LEMON BROCCOLI

Serves 4 Prep time: 2 minutes Cook time: 5 minutes Program: basic and advanced plans

Heat the olive oil in a large sauté pan on medium heat. Add the broccoli, stirring constantly until it becomes tender. Add the salt. Serve with lemon wedges.

Nutritional Analysis per Serving: calories 64, carbohydrates 7.2 g, fiber 2.4 g, protein 2.5 g, fat 3.7 g, cholesterol 0 mg, sodium 88 mg, calcium 45 mg.

QUICK MEXICANA CHILI WITH QUINOA

Servings 8 Prep time: 5 minutes Cook time: 25 minutes Program: basic plan only

  • 2 tablespoons extra virgin olive oil
  • 1 small onion, diced
  • 2 tablespoons garlic, diced
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • ½ teaspoon chili flakes
  • 1 teaspoon dried oregano
  • 2 tablespoons tomato paste
  • 1 tablespoon red wine or water
  • ½ cup quinoa, rinsed
  • ½ green bell pepper, seeds removed then diced
  • 1 small zucchini, diced
  • 1 (15-ounce) can black beans
  • 1 (15-ounce) can pinto beans
  • 4 cups water or vegetable stock
  • 1 (8-ounce) can tomato sauce
  • 1 teaspoon sea salt
  • squeeze of fresh lime juice
  • chopped fresh cilantro for garnish (optional)

In a large soup pot, heat the olive oil on medium heat. Add the onions and garlic and cook until they begin to sweat. Add the spices and continue to sauté for 2 more minutes. Add the tomato paste and sauté another minute. Deglaze with the water or wine, and then add the quinoa. Sauté until the quinoa is browned.

Add the green pepper and zucchini and sauté a few minutes until they begin to soften. Add the beans with their liquid, water or stock, tomato sauce, and salt. Bring to a boil, then reduce heat to low and simmer for 15 minutes. Garnish with the lime juice and cilantro. Serve with Baked Corn Tortilla Strips (see below).

Nutritional Analysis per Serving: calories 467, carbohydrates 79.8 g, fiber 19.2 g, protein 25.9 g, fat 6.2 g, cholesterol 0 mg, sodium 423 mg, calcium 176 mg.

BAKED CORN TORTILLA STRIPS

Serves 4 Prep time: 5 minutes Cook time: 5 minutes Program: basic plan only

  • 1 tablespoon extra virgin olive oil
  • 4 organic corn tortillas
  • pinch of sea salt

Preheat oven to 375°F. Brush oil on both sides of the tortillas. Cut the tortillas into strips. Place on a baking sheet and bake for 5 minutes, until crispy. Sprinkle with salt immediately after removing from the oven.

Nutritional Analysis per Serving: calories 62, carbohydrates 10.7 g, fiber 1.5 g, protein 1.4 g, fat 1.8 g, cholesterol 0 mg, sodium 69 mg, calcium 21 mg.

LACINTO KALE WITH ROASTED SQUASH

Serves 4 Prep time: 5 minutes Cook time: 30 minutes Program: basic plan only

  • 2 cups butternut squash, peeled and cubed
  • ½ red onion, thinly sliced
  • 2 tablespoons extra virgin olive oil
  • pinch of sea salt
  • 6 cups Lacinato or Tuscan kale, chopped
  • ¾ cup water

Preheat oven to 375°F. Toss the cubed squash and red onion with 1 tablespoon of the olive oil and salt. Place in a baking pan and roast until the squash is soft, about 25 minutes.

Heat a sauté pan on medium heat. Add the kale and water and cook for a few minutes, then cover with a lid to steam the kale. When the kale is tender and the water has evaporated, add the roasted squash and onions, top with the remaining olive oil, and serve.

Nutritional Analysis per Serving: calories 147, carbohydrates 19.5 g, fiber 3.6 g, protein 4.2 g, fat 7.5 g, cholesterol 0 mg, sodium 105 mg, calcium 186 mg.

GRILLED SALMON WITH CILANTRO MINT CHUTNEY

Serves 4 Prep time: 10 minutes Cook time: 20 minutes Program: basic and advanced plans

  • 1½ pounds wild salmon
  • 1 tablespoon extra virgin olive oil
  • pinch of sea salt
  • pinch of black pepper

FOR THE CHUTNEY

  • 1 small bunch cilantro, including stems, rinsed
  • 2 tablespoons fresh mint leaves, chopped
  • 3 tablespoons extra virgin olive oil
  • 1½ tablespoons garlic, minced
  • pinch of sea salt
  • 1 tablespoon fresh lemon or lime juice
  • pinch of chili peppers flakes (optional)

Season the salmon with the olive oil, salt, and pepper. Set aside for 10 minutes.

Combine all the chutney ingredients in a blender. Blend until smooth and fragrant. Set aside.

Heat a griddle, grill, or grill pan on medium-high heat and place the fish on the grill, skin side down. Allow the salmon to cook until the skin is charred and the fish is almost cooked through. This will take about 15 minutes, depending on the thickness of the salmon. Turn the salmon over and grill a few more minutes, until the fish is fully cooked. Remove from heat and lay skin side up on a platter. Pull the skin off the salmon and flip back to serve. Spread chutney on top of the salmon. Serve with wedges of lemon or lime, White Bean and Corn Salad (see here), and Grilled Summer Vegetables (see here).

Nutritional Analysis per Serving: calories 479, carbohydrates 1.9 g, fiber 0.5 g, protein 38.1 g, fat 34.6 g, cholesterol 107 mg, sodium 226 mg, calcium 43 mg.

WHITE BEAN AND CORN SALAD

Serves 4 Prep time: 10 minutes Cook time: none Program: basic plan only

  • 1 (15-ounce) can cannellini or navy beans, drained
  • 1 ear fresh-cooked corn, removed from cob, or ¾ cup frozen corn, thawed
  • 1 small carrot, grated or diced
  • 1 stalk celery, diced
  • 1 tablespoon chopped fresh parsley

FOR THE DRESSING

  • 3 tablespoons extra virgin olive oil
  • 1½ tablespoons lemon juice
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon sea salt
  • chopped fresh cilantro to taste

Combine the beans, corn, carrots, celery, and parsley. Set aside.

Whisk together the dressing ingredients and fold into the salad.

NOTE: This salad can be eaten immediately or made ahead to let the flavors meld—it gets even better as it sits. Refrigerate leftovers.

Nutritional Analysis per Serving: calories 478, carbohydrates 71.4 g, fiber 27.7 g, protein 26.3 g, fat 11.5 g, cholesterol 0 mg, sodium 278 mg, calcium 185 mg.

GRILLED SUMMER VEGETABLES

Serves 4–6 Prep time: 1 hour and 5 minutes (includes marinating time) Cook time: 15 minutes Program: basic and advanced plans

Wash the vegetables and cut into the preferred sizes and shapes. Place in a bowl. Toss with the olive oil, salt, and pepper. Cover and refrigerate; allow to sit for at least 1 hour.

Heat grill on medium-high heat and place the marinated vegetables on the grill, turning occasionally until the desired tenderness is achieved. You can also roast in an oven at 350 degrees. Baking time will depend on the size of the vegetables.

Nutritional Analysis per Serving: calories 143, carbohydrates 7.7 g, fiber 2.9 g, protein 2.7 g, fat 12.3 g, cholesterol 0 mg, sodium 49 mg, calcium 33 mg.

TOFU AND CASHEW STIR-FRY OVER BASMATI RICE

Serves 4 Prep time: 10 minutes Cook time: 10 minutes Program: basic and advanced plans

  • ½ head broccoli, stems included
  • 1 pound firm tofu
  • 1½ tablespoons sesame oil
  • 1 tablespoon ginger, minced
  • 2 garlic cloves, minced
  • 1 large carrot, cut into matchsticks
  • 1 cup bok choy, sliced
  • 1 tablespoon wheat-free tamari
  • 1 teaspoon toasted sesame oil
  • 1 cup snow peas
  • ¾ cup whole raw cashews
  • 1 teaspoon hot sauce or 1 teaspoon hoisin sauce (optional)

Rinse the tofu and pat dry. Cut into cubes. Remove the broccoli stems from the florets. Cut the florets and set aside. Peel the stems and cut into matchsticks. Set aside. In a sauté pan, heat half of the sesame oil on medium heat. Add the ginger and garlic and stir. Immediately add the tofu and allow to brown on all sides. Remove the tofu from the pan and set aside.

Rinse and dry the sauté pan and heat the rest of the sesame oil. Add the carrots and broccoli stems and sauté until they start to soften. Add the bok choy and broccoli florets and continue to sauté. Add the tamari, sesame oil, and snow peas. Sauté until the snow peas just start to soften.

Add the tofu back to the stir-fry, along with the cashews. Heat through and serve with hot sauce or hoisin sauce.

NOTE: Omit the rice if you are on the advanced plan.

Nutritional Analysis per Serving: calories 354, carbohydrates 24.4 g, fiber 7.5 g, protein 18.3 g, fat 23.5 g, cholesterol 0 mg, sodium 601 mg, calcium 365 mg.

SUNDAY NIGHT BOUILLABAISSE

Serves 4 Prep time: 10 minutes Cook time: 15 minutes Program: basic and advanced plans

  • 1½ tablespoons extra virgin olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 2 medium tomatoes, diced
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh thyme, chopped
  • 1 tablespoon fresh rosemary, chopped
  • 1 bay leaf
  • ½ teaspoon chili flakes
  • 1 pound white fish (such as haddock or cod), cubed
  • ½ pound shrimp, shelled and deveined
  • 1 cup white wine
  • 2 cups fish or vegetable stock
  • ½ teaspoon sea salt
  • pepper to taste
  • ½ pound mussels, washed and debearded
  • ½ pound small clams
  • 1 lemon, cut into wedges
  • chopped fresh parsley for garnish

In a large pot, heat the olive oil on medium heat. Add the onions and garlic and sauté a few minutes until the onions start to soften. Add the tomatoes, herbs, and chili flakes and sauté another few minutes. Lay the fish, then the shrimp, on top of the vegetables.

Add the white wine, stock, salt, and pepper, and bring to a boil. Reduce heat to low, cover, and simmer for 4 minutes. Add the clams, cover, and simmer until the clams start to open, about 5 minutes. Then add the mussels and simmer another 3 minutes until the mussels and clams open fully and the fish is firm.

Ladle into bowls and top with the lemon wedges, fresh parsley, and pepper to taste.

Nutritional Analysis per Serving: calories 371, carbohydrates 15.6 g, fiber 2.0 g, protein 48.5 g, fat 9.3 g, cholesterol 190 mg, sodium 826 mg, calcium 107 mg.

GENERAL TIPS

1. Clean out any old perishable foods from your refrigerator and determine if you can substitute something you already have for something on the shopping list.

2. Decide which items you’d like to make a double batch of to freeze for future use. Items that are great for freezing include soups and stews, burgers, meat loaf, rice dishes, and sauces.

3. If you have leftovers that cannot be successfully frozen, look ahead and plan where in your week you will use them.

Make Your Own Salad Bar!

Many of the meals in this book would be complemented nicely by a big green salad. To help ease preparation, start your week with setting up your own salad bar fixings.

For a simple dressing, top salads with a little extra virgin olive oil and a splash of your favorite vinegar or squeeze of lemon. Fresh herbs add great flavor and help reduce the need for heavy dressings.

Note: Salad bar fixings are not included in the weekly shopping lists. Pick a variety from the items below to add to your list each week. This list also includes leftovers that can easily be incorporated into a salad.

Refrigerated items:

Nonrefrigerated items: