clean slate: a cookbook and guide: reset your health, detox your body, and feel your best
TRANSCRIPT
Theinformationinthisbookisdesignedtoprovidehelpfulinformationonthesubjects
discussedanddoesnotconstitutemedicaladviceandshouldnotbeconstruedassuch.
Thisbookisnotmeanttobeused,norshoulditbeused,todiagnoseortreatany
medicalcondition.Itisalwaysimportanttoconsultwithyourdoctororothermedical
professionalbeforemakinganysignificantchangestoyourdietorfollowinganyplan.
Authorandpublisherclaimnoresponsibilitytoanypersonorentityforanyliability,loss,
ordamagecausedorallegedtobecauseddirectlyorindirectlyasaresultoftheuse,
application,orinterpretationofthematerialinthebook.
Copyright©2014byMarthaStewartLivingOmnimedia,Inc.
Selectedphotographsandrecipesappearedin
previousMarthaStewartLivingpublications.
Allrightsreserved.
PublishedintheUnitedStates
byClarksonPotter/Publishers,
animprintoftheCrownPublishingGroup,
adivisionofRandomHouse,aPenguin
RandomHouseCompany,NewYork.
www.crownpublishing.com
www.clarksonpotter.com
CLARKSONPOTTERisatrademark
andPOTTERwithcolophon
isaregisteredtrademarkofRandomHouseLLC.
LibraryofCongressCataloging-in-PublicationData
isavailableuponrequest.
ISBN978-0-307-95459-6
eBookISBN978-0-30795460-2
CoverdesignbyJenniferWagner
CoverphotographsbyJohnnyMiller
Formoreinformationontheimages,seephotographcredits
v3.1
INTRODUCTION
PARTONE
reset
GETACLEANSTART
GOLDENRULESFOREATINGCLEAN
KNOWYOURNUTRIENTSsuperdetoxifiers
antioxidantpowerhouses
inflammationfighters
digestiveaids
RESTOCKYOURPANTRYsmartswaps
wholegrains
legumes
healthyfats
flavorenhancers
DETOXYOURMINDANDBODY3-dayactionplan
21-dayactionplan
PARTTWO
recipes
replenishgetofftoagoodstart
reboot
drinktoyourhealth
recharge
loaduponyourvegetables
reenergize
chooseyoursnackswisely
restoremakemealswithsubstance
relax
havealittlesomethingsweet
BASICSSOURCES
ACKNOWLEDGMENTSPHOTOCREDITS
RECIPEINDEXINDEX
introduction
Mostofusknowthatthewayweeatiscentraltoourwell-being.Butwemaynotalwaysknowexactlywhatingredientstobuyormealstoplanforthemostsatisfying,delicious,andhealthfulresults.Thisbookwillshowyouhoweasyitcanbe:Startwithfreshproduce,wholegrains,andleanproteins;preparethemsimply;andtakethetimetoshareandenjoythem.
Thisold-fashionedapproachtofoodhasamodernname—eatingclean.Itmeansmakingmealsfromscratch,whetheraworkdaybreakfastforoneoraweeknightdinnerforfour.Itmeansmakingyourownsnacksinsteadofrelyingonanythingfromapackage.Anditcanalsomeanenjoyingdessert(seeGoldenRule11:MaintainaHealthyPerspective)!Justasimportant,eatingcleanmeansfocusingoneveryaspectofourmeals—turningawayfromourscreensanddevicesandavoidingotherdistractions,sowecansavortheprocessofcookingandeating.
Perhapsyou’realreadyeatingthisway,ormaybetheseideasarenewtoyou.Eitherway,thereisplentytodiscoverhere.You’llfindexcellentrecipesaswellastheverylatestadvicefromreliableprofessionals,includingnutritionistKathieMadonnaSwift,whocontributedherknowledgeandexpertisetothisproject.I’mstillexploringandevolvingandlookingfornewwaystoappreciateclean,wholefood,andIhopeyou’llbeinspiredtodothesame.
GETACLEANSTARTWhateverinspiredyoutopickupthisbook—aresolutiontoeatbetter,adesiretowipetheslatecleanwithawhole-bodydetox,orawishtoboostyourenergylevel—youhavejusttakenthefirststeptowardachievingthatgoal.Thisbookisdesignedforanyonewantingtohittheresetbuttonandgainamorerewarding,andpleasurable,approachtofood.
Foodplaysacentralroleinourlives.Onthemostbasiclevel,itfeedsourhungerandkeepsusalive.Butitalsofunctionsonsocialandemotionallevels,sotofullyaddressnutritionyouneedtoconsider,fromallangles,whatyoueat.Focusingonwhole,unprocessedfoodshelpsyourbodypreventandfightdiseasesandincreasesyourenergylevels.Thismeanseatingfreshfruitsandvegetables,beansandotherlegumes,wholegrainsandwhole-grainpasta,nutsandseeds,andmodestamountsofleanproteins,includingfish,eggs,chicken,andtofu.Andyes,eventheoccasionaldessert.
Asyouevaluatewhatyoueat,youshouldalsoconsideryourrelationshiptofood,intermsofhowyouplanyourmeals,howyoushop,howyoupreparefood,andhowyouactuallyeatit.Inourgrab-and-golifestyle,foodcanbecomemerefueltogetusthroughtheday,ratherthanprovidingusanopportunitytoslowdown,switchgears,eliminatedistractions,andrelishthemoment.
ABOUTTHERECIPES
Inkeepingwithwidelyacceptedidealsof“eatingclean,”noneoftherecipesinthis
bookcontainsanybutter,refinedsugar,all-purposeflour,orredmeat.Honeyand
othernaturalsweetenersappear,asdowhole-wheatflourandpasta,anddairy
products;full-fatdairyisthemostminimallyprocessed,butyoucanusereduced-
fatvarietiesifyouprefer.Lookfortheiconslistedattheendofthissectiononeach
recipepage;theseareindicatedbycoloreddotsintheActionPlanmenusandon
thejuiceandsmoothierecipesinthe“Reboot”chapter.
HOWTOUSETHISBOOK
“KnowYourNutrients”listsfoodsthatarethebestsourcesofantioxidantsandanti-inflammatory,detoxifying,anddigestiveproperties.Havingawell-stockedpantryisanessentialfirststep,andwe’vecoveredthebasics—wholegrains,legumes,healthyfats,andflavorenhancers—inthe“RestockYourPantry.”Then,weencourageyoutocleantheslatewithoneoftheactionplans(designedforeitherthreedaysortwenty-onedays).Oryoucanjuststartcookingfromthewealthofdeliciousrecipesinthesecondpartofthisbook.Butbeforeyoudoanythingelse,readthe“GoldenRulesforEatingClean”onthefollowingpages,andrememberthatthegoalisahealthy,whole,wonderfulappreciationoffood,notdeprivation.
ICONS
• VEGAN
• DAIRY-FREE
• NUT-FREE
• GLUTEN-FREE
GOLDENRULENo.1
choosewholefoodsoverprocessed
Wholefoods—primarilyfreshfruitsandvegetables,wholegrains,andlegumes—deliverthevitamins,minerals,phytonutrients(plantcompoundssuchasflavonoidsandcarotenoids),andfiberyouneedtofeelyourbest.
ABOUTPROCESSEDFOODS
Foodsthathavebeenprocessedhavebeenstrippedofsomeoralloftheiressentialnutrients,makingthempoorsubstitutesforwholefoods.Thepreservativesthatmanufacturersaddcanmakemattersworse.
Take,forinstance,thehighamountofsodiumfoundinmanyprocessedfoods,whichhasbeenlinkedtohighbloodpressureandheartdisease.Alltheaddedsugarscancauseobesity,diabetes,andblood-sugarspikesthatcantriggerinflammation.Plus,processedfoodsoftencontainartificialcoloringsandflavorings,chemicalpreservatives,andadditivesthatcannegativelyimpactourhealth(andourenvironment).
VolumesofstudieshaveconnectedthestandardAmericandiet,anditshighproportionofprocessedfoods,toepidemicssuchascardiovasculardisease,autoimmunedisorders,gastrointestinalillnesses,andcertaintypesofcancer.AccordingtoKathieMadonnaSwift,M.S.,R.D.N.,L.D.N.,anintegrativemedical
nutritionistandformernutritiondirectoratCanyonRanchinLenox,Massachusetts(amongotherleadinginstitutions),“Multiplemechanismsareatplayhere,includingshiftingtoapro-inflammatorystate,insulinresistance,hormonedisorders,anddigestiveproblems,whichaffectallthesystemsofthebody.”
WEIGHYOUROPTIONS
Don’tbefooledbythecleverpackagingofso-calledhealthfoods.AccordingtoMarionNestle,professorattheDepartmentofNutrition,FoodStudies,andPublicHealthatNewYorkUniversity,“Researchshowsthatalmostanythingwithahealthclaim—notransfat,gluten-free,probiotics,ororganic—makespeoplethinkthefoodishealthierandlowerincalories.Ajunkfoodwithahealthclaim,alas,isstillajunkfood.”Whilenooneissuggestingavoidingpackagedgoodsaltogether,Nestlerecommends“avoidinganythingwithmorethanfiveingredients,ingredientsthatyoucan’tpronounce,oranythingartificial.”
Ultimately,whenit’sachoicebetweenbuyingafrozendinner(evenanorganicone)andpreparingamealentirelyfromfreshingredients,optformakingityourself,fromscratch.
MAKESMARTCHOICES
Someminimallyprocessedfoodsarebetterthanothers,ofcourse—suchascanned
fish,beans,andtomatoes;plainyogurt;cheese;tofu;andwhole-grainbreadand
pasta.Frozenfruitsandvegetablesarealsoworthbuying,especiallyduringthe
monthswhenfreshonesareinshortsupply.Thesealloffercomparablenutritional
valuetounprocessedversions,aswellasconvenience.
GOLDENRULENo.2
embraceaplant-baseddiet
Peoplewhofollowaplant-baseddiethavesignificantlylowerratesofchronicillnesses,includingcancerandheartdisease,andit’seasytoseewhy:Basedprimarilyonproduce,beansandotherlegumes,wholegrains,andnutsandseeds,withmodestamountsoffishandotherleanproteins,it’sadietrichinhealth-boostingnutrients.
THEBENEFITS
Besidesbeinganexcellentsourceofvitaminsandminerals,thefoodsinaplant-baseddietcontainawiderangeofantioxidantsandanti-inflammatorycompounds.(Formorespecifichealthfulpropertiesofmanyofthesefoods,seetheglossariesthatbeginwithSuperDetoxifiersaswellasthe“RestockYourPantry.”)Theyarealsohighindietaryfiberthathelpsridthebodyofharmfultoxinsandhelpskeepthedigestivetractworkingsmoothly.Soitshouldcomeasnosurprisethateatingaplant-baseddiet(similartothemuch-toutedMediterraneandiet)isstronglylinkedtolowercholesterolandareducedriskofobesity,type2diabetes,cardiovasculardisease,andcertainformsofcancer.
Themoreyoueataplant-baseddiet,themoreyouwillappreciatethewayitmakesyoufeel.
CHANGEFORGOOD
Plus,fillingupyourplatewithplantsmeansthere’slessroomforanimal-basedfoods—andtheirsaturatedfats.Butter,cream,redmeat,andskin-onpoultryarethemostobviousculprits.Youdon’thavetocutthemoutentirely,butrathereattheminmoderateamounts.
Onceyouincorporatemoreplantsintoyourdiet,you’llalsofindtheyactuallyhelpcurbyourcravingsforsugarysweetsandotherless-healthyoptions.
EXPLORETHEPRODUCEAISLE
Ratherthanstickingwiththetried-and-true,experimentwithatleasttwonew
vegetablesorfruitseachmonth,pickingwhat’sinseasonandgrownlocally,
wheneverpossible.Asanalternativetopotatoes,tryturnips,parsnips,rutabaga,
orceleriac;choosemustard,turnip,orcollardgreensinsteadofkaleorSwisschard.
YoucanalsoexploretheproduceaislesatAsian,MiddleEastern,orLatin
Americanfoodmarketsforawidervarietyofoptions.
GOLDENRULENo.3
practicemindfuleating
It’seasytoallowyourdailyintakeoffoodtobecomemoreroutinethanritual.Instead,slowdownandsavoreverybite—withoutanydistractions.Becausewhenyoutakethetimetofocusonwhat’sinfrontofyou,somethingwonderfulhappens:Youbegintofeelmoresatisfiedwithless.
FOCUSONHOWYOUEAT
Makeapointtoenjoyyourmealswhileseatedatthetable.Multitaskingduringameal—whetherthat’swatchingtelevision,workingonthecomputer,orreadingabook—cancauseyoutopilemorefoodontoyourplate.Ifthisideaisnoveltoyou,startbysittingdowntoadistraction-freemealacoupletimeseachweek.Soonenough,you’lllookforwardtotherespitethatthesemealsofferfromthebusynessoflife.
Equallyasimportantishowyoufillyourplate.Imagineproducetakinguphalf,wholegrainsonequarter,andprotein—plant-oranimal-based—theremainingquarter.Neverfeelobligatedtocleanyourplate;it’sbesttoeatsmaller,morefrequentmealstokeepyourmetabolismonanevenkeel.
MarkHyman,M.D.,founderandmedicaldirectoroftheUltraWellnessCenterinLenox,Massachusetts,suggestseatingfromasmallerplate,suchasoneforsalads,ratherthanastandarddinnerplate.Theportionswillbethesamesize,buttheplatewilllookmuchfuller.
TAKEYOURTIME
Don’trush.Allowyourselfatleasttwentyminutestofinishameal,chewingslowlyandthoroughlyandmakingaconsciousefforttoputyourforkdownbetweenbites.(Doingsoaidsdigestion.)Tuneintotextures,aromas,andflavors,andtakepleasurein(re)discoveringfavoritefoods.Andlearntoappreciatethefeelingofbeingsatedwithoutbeingoverlyfull.Thisformofportioncontrol,practicedbytheinhabitantsoftheJapaneseislandofOkinawa(whohaveoneofthehighestpercentagesofcentenariansontheplanet),iscalled“harahachibu,”whichroughlytranslatesto“80percentfull.”
Beforeyoueatanything,sitdown,takefivedeepbreaths,andfocusyourattentiononhowyourbodyfeels.
GOLDENRULENo.4
engageinanactivelifestyle
Withsomuchattentionbeingpaidtohow(andwhat)youeat,itmakessensetofocusonhowmuchyoumove,too.Thisislessaboutcommittingtoarigorousworkoutroutineandmoreabouttakingpartinthetypesofactivitiesthatboostyourenergy,improveyourmood,andleaveyoufeelingbetterthanyoudidbefore.
GETMOVING
Anytypeofexercisethatgetsyourheartrateupandcreatesasheenofsweat—includingyogicsunsalutations,briskwalking,andridingabike—helpsyourbodyriditselfoftoxins.“Exerciseincreasesbloodflowandworksyourmuscles,”saysDr.MarkHyman,“andbothoftheseactionsstimulatelymphflow.”Itisthisprocess,theprimaryfunctionofthelymphaticsystem,thathelpsridthebodyoftoxinsandotherharmfulsubstances.(Thisiswhymovementisanintegralpartofthe21-DayActionPlan.)Exercisehasahostofotherbenefits,too,includingpromotingbettersleepandmanagingstress,bothofwhichcontributetoyouroverallhealth.
Theenergyyouexpenddoingeverydayactivitieslikegardening,walking,mowingthelawn,playingtagwiththekids,andshovelingsnowalsoaddsup.Takethestairsinsteadoftheelevator(trytwoatatimetoreallyraiseyourheartrate),andwalkorrideyourbiketothestoreinsteadofdrivingorusingpublictransportation.
PENCILITIN
It’simportanttoestablisharoutineyoucanlivewith.Startbysizingupyourscheduleandpinpointingpocketsoftimeyoucandevotetoexercising.Youshouldalsoassessyourcurrentfitnesslevelandsetgoals,whetherit’stoincreaseyourheartrateorshedafewpounds.Thenmakeaplan.Aimforthirtyminutesatleastfourtimesaweek,evenifitmeanssqueezinginthreeten-minutestints(inthemorning,duringlunch,andattheendofaworkday)—itcountsjustthesame.Considerstepsthatwillhelpyousticktoyourprogram,likeaskingafriendtowalkwithyouorjoiningarunningcluborayogagroup.
Varietyisalsohelpfulinensuringlong-termsuccess,sotrytoincludedifferentactivities—suchasdancing,Pilates,swimming,orrockclimbing.Yourbodybenefitsfromcross-training,andyourmindbenefitsfromthechangeupintheroutine.
GETTHEGREENLIGHT
Consultwithyourdoctorbeforeembarkingonanyfitnessprogramormaking
changestoyouractivitylevel.
GOOUTSIDE
Ifyoutypicallyheadtothegym,optforachangeofscenery:Studiesshowthat
peoplegetmoreenjoymentandthereforestaymotivatedlongerwhenexercising
outdoors.Soheadtothelocalparkorbeach,seekoutnearbyhikingtrails,orgo
cross-countryskiing.
GOLDENRULENo.5
makesuretogetenoughfiber
Fiberisabsolutelyessentialtogoodhealth:Itaidsindigestion,regulatesbloodsugar,promotesahealthyheart,andhelpstocontrolweight.“Fiberalsofeedsthegoodbacteriainthedigestivetract,”addsnutritionistSwift,“whichhelpstheimmunesystemprotectagainstinvadingpathogens(unfriendlybacteriaandviruses)andescortstoxinsoutofthebody.”
HOWMUCHISENOUGH?
Aimforatleastfortygramsoffibereachday(thisistwicetheamountintheaverageAmericandiet).It’sactuallyeasytomeetthisquotaifyoueatprimarilyfruitsandvegetables,wholegrains(andwhole-wheatproducts),driedbeansandlegumes,andnutsandseeds.Italsomeanshavinganorangeorgrapefruitinsteadofaglassofjuice;toppingyogurtwithoat-filledgranola;addingchickpeasorblackbeanstosalads;andsnackingonwholefoodssuchasapples,celery,almonds,andcarrots.
SOLUBLEVS.INSOLUBLE
Therearetwotypesofdietaryfiber—solubleandinsoluble.Eachplaysanimportantroleinkeepingyourbody’ssystemsontrack.Bothtypescanmakeyoufeelfullquicklyandforlonger.Eatavariedplant-baseddiet,includingallthefoodslistedatright,tobesuretogetbothkindsoffiber.
Solublefiberdissolvesinwaterandbindstoandhelpseliminatecholesterol,
therebyboostinghearthealth.Italsonormalizesbloodglucoseandinsulinlevels,whichcanhelpprotectagainstinflammationanddiabetes.Bestsourcesincludeapples,pears,citrusfruit,andberries;oats,oatbran,andbarley;andlegumes,carrots,andbrusselssprouts.
Insolublefiber(alsoknownas“roughage”)facilitatesdigestionbyincreasingthebulkinthestool,whichinturnspeedsuptheeliminationofwasteandtoxins.Thistypeoffiberisfoundinmanyfruitsandvegetables,butleafygreenslikekale,collards,andmustardgreens,cabbage,andtheskinsofapplesandpearshavethemost.Othersourcesincludewhole-wheatflour(includingthatfoundinbreadandpasta),wheatbran,andnutsandseeds.
READTHELABEL
Whole-wheatandwhole-grainproductssuchasbread,cereal,andcrackerscan
begoodsourcesoffiber,aslongasyouchoosethemcarefully.Ifthereareless
thantwogramsofdietaryfiberineachserving,lookforsomethingwithmore.And
payattentiontotheadditionofsugarandothersweeteners,especiallyhigh-
fructosecornsyrup,whichcanoffsetthebenefitsofthefiber.
GOLDENRULENo.6
boostenergywithleanprotein
Proteinprovidesuswiththenecessaryfueltopowerusthroughtheday,promotesbrainfunctioning,andkeepsussated.It’salsonecessaryforbuildingmuscles,bones,andcartilage,andeverycellinourbodyneedsproteinformaintenanceandrepair.MostAmericans(andevenvegans)havenoproblemgettingenoughprotein,butthesourceoftheproteinalsomatters.
TARGETAMOUNT
TheInstituteofMedicine(IOM),thehealtharmoftheNationalAcademyofSciences,recommendsthatproteinmakeupbetween10percentand35percentofourdailycaloricintake.Thistranslatestoabout46gramsperdayforanaverageadultwoman,56gramsformen.Tofindoutyouraverageindividualneed,multiplyyourbodyweighttimes0.36.Forexample,a110-poundwomanshouldaimfor40gramsofproteinperday.Asapointofreference,fourouncesofcookedsalmonhasabout26gramsofprotein,onecupofcookedlentilsabout18grams,onecupofcookedquinoaabout8grams,oneounceofpumpkinseedsabout7grams,andonelargeeggabout6grams.
BESTSOURCES
Ideally,youshouldtrytogetmostofyourproteinfromplantsources;beansandlegumes,quinoa,andnutsandseedsareallespeciallygood.Fishisalsorichinproteinandcontainsbeneficialomega-3s.
Otherhigh-qualityanimalproteinssuchaspoultry,eggs,anddairy(includingyogurtandcheese)canbepartofacleanfooddiet,too:Thekeyistoeattheminsmallerquantitiesandtomakesmartchoiceswhenshopping(see“KnowWhatYouAreBuying.”)
COMPLETEVS.INCOMPLETE
Animalproteinsareconsidered“complete”proteinsinthattheycontainallnineessentialaminoacids,thebuildingblocksofproteinthatmustbederivedfromthefoodweeat.(Ourbodiescanproducetheotherelevenaminoacids.)
Soyandquinoaarealsocompleteproteins,butallotherplantsourcesare“incomplete,”ormissingoneormoreoftheseessentialaminoacids.Solongasyoueatavarietyofthesefoodseveryday,you’llbesuretogetenoughproteininyourdiet.
ANOTEABOUTREDMEAT
Althoughredmeatdoesn’tappearinthepagesofthisbook,oronmostcleanfood
lists,thatdoesn’tmeanitmustbeexcludedentirely.Justbesuretobuyorganic,
“100percentgrass-fed”or“grass-fedandfinished”meats,whichcontainmore
omega-3s,vitaminE,andotherantioxidantsthanmeatfromanimalsfedcornor
grain.Consumingsmallerportions(4ounces,orthesizeofadeckofcards)and
fewerservingsperweekarealsoadvised.
GOLDENRULENo.7
payattentiontohowyoufeel
Foodallergiesarerare,affectingonly3to4percentofadultsintheUnitedStates.Yetfoodintolerancesareontherise,withmanyAmericansexperiencingsensitivitiestooneormoretypesoffood.Thoughfarlessseverethanallergies,sensitivitiescannegativelyimpactyourdigestivehealthaswellasyourqualityoflife.
ABOUTSENSITIVITIES
Anallergyisanimmune-systemresponsethattriggerssymptomsthattendtocomeonimmediately—fromnauseaandhivestoshortnessofbreathandanaphylaxis(shock).Afoodintolerance,ontheotherhand,triggersaresponsefromthegastrointestinalsystemthatcanresultingas,bloating,diarrheaorconstipation,nausea,orabdominalpainuptotwoorthreedaysafterconsumption.
Butsincebeinggassyandbloatedafterdrinkingmilkoreatingpastadoesnotnecessarilymeanyouhaveafoodintolerance,it’simportanttoavoidself-diagnosis.Andrestrictingyourdietunnecessarilycandepriveyourbodyofessentialnutrients.
Checkwithyourdoctortoruleoutallergiesorotherunderlyingconditionsbeforeembarkingonaneliminationprogram.
HOWDOYOUKNOW?
AccordingtotheAmericanCollegeofGastroenterology,theprimaryintoleranceculpritsarefoodscontaininglactose,gluten,andfructose,butMSG(monosodiumglutamate)andotheradditives,includingartificialcolorsandflavorsandartificialsweeteners,arealsopotentialtriggers.
Ifyoususpectthatanyoftheseareattherootofyoursymptoms,eliminatethemfromyourdietforseventotendays,beingcarefultoscrutinizefoodlabels(forinstance,modifiedfoodstarch,maltflavoring,andcaramelcontaingluten;honey,agave,andfruitjuicecontainfructose).Takenoteofwhetheryoursymptomsabate,then“re-challenge”yourGIsystemwiththesuspectedculprit.Ifsymptomsreturn,you’remostlikelyintolerant.
Thegoodnewsisthatevenifyou’repredisposedtointoleranceforafood,youcanlikelyeatacertainamountofitwithoutexperiencingdigestivediscomfort—andthatdosevariesbyindividual.
KEEPAFOODJOURNAL
Trackwhat,when,andwhereyoueat,aswellashowyoufeelbefore,during,and
after.Thisheightensyourawarenessandhelpsyoubetterunderstand—and
reconsider—yourfoodchoices.Startjournalingtheweekbeforeanyelimination
diet,soyoucanidentifyanypotentialtriggerfoods.
GOLDENRULENo.8
remembertostayhydrated
Wateriscrucialtoourwell-being:Itmakesupabout60percentofourbodies,andeverysystemdependsonit.Watercarriesnutrientstocells,moistensmembranes,cushionsandprotectsjointsandorgans,regulatesbodytemperature,keepsthedigestivetractworkingsmoothly,andhelpsflushouttoxinsandwaste.Theneedtostayhydratedisasimpleconcept,yetthereareplentyofquestions—andsomecontroversy—aboutjusthowtodoso.
HOWMUCHISENOUGH?
The“eightglassesaday”rulemayserveasagoodruleofthumb,butthere’snoscientificevidencethatthismagicnumberimproveshealth.Besides,somepeopleneedless,othersmore—especiallywhenexercising,pregnantorbreast-feeding,orsufferingfromanillness.Hydratewheneveryouarethirsty,andcheckyoururine:Itshouldbelight-colored(likelemonade),notdarkyelloworamber(likeapplejuice);andyoushouldfeeltheneedtourinateatleastonceeverytwotofourhours.
Extremethirst,drymouth,headache,fatigue,andirritabilityareearlysignsofmilddehydration,anddrinkingaglassofwatershouldrelievethesymptomsrightaway.Leftunquenchedfortoolong,however,dehydrationcanleadtomoreseverecomplications,includingheatstrokeandevenseizures.
THEBESTSOURCES
Drinkingwaterisstillthebestwaytostayhydrated,butit’snottheonlyone.Eventeaandcoffeecontributetoyourdailyfluidintake(despitebeingmilddiuretics),asdomilkandjuice.Thefreshjuicesandsmoothiesinthe“Reboot”sectionareespeciallygoodhydrators.
What’sonyourplatecounts,too:TheIOMestimatesthat20percentofourwaterintakecomesfromfood.Freshproducecancontainmorethan85percentwater,plusitboastsfiber,antioxidants,andotheressentialnutrients.Topcontendersincludecucumbers,lettuces,celery,radishes,bellpeppers,tomatoes,summersquash,spinach,carrots,cauliflower,andbroccoli,aswellaswatermelon,berries,orangesandgrapefruits,cantaloupeandhoneydew,apples,andpears.Stillotheroptionsincludeyogurtandevensomecookedfoods.
FRESHFROMTHETREE
Coconutwaterdeliversmanyofthesameelectrolytesasbottledsportsdrinks,but
noneoftheaddedsugarsandadditives.Buyunsweetenedversions,ormakeyour
own:Removethehuskfromayounggreencoconut,cutacirclearoundthetop,
andpryopen.Sipthroughastraworpouroffintoaglass.Mixitwithchilledgreen
teaforevenmorehydratingproperties(plusantioxidants),oraddadrizzleof
honeyforsweetness.
GOLDENRULENo.9
establishsmartmeal-planninghabits
Ratherthanapproachmealsonanad-hocbasis,considerthis:Ifyoutakethehurryandunpredictabilityoutofmealpreparation,you’llberewardedwithamuchmorewholesome,nutritious,andflavorfulmeal.
SHOPBETTER
Startbystreamliningyourshoppingtojustoneortwodayseachweek:Fewertripstothesupermarketmeanfeweropportunitiestobuymorethanyouneed,orthewrongtypesoffood.Trytoshopontheweekendorwheneveryouaren’trushedfortime(orhungryfordinner).You’llbemoreinclinedtofocusonwhatyouarebuying,andpaycloserattentiontonutritionalinformationonthelabels.
Wheneverpossible,shopatfarmers’marketsorgreenmarkets,orsignupforyourlocalCommunitySupportedAgricultural(CSA)plan.You’llgetthefreshestseasonalproduce—anddiscovernewfruitsandvegetablesalongtheway.
STRATEGIZE
It’sagoodideatoplanyourmealsfortheweek,andtolookforopportunitiestomakethemostoftheingredientsyouhaveonhand,withthegoalofnotwastinganything.Forexample,ifthesaladyouaremakingonMondaycallsforhalfabunchofscallionsorbasil,lookforasouporstir-frytomakelaterintheweek
thatusesuptherest.Also,takeinventoryofyourpantryatthebeginningofeachweekandstockuponwholesomebasics(includinggrains,legumes,onions,andotheralliums)thatserveasbuildingblocksforhealthymeals.
COOKONCE,EATTWICE
Byallmeanstakeadvantageof“bigbatch”cooking:Roastedvegetablescanbeincorporatedintoasalad,tossedwithwhole-grainpasta,orfoldedintoomelets.Driedbeansorlegumesarealwaysgoodmake-aheadoptions(theycanevenbefrozeninsingleservings),asarewholegrainsandbreakfastfavoriteslikegranolaandmuesli.
GOLDENRULENo.10
knowwhatyouarebuying
Understandingwhatgrocery-storebuzzwordsmean—andwhattheydon’tmean—isessentialforestablishinggoodshoppinghabits.Herearesomeofthemostcommonterms:
ORGANIC
UsedforproducethatisfreeofGeneticallyModifiedOrganisms(GMOs),grownwithoutpesticidesorsyntheticherbicides,andnotirradiated;fordairy,beef,andpoultry,itmeansanimalsweregivenorganicfeed.“Certifiedorganic”meansproductionmethodswereverifiedbyanindependentinspector.TherearethreeUSDA-approvedlabelsforpackagedfoods:“100percentorganic”productsmustincludeallorganicingredients,“organic”atleast95percent,and“madewithorganicingredients”atleast70percent.
NATURAL
Referstoproductsmadewithoutartificialflavorsorcolorsorsyntheticsubstances,buttheFoodandDrugAdministration(FDA)allowsprocessedsweeteners(cornsyrup,fructose,juiceconcentrates),“natural”flavorsandcolors(derivedfromnaturalsourcesbutproducedinalab),andadditivesandpreservatives.
FREE-RANGE
Indicatesthatananimalwasraisedwithaccesstotheoutdoors.ThisclaimisonlyregulatedbytheU.S.DepartmentofAgriculture(USDA)forpoultrychickens,notforegg-layingchickensormeat.Onlyfiveminutesofopen-airaccessperdayisenoughtoqualify.Cage-Freereferstoeggsfromhensthataren’tconfinedtocages,whetherornottheyactuallymakeitouttofreshair.
HORMONE-FREE
Meansthatnohormoneswereusedduringtheproductionoftheproduct.NoorganizationverifiestheseclaimsbeyondwhatisalreadyrequiredbytheUSDA,whichprohibitstheuseofhormonesonporkandpoultrybutallowscertainonesforcows.
RAISEDWITHOUTANTIBIOTICS
Indicatesthatnoantibioticswereusedintheproductionofameatordairyproduct.TheUSDAdoesn’tusetheterm“antibiotic-free”becauseitconsidersitunprovable.
CERTIFIEDHUMANE
Usedformeat,dairy,andeggstoindicatethattheanimalswereraisedinhumaneconditions,withsufficientspaceandfreedomtomove,andwerenotsubjectedtoartificialmeanstoinducegrowth,suchasforchickens.
SUGAR-FREE
Aproductthatmakesthisclaim(or“noaddedsugar”)cannotcontainadded
sugars.Itcanstillhaveartificialchemicalsweeteners,however,suchasaspartame,
Splenda,orsaccharin,orsugaralcohols,suchassorbitol,xylitol,ormaltitol,which
canaffectthedigestivesystemadverselyifconsumedinlargequantities.
GOLDENRULENo.11
maintainahealthyperspective
Itcanbehardtoknowwhatyoushouldbeeatingwhentherearesomanyfaddietsandconflictingmediaheadlines(carbohydratesarebad!carbohydratesaregood!).Buttheage-oldadagestillholdssway:Everythinginmoderation,includingmoderation.Sowhilethisbookpromotesfocusingonawhole-food,plant-baseddiet,itdoesnotsuggestthatyoucannevereatthosefavoritefoods(betheybacon,butterymashedpotatoes,orevenicecream)thatdon’tfitinthesecategories.
THERIGHTBALANCE
Thegoalistobalanceyourdesiretobeashealthyasyoucanbeandtofeelyourbest,withtheoverarchingdesiretoalsoderivepleasureinwhatyoueat.Becauseultimatelythat’swhatfoodshoulddo—nourishmindandbody.Andthatvariesbyindividual.Foryou,thatmaymeaneatingcleanduringtheweekandthenindulgingabitovertheweekend;forothers,itmightbemoreabouttryingtoreplaceoneortwomealsaweekwithsomethinghealthier.Stillothersfindtotalsatisfactioninavoidingmeat,dairy,sugar,gluten,andalcoholeverydayoftheyear.Again,it’saboutfindingtherightbalanceforyou.
LIFESTYLECHOICE
Keepinmindthatwhenwefeeldeprivedofsomethingwereallyenjoy,manyofustendtorebel,andthat’snotconducivetoalong-termcommitment.Theguiltthat
comeswiththeAmericandiethasbeenshowntimeandagaintobedefeating,whentheanswerissimple:portioncontrolandmoderation.
Aimtoformhealthyhabits,andahealthyrelationshiptofood,withoutalltheanxietythatoftencomeswithdeprivationdiets.Onceyoulearntoappreciatewhatfoodcandoforyouintermsofimprovingyourhealth,you’llbemorelikelytomakegoodchoices,you’llbegintofeelbetter,andyou’llbemotivatedtocontinueuntilit’snolongerachoice,it’sawayoflife.
KNOWYOURNUTRIENTSArmyourselfwiththeinformationyouneed,andyouwillbewellonyourwaytomakingthehealthiestchoices.
Morethanjustameansofnourishingyourbodyandmind,foodcanalsohelptoguardagainstdiseaseandtostrengthenyourimmunity.Certainfoodscanevenfunctionasmedicine:Theyfortifythebodywithantioxidantsandotheressentialnutrients,riditofharmfultoxins,andpreventinflammation,whichcantriggerdisease.With70to80percentofthebody’simmunesystemlocatedinthegut,therightfoodscanalsoprovidethebodywiththenutrientsnecessarytopromoteastrongandhealthydigestivesystem.
Theglossariesthatfollow—photographsanddescriptionsofthemostwidelyrecognizedsuperdetoxifiers,antioxidantpowerhouses,inflammationfighters,anddigestiveaids—highlightthosefoodswiththestrongestpropertiesintheirrespectivecategories.Keepinmindthatmanyplant-basedfoodspossessmultiplebenefits:Antioxidant-richberriesarealsopotentanti-inflammatoryagents,gingerhasbothdetoxifyinganddigestiveproperties,andsoon.Also,justbecauseafoodismissingfromaglossarydoesn’tmeanit’snotagoodsourceofthosenutrients(mostfruitsandvegetablescontributevitaminsandmineralsandfiber).Butbyallmeans,foroptimumhealth,prioritizethefoodsthatarelisted,keeptheminreadysupply,andputtheminyourregularmealrotation.
ALLERGYALERT
Likewithanytypeoffood,certainallergiesorintolerancescancausereactions
thatcancounteranypositiveanti-inflammatoryeffectsafoodmighthave(see
“PayAttentiontoHowYouFeel”).Checkwithyourdoctorornutritionistifyouthink
thismightbethecase.
KEY
1.Celery
2.CayennePepper
3.Watercress
4.Clementine
5.Nori
6.Garlic
7.Lemon
8.Grapefruit
9.Artichoke
10.Avocado
11.Beet
12.DandelionGreens
13.Onion
14.Fennel
15.Cilantro
16.Flaxseed
17.Cabbage
superdetoxifiers
Naturallycleansingfoodscontainpropertiesthatsupporttheliver(theprimarydetoxifyingorgan),plusamplefibertohelpflushoutharmfultoxins.
CELERYThisalkalizingvegetableisknownforitsdiureticproperties,whichhelpridthebodyofexcessfluidsandtoxins.Itsseedscleansetheliver,thankstotheirabilitytoreduceuricacid.
CAYENNEPEPPERCapsaicin,whichgivespepperstheirfieryheat,helpsstimulatethedetoxificationprocessbyincreasingbloodflow.Italsostimulatesthesweatglands,anotherwaythebodyfiltersouttoxins.
WATERCRESSThispepperygreenhelpsenergizecleansingenzymesintheliver,makingitanexcellentdetoxifier.
CITRUSFRUITSLemons,limes,andgrapefruitsarepowerfuldetoxifiersthankstothephytonutrientlimonoid,whichpromotestheformationofenzymesintheliverthatflushtoxins.Redandpinkgrapefruitscontainlycopene,whichprotectsagainstprostatecancer.
SEAVEGETABLESAlsocalledseaweeds,seavegetablessuchasnori,kelp,andkombucontainalgin,whichabsorbsheavymetalsandothertoxinsfromthedigestivetract.Theyalsocontainmorekindsofmineralsthananyotherfood.
ALLIUMSOnions,leeks,shallots,garlic,andchivescontainflavonoidsthatstimulatetheproductionofglutathione,apotentantioxidantthatencouragestheeliminationoftoxinsandcarcinogensintheliver.
BEETHighinantioxidants,thisrootvegetablecontainsbetaine,acompoundthatencouragesthelivertoflushtoxins.Beetfiberalsohelpsincreasetheproductionofdetoxifyingenzymesintheliver.
ARTICHOKEBesidesbeinghighinfiber,thispricklythistlecontainsthepowerfulantioxidantsilymarin,whichboostsliverfunction.Asaresult,itisalsoapotentdetoxifier.
AVOCADOThisnaturallycreamyfruitishighinglutathione,acompoundthatsupportsliverdetoxification.Plus,ithasbothsolubleandinsolublefiber,whichaiddigestionandimprovebloodsugarandcholesterollevels.
DANDELIONGREENSApotentdiuretic,theseliver-cleansinggreenshelpenhancetheflowofbile,essentialforliverdetoxification.
FENNELAnothernaturaldiuretic,fennelhelpsremovetoxicsubstancesfromthebody.Themineral-richseedsfacilitateproperabsorptionofnutrientsinthestomachandintestines.
CILANTROAlsoknownasfreshcoriander,cilantrohelpscleansethebodyoftoxicmetalssuchasmercury,arsenic,andlead.Italsopossessesantibacterialandanticancerproperties.
FLAXSEEDThesolubleandinsolublefiberinthesetinyseedspromotesregularity,whichhelpseliminatetoxins.Theyarealsorichinheart-healthyomega-3fattyacids.
BRASSICASMembersofthisfamilypromotetheeliminationoftoxinsthankstotheirhighcontentofglucosinolates,sulfur-containingcompoundsthatarealsoresponsiblefortheirbitterflavors.Cabbage,brusselssprouts,andbroccoliareparticularlydetoxifying.
KEY
1.PintoBeans
2.DarkChocolate
3.SmallRedBeans
4.Pecans
5.RedGrapes
6.Apple
7.Plum
8.Extra-VirginOliveOil
9.Blackberries
10.DumplingSquash
11.Carrot
12.Raspberries
13.weetPotato
14.BlackBeans
15.Kiwi
16.GreenTea
17.Clove
18.ButternutSquash
19.SweetCherries
20.Kale
21.Blueberries
22.CacaoPowder
antioxidantpowerhouses
ThesefoodsareflushwithvitaminsCandE,betacarotene,andflavonoids,whichneutralizefreeradicalsthatcontributetotheonsetofaginganddisease.
DARKBEANSSmallredbeans,pintobeans,andkidneybeansareexcellentsourcesofantioxidants,withsmallredbeanstoppingthelist.
DARKCHOCOLATEANDCACAODarkchocolate(atleast70percentcacao)andunsweetenedcocoapowderarerichinantioxidants.Heatingchocolatedestroyssomeofitshealth-givingproperties.
PECANThesetreenutsarerichinvitaminE,anantioxidantthathelpspreventcelldamage.
REDGRAPESForapowerfuldoseofantioxidants,chooseredorpurplegrapevarietiessuchasConcordoverthelesspotentgreenvariety.
APPLEPhytochemicalscalledpolyphenolsmakeapplesagoodsourceofantioxidants.Butdon’tremovetheskin—itcontainssubstantiallyhigherlevelsofantioxidantsthantheflesh.
PLUMThehighvitaminCcontentandphenoliccompoundsinthisfruitprovidesignificantantioxidantprotection.
EXTRA-VIRGINOLIVEOILThisheart-healthyoilhasstrongconcentrationsofpolyphenols,whichhavebothantioxidantandanti-inflammatoryproperties.
BERRIESThesefruitsareamongthehighestindisease-fightingantioxidants.Theirrichcolorsaretheresultofflavonoids,thephytochemicalsthatcancountercelldamage.
WINTERSQUASHThesegourdsgettheirincredibleantioxidantpropertiesfrombeta-caroteneandvitaminC.
CARROTTakeacuefromtheircolor:Carrotscontainmorecarotenoids—antioxidantsthathelpprotectagainstcertaincancers,heartdisease,andcataracts—thananyothervegetable.Beta-caroteneisalsoconvertedinthebodytovitaminA,whichisessentialforhealthyskinandvisionandhelpssupportimmunity.
SWEETPOTATOThesebrightlycoloredrootsarepackedwiththeantioxidantbeta-carotene,whichthebodyconvertstoretinol,orvitaminA.Theyalsohaveanti-inflammatoryproperties.
KIWILoadedwithvitaminsCandEandlutein,thisvine-growingfruitdeliversawhoppingdoseofantioxidants,andhasbeenshowntonourishthefriendlybacteriainthegut.
COFFEEANDTEAThesearefullofflavonoids,plant-derivedantioxidantsthathaltoxidativedamagetocellsandreducetheriskofheartdisease.Contrarytopopularopinion,coffeehasmorethantea.
CLOVEHighlevelsofphenoliccompoundsgivethisspiceantioxidantandanti-
inflammatoryproperties.
SWEETCHERRIESRichinquercetin,apowerfulantioxidantthathelpsmodulateinflammationandalsoactsasanantihistamine(therebyreducingtheeffectsofallergies),thisfruitalsocontainssignificantamountsofmelatonin,whichhelpswithinsomnia.
DARK,LEAFYGREENSRichinantioxidantsandfolate,thesegreensalsohelpdecreaseinflammation—plus,theirchlorophyllcontentsupportsthebody’sabilitytodetoxify.
FREERADICALS
Theseunstableoxygenmolecules,whicharelinkedtoahostofchronicillnesses,
causeoxidativestressinthebodythatcanleadtoinflammation.“Freeradical
damageislikerustintheinsideofourbodies,inthecellsthemselves,”explains
MarkHyman,M.D.
KEY
1.Walnuts
2.BlackPeppercorns
3.Rosemary
4.Thyme
5.Papaya
6.Sardines
7.Nutmeg
8.ShiitakeMushrooms
9.Cinnamon
10.Salmon
11.BokChoy
inflammationfighters
Omega-3s,vitaminE,andotherpotentcompoundsallhelptopreventinflammation,therebyreducingtheriskofcancerandheartdisease,andsoothingtheachesandpainsassociatedwitharthritis.
WALNUTSTheseareoneoftheonlyfoodsthatofferappreciableamountsofalpha-linolenicacid,anomega-3fattyacidwithheart-healthybenefitsthatreducesinflammation.
SPICESNaturalhealers,manyspicescontainanti-inflammatoryproperties.TurmericcontainscompoundscalledcurcuminoidsthatmayhelppreventAlzheimer’sdisease,jointinflammation,andcarpaltunnelsyndrome.Nutmeg,peppercorns,ginger,andcinnamonareotherpotentspices.
HERBSManyherbs,includingrosemary,thyme,andoregano,offerstrongantioxidantandanti-inflammatoryproperties.Inaddition,theypossessantiviral,antifungal,andantimicrobialqualities,givingthemanall-aroundexceptionalnutritionalvalue.
PAPAYASignificantamountsofvitaminsA,C,andEinthistropicalfruitreduceinflammation.Theenzymepapainimprovesdigestion.
COLD-WATERFISHCold-waterfishsuchasblackcod,salmon,sardines,and
anchoviesareexcellentsourcesofomega-3fattyacids.Wildsalmon’spinkhueistheresultofanabundanceofcarotenoids,whichalsohaveanti-inflammatoryproperties.
SHIITAKEMUSHROOMSTheseAsianmushroomsarenutritionalchampions.Antioxidantsthioprolineandergothioneineattackfreeradicalsandreduceinflammation.Thecarbohydratelentinankeepstheimmunesystemstrong.
BOKCHOYThisvarietyofcabbageboastsahighconcentrationofbeta-caroteneandvitaminA,whichhavepotentanti-inflammatoryandanticancereffects.
KEY
1.Mint
2.Miso
3.Flaxseed
4.GreenLentils
5.Almonds
6.RedLentils
7.Ginger
8.Oats
9.Yogurt
10.Turmeric
11.Honey
12.Asparagus
13.Coconut
14.Farro
15.Kimchi
digestiveaids
Loadedwithbeneficialbacteriaandfiber,thesefoodskeepthedigestivesystemrunningsmoothly.
ALMONDSHighinvitaminE,healthyfats,andotherminerals,almondsalsohaveprebioticbenefits,whichhelpfeedthegoodbacteria.
ASPARAGUSAmemberofthelilyfamily,asparaguscontainsinulin,acarbohydratethathelpspromotethegrowthofhealthybacteriainthelargeintestine.Asparagusisalsohighinfiber,whichaddstoitsdigestivebenefits.
COCONUTCoconutandcoconutoilcontainlauricacid,amediumchaintriglyceride(MCT)thatishelpfulfordigestivehealing.
FERMENTEDDAIRYKefir,afermentedmilkdrink(thenamemeans“goodfeeling”),andyogurtcontainliveandactiveculturesthatmayhelpmaintainthehealthofthedigestivetract,boosttheimmunesystem,preventyeastinfections,andlowercholesterol.
FERMENTEDVEGETABLESKimchi,sauerkraut,andotherfermentedvegetablesareexcellentsourcesofthehealthybacterialactobacilli,whichaiddigestion.Thisgoodbacteriaalsohelpscontrolappetitebyloweringblood-sugarlevels.
FLAXSEEDInadditiontobeingusedasadetoxifier(seeSuperDetoxifiers),theseseedsareusedtoimprovedigestivehealthandrelieveconstipation.Mixatablespoonoffreshlygroundflaxseedintobreakfastcereals,yogurt,orbakedgoods.
GINGERThispopulardigestivetonic,appetitestimulant,andanti-nauseatreatmentcontainsgingerolsandshogaols,whichhelpneutralizestomachacids.
HONEYThankstoitsantisepticproperties,rawhoneyrelievesacidityandneutralizesgas,makingitanexcellentstomachsoother.Rawlocalhoneymayalsohelpwithallergies.
LEGUMESThisclassofvegetables,whichincludesavarietyofbeans,peas,andlentils,containsbothsolubleandinsolublefibers,whichhelppromoteregularity.Iflegumesaren’talreadypartofyourdiet,besuretointroducethemgraduallyinordertoavoidanyexcessgasorbloating.
MINTThisherbcontainsvolatileoilsthateffectivelyrelaxthestomachmusclesandrelievegas.
MISOMadebyfermentingamixtureofsoybeans,barley,brownrice,andothergrainswithafunguscalledAspergillusoryzae,thisAsianpasteisaprobioticfoodthathelpssupportthedigestivesystembyaddingbeneficialbacteriatotheexistingintestinalcolonies.
TURMERICThisIndianspicecontainscurcumin,apowerfulantioxidantthatstimulatesbileproductionand,asaresult,aidsthedigestiveprocess.
WHOLEGRAINSWholegrainssuchasbrownrice,oats,andfarroarepackedwithinsolublefiber,whichaidsthedigestiveprocessbysofteningthestoolandaddingbulk.Sticktogluten-freegrainsifyouhaveglutensensitivities.
RESTOCKYOURPANTRYThefirststeptowardcookingcleanfoodistofillyourpantrywiththefoundationsofaplant-baseddiet:wholegrains,beansandotherlegumes,andhealthyfats,plussomenaturalflavorenhancers.Makingsomenutritioussubstitutionscanalsohelp(seechart).
smartswaps
Replaceafewitemswithhealthieroptions—choosingquinoaovercouscousandoliveoilinsteadofvegetableoil—asagoodwaytoeaseintoacleanerdiet.Startwiththeonesbelow,thenreadonforothersuggestions.
REPLACETHIS→WITHTHIS
SOURCREAM→YOGURT
Cupforcup,whole-milkyogurthaslessthanhalfthecaloriesandonethirdthetotalfatofsourcream.Useitindipsanddressingsandtotopsoups.
CREAMCHEESE→ALMONDBUTTER
Withmorefiber,calcium,andvitaminE,plusheart-healthyfat,almondbuttermakesagreatalternativetocreamcheeseontoastandsandwiches.
MAYONNAISE→AVOCADO
Lookingforsomethingrichandcreamytospreadonasandwich?Trymashedavocado.Pertablespoon,thismild,butteryfruithasabouthalfthefat(andmostlythe“good”kind)plusamplefiber.
WHITEPOTATO→SWEETPOTATO
Baked,roasted,ormashed,sweetpotatoesofferallthecomfort-foodsatisfactionofwhitepotatoes—butwithmuchmorenutrition.
ICEBERGLETTUCE→ROMAINELETTUCE
Iceberglettuceisnonutritionalstar,butitaddsnicecrunchtosalads,tacos,andsandwiches.Romaineisjustascrunchy,butoffersmorefiberandothernutrients.
MILKCHOCOLATE→DARKCHOCOLATE
Darkchocolategetsitssignaturebitterflavorfromflavonoids,heart-protectingantioxidantsthatmilkchocolatecontainsinshortsupply.
CROUTONS→WALNUTS
Likecroutons,walnutsaddheftandtexturetosalads.Butthankstotheirprotein,fiber,andhealthyfat,theyalsoaddlong-lastingenergy.
BUTTONMUSHROOMS→SHIITAKEMUSHROOMS
Mushroomsprovidemorenutrientsthantheygetcreditfor,butshiitakesstandoutfortheircombinationofgreatflavorandcancer-fightingproperties.
NOTE
Thisdoesn’tmeanbuttonmushroomsorwhitepotatoesare“bad”foryou(they
bothappearinrecipesinthisbook).It’sjustthat,wheneverpossible,youshould
makethehealthieroptionyourdefaultone.
wholegrains
Onaverage,Americanseatfewerthanoneservingofwholegrainsperdayandfartoomanyrefinedgrains.Theproblemmaybethatmanyofusdon’tknowwhatconstitutesa“wholegrain.”Here’sagoodplacetostart:Eatingwholegrainsintheirnaturalstateisgenerallybetterthangettingyourquotafromgrain-basedproductslikebreadorpasta,evenwhentheseproductsaremadefromwhole-grainorwhole-wheatflour(i.e.,refinedgrains;see“AboutFoodLabels”).
wholevs.refinedAlthoughbothtypesofgrains—wholeandrefined—aregoodsourcesofcarbohydratesandarelowinfat,wholegrainsarebettersourcesoffiberandmuch-needednutrientslikeselenium,potassium,andmagnesium.That’sbecausewholegrainscontainallthreepartsofagrain:thebran,theendosperm,andthegerm.Thebranencompassesdietaryfiber,asourceofBvitamins,andcertaintraceminerals.Thegermistheembryooftheseed,whichhasBvitaminsandvitaminE,essentialfattyacids,phytonutrients,andunsaturatedfats.Theendospermprovidesthegerm’sfoodsupplyandincludesproteins,Bvitamins,andmostofthegrain’scalories,intheformofstarch.Theslow-to-digestcarbohydratesofwholegrainshelptocontrolbloodsugar.Butthestarchinrefinedfloursispulverized,strippingitofitsfibrousbranhullandoil-richgermtocreateaformthat’srapidlydigested.
healthbenefitsThere’sastrongbodyofevidencetosupportthemanypositivehealtheffectsoffiber-richwholegrains.They’vebeenshowntolowertotalandLDL(“bad”)cholesterolandtriglyceridesandtoregulateinsulin,whichcanhelpreducetheriskofcardiovasculardisease.Eatingjusttwoorthreeservingsofwholegrainsadayhasbeenlinkedtoa30percentlowerriskofhavingaheartattackordyingfrom
heartdisease.Adietrichinwholegrainsmayalsodecreaseyouroddsofdevelopingtype2diabetes:Astudyof161,737womencombinedwithdatafromsixcohortstudiesfoundthatthosewhoaveragedtwotothreeservingsadayofwholegrainshadamorethan20percentlowerriskofdevelopingtype2diabetesthanthosewhoconsumedless.Plus,accordingtoAmericanJournalofClinicalNutrition,peoplewhoconsumedthemostwholegrainsweresignificantlylesslikelytodiefrominflammation-relateddiseasesovera17-yearperiod.
whattobuyPopularwholegrainssuchasrice,oats,andwheattendtoovershadowotherflavorfulchoicesthatalsohappentobemorenutritious.Considerless-familiaroptionssuchasfarroandmilletasagreatwaytoaddmoregrainstoyourdiet,withoutsacrificingtasteorvariety.Wheneverpossible,buywholegrainsinbulkfromanaturalfoodmarketorhealthfoodstore,andmakesurethestorehasahighturnoversoitssupplyisfrequentlyreplenished.Youcanalsopurchasewholegrainsinbulkonline.
ABOUTFOODLABELS
Notallwholegrainsarecreatedequal.Bewaryoflabelsthatsay“madewith
wholegrains”astheseproductsmaybemadewithrefinedgrains.Termssuchas
“multigrain,”“crackedwheat,”“100percentwheat,”“whole-grainflour,”“seven
grain,”and“stone-ground”donotmeanthesamethingaswholegrain.Thisis
especiallytrueforbread.Selectdense,chewyvarietieswithwholeorcracked
grainsthatarevisibleandlistedastheirfirstingredient,andwithatleast2grams
offiberperserving.
typesofwholegrainsAMARANTHOnceheldsacredbytheAztecs,amaranthisactuallyasmallherbseed,notacerealgrain.Itisgluten-freeandrichinproteinandfiber,andhasaslightlypepperytaste.Amaranthcanbebakedintomuffins,ortoastedwithothergrainsforgranola.
BARLEYKnownforitschewinessandmildsweetness,barleycontainsthehighestsourceofbeta-glucans,whichhelptolowercholesterol.Whole,hulledbarleyiscalledScotchorpotbarley;thiscanbesoakedovernighttoreducethecooking
time.Pearlbarley,whichismorewidelyavailable,hashadthebranlayer(andsomenutrients)removed.Enjoybarleyasawarmbreakfastcereal,oruseittobulkupsoupsandstews.
BROWNRICEUnlikewhiterice,brownricehasitsbranandgermintact,soithasmorevitaminsandfiber,aswellasastrongerflavorandchewiertexture.Theshorterthegrain,themorestarchyitwillbe;thesizehasnoaffectonnutritionalquality.Short-grainbrownriceworkswellinAsian-styledishes,whilelong-grainbrownriceisagoodall-purposeoptioninsidedishesandsoups.
BUCKWHEATMostbuckwheatisusedtofeedanimalsandimprovecropsoil.Therestisusuallymadeintoflour.ItispopularinEasternEuropeancooking.InJapanandKorea,buckwheatnoodles,orsoba,areastaple.Sobaissometimesmadewithacombinationofwheatandbuckwheat;readthelabelifyouareavoidingorlimitingyourglutenintake.
BULGURSometimesreferredtoascrackedwheat,bulgurisgroundafterit’sbeenboiled,butitisstillconsideredawholegrain.Duringtheboilingprocess,theendospermabsorbsthenutrientsfromthebranlayers—keepingthegrainrelativelyintact.Usebulgurinsaladssuchastabbouleh.
FARROItalianforemmerwheat,farroisintenselyflavorfulandhasahighconcentrationofBvitamins.Farroisonlyconsideredawholegrainwhenthebranisstillpartiallyintact(labeled“semi-perlato”);it’snotawholegrainwhenthebranisremoved(labeled“pearl”or“perlato”).Farrocanbeusedinplaceofpastainsalads,oritcanbepreparedrisotto-style.
KAMUTAlthoughkamut(pronouncedkah-MOOT)isrelatedtodurumwheat,manypeoplewhoareglutenintolerantcaneatit.Thisancientgrain,otherwiseknownaskhorasan,isanexcellentsourceofprotein,vitamins,andminerals;ithasarich,butteryflavorandpleasant,chewytexture.Kamutisgoodinpilafsandgrainsalads.
MILLETThebenefitsofmillet’ssuperiorproteinoncemadeitastapleinAfrica,China,andIndia,beforericebecametheprincipalgrain.MilletisloadedwithBvitaminsandisgluten-free.Useitingranola,muesli,hotcereals,vegetableburgers,andpilafs.
OATSHulledwholeoats(calledgroats)arethemostbasicformofoats,andtheycanbecookedlikeothergrainstomakeheartybreakfastcerealsorsavorydishes.Rolled(“old-fashioned”)oatsaregroatsthathavebeenflattenedforfastercooking;steel-cutoatsaregroatsthathavebeencutwithsteelbladesinsteadofrolled.Oats
innearlyalltheirforms(exceptinstantorquick-cooking)havecomparablenutritionalprofiles.
QUINOATechnicallyagrain-likeseed,quinoa(pronouncedKEEN-wah)isgluten-freeandhighinfiber,andithasallnineessentialaminoacidsthatmakeacompleteprotein.Ithasasubtle,sweet,nuttytasteandcanbecookedintopilafs,grainsalads,andvegetableburgers.
SPELTThissweet,full-flavoredheirloomvarietyofwheatishigherinproteinthanregularwheat,anditcanbetoleratedbysomepeoplewithglutensensitivities.Ithasasimilartexturetofarroandcanbepreparedinmuchthesamemanner.
WHEATBERRIESThesearethewholeunprocessedwheatkernels,whicharehighinproteinandfiberandagoodsourceofothernutrientsandantioxidants.Wheatberrieshaveanuttyflavorandchewytexturethatworkswellinpilafsandsalads.Forplumpergrains,youcansoaktheberriesforseveralhoursbeforecooking,ifdesired.
cookingwholegrainsThemostcommonwaytocookwholegrainsisbytheabsorptionmethod:Bringwater(orstock),grains,andsalt(ifdesired)toaboil;simmer,covered,untilthegrainsaretenderandthewaterhasbeenabsorbed,thenletstandtenminutesbeforefluffingwithafork.Cookingtimeswillvaryslightly,dependingonhowchewyortenderatextureyouprefer.Toastingthegrainsinthepanbeforeaddingthewaterwillyieldanuttierflavor.Thechartthatfollowsisforonecupofgrains,whichtypicallyyieldsuptofourservings.
ALTERNATIVEMETHOD
Youcanalsocooksomegrains—includingkamut,spelt,oatgroats,andwheat
berries—asyouwouldpasta,inamplewatertocover:Bringgrains,water,andsalt
(ifdesired)toaboil,thenreduceheatandsimmeruntilgrainsreachthedesired
texture.Draininasieve(youwilllosealittleflavorandnutritionwiththewater).
TYPEOFGRAIN(1CUP)
CUPSOFWATER COOKINGMINUTES
AMARANTH 2 20
BARLEY(hulled) 3 35–40
BROWNRICE 3 35–50
BUCKWHEAT 2 15
BULGUR 2 20
FARRO 3 30–35
KAMUT 3 45–60
MILLET 2 30–35
OATS(hulled) 1 60
QUINOA 2 15
SPELT 3 45
WHEATBERRIES 1 30–40
pastaDespitebeingatypeofrefinedgrain,pastacanstillbepartofacleanfooddiet.Ithasarelativelylowglycemicindex,meaningitwon’tcausespikesinbloodsugarandinsulinthewaythatmanyotherproductsmadefromflourdo.Thisispartlybecauseofpasta’sdensity,whichcausesittobemoreslowlydigestedthanotherstarches.Also,mostpastaismadefromsemolinaflour,derivedfromnutrient-richdurumwheat,makingithigherinproteinandlowerinstarchthanall-purposeflour.
The problem with pasta stems from the way Americans tend to eat it—inportions that are too large and coveredwith creamy or other less-than-healthfulsauces. Instead, limityourself to fourouncesofpastaper serving,nomore thantwotothreetimesaweek,andmixitwithplentyofleanproteins,likebeansandseafood, and vegetables. Experiment with Asian-style noodle dishes, which aretypicallywellbalanced.Andcookpastajustuntilaldente,whichwillhaveanevenlower glycemic index thanpasta cooked until soft. It’s alsoworth exploring thefollowingalternativestotraditionalpasta;theyhaveimprovedintasteandtextureoverpreviousversions.
WHOLE-GRAINPASTAS
Ounceperounce,pastamadefromwholewheat,spelt,farro,andkamutoffersmorefiber(about19gramsper4ounces),nutrients,andproteinthansemolinapasta.Whole-wheatandkamutpastasalsoprovideantioxidants.Soba,orbuckwheat,noodlesoffergood-qualityprotein;thosethatare100percent
buckwheat(withnoaddedwheat)arealsogluten-free.
GLUTEN-FREEPASTAS
Trywhole-grainpastamadefrombrownrice,millet,quinoa,lentils,orbeans(blackormung),whichhavemorefiberandnutrients—andbettertextureandflavor—thanpastamadefromcornorwhiterice.Whencooking,checkthepotafewminutesbeforethedirectionssuggest,tokeepthemfromturningmushy;rinsingundercoldwatertostopthecookinghelps,too.
legumes
Hearty,healthylegumes—beans,lentils,andpeas—arethebestsourcesofplantproteinonearth.Goodnewsforanyonewantingtocutbackon,orcutoutentirely,animal-basedproteins.Richinsolubleandinsolublefiber,beansaregoodsourcesoflow-glycemiccarbohydrates,whichmakesthemmoreslowlydigestedandlesslikelytoraisebloodsugar.Plus,theyarepackedwithvitamins,minerals,andothernutrients.Legumesarealsoversatileandcomeinmanyvarieties,makingiteasytogettherecommendedoneortwohalf-cupservingseveryday.
healthbenefitsBesidesprotein,beansandotherlegumesarepackedwithnutrientssuchasfolate,potassium,magnesium,copper,iron,andzinc.They’realsohighinbothsolubleandinsolublefiber—onehalf-cupservingofcookedbeansprovidesmorethansevengrams,aquarteroftherecommendeddailyvalue—sotheyareeffectiveatreducingtotalcholesterolandregulatingbloodsugarandinsulin.Newresearchsuggeststhatadietrichinlegumesmaybeparticularlybeneficialtothosesufferingfromtype2diabetes.AccordingtoareportpublishedintheNovember2012issueofArchivesofInternalMedicine,patientswhoateabean-richdiet(atleast1cupperday)loweredtheirblood-sugarlevelsandreducedtheirriskofcardiovasculardiseasethroughloweredbloodpressure.Researchershavealsofoundareducedriskofcancerinpeoplewhoatelegumestwoormoretimesaweek,possiblyduetothefoods’protectivephytochemicals.
ANOTEABOUTCANNEDBEANS
Cannedbeansareeasytouseandshelfstable,buttheycanbehighinsodium.
Rinsewellbeforeusingtolowerthesodium(toaboutathirdoftheoriginal
amount)andtoremoveindigestiblestarchesfoundintheliquid.Betteryet,buy
cannedbeanslabeled“lowsodium”or“nosodiumadded.”CanliningsmayalsocontainthepotentiallyharmfulchemicalbisphenolA(BPA),solookforbrandsthat
areBPA-free(checkthelabel).
preparinglegumesDriedbeanscostless,offergreatervariety,givemorecontroloversodiumintake,andcanbecookedinbigbatchesandkeptonhandforquickadditionstomeals.Toensurefreshness,alwaysbuydriedbeansandlegumesfromasourcewithahighturnover;olderoneswillbetougherandtakelongertocook.
RINSINGANDSOAKING
Alllegumesshouldbepickedoverfordirtandpebblesandrinsedwellwithcoldwater.Mostdriedbeansrequiresoakingtosoftenbeforecooking.Lentils,black-eyedpeas,andsplitpeasdonot.Placebeansinabowl,andcoverwiththreetimestheirvolumeofwater;soak,refrigerated,atleast4hoursandupto24hours.Ordoaquicksoak:Placebeansinapot,andaddwatertocoverby3inches.Bringtoaboil,andcontinuetoboilfor2minutes.Cover,removefromheat,andletsitfor1hourbeforeproceeding.
COOKINGBEANS
Ifyouexperiencegasorbloatingaftereatingbeans,tryanyofthefollowing:
Discardthesoakingliquid(andwithitsomeoftheindigestiblestarches)before
cooking.Addapieceofkombu(seaweed)tothecookingwaterbeforesimmering;it
willeventuallydissolvewithoutaffectingtasteortexture.Orcookthebeanswith
digestion-supportingherbsorspiceslikefennelseeds,ginger,andasafoetida.
COOKING
Placedriedbeansorotherlegumesinapotwiththeirsoakingliquidorfreshwatertocoverby2inches;addherbs,garlic,andotheraromatics,ifdesired.Bringtoaboil,andthenreduceheatandsimmergently,stirringoccasionally,20to30minutesforlentils,about45minutesforsplitpeasandblack-eyedpeas,andupto2hoursformostbeans.Cookingtimedependsontheageofthebeans,sotastethemperiodicallytotest.Whendone,theyshouldbesoftthroughoutbutstill
retaintheirshape.Iftheyaretheleastbitcrunchy,theyarenotfullycooked.Refrigeratelegumes,intheircookingliquid,for3to5days;letcoolcompletelybeforestoring.
SUGGESTEDUSES
Addcookedlegumestosoups,stews,orsalads,orpureethemtomakedipsor
sandwichspreads.Tryexperimenting:Preparehummuswithpureededamame;
makeIndiandalwithmungbeans;orchangeuptherice-and-beancombination
withdifferenttypesofboth.
typesoflegumesAZUKIBEANSThesequick-cooking,high-protein,smallredbeanshaveasweet,nuttyflavorandcontaineasilydigestiblesugars.TryaddingthemtovegetarianchiliorAsiandishes.
BLACKBEANSArelativeofthekidneybean,blackbeanshavethemostantioxidantactivityofallbeans;theblackerthebean,thegreatertheanthocyanincontent,whichhelpsstaveoffheartdisease.BlackbeanshavearichmeatinessthatpairswellwithLatinAmericanflavors.
BLACK-EYEDPEASBesidesbeingagoodsourceoffiberandplantprotein,black-eyedpeasarehighinzinc,anessentialtracemineralthatalsohasantioxidantproperties.Theydonotrequirepresoakingandcanbecookedinwaterorbrothuntiltender.
CHICKPEASAlsoknownasgarbanzobeans,chickpeasoriginatedintheMiddleEastandremainapopularstapleinitscuisine,aswellasinIndianandItaliancooking.Theyhavebeenshowntosignificantlylowercholesterolwhenaddedtoahealthydiet.
EDAMAMESimplygreensoybeansharvestedbeforereachingmaturity,edamameprovidemoreproteinthanallotherbeans,andtheycontainalltheessentialaminoacids,makingthemascompleteaproteinasmeat.Boilthebeansintheirpods,andeatasasnack;oraddtheshelledbeanstosaladsandstir-fries.Frozenedamameisafinesubstituteforfresh,whichcanbehardtofindintheUnitedStates.
FAVABEANSInspringtoearlysummer,lookforfreshfavabeans,whicharecreamy,full-bodied,andslightlysweet.Topeelthem,firstremovethebeansfromtheirshellsandblanchinboilingwaterfor2minutes;plungeintoanice-waterbathuntilcool,thenpopoutofskin.Driedfavabeansarealsoavailable,thoughnotasreadilyasotherbeans.
KIDNEYBEANSSoldbycolor,rangingfromwhite(calledcannellini)todarkred,kidneybeansareshapedlikethenamesakeorgan.Thankstotheirdarkskins,redkidneybeanshavealmostasmuchantioxidantpoweraswildblueberries.
LENTILSTheselegumesareavailableinarainbowofcolorsandhaveapleasantlyearthyflavor.Becausetheyareanimportantsourceofiron,lentilsmakeagreatalternativetoredmeat.Lentilscookrelativelyquickly,sochoosedried;cannedlentilscanbequitemushy.
LIMABEANSThesestarchybeanssometimesshowupfreshatfarmers’markets,butyouaremorelikelytofindthemdried,frozen(ourrecommendation),orcannedatthegrocerystore.Fordhooklimasalsogobythename“butterbeans,”andtheytasteexactlyastheysound.
MUNGBEANSThesetinybeanssproutreadily,cookquickly,andareeasilydigestible.TheyworkparticularlywellinAsiandishes.
NAVYBEANSThetender,potato-likequalityofthesesmallbeansmadethemastapleoftheU.S.Navy(hencethename).Navybeansareanexcellentsourceofmanganeseandcopper,bothessentialinhelpingtoridthebodyoffreeradicals.
PINTOBEANSPinkishbrownwithsplotchesofcolor,pintobeansarethemosthighlyconsumeddriedbeanintheUnitedStates.ResearchsuggeststhateatingpintobeansregularlyappearstolowerbothtotalandLDL(“bad”)cholesterol.PintosareaclassicingredientinMexicandishesandstewssuchaschili.Theyalsocontainmoretotaldietaryfiberthanmostotherbeansandlegumes.
SPLITPEASMadebysteamingwholefieldpeastoremovetheirskins,thensplittingthemsotheycookfaster,splitpeasareano-soakalternativetootherlegumes.Thegreenvarietyhasabrighterflavorthantheyellow.Besidesbeingusedintheclassicsoup,splitpeasareusedtomakeIndiandalandstews.
healthyfats
Despiteallthenewsaboutthehealthrisksofafattydiet,it’simportanttokeepinmindthatweallneedatleastsomefattosurvive.Ourbodiesneedfatforenergy,forvitaminabsorption,forhealthyhairandskin,andforfuelingourmetabolism,amongotheressentialfunctions.Plus,fatcarriesflavor,andwithoutitourfoodjustwouldn’ttasteasgood.Thekeytogoodhealthistogettherighttypeoffat,andintherightamount(toolittleofthegoodkindcanbealmostasdetrimentalastoomuchofthebad).
“good”vs.“bad”fatsIndeed,it’sthetypeoffatsyouincludeinyourdietthathasthelargestimpactonyourhealth.Somefats—suchassaturatedfatinredmeat—arethoughttoraisecholesterolandincreaseyourchancesofdevelopingheartdisease.Butothers,likemonounsaturatedfatsinextra-virginoliveoilandomega-3fattyacidsincold-waterfishlikesalmon,arevitaltoprotectingtheheart;omega-3salsohelpmaintainoptimumcognitivefunctioning.Manynutritionistsrecommendthatbeneficialfatsshouldcomposeasmuchas35percentofaday’stotalcalories.
ANOTEABOUTDAIRYPRODUCTS
Opinionsvaryonwhichisbetterforyou:wholemilkandproductsmadefromwhole
milk,becausetheyaretheleastprocessed,orlow-fatvarieties,becausetheyhelp
youavoidgettingtoomuchsaturatedfat.Manynutritionistsnowsuggestthatthe
higherpercentageofnutrients(andtherichertaste)infull-fatdairyproducts
makesthemabetterchoice,aslongastheyareconsumedinmoderation.
“bad”fats
SATURATEDFAT
DietshighinsaturatedfatmayleadtoincreasedLDL(“bad”)cholesterolandagreaterriskofheartdisease.Themainculpritsareredmeatandpoultry(mostlytheskin).Limittheamountsofthesefoodsinyourdiet.
TRANSFATS
Thesedangerousfatsarefoundinmanyprocessedfoods,especiallycommerciallymadebakedgoods.TheyreduceHDL(“good”)cholesterol,raiseLDLcholesterol,andincreasetriglycerides(bloodfats),whilealsopromotingchronicinflammation,diabetes,anddifferentformsofcancer.Avoidproductswithvegetableshortening,hydrogenatedfats,orpartiallyhydrogenatedfats.Notethatproductsclaimingtohave“notransfats”canstillcontain0.5gramsperserving.
“good”fats
MONOUNSATURATEDFAT
Vegetableoilssuchasextra-virginoliveoilandexpeller-pressedcanolaoilcontainhighpercentagesofmonounsaturatedfatsthatlowerLDLcholesterollevelswithoutaffectingHDLlevels,makingthemabetterchoicethanoilscontainingpolyunsaturatedfats(PUFAs),whichlowerbothLDLandHDL.See“TypesofHealthy(‘Good’)Fats”forothergoodsourcesofmonounsaturatedfats.
POLYUNSATURATEDFATS
Omega-3and-6fattyacidsareessentialforhumanhealth,andtheonlywaytogetthemisthroughyourdiet.TheproblemisthatmostAmericansgettoomanyomega-6fattyacids,orpolyunsaturatedfats(PUFAs),andnotenoughomega-3s,ormonounsaturatedfats,andthismayincreasetheriskofheartdisease,cancer,Alzheimer’sdisease,andotherinflammatoryconditions.ButPUFAscanstillbepartofahealthydiet—andcanhelpreducecholesterollevelsandlowertheriskofheartdisease—whenconsumedinmoderationandwhenusedtoreplacesaturatedfats.
ANOTEABOUTSAFFLOWEROIL
Canolaoilandsaffloweroilarethetypesofvegetableoilsweuseintherecipesin
thisbookforhigh-heatcooking.Unliketheregularvarietyofsaffloweroil,which
containsmostlypolyunsaturatedfats(orPUFAs),thoselabeled“high-oleic”must
haveaminimumof75percentmonounsaturatedfat,intheformofomega-9fatty
acids.Alwayschoosethistypeforcooking.
OMEGA-3FATTYACIDS
Therearethreetypesofomega-3fattyacids:alpha-linolenicacid(LNA),eicosapentaenoicacid(EPA),anddocosahexaenoicacid(DHA).LNAisderivedmostlyfromplantsources,suchasflaxseedandwalnuts,whereasEPAandDHAarefoundinoilyfish,suchassalmon,sardines,andanchovies.Omega-3fattyacidsprotecttheheartbyimprovingtheratioofHDLtoLDLcholesterolandreducinginflammation,whilealsoplayingaroleinthedevelopmentofthebrainandcognitivefunction.
Althoughnaturalsourcesarestillconsideredthebestwayofgettingtherecommendedsupplyoftheseessentialfattyacids,theycanalsobefoundinproductsenrichedwithomega-3s,includingorangejuice,eggs,cereals,andpastas,aswellasmilk,yogurt,andcheese.Checkthelabelforthetypesandamounts.
OMEGA-3SUPPLEMENTS
Ifyoudon’teatfish(ortakefish-oilcapsules),considersupplementingyourdiet
withalgaeoil,suchasonesourcedfromSchizochytrium.“TheDHAcontentincold-
waterfishisduetotheirconsumptionofalgae,”saysCathyWong,alicensed
naturopathicdoctor,whoalsorecommendstakingEchiumoil,aplantoilthat
containsstearidonicacid,whichthebodyconvertstoEPA.
typesofhealthy(“good”)fatsAVOCADOSHalfanavocadocontainsabout10gramsoffat—themajoritymonounsaturated—andonly160calories;italsoprovidesalmost7gramsoffiber,onethirdofthedailyrequirement,makingitanutrient-densesourceofenergy.Avocadosarealsoincrediblyversatile:Addtosmoothies,dipsandspreads(beyondguacamole),soups,salads,tacos,sandwiches,evenpudding(seeDarkChocolate“Pudding”recipe).Orjustsnackononewithalittleextra-virginoliveoildrizzledoverit(forevenmoreheart-healthyfat).
COOKINGOILSExtra-virginoliveoilisstillthegoldstandardforhavingthehighestlevelofheart-healthymonounsaturatedfats,and,unlikeregularoliveoil,is
mechanicallyextractedwithoutchemicalsoraddedheatsoitretainsthemostnutrients.Makethisyourall-purposeoilforpreparingvinaigrettes,cookinginparchment,androastingvegetables,fish,andotherfoods.Lookfor“cold-pressed”oliveoils,whichhavebeenextractedinaheat-controlledenvironmenttopreservetheirflavor,aroma,andnutrients.
Useheart-healthyoilswithhighersmokepointsforhigher-heatcooking.Canolaoilhasmoreomega-3sthanothervegetableoils.High-oleicsaffloweroilisanothergoodoptionforsautéing,asisgrapeseedoil(butonlyinmoderationsinceitcontainsPUFAs).Lookforexpeller-pressedvarietiesoftheseoils,whichareextractedwithouttheuseofharshchemicalsandwillretainmorenutrients.Peanutoilisanothergoodoption;highinmonounsaturatedfats,italsocontainstheheart-friendlyphytochemicalresveratrol,plusantioxidantsthatmayhelppreventbreastcancerandothercancers.
Oilfromthecoconutpalmtreehaslongbeenscornedforitshighsaturatedcontent,andtheAmericanHeartAssociationrecommendsavoidingit.Butemergingresearchsuggeststhatcoconutoilmayactuallysafeguardtheheartandhelpspurweightloss.Thenutty,slightlysweetflavorisespeciallygoodforstir-frying,sautéing,androastingvegetables,fish,andpoultry.Makesuretobuyonlyorganicunrefined(oftenlabeled“virgin”or“extra-virgin”)coconutoil.
NUTSNutrient-richnutsarelowinsaturatedfatyethighingood-for-youmono-andpolyunsaturatedfats,andarealsoamongthebestsourcesofphytosterols,whichblocktheabsorptionofcholesterol,aswellasotherantioxidants(see“AntioxidantPowerhouses”).Walnutsaretheonlynuts,andoneofonlyafewfoods(includingwalnutoil),tocontaintheomega-3fattyacidalpha-lipoicacid(ALA).Cashewscontainlessfatthanmostothernuts,andagoodpercentageofitisoleicacid,thesamemonounsaturatedfatfoundinoliveoil.AlmondscontainmonounsaturatedandpolyunsaturatedfatsthathelplowerLDL(“bad”)cholesterol.Pistachiosareanothergoodsourceofhealthyfats,plustheyarehighinantioxidantsandpotassium.
Studieshaveshownthateatingahandfulofnutsadayatleastfourtimesaweekcanlowertheriskofheartdisease.Besidesmakingahandysnack,nutscanbeincorporatedintosweetandsavorydishes,includinggranola,muesli,andsalads.Orchopthemanduseinplaceofbreadcrumbsforcoatingfishfilletsorchickencutlets.
OILYFISHTheso-calledoilycold-waterfisharehandsdownthebestsourceofomega-3fattyacids,especiallyEPAandDHA.Ofallthefishhighinomega-3fatty
acids,thesehavetheleastcontaminationfrommercuryandPCBsaccordingtotheEnvironmentalDefenseFund:wildAlaskansalmon,farmedrainbowtrout,Atlanticmackerel,AlaskanorCanadiansablefish(blackcod),andcannedsardinesandanchovies.Cannedchunklighttuna(notalbacore)isanotheroption;becauseofitsmoderatelevelsofmercury,itisbesteateninmoderation(nomorethansixservingspermonth).Allofthesetypesoffisharesustainablycaught.
flavorenhancers
Justbecauseyou’recuttingbackoncertainfoodsdoesn’tmeanyouhavetocutbackonflavor.Herearesomehealthfulanddeliciouswaystolivenupyourmeals.
ANCHOVIESRichinomega-3s,thesetinyfishadddepthtovinaigrettes(seeOmega-3Vinaigretterecipe),marinades,sauces,andsautéedvegetables.Lookforjarsofsalt-packedfillets,whichwhenrinsedwillactuallytastelesssalty,orthosepackedinextra-virginoliveoil.
CITRUSAfreshsqueezeoflemonorlimeaddsjusttherightamountofaciditytoroundoutmostanydish,savoryorsweet.Thegratedzestisequallyflavorful.
DRIEDPEPPERSRed-pepperflakesandgrounddriedchilepeppers,addanicekick.Incorporatethemintoallsortsofsavorydishes,orsprinklethemoverasnackofavocadoandlimejuice.
FINISHINGOILSNutandseedoils—walnut,hazelnut,avocado,andpumpkin—breakdownquicklywhenheated,soit’sbestnottocookwiththem;drizzlethemoverfinisheddishesinstead.
FISHSAUCEAstapleofSoutheastAsiancooking,thisfermentedsauceisagoodsourceofproteinandBvitaminswhenusedinmoderation(it’shighinsodium).Lookforanall-natural,first-pressfishsaucewithoutaddedwater,preservatives,orMSG,whichareoftenfoundinsecond-andthird-gradevarieties.
FRESHHERBSAimtoincludefreshvarietiesofherbsineverymeal.Theyhavemanyhealthbenefits(see“InflammationFighters”)andareadeliciouswaytoenhanceanydish.
GROUNDSEEDSGrindseedslikeflax,sunflower,andpumpkinseedsinaspicegrinderorcleancoffeemill,thensprinkleovereverythingfromsaladstobreakfastporridges.
MISOThisprotein-richfermentedsoybeanpasteimpartsasavorytastetheJapanesecallumami(alsocalled“thefifthflavor”).Itcomesinthreevarieties:shiro(white),
aka(red),andawase(mixed).Wepreferthemildtasteofshiro.
NORISPRINKLESThesehavehigherlevelsofmineralsthansheetnori,makingthemanutritiousadditiontomanysavorydishes.Sprinkleoversoupsandsalads,orincorporateintosauces,dressings,anddips.
SALTIt’shardtothinkofanydish—evenadessert—thatisn’timprovedbyasprinkleofsalt.Optforseasaltssuchasselgris,fleurdesel,flakesalt(suchasMaldon),andHawaiianseasalt.Himalayansaltisparticularlyrichinmineralsandisbelievedtobeoneoftheleastprocessedsaltsavailable.
TOMATOPASTEBoosttheflavorofsavorydisheswiththisconcentratedtomatopuree.Foranevenricherflavor,cookitinoliveoiluntildeepredandcaramelized.Freezeleftovertomatopasteinice-cubetraysforlateruse(transfertoresealablebagsoncefirm).
VINEGARKeepanassortmentonhandtobrightenvirtuallyallmannerofsavorydishes.Varietiesinclude:redwine,whitewine,sherry,balsamic,applecider,andricevinegar.
OMEGA-3VINAIGRETTE
Whisktogether18oil-packedslicedanchovies,⅓cupextra-virginoliveoil,¼cup
choppedfreshflat-leafparsleyleaves,3tablespoonsfreshlemonjuice,2
teaspoonsfinelygratedlemonzest,2teaspoonschoppedshallots,and½
teaspoonfreshlygroundpepper.
DETOXYOURMINDANDBODYThefollowing3-Dayand21-DayActionPlansareaboutcleaningtheslate.Restassured:Neitheroneisaboutanythingasextremeasfasting.Instead,eachplanisbasedonawholesomeanddeliciousmixofjuices,smoothies,soups,salads,snacks,andleanproteins.
Nomatterwhichactionplanyouchoose,thesetipsandstrategies(andtheonesonthefollowingpages)willhelpyoumakethemostofyourcleanse.Forbestresults,easeuponthe“sixtoskip”theweekbeforeyoubegin.
howitworksSETGOALSBeforethechallenge,startafoodjournal,writingdownfivethingsthatthedetoxmeanstoyouandwhatyouhopetoachieve.Useittotrackwhat,when,andwhereyoueat,aswellashowyoufeel.Referencingthiswillheightenyourawarenessandhelpkeepgoalsinsightifyourenthusiasmeverflags.
DEVISEASTRATEGYBothplansincludeplentyofmake-aheadandbig-batchrecipes,sopreppingyourmealsshouldbequickerandeasier.Thismeansyou’llalwayshaveaselectionofleftoversintherefrigeratorforotherdays.
MAKEITYOUROWNFeelfreetoimprovisemealsinsteadoffollowingthepreapprovedmenuplans;whenchoosingotherrecipesinthisbook,followtheingredientguidelines(“What’sontheMenu”)foreachweekofthe21-DayActionPlan.
BUILDINVARIETYSnacksareawaytochangeupyourdailymenuandaddextrafiberandnutrients.Choosetwosnackseachday(see“Reboot”).Ifyou’retoopressedfortime,grabsomenutsandfruit.Aimforaroundoneounceofnutsandtwopiecesoffruitaday.Besuretospaceoutyourmeals(includingsnacks),leavingacouplehoursbetweeneach.Andremember:Snackonlywhenyou’rehungry.
INGOODCOMPANY
It’seasiertostaythecoursewhenyouhavethesupportofyourfriends,family,and
colleagues.Enlistone(ortwo)ofthemtojoin;youcaneventaketurnspreparing
therecipes.
sixtoskip1.PROCESSEDFOODSToomanyunhealthy,refinedingredientsandadditiveswillweighdownyourbody.Thisgoesforprocessedbeverages,too(see“GoldenRuleNo.1”).
2.ADDEDSUGARSWhitecanesugarandhighfructosecornsyruparehighlyaddictiveandsuppresstheimmunesystem.Resetyourpalatesothatlesscloyingfoodssatisfycravings.(Honeyisokayinsmallamounts.)
3.DAIRYDigestiveupset,diarrhea,heartburn,andchronicearandsinusinfectionsarealllinkedtothiscommonallergen.Evenifyou’renotallergictodairy,omittingitfromyourdietduringacleansehelpsgiveyourdigestionabreak.
4.GLUTENFoundinwheatandothergrains,thisproteinisdifficultformanypeopletodigest.Under-the-radarsensitivitiescancausereactionsasvariedasbrainfogandbloating.
5.ALCOHOLParticularlyburdensome,alcoholentersthebloodstreamandheadsstraightfortheliver,whereharmfulfreeradicalsaregeneratedasitmetabolizes.
6.COFFEELifewithoutthisstimulantmayrevealthatyou’reseriouslyfatigued.Offsetheadachesbyswitchingtoblackorgreenteaaweekbeforethedetox.
SEEYOURDOCTOR
Beforebeginningthisoranyotherprogram,takestockofyouroverallhealth.Ifyou
haveanychronicand/orserioushealthcondition,cleanseonlyunderadoctor’s
supervision;evenifyoudon’thaveahealthcondition,consultingadoctorisagood
idea.
3-dayactionplan
Readyforaquickreboot?Injustseventy-twohours,youcanjump-startyourwaytoahealthierbody.“Nutrientsfoundincolorfulplantfoodsdrivetheprocessofliverdetoxification,”saysKathieMadonnaSwift,R.D.N.,anintegrativemedicalnutritionist.Thesedishesgiveyourdigestivesystemarestfromprocessedfoodsandcommonallergens(see“SixtoSkip”).Loadinguponfibrousfruitsandvegetableshelpsremovetoxins,whichareeliminatedbybindingtofiber.Skipyourmorningcoffeeandeveningglassofwine(bothoverworktheliver,theorganwe’reaimingtosupport);optforwaterorherbalteainstead.
EASYDOESIT
Thisminidetoxisbasedonastreamlinedmenuof“big-batch”mealssothatyoucanfront-loadallthework.Yes,you’llbehavingthesamebreakfast,lunch,anddinnerduringthecleanse,butthreedaysofcleaneating“isjusttheboostyourbodyneedstosupportdigestionanddetoxificationandtoeliminateunwantedcravings,”saysSwift.
GETSOMESLEEP
Besuretogetatleastsevenandahalfhoursofsleepeachnightduringthisand
anyotherdetoxprogram.Youdeserveit(andyouneeditforcleansecommitment).
TUNEOUT
Asmuchaspossible,takeamediafast:CurtailtimespentsurfingtheWeb,watchingtelevision,andtextingande-mailing,togiveyourmindamuch-neededbreak,too.
TUNEIN
Focusonhowyoufeelbybuildingreflectivedowntimeintoyourday,whetherthat’smeditating,writinginajournal,ortakingawalkinnature.
ICONS
• VEGAN
• DAIRY-FREE
• NUT-FREE
• GLUTEN-FREE
BREAKFASTStrawberry,Grapefruit,andGingerSmoothie
••••Startyourmorningwiththisantioxidant-packedsmoothie.
LUNCHBeet,Avocado,andArugulaSaladwithSunflowerSeeds
••••Refuelatmiddaywithafiber-filledmealtokeepyousatisfiedthroughtheafternoon.
DINNERCarrot,Spinach,andGreenBeanSoupwithDill
••••Soothethestomachwiththispurifyingdish,whichalsodeliversasecondservingofnutrition-packedleafy
greens.
21-dayactionplan
Increasedenergy,soundsleep,weightloss,greaterself-knowledge:That’swhatyoucanexpecttogainwiththisthree-weekplan,whichpromotesadietheavyonwholefoods.Weekoneisaboutcleaningtheslate,whileweekstwoandthreeareaboutfocusingonawarenessandforminghealthyhabits.
WEEK1:paredownandpurifyYou’llstartoffbydetoxingwithasparedietmeanttogiveyourdigestivesystemtherestitneeds.Bymidweek,you’lllikelynoticesomeunpleasantsymptoms—fatigue,achesandpains,headache,bloat—allsignsthatyourbodyispurgingtoxins.Thisisnormal(andtemporary),sodon’tloseheart.
ONE-WEEKOPTION
Whileyou’llgetthemostbenefitsifyoucompletethefullthreeweeks,youcanopt
fora7-DayDetoxinstead.SimplyfollowtheguidelinesforWeek1,andthenease
backintoyourregulardiet.
WHAT’SONTHEMENU
Legumes,fruitsandvegetables,nutsandseeds,andoilsandseasoningsaretheonlyingredientsallowedinthefirstweek.Breakfastsarejuicesandsmoothies.Lunchesanddinnersincludelotsofliver-boostingvegetablesandlegumes.
BASEDIET
•Legumes
•Fruitsandvegetables
•Nutsandseeds
•Oilsandseasonings
MEDITATIONOFTHEWEEK
Thinkaboutyourrelationshipwithfood.Separatingphysicalnourishmentfromemotionalcomforthelpsyoumakebetterchoices,eating-wise.
GETMOVING
Sinceyou’rescalingbacktheprotein,skipstrengthtrainingandanythingthat’sstrenuousordoneinaheatedroom,likeBikramyoga.Focusonstimulatingyoureliminationorgans,includingtheliverandkidneys,withgentlestretchesandmellowcardio,suchaswalking.Stretchfor10minutesfivemorningsthisweek,andcomplete30minutesofgentletomoderatecardioonthreeofthedays.
ICONS
• VEGAN
• DAIRY-FREE
• NUT-FREE
• GLUTEN-FREE
WEEK1
DAY:1
BREAKFAST
GreenMachineSmoothie
••••
LUNCH
BrusselsSproutSaladwithAvocadoandPumpkinSeeds
••••
DINNER
PureedCauliflowerSoup
•••
DAY:2
BREAKFAST
Cucumber-PearJuice
••••
LUNCH
RedLentilSoupwithTurnipandParsley
••••
DINNER
Cauliflower“Rice”Stir-FrywithPumpkinSeeds
••••
DAY:3
BREAKFAST
Coconut-CherrySmoothie
••••
LUNCH
Beet,Avocado,andArugulaSaladwithSunflowerSeeds
••••
DINNER
PureedCauliflowerSoup
•••
DAY:4
BREAKFAST
Pineapple-SpinachJuice
••••
LUNCH
Cauliflower“Rice”Stir-FrywithPumpkinSeeds
••••
DINNER
RoastedPortobelloswithKaleandRedOnion
•••
DAY:5
BREAKFAST
GreenMachineSmoothie
••••
LUNCH
Beet,Avocado,andArugulaSaladwithSunflowerSeeds
••••
DINNER
RedLentilSoupwithTurnipandParsley
••••
DAY:6
BREAKFAST
GreenGoodnessJuice
••••
LUNCH
BrusselsSproutSaladwithAvocadoandPumpkinSeeds
••••
DINNER
RoastedPortobelloswithKaleandRedOnion
•••
DAY:7
BREAKFAST
Coconut-CherrySmoothie
••••
LUNCH
Beet,Avocado,andArugulaSaladwithSunflowerSeeds
••••
DINNER
Cauliflower“Rice”Stir-FrywithPumpkinSeeds
••••
WEEK2:focusonawarenessNowthatyou’vedetoxedforawholeweek,you’rereadytoexpandyourdiet.Asyoureintroducesomecleananimalproteinsandgluten-freegrains,noticehowyoufeel.“Removingfoodforjustaweekisoftenlongenoughtoobserveifthisfoodisamatchforyouorifitcausesanadversereaction,”saysnutritionistKathieMadonnaSwift.Iftheexcitementyoufeltinweekonestartstofade,revisityourgoalsandrecommit.
WHAT’SONTHEMENU
Thisweekyou’llfindgluten-freewholegrainslikequinoaandbrownriceandheartierproteinslikewildAlaskansalmonandsardines.Comingofflastweek’slightfare,you’llbegintobuildbackyourstrengthandfeelsatisfied.Cookthegrainsandmakethebig-batchbreakfastsoupahead.You’llsaveyourselftimeduringtheweek.
ADDBACK
•Fish(exceptshellfish)
•Gluten-freegrains
MEDITATIONOFTHEWEEK
Thinkbeforeyoueat.Takefivedeep,slowbreathsbeforeeverymeal,andgiveeachbiteyourfullattention.
GETMOVING
Thecarbsandseafoodshouldliftyourenergy,soit’stimetostepuptheintensityofyourexercise—andstepoutside.Beinginnaturemakesworkingoutapleasure.Aimtostretchfor10minutesfourmorningsthisweekandcomplete30minutesofcardioatalowtomoderateintensitythreedaysthisweek(thinkwalking,hiking,ordancing).Butifthegoalsthisweekseemtoorigorous,simplycontinuewiththemovesfromlastweek.
HYDRATIONISKEY
It’simportanttogetenoughfluidsduringtheday(see“RemembertoStay
Hydrated”),butevenmoresowhencleansing.Fluidsflushtoxinsandkeephunger
atbay.Startthemorningwithhotwaterandasqueezeoflemon,anddrinkplenty
ofwaterallday.
ICONS
• VEGAN
• DAIRY-FREE
• NUT-FREE
• GLUTEN-FREE
WEEK2
DAY:8
BREAKFAST
CardamomQuinoaPorridgewithPear
•••
LUNCH
Watercress,Sardine,andOrangeSalad
•••
DINNER
ShiitakeMushroomsandBrownRiceinParchment
••••
DAY:9
BREAKFAST
MilletwithPineapple,Coconut,andFlaxseed
•••
LUNCH
QuinoaSaladwithZucchini,Mint,andPistachios
•••
DINNER
GrilledSalmonandBokChoywithOrange-AvocadoSalsa
•••
DAY:10
BREAKFAST
BreakfastVegetable-MisoSoupwithChickpeas
••••
LUNCH
RoastedVegetableswithQuinoa
••••
DINNER
BakedSweetPotatowithGreens
••••
DAY:11
BREAKFAST
CardamomQuinoaPorridgewithPear
•••
LUNCH
ShiitakeMushroomsandBrownRiceinParchment
••••
DINNER
GrilledSalmonandBokChoywithOrange-AvocadoSalsa
•••
DAY:12
BREAKFAST
BreakfastVegetable-MisoSoupwithChickpeas
••••
LUNCH
Watercress,Sardine,andOrangeSalad
•••
DINNER
RoastedVegetableswithQuinoa
••••
DAY:13
BREAKFAST
MilletwithPineapple,Coconut,andFlaxseed
•••
LUNCH
BakedSweetPotatowithGreens
••••
DINNER
QuinoaSaladwithZucchini,Mint,andPistachios
••••
DAY:14
BREAKFAST
CardamomQuinoaPorridgewithPear
•••
LUNCH
ShiitakeMushroomsandBrownRiceinParchment
••••
DINNER
RoastedVegetableswithQuinoa
••••
WEEK3:formhealthyhabitsWithtwofullweeksbehindyou,andanynegativedetoxsymptomsalsorelegatedtothepast,cleaneatingwillstarttofeellesslikeaburdenandmorelikealifestyle.Youshouldfeellighter(you’velikelydroppedafewpounds)andbeconsciousoftheimpacts—improveddigestion,moreenergy,bettersleep—ofahealthydiet.Keepitup.Focusnotjustonwhatyou’rerestricting,butonwhatyou’rebringingtoyourdiet:morefruitsandvegetablesandwholegrains.You’veraisedthebaronhealth,and,afterthisweek,thegoalwillbetokeepitthere.
WHAT’SONTHEMENU
Twofoodsoftenrelatedtosensitivitiesreenterthemixthisweek:soy(tofu,edamame)andeggs,whicharecommonlyassociatedwithdigestivesymptoms.Paycloseattentiontohowyoufeel:Thisisinformation-gatheringtime.
ADDBACK
•Organic(non-GMO)soy
•Eggs
MEDITATIONOFTHEWEEK
Asyouinhale,focusonasoothingphrase,suchas“I’mhappyandhealthy.”Youcansayitaloudorinyourmind.Whenexhaling,silentlyrepeatthemantra.Thespecificphraseisn’tthatimportant;themantra’spurposeistogiveyourmindsomethingsimpletofocuson.
GETMOVING
Nowthatyou’reenjoyinganourishingandsustainablediet,lockinanexerciseschedulethatyoucankeepupallyear.Aimto:Stretchfor10minutesfivemorningsthisweek;completeone60-minuteandtwo30-minutecardiosessionsthreedays;andstrength-train(aimfor60minutestotal,spreadoverafewsessions)threetofourdays.
BACKINACTION
Thetimehascometocementyournewfoundhealthyeatinghabitsintoacooking
regimenthatwillreallylast.Focusonhowtogethealthycarbohydrates,proteins,
andfatsintoeverymeal.Increaseyourplant-to-animalratio.And,ifyou’reameat
eater,optforgrass-fedmeats,buteatthemsparingly.
ICONS
• VEGAN
• DAIRY-FREE
• NUT-FREE
• GLUTEN-FREE
WEEK3
DAY:15
BREAKFAST
FrittatawithSpringVegetables
•••
LUNCH
Fennel,Sunchoke,andGreenAppleSalad
••
DINNER
RoastedSquashwithGrains,Grapes,andSage
•••
DAY:16
BREAKFAST
BlackQuinoawithAvocado,Almonds,andHoney
••
LUNCH
PoachedEggwithRiceandEdamame
•••
DINNER
Trout,Tomatoes,andBasilinParchment
•••
DAY:17
BREAKFAST
Banana-AppleBuckwheatMuffins
••
LUNCH
Grapefruit,Salmon,andAvocadoSalad
•••
DINNER
Spinach,Tofu,andBrownRiceBowl
••••
DAY:18
BREAKFAST
BlackQuinoawithAvocado,Almonds,andHoney
••
LUNCH
Fennel,Sunchoke,andGreenAppleSalad
••
DINNER
PoachedEggwithRiceandEdamame
•••
DAY:19
BREAKFAST
Banana-AppleBuckwheatMuffins
••
LUNCH
RoastedSquashwithGrains,Grapes,andSage
•••
DINNER
Trout,Tomatoes,andBasilinParchment
•••
DAY:20
BREAKFAST
FrittatawithSpringVegetables
•••
LUNCH
Fennel,Sunchoke,andGreenAppleSalad
••
DINNER
Spinach,Tofu,andBrownRiceBowl
••••
DAY:21
BREAKFAST
BlackQuinoawithAvocado,Almonds,andHoney
••
LUNCH
Grapefruit,Salmon,andAvocadoSalad
•••
DINNER
PoachedEggwithRiceandEdamame
•••
whole-wheatwaffleswithslicedstrawberriesandyogurt
whole-wheatwaffleswithsliced
strawberriesandyogurtIt’shardtobelievethesecrisp,lightwafflesare
madewithonlywhole-wheatflour(andtoastedwheatgerm);makesuretousearegularvarietyofwhole-wheatflour—notstoneground,whichwouldproduce
aheaviertexture.Youcanusethisrecipetomakefluffypancakes,too.Serves4
cupswhole-wheatflour(notstoneground)
tablespoonstoastedwheatgerm
tablespoonscanesugar
teaspoonsbakingpowder
teaspooncoarsesalt
cupsmilk
cupcanolaoil,plusmoreforwaffleiron
largeegg
teaspoonpurevanillaextract
cupplainGreekyogurt
pintstrawberries,hulledandsliced
Puremaplesyrup,forserving
Preheatawaffleiron(preferablyBelgian-style).Whisktogetherflour,wheatgerm,sugar,bakingpowder,andsalt.Inanotherbowl,whisktogethermilk,oil,egg,and
vanilla.Stirmilkmixtureintoflourmixtureuntiljustcombined.
Brushoiloverwaffleiron.Ladle½cupbatterontoeachsquareofthegrid(oraccordingtomanufacturer’sinstructions),andcookuntilgoldenbrown.Topwithyogurt,strawberries,andsyrupandserveimmediately.
NUT-FREE
PERSERVING447CALORIES,195GFAT(3GSATURATEDFAT),61MGCHOLESTEROL,
57GCARBOHYDRATES,17GPROTEIN,7GFIBER
coconutbreakfastpuddingwithsautéednectarines
coconutbreakfastpuddingwithsautéednectarinesPuddingforbreakfast?Sure,
whenit’smadefromold-fashionedrolledoatsandunsweetenedfiber-rich
coconut,whicharesoakedtogetherovernightforarich,creamyconsistency.
Coconutoilisagoodsourceofantioxidants;lookfororganic,unrefined,expeller-pressedcoconutoilathealth-
foodstoresandsomesupermarkets.Serves2
cupold-fashionedrolledoats(notquick-cooking)
cupunsweetenedshreddedcoconut
cupswater
cupunsweetenedalmondmilk
teaspoongroundcinnamon
Pinchofcoarsesalt
teaspoonsorganicunrefinedcoconutoil
nectarines,pittedandsliced
tablespoonpuremaplesyrup,plusmoreforserving(optional)¼cupunsweetenedlargecoconutflakes,toasted
Combineoatsandshreddedcoconutwiththewaterinabowl.Coverandrefrigerateovernight.
Transferoatmixturetoamediumsaucepan.Addmilk,cinnamon,andsalt;bring
toaboil.Reduceheattolow,andsimmer,covered,untilcreamy,about12minutes.Removefromheat,stirtocombine,andcovertokeepwarm.
Heatoilinamediumskilletovermedium-high.Addnectarinesandsautéuntilgolden,stirringfrequently,1to2minutes.Stirinmaplesyrup.
Divideoatsbetween2bowls,andtopwithnectarinesandcoconutflakes.Servedrizzledwithadditionalsyrup,ifdesired.
VEGANDAIRY-FREE
PERSERVING453CALORIES,25GFAT(19GSATURATEDFAT),0MGCHOLESTEROL,
50GCARBOHYDRATES,8GPROTEIN,9GFIBER
frittatawithspringvegetables
frittatawithspringvegetablesAnItalianfrittataisagreat
make-ahead—andhealthful—brunchoption.Thisoneisfilledwithzucchini,
asparagus,andslicedjalapeño.Serveleftoverfrittata(it’sgoodcold,atroomtemperature,orrewarmedintheoven)
withsomeleafygreensforlunchoralightdinner.Serves4
tablespoonsextra-virginoliveoil
smallredonion,thinlysliced
jalapeñochile,thinlysliced(ribsandseedsremovedforlessheat,ifdesired)1zucchini,thinlysliced
bunchasparagus(4ounces),endstrimmed,tipscutinto2-inchpiecesandstalkscutinto¼-inchpiecesCoarsesalt
largeeggs
Heatbroiler.Inanovenproofskillet,heatoilovermedium.Addonionandjalapeño;cook,stirring,untiltender,about5minutes.Addzucchiniandasparagus;cookuntiltender,stirring,about7minutesmore.Seasonwithsalt.
Whiskeggsinabowl;seasonwithsalt.Pourintoskilletwithvegetables;cook,undisturbed,untilsidesjustbegintoset,2to3minutes.
Transferskillettooven;broiluntilfrittataisjustsetinthemiddleandlightlygoldenandpuffedontop,2to3minutes.Servewarmoratroomtemperature.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING225CALORIES,154GFAT(37GSATURATEDFAT),423MG
CHOLESTEROL,5GCARBOHYDRATES,14GPROTEIN,1GFIBER
steamedsalmonwithavocado
steamedsalmonwithavocado
Thisheart-healthymorningmealisanexcellentwaytofilluponomega-3sandleanprotein.Steamthesalmonthenightbeforeandbreakfastisreadyinasnap.Serves1
lemon,½slicedintothinrounds,½cutintowedgesforserving1skinlesswildsalmonfillet(about4ounces)
Flakyseasalt(suchasMaldon)andfreshlygroundpepper
ripebutfirmavocado,peeledandsliced
Rusticwhole-grainbread,toasted,forserving(optional)
Arrangelemonroundsonbottomofasteamerbasketorcolander.Seasonsalmonwithseasaltandpepper.Placesalmonontopoflemons.
Bringabout1inchwatertoasimmerinalargesaucepan.Placesteamerbasketinpan,cover,andsteamuntilfishiscookedthrough,about7minutes.
Arrangeavocadoandsalmononplates.Sprinklesalmonwithseasaltandpepper.Servewithlemonwedgesandtoast,ifdesired.
DAIRY-FREENUT-FREE
PERSERVING317CALORIES,21GFAT(3GSATURATEDFAT),62MGCHOLESTEROL,12
GCARBOHYDRATES,24GPROTEIN,6GFIBER
honey-caramelizedfigswithyogurt
honey-caramelizedfigswithyogurtThere’snothingquitelikethetasteoffreshfigs—luscious,sweet,
andslightlycrunchywithtinyseeds.They’reevenbetterwhencaramelized,whichtakesmereminutesonthestove.
Servethemwarmoveryourmorningyogurt(asdonehere)orsteel-cut
oatmeal,ortoppedwithfreshricottaforasnackordessert.Serves4
tablespoonhoney,plusmoreforserving(optional)
ouncesfreshfigs,halved
cupsplainGreekyogurt
Pinchofgroundcinnamon
cupchoppedshelledpistachios
Heathoneyinaskilletovermedium.Addfigs,cutsidesdown,andcookuntilcaramelized,about5minutes.Letcoolslightly.
Serveoveryogurt,toppedwithcinnamonandpistachios.Drizzlewithadditionalhoney,ifdesired.
GLUTEN-FREE
PERSERVING173CALORIES,6GFAT(2GSATURATEDFAT),8MGCHOLESTEROL,22G
CARBOHYDRATES,12GPROTEIN,2GFIBER
crostiniwithfreshricotta,cherries,andlemonzest
crostiniwithfreshricotta,cherries,andlemonzestHere’sanovelandtasty
toppingfortoast,insteadofjamandbutter:freshricottaandchopped
cherries—amongthebestsourcesofantioxidants.Thecherriesare
maceratedwithabitofbrownsugarforaddedsweetnessandtoextractjuices,
butyoucouldomitthisstep.Serves4
ouncessweetcherries,pittedandchopped(1¼cups)
tablespoonpackedlight-brownsugar
slicesrusticbread
tablespoonsextra-virginoliveoil
cupfreshricotta
Gratedzestof1lemon,plusmoreforgarnish(peeledinlongstrips)
Preheatovento375°F.Combinecherriesandbrownsugarinabowl;letmacerate10minutes.
Meanwhile,brushbreadwitholiveoil,andtoastuntilgolden,5to7minutes.Mixtogetherricottaandlemonzestinabowl.
Dividingevenly,spreadricottaonbreadandtopwithcherries.Garnishwithzestandserveimmediately.
NUT-FREE
PERSERVING261CALORIES,12GFAT(4GSATURATEDFAT),16MGCHOLESTEROL,31
GCARBOHYDRATES,8GPROTEIN,3GFIBER
tofuscramblewithcotijacheeseandtortillas
tofuscramblewithcotijacheeseandtortillasYoucanstillenjoyyourfavorite
Mexican-stylebreakfastsonacleandiet.Justtweakthemslightlytoinclude
healthieringredients.Inthisversion,tofuandblackbeansaresautéedwithgarlic,
chile,andspices,thenservedovertoastedcorntortillas.Usingastrong-flavoredcheeselikecotijameansyou
needonlyasmallamount.Serves4
tablespoonextra-virginoliveoil
garlicclove,minced
serranochile,minced(ribsandseedsremoved,ifdesired)
scallions,whitesandgreensseparated,thinlysliced
teaspoongroundcumin
teaspoondriedoregano
teaspoongroundturmeric
ouncessofttofu,drainedandcrumbledintolargepieces
cupcookedblackbeans,drainedandrinsed
Coarsesalt
corntortillas(6-inchsize)
avocado,halved,pitted,peeled,andsliced
cupcotijacheese,crumbled(2ounces)
Heatoilinaskilletovermedium.Addgarlic,serrano,andscallionwhites;cook
untiltender,stirringfrequently,about2minutes.Addcumin,oregano,andturmeric;cook,stirring,1minute.Stirintofuandbeans;cook,stirring,untilheatedthrough,about4minutes.Seasonwithsalt,andsprinklewithscalliongreens.Removefromheat.
Meanwhile,toasttortillasoveragasburner,turningwithtongs,untillightlycharred,about1minute(orcharunderthebroiler).
Servetortillasfilledwithtofuscramble,avocado,andcotija,dividingevenly.
NUT-FREEGLUTEN-FREE
PERSERVING357CALORIES,16GFAT(3GSATURATEDFAT),5MGCHOLESTEROL,42
GCARBOHYDRATES,15GPROTEIN,11GFIBER
fruitandalmondalpinemuesli
fruitandalmondalpinemuesliThisnourishing,no-cookbreakfastcereal
featuresaneattrickfromtheSwiss:Theoatsaremixedwithyogurtandmilk,
thenrefrigeratedforseveralhours,sothegrainssoakuptheliquidandsoften.
Itisalsopackedwithnutsandfruit—somechoppedandmixedin,therestservedontop.Useamixofwhatever
fruitisinseason.Serves8
cupplainyogurt(notGreek)
cupmilk
teaspoonpurevanillaextract
Pinchofcoarsesalt
cupsold-fashionedrolledoats(notquick-cooking)
cupplus1tablespoonhoney
cupfreshorangejuice(from2oranges)
GrannySmithapples,peeled
cupchoppedalmonds
cupsfinelychoppedseasonalfruits(suchasplums,strawberries,andpeaches)Seasonalfruits(suchasslicedoranges,strawberriesandplums,andwholeorslicedraspberriesandblackberries),forserving
Whisktogetheryogurt,milk,vanilla,andsaltinabowluntilsmooth.Stirinoats.Coverandrefrigerateatleast3hoursanduptoovernight.
Stirtogether¼cuphoneyandtheorangejuiceinabowl.Grateapplesonthelargeholesofaboxgrater.Stirapplesandalmondsintojuicemixture.Stirapplemixtureintosoakedoatsuntilwellcombined.Gentlymixinchoppedfruit.Refrigerate30minutes.
Toserve,topmuesliwithmorefruit,anddrizzlewithremainingtablespoonhoney.
PERSERVING244CALORIES,9GFAT(1GSATURATEDFAT),4MGCHOLESTEROL,37G
CARBOHYDRATES,7GPROTEIN,4GFIBER
banana-applebuckwheatmuffins
banana-applebuckwheatmuffins
Manygluten-freemuffinscallforacombinationofflours,butthesesimplifytheprocessbyusingjustonetype—protein-richbuckwheatflour.Honeyaddssweetness;mashedbananaanddicedapplekeepthemmoist.Storemuffinsinthefreezer,wrappedtightly,uptothreemonths.Makes12
cupbuckwheatflour
teaspoonsbakingpowder
teaspoongroundcinnamon
teaspooncoarsesalt
largeeggs
ripebanana,mashed
cuphoney
cupsfinelychopped(peeledandcored)sweetapple,suchasHoneycrisp(1apple)½cupchoppedwalnuts
Preheatovento350°F.Lineastandardmuffintinwithpaperliners.
Whisktogetherflour,bakingpowder,cinnamon,andsalt.Inanotherbowl,whisktogethereggs,banana,andhoney.Mixbananamixtureintoflourmixture,thenfoldinappleandwalnuts(batterwillbethin).
Dividebatteramonglinedcups,fillingtotop.Bakeuntilatoothpickinsertedincentercomesoutclean,about30minutes.Transfermuffinstoawireracktocool.Storeinanairtightcontaineratroomtemperatureupto2days.
DAIRY-FREEGLUTEN-FREE
PERSERVING(1MUFFIN)196CALORIES,8GFAT(1GSATURATEDFAT),106MG
CHOLESTEROL,30GCARBOHYDRATES,6GPROTEIN,2GFIBER
sardinesandcreamcheeseonrye
sardinesandcreamcheeseonryeRyetoasttoppedwith
sardinesprovidesasimilarsavorykickasbagelsandlox,inamuchmorenutritious
package.Thelittlecold-waterfishareloadedwithomega-3s,protein,and
calcium,whilewhole-grainryebreadhasmorefiberthanwheat.Neufchâtelis
naturallylowerinfatthanregularcreamcheese,withoutanyofthefillersof
reduced-fatversions.Serves4
cupNeufchâtelorcreamcheese(2ounces)
slicesryebread,toasted
tin(4.4ounces)olive-oil-packedsardines,drained
smallredonion,thinlysliced
tablespoonschoppedfreshdill
Coarsesaltandfreshlygroundpepper
Spread1tablespoonNeufchâteloneachbreadslice.Topwithsardines,redonion,anddill,dividingevenly.Seasonwithsaltandpepper,andserve.
NUT-FREE
PERSERVING190CALORIES,8GFAT(3GSATURATEDFAT),55MGCHOLESTEROL,17
GCARBOHYDRATES,12GPROTEIN,2GFIBER
TOP:milletwithpineapple,coconut,andflaxseed;LEFT:blackquinoawithavocado,almonds,andhoney;BOTTOM:barleywithapricots,hazelnuts,chocolate,andhoney
milletwithpineapple,coconut,andflaxseedWhenitcomestobreakfastporridges,there’saworldof
differentgrainstoexplore.Millet,forone,isbothgluten-freeandanexcellentsourceofmagnesium,importantforhearthealth.Here,itservesasthe
whole-grainbaseforatropicalmixofpineappleandtoastedcoconut.Serves4
cupswater
Pinchofcoarsesalt
cupmillet
cupunsweetenedalmondmilkorcoconutmilk½cupchoppedfreshpineapple
cuplarge-flakeunsweetenedcoconut,toasted
tablespoonplus1teaspoonwholeflaxseed
cuppuremaplesyrup
Bringthewaterandsalttoaboilinamediumsaucepan.Whiskinmillet.Returntoaboil.Reduceheattolow,andsimmer,covered,untilwaterhasbeenabsorbedandmilletistenderbutstillchewy,30to35minutes.Removefromheat;letstand5minutes,thenfluffwithafork.Servetoppedwithmilk,pineapple,coconut,flaxseed,andmaplesyrup.
VEGANDAIRY-FREEGLUTEN-FREE
PERSERVING316CALORIES,7GFAT(4GSATURATEDFAT),0MGCHOLESTEROL,56G
CARBOHYDRATES,7GPROTEIN,6GFIBER
blackquinoawithavocado,almonds,andhoneyBlackquinoa(likeredquinoa)hasafirmer,crunchiertextureandamore
pronouncedflavorthanthewhitevariety,butyoucanuseanykindofquinoainthisrecipe.Toppedwith
avocado,almonds,andhoney,thisisatrulyhabit-formingbreakfast.Serves6
cupswater
Pinchofcoarsesalt
cupblack(orred)quinoa,rinsedanddrained
cupsunsweetenedalmondmilk
avocado,halved,pitted,peeled,andsliced
cupplus2tablespoonsslicedalmonds,toasted
cupplus2tablespoonshoney
Bringthewaterandsalttoaboilinamediumsaucepan.Whiskinquinoa.Returntoaboil.Reduceheattolow,andsimmer,covered,untilwaterhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Removefromheat;letstand5minutes,thenfluffwithafork.Servetoppedwithmilk,avocado,almonds,andhoney,dividingevenly.
DAIRY-FREEGLUTEN-FREE
PERSERVING269CALORIES,16GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,43
GCARBOHYDRATES,6GPROTEIN,5GFIBER
barleywithapricots,hazelnuts,chocolate,andhoneyHavingalittledarkchocolate
atbreakfastwilladdadoseofantioxidants,nottomentionatouchofindulgence,toyourmorning.Besuretousechocolatewithatleast70percent
cacao.Serves4
cupswater
Pinchofcoarsesalt
cuppearlbarley
cupbuttermilk
cupchoppeddriedapricots
cupblanchedandchoppedhazelnuts¼cupchoppeddarkchocolate(atleast70percentcacao)
cuphoney
Bringthewaterandsalttoaboilinamediumsaucepan.Whiskinbarley.Returntoaboil.Reduceheattolow,andsimmer,covered,untilwaterhasbeenabsorbedandbarleyistenderbutstillchewy,about1hour.Removefromheat;letstand5minutes,thenfluffwithafork.Servetoppedwithbuttermilk,apricots,hazelnuts,chocolate,andhoney.
PERSERVING387CALORIES,9GFAT(2GSATURATEDFAT),2MGCHOLESTEROL,73G
CARBOHYDRATES,9GPROTEIN,10GFIBER
poachedeggswithroastedtomatoes
poachedeggswithroastedtomatoes
Roastingcoaxesflavorfromevenout-of-seasontomatoes;youcanalsotrythemtossedwithpastaoraddedtosalads.Here,theymaketheperfectaccompanimenttopoachedeggsinopen-facedbreakfastsandwiches.Serves2
pintcherrytomatoes(10ounces)
tablespoonextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
tablespoonfreshthymeleaves,plusmoreforgarnish
largeeggs
whole-wheatEnglishmuffin,splitandtoasted
Preheatovento425°F.Placetomatoesinabakingdish.Drizzlewithoil,andseasonwithsaltandpepper.Addthymeandtosstocombine.Spreadinasinglelayer,androastuntiltomatoesbegintoburst,about20minutes.Transfertomatoesandanyjuicestoabowl,andletcoolslightly.
Bring3inchesofwatertoasimmerinaskillet.Crackoneeggatatimeintoateacuporsmallbowl,andgentlyslideintowater.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Usingaslottedspoon,transfereacheggtoanEnglishmuffinhalf.Seasonwithsaltandpepper.
Topwithroastedtomatoes,dividingevenly.Garnishwiththyme.Serveimmediately.
DAIRY-FREENUT-FREE
PERSERVING230CALORIES,13GFAT(3GSATURATEDFAT),212MGCHOLESTEROL,
20GCARBOHYDRATES,10GPROTEIN,4GFIBER
mixed-grainandalmondgranola
mixed-grainandalmondgranolaBakeabatchofthiswhole-graincerealatthebeginningof
theweekforinstantbreakfasts(andportablesnacking).Rolledbarleyand
speltflakes,suchasthosebyBob’sRedMill,areavailableathealthfoodstores
andmanysupermarkets,aswellasonline.Youcanalsomakethisrecipeusingonlyrolledoats(3cupstotal).Here,thegranolamakesacrunchy
toppingforyogurt,alongwithblueberries(oranyfreshfruit).Serves10
cuprolledbarleyflakes
cuprolledspeltflakes
cupold-fashionedrolledoats(notquick-cooking)
cupslicedalmonds
cuppuremaplesyrup
tablespoonslight-brownsugar
cupextra-virginoliveoil
teaspoonpurevanillaextract
teaspooncoarsesalt
Preheatovento325°F.Tosstocombineallingredientsinabowl,thenspreadina
singlelayeronarimmedbakingsheet.Bake,stirringhalfwaythrough,untilgoldenbrown,about30minutes.Letcoolcompletely.Storegranolainanairtightcontaineratroomtemperatureupto3weeks.
PERSERVING193CALORIES,7GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,29G
CARBOHYDRATES,6GPROTEIN,4GFIBER
breakfastvegetable-misosoupwithchickpeas
breakfastvegetable-misosoupwithchickpeas
Rethinkyourideaofbreakfasttoincludesavorydisheslikethisnourishingsoup.You’llgetaheadstartonmeetingyourdailyquotientofvegetables—pluslegumestoboot.Whitemisoaddsabitofextraproteinaswellasflavor.Serves4
tablespoonsextra-virginoliveoil
yellowonion,chopped
celerystalks,diced
carrots,diced
garliccloves,minced
cupchoppedbroccoliflorets
cupcookedchickpeas,drainedandrinsed
cupswater
tablespoonsshiro(white)miso
Coarsesalt
Heatoilinamediumsaucepanovermedium.Addonion,celery,carrots,andgarlic;cookuntiltender,stirringoccasionally,6to8minutes.Stirinbroccoliandchickpeas;cook,stirring,2minutes.
Addthewater,andbringtoaboil.Reduceheattolow,andsimmer,covered,usuallycovered;shoulditbe?Iaddeduntilvegetablesaretender,about10minutes.Removefromheat.Remove2tablespoonsliquid;dissolvemisoinliquid,thenstirintosoup.Seasonwithsaltandserveimmediately.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING180CALORIES,8GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,23G
CARBOHYDRATES,6GPROTEIN,6GFIBER
cardamomquinoaporridgewithpear
cardamomquinoaporridgewithpear
Cardamom,longusedforitsmedicinalpropertiesinEasterncultures,hasbeenshowntoimproveenergy—makingitaninvigoratingadditiontoyourmorningmeal.Forbestresults,buywholecardamompodsandgrindthemasneeded.Serves2
cupquinoa,rinsedanddrained
cupsunsweetenedalmondmilk
cupwater
teaspoonpurevanillaextract
teaspoongroundcardamom
Pinchofcoarsesalt
pear,coredandchopped
cupslicedalmonds,toasted
Inamediumsaucepan,bringquinoa,¾cupmilk,thewater,vanilla,cardamom,andsalttoaboil.Reduceheattolow,andsimmer,covered,untilliquidhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Removefromheat;letstand5minutes,thenfluffwithafork.Servetoppedwithremainingcupmilk,thepear,andalmonds.
VEGANDAIRY-FREEGLUTEN-FREE
PERSERVING334CALORIES,11GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,52G
CARBOHYDRATES,9GPROTEIN,8GFIBER
mushroomandmicrogreenomelet
mushroomandmicrogreenomelet
Unlikesprouts,whicharegerminatedinwaterforjustforty-eighthours,microgreensaregrowninsoilandsunlightforatleastsevendays.Thenutrientsinthesevitamin-and-mineral-packedseedlingsaremoreconcentratedthaninafull-grownplant.Lookforthematfarmers’marketsandnatural-foodstores.Peashootsorbabylettuces(tatsoiorspinach)makefinesubstitutes.Serves1
tablespoonoliveoil
cupthinlyslicedbuttonmushrooms
Coarsesaltandfreshlygroundpepper
cupmicrogreens
largeeggs
Heat1½teaspoonsoilinasmallnonstickskilletovermedium-high.Addmushroomsandcook,undisturbed,untiltheybegintoreleasetheirliquid,about2minutes;seasonwithsaltandpepper.Cookuntilgoldenbrown,stirringoccasionally,about2minutesmore.Transfermushroomstoabowl,andstirinmicrogreens.
Whiskeggsinanotherbowl;seasonwithsaltandpepper.Wipeskilletcleanwithpapertowels.Heatremaining1½teaspoonsoilovermedium.Poureggsintoskillet;cook,undisturbed,untiledgesaresetslightly.Withaheatproofflexiblespatula,pusheggsfromedgetowardcenter,tiltingpantoletuncookedeggsrununderneath,untilomeletisjustset,1to2minutes.Placemushroomfillingononesideofomelet.Usingspatula,gentlyfoldothersideofomeletoverfilling.Serveimmediately.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING355CALORIES,29GFAT(7GSATURATEDFAT),635MGCHOLESTEROL,
4GCARBOHYDRATES,21GPROTEIN,1GFIBER
roastedvegetableswithquinoa
roastedvegetableswithquinoa
Makethisdishwhenbutternutsquashandbrusselssproutsareinabundance.Thetahiniandmixed-herbsauceisdeliciousandversatile:Anyextraisgreatonsaladsorasadipforrawvegetables.Serves2
butternutsquash,peeledanddiced
brusselssprouts,trimmedandhalved
cupmeltedcoconutoilorextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
teaspoonsmokedpaprika(pimenton)
cupplus2tablespoonswater
cupquinoa,rinsedanddrained
garlicclove
tablespoonstahini
tablespoonsapplecidervinegar
cupsnippedfreshchives
cupchoppedfreshflat-leafparsleyleaves
cupchoppedfreshcilantroleaves
cupsbabyspinach
Preheatovento425°F.Onarimmedbakingsheet,tosssquashandbrusselssproutswith2tablespoonsoil;seasonwithsaltandthepaprika.Roastvegetables,tossinghalfwaythrough,untilgoldenandtender,25to30minutes.
Meanwhile,bring¾cupwater,thequinoa,andapinchofsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilliquidhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Transfertoabowl;fluffwithafork.
Pulsegarlic,tahini,vinegar,remaining2tablespoonsoil,remaining2tablespoonswater,thechives,parsley,andcilantroinafoodprocessoruntilsmooth.Seasonwithsaltandpepper.(Vegetablesandsaucecanberefrigerated,inseparateairtightcontainers,upto3days.)
Inabowl,tossroastedvegetableswithquinoaand2tablespoonssauce.Tosseachservingwithspinach,andseasonwithsaltandpepper.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING722CALORIES,39GFAT(5GSATURATEDFAT),0MGCHOLESTEROL,92
GCARBOHYDRATES,17GPROTEIN,20GFIBER
fennel,sunchoke,andgreenapplesalad
fennel,sunchoke,andgreenapplesalad
AlthoughalsoknownasJerusalemartichoke,thesunchokeisnotatypeofartichokeatall,butratherthetuberousrootofaspeciesofsunflower.Rawsunchokehasamellow,earthyflavorandacrisptexturesimilartojicama.Welikeitslicedthinandtossedwithapple,fennel,andcelery(allA-listantioxidants)andalemonyvinaigrette.Serves6
bulbfennel,trimmedandthinlysliced,frondsreservedforgarnish
largecelerystalks,thinlysliced,¼cupinnerleaveschopped
largesunchoke,peeledandthinlysliced
largeGrannySmithapple,peeled,cored,andthinlysliced
tablespoonsplus1teaspoonfreshlemonjuice
tablespoonsplus1teaspoonDijonmustard
garlicclove,minced
teaspoonshoney
cupplus2tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
cupwalnuts,toastedandcoarselychopped
Placefennel,celery,sunchoke,andappleinabowlofcoldwater.Stirin1tablespoonlemonjuiceandrefrigerate(tocrispthemandpreventdiscoloration).
Inanotherbowl,whisktogetherremaining2tablespoonsplus1teaspoonlemonjuice,themustard,garlic,andhoney.Whiskinoiluntilemulsified,andseasonwithsaltandpepper.
Drainchilledcelerymixture,anddryinasaladspinnerorblotwithapapertowel;transfertoaservingbowl.Addceleryleavesandwalnuts.Tosswithdressing,andgarnishwithfennelfronds.
DAIRY-FREEGLUTEN-FREE
PERSERVING247CALORIES,19GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,17G
CARBOHYDRATES,3GPROTEIN,3GFIBER
watercressandpotatosoup
watercressandpotatosoup
WatercressisoneofthebestsourcesofantioxidantvitaminsAandC,makingitanutritionalsuperstar—andanexcellentreasontopreparethissuper-simplecurativetonic(whichhappenstobedeliciouspureed,too).Itisjustrightforadetoxifyingroutine,oranytimeyouwanttopurifyyourdietevenalittle.Serves2
tablespoonplus1teaspoonoliveoil
garliccloves,thinlysliced
largewhitepotato,peeledandcutinto½-inchcubes
Coarsesaltandfreshlygroundpepper
cupschickenstock,preferablyhomemade
cupswater
buncheswatercress,trimmedandcoarselychopped
Lemonwedges,forserving
Heatoilinamediumsaucepanovermedium-high.Addgarlicandcookuntilsizzlingandfragrant,about1minute.Stirinpotatoand½teaspoonsalt;cook1minute.
Addstockandthewater,andbringtoaboil.Reducetoasimmer,andcookuntilpotatoesaretender,about5minutes.Stirinwatercress,andsimmeruntiljustwilted,about1minute.Seasonwithsaltandpepper.Squeezewithlemonbeforeserving.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING101CALORIES,4GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,13G
CARBOHYDRATES,5GPROTEIN,1GFIBER
farro,peashoot,andgoatcheesesalad
farro,peashoot,andgoatcheesesalad
Keepthissimplesaladinmindthroughoutspringandearlysummerwhenfreshpeasandtheirshootscanbefoundatfarmers’markets—that’swhenthey’reattheirsweetestandmosttender.Therestoftheyearyoucansubstitutefrozenpeasforfreshandspinachorwatercressfortheshoots.Serves6
cupfarro
Coarsesaltandfreshlygroundpepper
cupfreshshelledpeas(from1poundpeasinpods)
ouncespeashoots,tornintobite-sizepieces
cupsmallfreshmintleaves
cupalmonds,toastedandchopped
teaspoonfinelygratedlemonzest
tablespoonplus1teaspoonfreshlemonjuice
tablespoonextra-virginoliveoil
cupfreshgoatcheese,crumbled(1ounce)
Placefarroinamediumsaucepan,andcoverwith4inchesofwater;addapinchofsalt.Bringtoaboil;reduceheatandsimmeruntiltender,30to35minutes.Drainandtransfertoabowl;letcoolcompletely.
Meanwhile,cookpeasinasmallsaucepanofsaltedboilingwateruntiltender,about2minutes.Drainandrunundercoldwatertostopthecooking.
Addpeas,peashoots,mint,almonds,andlemonzesttofarro.Tosswithlemonjuiceandoil.Seasonwithsaltandpepper.Servetoppedwithgoatcheese.
PERSERVING202CALORIES,8GFAT(2GSATURATEDFAT),4MGCHOLESTEROL,26
GCARBOHYDRATES,8GPROTEIN,6GFIBER
LEFT:cucumberandyogurtsoup;RIGHT:beetandbuttermilksoup
cucumberandyogurtsoup
Freshhorseradish,availableinspringandearlyfall,makesallthedifferenceinthisfive-ingredientsoup.Lookforsmall,hardrootswithnosignsofsprouting,andgrateitwitharasp-stylegrater,asyouwouldfreshginger.Serves2
Cut2smallseedlesscucumbersintolargechunks.Pureehalfthecucumberwith1½cupsplainyogurt,finelygratedzestof2lemons,and2tablespoonsfinelygratedpeeledfreshhorseradishinablenderuntiljustsmooth.Addremainingcucumber,andpulsejustuntilchunky.Seasonwithfreshlygroundpepper.Refrigerateuntilcold,about1hour.Stirsoupwell,andgarnishwithmoregratedlemonzestandthinlyslicedcucumber,ifdesired.
NUT-FREEGLUTEN-FREE
PERSERVING304CALORIES,5GFAT(1GSATURATEDFAT),108MGCHOLESTEROL,48
GCARBOHYDRATES,18GPROTEIN,11GFIBER
beetandbuttermilksoup
Thisno-cooksoup(aneasytakeonborscht)ischock-fullofhealth-boostingproperties:Redbeetsfightinflammationandsupportdetoxification;buttermilkcontainsprobiotics,whichhelpmaintainahealthydigestivetract.Serves4
Puree1poundbeets,peeledandchopped;4scallions,trimmedandchopped;and3cupsbuttermilkinablenderuntilsmooth.Seasonwithcoarsesalt.Refrigerateuntilcold,about1hour.Stirwell.Servesoupswirledwithmorebuttermilk,ifdesired.
NUT-FREEGLUTEN-FREE
PERSERVING127CALORIES,2GFAT(1GSATURATEDFAT),7MGCHOLESTEROL,21G
CARBOHYDRATES,8GPROTEIN,4GFIBER
swisschardsaladwithpoachedegg
swisschardsaladwithpoachedegg
SwisschardreplacesromainelettuceinthisriffonCaesarsalad,whichfeaturesagarlic-anchovyvinaigrette.EachservingistoppedwithapoachedeggandasmallamountofParmigiano-Reggiano,formaximumeffect.Serves4
garlicclove,minced
anchovies,minced
teaspoonDijonmustard
tablespoonswhite-winevinegar
tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
largeeggs
cupsthinlyslicedSwisschard
tablespoonsgratedParmigiano-Reggianocheese(½ounce)
Combinegarlic,anchovies,mustard,andvinegarinabowl.Addoilinaslow,steadystream,whiskinguntilemulsified.Seasonwithsaltandpepper.
Bring3inchesofwatertoasimmerinaskillet.Crackoneeggatatimeintoateacuporsmallbowlandgentlyslideintowater.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Removeeggsfromwaterusingaslottedspoon.Seasonwithsaltandpepper.
Tosschardwithvinaigrette,anddivideamongplates.Topeachwithapoachedeggandcheese.Serveimmediately.
NUT-FREEGLUTEN-FREE
PERSERVING198CALORIES,17GFAT(4GSATURATEDFAT),217MGCHOLESTEROL,3
GCARBOHYDRATES,9GPROTEIN,1GFIBER
bakedsweetpotatowithgreens
bakedsweetpotatowithgreens
Lowincaloriesandhighinfiber,sweetpotatoesoffertremendousnutritionalvalue.Here,they’retoppedwithsautéedSwisschardandslicedavocado,thoughyoucantryothervegetabletoppings,dependingonwhat’sinseason.Serves2
sweetpotatoes,scrubbedandprickedalloverwithafork
tablespoonextra-virginoliveoil
smallonion,thinlysliced
bunchSwisschard,toughstemstrimmedandleaveschopped
Coarsesalt
avocado,halved,pitted,peeled,andsliced
Cayennepepper
Lemonwedges,forserving
Preheatovento400°F.Bakesweetpotatoesonabakingsheetuntiltender,about45minutes.
Meanwhile,heatoilinalargeskilletovermedium.Addonionandcookuntiltender,stirringoccasionally,about6minutes.Addchardandcook,stirring,untilbrightgreenandwilted,about5minutes.Seasonwithsalt.
Splitpotatoesandtopeachwiththegreensandslicedavocado.Seasonwithcayenneandsalt.Squeezewithlemonbeforeserving.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING363CALORIES,21GFAT(3GSATURATEDFAT),0MGCHOLESTEROL,43
GCARBOHYDRATES,7GPROTEIN,13GFIBER
quinoasaladwithzucchini,mint,andpistachios
quinoasaladwithzucchini,mint,andpistachios
What’snottoloveaboutthislight,bright,refreshingsalad?Tomakeit,cookedquinoaistossedwithsautéedzucchini,roastedpistachios,freshmint—andagoodamountoflemonzestandjuice.Packitupforapicnicorlunchonthego.Serves4
cupswater
cupquinoa,rinsedanddrained
Coarsesaltandfreshlygroundpepper
tablespoonsextra-virginoliveoil
zucchini,thinlysliced
garlicclove,thinlysliced
scallions,thinlysliced
cuproastedsaltedpistachios,chopped
Gratedzestandjuiceof1lemon
cuppackedfreshmintleaves,chopped,plusmoreforgarnish
Bringthewater,quinoa,andsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilliquidhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Transfertoalargebowl;thenfluffwithaforkandletcool.
Heatoilinalargeskilletovermedium-high.Addzucchini;cook,stirringoccasionally,untiltenderandgolden,about7minutes.Addgarlic;cookuntilfragrant(donotletbrown),about30seconds.Seasonwithsaltandpepper,andaddtoquinoa.
Stirinscallions,pistachios,lemonzestandjuice,andmint.Seasonwithsaltandpepperandserve.
VEGANDAIRY-FREEGLUTEN-FREE
PERSERVING286CALORIES,13GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,36
GCARBOHYDRATES,8GPROTEIN,5GFIBER
dashi-poachedsweetpotatoesandgreens
dashi-poachedsweetpotatoesandgreens
Kombu—adeeplyflavoreddriedseaweed—anddriedmushroomsaresimmeredinwatertodeveloptherichbrothcalleddashi,hereenrichedwithmiso.Apoachedeggtopseachservingofsoup.Serves4
(3-by-12-inch)kombusheet,brokeninhalf
driedshiitakemushrooms
quartswater
tablespoonsshiro(white)misopaste
largesweetpotato,peeled,halved,andcutinto1-inchpieces
Coarsesaltandfreshlygroundpepper
cupslightlypackedtendergreens,suchasbabybokchoy,tatsoi,orspinach
ouncessilkentofu,drainedandcutinto1-inchpieces
largeeggs
Bringkombu,mushrooms,andthewatertoaboilinalargeDutchovenorstockpot.Reduceheatandsimmerfor20minutes.Discardkombu.Transfermushroomstoacuttingboardwithaslottedspoon;letcoolslightly,thinlyslice,andreturntopot.
Whiskinmiso.Addsweetpotato,andcookatasteadysimmer(donotletboil)untilfork-tender,about15minutes.Seasonwithsalt.Removefromheat,andstiringreens.Gentlyaddtofu,tryingnottobreakpieces.
Bring3inchesofwatertoasimmerinaskillet.Crackoneeggatatimeintoateacuporsmallbowl,andgentlyslideintowater.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Removeeggsfromwaterusingaslottedspoon.Seasonwithsaltandpepper.
Topsoupwithapoachedeggandserveimmediately.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING180CALORIES,7GFAT(2GSATURATEDFAT),212MGCHOLESTEROL,19
GCARBOHYDRATES,11GPROTEIN,4GFIBER
squashsaladwithtomatoes,zucchiniblossoms,andricotta
squashsaladwithtomatoes,zucchiniblossoms,andricotta
Thispeak-of-summersaladdependsonfindingtheripest,freshestingredients.Lookforsquashblossomsatafarmers’marketorspecialty-foodstore,orsimplyreplacethemwithaleafygreensuchasspinach.Bruisingthethymehelpsreleaseitsaromaticoils.Serves2
generoushandfulthymesprigs
cupextra-virginoliveoil
teaspoonfinelygratedlemonzest,plus2teaspoonsfreshlemonjuice
babyzucchini,thinlyshavedlengthwiseonamandoline
babypattypansquashes(amixtureofyellowandgreen),thinlyshavedonamandoline
ouncesmixedteardroporhalvedcherrysmalltomatoes(1cup)
zucchiniblossoms,halvedorquarterediflarge
cupfreshbasilleaves,torniflarge,plusmoreforgarnish
Pinchofred-pepperflakes
teaspooncoarsesalt
Freshlygroundblackpepper
ouncesfreshricotta
Onacuttingboard,bruisethymewiththedulledgeofaknife.Heatthymeandoilinasmallsaucepanovermediumuntilsmallbubblesappear.Turnoffheatandsteep,covered,20minutes.Discardsprigs,leavingloosethymeleavesinoil.Whisktogetherlemonzestandjuiceand2tablespoonsthymeoil(reserveremainingoilforanotheruse;itcanberefrigeratedupto2weeks).
Combinehalfthedressingwiththezucchini,pattypansquashes,tomatoes,zucchiniblossoms,basil,red-pepperflakes,andsalt.Seasonwithblackpepperandtoss.Dividehalfthesaladbetween2plates,anddotwithhalfthericotta.Topwith
remainingsaladandremainingricotta.Drizzlewithremainingdressing,garnishwithbasil,andserve.
NUT-FREEGLUTEN-FREE
PERSERVING216CALORIES,60GFAT(10GSATURATEDFAT),13MGCHOLESTEROL,
27GCARBOHYDRATES,14GPROTEIN,8GFIBER
broccoliandbrownricesaladwithpumpkinseeds
broccoliandbrownricesaladwithpumpkinseeds
It’seasytoincorporatemoreseeds—andtheirproteinandhealthyfats—intomeals,beyondsimplyasagarnishforsoupsandsalads.Here,pumpkinseedsareroastedwithbroccoli,thenservedoverbrownrice;alittlegratedPecorinogoesalongwayasagarnish.Serves4
cupswater
cupshort-grainbrownrice
Coarsesaltandfreshlygroundpepper
headbroccoli(2pounds),trimmedandcutinto½-inch-thickpieces
cuprawhulledpumpkinseeds(pepitas)
tablespoonsoliveoil
tablespoonsfinelygratedPecorinoRomanocheese
Lemonwedges,forserving
Bringthewater,rice,andsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.
Meanwhile,preheatovento425°F.On2rimmedbakingsheets,drizzlebroccoliandpumpkinseedswithoil.Seasonwithsaltandpepper.Tosstocombine,thenspreadinasinglelayer.Roast,rotatingsheetshalfwaythrough,untilbroccoliisgoldenandjusttender,about20minutes.Letcoolslightly.
SprinklebroccoliwithPecorino,andserveoverrice,withlemonwedges.
NUT-FREEGLUTEN-FREE
PERSERVING514CALORIES,20GFAT(3GSATURATEDFAT),2MGCHOLESTEROL,71G
CARBOHYDRATES,16GPROTEIN,9GFIBER
barleywithbrusselssprouts,spinach,andedamame
barleywithbrusselssprouts,spinach,andedamame
Unlikepearlbarley,themostcommonformofthegrain,thehulledvariety(alsocalledbarleygroats)hasonlytheoutermosthullremoved,makingitnutritionallysuperiorandslightlychewier.Ittakesonlyabitlongertocook.Barley,brusselssprouts,ginger,edamame,andcashewsmakethiscomplexdishanutritionalpowerhouse.Serves2
cupswater
cuphulledbarley(orbarleygroats)
Coarsesalt
cupfrozenshellededamame,thawed
tablespoonscoconutoilorextra-virginoliveoil
tablespoonmincedpeeledfreshginger
garlicclove,minced
poundsmallbrusselssprouts(about10),trimmedandthinlysliced
bunchspinach(about1pound),stemsremoved
cupcashews,coarselychopped
Red-pepperflakes
Bringthewater,barley,andapinchofsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilgrainsarejusttender,about40minutes.Addtheedamame,stir,andcover;continuecookinguntilbarleyistenderandedamameisbrightgreen,about5minutesmore.Removefromheat,andletstand10minutes.Fluffbarleywithafork.
Heat1tablespoonoilinalargeskilletovermedium.Addgingerandgarlic;cook,stirring,untilfragrant,about1minute.Addbrusselssproutsandcook,stirring,untilbrightgreenandtender,about2minutes.
Makeroomincenterofpan,andaddremainingtablespoonoil,spinach,and
cashews;cook,stirring,untilspinachhaswilted,about2minutes.Stirinbarleyandedamame.Seasonwithsaltandred-pepperflakesandserve.
VEGANDAIRY-FREE
PERSERVING683CALORIES,36GFAT(6GSATURATEDFAT),0MGCHOLESTEROL,70
GCARBOHYDRATES,31GPROTEIN,22GFIBER
buckwheatnoodles,bokchoy,andsweetpotatoesinmiso-limebroth
buckwheatnoodles,bokchoy,andsweetpotatoesinmiso-limebroth
Awell-stockedpantrymakesthisultra-healthysoupcometogetherquickly—allyouneedtoshopforareshiitakesandbokchoy.It’sworthkeepingmisoonhandforotherAsian-inspiredmeals;thisrecipecallsforshiro(white)miso,whichissweeterandmilderthanothertypesofmiso,thoughthosecanbeusedinitsplace.Serves4
tablespoonsextra-virginoliveoil
tablespoongratedpeeledfreshginger
scallions,whitesandgreensseparatedandthinlysliced
garliccloves,minced
ouncesshiitakemushrooms,stemmedandthinlysliced
sweetpotato,peeledandcutinto½-inchcubes
cupswater
ouncessobanoodles
Coarsesalt
headsbabybokchoy,slicedinto½-inch-thickpieces
cupshiro(white)miso
tablespoonfreshlimejuice,pluslimewedgesforserving
Heatoilinalargesaucepanovermedium.Addginger,scallionwhites,andgarlic;cook,stirring,untilfragrant,about2minutes.Addshiitakesandcook,stirringoccasionally,untiltender,about2minutes.Addsweetpotato,andtosstocoat.Addthewater,andbringtoaboil.Reduceheatandsimmeruntilsweetpotatoesaretender,6to8minutes.
Meanwhile,cooksobainalargepotofsaltedboilingwateruntilaldente,accordingtopackagedirections.Drainandrinseundercoldwater.
Addbokchoytosweet-potatomixture,andcookuntilleavesarejustwiltedandstemsarecrisp-tender,about2minutes.Stirincookednoodles.Removefromheat.
Remove1cuphotbroth,andwhiskwithmisountilsmooth,thenstirintosoup.Addlimejuice,andseasonwithsalt.Servesoupimmediatelywithscalliongreensandlimewedges.
VEGANDAIRY-FREENUT-FREE
PERSERVING401CALORIES,9GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,72G
CARBOHYDRATES,17GPROTEIN,9GFIBER
roastedsquashwithgrains,grapes,andsage
roastedsquashwithgrains,grapes,andsage
Acornsquashhelpscontrolportions:Usehalfasa“bowl,”andit’llholdoneofthedaily-recommendedservingsofacookedwholegrain.Wheatberries,spelt,andbarleyareallgoodoptionshere.Amixtureofredandblackgrapesmakesaprettypresentation,butyoucouldusejustoneortheother.Serves4
cupswater
cupwheatberries
Coarsesaltandfreshlygroundpepper
acornsquash(about1½poundseach),halvedlengthwiseandseeded
tablespoonsplus1teaspoonextra-virginoliveoil
poundmixedblackandredgrapes(about3cups)
largeshallot,thinlysliced
tablespoonspackedsmallfreshsageleaves
Bringthewater,wheatberries,andapinchofsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilgrainsaretender,30to40minutes.Drainoffexcessliquid.
Preheatovento400°F.Brushcutsidesofsquashhalveswith1teaspoonoil;seasonwithsaltandpepper.Placesquash,cutsidesdown,onarimmedbakingsheet.
Combinegrapes,shallot,andsageinabowl,anddrizzlewithremaining2tablespoonsoil.Seasonwithsaltandpepper.Arrangearoundsquash.Roast,stirringgrapemixtureonce,untilsquashistenderandgrapemixtureiscaramelized,35to40minutes.Fillsquashwithwheatberriesandthegrapemixture.Serveimmediately.
VEGANDAIRY-FREENUT-FREE
PERSERVING420CALORIES,10GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,82
GCARBOHYDRATES,9GPROTEIN,9GFIBER
roastedsweetpeppersandcarrotswithorangeandhazelnuts
roastedsweetpeppersandcarrotswithorange
andhazelnuts
Gettingyourfillofbeta-caroteneiseasywiththisvibrantsalad:Carrotsandorangebellpeppersarepackedwithit,andorangesandclementinesareloadedwithvitaminC—allarepowerfulantioxidants.Serves4
orangebellpeppers,halved,ribsandseedsremoved
smallcarrots,halvedlengthwise
tablespoonsextra-virginoliveoil,plusmorefordrizzling
Coarsesaltandfreshlygroundpepper
navelorange,peelandpithremoved,slicedintorounds
clementine,peelandpithremoved,slicedintorounds
cupfreshgoatcheese,crumbled(1ounce)
cuphazelnuts,toastedandchopped
tablespoonsherryvinegar
Preheatovento425°F.Spreadpeppersandcarrotsonarimmedbakingsheet.Drizzlewithoil,andseasonwithsaltandpepper.Roastuntilgoldenbrownandtender,tossinghalfwaythrough,about20minutes.
Arrangeroastedcarrotsandpepperswithorangeandclementineonaplatter.Topwithgoatcheeseandhazelnuts.
Inabowl,whisktogethervinegarand2tablespoonsoiluntilemulsified;seasonwithsaltandpepper.Drizzleovervegetablesandserve.
GLUTEN-FREE
PERSERVING233CALORIES,16GFAT(4GSATURATEDFAT),11MGCHOLESTEROL,19
GCARBOHYDRATES,6GPROTEIN,4GFIBER
beet,avocado,andarugulasaladwithsunflowerseeds
beet,avocado,andarugulasaladwithsunflowerseeds
Thissuper-detoxifyingsaladispartofthe3-DayActionPlan(althoughitmeritsbeingpartofanyregularmealrotation).Preparethebeetslawonthefirstday,andrefrigerateleftoversinacoveredcontainer.Addgreens,avocado,andseedsjustbeforeeating.Serves3
FortheBeetSlawbeets,peeledandgratedorthinlysliced
celerystalks,thinlysliced
Englishcucumber,thinlysliced
scallions,greenpartsonly,thinlysliced
FortheSaladcupsbabyarugula
cupplus2tablespoonsextra-virginoliveoil
cupplus2tablespoonsfreshlemonjuice
Coarsesaltandfreshlygroundpepper
avocados,pitted,peeled,anddiced
tablespoonsrawhulledsunflowerseeds,toasted
Makethebeetslaw:Inabowl,tosstogetherbeets,celery,cucumber,andscallions.
Makethesalad:Foreachserving,toss2cupsbeetslawwith1cuparugulaand2tablespoonseachoilandlemonjuice.Seasonwithsaltandpepper.Topwith½avocadoand1tablespoonseeds,andserveimmediately.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING238CALORIES,19GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,16
GCARBOHYDRATES,5GPROTEIN,6GFIBER
pureedcauliflowersoup
pureedcauliflowersoup
Cauliflowerpureeissonaturallyrich,there’snoneedtoaddanydairytothis“creamy”soup.Youcouldevenservethepureeonitsown,withjustalittleextra-virginoliveoilandsaltandpeppermixedin.Here,theleavesareroastedforacrispygarnish.Whenshoppingforcauliflower,lookforheadsthatareheavyandtight,withnobrownspots.Serves4
cupschickenstock,preferablyhomemade,plusmoreifneeded
headcauliflower,cutintoflorets,plus8smallleaves(or2largeleaves,coarselychopped)forgarnish
Coarsesaltandfreshlygroundpepper
teaspoonextra-virginoliveoil
Preheatovento450°F.Inamediumsaucepan,combinestockandcauliflower;seasonwithsaltandpepper.Bringtoaboil;thenreducetoasimmer.Coverandcookuntilcauliflowerisverytender,about20minutes.Pureesoupwithanimmersionblenderuntilsmooth,addingmorestockasneededtoachievedesiredconsistency.(Orpureeinaregularblender,workinginbatchessoasnottofilljarmorethanhalfway;reheatsoupinpan,ifdesired.)
Meanwhile,tosscauliflowerleaveswithoilonabakingsheet;seasonwithsaltandpepper.Roastuntilbrowned,about10minutes.
Garnishsoupwithcauliflowerleavesbeforeserving.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING80CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,12G
CARBOHYDRATES,8GPROTEIN,5GFIBER
brusselssproutsaladwithavocadoandpumpkinseeds
brusselssproutsaladwithavocadoandpumpkinseeds
Thetenderleavesofbrusselssproutsmakewonderfulsalad“greens.”Lookforveryfirm,tightsprouts—thesmallerthesprout,thesweeteritwillbe—withoutanyunblemishedleaves(orsimplyremovethosebeforeseparatingtherest).Avocadoaddscreaminessandhefttothedish,toastedpepitasabitofcrunch.Serves6
teaspoonfinelygratedlemonzestplus1½tablespoonslemonjuice
teaspoonDijonmustard
tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
poundbrusselssprouts,trimmedandleavesseparated
tablespoonsrawhulledpumpkinseeds(pepitas),toasted
avocado,halved,pitted,peeled,andsliced
Whisktogetherlemonzestandjuiceandmustardinabowl.Addoilinaslow,steadystream,whiskinguntilemulsified.Seasonwithsaltandpepper.
Inanotherbowl,tossdressingwithbrusselssproutleavesandpumpkinseeds.Gentlystirinavocado,seasonwithsaltandpepper,andserveimmediately.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING166CALORIES,13GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,10G
CARBOHYDRATES,4GPROTEIN,5GFIBER
broccoli-spinachsoupwithavocadotoasts
broccoli-spinachsoupwithavocadotoasts
Tahini,athick,creamypastemadefromground,toastedsesameseeds,isanessentialcomponentofhummusandbabaghanoush,anditaddssilkentexturetootherdipsandspreadsaswellassaladdressingsandsoups.It’srichinvitaminsandmineralsandhighinprotein.Lookforitatnatural-foodstoresandmostsupermarkets.Serves4
tablespoonoliveoil,plusmorefordrizzling
leek,whiteandlight-greenpartsonly,thinlyslicedandrinsedwell
cupschickenstock,preferablyhomemade,orwater,plusmoreifneeded
headbroccoli,trimmedandchopped
ouncesbabyspinach(6cups)
cupgratedParmigiano-Reggiano
tablespoonstahini
Coarsesaltandfreshlygroundpepper
slicesrusticbread
avocados,halved,pitted,peeled,andsliced
cupradishorbroccolisprouts
lemon,cutintowedges
Heatoilinamediumsaucepanovermedium-high.Addleekandcookuntiltender,stirringoccasionally,about4minutes.Addstockandbringtoaboil.Addbroccoliandcook,covered,untilbrightgreenandtender,about2minutes.
Removefromheat.Stirinspinach,cheese,andtahini.Seasonwithsaltandpepper.Letcoolslightly.Pureesoupwithanimmersionblenderuntilsmooth,addingmorestockasneededtoachievedesiredconsistency.(Orpureeinaregularblender,workinginbatchessoasnottofilljarmorethanhalfway;reheatsoupinpan,ifdesired.)
Toastbreadandtopwithavocadoandsprouts.Seasonwithsaltandpepper,squeezewithlemonwedges,anddrizzlewithoil.Servealongsidesoup.
NUT-FREE
PERSERVING455CALORIES,25GFAT(5GSATURATEDFAT),9MGCHOLESTEROL,49
GCARBOHYDRATES,16GPROTEIN,13GFIBER
roastedportobelloswithkaleandredonion
roastedportobelloswithkaleandredonion
Portobellos,amainstayofvegetariancooking,offerachewytextureandumamiqualitysimilartothatofredmeat.Here,thegenerouslysizedmushroomcapsaremarinated,roasted,toppedwithsautéedkale,andsprinkledwithred-pepperflakes.Serves2
cupapplecidervinegar
tablespoonhoney
garliccloves,2finelychopped,2thinlysliced
tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundblackpepper
portobellomushrooms,stemsremoved
smallredonion,thinlysliced
Pinchofred-pepperflakes,plusmoreforserving
cupsthinlyslicedkale
Combinevinegar,honey,choppedgarlic,and1tablespoonoilinabowl.Seasonwithsaltandblackpepper.Arrangemushroomsinasinglelayeronaparchment-linedrimmedbakingsheet.Drizzlewithvinaigrette,cover,andmarinate,turningoccasionally,atroomtemperatureforatleast30minutes(orovernightintherefrigerator).
Preheatovento400°F.Roastmushrooms,flippingonce,untiltender,about30minutes.
Meanwhile,heatremainingtablespoonoilinalargeskilletovermedium.Addredonion,slicedgarlic,andred-pepperflakes.Cook,stirring,untilonionissoftened,about5minutes.Addkaleandseasonwithsalt.Cook,covered,untilbrightgreenandtender,tossingonceortwice,about4minutes.
Toproastedmushroomswithkalemixture,sprinklewithred-pepperflakes,and
serveimmediately.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING334CALORIES,16GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,42
GCARBOHYDRATES,12GPROTEIN,7GFIBER
whitepeachandheirloomtomatosalad
whitepeachandheirloomtomatosalad
Here’sanexcellentreasontovisitafarmstandortojoinaCSA(community-supportedagriculture)group:Thissaladfeaturesjust-pickedpeaches(whiteonesareshownhere)andheirloomtomatoes,plustender,fresh,flavorfulbasil.Serves4
ripewhitepeaches,pittedandsliced
largeheirloomtomatoes,sliced
smallredonion,thinlysliced
tablespoonsfreshbasilleaves,torn,plussprigsforgarnish
tablespoonscrumbledricottasalata
Coarsesaltandfreshlygroundpepper
Extra-virginoliveoil,fordrizzling
Arrangepeachandtomatoslicesonaplatter.Topwithredonion,basil,andricottasalata.Seasonwithsaltandpepper,drizzlewithoil,andgarnishwithbasilsprigs.Serveimmediately.
NUT-FREEGLUTEN-FREE
PERSERVING61CALORIES,2GFAT(1GSATURATEDFAT),6MGCHOLESTEROL,10G
CARBOHYDRATES,2GPROTEIN,2GFIBER
cauliflower“rice”stir-frywithpumpkinseeds
cauliflower“rice”stir-frywithpumpkinseeds
Finelychoppedcauliflowergivesthisdisharice-liketexture.Gingerandgarlicareanti-inflammatories,whilepumpkinseedsarerichinomega-3fattyacids.Servethestir-frybyitselforalongsideaproteinsource,suchassteamedblackcodorpoachedchickenbreast.Serves2
headcauliflower(1pound),cutintoflorets
tablespoonscoconutoilorextra-virginoliveoil
smallredonion,sliced
garliccloves,minced
Coarsesalt
cupcleansingbrothorvegetablestock
tablespoonmincedpeeledfreshginger
thinlyslicedsmallredchile
headbroccoli(1pound),cutintoflorets
largecarrot,julienned
redbellpepper,diced
Juiceof½lemon
tablespoonsrawhulledpumpkinseeds(pepitas),toasted
tablespoonsfreshcilantroleaves
Pulsecauliflowerfloretsinafoodprocessoruntilfinelychopped.
Heat1tablespoonoilinalargeskilletovermedium.Addhalftheredonionandhalfthegarlic;cook,stirring,untiltender,about6minutes.Addcauliflowerandseasonwithsalt.Stirinbroth;steam,covered,untilbrothhasevaporatedandcaulifloweristender,about6minutes.Transfertoabowl,andcovertokeepwarm.
Wipepanclean,andheatremainingtablespoonoilovermedium-high.Add
remainingonion;cook,stirring,untiltender,about5minutes.Addremaininggarlic,theginger,andchile;cook1minute.Addbroccoliflorets,carrot,andbellpepper;cook,stirring,untiltender,about5minutes.Seasonwithsalt.Removefromheat,andaddlemonjuice.
Topcauliflowerwithbroccolimixture.Sprinklewithpumpkinseedsandcilantroandserve.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING498CALORIES,21GFAT(3GSATURATEDFAT),0MGCHOLESTEROL,44
GCARBOHYDRATES,18GPROTEIN,15GFIBER
TOP:bellpepper,yogurt,andharissasoup;BOTTOM:avocado,radish,andbasilsoup
bellpepper,yogurt,andharissasoup
Harissa,aNorthAfricanblendofhotchiles,garlic,oliveoil,andspices,addsfieryspicetodips,sauces,andmarinades,aswellastothischilledyellow-peppersoup(theyogurtwilltametheheat).Lookforharissa(intubesorjars)atMiddleEasternfoodmarketsoronlinevendors,ormakeitathome.Serves4
Puree3choppedyellowbellpeppers,2teaspoonsharissa,and2cupsplainyogurtinablenderuntilsmooth.Seasonwithcoarsesalt.Refrigerateuntilcold,about1hour.Stirsoupwell,andservegarnishedwithfinelydicedbellpepper,ifdesired.
NUT-FREEGLUTEN-FREE
PERSERVING91CALORIES,2GFAT(1GSATURATEDFAT),6MGCHOLESTEROL,13G
CARBOHYDRATES,6GPROTEIN,1GFIBER
avocado,radish,andbasilsoup
Insteadofcombiningtheseingredientsinasalad,pureethemtomakeabracingsoupthat’sguaranteedtocoolyouoffonawarmsummerday.Itfeaturesafullcupandahalfoffreshbasil,plusapairofcreamyavocados.Serves5
Puree2halved,pitted,andpeeledavocados,3cupscoldwater,1½cupsfreshbasilleaves,and2tablespoonsfreshlemonjuiceinablenderuntilsmooth.Seasonwithcoarsesalt.Add3largeradishes,trimmedandchopped,andpulseuntilchunky,about4times.Seasonwithfreshlygroundpepper.Coverwithplasticwrap,pressingdirectlyontosurface;refrigerateuntilcold,about1hour.Stirsoupwell,andservegarnishedwithradishslicesandwholebasilleaves,ifdesired.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING120CALORIES,11GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,7G
CARBOHYDRATES,2GPROTEIN,5GFIBER
bulgursaladwithpomegranateseeds
bulgursaladwithpomegranateseeds
Pomegranateseedsandraisinsmakesweetadditionstotabbouleh,whichisreallyanherbsaladwithalittlegrainadded(contrarytomanyAmericanversionsthatreversethatratio).Thebulguronlyneedstobesoakedincoldwatertobecometender—nocookingrequired.Serves4
cupcrackedbulgurwheat
Coarsesaltandfreshlygroundpepper
scallions,trimmedandthinlyslicedonthebias
cupchoppedfreshflat-leafparsleyleaves
cupchoppedfreshmintleaves
cupgoldenraisins
cuppomegranateseeds
tablespoonsfreshlemonjuice
tablespoonsextra-virginoliveoil
Placebulgurand1teaspoonsaltinabowl,andcoverwithhotwaterby1inch.Letstanduntilbulguristenderandplumped,about20minutes;draininasieve.
Tossbulgurwithscallions,parsley,mint,raisins,pomegranateseeds,lemonjuice,andoil.Seasonwithsaltandpepperandserve.
VEGANDAIRY-FREENUT-FREE
PERSERVING291CALORIES,7GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,53G
CARBOHYDRATES,7GPROTEIN,11GFIBER
roastedmushroomtartineswithavocado
roastedmushroomtartineswithavocado
Roastinggivesmushroomsamoreintense,earthyflavorthansautéing.Themushroomsherearelayeredovermashedavocadoatopwhole-wheatbreadtomaketartines(Frenchopen-facedsandwiches).Serves4
ouncesmixedsmallshiitakeandcreminimushrooms,stemmedandhalved
tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
teaspoonfreshlemonjuice
avocado,halved,pitted,peeled,andmashed
sliceswhole-wheatbread,toasted
Lemonwedges,forserving
Preheatovento450°F.Inabakingdish,tossmushroomswithoil;seasonwithsaltandpepper.Roastuntilsoftandjuicy,about15minutes.
Squeezelemonoveravocado,andseasonwithsalt.Divideamongtoasts,mashingwithafork,andtopwithroastedmushrooms.Servethetartineswithextralemonwedges.
VEGANDAIRY-FREENUT-FREE
PERSERVING227CALORIES,15GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,19
GCARBOHYDRATES,6GPROTEIN,6GFIBER
roastedgolden-beet,avocado,andwatercresssalad
roastedgolden-beet,avocado,and
watercresssalad
It’sworthseekingoutabunchofbabygoldenbeetstomakethisdelightfulsalad,althoughyoucoulduseredorChioggiabeetsinstead(justincreasethecookingtimedependingontheirsize).Goatcheeseisanaturalpartnerforbeets,andalittle(justoneounce)goesalongway.Serves4
bunch(about12ounces)babygoldenbeets,trimmedandscrubbed
tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
bunch(about4ounces)watercress,trimmed,largesprigstornintopieces
radishes,trimmedandthinlysliced
avocado,halved,pitted,peeled,andsliced
tablespoonsnippedfreshchives
teaspoonred-winevinegar
cupfreshgoatcheese,crumbled(1ounce)
Preheatovento425°F.Placebeetsonapieceoffoillinedwithparchment.Drizzlewith1tablespoonoil,andseasonwithsaltandpepper.Foldparchmentandfoilintoapacketandtightlyseal.Roastonarimmedbakingsheetuntilbeetsaretender,about45minutes.Carefullyopenpacket,letcoolslightly,andthenremoveskin.Cutbeetsintowedges.
Combinebeets,watercress,radishes,avocado,andchivesonaplatter.Seasonwithsaltandpepper.Whisktogethervinegarandremainingtablespoonoil,andseasonwithsaltandpepper.Drizzleoversaladandgentlytoss.Serveimmediately,toppedwithgoatcheese.
NUT-FREEGLUTEN-FREE
PERSERVING202CALORIES,16GFAT(4GSATURATEDFAT),6MGCHOLESTEROL,13
GCARBOHYDRATES,4GPROTEIN,6GFIBER
creamysummersquashsoupwithcilantro
creamysummersquashsoupwithcilantro
Bothformsofthecorianderplant,knownforitsanti-inflammatoryandcholesterol-loweringproperties,areusedinthissoup:thegreenleaves,knownascilantro,andthegroundseeds,whichhaveaverydifferent,citrusytaste.Whenusingcilantro,don’toverlookthestems;here,theyarecookedalongwiththesoupforextraflavor.Serves4
tablespoonextra-virginoliveoil
onion,chopped
garliccloves,chopped
cupchoppedfreshcilantrostems,plus¼cupchoppedcilantroleavesforgarnish
teaspoongroundcoriander
yellowsummersquash(2½pounds),chopped
cupswater,plusmoreifneeded
Coarsesalt
Limewedges,forserving
Heatoilinamediumsaucepanovermedium.Addonionandcook,stirringoccasionally,untilsoftened,about5minutes.Addgarlic,cilantrostems,andcoriander;cook,stirring,untilfragrant,about2minutes.Addsquashandthewater,andbringtoaboil.Reduceheatandsimmer,covered,untilsquashisjusttender,about15minutes.Seasonwithsalt.
Pureesoupwithanimmersionblenderuntilsmooth,addingmorewaterasneededtoachievedesiredconsistency.(Orpureeinaregularblender,workinginbatchessoasnottofilljarmorethanhalfway;reheatinpanifdesired.)Seasonwithsalt.Garnishsoupwithcilantroleaves,andserveimmediatelywithlimewedges.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING91CALORIES,4GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,13G
CARBOHYDRATES,4GPROTEIN,4GFIBER
farroandroastedsweetpotatosalad
farroandroastedsweetpotatosalad
Youmightnotthinkofpairingfarrowithroastedsweetpotatoes,buttheymakeadelightfulcombination.Wholegarlicclovesareroastedalongsidethesweetpotatoes,thenmashedandaddedtothesaladforanextradoseofsweetflavor—andantioxidants.Serves4
poundssweetpotatoes(about4),scrubbedandcutinto1-inchpieces
garliccloves(donotpeel)
cupplus1tablespoonextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
cupfarro
Gratedzestandjuiceof1lemon(about3tablespoons)
cupfreshdill,chopped
cupspicysprouts,suchasradishorarugula,plusmoreforgarnish
Preheatovento425°F.On2rimmedbakingsheets,drizzlesweetpotatoesandgarlicwith3tablespoonsoil.Seasonwithsaltandpepper.Tosstocombine,thenspreadinasinglelayer.Roastsweetpotatoes,flippingonce,untiltenderandcaramelized,about30minutes.
Meanwhile,placefarroinamediumsaucepan,andcoverwith4inchesofwater.Bringtoaboil;reduceheatandsimmeruntiltender,30to35minutes.Drainandimmediatelytosswithremaining2tablespoonsoilinabowl.Seasonwithsalt,andletcoolslightly.
Removegarlicclovesfromskins,anduseamortarandpestle(orafork)tomashwithlemonzestandjuice.Addtofarroalongwithsweetpotatoes,dill,andsprouts,andtosstocombine.Seasonwithsaltandpepper.Garnishwithmoresproutsbeforeserving.
VEGANDAIRY-FREENUT-FREE
PERSERVING505CALORIES,9GFAT(3GSATURATEDFAT),0MGCHOLESTEROL,78G
CARBOHYDRATES,10GPROTEIN,12GFIBER
whitebean,potato,andkalestew
whitebean,potato,andkalestew
ThisrobuststewisItalianinspirit,fromthecombinationofflavorstotheeconomicaluseofwaterasthecookingliquid,thickenedwiththestarchfromthepotatoes.Here’satip:SavetherindwheneveryouarefinishedwithawedgeofParmigiano-Reggianoandtossitintoasoupasitsimmerstoaddmoreflavor(andreducetheneedforsalt).Serves6
tablespoonsextra-virginoliveoil
onion,finelychopped
garliccloves,minced
carrots,finelychopped
celerystalks,finelychopped
Coarsesaltandfreshlygroundpepper
can(15ounces)peeledwholetomatoes,chopped(juicereserved)
cupswater
poundsmallredpotatoes,scrubbedandquartered
cupscookedwhitebeans,drainedandrinsed
bunchkale(1pound),stemsremovedandleavestornintosmallpieces
cupfinelygratedParmigiano-Reggianocheese(2ounces)
Heatoilinalargesaucepanovermedium.Addonion,garlic,carrots,andcelery;seasonwithsalt.Cookvegetables,stirring,untiltender,about8minutes.
Increaseheattomedium-high,andaddtomatoesandtheirjuice.Cook,stirring,untilmixturebeginstocaramelize,about3minutes.
Addthewater,potatoes,andbeans;bringsouptoaboil.Reduceheatandsimmeruntilpotatoesaretender,about10minutes.Stirinkale.Cook,covered,untiltender,about2minutes.Seasonwithsaltandpepper.
Servestewtoppedwithcheese.
NUT-FREEGLUTEN-FREE
PERSERVING254CALORIES,7GFAT(2GSATURATEDFAT),6MGCHOLESTEROL,38G
CARBOHYDRATES,12GPROTEIN,8GFIBER
steamedvegetablesaladwithmacadamiadressing
steamedvegetablesaladwithmacadamiadressing
Sometimesthedressingmakesthesalad.Thisoneistartandsweetandcrunchy,thankstoacombinationofcitrusjuice,applecidervinegar,honey,andtoastedmacadamianuts,plusageneroushelpingoffreshherbs.Thedressingcandoubleasadipforcrudités.Serves2
tablespoonsfreshcitrusjuice(anycombinationoflime,lemon,andorange)
teaspoonapplecidervinegar
teaspoonhoney
tablespoonsextra-virginoliveoil
tablespoonschoppedfreshdill,plussprigsforgarnish
tablespoonschoppedfreshflat-leafparsleyleaves,pluswholeleavesforgarnish
freshbasilleaves,sliced,pluswholeleavesforgarnish
cuprawmacadamianuts,toastedandfinelychopped
Coarsesalt
largefennelbulb,trimmedandsliced½inchthick
poundasparagus,trimmed
poundgreenbeans,trimmed
poundsmallcarrots,scrubbed
Whisktogethercitrusjuice,vinegar,honey,oil,herbs,andnutsinabowl,andseasonwithsalt.
Fillapotwithabout2inchesofwater.Setasteamerbasketorcolanderinpot.Bringwatertoaboil,thenreducetoasimmer.Workinginbatches,steamvegetables,covered,untilcrisp-tender,2to4minutes;transfertoacuttingboard.Halvesteamedasparagusspearsandcarrotslengthwise.
Arrangevegetablesonaplatter,andseasonwithsalt.Drizzlevegetableswith
dressing,andgarnishwithherbs.
DAIRY-FREEGLUTEN-FREE
PERSERVING372CALORIES,27GFAT(4GSATURATEDFAT),0MGCHOLESTEROL,30
GCARBOHYDRATES,7GPROTEIN,11GFIBER
roastedred-peppersaladwithanchovywhitebeans
roastedred-peppersaladwithanchovywhitebeans
Roastingyourownredpeppersiseasyenoughtodo,andtheyaresomuchbetterthanjarredvarieties.Here,theyarethemainpartofanantipasti-stylesalad,butyoucouldalsousetheminsaladsoronsandwiches,orpureedintodipsandspreadssuchashummus.Theanchovydressingwouldalsomakeawonderful“house”dressingforgreensalads.Serves4
smallredbellpeppers
Coarsesaltandfreshlygroundpepper
anchovyfilletspackedinoliveoil,minced
garlicclove,minced
teaspoonssherryvinegar
tablespoonsextra-virginoliveoil
cupchoppedfreshflat-leafparsleyleaves
can(15ounces)smallwhitebeans,drainedandrinsed
tablespoongratedParmigiano-Reggianocheese(¼ounce)
cuppackedspicybabygreens,suchaswatercressorarugula
Charbellpeppersovertheflamesofagasburner,turningwithtongsuntilblackenedandblistered,about10minutes.(Alternatively,broilthem2or3inchesfromheatsource.)Transferpepperstoabowl,coverwithaplate,andletstanduntilcool.Scrapeoffskinswithaparingknife,andwipefleshcleanwithapapertowel.Keepingstemsintact,cutpeppersinhalflengthwise,thenremoveanddiscardseeds.Arrangeonaplatter,andseasonwithsaltandpepper.
Whisktogetheranchovies,garlic,vinegar,oil,andparsleyinabowl.Addbeansandtosstocoat.Seasonwithsaltandpepper.Spoonoverpeppers,topwithcheeseandgreens,andserve.
NUT-FREEGLUTEN-FREE
PERSERVING201CALORIES,12GFAT(2GSATURATEDFAT),3MGCHOLESTEROL,22
GCARBOHYDRATES,8GPROTEIN,7GFIBER
carrot,spinach,andgreenbeansoupwithdill
carrot,spinach,andgreenbeansoupwithdill
Althoughthissoupwasdesignedforour3-DayActionPlan,itisasoothingoptionyear-round.Turmeric,arelativeofginger,isanespeciallyrichsourceofcurcumin,anantioxidantthatfightsinflammation.Likeallspices,turmericlosesitspunchovertime;besuretoreplenishiteverysixtotwelvemonths.Serves3
tablespoonsextra-virginoliveoil
largeonion,diced
carrots,diced
teaspoongroundturmeric
tablespooncoarsesalt
cupswater
ouncesgreenbeans,trimmedandcutinto½-inchpieces
packedcupsbabyspinach
tablespoonschoppedfreshdill
lemons,halved
Heatoilinalargesaucepanovermedium.Addonionandcook,stirringoccasionally,untilsoft,about6minutes.Stirincarrots,turmeric,andsalt.Addthewater,bringtoaboil,thensimmeruntilcarrotsarejusttender,30minutes.Addbeansandcookuntiljusttender,about2minutes.
Foreachserving,placeonethirdspinachanddillinabowl;ladle3cupshotsoupovergreens,coverwithaplate,andletsteep5minutes.Squeezewith1lemonandserve.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING254CALORIES,15GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,30
GCARBOHYDRATES,5GPROTEIN,10GFIBER
roastedcaulifloweryogurtdip
Roastedcauliflowerhasadeep,caramelizedflavor;pureedwithyogurt,itmakesavelvetydipforcrunchyvegetables.Thedipgetsevenbetterovertime,soprepareitaheadifyoucan.
Preheatovento425°F.Cut1largeheadcauliflower(about2pounds)intoflorets,andplaceonarimmedbakingsheet.Drizzlewith2tablespoonsextra-virginoliveoil,sprinklewith¼teaspoonwholecuminseeds,andseasonwithcoarsesaltandred-pepperflakes.Tosstocombine,thenspreadinasinglelayer.Roast,tossinghalfwaythrough,untilgoldenbrownandtender,about25minutes.Letcool.Pureecauliflower,1cupplainyogurt,and1tablespoonfreshlemonjuiceinafoodprocessoruntilsmooth.Seasonwithsalt.Dipcanberefrigeratedinanairtightcontainerupto5days.Garnishwithmoreoilandred-pepperflakes,andservewithcrudités.Makes1½cups
NUT-FREEGLUTEN-FREE
PERSERVING(¼CUP)139CALORIES,8GFAT(2GSATURATEDFAT),4MG
CHOLESTEROL,12GCARBOHYDRATES,6GPROTEIN,4GFIBER
spicyany-beandip
Asitsnamesuggests,thisdipcanbemadewithanytypeofbean—garbanzo,black,azuki,orwhatevervarietyyouhaveonhand.Theyallprovideahealthydoseofproteinandfiber.
Heat2tablespoonsextra-virginoliveoilinasmallskilletovermedium.Add1mincedgarliccloveand1tablespoonchoppedredonion;cookuntiltender,stirringoften,about2minutes.Add½teaspoongroundcuminand⅛teaspoonchilipowder;stirtocombine,andremovefromheat.Pulse1½cupscookedbeans,drainedandrinsed,inafoodprocessoruntilchopped.Addonionmixtureand¼cupwater,andpulsetocombine.Seasonwithcoarsesaltandfreshlygroundpepper.Stirin1tablespoonchoppedfreshflat-leafparsleyleaves.Dipcanberefrigeratedinanairtightcontainerupto5days.Garnishwithchoppedparsley,andservewithcrudités.Makes1½cups
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(¼CUPPLUS2TABLESPOONS)174CALORIES,6GFAT(1GSATURATED
FAT),0MGCHOLESTEROL,21GCARBOHYDRATES,5GPROTEIN,4GFIBER
redpepperandwalnutdipwithpomegranate
Muhammara,aMiddleEasterndipmadewithredpeppersandwalnuts,traditionallyincludespomegranatemolasses,whichcanbehardtofind,soweusedacombinationofpomegranatejuiceanddates(forsweetness)inthisversion.
Roast3redbellpeppers.Soak4pitteddatesinhotwateruntilsoftened,about10minutes;drain.Processpeppers,dates,½cuppomegranatejuice,½cuptoastedwalnuts,and½teaspoonred-pepperflakesuntilsmoothinafoodprocessor.Withmachinerunning,slowlyadd2tablespoonsextra-virginoliveoiluntilthoroughlycombined.Seasonwithcoarsesaltandfreshlygroundblackpepper.Dipcanberefrigeratedinanairtightcontainerupto3days.Garnishwithpomegranateseeds,andservewithtoastedpitabread.Makes1½
cups
VEGANDAIRY-FREE
PERSERVING(¼CUP)252CALORIES,15GFAT(2GSATURATEDFAT),0MG
CHOLESTEROL,30GCARBOHYDRATES,3GPROTEIN,5GFIBER
roastedbeet–whitebeanhummus
Wepreferroastingbeets,ratherthanboiling,forthebestflavor.Besidesgivingthisdipastandoutcolor,beets(asarelemonandgarlic)arepowerfuldetoxifiers.
Preheatovento425°F.Roast1smallbeet,andruboffskin.Chopbeet,thenpureewith1cupcookedwhitebeans,drainedandrinsed,2tablespoonsfreshlemonjuice,1choppedgarlicclove,and1tablespoonextra-virginoliveoiluntilcombined.Seasonwithcoarsesaltandfreshlygroundpepper.Hummuscanberefrigeratedinanairtightcontainerupto3days.Sprinklewithmorepepper,andservewithcrudités.Makes1½cups
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(¼CUP)91CALORIES,5GFAT(1GSATURATEDFAT),0MG
CHOLESTEROL,9GCARBOHYDRATES,3GPROTEIN,2GFIBER
hard-cookedeggswithmustard
hard-cookedeggswithmustard
Whole-grainmustardandfreshherbsdressupordinaryhard-cookedeggs.Trytoppingtheminsteadwithadustingofpaprikaoradollopofwasabipaste.
Place4largeeggsinasaucepan,andcoverwithwaterby1inch.Bringtoaboil,thenimmediatelyremovepanfromheat,cover,andletstand13minutes.Useaslottedspoontotransfereggstoanice-waterbathtostopthecooking.(Unpeeledeggscanberefrigeratedupto1week.)Peeleggsandcutinhalf.Topeachhalfwith1teaspoonwhole-grainmustardandafreshflat-leafparsleyleaf.Makes4
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(1EGG)68CALORIES,5GFAT(1GSATURATEDFAT),187MG
CHOLESTEROL,0GCARBOHYDRATES,6GPROTEIN,0GFIBER
sardinesaladwithlemonandherbs
sardinesaladwithlemonandherbs
Sardinesmakeanicechangeofpacefromtunainsalads;thisonefeaturesadressingoflemons,capers,andfreshherbs.Youcouldforgothetarragoninapinch,butitbringsalotofflavortothedish.Servethesaladatopgreens,ashere,orwhole-graincrackers.
Whisktogether2tablespoonsextra-virginoliveoil,1teaspoonfinelygratedlemonzest,juiceof1lemon,and1teaspoonDijonmustardinabowluntilemulsified.Stirin1tablespooncapers,drainedandrinsed;2celerystalks,finelydiced;2tablespoonschoppedfreshflat-leafparsleyleaves,and1tablespoonchoppedfreshtarragonleaves.Gentlyfoldin2cans(4.2ounceseach)olive-oil-packedsardines,drained,andseasonwithcoarsesaltandfreshlygroundpepper.(Saladcanberefrigeratedinanairtightcontainerupto3days.)Serveoverwatercressorotherleafygreens.Serves2
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING399CALORIES,28GFAT(4GSATURATEDFAT),177MGCHOLESTEROL,3
GCARBOHYDRATES,31GPROTEIN,1GFIBER
warmspinach–whitebeandip
warmspinach–whitebeandip
Dospinachdiponebetter:Increasethefiberandproteincontentbyaddingwhitebeanstothemix.
Preheatovento350°F.Place5ouncesbabyspinach(3cups),rinsedandwithwaterstillclingingtoleaves,inalargesaucepanovermediumheat.Coverandcookuntilwilted,stirringonce,4to6minutes.Squeezeoutexcessliquid,thencoarselychopspinach.
Pulse1cupfreshricottaand1½cupscookedcannellinibeans,drainedandrinsed,inafoodprocessoruntilsmooth.Transfertoabowl,andadd1tablespoonsnippedfreshchivesand1½teaspoonsfinelygratedlemonzest.Seasonwithcoarsesaltandfreshlygroundpepper.Stirinspinach.Bakeina1-quartbakingdishuntilbubbling,about30minutes.Seasonwithpepper.Servewarmwithcrudités.Makes3cups
NUT-FREEGLUTEN-FREE
PERSERVING(¼CUP)55CALORIES,2GFAT(1GSATURATEDFAT),6MG
CHOLESTEROL,6GCARBOHYDRATES,4GPROTEIN,2GFIBER
roastededamamewithcranberries
roastededamamewithcranberries
Edamamestarsinthisunconventionalnut-freetrailmix.Thesoybeansareroasteduntiltheyarecrispandgoldenbeforebeingtossedwiththedriedfruit.
Preheatovento425°F.Onarimmedbakingsheet,drizzle1cupthawedfrozenshellededamamewith1teaspoonextra-virginoliveoil;seasonwithcoarsesalt.Tosstocombine,thenspreadinasinglelayer.Roast,stirringoccasionally,untilcrispandgolden,about20minutes.Transfertoabowlandletcool.Add¼cupunsweeteneddriedcranberries,andtosstocombine.Trailmixcanbestoredinanairtightcontaineratroomtemperatureupto1week.Makes1¼cups
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(¼CUP)67CALORIES,2GFAT(0GSATURATEDFAT),0MG
CHOLESTEROL,7GCARBOHYDRATES,4GPROTEIN,2GFIBER
kalechipswithsesameseeds
kalechipswithsesameseeds
Homemadekalechipsareworththeeffort.Theyarecrisper(andmoreaffordable)thanthepackagedvariety,andyoucantailortheseasonings.Trytoastedsesameoilwithtamari,orcoconutoilwithcumin,turmeric,andcayenne.
Preheatovento200°F.Removestemsfrom1bunchkale,andtearleavesinto2-inchpieces.Inabowl,tosskalewith2tablespoonsextra-virginoliveoil,1tablespoonfreshlemonjuice,and¼cupsesameseeds.Seasonwithcoarsesalt,andtosstoevenlycoat.Arrangekaleinasinglelayeron2parchment-linedrimmedbakingsheets.Bake30minutes.Removefromoven.Usingaspatula,flipkaleover.Continuebakinguntildryandcrisp,50to55minutes.Letcoolcompletely.Chipscanbestoredinanairtightcontaineratroomtemperatureupto3days.Makes2cups
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(1CUP)262CALORIES,23GFAT(2GSATURATEDFAT),0MG
CHOLESTEROL,10GCARBOHYDRATES,6GPROTEIN,3GFIBER
garlic-herbyogurtcheese
garlic-herbyogurtcheese
Makingyogurtcheeseiseasytodoifyouplanahead(itneedstodrainatleast8hours).Reservethewhey(theliquidthathasdrainedoff)forblendingintosmoothies;it’sagreatsourceofprotein,calcium,potassium,andriboflavin.
Foldapieceofcheeseclothtwicetoforma4-layer,roughly18-inchsquare.Placeinasievesetoverabowl,andspoon1quartplainyogurtintocenter.Gathercornersandtieapieceofkitchentwinejustaboveyogurttoformatightbundle.Letdraininrefrigeratoratleast8hoursandupto24hours.Cutopencheesecloth.Transferyogurtcheesetoabowl(reservewheyforanotheruse).Stirin3tablespoonssnippedfreshchives,2tablespoonschoppedfreshflat-leafparsleyleaves,and½teaspoonmincedgarlic.Seasonwithcoarsesaltandfreshlygroundpepper.Yogurtcheesecanberefrigeratedinanairtightcontainerupto2weeks.Servewithcruditésandtoasts.Makes1¼cups
NUT-FREEGLUTEN-FREE
PERSERVING(¼CUPPLUS1TABLESPOON)157CALORIES,4GFAT(3GSATURATED
FAT),15MGCHOLESTEROL,18GCARBOHYDRATES,13GPROTEIN,0GFIBER
bakedapplechips
bakedapplechips
Nospecialequipmentisrequiredtomakefruitchipsathome—justanovensettoalowtemperature.Anadjustable-bladeslicerwillalsomakechipsofuniformthickness,orjustuseasharpchef’sknife.
Preheatovento225°F.Slice2sweetapples(suchasGala,Honeycrisp,orPinkLady)into⅛-inch-thickrounds,thenremoveseeds.Arrangeslicesinasinglelayeron2parchment-linedbakingsheets.Bake1hour30minutes.Removefromoven.Usingaspatula,flipappleslicesover.Continuebakinguntilcrisp,about1hourmore.Letcoolcompletely.Chipscanbestoredinanairtightcontaineratroomtemperatureupto1week.Makesabout40
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(20CHIPS)72CALORIES,0GFAT(0GSATURATEDFAT),0MG
CHOLESTEROL,19GCARBOHYDRATES,1GPROTEIN,4GFIBER
spicedpumpkinseeds
spicedpumpkinseeds
Pumpkinseedsareaconcentratedsourceofprotein;they’realsoanexcellentsourceofanti-inflammatoryomega-3fattyacids.Theyareavailablewhole,asshowninpreviousphoto,orhulled(calledpepitas).Eithertypewillworkinthisrecipe.
Preheatovento350°F.Spread1cuprawpumpkinseedsinasinglelayeronarimmedbakingsheet.Roast,tossinghalfwaythrough,20minutes.Removefromoven.Tossseedswith1tablespoonextra-virginoliveoil,1tablespoonhoney,andapincheachofgroundcinnamon,groundcumin,andcayennepepper.Seasonwithcoarsesaltandfreshlygroundblackpepper,tosstocombine,thenspreadinasinglelayer.Roast,tossinghalfwaythrough,untilgolden,about15minutes.Transferseedstoabowl,stirringastheycooltopreventsticking.Pumpkinseedscanbestoredinanairtightcontaineratroomtemperatureupto1week.Makes1cup
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(⅓CUP)317CALORIES,26GFAT(5GSATURATEDFAT),0MG
CHOLESTEROL,10GCARBOHYDRATES,15GPROTEIN,3GFIBER
tunaandwhitebeans
tunaandwhitebeans
Keepcannedtunaandwhitebeansinthecupboard,andyoucanquicklyputtogetherthisprotein-packedmini-mealwheneverhungerstrikes.
Flake1can(5ounces)water-packedchunk-lighttuna,drained;tosswith½cupcookedwhitebeans,drainedandrinsed,inabowl.Drizzlewith2teaspoonsextra-virginoliveoiland2to3teaspoonsfreshlemonjuice,totaste.Seasonwithcoarsesaltandfreshlygroundpepper.Gentlytosstocombineandserve.Serves2
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING197CALORIES,7GFAT(1GSATURATEDFAT),30MGCHOLESTEROL,12G
CARBOHYDRATES,21GPROTEIN,3GFIBER
steamedgreenbeanswithlemon
steamedgreenbeanswithlemon
Here’sasimplesolutionforsnacktime:Steamabunchofgreenbeans(orbroccoliorasparagus),thenkeepatthereadyinportion-sizepacksintherefrigerator.
Setasteamerbasketorcolanderinapotfilledwith2inchesofboilingwater.Place4ouncestrimmedgreenbeansinbasket,cover,andsteamuntilbrightgreenandcrisp-tender,about5minutes.Transfertoanice-waterbathtostopthecooking;letcoolcompletely,thendrainandpatdry.Greenbeanscanberefrigeratedinanairtightcontainerupto5days.Toserve,drizzlewithextra-virginoliveoil,squeezewithlemon,andsprinklewithflakyseasalt(suchasMaldon).Serves4
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING20CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,2G
CARBOHYDRATES,1GPROTEIN,1GFIBER
RIGHT:spicyyogurtandcucumberdip;LEFT:greengoddessdip
spicyyogurtandcucumberdip
Thinkofthiscreamydipasavariationonraita,thetraditionalIndiancondiment.
Peelandgrate½Englishcucumber;letdraininafinesievesetoverabowlforatleast20minutes,pressingdownonsolidstoextractliquid.Heat1tablespoonplus1teaspoonsaffloweroilinaskilletovermedium-high.Add2teaspoonscurrypowder;cook,stirring,untiloilisjustbeginningtobubble,about45seconds.Transfertoabowl;letcoolslightly.Stirin2cupsplainGreekyogurt,thecucumber,¼cupchoppedfreshmango,1teaspoonfinelygratedpeeledfreshginger,and½cupfreshcilantroleaves,chopped;seasonwithcoarsesaltandfreshlygroundpepper.Refrigerateatleast1hour(orupto3daysinanairtightcontainer).Servewithcrudités.Makes2½cups
NUT-FREEGLUTEN-FREE
PERSERVING(⅓CUPDIPWITH1PAPPADAM)122CALORIES,2GFAT(0GSATURATED
FAT),0MGCHOLESTEROL,16GCARBOHYDRATES,8GPROTEIN,2GFIBER
greengoddessdip
Avocado(inlieuofsourcreamormayonnaise)istothankforthesilkentextureofthishealthyreinterpretationofafavoritesaladdressing.Anchovies,amongthebestsourcesofomega-3fattyacids,boostflavorandnutrients.
Scoop1ripeavocadointoafoodprocessor,andadd1½cupsbuttermilk,1cupchoppedfreshherbs(suchasflat-leafparsley,basil,chives,andtarragon),2anchovies(preferablysalt-packed,andrinsedwell),and1tablespoonplus1teaspoonwhite-winevinegar.Seasonwithcoarsesaltandfreshlygroundpepper.Pulseuntilsmoothandcombined.Transfertoabowl,andrefrigerateatleast1hour(orupto2days),pressingplasticwrapdirectlyonsurface.Servewithcrudités.Makes2cups
NUT-FREEGLUTEN-FREE
PERSERVING(¼CUPDIPWITH6ENDIVELEAVES)65CALORIES,4GFAT(1G
SATURATEDFAT),3MGCHOLESTEROL,6GCARBOHYDRATES,3GPROTEIN,3GFIBER
watercressandavocadoroll
watercressandavocadoroll
Thinkofthisasasuper-easysummerroll,usingcabbageinsteadofarice-paperwrapper.Youcanalsoswapoutthewatercresswitharugulaandthemintwithbasilorcilantro;theavocadoisessential.
Stirtogether1cupchoppedtrimmedwatercressand½mashedripeavocado,1juliennedpeeledcarrot,and10freshmintleaves.Seasonwithcoarsesalt.Dividemixturebetweenhalvesofacabbageleaf,topwith1juliennedcarrotand10freshmintleaves.Rolluptoencloseandserveimmediately.Serves1
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING178CALORIES,14GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,15G
CARBOHYDRATES,3GPROTEIN,8GFIBER
frozengrapesandkiwi
frozengrapesandkiwi
Freezingtransformsthetextureofantioxidant-richgrapes,turningthemintolittlefrostytreats,forachangeofpace(andyou’llchewthemmoreslowly,too).
Place1cupseedlessgrapesand1kiwi,peeledandslicedinto1-inchpieces,onaparchment-linedbakingsheet.Freezeuntilsolid,about1hour.Transfertoanairtightcontainer,andfreezeupto1monthbeforeserving.Serves1
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING144CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,37G
CARBOHYDRATES,2GPROTEIN,4GFIBER
simpleroastedcauliflower
simpleroastedcauliflower
Likeothercruciferousvegetables,cauliflowerisanexcellentsourceofanti-inflammatoryproperties.Here,it’sroastedforasimplesnack,butitwouldalsomakeagreatsidedishforchickenorfish.
Preheatovento425°F.Spread½headcauliflower,cutintoflorets,onarimmedbakingsheet.Drizzlewith1tablespoonextra-virginoliveoil,andseasonwithcoarsesalt.Tosstocombine,thenspreadinasinglelayer.Roast,tossinghalfwaythrough,untilgoldenbrownandjusttender,about25minutes.Sprinklewithred-pepperflakesandserve.Serves2
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING100CALORIES,7GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,8G
CARBOHYDRATES,3GPROTEIN,4GFIBER
roastedradishesandgreens
roastedradishesandgreens
Nexttimeyoubuyabunchofradishes,tryroastingthem—greensandall.Afterjustfifteenminutesintheoven,therootsbecometenderandcaramelized,thegreenslightandcrisp.
Preheatovento375°F.Separate1bunchradishesandtheirgreens;halveanylargeradishes.Divideradishesandgreensbetween2rimmedbakingsheets,thendrizzlewith1tablespoonextra-virginoliveoil.Seasonwithcoarsesaltandfreshlygroundpepper.Tosstocombine,thenspreadinasinglelayer.Roast,tossingoccasionally,untilradishesaretenderandcaramelizedandgreensarecrisp,15to20minutes.Letcoolbeforeserving.Serves4
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING61CALORIES,7GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,0G
CARBOHYDRATES,0GPROTEIN,0GFIBER
sweet-potatochips
sweet-potatochips
It’seasierthanyouthink—andhealthier,too—tomakeyourownchips.Simplytossverythinslicesofsweetpotatoesinoil,andbakeuntilcrispandgolden.
Preheatovento400°F.Usingamandolineorotheradjustable-bladeslicer,cut1peeledsweetpotatointoverythinslices.Dividebetween2rimmedbakingsheets,drizzlewith1tablespoonextra-virginoliveoil,andseasonwithgroundcumin,paprika,andcoarsesalt.Tosstocombine,thenspreadinasinglelayer.Roast,flippinghalfwaythrough,untilcrispandgolden,20to25minutes.Servewarmoratroomtemperature.Chipscanbestoredinanairtightcontaineratroomtemperatureupto2days.Makes2cups
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(½CUP)63CALORIES,4GFAT(1GSATURATEDFAT),0MG
CHOLESTEROL,7GCARBOHYDRATES,1GPROTEIN,1GFIBER
applewithpeanutbutterandoats
applewithpeanutbutterandoats
Makethispackablesnackaheadoftime:Sandwichthestuffedapplehalvestogether,andsliceintowedgesjustbeforeeating.
Halve1appleanduseateaspoontoremovecore.Stuffeachhalfwith1teaspoonall-naturalcrunchypeanutbutter.Sprinklewith½teaspoonold-fashionedrolledoats.Serves1
VEGANDAIRY-FREE
PERSERVING145CALORIES,6GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,23G
CARBOHYDRATES,3GPROTEIN,4GFIBER
pureedpeadipwithmintandlemon
pureedpeadipwithmintandlemon
Don’twaitforthearrivaloffreshpeasinspringtomakethislemonydip;frozenpeasarejustasnutritiousandmuchmoreconvenient.Peasaresurprisinglyhighinprotein;tahini(sesameseedpaste)upstheproteinevenmore.
Cook3cupsfrozengreenpeas(donotthaw)inapotofboilingwateruntiltender,about1minute.Useaslottedspoontotransfertoacolander,andrunundercoldwatertostopthecooking.Letcoolcompletely,thendrain.Pulsepeaswith¼cupfreshmintleaves,finelygratedzestandjuiceof1lemon,1garlicclove,2tablespoonsextra-virginoliveoil,and1tablespoontahiniinafoodprocessoruntilthickandcombined.Seasonwithcoarsesaltandfreshlygroundpepper.Drizzlewithadditionaloil,andservewithcarrots.Dipcanberefrigeratedinanairtightcontainerupto1day.Makes2cups
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(½CUP)173CALORIES,9GFAT(1GSATURATEDFAT),0MG
CHOLESTEROL,17GCARBOHYDRATES,6GPROTEIN,5GFIBER
melonwithfetaandblackpepper
melonwithfetaandblackpepper
Abitoftangyfetaandcrackedblackpepperturnslicesofhoneydew—oranyothervarietyofmelon—intoascrumptioussnack.
Cut¼honeydewmeloninto2wedges.Crumble¼cupfetaoverthetop,seasonwithfreshlygroundpepper,andserve.Serves1
NUT-FREEGLUTEN-FREE
PERSERVING190CALORIES,8GFAT(6GSATURATEDFAT),33MGCHOLESTEROL,24
GCARBOHYDRATES,7GPROTEIN,2GFIBER
trailmixwithtoastedcoconut
trailmixwithtoastedcoconut
Makeabigbatchofthismixforanon-the-gosnack.Youcanchangeupthecombination,too:Thinkwalnuts,driedcranberries,andpumpkinseeds;hazelnuts,driedcherries,anddarkchocolate;orpecans,raisins,andsunflowerseeds.
Combine½cupeachshelledunsaltedpistachios,choppedunsweeteneddriedapricots,toastedunsweetenedcoconutflakes,andchoppedtoastedalmondsinabowl.Trailmixcanbestoredinanairtightcontaineratroomtemperatureupto2weeks.Makes2cups
VEGANDAIRY-FREEGLUTEN-FREE
PERSERVING(¼CUP)160CALORIES,12GFAT(4GSATURATEDFAT),0MG
CHOLESTEROL,11GCARBOHYDRATES,4GPROTEIN,3GFIBER
driedfruitandnutbites
driedfruitandnutbites
Useyourfavoritedriedfruits(makesurethey’reunsweetened),nuts,andseedstomaketheseno-baketreats.They’llhelpyoupowerthroughanyenergyslump.
Pulse2cupsmixedunsweeteneddriedfruitinafoodprocessoruntilfinelychopped;transfertoabowl.Pulse2cupsmixedrawnutsandseedsuntilfinelychopped,andaddtodriedfruitalongwithapincheachofgroundcinnamonandcoarsesalt.Kneadmixtureuntilitcomestogether;thenforminto1-inchballs.Place⅓cupsesameseedsinabowl.Rolleachballinsesameseedstocoat.Fruitandnutbitescanbestoredinanairtightcontaineratroomtemperatureupto5days.Makes20
VEGANDAIRY-FREEGLUTEN-FREE
PERSERVING(1BITE)135CALORIES,8GFAT(1GSATURATEDFAT),0MG
CHOLESTEROL,14GCARBOHYDRATES,3GPROTEIN,3GFIBER
sobawithsalmonandwatercress
sobawithsalmonandwatercress
Thinkofthismethodofcookingsalmon(calledshallowpoaching)asaneasyalternativetosteamingitinabasket,sinceyouneedonlyabasicskillet.Here,thefishisflakedandtossedwithwatercress,sobanoodles,andatangy(andprobiotic!)buttermilk-chive-lemondressing.Serves4
Coarsesaltandfreshlygroundpepper
skinlesswildsalmonfillets(about5ounceseach)
ouncessobanoodles(100percentbuckwheatflour)
cupbuttermilk
tablespoonextra-virginoliveoil
teaspoonfinelygratedlemonzest,plus1tablespoonfreshlemonjuice
tablespoonsmincedfreshchives
cupstrimmedwatercress
Bring2inchesofwaterandapinchofsalttoaboilinalargesautépanovermedium-lowheat.Addsalmonandpoachatalowsimmeruntilcookedthrough,7to8minutes.Removefishandletcoolslightly,thenflakeintolargepieces.
Meanwhile,cooksobainapotofboilingsaltedwateruntilaldente,accordingtopackagedirections.Drainandrinseundercoldwater.
Inabowl,whisktogetherbuttermilk,oil,lemonzestandjuice,andchives;seasonwithsaltandpepper.Addsobaandtosstocombine.Addwatercressandsalmonandgentlytosstocombine.Serveimmediately,orrefrigerate,covered,upto2hours.
NUT-FREEGLUTEN-FREE
PERSERVING347CALORIES,9GFAT(1GSATURATEDFAT),40MGCHOLESTEROL,45
GCARBOHYDRATES,21GPROTEIN,3GFIBER
chickenpaillardswithsquashandspinach
chickenpaillardswithsquashandspinach
Mostpeoplereachforbutternutsquashoracornsquash,butthereareothervarietiesworthexploring,includingJapanesekabochasquash.Withitsslightlysweetfleshandedibleskin(whichalsocontainsmanynutrients),kabochaisespeciallygoodroasted;tryitsteamed,too.Serves4
smallkabochasquash,unpeeled,seeded,andcutlengthwiseinto¾-inchslices
smallredonion,slicedintowedges,rootendattached
cupextra-virginoliveoil
Coarsesalt
boneless,skinlesschickenbreasthalves(4to5ounceseach),butterflied
Red-pepperflakes
freshsageleaves(fromabout4sprigs)
cupbabyspinachleaves
Preheatovento425°F.Placesquashandredonionon2rimmedbakingsheets.Drizzle2tablespoonsoilevenlyovervegetablemixture,andseasonwithsalt.Tosstocoat,thenspreadinasinglelayer.Roastuntilsquashistender,about15minutes.
Meanwhile,poundchickentoa⅛-to¼-inchthickness.Seasonwithsaltandred-pepperflakes.Heatremaining2tablespoonsoilinalargeskilletovermedium-high.Frysageuntiljustcrisp,about1minute;useaslottedspoontotransfertopapertowelstodrain.
Workinginbatches,addchickentopan;sautéuntilgoldenandcookedthrough,about1minuteperside.Servechickentoppedwithspinach,roastedvegetables,andfriedsage.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING267CALORIES,15GFAT(2GSATURATEDFAT),51MGCHOLESTEROL,10
GCARBOHYDRATES,25GPROTEIN,2GFIBER
grilledtofuwithchimichurriontoast
grilledtofuwithchimichurriontoast
Vegans,takeheart:Here’sanappealingdishforthegrillingseason.Pressedtofuismarinatedinchimichurri—anArgentinianherbsaucethat’susuallyservedwithsteak—andthengrilledwithslicesofwhole-grainbread.Cucumbersandavocadoroundoutthemeal.Serves4
redonion,finelychopped
cupchoppedfreshflat-leafparsleyleaves
cupextra-virginoliveoil,plusmorefordrizzling
cupsherryvinegar
tablespoonschoppedfreshoregano
tablespoonmincedgarlic
teaspoonred-pepperflakes
Coarsesalt
avocado,thinlysliced
Englishcucumber,thinlysliced
Freshlygroundblackpepper
lemon,cutintowedges
ouncesfirmtofu,drained,cutintofourpieces,andpressed
Canolaorsaffloweroil,forgrill
sliceswhole-grainbread
Combineredonion,parsley,oil,vinegar,oregano,garlic,andred-pepperflakesinabowl;seasonwithsalt.Reserve½cupsauceforserving.Marinatetofuatroomtemperatureinremainingsauce,bastingoccasionally,for1hour.
Combineavocadoandcucumberinabowl.Seasonwithsaltandblackpepper.Squeezelemonoversalad,anddrizzlewithoil;gentlytosstocombine.
Heatagrill(orgrillpan)tomedium;lightlyoilhotgrates.Lightlybrushbreadon
bothsideswithmarinade.Grilluntilcrisp,about2minutesperside.Grilltofuuntillightlycharred,about4minutesperside.Serveonbreaddrizzledwithreservedsauce,andwithavocadosaladontheside.
VEGANDAIRY-FREENUT-FREE
PERSERVING456CALORIES,29GFAT(5GSATURATEDFAT),0MGCHOLESTEROL,22
GCARBOHYDRATES,16GPROTEIN,7GFIBER
wildsalmon,asparagus,andshiitakesinparchment
wildsalmon,asparagus,andshiitakesinparchment
Takeacuefromprofessionalchefsandcookfishenpapillote.Thistypeofsteamingyieldsmoistandtenderfishthattakesontheflavorsoftheotheringredients.Abitofextra-virginoliveoil,salt,andpepperaremainstays,asissometypeofacid—herelemon,elsewhereslicedtomatoes.Serves4
ouncesshiitakemushrooms,stemmedandthinlysliced
ouncesmediumasparagus(about½bunch),trimmedandhalvedlengthwise
scallions,trimmedandthinlysliced
cupextra-virginoliveoil
Gratedzestof1lemon,pluswedgesforserving
Coarsesaltandfreshlygroundpepper
skinlesswildsalmonfillets(about5ounceseach)
cupwater
Preheatovento400°F.Cutfour12-by-17-inchpiecesofparchment.Foldeachinhalfcrosswisetomakeacrease,thenunfoldandlayflat.
Tossmushrooms,asparagus,andscallionswithoilinabowl.Sprinklewithlemonzest,andseasonwithsaltandpepper.Removeasparagusfrommixture;divideevenlyamongparchmentpieces,creatingabedofspearsononesideofcrease.Topeachwith1pieceoffish,thenwithmushroommixture.Drizzleeachservingwith1tablespoonwater.Foldparchmentoveringredients,creatingahalf-moonshape.Makesmalloverlappingpleatstosealtheopensides.
Bakeon2rimmedbakingsheetsuntilpacketsarepuffed,9minutes(fishshouldbepartiallyopaqueinthemiddle).Openpackets,squeezewithlemon,andserveimmediately.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING378CALORIES,23GFAT(3GSATURATEDFAT),78MGCHOLESTEROL,12
GCARBOHYDRATES,31GPROTEIN,3GFIBER
brownricecakeswithsautéedfennel,broccolirabe,andricotta
brownricecakeswithsautéedfennel,broccolirabe,andricotta
Thesesavorycakesarecrispontheoutside,chewyinthemiddle.Deliciousontheirown,they’reevenbetterasabaseforallkindsoftoppings—thinkvegetables,eggs,andcheese.Serves4
tablespoonsextra-virginoliveoil,plusmorefordrizzling
bulbfennel(about1poundwithfronds),cored,stemscutlengthwiseinto¼-inch-thickslices
Coarsesalt
garliccloves,thinlysliced
cupwater
poundbroccolirabe,trimmed
largeeggwhites
cupscookedshort-grainbrownrice(fromabout1¼cupsuncooked)
teaspoonfennelseeds,toastedandcoarselyground
cupfreshricotta
Freshlygroundpepper
cupfreshbasilleaves,forgarnish
Heat1½teaspoonsoilinalargenonsticksautépanovermedium-high.Addfennel;seasonwithsalt.Reduceheattomedium;cook,tossingonce,untilgolden,6to7minutes.Clearspaceinpan,andadd½teaspoonoilandthegarlic.Sauté,stirring,untilgolden,1to2minutes.Add⅓cupwater,cover,andcookoverlowheatuntilfennelistender,about2minutes.Raiseheattomedium-high;addremaining⅓cupwaterandthebroccolirabe.Seasonwithsalt.Coverandcook,stirringonce,untilgreensaretender,about3minutesmore.Removefromheatandletsit,uncovered.
Heat2teaspoonsoilinanotherlargenonstickpanovermedium-high.Whiskegg
whitesinabowluntilveryfoamybutnotstiff.Stirinrice,fennelseeds,and½teaspoonsalt.Drop4separatespoonfuls(abouthalfthebatter)intopan,andspreadeachintoa3-inchround.Cookuntilgoldenbrownandset,3to4minutes.Flip;cook1minutemore.Wipepanclean,andrepeatprocesswithremaining2teaspoonsoilandbatter.
Dividecakesandricottaamong4plates,andtopcakeswithvegetables.Drizzlewithoil,seasonwithpepper,andgarnishwithbasil.Serveimmediately.
NUT-FREEGLUTEN-FREE
PERSERVING411CALORIES,11GFAT(3GSATURATEDFAT),10MGCHOLESTEROL,59G
CARBOHYDRATES,17GPROTEIN,7GFIBER
spicyindianchickenandtomatosoup
spicyindianchickenandtomatosoup
Thesecrettosuccessformostsoupsandstewsliesinthestock;thisoneismadefromawholechickenandahandfulofaromatics.Youendupwithaheadycookingliquidandmorechickenthanyouneedfortherecipe(reservetherestforsalads).Toastingwholespices,anotherbuildingblockinmanyIndianpreparations,helpstoreleasetheflavorfuloils.Serves6
wholechicken(about4pounds),cutintopieces(includingback)
cupswater
Coarsesalt
mediumonions,quartered
garliccloves,smashed
cupcoarselychoppedpeeledfreshginger,plus3thinslices
teaspoonscanolaorsaffloweroil
teaspoonswholecorianderseeds
teaspoonwholecuminseeds
teaspoonwholemustardseeds(yelloworbrown)
wholepeeledtomatoes(froma32-ouncecan),finelychopped
serranochile,thinlysliced
Scallionslices,forgarnish
Orangehalves,forserving
Bringchicken,thewater,and1tablespoonsalttoaboilinastockpot,skimmingofffoamfromsurfacewithalargespoon.Addonions,garlic,andchoppedginger.Reduceheatandsimmer,partiallycovered,30minutes.
Transferchickenbreasttoaplate.Continuetosimmerremainingchicken,
partiallycovered,30minutesmore.Transferlegsandthighstoplate.Letchickencoolslightly,thenremoveallmeatfrombonesandslice.
Meanwhile,strainstockthroughasieveandreserve;discardsolids.
Heatoilinastockpotovermedium-high.Addspicesandcookuntilfragrantandmustardseedsarepopping,about1minute.Stirintomatoes.Cook,stirring,untilliquidhasevaporated,about4minutes.Addreservedstock,thechile,andgingerslices.Simmerfor5minutes,thenskimofffat.Seasonwithsalt,andstirinslicedchicken.Garnishsoupwithscallions,squeezeorangehalvesoversoup,andserveimmediately.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING583CALORIES,16GFAT(4GSATURATEDFAT),257MGCHOLESTEROL,9
GCARBOHYDRATES,95GPROTEIN,2GFIBER
quesadillaswithcollardgreensandwhitebeans
quesadillaswithcollardgreensandwhitebeans
Quesadillascanbeavegetarianmaincoursewhengivenheftwithgreensandbeans.Thecombinationofcollardgreensandcannellinimakesthisfillingparticularlyappealing.Corntortillascanbeusedinplaceofwhole-wheatonesforthoseavoidinggluten.Serves4
tablespoonsextra-virginoliveoil
shallot,thinlysliced
bunchcollardgreens(about1½pounds),stemmed,leaveschoppedinto½-inchpieces
cupwater
cupscookedcannellinibeans,drainedandrinsed
Coarsesaltandfreshlygroundpepper
whole-wheattortillas(8-inchsize)
cupsgratedsharpcheddarcheese
Freshsalsa,forserving
Heatoilinalargeskilletovermedium.Addshallotandsautéuntiltender,stirringoccasionally,2to4minutes.Addcollardgreensandthewater,stirtocombine,andbringtoaboil.Reduceheat,cover,andsimmeruntiltender,about10minutes.Addbeans,stirtocombine,andcookuntilheatedthrough.Seasonwithsaltandpepper.
Meanwhile,toasttortillasovertheflameofagasburner,turning,untillightlycharred,about1minute(orcharunderthebroiler).
Topeachof4tortillaswith¼cupcheese,thenaddcollardgreens,dividingevenly,andanother¼cupcheese.Topwithremainingtortillas.Toastinalargeskilletuntilcheeseismelted,about6minutes,flippingonce.Servewithsalsa.
NUT-FREE
PERSERVING684CALORIES,31GFAT(13GSATURATEDFAT),59MGCHOLESTEROL,
76GCARBOHYDRATES,30GPROTEIN,16GFIBER
grilledchickenwithcherryandarugulasalad
grilledchickenwithcherryandarugulasalad
Lookbeyondthedessertcourseforwaystouseanabundanceofpeak-of-seasonfruits.Here,we’veincorporatedcherriesintoaprotein-packedsalad.Ifyoudon’thaveacherrypitter,useachef’sknife:Gentlypressdownoneachcherrywiththesideoftheblade,andremovethepitwithyourfingers.Serves2
Canolaorsaffloweroil,forgrill
boneless,skinlesschickenbreasthalves(4to5ounceseach)
tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
teaspoonred-winevinegar
smallshallot,thinlysliced
ounces(2cups)sweetcherries,pittedandhalved
cupbabyarugula
Heatgrill(orgrillpan)tomedium-high;lightlyoilhotgrates.
Coatchickenwith1tablespoonoliveoil.Seasonwithsaltandpepper.Grillchickenuntilcookedthrough,4to5minutesperside.Transfertoaplate.Letstandfor5minutes.
Meanwhile,whisktogetherremainingtablespoonoliveoil,thevinegar,andshallotinabowl.Addcherriesandarugula,andtosstocombine.Seasonwithsaltandpepper.Servechickentoppedwithsalad.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING435CALORIES,19GFAT(3GSATURATEDFAT),125MGCHOLESTEROL,
18GCARBOHYDRATES,47GPROTEIN,2GFIBER
poachedeggwithriceandedamame
poachedeggwithriceandedamame
Thisultra-deliciousvariationonthepopularricebowlisfilledwithgood-for-youcleansingcabbageandkale,nutrient-richbrownrice,pluseggsandedamameforprotein.Serves2
cupswater
cupshort-grainbrownrice
Coarsesalt
tablespoonsextra-virginoliveoil
garliccloves,sliced
teaspoonred-pepperflakes,plusmoreforserving
bunchkale,stemmedandchopped(4cups)
cup(8ounces)frozenshellededamame,thawed
cupshreddedredcabbage
largeeggs
Bringthewater,rice,andapinchofsalttoaboilinasaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.
Meanwhile,heatoilovermediuminalargeskillet.Addgarlicandred-pepperflakes;cookuntilfragrant,about30seconds.Workinginbatchesifnecessary,addkaleandcook,tossing,untilwilted,about2minutes.Addedamameandcook,stirring,justuntilheatedthrough.Seasonwithsalt.Transfertoabowlwithrice,andtopwithcabbage.
Bring3inchesofwatertoasimmerinaskillet.Crackoneeggatatimeintoateacuporsmallbowlandgentlyslideintowater.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Removeeggsfromwaterusingaslottedspoon.
Toserve,dividericeandvegetablesamongbowls.Topeachwithanegg,andseasonwithsaltandred-pepperflakes.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING615CALORIES,25GFAT(4GSATURATEDFAT),212MGCHOLESTEROL,
74GCARBOHYDRATES,27GPROTEIN,11GFIBER
poachedchickenwithbokchoyingingerbroth
poachedchickenwithbokchoyingingerbroth
You’llwanttomakethisveritablebowlofgoodnessanytimeyoufeelabitundertheweather,towardoffachill,orjustbecauseitisexceptionallysatisfying.Regularbokchoycanbeusedinplaceofbabybokchoy;sliceitintothinwedges.Serves4
cupschickenstock,preferablyhomemade
cupswater
piece(1½inches)freshginger,peeledandsliced
scallions,sliced(1cup),plusmoreforgarnish
Thaichilesorotherhotchilepeppers,1chopped(ribsandseedsremovedforlessheat,ifdesired),1slicedforgarnish
cupdillsprigs
ouncesshiitakemushrooms,capssliced¼inchthick,stemsreserved
wholeboneless,skinlesschickenbreasts(10to12ounceseach)
headsbabybokchoy,quarteredintowedges
Combinestock,thewater,ginger,scallions,choppedchile,thedill,andreservedmushroomstemsinapotovermediumheat;bringtoaboil,thenreducetoagentlesimmer.Addchickenandpoachuntilcookedthrough,13to15minutes.
Transferchickentoacuttingboard,andcovertokeepwarm.Strainstockthroughafinesieve;discardsolids.Returnstocktopot,andbringtoasimmer.Addmushroomcapsandbokchoy;simmeruntiltender,about5minutes.
Toserve,slicechickenanddivideamongbowls,thenladlesoupoverchicken.Garnishwithscallionsandslicedchile.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING191CALORIES,3GFAT(1GSATURATEDFAT),41MGCHOLESTEROL,18G
CARBOHYDRATES,27GPROTEIN,7GFIBER
searedhalibuttacoswithgrapefruit-avocadosalsa
searedhalibuttacoswithgrapefruit-avocadosalsa
Theever-popularfishtaconeednotrelyondeep-friedstripstobedelicious.Ourtacosfeaturesearedhalibutandareservedwithacitrussalsathatwouldalsomakeagreatdipforslicesofjicama.Whensearingthefillets,letthemcookundisturbeduntilgoldenonthebottombeforeflipping,togetthecrispestcrust.Serves4
RubyRedgrapefruit,segmentedandcutinto1-inchpieces
avocado,halved,pitted,peeled,andsliced
tablespoonsdicedredonion
tablespoonschoppedfreshcilantroleaves,plussprigsforgarnish
jalapeñochile,finelychopped(ribsandseedsremovedforlessheat,ifdesired)
tablespoonfreshlimejuice
Coarsesaltandfreshlygroundpepper
tablespoonextra-virginoliveoil
skinlesshalibutfillets(about4ounceseach)
corntortillas(6-inchsize)
cupshreddednapacabbage
Combinegrapefruit,avocado,redonion,cilantro,jalapeño,andlimejuiceinabowl.Seasonwithsalt.
Heatoilinalargeskilletovermedium-high.Seasonhalibutgenerouslywithsaltandpepper.Cookuntilgoldenbrown,2to3minutes.Flipandcontinuetocookuntilgoldenandflaky,2to3minutesmore.Removeandletcoolslightly,thenflakewithafork.
Toasttortillasovertheflameofagasburner,turning,untillightlycharred,about1minute.Topwithfish,salsa,andcabbage,dividingevenly.Garnishwithcilantrosprigsandserveimmediately.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING395CALORIES,15GFAT(2GSATURATEDFAT),36MGCHOLESTEROL,
38GCARBOHYDRATES,27GPROTEIN,6GFIBER
spinach,tofu,andbrownricebowl
spinach,tofu,andbrownricebowl
Congee,orriceporridge,isthequintessentialChinesecomfortfood—andeveryhomecookhasherownvariation.Inthishealthfulversion,brownriceissimmeredwithgingerandgarlicandtoppedwithtofu,babyspinach,andtoastedsesameseeds.KaleorSwisschardcanreplacethespinach;besuretokeeptheratioofgreenstograinsthesame.Serves2
cupswater
cupshort-grainbrownrice
Coarsesaltandfreshlygroundpepper
package(14ounces)firmtofu,drained,slicedinto¼-inch-thickpieces,andpressed
teaspoonstamari
tablespoonplus1teaspoonextra-virginoliveoil,plusmoreforbakingsheet
tablespoonplus1teaspoongratedpeeledfreshginger
garliccloves,minced
cuppackedbabyspinach
scallions,trimmedandthinlysliced
tablespoonssesameseeds,toasted
Bring⅔cupwater,therice,andapinchofsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.
Preheatovento350°F.Placetofuinabowl.Whisktogethertamariandoil;seasonwithsaltandpepper.Drizzledressingovertofu,andmarinate20minutes,tossingoccasionally.
Arrangetofuonanoiledbakingsheet,andbake10minutes.Flipandbake30minutesmore.
Meanwhile,fluffriceagainwithafork,andaddginger,garlic,andremaining6cupswater.Bringtoaboil;cook,stirringoccasionally,untilbrothhasthickened,about25minutes.Seasonwithsalt.Serveimmediatelytoppedwithtofu,spinach,scallions,andsesameseeds.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING468CALORIES,26GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,35
GCARBOHYDRATES,26GPROTEIN,4GFIBER
spicycauliflower,bokchoy,andshrimpstir-frywithcoconut
spicycauliflower,bokchoy,andshrimpstir-fry
withcoconut
ThisSoutheastAsianstir-fryisanexcellentwaytoeatmorecruciferousvegetables(namelycauliflowerandbokchoy),amongthebestsourcesoftheanti-inflammatorycompoundsknownasglucosinolates.Tryservingthedishoverbrownriceorotherwholegrains.Serves2
tablespooncanolaorsaffloweroil
largeheadcauliflower,sliced½inchthick
largeheadbokchoy,trimmedandslicedcrosswise1inchthick
poundlargeshrimp,peeledanddeveined
largegarliccloves,finelychopped
teaspoonsambaloelekorotherhotchilesauce,ortotaste
tablespoonhoney
teaspoonsfishsauce
cupfreshbasilleaves,plusmoreforgarnish
tablespoonsunsweetenedflakedcoconut,toasted
Heat1½teaspoonsoilinawokorlargecast-ironskilletovermedium-high.Addcauliflowerandreduceheattomedium.Cook,stirringoccasionally,untilgoldenbrown,about4minutes.Addbokchoyandcover.Cook,stirringoccasionally,untilvegetablesaretender,about8minutes.Transfervegetablestoaplate,andcovertokeepwarm.
Heat1teaspoonoilinsameskilletovermedium-high.Addshrimpandcookuntiljustopaque,about2minutes.Flipshrimp;usingawoodenspoon,pushtoonesideandaddremaining½teaspoonoil.Addgarlicandcook,stirring,untilfragrantbutnotbrown,about1minute.
Tossgarlicwithshrimpinskillet.Stirinsambaloelek,honey,andfishsauce.Addvegetablesandcookuntilheatedthrough,about30seconds.Stirinbasil.Servetoppedwithcoconutflakesandmorebasil.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING298CALORIES,13GFAT(4GSATURATEDFAT),162MGCHOLESTEROL,
14GCARBOHYDRATES,23GPROTEIN,5GFIBER
blackseabasswithbarley,shiitake,andedamamesalad
blackseabasswithbarley,shiitake,andedamamesalad
Blackseabassisprizedforitstenderbutfirmwhitefleshandsweetflavor.It’salsoversatile:Here,it’ssautéedtoacrisp,goldencrust,butthefishisalsoexcellentgrilled,broiled,orroasted.Thewarmbarleysaladincorporateswholegrainsandlegumesintothemeal;tryitalsowithchicken,orevenonitsown,forasatisfyinglunch.Serves4
cupswater
cuppearlbarley
Coarsesaltandfreshlygroundpepper
cupplus1tablespoonextra-virginoliveoil
ouncesshiitakemushrooms,stemmed,sliced¼inchthick
shallots,minced
smallgarlicclove,minced
cupsfrozenshellededamame,thawed
skinlessblackseabassfillets(about4ounceseach)
limes,cutintowedges
Bringthewater,barley,andapinchofsalttoaboilinasaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,about35minutes.Removefromheat;letstand10minutes,thenfluffwithafork.
Heat3tablespoonsoilinalargeskilletovermedium-high.Addmushrooms;cook,stirringoccasionally,untilbrowned,about8minutes.Reduceheattomedium,andaddshallotsandgarlic;cookuntiltender,about3minutes.Addedamameandcook,stirringoccasionally,untilheatedthrough,about3minutes.Addbarleyandcook,stirring,untilheatedthrough,about2minutes.Seasonwithsaltandpepper.Transfertoabowl,andcovertokeepwarm.Wipepanclean.
Seasonfilletswithsaltandpepper.Heatremaining2tablespoonsoilinpanover
medium-high.Addfilletsandcookuntilbrownedandcrisp,about3minutesperside.Servefilletsatopbarleysalad,andsqueezelimewedgesoverfish.
DAIRY-FREENUT-FREE
PERSERVING568CALORIES,20GFAT(3GSATURATEDFAT),60MGCHOLESTEROL,
57GCARBOHYDRATES,41GPROTEIN,13GFIBER
lentilburgerswithlettuceandyogurt
lentilburgerswithlettuceandyogurt
Ifyoufindyourselfwithleftoverlentils,makethesepan-searedpatties—they’recrisper,bettertasting,andmorehealthfulthanstore-bought(processed)vegetableburgers.Orstartfromscratch;thepattiesareworththetime.Servethematoplettuceleaves,ashere,ortuckedintowhole-wheatpitapockets.Serves4
cupFrenchgreenlentils,pickedoverandrinsed
cupswater
Coarsesalt
smallshallot,finelydiced
largeeggs,lightlywhisked
cupplainfreshbreadcrumbs
tablespoonschoppedfreshflat-leafparsleyleaves,plusmoreforgarnish
tablespoonsextra-virginoliveoil,plusmorefordrizzling
headlettuce,suchasescaroleorBibb,leavesseparated
cupplainyogurt
Pinchofcayennepepper
Caperberriesandthinlyslicedredonion,forserving
Bringlentilsandthewatertoaboilinasmallsaucepan.Reducetoasimmer,seasonwithsalt,andcookuntillentilsaretender,about20minutes.Drainandletcoolcompletely.(Ifnotusingimmediately,letcoolandrefrigeratelentilsincookingliquidupto1week.)
Combinelentils,½teaspoonsalt,theshallot,eggs,breadcrumbs,andparsleyinabowl.Pulsehalfofmixtureinafoodprocessoruntilsmooth(oruseapotatomasher);foldremaininglentilintomixture.
Heatoilinalargeskilletovermedium-high.Scoop¼cupmixture,andshapeintoa3-inchpatty.Repeatwithremainingmixture.Addtoskillet,andcookuntilcrisp
andgolden-brown,about2minutesperside.Transfertoapaper-towel-linedplatetodrain.Letcoolslightly.
Toserve,toplettuceleaveswithlentilpatties.Seasonyogurtwithsalt,sprinklewithcayenne,anddrizzlewithoil.Garnishallwithparsley.Servewithcaperberriesandredonion.
NUT-FREE
PERSERVING304CALORIES,5GFAT(1GSATURATEDFAT),108MGCHOLESTEROL,48
GCARBOHYDRATES,18GPROTEIN,11GFIBER
grilledchickenwithcucumber,radish,andcherrytomatorelish
grilledchickenwithcucumber,radish,andcherrytomatorelish
Quickpickles(orrelishes)addgreatflavor—withoutalotoffatandcalories—toleanproteinslikefishorchicken.Homemadeversionsalsocontainmuchlesssodiumthanthosefromajar.Keepthissimplepicklingmethodinyourbackpocketforallsortsofvegetables,includingwaxbeans,fennel,carrots,orzucchini.Serves6
cupwhite-winevinegar,plusmorefordrizzling(optional)
cupwater
teaspoonturbinadosugar
garliccloves,smashed
smalljalapeñochile,quartered(ribsandseedsremovedforlessheat,ifdesired)
Coarsesaltandfreshlygroundpepper
cucumber,peeledanddiced
radishes,verythinlysliced
ouncescherrytomatoes,halved
smallredonion,finelydiced
Canolaorsaffloweroil,forgrill
boneless,skinlesschickenbreasthalves(4to5ounceseach)
cupfreshmintleaves,torn,pluswholeleavesforgarnish
Combinevinegar,thewater,sugar,garlic,jalapeño,and¾teaspoonsaltinasmallsaucepan,andbringtoaboil.Removefromheat,andletstand15minutes.Strainthroughafinesieve;discardsolids.Letcoolcompletely.
Combinecucumber,radishes,tomatoes,andredonioninabowl.Pourinvinegarmixture,andtosstocoat.
Heatgrill(orgrillpan)tomedium-high;lightlyoilhotgrates.Seasonchickenwith
saltandpepper.Workinginbatches,grillchickenuntilcookedthrough,6to7minutesperside.Transfertoaplatter,andletstand10minutes.Stirtornmintintorelish.Seasonwithsaltandpepper,anddrizzlewithvinegar,ifdesired.Spoonrelishontopofchicken,andgarnishwithmintleaves.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING194CALORIES,4GFAT(0GSATURATEDFAT),75MGCHOLESTEROL,8G
CARBOHYDRATES,34GPROTEIN,1GFIBER
caramelizedfennel,celery,andsardinepasta
caramelizedfennel,celery,andsardinepasta
Inthisversionofpastaconlesarde,aSicilianclassic,tinnedsardinesmakeaconvenient(andjustashealthful)replacementforfresh.Sardinebones,softenedduringcanning,arebarelynoticeable—andfullofcalcium.Lookforfennelwithbright-greenfrondsattached,sincetheyareessentialtothedish.Serves4
tablespoonsextra-virginoliveoil,plusmorefordrizzling
largefennelbulb,trimmed,cored,andthinlysliced,plus¼cupchoppedfennelfronds
celerystalks,thinlyslicedonthebias,plus¼cupceleryleaves
garliccloves,thinlysliced
ounceswhole-wheatpennerigateorothershorttubularwhole-wheatpasta
Coarsesaltandfreshlygroundpepper
Gratedzestof1lemon
tin(4.2ounces)olive-oil-packedsardines,drained
Heatoilinalargeskilletovermedium-high.Addslicedfennel,slicedcelery,andgarlic;cook,stirringfrequently,untiltenderanddeepgolden,about8minutes.Removefromheat.
Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Reserve1cuppastawater;drainpasta.
Addpastaandreservedwatertoskilletwithvegetables.Cookovermedium-highheat,stirringtocoatpasta,untilwarmedthrough,2to3minutes.Stirinfennelfronds,celeryleaves,andlemonzest.Breakupsardinesintolargepieces,andgentlyfoldintopasta.Seasonwithsaltandpepper,drizzlewithoil,andserveimmediately.
DAIRY-FREENUT-FREE
PERSERVING406CALORIES,16GFAT(2GSATURATEDFAT),48MGCHOLESTEROL,
49GCARBOHYDRATES,18GPROTEIN,11GFIBER
shiitakemushroomsandbrownriceinparchment
shiitakemushroomsandbrownriceinparchment
Cookingenpapilloteisnotonlygreatforfishandchicken,it’salsoaniceoptionforvegetarianmeals.Thecookedbrownricegets“steamed”againinthepackets,soitstaysmoistasit’sinfusedwiththeflavorsofmushroomsandthyme.It’sonegoodreasontokeepabatchofcookedbrownriceonhand(theSpinach,Tofu,andBrownRiceBowlisanother).Serves4
cupswater
cupshort-grainbrownrice
Coarsesaltandfreshlygroundpepper
ouncesshiitakemushrooms,stemmed,thinlysliced(4cups)
sprigsthyme
cupextra-virginoliveoil
cuptrimmedmixedgreens,suchasspinach,arugula,orwatercress
Lemonwedges,forserving
Bringthewater,rice,andapinchofsalttoaboilinasaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.
Preheatovento425°F.Cutfour12-by-17-inchpiecesofparchment.Foldeachinhalfcrosswisetomakeacrease,thenunfoldandlayflat.Dividebrownriceevenlyamongparchmentpieces,creatingabedononesideofcrease.Topwithmushroomsandthyme.Seasonwithsaltandpepper,anddrizzlewithoil.Foldparchmentoveringredients,creatingahalf-moonshape.Makesmalloverlappingpleatstosealtheopensides.
Bakeon2rimmedbakingsheetsuntilpacketsarepuffed,20to25minutes(mushroomswillbecookedthrough).Openpackets;addgreens,dividingevenly,
andsqueezealemonwedgeovereachone.Serveimmediately.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING317CALORIES,15GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,44G
CARBOHYDRATES,5GPROTEIN,5GFIBER
wildsalmonwithlentilsandarugula
wildsalmonwithlentilsandarugula
BesidesbeingaclassicpairinginFrenchcooking,salmonandlentilsareadynamicduoofproteinandotherhealth-boostingnutrients.Neitheroneneedsmuchinthewayofflavorenhancers—justafruityextra-virginoliveoil,freshlemonjuice,andtheclassicmirepoixofonion,carrot,andcelerytostart.Serves4
redonion,diced
carrot,diced
celerystalk,diced
driedbayleaf
cup(8ounces)greenlentils,pickedoverandrinsed
Coarsesaltandfreshlygroundpepper
tablespoonsextra-virginoliveoil,plusmorefordrizzling
tablespoonfreshlemonjuice,pluswedgesforserving
cupsbabyarugula
skinlesswildsalmonfillets(about5ounceseach)
Combineredonion,carrot,celery,bayleaf,andlentilsinapot.Addwatertocoverby2inches,andbringtoaboil.Reducetoasimmer,andcookuntillentilsaretender,about25minutes.Drain,discardingbayleaf.Seasonwithsaltandpepper.Addoilandlemonjuice.Stirinarugula,andcovertokeepwarm.
Meanwhile,preheatovento375°F.Arrangesalmoninabakingdish.Drizzlewithoil,andseasonwithsaltandpepper.Coverwithparchment,thenfoil;bakeuntilpartiallyopaqueinthemiddle,about9minutes.Servesalmonatoplentilsalad,withlemonwedges.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING439CALORIES,17GFAT(2GSATURATEDFAT),78MGCHOLESTEROL,32
GCARBOHYDRATES,39GPROTEIN,8GFIBER
mediterraneanchickenstewwithcouscous
mediterraneanchickenstewwithcouscous
Allthehealth-promotingvirtuesoftheMediterraneandietarefoundinthisstew:oliveoil,leafygreens,tomatoes(inthiscasecanned,whichcontainhigheramountsoflycopenethanrawones),garlic,andchicken.Whole-wheatcouscousprovidesmorefiberandantioxidantsthanregularvarieties;youcouldswapinawholegrainlikefarroinitsplace.Serves4
tablespoonextra-virginoliveoil
boneless,skinlesschickenbreasthalves(4to5ounceseach),cutinto1-inchpieces
Coarsesaltandfreshlygroundpepper
onion,thinlysliced
garliccloves,thinlysliced
teaspoondriedoregano
can(28ounces)wholepeeledtomatoes,inpuree
cupwater
cupwhole-wheatcouscous
poundsescarole(about2mediumheads),coarselychopped
HeatoilinaDutchovenoralarge,heavypotovermedium-high.Seasonchickenwithsaltandpepper.Workinginbatches,cookchicken,tossingoccasionally,untilbrowned,about5minutes;transfertoaplate.
Addonion,garlic,andoreganotopot;seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionbeginstobrown,2to4minutes.Addtomatoes(crushingwithbackofaspoonasyouaddthem);cookuntilslightlythickened,8to10minutes.
Meanwhile,bringthewaterandapinchofsalttoaboilinasmallsaucepan.Stirincouscous,cover,andremovefromheat.Letstand5minutes,thenfluffwitha
fork.Covertokeepwarm.
Addchickenwithanyaccumulatedjuicestothepot,andbringtoasimmer;coverandcookuntilchickeniscookedthrough,2to4minutes.Addasmuchescaroletopotaswillfit.Cook,tossingandaddingmoreasspacebecomesavailable.Cookuntilescaroleistender,2to4minutes.Servestewovercouscous.
DAIRY-FREENUT-FREE
PERSERVING295CALORIES,7GFAT(2GSATURATEDFAT),65MGCHOLESTEROL,26
GCARBOHYDRATES,30GPROTEIN,11GFIBER
buttermilk-poachedchickenwithescaroleandradicchio
buttermilk-poachedchickenwithescaroleandradicchio
Buttermilkcreatesatenderizingpoachingliquidforboneless,skinlesschickenbreasts,yieldingaluxurianttexture.Morebuttermilk(andyogurt)goesintothedressingservedalongside.Watermelonradishesareshownhere,butanytypeofradishwillworkjustfine.Serves6
boneless,skinlesschickenbreasts(4to5ounceseach)
quartbuttermilk
sprigssage
garliccloves,smashed
Coarsesaltandfreshlygroundpepper
cupplainGreekyogurt
smallshallot,minced
cupfinelychoppedcornichons
teaspoonscapers,rinsedanddrained
teaspoonfinelygratedlemonzest,plus1tablespoonfreshjuice
smallheadescarole,leavestorn
smallheadradicchio,leavesseparated
radishes,thinlysliced
cupslicedalmonds,toasted
Letchickenstandatroomtemperature30minutes.Reserve3tablespoonsbuttermilkfordressing;placeremainingbuttermilk,thesage,andgarlicinaDutchovenoralarge,heavypot.Seasonchickenwithsaltandpepper,andsubmergeinbuttermilkmixtureinasinglelayer.
Heatmixtureovermedium,stirringoccasionally,untiljustshimmering(donotletbuttermilksimmer,oritwillcurdle).Poachchicken,turningpiecesoccasionally,untilcookedthrough,about15minutes;adjustheatasnecessarytokeepliquid
fromreachingasimmer.Transferchickentoadishandletcool.Discardpoachingliquid.
Inabowl,combineyogurt,shallot,cornichons,capers,lemonzestandjuice,andreservedbuttermilk.Seasonwithsalt.Arrangeescaroleandradicchioonaplatter.Topwithchicken,radishes,andalmonds.Servedressingontheside.
GLUTEN-FREE
PERSERVING304CALORIES,9GFAT(4GSATURATEDFAT),96MGCHOLESTEROL,14
GCARBOHYDRATES,41GPROTEIN,3GFIBER
farrospaghettiwithfreshtomatoesandmarconaalmonds
farrospaghettiwithfreshtomatoesandmarconaalmonds
Littlemorethanfresh,ripe,juicytomatoesmakeupthisno-cookpastasauce.Marinatingthetomatoesforatleastonehour(anduptothree)allowsthemtosoakupalltheotherflavors,whichpairnicelywiththewhole-grainnoodles.ChoppedMarconaalmondsreplacebreadcrumbsforacrunchycomponent.Serves4
largetomatoes(about2pounds),coredandcoarselychopped
cupextra-virginoliveoil
garliccloves,thinlysliced
teaspoonred-pepperflakes
cupfreshbasilleaves,plusmoreforgarnish
Coarsesalt
ouncesfarrospaghetti
cupchoppedMarconaalmonds,forgarnish
Combinetomatoes,oil,garlic,red-pepperflakes,basil,andapinchofsaltinabowl;letstand1to3hoursatroomtemperature.
Meanwhile,cookspaghettiinapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drainandreturnpastatopot.Addtomatosauceandtosstocombine.
Garnisheachservingwithalmondsandbasilbeforeserving.
VEGANDAIRY-FREE
PERSERVING608CALORIES,37GFAT(5GSATURATEDFAT),0MGCHOLESTEROL,62
GCARBOHYDRATES,13GPROTEIN,12GFIBER
almond-crustedchickenbreastwithspinach
almond-crustedchickenbreastwithspinach
Nutsofferagluten-freewaytomake“breaded”chickencutletsthatareascrispandtastyastheoriginal(somesay,evenbetter).Here,toastedalmondsaregroundtoapastewithgarlicandextra-virginoliveoil,thenpattedoverthechickenbreastsbeforeroasting.Serves2
cupalmonds,toasted
tablespoonsextra-virginoliveoil
garlicclove
Coarsesaltandfreshlygroundpepper
boneless,skinlesschickenbreasthalves(4to5ounceseach)
ouncesbabyspinach
Lemonwedges,forserving
Preheatovento425°F.Pulsealmonds,oil,garlic,and½teaspoonsalttoacoarsepasteinafoodprocessor.Seasonchickenwithsaltandpepper.Rubalmondpasteoverchicken,dividingevenly.
Roastchickenonarimmedbakingsheetuntilcookedthrough,15to18minutes.Transfertoacuttingboardandslice.Servechickenoverbabyspinachwithlemonwedges.
DAIRY-FREEGLUTEN-FREE
PERSERVING373CALORIES,21GFAT(2GSATURATEDFAT),82MGCHOLESTEROL,9
GCARBOHYDRATES,41GPROTEIN,6GFIBER
blackcodwithherbs,zucchini,andwhole-wheatcouscous
blackcodwithherbs,zucchini,andwhole-wheatcouscous
Alsoknownassablefish,blackcod—whichisnotrelatedtocodfish—rivalswildsalmoninomega-3fattyacidcontent.Ithasamildbutteryflavorandfirmwhitefleshsimilartocodandhalibut(eitherofwhichcanbeusedinitsplace).Youcouldalsoservethedishwithquinoaorbrownriceinsteadofwhole-wheatcouscous.Serves4
scallions,trimmedandchopped
cuppackedfreshcilantroleaves
cuppackedfreshmintleaves
tablespoonsextra-virginoliveoil
tablespoonfinelychoppedpeeledfreshginger
teaspoongroundcoriander(optional)
Coarsesaltandfreshlygroundpepper
zucchini,cutlengthwiseinto¾-inch-thickspears
skinlessblackcodfillets(about5ounceseach)
cupwater
cupwhole-wheatcouscous
Preheatovento425°F.Pulsescallions,cilantro,mint,oil,ginger,coriander,and½teaspoonsaltinafoodprocessoruntilacoarsepasteforms.Seasonwithpepper.
Tosszucchiniwith3tablespoonsherbpasteinabowl.Arrangeinasinglelayeronarimmedbakingsheet.Roastfor5minutes.Removefromoven.
Rubremainingherbpasteontobothsidesoffishfillets.Pushzucchinitoedgesofbakingsheet,andarrangefishincenter,leavingabout½inchbetweeneachfillet.Roastuntilfishisopaqueandsemifirmtothetouch,about15minutes.
Meanwhile,bringthewaterandapinchofsalttoaboilinasmallsaucepan.Stir
incouscous,cover,andremovefromheat.Letstand5minutes,thenfluffwithafork.
Servefishovercouscouswithzucchiniontheside.
DAIRY-FREENUT-FREE
PERSERVING323CALORIES,12GFAT(2GSATURATEDFAT),78MGCHOLESTEROL,16
GCARBOHYDRATES,37GPROTEIN,5GFIBER
sautéedmushroomswithtoastedflatbreadandbakedeggs
sautéedmushroomswithtoastedflatbreadandbakedeggs
Heartyone-potvegetarianmealslikethisoneareaboontothehomecook,sincetheyareequallywelcomeatthefamilydinnertableorwhenwelcomingfriendsforbrunch.Amixtureofdifferentmushroomsproducesthebestresults;varytheamountofred-pepperflakestosuityourpreference.Serves4
whole-wheatflatbread(6-inchsize)
tablespoonsextra-virginoliveoil
garliccloves,thinlysliced
poundmixedmushrooms,suchascremini,shiitake,andoyster,trimmedandthinlysliced
Coarsesalt
Red-pepperflakes
cupdrywhitewine
tablespoonsfreshthymeleaves
largeeggs,roomtemperature
Preheatovento425°F.Toastflatbreadovertheflameofagasburner(orcharunderthebroiler).Tearinto2-inchpieces.
Heatoilinalargeovenproofskilletovermedium.Addgarlicandcookuntilfragrantbutnotbrowned,about1minute.Increaseheattomedium-highandaddmushrooms.Cook,stirringoccasionally,untiltenderandgoldenbrown,about10minutes.Seasonwithsaltandred-pepperflakes.Addwineanddeglaze,scrapingupbrownedbitsfromthebottomofthepan.Stirinflatbreadpiecesandthyme,andremoveskilletfromheat.
Make4shallowwellsinthemushroommixtureandcrack1eggintoeachwell.Transfertotheoven,andcookuntilwhitesarejustsetandyolksarestillloose,
about4minutes.Seasoneggswithsaltandred-pepperflakes.Serveimmediately.
DAIRY-FREENUT-FREE
PERSERVING256CALORIES,16GFAT(3GSATURATEDFAT),212MGCHOLESTEROL,
17GCARBOHYDRATES,11GPROTEIN,2GFIBER
grapefruit,salmon,andavocadosalad
grapefruit,salmon,andavocadosalad
Naturallydetoxifyinggrapefruitandheart-healthyavocadojoinforceswithomega-3-richsalmoninthiswintersalad.Bakedsalmoncallsforlittleaddedfat(here,extra-virginoliveoil)tobemoistandachievejusttherighttextureforbreakingintopieces.Serves4
skinlesswildsalmonfillets(about5ounceseach)
Coarsesaltandfreshlygroundpepper
tablespoonextra-virginoliveoil,plusmoreforserving
scallions,trimmedandthinlysliced
RubyRedgrapefruit,segmented
avocado,halved,pitted,peeled,andsliced
cupstrimmedmixedtendergreens,suchaswatercressandsunflowershoots
Limewedges,fordrizzling
Preheatovento375°F.Seasonsalmonwithsaltandpepper,andarrangeinabakingdish.Drizzlewithoil,thensprinklewith1slicedscallion.Bakeuntilpartiallyopaqueinthemiddle,about10minutes.Letcoolslightly,andbreakupfishintolargepieces.
Arrangesalmononaplatter,andtopwithremainingscallion,thegrapefruit,avocado,andgreens.Drizzlewithoil,andsqueezelimewedgesoversalad.Seasonwithsaltandpepperandserveimmediately.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING229CALORIES,15GFAT(2GSATURATEDFAT),39MGCHOLESTEROL,10
GCARBOHYDRATES,16GPROTEIN,4GFIBER
redlentilsoupwithturnipandparsley
redlentilsoupwithturnipandparsley
Ifyou’remorefamiliarwithbrownorgreenvarieties,consideraddingredlentilstoyourpantry.Here,theyarepairedwithturnipinasuper-simplesoup.Turnipsareslightlysweetandpeppery,andaverygoodsourceofvitaminC.Peelandshredthem(likecarrots)forslawsorsalads;ortosswitholiveoilandherbs,androastthemintheoven.Serves8
tablespoonsoliveoil
yellowonion,diced
garliccloves,minced
celerystalks,finelydiced
tomatoes,chopped
cupsdriedredlentils,pickedoverandrinsed
turnip,peeledanddiced
cupswater
cupchoppedfreshflat-leafparsleyleaves,plusmoreforgarnish
teaspoonred-winevinegar
Coarsesaltandfreshlygroundpepper
Heatoilinapotovermedium.Addonion,garlic,andcelery;cook,stirringoccasionally,untiltender,6to8minutes.
Increaseheattohigh,andaddtomatoes;cook,stirring,1minute.Stirinlentils,turnip,andthewater,andbringtoaboil.Reduceheatandsimmeruntillentilsaretender,20to25minutes.Stirinparsleyandvinegar.Seasonwithsaltandpepper.Servesoupimmediately,garnishedwithadditionalparsley.
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING190CALORIES,5GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,28G
CARBOHYDRATES,11GPROTEIN,7GFIBER
spaghettiwithcollardgreensandlemon
spaghettiwithcollardgreensandlemon
Thiswholesomepastadishstrikesjusttherightbalanceofgreensandnoodles,withampleflavorprovidedbylotsoflemon(zestandjuice)andsomefinelygratedsharpcheese.Pinenutsareagoodsourceofheart-healthyfats;choosenutsfromtheUnitedStates,Europe,orTurkey(thesewillbelongandthin)overthosefromChina(shortandround).Serves4
tablespoonsextra-virginoliveoil
garliccloves,sliced
teaspoonred-pepperflakes
bunchcollardgreens(12ounces),ribsremoved,thinlysliced
cuppinenuts,toasted
Gratedzestof1lemon,plusmoreforgarnish
tablespoonsfreshlemonjuice
Coarsesalt
ounceswhole-grainspaghetti,suchasfarro
cupfinelygratedPecorinoRomanocheese
Heatoilinalargeskilletovermedium.Addgarlicandred-pepperflakes;cookuntiltender,about1minute.Addcollardgreensandcook,stirring,untiltender,about5minutes.Removefromheat,andstirinpinenutsandlemonzestandjuice.Seasonwithsalt.
Meanwhile,cookspaghettiinapotofsaltedboilingwateruntilaldente,accordingtopackageinstructions.Reserve1cuppastawater;drainpasta.
Addpastaandreservedwatertoskillet,tossingtocoat.Serveimmediately,garnishedwithlemonzestandsprinkledwithcheese.
PERSERVING605CALORIES,29GFAT(7GSATURATEDFAT),6MGCHOLESTEROL,73
GCARBOHYDRATES,21GPROTEIN,15GFIBER
trout,tomatoes,andbasilinparchment
trout,tomatoes,andbasilinparchment
Thebesttimetomaketheselovelypacketsisduringthesummer,whenbasilandtomatoesareattheirmostflavorful.Ameredrizzleofextra-virginoliveoiloverthefishbeforesealingtheparchmentissufficienttoaidinsteamingduringcooking.Serveasis,oroverbrownriceorotherwholegrain.Serves4
skinlessrainbowtroutfillets(about5ounceseach),bonesremoved
Coarsesaltandfreshlygroundpepper
smalltomatoes,thinlysliced
Extra-virginoliveoil,fordrizzling
cupfreshbasilleaves
Preheatovento400°F.Cutfour12-by-17-inchpiecesofparchment.Foldeachinhalfcrosswisetomakeacrease,thenunfoldandlayflat.Arrangeeachfilletinthecenterofaparchmentrectangle.Seasonwithsaltandpepper,andtopwithtomatoes.Drizzlewithoil.Foldparchmentoveringredients,creatingahalf-moonshape.Makesmalloverlappingpleatstosealtheopensides.
Bakeon2rimmedbakingsheetsuntilpacketsarepuffed,12to14minutes(fishwillbeopaquethroughout).Serveimmediately,cuttingopenpacketsandgarnishingfishwithbasilatthetable.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING230CALORIES,9GFAT(2GSATURATEDFAT),94MGCHOLESTEROL,2
GCARBOHYDRATES,33GPROTEIN,1GFIBER
spicynorthafricanchicken-chickpeastew
spicynorthafricanchicken-chickpeastew
Chickenandchickpeasgivethisdishplentyofprotein;cinnamon,cumin,ginger,garlic,cilantro,andlemon(peelandall)makeitincrediblyflavorfulandwonderfullycleansing.FollowthestewwithPistachio-StuffedDatesandfreshmintteaforaNorthAfrican–inspiredmeal.Serves4
tablespoonextra-virginoliveoil
onions,thinlysliced
tablespoonmincedpeeledfreshginger
garliccloves,thinlysliced
teaspoongroundcumin
cupscookedchickpeas,drainedandrinsed
plumtomatoes,coarselychopped
smalllemon,seededandfinelychopped(includingpeel),pluswedgesforserving
stickscinnamon
wholechicken(about4pounds),cutinto10pieces,skinremoved
Coarsesaltandfreshlygroundpepper
cupswater
cupcoarselychoppedcilantro,plusmoreforgarnish
Heatoilinastockpotovermedium.Addonions,ginger,andgarlic;cook,stirringfrequently,untilonionsaresoftandtranslucent,about10minutes.Addcuminandcook,stirring,for30seconds.Addchickpeas,tomatoes,choppedlemon,andcinnamonsticks;cook,stirring,untiltomatoessoftenslightly,about3minutes.
Seasonchickenwithsaltandpepper;addtopot.Addthewater,nestlingchickenintoliquid.Bringtoaboil.Reducetoagentlesimmer,andcook,partiallycovered,untilchickeniscookedthrough,about40minutes.Removechicken.
Increaseheattohigh,andcontinuecookingtoreduceliquidslightly,ifnecessary,
crushingsomechickpeastothicken.Stirincilantro.Seasonwithmoresaltandpepper.Spoonchickpeasandliquidintobowls,andtopwithchicken.Garnishwithadditionalcilantro,andserveimmediatelywithlemonwedges.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING741CALORIES,21GFAT(5GSATURATEDFAT),108MGCHOLESTEROL,71
GCARBOHYDRATES,60GPROTEIN,19GFIBER
shrimp,cod,andfennelsoupwithtomatoes
shrimp,cod,andfennelsoupwithtomatoes
Thistakeonbouillabaissefeaturesshrimpandcod,bothleanproteinsandgoodsourcesofomega-3fattyacids,inabaseoffishstockbulkedupwithtomatoesandfennel.Contrarytotheirreputationasahigh-cholesterolfood,shrimphavebeenshowntoraisegoodcholesterollevelsandlowertriglyceridelevels(anotherriskfactorforheartdisease).Serves4
vine-ripenedtomatoes
tablespoonsextra-virginoliveoil
smallonion,finelychopped
garliccloves,minced
smallbulbfennel,quarteredlengthwise,cored,thinlyslicedcrosswise,frondsreservedforgarnish
Coarsesaltandfreshlygroundwhitepepper
cupdrywhitewineorwater
cupsfishstock,preferablyhomemade
ouncesskinlesscodfillets,cutinto1½-inchpieces
poundmediumshrimp,peeledanddeveined(tailsleftintact)
ScoreanXinthebottomofeachtomatousingasharpparingknife.Blanchtomatoesinapotofboilingwateruntilskinsloosen,30secondsto1minute.Transfertoanice-waterbathusingaslottedspoonandletcool.Peelanddiscardskins.Coreandcoarselychoptomatoes.
Heat1tablespoonoilinaDutchovenoralarge,heavypotovermedium-high.Addonion,garlic,andslicedfennel;cookuntilsoftened,stirringoccasionally,3to5minutes.Seasonwithsaltandwhitepepper.Addwine.Returntoheat;bringtoaboil,scrapingupbrownbitsfrombottomofpot.Cookuntilreducedbyhalf,
about2minutes.
Addstockandtomatoes;bringtoasimmer.Stirincodandshrimp,andreturntoasimmer.Removefromheat;letstand,stirringhalfwaythrough,untilcodandshrimparejustcookedthrough,about3minutes.
Servesoupdrizzledwithremainingtablespoonoilandgarnishedwithfennelfronds.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING374CALORIES,10GFAT(2GSATURATEDFAT),169MGCHOLESTEROL,
14GCARBOHYDRATES,43GPROTEIN,3GFIBER
grilledsalmonandbokchoywithorange-avocadosalsa
grilledsalmonandbokchoywithorange-avocadosalsa
Invoketropicalclimeswiththissunnysalsa,amixoforangeandavocadowithjustatouchoftoastedsesameoil.Ifgrillingisnotanoption,useagrillpanorthebroilertocookthesalmonandbokchoy.Serves2
Canolaorsaffloweroil,forgrill
navelorange,segmented
avocado,peeledanddiced
tablespoonchoppedredonion
tablespoonchoppedfreshcilantroleaves
teaspoonfreshlimejuice
teaspoontoastedsesameoil
Coarsesaltandfreshlygroundpepper
skinlesswildsalmonfillets(about5ounceseach)
headsbokchoy,halvedlengthwise
Extra-virginoliveoil,fordrizzling
Heatgrill(orgrillpan)tomedium-high;lightlyoilhotgrates.Inabowl,combineorange,avocado,redonion,cilantro,limejuice,andsesameoil.Seasonwithsaltandpepper.
Seasonsalmonandbokchoywithsaltandpepper,anddrizzlewithoil.Grillsalmon,flippinghalfwaythrough,untilpartiallyopaqueinthecenter,3to4minutesperside.Grillbokchoyuntilbrightgreenandslightlywilted,about1minuteperside.
Spoonavocadosalsaoverfish.Serveimmediately,withbokchoyontheside.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING500CALORIES,21GFAT(3GSATURATEDFAT),78MGCHOLESTEROL,41
GCARBOHYDRATES,49GPROTEIN,17GFIBER
spinachtartwitholive-oilcrackercrust
spinachtartwitholive-oilcrackercrust
Moregreens,lesscrustiswhatmakesthistakeonspanakopitasomuchbetterforyou.Plus,there’snobutterinthecrustandlesscheeseinthefilling.Thetartiseasyenoughforaweeknightdinner,butworthkeepinginmindforvegetarianguestsduringtheholidays.Serves6
cupwhole-wheatflour
cupspeltflour
tablespoonsplus½teaspoonsesameseeds
teaspoonscoarsesalt
cupplus1tablespoonextra-virginoliveoil
cupwater
poundsspinach,stemmed(about14packedcups)
largeshallot,finelychopped
garlicclove,minced
teaspoonred-pepperflakes,plusmoreforgarnish
cupfetacheese,crumbled(about2ounces)
largeeggs,lightlybeaten
Preheatovento425°F.Whisktogetherbothflours,2tablespoonssesameseeds,and1teaspoonsaltinabowl.Stirin⅓cupoilandthewater;kneaduntilaballforms.Rolloutdoughintoa12-inchround.Fitintoa9½-inchtartpanwitharemovablebottom;trimanyexcess.Prickbottomalloverwithafork.Bakeuntilgoldenbrown,about35minutes.Letcoolonawirerack.
Reduceoventemperatureto350°F.Rinsespinachandplaceinalargepot,withwaterclingingtoleaves.Cover;cookovermedium,tossingoccasionally,untiljustwilted,about6minutes.Transfertoacolandertodrain.Squeezespinachinakitchentoweltoremoveexcesswater.Coarselychopandtransfertoabowl.
Wipepotclean.Heatremainingtablespoonoilovermedium.Cookshallot,garlic,
andred-pepperflakes,stirring,untilsoftened,about4minutes.Transfertobowlwithspinach.Stirinfeta,eggs,andremaining½teaspoonsalt.Pourintocrust;sprinklewithremaining½teaspoonsesameseeds.Bakeuntilfillingisjustset,30to35minutes.Servegarnishedwithred-pepperflakes.
NUT-FREE
PERSERVING317CALORIES,20GFAT(4GSATURATEDFAT),78MGCHOLESTEROL,26
GCARBOHYDRATES,11GPROTEIN,6GFIBER
watercress,sardine,andorangesalad
watercress,sardine,andorangesalad
Heart-healthysardinesfromatinmakethissaladaconvenientoptionforweeknightmeals.Watercress,clementines,andtoastedpumpkinseedscontributeloadsofnutrientsalongwithappealingflavors,textures,andcolors.Serves2
clementines
Gratedzestandjuiceof½lemon
tablespoonextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
cupstrimmedwatercress,suchasUplandcress
smallredonion,sliced
tablespoonfreshtarragonleaves
tin(4.2ounces)olive-oil-packedsardines,drained
tablespoonsrawhulledpumpkinseeds(pepitas),toasted
Useaparingknifetocutpeelandpithawayfromclementines,followingcurveofthefruit.Sliceclementinesintorounds,andremoveanyseeds.
Whisktogetherlemonzestandjuicewithoilinabowl,andseasonwithsaltandpepper.
Arrangewatercress,redonion,andtarragononaplatter.Topwithclementines,sardines,andpumpkinseeds.Seasonwithsaltandpepper.Drizzlewithvinaigretteandserveimmediately.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING281CALORIES,16GFAT(3GSATURATEDFAT),85MGCHOLESTEROL,14
GCARBOHYDRATES,23GPROTEIN,2GFIBER
poachedsalmonwithfennelandgrapefruit
poachedsalmonwithfennelandgrapefruit
Poachinggivessalmonawonderfullysilkentextureandinfusesitwiththesubtleflavorofthearomaticsitiscookedwith,whichmellowandsoften.Here,grapefruit(zestandjuice)isanicealternativetotheusuallemon.Rusticbreadisjustrightforsoppingupthecookingliquid,whichdoublesasabrothforserving,ifdesired.Serves4
RubyRedgrapefruit
cupsfishstock,preferablyhomemade
smallredonion,slicedintowedges,rootendattached
smallfennelbulb,slicedlengthwise,rootendattached,plus2stalkswithfronds
wholeblackpeppercorns
cupswater
Coarsesalt
skinlesswildsalmonfillets(about5ounceseach)
Useavegetablepeelertoremovethegrapefruitzestinlongstrips,thensqueeze¼cupjuice.TransfertoaDutchovenoralarge,heavypot.Addstock,redonion,fennel,peppercorns,andthewater;seasonwithsalt.Bringtoagentlesimmer,cover,andcookuntilthefennelistender,about10minutes.
Submergefishincookingliquid;cookatasteadysimmeruntilsalmoniscookedthrough,about5minutes.Transferfilletstoplatesandservewithfennel,onion,andzest.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING287CALORIES,11GFAT(2GSATURATEDFAT),80MGCHOLESTEROL,11
GCARBOHYDRATES,35GPROTEIN,3GFIBER
ginger-scallionchickenbreastsinparchment
ginger-scallionchickenbreastsinparchment
Boneless,skinlesschickenbreastscookquicklyandpairwellwitharangeofspicesandseasonings,includingtheAsianoneshere.Reservethemushroomsoakingliquidformakingvegetablestockorrisotto.Serves4
ounces(about⅓cup)driedshiitakemushrooms
cupboilingwater
cuptamari
teaspoontoastedsesameoil
cupricevinegar
teaspoonshoney
piece(4inches)peeledfreshginger:3inchesfinelygrated;theremaindersliced
scallions,whiteandlight-greenpartsonly,finelychopped;plusmore,julienned,forgarnish
wholeboneless,skinlesschickenbreasts(10to12ounceseach)
Preheatovento400°F.Soakmushroomsintheboilingwateruntilsoft,about15minutes.Liftmushroomswithaslottedspoonorasieve;thinlyslicemushrooms.
Stirtogethertamari,sesameoil,vinegar,honey,andslicedgingerinabakingdish.Stirtogetherchoppedscallionsandgratedgingerinabowl.
Cutchickeninhalflengthwisetomake4piecestotal.Makeaslitinonesideofeachpiecetocreateapocket,leavingothersideintact.Spoonscallion-gingermixtureintoeachpiece,dividingevenly.Transferchickentobakingdishwithtamarimixture.Marinateatroomtemperature,turninghalfwaythrough,20minutes.
Cutfour12-by-17-inchpiecesofparchment.Foldeachinhalfcrosswisetomakeacrease,thenunfoldandlayflat.Arrangeachickenpieceononesideofcreaseof
eachparchmentrectangle;topwithmushrooms.Foldparchmentoveringredients,creatingahalf-moonshape.Makesmalloverlappingpleatstosealopensides.Cookon2rimmedbakingsheets10minutes(chickenwillbecookedthrough).Openpackets,garnishwithjuliennedscallions,andserveimmediately.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING358CALORIES,6GFAT(2GSATURATEDFAT),108MGCHOLESTEROL,
34GCARBOHYDRATES,45GPROTEIN,5GFIBER
brownricewithsalmon,avocado,andtoastednori
brownricewithsalmon,avocado,andtoastednori
SkipthetakeoutsushiandprepareaJapanese-inspireddinnerfromscratchinstead.Serveextratoastednorisheetsontheirownforanexcellentprotein-andnutrient-richsnack.Serves4
cupswater
cupsshort-grainbrownrice
Coarsesalt
teaspooncanolaoil
piecessushi-gradesalmon(eachabout4ouncesand1inchthick)
sheetsnori
tablespoonsfreshlemonjuice
tablespoonsreduced-sodiumsoysauce
teaspoonshotchilesauce
avocado,halved,pitted,peeled,andsliced
Englishcucumber,halvedlengthwiseandthinlyslicedonthebias
cupcilantrosprigs
smallThaichile,thinlysliced,forgarnish(optional)
Bringthewater,rice,andapinchofsalttoaboilinasaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.
Heatoilinanonstickpanoverhigh.Patfishdry.Cookfishuntilgolden-brownonoutsidebutstillrareincenter,1½to2minutesperside.Letcoolslightly.
Meanwhile,usingtongs,toastnorisheets,oneatatime,overtheflameofagasburneruntiltheybegintoshrivelandarefragrant.
Mixtogetherlemonjuice,soysauce,andchilesauceinabowl.Dividericeamong
4plates,anddrizzlewithhalfthesauce.Arrangeavocadoandcucumberontopofrice.Breaksalmonintochunks,anddivideamongplates.Drizzlewithremainingsauce,andtopwithcilantroandchile,ifdesired.Breaknoriintopieces,andserveontheside.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING488CALORIES,11GFAT(1GSATURATEDFAT),66MGCHOLESTEROL,55
GCARBOHYDRATES,41GPROTEIN,6GFIBER
almondchickensoupwithsweetpotato,collards,andginger
almondchickensoupwithsweetpotato,collards,andginger
Afulltwotablespoonsofmincedfreshgingerprovidesthissoup—inspiredbyclassicNorthAfricannutstews—withsignificantwarmingpropertiesaswellasampleantioxidants.Collards,sweetpotato,andalmondbutter(tothickenthebroth)upthenutritionalante.Serves4
cupschickenstock,preferablyhomemade
yellowonion,finelychopped
garlicclove,minced
largesweetpotato,peeledandfinelychopped
ouncesboneless,skinlesschickenbreast,cutinto1-inchpieces
cupsmoothalmondbutter
cupchoppedtrimmedcollardgreenleaves
tablespoonsmincedpeeledfreshginger
Coarsesaltandfreshlygroundpepper
Limewedges,forserving
Combinestock,onion,garlic,andsweetpotatoinastockpot,andbringtoaboil.Reducetoasimmer,andaddthechicken;coverandsimmer20minutes.
Inabowl,whisktogetheralmondbutterand½cupofhotbrothintoathickpaste.
Addcollardleavesandgingertosoup;bringtoaboil,thenreducetheheatandsimmer,covered,5minutes.Stirinalmond-butterpaste.Seasonwithsaltandpepper.Servesoupimmediatelywithlimewedges.
DAIRY-FREEGLUTEN-FREE
PERSERVING348CALORIES,21GFAT(3GSATURATEDFAT),48MGCHOLESTEROL,17
GCARBOHYDRATES,26GPROTEIN,3GFIBER
moroccan-steamedsalmonwithquinoaandcarrots
moroccan-steamedsalmonwithquinoaandcarrots
Cilantro,apowerfulantioxidant,isprocessedwithgarlic,lemon,oliveoil,cumin,andred-pepperflakestomakeaversatilesauce.Thistimeit’sservedwithsalmon,butitwillalsopairnicelywithothertypesoffish,suchasrainbowtroutorhalibut,aswellaschicken;ordrizzleoverroastedvegetablesorgrain-basedsalads.Serves2
cupwater
cupquinoa,rinsedanddrained
carrot,finelychopped
Coarsesalt
cupsfreshcilantroleaves,plusmoreforgarnish
garlicclove,crushed
tablespoonsextra-virginoliveoil,plusmoreforbrushing
tablespoonsfreshlemonjuice
teaspooncuminpowder
teaspoonred-pepperflakes
skinlesswildsalmonfillets(about5ounceseach)
Bringthewater,quinoa,carrot,and¼teaspoonsalttoaboilinasmallsaucepan.Reduceheat,cover,andsimmeruntilliquidhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Transfertoalargebowl,thenfluffwithafork.
Pulsecilantro,garlic,oil,lemonjuice,cumin,andred-pepperflakesinafoodprocessoruntilsmooth.Seasonwithsalt.
Lightlyseasonsalmonwithsalt.Brushbottomofametalsteamerbasket(orcolander)withoil.(Ifusingabamboosteamer,linebottomwithalargelettuceleaforaparchmentround.)Arrangesalmoninsteamer,andsetoverboilingwater;
steam,covered,untilpartiallyopaqueinthemiddle,6to9minutes.
Servesalmonovercouscous;topwithcilantrosauce,andgarnishwithadditionalcilantro.
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING577CALORIES,33GFAT(5GSATURATEDFAT),78MGCHOLESTEROL,35
GCARBOHYDRATES,35GPROTEIN,4GFIBER
pistachio-stuffeddateswithcoconut
dates,pitted
cupunsaltedshelledpistachios
Pinchofcoarsesalt
tablespoonunsweetenedshreddedcoconut,toasted
Useaparingknifetosplitopendates,leavingothersideintact.Pureepistachiosinafoodprocessoruntilathickpasteforms,about5minutes.Seasonwithsalt.Spoonmixtureintodates.Topwithcoconut.Makes16
VEGANDAIRY-FREEGLUTEN-FREE
PERSERVING(1DATE)49CALORIES,2GFAT(0GSATURATEDFAT),0MG
CHOLESTEROL,7GCARBOHYDRATES,1GPROTEIN,1GFIBER
citrussaladwithpomegranate
poundsmixedcitrussuchasnavel,CaraCara,mandarin,andbloodoranges;grapefruit;andMeyerlemons½cuppomegranateseeds(from½largepomegranate)
Useaparingknifetocutawaypeelandpithofcitrus,followingthecurveofthefruit.Slicesomefruitintorounds,andseparateothersintosegments.
Arrangecitrusonaplatter,andsprinklewithpomegranateseedsbeforeserving.Serves4
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING197CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,50G
CARBOHYDRATES,4GPROTEIN,8GFIBER
no-bakeoatbarswithstrawberries
cupspitteddates
cuprawmacadamianuts
tablespoonsold-fashionedrolledoats
Pinchofseasalt
cupstrawberries,hulledandthinlysliced
Pulsedates,nuts,oats,andseasaltinafoodprocessorjustuntilcombined.Pressmixtureintothebottomofa9-by-5-inchloafpan.
Mashhalfthestrawberrieswithaforkorpotatomasher,andspreadontopofdatemixture.Topwithremainingstrawberries.Sliceintorectanglestoserve.Makes6
VEGANDAIRY-FREE
PERSERVING(1BAR)176CALORIES,4GFAT(1GSATURATEDFAT),0MG
CHOLESTEROL,36GCARBOHYDRATES,2GPROTEIN,4GFIBER
roastedplumswithyogurtandgranola
cuphoney
cupfreshorangejuice
largepurpleorredplums(about1½pounds),halvedandpittedPlainyogurt,forserving
Granola,preferablyhomemade,forserving
Preheatovento400°F.Stirtocombinehoneyandorangejuiceinan8-inchsquarebakingdish.Arrangeplums,cutsidedown,indish.Roastuntiltenderandjuicy,25to30minutes,turningplumsoverduringfinal10minutesofbakingandspooningjuicesoverfruit.(Ifliquidevaporatescompletelyduringbaking,add1to2tablespoonswater.)Serveplumswarmoratroomtemperature,drizzledwithpanjuicesandtoppedwithyogurtandgranola.Serves4
PERSERVING199CALORIES,3GFAT(1GSATURATEDFAT),1MGCHOLESTEROL,44G
CARBOHYDRATES,3GPROTEIN,3GFIBER
darkchocolatebarkwithhazelnuts
Canolaoil,forbakingpan
ouncesdarkchocolate(atleast70percentcacao),melted¼cuphazelnuts,blanchedandtoasted,chopped¼teaspoonflakyseasalt,suchasMaldon
Lightlybrushan8-inchsquarebakingpanwithoil.Linewithparchment,leavingoverhang.Pourinchocolate,andsmoothintoanevenlayerwithanoffsetspatula.
Sprinkleevenlywithhazelnutsandseasalt.Refrigerateuntilcompletelyset,about30minutes.Toserve,peeloffparchment,andbreakintopieces.Serves6to8
Note:Trydifferentcombinationsoftoppings:nuts,driedfruit,unsweetenedcoconut,gratedorangezest,orcandiedginger.
VEGANDAIRY-FREEGLUTEN-FREE
PERSERVING188CALORIES,16GFAT(7GSATURATEDFAT),0MGCHOLESTEROL,17G
CARBOHYDRATES,3GPROTEIN,3GFIBER
coconut-chocolatemacaroons
largeeggwhite
tablespoonshoney
teaspoonpurevanillaextract
Gratedzestof1lemon
teaspooncoarsesalt
cupsfinelyshreddedunsweetenedcoconut
ouncesdarkchocolate(atleast70percentcacao),melted
Preheatovento375°F.Inabowl,whisktogethereggwhite,honey,vanilla,lemonzest,andsalt.Stirincoconutuntilcompletelycoatedwitheggmixture.Witha1½-inchice-creamscoop,make15balls,transferringeachonetoaparchment-linedbakingsheet,spacingabout2inchesapart.
Bake,rotatinghalfwaythrough,untilcoconutstartstoturngoldenbrownonedges,about12minutes.Transfersheettoawirerack,andletcoolcompletely.(Cookiescanbestoredinanairtightcontainerupto3days.)Beforeserving,drizzlewithmeltedchocolate,ordiponesideinmeltedchocolate.Refrigerate15minutestoset.Makes15
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(1COOKIE)97CALORIES,8GFAT(6GSATURATEDFAT),14MG
CHOLESTEROL,6GCARBOHYDRATES,1GPROTEIN,1GFIBER
darkchocolate“pudding”
avocados,halved,pitted,andpeeled
cupplus2tablespoonsunsweetenedcocoapowder¼cuphoney
teaspoonpurevanillaextract
Flakyseasalt,suchasMaldon,forserving
Pureeavocados,cocoa,honey,andvanillainafoodprocessororblenderuntilsmooth.Sprinklewithseasaltbeforeserving.Serves4
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING326CALORIES,23GFAT(4GSATURATEDFAT),0MGCHOLESTEROL,35
GCARBOHYDRATES,5GPROTEIN,13GFIBER
darkchocolatetruffles
ouncesdarkchocolate(atleast70percentcacao),chopped¼cupcoconutoil
tablespoonswater
teaspoonpurevanillaextract
Pinchofseasalt
cupunsweetenedcocoapowder,forrolling
Assortedtoppings:cocoapowder,finelychoppednuts(pistachios,almonds,hazelnuts),andtoastedunsweetenedshreddedcoconut
Meltchocolatewithoilandthewater.Stirinvanillaandseasalt.Transfertoan8-inchsquarebakingdish,andrefrigerateuntilmixtureissetbutstillpliable,about2hours.
Witha1-inchice-creamscoop,make28balls,transferringeachonetoaparchment-linedbakingsheet.Coathandsincocoa,androllballstomakesmooth.Refrigerateonsheet10minutes.(Trufflescanberefrigeratedinanairtightcontainerupto2weeks;letstandatroomtemperature30minutesbeforecoating.)Toserve,rollincocoaorpatwithnutsorcoconut.Makes28
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(3TRUFFLES)188CALORIES,15GFAT(10GSATURATEDFAT),0MG
CHOLESTEROL,17GCARBOHYDRATES,1GPROTEIN,2GFIBER
frozenbananaswithcocoa
ripebanana,peeled
tablespoonsunsweetenedcocoapowder
Pinchofgroundcinnamon
Cutbananaonthebiasinto4pieces.Freezeonaplate,about2hours.Combinecocoaandcinnamoninashallowdish;dip1sideofeachbananapieceinmixturejustbeforeserving.Serves1
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING142CALORIES,3GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,36G
CARBOHYDRATES,4GPROTEIN,9GFIBER
watermelon-limegranita
cupschoppedseedlesswatermelon(fromaboutone-thirdwholemelon)¼cuphoney
tablespoonsfreshlimejuice
Pulsewatermelon,honey,andlimejuiceinafoodprocessoruntilsmooth.Pourintoan8-inchsquareglassbakingdish,covertightly,andfreezeuntilset,about6hoursorovernight.Toserve,scrapewithaforkintobowls.Serves8
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING65CALORIES,0GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,17G
CARBOHYDRATES,1GPROTEIN,1GFIBER
mixedberry“sorbet”
ripebananas,peeledandchopped
cupmixedberries,frozen
Freezebananasonaplate,about2hours.Pureewithberriesinafoodprocessoruntilsmooth.Serveimmediately.Serves2
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING188CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,49G
CARBOHYDRATES,2GPROTEIN,7GFIBER
coconut-watericepops
cupchoppedfreshpeeledmango,papaya,pineapple,orkiwi¾cupunsweetenedcoconutwater
tablespoonshoney
Pureefruit,coconutwater,andhoneyinablenderuntilsmooth.Transfertofrozen-popmolds,dividingevenly.Freezeuntilfirm,1to2hoursorupto2weeks.Makes5
DAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING(1POP)130CALORIES,9GFAT(8GSATURATEDFAT),0MG
CHOLESTEROL,15GCARBOHYDRATES,1GPROTEIN,1GFIBER
figandwalnutbiscotti
cupswhole-wheatflour
cuppackeddark-brownsugar
teaspoonsbakingpowder
teaspooncoarsesalt
teaspoonaniseseeds,chopped
largeeggs
tablespoonfinelygratedorangezest
cupcoarselychoppeddriedfigs(6ounces)1cupwalnuts,toastedandchopped
Preheatovento325°F.Whisktogetherflour,brownsugar,bakingpowder,salt,andanise.Withanelectricmixer,whiskeggsuntilthickenoughtoholdaribbonfor1secondwhenwhiskislifted,about5minutes.Whiskinzest.Foldeggmixtureintoflourmixture;foldinfigsandwalnuts.Dividedoughinhalf;formeachpieceintoa2½-inch-widelogonaparchment-linedbakingsheet,3inchesapart.
Bakeuntilalmostfirm,about25minutes.Letcoolonsheet10minutes.Reduceovenheatto300°F.Slicelogsonthediagonal½inchthick;arrangeslicesonsheet.Bakeuntilgolden,about14minutes,flippinghalfwaythrough.Letcoolonawirerack.Makes30
DAIRY-FREE
PERSERVING(2COOKIES)184CALORIES,6GFAT(1GSATURATEDFAT),42MG
CHOLESTEROL,30GCARBOHYDRATES,5GPROTEIN,3GFIBER
berry-almondcrisp
ForToppingcupold-fashionedrolledoats
cupspeltflour
cupmaplesugarorlight-brownsugar
teaspoongroundcinnamon
tablespoonscoconutoil,melted
teaspoonspuremaplesyrup
teaspoonspurevanillaextract
cupalmonds,toastedandchoppedForFilling
cupsmixedberries(1pound14ounces)
teaspoongroundcinnamon
tablespoonarrowrootorcornstarch
tablespoonspuremaplesyrup
teaspoonfinelygratedorangezest
teaspoonpurevanillaextract
PlainGreekyogurt,forserving(optional)
Preheatovento350°F.Combinetoppingandfillingingredientsinseparatebowls.Pourfillingintoa9-inchpieplate;sprinklewithtopping.Bakeonaparchment-linedrimmedbakingsheetuntiltoppingisgolden,about50minutes.Servewarmwithyogurt,ifdesired.Serves6
VEGANDAIRY-FREE
PERSERVING324CALORIES,14GFAT(6GSATURATEDFAT),0MGCHOLESTEROL,48
GCARBOHYDRATES,5GPROTEIN,6GFIBER
chocolate-walnutbrownies
cupextra-virginoliveoil,plusmoreforbrushing8ouncesdarkchocolate(atleast70percentcacao),chopped⅓cuplight-brownsugar
cuppuremaplesyrup
largeeggs
tablespoonsunsweetenedcocoapowder
teaspoonbakingsoda
teaspooncoarsesalt
cupalmondflour
cupcoarselychoppedwalnuts
Preheatovento350°F.Brushan8-inchsquarebakingpanwithoil.Linewithparchment,leavingoverhang.Brushparchmentwithoil.
Melthalfofchocolateinaheatproofbowl;whiskinoil,sugar,andsyrup.Removefromheat.Whiskineggs,oneatatime,thencocoa,bakingsoda,andsalt.Foldinflourandremainingchocolate.Pourbatterintopreparedpan;sprinklewithwalnuts.Bakeuntilatoothpickcomesoutclean,about30minutes.Letcoolcompletelyonawirerack.Toserve,cutinto2-inchsquares.Makes16
DAIRY-FREEGLUTEN-FREE
PERSERVING(1BROWNIE)206CALORIES,16GFAT(4GSATURATEDFAT),26MG
CHOLESTEROL,17GCARBOHYDRATES,3GPROTEIN,2GFIBER
oatmeal-raisincookies
cupwhole-wheatflour
cuptoastedwheatgerm
teaspoonbakingsoda
teaspoongroundcinnamon
teaspooncoarsesalt
cupsafflowerorcanolaoil
cuppackeddark-brownsugar
largeeggs
teaspoonpurevanillaextract
cupsold-fashionedrolledoats
cupraisins
Preheatovento325°F.Whiskflour,wheatgerm,bakingsoda,cinnamon,andsalt.Inanotherbowl,whiskoil,brownsugar,eggs,andvanilla.Stirflourmixtureintoeggmixture;mixinoatsandraisins.Roll2tablespoonsofdoughintoaball;repeat.Placeonparchment-linedbakingsheets,2inchesapart.Bakeuntilgoldenbrown,10to13minutes.Letcoolonsheets5minutes;letcoolcompletelyonawirerack.Makes2dozen
DAIRY-FREENUT-FREE
PERSERVING(1COOKIE)174CALORIES,6GFAT(0GSATURATEDFAT),18MG
CHOLESTEROL,28GCARBOHYDRATES,4GPROTEIN,2GFIBER
spicedhotdarkchocolate
quartalmondmilk,preferablyhomemade
ouncesdarkchocolate(atleast70percentcacao),chopped½teaspoongroundcinnamon
to¼teaspoongroundcardamom,totaste
teaspooncayennepepper
teaspooncoarsesalt
Heatallingredientsinasmallsaucepanovermedium-low,whiskingconstantly,untilchocolatehasmeltedandmixtureissteaming,about5minutes.Serveimmediately.Serves4
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING277CALORIES,21GFAT(9GSATURATEDFAT),0MGCHOLESTEROL,30
GCARBOHYDRATES,4GPROTEIN,4GFIBER
almond-cinnamonfrappé
tablespoonsalmondbutter
cupalmondmilk,preferablyhomemade
tablespoonhoney
teaspoongroundcinnamon,plusmoreforsprinkling
Blendallingredientsinablenderuntilfrothy.Serveoverice,sprinkledwithcinnamon.Serves1
DAIRY-FREEGLUTEN-FREE
PERSERVING327CALORIES,21GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,33
GCARBOHYDRATES,6GPROTEIN,3GFIBER
chaitealatte
wholecardamompods,lightlycrushed
teaspoonwholeblackpeppercorns
wholecloves
cinnamonstick
piece(1½inches)freshginger,peeledandthinlysliced2cupswater
tablespoonspackedlight-brownsugar
bagsblacktea,suchasAssamorDarjeeling¾cupmilk(dairy,almond,orcoconut)
Bringspices,ginger,andthewatertoaboilinasmallsaucepan.Reduceheatandsimmeruntilfragrant,about15minutes.Whiskinbrownsugar,thenaddteabags;turnoffheat,andletsteep3minutes.
Strainteamixturethroughafinesieveintoservingpot.Heatmilkovermediumuntiljustsimmering,thenremovefromheatandwhiskuntilfrothy.Pourintoservingpot,stirringtocombine.Serveimmediately.Serves2
GLUTEN-FREE
PERSERVING91CALORIES,1GFAT(0GSATURATEDFAT),5MGCHOLESTEROL,18G
CARBOHYDRATES,3GPROTEIN,0GFIBER
spicedapplecider
quartunfilteredapplecider
allspiceberries
wholecardamompods
wholecloves
strips(about2incheswide)orangezest
cinnamonsticks,plusmoreforgarnish(optional)
Heatallingredientsinamediumsaucepanovermedium;simmeruntilfragrant,about5minutes.Cidercanbekeptwarmoververylowheat.Strainbeforeserving,andgarnishwithcinnamonsticks,ifdesired.Serves4
VEGANDAIRY-FREENUT-FREEGLUTEN-FREE
PERSERVING121CALORIES,0GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,30G
CARBOHYDRATES,0GPROTEIN,0GFIBER
basics
TOASTINGNUTS,SEEDS,ANDCOCONUT
Totoastnutssuchasalmonds,walnuts,orpecans:Spreadthemonarimmedbakingsheetandbakeat350°Funtilfragrant,tossingonceortwice,about10minutes.(Startcheckingafter6minutesiftoastingslicedorchoppednuts.)
PINENUTSANDSEEDSBakepinenutsat350°Ffor5to7minutes,andpepitas(pumpkinseeds)orsunflowerseedsat300°Fforabout12minutes,oruntillightlybrowned.
HAZELNUTSBakeat375°Funtilskinssplit,10to12minutes;whencoolenoughtohandle,rubwarmnutsinacleankitchentoweltoremoveskins.
SESAMESEEDSToastinaskilletovermediumheat,shakingthepanoccasionally,untilgolden,2to3minutes(becarefulnottoletthemburn).
COCONUTSpreadcoconutinasinglelayeronarimmedbakingsheet,andbakeat350°Funtilstartingtobrown,tossingoccasionally,5to10minutes.
ROASTINGPEPPERSORCHILES
Roastpeppersorchiles(suchaspoblanos)overagasflame,turningwithtongs,untilcharredallover.Transfertoabowl,coverwithalargeplate,andletstanduntilcoolenoughtohandle.Scrapeoffskinswithaparingknife.(Donotrunroastedpeppersunderwater.)Removeanddiscardstems,ribs,andseeds.
SEGMENTINGCITRUS
Useaparingknifetocutpeelandpithawayfromcitrus,followingcurveofthe
fruit.Workingoverabowl,cutbetweenmembranes,allowingsegmentstofallintobowl.Discardmembranes.
PRESSINGTOFU
Arrangetofuonabakingsheetlinedwithadoublelayerofpapertowels,thentopwithanotherdoublelayerofpapertowelsandanotherbakingsheet.Weightwithaheavyskilletorcannedgoodstopressoutexcessliquid,about20minutes.
CLEANSINGBROTH
Makes8cups
1largeonion,chopped
6carrots,peeledandchopped¼headcelery,chopped
1headgarlic,halved
2largesweetpotatoes,chopped12cupswater
4cupsspinach
1bunchfreshflat-leafparsleyCoarsesaltandfreshlygroundpepper
Inastockpot,bringonion,carrots,celery,garlic,sweetpotatoes,andthewatertoaboil.Reduceheat;simmer20minutes.Addspinachandparsley;simmer5minutes.Seasonwithsaltandpepper.Pourthroughafinesieve;discardsolids.Thestockcanberefrigeratedupto5daysorfrozenforupto3months;thawintherefrigeratorbeforeusing.
CHICKENSTOCK
Makesabout2½quarts
5poundschickenparts(backs,necks,andwings)2mediumcarrots,peeledandchopped2celerystalks,chopped
2mediumonions,peeledandcutintoeighths1driedbayleaf
1teaspoonwholeblackpeppercorns
Placechickenpartsinastockpot,andaddenoughwatertocoverby1inch(about3quarts).Bringtoaboil,skimmingfoamwithaladleasitrisestothesurface.
Addvegetables,bayleaf,andpeppercornsandreduceheattoabaresimmer.Cook,skimmingfrequently,1½to2½hours(dependingontastepreference).
Passthroughafinesieve;discardsolids.Skimofffatifusingimmediately,orletcoolcompletelybeforetransferringtoairtightcontainers.Refrigerateatleast8hourstoallowthefattoaccumulateatthetop;liftoffanddiscardfat.Thestockcanberefrigeratedupto3daysorfrozenupto3months;thawintherefrigeratorbeforeusing.
VEGETABLESTOCK
Makes6cups
Thisstockfreezeswell,soyoumaywanttomakeacoupleofbatches(justdoubletherecipe)touseinallyourvegetariancooking.Tocrushpeppercorns,presswiththebottomofasmallskillet;orcrushwiththesideofalargeknifeonacuttingboard.
2leeks,whiteandlight-greenpartsonly,cutinto1-inchroundsandrinsedwell2carrots,peeledandchopped1smallonion,chopped
3garliccloves
8cupswater
5sprigsflat-leafparsley2sprigsthyme
1driedbayleaf
2teaspoonswholeblackpeppercorns,crushed
Combineleeks,carrots,onion,andgarlicinastockpot.Cover;cookovermediumheat,stirringoccasionally,for10minutes.
Addthewater,herbs,andpeppercorns.Bringtoaboil.Reduceheat,andsimmer30minutes.Pourthroughafinesieve;discardsolids.Thestockcanberefrigeratedupto2daysorfrozenforupto3months;thawintherefrigeratorbeforeusing.
FISHSTOCK
Makesabout2quarts
2tablespoonssunflowerorsaffloweroil2poundsfishbonesandheads1celerystalk,chopped
1leek,whiteandlight-greenpartsonly,cutinto1-inchroundsandrinsedwell1cupdrywhitewine
1driedbayleaf
5wholeblackpeppercorns
Heatoilinastockpotovermediumuntilhotbutnotsmoking.Addfishparts,celery,andleek.Coverandcook,stirringoccasionally,untilvegetablesaresoftandfishhasturnedopaque,about3minutes.
Addwineandreducebyhalf,3to5minutes.Addenoughwatertocoverby½inch(about2quarts),alongwiththebayleafandpeppercorns.Bringtojustunderaboil,skimmingfoamwithaladleasitrisestothesurface.Reduceheatandgentlysimmerfor35minutes,skimmingfrequently.
Passmixturethroughafinesieve;discardsolids.Skimofffat.Ifnotusingimmediately,letcoolcompletelybeforetransferringtoairtightcontainers.Thestockcanberefrigeratedupto2daysorfrozenforupto3months;thawintherefrigeratorbeforeusing.
HARISSA
Makes⅓cup
1tablespoonwholecuminseeds1tablespoonwholecorianderseeds1tablespoonwholecarawayseeds1teaspooncayennepepper1garlicclove,crushed
2tablespoonsfreshlemonjuiceLargepinchofseasalt
¼cupextra-virginoliveoil
Warmaskilletovermediumheat.Addcumin,coriander,andcarawayseeds.Toast,shakingpan,untilseedsarefragrant,about3minutes.Grindinaspicegrinderuntilfine.
Placegroundspicesinabowlandaddcayenne,garlic,lemonjuice,andsalt.Stirin
oliveoiluntilsmooth.Refrigerateinaglassjarupto1month.
ALMONDMILK
Makes3½cups
1cupwholerawalmonds
4cupswater
½teaspoonpurevanillaextract
Placealmondsinablender.Bring1cupwatertoaboil;pouroveralmonds.Letstand30minutes.Addremaining3cupswaterandvanilla;blenduntilfrothy.Pourthroughafinesieveintoabowlanddiscardsolids.Almondmilkcanbestoredinanairtightcontainerintherefrigeratorupto5days.Shakebeforeserving.
ALMONDBUTTER
Makes1cup
2cupswholerawalmonds,toasted
1teaspooncoarsesalt
Processalmondsinafoodprocessor,scrapingdownsides,untilsmoothandcreamy,8to10minutes.Seasonwithsalt.Almondbuttercanbestoredinanairtightcontainerintherefrigeratorupto5days.Stirbeforeserving.
sources
Thefollowingisalistofthetrustedvendors,providers,andorganizationsoureditorsturntomostoftenforsupplies,ingredients,andinformation.
TOOLSANDEQUIPMENT
Breville
866-273-8455
www.brevilleusa.com
Juicersandblenders
Macy’s
800-289-6229
macys.com
Juicers,blenders,foodprocessors,saladspinners,steamers,andgeneralcookingequipmentSurLaTable
800-243-0852
www.surlatable.com
Juicers,blenders,foodprocessors,saladspinners,steamers,andgeneralcookingequipmentWilliams-Sonoma
800-840-2591
www.williams-sonoma.com
Juicers,blenders,foodprocessors,saladspinners,steamers,andgeneralcookingequipmentTheWokShop
888-780-7171
www.wokshop.com
Steamersandwoks
INGREDIENTS
AnsonMills
803-467-4122
www.ansonmills.com
Organicwholegrains,wholegrainandgluten-freeflours(riceandbuckwheat)ArrowheadMills
800-434-4246
www.arrowheadmills.com
Wholegrains,driedlegumes,flaxseeds,organicwholegrainandgluten-freeflours,andtahiniBob’sRedMill
800-349-2173
www.bobsredmill.com
Wholegrains(includingbarleyandspeltflakes),wholegrainandgluten-freeflours,driedbeansandlegumes,andseeds(includingflaxseedsandchiaseeds),plusunsweetenedcoconutflakesCopperRiverSeafoods
907-522-7806
www.copperriverseafoods.com
WildAlaskansalmon,shrimp,halibut,blackcod,andPacificcodImportFood.com
888-618-8424
www.importfood.com
Asianproduce(includingfreshlemongrass),spices,andfishsauceKalustyan’s
212-685-3451
www.kalustyans.com
Driedbeansandlegumes,wholegrains,whole-wheatandgluten-freeflours,Asiannoodles,spices,seasonings(includingharissaandsambaloelek),andseasaltsNuts.com
800-558-6887
www.nuts.com
Rawnuts,seeds(includingchiaseedsandflaxseeds),nutandseedbutters(includingsunflower-seedbutterandtahini),unsweeteneddriedfruits,whole
grains,andgluten-freefloursPenzeys
800-741-7787
www.penzeys.com
Spices,herbs,seasonings,andseasalts
RanchoGordo
707-259-1935
www.ranchogordo.com
Heirloomdriedbeansandlegumes,wholegrains,chilesandchilepowders,andspicesSpectrumOrganics
800-434-4246
www.spectrumorganics.com
Organiccookingoils(includingavocado,coconut,grapeseed,walnut,andtoastedsesameoils)andvinegarsWildPlanet
800-301-3270
www.wildplanetfoods.com
Sustainablycannedseafood,includinganchovies,salmon,sardines,andtunaRESOURCES
AnimalWelfareApproved
www.animalwelfareapproved.org
Informationandguidelinesonfoodlabeling;listingofAWAfarmers,co-ops,andotherfoodpurveyorsCenterforFoodSafety
www.centerforfoodsafety.org
InformationonorganicandsustainablefoodandproductsTheCenterforMindfulEating
www.tcme.org
Principlesofmindfuleating
CenterforScienceinthePublicInteresthttp://cspinet.org/index.html
ResearchandinformationonhealthandnutritionTheCornucopiaInstitute
www.cornucopia.org
ResearchandinformationonorganicfoodsandproductsEatWild
www.eatwild.com
Informationaboutpasture-basedfarmingandastate-by-statedirectoryoffarmerswhoselldirectlytoconsumersEnvironmentalWorkingGroup
www.ewg.org
Newsandinformationonfoodandfoodpolicy
HarvardSchoolofPublicHealth’sHealthyEatingPlatewww.hsph.harvard.edu/nutritionsource/healthy-eating-plate
Guidanceonhealthyeatingchoices
HumaneFarmAnimalCare
www.certifiedhumane.org
Searchabledatabaseofcertifiedhumaneproducts(eggs,dairy,andmeat)andfoodservicedistributorsInstituteofMedicineoftheNationalAcademies(IOM)www.iom.edu
InformationandadviceconcerninghealthpolicyLocalHarvest
www.localharvest.org
Databaseoffarmer’smarkets,greenmarkets,andCommunitySupportedAgriculture(CSA),searchablebylocationMontereyBayAquarium
www.seafoodwatch.org
InformationandrecommendationsforbuyingseafoodNationalOceanicandAtmosphericAdministration(NOAA)www.fishwatch.gov
Newsandsciencerelatingtosustainableseafood,withprofilesforeachvarietyharvestedintheUnitedStatesNaturalResourcesDefenseCouncil
www.nrdc.org
Guidelinesformakinghealthyfoodchoices
NutritionData
http://nutritiondata.self.com
Informationandadviceonhealthyeating,plusinteractivetoolsfordeterminingthenutritionalcontentoffoodsOldways—theFoodIssuesThinkTank
www.oldwayspt.org
Guidanceonmindfuleating,stockingyourkitchen,readingfoodlabels,andcookinghealthfulmealsSlowFoodUSA
www.slowfoodusa.org
Advocacyandadviceonpreparingfresh,wholesome,cleanfoodUnitedStatesDepartmentofAgriculture(USDA)www.usda.gov
NutritionalguidelinesandinformationandasearchabledatabaseofCommunitySupportedAgriculture(CSA)bylocationU.S.FoodandDrugAdministration(FDA)
www.fda.gov
InformationandguidanceonfoodlabelingandnutritionWholeGrainsCouncil
www.wholegrainscouncil.org
Guidanceonhealthbenefitsofwholegrains
acknowledgmentsForthis,oureighty-thirdbook,wearegratefulforthecontributionsofsomanytalentedcolleagues.AbigthankyoutofoodeditorShiraBocar,whodevelopedfoolproofrecipesaswellasofferedhelpfulinsightandsuperbfoodstyling,andtotheotherMSLOfoodeditors,pastandpresent,whoprovidedrecipesandideastothebook.SpecialthankstoexecutiveeditorEvelynBattagliaandeditorialdirectorEllenMorrisseyfortheirexpertiseinshapingthecontentintoameaningful,unifiedwhole,andmanagingeditorSusanneRuppertforkeepingeverythingingreatshapeandonschedule.DesigndirectorJenniferWagnercreatedtheclean,elegant,moderndesignthatpresentsthetext,recipes,andphotographsinaclear,easy-to-followformat.JohnMyerscompiledthevoluminousphotographsandprovidedinvaluableproductionassistancealongwithDeniseClappi,KiyomiMarsh,andAlisonVanekDevine.Asalways,thankyoutoMSLOchiefcontentdirectorEricA.Pikeforhispricelessinput,andexecutiveeditorialdirectoroffoodLucindaScalaQuinnandeditorialdirectorJenniferAaronsonforcontinuingtoleadtheMSLOfoodteaminproducingawealthofrecipestoworkwith.OtherswhocontributedtothebookincludeClaudineEriksson,LauraLoesch-Quintin,NicoleCoppola,PamMorris,andFeliciaSanabria.Anauthoritativeguidelikethisrequirescarefuloversight,andKathieMadonnaSwift,M.S.,R.D.,L.D.N.,lentherextensiveexpertiseinvettingalltheinformationcontainedhereinandbeinganessentialsourceofguidancealongtheway.ChristineCyrClissetalsoconductedmuchoftheresearch.ThankstophotographerJohnnyMiller,whoprovidedthebulkofthebeautifulimagesinthisbook,andtotheothertalentedphotographerswhoseworkappearonthesepages(seephotocredits).
WeareevergratefultoourlongtimepartnersatClarksonPotter,especiallypublisherPamKrauss,associatepublisherDorisCooper,creativedirectorMarysarahQuinn,artdirectorJaneTreuhaft,productiondirectorLinneaKnollmueller,managingeditorSallyFranklin,seniorproductioneditorPatriciaShaw,associateeditorJessicaFreeman-Slade,andeditorsEmilyTakoudes,AshleyPhillips,andAngelinBorsics.ThanksaswelltoCarlyGorga,MahaKahlil,MayaMavjee,DonnaPassannante,andKateTyler.
photocredits
SangAn10.23
ChristopherBaker8.15,8.19
JenniferCausey6.2,10.31
BryanGardner5.1,6.9,6.14,8.7,8.20,8.22,9.7,9.12,9.14,9.16,9.18,9.20,9.22,9.23,10.9,10.12,10.18,10.32,10.34
WilliamHereford8.29
RaymondHom6.6,8.4,8.12,8.18,9.10,10.4,10.8,10.19,10.24,10.30,10.38
DitteIsager9.11
JohnKernick8.14,8.21,10.17
YunheeKim8.10
RyanLiebe8.8,8.28,10.25
AndrewMcCaul6.8,10.5
KateMathis9.8
JohnnyMillerFM.1,FM.2,FM.3,FM.4,3.1,3.2,3.3,3.4,5.1,5.2,6.1,6.2,6.3,6.4,6.5,6.12,6.13,6.15,7.1,7.2,7.3,7.4,7.5,7.6,7.7,7.8,7.9,7.10,8.1,8.2,8.3,8.4,8.5,8.6,8.7,8.16,8.17,8.23,8.24,8.25,8.26,8.27,8.31,8.32,9.1,9.2,9.3,9.4,9.5,9.6,9.7,9.8,9.9,9.13,9.15,9.19,9.21,10.1,10.2,10.3,10.4,10.6,10.7,10.10,10.14,10.16,10.20,10.22,10.27,10.28,10.29,10.33,10.36,10.37,10.39,11.1,11.2,11.3,11.4,11.5,11.6,11.7,11.8,11.9,11.10,11.11,11.12,BM.1
MarcusNilsson8.13,10.2,10.11
ConPoulos8.30
MariaRobledo6.7
EmilyKateRoemer6.10,9.17
AnsonSmart6.11
ChristopherTestani10.13
RomuloYanes8.9,8.11,10.15,10.21,10.26,10.35
recipeindex
BREAKFASTRECIPES V DF NF GF
Banana-AppleBuckwheatMuffins • •BarleywithApricots,Hazelnuts,Chocolate,andHoney
BlackQuinoawithAvocado,Almonds,andHoney • •
BreakfastVegetable-MisoSoupwithChickpeas • • • •
CardamomQuinoaPorridgewithPear • • •
CoconutBreakfastPuddingwithSautéedNectarines • •
CrostiniwithFreshRicotta,Cherries,andLemonZest •
FrittatawithSpringVegetables • • •FruitandAlmondAlpineMuesli
Honey-CaramelizedFigswithYogurt •
MilletwithPineapple,Coconut,andFlaxseed • • •Mixed-GrainandAlmondGranola
MushroomandMicrogreenOmelet • • •
PoachedEggswithRoastedTomatoes • •
SardinesandCreamCheeseonRye •
SteamedSalmonwithAvocado • •
TofuScramblewithCotijaCheeseandTortillas • •
Whole-WheatWaffleswithSlicedStrawberriesandYogurt •
DRINKSRECIPES V DF NF GF
AlmondCinnamonFrappé • •
Almond-DateSmoothie •
Aloe-Vera,Ginger,andOrangeSmoothie • • •
Apple,Cucumber,andLemonJuice • • • •
Avocado-YogurtSmoothie • •
Beet,Apple,andMintJuice • • • •
Blackberry-PlumSmoothie • • • •
Blueberry–GreenTeaSmoothie • • •
Blueberry-YogurtSmoothie •
ChaiTeaLatte •
Coconut-CherrySmoothie • • • •
Cucumber-PearJuice • • • •
Grapefruit,Carrot,andGingerJuice • • • •
GreenGoodnessJuice • • • •
GreenMachineSmoothie • • • •
Mango–CoconutWaterSmoothie • • • •
Melon-MintSmoothie • • •
MixedBerry–TofuSmoothie • • • •
Pear,Oat,andGingerSmoothie •
Pineapple-SpinachJuice • • • •
SpicedAppleCider • • • •
SpicedHotDarkChocolate • • • •
SpicedPapayaSmoothie • • •
Spinach-AppleJuice • • • •
Strawberry,Grapefruit,andGingerSmoothie • • • •
SweetKale-SunflowerSmoothie • • •
Ultra-GreenJuice • • • •
Watermelon-GingerJuice • • • •
SOUPSANDSTEWSRECIPES V DF NF GF
AlmondChickenSoupwithSweetPotato,Collards,andGinger • •
Avocado,Radish,andBasilSoup • • • •
BeetandButtermilkSoup • •
BellPepper,Yogurt,andHarissaSoup • •
BreakfastVegetable-MisoSoupwithChickpeas • • • •
Broccoli-SpinachSoupwithAvocadoToasts •
BuckwheatNoodles,BokChoy,andSweetPotatoesinMiso-LimeBroth • • •
Carrot,Spinach,andGreenBeanSoupwithDill • • • •
CreamySummerSquashSoupwithCilantro • • • •
CucumberandYogurtSoup • •
Dashi-PoachedSweetPotatoesandGreens • • •
MediterraneanChickenStewwithCouscous • •
PoachedChickenwithBokChoyinGingerBroth • • •
PureedCauliflowerSoup • • •
RedLentilSoupwithTurnipandParsley • • • •
Shrimp,Cod,andFennelSoupwithTomatoes • • •
SpicyIndianChickenandTomatoSoup • • •
SpicyNorthAfricanChicken-ChickpeaStew • • •
WatercressandPotatoSoup • • •
WhiteBean,Potato,andKaleStew • •
SALADSRECIPES V DF NF GF
Beet,Avocado,andArugulaSaladwithSunflowerSeeds • • • •
BlackSeaBasswithBarley,Shiitake,andEdamameSalad • •
BroccoliandBrownRiceSaladwithPumpkinSeeds • •
BrusselsSproutSaladwithAvocadoandPumpkinSeeds • • • •
BulgurSaladwithPomegranateSeeds • • •
CitrusSaladwithPomegranate • • • •Farro,PeaShoot,andGoatCheeseSalad
FarroandRoastedSweetPotatoSalad • • •
Fennel,Sunchoke,andGreenAppleSalad • •
Grapefruit,Salmon,andAvocadoSalad • • •
GrilledChickenwithCherryandArugulaSalad • • •
QuinoaSaladwithZucchini,Mint,andPistachios • • •
RoastedGolden-Beet,Avocado,andWatercressSalad • •
RoastedRed-PepperSaladwithAnchovyWhiteBeans • •
RoastedSweetPeppersandCarrotswithOrangeandHazelnuts •
SardineSaladwithLemonandHerbs • • • •
SquashSaladwithTomatoes,ZucchiniBlossoms,andRicotta • •
SteamedVegetableSaladwithMacadamiaDressing • •
SwissChardSaladwithPoachedEgg • •
Watercress,Sardine,andOrangeSalad • • •
WhitePeachandHeirloomTomatoSalad • •
MAINDISHESRECIPES V DF NF GF
AlmondChickenSoupwithSweetPotato,Collards,andGinger • •
Almond-CrustedChickenBreastwithSpinach • •
BakedSweetPotatowithGreens • • • •
BarleywithBrusselsSprouts,Spinach,andEdamame • •
BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous • •
BlackSeaBasswithBarley,Shiitake,andEdamameSalad • •
BrownRiceCakeswithSautéedFennel,BroccoliRabe,andRicotta
• •
BrownRicewithSalmon,Avocado,andToastedNori • • •
Buttermilk-PoachedChickenwithEscaroleandRadicchio •
CaramelizedFennel,Celery,andSardinePasta • •
Cauliflower“Rice”Stir-FrywithPumpkinSeeds • • • •
ChickenPaillardswithSquashandSpinach • • •
FarroSpaghettiwithFreshTomatoesandMarconaAlmonds • •
FrittatawithSpringVegetables • • •
Ginger-ScallionChickenBreastsinParchment • • •
Grapefruit,Salmon,andAvocadoSalad • • •
GrilledChickenwithCherryandArugulaSalad • • •
GrilledChickenwithCucumber,Radish,andCherryTomatoRelish • • •
GrilledSalmonandBokChoywithOrange-AvocadoSalsa • • •
GrilledTofuwithChimichurrionToast • • •
LentilBurgerswithLettuceandYogurt •
MediterraneanChickenStewwithCouscous • •
Moroccan-SteamedSalmonwithQuinoaandCarrots • • •
PoachedChickenwithBokChoyinGingerBroth • • •
PoachedEggwithRiceandEdamame • • •
PoachedSalmonwithFennelandGrapefruit • • •
QuesadillaswithCollardGreensandWhiteBeans •
RedLentilSoupwithTurnipandParsley • • • •
RoastedMushroomTartineswithAvocado • • •
RoastedPortobelloswithKaleandRedOnion • • •
RoastedSquashwithGrains,Grapes,andSage • • •
RoastedVegetableswithQuinoa • • • •
SautéedMushroomswithToastedFlatbreadandBakedEggs
• •
SearedHalibutTacoswithGrapefruit-AvocadoSalsa • • •
ShiitakeMushroomsandBrownRiceinParchment • • • •
Shrimp,Cod,andFennelSoupwithTomatoes • • •
SobawithSalmonandWatercress • •SpaghettiwithCollardGreensandLemon
SpicyCauliflower,BokChoy,andShrimpStir-FrywithCoconut • • •
SpicyIndianChickenandTomatoSoup • • •
SpicyNorthAfricanChicken-ChickpeaStew • • •
Spinach,Tofu,andBrownRiceBowl • • • •
SpinachTartwithOlive-OilCrackerCrust •
SteamedSalmonwithAvocado • •
Trout,Tomatoes,andBasilinParchment • • •
Watercress,Sardine,andOrangeSalad • • •
WildSalmon,Asparagus,andShiitakesinParchment • • •
WildSalmonwithLentilsandArugula • • •
SNACKS
RECIPES V DF NF GF
ApplewithPeanutButterandOats • •
BakedAppleChips • • • •
DriedFruitandNutBites • • •
FrozenGrapesandKiwi • • • •
Garlic-HerbYogurtCheese • •
GreenGoddessDip • •
Hard-CookedEggswithMustard • • •
Honey-CaramelizedFigswithYogurt •
KaleChipswithSesameSeeds • • • •
MelonwithFetaandBlackPepper • •Mixed-GrainandAlmondGranola
PureedPeaDipwithMintandLemon • • • •
RedPepperandWalnutDipwithPomegranate • •
RoastedBeet–WhiteBeanHummus • • • •
RoastedCauliflowerYogurtDip • •
RoastedEdamamewithCranberries • • • •
RoastedRadishesandGreens • • • •
SardineSaladwithLemonandHerbs • • • •
SimpleRoastedCauliflower • • • •
SpicedPumpkinSeeds • • •
SpicyAny-BeanDip • • • •
SpicyYogurtandCucumberDip • •
SteamedGreenBeanswithLemon • • • •
Sweet-PotatoChips • • • •
TrailMixwithToastedCoconut • • •
TunaandWhiteBeans • • •
WarmSpinach–WhiteBeanDip • •
WatercressandAvocadoRoll • • • •
DESSERTSRECIPES V DF NF GF
Almond-CinnamonFrappé • •
Berry-AlmondCrisp • •
ChaiTeaLatte •
Chocolate-WalnutBrownies • •
CitrusSaladwithPomegranate • • • •
Coconut-ChocolateMacaroons • • •
Coconut-WaterIcePops • • •
DarkChocolateBarkwithHazelnuts • • •
DarkChocolate“Pudding,” • • •
DarkChocolateTruffles • • • •
FigandWalnutBiscotti •
FrozenBananaswithCocoa • • • •
Honey-CaramelizedFigswithYogurt •
MixedBerry“Sorbet,” • • • •
No-BakeOatBarswithStrawberries • •
Oatmeal-RaisinCookies • •
Pistachio-StuffedDateswithCoconut • • •RoastedPlumswithYogurtandGranola
SpicedAppleCider • • • •
SpicedHotDarkChocolate • • • •
Watermelon-LimeGranita • • •
index
AAlcohol
Allergies,2.1,3.1
Alliums
Almond(s)
Avocado,andHoney,BlackQuinoawith,photo
-BerryCrisp,photo
Butter
ChickenSoupwithSweetPotato,Collards,andGinger,photo
-CinnamonFrappé,photo
-CrustedChickenBreastwithSpinach,photo
-DateSmoothie,photo
digestivebenefits
andFruitAlpineMuesli,photo
healthyfatsin
Marcona,andFreshTomatoes,FarroSpaghettiwith,photo
Milk
andMixed-GrainGranola,photo
TrailMixwithToastedCoconut,photo
Aloe-Vera,Ginger,andOrangeSmoothie,photo
Amaranth
about
cookingmethods
Anchovy(ies)
flavoringdisheswith
GreenGoddessDip,photo
SwissChardSaladwithPoachedEgg,photo
WhiteBeans,RoastedRed-PepperSaladwith,photo
Anti-inflammatorydrinks
Antioxidantfoods
AppleCider,Spiced,photo
Apple(s)
antioxidantsin
-BananaBuckwheatMuffins,photo
Beet,andMintJuice,photo
Chips,Baked,photo
Cucumber,andLemonJuice,photo
FruitandAlmondAlpineMuesli,photo
Green,Sunchoke,andFennelSalad,photo
GreenGoodnessJuice,photo
withPeanutButterandOats,photo
-SpinachJuice,photo
SweetKale-SunflowerSmoothie,photo
Ultra-GreenJuice,photo
Apricots
Hazelnuts,Chocolate,andHoney,Barleywith,photo
TrailMixwithToastedCoconut,photo
Artichokes,detoxifyingproperties
Arugula
Beet,andAvocadoSaladwithSunflowerSeeds,photo
andCherrySalad,GrilledChickenwith,photo
andLentils,WildSalmonwith,photo
Asparagus
digestivebenefits
FrittatawithSpringVegetables,photo
SteamedVegetableSaladwithMacadamiaDressing,photo
WildSalmon,andShiitakesinParchment,photo
Avocado(s)
Almonds,andHoney,BlackQuinoawith,photo
BakedSweetPotatowithGreens,photo
Beet,andArugulaSaladwithSunflowerSeeds,photo
DarkChocolate“Pudding,”photo
detoxifyingproperties
Grapefruit,andSalmonSalad,photo
-GrapefruitSalsa,SearedHalibutTacoswith,photo
GreenGoddessDip,photo
GrilledTofuwithChimichurrionToast,photo
healthyfatsin
-OrangeSalsa,GrilledSalmonandBokChoywith,photo
andPumpkinSeeds,BrusselsSproutSaladwith,photo
Radish,andBasilSoup,photo
RoastedGolden-Beet,andWatercressSalad,photo
RoastedMushroomTartineswith,photo
Salmon,andToastedNori,BrownRicewith,photo
SteamedSalmonwith,photo
Toasts,Broccoli-SpinachSoupwith,photo
TofuScramblewithCotijaCheeseandTortillas,photo
andWatercressRoll,photo
-YogurtSmoothie,photo
Awareness,focuson
BBacteria,beneficial
Banana(s)
-AppleBuckwheatMuffins,photo
Frozen,withCocoa,photo
MixedBerry“Sorbet,”photo
MixedBerry–TofuSmoothie,photo
Barley
about
withApricots,Hazelnuts,Chocolate,andHoney,photo
withBrusselsSprouts,Spinach,andEdamame,photo
cookingmethods
Mixed-GrainandAlmondGranola,photo
Shiitake,andEdamameSalad,BlackSeaBasswith,photo
Basil
Avocado,andRadishSoup,photo
Trout,andTomatoesinParchment,photo
Bean(s).SeealsoEdamame
Any-,Dip,Spicy,photo
BreakfastVegetable-MisoSoupwithChickpeas,photo
canned,noteabout
cooking
dark,antioxidantsin
glossaryof
healthbenefits
rinsingandsoaking
SpicyNorthAfricanChicken-ChickpeaStew,photo
suggesteduses
TofuScramblewithCotijaCheeseandTortillas,photo
White,Anchovy,RoastedRed-PepperSaladwith,photo
White,andCollardGreens,Quesadillaswith,photo
White,andTuna,photo
White,Potato,andKaleStew,photo
White,–RoastedBeetHummus,photo
White,–SpinachDip,Warm,photo
Beet(s)
Apple,andMintJuice,photo
Avocado,andArugulaSaladwithSunflowerSeeds,photo
andButtermilkSoup,photo
detoxifyingproperties
Roasted,–WhiteBeanHummus,photo
RoastedGolden-,Avocado,andWatercressSalad,photo
Berry(ies).SeealsoBlueberry(ies);Strawberry(ies)
-AlmondCrisp,photo
antioxidantsin
Blackberry-PlumSmoothie,photo
Mixed,“Sorbet,”photo
Mixed,–TofuSmoothie,photo
RoastedEdamamewithCranberries,photo
Blackberry-PlumSmoothie,photo
BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous,photo
BlackSeaBasswithBarley,Shiitake,andEdamameSalad,photo
Blueberry(ies)
GreenGoodnessJuice,photo
–GreenTeaSmoothie,photo
-YogurtSmoothie,photo
BokChoy
anti-inflammatoryproperties
BuckwheatNoodles,andSweetPotatoesinMiso-LimeBroth,photo
Cauliflower,andShrimpStir-Fry,Spicy,withCoconut,photo
PoachedChickenwith,inGingerBroth,photo
andSalmon,Grilled,withOrange-AvocadoSalsa,photo
Brassicas
Breadsandtoast.SeealsoTortillas
Banana-AppleBuckwheatMuffins,photo
CrostiniwithFreshRicotta,Cherries,andLemonZest,photo
PoachedEggswithRoastedTomatoes,photo
RoastedMushroomTartineswithAvocado,photo
SardinesandCreamCheeseonRye,photo
SautéedMushroomswithToastedFlatbreadandBakedEggs,photo
Broccoli
BreakfastVegetable-MisoSoupwithChickpeas,photo
andBrownRiceSaladwithPumpkinSeeds,photo
Cauliflower“Rice”Stir-FrywithPumpkinSeeds,photo
-SpinachSoupwithAvocadoToasts,photo
BroccoliRabe,SautéedFennel,andRicotta,BrownRiceCakeswith,photo
BrownRice
about
andBroccoliSaladwithPumpkinSeeds,photo
CakeswithSautéedFennel,BroccoliRabe,andRicotta,photo
cookingmethods
andEdamame,PoachedEggwith,photo
withSalmon,Avocado,andToastedNori,photo
andShiitakeMushroomsinParchment,photo
Spinach,andTofuBowl,photo
BrusselsSprout(s)
RoastedVegetableswithQuinoa,photo
SaladwithAvocadoandPumpkinSeeds,photo
Spinach,andEdamame,Barleywith,photo
Buckwheat
about
cookingmethods
Muffins,Banana-Apple,photo
Noodles,BokChoy,andSweetPotatoesinMiso-LimeBroth,photo
Bulgur
about
cookingmethods
SaladwithPomegranateSeeds,photo
Buttermilk
andBeetSoup,photo
-PoachedChickenwithEscaroleandRadicchio,photo
CCabbage.SeealsoBokChoy
WatercressandAvocadoRoll,photo
Cancer,2.1,2.2,4.1
Canolaoil,cookingwith
Carbohydrates
CardamomQuinoaPorridgewithPear,photo
Cardiovasculardisease,2.1,4.1
Carrot(s)
antioxidantsin
Beet,Apple,andMintJuice,photo
CleansingBroth
Grapefruit,andGingerJuice,photo
andQuinoa,Moroccan-SteamedSalmonwith,photo
Spinach,andGreenBeanSoupwithDill,photo
SteamedVegetableSaladwithMacadamiaDressing,photo
andSweetPeppers,Roasted,withOrangeandHazelnuts,photo
WatercressandAvocadoRoll,photo
Cauliflower
BokChoy,andShrimpStir-Fry,Spicy,withCoconut,photo
“Rice”Stir-FrywithPumpkinSeeds,photo
Roasted,Simple,photo
Roasted,YogurtDip,photo
Soup,Pureed,photo
Cayennepepper
Celery
CaramelizedFennel,andSardinePasta,photo
CleansingBroth
detoxifyingproperties
Fennel,Sunchoke,andGreenAppleSalad,photo
ChaiTeaLatte,photo
Cheese
BrownRiceCakeswithSautéedFennel,BroccoliRabe,andRicotta,photo
Cotija,andTortillas,TofuScramblewith,photo
Cream,andSardinesonRye,photo
cream,healthyswapfor
CrostiniwithFreshRicotta,Cherries,andLemonZest,photo
Goat,Farro,andPeaShootSalad,photo
MelonwithFetaandBlackPepper,photo
QuesadillaswithCollardGreensandWhiteBeans,photo
SpinachTartwithOlive-OilCrackerCrust,photo
SquashSaladwithTomatoes,ZucchiniBlossoms,andRicotta,photo
Yogurt,Garlic-Herb,photo
Cherry(ies)
andArugulaSalad,GrilledChickenwith,photo
-CoconutSmoothie,photo
FreshRicotta,andLemonZest,Crostiniwith,photo
sweet,antioxidantsin
Chicken
Breast,Almond-Crusted,withSpinach,photo
Breasts,Ginger-Scallion,inParchment,photo
Buttermilk-Poached,withEscaroleandRadicchio,photo
-ChickpeaStew,SpicyNorthAfrican,photo
Grilled,withCherryandArugulaSalad,photo
Grilled,withCucumber,Radish,andCherryTomatoRelish,photo
PaillardswithSquashandSpinach,photo
Poached,withBokChoyinGingerBroth,photo
Soup,Almond,withSweetPotato,Collards,andGinger,photo
Stew,Mediterranean,withCouscous,photo
Stock
andTomatoSoup,SpicyIndian,photo
Chiles,roasting
Chocolate
Apricots,Hazelnuts,andHoney,Barleywith,photo
-CoconutMacaroons,photo
dark,antioxidantsin,3.1,4.1
Dark,BarkwithHazelnuts,photo
Dark,“Pudding,”photo
Dark,SpicedHot,photo
Dark,Truffles,photo
FrozenBananaswithCocoa,photo
milk,healthyswapfor
-WalnutBrownies,photo
Cholesterol,2.1,4.1,4.2,4.3,4.4,4.5
Cilantro
BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous,photo
CreamySummerSquashSoupwith,photo
detoxifyingproperties
Moroccan-SteamedSalmonwithQuinoaandCarrots,photo
Citrus.Seealsospecificcitrusfruits
detoxifyingproperties
flavoringdisheswith
SaladwithPomegranate,photo
segmenting
Cloves
Cocoapowder
Coconut
BreakfastPuddingwithSautéedNectarines,photo
-CherrySmoothie,photo
-ChocolateMacaroons,photo
digestivebenefits
oil,cookingwith
oil,digestivebenefits
Pineapple,andFlaxseed,Milletwith,photo
Pistachio-StuffedDateswith,photo
SpicyCauliflower,BokChoy,andShrimpStir-Frywith,photo
Toasted,TrailMixwith,photo
toasting
water,hydratingproperties
-WaterIcePops,photo
Water–MangoSmoothie,photo
Cod,Shrimp,andFennelSoupwithTomatoes,photo
Coffee
antioxidantsin
omitting,duringcleanse
CollardGreens
andLemon,Spaghettiwith,photo
SweetPotato,andGinger,AlmondChickenSoupwith,photo
andWhiteBeans,Quesadillaswith,photo
Couscous
MediterraneanChickenStewwith,photo
Whole-Wheat,Herbs,andZucchini,BlackCodwith,photo
Cranberries,RoastedEdamamewith,photo
Croutons,healthyswapfor
Cucumber(s)
Apple,andLemonJuice,photo
GrilledTofuwithChimichurrionToast,photo
-PearJuice,photo
Radish,andCherryTomatoRelish,GrilledChickenwith,photo
Spinach-AppleJuice,photo
andYogurtDip,Spicy,photo
andYogurtSoup,photo
DDairy.Seealsospecificdairyproducts
fermented,digestivebenefits
full-fat,noteabout
omitting,duringcleanse
Date(s)
-AlmondSmoothie,photo
No-BakeOatBarswithStrawberries,photo
Pistachio-Stuffed,withCoconut,photo
Dehydration
Detoxifyingdrinks
Detoxifyingfoods
Detoxplans
howtheywork
“sixtoskip”foods
3-DayActionPlan
21-DayActionPlan
Diabetes,2.1,4.1,4.2
Digestiveaidfoods
E
Edamame
about
Barley,andShiitakeSalad,BlackSeaBasswith,photo
BrusselsSprouts,andSpinach,Barleywith,photo
andRice,PoachedEggwith,photo
Roasted,withCranberries,photo
Egg(s)
Baked,andToastedFlatbread,SautéedMushroomswith,photo
Dashi-PoachedSweetPotatoesandGreens,photo
FrittatawithSpringVegetables,photo
Hard-Cooked,withMustard,photo
MushroomandMicrogreenOmelet,photo
Poached,SwissChardSaladwith,photo
Poached,withRiceandEdamame,photo
Poached,withRoastedTomatoes,photo
Energizingsmoothies
Escarole
MediterraneanChickenStewwithCouscous,photo
andRadicchio,Buttermilk-PoachedChickenwith,photo
Exercise,2.1,5.1,5.2,5.3
FFarro
about
cookingmethods
PeaShoot,andGoatCheeseSalad,photo
andRoastedSweetPotatoSalad,photo
SpaghettiwithFreshTomatoesandMarconaAlmonds,photo
Fats,dietary
“good”versus“bad,”
healthytypesof
saturated,2.1,4.1
transfats
Fennel
Caramelized,Celery,andSardinePasta,photo
detoxifyingproperties
andGrapefruit,PoachedSalmonwith,photo
Sautéed,BroccoliRabe,andRicotta,BrownRiceCakeswith,photo
Shrimp,andCodSoupwithTomatoes,photo
SteamedVegetableSaladwithMacadamiaDressing,photo
Sunchoke,andGreenAppleSalad,photo
Ultra-GreenJuice,photo
Fermentedfoods
Fiber
indigestive-aidfoods
flushingouttoxinswith
inlegumes
recommendeddailyamounts
typesof
inwholegrains
Fig(s)
Honey-Caramelized,withYogurt,photo
andWalnutBiscotti,photo
Fish.SeealsoAnchovy(ies);Salmon;Sardine(s)
BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous,photo
BlackSeaBasswithBarley,Shiitake,andEdamameSalad,photo
cold-water,anti-inflammatoryproperties
oily,healthyfatsin
SearedHalibutTacoswithGrapefruit-AvocadoSalsa,photo
Shrimp,Cod,andFennelSoupwithTomatoes,photo
Stock
Trout,Tomatoes,andBasilinParchment,photo
TunaandWhiteBeans,photo
Fishsauce,about
Flavor-enhancingfoods
Flaxseed
detoxifyingproperties
digestivebenefits
Pineapple,andCoconut,Milletwith,photo
Fluidintake
Foodallergies,2.1,3.1
Foodintolerances,2.1,3.1
Foodjournals
Foodlabels
Foodshopping,2.1,2.2
Freeradicals
Fruit.SeealsoBerry(ies);Citrus;specificfruits
andAlmondAlpineMuesli,photo
Dried,andNutBites,photo
frozen,buying
new,experimentingwith
GGarlic
CleansingBroth
-HerbYogurtCheese,photo
Ginger
Aloe-Vera,andOrangeSmoothie,photo
Broth,PoachedChickenwithBokChoyin,photo
digestivebenefits
Grapefruit,andCarrotJuice,photo
Pear,andOatSmoothie,photo
-ScallionChickenBreastsinParchment,photo
SpicyIndianChickenandTomatoSoup,photo
Strawberry,andGrapefruitSmoothie,photo
SweetPotato,andCollards,AlmondChickenSoupwith,photo
-WatermelonJuice,photo
Gluten-freepastas
Glutensensitivities
GoldenRules
boostenergywithleanprotein
choosingwholefoodsoverprocessed
embracingaplant-baseddiet
engaginginanactivelifestyle
establishsmartmeal-planninghabits
gettingenoughfiber
knowwhatyouarebuying
maintainhealthyperspective
payattentiontohowyoufeel
practicemindfuleating
stayhydrated
Grains.SeealsoBarley;BrownRice;Farro;Oat(s);Quinoa
Banana-AppleBuckwheatMuffins,photo
BulgurSaladwithPomegranateSeeds,photo
buyingwhole-grainproducts,2.1,4.1
cookingmethods
digestivebenefits
glossaryof
Grapes,andSage,RoastedSquashwith,photo
healthbenefits
MilletwithPineapple,Coconut,andFlaxseed,photo
Mixed-,andAlmondGranola,photo
wholeversusrefined
Granita,Watermelon-Lime,photo
Granola
Mixed-GrainandAlmond,photo
andYogurt,RoastedPlumswith,photo
Grapefruit
-AvocadoSalsa,SearedHalibutTacoswith,photo
Carrot,andGingerJuice,photo
andFennel,PoachedSalmonwith,photo
Salmon,andAvocadoSalad,photo
Strawberry,andGingerSmoothie,photo
Grapes
antioxidantsin
Grains,andSage,RoastedSquashwith,photo
andKiwi,Frozen,photo
GreenBean(s)
Carrot,andSpinachSoupwithDill,photo
Steamed,withLemon,photo
SteamedVegetableSaladwithMacadamiaDressing,photo
Greens.SeealsoArugula;CollardGreens;Kale;Spinach;Watercress
BakedSweetPotatowith,photo
Buttermilk-PoachedChickenwithEscaroleandRadicchio,photo
dandelion,detoxifyingproperties
darkleafy,antioxidantsin
Dashi-PoachedSweetPotatoesand,photo
GreenMachineSmoothie,photo
icebergcomparedwithRomaine
MediterraneanChickenStewwithCouscous,photo
MushroomandMicrogreenOmelet,photo
Pineapple-SpinachJuice,photo
andRadishes,Roasted,photo
SwissChardSaladwithPoachedEgg,photo
HHalibut,Seared,TacoswithGrapefruit-AvocadoSalsa,photo
Harissa
BellPepper,andYogurtSoup,photo
recipefor
Hazelnuts
Apricots,Chocolate,andHoney,Barleywith,photo
DarkChocolateBarkwith,photo
andOrange,RoastedSweetPeppersandCarrotswith,photo
toasting
Healthclaims,noteabout
Healthyhabits,forming,2.1,5.1
Heartdisease,2.1,2.2,4.1,4.2,4.3,4.4
Herb(s).Seealsospecificherbs
anti-inflammatoryproperties
fresh,flavoringdisheswith
-GarlicYogurtCheese,photo
GreenGoddessDip,photo
Honey
-CaramelizedFigswithYogurt,photo
digestivebenefits
Hummus,RoastedBeet–WhiteBean,photo
Hydratingdrinks
Hydration
IInflammation-fightingfoods
JJunkfood
KKale
ChipswithSesameSeeds,photo
GreenGoodnessJuice,photo
GreenMachineSmoothie,photo
PoachedEggwithRiceandEdamame,photo
andRedOnion,RoastedPortobelloswith,photo
-SunflowerSmoothie,Sweet,photo
Ultra-GreenJuice,photo
WhiteBean,andPotatoStew,photo
Kamut
about
cookingmethods
Kefir,benefitsof
Kiwi
antioxidantsin
andGrapes,Frozen,photo
LLegumes.SeealsoBean(s);Lentil(s)
cooking
digestivebenefits
generalhealthbenefits
glossaryof
rinsingandsoaking
suggesteduses
Lentil(s)
about
andArugula,WildSalmonwith,photo
BurgerswithLettuceandYogurt,photo
Red,SoupwithTurnipandParsley,photo
Lettuce
GreenMachineSmoothie,photo
icebergcomparedwithRomaine
Pineapple-SpinachJuice,photo
Liver-cleansingfoods
Lymphaticsystem
MMacadamia(s)
Dressing,SteamedVegetableSaladwith,photo
No-BakeOatBarswithStrawberries,photo
Macaroons,Coconut-Chocolate,photo
Mango
Aloe-Vera,Ginger,andOrangeSmoothie,photo
Coconut-WaterIcePops,photo
–CoconutWaterSmoothie,photo
GreenMachineSmoothie,photo
Mayonnaise,healthyswapfor
Mealplanning
Meals,planning
Meat,noteabout
Melon
withFetaandBlackPepper,photo
-MintSmoothie,photo
Ultra-GreenJuice,photo
Watermelon-GingerJuice,photo
Watermelon-LimeGranita,photo
Milk,Almond
Millet
about
cookingmethods
withPineapple,Coconut,andFlaxseed,photo
Mindfuleating
Mint
Beet,andAppleJuice,photo
BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous,photo
BulgurSaladwithPomegranateSeeds,photo
digestivebenefits
andLemon,PureedPeaDipwith,photo
-MelonSmoothie,photo
Zucchini,andPistachios,QuinoaSaladwith,photo
Miso
digestivebenefits
flavoringdisheswith
-LimeBroth,BuckwheatNoodles,BokChoy,andSweetPotatoesin,photo
-VegetableSoupwithChickpeas,Breakfast,photo
Monounsaturatedfats
Mushroom(s)
BlackSeaBasswithBarley,Shiitake,andEdamameSalad,photo
button,healthyswapfor
Ginger-ScallionChickenBreastsinParchment,photo
andMicrogreenOmelet,photo
Roasted,TartineswithAvocado,photo
RoastedPortobelloswithKaleandRedOnion,photo
Sautéed,withToastedFlatbreadandBakedEggs,photo
Shiitake,andBrownRiceinParchment,photo
shiitake,anti-inflammatoryproperties,3.1,4.1
WildSalmon,Asparagus,andShiitakesinParchment,photo
NNectarines,Sautéed,CoconutBreakfastPuddingwith,photo
Noodles
Buckwheat,BokChoy,andSweetPotatoesinMiso-LimeBroth,photo
SobawithSalmonandWatercress,photo
Nori,Toasted,Salmon,andAvocado,BrownRicewith,photo
Norisprinkles,about
Nutrient-richfoods
antioxidantpowerhouses
digestiveaids
inflammationfighters
superdetoxifiers
Nut(s).SeealsoAlmond(s);Hazelnuts;Pistachio(s);Walnut(s)
andDriedFruitBites,photo
healthyfatsin
No-BakeOatBarswithStrawberries,photo
pecans,antioxidantsin
SteamedVegetableSaladwithMacadamiaDressing,photo
toasting
TrailMixwithToastedCoconut,photo
OOat(s)
about
Bars,No-Bake,withStrawberries,photo
Berry-AlmondCrisp,photo
CoconutBreakfastPuddingwithSautéedNectarines,photo
cookingmethods
FruitandAlmondAlpineMuesli,photo
Mixed-GrainandAlmondGranola,photo
Oatmeal-RaisinCookies,photo
andPeanutButter,Applewith,photo
Pear,andGingerSmoothie,photo
Oils
coconut,3.1,4.1
forcooking
nutandseed,drizzlingoverdishes
olive,3.1,4.1
safflower,4.1,4.2
Oliveoil
antioxidantsin
cookingwith
Omega-3fattyacids,4.1,4.2
Omega-3supplements
Omega-3vinaigrette,preparing
Omelet,MushroomandMicrogreen,photo
Orange(s)
Aloe-Vera,andGingerSmoothie,photo
-AvocadoSalsa,GrilledSalmonandBokChoywith,photo
FruitandAlmondAlpineMuesli,photo
andHazelnuts,RoastedSweetPeppersandCarrotswith,photo
Watercress,andSardineSalad,photo
Organicfoodlabels
P
Pantryfoods
flavorenhancers
healthyfats
legumes
smartingredientswaps
wholegrains
Papaya
anti-inflammatoryproperties
Coconut-WaterIcePops,photo
Smoothie,Spiced,photo
Parsley
CleansingBroth
GrilledTofuwithChimichurrionToast,photo
andTurnip,RedLentilSoupwith,photo
Pasta
CaramelizedFennel,Celery,andSardine,photo
cooking
FarroSpaghettiwithFreshTomatoesandMarconaAlmonds,photo
fiberin
gluten-freevarieties
servingsizes
SpaghettiwithCollardGreensandLemon,photo
whole-grainvarieties
Peach,White,andHeirloomTomatoSalad,photo
PeaDip,Puree,withMintandLemon,photo
PeanutButterandOats,Applewith,photo
Pear
CardamomQuinoaPorridgewith,photo
-CucumberJuice,photo
Oat,andGingerSmoothie,photo
PeaShoot,Farro,andGoatCheeseSalad,photo
Pecans,antioxidantsin
Pepper(s)
Bell,Yogurt,andHarissaSoup,photo
Cauliflower“Rice”Stir-FrywithPumpkinSeeds,photo
dried,flavoringdisheswith
Red,andWalnutDipwithPomegranate,photo
RoastedRed-,SaladwithAnchovyWhiteBeans,photo
roasting
Sweet,andCarrots,Roasted,withOrangeandHazelnuts,photo
Pineapple
Coconut,andFlaxseed,Milletwith,photo
Coconut-WaterIcePops,photo
GreenMachineSmoothie,photo
-SpinachJuice,photo
Pistachio(s)
healthyfatsin
Honey-CaramelizedFigswithYogurt,photo
-StuffedDateswithCoconut,photo
TrailMixwithToastedCoconut,photo
Zucchini,andMint,QuinoaSaladwith,photo
Plant-baseddiets
Plum(s)
antioxidantsin
-BlackberrySmoothie,photo
Roasted,withYogurtandGranola,photo
Polyunsaturatedfats
Pomegranate
CitrusSaladwith,photo
RedPepperandWalnutDipwith,photo
Seeds,BulgurSaladwith,photo
Portionsizes
Potato.SeealsoSweetPotato(es)
comparedwithsweetpotatoes
andWatercressSoup,photo
WhiteBean,andKaleStew,photo
Processedfoods,2.1,5.1
Protein
boostingenergywith
inlegumes
Pudding,CoconutBreakfast,withSautéedNectarines,photo
“Pudding,”DarkChocolate,photo
PumpkinSeeds
andAvocado,BrusselsSproutSaladwith,photo
BroccoliandBrownRiceSaladwith,photo
Cauliflower“Rice”Stir-Frywith,photo
Spiced,photo
toasting
QQuesadillaswithCollardGreensandWhiteBeans,photo
Quinoa
about
Black,withAvocado,Almonds,andHoney,photo
CardamomPorridgewithPear,photo
andCarrots,Moroccan-SteamedSalmonwith,photo
cookingmethods
RoastedVegetableswith,photo
SaladwithZucchini,Mint,andPistachios,photo
RRadicchioandEscarole,Buttermilk-PoachedChickenwith,photo
Radish(es)
Avocado,andBasilSoup,photo
Cucumber,andCherryTomatoRelish,GrilledChickenwith,photo
andGreens,Roasted,photo
Raisin(s)
BulgurSaladwithPomegranateSeeds,photo
-OatmealCookies,photo
Rice.SeeBrownRice
SSaffloweroil,cookingwith,4.1,4.2
Salmon
Avocado,andToastedNori,BrownRicewith,photo
Grapefruit,andAvocadoSalad,photo
Grilled,andBokChoywithOrange-AvocadoSalsa,photo
Moroccan-Steamed,withQuinoaandCarrots,photo
Poached,withFennelandGrapefruit,photo
Steamed,withAvocado,photo
andWatercress,Sobawith,photo
Wild,Asparagus,andShiitakesinParchment,photo
Wild,withLentilsandArugula,photo
Salt,seasoningwith
Sardine(s)
CaramelizedFennel,andCeleryPasta,photo
andCreamCheeseonRye,photo
SaladwithLemonandHerbs,photo
Watercress,andOrangeSalad,photo
Saturatedfats,2.1,4.1
Seeds.Seealsospecificseeds
DriedFruitandNutBites,photo
flavoringdisheswith
toasting
SesameSeeds
DriedFruitandNutBites,photo
KaleChipswith,photo
toasting
Shellfish.SeeShrimp
Shoppingstrategies,2.1,2.2
Shrimp
Cauliflower,andBokChoyStir-Fry,Spicy,withCoconut,photo
Cod,andFennelSoupwithTomatoes,photo
Sleep,2.1,5.1
“Sorbet,”MixedBerry,photo
Sourcream,healthyswapfor
Spelt
about
cookingmethods
Spices,anti-inflammatoryproperties
Spinach
Almond-CrustedChickenBreastwith,photo
-AppleJuice,photo
-BroccoliSoupwithAvocadoToasts,photo
BrusselsSprouts,andEdamame,Barleywith,photo
Carrot,andGreenBeanSoupwithDill,photo
CleansingBroth
GreenGoodnessJuice,photo
-PineappleJuice,photo
andSquash,ChickenPaillardswith,photo
TartwithOlive-OilCrackerCrust,photo
Tofu,andBrownRiceBowl,photo
–WhiteBeanDip,Warm,photo
Splitpeas,about
Squash.SeealsoZucchini
Roasted,withGrains,Grapes,andSage,photo
RoastedVegetableswithQuinoa,photo
SaladwithTomatoes,ZucchiniBlossoms,andRicotta,photo
andSpinach,ChickenPaillardswith,photo
Summer,Soup,Creamy,withCilantro,photo
winter,antioxidantsin
Stocks
Chicken
CleansingBroth
Fish
Vegetable
Strawberry(ies)
Grapefruit,andGingerSmoothie,photo
No-BakeOatBarswith,photo
Sliced,andYogurt,Whole-WheatWaffleswith,photo
Stress
Sugar,omitting,duringcleanse
“Sugar-free”claims
Sunchoke,Fennel,andGreenAppleSalad,photo
Sunflower
-KaleSmoothie,Sweet,photo
Seeds,Beet,Avocado,andArugulaSaladwith,photo
seeds,toasting
SweetPotato(es)
antioxidantsin
Baked,withGreens,photo
BuckwheatNoodles,andBokChoyinMiso-LimeBroth,photo
Chips,photo
CleansingBroth
Collards,andGinger,AlmondChickenSoupwith,photo
comparedwithpotatoes
Dashi-Poached,andGreens,photo
Roasted,andFarroSalad,photo
SwissChard
BakedSweetPotatowithGreens,photo
SaladwithPoachedEgg,photo
TTacos,SearedHalibut,withGrapefruit-AvocadoSalsa,photo
Tart,Spinach,withOlive-OilCrackerCrust,photo
Tea
antioxidantsin
Chai,Latte,photo
Green,–BlueberrySmoothie,photo
Tofu
Dashi-PoachedSweetPotatoesandGreens,photo
Grilled,withChimichurrionToast,photo
–MixedBerrySmoothie,photo
pressing
ScramblewithCotijaCheeseandTortillas,photo
Spinach,andBrownRiceBowl,photo
Tomato(es)
Cherry,Cucumber,andRadishRelish,GrilledChickenwith,photo
andChickenSoup,SpicyIndian,photo
Fresh,andMarconaAlmonds,FarroSpaghettiwith,photo
Heirloom,andWhitePeachSalad,photo
paste,flavoringdisheswith
Roasted,PoachedEggswith,photo
Shrimp,Cod,andFennelSoupwith,photo
Trout,andBasilinParchment,photo
ZucchiniBlossoms,andRicotta,SquashSaladwith,photo
Tortillas
andCotijaCheese,TofuScramblewith,photo
QuesadillaswithCollardGreensandWhiteBeans,photo
SearedHalibutTacoswithGrapefruit-AvocadoSalsa,photo
TrailMixwithToastedCoconut,photo
Transfats
Trout,Tomatoes,andBasilinParchment,photo
Truffles,DarkChocolate,photo
TunaandWhiteBeans,photo
Turmeric,digestivebenefits
TurnipandParsley,RedLentilSoupwith,photo
VVegetable(s).Seealsospecificvegetables
fermented,digestivebenefits
frozen,buying
-MisoSoupwithChickpeas,Breakfast,photo
new,experimentingwith
sea,detoxifyingproperties
seasonal,buying
Spring,Frittatawith,photo
Steamed,SaladwithMacadamiaDressing,photo
Stock
Vinaigrette,omega-3,preparing
Vinegar,flavoringdisheswith
WWaffles,Whole-Wheat,withSlicedStrawberriesandYogurt,photo
Walnut(s)
addingtosalads
anti-inflammatoryproperties
Banana-AppleBuckwheatMuffins,photo
ChocolateBrownies,photo
andFigBiscotti,photo
healthyfatsin
andRedPepperDipwithPomegranate,photo
Water,importanceof
Watercress
andAvocadoRoll,photo
detoxifyingproperties
andPotatoSoup,photo
RoastedGolden-Beet,andAvocadoSalad,photo
andSalmon,Sobawith,photo
Sardine,andOrangeSalad,photo
Watermelon
-GingerJuice,photo
-LimeGranita,photo
Wheatberries
about
cookingmethods
YYogurt
Almond-DateSmoothie,photo
-AvocadoSmoothie,photo
BellPepper,andHarissaSoup,photo
-BlueberrySmoothie,photo
Cheese,Garlic-Herb,photo
andCucumberDip,Spicy,photo
andCucumberSoup,photo
digestivebenefits
FruitandAlmondAlpineMuesli,photo
andGranola,RoastedPlumswith,photo
Honey-CaramelizedFigswith,photo
andLettuce,LentilBurgerswith,photo
RoastedCauliflowerDip,photo
andSlicedStrawberries,Whole-WheatWaffleswith,photo
ZZucchini
Blossoms,Squash,andRicotta,SquashSaladwith,photo
FrittatawithSpringVegetables,photo
Herbs,andWhole-WheatCouscous,BlackCodwith,photo
Mint,andPistachios,QuinoaSaladwith,photo