A note about the index: The pages referenced in this index refer to the page numbers in the print edition. Clicking on a page number will take you to the ebook location that corresponds to the beginning of that page in the print edition. For a comprehensive list of locations of any word or phrase, use your reading system’s search function.
Page numbers in italics refer to recipe photos.
A
activity, 32
aging, 17
alcohol, see drinks, alcoholic
almond butter, 65
almond butter-yogurt-dipped fruit, 256, 257
banana-almond oatmeal, 94
broccoli with Thai almond butter sauce, 220, 221
almond flour, 255
gluten-free Margherita flatbread, 192, 193
almonds, 251
easy make-ahead granola, 81
grilled salmon with quick romesco, 158, 159
homemade almond butter, 65
simple vinaigrette slaw, 212, 213
Alzheimer’s and dementia, 17, 81, 163, 164, 203, 268
amaranth, 61
anthocyanins, 163
anti-inflammatory medications, 16
antioxidants, 21, 105, 160, 163, 164, 268
apples:
apple crumble oatmeal, 94
chicken salad with apple, cashews, and basil, 106, 107
Southwestern grilled shrimp salad, 174, 175
artificial sweeteners, 37
arugula, tuna, and white bean salad, 108, 109
asparagus:
asparagus with balsamic drizzle, 216, 217
pesto spring grain bowl, 198, 199
aspirin, 16
autoimmune conditions, 15
eating for, 300–303
fish and, 168
avocado, 105
avocado-chicken salad, 104, 105
avocado-cilantro dip and dressing, 70
chicken tostadas with avocado salsa, 132, 133
cilantro-avocado hummus, 252, 253
huevos rancheros tostadas, 194, 195
B
balsamic vinegar:
asparagus with balsamic drizzle, 216, 217
citrus-balsamic steak salad, 112, 113
maple-balsamic vinaigrette, 75
banana:
banana-almond oatmeal, 94
barley, 62
basil:
blanching, 67
chicken salad with apple, cashews, and basil, 106, 107
creamy tomato soup with spinach, 206, 207
fresh basil vinaigrette, 75
gluten-free Margherita flatbread, 192, 193
pan-seared chicken with basil-pine nut gremolata, 130, 131
quick roasted tomato pasta, 200, 201
seared scallops with roasted tomatoes, 178, 179
simple green pesto, 67
strawberry-basil “nice” cream, 264, 265
bass, sea, with strawberry-citrus salsa, 162, 163
beans:
black bean and spinach quesadillas, 110, 111
black bean enchilada spaghetti squash bowl, 53
chopped Southwestern salad, 116, 117
creamy black bean and cilantro soup, 208, 209
creamy tomato soup with spinach, 206, 207
huevos rancheros tostadas, 194, 195
lemony black bean-quinoa salad, 190, 191
Mediterranean stuffed tomatoes, 228, 229
pork scaloppine with white beans, 150, 151
tuna, white bean, and arugula salad, 108, 109
zucchini taco skillet, 142, 143
see also chickpeas; edamame; green beans
beef:
citrus-balsamic steak salad, 112, 113
grass-fed, 142
one-pan steak with sweet potatoes and green beans, 146, 147
sheet pan steak fajitas, 144, 145
steak, cooking time and methods, 58
zucchini taco skillet, 142, 143
beets, sliced, in quick vinaigrette, 240, 240
easy make-ahead granola, 81
spinach-quinoa bowls with chicken and berries, 120, 121
see also blueberries; cranberries; strawberries
blood glucose, 17, 26, 27, 37, 259
BLT chicken zucchini noodles, 55
blueberries, 82
citrus-berry oatmeal, 94
easy make-ahead granola, 81
spinach-quinoa bowls with chicken and berries, 120, 121
yogurt-granola breakfast bark, 86, 87
bok choy with cashews, stir-fried, 222, 223
eating for joint health and pain relief, 298–99
bone broth, 137
brain health:
Alzheimer’s and dementia, 17, 81, 163, 164, 203, 268
eating for, 296–97
eggs and, 201
bread, 27
gluten-free Margherita flatbread, 192, 193
breakfast:
breakfast bowls, 96–97
breakfast food buying guide, 98–99
easy make-ahead granola, 81
importance of, 93
rich dark chocolate smoothie, 266, 267
strawberry overnight oats with crunch, 94, 95
super green frittata bites, 88, 89
sweet potato home fries with eggs, 90, 91
warm spinach breakfast bowl, 92, 93
yogurt buying guide, 100–101
yogurt-granola breakfast bark, 86, 87
broccoli:
broccoli with Thai almond butter sauce, 220, 221
Parmesan-pine nut broccoli, 241, 241
roasted veggie-polenta bowl, 196, 197
super green frittata bites, 88, 89
Brussels sprouts, 214
warm lemony Brussels slaw, 214, 215
bulgur, 61
cheesy bulgur with greens, 234, 235
butter:
grass-fed, 171
pan-seared cod with cilantro butter, 170, 171
buttermilk-chive dressing, 71
C
cabbage:
fish tacos with cilantro slaw, 166, 167
simple vinaigrette slaw, 212, 213
cancer, 81, 82, 160, 163, 229, 268
preventing, 292–93
canned food, sodium in, 191
Caprese “pasta,” 53
carbohydrates, 17
to avoid or greatly minimize, 27
best choices for, 26
bread, 27
pasta, 27
recommendations for, 22
veggie substitutes for, 52, 52
to watch and moderate, 27
cardiovascular issues, 15, 17, 81, 82, 86, 160, 163, 268
eating for, 294–95
carotenoids, 160
cashews, 207
chicken salad with apple, cashews, and basil, 106, 107
creamy tomato soup with spinach, 206, 207
stir-fried bok choy with cashews, 222, 223
cauliflower:
lower-carb Parmesan polenta, 230, 231
personal pepperoni cauliflower pizzas, 140, 141
celiac disease, 35
cereals, store-bought, 99
cheese:
black bean and spinach quesadillas, 110, 111
cheesy bulgur with greens, 234, 235
cheesy super green frittata bites, 88, 89
chopped Southwestern salad, 116, 117
gluten-free Margherita flatbread, 192, 193
Greek spaghetti squash toss, 204, 205
lemony shrimp and spinach with feta, 176, 177
lower-carb Parmesan polenta, 230, 231
Mediterranean stuffed tomatoes, 228, 229
Parmesan-pine nut broccoli, 241, 241
personal pepperoni cauliflower pizzas, 140, 141
quick roasted tomato pasta, 200, 201
simple vinaigrette slaw with feta, 213
zucchini frittata with goat cheese, 202, 203
zucchini taco skillet, 142, 143
cherries, 85
easy make-ahead granola, 81
warm lemony Brussels slaw, 214, 215
chicken:
avocado-chicken salad, 104, 105
chicken BLT zucchini noodles, 55
chicken fried quinoa, 138, 139
chicken (cont.)
chicken salad with apple, cashews, and basil, 106, 107
chicken tostadas with avocado salsa, 132, 133
chopped Greek salad bowls with chicken, 114, 115
citrus-soy chicken thighs, 136, 137
cooking times and methods, 58
gluten-free chicken tenders, 128, 129
pan-seared chicken with basil-pine nut gremolata, 130, 131
poaching, 106
poultry buying guide, 154–55
sodium in, 129
spinach-quinoa bowls with chicken and berries, 120, 121
Thai chicken noodle soup, 134, 135
chickpeas:
canned, 263
chopped Greek salad bowls with chicken, 114, 115
cilantro-avocado hummus, 252, 253
Greek spaghetti squash toss, 204, 205
peanut butter-chocolate chip “cookie dough” bites, 262, 263
skillet-toasted chickpeas, 246, 247
chive-buttermilk dressing, 73
chocolate, 260
dark chocolate with cranberries and pepitas, 260, 261
peanut butter-chocolate chip “cookie dough” bites, 262, 263
rich dark chocolate smoothie, 266, 267
anti-inflammatory FAQs, 35–37
anti-inflammatory medications and, 16
development of inflammatory diseases, 17
diseases and ailments associated with, 13, 15, 27
gut health and, 18, 21, 35, 39
increasing anti-inflammatory foods, 21, 26, 49–51
lack of discussion about, 16
reducing inflammatory foods, 21, 51
top anti-inflammatory foods, 38–39
top food inflamers, 16
cider-honey vinaigrette, 75
cilantro:
avocado-cilantro dip and dressing, 71
chopped Southwestern salad, 116, 117
cilantro-avocado hummus, 252, 253
creamy black bean and cilantro soup, 208, 209
fish tacos with cilantro slaw, 166, 167
fuss-free pulled pork tacos, 152, 153
huevos rancheros tostadas, 194, 195
pan-seared cod with cilantro butter, 170, 171
sea bass with strawberry-citrus salsa, 162, 163
cinnamon, 259
oatmeal-raisin snack cookies, 258, 259
citrus:
citrus-balsamic steak salad, 112, 113
citrus-berry oatmeal, 94
citrus-kombucha mule, 276, 277
citrus-soy chicken thighs, 136, 137
citrus vinaigrette, 75
sea bass with strawberry-citrus salsa, 162, 163
strawberry-citrus iced green tea, 268
coconut milk, 188
green curry with halibut, 164, 165
strawberry-basil “nice” cream, 264, 265
Thai chicken noodle soup, 134, 135
cod, pan-seared, with cilantro butter, 170, 171
coffee, 271
condiment buying guide, 68–69
cookies:
oatmeal-raisin snack cookies, 258, 259
peanut butter-chocolate chip “cookie dough” bites, 262, 263
cooking from scratch, 35, 41, 49
corn:
chopped Southwestern salad, 116, 117
huevos rancheros tostadas, 194, 195
summer succotash with edamame, 226, 227
zucchini taco skillet, 142, 143
cornmeal (polenta), 60
lower-carb Parmesan polenta, 230, 231
roasted veggie-polenta bowl, 196, 197
cranberries:
dark chocolate with cranberries and pepitas, 260, 261
easy make-ahead granola, 81
warm lemony Brussels slaw, 214, 215
cucumbers:
Greek lamb lettuce wraps, 148, 149
marinated tomatoes and cucumbers, 240, 240
cultured and fermented foods, 39
curry:
green curry with halibut, 164, 165
tofu curry zucchini noodles, 55
D
dairy products, 35
recommendations for, 23
dementia and Alzheimer’s, 17, 81, 163, 164, 203, 268
desserts, 256
see also treats
Detox and Restore phase, 35, 36, 42, 43, 285, 287–89
menu plan for, 288–89
diabetes, 17, 27, 163, 259, 271
preventing or managing, 290–91
digestive diseases, 15
dinner plate, visualizing, 33
diseases and ailments, 13, 15, 27
development of, 17
drinks:
cold-brew iced green tea, 268, 269
rich dark chocolate smoothie, 266, 267
simple honey syrup for, 272
citrus-kombucha mule, 276, 277
kombucha margarita, 274
pomegranate Cape Cod, 275, 276
E
eating away from home, 45
eating recommendations, 22–23
edamame, 248
chicken fried quinoa, 138, 139
crispy spiced edamame, 248, 249
lemony black bean-quinoa salad, 190, 191
summer succotash with edamame, 226, 227
Thai salmon-brown rice bowls, 118, 119
eggplant, 36
eggs, 90
best choices and frequency of eating, 28, 90
brain health and, 203
huevos rancheros tostadas, 194, 195
super green frittata bites, 88, 89
sweet potato home fries with eggs, 90, 91
warm spinach breakfast bowl, 92, 93
zucchini frittata with goat cheese, 202, 203
enchilada spaghetti squash bowl, black bean, 53
ethnic cuisines, 45
F
fajitas, sheet pan steak, 144, 145
farro, 62
pesto spring grain bowl, 198, 199
fasting, 37
fats and oils:
best sources of, 30
omega-3 fatty acids in, 30, 31, 32, 39, 45, 81, 109, 171, 172, 192
omega-6 fatty acids in, 31, 32
recommendations for, 23
fermented and cultured foods, 39
fiber, 22
fish and shellfish, 164
autoimmune diseases and, 168
best choices and frequency of eating, 28
buying guide for, 182–83
cooking time and methods, 59
fatty, 39
fish tacos with cilantro slaw, 166, 167
green curry with halibut, 164, 165
grilled salmon with quick romesco, 158, 159
hoisin flounder with sugar snaps, 168, 169
lemony shrimp and spinach with feta, 176, 177
lemony shrimp zucchini noodles, 55
no-cook Asian shrimp salad, 180, 181
pan-seared cod with cilantro butter, 170, 171
pesto shrimp spaghetti squash bowl, 53
in restaurants, 45
salmon over kale-quinoa salad, 172, 173
salmon teriyaki zucchini noodles, 55
sea bass with strawberry-citrus salsa, 162, 163
seared scallops with roasted tomatoes, 178, 179
sheet pan honey-soy salmon, sweet potatoes, and green beans, 160, 161
Southwestern grilled shrimp salad, 174, 175
spring salmon cauliflower rice, 54
Thai salmon-brown rice bowls, 118, 119
tuna, white bean, and arugula salad, 108, 109
flatbread, gluten-free Margherita, 192, 193
flavonoids, 260
flaxseed, 81
easy make-ahead granola, 81
flounder, hoisin, with sugar snaps, 168, 169
freekeh, 61
freezer and refrigerator staples, 44
frittata:
super green frittata bites, 88, 89
zucchini frittata with goat cheese, 202, 203
fruit:
easy make-ahead granola, 81
recommendations for, 22
seasonal produce guide, 304
G
garlic, 247
lemony garlic green beans, 218, 219
ginger-mint iced green tea, 268
ginger pork cauliflower rice, 54
seared tofu with gingered vegetables, 186, 187
gluten, 35–36
gluten-free Margherita flatbread, 192, 193
grains:
cooking times and methods, 60–61, 62–63
gluten in, 35–36
grains (cont.)
pesto spring grain bowl, 198, 199
refined, 27
storing, 63
10-minutes-or-less options, 63
granola:
easy make-ahead granola, 81
store-bought, 99
strawberry overnight oats with crunch, 94, 95
yogurt-granola breakfast bark, 86, 87
green beans:
lemony garlic green beans, 218, 219
one-pan steak with sweet potatoes and green beans, 146, 147
sheet pan honey-soy salmon, sweet potatoes, and green beans, 160, 161
salads, 236–39
see also specific greens
green tea, 39
gremolata, basil-pine nut, pan-seared chicken with, 130, 131
H
halibut, green curry with, 164, 165
heart issues, 15, 17, 81, 82, 86, 160, 163, 268
eating for, 294–95
herbs, 247
seasonal produce guide, 304
hoisin flounder with sugar snaps, 168, 169
honey:
honey-cider vinaigrette, 75
sheet pan honey-soy salmon, sweet potatoes, and green beans, 160, 161
simple honey syrup, 272
huevos rancheros tostadas, 194, 195
hummus, cilantro-avocado, 252, 253
I
inflammation:
acute, 14
chronic, see chronic inflammation
intermittent fasting (IF), 37
J
eating for joint health and pain relief, 298–99
K
kaempferol, 214
kale, 236
salmon over kale-quinoa salad, 172, 173
ketchup, 69
kombucha, 274
citrus-kombucha mule, 276, 277
kombucha margarita, 274
L
lamb, 149
Greek lamb lettuce wraps, 148, 149
salads, 236–39
see also specific greens
lemon:
lemony black bean-quinoa salad, 190, 191
lemony garlic green beans, 218, 219
lemony shrimp and spinach with feta, 176, 177
lemony shrimp zucchini noodles, 55
lemony sugar snaps with radishes, 241, 241
pan-seared chicken with basil-pine nut gremolata, 130, 131
pan-seared cod with cilantro butter, 170, 171
warm lemony Brussels slaw, 214, 215
lettuce, 38
chopped Greek salad bowls with chicken, 114, 115
chopped Southwestern salad, 116, 117
citrus-balsamic steak salad, 112, 113
Greek lamb lettuce wraps, 148, 149
huevos rancheros tostadas, 194, 195
Southwestern grilled shrimp salad, 174, 175
lime:
Southwestern grilled shrimp salad, 174, 175
lunch:
avocado-chicken salad, 104, 105
black bean and spinach quesadillas, 110, 111
chicken salad with apple, cashews, and basil, 106, 107
chopped Greek salad bowls with chicken, 114, 115
chopped Southwestern salad, 116, 117
citrus-balsamic steak salad, 112, 113
lunch box ideas, 122–25
spinach-quinoa bowls with chicken and berries, 120, 121
Thai salmon-brown rice bowls, 118, 119
tuna, white bean, and arugula salad, 108, 109
lycopene, 229
M
macronutrients, 26–30
maple:
maple-balsamic vinaigrette, 75
maple-rosemary pecans, 250, 251
mayonnaise, 69
see also menus
meatless main dishes:
creamy black bean and cilantro soup, 208, 209
creamy tomato soup with spinach, 206, 207
gluten-free Margherita flatbread, 192, 193
Greek spaghetti squash toss, 204, 205
huevos rancheros tostadas, 194, 195
lemony black bean-quinoa salad, 190, 191
pesto spring grain bowl, 198, 199
quick roasted tomato pasta, 200, 201
roasted veggie-polenta bowl, 196, 197
seared tofu with gingered vegetables, 186, 187
zucchini frittata with goat cheese, 202, 203
meats, 28
best choices and frequency of eating, 28
buying guide for, 154–55
citrus-balsamic steak salad, 112, 113
cured vs. uncured, 141
fuss-free pulled pork tacos, 152, 153
ginger pork cauliflower rice, 54
Greek lamb lettuce wraps, 148, 149
one-pan steak with sweet potatoes and green beans, 146, 147
pork cooking time and methods, 58
pork scaloppine with white beans, 150, 151
sheet pan steak fajitas, 144, 145
steak cooking time and methods, 58
taco spaghetti squash bowl, 53
zucchini taco skillet, 142, 143
medications, anti-inflammatory, 16
Mediterranean diet, 21
menus, 285–305
for autoimmune conditions, 300–303
for brain health, 296–97
for cancer prevention, 292–93
to detox and restore, 288–89
for diabetes prevention or management, 290–91
for heart health, 294–95
for joint health and pain relief, 298–99
metabolic diseases, 15
metabolic syndrome, 27
millet, 61
mint-ginger iced green tea, 268
muffins, store-bought, 99
mushrooms, 199
pesto spring grain bowl, 198, 199
mustard, 69
N
naproxen sodium, 16
neurological diseases, 15
nitrates, 141
noodles and pasta, 27
legume-based pastas, 200
quick roasted tomato pasta, 200, 201
Thai chicken noodle soup, 134, 135
nutritional information, 305
easy make-ahead granola, 81
maple-rosemary pecans, 250, 251
see also almonds
O
oats, 27
cooking, 60
easy make-ahead granola,81
oatmeal-raisin snack cookies, 258, 259
peanut butter-chocolate chip “cookie dough” bites, 262, 263
strawberry overnight oats with crunch, 94, 95
obesity, 27
oils, see fats and oils
omega-3 fatty acids, 30, 31, 32, 39, 45, 81, 109, 171, 172, 192
one-pan dinners, 146
orange:
citrus-balsamic steak salad, 112, 113
citrus-berry oatmeal, 94
citrus-soy chicken thighs, 136, 137
citrus vinaigrette, 75
sea bass with strawberry-citrus salsa, 162, 163
strawberry-citrus iced green tea, 268
P
pancakes, store-bought, 99
Parkinson’s disease, 164
pasta and noodles, 27
legume-based pastas, 200
quick roasted tomato pasta, 200, 201
Thai chicken noodle soup, 134, 135
peanut butter-chocolate chip “cookie dough” bites, 262, 263
peas:
hoisin flounder with sugar snaps, 168, 169
lemony sugar snaps with radishes, 241, 241
types of, 180
pecans, 251
easy make-ahead granola, 81
maple-rosemary pecans, 250, 251
pepitas (pumpkin seed kernels):
chopped Southwestern salad, 116, 117
dark chocolate with cranberries and pepitas, 260, 261
easy make-ahead granola, 81
pepperoni cauliflower pizzas, personal, 140, 141
peppers:
grilled salmon with quick romesco, 158, 159
inflammation and, 36
seared tofu with gingered vegetables, 186, 187
sheet pan steak fajitas, 144, 145
pesto:
pesto shrimp spaghetti squash bowl, 53
pesto spaghetti squash, 240, 240
pesto (cont.)
pesto spring grain bowl, 198, 199
simple green pesto, 67
pine nuts:
pan-seared chicken with basil-pine nut gremolata, 130, 131
Parmesan-pine nut broccoli, 241, 241
sautéed spinach with pine nuts and raisins, 224, 225
simple green pesto, 67
warm lemony Brussels slaw, 214, 215
pizzas, personal pepperoni cauliflower, 140, 141
polenta (cornmeal), 60
lower-carb Parmesan polenta, 230, 231
roasted veggie-polenta bowl, 196, 197
pomegranate Cape Cod, 275, 276
pork:
cooking time and methods, 58
fuss-free pulled pork tacos, 152, 153
ginger pork cauliflower rice, 54
pork scaloppine with white beans, 150, 151
potatoes, 27
inflammation and, 36
poultry, 28
buying guide for, 154–55
see also chicken; turkey
prebiotics, 18
prediabetes, 17
probiotics, 18
protein:
almost-instant, 59
best choices and frequency of eating, 28
plant-based, 28
recommendations for, 22
staples, 58–59
pumpkin seed kernels (pepitas):
chopped Southwestern salad, 116, 117
dark chocolate with cranberries and pepitas, 260, 261
easy make-ahead granola, 81
Q
quesadillas, black bean and spinach, 110, 111
quinoa:
chicken fried quinoa, 138, 139
cooking, 60
lemony black bean-quinoa salad, 190, 191
Mediterranean stuffed tomatoes, 228, 229
pesto spring grain bowl, 198, 199
salmon over kale-quinoa salad, 172, 173
spinach-quinoa bowls with chicken and berries, 120, 121
warm spinach breakfast bowl, 92, 93
R
radishes, lemony sugar snaps with, 241, 241
raisins:
easy make-ahead granola, 81
oatmeal-raisin snack cookies, 258, 259
sautéed spinach with pine nuts and raisins, 224, 225
refrigerator and freezer staples, 44
restaurants, 45
rice:
cooking, 62
green curry with halibut, 164, 165
Mediterranean stuffed tomatoes, 228, 229
no-cook Asian shrimp salad, 180, 181
pesto spring grain bowl, 198, 199
seared tofu with gingered vegetables, 186, 187
Thai salmon-brown rice bowls, 118, 119
romesco, quick, grilled salmon with, 158, 159
rosemary:
maple-rosemary pecans, 250, 251
rosemary sweet potato fries, 233
S
salad dressings, 70
avocado-cilantro dip and dressing, 71
buttermilk-chive dressing, 73
buying guide for, 76–77
mason jar vinaigrettes, 74–75, 74–75
salads:
avocado-chicken salad, 104, 105
chicken salad with apple, cashews, and basil, 106, 107
chopped Greek salad bowls with chicken, 114, 115
chopped Southwestern salad, 116, 117
citrus-balsamic steak salad, 112, 113
leafy green, 236–39
lemony black bean-quinoa salad, 190, 191
no-cook Asian shrimp salad, 180, 181
salmon over kale-quinoa salad, 172, 173
simple vinaigrette slaw, 212, 213
Southwestern grilled shrimp salad, 174, 175
tuna, white bean, and arugula salad, 108, 109
warm lemony Brussels slaw, 214, 215
salmon, 39
cooking time and methods, 59
grilled salmon with quick romesco, 158, 159
salmon over kale-quinoa salad, 172, 173
salmon teriyaki zucchini noodles, 55
sheet pan honey-soy salmon, sweet potatoes, and green beans, 160, 161
spring salmon cauliflower rice, 54
Thai salmon-brown rice bowls, 118, 119
salsa, 69
chicken tostadas with avocado salsa, 132, 133
creamy black bean and cilantro soup, 208, 209
fuss-free pulled pork tacos, 152, 153
sea bass with strawberry-citrus salsa, 162, 163
salt:
in canned foods, 191
in chicken, 129
sandwiches, 113
store-bought breakfast, 99
scallops, seared, with roasted tomatoes, 178, 179
sea bass with strawberry-citrus salsa, 162, 163
seafood, see fish and shellfish
seasonal produce guide, 304
selenium, 164
shellfish, see fish and shellfish
shrimp:
cooking time and methods, 59
lemony shrimp and spinach with feta, 176, 177
lemony shrimp zucchini noodles, 55
no-cook Asian shrimp salad, 180, 181
pesto shrimp spaghetti squash bowl, 53
Southwestern grilled shrimp salad, 174, 175
side dishes:
asparagus with balsamic drizzle, 216, 217
broccoli with Thai almond butter sauce, 220, 221
buying guide for, 242–43
cheesy bulgur with greens, 234, 235
frozen, 226
leafy green salads, 236–39
lemony garlic green beans, 218, 219
lower-carb Parmesan polenta, 230, 231
Mediterranean stuffed tomatoes, 228, 229
rosemary sweet potato fries, 233
sautéed spinach with pine nuts and raisins, 224, 225
simple vinaigrette slaw, 212, 213
stir-fried bok choy with cashews, 222, 223
summer succotash with edamame, 226, 227
10-minutes-or-less, 240–41, 240–41
warm lemony Brussels slaw, 214, 215
Simple Staples, see staples
slaw:
fish tacos with cilantro slaw, 166, 167
simple vinaigrette slaw, 212, 213
warm lemony Brussels slaw, 214, 215
sleep, 32
smoothies:
rich dark chocolate smoothie, 266, 267
snacks:
buying guide for, 280–81
cilantro-avocado hummus, 252, 253
crispy spiced edamame, 248, 249
maple-rosemary pecans, 250, 251
oatmeal-raisin snack cookies, 258, 259
rich dark chocolate smoothie, 266, 267
simple starters for, 278–79
skillet-toasted chickpeas, 246, 247
snap peas, 180
hoisin flounder with sugar snaps, 168, 169
lemony sugar snaps with radishes, 241, 241
snow peas, 180
no-cook Asian shrimp salad, 180, 181
sodium:
in canned foods, 191
in chicken, 129
solanine, 36
soups:
creamy black bean and cilantro soup, 208, 209
creamy tomato soup with spinach, 206, 207
Thai chicken noodle soup, 134, 135
soy sauce:
citrus-soy chicken thighs, 136, 137
sheet pan honey-soy salmon, sweet potatoes, and green beans, 160, 161
stir-fried bok choy with cashews, 222, 223
Greek spaghetti squash toss, 204, 205
pesto spaghetti squash, 240, 240
spelt, 63
spices, 247
spinach:
black bean and spinach quesadillas, 110, 111
cheesy bulgur with greens, 234, 235
creamy tomato soup with spinach, 206, 207
Greek spaghetti squash toss, 204, 205
green curry with halibut, 164, 165
lemony shrimp and spinach with feta, 176, 177
sautéed spinach with pine nuts and raisins, 224, 225
spinach-quinoa bowls with chicken and berries, 120, 121
super green frittata bites, 88, 89
warm spinach breakfast bowl, 92, 93
squash:
Mediterranean squash sauté, 241, 241
see also spaghetti squash; zucchini
staples, 49–51
all-purpose taco seasoning, 66
staples (cont.)
almond butter, 65
condiment buying guide, 68–69
protein, 58–59
refrigerator and freezer, 44
roasted vegetables, 56–57, 56–57
salad dressings, see salad dressings
simple green pesto, 67
spreads and sauces, 64–69
stocking up on, 49
20-minutes-or-less meals, 51
steak:
citrus-balsamic steak salad, 112, 113
cooking time and methods, 58
one-pan steak with sweet potatoes and green beans, 146, 147
sheet pan steak fajitas, 144, 145
store-bought product buying guide, 72–73
strawberries, 163
almond butter-yogurt-dipped fruit, 256, 257
sea bass with strawberry-citrus salsa, 162, 163
spinach-quinoa bowls with chicken and berries, 120, 121
strawberry-basil “nice” cream, 264, 265
strawberry-citrus iced green tea, 268
strawberry overnight oats with crunch, 94, 95
stress, 32
succotash, summer, with edamame, 226, 227
sugar, 256
artificial sweeteners as substitutes for, 37
blood glucose, 17, 26, 27, 37, 259
sugar snap peas, 180
hoisin flounder with sugar snaps, 168, 169
lemony sugar snaps with radishes, 241, 241
sweet potatoes, 160
baked sweet potatoes, 240, 240
one-pan steak with sweet potatoes and green beans, 146, 147
rosemary sweet potato fries, 233
sheet pan honey-soy salmon, sweet potatoes, and green beans, 160, 161
sweet potato home fries with eggs, 90, 91
T
taco:
all-purpose taco seasoning, 66
fish tacos with cilantro slaw, 166, 167
fuss-free pulled pork tacos, 152, 153
taco spaghetti squash bowl, 53
zucchini taco skillet, 142, 143
Target or Reassess phase, 43, 285
cold-brew iced green tea, 268, 269
green, 268
tofu:
cooking time and methods, 59
seared tofu with gingered vegetables, 186, 187
tofu curry zucchini noodles, 55
tomatoes, 229
avocado-chicken salad, 104, 105
chicken tostadas with avocado salsa, 132, 133
chopped Greek salad bowls with chicken, 114, 115
chopped Southwestern salad, 116, 117
creamy tomato soup with spinach, 206, 207
gluten-free Margherita flatbread, 192, 193
Greek lamb lettuce wraps, 148, 149
Greek spaghetti squash toss, 204, 205
huevos rancheros tostadas, 194, 195
inflammation and, 36
lemony black bean-quinoa salad, 190, 191
marinated tomatoes and cucumbers, 240, 240
Mediterranean stuffed tomatoes, 228, 229
quick roasted tomato pasta, 200, 201
roasted veggie-polenta bowl, 196, 197
seared scallops with roasted tomatoes, 178, 179
tuna, white bean, and arugula salad, 108, 109
warm spinach breakfast bowl, 92, 93
zucchini frittata with goat cheese, 202, 203
zucchini taco skillet, 142, 143
tortillas:
black bean and spinach quesadillas, 110, 111
chicken tostadas with avocado salsa, 132, 133
corn vs. flour, 110
fish tacos with cilantro slaw, 166, 167
fuss-free pulled pork tacos, 152, 153
huevos rancheros tostadas, 194, 195
sheet pan steak fajitas, 144, 145
tostadas:
chicken tostadas with avocado salsa, 132, 133
huevos rancheros tostadas, 194, 195
treats:
almond butter-yogurt-dipped fruit, 256, 257
dark chocolate with cranberries and pepitas, 260, 261
oatmeal-raisin snack cookies, 258, 259
peanut butter-chocolate chip “cookie dough” bites, 262, 263
strawberry-basil “nice” cream, 264, 265
tuna, 109
cooking time and methods, 59
terminology and purchasing, 109
tuna, white bean, and arugula salad, 108, 109
turkey:
poultry buying guide, 154–55
Southwestern cauliflower rice, 54
V
vegetables:
nightshade, 36
recommendations for, 22
roasted veggie-polenta bowl, 196, 197
seared tofu with gingered vegetables, 186, 187
seasonal produce guide, 304
starchy, 26
vinaigrette:
mason jar vinaigrettes, 74–75, 74–75
simple vinaigrette slaw, 212, 213
sliced beets in quick vinaigrette, 240, 240
vitamin D, 203
vitamin K, 222
W
waffles, store-bought, 99
walnuts, 251
easy make-ahead granola, 81
wheat allergy, 35
wheat berries, 63
wild rice, 62
wine, 36
red wine vinaigrette, 75
Y
almond butter-yogurt-dipped fruit, 256, 257
buying guide for, 100–101
Greek lamb lettuce wraps, 148, 149
yogurt-granola breakfast bark, 86, 87
Z
zucchini:
roasted veggie-polenta bowl, 196, 197