SOUP OF THE WEEK: Minty Spinach Pea Soup
PASTA OF THE WEEK: Spring Orzo Pasta with Edamame
As your own herbs come up this season, chop and add them into your salad dressings, on top of eggs, onto spring vegetables, or anywhere you like. They not only provide flavor but often provide powerful healing plant compounds.
Be sure to enjoy two sustainable snacks (page 40) daily.
| BREAKFAST | LUNCH | DINNER | |
| MONDAY | 1 cup Warm Barley and Quinoa Porridge (recipe p. 236) with ½ cup Soymilk, 2 Tbsp walnuts, ½ cup fresh cherries, 1 tsp local honey (307 calories) |
1½ cups Minty Spinach Pea Soup (recipe p. 238) 1 small whole wheat pita tucked with ⅔ cup Eggless Egg Salad (recipe p. 280) (414 calories) |
4 oz grilled wild salmon with ½ cup Rhubarb Compote (recipe p. 249) 1 cup Grilled Asparagus with Lemon (recipe p. 241) 1 cup steamed brown rice (593 calories) |
| TUESDAY | Poached Egg with ½ cup wilted Spinach (or extra asparagus) (recipe p. 237) ½ whole grain English muffin ½ cup nonfat yogurt with ½ cup strawberries and 2 Tbsp almonds (326 calories) |
1 Grilled Veggie Burger in Whole Wheat Pita Pocket with shredded carrot and local lettuce (recipe p. 243) 1 oz dried local cherries or other fruit (410 calories) |
1 cup Spring Orzo Pasta with Edamame (recipe p. 244) 2 cups Spring Lettuce Salad with 1 Tbsp Tuscan Lemon Vinaigrette (recipe p. 239) (645 calories) |
| BREAKFAST | LUNCH | DINNER | |
| WEDNESDAY | 1½ cups Gorgeous Green Smoothie (recipe p. 273) 1 oz almonds (319 calories) |
⅔ cup extra Eggless Egg Salad in whole wheat pita with local lettuce greens 1½ cups sliced local apricots and strawberries (434 calories) |
1¼ cups Tofu Cashew Stir-Fry with Sugar Snap Peas (recipe p. 245) 1 cup steamed brown rice with spring onions (500 calories) |
| THURSDAY | 2 Tbsp almond butter on 1 slice of whole grain local bread 1 Tbsp extra Rhubarb Compote ½ cup nonfat organic local yogurt with ½ cup fresh cherries (394 calories) |
1½ cups extra Minty Spinach Pea Soup 8 whole grain crackers 2 fresh local Apricots Stuffed with 2 tsp local Goat Cheese and drizzled with honey (recipe p. 248) (397 calories) |
4 oz Grilled Cajun Shrimp Skewers (US farmed) (recipe p. 247) 1 heaping cup Baby Beets with Orange Zest on spring lettuce (recipe p. 243) ½ cup extra Spring Orzo Pasta with Edamame (514 calories) |
| FRIDAY | ⅔ cup Southwest Tofu Scramble with ⅓ cup black beans and spring onions (recipe p. 237) 1 slice whole grain local bread (327 calories) |
1 Hummus Wrap (recipe p. 243) 1 cup fresh sliced apricot and cherries (466 calories) |
2 Spicy Tofu Tacos (recipe p. 246) 2 cups Spring Lettuce Salad with 1 Tbsp Tuscan Lemon Vinaigrette (623 calories) |
| SATURDAY | 2 Multigrain Pancakes (recipe p. 236) 2 Tbsp warm Rhubarb Compote 1 soy sausage ½ cup Greek yogurt with ½ cup sliced cherries (394 calories) |
1¼ cups extra Tofu Cashew Stir-Fry with Sugar Snap Peas ½ cup Greek yogurt with ½ cup sliced cherries (394 calories) |
4 oz Ginger Chicken Kebabs (recipe p. 247) 1 cup Asparagus Salad with Sesame Ginger Vinaigrette (recipe p. 240) 1 cup extra steamed brown rice (571 calories) |
| SUNDAY | 1 cup your favorite whole grain breakfast cereal with ½ cup soymilk 1 sliced apricot 2 Tbsp chopped almonds (274 calories) |
4 oz extra Ginger Chicken Kebabs 1½ cups Spring Lettuce Salad with ½ cup beans and 1 Tbsp Sweet Tarragon Dressing (recipe p. 242) (444 calories) |
1 Wild Game Burger (or mushroom burger) (recipe p. 248) 1 cup Spinach Salad with ½ cup Strawberries, 1 Tbsp Almonds, and ½ tsp Poppy Seeds (recipe p. 242) (572 calories) |
Summer is the easiest time of all to eat like a locavore and still live like a king. I highly encourage you to substitute local fruit and vegetable choices from your area to the extent possible when available (e.g., huckleberries, or stuffed local peppers instead of tomatoes).
Be sure to enjoy two sustainable snacks (page 40) every day.
| BREAKFAST | LUNCH | DINNER | |
| MONDAY | 1½ cups Summer Smoothie (recipe p. 250) 1 oz walnuts (339 calories) |
Farm Salad (recipe p. 254) 2 Tbsp Tuscan Lemon Vinaigrette (recipe p. 239) 1 slice crusty whole grain local bread (505 calories) |
4 oz grilled green fish with ½ cup Fresh Peach Salsa (recipe p. 254) 1 ear grilled summer corn ¾ cup steamed baby fingerling potatoes (533 calories) |
| TUESDAY | 1 cup Chilled Oatmeal with Summer Fruit (recipe p. 250) drizzle with 2 tsp raw local honey (351 calories) |
Open-Faced Turkey Melt (recipe p. 255) 1 cup fresh local blackberries (415 calories) |
2 Fresh Corn, Pepper, and Black Bean Tacos (recipe p. 257) 1 cup Easy Gazpacho (recipe p. 252) (615 calories) |
| WEDNESDAY | 2 multigrain waffles 1 soy sausage ½ cup fresh strawberries and blueberries heated with 2 tsp raw local honey (366 calories) |
1⅓ cups Easy Gazpacho 1 cup Tabbouleh Salad with White Beans (recipe p. 253) (373 calories) |
½ Herbed Zucchini Frittata (recipe p. 251) 1½ cups steamed green beans with garlic 1 slice crusty whole grain local bread ½ cup plum and nectarine slices (528 calories) |
| BREAKFAST | LUNCH | DINNER | |
| THURSDAY | ½ Herbed Zucchini Frittata 1 cup mixed raspberries and blackberries (352 calories) |
2 pieces of Falafel in Pita (recipe p. 250) 2 fresh local plums (372 calories) |
2 Stuffed Tomatoes with Quinoa, Raisins, and Mint (recipe p. 256) 1½ cups local green beans sautéed with 1 tsp olive oil, ginger, and garlic 1 ear grilled summer corn (541 calories) |
| FRIDAY | 1 cup nonfat Greek yogurt with 2 Tbsp pistachios 1 tsp raw local honey ⅓ cup local cinnamon granola 1 cup cubed fresh local melon (356 calories) |
1 extra Stuffed Tomato 1 slice crusty whole grain local bread Unlimited summer greens and sliced cucumbers tossed with 2 Tbsp Sweet Tarragon Dressing (recipe p. 242) (425 calories) |
4 oz grilled green fish with unlimited fresh local dill and green onions 1 cup Tabbouleh Salad with White Beans 2 fresh Grilled Local Plums (recipe p. 258) (534 calories) |
| SATURDAY | 2 Tbsp all-natural peanut butter on 1 slice of whole grain local bread 2 tsp farmers’ market jam ½ cup cubed cantaloupe mixed with ½ cup blackberries (369 calories) |
Farm Salad with Hard-Boiled Egg (recipe p. 254) ½ cup sliced strawberries with a splash of balsamic vinegar (354 calories) |
2 cups Easy Gazpacho 8 Crunchy Herbed Pita Triangles (recipe p. 255) ½ cup Cumin Lime Hummus (recipe p. 254) (574 calories) |
| SUNDAY | 1 cup whole grain breakfast cereal with ½ cup nonfat milk ½ cup fresh raspberries 2 Tbsp chopped walnuts 2 Tbsp sunflower seeds (397 calories) |
2 pieces of Falafel in Pita 1 fresh local watermelon slice (350 calories) |
4 oz grilled organic local chicken 1 cup Fresh Peach Salsa 1 ear grilled summer corn 1 slice crusty whole grain local bread 1½ cups local green beans with ginger and garlic (555 calories) |
If you have access to a nice local apple cider, consider swapping your other 100 percent juice (if you can afford the extra calories) during the height of cider season.
Be sure to enjoy two sustainable snacks (page 40) every day.
| BREAKFAST | LUNCH | DINNER | |
| MONDAY | Fried Local Egg Open-Faced Sandwich (recipe p. 260) ½ cup nonfat Greek yogurt mixed with 1 chopped local apple (333 calories) |
1⅔ cups Autumn Squash and Pinto Bean Chili with Cinnamon and Cumin (recipe p. 263) 1 Hearty Corn Muffin (recipe p. 268) (361 calories) |
4 oz grilled green fish with Balsamic Onions (recipe p. 269) ¾ cup steamed purple potatoes ⅔ cup Gorgeous Greens in a Flash (recipe p. 265) (586 calories) |
| TUESDAY | Cinnamon Granola Parfait with local dried fruit (recipe p. 259) (335 calories) |
½ cup Crunchy Curried Chicken Salad with dried cranberries, celery, and almonds in a small whole wheat wrap (recipe p. 264) Late summer peach (443 calories) |
½ Fall Green Frittata (recipe p. 261) 1 slice whole grain local bread ⅔ cup Roasted Carrots with Mint (recipe p. 269) (455 calories) |
| WEDNESDAY | ⅔ cup Hot Quinoa Cereal with 1 spiced pear (recipe p. 259) 1 Tbsp chopped walnuts (395 calories) |
1⅔ cups extra Autumn Squash and Pinto Bean Chili with Cinnamon and Cumin 1 extra Hearty Corn Muffin (361 calories) |
¾ cup Wild Venison Ragù over 1 cup polenta (recipe p. 272) ⅔ cup extra Roasted Carrots with Mint 1¼ cups Buttery Cabbage (recipe p. 271) (571 calories) |
| THURSDAY | ½ extra Fall Green Frittata ¾ cup extra purple potatoes (313 calories) |
⅓ cup extra Crunchy Curried Chicken Salad with dried cranberries, celery, and almonds on a slice of toasted local whole grain bread ½ cup fresh local pear slices (358 calories) |
½ Wild Rice Stuffed Acorn Squash (recipe p. 267) 1 cup Shaved Fennel Salad (recipe p. 260) (645 calories) |
| BREAKFAST | LUNCH | DINNER | |
| FRIDAY | Slice of toasted whole grain local bread 2 Tbsp almond butter 1 tsp honey or maple syrup 4 oz apple cider or ½ cup sliced fall fruit (350 calories) |
½ extra Wild Rice Stuffed Acorn Squash 1 fresh local pear (571 calories) |
¾ cup extra Wild Venison Ragù over 1 cup polenta 1 cup extra Shaved Fennel Salad (479 calories) |
| SATURDAY | 1 multigrain waffle, topped with frozen local berries, a dollop of plain nonfat local yogurt, and 2 tsp maple syrup 1 spiced pear (378 calories) |
½ cup Eggless Egg Salad pita pocket with shredded carrot (recipe p. 280) 2 Tbsp dried local cranberries or cherries (408 calories) |
1½ cups Chickpeas and Tofu in Indian Red Sauce (recipe p. 270) 1 cup whole wheat couscous ¾ cup Gorgeous Greens in a Flash (518 calories) |
| SUNDAY | 4 Sweet Potato Pancakes (recipe p. 262) ½ cup Cinnamon Apple Compote (recipe p. 287) 1 soy sausage (402 calories) |
1½ cups extra Chickpeas and Tofu in Indian Red Sauce 1 cup whole wheat couscous (405 calories) |
4 oz grilled green fish with rub or herbs of your choice ⅔ cup Warmed Beets with Walnut Oil and Chopped Walnuts (recipe p. 266) 1 cup wild rice (502 calories) |
Winter can be a glorious time to eat and still stay in season. If you live in a colder region, this might be your highest carbon eating season the first time around, as you rely a bit more on certain items from neighboring regions. So when summer next rolls around, load up your freezer and pantry with all that your area is overflowing with at the farmers’ markets.
Be sure to enjoy two sustainable snacks (page 40) every day.
| BREAKFAST | LUNCH | DINNER | |
| MONDAY | 1 slice toasted Pumpkin Cranberry Loaf (recipe p. 274) 1 cup nonfat Greek yogurt with 2 Tbsp chopped nuts (418 calories) |
1½ cups Hearty Winter Bean Chili (recipe p. 277) 6 whole grain crackers 1 orange (427 calories) |
4 oz Roasted Rosemary Chicken with ¾ cup Roasted Fall Veg etables (recipe p. 286) 1½ cups Chopped Watercress Salad with 1 Tbsp pistachios and 2 tsp Pomegranate Vinaigrette (recipe p. 278) (449 calories) |
| TUESDAY | 1 slice toasted whole grain local bread topped with 2 Tbsp cashew butter and 1 Tbsp Cinnamon Apple Compote (recipe p. 287) ½ grapefruit (340 calories) |
Whole wheat wrap with 2 oz diced extra Roasted Rosemary Chicken, 1 tsp canola mayo, and tangerine and avocado slices (406 calories) |
4 oz Seared Wild Salmon with 1 Tbsp Summer Pesto (recipe p. 286) 1 cup Grated Celery Root Salad (recipe p. 275) ½ cup Pan-Seared Brussels Sprouts with Gruyère (recipe p. 281) (561 calories) |
| WEDNESDAY | ½ cup Warm Pumpkin Oatmeal (recipe p. 273) topped with 2 Tbsp dried local cherries (or other dried local fruit) and 2 Tbsp walnuts, and drizzled with 1 tsp maple syrup (386 calories) |
Winter Endive Salad with 2 oz extra Roasted Rosemary Chicken (recipe p. 280), ½ cup beans, 1 Tbsp cashews, 1 Tbsp sunflower seeds, 2 Tbsp dried cherries, 2 Tbsp red onion, and ⅓ cup tangerine with 1 Tbsp extra Pomegranate Vinaigrette (449 calories) |
½ Frittata with ⅔ cup Roasted Fall Vegetables (recipe p. 275) 1½ cups Chopped Watercress Salad with 1 Tbsp pistachios and 2 tsp extra Pomegranate Vinaigrette 1 slice crusty local bread (395 calories) |
| BREAKFAST | LUNCH | DINNER | |
| THURSDAY | 1½ cups Gorgeous Green Smoothie (recipe p. 273) 1 oz raw almonds (319 calories) |
1½ cups extra Hearty Winter Bean Chili 1 slice toasted extra Pumpkin Cranberry Loaf (446 calories) |
1 cup Whole Wheat Penne with Roasted Cauliflower and 1 Tbsp Kale Almond Pesto (recipe p. 284) 2 cups Endive and Avocado Salad with 1 Tbsp Lemon Dressing (recipe p. 279) (682 calories) |
| FRIDAY | 1 slice toasted extra Pumpkin Cranberry Loaf 1 cup nonfat Greek yogurt with 2 Tbsp chopped almonds ½ grapefruit (466 calories) |
⅔ cup Eggless Egg Salad sandwich in small whole wheat pita (recipe p. 280) 1 cup chopped watercress with Orange and Avocado Slices (recipe p. 279) 2 tsp extra Pomegranate Vinaigrette (388 calories) |
4 oz Steamed Fish with 1 Tbsp extra Kale Almond Pesto (recipe p. 285) ⅔ cup Warm Pink Lentils (recipe p. 283) ½ cup extra Pan- Seared Brussels Sprouts with Gruyère (554 calories) |
| SATURDAY | 1 multigrain waffle ¼ cup extra Cinnamon Apple Compote 1 tsp warm maple syrup 1 soy sausage (238 calories) |
1 cup extra Whole Wheat Penne with Roasted Cauliflower and 1 Tbsp Kale Almond Pesto 1 tangerine (500 calories) |
1⅔ cups Butternut Squash Pear Bisque (recipe p. 276) 1 slice toasted local bread 1½ cups extra Grated Celery Root Salad (515 calories) |
| SUNDAY | ⅔ cup of your favorite whole grain cereal with ½ cup soymilk, 2 Tbsp almonds, 1 chopped tangerine, and 1 Tbsp sunflower seeds (302 calories) |
1⅓ cups extra Butternut Squash Pear Bisque 8 whole grain crackers 2 cups Endive and Avocado Salad with 1 Tbsp Lemon Dressing (559 calories) |
4 oz Pork Tenderloin with 2 Tbsp extra Pomegranate Vinaigrette (recipe p. 283) ⅔ cup extra Warm Pink Lentils ½ cup Pureed Sweet Potatoes with Lime (recipe p. 282) (465 calories) |
The beauty of this easy recipe is that you can make it in a slow cooker overnight. Or if you have time, make it in the morning. Quinoa provides high-quality protein and iron, and the barley’s low glycemic index helps give it staying power all morning.
1. Place the barley, quinoa, cinnamon stick, water, and salt in a slow cooker and cook on low overnight. Alternately, combine them in a medium saucepan, bring to a boil, then cover, lower the heat, and simmer until tender, about 40 minutes.
2. Serve each portion topped with ½ cup soymilk, 1 tablespoon walnuts, ½ cup cherries, and 1 teaspoon honey.
MAKES 5 SERVINGS (1 CUP EACH)
Per serving: 307 calories, 10 g protein, 49 g carbohydrates, 9 g fat, 0 mg cholesterol, 6 g fiber, 64 mg sodium
Enjoy 2 small to medium pancakes from your favorite whole grain pancake mix that has a clean ingredient list. Prepare in a nonstick pan with 1 teaspoon canola oil.
If you’re not a huge spinach fan, enjoy this dish with ½ cup cooked asparagus instead.
1. Warm the oil in a medium saucepan. Add the spinach and garlic and cook, stirring frequently, until wilted. Season with the salt and pepper.
2. Place the spinach mixture on top of the English muffin and top with the poached egg. Shower with pepper and serve
MAKES 1 SERVING
Per serving: 200 calories, 11 g protein, 20 g carbohydrates, 10 g fat, 225 mg cholesterol, 4 g fiber, 283 mg sodium
Warm the oil in a small saucepan over medium-high heat. Add the scallion and cook for about 2 minutes. Add the tofu and “scramble” (just like you would an egg) until heated through, about 2 minutes. Add garlic powder to taste, if desired. Enjoy with the black beans and salsa.
MAKES 1 SERVING
Per serving: 247 calories, 16 g protein, 1 g carbohydrates, 11 g fat, 0 mg cholesterol, 7 g fiber, 390 mg sodium
Both the vibrant green color and the bright flavor shout spring. This soup also works well using frozen veggies if it’s still too early in the season. I’ve even used frozen pearl onions in a moment of desperation, and it was fantastic!
1. Warm the oil in a large saucepan over medium heat. Add the spring onion and scallions and cook, stirring frequently, for 5 to 6 minutes, or until soft.
2. Add the peas and broth and bring to a boil. Reduce the heat and simmer for about 10 minutes. Add the spinach and stir. Heat until cooked through, about 3 to 4 minutes.
3. Puree the soup in batches in a blender or food processor (or use an immersion blender).
4. Add the yogurt, taste, and adjust seasonings with salt and pepper. Swirl in the mint and serve.
MAKES 6 SERVINGS (1½ CUPS EACH)
Per serving: 125 calories, 6 g protein, 19 g carbohydrates, 3 g fat, 2 mg cholesterol, 7 g fiber, 479 mg sodium
Enjoy unlimited local spring greens tossed with 1 tablespoon of Tuscan Lemon Vinaigrette (below).
MAKES 1 SERVING
Per serving: 108 calories, 1 g protein, 3 g carbohydrates, 11 g fat, 0 mg cholesterol, 2 g fiber, 14 mg sodium
There are lots of basic versions of this recipe, but I like adding the garlic for flavor and health.
Whisk together the olive oil, lemon juice, mustard, and garlic. Season to taste with salt and pepper. Refrigerate in an airtight container for up to 2 weeks.
MAKES ⅔ CUP, 11 SERVINGS (1 TABLESPOON EACH)
Per serving: 88 calories, 0 g protein, 0.5 g carbohydrates, 10 g fat, 0 mg cholesterol, 0 g fiber, 50 mg sodium
This recipe is courtesy of Chef Keith Snow from Harvest Eating. It lights up in your mouth and is incredibly versatile. Try it on salads, veggies, fish, and poultry. For a milder flavor, use canola oil in place of olive oil.
Place all ingredients in a blender and whirl to emulsify the dressing
MAKES ABOUT 1¾ CUPS, 28 SERVINGS (1 TABLESPOON EACH)
Per serving: 77 calories, 0 g protein, 1 g carbohydrates, 9 g fat, 0 mg cholesterol, 0 g fiber, 38 mg sodium
This recipe is courtesy of Chef Keith Snow from Harvest Eating.
1. Toss the asparagus in 1 tablespoon of the vinaigrette to coat.
2. Add the lettuce, carrot, the remaining 2 tablespoons of vinaigrette, and salt and pepper to taste. Toss gently. Taste and adjust the seasoning as needed.
MAKES 2 SERVINGS
Per serving: 151 calories, 4 g protein, 0 g carbohydrates, 12 g fat, 0 mg cholesterol, 5 g fiber, 67 mg sodium
Garnish this bright green, good-for-you dip with a drizzle of olive oil, a splash of fresh lemon juice, or a pinch of paprika for added wow.
1. Combine edamame, lemon juice, lemon zest, water, tahini, garlic, salt, cumin, coriander, and parsley in a food processor and puree until smooth. With the motor running, add the olive oil and continue pureeing until the oil is incorporated and the hummus is smooth. Taste and adjust seasonings as necessary. Thin with a bit of water if necessary.
2. Serve on toasted pita crisps or with all-natural whole-grain crackers.
MAKES 15 SERVINGS (2 TABLESPOONS)
Per serving: 50 calories, 2.5 g protein, 3 g carbohydrates, 3.5 g fat, 0 mg cholesterol, 0.5 g fiber, 94 mg sodium
Enjoy 1 bunch of asparagus grilled with 2 teaspoons olive oil, and unlimited lemon juice and a pinch of salt and pepper.
MAKES 1–2 SERVINGS (1 CUP EACH)
Per serving: 105 calories, 4 g protein, 24 g carbohydrates, 7 g fat, 0 mg cholesterol, 4 g fiber, 50 mg sodium
Our family friend, Jennifer Weston, a personal chef extraordinaire from Jackson Hole, Wyoming, shared this recipe with me. Use it to shed carbon and the hopelessly long ingredient lists of store-bought versions of salad dressing.
In a small bowl, whisk together all of the ingredients. Refrigerate in an airtight container for up to 2 weeks.
MAKES 1½ CUPS, 24 SERVINGS (1 TABLESPOON EACH)
Per serving: 70 calories, 0 g protein, 2 g carbohydrates, 7 g fat, 0 mg cholesterol, 0 g fiber, 50 mg sodium
Strawberries arrive in late spring in many parts of the United States, so I’ve included one strawberry recipe as a nod to this delicious addition to the season.
Combine all ingredients in a bowl and mix well.
MAKES 2 SERVINGS
Per serving: 133 calories, 3 g protein, 14 g carbohydrates, 8 g fat, 0 mg cholesterol, 5 g fiber, 277 mg sodium
Combine all ingredients in a small bowl and mix. Taste and adjust seasoning if necessary.
MAKES 1 SERVING
Per serving: 106 calories, 4 g protein, 24 g carbohydrates, less than 1 g fat, 0 mg cholesterol, 9 g fiber, 300 mg sodium
Enjoy ½ cup hummus in a small whole wheat wrap with 1 cup chopped or shredded spring vegetables.
MAKES 1 SERVING
Per serving: 376 calories, 17 g protein, 46 g carbohydrates, 15 g fat, 0 mg cholesterol, 12 g fiber, 646 mg sodium
Enjoy your favorite grilled veggie burger in a whole wheat pita with your favorite grainy mustard. Tuck in 1 cup baby spring greens, or ½ cup of your favorite seasonal chopped or shredded veggies.
MAKES 1 SERVING
Per serving: 311 calories, 18 g protein, 49 g carbohydrates, 6 g fat, 1 mg cholesterol, 10 g fiber, 659 mg sodium
In Italy, you know it’s spring when fava beans hit the markets. However, since they’re a bit hard to come by in some places here, I’ve used edamame in this dish instead to boost the protein, fiber, and phytonutrient content. If you are lucky enough to live in a place with spring mushrooms, by all means cook them along with the onions.
1. In a medium pot of lightly salted water, cook the orzo according to the package directions. During the final 4 to 5 minutes, add the edamame and peas and cook. Drain, but reserve ½ cup of the cooking liquid.
2. Meanwhile, warm the oil in a medium saucepan over medium-high heat. Add the onion and cook for 5 to 8 minutes, or until soft. Remove from the heat.
3. In a separate saucepan, steam the asparagus until crisp tender, about 4 to 5 minutes (if you want to retain their bright color, shock them in a bowl of cold water).
4. Add the drained orzo mixture to the saucepan with the onions. Add the thyme, lemon zest, and pine nuts and combine. Season with salt and pepper. Add the reserved cooking liquid, if necessary, to loosen the pasta.
5. Ladle into bowls and top with the Parmesan.
MAKES 5 SERVINGS
Per serving: 538 calories, 21 g protein, 79 g carbohydrates, 16 g fat, 4 mg cholesterol, 9 g fiber, 66 mg sodium
I like to add cashews to a stir-fry because they add texture, crunch, heart-healthy fats, and a bit more staying power. If you have any extra asparagus on hand, that goes nicely in here, too. Serve with 1 cup steamed brown rice topped with 2 tablespoons chopped scallions.
1. Marinate the tofu in marinade of your choice for several hours or overnight.
2. In a wok or a large skillet, heat the canola oil, sesame oil, and red-pepper flakes, if desired, over medium-high heat. Add the scallions and garlic and cook for 2 minutes. Add the snap peas and water. Continue to cook, stirring frequently, for about 3 minutes.
3. Add the tofu and the marinade and cook until heated through, 2 to 3 minutes. Remove from the heat. Top with the cashews and cilantro.
MAKES 4 SERVINGS
Per serving: 284 calories, 17 g protein, 19 g carbohydrates, 17 g fat, 0 mg cholesterol, 7 g fiber, 11 mg sodium
These can absolutely be made as “not so spicy tofu tacos” if that’s how you prefer them—just tone down the amount of pepper and chili powder you use. Use this recipe in summer, too, but loaded with chopped local tomatoes and other fixings from your farmers’ market.
1. Warm the oil in a large saucepan over medium heat. Add the tofu, garlic, and onion and cook until the onions are soft, about 5 to 6 minutes. Add the chili powder, paprika, red pepper, cumin, salt, lime juice, and tomatoes to the skillet and stir. Cook for 3 minutes. Stir in the rice and cilantro.
2. Spoon ½ cup of the tofu mixture into each taco shell. Top each taco with unlimited lettuce and scallions, 1 tablespoon salsa, 1 tablespoon olives, and 1½ teaspoons cheese.
MAKES 4 SERVINGS (2 TACOS EACH)
Per serving: 516 calories, 21 g protein, 60 g carbohydrates, 20 g fat, 6 mg cholesterol, 8 g fiber, 984 mg sodium
Choose your favorite low-sodium Cajun spice rub, preferred herbs, or seafood rub and sprinkle on US-farmed shrimp. Enjoy with Baby Beets with Orange Zest (page 243) on unlimited spring lettuce, and 1 cup extra Spring Orzo Pasta with Edamame (page 244).
MAKES 1 SERVING
Per serving (shrimp only): 514 calories, 43 g protein, 64 g carbohydrates, 11 g fat, 232 mg cholesterol, 13 g fiber, 825 mg sodium
1. In a small saucepan, combine the honey, garlic, ginger, and soy sauce and warm over low heat until the honey is just melted.
2. Place the chicken in a shallow pan and pour the soy-honey mixture over it. Mix well. Cover and refrigerate overnight.
3. Soak bamboo skewers, if using, in water for 30 minutes so they don’t burn.
4. Prepare the grill. Thread the chicken pieces onto skewers and cook, covered, over medium-high heat until cooked through.
MAKES 4 SERVINGS
Per serving: 204 calories, 17 g protein, 28 g carbohydrates, 2 g fat, 38 mg cholesterol, 2 g fiber, 811 mg sodium
1. Heat the grill. Combine the meat, bread crumbs, garlic, ketchup, onion, basil, salt, and pepper and mix well. Shape into 4 small patties. Grill until medium rare (or medium at the most; you don’t want them to dry out).
2. Place each burger on a bun and season with 2 teaspoons mustard or ketchup, onion, and lettuce.
MAKES 4 BURGERS
Per burger: 440 calories, 27 g protein, 35 g carbohydrates, 21 g fat, 79 mg cholesterol, 5 g fiber, 772 mg sodium
Place ½ teaspoon of the goat cheese in each half of the apricot. Drizzle with the honey.
MAKES 1 SERVING
Per serving: 58 calories, 1 g protein, 9 g carbohydrates, 1 g fat, 3 mg cholesterol, 0 g fiber, 21 mg sodium
A versatile hallmark of spring eating that most people associate only with pie, rhubarb has a scant 26 calories per cup yet supplies nearly 10 percent of your daily fiber requirement, as well as vitamin C and calcium.
In a medium saucepan, combine the rhubarb, orange juice, maple syrup, cinnamon, and ginger, if desired, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the rhubarb is soft, about 5 minutes. Add more maple syrup for sweetness if needed. Can be stored for several days in the fridge, and served warm or at room temperature.
MAKES 3 SERVINGS (½ CUP EACH)
Per serving: 98 calories, 1 g protein, 24 g carbohydrates, 0 g fat, 0 mg cholesterol, 2 g fiber, 44 mg sodium
Follow the basic Gorgeous Green Smoothie recipe (page 273), but use 1 cup of your favorite local fresh berries instead of frozen, or ½ cup chopped local peach with ½ cup berries.
MAKES 2 SERVINGS
Per serving: 154 calories, 7 g protein, 25 g carbohydrates, 3 g fat, 0 mg cholesterol, 4 g fiber, 96 mg sodium
Enjoy 1 cup chilled prepared oatmeal topped with ¼ cup soymilk, 1 tablespoon chopped almonds, 1 tablespoon sunflower seeds, and ½ cup fresh local berries or other fruit.
MAKES 1 SERVING
Per serving: 351 calories, 12 g protein, 53 g carbohydrates, 12 g fat, 0 mg cholesterol, 11 g fiber, 198 mg sodium
Tuck 2 pieces of falafel (prepared from a mix such as Fantastic) into a whole wheat pita pocket. Add unlimited chopped local cucumbers, tomatoes, and lettuce. Drizzle with 2 tablespoons nonfat Greek yogurt. Add some cumin or paprika for additional spice, if desired.
MAKES 1 SERVING
Per serving: 310 calories, 13 g protein, 51 g carbohydrates, 8 g fat, 1 mg cholesterol, 7 g fiber, 466 mg sodium
Enjoy a wedge of this with 1½ cups steamed green beans tossed with a large smashed clove of garlic, ½ teaspoon olive oil, and a pinch of sea salt. By mixing the warm beans with the garlic, you’ll infuse them with flavor quickly.
1. Preheat the oven to 500°F.
2. In a medium ovenproof skillet (such as a cast-iron skillet), warm the olive oil over medium heat. Make sure the oil coats the entire pan to prevent sticking (alternately, use a tiny spritz of a canola or olive oil spray).
3. Add the onion and cook, stirring frequently, for 3 to 5 minutes, or until soft.
4. Add the garlic and zucchini and cook for 5 to 8 minutes, stirring occasionally, until cooked through and slightly browned on the edges. Add a pinch of salt and pepper to taste.
5. Spread out the zucchini mixture evenly on the bottom of the pan. Gently pour in the eggs and sprinkle with the herbs. Continue to cook over medium heat until the frittata is set on the sides, about 3 to 4 minutes.
6. Transfer the frittata to the oven to “finish” off the top, about 1 to 2 minutes. The frittata is ready when it looks completely cooked (as opposed to runny) and is puffed slightly.
7. Remove with a pot holder and set aside to cool for about 5 minutes. You can slice and serve as you would a pie.
MAKES 2 SERVINGS
Per serving: 288 calories, 22 g protein, 7 g carbohydrates, 22 g fat, 675 mg cholesterol, 1 g fiber, 257 mg sodium
If chopping vegetables sounds like too much work, place larger cut pieces into a food processor (do each veggie separately) and “pulse” until they’re more coarsely chopped; transfer to a bowl before processing the next vegetable. Just be sure not to pulverize them.
Place the cucumber, bell pepper, onion, tomatoes, tomato juice, garlic, and olive oil in a large bowl and mix well. Add 2 tablespoons of the vinegar and the salt and pepper to taste. Add a bit more vinegar if you need to brighten the flavors further. Cover and refrigerate for at least 2 hours before serving. Then ladle into bowls and garnish with the parsley, if desired.
MAKES 5 SERVINGS (1⅓ CUPS EACH)
Per serving: 131 calories, 3 g protein, 18 g carbohydrates, 6 g fat, 0 mg cholesterol, 3 g fiber, 90 mg sodium
What’s not to love about tabbouleh? There’s no cooking involved, and it’s super versatile either in salads, along grilled local organic meat and poultry, or tucked into pitas. Though tabbouleh is already a fantastic source of fiber, I’ve added white beans to boost the protein. Garbanzo beans work great here, too.
1. Place the bulgur in a large mixing bowl. Pour the boiling water over it. Add the lemon juice and zest, olive oil, salt, and pepper and mix well. Allow to sit for about an hour, until the bulgur is tender and fluffy.
2. Add the scallion, cucumber, tomatoes, beans, and parsley and mix well. Taste and adjust the seasoning if necessary; a bit more lemon juice will brighten the flavors even more.
MAKES 8–10 SERVINGS (1 CUP EACH)
Per serving: 242 calories, 7 g protein, 28 g carbohydrates, 13 g fat, 0 mg cholesterol, 8 g fiber, 401 mg sodium
Enjoy unlimited summer lettuce greens with 1 cup chopped vegetables from your CSA or farmers’ market. Add 1 sliced hard-boiled local egg and drizzle with 2 tablespoons Tuscan Lemon Vinaigrette (page 239) or Sweet Tarragon Dressing (page 242).
MAKES 1 SERVING
Per serving: 317 calories, 14 g protein, 12 g carbohydrates, 27 g fat, 225 mg cholesterol, 6 g fiber, 112 mg sodium
Enjoy unlimited summer lettuce greens with 1 cup chopped vegetables from your CSA or farmers’ market. Add ½ cup beans (kidney, chickpea, or navy) and ⅓ cup sliced fingerling potatoes, and drizzle with 2 tablespoons Tuscan Lemon Vinaigrette (page 239).
MAKES 1 SERVING
Per serving: 441 calories, 19 g protein, 48 g carbohydrates, 23 g fat, 0 mg cholesterol, 17 g fiber, 667 mg sodium
1. Place the chickpeas, garlic, lime juice, cumin, and salt in a food processor and process until smooth.
2. With processor running, add the oil, water, and basil (if using), and blend.
3. Taste and adjust seasonings to your liking.
MAKES ABOUT 2¼ CUPS, 18 SERVINGS (2 TABLESPOONS EACH)
Per serving: 50 calories, 1 g protein, 6 g carbohydrates, 3 g fat, 0 mg cholesterol, 1 g fiber, 265 mg sodium
This is an adaptation of something my mom has made for as long as I can remember—always served with soup in the summertime. It’s totally delicious, and you can experiment with the herbs and even spices that you add.
Preheat the oven to 400°F. Lay the pita triangles on a baking sheet and brush each one with a bit of the olive oil. Sprinkle with the cheese and herbs. Bake until just crisp, about 5 minutes.
MAKES 2 SERVINGS
Per serving: 207 calories, 7 g protein, 18 g carbohydrates, 12 g fat, 18 mg cholesterol, 3 g fiber, 356 mg sodium
Preheat the broiler or toaster oven. Lightly toast the bread, then layer the turkey, tomatoes, basil, and cheese on top of it. Return to the broiler or toaster oven and heat until the cheese is melted, about 2 to 3 minutes. Remove and top with pepper. Serve hot.
MAKES 1 SERVING
Per serving: 351 calories, 34 g protein, 17 g carbohydrates, 17 g fat, 88 mg cholesterol, 2 g fiber, 397 mg sodium
These taste even better the next day for lunch. You can add ½ cup cooked lentils for more fiber and protein if you have any on hand or a few tablespoons of finely chopped tofu.
1. Preheat the oven to 375°F. Gently slice off the top of each tomato and reserve. With a spoon, gently remove the pulp, seeds, and liquid. Chop the pulp and place in a medium bowl.
2. In a small saucepan, warm 1 teaspoon of the olive oil over medium-high heat. Add the onion and garlic and cook, stirring frequently, for about 5 minutes, or until soft. Add to the chopped tomato pulp.
3. Add the quinoa, parsley, mint, raisins, and pine nuts, and season with salt and pepper to taste. Stuff the tomatoes with the filling, replace the tops, drizzle or brush the tops with olive oil, and place in a medium baking dish. Bake for 20 to 30 minutes, until the tomatoes are soft and the filling is hot. Serve warm or at room temperature.
MAKES 4 SERVINGS
Per serving: 164 calories, 6 g protein, 22 g carbohydrates, 7 g fat, 0 mg cholesterol, 5 g fiber, 20 mg sodium
Feel free to turn the spices up or down in this recipe. For a quick shortcut, you can also use your favorite low-sodium taco seasoning mix.
1. Warm the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring frequently, until the onion is soft, about 5 minutes. Add the corn and bell pepper and cook until tender, about 5 to 6 minutes. Add the beans, chili powder, paprika, ground red pepper, cumin, salt, and lime juice and stir well. Cook for 3 minutes. Taste and adjust the seasonings as needed. Remove from the heat and stir in the cilantro.
2.Spoon ⅔ cup of the bean mixture into the taco shells. Top each taco with ¼ cup lettuce and 1 tablespoon salsa.
MAKES 4 SERVINGS (2 TACOS EACH)
Per serving: 517 calories, 21 g protein, 60 g carbohydrates, 20 g fat, 6 mg cholesterol, 8 g fiber, 984 mg sodium
Combine all ingredients in a medium bowl and mix well.
MAKES 2 CUPS, 4 SERVINGS (½ CUP EACH)
Per serving: 50 calories, 1 g protein, 12 g carbohydrates, 0 g fat, 0 mg cholesterol, 2 g fiber, 24 mg sodium
Here’s a basic recipe you can do with virtually any summer “stone fruit” (plums, peaches, apricots, nectarines, etc.). If you don’t have maple syrup available, raw local honey or even real sugar works deliciously as well. You can also experiment with a dash of nutmeg, cinnamon, and cloves if you like.
1. Place the fruit cut side down on a medium-hot grill.
2. Grill until the fruit is heated through and the bottoms are slightly caramelized, about 4 to 5 minutes. Transfer to a plate and drizzle with maple syrup, if desired. Serve warm.
MAKES 1 SERVING
Per serving: 87 calories, 1 g protein, 24 g carbohydrates, 0 g fat, 0 mg cholesterol, 2 g fiber, 1 mg sodium
This dish provides a protein-rich start to your day. Make a bigger batch and enjoy leftovers the next morning, either chilled (in warmer weather) or reheated.
Sprinkle the pear with clove, nutmeg, and cinnamon. Fold into the hot quinoa cereal, top with chopped walnuts, and serve.
MAKES 1 SERVING
Per serving: 349 calories, 10 g protein, 56 g carbohydrates, 12 g fat, 0 mg cholesterol, 12 g fiber, 11 mg sodium
In a tall glass, layer half of the granola, half of the yogurt, and half of the fruit and seeds. Repeat the layers and serve immediately.
MAKES 1 SERVING
Per serving: 335 calories, 16 g protein, 49 g carbohydrates, 13 g fat, 3 mg cholesterol, 12 g fiber, 81 mg sodium
When tomatoes are still available in early fall, this is a delicious reason to jump out of bed!
1. Warm the olive oil in a small skillet over medium heat. Add the egg, cook until set, flip, and cook through.
2. Slide the warm egg on top of the toast, and top with the tomato. Season with salt and pepper to taste.
MAKES 1 SERVING
Per serving: 183 calories, 9 g protein, 18 g carbohydrates, 10 g fat, 225 mg cholesterol, 5 g fiber, 167 mg sodium
In winter, this salad is fantastic with a blood orange instead of an apple—and you can use a splash of the fresh blood orange juice in the dressing instead of lemon juice. For best results, make sure the fennel and apple are sliced into similar-size pieces.
Combine all ingredients in a medium bowl. Mix well and serve.
MAKES 2 SERVINGS
Per serving: 177 calories, 3 g protein, 22 g carbohydrates, 10 g fat, 0 mg cholesterol, 7 g fiber, 65 mg sodium
This frittata offers a perfect opportunity to use leftover greens. Feel free to add chopped garlic, sautéed onions, or any remaining veggies you have in the fridge. Easy to make, high in protein, and packing in the power of dark leafy greens—what’s not to love?
1. Preheat the broiler.
2. In a medium ovenproof skillet, warm the oil over medium heat and swirl to coat the pan. Add the eggs and cook for 2 minutes.
3. Gently add the greens, spreading them evenly over the eggs. Sprinkle the parsley over the top, and add salt and pepper to taste.
4. Continue to cook until the edges are set and the bottom is cooked, with only about 1 inch of the top part of the egg mixture still soft and liquid, about 2 to 3 minutes.
5. Place the skillet under the broiler for about 1 minute, until browned and puffy. Remove, let cool for about 5 minutes, and serve either hot or at room temperature.
MAKES 2 SERVINGS
Per serving: 208 calories, 16 g protein, 7 g carbohydrates, 15 g fat, 450 mg cholesterol, 3 g fiber, 234 mg sodium
I love the creamy/crunchy contrast of potato pancakes, and this version provides a hefty dose of beta-carotene. And unlike potatoes, which can turn gray while you work, these are more foolproof and provide a slightly sweeter taste. Use these ratios as a guideline for herbed zucchini pancakes in the summertime.
1. In a medium bowl, combine the sweet potatoes with the eggs, onion, bread crumbs, salt, and pepper to taste.
2. In a medium saucepan, warm the oil over medium-high heat. Drop the sweet potato batter by spoonfuls (the pancakes should be about 2 to 3" wide) and cook until browned, about 5 to 6 minutes. Flip and cook an additional 3 to 4 minutes, until lightly browned and cooked through.
3. Drain on paper towels, and repeat with the remaining batter. Serve warm with a local apple compote or applesauce.
MAKES 4 SERVINGS
Per serving: 262 calories, 7 g protein, 38 g carbohydrates, 10 g fat, 113 mg cholesterol, 5 g fiber, 454 mg sodium
This is my modified version of a dish I first fell in love with from Deborah Madison’s Greens cookbook. Nothing welcomes the tastes of fall better, and the flavors deepen after a day, so leftovers are super tasty.
1. Heat the oil in a large skillet or Dutch oven over medium-high heat. Add the onion and cook, stirring frequently, until soft, about 4 to 5 minutes.
2. Lower the heat to medium and add the garlic, cumin, oregano, cinnamon, cloves, paprika, and salt. Cook for about 2 minutes, stirring well. (Add a splash of the broth if you need more moisture.)
3. Add the remaining broth, the tomatoes, and the squash. Bring to a simmer and cook for about 25 minutes, until the squash is almost cooked through.
4. Add the corn and the beans and cook for another 5 minutes, until the squash and corn are cooked. Taste and adjust the seasoning as needed.
5. Garnish with the cilantro, if desired, and serve.
MAKES 6–8 SERVINGS (1⅔ CUPS EACH)
Per serving: 219 calories, 7 g protein, 34 g carbohydrates, 7 g fat, 0 mg cholesterol, 8 g fiber, 542 mg sodium
Replacing some of the mayo with nonfat yogurt helps trim the overall fat and provides a refreshing tang as well as an extra dose of healthy probiotics to your day.
CHICKEN SALAD
DRESSING
1. To make the chicken salad: In a medium bowl, combine the chicken, celery, scallions, cranberries, and almonds.
2. To make the dressing: In a small bowl, whisk all of the dressing ingredients together.
3. Fold the dressing into the chicken salad and toss gently to combine. Taste and adjust the seasoning as needed. Cover and refrigerate until ready to eat.
MAKES 6 SERVINGS (½ CUP EACH)
Per serving: 283 calories, 14 g protein, 13 g carbohydrates, 20 g fat, 36 mg cholesterol, 2 g fiber, 360 mg sodium
Loaded with calcium, vitamin K, and lutein, greens are a lean and green superfood. Greens will cook faster if you cut the stems out of them before chopping; just run a knife right along both sides and pull it out.
1. Heat the oil in a large skillet over medium heat. Add the kale, collard greens, and Swiss chard (it’s okay if they are still a bit damp from rinsing).
2. Cook, tossing frequently, until the greens are almost wilted, about 3 minutes. Add the garlic and toss 1 minute more. Add the vinegar and remove from the heat. Toss to mix, and add salt and pepper to taste. If desired, mix in walnuts and raisins.
MAKES 4 SERVINGS
Per serving: 113 calories, 4 g protein, 11 g carbohydrates, 7 g fat, 0 mg cholesterol, 5 g fiber, 150 mg sodium
There are two easy ways to prepare beets: Place washed beets, whole and unpeeled, in a steamer and steam until tender when pierced with a knife (about 30 to 35 minutes for an average beet, a bit less for smaller ones, a bit more for larger). Alternately, place washed beets, whole and unpeeled, in a medium baking dish, add about ¼" water, and bake at 400°F for about 35 minutes.
Walnut oil is a delicious heart-healthy fat with a nutty flavor. If you have it, a bit of chopped mint, dill, or parsley is a great addition!
1. When the beets have cooled, remove the skin (by hand, with a vegetable peeler, or with a kitchen towel; do this over the sink and wash your hands well afterward, as the color runs a bit) and slice into quarters.
2. Place the beet slices in a medium bowl. Drizzle with the walnut oil and add the walnuts, salt, and pepper to taste. Mix well. Serve with lemon wedges (alternately, you can use a splash of red wine vinegar).
MAKES 4 SERVINGS
Per serving: 129 calories, 3 g protein, 12 g carbohydrates, 8 g fat, 0 mg cholesterol, 5 g fiber, 89 mg sodium
The diced tofu adds protein and staying power, while the dried fruit adds a sweet note, and the nutty wild rice is given added crunch with the almonds.
1. Preheat the oven to 375°F.
2. Cut the acorn squash in half lengthwise, from stem to tip, and scoop out the seeds. Brush the insides with 1 teaspoon each of the olive oil and maple syrup, and season with salt and pepper. Place flat side down in a baking dish. Add about ½" of water to the dish and bake until soft, about 25 minutes.
3. To prepare the wild rice: Bring the broth to a boil, add the rice, stir, and then cover, reduce to a simmer, and cook until fluffy, about 40 minutes.
4. While the rice and squash are cooking, in a small saucepan, cook the onion, celery, and garlic with the remaining 1 teaspoon olive oil for about 5 minutes, until soft. Remove from the heat and add the tofu, cranberries, orange juice and zest, parsley, and almonds. Add the wild rice when it’s ready and mix well.
5. Remove the squash from the oven, place on plates, and fill with the wild rice stuffing. Serve hot. Can also be made in advance and covered, chilled, then reheated.
MAKES 2 SERVINGS
Per serving: 468 calories, 14 g protein, 73 g carbohydrates, 16 g fat, 0 mg cholesterol, 10 g fiber, 484 mg sodium
Whole wheat pastry flour is a fantastic trick to use when baking. It adds fiber, vitamins, and antioxidants but still retains a soft and delicious texture.
1. Preheat the oven to 375°F. Spray a muffin tin with canola spray and set aside.
2. In a mixing bowl, combine the flours, cornmeal, sugar, baking powder, and salt. Stir to combine.
3. In a glass measuring cup or small bowl, combine the egg, canola oil, vanilla, and milk. Mix well.
4. Make a well in the center of the dry ingredients; pour the wet ingredients into the well and stir just to combine (mixture will be slightly lumpy). Fill each cup of the muffin tin ⅔ full.
5. Bake for 20 to 23 minutes, until the muffins are lightly browned and a toothpick inserted into the centers comes out clean.
6. Let the muffins sit for 5 minutes in the pan. Then remove and cool on a wire rack for 10 minutes. Store in an airtight container for up to 5 days.
MAKES 12 MUFFINS
Per muffin: 142 calories, 3 g protein, 20 g carbohydrates, 6 g fat, 20 mg cholesterol, 1 g fiber, 146 mg sodium
I love the refreshing contrast of the mint, but other herbs such as parsley, lemon thyme, and dill work equally well here, so use whatever is available. Roasting is a great basic technique that works well with a variety of herb-vegetable combos.
Preheat the oven to 400°F. Toss the carrots, olive oil, salt, and pepper together on a baking sheet and mix until coated. Roast for 20 to 25 minutes, or until cooked through and slightly browned on the edges. Remove from the oven, pour into a bowl, and toss with the mint and/or parsley.
MAKES 4 SERVINGS
Per serving: 137 calories, 1 g protein, 13 g carbohydrates, 10 g fat, 0 mg cholesterol, 6 g fiber, 356 mg sodium
Enjoy these tasty onions with 4 ounces of your favorite grilled green fish and steamed purple potatoes.
In a medium saucepan, warm the olive oil and cook the onion over medium heat for 10 minutes, stirring occasionally. Add the vinegar and salt and pepper to taste, and continue to cook and stir for about 2 minutes. Taste and adjust the seasoning as necessary.
MAKES 2 SERVINGS (⅓ CUP EACH)
Per serving: 144 calories, <1 g protein, 6 g carbohydrates, 14 g fat, 0 mg cholesterol, 1 g fiber, 4 mg sodium
Don’t be put off by the long ingredient list; all of the ingredients are easy and quick to add, and together they provide a rich, wonderful flavor. What I love about this delicious recipe, which is from my friend Kristie Henderson, is that you can use it with any kind of protein—tofu, chicken, lamb, chickpeas, even ground turkey.
1. Place the onion quarters in a blender or food processor with ⅓ cup water. Puree until smooth. Set aside.
2. Gently smash the cloves and cardamom on a cutting board with the side of a chef’s knife to release more flavor.
3. Heat the oil in a medium saucepan over medium-high heat.
4. Add the mustard seeds, cumin seeds, cloves, cardamom, cinnamon, and chile pepper, and cook for 1 minute. Then add the pureed onion. Cook, stirring occasionally, for 5 to 7 minutes, or until the onion is soft and the mixture reduces slightly.
5. Add the tomatoes, tofu, chickpeas, remaining ½ cup water, salt to taste, and turmeric and cook for 5 to 7 minutes longer.
6. Add the coriander, garam masala, chili powder, and mango powder, if desired, and cook for 2 minutes longer.
7. Serve hot, garnished with the chopped onion and cilantro, if desired.
MAKES 4 SERVINGS
Per serving: 229 calories, 10 g protein, 30 g carbohydrates, 9 g fat, 0 mg cholesterol, 7 g fiber, 985 mg sodium
In the colder months, I crave heartier flavors. Using a small amount of butter along with the olive oil provides that rich buttery taste but keeps the saturated fat levels in check.
In a large skillet, melt the butter over medium heat. Add the olive oil, cabbage, salt, and pepper, and toss lightly with tongs to combine. Cook until the cabbage is wilted through and slightly browned on the edges, about 10 minutes, stirring occasionally.
MAKES 2–4 SERVINGS (1¼ CUPS EACH)
Per serving: 132 calories, 3 g protein, 15 g carbohydrates, 8 g fat, 9 mg cholesterol, 9 g fiber, 423 mg sodium
Venison is so lean that there’s typically no need for the step of draining fat from the browned meat. If you don’t have access to local wild venison, try using free-range bison meat instead (in which case you may need to drain first). Dried porcini mushrooms add a meaty taste and texture—and are super light to ship—and there are some wonderful sustainable mushroom companies around the country. Mushrooms also have a 365-days-a-year growing season! This dish is truly exceptional spooned over a cup of prepared polenta.
1. In a medium saucepan, warm the olive oil and cook the onion, carrot, celery, fennel seeds, and oregano over medium-high heat until soft, about 5 minutes.
2. Add the venison or bison and the garlic. Lower the heat to medium and continue cooking until the meat is browned. Add the tomatoes, tomato paste, bay leaf, thyme, red wine, salt, pepper to taste, and mushrooms, if desired, and simmer for about 30 to 40 minutes, or until the sauce is reduced and thickened and the flavors have combined. Remove and discard the bay leaf and thyme sprigs.
MAKES 8 SERVINGS
Per serving: 159 calories, 10 g protein, 8 g carbohydrates, 10 g fat, 30 mg cholesterol, 1 g fiber, 424 mg sodium
Green is just the environmental color of this delicious morning breakfast drink (the blueberries actually make it purple), but it’s a nice “green” recipe because it uses soymilk plus local fruit and honey.
MAKES 2 SERVINGS
Per serving: 154 calories, 6 g protein, 26 g carbohydrates, 3 g fat, 1 mg cholesterol, 3 g fiber, 93 mg sodium
Prepare ½ cup dry oatmeal with water. When cooked, swirl in 2 tablespoons canned pumpkin and warm through. Top with 2 tablespoons dried local cherries (or other dried local fruit) and 2 tablespoons chopped walnuts. Sweeten with 1 teaspoon maple syrup, if you desire.
MAKES 1 SERVING
Per serving: 386 calories, 11 g protein, 58 g carbohydrates, 13 g fat, 0 mg cholesterol, 10 g fiber, 2 mg sodium
This recipe is compliments of my friend Melanie Plesko, RD, who is also a trained chef with a passion to seek out flavorful, nutritious, locally grown food. Whole wheat pastry flour is a great staple to have on hand; it has a softer texture than regular whole wheat flour. I usually substitute about half of the white flour called for in recipes with it to boost fiber and nutrients while still keeping baked goods soft and delicious. I often add a handful of chopped walnuts (about ⅓ cup) and ¼ cup dark chocolate chips.
1. Preheat the oven to 350°F. Spray an 8" × 4" loaf pan with canola spray, or lightly brush with canola oil.
2. In a large bowl, combine the flours, baking powder, baking soda, cinnamon, and salt. In another bowl, whisk together the sugar, pumpkin, soymilk, butter, orange zest, orange juice, and egg. Add to the flour mixture and stir just until combined. Then fold in the cranberries.
3. Pour the batter into the prepared loaf pan. Bake for 1 hour, or until a toothpick inserted into the center comes out clean. Let cool for 10 minutes before slicing.
MAKES 1 LOAF (12 SLICES)
Per slice: 201 calories, 3 g protein, 38 g carbohydrates, 5 g fat, 29 mg cholesterol, 3 g fiber, 284 mg sodium
Follow the directions for the Fall Green Frittata (page 261), but substitute ⅔ cup of the leftover Roasted Fall Vegetables (page 286) instead of the Gorgeous Greens.
MAKES 2 SERVINGS
Per serving: 222 calories, 15 g protein, 11 g carbohydrates, 15 g fat, 450 mg cholesterol, 2 g fiber, 340 mg sodium
A turniplike root vegetable that has a flavor similar to strong celery combined with parsley, celery root is also known as celeriac. Unlike celery, it must be peeled before preparation. But don’t let that discourage you—this salad is fabulous!
In a large bowl, soak the grated celery root in the water and lemon juice mixture for 15 minutes to prevent browning. Drain. Mix with the vinaigrette, cherries, and pepper. Taste and adjust the seasoning. Chill in the refrigerator for at least 1 hour.
MAKES 7 SERVINGS
Per serving: 159 calories, 1 g protein, 13 g carbohydrates, 12 g fat, 0 mg cholesterol, 2 g fiber, 72 mg sodium
Bisque seems so decadent, but the butternut squash provides a rich, creamy texture with very little additional fat. This recipe is from my friend Melanie Plesko, RD, who is also a trained chef with a passion to seek out flavorful, nutritious, locally grown food.
1. Preheat the oven to 375°F. Cut the squash in half lengthwise and discard the seeds. Place the squash halves, cut side down, on a baking sheet; bake for 45 minutes, or until tender. Cool. Using a spoon, scoop out the flesh into a bowl and mash; set aside.
2. In a Dutch oven, melt the butter over medium-high heat and add the oil. Add the pears and onion and cook, stirring frequently, for 10 minutes, or until lightly browned. Add the reserved squash, the water, nectar, broth, curry powder, salt, and pepper. Bring to a boil, partially cover, reduce the heat, and simmer for 40 minutes. Puree in batches in a blender or food processor. Stir in the half-and-half and maple syrup, if desired.
3. Ladle into bowls, top with the pumpkin seeds, and serve.
MAKES 8 SERVINGS (⅔ CUP EACH)
Per serving: 167 calories, 3 g protein, 33 g carbohydrates, 4 g fat, 7 mg cholesterol, 6 g fiber, 392 mg sodium
This recipe is super easy, and it makes tasty leftovers. And it’s another great “bridge dish” to help meat-eaters feel satisfied; you can omit 1 can of beans and add ½ pound ground wild game, or even add a package of “meat crumbles” from your freezer section for the appearance and texture of meat. Since the peppers are out of season (hence, higher carbon), you could make an even greener version by substituting butternut squash instead.
1. In a large saucepan or Dutch oven, warm the olive oil over medium heat and cook the onion, stirring frequently, for 5 minutes.
2. Add the garlic, bell peppers, cumin, oregano, chili powder, paprika, salt, black pepper to taste, and ground red pepper, and continue to cook until softened, about 4 to 5 minutes.
3. Add the beans and tomatoes and bring to a simmer. Simmer gently for about 20 minutes, or until the flavors have combined. Taste and adjust the seasonings, and serve garnished with cilantro or onions, if desired.
MAKES 6 SERVINGS (1½ CUPS EACH)
Per serving: 245 calories, 9 g protein, 34 g carbohydrates, 8 g fat, 0 mg cholesterol, 9 g fiber, 942 mg sodium
Enjoy 1½ cups of chopped watercress drizzled with 2 teaspoons Pomegranate Vinaigrette (below) and 1 tablespoon pistachios.
MAKES 1 SERVING
Per serving: 63 calories, 3 g protein, 4 g carbohydrates, 5 g fat, 0 mg cholesterol, 1 g fiber, 29 mg sodium
This recipe comes compliments of my friend chef Keith Snow from Harvest Eating. He specifically suggests using bulk olive oil in this recipe, as the flavor of extra virgin is a bit too strong for the dressing (you could use canola oil instead). He’s an absolute whiz at making seasonal eating tasty, easy, and fun.
1. Simmer the pomegranate juice in a small saucepan until reduced to ¼ cup. Cool.
2. Add the mustard, shallot, garlic, and lemon juice. Whisk well.
3. Season with salt and pepper to taste. Slowly drizzle the olive oil into the vinaigrette, whisking constantly, until emulsified. Can be stored, covered tightly, in the fridge for up to a week.
MAKES ABOUT ½ CUP, 12 SERVINGS (2 TEASPOONS EACH)
Per serving: 19 calories, 0 g protein, 1 g carbohydrates, 2 g fat, 0 mg cholesterol, 0 g fiber, 12 mg sodium
Avocados are in season in California and Florida during the winter months, and though the food miles may be a bit longer, their outstanding nutrition (a slew of phytochemicals for heart health and vitamin E for healthy skin, to name a few) and heart-healthy fats make them a wise trade—especially as part of your new delicious flexitarian lifestyle. Their heavy exterior means they don’t need to be heavily packaged.
This recipe is inspired by a salad that I love from Ina Garten’s Barefoot Contessa series. The refreshing contrast between smooth and creamy avocado, sharp endive, and tangy mustard is oh so satisfying.
In a medium bowl, whisk together the olive oil, lemon juice, and mustard. Add the endives and avocado and toss gently to coat. Season to taste with salt and pepper.
MAKES 2 SERVINGS
Per serving: 232 calories, 8 g protein, 23 g carbohydrates, 15 g fat, 0 mg cholesterol, 26 g fiber, 177 mg sodium
Toss 3 thin avocado slices with about ½ cup orange sections (about half of an orange).
MAKES 1 SERVING
Per serving: 76 calories, 1 g protein, 10 g carbohydrates, 4 g fat, 0 mg cholesterol, 5 g fiber, 2 mg sodium
Look no more for a fantastic “egg salad” recipe that uses tofu instead of eggs. This is easy and tasty, and can be a staple in grab-and-go lunches. This recipe is compliments of Fairweather Natural Foods in Park City, Utah. I am grateful that they shared it with me, as I’ve been a devotee ever since I first found it! The nutritional yeast adds flavor but also provides a rich source of protein and vitamin B12, so it’s best not to omit it. Enjoy in a whole wheat pita with ½ cup chopped or shredded seasonal vegetables.
In a medium bowl, mix together the mayonnaise, garlic, parsley, yeast, turmeric, celery, and dill until well combined. Add the tofu and gently fold into the mixture. Taste and season with salt and pepper.
MAKES 4 SERVINGS (⅔ CUP EACH)
Per serving: 214 calories, 10 g protein, 5 g carbohydrates, 17 g fat, 5 mg cholesterol, 2 g fiber, 112 mg sodium
Top unlimited endive leaves with 3 ounces extra Roasted Rosemary Chicken (page 286), 1 tablespoon cashews, 1 tablespoon sunflower seeds, 2 tablespoons dried cherries, ½ cup rinsed and drained beans (kidney, navy, or chickpeas), 2 tablespoons chopped red onion, and ⅓ cup tangerine slices. Drizzle with 1 tablespoon Pomegranate Vinaigrette (page 278). Serve with 6 whole grain crackers.
MAKES 1 SERVING
Per serving: 449 calories, 30 g protein, 54 g carbohydrates, 14 g fat, 48 mg cholesterol, 15 g fiber, 105 mg sodium
This super-easy and delicious preparation will go over well for even the most die-hard skeptics, and the cheese is used here to make it tasty and comforting. It’s inspired by a recipe I love by chef Heidi Swanson. Look for small Brussels sprouts that are tightly closed; the larger ones don’t cook as quickly and can be tougher. Because they taste best as soon as they’re cooked, and it’s so fast and foolproof, this is one recipe that you should make fresh each time.
1. Place the Brussels sprouts in a medium bowl and toss with 2 tablespoons of the olive oil until coated.
2. Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Place the Brussels sprouts in the pan flat side down (keep to a single layer), sprinkle with the salt and pepper, cover, and cook until just tender and the bottoms just begin to brown, about 5 minutes; do not overcook. You can taste one of the sprouts to gauge tenderness if need be. If still hard, cover and cook for a few more minutes.
3. Once just tender, uncover, increase the heat to medium-high, and cook until the flat sides are brown and caramelized, about 3 to 4 more minutes. Toss them once or twice to get nice browning on the rounded sides, too. Sprinkle with the cheese and nuts. Serve hot.
MAKES 5 SERVINGS (½ CUP EACH)
Per serving: 151 calories, 4 g protein, 8 g carbohydrates, 12 g fat, 6 mg cholesterol, 4 g fiber, 273 mg sodium
Preheat the oven to 375°F. Bake the sweet potatoes until soft, about 45 minutes. Remove and let cool. Scoop the flesh into a medium bowl and add the lime juice; mash well. Alternately, you can puree in a food processor for a whipped, smooth consistency. Add the salt and pepper and serve hot.
MAKES 2 SERVINGS
Per serving: 115 calories, 2 g protein, 27 g carbohydrates, 0 g fat, 0 mg cholesterol, 5 g fiber, 280 mg sodium
MAKES 15 SERVINGS (⅛ CUP)
Per serving: 143 calories, 13 g carbohydrates, 3 g fiber, 4 g protein, 1 mg cholesterol, 8 g fat, 30 mg sodium
Lentils are a fantastic addition to your eating style because they are loaded with fiber, rich in folate, and high in protein. Even more important, they help regulate blood sugar (by slowing the rate at which glucose is absorbed) and are incredibly versatile in cooking. There are many types of lentils, so feel free to serve whichever kind you like best. Personally, I like the red and the French lentils (which are smaller, greenish lentils) because of their creamy texture, beautiful color, and quicker cooking time.
In a medium saucepan, place the lentils, broth, and onion. Simmer until tender, about 30 minutes. Add more liquid if necessary. Taste and adjust the seasoning.
MAKES 9 SERVINGS (⅔ CUP EACH)
Per serving: 124 calories, 8 g protein, 21 g carbohydrates, 1 g fat, 0 mg cholesterol, 4 g fiber, 203 mg sodium
Enjoy 4 ounces of grilled, baked, or broiled organic local pork tenderloin drizzled with 2 tablespoons Pomegranate Vinaigrette (page 278). Serve with 1 cup of roasted cauliflower and 1 cup Warm Pink Lentils (above).
MAKES 1 SERVING
Per serving: 226 calories, 30 g protein, 3 g carbohydrates, 10 g fat, 83 mg cholesterol, 0 g fiber, 101 mg sodium
Here’s another recipe that comes compliments of my friend Chef Keith Snow from Harvest Eating. This dish highlights all that is so delicious and hearty about lean and green eating in wintertime. Roast the cauliflower and shallots in advance (using the basic method from the Roasted Fall Vegetables, page 286), and the dish is a cinch.
KALE ALMOND PESTO
PASTA
1. To make the pesto: In the bowl of a food processor, add the kale, almonds, shallots, garlic, salt to taste, cheese, and pepper to taste.
2. Pulse several times to combine, then drizzle in the olive oil.
3. Taste and adjust the seasoning.
4. Refrigerate for up to 1 week. Freeze remaining pesto in ice-cube trays for future use.
5. To make the pasta: In a large skillet over medium heat, place 3 tablespoons of the olive oil, the cauliflower, and the shallots. Cook, stirring frequently, for 2 minutes, then add the cooked pasta. Stir to combine.
6. Add 3 tablespoons of the pesto and stir often to prevent sticking. Add 1 tablespoon chives, if desired, and the orange zest and continue stirring. Add the orange juice and salt and pepper to taste. Ladle into bowls, top with the remaining 1 tablespoon of chives, if desired, and serve. (If you have any remaining cheese left in your Prescription, add 1 tablespoon Parmesan per serving.)
MAKES 3 SERVINGS (PLUS 3 CUPS PESTO)
Per serving: 450 calories, 12 g protein, 31 g carbohydrates, 34 g fat, 12 mg cholesterol, 7 g fiber, 467 mg sodium
When my grill is covered with 4 feet of snow (which is about 4 months of the year), steamed fish is comforting and warm in winter, easy to make, and a low-fat preparation. This dish is another delicious way to enjoy any remaining Kale Almond Pesto!
1. Preheat the oven to 375°F.
2. Place a large square of parchment paper on a baking sheet or in a casserole dish. Place the fish on the parchment paper. Drizzle the olive oil over the fish and add a pinch of salt and pepper. Top with the onion and lemon. Fold up the parchment paper so the fish is sealed into this “pouch.”
3. Bake until steamed and cooked through, about 15 minutes. Use caution when opening the pouch, as it may be hot.
4. Top with the pesto and serve.
MAKES 1 SERVING
Per serving: 279 calories, 33 g protein, 6 g carbohydrates, 13 g fat, 56 mg cholesterol, 2 g fiber, 151 mg sodium
Enjoy 4 ounces of grilled or baked wild Alaskan salmon (ideally, frozen at sea) topped with 1 tablespoon of your thawed frozen summer pesto. (If you don’t have pesto, you can drizzle with 1 tablespoon Pomegranate Vinaigrette [page 278] for a delicious alternative.)
MAKES 1 SERVING
Per serving: 251 calories, 28 g protein, 1 g carbohydrates, 15 g fat, 78 mg cholesterol, 0 g fiber, 187 mg sodium
This, too, was inspired by an Ina Garten dish. To me, nothing is more comforting than a roast chicken dinner after a long day when it’s cold out. You can use any combo of your favorite seasonal vegetables here. Make sure all the veggies are cut into roughly the same size, so they all will be ready at the same time.
CHICKEN
ROASTED FALL VEGETABLES
1. To make the chicken: Preheat the oven to 400°F. Rinse and pat dry the chicken, then place in a roasting pan. Stuff the lemon, garlic, and rosemary into the cavity of the chicken and either fold the legs closed (I am often too lazy to do the official “tie with twine”) or tie with kitchen string. Drizzle the chicken with the olive oil, rubbing it evenly over the outside of the chicken. Tuck the onion around the sides of the chicken. Season with salt and pepper. Roast for 1 to 1½ hours, or until a thermometer inserted into a breast registers 170°F and the juices run clear. Remove and let rest for about 10 minutes before slicing.
2. To make the vegetables: Place all ingredients on a baking sheet or in a casserole dish and toss together. When the chicken has about 30 minutes left to cook, place the vegetables in the oven. Roast alongside the chicken until the vegetables are tender, about 35 to 40 minutes.
MAKES 8 SERVINGS
Per 4-ounce serving (chicken only): 243 calories, 18 g protein, 1 g carbohydrates, 16 g fat, 78 mg cholesterol, 0 g fiber, 73 mg sodium
Per serving (vegetables only): 143 calories, 2 g protein, 21 g carbohydrates, 7 g fat, 0 mg cholesterol, 4 g fiber, 39 mg sodium
Apples or pears work well in this delicious topping. You can make this in the fall, too, and use a splash of fresh local apple cider instead of the pear nectar.
In a small saucepan, warm the nectar. Add the apples, cinnamon, and nutmeg and simmer until softened and slightly reduced, about 4 to 5 minutes. Serve warm or chilled.
MAKES 8 SERVINGS, ABOUT 2 CUPS (¼ CUP EACH)
Per serving: 29 calories, 0 g protein, 8 g carbohydrates, 0 g fat, 0 mg cholesterol, 2 g fiber, 1 mg sodium