GRILLED CHICKEN WITH BASIL PESTO
One of the best-kept secrets among cooks is how to prepare a moist and tasty boneless, skinless chicken breast: Simply stuff it with herbs and aromatics to enhance the flavor of the meat and give your dish personality and flair.
¼ cup pine nuts
2 garlic cloves, halved
2 cups tightly packed fresh basil leaves
6 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon sea salt
6 (4-ounce) boneless, skinless chicken breasts
1 eggplant, sliced into ½-inch-thick rounds
10 ounces baby spinach
In a food processor, pulse together the pine nuts, garlic, basil, 2 tablespoons of the olive oil, the lemon juice, and ¼ teaspoon of the salt until just combined. Transfer the pesto to a bowl.
Working with one chicken breast at a time, hold your knife horizontally and cut the breast almost in half through the middle—stop cutting about ½ inch before you reach the other edge to leave a “hinge.” Then you can open up the breast like a book. Repeat with the remaining breasts. Sprinkle the chicken all over with ¼ teaspoon of the salt.
Spread the surface of each chicken breast with an equal amount of the basil pesto. Close the chicken breasts back up and brush the outsides with a little oil.
Heat a well-seasoned stovetop grill pan over medium-high heat. Cook the chicken breasts until golden brown on the outside and no longer pink in the center, 5 to 7 minutes on each side. Remove from the heat and, once cool enough to handle, slice the chicken crosswise into strips.
Meanwhile, preheat the broiler. Place the eggplant slices on a baking sheet. Brush both sides of the eggplant with the remaining oil and sprinkle with the remaining ½ teaspoon salt. Broil until browned and tender, 10 to 15 minutes on each side.
Place the spinach on a serving platter. Transfer the eggplant to the platter, top with the sliced chicken, and serve.
Nutritional analysis per serving: Calories: 460, Fat: 31 g, Saturated Fat: 4.5 g, Cholesterol: 95 mg, Fiber: 5 g, Protein: 35 g, Carbohydrates: 12 g, Sodium: 520 mg
CHICKEN WITH OVEN-ROASTED TOMATOES
I love making a sauce that highlights the fresh, bright flavor of vegetables, roasted to bring out their deeper complexities. When you cook with real, whole foods, you have the opportunity to enjoy the unique taste each ingredient contributes to the overall flavor of the dish. This recipe celebrates real food for all of its beauty, flavor, and health benefits.
1 yellow bell pepper, seeded and thinly sliced
1 orange bell pepper, seeded and thinly sliced
1 pint grape tomatoes, halved
1 shallot, minced
4 garlic cloves, thinly sliced
2 tablespoons extra-virgin olive oil
sea salt and freshly ground black pepper
1 pound boneless, skinless chicken breasts, cut into bite-size pieces
2 tablespoons fresh lemon juice
¾ teaspoon smoked paprika
¼ cup thinly sliced green olives
¼ cup finely chopped fresh parsley
Preheat the oven to 450°F.
Toss the bell peppers, tomatoes, shallot, and garlic with the olive oil on a rimmed baking sheet. Season with a pinch each of salt and black pepper. Roast until the peppers are just tender and the tomatoes start to collapse, about 20 minutes.
Meanwhile, in a medium bowl, toss the chicken with 1 tablespoon of the lemon juice and the paprika. Season with a pinch each of salt and black pepper. Scatter the chicken on top of the roasted tomato mixture and roast until the chicken is just cooked through, about 10 minutes.
Add the olives, parsley, and remaining 1 tablespoon lemon juice and toss to combine. Season with a pinch each of salt and black pepper and serve.
Nutritional analysis per serving: Calories 208, Fat 8 g, Saturated Fat 1 g, Cholesterol 73 mg, Fiber 3 g, Protein 26 g, Carbohydrates 9 g, Sodium 339 mg
PAN-ROASTED CHICKEN WITH WILD MUSHROOM RAGOUT
One trick to cooking moist chicken breasts is to use bone-in, skin-on breasts. Here, the delicious browned bits left in the pan after sautéing the chicken are used to flavor the accompanying mushroom ragout.
4 (6-ounce) bone-in, skin-on chicken breasts
sea salt and freshly ground black pepper
4 tablespoons extra-virgin olive oil
1 large garlic clove, minced
1 pound mixed mushrooms (such as button, cremini, shiitake, and/or oyster), trimmed and thinly sliced
1 teaspoon fresh lemon juice
1 cup low-sodium chicken stock
4 ounces baby arugula or mixed mesclun greens
1 tablespoon minced fresh chives or parsley, for garnish
Preheat the oven to 400°F.
Pat the chicken dry with paper towels and season with ½ teaspoon salt and a pinch of black pepper. Heat 1 tablespoon of the olive oil in a large oven-safe sauté pan over high heat until shimmering. Add the chicken, skin-side down, and cook until the skin is golden and releases from the pan, 2 to 3 minutes. Turn the chicken over and transfer the pan to the oven. Cook for 15 to 20 minutes, depending on size. The chicken is done when it feels firm to the touch and the internal temperature is 165°F. Transfer the chicken to a small rack set over a plate or sheet pan to catch any juices; do not wash out the pan.
Meanwhile, in a large sauté pan, heat 2 tablespoons of the olive oil over medium heat until shimmering. Add the garlic and cook for 30 seconds. Add the mushrooms and ¼ teaspoon salt and cook, stirring occasionally, until the mushrooms are very soft and beginning to brown, 8 to 10 minutes.
Sprinkle ½ teaspoon of the lemon juice over the mushrooms and add the chicken stock. Simmer until the stock reduces by half and the ragout is thickened, 5 to 7 minutes.
Transfer the mushroom ragout to the pan used to cook the chicken. Add the juices that have collected under the chicken and place the pan over low heat. Stir to release the browned chicken bits from the pan into the mushrooms, then remove from the heat.
Cut the chicken off the bone and into slices. Toss the arugula with the remaining 1 tablespoon olive oil and ½ teaspoon lemon juice. Distribute the arugula among four dinner plates and arrange the chicken slices on top. Spoon the mushroom ragout over the chicken and serve, garnished with the fresh herbs.
Nutritional analysis per serving: Calories: 280, Fat: 18 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Fiber: 1 g, Protein: 28 g, Carbohydrates: 4 g, Sodium: 490 mg
POACHED CHICKEN WITH COLESLAW, ALMONDS, AND PEPITAS
Celery seed is that unique flavor in coleslaw that we all love but can’t put our finger on. Don’t skip this ingredient because it makes the dish.
½ cup Mayonnaise (here) or Vegenaise
1 tablespoon Dijon mustard
1 tablespoon apple cider vinegar
1 tablespoon fresh lemon juice
6 garlic cloves, 3 minced and 3 halved
¼ teaspoon sea salt
1 small green cabbage, finely shredded
2 medium carrots, peeled and coarsely grated
1 small yellow onion, finely diced
¼ teaspoon celery seeds
4 (6-ounce) boneless, skinless chicken breasts
¼ cup slivered almonds
¼ cup pepitas
In a small bowl, whisk together the mayonnaise, mustard, vinegar, lemon juice, minced garlic, and salt.
In a large bowl, combine the cabbage, carrots, onion, and celery seeds. Add the dressing and toss to coat thoroughly. Cover and refrigerate until ready to serve.
Put the chicken and the halved garlic cloves in a large saucepan. Fill it almost to the top with cold water and bring to a boil over medium-high heat. Reduce the heat to a simmer and cook until the chicken is no longer pink in the center, 10 to 12 minutes or until the internal temperature reaches 165°F. Discard the garlic and transfer the chicken to a cutting board.
While the chicken is cooking, toast the almonds and pepitas in a small skillet over medium heat, stirring frequently, until they just begin to brown, 2 to 4 minutes.
Slice the chicken; serve with the slaw, and garnish with toasted almonds and pepitas.
Nutritional analysis per serving: Calories: 468, Fat: 19 g, Saturated Fat: 3 g, Cholesterol: 116 mg, Fiber: 9 g, Protein: 44 g, Carbohydrates: 30 g, Sodium: 501 mg
POMEGRANATE CHICKEN
Ras el hanout is a prized Moroccan spice blend that really ties together the Middle Eastern flavors of this dish. It’s available at many large supermarkets and specialty shops, or you can try mixing up your own with the recipe here.
¼ cup fresh lemon juice
¼ cup tahini
1 garlic clove, halved
sea salt
1 pound thin-cut chicken cutlets
grated zest of 1 lemon
2 teaspoons ground sumac (or grated zest of another lemon)
2 teaspoons Ras el Hanout (here)
1 bunch chicory or 1 head escarole, chopped
1 head radicchio, cut in quarters, cored, and thinly sliced
½ cup pomegranate seeds
¼ cup chopped toasted walnuts
chopped fresh parsley, cilantro, and/or mint, for garnish
Combine the lemon juice, tahini, garlic, ¼ cup of water, and a pinch of salt in a blender. Blend until smooth, 1 to 2 minutes.
Sprinkle the chicken with the lemon zest, sumac, ras el hanout, and ½ teaspoon salt. Heat a well-seasoned stovetop grill pan over medium-high heat. Add the chicken and cook, turning once, until cooked through, 3 to 4 minutes total. Transfer to a cutting board.
Toss the chicory, radicchio, and pomegranate seeds with the tahini dressing and divide among four serving plates. Slice the chicken into strips and arrange on top of the greens. Sprinkle with the walnuts and herbs and serve.
Nutritional analysis per serving: Calories 341, Fat 17 g, Saturated Fat 2 g, Cholesterol 73 mg, Fiber 8 g, Protein 32 g, Carbohydrates 20 g, Sodium 500 mg
CHICKEN PROVENÇAL WITH ZUCCHINI AND PEPPERS
The term Provençal refers to food prepared in the style of the French region of Provence, where a fresh, whole-foods culinary approach celebrates the region’s tomatoes, onions, olives, and garlic. While some people are intimidated by French cooking, even a novice chef will be able to cook this wholesome dish, which tastes as fantastic as it looks.
8 bone-in, skinless chicken drumsticks and/or thighs
sea salt and freshly ground black pepper
1 tablespoon extra-virgin olive oil
1 large yellow onion, diced
1 celery rib, diced
1 small carrot, peeled and diced
8 garlic cloves, halved
2 teaspoons tomato paste
1 bay leaf
1 thyme sprig or ½ teaspoon dried thyme
1 small zucchini, cut into ¼-inch-thick rounds
1 small red bell pepper, seeded and cut into ¼-inch-thick strips
2 cups low-sodium chicken stock
2 tablespoons apple cider vinegar
2 tablespoons chopped fresh parsley, for garnish
2 teaspoons minced fresh oregano, for garnish (optional)
Pat the chicken dry and season with ¼ teaspoon salt and a pinch of black pepper. In a large sauté pan or cast-iron skillet, heat the olive oil over medium heat until shimmering. Add the chicken and cook until the pieces are browned all over, about 1 minute per side. Transfer the chicken to a plate.
Add the onion, celery, carrot, and garlic to the pan and sauté until the vegetables are soft and golden brown, 5 to 7 minutes. Stir in the tomato paste and cook for 1 minute. Add the bay leaf, thyme, zucchini, and bell pepper and cook for another 2 minutes.
Return the chicken to the pan. Add the chicken stock, vinegar, and ¼ teaspoon salt and bring to a simmer. Reduce the heat to low, cover the pan, and braise the chicken for 10 minutes.
Transfer the chicken to a plate and set aside. Increase the heat and simmer the sauce and vegetables until the sauce is reduced by half and the vegetables are very tender, about 10 minutes. Discard the bay leaf and thyme sprig (if using). Return the chicken to the pan and coat it with the vegetables and sauce.
Transfer the stew to a serving platter, sprinkle with the parsley and oregano (if desired), and serve.
Nutritional analysis per serving: Calories: 260, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 145 mg, Fiber: 2 g, Protein: 30 g, Carbohydrates: 11 g, Sodium: 510 mg
RATATOUILLE WITH ROASTED CHICKEN
Ratatouille is a summer vegetable stew from the south of France. Traditionally made with eggplant, bell peppers, zucchini, tomatoes, and basil, it can be served as a side dish or as a delicious base for roasted or grilled meats or fish. It’s also wonderful at brunch, topped with poached eggs.
1 (3-pound) whole chicken
sea salt and freshly ground black pepper
juice of ½ lemon
2 bay leaves
2 tablespoons extra-virgin olive oil
4 garlic cloves, minced
1 small eggplant, cut into 1-inch pieces
1 small zucchini, cut into 1-inch pieces
1 small yellow summer squash, cut into 1-inch pieces
1 red, orange, or yellow bell pepper, seeded and cut into 1-inch pieces
1 tablespoon tomato paste
1 cup canned crushed tomatoes or chopped fresh tomatoes with their juices
2 tablespoons chopped fresh basil, plus more for garnish
Preheat the oven to 400°F.
Pat the chicken dry with paper towels, then place, breast-side up, in a roasting pan or baking dish. Sprinkle the chicken all over with ½ teaspoon salt and a pinch of black pepper, and squeeze the lemon juice all over the chicken. Place the squeezed lemon half and the bay leaves in the chicken cavity. Tie the legs together with kitchen twine, brush with oil, and roast the chicken, basting throughout, until an instant-read thermometer inserted in the thickest part of the thigh reads 165°F, 50 to 55 minutes. Remove the chicken from the oven and allow it to rest for 10 minutes.
When the chicken has been in the oven for about 15 minutes, start the ratatouille. Heat the olive oil in a large sauté pan over medium heat until shimmering. Add the garlic and cook for 30 seconds, then add the eggplant and ¼ teaspoon salt. Cook the eggplant until it is very soft and beginning to brown, 10 to 15 minutes. It will stick to the pan a little, thanks to the natural sugars caramelizing. If it begins to burn, loosen the eggplant by stirring gently and adding a teaspoon or two of water if necessary.
When the eggplant is very soft, add the zucchini, yellow squash, and bell pepper and cook until the vegetables are all very soft, about 10 minutes. The pan may still be sticky. If it looks like it’s getting too dark, lower the heat.
Add the tomato paste and crushed tomatoes and cook for another 10 minutes, stirring and scraping the pan with a wooden spoon. All of the sticky bits on the bottom should release and be stirred into the ratatouille. Remove the pan from the heat and stir in the basil.
Carve the chicken into 8 pieces and serve over the ratatouille. Garnish with additional basil.
Nutritional analysis per serving: Calories: 550, Fat: 45 g, Saturated Fat: 8 g, Cholesterol: 125 mg, Fiber: 3 g, Protein: 27 g, Carbohydrates: 8 g, Sodium: 420 mg
SOUTHWESTERN CHICKEN WRAPS
The star of this dish is the jalapeño pepper. Hot chiles are great detoxifiers as they contain potassium, magnesium, zinc, copper, vitamins A and C, and a phytonutrient called capsaicin, which gives your metabolism—and your taste buds!—a little kick.
4 (6-ounce) boneless, skinless chicken breasts
¾ teaspoon sea salt
¼ cup Mayonnaise (here) or Vegenaise
½ red onion, finely chopped
3 tablespoons chopped fresh cilantro, plus additional cilantro sprigs for serving
grated zest and juice of 3 limes
2 jalapeños, seeded and minced
2 teaspoons ground cumin
1 romaine lettuce heart, separated into leaves
1 avocado, pitted, peeled, and thinly sliced
lime wedges, for serving
hot sauce, for serving (optional)
Put the chicken in a large saucepan. Fill it almost to the top with cold water and add ½ teaspoon of the salt. Bring the water to a boil over medium-high heat. Reduce the heat to a simmer and cook until the chicken is no longer pink in the center, 10 to 12 minutes.
Transfer the chicken to a cutting board. When cool enough to handle, shred the meat with your hands.
In a large bowl, combine the shredded chicken, mayonnaise, onion, chopped cilantro, lime zest and juice, jalapeños, cumin, and remaining ¼ teaspoon salt. Mix well.
Serve the chicken salad alongside lettuce leaves, avocado slices, cilantro sprigs, lime wedges, and hot sauce, if desired. Have your guests wrap the chicken salad in the lettuce leaves and top with garnishes, as desired.
Nutritional analysis per serving: Calories: 360, Fat: 15 g, Saturated Fat: 3 g, Cholesterol: 112 mg, Fiber: 8 g, Protein: 40 g, Carbohydrates: 18 g, Sodium: 378 mg
TOMATILLO CHICKEN
This recipe is fun and suitable for little helpers. Have the kids test the tomatillo sauce after blending to make sure it tastes just right. Then, have them wash their hands and help you shred the chicken. Inviting kids to help prepare meals is a great way to convert picky eaters into adventurous diners.
1 medium yellow onion, quartered
2 large bone-in, skinless chicken breasts (or 4 [6 ounce] boneless, skinless chicken breasts if bone-in unavailable)
¾ teaspoon sea salt
3 large tomatillos, husked and quartered
½ cup toasted pepitas, plus more for garnish
1 bunch cilantro, plus additional chopped leaves for garnish
2 serrano chiles, seeded and chopped
1 garlic clove, halved
5 ounces baby kale
1 tablespoon grapeseed oil
Reserve one-quarter of the onion. Place the remaining onion and the chicken in a large saucepan. Add 4 cups of water and ½ teaspoon of the salt and bring to a boil. Reduce the heat to low and poach until the chicken is just cooked through, about 15 minutes. Transfer the chicken to a plate, discard the onion, and reserve the cooking liquid.
Place the tomatillos, pepitas, cilantro, chiles, garlic, reserved onion, 1 cup of the kale leaves, 1 cup of the chicken cooking liquid, and the remaining ¼ teaspoon salt in a blender. Puree until very smooth, 1 to 2 minutes.
Heat the oil in a large saucepan over medium-low heat. Add the tomatillo mixture; be careful, as it will splatter. Cook, stirring continuously, until thickened to a paste, about 10 minutes. Stir in 1½ cups of the chicken cooking liquid. Simmer, stirring occasionally, for 10 more minutes.
Pull the chicken meat from the bones and tear it into large chunks. Add the chicken and remaining kale to the pan and gently stir until the chicken is hot and the kale just wilts, about 1 minute.
Divide among four serving plates, garnish with pepitas and cilantro, and serve.
Nutritional analysis per serving: Calories: 370, Fat: 18 g, Saturated Fat: 3 g, Cholesterol: 85 mg, Fiber: 4 g, Protein: 36 g, Carbohydrates: 16 g, Sodium: 488 mg
TUSCAN CHICKEN CACCIATORE
I love inviting people over for dinner, and there is nothing easier than a one-pot meal when you are cooking for company. The next time you have extra friends and family members joining you at the table, simply double this recipe.
1 tablespoon coconut oil
1 ¼ pounds bone-in, skinless chicken thighs
sea salt and freshly ground black pepper
2 medium yellow onions, chopped
2 red or green bell peppers, seeded and chopped
2 zucchini, diced
10 ounces button or cremini mushrooms, trimmed and halved
1 cup packed fresh basil leaves, plus 2 tablespoons chopped fresh basil for garnish
1 (28-ounce) can whole tomatoes
½ teaspoon dried thyme
½ teaspoon dried oregano
In a large Dutch oven, heat the oil over medium-high heat until shimmering. Season the chicken thighs with ¼ teaspoon salt and a pinch of black pepper. Brown the chicken in the hot oil, cooking for 3 to 4 minutes on each side. Transfer the chicken to a plate.
Add the onions and bell peppers to the pot and cook, stirring occasionally, until softened, about 10 minutes. Stir in the zucchini and mushrooms, and continue cooking for just a few minutes.
Add the basil leaves, stirring until wilted. Add the tomatoes with their juices, thyme, oregano, and ¼ teaspoon each salt and black pepper. Stir to combine, using the back of a wooden spoon to cut the tomatoes in half. Return the chicken to the pot and reduce the heat so the liquid is at a simmer. Cover and cook until the chicken is fully cooked, about 30 minutes.
Transfer the chicken to a plate and tent with foil to keep warm. Bring the vegetables and sauce to a boil over high heat and cook until about half of the liquid has evaporated, 5 to 8 minutes.
Serve the chicken with the vegetables and sauce, garnished with the chopped basil.
Nutritional analysis per serving: Calories: 320, Fat: 10 g, Saturated Fat: 4.5 g, Cholesterol: 135 mg, Fiber: 5 g, Protein: 33 g, Carbohydrates: 24 g, Sodium: 460 mg
YELLOW CURRY WITH CHICKEN MEATBALLS
Adding turmeric to your dishes is a great way to boost your intake of a powerful anti-inflammatory. The luscious curry served over these meatballs is light and refreshing but also creamy and satisfying.
1 large yellow onion, finely chopped
1 (2-inch) piece ginger, peeled and finely chopped
1 tablespoon plus 1 teaspoon yellow curry powder
¾ teaspoon sea salt
1 pound ground chicken
4 lemongrass stalks, roughly chopped
juice of 2 limes, plus grated zest of 1 lime
1 teaspoon ground turmeric
2 cups low-sodium chicken stock
1 cup full-fat unsweetened coconut milk
1 red bell pepper, seeded and finely chopped
1 jalapeño, seeded and finely chopped
1 bunch cilantro (including stems), finely chopped
In a large bowl, combine 2 tablespoons of the onion, 1 tablespoon of the ginger, 1 tablespoon of the curry powder, and ½ teaspoon of the salt. Add the chicken and mix gently with your hands until well combined. Cover the bowl and refrigerate for 15 to 20 minutes.
In a food processor, pulse the lemongrass until very finely minced, with no bristly strands remaining, scraping the bowl occasionally. Transfer to a large saucepan. Add the remaining ginger and onion, the lime juice and zest, the turmeric, and the remaining 1 teaspoon curry powder. Stir in the chicken stock and coconut milk and bring to a boil over medium-high heat. Reduce the heat to medium to maintain a steady simmer.
Form the chilled chicken mixture into 1-inch balls. Carefully drop them into the simmering curry. Adjust the heat to maintain a simmer and simmer until the meatballs are cooked through, about 15 minutes. Season with the remaining ¼ teaspoon salt.
Fold most of the bell pepper, jalapeño, and cilantro into the curry sauce, reserving a small amount of each for garnish. Simmer until just heated through, about 2 minutes. Divide among four serving bowls, garnish with the reserved bell pepper, jalapeño, and cilantro, and serve.
Nutritional analysis per serving: Calories: 332, Fat: 22 g, Saturated Fat: 13 g, Cholesterol: 98 mg, Fiber: 2 g, Protein: 23 g, Carbohydrates: 13 g, Sodium: 459 mg
RED CURRY STEW WITH CHICKEN AND EGGPLANT
Here is another one-pot meal you will be thankful to have in your meal plan rotation. This hearty stew has just the right amount of heat, but feel free to add a pinch of cayenne if you want even more spice.
1 tablespoon coconut oil
1 pound boneless, skinless chicken thighs
sea salt and freshly ground black pepper
½ medium red onion, sliced
1 teaspoon chili powder
1 teaspoon grated fresh ginger
1 (13.5-ounce) can full-fat unsweetened coconut milk
1 large eggplant, diced
1 zucchini, diced
3 or 4 red Thai chiles, seeded and halved lengthwise
2 pints cherry or grape tomatoes
8 ounces green beans, trimmed and cut into 2-inch pieces
2 scallions, chopped
⅓ cup chopped fresh cilantro
grated zest of 1 lime
juice of 2 limes
3 tablespoons chopped almonds
In a large sauté pan, heat ½ tablespoon of the coconut oil over medium-high heat until shimmering. Season the chicken thighs with ¼ teaspoon salt and a pinch of black pepper and add them to the pan. Brown the chicken in the hot oil, cooking for 2 to 3 minutes per side. Transfer the chicken to a plate.
Add the remaining ½ tablespoon coconut oil to the sauté pan. Add the onion and sauté until softened, about 5 minutes.
Add the chili powder and ginger and cook, stirring constantly, for just 30 seconds. Add the coconut milk and ¾ cup of water and stir to combine. Stir in the eggplant, zucchini, Thai chiles, and ¼ teaspoon each salt and black pepper. Return the chicken to the pan. Bring the liquid to a boil, cover, and reduce the heat so the stew stays at a simmer. Cook until the chicken is cooked through, about 20 minutes.
Add the tomatoes and green beans and stir to combine. Continue to simmer, uncovered, for 10 minutes.
Remove the pan from the heat. Stir in the scallions, cilantro, and lime zest and juice. Remove the Thai chiles from the dish (if desired), garnish with the almonds, and serve.
Nutritional analysis per serving: Calories: 510, Fat: 33 g, Saturated Fat: 23 g, Cholesterol: 135 mg, Fiber: 9 g, Protein: 30 g, Carbohydrates: 26 g, Sodium: 450 mg
GINGER-LEMON CHICKEN WITH SPINACH
This is a true chicken dish for the soul. When you are feeling a bit run down and need a nourishing meal to warm you from the inside out, look no further than your kitchen and this recipe to nurture your body, mind, and spirit.
1 (2-inch) piece ginger, peeled and minced
sea salt
3 tablespoons grapeseed oil
1 (3½-pound) whole chicken
2 lemons, 1 sliced into thin rounds, 1 cut into wedges for serving
9 ounces baby spinach
¼ teaspoon crushed red pepper flakes
Preheat the oven to 425°F.
In a small bowl, use a spoon to mash together the ginger, 2 tablespoons salt, and 2 tablespoons of the oil. Set aside.
Pat the chicken dry with paper towels. Using your fingers, gently loosen the skin from the chicken breasts. Being careful not to tear the skin, spread half of the ginger-salt paste evenly between the skin and meat; pat the skin back down. Rub the remaining paste inside the chicken cavity. Tuck the entire sliced lemon into the cavity (you may have to cut a few slices in half).
Tie the chicken legs together with cotton kitchen twine; tuck the wing tips underneath. Rub the chicken with the remaining 1 tablespoon oil. Place the chicken, breast-side up, in a roasting pan.
Roast the chicken, occasionally basting with the pan juices, until golden-brown, 50 to 55 minutes; an instant-read thermometer inserted in the thickest part of the thigh should read 165°F. Transfer the chicken to a cutting board and tent with foil, reserving the hot baking sheet; allow the chicken to rest for 10 minutes before carving.
Scatter the spinach over the pan juices on the baking sheet. Place the pan back in the oven until the spinach has begun to wilt, 2 to 3 minutes. Toss the spinach on the hot pan until it is fully wilted and dressed with pan juices. Season with a pinch of salt and the red pepper flakes. Carve the chicken and serve with the spinach and lemon wedges on the side.
Nutritional analysis per serving: Calories: 480, Fat: 36 g, Saturated Fat: 8 g, Cholesterol: 128 mg, Fiber: 2 g, Protein: 34 g, Carbohydrates: 5 g, Sodium: 460 mg
MOROCCAN-STYLE CHICKEN
The blend of spices in this dish creates aromatic, authentic Moroccan flavors with no tagine necessary! The lemon loses its acidic tartness in the oven, adding savory depth to the sauce with just a bright zing at the finish. Pair with Green Beans and Almonds (here).
1 tablespoon fennel seeds
1 tablespoon cumin seeds
2 teaspoons coriander seeds
1 teaspoon ground cinnamon
1 teaspoon paprika
½ teaspoon Aleppo pepper or ¼ teaspoon crushed red pepper flakes
1 teaspoon sea salt
2 tablespoons plus 1 teaspoon extra-virgin olive oil
3 small fennel bulbs, each cut into 8 wedges, fronds reserved
3 medium shallots, sliced
6 (4-ounce) boneless, skinless chicken thighs
1 lemon, very thinly sliced and seeded
¼ cup finely chopped green olives
2 large tomatoes, diced
Preheat the oven to 475°F.
In a small skillet, heat the fennel, cumin, and coriander seeds over medium heat, tossing occasionally, until fragrant and toasted, about 3 minutes. Cool, then transfer to a spice grinder and coarsely grind. Transfer the spices to a large bowl and stir in the cinnamon, paprika, pepper, ¾ teaspoon of the salt, and 2 tablespoons of the oil. Add the fennel wedges, shallots, and chicken and mix until everything is evenly coated.
Spread the chicken and vegetables evenly on a large rimmed baking sheet. Roast until the chicken is cooked through and the vegetables are tender, about 40 minutes.
Meanwhile, toss the lemon slices with the remaining 1 teaspoon oil until well coated. Spread in a single layer on a second baking sheet. Roast alongside the chicken until golden brown and tender, about 30 minutes. Transfer the lemons to a cutting board. When cool enough to handle, chop very finely (including the peel) and transfer to a medium bowl.
Finely chop the reserved fennel fronds. Add half of the chopped fronds to the lemons and mix in the olives, tomatoes, and remaining ¼ teaspoon salt.
Divide the chicken and roasted vegetables among six serving plates and drizzle with the pan juices. Spoon the tomato mixture on top, garnish with the remaining chopped fennel fronds, and serve.
Nutritional analysis per serving: Calories: 250, Fat: 11 g, Saturated Fat: 2 g, Cholesterol: 110 mg, Fiber: 6 g, Protein: 25 g, Carbohydrates: 15 g, Sodium: 522 mg
COCONUT CURRY CHICKEN SOUP WITH ALMONDS
Each ingredient in this soup contains immune-boosting nutrients and phytonutrients that prevent disease. Double the batch and freeze half so that you have soup on hand the next time someone you love is feeling under the weather.
1 tablespoon coconut oil
3 medium shallots, thinly sliced
2 to 3 teaspoons mild curry powder
½ teaspoon ground turmeric
½ teaspoon ground ginger
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 cups low-sodium chicken stock
1 pound thin-cut chicken cutlets
1 (13.5-ounce) can full-fat unsweetened coconut milk
1 cup sliced shiitake mushroom caps
1 cup sliced sugar snap peas
1 red bell pepper, seeded and chopped
½ cup chopped fresh cilantro
2 scallions, chopped
juice of 2 limes
¼ cup sliced almonds
1 teaspoon toasted sesame oil
In a medium stockpot, heat the oil over medium-high heat until shimmering. Add the shallots and sauté until translucent, 3 to 4 minutes.
Stir in 2 teaspoons of the curry powder, the turmeric, ginger, salt, and black pepper and cook for 30 seconds. Pour in the chicken stock and 1 cup of water; stir to combine. Bring the liquid to a boil over high heat.
Add the chicken cutlets, trying to make sure they are submerged in the liquid. Reduce to a simmer and cook until the chicken is cooked through, 10 to 15 minutes (cut into one of the thicker cutlets to verify that it is no longer pink inside). Transfer the chicken cutlets to a bowl and let cool.
Add the coconut milk, mushrooms, sugar snap peas, and red bell pepper to the pot. Let the soup continue to simmer for 7 to 10 minutes. Taste and add more curry powder, if desired.
Meanwhile, cut the chicken into bite-size pieces. Remove the soup from the heat and stir in the chicken, cilantro, scallions, and lime juice. Ladle the soup into four bowls. Garnish with almonds, drizzle with sesame oil, and serve.
Nutritional analysis per serving: Calories: 480, Fat: 33 g, Saturated Fat: 23 g, Cholesterol: 100 mg, Fiber: 3 g, Protein: 35 g, Carbohydrates: 15 g, Sodium: 351 mg
SOUTHWESTERN TURKEY CHILI
This chili will flood your body with a healthy dose of potassium, an important blood pressure regulator. Most SAD (standard American diet) consumers don’t get enough potassium due to the lack of fruits and vegetables in their diet. Not only will this dish help your body relax and work more effectively, but the aromas and flavors will put you in that cozy place that home-cooked meals provide.
1 tablespoon extra-virgin olive oil
2 pounds ground turkey, preferably dark meat
1 yellow onion, finely chopped
2 bell peppers (any color), seeded and finely chopped
2 jalapeños, seeded and minced
6 garlic cloves, minced
3 tablespoons chili powder
1½ tablespoons smoked paprika
1½ tablespoons ground cumin
1½ tablespoons garlic powder
sea salt and freshly ground black pepper
1 (28-ounce) can tomato puree
1 (28-ounce) can diced tomatoes
1 avocado, pitted, peeled, and sliced, for garnish
2 tablespoons chopped fresh cilantro, for garnish
1 scallion, sliced, for garnish
In a large saucepan, heat the oil over medium-high heat until shimmering. Add the turkey and cook, breaking up with a spoon, until no longer pink, 5 to 7 minutes.
Stir in the onion, bell peppers, jalapeños, garlic, chili powder, paprika, cumin, garlic powder, 1 teaspoon salt, and a pinch of black pepper. Add the tomato puree and the diced tomatoes with their juices, reduce the heat to medium, and cook, stirring occasionally, for 20 to 25 minutes.
Serve, topped with avocado, cilantro, and scallions.
Nutritional analysis per serving: Calories: 310, Fat: 16 g, Saturated Fat: 3.5 g, Cholesterol: 85 mg, Fiber: 6 g, Protein: 25 g, Carbohydrates: 21 g, Sodium: 460 mg
SPICED TURKEY AND ZCCHINI MEATBALLS
Ground turkey makes for tasty meatballs, meatloaf, burgers, or chili. Choose dark meat for this recipe, as it will retain more moisture and yield a juicier meatball. Pair with a vegetable side dish such as Mashed Cauliflower with Horseradish (here).
1 pound ground turkey (preferably dark meat)
1 small zucchini, grated
2 tablespoons minced shallot
1 garlic clove, minced
1 large omega-3 egg, beaten
1 teaspoon dried oregano
¾ teaspoon sea salt
½ teaspoon Aleppo pepper or ¼ teaspoon crushed red pepper flakes
½ teaspoon fennel seeds, minced or crushed
½ teaspoon dried sage
2 tablespoons grapeseed oil, plus more if needed
chopped fresh basil or chives, for garnish
Preheat the oven to 400°F.
In a large bowl, combine all of the ingredients except the grapeseed oil and basil and mix well. Using wet hands, form the mixture into 12 balls, each about the size of a tangerine.
Heat the grapeseed oil in a large oven-safe sauté pan over medium-high heat until shimmering. Place the meatballs in the hot pan, leaving space between them. (Depending on the size of your sauté pan, you may need to cook the meatballs in batches.) Cook, using a large spoon to turn the meatballs gently, until brown, about 30 seconds per side. The meatballs will be soft, so turn carefully.
Transfer the sauté pan to the oven and bake until the meatballs feel firm to the touch, 8 to 10 minutes. Garnish with basil and serve.
Nutritional analysis per serving: Calories: 262, Fat: 19 g, Saturated Fat: 5 g, Cholesterol: 145 mg, Fiber: 1 g, Protein: 21 g, Carbohydrates: 2 g, Sodium: 520 mg
CHILI-SPICED TURKEY MEATLOAF WITH ROASTED CARROT SALAD
Protein keeps the nighttime munchies at bay. If you tend to feel hungry or have a habit of grazing after dinner, this meal will help you meet your intake of nutritious protein, which keeps your blood sugar stable and prevents cravings.
6 garlic cloves, halved
2 celery ribs, coarsely chopped
1 small yellow onion, coarsely chopped
½ cup coconut flour
3 large omega-3 eggs, beaten
3 tablespoons paprika
1 tablespoon chili powder
sea salt
2 pounds ground turkey (preferably dark meat)
2 pounds carrots, peeled and cut into steak fries
2 tablespoons plus 2 teaspoons grapeseed oil
½ cup pepitas
½ cup chopped fresh cilantro
½ teaspoon ground cumin
Preheat the oven to 375°F.
In the bowl of a food processor, pulse the garlic, celery, and onion until very finely chopped. Transfer the vegetables to a large bowl and add the coconut flour, eggs, 1 tablespoon of the paprika, the chili powder, and 1 teaspoon salt. Add the turkey and, using your hands, mix until combined; do not overmix or the meatloaf will be dense.
Gently pat the meat into a loaf and place in an 8½-by-4½-inch loaf pan. Do not press down or into the corners. Place the pan on a rimmed baking sheet and bake on the top rack for 50 minutes.
While the meatloaf cooks, toss the carrots with 2 teaspoons of the oil and a pinch of salt on two large rimmed baking sheets. Roast on the bottom and middle racks of the oven, tossing once halfway through, until tender, 15 to 20 minutes. Remove and tent with foil to keep warm.
When the meatloaf has baked for 50 minutes, stir together the remaining 2 tablespoons paprika and 2 tablespoons grapeseed oil. Brush the top of the loaf with the mixture and continue cooking until an instant-read thermometer inserted into the thickest part of the loaf registers 155°F, about 10 more minutes. Remove from the oven; let rest for 10 minutes before slicing.
While the meatloaf rests, place the pepitas in a small skillet and lightly toast them over medium-low heat, stirring frequently, until they take on the slightest hint of color, 3 to 5 minutes.
Combine the carrots, pepitas, cilantro, and cumin, tossing to combine. Serve with the meatloaf.
Nutritional analysis per serving: Calories: 395, Fat: 23 g, Saturated Fat: 5 g, Cholesterol: 168 mg, Fiber: 8 g, Protein: 29 g, Carbohydrates: 20 g, Sodium: 521 mg
ROASTED TURKEY WITH HERB PASTE
If you are like me and wish Thanksgiving came around monthly instead of yearly, then you will love this recipe. Just when I thought nothing could top my favorite Thanksgiving turkey, I found this recipe and now enjoy making it all year round because it is simple yet elegant. Serve with a side of Cauliflower “Rice” (here).
1 (1-pound) boneless, skinless turkey breast
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 scallions, roughly chopped
2 garlic cloves, halved
1 cup fresh parsley leaves
leaves from 4 to 6 thyme sprigs
leaves from 1 large rosemary sprig
1 tablespoon Dijon mustard
1 tablespoon extra-virgin olive oil
1 lemon, sliced into 6 rounds
Preheat the oven to 350°F.
Place the turkey breast in a baking dish and season with the salt and black pepper.
In the bowl of a food processor, combine the scallions, garlic, parsley, thyme, rosemary, mustard, and olive oil. Pulse until a thick paste forms, 30 seconds to 1 minute.
Spread one-half to two-thirds of the herb paste over the top of the turkey breast. Layer the lemon slices over the herb paste.
Roast the turkey until an instant-read thermometer inserted into the thickest part reads 165°F, 45 to 60 minutes. Remove the turkey from the oven, tent with foil, and let rest for 10 to 15 minutes.
Remove the lemon slices and slice the turkey. Arrange the turkey slices on a platter and top with additional herb paste. Serve.
Nutritional analysis per serving: Calories: 231, Fat: 7 g, Saturated Fat: 1 g, Cholesterol: 60 mg, Fiber: 2 g, Protein: 36 g, Carbohydrates: 3 g, Sodium: 230 mg
TURKEY BURGERS
For a heartier meal, try pairing these burgers with Onion-Leek Soup (here).
¼ cup apple cider vinegar
¾ teaspoon sea salt
½ teaspoon freshly ground black pepper
12 ounces radishes, very thinly sliced
1 teaspoon fresh lime juice
2 tablespoons Mayonnaise (here) or Vegenaise
1 pound ground turkey
1 large zucchini, coarsely grated
1 bunch chives, thinly sliced
1 large omega-3 egg, beaten
1 teaspoon ancho chile powder
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
2 tablespoons grapeseed oil
16 red lettuce leaves
2 tomatoes, thinly sliced
Combine the vinegar and ¼ teaspoon each of the salt and black pepper in a medium bowl. Add the radishes, turn to coat, and let stand.
In a small bowl, whisk the lime juice into the mayonnaise; set aside.
Combine the turkey, zucchini, chives (reserve a little for the garnish), egg, chile, cumin, cayenne, and remaining ½ teaspoon salt and ¼ teaspoon black pepper in a large bowl. Form into 4 equal-size patties.
Heat the oil in a large nonstick skillet over medium heat until shimmering. Add the patties and cook, turning once, until cooked through, about 15 minutes.
For each serving, stack 2 lettuce leaves and place 1 burger in the center. Top each burger with some of the lime-mayo mixture, tomato slices, pickled radishes, and reserved chives. Sandwich with 2 more lettuce leaves and serve with any remaining radishes on the side.
Nutritional analysis per serving: Calories: 340, Fat: 20 g, Saturated Fat: 4 g, Cholesterol: 130 mg, Fiber: 4 g, Protein: 27 g, Carbohydrates: 14 g, Sodium: 481 mg
TURKEY PICCATA WITH BRUSSELS SPROUT LEAVES AND BROCCOLI RABE
The capers are what make a piccata memorable—they’re salty and pungent and stimulate your palate so that you enjoy all the fresh flavors of this dish. The traditional piccata is made from veal cutlets breaded in flour, which takes away from the otherwise healthy nature of the dish. You can enjoy this updated version without sabotaging your health.
2 bunches broccoli rabe, trimmed and cut into 2-inch pieces
1 pound Brussels sprouts
4 tablespoons extra-virgin olive oil
3 garlic cloves, minced
sea salt and freshly ground black pepper
1¼ pounds thin-cut turkey cutlets
2 tablespoons fresh lemon juice
1 tablespoon rinsed, finely chopped capers
2 tablespoons chopped fresh parsley
Bring a large pot of water to a boil over high heat. Cook the broccoli rabe until tender, about 3 minutes. Drain in a colander.
Remove the leaves of the Brussels sprouts by trimming the end of each one and halving it. Remove as many leaves as you can, saving the cores for vegetable stock. Reserve the leaves.
In a large nonstick sauté pan, warm 1 tablespoon of the oil over medium-high heat until shimmering. Cook the Brussels sprout leaves, stirring constantly, for about 6 minutes. Stir in the broccoli rabe and cook until the Brussels sprout leaves are tender, 2 to 3 minutes. Stir in the garlic, ¼ teaspoon salt, and a pinch of black pepper and cook for about 1 minute. Transfer the vegetables from the pan to a bowl; tent with foil to keep warm.
Wipe out the pan. Warm ½ tablespoon of the oil over medium-high heat until shimmering. Season the turkey with ¼ teaspoon each salt and black pepper. Sauté the turkey until browned and fully cooked, 2 to 3 minutes per side. Transfer the turkey to a platter.
Heat the remaining 2½ tablespoons oil over medium heat. Add the lemon juice, capers, and 1 tablespoon of water, stirring and using a spatula to scrape up any browned turkey bits in the pan. Spoon the mixture over the turkey breasts. Garnish with parsley and serve with the reserved vegetables on the side.
Nutritional analysis per serving: Calories: 360, Fat: 16 g, Saturated Fat: 2.5 g, Cholesterol: 80 mg, Fiber: 6 g, Protein: 39 g, Carbohydrates: 17 g, Sodium: 470 mg
Meat
BEEF CHILI
Higher in omega-3 fatty acids than feedlot beef, as well as in other compounds known to reduce weight such as CLA (conjugated linoleic acids), grass-fed beef is tasty and becoming more widely available as consumers increase demand for better quality meat.
1 tablespoon extra-virgin olive oil
1 pound grass-fed beef stew meat, cut into 1-inch pieces
2 medium yellow onions, chopped
2 green or red bell peppers, seeded and chopped
4 celery ribs, chopped
2 zucchini, diced
2 garlic cloves, minced
1 tablespoon tomato paste
2 canned chipotle peppers in adobo sauce, seeded and chopped, plus 2 teaspoons adobo sauce
1 teaspoon ground cumin
1 teaspoon chili powder
½ teaspoon ground cinnamon
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 (28-ounce) can whole tomatoes
¼ cup low-sodium chicken stock
½ cup chopped fresh cilantro, for garnish
¼ cup sliced radishes, for garnish
½ avocado, pitted, peeled, and chopped, for garnish
In a Dutch oven, warm ½ tablespoon of the oil over medium-high heat until shimmering. Add the beef and cook until browned, about 3 minutes per side. Using a slotted spoon, transfer the beef to a bowl.
Add the remaining ½ tablespoon oil to the pot. Sauté the onions and bell peppers for 6 minutes. Add the celery and zucchini and sauté for another 5 minutes. If the vegetables are browning too much, reduce the heat to medium.
Stir in the garlic, tomato paste, chipotle peppers, adobo sauce, cumin, chili powder, cinnamon, salt, and black pepper. Cook for 30 seconds before adding the tomatoes with their juices and the chicken stock. Use the back of a wooden spoon to break the tomatoes in half. Bring to a boil, then reduce the heat to low so the mixture is at a simmer.
Return the meat to the pot, cover, and cook, stirring occasionally, until the meat is tender, 2½ to 3 hours. Taste and adjust the seasonings to make it spicier, if desired. Ladle the chili into bowls. Garnish with cilantro, radishes, and avocado and serve.
Nutritional analysis per serving: Calories: 320, Fat: 11 g, Saturated Fat: 2.5 g, Cholesterol: 60 mg, Fiber: 8 g, Protein: 31 g, Carbohydrates: 26 g, Sodium: 310 mg
SLOW-COOKED BRISKET WITH FENNEL AND ONIONS
Make this a zero-fuss meal by prepping it Sunday night. Before leaving for the day on Monday morning, simply turn on your slow cooker and let the aroma of herbs, spices, and savory meat permeate your home. Walk in, enjoy the comforts of a truly slow-cooked meal, and marvel at the simplicity of living well. (If you don’t have a slow cooker, you can cook the stew for about 1 hour in a covered Dutch oven set over medium heat.)
2 tablespoons cider vinegar
2 fennel bulbs, halved and sliced
2 yellow onions, halved and sliced
1 (16-ounce) can diced tomatoes
1 head garlic, cloves peeled
8 to 10 thyme sprigs
1 (3-pound) grass-fed lean brisket, cut into 4 pieces
2 teaspoons chili powder
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
chopped fresh parsley, for garnish
Pour the vinegar and ½ cup of water into a 6-quart slow cooker.
In a large bowl, combine the fennel, onions, diced tomatoes with their juices, garlic, and thyme. Transfer half of the vegetable mixture to the slow cooker.
Season the brisket all over with the chili powder, salt, and black pepper. Place the pieces of meat on top of the vegetables in the slow cooker. Pour the remaining vegetables on top.
Cook on low until the meat easily pulls apart with a fork, 8 to 10 hours. Let the brisket rest, covered, for about 30 minutes. Remove the thyme sprigs.
Using a ladle, transfer 3 cups of the cooking liquid to a medium sauté pan. Bring to a boil over high heat and let the liquid reduce until it thickens into a gravy—keeping a careful eye on it so it doesn’t over-reduce or burn—8 to 10 minutes. Remove from the heat.
Slice the brisket against the grain. Pour the gravy over the brisket slices, garnish with the parsley, and serve with the vegetables on the side.
Nutritional analysis per serving: Calories: 300, Fat: 11 g, Saturated Fat: 4 g, Cholesterol: 76 mg, Fiber: 7 g, Protein: 27 g, Carbohydrates: 25 g, Sodium: 486 mg
ASIAN-STYLE BEEF STEW
Surprise your family with this Asian-style take on the traditional beef stew. It’s comfort food at its tastiest—and healthiest.
1¼ pounds grass-fed beef stew meat, cut into 1-inch pieces
1 large daikon radish, peeled and cut into 1-inch pieces
4 scallions, white parts cut into 2-inch lengths, green parts thinly sliced
2 tablespoons minced fresh ginger
3 tablespoons brown (hatcho) miso
2 small zucchini, diced
2 small yellow summer squash, diced
7 ounces enoki mushrooms, trimmed and separated into smaller pieces
½ teaspoon freshly ground black pepper
Combine the beef, daikon, scallion whites, and ginger in a large saucepan. Add 4 cups of water; the water should just cover the ingredients. Bring to a boil over high heat. Skim and discard any foam that accumulates on the surface.
Meanwhile, whisk the miso with ½ cup of warm water in a small bowl. Stir into the pot, reduce the heat to low, cover, and simmer until the beef is very tender, about 1½ hours.
Gently fold in the zucchini, squash, mushrooms, and black pepper. Simmer until the squash are crisp-tender, about 10 minutes. Ladle into four soup bowls, garnish with the scallion greens, and serve.
Nutritional analysis per serving: Calories: 513, Fat: 28 g, Saturated Fat: 11 g, Cholesterol: 164 mg, Fiber: 5 g, Protein: 46 g, Carbohydrates: 19 g, Sodium: 551 mg
BAKED MEATBALLS WITH CAULIFLOWER PUREE
This is a sumptuous meal without the expense of a fancy restaurant! Feel free to substitute ground turkey for the grass-fed beef in this recipe for a little variety.
1 pound ground grass-fed beef
4 button mushrooms, minced
1 large omega-3 egg, beaten
3 teaspoons minced garlic
2 tablespoons minced shallot
2 tablespoons coarsely chopped pine nuts
½ teaspoon dried thyme
½ teaspoon dried oregano
½ teaspoon crushed red pepper flakes
sea salt and freshly ground black pepper
2 tablespoons grapeseed oil
1 small head cauliflower, coarsely chopped
¼ cup unsweetened almond milk
¼ cup plus 1 tablespoon extra-virgin olive oil
1 small yellow onion, minced
1 teaspoon tomato paste
2 cups canned tomato puree
1 bunch kale, stemmed and finely shredded
Preheat the oven to 400°F.
In a large mixing bowl, combine the beef, mushrooms, egg, 2 teaspoons of the garlic, the shallot, pine nuts, thyme, oregano, red pepper flakes, ¼ teaspoon salt, and a pinch of black pepper. Mix well. Using wet hands, form the mixture into 12 balls, each about the size of a tangerine.
Heat the grapeseed oil in a large oven-safe sauté pan over medium-high heat until shimmering. Place the meatballs in the hot pan, leaving space between them. (Depending on the size of your sauté pan, you may need to cook the meatballs in batches.) Cook, using a large spoon to turn the meatballs gently, until brown, about 30 seconds per side. The meatballs will be soft, so turn carefully.
Transfer the sauté pan to the oven and bake until the meatballs feel firm to the touch, 8 to 10 minutes. Transfer them to a plate.
While the meatballs bake, pour 1 cup of water into the bottom of a medium saucepan and bring it to a boil over high heat. Place a steaming rack or basket over the boiling water. Add the cauliflower, cover, and steam until it is very soft and easily breaks apart, about 10 minutes.
Transfer the cauliflower to a food processor or blender and add the almond milk, ¼ cup of the olive oil, and ¼ teaspoon salt. Puree until very smooth, then transfer the puree to a large oven-safe baking dish or gratin dish. Set aside.
In a large saucepan, heat the remaining 1 tablespoon olive oil over medium-low heat. Add the onion and remaining 1 teaspoon garlic and sauté until they begin to brown, about 5 minutes. Add the tomato paste and cook for 1 minute. Add the tomato puree and ¼ teaspoon salt and bring to a simmer; reduce the heat to low and cook for 15 minutes. Stir in the shredded kale and cook until the kale is very tender, about 5 minutes.
Arrange the meatballs on top of the cauliflower puree, then ladle the tomato sauce over the meatballs. Place the baking dish in the oven and bake for 10 minutes.
Serve each guest 3 meatballs, along with some cauliflower puree and tomato-kale sauce.
Nutritional analysis per serving: Calories: 499, Fat: 36 g, Saturated Fat: 6 g, Cholesterol: 140 mg, Fiber: 6 g, Protein: 29 g, Carbohydrates: 23 g, Sodium: 580 mg
CHIPOTLE-RUBBED STEAK SALAD WITH ONIONS AND PEPPERS
Chipotle chiles are dried, smoked red jalapeños. If you can’t find chipotle in powdered form, you can use ancho chile powder or smoked paprika.
1½ pounds grass-fed beef steaks (such as rib-eye, strip, or hanger)
1 tablespoon chipotle chile powder
1 teaspoon sea salt
¼ teaspoon ground cumin
¼ teaspoon ground coriander
2 tablespoons extra-virgin olive oil
2 garlic cloves, minced
3 small yellow onions, sliced
3 bell peppers (mixed colors), seeded and thinly sliced
4 cups baby arugula or mixed greens
Pat the steaks dry with paper towels. In a small bowl, combine the chipotle powder, ½ teaspoon of the salt, the cumin, and the coriander. Rub the spice mixture all over the steaks and set aside.
In a large cast-iron skillet or heavy sauté pan, heat 1 tablespoon of the olive oil over medium heat until shimmering. Add the garlic and onions and cook, stirring occasionally, until the onions are very soft and light golden brown, 10 to 12 minutes. Add the bell peppers and remaining ½ teaspoon salt and continue to cook until the peppers are very soft, another 8 to 10 minutes.
Line a large serving platter with the arugula. Remove the onions and peppers from the pan and arrange them over the arugula on the platter.
Rinse out the pan, then return it to the stove. Heat the remaining 1 tablespoon olive oil over high heat until shimmering. Place the steaks in the pan.
Cook the steaks for 4 minutes on one side, then flip and cook for another 4 minutes for medium-rare (internal temperature should be 135°F). Remove the steaks from the pan and allow them to rest for 10 minutes on a small rack set over a plate or sheet pan to collect any juices.
Once the steaks have rested, transfer them to a cutting board and slice thinly against the grain. Arrange the sliced steak on top of the peppers on the platter, drizzle any accumulated juices over the meat, and serve.
Nutritional analysis per serving: Calories: 360, Fat: 16 g, Saturated Fat: 3 g, Cholesterol: 94 mg, Fiber: 4 g, Protein: 42 g, Carbohydrates: 14 g, Sodium: 497 mg
FILET MIGNON WITH GARLIC SAUCE AND ROASTED TOMATOES
The roasted tomatoes in this dish are excellent served warm, cold, or at room temperature—which is helpful when you have guests coming for dinner and you don’t want to cook while entertaining.
4 large heads garlic, unpeeled
4½ tablespoons extra-virgin olive oil
2 pints cherry or grape tomatoes
¾ teaspoon sea salt
½ teaspoon freshly ground black pepper
2 tablespoons coconut oil
4 (1-to 1¼-inch-thick) filets mignons
5 to 6 tablespoons low-sodium chicken stock
4 to 6 cups baby arugula
Preheat the oven to 400°F.
Cut the top ½ inch or so off each garlic head, just enough to expose the majority of the garlic cloves. Place each head on a large piece of foil. Drizzle ½ tablespoon of the olive oil over each head; wrap the foil around each head to enclose it in its own pouch.
Place the tomatoes on a large rimmed baking sheet. Drizzle with the remaining 2½ tablespoons olive oil and ¼ teaspoon each of the salt and black pepper and toss. Add the garlic pouches on the side of the baking sheet. Place the tomatoes and garlic in the preheated oven.
Roast the tomatoes until they burst and are caramelized, 45 to 60 minutes, making sure to stir midway through. Remove the garlic after about 50 minutes and let it sit until cool enough to handle. Tent the tomatoes with foil to keep warm.
Season the filets with ¼ teaspoon each of the salt and black pepper. In a large cast-iron pan or other oven-safe skillet, heat the coconut oil over high heat until shimmering. Sear the filets until golden brown on each side, about 5 minutes total. Transfer to the oven and cook until the steaks reach the desired internal temperature, about 8 minutes for medium-rare and 10 minutes for medium (a meat thermometer should register 130°F for medium-rare, 140°F for medium, and 160°F for well-done). Remove the filets from the oven, tent with foil, and let rest for at least 5 minutes.
Meanwhile, grip the bottom of each garlic head and squeeze the roasted garlic into the bowl of a food processor. Add the remaining ¼ teaspoon salt and 5 tablespoons chicken stock. Puree until combined, adding another tablespoon of chicken stock if it is too thick. Transfer to a small saucepan and warm over low heat.
Place a filet mignon on each plate, along with some of the roasted tomatoes. Drizzle the warm roasted garlic sauce over the steaks and serve.
Nutritional analysis per serving: Calories: 490, Fat: 29 g, Saturated Fat: 8 g, Cholesterol: 120 mg, Fiber: 3 g, Protein: 43 g, Carbohydrates: 17 g, Sodium: 473 mg
RIB-EYE STEAKS WITH GRILLED RADICCHIO
If you want to infuse a little sweetness into this savory meal, a touch of balsamic vinegar will do the trick.
2 large heads radicchio, quartered lengthwise
4 tablespoons extra-virgin olive oil
½ teaspoon sea salt
1½ pounds grass-fed boneless rib-eye steaks (2 inches thick)
1 pint grape tomatoes, halved
3 shallots, thinly sliced
¼ cup balsamic vinegar
grated zest and juice of 1 lemon
2 garlic cloves, minced
Preheat the oven to 475°F.
In a large bowl, toss the radicchio with 2 tablespoons of the oil and ¼ teaspoon of the salt.
Heat a well-seasoned oven-safe grill pan or large oven-safe skillet over high heat. Cook 2 radicchio sections at a time, cut-side down, until the outer leaves are dark brown and crisp, 3 to 5 minutes per side. Transfer the radicchio to a cutting board and thinly slice crosswise.
Season the steaks with the remaining ¼ teaspoon salt. Place them in the pan and cook for 3 to 5 minutes per side. Transfer the pan to the oven and continue to cook the steaks for 6 to 8 minutes for medium (internal temperature should reach 140°F). Transfer the steaks to a cutting board to rest for 10 minutes before slicing.
Add the tomatoes, shallots, vinegar, lemon zest, and garlic to the hot pan. Allow the shallots and tomatoes to wilt slightly, 4 to 5 minutes. Remove from the heat and add the lemon juice. Add the radicchio to the pan and toss to combine.
Slice the steaks against the grain and serve over the radicchio salad.
Nutritional analysis per serving: Calories: 540, Fat: 36 g, Saturated Fat: 13 g, Cholesterol: 116 mg, Fiber: 4 g, Protein: 36 g, Carbohydrates: 20 g, Sodium: 446 mg
HERB-CRUSTED BEEF TENDERLOIN
Take care not to overcook these steaks, as grass-fed beef tends to be leaner and will yield a tough and chewy steak when overdone.
6 garlic cloves, 3 whole and 3 quartered
1 tablespoon plus 2 teaspoons extra-virgin olive oil
2 pints grape or cherry tomatoes
1 fennel bulb, diced
½ teaspoon sea salt
½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon dried sage
¼ teaspoon finely chopped dried rosemary
¼ teaspoon freshly ground black pepper
1 tablespoon grapeseed oil
4 (6-ounce) grass-fed beef tenderloin steaks
1 large bunch asparagus, trimmed
Preheat the oven to 400°F. Place a rimmed baking sheet in the oven to preheat.
Place the 3 whole garlic cloves on a small piece of foil. Drizzle with 1 teaspoon of the olive oil and seal the garlic in the foil. Place the packet on the baking sheet. Remove the garlic after 15 minutes and confirm it is fully roasted—it will smell slightly sweet and feel soft. Set aside to cool. After the garlic has cooled, peel it and reserve.
While the garlic roasts, in a medium bowl, toss the tomatoes, fennel, the 3 quartered garlic cloves, 1 tablespoon of the olive oil, and ¼ teaspoon of the salt. Carefully distribute the vegetables over the preheated baking sheet and roast until the tomatoes are shriveling and beginning to brown, 35 to 40 minutes. When done, remove the vegetables from the baking sheet, place them in a bowl, and lightly crush the tomatoes with a fork.
In a small bowl, combine the whole roasted garlic cloves, oregano, thyme, sage, rosemary, black pepper, and remaining 1 teaspoon olive oil and mash with a fork to make a paste. Set aside.
Heat the grapeseed oil in a heavy cast-iron skillet or oven-safe sauté pan over high heat until shimmering. Place the steaks in the pan, cook for 2 minutes, then flip and cook for another 2 minutes. While the second side cooks, spread 1 teaspoon of the garlic-herb paste over each steak. Transfer the pan to the oven and cook for 5 to 6 minutes for medium-rare (internal temperature 130°F), or 7 to 8 minutes for medium to medium-well (internal temperature 150°F). Allow the steaks to rest for 10 minutes.
While the steak rests, steam the asparagus: Pour 1 cup of water into the bottom of a medium saucepan and bring it to a boil over high heat. Place a steaming rack or basket over the boiling water. Add the asparagus, cover, and steam until bright green and crisp-tender, 1 to 2 minutes. Divide the asparagus among four dinner plates. Top each plate with a steak and garnish with the roasted tomatoes and fennel.
Nutritional analysis per serving: Calories: 381, Fat: 20 g, Saturated Fat: 7 g, Cholesterol: 85 mg, Fiber: 5 g, Protein: 40 g, Carbohydrates: 15 g, Sodium: 418 mg
SLOW-COOKED SHORT RIBS WITH CELERY ROOT PUREE
This is a great weekend meal; there’s nothing difficult about it, nothing takes more than a half-hour of attention, and with the slow cooker going, you can come and go while dinner fixes itself. If you’d rather not use a slow cooker, bring the short ribs and other ingredients to a boil in a 5-quart Dutch oven over high heat. Transfer to a 350°F oven and cook until the meat is falling off the bone, about 3 hours.
2 pounds bone-in beef short ribs, cut into 2-inch cubes by your butcher
½ cup balsamic vinegar
7 garlic cloves, 6 thinly sliced and 1 smashed
2 jalapeños, seeded and sliced
2 tablespoons Dijon mustard
grated zest of 2 lemons
2 teaspoons sea salt
3 large red onions, halved
1 celery root, peeled and diced
1 (13.5-ounce) can unsweetened coconut milk
Preheat the broiler.
Line a rimmed baking sheet with foil and arrange the short ribs, meat-side up, evenly on the sheet. Place the baking sheet about 4 inches under the broiler. Cook, turning the ribs occasionally, until each side is deep brown, 15 to 20 minutes total.
Combine 2 cups of water, the vinegar, sliced garlic, jalapeños, mustard, lemon zest, and 1½ teaspoons of the salt in a 6-quart slow cooker. Add the ribs in an even layer. Cook on high for 4 hours. The meat should be tender when pierced with a fork.
Preheat the oven to 450°F.
With a slotted spoon, transfer the meat from the slow cooker to a plate. Pour the cooking liquid into a gravy strainer to skim off the fat. Do not discard the fat (you should have about ¼ cup).
Add the skimmed cooking liquid to a medium saucepan. Cook over high heat until glossy and thickened and reduced to about 1 cup, 18 to 20 minutes. Remove from the heat. Moisten the short ribs with about ¼ cup of the sauce and set aside the rest to serve with the meal.
Meanwhile, on a large rimmed baking sheet, toss the onions with the reserved fat and the remaining ½ teaspoon salt. Arrange the onions, cut-side down. Roast, without turning, until the onions are browned on the underside, about 15 minutes. Flip and roast until the onions are tender, about 5 minutes more. Tent with foil and set aside.
Combine the celery root, coconut milk, 1 cup of water, and the smashed garlic in a 3-quart saucepan over medium heat. Bring to a boil, reduce the heat to low, and simmer, stirring occasionally, until the celery root is very tender, 25 to 30 minutes.
Strain the celery root, reserving the cooking liquid. Transfer the celery root and about half of the cooking liquid to a blender. Blend with enough liquid to make a smooth puree, but not a sauce, scraping down the sides of the blender bowl frequently. If you have used all of the cooking liquid and your puree is still too thick, add a little water and continue to blend until it reaches the desired consistency. Transfer to a small saucepan and keep warm.
Serve the short ribs with the celery root puree and roasted onions on the side, along with the gravy.
Nutritional analysis per serving: Calories: 409 Fat: 31 g, Saturated Fat: 15 g, Cholesterol: 57 mg, Fiber: 3 g, Protein: 15 g, Carbohydrates: 18 g, Sodium: 467 mg
SPICE-RUBBED BEEF FILET WITH BRAISED GREEN BEANS AND MUSHROOMS
Enjoy these filets with a side salad and Roasted Pepper and Red Onion Relish (here) for a sweet bite to accompany a savory meal. The leftover smoky-sweet spice rub for the beef can be used for other meats, fish, chicken, or vegetables.
1 teaspoon ground turmeric
1 teaspoon sweet or smoked paprika
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon sea salt
4 (6-ounce) grass-fed beef tenderloin steaks
3 tablespoon extra-virgin olive oil
2 shallots, thinly sliced
8 ounces mixed mushrooms (such as button, cremini, shiitake, and/or oyster), trimmed and thinly sliced
8 ounces green beans, trimmed and halved if large
1 cup low-sodium chicken stock
2 tablespoons apple cider vinegar
Preheat the oven to 400°F.
In a small bowl, combine the turmeric, paprika, coriander, cumin, ginger, and salt.
Pat the beef dry with paper towels, then sprinkle ¼ teaspoon of the spice rub on each steak and gently rub it all over the meat. Transfer the remaining spice rub to an airtight container and save for another use.
Heat 2 tablespoons of the olive oil in a large cast-iron skillet or other heavy oven-safe sauté pan over high heat until shimmering. Place the steaks in the pan and cook for 1½ minutes, then flip the steaks and cook for another 1½ minutes. Transfer the pan to the oven and cook for 5 to 6 minutes for medium-rare (internal temperature 130°F), or 7 to 8 minutes for medium-well (internal temperature 150°F). Set aside the steaks to rest for 10 minutes before serving.
Wipe out the pan and place it over medium heat. Add the remaining 1 tablespoon olive oil and the shallots. Cook the shallots until they are fragrant and beginning to caramelize, about 3 minutes. Add the mushrooms and cook until they are softened and exuding their juices, 2 to 3 minutes. Add the green beans and cook for another minute.
Turn the heat to low, add the chicken stock and vinegar, and bring to a gentle simmer. Cook until the liquid has reduced by three-quarters and the beans are tender, 5 to 7 minutes.
To serve, distribute the braised beans and mushrooms among four plates and top each with a steak.
Nutritional analysis per serving: Calories: 330, Fat: 17 g, Saturated Fat: 4 g, Cholesterol: 95 mg, Fiber: 2 g, Protein: 38 g, Carbohydrates: 12 g, Sodium: 532 mg
BISON STEAKS WITH WILD MUSHROOM SAUCE AND HARICOTS VERTS
Bison tend to be free-range, grass-fed, and wild for most of their life. This means that bison meat has a higher amount of anti-inflammatory omega-3 fatty acids and a better profile of saturated fats. Research shows that grass-fed meat is higher in stearic saturated fatty acids, which are heart-healthy and do not affect cholesterol levels.
6 ounces fresh morels
4 ounces fresh shiitake mushrooms, stemmed
2 large shallots, very thinly sliced
8 tablespoons grapeseed oil
sea salt and freshly ground black pepper
1 pound haricots verts, trimmed
4 (6-ounce) grass-fed bison rib-eye steaks
8 thyme sprigs, plus additional leaves for garnish
1 teaspoon fresh lemon juice
1 large omega-3 egg yolk
Preheat the oven to 400°F.
Swish the morels in a bowl of warm water to release all grit. Lift them out, and repeat two times. Cut the morels in half lengthwise. Cut the shiitake mushroom caps into pieces about the same size as the morels. Toss with half of the shallots, 2 tablespoons of the oil, and a pinch each of salt and black pepper on a large rimmed baking sheet. Spread in an even layer on one side of the pan.
On the other side of the pan, toss the haricots verts, remaining shallots, 1 tablespoon of the oil, ¼ teaspoon salt, and a pinch of black pepper. Spread in an even layer. Roast until the vegetables are tender, about 20 minutes. Remove from the oven and set aside.
Meanwhile, season the steaks with ½ teaspoon each salt and black pepper. Heat 2 tablespoons of the oil in a large oven-safe skillet over medium-high heat until shimmering. Add the steaks to the pan and cook until well browned on the bottom, 1 to 2 minutes, then turn and cook until the other side is well browned, another 1 to 2 minutes. Scatter the thyme sprigs on top of the meat and transfer to the oven. Cook alongside the vegetables for 5 to 7 minutes for medium-rare (120°F). Discard the thyme sprigs. Transfer the steaks to serving plates and let them rest for 10 minutes.
Meanwhile, in a small saucepan, gently heat the remaining 3 tablespoons oil over low heat. Fill another saucepan with water and bring to a gentle simmer over medium-low heat. Set a medium bowl over the saucepan and in it whisk the lemon juice, egg yolk, 1 teaspoon of warm water, and ¼ teaspoon salt until thickened and warm. Continue whisking while adding the warmed oil from the other saucepan in a slow, steady stream. While still whisking, add ¼ cup of warm water in a slow, steady stream. Whisk until pale yellow, smooth, and creamy. Gently fold in the mushrooms from the baking sheet.
Spoon the mushrooms and sauce over and around the steaks. Place the haricots verts alongside the steaks. Garnish with thyme leaves and serve.
Nutritional analysis per serving: Calories: 480, Fat: 26 g, Saturated Fat: 4 g, Cholesterol: 150 mg, Fiber: 6 g, Protein: 43 g, Carbohydrates: 19 g, Sodium: 518 mg
MEXICAN “RICE” BOWL
Serve this fun, cheerful dish at your next family gathering to introduce the versatility and flavor that cooking with whole foods affords. This recipe incorporates cauliflower “rice” for a grain-free alternative.
1 medium carrot, peeled
5 medium radishes
½ cucumber
2 scallions, chopped
1½ to 2 tablespoons cider vinegar
sea salt and freshly ground black pepper
2 tablespoons plus 1 teaspoon coconut oil
1 teaspoon minced garlic
1 pound grass-fed ground beef
½ teaspoon ground cumin
¼ teaspoon crushed red pepper flakes
1 head cauliflower
1 small yellow onion, finely chopped
1 avocado, pitted, peeled, and diced, for garnish
½ cup chopped fresh cilantro, for garnish
lime wedges, for serving
Using a box grater, grate the carrot, radishes, and cucumber into a medium bowl. Mix in the scallions, 1½ tablespoons of the vinegar, and ¼ teaspoon each salt and black pepper. Stir to combine; taste, adding ½ tablespoon more vinegar, if desired.
In a medium sauté pan, warm 1 teaspoon of the coconut oil over medium-high heat until shimmering. Add the garlic and cook, stirring constantly, for 30 seconds. Add the ground beef, along with the cumin, red pepper flakes, and ¼ teaspoon salt. Sauté, breaking up the beef with a wooden spoon, until fully cooked, 7 to 8 minutes. Transfer to a dish and tent with foil to keep warm.
Cut the cauliflower in half. Place a box grater over a large bowl and grate each cauliflower half over the big holes of the grater—hold the cauliflower by its stem as you grate it into “rice.” Alternatively, you can coarsely chop the core and the florets and pulse them together in a food processor until they are reduced to the size of couscous or rice grains—be careful not to overprocess.
Heat the remaining 2 tablespoons coconut oil in a nonstick pan over medium-high heat until shimmering. Add the onion and cook until softened, 2 to 3 minutes. Add the cauliflower and combine. Cook, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside, 5 to 8 minutes. Season with a pinch of salt.
Divide the cauliflower “rice” among four bowls. Top each with beef and grated vegetables. Garnish with avocado and cilantro and serve with lime wedges.
Nutritional analysis per serving: Calories: 430, Fat: 30 g, Saturated Fat: 9 g, Cholesterol: 70 mg, Fiber: 8 g, Protein: 27 g, Carbohydrates: 17 g, Sodium: 430 mg
BEEF BOLOGNESE
Try this take on Bolognese—but instead of serving over pasta, substitute low-carb shirataki noodles, which give this dish the traditional look and taste without all the extra carbs. Pair with Braised Broccoli with Tomatoes and Roasted Garlic (here).
1 tablespoon extra-virgin olive oil
1 pound grass-fed ground beef
1 medium yellow onion, finely chopped
10 ounces button mushrooms, trimmed and sliced
1 medium zucchini, grated
2 garlic cloves, minced
1 (28-ounce) can diced tomatoes
¾ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon dried basil
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 bay leaves
2 (6-to 8-ounce) bags shirataki noodles, well rinsed
2 tablespoons chopped fresh basil, for garnish
In a medium stockpot, warm ½ tablespoon of the oil over medium-high heat until shimmering. Add the ground beef and sauté until it is fully cooked, about 8 minutes. Using a slotted spoon, transfer the meat to a bowl, leaving any oil in the pot.
Add the remaining ½ tablespoon oil to the pot. Add the onion and sauté until softened, about 8 minutes. Add the mushrooms and sauté until softened, 5 to 6 minutes. Stir in the grated zucchini and sauté until wilted, another few minutes.
Add the garlic and cook, stirring, for 30 seconds. Add the chopped tomatoes with their juices, reserved ground beef, dried herbs, salt, black pepper, and bay leaves. Stir to combine. Let the sauce come to a boil and then reduce the heat to a simmer. Cover halfway with a lid and cook for 30 minutes. Remove the bay leaves.
Cook the shirataki noodles in boiling water according to the package directions. Transfer the cooked noodles to a colander. Blot the noodles dry with paper towels.
In a large bowl, toss the noodles with the meat sauce. Garnish with the fresh basil and serve.
Nutritional analysis per serving: Calories: 322, Fat: 17 g, Saturated Fat: 6 g, Cholesterol: 70 mg, Fiber: 5 g, Protein: 26 g, Carbohydrates: 18 g, Sodium: 397 mg
SUMMER PESTO “PASTA” WITH GROUND LAMB
Eating the 10-Day Detox way is not about restriction or deprivation—it’s about healthful satisfaction. This meal replaces traditional flour-based pasta with zucchini ribbons and features bright pesto flavors, giving you the feeling of a pasta-based meal without all the refined ingredients.
½ cup pine nuts
2 cups loosely packed fresh basil leaves
2 garlic cloves, halved
1 teaspoon sea salt
½ teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
5 large zucchini
1 pound ground grass-fed lamb
2 medium tomatoes, chopped
In the bowl of a food processor, process the pine nuts until finely chopped, about 30 seconds. Add the basil leaves, garlic, and ¼ teaspoon each salt and black pepper and pulse until combined. Drizzle the olive oil and 1 tablespoon of water through the feed tube and continue to puree until a smooth consistency is achieved, scraping down the mixture as needed. Reserve the pesto.
Trim the ends of each zucchini. Using a mandolin (or a vegetable peeler), slice the zucchini lengthwise into thin ribbons. Cut the ribbons in half crosswise so they don’t tear while sautéing.
In a large nonstick sauté pan, sauté the lamb and ¼ teaspoon of the salt over medium-high heat until fully cooked, 6 to 8 minutes. Use a slotted spoon to transfer the meat to a bowl, leaving the juices from the lamb in the pan. Tent the meat with foil to keep warm.
Add half of the zucchini ribbons to the drippings in the pan and sauté, stirring constantly, until the zucchini is softened, 3 to 4 minutes. Transfer the zucchini to a large bowl. Repeat with the remaining zucchini ribbons.
Use a paper towel to blot excess moisture from the zucchini and season with the remaining ½ teaspoon salt and ¼ teaspoon black pepper. Top the zucchini with the pesto, lamb, and tomatoes. Using tongs, gently mix the ingredients to combine, and serve.
Nutritional analysis per serving: Calories: 570, Fat: 44 g, Saturated Fat: 15 g, Cholesterol: 85 mg, Fiber: 7 g, Protein: 26 g, Carbohydrates: 19 g, Sodium: 438 mg
LAMB AND MUSTARD GREEN STIR-FRY
Pair this dish with an appetizer like Creamy Herbed Tahini Dip with vegetables (here).
1 tablespoon cumin seeds
1 teaspoon Szechuan or black peppercorns
½ teaspoon crushed red pepper flakes
2 tablespoons grapeseed oil
10 garlic cloves, thinly sliced
4 scallions, thinly sliced, white and green parts separated
1 (1¼-pound) boneless leg of grass-fed lamb, thinly sliced
¾ teaspoon sea salt
1 tablespoon gluten-free, low-sodium tamari
1 bunch mustard greens, stemmed and chopped
1 tablespoon apple cider vinegar
½ jalapeño, seeded and very thinly sliced
¼ cup chopped fresh cilantro
In a large skillet, heat the cumin seeds and peppercorns over medium heat, tossing occasionally, until toasted, about 2 minutes. Cool, then transfer to a spice grinder, along with the red pepper flakes, and coarsely grind. Set aside.
Heat 1 tablespoon of the oil in the same skillet over medium-high heat until shimmering. Add half of the garlic and half of the scallion whites and cook, stirring, for 30 seconds. Add the lamb, sprinkle with half of the spice mix and ½ teaspoon of the salt, and cook, stirring occasionally, until browned, about 2 minutes. Stir in the tamari and transfer to a plate.
Add the remaining 1 tablespoon oil to the skillet. Add the remaining garlic, scallion whites, and spice mix. Cook, stirring, until just fragrant, about 1 minute. Add the mustard greens and sprinkle with the remaining ¼ teaspoon salt. Cook, stirring, until the greens are just wilted, about 2 minutes. Stir in the vinegar and the lamb with all its accumulated juices.
Transfer to a serving dish. Top with the scallion greens, jalapeño, and cilantro and serve.
Nutritional analysis per serving: Calories: 290, Fat: 13 g, Saturated Fat: 3 g, Cholesterol: 90 mg, Fiber: 4 g, Protein: 33 g, Carbohydrates: 10 g, Sodium: 543 mg
LAMB KORMA
Korma is a dish from northern India, typically made from lamb, cream, and sweet, toasty spices. Coconut milk is a great alternative for the dairy in this version. Adjust the cayenne to suit your heat preference; it’s not typically a spicy dish, but feel free to crank up the heat if you like. Korma, like most stews, tastes better after a day or two in the refrigerator. Serve with a side of roasted cauliflower or Swiss chard.
2 pounds grass-fed lamb stew meat, cut into 1-inch pieces
1 teaspoon sea salt
2 tablespoons extra-virgin olive oil
1 medium yellow onion, diced
8 garlic cloves, minced
1 tablespoon minced fresh ginger
2 teaspoons ground cumin
1 teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon ground cinnamon
½ teaspoon cayenne pepper, or to taste
¼ teaspoon fennel seeds
1 cup canned crushed or diced tomatoes with juices
1 (13.5-ounce) can full-fat unsweetened coconut milk
½ cup loosely packed chopped fresh cilantro, for garnish
Preheat the oven to 350°F.
Pat the lamb dry with paper towels, then sprinkle with the salt. In a large oven-safe sauté pan or Dutch oven, heat the oil over high heat until shimmering. Working in batches if necessary so as not to crowd the pan, brown the lamb cubes all over, about 30 seconds per side.
Transfer the lamb to a plate and reduce the heat to medium. Add the onion, garlic, and ginger and cook until the onion begins to soften and become fragrant, 2 to 3 minutes, stirring constantly to avoid burning the garlic. Add the cumin, coriander, turmeric, cinnamon, cayenne, and fennel seed and cook until the spices are fragrant, about 1 minute.
Return the lamb and any accumulated juices to the pan, and then add the tomatoes and coconut milk. Stir well, and bring to a simmer.
Cover the pan and transfer it to the oven. Cook for 1½ hours, then uncover the pan and continue to cook until the lamb is fork-tender, about 30 minutes more. If the sauce is getting very thick before the lamb is done, add 1 tablespoon of water at a time to reach the desired consistency.
Serve the lamb stew garnished with the cilantro.
Nutritional analysis per serving: Calories: 429, Fat: 26 g, Saturated Fat: 12 g, Cholesterol: 100 mg, Fiber: 1 g, Protein: 38 g, Carbohydrates: 8 g, Sodium: 491 mg
LEBANESE-STYLE LAMB STEW
The texture and flavor of this hearty stew will keep your mouth happily entertained. Enjoy this robust dish the next time you crave comfort food.
2 tablespoons extra-virgin olive oil
2½ pounds grass-fed lamb shanks
sea salt and freshly ground black pepper
1 large yellow onion, chopped
3 garlic cloves, thinly sliced
1 teaspoon ground ginger
½ teaspoon ground allspice
½ teaspoon ground cloves
½ teaspoon ground cinnamon
½ teaspoon freshly grated nutmeg
1 (28-ounce) can whole tomatoes
2 pounds eggplant, trimmed and cut into ¾-inch cubes
1 large bunch lacinato kale, tough stems removed, leaves sliced
grated zest of 1 lemon
1 cup chopped fresh parsley
lemon wedges, for serving
Heat 1 tablespoon of the oil in a large Dutch oven over medium-high heat until shimmering. Season the lamb with ½ teaspoon salt and ¼ teaspoon black pepper and add to the pot. Cook, turning occasionally, until evenly browned, about 5 minutes. Transfer the lamb to a plate. Drain and discard the fat. Carefully wipe the pot clean with paper towels.
Heat the remaining 1 tablespoon oil in the same pot over medium heat. Add the onion and garlic, season with a pinch of salt, and stir well. Add 2 tablespoons of warm water and cook, stirring occasionally, until the onion is brown and crisp-tender, about 5 minutes. Add the ginger, allspice, cloves, cinnamon, and nutmeg. Cook, stirring, for 30 seconds. Add the tomatoes with their juices. Gently smash the tomatoes into small pieces with the back of a spoon. Return the lamb to the pot, nestle the meat in the mixture, and spoon the tomatoes on top. Cover, reduce the heat to low, and simmer for 1½ hours.
Meanwhile, dissolve 1½ teaspoons salt in 5 cups of warm water in a large bowl. Add the eggplant pieces, weigh them down with a 6-to 8-inch plate, and soak for 30 minutes. Drain, rinse, and drain again.
After the lamb has simmered for 1½ hours, transfer the shanks to a plate, leaving the sauce in the pot. Stir the eggplant and kale into the pot. Simmer, uncovered, over low heat, stirring occasionally, until the eggplant is almost tender, about 20 minutes. When the lamb is cool enough to handle, pull the meat from the bones and discard the bones. Stir the meat into the pot and simmer until the eggplant is tender but still holding its shape, about 10 minutes. Stir in the lemon zest.
Season with ½ teaspoon each salt and black pepper and divide among four serving dishes. Sprinkle the parsley on top and serve with the lemon wedges.
Nutritional analysis per serving: Calories 440, Fat 17 g, Saturated Fat 4 g, Cholesterol 125 g, Fiber 13 g, Protein 41 g, Carbohydrate 35 g, Sodium 430 mg.
ROAST PORK TENDERLOIN WITH COCONUT CURRY VEGETABLES
Shop at your local farmers’ market during the summer months to procure vegetables at their peak for this dish. Fresh food has more flavor and nutrition—a win-win for your detoxification process. If you like a lot of heat, leave the seeds in the serrano chiles.
1 small eggplant, cut into ½-inch cubes
4 tablespoons plus 2 teaspoons extra-virgin olive oil
sea salt
1 zucchini, halved lengthwise and cut into ½-inch-thick slices
1 yellow summer squash, halved lengthwise and cut into ½-inch-thick slices
3 small yellow onions, roughly chopped
2 or 3 serrano chiles, seeded and coarsely chopped
4 garlic cloves, halved
1 (2-inch) piece ginger, peeled and sliced
2 teaspoons garam masala
1 teaspoon ground turmeric
¼ cup coriander seeds
3 bay leaves
1 cinnamon stick
3 black cardamom pods
1 teaspoon cumin seeds
1 (14.5-ounce) can diced tomatoes
1 (5.4-ounce) can unsweetened coconut cream
juice of 2 lemons
½ cup lightly packed chopped fresh cilantro, plus more for garnish
1 (1½-pound) pork tenderloin, halved lengthwise
2 tablespoons coconut oil
½ teaspoon ground cinnamon
pinch of cayenne pepper
Line two rimmed baking sheets with foil. On one sheet, toss the eggplant with 2 tablespoons of the olive oil and ¼ teaspoon salt. On the other sheet, toss the zucchini and summer squash with 2 teaspoons of the olive oil and ¼ teaspoon salt. Roast, tossing occasionally and rotating the sheets halfway through, until the vegetables are tender and beginning to brown, 25 to 30 minutes. When the vegetables are done, preheat the broiler.
Meanwhile, in the bowl of a food processor, process the onions, chiles, garlic, ginger, garam masala, turmeric, and 1¼ teaspoons salt into a thick paste. Set aside.
In an extra-large skillet, combine the coriander seeds, bay leaves, cinnamon stick, cardamom pods, and cumin seeds. Over medium-high heat, cook the spices, stirring often, until fragrant, 2 to 3 minutes. Using a spice grinder (or clean coffee grinder), grind the mixture.
Add the remaining 2 tablespoons olive oil to the skillet and heat over medium heat. Add the ground spice mixture and warm, stirring constantly, until the spices are fragrant, about 1 minute. Add the reserved onion paste and cook, stirring occasionally, until the paste is golden-brown, about 10 minutes.
Add the diced tomatoes with their juices. Continue to cook, stirring occasionally, until the oil begins to separate and the paste becomes thinner and smoother, 10 to 12 minutes. Reserve 2¼ cups of the tomato mixture for the curry sauce and store any extra in a covered glass jar in the refrigerator for up to 3 days.
Add the coconut cream to the tomato mixture and raise the heat to medium-high until you reach a gentle simmer. Stir well.
Add the roasted eggplant, zucchini, and summer squash. Cook until the vegetables have absorbed some of the sauce and are completely tender, 6 to 8 minutes. Stir in the lemon juice and cilantro. Reduce the heat as low as possible and cover to keep warm.
On a rimmed baking sheet lined with foil, brush the pork with the coconut oil, season with the ground cinnamon and cayenne, and sprinkle with a pinch of salt.
Broil the pork about 5 inches from the heat source, turning once, until the pork is fragrant and the spices are beginning to brown, 15 to 20 minutes; an instant-read thermometer inserted into the thickest part should register 160°F.
Slice the pork and divide it among four plates. Serve with some of the curry vegetable sauce.
Nutritional analysis per serving: Calories: 547, Fat: 36 g, Saturated Fat: 18 g, Cholesterol: 87 mg, Fiber: 11 g, Protein: 315 g, Carbohydrates: 24 g, Sodium: 446 mg
VEGETABLES AND SIDE DISHES
ARUGULA AND FENNEL SALAD
Arugula is one of my favorite greens. Here, the peppery zing of the arugula is matched perfectly with the slightly sweet crunch of the fennel. This salad will nicely complement any chicken, meat, or fish dish.
3 tablespoons extra-virgin olive oil
juice of 1 lemon
2 small fennel bulbs, cored and thinly sliced
6 ounces baby arugula
¼ teaspoon sea salt
pinch of freshly ground black pepper
2 tablespoons toasted pepitas, for garnish
In a large salad bowl, whisk the olive oil and lemon juice until combined. Add the sliced fennel and baby arugula. Season with the salt and black pepper and toss well. Garnish with pepitas and serve.
Nutritional analysis per serving: Calories: 170, Fat: 14 g, Saturated Fat: 2 g, Cholesterol: 0 mg, Fiber: 5 g, Protein: 4 g, Carbohydrates: 11 g, Sodium: 220 mg
HEIRLOOM TOMATO, CUCUMBER, AND RADISH SALAD
Heirloom tomatoes are old varieties that until recently were not widely grown or sold. Many of these beauties have been resurrected from obscurity and are unique in their colors, shapes, and widely varying flavors. If you can’t find heirlooms, just use a mix of different tomatoes—whatever is freshest and ripest at your market. Never store tomatoes in the refrigerator; it destroys their flavor and stops them from further ripening.
1 pound mixed heirloom tomatoes, cut into slices, wedges, and/or halves
1 small cucumber, thinly sliced
2 large radishes, thinly sliced
2 tablespoons slivered almonds
2 tablespoons extra-virgin olive oil
¼ teaspoon sea salt
pinch of freshly ground black pepper
6 large fresh basil or mint leaves, thinly sliced
Arrange the tomatoes, cucumber, and radishes on a serving plate or on four individual plates. Sprinkle the almonds over the vegetables.
Drizzle the olive oil over the salad, then sprinkle with the salt, black pepper, and basil or mint. Serve.
Nutritional analysis per serving: Calories: 100, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 2 g, Carbohydrates: 6 g, Sodium: 160 mg
GREEN BEANS AND ALMONDS
Walnut and hazelnut oils are a true treat for your senses—not to mention your body. To maintain the phytonutrients and delicate healthy fats, select unrefined oil and store at room temperature for up to 6 months.
sea salt and freshly ground black pepper
1½ pounds green beans, trimmed and halved
2 teaspoons Dijon mustard
2 teaspoons apple cider vinegar
½ shallot, minced
1 garlic clove, minced
2 tablespoons extra-virgin olive oil
1 tablespoon walnut or hazelnut oil
¼ cup slivered almonds
Bring a 5-quart pot of water to a boil over high heat. Add 1 tablespoon salt. Add the green beans and cook until crisp-tender, 3 to 4 minutes. Drain and immediately rinse with cold water.
Whisk together the mustard, vinegar, shallot, and garlic in a small bowl. Whisk in the olive and nut oils until combined. Season with a pinch each of salt and black pepper.
Drain the cooled beans and pat them dry, then transfer them to a serving bowl. Toss the beans with the dressing, and then gently mix in the almonds. Serve.
Nutritional analysis per serving: Calories: 163, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 6 g, Protein: 5 g, Carbohydrates: 17 g, Sodium: 185 mg
SHREDDED BRUSSELS SPROUTS WITH WARM WALNUT DRESSING
Warming the dressing for this salad brings out the flavor of the mustard seeds and takes the raw edge off the shallot and garlic. It will also slightly wilt the shredded Brussels sprouts, allowing them to soak up the flavors and tenderize. Best of all, this salad can be served warm, at room temperature, or chilled.
1 pound Brussels sprouts, shredded
2 tablespoons grapeseed oil
2 tablespoons extra-virgin olive oil
1 tablespoon minced shallot
1 garlic clove, minced
1 teaspoon brown or black mustard seeds (if you can’t find either, yellow is fine)
2 tablespoons apple cider vinegar
¼ teaspoon sea salt
pinch of freshly ground black pepper
¼ cup chopped walnuts
1 tablespoon minced fresh chives, for garnish (optional)
Pour 1 cup of water into the bottom of a medium saucepan and bring it to a boil over high heat. Place a steaming rack or basket over the boiling water. Add the Brussels sprouts, cover, and steam until tender, 3 to 5 minutes. Transfer to a large bowl and allow them to cool.
In a small skillet, heat both of the oils over low heat. Add the shallot, garlic, mustard seeds, vinegar, salt, and black pepper. When the dressing is slightly warm, drizzle it over the Brussels sprouts. Mix to coat evenly. Top with the walnuts and chives, if desired.
Nutritional analysis per serving: Calories: 217, Fat: 19 g, Saturated Fat: 2 g, Cholesterol: 0 mg, Fiber: 4 g, Protein: 5 g, Carbohydrates: 11 g, Sodium: 168 mg
SWISS CHARD WITH PINE NUTS AND SCALLIONS
Chard and other leafy greens make great side dishes or bases for cooked vegetable salads. Chop up any leftover vegetables you have and serve them over sautéed greens, with a tasty vinaigrette. Add a poached or hard-boiled egg, some grilled fish, or a can of sardines for a complete meal.
2 tablespoons extra-virgin olive oil
3 garlic cloves, minced
1 large bunch Swiss chard, cut into ½-inch-wide strips
2 scallions, thinly sliced
2 tablespoons pine nuts
2 teaspoons fresh lemon juice
½ teaspoon sea salt
¼ cup thinly sliced basil, for garnish (optional)
Heat a large sauté pan over medium heat until shimmering. Add the olive oil and garlic and cook for 1 minute.
Add the chard to the pan, increase the heat to high, and toss the chard to distribute the oil and garlic evenly. Cover the pan and cook for 1 minute.
Uncover the pan and continue to cook, stirring, until the chard is totally wilted and the juices in the pan fully evaporate, 3 to 4 minutes.
Scatter the scallions and pine nuts over the chard, and sprinkle with lemon juice and salt. Serve garnished with basil, if desired.
Nutritional analysis per serving: Calories: 113, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 2 g, Protein: 3 g, Carbohydrates: 6 g, Sodium: 395 mg
WILTED MIZUNA WITH WALNUTS
Inspired by the flavors frequently found in southern Indian cooking, this recipe highlights the sweetness of toasted coconut contrasted with the spicy greens.
sea salt
12 ounces green beans, trimmed
¼ cup unsweetened coconut flakes
3 tablespoons chopped walnuts
1 tablespoon coconut oil
1 tablespoon cumin seeds
1 tablespoon black or yellow mustard seeds
2 medium yellow onions, finely chopped
1 tablespoon apple cider vinegar
12 ounces mizuna or arugula
Bring a large saucepan of water to a boil over high heat. Add 1 teaspoon salt. Add the green beans and cook just until they are crisp-tender, about 4 minutes. Drain.
Meanwhile, toast the coconut flakes and walnuts in a large skillet over medium heat, tossing occasionally, until golden brown and fragrant, about 5 minutes. Transfer to a plate and reserve.
Heat the oil in the same skillet over medium heat. Add the cumin and mustard seeds and cook, stirring, until the seeds are fragrant and begin to pop, about 20 seconds. Add the onions and a pinch of salt and cook, stirring occasionally, until translucent and tender, about 7 minutes. Add the vinegar and cook until it has evaporated.
Add half of the mizuna and ¼ teaspoon salt. Cook, stirring, until wilted, about 2 minutes. Add the remaining mizuna, the green beans, and ¼ teaspoon salt. Fold gently until all of the mizuna is wilted. Transfer to a serving dish and top with the toasted walnuts and coconut flakes. Serve.
Nutritional analysis per serving: Calories: 171, Fat: 12 g, Saturated Fat: 6 g, Cholesterol: 0 mg, Fiber 7 g, Protein: 6 g, Carbohydrates: 15 g, Sodium: 421 mg
WILD MUSHROOM SAUTÉ
A simple yet delicious side with robust flavors—perfect over shirataki noodles or your favorite steamed vegetables.
2 tablespoons extra-virgin olive oil
1 large shallot, finely chopped
¾ teaspoon sea salt
10 ounces maitake or shiitake mushrooms, trimmed and cut into ½-inch pieces
8 ounces oyster mushrooms, trimmed and cut into ½-inch pieces
5 ounces cremini mushrooms, trimmed and cut into ½-inch pieces
¼ teaspoon freshly ground black pepper
1 teaspoon toasted sesame seeds
grated zest and juice of 1 lime
Heat the oil in a large skillet over medium-high heat until shimmering. Add the shallot and ¼ teaspoon of the salt. Cook until lightly browned, about 1 minute, stirring constantly.
Add the mushrooms, the remaining ½ teaspoon salt, and the black pepper. Cook until the mushrooms are brown and tender, about 8 minutes, stirring occasionally. The natural juices from the mushrooms will release and then evaporate.
Transfer the mushrooms to a serving platter and sprinkle with the sesame seeds, lime zest, and lime juice. Serve.
Nutritional analysis per serving: Calories: 120, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 4 g, Protein: 4 g, Carbohydrates: 12 g, Sodium: 418 mg
SPICY CAULIFLOWER SAUTÉ
This side dish is so packed with flavor it will make a believer out of anyone who says vegetables are boring. Enjoy as a side dish or even as a snack or hors d’oeuvre at your next social gathering.
4 tablespoons grapeseed oil
1 head cauliflower, cored, florets cut into bite-size pieces
1 red bell pepper, seeded and sliced into ½-inch strips
2 jalapeños, seeded and thinly sliced
3 garlic cloves, minced
1 tablespoon gluten-free, low-sodium tamari
lime wedges, for serving
In a large sauté pan, warm 2 tablespoons of the oil and ²/³ cup of water over medium-high heat. Add half of the cauliflower and allow it to cook, stirring occasionally. After the water begins to evaporate and the cauliflower starts to fry in the oil, continue to stir until the cauliflower is brown and crisp, 6 to 8 minutes. Using a slotted spoon, transfer the cauliflower to a plate.
Cook the remaining cauliflower in the same way. During the last 2 minutes of cooking, add the bell pepper, jalapeños, and garlic. Then return the first batch of cauliflower to the pan, add the tamari, and toss to combine.
Serve with lime wedges.
Nutritional analysis per serving: Calories: 210 Fat: 15 g, Saturated Fat: 1.5 g, Cholesterol: 0 mg, Fiber: 7 g, Protein: 6 g, Carbohydrates: 18 g, Sodium: 260 mg
BRAISED BROCCOLI WITH TOMATOES AND ROASTED GARLIC
Serving whole broccoli spears makes for a creative way to enjoy a whole head of broccoli. To make spears, separate the crown from the stem (both sections should be about the same length). Peel off the tough outer skin of the stem and cut lengthwise into ½-inch-thick strips. Cut the crown (the florets) into long spears with ½-inch-wide stems.
2 tablespoons extra-virgin olive oil
½ cup thinly sliced red onion
1 large head broccoli, cut into spears (see headnote)
2 tablespoons mashed Roasted Garlic with Olive Oil and Rosemary (here)
½ cup low-sodium chicken stock
1 cup diced tomatoes
1 tablespoon minced fresh rosemary or ½ teaspoon dried rosemary
½ teaspoon sea salt
pinch of freshly ground black pepper
finely shredded fresh basil, for garnish (optional)
Heat the olive oil in a large sauté pan over medium heat until shimmering. Add the red onion and sauté until soft and beginning to brown, 3 to 5 minutes.
Add the broccoli and garlic paste and sauté for another minute, stirring to distribute the garlic throughout the broccoli.
Add the chicken stock, tomatoes, rosemary, salt, and black pepper and bring to a simmer. Reduce the heat to a low simmer, cover the pan, and cook for 5 minutes.
Uncover the pan, give the broccoli a good stir, and continue to cook, uncovered and stirring occasionally, until the liquid has mostly evaporated and the broccoli is quite soft, about 5 minutes. Garnish with basil, if desired, and serve.
Nutritional analysis per serving: Calories: 120, Fat: 9 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Fiber: 3 g, Protein: 3 g, Carbohydrates: 10 g, Sodium: 340 mg
GARLIC AND CHILE BROCCOLINI WITH SOFT-BOILED EGGS
Use any leftover broccolini in tomorrow’s breakfast. Simply poach or boil an additional egg for more protein, sprinkle on a few chopped nuts for a little crunch, and serve with a side of berries.
3 bunches broccolini
4 garlic cloves, peeled
4 large omega-3 eggs
2 tablespoons extra-virgin olive oil
¾ tablespoon balsamic vinegar
¼ teaspoon crushed red pepper flakes
¼ teaspoon sea salt
pinch of freshly ground black pepper
Bring a large pot of water to a boil over high heat.
While waiting for the water to boil, prepare the broccolini by trimming and discarding the bottom inch of each stalk. Cut the stalks into 2-inch pieces, cutting thicker stalks in half lengthwise. Cut the broccolini florets into bite-size pieces.
When the water is boiling, add the broccolini stalks and garlic. Cook for 3 minutes. Add the florets, and cook for 1 minute. Transfer to a colander to drain, and run cold water over the broccolini and garlic to stop the cooking process.
To soft-boil the eggs, place them in a large saucepan and add enough cold water to cover by 1 inch. Bring to a boil over medium heat; then remove from the heat and cover. Let stand for 2 minutes. Transfer to a bowl with a slotted spoon and cover with cold water.
Remove the cooked garlic from the broccolini. Roughly chop the garlic and then mash it with a fork or the back of a knife. In a large bowl, combine the mashed garlic, olive oil, vinegar, red pepper flakes, salt, and black pepper.
Blot the broccolini with paper towels to remove any excess water. Add to the bowl with the dressing and toss to combine. Divide the broccolini among four plates. Carefully peel each egg and place on top of the broccolini. Serve.
Nutritional analysis per serving: Calories: 162, Fat: 12 g, Saturated Fat: 2 g, Cholesterol: 180 mg, Fiber: 3 g, Protein: 9 g, Carbohydrates: 7 g, Sodium: 234 mg
BROCCOLI RABE WITH HOT ITALIAN SAUSAGE
This dish is delicious served hot or cold, and may be enjoyed as a hearty snack, too. With a fried egg, it makes a great breakfast.
¾ teaspoon sea salt
1½ pounds broccoli rabe, trimmed of thick stems
2 tablespoons grapeseed oil
4 garlic cloves, thinly sliced
8 ounces hot Italian sausage, casings removed
grated zest and juice of 1 lemon
lemon wedges, for serving
Bring a 3-quart saucepan of water to a boil over high heat. Prepare an ice bath by placing 6 ice cubes in a bowl and filling it to the top with cold water; set aside. Add ½ teaspoon salt and the broccoli rabe to the boiling water. Cook until just tender, 1 to 2 minutes. Drain, and transfer to the ice bath. When the broccoli has cooled, drain again and set aside.
Heat the oil in a large skillet over high heat until shimmering. Add the garlic and cook, stirring constantly, until golden, about 20 seconds. Transfer the garlic to a plate and reserve. Add the sausage to the pan and sauté, breaking it up with the back of a spoon. Cook the sausage until it begins to brown and crisp, 3 to 4 minutes.
Add the broccoli rabe, lemon zest, and reserved garlic to the pan. Toss until warmed, 2 to 3 minutes, and season with the remaining ¼ teaspoon salt.
Transfer to a serving plate and sprinkle with the lemon juice. Serve immediately, with additional lemon wedges.
Nutritional analysis per serving: Calories: 300, Fat: 25 g, Saturated Fat: 7 g, Cholesterol: 45 mg, Fiber: 4 g, Protein: 14 g, Carbohydrates: 7 g, Sodium: 495 mg
CAULIFLOWER “RICE”
This recipe is destined to become a family staple. You can adapt it to fit your taste preferences by changing up the seasonings and offering it with a variety of meals.
1 head cauliflower
2 tablespoons extra-virgin olive oil or coconut oil
1 small yellow onion, finely chopped
pinch of sea salt
juice of ½ lime (optional)
pinch of cumin (optional)
1 tablespoon chopped fresh cilantro (optional)
Cut the cauliflower in half. Place a box grater over a large bowl and grate each cauliflower half over the big holes of the grater—hold the cauliflower by its stem as you grate it into “rice.” Alternatively, you can coarsely chop the core and the florets and pulse them together in a food processor until they are reduced to the size of couscous or rice grains—be careful not to overprocess.
Heat the olive oil in a medium nonstick pan over medium-high heat until shimmering. Add the onion and cook until softened, 2 to 3 minutes.
Add the cauliflower “rice” to the pan and stir to combine. Cook, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside, 5 to 8 minutes. To enhance the flavor, add the lime juice, cumin, and/or cilantro and serve.
Nutritional analysis per serving (½ cup): Calories: 84, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 2 g, Protein: 1 g, Carbohydrates: 5 g, Sodium: 79 mg
MASHED CAULIFLOWER WITH HORSERADISH
It may be hard to believe that a rock-hard vegetable can be transformed into a soft, indulgent, and luscious treat, but this cauliflower preparation yields a texture reminiscent of the beloved mashed potato. This dish spares you the blood sugar spikes, though, and leaves you energized. Vidalia onions lend a mellow, sweeter flavor than other onions, but if you can’t find them at your market, just substitute 1 medium yellow onion.
2 tablespoons grapeseed oil
½ large Vidalia onion, finely chopped
1½ teaspoons sea salt
2 tablespoons pine nuts
½ teaspoon freshly grated nutmeg
1 head cauliflower, stem trimmed and cut into 1-inch pieces
1 tablespoon freshly grated horseradish
¼ teaspoon freshly ground black pepper
1 tablespoon minced fresh chives
Heat the oil in a small saucepan over medium-low heat. Add the onion and ¼ teaspoon of the salt and cook, stirring occasionally, until the onion is very tender but not browned, about 20 minutes. Stir in the pine nuts and nutmeg and cook for 1 more minute, stirring continuously to avoid burning the nuts.
Meanwhile, bring a large pot of water to a boil over high heat. Add 1 teaspoon of the salt. Cook the cauliflower until it is very tender, about 10 minutes. Drain and transfer to a food processor. Pulse until chopped.
Add the onion mixture to the food processor, along with the horseradish, black pepper, and remaining ¼ teaspoon salt. Pulse until almost completely smooth.
Transfer to a serving bowl, top with the chives, and serve.
Nutritional analysis per serving: Calories: 200, Fat: 11 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 8 g, Protein: 7 g, Carbohydrates: 24 g, Sodium: 430 mg
SPICY GARLIC EGGPLANT WITH MINT
I love the combination of spicy red pepper flakes and mint. Here, they balance each other beautifully with the neutral eggplant serving as the canvas to carry the flavors. Mint soothes the belly, so for those of you concerned about the spice in this dish, try it with a little extra mint.
1½ tablespoons coconut oil
2 medium eggplants, diced
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
3 garlic cloves, minced
½ teaspoon crushed red pepper flakes
10 fresh mint leaves, julienned, for garnish
In a large nonstick sauté pan or skillet, heat 1 tablespoon of the oil over medium-high heat until shimmering. Add as much eggplant as you can fit in the pan, probably about two-thirds of it, and cook for 3 to 4 minutes, stirring constantly. As the eggplant shrinks a bit, stir in the remaining eggplant, along with the salt and black pepper. Continue sautéing and stirring until the eggplant is tender, 6 to 7 more minutes.
Next, push a bit of eggplant to the side of the pan. Add the remaining ½ tablespoon oil, along with the garlic and red pepper flakes. Stir until the garlic is cooked, 30 seconds to 1 minute. Then, stir to combine with the eggplant. Garnish the eggplant with mint and serve.
Nutritional analysis per serving: Calories: 120, Fat: 6 g, Saturated Fat: 4.5 g, Cholesterol: 0 mg, Fiber: 8 g, Protein: 3 g, Carbohydrates: 17 g, Sodium: 300 mg
STEAMED VEGETABLES WITH LEMON AIOLI
Making aioli is very rewarding, as you transform simple ingredients into a new, unrecognizable form. Keep some around in your refrigerator and dollop on poached eggs for a nice breakfast treat.
1 large omega-3 egg yolk
grated zest of ½ lemon
1 garlic clove, halved
¼ teaspoon sea salt
½ cup extra-virgin olive oil
1 pound asparagus, trimmed
8 ounces snow peas, trimmed
1 large yellow summer squash, cut into ½-inch-thick spears
1 red bell pepper, seeded and cut into ¼-inch-thick strips
Combine the egg yolk, lemon zest, garlic, salt, and 1 teaspoon of water in the bowl of a food processor. Pulse a few times; then, with the machine running, stream the oil in through the feed tube and blend until all of the oil is incorporated and the aioli is smooth. Transfer to a small bowl.
Pour 1 cup of water into the bottom of a medium saucepan and bring it to a boil over high heat. Place a steaming rack or basket over the boiling water. Add the asparagus, cover, and steam until bright green and crisp-tender, about 4 minutes. Transfer the asparagus to a platter large enough for all of the vegetables, but keep the water boiling. Steam the snow peas until bright green and crisp-tender, about 2 minutes. Transfer to the platter. Steam the squash until crisp-tender, about 3 minutes. Transfer to the platter.
Add the bell pepper strips to the platter of steamed vegetables and serve with the aioli on the side, for dipping.
Nutritional analysis per serving: Calories: 150, Fat: 15 g, Saturated Fat: 2 g, Cholesterol: 28 mg, Fiber: 3 g, Protein: 4 g, Carbohydrates: 17 g, Sodium: 87 mg
ZUCCHINI RIBBONS WITH PEARL ONIONS AND CARDAMOM
Pearl onions are sweet and mild. They’re usually sold unpeeled, but some stores now carry them peeled, which makes this dish even faster and easier to prepare (you can just skip the blanching step). This side dish can be served hot, at room temperature, or chilled—making it a versatile addition to your bag of culinary tricks.
10 pearl onions
2 tablespoons extra-virgin olive oil
1 small shallot, thinly sliced
1 teaspoon minced fresh ginger
½ cup low-sodium chicken stock
½ teaspoon sea salt
1 zucchini, shaved (with a mandolin or vegetable peeler) into long ribbons
2 tablespoons slivered almonds or chopped hazelnuts
1 tablespoon julienned fresh mint leaves
¼ teaspoon ground cardamom
Bring a large pot of water to a boil over high heat. Prepare an ice bath by placing 6 ice cubes in a bowl and filling it to the top with cold water; set aside. Blanch the onions in the boiling water for 1 to 2 minutes. Remove them from the water and transfer them to the ice bath. Drain them after a couple of minutes, and then you should be able to easily remove the skins.
Heat the olive oil in a large sauté pan over medium heat until shimmering. Add the shallot and sauté gently until soft and beginning to brown, about 2 minutes. Add the ginger and pearl onions and sauté until the onions begin to brown slightly, about 5 minutes.
Add the chicken stock and salt and bring to a gentle simmer, cover the pan, and cook until the stock has completely evaporated, about 5 minutes. Remove the pan from the heat.
Add the zucchini, almonds, mint, and cardamom and toss well to combine and to allow the zucchini to wilt from the residual heat in the pan. Serve.
Nutritional analysis per serving: Calories: 118, Fat: 9 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 2 g, Protein: 2 g, Carbohydrates: 10 g, Sodium: 306 mg
BRAISED CELERY HEARTS IN WALNUT OIL
While it’s great to have a variety of oils to cook with, for this recipe it is fine to substitute another nut oil or additional extra-virgin olive oil if you don’t happen to have walnut oil on hand.
1 pound organic celery
2 tablespoons extra-virgin olive oil
1 garlic clove, minced
1 bay leaf
¼ teaspoon sea salt
pinch of freshly ground black pepper
1 tablespoon walnut oil
Use a vegetable peeler to peel the outer skin off the celery ribs. Trim both ends and cut the hearts in half crosswise.
Warm the olive oil in a large skillet over medium heat until shimmering. Add the celery and cook, turning occasionally, until golden brown on all sides, 8 to 10 minutes. Add 1 cup of water, the garlic, bay leaf, salt, and black pepper. Cover and cook until most of the liquid has evaporated and the celery is tender, 14 to 15 minutes.
Discard the bay leaf and serve the celery drizzled with the walnut oil.
Nutritional analysis per serving: Calories: 110, Fat: 10 g, Saturated Fat: 1.5 g, Cholesterol: 0 mg, Fiber: 2 g, Protein: 0 g, Carbohydrates: 4 g, Sodium: 270 mg
JICAMA FRIES
Jicama is a nonstarchy root vegetable commonly used in Mexico and Southeast Asia. It has a crisp, juicy texture and a slightly sweet flavor. Use it raw in salads and slaws, or cooked in place of starchier root vegetables.
1 large jicama, peeled and cut into ¼-inch sticks
1 tablespoon extra-virgin olive oil
¼ teaspoon sea salt
pinch of freshly ground black pepper
¼ teaspoon smoked or sweet paprika (optional)
¼ teaspoon ground cumin (optional)
Preheat the oven to 400°F. Place a large rimmed baking sheet in the oven to preheat.
In a bowl, toss the jicama fries with the olive oil, salt, black pepper, and spices, if desired.
Carefully spread the jicama fries onto the hot baking sheet in a single layer. Roast for 20 minutes; then, give them a stir and roast for another 15 minutes. Serve hot.
Nutritional analysis per serving: Calories: 145, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 15 g, Protein: 2 g, Carbohydrates: 27 g, Sodium: 157 mg
SNACKS
CUCUMBER-KALE SMOOTHIE
Enjoy this smoothie as a refreshing afternoon pick-me-up to keep you energized and focused. Having a small protein-based snack between 2 p.m. and 4 p.m. helps regulate blood sugar levels and the hormones that keep your body’s circadian clock in a comfortable rhythm.
1 (4-inch) piece hothouse or English cucumber, peeled
¼ cup tightly packed kale leaves
2 raw walnuts
1 (1-inch) piece ginger, peeled and coarsely chopped
2 tablespoons almond butter
¾ cup unsweetened almond milk
1 tablespoon fresh lemon juice
1 tablespoon chia seeds
2 large ice cubes
Combine all of the ingredients in a blender and blend on high speed until smooth, 1 to 2 minutes. If the smoothie is too thick, add a little water and blend again until it reaches the desired consistency. Drink immediately.
Nutritional analysis per serving: Calories: 376, Fat: 30 g, Saturated Fat: 4 g, Cholesterol: 0 mg, Fiber: 9 g, Protein: 14 g, Carbohydrates: 17 g, Sodium: 148 mg
SPICY MOCKTAIL
This is the spicy afternoon counterpart to your morning vegetable smoothie, with a touch of tofu for added protein.
½ cup tightly packed spinach leaves
½ tomato, chopped
2 celery ribs
3 radishes, chopped
4 ounces non-GMO silken or soft tofu
1 teaspoon fresh lemon juice
pinch of cayenne pepper, or to taste
pinch of freshly ground black pepper
pinch of celery salt
2 ice cubes
Place all of the ingredients, except for one celery rib, in a blender and puree until blended, 30 seconds to 1 minute, stopping to scrape down the blender if necessary. Taste and adjust the seasonings as desired.
Pour into a glass. Garnish with the celery stalk and serve.
Nutritional analysis per serving: Calories: 95, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 4 g, Protein: 7 g, Carbohydrates: 9 g, Sodium: 248 mg
DEVILED EGGS
Dress up your normal hard-boiled version with this creative twist on deviled eggs. The incredible egg is a power food because it contains phytonutrients, complete protein, and healthy fats. It makes for an ideal low-glycemic afternoon snack.
1 small yellow summer squash, coarsely grated
½ teaspoon sea salt
4 large omega-3 eggs
1 scallion, finely chopped
2 tablespoons tahini
1 tablespoon Mayonnaise (here) or Vegenaise
2 teaspoons fresh lemon juice
sesame seeds, for garnish
cayenne pepper, or smoked or sweet paprika, for garnish
Place the squash in a colander, sprinkle with ¼ teaspoon of the salt, and set the colander in the sink to drain the excess liquid.
Put the eggs in a large saucepan and add enough cold water to cover by 1 inch. Bring to a boil over medium-high heat, remove from the heat, and cover. Let stand for 12 minutes. Transfer the eggs to a bowl with a slotted spoon and cover with cold water. When cold, peel the eggs and cut each in half lengthwise. Scoop out the yolks and place them in a small bowl.
Squeeze as much liquid as possible out of the squash. Add the squash, scallion (reserving some of the greens for garnish), tahini, mayonnaise, and lemon juice to the bowl with the egg yolks. Mix until well combined and season with the remaining ¼ teaspoon salt.
Divide the yolk mixture among the egg white halves. Sprinkle the tops with the reserved scallion greens, sesame seeds, and cayenne pepper, and serve.
Nutritional analysis per serving: Calories 133, Fat 10 g, Saturated Fat 2 g, Cholesterol 226 mg, Fiber 1 g, Protein 9 g, Carbohydrates 5 g, Sodium 383 mg
EGG SALAD IN ENDIVE SPEARS
Endive is a slightly bitter vegetable that looks like a small, elongated, pale yellow-green lettuce. The individual leaves are great for holding dips, spreads, and salads. If endive isn’t available, you can also use the smaller inner leaves of romaine lettuce, or scoop the egg salad onto cucumber rounds.
2 large omega-3 eggs
1 celery rib, including leaves, finely diced
1 scallion, finely sliced
1 tablespoon minced fresh chives, basil, or parsley
2 tablespoons Mayonnaise (here) or Vegenaise
2 teaspoons Dijon or grainy French mustard
½ teaspoon ground turmeric
¼ teaspoon smoked or sweet paprika
sea salt and freshly ground black pepper
1 Belgian endive, leaves separated
Put the eggs in a large saucepan and add enough cold water to cover by 1 inch. Bring to a boil over medium-high heat, remove from the heat, and cover. Let stand for 12 minutes. Transfer to a bowl with a slotted spoon and cover with cold water. When cold, peel the eggs and dice.
In a small bowl, combine the diced eggs, celery, scallion, and chives and mix gently with a fork. Add the mayonnaise, mustard, turmeric, and paprika and combine. Season with salt and black pepper to taste.
Scoop the egg salad onto the endive leaves and serve.
Nutritional analysis per serving: Calories: 90, Fat: 8 g, Saturated Fat: 1.5 g, Cholesterol: 95 mg, Fiber: 1 g, Protein: 3 g, Carbohydrates: 2 g, Sodium: 290 mg
STUFFED CAMPARI TOMATOES
I love growing tomatoes in my summer garden. There is nothing better than inviting a group of friends over to enjoy a bike ride and an afternoon snack featuring homegrown vegetables. You don’t have to have a garden to enjoy this recipe with your friends—you just have to appreciate delicious, easy, and satisfying snack foods.
2 poblano peppers
8 Campari tomatoes
1 avocado, peeled and pitted
½ bunch cilantro, including stems
1½ teaspoons fresh lime juice
½ teaspoon sea salt
2 tablespoons toasted sunflower seeds
Rest the peppers on the grate of a gas stove. Turn the fire to medium and char the peppers, turning them with tongs, until evenly blackened and blistered, about 5 minutes. (Alternatively, you can roast the peppers over a gas grill or under the broiler.) Transfer to a bowl, cover with plastic wrap, and let steam. When cool enough to handle, rub off the charred skin and discard, along with the stems and seeds.
While the peppers cool, slice off a little from the top and bottom of each tomato to create flat surfaces. Cut the tomatoes in half. Scoop out and discard the seeds.
Transfer the peppers to a food processor, along with the avocado, cilantro, lime juice, and salt. Puree until very smooth. Transfer to a zipper-top plastic bag and snip a hole in one corner. Pipe the avocado mixture into the tomato halves. Top with the sunflower seeds and serve.
Nutritional analysis per serving: Calories: 140, Fat: 9 g, Saturated Fat: 1.5 g, Cholesterol: 0 mg, Fiber: 4 g, Protein: 2 g, Carbohydrates: 12 g, Sodium: 300 mg
BELL PEPPER MINI QUICHES
I make a double batch of these quiches and freeze half. That way, on busy mornings when I am catching a plane or need a snack between meetings, I can pop one in my toaster oven and avoid craving something sweet.
1 tablespoon grapeseed oil
8 large omega-3 eggs
4 bell peppers (yellow, green, and red), seeded and finely chopped
1 teaspoon sea salt
½ teaspoon cumin
¼ teaspoon freshly ground black pepper
pinch of cayenne pepper, or to taste
Preheat the oven to 450°F. Brush a 12-cup muffin tin with the grapeseed oil.
Whisk the eggs in a large bowl. Add the bell peppers, salt, cumin, black pepper, and cayenne and stir to combine. Divide the egg mixture among the muffin cups, filling them just below the rim. Place the muffin tin on a rimmed baking sheet and transfer it to the oven.
Bake, rotating once, until the quiches are puffy and brown and a toothpick inserted into the center comes out clean, 18 to 20 minutes. Serve warm.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Simply reheat in the oven at 325°F until warmed through, about 10 minutes.
Nutritional analysis per serving (1 mini quiche): Calories 145, Fat 9 g, Saturated Fat 2 g, Cholesterol 300 mg, Fiber 2 g, Protein 11 g, Carbohydrates 8 g, Sodium 586 mg
ROASTED VEGETABLES WITH ARTICHOKE HUMMUS
Artichokes are one of my favorite vegetables because they peak during the winter, yet there is something very light and springlike about them. This twist on hummus substitutes artichokes for chickpeas to yield that creaminess we all love. Along with great flavor and texture, this recipe boasts healthy amounts of fiber and is sure to satisfy you for hours until your next meal.
1 large head cauliflower, cored and cut into 2-inch florets
½ cup plus 2 tablespoons extra-virgin olive oil
1 pound asparagus, trimmed
8 ounces green beans, trimmed
10 ounces Brussels sprouts, trimmed and halved
10 ounces cherry tomatoes
2 (9-ounce) packages frozen artichoke hearts, thawed
2 garlic cloves, halved
¼ cup tahini
grated zest and juice of 1 lemon
1 tablespoon chopped fresh parsley
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
¼ teaspoon ground cumin
Preheat the oven to 450°F. Line two rimmed baking sheets with foil.
In a large bowl, toss the cauliflower with 2 tablespoons of the oil. Transfer the cauliflower to one of the lined baking sheets and roast until tender, 15 to 20 minutes. Place half of the cauliflower in a food processor and the other half on a platter.
Toss the asparagus, green beans, Brussels sprouts, and tomatoes with ¼ cup of the olive oil and divide between the two lined baking sheets. Roast until the vegetables are crisp-tender and beginning to brown, 10 to 15 minutes. Transfer to the platter with the cauliflower and let cool.
Meanwhile, to the food processor add the artichoke hearts, garlic, tahini, lemon zest and juice, and the remaining ¼ cup of the olive oil. Puree, scraping down the sides occasionally, until smooth. Add the parsley, salt, black pepper, and cumin and continue to puree until well combined.
Serve the roasted vegetables with the artichoke dip. Store any leftover dip in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving: Calories: 290, Fat: 22 g, Saturated Fat: 3.5 g, Cholesterol: 0 mg, Fiber: 10 g, Protein: 7 g, Carbohydrates: 20 g, Sodium: 160 mg
SARDINE-CUCUMBER BITES
Sardines are a good source of omega-3 fatty acids without the mercury levels seen in larger fish. Enjoy a bit of the olive oil they are packed in for extra healthy fat.
2 tablespoons fresh lemon juice
1 tablespoon Mayonnaise (here) or Vegenaise
2 tablespoons finely chopped fresh chives, plus more for garnish
1 tablespoon capers, rinsed, drained, and chopped
1 teaspoon smoked paprika, plus more for garnish
1 (6.7-ounce) can oil-packed wild sardines, flaked into small pieces, oil reserved
1 small red bell pepper, seeded and finely chopped
1 seedless cucumber, trimmed and sliced
Combine the lemon juice, mayonnaise, chives, capers, and paprika in a large bowl.
Fold in the sardines and bell pepper and gently mix. Add 1 tablespoon of oil from the sardine can if the mixture is dry.
Mound the sardine mixture onto the cucumber slices and garnish with additional paprika. Serve.
Nutritional analysis per serving: Calories: 140 Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 70 mg, Fiber: 1 g, Protein: 13 g, Carbohydrates: 4 g, Sodium: 340 mg
CREAMY HERBED TAHINI DIP
Tahini is a key ingredient in hummus and falafel, and is also used to make many other sauces and dips. It’s rich, creamy, and very nutritious. Serve this dip with raw vegetables (such as celery, cucumbers, grape tomatoes, broccoli, snow peas, broccolini, and haricots verts) or as a sauce over grilled fish.
1 cup tahini
¼ cup loosely packed fresh cilantro leaves
8 to 10 fresh mint leaves
5 large fresh basil leaves
1 large scallion, cut into 2-inch pieces
2 tablespoons minced fresh chives
1 garlic clove, halved
juice of 1 lemon
2 tablespoons extra-virgin olive oil
½ teaspoon sea salt
¼ teaspoon ground turmeric
¼ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon fennel or anise seeds
Combine all of the ingredients plus 1 cup of hot water in a blender and blend until smooth. Add more hot water as needed if the blender is struggling. Serve.
Store any leftover dip in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (2 tablespoons): Calories: 105, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 3 g, Carbohydrates: 4 g, Sodium: 79 mg
SPICY ROASTED PEPPER AND WALNUT DIP
Here’s a great snack to serve with carrots, radishes, sugar snap peas, celery, jicama, or any other favorite crunchy fresh vegetable.
2 tablespoons extra-virgin olive oil
4 red bell peppers, seeded and cut into ½-inch-thick strips
¼ cup shelled walnuts
½ to ¾ teaspoon crushed red pepper flakes
¼ teaspoon sea salt
Preheat the oven to 500°F.
Line two rimmed baking sheets with aluminum foil and brush with the oil. Spread the bell peppers out on the sheets and roast until they are tender and browning at the edges, 17 to 20 minutes.
Transfer the peppers to a food processor and process until smooth. Add the walnuts, crushed red pepper flakes, and salt and process again until smooth. Serve.
Store any leftover dip in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup): Calories: 70, Fat: 6 g, Saturated Fat: 0.5 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 1 g, Carbohydrates: 4 g, Sodium: 75 mg
BABA GHANOUSH
Baba ghanoush is a traditional Middle Eastern eggplant dip that is rich in vitamins, minerals, and important phytonutrients.
2 small eggplants
¼ cup tahini
2 tablespoons extra-virgin olive oil
2 garlic cloves, halved
juice of 1 lemon
½ teaspoon sea salt
¼ cup loosely packed coarsely chopped parsley
1 bunch celery, cut into sticks, for serving
Preheat the broiler. Line a rimmed baking sheet with foil.
Prick each eggplant a few times with a fork and place on the lined baking sheet. Place the eggplants about 4 inches under the broiler and broil, turning every 5 minutes or so, until the skin is completely charred, 15 to 20 minutes. Remove from the oven and heat the oven to 375°F.
When the oven comes to temperature, return the eggplants to the oven and roast until they are completely soft, 30 to 35 minutes; when pressed with the back of a fork they should offer little resistance.
Allow the eggplants to cool enough so that you can handle them, about 25 minutes.
Cut each eggplant in half and, using a rubber spatula, carefully scrape out the pulp. Discard the skin.
In a blender or food processor, combine the eggplant pulp, tahini, olive oil, garlic, lemon juice, and salt. Puree until smooth. Transfer the dip to a serving bowl and stir in the parsley. Serve with celery sticks for dipping.
Store any leftover baba ghanoush in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup): Calories: 120, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 5 g, Protein: 3 g, Carbohydrates: 12 g, Sodium: 240 mg
WARM HERBED OLIVES
Try to find olives that have not been pitted, as they generally taste better and are of higher quality than pitted olives.
½ cup extra-virgin olive oil
2 garlic cloves, lightly crushed
1 (2-inch) strip lemon peel
1 bay leaf
6 to 8 black peppercorns
½ teaspoon dried rosemary or thyme
½ teaspoon fennel seeds
2 cups mixed unpitted olives
In a small saucepan, combine all of the ingredients except the olives. Over very low heat, warm the oil just until the garlic starts to gently sizzle, then remove from the heat.
Place the olives in a glass or ceramic bowl and pour the warm oil over them. Allow the olives to marinate at room temperature for 1 hour before serving.
Store any leftover olives in an airtight container in the refrigerator for up to 2 weeks; allow to come to room temperature before serving.
Nutritional analysis per serving (¼ cup): Calories: 159, Fat: 16 g, Saturated Fat: 2 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 1 g, Carbohydrates: 4 g, Sodium: 517 mg
GUA-KALE-MOLE
If you have picky eaters around, this recipe is one you will want to whip up soon! They won’t even know they are eating healthy greens with each delicious, delectable bite. Serve with fresh veggie dippers such as cucumbers, radishes, sugar snap peas, cherry tomatoes, cauliflowers, red bell peppers, and carrots.
2 bunches kale, stemmed and roughly chopped
1 bunch cilantro, stems included
2 tomatoes, chopped
⅓ red onion, chopped
1 jalapeño, seeded and halved
1 garlic clove, halved
juice of 2 limes
½ teaspoon sea salt
3 avocados, peeled and pitted
In the bowl of a food processor, combine the kale, cilantro, 1 cup of the chopped tomato, 1½ tablespoons of the onion, the jalapeño, garlic, lime juice, and salt. Puree the mixture until smooth, scraping down the sides as needed, 1 to 2 minutes. Add the avocados and puree again until blended, 30 seconds to 1 minute.
Transfer the gua-kale-mole to a bowl and stir in the remaining chopped tomatoes and onion. Serve.
Store any leftover dip in an airtight container, with parchment paper pressed against the surface to prevent discoloration, in the refrigerator for up to 5 days.
Nutritional analysis per serving (½ cup): Calories: 216, Fat: 15 g, Saturated Fat: 2 g, Cholesterol: 0 mg, Fiber: 10 g, Protein: 6 g, Carbohydrates: 20 g, Sodium: 235 mg
CINNAMON AND CAYENNE ROASTED MIXED NUTS
Try this sweet and spicy version of roasted nuts in place of your normal mid-morning snack.
1½ cups raw pecan halves
1½ cups raw cashews
1½ cups raw almonds
3 tablespoons coconut oil
1½ teaspoons ground cinnamon
1 teaspoon ground sweet paprika
½ to 1 teaspoon cayenne pepper
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 350°F. Line a baking sheet with aluminum foil.
In a large bowl, combine the pecans, cashews, and almonds. In a small bowl, combine the coconut oil, cinnamon, paprika, cayenne, salt, and black pepper.
Pour the spiced coconut oil over the nuts in the large bowl. Using your hands or a large spoon, toss the nuts in the spiced oil, making sure to evenly coat all of the nuts. Spread the nuts in an even layer on the lined baking sheet.
Bake the nuts, stirring and tossing occasionally, until toasted, 25 to 30 minutes.
Remove the nuts from the oven and let them cool to room temperature. Serve.
Store any leftover nuts in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup nuts): Calories: 206, Fat: 19 g, Saturated Fat: 4 g, Cholesterol: 0 mg, Fiber: 3 g, Protein: 5 g, Carbohydrates: 8 g, Sodium: 66 mg
ROASTED GARLIC WITH OLIVE OIL AND ROSEMARY
When a whole head of garlic is roasted slowly in the oven, the garlic softens and sweetens into a mild, creamy paste. It loses all its sharp pungency, and mellows out into a fragrant, gentler version of itself. Roasted garlic can be used as a spread, mixed into sauces and dressings, or added to pureed vegetables and soups.
2 heads garlic, unpeeled
2 teaspoons extra-virgin olive oil
1 rosemary sprig
Preheat the oven to 400°F.
Using a serrated knife, slice both heads of garlic crosswise so you have top and bottom layers, even in size.
Rub each of the four cut surfaces with the olive oil, and then place the garlic and rosemary on a sheet of aluminum foil. Wrap the garlic and rosemary in the foil to seal it up tightly, then place it directly on a rack in the oven.
Roast the garlic until it is very soft and fragrant, about 45 minutes; when you peek inside the foil, you should see that the cut edges are turning golden brown.
Allow the heads to cool enough to handle, then squeeze the roasted garlic from the cloves and use as needed.
Store any leftover roasted garlic in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (1 tablespoon): Calories: 29, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 0 g, Protein: 1 g, Carbohydrates: 3 g, Sodium: 2 mg
LEMONY CASHEW-TAHINI DIP
This thick, hummus-style dip tastes great with raw veggie dippers, such as broccoli, carrots, red bell peppers, or sugar snap peas. If you add even more water, you can thin the dip into a dressing, which pairs well with kale and other hearty greens.
1 cup raw cashews
¼ cup tahini
juice of 1 lemon
¼ teaspoon sea salt
Put the cashews in a bowl and cover with at least 1 cup of warm water. Let sit until softened, 20 to 30 minutes.
Use a slotted spoon to transfer the soaked cashews to a food processor, making sure to reserve the cashew soaking water. Add the tahini, lemon juice, and salt to the food processor and puree the mixture, adding ¼ cup of the reserved cashew water through the feed tube as it is processing. If necessary, add another few tablespoons of the water until the dip is the consistency of hummus. (For a thinner dressing, add up to ½ cup more of the reserved water, a few tablespoons at a time, until the desired consistency is achieved.) Serve.
Store any leftover dip or dressing in an airtight container in the refrigerator for 3 to 5 days.
Nutritional analysis per serving (¼ cup): Calories: 270, Fat: 22 g, Saturated Fat: 4 g, Cholesterol: 0 mg, Fiber: 2 g, Protein: 9 g, Carbohydrates: 14 g, Sodium: 156 mg
SAUCES AND CONDIMENTS
MIXED BERRY SALSA
Sneaking low-glycemic berries into what are normally vegetable-based recipes provides a touch of sweetness without the harm of refined sugar. Serve this salsa with fresh vegetables such as cucumber slices, cauliflower florets, and radishes.
1 cup chopped strawberries
½ cup blueberries
½ cup raspberries
1 medium tomato, cored and chopped
⅓ red onion, chopped
1 or 2 jalapeños, seeded and finely chopped
½ bunch cilantro, stemmed and chopped
2 tablespoons fresh lime juice
¼ teaspoon sea salt
Combine all of the ingredients in a medium bowl, stirring gently to combine. Serve. Store any leftover salsa in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (½ cup): Calories: 45, Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 3 g, Protein: 1 g, Carbohydrates: 11 g, Sodium: 150 mg
MARINARA SAUCE
This basic tomato sauce can be served over steamed vegetables or blanched shirataki noodles for a quick lunch or dinner option.
1½ teaspoons olive oil
1 medium yellow onion, finely chopped
2 garlic cloves, minced
1 (28-ounce) can diced tomatoes
2 bay leaves
¾ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon dried basil
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 tablespoons chopped fresh basil
In a heavy pot, heat the oil over medium-high heat until shimmering. Add the onion and cook, stirring frequently, until softened, 8 to 10 minutes.
Add the garlic and cook, stirring, for 30 seconds. Add the tomatoes with their juices, bay leaves, dried herbs, salt, and black pepper. Stir to combine. Let the sauce come to a boil and then reduce the heat to a simmer. Partially cover the pot and cook the sauce 30 minutes.
Remove the bay leaves and serve, garnished with the fresh basil. Store any leftover sauce in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¾ cup): Calories: 73, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 2 g, Protein: 2 g, Carbohydrates: 12 g, Sodium: 313 mg
SESAME-COCONUT CURRY SAUCE
This peanut-free version of a classic Asian sauce can be served with grilled chicken sate, steamed vegetables, or spring rolls. Almond butter replaces the peanut butter, but you could substitute cashew butter or sunflower butter, too. The sauce keeps well in the refrigerator for up to 5 days; reheat it gently over low heat, mixing in a little warm water to loosen the sauce if necessary.
1 tablespoon grapeseed oil
1 large garlic clove, minced
1 (2-inch) piece ginger, peeled and grated
2 teaspoons curry powder
½ teaspoon ground turmeric
¼ teaspoon cayenne pepper (optional)
1 (13.5-ounce) can full-fat unsweetened coconut milk
¼ cup tahini
¼ cup almond butter
1 tablespoon gluten-free, low-sodium tamari
½ teaspoon toasted sesame oil
1 tablespoon fresh lime juice
Warm the grapeseed oil in a saucepan over low heat. Add the garlic and ginger and sauté until soft and very fragrant, about 3 minutes. Add the curry powder, turmeric, and cayenne (if using) and sauté for another minute to toast the spices.
Add the coconut milk and whisk the sauce well to combine. Raise the heat to medium and simmer until the coconut milk has reduced in volume by one-third, about 10 minutes.
Remove the pan from the heat and allow the sauce to cool for 5 minutes, then whisk in the tahini, almond butter, tamari, and sesame oil. Add the lime juice just before serving.
Store any leftover sauce in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup): Calories: 210, Fat: 21 g, Saturated Fat: 10 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 4 g, Carbohydrates: 5 g, Sodium: 115 mg
GREMOLATA WITH ALMONDS
Serve this refreshing condiment over roasted carrots or roasted asparagus; it also works beautifully as a side dish to any entrée.
1 cup raw almonds
1 or 2 garlic cloves, halved
2 bunches parsley, stemmed
grated zest of 2 lemons
1 teaspoon fresh lemon juice
¼ teaspoon sea salt
pinch of freshly ground black pepper
Soak the almonds in a small bowl of warm water until softened, about 30 minutes.
Drain the almonds and transfer to a food processor. Process until finely ground, about 1 minute. Add the garlic, parsley, lemon zest, lemon juice, salt, and black pepper and process until the mixture is crumbly and finely chopped, 30 seconds to 1 minute. Serve.
Store any leftover gremolata in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup): Calories: 150, Fat: 12 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Fiber: 4 g, Protein: 6 g, Carbohydrates: 7 g, Sodium: 110 mg
KALE PESTO
Baby kale makes for a fun alternative to traditional basil pesto. The lemon zest and juice bring a fresh, bright flavor to the pesto while keeping it dairy-free.
1 garlic clove, halved
2 tablespoons pine nuts
grated zest and juice of 1 large lemon
5 ounces baby kale
¼ cup extra-virgin olive oil
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
In a food processor, pulse the garlic and pine nuts until finely chopped. Add the lemon zest and juice. Add the kale and pulse until coarsely chopped. With the machine running, add the oil through the feed tube and puree until almost smooth. Season with the salt and black pepper and puree again.
Store any leftover pesto in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup): Calories: 110, Fat: 11 g, Saturated Fat: 1.5 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 1 g, Carbohydrates: 2 g, Sodium: 100 mg
CHIMICHURRI
This green sauce originated in Argentina and is traditionally served on meat. This version, packed with citrus and fresh herb flavors, works well on fish and chicken, too.
2 bunches parsley, stemmed
1 bunch cilantro, stems included
½ bunch mint, stemmed
2 oil-packed anchovies
1 tablespoon capers, rinsed
1 garlic clove, halved
2 tablespoons extra-virgin olive oil
grated zest and juice of ½ lemon
¼ teaspoon sea salt
pinch of freshly ground black pepper
Combine all of the ingredients in a food processor and blend until smooth. Store any leftover sauce in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (2 tablespoons): Calories: 50, Fat: 5 g, Saturated Fat: 0.5 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 1 g, Carbohydrates: 2 g, Sodium: 200 mg
CASHEW “RICOTTA CHEESE”
Cashews contain magnesium, copper, manganese, zinc, healthy essential fatty acids, and protein, and they tend to be hypoallergenic so most people can tolerate them easily. Serve this spread with fresh vegetables such as bell peppers, celery, or snap peas as a healthy alternative to dairy cheese.
2 cups raw cashews
2 tablespoon extra-virgin olive oil
4 teaspoons fresh lemon juice
1 teaspoon sea salt
Soak the cashews in a bowl of hot water for at least 1 hour at room temperature or up to 24 hours in the refrigerator. Drain the cashews and place them in a food processor, along with the olive oil, lemon juice, salt, and ¼ cup of warm water. Process the ingredients until a smooth paste forms; you may need to add a bit more water, depending on how long you soaked the cashews. Serve.
Store any leftover “cheese” in an airtight container in the refrigerator for up to 3 days.
Nutritional analysis per serving (¼ cup): Calories: 210, Fat: 18 g, Saturated Fat: 3 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 6 g, Carbohydrates: 11 g, Sodium: 290 mg
SPICY TOMATILLO-AVOCADO SAUCE
This sauce, when chilled, is a wonderful substitute for sour cream in Tex-Mex dishes, and it adds a bit of richness as a garnish for a pureed vegetable soup. It also takes well to the addition of spices, so feel free to change it up a bit. I like to add cumin, chili powder, or curry powder. Try experimenting with your favorite spices.
4 small tomatillos, husks removed
1 jalapeño, seeded and halved
1 avocado, peeled and pitted
juice of 1 lime
¼ teaspoon sea salt
Fill a 3-quart saucepan with water and add the tomatillos and jalapeño. Bring the water to a boil over medium-high heat, then reduce to a simmer and cook until the tomatillos are tender, 7 to 10 minutes. With a slotted spoon, transfer the tomatillos and jalapeño to a blender, and puree until smooth. Add the avocado, lime juice, and salt and continue to puree until a thick sauce forms. Serve.
Store any leftover sauce in an airtight container, with parchment paper pressed against the surface of the sauce to prevent discoloration, for up to 3 days.
Nutritional analysis per serving (¼ cup): Calories: 60, Fat: 5 g, Saturated Fat: 0.5 g, Cholesterol: 0 mg, Fiber: 3 g, Protein: 1 g, Carbohydrates: 5 g, Sodium: 105 mg
SALSA ROJA
Serve this salsa as a dip with cucumber slices and other mild vegetables. It is also great swirled into soup, used as a salad dressing, or spooned over meat.
6 dried chiles (such as guajillo, California, pasilla, and/or New Mexican)
3 tomatoes, roughly chopped
2 tablespoons chopped red onion
1 garlic clove, halved
1½ tablespoons cider vinegar
¼ teaspoon sea salt
Put the dried chiles in a bowl and add enough boiling water to cover. Soak them until softened, 20 to 30 minutes.
Remove the chiles from the bowl with a slotted spoon, reserving ¼ cup of the soaking water.
Peel open the chiles and remove the stems and seeds. Put the chiles in a food processor, along with the tomatoes, onion, garlic, vinegar, and salt. Process the mixture, adding the reserved ¼ cup chile soaking water through the feed tube. Blend until the salsa is smooth, 1 to 2 minutes. Serve.
Store any leftover salsa in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (½ cup): Calories: 35, Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 1 g, Carbohydrates: 7 g, Sodium: 160 mg
ROASTED PEPPER AND RED ONION RELISH
Impress your guests the next time you have company over with this savory, slightly sweet relish. Spread it on top of fresh vegetables or use it to dress up a plain roast chicken or steamed fish. If you don’t have a slow cooker, you can bake the roasted vegetables in a covered Dutch oven at 300°F for 3½ hours.
6 red bell peppers, seeded and cut into ½-inch-thick strips
2 jalapeños, seeded and thinly sliced (optional)
5 red onions, cut crosswise into ½-inch-thick slices and separated into rings
4 tablespoons extra-virgin olive oil
sea salt
Preheat the oven to 500°F.
Line two rimmed baking sheets with aluminum foil. Place half of the peppers and onions on the baking sheets and toss the vegetables on each sheet with 1 tablespoon of the olive oil and a pinch of salt. Roast the peppers and onions until they are tender and browning at the edges, 15 to 17 minutes, rotating the sheets halfway through cooking. Transfer the vegetables to a 6-quart slow cooker.
Roast the second batch of peppers and onions in the same way, again tossing each sheet with 1 tablespoon of the olive oil and a pinch of salt. Transfer to the slow cooker.
Once all of the vegetables have been added, cook on low for 12 hours. Serve.
Store any leftover relish in an airtight container in the refrigerator for up to 2 weeks.
Nutritional analysis per serving (¼ cup): Calories: 150, Fat: 10 g, Saturated Fat: 1.5 g, Cholesterol: 0 mg, Fiber: 4 g, Protein: 2 g, Carbohydrates: 16 g, Sodium: 200 mg
MAYONNAISE
Homemade mayo tastes so much better than the kind from a jar, and if you make it in the blender, it’s super fast! Since raw eggs are used, be sure to buy organic eggs for this recipe.
1 large omega-3 egg
4 teaspoons fresh lemon juice
1 teaspoon Dijon mustard
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 cup extra-virgin olive oil
In a blender or food processor, combine the egg, lemon juice, mustard, salt, and black pepper and blend until well combined, 1 to 2 minutes.
With the blender still running, slowly add the oil in a steady stream through the hole in the lid and continue to blend until the mayo is thick and smooth. Serve.
Store any leftover mayonnaise in an airtight container in the refrigerator for up to 1 week.
Nutritional analysis per serving (1 tablespoon): Calories: 125, Fat: 14 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Fiber: 0 g, Protein: 1 g, Carbohydrates: 0 g, Sodium: 45 mg
SPICES, RUBS, AND STOCKS
RAS EL HANOUT
Ras el hanout is a Middle Eastern spice mix available at specialty markets, but it’s easy enough to make your own. Use this in the Pomegranate Chicken recipe (here); it also makes a tasty rub for all kinds of meat, poultry, and fish.
2 teaspoons ground cumin
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon ground coriander
1 teaspoon sea salt
¾ teaspoon freshly ground black pepper
½ teaspoon cayenne pepper
½ teaspoon ground allspice
Combine all of the ingredients in a small bowl and mix well. Store in an airtight container in a cool, dark place for up to 1 month.
Nutritional analysis per serving (1 teaspoon): Calories: 5, Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 0 g, Carbohydrates: 1 g, Sodium: 290 mg
DR. HYMAN’S GO-TO SPICE RUB
Keep a batch of this spice rub easily accessible in your pantry to elevate any weeknight meal featuring fish, poultry, or meat to an extraordinary dining experience.
2 teaspoons ground turmeric
2 teaspoons smoked or sweet paprika
2 teaspoons ground coriander
2 teaspoons ground cumin
2 teaspoons ground ginger
½ teaspoon ground cloves
2 teaspoons sea salt
Combine all of the ingredients in a small bowl and mix well. Store in an airtight container in a cool, dark place for up to 1 month.
Nutritional analysis per serving (1 teaspoon): Calories: 5, fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 0 g, Protein: 0 g, Carbohydrates: 1 g, Sodium: 382 mg
THAI GREEN CURRY PASTE
Full of spice and flavor, this paste is perfect in my Thai Green Curry with Soft-Shell Crabs (here).
1 tablespoon coriander seeds
1 tablespoon cumin seeds
½ teaspoon black peppercorns
4 to 6 green Thai or serrano chiles, seeded
1 lemongrass stalk, roughly chopped
3 large shallots, roughly chopped
15 garlic cloves, halved
3 (2-inch) pieces ginger, peeled and roughly chopped
1 bunch parsley, stemmed
2 tablespoons fish sauce
1 teaspoon sea salt
Toast the coriander seeds, cumin seeds, and peppercorns in a large skillet over medium heat until fragrant and beginning to brown, 2 to 3 minutes, stirring constantly. Transfer to a plate to cool.
In a spice grinder, grind the cooled spices until a powder forms. Set aside.
In the bowl of a food processor, combine the chiles, lemongrass, shallots, garlic, ginger, parsley, fish sauce, and salt. Process, scraping down the sides of the bowl, until the mixture is a smooth paste, about 2 minutes. If the food processor begins to warm up (feel the side of the machine), give it a 5-minute break to cool down; do not overwork the engine. Once the mixture is smooth, add the ground spices and continue to process until combined.
Store the paste in an airtight container in the refrigerator for up to 7 days.
Nutritional analysis per serving (1 tablespoon): Calories: 35, Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 1 g, Protein: 2 g, Carbohydrates: 7 g, Sodium: 582 mg
HERB SALT
Herb salt is a great way to customize your favorite dishes. You can use a variety of fresh herbs (experiment by mixing and matching) to make different blends that will add kick to vegetables, meat, and fish. The salt is quick to assemble and lasts a long time.
2 cups sea salt
3 tablespoons minced fresh thyme
1 tablespoon minced fresh rosemary
1 tablespoon minced fresh tarragon
Preheat the oven to 200°F.
Combine all of the ingredients in a bowl. Evenly spread the salt mixture on a rimmed baking sheet. Bake, stirring occasionally, until the herbs are no longer moist, about 2½ hours.
Allow the salt to cool completely, then transfer to an airtight container. Store in a cool, dark place for up 1 month.
Nutritional analysis per serving (¼ teaspoon): Calories: 0, Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 0 g, Protein: 0 g, Carbohydrates: 0 g, Sodium: 480 mg.
VEGETABLE-HERB STOCK
Food is medicine, and the most flavorful ingredients add pleasure to our palate as well as nutrition to our bodies. Making homemade stock is a simple, fun way to enjoy nutrient-dense ingredients. Make a double batch and store half in the freezer—once you taste it, you won’t miss the store-bought version for a second.
2 fennel bulbs with fronds, sliced
2 carrots, roughly chopped
2 yellow onions, roughly chopped
10 ounces cremini mushrooms, trimmed and halved
2 ounces spinach or other greens
5 garlic cloves, halved
1 bunch parsley, stems included
1 large rosemary sprig
5 to 6 thyme sprigs
2 bay leaves
1 teaspoon sea salt
1 teaspoon black peppercorns
1 teaspoon coconut aminos or gluten-free, low-sodium tamari
Combine all of the ingredients in a large stockpot. Add 10 to 12 cups of water to the pot, enough to cover the vegetables. Don’t worry about some veggies poking out; they will sink down during the cooking.
Bring the water to a boil over high heat; reduce the heat to a simmer and cook for 60 to 75 minutes.
Let the stock cool a bit, then strain out the solids by pouring the stock through a colander placed over a large bowl or pot. Discard the solids.
Pour the vegetable stock into airtight containers and store in the refrigerator for up to 3 days or in the freezer for up to 6 months.
Nutritional analysis per serving (1 cup): Calories: 5, Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 0 g, Protein: 0 g, Carbohydrates: 2 g, Sodium: 200 mg