lentils with ginger, golden beets, and herbs
roasted brussels sprouts with pear and shallots
steamed rutabaga and potato salad
edamame and butternut squash succotash
steamed broccoli with miso-sesame dressing
baked plum tomatoes with herbed rice stuffing
sweet potato wedges with sesame-soy dipping sauce
cauliflower and barley salad with toasted almonds
quinoa and toasted-amaranth slaw
wheat berries with mixed vegetables
kale slaw with peanut dressing
Lentils with Ginger, Golden Beets, and Herbs
SERVES 6
High-protein lentils are enlivened here by coriander, ginger, mint, and cilantro. For the best flavor, toast whole coriander seeds, then grind them to a fine powder. In a pinch, you can substitute a teaspoon of ground coriander instead of grinding your own. Beets add heart-healthy iron, potassium, and folate.
1 pound (about 6) golden or red beets, trimmed
½ cup water
Coarse salt and freshly ground pepper
1 tablespoon plus 1 teaspoon extra-virgin olive oil
¾ cup (6 ounces) small lentils, such as French green or black beluga
6 thin slices peeled fresh ginger, plus 1 teaspoon finely grated
¼ red onion, finely chopped
2 tablespoons red-wine vinegar
2 teaspoons honey
1½ teaspoons coriander seeds, toasted and finely ground
¼ cup coarsely chopped fresh mint, plus more leaves for garnish
2 tablespoons coarsely chopped cilantro, plus more leaves for garnish
1 Place beets, the water, and ¼ teaspoon salt in a baking dish. Cover with parchment, then foil, and bake until beets are tender when pierced with the tip of a sharp knife, 45 to 55 minutes. Let stand until cool enough to handle. Rub off skins with paper towel, then quarter beets and place in a small bowl. Toss with 1 teaspoon oil.
2 Meanwhile, combine lentils and sliced ginger in a saucepan, and cover with water by 2 inches. Bring to a boil. Reduce heat, and simmer gently. Cook, stirring occasionally, until lentils are tender, about 20 minutes. Drain; discard ginger. Transfer to a large bowl, and stir in ½ teaspoon salt.
3 Combine grated ginger, the onion, vinegar, honey, and ¼ teaspoon salt; let stand 15 minutes. Whisk in remaining 1 tablespoon oil and the ground coriander. Pour over lentils, and toss to coat. Season with pepper. Stir in chopped mint and cilantro. Arrange beet wedges on top of lentils. Garnish with herb leaves, and serve immediately.
per serving: 173 calories; 1 g saturated fat; 3 g unsaturated fat; 0 mg cholesterol; 28 g carbohydrates; 9 g protein; 383 mg sodium; 11 g fiber
Roasted Brussels Sprouts with Pear and Shallots
SERVES 4
Like other cruciferous vegetables, brussels sprouts contain glucosinolates, chemical compounds that have been shown to help prevent cancer. Partnering the little cabbages with pear gives this dish even more fiber, as well as a balance of sweet and savory flavors.
1 ripe, firm Bartlett pear, preferably red
1 pound brussels sprouts, trimmed and halved
3 shallots, quartered
4 sprigs thyme
1 tablespoon plus 1½ teaspoons extra-virgin olive oil
Coarse salt and freshly ground pepper
2 tablespoons fresh lemon juice
1 Preheat oven to 425°F. Core pear and cut into wedges. Place on a large rimmed baking sheet with brussels sprouts, shallots, thyme, oil, and 1 teaspoon salt; season with pepper. Toss to combine, and spread in an even layer.
2 Roast until brussels sprouts are tender and browned, 30 to 35 minutes, rotating sheet and tossing sprouts halfway through. Remove from oven; sprinkle with lemon juice, and toss to combine. Serve warm.
per serving: 124 calories; 1 g saturated fat; 4 g unsaturated fat; 0 mg cholesterol; 18 g carbohydrates; 4 g protein; 27 mg sodium; 5 g fiber
SERVES 4
Sweet meets spicy when parboiled baby carrots are sautéed with honey, ginger, and sliced hot red chile. Not to be confused with the type sold in bags at the supermarket, the baby in this recipe are young carrots with the tops still attached. If you can’t find them, buy regular carrots; cut off the thick sections, then halve or quarter them.
Coarse salt
30 baby carrots (about ¾ pound), peeled and with 1-inch green tops intact
1½ tablespoons unsalted butter
1 tablespoon plus 2 teaspoons honey
1 piece (2 inches) fresh ginger, peeled and cut into thin matchsticks
1 fresh red chile, such as Thai bird or jalapeño, thinly sliced (ribs and seeds removed for less heat, if desired)
1 Bring a pot of water to a boil; add 1 tablespoon salt. Cook carrots until just tender, 3 to 4 minutes. Drain carrots; pat them dry with paper towels.
2 Melt butter in a large skillet over medium-high heat. Add the carrots, honey, and ginger; cook, turning carrots frequently, until browned and glazed, about 8 minutes. Add the chile, and continue to cook, stirring, until softened, about 1 minute more. Serve immediately.
per serving: 105 calories; 2.7 g saturated fat; 1.3 g unsaturated fat; 11.3 mg cholesterol; 16.4 g carbohydrates; 1 g protein; 46 mg sodium; 2 g fiber
SERVES 4
These two members of the cabbage family deliver an interesting twist to standard coleslaw. Both kohlrabi and turnips offer fiber, iron, and vitamin C, and the thick kohlrabi leaves boast a high dose of cancer-fighting phytochemicals.
2 small kohlrabi bulbs (about 1 pound), leaves intact
1 turnip (about 8 ounces), peeled and quartered
3 tablespoons fresh lime juice (from 2 to 3 limes)
1 tablespoon neutral-tasting oil, such as canola or safflower
2 teaspoons honey
1 teaspoon toasted sesame oil
Coarse salt and freshly ground pepper
2 scallions, trimmed and thinly sliced
1 Separate stems from kohlrabi bulbs; trim off tough ends. Remove leaves from stems, and slice in half lengthwise, then thinly slice crosswise. Trim root end from bulbs and peel away tough outer layer; halve lengthwise. Shred kohlrabi bulbs (stem and root sections) and turnip in a food processor fitted with a shredding blade or on the large holes of a box grater.
2 In a bowl, whisk together lime juice, canola oil, honey, sesame oil, and 1 teaspoon salt; season with pepper. Add scallions, kohlrabi (leaves and bulb), and turnip to bowl; toss to coat. Let stand 15 minutes before serving.
per serving: 104 calories; .9 g saturated fat; 3.9 g unsaturated fat; 0 mg cholesterol; 15.5 g carbohydrates; 2.7 g protein; 543 mg sodium; 5.5 g fiber
Steamed Rutabaga and Potato Salad
SERVES 6
A cross between a cabbage and a turnip, rutabaga also belongs to the Brassica family and contains some fiber and potassium along with vitamin C. Peel away the tough exterior of the root vegetable to discover hearty, firm flesh that’s tasty and filling.
1 rutabaga (1 pound), peeled and cut into 2-inch pieces
1 pound red new potatoes, scrubbed, halved or quartered (to equal the size of the rutabaga pieces)
2 tablespoons white-wine vinegar
1 tablespoon Dijon mustard
Coarse salt and freshly ground pepper
2 tablespoons extra-virgin olive oil
2 celery stalks, halved lengthwise and sliced crosswise, plus ¼ cup coarsely chopped inner leaves
1 Fill a pot with 2 inches of water. Set a steamer basket (or colander) in pot. Bring water to a boil; place rutabaga in basket, and reduce heat to a simmer. Cover, and steam 5 minutes. Add potatoes, cover, and steam until vegetables are just tender when pierced with the tip of a sharp knife, about 15 minutes more.
2 In a large bowl, whisk together vinegar, mustard, and ½ teaspoon salt; season with pepper. Whisk in the oil until emulsified. Add vegetables to vinaigrette. Toss to combine; let cool, tossing occasionally.
3 Mix in sliced celery and celery leaves; season with more salt, if desired, and pepper to taste. Serve immediately.
per serving: 132 calories; .7 g saturated fat; 4.1 g unsaturated fat; 0 mg cholesterol; 20.2 g carbohydrates; 2.5 g protein; 250 mg sodium; 3.7 g fiber
MAKES 16
Latkes, traditionally served at Hanukkah, are typically panfried and topped with sour cream. This herbed carrot version eliminates much of the fat, requiring only a small amount of cooking oil and featuring drained low-fat yogurt as a topping. Be sure to squeeze all the juice from the onion to prevent the patties from falling apart.
1½ cups grated carrot (3 carrots)
¾ cup finely chopped celery (2 stalks)
½ cup finely grated onion (1 onion), squeezed of juice in cheesecloth or paper towels
¼ cup plain bread crumbs
2 large eggs, lightly beaten
½ cup packed fresh chervil leaves
Coarse salt and freshly ground pepper
1 to 2 tablespoons neutral-tasting oil, such as canola or safflower
½ cup plain Greek-style yogurt (2 percent)
1 Combine the carrot, celery, onion, bread crumbs, eggs, chervil, 1 teaspoon salt, and ¼ teaspoon pepper in a bowl. Press a heaping tablespoon of the mixture between your hands to form a 2-inch patty, and place on a tray or baking sheet. Repeat with remaining mixture to form a total of 16 patties.
2 Heat 1 tablespoon oil in a large skillet over medium-low until simmering. Working in two batches, cook patties until golden brown, 3 to 4 minutes per side; transfer to a serving platter. Add remaining tablespoon oil between batches, if necessary. To serve, top each latke with a dollop of yogurt.
per 2-latke serving: 76 calories; .9 saturated fat; 1.9 g unsaturated fat; 58 mg cholesterol; 7.3 g carbohydrates; 5 g protein; 214 mg sodium; 3.2 g fiber
Edamame and Butternut Squash Succotash
SERVES 6
Firm, buttery-tasting edamame stand in for lima beans in this all-American side dish. If you can’t find fresh edamame, frozen work just as well.
1 small butternut squash (1 pound), peeled, halved lengthwise, seeded, and cut into ½-inch pieces (about 3 cups)
2 ounces green beans, sliced on the bias into 1-inch pieces
2 teaspoons extra-virgin olive oil
1 small onion, finely chopped
1 garlic clove, minced
½ cup homemade or reduced-sodium store-bought chicken or vegetable broth
1 cup fresh or frozen corn kernels
1 cup fresh or frozen shelled edamame
1 teaspoon coarsely chopped fresh thyme
Coarse salt and freshly ground pepper
1 tablespoon coarsely chopped fresh flat-leaf parsley
1 Fill a pot with 2 inches of water. Set a steamer basket (or colander) in pot; bring water to a boil. Place squash in basket and steam just until tender when pierced with the tip of a sharp knife, about 7 minutes. Transfer to a plate. Add green beans to basket; steam until crisp-tender, about 3 minutes. Transfer to plate.
2 In a large skillet, heat oil over medium. Add onion and garlic; cook, stirring occasionally, until soft and lightly golden, about 3 minutes. Add broth, and bring to a simmer. Add corn and edamame; cook, stirring occasionally, until brightly colored and crisp-tender, about 3 minutes.
3 Add thyme, along with steamed squash and green beans; cook until heated through, about 3 minutes, stirring to combine. Add 1 teaspoon salt (or to taste), and season with pepper; stir to combine. Sprinkle with parsley, and serve.
per serving: 104 calories; .3 g saturated fat; 1.7 g unsaturated fat; 0 mg cholesterol; 17.6 g carbohydrates; 4.4 g protein; 336 mg sodium; 3.7 g fiber
Steamed Broccoli with Miso-Sesame Dressing
SERVES 4
An outstanding member of the Brassica family, broccoli aids in detoxification, and steaming is the best cooking method for retaining the vegetable’s potent nutrients. Miso, or fermented soybean paste, contains B vitamins, protein, and probiotics, which strengthen immunity.
2 heads broccoli (2 pounds), separated into florets (4 cups)
2 tablespoons dark miso
1 tablespoon plus 1½ teaspoons sesame seeds, toasted
2 tablespoons fresh lemon juice
1 tablespoon plus 1½ teaspoons toasted sesame oil
¼ cup (2 ounces) drained silken tofu
2 to 3 tablespoons water
2 tablespoons minced red bell pepper (ribs and seeds removed), for garnish
1 Fill a pot with 2 inches of water. Set a steamer basket (or colander) in pot; bring water to a boil. Place broccoli florets in basket, and steam until bright green and just tender, about 5 minutes.
2 Meanwhile, mix together miso, sesame seeds, the lemon juice, and oil in a bowl. Slowly add tofu and 2 tablespoons water, stirring until combined; if dressing is too thick, add up to 1 tablespoon more water.
3 Transfer broccoli to a serving dish; drizzle with dressing, and garnish with red bell pepper.
per serving: 116 calories; .8 g saturated fat; 4.9 g unsaturated fat; 0 mg cholesterol; 8.4 g carbohydrates; 4.8 g protein; 261 mg sodium; 2.7 g fiber
SERVES 4
Blanching is a good way to cook vegetables so they retain most of their nutrients. In this Japanese preparation, spinach is quickly wilted in boiling water, then plunged into an ice-water bath to stop the cooking.
Coarse salt
2 pounds spinach (about 2 bunches), tough stems trimmed, washed, and drained
1 tablespoon plus 1½ teaspoons toasted sesame oil
1 tablespoon plus 1½ teaspoons low-sodium tamari soy sauce
1 tablespoon plus 1½ teaspoons rice vinegar (unseasoned)
1 tablespoon plus 1½ teaspoons mirin (rice wine)
3 tablespoons sesame seeds, toasted
1 Prepare a large ice-water bath. Bring a large pot of water to a boil; add 1 tablespoon salt. Blanch spinach just until wilted, about 30 seconds. Drain in a colander, then set colander in the ice bath. When spinach is completely cooled, transfer colander to sink and drain again. Squeeze out excess water, then coarsely chop the spinach and place in a bowl.
2 In a small bowl, whisk together sesame oil, tamari, vinegar, and mirin until blended. Add dressing and toasted sesame seeds to spinach; mix to combine. The spinach mixture can be refrigerated, covered tightly, up to 2 days. Serve chilled or at room temperature.
per serving: 163 calories; .9 g saturated fat; 4.9 g unsaturated fat; 0 mg cholesterol; 11.6 g carbohydrates; 9 g protein; 533 mg sodium; 5.7 g fiber
Baked Plum Tomatoes with Herbed Rice Stuffing
SERVES 8
Stuffed with brown rice, shallots, and fresh herbs, these tomatoes make a hearty and well-seasoned side dish for chicken or fish. They are also substantial enough to be the main course of a vegetarian lunch or light supper, served with a mixed-green salad. Here, the rice is boiled for ten minutes before being combined with the stuffing ingredients, to ensure it will be tender after baking. (Soaking the rice in water overnight would serve the same purpose.)
¼ cup brown rice
8 large plum tomatoes (about 1¾ pounds)
Coarse salt and freshly ground pepper
2 tablespoons finely chopped fresh basil, plus more, coarsely chopped, for garnish
2 tablespoons minced shallots
2 teaspoons grated parmesan cheese
1 teaspoon extra-virgin olive oil
¼ cup dry white wine
1 Preheat oven to 375°F. Bring a saucepan of water to a boil. Add rice, stir once, and return to a boil. Cook 10 minutes, then drain. Using a sharp knife, cut a very thin slice from bottom of each tomato so it can stand upright. Trim ⅛ inch from stem ends. Use a melon baller or small spoon to scrape the flesh, seeds, and juice from 6 of the tomatoes into a bowl. Repeat with the remaining 2 tomatoes, scraping pulp into a separate bowl.
2 Stand tomatoes in a small baking dish; sprinkle a pinch of salt into each. Add 1 teaspoon salt to reserved pulp of the 6 tomatoes along with finely chopped basil, the shallots, and rice; mix to combine. Fill tomatoes with rice mixture, gently tapping tomatoes to distribute evenly. Sprinkle parmesan over the tops and drizzle with the oil.
3 Add wine to the reserved pulp of 2 tomatoes, mix to combine, and pour into the bottom of the baking dish. Bake tomatoes until tops are golden brown and rice is tender, 45 to 60 minutes. Remove from oven. Serve immediately, garnished with coarsely chopped basil.
per serving: 50 calories; .2 g saturated fat; .7 g unsaturated fat; .4 mg cholesterol; 8 g carbohydrates; 1.3 g protein; 304 mg sodium; .9 g fiber
SERVES 8
Eating fresh produce in a variety of colors is key to good health, and this autumn medley of carrots, butternut squash, rutabaga, parsnips, and shallots provides an abundance of vitamins, minerals, and other nutrients.
1 large butternut squash (1½ pounds), peeled, halved lengthwise, seeded, and cut into ½-inch wedges
1 pound carrots, peeled and cut into 2-inch lengths
1 pound parsnips, peeled and cut into 2-inch lengths
1 small rutabaga (1 pound), peeled, halved lengthwise, and cut into ½-inch wedges
1 pound shallots, peeled and halved if large
3 sprigs rosemary
3 tablespoons olive oil
Coarse salt and freshly ground pepper
1 Preheat oven to 450°F. Combine the vegetables and rosemary on a large rimmed baking sheet (or divide among 2 smaller sheets). Drizzle with oil, sprinkle with 1 teaspoon salt, and season with pepper. Toss to combine; spread in an even layer.
2 Roast until vegetables are tender and golden, tossing occasionally, 40 to 50 minutes. Serve warm or at room temperature.
per serving: 206 calories; 1 g saturated fat; 6 g unsaturated fat; 0 mg cholesterol; 31 g carbohydrates; 7 g protein; 775 mg sodium; 10 g fiber
SERVES 4
Kale adds vitamin C and additional beta-carotene to the stuffing for sweet potatoes, while tofu contributes protein. For extra fiber, eat the skins. Round sweet potatoes work best; if you use oblong potatoes, trim along the top of each lengthwise instead of cutting off the top quarter.
4 large round sweet potatoes (10 to 12 ounces each), scrubbed
1 tablespoon plus 1 teaspoon olive oil
1 small onion, finely chopped
1 small garlic clove, minced
1 teaspoon finely chopped fresh rosemary
Coarse salt
¼ teaspoon crushed red pepper flakes
4 ounces kale, preferably Tuscan, trimmed and thinly sliced (about 2¼ cups)
3.5 ounces (¼ package) firm tofu, cut into ½-inch cubes
¼ cup water
1 Preheat oven to 375°F. Bake sweet potatoes on a parchment-lined baking sheet until tender but not completely cooked through, 55 to 70 minutes (depending on size). Remove from oven. When cool enough to handle, slice off the top quarter of each sweet potato; discard. Scoop out flesh, leaving a ½-inch-thick shell. Coarsely chop half of the flesh; reserve remaining flesh for another use.
2 Heat oil in a large skillet over medium-high. Add onion, garlic, rosemary, 1 teaspoon salt, and the crushed red pepper flakes; cook, stirring occasionally, until onion is softened, about 3 minutes. Add kale; cook, tossing occasionally, until kale has wilted, about 5 minutes. Stir in chopped sweet potato, tofu, and the water. Cook, stirring, until filling is heated through, about 1 minute.
3 Return sweet potato shells to baking sheet. Spoon filling into shells, dividing evenly. Cover with parchment, then foil, and bake until heated through, about 30 minutes. Remove from oven. Serve immediately.
per serving: 334 calories; .9 g saturated fat; 4.2 g unsaturated fat; 0 mg cholesterol; 63 g carbohydrates; 8.2 g protein; 650 mg sodium; 9.5 g fiber
Sweet Potato Wedges with Sesame-Soy Dipping Sauce
SERVES 6
Think of these roasted sweet potato wedges as a heart-healthy variation on French fries—without the frying. A sprinkling of sesame seeds and a tangy dipping sauce lend Asian flavors.
4 sweet potatoes (about 2 pounds), peeled and cut into ¾-inch-thick wedges
1 tablespoon plus 1 teaspoon extra-virgin olive oil
Coarse salt
2 tablespoons low-sodium tamari soy sauce
2 tablespoons rice vinegar (unseasoned)
¼ teaspoon toasted sesame oil
1½ teaspoons sesame seeds
1 Preheat oven to 425°F. Toss sweet potatoes with olive oil and ¼ teaspoon salt on a rimmed baking sheet. Spread in an even layer, and roast, turning halfway through (they should release easily from sheet), until tender and slightly browned, about 30 minutes.
2 Meanwhile, stir together tamari, vinegar, and sesame oil in a small bowl.
3 Transfer potatoes to a serving dish; immediately sprinkle with sesame seeds. Serve with dipping sauce.
per serving: 168 calories; .5 g saturated fat; 3 g unsaturated fat; 0 mg cholesterol; 32 g carbohydrates; 3 g protein; 309 mg sodium; 5 g fiber
SERVES 4
Rice salads make nice gluten-free alternatives to pasta salads; like the latter, they can be served at room temperature or chilled. This fresh-flavored side uses three types of rice—wild, brown, and brown basmati—but any combination of rices would work well.
3 cups water
½ cup wild rice, rinsed and drained
Coarse salt and freshly ground pepper
¾ cup long-grain brown rice
½ cup brown basmati rice, rinsed and drained
1 tablespoon extra-virgin olive oil
1 tablespoon plus 1½ teaspoons balsamic vinegar
¼ teaspoon Dijon mustard
1 yellow bell pepper, ribs and seeds removed, cut into ½-inch pieces
½ red onion, finely chopped
2 celery stalks, cut into ½-inch pieces
½ English cucumber, quartered lengthwise and cut into ¼-inch slices
6 ounces cherry tomatoes, quartered
¼ cup coarsely chopped fresh cilantro
1 Bring 1 cup water to a boil in a saucepan; add the wild rice and ¼ teaspoon salt. Return to a boil; reduce to a simmer. Cover, and cook until rice is tender and has absorbed all liquid, 45 to 50 minutes. Remove from heat; let stand, covered, 10 minutes.
2 Meanwhile, combine 1¼ cups water, the long-grain brown rice, and ¼ teaspoon salt in another saucepan. Bring to a boil; reduce to a simmer. Cover, and cook until rice is tender and has absorbed all liquid, 35 to 40 minutes. Remove from heat; let stand, covered, 10 minutes.
3 In a third saucepan, bring remaining ¾ cup water, the basmati rice, and ¼ teaspoon salt to a boil. Reduce heat to a simmer. Cover, and cook until rice is tender and has absorbed all liquid, about 30 minutes. Remove from heat; let stand, covered, 10 minutes.
4 In a small bowl, whisk together the olive oil, vinegar, mustard, and 1 teaspoon salt; season with pepper.
5 Fluff all the rice with a fork, then transfer to a serving bowl. Add bell pepper, onion, celery, cucumber, tomatoes, and cilantro. Add dressing, and toss well to combine. The rice salad can be prepared up to 1 hour ahead and refrigerated, covered tightly. Serve at room temperature.
per serving: 177 calories; .5 saturated fat; 2.5 g unsaturated fat; 0 mg cholesterol; 34 g carbohydrates; 4 g protein; 151 mg sodium; 2 g fiber
Cauliflower and Barley Salad with Toasted Almonds
SERVES 4
Don’t let the cauliflower’s pale hue fool you into thinking it’s less nutritious than more colorful vegetables; a member of the Brassica family, it contains powerful compounds that help detoxify the liver and fight cancer.
1 cup pearl barley
3½ cups water
Coarse salt and freshly ground pepper
¾ cup raw whole almonds, toasted and coarsely chopped
½ head cauliflower, broken into small florets (2½ to 3 cups)
¼ cup extra-virgin olive oil, plus more for drizzling, if desired
3 ounces grated parmesan cheese (¾ cup)
1 cup coarsely chopped fresh flat-leaf parsley
½ lemon, for serving
1 Combine barley with the water and ½ teaspoon salt in a medium saucepan, and bring to a boil over high heat. Stir once and reduce heat to low; simmer, covered, until tender, about 30 minutes. Drain and let cool slightly.
2 Place barley in a large bowl, and add almonds, cauliflower, the oil, and ½ teaspoon salt (or to taste). Toss to combine. Stir in cheese and parsley; season with pepper. Squeeze lemon half over salad and drizzle with more oil just before serving, as desired.
per serving: 545 calories; 5.7 g saturated fat; 25.4 g unsaturated fat; 10.8 mg cholesterol; 49.2 g carbohydrates; 17.8 g protein; 534 mg sodium; 13 g fiber
Quinoa and Toasted-Amaranth Slaw
SERVES 8
Amaranth is a small herb seed, not a cereal grain, that tastes a bit peppery and is rich in protein and high in fiber. Here, it is toasted until it pops, much like popcorn. The lemon juice is not only for flavor; it also keeps the apples from turning brown.
½ head red cabbage
¼ head green cabbage
1½ cups water
¾ cup quinoa, rinsed and drained
⅓ cup amaranth
2 Granny Smith apples
¼ cup plus 2 tablespoons fresh lemon juice (from 2 to 3 lemons)
1 tablespoon caraway seeds, toasted
2 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper
1 Shred red and green cabbages as thinly as possible on a mandoline (or on the large holes of a box grater).
2 Bring the water to a boil in a saucepan. Add quinoa; return to a boil. Stir once; cover, and reduce heat. Simmer until quinoa is tender but still chewy, about 15 minutes. Fluff quinoa with a fork; let cool.
3 Heat a small skillet over medium. Add half the amaranth; cover, and cook, shaking pan occasionally to prevent burning, until most of the amaranth has popped, 1 to 2 minutes. Transfer to a bowl, and repeat with remaining amaranth.
4 Slice the apples thinly on a mandoline (or grate on the large holes of a box grater, stopping at the core and rotating to slice the opposite side). Toss with the lemon juice in a large bowl. Add cabbages, quinoa, amaranth, caraway seeds, the oil, and 1 teaspoon salt (or to taste); season with pepper. Toss to combine. Serve at room temperature.
per serving: 176 calories; .7 g saturated fat; 4.1 g unsaturated fat; 0 mg cholesterol; 29.3 g carbohydrates; 4.9 g protein; 277 mg sodium; 5.1 g fiber
SERVES 8
This version of pasta salad ditches the mayonnaise-based dressing for a lighter and brighter vinaigrette of flaxseed oil, lemon juice, and vinegar. It also incorporates ample fresh herbs, a variety of vegetables, and kamut pasta—a protein-rich whole-wheat pasta that contains healthy amounts of the antioxidants vitamin E and selenium. Other types of whole-wheat pasta can be used instead. The salad makes a great side for a potluck, but it works as a main course, too.
12 ounces kamut spiral pasta
1 small head broccoli (¾ pound), cut into small florets (3½ cups)
¼ cup flaxseed oil
¼ cup balsamic vinegar
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 tablespoon honey
1 garlic clove, minced
Coarse salt and freshly ground pepper
2 pints cherry tomatoes, halved
½ cup pitted Kalamata olives, chopped
1 small head radicchio, cored and shredded (about 3 cups)
½ cup packed torn fresh basil
¼ cup packed fresh flat-leaf parsley
1 Bring a pot of water to a boil, and cook pasta until tender according to package instructions, adding broccoli 1 minute before end of cooking. Drain pasta and broccoli.
2 While pasta is cooking, whisk together the oil, vinegar, lemon juice, mustard, honey, garlic, and ½ teaspoon salt in a large bowl; season with pepper. Add drained pasta and broccoli, and stir to coat with dressing. Let cool.
3 Mix in tomatoes, olives, and radicchio; stir to combine. Season with more salt, if desired. Pasta salad can be refrigerated, covered tightly, up to 1 day. Let stand at room temperature 2 hours, and add basil and parsley before serving.
per serving: 292 calories; 1 g saturated fat; 8.6 g unsaturated fat; 0 mg cholesterol; 40.3 g carbohydrates; 7.6 g protein; 413 mg sodium; 4.5 g fiber
Wheat Berries with Mixed Vegetables
SERVES 8
Wheat berries, the whole unprocessed wheat kernels, are most often ground to make whole-wheat flour. Like other grains, these kernels can also be cooked—as in this recipe—until they are tender yet pleasantly chewy. An excellent accompaniment to meat or fish, this dish is also substantial enough to serve as a meatless main course.
1 cup wheat berries
1 quart water
1 small head broccoli (¾ pound), cut into small florets (3½ cups)
2 teaspoons olive oil
1 yellow onion, diced
2 garlic cloves, minced
1 can (28 ounces) whole peeled tomatoes, drained and coarsely chopped
¼ cup finely chopped fresh oregano
1 large summer squash, quartered lengthwise and cut crosswise into ¼-inch slices
½ small eggplant, cut into ½-inch pieces
Coarse salt and freshly ground pepper
1 Bring wheat berries and the water to a boil; reduce heat. Simmer until tender, 40 to 50 minutes. Drain.
2 Meanwhile, prepare an ice-water bath. Fill another pot with water, and bring to a boil. Cook the broccoli until bright green and crisp-tender, 1 to 2 minutes. Transfer to the ice bath, and let cool.
3 Heat the oil in a large skillet over medium-low. Add onion and garlic; cook, stirring frequently, until translucent, about 5 minutes. Raise heat to medium, and add the tomatoes, oregano, squash, eggplant, and ½ teaspoon salt (or to taste); season with pepper; cook, stirring occasionally, until the vegetables have softened, about 15 minutes.
4 Add broccoli and wheat berries, and continue to cook just until heated through, about 3 minutes more. Serve immediately.
per serving: 141 calories; .3 g saturated fat; 1.3 g unsaturated fat; 0 mg cholesterol; 26.8 g carbohydrates; 5.9 g protein; 277 mg sodium; 6.3 g fiber
Kale Slaw with Peanut Dressing
SERVES 8
Kale makes for a surprising alternative to cabbage in this sweet-sharp slaw. Curly kale, the most widely available, is used here; remove the tough stems and center ribs before slicing the leaves.
2 bunches kale (2 pounds), washed well and drained, stems and center ribs removed, leaves very thinly sliced crosswise (10 cups)
1 yellow, orange, or red bell pepper, ribs and seeds removed, halved crosswise and thinly sliced lengthwise
2 carrots, peeled and thinly sliced crosswise
½ cup roasted unsalted peanuts
½ cup neutral-tasting oil, such as canola or safflower
¼ cup apple-cider vinegar
2 tablespoons dark brown sugar
Coarse salt
1 Toss together kale, bell pepper, and carrots in a large bowl. Puree ¼ cup peanuts, oil, and vinegar with the brown sugar and 1 teaspoon salt in a blender until smooth. Coarsely chop remaining ¼ cup peanuts.
2 Pour dressing over vegetables. Sprinkle peanuts on top, and serve immediately.
per serving: 221 calories; 1.6 g saturated fat; 15.5 g unsaturated fat; 0 mg cholesterol; 13.5 g carbohydrates; 4.4 g protein; 138.7 mg sodium; 2.5 g fiber
SERVES 8
A wholesome twist on a traditional Thanksgiving side, this dish uses farro, also known as emmer wheat, an Italian grain that is high in fiber, magnesium, and vitamins A, B, C, and E. Other grains, such as pearl barley, can be used instead; cook them according to package instructions.
2 cups farro
2 tablespoons neutral-tasting oil, such as canola or safflower
10 ounces cremini mushrooms, trimmed and thinly sliced
4 shallots, minced
4 celery stalks, minced
2 ounces smoked country ham, diced (optional)
2 tablespoons finely chopped fresh sage, plus more leaves for garnish
Coarse salt and freshly ground pepper
1 cup dry white wine (or water)
1 Place farro in a large saucepan and add enough water to cover by 3 inches. Bring to a boil; reduce heat to a simmer. Cook farro until tender, stirring occasionally, about 15 minutes; drain and return to pot.
2 Meanwhile, in a large skillet, heat the oil over medium-high. Add mushrooms, shallots, celery, ham (if using), 1 tablespoon sage, and ½ teaspoon salt; season with pepper. Cook, stirring frequently, until celery is crisp-tender, 2 to 4 minutes.
3 Add wine, and cook, stirring, until evaporated, 3 to 5 minutes. Add remaining 1 tablespoon chopped sage and the vegetable mixture to the farro; toss to combine. Serve immediately, garnished with extra sage leaves.
per serving: 263 calories; .7 saturated fat; 3.4 g unsaturated fat; 5 mg cholesterol; 40.7 g carbohydrates; 11 g protein; 359 mg sodium; 3.5 g fiber
SERVES 4
Aside from supporting your eyes, immune system, and heart, Swiss chard helps maintain bones and may protect against osteoporosis, thanks to high doses of vitamin K and magnesium as well as a healthy dose of calcium. Don’t worry if your pan seems overcrowded with the chard; it will quickly wilt and lose most of its volume as it cooks. Cooking the stems a bit longer than the leaves will ensure they become perfectly tender.
2 small bunches Swiss chard (1¼ pounds), trimmed, washed, and drained
1 teaspoon extra-virgin olive oil
1 small yellow onion, sliced ¼ inch thick
2 garlic cloves, thinly sliced
1 jalapeño chile, finely chopped (ribs and seeds removed for less heat, if desired)
⅓ cup coarsely chopped pitted brine-cured olives, such as Kalamata (about 16)
½ cup water
1 Separate chard leaves and stems. Coarsely chop leaves; cut stems into 1-inch pieces.
2 In a large skillet or a Dutch oven, heat the oil over medium. Add onion, garlic, and jalapeño; cook, stirring occasionally, until onion is translucent, about 6 minutes.
3 Add chard stems, olives, and the water; cover and cook 3 minutes. Stir in chard leaves; cover and continue cooking until stems and leaves are tender, about 4 minutes more. Serve immediately.
per serving: 89 calories; .7 g saturated fat; 4.6 g unsaturated fat; 0 mg cholesterol; 9 g carbohydrates; 3.1 g protein; 584 mg sodium; 2.8 g fiber