Page numbers in italics refer to illustrations.
agave nectar, 13
Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25
Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131
Allegra McEvedy’s Scallops with Asparagus, 125–26
almonds, 217
Herring with a Spiced Almond Crust, 134–35
Simple Herb Salad with Warm Buttered Almonds, 196–97
Steamed Broccolini with Chile, Lemon, and Almonds, 73
Watercress, Orange, and Almond Salad with Poppy Seed Dressing, 202
Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25
anchovies:
No-Potato Salade Niçoise, 200, 201
Tomato-Anchovy Dressing, 111
apple(s), 217
Beet and Apple Soup with Horseradish, 176, 177
Sliced Apple with Cinnamon Dip, 22, 23
Sprouts Spectacular, 192
Winter Waldorf Salad, 197
artichokes:
North African Spring Vegetable Broth, 170
Asian Dressing, 211
Asian fish sauce, 11
Asian Rub, 213
asparagus:
Allegra McEvedy’s Scallops with Asparagus, 125–26
Asparagus Salad with Red Onion and Griddled Mushroom, 187
North African Spring Vegetable Broth, 170
O’Kelly Fish, 110
Soft-boiled Egg with Asparagus Spears, 18, 19
avocado:
Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183
Green Gazpacho, 175
Roasted Tomato Salsa with Green Chile, 207
Bagna Cauda:
Bagna Cauda with Grilled Vegetables, 84, 85
Broccoli Rabe with Bagna Cauda, 74
Balsamic Coleslaw, 122, 123, 124
Charred Squid with Lima Beans and Chile, 136, 137
Chile Green Beans, 130
Fast Day Minestrone, 182
Green Bean Salad, 111
No-Potato Salade Niçoise, 200, 201
North African Spring Vegetable Broth, 170
O’Kelly Fish, 110
Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100
Skipper’s Soup, 179
Spicy Edamame, 77
Standby Veggie Chili, 48
Superfood Belly Buster, 193
Triple Bean Stew with Vanilla, 92
Wilted Spinach, Fava Beans, and Pecorino Omelet, 58
Beauty Breakfast Shake, 42–43
beef:
Beef Carpaccio with Lemon-Dressed Herbs, 46, 47
Green Papaya Salad with Chargrilled Beef, 143
Lightweight Cottage Pie, 150, 151
beets:
Beet and Apple Soup with Horseradish, 176, 177
Penny’s Beet Salad, 188
berries, 217
Bloody Mary Soup, 168
Spinach, Blueberry, and Walnut Salad with a Tarragon Vinaigrette, 198, 199
Bouillabaisse, Skinny, 180, 181
breakfasts, leisurely, 31–43
Beauty Breakfast Shake, 42–43
Fast Day Muesli with Fresh Cherry or Strawberry Yogurt, 38
High-Energy Breakfast, 39
Japanese Breakfast Special, 40, 41–42
Mushroom, Pepper, and Tomato Concassé with Thin Rye Crispbread, 34, 35–36
Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31
Spiced Pear Porridge, 43
breakfasts, simple, 19–28
Lean Eggs and Ham, 20
Oatmeal with Jewel Fruits, 26, 27
Scrambled Eggs with Smoked Salmon, 28, 29
Sliced Apple with Cinnamon Dip, 22, 23
Smoked Salmon with Capers and Red Onion, 21
Soft-boiled Egg with Asparagus Spears, 18, 19
Strawberries with Ricotta, Black Pepper, and Balsamic, 20–21
Watermelon, Fresh Fig, and Prosciutto, 22
Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25
broccoli:
Broccoli Rabe with Bagna Cauda, 74
Broccoli Three Ways, 72, 73–74
Ginger Man’s Grilled Chicken, The, 160, 161
High-Energy Breakfast, 39
O’Kelly Fish, 110
Steamed Broccolini with Chile, Lemon, and Almonds, 73
Stir-fried with Ginger, Garlic, Soy, and Hazelnuts, 73
Superfood Belly Buster, 193
Clear Tofu Broth, 164
Light Tomato Broth, 116
North African Spring Vegetable Broth, 170
bulgur, 12
cabbage:
Balsamic Coleslaw, 122, 123, 124
Lettuce Bowls with Shiitake Mushrooms and Hoisin Shredded Chicken, 156, 157
Calabaza con Acelgas, 75
canola oil, 12
Carrot and Ginger Soup, 167–68
Cavolo Nero, 154
celery root:
Lightweight Cottage Pie, 150, 151
Smoked Trout and Celery Root with Horseradish Cream, 69
Ceviche with Cilantro Salad, 106, 107
chard:
Chile Chard and Chickpeas with Roasted Garlic, 76
Pumpkin with Rainbow Chard and Wild Mushrooms, 75
Classic Tricolore, 53
Eastern Feta Salad, 196
Feta and Black Olive Pizzetta, 55
Gazpacho with Feta, 175
Greek Salad with Oregano and Mint, 194, 195–96
Green Classic Pesto, 210
Mozzarella and Pesto Pizzetta, 55
Mushrooms with Mozzarella, Pecorino, and Spinach, 78, 79
Orange Feta Salad, 196
Pink Leaves, Red Fruits, and Blue Cheese, 203
Red and Fiery Pesto, 210
Roasted Tricolore, 53
Strawberries with Ricotta, Black Pepper, and Balsamic, 20–21
Swiss, Tomato, and Arugula Omelet, 58
Warm Puy Lentils with Tomatoes and Crumbled Feta, 49
Wild Mushrooms with Sage, Soft Poached Egg, and Parmesan, 89
Wilted Spinach, Fava Beans, and Pecorino Omelet, 58
Winter Waldorf Salad, 197
Young Yellow Squash with Feta, Lemon Zest, and Mint, 50, 51
Zucchini, Goat Cheese, and Red Onion Omelet, 57
cherries, 217
chicken:
Chicken Breast Eight Ways, 145–48
Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183
French Tarragon and Lemon, 147
Ginger Man’s Grilled Chicken, The, 160, 161
Harissa-Spiked Chicken, 148
High-Energy Breakfast, 39
Lemon-Scented Sticky Chicken with Roasted Veggies, 149
Lettuce Bowls with Shiitake Mushrooms and Hoisin Shredded Chicken, 156, 157
Lime Chicken Salad, Szechuan Style, 145
Masala Style with Raita, 146
Romano Peppers and Spinach, 148
Sarah Raven’s Chicken Puttanesca, 152, 153
Skewered Italian Chicken, 147
Summer Poached with Lean Greens, 147
Teriyaki with Sesame Seeds, 146
chickpeas:
Chile Chard and Chickpeas with Roasted Garlic, 76
Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97
Yellow Tarka Dahl, 82–83
chiles, 13
Charred Squid with Lima Beans and Chile, 136, 137
Chile Chard and Chickpeas with Roasted Garlic, 76
Chile Green Beans, 130
Cilantro and Chile Sauce, 205
Garlic-Chile Dressing, 143
Red and Fiery Pesto, 210
Roasted Tomato Salsa with Green Chile, 207
Standby Veggie Chili, 48
chorizo: Skipper’s Soup, 179
cilantro:
Ceviche with Cilantro Salad, 106, 107
Cilantro and Chile Sauce, 205
Lime-Cilantro Dressing, 192
Citrus Vinaigrette, 186
Clark, Sam and Sam, 170
Clear Tofu Broth, 164
coconut, 13
coconut oil, 12
Coleslaw, Balsamic, 122, 123, 124
Cilantro and Chile Sauce, 205
Cucumber Raita, 208
Dry Rubs, 213–14
Green Herb Relish, 206
Pesto Four Ways, 210
Salsa Five Ways, 206–7
Tzatziki, 208
Wet Rubs, 215
corn: Clear Tofu Broth, 164
Cottage Pie, Lightweight, 150, 151
couscous:
Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131
Couscous with Lemon and Mirin Tofu, 70, 71
Crabmeat, Gazpacho with, 175
Creole Blackening Rub, 214
cucumber:
Broken Salmon with Cucumber and Dill, 108, 109
Cucumber Raita, 208
Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183
Fennel, Cucumber, and Radish Salad with a Citrus Vinaigrette, 186
Fennel and Cucumber Salsa, 207
Greek Salad with Oregano and Mint, 194, 195–96
Green Gazpacho, 175
Spanish Gazpacho, 174–75
Summer Cucumber Salad with Dill, 184, 185
Summertime Special Soup, 166–67
Superfood Belly Buster, 193
Tzatziki, 208
Cumin-Scented Turkey Burgers with Tomato Salsa, 140, 141
dahl:
Dahl Four Ways, 81–83
Green Lentils and Mint, 82
Red Tomato Dahl, 81
Spinach, Pea, and Lime Dahl, 83
Yellow Tarka Dahl, 82–83
dairy products, 12
Dashi Stock, 178
Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183
Dijon Vinaigrette, 185
Dry Rubs, 213–14
Asian, 213
Creole Blackening Rub, 214
Egyptian Dukkah, 214
Indian Masala, 213
Italian Fennel and Thyme, 213
Ras al Hanout, 213
Texas Dry Rub, 214
Tunisian, 213
Eastern Feta Salad, 196
Spicy Edamame, 77
eggplant:
Ratatouille with Rye Toast, 44, 45–46
Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97
Super Simple Eggplant Curry, 62
Fresh Pea, Smoked Trout, and Dill Omelet, 57
Gazpacho with Eggs, 175
Gravlax with Eggs, 59
High-Energy Breakfast, 39
Lean Eggs and Ham, 20
No-Potato Salade Niçoise, 200, 201
Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31
Scrambled Eggs with Smoked Salmon, 28, 29
Smoked Fish with Spinach and Poached Egg, 118, 119
Soft-boiled Egg with Asparagus Spears, 18, 19
Swiss, Tomato, and Arugula Omelet, 58
Tamagoyaki (Rolled Omelet), 40, 41–42
Two-Egg Omelet Four Ways, 56, 57–58
Wild Mushrooms with Sage, Soft Poached Egg, and Parmesan, 89
Wilted Spinach, Fava Beans, and Pecorino Omelet, 58
Zucchini, Goat Cheese, and Red Onion Omelet, 57
Egyptian Dukkah, 214
Everything-from-the-Garden Soup, 172, 173
fantastic five, 11
fast day:
carbs, 11
dairy, 12
fats, 12
grains, 12
kitchen equipment, 14
legumes, 12
really lazy diet, 16–17
salt and pepper, 13
seeds and nuts, 12
snacks, 217
sweeteners, 13
ten things in freezer, 13–14
ten things in fridge, 13
what to eat?, 6–10
when to eat?, 10
Fast Day Minestrone, 182
Fast Day Muesli with Fresh Cherry or Strawberry Yogurt, 38
Fast Day Tricolore Three Ways, 53
FastDiet, 3
5:2 form, 3
6:1 form, 3
food-free breathing space, 10
for foodies, 4
thefastdiet.co.uk, 4
what to eat?, 6–10
when to eat?, 10
where’s the catch?, 3
fasting window, 10
fat loss, vs. weight loss, 2
Fearnley-Whittingstall, Hugh, 1, 3, 120
fennel:
Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131
Baked Pork Tenderloin with Fennel, 142
Fennel, Cucumber, and Radish Salad with a Citrus Vinaigrette, 186
Fennel and Cucumber Salsa, 207
Italian Fennel and Thyme Rub, 213
River Cottage Fish Parcels with Asian Spices, 120
Roast Monkfish with Fennel, Garlic, and Rosemary, 104
Salmon with Shaved Fennel and Orange Salad, 66, 68
Skinny Bouillabaisse, 180, 181
White Fish Stew with Orange and Fennel, 127, 128, 129
fig(s):
Pink Leaves, Red Fruits, and Blue Cheese, 203
Watermelon, Fresh Fig, and Prosciutto, 22
Winter Waldorf Salad, 197
fish, 103–39
Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131
Allegra McEvedy’s Scallops with Asparagus, 125–26
Ceviche with Cilantro Salad, 106, 107
Charred Squid with Lima Beans and Chile, 136, 137
Fresh Pea, Smoked Trout, and Dill Omelet, 57
Garlic Masala Shrimp, 105
Gravlax with Eggs, 59
Herring with a Spiced Almond Crust, 134–35
Leek and Lemon Shrimp, 121
O’Kelly Fish, 110
Oysters with Mignonette, 103
Pea, Shrimp, and Pea Shoot Salad, 190, 191
River Cottage Fish Parcels with Asian Spices, 120
Roasted Sardines with Moroccan Spices, 138
Roast Monkfish with Fennel, Garlic, and Rosemary, 104
Sashimi with Wasabi and Pickled Ginger, 54
Seared Mackerel on a Rainbow Salad, 139
Seared Sesame Tuna Four Ways, 129–30
Skewered Monkfish with Balsamic Coleslaw, 122, 123, 124
Skinny Bouillabaisse, 180, 181
Smoked Fish with Spinach and Poached Egg, 118, 119
Smoked Trout and Celery Root with Horseradish Cream, 69
Steamed Mussels in Light Tomato Broth, 116, 117
Stir-fry Lemongrass Shrimp with Shirataki Noodles, 124–25
White Fish Stew with Orange and Fennel, 127, 128, 129
Whole Baked Sea Bass with Lemongrass, 114, 115
see also salmon
flavonoids, 7
flaxseed oil, 12
French Tarragon and Lemon Chicken, 147
Oatmeal with Jewel Fruits, 26, 27
Pink Leaves, Red Fruits, and Blue Cheese, 203
Chile Chard and Chickpeas with Roasted Garlic, 76
Garlic-Chile Dressing, 143
Garlic Masala Shrimp, 105
Roast Monkfish with Fennel, Garlic, and Rosemary, 104
Simple Lemon, Garlic, and Herb Dressing, 211
Gazpacho:
Green, 175
Spanish, 174–75
variations, 175
Carrot and Ginger Soup, 167–68
Sashimi with Wasabi and Pickled Ginger, 54
Stir-fried Broccoli with Ginger, Garlic, Soy, and Hazelnuts, 73
Ginger Man’s Grilled Chicken, The, 160, 161
glossary, 223
goulash: Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100
grains, 12
grapes, 217
Gravlax with Eggs, 59
Greek Salad with Oregano and Mint, 194, 195–96
Green Classic Pesto, 210
Green Gazpacho, 175
Green Lentils and Mint, 82
Green Papaya Salad with Chargrilled Beef, 143
ham: Lean Eggs and Ham, 20
Harissa-Spiked Chicken, 148
Beef Carpaccio with Lemon-Dressed Herbs, 46, 47
Green Herb Relish, 206
Simple Herb Salad with Warm Buttered Almonds, 196–97
Simple Lemon, Garlic, and Herb Dressing, 211
Herring with a Spiced Almond Crust, 134–35
High-Energy Breakfast, 39
honey, 13
horseradish:
Beet and Apple Soup with Horseradish, 176, 177
Horseradish Cream, 69
Horseradish Dressing, 188
Hot, Sweet, and Sour Tofu, 101
Red Pepper Hummus, Crudités, and Flatbread Dippers, 63
Indian Masala Rub, 213
Intermittent Fasting (IF), 2–3, 10
Iraqi Pomegranate Stew, 93
Italian Chicken, Skewered, 147
Italian Fennel and Thyme Rub, 213
Japanese Breakfast Special, 40, 41–42
Jerk Rub, 215
kale: Salmon with Peppered Kale, 67
kitchen equipment, 14
kohlrabi: Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100
Leek and Lemon Shrimp, 121
legumes, 12
lemon(s), 13
Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131
French Tarragon and Lemon Chicken, 147
Leek and Lemon Shrimp, 121
Lemon-Scented Sticky Chicken with Roasted Veggies, 149
Lemon-Sumac Dressing, 196
Lemon Zinger Rub, 215
Simple Lemon, Garlic, and Herb Dressing, 211
Steamed Broccolini with Chile, Lemon, and Almonds, 73
lemongrass:
Citrus Vinaigrette, 186
Lemongrass Dipping Sauce, 130
Stir-fry Lemongrass Shrimp with Shirataki Noodles, 124–25
Whole Baked Sea Bass with Lemongrass, 114, 115
Green Lentils and Mint, 82
Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88
Red Tomato Dahl, 81
Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100
Salmon with a Warm Puy Lentil Salad, 68
Spinach, Pea, and Lime Dahl, 83
Warm Puy Lentils with Tomatoes and Crumbled Feta, 49
Lettuce Bowls with Shiitake Mushrooms and Hoisin Shredded Chicken, 156, 157
lime juice, 11
Lime Chicken Salad, Szechuan Style, 145
Lime-Cilantro Dressing, 192
Peanut Butter–Lime Dressing, 139
Spinach, Pea, and Lime Dahl, 83
Yogurt-Lime Dressing, 108
Lo-Lo Meatballs with Cavolo Nero, 154, 155
mackerel: Seared Mackerel on a Rainbow Salad, 139
masala:
Garlic Masala Shrimp, 105
Indian Masala Rub, 213
Masala Paste, 105
Masala-Style Chicken with Raita, 146
Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88
McEvedy, Allegra, 125, 131, 177
McKellar, Ben, 160
Baked Pork Tenderloin with Fennel, 142
Beef Carpaccio with Lemon-Dressed Herbs, 46, 47
Cumin-Scented Turkey Burgers with Tomato Salsa, 140, 141
Green Papaya Salad with Chargrilled Beef, 143
Lightweight Cottage Pie, 150, 151
Lo-Lo Meatballs with Cavolo Nero, 154, 155
see also chicken
Memphis BBQ Rub, 215
Mignonette, 103
Minestrone, Fast Day, 182
mint:
Cucumber Raita, 208
Greek Salad with Oregano and Mint, 194, 195–96
Green Lentils and Mint, 82
Mint Vinaigrette, 195
Young Yellow Squash with Feta, Lemon Zest, and Mint, 50, 51
mirepoix, 13
monkfish:
Roast Monkfish with Fennel, Garlic, and Rosemary, 104
Skewered Monkfish with Balsamic Coleslaw, 122, 123, 124
Moroccan Spices, Roasted Sardines with, 138
muesli, 16
Fast Day Muesli with Fresh Cherry or Strawberry Yogurt, 38
mushrooms:
Asparagus Salad with Red Onion and Griddled Mushroom, 187
Lettuce Bowls with Shiitake Mushrooms and Hoisin Shredded Chicken, 156, 157
Mushroom, Pepper, and Tomato Concassé with Thin Rye Crispbread, 34, 35–36
Mushrooms with Mozzarella, Pecorino, and Spinach, 78, 79
Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31
Pumpkin with Rainbow Chard and Wild Mushrooms, 75
Shiitake Noodle Dashi, 178
Standby Veggie Chili, 48
Wild Mushrooms with Sage, Soft Poached Egg, and Parmesan, 89
mussels:
Skinny Bouillabaisse, 180, 181
Steamed Mussels in Light Tomato Broth, 116, 117
myths about eating, 3–4
noodles, shirataki, 11
Shiitake Noodle Dashi, 178
Stir-fry Lemongrass Shrimp with Shirataki Noodles, 124–25
No-Potato Salade Niçoise, 200, 201
North African Chermoula, 215
North African Spring Vegetable Broth, 170
oatmeal, 12
Beauty Breakfast Shake, 42–43
Herring with crust of, 135
Oatmeal with Jewel Fruits, 26, 27
Spiced Pear Porridge, 43
O’Kelly Fish, 110
olives:
Feta and Black Olive Pizzetta, 55
Greek Salad with Oregano and Mint, 194, 195–96
Herring with Tapenade Crust, 135
No-Potato Salade Niçoise, 200, 201
O’Kelly Fish, 110
Sarah Raven’s Chicken Puttanesca, 152, 153
onions:
Asparagus Salad with Red Onion and Griddled Mushroom, 187
Smoked Salmon with Capers and Red Onion, 21
Zucchini, Goat Cheese, and Red Onion Omelet, 57
oranges:
Blood Orange, Arugula, and Pistachios, 53
Orange Feta Salad, 196
Salmon with Shaved Fennel and Orange Salad, 66, 68
Watercress, Orange, and Almond Salad with Poppy Seed Dressing, 202
White Fish Stew with Orange and Fennel, 127, 128, 129
Oysters with Mignonette, 103
papaya: Green Papaya Salad with Chargrilled Beef, 143
Parsley and Pumpkin Seed Pesto, 210
Peanut Butter–Lime Dressing, 139
pears:
Pink Leaves, Red Fruits, and Blue Cheese, 203
Spiced Pear Porridge, 43
Pearson, Allison, 1
peas:
Balsamic Coleslaw, 122, 123, 124
French Tarragon and Lemon Chicken, 147
Fresh Pea, Smoked Trout, and Dill Omelet, 57
Iraqi Pomegranate Stew, 93
North African Spring Vegetable Broth, 170
Pea, Shrimp, and Pea Shoot Salad, 190, 191
Spinach, Pea, and Lime Dahl, 83
Summertime Special Soup, 166–67
Superfood Belly Buster, 193
Penny’s Beet Salad, 188
peppers, 15
Green Gazpacho, 175
Mushroom, Pepper, and Tomato Concassé with Thin Rye Crispbread, 34, 35–36
Ratatouille with Rye Toast, 44, 45–46
Roasted Red Pepper Pesto, 210
Roasted Red Pepper Soup, 165
Romano Peppers and Spinach Chicken, 148
Seared Mackerel on a Rainbow Salad, 139
Spanish Gazpacho, 174–75
pesto:
Green Classic, 210
Mozzarella and Pesto Pizzetta, 55
Parsley and Pumpkin Seed, 210
Pesto Four Ways, 210
Pesto Pronto Salmon with Ribbon Veggies, 65
Red and Fiery, 210
Roasted Red Pepper, 210
pickles, 13
Pink Leaves, Red Fruits, and Blue Cheese, 203
pistachios, 217
pizzetta:
Feta and Black Olive, 55
Mozzarella and Pesto, 55
Tapenade, Pine Nut, and Marjoram, 55
plants, 7–8
plum: Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25
Pomegranate Stew, Iraqi, 93
popcorn, 217
Poppy Seed Dressing, 202
pork:
Baked Pork Tenderloin with Fennel, 142
Lo-Lo Meatballs with Cavolo Nero, 154, 155
Memphis BBQ Rub, 215
Porridge, Spiced Pear, 43
prosciutto: Watermelon, Fresh Fig, and Prosciutto, 22
protein, 6–7
Pumpkin Seed and Parsley Pesto, 210
Pumpkin with Rainbow Chard and Wild Mushrooms, 75
quinoa, 12
Superfood Belly Buster, 193
radishes:
Fennel, Cucumber, and Radish Salad with a Citrus Vinaigrette, 186
Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100
Rainbow Salad, 139
raita:
Cucumber Raita, 208
Masala-Style Chicken with Raita, 146
Ras al Hanout, Dry Rub, 213
Ratatouille with Rye Toast, 44, 45–46
Raven, Sarah, 152
Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88
Red Velvet Soup, 166
rice, 12
High-Energy Breakfast, 39
Iraqi Pomegranate Stew, 93
Walnut–Brown Rice Salad, 97, 98
Romano Peppers and Spinach Chicken, 148
Rye Barley Roti, 88
salad dressings:
Asian Dressing, 211
Citrus Vinaigrette, 186
Dijon Vinaigrette, 185
Garlic-Chile, 143
Horseradish, 188
Lemon-Sumac, 196
Lime-Cilantro, 192
Mint Vinaigrette, 195
Orange Vinaigrette, 196
Peanut Butter–Lime, 139
Poppy Seed Dressing, 202
Simple Lemon, Garlic, and Herb, 211
Soy-Mirin Dressing, 130
Tarragon Vinaigrette, 199
Tomato-Anchovy Dressing, 111
Tomato Vinaigrette, 211
Vinaigrette, 190
Waldorf, 197
Yogurt-Lime, 108
salads, 185–203
Asparagus Salad with Red Onion and Griddled Mushroom, 187
Balsamic Coleslaw, 122, 123, 124
Blood Orange, Arugula, and Pistachios, 53
Ceviche with Cilantro Salad, 106, 107
Classic Tricolore, 53
Eastern Feta Salad, 196
Fast Day Tricolore Three Ways, 53
Fennel, Cucumber, and Radish Salad with a Citrus Vinaigrette, 186
Greek Salad with Oregano and Mint, 194, 195–96
Green Bean Salad, 111
Green Papaya Salad with Chargrilled Beef, 143
Kohlrabi and Radish Salad, 98, 100
Lime Chicken Salad, Szechuan Style, 145
No-Potato Salade Niçoise, 200, 201
Orange Feta Salad, 196
Pea, Shrimp, and Pea Shoot Salad, 190, 191
Penny’s Beet Salad, 188
Pink Leaves, Red Fruits, and Blue Cheese, 203
Rainbow Salad, 139
Roasted Tricolore, 53
Salmon with a Warm Puy Lentil Salad, 68
Salmon with Shaved Fennel and Orange Salad, 66, 68
Simple Herb Salad with Warm Buttered Almonds, 196–97
Smoked Trout and Celery Root with Horseradish Cream, 69
Spinach, Blueberry, and Walnut Salad with a Tarragon Vinaigrette, 198, 199
Sprouts Spectacular, 192
Summer Cucumber Salad with Dill, 184, 185
Superfood Belly Buster, 193
Walnut–Brown Rice Salad, 97, 98
Watercress, Orange, and Almond Salad with Poppy Seed Dressing, 202
Winter Waldorf Salad, 197
salmon:
Broken Salmon with Cucumber and Dill, 108, 109
Gravlax with Eggs, 59
O’Kelly Fish, 110
Pesto Pronto Salmon with Ribbon Veggies, 65
Poached, with Green Bean Salad and Tomato-Anchovy Dressing, 111
Salmon Fillet Three More Ways, 108–11
Salmon Four Ways, 67
Salmon with a Tangle of Steamed Samphire, 67
Salmon with a Warm Puy Lentil Salad, 68
Salmon with Peppered Kale, 67
Salmon with Shaved Fennel and Orange Salad, 66, 68
Scrambled Eggs with Smoked Salmon, 28, 29
Smoked Salmon with Capers and Red Onion, 21
salsas:
Classic Tomato Salsa, 206
Fennel and Cucumber Salsa, 207
Roasted Tomato Salsa with Green Chile, 207
Salsa Five Ways, 206–7
Salsa Verde, 130
Watercress Salsa Verde, 207
Watermelon Salsa, 207
samphire: Salmon with a Tangle of Steamed Samphire, 67
Sarah Raven’s Chicken Puttanesca, 152, 153
sardines: Roasted Sardines with Moroccan Spices, 138
Sashimi with Wasabi and Pickled Ginger, 54
sauces:
Bagna Cauda with Grilled Vegetables, 84, 85
Chile Green Beans, 130
Cilantro and Chile Sauce, 205
Cucumber Raita, 208
Horseradish Cream, 69
Lemongrass Dipping Sauce, 130
Mignonette, 103
Pesto Four Ways, 210
Salsa Verde, 130
Soy-Mirin Dressing, 130
Spiced Balsamic Glaze, 94
Tahini Dip, 63
Tomato Concassé, 35–36
Tomato Sauce, 153
Tzatziki, 208
see also condiments; salad dressings
scallops: Allegra McEvedy’s Scallops with Asparagus, 125–26
Sea Bass:
Whole Baked Sea Bass with Lemongrass, 114, 115
Shorbat Rumman (Iraqi Pomegranate Stew), 93
shrimp, see fish
Skewered Italian Chicken, 147
Skewered Monkfish with Balsamic Coleslaw, 122, 123, 124
Skinny Bouillabaisse, 180, 181
Skipper’s Soup, 179
sofritto, 13
sorrel: Spinach, Sorrel, and Nutmeg Soup, 171
Beet and Apple Soup with Horseradish, 176, 177
Bloody Mary Soup, 168
Carrot and Ginger Soup, 167–68
Clear Tofu Broth, 164
Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183
Everything-from-the-Garden Soup, 172, 173
Fast Day Minestrone, 182
Green Gazpacho, 175
North African Spring Vegetable Broth, 170
Red Velvet Soup, 166
Roasted Red Pepper Soup, 165
Shiitake Noodle Dashi, 178
Skinny Bouillabaisse, 180, 181
Skipper’s Soup, 179
Spanish Gazpacho, 174–75
Spinach, Sorrel, and Nutmeg Soup, 171
Summertime Special Soup, 166–67
soy sauce, 11
Soy-Balsamic Dressing, 122, 124
Soy-Mirin Dressing, 130
Spanish Gazpacho, 174–75
Spiced Balsamic Glaze, 94
Spiced Pear Porridge, 43
Spicy Edamame, 77
spinach:
Fast Day Minestrone, 182
Green Gazpacho, 175
Iraqi Pomegranate Stew, 93
Mushrooms with Mozzarella, Pecorino, and Spinach, 78, 79
Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31
Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88
Romano Peppers and Spinach Chicken, 148
Smoked Fish with Spinach and Poached Egg, 118, 119
Spinach, Blueberry, and Walnut Salad with a Tarragon Vinaigrette, 198, 199
Spinach, Pea, and Lime Dahl, 83
Spinach, Sorrel, and Nutmeg Soup, 171
Superfood Belly Buster, 193
Wilted Spinach, Fava Beans, and Pecorino Omelet, 58
sprouts, 13
Sprouts Spectacular, 192
squash:
Young Yellow Squash with Feta, Lemon Zest, and Mint, 50, 51
squid: Charred Squid with Lima Beans and Chile, 136, 137
stews:
Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100
Shorbat Rumman (Iraqi Pomegranate Stew), 93
Skinny Bouillabaisse, 180, 181
Triple Bean Stew with Vanilla, 92
White Fish Stew with Orange and Fennel, 127, 128, 129
Stir-fry Lemongrass Shrimp with Shirataki Noodles, 124–25
Dashi Stock, 178
Strawberries with Ricotta, Black Pepper, and Balsamic, 20–21
Summer Cucumber Salad with Dill, 184, 185
Summer Poached Chicken with Lean Greens, 147
Summertime Special Soup, 166–67
Superfood Belly Buster, 193
suppers, 45–71
Beef Carpaccio with Lemon-Dressed Herbs, 46, 47
Couscous with Lemon and Mirin Tofu, 70, 71
Fast Day Tricolore Three Ways, 53
Gravlax with Eggs, 59
Pesto Pronto Salmon with Ribbon Veggies, 65
Ratatouille with Rye Toast, 44, 45–46
Red Pepper Hummus, Crudités, and Flatbread Dippers, 63
Salmon Four Ways, 67
Salmon with a Tangle of Steamed Samphire, 67
Salmon with Peppered Kale, 67
Salmon with Shaved Fennel and Orange Salad, 66, 68
Salmon with Warm Puy Lentil Salad, 68
Sashimi with Wasabi and Pickled Ginger, 54
Smoked Trout and Celery Root with Horseradish Cream, 69
Standby Veggie Chili, 48
Super Simple Eggplant Curry, 62
Tortilla Pizzetta Three Ways, 55
Two-Egg Omelet Four Ways, 56, 57–58
Warm Puy Lentils with Tomatoes and Crumbled Feta, 49
Young Yellow Squash with Feta, Lemon Zest, and Mint, 50, 51
sweeteners, 13
Szechuan Style Lime Chicken Salad, 145
Tagine, 215
Tahini Dip, 63
Tamagoyaki (Rolled Omelet), 40, 41–42
Tapenade, Pine Nut, and Marjoram Pizzetta, 55
Tarragon Vinaigrette, 199
Teriyaki Chicken with Sesame Seeds, 146
Texas Dry Rub, 214
tofu:
Clear Tofu Broth, 164
Couscous with Lemon and Mirin Tofu, 70, 71
Hot, Sweet, and Sour Tofu, 101
Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131
Bloody Mary Soup, 168
Classic Tomato Salsa, 206
Classic Tricolore, 53
Everything-from-the-Garden Soup, 172, 173
Fast Day Minestrone, 182
Greek Salad with Oregano and Mint, 194, 195–96
Lightweight Cottage Pie, 150, 151
Mushroom, Pepper, and Tomato Concassé with Thin Rye Crispbread, 34, 35–36
No-Potato Salade Niçoise, 200, 201
Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31
Ratatouille with Rye Toast, 44, 45–46
Red and Fiery Pesto, 220
Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88
Red Tomato Dahl, 81
Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100
Red Velvet Soup, 166
Roasted Red Pepper Soup, 165
Roasted Tomato Salsa with Green Chile, 207
Roasted Tricolore, 53
Sarah Raven’s Chicken Puttanesca, 152, 153
skinning, 15
Skinny Bouillabaisse, 180, 181
Spanish Gazpacho, 174–75
Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97
Spinach, Pea, and Lime Dahl, 83
Standby Veggie Chili, 48
Steamed Mussels in Light Tomato Broth, 116, 117
Superfood Belly Buster, 193
Swiss, Tomato, and Arugula Omelet, 58
Tomato-Anchovy Dressing, 111
Tomato Sauce, 153
Tomato Vinaigrette, 211
Warm Puy Lentils with Tomatoes and Crumbled Feta, 49
White Fish Stew with Orange and Fennel, 127, 128, 129
Yellow Tarka Dahl, 82–83
Tortilla Pizzetta Three Ways, 55
Tricolore Salads Three Ways, 53
Triple Bean Stew with Vanilla, 92
Tzatziki, 208
tuna:
No-Potato Salade Niçoise, 200, 201
Seared Sesame Tuna Four Ways, 129
Tunisian Rub, 213
turkey:
Cumin-Scented Turkey Burgers with Tomato Salsa, 140, 141
Lo-Lo Meatballs with Cavolo Nero, 154, 155
Varady, Krista, 223
Bagna Cauda with Grilled Vegetables, 84, 85
Broccoli Three Ways, 72, 73–74
Calabaza con Acelgas, 75
Chile Chard and Chickpeas with Roasted Garlic, 76
crudités, 217
Dahl Four Ways, 81–83
Everything-from-the-Garden Soup, 172, 173
Fast Day Minestrone, 182
Lemon-Scented Sticky Chicken with Roasted Veggies, 149
mirepoix, 13
Mushrooms with Mozzarella, Pecorino, and Spinach, 78, 79
North African Spring Vegetable Broth, 170
Pesto Pronto Salmon with Ribbon Veggies, 65
Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88
Red Pepper Hummus, Crudités, and Flatbread Dippers, 63
Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100
Roasted Vegetables with Spiced Balsamic Glaze, 94, 95
Shorbat Rumman, 93
Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97
Spicy Edamame, 77
Standby Veggie Chili, 48
Triple Bean Stew with Vanilla, 92
Wild Mushrooms with Sage, Soft Poached Egg, and Parmesan, 89
Waldorf Salad, Winter, 197
walnuts:
Pink Leaves, Red Fruits, and Blue Cheese, 203
Spinach, Blueberry, and Walnut Salad with a Tarragon Vinaigrette, 198, 199
Walnut–Brown Rice Salad, 98
Watercress, Orange, and Almond Salad with Poppy Seed Dressing, 202
Watercress Salsa Verde, 207
Watermelon, Fresh Fig, and Prosciutto, 22
Watermelon Salsa, 207
Wet Rubs, 215
Jerk, 215
Lemon Zinger, 215
Memphis BBQ, 215
North African Chermoula, 215
White Fish Stew with Orange and Fennel, 127, 128, 129
Winter Waldorf Salad, 197
Yellow Tarka Dahl, 82–83
yogurt, 13
Beauty Breakfast Shake, 42–43
Cucumber Raita, 208
Fast Day Muesli with Fresh Cherry or Strawberry Yogurt, 38
Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97
Super Simple Eggplant Curry, 62
Tahini Dip, 87
Tzatziki, 208
Yogurt-Lime Dressing, 108
Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25
zucchini:
Asparagus Salad with Red Onion and Griddled Mushroom, 187
Couscous with Lemon and Mirin Tofu, 70, 71
Fluffed Shrimp Omelet, 56, 57, 58
Ratatouille with Rye Toast, 44, 45–46
Zucchini, Goat Cheese, and Red Onion Omelet, 57