everyday whole food recipes: more than 200 recipes for living the whole 30 challenge

EVERYDAYWHOLEFOOD

RECIPES

MoreThan200RECIPESforLiving

THEWHOLE30 CHALLENGE

RachelRappaport

Avon,Massachusetts

®

Contents

Introduction

PART1:WHOLE30CHALLENGERECIPES

CHAPTER1:BreakfastandBrunch

CrabScrambleSummerVegetableStrataHomemadeBreakfastSausagePattiesHabaneroVeggieBreakfast“Tacos”ShakshukaHerbedAsparagusCast-IronSkilletFrittataChiveScrambleWildMushroomFrittata

CHAPTER2:Lunch

Broccoli-BasilPestoandZoodlesRoastedTomatoSoupChipotleVegetable-StuffedPoblanoPeppersArtichokeandOliveZoodlesShrimp-OrangeKabobsDijonPotato,Spinach,andGreenBeanSaladSunshineCurriedVegetablesSautéedPattypanSquashRingsSerranoPepperSteamedShrimpAsparagusSaladwithHardboiledEggSummerSaladwithPoachedEggCeleriac-PearSaladwithFigVinaigretteChickenCherrySalad

CaramelizedOnionSoupHotandSpicyChickenTomatoSoupVegetableCrabSoupLemonAsparagusSoupCitrusScallopCrudo

CHAPTER3:SideDishes

Stir-FriedWatercressandMushroomsCurriedCabbageWatermelon-CucumberJumbleRoastedDelicataSquashSautéedGingeredBeetGreensCitrus-SpikedKohlrabiandSwissChardGreenBeanSaladwithOrangeVinaigrettePepperyTomato-FennelSaladGinger-SesameColeslawBeet-GrapefruitSaladCucumber-CarrotSaladSlow-CookedSauerkrautFondantPotatoesandPearlOnionsIslandRoastedSpaghettiSquashDillRoastedAsparagusHerbedWaxBeansBrusselsBubbleandSqueak

CHAPTER4:Dinner

Cauliflower“Steaks”withFennelSummerVegetableTianRoastedTomatoeswithMarinatedArtichokesoverZoodlesRoastedBayScallopswithSwissChardMusselsinFennel-CaperBrothLittleneckClamswithZucchiniCedarPlankSalmonwithShallotsFive-SpiceMahiMahiCatfish“Tacos”ShrimpZoodleswithChineseChivesCodPoachedinTomato

TarragonRoastedChickenLemon-ThymeRoastedCaponSlowCookerPepper–ShreddedTurkeyTacosGrilledCaribbeanCurryTurkeyCutletsTea-RubbedDuckGarlic-RosemaryRockCornishGameHensRedCabbage–BraisedChickenMustardGrilledLambChopsHerb-RubbedBisonSteaksItalianVenisonBurgersRoastedPorkwithPearlOnionsandPearsChipotleBisonBurgersPapayaPulledPorkLeek-SmotheredPorkChopsGarlic-StuddedPorkRoastFajita-StyleSteakAutumnSpiceBakedHamRosemary-RubbedPan-FriedFlankSteakGrilledChipotleLambRoastBraisedShortRibswithPearlOnionsSalmonChowderSummerVegetableStew

CHAPTER5:Appetizers,Sauces,andSaladDressings

Oven-BakedSpicyPeachWingsFreshBlackberryVinaigretteJalapeño-LimeVinaigretteFreshDillVinaigretteApricot-BasilSaladDressingFreshTomatoMarinaraRoastedEggplantTomatoSaucePeachBarbecueSauceChili-LimeMangoSauceChimichurriChunkySalsaVerdeHarissaRémouladePiri-PiriSauceCarolinaGoldSauce

PickledAsparagusShrimpCocktailSmoky,SpicyDeviledEggsCinnamon-ToastedPumpkinSeedsRawOysterswithMignonetteSauceTropicalFruitBowlIcePopsMango-ChiliPaletas

PART2:LIFEAFTERTHEWHOLE30CHALLENGE

CHAPTER6:BreakfastandBrunch

Banana–BlackWalnutMuffinsCarrot-ZucchiniCornmealMuffinsBlueberryOatmealMuffinsClassicZucchiniBreadButternutSquashCinnamonRollsFiggyOvernightOatmealRazzleDazzleWafflesButtermilkBuckwheatPancakesMushroom–WildRiceOmeletsOatEnergyBarsCoconut-StrawberryPancakesAsparagusQuichewithaCheddarCrustMeyerLemonCurdGazpachoHotNectarine-QuinoaBreakfastCerealSourCherryGranola

CHAPTER7:Lunch

DelicataSquashBurritosCreamyMacaroniandCheesewithSwissChardVeganBeanBurgersBuddhaBowlSpicyPeanutNoodles

BlackBeanTacosTofuSummerRollsHerbedSalmonCakesKorean-InspiredChickenPattiesLime-MarinatedChickenQuesadillasPeachandChèvrePaninoMeatball-EggplantSubsTuna-CannelliniSandwichesChicken-SageBurgersFalafelPitaHummusandTofuSandwichesTurkey,Pear,andGoudaMeltThe“Scandi”Escarole,SpringOnion,andRiceSoupSummerBorschtChesapeakeOysterStewSplitPeaSoupMushroom-BarleySoupVegetableMisoSoupBlackBeanandKingOysterMushroomSoupCauliflower-CeleriacSoupKimchiFriedRice

CHAPTER8:SideDishesandSauces

ZucchiniauGratinCajun-InspiredPotatoFrittersEggplantinGinger-Garlic-SoySauceOliveandRedOnionFocacciaBulgurWheatSaladwithPearsandPomegranateBroiledMisoEggplantButternutSquashRiceDill-YogurtPotatoSaladGreenPapayaandMangoSaladBerry-KiwiFruitSaladChili-Garlic-PeanutSauceOrange-CranberrySauceTzatzikiStrawberry–StarAniseCompoteBlack-EyedPeaswithHam

SummerSuccotashOysterandPortobelloUn-StuffingGrilledCornwithSpicedButterStir-FriedGaiLanRainbowChardFarroKashaVarnishkes

CHAPTER9:Dinner

OkraandOysterMushroomRisottoDuPuyLentilswithRootVegetablesEggplantRollatiniwithSpinachandGoatCheeseBakedZitiwithRapiniSaagTofuThaiTofuKabobsMisoSablefishSouthern-StyleFriedCatfishShrimpDrunkenNoodlesLemongrass-ScallopNoodleBowlRoastedMahoganyClamsRainbowTroutwithSavorySavoyCabbagePineappleSalmonOuzo-OrzoScallopsChickenMeatballswithSpaghettiChipotle-LimeDuckwithCherrySaucePestoChickenBreastsTurkeyCaperCutletsBetter-Than-TakeoutChickenTendersGrilledJerkChickenChickenAdoboHarvestPear-SageMeatloafShepherd’sPieApricot-GlazedPorkLoinTangyTamarindPotRoastSausagewithRapiniandWhiteBeansChipotle-BisonChiliAcornSquashChiliTurkey-AppleChiliSeafoodGumboChickenTomatilloStew

CHAPTER10:SnacksandAppetizers

WasabiTunaTartarePineapple-MangoMeatballsBeef,Zucchini,andQuinoa–StuffedFairytaleEggplantZucchini-PotatoLatkesMeyerLemon–MarinatedOlivesandFetaWildRice–RicottaFrittersBrooklynRollSweetandSpicyAlmondsGoatCheese–StuffedDatesTexasCaviarBoiledPeanuts

AppendixA:RecommendedOnlineResourcesAppendixB:WholeFoodsShoppingListAppendixC:WholeFoodsforHealing

WELCOME!

You’veprobablyheardyourcoworkers,Facebookfriends,orpeopleatthegymtalkingaboutdoingaWhole30Challenge.Whatisit?It’saplandesignedtoweanyouoffeatingprocessedfoodsandtointroducenew,healthfulfoodsintoyourdietin30days.MaybeyouwanttotrytheWhole30Challengeinordertoeatmorevegetables,maintainahealthierlifestyle,oreaseongoingdigestiveproblems.Nomatterwhatreasonyouhave,therecipesinthisbookwillmaketheprocessdeliciousandpainless!

WhatCanIEat?TheWhole30Challengeallowsyoutoeataverywiderangeoffoods:

Allvegetables(includingpotatoes,bothwhiteandsweet!)AllfruitsPickledfoodslikecapers,pickles,relish,andolivesEggsNutsandnutbuttersSpices,includingfreshordriedherbsFishMeatCondimentslikemustard,mayonnaise,fishsauce,hotsauce,andvinegars

Whenbuyingcannedorbottledingredientsorfoods,checkthelabelstomakesuretheydonotincluderestrictedingredientslikesugarandsoy.Supermarketswith“healthyliving”sectionsandgrocerystoresfocusedonhealthyororganiclivingaregreatsourcesforWhole30-compliantingredients.Onthesmall“no”listaretheseingredients:

Onthesmall“no”listaretheseingredients:

GrainssuchaswheatorryePseudo-grainssuchaswildriceorquinoaDairyexceptforghee(clarifiedbutter)SoySugarLegumessuchaspeanutsorbeans

HowMuchCanIEat?Don’tworry,you’llstillbeabletoeatthreemealsaday.Eachmealshouldbe

composedof:

3–6ouncesofeasilydigestibleprotein(suchaseggs)1–2tablespoonsofcookingfatslikeoliveoil,animalfat,ghee,orcoconutoil,orotherWhole30-approvedfatssuchasnuts,seeds,oliveoil,nutbutter,coconutmilk,shreddedcoconut,orcoconutmilkVegetablesthatarehigherincarbohydratessuchassweetpotatoes,wintersquash,andbeets

Mealsshouldcontainenoughfoodtoeliminatetheneedforsnackingthroughouttheday.Theexceptionispost-workoutmeals,whichservetoreplenishthebodyafterastrenuousexercisesession.ThefirsthalfofthisbookwillprovideyouwithvariedWhole30Challenge–

compliantfullmeals,appetizers,sauces,andsidedishestohelpyouonyour30-dayjourney.You’llfind100recipesfrommanydifferentcuisinesandregionsthatwillmakeyouforgetyou’reevenmissinganyingredients!

LifeafterWhole30Youmightfeelsohealthy,energetic,andstrongthatyouwanttocontinuethe

Whole30Challengeafterthe30daysareup.Butsomepeoplemisstheirfavorite

Whole30Challengeafterthe30daysareup.Butsomepeoplemisstheirfavoritefoods,arelookingformoreeaseindiningout,orjustwanttoenjoyasliceofcakeontheirbirthday.ThesecondhalfofthebookisforyourlifeaftertheChallengeifyouwantto

easeinafewmoreingredientsthatarestillunprocessedandhealthybuttechnicallyfalloutsidetheWhole30Challenge.Toavoidpotentialgastricdistress,it’simportanttointroduce“new”foodsslowlyandpayattentiontohowtheymakeyoufeel.Don’tsuddenlybingeonallthefoodsyouweremissing;goingfromnograinsorlegumestoadayfullofbeans,whole-wheatbread,andcakewouldmakeanyonefeelalittleoff.Tryintroducingasmallamountofoneortwonon-Whole30-compliantfoodseachday.Therecipesinthesecondsectionaredesignedtohelpyoudothatbyadding

anywherefromonetoahandfulof“new”ingredientsbackintoyourdiet.Alloftherecipesinthissection:

SticktothewholefoodsethosoftheWhole30ChallengeContainprimarilyWhole30-compliantcondimentsandwholefoodslikevegetables,fruits,meats,andfishIntroducefiber-richfoodslikewholegrainsandlegumesbackintoyourdiet

Pickandchoosewhichrecipesarebestforyouandfeelfreetocustomizethemtosuityourtasteanddigestivepreferences.Forexample,ifyoufeltmuchbetterrestrictingsugarandhadabadreactiontore-introducingit,itisprobablybesttoleaveitoutofyourdailymeals.Ifarecipecallsforbutterandyouaremorecomfortablestickingwithghee,usegheeinstead.Now,let’sstartchanginghowyouthinkaboutfood—onemouthwatering

recipeatatime.

PART1WHOLE30CHALLENGERECIPES

AreyoureadytobegintheWhole30Challenge?Inthissection,you

willfindavarietyofWhole30-compliantrecipesthataresodelicious

youwon’tfeellikeyouaremissingoutonanything.Remember,the

Whole30Challengeisdesignednotonlytoweanyouoffeating

processedfoodsbutalsotointroducenew,healthfulfoodstoyour

diet.Theserecipesre-imagineoldfavorites,representcuisinesfrom

aroundtheglobe,andperhapswillevenintroduceyoutoanew

ingredientortwo.Enjoy!

CHAPTER1BreakfastandBrunch

CrabScrambleSummerVegetableStrataHomemadeBreakfastSausagePattiesHabaneroVeggieBreakfast“Tacos”ShakshukaHerbedAsparagusCast-IronSkilletFrittataChiveScrambleWildMushroomFrittata

CrabScrambleYoumightnotthinkofseafoodasabreakfastfood,butit’sagreatwaytoboostyourdailyproteinintake,especiallywhencombinedwitheggs.Thisrecipeisatastywaytouseupleftovercrab.

SERVES24eggs,beaten⁄ cupbluecrabmeat ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper1tablespoonghee

1. Whisktogethertheeggs,crab,salt,andpepperuntilfluffy.

2. Meanwhile,heatthegheeinalargeskilletovermediumheat.Pourintheeggmixtureanduseaspatulatomoveitaroundtheskillet,formingcurds.Continuetocook,stirringfrequently,untiltheeggisfullycooked,approximately3–5minutes.

3. Divideinto2portionsandserveimmediately.

THENOBLEBLUECRABNativetotheAtlanticOcean,thenoblebluecrabistheMarylandstatecrustacean.Bluecrabshavebluelegsandclawswhenalivebutturnbrightredwhencooked.Bluecrabisarelativelylow-caloriefood;onelargecrabisonly87caloriesyetprovides34percentoftheRDAofprotein.

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SummerVegetableStrataMoststratasusebreadandneedtoberefrigeratedhoursbeforemaking.ButthisWhole30-compliantnon-breadversionisreadytobakeinlessthan15minutesandisagreatwaytoreallypacksomeveggiesintoyourbreakfast.

SERVES88eggs,beaten⁄ cupcoarselychoppedsnowpeas ⁄ cuphalvedcherrytomatoes ⁄ cupmincedbasil1tablespoonmincedparsley

⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper3 ⁄ cupslooselypackedrawzucchininoodles(“zoodles”)

1. Preheatovento425°F.Greasean8"×8"bakingdish.

2. Inamediumbowl,stirtogethertheeggs,snowpeas,tomatoes,basil,parsley,salt,andpepper.

3. Arrangethezucchininoodlestocoverthebottomofthebakingdish.Pourtheeggmixtureoverthezucchininoodles.

4. Bakefor30minutes.Cutintosquaresandserveimmediately.

ZOODLINGAROUNDZucchininoodles,alsoknownas“zoodles,”areall-vegetable“noodles.”They’remadebyslicingzucchiniintothin,noodle-likestripsusingaspecializedmanualorbattery-poweredvegetablespiralizertool,aserratedvegetablepeeler,orthematchsticksideofamandolin.

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HomemadeBreakfastSausagePattiesFresh-tastingandpreservative-free,homemadesausageisarealbreakfasttreat!Addedbonus?Unlikemanycommerciallypreparedbreakfastsausages,thesesausageshavenoaddedsugarandarethusWhole30-approved.

SERVES61poundleangroundpork1shallot,grated1clovegarlic,grated2teaspoonsgroundsage1teaspooncrushedredpepperflakes ⁄ teaspoonpaprika ⁄

teaspoonfennelseed ⁄ teaspoongroundrosemary ⁄ teaspoonwhitepepper ⁄teaspoongroundmustard ⁄ teaspoonkoshersalt ⁄ teaspoongroundallspice ⁄teaspoongroundcloves

1. Placeallingredientsinamediumbowl.Stirtothoroughlycombineallingredients.Coverandrefrigerateovernight.

2. Measureout ⁄ cupofthemixtureandformintoaflatpatty.Repeatuntilallthemixtureisused.

3. Cookinanonstickskilletovermediumheatuntilbrownonallsidesandfullycooked,approximately8–10minutes.

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HabaneroVeggieBreakfast“Tacos”ServethisTex-Mexfavoritewithsalsaandhotsauce.Afteryoufinishthefirst30daysofthechallenge,youcanconsidereatingthetacoinatortillainsteadoflettuceleaves.

SERVES31tablespoonoliveoil2shallots,minced2clovesgarlic,minced1habanerochile,seedsdiscarded,minced1cubanellepepper,

chopped1bunchscallions,chopped1smallzucchini,diced ⁄ cuphalvedcherrytomatoes ⁄ cupcooked,cubedrussetpotatoes ⁄ teaspoonkoshersalt ⁄ teaspoonfreshlygroundblackpepper ⁄ teaspoongroundchipotle4eggs

6leavesgreenleaflettuce

1. Heattheoilinacast-ironskilletovermediumheat.Addtheshallots,garlic,habanero,andcubanelleandsautéuntiltheshallotsstarttobrown,about3–7minutes.

2. Addthescallions,zucchini,tomatoes,andpotatoes.Sprinklewithsalt,pepper,andchipotle.Sautéuntilthepotatoesandtomatoesarewarmedthrough,3–5minutes.Removefromheatandcover.

3. Whisktheeggsuntilfrothy.Pourtheeggsintoanonstickskilletanduseaspatulatomovetheeggmixturearoundtheskillet,formingcurds.Continuetocook,stirringfrequently,untiltheeggisfullycooked.

4. Evenlydividetheeggandthepotatomixturesbetweenthelettuceleaves.Serveimmediately.

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ANAUSTINSTAPLETacosforbreakfastmightseemoddtoalotofthecountry,buttheyareubiquitousinAustin,Texas.Theycancontainavarietyoffillings,fromrefriedbeansandchorizo,chorizoandegg,scrambledeggsandbacon,eggandrefriedbeans,tocarnitasorbarbacoa.Theyareaninexpensivebutfillingbreakfast.Thebeansaren’tWhole30-approved,butyoumightwanttoaddthemafteryou’vefinishedyourfirst30days.

ShakshukaThisNorthAfricandishispopularallovertheMiddleEast,especiallyinIsraelwherethereareshakshuka-onlyrestaurants!Thetomatosaucegentlypoachestheeggswhilethedishcooks,leavingyouwithperfectlypoachedeggssurroundedbyvelvetytomatosauce.VirtuallyallcannedtomatosaucesareWhole30-approved.

SERVES63tablespoonsoliveoil4clovesgarlic,minced3jalapeñopeppers,seedsdiscarded,

minced1largeshallot,minced28ouncescannedcrushedorgroundtomatoes1tablespoonharissa

⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper ⁄ teaspoonroastedgroundcumin6eggs

1 ⁄ tablespoonsmincedItalianparsley

1. Heattheoilina12-inchcast-ironskilletovermediumheat.Addthegarlic,peppers,andshallotandsautéuntilfragrantandgolden,about5–10minutes.

2. Addthetomatoes,harissa,salt,pepper,andcuminandstir.

3. Simmeruntilthetomatoreducesslightlyandiswarmedthrough,about10minutes.

4. Cracktheeggsintothepan,formingasinglelayerofeggontopofthetomatomixture.Cookuntiltheyolksarebarelysetandthewhitesarefullycooked,about5minutes.Sprinklewithparsley.Serveimmediately.

ITALIANPARSLEYVERSUSCURLYPARSLEY

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ITALIANPARSLEYVERSUSCURLYPARSLEYItalianparsleyisalsoknownasflat-leafparsley.Italianparsleyisusedmostoftenincookingbecauseithasastrongerflavorandbettertexture.Curlyparsleyisusedmainlyasagarnish.

HerbedAsparagusCast-IronSkilletFrittataCast-ironskilletsareamazingvesselsforfrittatamaking.Theycookevenlyandareoven-safe.Thisfillingfrittatawillgetyourdayofftoanenergeticstart.

SERVES61tablespoonoliveoil1smallonion,diced1poundasparagus,chopped1tablespoonmincedfreshoregano1tablespoonminced

freshdill1tablespoonmincedItalianparsley ⁄ tablespoonmincedfreshbasil ⁄teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper7eggs

1. Preheatovento325°F.

2. Heattheoilina12-inchcast-ironskilletovermediumheat.Addtheonionandasparagusandsautéuntiltheonionsaresoft,approximately5minutes.

3. Meanwhile,inasmallbowl,whisktogethertheoregano,dill,parsley,basil,salt,pepper,andeggs.

4. Pourtheeggmixtureoverthevegetablesintheskillet.Tilttheskilletslightlytocoatalloftheingredientswiththeeggmixture.Cookovermediumheatuntiltheeggsarejustbeginningtoset,about8–12minutes.

5. Placeintheovenandbakefor10minutesoruntilthemixtureiscookedthroughandjustbeginningtobrown.

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6. Removefromthepanandslice.Serveimmediately.

ChiveScrambleScramblesaregreatweekdaybreakfastsbecausetheyarefast.Chivesaddasubtleonionflavortothisone.

SERVES24eggs,beaten⁄ cupchoppedchives ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper1tablespoonoliveoil

1. Inamediumbowl,whisktogethertheeggs,chives,salt,andpepperuntilfluffy.

2. Meanwhile,heattheoilinalargeskilletovermediumheat.Pourtheeggmixtureintotheskilletanduseaspatulatomovetheeggmixturearoundtheskillet,formingcurds.Continuetocook,stirringfrequently,untiltheeggisfullycooked,about3–8minutes.

3. Divideinto2portionsandserveimmediately.

EGGS,EGGS,EGGSEggsonlyhave70caloriesbutarefillingandWhole30-approved.Eggyolkscontaintheantioxidantsluteinandzeaxanthin,whichhelppreventmaculardegeneration.Oneeggcontains13percentoftherecommendeddailyvalueofprotein.

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WildMushroomFrittataLookforanassortmentofwildmushroomsatyourlocalfarmers’market.Theywilllikelyhavemorevarietythanthesupermarket.

SERVES61 ⁄ tablespoonsoliveoil10ouncesassortedwildmushrooms,chopped2shallots,minced⁄ cupdicedyellowsquash ⁄ cupmincedItalianparsley ⁄ cupdicedsnowpeas6eggs,beaten

⁄ teaspoonfreshlygroundblackpepper

1. Inalargeoven-safeskillet,heattheoilovermediumheat.Whenhot,addthemushroomsandshallotsandsautéabout10minutesoruntilthemushroomsaresoftandtheshallotsaretranslucent.

2. Addsquash,parsley,andsnowpeasandstir.Cookanadditional5minutes.

3. Meanwhile,inasmallbowl,stirtogethereggsandpepper.Poureggmixtureovertheingredientsintheskillet.

4. Tilttheskilletslightlytocoattheingredientsintheskilletwiththeeggmixture.Keeponmediumheatandcookabout10minutesoruntilalmostset.

5. Placeunderthebroilerfor5minutesoruntilthetopisjustbeginningtobrown.Removefrompan,slice,andserve.

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CHAPTER2Lunch

Broccoli-BasilPestoandZoodlesRoastedTomatoSoupChipotleVegetable-StuffedPoblanoPeppersArtichokeandOliveZoodlesShrimp-OrangeKabobsDijonPotato,Spinach,andGreenBeanSaladSunshineCurriedVegetablesSautéedPattypanSquashRingsSerranoPepperSteamedShrimpAsparagusSaladwithHardboiledEggSummerSaladwithPoachedEggCeleriac-PearSaladwithFigVinaigretteChickenCherrySaladCaramelizedOnionSoupHotandSpicyChickenTomatoSoupVegetableCrabSoupLemonAsparagusSoupCitrusScallopCrudo

Broccoli-BasilPestoandZoodlesThisisapleasant,veggie-packedchangefromyourregularpesto—butit’sstillWhole30-approved!

SERVES83 ⁄ cupsbroccoliflorets3(looselypacked)cupsfreshbasil3clovesgarlic⁄ teaspoonsalt ⁄ teaspoonwhitepepper4tablespoonsoliveoil,divided3tablespoonstoastedpignolinuts(seesidebar)1tablespoonlemonjuice1poundrawzucchininoodles(“zoodles”)

1. Placethebroccoliinalargepotofboilingwater.Boiluntiltender,about10–15minutes.Useaslottedspoontotransferthebroccolitoabowl.Allowtocoolbriefly.

2. Placethebroccoliinablenderorfoodprocessor.Addthebasil,garlic,salt,pepper,3tablespoonsofoliveoil,pignolinuts,andlemonjuice.Pulseuntilsmooth.Setaside.

3. Heatalargepanonmedium-highheat.Addremaining1tablespoonofoliveoil.Thenaddzucchininoodlesandcookforabout2–3minutesoruntilthezoodlesaretender.

4. Placethezoodlesontoplates.Pourpestosauceoverhotzoodles.

HOWTOTOASTPIGNOLINUTSBringoutthebestflavorofpignolinuts,alsoknownaspinenuts,bytoastingthem.Simplyaddthemtoadryskilletandwarmthemoverlowheat.Watchthenutscloselysotheydon’tburn.

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RoastedTomatoSoupUsingroastedtomatoesinthissoupgivesitaricher,moretomato-yflavor.

SERVES63poundsheirloomtomatoes,halved ⁄ cupoliveoil,divided1onion,diced3clovesgarlic,minced2stalkscelery,diced1carrot,diced2cupsvegetablestock(seesidebar)1teaspoonseasalt1teaspoonfreshlygroundblack

pepper


2. Placethetomatoesinasinglelayeronabakingsheet.Drizzlewith2tablespoonsofoliveoil.Roastfor20minutes.

3. Meanwhile,heattheremaining2tablespoonsofoliveoilinaDutchovenovermediumheat.Addtheonion,garlic,celery,andcarrotandsautéuntilthevegetablesaresoftened,about5–10minutes.

4. Addthestockandspicesandbringtoaboil.Addthetomatoes.

5. Useanimmersionblendertoblenduntilmostlysmooth.Serveimmediately.

EASYWHOLE30-COMPLIANTVEGETABLESTOCKBringalargepotofwatertoaboil.Addanyfavoritevegetablesorvegetablescraps.Returntoaboiluntilitisreducedbyaboutone-quarter.Strainanduse,freeze,orrefrigerate.

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ChipotleVegetable-StuffedPoblanoPeppersLarge,unwrinkledpoblanopeppersworkbestinthisdish.LookforcannedchipotlechilesinadobomadewithWhole30-compliantingredientsatlargersupermarketsandnaturalfoodgrocerystores.

SERVES42tablespoonsoliveoil4clovesgarlic,minced1onion,minced2chipotlechilesinadobosauce,minced2zucchini,cubed1yellowsquash,cubed ⁄ cup

defrosted,drainedfrozenchoppedspinach4largepoblanopeppers28ouncescannedcrushedtomatoes


2. Heatoilinaskilletovermediumheat.Addthegarlicandonion.Sautéuntiltheonionissoftened,thenaddthechipotlechiles,zucchini,andyellowsquash.Sautéuntilthesquashbeginstosoften,about5–10minutes.Pourmixtureintoabowlandstirinthespinach.

3. Slicethepoblanosdownthemiddlebutnotallthewaythrough,toformapocket.Filleachwiththevegetablemixture.

4. Pourhalfofthetomatoesonthebottomofan8"×8"bakingdish.Arrangethepeppers,open-sideupinasinglerow.Drizzlewithremainingtomatoes.

5. Bakefor20minutesoruntilcookedthrough.

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ArtichokeandOliveZoodlesOlivesaddabrinysavorinesstothisrusticpasta-likedish.Inthisrecipe,almondmealsubsinforthetraditionalbreadcrumbs;justtoastitinadryskilletfor30secondsto1minuteandallowtocool.

SERVES42tablespoonsoliveoil3clovesgarlic,minced2shallots,minced10ouncesfrozenartichokehearts,defrosted1cuphalvedlarge,oil-curedgreenolives1

poundrawzucchininoodles(“zoodles”) ⁄ cupchoppedfreshItalianparsley ⁄ cuptoastedalmondmeal

1. Inasaucepan,heattheoilovermediumheat.Addthegarlicandshallotsandcookuntilfragrant,about3–5minutes.

2. Addtheartichokehearts,olives,andzoodles.Cookuntiltheartichokesarecookedthrough,about5minutes.

3. Removefromheatandstirintheparsleyandalmondmeal.Serveimmediately.

WHAT’SALMONDMEAL?Foundinmostgrocerystores,almondmealissimplycoarselygroundalmonds.Ifyouhaveahigh-poweredblenderwithagrainattachment,youcanmakeitathome—butusecaution.Itcaneasilyturnintoalmondbutterifblendedtoolong.

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Shrimp-OrangeKabobsThecitrus-balsamicsaucemakestheseshrimpkabobssing.

SERVES41navelorange,halvedandcutintowedges1largeredonion,cutintowedges1pound

largeshrimp,peeledanddeveined2tablespoonsfreshlysqueezedorangejuice2tablespoonsbalsamicvinegar

1. Heatgrilltomedium.Oilthegrillrack.

2. Threadtheorangewedges,onionwedges,andshrimpon4skewers,beginningandendingwithoranges.

3. Inasmallbowl,whisktogethertheorangejuiceandbalsamicvinegar.Brushthesauceovertheskewers.

4. Grillkabobsuntiltheshrimparefullycooked,about5minutestotal.

SKEWEREDChooseskewersthathaveonepointyend.Skewerthefooddirectlyinthecenter.Allpiecesoffoodontheskewershouldbeofsimilarsizeforevengrilling.

DijonPotato,Spinach,andGreenBeanSaladThiscouldbeasidedish,butitissofilling,itissometimesbetterasthemainevent.LookforDijonmustardmadewithWhole30-compliantingredientsatlargersupermarketsandnaturalfoodgrocerystores.

SERVES41poundbabyred-skinpotatoes,halved ⁄ poundgreenbeans,halved6ouncesbaby

spinach⁄ cupdicedgreenonion1shallot,minced2tablespoonsmincedfreshItalianparsley1tablespoonmincedfreshoregano1teaspoon

yellowmustardseeds ⁄ cupapplecidervinegar3tablespoonsoliveoil1teaspoonDijonmustard

1. Bringalargepotofwatertoaboil.Boilthepotatoesuntilnearlyfork-tender,10-15minutes.Addthegreenbeanstothepotandcontinuetocookuntilthepotatoesarefork-tenderandthegreenbeansarecooked,5–10minutes.Drain.

2. Returnthegreenbeansandpotatoestothepotandimmediatelyaddthespinachandgreenonion.Cover.

3. Inasmallbowl,whisktogethertheshallot,parsley,oregano,mustardseeds,vinegar,oil,andmustard.Drizzleoverthepotatoes.Tosstocoat.Servewarm.

SPINACHTRIVIAEverwonderwhydishesmadewithspinacharecalled“Florentine?”CatherinedeMédicilovedspinachsomuch,shehaditateverymeal.HerbirthplacewasFlorence,Italy.

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SunshineCurriedVegetablesTurmericgivesthisdishadistinctiveyellowcolor.Itistastyhotorcold,makingittheperfectpackablelunch.

SERVES42tablespoonsoliveoil1onion,chopped3clovesgarlic,minced1-inchknobginger,minced⁄ cupwaterorvegetablestock1 ⁄ poundsdicedpotatoes1headcauliflower,cutintoflorets1teaspooncurrypowder

⁄ teaspoongarammasala ⁄ teaspoongroundturmeric1teaspoonyellowmustardseeds

1. HeattheoilinaDutchovenovermediumheat.Addtheonion,garlic,andgingerandsautéuntilfragrant,about2–5minutes.Addvegetablestock.

2. Addthepotatoesandcauliflower.Sautéuntilthepotatoessoften,about10–15minutes.

3. Addtheremainingingredientsandcover.Cook,stirringoccasionally,untilthevegetablesarefork-tender,about5–15minutes.

WHATISGARAMMASALA?GarammasalaisafragrantblendofspicescommonlyfoundinNorthernIndianandPakistanicuisines.Thenameliterallymeans“warmspice”anditmayincludepeppercorns,cumin,cinnamon,cardamom,cloves,nutmeg,andcarawayaswellasbitsofstaranise,redpepperflakes,turmeric,andfennel.Puristsmakegarammasalaathomeinsmallbatches,bytoastingwholespicesinaskillet,thengrindingthemixturewithamortarandpestleorspicegrinder.

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spicegrinder.

SautéedPattypanSquashRingsThepattypansquash’sdistinctiverufflededgesgivethisdishadelicatelook.Alovelymainorsidedishforaluncheon.

SERVES42tablespoonsoliveoil8cupsthinlyslicedpattypansquash1onion,sliced1bananapepper,diced⁄ cupwater2tablespoonsmincedfreshtarragon1tablespoonmincedfreshthyme ⁄teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper

1. Heatoilinaliddedskilletovermediumheat.Addthesquash,onion,andbananapepper.Sautéuntilthesquashbeginstosoften,about5–12minutes.

2. Addtheremainingingredients.Coverandsimmeruntilthesquashisfork-tender,aboutanother3–8minutes.

PATTYPAN:SUMMER’SSUPERSQUASHOneofthemostcommonandpopulartypesofsummersquash,pattypanisasquat,roundsquashwithrufflededges.Itcanrangefrom“baby”-sizedto6–7incheswideandcanbeyellow,white,andevengreenwhenripe.Lookforitatmostsupermarketsandfarmers’marketsduringthesummermonths.

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SerranoPepperSteamedShrimpSteamedshrimpisaquick,easy,andWhole30-compliantperfectweeknightmeal.

SERVES61cupwater⁄ cupdicedredonion1clovegarlic,minced2serranopeppers,minced2tablespoonsyellowmustardseed1teaspoongroundcayennepepper ⁄ teaspooncelery

seed1teaspoonfreshlygroundblackpepper2poundswholeshrimp,peeledanddeveined

1. Placethewater,onion,garlic,peppers,andspicesinalargeliddedpot.Bringtoaboil.

2. Addtheshrimp.Coverandsteamuntiltheshrimpturnbrightpinkandarefullycooked,about5–10minutes.

SHRIMPFACTSShrimpisanexcellentsourceofprotein.Whileshrimpisratherhighincholesterol,itisalsoverylowinsaturatedfat.Shrimpisalsoawonderfulsourceofselenium,whichhasbeenreportedtoneutralizefreeradicals.

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AsparagusSaladwithHardboiledEggThisisalovelysaladtoserveduringtheall-too-briefearly-springasparagusseason.Foraneasyvariation,tossinsomeleftovercookedorsmokedsalmon.

SERVES41 ⁄ poundssteamedasparagus2hardboiledeggs,coarselygrated3tablespoonswhite

winevinegar3tablespoonsoliveoil⁄ teaspoonDijonmustard2tablespoonsfreshlysqueezedlemonjuice ⁄ tablespoonlemonzest2tablespoonsmincedfreshdill

1tablespoonmincedfreshItalianparsley ⁄ teaspoonseasalt

1. Inalargebowl,tosstogethertheasparagusandeggs.Setaside.

2. Inasmallbowl,whisktogetherthevinegar,oil,mustard,lemonjuice,lemonzest,dill,parsley,andsalt.Drizzleovertheasparagusandegg.Tosslightly.Serveimmediately.

THEPERFECTHARDBOILEDEGGPlaceeggsinapanwithalid.Fillthepanwithcoldwateruntilitis ⁄ –1inchabovetheeggs.Bringtoafullboil.Removefromheatandcover.Allowtheeggstosit15minutes.Drainandrunundercoolwater.Useimmediatelyorrefrigerate.

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SummerSaladwithPoachedEggThissaladisprettyandfestiveenoughtoserveataluncheon.Frenchbreakfastradishesareanelongatedvarietythatyou’llfindfreshinthespring.

SERVES410ouncesfreshbabyspinachorbabylettuces1 ⁄ cupsdicedheirloomtomatoes3

bananapeppers,thinlyslicedintorounds1bulbfennel,shaved1avocado,thinlysliced5Frenchbreakfastradishes,thinlysliced1cuphalvedsugarsnap

peas1zucchini,thinlysliced ⁄ cuptarragonvinegar3tablespoonsavocadooil1teaspoonDijonmustard3tablespoonsmincedchives4eggs,poached

1. Dividethespinachorlettuceamong4dinnerplates.Topeachwithtomatoes,peppers,fennel,avocado,radishes,sugarsnappeas,andzucchini.

2. Inasmallbowl,whisktogetherthevinegar,oil,andmustard.Drizzleovereachsalad.

3. Sprinkleeachsaladwithchives.Topwithapoachedegg.

HOWTOPOACHANEGGWhileslightlydauntingatfirst,poachedeggsaresodeliciousthatitisworthmasteringthetechnique.Theeasiestwayistousespecialsiliconepodsthatfloatinwater,buteggscanbepoachedinasimplepot.Heatafewinchesofwaterinasaucepanuntilitisalmostsimmering.Addasplashofvinegar.Stirtocreatea“whirlpool,”crackopentheegg,anddropitgentlyin.Cookfor3–4minutes.Voilà!

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Celeriac-PearSaladwithFigVinaigretteCeleriac,alsoknownasceleryroot,isacrispcounterpointtothelush,softpearinthismeal-sizedsalad.

SERVES21bulbceleriac,cutintomatchsticks2Boscpears,peeled,halved,andthinlysliced1red

onion,cutintohalf-moons1tablespoonDijonmustard3tablespoonssherryvinegar1tablespoonlemonjuice⁄ cupgrapeseedoil2tablespoonsmincedfreshfig ⁄ teaspoonsalt ⁄ teaspoonceleryseed ⁄ teaspoonwhitepepper

1. Inalargebowl,tosstogetherceleriac,pears,andonion.

2. Inasmallbowl,whisktogetherthemustard,vinegar,lemonjuice,oil,fig,salt,celeryseed,andpepper.Drizzleoversaladandserve.

CELERIAC101Celeriacisabulbousrootvegetable.Unlikemanyrootvegetables,itisverylowinstarch.Whileitcanbeeatencookedorraw,therough,bumpyskinneedstoberemoved.Ithasalight,celery-likeflavor.

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ChickenCherrySaladIfyou’regettingboredwithregularchickensalad,trythisvariation.Apopofcherryisineverybiteofthisuniquechickensalad.Youshouldbeabletofindthesummersavoryinyourgrocerystore’sspiceaisle.

SERVES41 ⁄ poundspoachedchickenbreast,cubed ⁄ Vidaliaonion,diced ⁄ cuphalved,pitted

freshsweetcherries ⁄ cupWhole30-approvedmayonnaise,suchasPrimalKitchenbrand2tablespoonstarragonvinegar

⁄ teaspoonceleryseed ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper ⁄ teaspoonsummersavory4Bostonlettuceleaves

1avocado,sliced

1. Inamediumbowl,combinethechicken,onion,cherries,mayonnaise,vinegar,celeryseed,salt,pepper,andsummersavoryuntilallingredientsareevenlydistributed.

2. Placealettuceleafoneachplate.Evenlydistributethechickensaladamongthelettuceleaves.Topeachwithavocadoslices.Serve.

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CaramelizedOnionSoupThislighter,Whole30-approvedversionofFrenchonionsoupisjustasflavorfulandeasytomake.

SERVES62tablespoonsoliveoil2tablespoonsghee4poundsonions,sliced2tablespoons

balsamicvinegar2quartsbeefstockorwater2bayleaves4sprigsthyme

1. Heattheoliveoilandgheeinalargeskilletorsaucepan.Addtheonions.(Itisokayiftheyaremoundedhighinthepan;theywillcookdownquickly.)Coverandcooktheonionsuntiljustbeginningtosoften,stirringoccasionallysotheycookevenly,about5–10minutes.

2. Stirinthebalsamicvinegar.Cookuntiltheonionsarecaramelized,stirringoccasionally,about40minutes.

3. Deglazethepanwith ⁄ cupofstock.Addtheremainingstock,bayleaves,andthyme.

4. Bringtoaboil,thenreducetheheatandsimmerfor30minutes.Removebayleavesandthymebeforeserving.

USINGSTOCKSAlwaysuseormakeunsaltedstocks.Thiswillhelpcutdownonthesodiumcontentofthefinaldish.Insteadofsalt,simmerthestockwithspicesandherbsthatwillcomplementthemealbeforeusing.

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HotandSpicyChickenTomatoSoupTryservingthiszestysoupwithslicedavocadoandagarnishofdicedgreenonion.

SERVES81 ⁄ tablespoonsoliveoil1onion,chopped2cubanellepeppers,chopped2clovesgarlic,minced2jalapeñopeppers,minced24ouncescrushedtomatoes14ouncesdicedfire-roasted

tomatoes3cupschickenstock2cupsshreddedcookedchicken1teaspoonhotMexicanchilipowder1teaspoonhot

paprika⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper

1. Heattheoilinalargestockpot.Sautétheonion,cubanellepeppers,garlic,andjalapeñopeppersuntiltheonionsaresoft,about5–10minutes.

2. Addtheremainingingredientsandbringtoarollingboil.Reduceheatandcook,stirringoccasionally,untilthechickenisheatedthrough,about5–20minutesdependingonthesizeofthechickenpieces.

STOCKVERSUSWATERUsingstockinarecipeinsteadofwatermakesforamoreflavorfulfinishedproduct.Chickenstockmakespoultrydishestastericherandismildenoughtousewithothermeatsorvegetables.Watercandilutethetasteofsoupsandstews.

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VegetableCrabSoupThisisalighter,Whole30-compliantversionofMarylandcrabsoup.Tryservingthisflavorfulsoupforlunchwithagreensalad.

SERVES86cupscrabstockorwater1onion,chopped1shallot,minced1jalapeñopepper,diced3stalkscelery,diced2carrots,diced1 ⁄ cupsdicedgreenbeans1bulbfennel,diced2smallzucchini,diced2largerussetpotatoes,diced3tablespoonsChesapeakeBay

Seasoning28ouncescannedwholetomatoes1poundbluecrabjumbolumporclawmeat

1. Inalargestockpot,stirtogetherthestock,allthevegetables,seasoning,andtomatoes.Bringtoaboil,thenreducetheheatandsimmerfor30minutes,stirringoccasionally.

2. Addthecrabmeatandcontinuetocookfor30–40minutes,stirringoccasionally.

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LemonAsparagusSoupUsethelastofwinter’sin-seasonlemonsandspring’snewasparagusandpotatoesinthisdelicious,wholesomesoupthatcelebratesthecomingofspring.

SERVES62 ⁄ poundsasparagus1onion,sliced1poundsmallred-skinpotatoes4cupschickenorvegetablestock ⁄ cupfreshly

squeezedlemonjuice4clovesgarlic,minced1tablespoontarragonvinegar ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper

1. Preheatovento350°F.Lineabakingsheetwithparchmentpaper.

2. Arrangetheasparagus,onion,andpotatoesinasinglelayeronthebakingsheet.Roastforabout30minutes,flippingthevegetablesoccasionallytoensureevenroasting,oruntiltheasparagusandonionlookcaramelized.

3. Addtheasparagus,onion,potatoes,stock,lemonjuice,garlic,vinegar,salt,andpeppertoaDutchovenandbringtoaboil.

4. Removefromheatandpuréeusinganimmersionblender.

WHATDOESRDASTANDFOR?RDAstandsforrecommendeddailyallowance.TheRDAwasdevelopedinthe1930stocreatestandardrecommendationsofthedailyallowanceofeachtypeofnutrient.Itismeanttoreflecttherequirementsofthemajorityofthepopulation.

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CitrusScallopCrudoCrudoisthegeneraltermforanItalianrawfishdish.Ittypicallycontainsseasalt,oliveoil,andcitrusjuice.Whenmakingcrudo,takecaretousethefreshestfishpossiblefromareputablefishmonger.Althoughthefish“cooks”slightlyintheacidicjuice,itisbettertobesafethansorry.Thai-influencedflavorsgivethisclassicItaliandishnewlife.

SERVES6⁄ cupfreshlysqueezedbloodorangejuice ⁄ cupfreshlysqueezedlemonjuice2tablespoonslimejuice

1tablespoongingerjuice1tablespooncanevinegar1tablespoonextra-virginoliveoil ⁄ teaspoonsalt1Thaibird’seyepepper,sliced⁄ poundseascallops,thinlysliced ⁄ cupslicedThaibasil ⁄ cupdicedscallions

1. Whisktogethertheorangejuice,lemonjuice,limejuice,gingerjuice,canevinegar,oil,salt,andThaibird’seyepepperinasmallbowl.Pourintoalarge,shallow,rimmedplatter.

2. Arrangethescallopslicesoverthedressing.Sprinklewithbasilandscallions.Serveimmediately.

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CHAPTER3SideDishes

Stir-FriedWatercressandMushroomsCurriedCabbageWatermelon-CucumberJumbleRoastedDelicataSquashSautéedGingeredBeetGreensCitrus-SpikedKohlrabiandSwissChardGreenBeanSaladwithOrangeVinaigrettePepperyTomato-FennelSaladGinger-SesameColeslawBeet-GrapefruitSaladCucumber-CarrotSaladSlow-CookedSauerkrautFondantPotatoesandPearlOnionsIslandRoastedSpaghettiSquashDillRoastedAsparagusHerbedWaxBeansBrusselsBubbleandSqueak

Stir-FriedWatercressandMushroomsWhileitismostfrequentlyusedraw,watercressisalsodeliciousstir-fried.Thissimplesidedishcomplementsmanytypesofmeals.

SERVES42tablespoonssesameoil8ouncesshiitakemushrooms,sliced12cupswatercress3clovesgarlic,minced1-inchknobginger,minced2Thaibird’seyepeppers,diced

1. Heattheoilinawokovermediumheat.Addthemushroomsandstir-fryfor1minute.

2. Addthewatercressinbatches,stir-fryingandaddingmoreasitcooksdown.Withthelastbatch,addthegarlic,ginger,andpeppers.Stir-fryuntilfragrant,about2–5minutes.

3. Removefromheatandserve.

EGGANDCRESSUseupleftoverwatercressintheclassiceggandcresssandwich.Mixtogether4choppedhardboiledeggs,2–3tablespoonsmayonnaise,and ⁄ cupchoppedwatercress.1 4

CurriedCabbageCoconutaddsatoothsometexturetothiscurry.CabbageisanexcellentsourceofvitaminsK,C,andB .Italsocontainsmanganese,dietaryfiber,potassium,vitaminB ,folate,andcopper—sothisisanutrient-packedsidedish!

SERVES42shallots2clovesgarlic1-inchknobginger,sliced2Thaibird’seyepeppers2tablespoonsoliveoil2teaspoons

blackmustardseeds1teaspooncuminseeds1teaspoongarammasala1teaspoonturmeric ⁄ teaspoonasafetida1teaspoonkoshersalt2tablespoonsunsweetenedshreddedcoconut1cupwater

1headcabbage,shredded

1. Placetheshallots,garlic,ginger,andpeppersinablenderandpulseuntilsmooth.

2. Heattheoilinaskilletovermediumheat.Addthespicesandcoconutandcook,stirringoccasionally,untiltheseedsbegintopop.

3. Addthewaterandcabbage.Coverandcook,stirringoccasionally,untilthecabbageissoft,5–15minutes.

WHATISASAFETIDA?AsafetidaisaspicecommonlyusedinIndiancooking.Itisapowdermadefromtheasafetidaplantthathasadistinctiveonion-garlicflavor.Finditinwell-stockedsupermarketsandIndiangrocerystores.

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Watermelon-CucumberJumbleCoolingwatermelonandcucumberformthebaseofthisunusualsummerysidedish.

SERVES42cucumbers,diced4cupsdicedwatermelon ⁄ cupfreshlysqueezedlimejuice1tablespoonlimezest ⁄ cup

tornpeppermintleaves1tablespoongingerjuice1Thaibird’seyepepper,minced(optional)Placeallingredientsinalargebowl.Tosstocombine.Serveimmediately.

MEDICINALPEPPERMINTPeppermintoilhasbeenshowntoreducesymptomsofirritablebowelsyndrome.Ithasalsobeenusedasaromatherapyintreatinginsomniaandtoenhancememory.

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RoastedDelicataSquashThoughitisoftenreferredtoasawintersquash,delicatasquashisactuallymorecloselyrelatedtosummersquasheslikezucchini.Ithasathin,easy-to-peelskinandamild,nuttyflavor.Tryitbaked,steamed,orsautéed.Roastingcaramelizestheedgesofthesquash,creatingasweetnessthatistemperedbythespices.

SERVES44delicatasquash3tablespoonsoliveoil1teaspoonsmokedseasalt ⁄ teaspoonsmokedpaprika ⁄

teaspoongroundcayennepepper ⁄ teaspoongroundallspice


2. Slicethesquashinto ⁄ -inchrings.Scoopouttheseeds.Arrangeinasinglelayeronbakingsheets.Brushwitholiveoilandsprinklewithspices.

3. Roastfor20–30minutesoruntilfork-tender.

WINTERSQUASHFACTSWintersquashgrowsoverthesummerandisripeforpickinginthefall.Thehardexteriorallowswintersquashtobestoredsuccessfullyinacool,darkspaceformanymonths.Wintersquashisalow-caloriefood.

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SautéedGingeredBeetGreensDon’ttossawaythosebeetgreens!Theyaretastyandfullofnutrients.

SERVES42tablespoonsoliveoil2clovesgarlic,minced1-inchknobginger,minced1 ⁄ poundsbeetgreens,blanched1teaspoonredpepper

flakes

1. Heattheoliveoilinalargeskilletovermediumheat.Addthegarlicandgingerandsautéuntilfragrant,about3–5minutes.

2. Addthebeetgreensandstirfor3minutes.Sprinklewithredpepperflakesandserve.

HOWTOBLANCHBringalargepotofwatertoaboil.Addthevegetablesandcookfor2minutes.Transferimmediatelytoabowloficewater,thendrain.

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Citrus-SpikedKohlrabiandSwissChardOnesidebenefitoftheWhole30challengeistryingsomevegetablesyoumightnothavehadbefore.Ifyou’renewtokohlrabi,thisdeliciousdishwillmakeyouaconvert!CrispkohlrabicontrastswithsilkySwisschardtomakethiscitrus-kisseddish.

SERVES42tablespoonscanolaoil1 ⁄ poundskohlrabi,peeledandcubed3clovesgarlic,minced2

shallots,minced2bunchesSwisschard,chopped ⁄ cupfreshlysqueezedbloodorangejuice2

tablespoonsbloodorangezest1teaspoonwhitepepper1teaspoonseasalt⁄ teaspoonceleryseed

1. Heattheoilinalargeskilletovermediumheat.Addthekohlrabi,garlic,andshallotsandsautéuntilthekohlrabiisnearlyfork-tender,about8–20minutesdependingonthicknessofkohlrabi.

2. AddtheremainingingredientsandsautéuntiltheSwisschardiswilted,about2–3minutes.

WHYUSESHALLOTS?Shallotshaveamilderflavorthanonionsandaslightlygarlickyscent.Theyaddadepthofflavortomanydishes,eitheraloneorinconjunctionwithonions.

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GreenBeanSaladwithOrangeVinaigretteDiningoutandattendingholidaypartiescanbedifficultduringtheWhole30challenge.Toavoidtemptations,bringyourownWhole30-compliantdishes!Trythisinsteadofgreenbeancasseroleatyournextholidaymeal.

SERVES82poundsFrenchgreenbeans(haricotverts),steamed ⁄ cuptoastedhazelnuts ⁄ cup

driedtartcherries1smallonion,minced2tablespoonsextra-virginoliveoil3tablespoonswhitewinevinegar3tablespoonsfreshly

squeezedorangejuice1tablespoonorangezest⁄ teaspoonDijonmustard

1. Tosstogetherthegreenbeans,hazelnuts,andcherriesinalargebowl.Setaside.

2. Whisktogethertheonion,oil,vinegar,orangejuice,orangezest,andmustarduntilwellcombined.Drizzleoverthegreenbeanmixtureandtossagain.Servewarmorcold.

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PepperyTomato-FennelSaladThinkvegetabledisheshavetobebland?Noway!Apepperinthesaladandhotsauceinthedressingequalonezippysalad.

SERVES63cupshalvedcherrytomatoes1cupchoppedredonion1bulbfennel,diced1cubanellepepper,diced1bunchscallions,diced ⁄ cupredwinevinegar ⁄ cupoliveoil

⁄ cuplimejuice ⁄ teaspoonScotchbonnethotsauce

1. Inamediumbowl,tosstogetherthetomatoes,onion,fennel,cubanelle,andscallions.

2. Inasmallbowl,whisktogetherthevinegar,oil,limejuice,andhotsauce.Pouroverthesaladandtosstocombine.Serveimmediately.

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Ginger-SesameColeslawThisvegan,crunchyslawgoesgreatwithgrilledfoods.

SERVES104cupsshreddedgreencabbage1cupshreddedredcabbage4carrots,shredded⁄ cupshreddedjicama1bunchscallions,minced2-inchknobginger,grated2tablespoonstoastedsesameseeds1 ⁄ tablespoonssesameoil ⁄ cupricevinegar ⁄

teaspoonkoshersalt ⁄ teaspoonceleryseed

1. Inalargebowl,tosstogetherthegreenandredcabbage,carrots,jicama,andscallions.Setaside.

2. Inasmallbowl,whisktogethertheginger,sesameseeds,sesameoil,vinegar,salt,andceleryseed.Drizzleoverthecabbagemixtureandtoss.

AWESOMEJICAMAJicamaisarootvegetablethatislowincalories,makingitperfectfordietersandthehealthconscious.Itcontainspotassium,fiber,andvitaminC.

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Beet-GrapefruitSaladCravingabitofsummerinthemiddleofwinter?Thisisjustthesaladtogetonethroughalong,coldwinter.

SERVES43largebeetswithgreens1shallot,grated⁄ cupsherryvinegar3tablespoonsextra-virginoliveoil2tablespoonsfreshlysqueezedgrapefruitjuice1 ⁄ teaspoonsDijonmustard ⁄ teaspoongrapefruitzest2grapefruits

1. Preheattheovento350°F.

2. Chopoffthebeetgreens,washthoroughly,patdry,andtearintobite-sizedpieces.Setaside.

3. Peelandquarterthebeets.Arrangethebeetsinasinglelayeronabakingpanandroastfor60minutesoruntiltender.

4. Meanwhile,inasmallbowl,whisktogethertheshallot,vinegar,oil,grapefruitjuice,mustard,andzest.Setaside.

5. Cutofftheverytopandbottomofthegrapefruit.Then,peelthefruitusingaknife,followingtheshapeofthefruit,leavingaround,peel-freegrapefruit.Thenplaceyourknifebetweenthemembraneandthefruitsegment.Cut,stoppingwhenyoucanfeelthebottomofthesegment(whereithitsthecenterofthefruit),withyourknife.Removetheknife.Repeatfortheothersideandremovethefruitsegment,leavingtheemptymembranebehind.Repeatfortherestofthesegments.

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6. Arrangethebeetgreensinaservingbowlorplate.Topwiththecooked(hotorcold)beetsandgrapefruit.Drizzlewiththedressingandserve.

ZESTTIPSWhenzesting,youonlywanttotaketheoutermostpartoftheskin.Nopith(thewhitepart)shouldberemoved.UseaboxgraterorMicroplaneforveryfinezest,anduseazesterformorecoarsezest.Usethefreshestcitruspossibleforbestflavor.

Cucumber-CarrotSaladThissaladmakesagreatsidedishbutanevenbettertopperforgrilledfish.

SERVES62seedlesscucumbers,thinlysliced2carrots,cutintomatchsticks1stalkcelery,thinly

sliced1redonion,thinlysliced1bunchscallions,diced1tablespoonsesameseeds3tablespoonsricevinegar ⁄ teaspoonsesameoil ⁄

teaspoonseasaltInamediumbowlwithalid,combinealltheingredients.Coverandshake.Refrigeratefor1hourpriortoserving.

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Slow-CookedSauerkrautInBaltimore,sauerkrautisservedalongsideturkeyateveryholidaymeal.

SERVES828ouncesrefrigeratedorfreshsauerkraut ⁄ -poundporkloin ⁄ cupredwinevinegar2

tablespoonsyellowmustardseed1teaspoongroundmustard1teaspoondrieddillweed⁄ teaspooncarawayseed ⁄ teaspoonpreparedhorseradish3tablespoonsmincedshallot

Placeallingredientsina4-quartslowcooker.Stir.Cookonlowfor8hours.Stirandserve.

COOKINGWITHSAUERKRAUTIfcookingwithcannedorbaggedsauerkraut,itcanbebeneficialtorinseofftheextrasaltandbrine.Donotdrythesauerkraut.Thisislessofanissuewithfreshsauerkraut.Sauerkrautisalow-caloriefood.

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FondantPotatoesandPearlOnionsThisWhole30-complianttwistonaclassicFrenchdishfeaturesnearlycaramelizedonions.

SERVES62poundsunpeeledbabypotatoes1poundpearlonions,peeled1tablespoonghee1tablespoonoliveoil ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper3

cupschickenstock1tablespoonherbesdeProvence

1. Arrangeallthepotatoesandonionsinthebottomofalarge,nonstickpaninasinglelayer.Addtheremainingingredients.Bringtoaboil.

2. Reduceheatandpartiallycoverwithalid.Continuetoboiluntilmuchofthestockhasevaporated,about20minutes.Thepotatoesshouldstillbeabouthalfsubmergedinthestockatthispoint.

3. Useawoodenspoontopressdownoneachpotato,crackingtheskin.Continuetocookuntilallthestockhascompletelyevaporatedandthebottomsofthepotatoesandonionsarebrowned,about10–25minutes.

4. Flipthepotatoesandonionsandcooktheothersideforabout5minutes.Usealarge,flatspatulatoremovethepotatoesandonionsfromthepan.

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IslandRoastedSpaghettiSquashRatherthanpretendspaghettisquashispasta(toppingitwithtomatosauce),makethisdish,whichhighlightsitswonderfulsquashflavor.

SERVES41(2-pound)spaghettisquash2tablespoonsoliveoil1shallot,minced1teaspoonsalt⁄ teaspoonfreshlygroundblackpepper1teaspoongroundcayennepepper ⁄ teaspoonhotpaprika ⁄ teaspoongroundallspice ⁄ teaspoongroundcloves


2. Slicethesquashinhalflengthwise.Placethehalvescut-sidedownonabakingsheet.Roastfor1houroruntilthesquashiseasilypiercedwithafork.

3. Removeanddiscardtheseeds.Scoopouttheflesh,shredwithafork,andsetaside.

4. Heattheoilinaskilletovermediumheat.Addtheshallotandsauté2minutes.Addthesquashandspices.Sautéforanadditional5minutes.Serveimmediately.

1 2 1 21 4 1 4

DillRoastedAsparagusAsparagusreallyshineswhenroastedanddressedupwithdill,lemon,andfancyvinegar.

SERVES41poundasparagus2tablespoonsoliveoil ⁄ cupfreshlysqueezedlemonjuice2tablespoonslemonzest2

tablespoonschampagnevinegar1teaspoonkoshersalt1teaspoonfreshlygroundblackpepper1tablespoonmincedfreshdill


2. Lineabakingsheetwithfoil.Placetheasparagusinasinglelayeronthesheet.Drizzlewitholiveoilandrollthespearstocoatthemwiththeoil.Roastfor5–8minutesoruntilthespearsaretenderbutnotbrowned.

3. Meanwhile,inasmallbowl,whisktogetherthelemonjuice,zest,vinegar,salt,pepper,anddill.

4. Arrangetheasparagusonaplatteranddrizzlewiththesauce.

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HerbedWaxBeansIfwaxbeansareunavailable,usegreenbeansinstead.

SERVES62tablespoonsoliveoil1 ⁄ poundswaxbeans1shallot,minced2clovesgarlic,minced2tablespoonsmincedfreshthyme2tablespoonsmincedfresh

oregano2tablespoonsmincedfreshItalianparsley1tablespoonmincedfreshchives⁄ teaspoonseasalt

1. Heattheoilinaskilletovermediumheat.Addthewaxbeans,shallot,andgarlic.Sautéuntiltheshallotissoftandthebeansarefork-tender,about5–10minutes.

2. Sprinklewithherbsandsalt.Servehotoratroomtemperature.

WAXBEANSSimilarinappearanceandtexturetogreenbeans,waxbeanscomeintoseasoninearlysummer.TheyareagoodsourceofvitaminsCandA.Theyarealsoverylowincalories.

3 4

1 2

BrusselsBubbleandSqueakThisBritishdishismorefrequentlymadewithcabbage,butusingBrusselssproutsisawonderfulvariation.

SERVES63poundsYukonGoldpotatoes2poundsBrusselssprouts,finelyshredded3tablespoons

oliveoil3leeks,sliced1teaspoonseasalt1teaspoonfreshlygroundblackpepper

1. Bringalargepotofwatertoaboil.Boilthepotatoesuntilfork-tender.Forthelast5minutesofcooking,placetheBrusselssproutsinametalsieveovertheboilingpotatoestosteam.

2. Drainthepotatoesandplacetheminalargebowl.Mashthepotatoes.StirintheBrusselssprouts.

3. Meanwhile,heattheoilinanonstickfryingpanovermediumheat.Addleeksandsautéuntilsoftenedbutnotbrowned,about3–8minutes.Addtothebowl.Addthesaltandpepper.Stirtothoroughlycombine.

4. Scrapethemixturebackintotheskillet.Useaspatulatopatitdown.Cook,withoutstirring,untilbrownedandcookedthrough,approximately10–15minutes.

LONGLIVETHEBRUSSELSSPROUTDecriedbymanyasfoulsmelling,Brusselssproutscanbedelicious.Thetrickisnottoovercookthem.Roastingandsautéingyieldthebestresults.

overcookthem.Roastingandsautéingyieldthebestresults.

CHAPTER4Dinner

Cauliflower“Steaks”withFennelSummerVegetableTianRoastedTomatoeswithMarinatedArtichokesoverZoodlesRoastedBayScallopswithSwissChardMusselsinFennel-CaperBrothLittleneckClamswithZucchiniCedarPlankSalmonwithShallotsFive-SpiceMahiMahiCatfish“Tacos”ShrimpZoodleswithChineseChivesCodPoachedinTomatoTarragonRoastedChickenLemon-ThymeRoastedCaponSlowCookerPepper–ShreddedTurkeyTacosGrilledCaribbeanCurryTurkeyCutletsTea-RubbedDuckGarlic-RosemaryRockCornishGameHensRedCabbage–BraisedChickenMustardGrilledLambChopsHerb-RubbedBisonSteaksItalianVenisonBurgersRoastedPorkwithPearlOnionsandPearsChipotleBisonBurgers

PapayaPulledPorkLeek-SmotheredPorkChopsGarlic-StuddedPorkRoastFajita-StyleSteakAutumnSpiceBakedHamRosemary-RubbedPan-FriedFlankSteakGrilledChipotleLambRoastBraisedShortRibswithPearlOnionsSalmonChowderSummerVegetableStew

Cauliflower“Steaks”withFennelCauliflowercontainsvitaminsC,K,B ,B ,andB ,folate,choline,dietaryfiber,omega-3fattyacids,manganese,phosphorus,biotin,niacin,andmagnesium.Whew!Seewhyyoushouldbeeatingmoreofit?Thisdishboostsitssimpleflavorwithfennelandgarlic.Pickthelargestheadofcauliflowerforthisrecipetoyieldthelargest“steaks.”

SERVES42tablespoonsoliveoil1largeheadcauliflower,slicedverticallyinto ⁄ -inch-thickslices2

clovesgarlic,minced1bulbfennel,sliced2teaspoonsfennelseeds1teaspoondriedrosemary ⁄ teaspoonseasalt ⁄ cupwater

1. Heattheoilinalargeskilletovermediumheat.Placetheslicedcauliflowerflatinthepan.Arrangethegarlicandfennelaroundthecauliflower.Sprinklewiththefennelseeds,rosemary,andsalt.

2. Cookfor3minutes.Addthewaterandcover.Cookuntilthecauliflowerisfork-tender,about5–15minutes.

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1 4

1 2 1 2

SummerVegetableTianTianisaFrenchvegetabledishconsistingofavarietyofthinlyslicedvegetablesformingacasserole.It’satasty,Whole30–approvedalternativetoheavy,dairy-ladencasseroles.

SERVES42tablespoonsoliveoil3clovesgarlic,minced1onion,chopped2zucchini,sliced2yellowsquash,sliced3poundstomatoes,sliced2tablespoonsmincedfreshbasil2

tablespoonsmincedfreshoregano1tablespoonlemonzest2tablespoonsfreshlysqueezedlemonjuice ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper


2. Heatoilinalargeskilletovermediumheat.Addgarlicandonionandsautéuntilonionistranslucent,about5–10minutes.

3. Scrapegarlicandonionmixtureintoalargebowlandaddtheremainingingredients.Stiruntiltheingredientsareevenlydistributed.

4. Arrangethevegetablesinabakingdish.Roastfor30minutes.Serveimmediately.

VARIATIONSONATIANTianscanbemadewithanyvarietyofvegetables.Tryusingonionslicesandeggplant,orthinlyslicedpiecesofpotatoandwintersquashforawinterversion.

1 2 1 2

RoastedTomatoeswithMarinatedArtichokesoverZoodlesCherrytomatoesroastmorequicklythanregulartomatoesbuttastejustasgood!

SERVES43tablespoonsoliveoil2pintscherrytomatoes2tablespoonsmincedfreshoregano2tablespoonsmincedfreshbasil1tablespoon

mincedfreshItalianparsley ⁄ teaspoonseasalt1teaspoonfreshlygroundblackpepper8ouncesmarinatedartichokes,drained2poundsrawzucchininoodles(“zoodles”)


2. Tosstheoilandtomatoestogetherinamediumbowl.Pourintoa12-inchcast-ironskillet.Roastfor10–15minutesoruntilthetomatoesaresoft.

3. Placetheskilletonthestovetopandaddtheremainingingredients.Sautéovermediumheatuntilthezoodlesareheatedthrough,about5minutes.

HOMEMADEMARINATEDARTICHOKEHEARTSBring ⁄ cupapplecidervinegar, ⁄ cupwater,1teaspoonpicklingsalt,and1tablespoonmincedgarlictoaboil.Add9ouncesoffrozenartichokeheartsandsimmerfor5minutes.Drainanddivideintojars.Filljarswitholiveoil.Refrigerateforupto1month.

1 2

3 4 3 4

RoastedBayScallopswithSwissChardRoastingbringsoutthenaturallysweetflavorofthescallops.

SERVES41 ⁄ poundsbayscallops ⁄ cupsteamed,choppedSwisschard ⁄ cupseafoodstock2

tablespoonsfreshlysqueezedlemonjuice ⁄ tablespoonlemonzest2clovesgarlic,minced

1smallonion,minced1tablespoonmincedfreshItalianparsley ⁄ teaspoonseasalt ⁄ cupalmondmeal1

teaspoonmincedfreshbasil1shallot,minced⁄ teaspoonfreshlygroundblackpepper ⁄ teaspoonceleryseed


2. Inamediumbowl,combinescallops,chard,stock,lemonjuice,lemonzest,garlic,onion,parsley,andsalt.Pourintoanoiled1 ⁄ -quartbakingdish.Usethebackofaspoontospreadthemixtureintoasmooth,evenlayer.

3. Inasmallbowl,whisktogetherthealmondmeal,basil,shallot,pepper,andceleryseed.Sprinkleoverthescallopmixture.

4. Bakefor30minutesoruntilthescallopsarejustcookedthroughandthealmondmealisgolden.

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1 4 3 4

1 4 1 4

1 2

MusselsinFennel-CaperBrothMusselsareanexcellentsourceofvitaminB andagoodsourceofzincandfolate.Thissimpledishletstheirflavorshine.

SERVES61tablespoonoliveoil1largeonion,diced2stalkscelery,diced2bulbsfennel,diced3

tablespoonscapotecapers1 ⁄ cupsseafoodstockorwater4poundsfreshmussels

1. Inalargestockpotwithalid,heattheoilovermediumheat.Addtheonion,celery,andfennel.Sautéuntiltheonionissoftandtranslucent,about5–8minutes.

2. Addthecapersandstock.Addthemusselsandsteamuntilthemusselshaveallopened,whichcantake5–20minutes.Discardanymusselsthatdonotopen.Serveimmediately.

MUSSELTIPSWhenpickingupmusselsatthestore,askforextraicetoplaceinabagwiththemusselsforthetriphome.Thishelpskeepthemusselscoolandfresh.Rinsethemoffbeforecookinganddiscardanyopenmussels.

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LittleneckClamswithZucchiniIfyouusuallyeatfriedclams,trythisWhole30-compliantdishinstead.Thezucchiniinthisrecipeaddsalight,freshflavor.

SERVES42tablespoonsoliveoil2zucchini,diced1onion,diced1stalkcelery,diced2cupsseafoodstock1tablespoonredpepperflakes ⁄ teaspoonsea

salt ⁄ teaspoonfreshlygroundblackpepper4poundslittleneckclams

1. Inalarge,liddedpot,heattheoilovermediumheat.Addthezucchini,onion,andcelery.Sautéuntilthezucchiniisbeginningtosoften,about5–10minutes.

2. Addthestockandspices.Stir.

3. Bringtoarollingboil.Addtheclams.Coverandcookuntiltheclamsopen,about5–25minutes.Discardanyclamsthatdonotopen.Serveimmediately.

1 21 2

CedarPlankSalmonwithShallotsThecedarplankaddsflavorandastablecookingsurfaceinthiseasygrillrecipe.

SERVES41poundsalmon3shallots,thinlysliced1stalkcelery,thinlysliced2tablespoonstarragonvinegar1

tablespoonoliveoil1tablespoonmincedfreshtarragon ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblack

pepper

1. Placeallingredientsinamarinatingcontainerorresealablebag.Refrigeratefor2hours.

2. Meanwhile,prepareyourgrillaccordingtomanufacturer’sinstructions.Placethesalmononacedarplankdesignedforgrilling.Pourthemarinadeoverthesalmon.

3. Grill,withoutflippingthesalmon,untilitisfullycooked,about20minutes.

USINGCEDARPLANKSCedarplankssuitableforgrillingaresoldatmanygroceryandspecialtystores.Mostrequiresoakingforuptoanhourpriortouse.Afteryouaredonecooking,theycanbetossedonthecoalsandburned.

1 4 1 2

Five-SpiceMahiMahiThisdishwasinspiredbytheflavorsofdishespopularinHawaii.ItcombinesChineseflavorswiththesmokypinksaltforwhichHawaiiisfamous.Coconutoilissolidwhencool,butinwarmermonths,myjariscompletelyliquid!Ifyourcoconutoiliscold,heatitbrieflyinasmallpanonthestoveuntilitisliquid,about2–5minutes,beforebrushingitoverthefish.

SERVES44mahimahifillets1tablespoonliquidcoconutoil⁄ cuplimejuice3tablespoonsChinesefive-spicepowder1tablespoonsmokedHawaiianseasalt ⁄ teaspoongroundroastedginger ⁄ teaspoongarlicpowder ⁄ teaspoonfreshlygroundblackpepper


2. Placethemahimahionanungreasedbakingsheet.Setaside.

3. Inasmallbowl,whisktogethertheoil,juice,andspices.Brushhalfthemixtureonthefish.

4. Placeintheovenandbakefor10minutes.Removethefishfromtheoven.Brushagainwiththeremainingmixture.

5. Returntoovenandbake5additionalminutesoruntilthefishisfullycooked.

MAHIMAHINAMEGAME

1 41 2 1 2 1 2

Mahimahiissufferingfromabitofanidentitycrisis.InadditiontoitsHawaiianname,mahimahi,itisalsocalleddolphinfishordorado.Whateveryoucallit,U.S.Atlantic–caughtmahimahiisaBestChoicewhenitcomestosustainability,accordingtotheMontereyBayAquarium.

Catfish“Tacos”Sustainable,meatycatfishismychoicewhenmakingtheselight,lettuce-wrappedtacos.

SERVES46catfishfillets3tablespoonsapplecidervinegar3tablespoonslimejuice2jalapeñopeppers,seedsdiscarded,minced ⁄ teaspoongroundcumin1teaspoon

mincedgarlic⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper6greenleaflettuceleaves1greenonion,diced

⁄ pintcherrytomatoes,halved ⁄ cupshreddedredcabbage1avocado,sliced2tablespoonsredhotsauce

1. Placethefishinamarinatingcontainerorresealableplasticbag.Addthevinegar,limejuice,peppers,cumin,garlic,salt,andpepper.Refrigeratefor30minutes.

2. Addthecontentsofthecontainertoanonstickskilletovermediumheat.Sautéuntilthefishisfullycooked,about5–15minutesdependingonthickness.

3. Dividethefishamongthelettuceleaves.Topeachwithgreenonion,tomato,cabbage,andavocado.Drizzlewithhotsauce.Serveimmediately.

1 2

1 4 1 2

1 2 3 4

ShrimpZoodleswithChineseChivesChinesechives,occasionallylabeledgarlicchives,looklikechivesbutareflatandhavealight,fresh-garlicscent.

SERVES42tablespoonscoconutoil3clovesgarlic,minced1poundmediumshrimp,peeledanddeveined1tablespoongingerjuice1tablespoonfish

sauce1poundChinesechives,cutinto2-inchlengths1 ⁄ poundsrawzucchininoodles

(“zoodles”)

1. Heattheoilinalargewokovermedium-highheat.Addthegarlicandstir-fryuntilfragrantandjustbeginningtobrown,about2–5minutes.

2. Addtheshrimp,gingerjuice,andfishsauce.Stir-fryuntiltheshrimpiscooked,about3–5minutes.Addthechives.Stir-fryfor2moreminutesoruntilthechiveshavewilted.

3. Addthezoodles.Stir-fry5additionalminutesoruntilthezoodlesaresoft.Serveimmediately.

BEAWOKSTARBuyalightweightcast-ironwokforbestresults.Round-bottomwoksgiveyouthemostcontroloverthefoodandflame.Usethesmallestburnersotheflameisconcentratedonthebottomofthewok.

1 2

CodPoachedinTomatoPoachingisahealthywaytoeatfish.Lookforwild-caughtcodforthebestflavor.

SERVES62tablespoonsoliveoil1largeonion,thinlysliced2tablespoonsredwinevinegar2tablespoonswater1 ⁄ poundscodfillets28ouncescannedcrushedtomatoes2tablespoonsmincedfresh

basil2tablespoonsmincedfreshItalianparsley2tablespoonsnonpareilcapers ⁄teaspoonseasalt1teaspoonfreshlygroundblackpepper

1. HeattheoilinaDutchovenovermediumheat.Addtheonionandsautéuntilbrowned,about10minutes.

2. Deglazethepanwiththevinegarandwater.Placethecodovertheonion.

3. Inamediumbowl,stirtogetherthetomatoes,basil,parsley,capers,salt,andpepper.Pouroverthecod.Coverandsimmerfor20minutesoruntilthecodisfullycooked.

1 21 2

TarragonRoastedChickenClassicroastedchickengetsaFrenchtwistwithtarragonandherbesdeProvence.

SERVES81(7-pound)chicken3tablespoonsoliveoil ⁄ cuplooselypackedfreshtarragon2tablespoonscoarseseasalt

1tablespoonfreshlygroundblackpepper1tablespoonherbesdeProvence


2. Placethechickeninroastingpan.Rubwitholiveoil.Placehalfthetarragoninthecavityofthechicken.

3. Inasmallbowl,stirtogetherthesalt,pepper,andherbesdeProvence.Rubthemixtureintotheskinofthechicken.

4. Roastfor2hours,thenturntheoventemperatureupto350°F.

5. Continuetoroastfor30minutesoruntilthechickenisfullycooked.Allowtosit10minutesbeforecarving.

HERBESDEPROVENCEHerbesdeProvencesoundfancybuttheyarereallyjustacollectionofdriedherbs.Themixtypicallycontainssavory,fennel,basil,thyme,andlavender.Trythemonchickenorwildrice.

1 2

Lemon-ThymeRoastedCaponLemonandthymeisaclassiccombinationforagoodreason:Itisdelicious!

SERVES81(8-pound)capon1lemon,halved1smallonion,quartered4clovesgarlic2tablespoonsoliveoil3tablespoonskoshersalt1tablespoonfreshlygroundblack

pepper1 ⁄ tablespoonsfreshchervil1 ⁄ tablespoonsmincedfreshmarjoram1 ⁄tablespoonsmincedfreshthymeleaves


2. Placethecapononaroastingrack.Placethelemon,onion,andgarlicinthecavity.

3. Rubthecaponwitholiveoil,thensprinklewithsalt,pepper,chervil,marjoram,andthyme.

4. Roastfor2hours,thenreduceheatto350°Fandcookanadditional20minutesoruntilthecaponisfullycooked.

WHATARECAPONS?Caponsarecastratedroosters.Theyaremoisterandhaveamorerobustflavorthanhens.Theyalsohaveincrediblytendermeat.Lookforthematapoultryfarmorwell-stockedsupermarket.

1 2 1 2 1 2

SlowCookerPepper–ShreddedTurkeyTacosBoredwith“regular”tacomeat?Driedandfreshpeppersgivethisturkeyanamazingdepthofflavor.

SERVES82 ⁄ poundsboneless,skinlessturkeythighs6ouncestomatopaste15ouncescannedfire-roastedtomatoes1onion,chopped2clovesgarlic,slicedPulpfrom1freshtamarindpod1shallot,chopped1driedpoblanopepper,sliced3freshpoblanopeppers,sliced ⁄ cuplimejuice1

teaspoonfreshlygroundblackpepper

1. Placeallingredientsinanoval,4-quartslowcooker.Cookonhighfor7–8hours.

2. Shredwithforksandtosswithsauce.Servehotinlettucewrapsorasthemaindishwithasideofroastedvegetables.

FIRE-ROASTYOUROWNTOMATOESHalvethetomatoesandbrushthemwitholiveoil.Prepareacharcoalgrilloruseabroilingpan.Placethetomatoesontherackandroastfor20minutes,turningonce.Sliptheskinsoffpriortouse,ifdesired.

1 2

1 4

GrilledCaribbeanCurryTurkeyCutletsGrillasparagusalongsidetheturkeyforaneasysidedish;theycookinaboutthesameamountoftime.

SERVES66thick-cutturkeybreastcutlets1cuplightcoconutmilk1onion,diced4clovesgarlic,minced1Scotchbonnetpepper,seedsdiscarded,minced2tablespoons

oliveoil1tablespoonCaribbean-stylecurrypowder1teaspoonfreshthymeleaves ⁄teaspoongroundcayennepepper ⁄ teaspoongroundhotpaprika ⁄ teaspoonfreshlygratednutmeg1teaspoonseasalt

1. Placeallingredientsinamarinatingcontainerorresealableplasticbag.Sealandshaketodistributetheingredients.Refrigerateatleast1hourorupto8hours.

2. Prepareyourgrillaccordingtothemanufacturer’sinstructions.Greasethegrillgrate.Removetheturkeyfromthemarinade.Discardthemarinade.

3. Grill,flippingonce,untilfullycooked,about10minutes.

WHYUSEFRESHHERBS?Freshherbshavemoreoftheoriginalnutrientsintactthandried.Theflavoroffreshherbsisbrighterthandriedherbs.Freshherbsalsoaddanextradimensionofflavortorecipes.

1 21 2 1 4

Tea-RubbedDuckTrythisaromaticduck,burstingwithfresh,tangerine-likeflavorfromthesatsuma,withfreshlysteamedsugarsnappeasdrizzledwithtamarisauce.

SERVES61(7-pound)duck1teaspoonSaigoncinnamon1 ⁄ teaspoonsgroundstaranise1 ⁄ teaspoonsground

ginger ⁄ tablespoonseasalt1teaspoonwhitepepper2tablespoonsgreentealeaves1largeshallot,quartered1satsuma,quartered

5wholestaranise


2. Placetheduckinaroastingpanwitharack.

3. Mixthecinnamon,groundstaranise,ginger,salt,whitepepper,andtealeavestogetherinasmallbowl.Rubthemixtureintotheskinoftheduck.

4. Placetheshallot,satsuma,andwholestaraniseinthecavityoftheduck.Roastfor2hours,thenraisethetemperatureto375°Ffor20minutes.

5. Allowtheducktosit5minutespriortocarving.

DUCKFATSomewhatsurprisingly,duckfatisconsideredbymanytobeahealthyalternativetocookingwithbutter.Itishighinbeneficialunsaturatedfats.Studieshavelinkedunsaturatedfatconsumptiontolowerbloodcholesterollevels.Drainthefatfromthebottomofthepanafterpreparingthisrecipeandrefrigerateitforupto6months.

1 2 1 21 2

Garlic-RosemaryRockCornishGameHensRockCornishgamehensaretiny;eachhenisasingleserving.Thatmakesaneasybutimpressivedish,perfectforadinnerparty.

SERVES44(2-pound)RockCornishgamehens16clovesgarlic16sprigsfreshrosemary ⁄ cupoliveoil1tablespoonmincedfreshrosemary1

tablespoonlemonzest1tablespoonkoshersalt ⁄ tablespoonfreshlygroundblackpepper


2. Placethehensonarackinaroastingpan.Evenlydividethegarlicandrosemarysprigsamongthecavitiesofthehens.

3. Inasmallbowl,mixtogethertheoil,mincedrosemary,andlemonzest.

4. Loosentheskinonthebreastsofeachhen.Rubintheherbmixtureundertheskinofeachhen.Sprinkletheoutsideofthebirdswithsaltandpepper.

5. Roastfor45minutesoruntilfullycooked.Allowtositfor5minutespriortoserving.

DIDYOUKNOW?RockCornishgamehensaresimplyavarietyofverysmallchicken.Thebreedwasdevelopedinthe1950sandgainedpopularityinthe’60s.Itwasbredtodevelopalargebreastinashortperiodoftime,soeachtinyhencanbeservedasasingleportion.

1 41 2

breastinashortperiodoftime,soeachtinyhencanbeservedasasingleportion.

RedCabbage–BraisedChickenThecabbageinthisdishbecomesincrediblytenderduetothelongcookingtime.

SERVES6⁄ cupoliveoil1onion,thinlysliced3clovesgarlic,minced4cupsfinelyshreddedcabbage ⁄ cupchickenstock1(6-pound)wholechicken,cutinto

pieces1teaspooncarawayseeds⁄ teaspoonceleryseed ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper2tablespoonsbalsamicvinegar

1. Heattheoilina12-inchcast-ironskilletovermediumheat.Addtheonionandgarlicandsautéuntiltheonionistranslucentandsoft,approximately5–8minutes.

2. Addthecabbage.Sautéuntilitstartstowilt.Pourinchickenstock.Coverandsimmeruntilthecabbageisverytender,about30minutes.

3. Inanonstickskilletovermediumheat,quicklybrownthechickenpieces,about5–8minutes.Transferthechickentothecast-ironskillet.Addtheremainingingredients.Coverthepanandsimmer,turningthechickenoccasionally.Cookuntilthechickeniscookedthrough,about20–40minutes.

4. Uncoverthepanandcontinuetosimmeranother10–15minutesoruntilmostoftheliquidhasevaporated.Serveimmediately.

CARAWAYSEEDS

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1 2

1 4 1 2 1 2

CARAWAYSEEDSCarawayseedshavebeenusedforcenturiesinvariouswaysashealthtreatments.Theyhavebeenusedasatisanetotreatdigestivedisorders.Carawayoiltabletsareusedtohelprelieveindigestion.

MustardGrilledLambChopsLambloinchopsareawonderful,leanwaytoincorporatelambintoyourdiet.

SERVES44lambloinchops1lemon,thinlysliced1shallot,minced4clovesgarlic,minced2tablespoonsmincedfreshrosemary ⁄ cupredwinevinegar ⁄

cupoliveoil ⁄ cupDijonmustard ⁄ teaspoonseasalt

1. Placeallingredientsinamarinatingcontainerorresealableplasticbag.Refrigeratefor4hours.

2. Prepareyourgrillaccordingtomanufacturer’sinstructions.Placethelambchopsonthegrillandcook,turningonce,untilmedium-rare,justafewminutesoneachside.

ROSEMARYAwoodyherb,rosemarymayhavesomepotentialasamedicalsupplement.Rosemaryisasourceofcarnosicacid,whichinadditiontohavinganti-inflammatorypropertiesmayalsoprotectthebrainfromfreeradicals.

1 4 1 41 4 1 2

Herb-RubbedBisonSteaksBisonisanincrediblyleanyetflavorfulmeat,makingitanexcellentalternativetobeef.

SERVES21teaspoongroundrosemary1teaspoondriedparsley1teaspoondriedoregano1teaspoondriedbasil⁄ teaspoonpaprika ⁄ teaspoongroundmustard ⁄ teaspoonseasalt2(6-ounce)bisonsteaks

1 ⁄ tablespoonsoliveoil

1. Inasmallbowl,mixtogetherthespices.Rubthemintoallsidesofthebisonsteaks.

2. Heattheoilinanonstickskilletovermediumheat.Pan-frythebison,flippingonce,untildesireddonenessisachieved.

BACKTOBISONOnceararemeatontoday’splate,bisonisseeingaresurgenceinpopularity.Specialtybisonfarmsspecializinginorganicandsustainablebisonmeatarepoppingupalloverthecountry.Inpart,thisisduetobison’shighproteinandrelativelylowfatratio.

1 2 1 2 1 2

1 2

ItalianVenisonBurgersVenisonhasadistinctive,richflavoryetisleanerthansimilarcutsofbeef.Groundvenisonistheeasiestkindofvenisontofindatthegrocerystore.

SERVES41poundgroundvenison1tablespoontomatopaste1teaspoonmincedfreshbasil1

teaspoonfreshlygroundblackpepper ⁄ teaspoongroundcayennepepper1shallot,minced

1clovegarlic,minced1tablespoonoliveoil

1. Inasmallbowl,mixtogetherthevenison,tomatopaste,basil,pepper,cayenne,shallot,andgarlicuntilwellblended.Forminto4patties.

2. Heattheoilinaskilletovermediumheat.Addtheburgersandcook,turningonce,untildesireddonenessisachievedandtheburgersarebrownedonbothsides,about5–8minutes.

COOKINGWITHVENISONVenisonisaveryleangamemeat.Tokeepitfromtasting“gamey,”itisbesttocookitonlytomedium-rare.

1 2

RoastedPorkwithPearlOnionsandPearsBoscpearsarethefirmestofthepearvarietiesandholdtheirshapewellinthisdish.

SERVES62poundsbonelessporkroast1teaspoonseasalt1teaspoonfreshlygroundblackpepper ⁄ teaspoongroundcinnamon ⁄ teaspoon

groundcloves ⁄ teaspoongroundallspice4Boscpears,sliced⁄ poundpearlonions ⁄ cupporkorchickenstock


2. Rubtheporkonallsideswiththespices.PlaceinaDutchoven.Addtheremainingingredientsandsautéuntiltheonionsandporkbegintobrown,about8–15minutes.

3. PuttheDutchovenintheovenandroastfor45minutesoruntilporkisfullycooked.

PEELINGPEARLONIONSPeelingpearlonionscanbetough,buthereisaneasierway:Firstcutthepointyendofftheonions.Thenboilthemfor2minutes.Drainandcool.Squeezetherootendofeachoniontopoptheonionoutofitsskin.

1 4 1 41 4

1 2 1 2

ChipotleBisonBurgersThisamped-upburgerrecipeissuretopleaseatyournextBBQ.Chipotlesinadobosaucekeeptheseburgersmoistandaddaspicykick.

SERVES41 ⁄ poundsgroundbison2chipotlechilesinadobosauce,minced1shallot,minced2clovesgarlic,minced⁄ teaspoonseasalt ⁄ teaspoonhotpaprika ⁄ teaspoonfreshlygroundblackpepper ⁄teaspoondriedoregano2tablespoonscoconutoil

1. Inamediumbowl,mixtogetherthebison,chipotles,shallot,garlic,seasalt,paprika,pepper,andoregano.Forminto4patties.

2. Heattheoilinaskilletovermediumheat.Addtheburgersandcook,turningonce,untilfullycookedandbrownedonbothsides,about5–8minutes.

SHALLOTTIPSShallotsareinseasonduringspringandsummer.Whenbuying,lookfordrybulbswithnosproutsorwrinkles.Storeinacool,dryplace.

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PapayaPulledPorkPapayaprovidesmoisture,body,andflavortothistropicalpulledpork.

SERVES83-poundbonelessporkshoulderroast,trimmedoffat3cupspeeled,cubedpapaya2

tablespoonsgingerjuice ⁄ cuppineapplejuice ⁄ cuptomatopaste3serranopeppers,diced1onion,diced

5clovesgarlic,sliced1tablespoonyellowhotsauce1teaspoonseasalt1teaspoonchilipowder1teaspoonpaprika

1. Placeallingredientsina4-quartslowcooker.Cookonlowfor8–10hours.

2. Removethemeatandpullapartwithforks.Mashanysolidsintheslowcookerwithapotatomasher.

3. Returnthemeattotheslowcookerandstirtocombine.

PAPAYATIPSOnelargepapayacontainsmorethan300percentoftheRDAofvitaminC.Onepapayaalsohas30percentoftheRDAoffiberandpotassium.Papayacontainsanenzymethathelpslowerinflammationandimproveshealingfromburns.

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Leek-SmotheredPorkChopsPorkchopsdon’thavetobeservedwithapplesauce!Mildleeksmeltandformasavory-sweetsauceforporkchops.

SERVES61teaspoonkoshersalt1teaspoonfreshlygroundpepper1 ⁄ poundsthin-cutboneless

porkchops2tablespoonsoliveoil1onion,chopped2leeks,chopped1cupporkorchickenstock ⁄ cuplemonjuice2tablespoonsbalsamicvinegar1teaspoon

freshthymeleaves

1. Sprinklesaltandpepperonbothsidesofeachchop.

2. Heattheoilinaskilletovermediumheatandbrownthechopsonbothsides,about3–5minutes.Removetoacovereddishtokeepwarm.

3. Addtheonionandleekstothepanandsautéuntiltheystarttobrown,5–8minutes.

4. Returntheporkchopstothepan.Addtheremainingingredients.Coverandcookfor15minutesoruntileverythingisfullycookedandthesaucehasthickened.

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Garlic-StuddedPorkRoastInsertinggarlicintotheroastnotonlyinfusesitwithflavor,butalsoseemstokeepitmoist.

SERVES81(2-pound)porkloin1headgarlic,peeled1cupfreshbasilleaves1cupfreshItalianparsley2tablespoonsoliveoil ⁄ cupfreshly

squeezedlemonjuice2tablespoonslemonzest1teaspoonseasalt1teaspoonfreshlygroundblackpepper


2. Cutslitsonallsidesoftheloinandinsertagarliccloveineachslit.

3. Placethebasil,parsley,oliveoil,lemonjuice,zest,salt,andpepperinafoodprocessor.Pulseuntilapasteforms.

4. Rubthepasteoverthepork.PlaceinaDutchovenandroastfor40minutesoruntiltheporkisfullycooked.

GO,GARLIC!Garlicisafundamentalingredientinthousandsofdishesaroundtheworld.Garlichasbeentraditionallyusedtotreatthecommoncold.Italsohasantibacterialactivityandhasbeenusedasanantiseptic.

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Fajita-StyleSteakGrillingisagreatwaytoinfuseleancutsofsteakwithflavorinsteadoffat.

SERVES62poundsskirtsteak5clovesgarlic,minced2serranopeppers,minced1jalapeñopepper,minced ⁄ cuplimejuice3tablespoons

mincedfreshoregano1teaspoonfreshlygroundblackpepper1teaspoongroundchipotle ⁄ teaspoongroundcumin1onion,thinlysliced

3poblanopeppers,sliced ⁄ cuppicodegallo

1. Placethesteakinamarinatingcontainerorresealablebag.Addthegarlic,serranopeppers,jalapeñopeppers,limejuice,oregano,blackpepper,chipotle,andcumin.Refrigerateovernight.

2. Prepareyourgrillaccordingtomanufacturer’sinstructions.Meanwhile,inanonstickskilletovermediumheat,sautétheonionandpoblanopeppersuntilsoft,about5–10minutes.Covertokeepwarm.

3. Placethesteakonthegrillandcookabout3minutesoneachsideoruntilmedium-rare.Allowtorest5minutesbeforeslicingthinly.

4. Servewithpicodegalloandthepepperandonionmixture.

PICODEGALLO

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ThisfreshMexicancondimentpepsupanyfajitaortaco.Inasmallbowl,stirtogether1whiteonion,chopped;2jalapeños,minced;1largetomato,diced;1clovegarlic,minced;andsaltandpeppertotaste.Stirin1tablespoonmincedcilantroand ⁄ cuplimejuice.Coverandrefrigerate1hour.

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AutumnSpiceBakedHamRatherthanbuydeliham,whichcanbeloadedwithpreservativesandsalt,makeyourownWhole30versionathome!Usingwholespicesinsteadofgroundhelpsthemixturereallypermeatetheham.

SERVES8–101(8-pound)freshham1teaspoonsalt1tablespoonfreshlygroundblackpepper1teaspoongroundcayennepepper3

tablespoonswholecloves2tablespoonswholemace1teaspoonallspiceberries1teaspooncrushedstaranise2cinnamonsticks

2cupswater


2. Scoretheoutsideofthehamwithasharpknife.Placeitonarackinaroastingpan.

3. Inasmallbowl,stirtogetherthesalt,pepper,cayenne,cloves,mace,allspice,andstaranise.Rubintotheskinoftheham.

4. Placethecinnamonsticksandwaterinthebottomofthepan.Bake2 ⁄ hours.Letrestfor10minutespriortocarving.

HAMSALADHaveleftovers?Grindtogether2cupscubedham, ⁄ cupfreshmayonnaise,3gherkins,and1shallot.

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Rosemary-RubbedPan-FriedFlankSteakFlanksteakisalong,leancutofbeef.Ifunavailable,useskirtsteak.

SERVES61 ⁄ poundsflanksteak2 ⁄ tablespoonscrushedfreshrosemary1teaspooncoarse

smokedseasalt1tablespoonfreshlygroundblackpepper2tablespoonsoliveoil

1. Heatacast-ironskilletuntilitisveryhot.

2. Meanwhile,thoroughlyrubthesteakonallsideswithrosemary,salt,andpepper.

3. Addoiltotheskillet.Addthesteakandcookfor4–6minutesoneachside.

4. Removetoplatter.Tentwithfoilandallowtorestfor10minutesbeforeslicing.

GRASS-FEDBEEFWhenpossible,buygrass-fedbeef.Grass-fedbeefisleanerthangrain-fedandhasamorefavorableratioofomegafattyacids.Itisalsoamoresustainablewaytofarmandiscommunity-friendly.Mostgrass-fedcowsareraisedonindependentlyownedranches.

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GrilledChipotleLambRoastBonelesslambroastcanbeslightlytrickytofind,butthelean,flavorfulmeatisworthit.Theadditionofepazote,acommonspiceinMexicancooking,givesitanauthenticflair.

SERVES6–81onion,quartered4clovesgarlic4chipotlechilesinadobosauce ⁄ cupapplecidervinegar2tablespoonsmincedfresh

oregano2tablespoonsoliveoil1teaspoondriedepazote2tablespoonsmincedflat-leafparsley ⁄ teaspoongroundcayennepepper1jalapeñopepper

1(3-pound)lambroast

1. Placetheonion,garlic,chipotlesinadobo,vinegar,oregano,oliveoil,epazote,parsley,cayenne,andjalapeñoinablender.Pulseuntilapasteforms.

2. Rubthelambthoroughlywiththepasteandplaceinamarinatingcontainerorresealablebag.Refrigeratefor24hours.

3. Prepareyourgrillaccordingtomanufacturer’sinstructions.Placethelambonthegrill.Cookfor15minutesoneachside,oruntiltheinternaltemperaturereaches145°F.

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BraisedShortRibswithPearlOnionsShortribsareaninexpensivecutofmeat,buttheycanbetough.Alongcookingtimehelpstenderizethemeat.

SERVES4–65poundsshortribs1tablespoonseasalt1tablespoonfreshlygroundblackpepper2

tablespoonsoliveoil4clovesgarlic,sliced1poundpearlonions3carrots,slicedintocoins3parsnips,peeledandslicedintocoins1tablespoonmincedfreshbushsage2cupsbeefstock


2. Sprinkleribswithsaltandpepper.

3. HeatoilinalargeDutchovenovermediumheat.Addtheribsandbrownonallsides.Addthegarlic,onions,carrots,parsnips,sage,andstock.

4. Coverandbraiseintheoven2–2 ⁄ hoursoruntilthemeatisfallingofftheboneandtender.

SEASALTFYISeasaltismadebyevaporatingseawater.Unliketablesalt,itisunrefinedanddoesnotcontainaddediodine.Oncea“gourmet”ingredient,seasaltnowcanbefoundatmostgrocerystores.

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SalmonChowderThisbroth-basedchowderisawonderfulWhole30-compliantwaytouseupanyleftoversalmon.

SERVES81onion,chopped1largeshallot,minced2clovesgarlic,minced2cupspeeled,dicedred-skinpotatoes2

stalkscelery,diced2carrots,diced2tablespoonsoliveoil6cupsfishstock1pounddicedtomatoes ⁄ teaspoongroundcayennepepper1teaspoonsherryvinegar1

bayleaf3tablespoonsfreshthymeleaves3tablespoonschoppedfreshItalianparsley3green

onions,diced1poundcookedsalmon,cutintochunks

1. Inalargepotovermediumheat,sautétheonion,shallot,garlic,potatoes,celery,andcarrotsintheoliveoiluntiltheonionsaresoftenedandtranslucent,about8–12minutes.

2. Addthestock,tomatoes,cayenne,andvinegar.Bringtoaboil,thenreducetheheat.Simmeruntilthepotatoesarenearlyfork-tender,about10–20minutes.

3. Stirintheherbs,greenonions,andsalmon.Cookuntilthesalmonisheatedthrough,about5–15minutesdependingonthickness.Discardthebayleafpriortoserving.

SOCKITTOME,SALMON!Salmonisanoilyfishthathashighlevelsofomega-3fattyacids.Wild-caughtsalmonhasahigherpercentageofthesebrain-nourishingacidsthanfarm-raised.Itisalsoanexcellentsourceofproteinandisavailableinseveralforms,suchasfresh,canned,coldsmokedlox,andgravlax.

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andgravlax.

SummerVegetableStewMakethislightstewinJulyorAugustwhenallthesevegetablesareattheirpeak.

SERVES61 ⁄ tablespoonsoliveoil1mediumyellowsquash,diced1carrot,diced1stalkcelery,diced1Vidaliaonion,diced5clovesgarlic,minced4cubanellepeppers,diced2cupsdicedokra6 ⁄ cupschickenstock3mediumtomatoes,diced2tablespoonsmincedfreshbasil2

tablespoonsmincedfreshItalianparsley ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper

1. Heattheoilinalarge,heavy-bottomedpanovermediumheat.Addthesquash,carrot,celery,onion,garlic,andcubanellepeppers.Cook,stirringoccasionally,untiltheonionissoftandtranslucentbutnotbrowned,about8–12minutes.

2. Addtheremainingingredientsandsimmeruntilthevegetablesaretender,about20minutes.

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CHAPTER5Appetizers,Sauces,andSaladDressings

Oven-BakedSpicyPeachWingsFreshBlackberryVinaigretteJalapeño-LimeVinaigretteFreshDillVinaigretteApricot-BasilSaladDressingFreshTomatoMarinaraRoastedEggplantTomatoSaucePeachBarbecueSauceChili-LimeMangoSauceChimichurriChunkySalsaVerdeHarissaRémouladePiri-PiriSauceCarolinaGoldSaucePickledAsparagusShrimpCocktailSmoky,SpicyDeviledEggsCinnamon-ToastedPumpkinSeedsRawOysterswithMignonetteSauceTropicalFruitBowlIcePops

Mango-ChiliPaletas

Oven-BakedSpicyPeachWingsSkipthesalty,fattyrestaurantversionandmakeyourownWhole30wingsathome.Spicyandstickyfromhomemadepeachpurée,thesewingsareasnaptomakeandwillsatisfyyourcravingforgame-dayappetizers!

SERVES65poundschickenwings1 ⁄ tablespoonshotpaprika1 ⁄ tablespoonschilipowder2tablespoonsgroundmustard

powder1teaspoongroundcayennepepper1teaspoonchipotlepepperflakes1teaspoongarlicpowder1teaspoonseasalt

1teaspoonfreshlygroundblackpepper1cupfreshpeachpurée


2. Placethewings,spices,andpeachpuréeinalargeresealableplasticbag.Shaketocoat.

3. Arrangethewingsonbroilingpansorwirerack–linedbakingsheets.Bakefor25minutes.

4. Raisethetemperatureto450°F.Bakefor30–40minutesoruntilthewingsarecrispandgolden.

5. Drainonpapertowel–linedplatesifneeded.Serveimmediately.

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FreshBlackberryVinaigretteTrythisoverasummersaladofmixedgreensandtomatoes.

SERVES4⁄ cupfreshblackberries2ouncesbalsamicvinegar2ouncesoliveoil1teaspoonDijonmustard ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper

Muddletheblackberriesinthebottomofaresealablejarordressingcontainer.Addtheremainingingredients.Coverandshaketothoroughlymix.

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Jalapeño-LimeVinaigretteThislight,spicyvinaigretteisespeciallygoodovercrunchygreenslikecabbage.

SERVES6⁄ cupavocadooil ⁄ cupfreshlysqueezedlimejuice ⁄ cupwhitevinegar1tablespoonlimezest

2jalapeñopeppers,halved⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper

1. Addallingredientstoaresealablejarordressingcontainer.Coverandshaketothoroughlymix.

2. Strainthemixturepriortoserving.

TOOMANYJALAPEÑOS?Jalapeñosarewonderfulfresh,butsometimesoneendsupwithmorethanonecanuse.Luckily,jalapeñoscanbepickledandcannedforuseontacosornachos.Pepperscanalsobefrozen.Eitherchoporfreezewholeinafreezer-safecontainer.

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FreshDillVinaigrettePeppersherry,apopularcondimentintheCaribbean,addsaspicykicktothisotherwiseclassicdressing.

SERVES4⁄ cupmincedfreshdill ⁄ cupwhitewinevinegar ⁄ cupoliveoil2tablespoonslemonjuice

2tablespoonspeppersherry1tablespoonDijonmustardAddallingredientstoaresealablejarordressingcontainer.Coverandshaketothoroughlymix.

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Apricot-BasilSaladDressingThislightdressingisperfectoverfruitorvegetablesalads.Keepanyleftoversrefrigerated.

SERVES4⁄ cupfreshapricotpurée ⁄ cupsherryvinegar3tablespoonsoliveoil2tablespoonsmincedfreshbasilleaves⁄ teaspoonsalt ⁄ teaspoonwhitepepper ⁄ teaspoonDijonmustardInasmallbowl,whisktogetherallingredients.Coverandrefrigerate20minutespriortoserving.

DRESSINGTIPSVinaigrettesaremadebywhiskingvinegarandoiltogether.Tokeepthemlighter,usemorevinegarthanoil.Addingabitofmustardoreveneggyolktothemixwillkeeptheingredientsfromseparating.Mostdressingswithfreshherbswillkeepintherefrigeratorforupto3days.

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FreshTomatoMarinaraUsethisinanyrecipethatcallsforabasictomatosauce,orasis,overfreshzoodles.ForbestresultsuseRomaorSanMarzanotomatoes.

SERVES62poundsfreshtomatoes2tablespoonsoliveoil4clovesgarlic,minced1shallot,minced1tablespoonmincedfreshbasilleaves ⁄ tablespoonmincedfreshoregano ⁄ cup

choppedfreshItalianparsley

1. Blanchandpeelthetomatoes.Dicethetomatoes.Setaside.

2. InaDutchovenheattheoilovermediumheat.Addthegarlicandshallotandsautéuntilsoftandfragrant,about5–8minutes.

3. Addthetomato,basil,andoregano.Simmeruntilthetomatoiscookedthrough,about10–20minutes.

4. Removefromheatandstirintheparsley.

TOMATOTYPECASTINGThereareseveralgeneralvarietiesoftomatoes.Itiseasytotellhowsomevarietiesgottheirnames;cherrytomatoesaresmallandround,grapetomatoesaresmallandoblong,andpeartomatoesaredenseandpear-shaped.Othersarenotsoobvious.Camparitomatoeslooklikebigcherrytomatoesandaresimilarlysweet,whilebeefsteaksareverylargetomatoessuitableforslicing.

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RoastedEggplantTomatoSauceLookingforachangefromasimpletomatosauce?Eggplantsbecomemeltinglysmoothinthiseasysauce.

SERVES82(1-pound)eggplants,cubed2poundsfreshtomatoes,thicklysliced3clovesgarlic,minced3tablespoonsoliveoil⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper1tablespoonmincedfreshbasilleaves1tablespoonmincedfreshoregano


2. Arrangetheeggplantandtomatoina9"×13"bakingdish.Sprinklewithgarlic.Drizzlewithoil.Tosstocoat.Sprinklewithsaltandpepper.

3. Bakefor30minutesoruntilthetomatoesaresoftandjuicyandtheeggplantistender.Stirintheherbs.

EGGPLANTEDIFICATIONEggplantscanbeslightlybitterorwatery.Tocombatthis,salttheeggplantslicesandallowthemtodrainfor20minutes.Rinsethesaltoffanduseasthereciperequires.

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PeachBarbecueSauceUsethisfresh-tasting,preservative-freebarbecuesauceasaglazeordipforporkorpoultry.

YIELDSABOUT2CUPS1shallot,chopped1 ⁄ poundspeeled,halvedpeaches2tablespoonswater⁄ cupapplecidervinegar2tablespoonsmustardpowder ⁄ teaspoongroundcayennepepper1tablespoonoliveoil ⁄ teaspoonhickoryliquidsmoke(optional)

1. Pulseallingredientsinablenderuntilsmooth.

2. Pourintoasmallsaucepanandsimmeronthelowestsettingfor15minutesoruntilheatedthroughandslightlythickened.

3. Allowtocoolcompletely.Pourintoanairtightcontainerandrefrigerateuntilreadytouse.

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Chili-LimeMangoSauceUsethissauceasasaladdressing,orasamarinadeandsauceforfish.

YIELDSABOUT2CUPS3mangos,peeledandpitted ⁄ cuplimejuice ⁄ teaspoongroundcayennepepper2

tablespoonsgingerjuice

1. Placeallingredientsinablender.Pulseuntilsmooth.

2. Refrigerateuntilreadytouse.

MANGOMANIAMangoisthemostcultivatedfruitinthetropics.Itisusedbothraw(green)andripe,cookedandraw.Thereareover1,000varietiesofmangosaroundtheworld.Mangoskinhasachemicalthatmaycausemildskinirritationwhentouchedorconsumed.

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ChimichurriThisArgentiniansauceistraditionallyservedoversteak.

YIELDSABOUT1CUP1 ⁄ cupsfreshItalianparsley3tablespoonschoppedfreshoregano ⁄ cupoliveoil ⁄ cup

redwinevinegar3clovesgarlic1driedredpepper⁄ teaspoongroundcumin ⁄ teaspoonsaltPlaceallingredientsinafoodprocessor.Pulseuntilmostlyliquid.Pourintoabowl.Serveatroomtemperature.

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ChunkySalsaVerdeThischunkysauceisgreatontacosoroverfish.Ifyouwouldlikeasmoothersauce,combinetheingredientsinafoodprocessorratherthanbyhand.

YIELDSABOUT3CUPS1 ⁄ poundstomatillos ⁄ cupfinelychoppedwhiteonion ⁄ cupfinelychoppedcilantroor

flat-leafparsley1tablespoonmincedfreshoregano3tablespoonslimejuice2serranopeppers,chopped2clovesgarlic,minced⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper

1. Bringapotofwatertoaboil.Addthetomatillosandcookfor5minutes.Removefromthewaterandallowtocoolslightly.

2. Dicethetomatillos.Placeinalargebowl.Addtheremainingingredientsandstirtoevenlydistribute.Refrigerateanyleftovers.

TOMATILLOTIPSTomatilloslooklikesmallgreen,yellow,orpurpletomatoesinapaperyhusk.Lookforunblemishedfruitsthatarefirmtothetouch.Thehuskneedstoberemovedpriortoeating.

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HarissaThisTunisianpaste-likesauceisextremelyflexible.Tryitrubbedintomeatandfishorasacondimentoneggs,potatoes—anythingyoucanthinkof!

YIELDSABOUT1CUP3ouncesdriedguajillochilies,seeded2ouncesdriedNewMexicochilies,seeded1

teaspoongroundcoriander1teaspoongroundcarawayseeds⁄ teaspoongroundcumin ⁄ tablespoonoliveoil ⁄ cuplemonjuice6clovesgarlic⁄ teaspoonsalt

1. Placeallthedriedchiliesinaheat-safebowl.Pourboilingwateroverthechilies.Allowthemtosoakfor20minutes.

2. Drainthechiliesandplacetheminafoodprocessor.Addtheremainingingredientsandpulseuntilverysmooth.

3. Scrapeintoanairtightjarorbowl.Refrigerate.

GRINDINGSPICESBuyingwholespicesisbotheconomicalandflavorful.Wholespicesstayfreshlonger.Beforegrinding,lightlytoastthespicesinadry,nonstickpantobringouttheirflavorevenmore.Turnthemintopowderinacleancoffeegrinder,aspicemill,orbyusingamortarandpestleormolcajete.

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RémouladeSimilartotartarsauce,rémouladeismostpopularlyservedwithseafood.ThisflavorfulWhole30versionwillmakeyouforgetallaboutpreservative-filledstore-boughtoptions.

YIELDS1 ⁄ CUPS⁄ cupWhole30-approvedmayonnaise,suchasPrimalKitchenbrand ⁄ cupdicedscallions ⁄ cupDijonmustard3tablespoonsnonpareilcapers

2tablespoonsmincedfreshdill2tablespoonsmincedfreshItalianparsley2tablespoonslemonjuice1tablespoonwhitewinevinegar⁄ teaspoonhotsauce ⁄ teaspoonsalt ⁄ teaspoonwhitepepper ⁄ teaspoonceleryseedStirallingredientstogetherinabowl.Coverandrefrigerateatleast1hourpriortoserving.

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Piri-PiriSaucePiri-piripeppersarefoundinwell-stockedsupermarketsandspiceshops.Driedcayenneorpiquinpeppersareacceptablesubstitutes.Piri-pirisauceisexcellentoverchickenandsteak.

YIELDSABOUT ⁄ CUP⁄ cupcrusheddriedpiri-piripeppers3clovesgarlic,minced ⁄ cupwhitevinegar2tablespoonslimejuice1tablespoonoliveoil1-inchknobfreshginger,grated ⁄teaspoonsalt

1. Placealltheingredientsinablenderandpuréeuntilverysmooth.

2. Useimmediatelyorpourintoaliddedcontainerandrefrigerateupto2weeks.

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CarolinaGoldSauceThismustard-basedsauceishowSouthCarolinadoesbarbecue.

YIELDSABOUT1 ⁄ CUPS1 ⁄ cupsyellowmustard ⁄ cupapplecidervinegar1teaspoonfreshlygroundblack

pepper1teaspoonchilipowder1teaspoonredhotsauce ⁄ teaspoongarlicpowder

1. Placealltheingredientsinasmallpan.Heatoverthelowestheatsettingpossible,whiskingcontinuously,untilthemixturethickens,approximately20minutes.

2. Removefromheat.Scrapeintoaliddedbowlorjarandallowtocool.Useimmediatelyorrefrigerateupto2weeks.

WHYMAKEYOUROWNSAUCESANDCONDIMENTS?Commerciallymadesaucesarefullofpreservativesandoftenhigh-fructosecornsyrupaswell.MakingyourownsaucesandcondimentsathomemeansyouknowexactlywhatgoesintothefinishedproductandcancustomizethemtobesuretheyareWhole30-compliant.Homemadesaucesalsotastefresherandbetterthancommerciallymadesauces.

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PickledAsparagusThisisatypeofrefrigeratorpickling,butthisrecipeisalsosafeforhotwaterbathcanning.Ifyou’refamiliarwithhotwaterbathcanning,followpropersafetyproceduresandprocessfor10minutes.

YIELDS3PINTS3 ⁄ poundsasparagus,cutinto6-inchpieces3clovesgarlic1shallot,minced3bayleaves1 ⁄ teaspoonsblackpeppercorns1 ⁄ teaspoonsdillseeds1tablespoonfreshdill1 ⁄

teaspoonsyellowmustardseed2cupswater2cupswhitevinegar ⁄ cuppicklingsalt

1. Evenlydividetheasparagus,garlic,shallot,bayleaves,peppercorns,dillseeds,dill,andmustardseedsamong3wide-mouthpintjars.

2. Inasaucepan,bringthewater,vinegar,andsalttoaboil,stirringtodissolvethesalt.Ladleovertheasparagus.Closethejars.Allowthemtocometoroomtemperatureandthenrefrigerate.

3. Wait1weekbeforeeating.Keeprefrigeratedatalltimes.

CANNINGCanningfruitsandvegetablesisagreatwaytopreservefoodatitspeak.Picklingisaneasyplacetostart.Evenunprocessedpickleskeepformonthsintherefrigerator.

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ShrimpCocktailMakingyourowncocktailsauceiseasytodoandisfreeofthesugar,preservatives,andhigh-fructosecornsyrupfoundinmostcommercialbrands.

SERVES126ouncestomatopaste ⁄ cupwhitewinevinegar ⁄ cupfreshlysqueezedlemonjuice2

clovesgarlic1shallot⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper ⁄ cuppreparedhorseradish2poundsjumboshrimp

1. Placethetomatopaste,vinegar,lemonjuice,garlic,shallot,salt,andpepperinafoodprocessor.Blenduntilmostlysmooth.

2. Scrapeintoasmallbowlandstirinthehorseradish.Refrigerate.

3. Puttheshrimpinaliddedsaucepan.Add ⁄ inchofwater.Coverandbringtoaboil.Cookuntiltheshrimpispinkandcookedthrough,about10minutes.Peelanddeveintheshrimpifnecessary.Chill.

4. Servetheshrimpandcocktailsaucetogether.

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Smoky,SpicyDeviledEggsTheseWhole30-approveddeviledeggsgetasmokingpunchfrombothgroundchipotleandsmokedpaprika.

SERVES241dozenhardboiledeggs⁄ cupWhole30-approvedmayonnaise,suchasPrimalKitchenbrand1tablespoonDijonmustard

⁄ teaspoonsmokedpaprika ⁄ teaspoongroundchipotle ⁄ teaspoonseasalt ⁄teaspoonwhitepepper

1. Peeltheeggs.Halvethemlengthwise.Placealltheyolksinasmallbowl.Setthewhitesaside.Mashtheyolkswithapotatomasheruntilfluffy.

2. Inasmallbowl,whisktogetherthemayonnaise,mustard,andspices.Scrapethemixtureintothebowlofyolks.Useaforktobeatitintotheyolksuntilsmooth.

3. Pipeorspoonthemixtureintothewhites.

DIDYOUKNOW...DijonmustardwasoriginallyproducedinDijon,France?Itwasalessacidicmustardmadewithverjuice,atypeofjuicemadefromtheunripegrapesoftheregion,nottheharshervinegarscommonatthetime.Nowitismadeallovertheworldbutstillmustadheretocertainstandardsinordertobecalled“Dijon.”

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Cinnamon-ToastedPumpkinSeedsAtwistontheclassicsaltedpumpkinseedsofyesteryear.

SERVES122cupsfreshpumpkinseeds ⁄ cupseasalt3tablespoonsoliveoil2tablespoonsSaigoncinnamon1teaspoongroundginger⁄ teaspoongroundcloves ⁄ teaspoongroundallspice


2. Placethepumpkinseedsinalargepot.Fillhalfwaywithwater.Addsalt.Bringtoaboil.Boilfor10minutes.Drainthoroughly.

3. Drizzletheseedswitholiveoilandtosstocoat.Sprinklewithspices.Tossagaintodistributethespices.

4. Lineabakingsheetwithparchmentpaper.Arrangetheseedsinasinglelayeronthebakingsheet.Bakefor15minutes.Stirtheseeds.Bakeanadditional5minutesoruntiltheyaretoasted.Coolpriortoserving.

PUMPKINPOWER!Pumpkinseedsaremorethansomethingtothrowawaypriortocarvingajack-o’-lantern.Alsoknownaspepitas,theyarealow-caloriesnackthatishighinmanganese,magnesium,iron,zinc,andprotein.Omega-3fats(healthyfat)arealsofoundinpumpkinseeds.

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RawOysterswithMignonetteSauceThisistheclassicwaytoserverawoysters.

SERVES1224raw,in-shelloysters ⁄ cupredwinevinegar1largeshallot,minced ⁄ teaspoonsalt1

tablespoonfreshlygroundblackpepper

1. Lineaplatewithice.Shucktheoystersandarrangethemonthehalfshellontheice.

2. Inasmallbowl,whisktogetherthevinegar,shallot,salt,andpepper.Pourintoaramekinandplaceitbesidetheoysters.

THEOYSTER:NUTRITIONALPOWERHOUSE!Morethanjustarumoredaphrodisiac,oystersareahealthychoice.Oystersareanexcellentsourceofcalcium,zinc,iron,andvitaminsAandB .Toreceivethemaximumhealthbenefits,oystersarebestconsumedraw.

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TropicalFruitBowlIcePopsYou’llwanttoavoidfrozendairytreatswiththeWhole30,butluckilythereisawiderangeoffruit-basedoptionstosatisfyasweettooth.Theseicepopsareasprettyastheyaretasty.Thefruitlookslikeitisfloatinginice.

SERVES61mango,peeledandcutinto ⁄ -inchslices2kiwis,peeledandcutintothinrounds2starfruit,cutinto ⁄ -inch-thickslices⁄ cupdicedpapaya2cupscoconutwater

1. Arrangethefruitsnuglyinto6(3-ounce)icepopmolds.Nofruitshouldextendabovethefillline.

2. Pourthecoconutwaterintoeachmoldtocoverthefruit.

3. Freezeuntilsolid.

WHATISCOCONUTWATER?Nottobeconfusedwithcoconutmilkorcreamofcoconut,coconutwateristhethinliquidthatisfoundinthecenterofafresh,youngcoconut.Ithasaveryhighpotassiumcontentandisfullofelectrolytes.Incountrieswherecoconutsarenativeitisoftenserved,withastraw,stillinthecoconut.Alternatively,lookforitinbottlesorpouchesatthegrocerystore.

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Mango-ChiliPaletasPaletasareLatinAmericanicepops.Theyaremadewithfreshfruitandoftenincludespices.

SERVES61pounddicedmango,divided1driedguajillochile,freshlyground ⁄ cuplimejuice1teaspoongroundcayennepepper

1. Put ⁄ ofthemango,guajillochile,limejuice,andcayenneinablenderandpulseuntilalmostsmooth.

2. Stirintheremainingdicedmango.Divideamong6(3-ounce)icepopmolds.

3. Freezeuntilsolid.

USINGDRIEDPEPPERSAlthoughitmayseemthatfreshisbetter,driedpeppershavetheirplace.Theycanhavearicher,deeperflavorthantheirfreshcounterparts.Youcangrindthemintospiceorrehydratetheminhotwaterforusesinmanyrecipes.

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PART2LIFEAFTERTHEWHOLE30

CHALLENGE

Congratulations!Youmadeit!Youhavecompleted30daysofthe

Whole30Challengeandnowitistimetomoveforward.Whilesome

peoplestickwiththeWhole30Challengeafter30days,manypeople

arelookingforwardtoeatingasliceofbirthdaycake,munchingon

bread,ordippingintoabigbowlofhummus.Well,nowyoucan!

Theserecipesaredesignedtointroducesmallamountsofnon-

Whole30-compliantfoodsbackintoyourdiet.Theystillcontainlots

ofwholefoodslikevegetables,fruit,meat,andfish,buttheyalsouse

dairy,wholegrains,andminimalamountsofsugar.You’llalsofinda

lotofyourfavoriteWhole30condiments,whichshouldhelpeasethe

transitionfromWhole30toWholeLiving.

Besureyoure-introduce“new”ingredientsslowlyandwaittosee

howyourbodyfeelsafteryoueatthem.OverdoingonDay31is

temptingbutwon’tgiveyouanaccuratepictureofhowyoufeelabout

eachfood.Onceyouknowhowyourbodyreactstolegumes,grains,

eachfood.Onceyouknowhowyourbodyreactstolegumes,grains,

dairy,andsugar,youcangraduallyincreasetheamountofeach

ingredientinyourdiet,ifdesired.

CHAPTER6BreakfastandBrunch

Banana–BlackWalnutMuffinsCarrot-ZucchiniCornmealMuffinsBlueberryOatmealMuffinsClassicZucchiniBreadButternutSquashCinnamonRollsFiggyOvernightOatmealRazzleDazzleWafflesButtermilkBuckwheatPancakesMushroom–WildRiceOmeletsOatEnergyBarsCoconut-StrawberryPancakesAsparagusQuichewithaCheddarCrustMeyerLemonCurdGazpachoHotNectarine-QuinoaBreakfastCerealSourCherryGranola

Banana–BlackWalnutMuffinsThebananasforthisrecipeshouldbevery,very,ripe;useoneswithalmostblackpeels!

SERVES18⁄ cupdarkbrownsugar2teaspoonsbakingpowder1 ⁄ cupsall-purposeflour1cupwhitewhole-wheatflour2eggs,atroomtemperature1 ⁄ cupsmashedoverripebanana ⁄ cupplainGreekyogurt ⁄ cupcanolaoil ⁄ cup

choppedblackwalnuts2bananas,sliced(optional)

1. Preheatovento350°F.Lineorgrease18wellsinamuffintin.

2. Inalargebowl,whisktogetherbrownsugar,bakingpowder,andbothflours.Setaside.

3. Inamediumbowl,beattogethertheeggs,mashedbanana,yogurt,andoiluntilsmooth.

4. Pourwetingredientsoverthedryingredientsandmixuntilwellincorporated.Foldinthenuts.

5. Dividethebatterevenlyamongthewells.Topeachmuffinwithslicedbanana,ifdesired.Bakefor20minutesoruntilatoothpickinsertedinthecenterofamuffincomesoutwithjustafewdrycrumbs.(Adrytoothpickmeansthesemuffinsareovercooked.)

6. Removethemuffinsfromthetin.Coolcompletelyonawirerack.

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WHATISWHITEWHOLE-WHEATFLOUR?Whitewhole-wheatflourisanexcellentalternativetoregularwhole-wheatflour.Itisclosertoall-purposeflourintaste,texture,andappearanceyethasthehealthbenefitsofwholewheat.Groundfromwhitewheatberries,itismildertastingthantraditionalwholewheat.Itcanbesubstitutedforwhole-wheatflourina1:1ratioorforall-purposeinarecipewhenthedifferencewouldgoundetected.

Carrot-ZucchiniCornmealMuffinsIfyou’vebeenmissingbakedgoods,thesemuffinsareagreattransitionrecipe.Theystillcontainveggiesandgetalotoftheirflavorfromspices.Cornmealgivesthesemuffinsapleasantcrunch.

SERVES12⁄ cupshreddedcarrot ⁄ cupshreddedzucchini1cupbuttermilk⁄ cupsugar1egg,beaten2tablespoonscanolaoil1teaspoonbakingpowder1teaspoonbakingsoda⁄ teaspoonsalt ⁄ teaspoongroundnutmeg ⁄ teaspoongroundallspice ⁄ teaspoongroundcinnamon1 ⁄ cupsall-purposeflour ⁄ cupyellowcornmeal

1. Preheatovento350°F.Greaseorline12wellsinamuffintin.Setaside.

2. Inalargebowl,mixtogetherthecarrot,zucchini,buttermilk,sugar,egg,andoiluntilthesugardissolves.

3. Inaseparatebowl,whisktogetherthebakingpowder,bakingsoda,salt,spices,flour,andcornmeal.

4. Addthedryingredientstothewetingredients.Mixuntiljustcombined.

5. Filleachwell ⁄ full.Bakefor15minutesoruntilatoothpickinsertedintothecenterofthecentermuffincomesoutclean.Coolinthepanfor2minutes,theninverttoawireracktocoolcompletely.

BAKINGSODAVERSUSBAKINGPOWDER

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BAKINGSODAVERSUSBAKINGPOWDERBakingsodaispuresodiumbicarbonate,whichwhencombinedwithanacidicingredientlikebuttermilkorlemonjuiceanddissolvedinliquidcreatesachemicalreactionthatallowsleaveningtooccur.Ifyouusedbakingsodawithoutaddinganacidicingredient,yourbakedgoodwouldnotrise.Bakingpowderdoesnotneedtheadditionofanacidicingredientforittowork,asitincludesbothapowderedacidandsodiumbicarbonate.Onceyouaddaliquidtothebakingpowder,theacidandbasedissolveanditactsasaleaveningagent.

BlueberryOatmealMuffinsOatmealaddsbodyandfibertothesefruitymuffins.Theseareamuchbetteroptionthananythingyoubuyatyourmorningcoffeestop!

SERVES12⁄ cupall-purposeflour ⁄ cupwhitewhole-wheatflour1cupold-fashionedrolledoats ⁄cupdarkbrownsugar1teaspoonbakingsoda

1teaspoonbakingpowder1teaspoongroundginger ⁄ teaspoongroundallspice ⁄teaspoongroundnutmeg ⁄ teaspoongroundcloves ⁄ teaspoonsalt ⁄ cupcanolaoil1egg,beaten

1cupbuttermilk1cupblueberries

1. Preheatovento350°F.Greaseorline12wellsinamuffintin.

2. Inalargebowl,whisktogethertheflours,oats,brownsugar,bakingsoda,bakingpowder,ginger,allspice,nutmeg,cloves,andsalt.

3. Inasmallbowl,whisktogethertheoil,egg,andbuttermilkuntilsmooth.

4. Pourthewetingredientsoverthedryingredients.Mixuntiljustcombined.Foldintheblueberries.

5. Dividethebatterevenlyamongthewellsinthemuffintin.Bake15–20minutesoruntilatoothpickinsertedinthecenterofthecentermuffincomesoutclean.Removethemuffinstoawirerackandcoolcompletely.

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ClassicZucchiniBreadTrythiswalnut-studdedclassicspreadwithathinlayerofcreamcheese.

SERVES122eggs,beaten⁄ cupcanolaoil1 ⁄ cupsgratedzucchini2teaspoonsvanillaextract1 ⁄ cupswhitewhole-wheatflour1teaspoonsalt

1teaspoonbakingpowder1teaspoongroundcardamom1teaspoongroundcinnamon ⁄teaspoongroundcloves ⁄ teaspoongroundnutmeg ⁄ teaspoongroundginger1cupchoppedwalnuts

1. Preheatovento350°F.Greaseandflour1standardloafpan.

2. Inalargebowl,combinetheeggs,oil,zucchini,andvanilla.Setaside.

3. Inasmallbowl,stirtogethertheflour,salt,bakingpowder,andspices.Addtothezucchinimixture.Stiruntiljustcombined.Foldinwalnuts.

4. Pourintothepreparedloafpan.Bake1houroruntilatoothpickinsertedinthemiddleoftheloafcomesoutwithjustafewdrycrumbs.(Adrytoothpickmeansthisbreadisovercooked.)Placethepanonawirerackfor10minutes.Inverttheloafontotherackandcoolfully.

WALNUTSFORHEALTHWalnutscontainelementsthatmayslowcancergrowth,includingomega-3fattyacids,polyphenols,phytosterols,andvitaminE.Walnutscontainthehighestlevelofantioxidantsofanynuts.Walnutsalsoincreasefatoxidation.

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ofanynuts.Walnutsalsoincreasefatoxidation.

ButternutSquashCinnamonRollsThislightorange–huedtreatisaboutashealthyascinnamonrollscanget!

SERVES121ouncedryyeast⁄ cuplukewarmwater ⁄ cupunsaltedbutter,meltedandcooledslightly1cuppuréedcookedbutternutsquash ⁄ cuplightbrownsugar ⁄ teaspoonsalt2eggs,atroomtemperature

4cupsall-purposeflour⁄ cupunsaltedbutter,softened ⁄ cupdarkbrownsugar2 ⁄ tablespoonsSaigoncinnamon

1. Inalargemixingbowl,stirtogethertheyeastandwater.Allowtosit5minutes.

2. Addthemeltedbutter,butternutsquash,lightbrownsugar,salt,andeggs.Usinganelectricmixerwithadoughhookattachment,mixuntilallingredientsarewelldistributed.Addtheflourandmixonlowuntilasmooth,slightlystickydoughforms.

3. Placethedoughonaflouredsurfaceandkneaduntilthedoughiselasticandsmooth.Formintoaball.Placeinabutteredbowlandcoverwithateatowel.Allowtoriseuntilitdoublesinsize,about45minutes.

4. Removethedoughfromthebowlandplaceonaclean,flouredsurface.Rolloutthedoughintoalargerectangle, ⁄ -inchthick.Spreadevenlywiththesoftenedbutter.Sprinkle

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withthedarkbrownsugarandcinnamon.Rollthedoughintoatightlog.Sliceinto1-inch-thickslices.

5. Grease3(9"-round)cakepans.Placetheslicesinthepans,formingacirclewith1rollinthecenter.Coverlooselywithteatowelsandallowtorise40minutes.Meanwhile,preheattheovento350°F.

6. Bakefor15minutesoruntilfullycooked.Coolinthepanfor2minutes,theninvertontoawireracktocoolcompletely.

EASYBAKEDWINTERSQUASHPreheatovento375°F.Piercethesquashwithaforkorsliceitinhalf.Placeonabakingsheet.Bake40minutesoruntilfork-tender.Removeseeds.Useaspoontoscoopouttheflesh.

FiggyOvernightOatmealSlow-cookedoatmealcookswhileyousleepsoyouwakeuptoacreamy,deliciousbreakfast.Iftheseflavorsaren’tyourfavorite,feelfreetocustomizewithotheroptions!

SERVES84 ⁄ cupswater3cupsold-fashionedrolledoats1 ⁄ cupsdiceddriedfigs ⁄ cupdark

brownsugar1teaspoongroundcinnamon1teaspoongroundallspice1teaspoongroundginger⁄ teaspoongroundnutmeg ⁄ teaspoonkoshersaltPlaceallingredientsina4-quartslowcooker.Cookonlowovernight,about8hours.Stirandserve.

BREAKFASTMADEEASYOatmealcanberefrigerateduptooneweek.Makeabigbatchofslow-cookedoatmealoneday.Divideitintomeal-sizedportionsandrefrigerate.Microwaveorheatonthestovetopwhenreadytoeat.Stirandserve.

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RazzleDazzleWafflesAntioxidant-richraspberriesaddafruitypunchtothislightandfluffywaffle.

SERVES41cupall-purposeflour1cupwhitewhole-wheatflour1tablespoonlightbrownsugar1tablespoonbakingpowder

⁄ teaspoonkoshersalt1teaspoonvanillaextract2tablespoonscanolaoil1egg,atroomtemperature1cupbuttermilk,atroomtemperature1cupsourcream,at

roomtemperature1cupfreshraspberries

1. Inalargebowl,whisktogethertheflours,brownsugar,bakingpowder,andsalt.Setaside.

2. Inasmallbowl,whisktogetherthevanilla,oil,egg,buttermilk,andsourcreamuntilsmooth.Pourintothedryingredientsandstirtocombine.Foldintheraspberries.

3. CookinaBelgian-stylewafflemakeraccordingtomanufacturer’sinstructions.Serveimmediatelyorkeepwarmina200°Foven.

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ButtermilkBuckwheatPancakesThesepancakesareespeciallygoodwhentoppedwithslicedstrawberries,kiwi,orbananas.

SERVES4–6⁄ cupbuckwheatflour ⁄ cupall-purposeflour2 ⁄ tablespoonssugar ⁄ teaspoonsalt1teaspoonbakingsoda

⁄ teaspoonbakingpowder1 ⁄ cupsbuttermilk,atroomtemperature3tablespoonscanolaoil

1egg,atroomtemperature

1. Heatasmallamountofoilinacast-ironskilletovermediumheat.Meanwhile,whisktogethertheflours,sugar,salt,bakingsoda,andbakingpowder.

2. Inaseparatebowl,beattogetherthebuttermilk,oil,andegguntilfrothy.Pourintothedryingredientsandmixuntiljustcombined.

3. Ladle ⁄ -cupportionsofbatterintotheskillet.Cookfor2minutesoruntilbubblesstarttoappear.Flipandcook2additionalminutesoruntilgoldenbrown.Serveimmediately.

RASPBERRYPANCAKESYRUPInsteadofthefakestore-boughtmaplesyrup,trythishomemadeoption.Bring ⁄ cupwaterand ⁄ cupsugartoboilinasmallsaucepan.Add ⁄ cupmashedraspberries.Bringtoasecondboil.Reduceheatandsimmeruntilthickened,5–10minutes.

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Mushroom–WildRiceOmeletsTakeyourboringomeletona“wild”ridewiththisuniquerecipe.Thewildriceaddsanuttyflavortothisotherwiseclassicomelet.

SERVES4⁄ tablespoonunsaltedbutter ⁄ tablespoonoliveoil1onion,sliced4clovesgarlic,minced⁄ cupcookedwildrice8ouncescreminimushrooms,sliced8eggs⁄ cupdicedscallions,divided ⁄ cupgratedGruyèrecheese,divided ⁄ teaspoonseasalt

⁄ teaspoonfreshlygroundblackpepper

1. Heatthebutterandoilinalargeskilletovermediumheat.Sautétheonion,garlic,wildrice,andmushroomsuntiltheonionsaresoftandjuststartingtobrown,approximately5–8minutes.Removefromheat.Cover.

2. Sprayanonstickpanwithsprayoil.Beat2eggs.Poureggsintothepanandtiltwithacircularmotiontocoverthesurfacewiththeegg.Cookuntiltheeggisnearlyset,about2–3minutes.

3. Sprinkle ⁄ ofthescallionsand ⁄ ofthecheeseonthemiddleoftheegg.Topwith ⁄ ofthecookedmushroommixture.Whentheeggisfullyset,slideontoaplateandfolditclosed.Repeatforeachomelet.Seasonwithsaltandpepper.Serveimmediately.

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OatEnergyBarsThishomemadeversionofpopularbreakfastor“energy”barsuseswholegrainsandnutstomaketheperfectportablebreakfast.

YIELDS12BARS14ouncessweetenedcondensedmilk2 ⁄ cupsold-fashionedrolledoats1cupraw

almonds⁄ cupunsweeteneddriedcherries,cranberries,orblueberries ⁄ cupunsweetenedshreddedcoconut ⁄ teaspoonseasalt ⁄ teaspoongroundginger1teaspoonvanillaextract

1. Preheatovento250°F.Oilan11"×7"bakingpan.Setaside.

2. Inamediumsaucepanovermediumheat,warmthecondensedmilk.Donotboil.Stirintheremainingingredients.

3. Pourthemixtureintothepreparedpan.Flattenwiththebackofaspoonorspatula,takingcarethemixturereachesall4cornersofthepan.

4. Bakefor60–70minutesoruntilthemixturelooksdrybutisnotbrowned.Themixtureshouldonlybeslightlystickyatthispoint.Removethepanfromtheovenandplaceonawirerack.Allowthemixturetocoolcompletelyinthepan.

5. Usealarge,flatspatulatoinvertthecontentsofthepanontoacuttingboard.Sliceinto12equal-sizedbars.Storeinanairtightcontainer.

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Coconut-StrawberryPancakesCoconutaddsaninterestingtextureandgreatflavortothesefluffypancakes.

SERVES41cupall-purposeflour1cupwhitewhole-wheatflour1 ⁄ cups2%milk ⁄ cupunsweetenedshreddedcoconut3

tablespoonsmeltedunsaltedbutter,cooledslightly2 ⁄ tablespoonssugar1teaspoonvanillaextract

⁄ teaspoonsalt ⁄ teaspoonbakingpowder2eggs,beaten⁄ cupslicedfreshstrawberries

1. Whisktogethertheflours,milk,coconut,butter,sugar,vanilla,salt,bakingpowder,andeggsuntiljustcombined.Foldinthestrawberries.

2. Butteroroilahotgriddlesettomedium-highheat.Ladle ⁄cupofbatteronthegriddleforeachpancake.Cookfor2–3minutesononesideoruntiljustbeginningtobubble.Flipandcookuntilgolden.Repeatuntilthebatterisgone.Serveimmediately.

PANCAKEVARIATIONSSubstitute ⁄ cupslicedbananaforthestrawberries.Alternately,youcoulduse1cupblueberriesorraspberries.Swapthecoconutforflaxseedmeal.

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AsparagusQuichewithaCheddarCrustChoosetender,thinspearsofasparagusforthisquiche;itwillmakeslicingeasier.

SERVES81cupall-purposeflour⁄ cupcoldunsaltedbutter,sliced1cupshreddedextra-sharpCheddarcheese,divided2tablespoonsicewater

4eggs1 ⁄ cupsmilk1bunchscallions,chopped⁄ poundasparagus,chopped2tablespoonswhitewinevinegar ⁄ teaspoonsalt1teaspoonfreshlygroundblackpepper

1. Preheatovento425°F.Placetheflour,butter, ⁄ cupCheddar,andtheicewaterinafoodprocessor.Pulseuntilthemixturestickstogether.

2. Formthedoughintoaball.Placeonaflouredsurfaceandrolloutintoa10-inchround.Pressintoa9"pieplate.Bake10minutes.Setaside.

3. Meanwhile,thoroughlymixtogethertheeggs,milk,scallions,asparagus,vinegar,salt,andpepper.Pourintothebakedcrust.

4. Bake45minutesoruntilfullycookedthrough.

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MeyerLemonCurdMeyerlemonsarejustabitsweeterthanregularlemons,makingthiscurdadecadenttreat.Tryitonascone.

YIELDS8OUNCES6tablespoonsunsaltedbutter3eggs⁄ cupsugar ⁄ cupfreshlysqueezedMeyerlemonjuice1 ⁄ tablespoonsMeyerlemonzest

1. Overlowheat,meltthebutterinasmall,heavysaucepan.Addtheremainingingredientsandwhiskcontinuouslyforabout8–10minutesoruntilitformsacustard.

2. Allowtocool.Pourintoajarandrefrigerate.Thecurdwillthickenconsiderablyasitcools.

SALTEDORUNSALTEDBUTTER?Whencookingitisimportanttoalwaysuseunsaltedbutterunlessotherwiseinstructed.Youcanalwaysaddsalt,butifyoursaltedbuttermakesthedishtoosalty,youcannotreducethesalt.Additionally,theamountofsaltinastickofbuttercanvaryfrombrandtobrand,makingconsistencyincookingdifficult.

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GazpachoPerfectforbrunchonahotsummerday,thisgazpachousesthebestofin-seasoningredients.

SERVES84poundstomatoes,finelydiced1redonion,diced1seedlesscucumber,diced2jalapeñopeppers,diced2stalkscelery,diced2clovesgarlic,minced2tablespoonsmincedfreshItalianparsley ⁄ cuplemonjuice ⁄ tablespoon

Worcestershiresauce ⁄ cupredwinevinegar ⁄ cupoliveoil3 ⁄ cupsunsaltedtomatojuiceCombineallingredientsinafoodprocessor;pulseuntilmostlysmooth.Pourintoanonreactivecontainer.Refrigerateovernight.Stirpriortoserving.

SUGGESTEDGARNISHESWhilegazpachoiswonderfulonitsown,itisalsofuntogarnish.Trysomechoppedparsley,cucumber,oravocado.Or,foraseafood-eatersversion,addsteamedshrimporcrawfish.

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HotNectarine-QuinoaBreakfastCerealThelateadditionofoatsaddsbothadditionalfiberandcreaminesstothefinaldish.

SERVES21 ⁄ cupswater ⁄ cupquinoa2nectarines,peeledanddiced ⁄ cupmilk ⁄ cupold-

fashionedrolledoats1tablespoonhoney(optional)

1. Placethewater,quinoa,andnectarinesinasmallsaucepanovermediumheat.Cookfor30minutes.Stir.

2. Addthemilk,oats,andhoney.Stirtocombine.

3. Cook,stirringoccasionally,untiltheoatsarefullycooked,approximately10minutes.

KEENONQUINOAQuinoaisaseedthat,whencooked,hasaslightlycrunchy,nuttytexture.Asitcontainsallnineessentialaminoacids,quinoaisacompleteprotein.Thismakesitparticularlyappealingtopeoplewhoareconcernedabouttheirproteinintake.

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SourCherryGranolaDriedsourcherriesareagreatwaytobringthesummerhome,anytimeoftheyear.

SERVES85cupsold-fashionedrolledoats5ouncesdriedsourcherries⁄ cupsliveredalmonds ⁄ cuphulledsunflowerseeds ⁄ cupagavenectar ⁄ cupunsaltedbutter,meltedandcooledslightly

1. Preheatovento300°F.Lineabakingsheetwithparchmentpaper.

2. Placeallthedryingredientsinalargebowl.

3. Whisktogethertheagavenectarandbutterinasmallbowl.Drizzleoverthedryingredients.Stirtocoat.

4. Arrangethemixtureinathinlayeronthebakingsheet.Bake25–35minutesoruntillightlygolden,stirringevery10minutes.Coolcompletely.Eatimmediatelyorstoreinanairtightcontainer.

DRYYOUROWNCHERRIESDehydratorsareabout$40butworththeinvestmentifyouareadriedfruitfan.Todrycherries,de-stemandpitthecherries.Placethecherriesonthedehydratortray,leavinga⁄ -inchspacebetweenthem.Dehydrateforabout6hours.

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CHAPTER7Lunch

DelicataSquashBurritosCreamyMacaroniandCheesewithSwissChardVeganBeanBurgersBuddhaBowlSpicyPeanutNoodlesBlackBeanTacosTofuSummerRollsHerbedSalmonCakesKorean-InspiredChickenPattiesLime-MarinatedChickenQuesadillasPeachandChèvrePaninoMeatball-EggplantSubsTuna-CannelliniSandwichesChicken-SageBurgersFalafelPitaHummusandTofuSandwichesTurkey,Pear,andGoudaMeltThe“Scandi”Escarole,SpringOnion,andRiceSoupSummerBorschtChesapeakeOysterStewSplitPeaSoupMushroom-BarleySoup

VegetableMisoSoupBlackBeanandKingOysterMushroomSoupCauliflower-CeleriacSoupKimchiFriedRice

DelicataSquashBurritosThecombinationofsquashandbeansmakestheseburritosheartyenoughtobeamealinthemselves.

SERVES41tablespoonoliveoil2delicatasquash,peeledanddiced1smallredonion,diced2clovesgarlic,minced3

serranopeppers,minced1cupbabyspinach1 ⁄ cupscannellinibeans1 ⁄ cupscookedbrownorwhiterice4burrito-sizedtortillas,

warmed ⁄ cupgratedMexicanblendcheese ⁄ cupsourcreamorcremaagria

1. Heattheoilinanonstickskilletovermediumheat.Addthesquash,onion,garlic,andpeppers.Cookabout15minutesoruntilthesquashissoftened,stirringoccasionally.

2. Addthespinach,beans,andrice.Sautéuntilthespinachwiltsandthebeansarewarmed,about2–3minutes.

3. Dividethemixtureevenlybetweenthetortillas.Topwiththecheeseandsourcreamorcremaagria.Foldtheburritosshut.Keepwarmifneededbywrappinginfoilandplacinginacoldoven.

BRANCHOUTWITHCREMAAGRIACremaagriaissimplyMexican-stylesourcream.SlightlylesstartthanAmerican-stylesourcream,itisperfectfortoppingtacosorotherMexican-inspireddishes.LookforitinthedairysectionofthesupermarketorinaMexicangrocerystore.

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CreamyMacaroniandCheesewithSwissChardAddinggreenstoaclassiccomfortfoodisawonderfulwaytoturnitintoamaincourseorjustaddsomeextravegetablestoyourdiet.

SERVES83tablespoonsunsaltedbutter3tablespoonsall-purposeflour ⁄ teaspoonground

cayennepepper ⁄ teaspoonpaprika ⁄ teaspoonchipotlepepperflakes2cupsmilk1cupshreddedsharpCheddarcheese1cupshreddedfontinacheese1bunchSwiss

chard,chopped1poundsmallpasta,cookedanddrained


2. Inamediumpan,meltthebutterovermediumheat.Addtheflouralongwiththespicesandstiruntilsmooth.

3. Addthemilkandwhisktogetheruntilslightlythickened,about5–8minutes.

4. Whiskinthecheeses.StirintheSwisschard.

5. Pourthepastaintoalightlygreased2-quartcasseroledish.Pourthecheesemixtureoverthepastaandstirtoevenlydistribute.

6. Bake,covered,about15minutes,thenuncoverandcookuntilhotandbubbly,about10–15additionalminutes.

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VeganBeanBurgersHomemadebeanburgersaremuchbetterthantheirfrozenstore-boughtcounterparts.

SERVES41(15-ounce)candarkredkidneybeans,drained1largeYukonGoldpotato,peeled,

cooked,andcooled ⁄ cupcornmeal ⁄ cupfreshordefrostedfrozenpeas2tablespoonsmincedonion

⁄ teaspoongroundchipotle ⁄ teaspoonpaprika ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper2tablespoonsapplecidervinegar

2tablespoonscanolaoil

1. Inamediumbowl,mashthebeansandpotatotogetherusingapotatomasher.Addtheremainingingredients.Mixandforminto4patties.

2. Heattheoilinskilletovermediumheat.Cooktheburgers,flippingonce,untilcookedthroughandbrownedonbothsides,about5minutesperside.

REDKIDNEYBEANWARNING!Raw,dried,orfreshuncannedkidneybeanscontainatoxinthatcanbefatal.Luckily,thereisaneasysolution.Boilthefreshbeansforatleast10minutesandthetoxinisdestroyed.Cannedkidneybeansaresafetouseimmediately.

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BuddhaBowlFullofvegetablesandequallytastywhenservedhotorcold,thisdishmakesaperfectlunch.

SERVES41cupbroccoliflorets1smallredonion,chopped1carrot,grated1avocado,diced⁄ cupslicedKalamataolives3ouncesextra-firmtofu,cubed1cookedbeet,cubed1cupcookedchickpeas2tablespoonsricevinegar1teaspoonfreshlygroundblackpepper1tablespoonavocado

oil2cupshotorcoldcookedbrownricePlaceallingredientsinalargebowl.Tosstocombineallingredients.

HEALTHYTOFUTofuislowincaloriesyethighinproteinandiron.SoyhasbeenreportedtohelplowerLDL,the“bad”cholesterol.

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SpicyPeanutNoodlesAclassictakeoutdishmadeathome.Itistypicallyservedcoldoratroomtemperature;perfectforbrownbaglunches.

SERVES4⁄ cupwater ⁄ cupsmoothpeanutbutter1tablespoonsesameoil2tablespoonschiligarlicsauce2clovesgarlic10ouncescookedsobanoodles,cooled ⁄ cupchoppedgarlicchives3tablespoons

choppedpeanuts5ouncesextra-firmtofu,finelycubed

1. Placethewater,peanutbutter,sesameoil,chiligarlicsauce,andgarlicinablender.Pulseuntilsmooth.

2. Placethenoodlesinalargebowl.Drizzlewithsauceandtosstocoat.

3. Divideinto4bowls.Sprinkleeachwithanequalamountofgarlicchives,peanuts,andtofu.Serveimmediately.

THEMIGHTYLEGUMEPeanutsareapproximately25percentproteinandtransfat–free.Theyarealsoasourceofresveratrol,whichhasbeenassociatedwithreducedriskofcancerandcardiovasculardisease.Peanutsarefullofantioxidants.

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BlackBeanTacosAsnaptomake,thesebeantacosgettheirzipfromfreshsalsa.

SERVES430ouncescannedblackbeans,undrained3tablespoonslimejuice3tablespoonswater1teaspoongroundcayennepepper ⁄ teaspoongroundcumin ⁄ teaspoonground

jalapeñopepper8corntortillas1smallwhiteonion,minced ⁄ cupChunkySalsaVerde(seeChapter5)

1. Placethebeans,limejuice,water,andspicesinasmallpotovermediumheat.Coverandheatthrough,about5–10minutes.Removefromheatandmashwithapotatomasher.

2. Evenlydividethemixturebetweenthetortillas.Topwithonionandsalsa.

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TofuSummerRollsSummerrollsaresonamedbecausetheyareservedcold,perfectforthehotsummermonths.

SERVES61poundextra-firmtofu,cutinto ⁄ -inchby3-inchslices3tablespoonssoysauce2

teaspoonsricevinegar2teaspoonsgingerjuice2clovesgarlic,grated ⁄ poundricesticknoodles,divided6ricepaperwrappers

⁄ cupsteamed,choppedrainbowchard ⁄ cuplooselypackedThaibasilleaves

1. Placethetofuinaresealableplasticbag.Addthesoysauce,ricevinegar,gingerjuice,andgarlic.Refrigerateovernight.

2. Thenextday,preparethericesticknoodlesandricepaperwrappersaccordingtothepackageinstructions.

3. Add ⁄ cupofnoodlestowardthemiddleofeachwrapper.

4. Equallydividethechard,slicesoftofu,andbasilamongthewrappers.

5. Foldthericepaperfrombothsidesintowardthemiddle,thentightlyrolltheendawayfromyouuntilthespringrollisclosed.Serveimmediately.

FIRMERTOFUIfyouwouldlikeanevenfirmer,meatiertexturetoyourtofu,simplywrapthetofuinapapertowel.Placeabrickorheavycanonthetofu.Allowtositforatleastanhourbeforeuse.

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HerbedSalmonCakesThenexttimeyoumakesalmon,makeanextraportionanduseittomakethesemoist,flavorful,omega-3–richfishcakes.

SERVES814ouncescookedfreshsalmon⁄ cupfreshbreadcrumbs ⁄ cupmayonnaise1 ⁄ tablespoonstarragonmustard ⁄ cupmincedonion ⁄ cupdicedcelery1tablespoonfreshthymeleaves

1tablespoonmincedfreshItalianparsley

1. Inamediumbowl,mashthesalmonwithapotatomasheruntilfairlysmooth.Addtheremainingingredients.Stirtoevenlydistributeallingredients.

2. Forminto8patties.

3. Sprayaskilletwithcookingspray.Cookeachpattyovermediumheatfor3–5minutesoneachsideoruntilgoldenandheatedthrough.

DIYBREADCRUMBSMakingyourownbreadcrumbsisnotonlythriftybutalsotasty.Simplycubeleftoverfreshbread(homemadeorbakeryloavesworkbest)andplaceinafoodprocessor.Pulseuntilcrumbsform.Adddriedherbsandspicesthatcomplementthedishyouplantousethemin,ifdesired.Storeinanairtightcontainer.

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Korean-InspiredChickenPattiesWhilenotatraditionalKoreanrecipe,thesepattieswereinspiredbyspicyKoreanfriedchicken.Iserveminetoppedwithkimchiandadrizzleofblacksesameoil.

SERVES41poundgroundchicken3clovesgarlic,grated1-inchknobfreshginger,grated2

tablespoonssoysauce2tablespoonsgochujang(Koreanredchilipaste)1tablespoonblacksesameoil1tablespoonricevinegar ⁄ cuppanko

1. Placeallingredientsinamediumbowl.Mixuntilallingredientsareevenlydistributed.Divideinto4equalpatties.

2. Sprayanonstickskilletwithcookingspray.Cookthepattiesovermediumheatfor5minutesoneachsideoruntilfullycooked.

NONSTICKSKILLETFYIDonotusemetalorabrasiveutensilsonnonstickskillets.Theymayscrapeoffthesurface,whichthenmightendupinthecookedfood.“Green”nonstickskilletshaveacoatingthatdoesn’tscratchoffandisheat-safe.

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Lime-MarinatedChickenQuesadillasUsingfreshlimejuicemakesthechickenincrediblytenderandaddsaburstoffreshflavor.

SERVES42tablespoonsoliveoil⁄ cupfreshlysqueezedlimejuice4clovesgarlic,sliced1onion,chopped1chipotlechileinadobosauce,minced1tablespoonlimezest1teaspoonkoshersalt⁄ teaspoonfreshlygroundblackpepper1poundboneless,skinlesschickenbreast,cutinto ⁄ -inch-widestrips6ouncesfrozenspinach,defrostedanddrained8largewhole-wheatorregularflourtortillas ⁄ cupshreddedextra-sharpCheddarcheese

1. Placetheoliveoil,limejuice,garlic,onion,chipotle,limezest,salt,pepper,andchickeninamarinatingcontainerorresealablebag.Refrigerateforatleast2hoursorupto8hours.

2. Addthecontentsofthemarinatingcontainertoanonstickskillet.Sautéovermediumheatuntilthechickenisalmostfullycooked,about5–8minutes.Stirinthespinach.

3. Placeatortillainasecondnonstickpan.Heatthetortillaonbothsidesuntilwarmandslightlybrowned,approximately1–2minutes.Repeatforremainingtortillas.

4. Evenlydividethechicken-spinachmixturebetween4tortillaslaidoutinasinglelayer.Sprinkleeachevenlywithcheese.Placeasecondtortillaontopofthecheeseandreturnone

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quesadillatothepan.Cookuntilthecheesehasmelted.Repeatfortheremainingquesadillas.Sliceandserve.

PeachandChèvrePaninoSweetpeachesmakethisgrilledsandwichanunusualdelight.

SERVES12ounceschèvre,atroomtemperature ⁄ teaspoongroundginger ⁄ baguette,slicedin

half1peach,peeledandsliced

1. Inasmallbowl,mixthechèvreandgingertogether.

2. Spreadthemixtureon ⁄ ofthebaguette.

3. Layerthepeachslicesontopofthecheese.Topwiththeotherhalfofthebaguette.

4. Heatapaninipresstomediumandpressuntilthecheeseissoftandthesandwichishot.

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Meatball-EggplantSubsThisisanunexpected,lightertwistonthetraditionaleggplantormeatballsub.Noheavysauce,noextracheese—justnaturalflavor.

SERVES41poundgroundpork1shallot,minced1clovegarlic,minced⁄ cupfreshbreadcrumbs ⁄ cupshreddedParmesancheese1tablespoonmincedfreshbasil1tablespoonmincedfreshItalianparsley1tablespoonbalsamicvinegar ⁄teaspoonkoshersalt ⁄ teaspoonfreshlygroundblackpepper1egg

2Italianeggplants,slicedinto ⁄ -inch-thickslices2tablespoonsDijonmustard1 ⁄tablespoonsnonpareilcapers1teaspoonmayonnaise

4Italiansandwichrolls,slicedlengthwise


2. Inamediumbowlandwithagentlehand,mixtogetherthepork,shallot,garlic,breadcrumbs,Parmesan,basil,parsley,vinegar,salt,pepper,andegg.Forminto1-to2-inchballs.Arrangeonabroilingpan.Setaside.

3. Arrangetheeggplantsliceson2bakingsheets.Placethemeatballsandtheeggplantintheoven.Bakeeggplant10minutes,oruntilsoft.Turnthemeatballsandbakeforafurther10minutes,oruntilcookedthrough.

4. Meanwhile,whisktogetherthemustard,capers,andmayonnaise.Spreadon1sideofeachroll.

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5. Whenthemeatballsareready,alternatethemeatballsandasliceofeggplantoneachroll.Serveimmediately.

THEGREATCAPERCAPERCapersarethepickledbudofthecaperbush.Theycomeinseveralsizes,buttwoarethemostpopular.Thesmallestisthenonpareilandisusedfrequentlyinsaladsandotherdishes.Theslightlylargercaperisthecapote,whichisgreatwhenmorecaperflavorisneeded.Thecaperberry,whichisthesizeofalimabean,istheberrythatresultswhenthebudisnotpicked.

Tuna-CannelliniSandwichesThebeansyoumighthavemissedduringyourfirst30daysarebackintowninthisprotein-packed,mayo-lesstunasandwich!

SERVES410ouncescookedtuna,chopped2tablespoonsmincedfreshItalianparsley3tablespoons

capotecapers1stalkcelery,chopped2tablespoonsavocadooil2tablespoonsfreshlysqueezedlemonjuice1shallot,minced1teaspoonlemonzest⁄ teaspoonsmokedpaprika ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper14ouncescookedcannellinibeans2clovesgarlic,minced

1tablespoonwhitewinevinegar2tablespoonsoliveoil1 ⁄ tablespoonsfreshthymeleaves8thicksliceswhiteorwhole-wheatItalianbread

1. Inalargebowl,stirtogetherthetuna,parsley,capers,celery,avocadooil,lemonjuice,shallot,lemonzest,smokedpaprika,salt,andpepperuntilwellcombined.

2. Inamediumbowl,placethebeans,garlic,vinegar,oliveoil,andthyme.Mashlightlywithafork.

3. Evenlysplitthebeanmixturebetween4slicesofbread.Topeachwithequalamountsoftunaandthenasecondsliceofbread.Serveimmediately.

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Chicken-SageBurgersAlighter,moreadulttakeonthetypicalburger.Tryitonbriochebunsifyouarefeelingdecadent.

SERVES41poundgroundchickenbreast1shallot,minced⁄ cupfreshwhole-wheatorwhitebreadcrumbs1tablespooncreamymustard1tablespoonchampagnevinegar2tablespoonsmincedfreshsage1clovegarlic,minced4slicesfontinacheese4whole-wheatorwhitehamburgerbuns

1. Inamediumbowl,withagentlehand,mixtogetherthechicken,shallot,breadcrumbs,mustard,vinegar,sage,andgarlic.Forminto4equal,flattishpatties.

2. Sprayaskilletwithcookingspray.Cooktheburgersovermediumheat,turningonce,untilfullycooked,about10–15minutes.

3. Addasliceofcheesetoeachandcook30secondsoruntilthecheeseisstartingtomelt.Serveonbuns.

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FalafelPitaThoughfried,falafelismadewithchickpeas,whicharehighinprotein,fiber,andcomplexcarbohydrates,makingitahealthier“fastfood”alternative.

SERVES62cupscookedchickpeas1tablespoonbakingpowder1onion,sliced4clovesgarlic⁄ cupchoppedfreshItalianparsley1teaspoongroundcumin1teaspoongroundcoriander ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper ⁄ cupall-purposeflourCanolaorcoconutoil,forfrying1cuphummus

6whole-wheatorregularpitapockets1cucumber,sliced1largetomato,sliced

1. Placethechickpeas,bakingpowder,onion,garlic,parsley,cumin,coriander,salt,andpepperinafoodprocessor.Pulseonhighuntilapasteforms.

2. Scrapethepasteintoalargebowl.Stirintheflour.Coverandrefrigeratefor1hour.

3. Heat1inchofcanolaoilinalargeskilletovermediumheat.Rollthechickpeamixtureinto1-to2-inchballsandfryuntilgoldenonallsides,about5minutes.Drainonpapertowel–linedplates.

4. Spreadsomehummusintoeachofthepitapockets.Addcucumberandtomatoslicestothepockets.Stuffwithfalafel.

CHICKPEAFACTSChickpeas,alsoknownasgarbanzobeansorchana,areediblelegumes.Theyarevery

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Chickpeas,alsoknownasgarbanzobeansorchana,areediblelegumes.Theyareveryhighinproteinandfiber,makingthemaparticularlyexcellentchoiceforveganorvegetarianmeals.

HummusandTofuSandwichesEnjoyingthereturntothelegume?Trythiseasy,vegansandwichthatistheperfectprotein-packedpick-me-upforalongdayatschoolorwork.

SERVES24sliceswhole-grainbread ⁄ cuphummus1seedlesscucumber,sliced1smallredonion,

sliced2tablespoonsmincedoregano4ouncesfirmtofu,cutintoslices1tablespoondillmustard

1. Dividethehummusbetween2slicesofbread.Topwithcucumber,onion,oregano,andtofu.

2. Spreadtheremaining2slicesofbreadwithmustard.Topthesandwiches.Serve.

HEALTHFULHUMMUSProvidingthatonedoesnotoverdoitwiththeoliveoil,hummusisahealthytreat.Duetoitsindividualingredients,itishighinironandvitaminC,andisalsoagoodsourceofproteinandfiber.Hummusservesasacompleteproteinwhenservedwithbread.

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Turkey,Pear,andGoudaMeltAcrossbetweenagrilledcheeseandapattymelt,thisisasandwichthewholefamilycanenjoy.

SERVES48thicksliceswhiteorwhole-grainbread1Boscpear,thinlyslicedvertically4thick-cut

slicesfreshturkey4slicesleancapicola2tablespoonsgrainymustard4slicessmokedGoudacheese3tablespoonsunsalted

butteroroliveoil

1. On4slicesofbread,layerthepear,thenturkey,thenthecapicola.Spreadthecapicolawithequalamountsofthemustard.TopwithasliceofGouda.

2. Meltthebutterorheattheoilinalargeskilletovermediumheat(orworkin2batcheswith1 ⁄ tablespoonsofbutteroroilatatime).Addthesandwichesbread-sidedownuntilthecheesestartstomelt,approximately3–5minutes.Topwithremainingslicesofbreadandflip.Pressdownwiththespatulatocompressthesandwich.Flipagainifneededforbothsidestobedeepgoldenbrown.

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The“Scandi”Thisrecipeisinspiredbytheopen-faced“sandwiches”thataresopopularinSweden.

SERVES44hardboiledeggs,sliced8ryecrispbreads3tablespoonsmayonnaise1tablespoonDijonmustard3tablespoonsmincedfreshdill2

tablespoonslemonjuice8ouncessmallsaladshrimp

1. Createasinglelayerofeggoneachoftheryecrispbreads.Setaside.

2. Inasmallbowl,whisktogetherthemayonnaise,mustard,dill,andlemonjuice.Stirintheshrimp.

3. Topeachcrispbreadwithanequalportionoftheshrimpmixture.Serveopen-faced,withadillorcapergarnishifdesired.

KEEPYOURHERBSFRESHLONGERItisoftendifficulttomakeitthroughanentirebunchofherbsinonesitting.Keepthemfreshbystoringtheminaglassofwaterintherefrigerator.Clipofftheendsasneeded.

Escarole,SpringOnion,andRiceSoupSpringonionslooklikescallionsbuthavealargerbulbatthebottomandaleek-likeflavor.Chopofftherootsandusethewholerestoftheplant.

SERVES61tablespoonoliveoil1tablespoonunsaltedbutter2clovesgarlic,minced1bunchcurly

escarole,chopped1bunchspringonions,sliced ⁄ cupuncookedjasminerice6cupschickenstock

⁄ cuplemonjuice1bayleaf⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper

1. InaDutchoven,heattheoliveoilandbutterovermediumheat.Addthegarlic,escarole,andspringonions.Sautéuntiltheonionsstarttosoftenandtheescarolestartstowilt,about2–3minutes.

2. Addtheremainingingredients.Coverandcookuntilthericeisfullycooked,about15minutes.

3. Removethebayleafandserve.

CONFUSINGESCAROLEEscarole,alsoknownasbroad-leavedendive,isamemberofthesamefamilyasBelgianendiveandradicchiobutfeaturesloose,curlyleavesinsteadofatightlywrappedhead.Itislessbitterthanothermembersofthechicoryfamilydespitealsobeingrichinvitaminsandfolate.

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SummerBorschtTherearetwoversionsofborscht.Bothusebeets,butthesummerversionisservedchilled.Ifyouprefernottousedairy,feelfreetoleaveoffthesourcreamgarnish.

SERVES48smallbeets,peeled1smallonion,chopped1teaspoonsalt⁄ teaspoonfreshlygroundblackpepper4cupswater2teaspoonssugar ⁄ cuplemonjuice1egg1cupsourcream,forgarnish1cucumber,diced,forgarnish4redradishes,diced,for

garnish

1. Inalargepot,bringthebeets,onion,salt,pepper,andwatertoaboil.Boilfor1hour.

2. Addthesugarandlemonjuiceandsimmerfor ⁄ hour.

3. Removethebeetsandgratehalfofthem.Setaside.Reservetheotherhalfforanotherrecipe.Pourtheliquidintoalargemeasuringcuporbowl.

4. Inaseparatelargebowl,beattheegguntilveryfluffy.Addabout ⁄ cupofthecookingliquidtotheeggandwhisk.Continueaddingthesoupinaslowstreamtotheegg,whiskingcontinuously.

5. Stirinthegratedbeets.

6. Chillatleast4hoursorovernight.Ladleintobowlsandtopwithadollopofsourcream,dicedradish,anddiced

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cucumber.

ChesapeakeOysterStewUsefresh,ChesapeakeBayoystersfortheauthentictouch.

SERVES42tablespoonsunsaltedbutter1largeonion,chopped1jalapeñopepper,chopped1largerussetpotato,chopped2stalkscelery,chopped2

clovesgarlic,minced ⁄ cupdicedcountryham4cupsmilk1poundshuckedfreshoystersintheirliquor

1. HeatthebutterinaDutchovenovermediumheat.Sautétheonion,pepper,potato,celery,garlic,andhamuntilthevegetablesaresoftened,about8–15minutes.

2. Addthemilkandoystersandsimmeruntiltheoystersarecookedthrough,about5–10minutes.

SEAFOODWATCHLISTTheMontereyBayAquariumhascompiledaseafoodwatchlistthatincludesarankingsystemforhowsafeandsustainablemanypopularseafoodchoicesare,alongwithalternatives.Toppingthelistofsafeseafoodchoicesarefarmedoysters,farmedsalmon,Pacifichalibut,sablefish,andArcticchar.Itisavailablefordownloadandasanappatwww.seafoodwatch.org.

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http://www.montereybayaquarium.org/mobile/sfw

SplitPeaSoupSplitpeasoupmightbeaclassic,butthatdoesnotmeanithastobeboringorunhealthy!Thisversionhasextravegetablesfortextureandflavor.

SERVES82cupssplitpeas5cupswaterorhamstock2carrots,diced3clovesgarlic,minced1onion,diced1shallot,minced1parsnip,peeledanddiced1tablespoongroundmustard1tablespoontarragonvinegar

⁄ tablespoonmincedfreshsage ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepperPlaceallingredientsina4-quartslowcooker.Stir.Cookonlowfor10hours.Stirpriortoserving.

PICKINGASLOWCOOKERLookforaslowcookerwitharemovableinsidecrockforeasycleanup.Ovalslowcookerscanaccommodatelongercutsofmeatthanroundmodels.Four-quartslowcookersareperfectforfamiliesof2–4,while6-to8-quartslowcookerscanfeedacrowd.

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Mushroom-BarleySoupIttakesabitoftimetoprepare,butthishearty,NewYorkdeli–inspiredsoupissuretobeanewfavorite.

SERVES6–8⁄ poundpearlbarley10cupschickenorbeefstock2tablespoonsoliveoil2onions,chopped

3stalkscelery,chopped3carrots,diced2parsnips,peeledanddiced4clovesgarlic,minced1poundfreshporcinimushrooms,

sliced ⁄ poundslicedfreshshiitakemushrooms3ouncesdriedporcinimushrooms ⁄teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper

1. Inalargepot,bringthebarleyandstocktoaboil.Reducetheheatandsimmer1hour.

2. Heattheoilinaskilletovermediumheatandsautétheonionsuntiljuststartingtosoften,approximately5–8minutes.Addthecelery,carrots,parsnips,garlic,andfreshporciniandshiitakemushrooms.Sautéuntiltheceleryandcarrotsaretender,about8–12minutes.

3. Meanwhile,placethedriedmushroomsinaheatproofcontainer.Pour1cupofboilingwateroverthemushroomsandsoakuntilsoftened,about10minutes.Drainanddiscardthewater.

4. Addtheonionmixture,salt,pepper,andtherehydratedmushroomstobarleyandstock.

5. Simmer1hour,stirringoccasionally.

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VegetableMisoSoupMakingyourowndashiwithkombuandbonitoflakesisthesecrettoauthenticmisosoup.

SERVES45cupswater,divided1(2-inch)squarekombu ⁄ ouncebonitoflakes ⁄ cupredmiso6ouncesextra-firmtofu,

cubed ⁄ cupsnowpeas2babybokchoy,chopped ⁄ cupfreshbabycorn4ouncesenokimushrooms1bunchscallions,chopped

1. Add4 ⁄ cupswaterandthekombutoa4-quartpot.Bringalmosttoaboil.Removethekombuandaddthebonitoflakes.Returnittoahighsimmerfor5minutes,thenskimoutthebonitoflakes.

2. Dissolvethemisoinremaining ⁄ cupofwater.Setaside.

3. Addthetofu,snowpeas,bokchoy,babycorn,andenokimushroomstothekombuwater.Simmeruntilthevegetablesarejustsoftened,about5minutes.

4. Addthedissolvedmisotothepot.Simmerfor1minute.Garnishwithscallions.

SWITCHITUP!Insteadoftofu,trybabyshrimporseascallops.Insteadofbokchoy,trysomechoppedchives.Swapouttheenokimushroomsforfreshshiitake.

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BlackBeanandKingOysterMushroomSoupLookforlarge,meatykingoystermushroomsatanAsiangroceryforthebestselectionandprices.

SERVES42tablespoonsoliveoil1onion,minced1shallot,minced2carrots,minced2stalkscelery,diced1bulbfennel,diced6kingoystermushrooms,diced30ouncescookedblackbeans4cupschickenor

vegetablestock1tablespoonfreshthymeleaves ⁄ tablespoonmincedfreshrosemary

1. HeattheoilinaDutchovenovermediumheat.Sautétheonion,shallot,carrots,celery,fennel,andmushroomsuntilsoftandfragrant,about10–15minutes.

2. Addthebeans,stock,thyme,androsemary.Stir.Coverandsimmer30minutes.

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Cauliflower-CeleriacSoupJustahintofsmokedpaprikabringsouttheflavorofthisearthyandamazinglycreamysoup.

SERVES6–82tablespoonsoliveoil1onion,chopped2headscauliflower1bulbceleriac,peeledanddiced3cupschickenorvegetablestock1

cup2%milk⁄ teaspoonseasalt ⁄ teaspoonwhitepepper ⁄ teaspoonsmokedpaprika

1. InaDutchoven,heattheoilovermediumheat.Addtheonionandsautéfor5minutes,untiltheonionissofteningbutnotbrowned.

2. Addthecauliflower,celeriac,andstock.Bringaboil,coverandreduceheat.Cookfor20minutesoruntilthevegetablesarefork-tender.

3. Useanimmersionblendertopuréethesoup.

4. Stirinthemilk,salt,andpepper.Divideamongbowlsandgarnishwithasprinkleofsmokedpaprika.

IMMERSIONBLENDERTIPSImmersionblenderscancausefoodtosplatter,sotakecare!Onlyusetheblenderinanupanddownmotion.Removefoodfromheatbeforeblending.Blendinlargebowlsorpotstominimizesplashing.

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KimchiFriedRiceThisisawonderful,newwaytouseupasurplusofkimchi.

SERVES42eggs,beaten1 ⁄ tablespoonscanolaoil4cupscookedwhiteorbrownrice2headscabbagekimchi,

chopped

1. Sprayanonstickskilletwithcookingspray.Pourtheeggsin.Allowtocookovermediumheatasaflatpancakeuntilnearlyset.Flip;cookfully.Removetoaplateandslice.Setaside.

2. Heattheoilinawokorlargepotovermedium-highheat.Addthericeandstir-fryuntilhot,about3–10minutes.Addthekimchi.Cookuntilcookedthrough,about3–10minutes,stirringoccasionally.Stirintheslicedegg.

WHATISKIMCHI?KimchiisaspicyKoreanfermentedvegetabledish.Itismostfrequentlymadewithcabbage,butothervarietiesincludingradishandcucumberarealsopopular.KimchiisloadedwithvitaminsA,B,andCandhealthybacteria.

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CHAPTER8SideDishesandSauces

ZucchiniauGratinCajun-InspiredPotatoFrittersEggplantinGinger-Garlic-SoySauceOliveandRedOnionFocacciaBulgurWheatSaladwithPearsandPomegranateBroiledMisoEggplantButternutSquashRiceDill-YogurtPotatoSaladGreenPapayaandMangoSaladBerry-KiwiFruitSaladChili-Garlic-PeanutSauceOrange-CranberrySauceTzatzikiStrawberry–StarAniseCompoteBlack-EyedPeaswithHamSummerSuccotashOysterandPortobelloUn-StuffingGrilledCornwithSpicedButterStir-FriedGaiLanRainbowChardFarroKashaVarnishkes

ZucchiniauGratinZucchinibecomesvelvetysmoothwhenpreparedthisway.

SERVES44zucchini,cutinto ⁄ -inch-thickcoins1largeonion,slicedthinly1cupsourcream⁄ cupmilk ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper ⁄ teaspoonfreshlygroundnutmeg ⁄ cupshreddedextra-sharpCheddarcheese

1. Preheatovento350°F.Greasean8"×8"bakingdish.

2. Bringalargepotofwatertoaboil.Addthezucchiniandonionandboiluntilthezucchiniisfork-tender,about5–10minutes.Drainthoroughly.

3. Mixtogetherthesourcream,milk,salt,pepper,andnutmeginalargebowl.Addthezucchiniandonionandstir.Pourintopreparedbakingdish.

4. Sprinklewithcheese.Bake20minutesoruntilbubblyandhot.

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Cajun-InspiredPotatoFrittersThesefrittersareatastywaytouseupleftovermashedorroastedsweetpotatoes.

SERVES42 ⁄ cupsmashedsweetpotatoes1egg,beaten1onion,diced1jalapeñopepper,seedsdiscarded,diced1teaspoonCajunseasoning1

teaspoonfreshthymeleaves ⁄ cupfreshbreadcrumbsOil,forfrying

1. Mixtogethersweetpotatoes,egg,onion,jalapeño,Cajunseasoning,thyme,andbreadcrumbsuntilthoroughlycombined.Formintopatties.

2. Heat ⁄ inchoilinalargeskilletovermediumheat.Addthefritterstotheoilandcookuntilfrittersarebrownedonbothsides,about8minutes.Drainonpapertowel–linedplates.

HOWTOROASTASWEETPOTATORoastingasweetpotatoiseasyanddoesn’trequiremuchmonitoring.First,preheatovento400°F.Pierceeachsweetpotatoseveraltimeswiththetinesofafork.Placeonaparchment-linedbakingsheet.Bakefor45minutes.

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EggplantinGinger-Garlic-SoySauceGinger,garlic,andsoyteamuptocreatetheperfectsavorysauceforeggplant.Thiseasyweeknightdishisgreatalongsidegrilledsalmon.Long,skinnyJapaneseeggplantsaremostoftenthesamedarkpurplecolorastheirmoretypicalItalianeggplantcousinsbutheirloomvarietiescanvaryincolorfromwhitetobrightpurple.Theyareeasytofindatmostsupermarkets,farmers'markets,andAsiangrocerystores.

SERVES42tablespoonscanolaoil4Japaneseeggplants,sliced(donotsubstituteregulareggplant)

3clovesgarlic,minced1-inchknobginger,minced ⁄ cupwater ⁄ cupsoysauce2tablespoonsricevinegar1 ⁄ tablespoonssesameoil

1. Heatthecanolaoilinaskilletovermediumheatandaddtheeggplant,garlic,andginger.Sautéuntiltheeggplantisjustsoftened,about5–12minutes.

2. Inasmallbowl,whisktogetherthewater,soysauce,ricevinegar,andsesameoil.Pourmixtureovertheeggplantandcover.Cookuntiltheeggplantistender,about3–10minutes.

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OliveandRedOnionFocacciaRedonionsandolivesperkuptheflavorofthisclassic,preservative-free,veganItalianbread.

SERVES121 ⁄ tablespoonsactivedryyeast2 ⁄ cupslukewarmwater,divided3 ⁄ cupsall-purpose

flour6tablespoonsoliveoil,divided⁄ tablespoonkoshersalt ⁄ cupslicedSpanishgreenolives1smallredonion,thinlysliced

1. Inthebowlofastandmixer,dissolvetheyeastin ⁄ cuplukewarmwater.Allowtositabout10minutes.

2. Addtheflour,4tablespoonsoliveoil,remaining2cupswater,andsalt.Useadoughhooktomixthemixtureuntilasoftdoughforms.

3. Removethedoughfromthebowlandformintoaround.Greasea9"×13"bakingpan.Placethedoughinthepan.Coverwithateaclothandallowtorisefor1 ⁄ hours.

4. Preheattheovento450°F.Pressthedoughintothepan,reachingallcorners.Allowtoriseanadditional15minutes.

5. Pokethedoughwiththetipofyourfingerstocreatedimples.Brushwithremaining2tablespoonsoliveoil.Scattertheolivesandonionoverthetopofthebread.

6. Bakefor15minutes.Servewarmoratroomtemperature.

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VARIATIONSONFOCACCIAPrettymuchanythingcantopfocaccia.Somecombinationsincluderosemaryandseasalt,onionsandgarlic,orspinachandredpepper.NonveganversionsoftenincludemeatandasprinkleofParmesanattheendofthecookingtime.

BulgurWheatSaladwithPearsandPomegranateAutumnfavoritespearsandpomegranatesaddafresh,fruityflavortoearthybulgurwheat.

SERVES41cupbulgurwheat1cupvegetablestock2tablespoonsoliveoil2tablespoonspomegranatemolasses ⁄

teaspoonfreshlygroundblackpepper1redonion,diced2Boscpears,diced1cuppomegranatearils1stalkcelery,thinlysliced

1. Bringthebulgurwheatandstocktoaboilinasmallsaucepan.Reduceheatandsimmerfor15minutesoruntiltender.Allowtocooltoroomtemperature.

2. Meanwhile,inasmallbowl,whisktogethertheoliveoil,pomegranatemolasses,andpepper.Setaside.

3. Placethecooledbulgurinamediumbowl.Stirintheonion,pears,pomegranatearils,andcelery.Drizzlewithdressingandtoss.

APPEALINGPEARSPearsarehighinfiberandareagoodsourceofvitaminC.Thefiberisinsolubleforthemostpartandthereforecanworkasanaturallaxative.

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BroiledMisoEggplantBroilingisatechniquethatproducessimilarresultstogrillingeggplantbutwithouttheneedtoheatupthegrill.

SERVES44Japaneseeggplants,unpeeled,halved3tablespoonschiligarlicsauce3tablespoonsred

miso1Thaibird’seyepepper,minced1tablespooncanolaoil1teaspoonJapanesericevinegar

1. Placetheeggplantsskin-sidedownonabroilingpan.

2. Inasmallbowl,whisktogetherthechiligarlicsauce,miso,Thaipepper,oil,andvinegar.Brushovertheeggplant.

3. Broilfor5minutes.

RICEVINEGARFACTSMadefromriceorricewine,ricevinegarispopularinmanyAsiancuisines.Japanesericevinegarisrelativelymildandisusedinmanypickledandvegetabledishes.Seasonedricevinegarisusedforflavoringrice.

ButternutSquashRiceBidboringricedishesgoodbye.Inthisdish,thesquashcookswiththerice,infusingthericewithitssweetflavor.

SERVES42tablespoonsgrapeseedoil3clovesgarlic,minced2shallots,minced1cubanellepepper,diced2cupsrice(longgrainorjasminewouldworkwell)1pound

cubedbutternutsquash1tablespoonfreshthymeleaves ⁄ teaspoonseasalt ⁄teaspoonfreshlygroundblackpepper ⁄ teaspoonsmokedpaprika3cupswater

1. HeattheoilinaDutchovenovermediumheat.Addthegarlic,shallots,andpepperandsautéuntiltheshallotsaresoft,about2–5minutes.

2. Addthericeandsautéfor2minutes.

3. Addtheremainingingredientsandbringtoaboil.Reduceheatandsimmeruntilthericeistender,about15–30minutes.Stir.Serveimmediately.

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Dill-YogurtPotatoSaladThisGreek-inspiredpotatosaladhasmorevegetablesandcrunchthanyourtypicalpotatosalad.

SERVES82poundswholebabyred-skinpotatoes1onion,diced1shallot,minced4largeredradishes,diced ⁄ cupdicedcucumber2stalkscelery,diced⁄ cupchoppedfreshdill1 ⁄ cupsplainGreekyogurt ⁄ cupfreshlysqueezedlemonjuice2tablespoonslemonzest

⁄ teaspoonseasalt ⁄ teaspoonwhitepepper

1. Combinethepotatoes,onion,shallot,radishes,cucumber,andceleryinamediumbowl.Setaside.

2. Inasmallbowl,stirtogetherthedill,yogurt,lemonjuice,lemonzest,salt,andpepper.Pouroverthepotatomixtureandstirtoevenlycoat.

3. Refrigeratefor2hourspriortoserving.

WHAT’STHEDILLIO?Dillisapopularherbthatcanbeusedinmanyways.However,thetermsthatrefertothevariousformsofdillcanbeconfusing.Freshdillisalwaysreferredtoasdill,whiledillweedreferstodrieddill.Dillseedsare,ofcourse,theseedsofthedillplant.Dillflowers(floweringdill)canalsobeusedinpickling.

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GreenPapayaandMangoSaladThe“green”inthisrecipedoesnotrefertothecolorofthefruitbuttothestateofripeness.Useunripepapayaandmangointhisdish.

SERVES41greenpapaya,peeledandcutintomatchsticks1greenmango,peeledandcutinto

matchsticks1carrot,cutintomatchsticks1seedlesscucumber,peeledandcutintomatchsticks ⁄ cupchoppedfreshmint ⁄ cup

choppedfreshcilantro1Thaibird’seyepepper,sliced1teaspoonThaichilegarlicpaste1tablespoonpalmsugar⁄ cuplimejuice ⁄ cupThaifishsauce

1. Inalargebowl,tosstogetherthepapaya,mango,carrot,cucumber,mint,cilantro,andThaipepper.Setaside.

2. Inasmallbowl,whisktogetherthechilegarlicpaste,palmsugar,limejuice,andfishsauce.Pouroverthesaladandtoss.

3. Garnishwithpeanutsandlimewedgesifdesired.

EXOTICINGREDIENTDEMYSTIFIED:PALMSUGAR?Palmsugarismadefromthesagoorcoconutpalm.Itlooksabitlikebrownsugarbuttasteslikecaramel.Itisoftensoldasasolidbrick.Touse,simplybreakoffapieceandeithercrushitandmeasureitorestimatetheamountandallowittodissolveinthedishwhole.

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Berry-KiwiFruitSaladThissimpledishletstheflavorsofsummerberriesshinethrough.Asanaddedbonus,berriesarepackedwithantioxidantsandfiber.

SERVES81cupraspberries1cupblackberries1cupblueberries1pintstrawberries,diced2cups

peeled,dicedkiwi1cupwater1cupsugar⁄ cupfreshmint

1. Inalargebowl,tosstogethertheberriesandkiwi.

2. Inamediumsaucepan,heatwater,sugar,andminttoaboil.Stiruntilthesugarisdissolved,thenboil,uncovered,forabout20minutes.(Itshouldreduceslightlyandlookthick.)Strainoutanylargepiecesofmint.Allowtocool.

3. Drizzle3tablespoonssyrupoverthefruitandthentoss.Serveimmediately.Refrigerateanyleftoversyrupinanairtightcontainerforfutureuse.

KIWIFACTSKnownas“kiwifruit”inmuchoftheworld,soastodifferentiateitfromtheflightlesskiwibird,thekiwiisanedibleberry.Brightgreenoryellowinsideandstuddedwithblackseeds,thekiwicontainsover100percentoftheRDAofvitaminC.Itisalsorichinaprotein-tenderizingenzyme,whichmakesitapopularingredientinrecipesthatusetoughcutsofmeatsuchasbeefribs.

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Chili-Garlic-PeanutSauceThisislovelyonsteamedorroastedeggplant,oroverthinVietnamesenoodlestossedwithsnowpeas,cucumber,andcarrots.

SERVES4⁄ cupwater ⁄ cuplightlysalted,roastedpeanuts1 ⁄ tablespoonsnuocmam2tablespoonsVietnamesechiligarlicsauce(tuongottoi)2clovesgarlic

1tablespooncanolaoil

Inahigh-poweredblender,pulseallingredientsuntilverysmooth.

EXOTICINGREDIENTDEMYSTIFIED:NƯỚCMẮMNướcmắmisVietnamesefishsauce.Itismadebyfermentinganchovies,salt,andwater.Ithasapungent,tangyflavorthatprovidesdepthtomanydishesandcanbeusedtomakeadippingsauce.

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Orange-CranberrySauceCranberriesarepackedwithantioxidantsandmakeaversatilesaucewhensweetenedabit.

SERVES82cupsfreshcranberries ⁄ cupsugar ⁄ cupwater ⁄ cupfreshlysqueezedorangejuice2

tablespoonsorangezestPlacethecranberries,sugar,water,juice,andzestinamediumsaucepanovermedium-highheatandcookfor20minutes,stirringoccasionally,toreduceandthicken.Removefromheat.Servehotorcold.

WAYSTOUSEUPLEFTOVERCRANBERRYSAUCECranberrysaucehasatendencytostickaroundthefridgelongafterthemealisover.Trysomeonyouryogurtoronasandwichinsteadofjelly.Swirlitinmuffinorcakebatter.Useitasaglazeonmeat.

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TzatzikiTrythisnotonlyasadiporsaucebutalsoasatoppingforlambburgers,souvlaki(Greekkabobs),andgyros.

SERVES41cuplow-fatplainGreekyogurt⁄ cupfinelydicedseedlesscucumber1 ⁄ tablespoonsmincedfreshdill1 ⁄ tablespoonslemonjuice ⁄ teaspoonseasalt

⁄ teaspoonfreshlygroundblackpepperPlaceallingredientsinasmallbowl.Stiruntilallingredientsareevenlydistributed.Refrigerateatleast1hourpriortoserving.

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Strawberry–StarAniseCompoteSometimestheWhole30Challengeleadsyoutoappreciatelighter,vegetable-andfruit-basedsauces,insteadoftheirheavier,dairy-basedcousins.Theunexpectedadditionofstaranisemakesthisstrawberrycompotestandout.Tryitswirledinyogurt,overcake,orspreadonbread.

YIELDS1CUP1 ⁄ cupsdicedstrawberries ⁄ cupwater ⁄ cupsugar2tablespoonslemonjuice2whole

staranise1teaspoonarrowrootpowder

1. Placethestrawberries,water,sugar,lemonjuice,andstaraniseinasmall,heavy-bottomedsaucepan.Cookovermediumheatuntilthemixturestartstothicken,stirringoccasionally,about10minutes.

2. Removeanddiscardthestaranise.Stirinthearrowrootpowder.

3. Servehotorcold.Allowtocoolcompletelybeforerefrigeratinganyleftovers.

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Black-EyedPeaswithHamThisSouthernclassicisslow-cooked,sothebeansareextracreamy.IliketouseleftoverhamwhenIhaveitonhand,butcuttingupahamsteakworksjustaswell.

SERVES101pounddriedblack-eyedpeas1onion,diced1jalapeñopepper,diced1stalkcelery,diced1carrot,diced6cupshamstockorwater6ouncesdicedham1cupdicedfreshtomato1tablespoonapplecidervinegar1tablespoonfreshthyme

leaves1teaspoongroundcayennepepper ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper

1. Thenightbeforeyouwanttoservethedish,placetheblack-eyedpeasina4-quartslowcooker.Fillitwithwater.Coverandsoakovernight.

2. Thenextday,draintheblack-eyedpeas,thenreturnthemtotheslowcookerandaddtheremainingingredients.Stir.Cookonlow8–10hours.Stirbeforeserving.

LUCKYPEASBlack-eyedpeas(actuallybeans)areatraditionalfoodtoeatonNewYear’sDay.Itisthoughtthattheywillbringprosperityinthecomingyear.Thatassociationoccurredbecausetheyswellastheycook.

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SummerSuccotashLookforfresh,creamylimabeansatfarmers’marketsduringthesummer.

SERVES62tablespoonsoliveoil1poundfreshlimabeansKernelsfrom5earsofcorn1zucchini,

chopped1pintcherrytomatoes,halved1smallredonion,diced3teaspoonstarragonvinegar3

tablespoonsmincedfreshbasil3tablespoonsmincedfreshItalianparsley1tablespoonfreshthymeleaves1teaspoonsalt

⁄ teaspoonwhitepepper

1. Inaskilletovermediumheat,heattheoil.Addthelimabeans,corn,andzucchini.Sautéuntilthevegetablesarejustwarmedthrough,about3–8minutes.

2. Removetoamediumbowlandtosswiththeremainingingredients.

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OysterandPortobelloUn-StuffingAtwistontraditionalstuffing,thisstuffingismadeintoballsandcooksinthepannexttotheturkey,notinsideit.It’sadramaticpresentationandadelicioussidedish!Ifyoucan’tgoalloutfortheholidays,thenwhencanyou?

SERVES103tablespoonsunsaltedbutter1poundcelery,chopped1poundonions,chopped4

portobellomushroomcaps,diced1bunchparsley,minced25slicestornsandwichbread2eggs,beaten

1teaspoonseasalt1teaspoonfreshlygroundblackpepper1teaspoonceleryseed1teaspoonpaprika16ouncesshuckedoysters,liquidreserved ⁄ cupchickenstockTurkeyorchickeninthe

processofbeingroasted

1. Meltthebutterinalargeskillet.Addthecelery,onions,andmushroomsandcookoververylowheatuntiltheonionsaretranslucentbutnotbrowned,about30–45minutes.Allowtocoolslightly.Sprinklewithparsley.

2. Scrapethemixtureintoalargebowl.Addtheremainingingredients.Usingyourhands,mixtheingredientstogetheruntilallingredientsareevenlydistributed.

3. Formthemixtureinto3-inchballsthatholdtheirshape.Iftheballsdonotholdtheirshape,addthereservedoysterliquoruntiltheycanholdtheirshape.

4. Placeballsinthebottomoftheroastingpanundertherackandaroundtheturkey(orchicken)andreturntotheovenfor

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thelast ⁄ hourofroasting.1 2

GrilledCornwithSpicedButterYoucangrillcornrightalongsidemeatorfish,makingitaperfectsidedishforacookout.

SERVES66earsofcorn,silksremoved⁄ cupunsaltedbutter,atroomtemperature ⁄ teaspoongroundchipotle ⁄ teaspoonsmokedpaprika ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper

1. Prepareyourgrillaccordingtomanufacturer’sinstructions.Placethecornonthegrillandroast,turningoccasionally,untilfullycooked,about5–10minutes.

2. Meanwhile,inasmallbowl,mashthespicesintothebutterwithafork.Serveoverthehotcorn.

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Stir-FriedGaiLanGailan,alsoknownasChinesebroccoli,looksmorelikegreenswiththickstalksthanbroccoli.

SERVES82tablespoonscanolaoil1-inchknobginger,minced2clovesgarlic,minced2pounds

choppedgailan ⁄ cupsoysauce ⁄ cupoystersauce2tablespoonsblacksesameoil

1. Heatthecanolaoilinalargewokovermediumheat.Addthegingerandgarlicandstir-fryuntilfragrant,about3–5minutes.Addthegailanandcookfor2minutesoruntilitbeginstowilt.

2. Addtheremainingingredients.Stir-fry2additionalminutesoruntilthegailanisfullycookedandcoatedinsauce.Serveimmediately.

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RainbowChardFarroThechewytextureofthefarrocontrastswiththemoredelicatetastesofthechardandfreshherbs.Farroisalsohighinfiber,agoodadditiontoanydiet.

SERVES44cupswater1cupfarro1shallot,chopped1carrot,diced1stalkcelery,diced2clovesgarlic,minced2

tablespoonsoliveoil ⁄ cupchoppedfreshItalianparsley1bunchrainbowchard,roughlychopped1 ⁄ tablespoonstarragonvinegar

1. Bringthewaterandfarrotoaboilinamediumsaucepanoverhighheat.Reducetheheattolowandsimmeruntiltender,stirringoccasionally,about25minutes.Drain.

2. Meanwhile,sautétheshallot,carrot,celery,andgarlicinoliveoilovermediumheatuntiltheshallotsaretransparent,approximately5minutes.Addtheparsleyandchardandsautéuntiltheystarttowilt,about2–3minutes.Removefromheat.Stirinthefarro.

3. Drizzlewithvinegar.Servehotoratroomtemperature.

VIVAFARRO!Farroisanancientgrainthatissaidtobethe“mother”ofallwheat.IthasanuttyflavorandhasbeenpopularinItalysincethetimewhenitsustainedtheRomanlegions.Nowitiscommonlyusedasanalternativetopastaorrice.

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KashaVarnishkesTrythisclassicJewishdishasasidewithroastedchicken.

SERVES61largeonion,chopped1tablespooncanolaoil1egg1cupkasha(buckwheatgroats)2cupschickenstockorwater ⁄ poundcookedfarfalle

1. Inalargeskillet,sautétheonionintheoilovermediumheatuntilnearlyblackened,approximately20minutes.

2. Meanwhile,mixtheeggandkashatogetherinasmallbowl.Addtotheonionintheskillet.Sautéuntilthekernelsbegintoseparate,about10minutes.

3. Addthestockandcover.Simmeroverlowheatuntiltender,about10–25minutes.

4. Removefromheat.Addthepastaandtosstocombine.Servehot.

THELOWDOWNONKASHAAlsoknownasbuckwheatgroats,kashaisastapleofbothEasternEuropeanandAmericanJewishcuisine.Ithasachewytextureandrobustflavor.Buckwheatisgluten-free,makingitagoodwholegrainforthosewithceliacdisease.

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CHAPTER9Dinner

OkraandOysterMushroomRisottoDuPuyLentilswithRootVegetablesEggplantRollatiniwithSpinachandGoatCheeseBakedZitiwithRapiniSaagTofuThaiTofuKabobsMisoSablefishSouthern-StyleFriedCatfishShrimpDrunkenNoodlesLemongrass-ScallopNoodleBowlRoastedMahoganyClamsRainbowTroutwithSavorySavoyCabbagePineappleSalmonOuzo-OrzoScallopsChickenMeatballswithSpaghettiChipotle-LimeDuckwithCherrySaucePestoChickenBreastsTurkeyCaperCutletsBetter-Than-TakeoutChickenTendersGrilledJerkChickenChickenAdoboHarvestPear-SageMeatloafShepherd’sPie

Apricot-GlazedPorkLoinTangyTamarindPotRoastSausagewithRapiniandWhiteBeansChipotle-BisonChiliAcornSquashChiliTurkey-AppleChiliSeafoodGumboChickenTomatilloStew

OkraandOysterMushroomRisottoRisottorequiresaspecifictypeofricetoensureacreamy,toothsomefinalproduct.Donotsubstituteotherrice.

SERVES65cupsvegetablestock1tablespoonoliveoil1tablespoonunsaltedbutter1cupchopped

oystermushrooms ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper2clovesgarlic,minced2largeshallots,finelychopped2cupsarboriorice

2cupsdicedokra⁄ cupgratedParmesancheese

1. Inasaucepan,bringthestocktoasimmer.

2. Heatoilandbutterinalargepotovermediumheat.Addthemushrooms,salt,pepper,garlic,andshallotsandsautéuntillightlycaramelized,approximately15minutes.

3. Addthericeandsautéfor2–3minutes,stirringcontinually.

4. Addthestock ⁄ cupatatime,stirringcontinuouslyandwaitinguntiltheliquidisabsorbedbeforeeachaddition.

5. Whenyouareabouthalfwaythroughthestock,addtheokratotherice.Continuetoaddbrothandstir.

6. Whentherisottoiscreamyandthericeisaldente,removefromheatandstirintheParmesan.

ARANCINIDIRISOTrythetraditionalItalianwaytouseupleftoverrisotto.Simplystiraneggintothericeand

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TrythetraditionalItalianwaytouseupleftoverrisotto.Simplystiraneggintothericeandrollthemixtureintosmallballs.Rolltheballsinbreadcrumbs.Pan-fryuntilgolden.

DuPuyLentilswithRootVegetablesSlightlysoupy,thisdishisaperfectmaincoursewhenservedwithcrustybreadforsoppingupthejuices.

SERVES62tablespoonsoliveoil4clovesgarlic,minced1onion,diced1carrot,diced1stalkcelery,diced1parsnip,peeledanddiced1smallturnip,diced1shallot,minced1bayleaf1teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper1cupduPuylentils3 ⁄ cups

vegetablestockorwater2tablespoonstarragonvinegar2tablespoonsmincedfreshItalianparsley1tablespoonfreshthymeleaves

1. Heatoilinalargesaucepanovermediumheat.Addthegarlic,onion,carrot,celery,parsnip,turnip,andshallot.Sautéuntiltheturnipsstarttosoftenandtheonionsaregolden,about10minutes.

2. Addthebayleaf,salt,pepper,lentils,andstock.Coverandsimmerfor40minutesoruntilthelentilsaresoft.

3. Stirinthevinegar,parsley,andthyme.Serveimmediately.

THECAVIAROFLENTILSDuPuylentilsareFrenchlentilsthatholdtheirtiny,pearl-likeshapeevenaftercooking.Thisuniqueattributemakesthemhighlysoughtafter.Growninvolcanicsoil,theyhaveanuttytasteandarelessstarchythanothervarietiesoflentils.Whenpurchasing,checkthatthelabelsays“duPuy”andnotsimply“Frenchlentils”tomakesureyougettherealdeal.

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EggplantRollatiniwithSpinachandGoatCheeseMeatyeggplantcreatesashellforacreamygoatcheesefilling.Graffitieggplantisslightlysmallerthantheregularvarietyanditspurpleskinisstreakedwithwhite.

SERVES63graffitieggplants,slicedinto ⁄ -inch-thickverticalstrips2tablespoonsoliveoil⁄ cupsoftenedgoatcheese ⁄ cupdefrostedanddrainedchoppedspinach1shallot,minced

⁄ teaspoonseasalt ⁄ teaspoonwhitepepper


2. Brushtheeggplantonbothsideswitholiveoilandplaceonabakingsheet.Bakeuntilsoftened,about5minutes.

3. Meanwhile,inasmallbowl,mixtogetherthegoatcheese,spinach,shallot,salt,andpepper.

4. Allowtheeggplanttocoolslightly.Spreadeachstripwith1tablespoonofthecheesemixture.Rollclosed.Servewarmoratroomtemperature.

HOWTOSELECTANEGGPLANTPerfectlyripeeggplantsshouldhavesmoothskinandfeelheavyfortheirsize.Avoideggplantsthatareheavilyscarred,wrinkled,orbruised.Theskinisedible.

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BakedZitiwithRapiniThisclassicbakedpastadishisgivenahealthfuladditionofrapini.Rapiniisalsoknownasbroccoliraaborbroccolirabe.

SERVES82tablespoonsoliveoil1onion,diced1shallot,minced2clovesgarlic,minced28ouncescrushedtomatoes2tablespoonsmincedfreshbasil2

tablespoonsmincedfreshItalianparsley ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper15ouncesricotta

⁄ cupshreddedmozzarellacheese1bunchrapini,choppedandsteamed1poundcookedziti


2. Inalargepot,heattheoilovermediumheat.Addtheonion,shallot,andgarlicandsautéuntiltheonionistranslucent,about5–10minutes.

3. Addthetomatoes,basil,andparsley.Stirandheatthrough.

4. Meanwhile,mixtogetherthesalt,pepper,cheeses,andrapiniinamediumbowl.Setaside.

5. Pourthepastaintothetomatosauceandmix.Pourintoa9"×13"bakingdish.Dotwithtablespoonsofcheesemixture.Coverandbakefor30minutesoruntilbubblyandhot.

EASYSTEAMING

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Ifarecipecallsforbothpastaandasteamedvegetable,youcancookbothatonce!Simplyusealargepotfilled ⁄ withwater.Boilthepasta,then,towardtheendofthecookingtime,placethevegetablesinasieveontopofthepotforthelastfewminutestosteam.Noneedtodirtytwopots!

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SaagTofuThisquickweeknightdishisperhapsoneofthemostpopularvegandishesinIndiancuisine.

SERVES42tablespoonscanolaoil1onion,thinlysliced3clovesgarlic,minced2greenchiles,diced2-inchknobginger,finelydiced2teaspoonsblackmustardseeds ⁄ teaspoonturmeric2

teaspoonsgarammasala⁄ teaspoonasafetida ⁄ teaspoongroundcayennepepper16ouncesmustardgreens,chopped1 ⁄ cupscubedextra-firmtofu ⁄ cupwater

1. Heattheoilinalargeskillet.Overmediumheat,sautétheonion,garlic,chiles,andgingeruntiltheonionsaresoft,about5–10minutes.Addthemustardseedsandcookuntiltheybegintopop.

2. Addtheremainingingredientsandcookuntilthemustardgreenswiltandthetofuiswarmedthrough,about2–5minutes.

TYPESOFTOFUTofucomesinmanyforms.Moisture-richsilkentofuhasatexturesimilartopannacotta.Firmtofuhasaspringytextureandisratherdense.Extra-firmtofuisevenfirmerandhasmostofthewaterremoved.

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ThaiTofuKabobsKabobsareperfectforpartiesbecausetheymakeeasy-to-grabservings.Takecaretouseextra-firmtofuinthesekabobs;softertofumayfallofftheskewers.

SERVES42poundsextra-firmtofu,cutinto2"cubes6Thaieggplants,halved2redonions,cutintowedges⁄ cupchoppedfreshThaibasil ⁄ cupoliveoil ⁄ cuplimejuice ⁄ cupThaithicksoysauce2tablespoonsmincedlemongrass

2tablespoonsmincedgalangal2tablespoonsmincedfreshginger2tablespoonspalmsugar2Thaibird’seyepeppers,minced

1. Placeallingredientsinaresealableplasticbag.Shaketoevenlydistribute.Refrigerate4hours.

2. Threadthetofu,eggplant,andonionwedgesalternatelyon8–10bambooskewers.

3. Placetheskewersonanonstickgrillpanandgrilloneachsideuntilthetofuisgolden,about5–10minutes.

THAIBASILVERSUSITALIANSWEETBASILThoughrelatives,ThaibasilhasadifferentflavorprofilethanItaliansweetbasil.Thaibasilhasalicorice-esqueflavorthatisverystrong,evenaftercooking.ItiswhatgivesmanyThaidishestheirdistinctiveflavor.

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MisoSablefishSablefishisanaturallyoilyfish,makingitperfectforgrilling;thereisnoneedtoaddextraoilsandthereislittleworryofsticking.

SERVES66(5-ounce)sablefishfillets2 ⁄ tablespoonswhitemiso ⁄ cupricevinegar ⁄ cupmirin2

tablespoonsnoriflakes

1. Placethefishinamarinatingcontainerorresealablebag.Whisktogetherthemiso,vinegar,andmirininasmallbowl.Pouroverthefish.Seal.Refrigerate20minutes.

2. Meanwhile,heatacast-irongrillpanovermediumheat.Addthefish,skin-sidedown,tothepan.Cookuntilnearlycookedthrough,about10minutes.Flip.Cookanother2–5minutesoruntilthefishisfullycooked.

3. Removetoaplatter.Sprinklewithnori.Serve.

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Southern-StyleFriedCatfishFriedfishshouldonlybeanoccasionaltreat,buthealthy,sustainablecatfishshouldbepartofanyone’sdiet.

SERVES8⁄ cupyellowcornmeal ⁄ cupsuperfineflour(suchasWondra)1tablespoonCajunseasoning ⁄ teaspoonceleryseed ⁄ teaspoonfreshlygroundblackpepper2poundscatfishfillets

⁄ cuplemonjuice

1. Mixtogetherthecornmeal,flour,andspicesinalarge,shallowbowl.Setaside.

2. Arrangethefishinasinglelayeronaplatter.Pourthelemonjuiceoverthefish.Coverwithfoilandrefrigerate30minutes.

3. Dredgebothsidesofthefishinthecornmealmixture.Returnthefishtotheplatter,cover,andrefrigerateforanadditional30minutes.

4. Heat ⁄ inchofcanolaoilinalargeskilletorcast-ironpanovermediumheat.Frythefishinbatches,cookingforabout5minutesoneachside,untilgolden.

5. Drainthefishonpapertowel–linedplates.Serveimmediately.

FEELINGCORNYCornmealisgrounddriedmaize.Initscoarsestformsitisusedtomakepolenta,butfinergrainscanbeusedasacoatingforfoodorincornbread.Itcanalsobeusedtokeeppizzaorbreaddoughfromstickingtothepanorpeel.

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orbreaddoughfromstickingtothepanorpeel.

ShrimpDrunkenNoodlesTomakethisrestaurantfavoriteathome,itisimportanttouseauthenticingredients.Lookfortheminwell-stockedmarketsorstoresspecializinginThaiingredients.

SERVES610ouncesdriedflat,widericenoodles⁄ cupnampla(Thaifishsauce) ⁄ cupblacksoysauce ⁄ cupThaigoldenmountainsauce1 ⁄ tablespoonspalmsugar5clovesgarlic,minced

4Thaibird’seyepeppers,minced12ouncesmediumshrimp,peeledanddeveined1bunchgailan(Chinesebroccoli),

chopped ⁄ cupshreddedThaibasilorholybasilleaves

1. Preparethedriednoodlesaccordingtopackageinstructions.Coverwithadampclothorpapertowelandsetaside.

2. Inasmallbowl,whisktogetherthenampla,blacksoysauce,goldenmountainsauce,andpalmsugar.Setaside.

3. Heatasmallamountofcanolaoilinawokovermedium-highheat.Stir-frythegarlicandpeppersuntilfragrant,about2–5minutes.

4. Addtheshrimp,gailan,andthesauce.Stir-fryuntiltheshrimpisbrightpinkandnearlycookedthrough.Addthenoodles.

5. Whentheshrimpisthoroughlycooked,about5–10minutes,stirinthebasil.Serveimmediately.

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UMAMIUmami,thetasteofsavoriness,isoneofthefivebasictastes.Foodrichinumamiincludecuredmeats,mushrooms,spinach,cheese,soysauce,shrimppaste,pickles,andshellfish.You’llwanttoavoidsoysauceandcheeseinthefirst30daysofyourWhole30Challenge,butyoucanbegintoaddtheminafterifdesired.

Lemongrass-ScallopNoodleBowlThisisasurprisinglyfilling,homeydish.Fresheggnoodlesensurethatitcomestogetherinaflash.

SERVES41 ⁄ cupsseafoodstock2-inchknobginger,sliced4clovesgarlic2stalkslemongrass1shallot,sliced⁄ cuplightsoysauceCanolaoil1 ⁄ poundsscallops6ouncesfreshshiitakemushrooms2carrots,julienned1stalk

celery,thinlysliced2babybokchoy,chopped1poundfresheggnoodles

1. Inasmallsaucepan,bringthestock,ginger,garlic,lemongrass,shallot,andsoysaucetoaboil.Boiluntilitreducesto1 ⁄ cups,about10–15minutes.

2. Meanwhile,heatasmallamountofcanolaoilinawokovermedium-highheat.Stir-frythescallops,mushrooms,carrots,celery,andbokchoyuntilthescallopsarenearlyfullycooked,approximately5–8minutes.

3. Addthenoodles.Stir-fryuntilthescallopsarecookedthrough,about3–8minutes.Serveimmediately.

GREATGINGERGingerisarhizomethathasbeenusedtotreatdigestionforthousandsofyears.Ithasaspicyflavorandslightlywoodytexture.Lookforitfresh,dried,candied,powdered,andasanextract.

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RoastedMahoganyClamsMahoganyclams,alsoknownasoceanquahogs,havearobust,slightlybrinyflavorthatisreleasedintothedishasitcooks.

SERVES42tablespoonsoliveoil2andouillesausages,cutintocoins1onion,chopped1stalk

celery,chopped3clovesgarlic,minced1carrot,diced1shallot,minced ⁄ cupdryvermouthorwater4poundsmahoganyclams


2. Heattheoilinashallow,oven-safeDutchovenovermediumheat.Addthesausage,onion,celery,garlic,carrot,andshallot.Sautéuntilthesausageisbrownedandthevegetablesarefork-tender,about8–12minutes.

3. Addthevermouthorwateranddeglazethepan.Addtheclams.

4. Placeintheovenandroastfor10minutesoruntiltheclamsareopen.Discardanyclamsthatdidnotopen,andserve.

HOWTOCLEANACLAMClamsarefrequentlysandyandshouldalwaysberinsedwithcoldwaterbeforecooking.Ifyouboughttheclamsatagrocerystorethisshouldbeenoughtoreadythemforcooking.Ifyoudugthemyourselforboughtthemdocksidetheymaybesandyontheinsideaswell.Placetheminapotofsaltwaterandrefrigeratethemovernight.Theyshouldexpelthesandthemselves.

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RainbowTroutwithSavorySavoyCabbageAddingSavoycabbagetothefishwhileitiscookinghelpskeepthefishmoist.

SERVES41poundrainbowtroutfillets ⁄ cupsuperfineflour(suchasWondra)3teaspoonssmoked

paprika⁄ teaspoonseasalt1teaspoonfreshlygroundblackpepper2tablespoonsoliveoil⁄ cupslicedonion ⁄ headSavoycabbage,thinlysliced2tablespoonsnonpareilcapers

⁄ cuplemonjuice ⁄ cupseafoodstock

1. Placetherainbowtroutonaplatter.Sprinkleonbothsideswithflour,smokedpaprika,salt,andpepper.

2. Heattheoilinalargeskilletovermediumheat.Addtheonionandfillets,skin-sidedown,inasinglelayer.Cookuntilthefishishalfwaycookedandtheskinisbeginningtocrisp,about8minutes.

3. Addtheremainingingredientsandcover.Bringtoaboil.Removethecoverandcontinuetocookuntilalltheliquidevaporates.Serveimmediately.

WHATISPAN-FRYING?Pan-fryingisamethodoffryingthatusesminimaloil,justenoughtogreasethepan.Pan-fryingisbestdoneinaskilletwherethereismaximumcontactbetweenthefoodandthepan.Thismaximizesbrowning.

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PineappleSalmonThissimplebutflavorfulfishisperfectinthesummertime.TrythisHawaiian-inspireddishoverrice.

SERVES41freshpineapple,cutinto ⁄ -inchrings4(5-ounce)salmonfillets ⁄ cupsoysauce2

teaspoonssesameoil2teaspoonstoastedsesameseeds1bunchscallions,chopped


2. Tearoff4(2-foot)lengthsoffoil.Evenlydividethepineappleamongthepiecesoffoil.Placeonesalmonfilletontopofthepineappleineachpacket.

3. Inasmallbowl,whisktogethersoysauce,sesameoil,sesameseeds,andscallions.Spoonanevenamountofsauceovereachfillet.Foldthefoilshut.

4. Bakeintheovenfor30minutesoruntilthesalmonisfullycooked.

PINEAPPLEPOWERHOUSEPineappleisanexcellentsourceofvitaminC;oneservingprovidesover80percentofyourRDA.Pineapplecontainsbromineenzymes,whichhavebeenproventoreduceinflammation.

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Ouzo-OrzoScallopsOuzo,therobustdrinkofGreece,addsanunusual,anise-likeflavortothedish.

SERVES42tablespoonsunsaltedbutter2clovesgarlic,minced1shallot,minced1poundlargeseascallops2tablespoonsouzo2tablespoonsfreshlysqueezedlemonjuice1teaspoonlemonzest1poundbabyspinach

2cupshotcookedorzo

1. Inalargeskilletovermediumheat,meltthebutter.Addthegarlicandshallotandsautéuntiltheshallotistranslucent,about5–8minutes.

2. Addthescallops,ouzo,lemonjuice,andzest.Sautéuntilthescallopsarehalfwaycooked,about3–5minutes,andthenaddthespinach.Sautéuntilthespinachhaswilted,about2–3minutes.

3. Stirinorzoandserveimmediately.

ChickenMeatballswithSpaghettiGroundchickenabsorbsflavoreasily,whichmakesforanespeciallyflavorfulfinisheddish.Stilleasingintopost-Whole30life?Trythisoverzoodlesinsteadofspaghetti.

SERVES61poundgroundchicken1smallonion,minced4clovesgarlic,minced,divided ⁄ cupfreshbreadcrumbs1tablespoonmincedfresh

basil1tablespoonmincedfreshItalianparsley1tablespoonredwinevinegar2tablespoonsoliveoil2shallots,minced

30ouncescanneddicedtomatoes28ouncescannedcrushedtomatoes1tablespoonmincedfreshoregano1teaspoonseasalt

1teaspoonfreshlygroundblackpepper1poundwhole-wheatspaghetti,cooked

1. Inamediumbowl,mixtogetherthechicken,onion,2clovesgarlic,breadcrumbs,basil,parsley,andvinegar.Forminto2-inchmeatballs.

2. Placethemeatballsonabroilingpanandbroilfor5minutesoruntiltheyarestartingtobrown.

3. Meanwhile,heattheoliveoilinalargeskilletorDutchovenovermediumheat.Addtheshallots,andremaining2clovesofgarlicandsautéuntiltheshallotissoftened,about5minutes.

4. Addthetomatoes,oregano,salt,andpepper.Addthemeatballstothesauce.Cook,stirringoccasionally,untilthe

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meatballsarefullycookedandthesaucethickens,about20minutes.

5. Serveoverhotspaghetti.

MAKINGMINIMEATBALLSMinimeatballsareeasierthanyouwouldthink.Simplyrollthemeatmixtureintoa ⁄ -to ⁄ -inchtubeandcutinto ⁄ -inchslices.Tossinasievewithsomebreadcrumbstomakethemround.

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Chipotle-LimeDuckwithCherrySauceAspicy,Mexican-inspiredriffontheclassicduckwithcherrysauce.

SERVES61(6-pound)duck⁄ cuplimejuice ⁄ tablespoonsmokedseasalt ⁄ tablespoondriedmincedonion ⁄tablespoongroundchipotle ⁄ tablespoongroundanchochile ⁄ tablespoondriedoregano ⁄ tablespoonfreshthymeleaves1(6-inch)cinnamonstick

6chipotlechilesinadobosauce,divided⁄ cupduckorchickenstock2cupshalved,pittedcherries2cupsredwine1tablespoonunsaltedbutterorliquidduckfat ⁄ cupgoldensyrup ⁄ teaspoonkosher

salt ⁄ teaspoonfreshlygroundblackpepper


2. Placetheduckinaroastingpanwitharack.Pourthelimejuiceovertheduck.

3. Mixthesmokedseasalt,onion,chipotle,ancho,oregano,andthymetogetherinasmallbowl.Rubthemixtureintotheskinoftheduck.

4. Placethecinnamonstickand3chipotlechilesinadobosauceinthecavityoftheduck.Placeintheovenandroastuntiltheduckisfullycooked,about2hours.

5. Meanwhile,puréetheremaining3chipotlesinadobowiththestockinablender.Scrapethemixtureintoasmallsaucepan.

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Addthecherries,wine,butterorduckfat,goldensyrup,salt,andpepper.Bringtoaboil,stirringoccasionally.

6. Reducetoasimmerandcookuntilitreducesbyhalf,about20minutes.Useapotatomashertolightlymashthecherries.

7. Allowtheducktositfor5minutesbeforecarving.Serveimmediately,drizzledwithsauce.

PestoChickenBreastsBright,freshpestoperksupthestandardchickenbreast.IliketoservetheseslicedoveragreensaladorinCobbsaladforafulldinner.

SERVES43cupslooselypackedfreshbasil ⁄ cupoliveoil ⁄ cupfinelygratedParmesancheese ⁄

cuppinenuts1teaspoonkoshersalt1teaspoonfreshlygroundblackpepper4boneless,skinlesschickenbreasts


2. Placethebasil,oliveoil,Parmesan,pinenuts,salt,andpepperinafoodprocessor.Pulseuntilathickpasteforms.

3. Lineabakingsheetwithfoil.Rubbothsidesofeachchickenbreastwiththepestoandplaceonbakingsheet.Bakeuntilthechickenisfullycooked,about20minutes.

LEFTOVERPESTO?Havesomeleftoverpesto?Don’tthrowitaway;herearesomeideasforservingupthissensationalsauce.Stiritintopotatosaladortheyolkmixturefordeviledeggs.Useitasaspreadonsandwichesorbruschetta.Whiskitintoeggsforabasilscramble.

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TurkeyCaperCutletsThisturkeydishcreatesitsowngravy,makingitperfecttoserveovereggnoodles,mashedpotatoes,orcauliflowermash.

SERVES44boneless,skinlessturkeycutlets2tablespoonsmixedItalianherbs ⁄ cupsuperfine

flour(suchasWondra)1tablespoonoliveoil⁄ tablespoonunsaltedbutter1onion,quarteredandthinlysliced ⁄ cupturkeyorchickenstock2tablespoonsnonpareilcapers

1. SprinklebothsidesofeachcutletwiththeItalianherbs.Pourtheflourintoashallowbowlanddipbothsidesofeachcutletintheflourtocoat.

2. Heattheoilandbutterinalargeskilletovermediumheat.Addtheonionandsautéuntilitissoftandtranslucent,about5–10minutes.Addtheturkeyinasinglelayer.Browntheturkeycutletsonbothsides,about2–3minutes.

3. Addthestockandcapersandbringtoasimmer.Continuetosimmeruntiltheturkeyisfullycookedandtheliquidhasreducedslightly,about10minutes.

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Better-Than-TakeoutChickenTendersThesechickentendersarebetterthananythingyoucouldhopeforatafastfoodjoint.Don’tskimponthehomemadeHoneyMustardDippingSauce!

SERVES6

Chicken2poundsboneless,skinlesschickenbreasts ⁄ tablespoonkoshersalt1tablespoon

freshlygroundblackpepper2teaspoonsgarlicpowder1teaspoonhotpaprika1 ⁄teaspoonsgroundmustardpowder ⁄ teaspoonchilipowder1cupall-purposeflour3eggs,beaten

2 ⁄ cupspankoHoneyMustardDippingSauce ⁄ cupmayonnaise2tablespoonshoney2tablespoonsDijonmustard ⁄ tablespoonlemonjuice

1. Cutthechickeninto1-inch-widestrips.Tossthestripswiththesalt,pepper,garlicpowder,paprika,mustardpowder,andchilipowder.Setaside.

2. Placetheflour,eggs,andpankoin3separateshallowbowls.Dipthechickenintheflour,thentheegg,andfinallythepanko.

3. Preheatovento350°F.Placethechickeninasinglelayeronafoil-linedbakingsheet.Bakefor15minutesoruntilfullycooked.

4. Inasmallbowl,whisktogetherthemayonnaise,honey,mustard,andlemonjuice.Servethechickenimmediatelywithdippingsauce.

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GrilledJerkChickenJerkchickenisaJamaicanstaple.Iliketoaddextraflavorbyaddingwholeallspiceberriestothecharcoalasthechickencooks.

SERVES88wholechickenlegquarters ⁄ cupcanolaoil ⁄ cuplimejuice ⁄ cuplightbrownsugar3

tablespoonsapplecidervinegar1 ⁄ tablespoonsfreshthymeleaves3teaspoonsgroundallspice ⁄ teaspoongroundmace1 ⁄ teaspoonsseasalt1teaspoonfreshlygroundblackpepper1teaspoongroundcinnamon

⁄ teaspoongroundcloves ⁄ teaspoonfreshlygroundnutmeg1bunchscallions,chopped

6clovesgarlic1smallonion,quartered6Scotchbonnetpeppers1-inchknobfreshginger,sliced

1. Placethechickeninamarinatingcontainerorresealableplasticbag.Setaside.Placetheremainingingredientsinablenderorfoodprocessorandpulseuntilsmooth.Pouroverthechicken.Refrigeratethechickenfor8–12hours.

2. Prepareyourcharcoalgrillaccordingtomanufacturer’sinstructions.Grillthechickenoverhigh,directheatuntiltheskinbeginstocaramelize.

3. Reducetheheatandcontinuetocook,covered,untilthechickenisfullycooked,about30–40minutes.Ifdesired,usetheremainingmarinadetobastethechickenduringthecookingprocess.Serveimmediately.

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ChickenAdoboTheunofficialnationaldishofthePhilippines,chickenadoboisfrequentlyservedwithgarlicrice,whichismadebycombiningpan-friedgarlicwithwhiterice.

SERVES84chickenthighs4chickenlegs20clovesgarlic,smashed1 ⁄ cupscoconutvinegar ⁄ cupsoysauce ⁄ cupwater1

tablespoonwholeblackpeppercorns6bayleaves

1. PlacealltheingredientsinaDutchoven.Bringtoaboilandthenreducetoasimmer.Simmeruntilthemeatisfullycookedandmostoftheliquidhasevaporated,about45minutes.

2. Increasetheheatandcookanadditional5minutesoruntilthechickenisbrowned.Serveimmediately.

GARLICRICEUbiquitousinFilipinocuisine,garlicriceisbothflavorfulandeasytomake.Stirtogether4cupsofsteamedriceandapinchofsalt.Brown4clovesofmincedgarlicin1 ⁄tablespoonsofoil.Stirinthericeandcookuntilheatedthrough.

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HarvestPear-SageMeatloafThismeatloafjusttastesofautumn.Notfeelinglikebeef?Itisalsodelightfulwhenmadewithgroundturkeythighs.

SERVES81pound90%leangroundbeef1egg,beaten2shallots,grated ⁄ cupfreshbreadcrumbs1cupshreddedBoscpear2tablespoons

grainymustard1 ⁄ tablespoonsmincedsage1teaspoonseasalt1teaspoonfreshlygroundblackpepper1teaspoonsmokedpaprika ⁄ teaspoongroundallspice


2. Placeallingredientsinamediumbowl.Mixtogetheruntilallingredientsareevenlydistributed.

3. Moldintoaloafandplaceinaloafpan.Bakefor40minutesoruntilfullycooked.Allowtositfor5minutesbeforeserving.

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Shepherd’sPieAddingextravegetablesmakesthisclassicdishevenmorehealthfulandeliminatestheneedforasidedish.Protip:Makedinnerasnapbymakingthemashedpotatoesthedayormorningbefore.

SERVES81 ⁄ poundsgroundlamb1onion,diced4clovesgarlic,minced2carrots,diced2parsnips,peeledanddiced1stalkcelery,diced1 ⁄ cupslamborchickenstock1tablespooncornstarchortapiocastarch1tablespoon

Worcestershiresauce1cupfrozenpeas⁄ tablespoonfreshthymeleaves1teaspoonhotpaprika1teaspoondriedsummersavory1teaspoonseasalt

1teaspoonfreshlygroundblackpepper2poundsboiledpotatoes ⁄ cupsourcream ⁄cupmilk1egg,beaten

⁄ teaspoonfreshlygroundnutmeg

1. Preheatovento350°F.Greasea2-quartcasseroledish.Setaside.

2. Brownthelambinalargeskilletovermediumheat,breakingupanylargechunks,about5–10minutes.Drainoffanyexcessfat.

3. Addtheonion,garlic,carrot,parsnip,andcelery.Sautéuntilthevegetablesaresoft,about10–20minutes.

4. Whisktogetherthestock,cornstarch,andWorcestershiresauceinasmallbowluntilthecornstarchdissolves.Addtothemeatmixture.

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5. Addthepeas,thyme,paprika,savory,salt,andpepper.Simmeruntilthemixtureisthickandnearlyalltheliquidhasevaporated,anywherefrom5–15minutes.

6. Meanwhile,inalargebowl,mashthepotatoes,sourcream,milk,egg,andnutmegtogether.

7. Pourthemeatmixtureintothebottomofthepreparedcasserolepan.Spoonthemashedpotatoesontop,takingcaretoreachall4corners.Usethebackofaspoontosmooththepotatoesintoanuniformlayer.

8. Bakefor20minutesoruntilthepotatoesarebrownedandthemeatmixtureisbubbly.

PARSNIPPOWERParsnipsarearootvegetablerelatedtothecarrot.Likethecarrot,theyshouldbepeeledbeforeuseandhaveasweettaste.Parsnipsarehighinfiberandlowincaloriesandfat.

Apricot-GlazedPorkLoinTheskinsoftheapricotsaresosoft,theynearlydissolveintothesauce.Notafanofsage?Subinrosemary.

SERVES61poundapricots,pitted,unpeeled ⁄ cupsugar ⁄ cupwater ⁄ teaspoonmincedfresh

sage ⁄ teaspoonseasalt1(2-pound)porkloin


2. InaDutchoven,overmediumheat,cooktheapricots,sugar,water,sage,andsaltuntiltheapricotscookdown,about10–20minutes.Mashthemslightlywithapotatomasher.

3. Addtheporkloin.Spoonthesauceoverthepork.

4. Coverandroastintheovenfor30–40minutesoruntilfullycooked.Allowtositfor5minutesbeforeslicing.

BUYINGDUTCHOVENSDutchovensareawonderfultoolinthekitchen.Abletogofromstovetoptooven,theycanbeusedforeverythingfromstewtobread.Lookforonesthathavethick,sturdybottomsandtight-fittinglids.Dutchovenswithenameledinteriorsarethemostversatilebecausetheycanbeusedwithacidicingredients.

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TangyTamarindPotRoastFreshtamarindpodshaveafresh,brighttastethatperksupanypotroast.

SERVES6–82 ⁄ poundstoproundroast1teaspoonsalt1teaspoonfreshlygroundblackpepper1teaspoonpaprika1cupall-purposeflour2tablespoonscanolaorcoconutoil2onions,chopped4clovesgarlic,minced1-inchknobginger,minced2carrots,slicedintocoins2cupsbeef

stock4tamarindpods,skinremoved ⁄ cuplemonjuice2tablespoonsdarksoysauce


2. Seasontheroastwithsalt,pepper,andpaprika.

3. Sprinkletheflouronaplate.Dredgetheroastintheflour.

4. HeattheoilinaDutchovenovermediumheat.Brownthebeefonallsides.Removetoacovereddish.Addtheonion,garlic,ginger,andcarrotstotheDutchoven.Sauté5minutes.

5. Meanwhile,bringthestockandtamarindtoaboilinasmallsaucepan,stirringfrequently.

6. AddthebeefbacktotheDutchoven.Whiskthetamarindmixturethroughastraineroverthebeef.Addthelemonjuiceandsoysauce.Bringtoaboil.

7. PlaceDutchovenintotheoven.Coverandbakefor2 ⁄ hours.

TERRIFICTAMARIND

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TERRIFICTAMARINDTamarindcomesinbrown,papery-lookingpodswithsoft,ediblebrownpulp.Ithasasour-sweettaste.Itisusedinavarietyofcandies,sauces,juices,andjams.InAyurvedicmedicine,tamarindisusedtotreatdigestiveissues.

SausagewithRapiniandWhiteBeansWanttoeaseyourwaybackintoeatingbeans?Thisisthedishforyou!Trythiswithfreshlymadesausagefromabutchershop;itwilltastemuchbetterthannationalbrandsausage.

SERVES42tablespoonsoliveoil1poundfreshhotItaliansausagelinks(4links)1bunchrapini,

chopped4clovesgarlic,minced2shallots,minced1teaspooncrushedredpepperflakes30ouncescookedcannellinibeans

1. Heattheoilinalargeskilletovermediumheat.Addthesausagesandcookfor1minute.

2. Addtherapini,garlic,shallots,andredpepperflakesandsautéuntilthegreenshavewiltedandthesausageiscookedthroughandbrownedonbothsides,about5–10minutes.Ifthesausagesarereallythick,coverthemixturebrieflytohelpthemcookmorerapidly.

3. Stirinthecannellinibeansandcookfor5additionalminutesoruntilwarmedthrough.Serveimmediately.

Chipotle-BisonChiliFeelathomeontherangewiththisupdatedversionofthechuckwagonstaple.

SERVES81 ⁄ tablespoonscanolaoil1 ⁄ poundsgroundbison1onion,chopped3clovesgarlic,minced1habanerochile,minced2poblanopeppers,diced2poundstomatoes,diced1poundcookedkidneybeans1teaspoonchipotlepepperflakes1teaspoonground

cayennepepper ⁄ teaspoonhotpaprika ⁄ teaspoongroundcumin ⁄ teaspooncocoapowder

1. Heattheoilinalargepotovermediumheat.Addthebison,onion,garlic,habanero,andpoblanopeppers.Cook,stirringoccasionally,untiltheonionsaresoftenedandbisonisnearlyfullycooked,about10–20minutes.

2. Addthetomatoesandcookuntiltheyreleasetheirjuices,about5minutes.

3. Addalltheremainingingredients.Stirandcontinuetocookuntilallingredientsarepipinghot,about10–30minutes.

THEGREATCHILIDEBATEThereisalotofargumentoverwhatatruechilishouldcontain.Texas-stylechilitraditionallyismeatonly,butintherestofthecountry,beansarecommon.Somechilipuristsdonotagreethattomatoeshaveaplaceinchiliatall.

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AcornSquashChiliSlowcookingresultsintheperfectbitetothesquash.

SERVES83cupspeeled,cubedacornsquash2poundsdicedfreshtomatoes1poundcookedpinto

beans2poblanochiles,diced1Scotchbonnetpepper,minced4clovesgarlic,minced1tablespoonWorcestershiresauce1teaspoonyellowhotsauce1teaspoongroundjalapeño⁄ teaspoongroundcumin ⁄ teaspoonsmokedpaprika ⁄ teaspoongroundcayennepepperPlaceallingredientsina4-quartslowcooker.Stir.Cookonlowfor6–8hours.Stirpriortoserving.

TOASTTHESEEDS!Acornsquashseedsareperfectlyedible.Simplyrinsethemoff,tossthemwithsaltandyourfavoritespices,androastthemfor20minutes,stirringoccasionally,inapreheated325°Foven.Storeleftoversinanairtightcontainer.

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Turkey-AppleChiliTrythisunusualchiliwithleftoverroastedturkey.

SERVES62tablespoonscanolaoil3shallots,minced3GrannySmithapples,cubed1carrot,diced3clovesgarlic,minced2jalapeñopeppers,diced3 ⁄ cupscubedcookedturkeybreast15

ouncescanneddicedtomatoes1tablespooncocoapowder1tablespoonchilipowder⁄ teaspoongroundcinnamon ⁄ teaspoongroundallspice ⁄ teaspoongroundcloves

1. HeattheoilinaDutchovenovermediumheat.Addtheshallots,apples,carrot,garlic,andjalapeños.Sautéuntiltheonionsarejustturninggolden,about15–20minutes.

2. Addtheturkey,tomatoes,cocoa,andspices.Coverandcook,stirringoccasionally,for20minutes.

EASYROASTEDTURKEYForaneasyroastedturkey,trythis:Ruba16-poundturkeywithlemonjuice,coarsesalt,pepper,andrubbedsage.Roastfor3–4hoursat350°F.Allowtositfor10minutesbeforecarving.

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SeafoodGumboThisgumbousesaquickrouxtoprovideadepthofflavorthatcan’tbebeat!Sprinkleitwithfilépowder,aspicemadeofgroundsassafras,foranauthenticNewOrleanstouch.

SERVES6⁄ cupunsaltedbutter ⁄ cupall-purposeflour2 ⁄ tablespoonsCajunseasoning ⁄teaspoongroundcayennepepper1tablespoonfreshthymeleaves5clovesgarlic,minced

3cubanellepeppers,diced2jalapeñopeppers,diced1onion,chopped2quartsseafoodstock4andouillesausages,sliced ⁄ poundslicedokra1poundmediumshrimp,peeledand

deveined1poundcatfish,cutintobite-sizedpieces1poundcrawfish2tablespoonsmincedfreshItalianparsley3cupshotcookedwhiterice1tablespoonfilé

powder

1. InaDutchoven,meltthebutterovermediumheat.Addtheflour,Cajunseasoning,andcayenne.Whiskcontinuouslyuntilitturnsanutty,goldenbrown,about3–8minutes.

2. Addthethyme,garlic,peppers,andonionandsautéuntilallingredientsbegintosoften,about5–10minutes.

3. Addthestockandbringtoasimmer.Stirinthesausagesandokra.Cookfor30minutes.

4. Addtheshrimp,catfish,crawfish,andparsley.Simmeruntiltheseafoodisfullycooked,about10–20minutes.Serveoverriceandtopwithasprinkleoffilépowder.

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ChickenTomatilloStewDespitethewinter-ysoundingname,thischickendishtasteslightandfresh,makingitperfectforsummer,whentomatillosareinseason.

SERVES62poundsboneless,skinlesschickenbreast ⁄ cuplimejuice1teaspoongroundcayenne

pepper2teaspoonsgroundchipotle1tablespoonredpepperflakes2onions,chopped3clovesgarlic,minced3poblanopeppers3Anaheimpeppers2tablespoonscanolaoil2poundschoppedtomatillos1 ⁄ cupschickenstock2cups

cookedwhitebeans

1. Placethechicken,limejuice,spices,onions,andgarlicinamarinatingcontainerorresealablebag.Refrigeratefor30minutes.

2. Meanwhile,placethepeppersinaheat-safedishorbroilingpanandbroilfor5minutesoneachside.Allowtocoolenoughtobesafelyhandled,about5minutes.Useatoweltorubtheskinsoffthepeppers.Dicethepeppers.

3. HeattheoilinaDutchovenovermediumheatandaddthechickenmixture.Sautéuntilthechickenisnearlycookedthrough,about5–10minutes.Thenaddthetomatillos,roastedpeppers,stock,andbeans.Simmer,stirringoccasionally,for20minutesoruntilthechickenisfullycookedandthetomatillosaresoft.

CHECKINGOUTCHICKEN

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CHECKINGOUTCHICKENBoneless,skinlesschickenbreastsareincrediblypopular.Theyareeasytoprepare;nodeboningorskinremovalneeded.Theyarealsogoodsourcesofproteinandonlycontain1.5gramsoffatper4-ounceserving.

CHAPTER10SnacksandAppetizers

WasabiTunaTartarePineapple-MangoMeatballsBeef,Zucchini,andQuinoa–StuffedFairytaleEggplantZucchini-PotatoLatkesMeyerLemon–MarinatedOlivesandFetaWildRice–RicottaFrittersBrooklynRollSweetandSpicyAlmondsGoatCheese–StuffedDatesTexasCaviarBoiledPeanuts

WasabiTunaTartareLookforpungent,freshwasabiatJapanesemarkets;itisbettertastingthanthegreenpaste!

SERVES4⁄ cupJapanesemayonnaise1-inchknobfreshwasabi,grated1teaspoonsesameoil1 ⁄ poundssushi-gradetuna,finelydiced ⁄ cupmincedscallionsCarefullymixallthe

ingredientsinasmallbowl.Chill1hourbeforeserving.

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Pineapple-MangoMeatballsFreshtropicalfruitsweetensthesemeatballsnaturally.

SERVES61poundfreshpineapple,peeledanddiced1mango,peeledanddiced1-inchknobginger,

minced2clovesgarlic,minced⁄ cuppineapplejuice ⁄ cupsoysauce1habanerochile,minced1poundgroundpork⁄ cuppanko1tablespoondarksoysauce1tablespoonsesameoil1teaspoonfreshlygroundblackpepper

1. Bringthepineapple,mango,ginger,garlic,pineapplejuice,soysauce,andhabanerochiletoaboilinamediumpan.Removefromheat.

2. Meanwhile,inalargebowl,combinethepork,panko,darksoysauce,sesameoil,andpepper.Forminto1-inchmeatballs.Placeonabroilingpanandbroilfor8minutes.

3. Bringthesaucebackuptoasimmer.Addthemeatballsandcook,stirringoccasionally,untiltheyarecoatedinsauceandfullycooked,about10–20minutes.

ATALEOFTWOSOYSAUCES“Regular,”ormorecorrectly,“light”soysauceiswhatyouwillcommonlyfindinpacketswithyourChinesetakeout,dipyoursushiin,anddrizzleonyourrice.Darksoysauceisthicker,richertasting,andmorecommonlyusedincooking.

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Beef,Zucchini,andQuinoa–StuffedFairytaleEggplantThisisafun,nutrition-packedappetizerforyournextparty.

SERVES82poundsfairytaleorother“baby”-sizedeggplants,cutinhalflengthwise ⁄ pound94%

leangroundbeef1onion,minced1zucchini,diced1 ⁄ cupscookedquinoa1tablespoonmincedfreshdill ⁄ teaspoonsalt ⁄ teaspoon

freshlygroundblackpepper


2. Scoopoutthecenterofeacheggplanthalftoforma“boat.”Discardtheinnards.Bakefor5minutesonabakingsheet.Setaside.

3. Brownthebeefinanonstickskilletovermediumheat.Drainoffexcessfatandaddtheonionandzucchini.Sautéuntilthezucchiniisfork-tender,about5–10minutes.

4. Removefromheatandstirinthequinoa,dill,salt,andpepper.

5. Scoopthefillingintoeachhalfoftheeggplant.Returntheeggplanttoovenandbakefor5minutesoruntilwarmedthrough.

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Zucchini-PotatoLatkesTryusingamandolintogettheperfect,long,thinstripsofpotatoandzucchiniforthesebite-sizedlatkes.

SERVES8–102poundsrussetpotatoes,cutintolong,thinstrips2mediumzucchini,cutintolong,thin

strips1onion,grated2eggs,beaten ⁄ cupmatzomealCanolaoil,forfrying

1. Inalargebowl,combineallingredientsexceptoil.Formintoflat2 ⁄ -inch-widefritters.

2. Heat ⁄ inchofcanolaoilinaskilletovermediumheat.Frythelatkesuntilgolden,flippingonce,about3–8minutesperside.

3. Drainonpapertowel–linedplates.

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MeyerLemon–MarinatedOlivesandFetaCheckoutthedelicounterforthebestbrine-curedolives.Noteatingdairy?Leaveoutthefeta;thelemonandspicesaddenoughzest.

SERVES121 ⁄ cupsbrine-curedgreenolives1 ⁄ cupsbrine-curedKalamataolives1cupoliveoil⁄ cupfreshlysqueezedMeyerlemonjuice8clovesgarlic2tablespoonsMeyerlemonzest⁄ cupchoppedfreshItalianparsley1tablespoonmincedfreshrosemary8ouncescubedorcrumbledfetacheesePlaceallingredientsinaresealableplasticbag.Sealandshaketoevenlydistributeallingredientswithoutcrushingthecheese.Refrigerate24hoursbeforeserving.

KALAMATAOLIVEFYIKalamataolivesaremostoftenpreservedinoliveoilorwinevinegar.TheyareaprotectedvarietyandcanonlybepickedwhenripeandbyhandincertainareasofGreece.Iftheseconditionscannotbemet,thoseolivesmaynotbecalledKalamata.

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WildRice–RicottaFrittersThesefrittersmakeanexcellentsidedishorburgersubstitute.

SERVES82eggs⁄ cupricotta1 ⁄ cupscookedwildrice ⁄ cupmatzomeal ⁄ cupchoppedgreenonion ⁄teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper ⁄ teaspoonsmokedpaprika ⁄ teaspoongroundnutmegCanolaoil,forfrying

1. Beattheeggsinamediumbowluntilfluffy.

2. Stirinthericotta,wildrice,andmatzomealuntilathickbatterforms.

3. Stirinthegreenonionandspices.

4. Heat ⁄ inchofcanolaoilinalargeskillet.Place ⁄ -cupscoopsofbatterintotheskillet.Cookfor3–5minutesoneachsideoruntilthefrittersaregoldenbrownandheatedthrough.

5. Drainonpapertowel–linedplates.Servehot.

THEBENEFITSOFWILDRICEWildriceisanutritionalpowerhouse.A ⁄ -cupservinghas30ofthe48gramsofthedailyrecommendedrequirementofwholegrains.Wildriceisveryhighinproteinandfiberandisvirtuallyfat-free.Anaddedbonus:Wildriceisgluten-free.

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BrooklynRollThistwistontheclassickashaknishisattractiveandfestiveenoughtoserveataparty;whencutitlookslikeapinwheel.

SERVES165tablespoonsunsaltedbutterorschmaltz,divided1largeonion,chopped1 ⁄ cups

choppedcreminimushrooms4eggs,divided1cupkasha2cupsbeefstock1cupmashedpotatoes1 ⁄ teaspoonssalt,divided1teaspoonfreshlygroundblack

pepper2 ⁄ cupsall-purposeflour1cupwhitewhole-wheatflour1teaspoonbakingpowder ⁄ cuplow-fatplainGreekyogurt

1. Melt2tablespoonsbutterinaskilletovermediumheat.Leavetheremaining3tablespoonsonthecountertosoften.Sautétheonionandmushroomsuntilbrowned,about5–15minutes.

2. Inasmallbowl,mix1eggintothekasha.Addthekashatothemushroommixtureandsautéuntilthekernelsstarttoseparate,about5–15minutes.Addthestock.Coverandcookfor10minutesoruntilthestockisabsorbed.

3. Stirinthemashedpotato,1teaspoonsalt,andpepper.Removefromheatandstirin2eggs.

4. Preheatovento350°F.Lineabakingsheetwithparchmentpaper.Setaside.

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5. Inalargebowl,whisktogethertheflours,bakingpowder,andremaining ⁄ teaspoonsalt.Setaside.

6. Inamediumbowl,whisktogethertheyogurtandremaining3tablespoonssoftenedbutter.Addtheflourandyogurtmixturestothebowlofastandmixer.Usingthedoughhook,mixthemtogetheruntilauniformdoughforms.Splitthedoughinhalf.

7. Rollouteachhalfofthedoughonaflouredsurfaceuntilitis⁄ -inchthick.Evenlydividethekashamixtureandspreaditonthedough,leavinga1-inchmarginoneachside.Useaspatulatosmooththemixturetoauniformthickness.Rollthedoughfromthelongsideintoatightspiral.Pinchtheendsshut.

8. Beatthe1remainingegginasmallbowl.Brushthetopsofbothrollswithegg.Bake30minutesoruntilfullycookedandgoldenbrown.Sliceandserve.

PARCHMENTPAPERVERSUSWAXEDPAPERParchmentpaperandwaxedpapermaylookalikebuttheirusesareverydifferent.Parchmentpaperiscoated,oven-safepaper.Waxedpaperispaperthatiscoatedinwaxandisonlysuitableforwrappingcolditems.

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SweetandSpicyAlmondsThesetastelikeadessertbutareactuallyanexcellentsourceofgoodfatsandprotein.

SERVES81tablespoonoliveoil2cupswholealmonds1tablespoonsugar1teaspoongroundcayennepepper1teaspoonchipotlepowder ⁄ teaspoonchilipowder

1. Preheattheovento250°F.Linetwobakingsheetswithparchmentpaper.

2. Tossallingredientstogether.Makesurethenutsareevenlycoated.

3. Arrangenutsinasinglelayeron1ofthebakingsheetsandbakefor25minutes,oruntilthealmondslookmostlydry,stirringevery5minutes.

4. Removefromtheoven.Pourontotheremaininglinedbakingsheettocool.

AWESOMEALMONDSAlmondsareanexcellentsourceofvitaminE,apowerfulantioxidantthathelpsprotecttheskinfromoxygenfreeradicals.Almondsarealsoagoodsourceoffiberandcalcium.

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GoatCheese–StuffedDatesGooeydatesaretheperfectfoilforthezesty,savoryfilling.

SERVES6–8⁄ poundpittedMedjooldates4ouncessoftgoatcheese,atroomtemperature2tablespoonslemonzest

⁄ teaspoonsalt ⁄ teaspoongroundculinarylavender

1. Sliceeachdatelengthwisetomakeanopening,withoutcuttingallthewaythrough.Setaside.

2. Inasmallbowl,stirtogetherthecheese,lemonzest,salt,andlavender.Spoonanequalamountintoeachdate.Serveimmediatelyorrefrigerate.

DARLINGDATESOneservingofMedjooldatescontains3gramsoffiberandisagreatsourceofpotassium,iron,magnesium,andcalcium.Theyalsocontaintheantioxidantszeaxanthin,lutein,andbetacarotene.

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TexasCaviarDon’tletthenamefoolyou;thisregionalspecialtyisn’tcaviar,itisablack-eyedpeasaladthatiseatenwithaforkorscoopedupwithatortillachip.

SERVES124cupscookedblack-eyedpeas4stalkscelery,diced3cubanellepeppers,diced1redbellpepper,diced1redonion,diced2clovesgarlic,minced1tomato,diced1bunchgreenonions,chopped ⁄ cupchoppedfreshItalianparsley ⁄ cupoliveoil ⁄

cuplimejuice1tablespoonredhotsauce3tablespoonsmincedfreshcilantro1tablespoonWorcestershiresauce1tablespoonmincedfreshoregano ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper

1. Inalargebowl,tosstogethertheblack-eyedpeas,celery,peppers,redonion,garlic,tomato,greenonions,andparsley.Setaside.

2. Whisktogethertheremainingingredientsinasmallbowl.Pouroverthesalad.Tosstodistributethedressing.Refrigeratefor3–5hoursbeforeserving.

GIVECUBANELLESACHANCETechnicallyasweetpepper,cubanellepeppershaveaspicykicktothem.Youcanidentifythembytheiryellow-greencolorandslightlywrinkledappearance.Theyareaboutthesamesizeaspoblanopeppers.Usetheminsteadofblandbellpeppersifyoulikeextraflavorinadish.

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BoiledPeanutsProtein-richhotboiledpeanutshavebeenastaplesnackintheSouthfordecades.

SERVES88cupswater1poundgreen(raw)peanuts,inshells2tablespoonskoshersalt

1. Bringthewatertoaboilinalarge,liddedstockpotovermediumheat.Addthepeanutsandsalt.Bringtoaboilagain.Cover.Cookfor2–5hoursoruntildesiredsoftnessisreached,checkingperiodicallytomakesurethewaterhasnotevaporated.Addadditionalwaterasneeded.

2. Drain.Eatwithin48hours.

WHATISKOSHERSALT?Koshersaltisacoarse,flakysalt.Itsnamecamefromitsuseinthekosheringofmeat.Itdoesnotcontainaddediodine.Manycooksprefertouseitbecauseitiseasiertotakepinchesofittoaddtoadishthantablesalt.

APPENDIXARecommendedOnlineResources

WholeLivingTheonlineversionofthepopularmagazineofthesamename,Wholeliving.comisaninvaluableresourceoftips,videos,andrecipesfocusingonwholefoodsandhealthyliving.

www.wholeliving.com

SlowFoodSlowFoodisaworld-wideorganizationthatchampionslocalfoodtraditions,wholefoods,andanawarenessofwherefoodcomesfrom.

www.slowfood.com

Farmers’MarketSearchSearchengineforU.S.farmers’marketlocations.

http://search.ams.usda.gov/farmersmarkets

LocavoreFreeiPhoneandAndroidapplicationforfindinglocal,in-seasonfoodsandfarmers’markets.

www.getlocavore.com

Epicurious:SeasonalIngredientMapMapshowingwhichfoodsarein-seasonineverystate,bymonth.

www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap

Coopdirectory.orgDirectoryoffoodco-oplocationsintheUnitedStates.

http://Wholeliving.com

http://www.wholeliving.com/

http://www.slowfood.com/

http://search.ams.usda.gov/farmersmarkets/

http://www.getlocavore.com/

http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap

Directoryoffoodco-oplocationsintheUnitedStates.

www.coopdirectory.org

FoodontheTableAfreemealplanningandgrocerylistgeneratingsite.

www.foodonthetable.com

LocalHarvestLocatorserviceforfamilyfarms,CSAs,pick-your-ownfarms,andfarmstands.

www.localharvest.org

SustainableTableOnlineresourceforlearningmore,andteachingothersabout,sustainablehomecooking.

www.sustainabletable.org

FoodRoutesNetworkAnonprofitorganizationdedicatedto“reintroducingAmericanstotheirfood.”

www.foodroutes.org

http://www.coopdirectory.org

http://www.foodonthetable.com/

http://www.localharvest.org/

http://www.sustainabletable.org/home.php

http://www.foodroutes.org/

APPENDIXBWholeFoodsShoppingList

MEATSANDSEAFOOD

PorkBeefChickenTurkeyDuckBisonVenisonSablefishSalmonTunaSeaandbayscallopsShrimpOysters

FRUITSANDVEGETABLES

CherriesStrawberriesRhubarbWatermelonCucumber

SwissandrainbowchardTomatoEggplantZucchiniLettucesRed,white,andyellowonionsSpringonions,scallions,greenonionsSweetpotatoes,YukonGoldpotatoes,andrussetpotatoesApplesPears

DAIRY

MilkButtermilkPlainandGreekyogurtEggsSourcream

DRYGOODS

duPuylentilsBlack,white,andkidneybeansBulgurwheatFarroAll-purpose,whitewhole-wheat,whole-wheat,andbuckwheatfloursBrownandwhitericeWalnuts,blackwalnuts,pinenuts,almonds,hazelnuts

APPENDIXCWholeFoodsforHealing

ALLERGIES

CranberriesPineappleCherriesMangoLamb

BREASTCANCER

WholegrainsSoybeansKiwiLentilsFlaxseed

INFLAMMATION

PineappleCabbagePapayaOlivesCucumbers

HIGHCHOLESTEROL

HIGHCHOLESTEROL

OatmealWheatberriesBuckwheatWalnutsLentils

OSTEOPOROSIS

KaleSpinachSwisschardSoyYogurt

ABOUTTHEAUTHOR

RachelRappaportisafoodloverturnedrecipedeveloperandcookbookauthor.ShehasdevelopedrecipesforsuchdiversecompaniesandorganizationsasGeneralMills,theNationalMangoBoard,McCormick,OXO,Dole,andtheWashingtonStateFruitCommission.Herpassionisusingseasonalingredientsinfun,accessible,anddeliciousways.Sheistheauthorofseveralcookbooks,includingCookingwithFrank’sRedHotCayennePepperSauce:DeliciousRecipesThatBringtheHeat,TheEverything HealthySlowCookerCookbook,andTheEverything®WholeFoodsCookbook.ShecontributedrecipesandtheintroductionstoTheBigBookofSlowCookerRecipesandTheBigBookofVegetarianRecipes.Rachel’srecipesalsoappearintheGoodBiteWeeknightMeals:DeliciousMadeEasyandRamps:CookingwiththeBestKeptSecretoftheAppalachianTrailcookbooks.Shehasmaintainedheroriginalrecipeblog,Coconut&Lime(www.coconutandlime.com),since2004.Whennotinthekitchen,sheisfoundinherhammocksurveyingherlarge,urbangarden,whichfeaturesmanyvarietiesofnativefruit,inBaltimore,thegreatestcityinAmerica.

®

http://www.coconutandlime.com

everyday whole food recipes: more than 200 recipes for living the whole 30 challenge

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