Most “cleanses” are pretty miserable affairs, mostly because they involve not eating. But quite frankly, I’m too much of a food lover to ever try anything quite that extreme.
And the good news is, you don’t have to. While this 7-day cleanse will strip calories out of your day—reducing inflammation, bloating and fat storage along the way—I don’t want you to go hungry. In fact, studies show that certain foods actually improve the effectiveness of the catechins found in tea. In particular, studies show that those who have low levels of serum albumin—a type of protein found in the blood—also have lower levels of catechins, the active compound in tea. Albumin is essential for moving fluids and nutrients between the blood stream and the body tissues. Eating enough lean protein is the key to keeping those blood albumin levels up.
While I’ve included an array of great recipes for you to sample—both during your cleanse and in the weeks and months ahead—my goal is to make the next 7 days exceedingly simple. So rather than force you to follow recipes—easy as they may be—I’ve assembled instead a simple menu of proteins, vegetables and starches for you to choose from. Just pick one of each, and you’ve got a perfect Flat-Belly Tea Cleanse dinner!
> Lightly drizzle low sodium soy sauce and teriyaki sauce. Throw in fresh ginger, garlic, and pineapple for added nutrition
> Bake at 400 degrees for about 15 min
200 calories, 21 g protein, 11 g fat
> Brush with honey and Dijon mustard, squeeze lemon slices and leave them on top
> Steam inside a sealed foil packet on baking pan in the oven at 400 degrees for 15 min or throw the foil packet on the grill until the internal temp reads 140-145 degrees
115 calories, 22 g protein, 2.5 g fat
> Brush with olive oil, rub with your favorite seasoning (Italian seasoning, Old Bay, etc) and a dash of salt and pepper, squeeze fresh lemon juice over top
> Broil in preheated oven, 4-5 minutes each side
117 calories, 18 g protein, 4.6 g fat
170 calories, 25 g protein, 7 g fat per 3 oz cooked portion
> Place chicken in baking dish, pour your favorite salsa over, enough to cover the chicken
> Throw in ½ cup black beans and ½ cup corn to increase nutrition
> Bake at 375 degrees for 30-40 minutes
> Marinate chicken for 30-60 min in a vinaigrette such as balsamic, raspberry, etc
> Sprinkle with fresh or dried herbs such as rosemary, thyme; minced garlic
> Bake at 375 degrees for 30-40 minutes
70 calories, 5 g fat, 6 g protein per egg
> Beat two eggs with 2 tbsp 2 percent milk, sprinkle of favorite dried herbs, salt, pepper
> Add ½ cup favorite chopped veggies such as peppers, tomatoes, broccoli
> Heat 2 tsp butter in small frying pan and pour in egg mixture, cook over low/medium about 8-10 min
> Layer 2 poached or scrambled eggs, avocado slices, and fresh salsa on a wrap
> Garnish with cilantro, tobasco sauce to taste
31 calories, 2.4 g fiber
27 calories, 2.8 g fiber
39 calories, 3.1 g fiber
17 calories, 1 g fiber, 1 g protein
10 calories, 1 g fiber, 1 g protein
56 calories, 4.1 g fiber, 4 g protein
20 calories, 1 g fiber, 2 g protein
222 calories, 4 g fat, 5 g fiber, 8 g protein
216 calories, 1.8 g fat, 3.5 g fiber, 5 g protein
100 calories, 3.7 g fiber, 2.2 g protein
220 calories, 2 g fat, 5 g fiber, 8 g protein
151 calories, 0.4 g fat, 8 g fiber, 6 g protein
106 calories, 2.1 g fat, 5 g fiber, 5.4 g protein
127 calories, 5.8 g fat, 3.8 g fiber, 11.1 g protein
Simple enough, right? But if you want to delve deeper into the potential of your own kitchen, try whipping up one of these exciting recipes.
Why shell out your hard-earned dollars for an overpriced gut bomb when you can make something better, healthier, and cheaper at home in 10 minutes flat? That is the question that you face with many restaurant dishes, and nowhere is it more relevant than with omelets. Which would you prefer: an $11 spinach omelet with nearly 1,000 calories, or a $1.50 omelet filled with an oozing center of black beans and cheese, for 330 calories?
YOU’LL NEED
1 can (14–16 oz) black beans, drained
Juice of 1 lime
¼ tsp cumin
Hot sauce to taste
8 eggs
Salt and black pepper to taste
½ cup feta cheese, plus more for serving
Bottled salsa
Sliced avocado (optional)
HOW TO MAKE IT
> Pulse the black beans, lime juice, cumin, and a few shakes of hot sauce in a food processor until it has the consistency of refried beans, adding a bit of water to help if necessary.
> Coat a small nonstick pan with nonstick cooking spray or a bit of butter or olive oil and heat over medium heat. Crack two eggs into a bowl and beat with a bit of salt and pepper. Add the eggs to the pan, then use a spatula to stir and then lift the cooked egg on the bottom to allow raw egg to slide under. When the eggs have all but set, spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelet. Use the spatula to fold over a third of the egg to cover the mixture in the center, then carefully slide the omelet onto a plate, using the spatula flip it over at the last second to form one fully rolled omelet.
> Repeat with the remaining ingredients to make four omelets. Garnish with salsa, avocado slices if you like, and bit more crumbled feta.
MAKES 4 SERVINGS > COST PER SERVING: $1.47
330 calories, 8 g fat (6 g saturated), 480 mg sodium
Italians might cringe in horror to hear it, but the noodle originally comes from Asia. In 2005, archaeologists discovered what they believe to be the oldest bowl of noodles on record, dating back some 4,000 years. (No word yet on what type of sauce they were dressed with.) The point being that sometimes a box of fettuccine is just as appropriate for an Asian-inspired meal as it is for an Italian repast. Think of this as a salad, with the noodles sitting in for lettuce. Add some protein and as many or as few vegetables as you like, and toss the whole package with a light but powerful dressing. It’s the culmination of four millennia of noodle knowledge. (Well, maybe not, but it’s awfully tasty.)
YOU’LL NEED
6 oz whole-wheat fettuccine
2 tsp toasted sesame oil, plus more for noodles
Juice of 1 lime
2 Tbsp warm water
1½ Tbsp chunky peanut butter
1½ Tbsp low-sodium soy sauce
2 tsp chili sauce, such as sriracha
2 cups shredded cooked chicken
1 red or yellow bell pepper, sliced
2 cups sugar snap peas
1 cup cooked and shelled edamame (optional)
Chopped peanuts, sesame seeds, or chopped scallions (optional)
HOW TO MAKE IT
> Bring a large pot of salted water to a boil and cook the pasta according to package instructions. Drain the pasta and toss in a large bowl with a bit of sesame oil to keep the noodles from sticking.
> Combine the lime juice, water, peanut butter, soy sauce, chili sauce, and sesame oil in a microwave-safe mixing bowl. Microwave for 45 seconds, then stir to create a uniform sauce.
> Add the sauce to the noodles and toss to mix. Stir in the chicken, bell pepper, sugar snaps, and edamame, if using. Top individual servings with peanuts, sesame seeds, or scallions if you like.
MAKES 4 SERVINGS > COST PER SERVING $2.05
340 calories, 11 g fat (2 g saturated), 400 mg sodium
Can it be? A truly healthy wrap? I’ve been watching on the sidelines in shock and dismay as one person after the next is tricked into believing that a wrap is some sort of magical weight-loss bullet. Unfortunately, sandwich shops and sit-down spots alike take advantage of the reputation to cram Frisbee-size tortillas with cheese, bacon, ranch, and any other high-calorie ingredients they can find. Even with a dusting of goat cheese and a spread of balsamic mayo, this wrap earns its healthy stripes by virtue of its low calorie counts and generous vegetable filling.
YOU’LL NEED
12 asparagus spears, woody ends removed
2 portobello mushroom caps
1 red bell pepper, halved, seeds and stem removed
1 Tbsp olive oil
Salt and black pepper to taste
2 Tbsp olive oil mayonnaise
1 Tbsp balsamic vinegar
1 clove garlic, minced
4 large spinach or whole-wheat tortillas or wraps
2 cups arugula, baby spinach, or mixed baby greens
¾ cup crumbled goat or feta cheese
HOW TO MAKE IT
> Preheat a grill. In a large bowl, toss the asparagus, mushrooms, and bell pepper with the olive oil, plus a few pinches of salt and pepper. Place the vegetables on the hottest part of the grill and cook, turning occasionally, until lightly charred and tender. The asparagus should take the least amount of time (about 5 minutes) and the peppers the most (about 10). (Alternatively, you can roast the vegetables in a 450°F oven for 10 to 12 minutes.) Slice the mushroom caps into thin strips. If possible, peel off the charred skin of the pepper and then slice.
> Combine the mayonnaise, vinegar, and garlic and stir to combine thoroughly. Heat the tortillas on the grill or in the microwave for 30 seconds. Spread the balsamic mayo down the middle of each tortilla, then top with the greens and cheese. Divide the grilled vegetables among the tortillas, then roll up tightly and slice each wrap in half.
MAKES 4 SERVINGS > COST PER SERVING: $3.15
240 calories, 13 g fat (3.5 g saturated), 450 mg sodium
Crab doesn’t come out much in the kitchen, but when it does, the idea is to do as little to it as possible. Otherwise, why spend the money on such a delicate ingredient? With the exception of a few salty Marylanders, nobody knows crabs better than the cooks of Southeast Asia, so this recipe follows their light-handed lead, incorporating cucumbers and onion for crunch, chilies for heat, and a bit of fish or soy sauce for a touch of savory salt. An avocado half makes the perfect vessel for this salad, its rich, creamy texture boosting the sweetness of the crab.
YOU’LL NEED
1 can (8 oz) crabmeat, preferably jumbo lump, drained
½ cup diced seeded and peeled cucumber
¼ cup minced red onion
¼ cup chopped fresh cilantro
1 jalapeño pepper (preferably red), minced
1 Tbsp fish sauce (in a pinch, soy sauce will do)
1 Tbsp sugar
Juice of 1 lime
Salt
4 small Haas avocados, halved and pitted
1 lime, quartered
HOW TO MAKE IT
> Combine the crab, cucumber, onion, cilantro, jalapeño, fish sauce, sugar, and lime juice in a mixing bowl. Stir gently to combine, being careful not to break up the bigger lumps of crab. Lightly salt the flesh of the avocados, then divide the crab mixture among the 8 halves, spooning it directly into the bowls created by removing the pits. Serve with the lime quarters.
MAKES 4 SERVINGS > COST PER SERVING: $3.55
355 calories, 25 g fat (4 g saturated), 550 mg sodium
Chinese chicken salad is one of the world’s ultimate fusion foods. It’s an Eastern-inspired dish popularized by an Austrian chef (Wolfgang Puck) in Beverly Hills (at his restaurant Spago back in the 1980s). Whatever its disparate origins, it’s undeniably one of the most popular—and ubiquitous—salads in America, sharing space on menus in four-star restaurants and Wendy’s alike. Too bad most versions are nutritional disasters, bogged down by too much dressing and too many fried noodles. This lighter version is true to Wolfgang’s original inspiration but with about a third of the calories.
YOU’LL NEED
1 head napa cabbage
½ head red cabbage
½ Tbsp sugar
2 cups chopped or shredded cooked chicken (freshly grilled or from a store-bought rotisserie chicken)
⅓ cup bottled Asian vinaigrette
1 cup fresh cilantro leaves
1 cup canned mandarin oranges, drained
¼ cup sliced almonds, toasted
Salt and black pepper to taste
HOW TO MAKE IT
> Slice the cabbages in half lengthwise and remove the cores. Slice the cabbage into thin strips. Toss with the sugar in a large bowl.
> If the chicken is cold, toss with a few tablespoons of vinaigrette in a microwave-safe bowl and heat in a microwave at 50% power until warm. Add to the cabbage, along with the cilantro, mandarins, almonds, and the remaining vinaigrette. Toss to combine. Season with salt and pepper.
MAKES 4 SERVINGS > COST PER SERVING: $3.30
380 calories, 21 g fat (3.5 saturated), 23 g carbohydrates
When it comes to soups that serve as meals, no one can touch the Asian cuisines. From the thick, heady ramens of Japan to the funky, darkly satisfying beef noodle soups of China, to the spice-suffused bowls of pho from Vietnam, the entire continent seems to have mastered the art of transforming a few scraps of meat and vegetables into a magical eating experience. The slow-cooker soup here takes a cue from all three, combining a rich ginger- and soy-spiked broth with chunks of fork-tender beef, a tangle of springy noodles, and—for a fresh, high note to pair with the dark, brooding ones—a pile of fresh bok choy. This is no appetizer soup; this is a full-on meal.
YOU’LL NEED
½ Tbsp peanut or canola oil
1½ pounds chuck roast, cut into ½″ chunks
Salt and black pepper to taste
4 cups low-sodium beef broth
6 cups water
¼ cup low-sodium soy sauce
2 medium onions, roughly chopped
4 cloves garlic, peeled
1 piece fresh ginger (about 1-inch long), peeled and sliced into thin coins
4 whole star anise pods
12 oz Japanese udon noodles, rice noodles, or fettuccine
1 head bok choy, leaves chopped into 1-inch pieces, stems thinly sliced
Fresh cilantro leaves and/or fresh basil leaves for garnish
Sriracha and/or hoisin sauce for serving
HOW TO MAKE IT
> Heat the oil in a large pot over high heat. Season the beef all over with salt and pepper. Working in batches if necessary, sear the beef on all sides for 3 to 4 minutes, until browned. Transfer to a slow cooker and add the broth, water, soy sauce, onions, garlic, ginger, and star anise. Cover and cook on low for 6 hours, until the beef is very tender. (Or simmer everything in the pot over a very low flame for 2 to 3 hours.)
> When the beef is nearly ready, prepare the noodles according to package instructions. Add the bok choy to the soup and simmer for about 10 minutes, until tender. Season to taste with salt (if it needs any) and plenty of black pepper. Divide the noodles among 8 large bowls. Ladle the broth, along with a generous amount of beef and bok choy, into each bowl. Top with cilantro and basil (if using) and serve with sriracha and/or hoisin sauce.
MAKES 8 SERVINGS > COST PER SERVING: $2.44
350 calories, 8 g fat (2 g saturated), 550 mg sodium
Asian cultures have known for hundreds (if not thousands) of years that wrapping things in lettuce makes an amazing snack or meal. Too bad the restaurant industry got its claws on the idea and fiddled with its simple brilliance. Now wraps at places like P.F. Chang’s and Cheesecake Factory are overwrought affairs packing as many calories into an appetizer as you should have in an entire meal. Consider this Vietnamese-inspired version a blissful, healthy, flavor-packed return to the wrap’s humble roots.
YOU’LL NEED
12 oz flank, skirt, or sirloin steak
Salt and black pepper to taste
1 Tbsp hot sauce (preferably sriracha)
2 Tbsp fish sauce
Juice of 1 lime, plus wedges as garnish
1 jalapeño pepper, thinly sliced
½ red onion, thinly sliced
½ cup chopped fresh cilantro
1 carrot, grated
1 head Bibb lettuce, leaves separated
HOW TO MAKE IT
> Heat the grill to hot or heat a grill pan over high heat for at least 5 minutes. Season the steak with salt and pepper and toss it onto the grill. Cook for about 4 minutes on each side, until it’s firm but yielding to the touch. Let it rest for 5 minutes.
> Combine the hot sauce, fish sauce, and juice of 1 lime in a small saucepan over low heat.
> Slice the steak thinly (if it’s flank or skirt steak, be sure to cut across the grain) and drizzle half of the warm sauce over it. Set out the jalapeño and onion slices, cilantro, carrot, and lettuce, along with the lime wedges and sauce. Use the leaves like tortillas to wrap up the steak slices with the other ingredients.
MAKES 2 SERVINGS > COST PER SERVING: $4.86
290 calories, 8 g fat (3 g saturated), 1,020 mg sodium
Spaghetti carbonara is the Italians’ take on bacon and eggs. It’s comfort food at its finest: simple, unpretentious, soul nourishing. The only problem is that a pile of bacon-strewn pasta won’t win any nutrition awards. Combine that with the fact that most American restaurants add heavy cream to carbonara—a huge no-no in Italy—and things get even worse. To lighten the dish, we’ve added a good amount of zucchini, which is cut in long, thin ribbons to mimic the shape of the pasta and help you cut back on the overall quantity of noodles. Beyond cutting calories, though, it adds a nutty sweetness to this classic that just makes a lot of sense. (Just don’t tell the Italians, okay?)
YOU’LL NEED
10 oz spaghetti
6 strips bacon, cut into ½″ pieces
1 medium yellow onion, diced
1 large zucchini, sliced into thin ribbons
2 cloves garlic, sliced
Salt and black pepper to taste
2 eggs
Pecorino or Parmesan for grating
1 handful chopped fresh parsley
HOW TO MAKE IT
> Bring a large pot of salted water to a boil. Add the pasta and cook until al dente (usually about 30 seconds to a minute less than the package instructions recommend).
> While the pasta cooks, heat a large sauté pan over medium heat. Add the bacon and cook until crispy, about 5 minutes. Transfer the bacon to a plate lined with paper towels. Discard all but a thin film of the fat from the pan. Add the onion, zucchini, and garlic and cook for 5 to 7 minutes, until soft and lightly browned. Stir back in the bacon and season with a bit of salt and plenty of coarse black pepper.
> Drain the pasta, using a coffee cup to save a few ounces of the cooking water. Add the pasta directly to the sauté pan and toss to coat. Stir in enough of the pasta water so that a thin layer of moisture clings to the noodles. Remove from the heat and crack the two eggs directly into the pasta, using tongs or two forks to toss for even distribution. Divide the pasta among four warm bowls or plates and top with grated cheese and parsley.
MAKES 4 SERVINGS > COST PER SERVING: $1.72
370 calories, 8 g fat (3 g saturated), 960 mg sodium
Ever wonder why everything “tastes like chicken”? Because chicken doesn’t taste like much in particular, making it a catchall canvas for describing other things that don’t taste like anything. The good news is this chicken does taste like something: Roasting it with tomatoes, capers, and olive oil bastes the chicken in a savory broth, keeping the meat moist and ultimately providing both a chunky, textured topping and an intensely satisfying sauce to dump over the top. You can pull this off in a single baking dish, but the foil is there to catch all the drippings—and spare you the post-dinner cleanup.
YOU’LL NEED
4 boneless, skinless chicken breasts (4–6 oz each), pounded to uniform ¼″ thickness
Salt and black pepper to taste
1 pint cherry tomatoes or 2 cups chopped tomatoes
½ red onion, diced
¼ cup green olives, pitted and chopped
¼ cup pine nuts
2 Tbsp capers
2 Tbsp olive oil
Thinly sliced fresh basil (optional)
HOW TO MAKE IT
> Preheat the oven to 450°F. Season the chicken with salt and pepper. Take 4 large sheets of aluminum foil and fold each in half, then fold up about 1″ of each side to create 4 trays, each large enough to comfortably hold a chicken breast. Place a breast on each piece of foil.
> Combine the tomatoes, onion, olives, pine nuts, capers, and olive oil with a few pinches of salt and pepper in a mixing bowl. Top the chicken breasts with the mixture.
> Place the chicken trays on a baking sheet and bake for about 15 minutes, until the chicken is cooked through. Serve with the tomato mixture and any accumulated juices from the foil drizzled on top. Garnish with basil (if using).
MAKES 4 SERVINGS > COST PER SERVING: $2.93
310 calories, 18 g fat (2.5 g saturated), 420 mg sodium
No fridge should be without a bottle of premade pesto. It pairs perfectly with pasta, of course, but also works as an excellent sandwich spread, salad dressing enhancer, and instant marinade. This recipe takes the latter tack, slathering meaty swordfish steaks in pesto before grilling, then topping them with quick-sautéed tomatoes. The burst of sweetness from the tomatoes joins forces with the garlicky punch of the pesto, making for a dish that tastes every bit the creation of a restaurant chef.
YOU’LL NEED
2 Tbsp bottled pesto
4 swordfish steaks (4–6 oz each)
1 Tbsp olive oil
2 cloves garlic, peeled and lightly crushed
2 cups cherry tomatoes
Salt and black pepper to taste
HOW TO MAKE IT
> Spread the pesto all over the swordfish steaks, cover, and marinate in the fridge for 30 minutes.
> While the fish marinates, heat the olive oil in a sauté pan over medium heat. Add the garlic and cook for 1 to 2 minutes, until lightly browned. Add the tomatoes and sauté until the skins are lightly blistered and about to pop, about 5 minutes. Season with salt and pepper.
> Preheat a grill or grill pan. Season the fish all over with salt and pepper. When the grill is hot, cook the swordfish for 4 to 5 minutes per side, until the fish is cooked all the way through and the flesh flakes with gentle pressure. Reheat the tomatoes and top each steak with a scoop.
MAKES 4 SERVINGS > COST PER SERVING: $5.05
250 calories, 13 g fat (3 g saturated), 390 mg sodium
Why more people don’t cook food in packets is one of the culinary world’s great mysteries. Not only is it one of the healthiest, easiest ways to cook fish, chicken, and vegetables, but the abundance of flavorful steam trapped inside the packet means your food will still be delicious, even if you overcook it. Plus, there are no pots or pans to clean—just toss the foil in the trash and move on. Sure beats driving to a restaurant, waiting for a table, shelling out $22 for a 600-calorie piece of fish with more than a day’s worth of sodium, and then driving home disappointed.
YOU’LL NEED
4 sea bass, halibut, or other white fish fillets (6 oz each)
8 spears asparagus, woody ends removed, chopped
4 oz shiitake mushrooms, stems removed
1 Tbsp grated fresh ginger
2 Tbsp low-sodium soy sauce
2 Tbsp mirin (sweetened sake), sake, or sweet white wine
Salt and black pepper to taste
HOW TO MAKE IT
> Preheat the oven to 400°F.
> Lay 4 large (18-by-12-inch) pieces of aluminum foil on the kitchen counter and fold each into thirds. Place a fish fillet in the center third of each piece, then scatter the asparagus, mushrooms, and ginger over each. Drizzle with the soy sauce and mirin and season with a small pinch of salt (remember, soy sauce already packs plenty of sodium) and black pepper. Fold the outer two sections of the foil over the fish, then roll up the ends toward the center to create fully sealed packets.
> Arrange the packets on a large baking sheet and bake for 15 for 20 minutes, depending on the thickness of the fish fillets. (If the fillets are ½-inch thick or less, they will take closer to 15 minutes to bake; if they are almost a full inch, they will need 20 minutes.) Place each packet directly on a plate and serve.
MAKES 4 SERVINGS > COST PER SERVING: $5.85
250 calories, 4.5 g fat (1 g saturated), 540 mg sodium
Over the past two decades, tortilla soup has rivaled chicken soup as a comforting mainstay on major restaurant menus. Between the pulled chicken, the soothing tomato broth, and the pile of fixings, what’s not to love? How about a bowl of soup with 86 percent of your day’s sodium allotment? Unless you learn to enjoy it at home, that’s what you’re likely to get.
YOU’LL NEED
1 Tbsp canola oil
1 onion, chopped
2 cloves garlic, chopped
1 can (14 oz) whole peeled tomatoes
1 Tbsp chipotle pepper
6 cups chicken broth
¾ lb boneless, skinless chicken breasts
Salt and black pepper to taste
2 corn tortillas, cut into strips
Juice of 2 limes
Hot sauce (optional)
½ avocado, pitted, peeled, and cut into cubes
Chopped onion, pickled jalapeños, sliced radishes, fresh cilantro (optional)
HOW TO MAKE IT
> Heat the oil in a large pot over medium heat. Cook the onion and garlic until soft and translucent. Transfer to a blender and add the tomatoes (with juice) and chipotle; puree until smooth.
> Return to the pot and add the broth. Bring to a simmer. Season the chicken with salt and pepper. Drop the breasts into the liquid whole. Poach them in the soup until cooked all the way through, about 10 minutes. Remove and slice thin just before serving.
> Preheat the oven to 450°F. Lay the tortilla strips on a baking sheet and bake until lightly brown and crispy.
> Season the soup with the lime juice; adjust the seasoning with salt, pepper, and hot sauce (if using). Divide among 4 warm bowls. Top with the chicken, tortilla strips, avocado, and as many of the other garnishes as you’d like to use.
MAKES 4 SERVINGS > COST PER SERVING: $2.77
300 calories, 11 g fat (1.5 g saturated), 550 mg sodium
A firm, meaty fish like tuna is prime picking for the burger treatment. All it takes is a quick pulse in the food processor, or even just a bit of fine chopping. Either way, make sure the fish is very cold, which keeps the proteins from binding into tough lumps. The resulting ground tuna is ready to be formed into patties and dressed up in dozens of different ways. If tuna isn’t your fish of choice, salmon works every bit as well.
YOU’LL NEED
1 lb fresh tuna
4 scallions, minced
1 tsp minced fresh ginger
1 Tbsp low-sodium soy sauce
1 tsp toasted sesame oil
Canola oil, for grilling
2 Tbsp olive oil mayonnaise
½ Tbsp prepared wasabi (from powder or in premade paste)
4 whole-wheat sesame buns, split and lightly toasted
1 cup sliced cucumber, lightly salted
2 cups mixed baby greens
HOW TO MAKE IT
> Chop the tuna into ½″ cubes, then place in the freezer for 10 minutes to firm up. (This will make grinding easier.) Working in batches if necessary, pulse the tuna in a food processor to the consistency of ground beef. (Be sure not to overdo it; you only want to pulse it only enough so that you can form patties.) Transfer to a mixing bowl and mix in the scallions, ginger, soy sauce, and sesame oil. Form into 4 equal patties. Place in the fridge for at least 10 minutes before grilling to firm up.
> Preheat a well-oiled grill or grill pan. When hot, add the patties and cook for 2 to 3 minutes each side, until browned on the outside, but still medium rare in the center. Flip and handle carefully, as these burgers are more delicate than beef burgers.
> Mix the mayo with the wasabi in a small bowl, then spread evenly onto the bun tops. Line the bottoms with cucumber and greens, top with the burgers, then crown with the bun tops.
MAKES 4 SERVINGS > COST PER SERVING: $3.82
330 calories, 11 g fat (2 g saturated), 460 mg sodium
Many Americans view fresh fish as restaurant fare, food best left to professionals to skillfully prepare. But when you leave the fish cooking to “professionals” at places like Outback, Friday’s, and Applebee’s, your hopes of a healthy dinner may be sunk. Why blow the cash and the heavy caloric toll on a meal you can prepare at home in less time than it takes to order out? Plus, if you ever hope to get a kid to eat fish, this 3-minute sauce (which goes great on shrimp, scallops, and chicken, as well) is the key.
YOU’LL NEED
1 Tbsp butter
1 Tbsp brown sugar
2 Tbsp Dijon mustard
1 Tbsp honey
1 Tbsp soy sauce
½ Tbsp olive oil
Salt and black pepper to taste
4 salmon fillets (6 oz each)
HOW TO MAKE IT
> Preheat the oven to 400°F. Combine the butter and brown sugar in a bowl and microwave for 30 seconds, until the butter and sugar have melted together. Stir in the mustard, honey, and soy sauce.
> Heat the oil in an ovenproof skillet over high heat. Season the salmon with salt and pepper and add to the pan flesh side down. Cook for 3 to 4 minutes until fully browned and flip. Brush with half of the glaze and place the pan in the oven until the salmon is firm and flaky (but before the white fat begins to form on the surface), about 5 minutes. Remove, brush the salmon with more of the honey mustard.
MAKES 4 SERVINGS > COST PER SERVING: $2.77
370 calories, 21 g fat (6 g saturated), 530 mg sodium
A hunk of halibut is one of the planet’s healthiest foods. A hunk of halibut smothered in butter and half a day’s worth of sodium is decidedly not. This recipe uses a simple—but often overlooked—technique and a handful of potent flavor builders to create one of the most perfectly balanced meals in this entire book.
YOU’LL NEED
2 fillets of halibut or other firm white fish (5 oz each)
1 jar (8 oz) marinated artichoke hearts, drained
1 cup cherry tomatoes
2 Tbsp chopped kalamata olives
½ medium fennel bulb, thinly sliced
1 lemon, half cut into thin slices, the other half cut into quarters
½ Tbsp olive oil
¼ cup dry white wine
Salt and black pepper to taste
HOW TO MAKE IT
> Preheat the oven to 400°F.
> Take 2 large sheets of parchment paper or foil, place a fillet in the center of each, and top equally with the artichokes, tomatoes, olives, fennel, and lemon slices. Drizzle with the olive oil and wine; season with salt and pepper. Fold the paper or foil over the fish and seal by tightly rolling up the edges, creating a secure pouch. It’s important the packets are fully sealed so that the steam created inside can’t escape.
> Place the pouches on a baking sheet in the center of the oven and bake for 20 to 25 minutes, depending on how thick the fish is. Serve with the remaining lemon wedges.
MAKES 2 SERVINGS > COST PER SERVING: $9.50
300 calories, 8 g fat (1 g saturated), 870 mg sodium
Not to be confused with the deep-fried spring roll, the summer roll is a prime example of how a few healthy, relatively boring ingredients can be carefully coerced into something much greater than the sum of their parts. The combination of shrimp, sweet mango, and crunchy strips of red pepper makes for seriously good eating, but once you master the simple wrapping technique, feel free to fiddle with the filling.
YOU’LL NEED
1 Tbsp chunky peanut butter
1 Tbsp sugar
½ Tbsp fish sauce
½ Tbsp rice wine vinegar, plus more for the noodles
2 oz vermicelli or thin rice noodles (capellini or angel hair pasta also works)
8 sheets of rice paper
½ lb cooked medium shrimp, each sliced in half
½ red bell pepper, thinly sliced
1 mango, peeled, pitted, and cut into thin strips
4 scallion greens, cut into thin strips
¼ cup cilantro or mint leaves
HOW TO MAKE IT
> Combine the peanut butter, sugar, fish sauce, and vinegar with 1 tablespoon warm water. Stir to thoroughly combine. Set the peanut sauce aside.
> Cook the noodles according to package instructions. Drain and toss with a few shakes of vinegar to keep them from sticking.
> Dip a sheet of rice paper in a bowl of warm water for a few seconds, until just soft and bendable. Lay the paper on a cutting board. Leaving a ½″ space at each end of the wrapper, top with noodles, 3 or 4 shrimp halves, bell pepper, mango, scallion, and a few whole cilantro leaves. Fold the ends of the rice paper toward the center, then roll tight like a burrito. Repeat with the remaining 7 wrappers. Serve with the peanut sauce.
MAKES 4 SERVINGS > COST PER SERVING: $3.02
270 calories, 3.5 g fat (0 g saturated), 390 mg sodium
As much as I love ahi tuna for its profusion of lean protein and heart-strengthening, brain-boosting omega-3 fatty acids, what I love most about the fish is the fact that even a kitchen neophyte can cook it perfectly in less than 5 minutes. All it takes is a pan set over high heat, a touch of oil, and a sprinkle of salt and pepper. I add bok choy to make this a more nutritious, substantial dish, but any green vegetable (spinach, broccoli, asparagus) will do. Just don’t skip the ginger-scallion sauce, a ubiquitous Chinatown condiment good enough to make a pair of old socks into a memorable meal.
YOU’LL NEED
1 bunch scallions, bottoms removed, finely chopped
2 Tbsp fresh ginger, peeled and grated
1 Tbsp low-sodium soy sauce
3 Tbsp peanut oil
1 Tbsp rice wine vinegar
16 oz ahi or other high-quality tuna steaks
Salt and pepper to taste
½ lb shiitake mushrooms, stems removed, sliced
1 lb baby bok choy, stems removed
HOW TO MAKE IT
> Combine the scallions, ginger, soy sauce, 2 tablespoons of the oil, and vinegar in a mixing bowl and stir thoroughly to combine. Set aside. (Making this ahead and storing in the refrigerator is not only possible but advisable, as even 30 minutes of sitting allows the flavors to marry nicely.)
> Heat the remaining oil in a large cast-iron skillet or sauté pan. Season the tuna liberally with salt and lots of black pepper. When the oil is lightly smoking, add the tuna to the pan and sear for 2 minutes on each side, until deeply browned. Remove.
> While the tuna rests, add the shiitake mushrooms to the same hot pan. (Use another drizzle of oil if the pan is dry.) Cook for 2 to 3 minutes, until lightly browned, then add the bok choy. Cook for another 2 to 3 minutes, until the bok choy is lightly wilted. Season to taste with salt and pepper.
> Slice the tuna into thick strips. Divide the bok choy and mushrooms among 4 warm plates. Top with slices of tuna, then drizzle with the ginger-scallion sauce.
MAKES 4 SERVINGS > COST PER SERVING: $5.38
301 calories, 12 g fat (2 g saturated), 271 mg sodium
Redolent of ginger and lemongrass, chilies and coconut milk, Thai curry brings all of the classic flavors of Southeast Asian cuisine—salty, sour, bitter, hot—together in one dish. What’s more, it derives its flavor from ingredients packed with powerful antioxidants. Even coconut milk contains lauric acid, among the healthiest forms of fat you can consume. The flavors may be exotic, but the tender chicken, the bouquet of vegetables, and the rich coconut milk will all taste wonderfully familiar.
YOU’LL NEED
1 Tbsp peanut or canola oil
1 large onion, sliced
2 cloves garlic, minced
2 tsp minced fresh ginger
1 Tbsp red curry paste
1 can (14 oz) light coconut milk
1 cup chicken broth
1 large sweet potato, peeled and cut into cubes
8 oz green beans
1 lb boneless, skinless chicken breasts, sliced into ¼″-thick pieces
Juice of 1 lime
1 Tbsp fish sauce (optional)
Chopped fresh cilantro or basil, for garnish
Steamed brown rice
HOW TO MAKE IT
> Heat the oil in a large saucepan or pot over medium heat. Add the onions, garlic, and ginger and sauté for about 5 minutes, until soft and fragrant. Add the curry paste, cook for a few minutes, then stir in the coconut milk and broth and bring to a simmer.
> Add the sweet potato and simmer for 10 minutes. Stir in the green beans and chicken and cook for about 5 minutes, until the vegetables are just tender and the chicken is cooked through. Stir in the lime juice and fish sauce, if using. Serve over steamed brown rice, garnished with cilantro or basil, if you like.
MAKES 4 SERVINGS > COST PER SERVING $3.17
340 calories, 13 g fat (6 g saturated), 400 mg sodium