the blood sugar solution 10-day detox diet cookbook
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InaccordancewiththeU.S.CopyrightActof1976,thescanning,uploading,andelectronicsharingofanypartofthisbookwithoutthepermissionofthepublisherconstituteunlawfulpiracyandtheftoftheauthor’sintellectualproperty.Ifyouwouldliketousematerialfromthebook(otherthanforreviewpurposes),priorwrittenpermissionmustbeobtained
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ForthegenerationsofAmericanswhoneverlearnedtocookortocareforandnourishtheirprecioushumanbodies,thisbookisforyou.
INTRODUCTION
WhatIsthe10-DayDetoxDiet?
If you’re one of themillions ofAmericans suffering fromobesity, diabetes, high bloodpressure, or even just plain feeling crummy as a result of the StandardAmericanDiet(SAD),TheBloodSugarSolution10-DayDetoxDietisforyou.Itprovidesastep-by-stepguidefor losingweightandevenreversingdisease.Followit for just tendaysandyourlifewillneverbethesame!
The10-DayDetoxDietoutlines awayof eating thatwillhelpyou reverse the foodaddiction brought on by the $1-trillion industrial food system—the system that turnssugar,salt,andfatintodruglikefoodsthathookyouwitheverybite.Thissteadystreamofhyperprocessed, highly palatable, intensely addictive foods sabotages your brainchemistry,yourwaistline,andyourhealth.ThewaytoreclaimyourhealthandyourlifestartswithwhatIcallfoodrehab.Itmeansadramaticshift,butitwillprovideyouwiththefundamentalskillsyouneedtoloseweight,changeyourbiochemistry,andkickyouraddictionforever!
Inarecentstudy,HarvardprofessorDr.DavidLudwigexplainswhyforthefirsttime.It turns out that it’s not overeating that makes you fat; it’s being fat that makes youovereat.Whenyouconsumerefinedcarbohydratessuchasbread,rice,potatoes,pasta,andany formof sugar, youmake a certainkindof fat calledvisceral adipose tissue (VAT).This is no ordinary fat. It is super fat. Hungry fat. Dangerous fat. This fat starts aninexorable cascade that leads to obesity. It’s like falling down an icy slope where it’salmostimpossibletostopyourself.Weordinarymortalsarenomatchforthishungryfat.
Here’s what happens: VAT cells suck up much of the available fuel in yourbloodstream (glucose, fats, ketones).Your body then thinks, “Oh, jeez, I am starving. Ibettereatmoreandslowmymetabolism,soIdon’tdie.”Theproblemisthatanythingyoueat gets sucked up into those fat cells around your belly, leading to a vicious cycle ofhunger,overeating,fatstorage,andaslowingdownofyourmetabolism.Nowonderwegainweightandcan’tloseit.
The key trigger for all of this is a hormone that we all need, albeit inmoderation:insulin—thefatstoragehormone.
Ifwemaketoomuchinsulin,itdrivesthefuelfromourbloodintoourfatcells.Toomuch insulin also does a lot of other bad things, such as cause heart attacks, highcholesterol,type2diabetes,cancer,anddementia.
What causes insulin to spike? Not all calories are created equal: Sugar and refinedcarbohydratecaloriesaretheculprits.MostAmericanseat,onaverage,about152poundsof sugarand146poundsof flourayear (combined, that’salmostapoundof sugarandflourperperson,perday).
The Blood Sugar Solution 10-DayDetoxDiet is scientifically designed to stop this
viciouscyclequickly.Thinkofitasyouriceaxeandcramponstohaltyourdescentdowntheslipperyslopeofobesityandchronicdisease.Itwillquicklyblockthehormonesandbrainchemicalsthatmakeyouhungryandcravesugarandcarbs.Andinsteadofstoringfat and being burdened with a slowmetabolism, you will burn fat and speed up yourmetabolism.
Onceyouenjoyallofthehealingbenefitsofthe10-DayDetoxDiet,myguessisthatyou’llwanttoincorporatemanyoftheelementsintoyourlife.That’swhyI’vewrittenthiscookbook:toreviewtheprinciplesoftheprogramandhelpsupportyouwithinformationandrecipessoyoucancontinueonyourpathtogoodhealth.Afterall,foodismedicine,andIbelieveyou’llfindthatit’sevenmorepowerfulthananythingyouwillfindinapillbottle.
The recipes in thisbookfollow theprinciplesof the10-DayDetoxDiet. Ihavealsoincluded recipes for you to enjoy when the ten days are over—during what I call the“transitionphase.”Afterall,betterhealthdoesn’tstartandendintendays.It’salifelongjourney.I’vesetouttomakethatjourneybothdoableanddelicious.
EatWellforLess
Livingahealthylifeshouldn’tbeascostlyordifficultasitis.Iwanttoshareanewresourcewithyou—somethingthatmakeseatinghealthyjustaseasyandaffordableaseatingconventionalfood.ThriveMarketisanewonlinemarketplacethatsellsover3,000naturalproductsandhealthyfoodsatwholesalepricesbyusing a membership-club model. By paying less than $5 a month ($59.95 annually), Thrive Marketmembers can find high-quality, natural foods your body needs at prices everyone can afford (25 to 50percentbelowretailprices,everyday).Stockingahealthykitchenhastrulyneverbeeneasier.
Yourhealthychoicesdon’tjustbenefityou;theyhelpcreateasocietywheregoodhealthisthenorm.Toomanyfamiliesliveinfooddesertswheretheysimplycan’tfindhealthyfood.ThriveMarketisdoingsomethingtohelpthat, too.WhenyousignupforanewThriveMarketmembership, theywilldonateafreemembershiptoafamilyinneed.Thiscompanyisdemocratizingaccesstohealthyfoodandproducts,onemembershipatatime.
ThriveMarketwantsmorepeoplelikeyoutojointhemovementtowardahealthierfuture—andthat’swhythey’reofferingeveryonereadingthisbookafreetwo-monthmembership.
Togetyourcomplementarytwo-monthmembership,pleasevisitthrv.me/10day.
PARTI
THEBASICS
ManyofyouwhohavepickedupthiscookbookmayhavealreadyreadTheBloodSugarSolution10-DayDetoxDietandhaveexperiencedtheprofoundeffectsofresettingyourmetabolism using food as medicine. I hope you now are addicted not to sugar but tofeelinggoodandyouarelookingforadditionalrecipes,mealideas,andencouragementtohelpyoustayontrackandmaintaintheamazingwayyoufeelnow.
1
WhyDetox?
Forthoseofyouwhostrugglewithweight,whoareskinnyontheoutsidebutfatontheinside, orwho haveFLC (feel like crap) syndrome, food addiction is often at the root.Addiction to sugar, flour, and processed foods hijacks your life and leads tometabolicchaos—increasing cravings and hunger, slowingmetabolism, and packing on belly fat.Althoughtheideaofadetoxmaysoundextreme,Istronglybelievethatitistheonlywaytobalanceyourhormonesandbloodsugar,reduceinsulinspikes,cooloffinflammation,improvedigestion,andboostyourmetabolism.Thinkofitasadelicious,energy-boosting,scientificmethod fordetoxing from foodshigh in sugars and refinedcarbohydrates andprocessedfood.
Wetrackedmorethan600peoplewhotriedthe10-DayDetoxDietprogramandfoundthattheyexperienceddramaticresults.Onaveragetheylost8poundsand3.4percentoftheirbodyweight,2inchesofftheirwaist,and1inchofftheirhips.Somepeoplelostupto10inchesaroundtheirwaist,andupto11inchesaroundtheirhips.Theaveragedropinfastingbloodsugarwas18points.Theaveragebloodpressurefell10points.Evenbetter,theyhadmoreenergy,reportedbettersleep,andexperiencedimprovementsintheirmood.Theyhada62percentreductioninsymptomsfromalldiseases.Thereisnodrugontheplanet thatcandothat.Oneseventy-year-oldmantoldmehelost45pounds,gotoff52units of insulin, and completely reversed his diabetes. Another toldme his rheumatoidarthritis went away in ten days, and yet another reported that her daily migraines hadvanished.Theseresultscamenotfrompillbottlesbutfromfood.
In the following pages, I feature three quizzes thatwill help you identify if you areaddictedtofoodinanyway,orifyourrelationshiptofoodisinterferingwiththequalityofyourlife,oriffoodisdoinganythingotherthanhelpingyouthriveandfeelamazing.Ifso,thenyouneedthisdetox.Ifyouhavediabesity—thecontinuumofmetabolicdamagerangingfroma littlebellyfat topre-diabetes to type2diabetes,or ifyoujustdon’tfeelwell,thenthe10-DayDetoxDietcanprofoundlyimproveyourhealthandthequalityofyourlife.AndbecauseIencourageyoutokeeptrackofyourprogressduringthedetox,youwillseetheresultsrightaway.
AREYOUAFOODADDICT?
I’mfedupwith the foodgiantsandevenmanyhealthprofessionalswhoperpetuate themyththatacalorieisacalorie—thatthe500caloriesyouwolfdowninaBigMachavethe same impact on your body as 500 calories of broccoli. Not all calories are equal.Calories from sugar and refined carbs spike blood sugar, trigger insulin, and lead to acascadeofhormonalandbrainchemistrychangesthatpromotefatstorage,hunger,andaslowmetabolism.SciencealsosupportsthenotionthatyourBigMac,DoubleGulp,andotherhyperprocessedfat,sugar,andsaltbombsareaddictive.
While atYale’sRuddCenter for Food Policy andObesity,my friend and colleagueKelly Brownell, PhD, created a scientifically validated food questionnaire to help youdeterminewhetheryouareafoodaddict.I’veadaptedthequizbelow.
QUIZ:AreYouAddictedtoFood?
Askyourselfhowoftenyouexperienceanyofthesefeelingsandbehaviors(hint:themoreoftenyouexperiencethem,themoreaddictedyouare):
Youconsumecertainfoodsevenifyouarenothungry,becauseofcravings.Youworryaboutcuttingdownoncertainfoods.Youfeelsluggishorfatiguedfromovereating.You have spent time dealingwith negative feelings from overeating certain foods,instead of spending time in important activities with family, friends, work, orrecreation.Youhavehadwithdrawalsymptomssuchasagitationandanxietywhenyou’vecutdown on certain foods (do not include caffeinated drinks such as coffee, tea, orenergydrinks).Yourbehaviorwithrespecttofoodandeatingcausesyousignificantdistress.Issues related to food and eating decrease your availability to function effectively(dailyroutine,job/school,socialorfamilyactivities,healthdifficulties).You needmore andmore of the foods you crave to experience any pleasure or toreducenegativeemotions.
If you see yourself in these clues, don’t worry—you’re far from alone.Millions ofpeopleineverycorneroftheworldhavefallenintothefoodaddictiontrap.The10-DayDetoxDiethelpsyoudiscoveronceandforallthepaththatleadsyououtofbiochemicalimprisonmentandintofoodfreedom.Thiscookbookhelpssupportyouonyourjourney.
DOYOUHAVEDIABESITY?
Asiffoodaddictionisn’tdestructiveenoughonitsown,theindustrialfoodsthathavethisdruglike effect can also lead to diabesity. Type 2 diabetes now affects one in twoAmericanadults(andoneinfourkids).
Inthefollowingquiz,you’lldiscoverwhetheryou’resufferingfromthesymptomsofpre-diabetes or type 2 diabetes—inflammation, high triglycerides, unhealthy cholesterollevels,highbloodpressure,andhighbloodsugar.Ifyouanswer“yes”toevenoneofthefollowingquestions,youmayalreadyhavediabesityorareheadedinthatdirection.
QUIZ:DoIHaveDiabesity?
1.Doyouhaveafamilyhistoryofdiabetes,heartdisease,orobesity?
2.Areyouofnonwhiteancestry(African,Asian,NativeAmerican,PacificIslander,Hispanic,Indian,MiddleEastern)?
3. Are you overweight (body mass index, or BMI, over 25)? Go towww.10daydetox.com/tools to calculate your BMI based on your weight andheight.
4.Doyouhaveextrabellyfat?Isyourwaistcircumferencegreaterthan35inchesforwomenorgreaterthan40inchesformen?
5.Doyoucravesugarandrefinedcarbohydrates?
6.Doyouhavetroublelosingweightonalow-fatdiet?
7.Has your doctor told you that your blood sugar is a little high (greater than100mg/dL)orhaveyouactuallybeendiagnosedwithinsulinresistance,pre-diabetes,ortype2diabetes?
8.Doyouhavehighlevelsof triglycerides(over100mg/dL)or lowlevelsofHDL(“good”)cholesterol(under50mg/dL)?
9.Doyouhaveheartdisease?
10.Doyouhavehighbloodpressure?
11.Areyouinactive(lessthan30minutesofexercise4timesaweek)?
12.Doyousufferfrominfertility,lowsexdrive,orsexualdysfunction?
13. Forwomen:Have you had gestational diabetes or polycystic ovarian syndrome(PCOS)?
AREYOUSICK?
You’llalsowant to findout justhowsickyouareby taking theToxicityQuiz (adaptedfromtheImmunoSymptomChecklistcreatedin1989byImmunoLaboratories).Mostofuswalkaroundtoleratingchronicsymptoms(notjustweightissues)thatareconnectedtowhat we eat, including digestive issues, headaches, joint pain, fatigue, depression,autoimmunediseases,andmore.Mostofusjustdon’tconnectthedots.Ifweeatcrap,wewillfeellikecrap.Thisquizwillgiveyouabaselineforyourexistingsymptoms,whichareindicationsofbeingtoxicandinflamed.Scoreitnowandagainafteryou’vecompletedthe program, and you will experience for yourself, after just ten days, a dramaticdifferenceinthewayyoulookandfeel.
Forthe“before”partofthequestionnaire,rateeachofthefollowingsymptomsbaseduponyourhealthprofileforthepast30days.
PointScale
0=Neveroralmostneverhavethesymptom
1=Occasionallyhaveit,effectisnotsevere
2=Occasionallyhave,effectissevere
3=Frequentlyhaveit,effectisnotsevere
4=Frequentlyhaveit,effectissevere
DigestiveTract
NauseaorvomitingDiarrheaConstipationBloatedfeelingBelchingorpassinggasHeartburnIntestinal/stomachpainRecordyourbeforetotalRecordyouraftertotal
Ears
ItchyearsEarachesorearinfectionsDrainagefromearRingingorhearinglossRecordyourbeforetotalRecordyouraftertotal
Emotions
MoodswingsAnxiety,fear,ornervousness
Anger,irritability,oraggressivenessDepressionRecordyourbeforetotalRecordyouraftertotal
Energy/Activity
FatigueorsluggishnessApathyorlethargyHyperactivityRestlessnessRecordyourbeforetotalRecordyouraftertotal
Eyes
WateryoritchyeyesSwollen,reddened,orstickyeyelidsBagsordarkcirclesundereyesBlurredortunnelvision(doesnotincludenear-orfarsightedness)RecordyourbeforetotalRecordyouraftertotal
Head
HeadachesFaintnessDizzinessInsomniaRecordyourbeforetotalRecordyouraftertotal
Heart
IrregularorskippedheartbeatRapidorpoundingheartbeatChestpainRecordyourbeforetotalRecordyouraftertotal
Joints/Muscles
PainorachesinjointsArthritisStiffnessorlimitationofmovementPainorachesinmusclesFeelingofweaknessortirednessRecordyourbeforetotalRecordyouraftertotal
Lungs
ChestcongestionAsthmaorbronchitisShortnessofbreathDifficultybreathingRecordyourbeforetotalRecordyouraftertotal
Mind
PoormemoryConfusionorpoorcomprehensionPoorconcentrationPoorphysicalcoordinationIndecisivenessStutteringorstammeringSlurredspeechLearningdisabilitiesRecordyourbeforetotalRecordyouraftertotal
Mouth/Throat
ChroniccoughingGaggingorfrequentneedtoclearthroatSorethroat,hoarseness,orlossofvoiceSwollenordiscoloredtongue,gums,orlipsCankersoresRecordyourbeforetotalRecordyouraftertotal
Nose
StuffynoseSinusproblemsHayfeverExcessivemucusformationSneezingattacksRecordyourbeforetotalRecordyouraftertotal
Skin
AcneHives,rashes,ordryskinHairlossFlushingorhotflashesExcessivesweatingRecordyourbeforetotalRecordyouraftertotal
Weight
Bingeeating/drinkingCravingcertainfoodsExcessiveweightCompulsiveeatingWaterretentionUnderweightRecordyourbeforetotalRecordyouraftertotal
Other
FrequentillnessFrequentorurgenturinationGenitalitchordischargeRecordyourbeforetotalRecordyouraftertotal
GrandTotalBefore
GrandTotalAfter
KeytoQuestionnaire
Optimalhealth:lessthan10
Mildtoxicity:10–50
Moderatetoxicity:50–100
Severetoxicity:over100
2
GettingStarted
Theantidotetoyourweightandhealthproblemsdoesn’tlieinthepharmacy—itlies,asIhavealwayssaid, in the“farmacy.”The foods inyour farmers’marketandsupermarketholdthecure,andthe10-DayDetoxDietisthewaytobreakthecycleandreset,reboot,andrestoreyourbodytogoodhealth.Thiscompanioncookbookwillsupportyouinyourmission. Itwillhelpyou reconnectwithyourkitchenandprepare real,whole,deliciousmealsforyourselfandthoseyoulove.
Therearethreephasesofthe10-DayDetoxDiet,allkeystoyourlifelongsuccess.Thiscookbook will enhance your experience by providing you with more than 150mouthwateringrecipestogiveyourmetabolismaboost.Let’slookatthethreephases:
Phase1,thePrepPhase:Hereyou’llcleanoutyourfridgeandpantryinordertosetyourselfupforsuccess.Spendabouttwodayspriortobeginningyourdetoxsettingup both mentally and physically. We’ll get to specific foods and ingredients inChapter4.
Phase2,the10-DayDetox:Thisistheactual“meat”oftheprogram—thetendaysthatyou’llspendresettingyourbiochemistryandjumpstartingthehealingprocess.
Phase3, theTransitionPhase:Nowyou’lllearnstrategiesforlong-termhealthsoyoucancontinuetofeelgreatafterthefirsttendays.
I’veorganizedthemealsinthiscookbooktohelpyourbodyprogressaccordingtothesameguidelinesIoutlinedinTheBloodSugarSolution10-DayDetoxDiet.Mydreamisforyou to follow thecomprehensiveprogram in thatbookandgiveyourbody thebestchancetoresetitselftohealth.However,ifyou’vepickedupthiscookbookandwanttostartwithfoodasyourmedicine,thenyouwillstillexperienceprofoundchangesinyourweight,health,andwell-beinginjusttendays.
WHY10DAYS?
Tendays isnot amagicnumberor agimmickyweight-loss scheme.Mostpeopledon’trealizethattheyareonlyafewdaysawayfromhealthandhappiness.Whenyourapidlyshift theway you eat, you can shift your hormones, brain chemistry, and biology veryquickly.Youcannormalizeyourbloodsugar,restoreyourliverandpancreastoahealthierstate,andevenimproveyourmetabolism.Yourbodyiscapableofamazingthingsifyougiveitachance.Justtryitfortendays.Youarecapableofdoinganythingforthatamountoftime.Andinexchangeforaradicalchangeinyourlifestyle,I’mofferingyouaradicalpromise: that you will emerge within the first week feeling lighter, happier, moreenergetic, andmore alive.You’ll also be released from the grip of food addiction, andyourbodywillbelesstoxicthanithasbeeninyears.Withinthiscookbook,you’llfindtherecipes and tools you need to free yourself from the cravings and health struggles thatplagueyou.
WHATTOTRACK
Throughout your ten-day journey and beyond, I encourage you to track your results.Research shows that people who track their results lose twice as much weight and dotwice as well. Begin by getting a journal; it could be as simple as a notebook or aspreadsheetonyourcomputer,whateverisconvenientandworksforyou.
Now, what should you track? For starters, you’ll want to get a baseline of allmeasurements.Beforeyoubegin,talkwithyourhealthcareproviderabouttheprogramifyou’realreadyonmedicationforhighbloodpressureorhighbloodsugar.Ifyouare,thedietcanworksoquicklythatyourbloodsugarorbloodpressuremaydropsignificantly—onepatienthadhersugardropfrom220tonormalinthreedays.Soitisimportanttoworkwithyourdoctor toadjustyourmedicationandkeepclose trackof thesemeasurements.Usingahomeglucosemonitorandbloodpressurecuffcanhelpyoukeepclose tabsonhow your body responds to this healing way of eating. Check outwww.10daydetox.com/tools for my recommendations for self-tracking and monitoringdevicesthattrackweight,exercise,bloodpressure,bloodsugar,andmore.
Here’salistofwhattorecord,howoftentorecheck,andwhatyouneedtogetstarted:
YOURWEIGHT
Weighyourself,withoutclothes,firstthinginthemorningaftergoingtothebathroom.Trackyourweightweeklyinyourjournal.
YOURHEIGHT
Measureyourselfinfeetandinches.Writeitinyourjournal.
YOURWAISTSIZE
Measurethewidestpointaroundyourbellybutton.Trackthismeasurementweeklyinyourjournal.Youcanalsotrackyourhipsatthewidestpointaroundyourbutt.
YOURBODYMASSINDEX(BMI)
YourBMIisyourweightinkilogramsdividedbyyourheightinmeterssquared.Youcanuseouronlinecalculatoratwww.10daydetox.com/toolsorusethiscalculation:
BMI=weightinpoundstimes703,thendividedbyheightininchessquared
Solet’susemeforexample:Iweigh185poundsandam75inchestall.Thecalculationis:185×703÷(75×75).MyBMIis23.
Thisgivesyouawayto trackwhetheryouarenormalweight,overweight,orobese.NormalBMIislessthan25,overweightis26to29,andobeseisover30.However,youshould take into accountyourwaist size aswell. If youweigh a lot but are amuscularbodybuilderwitha smallwaist,youcouldbehealthyandstillhaveahighBMI. Ifyouhaveskinnyarmsandlegsandaskinnybuttbutapotbelly,youmighthaveanormalBMIbutbeatriskfordiabesity.
Furthermore, certain ethnic groups—such as Asians, Hispanics, Pacific Islanders,Inuits,Indians,andMiddleEasterners—havediabesityatmuchlowerBMIs.Trackyour
BMIweeklyinyourjournal.
YOURBLOODPRESSURE(optional)
Getahomebloodpressurecuffandmeasureyourbloodpressurefirstthingeverymorningandwriteitdown.
WHATTESTSSHOULDYOUDO?
TestYourBloodSugarYourself
Whilemeasuringyourbloodsugarisoptionalbefore,during,andafterthe10-DayDetoxDiet,Ihighlyrecommendit.Manypeoplethinktheydon’thavetochecktheirbloodsugarunlesstheyarediabetic.Notso.Infact,Ithinkitisasimple,greatwayforeveryonetoseehowtheirbodyrespondstowhattheyeat.
Someofyoumayalreadyhaveaglucosemeterandknowhowtotestyourbloodsugar.Othersmaywant togetameterat their localdrugstore.Theneweronesareeasytouseandyoucanalwaysaskyourpharmacisttoshowyouhow.IliketheACCU-CHEKAvivaBloodGlucoseMeterwithStrips,whichincludesafewteststrips(youmayneedextra).
HereistheprotocolIrecommendfortesting:
Measureyourfastingbloodsugardaily,first thinginthemorningbeforebreakfast.Ideallyyourfastingbloodsugarshouldbebetween70and80mg/dL.
Measure your blood sugar two hours after breakfast and two hours after dinner.Ideallyyourtwo-hoursugarsshouldnevergoover120mg/dL.Iftheygoover140mg/dL,youhavepre-diabetes.Iftheygoover200mg/dL,youhavetype2diabetes.Technicallythisisaftera75-gramglucoseload,butiftheygothishighontheplanyoudefinitelyhaveaproblem.Payattentiontohowtheychangedependingonwhatyoueatoverthetendays.
GetTestedwithYourDoctor
Partofwhatyou’redoingoverthesetendaysisbecominganactivepartnerinyourhealthandweightlossplan,andthatincludeshavingafullunderstandingofyournumbersandfollowing themover time. Ibelieveeveryoneshouldbecomeempowered to learnabouttheirbodies,interprettheirtestresults,andusethatinformationtotracktheirprogress.Istrongly encourage you to consider getting basic lab tests done before and after theprogram.Thesewouldincludethefollowing:
Insulinresponsetest,whichislikeatwo-hourglucosetolerancetest,butitmeasuresinsulinaswellasglucosethreetimes:afterfasting,andoneandtwohoursaftera75-gramglucosedrink.
HemoglobinA1c,whichmeasuresyouraveragebloodsugaroverthelastsixweeks.Anythingover5.5percentisconsideredelevated,andover6.0percentisdiabetes.
The lab tests above can be done through your doctor and at most hospitals orlaboratories,ororderedyourselfthroughpersonaltestingcompaniessuchasSaveOnLabs(www.saveonlabs.com).Formoreinformationanddetailedexplanationsforeachofthesetests,gotowww.10daydetox.com/tools.
NMR lipid (cholesterol) profile,whichmeasuresLDL,HDL, and triglycerides, aswellastheparticlenumberand,importantly,theparticlesizeofeachtypeofcholesteroland triglycerides. Diabesity causes you to have many small dangerous LDL and HDLcholesterolparticles.Thisisanewertest,butIwoulddemanditfromyourdoctor,becausethetypicalcholesteroltestsdonebymostlabsanddoctorsareoutofdate.ThistestcanbeobtainedonlythroughLabCorporLipoScience.
Keep a record of your initial results and then track your progress as I’ve outlinedabove. You can do this with a simple pen and paper, or you use the online tools atwww.10daydetox.com/toolsfortrackingallyourscores,measurements,andvitalstats,aswellasyourdailyexperiencesandfeelingsthroughthedetoxjournal.
3
WhyCook?
Withourbusylives,somanyofusshyawayfromcooking.Betweenournever-endingto-dolists,demandingjobs,busychildren’sschedules,andperhapsless-than-stellarskillsinthekitchen,cookingseemstoslidedownthelistofpriorities.Butwhenyouconsiderallofthebenefitsofmakingameal,you’llbeinspiredtochannelyourinnerchef.Cookingamealforyourself,afamilymember,orafriendisanactoflove.It’sachancetostrengthenbonds, teach important life-extending skills to our children, and enrich and nourish ourbodiesandoursouls.Thefoodindustrywantsustobelievethatcookingisdifficult,timeconsuming, inconvenient, and expensive, but meals need not be complicated or timeconsumingtobedeliciousandsatisfying.Thescienceisclear.Youcaneatwellfor lessmoneybymakingsimple,whole,freshfood.Infact,asimpledinnerforafamilyoffourconsistingofroastchicken,vegetables,andsaladcancostabouthalfofwhatdinneroutatMcDonald’swouldcost.
Ioncevisitedanobesesickfamilywhohadnevercooked.Theylivedonfoodstampsand disability. With one simple cooking lesson and a guide from the EnvironmentalWorkingGroupcalled“GoodFoodonaTightBudget,”theystartedcooking.Inthefirstyear,themotherlostover100pounds,thefatherlost45pounds,andtheirteenagesonlost40pounds.Unfortunately,thesonhassincegainedtheweightbackbecausetheonlyjobsforteenagersinthefooddesertwheretheyliveareatafastfoodchain.It’slikesendinganalcoholictoworkinabar!Thesedaysover50percentofmealsareconsumedoutsidethehome, but it’s my goal to get you to reconnect with your kitchen and the bounty ofbenefitsitoffers.
Thereasonsaresimple.With today’s toxicfoodenvironment—theslickcombinationofsugar,salt,andfatthat’spumpedintoawiderangeofpackagedfood—ourgenes(andour jeans) are overwhelmed. Our taste buds have been assaulted and our tongues andbrains adapt by craving even more of these toxins. However, our hormones andbiochemicalpathwayshaven’tadaptedtothisstyleofeating.Theresultisthatnearly70percentofAmericansareoverweight,andobesityratesintheUnitedStatesareexpectedtotop42percentbytheendofthenextdecade(upfromonly13percentin1960).
TodayoneintwoAmericanshaseitherpre-diabetesordiabetes.Inlessthanadecadethe rate of pre-diabetesor diabetes in teenagershas risen from9percent to23percent.Perhapsevenmoreshocking,37percentofkidsatanormalweighthavepre-diabetesandoneormorecardiovascularriskfactorssuchashighbloodpressure,highcholesterol,orhigh blood sugar, because even though overly processed food doesn’t necessarilymakeyoufat, itcanmakeyousick.Inadditiontoraisingtheriskforchronic, life-threateningdiseases,thesadtruthisthatobesechildrenwillearnless,suffermore,anddieyounger.
Butallof thiscanbe reversed,and thecure lies inyourkitchen. It also lies inyoursupermarket,notjustwiththefreshfoodsintheproduceaisle,butalsowithsomeofthe
packaged foods thatare tuckedaway in themiddle.Healthy foodssuchasnutsandnutbutters andnondairymilks arehiddengems in themiddle aislesof the store.There areeven brandsmaking healthy packagedmeals using quality ingredients from real,wholefood—forthosenightswhencookingtrulyisoutofthequestion.Somecompanies,suchasLuvo(www.luvoinc.com),havecreatedhigh-quality,delicious,affordable,andhealthyfrozenmeals.
Bypurchasingthesefoods,you’regoingtotransformyourself,butyou’realsohelpingtotransformthefoodindustryonesmallchoiceatatime.Theproblemsareglobal,butthesolution is as local as your fork!Themovement is already underway, being driven bythoseofuswhoarefedupwithBigFoodpoisoningour tastebudsandourbodies.Youhave the power to join themovement, and it doesn’t take a picket line or even a hugepocketbook.Allittakesisvotingwithyourwalletatthegrocerystore.
It’s time for a revolution.Cooking real food is a revolutionary act.Without kitchenskills,wehave lost themeans to care forourselves.Our childrenwill growupwithoutthesesurvivaltactics,andtheirchildrenwillfacethesamefate—notbeingabletoidentifycommon fruits andvegetables, andnot realizingwhere foodcomes from. I urgeyou toreconsiderwhatevernotionsyouhaveaboutcooking—thatitcoststoomuch,thatit’stoohard, that it takes too long.The recipeswithin this cookbookaredesigned to challengethesemyths,toreuniteyouwithrealfood,andtodelightyourtastebudswhilenourishingyour body. As an added bonus, you may find, as I do, that cooking can be fun andrelaxing.
THEFAMILYKITCHEN
There is a reason why today’s modern kitchens are open and inviting: People love togatherinthekitchen.It’stheplacefornourishingyourbodyandyourrelationships.It’saspaceinwhichtobondwithyourchildrenwhileteachingthemvaluablelifeskills.
Sadly,today’soverscheduledfamilieshaveadifficulttimeslowingdownandtappinginto this sacred space and all the wonders it has to offer. If this sounds familiar, Iencourageyoutoreclaimyourkitchenandyourfamilytime.Lookcarefullyatyourdaysand examinewhere you spend your time.Are youwatchingTV at night? Spending anhouronFacebookand Instagram?MostAmericans spendmore timewatchingsomeonecookontelevisionthanactuallycooking.Aftercloseconsideration,youmayfindthatyoucan reorganize your to-do list, revisit your viewing habits, shut off your computer, andrecoveryourprecioustime.
Whatweneed isa lifestyle thatmakescookingeasy, inviting,andfun.Andwhetheryou’repreparingfoodtogetherorpassingitaroundthefamilytable,dinnerisawonderfultime to reconnect, get the day’s download, share laughs, and discuss important events.Startyournewritualbymakingyourkitchenaswarmandinvitingaspossible.Createafamilyplaylistthatputseveryoneinagoodmood.Investinterrificlighting.Changeyourcurtains.Openyourwindows.Putstoolsbythecounter,orpillowsonyourchairs.Makethekitchenaplaceyouandyourfamilywanttogather.
Once you set up the environment for success, let the fun begin! If you’re new tocookingoryourskillshavegottenrusty,don’taimforperfectionwithyourfirstrecipe—experiment and practice. Start with one of my more basic recipes, with only a fewingredients,andworkyourwayuptosomethingmorecomplex.Enlisthelpfromfamilymembers—drag your kids away from their video games and ask them to measureingredients,pullfoodfromthefridge,orevenchopveggiesifthey’rereadytotakeonthistask.Decideonmealstogethertogeteveryoneexcitedaboutwhat’sinstore.
Iencourageyoutostartyourownfamilytraditionsaroundcookingandenjoyingmealstogether. One of my favorite things to do with my kids is to hang out in the kitchen,choppingvegetables,tellingstories,catchingup,cooking,andanticipatingsharingagreatmealtogether.Onceyougetinthehabitofnourishingyourfamilylifeinthisway,you’llneverwanttoreturntosolodiningoutofplasticcontainersandtake-outboxes.
DINNERCONVERSATIONS:CREATINGMAGICATMEALTIME
Wanttomakeagreatmealevenbetter?Shareitoveraninspireddinnerconversation.
LifecoachLaurenZander(cofounderoftheHandelGroupandcreatoroftheHandelMethod) has a fantastic mealtime tradition I’d like to share. She calls it “Creating aConversation.”
It works like this: At the start of the meal, your family or dinner guests suggest apotentialquestiontobeansweredbyeachpersonatthetable.Everyonemustagreeonthequestion.Onceaquestionisdecidedupon,everyoneatthetablemustanswer.Themagichappensaseveryonesharesaboutthemselvesandconnectswithoneanother.Youwillgettoknowyourfamilyandfriendsonadeeperlevel.
Tohelpyougetstarted,here’salistofsomeofourfavoritedinnerconversations:
What’syourfavoritethingaboutthepersonsittingtoyourright?Why?Howwouldyoudescribethepersononyourlefttosomeonewhohadnevermetthembefore?What’syourfavoritethingaboutthecurrentseason(winter,spring,summer,orfall)?Whatmakesitspecialtoyou?What’syourbestmemoryfromthisseason?What’ssomethingyoucanconfessthatnobodyatthetableknowsaboutyou?Ifyoucouldpickanycareerintheworld,regardlessofabilityorage,whatwoulditbe?Why?Dreamupanewcareerforeveryoneat the table—ifyoucouldpickany job in theworldforthem,whatwoulditbe?Why?What’sacity,town,orcountryyou’veneverseenthatyou’dliketovisit?Why?What’syourveryfirstmemoryoflife?Tell the story of your first true love. Who was it? How old were you? Whathappened?Doyouknowanythingaboutwheretheyarerightnow?Ifthehousewasonfireandyoucouldsavejustoneofyourpossessions,whatwoulditbe?Why?Ifyoucouldchangeonethingaboutyourself,whatwoulditbe?Why?What’s themost embarrassing thing that has ever happened to you?What did youlearnfromit?Ifyoucouldgivethepersontoyourleftasuperpower,whatwoulditbe?Why?What’ssomethingyousaw,heard,orexperiencedthisweekthattouchedyou?Tell a story of someone you deeply loved. Let us know what made that personspecial.Whatdoyoulovemostaboutyourlife?Why?What’ssomethingyoudothatmakesyoufeelpowerful?Why?Everyonehastheirownmagicgift(e.g.,findingaparkingspot,intuitivelyknowingwhen someone important toyou is sadorhaving ahard time).What’syourmagicgift?Imagine something you reallywant to achieve in your life.Howwill you achievethis?Ifyoucouldinviteahistoricalfiguretodinnertonight,whowoulditbe?Why?What
wouldyouaskhimorher?Ifyoucoulddateanyoneonearth,pastorpresent,whowoulditbe?Why?IfyouwerestrandedonadesertislandforayearandcouldpickthreeCDsandonebook,orthreebooksandoneCD,whatwouldyouchoose?Ifyouhadunlimitedfundsandamonthoffstartingtomorrow,whatwouldyoudo?What is your slogan/theme song/motto for living life? Explain why, and how itimpactsyourlife.Whatthreethingsareguaranteedtomakeyousmile?Whatsongdoyoulovetosingatthetopofyourlungs?Whatmakesyouloveit?Namesomethingyou’rescaredofbutwouldlovetofindthegutstodo.Whatmomentinlifegaveyougoosebumpsandwhy?What’ssomethingyoutriedtodobutfailed?Whatdidyoulearnbyfailing?Make a wish for each person at the table for something you’d like to see themaccomplishthisyear.Ifyoucouldcombinethreepeopleonearth(aliveordead,famousornot)tobeyourperfectmate,whowouldtheybe?Why?
Iwouldlovetohearfromyouaboutyourfavoritedinnerconversation.Youcanpostyourfavoriteconversation-startingquestionsatwww.10daydetox.com/tools.
And, ifyouwantmorehelp turningyourdreamsintoreality, thenpleasevisitCoachLauren’swebsite(www.handelgroup.com)tolearnmoreabouthowsheandherteamcanhelpyoudreambig.
NUTRITION101:WHATWENEVERLEARNEDINSCHOOL
The foundation of your diet should be high-quality protein, fats, and nonstarchyvegetablesthatdon’tspikebloodsugarorinsulin.Thereasonsaresimple:Thesearethetypesoffoodsthatnotonlydetoxifyyourbody,reigniteyourmetabolism,calmbody-wideinflammation,andcrushcravings,butalsofillyouup.Rememberitisveryhardtocontrolhowmuchyoueat,buteasytocontrolwhatyoueat.Itisthequalityofthefoodandthecompositionofyourmealthatmattersmostinreversingweightgainandcreatinghealth.
Whenyoueattherightcombinationoffoods,youcaneatuntilyou’regentlysatisfiedwithoutfocusingoncaloriesorportionsizes,andexcessweightwillcomeoffnaturally.Butsincecalorieshavebeenthefocusofconversationsaroundweightlossandhealthforsolong,I’llputitthisway:IfyoueatfourTwizzlers—asmallamountbymoststandards—youwouldconsumeabout160calories,andit’sunlikelytheywouldputadentinyourhunger. However, for those same 160 calories, you could have a heaping spoonful ofalmondbutterandapracticallyendless supplyofcherry tomatoes, jicama,andcelery. Ithinkyou’ll agreewhich is themore fillingoption.Notonly that, a snackofnutshelpsstabilize your blood sugar and provides you with lots of vitamins, minerals, andphytochemicals—health-protecting substances that ward off diseases such as type 2diabetes,heartdisease,andAlzheimer’sdisease.TheTwizzlers?Theyhavetheoppositeeffect.
SnackfoodssuchasTwizzlersandotherhyperprocessedfarearehighontheglycemicindex(GI).Thisisameasureofhowquicklyacarbohydrateraisesyourbloodsugarlevel.Theindexismeasuredonascaleof0to100,withglucose(aformofsimplesugar)havingavalueof100.Highernumbersmeanthatafoodcausesasharperriseinbloodsugar.It’seasy to seewhycandywouldbeconsidereda fast-actingcarbohydrate,butyoumaybesurprisedtolearnthatanywhiteflour—whiterice,whitebread,refinedcereals,andevensomewhole-grain breads—convert to simple sugars in your body quite rapidly. In fact,breadhasahigherGIthantablesugarorsucrose;2slicesofwhole-wheatbreadwillraiseyourbloodsugarmore than2 tablespoonsof tablesugar.Ontheotherhand,nonstarchyvegetables,protein,nuts,seeds,andgoodfatsraisebloodsugarlevelsslowly.
Whiletheglycemicindexcanbeahelpfultool, itdoesn’t takeintoaccountwhattherestofyourmeallookslike,orevenhowyourfoodiscooked.Allofthiscanimpactyourbloodsugarlevels.Thebestapproachtomealsistocombineslow-actingcarbohydrates—thoseveggies listed in theproducesectionhere—with leanproteinsandhealthy fats. Infact, the 10-DayDetoxDiet is a high-carb diet—because nonstarchy vegetables, fruits,andevennutsandseedsareallcarbs—soitmightbemoreaccuratetocallitaright-carbdiet.Youcanshiftthecompositionofyourdiettohelpbalanceyourbloodsugar,andthiswillspeedupyourmetabolism,activateburningofbellyfat,andcuthungerandcravings.Thegoal,whetheryou’reeatinginyourfamily’sdiningroom,atyourworkcafeteria,orinafinerestaurant,istoalwaysbuildyourmealfromthesethreetypesoffoods.Thesethreebasics—quality proteins, healthy fats, and nonstarchy veggies—can be mixed andmatchedinanynumberofways,soyou’llnevertireofyouroptions.Haveamiso-glazedsalmonfilletwithbokchoysautéed inavocadooil.Enjoyaspicychickenbreastoverachoppedsaladwithadrizzleoffineoliveoil.Digintoa juicysteakservedwithroasted
broccoli and cauliflower.At everymeal, you can enjoy a variety of foods, flavors, andtexturessoyou’llneverbebored.
Herbs,spices,andseasoningskickyourcuisine,andyourhealth,upanotch.Thinkofyour spice cupboard as your newmedicine cabinet and stock it with every imaginableseasoning. By flavoring your food liberally, you’re not only keeping your taste budshappy, but you’re also adding loads of phytonutrients to yourmeal. Cinnamon, cumin,turmeric,andcayennepepper—toname just a few—haveproperties that stabilizebloodsugar, quell inflammation, and boostmetabolism.Different spices and seasonings havedifferentbenefits,whichiswhyIalwayshavelotsofthesegemsonhand.Justbesuretouseupyourspicesoftenandkeepthemsealedtightlyinjars,astheybecomelesspotentwithtime.
The10-DayDetoxDietFrozenMeals
Eventhoseofuswiththebestintentionsdon’talwayshavetimetoshopandcook.That’swhythechefsatLuvo and I have collaborated onLuvo’sBloodSugarSolution 10-DayDetoxMeals.You can get fullyprepared,ready-to-heatmeals—suchasThaiStyleChickenCurry,SalmonPoblano,andRosemaryGarlic
Beef—deliveredtoyourhometohelpyousticktothediet.
Just like allLuvo entrées, thismenu is phytonutrient rich.Weuse herbs, spices, and seasonings tocreateincredibleflavorswhilepromotinghealth.Luvomealsarenaturallynutrient-rich,delicious,andnotdependentonartificialflavors.They’realsohighinfiberandcontainhealthyfatsandnutrientscommonly
missingfromthetypicalAmericandiet.
Tolearnmoreortoorderthemeals,gotoluvoinc.com/10-day-detox.
4
CreatingaHealingKitchen
It’squite likely thatyourkitchenhasbeenheldhostageby the food industry.Nodoubtyour cupboards and pantry are filled with ultra-processed fare. Now’s your chance toescape these shackles and transformyourkitchen into aplaceofwellness. If youmakeyour kitchen a safe zone,with only foods that nourish rather than harm, then youwillautomaticallymaketherightchoiceswhenitcomestimetoeat.
Ideally, you’re starting the transformation at least two days before you begin yourdetox.Thiswillgiveyouenoughtimetocleanoutyourcupboardsandfridge,andrestockwithhealingfare.
Start by setting aside at least an hour to scour and purge your pantry, fridge, andfreezer.Thisisyourtimetodosomedetectivework,readfoodlabels,anddumpanythingthatgotyoutothisfood-addicted,toxicstatetobeginwith.
Ideally, your kitchen will mostly showcase foods without labels. Fresh avocados,blueberries, tomatoes, and kiwis don’t come in packages and are label-free. But otherfoods, includingnuts,nutbutters, almondmilk, canned fish, and frozenveggies—foodsthatIencourageyoutoeat—docomeinpackages.Further,onceyouenterthetransitionphase, youwill be choosing gluten-free grains and other foods that are alsominimallyprocessed.It’sclearthatnotallpackagesarebad—andthatiswhyitissoimportanttogetthehangof readinganutrition factspaneland ingredients list.There isashort learningcurve,butonceyougetthehangofityouwilleasilyspottrouble.Followtheseruleswhenyoupurchasepackagedfoods(i.e.,anythingwithanutritionlabel):
Bewareoffoodswithhealthclaimsonthepackaging—suchas“reducedsugar”or“no trans fat.”Theseclaimsusuallysignalamarketingploy tomakeyou think thefoods are good for youwhen they’re really just pretenders. Things such as sportsbeverages, energy bars, and even multigrain breads (which often contain high-fructosecornsyrup)fallintothiscategory.Focus on the ingredients list. Remember that the most abundant ingredient isalwayslistedfirst;theothersfollowindescendingorderbyweight.Choosefoodswithfewerthanfiveingredientslisted,andallthingsyourecognizeandknowarerealfood—forexample:“tomatoes,water,salt.”Buyonlypackagedfoodswithingredientsyoucanpronounceorrecognize.Needtobuy somethingwithmore than five ingredients?The exception is if they are allwhole-food, real ingredientssuchasspices.Themaindistinction is that therecipesdon’t call for things such as “maltodextrin” or “autolyzed yeast extract” or “high-fructosecornsyrup.”Idon’tstocktheseitemsinmykitchen,andneithershouldyou.Bottom line: You should not eat packaged foods that contain ingredients youwouldn’thaveinyourownkitchen.Beawarethatfoodmanufacturersdon’thavetolist ingredientsthatappearin
traceamounts.Thesetraceingredientscouldtripyouupinyourdetoxandlifelongquest for eating simple, healthy food. So always be vigilantwhen selectingmulti-ingredient packaged foods.Stickwith organic brands, or simple products, or thosethatdeclarethemselvesasgluten-ordairy-free.Avoidtheseingredientsatallcostsduringthe10-DayDetoxDiet:
Sugar.Youhave towatch forall formsof sugar,not just theword“sugar.”There are 257 forms of sugar, mostmade from corn, with names that youwouldn’trecognize,suchasmaltodextrinandxanthangum.Therearemanyaliases towatchout for—includingorganiccane juice,honey,agave,maplesyrup, cane syrup, or molasses. And, look carefully at condiments such assaladdressing,barbecuesauce,orketchup:Theremaybeupto33teaspoonsofsugar—oftenintheformofhigh-fructosecornsyrup—intheaveragebottleof ketchup (about 1 teaspoon of sugar for every tablespoon of ketchup!).When transitioningoff thedetox, consideradding sugarback intoyourdietonlyasaspecialtreat—tobeenjoyedoccasionallyinsmallamounts.Other sweeteners (aspartame, NutraSweet, Splenda, sucralose, and sugaralcohols—anyword that endswith “ol,” such as xylitol or sorbitol). Steviamaybebetter thanaspartamebutonly in the formofawhole-plantextract,notPureViaorTruvia,whicharemadebyPepsiandCokeandarechemicalextracts of stevia.Use it sparingly.A newnoncaloric sweetener that comesfrommonkfruit(alsocalledluohanguo)isrichinantioxidantsandcanalsobe used in small amounts. But remember, any sweetener can make youhungry, loweryourmetabolism,creategas, storebelly fat,andevenchangeyourgutbacteriafromthosethatmakeyouthintothosethatmakeyoufat.Soit’sbesttostayawayfromsweetenersaltogether.Badfats.Scour labels for thewords “hydrogenated fat,” just anothernamefor trans fat. As you probably know, the Food and Drug Administration(FDA)hasfinallydeclaredtransfatsnotsuitableforhumanconsumption.Yetthe government has given food companies years to “reformulate” theirproducts,somostprocessedorpackagedfoodsstillcontaintransfats…andwhentherearetraceamounts,theyarenotrequiredtolistthem.Sostayawayfromindustrial,manufacturedfoodlikesubstancesandscienceprojects.Preservatives, additives, colorings, natural flavorings. Watch foringredientsyoudon’trecognizeorcan’tpronounce,orthatareinLatin.MostofyouknowthatMSG(monosodiumglutamate)isapopulartasteenhancer,but didyouknow that it is a brain toxin that causes compulsiveovereatingandspikesinsulin?Knowingthissuremakesiteasiertoavoidthisingredient,doesn’tit?Dairy. Because milk is one of the eight most common food allergens,manufacturersare required toclearly identify itona food label.Butcasein,the offending protein in dairy, can be found inmayonnaise, chocolate, and“natural”flavors.Sobesuretowatchforitontheingredientslist.Gluten.Gluten is one of themost common triggers of inflammation in thebody and increases cravings and weight gain. It can be lurking in soba
noodles,tamari,miso,seasonings,andstock,solookfor“gluten-free”listingsfortheseingredients.Butremember,gluten-freecookiesarestillcookies,andprobablycontainsugarandotherthingsyourbodydoesn’tneed.Alcoholandcaffeine.
Bewarethe“NutritionFacts”sectionofthelabel.Here’swhy:Notthewholestory.Atypicalnutritionfactslabelwillgiveyouquickstatson cholesterol, fat, carbohydrate, protein, and other nutrients. But, forexample, it doesn’t differentiate between healthy omega-3 fats andinflammatoryomega-6 fats.Youcan’t tell if thequickly absorbedcarbs arethebadkindthatspikebloodsugarorslow-burning,“smart”carbohydrates.The“chemicalsoup”isnotonthelabel.The“nutritionfacts”can’ttellyouifyourfoodislacedwithchemicalpreservatives,fillers,additives,hormones,antibiotics,pesticides,fertilizers,gluten,dairy,artificialsweeteners,syntheticvitamins,fooddyes,andothertoxicjunktypicallypresentinprocessedfoods.That’swhyweemphasizepayingmoreattentiontotheingredientslistandnotspendingtoomuchtimeonthenutritionfactslabel.Focusonfiber,sugar,andproteinperserving.Thesethreefactswillhelpyou discern whether the food can help regulate your blood sugars or sendthemskyrocketing.
•Keeptotalsugarslessthan8gramspermeal.
•Aimtoincludeatleast5to10gramsoffiberwitheverymeal.
•Aimforaminimumof10gramsofproteinwitheverymeal,butupto30or40gramsisfine.Includeproteinwitheverymealbecauseitkeepsyourbloodsugarsstable,preventscravings,andbuildsfat-blastingmuscle.Formoreinformationonwhatamountofproteinandnutritionisappropriateforyou,pleasevisitmyonlinenutritionteamatwww.10daydetox.com/tools.
Serving size. Look at this carefully to determine whether this is your“typical”portion,as labelscanbedeceiving.Forexample,a20-ouncesodasays“2.5servings,”butdoyouusuallyshareyoursodawith1.5otherpeople?Allofthestatsonthepanelarerelatedtoservingsize,soonceyoudeterminehowmuchyoueat,youcanfigureouthowmuchofeachnutrientyou’llbegetting.Fats are broken down by type. On most labels you will find total fat,saturatedfat,andtransfat.Somelabelsoffoodsrichinfat(oil,forexample)will also tell you howmuchmonounsaturated and polyunsaturated fats youare getting. If your label showsonly the former three, you can subtract thesaturatedandtransfatfromthetotalfatcontentinordertoknowhowmanygrams of mono-and polyunsaturated fats you are getting.Monounsaturatedand omega-3 polyunsaturated fats should dominate this category. Saturatedfatsareturningoutnottobethebadguyswethoughttheywere.WhiletheydoraiseLDL,theyalsoincreaseHDLandgoodfluffycholesterolparticles.In
fact,inarecentreviewof72studies,therewasnocorrelationbetweenfat—even saturated fat—andheart disease.Youwant to look for zero trans fats.Butbecareful: Ifaservinghas less than0.5gramof trans fat, thenutritionfacts labelcanlegallysay“zerotransfats.”CoolWhip,for instance,says itcontains zero trans fats, but the three main ingredients are water,hydrogenated vegetable oil (another term for trans fats), and high-fructosecornsyrup.Total carbohydrates include the amount of sugar (whether naturallyoccurring or added during processing) as well as fiber. This gives you apictureofhow the foodwill impactyourbloodsugar.Thinkof fiberas thedrainstopperofyourstomach.Fiberslowstherateatwhichsugarfromyourfoodentersyourbloodstreamfromyourintestines.So,themorefiberafoodcontains, the slower your blood sugarwill rise upon eating it. If you don’tcurrently eat a high-fiber diet, start adding fiber slowly so that you don’tcauseanydigestivedistress.Yourultimategoalshouldbetoconsumearound50 grams daily. Thatmay sound like a lot, but if you eat according to theguidelines outlined in this book, you will have no problem achieving that.Rememberthatfoodsthatarenaturallylowinsugar(lessthan10grams)andhighinfiber(morethan5grams)areslow-actingcarbohydrates,thekindyouwant.Fiber is one of themain factors that determine how slowly (or quickly) acarbohydrateentersyourbloodstream.Mostofthepackagedfoodsyou’llbeeating—suchasnutsandfrozenvegetables—arenaturallyrichinfiber.Somepackaged foods, however, have added fibers. One type of fiber is calledresistantstarchbecauseitescapesdigestioninyoursmall intestine.Thefactis,youdon’tknowwhatyouaregettingwhenyousee this, and forallyouknow it could be sawdust! (Some bread makers actually use sawdust as aresistantstarchto lower thenetcarbsof thebread.)Puttingsawdust infooddoesn’tmakeithealthy;eatingrealformsoffibersuchasvegetables,seeds,andnuts ishealthy.Stayawayfromany typeof fiber that isnotnaturallyapart of your food. In fact, for the most part, if you see a fiber in theingredientslist,youknowthisproductisbetterforthecompany’smarketingdepartmentthanyourbody!Therearemanywaystotellifafoodproductisgood or lousy. If a manufacturer is bragging about the fiber content of acertainfood, there’sagoodchance that fiberhasbeenaddedin theformofinulin (also known as oligofructose or chicory root fiber), polydextrose,resistantstarch,orwheatdextrin.Alwaysscantheingredientslisttolookforthesetermsandavoidfoodsmadewiththem.Stickwithwhole-foodfiber,notsawdustorengineeredformsoffiber.Cholesterolinfoodsisnottheproblemweoncethoughtitwas.Thereislittlecorrelationbetweendietarycholesterolandbloodcholesterol,andlittlereasontoworryaboutthisnumberonfoodlabels.Surprisingbuttrue.Sodiumisabundantinpackagedfoods.Asmuchas70percentofthesodiuminyourdietcouldbecomingfrompackagedfoodsoldinyoursupermarket.
Companiesaddsodiumtogivepackagedfoodsflavor,butfreshfoodsdon’tneedmuchsalttotastefabulous.Whenyoueatwholefoods,younaturallygettherightamountofsodiumyourbodyneeds.Byfollowingmyprogram,youwill easily cut down on and normalize your sodium intake.Current dietaryguidelines suggest to keep sodium intake under 2,300milligrams.Yet, newresearch shows that the lowest risk of mortality comes from an intake of3,000to6,000milligramsperday.Interestingly,Japanesepeopleconsumeanaverageof4,500milligramsofsodiumperdayandhaveoneof thehighestlifeexpectanciesintheworld,withlowcardiovascularrisk.Whatdoesallthismean?Sodiumitselfisnottheculprit,butanunhealthydietfullofprocessedfoods, inflammatory fats, and refined carbohydrates is. When you don’tinclude fresh, real food—namely, potassium-rich vegetables and low-glycemic fruits—you increase your sodium-to-potassium ratio. Becausepotassium helps you excrete fluid, it helps to relieve the pressure in yourcirculatorysystem.Ifyouconsumetoomuchsodium,asisthecasewhenyoueataprocessedfoods–baseddiet,yourbloodpressuremayrise,especiallyifyouhavediabesity.Thegoalistoincludeplentyofpotassium-richfoodsandcrowd out the sodium-rich processed junk.When you cookmeals at homewiththeserecipesyouwilllearnhowtoaddtherightamountandtypeofsaltto flavor your food and nourish your body. Play around with adding realflavor to yourmeals by using tasty seasonings such as curry powder, chilepeppers, rosemary, sage, and cinnamon.The less salt you add, the less youwillwant,asyourtastebudswilladapttoyourneweatinghabits.Proteinisyoursecretweapontosuccessonthisprogrambecauseitreducesinsulin spikes andkeepsyou feeling satisfied longafteryou’ve eaten.Eachproteinismadeofspecificaminoacids.Aminoacidsarethebuildingblocksof protein and are either essential or nonessential. Essential amino acidscannotbeproducedinthebodyandneedtobeconsumedthroughdiet,whilenonessentialaminoacidscanbeproducedinthebodyfromothersourcesofcarbohydratesorproteins.Whenweconsumeanimalproteinorsoyprotein,we ensure that our body receives complete, high-biological-value protein.This is important for detoxifying and getting and maintaining health.Remember that diversity is the key to nutrition, so eat a variety of wholefoodstomeetyourproteinneeds.Optforproteinsourcessuchashigh-qualitymeat,cleanfish,poultry,omega3–enrichedeggs,tofu,andnuts.Vitaminsandmineralsare listedat thebottomof thenutritionfactspanel,but eyeball these with caution. Sometimes junk foods are fortified withnutrientstoenhancetheirappeal.Forexample,Bvitaminsareaddedtofoodsto“enrich” them,but that isonlybecause theyare impoverished in thefirstplace.Obviously,afoodputtogetherfromvariousartificialingredientswon’tnaturallycontainthevaluablenutrientsyouwouldgetifyoujustatetherealthing.Takevitaminwater,forexample.Itisafarce,abrilliantmarketingployfor one more type of sugar water sold by Coke. We all know that waterdoesn’t naturally contain vitamins! And candy, too—do you really think
gummy bears have naturally occurring vitamin C? Look at this part of thefoodpanelcarefullyandyou’llbeabletosortoutgoodfoodfromjunkfood.
Stayawayfrom“foodlikesubstances.”Theseare things that, throughprocessing,no longer resemble the real food in its true form. Veggie burgers made with soyproteinisolates—acheapformofprocessedsoy—areahijackedversionofsoyinitswholeform(forexample,tofu).
Knowing what to avoid is important. However, you are probably wondering abouteverythingthatisinyourpantryandrefrigeratorrightnow.What’sokayandnotokaytouseduringthedetox?WhatshouldIavoidandthensafelyreintroduce?Here’sageneralguidetotheitemsthatshouldbetossedoutpermanentlyorputasideforthenexttendays.
ITEMSTHATNEEDTOGOPERMANENTLY:
Highlyrefinedcookingoilssuchascornandsoy.Friedfoodsyoumayhavestoredinyourfreezer.Margarine or shortening, which contain those dreaded hydrogenated fats wediscussedearlier.
ITEMSTHATSHOULDBEAVOIDEDFORTHENEXTTENDAYS(findaspotforthemwheretheyareoutofsight,asyoumaychoosetoreintroducetheseinyourtransitionphase):
Allgluten-containingproducts(includingwhole-grainversions),suchaspasta,bread,andcereal.Allgrains(includinggluten-freeversions),suchasquinoaandrice.All dairy products (including but not limited to butter,milk, yogurt, and cheese—fromanyanimal).Allbeans(includingchickpeas,lentils,andevenpeanuts,whichareactuallybeans).Anypreparedfoodthatwasmadeinyourlocalstoreorbyasmallmanufacturer.It’sbesttosteerclearofpremadefoodsaltogetherbecausecertainitemsmightbeleftofftheingredientslistduetoFDAlabelingguidelines.Allalcohol,asitissimplysugarinadifferentform,anditimpairsimpulsecontrolsoyou’remorelikelytoeatmore—andtodosomindlessly.Italsohasmorecaloriespergram than sugar (7 calories compared to 4 calories), provokes a leaky gut, andinflamesyour liver.While it is not all about the calories, if youhaveoneglass ofwineadayat110calories,overthecourseofayearthatcanaddupto11poundsofweightgain.Caffeine. Some say caffeine speeds up metabolism or the rate of calorie burning,called thermogenesis. But so do spicy jalapeños or cayenne pepper. Caffeine ishiddeninmanysoftdrinksandenergydrinksbecauseitisaddictive,soyouconsumemoreofthesugarydrinks.Caffeinealsoincreaseshunger.
Now that you’ve cleaned out your kitchen, youwill automatically steer clear of thetoxicfoodsthatcauseaddiction,weightproblems,andhealthstruggles.Consideryourselfliberated!
STOCKINGYOURKITCHENWITHWHATYOUCANEAT–MYGUIDETOLIVINGCLEANANDGREEN
Nowthatthere’sallthatroominyourfridgeandcabinets,let’shavesomefunfillingthemupwithreal,freshfood.Thisiswherewebegintodiscoveralltheamazingnewoptionsyou have. Perhaps it’s been a while since you explored the produce section of yourgrocery store or visited a farmers’market.Maybeyou’re unfamiliarwith the bountyoffresh vegetables that you canuse as the basis formanymeals at the foundation of thisprogram.The key to success is awell-stocked kitchen,which allows you towhip up amealoneventhebusiestofdays.
I am proud to be on the board of directors for the Environmental Working Group(EWG) becausewhatwe do to our bodieswe do to the planet, andwhatwe do to theplanetwedotoourbodies.Thelinkbetweenenvironmentaltoxinsandchronicdiseaseisnowclear.Weknowthatpesticidesandotherindustrialchemicalscauseobesityandtype2diabetes.Thereisanewwordforthesecompounds:obesogens.Whenwearetoxic,wefeel lousy, gain unwanted pounds, and have trouble losing them. Toxins disrupt thehormonesthatregulateourmetabolism.
Therecipesinthisbookwillhelpyoulivecleanandgreenbyusingfoodsthatcontainspecialphytochemicals that increaseyourbody’scapacityfordetoxificationandbalanceyourbloodsugar.Theyaredesignedtoputyourmedicineontheendofyourfork.
Herearesomeofthefreshandpantryfooditemsyoushouldalwayshaveonhand.
Produce
Fresh vegetables and fruits make up half of all of mymeals. But before we go crazybuying just any produce, I’d like to talk a little bit about making the right selections.Agriculturalchemicalinputssuchaspesticidesandfertilizersleavearesidue,whichweasconsumersabsorb.Becausethesechemicalsarefat-soluble,theybecomestoredinourfatcells.Ourbodiesrecognizethesetoxinsasforeign,promptinganinflammatoryresponse.Onceourexposuresurpassesourthreshold,webecomesickandfat.
Whenyoucan,avoidthemostpesticide-contaminatedfruitsandvegetables.TheEWGannuallyreviewsconventionalvegetablesandfruitsandpublishesalistofthosewiththelowestandhighesttoxicload.EWGunderstandsthatwehavearighttoknowwhichfoodsare safe and which we need to be concerned about. They provide many resources forconsumers, including their Shopper’s Guide, which helps consumers opt out of theproduceposingthehighestriskwhilesavingtheirfooddollarsforthesaferchoices.Foraneasierreference,checkouttheir“DirtyDozen”and“CleanFifteen”listsfeaturingthemost-andleast-contaminatedoptionsintheconventionalfoodsupply.Ofcourse,youcanstillbuyitemsfromthe“DirtyDozen”list,buttheyshouldbeorganic.Asofthedateofpublicationofthisbook,thesearefeaturedbelow.Tomakethemostinformedchoicesforyouandyourlovedones,visitEWG’swebsiteatwww.ewg.orgforthemostupdatedlists.
THEDIRTYDOZEN:
1.Apples
2.Strawberries
3.Grapes
4.Celery
5.Peaches
6.Spinach
7.Sweetbellpeppers
8.Importednectarines
9.Cucumbers
10.Cherrytomatoes
11.Importedsnappeas
12.Potatoes
THECLEANFIFTEEN:
1.Avocados
2.Sweetcorn
3.Pineapples
4.Cabbage
5.Frozensweetpeas
6.Onions
7.Asparagus
8.Mangoes
9.Papayas
10.Kiwis
11.Eggplant
12.Grapefruit
13.Cantaloupe
14.Cauliflower
15.Sweetpotatoes
WHATTOSTOCKUPON
Whenpossible, chooseorganic, seasonal, localproduce.Be sure tocheckoutyourlocalfarmers’marketorcommunity-supportedagriculture(CSA)group.Youcanfindtheoneclosesttoyouatwww.localharvest.org.For those living in colder climates, you can find organic versions of your favoritefruits and vegetables in the freezer section. Always make sure you’re buyingunseasonedorunsweetenedvarieties.Nonstarchy veggies are freebies—eat as many as you like! A limited selection offruitsareincludedonthisplanbecausemostfruitsincreaseyourinsulinlevels.Ihaveincluded those fruits that support you with the right vitamins, minerals, andantioxidants.Followingisa listof low-GI, low-sugarvegetablesandfruitsyoucaneatwhileonthisprogram.Manyofthemareincorporatedintothedeliciousrecipesin the pages ahead. If you have a few favorites that appear on this list but don’tappearintherecipes,feelfreetosubstitutethematanytime.
ArtichokesArugulaAsparagusAvocadosBeansproutsBeetgreensBellpeppersBlueberriesBroccoliBrusselssprouts
CabbageCauliflowerCeleryChivesCollardgreensDandeliongreensEggplantEndiveFennelFreshherbsGarlicGingerGreenbeansHeartsofpalmJalapeñosKaleKiwisLemonsLettuceLimesMushroomsMustardgreensOnionsPomegranateseedsRadicchioRadishesShallotsSnappeasSnowpeasSpinachSummersquashSwisschardTomatoesTurnipgreensWatercressZucchini
FreshMeatsandProteins
What about meat, poultry, fish, and eggs? As best you can, limit your exposure toexcessive hormones, antibiotics, and grain-fed meat. Select wild meat, grass-fed whenpossible,andorganicpoultryandeggs.Becauseweeatwhattheanimalate,wewantouranimal-basedprotein tohavebeenfedthehighest-qualitydiet.Ananimalfeditsnaturaldiet, typically grass and plants, contains fewer stress hormones, growth hormones, andantibiotics than a feedlot animal or industrially produced animal foods. By selectinghigher-quality animal-basedproteins, you canbe sure you are gettinghealthier fats andleaner,cleanerprotein.
When it comes to selecting poultry, the U.S. Department of Agriculture (USDA)mandates that all poultry be raised without the use of hormones. However, chickenproducers must give medications to those birds that get sick before selling them.Therefore,alwayslookfortheterms“antibiotic-free”or“organic”whenbuyingpoultrytoensureyouaretrulygettingatoxin-freeproduct.
Getinthehabitofkeepingyourfridgeandfreezerstockedwiththeitemsbelow:
Grass-fed,hormone-free,ororganicbeef,lamb,andbison(buffalo)meat(refertotheEnvironmentalWorkingGroup’s “Meat Eater’s Guide” at www.ewg.org to choosemeatthat’sgoodforyouandgoodfortheplanet).Organicorantibiotic-freeboneless, skinlesschickenand turkeybreastsandgroundchickenandturkey.Wild or sustainably farmed low-mercury seafood such as clams, crab, flounder,herring, oyster, perch, pollock, salmon, sardines, shrimp, sole, squid, trout, andwhitefish.Avoidfishthatarehighinmercury,suchastuna,swordfish,andChileanseabass.GototheNationalResourcesDefenseCouncilwebsite(www.nrdc.org)anddownloadtheirSustainableSeafoodGuidetochoosingthefishlowestinmercury.Organicomega3–enrichedeggs.Organic,wholeformsofnon-GMO(geneticallymodifiedorganisms)soyfood,suchastofu,tempeh,andgluten-free,low-sodiummiso.
With these healthy pantry staples in your cooking arsenal, you’ll be amazed at thedelicious and nutritious dishes you can create. Cooking food that tastes great andnourishesyourbodydoesn’tneed tobreak thebank, either—and that’swhy I stockmypantrywithfoodfromThriveMarket.Seeheretolearnhowyoucangetafreetwo-monthmembership.
HealingPantryStaples
Therecipes in thisbookcelebratereal,whole, freshfood.Theyareeasilymade inyourkitchenyettasteasiftheycamefromarestaurant.Weliveinafooddesert,soourrelianceongettingbackintothekitchentoenjoyamealthatisbothsatisfyingandhealthyrequiresustolearnhowtocookagain.ThefollowingaresomeoftheingredientsIusethemostinmyownkitchen:Manyoftheseingredientsareavailableatwww.thrivemarket.com:
Extra-virginoliveoilExtra-virgin coconut butter/oil (at room temperature it is solid, but it melts into aliquid)Otherhealthyoils,suchaswalnut,sesame,grapeseed,flax,oravocadoNutbutters(raw,ifpossible),suchasalmond,cashew,macadamia,orwalnutNuts,suchaswalnuts,almonds,pecans,andmacadamiasSeeds,suchashemp,chia,flax,pumpkin,andsesameTahini(sesameseedpaste)Full-fatunsweetenedcoconutmilkUnsweetenedhemporalmondmilkCannedorjarredKalamataolivesAlmondflour(alsocalledalmondmeal)ArrowrootApplecidervinegarBalsamicvinegarGluten-free,low-sodiumtamariLow-sodiumvegetableorchickenstockDijonmustardSeasaltBlackpeppercorns(forgrinding)Dried herbs and spices, such as basil, cayenne pepper, chili powder, cinnamon,coriander, cumin, onion powder, oregano, paprika, parsley, rosemary, sage, thyme,turmeric
Some of the items listed above may be familiar to you and others not so much.Whetheryouarenewtocookingorjusttolearninghowtocookhealthyoptions,Iwanttointroduceyoutosomeamazingingredientsthatcanenhanceyourmealsandprovidesomevariety:
AlmondFlour
Made from blanched and finely ground almonds, almond flour (also known as almondmeal)isalow-glycemicalternativetograin-basedflourssuchaswheatflour.Usealmondflourinplaceofgluten-basedflourswhenmakingmuffins,breads,orotherbakedgoods.
Arrowroot
During the10-DayDetoxDiet,allgrains, includingcorn,need tobeomitted fromyour
mealplan.Arrowrootisacorn-free,hypoallergenicalternativetocornstarch.Remember,corninanyformisstillagrainandapotentialallergen.Arrowrootisausefulculinarytoolforyoursaucesorstews.
ChiaSeeds
Chiaseedsareoneofthefewvegetarianandvegansourcesofomega-3fattyacids.Whentheyabsorbwater,theygelintoapudding-likesubstancethataddsgreattexturetoshakes,desserts,andcereals.
CoconutAminos
Ifyouaresoy-intolerant, tryusingalittlecoconutaminosforthatsoysauceflavor.It ismadefromthesapofthepalmtreeandimpartsaslightlysweetaftertaste.Coconutaminosarerichinaminoacids—thebuildingblocksofprotein.
CoconutButter
Iusecoconutbuttertoaddasilkytextureandbutteryflavortomorningshakes.Itismadefromwholecoconutflesh,notjusttheoil.Thebutterprovidesfiber,protein,andnutrientstohelpkeepyou satisfied.Coconutbutter canbe found inmostgrocery storesnear theothernutandseedbutters.
CoconutCream
Whenyouremoveexcesswaterfromcoconutmilkandstrainit,youareleftwitharichcreamthatisslightlysweetandfullofhealthyfat.Itisagreatalternativetodairycream—alittlebitgoesalongway.
CoconutFlour
Coconut flour is a nutty, slightly sweet alternative to grain-based flours. Unlike wheatflour, coconut flour isnotheavily refined, somostof itsnutrition remains intact.Driedcoconutmeat isdefattedandgroundtoagranular texture.It isuseful inbakedproductsandoftenfoundingrain-freecereals.Highinfiberandverylowincarbohydrates,itisagreattoolinyourdetoxkitchen.
CoconutMilk
Theslightlysweetflavorofcoconutmilkmakesitahealthyalternativetodairymilk.Itisrich in saturated fat and healthymedium-chain triglycerides, which studies show boostmetabolismandhaveotherhealthbenefits.Youcanbuywhole-fatorganiccannedcoconutmilk and mix it with four cans of water to create your own coconut milk withoutsweetenersorstabilizers.
CoconutOil
Coconutoil isextractedfromthewholecoconut,andunlikecoconutbutter, theoildoesnotcontainfiberorprotein.Studieshaveshownthatcoconutoil,usedinsautés,shakes,sauces, or baking, helps improve blood sugar regulation, boosts immunity, and evenincreases the ratioofHDL toLDLcholesterol soyouhavemorehealthy lipids inyourcirculation.Lookforwhole-kernel,expeller-pressedcoconutoiltogetthemostbenefits.
FlaxseedMeal
Flaxseedmeal isanutritionpowerhouseandagreatvegetariansourceofomega-3 fattyacids, lignans, and fiber. Add a tablespoon or two to shakes to add fiber and promotehealthyelimination.Usefreshlygroundflaxseedmealwhenpossible,andstoreitinyourrefrigerator.
GrapeseedOil
Grapeseed oil is extracted from the seeds of grapes. It has a healthy fat profile ofmonounsaturatedandpolyunsaturatedfats.Iuseitforhigher-heatcookingandbakingasithasahighersmokepoint(thepointatwhichanoilsmokesandbecomesrancid).Becauseithasaneutralflavor,youcanuseitasahealthieralternativetocanolaoil.
HempProteinPowder
Hempproteinpowder is a hypoallergenic plant-basedprotein that canboost theproteincontent of your morning shakes or smoothies. Look for unsweetened protein powders.Sometimeshempproteiniscombinedwithchia,rice,orpeaproteinsforavegetarianorveganproteinblendwithasmoothtexture.
HempSeed
Hempseedisanexcellentcompleteproteinasitcontainsallnineessentialaminoacidsaswell as essential fatty acids such as omega-3 fats. It has an earthy, nutty flavor,whichbalancesthesweetnessofberriesinyourmorningshakes.Enjoyitinsmoothies,nutandseedmixes,orevenbakedonchicken.
KelpNoodles
Kelpnoodlesaremadefromtheseavegetable.Theyaresimpletoprepare,eatenraw,andlowincarbohydrates.Theirneutralflavormakesthemfuntoincludeinmealscontainingsaucessuchascurriesorinbrothssuchasmisosoup.
Mayonnaise
Realmayo,madefromomega3–enrichedeggs,issimpletomakeandaddsanindulgencetoyoursnacksandsauces. I’ve includeda recipe(here)soyoucanavoid theunhealthysoybeanoils,preservatives,andsugarinstore-boughtmayo.
Miso
Misoaddsadeep,comfortingelement todishesand intensifies theoverall flavor.Therearevariouskindsofmiso,rangingfromwhiteandyellow,whichtendtobemild,tored,brown, and even black miso. Generally, the deeper the color, the longer the miso hasfermentedandthestrongerthetaste.Mildmisotasteslesssalty,andstrongermisooffersmoreof thatumami,or savory, salty taste.Somemisopasteshavebeen fermentedwithgrains,especiallyglutengrainssuchasbarley.Besuretousemisothathasonlysoybeans,water, and salt on the ingredients list. Brownmiso, such as hatcho, is gluten-free andcontainsonlyfermentedsoybeans.
Mustard
Mustard,madefromgroundmustardseeds,isrichinantioxidantsandotherdetox-friendlyphytonutrients.Mustard is a lovely complement to any fish, chicken, ormeat. It is alsodeliciousinhomemadedressings,marinades,andsauces.
PalmShortening
Palm shortening, made from palm oil, is a great alternative to hydrogenated oilstraditionallyusedinshortening.Ilikeitbecauseithas0transfatsandisgluten-anddairy-free.You’llfindthatitworkswellinbakingbecauseithasaneutralflavorandaddsthattasty,fattymouthfeelyouareusedtoenjoyinginbakedgoods.
SeaSalt
When you eat real food and not overly salted processed food, you can use more salt.Whileseafood,meat,andsomevegetablesarenaturallyrichinsodium,youcanstillenjoyflavoringyourmealswithmoderatequantitiesofrealseasalt.Avoidtablesalt,whichisrefined and devoid of sulfur, zinc, iron, calcium, potassium, and magnesium, whichnaturallyoccurinseasalt.
Seaweed
Vegetablesfromthesea,suchasdulse,wakame,nori,andkombu,aredenseinmineralsand vitamins such as potassium, calcium, iron, magnesium, iodine, and selenium. Useseaweedinsalads,soups,andstewstoaddahintofsavory.
ShiratakiNoodles
Traditionallymadewithkonjacroot, theselow-glycemicnoodlesaregluten-(andguilt-)free.
Tamari
Lookforgluten-free,low-sodiumtamariforahealthieralternativetosoysauce.
ThaiFishSauce
Fish saucehas a complex flavor that complements the sweet flavors of traditionalThaicooking.Iloveusingadashoffishsaucetoimpressdinnerguests.Itaddsthatwowfactorthatwillleaveyourguestswonderinghowyoulearnedtocooksowell!
ReplaceThiswithThat
Forthenexttendays,you’rechallengedwitharadicalchangeinthewayyou’vebeeneating.Mybetisthatafterthetendaysareup,you’llwanttosticktomanyoftheprinciplesofthebasicplan.Onceyougetintothetransitionphase,youcanstarttograduallyaddinotherfoods,dependingonhowmuchweightyoustillneedtoloseandyourpersonalhealthgoals.Iofferthefollowingsuggestionstohelpyouadapttothis
wayoflife,butfeelfreetogetcreativeinthekitchentofindsubstitutionsthathelpyoustayontrack.
INSTEADOF:Fruit-flavoredyogurt
TRY:Chiapudding
INSTEADOF:Pasta
TRY:Shiratakinoodles
INSTEADOF:Mashedpotatoes
TRY:Cauliflowermash
INSTEADOF:Rice
TRY:Cauliflower“rice”
INSTEADOF:Peanutbutter
TRY:Almondorothernutbutters
INSTEADOF:Potatochips,pretzels,tortillachips
TRY:Nuts
INSTEADOF:Parmesancheese
TRY:Nutritionalyeast
INSTEADOF:Cornstarch
TRY:Arrowroot
INSTEADOF:Dairymilk
TRY:Unsweetenedcoconutmilkoralmondmilk
INSTEADOF:Cannedtuna
TRY:Cannedwildsalmon
INSTEADOF:Butter
TRY:Coconutoilorbutter
INSTEADOF:Wheatflour
TRY:Almondflourorcoconutflour
INSTEADOF:Bread,wraps,orbuns
TRY:Bibborromainelettuceleaves
INSTEADOF:Milkchocolate
TRY:Rawcacaoor75%darkchocolate
5
TipsandTools
Nowthatwehavediscussedthefactsbehindmakingtherightchoices,identifiedthegoodandthebad,andhelpedyourestockyourkitchenforsuccess,I’dliketoprovideyouwithsome quick tips to make the next ten days—and the rest of your life—a little easier.Change and transition arenot easy, sohopefully the informationon thenext fewpageswillbeuseful.
KITCHENTOOLESSENTIALS
Would you set out to begin a DIY project without a hammer or other necessaryequipment?Ofcoursenot!Ifyouwanttocookyouneedawell-stockedkitchen.Isuggestyouhavethefollowingtoolsonhand—they’llmakecookingfast,simple,andfun.
asetofgood-qualityknivestwo wooden cutting boards—one for animal products, another for fruits andvegetablesan8-inchanda12-inchnonstick(non-Teflon)sautépanan8-quartstockpota2-quartanda4-quartsaucepanwithlidsan11-inch-squarenonstick(non-Teflon)stovetopgriddleaDutchovenagrillpanseveralrimmedbakingsheetsseveralsquareand/orrectangularbakingdishesafoodprocessorablenderanimmersionblenderaninstant-readthermometeracoffeegrinderforflaxseedandspiceswirewhisksspringtongsafishspatularubberspatulasavegetablesteamingrackorbasketassortedmeasuringcups,metalfordryingredientsandglassforliquidsassortedmeasuringspoonsacitrusreamerMicroplanegraters/zestersinassortedsizesafoodmillnaturalparchmentpaperandfoilatimersealableglasscontainersinvarioussizesforstoringleftovers(plasticcontainsknownhormonedisruptors,whichhavebeenassociatedwith insulin resistanceandweightgainaswellasfemalehormonalimbalanceandthyroiddisease)
SHORTCUTSANDTIMESAVERS
OnequestionIamoftenaskedis:HowdoIdetoxonabusyschedule?Trustme,it’seasierthanyouthink,butitdoesrequirealittleplanning.IfindthatwhenIinvestthattime,itpaysoffbykeepingmehealthyandeatingwell.Intheend,itmakeslifealittleeasier,too.Herearesomeofmyownrecommendedtimesavers:
Cookonceandeat twicebydoubling the recipeandenjoying leftovers later in theweek.Doasmuchprepworkaspossiblethenightbeforeyouplantocook.Chopveggiesaheadoftimeandstoretheminairtightcontainers,readytobeusedinsalads,stir-fries,andotherrecipes.Precutproduceisalsoavailableatmanymarkets,bothinbagsintheproduceaisleandatthesaladbar.Althoughitmaybeabitmoreexpensive,itdrasticallyreducesprepwork.Frozen vegetables (preferably organic) are a real time-saver—especially if youalready have some in your freezer and can avoid the need for last-minute grocerystore stops. Cascadian Farm, and some store brands, provide high-quality, organicfrozenvegetablesthatwerepickedandflash-frozenatthepeakoffreshness.Choose fresh prewashed organic leafy greens, such as spinach, kale, arugula, andromainelettuce.Makesaucesandmarinadesand, ifyou’re in the transitionphase, cookbrown riceandotherwholegrainsinadvance.Carefully chosen canned and jarred foods, such as vegetable or chicken stock,sardines, wild Alaskan salmon, artichoke hearts, and roasted red peppers, make iteasy to toss together last-minute meals and enhance salads. Remember to chooselow-sodium versions and read labels carefully to avoid gluten, dairy, sugars, andotherunwantedingredients.Choose twodays during theweek (Sunday andWednesday seem toworkwell formanypeople)whenyouaregoingtospendafewextrahoursinthekitchen,cookingandpreparingasmuchasyoucaninadvance.Withallofyouringredientsreadytogo,afreshhome-cookedmealcanbeonthetableinlesstimethanittakesthetake-outdeliverytoreachyourhome.
PLANYOURMEALS,SHOP,ANDPREPAREFOODINADVANCE
Let’sfaceit:Ifyouwaittodecidewhattoeatuntiljustbeforeyouleaveforworkorjustafteryougethomeintheevening,youmaynothaveeverythingyouneedtoputamealonthetable.Beingcaughtoff-guardwhilehavingagrowlingtummycouldputyouindangerofgoingoff theprogramentirelyandjustgrabbingwhat isavailable,quick,andeasy—usuallyaddictive,processed junk.That’swhereplanningcomes in.Takesome timeoneday per week to sit down and plan your meals for the upcoming week, and make ashoppinglist.Gotothegrocerystoreandpurchasealloftheingredientsforthoserecipesinadvance.Makesuretostickafewfrozengoodiesinyourcart—suchasfrozenproduceorshrimp—whichwillcomeinhandyasyouworkyourwaythroughthefreshfoodearlierintheweek.
Remember,nomatterhowchallengingtheprepworkseemsatfirst, Ipromiseyou’llfindthatitgetseasierandeasier,andyou’llbeawhizatplanningmealsinnotime.You’llcome to appreciate arriving home to a fridge filled with marinated meat and choppedveggiesjustwaitingtobestir-fried.
Itotallyunderstandtheinstincttoordertakeoutwhenyou’retiredafteralongdayofwork.Butifyouwanttodetoxifyyourbody,calmtheinflammationthat’sravagingyoursystem,balanceyourhormones,loseweight,andreversediabesity,it’scrucialtosticktotheplan.
GOODFOODONATIGHTBUDGET
Relyingoninexpensive,overlyprocessedfoodistempting,givenourdemandinglivesandschedules,butthecostisactuallymuchgreaterthanitappears.Feastingonsalt,fat,andsugar can lead to serious diseases that cost hundreds of dollars in doctor’s visits andprescriptiondrugs.Wecanbecome sick and sluggish, resulting in less productivity.Wemighthavelesspatienceforour lovedonesandlessenergytoworkorenjoyourselves.Consideringtherealcostofcheap,processedfood,youcan’taffordnottocook.
Bynowsomeofyoumightbewonderinghowtomakethisworkonyourbudget. Ithelps to track all of your expenses for oneweek and see howmuchofwhat you spentwenttowardachievingyourhealthgoals.Rightoffthebat,you’llbeabletospotrecurringitemsandpriceyhabitsthatdon’tgetyouclosertoyourgoals.Forexample,ifyoubrewyour own coffee each day instead of stopping at a coffee shop, you could save up to$1,500ayear.DoyouordertakeoutforofficelunchesandFridaynightdinners?Youmaybesurprisedtofindthatcookingyourownfood—eventhehigh-qualityfoodI’mtalkingabout—can save you money. By reorganizing your budget and taking a look at othernonessentialdiscretionaryspending,youmightcreatemorefundingforgoodfood.
You can continue to save money even after you adjust your budget. I recommendgettingacopyof“GoodFoodonaTightBudget”bytheEnvironmentalWorkingGroup(www.ewg.org) to learnwhat foodsaregoodforyou,goodfor theplanet,andgoodforyour wallet. Stick with simple ingredients and a handful of spices that you can use inmanydishes,ratherthanexpensiveingredientsthatyou’duselessoften.ShopatdiscountstoressuchasTraderJoe’sorshoppingclubslikeCostco.Getfresh,localproducefromacommunity-supportedagriculture(CSA)grouporfarmers’market.Lookatstorecircularsto seewhat’s on sale, and shop private-label brands,many ofwhich offer high-quality,organicstapleitems.
HEALTHYSNACKING
Myversionofdetoxdoesn’tinvolvejuicing,fasting,orevenhunger.You’llfindthatwhenyoueatreal,nutritiousfoods,youwillbenaturallysatisfied.Thatsaid,ifyougotoolongbetweenmealsorfindthatyouarehungryoutsideofmealtimes,ithelpstohaveasnackonhand.
Formany,however,snackinghasbecomerecklessbehavior,synonymouswitheatingacandybarfromavendingmachineornibblingthroughabagofchips,acartonofcookies,orsomeothersaltyorsweetpackageditem.Let’srecasthowyouthinkaboutsnackingsoyoucanchangeyourhabits.
Ifyoueatwellandkeepyourbloodsugarbalancedaccordingtotheprinciplesofthe10-DayDetoxDiet,youprobablywon’tneedasnack.Butsometimesyoumight.Iviewsnacking as another occasion to flood your system with protective nutrients that quellhunger, quiet inflammation, and steady your blood sugar. Just as you do atmeals, youshould combine nonstarchy veggies with quality proteins and healthy fats for snacks.There are many flavorful ways to do this: Enjoy celery sticks with almond butter, a“mezze”platewithavarietyofnutsandvegetables,asliceofnaturaldelimeat(withoutnitrates, high-fructose corn syrup, or preservatives) spread with mashed avocado andwrapped around a romaine leaf, or a hardboiled egg with sliced red bell pepper. Thebeautyoftheprogramisthatyoucanbecompletelyflexibleonceyougetusedtoafewsimpleguidelines.
AlthoughIdon’tbelieveincountingcaloriesorpolicingportionsizes,yourbetween-meal eating occasions should be smaller than your regular meals. Eat until you arecomfortablysatisfied,andthere’sagoodchanceyou’reeatingtherightamount.Thekeyis to keep a variety of healthy snacks on hand so that you’re not tempted to visit thevendingmachinewhenyourstomachstartstogrowl.
6
HowtoPrepareSimpleMeals
While you’ll find thatmanyof the recipes in this cookbook come together quickly andeasily,Iknowthatsometimesyouareabsolutelystuckfortime.So,ratherthangoforthequick-and-dirtytakeoutoption,checkoutthisguidetoputtingtogethereasymealsusingjustafewsimpleingredients.
COOKINGVEGETABLES
Steaming or sautéing veggies takes very little time—especially if you startwith precutproduce.
ToSteam:
Pour1cupofwaterinthebottomofasaucepanandbringittoaboiloverhighheat.Placeasteamingrackorbasketovertheboilingwater.
Chopyourveggies (oruseprecutones),place themin thesteamingrack,cover,andsteam them for 4 to 8 minutes, depending on the vegetable and your desired level oftenderness. They should still be crunchy, as overcooked vegetables aremushy and lessnutritious.
Addyour favorite seasonings,drizzlewithextra-virginoliveoil, and sprinklewithalittleseasaltandfreshlygroundblackpeppertotaste.Youcancookalmostanyvegetablethisway,andbothprepandcleanupareabreeze.
ToSauté:
Heat1tablespoonextra-virginoliveoilorotherfavoriteoil,suchascoconutoil,inasautépanovermedium-highheat.
Chopyourveggies(orusepre-cutones)anddropthemin.Sautétoyourdesiredflavorandtenderness,5to7minutes.
Onions,garlic,and/ormushroomsaretastyadditionstosautéedveggies.Notonlydotheymake themmore flavorful and fragrant, they also boost the phytonutrient content.Youmightwant tosauté these firstwitha littlesaltbeforeadding thechoppedveggies.Addspicesforextraflavorandhealingpower.
COOKINGFISH,CHICKEN,ANDMEAT
Fish,chicken,andmeatare simple toprepare inadeliciousandhealthyway. Justgrill,broil, or sauté, then seasonwith olive oil, lemon juice, rosemary, garlic, ginger, and/orcilantro.Another easy flavor-enhancer andnutrient-booster is dairy-freepesto.Seehereforasimplerecipe—itwillkeepformonthsinyourfreezer,soyoucanmakeabigbatch.
ToBroilorGrill:
Preheat thebroilerorgrill.Sprinkleseasalt,freshlygroundblackpepper,andanyotherseasonings you like on your fish fillets or steaks; boneless, skinless chicken breasts; orleancutsofmeat.Ifyouusespiceblends,makesuretheydon’tcontainMSGandwatchforsalt(omitadditionalsaltifit’salreadyincludedinthespiceblend).
Place thefish,chicken,ormeatunder thebroileroron thegrill.Cookfishuntil it istenderandopaque throughout,7 to10minutes, flipping itonce.Chickenandmeatwilltakelonger,perhapsupto15minutes,dependingonthethickness.Again,flipitonce.Thesafestwayto tellwhenchickenormeat isdone is tocheck itwithameat thermometer.Chickenisreadywhenthethermometerregisters165°F;beefisreadyat145°;andporkand lambare readyat160°F.Fish isdoneonce it starts to flakewith a forkorwhen itregisters 145°F. Be careful not to overcook your fish, chicken, ormeat because it willbecomedryandtough.
ToSauté:
Sprinkleseasalt,freshlygroundblackpepper,andanyotherseasoningyoulikeonyourfish,chicken,ormeat.
Heat1 to2 tablespoonsextra-virginoliveoil ina sautépanovermedium-highheat.Placeyourfish,chicken,ormeatinthepan.Turnfishormeatjustoncewhilecooking,butturnchickenoftentoavoidbrowningit toomuchononeside.Followthesamecookingtimesandtemperaturesasforbroilingandgrilling.
Onceitiscooked,seasonyourfish,chicken,ormeatwithadditionalseasalt,freshlygroundblackpepper,upto1tablespoonextra-virginoliveoil,andafewsquirtsoffreshlemonjuice.Youcanalsoboosttheflavorwithfreshordriedherbs.
Whiletherecipesinthisbookaredesignedtoencourageyoutocookreal,delicious,andinspiringmeals,you’llalsofindthatyoudon’thavetofollowarecipeorspendhoursinthekitchentofollowtheprogram.Juststicktorealfoodspreparedinsimplewaysandyou’ll notice that the poundswill come off, the cravingswill disappear, and just abouteveryaspectofyourhealthwillimprove.
PARTII
THERECIPES
Mymission is to help people rediscover the joy of eating real food.My personal andprofessional journeyhas ledme to promotehealthy eating.On this journey, I havemetremarkable people and discovered amazing organizations. Together we are creating amovementofpeoplewhoarepassionateandreadytomakeadifference.
AsmygoodfriendSteveSidwell,thefounderofLuvo,says,“Foodistheproblem,butitisalsothesolution.”
IamproudofmyassociationwithLuvoandmyroleasoneoftheirambassadors.Weareworking together to put intomotion concrete solutions to the problem.Becausewebelieve the solutions should be easy, I have collaborated with John Mitchell, ChiefInnovationOfficer at Luvo, to create all of the recipes in this book.Ourmission is toreinvent “delicious.”Wewant to show that delicious canmean real foodwith amazingflavoratareasonablecost.Thisapproachtoeatingisnotaboutdeprivationorstarvationorboring,blanddietfood.Rather,itisaboutamazing,delicious,fun,andeasy-to-preparefoodthatmakesyoufeelgreat.
Wehopeyouwillsharethesemealswithyourfriendsandfamily,andthattheybecomeyourfavoritesforgenerationstocome.Bybuyingthisbookandputtingyourcommitmenttohealthyeatingintoaction,youtoocanbecomeapartofthesolution.
You now have all of the information you need to embark on your healthy eatingjourney.Onelastnote:Letthiscookbookbringouttheinnerculinarygeniusinyou.Whilefollowing recipes is often helpful and inspiring, you don’t need recipes in order to eatwell. I encourage you to start your own cooking revolution, whether you’re followingtheserecipestoaT,editingthemtosuityourowntastes(alittlemoregarlic,alittlelesscumin),orabandoningtheminfavorofyourowncreations.Havefun,andhappyeating!
7
TheBasicPlan
BREAKFAST
STRAWBERRY-ALMOND-COCONUTSMOOTHIE
When selecting berries, especially strawberries, choose organic to prevent overloadingyoursystemwithtoxicresiduefromfertilizersandpesticides.Youcanlikelyfindfrozenorganic berries in your local supermarket year-round; theywork great in yourmorningshake.
Serves:1
PrepTime:5minutes
1or2largeicecubes
2tablespoonsunsaltedalmondbutter
¾cuplightunsweetenedcoconutmilk
½cupunsweetenedalmondmilk
½cupfrozenorganicstrawberries
2teaspoonschiaseeds
Combinealloftheingredientsinablenderandblendonhighuntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.
Nutritional analysis per serving: Calories: 380, Fat: 29 g, Saturated Fat: 8 g,Cholesterol:0mg,Fiber:9g,Protein:12g,Carbohydrates:13g,Sodium:150mg
BLUEBERRY-NUTSMOOTHIE
Just 2 Brazil nuts will fulfill your daily need for selenium. Selenium is a powerfulantioxidantthathelpsyourimmunesystemstayresilientandalsoplaysaroleinahealthyfunctioningthyroid.BesuretolimityourintakeofBrazilnutstonomorethan4perday,astoomuchseleniumcanbebadforyou.
Serves:1
PrepTime:5minutes
½cupfrozenblueberries
2rawBrazilnuts
4rawwalnuts
4ouncesnon-GMOsilkentofu
1cupunsweetenedhemporalmondmilk
½teaspoonfreshlemonjuice
¼teaspoongroundcinnamon
pinchofseasalt
1or2icecubes
Combinealloftheingredientsinablenderandblendonhighuntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.
Nutritional analysis per serving: Calories: 252, Fat: 21 g, Saturated Fat: 3 g,Cholesterol:0mg,Fiber:5g,Protein:15g,Carbohydrates:18g,Sodium:248mg
AÇAISMOOTHIE
AçaiisatypeofpalmtreenativetotheAmazoninBrazil.Itboastsaloadofantioxidants,aminoacids,andomegafattyacids.Itevencontainsprotein!Iloveitbecauseitsnutritionprofilehelpsput thebrakeson theagingprocessbycooling inflammationandboostingmetabolicfunctionaswellaseliminatingharmfulfreeradicalsfromourbodies.
Serves:1
PrepTime:5minutes
¼cupfrozenblueberries
¼cupfrozenaçaipuree
1(¼-inch)sliceginger,peeled
3tablespoonsunsweetenedhempproteinpowder
1tablespooncoconutbutter
½cupfull-fatunsweetenedcoconutmilk
1or2icecubes(optional)
Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.
Nutritional analysis per serving: Calories: 295 Fat: 21 g, Saturated Fat: 13 g,Cholesterol:0mg,Fiber:8g,Protein:14g,Carbohydrates:16g,Sodium:250mg
CREAMYBERRYSMOOTHIE
I like plant-based protein such as hemp protein powder inmymorning smoothie. It ishypoallergenic, which means most people will not have a low-grade inflammatoryresponse to it as some dowith soy or dairy.Hemp contains healthy omega fatty acids,protein,antioxidants,fiber,andminerals thatsupportahealthymetabolismandenergizeyourbodyforaproductivemorning.
Serves:1
PrepTime:5minutes
¼cupfrozenorganicstrawberries
¼cupfrozenraspberries
4ouncesnon-GMOsilkentofu
2tablespoonunsweetenedhempproteinpowder
1teaspoonfreshlimejuice
1or2icecubes(optional)
Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.
Nutritionalanalysisperserving:Calories:257,Fat:6g,SaturatedFat:0g,Cholesterol:0mg,Fiber:9g,Protein:21g,Carbohydrates:31g,Sodium:13mg
ALMOND-BERRYSMOOTHIE
I lovethisrecipefor thosemorningswhenIfeel likesomethingrefreshingandlightyetneedreal-foodenergytocarrymethroughtheday.Thefiber,protein,andhealthyfat inthissmoothiekeepmegoinguntillunch.
Serves:1
PrepTime:5minutes
¼cupfrozenraspberries
¼cupfrozenblackberries
2tablespoonsunsweetenedhempproteinpowder
1tablespoonflaxseed
1tablespoonunsaltedalmondbutter
½cupunsweetenedalmondmilk
1teaspoonfreshlemonjuice
1or2icecubes(optional)
Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.
Nutritional analysis per serving: Calories: 341, Fat: 19 g, Saturated Fat: 2 g,Cholesterol:0mg,Fiber:11g,Protein:21g,Carbohydrates:21g,Sodium:135mg
COCOA-ALMONDSMOOTHIE
Whenselectingcocoaproducts,trytofindrawcacaopowderinyourlocalmarketororderonline.Raw cacao is less processed than cocoa and yields higher amounts ofminerals,vitamins,healthyfats,andfiber.
Serves:1
PrepTime:5minutes
2or3largeicecubes
1¼cupsunsweetenedalmondmilk
2tablespoonsunsaltedalmondbutter
1tablespoonchiaseeds
2teaspoonsunsweetenedcocoapowder
1tablespooncoconutoil
Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.
Nutritional analysis per serving: Calories: 430, Fat: 39 g, Saturated Fat: 14 g,Cholesterol:0mg,Fiber:9g,Protein:10g,Carbohydrates:14g,Sodium:300mg
CRUSTLESSASPARAGUSQUICHE
Iloveagoodquichetostartoffmyweekend.Incorporatingvegetablesandherbsintoanegg dish is a creative way to enjoy a savory meal that works for breakfast, lunch, ordinner.
Serves:4
PrepTime:15minutes
CookTime:20minutes
1¾teaspoonsseasalt
8asparagusspears,trimmed
10largeomega-3eggs
2shallots,finelychopped
¼cuplightlypackedcoarselychoppedfreshdill
2teaspoonsgrapeseedoil
1avocado,pitted,peeled,andsliced,forgarnish
Preheattheovento425°F.
Bringa3-quartsaucepanofwatertoaboiloverhighheat.Add1teaspoonoftheseasalt.
Addtheasparagustotheboilingwaterandcookuntilbrightgreenandcrisp-tender,1to2minutes.Transfertheasparagustoacolanderandrinsewithcoldwateruntilcool.Drytheasparagusthoroughlywithpapertowels.Setaside.
Inalargebowl,whisktogethertheeggs,shallots,dill,andremaining¾teaspoonsalt.
Placea9½by2-inchdeepnonstickquichepanwitharemovablebottomonarimmedbakingsheet.Wrapthebottomofthepantightlywithaluminumfoil.Usingapastrybrush,lightlygreasethepanwiththegrapeseedoil.
Spreadtheasparagusevenlyin thebottomof thepan.Pour theeggmixtureover theasparagus.
Placethebakingsheetinthecenteroftheovenandbakeuntilthequicheispuffedandgoldenandatoothpickinsertedinthecentercomesoutclean,15to17minutes.Coolfor10minutesbeforeremovingfromthepan.
Serve,garnishedwithslicedavocado.
Nutritional analysis per serving: Calories: 210, Fat: 14 g, Saturated Fat: 3.5 g,Cholesterol:450mg,Fiber:1g,Protein:16g,Carbohydrates:6g,Sodium:421mg
VEGETABLEHASHWITHFRIEDEGGS
Ifyoudon’thavetimetomakethisinthemorning,makethehashafewdaysahead,storeitintherefrigerator,andthenreheatitinasautépanorcast-ironskillet.
Serves:4
PrepTime:10minutes
CookTime:30minutes
2tablespoonsextra-virginoliveoil
1mediumyellowonion,diced
1mediumwhiteorgreencabbage,diced
1organicredbellpepper,seededanddiced
1organicgreenbellpepper,seededanddiced
8asparagusspears,trimmedandcutinto¼-inchpieces
2scallions,thinlysliced
½teaspoondriedoregano
½teaspoondriedthyme
½teaspoondriedsage
¼teaspoonseasalt
pinchoffreshlygroundblackpepper
8largeomega-3eggs
½ripeavocado,pitted,peeled,andsliced,forgarnish
choppedfreshbasilorparsley,forgarnish
Preheattheovento400°F.
Heattheoilinalargeoven-safesautépanorcast-ironskilletovermediumheatfor30seconds. Add the onion and sauté, stirring occasionally, until lightly caramelized andgolden,5to7minutes.
Addthecabbageandsautéuntilsoftandgolden,7to8minutes.Addthebellpeppersandsautéuntiltheybegintocaramelize,about5minutes.Addtheasparagusandscallionsandcookforanadditional1to2minutes,orjustuntiltheasparagusturnsbrightgreen.
Season the vegetableswith the dried herbs, salt, and black pepper.Make four smallwellsinthesurfaceofthehash,eachaboutthesizeofalemon,andcarefullybreaktwoeggsintoeachwell.
Placethepanintheovenandbakeuntiltheeggsareset,5to7minutes.(Alternatively,youcanpoachorfrytheeggs,thenservethemonindividualplatesofhash.)
Garnisheacheggwithavocadoandfreshherbsandserve.
Nutritional analysis per serving: Calories: 280, Fat: 19 g, Saturated Fat: 4 g,Cholesterol:360mg,Fiber:5g,Protein:15g,Carbohydrates:14g,Sodium:290mg
SOUTHWESTERNVEGETABLEFRITTATA
Frittatas are agreatway touseup leftovers, andyoucan feel free to addother cookedvegetables than theonesmentionedhere.Trychoppedcookedbroccoli,grilledzucchiniandbellpeppers,orsautéedspinach.
Serves:4
PrepTime:10minutes
CookTime:35minutes
8largeomega-3eggs
½teaspoonmildchilipowder
1tablespoonmincedfreshchivesand/orbasil
seasaltandfreshlygroundblackpepper
1tablespoonextra-virginoliveoil
¼redonion,thinlysliced
½smallheadwhitecabbage,finelydiced
1garlicclove,minced
2cupstightlypackedstemmedandfinelyshreddedkaleorotherleafygreen
16roastedgrapetomatoes(seeNote)
1ripeavocado,pitted,peeled,anddiced,forgarnish
salsa,forgarnish(optional)
Preheattheovento375°F.
Inabowl,whisktogethertheeggs,chilipowder,herbs,½teaspoonsalt,andapinchofblackpepper.
Heat the olive oil in an 8-inch nonstick oven-safe skillet over medium heat untilshimmering.
Addtheredoniontothepanandsautéfor1minute,thenaddthecabbage.Sautéthecabbageuntilit’swiltedandbeginningtobrown,about5minutes.Addthegarlicandkaletothepanandcookuntilthekaleiswiltedandverysoft,about5minutesmore.Seasonthevegetableswithapinchofsalt.
Pour the eggmixture over the vegetables and scatter the roasted tomatoes over theeggs.Placethepanintheovenandbakeuntiltheeggsarefullysetbutthecenterisjustbarelysoft,18to22minutes.Removethefrittatafromtheovenandallowittorestfor5minutes.Cutinto4wedgesandserve,garnishedwithavocadoandsalsa,ifdesired.
Note:Tomaketheroastedgrapetomatoes,preheattheovento400°F.Tossapintofgrape
or cherry tomatoeswith 1 tablespoon of extra-virgin olive oil and a pinch of salt, andspreadthemoutonarimmedbakingsheet.Roastthetomatoesuntiltheyareshriveledandstartingtobrown,about30minutes.Letthemcoolfor5minutes,thentransferthemtoanairtight container and store in the refrigerator for up to 5 days. They can be added tosalads,stews,andsauces,ormashedupwithbasilasadelicioustoppingforgrilledmeatsandfish.
Nutritional analysis per serving (does not include salsa): Calories: 240, Fat: 16 g,SaturatedFat:3.5g,Cholesterol:360mg,Fiber:4g,Protein:15g,Carbohydrates:11g,Sodium:450mg
ASPARAGUSANDMUSHROOMFRITTATAWITHTOMATOCOULIS
Coulis is a French culinary term to describe a thick puree. Here, the tomato coulisbalancesthepungentflavoroftheonionandtheearthinessofthemushrooms.Thisfrittatawill make you feel as if you just enjoyed brunch at your local brasserie without evenleavinghome!
Serves:4
PrepTime:20minutes
CookTime:20minutes
2tomatoes,coredandquartered
2oil-packedsun-driedtomatoes
1smallgarlicclove
1teaspoonseasalt
½teaspoonfreshlygroundblackpepper
3tablespoonsextra-virginoliveoil
1largeredonion,finelychopped
1poundasparagus,trimmedandcutonthebiasinto1-inchpieces
8ouncescreminimushrooms,trimmedandthinlysliced
6largeomega-3eggs
Tomakethetomatocoulis,combinethefreshtomatoes,sun-driedtomatoes,garlic,and¼teaspooneachsaltandblackpepperinablenderorfoodprocessor.Pureeuntilsmooth.Setaside.
Heat 2 tablespoons of the oil in a 9-inch nonstick skillet over medium heat untilshimmering.Addtheonion,sprinklewith¼teaspoonsalt,andcook,stirringoccasionally,untiljusttranslucent,about7minutes.
Addtheasparagusandmushrooms,sprinklewithanother¼teaspoonsalt,andcook,stirring occasionally, until the asparagus is crisp-tender and the juices released by themushroomsevaporate,about6minutes.
Meanwhile, in a bowl,whisk the eggswith the remaining¼ teaspoon each salt andblackpepper.Addtheasparagusmixturetotheeggsandstirgently.
Heat the remaining 1 tablespoon oil in the same skillet over medium heat untilshimmering. Pour the egg mixture into the skillet and fold gently, pulling the cookededgesintoevenlycooktheeggs.
Whentheeggmixturestartstoset,spreaditoutinanevenlayer,cover,andcookuntilfullyset,about3minutes.Uncoverandloosenthefrittatabeforeinvertingorslidingonto
aservingplate.Cutintowedgesandservewiththetomatocoulisspoonedoverthetop.
Nutritional analysis per serving: Calories: 260, Fat: 18 g, Saturated Fat: 3.5 g,Cholesterol:270mg,Fiber:4g,Protein:14g,Carbohydrates:15g,Sodium:523mg
WILDMUSHROOMANDLEEKFRITTATA
Whileitmakesagreatbreakfast,afrittatacanalsobeservedwithagreensaladforlunchorevenalightdinner.Makesureyourwildmushroomscomefromareputablesource—afarmers’marketisbest.Don’tbeintimidatedbyusingleeks;they’resimpletocleananddelicious.
Serves:4
PrepTime:15minutes
CookTime:35minutes
4tablespoonsplus1teaspoongrapeseedoil
1largeleek,cutinto½-inch-thickslices
6ounceswildmushrooms,stemmedandcutinto¼-inch-thickslices
2teaspoonsfreshthyme
¾teaspoonseasalt
pinchofcayennepepper,ortotaste
8largeomega-3eggs,beaten
½smallbunchchives,thinlysliced,forgarnish
Preheattheovento425°F.
Heat 1 teaspoon of the oil in a large oven-safe skillet over medium-low heat untilshimmering.Add the leek and cook until tender, 6 to 8minutes.Transfer the leek to abowlandsetaside.
Add2tablespoonsof theoil to theskilletandraisethetemperaturetomedium-high.Whentheskilletishot,addhalfofthemushrooms;cook,stirringoccasionally,untiltheyaredeepgolden-brown,3to4minutes.Ifthebottomofthepanbeginstogetdark,add¼cup water and use a flexible rubber spatula to loosen the dark bits. Add the cookedmushroomstothereservedleeks.
Returntheskillettotheheat.Repeattheprocesswiththeremaining2tablespoonsoilandtheremainingmushrooms.Oncethesecondbatchofmushroomsiscooked,returntheleekandmushroommixturetotheskillet.
Addthethyme,salt,andcayennepeppertotheskilletandstirtocombine.
Remove the skillet from the heat, add the eggs, and quickly stir to combine theingredients.
Placetheskilletintheovenonthecenterrack.Cookuntilgoldenbrown,puffed,andset(atoothpickinsertedinthecentershouldcomeoutclean),13to15minutes.Allowtocool for 5minutes before running a flexible rubber spatula around the edges and then
carefullyunderneaththefrittatatoloosenitfromthebottomofthepan.Slidethefrittataontoaplate,cutintowedges,andservegarnishedwithabout1tablespoonofchivesperwedge.
Note: The frittata can be served cold. Allow it to come to room temperature beforecoveringandchilling.
Nutritional analysis per serving: Calories: 300, Fat: 24 g, Saturated Fat: 4 g,Cholesterol:360mg,Fiber:2g,Protein:13g,Carbohydrates:8g,Sodium:550mg
TURKEYSAUSAGEPATTIES
Enjoyaservingofsausagepattieswithafriedeggorscrambledeggsmixedwithchoppedcookedasparagusandsomefreshberriesalongside.
Serves:4
PrepTime:10minutes
CookTime:10minutes
1poundleangroundturkey
2½teaspoonsfennelseeds
1teaspoondriedoregano
1teaspoondriedthyme
1teaspoonsweetpaprika
½teaspooncrushedredpepperflakes
½teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
1tablespoonavocadoorgrapeseedoil
2cupsfreshberries
Inabowl, combine theground turkeyandallof the spices, salt, andblackpepper.Useyourhandstocombinethemixture,makingsurethespicesarewellmixedintothegroundturkey.Formthemeatinto8equal-sizepatties.
Heattheoilinalargenonstickskilletovermedium-highheatuntilshimmering.Sautéthepattiesuntilbrownonbothsidesandcookedthrough,8to10minutes,usingaheat-safespatulatopressdownandflattenthepattiesafewtimesastheycook.Checktomakesure the turkey is fully cooked by cutting into the center of one patty (no pink shouldremain)orcheckingthattheinternaltemperaturemeasures165°F.
Serve2pattieswith½cupberries.
Nutritional analysis per serving: Calories: 252, Fat: 13 g, Saturated Fat: 3 g,Cholesterol:84mg,Fiber:3g,Protein:22g,Carbohydrates:12g,Sodium:321mg
POACHEDEGGSOVERSPINACHWITHBRAISEDARTICHOKEBOTTOMS
Poachingisafastandhealthywaytocookeggs.Becausetheyolkisnotexposedtohighheat for too long, the essential fats as well as important fat-soluble vitamins andantioxidants—likelutein—donotbreakdown.
Serves:4
PrepTime:15minutes
CookTime:15minutes
2teaspoonsextra-virginoliveoil
10cupslooselypackedstemmedorganicspinach
seasalt
2(13.5-ounce)cansartichokebottoms,rinsedanddrained
8largeomega-3eggs,plus1yolk
½cupMayonnaise(here)orVegenaise
1teaspoonDijonmustard
gratedzestandjuiceof1lemon
1garlicclove,halved
¹/8teaspooncayennepepper
2teaspoonswhitevinegaroradditionalfreshlemonjuice,forpoaching
paprika,forgarnish
Preheat the broiler. Line a baking sheet with aluminum foil and brush the foil with 1teaspoonoftheoil.Setaside.
Ina largenonstick skillet, heat the remaining1 teaspoonoilovermedium-highheatuntilshimmering.Addthespinachandtossuntilslightlywilted.Seasonwithapinchofsalt.Coverandcookfor1minute.Transfertoacolanderandpressoutanyexcessliquidfromthegreens.
Sliceofftheundersideofeachartichokebottomsothattheysitflat.Placetheartichokebottomson thepreparedbakingsheetandbroiluntilwarmandslightlygolden,about3minutes.Setaside.
While the artichokes cook, combine the egg yolk,mayonnaise,mustard, lemon zestand juice, garlic, cayenne, ½ teaspoon salt, and 2 tablespoons cold water in a foodprocessorandpulseuntilthemixturereachesacreamy,sauce-likeconsistency.
Bring4cupsofwatertoasimmerinamediumsaucepanovermedium-highheat.Addthewhitevinegartothesimmeringwater.Crack1eggintoasmallbowlandgentlytipthe
egg into thewater. Quickly repeat with 3more eggs, being careful not to let the eggstouch.Cookuntilthewhitesaresetandtheyolksarerunny,2to3minutes.Withaslottedspoon, transfer the eggs to a plate lined with paper towels to drain. Repeat with theremaining4eggs.
Placetwoartichokebottomsoneachplate.Topeachwithcookedspinachandanegg,thenaspoonfulofsauce.Garnishwithasprinkleofpaprikaandserve.
Nutritional analysis per serving: Calories: 342, Fat: 28 g, Saturated Fat: 6 g,Cholesterol:432mg,Fiber:13g,Protein:19g,Carbohydrates:20g,Sodium:580mg
SPINACH-MUSHROOM-ASPARAGUSSTRATA
Concernedabouteggsraisingyourcholesterol?Don’tbe!Thisnutritionmythconstantlysurprisesmypatients.Itturnsoutthatcholesterolfromfoodisnottheculprit—sugaris!Byenjoyingseventoeightomega-3eggsperweek,youincreaseyourantioxidantintakeandreceivehealthyamountsoffat,protein,andnutrition—allofwhichhelploweryourcholesterol,notraiseit.
Serves:4
PrepTime:15minutes
CookTime:1hour
3teaspoonscoconutoil
2poundscreminimushrooms,trimmedandsliced
2(5-ounce)bagsorganicbabyspinach
2garliccloves,minced
1½tablespoonspinenuts
1poundasparagus,trimmed
8largeomega-3eggs
¹/³cupunsweetenedalmondmilk
2tablespoonsnutritionalyeast,plusmoreforoptionalgarnish
1scallion,finelychopped
1jalapeño,seededandfinelychopped(optional)
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
Preheattheovento350°F.Lightlycoatan8-inchsquarebakingdishwith1teaspoonofthecoconutoil;setaside.
Warm1 teaspoonof thecoconutoil ina largenonsticksautépanovermedium-highheatuntilshimmering.Addthemushroomsandsautéuntiltheyhavereleasedtheirliquidandthatliquidhasevaporated,8to10minutes.Transferthemushroomstoabowlandsetaside.
In thesamepan,warmtheremaining1teaspooncoconutoilovermediumheatuntilshimmering.Addhalfofthespinach,stirringconstantlyuntilwilted,2to3minutes.Addtheremainingspinach,stirringagainandcookinguntilwilted,another2minutes.Stirinthegarlicandpinenuts;cookfor30seconds.Removethepanfromtheheatandsetaside.
Transferhalfof themushrooms to thebottomof thepreparedbakingdish.Topwithhalfofthespinach.Layerhalfoftheasparagusspearsontopofthespinach.Repeatwith
theremainingmushrooms,spinach,andasparagus.
Inasmallbowl,whisktogethertheeggsandalmondmilk.Addthenutritionalyeast,scallion, jalapeño (if using), salt, and black pepper,whisking to combine. Pour the eggmixtureevenlyintothebakingdish.
Bakeuntil the center is firm to the touch, 40 to50minutes.A little of themoisturefromthevegetableswillrisetothetop;blotwithapapertowel,ifdesired.
Cut thestrata into4squaresandserve,garnishedwithadditionalnutritionalyeast, ifdesired.
Nutritional analysis per serving: Calories: 293, Fat: 15 g, Saturated Fat: 5 g,Cholesterol:350mg,Fiber:9g,Protein:25g,Carbohydrates:25g,Sodium:318mg
SPICYSCRAMBLEDTOFUWITHZUCCHINIANDCILANTRO
Iencouragemycommunitytoavoidallgeneticallymodifiedsoybecauseofthehazardoushealth effects it carries. Most GMO soy cultivated in this country is made to resist achemical pesticide called glyphosate, which ultimately leaves a residue on the soy weconsume. Avoid this potentially harmful chemical and other toxins by choosing onlyGMO-freesoyfoods.
Serves:4
PrepTime:10minutes
CookTime:20minutes
5tablespoonsextra-virginoliveoil
3smallzucchini,cutinto1-inchcubes
1smallyellowonion,chopped
3garliccloves,minced
1greenThaichile,seededandminced
1teaspoongratedfreshginger
¼teaspooncrushedredpepperflakes
1poundorganicspinach,stemmed
1(14-ounce)packagenon-GMOextra-firmtofu,drainedandcrumbled
½teaspoonseasalt
¼cuproughlychoppedfreshcilantro
Heat3tablespoonsoftheoilina12-inchskilletoverhighheatuntilshimmering.Addthezucchiniandcookuntilbrownedonallsidesandtender,6to8minutes.Transfertoalargebowl.
Addtheonion,garlic,chile,ginger,andpepperflakestotheskilletandcookuntiltheonionistranslucent,3to5minutes.Addtheonionmixturetothebowlwiththezucchini.
Addthespinachtotheskilletandcook,stirringoften,untiljustwilted,2to3minutes.Addthespinachtothezucchiniandonionmixture.
Heattheremaining2tablespoonsoilintheskilletovermediumheatuntilshimmering.Addthetofuandcook,stirring,untilheatedthrough,3to5minutes.Addthetofutothezucchinimixture.Seasonwiththesalt,stirinthechoppedcilantro,andserve.
Nutritional analysis per serving: Calories: 320, Fat: 23 g, Saturated Fat: 3.5 g,Cholesterol:0mg,Fiber:8g,Protein:14g,Carbohydrates:20g,Sodium:340mg
LUNCH
Dr.Hyman’sSuperSaladBar
Whygotoasaladbarwhenyoucancreateyourownathome?Asalways,preparationisthe key to a successful detox. To get our kitchens and ourselves prepared to enjoy adelicious salad from home, be sure to take a little time to set up your own salad barfixings.Here’swhattodo:
Washandcutveggies intoconvenientsalad-sizebitsandstore theminsealedglasscontainers all in one location in your refrigerator.Cut enough for 2 to 3 days andrepeatthroughoutthe10daysasneededforfreshness.Adddifferentveggiesatleasttwiceaweekforvariety.Makeasaladforlunchthenightbeforesoyoucangrab-and-goonyourwayoutthedoor.Storedressinginaseparatecontainer.Storeitemsnotrequiringrefrigerationinsmallglassjars,preferablyonasingleshelfsothey’reeasytofind.Toastedandrawnutsandseedsstayfreshforweeksatroomtemperaturewhensealedinglassjars.Ready, set,prep:Pickavarietyof items from the listbelowandadd them toyourshopping list each week. Start by choosing your greens. Consider mixing varioustypes of greens—I like having some romaine with arugula to balance out texture.(Skip iceberg lettuce; it is hardly green and has almost no nutrients.)Then chooseyourveggies,protein,healthyfats,anddressing.Selectdifferentoptionseachdaytokeepyourpalatehappy.
GREENS(2CUPSPERSALAD)
ArugulaSpinach(organicwhenpossible)RomaineWatercressKaleMixedbabygreens
VEGETABLES(1TO2CUPSPERSALADEXCEPTASNOTED)
Cucumbers(organicwhenpossible)Bellpeppers:red,green,yellow(organicwhenpossible)Sprouts:sunflower,peashoots,clover,etc.Tomatoes:grape,cherry(organicwhenpossible)CarrotsBroccoliCauliflowerCabbage:red,napa,etc.MushroomsSnappeas(organicwhenpossible)SteamedasparagusArtichokehearts(packedinwateringlassjars)Heartsofpalm(packedinwateringlassjars)Zucchini
RoastedeggplantRoastedorsteamedbeets(¼to½cup)Redonions(¼to½cup)Scallions(¼to½cup)Herbs:parsley,basil,oregano,dill,cilantro,mint,oregano,etc.(¼cupfreshand/or1teaspoondried)
PROTEIN(4TO6OUNCES)
Canned fish (inwater): salmon, sardines, herring, etc. (Skip tuna; it has toomuchmercury.)Chicken(bakedorroasted)Turkey(bakedorroasted)TofuTempehHard-boiledeggs(2)Cookedshrimporotherseafood
HEALTHYFATS(CHOOSEONE)
Avocado(¼to½)Nuts,raw:almonds,cashews,walnuts,hazelnuts,pecans,etc.(¼cup)Seeds,raw:flax,chia,hemp,sunflower,pumpkin,sesame,etc.(¼cup)Kalamataolives(¼cup)
DRESSING(1TO2TABLESPOONSPERSALAD)
Startbymixingoil(extra-virginoliveoil,flaxseedoil,walnutoil,oravocadooil)andfreshlemonorlimejuiceorvinegar(oracombination)ataratiooftwo-thirdsoiltoone-thirdlemonorvinegar.Whiskinanyofthesetotaste:
DijonmustardSeasonings, including salt and black pepper; fresh or dried herbs such as basil,oregano,orrosemary;andmincedgarlicoronion.Forcreamydressing,addavocadoortahini(sesamepaste).
BLANCHEDASPARAGUSWITHSOFT-BOILEDEGGS
I love anchovies. Contrary to popular belief they don’t taste “fishy” but rather slightlysavoryandsalty.Alittleanchovypacksalotofflavor,soyoudon’tneedmanytogetaburstofflavorfromtheseheart-healthyfish.
Serves:4
PrepTime:5minutes
CookTime:10minutes
8largeomega-3eggs
seasalt
2poundsasparagus,trimmed
¼cuphalvedNiçoiseolives
4oil-packedanchovyfillets,coarselychopped
2tablespoonsextra-virginoliveoil
¼cuproughlychoppedfreshbasil
¼teaspoonfreshlygroundblackpepper
Puttheeggsinalargesaucepanandaddenoughcoldwatertocoverby1inch.Bringthewatertoaboilovermediumheat;removefromtheheatandcover.Letstandfor2minutes(seeNote).Useaslottedspoontotransfertheeggstoabowl;reservethehotwaterinthepan.Covertheeggswithcoldwaterandsetaside.
Returnthewaterinthepantoaboilovermedium-highheatandadd2teaspoonssalt.Addtheasparagusandcookuntilbrightgreenandalmostcrisp-tender,about4minutes.Drainandarrangeinasinglelayeronfourservingplates.Scattertheolivesandanchoviesevenlyovertheasparagus.
Lightlycrack2eggsovereachbedofasparagusandscoopthemout,lettingtheyolksrunover theasparagus.Sprinkletheeggswithapinchofsalt.Drizzle theoliveoilovereachservingandscatterthebasilleavesontop.Sprinklewiththeblackpepperandserve.
Note:Ifyoupreferafirmeregg,leavetheeggsinthehotwaterfor3minutesformedium-boiledand8minutesforhard-boiled.
Nutritional analysis per serving: Calories: 281, Fat: 19 g, Saturated Fat: 4 g,Cholesterol:363mg,Fiber:5g,Protein:18g,Carbohydrates:12g,Sodium:507mg
CHERRYTOMATOANDTOFUSALAD
Thissaladgetsbetterthelongeritsits,asthetofusoaksupthedressingandtomatojuices.Itislovelyservedonabedofpepperyarugulaleaves.
Serves:4
PrepTime:10minutes,plusrestingtime
2teaspoonsgluten-free,low-sodiumtamari
2teaspoonstoastedsesameoil
1teaspoonbalsamicvinegar
2tablespoonsextra-virginoliveoil
3pintscherryorgrapetomatoes,halved
3tablespoonsrawpumpkinseeds
2teaspoonssesameseeds
1(14-ounce)packagenon-GMOextra-firmtofu,drainedandcutinto1-inchcubes
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
1avocado,pitted,peeled,andchopped
¼cupjuliennedfreshmint
Inalargebowl,combinethetamari,sesameoil,andbalsamicvinegar.Whiskintheoliveoil.
Add the tomatoes to the bowl, stirring to combine with the dressing. Stir in thepumpkinandsesameseeds.
Addthetofucubesandseasonwiththesaltandblackpepper.Gentlytoss.Letsitfor30minutesatroomtemperature,sothetofuabsorbsthedressing.(Thesaladcanalsositintherefrigerator,covered,forupto1daypriortoserving.)
Topwiththechoppedavocadoandmintandserve.
Nutritional analysis per serving: Calories: 350, Fat: 26 g, Saturated Fat: 3.5 g,Cholesterol:0mg,Fiber:7g,Protein:15g,Carbohydrates:17g,Sodium:310mg
THAITOFUANDAVOCADOSALADWITHCHILE-LIMEDRESSING
Lookfororganic,extra-firmtofu,whichhasapleasingchewytextureandwillalsosoakupthedressingreallywell.
Serves:4
PrepTime:15minutes,plusrestingtime
1(14-ounce)packagenon-GMOextra-firmtofu,drainedandcutinto½-inchcubes
¼teaspoongroundturmeric
2tablespoonsextra-virginoliveoil
1tablespoonfreshlimejuice
1tablespoonThaifishsauce
pinchredpepperflakes
2cupsshreddednapaorgreencabbage
1cupthinlyslicedcucumber
4plumtomatoes,cutintoeighths
¼cupthinlyslicedredonionorshallot
½cuproughlychoppedmixedfreshherbs(suchascilantro,mint,and/orbasil)
2tablespoonssliveredorslicedalmonds
½avocado,pitted,peeled,anddiced
Placethetofuinalargesaladbowlandsprinklewiththeturmeric.Tosswelltocombine.Setaside.
In a small bowl,whisk together the olive oil, lime juice, fish sauce, and red pepperflakes.Pourhalfofthedressingoverthetofuandsetasidefor30minutestoallowittomarinatewhileyoucutupthevegetables.Setasidetheremainingdressing.
Add the cabbage, cucumber, tomatoes, and onion to the tofu. Add the remainingdressing to the salad and toss well to combine. Garnish with the herbs, almonds, andavocadoandserve.
Nutritional analysis per serving: Calories: 240, Fat: 17 g, Saturated Fat: 3 g,Cholesterol:0mg,Fiber:5g,Protein:13g,Carbohydrates:11g,Sodium:370mg
BRUSSELSSPROUTSANDBROCCOLISLAWWITHSEAREDSCALLOPS
Ounceforounce,broccolistemshavethesamenutritionastheflorets.Whenyoueatrealfood you can be sure that for themost part, thewhole food can be consumed andwillprovidenutritionthatourbodiescanusetoflourish.
Serves:4
PrepTime:15minutes
CookTime:10minutes
1poundBrusselssprouts,trimmed
1¾poundsbroccoli,stemspeeled,floretscutintobite-sizepieces
¼cupjuliennedfreshbasil
¼cupfreshlemonjuice
4tablespoonsbalsamicvinegar
3tablespoonsextra-virginoliveoil
seasaltandfreshlygroundblackpepper
16largeseascallops,patteddry,toughmusclesdiscarded
Fit the shreddingblade intoa foodprocessor.Process theBrussels sprouts andbroccolistems until finely shredded. Transfer to a large bowl. Add the basil, lemon juice, 2tablespoonsofthevinegar,1tablespoonoftheoil,¼teaspoonsalt,andapinchofblackpepper.Tossuntilmixedwell.Settheslawaside.
Heat1tablespoonoftheoilinalargeskilletoverhighheatuntilshimmering.Seasonthe scallopswith¼ teaspoonsalt and½ teaspoonblackpepper.Add the scallops to theskilletinasinglelayerwithoutcrowding;workinbatches,ifnecessary.Cookuntildarkbrown on the bottom, 1 to 2 minutes, and then flip and brown the other side, 1 to 2minutesmore.Transfertoaplate.
Addtheremaining1tablespoonoil to theskilletandheatuntilshimmering.Addthebroccolifloretsinanevenlayer.Sprinklewithapincheachofsaltandblackpepper.Add2tablespoonsofwater,cover,andcookuntilthebroccoliiscrisp-tenderandbrownedonthebottom,about3minutes.Transfertotheslaw.
Add the remaining 2 tablespoons vinegar to the skillet and simmer until slightlythickened,about30seconds.Toserve,dividetheslawamongfourservingplates,topwith4scallopsperplate,anddrizzlewiththereducedbalsamic.
Nutritional analysis per serving: Calories: 325, Fat: 13 g, Saturated Fat: 2 g,Cholesterol:37mg,Fiber:10g,Protein:29g,Carbohydrates:30g,Sodium:570mg
FENNELSALADWITHROASTCODFILLETS
Codisoneofmyfavoritefishbecauseitismildyetfirmandflaky,soitcantakeontheflavorsofyourmeal,makingforagreatcanvas.Enjoythehealthbenefitsofcodinthiseasy-to-make,delicioussalad.
Serves:4
PrepTime:10minutes
CookTime:30minutes
2fennelbulbs,trimmedandjulienned
4tablespoonsplus1teaspoongrapeseedoil
seasaltandfreshlygroundblackpepper
2bellpeppers(redand/oryellow),seededandjulienned
1largeyellowonion,cutinto8wedges
2tablespoonssweetpaprika
2(12-ounce)wild-caughtcodfillets
1tablespoonsextra-virginoliveoil
1tablespoonbalsamicvinegar
1teaspoonDijonmustard
2smallheadsBostonlettuce,roughlytorn
Preheattheovento450°F.Linetworimmedbakingsheetswithaluminumfoil.
Inamediumbowl,tossthefennelwith2tablespoonsofthegrapeseedoil,½teaspoonsalt,andapinchofblackpepper.Spreadevenlyononeofthelinedbakingsheets.
Putthebellpeppersandonionsinthesamebowlandtosswithanother2tablespoonsgrapeseedoil,½ teaspoonsalt,andapinchofblackpepper.Spreadevenlyon theotherlinedbakingsheet.
Roastthefennelonthebottomrackoftheovenandthebellpeppersandonionsonthemiddlerackuntilthefennelhasbrownedonthebottom,12to15minutes.Giveallofthevegetablesatosstopreventburningandcontinuetocookuntiltheyareallgoldenbrown,another5to7minutes.Removefromtheoven,transfertoalargebowl,andsetaside.
Inasmallbowl,whiskthepaprikainto¼cupcoldwater.
Remove the foil and brush one of the baking sheetswith the remaining 1 teaspoongrapeseedoilandplacethecodfilletsonthesheet.Bastewithabouthalfof thepaprikamixture. Roast until the cod is opaque throughout, basting again with the remainingpaprikamixturehalfwaythrough.Fishtypicallytakesabout12minutestocookperinch
ofthickness.
Whilethefishisbaking,whisktogethertheoliveoil,vinegar,mustard,andapinchofsaltinasmallbowl.Addtothebowlofroastedvegetablesandtosstocoat.
Dividethelettuceamongfourservingplatesandtopwiththeroastedvegetables.
When the fish is done, use a fork to gently flake the fillets into bite-size pieces.Arrangethecodontopofthefennelsaladandserve.
Nutritional analysis per serving: Calories: 410, Fat: 21 g, Saturated Fat: 2.5 g,Cholesterol:75mg,Fiber:9g,Protein:30g,Carbohydrates:23g,Sodium:490mg
GREEKSALADWITHSPANISHMACKEREL
This salad ismade for your 10-DayDetoxDiet because it contains ingredients that arepowerfuldetoxificationagents.Onion,oregano,lemon,mackerel,oliveoil,andvegetablescontainpotentnutrientstoboostyourmetabolism.
Serves:4
PrepTime:15minutes
CookTime:5minutes
1tablespoonmincedfreshoregano
¼cupextra-virginoliveoil
4(6-ounce)bonelesswildSpanishmackerelfillets
seasaltandfreshlygroundblackpepper
2largeheadsromainelettuce,chopped
¾cupdicedheirloomtomatoes
1cucumber,diced
1largeyellowbellpepper,seededandverythinlysliced
¼redonion,verythinlysliced
½cuppittedKalamataolives
¼cupfreshlemonjuice
Heatawell-seasonedstovetopgrillpanovermediumheat.
Inalargebowl,whiskthechoppedoreganointotheoil.
Rub1tablespoonof theoregano-oilmixtureallover themackerelfillets.Seasonthefilletswith½teaspoonsaltand¼teaspoonblackpepper.Placethefilletsonthehotgrillpan and grill until the flesh is just opaque throughout, about 5 minutes, turning onceduringgrilling.Transfertoacuttingboardandcuteachfilletintothirds.
Add the lettuce, tomatoes,cucumber,bellpepper,onion,andolives to the remainingoregano-oilmixture.Sprinklewithapincheachofsaltandblackpepper.Tossuntilwellcoated.Addthelemonjuiceandtossagain.Dividethesaladamongfourservingplates,topwiththegrilledmackerel,andserve.
Nutritional analysis per serving: Calories: 460, Fat: 29 g, Saturated Fat: 5 g,Cholesterol:130mg,Fiber:4g,Protein:36g,Carbohydrates:15g,Sodium:550mg
MUSTARDGREENSWITHGRILLEDSALMON
Iloveanyrecipethathaslemonorlimejuicefortheflavor-enhancingeffectsithasontheentiremeal, so the fact that this recipehasbothmakes ita favorite inmyhome. Ifyouprefer, feel free to substitute any hearty greens for themustard greens, such as kale orturnipgreens.
Serves:4
PrepTime:25minutes
CookTime:10minutes
juiceof1lemon,plusgratedzestof½lemon
juiceof2limes,plusgratedzestof1lime
2½tablespoonsextra-virginoliveoil
seasaltandfreshlygroundblackpepper
1to2largebunchesmustardgreens,roughlytorn
½cupparsleyleaves
¼smallredonion,thinlysliced
coconutoil,forcoatinggrill
1tablespoonDijonmustard
4(4-to6-ounce)boneless,skin-onwildsalmonfillets
Inasmallbowl,whisktogetherthecitrusjuicesandzests.
Inaseparatesmallbowlpreparethedressingbywhiskingtogether2tablespoonsofthecitrusmixture,theoliveoil,¼teaspoonsalt,andapinchofblackpepper.
Placethegreensinalargebowl,addthedressing,andgentlymassagethegreenswithyourhandsuntilthesaladhaswiltedtoalmosthalfitsoriginalsize,2to3minutes.Stirintheparsleyandonionandsetaside.
Prepare the grill formedium tomedium-highheat, or heat awell-seasoned stovetopgrill pan overmedium-high heat. Lightly coat the grill or grill panwith coconut oil topreventsticking.
Inasmallbowl,whisktogetherthemustard,remainingcitrusmixture,and¼teaspooneachsaltandblackpepper.Usingaspoonorabrush,spreadthemustardmixtureoverthefleshsideofthesalmonfillets.Placethesalmonfillets,skin-sideup,onthegrillorgrillpan.Cooktothedesireddoneness,4to5minutesperside.
Dividethesaladamongfourservingplates,placeafilletoneachplate,andserve.
Nutritional analysis per serving: Calories: 290, Fat: 16 g, Saturated Fat: 2 g,
Cholesterol:60mg,Fiber:6g,Protein:27g,Carbohydrates:11g,Sodium:480mg
SHRIMPANDSNOWPEASALAD
This salad celebrates one of my favorite low-glycemic vegetables—jicama. Jicama(pronounced hee-ka-ma) is a nutrition powerhouse of fiber, potassium, vitamin C, andotherantioxidants.Italsocontainsthefiberinulin,whichisaprebioticthathelpsnourishour intestinal tract, allowing for healthy gut flora to flourish. A healthymicrobiome isimportantforimmunity,diseaseprevention,mood,andevenkeepingcravingsaway.
Serves:4
PrepTime:30minutes,plusmarinatingtime
CookTime:5minutes
½teaspoonseasalt
1poundsnowpeas,trimmedandjulienned
1poundmediumshrimp,peeledanddeveined
2teaspoonsgratedfreshlimezest
1cupfreshlimejuice(from8to10limes)
¼cupextra-virginoliveoil
1or2redchiles(suchasAnaheimorFresno),seededandminced
1smallshallot,thinlysliced
½cupchoppedjicama
⅓cupchoppedfreshcilantro
Bringa5-quartpotofwatertoaboiloverhighheat.Add¼teaspoonofthesalt.
Add thepeas to theboilingwaterandcookuntilbrightgreenyet still crisp,about1minute.Remove thepeas from theboilingwaterusinga strainer, transfer toacolander,andimmediatelyrinsewithcoldwateruntilcooled.Keepthewaterboiling.
Line a rimmed baking sheetwith paper towels and spread the peas onto the bakingsheet.Patdryandsetaside.
Setupanicebathbyplacingabout6cupsoficeand2cupsofcoldwaterinalargebowl.
Addtheshrimptotheboilingwater.Coverthepot,turnofftheheat,andlettheshrimpcookfor1minuteoruntiltheyareopaqueandslightlypink.
Usingaslottedspoon,transfertheshrimptotheicebathandletsit5minutestocool.Cuttheshrimpinhalflengthwise.
Combine the limezest, juice,oil, chiles, shallot, and remaining¼ teaspoon salt ina
large bowl and stir.Add the cooled shrimp to the lime juicemixture, toss to combine,cover,andrefrigerateforatleast30minutestomarinate.
Whenready toserve,add thesnowpeas, jicama,andcilantro to theshrimpmixture,andtosstocombine.Divideamongfourservingplatesandserveimmediately.
Nutritional analysis per serving: Calories: 330, Fat: 16 g, Saturated Fat: 2 g,Cholesterol:215mg,Fiber:4g,Protein:27g,Carbohydrates:20g,Sodium:660mg
NIÇOISESALADWITHPOACHEDSALMON
ThereisnothingIenjoymorethansharingamealwithfriendsandfamily,especiallyontheweekend.Sundaybrunchisagreattimetoconnectwiththepeopleyoulove,andthissaladiseasytomake,satisfying,anddeliciousforthosespecialmoments.
Serves:4
PrepTime:25minutes
CookTime:20minutes
4largeomega-3eggs
1(9-ounce)packagefrozenartichokehearts,thawed
8ouncesharicotsverts,trimmed
1lemon,thinlysliced
3to4parsleysprigs
4(4-to6-ounce)boneless,skin-onwildsalmonfillets
seasaltandfreshlygroundblackpepper
5oil-packedanchovyfillets
2tablespoonsanchovyoilorextra-virginoliveoil
1½tablespoonscidervinegar
8to10Bibblettuceleaves
1pintcherryorgrapetomatoes,halved
¼cupKalamataolives,pitted
Puttheeggsinalargesaucepanandaddenoughcoldwatertocoverby1inch.Bringthewater to a boil over medium heat, remove from the heat, and cover. Let stand for 12minutes. Transfer the eggs to a bowl using a slotted spoon and coverwith coldwater.Whentheeggshavecooled,peelthemandcutthemintohalves.Setaside.
Bring thewaterback toaboilovermediumheat.Addtheartichokeheartsandcookuntiltender,about5minutes.Usingaslottedspoon,transfertheartichokeheartstoasmallbowl.Add theharicotsverts to theboilingwater andcookuntil tender,2 to3minutes.Prepareawaterbathwhilethebeanscookbyfillingabowlwithhalficecubesandhalfcoldwater.Drainthebeansandaddthemtothewaterbath.
Pour1inchofwaterintoalargeskillet,alongwiththelemonslicesandparsley.Bringthewatertoaboiloverhighheat.Seasonthesalmonfilletswithapinchofsaltandgentlyaddthem,skin-sidedown,tothewater.Cover,reducetheheattomedium,andcooktothedesireddoneness,about8minutes.Carefully remove thesalmonfromthewaterandsetaside.
Finelydiceoneof theanchovies andplace ina smallbowl.Add theoil, vinegar,¼teaspoonsalt,and½teaspoonblackpepperandwhisktocombinealloftheingredients.
Linealargeplatterwithlettuceleavesandtopwiththeartichokehearts,haricotsverts,eggs, tomatoes, olives, and the remaining 4 anchovy fillets. Pour the dressing over thevegetablesontheplatter.Placethepoachedsalmonontopofthesaladandserve.
Nutritional analysis per serving: Calories: 251, Fat: 17 g, Saturated Fat: 3 g,Cholesterol:228mg,Fiber:7g,Protein:12g,Carbohydrates:16g,Sodium:564mg
SALMONSALADWRAPS
When you trade a less nutritious food for a higher-quality food without losing thepersonalityof thedish, I call it a “swap.” In this recipe, swap that blood sugar–spikingflourtortillaforcrispbutterlettucetoenjoyalow-glycemicmealthatsatisfiesbothyourtastebudsandyourwaistline.
Serves:4
PrepTime:20minutes
CookTime:5minutes
1teaspoonseasalt
juiceof1lemon
2(8-ounce)boneless,skinlesswildsalmonfillets
1largeyellowbellpepper,seededandfinelychopped
2tablespoonsfinelychoppedredonion
1tablespoonfinelychoppedjalapeño
1tablespoonrinsedcapers,finelychopped
3tablespoonsfreshlimejuice
1tablespoonextra-virginoliveoil
2tablespoonsfinelychoppedfreshcilantro
12butterlettuceleaves
2avocados,pitted,peeled,andsliced
Inalargeskillet,bring6cupsofwaterand½teaspoonofthesalttoaboiloverhighheat.Add the lemon juice.Gently slide the salmon fillets into theboilingwater.Reduce toalowsimmerandpoachuntil thesalmoniscookedthroughandopaque,about5minutes.Removefromthewaterandsetasidetocooltoroomtemperature,5to10minutes.Whencooled,flakeintosmallpieces.
Meanwhile, in a large bowl, combine the bell pepper, onion, jalapeño, capers, limejuice, oil, and remaining ½ teaspoon salt and mix well. Let the salad stand while thesalmoncooksandcools.Thengentlyfoldthesalmonandcilantrointothesalad.
Divide the lettuce leavesamongfourservingplates.Thendivide thesalmonmixtureinto 12 portions and spoon a portion onto each leaf. Top the salmonmixture with theslicedavocado,foldthelettucearoundthesalmonandavocadotoformawrap,andthenserveseam-sidedown.
Nutritional analysis per serving: Calories: 370, Fat: 26 g, Saturated Fat: 4 g,Cholesterol:60mg,Fiber:8g,Protein:25g,Carbohydrates:14g,Sodium:550mg
SEAWEEDSALADWITHPOACHEDSHRIMP
Youcan substitute1poundof squid for the shrimp.Buy it cleaned, thencut thebodiesinto¼-inch-thickringsandthetentaclesinhalf lengthwise.Cookjustuntil thetentaclescurl and stiffen, about 30 seconds.Drain and immediately rinse under coldwater untilcool.
Serves:4
PrepTime:10minutes
CookTime:3minutes
1cupshreddeddriedwakameseaweed
1cupshreddeddriedkombuseaweed
1poundlargeshrimp,peeledanddeveined
3tablespoonsgluten-free,low-sodiumtamari
2tablespoonsapplecidervinegar
1tablespoontoastedsesameoil
1teaspoonfreshlygratedhorseradish
2celeryribs,thinlysliced
1scallion,thinlysliced
1tablespoonroastedsesameseeds
2avocados,pitted,peeled,andsliced
Placetheseaweedsinalargebowlandaddenoughcoldwatertocoverby3inches.Letstanduntiljustsoftened,about10minutes.Drainwell.
Bringamediumsaucepanofwatertoaboiloverhighheat.Addtheshrimpandcookuntiljustopaquethroughout,about3minutes.Drainandrinseundercoldwateruntilcool.
Inaseparatelargebowl,combinethetamari,vinegar,sesameoil,andhorseradishandmix well. Stir in the seaweed, celery, scallion, and cooled shrimp. Sprinkle with thesesameseeds.
Dividethesaladamongfourplates,topwiththeslicedavocado,andserve.
Nutritional analysis per serving: Calories: 320, Fat: 20 g, Saturated Fat: 3 g,Cholesterol:145mg,Fiber:11g,Protein:20g,Carbohydrates:18g,Sodium:500mg
ALMONDCHICKENSALAD
Radicchio, an Italian lettuce, adds beautiful color to this zesty salad. Radicchio is bestwhen fresh and in season, from January throughApril.However,mostmarkets carry ityear-round,soyoushouldn’thaveanytroublefindingit.
Serves:4
PrepTime:20minutes
CookTime:8minutes
¹/³cupslicedalmonds
4(4-ounce)thin-cutchickencutlets
¼cupplus2tablespoonsextra-virginoliveoil
½teaspoonseasalt
gratedzestandjuiceof2limes
2smallshallots,minced
2teaspoonschilipowder
1teaspoonpaprika
1headromainelettuce,roughlytorn
1headradicchio,shredded
½headnapacabbage,shredded
2carrots,peeledandshavedintostrips
Preheattheovento450°F.
Toastthealmondsinasmallskilletovermediumheat,stirringfrequently,untilgoldenbrown,2to4minutes.
Heatawell-seasonedstovetopgrillpanoverhighheat.Rubthechickencutletswith2tablespoonsoftheoilandseasonwith¼teaspoonofthesalt.Workinginbatches,placethechickenonthegrillpanandcookfor2to3minutesperside.Transferthechickentoacuttingboardandletcool.Oncecool,sliceeachchickencutletintostrips.
Inasmallbowl,whisktogethertheremaining¼cupoil,limezestandjuice,shallots,chilipowder,paprika,andremaining¼teaspoonsalt.
Inalargebowl,combinethelettuce,radicchio,cabbage,andcarrotsandtosswiththevinaigrettetocoatevenly.Arrangethewarmchickenstripsoverthesaladandgarnishwithtoastedalmonds.Serve.
Nutritional analysis per serving: Calories: 435, Fat: 28 g, Saturated Fat: 4 g,Cholesterol:109mg,Fiber:7g,Protein:38g,Carbohydrates:15g,Sodium:534mg
CAESARSALADWITHGRILLEDCHICKEN
ThisversionofCaesarsaladusesahard-boiledegginthedressinginsteadoftheclassicraweggyolk.Thecookedeggwhites,dicedandaddedtothesalad,addextraprotein.
Serves:4
PrepTime:20minutes
CookTime:15minutes
4(4-to6-ounce)boneless,skinlesschickenbreastsorthighs
2garliccloves,1thinlyslicedand1minced
5tablespoonsextra-virginoliveoil
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
1largeomega-3egg
2teaspoonsDijonmustard
½teaspoonanchovypaste
¼teaspoonWorcestershiresauce
2tablespoonsfreshlemonjuice
1headromainelettuce,cutinto2-inch-widestrips
Inalargebowl,combinethechicken,slicedgarlic,1tablespoonoftheoliveoil,thesalt,andtheblackpepper.Coverandmarinateforatleast15minutesintherefrigerator.
Puttheegginasmallsaucepanandaddenoughcoldwatertocoverby1inch.Bringtoaboilovermediumheat,removefromtheheat,andcover.Letstandfor10minutes.Usingaslottedspoon,transfertheeggtoabowlandcoverwithcoldwater.Whencooled,peeltheegg.Separatetheyolkfromthewhite.Dicethewhiteandsetaside.
Inasmallbowl,useaforktomashtheeggyolkwiththemincedgarlic,Dijonmustard,anchovypaste,andWorcestershiresauceuntilwellcombined.Whiskinthelemonjuice.Drizzle in theremaining4 tablespoonsoil,whiskingasyoudrizzle,until thedressingisfullycombined.
Heatawell-seasonedstovetopgrillpanorgrilltomedium-high.Grillthechickenuntilit is firm to the touch and cooked through, about 6 minutes per side (the internaltemperatureshouldreach165°F),turningonceduringcooking.Transferthechickentoacuttingboardandletrestfor5minutes.Thinlyslicethechickenacrossthegrain.
Place the lettuce ina largebowl,add thedressing,and tosswell tocoatevenly.Topwiththeslicedchicken,garnishwiththedicedeggwhite,andserve.
Nutritional analysis per serving: Calories: 330, Fat: 22 g, Saturated Fat: 3 g,Cholesterol:129mg,Fiber:3g,Protein:28g,Carbohydrates:7g,Sodium:428mg
CHICKENSALADINENDIVECUPS
This is a great way to use up leftover cooked chicken. If you don’t have any cookedchickenonhand,grillorpoach1poundofboneless,skinlesschickenbreasts,cool,thencutintobite-sizepieces.
Serves:4
PrepTime:20minutes
1avocado,peeledandpitted
¼cupfreshparsleyleaves,plusextraforgarnish
¼cupfreshmintleaves,plusextraforgarnish
¼cupfreshlemonjuice
1teaspoonanchovypaste
seasaltandfreshlygroundblackpepper
1poundcookedboneless,skinlesschickenbreasts,cutinto½-inchcubes
4celeryribs,finelydiced
1shallot,finelychopped
2Belgianendives,leavesseparated
In a food processor or blender, puree the avocado, parsley, mint, lemon juice, 2tablespoonsofwater,anchovypaste,½teaspoonsalt,and¼teaspoonblackpepperuntilsmooth.Transfertoalargebowl.
Add the chicken, celery, shallot, a pinch of salt, and¼ teaspoon black pepper. Folduntilwellmixed.
To serve, divide the chicken salad among the endive leaves (approximately 10 perperson)andgarnishwithadditionalparsleyandmint.
Nutritional analysis per serving: Calories: 260, Fat: 11 g, Saturated Fat: 1.5 g,Cholesterol:65mg,Fiber:12g,Protein:25g,Carbohydrates:19g,Sodium:550mg
PAN-ROASTEDCHICKENTHIGHSWITHCELERYSALADANDMUSTARDVINAIGRETTE
Prepare this hearty salad a fewhours aheadof timeand store it in the refrigerator.Theflavorsreallycometogether,andthesaladonlygetsbetterwithtime.
Serves:4
PrepTime:20minutes
CookTime:20minutes
2anchovyfillets,minced
1½tablespoonsfreshlemonjuice
1teaspoonDijonmustard
1½teaspoonsceleryseeds
3tablespoonsextra-virginoliveoil
1poundceleryheartswithleaves,thinlysliced
10to12radishes(about8ounces),julienned
3scallions,chopped
1tablespooncoconutoil
1poundboneless,skinlesschickenthighs
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
Inasmallbowl,combinethemincedanchovies,lemonjuice,mustard,and1teaspoonoftheceleryseed.Whiskintheoliveoiltoemulsifythedressing.
Inalargebowl,combinethecelery,radishes,andscallions.Drizzlethedressingoverthesaladandtoss.Letthesaladsitwhileyoumakethechicken.
In a large nonstick sauté pan, warm the coconut oil over medium-high heat untilshimmering.Seasonthechickenthighswiththesaltandblackpepper.Addthechickentothepanandsauté,turningoccasionally,untilfullycooked,16to18minutes,dependingonthickness.Cutintooneofthethickestchickenthighstocheckfordoneness;theinternaltemperatureshouldbe165°Fandthejuicesshouldrunclear.Removethechickenfromthepanandsprinklewiththeremaining½teaspoonceleryseed.
Toserve,dividethesaladamongfourplatesandtopeachwithachickenthigh.
Nutritional analysis per serving: Calories: 280, Fat: 19 g, Saturated Fat: 6 g,Cholesterol:110mg,Fiber:3g,Protein:23g,Carbohydrates:6g,Sodium:400mg
WALDORFSALADWITHSMOKEDPAPRIKA
Most commercialmayonnaise on themarket is ladenwith preservatives, additives, andevensweetenersthatarenotnecessaryandthusmakemayoajunkfood.Makeyourownmayofromorganicomega-3eggs(seehere;it’seasierthanyouthink!)ortryVegenaise,aneggless“mayo”madefromcanolaoil.
Serves:4
PrepTime:30minutes,pluschillingtime
CookTime:10minutes
1teaspoondriedrosemary
1teaspoondriedthyme
½teaspoonseasalt
½teaspoonfreshlygroundblackpepper
1poundthin-cutchickencutlets
2largeceleryribswithleaves,thinlysliced
2scallions,chopped
1redbellpepper,seededandchopped
½cupchoppedwalnuts
3tablespoonsMayonnaise(here)orVegenaise
1tablespoonfreshlemonjuice
1teaspoonsmokedpaprika
4cupsmixedsaladgreens
Fillaskilletwith2inchesofwater.Addtherosemary,thyme,and¼teaspooneachofthesaltandblackpepperandbringtoaboiloverhighheat.Addthechicken.Cover,reducetheheattomedium,andcookuntildone,about10minutes.Transferthechickencutletstoabowlandletthemcool.Reserve2tablespoonsofthecookingliquid.
Cut or shred the cooled chicken into small pieces. Add the celery, scallions, bellpepper,andwalnutstothechicken.
Inasmallbowl,whisktogetherthereservedpoachingliquid,mayonnaise,lemonjuice,paprika,andtheremaining¼teaspooneachsaltandblackpepper.Addthedressingtothechickenmixture,stirringtocombine.Coverandrefrigeratefor2to3hourstoallowtheflavorstomingle.
Toserve,dividethesaladgreensamongfourplatesandtopwiththechickensalad.
Nutritional analysis per serving: Calories: 320, Fat: 21 g, Saturated Fat: 2.5 g,
Cholesterol:75mg,Fiber:3g,Protein:28g,Carbohydrates:7g,Sodium:510mg
TANDOORILETTUCECUPSWITHCUMINSAUCE
This is aheartymealpackedwithhealing spices that cool inflammation throughout thebody.Don’tletthelettucedeceiveyou—youwillbeenergizedandsatisfiedforhoursafterenjoyingthisIndiandish.
Serves:6
PrepTime:25minutes,plusmarinatingtime
CookTime:20minutes
2tablespoonsfreshlemonjuice
4scallions,thinlysliced
3tablespoonschoppedfreshginger
1tablespoonpaprika
2½teaspoonsgroundcumin
½teaspoonseasalt
¼teaspooncayennepepper
2poundsboneless,skinlesschickenthighs,cutinto1½-inchpieces
2to3tablespoonsextra-virginoliveoil
1redbellpepper,seededandcutinto½-inch-thickstrips
1yellowbellpepper,seededandcutinto½-inch-thickstrips
1smallredonion,halvedandthinlysliced
½cupMayonnaise(here)orVegenaise
gratedzestandjuiceof1lime
1smallheadBostonlettuce,leavesseparated
cilantrosprigs,forgarnish
In a largebowl, combine the lemon juice, scallions, ginger, paprika, 2 teaspoonsof thecumin,¼teaspoonofthesalt,andthecayenneandmixwell.Addthechickenandtosstocoat.Coverandmarinateforatleast20minutesandupto2½hoursintherefrigerator.
Heat a well-seasoned stovetop grill pan over medium-high heat. Brush with 1tablespoonoftheoil.Removethechickenfromthemarinadeandgrillthechicken,turningoccasionally, until no longer pink in the center, 8 to 10 minutes. Work in batches ifnecessary,addingmoreoiltothepanifneeded.Transferthecookedchickentoaplate.
Meanwhile,preheatthebroiler.Onalargerimmedbakingsheet,tossthebellpeppersandonionwiththeremaining1tablespoonoil.Broiluntilfork-tender,12to15minutes,
tossingoncetoensureevencooking.
In a small bowl, whisk together the mayonnaise, lime zest and juice, remaining ½teaspooncumin,andremaining¼teaspoonsalt.
Toserve,haveguestswrapchickenandvegetablesinlettuceleavesandtopwithcuminsauceandcilantrosprigs.
Nutritional analysis per serving: Calories: 400, Fat: 28 g, Saturated Fat: 4.5 g,Cholesterol:150mg,Fiber:1g,Protein:30g,Carbohydrates:5g,Sodium:430mg
CHICKENSATAYWITHCUCUMBERSALAD
Sesame-Coconut Curry Sauce is the perfect accompaniment for these Thai-inspiredchicken skewers, and the cucumber salad provides a cool, crisp crunch.Youwill needeightwoodenorbambooskewersforthisrecipe;soaktheminwarmwaterforatleast15minutesbeforecookingsothattheydon’tburn.
Serves:4
PrepTime:25minutes
CookTime:15minutes
1tablespoonThaifishsauceorgluten-free,low-sodiumtamari
1tablespoonplus2teaspoonsfreshlimejuice
1largeshallot,minced
2garliccloves,minced
1teaspoonmincedfreshginger
¼teaspoongroundturmeric
1½poundsboneless,skinlesschickenthighs,cutinto1-inch-thickstrips
8ouncesgreenbeans,trimmedandhalved
1smallhothouseorEnglishcucumber,peeled,halvedlengthwise,andthinlysliced
½smallredonion,thinlysliced
2teaspoonsextra-virginoliveoil,plusextraifneededforbakingsheet
¼teaspoontoastedsesameoil
¼teaspoonseasalt
Sesame-CoconutCurrySauce(here)
Preheattheovento450°F,orheatagrillorwell-seasonedstovetopgrillpanovermedium-highheat.
Inalargebowl,whisktogethertheThaifishsauce,1tablespoonofthelimejuice,theshallot,garlic,ginger,andturmeric.Addthechickenandtosstocoat.Placethechickenintherefrigeratortomarinatefor10minutes.
Meanwhile,pour1cupofwaterintothebottomofamediumsaucepanandbringittoaboiloverhighheat.Placeasteamingrackorbasketovertheboilingwater.Addthegreenbeans,cover,andsteamuntilbrightgreenandcrisp-tender,4to5minutes.
Transfer the green beans to amediumbowl.Add the cucumber, onion, remaining 2teaspoonslimejuice,oliveoil,sesameoil,andsaltandtosswelltocombine.
Thread the chicken strips onto the skewers, allowing them to bunch up slightly and
coveringasmuchskeweraspossible.Leavejustthetipandendoftheskewersexposed.
If using the oven, lay the skewers on a lightly oiled baking sheet and roast, turningonce,untilcookedthrough,10to15minutes,orgrillfor2to3minutesoneachside.
Servethesataywiththecucumbersalad.Offerthecurrysaucealongsidefordipping.
Nutritional analysis per serving: Calories: 260, Fat: 10 g, Saturated Fat: 2 g,Cholesterol:160mg,Fiber:2g,Protein:35g,Carbohydrates:8g,Sodium:575mg
THAICHICKENSALAD
If you’re in a hurry, leftover cooked chicken works great in this salad; just skip thepoachingstep.Thepoachingliquidmakesadelicioussoupbase,though.Letitcoolandstoreitintherefrigeratorforupto3daysorinthefreezerforupto6months.
Serves:4
PrepTime:15minutes
CookTime:10minutes
4cupslow-sodiumchickenstock
8thinslicespeeledginger
3garliccloves,halved
1scallion,cutinto2-inchpieces
½teaspoonseasalt
2boneless,skinlesschickenbreasts,cutinto1-inchpieces
2tablespoonsextra-virginoliveoil
1tablespoonfreshlimejuice
1tablespoonThaifishsauce
pinchofcrushedredpepperflakes
1mediumheadnapaorgreencabbage,shredded
¼cupthinlyslicedredonionorshallot
1cupthinlyslicedcucumber
4plumtomatoes,cutinto8wedges
½cuproughlychoppedmixedfreshherbs,suchascilantro,mint,and/orbasil
2tablespoonssliveredorslicedalmonds
Inamediumsaucepan,combinethechickenstock,ginger,garlic,scallion,andsalt.Bringtoagentlesimmerovermediumheat,thenaddthechicken.Coverthepan,turntheheattothelowestsetting,andsimmerfor8minutes.Turnofftheheatandletthechickensitinthe liquid for 2 more minutes, then transfer the chicken to a plate to cool. (Save thepoachingliquidforanotheruse,ifdesired.)
While the chicken poaches and cools, whisk together the olive oil, lime juice, fishsauce,andredpepperflakesinalargebowl.Whenthechickeniscool,gentlypullitapartintolargeshreds,addittothedressing,andtoss.
Addthecabbage,onion,cucumber,and tomatoes to thebowl.Toss tocombinewell.Topwiththeherbsandalmondsandserve.
Nutritional analysis per serving: Calories: 220, Fat: 12 g, Saturated Fat: 2 g,Cholesterol:65mg,Fiber:2g,Protein:21g,Carbohydrates:6g,Sodium:564mg
CHINESECHICKENSALAD
Thislemon-scentedsaladbrightensthepalateandawakensyoursenses.Choosealemonwithathinskin,brightyellowcolor,andaslightlytendertouch.
Serves:4
PrepTime:20minutes
CookTime:20minutes
1largeheadnapacabbage,shredded
1largedaikonradish,peeledandgrated
1largecarrot,peeledandgrated
½cupslicedsugarsnappeas
2scallions,finelychopped
1½tablespoonsextra-virginoliveoil
1tablespoonfreshlemonjuice
2teaspoonsgluten-free,low-sodiumtamari
½teaspoongratedfreshlemonzest
4(4-ounce)boneless,skinlesschickenthighs
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
1tablespooncoconutoil
1to2teaspoonssesameseeds
In a large bowl, combine the napa cabbage, daikon radish, carrot, sugar snap peas, andscallions.Addtheoliveoil,lemonjuice,tamari,andlemonzestandtosstocombine.
Seasonthechickenwiththesaltandblackpepper.Inalargenonstickpan,warmthecoconut oil over medium-high heat. Sauté the chicken until golden brown and cookedthrough(theinternaltemperatureshouldreach165°F),8to10minutesperside.
Divide the saladbetween fourplates and topwith thechicken.Garnishwith sesameseedsandserve.
Nutritional analysis per serving: Calories: 243, Fat: 14 g, Saturated Fat: 5 g,Cholesterol:108mg,Fiber:2g,Protein:24g,Carbohydrates:5g,Sodium:387mg
CHICKENYAKITORIWITHNAPACABBAGESLAW
YakitoriissimplyJapaneseforsmall,bite-sizepiecesofchicken(orothermeat)thathavebeen skewered,marinated, and grilled.Once you try this dish and experience firsthandhowsimpleandtastythisstyleofcookingcanbe,youwillreturntothisrecipetimeandtimeagain.Youwillneedeightwoodenorbambooskewersforthisrecipe;soaktheminwarmwaterforatleast15minutesbeforecookingsothattheydon’tburn.
Serves:4
PrepTime:20minutes
CookTime:10minutes
1tablespoongluten-free,low-sodiumtamari
2teaspoonstoastedsesameoil
2teaspoonsfreshlemonorlimejuice
1teaspoongratedfreshginger
1½poundsboneless,skinlesschickenthighs,cutinto1-inch-thickpieces
8ouncesgreenbeans,trimmedandhalved
1largeheadnapacabbage,finelyshredded
4largeradishes,halvedandthinlysliced
1½tablespoonsextra-virginoliveoil,plusmoreifneededforbakingsheet
¼teaspoonseasalt
8largecreminiorbuttonmushrooms,trimmedandquartered
1smallzucchini,halvedlengthwiseandcutcrosswiseinto¼-inch-thickslices
Preheattheovento450°F,orheatagrillorwell-seasonedstovetopgrillpanovermedium-highheat.
Ina largebowl,combine the tamari,1 teaspoonof thesesameoil,1 teaspoonof thecitrusjuice,andthegingerandmixwell.Addthechickenandplaceintherefrigeratortomarinatefor10minutes.
Meanwhile,pour1cupofwaterintothebottomofamediumsaucepanandbringittoaboiloverhighheat.Placeasteamingrackorbasketovertheboilingwater.Addthegreenbeans,cover,andsteamuntilbrightgreenandcrisp-tender,4 to5minutes.Transfer thebeanstoalargebowl.
Addthecabbageandradishestothebeans,thenadd1tablespoonoftheoliveoil,thesalt,theremaining1teaspoonsesameoil,andtheremaining1teaspooncitrusjuice.Tosstheslawwellandsetaside.
Threadthechicken,mushrooms,andzucchinislicesontotheskewers,bunchingupthechickenslightlytokeepitcompact.Trytofillupmostofeachskewer,leavingonlyalittlewoodexposedateachend.
If using the oven, lay the skewers on a lightly oiled baking sheet and brush themushroomsandzucchiniwiththeremaining½tablespoonoliveoil.Roast,turningonce,untilcookedthrough,about8minutes,orgrillfor2to3minutesoneachside.
Dividetheslawamongfourplatesandservewithtwoskewersoneach.
Nutritional analysis per serving: Calories: 300, Fat: 13 g, Saturated Fat: 2.5 g,Cholesterol:160mg,Fiber:3g,Protein:36g,Carbohydrates:9g,Sodium:490mg
CHICKENSPRINGROLLSWITHALMONDSAUCE
This recipe introduceskelpnoodlesasanalternative tograin-basedpasta.Kelpnoodlesaremade from sea vegetables and are very low in carbohydrates.You can usually findthem in theAsian section of your grocery store. If you can’t, feel free to use shiratakinoodles,whicharemadefromwaterandglucomannanfiberfromthekonjacroot(youcantypicallyfindtheseintherefrigeratedsectionwhereothervegetarianfoods,suchastofu,tempeh,hummus,andmiso,arekept).
Serves:4
PrepTime:15minutes
CookTime:5minutes
1½teaspoonscoconutoil
1poundthin-cutchickencutlets,cutcrosswiseintostrips
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
½cupalmondbutter
1largescallion,roughlychopped
1½teaspoonscoconutaminoacids
¼teaspoongroundginger
1½cupschoppedkelpnoodlesorshiratakinoodles
16freshmintleaves
16Bostonorbutterlettuceleaves
¼smallredonion,thinlysliced
½mediumdaikonradish,peeledandjulienned
1mediumredbellpepper,seededandthinlysliced
½cupslicedheartsofpalm,drainedifcanned
Ina largenonstick sautépan,warm thecoconutoilovermedium-highheat.Season thechicken with the salt and black pepper and add to the pan. Cook until the chicken iscookedthrough,about2minutesperside.
In a food processor, combine the almond butter, scallion, amino acids, and ginger.Process, adding 4 to 5 tablespoons of hot water through the feed tube until the saucereachesthedesiredconsistency.
Placethenoodlesinacolanderandrinsewell.Inasmallbowl,mixthenoodleswithabouthalfofthealmondsauce,reservingtheremainingsauce.
Tomake the spring rolls,placeamint leafat thebottomofeach lettuce leaf.Addasmall amount of noodles, chicken, onion, daikon, bell pepper, and hearts of palm. Topwithatablespoonofalmondsauce.Repeattomaketheremainingrolls.Serve.
Nutritional analysis per serving: Calories: 410, Fat: 23 g, Saturated Fat: 4.5 g,Cholesterol:75mg,Fiber:6g,Protein:33g,Carbohydrates:20g,Sodium:480mg
FENNELANDCHERRYTOMATOSALADWITHPORKTENDERLOIN
Choose pasture-raised, grass-fed pork from your local market, when possible, to avoidantibioticstypicallyusedforanimalsraisedinconfinement.Inmoderation,porkcanbeadelicious protein source you can feel good about enjoying. As with all meat, balance,variety,andmoderationarekey.
Serves:4
PrepTime:20minutes
CookTime:6minutes
2mediumfennelbulbs,quarteredandthinlysliced,plus2tablespoonschoppedfennelfronds
2pintscherrytomatoes,halved
1cupjuliennedjicama
1largescallion,finelychopped
1teaspoonfennelseeds
2½tablespoonsextra-virginoliveoil
1tablespoonfreshlemonjuice
seasaltandfreshlygroundblackpepper
½teaspoondriedrosemary
1(1-pound)porktenderloin,cutintobite-sizepieces
Ina largebowl,combine thefennelslicesandfronds, tomatoes, jicama,scallion, fennelseeds,2tablespoonsoftheoliveoil,thelemonjuice,¼teaspoonsalt,andapinchofblackpepper.Stirtocombine.
Meanwhile, in a spice grinder, pulse the rosemary, ¼ teaspoon salt, and a pinch ofblackpepper.Firmlyrubtheporktenderloinpieceswiththerosemaryseasoning.
Warmtheremaining½tablespoonoliveoilinalargenonstickpanovermedium-highheat.Addtheporkandsauté,stirringoccasionally,untiltheporkiscookedthrough,5to6minutes.
Transfertheporktothesalad.Stirtocombineandserve.
Nutritional analysis per serving: Calories: 280, Fat: 15 g, Saturated Fat: 3 g,Cholesterol:60mg,Fiber:7g,Protein:22g,Carbohydrates:18g,Sodium:420mg
TACOSALADWITHFLANKSTEAK
Thecorianderandcayennemakethisdishpop.Corianderisaslightlysweetspiceandthecayennehas anice amountofheat—both complement the citrus in this steak salad andmakeyoufeelasthoughyouareataMexicanfiesta.
Serves:4
PrepTime:20minutes
CookTime:15minutes
1bunchcilantro,includingstems
1scallion,thinlysliced
¼cupextra-virginoliveoil
2tablespoonsMayonnaise(here)orVegenaise
2teaspoonswhitevinegar
gratedzestandjuiceof½lime
seasaltandfreshlygroundblackpepper
1(1-pound)grass-fedflanksteak
1teaspoongroundcoriander
½teaspooncayennepepper
2largeromainelettucehearts,halvedlengthwiseandthinlysliced
1pintcherryorgrapetomatoes,halved
4mediumbellpeppers(anycolor),seededandthinlyslicedintorings
1avocado,pitted,peeled,andthinlysliced
2tablespoonstoastedpepitas
limewedges,forserving
In a blender, combine the cilantro, 1 teaspoon of the sliced scallion, the olive oil,mayonnaise,vinegar, limezestandjuice,2 tablespoonsofwater,½teaspoonsalt,andapinchofblackpepper.Pureeuntilverysmooth,1to2minutes,andsetaside.
Heatawell-seasonedstovetopgrillpanovermedium-highheat.Seasonthesteakwith¼teaspoonsaltand½teaspoonblackpepper.Whenthepan isveryhot,cook thesteakuntilcharred,turningonce,12to15minutesformedium-rare(about135°F).Transferthesteak to a cutting board and immediately sprinkle both sides with the coriander andcayenne.Letstandfor10minutes,thencutintobite-sizepieces.
Inalargebowl,tosstheromainewithone-thirdofthedressinganddivideamongfourplates.Arrangethetomatoes,bellpeppers,avocado,andsteakontopanddrizzlewiththe
remainingdressing.Sprinklethepepitasandremainingslicedscallionontop.Servewithlimewedgesontheside.
Nutritional analysis per serving: Calories: 468, Fat: 32 g, Saturated Fat: 6 g,Cholesterol:72mg,Fiber:8g,Protein:30g,Carbohydrates:18g,Sodium:526mg
ONION-LEEKSOUP
If you can’t find chervil, you can substitute ¾ cup chopped fresh parsley plus ¼ cupchoppedfreshtarragon.Tomakethisavegetariansoup,simplyreplacethechickenstockwithvegetablestock(suchastheVegetable-HerbStockhere).
Serves:4
PrepTime:15minutes
CookTime:20minutes
2tablespoonsextra-virginoliveoil,plusmoreforserving
3leeks,whitepartsonly,halvedlengthwiseandthinlyslicedcrosswise
1mediumyellowonion,quarteredandverythinlysliced
¾teaspoonseasalt
½teaspoonfreshlygroundblackpepper
4cupslow-sodiumchickenstock
1(14-ounce)packagenon-GMOsilkentofu,drainedandquartered
1cupchoppedfreshchervil,plusmoreforgarnish
2tablespoonschoppedtoastedalmonds
Heat theoil ina largesaucepanovermediumheat.Addthe leeksandonionandseasonwith½ teaspoon salt and¼ teaspoon black pepper. Stir well and cover. Cook, stirringoccasionally,untiltranslucent,about5minutes.
Addthestocktothesaucepan.Bringtoaboil,thenreducetheheattolow,andsimmer,uncovered,until the leeksarevery soft, about10minutes.Add the tofuand return toaboil.Turn off the heat and carefully transfer the soup to a blender (seeNote).Add thechervil and the remaining¼ teaspoon each salt and black pepper and blend until verysmooth, 2 to 3minutes. (Alternatively, you can use an immersion blender to puree thesouprightinthepan.)
Ladlethesoupintofourservingbowlsandtopeachservingwithchervilandalmonds.
Note:Alwaysbeverycarefulwhenpureeinghot liquidsinablender.Theheatfromtheliquidcancausethepressureintheblendertobuildupunderthelid,andwhentheblenderis turnedon, the top canblowoff andyour hot soupwill fly everywhere.Keep the lidventedby removing the smallwindow insert from themiddleof theblender lid;holdatowel over the open window to prevent splattering. Always start on the lowest speedpossible.
Nutritional analysis per serving: Calories: 290, Fat: 13 g, Saturated Fat: 2 g,Cholesterol:25mg,Fiber:5g,Protein:14g,Carbohydrates:31g,Sodium:600mg
TOMATO-BASILSOUPWITHSHRIMP
Oneofmyfavoriteculinarytricksformakingcreamy,comfortingsoupswithoutdairyissubstitutingcashewsforheavycreamorbutterinrecipes.Cashewsaremildinflavorandlend a creaminess that you can’t get from other nuts. They also happen to be quitehypoallergenic,whichishelpfulforthosewithtreenutallergies.
Serves:4
PrepTime:10minutes
CookTime:30minutes
1cuprawcashews
2tablespoonsextra-virginoliveoil
1yellowonion,diced
4garliccloves,sliced
1celeryrib,diced
1bayleaf
1tablespoontomatopaste
1(28-ounce)cantomatopuree
1½cupslow-sodiumchickenstock
¼cupunsweetenedalmondmilk
½teaspoonseasalt
¼cuptightlypackedfreshbasilleaves,plusextrachoppedbasilforgarnish
20largecooked,peeledshrimp
freshlygroundblackpepper
Place the cashews in a small, heatproof bowl and cover with 2 cups of boiling water.Cover thebowlandallow thecashews to sit for15minutes, thendrainand reserve thenuts.
Whilethecashewsaresoaking,heattheoliveoilinamediumsaucepanovermediumheat.Addtheonion,garlic,celery,andbayleaftothepanandcook,stirringoccasionally,untilthevegetablesaresoftandbeginningtobrown,about10minutes.
Stirinthetomatopasteandcookfor2moreminutes.Addthetomatopuree,chickenstock,almondmilk,cashews,andsalt.Bringtoasimmer,thenreducetheheattomedium-lowandcookfor15minutes.
Removethebay leafand transfer thehotsoup toablender,andverycarefullypureethesoupstartingonlowspeed,makingsuretoventthelid(seeNote).Oncethesoupis
pureed,addthebasilandgiveitaquickfinalspinintheblender.
Dividetheshrimpamongfoursoupbowlsandladlethesoupintoeachbowl.Sprinkleapinchofblackpepperovereachbowlofsoup,garnishwithchoppedbasil,andserve.
Note:Alwaysbeverycarefulwhenpureeinghot liquidsinablender.Theheatfromtheliquidcancausethepressureintheblendertobuildupunderthelid,andwhentheblenderis turnedon, the top canblowoff andyour hot soupwill fly everywhere.Keep the lidventedby removing the smallwindow insert from themiddleof theblender lid;holdatowel over the open window to prevent splattering. Always start on the lowest speedpossible.
Nutritional analysis per serving: Calories: 360, Fat: 21 g, Saturated Fat: 3.5 g,Cholesterol:55mg,Fiber:6g,Protein:16g,Carbohydrates:32g,Sodium:490mg
THAICHICKENNOODLESOUP
Kelpnoodlesaresimpletoprepareandlow-glycemic.Theirneutralflavormakesthemaneasy,versatile addition to soups suchas thisone.For amore substantialmeal,pair thiswithArugulaandFennelSalad(seehere).
Serves:4
PrepTime:15minutes
CookTime:20minutes
4cupslow-sodiumchickenstock
1(13.5-ounce)canfull-fatunsweetenedcoconutmilk
1yellowonion,quarteredandthinlysliced
2lemongrassstalks,cutinto4-inchlengthsandsmashed
1longredchile(suchasAnaheim),seededandthinlysliced
1poundboneless,skinlesschickenbreasts,cutintostrips
1cuphalvedsugarsnappeas
1poundkelpnoodles,rinsedanddrained
3ouncesbeansprouts
½teaspoonseasalt
½bunchcilantro,includingstems,chopped
limewedges,forserving
Combinethechickenstock,coconutmilk,and1½cupsofwaterinalargestockpot.Addtheonion, lemongrass,andchileandbringtoaboilovermedium-highheat.Reducetheheattolowandsimmeruntiltheonionistranslucent,about10minutes.
Add the chicken and sugar snap peas and poach until the chicken is just cookedthrough,about5minutes.Discardthelemongrass.Addthekelpnoodlesandbeansproutsandcookuntilthenoodlesarejustsoft,about2minutes.Stirinthesalt.
Divide the soupamong four servingbowls and topwith the cilantro.Servewith thelimewedges.
Nutritional analysis per serving: Calories: 440, Fat: 25 g, Saturated Fat: 19 g,Cholesterol:100mg,Fiber:4g,Protein:35g,Carbohydrates:21g,Sodium:490mg
DINNER
VegetarianandVegan
BROCCOLITOFU
ItseemswhereverIgo,peopleaskmewhetherbroccoliisgoodforthyroidhealth.Whenyou cook broccoli just enough, you remove the goitrogenic compounds calledthiocyanates.Whilethiocyanatesareimportantfordiseasepreventionandoverallhealth,thereisnoresearchshowingthattheyinterferewiththyroidhealth.Thisrecipeisoneofmyfavoritewaystoshowpeoplehowtopreparebroccolifornutritionalhealthaswellasflavorandenjoyment.
Serves:6
PrepTime:20minutes,plusdrainingtime
CookTime:15minutes
2(14-ounce)packagesnon-GMOextra-firmtofu
1teaspoonseasalt
1½poundsbroccoli,stemspeeledandcutinto¼-inch-thickrounds,floretsseparatedintobite-sizepieces
4tablespoonsextra-virginoliveoil
¼cupgluten-free,low-sodiumtamari
¼teaspooncrushedredpepperflakes
4garliccloves,thinlysliced
1(8-ounce)canslicedwaterchestnuts,drained
½cupcoarselychoppedroastedcashews
Drain the tofubyplacing the twoblocksof tofusidebysideona rimmedbakingsheetlinedwith several layers of paper towels.Topwith additional paper towels and anotherbaking sheet, and set something heavy, such as some canned goods, on the top bakingsheettohelppressouttheliquid.Allowthetofutodrainforatleast30minutes,changingthepapertowelsatleastonce.Cutthetofuinto1-inchcubesandsetaside.Discardthewetpapertowelsfromthebakingsheetandapplynewdryones;setaside.
Bringa5-quartpotofwatertoaboiloverhighheat.Add½teaspoonofthesalt.Cookthebroccoli stemsand floretsuntilbrightgreen,1 to2minutes.Drain thebroccoli inacolanderandrinsewithcoldwater,tossinguntilcool.Drythoroughlyandsetaside.
Ina largenonstickskillet,heat2 tablespoonsof theoilovermedium-highheatuntilshimmering.Addthetofuandcookuntilgoldenbrown,2to3minutesoneachside.Oncethetofuisbrowned,transferittothelinedbakingsheet.Reservetheoilinthepan.
Inasmallbowlwhisktogetherthetamari,¼cupofwater,theredpepperflakes,andtheremaining½teaspoonsaltandsetaside.
Add the remaining 2 tablespoons oil to the skillet and heat over high heat untilshimmering.Add thebroccoli, garlic, andwater chestnuts and cook for5 to7minutes,tossingoftentoavoidburningthegarlic.Whiskthetamarisauceagainandaddit tothepan, alongwith the tofu, and toss to coat as the sauce thickens, about 1minutemore.Serve,toppedwithcashews.
Nutritional analysis per serving: Calories: 330, Fat: 22 g, Saturated Fat: 3.5 g,Cholesterol:0mg,Fiber:6g,Protein:20g,Carbohydrates:16g,Sodium:432mg
ROASTEDVEGETABLELASAGNAWITHCASHEW“RICOTTA”
Who says you can’t enjoy comfort foodwhile nourishing your body? Prepare this dishwhen youwant to share a hearty, deliciousmeal the entire familywill love. Frommyexperience,itisbesttodoubletherecipe,makingtwolasagnasandfreezingoneforlater,becausethiswillquicklybecomeafamilyfavorite!
Serves:6
PrepTime:30minutes
CookTime:55minutes
1smalleggplant,verythinlyslicedlengthwise
1zucchini,verythinlyslicedlengthwise
1yellowsummersquash,verythinlyslicedlengthwise
1bellpepper(anycolor),seededandcutintolargesquares
¼cupextra-virginoliveoil
1teaspoonseasalt
2cupsCashew“RicottaCheese”(here)
1largeomega-3egg,beaten
½teaspoondriedoregano
pinchoffreshlygroundblackpepper
1(15-ounce)cancrushedtomatoes
Preheattheovento400°F.
Inalargebowl,combinetheeggplant,zucchini,summersquash,andbellpepperwiththeoilandsaltandtosswell.Spreadthevegetablesinasinglelayerontwobakingsheetsand roast until they start to brown and caramelize around the edges, 20 to 25minutes,rotatingthesheetshalfwaythroughthecookingtime.
Removethebakingsheetsfromtheovenandsetthemasidetocool.Lowertheoventemperatureto350°F.
While thevegetablesarecooling,whisk together thecashew“cheese,”egg,oregano,andblackpepperinamediumbowl.Spreadone-fourthofthemixtureinthebottomofa9-inchsquareglassbakingdish,thenspoon½cupofthecrushedtomatoesontop.Coverthe tomatoes with a layer of one of the types of vegetables. Continue to layer theremaining“cheese,” tomatoes,andvegetablesuntileverything isusedup,finishingwithtomatoes.
Bakethelasagnafor30minutes.Allowittocoolfor5minutesbeforeserving.
Nutritional analysis per serving: Calories: 440, Fat: 34 g, Saturated Fat: 6 g,Cholesterol:40mg,Fiber:6g,Protein:12g,Carbohydrates:28g,Sodium:512mg
COCONUTCURRYWITHTOFU
Thejalapeñosmakethiscurryniceandspicy.Foramilderversion,useonly2jalapeños,andremovetheseeds.
Serves:4
PrepTime:20minutes
CookTime:30minutes
1smallbunchcilantro
gratedzestof1lime
3jalapeños,seededifdesired
2garliccloves,halved
1(1-inch)pieceginger,peeledandroughlychopped
1teaspoongroundcoriander
1teaspoonseasalt
½teaspoonfreshlygroundblackpepper
½teaspoongroundcumin
1(13.5-ounce)canfull-fatunsweetenedcoconutmilk,chilledintherefrigeratorovernightorfor12hours
1(14-ounce)packagenon-GMOfirmtofu,drainedandcutinto½-inchcubes
½smallheadcabbage,cutinto1-inchpieces
1largeheadbroccoli,floretscutinto1-inchpieces
1largeheadcauliflower,cored,floretscutinto½-inchpieces
limewedges,forserving
Trimthecilantroleavesfromthestemsandreservetheleavesforgarnish.Putthestemsinafoodprocessorandaddthelimezest,jalapeños,garlic,ginger,coriander,½teaspoonofthe salt, the black pepper, and the cumin. Pulse, scraping the sides of the bowloccasionally,untilasmoothgreencurrypasteforms.
Spoon3tablespoonsofthickcreamfromthetopofthecanofcoconutmilkintoalargesaucepan. Cook overmedium heat, stirring, until the oil separates and sizzles, about 1minute.Addthegreencurrypasteandcook,stirring,untilthickenedandnearlydry,about2minutes.Addtheremainingcoconutmilkand1cupofwater.Bringtoaboil.Addthetofuandreturntoaboil,thenreducetheheattolowandsimmerforabout20minutes.
Meanwhile,bringalargesaucepanofwatertoaboil.Add¼teaspoonofthesalttothewater. Add the cabbage and cook until the thick white parts are just tender, about 3minutes. Transfer the cabbage to the curry with a slotted spoon. Add the broccoli and
cauliflowertotheboilingwater.Cookuntilcrisp-tender,about4minutes.Drainandaddtothecurry,alongwiththeremaining¼teaspoonsalt.Stirwelltocombine.
Serve thecurry,garnishedwith the reservedcilantro leaves,and limewedgeson theside.
Nutritional analysis per serving: Calories: 380, Fat: 26 g, Saturated Fat: 19 g,Cholesterol:0mg,Fiber:9g,Protein:19g,Carbohydrates:26g,Sodium:440mg
Seafood
PACIFICCOASTBOUILLABAISSE
Abouquetgarniconsistsofavarietyofherbsprigsbundled togetherwithsomekitchenstring. It is used to flavor broths, soups, and sauces. The bouquet is removed prior toserving.
Serves:6
PrepTime:30minutes
CookTime:50minutes
1poundfirm,leanfishfillets(suchascod,halibut,orbass),cutinto2-inchchunks
½cupextra-virginoliveoil,plusmorefordrizzling
seasaltandfreshlygroundblackpepper
12clams,scrubbed
2smallyellowonions,chopped
2leeks,chopped,whitepartsonly
4garliccloves,minced
1(28-ounce)candicedtomatoes
1tablespoontomatopaste
4cupsvegetablestock
1bouquetgarni(4parsleysprigs,1bayleaf,1thymesprig,1striporangepeel,alltiedtogetherwithkitchenstring)
pinchofsaffron
1poundscallopsortender,mildfishfillets(suchassnapperorsole)cutinto2-inchchunks
juiceof1lime
choppedfreshtarragon,forgarnish
Coatthefirmfishchunkswithalightdrizzleofoliveoilandseasonwithapincheachofsaltandblackpepper.Coverandchilluntilreadytouse.
Puttheclamsinamediumsaucepan,add1cupofwater,cover,andheatovermedium-highheatjustuntilalloftheshellshaveopened,about3minutes.Removethepanfromtheheatandsetaside,covered.
In a large, nonreactive saucepan, heat the ½ cup oil over medium-low heat untilshimmering.Addtheonionsandleekswithapinchofsalt,andcookuntilsoftenedbutnotbrowned,8to10minutes.Addthegarlicandcookuntilfragrant,30secondsto1minute.Addthetomatoeswiththeirjuices,tomatopaste,vegetablestock,bouquetgarni,saffron,andanotherpincheachofsaltandblackpepper.Simmerfor20minutes,thenremoveand
discardthebouquetgarni.
Transfertheclamstoabowlandstraintheircookingliquidthroughafine-meshsieveto remove any sand particles. Add the strained liquid to the soup. Raise the heat tomedium-highandbringthesouptoarapidboil.Gentlystirinthefirmfish,cover,andletcookfor3to4minutes.Addthescallopsortenderfishandcookuntiljustopaque,about3minutes.Addtheclamsandbringbacktoasimmerfor5minutes,thenturnofftheheat(besuretotossanyunopenedclams).
Addlimejuicetotaste.Ladleintosoupbowls,garnishwithfreshtarragon,andserve.
Nutritional analysis per serving: Calories: 390, Fat: 22 g, Saturated Fat: 3.5 g,Cholesterol:70mg,Fiber:3g,Protein:36g,Carbohydrates:14g,Sodium:390mg
CIOPPINO
CioppinoisaseafoodstewwithitsrootsinthefishingcommunityofSanFrancisco.Thisversionusesflounder,squid,andshrimp,butyoucanalsoaddmusselsorsmallclamsintheirshells,crabmeat,orevenlobster.Cookingtimesforfishandshellfishvary,soalwaysaddtheheartiershellfishtothepanfirst—allowingtheirshellstoopenifusingclamsormusselsorfortheirfleshtoturnopaqueforcrabsandlobsters—thenfollowwithshrimpandsquidand,finally,themostdelicatefishfillets.
Serves:6
PrepTime:20minutes
CookTime:30minutes
¼cupextra-virginoliveoil
1teaspoonfennelseeds
½teaspoondriedoregano
¼teaspooncrushedredpepperflakes,ortotaste
1yellowonion,thinlysliced
1smallleek,whiteandlightgreensectionshalvedlengthwiseandthinlysliced
2garliccloves,thinlysliced
1fennelbulb,thinlysliced
1tablespoontomatopaste
1(28-ounce)candicedtomatoes
1(8-ounce)bottleclamjuice
seasaltandfreshlygroundblackpepper
1poundmediumshrimp,peeledanddeveined
1poundflounderorotherwhitefishfillet,cutinto2-inchpieces
8ouncessquid,bodiesslicedintothinringsandtentacleshalvedlengthwise
choppedfreshbasil,forgarnish
WarmtheoliveoilinalargesautépanorDutchovenoverlowheat.Addthefennelseed,oregano,andredpepperflakesandcookuntilfragrant,about2minutes.Becarefulnottoburnthespices.
Raisetheheattomedium-lowandaddtheonion,leek,garlic,andfennel.Sautéuntilthevegetablesareverysoftandjustbeginningtobrown,7to10minutes.
Addthetomatopasteandsautéfor30seconds,thenaddthedicedtomatoeswiththeirjuices(ifyoupreferathickersoup,drainthejuices)andtheclamjuice.Bringtoasimmer,
thenlowertheheatandcookfor15minutes,stirringoccasionally.Seasonwith½teaspoonsaltandapinchofblackpepper.
Addtheshrimptothesoupandcookjustuntiltheybegintoturnpinkandcurl,about2minutes. Add the flounder and squid and cook gently, just until they turn white andopaque,about3minutes.
Ladlethecioppinointobowls,garnishwithbasil,andserve.
Nutritional analysis per serving: Calories: 250, Fat: 12 g, Saturated Fat: 2 g,Cholesterol:170mg,Fiber:2g,Protein:27g,Carbohydrates:13g,Sodium:500mg
MONKFISHTAGINE
Taginereferstobothaclaypotusedtocookstewsinandthestewitself.Thepotsareveryearthy and calming—much like the food they are used to cook. Tagines typically havewarming spices and complex flavors fromherbs, spices, and vegetables.But you don’tneedaclaypottocookthisdish;you’llgetthesamedelicious,comfortingresultswithoutit.
Serves:4
PrepTime:15minutes
CookTime:35minutes
1½teaspoonscoconutoil
2mediumyellowonions,halvedandsliced
1mediumfennelbulb,halvedandsliced
1teaspoongratedfreshginger
1teaspoongroundcumin
½teaspoongroundcinnamon
½teaspoongroundcoriander
½teaspoonsweetpaprika
seasaltandfreshlygroundblackpepper
1¼cupslow-sodiumchickenstock
1(8-ounce)cancrushedtomatoes,strained
1smallcauliflower,coredandcutinto2-inchflorets
1pintcherrytomatoes,halved
⅓cuphalvedKalamataolives
4(6-to8-ounce)monkfishfillets
2tablespoonschoppedfreshparsley
Ina largesautépan,heat thecoconutoilovermedium-highheatuntilshimmering.Addtheonionsandfennelandsautéuntilsoftened,about10minutes.
Stirintheginger,cumin,cinnamon,coriander,paprika,¼teaspoonsalt,andapinchofblack pepper. Add the chicken stock, strained tomatoes, and cauliflower and stir well.Reducetheheattomedium-lowandletthemixturesimmer,stirringoccasionally,untilthecauliflowerissomewhatsoftened,about10minutes.
Stirinthecherrytomatoesandolives.Seasonthemonkfishwithapinchofsaltand¼teaspoonblackpepper.Usingawoodenspoon,makefourlittlevegetable“nests”andlaya
monkfishfilletineach.Coverthepanandletthefishsimmeruntilitisfullycookedandtender,12to15minutes.
Serve,garnishedwithparsley.
Nutritionalanalysisperserving:Calories:300,Fat:9g,SaturatedFat:2g,Cholesterol:45mg,Fiber:8g,Protein:31g,Carbohydrates:25g,Sodium:530g
THAIGREENCURRYWITHSOFT-SHELLCRABS
Afavoriteculinarytrickisdredgingorcoatingyourmeatinflourandeggtocreateacrisp,delicious crust. This recipe uses coconut flour instead of white flour, which is high-glycemicandinflammatory.
Serves:4
PrepTime:20minutes
CookTime:40minutes
1tablespoonextra-virginoliveoil
1poundcarrots,peeledandcutinto1-inchpieces
2headsbabybokchoy,stemscutinto1-inchpieces,leavesreserved
1yellowonion,chopped
¼cupThaiGreenCurryPaste(here)
1(13.5-ounce)canfull-fatunsweetenedcoconutmilk
3largeomega-3eggwhites
1½cupscoconutflour
¼teaspoonseasalt
8soft-shellcrabs,cleaned
½cupgrapeseedoil
5ouncesbabyspinach
gratedzestandjuiceof2limes
Preheattheovento250°F.
Ina5-quartDutchoven,heattheoliveoilovermediumheatuntilshimmering.Addthecarrots,bokchoystems,andonion.Cookuntiltheonionistranslucent,7to10minutes.Add the curry paste and cook, stirring, until fragrant and blendedwith the vegetables,about1minute.
Addthecoconutmilkand3cupsofwater,bringtoaboil,andthenreducetheheattoasimmer.Cookuntilthecarrotsarecrisp-tender,8to10minutes.CovertheDutchovenandtransferittothebottomrackoftheoventokeepwarm.
Linetwobakingsheetswithafewlayersofpapertowels.
Whisk the eggwhites until soft peaks form; transfer to a shallowbowl.Fill anothershallow bowl with coconut flour and the sea salt. Dip one crab into the egg whites,allowing the excess to drip off. Then dip it into the coconut flour, gently patting it toadhere. Carefully place the crab on one of the lined baking sheets. Repeat with the
remainingcrabs.
Inalargecast-ironskillet,warmthegrapeseedoilovermediumheatuntilshimmering,5to7minutes.Theendofacrablegdippedintheoilwillbubblewhentheoilisready.
Dependingonthesizeofyourskillet,gentlyplace1or2crabs,shell-sidedown,intheoil.Cookuntiltheshellispinkandthebatterhasbrowned,2to3minutes.Usingathinmetal spatula, gently turn the crabs and continue to cook until brown on the bottom,another1to2minutes.Transfertothesecondlinedbakingsheetandplaceinthewarmoven.Repeatwiththeremainingcrabs.
Remove theDutchoven from theovenand stir in the spinachandbokchoy leaves.Addthelimezestandjuiceandstirtocombine.Dividethecurryamongfourplatesandtopeachwith2crabs.Serve.
Nutritional analysis per serving: Calories: 425, Fat: 28 g, Saturated Fat: 21 g,Cholesterol:74mg,Fiber:12g,Protein:15g,Carbohydrates:36g,Sodium:588mg
TANDOORISHRIMPWITHINDIAN-SPICEDCABBAGE
Mustardseedsofferapungentflavorthatcanbeusedtoenhancecurriesandstir-fries.Theseedscomefromthemustardplant,whichisfromthesamefamilyofplantsascruciferousvegetablessuchasbroccoliandcauliflower.Mustardseedsareacclaimedfortheirhealthbenefits, ranging from reducing high blood pressure and menopausal symptoms topreventingcancerandcalmingautoimmunedisease.Thereareavarietyofmustardseeds—white,yellow,brown,andblack.YellowandbrownarethemostcommonintheWest,whileblackseedsaretraditionallyusedinIndiancuisine.YoucanfindmustardseedsinthespiceaisleorAsiansectionofyoursupermarket,andyoucanalsoorderthemonline.
Serves:4
PrepTime:15minutes,plusmarinatingtime
CookTime:20minutes
2teaspoonssweetpaprika
1teaspoongroundginger
1teaspoongroundcumin
1teaspoongroundcoriander
1teaspoongroundturmeric
1teaspoonmildchilipowder
1¼teaspoonsseasalt
¼teaspooncayennepepper
½cupfull-fatunsweetenedcoconutmilk
2tablespoonsfreshlimejuice
1½poundslargeorjumboshrimp,peeledanddeveined
4to5tablespoonsgrapeseedorcoconutoil
½teaspoonyelloworbrownmustardseeds
½teaspoonfennelseeds
1redonion,thinlysliced
1tablespoonmincedfreshginger
1tablespoonmincedgarlic
½headcabbage(anykind),shredded
1scallion,thinlysliced
¼cupchoppedfreshcilantro,forgarnish
limewedges,forserving
CreatetheTandoorispicemixbycombiningthepaprika,groundginger,cumin,coriander,turmeric,chilipowder,1teaspoonsalt,andthecayennepepperinasmallbowl.
In amedium bowl, combine the coconutmilk, lime juice, and 2 tablespoons of theTandoori spicemix andmixwell. (The leftover spicemix can be stored in an airtightcontainer.)Addtheshrimpandtosstocoat.Marinateatroomtemperaturefor30minutesorintherefrigerator,covered,forupto8hours.
Whenyouare ready tocook,heat2 tablespoonsof theoil in a large sautépanovermediumheatuntilshimmering.Addthemustardandfennelseedsandcookjustuntilthemustardseedsstarttopop,about1minute.Addtheonion,mincedginger,andgarlictothepanandsautéuntilsoftandfragrant,about2minutes.
Addthecabbageandremaining¼teaspoonsalttothepan,turntheheattohigh,andsautéthecabbageuntilitbecomessoftandbeginstobrown,about10minutes.Youmayneedtoaddanothertablespoonofoilifthepanseemstoodry.(Asthecabbagecooks,youcanaddafewtablespoonsofwaterasneededtoreleaseanyingredientsthatsticktothebottom of the pan.) Transfer the cabbage mixture to a serving platter and stir in thescallion.
Washanddrythesautépanandreturnittothestoveoverhighheat.Addtheremaining2 tablespoons oil and heat until shimmering. Drain the shrimp from the marinade andreserveanyremainingmarinade.Usingtongs,addtheshrimptothehotoilafewatatime.Sautétheshrimpquickly,justuntiltheyturnpinkandbegintocurl,4to5minutes.Youmayhave towork inbatches toavoidovercrowding thepan.As theshrimparecooked,placethemontopofthecabbage.
Oncealloftheshrimparecooked,pouranyremainingmarinadeintothepanandcookfor30seconds,stirring.Pourthecookedmarinadeovertheshrimpandcabbage.Garnishwiththecilantroandservewithlimewedges.
Nutritional analysis per serving: Calories: 315, Fat: 16 g, Saturated Fat: 2 g,Cholesterol:274mg,Fiber:3g,Protein:36g,Carbohydrates:8g,Sodium:563mg
SHRIMPANDTHREE-MUSHROOMSAUTÉWITHCHIVES
Make thismeal for lunchordinneranytimeyouwant something fastyet satisfyinganddelicious.
Serves:4
PrepTime:20minutes
CookTime:15minutes
1½tablespoonscoconutoil
1½poundsmediumshrimp,peeledanddeveined
seasaltandfreshlygroundblackpepper
4mediumportobellomushroomcaps,cutinto1-inchslices
7ouncesoystermushrooms,sliced
1½ouncesshiitakemushroomcaps,sliced
5ouncesbabyspinach
1cupsnowpeas
1largebunchchives,cutinto2-inchpieces
1½teaspoonsmincedfreshginger
1½teaspoonscoconutaminoacids
In awokor large nonstick sauté pan, heat½ tablespoonof the oil over high heat untilshimmering.Add theshrimp,¼ teaspoonsalt, andapinchofblackpepperand, stirringconstantly,sautéuntilfullycooked,4to5minutes.Transfertheshrimptoalargebowl.
Addanother½tablespoonof theoil to thepanandreduce theheat tomedium-high.Addtheportobelloslicesandsauté,stirringfrequently,untiljustsoftened,4to5minutes.Addtheoysterandshiitakemushroomsandcookuntilsoftened,2to3minutes.Transferthemushroomstothebowlwiththeshrimp.
Raise theheat tohighandadd the remaining½ tablespoonoil.Add thespinachandsnowpeas,sautéinguntilthespinachiswilted,1to2minutes.Stirinthechives,ginger,and amino acids and cook until the chives are wilted, about 1 minute. Transfer thevegetablemixturetothebowlwiththeshrimpandmushrooms,stirtocombine,andserve.
Nutritional analysis per serving: Calories: 250, Fat: 7 g, Saturated Fat: 4.5 g,Cholesterol:275mg,Fiber:4g,Protein:39g,Carbohydrates:11g,Sodium:430mg
FRIED“RICE”WITHSHRIMP
Thisrecipeisafunalternativetoclassicfriedrice.Byreplacingthetraditionalricewithcauliflower,yougainlotsofhealthybenefits—tryit!
Serves:4
PrepTime:30minutes
CookTime:15minutes
1mediumheadcauliflower
2teaspoonsgrapeseedoil
2redbellpeppers,seededandsliced
8ouncessnowpeas
1(5-ounce)canwaterchestnuts,drained
½cuprawcashews
3largeomega-3eggs
2cupsmungbeansprouts
1poundlargeshrimp,peeledanddeveined
1tablespoontoastedsesameoil
3scallions,chopped,greenandwhitepartsseparated
2teaspoonsmincedgarlic
2teaspoonsmincedfreshginger
1teaspoongluten-free,low-sodiumtamari
¼teaspoonfreshlygroundblackpepper
Cutthecauliflowerinhalf.Placeaboxgrateroveralargebowlandgrateeachcauliflowerhalfoverthebigholesofthegrater—holdthestemofthecauliflowerasyougrate.Aimfor4cupsofcauliflower“rice.”
Inawokoralargesautépan,heat1teaspoonofthegrapeseedoiloverhighheatuntilshimmering. Cook the red bell peppers for 1 minute; then, add the snow peas, waterchestnuts,andcashewsandcookuntilthevegetablesaremostlytender,about4minutes.
Meanwhile, in a small bowl, whisk the eggswith 1 tablespoon of water.When thevegetables are tender, push them to the side of the pan. Add the eggs, stirring untilscrambled,about1minute.Stir in thebeansprouts.Transfer thevegetablemixture toalargeservingbowl.
Addtheremaining1teaspoongrapeseedoiltothepan.Addtheshrimpandsautéuntiltheyarepinkandfullycooked,4to5minutes.Transfertheshrimptothebowlwiththe
vegetables.
Addthesesameoiltothepanandcookthescallionwhites,garlic,andgingerforjust30seconds.Stir inthegratedcauliflower,alongwiththetamariandblackpepper.Cookuntilthecaulifloweristender,about3minutes.Transferthecauliflowertothebowlwiththevegetablesandshrimp.Garnishwiththescalliongreensandserve.
Nutritional analysis per serving: Calories: 440, Fat: 19 g, Saturated Fat: 3.5 g,Cholesterol:280mg,Fiber:12g,Protein:34g,Carbohydrates:39g,Sodium:525mg
HOTANDSPICYSHRIMPWITHCORIANDER
ChilepeppersaregradedontheScovillescaletomeasuretheirheat.Atthebottomofthescalearemildpepperssuchasbellpeppersandpimientos.Moderate-heatpeppersincludeancho and poblano peppers. And for those of you who enjoy more heat, jalapeños,cayennes, and Scotch bonnets offer a nice hit of spice. For a less spicy version of thisrecipe, tryusingonlyone jalapeño.Andremember thatmostofachilepepper’sheat iscontainedintheseeds!
Serves:4
PrepTime:15minutes
CookTime:10minutes
3tablespoonsgrapeseedoil
1poundmediumshrimp,peeledanddeveined
½teaspoongroundcoriander
¼teaspooncayennepepper
seasalt
2longredsweetchiles(suchasAnaheim),seededandthinlysliced
3jalapeños,seededandthinlysliced
3leeks,halvedlengthwiseandcutcrosswiseinto1-inch-thickslices,whiteandpalegreenpartsonly
4garliccloves,thinlysliced
1bunchcilantro,stemsincluded,finelychopped,plusadditionalleavesforgarnish
Heat1 tablespoonof theoil in a large skillet overmedium-highheatuntil shimmering.Sprinkletheshrimpwiththecoriander,cayenne,and¼teaspoonsalt.Addtothehotoiland cook, stirring, until lightly browned and just opaque, 2 to 3minutes. Transfer to aplate.
Heatanothertablespoonofoilinthesameskillet.Addthesweetchiles,jalapeños,and¼teaspoonsalt.Cook,stirringoccasionally,untilcrisp-tender,1to2minutes.Transfertotheplatewiththeshrimp.
Heat theremaining tablespoonofoil in thesameskillet.Addthe leeks,garlic,andapinch of salt.Cook, stirring occasionally, until the leeks are lightly browned and crisp-tender,about3minutes.Addtheshrimp,chiles,andchoppedcilantroandmixwell.
Servegarnishedwithcilantroleaves.
Nutritionalanalysisperserving:Calories293,Fat12g,SaturatedFat1g,Cholesterol183mg,Fiber4g,Protein26g,Carbohydrates23g,Sodium477mg
BROILEDSALMONWITHALMOND-DILLSAUCE
When purchasing salmon, try to choose only wild-caught; it is less environmentallydamagingthanfarmedsalmonandmuchhigherinhealthyomega-3fats.Ifyouleavetheskinon,you’llgetevenmoreofthosehealthyfats,astheyarerichestintheskinandjustbeneathit.
Serves:4
PrepTime:10minutes,pluschillingtime
CookTime:50minutes
1½cupsunsweetenedalmondmilk
gratedzestandjuiceof1lemon
3garliccloves,minced
½teaspoonDijonmustard
pinchofgroundcumin
freshlygroundblackpepper
3tablespoonsfinelychoppedfreshdill,plusmoreforgarnish
2tablespoonsMayonnaise(here)orVegenaise
2tablespoonsextra-virginoliveoil
¼teaspoongroundsage
4(8-ounce)boneless,skin-onwildsalmonsteaks
¼teaspoonseasalt
Combine the almondmilk, lemon zest, 1 tablespoon of theminced garlic, themustard,cumin,andapinchofblackpepper ina2-quartsaucepan.Bring toaboilovermediumheatandcook,stirringoccasionally,untiltheliquidhasreducedtoabout¹/³cup,35to40minutes.Transfertheliquidtoaheatproofbowlandchillinthefreezeruntilcool,about20minutes(stirringafter10minutes).Oncefullychilled,whiskinthelemonjuice,dill,andmayonnaise.Coverandrefrigerateuntilservingtime.
Preheatthebroiler.Linearimmedbakingsheetwithfoil.
Inasmallbowl,stirtogether1tablespoonoftheoil,theremaininggarlic,andthesage.Setaside.
Brushthesalmonsteaksonbothsideswiththeremaining1tablespoonoilandsprinklewiththesalt.Placethesteaks,skin-sideup,onthelinedbakingsheet.Cookabout5inchesbelow the broiler until the outside is opaque and the skin is beginning to crisp, 4 to 6minutes.Turnthesteaksandcontinuetocookforanother4minutes,thenbrushwiththegarlic mixture. Continue to cook until the salmon is still pink in the center but warm
throughout,about1minute.Placethesalmonsteaksonservingplates,spoonthechilledalmond-dillsauceoverthem,garnishwithadditionaldill,andserve.
Nutritional analysis per serving: Calories: 454, Fat: 28 g, Saturated Fat: 4 g,Cholesterol:127mg,Fiber:1g,Protein:46g,Carbohydrates:2g,Sodium:358mg
ROASTEDSALMONWITHGREENBEANS
Weallneedasimple“goto”salmonrecipethatneverletsusdown,andthisisit!
Serves:4
PrepTime:10minutes
CookTime:10minutes
2tablespoonsplus¼teaspoonseasalt
1½poundsgreenbeans,trimmed
1teaspoonextra-virginoliveoil
gratedzestof1lemon
4(6-ounce)boneless,skinlesswildsalmonfillets
3tablespoonsDijonmustard
½cupfinelychoppedfreshdill
1tablespoongrapeseedoil
Preheatthebroiler.Linearimmedbakingsheetwithfoil.
Bringa5-quartpotofwater toaboiloverhighheat.Add2 tablespoonsof the salt.Cookthegreenbeansuntilcrisp-tender,3to4minutes.Drainthebeansinacolanderandrinsewithcoldwater.Gentlypat thebeansdrywithpapertowelsandtransfertoalargebowl.Tosswiththeoliveoil,lemonzest,andremaining¼teaspoonsalt.Setaside.
Patthesalmonfilletsdrywithpapertowelsandplaceonthelinedbakingsheet.Spreadanequalamountofmustardoverthetopofeachfillet.Dividethedillamongthefillets,pattingitgentlyintothemustard.Drizzlethetopsofthefilletswiththegrapeseedoiltopreventtheherbsfrombrowningtoomuch.
Placethesalmonunderthebroilerandcookuntilthedillisabitfrizzledandthecenterofthefishistenderandpink,6to8minutes.Servewiththegreenbeansontheside.
Nutritional analysis per serving: Calories: 335, Fat: 16 g, Saturated Fat: 2 g,Cholesterol:94mg,Fiber:5g,Protein:37g,Carbohydrates:12g,Sodium:348mg
SALMONBURGERSWITHPICKLEDRADISHESANDAVOCADO
I lovethezestyzingthepickledradishesprovideinthisrecipe.Enjoytheirflavorwhileyourbodyisfloodedwithcancer-fightingisothiocyanatesandantioxidantslikevitaminC.
Serves:4
PrepTime:30minutes
CookTime:6minutes
4or5largeredradishes,verythinlysliced
2teaspoonsfreshlemonorlimejuice
seasaltandfreshlygroundblackpepper
1poundboneless,skinlesswildsalmonfillets,cutinto2-inchpieces
¼redonion,finelydiced
¼cupchoppedfreshmixedherbs(suchasparsley,mint,cilantro,and/ordill)
½teaspoonmincedfreshginger
½teaspoongroundturmeric
½teaspoongroundcumin
½teaspoongroundcoriander
¼cupsesameseeds,preferablymixedblackandwhite
1tablespoonextra-virginoliveoil
4largelettuceleaves(suchasromaine,greenleaf,orredleaf)
1avocado,pitted,peeled,andsliced,forgarnish
Inasmallbowl,tosstheradisheswith1teaspoonofthecitrusjuiceand½teaspoonsalt.Setaside.
Placethesalmonpiecesinafoodprocessorandpulseabout8timestocoarselychop.Don’tletthemachinerunandpureethefish;youwantchickpea-sizepieces.
Transferthechoppedfishtoabowlandfoldintheonionandherbs.Addtheremaining1 teaspoon citrus juice and ½ teaspoon salt, along with the ginger, turmeric, cumin,coriander,andapinchofblackpepperandmixwell.
Spreadthesesameseedsonasmallplate.Wetyourhands,andformthesalmoninto4equal-sizepatties.Pressthesesameseedsontobothsidesofeachpattyandsetthemonaplate.
Heat the olive oil in a large cast-iron skillet or sauté pan over high heat untilshimmering.Gentlyplace thesalmonburgers in thepanandcookuntilbrownedon theoutsideandcookedthrough,about3minutesperside.
Placeonelettuceleafoneachplateandplaceaburgerontop.Garnishtheburgerswiththepickledradishesandslicedavocadoandserve.
Nutritional analysis per serving: Calories: 320, Fat: 21 g, Saturated Fat: 2.5 g,Cholesterol:60mg,Fiber:5g,Protein:25g,Carbohydrates:7g,Sodium:550mg
ROASTEDSALMONANDASPARAGUSWITHHERB-AVOCADOMASH
Onbusyevenings,Ilovearecipethatsimplifiesthecookingprocess,andthisrecipedoesjust that—the asparagus and salmon roast at the same time!Dinner is on the table in ajiffy.
Serves:4
PrepTime:10minutes
CookTime:10minutes
1tablespoongrapeseedoil
4(6-ounce)boneless,skin-onwildsalmonfillets
24asparagusspears,trimmed
1tablespoonextra-virginoliveoil
seasaltandfreshlygroundblackpepper
1avocado,pitted,peeled,andmashed
1tablespoonmincedfreshchives
1tablespoonchoppedfreshmint
1tablespoonchoppedfreshbasil
1tablespoonchoppedfreshcilantroorparsley
1scallion,finelychopped
½teaspoonfreshlemonorlimejuice
Preheattheovento400°F.
Brushtworimmedsheetpanswith thegrapeseedoil.Place thesalmonfilletsononesheet and the asparagus on the other sheet. Drizzle the olive oil over the salmon andasparagus,making sure to coat bothwell. Sprinkle bothwith½ teaspoon each salt andblackpepper.
Placebothsheetpansintheovenandroastuntilthesalmonisjustcookedthroughandtheasparagusjustbeginstowrinkle,8to10minutes.Dependingonthethicknessoftheasparagus,youmayneedtoleaveit inforafewmoreminutes.Removebothpansfromtheovenandsetaside.
Inasmallbowlcombinetheavocadowiththeherbs,scallion,citrusjuice,andapinchofblackpepper.Mixwell.
Placeasalmonfilletoneachplate,alongwithaspoonfulofthemashedavocadoand6asparagusspears.Serve.
Nutritional analysis per serving: Calories: 404, Fat: 25 g, Saturated Fat: 4 g,
Cholesterol:94mg,Fiber:6g,Protein:37g,Carbohydrates:9g,Sodium:429mg
SLOW-COOKEDSALMONWITHASIANGREENS
Groundturmericgivestherubforthissalmonabeautifulcolor.Foodismedicine,andthisrecipe certainly celebrates that with the anti-inflammatory compound curcumin in theturmeric,not tomention theanti-inflammatory fats in thesalmon.Thismealhasall therightingredientstotransformyourhealth.
Serves:4
PrepTime:10minutes
CookTime:20minutes
1tablespoonextra-virginoliveoil
1teaspoongroundturmeric
1teaspoongroundcoriander
seasaltandfreshlygroundblackpepper
4(5-ounce)boneless,skin-onwildsalmonfillets
3tablespoonsgrapeseedoil
2shallots,verythinlysliced
1¼poundsbokchoy,thinlysliced
5ouncesbabyspinach
1teaspoontoastedsesameseeds,forgarnish(optional)
Preheattheovento275°F.Linearimmedbakingsheetwithfoil.
In a small bowl, combine the olive oil, turmeric, coriander,½ teaspoon salt, and¼teaspoonblackpepper.Rub themixtureon thefleshof thesalmonfillets (not theskin).Placethefillets,skin-sideup,onthelinedbakingsheet.Bakeuntil justcookedthrough,about20minutes.
Meanwhile, in a large skillet, heat the grapeseed oil over medium heat untilshimmering.Addtheshallotsandcook,stirringfrequently,untilcrispandbrown,about5minutes.Transferwithaslottedspoontopapertowelstodrain.Sprinklewithapinchofsalt.
Raisetheheattomedium-highandaddthebokchoy,¼teaspoonsalt,andapinchofblack pepper. Cook, stirring frequently, until bright green and crisp-tender, about 4minutes.Addthespinachandseasonwith¼teaspooneachsaltandblackpepper.Cook,stirring,untiljustwilted,about1minute.Dividethegreensamongfourservingplates.
Peeloffanddiscardthesalmonskins.Placethefilletsontopofthegreensandgarnishwiththecrispshallotsandsesameseeds,ifdesired.
Nutritional analysis per serving: Calories: 370, Fat: 23 g, Saturated Fat: 3 g,
Cholesterol:80mg,Fiber:4g,Protein:32g,Carbohydrates:11g,Sodium:430mg
CHIPOTLESALMONWITHARUGULASALAD
Thebalsamicvinegarinthisrecipelendsasubtlesweetnessanddepthtothesmoky-spicychipotle.Thecombinationofflavorswillquicklycaptivateyourtastebudsandmakethisafamilyfavorite.
Serves:4
PrepTime:20minutes
CookTime:40minutes
1largeheadcauliflower,coredandcutinto2-inchflorets
2tablespoonsextra-virginoliveoil
seasaltandfreshlygroundblackpepper
1(7-ounce)canchipotlepeppersinadobosauce,peppersseededandminced,2teaspoonssaucereserved
1tablespoonbalsamicvinegar
4(4-to6-ounce)boneless,skin-onwildsalmonfillets
2cupsbabyarugula
¼cupchoppedsun-driedtomatoes
¼cupchoppedKalamataolives
2tablespoonspinenuts
1tablespooncidervinegar
1½teaspoonsDijonmustard
Preheattheovento450°F.
Placethecauliflowerfloretsonalargerimmedbakingsheet.Drizzlewith1tablespoonoftheoliveoilandseasonwith¼teaspoonsaltandapinchofblackpepper.Tosstocoatthecauliflowerwiththeoilandseasonings.Roast thecauliflower,stirringoncemidway,until it is tender and golden, 25 to 30minutes. Remove from the oven and reduce thetemperatureto400°F.
Inasmallbowl,stirtogetherthechipotlepeppers,adobosauce,andbalsamicvinegar.Placethesalmonfillets,skin-sidedown,inabakingdish.Useaspoonorabrushtocoatthetopofthesalmonwiththechipotlemixture.Bakeuntilthesalmoniscookedthrough,12to16minutes,dependingonthethickness.
Meanwhile, in a large bowl, combine the roasted cauliflower, arugula, sun-driedtomatoes, olives, and pine nuts. In a small bowl, whisk together the remaining 1tablespoonoliveoil, thecidervinegar,mustard,andapinchofsalt.Drizzlethedressingoverthesalad,gentlytossingtocombine.Servewiththesalmon.
Nutritional analysis per serving: Calories: 416, Fat: 25 g, Saturated Fat: 3 g,Cholesterol:65mg,Fiber:8g,Protein:30g,Carbohydrates:22g,Sodium:519mg
GRILLEDSALMONWITHCUCUMBERSALAD
Caraway seeds have a similar taste to licorice and fennel. If you like the flavor of ryebread, then you will enjoy the cucumber salad. I serve this meal for weekend brunchbecausethedillandcarawayremindmeofrefreshing,upliftingSundaymornings.
Serves:4
PrepTime:15minutes
CookTime:10minutes
¼cupapplecidervinegar
1tablespooncarawayseeds
1tablespoonyellowmustardseeds
seasaltandfreshlygroundblackpepper
2largeseedlesscucumbers,thinlysliced
4(6-ounce)boneless,skin-onwildsalmonfillets
5½ouncesbabyarugula
1Belgianendive,thinlysliced
½cupchoppedfreshdill,plusmoreforgarnish
1tablespoonalmondorextra-virginoliveoil
gratedzestandjuiceof1lemon
Combinethevinegar,carawayseeds,mustardseeds,½teaspoonsalt,andapinchofblackpepper in a large bowl. Add the cucumbers and stir to coat. Let stand, stirringoccasionally,whileyoupreparethesalmon.
Heatawell-seasonedstovetopgrillpanorlargeskilletovermediumheat.Sprinkletheflesh side of the salmon fillets with ¼ teaspoon each salt and black pepper. Place thefillets, skin-sideup, in thepanandcookuntil the flesh releaseseasily from thebottom,about5minutes.Turnandcookuntilthesalmonisjustopaquethroughout,about4moreminutes.
While the salmon cooks, toss the arugula, endive, dill, and almond oil with thecucumbermixture.Dividethesaladamongfourplates.Topeachwithasalmonfilletandgarnishwiththelemonzest,lemonjuice,andadditionaldill.Serve.
Nutritional analysis per serving: Calories: 339, Fat: 16 g, Saturated Fat: 2 g,Cholesterol:94mg,Fiber:3g,Protein:37g,Carbohydrates:13g,Sodium:525mg
ASIAN-SPICEDSALMONCAKES
Thesesalmoncakesaremoistandfullofflavor.Doublethebatchandcallsomefriendsovertoenjoytogether!
Serves:4
PrepTime:30minutes
CookTime:5minutes
2largeseedlesscucumbers,halvedlengthwiseandthinlysliced
2mediumshallots,1thinlysliced,1minced
3tablespoonsapplecidervinegar
1tablespoonplus1teaspoongluten-free,low-sodiumtamari
½teaspoontoastedsesameoil
seasalt
1headnapacabbage,cutinto1-inchpieces
1¼poundsboneless,skinlesswildsalmonfillets,cutinto1-inchpieces
3ouncessnowpeas,trimmedandthinlysliced
3tablespoonsMayonnaise(here)orVegenaise
1tablespoonfive-spicepowder
1tablespoongrapeseedoil
Inamediumbowl,tossthecucumberandslicedshallotwith2tablespoonsofthevinegar,1teaspoonofthetamari,thesesameoil,andapinchofsalt.Letstandwhileyoupreparethesalmoncakes.
Pulse the napa cabbage in a food processor until very finely chopped.Transfer to acolanderandtosswith¼teaspoonsalt;letstand.
Combinethemincedshallotandremaining1tablespoonvinegarinalargebowl.Pulsethree-quartersofthesalmoninthefoodprocessoruntilfinelyground.Transfertothebowlwith theshallot.Pulse theremainingsalmonuntil justcoarselychopped.Transfer to thebowl, alongwith the snowpeas,mayonnaise, remaining1 tablespoon tamari, five-spicepowder,and¼teaspoonsalt.Squeezeasmuchliquidaspossibleoutofthecabbagewithyourhands.Addthecabbagetothesalmonmixture.Mixwellwithyourhandsandshapeinto4equal-sizepatties.
Heat the grapeseed oil in a large nonstick skillet over medium-high heat untilshimmering. Add the patties and cook until browned and just cooked through, 2 to 3minutesperside.Servewiththecucumbersaladontheside.
Nutritional analysis per serving: Calories: 311, Fat: 15 g, Saturated Fat: 2 g,Cholesterol:80mg,Fiber:2g,Protein:31g,Carbohydrates:12g,Sodium:577mg
WHOLESNAPPERSTUFFEDWITHSCALLIONANDGINGER
Cooking awhole fish is not as intimidating as it sounds, and the result is a sweet anddelicate fish that easily flakeswith the touch of your fork. Look for fishwith brightlycoloredfins,cleareyes,andasweetsmell.Avoidpurchasinganythingthatsmells,well,fishy!Askthefishmongertoscale,gut,andbutterflythefishforyou.
Serves:4
PrepTime:15minutes
CookTime:40minutes
1headnapacabbage,cutinto3-inchpieces
5largescallions,cutinto2-inchpieces
1(4-inch)pieceginger,peeledandthinlysliced
2tablespoonstoastedsesameoil
1teaspoonseasalt
1teaspoonfreshlygroundblackpepper
1(2½-pound)wholewildredsnapper,scaled,gutted,andbutterflied
3tablespoonsgluten-free,low-sodiumtamari
Preheattheovento425°F.Tearoffa4-footlengthoffoilanda3-footlengthofparchmentpaper.Placethefoilonalargerimmedbakingsheet,thenlaytheparchmentpaperontop.
In a large bowl, combine the cabbage, two-thirds of the scallions and ginger, 1tablespoonof the sesameoil, and½ teaspooneachof the salt andblackpepper.Mix tocoatevenly.Spreadthecabbageinanevenlayerontheparchmentpapertoformabedforthefish.
Place the fish on top of the cabbage and sprinkle the outside and cavity with theremaining½teaspooneachsaltandblackpepper.Stufftheremainingscallionsandgingerslicesinthecavityofthefish.
Combinethetamariwith¼cupofwaterandpouroverthefish.Bringupthesidesoftheparchmentandfolditoverthefishtoencaseit,thenbringtogetherthefoiledgesandcrimptightlytoseal.
Bakefor40minutes.Carefullyopenthepacketanddrizzletheremaining1tablespoonsesameoiloverthefish.Servethefish(discardingbonesandfins)withthecabbage.
Nutritional analysis per serving: Calories: 230, Fat: 9 g, Saturated Fat: 1.5 g,Cholesterol:40mg,Fiber:3g,Protein:28g,Carbohydrates:11g,Sodium:540mg
STEAMEDREDSNAPPERANDVEGETABLESENPAPILLOTE
En papillote literally means “in paper.” This culinary trick produces a light dish yetdoesn’t skimp on flavor or texture. Cooking in paper allows you to preserve the crispnatureoflightlycookedvegetableswhilemaintainingthefirmfleshofthesnapper.
Serves:4
PrepTime:35minutes
CookTime:18minutes
2(5.4-ounce)canschilledunsweetenedcoconutcream,liquidpouredoff,solidcreamreserved
1celeryroot,peeledandfinelychopped
1cupcauliflowerflorets,brokenintosmallpieces
2shallots,thinlysliced
gratedzestandjuiceof2limes
½teaspooncurrypowder
½teaspoonseasalt
4(4-ounce)skinlessredsnapperfillets
2jalapeños,seededandthinlysliced
Preheat theoven to400°F.Place twolargerimmedbakingsheets in theoven topreheatthem.
Set aside 2 tablespoons of the coconut cream. In a medium bowl, combine theremaining coconut cream, celery root, cauliflower, shallots, lime zest and juice, currypowder,andsalt.Setaside.
Foldfour16x24–inchrectanglesofparchmentpaper inhalf (forming16x12–inchrectangles),cuteachintoahalf-heartshape,andopen(checkoutanonlinevideotutorialifnecessary).Dividetheceleryrootmixtureamongtheparchmenthearts,formingabedononesideofeachheart.Placearedsnapperfilletontopofeachbedofceleryroot.Brusheachfilletwiththereservedcoconutcream.Topthefilletswiththejalapeñoslices.
Tosealthepackets,foldtheparchmentflapoverthesnapper;makesmalloverlappingfoldsalongtheedgestoseal.
Usingalargespatula,placethepacketsonthepreheatedbakingsheets.Bake,rotatingthebakingsheetsmidway,untilthepacketshavepuffed,15to18minutes;thefishwillbecookedthroughbythen.Transfereachpackettoaservingplate.Serveimmediately,takingcaretoopenthepacketsslowlytoavoidbeingburnedbythesteam.
Nutritional analysis per serving: Calories: 360, Fat: 17 g, Saturated Fat: 14 g,Cholesterol:40mg,Fiber:6g,Protein:29g,Carbohydrates:28g,Sodium:480mg
BOKCHOYSTIR-FRYWITHBLACKCOD
This dish celebrates the buttery flavor that oily fish offer. Look for bluefish,mackerel,Arctic char, or steelhead trout if you can’t find black cod.Be sure to pick out any pinbonesfromthecodthatthefishmongermayhavemissed.ServewithasideofCauliflower“Rice”(here).
Serves:4
PrepTime:20minutes
CookTime:16minutes
4tablespoonsgrapeseedoil
4(4-ounce)boneless,skin-onblackcod(orotheroilyfish)fillets
seasalt
3garliccloves,minced
1(1-inch)pieceginger,peeledandminced
8ouncesshiitakemushrooms,stemsremoved,capscutinto¼-inch-thickslices
4scallions,cutonthebiasinto1-inchpieces
1tablespoongluten-free,low-sodiumtamari
1redbellpepper,seededandthinlysliced
1poundbabybokchoy,trimmed,halvedlengthwiseiflarge
Heat a well-seasoned stovetop grill pan or large skillet overmedium-high heat. Rub 1tablespoon of the oil all over the fish and sprinkle the flesh sidewith¼ teaspoon salt.Placethefillets,skin-sideup,inthehotpan.Cookuntilthefleshreleaseseasilyfromthepan, about 5 minutes. Carefully turn each piece over and cook just until opaquethroughout,about3minutes.Transfertoaplate.
Whilethefishcooks,heat1tablespoonoftheoilinalargeskilletovermedium-highheatuntilshimmering.Addhalfofthegarlicandgingerandcook,stirring,for5seconds.Addthemushrooms,scallions,1½tablespoonsofwater,andapinchofsalt.Cook,stirringoccasionally,untilthemushroomsarelightlybrownedandtender,about5minutes.Stirinthetamari,thentransferthemixturetoabowl.
Heattheremaining2tablespoonsoilinthesameskillet.Addtheremaininggarlicandgingerandcook,stirring,for5seconds.Addthebellpepper,bokchoy,1½tablespoonsofwater,and¼teaspoonsalt.Cook,stirring,justuntilthevegetablesarecrisp-tender,about3minutes. Return themushroommixture to the skillet and fold gently tomix. Divideamongfourservingplatesandtopwiththegrilledfish.Serve.
Nutritional analysis per serving: Calories: 367, Fat: 28 g, Saturated Fat: 5 g,Cholesterol:56mg,Fiber:4g,Protein:19g,Carbohydrates:10g,Sodium:489mg
MISO-MARINATEDCODWITHFRESHBASILANDBOKCHOY
Thisisagreatlast-minutedish,andevenbetterifyouhavethetimetoallowthefishtomarinate.Startthebokchoywhenyou’rereadytocookthefish.
Serves:4
PrepTime:20minutes
CookTime:10minutes
2tablespoonsplus¼teaspoonseasalt
1largeheadbokchoy(about1½pounds),stemsandleavesseparatedandcutinto½-inch-thickpieces
1teaspoontoastedsesameoil
¼cupgluten-free,low-sodiumwhitemiso
3tablespoonsapplecidervinegar
4garliccloves,minced
¼teaspooncayennepepper
4(6-ounce)skinlesswild-caughtcodfillets
¼cupchoppedfreshbasil,forgarnish
2teaspoonstoastedsesameseeds,forgarnish
¼teaspooncrushedredpepperflakes,forgarnish
Preheatthebroiler.Linearimmedbakingsheetwithfoil.
Bringa5-quartpotofwater toaboiloverhighheat.Add2 tablespoonsof the salt.Cookthebokchoystemsuntiltheystarttobecometranslucent,2to3minutes.Then,addtheleavesandcontinuetocookuntiltheleavesaretender,another1to2minutes.Drainthebokchoy in a colander, gentlypatdrywithpaper towels, and transfer to amediumbowl.Tosswiththesesameoilandtheremaining¼teaspoonsalt.Setaside.
Inasmallbowl,whisktogetherthemiso,vinegar,garlic,andcayenne.Patthefishdrywithpapertowelsandplaceonthelinedbakingsheet.Spreadthemisomixtureoverthetopofeachfishfillet.
Placethefishunderthebroileruntilthetopisabitdryandthefishiscookedthrough,6 to 8minutes.Garnish the fishwith basil, sesame seeds, and red pepper flakes. Servewithbokchoyontheside.
Nutritionalanalysisperserving:Calories221,Fat4g,SaturatedFat1g,Cholesterol73mg,Fiber2g,Protein34g,Carbohydrates13g,Sodium619mg
CODCAKESWITHMISOEGGPLANT
Thisisonedishyouwon’twanttoskip—especiallyifyoulovetherefreshing,zestyflavoroflimethatisbeautifullyinfusedineachbiteofcod.Themisoeggplantissuretoimpress,withitsunforgettableumami,orsavory,flavor.
Serves:4
PrepTime:20minutes,pluschillingtime
CookTime:40minutes
4½tablespoonsextra-virginoliveoil
1poundskinlesswild-caughtcodfillets
¼teaspoonseasalt
3tablespoonsgluten-free,low-sodiumwhitemiso
1tablespoonricewinevinegar
1garlicclove,minced
2smalleggplants,cutcrosswiseinto½-inchslices
½teaspoonsesameseeds(optional)
2largeomega-3eggs
2scallions,thinlysliced,plusmoreforgarnish
½teaspoongratedfreshlimezest
2tablespoonsfreshlimejuice
1cupcoconutflour
½cupMayonnaise(here)orVegenaise
2teaspoonswasabipaste
Preheattheovento400°F.
Brusharimmedbakingsheetwith½tablespoonoftheoil.Placethecodfilletsonthesheet;seasonwithapinchofsalt.Roastuntilcookedthrough,6to8minutes.Transferthefillets to a plate and refrigerate to cool completely, 10 to 15 minutes; if any moistureaccumulatesaftercooling,patdrywithpapertowels.Withafork,flakethefishintosmallpieces.
Preheatthebroiler.Linealargerimmedbakingsheetwithfoil.
Inasmallbowl,combinethemiso,vinegar,andgarlic.Setaside.
Brushbothsidesoftheeggplantsliceswith2tablespoonsoftheoilandarrangethemonthelinedbakingsheet.Placethem2to3inchesunderthebroilerandbroiluntilgoldenbrown and beginning to soften, 10 to 12 minutes, flipping the slices halfway through
cooking.
Spreadthemisomixtureevenlyovereachsliceofeggplant.Returntothebroilerandcookuntil themiso isbubblingand theeggplant is tender,8 to10minutes. If themisobegins toget toodark,cover theeggplantwith foilandcontinue tocook.Sprinklewithsesameseeds,ifdesired.Setaside.
Ina largebowl,combine theeggs,scallions, limezestand juice,andremainingsalt.Fold in the fishand¼cupof thecoconut flour.Place the remainingcoconut flouronaplate.Form8equal-size cakes,usingabout¼cupof fishmixture for each.Dredge thecakesintheflour,gentlypressingtoadhere.
Inasmallbowl,whisktogetherthemayonnaiseandwasabipasteandsetaside.
Warm the remaining 2 tablespoons oil in a 10-inch skillet over medium heat untilshimmering.Place4cakesintheskilletandcookuntilgoldenbrown,2to4minutesperside.Repeatwith theremainingcakes.Servewith theeggplantandwasabimayoontheside.
Nutritional analysis per serving: Calories: 522, Fat: 29 g, Saturated Fat: 8 g,Cholesterol:168mg,Fiber:14g,Protein:30g,Carbohydrates:37g,Sodium:624mg
ChickenandTurkey
BRAISEDCHICKENWITHONIONSANDPEPPERS
Thesaucefromthechicken,vegetables,andherbswillmakeyoureturntothisrecipetimeandtimeagain.
Serves:4
PrepTime:25minutes
CookTime:1hourand15minutes
1tablespooncoconutoil
1¼poundsboneless,skinlesschickenthighs
½teaspoonseasalt
½teaspoonfreshlygroundblackpepper
4mediumyellowonions,halvedandthinlysliced
2greenbellpeppers,seededandthinlysliced
4redbellpeppers,seededandthinlysliced
3garliccloves,thinlysliced
¹/³cupapplecidervinegar
¹/³cuplow-sodiumchickenstock
½teaspoondriedthyme
4to6cupsarugulaorspinach
InalargeDutchoven,warmtheoilovermedium-highheatuntilshimmering.Seasonthechickenthighswith¼teaspooneachsaltandblackpepper.Brownthechickenthighs,4to5minutesoneachside.Transferthechickentoaplate.
Add theonions to theskilletandcook,stirringoccasionally,until softened,about10minutes.Stir in thebell peppers and cook for another 10minutes, stirringoccasionally.Addthegarlicandcontinuecookingfor1minute,stirringconstantly.
Addthevinegar,chickenstock,thyme,andremaining¼teaspooneachsaltandblackpepper.Stirwell,scrapingupthebrownbitsfromthebottomofthepan.
Usingawoodenspoon,makefour littlevegetable“nests”and layachicken thigh ineach.Bringtheliquidtoaboil, thenreducetoasimmeroverlowheat.Coverandcookuntil thechickenistenderandcookedthrough,about35minutes.Checkoccasionallytomakesuretheliquidisatasimmer.
Use a slotted spoon to transfer the chicken and vegetables to a platter. Bring theremainingliquidtoaboiloverhighheat.Cookuntilmostoftheliquidhasevaporatedandonlyafewtablespoonsofthickenedsauceareleft,5to10minutes.
Divide the greens among four plates. Top with the vegetables and chicken, drizzlesauceoverboth,andserve.
Nutritional analysis per serving: Calories: 320, Fat: 10 g, Saturated Fat: 4.5 g,Cholesterol:135mg,Fiber:7g,Protein:30g,Carbohydrates:27g,Sodium:450mg
MOROCCANCHICKENANDVEGETABLESTEW
Thisisavegetable-loadedversionoftheclassicMoroccanstewcalleda tagine.Taginesareusuallymadewithlamborchicken,withlotsofwarmspices,ginger,anddriedfruit.
Serves:4
PrepTime:30minutes
CookTime:1hour
¼cupextra-virginoliveoil
2yellowonions,diced
6garliccloves,minced
1tablespoonmincedfreshginger
1teaspoonseasalt
2teaspoonsgroundturmeric
2teaspoonsgroundcumin
2teaspoonsgroundcoriander
2teaspoonsgroundginger
½teaspoongroundcinnamon
pinchofcayennepepper
4boneless,skinlesschickenthighs,cutinto2-inchpieces
½headcauliflower,coredandcutinto2-inchflorets
8to10buttonmushrooms,trimmedandquartered
1eggplant,peeledandcutinto1-inchdice
1largeredbellpepper,seededandcutinto1-inchpieces
1zucchini,slicedinto½-inch-thickrounds
2cupslow-sodiumchickenorvegetablestock
10grapetomatoes,halved
¼cupslicedgreenolives
¼cupslicedalmonds
choppedfreshcilantro,forgarnish
In a Dutch oven or heavy stockpot, heat the olive oil overmedium-low heat. Add theonions,garlic,andfreshgingerandsautégentlyuntiltheonionsbegintocaramelize,10to15minutes.
Turntheheattolow,andadd¾teaspoonofthesaltandallofthedriedspices.Sauté
thespicesandonionsuntilfragrant,about2minutes.
Sprinklethechickenwiththeremaining¼teaspoonsalt.Turntheheattomedium,addthechickentothepan,andsautéfor3minutes,stirringtocoatwellwiththespices.
Add the cauliflower and mushrooms and sauté until they begin to wilt and soften,about5minutes.
Add the eggplant, bell pepper, and zucchini and sauté until they soften, about 5minutes.
Addthechickenstockandbringtoasimmer.Itwilllookasthoughthereisn’tenoughliquid,butasthevegetablescookdowntheywillreleasealotofwater.
Simmerthestewgently,stirringoccasionally,untilallofthevegetablesaretenderandtheliquidisthickenedandreduced,15to20minutes.
Stirinthetomatoesandcookfor1moreminute.Stirintheolivesandalmonds.Servegarnishedwithcilantro.
Nutritional analysis per serving: Calories: 410, Fat: 23 g, Saturated Fat: 3.5 g,Cholesterol:80mg,Fiber:12g,Protein:23g,Carbohydrates:32g,Sodium:551mg
BALSAMICCHICKENWITHSAUTÉEDBRUSSELSSPROUTS
Thisdishcanbemadewithanycombinationofchickendrumsticks, leg-thighpieces,orbone-in breast halves. Preshredded Brussels sprouts can be purchased in the producesection ofmany supermarkets. If you can’t find them, thinly slice trimmed sprouts, orsubstitutethinlyslicedgreencabbage.
Serves:4
PrepTime:20minutes
CookTime:35minutes
4(6-ounce)bone-in,skin-onchickenthighs
seasaltandfreshlygroundblackpepper
2tablespoonsextra-virginoliveoil
1mediumyellowonion,finelydiced
3garliccloves,minced
1mediumceleryrib,diced
½fennelbulb,diced
1smallcarrot,peeledanddiced
1cupslicedbuttonorcreminimushrooms
3tablespoonsbalsamicvinegar
1bayleaf
1largethymesprigor¼teaspoondriedthyme
1cuplow-sodiumchickenstock
1poundBrusselssprouts,shredded
Pat thechickendrywithpaper towelsandsprinklewith½ teaspoonsaltandapinchofblackpepper.Heat1 tablespoonof theoliveoil in a large sautépanovermedium-highheat until shimmering.When the oil is hot, add the chicken, skin-side down, and sautéuntil the skin is golden brown, 2 to 3minutes.Turn the thighs and sauté for another 2minutes.Removethechickenfromthepanandsetaside.
Add the onion, garlic, celery, and fennel and sauté until the vegetables are soft andbeginningtobrown,3to5minutes.Addthecarrotandmushroomsandcontinuetosautéuntilthemushroomsareverysoftandwilted,2to3minutes.
Returnthechickentothepan.Drizzlethebalsamicvinegaroverthechicken,addthebay leaf and thyme, and then add the chicken stock. Bring to a simmer, then partiallycoverthepanandturntheheattolow.Simmerfor15minutes.
Removethechickenfromthepanandkeepitwarm.Turntheheatuptomedium-highandcookuntil thesaucehas thickenedand reduced involumebyhalf,about5minutesmore.Returnthechickentothepan,spoonthesauceoverthechicken,turnofftheheat,andcoverthepan.
Inanothersautépan,heattheremaining1tablespoonoliveoilovermediumheatuntilshimmering.AddtheBrusselssprouts,seasonwith½teaspoonsalt,andsautéuntilverysoft,wilted,andbeginning tobrown,about10 to12minutes.Divide thesproutsamongfour plates. Discard the bay leaf and thyme sprig (if using) and serve the chicken,vegetables,andsauceoverthesautéedsprouts.
Nutritional analysis per serving: Calories: 340, Fat: 15 g, Saturated Fat: 3 g,Cholesterol:170mg,Fiber:4g,Protein:38g,Carbohydrates:15g,Sodium:568mg
FORTY-CLOVEBAKEDCHICKENWITHSWISSCHARD
Don’t be alarmed by the amount of garlic called for in this classic recipe; the flavorbecomesverymellowand sweet after cooking.This dish tastes greatwithArugula andFennelSalad(here).
Serves:4
PrepTime:20minutes
CookTime:50minutes
2tablespoonsextra-virginoliveoil
8boneless,skinlesschickenthighs
seasaltandfreshlygroundblackpepper
½teaspoonfreshlygratednutmeg
40garliccloves(fromabout4heads),peeled(seeNote)
½cuplow-sodiumchickenstock
1bunchSwisschard,stemsthinlyslicedandleavesroughlychopped
6parsleysprigs,plusadditionalchoppedleavesforgarnish
6tarragonsprigs,plusadditionalchoppedleavesforgarnish
Preheattheovento375°F.
Heat1tablespoonoftheoilinalargeDutchovenovermedium-highheat.Sprinklethechickenwith1teaspoonsaltand¼teaspoonblackpepper.AddthechickentotheDutchovenandcookuntilbrownedonbothsides,about8minutestotal.Transfertoaplateandsprinklewiththenutmeg.
Add the garlic cloves to theDutch oven.Cook until just golden, about 30 seconds,stirringconstantlytoavoidburningthegarlic.Addthestockandbringtoaboil,stirringandscrapingupthebrownedbits.ReturnthechickenthighsandtheiraccumulatedjuicestotheDutchovenandnestletheminthegarlic.TopwiththeSwisschardstems,parsleysprigs,tarragonsprigs,and¼teaspoonsalt.
Coverandbakeuntil thegarlic is tenderandemitsasweetaromaandthechickeniscookedthrough,about35minutes.
Discardtheparsleyandtarragonsprigs.Usingtongs,transferthechickentoaservingplatter.AddtheSwisschard leaves, theremaining1 tablespoonoil,andapincheachofsaltandblackpepper to theDutchoven.Setovermediumheatandstirgentlyuntil thechardisjustwiltedandthegarliccloveshavemeltedintoasauce,about2minutes.Spoonthe garlickySwiss chardmixture around the chicken and garnishwith chopped parsleyandtarragon.Serve.
Note:Topeellotsofgarlicquickly,separatetheclovesfromtheheadandputtheminametalmixingbowl.Placeanotherbowlupside-downontop,holdtheedgestogether,andshakevigorouslysothattheclovesbangagainsttheinsidesofbothbowls.Thisisafunactivityforkids—andit’smuchfasterandeasierthanpeelingclovesindividually.
Nutritional analysis per serving: Calories: 220, Fat: 10 g, Saturated Fat: 2 g,Cholesterol:110mg,Fiber:1g,Protein:24g,Carbohydrates:9g,Sodium:523mg
GRILLEDCHICKENWITHBASILPESTO
Oneof thebest-keptsecretsamongcooks ishowtoprepareamoistand tastyboneless,skinlesschickenbreast:Simplystuffitwithherbsandaromaticstoenhancetheflavorofthemeatandgiveyourdishpersonalityandflair.
Serves:6
PrepTime:15minutes
CookTime:45minutes
¼cuppinenuts
2garliccloves,halved
2cupstightlypackedfreshbasilleaves
6tablespoonsextra-virginoliveoil
2tablespoonsfreshlemonjuice
1teaspoonseasalt
6(4-ounce)boneless,skinlesschickenbreasts
1eggplant,slicedinto½-inch-thickrounds
10ouncesbabyspinach
Inafoodprocessor,pulsetogetherthepinenuts,garlic,basil,2tablespoonsoftheoliveoil,thelemonjuice,and¼teaspoonofthesaltuntiljustcombined.Transferthepestotoabowl.
Workingwithone chickenbreast at a time, holdyourknifehorizontally and cut thebreastalmostinhalfthroughthemiddle—stopcuttingabout½inchbeforeyoureachtheotheredgetoleavea“hinge.”Thenyoucanopenupthebreastlikeabook.Repeatwiththeremainingbreasts.Sprinklethechickenalloverwith¼teaspoonofthesalt.
Spread the surface of each chicken breast with an equal amount of the basil pesto.Closethechickenbreastsbackupandbrushtheoutsideswithalittleoil.
Heat a well-seasoned stovetop grill pan over medium-high heat. Cook the chickenbreastsuntilgoldenbrownontheoutsideandnolongerpinkinthecenter,5to7minutesoneachside.Remove from theheatand,oncecoolenough tohandle, slice thechickencrosswiseintostrips.
Meanwhile,preheatthebroiler.Placetheeggplantslicesonabakingsheet.Brushbothsidesoftheeggplantwiththeremainingoilandsprinklewiththeremaining½teaspoonsalt.Broiluntilbrownedandtender,10to15minutesoneachside.
Placethespinachonaservingplatter.Transfertheeggplanttotheplatter,topwiththeslicedchicken,andserve.
Nutritional analysis per serving: Calories: 460, Fat: 31 g, Saturated Fat: 4.5 g,Cholesterol:95mg,Fiber:5g,Protein:35g,Carbohydrates:12g,Sodium:520mg
CHICKENWITHOVEN-ROASTEDTOMATOES
Ilovemakingasaucethathighlightsthefresh,brightflavorofvegetables,roastedtobringout their deeper complexities. When you cook with real, whole foods, you have theopportunity toenjoy theunique tasteeach ingredientcontributes to theoverall flavorofthedish.Thisrecipecelebratesrealfoodforallofitsbeauty,flavor,andhealthbenefits.
Serves:4
PrepTime:15minutes
CookTime:30minutes
1yellowbellpepper,seededandthinlysliced
1orangebellpepper,seededandthinlysliced
1pintgrapetomatoes,halved
1shallot,minced
4garliccloves,thinlysliced
2tablespoonsextra-virginoliveoil
seasaltandfreshlygroundblackpepper
1poundboneless,skinlesschickenbreasts,cutintobite-sizepieces
2tablespoonsfreshlemonjuice
¾teaspoonsmokedpaprika
¼cupthinlyslicedgreenolives
¼cupfinelychoppedfreshparsley
Preheattheovento450°F.
Toss the bell peppers, tomatoes, shallot, and garlic with the olive oil on a rimmedbakingsheet.Seasonwithapincheachofsaltandblackpepper.Roastuntil thepeppersarejusttenderandthetomatoesstarttocollapse,about20minutes.
Meanwhile,inamediumbowl,tossthechickenwith1tablespoonofthelemonjuiceandthepaprika.Seasonwithapincheachofsaltandblackpepper.Scatterthechickenontopoftheroastedtomatomixtureandroastuntilthechickenisjustcookedthrough,about10minutes.
Addtheolives,parsley,andremaining1tablespoonlemonjuiceandtosstocombine.Seasonwithapincheachofsaltandblackpepperandserve.
Nutritionalanalysisperserving:Calories208,Fat8g,SaturatedFat1g,Cholesterol73mg,Fiber3g,Protein26g,Carbohydrates9g,Sodium339mg
PAN-ROASTEDCHICKENWITHWILDMUSHROOMRAGOUT
One trick to cookingmoist chickenbreasts is tousebone-in, skin-onbreasts.Here, thedelicious browned bits left in the pan after sautéing the chicken are used to flavor theaccompanyingmushroomragout.
Serves:4
PrepTime:20minutes
CookTime:40minutes
4(6-ounce)bone-in,skin-onchickenbreasts
seasaltandfreshlygroundblackpepper
4tablespoonsextra-virginoliveoil
1largegarlicclove,minced
1poundmixedmushrooms(suchasbutton,cremini,shiitake,and/oroyster),trimmedandthinlysliced
1teaspoonfreshlemonjuice
1cuplow-sodiumchickenstock
4ouncesbabyarugulaormixedmesclungreens
1tablespoonmincedfreshchivesorparsley,forgarnish
Preheattheovento400°F.
Patthechickendrywithpapertowelsandseasonwith½teaspoonsaltandapinchofblackpepper.Heat1tablespoonoftheoliveoilinalargeoven-safesautépanoverhighheatuntilshimmering.Addthechicken,skin-sidedown,andcookuntiltheskinisgoldenandreleasesfromthepan,2to3minutes.Turnthechickenoverandtransferthepantotheoven.Cook for15 to20minutes,dependingonsize.Thechicken isdonewhen it feelsfirm to the touchand the internal temperature is 165°F.Transfer the chicken to a smallracksetoveraplateorsheetpantocatchanyjuices;donotwashoutthepan.
Meanwhile,inalargesautépan,heat2tablespoonsoftheoliveoilovermediumheatuntil shimmering.Add the garlic and cook for 30 seconds.Add themushrooms and¼teaspoon salt and cook, stirring occasionally, until the mushrooms are very soft andbeginningtobrown,8to10minutes.
Sprinkle½teaspoonofthelemonjuiceoverthemushroomsandaddthechickenstock.Simmeruntilthestockreducesbyhalfandtheragoutisthickened,5to7minutes.
Transferthemushroomragouttothepanusedtocookthechicken.Addthejuicesthathave collected under the chicken and place the pan over low heat. Stir to release thebrownedchickenbitsfromthepanintothemushrooms,thenremovefromtheheat.
Cut the chicken off the bone and into slices. Toss the arugulawith the remaining 1
tablespoonoliveoiland½teaspoonlemonjuice.Distributethearugulaamongfourdinnerplatesandarrangethechickenslicesontop.Spoonthemushroomragoutoverthechickenandserve,garnishedwiththefreshherbs.
Nutritional analysis per serving: Calories: 280, Fat: 18 g, Saturated Fat: 3 g,Cholesterol:75mg,Fiber:1g,Protein:28g,Carbohydrates:4g,Sodium:490mg
POACHEDCHICKENWITHCOLESLAW,ALMONDS,ANDPEPITAS
Celeryseedisthatuniqueflavorincoleslawthatwealllovebutcan’tputourfingeron.Don’tskipthisingredientbecauseitmakesthedish.
Serves:4
PrepTime:15minutes
CookTime:20minutes
½cupMayonnaise(here)orVegenaise
1tablespoonDijonmustard
1tablespoonapplecidervinegar
1tablespoonfreshlemonjuice
6garliccloves,3mincedand3halved
¼teaspoonseasalt
1smallgreencabbage,finelyshredded
2mediumcarrots,peeledandcoarselygrated
1smallyellowonion,finelydiced
¼teaspoonceleryseeds
4(6-ounce)boneless,skinlesschickenbreasts
¼cupsliveredalmonds
¼cuppepitas
Ina smallbowl,whisk together themayonnaise,mustard,vinegar, lemon juice,mincedgarlic,andsalt.
In a large bowl, combine the cabbage, carrots, onion, and celery seeds. Add thedressingandtosstocoatthoroughly.Coverandrefrigerateuntilreadytoserve.
Put thechickenandthehalvedgarlicclovesina largesaucepan.Fill italmost to thetop with cold water and bring to a boil over medium-high heat. Reduce the heat to asimmerandcookuntilthechickenisnolongerpinkinthecenter,10to12minutesoruntilthe internal temperature reaches 165°F.Discard the garlic and transfer the chicken to acuttingboard.
While the chicken is cooking, toast the almonds and pepitas in a small skillet overmediumheat,stirringfrequently,untiltheyjustbegintobrown,2to4minutes.
Slicethechicken;servewiththeslaw,andgarnishwithtoastedalmondsandpepitas.
Nutritional analysis per serving: Calories: 468, Fat: 19 g, Saturated Fat: 3 g,Cholesterol:116mg,Fiber:9g,Protein:44g,Carbohydrates:30g,Sodium:501mg
POMEGRANATECHICKEN
RaselhanoutisaprizedMoroccanspiceblendthatreallytiestogethertheMiddleEasternflavorsofthisdish.It’savailableatmanylargesupermarketsandspecialtyshops,oryoucantrymixingupyourownwiththerecipehere.
Serves:4
PrepTime:20minutes
CookTime:5minutes
¼cupfreshlemonjuice
¼cuptahini
1garlicclove,halved
seasalt
1poundthin-cutchickencutlets
gratedzestof1lemon
2teaspoonsgroundsumac(orgratedzestofanotherlemon)
2teaspoonsRaselHanout(here)
1bunchchicoryor1headescarole,chopped
1headradicchio,cutinquarters,cored,andthinlysliced
½cuppomegranateseeds
¼cupchoppedtoastedwalnuts
choppedfreshparsley,cilantro,and/ormint,forgarnish
Combinethelemonjuice,tahini,garlic,¼cupofwater,andapinchofsaltinablender.Blenduntilsmooth,1to2minutes.
Sprinkle thechickenwith the lemonzest, sumac, raselhanout,and½teaspoonsalt.Heat a well-seasoned stovetop grill pan over medium-high heat. Add the chicken andcook,turningonce,untilcookedthrough,3to4minutestotal.Transfertoacuttingboard.
Tossthechicory,radicchio,andpomegranateseedswiththetahinidressinganddivideamongfourservingplates.Slicethechickenintostripsandarrangeontopofthegreens.Sprinklewiththewalnutsandherbsandserve.
Nutritionalanalysisperserving:Calories341,Fat17g,SaturatedFat2g,Cholesterol73mg,Fiber8g,Protein32g,Carbohydrates20g,Sodium500mg
CHICKENPROVENÇALWITHZUCCHINIANDPEPPERS
ThetermProvençalreferstofoodpreparedinthestyleoftheFrenchregionofProvence,where a fresh, whole-foods culinary approach celebrates the region’s tomatoes, onions,olives,andgarlic.Whilesomepeopleare intimidatedbyFrenchcooking,evenanovicechefwillbeabletocookthiswholesomedish,whichtastesasfantasticasitlooks.
Serves:4
PrepTime:15minutes
CookTime:35minutes
8bone-in,skinlesschickendrumsticksand/orthighs
seasaltandfreshlygroundblackpepper
1tablespoonextra-virginoliveoil
1largeyellowonion,diced
1celeryrib,diced
1smallcarrot,peeledanddiced
8garliccloves,halved
2teaspoonstomatopaste
1bayleaf
1thymesprigor½teaspoondriedthyme
1smallzucchini,cutinto¼-inch-thickrounds
1smallredbellpepper,seededandcutinto¼-inch-thickstrips
2cupslow-sodiumchickenstock
2tablespoonsapplecidervinegar
2tablespoonschoppedfreshparsley,forgarnish
2teaspoonsmincedfreshoregano,forgarnish(optional)
Patthechickendryandseasonwith¼teaspoonsaltandapinchofblackpepper.Inalargesautépanorcast-ironskillet,heattheoliveoilovermediumheatuntilshimmering.Addthe chicken and cook until the pieces are browned all over, about 1 minute per side.Transferthechickentoaplate.
Addtheonion,celery,carrot,andgarlic to thepanandsautéuntil thevegetablesaresoftandgoldenbrown,5to7minutes.Stirinthetomatopasteandcookfor1minute.Addthebayleaf,thyme,zucchini,andbellpepperandcookforanother2minutes.
Returnthechickentothepan.Addthechickenstock,vinegar,and¼teaspoonsaltandbring toasimmer.Reduce theheat to low,cover thepan,andbraise thechickenfor10
minutes.
Transfer thechicken toaplateandsetaside. Increase theheatandsimmer thesauceandvegetablesuntilthesauceisreducedbyhalfandthevegetablesareverytender,about10minutes.Discardthebayleafandthymesprig(ifusing).Returnthechickentothepanandcoatitwiththevegetablesandsauce.
Transferthestewtoaservingplatter,sprinklewiththeparsleyandoregano(ifdesired),andserve.
Nutritional analysis per serving: Calories: 260, Fat: 10 g, Saturated Fat: 2 g,Cholesterol:145mg,Fiber:2g,Protein:30g,Carbohydrates:11g,Sodium:510mg
RATATOUILLEWITHROASTEDCHICKEN
RatatouilleisasummervegetablestewfromthesouthofFrance.Traditionallymadewitheggplant,bellpeppers,zucchini,tomatoes,andbasil,itcanbeservedasasidedishorasadeliciousbase for roastedorgrilledmeatsor fish. It’salsowonderfulatbrunch, toppedwithpoachedeggs.
Serves:8
PrepTime:30minutes
CookTime:1hour
1(3-pound)wholechicken
seasaltandfreshlygroundblackpepper
juiceof½lemon
2bayleaves
2tablespoonsextra-virginoliveoil
4garliccloves,minced
1smalleggplant,cutinto1-inchpieces
1smallzucchini,cutinto1-inchpieces
1smallyellowsummersquash,cutinto1-inchpieces
1red,orange,oryellowbellpepper,seededandcutinto1-inchpieces
1tablespoontomatopaste
1cupcannedcrushedtomatoesorchoppedfreshtomatoeswiththeirjuices
2tablespoonschoppedfreshbasil,plusmoreforgarnish
Preheattheovento400°F.
Patthechickendrywithpapertowels,thenplace,breast-sideup,inaroastingpanorbaking dish. Sprinkle the chicken all over with ½ teaspoon salt and a pinch of blackpepper,andsqueezethelemonjuicealloverthechicken.Placethesqueezedlemonhalfandthebayleaves in thechickencavity.Tie the legs togetherwithkitchentwine,brushwith oil, and roast the chicken, basting throughout, until an instant-read thermometerinserted in the thickest part of the thigh reads 165°F, 50 to 55 minutes. Remove thechickenfromtheovenandallowittorestfor10minutes.
Whenthechickenhasbeenintheovenforabout15minutes,starttheratatouille.Heattheoliveoilinalargesautépanovermediumheatuntilshimmering.Addthegarlicandcookfor30seconds,thenaddtheeggplantand¼teaspoonsalt.Cooktheeggplantuntilitis very soft and beginning to brown, 10 to 15minutes. Itwill stick to the pan a little,thanks to the natural sugars caramelizing. If it begins to burn, loosen the eggplant by
stirringgentlyandaddingateaspoonortwoofwaterifnecessary.
Whentheeggplantisverysoft,addthezucchini,yellowsquash,andbellpepperandcookuntilthevegetablesareallverysoft,about10minutes.Thepanmaystillbesticky.Ifitlookslikeit’sgettingtoodark,lowertheheat.
Addthetomatopasteandcrushedtomatoesandcookforanother10minutes,stirringand scraping thepanwith awooden spoon.Allof the stickybitson thebottomshouldrelease andbe stirred into the ratatouille.Remove thepan from theheat and stir in thebasil.
Carvethechickeninto8piecesandserveovertheratatouille.Garnishwithadditionalbasil.
Nutritional analysis per serving: Calories: 550, Fat: 45 g, Saturated Fat: 8 g,Cholesterol:125mg,Fiber:3g,Protein:27g,Carbohydrates:8g,Sodium:420mg
SOUTHWESTERNCHICKENWRAPS
Thestarofthisdishisthejalapeñopepper.Hotchilesaregreatdetoxifiersastheycontainpotassium, magnesium, zinc, copper, vitamins A and C, and a phytonutrient calledcapsaicin,whichgivesyourmetabolism—andyourtastebuds!—alittlekick.
Serves:4
PrepTime:15minutes
CookTime:15minutes
4(6-ounce)boneless,skinlesschickenbreasts
¾teaspoonseasalt
¼cupMayonnaise(here)orVegenaise
½redonion,finelychopped
3tablespoonschoppedfreshcilantro,plusadditionalcilantrosprigsforserving
gratedzestandjuiceof3limes
2jalapeños,seededandminced
2teaspoonsgroundcumin
1romainelettuceheart,separatedintoleaves
1avocado,pitted,peeled,andthinlysliced
limewedges,forserving
hotsauce,forserving(optional)
Put thechicken ina largesaucepan.Fill italmost to the topwithcoldwaterandadd½teaspoonofthesalt.Bringthewatertoaboilovermedium-highheat.Reducetheheattoasimmerandcookuntilthechickenisnolongerpinkinthecenter,10to12minutes.
Transferthechickentoacuttingboard.Whencoolenoughtohandle,shredthemeatwithyourhands.
Inalargebowl,combinetheshreddedchicken,mayonnaise,onion,choppedcilantro,limezestandjuice,jalapeños,cumin,andremaining¼teaspoonsalt.Mixwell.
Serve thechickensaladalongside lettuce leaves,avocadoslices,cilantrosprigs, limewedges,andhotsauce,ifdesired.Haveyourguestswrapthechickensaladinthelettuceleavesandtopwithgarnishes,asdesired.
Nutritional analysis per serving: Calories: 360, Fat: 15 g, Saturated Fat: 3 g,Cholesterol:112mg,Fiber:8g,Protein:40g,Carbohydrates:18g,Sodium:378mg
TOMATILLOCHICKEN
Thisrecipeisfunandsuitableforlittlehelpers.Havethekidstestthetomatillosauceafterblendingtomakesureittastesjustright.Then,havethemwashtheirhandsandhelpyoushred the chicken. Inviting kids to help preparemeals is a great way to convert pickyeatersintoadventurousdiners.
Serves:4
PrepTime:20minutes
CookTime:40minutes
1mediumyellowonion,quartered
2largebone-in,skinlesschickenbreasts(or4[6ounce]boneless,skinlesschickenbreastsifbone-inunavailable)
¾teaspoonseasalt
3largetomatillos,huskedandquartered
½cuptoastedpepitas,plusmoreforgarnish
1bunchcilantro,plusadditionalchoppedleavesforgarnish
2serranochiles,seededandchopped
1garlicclove,halved
5ouncesbabykale
1tablespoongrapeseedoil
Reserveone-quarter of theonion.Place the remainingonion and the chicken in a largesaucepan.Add4cupsofwaterand½teaspoonofthesaltandbringtoaboil.Reducetheheattolowandpoachuntilthechickenisjustcookedthrough,about15minutes.Transferthechickentoaplate,discardtheonion,andreservethecookingliquid.
Placethetomatillos,pepitas,cilantro,chiles,garlic,reservedonion,1cupofthekaleleaves, 1 cup of the chicken cooking liquid, and the remaining ¼ teaspoon salt in ablender.Pureeuntilverysmooth,1to2minutes.
Heattheoilinalargesaucepanovermedium-lowheat.Addthetomatillomixture;becareful,asitwillsplatter.Cook,stirringcontinuously,untilthickenedtoapaste,about10minutes.Stirin1½cupsofthechickencookingliquid.Simmer,stirringoccasionally,for10moreminutes.
Pullthechickenmeatfromthebonesandtearitintolargechunks.Addthechickenandremainingkale to thepanandgentlystiruntil thechicken ishotand thekale justwilts,about1minute.
Divideamongfourservingplates,garnishwithpepitasandcilantro,andserve.
Nutritional analysis per serving: Calories: 370, Fat: 18 g, Saturated Fat: 3 g,Cholesterol:85mg,Fiber:4g,Protein:36g,Carbohydrates:16g,Sodium:488mg
TUSCANCHICKENCACCIATORE
I love inviting people over for dinner, and there is nothing easier than a one-potmealwhen you are cooking for company. The next time you have extra friends and familymembersjoiningyouatthetable,simplydoublethisrecipe.
Serves:4
PrepTime:15minutes
CookTime:1hour
1tablespooncoconutoil
1¼poundsbone-in,skinlesschickenthighs
seasaltandfreshlygroundblackpepper
2mediumyellowonions,chopped
2redorgreenbellpeppers,seededandchopped
2zucchini,diced
10ouncesbuttonorcreminimushrooms,trimmedandhalved
1cuppackedfreshbasilleaves,plus2tablespoonschoppedfreshbasilforgarnish
1(28-ounce)canwholetomatoes
½teaspoondriedthyme
½teaspoondriedoregano
InalargeDutchoven,heat theoilovermedium-highheatuntilshimmering.Seasonthechickenthighswith¼teaspoonsaltandapinchofblackpepper.Brownthechickeninthehotoil,cookingfor3to4minutesoneachside.Transferthechickentoaplate.
Add the onions and bell peppers to the pot and cook, stirring occasionally, untilsoftened,about10minutes.Stirinthezucchiniandmushrooms,andcontinuecookingforjustafewminutes.
Addthebasil leaves,stirringuntilwilted.Addthetomatoeswith their juices, thyme,oregano,and¼teaspooneachsaltandblackpepper.Stirtocombine,usingthebackofawoodenspoon tocut the tomatoes inhalf.Return thechicken to thepotand reduce theheatsotheliquidisatasimmer.Coverandcookuntilthechickenisfullycooked,about30minutes.
Transfer thechickentoaplateandtentwithfoil tokeepwarm.Bringthevegetablesandsaucetoaboiloverhighheatandcookuntilabouthalfoftheliquidhasevaporated,5to8minutes.
Servethechickenwiththevegetablesandsauce,garnishedwiththechoppedbasil.
Nutritional analysis per serving: Calories: 320, Fat: 10 g, Saturated Fat: 4.5 g,Cholesterol:135mg,Fiber:5g,Protein:33g,Carbohydrates:24g,Sodium:460mg
YELLOWCURRYWITHCHICKENMEATBALLS
Adding turmeric to your dishes is a greatway to boost your intake of a powerful anti-inflammatory.The lusciouscurryservedover thesemeatballs is lightandrefreshingbutalsocreamyandsatisfying.
Serves:4
PrepTime:30minutes,pluschillingtime
CookTime:20minutes
1largeyellowonion,finelychopped
1(2-inch)pieceginger,peeledandfinelychopped
1tablespoonplus1teaspoonyellowcurrypowder
¾teaspoonseasalt
1poundgroundchicken
4lemongrassstalks,roughlychopped
juiceof2limes,plusgratedzestof1lime
1teaspoongroundturmeric
2cupslow-sodiumchickenstock
1cupfull-fatunsweetenedcoconutmilk
1redbellpepper,seededandfinelychopped
1jalapeño,seededandfinelychopped
1bunchcilantro(includingstems),finelychopped
In a large bowl, combine 2 tablespoons of the onion, 1 tablespoon of the ginger, 1tablespoon of the curry powder, and½ teaspoon of the salt. Add the chicken andmixgentlywithyourhandsuntilwellcombined.Coverthebowlandrefrigeratefor15to20minutes.
In a food processor, pulse the lemongrass until very finely minced, with no bristlystrandsremaining,scrapingthebowloccasionally.Transfertoalargesaucepan.Addtheremaining ginger and onion, the lime juice and zest, the turmeric, and the remaining 1teaspooncurrypowder.Stirinthechickenstockandcoconutmilkandbringtoaboilovermedium-highheat.Reducetheheattomediumtomaintainasteadysimmer.
Form the chilled chicken mixture into 1-inch balls. Carefully drop them into thesimmeringcurry.Adjusttheheattomaintainasimmerandsimmeruntilthemeatballsarecookedthrough,about15minutes.Seasonwiththeremaining¼teaspoonsalt.
Foldmostof thebellpepper, jalapeño,andcilantro into thecurry sauce, reservingasmall amount of each for garnish. Simmer until just heated through, about 2 minutes.
Divide among four serving bowls, garnishwith the reserved bell pepper, jalapeño, andcilantro,andserve.
Nutritional analysis per serving: Calories: 332, Fat: 22 g, Saturated Fat: 13 g,Cholesterol:98mg,Fiber:2g,Protein:23g,Carbohydrates:13g,Sodium:459mg
REDCURRYSTEWWITHCHICKENANDEGGPLANT
Hereisanotherone-potmealyouwillbethankfultohaveinyourmealplanrotation.Thisheartystewhasjusttherightamountofheat,butfeelfreetoaddapinchofcayenneifyouwantevenmorespice.
Serves:4
PrepTime:20minutes
CookTime:45minutes
1tablespooncoconutoil
1poundboneless,skinlesschickenthighs
seasaltandfreshlygroundblackpepper
½mediumredonion,sliced
1teaspoonchilipowder
1teaspoongratedfreshginger
1(13.5-ounce)canfull-fatunsweetenedcoconutmilk
1largeeggplant,diced
1zucchini,diced
3or4redThaichiles,seededandhalvedlengthwise
2pintscherryorgrapetomatoes
8ouncesgreenbeans,trimmedandcutinto2-inchpieces
2scallions,chopped
⅓cupchoppedfreshcilantro
gratedzestof1lime
juiceof2limes
3tablespoonschoppedalmonds
In a large sauté pan, heat½ tablespoonof the coconut oil overmedium-highheat untilshimmering.Seasonthechickenthighswith¼teaspoonsaltandapinchofblackpepperandaddthemtothepan.Brownthechickeninthehotoil,cookingfor2to3minutesperside.Transferthechickentoaplate.
Addtheremaining½tablespooncoconutoiltothesautépan.Addtheonionandsautéuntilsoftened,about5minutes.
Addthechilipowderandgingerandcook,stirringconstantly,forjust30seconds.Addthecoconutmilkand¾cupofwaterandstir tocombine.Stir in theeggplant,zucchini,Thai chiles, and¼ teaspoon each salt and black pepper.Return the chicken to the pan.
Bringtheliquidtoaboil,cover,andreducetheheatsothestewstaysatasimmer.Cookuntilthechickeniscookedthrough,about20minutes.
Addthetomatoesandgreenbeansandstirtocombine.Continuetosimmer,uncovered,for10minutes.
Removethepanfromtheheat.Stirinthescallions,cilantro,andlimezestandjuice.RemovetheThaichilesfromthedish(ifdesired),garnishwiththealmonds,andserve.
Nutritional analysis per serving: Calories: 510, Fat: 33 g, Saturated Fat: 23 g,Cholesterol:135mg,Fiber:9g,Protein:30g,Carbohydrates:26g,Sodium:450mg
GINGER-LEMONCHICKENWITHSPINACH
Thisisatruechickendishforthesoul.Whenyouarefeelingabitrundownandneedanourishingmealtowarmyoufromtheinsideout, looknofurtherthanyourkitchenandthisrecipetonurtureyourbody,mind,andspirit.
Serves:4
PrepTime:20minutes
CookTime:1hour
1(2-inch)pieceginger,peeledandminced
seasalt
3tablespoonsgrapeseedoil
1(3½-pound)wholechicken
2lemons,1slicedintothinrounds,1cutintowedgesforserving
9ouncesbabyspinach
¼teaspooncrushedredpepperflakes
Preheattheovento425°F.
In a small bowl, use a spoon tomash together the ginger, 2 tablespoons salt, and 2tablespoonsoftheoil.Setaside.
Patthechickendrywithpapertowels.Usingyourfingers,gentlyloosentheskinfromthechickenbreasts.Beingcarefulnottoteartheskin,spreadhalfoftheginger-saltpasteevenlybetweentheskinandmeat;pattheskinbackdown.Rubtheremainingpasteinsidethechickencavity.Tucktheentireslicedlemonintothecavity(youmayhavetocutafewslicesinhalf).
Tiethechickenlegstogetherwithcottonkitchentwine;tuckthewingtipsunderneath.Rubthechickenwiththeremaining1tablespoonoil.Placethechicken,breast-sideup,inaroastingpan.
Roastthechicken,occasionallybastingwiththepanjuices,untilgolden-brown,50to55minutes;an instant-read thermometer inserted in the thickestpartof the thighshouldread165°F.Transfer thechicken toacuttingboardand tentwith foil, reserving thehotbakingsheet;allowthechickentorestfor10minutesbeforecarving.
Scatterthespinachoverthepanjuicesonthebakingsheet.Placethepanbackintheovenuntilthespinachhasbeguntowilt,2to3minutes.Tossthespinachonthehotpanuntilitisfullywiltedanddressedwithpanjuices.Seasonwithapinchofsaltandtheredpepper flakes.Carve the chicken and servewith the spinach and lemonwedges on theside.
Nutritional analysis per serving: Calories: 480, Fat: 36 g, Saturated Fat: 8 g,Cholesterol:128mg,Fiber:2g,Protein:34g,Carbohydrates:5g,Sodium:460mg
MOROCCAN-STYLECHICKEN
The blend of spices in this dish creates aromatic, authenticMoroccan flavors with notaginenecessary!Thelemonlosesitsacidictartnessintheoven,addingsavorydepthtothesaucewithjustabrightzingatthefinish.PairwithGreenBeansandAlmonds(here).
Serves:6
PrepTime:20minutes
CookTime:40minutes
1tablespoonfennelseeds
1tablespooncuminseeds
2teaspoonscorianderseeds
1teaspoongroundcinnamon
1teaspoonpaprika
½teaspoonAleppopepperor¼teaspooncrushedredpepperflakes
1teaspoonseasalt
2tablespoonsplus1teaspoonextra-virginoliveoil
3smallfennelbulbs,eachcutinto8wedges,frondsreserved
3mediumshallots,sliced
6(4-ounce)boneless,skinlesschickenthighs
1lemon,verythinlyslicedandseeded
¼cupfinelychoppedgreenolives
2largetomatoes,diced
Preheattheovento475°F.
In a small skillet, heat the fennel, cumin, and coriander seeds over medium heat,tossingoccasionally,until fragrantandtoasted,about3minutes.Cool, thentransfer toaspice grinder and coarsely grind. Transfer the spices to a large bowl and stir in thecinnamon,paprika,pepper,¾teaspoonofthesalt,and2tablespoonsoftheoil.Addthefennelwedges,shallots,andchickenandmixuntileverythingisevenlycoated.
Spreadthechickenandvegetablesevenlyonalargerimmedbakingsheet.Roastuntilthechickeniscookedthroughandthevegetablesaretender,about40minutes.
Meanwhile,tossthelemonsliceswiththeremaining1teaspoonoiluntilwellcoated.Spread in a single layer on a second baking sheet. Roast alongside the chicken untilgoldenbrownandtender,about30minutes.Transferthelemonstoacuttingboard.Whencool enough to handle, chop very finely (including the peel) and transfer to amedium
bowl.
Finelychopthereservedfennelfronds.Addhalfofthechoppedfrondstothelemonsandmixintheolives,tomatoes,andremaining¼teaspoonsalt.
Divide thechickenand roastedvegetablesamongsix servingplatesanddrizzlewiththe pan juices. Spoon the tomato mixture on top, garnish with the remaining choppedfennelfronds,andserve.
Nutritional analysis per serving: Calories: 250, Fat: 11 g, Saturated Fat: 2 g,Cholesterol:110mg,Fiber:6g,Protein:25g,Carbohydrates:15g,Sodium:522mg
COCONUTCURRYCHICKENSOUPWITHALMONDS
Each ingredient in this soupcontains immune-boostingnutrientsandphytonutrients thatpreventdisease.Doublethebatchandfreezehalfsothatyouhavesouponhandthenexttimesomeoneyouloveisfeelingundertheweather.
Serves:4
PrepTime:15minutes
CookTime:30minutes
1tablespooncoconutoil
3mediumshallots,thinlysliced
2to3teaspoonsmildcurrypowder
½teaspoongroundturmeric
½teaspoongroundginger
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
4cupslow-sodiumchickenstock
1poundthin-cutchickencutlets
1(13.5-ounce)canfull-fatunsweetenedcoconutmilk
1cupslicedshiitakemushroomcaps
1cupslicedsugarsnappeas
1redbellpepper,seededandchopped
½cupchoppedfreshcilantro
2scallions,chopped
juiceof2limes
¼cupslicedalmonds
1teaspoontoastedsesameoil
In a medium stockpot, heat the oil over medium-high heat until shimmering. Add theshallotsandsautéuntiltranslucent,3to4minutes.
Stirin2teaspoonsofthecurrypowder,theturmeric,ginger,salt,andblackpepperandcookfor30seconds.Pourinthechickenstockand1cupofwater;stirtocombine.Bringtheliquidtoaboiloverhighheat.
Addthechickencutlets,tryingtomakesuretheyaresubmergedintheliquid.Reducetoasimmerandcookuntilthechickeniscookedthrough,10to15minutes(cutintoone
ofthethickercutletstoverifythatitisnolongerpinkinside).Transferthechickencutletstoabowlandletcool.
Addthecoconutmilk,mushrooms,sugarsnappeas,andredbellpeppertothepot.Letthe soup continue to simmer for 7 to 10minutes. Taste and addmore curry powder, ifdesired.
Meanwhile,cutthechickenintobite-sizepieces.Removethesoupfromtheheatandstir in the chicken, cilantro, scallions, and lime juice. Ladle the soup into four bowls.Garnishwithalmonds,drizzlewithsesameoil,andserve.
Nutritional analysis per serving: Calories: 480, Fat: 33 g, Saturated Fat: 23 g,Cholesterol:100mg,Fiber:3g,Protein:35g,Carbohydrates:15g,Sodium:351mg
SOUTHWESTERNTURKEYCHILI
This chili will flood your body with a healthy dose of potassium, an important bloodpressure regulator. Most SAD (standard American diet) consumers don’t get enoughpotassiumduetothelackoffruitsandvegetablesintheirdiet.Notonlywillthisdishhelpyourbodyrelaxandworkmoreeffectively,butthearomasandflavorswillputyouinthatcozyplacethathome-cookedmealsprovide.
Serves:8
PrepTime:20minutes
CookTime:30minutes
1tablespoonextra-virginoliveoil
2poundsgroundturkey,preferablydarkmeat
1yellowonion,finelychopped
2bellpeppers(anycolor),seededandfinelychopped
2jalapeños,seededandminced
6garliccloves,minced
3tablespoonschilipowder
1½tablespoonssmokedpaprika
1½tablespoonsgroundcumin
1½tablespoonsgarlicpowder
seasaltandfreshlygroundblackpepper
1(28-ounce)cantomatopuree
1(28-ounce)candicedtomatoes
1avocado,pitted,peeled,andsliced,forgarnish
2tablespoonschoppedfreshcilantro,forgarnish
1scallion,sliced,forgarnish
Inalargesaucepan,heattheoilovermedium-highheatuntilshimmering.Addtheturkeyandcook,breakingupwithaspoon,untilnolongerpink,5to7minutes.
Stir in theonion,bellpeppers, jalapeños,garlic, chilipowder,paprika, cumin,garlicpowder,1teaspoonsalt,andapinchofblackpepper.Addthetomatopureeandthedicedtomatoeswiththeirjuices,reducetheheattomedium,andcook,stirringoccasionally,for20to25minutes.
Serve,toppedwithavocado,cilantro,andscallions.
Nutritional analysis per serving: Calories: 310, Fat: 16 g, Saturated Fat: 3.5 g,
Cholesterol:85mg,Fiber:6g,Protein:25g,Carbohydrates:21g,Sodium:460mg
SPICEDTURKEYANDZCCHINIMEATBALLS
Groundturkeymakesfortastymeatballs,meatloaf,burgers,orchili.Choosedarkmeatforthis recipe, as it will retain more moisture and yield a juicier meatball. Pair with avegetablesidedishsuchasMashedCauliflowerwithHorseradish(here).
Serves:4
PrepTime:20minutes
CookTime:15minutes
1poundgroundturkey(preferablydarkmeat)
1smallzucchini,grated
2tablespoonsmincedshallot
1garlicclove,minced
1largeomega-3egg,beaten
1teaspoondriedoregano
¾teaspoonseasalt
½teaspoonAleppopepperor¼teaspooncrushedredpepperflakes
½teaspoonfennelseeds,mincedorcrushed
½teaspoondriedsage
2tablespoonsgrapeseedoil,plusmoreifneeded
choppedfreshbasilorchives,forgarnish
Preheattheovento400°F.
Inalargebowl,combinealloftheingredientsexceptthegrapeseedoilandbasilandmix well. Using wet hands, form the mixture into 12 balls, each about the size of atangerine.
Heat the grapeseed oil in a large oven-safe sauté pan over medium-high heat untilshimmering.Placethemeatballsinthehotpan,leavingspacebetweenthem.(Dependingonthesizeofyoursautépan,youmayneedtocookthemeatballsinbatches.)Cook,usinga large spoon to turn themeatballs gently, until brown, about 30 seconds per side.Themeatballswillbesoft,soturncarefully.
Transferthesautépantotheovenandbakeuntilthemeatballsfeelfirmtothetouch,8to10minutes.Garnishwithbasilandserve.
Nutritional analysis per serving: Calories: 262, Fat: 19 g, Saturated Fat: 5 g,Cholesterol:145mg,Fiber:1g,Protein:21g,Carbohydrates:2g,Sodium:520mg
CHILI-SPICEDTURKEYMEATLOAFWITHROASTEDCARROTSALAD
Proteinkeepsthenighttimemunchiesatbay.Ifyoutendtofeelhungryorhaveahabitofgrazingafterdinner,thismealwillhelpyoumeetyourintakeofnutritiousprotein,whichkeepsyourbloodsugarstableandpreventscravings.
Serves:8
PrepTime:20minutes
CookTime:1hour
6garliccloves,halved
2celeryribs,coarselychopped
1smallyellowonion,coarselychopped
½cupcoconutflour
3largeomega-3eggs,beaten
3tablespoonspaprika
1tablespoonchilipowder
seasalt
2poundsgroundturkey(preferablydarkmeat)
2poundscarrots,peeledandcutintosteakfries
2tablespoonsplus2teaspoonsgrapeseedoil
½cuppepitas
½cupchoppedfreshcilantro
½teaspoongroundcumin
Preheattheovento375°F.
In the bowl of a foodprocessor, pulse the garlic, celery, andonionuntil very finelychopped. Transfer the vegetables to a large bowl and add the coconut flour, eggs, 1tablespoonofthepaprika,thechilipowder,and1teaspoonsalt.Addtheturkeyand,usingyourhands,mixuntilcombined;donotovermixorthemeatloafwillbedense.
Gentlypatthemeatintoaloafandplaceinan8½-by-4½-inchloafpan.Donotpressdownorintothecorners.Placethepanonarimmedbakingsheetandbakeonthetoprackfor50minutes.
While themeatloafcooks, toss thecarrotswith2teaspoonsof theoilandapinchofsaltontwolargerimmedbakingsheets.Roastonthebottomandmiddleracksoftheoven,tossingoncehalfwaythrough,untiltender,15to20minutes.Removeandtentwithfoiltokeepwarm.
Whenthemeatloafhasbakedfor50minutes,stirtogethertheremaining2tablespoonspaprikaand2 tablespoonsgrapeseedoil.Brush the topof the loafwith themixtureandcontinuecookinguntil an instant-read thermometer inserted into the thickestpartof theloaf registers 155°F, about 10 more minutes. Remove from the oven; let rest for 10minutesbeforeslicing.
Whilethemeatloafrests,placethepepitasinasmallskilletandlightlytoastthemovermedium-lowheat,stirringfrequently,untiltheytakeontheslightesthintofcolor,3to5minutes.
Combinethecarrots,pepitas,cilantro,andcumin,tossingtocombine.Servewiththemeatloaf.
Nutritional analysis per serving: Calories: 395, Fat: 23 g, Saturated Fat: 5 g,Cholesterol:168mg,Fiber:8g,Protein:29g,Carbohydrates:20g,Sodium:521mg
ROASTEDTURKEYWITHHERBPASTE
Ifyouare likemeandwishThanksgivingcamearoundmonthly insteadofyearly, thenyouwilllovethisrecipe.JustwhenIthoughtnothingcouldtopmyfavoriteThanksgivingturkey,Ifoundthisrecipeandnowenjoymakingitallyearroundbecauseitissimpleyetelegant.ServewithasideofCauliflower“Rice”(here).
Serves:6
PrepTime:20minutes
CookTime:1hour
1(1-pound)boneless,skinlessturkeybreast
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
2scallions,roughlychopped
2garliccloves,halved
1cupfreshparsleyleaves
leavesfrom4to6thymesprigs
leavesfrom1largerosemarysprig
1tablespoonDijonmustard
1tablespoonextra-virginoliveoil
1lemon,slicedinto6rounds
Preheattheovento350°F.
Placetheturkeybreastinabakingdishandseasonwiththesaltandblackpepper.
In the bowl of a food processor, combine the scallions, garlic, parsley, thyme,rosemary,mustard,andoliveoil.Pulseuntilathickpasteforms,30secondsto1minute.
Spreadone-halftotwo-thirdsoftheherbpasteoverthetopoftheturkeybreast.Layerthelemonslicesovertheherbpaste.
Roasttheturkeyuntilaninstant-readthermometerinsertedintothethickestpartreads165°F,45to60minutes.Removetheturkeyfromtheoven,tentwithfoil,andletrestfor10to15minutes.
Removethelemonslicesandslicetheturkey.Arrangetheturkeyslicesonaplatterandtopwithadditionalherbpaste.Serve.
Nutritionalanalysisperserving:Calories:231,Fat:7g,SaturatedFat:1g,Cholesterol:60mg,Fiber:2g,Protein:36g,Carbohydrates:3g,Sodium:230mg
TURKEYBURGERS
Foraheartiermeal,trypairingtheseburgerswithOnion-LeekSoup(here).
Serves:4
PrepTime:20minutes
CookTime:15minutes
¼cupapplecidervinegar
¾teaspoonseasalt
½teaspoonfreshlygroundblackpepper
12ouncesradishes,verythinlysliced
1teaspoonfreshlimejuice
2tablespoonsMayonnaise(here)orVegenaise
1poundgroundturkey
1largezucchini,coarselygrated
1bunchchives,thinlysliced
1largeomega-3egg,beaten
1teaspoonanchochilepowder
1teaspoongroundcumin
¼teaspooncayennepepper
2tablespoonsgrapeseedoil
16redlettuceleaves
2tomatoes,thinlysliced
Combinethevinegarand¼teaspooneachofthesaltandblackpepperinamediumbowl.Addtheradishes,turntocoat,andletstand.
Inasmallbowl,whiskthelimejuiceintothemayonnaise;setaside.
Combine the turkey, zucchini, chives (reserve a little for the garnish), egg, chile,cumin,cayenne,and remaining½ teaspoonsalt and¼ teaspoonblackpepper ina largebowl.Forminto4equal-sizepatties.
Heat theoil in a largenonstick skillet overmediumheat until shimmering.Add thepattiesandcook,turningonce,untilcookedthrough,about15minutes.
For each serving, stack 2 lettuce leaves and place 1 burger in the center. Top eachburgerwithsomeofthelime-mayomixture,tomatoslices,pickledradishes,andreservedchives.Sandwichwith2morelettuceleavesandservewithanyremainingradishesonthe
side.
Nutritional analysis per serving: Calories: 340, Fat: 20 g, Saturated Fat: 4 g,Cholesterol:130mg,Fiber:4g,Protein:27g,Carbohydrates:14g,Sodium:481mg
TURKEYPICCATAWITHBRUSSELSSPROUTLEAVESANDBROCCOLIRABE
Thecapersarewhatmakeapiccatamemorable—they’resaltyandpungentandstimulateyourpalateso thatyouenjoyall the fresh flavorsof thisdish.The traditionalpiccata ismade from veal cutlets breaded in flour, which takes away from the otherwise healthynatureofthedish.Youcanenjoythisupdatedversionwithoutsabotagingyourhealth.
Serves:4
PrepTime:25minutes
CookTime:25minutes
2bunchesbroccolirabe,trimmedandcutinto2-inchpieces
1poundBrusselssprouts
4tablespoonsextra-virginoliveoil
3garliccloves,minced
seasaltandfreshlygroundblackpepper
1¼poundsthin-cutturkeycutlets
2tablespoonsfreshlemonjuice
1tablespoonrinsed,finelychoppedcapers
2tablespoonschoppedfreshparsley
Bringa largepotofwater toaboiloverhighheat.Cook thebroccoli rabeuntil tender,about3minutes.Draininacolander.
Remove the leaves of the Brussels sprouts by trimming the end of each one andhalving it. Remove as many leaves as you can, saving the cores for vegetable stock.Reservetheleaves.
Inalargenonsticksautépan,warm1tablespoonoftheoilovermedium-highheatuntilshimmering.CooktheBrusselssproutleaves,stirringconstantly,forabout6minutes.Stirinthebroccolirabeandcookuntil theBrusselssproutleavesaretender,2to3minutes.Stir in the garlic, ¼ teaspoon salt, and a pinch of black pepper and cook for about 1minute.Transferthevegetablesfromthepantoabowl;tentwithfoiltokeepwarm.
Wipe out the pan. Warm ½ tablespoon of the oil over medium-high heat untilshimmering. Season the turkey with ¼ teaspoon each salt and black pepper. Sauté theturkeyuntilbrownedandfullycooked,2 to3minutesperside.Transfer the turkey toaplatter.
Heattheremaining2½tablespoonsoilovermediumheat.Addthelemonjuice,capers,and1 tablespoonofwater,stirringandusingaspatula toscrapeupanybrownedturkeybitsinthepan.Spoonthemixtureovertheturkeybreasts.Garnishwithparsleyandserve
withthereservedvegetablesontheside.
Nutritional analysis per serving: Calories: 360, Fat: 16 g, Saturated Fat: 2.5 g,Cholesterol:80mg,Fiber:6g,Protein:39g,Carbohydrates:17g,Sodium:470mg
Meat
BEEFCHILI
Higherinomega-3fattyacidsthanfeedlotbeef,aswellasinothercompoundsknowntoreduce weight such as CLA (conjugated linoleic acids), grass-fed beef is tasty andbecomingmorewidelyavailableasconsumersincreasedemandforbetterqualitymeat.
Serves:4
PrepTime:30minutes
CookTime:3to3½hours
1tablespoonextra-virginoliveoil
1poundgrass-fedbeefstewmeat,cutinto1-inchpieces
2mediumyellowonions,chopped
2greenorredbellpeppers,seededandchopped
4celeryribs,chopped
2zucchini,diced
2garliccloves,minced
1tablespoontomatopaste
2cannedchipotlepeppersinadobosauce,seededandchopped,plus2teaspoonsadobosauce
1teaspoongroundcumin
1teaspoonchilipowder
½teaspoongroundcinnamon
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
1(28-ounce)canwholetomatoes
¼cuplow-sodiumchickenstock
½cupchoppedfreshcilantro,forgarnish
¼cupslicedradishes,forgarnish
½avocado,pitted,peeled,andchopped,forgarnish
InaDutchoven,warm½tablespoonoftheoilovermedium-highheatuntilshimmering.Add thebeef andcookuntil browned, about3minutesper side.Usinga slotted spoon,transferthebeeftoabowl.
Addtheremaining½tablespoonoiltothepot.Sautétheonionsandbellpeppersfor6minutes.Addtheceleryandzucchiniandsautéforanother5minutes.Ifthevegetablesarebrowningtoomuch,reducetheheattomedium.
Stir in the garlic, tomato paste, chipotle peppers, adobo sauce, cumin, chili powder,cinnamon,salt,andblackpepper.Cookfor30secondsbeforeadding the tomatoeswiththeirjuicesandthechickenstock.Usethebackofawoodenspoontobreakthetomatoesinhalf.Bringtoaboil,thenreducetheheattolowsothemixtureisatasimmer.
Return themeat to the pot, cover, and cook, stirring occasionally, until themeat istender,2½to3hours.Tasteandadjusttheseasoningstomakeitspicier,ifdesired.Ladlethechiliintobowls.Garnishwithcilantro,radishes,andavocadoandserve.
Nutritional analysis per serving: Calories: 320, Fat: 11 g, Saturated Fat: 2.5 g,Cholesterol:60mg,Fiber:8g,Protein:31g,Carbohydrates:26g,Sodium:310mg
SLOW-COOKEDBRISKETWITHFENNELANDONIONS
Make this a zero-fussmeal byprepping it Sundaynight.Before leaving for the dayonMondaymorning,simplyturnonyourslowcookerandletthearomaofherbs,spices,andsavorymeat permeate your home.Walk in, enjoy the comforts of a truly slow-cookedmeal,andmarvelat thesimplicityof livingwell. (Ifyoudon’thaveaslowcooker,youcancookthestewforabout1hourinacoveredDutchovensetovermediumheat.)
Serves:4
PrepTime:30minutes
CookTime:8to10hours(unattended)plus10minutes
2tablespoonscidervinegar
2fennelbulbs,halvedandsliced
2yellowonions,halvedandsliced
1(16-ounce)candicedtomatoes
1headgarlic,clovespeeled
8to10thymesprigs
1(3-pound)grass-fedleanbrisket,cutinto4pieces
2teaspoonschilipowder
½teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
choppedfreshparsley,forgarnish
Pourthevinegarand½cupofwaterintoa6-quartslowcooker.
Ina largebowl,combine the fennel,onions,diced tomatoeswith their juices,garlic,andthyme.Transferhalfofthevegetablemixturetotheslowcooker.
Season the brisket all over with the chili powder, salt, and black pepper. Place thepiecesofmeatontopofthevegetablesintheslowcooker.Pourtheremainingvegetablesontop.
Cookonlowuntilthemeateasilypullsapartwithafork,8to10hours.Letthebrisketrest,covered,forabout30minutes.Removethethymesprigs.
Usingaladle,transfer3cupsofthecookingliquidtoamediumsautépan.Bringtoaboil over high heat and let the liquid reduce until it thickens into a gravy—keeping acareful eyeon it so it doesn’t over-reduceor burn—8 to 10minutes.Remove from theheat.
Slicethebrisketagainstthegrain.Pourthegravyoverthebrisketslices,garnishwiththeparsley,andservewiththevegetablesontheside.
Nutritional analysis per serving: Calories: 300, Fat: 11 g, Saturated Fat: 4 g,Cholesterol:76mg,Fiber:7g,Protein:27g,Carbohydrates:25g,Sodium:486mg
ASIAN-STYLEBEEFSTEW
Surpriseyour familywith thisAsian-style takeon the traditionalbeefstew. It’scomfortfoodatitstastiest—andhealthiest.
Serves:4
PrepTime:15minutes
CookTime:1hourand45minutes
1¼poundsgrass-fedbeefstewmeat,cutinto1-inchpieces
1largedaikonradish,peeledandcutinto1-inchpieces
4scallions,whitepartscutinto2-inchlengths,greenpartsthinlysliced
2tablespoonsmincedfreshginger
3tablespoonsbrown(hatcho)miso
2smallzucchini,diced
2smallyellowsummersquash,diced
7ouncesenokimushrooms,trimmedandseparatedintosmallerpieces
½teaspoonfreshlygroundblackpepper
Combinethebeef,daikon,scallionwhites,andgingerinalargesaucepan.Add4cupsofwater;thewatershouldjustcovertheingredients.Bringtoaboiloverhighheat.Skimanddiscardanyfoamthataccumulatesonthesurface.
Meanwhile,whisk themisowith½cupofwarmwater inasmallbowl.Stir into thepot, reduce the heat to low, cover, and simmer until the beef is very tender, about 1½hours.
Gently fold in thezucchini, squash,mushrooms, andblackpepper.Simmeruntil thesquashare crisp-tender, about10minutes.Ladle into four soupbowls,garnishwith thescalliongreens,andserve.
Nutritional analysis per serving: Calories: 513, Fat: 28 g, Saturated Fat: 11 g,Cholesterol:164mg,Fiber:5g,Protein:46g,Carbohydrates:19g,Sodium:551mg
BAKEDMEATBALLSWITHCAULIFLOWERPUREE
Thisisasumptuousmealwithouttheexpenseofafancyrestaurant!Feelfreetosubstitutegroundturkeyforthegrass-fedbeefinthisrecipeforalittlevariety.
Serves:4
PrepTime:30minutes
CookTime:50minutes
1poundgroundgrass-fedbeef
4buttonmushrooms,minced
1largeomega-3egg,beaten
3teaspoonsmincedgarlic
2tablespoonsmincedshallot
2tablespoonscoarselychoppedpinenuts
½teaspoondriedthyme
½teaspoondriedoregano
½teaspooncrushedredpepperflakes
seasaltandfreshlygroundblackpepper
2tablespoonsgrapeseedoil
1smallheadcauliflower,coarselychopped
¼cupunsweetenedalmondmilk
¼cupplus1tablespoonextra-virginoliveoil
1smallyellowonion,minced
1teaspoontomatopaste
2cupscannedtomatopuree
1bunchkale,stemmedandfinelyshredded
Preheattheovento400°F.
Inalargemixingbowl,combinethebeef,mushrooms,egg,2teaspoonsofthegarlic,theshallot,pinenuts,thyme,oregano,redpepperflakes,¼teaspoonsalt,andapinchofblackpepper.Mixwell.Usingwethands,formthemixtureinto12balls,eachaboutthesizeofatangerine.
Heat the grapeseed oil in a large oven-safe sauté pan over medium-high heat untilshimmering.Placethemeatballsinthehotpan,leavingspacebetweenthem.(Dependingonthesizeofyoursautépan,youmayneedtocookthemeatballsinbatches.)Cook,using
a large spoon to turn themeatballs gently, until brown, about 30 seconds per side.Themeatballswillbesoft,soturncarefully.
Transferthesautépantotheovenandbakeuntilthemeatballsfeelfirmtothetouch,8to10minutes.Transferthemtoaplate.
Whilethemeatballsbake,pour1cupofwaterintothebottomofamediumsaucepanand bring it to a boil over high heat. Place a steaming rack or basket over the boilingwater.Addthecauliflower,cover,andsteamuntil it isverysoftandeasilybreaksapart,about10minutes.
Transferthecauliflowertoafoodprocessororblenderandaddthealmondmilk,¼cupoftheoliveoil,and¼teaspoonsalt.Pureeuntilverysmooth,thentransferthepureetoalargeoven-safebakingdishorgratindish.Setaside.
Inalargesaucepan,heattheremaining1tablespoonoliveoilovermedium-lowheat.Addtheonionandremaining1teaspoongarlicandsautéuntiltheybegintobrown,about5minutes. Add the tomato paste and cook for 1minute. Add the tomato puree and¼teaspoonsaltandbringtoasimmer;reducetheheattolowandcookfor15minutes.Stirintheshreddedkaleandcookuntilthekaleisverytender,about5minutes.
Arrangethemeatballsontopofthecauliflowerpuree,thenladlethetomatosauceoverthemeatballs.Placethebakingdishintheovenandbakefor10minutes.
Serve each guest 3 meatballs, along with some cauliflower puree and tomato-kalesauce.
Nutritional analysis per serving: Calories: 499, Fat: 36 g, Saturated Fat: 6 g,Cholesterol:140mg,Fiber:6g,Protein:29g,Carbohydrates:23g,Sodium:580mg
CHIPOTLE-RUBBEDSTEAKSALADWITHONIONSANDPEPPERS
Chipotle chiles are dried, smoked red jalapeños. If you can’t find chipotle in powderedform,youcanuseanchochilepowderorsmokedpaprika.
Serves:4
PrepTime:20minutes
CookTime:30minutes
1½poundsgrass-fedbeefsteaks(suchasrib-eye,strip,orhanger)
1tablespoonchipotlechilepowder
1teaspoonseasalt
¼teaspoongroundcumin
¼teaspoongroundcoriander
2tablespoonsextra-virginoliveoil
2garliccloves,minced
3smallyellowonions,sliced
3bellpeppers(mixedcolors),seededandthinlysliced
4cupsbabyarugulaormixedgreens
Pat the steaks drywith paper towels. In a small bowl, combine the chipotle powder,½teaspoonofthesalt,thecumin,andthecoriander.Rubthespicemixturealloverthesteaksandsetaside.
Ina largecast-ironskilletorheavysautépan,heat1 tablespoonof theoliveoilovermediumheatuntilshimmering.Addthegarlicandonionsandcook,stirringoccasionally,until the onions are very soft and light golden brown, 10 to 12minutes. Add the bellpeppers and remaining½ teaspoon salt and continue to cookuntil the peppers are verysoft,another8to10minutes.
Linealargeservingplatterwiththearugula.Removetheonionsandpeppersfromthepanandarrangethemoverthearugulaontheplatter.
Rinseoutthepan,thenreturnittothestove.Heattheremaining1tablespoonoliveoiloverhighheatuntilshimmering.Placethesteaksinthepan.
Cookthesteaksfor4minutesononeside,thenflipandcookforanother4minutesformedium-rare(internaltemperatureshouldbe135°F).Removethesteaksfromthepanandallowthemtorestfor10minutesonasmallracksetoveraplateorsheetpantocollectanyjuices.
Once thesteakshaverested, transfer themtoacuttingboardandslice thinlyagainstthe grain. Arrange the sliced steak on top of the peppers on the platter, drizzle any
accumulatedjuicesoverthemeat,andserve.
Nutritional analysis per serving: Calories: 360, Fat: 16 g, Saturated Fat: 3 g,Cholesterol:94mg,Fiber:4g,Protein:42g,Carbohydrates:14g,Sodium:497mg
FILETMIGNONWITHGARLICSAUCEANDROASTEDTOMATOES
Theroastedtomatoesinthisdishareexcellentservedwarm,cold,oratroomtemperature—whichishelpfulwhenyouhaveguestscomingfordinnerandyoudon’twanttocookwhileentertaining.
Serves:4
PrepTime:15minutes
CookTime:1hourand15minutes
4largeheadsgarlic,unpeeled
4½tablespoonsextra-virginoliveoil
2pintscherryorgrapetomatoes
¾teaspoonseasalt
½teaspoonfreshlygroundblackpepper
2tablespoonscoconutoil
4(1-to1¼-inch-thick)filetsmignons
5to6tablespoonslow-sodiumchickenstock
4to6cupsbabyarugula
Preheattheovento400°F.
Cutthetop½inchorsooffeachgarlichead,justenoughtoexposethemajorityofthegarliccloves.Placeeachheadonalargepieceoffoil.Drizzle½tablespoonoftheoliveoilovereachhead;wrapthefoilaroundeachheadtoencloseitinitsownpouch.
Place the tomatoes on a large rimmed baking sheet. Drizzlewith the remaining 2½tablespoonsoliveoiland¼teaspooneachofthesaltandblackpepperandtoss.Addthegarlic pouches on the side of the baking sheet. Place the tomatoes and garlic in thepreheatedoven.
Roastthetomatoesuntiltheyburstandarecaramelized,45to60minutes,makingsuretostirmidwaythrough.Removethegarlicafterabout50minutesandletitsituntilcoolenoughtohandle.Tentthetomatoeswithfoiltokeepwarm.
Seasonthefiletswith¼teaspooneachofthesaltandblackpepper.Inalargecast-ironpanorotheroven-safeskillet,heatthecoconutoiloverhighheatuntilshimmering.Searthefiletsuntilgoldenbrownoneachside,about5minutestotal.Transfertotheovenandcookuntilthesteaksreachthedesiredinternaltemperature,about8minutesformedium-rareand10minutesformedium(ameatthermometershouldregister130°Fformedium-rare,140°Fformedium,and160°Fforwell-done).Removethefiletsfromtheoven,tentwithfoil,andletrestforatleast5minutes.
Meanwhile,gripthebottomofeachgarlicheadandsqueezetheroastedgarlicintothebowlofafoodprocessor.Addtheremaining¼teaspoonsaltand5tablespoonschickenstock.Pureeuntilcombined,addinganothertablespoonofchickenstockifitistoothick.Transfertoasmallsaucepanandwarmoverlowheat.
Placeafiletmignononeachplate,alongwithsomeof theroasted tomatoes.Drizzlethewarmroastedgarlicsauceoverthesteaksandserve.
Nutritional analysis per serving: Calories: 490, Fat: 29 g, Saturated Fat: 8 g,Cholesterol:120mg,Fiber:3g,Protein:43g,Carbohydrates:17g,Sodium:473mg
RIB-EYESTEAKSWITHGRILLEDRADICCHIO
Ifyouwanttoinfusealittlesweetnessintothissavorymeal,atouchofbalsamicvinegarwilldothetrick.
Serves:4
PrepTime:10minutes
CookTime:35minutes
2largeheadsradicchio,quarteredlengthwise
4tablespoonsextra-virginoliveoil
½teaspoonseasalt
1½poundsgrass-fedbonelessrib-eyesteaks(2inchesthick)
1pintgrapetomatoes,halved
3shallots,thinlysliced
¼cupbalsamicvinegar
gratedzestandjuiceof1lemon
2garliccloves,minced
Preheattheovento475°F.
Inalargebowl,tosstheradicchiowith2tablespoonsoftheoiland¼teaspoonofthesalt.
Heatawell-seasonedoven-safegrillpanorlargeoven-safeskilletoverhighheat.Cook2 radicchio sectionsat a time, cut-sidedown,until theouter leavesaredarkbrownandcrisp,3 to5minutesper side.Transfer the radicchio to a cuttingboardand thinly slicecrosswise.
Seasonthesteakswiththeremaining¼teaspoonsalt.Placetheminthepanandcookfor3to5minutesperside.Transferthepantotheovenandcontinuetocookthesteaksfor 6 to 8minutes formedium (internal temperature should reach 140°F). Transfer thesteakstoacuttingboardtorestfor10minutesbeforeslicing.
Add the tomatoes, shallots,vinegar, lemonzest,andgarlic to thehotpan.Allow theshallotsandtomatoestowiltslightly,4to5minutes.Removefromtheheatandaddthelemonjuice.Addtheradicchiotothepanandtosstocombine.
Slicethesteaksagainstthegrainandserveovertheradicchiosalad.
Nutritional analysis per serving: Calories: 540, Fat: 36 g, Saturated Fat: 13 g,Cholesterol:116mg,Fiber:4g,Protein:36g,Carbohydrates:20g,Sodium:446mg
HERB-CRUSTEDBEEFTENDERLOIN
Takecarenottoovercookthesesteaks,asgrass-fedbeeftendstobeleanerandwillyieldatoughandchewysteakwhenoverdone.
Serves:4
PrepTime:30minutes
CookTime:40minutes
6garliccloves,3wholeand3quartered
1tablespoonplus2teaspoonsextra-virginoliveoil
2pintsgrapeorcherrytomatoes
1fennelbulb,diced
½teaspoonseasalt
½teaspoondriedoregano
½teaspoondriedthyme
½teaspoondriedsage
¼teaspoonfinelychoppeddriedrosemary
¼teaspoonfreshlygroundblackpepper
1tablespoongrapeseedoil
4(6-ounce)grass-fedbeeftenderloinsteaks
1largebunchasparagus,trimmed
Preheattheovento400°F.Placearimmedbakingsheetintheoventopreheat.
Placethe3wholegarlicclovesonasmallpieceoffoil.Drizzlewith1teaspoonoftheoliveoilandsealthegarlicinthefoil.Placethepacketonthebakingsheet.Removethegarlicafter15minutesandconfirmitisfullyroasted—itwillsmellslightlysweetandfeelsoft.Setasidetocool.Afterthegarlichascooled,peelitandreserve.
While thegarlic roasts, inamediumbowl, toss the tomatoes, fennel, the3quarteredgarliccloves,1tablespoonoftheoliveoil,and¼teaspoonofthesalt.Carefullydistributethevegetablesoverthepreheatedbakingsheetandroastuntilthetomatoesareshrivelingandbeginning tobrown,35 to40minutes.Whendone, remove thevegetables fromthebakingsheet,placetheminabowl,andlightlycrushthetomatoeswithafork.
In a small bowl, combine the whole roasted garlic cloves, oregano, thyme, sage,rosemary,blackpepper,andremaining1teaspoonoliveoilandmashwithaforktomakeapaste.Setaside.
Heatthegrapeseedoilinaheavycast-ironskilletoroven-safesautépanoverhighheat
untilshimmering.Placethesteaksinthepan,cookfor2minutes,thenflipandcookforanother2minutes.Whilethesecondsidecooks,spread1teaspoonofthegarlic-herbpasteovereachsteak.Transferthepantotheovenandcookfor5to6minutesformedium-rare(internal temperature 130°F), or 7 to 8 minutes for medium to medium-well (internaltemperature150°F).Allowthesteakstorestfor10minutes.
While thesteak rests, steamtheasparagus:Pour1cupofwater into thebottomofamediumsaucepanandbring it toaboiloverhighheat.Placeasteaming rackorbasketovertheboilingwater.Addtheasparagus,cover,andsteamuntilbrightgreenandcrisp-tender,1to2minutes.Dividetheasparagusamongfourdinnerplates.Topeachplatewithasteakandgarnishwiththeroastedtomatoesandfennel.
Nutritional analysis per serving: Calories: 381, Fat: 20 g, Saturated Fat: 7 g,Cholesterol:85mg,Fiber:5g,Protein:40g,Carbohydrates:15g,Sodium:418mg
SLOW-COOKEDSHORTRIBSWITHCELERYROOTPUREE
Thisisagreatweekendmeal;there’snothingdifficultaboutit,nothingtakesmorethanahalf-hourofattention,andwiththeslowcookergoing,youcancomeandgowhiledinnerfixesitself.Ifyou’drathernotuseaslowcooker,bringtheshortribsandotheringredientstoaboilina5-quartDutchovenoverhighheat.Transfertoa350°Fovenandcookuntilthemeatisfallingoffthebone,about3hours.
Serves:6
PrepTime:30minutes
CookTime:4hours(unattended)plus1hour
2poundsbone-inbeefshortribs,cutinto2-inchcubesbyyourbutcher
½cupbalsamicvinegar
7garliccloves,6thinlyslicedand1smashed
2jalapeños,seededandsliced
2tablespoonsDijonmustard
gratedzestof2lemons
2teaspoonsseasalt
3largeredonions,halved
1celeryroot,peeledanddiced
1(13.5-ounce)canunsweetenedcoconutmilk
Preheatthebroiler.
Linearimmedbakingsheetwithfoilandarrangetheshortribs,meat-sideup,evenlyonthesheet.Placethebakingsheetabout4inchesunderthebroiler.Cook,turningtheribsoccasionally,untileachsideisdeepbrown,15to20minutestotal.
Combine 2 cups ofwater, the vinegar, sliced garlic, jalapeños,mustard, lemon zest,and1½teaspoonsofthesaltina6-quartslowcooker.Addtheribsinanevenlayer.Cookonhighfor4hours.Themeatshouldbetenderwhenpiercedwithafork.
Preheattheovento450°F.
With a slotted spoon, transfer the meat from the slow cooker to a plate. Pour thecookingliquidintoagravystrainertoskimoffthefat.Donotdiscardthefat(youshouldhaveabout¼cup).
Add the skimmed cooking liquid to amedium saucepan. Cook over high heat untilglossyandthickenedandreducedtoabout1cup,18to20minutes.Removefromtheheat.Moistentheshortribswithabout¼cupofthesauceandsetasidetheresttoservewith
themeal.
Meanwhile,onalargerimmedbakingsheet,tosstheonionswiththereservedfatandtheremaining½teaspoonsalt.Arrangetheonions,cut-sidedown.Roast,withoutturning,untiltheonionsarebrownedontheunderside,about15minutes.Flipandroastuntiltheonionsaretender,about5minutesmore.Tentwithfoilandsetaside.
Combinetheceleryroot,coconutmilk,1cupofwater,andthesmashedgarlicina3-quart saucepanovermediumheat.Bring to a boil, reduce the heat to low, and simmer,stirringoccasionally,untiltheceleryrootisverytender,25to30minutes.
Straintheceleryroot,reservingthecookingliquid.Transfertheceleryrootandabouthalfofthecookingliquidtoablender.Blendwithenoughliquidtomakeasmoothpuree,butnotasauce,scrapingdownthesidesoftheblenderbowlfrequently.Ifyouhaveusedallofthecookingliquidandyourpureeisstilltoothick,addalittlewaterandcontinuetoblenduntilitreachesthedesiredconsistency.Transfertoasmallsaucepanandkeepwarm.
Serve the short ribswith thecelery rootpureeand roastedonionson the side,alongwiththegravy.
Nutritional analysis per serving: Calories: 409 Fat: 31 g, Saturated Fat: 15 g,Cholesterol:57mg,Fiber:3g,Protein:15g,Carbohydrates:18g,Sodium:467mg
SPICE-RUBBEDBEEFFILETWITHBRAISEDGREENBEANSANDMUSHROOMS
EnjoythesefiletswithasidesaladandRoastedPepperandRedOnionRelish(here)forasweetbitetoaccompanyasavorymeal.Theleftoversmoky-sweetspicerubforthebeefcanbeusedforothermeats,fish,chicken,orvegetables.
Serves:4
PrepTime:15minutes
CookTime:30minutes
1teaspoongroundturmeric
1teaspoonsweetorsmokedpaprika
1teaspoongroundcoriander
1teaspoongroundcumin
1teaspoongroundginger
1teaspoonseasalt
4(6-ounce)grass-fedbeeftenderloinsteaks
3tablespoonextra-virginoliveoil
2shallots,thinlysliced
8ouncesmixedmushrooms(suchasbutton,cremini,shiitake,and/oroyster),trimmedandthinlysliced
8ouncesgreenbeans,trimmedandhalvediflarge
1cuplow-sodiumchickenstock
2tablespoonsapplecidervinegar
Preheattheovento400°F.
Inasmallbowl,combinetheturmeric,paprika,coriander,cumin,ginger,andsalt.
Patthebeefdrywithpapertowels,thensprinkle¼teaspoonofthespiceruboneachsteakandgently rub itallover themeat.Transfer the remainingspice rub toanairtightcontainerandsaveforanotheruse.
Heat2tablespoonsoftheoliveoilinalargecast-ironskilletorotherheavyoven-safesautépanoverhighheatuntil shimmering.Place thesteaks in thepanandcook for1½minutes, then flip the steaks and cook for another 1½minutes. Transfer the pan to theovenandcookfor5to6minutesformedium-rare(internaltemperature130°F),or7to8minutesformedium-well(internaltemperature150°F).Setasidethesteakstorestfor10minutesbeforeserving.
Wipeoutthepanandplaceitovermediumheat.Addtheremaining1tablespoonoliveoilandtheshallots.Cooktheshallotsuntiltheyarefragrantandbeginningtocaramelize,
about3minutes.Addthemushroomsandcookuntiltheyaresoftenedandexudingtheirjuices,2to3minutes.Addthegreenbeansandcookforanotherminute.
Turntheheattolow,addthechickenstockandvinegar,andbringtoagentlesimmer.Cook until the liquid has reduced by three-quarters and the beans are tender, 5 to 7minutes.
Toserve,distributethebraisedbeansandmushroomsamongfourplatesandtopeachwithasteak.
Nutritional analysis per serving: Calories: 330, Fat: 17 g, Saturated Fat: 4 g,Cholesterol:95mg,Fiber:2g,Protein:38g,Carbohydrates:12g,Sodium:532mg
BISONSTEAKSWITHWILDMUSHROOMSAUCEANDHARICOTSVERTS
Bison tend to be free-range, grass-fed, andwild formost of their life. Thismeans thatbisonmeat has a higher amount of anti-inflammatory omega-3 fatty acids and a betterprofileofsaturatedfats.Researchshowsthatgrass-fedmeatishigherinstearicsaturatedfattyacids,whichareheart-healthyanddonotaffectcholesterollevels.
Serves:4
PrepTime:20minutes
CookTime:25minutes
6ouncesfreshmorels
4ouncesfreshshiitakemushrooms,stemmed
2largeshallots,verythinlysliced
8tablespoonsgrapeseedoil
seasaltandfreshlygroundblackpepper
1poundharicotsverts,trimmed
4(6-ounce)grass-fedbisonrib-eyesteaks
8thymesprigs,plusadditionalleavesforgarnish
1teaspoonfreshlemonjuice
1largeomega-3eggyolk
Preheattheovento400°F.
Swishthemorelsinabowlofwarmwatertoreleaseallgrit.Liftthemout,andrepeattwotimes.Cutthemorelsinhalflengthwise.Cuttheshiitakemushroomcapsintopiecesaboutthesamesizeasthemorels.Tosswithhalfoftheshallots,2tablespoonsoftheoil,andapincheachofsaltandblackpepperona largerimmedbakingsheet.Spreadinanevenlayerononesideofthepan.
Ontheothersideofthepan,tosstheharicotsverts,remainingshallots,1tablespoonoftheoil,¼teaspoonsalt,andapinchofblackpepper.Spreadinanevenlayer.Roastuntilthevegetablesaretender,about20minutes.Removefromtheovenandsetaside.
Meanwhile, season the steaks with ½ teaspoon each salt and black pepper. Heat 2tablespoonsoftheoilinalargeoven-safeskilletovermedium-highheatuntilshimmering.Addthesteakstothepanandcookuntilwellbrownedonthebottom,1to2minutes,thenturn and cook until the other side iswell browned, another 1 to 2minutes. Scatter thethymesprigsontopofthemeatandtransfertotheoven.Cookalongsidethevegetablesfor5to7minutesformedium-rare(120°F).Discardthethymesprigs.Transferthesteakstoservingplatesandletthemrestfor10minutes.
Meanwhile,inasmallsaucepan,gentlyheattheremaining3tablespoonsoiloverlowheat. Fill another saucepanwithwater and bring to a gentle simmer overmedium-lowheat.Setamediumbowloverthesaucepanandinitwhiskthelemonjuice,eggyolk,1teaspoon of warm water, and ¼ teaspoon salt until thickened and warm. Continuewhiskingwhileaddingthewarmedoilfromtheothersaucepaninaslow,steadystream.Whilestillwhisking,add¼cupofwarmwaterinaslow,steadystream.Whiskuntilpaleyellow,smooth,andcreamy.Gentlyfoldinthemushroomsfromthebakingsheet.
Spoonthemushroomsandsauceoverandaroundthesteaks.Placetheharicotsvertsalongsidethesteaks.Garnishwiththymeleavesandserve.
Nutritional analysis per serving: Calories: 480, Fat: 26 g, Saturated Fat: 4 g,Cholesterol:150mg,Fiber:6g,Protein:43g,Carbohydrates:19g,Sodium:518mg
MEXICAN“RICE”BOWL
Servethisfun,cheerfuldishatyournextfamilygatheringtointroducetheversatilityandflavorthatcookingwithwholefoodsaffords.Thisrecipeincorporatescauliflower“rice”foragrain-freealternative.
Serves:4
PrepTime:20minutes
CookTime:20minutes
1mediumcarrot,peeled
5mediumradishes
½cucumber
2scallions,chopped
1½to2tablespoonscidervinegar
seasaltandfreshlygroundblackpepper
2tablespoonsplus1teaspooncoconutoil
1teaspoonmincedgarlic
1poundgrass-fedgroundbeef
½teaspoongroundcumin
¼teaspooncrushedredpepperflakes
1headcauliflower
1smallyellowonion,finelychopped
1avocado,pitted,peeled,anddiced,forgarnish
½cupchoppedfreshcilantro,forgarnish
limewedges,forserving
Usingaboxgrater,gratethecarrot,radishes,andcucumberintoamediumbowl.Mixinthescallions,1½tablespoonsofthevinegar,and¼teaspooneachsaltandblackpepper.Stirtocombine;taste,adding½tablespoonmorevinegar,ifdesired.
In amedium sauté pan,warm1 teaspoonof the coconut oil overmedium-highheatuntil shimmering.Add the garlic and cook, stirring constantly, for 30 seconds.Add thegroundbeef,alongwiththecumin,redpepperflakes,and¼teaspoonsalt.Sauté,breakingupthebeefwithawoodenspoon,untilfullycooked,7to8minutes.Transfertoadishandtentwithfoiltokeepwarm.
Cut the cauliflower in half. Place a box grater over a large bowl and grate eachcauliflowerhalfoverthebigholesofthegrater—holdthecauliflowerbyitsstemasyou
grateitinto“rice.”Alternatively,youcancoarselychopthecoreandthefloretsandpulsethem together in a foodprocessoruntil theyare reduced to the sizeof couscousor ricegrains—becarefulnottooverprocess.
Heattheremaining2tablespoonscoconutoilinanonstickpanovermedium-highheatuntil shimmering. Add the onion and cook until softened, 2 to 3 minutes. Add thecauliflowerandcombine.Cook,stirringfrequently,untilthecauliflowerisslightlycrispyontheoutsidebuttenderontheinside,5to8minutes.Seasonwithapinchofsalt.
Divide the cauliflower “rice” among four bowls. Top each with beef and gratedvegetables.Garnishwithavocadoandcilantroandservewithlimewedges.
Nutritional analysis per serving: Calories: 430, Fat: 30 g, Saturated Fat: 9 g,Cholesterol:70mg,Fiber:8g,Protein:27g,Carbohydrates:17g,Sodium:430mg
BEEFBOLOGNESE
Try this take on Bolognese—but instead of serving over pasta, substitute low-carbshiratakinoodles,whichgivethisdishthetraditionallookandtastewithoutalltheextracarbs.PairwithBraisedBroccoliwithTomatoesandRoastedGarlic(here).
Serves:4
PrepTime:20minutes
CookTime:1hour
1tablespoonextra-virginoliveoil
1poundgrass-fedgroundbeef
1mediumyellowonion,finelychopped
10ouncesbuttonmushrooms,trimmedandsliced
1mediumzucchini,grated
2garliccloves,minced
1(28-ounce)candicedtomatoes
¾teaspoondriedoregano
½teaspoondriedthyme
½teaspoondriedbasil
½teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
2bayleaves
2(6-to8-ounce)bagsshiratakinoodles,wellrinsed
2tablespoonschoppedfreshbasil,forgarnish
In a medium stockpot, warm ½ tablespoon of the oil over medium-high heat untilshimmering. Add the ground beef and sauté until it is fully cooked, about 8 minutes.Usingaslottedspoon,transferthemeattoabowl,leavinganyoilinthepot.
Addtheremaining½tablespoonoiltothepot.Addtheonionandsautéuntilsoftened,about8minutes.Addthemushroomsandsautéuntilsoftened,5to6minutes.Stirinthegratedzucchiniandsautéuntilwilted,anotherfewminutes.
Addthegarlicandcook,stirring,for30seconds.Addthechoppedtomatoeswiththeirjuices, reserved ground beef, dried herbs, salt, black pepper, and bay leaves. Stir tocombine. Let the sauce come to a boil and then reduce the heat to a simmer. Coverhalfwaywithalidandcookfor30minutes.Removethebayleaves.
Cook the shirataki noodles in boiling water according to the package directions.
Transferthecookednoodlestoacolander.Blotthenoodlesdrywithpapertowels.
Inalargebowl,tossthenoodleswiththemeatsauce.Garnishwiththefreshbasilandserve.
Nutritional analysis per serving: Calories: 322, Fat: 17 g, Saturated Fat: 6 g,Cholesterol:70mg,Fiber:5g,Protein:26g,Carbohydrates:18g,Sodium:397mg
SUMMERPESTO“PASTA”WITHGROUNDLAMB
Eatingthe10-DayDetoxwayisnotaboutrestrictionordeprivation—it’sabouthealthfulsatisfaction. This meal replaces traditional flour-based pasta with zucchini ribbons andfeaturesbrightpestoflavors,givingyouthefeelingofapasta-basedmealwithoutalltherefinedingredients.
Serves:4
PrepTime:30minutes
CookTime:15minutes
½cuppinenuts
2cupslooselypackedfreshbasilleaves
2garliccloves,halved
1teaspoonseasalt
½teaspoonfreshlygroundblackpepper
2tablespoonsextra-virginoliveoil
5largezucchini
1poundgroundgrass-fedlamb
2mediumtomatoes,chopped
In the bowl of a food processor, process the pine nuts until finely chopped, about 30seconds.Addthebasilleaves,garlic,and¼teaspooneachsaltandblackpepperandpulseuntilcombined.Drizzletheoliveoiland1tablespoonofwaterthroughthefeedtubeandcontinue topureeuntil a smoothconsistency is achieved, scrapingdown themixtureasneeded.Reservethepesto.
Trim the ends of each zucchini.Using amandolin (or a vegetable peeler), slice thezucchinilengthwiseintothinribbons.Cuttheribbonsinhalfcrosswisesotheydon’ttearwhilesautéing.
Inalargenonsticksautépan,sautéthelamband¼teaspoonofthesaltovermedium-highheatuntilfullycooked,6to8minutes.Useaslottedspoontotransferthemeattoabowl,leavingthejuicesfromthelambinthepan.Tentthemeatwithfoiltokeepwarm.
Add half of the zucchini ribbons to the drippings in the pan and sauté, stirringconstantly,untilthezucchiniissoftened,3to4minutes.Transferthezucchinitoalargebowl.Repeatwiththeremainingzucchiniribbons.
Use a paper towel to blot excess moisture from the zucchini and season with theremaining½teaspoonsaltand¼teaspoonblackpepper.Topthezucchiniwiththepesto,lamb,andtomatoes.Usingtongs,gentlymixtheingredientstocombine,andserve.
Nutritional analysis per serving: Calories: 570, Fat: 44 g, Saturated Fat: 15 g,Cholesterol:85mg,Fiber:7g,Protein:26g,Carbohydrates:19g,Sodium:438mg
LAMBANDMUSTARDGREENSTIR-FRY
PairthisdishwithanappetizerlikeCreamyHerbedTahiniDipwithvegetables(here).
Serves:4
PrepTime:20minutes
CookTime:10minutes
1tablespooncuminseeds
1teaspoonSzechuanorblackpeppercorns
½teaspooncrushedredpepperflakes
2tablespoonsgrapeseedoil
10garliccloves,thinlysliced
4scallions,thinlysliced,whiteandgreenpartsseparated
1(1¼-pound)bonelesslegofgrass-fedlamb,thinlysliced
¾teaspoonseasalt
1tablespoongluten-free,low-sodiumtamari
1bunchmustardgreens,stemmedandchopped
1tablespoonapplecidervinegar
½jalapeño,seededandverythinlysliced
¼cupchoppedfreshcilantro
In a large skillet, heat the cumin seeds and peppercorns over medium heat, tossingoccasionally,until toasted,about2minutes.Cool, then transfer toaspicegrinder,alongwiththeredpepperflakes,andcoarselygrind.Setaside.
Heat 1 tablespoon of the oil in the same skillet over medium-high heat untilshimmering.Addhalfofthegarlicandhalfofthescallionwhitesandcook,stirring,for30seconds.Addthelamb,sprinklewithhalfofthespicemixand½teaspoonofthesalt,andcook,stirringoccasionally,untilbrowned,about2minutes.Stirinthetamariandtransfertoaplate.
Add the remaining1 tablespoonoil to the skillet.Add the remaininggarlic, scallionwhites,andspicemix.Cook,stirring,untiljustfragrant,about1minute.Addthemustardgreensandsprinklewiththeremaining¼teaspoonsalt.Cook,stirring,untilthegreensarejustwilted, about 2minutes. Stir in the vinegar and the lambwith all its accumulatedjuices.
Transfer to a serving dish. Top with the scallion greens, jalapeño, and cilantro andserve.
Nutritional analysis per serving: Calories: 290, Fat: 13 g, Saturated Fat: 3 g,Cholesterol:90mg,Fiber:4g,Protein:33g,Carbohydrates:10g,Sodium:543mg
LAMBKORMA
KormaisadishfromnorthernIndia,typicallymadefromlamb,cream,andsweet,toastyspices.Coconutmilkisagreatalternativeforthedairyinthisversion.Adjustthecayennetosuityourheatpreference; it’snot typicallya spicydish,but feel free tocrankup theheatifyoulike.Korma,likemoststews,tastesbetterafteradayortwointherefrigerator.ServewithasideofroastedcauliflowerorSwisschard.
Serves:6
PrepTime:15minutes
CookTime:2hoursand15minutes
2poundsgrass-fedlambstewmeat,cutinto1-inchpieces
1teaspoonseasalt
2tablespoonsextra-virginoliveoil
1mediumyellowonion,diced
8garliccloves,minced
1tablespoonmincedfreshginger
2teaspoonsgroundcumin
1teaspoongroundcoriander
½teaspoongroundturmeric
½teaspoongroundcinnamon
½teaspooncayennepepper,ortotaste
¼teaspoonfennelseeds
1cupcannedcrushedordicedtomatoeswithjuices
1(13.5-ounce)canfull-fatunsweetenedcoconutmilk
½cuplooselypackedchoppedfreshcilantro,forgarnish
Preheattheovento350°F.
Pat the lambdrywithpaper towels, then sprinklewith the salt. In a largeoven-safesautépanorDutchoven,heattheoiloverhighheatuntilshimmering.Workinginbatchesifnecessarysoasnottocrowdthepan,brownthelambcubesallover,about30secondsperside.
Transferthelambtoaplateandreducetheheattomedium.Addtheonion,garlic,andginger and cook until the onion begins to soften and become fragrant, 2 to 3minutes,stirring constantly to avoid burning the garlic. Add the cumin, coriander, turmeric,cinnamon,cayenne,andfennelseedandcookuntilthespicesarefragrant,about1minute.
Returnthelambandanyaccumulatedjuicestothepan,andthenaddthetomatoesandcoconutmilk.Stirwell,andbringtoasimmer.
Coverthepanandtransferittotheoven.Cookfor1½hours,thenuncoverthepanandcontinue to cook until the lamb is fork-tender, about 30minutes more. If the sauce isgettingverythickbeforethelambisdone,add1tablespoonofwateratatimetoreachthedesiredconsistency.
Servethelambstewgarnishedwiththecilantro.
Nutritional analysis per serving: Calories: 429, Fat: 26 g, Saturated Fat: 12 g,Cholesterol:100mg,Fiber:1g,Protein:38g,Carbohydrates:8g,Sodium:491mg
LEBANESE-STYLELAMBSTEW
Thetextureandflavorofthisheartystewwillkeepyourmouthhappilyentertained.Enjoythisrobustdishthenexttimeyoucravecomfortfood.
Serves:4
PrepTime:20minutes
CookTime:2hoursand15minutes
2tablespoonsextra-virginoliveoil
2½poundsgrass-fedlambshanks
seasaltandfreshlygroundblackpepper
1largeyellowonion,chopped
3garliccloves,thinlysliced
1teaspoongroundginger
½teaspoongroundallspice
½teaspoongroundcloves
½teaspoongroundcinnamon
½teaspoonfreshlygratednutmeg
1(28-ounce)canwholetomatoes
2poundseggplant,trimmedandcutinto¾-inchcubes
1largebunchlacinatokale,toughstemsremoved,leavessliced
gratedzestof1lemon
1cupchoppedfreshparsley
lemonwedges,forserving
Heat 1 tablespoon of the oil in a large Dutch oven over medium-high heat untilshimmering.Seasonthelambwith½teaspoonsaltand¼teaspoonblackpepperandaddtothepot.Cook,turningoccasionally,untilevenlybrowned,about5minutes.Transferthelambtoaplate.Drainanddiscardthefat.Carefullywipethepotcleanwithpapertowels.
Heattheremaining1tablespoonoilinthesamepotovermediumheat.Addtheonionandgarlic,seasonwithapinchofsalt,andstirwell.Add2tablespoonsofwarmwaterandcook,stirringoccasionally,untiltheonionisbrownandcrisp-tender,about5minutes.Addtheginger,allspice,cloves,cinnamon,andnutmeg.Cook,stirring,for30seconds.Addthetomatoeswiththeirjuices.Gentlysmashthetomatoesintosmallpieceswiththebackofaspoon.Returnthelambtothepot,nestlethemeatinthemixture,andspoonthetomatoesontop.Cover,reducetheheattolow,andsimmerfor1½hours.
Meanwhile,dissolve1½teaspoonssaltin5cupsofwarmwaterinalargebowl.Addtheeggplantpieces,weighthemdownwitha6-to8-inchplate,andsoakfor30minutes.Drain,rinse,anddrainagain.
Afterthelambhassimmeredfor1½hours,transfertheshankstoaplate,leavingthesauceinthepot.Stirtheeggplantandkaleintothepot.Simmer,uncovered,overlowheat,stirringoccasionally,untiltheeggplantisalmosttender,about20minutes.Whenthelambiscoolenoughtohandle,pullthemeatfromthebonesanddiscardthebones.Stirthemeatinto thepotandsimmeruntil theeggplant is tenderbutstillholding its shape,about10minutes.Stirinthelemonzest.
Seasonwith½ teaspoon each salt and black pepper and divide among four servingdishes.Sprinkletheparsleyontopandservewiththelemonwedges.
Nutritionalanalysisperserving:Calories440,Fat17g,SaturatedFat4g,Cholesterol125g,Fiber13g,Protein41g,Carbohydrate35g,Sodium430mg.
ROASTPORKTENDERLOINWITHCOCONUTCURRYVEGETABLES
Shop at your local farmers’market during the summermonths to procure vegetables attheir peak for this dish. Fresh food hasmore flavor and nutrition—awin-win for yourdetoxificationprocess.Ifyoulikealotofheat,leavetheseedsintheserranochiles.
Serves:4
PrepTime:35minutes
CookTime:1hour
1smalleggplant,cutinto½-inchcubes
4tablespoonsplus2teaspoonsextra-virginoliveoil
seasalt
1zucchini,halvedlengthwiseandcutinto½-inch-thickslices
1yellowsummersquash,halvedlengthwiseandcutinto½-inch-thickslices
3smallyellowonions,roughlychopped
2or3serranochiles,seededandcoarselychopped
4garliccloves,halved
1(2-inch)pieceginger,peeledandsliced
2teaspoonsgarammasala
1teaspoongroundturmeric
¼cupcorianderseeds
3bayleaves
1cinnamonstick
3blackcardamompods
1teaspooncuminseeds
1(14.5-ounce)candicedtomatoes
1(5.4-ounce)canunsweetenedcoconutcream
juiceof2lemons
½cuplightlypackedchoppedfreshcilantro,plusmoreforgarnish
1(1½-pound)porktenderloin,halvedlengthwise
2tablespoonscoconutoil
½teaspoongroundcinnamon
pinchofcayennepepper
Preheattheovento475°F.
Line two rimmed baking sheets with foil. On one sheet, toss the eggplant with 2tablespoonsoftheoliveoiland¼teaspoonsalt.Ontheothersheet,tossthezucchiniandsummer squash with 2 teaspoons of the olive oil and ¼ teaspoon salt. Roast, tossingoccasionallyandrotatingthesheetshalfwaythrough,until thevegetablesare tenderandbeginningtobrown,25to30minutes.Whenthevegetablesaredone,preheatthebroiler.
Meanwhile,inthebowlofafoodprocessor,processtheonions,chiles,garlic,ginger,garammasala,turmeric,and1¼teaspoonssaltintoathickpaste.Setaside.
In an extra-large skillet, combine the coriander seeds, bay leaves, cinnamon stick,cardamompods,andcuminseeds.Overmedium-highheat,cookthespices,stirringoften,until fragrant, 2 to3minutes.Usinga spicegrinder (or clean coffeegrinder), grind themixture.
Add the remaining2 tablespoonsoliveoil to the skillet andheat overmediumheat.Addthegroundspicemixtureandwarm,stirringconstantly,untilthespicesarefragrant,about 1minute.Add the reserved onion paste and cook, stirring occasionally, until thepasteisgolden-brown,about10minutes.
Addthedicedtomatoeswiththeirjuices.Continuetocook,stirringoccasionally,untiltheoilbeginstoseparateandthepastebecomesthinnerandsmoother,10to12minutes.Reserve 2¼ cups of the tomato mixture for the curry sauce and store any extra in acoveredglassjarintherefrigeratorforupto3days.
Addthecoconutcreamtothetomatomixtureandraisetheheattomedium-highuntilyoureachagentlesimmer.Stirwell.
Add the roasted eggplant, zucchini, and summer squash. Cook until the vegetableshave absorbed someof the sauce and are completely tender, 6 to 8minutes.Stir in thelemonjuiceandcilantro.Reducetheheataslowaspossibleandcovertokeepwarm.
Onarimmedbakingsheetlinedwithfoil,brushtheporkwiththecoconutoil,seasonwiththegroundcinnamonandcayenne,andsprinklewithapinchofsalt.
Broil the pork about 5 inches from the heat source, turning once, until the pork isfragrant and the spices are beginning to brown, 15 to 20 minutes; an instant-readthermometerinsertedintothethickestpartshouldregister160°F.
Slicetheporkanddivideitamongfourplates.Servewithsomeofthecurryvegetablesauce.
Nutritional analysis per serving: Calories: 547, Fat: 36 g, Saturated Fat: 18 g,Cholesterol:87mg,Fiber:11g,Protein:315g,Carbohydrates:24g,Sodium:446mg
VEGETABLESANDSIDEDISHES
ARUGULAANDFENNELSALAD
Arugula isoneofmy favoritegreens.Here, thepepperyzingof thearugula ismatchedperfectlywiththeslightlysweetcrunchofthefennel.Thissaladwillnicelycomplementanychicken,meat,orfishdish.
Serves:4
PrepTime:10minutes
3tablespoonsextra-virginoliveoil
juiceof1lemon
2smallfennelbulbs,coredandthinlysliced
6ouncesbabyarugula
¼teaspoonseasalt
pinchoffreshlygroundblackpepper
2tablespoonstoastedpepitas,forgarnish
Inalargesaladbowl,whisktheoliveoilandlemonjuiceuntilcombined.Addtheslicedfennelandbabyarugula.Seasonwiththesaltandblackpepperandtosswell.Garnishwithpepitasandserve.
Nutritional analysis per serving: Calories: 170, Fat: 14 g, Saturated Fat: 2 g,Cholesterol:0mg,Fiber:5g,Protein:4g,Carbohydrates:11g,Sodium:220mg
HEIRLOOMTOMATO,CUCUMBER,ANDRADISHSALAD
Heirloom tomatoes are old varieties that until recentlywere notwidely grown or sold.Many of these beauties have been resurrected from obscurity and are unique in theircolors,shapes,andwidelyvaryingflavors.Ifyoucan’tfindheirlooms,justuseamixofdifferenttomatoes—whateverisfreshestandripestatyourmarket.Neverstoretomatoesintherefrigerator;itdestroystheirflavorandstopsthemfromfurtherripening.
Serves:4
PrepTime:10minutes
1poundmixedheirloomtomatoes,cutintoslices,wedges,and/orhalves
1smallcucumber,thinlysliced
2largeradishes,thinlysliced
2tablespoonssliveredalmonds
2tablespoonsextra-virginoliveoil
¼teaspoonseasalt
pinchoffreshlygroundblackpepper
6largefreshbasilormintleaves,thinlysliced
Arrange the tomatoes, cucumber, and radishes on a serving plate or on four individualplates.Sprinklethealmondsoverthevegetables.
Drizzletheoliveoiloverthesalad,thensprinklewiththesalt,blackpepper,andbasilormint.Serve.
Nutritionalanalysisperserving:Calories:100,Fat:8g,SaturatedFat:1g,Cholesterol:0mg,Fiber:1g,Protein:2g,Carbohydrates:6g,Sodium:160mg
GREENBEANSANDALMONDS
Walnutandhazelnutoilsarea true treat foryoursenses—not tomentionyourbody.Tomaintainthephytonutrientsanddelicatehealthyfats,selectunrefinedoilandstoreatroomtemperatureforupto6months.
Serves:4
PrepTime:10minutes
CookTime:5minutes
seasaltandfreshlygroundblackpepper
1½poundsgreenbeans,trimmedandhalved
2teaspoonsDijonmustard
2teaspoonsapplecidervinegar
½shallot,minced
1garlicclove,minced
2tablespoonsextra-virginoliveoil
1tablespoonwalnutorhazelnutoil
¼cupsliveredalmonds
Bringa5-quartpotofwatertoaboiloverhighheat.Add1tablespoonsalt.Addthegreenbeansandcookuntilcrisp-tender,3to4minutes.Drainandimmediatelyrinsewithcoldwater.
Whisktogetherthemustard,vinegar,shallot,andgarlicinasmallbowl.Whiskintheoliveandnutoilsuntilcombined.Seasonwithapincheachofsaltandblackpepper.
Drainthecooledbeansandpatthemdry,thentransferthemtoaservingbowl.Tossthebeanswiththedressing,andthengentlymixinthealmonds.Serve.
Nutritional analysis per serving: Calories: 163, Fat: 10 g, Saturated Fat: 1 g,Cholesterol:0mg,Fiber:6g,Protein:5g,Carbohydrates:17g,Sodium:185mg
SHREDDEDBRUSSELSSPROUTSWITHWARMWALNUTDRESSING
Warmingthedressingfor thissaladbringsout theflavorof themustardseedsandtakesthe raw edge off the shallot and garlic. It will also slightly wilt the shredded Brusselssprouts,allowingthemtosoakuptheflavorsandtenderize.Bestofall,thissaladcanbeservedwarm,atroomtemperature,orchilled.
Serves:4
PrepTime:15minutes
CookTime:5minutes
1poundBrusselssprouts,shredded
2tablespoonsgrapeseedoil
2tablespoonsextra-virginoliveoil
1tablespoonmincedshallot
1garlicclove,minced
1teaspoonbrownorblackmustardseeds(ifyoucan’tfindeither,yellowisfine)
2tablespoonsapplecidervinegar
¼teaspoonseasalt
pinchoffreshlygroundblackpepper
¼cupchoppedwalnuts
1tablespoonmincedfreshchives,forgarnish(optional)
Pour1cupofwaterintothebottomofamediumsaucepanandbringittoaboiloverhighheat. Place a steaming rack or basket over the boilingwater.Add theBrussels sprouts,cover,andsteamuntiltender,3to5minutes.Transfertoalargebowlandallowthemtocool.
Inasmallskillet,heatbothoftheoilsoverlowheat.Addtheshallot,garlic,mustardseeds,vinegar,salt,andblackpepper.Whenthedressingisslightlywarm,drizzleitovertheBrusselssprouts.Mixtocoatevenly.Topwiththewalnutsandchives,ifdesired.
Nutritional analysis per serving: Calories: 217, Fat: 19 g, Saturated Fat: 2 g,Cholesterol:0mg,Fiber:4g,Protein:5g,Carbohydrates:11g,Sodium:168mg
SWISSCHARDWITHPINENUTSANDSCALLIONS
Chardandotherleafygreensmakegreatsidedishesorbasesforcookedvegetablesalads.Chop up any leftover vegetables you have and serve them over sautéed greens,with atastyvinaigrette.Addapoachedorhard-boiledegg,somegrilledfish,oracanofsardinesforacompletemeal.
Serves:4
PrepTime:15minutes
CookTime:5minutes
2tablespoonsextra-virginoliveoil
3garliccloves,minced
1largebunchSwisschard,cutinto½-inch-widestrips
2scallions,thinlysliced
2tablespoonspinenuts
2teaspoonsfreshlemonjuice
½teaspoonseasalt
¼cupthinlyslicedbasil,forgarnish(optional)
Heata largesautépanovermediumheatuntil shimmering.Add theoliveoilandgarlicandcookfor1minute.
Addthechardtothepan,increasetheheattohigh,andtossthechardtodistributetheoilandgarlicevenly.Coverthepanandcookfor1minute.
Uncoverthepanandcontinuetocook,stirring,untilthechardistotallywiltedandthejuicesinthepanfullyevaporate,3to4minutes.
Scatter thescallionsandpinenutsover thechard,andsprinklewith lemonjuiceandsalt.Servegarnishedwithbasil,ifdesired.
Nutritional analysis per serving: Calories: 113, Fat: 10 g, Saturated Fat: 1 g,Cholesterol:0mg,Fiber:2g,Protein:3g,Carbohydrates:6g,Sodium:395mg
WILTEDMIZUNAWITHWALNUTS
InspiredbytheflavorsfrequentlyfoundinsouthernIndiancooking,thisrecipehighlightsthesweetnessoftoastedcoconutcontrastedwiththespicygreens.
Serves:4
PrepTime:5minutes
CookTime:20minutes
seasalt
12ouncesgreenbeans,trimmed
¼cupunsweetenedcoconutflakes
3tablespoonschoppedwalnuts
1tablespooncoconutoil
1tablespooncuminseeds
1tablespoonblackoryellowmustardseeds
2mediumyellowonions,finelychopped
1tablespoonapplecidervinegar
12ouncesmizunaorarugula
Bringa large saucepanofwater to aboil overhighheat.Add1 teaspoon salt.Add thegreenbeansandcookjustuntiltheyarecrisp-tender,about4minutes.Drain.
Meanwhile, toast thecoconutflakesandwalnutsinalargeskilletovermediumheat,tossingoccasionally,untilgoldenbrownandfragrant,about5minutes.Transfertoaplateandreserve.
Heat theoil in thesameskilletovermediumheat.Addthecuminandmustardseedsandcook,stirring,untiltheseedsarefragrantandbegintopop,about20seconds.Addtheonions and a pinch of salt and cook, stirring occasionally, until translucent and tender,about7minutes.Addthevinegarandcookuntilithasevaporated.
Add half of the mizuna and ¼ teaspoon salt. Cook, stirring, until wilted, about 2minutes.Add the remainingmizuna, the green beans, and¼ teaspoon salt. Fold gentlyuntilallofthemizunaiswilted.Transfertoaservingdishandtopwiththetoastedwalnutsandcoconutflakes.Serve.
Nutritional analysis per serving: Calories: 171, Fat: 12 g, Saturated Fat: 6 g,Cholesterol:0mg,Fiber7g,Protein:6g,Carbohydrates:15g,Sodium:421mg
WILDMUSHROOMSAUTÉ
A simple yet delicious sidewith robust flavors—perfect over shirataki noodles or yourfavoritesteamedvegetables.
Serves:4
PrepTime:15minutes
CookTime:10minutes
2tablespoonsextra-virginoliveoil
1largeshallot,finelychopped
¾teaspoonseasalt
10ouncesmaitakeorshiitakemushrooms,trimmedandcutinto½-inchpieces
8ouncesoystermushrooms,trimmedandcutinto½-inchpieces
5ouncescreminimushrooms,trimmedandcutinto½-inchpieces
¼teaspoonfreshlygroundblackpepper
1teaspoontoastedsesameseeds
gratedzestandjuiceof1lime
Heattheoilinalargeskilletovermedium-highheatuntilshimmering.Addtheshallotand¼teaspoonofthesalt.Cookuntillightlybrowned,about1minute,stirringconstantly.
Addthemushrooms,theremaining½teaspoonsalt,andtheblackpepper.Cookuntilthemushroomsarebrownandtender,about8minutes,stirringoccasionally.Thenaturaljuicesfromthemushroomswillreleaseandthenevaporate.
Transferthemushroomstoaservingplatterandsprinklewiththesesameseeds,limezest,andlimejuice.Serve.
Nutritionalanalysisperserving:Calories:120,Fat:8g,SaturatedFat:1g,Cholesterol:0mg,Fiber:4g,Protein:4g,Carbohydrates:12g,Sodium:418mg
SPICYCAULIFLOWERSAUTÉ
This sidedish is sopackedwith flavor itwillmake abeliever out of anyonewho saysvegetablesareboring.Enjoyasa sidedishorevenasa snackorhorsd’oeuvreatyournextsocialgathering.
Serves:4
PrepTime:10minutes
CookTime:40minutes
4tablespoonsgrapeseedoil
1headcauliflower,cored,floretscutintobite-sizepieces
1redbellpepper,seededandslicedinto½-inchstrips
2jalapeños,seededandthinlysliced
3garliccloves,minced
1tablespoongluten-free,low-sodiumtamari
limewedges,forserving
Inalargesautépan,warm2tablespoonsoftheoiland²/³cupofwaterovermedium-highheat. Add half of the cauliflower and allow it to cook, stirring occasionally. After thewaterbeginstoevaporateandthecauliflowerstartstofryintheoil,continuetostiruntilthe cauliflower is brown and crisp, 6 to 8minutes. Using a slotted spoon, transfer thecauliflowertoaplate.
Cooktheremainingcauliflowerinthesameway.Duringthelast2minutesofcooking,addthebellpepper,jalapeños,andgarlic.Thenreturnthefirstbatchofcauliflowertothepan,addthetamari,andtosstocombine.
Servewithlimewedges.
Nutritional analysis per serving: Calories: 210 Fat: 15 g, Saturated Fat: 1.5 g,Cholesterol:0mg,Fiber:7g,Protein:6g,Carbohydrates:18g,Sodium:260mg
BRAISEDBROCCOLIWITHTOMATOESANDROASTEDGARLIC
Servingwholebroccolispearsmakesforacreativewaytoenjoyawholeheadofbroccoli.Tomakespears,separatethecrownfromthestem(bothsectionsshouldbeaboutthesamelength). Peel off the tough outer skin of the stem and cut lengthwise into½-inch-thickstrips.Cutthecrown(theflorets)intolongspearswith½-inch-widestems.
Serves:4
PrepTime:10minutes
CookTime:15minutes
2tablespoonsextra-virginoliveoil
½cupthinlyslicedredonion
1largeheadbroccoli,cutintospears(seeheadnote)
2tablespoonsmashedRoastedGarlicwithOliveOilandRosemary(here)
½cuplow-sodiumchickenstock
1cupdicedtomatoes
1tablespoonmincedfreshrosemaryor½teaspoondriedrosemary
½teaspoonseasalt
pinchoffreshlygroundblackpepper
finelyshreddedfreshbasil,forgarnish(optional)
Heat theoliveoil ina largesautépanovermediumheatuntil shimmering.Add the redonionandsautéuntilsoftandbeginningtobrown,3to5minutes.
Addthebroccoliandgarlicpasteandsautéforanotherminute,stirringtodistributethegarlicthroughoutthebroccoli.
Add the chicken stock, tomatoes, rosemary, salt, and black pepper and bring to asimmer.Reducetheheattoalowsimmer,coverthepan,andcookfor5minutes.
Uncover thepan,give thebroccoliagoodstir, andcontinue tocook,uncoveredandstirringoccasionally,untiltheliquidhasmostlyevaporatedandthebroccoliisquitesoft,about5minutes.Garnishwithbasil,ifdesired,andserve.
Nutritionalanalysisperserving:Calories:120,Fat:9g,SaturatedFat:1g,Cholesterol:5mg,Fiber:3g,Protein:3g,Carbohydrates:10g,Sodium:340mg
GARLICANDCHILEBROCCOLINIWITHSOFT-BOILEDEGGS
Useany leftoverbroccolini in tomorrow’sbreakfast.Simplypoachorboilanadditionaleggformoreprotein,sprinkleonafewchoppednutsforalittlecrunch,andservewithasideofberries.
Serves:4
PrepTime:25minutes
CookTime:7minutes
3bunchesbroccolini
4garliccloves,peeled
4largeomega-3eggs
2tablespoonsextra-virginoliveoil
¾tablespoonbalsamicvinegar
¼teaspooncrushedredpepperflakes
¼teaspoonseasalt
pinchoffreshlygroundblackpepper
Bringalargepotofwatertoaboiloverhighheat.
Whilewaitingforthewatertoboil,preparethebroccolinibytrimminganddiscardingthebottom inchofeachstalk.Cut thestalks into2-inchpieces,cutting thicker stalks inhalflengthwise.Cutthebroccolinifloretsintobite-sizepieces.
When thewater is boiling, add thebroccolini stalks andgarlic.Cook for3minutes.Addtheflorets,andcookfor1minute.Transfertoacolandertodrain,andruncoldwateroverthebroccoliniandgarlictostopthecookingprocess.
To soft-boil the eggs, place them in a large saucepan and add enough coldwater tocoverby1inch.Bringtoaboilovermediumheat;thenremovefromtheheatandcover.Letstandfor2minutes.Transfertoabowlwithaslottedspoonandcoverwithcoldwater.
Removethecookedgarlicfromthebroccolini.Roughlychopthegarlicandthenmashitwithaforkorthebackofaknife.Inalargebowl,combinethemashedgarlic,oliveoil,vinegar,redpepperflakes,salt,andblackpepper.
Blot the broccoliniwith paper towels to remove any excesswater.Add to the bowlwiththedressingandtosstocombine.Dividethebroccoliniamongfourplates.Carefullypeeleacheggandplaceontopofthebroccolini.Serve.
Nutritional analysis per serving: Calories: 162, Fat: 12 g, Saturated Fat: 2 g,Cholesterol:180mg,Fiber:3g,Protein:9g,Carbohydrates:7g,Sodium:234mg
BROCCOLIRABEWITHHOTITALIANSAUSAGE
Thisdishisdeliciousservedhotorcold,andmaybeenjoyedasaheartysnack,too.Withafriedegg,itmakesagreatbreakfast.
Serves:4
PrepTime:10minutes
CookTime:10minutes
¾teaspoonseasalt
1½poundsbroccolirabe,trimmedofthickstems
2tablespoonsgrapeseedoil
4garliccloves,thinlysliced
8ounceshotItaliansausage,casingsremoved
gratedzestandjuiceof1lemon
lemonwedges,forserving
Bringa3-quartsaucepanofwatertoaboiloverhighheat.Prepareanicebathbyplacing6icecubesinabowlandfillingittothetopwithcoldwater;setaside.Add½teaspoonsalt and the broccoli rabe to the boiling water. Cook until just tender, 1 to 2 minutes.Drain, and transfer to the ice bath.When the broccoli has cooled, drain again and setaside.
Heattheoilinalargeskilletoverhighheatuntilshimmering.Addthegarlicandcook,stirring constantly, until golden, about 20 seconds. Transfer the garlic to a plate andreserve.Add thesausage to thepanandsauté,breaking itupwith thebackofa spoon.Cookthesausageuntilitbeginstobrownandcrisp,3to4minutes.
Addthebroccolirabe,lemonzest,andreservedgarlictothepan.Tossuntilwarmed,2to3minutes,andseasonwiththeremaining¼teaspoonsalt.
Transfertoaservingplateandsprinklewiththelemonjuice.Serveimmediately,withadditionallemonwedges.
Nutritional analysis per serving: Calories: 300, Fat: 25 g, Saturated Fat: 7 g,Cholesterol:45mg,Fiber:4g,Protein:14g,Carbohydrates:7g,Sodium:495mg
CAULIFLOWER“RICE”
This recipe is destined to become a family staple. You can adapt it to fit your tastepreferencesbychanginguptheseasoningsandofferingitwithavarietyofmeals.
Makes:about2cups
PrepTime:5minutes
CookTime:10minutes
1headcauliflower
2tablespoonsextra-virginoliveoilorcoconutoil
1smallyellowonion,finelychopped
pinchofseasalt
juiceof½lime(optional)
pinchofcumin(optional)
1tablespoonchoppedfreshcilantro(optional)
Cutthecauliflowerinhalf.Placeaboxgrateroveralargebowlandgrateeachcauliflowerhalfoverthebigholesofthegrater—holdthecauliflowerbyitsstemasyougrateitinto“rice.” Alternatively, you can coarsely chop the core and the florets and pulse themtogetherinafoodprocessoruntiltheyarereducedtothesizeofcouscousorricegrains—becarefulnottooverprocess.
Heattheoliveoilinamediumnonstickpanovermedium-highheatuntilshimmering.Addtheonionandcookuntilsoftened,2to3minutes.
Add the cauliflower “rice” to thepan and stir to combine.Cook, stirring frequently,until the cauliflower is slightly crispy on the outside but tender on the inside, 5 to 8minutes.Toenhancetheflavor,addthelimejuice,cumin,and/orcilantroandserve.
Nutritional analysis per serving (½ cup): Calories: 84, Fat: 8 g, Saturated Fat: 1 g,Cholesterol:0mg,Fiber:2g,Protein:1g,Carbohydrates:5g,Sodium:79mg
MASHEDCAULIFLOWERWITHHORSERADISH
It may be hard to believe that a rock-hard vegetable can be transformed into a soft,indulgent,andluscioustreat,butthiscauliflowerpreparationyieldsatexturereminiscentof thebelovedmashedpotato.Thisdishsparesyou thebloodsugar spikes, though,andleavesyouenergized.Vidaliaonionslendamellow,sweeterflavorthanotheronions,butifyoucan’tfindthematyourmarket,justsubstitute1mediumyellowonion.
Serves:4
PrepTime:15minutes
CookTime:20minutes
2tablespoonsgrapeseedoil
½largeVidaliaonion,finelychopped
1½teaspoonsseasalt
2tablespoonspinenuts
½teaspoonfreshlygratednutmeg
1headcauliflower,stemtrimmedandcutinto1-inchpieces
1tablespoonfreshlygratedhorseradish
¼teaspoonfreshlygroundblackpepper
1tablespoonmincedfreshchives
Heattheoilinasmallsaucepanovermedium-lowheat.Addtheonionand¼teaspoonofthe salt and cook, stirring occasionally, until the onion is very tender but not browned,about20minutes.Stir inthepinenutsandnutmegandcookfor1moreminute,stirringcontinuouslytoavoidburningthenuts.
Meanwhile,bringalargepotofwatertoaboiloverhighheat.Add1teaspoonofthesalt.Cookthecaulifloweruntilitisverytender,about10minutes.Drainandtransfertoafoodprocessor.Pulseuntilchopped.
Addtheonionmixturetothefoodprocessor,alongwiththehorseradish,blackpepper,andremaining¼teaspoonsalt.Pulseuntilalmostcompletelysmooth.
Transfertoaservingbowl,topwiththechives,andserve.
Nutritional analysis per serving: Calories: 200, Fat: 11 g, Saturated Fat: 1 g,Cholesterol:0mg,Fiber:8g,Protein:7g,Carbohydrates:24g,Sodium:430mg
SPICYGARLICEGGPLANTWITHMINT
Ilovethecombinationofspicyredpepperflakesandmint.Here,theybalanceeachotherbeautifully with the neutral eggplant serving as the canvas to carry the flavors. Mintsoothesthebelly,soforthoseofyouconcernedaboutthespiceinthisdish,tryitwithalittleextramint.
Serves:4
PrepTime:15minutes
CookTime:15minutes
1½tablespoonscoconutoil
2mediumeggplants,diced
½teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
3garliccloves,minced
½teaspooncrushedredpepperflakes
10freshmintleaves,julienned,forgarnish
Inalargenonsticksautépanorskillet,heat1tablespoonoftheoilovermedium-highheatuntil shimmering.Addasmucheggplantasyoucan fit in thepan,probablyabout two-thirdsofit,andcookfor3to4minutes,stirringconstantly.Astheeggplantshrinksabit,stirintheremainingeggplant,alongwiththesaltandblackpepper.Continuesautéingandstirringuntiltheeggplantistender,6to7moreminutes.
Next,pushabitofeggplanttothesideofthepan.Addtheremaining½tablespoonoil,alongwiththegarlicandredpepperflakes.Stiruntilthegarliciscooked,30secondsto1minute.Then,stirtocombinewiththeeggplant.Garnishtheeggplantwithmintandserve.
Nutritional analysis per serving: Calories: 120, Fat: 6 g, Saturated Fat: 4.5 g,Cholesterol:0mg,Fiber:8g,Protein:3g,Carbohydrates:17g,Sodium:300mg
STEAMEDVEGETABLESWITHLEMONAIOLI
Making aioli is very rewarding, as you transform simple ingredients into a new,unrecognizableform.Keepsomearoundinyourrefrigeratoranddolloponpoachedeggsforanicebreakfasttreat.
Serves:8
PrepTime:15minutes
CookTime:10minutes
1largeomega-3eggyolk
gratedzestof½lemon
1garlicclove,halved
¼teaspoonseasalt
½cupextra-virginoliveoil
1poundasparagus,trimmed
8ouncessnowpeas,trimmed
1largeyellowsummersquash,cutinto½-inch-thickspears
1redbellpepper,seededandcutinto¼-inch-thickstrips
Combinetheeggyolk,lemonzest,garlic,salt,and1teaspoonofwaterinthebowlofafood processor. Pulse a few times; then, with the machine running, stream the oil inthroughthefeedtubeandblenduntilalloftheoilisincorporatedandtheaioliissmooth.Transfertoasmallbowl.
Pour1cupofwaterintothebottomofamediumsaucepanandbringittoaboiloverhigh heat. Place a steaming rack or basket over the boiling water. Add the asparagus,cover, and steam until bright green and crisp-tender, about 4 minutes. Transfer theasparagus toaplatter largeenoughforallof thevegetables,butkeep thewaterboiling.Steamthesnowpeasuntilbrightgreenandcrisp-tender,about2minutes.Transfertotheplatter.Steamthesquashuntilcrisp-tender,about3minutes.Transfertotheplatter.
Addthebellpepperstripstotheplatterofsteamedvegetablesandservewiththeaioliontheside,fordipping.
Nutritional analysis per serving: Calories: 150, Fat: 15 g, Saturated Fat: 2 g,Cholesterol:28mg,Fiber:3g,Protein:4g,Carbohydrates:17g,Sodium:87mg
ZUCCHINIRIBBONSWITHPEARLONIONSANDCARDAMOM
Pearlonionsaresweetandmild.They’reusuallysoldunpeeled,butsomestoresnowcarrythempeeled,whichmakesthisdishevenfasterandeasiertoprepare(youcanjustskiptheblanchingstep).Thissidedishcanbeservedhot,atroomtemperature,orchilled—makingitaversatileadditiontoyourbagofculinarytricks.
Serves:4
PrepTime:10minutes
CookTime:15minutes
10pearlonions
2tablespoonsextra-virginoliveoil
1smallshallot,thinlysliced
1teaspoonmincedfreshginger
½cuplow-sodiumchickenstock
½teaspoonseasalt
1zucchini,shaved(withamandolinorvegetablepeeler)intolongribbons
2tablespoonssliveredalmondsorchoppedhazelnuts
1tablespoonjuliennedfreshmintleaves
¼teaspoongroundcardamom
Bringa largepotofwater toaboiloverhighheat.Preparean icebathbyplacing6 icecubesinabowlandfillingittothetopwithcoldwater;setaside.Blanchtheonionsintheboilingwaterfor1to2minutes.Removethemfromthewaterandtransferthemtotheicebath.Drainthemafteracoupleofminutes,andthenyoushouldbeabletoeasilyremovetheskins.
Heat theoliveoil in a large sautépanovermediumheat until shimmering.Add theshallot and sauté gently until soft and beginning to brown, about 2 minutes. Add theginger and pearl onions and sauté until the onions begin to brown slightly, about 5minutes.
Addthechickenstockandsaltandbringtoagentlesimmer,coverthepan,andcookuntilthestockhascompletelyevaporated,about5minutes.Removethepanfromtheheat.
Addthezucchini,almonds,mint,andcardamomandtosswelltocombineandtoallowthezucchinitowiltfromtheresidualheatinthepan.Serve.
Nutritionalanalysisperserving:Calories:118,Fat:9g,SaturatedFat:1g,Cholesterol:0mg,Fiber:2g,Protein:2g,Carbohydrates:10g,Sodium:306mg
BRAISEDCELERYHEARTSINWALNUTOIL
Whileit’sgreattohaveavarietyofoilstocookwith,forthisrecipeitisfinetosubstituteanothernutoiloradditionalextra-virginoliveoilifyoudon’thappentohavewalnutoilonhand.
Serves:4
PrepTime:5minutes
CookTime:25minutes
1poundorganiccelery
2tablespoonsextra-virginoliveoil
1garlicclove,minced
1bayleaf
¼teaspoonseasalt
pinchoffreshlygroundblackpepper
1tablespoonwalnutoil
Useavegetablepeelertopeeltheouterskinofftheceleryribs.Trimbothendsandcuttheheartsinhalfcrosswise.
Warm the olive oil in a large skillet over medium heat until shimmering. Add theceleryandcook, turningoccasionally,until goldenbrownonall sides,8 to10minutes.Add1cupofwater,thegarlic,bayleaf,salt,andblackpepper.Coverandcookuntilmostoftheliquidhasevaporatedandtheceleryistender,14to15minutes.
Discardthebayleafandservethecelerydrizzledwiththewalnutoil.
Nutritional analysis per serving: Calories: 110, Fat: 10 g, Saturated Fat: 1.5 g,Cholesterol:0mg,Fiber:2g,Protein:0g,Carbohydrates:4g,Sodium:270mg
JICAMAFRIES
Jicama isanonstarchy rootvegetablecommonlyused inMexicoandSoutheastAsia. Ithas a crisp, juicy texture anda slightly sweet flavor.Use it raw in saladsand slaws,orcookedinplaceofstarchierrootvegetables.
Serves:4
PrepTime:10minutes
CookTime:35minutes
1largejicama,peeledandcutinto¼-inchsticks
1tablespoonextra-virginoliveoil
¼teaspoonseasalt
pinchoffreshlygroundblackpepper
¼teaspoonsmokedorsweetpaprika(optional)
¼teaspoongroundcumin(optional)
Preheattheovento400°F.Placealargerimmedbakingsheetintheoventopreheat.
In a bowl, toss the jicama frieswith the olive oil, salt, black pepper, and spices, ifdesired.
Carefullyspreadthejicamafriesontothehotbakingsheetinasinglelayer.Roastfor20minutes;then,givethemastirandroastforanother15minutes.Servehot.
Nutritionalanalysisperserving:Calories:145,Fat:4g,SaturatedFat:1g,Cholesterol:0mg,Fiber:15g,Protein:2g,Carbohydrates:27g,Sodium:157mg
SNACKS
CUCUMBER-KALESMOOTHIE
Enjoy this smoothie as a refreshing afternoon pick-me-up to keep you energized andfocused.Having a small protein-based snack between 2 p.m. and 4 p.m. helps regulateblood sugar levels and the hormones that keep your body’s circadian clock in acomfortablerhythm.
Serves:1
PrepTime:10minutes
1(4-inch)piecehothouseorEnglishcucumber,peeled
¼cuptightlypackedkaleleaves
2rawwalnuts
1(1-inch)pieceginger,peeledandcoarselychopped
2tablespoonsalmondbutter
¾cupunsweetenedalmondmilk
1tablespoonfreshlemonjuice
1tablespoonchiaseeds
2largeicecubes
Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.
Nutritional analysis per serving: Calories: 376, Fat: 30 g, Saturated Fat: 4 g,Cholesterol:0mg,Fiber:9g,Protein:14g,Carbohydrates:17g,Sodium:148mg
SPICYMOCKTAIL
Thisisthespicyafternooncounterparttoyourmorningvegetablesmoothie,withatouchoftofuforaddedprotein.
Serves:1
PrepTime:20minutes
½cuptightlypackedspinachleaves
½tomato,chopped
2celeryribs
3radishes,chopped
4ouncesnon-GMOsilkenorsofttofu
1teaspoonfreshlemonjuice
pinchofcayennepepper,ortotaste
pinchoffreshlygroundblackpepper
pinchofcelerysalt
2icecubes
Placealloftheingredients,exceptforoneceleryrib,inablenderandpureeuntilblended,30secondsto1minute,stoppingtoscrapedowntheblenderifnecessary.Tasteandadjusttheseasoningsasdesired.
Pourintoaglass.Garnishwiththecelerystalkandserve.
Nutritionalanalysisperserving:Calories:95,Fat:4g,SaturatedFat:1g,Cholesterol:0mg,Fiber:4g,Protein:7g,Carbohydrates:9g,Sodium:248mg
DEVILEDEGGS
Dress up your normal hard-boiled versionwith this creative twist on deviled eggs.Theincredibleegg isapowerfoodbecause itcontainsphytonutrients,completeprotein,andhealthyfats.Itmakesforanideallow-glycemicafternoonsnack.
Serves:4
PrepTime:20minutes
CookTime:5minutes
1smallyellowsummersquash,coarselygrated
½teaspoonseasalt
4largeomega-3eggs
1scallion,finelychopped
2tablespoonstahini
1tablespoonMayonnaise(here)orVegenaise
2teaspoonsfreshlemonjuice
sesameseeds,forgarnish
cayennepepper,orsmokedorsweetpaprika,forgarnish
Placethesquashinacolander,sprinklewith¼teaspoonofthesalt,andsetthecolanderinthesinktodraintheexcessliquid.
Puttheeggsinalargesaucepanandaddenoughcoldwatertocoverby1inch.Bringto a boil over medium-high heat, remove from the heat, and cover. Let stand for 12minutes.Transfertheeggstoabowlwithaslottedspoonandcoverwithcoldwater.Whencold,peeltheeggsandcuteachinhalflengthwise.Scoopouttheyolksandplacetheminasmallbowl.
Squeeze as much liquid as possible out of the squash. Add the squash, scallion(reserving some of the greens for garnish), tahini, mayonnaise, and lemon juice to thebowl with the egg yolks. Mix until well combined and season with the remaining ¼teaspoonsalt.
Divide the yolk mixture among the egg white halves. Sprinkle the tops with thereservedscalliongreens,sesameseeds,andcayennepepper,andserve.
Nutritionalanalysisperserving:Calories133,Fat10g,SaturatedFat2g,Cholesterol226mg,Fiber1g,Protein9g,Carbohydrates5g,Sodium383mg
EGGSALADINENDIVESPEARS
Endiveisaslightlybittervegetablethatlookslikeasmall,elongated,paleyellow-greenlettuce.Theindividualleavesaregreatforholdingdips,spreads,andsalads.Ifendiveisn’tavailable,youcanalsousethesmallerinnerleavesofromainelettuce,orscooptheeggsaladontocucumberrounds.
Serves:4
PrepTime:15minutes
CookTime:5minutes
2largeomega-3eggs
1celeryrib,includingleaves,finelydiced
1scallion,finelysliced
1tablespoonmincedfreshchives,basil,orparsley
2tablespoonsMayonnaise(here)orVegenaise
2teaspoonsDijonorgrainyFrenchmustard
½teaspoongroundturmeric
¼teaspoonsmokedorsweetpaprika
seasaltandfreshlygroundblackpepper
1Belgianendive,leavesseparated
Puttheeggsinalargesaucepanandaddenoughcoldwatertocoverby1inch.Bringtoaboilovermedium-highheat,removefromtheheat,andcover.Letstandfor12minutes.Transfer toabowlwithaslottedspoonandcoverwithcoldwater.Whencold,peel theeggsanddice.
Inasmallbowl,combine thedicedeggs,celery,scallion,andchivesandmixgentlywith a fork.Add themayonnaise,mustard, turmeric, and paprika and combine. Seasonwithsaltandblackpeppertotaste.
Scooptheeggsaladontotheendiveleavesandserve.
Nutritional analysis per serving: Calories: 90, Fat: 8 g, Saturated Fat: 1.5 g,Cholesterol:95mg,Fiber:1g,Protein:3g,Carbohydrates:2g,Sodium:290mg
STUFFEDCAMPARITOMATOES
I love growing tomatoes inmy summer garden. There is nothing better than inviting agroupof friendsover toenjoyabike rideandanafternoonsnack featuringhomegrownvegetables.Youdon’thavetohaveagardentoenjoythisrecipewithyourfriends—youjusthavetoappreciatedelicious,easy,andsatisfyingsnackfoods.
Serves:4
PrepTime:20minutes
CookTime:5minutes
2poblanopeppers
8Camparitomatoes
1avocado,peeledandpitted
½bunchcilantro,includingstems
1½teaspoonsfreshlimejuice
½teaspoonseasalt
2tablespoonstoastedsunflowerseeds
Restthepeppersonthegrateofagasstove.Turnthefiretomediumandcharthepeppers,turning them with tongs, until evenly blackened and blistered, about 5 minutes.(Alternatively,youcanroastthepeppersoveragasgrillorunderthebroiler.)Transfertoabowl, coverwith plasticwrap, and let steam.When cool enough to handle, rub off thecharredskinanddiscard,alongwiththestemsandseeds.
While the peppers cool, slice off a little from the top andbottomof each tomato tocreateflatsurfaces.Cutthetomatoesinhalf.Scoopoutanddiscardtheseeds.
Transferthepepperstoafoodprocessor,alongwiththeavocado,cilantro,limejuice,andsalt.Pureeuntilverysmooth.Transfertoazipper-topplasticbagandsnipaholeinonecorner.Pipetheavocadomixtureintothetomatohalves.Topwiththesunflowerseedsandserve.
Nutritional analysis per serving: Calories: 140, Fat: 9 g, Saturated Fat: 1.5 g,Cholesterol:0mg,Fiber:4g,Protein:2g,Carbohydrates:12g,Sodium:300mg
BELLPEPPERMINIQUICHES
Imakeadoublebatchofthesequichesandfreezehalf.Thatway,onbusymorningswhenIamcatchingaplaneorneedasnackbetweenmeetings,Icanpoponeinmytoasterovenandavoidcravingsomethingsweet.
Serves:12
PrepTime:10minutes
CookTime:20minutes
1tablespoongrapeseedoil
8largeomega-3eggs
4bellpeppers(yellow,green,andred),seededandfinelychopped
1teaspoonseasalt
½teaspooncumin
¼teaspoonfreshlygroundblackpepper
pinchofcayennepepper,ortotaste
Preheattheovento450°F.Brusha12-cupmuffintinwiththegrapeseedoil.
Whisktheeggs ina largebowl.Addthebellpeppers,salt,cumin,blackpepper,andcayenneandstirtocombine.Dividetheeggmixtureamongthemuffincups,fillingthemjustbelow the rim.Place themuffin tinona rimmedbakingsheetand transfer it to theoven.
Bake,rotatingonce,untilthequichesarepuffyandbrownandatoothpickinsertedintothecentercomesoutclean,18to20minutes.Servewarm.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Simplyreheatintheovenat325°Funtilwarmedthrough,about10minutes.
Nutritionalanalysisperserving(1miniquiche):Calories145,Fat9g,SaturatedFat2g,Cholesterol300mg,Fiber2g,Protein11g,Carbohydrates8g,Sodium586mg
ROASTEDVEGETABLESWITHARTICHOKEHUMMUS
Artichokes are one ofmy favorite vegetables because they peak during thewinter, yetthereissomethingverylightandspringlikeaboutthem.Thistwistonhummussubstitutesartichokesforchickpeastoyieldthatcreaminesswealllove.Alongwithgreatflavorandtexture,thisrecipeboastshealthyamountsoffiberandissuretosatisfyyouforhoursuntilyournextmeal.
Serves:8
PrepTime:15minutes
CookTime:30minutes
1largeheadcauliflower,coredandcutinto2-inchflorets
½cupplus2tablespoonsextra-virginoliveoil
1poundasparagus,trimmed
8ouncesgreenbeans,trimmed
10ouncesBrusselssprouts,trimmedandhalved
10ouncescherrytomatoes
2(9-ounce)packagesfrozenartichokehearts,thawed
2garliccloves,halved
¼cuptahini
gratedzestandjuiceof1lemon
1tablespoonchoppedfreshparsley
½teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
¼teaspoongroundcumin
Preheattheovento450°F.Linetworimmedbakingsheetswithfoil.
In a large bowl, toss the cauliflower with 2 tablespoons of the oil. Transfer thecauliflowertooneofthelinedbakingsheetsandroastuntiltender,15to20minutes.Placehalfofthecauliflowerinafoodprocessorandtheotherhalfonaplatter.
Toss the asparagus, green beans, Brussels sprouts, and tomatoes with ¼ cup of theoliveoil anddividebetween the two linedbaking sheets.Roastuntil thevegetablesarecrisp-tender and beginning to brown, 10 to 15minutes. Transfer to the platterwith thecauliflowerandletcool.
Meanwhile, to the foodprocessor add the artichokehearts, garlic, tahini, lemonzestand juice, and the remaining ¼ cup of the olive oil. Puree, scraping down the sides
occasionally,untilsmooth.Addtheparsley,salt,blackpepper,andcuminandcontinuetopureeuntilwellcombined.
Servetheroastedvegetableswiththeartichokedip.Storeanyleftoverdipinanairtightcontainerintherefrigeratorforupto5days.
Nutritional analysis per serving: Calories: 290, Fat: 22 g, Saturated Fat: 3.5 g,Cholesterol:0mg,Fiber:10g,Protein:7g,Carbohydrates:20g,Sodium:160mg
SARDINE-CUCUMBERBITES
Sardines are a good source of omega-3 fatty acids without the mercury levels seen inlargerfish.Enjoyabitoftheoliveoiltheyarepackedinforextrahealthyfat.
Serves:4
PrepTime:20minutes
2tablespoonsfreshlemonjuice
1tablespoonMayonnaise(here)orVegenaise
2tablespoonsfinelychoppedfreshchives,plusmoreforgarnish
1tablespooncapers,rinsed,drained,andchopped
1teaspoonsmokedpaprika,plusmoreforgarnish
1(6.7-ounce)canoil-packedwildsardines,flakedintosmallpieces,oilreserved
1smallredbellpepper,seededandfinelychopped
1seedlesscucumber,trimmedandsliced
Combinethelemonjuice,mayonnaise,chives,capers,andpaprikainalargebowl.
Foldinthesardinesandbellpepperandgentlymix.Add1tablespoonofoilfromthesardinecanifthemixtureisdry.
Mound the sardine mixture onto the cucumber slices and garnish with additionalpaprika.Serve.
Nutritionalanalysisperserving:Calories:140Fat:8g,SaturatedFat:1g,Cholesterol:70mg,Fiber:1g,Protein:13g,Carbohydrates:4g,Sodium:340mg
CREAMYHERBEDTAHINIDIP
Tahini is akey ingredient inhummusand falafel, and is alsoused tomakemanyothersaucesanddips.It’srich,creamy,andverynutritious.Servethisdipwithrawvegetables(suchascelery,cucumbers,grapetomatoes,broccoli,snowpeas,broccolini,andharicotsverts)orasasauceovergrilledfish.
Makes:about2cups
PrepTime:15minutes
1cuptahini
¼cuplooselypackedfreshcilantroleaves
8to10freshmintleaves
5largefreshbasilleaves
1largescallion,cutinto2-inchpieces
2tablespoonsmincedfreshchives
1garlicclove,halved
juiceof1lemon
2tablespoonsextra-virginoliveoil
½teaspoonseasalt
¼teaspoongroundturmeric
¼teaspoongroundcumin
¼teaspoongroundcoriander
¼teaspoonfenneloraniseseeds
Combinealloftheingredientsplus1cupofhotwaterinablenderandblenduntilsmooth.Addmorehotwaterasneedediftheblenderisstruggling.Serve.
Storeanyleftoverdipinanairtightcontainerintherefrigeratorforupto5days.
Nutritionalanalysisperserving(2tablespoons):Calories:105,Fat:10g,SaturatedFat:1g,Cholesterol:0mg,Fiber:1g,Protein:3g,Carbohydrates:4g,Sodium:79mg
SPICYROASTEDPEPPERANDWALNUTDIP
Here’sagreatsnacktoservewithcarrots,radishes,sugarsnappeas,celery,jicama,oranyotherfavoritecrunchyfreshvegetable.
Makes:about2cups
PrepTime:10minutes
CookTime:30minutes
2tablespoonsextra-virginoliveoil
4redbellpeppers,seededandcutinto½-inch-thickstrips
¼cupshelledwalnuts
½to¾teaspooncrushedredpepperflakes
¼teaspoonseasalt
Preheattheovento500°F.
Linetworimmedbakingsheetswithaluminumfoilandbrushwiththeoil.Spreadthebellpeppersoutonthesheetsandroastuntiltheyaretenderandbrowningattheedges,17to20minutes.
Transfer thepeppers toa foodprocessorandprocessuntil smooth.Add thewalnuts,crushedredpepperflakes,andsaltandprocessagainuntilsmooth.Serve.
Storeanyleftoverdipinanairtightcontainerintherefrigeratorforupto5days.
Nutritionalanalysisper serving (¼cup):Calories: 70,Fat: 6g, SaturatedFat: 0.5g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:4g,Sodium:75mg
BABAGHANOUSH
Baba ghanoush is a traditional Middle Eastern eggplant dip that is rich in vitamins,minerals,andimportantphytonutrients.
Serves:8
PrepTime:10minutes,pluscoolingtime
CookTime:55minutes
2smalleggplants
¼cuptahini
2tablespoonsextra-virginoliveoil
2garliccloves,halved
juiceof1lemon
½teaspoonseasalt
¼cuplooselypackedcoarselychoppedparsley
1bunchcelery,cutintosticks,forserving
Preheatthebroiler.Linearimmedbakingsheetwithfoil.
Prickeacheggplantafewtimeswithaforkandplaceonthelinedbakingsheet.Placetheeggplants about4 inchesunder thebroiler andbroil, turningevery5minutesor so,untiltheskiniscompletelycharred,15to20minutes.Removefromtheovenandheattheovento375°F.
Whentheovencomestotemperature,returntheeggplantstotheovenandroastuntilthey are completely soft, 30 to 35minutes;when pressedwith the back of a fork theyshouldofferlittleresistance.
Allowtheeggplantstocoolenoughsothatyoucanhandlethem,about25minutes.
Cut each eggplant in half and, using a rubber spatula, carefully scrape out the pulp.Discardtheskin.
In a blender or food processor, combine the eggplant pulp, tahini, olive oil, garlic,lemonjuice,andsalt.Pureeuntilsmooth.Transferthediptoaservingbowlandstirintheparsley.Servewithcelerysticksfordipping.
Storeanyleftoverbabaghanoushinanairtightcontainerintherefrigeratorforupto5days.
Nutritional analysis per serving (¼ cup): Calories: 120, Fat: 8 g, SaturatedFat: 1 g,Cholesterol:0mg,Fiber:5g,Protein:3g,Carbohydrates:12g,Sodium:240mg
WARMHERBEDOLIVES
Trytofindolivesthathavenotbeenpitted,astheygenerallytastebetterandareofhigherqualitythanpittedolives.
Serves:8
PrepTime:10minutes
½cupextra-virginoliveoil
2garliccloves,lightlycrushed
1(2-inch)striplemonpeel
1bayleaf
6to8blackpeppercorns
½teaspoondriedrosemaryorthyme
½teaspoonfennelseeds
2cupsmixedunpittedolives
Inasmallsaucepan,combinealloftheingredientsexcepttheolives.Oververylowheat,warmtheoiljustuntilthegarlicstartstogentlysizzle,thenremovefromtheheat.
Placetheolivesinaglassorceramicbowlandpourthewarmoiloverthem.Allowtheolivestomarinateatroomtemperaturefor1hourbeforeserving.
Storeanyleftoverolivesinanairtightcontainerintherefrigeratorforupto2weeks;allowtocometoroomtemperaturebeforeserving.
Nutritionalanalysisperserving(¼cup):Calories:159,Fat:16g,SaturatedFat:2g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:4g,Sodium:517mg
GUA-KALE-MOLE
Ifyouhavepickyeatersaround,thisrecipeisoneyouwillwanttowhipupsoon!Theywon’tevenknowtheyareeatinghealthygreenswitheachdelicious,delectablebite.Servewithfreshveggiedipperssuchascucumbers,radishes,sugarsnappeas,cherrytomatoes,cauliflowers,redbellpeppers,andcarrots.
Serves:6
PrepTime:15minutes
2buncheskale,stemmedandroughlychopped
1bunchcilantro,stemsincluded
2tomatoes,chopped
⅓redonion,chopped
1jalapeño,seededandhalved
1garlicclove,halved
juiceof2limes
½teaspoonseasalt
3avocados,peeledandpitted
Inthebowlofafoodprocessor,combinethekale,cilantro,1cupofthechoppedtomato,1½tablespoonsof theonion, thejalapeño,garlic, limejuice,andsalt.Pureethemixtureuntilsmooth,scrapingdownthesidesasneeded,1 to2minutes.Add theavocadosandpureeagainuntilblended,30secondsto1minute.
Transferthegua-kale-moletoabowlandstirintheremainingchoppedtomatoesandonion.Serve.
Storeanyleftoverdipinanairtightcontainer,withparchmentpaperpressedagainstthesurfacetopreventdiscoloration,intherefrigeratorforupto5days.
Nutritionalanalysisperserving(½cup):Calories:216,Fat:15g,SaturatedFat:2g,Cholesterol:0mg,Fiber:10g,Protein:6g,Carbohydrates:20g,Sodium:235mg
CINNAMONANDCAYENNEROASTEDMIXEDNUTS
Try this sweet and spicy version of roasted nuts in place of your normalmid-morningsnack.
Serves:18
PrepTime:10minutes
CookTime:30minutes
1½cupsrawpecanhalves
1½cupsrawcashews
1½cupsrawalmonds
3tablespoonscoconutoil
1½teaspoonsgroundcinnamon
1teaspoongroundsweetpaprika
½to1teaspooncayennepepper
½teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
Preheattheovento350°F.Lineabakingsheetwithaluminumfoil.
Inalargebowl,combinethepecans,cashews,andalmonds.Inasmallbowl,combinethecoconutoil,cinnamon,paprika,cayenne,salt,andblackpepper.
Pourthespicedcoconutoiloverthenutsinthelargebowl.Usingyourhandsoralargespoon,tossthenutsinthespicedoil,makingsuretoevenlycoatallofthenuts.Spreadthenutsinanevenlayeronthelinedbakingsheet.
Bakethenuts,stirringandtossingoccasionally,untiltoasted,25to30minutes.
Removethenutsfromtheovenandletthemcooltoroomtemperature.Serve.
Storeanyleftovernutsinanairtightcontainerintherefrigeratorforupto5days.
Nutritionalanalysisperserving(¼cupnuts):Calories:206,Fat:19g,SaturatedFat:4g,Cholesterol:0mg,Fiber:3g,Protein:5g,Carbohydrates:8g,Sodium:66mg
ROASTEDGARLICWITHOLIVEOILANDROSEMARY
Whenawholeheadofgarlicisroastedslowlyintheoven,thegarlicsoftensandsweetensintoamild,creamypaste.Itlosesallitssharppungency,andmellowsoutintoafragrant,gentler versionof itself.Roastedgarlic canbe used as a spread,mixed into sauces anddressings,oraddedtopureedvegetablesandsoups.
Makes:about⅓cup
PrepTime:5minutes
CookTime:45minutes
2headsgarlic,unpeeled
2teaspoonsextra-virginoliveoil
1rosemarysprig
Preheattheovento400°F.
Usingaserratedknife,slicebothheadsofgarliccrosswisesoyouhavetopandbottomlayers,eveninsize.
Rub each of the four cut surfaces with the olive oil, and then place the garlic androsemaryonasheetofaluminumfoil.Wrapthegarlicandrosemaryinthefoiltosealituptightly,thenplaceitdirectlyonarackintheoven.
Roast the garlic until it is very soft and fragrant, about 45minutes;when you peekinsidethefoil,youshouldseethatthecutedgesareturninggoldenbrown.
Allow the heads to cool enough to handle, then squeeze the roasted garlic from theclovesanduseasneeded.
Storeanyleftoverroastedgarlicinanairtightcontainerintherefrigeratorforupto5days.
Nutritionalanalysisperserving(1tablespoon):Calories:29,Fat:2g,SaturatedFat:0g,Cholesterol:0mg,Fiber:0g,Protein:1g,Carbohydrates:3g,Sodium:2mg
LEMONYCASHEW-TAHINIDIP
This thick, hummus-style dip tastes great with raw veggie dippers, such as broccoli,carrots,redbellpeppers,orsugarsnappeas.Ifyouaddevenmorewater,youcanthinthedipintoadressing,whichpairswellwithkaleandotherheartygreens.
Serves:4
PrepTime:10minutes,plussoakingtime
1cuprawcashews
¼cuptahini
juiceof1lemon
¼teaspoonseasalt
Put the cashews in a bowl and cover with at least 1 cup of warm water. Let sit untilsoftened,20to30minutes.
Useaslottedspoontotransferthesoakedcashewstoafoodprocessor,makingsuretoreserve the cashew soaking water. Add the tahini, lemon juice, and salt to the foodprocessorandpureethemixture,adding¼cupofthereservedcashewwaterthroughthefeedtubeasitisprocessing.Ifnecessary,addanotherfewtablespoonsofthewateruntilthedipistheconsistencyofhummus.(Forathinnerdressing,addupto½cupmoreofthereservedwater, a few tablespoons at a time, until the desired consistency is achieved.)Serve.
Storeanyleftoverdipordressinginanairtightcontainerintherefrigeratorfor3to5days.
Nutritionalanalysisperserving(¼cup):Calories:270,Fat:22g,SaturatedFat:4g,Cholesterol:0mg,Fiber:2g,Protein:9g,Carbohydrates:14g,Sodium:156mg
SAUCESANDCONDIMENTS
MIXEDBERRYSALSA
Sneakinglow-glycemicberriesintowhatarenormallyvegetable-basedrecipesprovidesatouch of sweetness without the harm of refined sugar. Serve this salsa with freshvegetablessuchascucumberslices,cauliflowerflorets,andradishes.
Serves:4
PrepTime:15minutes
1cupchoppedstrawberries
½cupblueberries
½cupraspberries
1mediumtomato,coredandchopped
⅓redonion,chopped
1or2jalapeños,seededandfinelychopped
½bunchcilantro,stemmedandchopped
2tablespoonsfreshlimejuice
¼teaspoonseasalt
Combinealloftheingredientsinamediumbowl,stirringgentlytocombine.Serve.Storeanyleftoversalsainanairtightcontainerintherefrigeratorforupto5days.
Nutritional analysis per serving (½ cup): Calories: 45, Fat: 0 g, Saturated Fat: 0 g,Cholesterol:0mg,Fiber:3g,Protein:1g,Carbohydrates:11g,Sodium:150mg
MARINARASAUCE
This basic tomato sauce can be served over steamed vegetables or blanched shiratakinoodlesforaquicklunchordinneroption.
Serves:4
PrepTime:10minutes
CookTime:40minutes
1½teaspoonsoliveoil
1mediumyellowonion,finelychopped
2garliccloves,minced
1(28-ounce)candicedtomatoes
2bayleaves
¾teaspoondriedoregano
½teaspoondriedthyme
½teaspoondriedbasil
½teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
2tablespoonschoppedfreshbasil
Inaheavypot,heattheoilovermedium-highheatuntilshimmering.Addtheonionandcook,stirringfrequently,untilsoftened,8to10minutes.
Addthegarlicandcook,stirring,for30seconds.Addthetomatoeswiththeirjuices,bayleaves,driedherbs,salt,andblackpepper.Stir tocombine.Let thesaucecometoaboilandthenreducetheheattoasimmer.Partiallycoverthepotandcookthesauce30minutes.
Remove the bay leaves and serve, garnishedwith the fresh basil. Store any leftoversauceinanairtightcontainerintherefrigeratorforupto5days.
Nutritional analysis per serving (¾ cup): Calories: 73, Fat: 2 g, Saturated Fat: 0 g,Cholesterol:0mg,Fiber:2g,Protein:2g,Carbohydrates:12g,Sodium:313mg
SESAME-COCONUTCURRYSAUCE
Thispeanut-freeversionofaclassicAsiansaucecanbeservedwithgrilledchickensate,steamed vegetables, or spring rolls. Almond butter replaces the peanut butter, but youcould substitute cashew butter or sunflower butter, too. The sauce keeps well in therefrigeratorforupto5days;reheatitgentlyoverlowheat,mixinginalittlewarmwatertoloosenthesauceifnecessary.
Serves:8
PrepTime:15minutes
CookTime:15minutes
1tablespoongrapeseedoil
1largegarlicclove,minced
1(2-inch)pieceginger,peeledandgrated
2teaspoonscurrypowder
½teaspoongroundturmeric
¼teaspooncayennepepper(optional)
1(13.5-ounce)canfull-fatunsweetenedcoconutmilk
¼cuptahini
¼cupalmondbutter
1tablespoongluten-free,low-sodiumtamari
½teaspoontoastedsesameoil
1tablespoonfreshlimejuice
Warmthegrapeseedoilinasaucepanoverlowheat.Addthegarlicandgingerandsautéuntilsoftandveryfragrant,about3minutes.Addthecurrypowder,turmeric,andcayenne(ifusing)andsautéforanotherminutetotoastthespices.
Addthecoconutmilkandwhiskthesaucewelltocombine.Raisetheheattomediumandsimmeruntilthecoconutmilkhasreducedinvolumebyone-third,about10minutes.
Removethepanfromtheheatandallowthesaucetocoolfor5minutes,thenwhiskinthetahini,almondbutter,tamari,andsesameoil.Addthelimejuicejustbeforeserving.
Storeanyleftoversauceinanairtightcontainerintherefrigeratorforupto5days.
Nutritionalanalysisperserving(¼cup):Calories:210,Fat:21g,SaturatedFat:10g,Cholesterol:0mg,Fiber:1g,Protein:4g,Carbohydrates:5g,Sodium:115mg
GREMOLATAWITHALMONDS
Serve this refreshingcondimentover roastedcarrotsor roastedasparagus; it alsoworksbeautifullyasasidedishtoanyentrée.
Serves:6
PrepTime:5minutes,plussoakingtime
1cuprawalmonds
1or2garliccloves,halved
2bunchesparsley,stemmed
gratedzestof2lemons
1teaspoonfreshlemonjuice
¼teaspoonseasalt
pinchoffreshlygroundblackpepper
Soakthealmondsinasmallbowlofwarmwateruntilsoftened,about30minutes.
Drainthealmondsandtransfertoafoodprocessor.Processuntilfinelyground,about1minute. Add the garlic, parsley, lemon zest, lemon juice, salt, and black pepper andprocessuntilthemixtureiscrumblyandfinelychopped,30secondsto1minute.Serve.
Storeanyleftovergremolatainanairtightcontainerintherefrigeratorforupto5days.
Nutritionalanalysisperserving(¼cup):Calories:150,Fat:12g,SaturatedFat:1g,Cholesterol:0mg,Fiber:4g,Protein:6g,Carbohydrates:7g,Sodium:110mg
KALEPESTO
Babykalemakesforafunalternativetotraditionalbasilpesto.Thelemonzestandjuicebringafresh,brightflavortothepestowhilekeepingitdairy-free.
Serves:6
PrepTime:10minutes
1garlicclove,halved
2tablespoonspinenuts
gratedzestandjuiceof1largelemon
5ouncesbabykale
¼cupextra-virginoliveoil
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
Ina foodprocessor,pulse thegarlic andpinenutsuntil finely chopped.Add the lemonzestandjuice.Addthekaleandpulseuntilcoarselychopped.Withthemachinerunning,addtheoilthroughthefeedtubeandpureeuntilalmostsmooth.Seasonwiththesaltandblackpepperandpureeagain.
Storeanyleftoverpestoinanairtightcontainerintherefrigeratorforupto5days.
Nutritionalanalysisperserving(¼cup):Calories:110,Fat:11g,SaturatedFat:1.5g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:2g,Sodium:100mg
CHIMICHURRI
ThisgreensauceoriginatedinArgentinaandistraditionallyservedonmeat.Thisversion,packedwithcitrusandfreshherbflavors,workswellonfishandchicken,too.
Serves:6
PrepTime:10minutes
2bunchesparsley,stemmed
1bunchcilantro,stemsincluded
½bunchmint,stemmed
2oil-packedanchovies
1tablespooncapers,rinsed
1garlicclove,halved
2tablespoonsextra-virginoliveoil
gratedzestandjuiceof½lemon
¼teaspoonseasalt
pinchoffreshlygroundblackpepper
Combine all of the ingredients in a food processor and blend until smooth. Store anyleftoversauceinanairtightcontainerintherefrigeratorforupto5days.
Nutritionalanalysisperserving(2tablespoons):Calories:50,Fat:5g,SaturatedFat:0.5g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:2g,Sodium:200mg
CASHEW“RICOTTACHEESE”
Cashewscontainmagnesium,copper,manganese,zinc,healthyessential fattyacids,andprotein,andtheytendtobehypoallergenicsomostpeoplecantoleratethemeasily.Servethis spreadwith freshvegetables suchasbellpeppers, celery,or snappeasasahealthyalternativetodairycheese.
Makes:about2cups
PrepTime:5minutes,plussoakingtime
2cupsrawcashews
2tablespoonextra-virginoliveoil
4teaspoonsfreshlemonjuice
1teaspoonseasalt
Soakthecashewsinabowlofhotwaterforatleast1houratroomtemperatureorupto24hoursintherefrigerator.Drainthecashewsandplacetheminafoodprocessor,alongwiththeoliveoil,lemonjuice,salt,and¼cupofwarmwater.Processtheingredientsuntilasmoothpasteforms;youmayneedtoaddabitmorewater,dependingonhowlongyousoakedthecashews.Serve.
Storeanyleftover“cheese”inanairtightcontainerintherefrigeratorforupto3days.
Nutritionalanalysisperserving(¼cup):Calories:210,Fat:18g,SaturatedFat:3g,Cholesterol:0mg,Fiber:1g,Protein:6g,Carbohydrates:11g,Sodium:290mg
SPICYTOMATILLO-AVOCADOSAUCE
Thissauce,whenchilled,isawonderfulsubstituteforsourcreaminTex-Mexdishes,anditaddsabitofrichnessasagarnishforapureedvegetablesoup.Italsotakeswelltotheadditionofspices,sofeelfreetochangeitupabit.Iliketoaddcumin,chilipowder,orcurrypowder.Tryexperimentingwithyourfavoritespices.
Serves:6
PrepTime:10minutes
CookTime:15minutes
4smalltomatillos,husksremoved
1jalapeño,seededandhalved
1avocado,peeledandpitted
juiceof1lime
¼teaspoonseasalt
Filla3-quartsaucepanwithwaterandaddthetomatillosandjalapeño.Bringthewatertoaboilovermedium-highheat, thenreducetoasimmerandcookuntil thetomatillosaretender, 7 to 10minutes.With a slotted spoon, transfer the tomatillos and jalapeño to ablender, and puree until smooth.Add the avocado, lime juice, and salt and continue topureeuntilathicksauceforms.Serve.
Storeanyleftoversauceinanairtightcontainer,withparchmentpaperpressedagainstthesurfaceofthesaucetopreventdiscoloration,forupto3days.
Nutritionalanalysisper serving (¼cup):Calories: 60,Fat: 5g, SaturatedFat: 0.5g,Cholesterol:0mg,Fiber:3g,Protein:1g,Carbohydrates:5g,Sodium:105mg
SALSAROJA
Servethissalsaasadipwithcucumberslicesandothermildvegetables. It isalsogreatswirledintosoup,usedasasaladdressing,orspoonedovermeat.
Serves:4
PrepTime:10minutes,plussoakingtime
6driedchiles(suchasguajillo,California,pasilla,and/orNewMexican)
3tomatoes,roughlychopped
2tablespoonschoppedredonion
1garlicclove,halved
1½tablespoonscidervinegar
¼teaspoonseasalt
Put the dried chiles in a bowl and add enough boilingwater to cover. Soak them untilsoftened,20to30minutes.
Removethechilesfromthebowlwithaslottedspoon,reserving¼cupofthesoakingwater.
Peelopenthechilesandremovethestemsandseeds.Putthechilesinafoodprocessor,alongwiththetomatoes,onion,garlic,vinegar,andsalt.Processthemixture,addingthereserved¼cupchilesoakingwaterthroughthefeedtube.Blenduntilthesalsaissmooth,1to2minutes.Serve.
Storeanyleftoversalsainanairtightcontainerintherefrigeratorforupto5days.
Nutritional analysis per serving (½ cup): Calories: 35, Fat: 0 g, Saturated Fat: 0 g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:7g,Sodium:160mg
ROASTEDPEPPERANDREDONIONRELISH
Impressyourgueststhenexttimeyouhavecompanyoverwiththissavory,slightlysweetrelish.Spread iton topof freshvegetablesoruse it todressupaplainroastchickenorsteamedfish. Ifyoudon’thaveaslowcooker,youcanbake theroastedvegetables inacoveredDutchovenat300°Ffor3½hours.
Makes:about2cups
PrepTime:20minutes
CookTime:12hours(unattended),plus30minutes
6redbellpeppers,seededandcutinto½-inch-thickstrips
2jalapeños,seededandthinlysliced(optional)
5redonions,cutcrosswiseinto½-inch-thickslicesandseparatedintorings
4tablespoonsextra-virginoliveoil
seasalt
Preheattheovento500°F.
Line two rimmed baking sheets with aluminum foil. Place half of the peppers andonionsonthebakingsheetsandtossthevegetablesoneachsheetwith1tablespoonoftheolive oil and a pinch of salt. Roast the peppers and onions until they are tender andbrowning at the edges, 15 to 17minutes, rotating the sheets halfway through cooking.Transferthevegetablestoa6-quartslowcooker.
Roast the second batch of peppers and onions in the sameway, again tossing eachsheetwith1tablespoonoftheoliveoilandapinchofsalt.Transfertotheslowcooker.
Onceallofthevegetableshavebeenadded,cookonlowfor12hours.Serve.
Storeanyleftoverrelishinanairtightcontainerintherefrigeratorforupto2weeks.
Nutritionalanalysisperserving(¼cup):Calories:150,Fat:10g,SaturatedFat:1.5g,Cholesterol:0mg,Fiber:4g,Protein:2g,Carbohydrates:16g,Sodium:200mg
MAYONNAISE
Homemademayotastessomuchbetterthanthekindfromajar,andifyoumakeitintheblender, it’s super fast! Since raw eggs are used, be sure to buy organic eggs for thisrecipe.
Makes:about1cup
PrepTime:5minutes
1largeomega-3egg
4teaspoonsfreshlemonjuice
1teaspoonDijonmustard
¼teaspoonseasalt
¼teaspoonfreshlygroundblackpepper
1cupextra-virginoliveoil
In a blender or food processor, combine the egg, lemon juice,mustard, salt, and blackpepperandblenduntilwellcombined,1to2minutes.
Withtheblenderstillrunning,slowlyaddtheoilinasteadystreamthroughtheholeinthelidandcontinuetoblenduntilthemayoisthickandsmooth.Serve.
Store any leftovermayonnaise in an airtight container in the refrigerator for up to1week.
Nutritionalanalysisperserving(1tablespoon):Calories:125,Fat:14g,SaturatedFat:2g,Cholesterol:14mg,Fiber:0g,Protein:1g,Carbohydrates:0g,Sodium:45mg
SPICES,RUBS,ANDSTOCKS
RASELHANOUT
Raselhanout isaMiddleEasternspicemixavailableatspecialtymarkets,but it’seasyenough tomake your own. Use this in the Pomegranate Chicken recipe (here); it alsomakesatastyrubforallkindsofmeat,poultry,andfish.
Makes:about3tablespoons
PrepTime:5minutes
2teaspoonsgroundcumin
1teaspoongroundginger
1teaspoongroundcinnamon
1teaspoongroundcoriander
1teaspoonseasalt
¾teaspoonfreshlygroundblackpepper
½teaspooncayennepepper
½teaspoongroundallspice
Combinealloftheingredientsinasmallbowlandmixwell.Storeinanairtightcontainerinacool,darkplaceforupto1month.
Nutritionalanalysisperserving(1teaspoon):Calories:5,Fat:0g,SaturatedFat:0g,Cholesterol:0mg,Fiber:1g,Protein:0g,Carbohydrates:1g,Sodium:290mg
DR.HYMAN’SGO-TOSPICERUB
Keepabatchof thisspicerubeasilyaccessible inyourpantry toelevateanyweeknightmealfeaturingfish,poultry,ormeattoanextraordinarydiningexperience.
Makes:about¼cup
PrepTime:5minutes
2teaspoonsgroundturmeric
2teaspoonssmokedorsweetpaprika
2teaspoonsgroundcoriander
2teaspoonsgroundcumin
2teaspoonsgroundginger
½teaspoongroundcloves
2teaspoonsseasalt
Combinealloftheingredientsinasmallbowlandmixwell.Storeinanairtightcontainerinacool,darkplaceforupto1month.
Nutritionalanalysisperserving(1teaspoon):Calories:5, fat:0g,SaturatedFat:0g,Cholesterol:0mg,Fiber:0g,Protein:0g,Carbohydrates:1g,Sodium:382mg
THAIGREENCURRYPASTE
Fullofspiceandflavor,thispasteisperfectinmyThaiGreenCurrywithSoft-ShellCrabs(here).
Makes:about¾cup
PrepTime:20minutes
CookTime:3minutes
1tablespooncorianderseeds
1tablespooncuminseeds
½teaspoonblackpeppercorns
4to6greenThaiorserranochiles,seeded
1lemongrassstalk,roughlychopped
3largeshallots,roughlychopped
15garliccloves,halved
3(2-inch)piecesginger,peeledandroughlychopped
1bunchparsley,stemmed
2tablespoonsfishsauce
1teaspoonseasalt
Toast the coriander seeds, cumin seeds, andpeppercorns in a large skillet overmediumheatuntilfragrantandbeginningtobrown,2to3minutes,stirringconstantly.Transfertoaplatetocool.
Inaspicegrinder,grindthecooledspicesuntilapowderforms.Setaside.
In the bowl of a food processor, combine the chiles, lemongrass, shallots, garlic,ginger,parsley,fishsauce,andsalt.Process,scrapingdownthesidesofthebowl,untilthemixtureisasmoothpaste,about2minutes.Ifthefoodprocessorbeginstowarmup(feelthe side of themachine), give it a 5-minute break to cool down; do not overwork theengine.Oncethemixtureissmooth,addthegroundspicesandcontinuetoprocessuntilcombined.
Storethepasteinanairtightcontainerintherefrigeratorforupto7days.
Nutritionalanalysisperserving(1tablespoon):Calories:35,Fat:0g,SaturatedFat:0g,Cholesterol:0mg,Fiber:1g,Protein:2g,Carbohydrates:7g,Sodium:582mg
HERBSALT
Herbsaltisagreatwaytocustomizeyourfavoritedishes.Youcanuseavarietyoffreshherbs(experimentbymixingandmatching)tomakedifferentblendsthatwilladdkicktovegetables,meat,andfish.Thesaltisquicktoassembleandlastsalongtime.
Makes:about2cups
PrepTime:10minutes
CookTime:2½hours
2cupsseasalt
3tablespoonsmincedfreshthyme
1tablespoonmincedfreshrosemary
1tablespoonmincedfreshtarragon
Preheattheovento200°F.
Combinealloftheingredientsinabowl.Evenlyspreadthesaltmixtureonarimmedbaking sheet.Bake, stirring occasionally, until the herbs are no longermoist, about 2½hours.
Allowthesalttocoolcompletely,thentransfertoanairtightcontainer.Storeinacool,darkplaceforup1month.
Nutritionalanalysisperserving(¼teaspoon):Calories:0,Fat:0g,SaturatedFat:0g,Cholesterol:0mg,Fiber:0g,Protein:0g,Carbohydrates:0g,Sodium:480mg.
VEGETABLE-HERBSTOCK
Foodismedicine,andthemostflavorfulingredientsaddpleasuretoourpalateaswellasnutrition toourbodies.Makinghomemadestock isasimple, funwaytoenjoynutrient-dense ingredients.Makeadoublebatchandstorehalf in the freezer—onceyou taste it,youwon’tmissthestore-boughtversionforasecond.
Serves:4
PrepTime:15minutes
CookTime:1hourand15minutes
2fennelbulbswithfronds,sliced
2carrots,roughlychopped
2yellowonions,roughlychopped
10ouncescreminimushrooms,trimmedandhalved
2ouncesspinachorothergreens
5garliccloves,halved
1bunchparsley,stemsincluded
1largerosemarysprig
5to6thymesprigs
2bayleaves
1teaspoonseasalt
1teaspoonblackpeppercorns
1teaspooncoconutaminosorgluten-free,low-sodiumtamari
Combinealloftheingredientsinalargestockpot.Add10to12cupsofwatertothepot,enough to cover the vegetables.Don’tworry about some veggies poking out; theywillsinkdownduringthecooking.
Bringthewatertoaboiloverhighheat;reducetheheattoasimmerandcookfor60to75minutes.
Let the stock cool a bit, then strain out the solids by pouring the stock through acolanderplacedoveralargebowlorpot.Discardthesolids.
Pourthevegetablestockintoairtightcontainersandstoreintherefrigeratorforupto3daysorinthefreezerforupto6months.
Nutritional analysis per serving (1 cup): Calories: 5, Fat: 0 g, Saturated Fat: 0 g,Cholesterol:0mg,Fiber:0g,Protein:0g,Carbohydrates:2g,Sodium:200mg
8
HealthyMealPlans
Now that you have the tools and tips and have been introduced to all these newingredients,youmightbewonderingwhichmealsworkbest togethertocreatecompletemeals. I hope the following suggestions help you create delicious meal plans for yourfamilyandfriends.Bonappétit!
LUNCHANDDINNERIDEAS
CreamyHerbedTahiniDip,ArugulaandFennelSalad,andGinger-LemonChickenwithSpinach
HeirloomTomato,Cucumber,andRadishSalad,steamedcarrotswithGremolatawithAlmonds,andLebanese-StyleLambStew
Onion-LeekSoup,NiçoiseSaladwithPoachedSalmon,andBellPepperMiniQuiches
ChickenSpringRollswithAlmondSauce,SpicyGarlicEggplantwithMint,andThaiGreenCurrywithSoft-ShellCrabs
TacoSaladwithFlankSteak,SpicyCauliflowerSauté,andSpicyMocktail
ThaiTofuandAvocadoSaladwithChile-LimeDressing,Fried“Rice”withShrimp,andAsian-SpicedSalmonCakes
DeviledEggs,MoroccanChickenandVegetableStew,andSteamedVegetableswithLemonAioli
RoastedVegetableswithArtichokeHummus,ZucchiniRibbonswithPearlOnionsandCardamom,Miso-MarinatedCodwithFreshBasilandBokChoy,andCauliflower“Rice”
WarmHerbedOlives,StuffedCampariTomatoes,andChili-SpicedTurkeyMeatloafwithRoastedCarrotSalad
BRUNCHIDEAS
Blueberry-NutSmoothie,CherryTomatoandTofuSalad,andVegetableHashwithFriedEggs
AçaiSmoothie,CrustlessAsparagusQuiche,andTurkeySausagePatties
JicamaFries,ChickenSaladinEndiveCups,Spinach-Mushroom-AsparagusStrata,andCreamyBerrySmoothie
HeirloomTomato,Cucumber,andRadishSalad,GarlicandChileBroccoliniwithSoft-BoiledEggs,andAlmond-BerrySmoothie
EggSaladinEndiveSpears,GrilledChickenwithBasilPesto,andStrawberry-Almond-CoconutSmoothie
AFTERTHE10-DAYDETOXDIET
Congratulations!Youhavegivenyourselfagift—thegiftofrealfoodandoptimalhealth.ThemainideabehindThe10-DayDetoxDietandThe10-DayDetoxDietCookbookistohelpyouconnectthedotsbetweenwhatyoueatandhowyoufeel,andtoprovideawayfor you to experience the power of food as medicine. But now what? Now you canreintroducefoods(butonlyrealfoods)toyourdietandmonitorhowyoufeel.Ihopeyounevergobacktoeatingprocessed,industrialscienceprojectsmasqueradingasfood,ortopharmacologicaldosesofsugarandflour.Myhopeisthatyoustickwithreal,whole,freshfood.Myhopeisforyoutointroducebeans,grains,andevensmallamountsofdairyandgluten and sugar (as a treat) and see how you feel. You now have a fresh start, anopportunity to transition to a newwayof eating and to notice howyour body likes (ordoesn’t)certainfoods,likeglutenanddairy.
Dependingonyourgoals,therearedifferentoptionsfortransitioningoffThe10-DayDetoxDiet.Ihavecreatedafreedownloadableguide—The10-DayDetoxDietCookbookCompanionGuide—withdetailedguidelinesonhowtotransitionsafelywhileenjoyingawidevarietyofdeliciousfoods.Theguideincludesinstructionsonhowtodiscoverwhichtransitionplan isbest foryou,howtosafelyreintroducefoodswithoutgettingsick,andhowtotracktheireffectsonyourhealth.AndIhavealsoincludedafewdelicious,easyrecipes for the Transition Phase. Please go to www.10daydetox.com/tools to downloadyourfreeguide!
This book is meant to help you figure out how to change your life through food.Whetheryouarejustbeginningtoexperimentwithsimplewaystopreparebasicfoodsorexpandingyourrepertoiretoincludenewtastesandingredients,Ihopethisbookprovidestheroadmap,thetoolsandtheinspiration.Ihadtwomaingoalsinwritingthisbook.
First, I want to encourage you to cook real, delicious, and inspiring meals—foryourself, your family, or your entire community. As you stick to real foods preparedsimply, you’ll notice the pounds comeoff, the cravings disappear, and just about everyaspectofyourhealthimprove.
And second, Iwant you to feel so great after the 10 days that you’ll neverwant toreturn to the food desert from which you came. You will want to stay nourished andhealthy. You’ll want to continue healing yourself, your family, and your communitythroughfood.Andnotjustfor10days,butfortherestofyourlife.
Afterall,betterhealthdoesn’tstartandendin10days.It’salife-longjourney.I’vesetouttomakethatjourneybothdoableanddelicious.Bonvoyage,andbonappétit!
CreamyBerrySmoothie(here)
CrustlessAsparagusQuiche(here)
VegetableHashwithFriedEggs(here)
WildMushroomandLeekFrittata(here)
CherryTomatoandTofuSalad(here)
BrusselsSproutsandBroccoliSlawwithSearedScallops(here)
NiçoiseSaladwithPoachedSalmon(here)
TacoSaladwithFlankSteak(here)
Tomato-BasilSoupwithShrimp(here)
Cioppino(here)
Fried“Rice”withShrimp(here)
ChipotleSalmonwithArugulaSalad(here)
Asian-SpicedSalmonCakes(here)
BokChoyStir-FrywithBlackCod(here)
Miso-MarinatedCodwithFreshBasilandBokChoy(here)
Onion-LeekSoup(here)
ThaiChickenNoodleSoup(here)
MoroccanChickenandVegetableStew(here)
ChickenwithOven-RoastedTomatoes(here)
Lebanese-StyleLambStew(here)
YellowCurrywithChickenMeatballs(here)
Ginger-LemonChickenwithSpinach(here)
TurkeyBurgers(here)
Slow-CookedShortRibswithCeleryRootPuree(here)
SpicyCauliflowerSauté(here)
BroccoliRabewithHotItalianSausage(here)
JicamaFries(here)
DeviledEggs(here)
EggSaladinEndiveSpears(here)
StuffedCampariTomatoes(here)
CreamyHerbedTahiniDip(here)
GremolatawithAlmonds(here)
Acknowledgments
Thiscookbookistheworkofmanypassionatesoulswholovefoodandarecommittedtotransforminghowwegrow,produce,andconsumefood.
Thevisionstartedwithonemission:tocreatesimple,delicious,healingmealsthathelppeopleexperiencethepoweroffood.Thepoweroffoodtodelightthepalate,invigoratethesenses,andrebootthebody.Thepowerofreal,whole,freshfoodtohelppeopleseetheconnectionbetweenwhattheyeatandhowtheyfeel,andrealizethattheyareonlytendaysawayfromhealthandhappiness.
Buttodothat,Ineededtocreateinspiredanddelectablerecipesthatareeasyandfuntomake.So Igatheredanamazing team.The teamwas ledbyAnneMcLaughlin,whoensured that everything made sense and kept me on track. Lizzy Swick provided theoversighttomakesurethatmyvisionofhealing,detoxifyingingredientswasincorporatedinto each and every recipe. Lauren Zander and Amy Teuteberg created the DinnerConversations,awaytobringloveandconnectionandlaughterintoeverymeal.
Mostimportant,theteamatLuvodesignedandcreatedthehealingrecipes.Thankyou,team Luvo: Christine Day, Chief Executive Officer; Stephen Sidwell, Founder; JohnMitchell, Chief InnovationOfficer andExecutiveChef; SamanthaCassetty,Director ofNutrition; Margaret Wetzler, Director of Culinary Marketing; Eunice Choi, ProjectManager,CulinaryMarketing;DianeMaynard,ArtDirector;DianeElander,FoodStylist;Bruce James, Photographer; Andrea Lynn, Emma Feigenbaum, Erica Wides, andGenevieve Ko, Recipe Developers; and Brooks Halliday and Faryl Amadeus, RecipeTesters.
Ofcourse,IcouldnothavecreatedallthiswithouttheloveandsupportofmyteamatLittle,Brown,especiallymyeditor,TracyBehar.Thankyouforbelievinginthefutureoffoodandhealthandhelpingmemakeitareality.Mysuccessisinlargepartbecauseofmylong-timebeliever,supporter,advocate,andagent,RichardPine.Thankyouforbeingpartofthechange.
Finally,thankyoufortakingbackyourkitchens,fortakingastepclosertoavibrant,healthy life through thepowerof food.Cooking is theultimate revolutionaryact—foodthatwemakeourselvescanbesimple,quick,inexpensive,anddelicious.Andcookingrealfoodcan transformeverything that is ailingus as a society,because it changeshowweproduce and consume food—taking it out of the hands of Big Food and Big Ag andputtingitbackinyourhands,whereitbelongs.
Resources
FURTHERREADINGANDRESOURCESFROMMARKHYMAN,MD
MarkHyman’sWebsites
www.drhyman.com
www.10daydetox.com
www.bloodsugarsolution.com
TheUltraWellnessCenter
55PittsfieldRoad,Suite9
LenoxCommons
Lenox,MA01240
(413)637-9991
www.ultrawellnesscenter.com
I foundedandam themedicaldirectorof this center.Our teamof experiencedfunctionalmedicinephysicians,nutritionists,nurses,andhealthcoachesguideyouthroughdiet and lifestylemodifications, aswell as specialized testing, nutritionalsupplementation,andmedications.
ClevelandClinicCenterforFunctionalMedicine
9500EuclidAvenue/H-18
Cleveland,OH44195
(216)445-6900ortoll-freeat(844)833-0126
I am the director of this center. Our team of experienced functionalmedicinephysicians, nutritionists, nurses, and health coaches guide you through diet andlifestylemodifications, aswell as specialized testing,nutritional supplementation,andmedications.
BooksandPrograms
TheBloodSugarSolution10-DayDetoxDiet(BookandPublicTelevisionSpecial)
www.10daydetox.com
TheBloodSugarSolution(BookandPublicTelevisionSpecial)
www.bloodsugarsolution.com
TheUltraMindSolution(BookandPublicTelevisionSpecial)
SixWeekstoanUltraMind(Audio/DVDProgram)
TheDanielPlan
www.danielplan.com
TheDanielPlanCookbook
UltraCalm(AudioProgram)
UltraMetabolism(BookandPublicTelevisionSpecial)
TheUltraMetabolismCookbook(Book)
TheUltraSimpleDiet(Book)
TheUltraSimpleChallenge(DVDCoachingProgram)
TheUltraThyroidSolution(Ebook)
UltraPrevention(Book)
FiveForcesofWellness(AudioProgram)
TheDetoxBox(Audio/DVDDetoxificationProgram)
Nutrigenomics
GENERALREFERENCESANDRESOURCES
EnvironmentalWorkingGroup
www.ewg.org
Environmental Working Group empowers people to live healthier lives in ahealthier environment. They drive consumer choice and civic action withbreakthroughresearchandaninformedpublic.Usethissitetodownloadtheguide“Good Food on a Tight Budget” and Clean Fifteen/Dirty Dozen produce lists.DownloadtheFoodScoresapptocheckyourfoodfornutritionalquality,ingredientcheck,andlevelofprocessing.Youwillalsofindguidesforhealthyfish,aguidetomeat that is healthy for you and the planet, safe skin care and house-cleaningproducts,andmore.
OrganicEssentials
TheOrganicPages
www.bloodsugarsolution.com/theorganicpages
TheOrganicTradeAssociation(OTA)providesuserswithaquickandeasywayto find certified organic products, producers, ingredients, supplies, and servicesoffered by OTA members, as well as items of interest to the entire organiccommunity.
OrganicPlanet
organicplanet.com
OrganicPlanetisaleadingsupplierofnaturalandorganicfoodingredients.
OrganicProvisions
www.bloodsugarsolution.com/orgfood
Organic Provisions is a convenient newway to choose a wide array of high-qualitynaturalfoodsandproductsrightfromyourhome.
SunOrganicFarm
www.bloodsugarsolution.com/sunorganicfarm
SunOrganicFarmprovidesadirectsourceforonlineorderingofawidevarietyoforganicfoods.
Produce
EarthboundFarm
www.ebfarm.com
Offersfresh,packagedorganicproduce.
MaineCoastSeaVegetables
www.bloodsugarsolution.com/seaveg
Avarietyofseavegetables,includingsomeorganicallycertifiedtypes.
OrganicFrozenandCannedFoods
CascadianFarm
www.bloodsugarsolution.com/cfarm
Agreatsourceoforganicfrozenfruitandvegetables.
ImagineFoods
www.bloodsugarsolution.com/imaginefoods
Ahigh-qualitypurveyorofdeliciousorganicsoups.
PacificFoods
www.bloodsugarsolution.com/pacificfoods
PacificFoodscarrieshigh-qualitysoups,stocks,nutmilk,hempmilk,andmore.
StahlbushIslandFarms
www.bloodsugarsolution.com/stahlbush
Anexcellentsourceofsustainablygrownfrozenberries.
Meat,Poultry,andEggs
ApplegateFarms
www.bloodsugarsolution.com/applegatefarms
Naturalandorganicpackagedpoultry,meat,anddeliproducts.
Eatwild
www.bloodsugarsolution.com/eatwild
Grass-fedmeat.
OrganicValley
www.bloodsugarsolution.com/organicvalley
Organicmeats, eggs, andproduce frommore than600member-ownedorganicfarms.
PeacefulPastures
www.bloodsugarsolution.com/peacefulpastures
Grass-fedandgrass-finishedmeatandpoultryproducts.
PeteandGerry’sOrganicEggs
www.bloodsugarsolution.com/peteandgerrys
Organicomega-3eggs.
Fish
CrownPrinceNatural
www.bloodsugarsolution.com/crownprince
Wild-caught,sustainablyharvestedcannedseafood.
EcoFish
www.bloodsugarsolution.com/ecofish
Environmentallyresponsibleseafoodproductsandinformation.
SeaBear
www.bloodsugarsolution.com/seabear
Wildsalmonjerkyforaconvenientsnack.
VitalChoice
www.bloodsugarsolution.com/vitalchoice
A selectionof fresh, frozen, and cannedwild salmon, sardines, black cod, andsmallhalibut.
Nuts,Seeds,andOils
Barlean’sOrganicOils
www.bloodsugarsolution.com/barleans
Organicoilsandgroundflaxseeds.
MaraNatha
www.bloodsugarsolution.com/maranthafoods
Organicnutandseedbutters.
OmegaNutrition
www.bloodsugarsolution.com/omeganutrition
Avarietyoforganicoils,flax,andhempseedproducts.
OnceAgain
www.bloodsugarsolution.com/onceagainnutbutter
Organicnutandseedbutters.
SpectrumNaturals
www.bloodsugarsolution.com/spectrumorganic
Anextensivelineofhigh-qualityoils,vinegars,flaxseedproducts,andculinaryresources.
Spices,Seasonings,Sauces,Soups,andSuch
Edward&Sons
www.bloodsugarsolution.com/edwardandsons
An extensive line of vegetarian organic food products includingmiso, sauces,brownricecrackers,etc.
Flavorganics
www.bloodsugarsolution.com/flavorganics
Afullproductlineofcertifiedorganicpureflavorextracts.
FrontierCo-Op
www.bloodsugarsolution.com/frontiernaturalbrands
An extensive line of organic spices, seasonings, baking flavors and extracts,driedfoods,teas,andculinarygadgets.
Rapunzel
www.bloodsugarsolution.com/rapunzel
Agreatselectionofseasonings.
SeedsofChange
www.bloodsugarsolution.com/seedsofchange
Organictomatosauce,salsa,andmore.
SpiceHunter
www.bloodsugarsolution.com/spicehunter
Acompletelineoforganicspices.
Nondairy,Gluten-FreeBeverages
TastetheDream
www.bloodsugarsolution.com/tastethedream
Soyandricemilkandicecreams.
WhiteWave
www.bloodsugarsolution.com/silksoymilk
Silksoymilkbeverage.
WholeSoy&Co.
www.bloodsugarsolution.com/wholesoyco
Unsweetenedsoyyogurt.
OrganicHerbalTeas
ChoiceOrganicTeas
www.bloodsugarsolution.com/choiceorganicteas
Organicfair-tradeteas.
MightyLeafTea
www.bloodsugarsolution.com/mightyleaf
Artisan-craftedlooseteasinbiodegradablepouches.
NumiTea
www.bloodsugarsolution.com/numitea
Numiinspireswell-beingofmind,body,andspiritthroughthesimpleartoftea.
YogiTea
www.bloodsugarsolution.com/yogitea
Medicinalherbalteas.
Water
Thebestwaterfiltersarereverseosmosisfilters.Whiletheycanbemoreexpensive,the investment isworth itas theyremovemore toxins fromyourwatersupply. Ifyourbudgetwon’tallowreverseosmosisfilters,Britaisagoodalternative.
Reverse-OsmosisFilters
www.bloodsugarsolution.com/h2odistributors
Brita
www.bloodsugarsolution.com/brita
THE10-DAYDETOXDIETTOOLSANDRESOURCESPAGE
Foradditionalinformationonresourceslistedinthisbook,pleaseseebeloworvisitwww.10daydetox.com/toolsforadditionalonlineresources,including:
HealthandTestingResources
Basiclabtests(listswhichlabtestsyouneedtocheckfordiabesity)
OnlineversionsofTheBloodSugarSolutionDiabesityQuiz,ToxicityQuiz,andFoodAddictionQuiz
TheHowtoWorkwithYourDoctortoGetWhatYouNeeddownloadableguide
Testingtools(includingBMIcalculator,glucosemonitors,FitBitWi-FiSmartScale,bloodpressuremonitors,andpersonalmovementtrackers)
The10-DayDetoxOnlineHealthTrackerandOnlineJournal
The10-DayDetoxSupplements
The10-DayDetoxDietCoachingApp
The10-DayDetoxDietToolKitforSuccess
10-DayDetoxCommunityResources
The10-DayDetoxChallenge
The10-DayDetoxCommunity
Howtofindalocalfoodco-op
Lifecoachingresources
LifestyleResources
Exerciseandyogaresources
TheUltraCalmguidedrelaxationprogram
Meditationandbreathingresources
Herbalresources
StressManagementGuide
FoodandNutritionGuides,Support,andMeals
Accesstonutritioncoachingsupport
Downloadable10-DayDetoxDietShoppingList
BrandrecommendationsforEmergencyLifePack
TheRestaurantRescueGuide
The10-DayDetoxDietVegetarianandVeganGuide
Luvo’s10-DayDetoxMeals(deliciousfrozenhomemeals):luvoinc.com/10-day-detox
AbouttheAuthor
MarkHyman,MD,hasdedicatedhiscareertoidentifyingandaddressingtherootcausesofchronicillnessthroughagroundbreakingwhole-systemsmedicineapproachknownasFunctional Medicine. He is a family physician, an eight-time #1 New York Timesbestselling author, and an internationally recognized leader in his field. Through hisprivatepractice,educationefforts,writing,research,advocacy,andpublic-policywork,hestrives to improve access to Functional Medicine and to widen the understanding andpractice of it, empowering others to stop managing symptoms and instead treat theunderlyingcausesofillness,therebyalsotacklingourchronic-diseaseepidemic.
Dr.HymanisChairmanoftheInstituteforFunctionalMedicine,andwasawardedits2009LinusPaulingAwardforLeadershipinFunctionalMedicine.HeisalsodirectoroftheClevelandClinicCenterforFunctionalMedicine.HeisontheBoardofDirectorsofthe Center for Mind-Body Medicine and a faculty member of its Food As Medicinetraining program, as well as a member of the Board of Advisors of Mehmet Oz’sHealthCorps, which tackles the obesity epidemic by educating the student body inAmericanhighschoolsaboutnutrition,fitness,andmentalresilience.HeisavolunteerforPartners inHealth,withwhomheworkedimmediatelyafter theearthquake inHaitiandcontinues tohelp rebuild thecountry’shealthcare system there.Hewas featuredon60Minutesforhisworkthere.
Dr.HymanhastestifiedbeforetheWhiteHouseCommissiononComplementaryandAlternativeMedicineandhasconsultedwiththeSurgeonGeneralondiabetesprevention.Hehas testifiedbefore theSenateWorkingGrouponHealthCareReformonfunctionalmedicineandparticipatedintheWhiteHouseForumonPreventionandWellnessinJune2009. Dr. Hymanwas nominated by Senator TomHarkin for the President’s AdvisoryGrouponPrevention,HealthPromotion,andIntegrativeandPublicHealth,atwenty-five-persongroup to advise the administration and thenewNationalCouncil onPrevention,Health Promotion, and PublicHealth.WithDrs.DeanOrnish andMichaelRoizen,Dr.HymancraftedandhelpedtointroducetheTakeBackYourHealthActof2009intotheUnited States Senate, to provide for reimbursement of lifestyle treatment of chronicdisease.Heisan internationalspeakerandpresentedatTEDMED,theWorldEconomicForum and theClintonFoundation’sHealthMattersConference, aswell as theClintonGlobalInitiativeAmerica.HecontinuestoworkinWashingtononhealthreform,recentlytestifyingbeforeacongressionalhearingonfunctionalmedicine,nutrition,andtheuseofdietarysupplements.
Throughhisworkwithcorporations,churchgroups,andgovernmententities,suchasCIGNA, theVeteransAdministration,Google, andSaddlebackChurch, he is helping toimprovehealthoutcomesandreducemedicalcostsaroundtheworld.Heinitiatedandisakeyparticipant in theongoingdevelopmentofa faith-based initiative that enrolledover15,000 people at Saddleback Church in a healthy lifestyle program and research study
wherethecongregationlost250,000poundsinthefirstyear.Inrecognitionofhisefforts,hewas recentlyawarded theCouncilonLitigationManagement’s2010ProfessionalismAward, citing individualswho have demonstrated leadership by example in the higheststandard of their profession. He also received the American College of Nutrition 2009CommunicationandMediaAwardforhiscontributiontopromotingbetterunderstandingof nutrition science.He has been featured onTheDr.Oz Show,CBSThisMorning, 60Minutes,CNN, andMSNBC.Hewas inducted into theBooks for aBetterLifeHall ofFamein2015.
Dr. Hyman is founder and medical director of the UltraWellness Center in Lenox,Massachusetts,wherehedirectsateamofphysicians,nutritionists,andnurseswhoutilizea comprehensive approach to health. Before starting his practice, he was co–medicaldirector at Canyon Ranch Lenox, one of the world’s leading health resorts. While atCanyonRanch,hecoauthoredtheNewYorkTimesbestsellerUltraPrevention:The6-WeekPlanThatWillMakeYouHealthy forLife (Scribner)—winnerof theBooks foraBetterLife Award honoring the best self-improvement books each year. He has since writtenUltraMetabolism: The Simple Plan for Automatic Weight Loss, The UltraMetabolismCookbook,TheUltraMindSolution,TheUltraSimpleDiet,TheBloodSugarSolution,TheBlood Sugar SolutionCookbook, andTheBlood Sugar Solution 10-DayDetoxDiet, aswell as co-authoredTheDanielPlan andTheDaniel PlanCookbook, all #1New YorkTimesbestsellers.Dr.HymangraduatedwithaB.A.fromCornellUniversityandmagnacumlaudefromtheOttawaUniversitySchoolofMedicine.HecompletedhisresidencyattheUniversityofSanFrancisco’sprograminFamilyMedicineattheCommunityHospitalof Santa Rosa. Please join him in helping us all take back our health atwww.drhyman.com,followhimontwitter@markhymanmd,andseehimonFacebookatfacebook.com/drmarkhyman.
ByMarkHyman,MD
TheBloodSugarSolution10-DayDetoxDietCookbook
TheBloodSugarSolution10-DayDetoxDiet
TheBloodSugarSolutionCookbook
TheBloodSugarSolution
UltraPrevention
UltraMetabolism
TheFiveForcesofWellness(CD)
TheUltraMetabolismCookbook
TheUltraThyroidSolution
TheUltraSimpleDiet
TheUltraSimpleChallenge(DVD)
TheUltraMindSolution
SixWeekstoanUltraMind(CD/DVD)
UltraCalm(CD)
Thankyouforbuyingthisebook,publishedbyHachetteDigital.
Toreceivespecialoffers,bonuscontent,andnewsaboutourlatestebooksandapps,signupforournewsletters.
SignUpOrvisitusathachettebookgroup.com/newsletters
Contents
Cover
TitlePage
Welcome
Dedication
Introduction:WhatIsthe10-DayDetoxDiet?
PARTITHEBASICS
1.WhyDetox?2.GettingStarted3.WhyCook?4.CreatingaHealingKitchen5.TipsandTools6.HowtoPrepareSimpleMeals
PARTIITHERECIPES
7.TheBasicPlanBreakfast
Lunch
Dinner
VegetablesandSideDishes
Snacks
SaucesandCondiments
Spices,Rubs,andStocks
8.HealthyMealPlans
Photos
Acknowledgments
AbouttheAuthor
AlsobyMarkHyman,MD
Resources
Newsletters
Copyright
Copyright
Thisbookisintendedtosupplement,notreplace,theadviceofatrainedhealthprofessional.Ifyouknoworsuspectthatyouhaveahealthproblem,youshouldconsultahealthprofessional.Theauthorandpublisherspecificallydisclaimanyliability,loss,orrisk,personalorotherwise,thatisincurredasaconsequence,directlyorindirectly,oftheuseandapplicationofanyofthecontentsofthisbook.
Copyright©2015byHymanEnterprises,LLC
CoverdesignbyLaurenHarms;photographbyBruceJames
AuthorphotographbyDeborahFeingold
Covercopyright©2015byHachetteBookGroup,Inc.
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ISBN978-0-316-33880-6
E3
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