open-faced tomato sandwiches with herbs and creamy tofu spread
greek-yogurt and vegetable sandwiches
salmon salad and curried egg on multigrain bread
grilled mushroom burgers with white-bean spread
pita sandwiches with spinach-chickpea spread
quinoa-and-turkey patties in pita with tahini sauce
Open-Faced Tomato Sandwiches with Herbs and Creamy Tofu Spread
MAKES 2
These open-faced sandwiches are a delicious way to showcase the season’s best tomatoes. Try the tofu spread as a low-fat and nutritious alternative to cream cheese; the recipe makes about three-quarters of a cup, enough for four additional sandwiches.
FOR THE SPREAD
7 ounces (½ package) firm or extra-firm tofu, drained
3 tablespoons neutral-tasting oil, such as canola or safflower
1 tablespoon extra-virgin olive oil
2 tablespoons fresh lemon juice
Coarse salt
FOR THE SANDWICHES
4 slices whole-grain bread
2 tomatoes, cut into 8 slices
⅓ cup mixed fresh herb leaves, such as parsley, basil, chives, and cilantro, chopped (or left whole if small)
Coarse salt
Pat dry tofu with a clean kitchen towel. Transfer to blender and puree with both oils and the lemon juice until smooth; season with ½ teaspoon salt (or to taste). Spread onto bread and top with tomato slices. Sprinkle with herbs and salt, and serve immediately.
per serving: 540 calories; 3 g saturated fat; 26.3 unsaturated fat; 0 mg cholesterol; 39.2 g carbohydrates; 18 g protein; 599 mg sodium; 7.5 g fiber
Greek-Yogurt and Vegetable Sandwiches
MAKES 2
A nutrition-rich combination of yogurt, carrots, walnuts, and avocado is made even more healthful with the addition of sprouts, an excellent source of phytonutrients.
2 carrots, peeled
1 ripe, firm avocado
4 slices whole-wheat bread
½ cup plain Greek-style yogurt (2 percent)
⅓ cup walnut pieces, toasted and chopped
1 cup sunflower sprouts
1 teaspoon extra-virgin olive oil
Coarse salt and freshly ground pepper
1 Grate carrots on the large holes of a box grater. Cut avocado in half lengthwise, and remove pit. Peel and thinly slice.
2 Spread 2 slices of bread with the yogurt, dividing evenly. Top each with carrots, avocado, walnuts, and sunflower sprouts. Drizzle with oil, sprinkle with a pinch each of salt and pepper, and top with remaining slices of bread; serve.
per serving: 543 calories; 5 g saturated fat; 26.5 g unsaturated fat; 3.7 mg cholesterol; 50.5 g carbohydrates; 17.5 g protein; 529 mg sodium; 14.5 g fiber
MAKES 4
Egg salad sandwiches are often loaded with mayonnaise, but this version relies instead on ricotta and yogurt for creaminess. Watercress and whole-grain bread are other healthful updates. Eggs, of course, provide high-quality protein in addition to a variety of other nutrients, such as choline.
8 large hard-cooked eggs
3 tablespoons part-skim ricotta cheese
3 tablespoons plain Greekstyle yogurt (2 percent)
2 teaspoons Dijon mustard
2 teaspoons finely chopped fresh chives
Coarse salt and freshly ground pepper
2 cups watercress, thick stems removed
8 thin slices whole-grain bread
1 Peel eggs; cut in half, and remove yolks. Crumble yolks into a bowl. Finely chop egg whites, and add to bowl.
2 Whisk together ricotta, yogurt, mustard, chives, and ½ teaspoon salt in a small bowl; season with pepper. Add to egg mixture, and gently stir to combine.
3 Arrange egg salad, then watercress, over 4 slices of bread, dividing evenly. Top with remaining slices of bread, and serve.
per serving: 308 calories; 4.9 g saturated fat; 6.7 g unsaturated fat; 429 mg cholesterol; 26.6 g carbohydrates; 20.2 g protein; 718 mg sodium; 3.4 g fiber
Salmon Salad and Curried Egg on Multigrain Bread
SERVES 4
Wild salmon is widely available in cans. To ensure that you’re getting the most sustainable option, look for the blue Marine Stewardship Council logo on the label. The warming spices that make up curry powder—typically a combination of turmeric, coriander, cinnamon, and cumin, among others—also offer a wealth of health benefits, including boosting metabolism and decreasing inflammation.
1 can (7.5 ounces) wild red Alaskan or sockeye salmon (about 1 cup), drained
1 tablespoon plus 1 teaspoon extra-virgin olive oil
2 teaspoons finely grated lemon zest, plus 1 tablespoon fresh lemon juice
2 teaspoons minced shallot
Coarse salt and freshly ground pepper
4 slices multigrain bread
½ teaspoon curry powder
1 pint pea shoots or sprouts, such as alfalfa, radish, or broccoli
1 Mix salmon and oil in a bowl, using a fork to flake the salmon. Stir in 1 teaspoon lemon zest along with the lemon juice and shallot. Season with pepper. Spread onto bread slices, dividing evenly.
2 Peel and slice eggs, and place 2 slices on each piece of bread. Mix 1½ teaspoons salt with the curry powder in a small bowl; sprinkle on top of each egg slice. Dividing evenly, sprinkle each with remaining lemon zest and top with sprouts; serve.
per serving: 318 calories; 3.1 g saturated fat; 9.3 g unsaturated fat; 235 mg cholesterol; 23.3 g carbohydrates; 21.3 g protein; 620 mg sodium; 2.2 g fiber
Grilled Mushroom Burgers with White Bean Spread
MAKES 4
Portobello mushrooms are a nutritious and satisfying alternative to burgers made with beef or turkey. Here they are accompanied by a spread of pureed cannellini beans for added protein—and flavor. To clean the mushroom caps, wipe them with a damp paper towel; do not rinse or soak, or they will remain soggy even after cooking.
2 large garlic cloves, minced
2 tablespoons chopped fresh thyme
1 cup canned cannellini beans, drained and rinsed
2 tablespoons plus 2 teaspoons extra-virgin olive oil
Freshly ground pepper
8 large portobello mushroom caps (about 1 pound), cleaned
1 tablespoon plus 1 teaspoon balsamic vinegar
2 large red onions (about 1 pound), sliced ¼ inch thick
4 whole-grain hamburger buns
4 thin slices cheddar cheese (2 ounces)
½ small bunch arugula (about 2½ ounces), washed and dried
1 Heat a grill or grill pan to medium (if using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 6 to 8 seconds). In a food processor, puree one-quarter of the garlic (about ½ teaspoon), 1 tablespoon thyme, the cannellini beans, and 1 teaspoon oil until smooth. If mixture is too thick to spread, add a bit of water. Season with pepper, and pulse to combine.
2 Combine the remaining garlic and remaining 1 tablespoon thyme with 1 tablespoon plus 2 teaspoons oil in a shallow dish. Place the mushroom caps in the garlic mixture, and turn to coat. Season with pepper; drizzle with vinegar.
3 Place onion slices on a plate, and lightly coat each side with remaining 2 teaspoons oil. Grill the onions until lightly charred on the first side, about 3 minutes. Flip the onions, and continue grilling until tender and charred on the other side, about 3 minutes more. Transfer onions to a clean plate; cover to keep warm.
4 Working in batches if necessary, place mushrooms on the grill, stem side up. Grill until browned on the first side and juices have begun to collect in the centers, about 5 minutes. Flip mushrooms, and continue cooking until stem side of each cap is browned and center is tender, about 4 minutes more.
5 Split hamburger buns, and place cut side down on the grill; cook just until warm and toasted. Spread ¼ cup bean puree on the bottom half of each bun, and top with 2 grilled mushroom caps. Layer each with sliced cheese, grilled onions, and a small handful of arugula. Top with remaining roll halves, and serve.
per serving: 382 calories; 4.2 g saturated fat; 9.8 g unsaturated fat; 15 mg cholesterol; 46.7 g carbohydrates; 14 g protein; 447 mg sodium; 9.2 g fiber
SERVES 4
This refreshing roll packs a lot of health within its wrapper: Kiwifruit provides vitamin C; savory peanuts are rich with B vitamins, vitamin E, and healthy monounsaturated fat; fresh mint leaves soothe the digestive tract. Look for the noodles and wrappers in the Asian foods section of your grocery store.
2 ounces thin rice noodles
¼ cup packed fresh mint leaves
¼ cup honey
1 tablespoon fresh lime juice
⅛ teaspoon chili powder
8 round spring roll wrappers (8-inch)
4 kiwifruit, sliced in half lengthwise, peeled, and thinly sliced crosswise
⅓ cup peanuts, coarsely chopped
1 Cook noodles in a pot of boiling water until tender, according to package directions. Drain and rinse under cool water; pat dry with paper towels. In a bowl, toss noodles with mint and 1 tablespoon honey.
2 For the dipping sauce, whisk remaining 3 tablespoons honey with 1 tablespoon water, the lime juice, and chili powder.
3 Forming one roll at a time, soak wrapper in a bowl of warm water until softened, about 30 seconds. Lift out and transfer to work surface. Dividing evenly, layer kiwi, noodles, and peanuts at one end of wrapper. Fold over ends and roll tightly to enclose filling. Cover rolls with a damp kitchen cloth while you work.
4 To serve, slice rolls in half on the diagonal, and pass dipping sauce alongside.
per serving: 275 calories; .9 g saturated fat; 5.2 g unsaturated fat; 0 mg cholesterol; 52 g carbohydrates; 5.8 g protein; 111 mg sodium; 4.1 g fiber
Pita Sandwiches with Spinach-Chickpea Spread
SERVES 4
Iron- and folate-rich chickpeas and spinach combine in a delicious sandwich spread that can also be served atop halved cherry tomatoes for a snack.
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 can (15 ounces) chickpeas, drained and rinsed
1 tablespoon plus 1 teaspoon fresh lemon juice
10 ounces spinach, trimmed, washed well, and drained
Coarse salt
½ teaspoon crushed red pepper flakes
2 teaspoons tahini (sesame seed paste)
2 whole-wheat pitas (6-inch), halved
1 tomato, thinly sliced
1 Heat oil in a large saucepan over medium. Cook garlic, stirring, until fragrant, about 1 minute. Add chickpeas and 1 tablespoon lemon juice. Cook, stirring, 1 minute. Add spinach, ¼ teaspoon salt, and the crushed red pepper flakes. Cover; raise heat to medium-high. Cook, stirring once, until spinach has wilted, about 4 minutes. Uncover; raise heat to high. Cook, stirring, until most of the liquid has evaporated, about 2 minutes. Let cool.
2 Pulse chickpea mixture with tahini, remaining 1 teaspoon lemon juice, and ¼ teaspoon salt in a food processor until slightly chunky. (Spread can be refrigerated for up to 2 days in an airtight container.)
3 To serve, fill each pita half with ¼ cup spread, and layer with tomato slices.
per serving: 265 calories; .9 g saturated fat; 4.7 g unsaturated fat; 0 mg cholesterol; 42 g carbohydrates; 11.8 g protein; 494 mg sodium; 8.7 g fiber
Quinoa-and-Turkey Patties in Pita with Tahini Sauce
SERVES 6
These patties are inspired by the Middle Eastern dish kibbe, most often made of ground lamb and bulgur wheat. The combination of turkey and quinoa is particularly rich in protein, with a chewy texture that contrasts nicely with the crisp cucumber and red-onion slices, and the creamy tahini dressing served alongside.
2¼ cups water, or more as needed
1 cup quinoa, rinsed and drained
1 garlic clove
¼ cup tahini (sesame seed paste)
¼ cup fresh lemon juice
12 ounces ground turkey, preferably at least 7% fat
¼ teaspoon plus 1 pinch ground allspice
½ teaspoon plus 1 pinch ground cumin
Pinch of crushed red pepper flakes (optional)
2 tablespoons finely chopped fresh mint
2 scallions, trimmed and finely chopped
Coarse salt
2 teaspoons neutral-tasting oil, such as canola or safflower, plus more if needed
6 lettuce leaves, torn into large pieces
1 English cucumber, thinly sliced
1 small red onion, halved and thinly sliced
6 pitas (6-inch)
1 Bring 2 cups water to a boil in a medium saucepan. Add quinoa; return to a boil. Stir once, cover, and reduce heat to a simmer. Cook until quinoa is tender but still chewy and has absorbed all the liquid, about 15 minutes. Fluff quinoa with a fork; let cool.
2 Meanwhile, process garlic, tahini, lemon juice, and remaining ¼ cup water in a food processor until smooth. If mixture is too thick to pour, thin with more water. Transfer dressing to a small bowl; cover and refrigerate.
3 In a clean food processor, pulse turkey, allspice, cumin, crushed red pepper flakes (if using), mint, scallions, and ¾ teaspoon salt until a smooth paste forms. Add quinoa; process until mixture comes together around the blade, about 2 minutes. Transfer to a bowl. With dampened hands, roll about 2 tablespoons quinoa mixture into a ball; flatten slightly, and place on a plate. Repeat with remaining mixture to make 24 patties.
4 Heat the oil in a large cast-iron skillet or grill pan over medium, until hot but not smoking. Working in batches, fry patties until cooked through, about 8 minutes per side. Transfer patties to a clean plate, and cover loosely with foil to keep warm. Add more oil to skillet between batches as necessary.
5 Divide lettuce, cucumber, and red onion evenly among pita breads. Top each with 4 quinoa patties, then drizzle each sandwich with about 1 tablespoon tahini dressing. Fold pitas over filling, and serve.
per serving: 434 calories; 2.1 g saturated fat; 6.9 g unsaturated fat; 32.5 mg cholesterol; 60 g carbohydrates; 23 g protein; 380 mg sodium; 5.1 g fiber
SERVES 6
In these vegetarian rolls, shredded cabbage adds cancer-fighting beta-carotene; nori—sheets of dried seaweed—supplies calcium, magnesium, and iron; and shiitakes boost the immune system, thanks to the active compound lentinan. Look for soba noodles and nori in the Asian foods section of your grocery store.
12 dried shiitake mushrooms (1 to 2 ounces)
1½ cups hot water
2 teaspoons fresh lime juice
2 tablespoons low-sodium tamari soy sauce
2 tablespoons plus 1 teaspoon finely chopped cilantro
Coarse salt
4 ounces soba noodles (preferably 100 percent buckwheat)
½ teaspoon toasted sesame oil
1 tablespoon neutral-tasting oil, such as canola or safflower
2 large shallots, thinly sliced
4 garlic cloves, minced
2 tablespoons minced peeled fresh ginger
5 cups finely shredded savoy cabbage (from about ½ head)
4 scallions, trimmed (3 thinly sliced crosswise on the diagonal; 1 julienned for sauce)
6 nori sheets
1 Place dried mushrooms in a bowl and add the hot water. Set a small bowl or plate on top of mushrooms to keep them submerged. Let stand until mushrooms are soft, about 20 minutes. Remove mushrooms with a slotted spoon, and cut into ¼-inch strips. Pass soaking liquid through a sieve into another bowl; reserve liquid.
2 To make the dipping sauce, stir together 1 cup reserved liquid, the lime juice, 1 teaspoon each tamari and cilantro, and a pinch of salt.
3 Bring a medium pot of water to a boil. Cook noodles according to package instructions. Drain in a colander. Rinse with cold water; drain again. Transfer to a bowl; toss with sesame oil and remaining 2 tablespoons cilantro.
4 Heat the canola oil in a large skillet over medium-high. Stir in shallots, garlic, and ginger. Cook, stirring occasionally, until shallots begin to brown, about 2 minutes (if the shallots begin to stick to pan, stir in 1 tablespoon reserved liquid). Add cabbage, and toss to combine. Reduce heat to medium. Cook, stirring occasionally, until cabbage wilts slightly, about 2 minutes. Stir in mushrooms, ¼ cup reserved soaking liquid, and remaining 1 tablespoon plus 2 teaspoons tamari. Cover, and cook, stirring occasionally, until cabbage is tender, about 7 minutes. Stir in sliced scallions. Remove from heat.
5 Using tongs, pass each nori sheet over the medium-hot flame of a gas burner, turning, until fragrant and crisp, about three times on each side. (Alternatively, toast sheets directly over a medium-hot electric burner for 30 seconds to 1 minute each, flipping once.)
6 Forming one roll at a time, and dividing filling evenly, place noodles along one edge of the nori, leaving a 1-inch border; top with cabbage mixture. Starting at the side with the filling, roll up sheet, enclosing filling. Slice rolls in half on the diagonal. Garnish dipping sauce with julienned scallion, and serve.
per serving: 151 calories; .3 g saturated fat; 2.5 g unsaturated fat; 0 mg cholesterol; 28 g carbohydrates; 6.4 g protein; 461 mg sodium; 3.6 g fiber