Serves 8 Prep time: 10 minutes Cook time: 45 minutes Program: basic plan only
Preheat oven to 350°F. In a medium sauté pan, heat the olive oil on medium heat and add the onions, carrots, and peppers. Sauté until the vegetables are tender and the onions start to brown. Remove from heat and cool a few minutes.
In a large bowl combine the cooked vegetables with the remaining ingredients. Lightly oil a 9 × 13-inch baking dish and pour in the mixture. Place in the oven and bake for 40 minutes or until the eggs are set. Allow to cool 5 minutes before serving.
Nutritional Analysis per Serving: calories 195, carbohydrates 15.6 g, fiber 2.8 g, protein 11.5 g, fat 9.9 g, cholesterol 233 mg, sodium 254 mg, calcium 144 mg.
Serves 4 Prep time: 5 minutes Cook time: 45 minutes for rice plus 10 minutes for final recipe Program: basic plan only
Place the rice in a saucepan, and add the water. Bring to a boil, cover, and reduce to simmer on low for 40 minutes until the rice is cooked through and the water is gone.
In a large sauté pan or on a griddle, heat the sesame oil over medium-high heat. Add the tofu and sear for a minute on each side. Gently remove the tofu from the pan and set aside. In the same pan, add the onions and carrots and sauté until tender, then add the garlic and ginger and sauté a few minutes more. Add the rice and mix together. Allow to sit until the rice starts to get a little crusty on the bottom.
In a small bowl, combine the tamari, vinegar, and wine. Pour over the rice and then stir to combine. Allow the rice to get slightly crusty again, then stir. Add back the tofu, add the peas and scallions, and stir gently to combine. Continue to sauté until the peas are warmed through, then serve.
Nutritional Analysis per Serving: calories 398, carbohydrates 53.5 g, fiber 7.2 g, protein 18.0 g, fat 13.2 g, cholesterol 0 mg, sodium 406 mg, calcium 308 mg.
Serves 4 Prep time: 15 minutes Cook time: 4 minutes Program: basic and advanced plans
Rinse the shrimp and pat dry. Sprinkle with salt and chili powder. Heat ½ tablespoon of the olive oil in a skillet on medium heat. Carefully place the shrimp in the pan and sear on each side for about 2 minutes until cooked through. Remove from heat and set aside to cool.
Nutritional Analysis per Serving: calories 198, carbohydrates 11.5 g, fiber 4.8 g, protein 14.0 g, fat 11.7 g, cholesterol 111 mg, sodium 202 mg, calcium 85 mg.
Serves 6 Prep time: 10 minutes Cook time: 30 minutes Program: basic and advanced plans
In a large soup pot, heat the oil over medium heat and sauté the onions and garlic until they sweat. Add the tomato paste and stir to coat the onions. Add the celery, fennel, or cumin seeds, then the carrots and turnips. Sauté for a few minutes to soften.
Add the greens and tomato, sauté 1 minute, then add the salt. Add the pinto beans with their liquid, corn, water, and basil. Bring to a boil, then turn down to low and simmer for 15 minutes.
Nutritional Analysis per Serving: calories 340, carbohydrates 55.9 g, fiber 13.3 g, protein 17.6 g, fat 6.0 g, cholesterol 0 mg, sodium 200 mg, calcium 143 mg.
Serves 6 Prep time: 10 minutes Cook time: 30 minutes Program: basic plan only
Place the rice in a medium pan with the water. Bring to a boil, reduce heat, cover, and simmer on low until tender, about 25 minutes.
Meanwhile, combine the vegetables and parsley in a medium bowl. Set aside.
To make the vinaigrette, whisk together the olive oil, vinegar, herbs, salt, and pepper.
When the rice is cooked, you can either toss everything together for a warm salad or cool the rice on a platter, and then combine all the ingredients for a lovely cold summer salad.
Makes 8 wraps Prep time: 10 minutes Cook time: 10 minutes Program: basic plan only
Preheat oven to 375°F. Rinse and pat dry the Romaine leaves. Set aside. Rinse and pat dry the asparagus. Toss with the olive oil and salt. Place the asparagus in a baking pan and bake for 8–10 minutes until tender. Set aside to cool.
Chop the hard-boiled eggs into small cubes and place in a medium bowl. Add the remaining ingredients and stir to combine. Spread the egg salad on the Romaine leaves. Cut each asparagus stalk in half. If they are especially large, cut them lengthwise as well. Add the equivalent of one stalk of roasted asparagus to each wrap and roll up.
Nutritional Analysis per Serving: calories 135, carbohydrates 2.7 g, fiber 1.2 g, protein 6.6 g, fat 11.2 g, cholesterol 189 mg, sodium 203 mg, calcium 44 mg.
Serves 6 Prep time: 5 minutes Cook time: 45 minutes Program: basic and advanced plans
Heat the olive oil in a large soup pot on medium heat. Sauté the onions and garlic until tender. Add the mustard seeds and stir until they begin to pop. Add the other spices and sauté 1 minute. Add the carrot and cauliflower and stir to coat. Add the lentils and water and bring to a boil. Reduce to low and simmer until the lentils are soft, about 25 minutes. Add the tomato, broccoli, and salt and continue to simmer 5 more minutes. Just before serving, stir in the lemon juice and sprinkle with parsley or cilantro.
Nutritional Analysis per Serving: calories 223, carbohydrates 32.1 g, fiber 14.8 g, protein 12.8 g, fat 5.6 g, cholesterol 0 mg, sodium 350 mg, calcium 75 mg.
Makes 4 patties Prep time: 15 minutes Cook time: 8 minutes Program: basic and advanced plans
Cover the sun-dried tomatoes in warm water and soak until soft. This will take about 10 minutes, depending on how soft your tomatoes are to start with. Drain and chop the tomatoes into small pieces. Combine with the remaining ingredients and form into 4 patties. Grill, pan-sear, or bake in the oven at 375°F until done, about 8 minutes. Serve over a large salad.
NOTE: Flavors melt together as they sit so feel free to mix up the ingredients ahead of time. As long as you started with fresh turkey (not frozen), uncooked patties can be frozen for future use.
Nutritional Analysis per Serving: calories 198, carbohydrates 2.1 g, fiber 0 g, protein 22.8 g, fat 11.3 g, cholesterol 66 mg, sodium 156 mg, calcium 11 mg.
Serves 4 Prep time: 15 minutes Cook time: 10 minutes Program: basic plan only
In a large bowl, combine the cumin, paprika, cayenne, and salt. Slice the chicken into thin strips and coat in the olive oil or grapeseed oil, then toss in the spices.
Heat a large skillet on medium heat and lightly coat with additional oil as needed. Lay the chicken strips in the hot pan and sear on all sides until cooked through, about 5 minutes depending on the thickness of the chicken, sprinkle with lemon or lime juice, and set aside to cool.
Place the water in a sauté pan and bring to a boil. Add the collard greens, cover, and cook for 1 minute, then remove and rinse under cold water to cool.
To prepare the salsa, combine all the salsa ingredients in a small bowl and stir.
To make the wraps, layer the chicken strips, black beans, avocado slices, and fresh salsa on the collard greens. Roll the greens, tucking in the edges. Add the hot sauce for extra heat.
Nutritional Analysis per Serving: calories 267, carbohydrates 11.1 g, fiber 5.5 g, protein 19.2 g, fat 17.2 g, cholesterol 50 mg, sodium 205 mg, calcium 65 mg.
Serves 4 Prep time: 10 minutes Cook time: 55 minutes Program: basic and advanced plans
In a large pot, heat the sesame oil on medium heat and then sauté the onions, celery, and carrots until soft. Add the garlic and tomato paste and continue to sauté a few minutes. Add the chicken, za’atar (or other herbs), and salt and sauté a few minutes until the vegetables begin to stick to the pan.
Deglaze the pan with the wine (to do this, splash the wine on the bits that have stuck to the pan during sautéing, then scrape the pan to release the bits and the flavor). Add the lentils and water or stock. Bring to a boil, reduce heat to medium-low, cover, and simmer for 45 minutes, until the chicken is cooked through and the lentils are soft. During cooking, the chicken may fall off the bones. Remove the bones before serving.
Splash the olive oil on top of the chicken just before serving. Serve with Roasted Quinoa with Kale and Almonds (see below).
*NOTE: Za’atar is a Middle Eastern spice made with sumac, thyme, and sesame seeds. If your local food stores do not carry it, simply substitute equal parts thyme, oregano, and sesame seeds.
Nutritional Analysis per Serving: calories 467, carbohydrates 34.8 g, fiber 16.0 g, protein 39.8 g, fat 17.2 g, cholesterol 73 mg, sodium 112 mg, calcium 78 mg.
Serves 4 Prep time: 5 minutes Cook time: 25 minutes Program: basic plan only
Heat the sesame oil on low in a medium saucepan. Add the quinoa. Bring to medium heat and sauté for 3–4 minutes, until the quinoa begins to get fragrant. Add the chopped kale and stir to combine. Add the water and bring to a boil. Reduce to a low simmer, cover, and cook for 12 minutes. Remove from heat and allow the quinoa to sit covered for another 10 minutes. Add the toasted almonds and serve.
Nutritional Analysis per Serving: calories 272, carbohydrates 33.2 g, fiber 5.1 g, protein 9.6 g, fat 12.1 g, cholesterol 0 mg, sodium 17 mg, calcium 110 mg.
Serves 4 Prep time: 5 minutes Cook time: 20 minutes Program: basic and advanced plans
Preheat oven to 450°F. Cut parchment baking paper into eight pieces approximately twice the size of each piece of fish. Stack two pieces of parchment on top of an equal-size piece of aluminum foil.
Cut the fish into four pieces and season with salt and pepper to taste. On each parchment/aluminum stack, arrange one-quarter of the vegetables and garlic, then place one piece of the fish on top and drizzle some of the olive oil. Lay a slice of lemon on each piece of fish and sprinkle on a little of the fennel seed. Splash with white wine.
Fold the parchment and foil to enclose the fish and crimp the edges neatly to seal completely. Place the packets on a large baking sheet and bake for 20 minutes, until the parchment is puffed. Cut open the packets and garnish with parsley. Parchments can be placed directly on individual plates for service, or the fish and vegetables can be gently removed and placed on a serving platter. Serve with Pecan Wild Rice and Goji Berry Pilaf (see below).
Nutritional Analysis per Serving: calories 277, carbohydrates 11.8 g, fiber 3.4 g, protein 40.9 g, fat 6.9 g, cholesterol 94 mg, sodium 223 mg, calcium 95 mg.