LEGUMES, SEEDS, AND GRAINS
Beans are loaded with protein and plant fiber (the kind that’s so great at giving your digestive system a good scrub), but they’re also a great canvas for all kinds of ingredients and flavors. With a few simple swaps you can change from Greek-style beans with tomatoes, herbs, and feta to Spanish-style accented with sausage, sun-dried tomato, and parsley.
Olive Oil • Sea Salt • Yellow Split Peas
Serves 4 to 6
(not to be confused with fava beans) is a puree of cooked yellow split peas, flavored with onion and olive oil. The smokiness of the peas plays against the caramelized sweetness of the vegetables beautifully. It’s ultrasimple, but there’s a secret: The type of olive oil you use can make or break this dish. Using a high-quality extra-virgin olive oil is a must. Its acidity and fruity flavor perfectly balance the dish. Feel free to play around with dried and fresh herbs for seasoning.
Olive Oil • Salt • Spice
Makes about 1 cup
Villagers would never throw away the protein-packed seeds of a squash. In modern times, it’s still worth taking an extra step to make a snack or salad topper that’s high in protein, lipids, and fiber. It’s best to roast the seeds the squash (instead of together) because they need to roast at a lower temperature in order not to burn. This also works for seeds from any winter squash, including pumpkins of course. Once you’ve got the technique down, try adding ½ teaspoon of spices such as paprika, garlic, or chili powder for amped-up flavor.
Grilled Peaches • Mint • Parmigiano-Reggiano
Serves 4 to 6
Nikolas Taverna in Mykonos serves incredibly delicious black-eyed peas, which inspired this dish. Combined with the smoky-sweet grilled peaches, bright mint, and salty Parmigiano, humble black-eyed peas become downright crave-worthy. If it’s not barbecue season, you can “grill” the peaches—or any other stone fruit—in a cast-iron grill pan. Also, I find that using a little more olive oil than most calorie-conservative folks might like really enlivens this dish. There’s no need to fear healthy fats!
Basil • Butternut Squash • Sheep’s Cheese
Serves 6
Although processed wheat products like pasta are not at the top of my recommended list, once you have re-wilded your gut, it’s okay to enjoy foods you really miss on the rare occasion. For those times I wanted to create a classic Italian pasta dish that wasn’t based on tomato sauce, because canned tomatoes can be problematic for some. The result is an easy-to-prepare marinara alternative that works just as well for pasta as it does for lasagna and pizza. It takes less time than you might think to cut up a squash, plus you can roast the seeds and sprinkle them on your favorite salad with Wild Vinaigrette. However, starting with precut fresh or frozen squash is fine, too.
Saffron Rice • Orange Zest • Fish
Serves 6
I named this recipe after the artist Jackson Pollock because paella—a traditional Spanish dish of vibrant saffron-yellow rice studded with a mix of meats and seafood plus a medley of aromatics and vegetables—reminds me of his art. I know it looks like there’s a lot to do here, but it’s really just a one-pot casserole.
Mascarpone • Shallot • Tangerine
Serves 4
Rich, decadent risotto is hard to beat for a special meal. The one cardinal rule for making this dish: Don’t rush it. Be sure the shallots are translucent before you begin adding the rice, and that the rice is a milky-white color before adding the liquid. Toasting the rice in the fats without any liquid is a key step as it helps determine the final texture of the rice. Be sure to use warm stock; adding cold stock to the hot rice will cook the outside of the rice, but not the inside, resulting in a hard, unpleasant texture.
Basil • Mozzarella • Tomato • Black Olives
Serves 1
I couldn’t dream of living without pizza, but like a lot of us, I suffer from digestive issues when I gobble up a greasy superprocessed slice. When I discovered that a sprouted-wheat tortilla makes an ideal base for a pizza, it made my day! I promise you won’t miss the traditional processed crust in this easy-to-prepare version that sings with the flavors of the Mediterranean in every tasty bite. I use black olives most of the time, but feel free to use any other olive you like.