13
Eat Clean, Stay Lean Recipes
BREAKFASTS
Avocado Tostadas with Huevos Rancheros
Pumpkin-Cranberry-Cherry Breakfast Balls
SMOOTHIES
LUNCHES
Creamy Chicken, Green Grape, and Farro Salad
Turkey Cuban Wrap with Zesty Black Bean Salad
Israeli Couscous Salad with Salmon
DINNERS
Shrimp Scampi over Garlicky Greens
Slow Cooker BBQ Pulled Chicken Flatbreads
Florentine Chicken Meatballs with Spaghetti Squash and Salsa Cruda
Maple Mustard Glazed Pork Tenderloin with Roasted Vegetables and Apples
Create-Your-Own No-Cream Soups
Black Bean Sweet Potato Sherry Soup
White Gazpacho with Grapes and Almonds
SALADS
Cuban Avocado and Pineapple Salad
Summer Roll Salad with Peanut Dipping Sauce
SIDES
Roasted Citrus-and-Herb Sweet Potatoes
Roasted Broccoli with Chile and Lemon
SNACKS
Dried Tart Cherry Chia Jam and Ricotta on Toast
Lemony Rosemary White Bean Dip
DESSERTS
Roasted Strawberries with Dark Chocolate Sauce
30 MINUTES OR LESS
Avocado Tostadas with Huevos Rancheros
Pumpkin-Cranberry-Cherry Breakfast Balls
Creamy Chicken, Green Grape, and Farro Salad
Israeli Couscous Salad with Salmon
Shrimp Scampi over Garlicky Greens
Chickpea Curry-Stuffed Delicata Squash
Black Bean Sweet Potato Sherry Soup
Cuban Avocado and Pineapple Salad
Roasted Citrus-and-Herb Sweet Potatoes
Roasted Broccoli with Chile and Lemon
Dried Tart Cherry Chia Jam and Ricotta on Toast
Lemony Rosemary White Bean Dip
Roasted Strawberries with Dark Chocolate Sauce
KEY GF = Gluten-Free; LO = Lacto-Ovo Vegetarian; V = Vegan; U30 = Under 30 minutes
This Tex-Mex–inspired scramble, served over crispy corn tortillas and mashed avocado, is an easy, flavor-packed way to start your day. In a rush? Warm the tortillas in the microwave for 30 seconds instead of toasting them and fold the avocado and egg mixture inside to make mini tacos that you can eat on the go.
Active Time: 10 minutes
Total Time: 10 minutes
Makes 2 servings
2 corn tortillas (5" diameter)
½ medium avocado, mashed
¼ teaspoon ground cumin
1 teaspoon fresh lime juice
⅛ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
4 large eggs, beaten
2 plum tomatoes, diced
½ cup diced red onion
2 tablespoons chopped fresh cilantro
Pickled or fresh jalapeño slices (optional)
1. Heat the oven to 350°F or set the toaster oven on the medium cycle. Toast the tortillas in the oven or toaster until they’re crisp around the edges. In a medium bowl, combine the avocado, cumin, lime juice, a pinch of the salt, and a pinch of the pepper. Spread the mixture over the tortillas.
2. In a medium nonstick skillet over medium heat, combine the eggs, tomatoes, onion, the remaining salt, and the remaining pepper. Cook, stirring constantly, for about 4 minutes, or until large, soft curds form. Divide the egg mixture between the 2 tortillas.
3. Top with the cilantro and jalapeños, if using.
Served alongside fresh seasonal fruit, these right-sized, veggie-filled quiches are ideal for brunch. Got leftovers? Save them for fast weekday breakfasts.
Active Time: 15 minutes
Total Time: 40 minutes
Makes 12 (4 servings)
2 teaspoons extra-virgin olive oil
4 ounces lean ham, diced
2 cups diced mushrooms
½ cup diced onion
½ cup diced red bell pepper
2 cloves garlic, minced
Pinch of sea salt plus ¼ teaspoon
4 cups baby spinach
5 large whole eggs
3 large egg whites
¼ cup 2% milk
Pinch of ground red pepper
4 ounces shredded part-skim mozzarella cheese
1. Heat the oven to 375°F. Coat a 12-cup muffin tin with cooking spray.
2. In a medium nonstick skillet over medium heat, warm the oil. Add the ham and cook for 2 minutes, or until it begins to brown. Add the mushrooms, onion, bell pepper, garlic, and a pinch of salt, and cook, stirring, for 5 minutes, or until the vegetables have softened. Fold in the spinach and cook for 3 minutes more, or until wilted. Set aside to cool slightly.
3. In a medium bowl, whisk together the eggs, egg whites, milk, ground red pepper, and ¼ teaspoon salt.
4. Divide the vegetables among all of the cups. Pour the egg mixture over the vegetables until it’s ¼" below the rim of each cup. Sprinkle the cheese over the top of each cup and bake for 25 minutes, or until the quiches are puffed and set in the center.
Make it ahead! The quiches can be made and refrigerated for up to 4 days or frozen for up to 1 month. Reheat a serving in the microwave at 50 percent power for 2 minutes.
Change it up! To make these vegetarian, leave out the ham and double the mushrooms.
Packed with fiber, antioxidants, and a toothsome chew, these hearty fruit-and-nut-flecked oats are sweet and satisfying. Soaking the oats overnight cuts your cooking time in half the next morning.
Active Time: 15 minutes
Total Time: 8 hours
Makes 2 servings (about 1 cup each)
1½ cups water
½ cup steel-cut oats
2 tablespoons hemp seeds
Pinch of sea salt
1 cup fresh blueberries, raspberries, or blackberries
2 tablespoons chopped almonds
½ teaspoon ground cinnamon
1. In a medium saucepan over high heat, bring the water, oats, hemp seeds, and salt to a light simmer for 1 minute. (The top of the water will be cloudy, with minimal bubbles.) Cover, remove from the heat, and let the oats soak unrefrigerated overnight.
2. In the morning, cook the oats over medium-low heat for 10 minutes, or until creamy. (Alternatively, cook, covered, in the microwave, for about 3 minutes, stirring every 30 seconds.) Stir in or top with the berries, almonds, and cinnamon. Serve hot or cold.
Make it ahead! Make a double batch and transfer the cooked and cooled portions into jars. Top with the fruit, nuts, and seeds and refrigerate for fast grab-and-go breakfasts all week long.
Change it up! Swap out the berries for chopped apricots, pears, apples, or sliced bananas; swap the cinnamon with ground ginger or cardamom or fresh chopped mint; and swap the almonds for walnuts, pecans, hazelnuts, or unsweetened coconut flakes. You can also swap out the water for unsweetened almond or coconut milk.
This gluten-free, high-protein crepe batter is simple to whip up for Sunday brunch, and the crepes make easy wraps for on-the-go breakfasts or snacks. Take your pick of savory or sweet fillings!
Active Time: 25 minutes
Total Time: 25 minutes
Makes about 12 (6 servings)
1 cup buckwheat flour
2 cups 2% milk
3 eggs
¼ cup ground flaxseeds
3 tablespoons organic canola oil or melted butter
¼ teaspoon sea salt
1. In a large bowl, whisk together the flour, milk, eggs, flaxseeds, oil or butter, and salt until mostly smooth. (A few lumps are okay.) Coat a medium nonstick skillet or crepe pan with cooking spray and place it over medium heat.
2. Pour ¼ cup of the batter into the skillet, swirling to evenly coat the bottom. Cook for about 1 minute, or until the edges appear set. Run a spatula around the edges to help release the crepe, flip, and cook for 30 seconds more. Transfer the crepe to a plate and repeat with the remaining batter.
3. Fill the crepes with your desired filling. You can either put a crepe on a plate, fill half, and fold the other half over so you can eat it with a knife and fork, or you can put the filling in the center and roll it up like a burrito. Serve warm or at room temperature.
Make it ahead! Crepes can be made up to 5 days ahead and refrigerated, covered, with sheets of waxed paper between them. To reheat, wrap the crepes in foil and put them in a 300°F oven for 10 minutes; put them on a dish, cover with a damp paper towel, and microwave for 20 seconds; or return each crepe to a skillet over medium-low heat for 1 to 2 minutes, or until warmed on both sides.
Savory Variations: Add ¼ cup of chopped fresh herbs (such as parsley, chives, basil, or cilantro) to the batter, if desired, and fill with one of the following:
1. Spinach, tomato, olive, and feta—In a large skillet over medium heat, cook 5 ounces of rinsed baby spinach with 1 chopped clove of garlic for 5 minutes, or until the spinach is wilted. Stir in 1 chopped tomato, 2 tablespoons of crumbled feta or chopped kalamata olives, and a healthy squeeze of lemon. Divide among 4 crepes. Makes 2 servings. LO
2. Ham, pear, and arugula—Divide the following among 4 crepes: 2 ounces of sliced organic uncured ham, 1 cup of arugula, and 1 small pear, sliced. Sprinkle ½ ounce of grated, aged Cheddar or Gruyère evenly over all 4 crepes and serve. Makes 2 servings. LO
3. Black bean, cumin, and cilantro—In a medium skillet or saucepan, heat 1 cup of rinsed and drained low-sodium black beans with ½ chopped tomato, ½ teaspoon of ground cumin, and a pinch of ground red pepper or chili powder. Stir occasionally for 2 to 3 minutes. Stir in 2 tablespoons of chopped cilantro and a healthy squeeze of lime. Divide among 4 crepes. Top each with ½ tablespoon of shredded Cheddar, if desired. Makes 2 servings. LO
4. Asparagus and mushroom—Heat the oven to 400°F. Trim and chop ½ bunch of asparagus. Toss the asparagus on a baking sheet with 4 ounces of sliced cremini mushrooms, ½ sliced shallot, 2 teaspoons of tamari, ½ tablespoon of olive oil, and ¼ teaspoon of freshly ground black pepper. Roast for 20 to 25 minutes, or until the asparagus is tender and browned. Divide among 4 crepes. Makes 2 servings. LO
Sweet Variations: Add the zest of 1 orange or lemon to the batter, if desired, and fill with one of the following:
1. Strawberry and ricotta—In a small bowl, mix 1 cup of sliced strawberries, 1 teaspoon of lemon zest, 1 teaspoon of lemon juice, and either 1 tablespoon of chopped fresh mint or ½ teaspoon of ground cinnamon. Spread each crepe with 1½ tablespoons of part-skim ricotta and divide the strawberry mixture among 4 crepes. Makes 2 servings. LO
2. Grapefruit and pistachio—Segment 1 grapefruit and thinly slice ½ of a banana. Divide the fruit among 4 crepes. Top each crepe with 1 teaspoon of chopped unsalted pistachios and ¼ teaspoon of unsweetened cocoa powder. Makes 2 servings. LO
Ever wished you could have cookies for breakfast? Now you can! These no-bake bites are low in sugar, high in fiber, and studded with nuts and seeds for extra protein. Take two for a grab-and-go breakfast, or enjoy one as a snack.
Active Time: 20 minutes
Total Time: 35 minutes
Makes 12 (2 per serving for breakfast; 1 per serving for a snack)
1¾ cups old-fashioned rolled oats
½ cup chopped almonds or pecans
¾ cup canned pure pumpkin puree (canned pure pumpkin)
⅓ cup unsweetened dried cranberries, dried tart cherries, or mixture of both, chopped
⅓ cup toasted, salted pumpkin seeds (pepitas), roughly chopped
⅓ cup hemp seeds
¼ cup pure maple syrup
2 tablespoons grape-seed oil
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
¼ teaspoon sea salt
1. Heat the oven to 350°F.
2. Scatter the oats and almonds or pecans on a baking sheet. Bake for 10 to 12 minutes, or until toasted and very fragrant. Transfer to a large bowl.
3. Add the pumpkin, cranberries or cherries, pumpkin seeds, hemp seeds, syrup, oil, cinnamon, ginger, and salt to the oats mixture. Stir to evenly combine.
4. Scoop the mixture into golf ball–size portions and roll it firmly into balls. Set the balls on a tray or baking sheet and refrigerate for about 15 minutes, or until firm. Transfer them to a covered container and refrigerate or freeze until you’re ready to eat them. (They’ll keep for up to a week in the fridge or a month in the freezer.)
Horchata is a Mexican milky beverage made from almonds, rice, and cinnamon. Add a frozen banana and a handful of rolled oats, and this refreshing drink transforms into a silky, satisfying smoothie. Have the full smoothie for breakfast or enjoy half as a snack. Just shake the leftovers in a sealed container or give them a quick whirl in the blender, and you’re all set!
Active Time: 5 minutes
Total Time: 2 hours
Makes 1 serving (about 2 cups)
2 tablespoons raw almonds
2 tablespoons brown rice, uncooked
1½ cups water
1 medium frozen banana, cut into chunks
1 teaspoon pure vanilla extract
½ teaspoon ground cinnamon
¼ cup old-fashioned rolled oats
1. Soak the almonds and rice in the water for at least 2 hours or as long as overnight.
2. Transfer the almonds, rice, and water to a blender and blend until most of the almonds and rice are broken up. Strain, reserving the liquid. (You should have about 1 cup.)
3. Return the liquid to the blender with the banana, vanilla, cinnamon, and oats. Blend until smooth.
Tip: If you’re low on time, skip steps 1 and 2 substitute 1 cup of plain unsweetened rice milk and/or almond milk for 1 cup total liquid.
Horchata Smoothie, right and Green Ginger Smoothie, left
This nutrient-packed green smoothie gets a natural hit of sweetness from frozen pineapple and mango, while avocado adds creaminess. Feel free to swap out the chia seeds for hemp seeds or ground flaxseeds to switch up the flavors. Enjoy the full smoothie for breakfast, or have half as a snack. Leftovers will keep in the fridge for a day or so.
Active Time: 5 minutes
Total Time: 5 minutes
Makes 1 serving (about 1½ cups)
½ cup chopped kale
½ cup water
⅓ cup plain, pineapple-flavored, or mango-flavored coconut water
¼ cup frozen pineapple chunks
¼ cup frozen mango chunks
¼ medium avocado
1 tablespoon chia seeds, unsweetened shredded coconut, hemp seeds, or ground flaxseeds
½ teaspoon grated fresh ginger
In a blender or food processor, combine the kale, water, coconut water, pineapple, mango, avocado, seeds or coconut, and ginger. Blend or process until smooth.
See photo of Green Ginger Smoothie here.
Rich albacore tuna, creamy white beans, and crunchy vegetables in a bright lemon, parsley, and shallot dressing—this isn’t your mom’s tuna salad! Enjoy it on top of a simple green salad, with a simple piece of fruit, or by itself.
Active Time: 15 minutes
Total Time: 20 minutes
Makes 2 servings
2 tablespoons diced shallot
2 tablespoons fresh lemon juice, plus 2 lemon wedges for serving
1 teaspoon Dijon mustard
⅛ teaspoon freshly ground black pepper
2 teaspoons extra-virgin olive oil
1 can or jar (5 ounces) clean tuna, drained and flaked
1 can (15 ounces) no-salt-added or low-sodium cannellini beans, rinsed and drained
½ cup peeled and chopped roasted red peppers (see Note)
⅓ cup peeled and diced carrot
¼ cup coarsely chopped fresh flat-leaf parsley
1 whole wheat pita, split open
1. Heat the oven to 400°F.
2. In a medium bowl, combine the shallot, lemon juice, mustard, and black pepper. Let the mixture sit for 10 minutes to soften and mellow the shallot. Whisk in the oil and season to taste with additional black pepper (optional).
3. Fold in the tuna, beans, roasted red peppers, carrot, and parsley. Set aside to let the flavors meld.
4. Cut each pita half into 6 wedges. Place the wedges on a baking sheet and toast in the oven for about 5 minutes, or until crisp.
5. Divide the tuna salad between 2 plates and serve with the toasted pita wedges and lemon wedges.
Change it up! Swap out the tuna for clean canned salmon or chicken. Or make a vegetarian version by subbing 2 chopped hard-boiled eggs.
Note: To make homemade roasted red peppers: Place whole fresh red bell peppers over an open flame on the stovetop or on a baking sheet under the broiler. Cook them for 3 to 5 minutes per side, or until they’re charred all over. Transfer the peppers to a bowl and cover it with plastic wrap or an inverted plate for about 10 minutes, or until the peppers are cool enough to handle. (This steams them, making it easier to remove their skins.) Use your fingers to carefully peel off the charred pepper skins and remove the stems and seeds. Stored in an airtight container, roasted red peppers will keep for up to 1 week in the refrigerator or up to 1 month in the freezer.
Who needs bread when you’ve got greens? Sturdy kale leaves stand in for the usual tortillas in these bean and cheese–filled quesadillas—and the results are just as delicious.
Active Time: 20 minutes
Total Time: 30 minutes
Makes 2 servings
½ medium onion, sliced
1 small zucchini, cut into half-moons
1 cup no-salt-added or low-sodium canned black beans, rinsed and drained
1 cup fresh or thawed frozen corn kernels
8 large kale leaves, thick stems removed
1 cup shredded part-skim mozzarella cheese
2 tablespoons fresh cilantro leaves
¼ cup clean, store-bought tomato salsa
1. Coat a large skillet with cooking spray and place it over medium heat. Add the onion and cook for 5 minutes, or until softened. Add the zucchini and cook for about 2 minutes more, or until softened. Add the black beans and corn and cook for 5 minutes, or until heated through.
2. Heat a large nonstick or cast-iron skillet over medium heat. Place a kale leaf on a work surface and layer 2 tablespoons of mozzarella, ¼ of the zucchini mixture, and then another 2 tablespoons of the mozzarella on top of the leaf. Top with another kale leaf, carefully place the “quesadilla” in the pan, and cook for about 1 minute per side, or until the cheese is melted. Repeat with the remaining ingredients. Serve topped with the cilantro and salsa.
Farro, an ancient Italian whole wheat, adds extra heft to this flavorful chicken salad. It’s tasty warm, cold, or at room temperature—and the recipe is easy to double.
Active Time: 15 minutes
Total Time: 45 minutes
Makes 2 servings
¾ cup farro, rinsed and drained
1 boneless, skinless chicken breast (6 ounces), butterflied
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
¼ cup whole or low-fat plain Greek yogurt
2 tablespoons red wine vinegar
1 tablespoon extra-virgin olive oil
1 small garlic clove, mashed into a paste
¼ teaspoon ground cumin
1 cup arugula
¾ cup green grapes, halved
½ cup diced cucumber
1 tablespoon chopped fresh dill
1. Cook the farro according to the package directions. Let it cool slightly.
2. Season the chicken all over with the salt and pepper. Coat a cast-iron grill pan or skillet with cooking spray and place it over medium-high heat. Cook the chicken, flipping once, for about 8 minutes total, or until grill marks form and the chicken is cooked through to an internal temperature of 165°F. Chop into bite-size pieces.
3. In a large bowl, whisk together the yogurt, vinegar, oil, garlic, and cumin. Season to taste with additional salt and pepper, if necessary. Add the farro, chicken, arugula, grapes, cucumber, and dill, and toss to coat. Divide between 2 plates.
Change it up! To make this vegetarian, swap 1 cup of cooked chickpeas for the chicken. Want to experiment with another flavor profile? Substitute dried oregano for the ground cumin.
Savor the flavors of a traditional Cubano—without all of the not-so-clean extras. Add a side of black bean and veggie salad, and you’ve got a filling, flavorful meal.
Active Time: 25 minutes
Total Time: 25 minutes
Makes 2 servings
SALAD
2 tablespoons fresh lime juice
1 teaspoon extra-virgin olive oil
2 tablespoons diced red onion
½ teaspoon ground cumin
1 can (15 ounces) no-salt-added or low-sodium black beans, rinsed and drained
1 cup cherry or grape tomatoes, halved
1 head butter lettuce, torn into bite-size pieces
Pinch of kosher salt
Pinch of freshly ground black pepper
WRAPS
2 teaspoons coarse grain Dijon mustard
2 whole wheat tortillas (8" diameter)
½ ounces thinly sliced Swiss cheese (about 2 slices)
5 ounces roast turkey breast, thinly sliced (about 6 slices)
8 dill pickle slices
1. To make the salad: In a medium bowl, whisk together the lime juice, oil, onion, and cumin. Add the beans and tomatoes and let sit for 10 minutes. Toss in the lettuce and season with the salt and pepper.
2. To make the wraps: Spread the mustard over the tortillas. Cut each of the cheese slices in half. Lay one of the half slices in the center of each of the tortillas. Top each tortilla with 3 slices of turkey breast and 4 dill pickle slices. Top with the remaining half-slice of cheese. Fold the sides of the tortillas in toward the center, then roll them up from the bottom to the top.
3. Place a griddle or skillet over medium heat and cook the wraps with their seam sides down. Press down with another pot or skillet to gently flatten the wraps. Cook for about 3 minutes per side, or until crisp and golden. Transfer to a cutting board and slice each wrap in half diagonally.
4. Serve the black bean salad with the warm wraps.
This hearty lunch salad brings together summer vegetables, a bright Dijon–caper vinaigrette, juicy grilled chicken, and chunks of toasted multigrain bread. Pack it for a picnic!
Active Time: 15 minutes
Total Time: 30 minutes
Makes 2 servings (about 2 cups each)
VINAIGRETTE
1 tablespoon avocado oil
1 tablespoon red wine vinegar
1 tablespoon capers, drained and chopped
½ teaspoon Dijon mustard
¼ teaspoon freshly ground black pepper
Pinch of sea salt
SALAD
2 slices multigrain or whole wheat bread
1 clove garlic, halved
1 cup cherry tomatoes, halved
1 small cucumber, peeled, seeded, and chopped
½ small red onion, halved and thinly sliced
1 yellow bell pepper, chopped
¼ cup fresh basil, chopped
8 ounces boneless, skinless chicken breast
1. To make the vinaigrette: In a large bowl, whisk together the oil, vinegar, capers, mustard, black pepper, and salt. Set aside.
2. To make the salad: Heat a grill or grill pan to medium-high, and brush and oil the grates. Grill the bread for 1 to 2 minutes, or until grill marks form and it’s toasted. Remove the bread from the grill and rub each slice thoroughly with the garlic. Cube the bread and add it to the bowl with the vinaigrette, along with the tomatoes, cucumber, onion, bell pepper, and basil, and toss to coat. Set aside to let the flavors meld.
3. Grill the chicken for about 15 minutes, turning once, until an instant-read thermometer inserted in the thickest part of the chicken registers 165°F. Let it rest for 5 minutes, then cut it into cubes. Toss with the salad and serve.
Change it up! Low on time? Use the breast from an organic rotisserie chicken. Or to make a vegetarian version, swap out the chicken for one 15-ounce can of low-sodium white beans, rinsed and drained.
Beef Scallion Roll-Ups, bottom and Honey-Glazed Radishes, top left
Who needs greasy takeout when you have these sesame-, tamari-, and ginger-infused bites? These roll-ups aren’t just full of savory goodness, they’re fun to eat, too.
Active Time: 25 minutes
Total Time: 40 minutes
Makes 2 servings
3 tablespoons low-sodium tamari
2 tablespoons mirin
1 tablespoon water
4 cloves garlic, minced
2 teaspoons grated fresh ginger
8 ounces flank steak
1 cup baby spinach
16 scallions, green parts only, cut into 2" pieces
1 tablespoon sesame oil, divided
6 ounces baby bok choy
1 teaspoon sesame seeds
1. Heat the oven to 350°F. In a large, shallow dish, stir together the tamari, mirin, water, garlic, and ginger. Reserve half in a separate bowl. Slice the flank steak with the grain into 8 slices that are ¼" thick, then slice them in half crosswise into 16 strips that are about 5" long. Marinate the steak in half of the tamari mixture for 15 minutes.
2. Remove one strip of steak from the marinade and place a few spinach leaves and a few scallion pieces at the bottom. Roll up the strip and secure it with a toothpick. Repeat with the remaining strips until you have 16 rolls.
3. In a large, ovenproof skillet over medium heat, warm 2 teaspoons of the oil. Place the rolls in the pan and sear them for 1 to 2 minutes, turning as necessary to brown them on all sides. Cover and place the entire pan in the oven for about 3 minutes, or until they’re cooked to your desired level of doneness.
4. Transfer the rolls to a serving dish. Add the reserved marinade to the pan and bring it to a boil over high heat, scraping up any browned bits on the bottom of the pan. Add the bok choy and toss, cooking for about 3 minutes, or until it’s slightly wilted. Drizzle the beef roll-ups with the remaining oil and sprinkle them with sesame seeds. Serve with the bok choy.
Change it up! To make vegetarian roll-ups, swap out the beef and use 8 ounces of eggplant or zucchini sliced into strips and prepared as described above.
The fresh, sunny combo of tomato, cucumber, feta, and oregano in this satisfying salmon salad just might transport you straight to the beaches of the Mediterranean. Find Israeli couscous, which is larger and chewier than regular couscous, in the pasta aisle.
Active Time: 10 minutes
Total Time: 30 minutes
Makes 2 servings
¾ cup Israeli couscous
Juice of ½ lemon
2 teaspoons olive oil
½ teaspoon dried oregano
1 can (5 ounces) salmon, drained and flaked
½ cup grape tomatoes, halved
½ cucumber, peeled, seeded, and chopped
¼ cup feta cheese, crumbled
8 kalamata olives, pitted
Sea salt and freshly ground black pepper (optional)
1. Cook the couscous according to the package directions. In a jar with a tight-fitting lid, combine the lemon juice, oil, and oregano, and shake until combined.
2. In a large bowl, combine the couscous with the salmon, tomatoes, cucumber, feta, and olives. Pour the dressing over the top and toss to combine. Season lightly to taste with salt and pepper (if using), and serve.
Shrimp Scampi, bottom and Cauliflower Rice Pilaf, top right
Swap the usual white pasta for a bed of garlicky greens and this classic seafood dish quickly transforms into a clean favorite.
Active Time: 15 minutes
Total Time: 15 minutes
Makes 2 servings
¼ cup low-sodium chicken broth
4 cloves garlic, sliced
1 pound dandelion greens, coarsely chopped
2 tablespoons unsalted butter
1 tablespoon olive oil
12 large shrimp, peeled and deveined
2 tablespoons white wine
2 tablespoons lemon juice
1 teaspoon red pepper flakes
1 tablespoon chopped fresh parsley
1. In a large skillet over medium heat, heat the chicken broth. Add the garlic and cook for 1 minute. Add the dandelion greens, cover, and cook, tossing occasionally, for about 8 minutes, or until wilted. Remove the greens from the pan and set them aside.
2. Wipe out the skillet, place it over medium heat, and warm the butter and oil in it. Add the shrimp and cook for 1 minute, or until it starts to turn pink. Stir in the wine, lemon juice, and red pepper flakes. Cook for 30 seconds more, or until the shrimp is opaque. Serve over the greens, sprinkled with the parsley.
Change it up! You can swap in mustard greens, collard greens, kale, or spinach for the dandelion greens. Adjust the cooking time accordingly so the greens can wilt.
Hectic day? Let the slow cooker do most of the dinner prep work for you by making these flavorful, open-faced BBQ chicken sandwiches. The coleslaw gets an extra kick—without the need for tons of mayo or cream—with a secret ingredient: pickle juice!
Active Time: 15 minutes
Total Time: 3 hours, 45 minutes
Makes 2 servings
¾ cup crushed tomatoes or tomato puree
2 tablespoons apple cider vinegar
1 tablespoon molasses
1 teaspoon smoked or sweet paprika
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper, divided
1 teaspoon Dijon mustard, divided
1 small red onion, thinly sliced, divided
8 ounces boneless, skinless chicken breast
½ cups shredded green cabbage (about ¼ small head)
1 large carrot, grated
2 tablespoons dill pickle juice
1 tablespoon mayonnaise
4 corn tortillas, whole wheat flatbreads, or pita bread (6" diameter; use corn tortillas for gluten-free)
1. In a slow cooker, combine the tomatoes or puree, vinegar, molasses, paprika, salt, ⅛ teaspoon of the pepper, and ½ teaspoon of the mustard. Whisk until smooth. Add half of the onion. Add the chicken to the slow cooker, spooning some of the mixture over the top of it. Cover and cook on low for about 3½ hours, until the chicken is very tender and reaches an internal temperature of 165°F. (You should be able to pull the chicken apart with a fork.)
2. Meanwhile, in a large bowl, combine the cabbage, carrot, pickle juice, mayonnaise, the remaining ⅛ teaspoon pepper, the remaining ½ teaspoon mustard, and the remaining onion. Cover and refrigerate the coleslaw until ready to serve. (If you don’t like the taste of raw onion, soak the onion slices in cold water for 10 minutes and then drain well before adding them to the slaw.)
3. Remove the chicken from the sauce and place it on a cutting board. Shred it with two forks and return it to the slow cooker. Mix until the chicken is evenly coated with the sauce.
4. Divide the sauced chicken over the tortillas or flatbreads, and serve topped with the slaw.
Tip: If you don’t have a slow cooker, combine the sauce ingredients in a medium saucepan with a lid. Whisk until smooth and bring to a simmer over medium heat. Add the chicken to the pan, spooning a bit of sauce over the top, then reduce the heat to the lowest setting and cover. Cook for about 1 hour, until the chicken is cooked through and very tender.
Make it ahead! Pulled chicken freezes well, and this recipe doubles easily. Make a big batch and freeze half for a fast weeknight dinner.
Change it up! To make vegetarian BBQ, omit the chicken, sub in 8 ounces of thinly sliced tempeh, and skip step 3.
The tangy flavor combo of sun-dried tomatoes and basil makes your turkey cutlets anything but ordinary. This showstopper is impressive enough to serve to guests but easy enough to pull together on weeknights.
Active Time: 20 minutes
Total Time: 30 minutes
Makes 2 servings
½ cup canned no-salt-added or low-sodium white beans, rinsed and drained
½ cup sun-dried tomatoes in oil, drained and chopped
¼ cup pine nuts, chopped
1 tablespoon fresh basil leaves, chopped
¼ cup shredded Parmesan cheese
2 turkey breast cutlets, 4 ounces each
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 cup baby spinach
1. In a medium bowl, mash the beans lightly. Add the tomatoes, pine nuts, basil, and Parmesan, and stir until combined. Set aside.
2. Divide the cutlets into four 2-ounce pieces. Place the cutlets between pieces of plastic wrap and pound them until they’re ⅛" thick. Remove the plastic wrap and place one cutlet on a flat surface. Season it with salt and pepper, spread ¼ cup of the sun-dried tomato mixture on top, layer on ¼ cup of the spinach, and then roll up and secure with a toothpick. Repeat with the remaining cutlets.
3. Heat the oven to 350°F. Coat an ovenproof skillet with cooking spray and place it over medium heat. Sear the cutlets for about 2 minutes per side, or until browned. Cover the skillet and transfer it to the oven. Cook for about 10 minutes, or until the turkey is cooked through and no longer pink.
Craving spaghetti and meatballs? Spaghetti squash has a taste and texture that’s similar to that of whole wheat spaghetti—but with way more good-for-you nutrients. Pair it with a fresh no-cook tomato sauce and chicken-and-spinach meatballs, and get ready to break out the red-and-white checked tablecloth.
Active Time: 20 minutes
Total Time: 50 minutes
Makes 2 servings
8 ounces ground chicken
⅔ cup thawed frozen chopped spinach
2 tablespoons grated Parmigiano-Reggiano, plus more for serving (optional)
2 tablespoons whole wheat bread crumbs
1 large egg white
¼ cup finely chopped yellow onion, divided
2 cloves garlic, minced, divided
¼ teaspoon sea salt, divided
¼ teaspoon freshly ground black pepper, divided
1 small spaghetti squash, halved lengthwise and seeded
2 ripe tomatoes, coarsely chopped
2 tablespoons chopped fresh basil leaves
1. Position a rack in the center of the oven and heat the oven to 425°F. Line a large rimmed baking sheet with foil and coat it with cooking spray.
2. Combine the chicken, spinach, cheese, bread crumbs, egg white, half of the onion, half of the garlic, ⅛ teaspoon of the salt, and ⅛ teaspoon of the pepper. With wet hands, form 6 golf ball–size meatballs. Place the meatballs on the prepared sheet and coat them with a bit more cooking spray. Bake, turning the meatballs halfway through, for about 18 minutes, or until they’re cooked through and lightly golden.
3. Meanwhile, place the spaghetti squash, cut side down, on a microwave-safe plate. Microwave on high for 8 to 12 minutes, or until the spaghetti squash is tender when pierced with a fork. Using a fork, comb through the flesh, releasing the strands of the squash. Transfer them to a colander to drain until the meatballs are ready.
4. In a medium bowl, toss the tomatoes, basil, the remaining onion, and the remaining garlic. Season with the remaining ⅛ teaspoon salt and ⅛ teaspoon pepper.
5. Divide the warm spaghetti squash between two plates and top each with half of the tomato sauce, 3 meatballs, and additional cheese, if desired.
Change it up! To make this dish vegetarian, swap the chicken with 8 ounces of crumbled firm tofu. Or use a full 10-ounce package of frozen spinach and top it with 2 tablespoons of grated Parmesan per serving to make spinach balls.
You’ve heard of an edible bread bowl, but how about an edible squash bowl? Nutty, earthy squash serves as a delicious—and nutrient-dense—serving vessel for this creamy, fragrant curry.
Active Time: 20 minutes
Total Time: 30 minutes
Makes 2 servings
1 acorn squash or delicata, halved and seeded
2 teaspoons coconut oil, divided
2 scallions, thinly sliced (whites and greens kept separate)
1 tablespoon chopped lemongrass
1 teaspoon grated fresh ginger
½ cup light coconut milk
½ cup water
1 teaspoon Thai red curry paste
½ teaspoon ground turmeric
¼ teaspoon sea salt
1 cup canned no-salt-added or low-sodium chickpeas, rinsed and drained
4 cups baby spinach
1 cup frozen green peas, thawed
2 teaspoons fresh lime juice, plus 2 lime wedges for serving
2 tablespoons chopped basil
1. Position a rack in the center of the oven, and heat the oven to 400°F. Rub the cut sides of the squash with 1 teaspoon of the oil and bake on a baking sheet, cut sides down, for 20 to 25 minutes, or until cooked through and tender.
2. In a medium saucepan, melt the remaining 1 teaspoon oil over medium heat. Add the scallion whites, lemongrass, and ginger, and sauté for about 3 minutes, or until tender. Stir in the coconut milk, water, curry paste, turmeric, and salt. Add the chickpeas and bring to a simmer. Cook for about 10 minutes, or until the chickpeas are heated through and have absorbed the other flavors.
3. Stir in the spinach, 1 cup at a time, and cook for about 5 minutes total, or until it’s wilted. Add the peas and lime juice. Season to taste with additional salt, if desired.
4. Divide the chickpea curry between the squash halves. Sprinkle with the scallion greens and the basil. Serve with the lime wedges.
What’s for Sunday dinner? This hearty roast tenderloin with sweet roasted root vegetables and apples. It’s your classic meat-and-potatoes meal—made deliciously clean and lean.
Active Time: 15 minutes
Total Time: 1 hour
Makes 2 servings
½ pound baby Yukon Gold potatoes, halved
½ pound carrots, peeled and cut into 1" chunks
2 leeks, trimmed, halved lengthwise, and cut into 1" chunks
1 teaspoon chopped fresh rosemary or ½ teaspoon dried
2 teaspoons olive oil, divided
¼ teaspoon sea salt, divided
½ teaspoon freshly ground black pepper, divided
½ teaspoons Dijon mustard
1 teaspoon pure maple syrup
½ teaspoon chopped fresh sage or ¼ teaspoon dried
½ teaspoon chopped fresh thyme or ¼ teaspoon dried
1 small clove garlic, mashed into a paste
8 ounces pork tenderloin, trimmed of all visible fat
1 sweet, tart apple, such as Honeycrisp or Jonagold, cored and cut into ¾" wedges
1. Position a rack in the upper third of the oven and heat the oven to 425°F. In a 9" × 13" baking dish, toss the potatoes, carrots, leeks, rosemary, 1 teaspoon of the oil, ⅛ teaspoon of the salt, and ¼ teaspoon of the pepper. Roast for about 12 minutes, or until the vegetables begin to soften.
2. In a small bowl, combine the mustard, syrup, sage, thyme, garlic, and the remaining 1 teaspoon oil, ⅛ teaspoon salt, and ¼ teaspoon pepper. Rub this mixture on the pork, covering its entire surface.
3. Remove the vegetables from the oven, stir in the apple wedges, and place the pork on top. Roast, turning the tenderloin once halfway through cooking, for about 18 minutes, or until an instant-read thermometer registers 145°F when inserted into the thickest part of the tenderloin.
4. Transfer the pork to a cutting board and let it rest for a few minutes before slicing it into ½" slices. Divide the vegetables and pork between two plates.
What’s the key to making a clean cream soup? Sweet, tender vegetables! Pureeing them with your favorite flavorful broth and a little bit of clean oil or butter yields a rich, velvety soup that rivals anything you’d find at a restaurant or deli. Best of all, the combinations are nearly endless. Follow this simple formula and get creative with your favorite flavors, or use one of our tried-and-true combos.
Active Time: 20 minutes
Total Time: 1 hour
Makes 6 servings
1 tablespoon (total) clean fat (choose up to two)
●Unsalted butter, extra-virgin olive oil, avocado oil, grape-seed oil, canola oil, or coconut oil
½ cups (total) aromatics, chopped (choose two to four)
●Onion, leek, shallot, celery (up to ¼ cup), grated ginger, or minced garlic (up to 1 tablespoon)
Pinch of salt in cooking water and optional salt and pepper to taste 1 to 2 teaspoons ground spice (choose one)
●Curry powder, ground cumin, smoked paprika, mustard seeds, ground fennel seeds, garam masala, cinnamon, or up to ¼ teaspoon of ground red pepper or chili powder
2 pounds vegetables, chopped (choose one)
●Broccoli, cauliflower, carrots, butternut squash, mushrooms, asparagus, peas, or tomatoes (if using canned, use whole tomatoes in juice)
¼ cup deglazing liquid (optional; choose one)
●Dry white wine, red wine, beer, dry vermouth, cooking sherry, apple cider, or fresh orange juice
2½ cups broth (choose one)
●Low-sodium vegetable broth, chicken broth, beef broth, mushroom broth, or water
●Fresh lemon or lime juice, red or white wine vinegar, sherry vinegar, balsamic vinegar, or rice vinegar
Finishing touches (optional; choose one)
●Toasted sesame or extra-virgin olive oil (½ teaspoon), chopped toasted nuts or seeds (1 teaspoon), or chopped fresh herbs (1 to 2 tablespoons)
1. In a medium pot over medium-low heat, heat the fat until warm or melted. Add the aromatics with a pinch of salt and cook, stirring, for about 8 minutes, or until softened. Add the spice and stir to toast slightly for about 1 minute.
2. Add the vegetables and cook, stirring, for about 5 minutes to combine all of the flavors. (For mushrooms, cook for about 10 minutes, or until golden.)
3. Add the deglazing liquid (if using) and scrape the bottom of the pan. Cook for about 3 minutes, until the liquid has almost evaporated. Add the broth, plus an additional 2½ cups of water, and bring the soup to a boil. Reduce to a simmer and cook for 10 to 25 minutes, until the vegetables are very tender and the soup has developed a deep flavor. (Harder vegetables, such as broccoli and butternut squash, will take longer to get tender than softer vegetables, such as tomatoes and mushrooms.)
4. Using an immersion blender, puree the soup until it’s silky smooth. (If you’re using a regular blender, puree the soup in batches and return it to the pan as you complete each batch.) If the soup is too thin, continue cooking until it reaches the consistency of heavy cream.
5. Stir in the acid and season to taste with salt and pepper. Top with a finishing touch of your choice, if desired.
Broccoli Leek: Butter, leek + garlic, pinch of ground red pepper, broccoli, dry white wine, chicken broth, lemon juice, extra-virgin olive oil garnish GF
Curry Butternut Squash: Coconut oil, onion + carrot + celery + ginger, curry powder, butternut squash, orange juice, vegetable broth, lime juice, toasted sunflower seed garnish GF, LO, V
Sherry Mushroom: Grape-seed oil, shallot + garlic, cumin, mushrooms, sherry, mushroom broth, sherry vinegar, rosemary and thyme garnish GF, LO, V
Smoked Paprika Cauliflower: Avocado oil, onion + garlic, smoked paprika, cauliflower, chicken broth, white wine vinegar, toasted chopped pecan garnish GF
Tomato Basil: Extra-virgin olive oil, onion + carrot + garlic, fennel seed, tomatoes, red wine, water, balsamic vinegar, basil garnish GF, LO, V
Make it ahead! This soup will keep for up to 5 days in the refrigerator or 1 month in the freezer.
Tip: In a rush? Opt for frozen, chopped vegetables. Use them straight out of the freezer, increasing the cooking time by a few minutes.
This black bean soup is sweet, savory, and hearty, thanks to the addition of unexpected ingredients like sweet potato and sherry. This entrée soup freezes well, so make a double batch and freeze individual servings for up to a month.
Active Time: 20 minutes
Total Time: 30 minutes
Makes 2 servings
1 teaspoon extra-virgin olive oil
1 cup chopped white onion
½ cup chopped red bell pepper
2 cloves garlic, minced
1 medium sweet potato, peeled and cut into ½" cubes
½ teaspoon ground cumin
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
¼ cup sherry, preferably amontillado
½ cup tomato puree
2½ cups water
1 can (15 ounces) no-salt-added or low-sodium black beans, rinsed and drained
2 tablespoons thinly sliced scallions or chopped cilantro
Lime wedges, for serving (optional)
1. In a medium saucepan set over medium heat, warm the oil. Add the onion, bell pepper, and garlic. Cook, stirring, for about 8 minutes, or until the onion is translucent. Stir in the sweet potato, cumin, salt, and black pepper.
2. Add the sherry and cook for about 3 minutes, or until the liquid is reduced by half. Stir in the tomato puree and bring to a boil. Add the water and beans, reduce to a simmer, and cook for about 15 minutes, or until the sweet potatoes are completely tender.
3. Using a potato masher, lightly mash some of the beans and vegetables until the soup is a thick, chunky texture. Divide between two bowls, top with the scallions or cilantro, and serve with the lime wedges.
When it’s too hot to even think about standing over the stove, make gazpacho. This no-cook soup showcases summer’s fresh produce—and best of all, it’s served cold. Most gazpachos are thickened with white country bread, but this version uses more filling, high-protein white beans, instead. And this side soup can also be enjoyed as a snack!
Active Time: 15 minutes
Total Time: 1 hour
Makes 2 servings (about 1 cup each)
1 large English cucumber, peeled and roughly chopped
½ cup green grapes, half left whole, half cut in half
¼ cup canned no-salt-added or low-sodium navy or cannellini beans, rinsed and drained
¼ cup water
2 scallions, whites only, chopped (reserve greens, thinly sliced, for garnish if desired)
1 tablespoon white wine vinegar
¼ teaspoon sea salt
4 teaspoons sliced almonds
1 teaspoon avocado or extra-virgin olive oil
1. In a blender or food processor, combine the cucumber, whole grapes, beans, water, scallion whites, vinegar, and salt. Blend or process until the mixture reaches your desired consistency. (It can be slightly chunky or smooth.) Taste, and add more vinegar if desired. Refrigerate, covered, for about 1 hour, until the soup is well chilled and the flavors are blended.
2. In a small skillet over medium heat, toast the almonds for 5 to 8 minutes, until they’re golden and fragrant.
3. Divide the soup between two bowls; top each with half of the halved grapes, half of the toasted almonds, and a ½ teaspoon drizzle of the oil. Sprinkle with the scallion greens, if desired.
Tip: For a faster gazpacho, have all of the ingredients already cold.
Mushrooms are naturally rich in savory, meaty, umami flavor. To bump that up even more, substitute mushroom broth for the vegetable broth. Topping this entrée soup with crispy, roasted shiitake mushrooms adds an extra layer of richness.
Active Time: 25 minutes
Total Time: 1 hour
Makes 4 servings
½ ounce dried porcini mushrooms
8 ounces fresh shiitake mushrooms, stems removed
1 tablespoon olive oil, divided
1 medium yellow onion, diced
2 cloves garlic, minced
2 medium carrots, peeled and diced
½ teaspoon dried thyme
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
1 cup French lentils
4 cups unsalted vegetable stock
1 teaspoon red wine vinegar
4 teaspoons Parmesan cheese, shaved
1. Soak the porcini mushrooms in 1 cup of hot water for 15 minutes. Drain, reserving the soaking liquid, and coarsely chop the mushrooms.
2. Heat the oven to 400°F. Coarsely chop half of the shiitake mushrooms and set them aside. Slice the remaining half of the shiitake mushrooms into ¼" pieces and toss them with 2 teaspoons of the oil. Spread the mushroom slices in one layer on a baking sheet and roast them for 10 to 15 minutes, until browned and crisp, flipping the mushrooms over once. Set aside.
3. In a medium pot over medium heat, heat the remaining 1 teaspoon oil. Add the onion and garlic and cook for 2 minutes, or until soft. Add the chopped porcini and shiitake mushrooms, carrots, thyme, salt, and pepper, and cook for 2 minutes. Add the lentils, stock, and mushroom-soaking liquid and bring to a boil. Reduce the heat and simmer for about 25 minutes, or until the lentils are soft. Stir in the vinegar.
4. Serve topped with the shaved Parmesan and the roasted mushrooms.
You’ve likely had plenty of chopped salads—but how about trying a shaved one as a tasty side dish? Peeling vegetables into thin strips makes for a pretty presentation and gives the veggies an unexpected texture that’s the perfect vehicle for fresh dill dressing.
Active Time: 15 minutes
Total Time: 15 minutes
Makes 2 servings
2 teaspoons olive oil
1 teaspoon white wine vinegar
2 tablespoons fresh dill, chopped
1 teaspoon lemon zest
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 medium carrots, peeled
1 broccoli stalk (no florets)
6 to 8 asparagus spears
1 medium zucchini
1. In a large bowl, whisk together the oil, vinegar, dill, lemon zest, salt, and pepper.
2. Using a vegetable peeler, shave the carrots, broccoli stem, asparagus, and zucchini lengthwise into long ribbons. Add the vegetables to the bowl, toss with the dressing, and serve.
Clean and Simple Chicken, top, and Cuban Avocado and Pineapple Salad bottom
Avocado and pineapple might seem like unusual ingredients for the base of a salad, but give this Caribbean-inspired combo one taste, and you’re sure to be hooked. To preserve the avocado’s vibrant green color, enjoy this salad right after you make it. Pair it with a soup or veggie side or enjoy it as a snack.
Active Time: 10 minutes
Total Time: 20 minutes
Makes 2 servings
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1 tablespoon fresh orange juice
Pinch of sea salt
Pinch of freshly ground black pepper
¼ cup thinly sliced red onion
¼ teaspoon minced habanero or Thai bird chiles
1 cup pineapple cut into ½"-thick chunks
½ medium avocado, seeded and cut into ½" pieces
1. In a medium bowl, whisk together the lime juice, oil, orange juice, and a pinch of salt and pepper. Add the onion and chile and toss to coat. Let the mixture sit for at least 10 minutes and up to 45 minutes.
2. Add the pineapple and avocado and toss gently. Serve immediately, or cover and refrigerate for up to 1 hour.
Summer Roll Salad, bottom left, with Peanut Dipping Sauce, bottom right and Roasted Citrus-and-Herb Sweet Potatoes, top right
Pretty and refreshing, these crisp summer rolls are delicious dunked in a creamy Thai peanut dipping sauce. Feel free to use cooked chicken breast from a store-bought rotisserie chicken to save time. These summer rolls can be deliciously paired with a soup or veggie side.
Active Time: 50 minutes
Total Time: 50 minutes
Makes 2 servings
½ ounces rice vermicelli
DIPPING SAUCE
2 tablespoons natural creamy peanut butter
1 tablespoon tamari
1 tablespoon fresh lime juice
1 tablespoon water
½ teaspoon Sriracha sauce
½ teaspoon dark brown sugar
½ teaspoon toasted sesame oil
ROLLS
16 mint leaves
16 basil leaves
6 small Bibb or leaf lettuce leaves, ribs removed
2 cups baby spinach
1 cup cooked and shredded chicken breast
½ small cucumber, seeded and cut into 3"- to 4"-long, ¼"-thick sticks
1 medium carrot, julienned (about 1 cup packed)
4 scallions, greens only, halved crosswise
8 rice paper rounds (8½" diameter)
1. Cook the vermicelli according to the package directions. Drain and run it under cold water until it’s cool.
2. To make the sauce: In a small bowl, combine the peanut butter, tamari, lime juice, water, Sriracha, sugar, and oil. Stir until smooth. Set aside.
3. To make the rolls: Arrange the vermicelli, mint, basil, lettuce, spinach, chicken, cucumber, carrot, scallions, and rice paper rounds on a work surface. Fill a wide, shallow dish (such as a pie plate) with warm water. Submerge a rice paper round in the water for about 15 seconds, or until it’s pliable but still a bit stiff. Remove the round from the water, place it on the work surface, and pat it dry with a clean kitchen towel.
4. Layer ⅛ of each of the ingredients on the lower third of the round, leaving 1" of space along the sides and bottom. Keeping your fingers wet, fold in the sides and bottom over the filling. Hold the filling tightly as you roll up the wrapper. Place the roll on a plate and cover it with a damp towel. Do not let the rolls touch or they will stick and tear each other. Repeat with the remaining rolls.
5. Cut the rolls in half on a sharp diagonal and serve with the dipping sauce.
Change it up! To make these rolls vegetarian, substitute 8 ounces of cooked tempeh or tofu for the chicken.
Packed with veggies and high-protein shrimp, this colorful quinoa salad is a meal in itself. Eat it hot, warm, or straight from the fridge. Not a huge shrimp fan? Sub in chicken, tuna, or steak!
Active Time: 15 minutes
Total Time: 30 minutes
Makes 2 servings
⅓ cup white quinoa, rinsed and drained
1 lime
1 clove garlic, mashed into a paste
¼ teaspoon dried oregano
Pinch of sea salt
⅛ teaspoon freshly ground black pepper
½ tablespoons olive oil, divided
½ teaspoon ground cumin
1 cup canned no-salt-added or low-sodium black beans, rinsed and drained
½ cup thawed frozen corn kernels
½ cup finely diced red bell pepper
2 scallions, thinly sliced
½ pound jumbo shrimp, peeled and deveined
1 tablespoon chopped fresh cilantro
1. Cook the quinoa according to the package directions.
2. Zest the lime, reserving ½ teaspoon of zest, then juice the lime, reserving 2 tablespoons of juice.
3. In a jar with a lid, combine the lime juice, garlic, oregano, salt, black pepper, 1 tablespoon of the oil, and cumin. Shake until combined.
4. In a large bowl, combine the cooked quinoa, beans, corn, bell pepper, scallions, and dressing. Let the salad sit so the flavors can meld while you prepare the shrimp.
5. In a medium nonstick skillet over medium heat, warm the remaining ½ tablespoon oil. Add the shrimp and cook, tossing occasionally, for about 4 minutes, or until they’re opaque and slightly curled. Toss in the lime zest and cilantro.
6. Divide the quinoa and shrimp between two plates and serve.
Change it up! To make this dish vegetarian, replace the shrimp with 8 ounces of cubed tempeh or tofu and increase the cooking time to about 10 minutes.
Most coleslaws are more mayo and cream than anything else. This one relies on a lighter dressing—made with zippy white vinegar, flavorful olive oil, and a touch of honey—to let the crunchy vegetables shine. This coleslaw can be paired with a soup or enjoyed as a snack.
Active Time: 10 minutes
Total Time: 30 minutes
Makes 2 servings
¼ cup white vinegar
2 tablespoons extra-virgin olive oil
1 teaspoon honey
½ teaspoon celery seed
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ head napa cabbage, finely shredded (about 2 cups)
1 medium carrot, shredded (about ½ cup)
½ red onion, shredded on a box grater
2 tablespoons fresh cilantro leaves, chopped
1. In a large bowl, whisk together the vinegar, oil, honey, celery seed, salt, and pepper.
2. Add the cabbage, carrot, and onion to the bowl, and toss to coat. Let it sit for ½ hour or longer. Sprinkle with the cilantro when you’re ready to serve.
Radishes are often overlooked for use in hot preparations, but they cook up beautifully. Adding the greens, which are often tossed, makes for a lovely side dish that’s ideal with lamb, steak, or roasted fish. These tasty radishes can be paired with an entrée, or double the serving and enjoy them as a snack.
Active Time: 10 minutes
Total Time: 30 minutes
Makes 2 servings
1 bunch radishes with greens (about ½ pound)
¼ cup water
1 tablespoon honey
1 teaspoon grape-seed or canola oil
½ teaspoon caraway seeds
Pinch of sea salt
⅛ teaspoon freshly ground black pepper
½ teaspoon champagne vinegar or white wine vinegar
1. Trim and wash the radishes, and cut them into quarters. Wash the greens but do not dry them. Set them aside to drain.
2. In a medium skillet set over low heat, warm the water, honey, and oil. When the honey has melted, add the radishes and stir to coat. Increase the heat to medium-low, cover, and cook, stirring often, for about 20 minutes, or until the radishes are crisp-tender and the glaze is clinging to them.
3. Stir in the caraway seeds, radish greens, a pinch of salt, and the pepper. Cook, stirring constantly, for about 3 minutes, or until the greens have wilted and the caraway is fragrant. Stir in the vinegar and serve.
Zippy citrus zest and loads of fresh herbs turn simple sweet potatoes into a showstopping side dish that livens up any protein. Try these with chicken, pork, beef, or fish.
Active Time: 10 minutes
Total Time: 30 minutes
Makes 2 servings
1 large sweet potato, peeled and cut into ¾" cubes
1 teaspoon melted coconut oil
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 tablespoons fresh mint leaves
2 tablespoons fresh cilantro leaves
1 clove garlic
½ teaspoon orange zest
½ teaspoon lime zest
1. Heat the oven to 425°F. Line a large rimmed baking sheet with foil and coat it with cooking spray. Toss the sweet potato, oil, salt, and pepper on the sheet. Roast for about 20 minutes, turning halfway through, until the sweet potatoes are browned and tender.
2. Place the mint, cilantro, and garlic on a cutting board, and mince them together. Add the citrus zests, and toss together.
3. Transfer the sweet potatoes to a serving bowl and toss them with the citrus-and-herb mixture. Serve warm.
When roasted in a hot oven, broccoli turns creamy, golden, and irresistibly sweet. A hit of lemon and red pepper flakes adds extra zip and brightness. And don’t forget those stalks! They’re just as nutritious as broccoli crowns, and their texture softens when roasted. This side can be deliciously paired with a soup or enjoyed as a snack.
Active Time: 10 minutes
Total Time: 30 minutes
Makes 2 servings (about 2 cups each)
1 head broccoli (12 ounces), chopped into bite-size florets and spears, stalks peeled
1 tablespoon olive oil
¼ teaspoon crushed red pepper flakes
¼ teaspoon sea salt
1 teaspoon lemon zest
Lemon wedges, to serve (optional)
1. Heat the oven to 425°F.
2. On a baking sheet, toss the broccoli, oil, red pepper flakes, and salt. Roast the broccoli, undisturbed, for 20 minutes, or until dark golden in most places. Remove from the oven and toss with the lemon zest before serving with additional lemon wedges, if desired.
A quick blitz in the food processor makes cauliflower a flavorful, clean replacement for starch-heavy rice. Plus it’s quicker to get on the dinner table than the usual pilaf.
Active Time: 15 minutes
Total Time: 25 minutes
Makes 2 servings (1 cup each)
½ small head cauliflower (about 1¾ pounds whole), trimmed and cored
½ teaspoons coconut or olive oil
½ yellow onion, finely chopped
1 carrot, finely chopped
≈ teaspoon cumin seed
⅛ teaspoon ground cinnamon
¼ teaspoon freshly ground black pepper
Pinch of ground cloves
Pinch of sea salt
¼ cup water
2 tablespoons chopped fresh parsley
1 teaspoon orange zest
1 teaspoon fresh orange juice
1. Roughly chop the cauliflower. Transfer it to a food processor and pulse about 20 times, until it’s finely chopped to roughly the size of rice grains. Do not overprocess. (Alternatively, grate the half head of cauliflower on the large holes of a box grater.) You should have about 2½ cups of cauliflower “rice” total.
2. In a large nonstick skillet over medium heat, warm the oil. Add the onion and carrot and cook, stirring, for about 8 minutes, or until they begin to brown and soften. Add the cumin, cinnamon, pepper, cloves, and salt, and toast for 1 minute. Add the water and stir. Add the cauliflower and cook, stirring, for about 5 minutes, or until tender. Sprinkle with the parsley, orange zest, and orange juice, and serve.
Make it ahead! Process or grate the entire head of cauliflower to make a double batch of “rice.” Store half in a freezer-safe storage bag or container. Thaw before using it in this recipe. (If you’re steaming the “rice,” you can cook it straight from the freezer.)
Surprise! Popcorn is a high-fiber whole grain that, like fruit, is rich in phytonutrients. Skip the usual buttery toppings in favor of a classic gremolata mixture featuring fresh lemon zest, parsley, and garlic, plus sprinkled Parmesan. It’s clean—and delicious.
Active Time: 5 minutes
Total Time: 10 minutes
Makes 3 servings
½ cup popcorn kernels (or 10 cups clean, store-bought, plain air-popped popcorn)
¼ cup chopped fresh parsley
1 small clove garlic, minced
½ teaspoon lemon zest
1 tablespoon finely grated Parmesan cheese
Grape-seed oil in a mister
½ teaspoon sea salt
1. If you’re popping your own popcorn with an air popper, pop the kernels per the machine instructions.
2. If you’re popping your own popcorn in the microwave, place the kernels in a 2- to 3-quart microwave-safe bowl. Completely cover the bowl with a microwave-safe plate. Microwave on high for about 4 minutes, until the popping slows down to 3 to 4 seconds between each pop. Using a pot holder, carefully remove the top plate, avoiding the steam escaping from the bowl. Remove the bowl from the microwave and let it cool slightly.
3. On a cutting board, pile the parsley, garlic, lemon zest, and cheese on top of each other and finely chop them all together.
4. Toss the popcorn while spritzing it with the oil. Add the gremolata and salt, and toss until coated.
Savory Variations: Spritz with grape-seed oil and try one of the following flavor combinations for a tasty alternative:
1. Pizza Popcorn: Dried oregano, chopped-up sun-dried tomatoes (not packed in oil), grated Parmesan
2. Chive and Cheese: Snipped chives, garlic powder, Parmesan (or some other clean cheese)
3. Lemon-Dill: Dried dill, grated lemon zest
4. Chili Lime: Chili powder, lime zest
Sweet Variations
1. Sweet Popcorn: Either cocoa powder or cocoa nibs, drizzle of honey
2. Bombay Blend: Garam masala, toasted coconut flakes
3. Maple Cracker Jack: Peanuts, pumpkin pie spice, a drizzle of pure maple syrup
Once you make your own granola, you’ll never go back to store-bought. This version is peanutty and sweet, with strawberries and dried cherries—but it’s easy to customize: Switch out the nuts or dried fruit for whatever you have on hand. Just remember to limit yourself to a ¼-cup serving!
Active Time: 5 minutes
Total Time: 30 minutes
Makes 2½ cups, 10 servings
½ cups old-fashioned rolled oats
½ cup puffed brown rice cereal
2 tablespoons flaxseeds
¼ cup peanuts
Pinch of sea salt
2 tablespoons extra-virgin olive oil
2 tablespoons strawberry all-fruit spread
2 tablespoons natural, unsalted, creamy peanut butter
1 teaspoon pure vanilla extract
¼ cup dried tart cherries or raisins
1. Heat the oven to 250°F. In a large bowl, combine the oats, rice cereal, flaxseeds, peanuts, and salt. Set aside.
2. In a small saucepan over medium heat, combine the oil, fruit spread, peanut butter, and vanilla. Stir until combined and smooth. Pour over the dry ingredients and toss together. Spread the mixture in an even layer on a baking sheet and bake for 30 minutes, stirring every 10 minutes. Let the granola cool to room temperature, and stir in the dried cherries or raisins.
Note: This granola is very versatile. It can be enjoyed as a snack, sprinkled on yogurt for breakfast, and use when making the apple “sandwich”.
Take a simple jam made from phytonutrient-rich dried tart cherries and nutrient-dense chia seeds and pair it with creamy ricotta cheese and whole wheat toast. It’s sweet, tart, creamy, and crunchy—in other words, everything you could want in a fast breakfast or anytime snack.
Active Time: 10 minutes
Total Time: 20 minutes
Makes 6 servings, 2 toasts per serving
¾ cup dry red wine
¾ cup dried tart cherries
1 tablespoon honey
1 tablespoon chia seeds
6 tablespoons part-skim ricotta cheese
2 tablespoons chopped fresh mint (optional)
12 slices, each ½"-thick, whole wheat or multigrain baguette, lightly toasted
1. In a small saucepan, combine the wine, cherries, and honey, and bring the mixture to a simmer over medium-low heat. Cook for about 6 minutes, until the cherries have softened and plumped and are beginning to break down. Stir in the chia seeds and let the jam cool to room temperature.
2. In a small bowl, combine the ricotta and mint, if using. Spread 1 tablespoon of ricotta on each piece of toast and add a 1-tablespoon dollop of cooled jam on top.
Make it ahead! The jam will keep in an airtight container in the refrigerator for up to 2 weeks.
Change it up! Use a gluten-free sandwich bread to make this snack gluten-free.
Switch up your usual hummus with this creamy puree, seasoned with fresh rosemary, garlic, and lemon. Enjoy it with colorful sliced bell peppers, crunchy carrots or cucumbers, fresh broccoli florets, or whole wheat pita.
Active Time: 5 minutes
Total Time: 5 minutes
Makes 8 snack servings (about 2 tablespoons each)
1 can (15 ounces) no-salt-added or low-sodium white beans, rinsed and drained
1 clove garlic, roughly chopped
1 tablespoon + ¼ teaspoon extra-virgin olive oil or walnut oil
1 tablespoon water
2 teaspoons fresh lemon juice
1 teaspoon lemon zest
¼ teaspoon sea salt
1 teaspoon finely chopped fresh rosemary
1. In a food processor, combine the beans, garlic, 1 tablespoon of oil, water, lemon juice, lemon zest, and salt. Process until smooth. Pulse in the rosemary.
2. Transfer the dip to a serving dish and drizzle it with the remaining ¼ teaspoon of oil. Store leftovers in an airtight container in the refrigerator for up to 5 days.
Change it up! Use the dip as a sandwich spread, or thin it with water from cooking pasta and toss it with whole-grain pasta.
Roasted Strawberries with Dark Chocolate Sauce and Peanut Butter Banana Blondies, left
What’s better than indulgent chocolate-covered strawberries? Roasted chocolate-covered strawberries! Roasting the berries in the oven intensifies their flavor, so you get more sweetness without tons of added sugar.
Active Time: 5 minutes
Total Time: 25 minutes
Makes 2 servings
1 cup whole strawberries, hulled
2 teaspoons coconut oil
1 tablespoon pure maple syrup
1 tablespoon unsweetened cocoa powder
½ cup plain Greek yogurt
1 tablespoon sliced almonds
1. Heat the oven to 350°F. Spread the strawberries on a small baking sheet and coat them lightly with cooking spray. Roast for about 20 minutes, or until softened.
2. Meanwhile, in a small microwave-safe bowl, combine the oil and syrup. Microwave on high for about 30 seconds, until the oil is melted. Add the cocoa powder and stir until smooth.
3. Serve the strawberries over the yogurt. Drizzle them with the chocolate sauce, and top them with the almonds.
Chickpeas don’t just add extra protein and fiber to these blondies—they also lend a rich, fudgy texture. To make this dessert gluten-free, substitute almond flour or gluten-free oat flour for the whole wheat flour.
Active Time: 5 minutes
Total Time: 30 minutes
Makes 9 servings
¼ cup whole wheat flour
½ teaspoon baking powder
1 can (15 ounces) no-salt-added or low-sodium chickpeas, rinsed and drained
¼ cup all-natural creamy peanut butter, unsalted
¼ cup pure maple syrup
1 medium ripe banana
1 large egg
1 teaspoon pure vanilla extract
1. Heat the oven to 350°F and coat an 8" × 8" baking pan with cooking spray.
2. In a small bowl, stir together the flour and baking powder.
3. In a food processor, combine the chickpeas, peanut butter, syrup, banana, egg, and vanilla. Process until the batter is smooth. Stir in the flour mixture until combined.
4. Spread the batter evenly in the prepared pan and bake for 20 to 25 minutes, or until a toothpick comes out clean and the edges of the blondies are golden. Cool completely before cutting into nine squares. Store covered in the refrigerator for up to 1 week.
