Eat a Little Better, Great Flavor, Good Health, Better World by Kass, Sam -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Dedication Contents INTRODUCTION

Who I Am, How We Can Change Our Health and Maybe Save the World Eat Better, Not “Right” How to Eat Better (No Willpower Necessary) What Actually Matters Cook a Little More Waste Less What You Can Do Today How to Make a Better Meal

EAT MORE VEGETABLES Roast Those Vegetables

The Blueprint: Roasting Vegetables Roasted Kale with Tomatoes and Garlic Charred Cabbage with Spicy Aïoli Roasted Broccoli with Lemon, Capers, and Shaved Parmesan Roasted Green Beans with Shallots and Parsley Roasted Roots and Spices Balsamic Roasted Eggplant with Basil Chile-Roasted Corn with Scallions and Lime

Grill Those Vegetables

The Blueprint: Grilling Vegetables Charred Broccoli with Lime, Fish Sauce, Basil, and Peanuts Charred Zucchini with Yogurt, Chiles, Mint, and Lime Grilled Cauliflower Steaks with Grapefruit, Watercress, and Pecans Grilled Radicchio with Sherry-Honey Vinaigrette and Hazelnuts Grilled Swiss Chard with Fennel and Sausage Charred Escarole and Grilled Bread with Ricotta and Pine Nuts Grilled Asparagus with Buttered Leeks

Eat Those Vegetables Raw

Dips for Crudité - Guacamole - Chipotle-Lime Aïoli - White Bean Hummus - Pecan Romesco - Herbaganoush Salads - Red Slaw with Warm Bacon Dressing - Shaved Zucchini Salad - Brussels Sprouts Caesar Salad - Canned Salad - Arugula-Apple Salad - Alex’s Butter Lettuce Salad - Celery-Radish Salad with Chiles and Lime - Mustard Green Salad with Pecans and Honey-Lemon Dressing

Orange Is the New White

Whole Roasted Sweet Potatoes Whipped Sweet Potatoes, Three Ways - Whipped Crème Fraîche–Herb Sweet Potato Puree - Maple–Cider Vinegar Sweet Potato Puree - Goat Cheese–Herb Sweet Potato Puree In-Skin Mash-Ups - Brown Butter–Orange Juice Sweet Potato Mash-Up - Bacon Vinaigrette Sweet Potato Mash-Up - Herbed Sour Cream Sweet Potato Mash-Up Sweet Potatoes in a Hurry - Spinach, Currants, Pine Nuts, and Balsamic Sautéed Sweet Potatoes - Apple and Leek Sautéed Sweet Potatoes - Ginger and Scallion Sautéed Sweet Potatoes

BE A BETTER MEAT EATER Eat More Fish

The Blueprint: Searing Fish Shallow-Fried Catfish with Collards, Poblano Salsa, and Red Beans and Rice Pan-Seared Whole Sardines with Escarole, Grapefruit, and Green Olives Sardine Smash Toasts Steamed Mussels with Garlic, White Wine, and Tomato Grilled Clams with Shishito Peppers and Lemon Shrimp Noodle Bowl Slow-Roasted Salmon with Barbecue Sauce and Swiss Chard Grilled Squid with Charred Lemons and Herbs Grilled Octopus with Lemon-Olive Salad Cioppino Sneaky Anchovy Pasta for Alex

Eat More Chicken

The Blueprint: Roasting Chicken Barbecued Chicken Leftover Chicken - Roasted Chicken Stir-Fry - Chicken Salad - Souped-Up Chicken Stock Sautéed Chicken Livers Dirty Brown Rice Lucky Pasta Braised Chicken with Orange and Olives Grilled Chicken Thighs with Pomegranate and Thyme

A Little Pork Is All Good

The Blueprint: Roasted Pork Shoulder Beer-Braised Pork Shoulder with Caraway and Garlic Leftover Pork Shoulder - Rigatoni with Pork Ragu - White Bean, Pork, and Greens Soup - Warm Barley Salad with Pork, Cherry Tomatoes, and Basil Braised Pork Cheeks with Sauerkraut and Pear Sausages with Bitter Greens and Red Wine Pork Chops - Apple Cider Pork Chops - Spiced Grilled Pork Chops with Cilantro Yogurt - Pork Chops with Tomato Corn Relish

Just a Little Beef—but Make It Good

Grilled Rib Eye with Four Sauces Better Steak Sauces - Chimichurri - Horseradish and Parsley - Green Tomato Salsa Verde - Cherry Steak Sauce

EAT MORE GRAINS AND BEANS

Four Ways with Fried Rice - Simple Brown Rice - Spring Fried Brown Rice with Kohlrabi, Avocado, and Sprouts - Summer Smoky Fried Brown Rice with Okra, Sausage, and Tomato - Fall Fried Brown Rice with Mushrooms and Edamame - Winter Fried Brown Rice with Butternut Squash and Kale Four Ways with Quinoa - Simple Quinoa - Spring Quinoa Salad with Snap Peas - Summer Quinoa Salad with Ratatouille Vegetables - Fall Quinoa Salad with Squash and Toasted Pecans - Winter Quinoa Salad with Parsnips and Meyer Lemon Four Ways with Farro - Simple Farro - Basic Farro Risotto - Spring Farro Risotto with Asparagus, Peas, and Parmesan - Summer Farro Risotto with Spinach Pesto, Cherry Tomatoes, and Almonds - Fall Farro Risotto with Mushrooms - Winter Farro Risotto with Seafood, Herbs, and Lemon Four Ways with Wild Rice - Simple Wild Rice - Spring Wild Rice with Snap Peas, Radishes, and Feta - Summer Herbed Wild Rice with Balsamic and Pine Nuts - Fall Wild Rice with Spinach, Orange Zest, and Hazelnuts - Winter Wild Rice with Quick-Pickled Shallots and Dried Fruit Four Ways with Bulgur - Simple Bulgur - Spring Bulgur with Spinach, Chickpeas, and Pecans - Summer Bulgur with Black-Eyed Peas, Tomatoes, and Lime - Fall Bulgur with Delicata Squash and Green Olives - Winter Bulgur with Pomegranate, Orange, and Pistachio Four Ways with Couscous - Simple Couscous - Spring Couscous with Olives, Spinach, and Slow-Cooked Garlic - Summer Couscous with Beets, Arugula, and Parmesan - Fall Couscous with Roasted Carrots and Shallots - Winter Couscous with Olives, Piquillo Peppers, and Pine Nuts Four Ways with Beans - Simple Beans - Bean Salad with Seafood and Herbs - Black Beans with Chipotle and Avocado - Yellow Eye Beans with Bacon and Rosemary - Red Beans and Rice Four Ways with Lentils - Simple Lentils - Lentil Salad with Zucchini, Tomatoes, and Herbs - Braised Lentils with Balsamic and Thyme - Mona’s Lentil Soup - Sprouted Lentils with Radishes, Chives, and Lemon

Acknowledgments Index

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