Copyright©2010byMarthaStewartLivingOmnimedia,Inc.
Allrightsreserved.PublishedintheUnitedStatesbyClarksonPotter/Publishers,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.clarksonpotter.comwww.marthastewart.com
CLARKSONPOTTERisatrademarkandPOTTERwithcolophonisaregisteredtrademarkofRandomHouse,Inc.
SomephotographsandrecipesoriginallyappearedinMarthaStewartLivingOmnimediapublications.
LibraryofCongressCataloging-in-PublicationDataPowerFoods:150deliciousrecipeswiththe38healthiestingredients/theeditorsofWholeLivingmagazine.—1sted.Includesindex.1.Cookery(Naturalfoods)2.Nutrition.3.Functionalfoods.TX741.W4742011641.5636—dc222010003255
eISBN:978-0-307-78627-2
CoverdesignbyWilliamvanRodenCoverphotographbySangAn
Photographcredits
v3.1
Forallofusdesiringalong,goodlifeofwell-being.
acknowledgments
Thisbookrepresentsthededicationandhardworkofmanytalentedindividuals.ThankyoutoWholeLivingeditor-in-chiefAlexandraPostman,aswellasformerBody+Souleditor-in-chiefAlannaFincke,publisherandmanagingdirectorJanesseThawBruce,andeditorsDonnaCocoandHillaryGeronemus.TocontributingfoodeditorsSarahCareyandAnnaKovelandexecutiveeditorialdirectoroffoodLucindaScalaQuinn,whooversawthedevelopmentofthesedeliciousrecipesalongwithKristenEvans,SandraRoseGluck,EmmaFeigenbaum,CharlyneMattox,andCarolineWright.ToWholeLivingdesigndirectorMatthewAxe,alongwithformerBody+SouldesignteamAsyaPalatova,NancyM.Tassone,LaurenSanders,andLenaWatts.TotheSpecialProjectsGroupatMSLO,headedbyeditorinchiefEllenMorrisseyandartdirectorWilliamvanRoden.TodeputyeditorEvelynBattagliaandseniorassociateeditorChristineCyrClisset,whocollaboratedwiththemagazine’seditorstoframethecontentofthebookandshepherditthroughitsmanystages,andtomanagingeditorsLeighAnnBoutwellandSarahRutledgeGorman.TocontributingartdirectorMicheleOutland,whocreatedthebook’selegantdesign;toJemmeAldridge,JessiBlackham,andSunnyStafford,whohelpedwithdesigndetails;andtoCatherineGilbert,whoorganizedandcompiledthemanyphotographs.ToKathieMadonnaSwift,MS,RD,LDN,forherexpertiseinvettingthenutritionalinformationandtherecipes,andtocontributingwriterCherylRedmond.TophotographersJohnnyMillerandRomuloYanes,andtomanyothersforcontributingtheirfinework(acompletelistofphotographers).ThankyoutostyledirectorAyeshaPatelandstylistsTanyaGraff,AllisonLiebman,DawnSinkowski,SarahSmart,andMichelleWong.Asalways,thankyoutoMSLO’seditorialdirectorGaelToweyandcreativedirectorEricA.Pike.Otherswhoprovidedideasandsupportinclude:CarleneBauer,MonitaBuchwald,MaryCahill,DeniseClappi,RebeccaDalzell,AlisonVanekDevine,StephanieFletcher,KatieGoldberg,HeloiseGoodman,LisaLeonardLee,SariLehrer,NanetteMaxim,SaraParks,LaurenPiro,GeorgeD.Planding,ErikaPreuss,MeganRice,andLindseyStanberry.
Finally,wearegratefultoourlongtimepartnersatClarksonPotter/Publishers,includingRicaAllannic,AmyBoorstein,AngelinBorsics,DorisCooper,DerekGullino,MayaMavjee,MarkMcCauslin,DonnaPassannante,MarysarahQuinn,LaurenShakely,JaneTreuhaft,andKateTyler.
FOREWORDINTRODUCTIONCOMMONTERMS
powerfoodsVEGETABLES
ArtichokesAsparagusAvocadosBeetsBellPeppersBroccoliBrusselsSproutsCarrotsKaleMushroomsSpinachSweetPotatoesSwissChardTomatoesWinterSquash
FRUITSApricotsBerriesCitrusKiwifruitsPapayasPears
GRAINSANDLEGUMESBrownRiceOatsQuinoaDriedBeansGreenPeasSoybeans(Edamame)
NUTSANDSEEDSAlmondsPecansPistachiosWalnutsFlaxseedPumpkinSeeds
EGGS,YOGURT,ANDFISHEggsYogurtSablefishRainbowTroutWildAlaskanSalmon
recipesBREAKFAST
PowerProteinSmoothiePapaya-GingerSmoothieAvocado-PearSmoothieCherry-BerryTeaSmoothieGranolaQuinoaCrunchwithSeasonalFruitandYogurtFreshMuesliwithAppleandAlmondsToastwithGoatCheeseandRaspberriesPapaya-BerryYogurtParfaitsBananaBreadwithWalnutsandFlaxseedOatBran–ApplesauceMiniMuffinsEgg,Kale,andRicottaonToastFrittataRancherawithBlackBeansMushroomandScallionFrittataPecanPancakeswithMixedBerryCompoteSteamedSalmonwithAvocadoHard-CookedEggWhiteswithAvocado
STARTERSANDSNACKSSweetPotatoHummusSteamedArtichokeswithTwoDippingSaucesArtichoke-SpinachDipRoastedRedPepperandWalnutDipSoy-WasabiSpreadBlackBeanSalsawithBakedChipsClassicGuacamoleCrispTofuwithVegetablesandSesame-GingerDippingSauceYellowSplitPeaDipTaramasalataQuinoa,Apricot,andNutClustersBeetChipsRoastedRedPepperswithAnchoviesChickpeaNibblesandCrunchySplitPeaBitesSpicedNutsandSeeds
SANDWICHESANDWRAPSOpen-FacedTomatoSandwicheswithHerbsandCreamyTofuSpreadGreek-YogurtandVegetableSandwichesEggSaladSandwichesSalmonSaladandCurriedEggOnMultigrainBreadGrilledMushroomBurgerswithWhite-BeanSpreadKiwifruitSummerRollsPitaSandwicheswithSpinach-ChickpeaSpreadQuinoa-and-TurkeyPattiesinPitawithTahiniSauceShiitakeNoriRolls
SOUPSANDSTEWSCarrotSoupAutumnGreensSoup
ChilledAsparagusSoupwithSpinachandAvocadoGoldenPepperSoupSweetRedPepperandBeetSoupHeartySpinachandChickpeaSoupSpicySweetPotatoSoupLentil,Carrot,andLemonSoupwithFreshDillChilledTomato-DillSoupMushroomSoupwithPoachedEggsandParmesanCheeseMisoSoupwithTofu,Spinach,andCarrotsPolentaandSpinachSoupSobaNoodleSoupwithShiitakesandSpinachChiliwithChickenandBeansSablefishinTomato-SaffronStew
SALADSShreddedBrusselsSproutsSaladQuinoaandCornSaladwithToastedPumpkinSeedsOrangeswithOlivesandParsleyPapaya,Endive,andCrabmeatSaladFattoushCannellini-BeanNiçoiseSaladGreenBean,Corn,andTomatoSaladEndive,Avocado,andRedGrapefruitSaladSautéedSpinachwithPecansandGoatCheeseLemonyLentilSaladAsparaguswithShiitakes,Shallots,andPeasMarinatedBeetSaladArugulawithMaple-RoastedPumpkinChickenandMangoSaladRoastedAsparagusSaladwithPoachedEggsCrispMackerelSaladwithGrainyMustardVinaigretteAsianChickenSaladwithBokChoyParsley-LeafSaladwithPineNuts,Olives,andOrangeDressingWiltedKalewithCranberryBeansandDelicataSquash
MAINDISHESPoachedSalmonwithAsparagus,Herbs,andBabyGreensRoastedSalmonandParsnipswithGingerCurry-RubbedSalmonwithNapaSlawCitrus-RoastedSalmonwithSpringPeaSauceMisoSalmonwithCilantroSauceHoisin-GlazedSablefishwithBokChoySablefishEnPapillotewithShiitakeMushroomsandOrangeGrilledTroutwithOreganoPanfriedTroutwithAlmondsandParsleyHalibutinGreen-TeaBrothwithQuinoaGrilledFishTacosShrimpwithKiwifruit-LimeRelishPaprikaShrimpwithWalnutsBrownRicewithTofu,DriedMushrooms,andBabySpinachVegetable-RiceBowlwithMisoDressing
Whole-WheatPizzawithArtichokesandPecorinoStuffedSwissChardRollsStuffedPoblanosinChipotleSauceWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoliSobaNoodle,Tofu,andVegetableStir-FryWhole-WheatPastawithLentils,Spinach,andLeeksSpinachPastawithCorn,Edamame,andGreenBeansButternutSquashCurryQuickTomatoSauceSpringBarleyRisottoSwissChard,Mushroom,andQuinoaSaladWalnut-CrustedChickenBreastsChickenBreastswithFennel,Carrots,andCouscousChickenwithPumpkin-SeedMoleLemonChickenwithAvocado-CornSalsaTurkeyCutletswithTomatoesandCapersGrilledPorkTenderloinandApricotswithHoneyGlazePorkTenderloinwithSautéedBeetGreensandRoastedBeetsSteakwithSpicyPapaya-CarrotSalsaGrass-FedBeefStir-FrywithBroccoli
SIDEDISHESLentilswithGinger,GoldenBeets,andHerbsRoastedBrusselsSproutswithPearandShallotsGlazedCarrotswithGingerKohlrabiandTurnipSlawSteamedRutabagaandPotatoSaladCarrotLatkesEdamameandButternutSquashSuccotashSteamedBroccoliwithMiso-SesameDressingSesameSpinachBakedPlumTomatoeswithHerbedRiceStuffingRoastedFallVegetablesSavoryStuffedSweetPotatoesSweetPotatoWedgeswithSesame-SoyDippingSauceWildandBrownRiceSaladCauliflowerandBarleySaladwithToastedAlmondsQuinoaandToasted-AmaranthSlawWhole-WheatPastaSaladWheatBerrieswithMixedVegetablesKaleSlawwithPeanutDressingFarroandMushroomDressingSwissChardwithOlives
DESSERTSOrange-WalnutOliveOilCakewithSweetYogurtWarmStone-FruitSaladPoachedTropicalFruitwithSorbetRoastedPapayawithBrownSugarSlicedOrangeswithCandiedHazelnutsLemonCreamwithBlackberries
Four-BerrySaladIndividualSweetPotatoandAppleSoufflésBerryGruntDoubleDarkChocolateandGingerBiscottiChocolate-DippedPearsVanilla-BeanBakedApplesStrawberrieswithYogurtandPistachiosBerryCrushOven-DriedFruitwithChocolateandToastedAlmonds
thebasicsPANTRYPRIMERSGLOSSARYOFTERMSEATINGFORYOURHEALTHNUTRITIONALINDEXPHOTOCREDITSINDEX
IamespeciallyhappythatwearepublishingPowerFoodsatthispointintime.Inthemorethan30yearssincewebeganwritingaboutfoodandcreatingdelicious,interesting,andinspiredrecipesforthehomecook,ourfocushasoftenbeenontheunderlyinggoodnessofthefood.Wehavealwaysshoppedfor“clean,”well-grown,carefullyproducedingredients,andhavealwayssuggestedthatourreadersbuyorganic,shopatfoodcooperativesandfarmers’markets,growasmuchforthetableathomeaspossible,andcooksimple,nutritiousmealsforlovedones,asoftenastimeallows.Today,Ithinkweallknowthatacleanandthoughtfuldietisessentialtooverallgoodhealthandwell-being.Ithinkweallknowthatdailyuseofartificialadditives,chemicals,mass-producedingredients,andfactory-farmedmeats,poultry,eggs,anddairycanleadtodietaryimbalances,illness,andundesirablecomplications.Whatwealldesireforourselvesandourfamiliesisagood,long,healthylife,andwhatthisbookdoesinaverylargeandhelpfulwayisclarifywhatweshouldbeeating,why,andhow.Healthyeatingdoesn’thavetobeachallenge.Itshouldbeeasyanditshouldbepleasurable.Ourdishescenteraroundseasonalproduce,leanproteins,andwholegrains.Therecipesareclearandeasy;theBasicsportionofthebooklistswhatweneedinourpantry,refrigerator,andfreezer;andtheingredients’nutritionalinformationisclearandunderstandable.Beforeyoubegintoreadthroughthenutritionalinformationandtherecipes,paycloseattentiontotheGoldenRules.Committhemtomemory,thenasareminder,printacopyfromwholeliving.com/golden-rulesandstickittoyourrefrigeratororyourofficebulletinboardorinsomeotherprominentplace.MakecopiesoftheGoldenRulesforyourfamilyandyourfriends.Thesearecommonsenseguidelinesforcookingandeating;theyareeasytoincorporateintoanyroutine.Andtheywillkeepyouhealthierandhappierinthelongrun.
Thefoodsweeathaveanenormousimpactonourhealth,ourwell-being,andevenourmood.Inthatsense,foodhasincrediblepower:thepowertoincreaseandsustainenergy;thepowertoheal.But“healthfood”hasgottenabadrap.Peopletendtothinkofitasblandandboring—goodforyou,butnotgood-tasting.InPowerFoods,we’llshowyouhow“delicious”and“nutritious”canactuallygotogether,andthathealthyeatingdoesn’thavetobechallenging.Simplycenteringyourdietaroundseasonalproduce,leanproteins,andwholegrains—thefoodsourancestorsconsumedforgenerations—willboostyourvitality,changeyourbody,andimproveyourwell-being.Healthyeatingwillbecomelessaboutrulesandrestrictions,andmoreaboutlearningtoapproachcookinginanewway,sothatyoufeelnourishedandrecharged.Thoughallwhole,seasonalfoodsaregoodforyou,somearenaturallybetterthanothers.The38foodsandfoodgroupscoveredinthisbookrepresentaselectionofthemostpotent.Narrowingthelistwasnoeasytask.Ultimately,wesettledonthese38becausetheycontainoutstandingamountsofvitamins,minerals,phytonutrients,essentialfattyacids,fiber,andmore—withaproventrackrecordoffightingdiseaseandpromotinggoodhealth.Thesefoodsarealsoeasytocookwithandarewidelyavailableatmostgrocerystores,whichmeansyoucanintegratethemintoyourdietdaily.Whetheryou’vebeencookingthiswayforyearsorarejuststartingtoincorporatemorewholefoodsintoyourdiet,you’llfindinspirationandessentialinformationinthisbook.First,weprofilethe38foodsandfoodgroups,withtipsforselecting,storing,preparing,andcookingthem,followedby150power-packedrecipesorganizedbybreakfasts,startersandsnacks,sandwichesandwraps,soupsandstews,salads,maindishes,sidedishes,anddesserts.Thenyou’llfindallyouneedtoknowtostockahealthypantry,includinginformationonhealthfuloils,alliums(suchasonionsandgarlic),herbs,spices,andalternativesweeteners.Aglossaryexplainsvitamins,minerals,andothernutritionaltermsyou’llencounter,followedbytheEatingforYourHealthsection,whichoutlinesthebestdietarychoicesforanumberofhealthissues,fromheartdiseasetoasthma.Finally,anutritionalindexbreaksdownthekeyvitaminsandmineralsfoundineachpowerfood,soyoucanputtogetherdailymenusthathelpyoufeelenergizedandwhole.Togetthegreatestbenefitfromyourfood,wesuggestbuyingorganicwheneverpossible.Thisgoesbeyondavoidingingestionofchemicalpesticidesand
hormones;organicfoodconsidersthehealthoftheenvironment,whichaffectsourcollectivewell-being.Organicscanbeexpensive,soifyouneedtowatchyourgrocerydollars,startwiththefoodsthataremostheavilysprayed(see“WhentoInsistonOrganic,”)orthatyoueatmostoften.Don’tforget:Partofthepoweroffoodcomesfromthepleasureitgivesus.Thedishesinthisbookhavebeencraftedtomaximizetheingredients’flavorswhilepreservingtheirgoodness.Wehopethisbookturnsyouontoadeliciousdietthatwillhelpyoulivealong,healthylife.AlexandraPostmanEditorinChief,WholeLiving
thegoldenrules
1Chooseawidevarietyofnatural,unprocessedfoods.Athoughtfullypreparedwholefoodsdietwillleaveyoufeelingenriched,notdeprived.
2Buyorganic—especiallyfortheproducemostheavilytreatedwithpesticides(seebelow)aswellasdairyproductsandmeat.
3Shoplocallyandeatseasonally.Checkfarmers’marketsforproduceatitspeak,whichwillbemoreflavorfulandhealthful.
4Thinkoffruitsandvegetablesintermsoftherainbow;ifyoueatarangeofcolors,you’reassuredofgettingalltheessentialnutrients.
5Limitsaltintake;saltcanincreaseyourriskofhypertensionandheartdisease.Seasonwithfreshherbs,spices,orlemonorlimejuiceinstead.
6Buygrains,nuts,andseedsinbulk,fromastorewitharapidturnover,andreplenishoften.
7Choosecookingoilsthatcontain“good”monounsaturatedandpolyunsaturatedfats,suchasoliveoilorneutral-flavoredcanolaorsaffloweroil.
8Forcooking,useorganic,low-sodiumbrothincartons,ormakechickenandvegetablebrothfromscratchandfreezesmallbatches.
9
Planaheadandshopwisely.Ifasaladcallsforhalfapackageoftofu,usetherestinastir-fry.
10Fillhalfyourplatewithvegetables,onequarterwithwholegrains,andonequarterwithleanprotein.
whentoinsistonorganicTheEnvironmentalWorkingGroup(ewg.org),anonprofitthataimstoprotectpublichealthandtheenvironment,determinedyoucanreducetheamountofpesticidesyouingestby90percentifyoubuyorganicforthese12fruitsandvegetables:apples,celery,cherries,importedgrapes,lettuce,nectarines,peaches,pears,potatoes,spinach,strawberries,andsweetbellpeppers.Becausemilkfatcanharbortracesofhormones(includingrBGH)giventocows,it’salsocrucialtochooseorganicdairyproducts.
Throughoutthisbookyou’llfindmanynutritionalandhealthterms.Mostnutrientsareincludedintheglossary,butthesefrequentlyrepeatedtermsarealsodefinedhere,foreasyreference.
AMINOACIDSAminoacidsarechemicalcompoundsfoundinplantandanimalproteins.Thereare20differenttypesofaminoacids.Abouthalfofthesethebodysynthesizes(orcreates);theyarecallednonessentialaminoacids.Therest—calledessentialaminoacids—mustbeacquiredthroughdiet.Thebodyusesbothnonessentialandessentialaminoacidstomakenewproteinsinthebody.Proteinsareanintegralelementinrepairandgrowthofbodytissue,immuneprotection,andthetransmissionofnerveimpulses.
ANTIOXIDANTSAntioxidantshelpprotectthebodyagainstfreeradicals,whichareunstablemoleculesthatcandamagecellsandcausecancer.Manyantioxidantsarefoundinfoodwhileothersaresynthesizedinthebody.Someantioxidantscomeintheformofvitamins,suchasvitaminsA,C,andE,whileothersarephytonutrients,suchaslycopene,beta-carotene,lutein,andselenium.Wholefoods,suchasfruits,vegetables,nuts,andgrains,areamongthebestsourcesofantioxidants.
CARBOHYDRATESAlongwithproteinandfats,carbohydratesareoneofthemaindietarycomponentsthebodyneedsinordertofunction.Carbohydratescomeprimarilyintheformofsugars,starches,andfiber(thelattercan’tbedigested).Oncecarbohydratesareconsumed,thedigestivesystemconvertsthesugarsandstarchesintosugarmolecules,whichenterthebloodstreamandprovideenergyforcellsandtissue.Whole,minimallyprocessedfoods,suchasvegetables,fruits,wholegrains,andlow-fatdairy,arethebestkindsofcarbohydrates;thefiberinthesefoodshelpsslowsugarabsorption,resultinginaneven,sustainedlevelofenergy.Heavilyprocessedfoods—includingsugarycereals,whiteflour,andpotatochips—containlittlefiberandtheirstarchesandsugarsrapidlyturnintoglucoseinthebody,spikingbloodsugar,whichcancauseenergylevelstoquicklyplummet.Excessglucose—whatthebodydoesn’tneedforimmediateenergy,orforfuturereservesintheformofglycogen(storedintheliverandmuscles)—turnstofat.
CAROTENOIDSThesefat-solubleplantpigments,rangingincolorfromyellowtoorangetored,typicallyfunctionasantioxidants;thebodycanevenconvertafewintovitaminA.Thebest-knowncarotenoidiscarotene,fromwhichthegroupgetsitsname.
CHOLESTEROLAwaxyfatcompound,cholesterolisimportantformakingsomehormonesandformingcellmembranes.Cholesterolisfoundbothinanimalfoodsandinthebody,whichthelivermanufacturesfromfattyfoods.Cholesterolistransportedthroughthebodybymoleculescalledlipoproteins:low-densitylipoprotein(LDL)isknownas“bad”cholesterolbecauseitbuildsuponarterialwallsandcanleadtoatherosclerosis;high-densitylipoprotein(HDL)isconsidered“good”cholesterolbecauseithelpsmoveexcesscholesterolfromthearteriestotheliverfordisposalandmayprotectagainstheartdisease.
FATSAlongwithcarbohydratesandprotein,fatsareoneofthebody’smostbasicnutrients.Justasaminoacidsmakeupproteinmolecules,sodofattyacidscomprisefatmolecules.Fatscomeintwoforms:saturatedandunsaturated.SATURATEDFATSSaturatedfatsareprimarilyfoundinanimalproducts.Inthediet,saturatedfatstendtoincreasethebody’sproductionofLDL(“bad”)cholesterolandreducetheproductionofHDL(“good”)cholesterol.Theyhaveahighermeltingpointthansimilarunsaturatedfats,andfoodscontainingsaturatedfats(likebutter)areoftensolidatroomtemperature.UNSATURATEDFATSUnsaturatedfatsaremostlyfoundinplantproducts,andtheytendtolowerthebody’sproductionofLDL(“bad”)cholesterol.Therearetwomaintypesofunsaturatedfats:MONOUNSATURATEDFATSFoundinoliveoilandnuts,monounsaturatedfatstendtoincreasethebody’sproductionofHDL(“good”)cholesterolandreducetheproductionofLDL(“bad”)cholesterol.POLYUNSATURATEDFATSPolyunsaturatedfatstendtoreducethebody’sproductionofcholesterol—bothHDL(“good”)cholesterolandLDL(“bad”)cholesterol.Bothomega-3andomega-6arepolyunsaturatedfatswithmyriadhealthbenefits.Omega-3fattyacidsarefoundinwalnuts,flaxseed,andmanytypesofcold-waterfish;theyarecrucialtobrainandhearthealth,andmayreduceinflammationandlowerriskofsomechronicdiseases.Omega-6fattyacids,whicharealsoimportanttobraindevelopment,areplentifulinmanytypesofvegetableoil,suchascorn,soybean,andsafflower.Unfortunately,manyAmericansgettoomanyomega-6fattyacidsintheirdiets,whichmaypromoteinflammation.
FIBER(SOLUBLEANDINSOLUBLE)Theindigestibleportionofplantfoods,fiberpassesthroughthebodywithoutbeingabsorbed.Therearetwomaintypes:insolublefiber,whichdoesnotdissolveinwaterandhelpspreventconstipation;andsolublefiber,whichformsagelinwater,lowerscholesterol,andslowsthebody’sabsorptionofsugar.Fruits,vegetables,wholegrains,andlegumescontainbothtypes.Adequateconsumptionoffiberisassociatedwithalowerriskofheartdiseaseandtype2diabetes.
FLAVONOIDSAlargegroupofplant-producedcompounds(primarilypigmentsintheyellowandbluetoredrange),flavonoidsmaypromoteantioxidantproductionandotherbeneficialresponsesinthebody.
MINERALSWhereasvitaminsareorganic(containingcarbon)andareproducedbyplantsandanimals,mineralsarederivedfrominorganicsubstancesfoundintheearthandwater.Plantsabsorbtheseminerals,andtheplantsare,inturn,eatenbyanimals.Thebodyneedsmineralseachdayforpropercellgrowthandoverallhealth.Itrequiressomeminerals,suchascalcium,inlargequantities.Traceminerals,suchaschromium,iron,selenium,andzinc,areneededonlyinsmallquantitieseachday.
PHYTONUTRIENTSPhytonutrients,alsocalledphytochemicals,includeawiderangeofplantcompounds(phytomeans“plant”)thatpromotehealth.Somegroupsofphytonutrientscurrentlyunderresearchincludecarotenoids,phytosterols,andlimonoids.
PROTEINAlongwithfatsandcarbohydrates,proteinisamaincomponentforfuelingthebody.Proteincompoundsaremadeupofchainsofaminoacids.“Complete”dietaryproteins,suchasquinoa,meat,andcheese,containalltheessentialaminoacids,while“incomplete”proteins,suchasgrains,legumes,vegetables,andfruits,containonlysomeofthem.Thebodybreaksdownthefood’sproteinintoitsaminoacidsandusesthemasthebuildingmaterialsforallitscells,aswellasforenergy.
VITAMINSOrganiccompoundsmadebyplantsoranimals,vitaminsareessentialfornormalgrowthandtheypromoteahealthymetabolism.Therearetwovarietiesofvitamins:fatsolubleandwatersoluble.Fat-solublevitamins,includingA,D,E,andK,areabsorbedinfatandcanbestoredinthebody’sfattytissue—forthisreason,thebodydoesn’tneedadailysupply.Water-solublevitamins,suchasCandtheB-complexvitamins,can’tbestored:Anyexcessiscarriedoutofthebody,soafreshsupplyisneededeveryday.
VegetablesFruitsGrainsandLegumesNutsandSeedsEggs,Yogurt,andFish
Tracethewordvegetabletoitsrootsandyouget“vigorous,”“active,”“strong,”and“lively.”Soit’sashamethat,alltoooften,vegetablesendupovercookedandrelegatedtothesideofthemaincourse,eatenonlybecausethey’re“goodforyou.”Vegetablesdeservemorerespect—andabiggerpieceoftherealestateonyourplate.Forthesmallamountofcaloriestheycontain,theydeliverthemostnutrientsofany
classoffood.Considerthis:Ifyoueatatleastfiveservingsofvegetablesperday(insteadoffewerthanthree,asmostofusdo),youcutyourriskofdevelopingheartdiseaseby20percent.Likefruits,vegetablesareexcellentlow-caloriesourcesofvitamins,minerals,andfiber.Buttheyalsocontainnutrientsyoudon’tfindinfruits:sulforaphaneinbroccoliandothercruciferousvegetables,forexample,andvitaminKinspinachandkale.Movingvegetablesfromthesidelinestothecenterofyourdietwillnotonlyaddvarietytoyourmealsbutcouldalsohelpyouliveahealthier,happierlife.
ARTICHOKESASPARAGUSAVOCADOSBEETSBELLPEPPERSBROCCOLIBRUSSELSSPROUTSCARROTSKALEMUSHROOMSSPINACHSWEETPOTATOESSWISSCHARDTOMATOESWINTERSQUASH
Leftalone,anunpickedartichokewillblossomintoastrikingpurpleflower.Butitsrealbeautyliesinwhatitcandoforyou.Thiselegantmemberoftheasterfamilyisoneofthebestdetoxifiersaround.
HEALTHBENEFITSCountingbothleavesandheart,onemediumartichokehasjust60calories,morethan6gramsoffiber,and4gramsofprotein.Themoresignificantappealofartichokes,though,istheirabilitytopromoteliverhealthandsoothedigestiveailments(suchasnausea,pain,andbloating)owingtothepowerfulantioxidantsilymarin,whichboostsliverfunctionbystimulatingcellregenerationandscavengingforfreeradicals.Artichokesalsocontaincynarin—acaffeoylquinicacidfoundprimarilyintheleaves—whichpromotestheliver’sbileproduction,inturnhelpingbreakdownfattyfoods.Accordingtosomestudies,cynarinalsohelpslowercholesterol.Additionally,artichokesareagoodsourceofmagnesium,potassium,andfolate—nutrientsthathelpimprovemusclefunctionandhearthealth.Thisversatilevegetablecanevenstimulatesweetreceptors,helpingtosatiateyoursweettooth.Inthe1930s,ascientistfoundthatafterconsumingartichokestwothirdsofhisdinnergueststhoughtthatevenaglassofwatertastedsweet(aresearcheratYaleUniversitylaterconfirmedthisphenomenon).
HOWTOBUYLookforfirm,heavy,medium-sizeartichokes.Totestforfreshness,squeezetheartichokeandlistenforasqueakysound.
HOWTOSTORERefrigeratedinaplasticbag,artichokeswillkeepforuptofivedays.
PREPARATIONTIPTokeepcutartichokesfromdiscoloring,placetheminwaterwiththejuiceofonelemonuntilyou’rereadytousethem.Steamingisaclassicandhealthywaytoprepareartichokes;seesteamedartichokesrecipe.
DIDYOUKNOW?DuringtheRenaissance,physiciansconsideredartichokesanaphrodisiacandprescribedthemtomenwhosoughttoincreasetheirprowess.Today,weprizetheartichokeasmuchforitsflavorasforitsintrinsicbenefits.Butitssexappealremains:In1949,MarilynMonroewascrownedthefirstCaliforniaArtichokeQueen.
recipesSteamedArtichokeswithTwoDippingSaucesArtichoke-SpinachDipWhole-WheatPizzawithArtichokesandPecorino
Oneofthefirstvegetablestoemergeinspring,asparagushelpsfightarangeofdiseasesandmayevenboostthelibido.
HEALTHBENEFITSThismemberofthelilyfamilycontainsthemostfolateofanyvegetable.Folatehelpsridthebodyoftheaminoacidhomocysteine,associatedwithcardiovasculardisease.Italsomayaidintheproductionofhistamine,whichisnecessaryforachievingorgasm—makingasparagus’slegendaryaphrodisiacpowersnotquitesofar-fetched.Additionally,thestalkisfullofvision-promotingvitaminA,kidney-supportingpotassium,andselenium.AsparagusisalsoanexcellentsourceofvitaminsCandK.Ifyou’relookingforanaturalanti-ager,don’tskimponthesespears.Asparagusoffershighlevelsofglutathione,whichminimizesskindamagefromsunexposure,protectsandrepairsDNA,andpromoteshealthycellreplication.
HOWTOBUYChoosefirmstalkswithtightlyclosedheads.Thebaseshouldlookwellhydrated,notdry.Thin-stalkedasparagustendtobemoretenderbecausetheyareyounger.
HOWTOSTORERefrigerated,asparagusshouldlastseveraldays;eithertightlywrapthestalksinplasticwraporstandthemuprightinasmallamountofwater,coveringthemwithaplasticbag.
PREPARATIONTIPInsteadofcuttingoffthefibrousbase,holdastalklooselyandsnapoffthebottom.Thestalkwillnaturallybreakwhereitstartstogettough.Toenjoythevegetableraw,shaveitlengthwisewithavegetablepeelerorthinlysliceitonanangle,thentossintoasalad.Mostofasparagus’snutrientsareleftintact,evenafteritiscooked.Toenjoythevegetablecooked,coverandsteamitinabasketorcolanderoversimmeringwateruntilbrightgreenandcrisp-tender,about5minutes.
DIDYOUKNOW?Mildwhiteasparaguslacksgreencolorbecause,oncetheplantemergesfromthesoilinspringtime,itsshootsareintentionallyshieldedfromlighttostaveoffphotosynthesis(whichwouldturnthemgreen).Nutritionallyspeaking,thewhitevarietypalesincomparisontoitscounterpart.
recipesChilledAsparagusSoupwithSpinachandAvocadoAsparaguswithShiitakes,Shallots,andPeasRoastedAsparagusSaladwithPoachedEggsPoachedSalmonwithAsparagus,Herbs,andBabyGreensSpringBarleyRisotto
Richandfilling,avocadosarehighinfat—thegoodkind—andrelativelycalorie-dense(halfanavocadocontainsabout140calories).ThetwomostcommonvarietiesofavocadossoldintheUnitedStatesareHass,withnubby,verydarkgreenskin,andFuerte,distinguishedbyitslightergreen,smootherskin.
HEALTHBENEFITSMonounsaturatedfats,thekeytotheavocado’spower-foodstatus,maylowerlevelsofLDL(“bad”)cholesterolandincreaselevelsofHDL(“good”)cholesterol.Avocadosarealsounexpectedlyhighinfiber,providingabout13gramseach,andtheyoffermorepotassiumpergramthanbananas.Bonus:Theboroninavocadosmayhelpthebodyabsorbcalcium.
HOWTOBUYChooseavocadosthatfeelheavyfortheirsize,andhaveblemish-freeskin.Ifyouneedaripeavocadorightaway,findonethatyieldstogentlepressure.
HOWTOSTOREKeepunripeavocadosatroomtemperature(theyripenbestbetween60and75degrees).Tohastenripening,storeinabrownpaperbagwithabanana,whichreleasesethyleneandspeedsuptheprocess.Don’trefrigerateanunripeavocadooritwillneverripen;onceripe,youcanstoreitintherefrigeratorforafewdaystokeepitfromgettingtoosoft.
PREPARATIONTIPBecauseavocadofleshdiscolorsquicklyonceremovedfromtheskin,don’tcutanavocadountilyouplantouseit.Addlemonorlimejuicetocutavocadopieces(andtodishessuchasguacamole)tokeepthemfromturningbrown.
recipesAvocado-PearSmoothieSteamedSalmonwithAvocadoHard-CookedEggWhiteswithAvocadoClassicGuacamoleGreekYogurtandVegetableSandwichesChilledAsparagusSoupwithSpinachandAvocadoQuinoaandCornSaladwithToastedPumpkinSeedsEndive,Avocado,andRedGrapefruitSaladChickenandMangoSaladLemonChickenwithAvocado-CornSalsa
Beneaththedull,gnarledexteriorofthesehumblerootvegetablesliesweet,tenderjewelswithabutteryflavorandawealthofnutrients.Cookingthesavorygreensmakesthisrobustvegetablenutritiousfromtoptobottom.
HEALTHBENEFITSRenownedfortheirearthysweetness,beetshavethehighestsugarcontentofanyvegetable.Nevertheless,theyarelowincalories,highinfiber,andrichiniron—plusthey’refullofcancer-fightingbeta-caroteneandfolicacid,whichcanhelppreventbirthdefects.(Freshbeetsaremorenutritious,andhavelesssugarandsodiumthancanned.)Theleafygreens,whichcanstandinfortheirbotanicalcousinSwisschard,areevenmorenutritiousthantheroots,withdoublethepotassium,folicacid,calcium,andiron.
HOWTOBUYAtfarmers’marketsandgourmetgrocersyou’lllikelyfindgolden,white,andstripedbeets—calledChioggia,orCandyCane—alongsidetheredones.Lookforbunchesoffirmbeetswithfresh-lookinggreens.(Wiltedbeetgreensdon’tnecessarilysignalbadbeets,butbetter-lookinggreensmeanmorevegetableforyourmoney.)Unlessyou’replanningtochoporgratethebeets,chooseauniform-sizedbunchsothey’llcookinthesameamountoftime.(Smalltomediumbeetsaregenerallymoretender.)
HOWTOSTORELeavinganinchofstemattachedtotheroot,cutawaythegreensandrefrigeratethebeetsandgreensinseparateplasticbags.Beetswilllastatleastamonth,butyoushouldusethegreenswithinthreetofourdays.
PREPARATIONTIPPreparingbeetscanbeamessybusiness.Roastingorsteamingthemwiththeirskinsonkeepsthecolorfromleachingout;theskinsslipoffeasilyoncecooked.Toroast,trimbothends.Drizzlewitholiveoilandwrapinparchment-linedfoil.Roastat450°Funtiltender,1to1½hoursdependingonsize.Letcoolslightly,thenruboffskinswithpapertowels.PreparebeetgreensasyouwouldSwisschard,sautéingthechoppedstemsandleavesinoilwithmincedgarlic.
recipesBeetChipsMarinatedBeetSaladPorkTenderloinwithSautéedBeetGreensandRoastedBeetsLentilswithGinger,GoldenBeets,andHerbs
ForakickofantioxidantsandvitaminC,bellpeppersdeliver.Whiletheycomeinarainbowofcolorsandofferdistinctivesweetnessandcrunch,it’sthered,yellow,andorangepeppersthattriumphnutritionally.
HEALTHBENEFITSBellpeppersowetheirgoodlooksandhealtheffectstocarotenoids,pigmentsthathelpboostimmunityandfightcancerandheartdisease.They’revaluableforgoodvision,aswell:Orangepeppersareatopsourceofluteinandzeaxanthin,whichmayguardagainstcataractsandmaculardegeneration.Infact,orangepepperscontainmorezeaxanthinthananyfruitorothervegetable(withcornadistantsecond).Redpepperssupplyabundantamountsofbeta-carotene,whichyourbodyconvertstovitaminA,anutrientcrucialfornightvision.Justonesmallred,yellow,ororangepeppergivesyouuptothreetimesyourdailyrequirementofvitaminC.PeppersalsoprovidevitaminB6,anotherimmune-supportingnutrient.
HOWTOBUYLookforfirmpepperswithtautskinfreeofwrinklesorcracks.Pepperswiththickwallsarejuicier,andfeelheavyfortheirsize.Conventionallygrownpeppersrankhighonthelistofpesticide-ladenvegetables,sobuyorganicwheneveryoucan.
HOWTOSTORERefrigeratepeppersinapaperbaginthevegetabledrawerforuptofivedays.
PREPARATIONTIPRoastedpeppersinyourfridgearelikemoneyinthebank;theyholdpromiseforendlesspossibilitiesandculinaryupgrades.Usetheminsalads,dips,andpasta.Toroast,placepeppersdirectlyoveragasflameandcook,turningwithtongs,untilcharredallover.Don’trinsetoremovethecharredskin,oryou’llwashawaymuchoftheflavor.Instead,transfertoabowlandcoverwithplasticwrapuntilcoolenoughtohandle,thenrubofftheskinswithapapertowel.
DIDYOUKNOW?Allred,yellow,andorangepeppersstartoutgreen.Thecolor(andalsothetaste)changesdependingonhowlongthey’reallowedtoripenonthevine.It’sthisextratimeinthesunthatmakesthesebrightlyhuedpeppersmoreexpensivethantheirgreencounterparts.
recipesRoastedRedPepperandWalnutDipRoastedRedPepperswithAnchoviesGoldenPepperSoupSweetRedPepperandBeetSoupChiliwithChickenandBeansSobaNoodle,Tofu,andVegetableStir-Fry
Ifbroccoliweresoldinthedrugstore,you’dprobablyneedaprescription:It’sthathealth-changing.Packedwithantioxidants,thisvegetableprotectstheheart,helpspreventstrokes,andmayevenfightcancerandeasearthritispain.
HEALTHBENEFITSAmemberofthecabbagefamily,broccoliisthemostnutritiousofallitscruciferouscousins,whichincludebrusselssprouts,cauliflower,kale,collards,andbokchoy.Allthesevegetablescontainnitrogencompoundscalledindoles,whichareeffectiveinhelpingtopreventcanceroustumorsofthestomach,prostate,andbreast.Broccoli,however,goesevenfurther:Itcontainsespeciallyhighamountsofenzymesandnutrients,suchascarotenoids,thatsweepupcancer-promotingfreeradicals.Beyondthat,broccoli’sothernutrientsmakeitaproduce-aislepanacea.Besidesbeingcalcium-richandhighinfiber,broccoliisalsoasourceofvitaminC,folate,riboflavin,potassium,andiron,makingitapreventivepowerhouse.Ongoingstudiessuggestthatbroccolimayhelpfightcataracts,diabetes,rheumatoidarthritis,osteoporosis,ulcers,highbloodpressure,stroke,andheartdisease.
HOWTOBUYChooseyoung,freshlypickedbroccoliwithtightlyclosedanduniformlygreenflorets,andstalksthatsnapcrisply.Overlymaturebroccoliwillbetoughandwoody,andwillemitasulfurouscabbageodorwhencooked.Yellowingfloretsmeanthatthebroccoliispastitsprime.
HOWTOSTORERefrigerateinaperforatedplasticbaginthevegetabledrawerforuptofivedays.
PREPARATIONTIPSteamingisthehealthiestwaytopreparebroccoli:Cookinabasketorcolander,covered,oversimmeringwateruntilcrisp-tender,about5minutes.Boiling,microwaving,orstir-fryingwillleachawayalargerpercentageofthenutrients.Andgoaheadandeattheleavesandstalks:Mostpeoplediscardthem,buttheycontainawealthofnutrients.Justbesuretopeelthestalksbeforecooking.
DIDYOUKNOW?BroccolitakesitsnamefromtheLatinwordbrachium,or“branch.”Thefloweringstalkhasmanyhealthfulrelatives,includingbroccoflower,acrossbetweenbroccoliandcauliflower,withamilderflavorthaneitherone;broccolini(alsocalledbabybroccoli),acrossbetweenChinesekaleandbroccoli;andbroccolirabe(alsocalledbroccoliraaborrapini),whichismorecloselyrelatedtoturnipsthantobroccoli.
recipesWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoliSobaNoodle,Tofu,andVegetableStir-FryGrass-FedBeefStir-FrywithBroccoliSteamedBroccoliwithMiso-SesameDressingWhole-WheatPastaSaladWheatBerrieswithMixedVegetables
Despitetheirdiminutivesize,brusselssproutsarepackedwithheart-healthynutrientsthatdetoxify,boosttheimmunesystem,andpromotehealthy,resilientskin.
HEALTHBENEFITSAcruciferousvegetable,brusselssproutscontainawealthofphytonutrientscalledglucosinolates,whicharethoughttofightcancerandareresponsibleforthevegetable’spungentsmellwhencooked.Isothiocyanates,aby-productofthesesulfur-containingcompounds,triggerthelivertoproducedetoxifyingenzymes,whichaidintheeliminationofpotentiallycarcinogenicsubstances.Researchhasalsoshownarelationshipbetweentheconsumptionofcruciferousvegetablesandareducedriskofpremenopausalbreastcancer.ThesebabycabbagesalsoprovideplentyofvitaminA,whichpromotesastrongimmunesystemandhealthyskin.Beyondthat,brusselssproutsarehighinfiber,vitaminC,andfolate.
HOWTOBUYLookforhard,brightgreensproutheadswithtightlypackedleaves.Youcanbuythesproutsstillontheirstalksor,morecommonly,loose.
HOWTOSTORERefrigeratesprouts(separatedfromstalks,iftheycameattached)inanairtightplasticbagforuptothreedays.
PREPARATIONTIPTrimwholesproutsatthebaseoftheheadandcutanXintothebasesoheatcanevenlypenetratethesprout.Ifsteaming,cookthesproutsnolongerthan10minutes;overcookingthemwillyieldthatunappealingsulfursmellaswellasdiminishtheirnutritivevalue.Toroast,spreadtrimmedandhalvedsproutsonarimmedbakingsheetandtosswitholiveoil,salt,andpepper;cookina425°Fovenuntilbrownandtender,tossingoccasionally,20to30minutes.
recipesShreddedBrusselsSproutsSaladRoastedBrusselsSproutswithPearandShallots
Carrotsprovidemorehealth-promotingcarotenoidsthananyothervegetable.Crunchyourwaytobettervision,healthierkidneys,andastrongerliverwiththissweet,brightroot.
HEALTHBENEFITSCarotenoids,theantioxidantsthatgivecarrotstheiryellow-orangepigment,mayprotectagainstcertaintypesofcancer,heartdisease,andcataracts.What’smore,beta-caroteneisconvertedbythebodyintovitaminA,whichisessentialforhealthyskinandforhelpingtheeyesadjustfrombrightlighttodarkness.VitaminAalsonourishesthetissuesofyourrespiratoryandintestinaltracts,andhelpstoboosttheimmunesystem.Otherperksincludesolublefiber,vitaminC,andsomecalcium.Purplecarrotsalsocontainanthocyanin,aflavonoidwithantioxidantpropertiesthatmayhelppreventheartdiseaseandstroke.
HOWTOBUYChoosefirm,brightorangecarrotswithoutsplitsorcracks.Thedeepertheorangecolor,themorebeta-caroteneispresent.Theleafytopsshouldbebrightgreen.
HOWTOSTOREIfcarrotscomewithgreens,trimthemdownimmediatelytooneinch;otherwisethecarrotswillgolimpandlosetheirnutrientsmorequickly.Compostthegreens,discardthem,orkeepthemtointegrateintosalads.Carrotswithouttheirtopswillstayfreshforabouttwoweeksstoredinaplasticbagintherefrigerator.
PREPARATIONTIPSincebeta-caroteneisfat-soluble,cookcarrotswithabitofhealthyfat,suchasoliveoil,ortossthemintoasaladwithanoil-and-vinegardressingtohelpyourbodyabsorbthebeta-carotenemorefully.Steamingcarrotsuntilcrisp-tendermakestheirnutrientsmoreavailabletothebody;cookinabasketorcolander,covered,oversimmeringwateruntiltender,5to7minutes.Watchthemushfactor,though—overcookingcandiminishthebeta-carotene.
DIDYOUKNOW?“Babycarrots”aren’tadifferentbreedorshorterversionsofregularcarrots.Farmersplantthesecarrotsclosertogethertokeepthemslimandeasiertocut.Oncepicked,they’repeeled,cuttosnacksize,andpackagedforthebaby-cutmarket.
recipesGreekYogurtandVegetableSandwichesCarrotSoupLentil,Carrot,andLemonSoupwithFreshDillMisoSoupwithTofu,Spinach,andCarrotsCurry-RubbedSalmonwithNapaSlawChickenBreastswithFennel,Carrots,andCouscousGlazedCarrotswithGingerCarrotLatkesRoastedFallVegetables
Raworcooked,theseshowyruffledgreensbundlegreattastewithahostofkeynutrients.
HEALTHBENEFITSConsidereda“nonheading”cabbage(becauseitscentralleavesdon’tformaball),thisvegetablecomesinanumberofvarieties,includingthetightlycurledScotchVatesandthered-topurple-veinedRedRussian.Thelatterissweetenoughtoeatraw,asisTuscanorLacinatokale.LikefellowmembersoftheBrassicafamily,includingbroccoli,brusselssprouts,andkohlrabi,kaleisnutrientdense.Thelow-caloriegreenprovidesanexcellentsourceofvitaminsA(asbeta-carotene),B6,andC,alongwithadecentamountoffiber,iron,andcalcium.Infact,ourbodiescanbetterabsorbthecalciuminkalethaninspinach,asitsleavescontainlessoxalicacid,asubstancethatcandisruptthenutrient’sabsorption.Kale’svitaminK,essentialforproperbloodclotting,farsurpassesthatofbroccoli,spinach,andSwisschard.Perhapsmostimpressive,thisversatilegreencontainsespeciallyhighamountsofthecarotenoidsluteinandzeaxanthin,twopowerfulphytochemicalsthatmayhelpsafeguardtheeyesfrommaculardegenerationandcataracts.
HOWTOBUYLookfordeeplycolored,crisp-texturedleavesfreeofblemishesoryellowspots.Avoidbunchesthatappearwiltedorlimp.
HOWTOSTOREKalestoredlooselyinaplasticbagshouldlastfortwotothreedaysintherefrigerator.
PREPARATIONTIPStriptheleavesofextra-thickorwoodystemswithaparingknife.(Compostordiscardthestems.)Foreasycutting,stacktheleaves,rollthem,andcutcrosswiseintothinribbons.Braisingorsautéingkaleworkswell,butdon’tboilit;youwilllosesomevitalnutrients.
DIDYOUKNOW?Whilekalehasfansallaroundtheworld,theScottishseemparticularlypartialtothevegetable.InScotland,thewordkailoncereferrednotonlytothegreensbutalsotofoodingeneral,becauseitfactoredintomostmeals.
recipesEgg,Kale,andRicottaonToastAutumnGreensSoupShreddedBrusselsSproutsSaladWiltedKalewithCranberryBeansandDelicataSquashKaleSlawwithPeanutDressing
Fullofflavor,andburstingwithcompoundsthatcanreducecholesterolandimproveimmunity,mushroomsarenutritional—andcurative—champions.
HEALTHBENEFITSOfalltheearth’snaturalsubstances,mushroomsareamongthemostmedicinal.Whileresearchersareonlybeginningtounderstandhowthemanycompoundsinmushroomscanfightailmentsrangingfrominfectionstocancer,twocompoundsappeartoriseabovetherest:terpenoids,potentantiviral,antibiotic,andanti-inflammatoryagents,andpolyaccharides,chainlikesugarsthatenhancetheimmunesystemandmayhelpthebodyfightcanceroustumors.AllmushroomsarelowinfatandareagoodsourceofBvitamins—includingfolate,whichprotectsagainstbirthdefectsandmaypreventheartdisease—aswellasfiberandprotein.ManymushroomsalsoprovidevitaminD,whichhelpsthebodyabsorbcalciumandispresentinfewotherfoods.Ofcourse,eachtypeofmushroomhasdistinctqualities.Shiitakesmayboosttheimmunesystem,thankstothecarbohydratelentinan,whichhasantiviralandantimicrobialproperties.Antioxidantsthioprolineandergothioneinemayalsoattackfreeradicals.Inaddition,preliminarylaboratoryresearchsuggeststhatextractsofshiitakemayhelpinhibittheproliferationofbreastandcoloncancercells.Maitakemushrooms(alsoknownashen-of-the-woods)alsohavecancer-fightingproperties,andhavebeenusedtoeasethesideeffectsofchemotherapy.Theymayenhancetheimmunesystem,lowerbloodsugar,andhelpcontrolhighbloodpressure.Fan-shapedoystermushroomsmaylowercholesterolbyinhibitinganenzymethat’skeytocholesterolsynthesis.Morelsprovidesevenaminoacids,andportobellos(includingcreminis,alsocalled“babyportobellos”)areaprimesourceofpotassium.Evenwhitebuttonmushroomscontainmoreantioxidantsthanthemoreexpensivemaitakes,andstudieshaveshownthattheymayalsohelppreventbreastcancer.Driedmushroomshavethesamenutritionalvalueasfresh,andamoreintenseflavor.
HOWTOBUYWhenbuyingfresh,lookformushroomswithafirmtextureandgillsthatarepinkortan.Avoidthosethatarediscoloredorslimy,orthathavepittedcaps.Whenpossible,buywholemushroomsinbulkratherthanpreslicedandpackaged.Driedmushroomsaresoldbyweight(1ouncedriedequalsabout1cupprepared).Choosepackageswithlargepiecesandplentyofcaps,whicharepreferabletostems;avoidmushroomswithlotsofholes.
HOWTOSTOREKeepfreshmushroomsinapaperbagintherefrigeratorforupto3days.Donotstoremushroomsinaplasticbag,whichwilltrapmoistureandcausethemtobecomesoggy.Storedriedmushroomsinanairtightcontainerinacool,dark,anddryplaceforuptoayear(donotrefrigerate).
PREPARATIONTIPUseasoft,drybrushorpapertoweltoremovedirtfromfreshmushroomsbeforeusing.Forstubborndirt,rinsemushroomsunderathinstreamofcoolwater,thendrythoroughlywithpapertowels.Donotsoakthem,astheywillabsorbwaterrapidlyandturnmushywhenyoucookthem.Trimthespongytipsandanytoughstemsoffwhitebuttonmushrooms,creminis,portobellos,andoystermushrooms;therestisedible.Shiitakeshavetough,inediblestemsthatshouldberemoved;maitakestemsarealsotough,andshouldbeslicedthinlyifused.Sautémushroomsinoiloverhighheat,stirringoccasionally,untilanyliquidhasevaporatedandtheyarecookedthrough,thenuseinpastasorasasandwichorpizzatopping.WholePortobellocapscanalsobegrilled(about4to5minutesoneachside)tomakemeatlessburgers.Topreparedriedmushrooms,rinsethemundercoldwatertoremovegrit,thensoaktheminwarmliquidtosoften.Drainmushroomsinasievelinedwithapapertowelorcoffeefilter,andreservetheliquidtouseinrecipescallingforbroth,suchassoupsorrisottos.
DIDYOUKNOW?MushroomshavebeenusedinChinaandJapanforcenturies,possiblymillennia,toboostimmunityandfightcancerandotherdiseases.
recipesMushroomandScallionFrittataGrilledMushroomBurgerswithWhite-BeanSpreadShiitakeNoriRollsMushroomSoupwithPoachedEggsandParmesanCheeseSobaNoodleSoupwithShiitakesandSpinachAsparaguswithShiitakes,Shallots,andPeasSablefishenPapillotewithShiitakeMushroomsandOrangeBrownRicewithTofu,DriedMushrooms,andBabySpinachSwissChard,Mushroom,andQuinoaSaladFarroandMushroomDressing
Whenitcomestonutritiousfoods,spinachrankshighly.Thisversatilegreensportsanimpressivelineupofvitaminsandmineralsthatpromotehealthfrominsideout.
HEALTHBENEFITSFewsourcesoffermorevitaminKthanspinach.VitaminKisessentialforbloodclottingandbonehealth.Recentresearchshowsitmayalsohelpdecreaseinflammation,aconditionlinkedtoahostofdiseases,includingAlzheimer’s,arthritis,type2diabetes,heartdisease,andosteoporosis.Carotenoidssuchasbeta-carotene,lutein,andzeaxanthinalsorankhighinspinach’snutritionalroster;theyhelpprotectagainstheartdiseaseandsomeformsofcancerandmayguardeyesfromcataractsandmaculardegeneration.SpinachalsocontainshighdosesofvitaminsB6andC,aswellasfolateandmagnesium.
HOWTOBUYLookforbrightgreen,unwiltedleaveswithoutslimyordarkspots.Buyfromlocalgrowerstodecreasethetimefromfarmtotable;lengthy,cross-countryshippingcanexposefreshspinachtowarmtemperatures,whichacceleratefolateandcarotenoidloss.Spinachtendstobetastiestinspringandfall.
HOWTOSTOREWrapspinachinpapertowelsandstoreinaplasticbaginyourrefrigerator’svegetabledrawer.Whetherprebaggedorhome-bagged,spinachshouldlastforthreetofourdays.
PREPARATIONTIPRightbeforeusing,washoffanygritstuckintheleavesandstems(evenifthespinachislabeled“prewashed”):Trimoffstems,thenagitatetheleavesincoldwaterandletthegritsink(repeatuntilnogritremainsonthebottomofthebowl).Forcrispsaladleaves,shakeorspindry,thenwrapinpapertowelsandrefrigerateforanhourortwo.Togetthemostofspinach’sfat-solublenutrients,cookthegreenswithahealthyfat,suchasoliveoil:Sautéspinachwithoilandmincedgarlicuntiljustwilted,2to3minutes.
DIDYOUKNOW?It’snotnecessarilytheironinspinachthatmadePopeyestrong.Whilespinachcontainsplentyofiron,italsohasoxalicacid,whichlimitsthebody’sabilitytoabsorbiron.Evenso,thecartoonwascreditedwithboostingspinachsalesby33percent.
recipesArtichoke-SpinachDipPitaSandwicheswithSpinach-ChickpeaSpreadAutumnGreensSoupChilledAsparagusSoupwithSpinachandAvocadoHeartySpinachandChickpeaSoupMisoSoupwithTofu,Spinach,andCarrotsPolentaandSpinachSoupSobaNoodleSoupwithShiitakesandSpinachCannellini-BeanNiçoiseSaladSautéedSpinachwithPecansandGoatCheeseBrownRicewithTofu,DriedMushrooms,andBabySpinachWhole-WheatPastawithLentils,Spinach,andLeeksSpinachPastawithCorn,Edamame,andGreenBeansSesameSpinach
Thissatisfyingrootvegetablecomesinavarietyofcolors,fromyellowtodarkorangetoreddishpurple.Whencooked,anenzymeinthesweetpotatobreaksdownthetuber’sstarchandturnsitintomaltose,creatinganappealinglysweetflavor.
HEALTHBENEFITSBrightlycoloredsweetpotatoesarepackedwiththeantioxidantbeta-carotene,whichthebodyconvertstoretinol,orvitaminA.Asaresult,sweetpotatoesmaybegoodforvision,helptopreventsomekindsofcancer,andboostimmunity.Lowincaloriesandhighinfiber,sweetpotatoesaregreatforweightlossormaintenance;asifallthatweren’tenough,theydeliverfolateandvitaminsB6,C,andE.
HOWTOBUYLookforsmallormedium-sizesweetpotatoesthatfeelfirmandheavy,withsmooth(notwrinkly),unblemishedskinandnosprouts.
HOWTOSTOREInidealconditions—perfectlydry,about50degrees,anddark—sweetpotatoeswillkeepforuptofourweeks.Don’trefrigeratesweetpotatoes;attemperaturesbelow50degreestheycandevelopaconditioncalledhardcore,andtheircenterswillstaysolidevenaftercooking.
DIDYOUKNOW?Asweetpotatoisnotapotato.Norisitayam,thoughmanypeopleusethetermsinterchangeably,andinstoressweetpotatoesareoftenlabeledasyams.SweetpotatoesarepartoftheIpomoea(morningglory)family,whilepotatoesareintheSolanum(nightshade)family.Trueyamsaredrierandstarchierthansweetpotatoes,withthick,scalyskinandverylowlevelsofbeta-carotene.
PREPARATIONTIPBesidesbakingandroasting,trygrillingsweetpotatoes:Slicethemlengthwiseabout⅓inchthick.Brushalloverwithoilandseasonwithsaltandpepper.Grillovermediumheatuntilbrownedandtender,about2minutesperside.
recipesSweetPotatoHummusSpicySweetPotatoSoupSavoryStuffedSweetPotatoesSweetPotatoWedgeswithSesame-SoyDippingSauceIndividualSweetPotatoandAppleSoufflés
Swisschard(orjustchard)pleasesthepalatewithbothtaste(earthy,slightlysalty)andtexture(crispleavesandcrunchystalks).Don’tletitsnamefoolyou,though:ThisgreenhailsfromSicily,notSwitzerland,andisastapleofMediterraneancuisine.
HEALTHBENEFITSRelatedtospinachandbeets,Swisschardoffersfantasticantioxidantprotectionintheformofcarotenoidssuchasbeta-carotene,lutein,andzeaxanthin,whichhelpmaintaineyehealthandmayreducetheriskofcataracts.Furthersupportcomeswhenthebodyconvertsbeta-carotenetovitaminA,whichalsohelpspromotehealthyvision,boostsimmunity,andmayevenfightcancer.AnadditionalimmunitybenefitcomesfromvitaminC;justonecupofcookedSwisschardsuppliesmorethanathirdofyourdailyrecommendedamountofthevitamin.OtherchardnutrientsincludevitaminB6,vitaminE,vitaminK,potassium,magnesium,andcalcium.Thefiberinchardalsohelpstokeepcholesterollevelslowandmayreducetheriskofheartdisease.
HOWTOBUYYou’lltypicallyfindthreetypesofchardinstoresandatfarmers’markets:Rainbowchardhascolorfulred,pink,yellow,orwhitestalks;FordhookGiantisidentifiablebycrinklyleavesandthick,white,tenderstalks;andRubyRed(orRhubarb)chardhasthinredstalksandaslightlystrongerflavor.Regardlessofthevariety,lookforcrisp,vibrantgreenleaveswithnosmallholesoryelloworbrownmarks.
HOWTOSTORERinsethechardlightly,thenrefrigerateitbetweenmoistenedpapertowelsinaplasticbag(withafewpinholestoallowairtocirculate)fortwoorthreedays.
PREPARATIONTIPTheleavesandstalksarebothedible.Foraquickanddelicioussidedish,sautéchard(stemsfirst,followedbyleaves)witholiveoilandmincedgarlic;seasonwithsaltandpepper.
recipesAutumnGreensSoupShreddedBrusselsSproutsSaladStuffedSwissChardRollsSwissChard,Mushroom,andQuinoaSaladSwissChardwithOlives
Mostproduceoffersgreaternutritionwhenraw.Tomatoesareanexceptiontothatrule.Healthstudiescontinuetodemonstratethemyriadbenefitsoflycopene,aphytochemicalabundantintomatoes.Andyougetmorelycopenefromaprocessedorcookedtomatothanyoudofromafreshlypickedone.
HEALTHBENEFITSLycopene,responsibleforthefruit’sbrightredandorangecolors,isassociatedwithlowerriskofbothmaculardegenerationandseveraltypesofcancers,includingprostate,cervical,skin,breast,andlung.Lycopenemayalsohelplowertheriskofcoronaryarterydiseaseand,alongwithtomatoes’vitaminCcontent,stimulatetheimmunesystem.Cookedtomatoescontaintwotoeighttimesmorelycopenethanrawbecausethecarotenoidistightlyboundwithinatomato’scellwalls;heatbreaksdownthosewalls,releasingmorelycopeneforabsorptionandusebythebody.Cannedtomatoes,jarredsalsa,spaghettisauce,tomatopaste,tomatosoup,andevenketchupareallgoodsourcesoflycopene,asaresautéedfreshtomatoes.Tomatoesalsoprovideiron,potassium,fiber,ahostofBvitamins,andquercetin,aphytochemicalthatmayhelpprotectagainstcanceraswellasheartanddegenerativeeyediseases.
HOWTOBUYLookforplumptomatoeswithtautskin,darkcolor,andanearthyscent.Avoidtomatoeswithbruisesordecay.Heirloomtomatoesaremoresusceptibletocracking,butaslongasthecracksarehealed(meaningyoucan’tseetheflesh),theblemishesshouldn’taffecttaste.
HOWTOSTOREKeepfreshtomatoesatroomtemperature—notintherefrigerator—foradayortwo.Unripetomatoescanbeplacedinapaperbagtoaccelerateripening.
PREPARATIONTIPSincelycopeneisfat-soluble,makesureyoueatraworcookedtomatoeswithsomefat.Oliveoilisatraditionalchoice;alsotryfreshmozzarellaoranotherfavoritecheese.
DIDYOUKNOW?Formostofculinaryhistory,thetomato’shealthbenefitswerelostonhumans.That’sbecausethetomatoispartofthenightshadefamily,someofwhosemembersaredeadly,somanypeopleassumeditwaspoisonousalso.(Theywereontosomething:Atomato’sleavesandstemsaretoxic.)Onlyinthelast200yearshavepeoplebelievedtomatoesaresafetoeat.LegendhasitthatColonelRobertGibbonJohnsonofSalem,NewJersey,shockedhishometownin1820bysafelyconsumingabasketfuloftomatoesinfrontofacrowdofspectators.
recipesFrittataRancherawithBlackBeansBlackBeanSalsawithBakedChipsOpen-FacedTomatoSandwicheswithHerbsandCreamyTofuSpreadPitaSandwicheswithSpinach-ChickpeaSpreadChilledTomato-DillSoupChiliwithChickenandBeansSablefishinTomato-SaffronStewFattoushCannelliniBeanNiçoiseSaladGreenBean,Corn,andTomatoSaladQuickTomatoSauceLemonChickenwithAvocado-CornSalsaTurkeyCutletswithTomatoesandCapersBakedPlumTomatoeswithHerbedRiceStuffingWhole-WheatPastaSaladWheatBerrieswithMixedVegetables
Theserobust,versatilegourdscomeinarangeofquirkyshapes,colors,andtextures,fromthestripedcarnivalsquashtotheelongatedbutternut.They’redelicious,simpletoprepare,andpackedwithahostofpowerfulnutrients.
HEALTHBENEFITSWintersquashgettheirincredibleantioxidantandanti-inflammatorypropertiesfrombeta-carotene(whichyourbodyautomaticallyconvertstovitaminA)andhighlevelsofvitaminC.Theyalsoprovidesignificantamountsofpotassium(goodforbonehealth),vitaminB6(essentialfortheimmuneandnervoussystems),andplentyoffiber,makingthemanespeciallyheart-friendlychoice.Folateaddsyetanotherboosttotheirheart-healthyreputationand,whenconsumedduringpregnancy,helpsguardagainstbirthdefectsofthebrainandspinalcord.
HOWTOBUYLookforsquashthatarefirm,freeofmold,andheavyfortheirsize.
HOWTOSTORESquashcankeepforseveralmonthsinacool,dry,darkspot.
PREPARATIONTIPWintersquashpresentthehomecookwithmanyculinarypossibilities.Placeahalvedsquash,cutsidedown,onanoiledbakingsheetandroastintheovenat400˚Ffor30to40minutes,untilyoucanpierceitwithasharpknife.Oryoucanremovetheskinusingavegetablepeelerandcutthefleshintochunksforroasting,steaming,orsautéing.Oncecooked,mashthesquash,pureeitforsoup,orfolditintoapastaorrisottodish.Butternutandacornsquashespairparticularlywellwithsage.
DIDYOUKNOW?NativeAmericansreferredtowintersquashas“theappleofGod”andplantedseedsneartheirhomes,believingthatthiswouldpromotefertility.
recipesArugulawithMaple-RoastedPumpkinWiltedKalewithCranberryBeansandDelicataSquashVegetable-RiceBowlwithMisoDressingButternutSquashCurryRoastedFallVegetables
Everythingaboutfruit—thebrightcolors,juicytextures,andespeciallythesweetness—isaimedatgettingustoeatit.What’smore,fruitisendowedwithnature’sownsustainable-designtrick,sincetheseedshumansandanimalsdiscardgrowintomorebushes,vines,ortrees.What’sgoodforfruitturnsouttobeevenbetterforus:Antioxidantsgivefruititsvibranthuesandshielditfromdegradation
—sowhenweeatfruit,wereapthebenefitsofthatprotection,too.Studiessuggestthatpeoplewithdietshighinfruits(andotherplants)enjoyalowerriskofheartdisease,cancer,anddiabetes,plusbettermemoryandeyesight.Althougheachkindoffruitbringsdifferentnutrientstothetable,mostofferprodigiousamountsofvitaminsAandC.Becauseitishighinwaterandfiber,andlowincalories,fruitmakesaperfectsnackordessert.
APRICOTSBERRIESCITRUSKIWIFRUITSPAPAYASPEARS
Theperfectportablesnack,apricotsofferintenseflavorinarelativelysmallpackage.Belovedfortheirfragrantflesh,velvetyskin,andsun-drenchedcolor,thesedelicatestonefruitsarepackedwithvitaminsAandC,aswellaspotassium.
HEALTHBENEFITSApricots’vividorangecolorhintsatitsparticularlyhighlevelsofcarotenoids(includingbeta-caroteneandbeta-cryptoxanthin,bothprecursorstovitaminA),whichcontributetohealthyeyes,skin,hair,gums,andglands.Additionally,beta-cryptoxanthinisassociatedwithloweredlung-cancerrisk.ApricotsalsocontainahealthysupplyofvitaminCandpotassium.Ifyoucan’tgetfreshapricots,choosedriedones;ounceforounce,theyhavemorethanthreetimesthefiberoffreshandahighdoseofpotassium.Mostvarietiesofdriedapricotsaretreatedwiththepreservativesulfurdioxidetomaintaintheirsunnycolor;it’sworthseekingoutunsulfuredfruit.
HOWTOBUYChooseplump,golden-orangeapricotswithoutsoftspots.Oncehome,theyshouldn’tsitfortoolong.Becauseapricotsripenmorequicklythanotherstonefruits,theydon’ttravelwell;buylocallygrownapricotstoensurethebestflavor.
HOWTOSTORERefrigerated,ripeapricotsshouldlastfortwodays.
PREPARATIONTIPTopeelafreshapricot,firstcutanXthroughtheskinonthebottom,thenblanchthefruitinboilingwaterfor20to60seconds.Whentheskinstartstowrinkle,removethefruitandplungeitintoabowloficewater.Oncecooled,peeltheskinwithyourfingersorasmallparingknife.
DIDYOUKNOW?TheHunzapeopleofnorthernPakistan,whosedietisespeciallyapricot-rich,arerenownedfortheiroverallexcellenthealth.Theirlongevityisoftenattributedtotheirconsumptionofthesmallorangefruit.
recipesGrilledPorkTenderloinandApricotswithHoneyGlazeOven-DriedFruitwithChocolateandToastedAlmonds
Tangy,succulentberriesarriveinthespringandsummer,danglingfromvinesandbushes,waitingtobepluckedandsavored.Blackberries,blueberries,raspberries,andstrawberries—allrichindisease-fightingantioxidants—rankamongthehealthiestfruitsandprovidesomeofthetastiestwaystoeatwell.
HEALTHBENEFITSInalovelysynthesisofbeautyandnutrition,thecolorsthatmakeberriessodistinctive—deepblues,brightreds,richpurples—arepartofwhatmakesthemsogoodforyou.Flavonoids,agroupofphytochemicals,createthepigmentsandcancountercelldamageinthebody,potentiallyreducingtherisksofcancerandcardiovasculardisease.Theymayalsoaidmemoryandotherbrainfunctionsthatcanfalterwithage.Eachberry’scolorstemsfromadifferentcollectionofflavonoids,soit’sbesttoeatavariety.Blueberries,blackberries,raspberries,andstrawberriesallcontainseveralanthocyanins,potentantioxidantsthathelpreduceinflammationandmayalsocurbthegrowthofcancercells.Blueberriesrankamongthehighestinoverallantioxidantpower.Just3.5ouncesprovidetheequivalentantioxidantcapacityoffiveservingsofsomeotherfruitsandvegetables.Strawberriesalsocontainellagitannins,antioxidantsthatfightcancer,particularlycolonandcervical.AllberriescontainvitaminsCandE,andarehighinfiber(raspberriescontainthemost).
HOWTOBUYThefreshertheberries,thebetterthey’lltaste,sobuythemlocallygrownor,ifyougetthechance,pickthemyourself.Chooseorganicallygrownberriesifpossible,particularlyraspberriesandstrawberries(bothrankhighforpesticideresiduesincommercialsamples).
HOWTOSTOREOnceyougetyourberrieshome,don’twashthem—moistureonthesurfaceencouragesrot.Instead,discardmushyormoldyberries,pattheothersdry,andstoretheminaclean,drycontainer.Berriesgobadquickly,soeatthemwithinadayortwo.Refrigerationwillhelpthemlastlonger,butberriestastebestatroomtemperature.Rinsejustbeforeeating.
PREPARATIONTIPIfyouhaveextraberries,makethemlastbyfreezingthem.Washwholeberries,removeanyleafyportionontop,andpatdry.Spreadtheberriesinasinglelayeronasheetpanandfreezeuntilsolid.Transfertoasealableplasticbag,andfreezeforupto6months.
recipesPowerProteinSmoothieCherry-BerryTeaSmoothieWhole-GrainToastwithGoatCheeseandRaspberriesPapaya-BerryYogurtParfaitsLemonCreamwithBlackberriesFour-BerrySaladBerryGruntStrawberrieswithYogurtandPistachiosBerryCrush
Inseasonduringthewinter,whenotherfruitsarescarce,refreshinglyjuicyorangesandgrapefruitsofferplentyofhealth-boostingbenefits.Bothsweetandtartfruitsaddvarietyandcomplexitytoarangeofdishesandhelpthebodydefendagainsteverythingfromthecommoncoldtoheartdiseaseandcancer.
HEALTHBENEFITSJustonewholeorangeorgrapefruitcoversyourdailyrequirementofvitaminCandincludesarangeofphytonutrients,specificallycarotenoidpigments.Bloodorangesbenefitfromanthocyanin,whichmayhelppreventstrokeandurinarytractinfections,fightinflammation,andreducetheriskofcancer.ThelycopeneinCaraCaraorangesandredandpinkgrapefruitsisassociatedwithareducedriskofsomecancersandheartdisease,andmayincreasetheskin’sresistancetosundamage.(Pinkandredgrapefruitsalsoofferabout35timesmorevitaminAthantheiryellowcounterparts.)Orangesandgrapefruitsprovidearobustamountoffolateandpotassium.Whenpeelingcitrusfruits,leaveonthewhite,stringypartsthatsticktothefruit;theyharborpectin,asolublefiberthathelpslowercholesterol.Eatagrapefruitjustasyouwouldanorange;peeltheskinandeatthesegmentswholetoget50percentmorefiber.Anddon’ttossthepeelifit’sorganic:Thezest,usedinrecipes,offerslimonoids,abitter-tastinglipidthatprotectscitrusfruitsfromfungiandmaylowercholesterolandfightcancersoftheskin,breast,lung,stomach,colon,andmouth.
HOWTOBUYCitrusfruitspeakinwinterbutareavailableyear-round.Choosefirmandunblemishedfruitthatfeelsheavyforitssize.Buyorganicwhenyoucan,especiallyifyouplantousethezest.Evenwiththepeelremoved,orangesareamongthetop25typesofproducemostlikelytocontainpesticideresidues.
HOWTOSTORECitrusfruitskeepintherefrigeratorforseveralweeks.
PREPARATIONTIPSincevitaminChelpsthebodyabsorbironfromplants,scatterorangeorgrapefruitsegmentsoverspinachsaladtogetthemostoutofyourgreens.Addsomenutsorcheese,too;thelycopeneinbloodorangesandpinkorredgrapefruitisbestabsorbedwhencombinedwithsomefat.
recipesOrangeswithOlivesandParsleyEndive,Avocado,andRedGrapefruitSaladParsley-LeafSaladwithPineNuts,Olives,andOrangeDressingCitrus-RoastedSalmonwithSpringPeaSauceSablefishenPapillotewithShiitakeMushroomsandOrangeOrange-WalnutOliveOilCakewithSweetYogurtSlicedOrangeswithCandiedHazelnuts
Thisvine-grownfruitwithafuzzybrownpeelharborsajuicyinteriorthecolorofemeraldsorgold,dependingonthevariety.Regardlessofshade,alltypesofferacreamytextureandanimpressivenutritionalprofile.
HEALTHBENEFITSKiwifruitdeliversawhoppingdoseofvitaminC;onevarietyinparticular,theSanukiGold,isanespeciallypowerfulsourceofthismultitaskingantioxidant.Theoblongfruitalsoharborsotherantioxidants,includingluteinandvitaminE.Studiesshowthatkiwifruitsmaylowertriglycerides(thefatsthatcirculateinthebloodstreamandcausehighcholesterollevels).They’realsorichindietaryfiberandpotassium.
HOWTOBUYLookforfirmfruitthatgivesslightlytogentlepressure.Avoidanykiwifruitsthatfeelsoftorlookwrinkled—theycouldbeoverripe.
HOWTOSTORETospeedripening,placekiwifruitsinapaperbagwithotherfruitatroomtemperature.Ripefruitkeptintherefrigerator’scrispershouldstayfreshforfourtofiveweeks.
DIDYOUKNOW?Contrarytopopularbelief,thekiwifruitdidn’toriginateinNewZealandbutinChinaduringthe14thcentury.TheChinesegooseberry,asitwasthencalled,eventuallymadeitswaytoNewZealand.Oncetheislandnationbegancommercialproduction,thefruitwasrenamedafterthefuzzynationalbirditresembles.
PREPARATIONTIPTopeelakiwifruit,firsttrimbothends;easeatablespoonbetweenthefleshandthepeel.Turnthekiwi,pressingthebackofthespoonagainstthepeelasyougo.Thefruitshouldsliderightoutinonepiece—readyforslicing.
recipesKiwifruitSummerRollsShrimpwithKiwifruit-LimeRelishPoachedTropicalFruitwithSorbet
Sweet,juicypapayadoesmorethanjuststimulatethetastebuds.Thistropicalfruit,sometimesreferredtoaspawpaw,sweetensthenutritionalpotwithbigdosesofessentialvitamins.
HEALTHBENEFITSRipepapayascontainanearlythree-daysupplyofvitaminCandsignificantamountsofvitaminsAandE,allpowerfulantioxidants.Papayasmayalsohelpimproveskinandstrengthennailsandhair.Ripepapayaisbestknownasapotentdigestiveaid,duetoitshighfibercontent.Unripe,greenpapayacontainshighlevelsofthedigestiveenzymepapain,whichbehavesmuchlikethoseenzymesproducedbythestomach’sgastricjuices.Thefruitalsocontainsahighamountoffolate,whichaidsincellproductionandhelpspreventanemia.
HOWTOBUYChooseslightlysoftpapayaswithreddish-orangeskin.Yellowishfruitwilltakeseveraldaystoripen.Dependingonthevariety,apapaya’sfleshwillappearyellow,orange,orashadeofsalmonorredwhenripe.
HOWTOSTORETospeedripening,placethepapayainapaperbagwithabanana,whichreleasesthecompoundethyleneandhastenstheprocess.Ripepapayaswillkeepforuptoaweekintherefrigerator.
PREPARATIONTIPToserve,cutapapayalikeamelonandremovetheseeds,thensqueezelemonorlimejuiceontop.Theacidityofthecitruswillenhancethepapaya’ssweetness.Theseeds,whichhaveaslightlypepperytaste,areedibleaswell.Sprinkleafewonasaladoruseasagarnish.UnripegreenpapayasaredeliciousinThai-andVietnamese-stylesalads.
DIDYOUKNOW?Theenzymepapain,foundingreenpapaya,reducestheitchandirritationcausedbymosquitobites.Simplyrubabitewithapieceofthethinlyslicedfruit.(Note:Donottrythisremedyifyouareallergictoinsectvenoms.)
recipesPapaya-GingerSmoothiePapaya-BerryYogurtParfaitsPapaya,Endive,andCrabmeatSaladSteakwithSpicyPapaya-CarrotSalsaRoastedPapayawithBrownSugar
Biteintoapearattheperfectmomentofripeness,andyou’llunderstandwhyHomer,inhisepicpoemTheOdyssey,calledita“giftfromthegods.”
HEALTHBENEFITSYou’dneverguessitfromthebutterytexture,butpearsdeliver6gramsoffiber—almostaquarteroftheadultdailyrequirement.Theskincontainsmostlyinsolublefiber,whichpromoteshealthydigestion,whiletheflesh’ssolublefiber,includingpectin,helpssatietyandbloodsugarregulation.Thankstopectin’swell-establishedabilitytolowerLDL(“bad”)cholesterol,snackingregularlyonpearscanreducetheriskofcardiovasculardiseaseanddiabetes.Thepear’sothersignificantnutrientsincludevitaminCandpotassium.
HOWTOBUYAmongthethousandsofvarietiesofpears,justafew,includingBartlett,Bosc,andAnjou,aretypicallycarriedinsupermarkets.(Seekoutothertypesatfarmers’marketsandspecialtystores.)Mostpearsripenbestoffthetreeandarepickedwhilematurebutfirm.Likewise,choosefirmfruitatthestore;itwillripeninafewdays.
HOWTOSTOREEncourageripeningbystoringpearsinapaper—notplastic—bagatroomtemperatureforadayortwo.Pearsareripewhenthefleshnearthestemendyieldsslightly.Becausethesedelicatefruitsripenfromtheinsideout,verysoftouterfleshmeansapearispastitsprime.
PREPARATIONTIPPoached,sautéed,baked,andevengrilled,pearscomplementsavoryfoodssuchascheeses,nuts,andmeats,particularlychickenandpork.Chooseslightlyunderripe,firmpearsforcooking.AnjouandBoscholdtheirshapewell.Tocoreapearquicklyandeasily,useamelonballer.
DIDYOUKNOW?Withtheirglobeshapeandcrunchytexture,Asianpearsmayresembleapples,buttheyaretruepears—notanapple-pearhybrid,asmanybelieve.AsianvarietiesboastthesamebasicnutritionalvalueastheirEuropeancounterparts.UnliketheWesternspecies,though,theyripenonthetree,soeatthemsoonafteryoubuythem.
recipesRoastedBrusselsSproutswithPearandShallotsChocolate-DippedPearsOven-DriedFruitwithChocolateandToastedAlmonds
IntheMiddleAges,whenpeoplefirstplantedgrainsandlegumestogether,itmarkedabreakthroughinhumannutrition.Eachsuppliesaminoacidstheotherlacks;whencombined,theproteintheyofferisasnutritionallycompleteasthatfoundinmeat.Theyareamongthefirstfoodsthathumankindlearnedtopreservebydrying.Today,grainsandlegumesformthefoundationofmuchoftheworld’sdiet,
accountingfortwo-thirdsoftheproteinconsumed.Cuisinesaroundtheglobeboastsignaturedishesbasedongrain-legumecombinations,suchaslentilsandbrownrice,blackbeansandrice,andhummuswithpitabread.Grainsandlegumesareamazinglycompactstorehousesofnutrients.Astheindividualseedsofplants,grainscontainmorecarbohydratesthananyotherfoodonearth.Legumes,ontheotherhand,arepodsfilledwithindividualseeds(whendried,theseseedsarecalledpulses)andareexceptionallyhighinprotein.Grainsandlegumesalsoofferfiber,Bvitamins,vitaminE,andotherantioxidants.Withanamplesupplyofbeansandgrainsinyourpantry,anutritiousdinnerisalwayswithinreach.
BROWNRICEOATSQUINOADRIEDBEANSGREENPEASSOYBEANS(EDAMAME)
Itwouldbehardtooverestimatetheimportanceofrice:Everydayabouthalfoftheworld’spopulationgetsasmuchashalfofitsdailycaloriesfromthisgrain.Althoughmuchofthatriceissoldwiththenutritiousbranpolishedaway,brownrice’sbranandgermareintact,makingitawholegrain.Indeed,agrowingawarenessofthehealthbenefitsofwholegrainsishelpingtoincreasebrownrice’spopularity.Brownricetakeslongertocookthanthewhitevariety,butitsnutritionalqualities,boostedbyapleasantlychewytextureandheartyflavor,makeitworththewait.
HEALTHBENEFITSBrownrice’sgermofferstheantioxidantvitaminE,aswellascholesterol-loweringphytosterols.ItsbranprovidesplentyofBvitamins,almostaday’sworthofmanganese,andmorethanathirdofyourseleniumrequirement.Thankstothebran,acupofbrownricealsocontainsabout3.5gramsoffiber—morethanfivetimestheamountinwhiterice.Andthebranactsasanaturaldetoxifier,flushingouttoxinsthataccumulateinyourbody,suchasmercury.Becauseitcontainsmorefiber,brownricehasagentlereffectonbloodsugarlevelsthanwhiterice.
HOWTOBUYThethreebasictypesofrice—short,medium,andlonggrain—areallavailableintheirnaturalbrownstate.Youcanalsobuybrownversionsofspecialtyriceslikebasmati,jasmine,andArborio,butthebranwillchangetheflavorandtexturesomewhat.
HOWTOSTOREItsoil-richgermmakesbrownricemoreperishablethanwhiterice.Storeitinacool,dryplaceinanairtightcontainerandusewithinsixmonths.
PREPARATIONTIPTocookshort-grainbrownrice,bring2cupswater,¼teaspoonsalt,and1cupricetoaboil.Reduceheatandsimmer,covered,40to50minutes.Turnoffheatandletstandforanother10minutesforricetofullyabsorballthewater(youwillhave2½cupscookedrice).Forlong-grainrice,followthesameinstructionsusing1¾cupswaterandsimmeringfor35to40minutes.
DIDYOUKNOW?Morethan8,000varietiesofriceareusedforfood,grownindozensofcountriesaroundtheworld.Infact,insomeAsianlanguages,thewordsmeaning“toeat”and“toeatrice”arethesame.
recipesHeartySpinachandChickpeaSoupBrownRicewithTofu,DriedMushrooms,andBabySpinachVegetable-RiceBowlwithMisoDressingWildandBrownRiceSalad
There’snothinglikeaheartybowlofoatmealtowarmyouonachillymorning.Soit’sfittingthatthisgraingrowsbestinthecold,wetclimatesofnorthernEuropeandNorthAmerica.ThoughmostEuropeans,startingwiththeancientRomans,fedoatstotheirhorses,savvyScotstookadvantageofoats’nutritiousnatureandmadethemanationalbreakfastdish.Thankstoamildbutrichflavorandheart-protectivenutrients,thisgraindeservesaplaceatthetable.
HEALTHBENEFITSOatscontainagenerousamountofprotein—morethanyou’llfindinanyothercerealgrain.They’realsoespeciallyrichinsolublefiber,notablyatypecalledbetaglucansthatlowerscholesterol.Theirvitaminandmineralprofileimpresses,too;justonecupofoatmealgivesyouatleastafifthofthethiamine,folate,B5,iron,magnesium,zinc,copper,andmanganesethattheUSDArecommendsyouconsumedaily.
HOWTOBUYThebulksectionofawell-stockednatural-foodsstoreoffersanoverwhelmingvarietyofchoices,includingwholehulledgrains(calledgroats),aswellasoatsthathavebeensteel-cutorrolledtodifferentthicknesses.Nutrition-wise,youcan’tgowrong,nomatterwhichformyouchoose;theyallcomefromwholegrains(althoughinstant,orquick-cooking,oatshavelessfiberbecausemostofthebranhasbeenremoved).Themaindifferencesareintextureandconvenience—thesmallerorthinnerthepieces,themorequicklytheycook.
HOWTOSTOREOatscanturnrancidmorequicklythanothergrains.Storetheminacool,dryplace—orintherefrigerator—foruptwomonths.
PREPARATIONTIPTomakebreakfastfortwo,bring2cupswatertoaboilandstirin½cupsteel-cutoats.Whenoatmealbeginstothicken,reduceheatandsimmer,stirringoccasionally,for30minutes.Addmix-insofyourchoice,likeraisinsormaplesyrup.
DIDYOUKNOW?Upuntilafewgenerationsago,mosttraditionalworking-classhouseholdsinScotlandhadakitchencabinetwitha“porridgedrawer.”Ontheweekend,thefamilycookwouldmakealargebatchofoatmealporridgeandpouritintothedrawer.Then,duringtheweek,chunksofporridgecouldbeslicedoffformeals.
recipesGranolaFreshMuesliwithAppleandAlmondsOatBran–ApplesauceMiniMuffins
Surprisinglyenough,quinoa(pronouncedKEEN-wah)isn’tatruegrainbuttheseedsofaplantrelatedtochardandspinach.Proteinrichandloadedwithvitaminsandminerals,thesweet,nuttyseedsboostenergyandcanhelpfightmigrainesandosteoporosis,aswellasimprovevision.
HEALTHBENEFITSQuinoaseedscontaintwicetheproteinofrice,thoughit’snotthequantitybutthequalityoftheproteinthatstandsout.Withallnineessentialaminoacids(nutritionalbuildingblocksthathelpformproteinsandmuscle),quinoaisconsideredacompleteprotein.ThetinyseedsalsocontainvitaminB2(riboflavin)andmagnesium,twonutrientsthatmayhelpreducethefrequencyofmigraines.Magnesiummayalsohelppreventhypertension(highbloodpressure)andosteoporosis,whileriboflavinmaywardoffcataracts.QuinoacontainsvitaminsB6andE,aswellashighlevelsofimmunity-boostingironandzinc.It’salsoagoodsourceofdietaryfiber,packing5.2gramsperonecupserving.Sinceit’stechnicallynotagrain,quinoahasnogluten,makingittolerableinmostcasesforthosewithCeliacdiseaseorgrainsensitivities.
HOWTOBUYYou’llfindquinoaatmosthealth-foodstoresinitswholeform,andoccasionallyasflakesorflour.Quinoacomesinarainbowofcolors,includingred,brown,pink,orange,andblack.Comparedwithwhitequinoa,theredvariety—thesecondmostcommontypeintheUnitedStates—isnuttierandcontainsmorefiberineachserving.
HOWTOSTOREKeepquinoainanairtightcontainerinacool,drycabinet(awayfromsunlight)foruptotwoyears.
PREPARATIONTIPInitsunprocessedstate,quinoaiscoatedwithsaponin,abittersubstance.Mostquinoahasbeen“desaponized.”However,it’sstillagoodideatorinseitunderrunningwaterinafine-meshstrainerbeforecookingtoremoveanyremainingresidue.Tocook,combine1cupgrainswith1½cupswaterand¼teaspoonsaltinasaucepanovermediumheat,andbringtoaboil.Reduceheatandsimmer,covered,10to15minutes(youwillhave2½cupscookedquinoa).
recipesQuinoaCrunchwithSeasonalFruitandYogurtQuinoa,Apricot,andNutClustersQuinoa-and-TurkeyPattiesinPitawithTahiniSauceQuinoaandCornSaladwithToastedPumpkinSeedsHalibutinGreen-TeaBrothwithQuinoaStuffedSwissChardRollsStuffedPoblanosinChipotleSauceSwissChard,Mushroom,andQuinoaSaladQuinoaandToasted-AmaranthSlaw
Loadedwithvitamins,minerals,andfiber,beansarethecornerstoneofahealthydietandanutritionalfountainofyouth.Researchershavefoundthateatingtheseearthy-tastinglegumesisoneofthemostimportantdietaryfactorsinlongevity.
HEALTHBENEFITSConsideredamongthemostancientoffoods,beans—suchaschickpeas,lentils,black-eyedpeas,andblack,white,navy,andkidneybeans—deserveaprominentplaceinanykitchen.Aninexpensiveandvirtuallyfat-freesourceofprotein,allbeanspackahighdoseoffolate,Bvitamins,andiron.Particularlyhealthyfortheheart,beansmaylowerbloodpressureandcholesterol.Beanscontainlignans—phytoestrogensthatmayreducetheriskofestrogen-relatedcancers—andrecentstudieshaveshowntheselegumestobeespeciallyeffectiveincurbingpancreatic,colon,andprostatecancers.Theplentifulfiber(bothsolubleandinsoluble)inbeanshelpstolowerornormalizebloodsugarlevels,aboontothosewithdiabetes,hypoglycemia,orinsulinresistance.Besideslentils—whichcookquicklyanddon’tneedtobepresoaked—mostdriedbeansmaybeusedinterchangeablyinrecipes.Cannedbeanscontaincomparablenutrientstodriedvarieties,aslongasthecanisBPAfree.
HOWTOBUYWhenpurchasingdriedbeans,lookforthosethatappearlargelyunbroken,andbuyfromasourcethathasagoodturnover.Whenbuyingcannedbeans,considerorganicbrands,especiallyifyou’reconcernedaboutsodium.
HOWTOSTOREDon’tmixnewlypurchaseddriedbeanswitholderones;theoldertheyare,thelongertheytaketocook.Beanshavealongshelflife;keptinatightlysealedcontainerinacool,dryplace,beanswillstayfreshforuptoayear.
PREPARATIONTIPSortthroughdriedbeansbeforecookingthemtoremoveanysmallstonesortwigs;rinsewell.Soakbeansovernight(orupto24hours)intherefrigeratorbeforecooking.Or,asanalternative,placebeansinasaucepan,coverwithcoldwater,andbringtoaboil.Turnoffheatandsoakbeans,covered,for1hour.Tocook,bringbeansandsoakingliquidtoaboilinalargepot;reduceheatandsimmeruntilbeansaretender,anywherefrom30minutesto3hours,dependingonthetypeofbean.
recipesFrittataRancherawithBlackBeansSweetPotatoHummusBlackBeanSalsawithBakedChipsYellowSplitPeaDipChickpeaNibblesCrunchySplitPeaBitesGrilledMushroomBurgerswithWhiteBeanSpreadPitaSandwicheswithSpinach-ChickpeaSpreadHeartySpinachandChickpeaSoupLentil,Carrot,andLemonSoupwithFreshDillChiliwithChickenandBeansFattoushCannellini-BeanNiçoiseSaladLemonyLentilSaladWiltedKalewithCranberryBeansandDelicataSquashVegetable-RiceBowlwithMisoDressingStuffedPoblanosinChipotleSauceWhole-WheatPastawithLentils,Spinach,andLeeksLemonChickenwithAvocado-CornSalsaLentilswithGinger,GoldenBeets,andHerbs
Likebeans,commongreenpeas,alsoknownasgardenpeasorEnglishpeas,areatypeoflegume.Inthecaseofgreenpeas,thepodandseedsareimmatureandthereforetenderenoughtoeatraworminimallycooked;theflavorisfreshandsweet.
HEALTHBENEFITSLikemostlegumes,peasareagoodsourceofprotein,especiallyforvegetarians,andanexcellentsourceoffiber—acupofrawgreenpeaspacksmorethan30percentofanadult’sdailyfiberrequirements.ThatsamecupofpeasisalsoasurprisinglypotentsourceofvitaminC,offeringmorethanhalfaday’ssupply.PeasprovideagooddoseofvitaminK,folate,andthiamine,too.
HOWTOBUYIfyouaren’tgrowingpeasyourself,buythefreshestpossiblefromafarmorfarmers’market(inseasoninthespringandagaininlatesummerorearlyfall);apea’scompositionbeginstochangequicklyafterit’spicked.Lookforplump,brightgreenpods.Iffreshpeasaren’tanoption,choosefrozenovercanned.Whenpeasarefrozenquicklyafterpicking,theymaintainadecentamountofnutrients,whichtheyloseduringthecanningprocess.
HOWTOSTORERefrigeratefreshpeasintheirpodsinsideaplasticbagforuptothreedaysafterthey’repicked.
PREPARATIONTIPToshellfreshpeas,removethestemendofthepodandthestringyfiberalongtheseam.Prythepodopenwithyourfingersandpushoutthepeas.Blanchpeasinboilingwaterfor1to2minutestobrightentheircolor,thentossthemintosalads,pastas,orrisottoandotherricedishes.
DIDYOUKNOW?Thesamekindofcompound—anisobutylmethoxypyrazine—isresponsibleforthestrong,fresh“green”aromainbothgreenpeasandgreenpeppers.
recipesAsparaguswithShiitakes,Shallots,andPeasAsianChickenSaladwithBokChoyCitrus-RoastedSalmonwithSpringPeaSauceHalibutinGreen-TeaBrothwithQuinoa
Embodyingthegoodnessofsoyinitsleastprocessedform,edamamearesimplygreensoybeansharvestedbeforereachingmaturity.Theyhavefuzzypods,andamild,butteryflavorthatmakesthemanaddictivesnackorhorsd’oeuvre.
HEALTHBENEFITSNotonlydosoybeansprovidemoreproteinthanotherbeans,theycontainalltheessentialaminoacidsintheproportionsyourbodyneeds.Thismeanssoy,minusthesaturatedfatandcholesterol,isascompleteaproteinasmeat.Soyisalsohighinfolateandpotassium.Wheneverpossible,seekoutorganic,non-geneticallymodifiedsoybeans.
HOWTOBUYInthesummermonths,lookforfreshedamameatfarmers’markets;oftenyou’llseethemsoldinbunches,stillattachedtotheplant.Youcanalsofindfrozenedamame—bothinandoutofthepod—year-roundinthesupermarket.
HOWTOSTOREFreshedamameinthepodwilllastforuptoaweekintherefrigerator.Eatfrozenedamamewithinfourtofivemonths(youdon’tneedtothawbeforecooking).
PREPARATIONTIPForaneasysnack,boilthebeansintheirpodsuntilbrightgreenandheatedthrough,about4minutes.Drainandsprinklewithsalt,theneatstraightfromthepods.
DIDYOUKNOW?AlthoughfirstdomesticatedinChina,mostsoybeansnowcomefromtheUnitedStates(themajorityofthesesoybeansareusedforfeedinglivestock).OneoftheearliestAmericanproponentsofsoybeanswasBenjaminFranklin.In1770,hewrotetoafriendaboutthebeans,describinghowtheyweremadeintoasortof“cheese”hecalled“tau-fu.”
recipesSoy-WasabiSpreadHalibutinGreen-TeaBrothwithQuinoaSpinachPastawithCorn,Edamame,andGreenBeansEdamameandButternutSquashSuccotash
Perhapsthemostremarkablethingaboutnutsandseedsistheirheart-protectingquality.Eatingfattyfoodstoloweryourriskofheartdiseasemaysoundtoogoodtobetrue,butthat’sexactlywhathappenswhenyoumunchonnutsandseeds.Theyareamongtherichestsourcesofphytosterols—componentsofplantfatsthatlowercholesterolbyblockingyourabsorptionofit.
Nutsandseedsserveasagoodproteinsource,too—mostareatleasttenpercentprotein—andareplentifulinothernutrients,likefiberandvitaminE.Allinall,thisdynamicduoisworthkeepingonhandforaquick-energysnackoracrunchyadditiontosaladsandmore.
ALMONDSPECANSPISTACHIOSWALNUTSFLAXSEEDPUMPKINSEEDS
Thesenutrition-densenutsactuallygrowinsideafuzzyfruit.Oncethefruitripens,itsplitsaparttoexposeashellthathidesthealmondseed,whichweknowasthenut.Packedwithvitamins,minerals,andunsaturatedfats,thissweetnutbenefitstheheart,supportstheimmunesystem,andmayreducecancerrisk.
HEALTHBENEFITSEatingahandfulofalmondsadaycanprotectyourheart.Thealmond’smonounsaturatedandpolyunsaturatedfatshelplowerLDL(“bad”)cholesterol.VitaminEfightsinflammationandreducestheblood’sabilitytoclot,decreasingtheriskofheartattackandcoronaryheartdisease.Forthemostnutritionalvalue,choosealmondswiththeskinson.Theskiniswherephytonutrientscalledflavonoidsreside;theyfightdiseasebyenhancingthebody’simmunityandhelpingpreventcelldamagecausedbyenvironmentalpollutants.Theflavonoidsanthocyaninandquercetin,inparticular,mayworktopreventstrokeandurinarytractinfections,fightinflammation,andreducecancerrisk.Thealmond’sheftydoseofproteinandfibercontributestoitspower-snackstatus;itkeepsbloodsugarsteadyandsupportsmusclesandorgans.Additionally,almondsprovidebone-strengtheningmagnesiumandcalcium,andblood-supportingiron.
HOWTOBUYLookforalmondssoldinairtightcontainersorsealedbags.Ifbuyingfromabulkbin,askyourgrocerabouttheturnoverrate;thequicker,thebetter.
HOWTOSTOREKeepalmondsinatightlyclosedcontainerinacool,dryplace.Rawwholealmondsshouldstayfreshfortwoyears,whileroasted,slivered,sliced,andblanchedalmondsshouldkeepforaboutoneyear(sixmonthsifthepackageisopened).Thenutswilllastevenlongerwhenrefrigerated.
PREPARATIONTIPEventhoughyou’lllosesomeofthenutrientsbyblanchingalmonds,somerecipesforbakedgoodscallforthem.Toblanchyourown,dropalmondsintoboilingwaterfor30seconds.Afterdraining,poptheskinsoffwithyourfingers.Oruseregularalmonds—theflavorwillbethesame.
DIDYOUKNOW?Emergingresearchshowsthatalmondsmaybeprebiotic,meaningtheymayfuelthegoodbacteriainyourgut—boostingyouroverallimmunehealth.
recipesFreshMuesliwithAppleandAlmondsSablefishinTomato-SaffronStewPanfriedTroutwithAlmondsandParsleyWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoliSobaNoodle,Tofu,andVegetableStir-FryCauliflowerandBarleySaladwithToastedAlmondsOven-DriedFruitwithChocolateandToastedAlmonds
AnativeofNorthAmerica,nowgrownmainlyinGeorgiaandTexas,thepecanistheseedofaspeciesofhickorytree.IthaslongbeenassociatedwithSoutherndessertslikepieandpralines,butitsrich,satisfyingflavormakesitjustasperfectforhealthierfaresuchassalads,orasasnackallbyitself.
HEALTHBENEFITSAdailyhandfulofpecansreducesyouroverallriskofheartdisease.Unlikesaturatedfats,theunsaturatedfatsinpecanshelptolowercholesterollevels,especiallyLDL(“bad”)cholesterol.PecansalsocontaintheaminoacidL-arginine,whichmayimprovetheflexibilityofarterywallsanddecreasetheriskofarterialbloodclots.EatingpecansalsoaddsfiberandvitaminEtoyourdiet.
HOWTOBUYBuyunshelledpecansinthefall,theirpeakseason,andlookforshellswithnocracksorblemishes.Makesuretobuyshelledpecansinanairtightpackage.
HOWTOSTOREThebestplacetokeepunshelledpecansisinanairtightcontainerintherefrigerator(uptosixmonths)orthefreezer(uptooneyear).Keepshelledpecanswellwrappedinadry,coolspotuptothreemonths(orsixmonthsinthefreezer).
DIDYOUKNOW?Pecans’highfatcontentmakesthemparticularlypronetorancidityifbruisedorexposedtolight,heat,ormoisture,sohandlewithcare.
recipesPecanPancakeswithMixedBerryCompoteSautéedSpinachwithPecansandGoatCheeseFour-BerrySalad
toastingnutsTotoastalmonds,pecans,oranyothernuts,preheatovento350°F.Spreadnutsonarimmedbakingsheet.Cook,tossingonceortwice,untilfragrant,5to10minutes.
GrownintheAmericanSouthwesttoday,pistachiosoriginatedincentralAsia,wherethewordfortheopenshellalsomeans“laughing.”Thevividlycolorednutshaveabutterytastethatmakesthemirresistibleforsnacking;theyalsoaddflavor,crunch,andatouchofsophisticationtodishesbothsweetandsavory.
HEALTHBENEFITSRichinproteinandfiber,pistachiosareagreatsourceofenergyandarepackedwithantioxidants.Theymayevenreducethebody’sresponsetostress,makingthemawonderfulworkdaytreat.Thenutsarehighinpotassium,whichhelpsnormalizebloodpressure,maintainwaterbalanceinthebody,andstrengthenmuscles.Likemanyothernuts,theycontainhealthymonounsaturatedfats,whichcanhelplowerLDL(“bad”)cholesterolandpreventheartdisease.
HOWTOBUYChoosenutswithpartiallyopenedpalebeigeshells(avoiddyedpistachios),andpurchasethemfromastorethathasfrequentturnover.Stickwithunsaltedpistachiostoavoidaddedsodium,whichcounteractsthepotassiumpresentinthenuts.
HOWTOSTOREKeepnutsinanairtightcontainerintherefrigeratorforuptosixmonths,orinthefreezerforuptooneyear.
DIDYOUKNOW?Pistachiosgettheiremeraldhuefromchlorophyllinthenut,thesamecompoundthatgivesgreenleavestheircolor.
recipesGranolaQuinoa,Apricot,andNutClustersStrawberrieswithYogurtandPistachios
Dependingonhowyousplitawalnutinitsshell,thenutresembleseitheraheartorabrain—whichissoapt,really,sincethesenutsdowondersforboth.LoadedwithvitaminEandgood-for-youfats,walnutsalsohelpfightinflammationandprotectthecardiovascularsystem.
HEALTHBENEFITSMostnutsboasthealthyoil,butwalnutshaveanaddededge.Theyaretheonlynuts—andoneofthefewfoods—thatofferappreciableamountsofalpha-linolenicacid,orALA,anomega-3fattyacid.ALA,whichthebodycan’tmanufacture,protectstheheartbyimprovingyourratioofHDL(“good”)toLDL(“bad”)cholesterolandreducinginflammation,whileplayingasignificantroleinthedevelopmentofthebrainandcognitivefunction.Walnutsalsoprovideaconcentratedsourceofdisease-fightingantioxidants,includinggamma-tocopherol,atypeofvitaminE.
HOWTOBUYBecauseoftheirhighpolyunsaturatedfatcontent,walnutsaremoreperishablethanothernuts.Buyfromsourceswithahighturnover,andchoosenutsthatarestillintheshellifpossible.Ifyoudobuyshelledwalnuts,choosehalvesratherthanpieces,asmorecutorbrokensurfacesencourageoxidation.
HOWTOSTOREStorewalnutsinanairtightcontainerintherefrigerator(upto6months)orfreezer(upto1year)tomaximizefreshness.
DIDYOUKNOW?Artistsusedtorelyonwalnutoilasadryingagentforpaintbecauseitsslowdryingtimeallowedforevenapplicationoverabroadsurface.Theoilwouldformasolidfilmafterlongexposuretoair,renderingcolorsrichandluminouswithitstranslucency.Infact,MichelangelousedwalnutoilinpaintingtheSistineChapel.
recipesBananaBreadwithWalnutsandFlaxseedRoastedRedPepperandWalnutDipSpicedNutsandSeedsGreekYogurtandVegetableSandwichesPaprikaShrimpwithWalnutsWalnut-CrustedChickenBreastsOrange-WalnutOliveOilCakewithSweetYogurtFour-BerrySaladDoubleDarkChocolateandGingerBiscotti
Richinfiber,phytochemicals,andomega-3fattyacids,flaxseedisextremelynutritious.Youcanreapitsrichrewardsbyeatingonlyatablespoonofgroundflaxseedaday;addittoyouroatmealoranomeletforbreakfast,orslipitintoapeanutbuttersandwichforlunch.
HEALTHBENEFITSAboutthesamesizeassesameseeds,theseshinybrownseedsareoneoftherichestsourcesofalpha-linolenicacid(ALA),anessentialfattyacidintheomega-3family,whichprovidesanti-inflammatorybenefitsandprotectsagainstatherosclerosis,heartdisease,andstroke.Flaxseedalsocontainsabalanceofsolubleandinsolublefibertohelpwithdigestionandcardiovascularhealth,andit’sanexcellentsourceoflignans—phytoestrogensassociatedwithloweredriskofhormone-relatedcancers,includingbreastcancer.Tomaketheseed’shealthbenefitsmoreavailabletoyourbody,grindflaxseedbeforeusingit.Buytheseedwholeandprocessafewtablespoonsatatimeusingaspicegrinderoraspecializedflaxseedgrinder.Thehighfatcontentofflaxseedcanmakeitgorancidquicklyonceyoubreakthehull,souseitimmediatelyaftergrinding.
HOWTOBUYFlaxseedcomesindarkbrownandgoldenvarieties.Togetthehighestlevelofnutrients,buywholeflaxseedandmakesurethestorehasahighturnovertoensurefreshness.Ifpurchasingpregroundflaxmeal,makesureit’sbeenvacuum-packedandkeptrefrigerated.
HOWTOSTORETopreventoxidation,refrigerateorfreezewholeorgroundflaxseedinatightlysealedcontainer.
PREPARATIONTIPYoucanintegratemoreflaxintoyourdietbymixinggroundseedsintofruitsmoothies,darksauces,andstews.Youcanalsoincorporateflaxintomanybakingrecipeswithoutdiminishingitshealthbenefits.Foreverycupofflour,tryreplacing¼cupwithgroundflax.
DIDYOUKNOW?Flaxseedcomesfromthesameblue-floweredplant,Linumusitatissimum,thatbringsuslinenfabricandthelinseedoilusedinwoodworking.
recipesPowerProteinSmoothieBananaBreadwithWalnutsandFlaxseedOatBran–ApplesauceMiniMuffinsWhole-WheatPastaSalad
Morethanjustathriftysnackscoopedfromajack-o’-lantern,pumpkinseedsareatruenutritionaltreasure,richinproteinandminerals.Pumpkinsyieldlarge,flatseedswithaslightlychewytextureandamellow,nuttyflavor.Dependingonthevarietyofthepumpkin,someoftheolive-greenseedscomeencasedinanediblewhiteshell.
HEALTHBENEFITSWhentheancientAztecssnackedonpumpkinseeds,theywereontosomething:Justahandfuloftheseseedsoffersaconcentratedsourceofproteinandenergy-producingmagnesium,alongwithgenerousamountsofimmunity-protectingzinc.Abundantinphytosterols,whichhelplowercholesterol,pumpkinseedsalsoprovideplentyoffiberwheneatenintheirshells.
HOWTOBUYScoopseedsfromanactualpumpkinorbuytheseedsraworroasted,prepackagedorinbulk.“Pepitas”arealsopumpkinseeds,typicallyhulled.
HOWTOSTOREBecauseoftheirhighoilcontent,pumpkinseedsturnrancideasily,sorefrigeratetheminanairtightcontainerandeatwithinamonthortwo.Youcanalsofreezethemforseveralmonths.
PREPARATIONTIPRoastedpumpkinseedsaredeliciouseatenoutofhandoraddedtogranolaortrailmix.Toasttheminasmallskilletovermedium,shakingpanoccasionally,untiljuststartingtodarken,2to3minutes(becarefulnottoletthemburn).Transfertoaplatetocool.
DIDYOUKNOW?Youcanroastandeattheseedsofanytypeofpumpkin,whetherit’saculinarypumpkinusedtomakeasweetpumpkinpieorafieldpumpkincarvedforHalloween.
recipesQuinoaandCornSaladwithToastedPumpkinSeedsArugulawithMaple-RoastedPumpkinChickenwithPumpkin-SeedMole
Thedesireforanimalproteinisperhapsnotuniversal,butcertainlyprimal.Everycellinyourbodycontainsprotein;itaccountsforhalfthebody’sdryweight.Animalfoodsareone-stopsourcesforhigh-qualityprotein,offeringalltheessentialaminoacidsneededforgoodhealth.Yetnotallanimalproteinsareequalintermsoftheirnutritionalvalue.Insteadofredmeat,whichishighinsaturatedfat
andthereforeraisesLDL(“bad”)cholesterol,thefocushereisonthreehealthiertypesofanimalprotein:eggs,yogurt,andfattyfish.Insteadofsaturatedfat,fattyfishcontainmostlypolyunsaturatedfats,particularlyheart-healthyomega-3s.TheyalsopackawealthofBvitaminsandminerals.Yogurtisarichsourceofcalcium,protein,andbeneficialbacteria—anditworkswonderfullyinallkindsofdishes,includingbreakfastsmoothies,dips,dressings,anddesserts.Eggscontainhigh-qualityproteinaswell.Infact,theyarethestandardagainstwhichallotherproteinsourcesaremeasured.Atthesametime,theyoffervaluablevitamins,andyoucan’tbeattheirversatilityinthekitchen.
EGGSYOGURTSABLEFISHRAINBOWTROUTWILDALASKANSALMON
Longknownasafoeofthecholesterol-conscious,eggshavegarneredabadrap.However,thereismuchtoredeemthispowerfulproteinsource;inmoderation,eggs—whichwerefirstrecordedasfoodinChinaaround1400b.c.—supplyawealthofnutrientsinonedelicate,affordablepackage.
HEALTHBENEFITSProtein-richeggsincludealltheaminoacids—thebuildingblocksofprotein—thebodyneeds.Notonlydoesthiskindofproteinpreserveleanmuscle,italsocreatesafeelingoffullness,whichisintegraltoweightmanagement.Ifit’sproteinyou’reafter,don’trelyonthewhitesalone.Whiletheysupplyalittlemorethanhalfanegg’sprotein—aswellasniacin,riboflavin,magnesium,andpotassium—theyolksstealthenutritionalshow.Contributingtoeyehealthandbrainfunction,thebrightyellowcentercontainsvitaminA,riboflavin,choline(theeggisnature’sbestsourceofthisnutrient),folate,andthecarotenoidsluteinandzeaxanthin,whichprotectagainstmaculardegenerationandcataracts.Theyolksdocontainallofanegg’scholesterol,butresearchhasshownthatonlyalittlemakesitintothebloodstream.Ifyouhavenormalcholesterollevels,aneggadayshouldnotadverselyaffectyourhealth.Forpregnantwomen,wholeeggscanbeparticularlyimportantfortheirabundanceofBvitamins—nutrientsthatinfluenceababy’sbrainandnervous-systemdevelopment.FewfoodsotherthaneggscontainvitaminD,whichincreasesthebody’smetabolismofcalciumandassistswithproperimmunefunction.
HOWTOBUYANDSTOREEggcolorisdeterminedbythebreedofhenbuthasnobearingonflavor,quality,ornutrition.Theegg’sgrade—AA,A,orB—indicatesitsqualityintermsofweightandappearance;usuallyonlyAAandAarefoundinstores,withlittledifferencebetweenthetwoinnutritivevalue.Theweight,age,andbreedofahendeterminehowtheeggisformedandthereforeitssize:medium,large,orextra-large.Checkthecartonforthedateitwaspacked:Eggsstoredinthecoldestpartoftherefrigerator(notinthedoor,whichistoowarm)shouldlastfourtofiveweeksfromthepackeddate.Openthecartontocheckforcracksbeforebuying.
PREPARATIONTIPMediumeggsworkwellformostuses.Therecipesinthisbooktypicallycallforlargeeggs.Separateeggswhilecold,butbringeggwhitestoroomtemperaturebeforebeating;thishelpsthemachieveafullervolume.Tohardcookeggs,placetheminasaucepan;addenoughwatertocoverby1inch.Bringwatertoasimmer;removefromheat.Cover,andletstand12minutes.Drainandrinseeggsundercoldrunningwater.Unpeeledeggscanberefrigeratedforupto1week.
ABETTEREGG?Here’showtodecipherthelabelsonthewiderangeofspecialtyeggsnowavailable,soyoucanmakeaninformedbuyingdecision.OMEGA-3EGGSarefromchickenswhosefeedincludesflaxseed,fishoil,orotherfoodsrichinomega-3fattyacids,whichhelpreducetheriskofheartdiseaseandstroke.Theyolksboastomega-3levelsaboutthreetofivetimeshigherthanthoseofregulareggs.CAGE-FREEEGGScomefromhensthatliveonlyinside,butroamfreeinabarnorpoultryhouse.FREE-RANGEEGGSareproducedbyhensraisedoutsideorwithaccesstotheoutdoors(butanopendoordoesn’tmeanahennecessarilysteppedoutside).ORGANICEGGSarelaidbyhensraisedoncertified-organicfeedandwhohaveaccesstotheoutdoorsandexerciseareas,accordingtoUSDAregulations.Allantibioticuseisprohibited.PASTEURIZEDEGGSreducetheriskofcontaminationbysalmonellabacteria,themostfrequentlyreportedcauseoffood-borneillness.(Cookingeggsthoroughlykillssalmonella,soit’sathreatonlyifyoueatyoureggsraw.)
LOW-CHOLESTEROLEGGScomefromchickensfedanall-vegetariandietthat’salsohighincanolaoil.Theycontainatleast25percentlesscholesterolthanothertypesofeggs.
recipesEgg,Kale,andRicottaonToastFrittataRancherawithBlackBeansMushroomandScallionFrittataHard-CookedEggWhiteswithAvocadoEggSaladSandwichesSalmonSaladandCurriedEggonMultigrainBreadMushroomSoupwithPoachedEggsandParmesanCheeseCannellini-BeanNiçoiseSaladRoastedAsparagusSaladwithPoachedEggs
DerivedfromaTurkishwordmeaning“tothicken,”yogurtisago-tonutritioussnack.Theveryprocessofyogurt-makingincreasesitshealthbenefits:Milkisfirstheated,thenfermentedwithbacteria.Theresultisacreamy,tangytreatalivewithfriendlymicrobesthataiddigestion.
HEALTHBENEFITSToboostyourcalciumintake,reachforyogurt:Onecupprovidesupto45percentofanadult’sdailyrequirement.Alongwiththecalciumcomesprotein,ahostofBvitamins,andmineralssuchaspotassiumandphosphorus.Yogurt’smostuniquehealthattribute,though,isitsbacteria;someofthesebacteriahelpfermentthemilk,butotherstrainsareprobiotic.TheseliveandactiveculturesincludeLactobacillusbulgaricusorL.acidophilusandStreptococcusthermophilus(someyogurtmakersaddothercultures,too),andmayhelpmaintainthehealthofthedigestivetract,boosttheimmunesystem,preventyeastinfections,andlowercholesterol.
HOWTOBUYANDSTORELookforyogurtthatcontainsonlymilkandliveandactivecultures—nosugarorartificialsweeteners.(Addyourownchoppedfruitandnaturalsweetener,ifyouwant.)Skipyogurtlabeled“heattreated,”whichmeansitwasheatedafteritwasmade,aprocessthatdestroysliveandactivecultures.Refrigerateyogurtinanairtightcontainer,andcheckthesell-bydate;itshouldbesafetoeatforafewdaysafterthat.Don’tfreezeit—thefreezingprocessmaydestroysomeofyogurt’shealthybacteria.
DIDYOUKNOW?Thelacticacidinyogurtmakesitscalciumeasiertodigest,andtheculturesinyogurteasethebody’sabsorptionofcalcium.Soevenifaservingofyogurtandaservingofmilkcontainthesameamountofcalcium,yougetmoreofitifyouchooseyogurt.
PREPARATIONTIPIfarecipecallsforGreekstyleyogurt,andyoucan’tfindit,strainregularyogurttoachievethesamecreamytexture:Placeitinafinestraineroverabowl;refrigerateforaboutonehour.Discardliquidaccumulatedinthebowl.
recipesPapaya-GingerSmoothiePapaya-BerryYogurtParfaitsGreekYogurtandVegetableSandwichesOrange-WalnutOliveOilCakewithSweetYogurtStrawberrieswithYogurtandPistachios
Alsoknownasbutterfishorblackcod(thoughit’snotrelatedtocodfish),thislargecold-waterfishlivesinthenorthPacificOcean.Itsflakywhitefleshisflavorfuland,yes,buttery,withanomega-3oilcontentthatrivalsthatofsalmon.Sablefishtastesmilderthanotherfattyfish,but,likethem,itcanbepreparedbyhigh-heatcookingmethodssuchasgrilling.LimitedsuppliesandhighdemandinJapanhavedrivenupthepriceofsablefish,butit’sahealthfulandflavorfulsplurge.(Andit’sanenvironmentallysoundchoice.)
HEALTHBENEFITSLikemostfish,sablefishisagreatsourceofprotein,Bvitamins(especiallyniacinandB12),andminerals(notablyselenium).Itshinesbrightest,however,infatcontent:A5-ounceservingprovidesabout3gramsofheart-healthyomega-3s,namelythepowerfulpairofdocosahexaenoicacid(DHA)andeicosapentaenoicacid(EPA).Harvestedfromrelativelypurewaters,sablefishalsohasverylowlevelsofmercury,PCBs,anddioxinscomparedwithmanyotherfish.
HOWTOBUYChooseAlaskanorCanadiansablefish,ifpossible,whichtendtobemoresustainablyharvestedthansablefishfromWestCoastfisheries.Lookforfilletsorsteakswithfirm,moistfleshandlittletonofishysmell.Sablefishfreezeswell,andsmokedsablefishhasexcellentflavor;youcanbuybothkindsatspecialtyfishshopsandonline.
HOWTOSTOREEatfreshsablefishthesamedayyoubuyit;thehighoilcontentmakesthisfishespeciallypronetospoilage.Frozenfishshouldbethawedintherefrigerator,notonlyforsafetybutbecausethawingtooquicklycancompromisetexture.
PREPARATIONTIPTogrill,rubfilletalloverwithoil,andseasonwithsaltandpepper.Cookovermediumheatuntilfishflakeswithaforkandisopaquethroughout,3to4minutesperside.
DIDYOUKNOW?Sablefishswimatdepthsasgreatas9,800feetandareamongthelongest-livingspeciesoffish;theoldestdocumentedonewas94yearsold.
recipesSablefishinTomato-SaffronStewHoisin-GlazedSablefishwithBokChoySablefishenPapillotewithShiitakeMushroomsandOrange
ThisnativeAmericanfish—arelativeofPacificsalmonandArcticchar—isprizedforitsdelicateflavor.Whilefishingistheonlywaytoobtainwildrainbowtroutinthiscountry,supermarketscarrystockfromU.S.farms.Fortunately,rainbowtroutfarmsaregenerallywellmanagedandsustainable,withalowriskofpollution.
HEALTHBENEFITSComparedwithotherfish,rainbowtroutisarelativelyinexpensivesourceofinflammation-fightingomega-3fattyacids,with1.6gramsina5-ounceserving.Likeotherfattyfish,trout’somega-3saremainlythescientificallysupporteddocosahexaenoicacid(DHA)andeicosapentaenoicacid(EPA).Protein-richtroutalsoharborsplentyofBvitamins;eatingoneservinggivesyou37percentofthedailyrequirementofpantothenicacid,89percentofniacin,andwellover100percentofB12.Anditprovidesahealthydose—89percent—oftheantioxidantselenium.
HOWTOBUYRelativelysmall(aboutapoundperfish),farmedtroutareoftensoldwhole;chooseafishwithbrightredgillsandshinyskin.Youcanalsofindthembutterfliedwithbonesandheadremoved,orasfillets;lookforfleshthat’spalepinktowhiteincolorandfirmtothetouch.
HOWTOSTOREEattroutthesamedayyoubuyit;ifyouneedtostoreitforaday,placethewrappedfishonabedofcrushediceonthebottomshelfofyourrefrigerator.
PREPARATIONTIPBrushfilletswithoil,andgrillorbroiluntilcookedthrough,6to8minutes(turnhalfwaythroughifgrilling).
DIDYOUKNOW?Steelheadtrout,anothersought-aftergamefish,aresimplyrainbowtroutthathavetraveledfromfreshwaterstreamstosaltwaterforpartoftheirlives.Theirscaleslosethecharacteristicrainbowhueandbecomesilverygray,acolorthatimprovestheirchancesofsurvivalinthesea.
recipesGrilledTroutwithOreganoPanfriedTroutwithAlmondsandParsley
Highlyregardedforitsdeliciousflavor,salmonhasastellarnutritionalreputation,yetlacksthehighmercurylevelsthattaintsomeofitsseafoodkin.FromBvitaminstoomega-3s,thispowerfoodisahealthycatchinmorewaysthanone.
HEALTHBENEFITSCelebratedforitsomega-3fattyacids,salmonoffersbothdocosahexaenoicacid(DHA)andeicosapentaenoicacid(EPA),buttheamountvarieswiththetypeofsalmon.Researchshowstheseomega-3scanhelplowertriglyceridelevelsandbloodpressureandmayevenalleviatesymptomsofrheumatoidarthritis.Wildsalmon’spinkhue,whichcomesfromadietofnutrient-richkrill,signalsanabundanceofcarotenoids,mainlyastaxanthin,whichhasanti-inflammatoryproperties.Themineralselenium,anotherantioxidantfoundinsalmon,protectshealthycellsbyfightingofffreeradicals;italsohelpsthyroidfunction.SalmonboastsBvitamins(includingniacin,B6,B12)andvitaminD,whichisfoundnaturallyinfewfoods.Considercannedwildsalmonwhenfreshisnotanoption;ityieldsthesamebenefits.
HOWTOBUYRich-tastingwildsalmonisthesafestbet.Itoffersmorenutrientsthanfarmed;typically,wildAlaskansalmonmakesabetterenvironmentalchoice,too.Thefarmingprocesspollutesoceanwaters,oftenrequirestheuseofantibiotics,andresultsinfish(soldas“Atlanticsalmon”)withlowerlevelsofvitaminDandomega-3sthanwild.FarmedsalmonalsotendtobehighinPCBs(polychlorinatedbiphenyls),duetotheirdietoffishmeal.Andbecausefarmedsalmondon’teatwildcrustaceans,theyeitherhavepalerfleshthanwildsalmonorarefedcolor-alteringdietarysupplements.(Askyourfishmongerhowthefishwasraisedorcaught.)
HOWTOSTOREKeepfreshsalmonintherefrigeratorwrappedinpaperforuptotwodays.Frozensalmonmaybestoredinaresealableplasticbagforuptothreemonths.
PREPARATIONTIPSalmontastesbestwhenpreparedsimply,showcasingitsnuancedflavor.Itpairswellwithcitrusandfreshherbs.Tobroil,rubwithoilandseasonwithsaltandpepper.Cookjustuntilthefleshisopaque,butstillmoist,6to8minutes.
DIDYOUKNOW?Whenwildsalmonswimupstreamfromtheoceanintoriversandstreamstospawn,theyhelpreplenishthosefreshwaterhabitatswithnutrientssuchasnitrogenandphosphorus.
recipesSteamedSalmonwithAvocadoSalmonSaladandCurriedEggonMultigrainBreadPoachedSalmonwithAsparagus,Herbs,andBabyGreensRoastedSalmonandParsnipswithGingerCurry-RubbedSalmonwithNapaSlawCitrus-RoastedSalmonwithSpringPeaSauceMisoSalmonwithCilantroSauce
BreakfastStartersandSnacksSandwichesandWrapsSoupsandStewsSaladsMainDishesSideDishesDesserts
powerproteinsmoothiepapaya-gingersmoothieavocado-pearsmoothiecherry-berryteasmoothiegranolaquinoacrunchwithseasonalfruitandyogurtfreshmuesliwithappleandalmondswhole-graintoastwithgoatcheeseandraspberriespapaya-berryyogurtparfaitsbananabreadwithwalnutsandflaxseedoatbran–applesauceminimuffinsegg,kale,andricottaontoastfrittatarancherawithblackbeansmushroomandscallionfrittatapecanpancakeswithmixedberrycompotesteamedsalmonwithavocadohard-cookedeggwhiteswithavocado
PowerProteinSmoothie
SERVES2
Pomegranatejuiceofferspowerfulantioxidantsthatstrengthenthevascularsystem.Flaxseedaddsaboostoffiberandomega-3fattyacids.
2cups(12ounces)mixedfreshorfrozenberries1cup(about8ounces)drainedsilkentofu¼cupunsweetenedpomegranatejuice2tablespoonshoney,plusmoretotaste2tablespoonsgroundflaxseed1teaspoonfinelygratedpeeledfreshginger
Pureeallingredientsinablenderuntilsmooth,15to20seconds,addingupto1tablespoonmorehoney,ifdesired.Dividebetweentwoglasses,andserve.perserving:270calories;.03gsaturatedfat;.4gunsaturatedfat;0mgcholesterol;54gcarbohydrates;8.5gprotein;6.5mgsodium;9.2gfiber
Papaya-GingerSmoothie
SERVES4
PapayasuppliesheftydosesofvitaminAandenzymestoaidmorningdigestion.
1largepapaya(MexicanorSolo,about1pound),peeled,halvedlengthwise,seedsremoved,cutinto½-inchdice1cupicecubes⅔cupplainlow-fatyogurt1tablespoonfinelychoppedpeeledfreshginger1tablespoonhoneyJuiceof2lemons16freshmintleaves,plus4sprigsforgarnish
Pureefirst6ingredientsinablender.Thinwithwaterasnecessary.Blendinmintleaves.Divideamongfourglasses.Garnishwithmintsprigs;serve.perserving:92calories;.5gsaturatedfat;.3gunsaturatedfat;2.4mgcholesterol;20.7gcarbohydrates;3gprotein;33mgsodium;2.2gfiber
Avocado-PearSmoothie
SERVES4
Avocadoprovidesfolicacid,fiber,andmonounsaturatedfattyacids;pearaddsextrasolublefiberandsweetness.
1ripe,firmHassavocado½cup(about4ounces)drainedsilkentofu1cupunsweetenedpearjuice2tablespoonshoney½teaspoonpurevanillaextract2cupsicecubes
Cutavocadoinhalflengthwise;removepit,thenscorefleshintocubes.Withalargespoon,scrapefleshintoablender.Addtofu,pearjuice,honey,andvanilla,andpureeuntilsmooth.Addice;blenduntilsmooth.Divideamongfourglasses,andserve.perserving:164calories;1.1gsaturatedfat;5.8gunsaturatedfat;0mgcholesterol;23.3gcarbohydrates;2.3gprotein;6.5mgsodium;3.8gfiber
Cherry-BerryTeaSmoothie
SERVES4
Cherrieshelppreventinflammation,andblueberriesofferantioxidants,includingvitaminsCandK.Africanrooibosisateathat’shighinantioxidantsandsubtlysweet,butyoucanalsouserosehips,ginger,orhibiscus.
1cupplainGreekstyleyogurt(2percent)2cups(10ounces)frozensweetcherries1cup(5ounces)frozenredgrapes½cup(3ounces)frozenblueberries¾to1cupchilledbrewedherbaltea,preferablyAfricanrooibos
Pureeyogurt,fruit,and¾cupteainablenderuntilsmooth;addmoreteaasneeded.Divideamongfourglasses,andserve.perserving:130calories;.8gsaturatedfat;.1gunsaturatedfat;3.7mgcholesterol;25.3gcarbohydrates;6.2gprotein;21.4mgsodium;2.4gfiber
Granola
MAKES12CUPS
Chock-fullofgrains,nuts,seeds,fruits,andnaturalsweeteners,granolaiseasytoprepare,and,whenit’shomemade,it’smuchlowerinsugarandfatthanstore-boughtvarieties.Thisbasicrecipecanbeeasilyadaptedtocreatemanydifferentversions,includingthethreevariationsthatfollow.Youcanomitthenutsorthedriedfruit,asdesired.Foraveganoption,simplyomittheeggwhites;thegranolawon’tbeascrunchybutwillstillbedelicious.Freezegranolainanairtightcontainerforuptothreemonths(itthawsquickly),orstoreatroomtemperatureforuptotwoweeks.
6cupsold-fashionedrolledoats(notinstant)1¼cupschoppednuts,suchasrawalmonds,pistachios,walnuts,pecans,ora
combination(optional)¼cuprawhulledpumpkinseeds(pepitas)orsunflowerseeds⅓cupgroundflaxseedortoastedwheatgerm,oracombination¾teaspoongroundcinnamon3largeeggwhites¾teaspooncoarsesalt¾cupsweetener,suchashoney,agave,orunsulfuredmolasses⅓cupextra-virginoliveoil1cupcoarselychoppeddriedfruit,suchassourcherries,cranberries,currants,
raisins,apricots,figs,orpineapple
1Preheatovento350°F.Inabowl,combineoats,nuts(ifusing),pumpkinseeds,flaxseed,andcinnamon.Inanotherbowl,whisktogethereggwhitesandsaltuntilfrothy.Addhoneyandoil,andwhisktocombine.Stirintooatmixtureuntilcombined.2Spreadmixtureinevenlayersontworimmedbakingsheets.Bake20minutes;removefromoven,anduseaspatulatogentlyflipthegranolaandmoveitfromouteredgestocenter(tobrownevenly).Returntooven,andcontinuetocook
untilgoldenbrown,about10minutesmore.Coolcompletelyonsheets,thentransfertoabowl;stirindriedfruit.per½-cupserving:207calories;.7gsaturatedfat;5.5gunsaturatedfat;0mgcholesterol;30gcarbohydrates;6gprotein;68mgsodium;3.8gfiber
SUGGESTEDCOMBINATIONSPistachios,SunflowerSeeds,SourCherries,andToastedCoconutUse1¼cupschoppedpistachiosand¼cupsunflowerseedsinthebase.Aftergranolahasbeenbaked,stirin1cupdriedsourcherriesand½cuptoastedunsweetenedcoconut.Almonds,PumpkinSeeds,Currants,andPuffedBrownRiceUse1¼cupsslicedalmondsand¼cuppumpkinseedsinthebase.Aftergranolahasbeenbaked,stirin1cupdriedcurrantsand½cuppuffedbrownricecereal.MacadamiaNutswithCrystallizedGingerandPineappleUse1¼cupschoppedmacadamianuts,andmolassesasthesweetenerinthebase.Add¾teaspoongroundgingertotheoatmixture.Aftergranolahasbeenbaked,stirin¾cupchoppeddriedpineapple,¼cupchoppedcrystallizedginger,and½cuptoastedunsweetenedcoconut.
QuinoaCrunchwithSeasonalFruitandYogurt
SERVES4
High-proteinquinoamakesadelicioustoppingthatkeepswell.Here,thetoastedgraingivescrunchtoyogurtandfruit.Youcouldalsoaddafewtablespoonstoyourfavoritecerealforaddedtexture.
1cupquinoa,rinsedanddrained1tablespoonagavesyrup1tablespoonneutral-tastingoil,suchascanolaorsafflower4cupsplainGreekstyleyogurt(2percent)2cupsmixedfreshfruit,suchasberriesandcut-uppeachesormango
1Preheatovento375°F.Mixquinoawithsyrupandoil;spreadinanevenlayeronarimmedbakingsheet.Bakeuntilcrisp,stirringoccasionally,10to12minutes.Transfertoaplate,andletcoolbeforeserving.Storequinoacrunchinanairtightcontaineratroomtemperatureforupto4weeks.2Toserve,divideyogurtamongfourbowls,andtopeachwithfruitand2tablespoonsquinoacrunch.perserving:397calories;3.5gsaturatedfat;5gunsaturatedfat;15mgcholesterol;53gcarbohydrates;25gprotein;89mgsodium;3gfiber
FreshMuesliwithAppleandAlmonds
SERVES2
Madefromuncookedoats,driedfruits,andnuts,mueslidoesnotcontainsweeteners,oil,orothermorefatteningingredientsfoundinmanystore-boughtcereals.Nondairymilk,suchashazelnut,almond,orhempmilk,makesaneasysubstitutionforthosewithlactoseintolerance.
¾cupold-fashionedrolledoats(notinstant)¼cupslicedalmonds½cupplainGreekstyleyogurt(2percent)¼cupmilk½apple,diced2to4tablespoonshoney
1Preheatovento350°F.Spreadoatsandalmondsevenlyonarimmedbakingsheet.Bakeuntilalmondsaregoldenbrown,stirringoccasionally,7to8minutes.Transfertoaplate,andletcoolcompletely.(Thecerealcanbestoredforupto1weekinanairtightcontainer.)2Inasmallbowl,stirtogether¾cuptoastedoatmixture,theyogurt,andmilk.Coverandrefrigerateuntiloatsaresoft,about1hour,oruptoovernight.3Toserve,spoonmuesliintotwobowls.Dividingevenly,topwithappleandremainingtoastedoatmixture;drizzlewithhoney.perserving:322calories;1.4gsaturatedfat;5.4gunsaturatedfat;5.6mgcholesterol;49gcarbohydrates;13.8gprotein;36.3mgsodium;5.3gfiber
Whole-GrainToastwithGoatCheeseandRaspberries
SERVES2
Goatcheesemaybeagoodoptionforthosewhocan’ttoleratecow’smilk,andwhencombinedwithtartraspberriesontoastedbread,it’shardforanyonetoresist.
2sliceswhole-grainbread,toasted2ouncesfreshgoatcheese½cup(3ounces)freshraspberries1tablespoonhoney
Dividingevenly,spreadtoastwithgoatcheeseandtopwithberries.Mashtheberriesslightlywithafork,anddrizzlewithhoney.perserving:205calories;4.4gsaturatedfat;2.4gunsaturatedfat;13mgcholesterol;28gcarbohydrates;8.8gprotein;261mgsodium;4gfiber
Papaya-BerryYogurtParfaits
SERVES6
Papayaandberriesaddfiberandantioxidantstothesebreakfastcups,whileminthelpssoothethedigestivetract.Ifyouusestore-boughtgranolainsteadofmakingyourown,besuretolookforvarietiesthatarelowinfatandsugar.
1piece(2inches)freshginger5tablespoonshoney1½teaspoonsfinelygratedlemonzest,plus1tablespoonfreshlemonjuice1largepapaya(MexicanorSolo,about1pound),peeled,halvedlengthwise,
seedsremoved,cutinto½-inchdice1cup(6ounces)freshblackberries1cup(6ounces)freshraspberries2cupsplainGreekstyleyogurt(2percent)¼cupfinelychoppedfreshmint,plussprigsforgarnish½cupGranola
1Usingthelargeholesofaboxgrater,grateginger(unpeeled)intoafinesievesetoverabowl;presswithaflexiblespatulatoextractabout1tablespoonjuice(discardsolids).Add2tablespoonshoneyandthelemonjuice;whisktocombine.Addpapaya,blackberries,andraspberries,andtossgentlytocoat.2Mixyogurt,remaining3tablespoonshoney,andthezest.Spoonhalfthefruitmixtureintosixglasses,dividingevenly.Sprinklewithchoppedmint.Topwithhalftheyogurtmixtureandhalfthegranola,againdividingevenly.Layerwiththeremainingfruit,yogurt,andgranola.Garnishwithmintsprigs,andserve.perserving:190calories;1.2gsaturatedfat;1.1gunsaturatedfat;5mgcholesterol;35gcarbohydrates;8.5gprotein;40mgsodium;4.7gfiber
BananaBreadwithWalnutsandFlaxseed
MAKES1LOAF;SERVES8
Bananabreadstendtobehighinfatandsugar,butthiswholesomeloafreliesprimarilyonbananastokeepthebreadmoistandflavorful.Walnutsandagenerousamountofgroundflaxseedaddtextureandplentyofnutrients;substitutetoastedpecansforthewalnutsifyoulike,oromitthenutsaltogether.
2tablespoonsunsaltedbutter,melted,plus1teaspoon,softened,forpan½cupwhole-wheatflour¾cupall-purposeflour¼cupgroundflaxseed¾teaspooncoarsesalt¾teaspoonbakingpowder½teaspoonbakingsoda1largewholeegg,plus1largeeggwhite½cuppackedlightbrownsugar1½teaspoonspurevanillaextract¾cupmashedveryripebananas(about2)½cupwalnuts,toastedandcoarselychopped(optional)
1Preheatovento350°F.Brusha9-by-5-by-3-inchloafpanwithsoftenedbutter.Inabowl,whisktogetherbothflours,flaxseed,salt,bakingpowder,andbakingsoda.2Withanelectricmixeronmedium-lowspeed,beatwholeeggandeggwhiteuntilthoroughlycombined.Addmeltedbutter,thesugar,vanilla,andbananas,andmixuntilcombined.Addtheflourmixture,andmixonlowspeedjustuntilincorporated.Stirinwalnutsbyhand.3Pourbatterintopreparedpan.Bakeuntilgoldenbrownandatesterinsertedintothecentercomesoutclean,about35minutes.Letcoolslightlyinpanonawirerackbeforeturningoutontoracktocoolcompletely,topsideup.Thebread
canbewrappedtightlyinplasticandkeptatroomtemperatureforupto4days.perserving:263calories;3gsaturatedfat;7.5gunsaturatedfat;35mgcholesterol;37gcarbohydrates;6.1gprotein;231mgsodium;4.3gfiber
OatBran–ApplesauceMiniMuffins
MAKES2DOZEN
Loadedwithsolublefiber,theold-fashionedoatsinthesemuffinshelpreducecholesterolandregulatebloodsugar.Datesandapplesauce—bothfulloffiber,vitamins,andnaturalsugars—createacomplexcaramelflavorwhencombinedwiththehoney.
2cupsunsweetenedapplesauce2ouncesdates,pittedandchopped(about½cup)1cupwheatbran½cuplow-fatbuttermilk1largeegg2tablespoonshoney¾teaspoonfinelygratedpeeledfreshginger½teaspoonpurevanillaextract½cupplus2tablespoonsall-purposeflour2tablespoonsgroundflaxseed1¼teaspoonsbakingsoda¼teaspoonsalt¼teaspoongroundallspice¼cupplus1tablespoonold-fashionedrolledoats(notinstant)
Vegetableoilcookingspray
1Preheatovento375°F.Cookapplesauceanddatesinamediumsaucepanovermediumheat,stirringfrequently,untilmixtureisreducedto1¼cups,15to20minutes.Transfertoalargebowl,andletcoolcompletely.2Addbran,buttermilk,egg,honey,ginger,andvanillatoapplesaucemixture,stirringtocombine.Letstand10minutes.3Whisktogetherflour,flaxseed,bakingsoda,salt,allspice,and¼cupoats.Stirintoapplesaucemixture.4Coattwomini-muffintinswithcookingspray.Spoonbatterintopreparedcups,fillingeachtothebrim.Sprinkletheremaining1tablespoonoatsovermuffins,dividingevenly.Bake,rotatingtinshalfwaythrough,untilatesterinsertedintothecenterscomesoutclean,20to23minutes.Letcoolcompletelyintinsonwireracks.Muffinscanbestoredupto3daysatroomtemperatureinanairtightcontainer.perserving(1muffin):43calories;.1gsaturatedfat;.4gunsaturatedfat;9mgcholesterol;9gcarbohydrates;1.4gprotein;86mgsodium;1.6gfiber
Egg,Kale,andRicottaonToast
SERVES2
Lightlysautéedgreenstransformastandardegg-and-toastbreakfastintoaspecialmorningmealthatcouldalsoserveasalightsupper.Thekaleaddsahealthyboostofcalcium,folicacid,andcarotenoids,aswellasvitaminK.
2tablespoonsextra-virginoliveoil2garliccloves,crushed4cupschoppedtrimmedkale(about1largebunch),preferablyLacinato3tablespoonswater2tablespoonsfreshlemonjuice½teaspooncoarsesalt
Freshlygroundpepper2slicesrusticbread,toasted3tablespoonsricottacheese2largeeggs
1Heat1tablespoonoilinamediumskilletovermedium-high.Cookgarlicuntilbarelygolden,stirringfrequently,about1minute.Addkaleandthewater;cookuntiltender,stirringoccasionally,about8minutes.Addlemonjuiceandsalt,andseasonwithpepper;stirtocombine.2Spreadeachsliceofbreadwithhalfofthecheese.Topwithkalemixture,dividingevenly.3Heatremaining1tablespoonoilinanotherskilletovermedium.Crackeggsintoskillet,oneatatime.Cookuntilwhitesarejustset,about2minutes.Withaspatula,carefullyplaceaneggoneachbruschetta,andserve.perserving:313calories;4.2gsaturatedfat;14gunsaturatedfat;12mgcholesterol;27gcarbohydrates;12.7gprotein;731mgsodium;1.3gfiber
FrittataRancherawithBlackBeans
SERVES4
Afrittataisanexcellentmake-aheadmeal,deliciousservedhot,cold,oratroomtemperature.Blackbeansareagreatsourceoffiber,whichhelpstobalancebloodsugar.
6largewholeeggsplus2largeeggwhites¼cupfinelychoppedfreshflat-leafparsleyCoarsesaltandfreshlygroundpepper1tablespoonextra-virginoliveoil1onion,finelychopped1½cupsgrapeorcherrytomatoes,halved2 jalapeño chiles, finely chopped (ribs and seeds removed for less heat, if
desired)¼cupcrumbledfreshgoatcheese1can(15ounces)blackbeans,drainedandrinsed
1Heatbroiler,withrack4inchesfromtheheatsource.Inalargebowl,whisktogetherwholeeggs,eggwhites,andparsley;seasonwith½teaspoonsaltand¼teaspoonpepper.2Heatoilinamediumovenproofskilletovermedium.Addonion,tomatoes,andjalapeños;cook,stirringoccasionally,untilonionhassoftened,about6minutes.Addeggmixture.Sprinkleevenlywithcheese.Cover,reduceheattolow,andcookuntileggsarealmostset,5to7minutes.Meanwhile,heatbeansinasmallsaucepanovermedium-lowuntilwarmedthrough(addwateriftoodry);seasonwithpepper.3Uncoverskillet,andplacefrittataunderbroiler.Cookuntilthetopissetandjustbeginningtobrown,3to4minutes.4Runaflexiblespatulaaroundedgeoffrittatatoloosenfrompan,thenslideontoaplate.Cutfrittataintowedges,andservewithblackbeans.perserving:268calories;3.3gsaturatedfat;4.1gunsaturatedfat;3mgcholesterol;21gcarbohydrates;18gprotein;762mgsodium;7gfiber
MushroomandScallionFrittata
SERVES4
Anycombinationofmushroomsworkswellinthisdish;chooseamongshiitake,cremini,oyster,ormaitake.
3largewholeeggsplus3largeeggwhites¼cupcottagecheese6mushrooms,trimmed,cleaned,andthinlysliced4scallions,trimmedandfinelychoppedCoarsesaltandfreshlygroundpepper1tablespoonextra-virginoliveoil
1Heatbroiler,withrack4inchesfromheatsource.Inalargebowl,whisktogetherwholeeggs,eggwhites,andcottagecheese.Addmushroomsandscallions;seasonwith½teaspoonsaltand¼teaspoonpepper.2Heatoilinamediumovenproofskilletovermedium.Addeggmixture.Cookuntileggsarealmostset,3to5minutes.3Transferskillettobroiler.Cookuntilthetopissetandjustbeginningtobrown,3to4minutes.Runaflexiblespatulaaroundedgeoffrittatatoloosenfrompan.Cutintowedges,andserve.perserving:112calories;1.8gsaturatedfat;5gunsaturatedfat;160mgcholesterol;3.5gcarbohydrates;7.7gprotein;254mgsodium;.6gfiber
PecanPancakeswithMixedBerryCompote
SERVES4
Combiningberries(goodsourcesofvitaminCandanthocyanins)withvitaminE–filledwheatgermandpecansmaximizesthisbreakfastfavorite’santioxidantproperties.
2cups(12ounces)mixedfreshorfrozenberries(thawed)1tablespoonhoney1teaspoonfinelygratedlemonzest½cupall-purposeflour¼cupwhole-wheatflour¼cuptoastedwheatgerm2teaspoonsbakingpowder½teaspoonbakingsoda¼teaspoonsalt1cupplainlow-fatyogurt2tablespoonsunsaltedbutter,melted,plusmoreforpan1largeegg½cuppecans,coarselychopped
1Inasmallsaucepan,bringberries,honey,andlemonzesttoaboil.Reduceheattoasimmerandcook,stirringoccasionally,untilthickened,7to8minutes.Transfertoabowl.2Preheatovento200ºF.Whisktogetherflours,wheatgerm,bakingpowder,bakingsoda,andsalt.Inanotherbowl,whisktogetheryogurt,meltedbutter,andegg;addflourmixtureandpecansandwhiskuntiljustmoistened(battershouldbeslightlylumpy;donotovermix).3Heatagriddleorlargeskilletovermedium.Lightlycoatgriddlewithbutter.Workinginbatches,add¼cupbatterperpancake,usingthebackofaspoontospreadtoabout4inchesindiameter.Cookuntilbubblesappearonsurfaceandstarttoburst,1to3minutes.Flipwithathinspatula,andcookuntillightly
brownedontheotherside,1to2minutesmore.Transfertoabakingsheetandkeepwarmintheovenwhileyoumakemorepancakeswithremainingbatter.Servewarm,toppedwithberrymixture.perserving:368calories;6gsaturatedfat;13gunsaturatedfat;72mgcholesterol;40gcarbohydrates;12gprotein;566mgsodium;6gfiber
SteamedSalmonwithAvocado
SERVES4
Asteamedsalmonfilletmakesforahealthful—andunexpectedlydelicious—morningmeal,especiallywhenservedwithavocado.Bothfoodsareexcellentsourcesofunsaturatedfats,whichbenefittheheart.
2lemons(1slicedintothinrounds,1cutintowedges)4wildsalmonfillets(each1inchthickandabout4ounces)Coarseseasalt,suchasfleurdesel1ripe,firmHassavocado
1Arrangelemonroundsonbottomofabamboosteamerbasket.Seasonsalmonfilletsonbothsideswith¼teaspoonseasalt,dividingevenly.Placesalmonontopoflemonrounds,andcoverwithsteamerlid.2Bringabout1inchofwatertoasimmerinalargeskillet.Placesteamerbasketinskillet,andsteamuntilfishisopaquethroughout,about7minutes.3Cutavocadoinhalflengthwise,andremovepit;peelandthinlyslice.Arrangeavocadoandsalmononplates.Seasonsalmonwithmoresalt,ifdesired,andservewithlemonwedges.perserving:303calories;3.2gsaturatedfat;12.3mgunsaturatedfat;69mgcholesterol;7.7gcarbohydrates;24gprotein;180mgsodium;3.9gfiber
Hard-CookedEggWhiteswithAvocado
SERVES4
Thisbreakfastisagoodoptionforanyonemonitoringcholesterolintake:Eggwhitesdon’tcontainanysaturatedfat,andavocadoshavemonounsaturatedfat,whichactuallyhelpslowerLDL(“bad”)cholesterol.
8largehard-cookedeggs2ripe,firmHassavocadosCoarsesaltandfreshlygroundpepper1tablespoonextra-virginoliveoil
1Peeleggsandcutinhalf.Removeyolks(reserveyolksforanotheruse,ifdesired).Tearwhitesinto1-inchpieces;divideamongfourbowls.2Cutavocadosinhalflengthwise,andremovepits.Usingaspoon,scrapeoutbite-sizepiecesintobowls,dividingevenly.Seasonwithapinchofsaltandpepper.Drizzleeachservingwith¾teaspoonoil,andserve.perserving:211calories;2gsaturatedfat;13gunsaturatedfat;0mgcholesterol;9.1gcarbohydrates;9gprotein;238mgsodium;6gfiber
sweetpotatohummussteamedartichokeswithtwodippingsaucesartichoke-spinachdiproastedredpepperandwalnutdipsoy-wasabispreadblackbeansalsawithbakedchipsclassicguacamolecrisptofuwithvegetablesandsesame-gingerdippingsauceyellowsplitpeadiptaramasalataquinoa,apricot,andnutclustersbeetchipsroastedredpepperswithanchovieschickpeanibblesandcrunchysplitpeabitesspicednutsandseeds
SweetPotatoHummus
MAKES4CUPS
Sweetpotatoes’orangehueisthebeautifulresultofawealthofbeta-carotene,whichhelpssupporteyehealthandimmunity.ChickpeasprovidearichsourceofsolublefiberandB-vitaminsforcardiovascularhealth.Byservingthisdipwithcrisp-tendervegetablessuchasredpeppersandbroccoli,youwillalsogetvitaminC,selenium,andsulforaphane,anantioxidantshowntopreventcertaintypesofcancers.Whole-wheatpitabreadisanotherhealthful,fiber-richalternativetocrackers.
1poundsweetpotatoes(about2),peeledandcutinto1-inchpieces1can(15ounces)chickpeas,drainedandrinsed¼cupfreshlemonjuice(from1to2lemons)¼cuptahini(sesameseedpaste)2tablespoonsoliveoil2teaspoonsgroundcumin1garlicclove,finelychoppedCoarsesaltandfreshlygroundpepper½teaspoonhotorsmokedpaprika,forgarnish
1Fillalargepotwith2inchesofwater;setasteamerbasket(orcolander)insidepot,andbringwatertoaboil.Addpotatoes;reduceheattoasimmer,cover,andcookuntilpotatoesaretender,10to12minutes.2Transferpotatoestoafoodprocessor.Addchickpeas,lemonjuice,tahini,oil,cumin,andgarlic.Pureeuntilsmooth,about1minute;thinwithupto2tablespoonsofwaterifnecessary.Add¼teaspoonsaltandseasonwithpepper.Letcool;refrigerateforupto1weekinanairtightcontainer.Garnishwithpaprikabeforeserving.per¼-cupserving:106calories;.6gsaturatedfat;3.4gunsaturatedfat;0mgcholesterol;14.8gcarbohydrates;2.9gprotein;151mgsodium;2.7gfiber
SteamedArtichokeswithTwoDippingSauces
SERVES4
Steamedartichokesareoftenservedwithmeltedbutterandothersaucesthatarehighinfatandhavelittlenutritionalvalue.Thedipshereusehealthieringredientsandintegratespicesandherbsforboldflavor.
STEAMEDARTICHOKES1lemon4globeartichokes(12ounceseach)
Prepareabowlofwaterlargeenoughtoholdalloftheartichokes.Peel1lemonwithavegetablepeeler,thencutinhalfandsqueezethejuiceintothebowl.Removeanytoughouterleavesfromartichokes.Workingwithoneartichokeatatime,useaserratedknifetocutoffthetopquarterofeach.Usekitchenshearstotrimsharptipsoftheleaves.Removeanysmallleavesfrombottomandtrimstemjustenoughthatartichokecanstandupright;placeinlemonwatertokeepitfromturningbrownwhilerepeatingwithremainingartichokes.Fillalargepotwith2inchesofwater;setasteamerbasket(orcolander)insidepot,andbringwatertoaboil.Placethelemonpeelandartichokes,stemendsdown,inbasket.Coverandsteamuntilbasesofartichokesareeasilypiercedwiththetipofasharpknife,about20minutes.Whencoolenoughtohandle,useasmallspoontoscoopoutcentercone;scrapeoutpurpleleavesandfuzzychoke.Serveartichokeswithdippingsauces,asdesired.perserving(artichoke):61calories;.1gsaturatedfat;0gunsaturatedfat;0mgcholesterol;14gcarbohydrates;4gprotein;121mgsodium;7gfiber
TARRAGON-YOGURTSAUCEMAKES1CUP
¾cupplainGreekstyleyogurt(2percent)1 teaspoon finelygrated lemonzest, and1 tablespoonplus1 teaspoon fresh
lemonjuice1tablespoonfinelymincedfreshtarragon1tablespoonfinelymincedfreshflat-leafparsleyCoarsesaltandfreshlygroundpepper
Mixtogetheryogurt,lemonzestandjuice,tarragon,parsley,and1teaspoonsalt;seasonwithpepper.per¼-cupserving:30calories;.6gsaturatedfat;0gunsaturatedfat;2.8mgcholesterol;2.3gcarbohydrates;3.6gprotein;495mgsodium;.2gfiber
SPICYAÏOLI
MAKES1CUP
2garliccloves1largeeggyolk1tablespoonDijonmustard2tablespoonsfreshlemonjuice¾cupextra-virginoliveoil1tablespoonsweetpaprika¼teaspooncayennepepper¼to½teaspoonhotsauce,suchasTabascoCoarsesaltandfreshlygroundblackpepper
Bring1inchofwatertoaboilinasmallsaucepan.Blanchgarlicuntiltender,3to5minutes;drainandmashgarlicintoapaste.Whisktogethergarlic,eggyolk,mustard,andlemonjuiceinabowl.Slowlywhiskinoiluntilemulsified.Whiskinpaprika,cayenne,hotsauce,and1teaspoonsalt;seasonwithpepper.per2-tablespoonserving:202calories;3.2gsaturatedfat;18.5gunsaturatedfat;25.6mgcholesterol;1.5gcarbohydrates;.5gprotein;287mgsodium;.3gfiber
Artichoke-SpinachDip
MAKESABOUT2CUPS
Fiber-richartichokesarethebaseofthisvegetable-cheesedip—andtheirtenderleavesstandinas“chips.”Thecombinationofpart-skimricottaandmozzarellacheesesreplacesthesourcreaminoriginalrecipesforthiscrowd-pleasingpartyfood,resultinginthesamecreamytexturebutlesssaturatedfat.
2lemons5globeartichokes2cupsfirmlypackedbabyspinach2tablespoonsmayonnaise1smallshallot,finelychopped1garlicclove,finelychopped¾cuppart-skimricottacheeseCoarsesaltandfreshlygroundblackpepper⅛teaspooncayennepepper⅓cupplus2tablespoonsshreddedpart-skimmozzarellacheese1tablespoonshreddedparmesancheese
1Preheatovento350°F.Preparealargebowlofwater.Peel1lemonwithavegetablepeeler,thencutinhalfandsqueezethejuiceintothebowl.Removeanytoughouterleavesfromartichokes.Workingwithoneartichokeatatime,useaserratedknifetocutoffthetopquarterofeachartichoke.Usekitchenshearstotrimsharptipsoftheleaves.Removeanysmallleavesfrombottomandtrimstemsoartichokecanstandupright;keepinlemonwatertokeepitfromturningbrownwhilerepeatingwithremainingartichokes.2Fillalargepotwith2inchesofwater;setasteamerbasket(orcolander)insidepot,andbringwatertoaboil.Placethelemonpeelandartichokes,stemendsdown,inbasket.Coverandsteamuntilbasesofartichokesareeasilypiercedwiththetipofasharpknife,about20minutes.Letcool.Pulloffleaves,andreserveforserving.Triminnerpartofeachartichoketotheheart;scrapeoutfuzzychokeanddiscardit.
3Whileartichokesarecooking,fillanotherlargepotwith2inchesofwater;setasteamerbasket(orcolander)insidepot,andbringwatertoaboil.Addspinach;coverandcookuntilwilted,about2minutes.Removebasketwithspinach;whencoolenoughtohandle,squeezeoutasmuchwateraspossible,andcoarselychopspinach.4Finelygratethezestofremaininglemon,thencutinhalfandextractjuice.Inafoodprocessor,combinezestandjuicewithartichokehearts,mayonnaise,shallot,garlic,ricotta,¼teaspoonsalt,andcayennepepper;seasonwithblackpepper.Pulseuntilcombined.Stirinspinachandallbut1tablespoonmozzarella.Transfertoanovenproofdish.Sprinklemixtureevenlywithparmesanandtheremaining1tablespoonmozzarella.5Bake10minutes;removefromoven.Heatbroiler.Broildipuntiledgesarebubblingandtopisgoldenbrown,2to3minutes.Serveimmediatelywithreservedartichokeleaves.per¼-cupserving:226calories;2.6gsaturatedfat;1.8gunsaturatedfat;15mgcholesterol;20gcarbohydrates;9gprotein;296mgsodium;3gfiber
RoastedRedPepperandWalnutDip
MAKES2¼CUPS
Thisrobustred-pepperdipisbasedonmuhammara,aMiddleEasternspecialtywhosenamedescribesitsbrick-redcolor.Forbestresults,makeitadayaheadtolettheflavorsblend.Servewithtoastedpitawedgesorcrudités.
3redbellpeppers(about1pound)1whole-wheatpita(6-inchsize),toasted1cupwater1smallgarlicclove¾cupwalnutpieces,toasted,plusmoreforgarnish1½teaspoonspaprika,plusmoreforgarnish(optional)¾teaspoongroundcumin1tablespoonbalsamicvinegar1tablespoonfreshlemonjuice2teaspoonsextra-virginoliveoil,plusmorefordrizzlingCoarsesaltandfreshlygroundpepper
1Roastpeppersdirectlyoverflameofagas-stoveburneronhighheat,turningwithtongs,untilblackenedallover.(Orplacepeppersunderthebroiler,turningoften,untilskinhascharred.)Transferpepperstoabowlandcoverwithplasticwrap.Letsteam15minutes.Usingpapertowels,ruboffskins,thenremovestems,seeds,andribs.2Breaktoastedpitabreadinto2-inchpieces;placeinabowlandaddthewater.Letsoakuntilsoft,about10minutes.Transfertoasieve,anddrainwell,pressingoutexcesswater.3Processgarlicandwalnutsinafoodprocessoruntilfinelyground,about10seconds.Addpaprika,cumin,theroastedpeppers,andthepitabread;processuntilsmooth,about10seconds.Addvinegar,lemonjuice,oil,and¼teaspoonsalt(ortotaste);seasonwithpepper.Pulseuntilcombined.
4Transferdiptoabowl;coverwithplasticwrap.Refrigerateatleast1hour,oruptoovernight.Beforeserving,bringtoroomtemperature;drizzlewithoil,andsprinklewithwalnutsandpaprika,asdesired.per¼-cupserving:111calories;1gsaturatedfat;7.3gunsaturatedfat;0mgcholesterol;7.6gcarbohydrates;2.7gprotein;118mgsodium;1.8gfiber
Soy-WasabiSpread
MAKES3CUPS
Edamamearearichsourceoffiberandphytochemicalsthatmayhelplowercholesterol,protectbones,andbalancehormonelevels.Servethisspicyspreadwithricecrackersasananytimesnackorforapartyhorsd’oeuvre.Thedipisalsodeliciouspairedwithcucumber,celery,andcarrotsticks.
1poundfrozenshellededamame(soybeans)1¼cups(about10ounces)drainedsilkentofu1teaspoonfinelygratedlemonzest,plus2tablespoonsfreshlemonjuice1tablespoonChinesehotmustard2teaspoonswasabipaste
CoarsesaltBlacksesameseeds,forgarnish
1Bringalargepotofwatertoaboil.Addedamame;cookuntiltender,about5minutes.Draininacolander.Rinseundercoldrunningwatertostopthecooking,thendrainagain.2Pureeedamame,tofu,lemonzestandjuice,mustard,wasabi,and½teaspoonsaltinafoodprocessor.Spreadcanberefrigeratedinanairtightcontainerforupto2days.Garnishwithsesameseedsbeforeserving.per¼-cupserving:51calories;0gsaturatedfat;0gunsaturatedfat;0mgcholesterol;4gcarbohydrates;4.7gprotein;82mgsodium;1.9gfiber
BlackBeanSalsawithBakedChips
MAKES2CUPSSALSAAND48CHIPS
Thiszestysalsaishighinproteinandfiberandlowinfat,anditmakesagreataccompanimenttogrilledmeat,chicken,orfish.It’squickworktomakeyourownbakedtortillachips,andtheyaresomuchmorehealthfulthananythingyoucanbuyfromthestore.
1can(19ounces)blackbeans,drainedandrinsed1smalltomato,seededandcutinto½-inchdice2scallions,trimmedandfinelychopped1jalapeñochile,minced(ribsandseedsremovedforlessheat,ifdesired)½cupcoarselychoppedcilantro2tablespoonsfreshlimejuice(from2limes)
Coarsesalt6flourtortillas(8-inchsize),preferablywhole-wheat2teaspoonsextra-virginoliveoil
1Heatbroiler.Pulse¼cupblackbeansinafoodprocessoruntilcoarselychopped;transfertoabowl.Addremainingbeanstobowlalongwiththetomato,scallions,jalapeño,cilantro,limejuice,and½teaspoonsalt.Stirtocombine.2Cuteachtortillainto8wedges.Arrangeinasinglelayeronabakingsheet;brushwithoil,dividingevenly.Broiluntilcrispandgoldenbrown,1to2minutesperside.Transferchipstoawireracktocool.Servewithsalsa.per¼-cupdipand6chipserving:179calories;.2gsaturatedfat;.6gunsaturatedfat;0mgcholesterol;26.8gcarbohydrates;7gprotein;349mgsodium;5.5gfiber
ClassicGuacamole
MAKES1½CUPS
Goodguacamolereliesonsoft,ripeavocados.TheHassvarietyhasabutteryfleshwithdelicateherbalflavor.Ifyoudon’thaveamortarandpestle,crushthefirstfouringredientsinabowlwithawoodenspoon,thenuseaforktomashtheguacamole.
2tablespoonsfinelychoppedwhiteonion2tablespoonsfinelychoppedcilantro1¼teaspoonsfinelychoppedjalapeñochile(ribsandseedsremovedforless
heat,ifdesired)
Coarsesalt1ripeHassavocadoJuiceof1lime3tablespoonsfinelychopped,seededtomato(optional)
1Withalargemortarandpestle,mashonion,1tablespooncilantro,jalapeño,and¼teaspooncoarsesaltuntilsmoothandjuicy.2Cutavocadoinhalflengthwise,andremovepit.Scoreintocubes,thenuseaspoontoscoopoutfleshintomortar.Mashslightly(avocadoshouldremainsomewhatchunky).Stirinlimejuice,tomato(ifusing),andremainingtablespooncilantro.Seasonwithmoresalt,asdesired.Serveimmediately.per¼-cupserving:56calories;.7gsaturatedfat;3.9gunsaturatedfat;0mgcholesterol;3.4gcarbohydrates;.8gprotein;88mgsodium;2.4gfiber
CrispTofuwithVegetablesandSesame-GingerDippingSauce
SERVES4
Lowincaloriesandsaturatedfat,tofuprovidesahealthfulsourceofproteinandmakesanenergizingsnack.Pressingthetofuextractssomeoftheliquidsoitwillcrispintheoven.
21ounces(1½packages)firmtofu,drainedandhalvedcrosswise1tablespoonsesameseeds,toasted1½teaspoonstoastedsesameoil
Coarsesalt5teaspoonscoarselychoppedpeeledfreshginger¼cuptahini(sesameseedpaste)5teaspoonslow-sodiumtamarisoysauce1½teaspoonshoney1teaspoonricevinegar3tablespoonscoolwater8ouncesgreenbeans,trimmed½headgreencabbage,cutinto½-inch-thickwedges1 red bell pepper, ribs and seeds removed, cut lengthwise into½-inch-thick
strips
1Preheatovento400°F.Placetofuonarimmedbakingsheetlinedwithadoublelayerofpapertowels;coverwithanotherdoublelayerofpapertowels.Placeabakingsheetontop,andweightwithcannedgoodsoraheavyskillet.Letdrain30minutes,thentransfertoacuttingboardandpatdrywithmorepapertowels.2Cuttofuinto24piecesandplaceinabowl.Addsesameseeds,½teaspoonsesameoil,and¼teaspoonsalt;tosstocombine.Arrangetofuinasinglelayeronarimmedbakingsheet.Bakeuntilgoldenbrownandlightlycrisponbottom,12to15minutes.Useaspatulatofliptofu,andbakeuntilothersideiscrisp,about10minutesmore.Transfertoaplateandletcoolcompletely.3Pulsegingerinafoodprocessoruntilfinelychopped.Addtahini,tamari,honey,remaining1teaspoonsesameoil,andthevinegar;processuntilcombined.Withmachinerunning,addthewater.Processuntilsmooth.4Prepareanice-waterbath.Bringapotofwatertoaboil.Blanchgreenbeansuntilcrisp-tenderandbrightgreen,1to2minutes.Useaslottedspoontotransferbeanstotheicebathtostopthecooking.Letcool,stirringfrequently,thendrainandpatdrywithpapertowels.5Dividegreenbeans,cabbage,bellpepper,andtofuintofourservings.Dividesauceamongfoursmallcupsfordipping,andservewithin2hours,orrefrigerate,covered,forupto1day.perserving:314calories;2.3gsaturatedfat;8gunsaturatedfat;0mgcholesterol;21.3gcarbohydrates;19.4gprotein;412mgsodium;6.7gfiber
TwoDipsforCrudités
Vegetables,ofcourse,makehealthysnacks,andareespeciallyappetizingwhenservedwithflavorfuldips.Yellowsplitpeasaretheprotein-richbasisofonespread;tarama—curedcarporcodroe,usedinGreekandTurkishcooking—flavorstheother.Theroeissoakedinwatertoremovemuchofitssaltiness,thensqueezedofexcessmoisture.Lookfortaramaatspecialtyfoodstores.Servedipswithcruditésandtoastedbaguetteorwhole-grainbreadslices.
YELLOWSPLITPEADIPMAKES2CUPS
2carrots,coarselychopped2celerystalks,coarselychopped½whiteonion4sprigsthyme4sprigsflat-leafparsley1tablespoonwholeblackpeppercorns1cup(8ounces)yellowsplitpeas4cupswaterCoarsesaltandfreshlygroundpepper1tablespoonfreshlemonjuiceExtra-virginoliveoil,fordrizzling1smallredonion,thinlysliced1tablespoonplus1teaspooncapers,rinsedanddrained
Wrapcarrots,celery,whiteonion,herbs,andpeppercornsintoabundle;tiewithkitchentwine.Combinesplitpeaswiththewater,½teaspoonsalt,andherbbundleinasaucepan.Bringtoaboil.Reducetoasimmer;cookuntilsplitpeasaretender,about45minutes.Discardbundle.Reserve½cupcookingliquid.Drainsplitpeas;letcoolslightly.Pureesplitpeas,lemonjuice,1teaspoonsalt,and¼cupreservedcookingliquidinafoodprocessoruntilsmooth,addingmoreliquidasneeded.Toserve,drizzlespreadwithoil,topwithredonionandcapers,andseasonwithpepper.per¼-cupserving:124calories;.5gsaturatedfat;3gunsaturatedfat;0mgcholesterol;17gcarbohydrates;6.54gprotein;408mgsodium;.2gfiber
TARAMASALATAMAKES1CUP
½cuptarama(fromone8-ouncejar)½russetpotato,peeledandcutinto1-inchchunksCoarsesaltandfreshlygroundpepper1tablespoonplus1teaspoonfreshlemonjuice2tablespoonsextra-virginoliveoil
Placeroeinabowlandcoverwithcoldwater;soak10minutes.Draininafinesievelinedwithcheesecloth.Rinse;drainagain.Gathercheeseclotharoundroe,andsqueezeoutasmuchliquidaspossible.Meanwhile,coverpotatoinasaucepanwith2inchescoldwaterandadd½teaspoonsalt.Bringtoaboil,andcookuntiltender,about5minutes.Drain,andletcool.Pureeroe,potato,andlemonjuiceinafoodprocessor.Withmachinerunning,addoilandprocessuntilsmooth.Seasonwithpepper.per¼-cupserving:101calories;1gsaturatedfat;4.6gunsaturatedfat;136mgcholesterol;3.3gcarbohydrates;8.4gprotein;104mgsodium;.2gfiber
CRUDITÉSThedipshereareaccompaniedbyspringproduce,butnearlyanyvegetablecanbeusedinaplatterofcrudités.Servetendervegetables,suchascelery,snappeas,andbabycarrots,raw;broccoli,greenbeans,andcauliflowerarebetter(andloselittlenutritionalvalue)whenblanchedfor2to3minutesinboilingwaterandthenshockedinanice-waterbath.
Quinoa,Apricot,andNutClusters
MAKES20
Inthisversionofagranolabar,clustersofquinoa,apricots,pistachios,andsunflowerseedsmakeasweetanddelightfullychewysnack.Whitequinoaisusedinthisrecipe,butyoucansubstituteanyvariety;allsharethesamenutritionalqualities,flavor,andtexture.
1½cupswater¾cupwhitequinoa,rinsedanddrained1½cupsold-fashionedrolledoats(notinstant)½cuprawshelledsunflowerseeds½cuprawshelledpistachios,coarselychopped1cupdriedapricots,preferablyunsulfured,thinlysliced¼cupsugar½teaspooncoarsesalt¼cuphoney2tablespoonsneutral-tastingoil,suchascanolaorsafflower1½teaspoonspurevanillaextract2largeeggsplus1largeeggwhite,lightlybeaten
Vegetableoilcookingspray
1Preheatovento350°F.Bringthewatertoaboilinasmallsaucepan.Addquinoa;returntoaboil.Stironce;cover,andreduceheattoasimmer.Cookuntilquinoaisslightlyunderdone(itwillfinishcookingintheoven)andhasabsorbedmostoftheliquid,about12minutes.Usingaslottedspoon,transferquinoatoarimmedbakingsheet.Bake,fluffingwithaforkoccasionally,untilpalegolden,30to35minutes.Transfertoalargebowl,andletcool.2Spreadoatsevenlyonthebakingsheet;bake,stirringoccasionally,untillightlybrowned,about15minutes.Addoatstobowlwithquinoa.Spreadseedsonbakingsheet;bake,stirringoccasionally,untillightlytoasted,about7minutes.Addtoquinoamixture;letcool.Reduceoventemperatureto300°F.3Tossnuts,apricots,sugar,andsaltwithquinoamixture.Mixhoney,oil,andvanillaintoeggs;stirintoquinoamixture.4Lineanunrimmedbakingsheetwithparchmentpaper;lightlycoatwithcookingspray.Place¼cupmixtureontosheetforeachcluster,spacingthem3inchesapart.Flattento¼inchthick.Bake,rotatingsheethalfwaythrough,untilcrisp,about25minutes.Letcoolcompletelyonawirerack.Storelooselycoveredwithaluminumfoil,forupto2days,atroomtemperature.perserving(2clusters):329calories;3.4gsaturatedfat;7.2gunsaturatedfat;42.3mgcholesterol;49gcarbohydrates;10gprotein;139mgsodium;5gfiber
BeetChips
SERVES4
Amandolinemakeseasyworkofslicingbeetspaperthin;ifyoudon’thaveone,youcanuseaverysharpknife,butthesliceswilltakelongertodryoutintheovenandwon’tbeascrisponcecooled.You’llneedfourrimmedbakingsheetstomakethechips,oryoucanbaketheminbatches.
2beets1teaspoonextra-virginoliveoil
1Preheatovento350°F,withracksinupperandlowerthirds.Peelbeetsandsliceinto1/16-inch-thickroundswithamandoline.Inalargebowl,tossbeetswiththeoil.Dividebeetsamongtworimmedbakingsheets,arrangingtheminsinglelayers.Stackanotherrimmedbakingsheetontopofeach.2Bakeuntiledgesofbeetsbegintodryout,about20minutes.Removetopsheetsandrotatebottomsheetsfromuppertolowerracksandfromfronttoback.Continuebaking,uncovered,10to20minutesmore,removingchipsastheydryoutcompletely(theywilllightenincolor).Transfertoawirerack;chipswillcrispastheycool.Storeinanairtightcontainerforupto5daysatroomtemperature.perserving:28calories;.2gsaturatedfat;.3gunsaturatedfat;0mgcholesterol;3.9gcarbohydrates;.7gprotein;32mgsodium;1.1gfiber
RoastedRedPepperswithAnchovies
SERVES4
Anchoviesareamongthebestsourcesofomega-3fattyacids.Here,thetinyfishtopstripsofroastedredpeppersandareservedovercrustybread—butthemixturecanalsobeaddedtosandwichesorsalads.Lookforanchovyfilletspackedinsalt,whichcanberinsedoffforalesssaltyflavorthantheoil-packedkind.
2redbellpeppers1garlicclove,verythinlysliced1tablespoonplus1teaspoonextra-virginoliveoil4anchovyfillets,quarteredCrushedredpepperflakes(optional)
1Roastbellpeppersdirectlyovertheflameofagasburner,turningwithtongs,untilblackenedallover.(Alternately,roastpeppersunderthebroiler,turning,untilskinhascharred.)Transferpepperstoalargebowl,andcoverwithplasticwrap.Letsteamabout15minutes.Usingpapertowels,ruboffskins;removestems,ribs,andseeds.Cuteachpepperlengthwiseinto8strips.Transfertoasmallnonreactive(glassorceramic)bowl.2Addgarlicand1tablespoonoiltopeppers;letmarinateatleast1hour(orupto2daysintherefrigerator,coveredtightly).3Toserve,arrangepeppersonaplatter,andtopeachstripwithananchovyquarter.Sprinklewithcrushedredpepperflakes,ifdesired,anddrizzlewithremainingteaspoonoil,dividingevenly.perserving:67calories;1gsaturatedfat;4gunsaturatedfat;3mgcholesterol;4gcarbohydrates;2gprotein;149mgsodium;1gfiber
ChickpeaNibblesandCrunchySplitPeaBites
Loadedwithfolate,iron,andBvitamins,chickpeasandsplitpeasarealsohighinproteinandfiber.Heretheycombinetomakeasatisfyingmid-afternoonsnack;youcanalsoserveeitherofthemasaneasyhorsd’oeuvre,alongsideabowlofolives.
CHICKPEANIBBLESMAKES1CUP
1can(15ounces)chickpeas,drainedandrinsed2tablespoonsoliveoil
Coarsesalt1teaspoonchilipowder
Preheatovento375°F.Patchickpeasdry,thentossinabowlwithoil,½teaspoonsalt(ortotaste),andthechilipowder.Spreadinanevenlayeronarimmedbakingsheet,andbakeuntilcrunchy,stirringoccasionally,40to45minutes.Letcoolbeforeserving.Peasmaybekeptinanairtightcontainerfor3daysatroomtemperature.per¼-cupserving:239calories;1.3gsaturatedfat;7.9gunsaturatedfat;0mgcholesterol;29.5gcarbohydrates;9.5gprotein;84mgsodium;5.1gfiber
CRUNCHYSPLITPEABITESMAKES1½CUPS
1cupdriedgreenoryellowsplitpeas3cupswater4teaspoonssesameoil4teaspoonsneutral-tastingoil,suchascanolaorsafflower
Coarsesalt
Placesplitpeasinalargebowl;addthewaterandcoverbowlwithplasticwrap.Letsoakatroomtemperatureuntilsoftened,4to5hours.Drainsplitpeasandthoroughlypatdrywithpapertowels.Heatalargeskilletovermedium-highandadd2teaspoonsofeachtypeofoil.Addhalfthepeasandcook,stirringfrequently,untiltheybegintoturngoldenbrowninspotsandbecomecrunchy,6to8minutes.Transfertoapapertowel–linedbakingsheet.Seasonwith¼teaspoonsalt(ortotaste).Repeatwiththeremainingoilandpeas.Letcoolbeforeserving.Peasmaybekeptfor3daysinanairtightcontaineratroomtemperature.per¼-cupserving:166calories;.7gsaturatedfat;5.4gunsaturatedfat;0mgcholesterol;20gcarbohydrates;8.1gprotein;52mgsodium;8.4gfiber
SpicedNutsandSeeds
MAKES4CUPS
Store-boughtsnacknutstendtocontainhighamountsofsaltandsugar,andcansitontheshelfformonths.Thishealthiermixturereliesonspicesandhoneyforflavor,andittastesmuchfresherthantheprepackagedvarieties.
3cupsrawnuts,suchaswalnutsandalmonds¼cupflaxseed¼cuprawhulledsunflowerseeds¼cupquinoa2largeeggwhites
Coarsesalt¼teaspooncayennepepper¼teaspoongroundcumin¼teaspoongroundcinnamon2tablespoonshoney
1Preheatovento325°F.Mixnuts,flaxseed,sunflowerseeds,andquinoainabowl.Inanotherbowl,whisktogethereggwhitesand1½teaspoonssaltwiththecayenne,cumin,cinnamon,andhoney.Pourovernutmixture,andtosstocombine.2Spreadevenlyonaparchment-linedbakingsheet,andbakeuntildryanddarkened,stirringoccasionally,about30minutes.Seasonwithmoresalt,ifdesired.Removemixturefromparchmentwhilecoolingsoitdoesnotstick.Nutscanbestoredforupto2weeksinanairtightcontaineratroomtemperature.per¼-cupserving;169calories;1.2gsaturatedfat;11.3gunsaturatedfat;0mgcholesterol;8.4gcarbohydrates;5.5gprotein;113mgsodium;2.6gfiber
open-facedtomatosandwicheswithherbsandcreamytofuspreadgreek-yogurtandvegetablesandwicheseggsaladsandwichessalmonsaladandcurriedeggonmultigrainbreadgrilledmushroomburgerswithwhite-beanspreadkiwifruitsummerrollspitasandwicheswithspinach-chickpeaspreadquinoa-and-turkeypattiesinpitawithtahinisauceshiitakenorirolls
Open-FacedTomatoSandwicheswithHerbsandCreamyTofuSpread
MAKES2
Theseopen-facedsandwichesareadeliciouswaytoshowcasetheseason’sbesttomatoes.Trythetofuspreadasalow-fatandnutritiousalternativetocreamcheese;therecipemakesaboutthree-quartersofacup,enoughforfouradditionalsandwiches.
FORTHESPREAD7ounces(½package)firmorextra-firmtofu,drained3tablespoonsneutral-tastingoil,suchascanolaorsafflower1tablespoonextra-virginoliveoil2tablespoonsfreshlemonjuice
CoarsesaltFORTHESANDWICHES4sliceswhole-grainbread2tomatoes,cutinto8slices⅓ cupmixed fresh herb leaves, such as parsley, basil, chives, and cilantro,
chopped(orleftwholeifsmall)
Coarsesalt
Patdrytofuwithacleankitchentowel.Transfertoblenderandpureewithbothoilsandthelemonjuiceuntilsmooth;seasonwith½teaspoonsalt(ortotaste).Spreadontobreadandtopwithtomatoslices.Sprinklewithherbsandsalt,andserveimmediately.perserving:540calories;3gsaturatedfat;26.3unsaturatedfat;0mgcholesterol;39.2gcarbohydrates;18gprotein;599mgsodium;7.5gfiber
Greek-YogurtandVegetableSandwiches
MAKES2
Anutrition-richcombinationofyogurt,carrots,walnuts,andavocadoismadeevenmorehealthfulwiththeadditionofsprouts,anexcellentsourceofphytonutrients.
2carrots,peeled1ripe,firmavocado4sliceswhole-wheatbread½cupplainGreekstyleyogurt(2percent)⅓cupwalnutpieces,toastedandchopped1cupsunflowersprouts1teaspoonextra-virginoliveoilCoarsesaltandfreshlygroundpepper
1Gratecarrotsonthelargeholesofaboxgrater.Cutavocadoinhalflengthwise,andremovepit.Peelandthinlyslice.2Spread2slicesofbreadwiththeyogurt,dividingevenly.Topeachwithcarrots,avocado,walnuts,andsunflowersprouts.Drizzlewithoil,sprinklewithapincheachofsaltandpepper,andtopwithremainingslicesofbread;serve.perserving:543calories;5gsaturatedfat;26.5gunsaturatedfat;3.7mgcholesterol;50.5gcarbohydrates;17.5gprotein;529mgsodium;14.5gfiber
EggSaladSandwiches
MAKES4
Eggsaladsandwichesareoftenloadedwithmayonnaise,butthisversionreliesinsteadonricottaandyogurtforcreaminess.Watercressandwhole-grainbreadareotherhealthfulupdates.Eggs,ofcourse,providehigh-qualityproteininadditiontoavarietyofothernutrients,suchascholine.
8largehard-cookedeggs3tablespoonspart-skimricottacheese3tablespoonsplainGreekstyleyogurt(2percent)2teaspoonsDijonmustard2teaspoonsfinelychoppedfreshchivesCoarsesaltandfreshlygroundpepper2cupswatercress,thickstemsremoved8thinsliceswhole-grainbread
1Peeleggs;cutinhalf,andremoveyolks.Crumbleyolksintoabowl.Finelychopeggwhites,andaddtobowl.2Whisktogetherricotta,yogurt,mustard,chives,and½teaspoonsaltinasmallbowl;seasonwithpepper.Addtoeggmixture,andgentlystirtocombine.3Arrangeeggsalad,thenwatercress,over4slicesofbread,dividingevenly.Topwithremainingslicesofbread,andserve.perserving:308calories;4.9gsaturatedfat;6.7gunsaturatedfat;429mgcholesterol;26.6gcarbohydrates;20.2gprotein;718mgsodium;3.4gfiber
SalmonSaladandCurriedEggonMultigrainBread
SERVES4
Wildsalmoniswidelyavailableincans.Toensurethatyou’regettingthemostsustainableoption,lookfortheblueMarineStewardshipCouncillogoonthelabel.Thewarmingspicesthatmakeupcurrypowder—typicallyacombinationofturmeric,coriander,cinnamon,andcumin,amongothers—alsoofferawealthofhealthbenefits,includingboostingmetabolismanddecreasinginflammation.
1can(7.5ounces)wildredAlaskanorsockeyesalmon(about1cup),drained1tablespoonplus1teaspoonextra-virginoliveoil2teaspoonsfinelygratedlemonzest,plus1tablespoonfreshlemonjuice2teaspoonsmincedshallotCoarsesaltandfreshlygroundpepper4slicesmultigrainbread4hard-cookedeggs½teaspooncurrypowder1pintpeashootsorsprouts,suchasalfalfa,radish,orbroccoli
1Mixsalmonandoilinabowl,usingaforktoflakethesalmon.Stirin1teaspoonlemonzestalongwiththelemonjuiceandshallot.Seasonwithpepper.Spreadontobreadslices,dividingevenly.2Peelandsliceeggs,andplace2slicesoneachpieceofbread.Mix1½teaspoonssaltwiththecurrypowderinasmallbowl;sprinkleontopofeacheggslice.Dividingevenly,sprinkleeachwithremaininglemonzestandtopwithsprouts;serve.perserving:318calories;3.1gsaturatedfat;9.3gunsaturatedfat;235mgcholesterol;23.3gcarbohydrates;21.3gprotein;620mgsodium;2.2gfiber
GrilledMushroomBurgerswithWhiteBeanSpread
MAKES4
Portobellomushroomsareanutritiousandsatisfyingalternativetoburgersmadewithbeeforturkey.Heretheyareaccompaniedbyaspreadofpureedcannellinibeansforaddedprotein—andflavor.Tocleanthemushroomcaps,wipethemwithadamppapertowel;donotrinseorsoak,ortheywillremainsoggyevenaftercooking.
2largegarliccloves,minced2tablespoonschoppedfreshthyme1cupcannedcannellinibeans,drainedandrinsed2tablespoonsplus2teaspoonsextra-virginoliveoil
Freshlygroundpepper8largeportobellomushroomcaps(about1pound),cleaned1tablespoonplus1teaspoonbalsamicvinegar2largeredonions(about1pound),sliced¼inchthick4whole-grainhamburgerbuns4thinslicescheddarcheese(2ounces)½smallbuncharugula(about2½ounces),washedanddried
1Heatagrillorgrillpantomedium(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrillforjust6to8seconds).Inafoodprocessor,pureeone-quarterofthegarlic(about½teaspoon),1tablespoonthyme,thecannellinibeans,and1teaspoonoiluntilsmooth.Ifmixtureistoothicktospread,addabitofwater.Seasonwithpepper,andpulsetocombine.2Combinetheremaininggarlicandremaining1tablespoonthymewith1tablespoonplus2teaspoonsoilinashallowdish.Placethemushroomcapsinthegarlicmixture,andturntocoat.Seasonwithpepper;drizzlewithvinegar.3Placeonionslicesonaplate,andlightlycoateachsidewithremaining2teaspoonsoil.Grilltheonionsuntillightlycharredonthefirstside,about3minutes.Fliptheonions,andcontinuegrillinguntiltenderandcharredontheotherside,about3minutesmore.Transferonionstoacleanplate;covertokeepwarm.4Workinginbatchesifnecessary,placemushroomsonthegrill,stemsideup.Grilluntilbrownedonthefirstsideandjuiceshavebeguntocollectinthecenters,about5minutes.Flipmushrooms,andcontinuecookinguntilstemsideofeachcapisbrownedandcenteristender,about4minutesmore.5Splithamburgerbuns,andplacecutsidedownonthegrill;cookjustuntilwarmandtoasted.Spread¼cupbeanpureeonthebottomhalfofeachbun,andtopwith2grilledmushroomcaps.Layereachwithslicedcheese,grilledonions,andasmallhandfulofarugula.Topwithremainingrollhalves,andserve.perserving:382calories;4.2gsaturatedfat;9.8gunsaturatedfat;15mgcholesterol;46.7gcarbohydrates;14gprotein;447mgsodium;9.2gfiber
KiwifruitSummerRolls
SERVES4
Thisrefreshingrollpacksalotofhealthwithinitswrapper:KiwifruitprovidesvitaminC;savorypeanutsarerichwithBvitamins,vitaminE,andhealthymonounsaturatedfat;freshmintleavessoothethedigestivetract.LookforthenoodlesandwrappersintheAsianfoodssectionofyourgrocerystore.
2ouncesthinricenoodles¼cuppackedfreshmintleaves¼cuphoney1tablespoonfreshlimejuice⅛teaspoonchilipowder8roundspringrollwrappers(8-inch)4kiwifruit,slicedinhalflengthwise,peeled,andthinlyslicedcrosswise⅓cuppeanuts,coarselychopped
1Cooknoodlesinapotofboilingwateruntiltender,accordingtopackagedirections.Drainandrinseundercoolwater;patdrywithpapertowels.Inabowl,tossnoodleswithmintand1tablespoonhoney.2Forthedippingsauce,whiskremaining3tablespoonshoneywith1tablespoonwater,thelimejuice,andchilipowder.3Formingonerollatatime,soakwrapperinabowlofwarmwateruntilsoftened,about30seconds.Liftoutandtransfertoworksurface.Dividingevenly,layerkiwi,noodles,andpeanutsatoneendofwrapper.Foldoverendsandrolltightlytoenclosefilling.Coverrollswithadampkitchenclothwhileyouwork.4Toserve,slicerollsinhalfonthediagonal,andpassdippingsaucealongside.perserving:275calories;.9gsaturatedfat;5.2gunsaturatedfat;0mgcholesterol;52gcarbohydrates;5.8gprotein;111mgsodium;4.1gfiber
PitaSandwicheswithSpinach-ChickpeaSpread
SERVES4
Iron-andfolate-richchickpeasandspinachcombineinadelicioussandwichspreadthatcanalsobeservedatophalvedcherrytomatoesforasnack.
1tablespoonextra-virginoliveoil2garliccloves,minced1can(15ounces)chickpeas,drainedandrinsed1tablespoonplus1teaspoonfreshlemonjuice10ouncesspinach,trimmed,washedwell,anddrained
Coarsesalt½teaspooncrushedredpepperflakes2teaspoonstahini(sesameseedpaste)2whole-wheatpitas(6-inch),halved1tomato,thinlysliced
1Heatoilinalargesaucepanovermedium.Cookgarlic,stirring,untilfragrant,about1minute.Addchickpeasand1tablespoonlemonjuice.Cook,stirring,1minute.Addspinach,¼teaspoonsalt,andthecrushedredpepperflakes.Cover;raiseheattomedium-high.Cook,stirringonce,untilspinachhaswilted,about4minutes.Uncover;raiseheattohigh.Cook,stirring,untilmostoftheliquidhasevaporated,about2minutes.Letcool.2Pulsechickpeamixturewithtahini,remaining1teaspoonlemonjuice,and¼teaspoonsaltinafoodprocessoruntilslightlychunky.(Spreadcanberefrigeratedforupto2daysinanairtightcontainer.)3Toserve,filleachpitahalfwith¼cupspread,andlayerwithtomatoslices.perserving:265calories;.9gsaturatedfat;4.7gunsaturatedfat;0mgcholesterol;42gcarbohydrates;11.8gprotein;494mgsodium;8.7gfiber
Quinoa-and-TurkeyPattiesinPitawithTahiniSauce
SERVES6
ThesepattiesareinspiredbytheMiddleEasterndishkibbe,mostoftenmadeofgroundlambandbulgurwheat.Thecombinationofturkeyandquinoaisparticularlyrichinprotein,withachewytexturethatcontrastsnicelywiththecrispcucumberandred-onionslices,andthecreamytahinidressingservedalongside.
2¼cupswater,ormoreasneeded1cupquinoa,rinsedanddrained1garlicclove¼cuptahini(sesameseedpaste)¼cupfreshlemonjuice12ouncesgroundturkey,preferablyatleast7%fat¼teaspoonplus1pinchgroundallspice½teaspoonplus1pinchgroundcuminPinchofcrushedredpepperflakes(optional)2tablespoonsfinelychoppedfreshmint2scallions,trimmedandfinelychopped
Coarsesalt2 teaspoons neutral-tasting oil, such as canola or safflower, plus more if
needed6lettuceleaves,tornintolargepieces1Englishcucumber,thinlysliced1smallredonion,halvedandthinlysliced6pitas(6-inch)
1Bring2cupswatertoaboilinamediumsaucepan.Addquinoa;returntoaboil.Stironce,cover,andreduceheattoasimmer.Cookuntilquinoaistenderbutstillchewyandhasabsorbedalltheliquid,about15minutes.Fluffquinoawithafork;letcool.2Meanwhile,processgarlic,tahini,lemonjuice,andremaining¼cupwaterinafoodprocessoruntilsmooth.Ifmixtureistoothicktopour,thinwithmorewater.Transferdressingtoasmallbowl;coverandrefrigerate.3Inacleanfoodprocessor,pulseturkey,allspice,cumin,crushedredpepperflakes(ifusing),mint,scallions,and¾teaspoonsaltuntilasmoothpasteforms.Addquinoa;processuntilmixturecomestogetheraroundtheblade,about2minutes.Transfertoabowl.Withdampenedhands,rollabout2tablespoonsquinoamixtureintoaball;flattenslightly,andplaceonaplate.Repeatwithremainingmixturetomake24patties.4Heattheoilinalargecast-ironskilletorgrillpanovermedium,untilhotbutnotsmoking.Workinginbatches,frypattiesuntilcookedthrough,about8minutesperside.Transferpattiestoacleanplate,andcoverlooselywithfoiltokeepwarm.Addmoreoiltoskilletbetweenbatchesasnecessary.5Dividelettuce,cucumber,andredonionevenlyamongpitabreads.Topeachwith4quinoapatties,thendrizzleeachsandwichwithabout1tablespoontahinidressing.Foldpitasoverfilling,andserve.perserving:434calories;2.1gsaturatedfat;6.9gunsaturatedfat;32.5mgcholesterol;60gcarbohydrates;23gprotein;380mgsodium;5.1gfiber
ShiitakeNoriRolls
SERVES6
Inthesevegetarianrolls,shreddedcabbageaddscancer-fightingbeta-carotene;nori—sheetsofdriedseaweed—suppliescalcium,magnesium,andiron;andshiitakesboosttheimmunesystem,thankstotheactivecompoundlentinan.LookforsobanoodlesandnoriintheAsianfoodssectionofyourgrocerystore.
12driedshiitakemushrooms(1to2ounces)1½cupshotwater2teaspoonsfreshlimejuice2tablespoonslow-sodiumtamarisoysauce2tablespoonsplus1teaspoonfinelychoppedcilantro
Coarsesalt4ouncessobanoodles(preferably100percentbuckwheat)½teaspoontoastedsesameoil1tablespoonneutral-tastingoil,suchascanolaorsafflower2largeshallots,thinlysliced4garliccloves,minced2tablespoonsmincedpeeledfreshginger5cupsfinelyshreddedsavoycabbage(fromabout½head)4scallions,trimmed(3thinlyslicedcrosswiseonthediagonal;1juliennedfor
sauce)6norisheets
1Placedriedmushroomsinabowlandaddthehotwater.Setasmallbowlorplateontopofmushroomstokeepthemsubmerged.Letstanduntilmushroomsaresoft,about20minutes.Removemushroomswithaslottedspoon,andcutinto¼-inchstrips.Passsoakingliquidthroughasieveintoanotherbowl;reserveliquid.2Tomakethedippingsauce,stirtogether1cupreservedliquid,thelimejuice,1teaspooneachtamariandcilantro,andapinchofsalt.3Bringamediumpotofwatertoaboil.Cooknoodlesaccordingtopackageinstructions.Draininacolander.Rinsewithcoldwater;drainagain.Transfertoabowl;tosswithsesameoilandremaining2tablespoonscilantro.4Heatthecanolaoilinalargeskilletovermedium-high.Stirinshallots,garlic,andginger.Cook,stirringoccasionally,untilshallotsbegintobrown,about2minutes(iftheshallotsbegintosticktopan,stirin1tablespoonreservedliquid).Addcabbage,andtosstocombine.Reduceheattomedium.Cook,stirringoccasionally,untilcabbagewiltsslightly,about2minutes.Stirinmushrooms,¼cupreservedsoakingliquid,andremaining1tablespoonplus2teaspoonstamari.Cover,andcook,stirringoccasionally,untilcabbageistender,about7minutes.Stirinslicedscallions.Removefromheat.5Usingtongs,passeachnorisheetoverthemedium-hotflameofagasburner,turning,untilfragrantandcrisp,aboutthreetimesoneachside.(Alternatively,toastsheetsdirectlyoveramedium-hotelectricburnerfor30secondsto1minuteeach,flippingonce.)6Formingonerollatatime,anddividingfillingevenly,placenoodlesalongoneedgeofthenori,leavinga1-inchborder;topwithcabbagemixture.Startingat
thesidewiththefilling,rollupsheet,enclosingfilling.Slicerollsinhalfonthediagonal.Garnishdippingsaucewithjuliennedscallion,andserve.perserving:151calories;.3gsaturatedfat;2.5gunsaturatedfat;0mgcholesterol;28gcarbohydrates;6.4gprotein;461mgsodium;3.6gfiber
carrotsoupautumngreenssoupchilledasparagussoupwithspinachandavocadogoldenpeppersoupsweetredpepperandbeetsoupheartyspinachandchickpeasoupspicysweetpotatosouplentil,carrot,andlemonsoupwithfreshdillchilledtomato-dillsoupmushroomsoupwithpoachedeggsandparmesancheesemisosoupwithtofu,spinach,andcarrotspolentaandspinachsoupsobanoodlesoupwithshiitakesandspinachchiliwithchickenandbeanssablefishintomato-saffronstew
CarrotSoup
SERVES6
Madewithbothcarrotsandcarrotjuice,thisbrightlycoloredsoupisloadedwithbeta-carotene.Ifyoudon’thaveavegetablejuicer,lookforbottledcarrotjuiceatyourgrocerystoreorhealth-foodmarket,orbetteryet,buyitfreshfromajuicebar.
1tablespoonunsaltedbutter1onion,coarselychopped1poundcarrots,chopped2cups(16ounces)carrotjuice2cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth½teaspoongroundcumin1tablespoonhoneyCoarsesaltandfreshlygroundwhitepepper2tablespoonshalf-and-half(optional)Snippedfreshchives,forgarnishCayennepepper,forgarnish
1Heatbutterinalargesaucepanovermedium-low.Cookonion,stirringoccasionally,untiltranslucent,about5minutes.Addcarrots;cookuntilverytender,stirringoccasionally,about15minutes.Addcarrotjuice,broth,cumin,honey,1teaspoonsalt,and¼teaspoonwhitepepper.Bringtoasimmer;cookuntilvegetablesareverysoft,about30minutes.2Letsoupcoolslightly.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomorethanhalfwayeachtime.(Alternately,useanimmersionblender.)Returntopan;warmoverlowheat,thinningwithalittlewaterifnecessary.Stirinhalf-and-half,ifusing.Serveimmediately,garnishedwithchivesandcayenne.perserving:105calories;1.2gsaturatedfat;.7gunsaturatedfat;5mgcholesterol;20.2gcarbohydrates;1.9gprotein;535mgsodium;.9gfiber
AutumnGreensSoup
SERVES4
Verdant,leafygreenslendthissoupawealthofvitaminsandminerals.Ifusingchard,kale,orotherheartygreens,removethethickestcenterribs;finelychoptheribsandaddtothepotwiththeotheringredients.Packagesof“stir-fry”greensareaquickalternative.
1quarthomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth1russetpotato,peeledandcutinto½-inchdice2garliccloves2scallions,trimmedandsliced3cupsmixedleafygreens,suchasspinach,chard,andkale,trimmed,washed,
drained,andchoppedCoarsesaltandfreshlygroundpepper
Shavedparmesancheese
1Bringbrothtoaboilinamediumsaucepan;addpotato,garlic,scallions,mixedgreens,and½teaspoonsalt.Simmeruntilpotatoistender,5to10minutes.2Letsoupcoolslightly.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomorethanhalfwayeachtime.(Alternately,useanimmersionblender.)Seasonwithpepperandmoresalt,ifdesired.Serveimmediately,garnishedwithparmesanshavings.perserving:75calories;.4gsaturatedfat;1gunsaturatedfat;0mgcholesterol;11.8gcarbohydrates;6.6gprotein;492mgsodium;1.5gfiber
ChilledAsparagusSoupwithSpinachandAvocado
SERVES4
Servethisno-cooksoupstraightfromtheblenderwhenitisstillfrothy,orwellchilledduringwarmermonths.Bright,lemonysorrelmakesanicegarnish.Ifyouareunabletofindpencil-thinasparagus,trimthickerstalkswithavegetablepeelerorparingknife.
1Kirbycucumber,peeled8ouncesasparagus,preferablypencilthin,toughendstrimmedandspearscut
into2-inchpieces2cupscoldwater4ouncesspinach,trimmed,washedwell,anddrained4scallions,trimmedandcutinto2-inchlengths1ripe,firmavocado,halvedlengthwise,pitted,andpeeled¼cuppackedfreshmint,plusmoreforgarnish2tablespoonsfreshlemonjuiceCoarsesaltandfreshlygroundpepper4to6freshsorrelleaves,cutintofinestrips,forgarnish(optional)
1Halvecucumberlengthwise;cutonehalfintoeighthsandtheotherinto¼-inchdice.Pureeasparagusinablenderwith½cupcoldwateruntilsmooth.2Addspinach,scallions,cucumbereighths,andanother½cupwater.Blenduntilcompletelysmooth.Addavocado,mint,andlemonjuice;pureeuntilsmooth,addingremaining1cupwateralittleatatimeuntilsoupreachesdesiredconsistency.Add¾teaspoonsalt,andseasonwithpepper.Scrapedownsidesofblenderwithaflexiblespatula,andpuree5secondsmore.Ifyouwouldlikethesoupchilled,refrigerateatleast30minutes(andupto1day,covered).3Dividesoupamongfourbowls,andgarnisheachwithdicedcucumber,sorrel(ifusing),andamintsprig.Serveimmediately.perserving:119calories;1.1gsaturatedfat;6gunsaturatedfat;0mgcholesterol;11gcarbohydrates;3.9gprotein;277mgsodium;6.4gfiber
GoldenPepperSoup
SERVES6
SweetyellowpeppersareexceptionallyrichinvitaminC.Servethesoupeitherhotforacomfortingwintertimemeal,orchilledinthewarm-weathermonths.
3cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth
Generouspinchofsaffronthreads1tablespoonunsaltedbutter1largeonion,diced3garliccloves,minced2celerystalks,diced4largeyellowbellpeppers(about2pounds),ribsandseedsremoved,diced¼cupdrywhitewine
Coarsesalt½teaspoongroundcumin2tablespoonshalf-and-halformilkPinchofcayennepepper,ortotastePlainlow-fatyogurt,forgarnish
1Bringbrothtoaboilinasmallsaucepan.Addsaffron;stirtodissolve.Turnoffheat;coverandletsteep.2Heatbutterinalargesaucepanovermedium-low.Cookonionandgarlic,stirringfrequently,untiltheybegintosoften,about4minutes.Addceleryandbellpeppers,cover,andcook,stirringoccasionally,untilsoftened,18to20minutes.3Addwineandcook,stirringoccasionally,untilevaporated.Addbroth,1teaspoonsalt,andthecumin.Bringtoasimmer,andcookuntilvegetablesareverytender,about10minutes.4Removefromheat;letsoupcoolslightly.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomorethanhalfwayeachtime.(Alternately,useanimmersionblender.)Returntocleansaucepan;stirinhalf-and-halformilk,andreheatgently(donotboil,asmixturewillcurdle).Seasonwithcayennepepper.Serveimmediately,orletcoolcompletelyandrefrigerateatleast2hours(andupto2days).Garnishwithyogurtbeforeserving.perserving:96calories;1.6saturatedfat;1.1gunsaturatedfat;5.5mgcholesterol;13gcarbohydrates;4.3gprotein;373mgsodium;1.8gfiber
SweetRedPepperandBeetSoup
SERVES8
BellpeppersofferBvitaminsandbeta-carotene;beetsbringevenmorebeta-carotene,plusfolicacid.Ifthebeetscomewiththeirgreensattached,reservethemtosautéasyouwouldotherleafygreens.
1tablespoonextra-virginoliveoil2shallots,coarselychopped3redbellpeppers(about1½pounds),ribsandseedsremoved,cutinto½-inch
pieces2redbeets(about1pound),trimmed,peeled,andcutinto½-inchpieces1cupwater3½ cups homemade or reduced-sodium store-bought chicken or vegetable
broth2tablespoonsfreshlemonjuiceCoarsesaltandfreshlygroundpepper4ouncesfreshgoatcheese,crumbled(about1cup)Lemonwedges,forserving
1Heatoilinamediumsaucepanovermedium.Cookshallots,stirringoccasionally,untiltranslucentandtender,about4minutes.Addbellpeppersandbeets,andstirtocoat.Addthewaterandbroth,andbringtoaboil.Coverpartially,andreduceheattoasimmer.Cookuntilbeetsareverytenderwhenpiercedwiththetipofasharpknife,about1hour.2Letcoolslightly.Stirinlemonjuice;add1teaspoonsalt,andseasonwithpepper.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomorethanhalfwayeachtime.(Alternately,useanimmersionblender.)Transfertoalargebowl,andrefrigerateuntilchilled,uptoovernight(covered).3Dividesoupamongbowls.Sprinkleevenlywithgoatcheese,seasonwithpepperandmoresalt,ifdesired,andservewithlemonwedges.perserving:125calories;2.6gsaturatedfat;2gunsaturatedfat;6.5mgcholesterol;13.9gcarbohydrates;6.7gprotein;374mgsodium;3.4gfiber
HeartySpinachandChickpeaSoup
SERVES6
Woodsyshiitakemushrooms,protein-richchickpeas,andbrownricemakethisasubstantial,satisfyingsoup.
1⅓cupswater½cupshort-grainbrownrice1tablespoonoliveoil,plusmorefordrizzling1onion,finelychopped(1½cups)2garliccloves,minced8ounces freshshiitakemushrooms,stemsremoved,capscleanedand thinly
sliced(about4cups)6cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth½teaspoondriedrosemary,crumbled1can(15ounces)chickpeas,drainedandrinsed10ouncesbabyspinachCoarsesaltandfreshlygroundpepper2ouncesgratedparmesancheese(½cup)
1Inalargesaucepan,bringthewatertoarapidboil.Stirinbrownriceandreturntoaboil;reduceheattoasimmer.Coverandcookuntilriceistenderandhasabsorbedalltheliquid,30to40minutes.2Meanwhile,inalargesaucepanorDutchoven,heatoilovermedium.Cookonion,stirringoccasionally,untiltender,about5minutes.Addgarlicandmushrooms;cook,stirringoccasionally,untilmushroomsaretender,about5minutes.Addbrothandrosemary;bringtoaboil.Coverandremovefromheat.3Stirriceandchickpeasintobrothmixture;returntoaboil.Reducetoasimmer,cover,andcontinuecooking5minutesmoretoallowflavorstoblend.4Stirinspinachandcook,uncovered,untiljustwilted,about1minute.Add½teaspoonsalt,ortotaste,andseasonwithpepper.Serveimmediately,sprinkledwithgratedparmesananddrizzledwithmoreoil.
perserving:244calories;2gsaturatedfat;4.1gunsaturatedfat;5.9mgcholesterol;32.8gcarbohydrates;14.9gprotein;395mgsodium;5.2gfiber
SpicySweetPotatoSoup
SERVES4
Thetoastedturmeric,coriander,andcumininthisIndian-influencedsouphavesoothing,anti-inflammatorybenefits,andaddsomuchflavor,there’slittleneedforsalt.Withonlyonetablespoonofoilinthewholepot,thesoupisalsolowinfat.
1tablespoonneutral-tastingoil,suchascanolaorsafflower¼teaspooncuminseeds½teaspooncorianderseeds,crushed½teaspoonyellowmustardseeds¼teaspoonturmeric1piece(2inches)freshginger,peeledandcutintofinestrips2garliccloves,minced1 small hot chile (such as Thai bird chile), finely chopped (ribs and seeds
removedforlessheat,ifdesired)3cannedwholeplumtomatoes,coarselychopped3½ cups homemade or reduced-sodium store-bought chicken or vegetable
broth
Coarsesalt1 sweet potato (about 8 ounces), peeled, quartered lengthwise, and cut
crosswiseinto¼-inch-thickpiecesLimewedges,forservingCilantrosprigs,forserving(optional)
1Heatoilinamediumsaucepanovermedium-high.Addcumin,coriander,andmustardseeds.Cook,shakingpanoften,untilseedsarefragrantandbegintopop,about30seconds.Addturmeric,ginger,garlic,andchile;cook,stirring,1minute.2Stirintomatoes,broth,and½teaspoonsalt;bringtoaboil.Addsweetpotato;returntoaboil.Reduceheat;simmeruntilsweetpotatoistender,about10minutes.Serveimmediately,withlimewedgesandcilantro,asdesired.perserving:131calories;.7gsaturatedfat;4.1gunsaturatedfat;0mgcholesterol;17.6gcarbohydrates;6gprotein;382mgsodium;2.6gfiber
Lentil,Carrot,andLemonSoupwithFreshDill
SERVES4
Thefiberinlentilshelpstolowercholesterolandregulatebloodsugar.Frenchgreenlentilscookmorequicklyandretainafirmertexturethanthemorecommonbrownones.
1½cupsFrenchgreenlentils4carrots,peeledandsliced½inchthickonthediagonal(1½cups)4garliccloves,thinlyslicedCoarsesaltandfreshlygroundpepper3tablespoonsfreshlemonjuice(from1to2lemons)½cupcoarselychoppedfreshdill,forgarnish
Combinelentilswithcarrots,garlic,and1teaspoonsaltinamediumsaucepan.Addenoughwatertocoverby2inches(about6cups),andbringtoaboil.Reduceheattoasimmer,andcook(uncovered),stirringoccasionally,untilcarrotsaretender,20to25minutes.Stirinlemonjuiceandseasonwithpepperandmoresalt,asdesired.Addabout2tablespoonschoppeddilltoeachbowljustbeforeserving.perserving:261calories;0gsaturatedfat;.1gunsaturatedfat;0mgcholesterol;49.2gcarbohydrates;15.9gprotein;538mgsodium;12.6gfiber
ChilledTomato-DillSoup
SERVES8
Heatingtomatoeshelpsmakethecancer-fightingcarotenoidlycopenemoreavailabletothebody.Becauselycopeneisfatsoluble,cookingtomatoesinalittleoilhelpsthebodyabsorbevenmoreofthispotentantioxidant.
TOMATO-DILLSOUP12ripetomatoes(about5pounds),halvedlengthwiseCoarsesaltandfreshlygroundpepper15largesprigsdill1navelorange1tablespoonoliveoil1largegarlicclove,minced1smallonion,finelychopped2cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth2cupswater2tablespoonsbalsamicvinegar½cupplainlow-fatyogurtSpicyCroutons(seebelow)
Preheatovento450°F.Arrangetomatoesonarimmedbakingsheet,cutsideup,andsprinklewith½teaspoonsalt.Roastuntilsoftened,about30minutes.Letcoolandpeeloffskin.Tie13dillsprigsintoabundlewithkitchentwine.Withavegetablepeeler,removea2-inchstripoforangezest.Squeezejuicefromorange.Heatoilinamediumpotoverlow.Cookgarlicandonion,stirringoccasionally,untiltranslucent,about7minutes.Addtomatoes,broth,dillbundle,reservedorangezestandjuice,1¼teaspoonssalt,andthewater;seasonwithpepper.Bringtoaboil.Reduceheattomediumlow;simmer20minutes.Letcoolslightly.Discarddillandzest.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomore
thanhalfwayeachtime.(Alternately,useanimmersionblender.)Stirinvinegar,thenletcoolcompletely.Coverandrefrigerateatleast2hours,oruptoovernight.Dividesoupamongeightbowls;garnisheachwith1tablespoonyogurt.Snipremainingdilloversoup;servewithcroutons.perserving:100calories;.5gsaturatedfat;1.9gunsaturatedfat;.9mgcholesterol;17.3gcarbohydrates;3.9gprotein;442mgsodium;4.2gfiber
SPICYCROUTONSMAKES8LARGECROUTONS
Anycombinationoffennel,dill,caraway,orceleryseedworkswellhere;theirflavorscomplementthepaprikaonthecroutonsaswellasthedillandtomatointhesoup.
8slices(¼inchthick)country-stylebread2teaspoonsextra-virginoliveoil2tablespoonsspiceseeds,suchasfennel,dill,caraway,orceleryseed,toasted¼teaspoonpaprika(sweetorhot)
Coarsesalt
Preheatovento400°F.Brushbreadwitholiveoil,dividingevenly;placeonabakingsheet.Inaspicegrinderorcleancoffeemill,finelygrindseedstoapowder.Transfertoasmallbowl;stirinpaprikaand¼teaspoonsalt.Placespicecombinationinafinesieve;siftoverbread.Brushagainwitholiveoil;toastuntilcrisp,about15minutes.perserving(slice):126calories;1gsaturatedfat;.2gunsaturatedfat;3mgcholesterol;23gcarbohydrates;3.3gprotein;282mgsodium;1.4gfiber
MushroomSoupwithPoachedEggsandParmesanCheese
SERVES4
Thisrefinedmushroomsoup,madewithdriedandfreshvarietiesandtoppedwithapoachedegg,isbeautifulandnutritious.Lookforporcinimushroomsneartheproducesectionofyourgrocerystore.
3½cupswater½ounce(about½cup)driedmushrooms,suchasporcini1½tablespoonsextra-virginoliveoil1onion,halvedandthinlysliced3garliccloves,minced1celerystalk,finelychopped1 pound cremini or white button mushrooms, caps and stems thinly sliced
lengthwise(about6cups)Coarsesaltandfreshlygroundpepper½cupdrywhitewine2cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth1to2tablespoonsfinelychoppedfreshtarragon,plus4sprigsforgarnish4largeeggs,poached(seebelow)1ounceparmesancheese,shaved(½cup)
1Bring2cupswatertoaboil.Placedriedmushroomsinabowl,thenpourintheboilingwater;cover,andletsoakuntilsoft,about20minutes.Liftoutmushrooms;squeezeoutexcessliquidintobowl.Finelychopmushrooms.Passsoakingliquidthroughafinesieveintoanotherbowl;reserve.2Heatoilinamediumsaucepanovermedium.Addonion,garlic,andcelery;cook,stirringoccasionally,untilsoft,about8minutes.Addfreshmushroomsand½teaspoonsalt;cook,stirringoccasionally,untilmostoftheliquidhasevaporatedandmushroomsaresoft,about12minutes.Raiseheattohigh.Addwine,reserveddriedmushroomsandsoakingliquid,broth,andremaining1½
cupswater;bringtoasimmer.Reduceheattomediumlow;cook30minutes.Addchoppedtarragon.3Dividesoupamongfourbowls.Transferapoachedeggtoeachbowl;topwithcheese,dividingevenly.Seasonwithpepper,andgarnisheachservingwithatarragonsprig.perserving:252calories;3.8gsaturatedfat;8.6gunsaturatedfat;218mgcholesterol;12.8gcarbohydrates;15.9gprotein;477mgsodium;1.5gfiber
POACHINGEGGSBringalargeskilletfilledwith2inchesofwatertoasimmerovermediumheat.Add1tablespoonvinegar.Break1eggintoacup,andthengentlyslideeggoutofcupintoskillet.Repeatwithremainingeggs.Simmeruntilwhitesaresetandyolksareslightlysetbutstillsoft,about3minutes.Withaslottedspatula,transfer1eggatatimetopapertowelstodrain.Ifdesired,trimedgeswithaparingknifeorkitchenshears.
MisoSoupwithTofu,Spinach,andCarrots
SERVES4
Besuretopurchasefirmorextra-firmtofuforthissoup,asitwillholdupbetterinhotliquidthansoftervarieties.Misoshouldbeaddedonlyattheendofcookingbecauseitsflavorandhealthfulqualitiesareaffectedwhenit’sboiledorexposedtoprolongedhightemperatures.Whiskitwithabitofliquidfirstsothatitisquicklyandevenlydistributed.
3cupshomemadeorreduced-sodiumstore-boughtvegetableorchickenbroth2cupswater2carrots,peeledandcutintomatchsticks6ouncesspinach,toughstemsremoved,washedwellanddrained,cutinto1-
inchstrips7 ounces (½ package) firm or extra-firm tofu, drained and cut into ¾-inch
cubes2tablespoonswhitemiso1scallion,trimmedandcutinto1-inchlengths
1Inamediumsaucepan,bringbrothandthewatertoaboiloverhighheat.Reduceheattomedium-low,andaddcarrots.Cookuntilcarrotsarecrisp-tender,about2minutes.2Addspinachandtofu,andstirtocombine.Continuecookingjustuntilspinachiswiltedandtofuisheatedthrough,about1minutemore.3Placemisoinasmallbowl,andadd¼cupcookingliquid,stirringuntilmisoisdissolved.Addmixturetosaucepan,andstirtocombine;donotletsoupboil.Removefromheat.Serveimmediately,garnishedwithscallion.perserving:102calories;0gsaturatedfat;.3gunsaturatedfat;0mgcholesterol;13gcarbohydrates;6.7gprotein;640mgsodium;3.4gfiber
PolentaandSpinachSoup
SERVES4
InthissimpledishthatoriginatedinthenortheastofItaly,oliveoilservesasbothakeyingredientandagarnish.
½cupplus4teaspoonsextra-virginoliveoil3garliccloves,minced6cupswater½cupyellowstone-groundcornmeal2ouncesfinelygratedparmesancheese(½cup)3cupscoarselychoppedbabyspinach(about2ounces)Coarsesaltandfreshlygroundpepper1lemon,cutintowedges
1Heat¼cupoilandthegarlicinamediumsaucepanovermediumuntilgarlicisfragrant,stirringfrequently,about1minute.2Addthewater;bringtoaboil.Whiskingconstantly,addcornmealinaslow,steadystream.Reduceheattomedium;cook,stirringoccasionally,untilsouphasthickenedslightly,about8minutes.Addcheeseand¼cupoil;cook,stirring,untiloilisincorporated,about1minute.Stirinspinachand1teaspoonsalt;cook,stirring,untilspinachisbrightgreenandwilted,about1minutemore.3Dividesoupamongfourbowls;drizzleeachwith1teaspoonoil.Seasonsoupwithpepperandmoresalt,asdesired,andservewithlemonwedges.perserving:409calories;6.4gsaturatedfat;29.5gunsaturatedfat;8.8mgcholesterol;16.8gcarbohydrates;5.9gprotein;668mgsodium;2.6gfiber
SobaNoodleSoupwithShiitakesandSpinach
SERVES4
TraditionalJapanesesobanoodlescanbemadeofwheatorbuckwheat,afruitseedrelatedtorhubarbthat’sloadedwithmanganeseandtheantioxidantsquercetinandkaempferol.Becausetheseedisalsoglutenfree,buckwheatnoodlesareagoodchoiceforthosewithglutensensitivities.
2tablespoonsneutral-tastingoil,suchascanolaorsafflower12ouncesshiitakemushrooms,stemsremoved,capscleanedandthinlysliced4scallions,trimmed,whiteandgreenpartsseparatedandthinlysliced1garlicclove,minced1tablespoonmincedpeeledfreshginger
Coarsesalt4cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth3cupswater4ouncessobanoodles(preferably100percentbuckwheat)1 bunch flat-leaf spinach, trimmed,washedwell, anddrained, and torn into
bite-sizepieces2tablespoonsfreshlimejuice(from1to2limes)1tablespoonlow-sodiumtamarisoysauce
1Inalargesaucepan,heatoilovermedium.Addmushrooms,scallionwhites,garlic,ginger,and¼teaspoonsalt.Cook,stirringoccasionally,untilmushroomsaretender,about6minutes.2Addbrothandthewater;bringtoaboil.Addsoba;reduceheattoasimmer,andcook5minutes.Addspinach;cookjustuntilwilted,about1minute.Addlimejuiceandtamari.Serveimmediately,garnishedwithscalliongreens.perserving:249calories;1gsaturatedfat;7.2gunsaturatedfat;0mgcholesterol;34.6gcarbohydrates;14.3gprotein;647mgsodium;3.2gfiber
ChiliwithChickenandBeans
SERVES6
Formilderchili,reducethegreenchilesbyhalf.Youcanalsoreplacethecannedbeanswith4cupscookeddriedbeans;replacehalfthechickenbrothwithbeancookingliquid.
1tablespoonplus1teaspoonoliveoil1tablespooncuminseeds2onions,finelychopped(about3cups)5garliccloves,coarselychopped1greenbellpepper,ribsandseedsremoved,finelychopped1¾poundsboneless,skinlesschickenbreasthalves(about4),cutinto1-inch
pieces2teaspoonschilipowder1teaspoondriedoregano1driedbayleaf1can(28ounces)choppedtomatoes1can(4ounces)greenchiles,drainedandfinelychopped2½cupshomemadeorreduced-sodiumstore-boughtchickenbrothCoarsesaltandfreshlygroundpepper2cans(15ounceseach)kidneybeans,drainedandrinsed¼cupplainlow-fatyogurtorsourcream,forgarnish(optional)Cilantroleaves,forgarnish(optional)
1InaDutchovenorlarge,heavy-bottomedpot,heat1tablespoonoilandthecuminseedsovermedium,stirring,untilthecuminislightlytoastedandaromatic,about1minute.Addonions,garlic,andbellpepper;cook,stirringoccasionally,untilvegetablesaresoftandlightlygolden,about15minutes.2Pushtheonionmixturetotheedgesofthepot,addremaining1teaspoonoil,andincreaseheattomedium-high.Addthechicken,cookingononesideuntilseared,3to5minutes.Turnchickenpiecesandcookanadditional2to3
minutes.Withaslottedspoon,transferthechickentoaplate.3Addchilipowder,oregano,andbayleaftothepot,andcook30seconds.Addtomatoesandtheirjuiceandgreenchiles,andstirtocombine.Bringtoasimmer.Addbroth,½teaspoonsalt,andthebeans;seasonwithpepper,andstirtocombine.4Bringtoasimmer.Stircontents,reduceheattomedium-low,andgentlysimmer.Cook,uncovered,untilbeanmixturethickens,about45minutes.Returnchickenpieces,alongwithanyaccumulatedjuicesfromplate,tothepotandcookuntilchickenistender,stirringoccasionally,about15minutes.5Serveimmediately,garnishedwithadollopofyogurtandcilantroleaves,asdesired.perserving:372calories;1.3gsaturatedfat;4.9gunsaturatedfat;76.7mgcholesterol;35.8gcarbohydrates;42.7gprotein;924mgsodium;9.4gfiber
SablefishinTomato-SaffronStew
SERVES4
Thisaromaticstewcanbemadewithothertypesoffish,includinghaddockorregularcod,butsablefishdelivershigheramountsofomega-3fattyacids.Awhole-wheatbaguetteisgoodforsoppingupthebroth.
¼cupslicedalmonds3tablespoonsextra-virginoliveoil2garliccloves,thinlysliced¼teaspooncrushedredpepperflakes½teaspoonfennelseeds⅛teaspoonsaffronthreads1can(28ounces)wholepeeledtomatoesCoarsesaltandfreshlygroundpepper1½poundsskinlesssablefish,cutinto1-to2-inchpieces¼cupdriedcurrants3scallions,trimmedandthinlysliced
1Preheatovento350°F.Spreadalmondsinanevenlayeronarimmedbakingsheet;toastinovenjustuntilturninggoldenandfragrant,tossingoccasionally,5to7minutes.Transfertoaplatetocool.2Heatoilinaheavypotovermedium.Cookgarlic,stirring,1minute.Addredpepperflakes,fennelseeds,andsaffron.Cook,stirring,untilfragrant,about1minute.Addtomatoes,andcrushwithawoodenspoon;seasonwith½teaspoonsalt.Bringtoasimmer;cook,stirringoccasionally,untilmixturehasthickened,about15minutes.3Seasonfishonbothsideswith½teaspoonsalt,dividingevenly,andpepper.Addtopotalongwiththecurrants.Coverandcook5minutes.Gentlystirtocombine;cover,andcontinuetocookuntilfishisopaquethroughout,about5minutesmore.
4Toserve,divideamongfourbowls.Sprinklewithalmondsandslicedscallions.perserving:529calories;7.2gsaturatedfat;29gunsaturatedfat;83.3mgcholesterol;17.9gcarbohydrates;26.4gprotein;1103mgsodium;3.8gfiber
shreddedbrusselssproutssaladquinoaandcornsaladwithtoastedpumpkinseedsorangeswitholivesandparsleypapaya,endive,andcrabmeatsaladfattoushcannellini-beanniçoisesaladgreenbean,corn,andtomatosaladendive,avocado,andredgrapefruitsaladsautéedspinachwithpecansandgoatcheeselemonylentilsaladasparaguswithshiitakes,shallots,andpeasmarinatedbeetsaladarugulawithmaple-roastedpumpkinchickenandmangosaladroastedasparagussaladwithpoachedeggscrispmackerelsaladwithgrainymustardvinaigretteasianchickensaladwithbokchoyparsley-leafsaladwithpinenuts,olives,andorangedressingwiltedkalewithcranberrybeansanddelicatasquash
ShreddedBrusselsSproutsSalad
SERVES4
Althoughmorecommonlycooked,brusselssprouts,Swisschard,andkalealsomakedeliciousrawsalads,aslongasthey’rethinlysliced.Thissalad—whichcombinestwoofthevegetables—servesasaparticularlynicefallorwinterfirstcourse,whenit’shardtofindflavorfulleaflettuces.
1tablespoonwhole-grainmustard3tablespoonsfreshlemonjuice(from1to2lemons)
Coarsesalt1tablespoonplus1teaspoonpuremaplesyrup2tablespoonssunfloweroil,preferablycold-pressed8ouncesbrusselssprouts,verythinlysliced(about3cups)4 to 6 leaves Swiss chard or kale (preferably Lacinato), or a combination,
stemmedandthinlysliced(3cups)⅓cuprawhulledsunflowerseeds,toasted
1Stirtogethermustard,lemonjuice,¾teaspoonsalt,andthemaplesyrup;whiskinoiluntilemulsified.2Inasaladbowl,tosstogetherbrusselssproutsandchard.Addsunflowerseedsanddressing;tosstocoat.Serveimmediately.perserving:178calories;1.4gsaturatedfat;11gunsaturatedfat;0mgcholesterol;13.8gcarbohydrates;5.2gprotein;433mgsodium;3.9gfiber
QuinoaandCornSaladwithToastedPumpkinSeeds
SERVES4
Thissalad’ssimpleappearancebeliesitsdeliciouscombinationofMexican-inspiredflavors.Studdedwithcorn,pumpkinseeds,andredpeppers,itmakesasubstantiallunchonitsown,orasidedishfordinner.
¼cupfreshlimejuice(from2or3limes),plus1limecutintowedges1teaspoongroundcumin1teaspoonchilipowder1garlicclove,mincedorpressed½cupextra-virginoliveoil
Coarsesalt2¾cupswater1½cupsquinoa,rinsedanddrained2earscorn,kernelscutfromcob1redbellpepper,ribsandseedsremoved,diced3scallions,trimmedandthinlysliced1largejalapeñochile,diced(ribsandseedsremovedforlessheat,ifdesired)¼cupcoarselychoppedcilantro1ripe,firmavocado1 head red-leaf lettuce, leaves separated (inner leaves reserved for another
use)¼cuprawhulledpumpkinseeds(pepitas),toasted
1Whisktogetherlimejuice,cumin,chilipowder,garlic,oil,and¼teaspoonsalt.2Bringthewatertoaboilinasmallsaucepan.Addquinoa;returntoaboil.Stironce,cover,andreduceheattoasimmer.Cookuntilquinoaistenderbutstillchewyandhasabsorbedallliquid,about15minutes.Turnoffheat.Fluffquinoawithafork.Placecornkernelsontopofquinoa,coverpan,andletstand5minutes.Stircornintoquinoa,andtransfertoalargebowltocool.3Addredpepper,scallions,jalapeño,andcilantrotoquinoamixture,alongwith½cupdressing(ortotaste);tossuntilcombined.Seasonwithsalt,ifdesired.4Cutavocadoinhalflengthwise;removepit.Peelavocadoandthinlyslice.5Linealargeservingplatterwithlettuceleaves.Moundquinoasaladincenter.Arrangeavocadoandlimeontheside.Sprinklepumpkinseedsoversalad.Serveimmediately.perserving:504calories;5.4gsaturatedfat;31.8gunsaturatedfat;0mgcholesterol;39.9gcarbohydrates;7.7gprotein;398mgsodium;9.4gfiber
OrangeswithOlivesandParsley
SERVES4
Orangesarethestandoutinthissupremelyeasysalad,providingheftyamountsofvitaminCandfiber.Olives(andoliveoil)addhealthfulmonounsaturatedfat.
4naveloranges¼cupNiçoiseolives,pittedandhalved½teaspoonpaprika2tablespoonsfreshlemonjuice1tablespoonextra-virginoliveoil2 tablespoons finely chopped fresh flat-leaf parsley, plus whole leaves for
garnish
1Usingasharpknife,sliceoffbothendsofeachorange.Carefullyslicedownwardfollowingthecurveofthefruittoremoverindandbitterwhitepith.Sliceeachorangecrosswiseintoaboutsixrounds,thenarrangetheminoverlappingrowsonaservingplatter.Sprinkleevenlywitholives.2Inasmallbowl,combinepaprikaandlemonjuice;whiskinoiluntilemulsified.Addchoppedparsley,andwhisktocombine.Drizzledressingoverorangesandolives;garnishwithparsleyleaves,andserve.perserving:113calories;.6gsaturatedfat;3.9gunsaturatedfat;0mgcholesterol;19gcarbohydrates;1.4gprotein;76mgsodium;3.5gfiber
Papaya,Endive,andCrabmeatSalad
SERVES4
PapayaispackedwithvitaminCandbeta-carotene;endiveisanexcellentsourceoffiberandvitaminsAandC.
1teaspoonfinelygratedpeeledfreshginger3tablespoonsfreshlimejuice(from2to3limes)2tablespoonsgrapeseedoil
Coarsesalt½largepapaya(MexicanorSolo;about1pound),peeled,halvedlengthwise,
seedsremoved,andcutinto1-inchpieces2 large Belgian endive, halved lengthwise, cored, and cut into matchsticks
(about3cups)½Englishcucumber,verythinlysliced¾cupjumbolumpcrabmeat,pickedoverandrinsed
Whisktogetherginger,limejuice,grapeseedoil,and¼teaspoonsaltinalargebowl.Adddicedpapaya,endive,cucumber,andcrabmeat;gentlytosstocombine.Serveimmediately.perserving:219calories;2.1gsaturatedfat;12gunsaturatedfat;.5mgcholesterol;8.1gcarbohydrates;2.5gprotein;71.4mgsodium;1gfiber
Fattoush
SERVES4
LikeItalianpanzanella,thissalad—aspecialtyoftheeasternMediterranean—pairsfreshvegetablesandbread.Thecombinationofvegetables,beans,andherbsisexcellentforreducinghighcholesterol.
1whole-wheatpita(8-inch),split12cherryorsmalltomatoes,halvedorquartered1redoryellowbellpepper(orhalfofeach),ribsandseedsremoved,cutinto
1-inchstrips½Englishcucumber,cutinto½-inchdice¼ redonion, cut into thinwedges,or2 scallions, trimmedand thinly sliced
lengthwise1cupcannedchickpeas,drainedandrinsed¼cuptornfreshmintleaves¼cuptornfreshflat-leafparsleyleaves3tablespoonsred-winevinegar2tablespoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper
1Preheatovento375ºF.Placepitaonabakingsheetandtoastuntilcrisp,about10minutes.Letcoolcompletely,thenbreakinto1-inchpieces.2Inabowl,combinetomatoes,pepper,cucumber,redonion,chickpeas,mint,andparsley;tosstocombine.Addvinegar,oil,and½teaspoonsalt(ortotaste);seasonwithpepper,andtosstocombine.Addpitapieces,toss,andserve.perserving:220calories;1.1gsaturatedfat;6.5gunsaturatedfat;0mgcholesterol;30.4gcarbohydrates;7.2gprotein;390mgsodium;6.2gfiber
Cannellini-BeanNiçoiseSalad
SERVES4
Thisvegetarianversionoftheclassicdishomitstheanchoviesandreplacesthetunawithcannellinibeans;navybeansorchickpeasareotheroptions.
FORTHEDRESSING¼cupplus2tablespoonsfreshlemonjuice(from2to3lemons)1teaspoonDijonmustard1largeshallot,minced¾cupextra-virginoliveoil¼cupfinelychoppedfreshflat-leafparsley¼cuptornfreshbasilCoarsesaltandfreshlygroundpepperFORTHESALAD1poundsmallredpotatoes,scrubbed1poundharicotsvertsorgreenbeans,trimmedandcutinto1-inchpieces5ouncesbabyspinach1½cans(15ounceseach)cannellinibeans,rinsedanddrained1celerystalk,diced3tablespoonscapers,rinsedanddrained2teaspoonsfinelygratedlemonzestCoarsesaltandfreshlygroundpepper2ripetomatoes,coredandcutintowedges2hard-cookedeggs,peeledandhalvedlengthwise½cupNiçoiseolives
1Makethedressing:Inasmallbowl,whisktogetherlemonjuice,mustard,shallot,oil,parsley,basil,and½teaspoonsalt;seasonwithpepper.2Preparethesalad:Placepotatoesinamediumsaucepanandaddenoughcoolwatertocoverby1inch.Bringtoaboil;reducetoasimmer.Cookuntiltender
whenpiercedwiththetipofasharpknife,about15minutes.Drainandsetasidetocool.3Bringapotofwatertoaboilandprepareanice-waterbath.Blanchharicotsvertsuntilcrisp-tenderandcolorbrightens,45to60seconds.Withaslottedspoon,immediatelytransferbeanstoice-waterbathtostopthecooking;oncecool,drainandpatdrywithpapertowels.4Inalargebowl,tossspinachwith2tablespoonsdressing.Transferspinachtoplatter.Placecannellinibeansinemptybowlandmashabouthalfofthemslightly.Addcelery,capers,lemonzest,3to4tablespoonsdressing,and¼teaspoonsalt(ortotaste);seasonwithpepper.Stirtocombine;thenspoonmixtureontospinach.Arrangepotatoesononesideofthebeanmixtureandtomatowedgesontheother.5Arrangeharicotsverts,eggs,andolivesontheplate.Drizzlewithremainingdressing,andserveimmediately.perserving:790calories;7.1gsaturatedfat;39.8gunsaturatedfat;106mgcholesterol;73gcarbohydrates;20.7gprotein;984mgsodium;23.2gfiber
GreenBean,Corn,andTomatoSalad
SERVES6
Forconvenience,youcancookthecornandbeansearlyintheday,tossthemwitholiveoilandsmashedgarlic,andkeepthem(covered)intherefrigerator.Toremovecornkernelsfromthecob,standtheearuprightonitsflatend;withasharpknife,cutalongthelengthofthecob,turningasyougo.
3earscorn,husked1½poundsgreenbeans,trimmed3garliccloves,smashed¼cupextra-virginoliveoil3tablespoonsred-winevinegar½smallredonion,thinlysliced1yellowtomato,sliced½inchthick2cupsmixedsmalltomatoes,preferablyheirloom,halved
Coarsesalt
1Bringalargepotofwatertoaboil.Cookthecornuntilkernelsarecrisp-tender,5to7minutes.Removecornwithtongsandletcool.Usingasmallsieve,removeanycornsilkremaininginthepot.2Addgreenbeanstopot,returnwatertoaboil,andcookuntilverytender,5to8minutes(dependingonthesize).Meanwhile,slicethecornkernelsfromthecobsintoalargebowl.Drainthegreenbeansinacolander,shaketoremoveexcesswater,andaddtocorn.Addgarlicand3tablespoonsoil.Tosswellandletstand30minutestoallowflavorstoblend.(Beanmixturecanberefrigerated,coveredwithplasticwrap,upto8hours;bringtoroomtemperaturebeforeproceeding.)3Justbeforeserving,removethegarlicandaddtheremainingtablespoonofoilalongwithvinegar,onion,andtomatoes.Seasonwith½teaspoonsalt(ortotaste),andserve.perserving:201calories;1.5gsaturatedfat;8.9gunsaturatedfat;0mgcholesterol;25.7gcarbohydrates;5.3gprotein;189mgsodium;6.8gfiber
Endive,Avocado,andRedGrapefruitSalad
SERVES4
Theeye-poppingcombinationofhuesinthissaladissuretoperkuptheappetite,whichinturnstimulatesdigestiveenzymes.Pairinggrapefruitandavocadoalsodeliversnutritionally:Redgrapefruitcontainslycopene—whichmayhelplowerriskofheartdiseaseandpancreatic,lung,andprostatecancers—andtheantioxidantisbestabsorbedwheneatenwithhealthyfat,suchasthatcontainedinavocado.
2redgrapefruits¾teaspoonwhite-winevinegar1tablespoonhoney2tablespoonsplainlow-fatyogurtorsourcreamCoarsesaltandfreshlygroundpepper2tablespoonsextra-virginoliveoil4Belgianendive1ripe,firmHassavocado
1Usingasharpknife,sliceoffbothendsofeachgrapefruit.Carefullyslicedownwardfollowingthecurveofthefruittoremoverindandbitterwhitepith.Workingoverabowltocatchthejuices,cutsegmentsfrommembranes,lettingthemfallintobowl.Squeezetheremainingjuicefrommembranesintobowl.2Inasmallbowl,whisktogethervinegar,honey,yogurt,⅛teaspoonsalt,and3tablespoonsgrapefruitjuice.Seasonwithpepper.Whiskinoiluntilemulsified.3Halveendivelengthwise,andcutoutcore;cutleavesinto1-inchpieces.Tosswiththree-quartersofthedressing.4Cutavocadoinhalflengthwise,andremovepit.Peelandsliceavocadointo¼-inchwedges.Divideendiveandavocadoamongfourplates.Drizzleservingswithremainingdressing,dividingevenly.Dividegrapefruitsegmentsamong
plates,andserveimmediately.perserving:202calories;1.9gsaturatedfat;10.4gunsaturatedfat;.3mgcholesterol;23gcarbohydrates;2.4gprotein;70mgsodium;6.6gfiber
SautéedSpinachwithPecansandGoatCheese
SERVES6
Inthisheart-healthywiltedsalad,thespinachcontributesfolate,andpecanshelplowerLDL(“bad”)cholesterol.
2tablespoonsextra-virginoliveoil1redonion,halvedandthinlysliced1¼poundsbabyspinach2tablespoonssherryvinegar¾cuppecans,toastedandcoarselychopped¼cupcrumbledfreshgoatcheese(about2ounces)
1Heatoilinalargeskilletovermedium.Cookonion,stirringoccasionally,untilsoftened,about5minutes.Addspinach;cook,tossing,untilspinachhasstartedtowilt,about2minutes.Transfertoaservingplatter.2Addvinegartoskillet,andheatfor5seconds.Drizzleoverspinachandonion.Sprinklewithpecansandgoatcheese,andgentlytosstocombine.Serveimmediately.perserving:175calories;2.6gsaturatedfat;10gunsaturatedfat;4.3mgcholesterol;13gcarbohydrates;5gprotein;186mgsodium;5.6gfiber
LemonyLentilSalad
SERVES6
Lentilsareaparticularlyrobustsourceofprotein,folate,andiron.Red,orange,andyellowbellpeppersprovidemorevitaminCandcarotenoidsthangreenones;thesepowerfulantioxidantssupporteyehealth,boostimmunity,andfightheartdisease.Thisnutritiousmake-aheadsaladisperfectforapackablelunch,picnic,orbarbecue.
Coarsesaltandfreshlygroundpepper1½cupsbrownorFrenchgreenlentils¾teaspoonfinelygratedlemonzest,plus2tablespoonsfreshlemonjuice3tablespoonsextra-virginoliveoil1½teaspoonsDijonmustard1½teaspoonsfreshtarragonleaves,finelychopped2orange,red,oryellowbellpeppers(oramix),cutinto½-inchdice(about2
cups)4scallions,trimmedandthinlysliced(1cup)
1Bringamediumsaucepanofwatertoaboil;add1teaspoonsalt.Cooklentilsuntiltenderbutnotatallmushy,15to20minutes.Draininafinesieve,rinseundercoldwatertostopthecooking,anddrainagain.2Meanwhile,whisktogetherlemonzestandjuice,oil,mustard,andtarragoninaservingbowl.Addlentils,bellpeppers,scallions,and½teaspoonsalt(ortotaste);seasonwithpepper.Saladcanberefrigerated,covered,upto1day.Servechilledoratroomtemperature.perserving:257calories;1gsaturatedfat;7.1gunsaturatedfat;0mgcholesterol;36gcarbohydrates;15gprotein;34mgsodium;7.7gfiber
AsparaguswithShiitakes,Shallots,andPeas
SERVES6
Ifyou’dliketousefreshpeas(you’llneedaboutapoundforonecupshelled),addthemalongwiththemushrooms.
2tablespoonsoliveoil5shallots,halvedandthinlyslicedlengthwise8ouncesfreshshiitakemushrooms,stemsremoved,capscleanedCoarsesaltandfreshlygroundpepper1½teaspoonsfinelygratedlemonzest,plus2teaspoonsfreshlemonjuice2bunchesmedium-thickasparagus(about2pounds),toughendstrimmed,cut
onthediagonalinto2-inchlengths1cupfrozenpeas(donotthaw)
1Inalargeskillet,heatoilovermedium.Cookshallots,stirringfrequently,untiltheybegintoturngolden,about3minutes.Addmushroomsand¼teaspoonsalt;seasonwithpepper.Cook,tossingoccasionally,untilmushroomsaretender,3to5minutes.Transfertoabowl.Addlemonzest,andtosstocombine.2Inthesameskillet,bring2inchesofwatertoaboil.Addasparagusand½teaspoonsalt;cover,andcookuntilasparagusisbrightgreenandcrisp-tender,3to4minutes.Stirinpeas,thenremovefromheat.Drainandtransfertobowlwithmushrooms.Addlemonjuice;tosstocombine.Servewarmoratroomtemperature.perserving:127calories;.7gsaturatedfat;3.9gunsaturatedfat;0mgcholesterol;15.6gcarbohydrates;6.6gprotein;268mgsodium;5.2gfiber
MarinatedBeetSalad
SERVES4
Youcanvarythisrecipebyusinghalfoliveoilandhalfwalnutoilandtoppingthebeetswithtoastedwalnuts.Forthemostvisuallyappealingpresentation,useamixtureofbeetssuchasChioggia,golden,andred.
5beets(about1poundwithoutgreens),trimmedandhalved1garlicclove,smashed1tablespoonsherryvinegar2tablespoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper¼cupfreshmintleaves,coarselychopped¼cupcrumbledgoatcheese(about2ounces)
1Fillalargesaucepanwith2inchesofwater;setasteamerbasket(orcolander)insidepan,andbringtoaboil.Placebeetsinbasket,coverpot,andreduceheattoagentlesimmer.Steamuntilbeetsaretenderwhenpiercedwiththetipofasharpknife,30to35minutes.Removebeets.Whencoolenoughtohandle,rubwithpapertowelstoremoveskins.Cutthebeetsintothinslices.2Combinebeets,garlic,vinegar,oil,and1teaspoonsalt;seasonwithpepper.Tosstocombine.Coverandrefrigerateatleast3hours,oruptoovernight.3Whenreadytoserve,removeanddiscardgarlic.Topbeetswithmintandgoatcheese.perserving:145calories;3gsaturatedfat;6.5gunsaturatedfat;6.5mgcholesterol;10.4gcarbohydrates;4.4gprotein;613mgsodium;3gfiber
ArugulawithMaple-RoastedPumpkin
SERVES4
Roastedgarlicservesasthebaseofthesaladdressing.Thealliumnotonlyaddsdepthofflavorbutcanalsohelplowercholesterol.Pumpkinisrichinpotassium,fiber,andvitaminC.
1 sugar pumpkin (3½ to 4 pounds), peeled, seeded, and cut into 1½-inchpieces¼cupplus1tablespoonoliveoil6garliccloves(unpeeled)¼to½teaspooncrushedredpepperflakesCoarsesaltandfreshlygroundblackpepper2tablespoonsplus1teaspoonpuremaplesyrup3tablespoonsfreshlimejuice(from2limes)1tablespoonDijonmustard1½poundsarugula (2 to3bunches, thickstemsremoved),washedwelland
dried¼cuprawhulledpumpkinseeds(pepitas),toasted6ouncesfetacheese,crumbled
1Preheatovento450°F.Onarimmedbakingsheet,combinepumpkinpieceswith2tablespoonsoil,thegarlic,crushedredpepperflakes,and½teaspoonsalt;seasonwithblackpepper.Tosstocombine,thenspreadinanevenlayer.Roast,tossingoccasionally,untilpumpkinistender,25to30minutes.2Removegarlicfromsheetandreserve.Drizzlepumpkinwith2tablespoonsmaplesyrup;tosstocoat.Returntoovenandcontinueroasting,tossingoccasionally,untilpumpkinisglazed,10to15minutesmore;letcool.3Meanwhile,cutoffrootendsofgarliccloves;squeezeoutgarlicandmashtoapastewiththesideofalargeknife.Transfertoalargebowl.Addlimejuice,mustard,remaining1teaspoonmaplesyrup,and½teaspoonsalt;seasonwithpepper.Whiskinremaining3tablespoonsoiluntilemulsified.
4Addarugulaandpumpkintodressing,andtosstocombine.Sprinklesaladwithtoastedpumpkinseedsandcrumbledfetacheese,andserveimmediately.perserving:515calories;10gsaturatedfat;17gunsaturatedfat;38mgcholesterol;46gcarbohydrates;17.4gprotein;979mgsodium;5.2gfiber
ChickenandMangoSalad
SERVES4
ThissaladfeaturesMadrascurrypowder—ablendofspicesthatincludesturmeric,coriander,cumin,andcinnamon,allofwhichareantioxidants,anti-inflammatories,anddetoxifiers.Watercressisalsoapotentdetoxifier.
FORTHECHICKEN¼cupoliveoil,plusmoreforbrushinggrill¼cupwhite-winevinegar1tablespoonDijonmustard4skinless,bonelesschickenbreasthalves(about6ounceseach)
CoarsesaltFORMANGODRESSING1mango,peeledandpitted(seebelow),thendiced¼cuppackedcilantro¼cupfreshmintleaves1tablespooncurrypowder,preferablyMadrasCoarsesaltandfreshlygroundpepper1tablespoonwhite-winevinegar¼cupextra-virginoliveoilFORTHESALAD1 ripe, firm avocado, halved lengthwise, pitted, peeled, and cut into½-inch
wedges1largebunchwatercress,toughstemsremoved(about3cups)½smallredonion,thinlysliced
1Inashallowpanlargeenoughtoholdchickeninasinglelayer,whisktogetheroil,vinegar,andmustard;addchicken,turningtocoat.Coverandrefrigerateforatleast2hours,oruptoovernight.2Heatgrilltomedium-high(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrillforjust4to5seconds).Lightlyoilthegrates.Liftchickenfrommarinadeanddiscardanyremainingmarinade.Sprinklechickenonbothsideswith1teaspoonsalt,dividingevenly.Grillchickenuntilcookedthroughandopaquethroughout,6to8minutesperside.3Forthedressing:Inablender,combinemango,cilantro,mint,currypowder,¼teaspoonsalt,andthevinegar;seasonwithpepper.Pureeuntilsmooth.Withthemotorrunning,addoilinaslow,steadystreamuntilemulsified.4Slicechickencrosswise.Arrangeonaplatterorfourservingplates(dividingevenly),alongwithavocado,watercress,andonion;servethedressingontheside.perserving:440calories;5.2gsaturatedfat;29.2gunsaturatedfat;34.2mgcholesterol;17gcarbohydrates;16.6gprotein;509mgsodium;5.5gfiber
PREPARINGMANGOHoldingmangoonacuttingboardwithapapertowel,useavegetablepeelertoremoveskin.Withasharpknife,sliceoffwide,flatpartoffruitonbothsidesofpit,cuttinglengthwise.Discardpeelandpit.
RoastedAsparagusSaladwithPoachedEggs
SERVES4
Roastingoffersaneasy,no-fusswaytoquicklyprepareasparagus.Reducingthebalsamicvinegarbeforedrizzlingitoverthevegetablesconcentratesitsflavortomimicagedvarieties.Servethedishforlunchoralongwithagreensaladforalightdinner.
1bunchmedium-thickasparagus(about1pound),toughendstrimmed2tablespoonsoliveoil
Coarsesalt½cupbalsamicvinegar1teaspoonlightbrownsugar1tablespoonapple-cidervinegar4largeeggs,poached2ouncesparmesancheese,shaved(¾cup)
1Preheatovento400°F.Onarimmedbakingsheet,drizzleasparaguswithoilandsprinklewith½teaspoonsalt;tosstocombine,thenspreadinanevenlayer.Roastuntilasparagusislightlybrownedandtender,15to18minutes.2Meanwhile,inasmallsaucepan,heatbalsamicvinegarandbrownsugarovermedium-highuntilsyrupyandreducedto3tablespoons,stirringfrequently,about6minutes.3Toserve,divideasparagusevenlyamongfourplates;drizzlewithbalsamicmixture.Topeachportionwithapoachedeggandshavedparmesan.perserving:253calories;5gsaturatedfat;9.6gunsaturatedfat;224mgcholesterol;12gcarbohydrates;14.4gprotein;778mgsodium;2.3gfiber
CrispMackerelSaladwithGrainyMustardVinaigrette
SERVES4
Fattycold-waterfish,suchasAtlanticmackerel(alsocalledBostonmackerel),deliverthemostimportantformsofomega-3fattyacids,helpingtoreducecholesterolandevenstaveofftype2diabetesandsomecancers.Avoidkingmackerel,however,asithashighmercurylevels.Herethefishismarinatedinlemonjuice,thenbroiledsotheskincrisps.
4skin-onfreshAtlanticmackerelfillets(about4ounceseach)Juiceof1lemon2tablespoonswhite-winevinegar1tablespoonfinelychoppedshallot1tablespoonwhole-grainmustard1smallgarlicclove,mincedCoarsesaltandfreshlygroundpepper3tablespoonsextra-virginoliveoil,plusmoreforbroilerpan1tablespoonfinelychoppedfreshtarragon1tablespoonsnippedfreshchives1to2buncheswatercress,thickstemsremoved(4cups)
1Heatbroilerwithrack4inchesfromheatsource.Placemackerelinanonreactive(glassorceramic)bakingdish.Pourlemonjuiceoverfish,andletstand10minutes,turningonceortwice.2Meanwhile,whisktogethervinegar,shallot,mustard,garlic,and¼teaspoonsalt;seasonwithpepper.Letstand10minutes.Graduallyaddoil,whiskinguntilemulsified.Whiskintarragonandchives.3Removemackerelfromlemonjuice(discardjuice),andpatdrywithpapertowels.Scoreskinafewtimeswithasharpknife.Sprinklewith¼teaspoonsalt
andseasonwithpepper.4Lightlybrushabroilerpanorrimmedbakingsheetwithoil.Arrangemackerel,skinsideup,onpan.Broiluntilfishiscookedthroughandskiniscrispandbrowned,3to4minutes.5Tosswatercresswith1tablespoonvinaigrette.Dividewatercressamongfourplates;topeachwithafishfillet,anddrizzlewithremainingvinaigrette,dividingevenly.perserving:338calories;5.2gsaturatedfat;19gunsaturatedfat;79.4mgcholesterol;2.2gcarbohydrates;22gprotein;405mgsodium;.3gfiber
AsianChickenSaladwithBokChoy
SERVES4
Cookingthechickenwiththeskinandbonesintactultimatelymakesthedishmoreflavorful(andeconomical),butfeelfreetosubstitutetwoboneless,skinlessbreasthalvesforthewholebreastinthissaladifyouprefer(reducethecookingtimeto15minutes).Bokchoy,abundantwithcancer-fightingcompounds,makesanutritiousaccompaniment.
1wholebone-inchickenbreast(about1pound)4headsbabybokchoy,trimmedandhalvedlengthwise3tablespoonsfreshlimejuice(from2to3limes)2teaspoonslow-sodiumtamarisoysauce1teaspoonsugar⅛teaspooncayennepepper3ouncessnowpeas,stringsremoved,thinlyslicedlengthwise(about1cup)3smallshallots,thinlysliced¼cuppackedfreshmintleaves,coarselychopped
1Placechickeninalargepot,andaddenoughwatertojustcover.Bringtoaboil;reduceheat,andsimmer,partiallycovered,untilchickeniscookedthrough,about35minutes,skimmingofffoamasneeded.Transferchickentoaplate.Whencoolenoughtohandle,removeskinandpullmeatfrombone(keepitinonepiece),thenthinlyslicemeat.(Atthispoint,chickencanberefrigeratedinanairtightcontainerforupto2days.)2Inasmallpot,bring1inchofwatertoaboil;addbokchoy.Cover,andsimmeruntiltender,3to5minutes;drain,andletcool.3Inabowl,whisktogetherlimejuice,tamari,sugar,andcayennepepper.Addchicken,peas,andshallots;tosstocombine.Transferchickenmixturetoaservingplatter,topwithmint,andservebokchoyalongside.perserving:204calories;.5gsaturatedfat;1.3gunsaturatedfat;53mgcholesterol;18.8gcarbohydrates;32gprotein;571mgsodium;7gfiber
Parsley-LeafSaladwithPineNuts,Olives,andOrangeDressing
SERVES6
InadditiontovitaminsA,C,andK,parsleycontainsthephytochemicalpolyacetylene,whichhelpsreducecancerrisk.
1navelorange½teaspoonsherryvinegarorred-winevinegar¼redonion,halvedandverythinlyslicedCoarsesaltandfreshlygroundpepper1tablespooncapers,rinsedanddrained¼cupbrine-curedblackolives,suchasKalamataorGaeta,pittedandhalved3cupslooselypackedfreshflat-leafparsleyleaves(fromabout2bunches)¼cuppinenuts,toasted1tablespoonextra-virginoliveoil
1Withavegetablepeeler,remove8longpiecesofzestfromorange(leavebitterwhitepithbehind);cutlengthwiseintoverythinstrips.Halveorange;squeeze2tablespoonsjuiceintoabowl(reserveremainingportionforanotheruse).Addvinegar,onion,andapinchofsalt;letsoak10minutes(orupto24hours;thelongeritsoaks,themilderitsflavorwillbecome).2Toorangejuicemixture,addcapers,olives,parsley,pinenuts,andzest.Seasonwithpepper;tossthoroughlywithoil.Divideamongplatesandserveimmediately.perserving:109calories;.9gsaturatedfat;7.3gunsaturatedfat;0mgcholesterol;6.8gcarbohydrates;2.1gprotein;270mgsodium;1.8gfiber
WiltedKalewithCranberryBeansandDelicataSquash
SERVES4
Thisnutrient-densesaladcapitalizesonfallandwinter’sbestproduce,whiledeliveringamplehealthbenefits.Thesquashandcranberrybeans(alsocalledborlottiorRomanbeans)providefiber,whichhelpslowercholesterol;thekalepromptsthelivertoreleaseenzymesthatmayfightcancer.Othertypesofwintersquash,suchasbutternutoracorn,wouldalsoworkinthisrecipe,aswouldcannelliniornavybeans.
2delicatasquash(about2pounds),halvedlengthwiseandseeded1tablespoonplus1teaspoonextra-virginoliveoil2tablespoonshoney2tablespoonsbalsamicvinegar1largeshallot,finelychopped1garlicclove,minced1tablespoonred-winevinegar5ounceskale(½bunch),largestemsremoved,leavescutinto1-inchpiecesCoarsesaltandfreshlygroundpepper2cupscookedcranberrybeans(seebelow),drainedandrinsed
1Preheatovento400°F.Cutsquashinto½-inch-thickhalf-moons.Tosswith1teaspoonoil,andspreadevenlyonaparchment-linedbakingsheet.Roastuntiljusttender,15to18minutes.Mixhoneyandbalsamicvinegar.Brushsomeofthemixtureontosquashslices(reserveremainingmixture).Roast5minutesmore.2Heatremaining1tablespoonoilinalargeskilletovermedium.Addshallotandgarlic;cook,stirringfrequently,untilslightlysoftened,about4minutes.Addred-winevinegarandremaininghoneymixturetopan,andbringtoaboil.Addkaletopanandsprinklewith1teaspoonsalt;seasonwithpepper.Addsquashandbeans.Coverskillet,andletstand5minutes,thentossuntilkalewilts
slightly.Servewarmoratroomtemperature.perserving:279calories;1gsaturatedfat;4gunsaturatedfat;0mgcholesterol;57gcarbohydrates;6gprotein;642mgsodium;8gfiber
COOKINGDRIEDBEANSDriedbeanstendtobemuchmoreflavorfulandhaveafirmertexturethancanned.Soakingthebeansfirstwillshortentheircookingtime.Driedbeansdoubleinvolumeoncecooked;1cupdriedbeansyields2cupscooked.Cookedbeanswillkeepforuptooneyearinanairtightcontainerinthefreezer.Theycanbeincorporatedintosalsas,dips,soups,salads,andanyotherdishesthatcallforcannedbeans.Tosoakbeans:Sortthebeans,discardinganydebris,andrinse.Placeinalargebowl,andcoverwithdoubletheamountofwater.Coverbowl,andletbeanssoakovernight.(Alternately,usethequick-soakmethod:Combinebeansinalargepotwithdoubletheamountofwater.Bringtoaboil,andcook3minutes.Cover,andletsoak1hour.)Tocookbeans:Transferbeansandsoakingliquidtoaheavypot.Bringtoaboil;reduceheat.Simmer,partiallycovered,untiltender,1to2hours(3to4hoursforunsoakedbeans).Drainandletcoolbeforestoring.
poachedsalmonwithasparagus,herbs,andbabygreensroastedsalmonandparsnipswithgingercurry-rubbedsalmonwithnapaslawcitrus-roastedsalmonwithspringpeasaucemisosalmonwithcilantrosaucehoisin-glazedsablefishwithbokchoysablefishenpapillotewithshiitakemushroomsandorangegrilledtroutwithoreganopanfriedtroutwithalmondsandparsleyhalibutingreen-teabrothwithquinoagrilledfishtacosshrimpwithkiwifruit-limerelishpaprikashrimpwithwalnutsbrownricewithtofu,driedmushrooms,andbabyspinachvegetable-ricebowlwithmisodressingwhole-wheatpizzawithartichokesandpecorinostuffedswisschardrollsstuffedpoblanosinchipotlesaucewhole-wheatspaghettiwithherb-almondpestoandbroccoli
sobanoodle,tofu,andvegetablestir-frywhole-wheatpastawithlentils,spinach,andleeksspinachpastawithcorn,edamame,andgreenbeansbutternutsquashcurryquicktomatosaucespringbarleyrisottoswisschard,mushroom,andquinoasaladwalnut-crustedchickenbreastschickenbreastswithfennel,carrots,andcouscouschickenwithpumpkin-seedmolelemonchickenwithavocado-cornsalsaturkeycutletswithtomatoesandcapersgrilledporktenderloinandapricotswithhoneyglazeporktenderloinwithsautéedbeetgreensandroastedbeetssteakwithspicypapaya-carrotsalsagrass-fedbeefstir-frywithbroccoli
PoachedSalmonwithAsparagus,Herbs,andBabyGreens
SERVES4
Thisbasicpoachingrecipeyieldssalmonthatcanbeservedwarm,atroomtemperature,orchilled.Here,salmonandafewhard-cookedeggsprovideproteintoacolorfulsaladcomposedoffreshvegetablesandmixedherbsfromthefarmers’market.
1skin-onwildAlaskansalmonfillet(about1½poundsand1inchthick)½ teaspoon finely grated lemon zest, plus ⅓ cup plus 2 tablespoons fresh
lemonjuice(fromabout4lemons)
Coarsesalt1bunchmedium-thickasparagus(about1pound),toughendstrimmed1shallot,thinlyslicedintohalfmoons½teaspoonfinelygratedorangezestplus1tablespoonfreshorangejuice2teaspoonschampagnevinegar¼cupextra-virginoliveoil4cupsmixedbabygreens,suchasspinachandtatsoi¼cupmixedfreshherbleaves,suchasmint,basil,andtarragon12radishes,trimmedandhalved4hard-cookedeggs,peeledandhalvedlengthwise
1Fillasaucepanwideenoughtoholdsalmonwith2to3inchescoldwater.Stirin⅓cuplemonjuiceand2teaspoonssalt.Bringtoaboil;reduceheattoasimmerandgentlyplacesalmoninpan,skinsidedown.Reduceheatandcookatabaresimmeruntilsalmonisjustopaquethroughout,10to12minutes.Transfertoaplate.Coverlooselywithapieceofparchmentpapertopreventsurfacefromdrying,andletcool20to30minutes.Oncecool,salmoncanberefrigerated,coveredtightlywithplasticwrap,forupto2days.2Bringapotofwatertoaboilandprepareanice-waterbath.Blanchasparagusuntilcrisp-tenderandcolorbrightens,45to60seconds.Withaslottedspoon,immediatelytransferasparagustoice-waterbathtostopthecooking;oncecool,drainandpatdrywithpapertowels.3Combineshallot,lemonandorangezests,2tablespoonslemonjuice,theorangejuice,vinegar,and¼teaspoonsaltinasmallbowl.Graduallywhiskintheoliveoiluntilemulsified.4Assembleasparagus,greens,herbs,radishes,andeggsonaplatter.Breaksalmonintolargepieces,arrangeontop,anddrizzlewithvinaigrette.Serveimmediately.perserving:480calories;5.3gsaturatedfat;22.7gunsaturatedfat;306mgcholesterol;7.9gcarbohydrates;42.2gprotein;303mgsodium;3gfiber
RoastedSalmonandParsnipswithGinger
SERVES4
Theflavorfulgingerdressingthatcoatstheparsnipscallsfortamari,asaucemadefromsoybeansthat’sdarkerandricherthanconventionalsoysauce(it’salsoglutenfree).Servethefishwithawedgeoforangealongwithpepperygreens,suchaswatercressorarugula.
1poundparsnips(about5),peeledandsliced¾inchthick3tablespoonsneutral-tastingoil,suchascanolaorsafflower2teaspoonsfinelygratedpeeledfreshginger2teaspoonsfinelychoppedfreshrosemary2tablespoonslow-sodiumtamarisoysauce¼cupplus2tablespoonsfreshorangejuice(from1to2oranges)4skinlesswildAlaskansalmonfillets(about6ounceseach)
1Preheatovento425°F.Placeparsnipsonarimmedbakingsheetanddrizzlewith2tablespoonsoil;tosstocoat,thenspreadinasinglelayer.Roastuntilbeginningtobrownaroundtheedges,about15minutes.Meanwhile,combineginger,rosemary,tamari,orangejuice,andremaining1tablespoonoil.2Flipparsnipsandpushtoedgesofbakingsheet.Placefilletsinthemiddle.Cook,flippinghalfwaythrough,untilfilletsareopaquearoundtheedgesandflakeslightlyincenterwhenpressed,12to15minutes.Removefromoven.3Transferafillettoeachoffourplates.Pourgingermixtureoverparsnipsandgentlytosstocoat.Divideparsnipsamongplates.Spoonextrasaucefrombakingsheetoverfishandparsnips,andserve.perserving:458calories;1gsaturatedfat;13gunsaturatedfat;107mgcholesterol;21gcarbohydrates;41gprotein;598mgsodium;5gfiber
Curry-RubbedSalmonwithNapaSlaw
SERVES4
Broilingisagoodwaytobrownthesalmonwithoutaddingfat.Foragoldencolorandcrispfinish,don’tturnthefishwhileitisunderthebroiler;itwillstillcookallthewaythroughwithoutthisextrastep.
2cupswater1cupbrownbasmatiriceCoarsesaltandfreshlygroundpepper½headnapacabbage(1pound),thinlyslicedcrosswise1poundcarrots,peeledandcoarselygrated½cuplooselypackedfreshmintleaves¼cupfreshlimejuice(from2to3limes),pluslimewedgesforserving2tablespoonsgrapeseedoil4skinlesswildAlaskansalmonfillets(about6ounceseach)2teaspoonscurrypowder
1Inalargesaucepan,bringthewatertoaboil;addthericeand½teaspoonsalt.Coverandreduceheattomedium-low.Cookuntilriceistenderandhasabsorbedallliquid,30to35minutes.Removefromheat;letstand,covered,10minutes.2Meanwhile,inalargebowl,combinecabbage,carrots,mint,limejuice,oil,and½teaspoonsalt;seasonwithpepper.Tosstocombine.3Heatbroiler,withrackset4inchesfromheatsource.Whilericeisstanding,placesalmononabroilerpanorrimmedbakingsheet.Rubfilletswithcurrypowderand½teaspoonsalt,dividingevenly;seasonwithpepper.Broiluntiljustcookedthrough,6to8minutes.4Dividesalmonandcabbagemixtureamongfourplates.Fluffricewithaforkandservealongside.perserving:583calories;6gsaturatedfat;18.3gunsaturatedfat;85mgcholesterol;47.2gcarbohydrates;39.8gprotein;1140mgsodium;7.3gfiber
Citrus-RoastedSalmonwithSpringPeaSauce
SERVES8Salmonseasonedwithorange,lemon,andlimecontrastsbeautifullywithafresh-peapuree.Greenpeas—actuallylegumes,notvegetables—arehighinproteinandvitaminK,whichboostsbonehealth.
CITRUS-ROASTEDSALMON3oranges3lemonsFreshlygratedzestof1lime2teaspoonssugarCoarsesaltandfreshlygroundwhitepepper1teaspooncorianderseeds,crushed1 sideofwildAlaskan salmon (about3pounds), trimmedof fat andexcess
skin,smallpinbonesremovedwithtweezers2tablespoonsextra-virginoliveoilSpringPeaSauce(seebelow)Peashootsorwatercress,forgarnish
Finelygratethezestof2orangesand2lemons.Cuttheremainingorangeandlemoninto¼-inch-thickrounds.Stirtogethercitruszests(includinglime),sugar,2teaspoonssalt,1½teaspoonspepper,andthecorianderinasmallbowl.Placesalmon,skinsidedown,inanonreactive(glassorceramic)bakingdishlargeenoughforittolayflat.Rubspiceblendalloversalmon.Coverwithplasticwrap.Refrigerate2hours.Removesalmonfromrefrigerator.Wipeoffspiceblendwithpapertowels.Letfishstandatroomtemperature20minutes.Meanwhile,preheatovento400°F.Arrangehalftheorangeandlemonroundsinasinglelayerinalargeroastingpan;placesalmon,skinsidedown,ontop.Rubtheoilalloversalmon.Roastuntilopaquethroughout,about17minutes.Removefromoven;cutsalmoncrosswiseinto8pieces.
Toserve,dividesauceamongeightservingplates,andtopeachwithapieceofsalmon.Garnishwithpeashootsandremainingorangeandlemonrounds.perserving:432calories;4.9gsaturatedfat;13.4gunsaturatedfat;109mgcholesterol;16.2gcarbohydrates;36.8gprotein;686mgsodium;3.6gfiber
SPRINGPEASAUCEMAKES¾CUP
Youcanmakethissaucewiththawedfrozenpeasinsteadoffresh,inwhichcasetheydon’tneedtobeblanched.
1⅓cupsshelledfreshpeas1½cuplooselypackedtrimmedwatercress(½bunch)1½tablespoonscoldunsaltedbutter,cutintosmallpieces
Coarsesalt
Prepareanice-waterbath.Bringapotofwatertoaboil.Blanchpeasandwatercressuntilbrightgreen,about45seconds.Immediatelytransferwithaslottedspoontotheicebathtostopthecooking.Drainpeasandwatercress,thenpureeinablenderuntilsmooth,adding4to5tablespoonswatertothin(mixtureshouldbejustthickenoughtocoatthebackofaspoon).Passpureethroughafinesieveintoasmallsaucepan.Placeoverlowheat,andwhiskinbutter,1pieceatatime;whiskuntilemulsified,thenremovefromheat.Seasonsaucewith½teaspoonsalt(ortotaste).Servewarm.perserving:37calories;1.2gsaturatedfat;.6gunsaturatedfat;5mgcholesterol;3.5gcarbohydrates;1.4gprotein;123mgsodium;1.2gfiber
MisoSalmonwithCilantroSauce
SERVES4
Miso,acombinationoffermentedsoybeansandriceorbarley,isagreatsourceofzinc,anaturalimmunitybooster.Whitemisohaslesssodiumthanothertypes;here,it’scombinedwithricevinegar,brownsugar,andwatertomakeamarinadeforsalmon.Cilantro,ginger,andchile(alongwithafewotheringredients)arequicklypureedintoasauceforthebroiledfish.Servewithbrownriceorsoba(buckwheat)noodles.
1cupwhitemiso⅓cupricevinegar(unseasoned)¼cuppackeddarkbrownsugarplus1teaspoon⅓cupwater4skinlesswildAlaskansalmonfillets(about6ounceseach)1cuppackedcilantroleaves,coarselychopped¼cupfreshlimejuice(from2to3limes)1shallot,coarselychopped1smallfreshredchile,suchasThaibirdorjalapeño,coarselychopped(ribs
andseedsremovedforlessheat,ifdesired)1garlicclove1piece(2inches)freshginger,peeledandfinelygrated(1tablespoon)2tablespoonsneutral-tastingoil,suchascanolaorsafflower
1Inamediumsaucepan,combinemiso,vinegar,¼cupbrownsugar,andthewater.Cookovermediumheat,stirringoccasionally,justuntilmisoandsugarhavedissolved(donotboil);removefromheat,andletcooltoroomtemperature.2Placesalmoninashallowdishoraresealableplasticbag,andaddmisomixture,turningtocoat.Cover(orseal)andmarinateintherefrigerator1hour(placebagonaplateincaseofleaks).
3Meanwhile,pureecilantro,limejuice,shallot,chile,garlic,ginger,oil,andremainingteaspoonbrownsugarinablenderuntilsauceissmooth.4Heatbroilerwithrack6to8inchesfromheatsource.Liftfilletsfrommarinadeandwipeoffexcess(discardmarinade);broiluntilfilletsareopaquearoundedgesandflakeslightlyincenterwhenpressed,4to6minutes.Transfersalmontoeachoffourplates,andservewithcilantrosauce.perserving:500calories;2.2gsaturatedfat;16.2gunsaturatedfat;94mgcholesterol;40.6gcarbohydrates;39.5protein;1964mgsodium;0gfiber
Hoisin-GlazedSablefishwithBokChoy
SERVES4
Sablefish,alsoknownasblackcod,isamongthebestsourcesofheart-friendlyomega-3fattyacids.Here,thefishiscombinedwithbokchoy,whichcontainsantioxidantsandfiber.Thehoisinmixture,brushedontopofthefishbeforebroiling,isessentiallyaquickbarbecuesauce.
2tablespoonsneutral-tastingoil,suchascanolaorsafflower1 piece (3 inches) fresh ginger, peeled, thinly sliced, and cut into very thin
matchsticks3garliccloves,thinlysliced1headbokchoy(1½pounds),trimmedandslicedcrosswiseinto1-inch-wide
pieces,greensandstalksseparated2celerystalks,quarteredlengthwiseandcutcrosswiseinto2-inchlengthsCoarsesaltandfreshlygroundpepper1bunchscallions,trimmedandcutinto2-inchlengths3tablespoonshoisinsauce1tablespoonketchup1½teaspoonsDijonmustard1teaspoonfreshlemonjuice4skinlesssablefishfillets(about5ounceseach)
1Inalargesaucepan,heattheoilovermedium.Addgingerandgarlic;cook,stirring,untilfragrant,about1minute.Addbokchoystalks,celery,and½teaspoonsalt;seasonwithpepper.Cook,stirringfrequently,untilcrisp-tender,5to7minutes.Addscallions,andcook,stirring,untilwilted,about3minutes.2Heatbroilerwithrack4inchesfromheatsource.Stirtogetherhoisin,ketchup,mustard,and½teaspoonlemonjuice.Placefishonabroilerpanorrimmedbakingsheet.Seasononbothsideswith½teaspoonsalt,dividingevenly,andpepper.Brushtopswithhoisinmixture.Broiluntilfishisglazedandopaque
throughout,5to7minutes.3Addremaining½teaspoonlemonjuicetobokchoygreens;spoonontofourplatesandtopeachwithafishfillet.Serveimmediately.perserving:400calories;5.2gsaturatedfat;20.8gunsaturatedfat;70mgcholesterol;12.3gcarbohydrates;22.4gprotein;968mgsodium;2.6gfiber
SablefishEnPapillotewithShiitakeMushroomsandOrange
SERVES4
Sablefish’ssucculenttextureandhighoilcontentmakeitanexceptionalchoiceforsteaming.Inthisrecipe,thefishissteamedinparchment-paperpackets(enpapillote),whichsealinmoistureandflavor.
1navelorange4skinlesssablefishfillets(about5ounceseach)Coarsesaltandfreshlygroundpepper2teaspoonsmincedpeeledfreshginger1tablespoonplus1teaspoonextra-virginoliveoil12freshshiitakemushrooms,stemsremoved,capscleanedandhalved24cilantrosprigs
1Preheatovento425°sF.Useavegetablepeelertoremove8stripsoforangezest,leavingbitterwhitepithbehind.Halvetheorangeandextractthejuice.Cutoutfour15-inchsquaresofparchmentpaper;foldeachinhalftomakeacrease,thenopenagain.Placeafilletononehalfofeachparchment.Seasonallfishonbothsideswith1teaspoonsalt,dividingevenly,andpepper;sprinklewithginger,anddrizzlewithoilandjuice.Arrange2zeststrips,6shiitakepieces,and6cilantrosprigsontopofeachfillet.2Foldparchmentoverfish,andcrimptheedgestoformahalf-moonshape,pleatingrepeatedlyallthewayaroundtoseal.Placepacketsonabakingsheetandcookuntilpaperpuffsup,about10minutes.Removefromoven;placepacketsonplates,andserveimmediately,cuttingthemopenatthetable.perserving:352calories;5.2gsaturatedfat;18.4gunsaturatedfat;69.5mgcholesterol;6.9gcarbohydrates;20.9gprotein;564mgsodium;1.2gfiber
GrilledTroutwithOregano
SERVES4
Freshherbsareahealthywaytoseasonfishandotherleanproteins.Here,pungentoreganoandbrightlemonjuicebalancetherichnessofthetrout.Thewholetroutaregrilledinthisrecipe,butyoucanusethebroilerinstead;lightlycoatthebroilerpanorarimmedbakingsheetwithoilbeforeheating,andcookthefishforthesameamountoftime.
2 tablespoons neutral-tasting oil, such as canola or safflower, plusmore forgrill4whole trout (about 12 ounces each), preferablyU.S. farmed, cleaned and
scaledCoarsesaltandfreshlygroundpepper2lemons,1slicedinto8rounds,1cutintowedgesforgarnish1largebunchoregano
1Heatagrilltomedium-high(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrateforjust4to5seconds);brushgrateswithoil.Sprinkleexteriorandcavityofeachfishwith¼teaspoonsalt,andseasonwithpepper.Tuck2lemonroundsandafeworeganosprigsincavityofeachfish.2Rubeachfishwith½teaspoonoil,andplaceongrill.Cookuntilgoldenandfirm,about4minutesperside.Transfertoaservingplatter;drizzleeachfishwith1teaspoonoil.Garnishwithlemonwedgesandremainingoregano,andserve.perserving:382calories;1.3gsaturatedfat;6.7gunsaturatedfat;0mgcholesterol;12.4gcarbohydrates;54gprotein;123mgsodium;5.4gfiber
PanfriedTroutwithAlmondsandParsley
SERVES4
Choppedalmondscontributesubstantialfiber,calcium,potassium,andzinctosimplypreparedtroutfillets.Foralightsupper,servethefishwithbabylettuceleavesandlemonwedgesforsqueezingoverthedish.
1tablespoonplus2teaspoonsneutral-tastingoil,suchascanolaorsafflower4skin-ontroutfillets(preferablyU.S.farmed)Coarsesaltandfreshlygroundpepper3ouncesrawwholealmonds,coarselychopped1cuplooselypackedfreshflat-leafparsleyleaves,coarselychoppedFinelygratedzestplusfreshlysqueezedjuiceof2lemons
1Heat1teaspoonoilinalargeskilletovermedium-high.Seasonfilletswith¾teaspoonsalt,dividingevenly,andpepper.Gentlyplace2filletsinskillet,skinsideup.Reduceheattomedium,andcookuntilgoldenbrownononeside,4to5minutes.Carefullyflipfish,usingtwospatulasifnecessary.Cookuntilslightlyflakyinthecenterwhenpiercedwithafork,about2minutesmore.Transferfishtoaservingplatter;keepinawarmspot.Wipeoutskillet,andrepeatwith1teaspoonoilandremaining2fillets.2Wipeoutskilletagain;addremaining1tablespoonoilandthealmonds.Cookovermediumheat,stirring,untilalmondsstarttoturngolden,about1minute.Removefromheat,andimmediatelyaddparsleyandlemonzest;stirtocombine.Stirinlemonjuice;assoonasitstartstobubble,poursauceoverfish.Serveimmediately.perserving:315calories;2.7gsaturatedfat;19.3gunsaturatedfat;45.8mgcholesterol;7.4gcarbohydrates;21.8gprotein;410mgsodium;3.3gfiber
HalibutinGreen-TeaBrothwithQuinoa
SERVES4
Inadditiontothebeneficialomega-3sprovidedbyhalibut,thegreenteainthisdishcontainsepigallocatechingallate,orEGCG—apowerfulantioxidantshowntohelppreventcancer.Quinoaishighinproteinandfiber.
4wildPacifichalibutfillets(about6ounceseach)Coarsesaltandfreshlygroundpepper2cupswater1cupquinoa,rinsedanddrained2tablespoonsneutral-tastingoil,suchascanolaorsafflower1piece(2inches)freshginger,peeledandfinelychopped1headbabybokchoy,trimmedandthinlyslicedlengthwise1cupfrozenshellededamame,thawed4ounces freshshiitakemushrooms,stemsremoved,capscleanedand thinly
sliced½cupsnowpeas,stringsremoved,thinlyslicedlengthwise1cupbrewedgreentea1tablespoonlow-sodiumtamarisoysauce1teaspoonhoney3scallions,trimmedandthinlyslicedonthediagonalBasilleaves,forgarnish
1Preheatovento400°F.Seasoneachhalibutfilletonbothsideswith½teaspoonsalt,dividingevenly,andpepper.2Inamediumsaucepan,bringthewatertoaboil.Addquinoaand½teaspoonsalt;reduceheattoasimmer.Coverandcookuntilquinoaistenderandhasabsorbedallliquid,about15minutes.Removefromheat.3Meanwhile,inalargeskillet,heattheoilovermedium-high.Cookfilletsuntilgolden,2to3minutesperside.Usingaslottedspatula,transferfishtoan
ovenproofdishandbakeuntiljustopaquethroughout,8to10minutes.4Addginger,bokchoy,edamame,shiitakes,andsnowpeastoskillet;reduceheattomediumandcook,stirringconstantly,untilshiitakesbegintosoften,about3minutes.Addgreentea,soysauce,andhoney.Cook,stirring,untiledamamearetender,about3minutesmore.Stirinscallionsandremovefromheat.5Dividebrothandvegetablesamongfourshallowbowls.Topeachwithafishfilletandgarnishwithbasilleaves.Servequinoainseparatebowls.perserving:470calories;2.3gsaturatedfat;9.8gunsaturatedfat;54.4mgcholesterol;38.2gcarbohydrates;46.2gprotein;771mgsodium;5.5gfiber
GrilledFishTacos
MAKES1DOZEN
Fresh,cleanflavorsdefinethesegrilledfishtacos.Thecabbageisalsoapotentcancerfighter.Setoutthefishandtoppings(useamelonballertoscoopavocadointoneatballs),andletguestsassembletheirowntacos.
1teaspoongroundcumin1tablespoondriedoregano1tablespoonchilipowder
Coarsesalt¼cupextra-virginoliveoil¼cupfinelychoppedcilantro,plussprigsforgarnish2poundsskin-onstripedbassorredsnapperfillets5cupsshreddedgreencabbage(½head)Neutral-tastingoil,suchascanolaorsafflower,forgrill12corntortillasLimewedges,avocado,Mexicancrema(orsourcream),andhotsauce,for
servingQuickPickledVegetables,forserving(optional;seebelow)
1Stirtogethercumin,oregano,chilipowder,and2teaspoonssalt.Mixintheoliveoilandcilantro.Useasharpknifetomakeshallowslitsabout1½inchesapartintothefishskin;transfertoalargedishandrubbothsideswithspicemixture.Refrigerate,covered,for30minutesto2hours.2Tosstogethercabbageand1½teaspoonssaltinamediumbowl.Letsit30minutes.3Heatgrill(orgrillpan)tohigh(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrillforjust2to3seconds);lightlyoilgrates.Placefish,skinsideup,ongrill.Cook,withoutmovingfish,untilopaquethroughout,3to5minutes.Carefullyflip,usingtwospatulasifnecessary.Cookuntilfishflakesslightlywhenpressedinthecenter,5to7minutesmore.4Transferfishtoaservingplatter;letcoolslightly,thenshredwithaforkintobite-sizepieces.Garnishplatterwithlimewedgesandcilantrosprigs.Servewarmoratroomtemperature(within1hour).Allowgueststoassembletheirowntacos,layeringfishwithcabbage,avocado,crema,hotsauce,pickledvegetables,andothertoppings,asdesired.perserving(1taco):184calories;1gsaturatedfat;6gunsaturatedfat;60mgcholesterol;14gcarbohydrates;15gprotein;404mgsodium;3gfiber
QUICKPICKLEDVEGETABLESMAKES1QUART
2½cupsapple-cidervinegar⅓cupsugar2teaspoonscoarsesalt3cupscoldwater4carrots,peeledandsliceddiagonally¼inchthick2smallredonions,halvedandslicedinto¾-inchwedges4jalapeñochiles,quarteredlengthwise;ribsandseedsremoved
Combinevinegar,sugar,andsaltinasaucepanwiththewater;bringtoaboiloverhighheatandstirtodissolvesugar.Addcarrots,onions,andjalapeños,andreduceheattomedium-high.Simmeruntilcarrotsarejusttender,10to12minutes.Pourintoabowl;letcoolcompletelybeforecoveringandrefrigerating.(Pickleswillkeepupto2weeks.)perserving:39.7calories;0gsaturatedfat;0gunsaturatedfat;0mgcholesterol;8.1gcarbohydrates;.4gprotein;206mgsodium;1gfiber
ShrimpwithKiwifruit-LimeRelish
SERVES4
Kiwifruit,limejuice,chiles,andcilantromakeatropical—andantioxidant-rich—accompanimenttosimplesearedshrimp;youcanalsousetherelishtotopgrilledfish,orasahealthydipwithtortillachips.Servetheshrimpandrelishwithblacklentilsandwhole-wheatnaan(Indianflatbread),asshown,orwithbrownriceandtortillas.
2 jalapeño chiles, finely chopped (ribs and seeds removed for less heat, ifdesired)2tablespoonsfreshlimejuice(from1to2limes)4kiwifruits,peeledanddiced
Coarsesalt½cupfinelychoppedcilantro20largeshrimp,preferablyU.S.farmed,peeledanddeveined(about1pound)2tablespoonsneutral-tastingoil,suchascanolaorsafflower
1Stirjalapeñosandlimejuicetogether.Addkiwifruit,¼teaspoonsalt(ortotaste),andcilantro.Stirtocombine.2Seasonshrimpwith½teaspoonsalt.Heatoilinalargeskilletoverhighuntilshimmering.Addshrimpinasinglelayerandcookuntilpinkononeside,about3minutes.Flipshrimpandcookuntilopaquethroughout,about2minutesmore.Servewithkiwifruit-limerelish.perserving:104calories;.3gsaturatedfat;2.7gunsaturatedfat;53.2mgcholesterol;11.3gcarbohydrates;8.2gprotein;462mgsodium;2.1gfiber
PaprikaShrimpwithWalnuts
SERVES4
Across-continentalblendofflavors,thisdishfeaturesalivelysaucethatcombinesEuropeanpaprikaandsakeormirin(ricewine)fromJapan.Turnips,popularinbothEuropeanandAsiancuisines,addfiber,potassium,calcium,andvitaminC.Servetheshrimpoverwhole-wheatpastaorbrownrice.
2to3tablespoonsneutral-tastingoil,suchascanolaorsafflower1tablespoonmincedpeeledfreshginger1½teaspoonspaprika3tablespoonschoppedwalnuts20largeshrimp,preferablyU.S.farmed,peeledanddeveined(about1pound)1½cupscubed(¼-inch)peeledturnips1tablespoonapple-cidervinegarorsherryvinegar3tablespoonssakeormirin(ricewine)Coarsesaltandfreshlygroundpepper¼cupchoppedfreshflat-leafparsley(optional)
1Heatoilinalargeskilletovermedium-high.Addgingerandpaprika;cook,stirring,untilfragrant,20to30seconds.Addwalnuts;sauté,stirring,untillightlybrowned,2to3minutes.2Addshrimp;cook,stirring,untilpinkandopaquethroughout,about2minutesperside.Stirinturnips,vinegar,sake,and1teaspoonsalt;seasonwithpepper.Continuetocook,stirring,untilheatedthrough,about2minutes.Stirinparsley,andservewarm.perserving:253calories;1.7gsaturatedfat;10.3gunsaturatedfat;172mgcholesterol;6.4gcarbohydrates;24.6gprotein;204mgsodium;2.1gfiber
BrownRicewithTofu,DriedMushrooms,andBabySpinach
SERVES6
Brownriceisthefoundationofasimple,protein-filledvegetariandishwhenit’spairedwithtofu.Spinachis“steamed”inthesamepanfortheultimateinease—andnutritionalvalue.
1½cupsshort-grainbrownrice2¾cupswater½ouncedriedshiitakemushrooms(brokeniflarge)1tablespoonfinelychoppedpeeledfreshginger4garliccloves,minced1driedredchile,crumbled
Coarsesalt7ounces(½package)extra-firmtofu,drainedandcutinto¾-inchcubes3ouncesbabyspinach6scallions,whiteandpalegreenpartsonly,finelychopped¼cuplooselypackedcilantroleaves,finelychopped2tablespoonsplus1teaspoonlow-sodiumtamarisoysauce1½tablespoonsricevinegar(unseasoned)1teaspoontoastedsesameoil
1Inalargesaucepan,stirtogetherrice,water,mushrooms,ginger,garlic,chile,andsalt.Bringmixturetoaboil;reducetoasimmer.Coverandcookuntilriceistenderandhasabsorbedallliquid;45to50minutes.Removefromheat.2Gentlystirintofu,andletstand,covered,15minutes.Stirinspinach.Cover,andletsteam3minutes.Stirinscallions,cilantro,soysauce,vinegar,andsesameoil.Serveimmediately.perserving:247calories;.3gsaturatedfat;2.7gunsaturatedfat;0mgcholesterol;44.5gcarbohydrates;9gprotein;283mgsodium;3.8gfiber
Vegetable-RiceBowlwithMisoDressing
SERVES4
Thinkofthisrecipeasabasicformulaformakingricebowls,andthenvarythebeans(usecannedonestosavetime),squash,andgreens,asdesired.
FORTHERICEBOWL1cupdriedredazukibeans
Coarsesalt2cupsshort-grainbrownrice3¼cupswater½butternutsquash,peeled,seeded,andcutinto½-inch-thickpieces(4cups)14ounces(1package)firmtofu,halvedandcutinto½-inch-thicktriangles¼ pound mixed greens, such as kale, chard, and beet greens (8 cups),
stemmed,leaveschoppedFORTHEDRESSING1piece(1inch)freshginger,peeledandcoarselychopped2tablespoonsplus2teaspoonswhitemiso¼cuplow-sodiumtamarisoysauce¼cupwater1tablespoonplus1teaspoontoastedsesameoilFORTHECONDIMENTS2tablespoonsdriedarameorwakame(seaweed)1daikonradish,peeledandfinelygrated(about½cup)2teaspoonsumeplumvinegarorseasonedricevinegar8umeboshiplums,halvedandpitted(optional)Gomashio(sesameseedsdottedwithsalt)ortoastedsesameseeds
1Preparethericebowl:Placebeansinabowl;addenoughwatertocoverbyabout2inches.Letsoakovernightintherefrigerator.Drainbeans,andrinseundercoldrunningwater;drainagain.Transfertoamediumsaucepan.Coverwithwaterbyabout2inches,andbringtoaboil.Reduceheat;simmer,stirringoccasionally,untiltender,about30minutes,seasoningwith1teaspoonsalthalfwaythroughandaddingmorewater,ifnecessary,tokeepbeanscovered.Drain.2Meanwhile,placericeinanothersaucepan;addthe3¼cupscoldwaterandalargepinchofsalt.Bringtoaboil,stironce,andreduceheat.Simmer,covered,untilriceistenderandhasabsorbedallliquid,45to50minutes.Removefromheat,andletstand(covered)10minutes.3Placethebottombasketofalarge2-tieredbamboosteamerinawokorlargepanfilledwithabout1inchofsimmeringwater(thewatershouldjustreachtobottomofbasket;alternatively,usetwopansfittedwithsteamerinserts).Carefullyplacesquashslicesinasinglelayerinbottombasket.Cover,andsteam10minutes.Placetofuinasinglelayerintopbasket,andtopwithgreens.Cover,andcarefullysetatopbottombasket;steamuntilgreensandsquashslices
aretender,7to8minutesmore.4Meanwhile,makethemisodressing:Processginger,miso,tamari,andthe¼cupwaterinafoodprocessoruntilsmooth.Withmachinerunning,graduallyaddoil,andprocessuntilcombined.Transfertoasmallbowl.5Preparethecondiments:Inasmallbowl,coverseaweedwithcoolwater.Letstanduntilsoft,10to15minutes.Drain.Tosstogetherdaikonandvinegarinanotherbowl.6Toserve,fluffricewithaforkanddivideamongfourservingbowls;arrangebeans,greens,tofu,squash,andseaweedontop,dividingevenly.Topeachbowlwithabout1tablespoondaikonmixtureand2plums.Drizzlewithdressing,andsprinklewithgomashio.perserving:808calories;2gsaturatedfat;5gunsaturatedfat;0mgcholesterol;142gcarbohydrates;34gprotein;1491mgsodium;18gfiber
Whole-WheatPizzawithArtichokesandPecorino
SERVES4
Whenyoustartwithstore-boughtdough,homemadepizzacomestogetherinminutes.Lookforwhole-wheatdoughintherefrigeratorsectionofhealth-foodstoresandsomesupermarkets.Frozenartichokeheartsareaconvenientalternativetosteamingfreshartichokes,andtheyretainmuchoftheirnutrients;ifyouusecanned,rinsethemwellandletthemdrain.(Jarred,marinatedartichokesarenotrecommendedforthisrecipe.)
4frozenartichokehearts,thawed1tablespoonfreshlemonjuice1tablespoonextra-virginoliveoil,plusmoreforbakingsheet1poundwhole-wheatpizzadough,roomtemperature1cupricottacheese,preferablyfreshpacked2plumtomatoes,thinlyslicedcrosswise¼cuppittedKalamataolives,halved3ouncespecorinoRomanocheese,shavedwithavegetablepeelerCoarsesaltandfreshlygroundpepper¼cuppackedfreshbasilleaves
1Thinlyslicetheartichokeheartscrosswise,thenplaceinasmallbowl.Addlemonjuice,andtosstocoat.2Preheatovento450°F.Lightlyoilabakingsheet.Stretchdoughtoa12-by-16-inchoval.Placedoughonpreparedsheetandbrushwith1tablespoonoil,makingsuretocoatedgeswell.Scatterspoonfulsofricottaoverdough.Topevenlywithtomatoes,artichokes,olives,andthree-quartersofthepecorino.Seasonwith¾teaspoonsalt(ortotaste)andpepper.3Bakepizzauntilcrustisbrownedandtoppingsareheatedthrough,20to25minutes.Removefromoven.Sprinklewithbasilandremainingpecorino,and
serveimmediately.perserving:579calories;9.7gsaturatedfat;9.8gunsaturatedfat;46.9mgcholesterol;71gcarbohydrates;28.4gprotein;1307mgsodium;10.8gfiber
StuffedSwissChardRolls
SERVES6
Arelativeofspinachandbeets,Swisschardoffersfantasticantioxidantprotectionintheformofcarotenoids,whichhelpmaintaineyehealth,boostimmunity,andmayevenfightcancer.Here,chardleavesarerolledaroundaprotein-richquinoa-mushroomfillingforanelegantentrée.
2bunchesSwisschard(about2pounds),preferablyred1cupquinoa5cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth1tablespoonunsaltedbutter2tablespoonsextra-virginoliveoil,plusmoreforbrushing2shallots,finelychopped2largecarrots,peeledandcutinto⅛-inchdice1poundcreminimushrooms,stemsremoved,capscleaned1poundfreshshiitakemushrooms,stemsremoved,capscleanedCoarsesaltandfreshlygroundpepper2tablespoonsfreshmarjoramleaves(or1teaspoondried)2tablespoonsMarsala(Italianfortifiedwine)orportwine
1Preheatovento350°F.Prepareanice-waterbath.Bringalargepotofwatertoaboil.Blanchcharduntiltenderandbrightgreen,about2minutes.Usingaslottedspoonortongs,transferchardtotheicebath;letcool,thentransfertopapertowelsandpatdry.Reserveleaves,beingcarefulnottotearthem.Cutoffstem,makingaVshapeabout1inchupfrombottomofleaf.Chopstemsinto¼-inchpieces.2Meanwhile,placequinoaand2¼cupsbrothinamediumsaucepan.Bringtoaboil,andstironce.Reduceheat;simmer(uncovered)untilquinoaistenderandhasabsorbedallliquid,about15minutes.Transferquinoatoalargebowl;keepinawarmplace.3Heatalargesautépanovermedium-high;addbutterandoil.Whenhot,addshallotsandcarrots;cook,stirring,untilshallotsaretranslucent,about1minute.
Addmushroomcaps,chardstems,and½teaspoonsalt;seasonwithpepper.Sautéuntilvegetablesaretender,stirringoccasionally,about8minutes.4Remove1½cupsmushroommixturefrompan;addtoquinoa.Reserveremainingmushroommixture.Coarselychop1tablespoonmarjoram(oradd½teaspoondried);stirintoquinoa.5Dividechardleavesintosixportions.Formoneportionintoa6-by-10-inchrectangle,overlappingleavessotherearenogaps.Place½cupquinoamixtureatashortend,thenrollupchard,enclosingsides.Brushlightlywithoil;placeinan8-inchbakingdish.Repeat,making5morerolls.Bakeuntilheatedthrough,5to10minutes.6Heatremainingmushroommixtureovermedium-high.AddMarsala;cook,stirring,untilmostoftheliquidhasbeenabsorbed.Addremaining2¾cupsbroth;cook,stirringoccasionally,untilslightlythickened,about6minutes.Stirinremaining1tablespoonmarjoram(or½teaspoondried).7Toserve,sliceeachchardrollinhalf;placeinthecenterofaplate.Spoonthemushroommixturearoundchard.perserving:258calories;2.4gsaturatedfat;6.4gunsaturatedfat;5mgcholesterol;32.2gcarbohydrates;12.6gprotein;93mgsodium;6gfiber
StuffedPoblanosinChipotleSauce
SERVES4
Stuffedwithquinoa,blackbeans,mushrooms,andcorn,thesepeppersmakeasatisfyingvegetarianmaincourse.Poblanosareamongthemildestchiles,althoughtheystillofferanicezing.Chipotlechilesaresmoked,roastedjalapeños,usuallysoldincanswithaspicyadobosauce.
4largepoblanochiles2teaspoonsplus1tablespoonneutral-tastingoil,suchascanolaorsafflower1tablespoonchoppedchipotlechileinadobo1garliccloveCoarsesaltandfreshlygroundpepper½cuppackedcilantroleaves,coarselychopped,plusmoreforgarnish⅓cupquinoa8 ounces small mushrooms, such as white button or cremini, trimmed,
cleaned,andquartered1cupfreshorfrozencornkernels1can(15ounces)blackbeans,drainedandrinsed4ouncescrumbledfreshgoatcheese(1cup)
1Preheatovento475°F.Onaparchment-linedbakingsheet,rubpoblanoswith2teaspoonsoil.Roastuntilslightlyblackenedandsoftened,15to20minutes,turningonce.Removefromoven.Whencoolenoughtohandle,removeskinswithpapertowels.Useaparingknifetomakeasmallslitineachchile,thencarefullyremoveseeds(anddiscard),keepingstemendintact.2Inablender,combinechipotle,garlic,1teaspoonsalt,and¾cupwater;seasonwithpepper.Blenduntilsmooth.Addcilantro,andpulseoncetocombine.3Inasmallsaucepan,bring⅔cupwatertoaboil.Addquinoa;returntoaboil.Stironce,cover,andreduceheattoasimmer.Cookuntilquinoaistenderbutstillchewyandhasabsorbedallliquid,about15minutes.Fluffwithafork.
4Meanwhile,inalargeskillet,heattheremaining1tablespoonoilovermedium-high.Addmushroomsand½teaspoonsalt;seasonwithpepper.Cook,stirringoccasionally,untilmushroomsaretender,about5minutes.Addcornandbeans,andcook,stirring,untilheatedthrough,about2minutes.Stirin½cupcheeseandthequinoa.5Spreadchipotlemixtureevenlyina9-by-13-inchbakingdish.Stuffpepperswithfilling,dividingevenly,andarrangeindish;dotwithremaining½cupcheese.Bakeuntilgolden,15to20minutes.Removefromoven,andletcoolinpan10minutesbeforeserving.perserving:324calories;3.2gsaturatedfat;4.7gunsaturatedfat;12.6mgcholesterol;49.5gcarbohydrates;14.4gprotein;910mgsodium;9.4gfiber
Whole-WheatSpaghettiwithHerb-AlmondPestoandBroccoli
SERVES6
Asnappyalmond-and-herbpestoisafreshdeparturefromtheclassicpine-nut-and-basilversion.Foranevenmorenutritiousvariation,addthreetablespoonsgroundflaxseedtothepesto.
12ounceswhole-wheatspaghetti1¼ounceswholeblanchedalmonds,toasted2 tablespoons finely grated lemon zest, plus¼ cup fresh lemon juice (from
about3lemons)1garlicclove1cuppackedfreshflat-leafparsley½cuppackedfreshmintleaves¼cuppackedfreshtarragonleavesCoarsesaltandfreshlygroundpepper3tablespoonsextra-virginoliveoil2heads(2¼pounds)broccoli,cutintosmallflorets(about6cups)3tablespoonspart-skimricottacheeseLemonwedges,forserving
1Bringalargepotofwatertoaboil.Cookpastauntilaldenteaccordingtopackageinstructions.Reserve½cupcookingliquid;drainpasta.2Pulsealmondsinafoodprocessoruntilfinelyground.Add1tablespoonlemonzestalongwiththelemonjuice,garlic,herbs,and½teaspoonsalt;processuntilfinelychopped.Withmachinerunning,graduallyadd2tablespoonsoilandthereservedcookingwater;processuntilpestoissmooth.Thepestowillkeepfor1weekintherefrigeratororupto1monthinthefreezer;storeinanairtightcontainer,coveredwithathinlayerofoliveoil.Toserve,bringthepestotoroomtemperature(neverheatit),pouroffextraoilfromtop,andstirinalittlewater,ifnecessary,toachievetheproperconsistency.
3Heatalargesautépanovermedium-high.Addremaining1tablespoonoil.Whenhot,addbroccoliand1½teaspoonssalt;seasonwithpepper.Cook,tossingoccasionally,untilbroccoliislightlybrownedandcrisp,5to7minutes.Addpastaandpesto;tosstocoat.4Dividepastaamongsixbowls.Dollopwithricotta,andsprinklewithremaining1tablespoonzest,dividingevenly.Squeezelemonwedgesovertops,andserveimmediately.perserving:345calories;1gsaturatedfat;7gunsaturatedfat;3mgcholesterol;56gcarbohydrates;16gprotein;448mgsodium;14gfiber
SobaNoodle,Tofu,andVegetableStir-Fry
SERVES4
Here’saspicynoodledishthat’spackedwithvegetables;coveringthepanduringcookinghelpstrapthesteamsothevegetablessoftenmorequickly(andretaintheirnutrients).Lookforsobanoodlesmadeentirelyofbuckwheatflour;besidesbeinggluten-free,theyaremorenutritiousthansobamadefromwhole-wheatflour.
8ouncessobanoodles(preferably100percentbuckwheat)2tablespoonsgrapeseedoil14ounces(1package)extra-firmtofu,drained,patteddry,andcutinto½-inch
cubes
Coarsesalt2redbellpeppers,ribsandseedsremoved,thinlyslicedlengthwise1head(1½pounds)broccoli,brokenintosmallflorets1head(1pound)bokchoy,trimmedandthinlyslicedcrosswise4garliccloves,minced½teaspooncrushedredpepperflakes3tablespoonsalmondbutter2tablespoonswater3tablespoonsricevinegar(unseasoned)2tablespoonslow-sodiumtamarisoysauce
1Bringalargepotofwatertoaboil.Cooksobanoodlesuntiltenderaccordingtopackageinstructions.Drain,andrinsewithcoldwater;drainagain.2Heat1tablespoonoilinalargeskilletovermedium-high;addtofuand1teaspoonsalt.Cook,tossingoccasionally,untilgolden,12to15minutes.Transfertoaplate.3Heatremaining1tablespoonoilinsameskilletovermedium-high.Addbellpeppers,broccoli,bokchoy,garlic,redpepperflakes,and1teaspoonsalt.Cover(panwillbeveryfull),andcook,tossingoccasionally,untilvegetablesarecrisp-tender,8to10minutes.4Meanwhile,makesauce:Inasmallbowl,whisktogetheralmondbutterandthewater,thenwhiskinvinegarandsoysauce.5Addreservednoodles,tofu,andsaucetopanwithvegetables.Cook,tossing,untilnoodlesareheatedthrough,2to3minutes.Serveimmediately.perserving:511calories;1.53gsaturatedfat;12.5gunsaturatedfat;0mgcholesterol;67gcarbohydrates;26.7gprotein;670mgsodium;7.6gfiber
Whole-WheatPastawithLentils,Spinach,andLeeks
SERVES6
Frenchgreenlentils,sometimescalledlentillesduPuy,holdtheirshapewelloncecooked,makingthemparticularlysuitedtosaladsandpastadishes.Likeotherlegumes,lentilsarelowinfatandareexceptionalsourcesoffolate,iron,andprotein,plusothervitaminsandminerals.Here,thelentilsarecombinedwithwhole-wheatpastashapescalledchiocciole(snails),butyoucansubstitutepenneoranyothershorttubularshapes.Ifyoulike,grateorshaveparmesanoverthepastajustbeforeserving.
2cups(14ounces)Frenchgreenlentils2garliccloves1driedbayleaf1poundtubularwhole-wheatpasta,suchaspenne2tablespoonsextra-virginoliveoil,plusmorefordrizzling4leeks(about1¾pounds),whiteandpalegreenpartsonly,slicedinto¼-inch
rounds,washedwell,anddrained1teaspoonchoppedfreshthymeCoarsesaltandfreshlygroundpepper8ouncesbabyspinach
1Inasaucepan,combinelentils,1garlicclove,andthebayleaf.Addenoughcoldwatertocoverby2inches.Bringtoaboilovermedium-highheat.Reduceheattomedium-low,andsimmeruntillentilsaretender,20to25minutes.Drainlentils,anddiscardgarliccloveandbayleaf.2Bringalargepotofwatertoaboil.Cookpastauntilaldenteaccordingtopackageinstructions.Reserve1cupcookingliquid;drainpasta,andplaceinalargebowl.3Meanwhile,minceremaininggarlicclove.Inalargesautépan,heatoilover
medium.Addmincedgarlic,leeks,andthyme;cook,stirringoccasionally,untilleeksaresoftbutnotbrowned,about5minutes.Addcookedlentilsand1½teaspoonssalt;seasonwithpepper.4Addspinachandreservedpastacookingliquidtopan;cook,tossingtowiltspinach,about2minutes.Pourmixtureoverpasta,andtosstocombine.Serveimmediately,drizzledwitholiveoil,ifdesired.perserving:579calories;.7gsaturatedfat;4.1gunsaturatedfat;0mgcholesterol;106gcarbohydrates;24.6gprotein;372mgsodium;19gfiber
SpinachPastawithCorn,Edamame,andGreenBeans
SERVES4
Edamamecontainasmuchproteinperservingaseggs,milk,andmeat,andarealsoagoodsourceofiron,zinc,andBvitamins.Sincethecornisnotcooked,it’simperativethatyouusethefreshestyoucanfind.Servehotorcoldasaspeedy,summerypastadish.
1poundshortspinachpasta,suchasshellsorpenne2cups(about6ounces)freshgreenbeans,trimmed2cups(about8ounces)frozenshellededamame2earsofcorn,shucked,kernelscutfromcobs2garliccloves,minced3tablespoonsextra-virginoliveoilFinelygratedzestandjuiceof1lemon1cuplooselypackedfreshbasilleaves,tornCoarsesaltandfreshlygroundpepper
1Bringalargepotofwatertoaboil.Cookpastauntilaldenteaccordingtopackageinstructions,addingthegreenbeansandedamame3to4minutesbeforeendofcooking.Drainpastaandvegetables,thenplaceinabowl.2Addcornkernelsandimmediatelystiringarlicandoil.Addlemonzestandjuice,basil,and½teaspoonsalt;seasonwithpepper,andstirtocombine.perserving:824calories;2.9gsaturatedfat;12.8gunsaturatedfat;108mgcholesterol;129gcarbohydrates;35.6gprotein;263mgsodium;20.2gfiber
ButternutSquashCurry
SERVES4
Ratherthanrelyingonstore-boughtcurrypaste,thisdishusesaquickhomemadeversionthat’sincomparablyfreshandvibrantlyflavored.Forathickercurry,mashsomeofthesquashwiththebackofawoodenspoon.
1cuplong-grainbrownrice5cupsplus1tablespoonwater2smallbutternutsquash(2pounds),peeled,halvedlengthwise,andseeded1largeonion,cutintolargechunks4garliccloves1tablespoonneutral-tastingoil,suchascanolaorsafflower1teaspoonmustardseeds1teaspoonfennelseeds¼teaspoongroundcoriander1piece(2inches)freshginger,peeledandfinelygrated2tablespoonstomatopaste
Coarsesalt¼teaspooncrushedredpepperflakesCilantro,forgarnishLimewedges,forgarnish
1Placericeinamediumsaucepan.Add2cupswaterandbringtoaboil;stironce,andreduceheat.Simmer,covered,untilriceistenderandhasabsorbedallliquid,35to40minutes.Removefromheat;letstand10minutes(covered).2Meanwhile,cutsolidsectionsofsquashintolargechunksandseededsectionsinto¾-inchthickwedges.Pureeonion,garlic,and1tablespoonwaterinablenderuntilsmooth.3Heattheoilina4-quartpotovermedium.Addthemustardandfennelseedsandthecoriander;cook,stirring,untilfragrant,1to2minutes.Stirintheonionpasteandginger.Cook,stirringoften,untilcaramelized,6to8minutes.4Addtomatopaste,andcook1minute,stirringandscrapingbottomofpot,ifneeded.Stirinremaining3cupswater,2teaspoonssalt,andredpepperflakes.Addsquash,andcoverpartially.Bringtoaboil.Reduceheat,andsimmergentlyuntilsquashistender,12to15minutes.5Fluffricewithafork,thendivideamongfourbowls.Spooncurrymixtureontop,andgarnishwithcilantroandlimewedges.Serveimmediately.perserving:337calories;.6gsaturatedfat;4.5gunsaturatedfat;0mgcholesterol;70gcarbohydrates;7.2gprotein;1052mgsodium;7.6gfiber
QuickTomatoSauce
MAKESABOUT4CUPS
Thissaucetastesgreatoverpasta,fish,orgrilledchicken—andispackedwithbeneficiallycopenefromthecookedtomatoes.
¼cupextra-virginoliveoil1redonion,minced8garliccloves,minced2cans(14ounceseach)dicedtomatoesinjuice¼cupplus2tablespoonsdryredwine1teaspoondriedoregano,crumbled1teaspoondriedbasil,crumbled
Coarsesalt
1Inamediumsaucepan,heatoilovermedium.Addonionandgarlic;cook,stirringfrequently,untilsoftened,about7minutes.2Stirinthetomatoesandtheirjuice,wine,oregano,basil,and¼teaspoonsalt.Simmeruntillightlythickened,8to10minutes.Seasonwith½teaspoonsalt,ortotaste.Serveimmediately,orletcoolcompletelybeforestoring.Thesaucecanberefrigeratedupto5days,orfrozenupto1month,inanairtightcontainer;thawintherefrigeratorandreheatinapanovermedium.per1/2-cupserving:79calories;1gsaturatedfat;6gunsaturatedfat;0mgcholesterol;3.1gcarbohydrates;.5gprotein;107mgsodium;.5gfiber
SpringBarleyRisotto
SERVES4
Highiniron,vitamins,andfiber,barleyrisottoisanutritious(andquicker-cooking)alternativetoatraditionalrisottomadewithrice.Thisvegetariandishalsoincludesfrozenpeas,whicharealwaysavailable,easytouse,andcontainnearlyasmanynutrientsasfresh-picked.Asagoodsourceofchromium,peasalsohelpcontrolbloodsugarlevels.
2tablespoonsoliveoil1cuppearlbarley2 leeks, white and pale green parts only, thinly sliced, washed well and
drained½cupdrywhitewine(orwater)2cupswaterCoarsesaltandfreshlygroundpepper2cupshomemadeorlow-sodiumstore-boughtvegetablebroth1bunchasparagus(about1pound),toughendstrimmed,cutonthediagonal
into2-inchlengths1package(10ounces)frozenpeas,thawed½cupgratedparmesancheese¼ cup packed thinly sliced fresh mint leaves, plus whole small leaves for
garnish
1Inalargesaucepan,heatoilovermedium.Addbarleyandleeks;cook,stirringoccasionally,untiltheybegintosoften,5to7minutes.Addwine;cook,stirring,untilevaporated,about5minutes.Addthewaterandbringtoaboil;add½teaspoonsaltandseasonwithpeppertotaste.Reduceheat;simmer,stirringoccasionally,untilliquidhasbeenabsorbed,about10minutes.2Addbrothandcontinuetocook,stirringoccasionally,untilbarleyistenderandliquidiscreamy,about10minutes.Addasparagus;cookuntiltender,about5minutes.Stirinpeasandcookjustuntilheatedthrough.Removefromheat.Stirinparmesanandmint;seasonwithpepper.Garnishwithmintleaves,andserve.
perserving:426calories;2.9gsaturatedfat;7.6gunsaturatedfat;8.8mgcholesterol;62.4gcarbohydrates;15.7gprotein;465mgsodium;15.5gfiber
SwissChard,Mushroom,andQuinoaSalad
SERVES4
Thismain-coursesaladcombineschard,mushrooms,andquinoatoformasatisfyingvegetarianmealabundantwithvitamins,minerals,andcompleteprotein.
2cupswater1cupquinoa,rinsedanddrained1tablespoonextra-virginoliveoil1 pound Swiss chard, stems and leaves cut into ½-inch pieces (about 10½
cups),rinsedwell,waterstillclingingtoleavesCoarsesaltandfreshlygroundpepperPinchofcrushedredpepperflakes1garlicclove,minced12ouncescreminimushrooms,trimmed,cleaned,andthinlysliced2teaspoonsfinelychoppedfreshthyme1ounceshavedparmesancheese(½cup)
1Inamediumsaucepan,bringthewatertoaboil.Addquinoaandreduceheattoasimmer.Coverandcookuntilquinoaistenderandhasabsorbedallliquid,about15minutes.Removefromheat.Meanwhile,heat1teaspoonoilinalargeskilletovermedium.Cookchard(stemsandleaves),stirringoccasionally,untilwiltedandtender,about8minutes.Add¼teaspoonsalt;seasonwithpepper.Addredpepperflakes,andtosstocombine.Transfertoaplatter.2Addremaining2teaspoonsoilandthegarlictoskillet.Cookovermediumheat,stirring,untilgarlicislightlygolden,about1minute.Addmushrooms,andcook,stirringoccasionally,untiltheystarttoreleasetheirjuices,about3minutes.Add½teaspoonsalt;seasonwithpepper.Cook,stirringoccasionally,untilmushroomsaretender,about5minutes.Stirinquinoa;cooktoheatthrough,about1minute.Stirinthyme;removefromheat.3Toserve,dividechardamongplates,andspoonquinoamixtureontop.
Sprinkleparmesanovereachportion.perserving:252calories;1gsaturatedfat;6gunsaturatedfat;3mgcholesterol;38gcarbohydrates;1gprotein;666mgsodium;5gfiber
Walnut-CrustedChickenBreasts
SERVES4
Walnutsaddahealthfuldoseofomega-3fattyacidstobreadcrumbs,whichkeepthechickenmoist.Roastingthechicken,ratherthanfryingit,yieldsacrispcrustwithoutaddingmuchextrafat.Ifyoudon’thaveday-oldbread,lightlytoastfreshbreadtouseinstead.
2slicesday-oldwhole-wheatbread⅓cupwalnuts2tablespoonsfinelygratedparmesancheeseCoarsesaltandfreshlygroundpepper1largeeggwhite4boneless,skinlesschickenbreasthalves(6to8ounceseach)1tablespoongrapeseedoilLemonslices,forserving
1Preheatovento425°F.Inafoodprocessor,combinebread,walnuts,parmesan,and¼teaspoonsalt;seasonwithpepper.Processuntilfinecrumbsform.Transfertoashallowbowl.Inanotherbowl,beateggwhiteuntilfrothy.2Patdrychickenwithpapertowels.Seasonchickenonbothsideswith½teaspoonsalt,dividingevenly,andpepper.Dipeachchickenbreastintoeggwhitetocoatcompletely,thenletexcessdripoffbeforedredgingincrumbmixture,pressingtoadhere.3Heattheoilinalargeovenproofskilletovermediumuntilhotbutnotsmoking.Cookchickenuntillightlybrownedononeside,1to3minutes.Flipchickenandtransferskillettooven.Bakeuntilgoldenbrownandcookedthrough,8to12minutes.Servewithlemonslices.perserving:331calories;1.9gsaturatedfat;9.6gunsaturatedfat;101mgcholesterol;8.5gcarbohydrates;44gprotein;603mgsodium;1.6gfiber
ChickenBreastswithFennel,Carrots,andCouscous
SERVES4
Afterthechickenisbrownedandthevegetablesaresautéed,themeatisbraiseduntilfork-tender.OrangejuiceaddsvitaminCandbrightensthedish,butyoucanomititandincreasethechickenstockbyhalfacup.
1cupwater⅔cupcouscous4boneless,skinlesschickenbreasthalves(6to8ounceseach)1¾teaspoonspaprikaCoarsesaltandfreshlygroundpepper2tablespoonsneutral-tastingoil,suchascanolaorsafflower1fennelbulb,trimmed,cored,andthinlysliced3largecarrots,peeledandthinlysliced1teaspoongroundcumin⅔cupdriedapricots,preferablyunsulfured,chopped½cupoil-curedpittedblackolives,halved½cupfreshorangejuice½cuphomemadeorreduced-sodiumstore-boughtchickenbroth
1Bringthewatertoaboilinasmallsaucepan;addcouscous,andstirtocombine.Coverandletstanduntiltender,about5minutes,thenfluffwithafork.2Patchickendrywithpapertowels.Rubchickenonbothsideswith¾teaspoonpaprikaand½teaspoonsalt,dividingevenly;seasonwithpepper.Inalargeskillet,heat1tablespoonoilovermedium-high.Cookchickenuntillightlybrowned,about3minutesperside;transfertoaplate.3Reduceheattomedium.Addremaining1tablespoonoil;whenhot,addfennelandcarrots.Cook,stirringoccasionally,untilvegetablesarecrisp-tenderandlightlybrowned,5to7minutes.Addremaining1teaspoonpaprika,thecumin,and¼teaspoonsalt;seasonwithpepper.Cook,stirring,untilspicesarefragrant,
about1minute.4Addchickenandanyaccumulatedjuicesfromplatetoskilletalongwiththeapricots,olives,orangejuice,andbroth.Coverandsimmeruntilvegetablesaresoftandchickeniscookedthrough,12to15minutes.Servewithcouscous.perserving:492calories;1.4gsaturatedfat;8.9gunsaturatedfat;99mgcholesterol;50gcarbohydrates;46.5gprotein;703mgsodium;6.5gfiber
ChickenwithPumpkin-SeedMole
SERVES6
Thisrichpumpkin-seedsauce,basedontraditionalMexicanmoles,ismadewithgreenherbs,andisjustassatisfyingascheese-orcream-basedsaucesbutcontainsfarlesssaturatedfatandfewercalories.Servethedishwithriceforanauthenticaccompaniment.
3boneless,skinlesschickenbreasthalves(about6ounceseach)1smallserranochile1smallpoblanochile1smallwhiteonion,cutinto¼-inchdice2garliccloves1cupcilantroleaves,plussprigsforgarnish½teaspoongroundcumin¾teaspoondriedoregano,preferablyMexican½cuprawhulledpumpkinseeds(pepitas),toasted2cupshomemadeorreduced-sodiumstore-boughtchickenbroth1tablespoonneutral-tastingoil,suchascanolaorsafflower
Coarsesalt2tablespoonsfreshlimejuice(from2to3limes)
1Placechickenina4-quartpot,andaddwatertocoverby1inch.Bringtoagentlesimmerovermediumheat,andsimmeruntilchickeniscookedthrough,about15minutes.Removefromheat,andletstand15minutes.Transferchickentoaplate,andtentlooselywithfoil.Discardwater.2Roastbothchilesdirectlyovertheflameofagas-stoveburneronhighheat,turningwithtongs,untilblackenedallover.(Alternately,placechilesunderthebroiler,turningoften,untilskinhascharred.)Transferthechilestoabowl,andcoverwithplasticwrap.Letsteam15minutes.Usingpapertowels,ruboffskins,thenremovestems,seeds,andribs.3Inablender,pureeroastedchiles,onion,garlic,cilantroleaves,cumin,oregano,toastedpumpkinseeds,and½cupbrothtoformacoarsepaste.4Heatoilinamediumskilletovermedium.Addchilepaste,andcook,stirringconstantly,untilverythick,about8minutes.(Reduceheatifmixturebeginstoscorch.)Whiskremaining1½cupsbrothintopasteuntilincorporated.Add½teaspoonsaltandthelimejuice.5Addchickentosauceinskillet.Cookovermedium-lowheat,turningoccasionally,untiljustheatedthrough,about5minutes(donotletsimmer,orsaucewill“break,”orseparate).6Withtongs,transferchickentoacuttingboard,letexcesssaucedripbackintopot,andsliceinhalfcrosswise.Dividechickenevenlyamongfourplates,spoonsauceontop,andgarnishwithcilantrosprigs.perserving:294calories;2.6gsaturatedfat;10.5gunsaturatedfat;67mgcholesterol;7.2gcarbohydrates;36gprotein;222mgsodium;2gfiber
LemonChickenwithAvocado-CornSalsa
SERVES4
Avocadosinthesalsasupplyagenerousportionofmonounsaturatedfatandfiber.Iffreshcornisnotinseason,optforfrozen;itwilltastebetterandhavemorenutrientsthanany“fresh”corninthegrocerystore.
4boneless,skinlesschickenbreasthalves(6to8ounceseach)¼cupplus2teaspoonsextra-virginoliveoil2tablespoonsplus2teaspoonsfreshlemonjuice(from1to2lemons)2earscorn,husksandsilksremoved(or1cupfrozencornkernels)2 teaspoons finely chopped red jalapeño chiles (ribs and seeds removed for
lessheat,ifdesired)2tablespoonsmincedpeeledfreshginger½cupcannedblackbeans,drainedandrinsed½redonion,finelychopped¼cupfreshlimejuice(from3to4limes)10cherrytomatoes,quartered2firm,ripeHassavocados,halvedlengthwise,pitted,peeled,anddicedCoarsesaltandfreshlygroundpepper4ouncesbabyarugula
1Combinechickenwith2tablespoonseachoilandlemonjuiceinashallowbakingdish.Coverandmarinateinrefrigeratorfor1to3hours,turningonce.2Workinginalargebowl,standeachearofcornonitsflatend;shaveoffkernelswithaserratedknife(toyieldabout1cuptotal).3Heat1tablespoonoilinamediumskilletovermedium.Addcornkernels,chiles,andginger;cook,stirringfrequently,untilsoftened,3to4minutes.Letcool.4Heatagrill(orgrillpan)tomedium(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegratesforjust6to8seconds).Grill
chickenuntillightlybrownedandcookedthrough,about5minutesperside.Removefromheat.5Stirtogetherblackbeans,onion,cornmixture,limejuice,and1tablespoonoil.Addtomatoes,avocados,and½teaspoonsalt(ortotaste);seasonwithpepper,andstirgentlytocombine.6Tossarugulawithremaining2teaspoonseachoilandlemonjuice.Divideevenlyamongplates,andtopwithchickenandavocado-cornsalsa.Serveimmediately.perserving:524calories;5gsaturatedfat;4gunsaturatedfat;68mgcholesterol;29gcarbohydrates;34gprotein;244mgsodium;11gfiber
TurkeyCutletswithTomatoesandCapers
SERVES4
Lowerinsaturatedfatthanchicken,turkeyprovidesoneoftheleanestsourcesofanimalprotein.Thenutrient-densepoultryalsocontainsheart-healthyBvitaminsandselenium.Roundoutthissimplepreparationwithasideofsteamedgreenbeans.
4turkeycutlets(about4ounceseach)Coarsesaltandfreshlygroundpepper2tablespoonsneutral-tastingoil,suchascanolaorsafflower1½cupsdicedtomato(1large)12caperberriesor¼cupcapers,rinsedanddrained
1Patdrycutletswithpapertowelsandseasonbothsideswith½teaspoonsalt,dividingevenly,andpepper.Heat1tablespoonoilinalargeskilletoverhighuntilshimmering.Add2cutlets,andcookuntilgoldenbrownonbottom,about2minutes.Flipandcontinuetocookuntilothersideisgoldenbrown,about2minutesmore.Transfercutletstoplates;reduceheattomedium,andrepeatwithremaining1tablespoonoiland2cutlets.2Addtomatotohotskillet.Cook,stirring,untiljuicyandjustsoftened,about2minutes.Addcaperberries,andstirtowarmthrough;spoonmixtureoverturkey,dividingevenly,andserve.perserving:193calories;.5gsaturatedfat;6gunsaturatedfat;45mgcholesterol;2.7gcarbohydrates;28.7gprotein;601mgsodium;.8gfiber
GrilledPorkTenderloinandApricotswithHoneyGlaze
SERVES4
Amortarandpestlemakeeasyworkofcrushingwholespicesandpeppercorns,butyoucanalsousethebottomofaskilletoreventheflatsideofachef’sknife,pressingdownfirmlyandworkingonacuttingboard.Chooseapricotsthatareripebutstillfirmsotheycanholdupundertheheatofthegrill;brushtheapricotsandporkwiththeglazeassoonastheycomeofftheheat.Theglazealsotastesgreatonothergrilledmeats.
1teaspooncorianderseeds½teaspoonwholeblackpeppercorns1piece(2inches)freshginger,peeledandthinlysliced¾cuphoney2tablespoonsapple-cidervinegarCoarsesaltandfreshlygroundpepper2porktenderloins(about1¼pounds)3tablespoonsneutral-tastingoil,suchascanolaorsafflower8scallions6medium-ripeapricots(about1pound),halvedandpitted
1Coarselycrushcorianderseedsandpeppercorns.Toastinasmallsaucepanovermediumheatuntilfragrant,shakingpanoccasionally,1to2minutes.Addginger,honey,vinegar,and¼teaspoonsalt;cook,stirringoccasionally,untilbubblingrapidly,about5minutes.Removefromheatandletstand15minutes;strainintoasmalldish.2Heatagrill(orgrillpan)tohigh(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrillforjust2to3seconds).Sprinkleporkonallsideswith½teaspoonsalt,andseasonwithgroundpepper;brushwith1tablespoonoil.Cookuntilbrowned,about3minutesperside.Moveporktoindirectheat(orreduceheattolowifusingagrillpan)andcookuntilan
instant-readthermometerinsertedinmiddlereaches138°F,10to12minutes.Transfertoacuttingboard;spoon2to3tablespoonsofglazeoverpork.Letrest10minutesbeforeslicing.3Meanwhile,grillscallionsuntillightlycharredandtender,about3minutes.Brushapricotswithremaining2tablespoonsoil.Cook,cutsidedown,untilapricotsaremarkedbythegrillandreleaseeasilyfromthegrates,about3minutes.Flipandcookuntilbubblingaroundtheedges,skinspullaway,andapricotsaretenderwhenpressed,about2minutesmore.Dividingevenly,transfertofourservingplates,anddrizzleglazeovereachapricothalf.Servewarmwithporkandscallions.perserving:491calories;3.1gsaturatedfat;11.4gunsaturatedfat;92mgcholesterol;61gcarbohydrates;31.3gprotein;537mgsodium;2.2gfiber
PorkTenderloinwithSautéedBeetGreensandRoastedBeets
SERVES4
Roastingbeetstakesabitlongerthanboilingthem,butthetimespentiswellworthitfortheresultingrichflavor.Usingboththegreensandtherootsmakesbeetsagreatbargain.
2bunchesbeets (3 to4poundswithgreens),greensseparatedandchopped,washed,anddrainedwithsomewaterleftclinging(about9cupsgreens)2porktenderloins(about1¼pounds)Coarsesaltandfreshlygroundpepper¼cupextra-virginoliveoil2teaspoonsDijonmustard2teaspoonsplus1tablespoonred-winevinegar2garliccloves,smashed2tablespoonspinenuts,toasted
1Preheatovento400°F.Looselywrapbeetsina12-by-20-inchpieceofparchment,thenwrappacketinfoil.Placeonarimmedbakingsheetandcookuntileasilypiercedwiththetipofasharpknife,35to45minutes.Whencoolenoughtohandle,ruboffskinswithpapertowels.Reserve1beet;halveandsliceremainingbeets.2Seasonporkalloverwith2teaspoonssalt,dividingevenly,andpepper.Placeonarimmedbakingsheetandroastuntilaninstant-readthermometerinsertedinmiddlereaches138°F,14to16minutes.Transfertoacuttingboardandletrest10minutesbeforeslicingthinly.3Meanwhile,processthereservedwholebeetwith1tablespoonoilinafoodprocessoruntilsmooth.Passthroughafinesievelinedwithcheeseclothintoasmallbowl(toyield1tablespoonplus1teaspoonjuice);discardsolids.Addmustard,2teaspoonsvinegar,and2tablespoonsoil;whisktocombine.4Inalargeskillet,heatremaining1tablespoonoilovermedium.Cookgarlic,
stirring,untilfragrantandgolden,about1minute.Addbeetgreensand1teaspoonsalt;seasonwithpepper.Cook,stirringoccasionally,untilgreensarewiltedandtender,2to4minutes.Removefromheat,anddiscardgarlic.Addslicedbeetsandremaining1tablespoonvinegar,andtosstocombine.Sprinklewithpinenuts.5Toserve,drizzlebeetvinaigretteoneachoffourplates,dividingevenly,thentopwithporkandbeetgreens.perserving:553calories;4.3gsaturatedfat;18gunsaturatedfat;111mgcholesterol;43.2gcarbohydrates;44.6gprotein;1208mgsodium;14.5gfiber
SteakwithSpicyPapaya-CarrotSalsa
SERVES4
ApapayasalsawithfieryScotchbonnetchilesmakesacolorful—andspicy—condimentforgrilledsteak.Thesalsaalsogoeswellwithgrilledfish,particularlysnapper.Forlessheat,seedthechilesbeforeslicingthem.
STEAKS4toproundsteaks(each½inchthickand4to5ounces)2teaspoonsneutral-tastingoil,suchascanolaorsafflowerCoarsesaltandfreshlygroundpepper1firm,ripeavocado,halvedlengthwise,pitted,peeled,andcutinto8wedges¾cupSpicyPapaya-CarrotSalsa(seebelow)
Heatagrill(orgrillpan)tomediumhigh(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrateforjust4to5seconds).Rubthesteaksalloverwiththeoil;seasonwith¼teaspoonsalt,dividingevenly,andpepper.Grillsteaks1to2minutespersideformedium-rare.Transfersteakstofourplates.Servewithavocadoandsalsa.perserving:343calories;3.6gsaturatedfat;10.3gunsaturatedfat;92mgcholesterol;7.5gcarbohydrates;41.8gprotein;134.5mgsodium;3.8gfiber
SPICYPAPAYA-CARROTSALSAMAKESABOUT3CUPS
Chayoteisamemberofthegourdfamily,alongwithcucumbers,melons,andsquash;itismildtasting,withacrisp,pearliketexture.Itisoftenusedinsaladsandsalsas,orbakedandstuffed,likeothersquash.Ifyoucan’tfindone,youcansubstitutehoneydewmeloninstead,addingitafterthemixturehasbeencookedandallowedtocool.
¾cupwater1smallchayote,peeled,seeded,andcutinto¼-inchdice2carrots,peeledandcutinto¼-inchdice⅓cupdistilledwhitevinegar1or2freshScotchbonnetchiles,thinlysliced1teaspoonlightbrownsugar
Coarsesalt1largepapaya(MexicanorSolo,about1pound),peeled,halvedlengthwise,
seedsremoved,andcutinto½-inchdice(2½cups)
Bringthewater,chayote,andcarrotstoaboilinamediumsaucepan.Addvinegar,chiles,sugar,and1teaspoonsalt.Returntoaboil.Reduceheat;simmer,partiallycovered,untilchayoteandcarrotsaretender,20to25minutes,addingpapayaafter10minutes.Removefromheat;letcoolslightly.Processone-thirdofmixtureinafoodprocessor;returntosaucepan,andstirtocombine.Seasonwithmoresalt,ifdesired.Salsacanberefrigeratedupto2weeksinanairtightcontainer;letcoolcompletelybeforestoring.Servecold,atroomtemperature,orwarm(reheatovermedium).perserving:16calories;0gsaturatedfat;0gunsaturatedfat;0mgcholesterol;3.7gcarbohydrates;.4gprotein;7.4mgsodium;1gfiber
Grass-FedBeefStir-FrywithBroccoli
SERVES4
Grass-fedbeefisleanerthanbeefraisedongrain,whichultimatelymeansit’slowerinsaturatedfat.Here,beefisservedoverredquinoa,whichaddsproteinandvitaminstothedish.Brownriceisanotherhealthfuloption.
2teaspoonsneutral-tastingoil,suchascanolaorsafflower3garliccloves,minced1tablespoonfinelyjuliennedpeeledfreshginger
Pinchcrushedredpepperflakes½poundbonelesssirloinortenderloin,cutintothinstrips1½cupschoppedbroccoli2tablespoonslow-sodiumtamarisoysauce2tablespoonsfreshorangejuice
Heatoilinamediumsautépanovermedium-high.Sautégarlic,ginger,andredpepperflakesuntiljustgolden,stirringfrequently,about1minute.Increaseheattohigh,andaddbeefandbroccoli.Cookuntilbeefissearedandbroccoliiscrisp-tender,turningstripsonce,2to3minutes.Stirintamariandorangejuice.Serveimmediately.perserving:163calories;3.6gsaturatedfat;6.1gunsaturatedfat;31.2mgcholesterol;2.6gcarbohydrates;13.1gprotein;535mgsodium;.4gfiber
lentilswithginger,goldenbeets,andherbsroastedbrusselssproutswithpearandshallotsglazedcarrotswithgingerkohlrabiandturnipslawsteamedrutabagaandpotatosaladcarrotlatkesedamameandbutternutsquashsuccotashsteamedbroccoliwithmiso-sesamedressingsesamespinachbakedplumtomatoeswithherbedricestuffingroastedfallvegetablessavorystuffedsweetpotatoessweetpotatowedgeswithsesame-soydippingsaucewildandbrownricesaladcauliflowerandbarleysaladwithtoastedalmondsquinoaandtoasted-amaranthslawwhole-wheatpastasaladwheatberrieswithmixedvegetableskaleslawwithpeanutdressing
farroandmushroomdressingswisschardwitholives
LentilswithGinger,GoldenBeets,andHerbs
SERVES6
High-proteinlentilsareenlivenedherebycoriander,ginger,mint,andcilantro.Forthebestflavor,toastwholecorianderseeds,thengrindthemtoafinepowder.Inapinch,youcansubstituteateaspoonofgroundcorianderinsteadofgrindingyourown.Beetsaddheart-healthyiron,potassium,andfolate.
1pound(about6)goldenorredbeets,trimmed½cupwaterCoarsesaltandfreshlygroundpepper1tablespoonplus1teaspoonextra-virginoliveoil¾cup(6ounces)smalllentils,suchasFrenchgreenorblackbeluga6thinslicespeeledfreshginger,plus1teaspoonfinelygrated¼redonion,finelychopped2tablespoonsred-winevinegar2teaspoonshoney1½teaspoonscorianderseeds,toastedandfinelyground¼cupcoarselychoppedfreshmint,plusmoreleavesforgarnish2tablespoonscoarselychoppedcilantro,plusmoreleavesforgarnish
1Placebeets,thewater,and¼teaspoonsaltinabakingdish.Coverwithparchment,thenfoil,andbakeuntilbeetsaretenderwhenpiercedwiththetipofasharpknife,45to55minutes.Letstanduntilcoolenoughtohandle.Ruboffskinswithpapertowel,thenquarterbeetsandplaceinasmallbowl.Tosswith1teaspoonoil.2Meanwhile,combinelentilsandslicedgingerinasaucepan,andcoverwithwaterby2inches.Bringtoaboil.Reduceheat,andsimmergently.Cook,stirringoccasionally,untillentilsaretender,about20minutes.Drain;discardginger.Transfertoalargebowl,andstirin½teaspoonsalt.3Combinegratedginger,theonion,vinegar,honey,and¼teaspoonsalt;let
stand15minutes.Whiskinremaining1tablespoonoilandthegroundcoriander.Pouroverlentils,andtosstocoat.Seasonwithpepper.Stirinchoppedmintandcilantro.Arrangebeetwedgesontopoflentils.Garnishwithherbleaves,andserveimmediately.perserving:173calories;1gsaturatedfat;3gunsaturatedfat;0mgcholesterol;28gcarbohydrates;9gprotein;383mgsodium;11gfiber
RoastedBrusselsSproutswithPearandShallots
SERVES4
Likeothercruciferousvegetables,brusselssproutscontainglucosinolates,chemicalcompoundsthathavebeenshowntohelppreventcancer.Partneringthelittlecabbageswithpeargivesthisdishevenmorefiber,aswellasabalanceofsweetandsavoryflavors.
1ripe,firmBartlettpear,preferablyred1poundbrusselssprouts,trimmedandhalved3shallots,quartered4sprigsthyme1tablespoonplus1½teaspoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper2tablespoonsfreshlemonjuice
1Preheatovento425°F.Corepearandcutintowedges.Placeonalargerimmedbakingsheetwithbrusselssprouts,shallots,thyme,oil,and1teaspoonsalt;seasonwithpepper.Tosstocombine,andspreadinanevenlayer.2Roastuntilbrusselssproutsaretenderandbrowned,30to35minutes,rotatingsheetandtossingsproutshalfwaythrough.Removefromoven;sprinklewithlemonjuice,andtosstocombine.Servewarm.perserving:124calories;1gsaturatedfat;4gunsaturatedfat;0mgcholesterol;18gcarbohydrates;4gprotein;27mgsodium;5gfiber
GlazedCarrotswithGinger
SERVES4
Sweetmeetsspicywhenparboiledbabycarrotsaresautéedwithhoney,ginger,andslicedhotredchile.Nottobeconfusedwiththetypesoldinbagsatthesupermarket,thebabyinthisrecipeareyoungcarrotswiththetopsstillattached.Ifyoucan’tfindthem,buyregularcarrots;cutoffthethicksections,thenhalveorquarterthem.
Coarsesalt30babycarrots(about¾pound),peeledandwith1-inchgreentopsintact1½tablespoonsunsaltedbutter1tablespoonplus2teaspoonshoney1piece(2inches)freshginger,peeledandcutintothinmatchsticks1freshredchile,suchasThaibirdor jalapeño, thinlysliced(ribsandseeds
removedforlessheat,ifdesired)
1Bringapotofwatertoaboil;add1tablespoonsalt.Cookcarrotsuntiljusttender,3to4minutes.Draincarrots;patthemdrywithpapertowels.2Meltbutterinalargeskilletovermedium-highheat.Addthecarrots,honey,andginger;cook,turningcarrotsfrequently,untilbrownedandglazed,about8minutes.Addthechile,andcontinuetocook,stirring,untilsoftened,about1minutemore.Serveimmediately.perserving:105calories;2.7gsaturatedfat;1.3gunsaturatedfat;11.3mgcholesterol;16.4gcarbohydrates;1gprotein;46mgsodium;2gfiber
KohlrabiandTurnipSlaw
SERVES4
Thesetwomembersofthecabbagefamilydeliveraninterestingtwisttostandardcoleslaw.Bothkohlrabiandturnipsofferfiber,iron,andvitaminC,andthethickkohlrabileavesboastahighdoseofcancer-fightingphytochemicals.
2smallkohlrabibulbs(about1pound),leavesintact1turnip(about8ounces),peeledandquartered3tablespoonsfreshlimejuice(from2to3limes)1tablespoonneutral-tastingoil,suchascanolaorsafflower2teaspoonshoney1teaspoontoastedsesameoilCoarsesaltandfreshlygroundpepper2scallions,trimmedandthinlysliced
1Separatestemsfromkohlrabibulbs;trimofftoughends.Removeleavesfromstems,andsliceinhalflengthwise,thenthinlyslicecrosswise.Trimrootendfrombulbsandpeelawaytoughouterlayer;halvelengthwise.Shredkohlrabibulbs(stemandrootsections)andturnipinafoodprocessorfittedwithashreddingbladeoronthelargeholesofaboxgrater.2Inabowl,whisktogetherlimejuice,canolaoil,honey,sesameoil,and1teaspoonsalt;seasonwithpepper.Addscallions,kohlrabi(leavesandbulb),andturniptobowl;tosstocoat.Letstand15minutesbeforeserving.perserving:104calories;.9gsaturatedfat;3.9gunsaturatedfat;0mgcholesterol;15.5gcarbohydrates;2.7gprotein;543mgsodium;5.5gfiber
SteamedRutabagaandPotatoSalad
SERVES6
Acrossbetweenacabbageandaturnip,rutabagaalsobelongstotheBrassicafamilyandcontainssomefiberandpotassiumalongwithvitaminC.Peelawaythetoughexterioroftherootvegetabletodiscoverhearty,firmfleshthat’stastyandfilling.
1rutabaga(1pound),peeledandcutinto2-inchpieces1poundrednewpotatoes,scrubbed,halvedorquartered(toequalthesizeof
therutabagapieces)2tablespoonswhite-winevinegar1tablespoonDijonmustardCoarsesaltandfreshlygroundpepper2tablespoonsextra-virginoliveoil2celerystalks,halved lengthwiseandslicedcrosswise,plus¼cupcoarsely
choppedinnerleaves
1Fillapotwith2inchesofwater.Setasteamerbasket(orcolander)inpot.Bringwatertoaboil;placerutabagainbasket,andreduceheattoasimmer.Cover,andsteam5minutes.Addpotatoes,cover,andsteamuntilvegetablesarejusttenderwhenpiercedwiththetipofasharpknife,about15minutesmore.2Inalargebowl,whisktogethervinegar,mustard,and½teaspoonsalt;seasonwithpepper.Whiskintheoiluntilemulsified.Addvegetablestovinaigrette.Tosstocombine;letcool,tossingoccasionally.3Mixinslicedceleryandceleryleaves;seasonwithmoresalt,ifdesired,andpeppertotaste.Serveimmediately.perserving:132calories;.7gsaturatedfat;4.1gunsaturatedfat;0mgcholesterol;20.2gcarbohydrates;2.5gprotein;250mgsodium;3.7gfiber
CarrotLatkes
MAKES16
Latkes,traditionallyservedatHanukkah,aretypicallypanfriedandtoppedwithsourcream.Thisherbedcarrotversioneliminatesmuchofthefat,requiringonlyasmallamountofcookingoilandfeaturingdrainedlow-fatyogurtasatopping.Besuretosqueezeallthejuicefromtheoniontopreventthepattiesfromfallingapart.
1½cupsgratedcarrot(3carrots)¾cupfinelychoppedcelery(2stalks)½cupfinelygratedonion(1onion),squeezedofjuiceincheeseclothorpaper
towels¼cupplainbreadcrumbs2largeeggs,lightlybeaten½cuppackedfreshchervilleavesCoarsesaltandfreshlygroundpepper1to2tablespoonsneutral-tastingoil,suchascanolaorsafflower½cupplainGreekstyleyogurt(2percent)
1Combinethecarrot,celery,onion,breadcrumbs,eggs,chervil,1teaspoonsalt,and¼teaspoonpepperinabowl.Pressaheapingtablespoonofthemixturebetweenyourhandstoforma2-inchpatty,andplaceonatrayorbakingsheet.Repeatwithremainingmixturetoformatotalof16patties.2Heat1tablespoonoilinalargeskilletovermedium-lowuntilsimmering.Workingintwobatches,cookpattiesuntilgoldenbrown,3to4minutesperside;transfertoaservingplatter.Addremainingtablespoonoilbetweenbatches,ifnecessary.Toserve,topeachlatkewithadollopofyogurt.per2-latkeserving:76calories;.9saturatedfat;1.9gunsaturatedfat;58mgcholesterol;7.3gcarbohydrates;5gprotein;214mgsodium;3.2gfiber
EdamameandButternutSquashSuccotash
SERVES6
Firm,buttery-tastingedamamestandinforlimabeansinthisall-Americansidedish.Ifyoucan’tfindfreshedamame,frozenworkjustaswell.
1smallbutternutsquash(1pound),peeled,halvedlengthwise,seeded,andcutinto½-inchpieces(about3cups)2ouncesgreenbeans,slicedonthebiasinto1-inchpieces2teaspoonsextra-virginoliveoil1smallonion,finelychopped1garlicclove,minced½cuphomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth1cupfreshorfrozencornkernels1cupfreshorfrozenshellededamame1teaspooncoarselychoppedfreshthymeCoarsesaltandfreshlygroundpepper1tablespooncoarselychoppedfreshflat-leafparsley
1Fillapotwith2inchesofwater.Setasteamerbasket(orcolander)inpot;bringwatertoaboil.Placesquashinbasketandsteamjustuntiltenderwhenpiercedwiththetipofasharpknife,about7minutes.Transfertoaplate.Addgreenbeanstobasket;steamuntilcrisp-tender,about3minutes.Transfertoplate.2Inalargeskillet,heatoilovermedium.Addonionandgarlic;cook,stirringoccasionally,untilsoftandlightlygolden,about3minutes.Addbroth,andbringtoasimmer.Addcornandedamame;cook,stirringoccasionally,untilbrightlycoloredandcrisp-tender,about3minutes.3Addthyme,alongwithsteamedsquashandgreenbeans;cookuntilheatedthrough,about3minutes,stirringtocombine.Add1teaspoonsalt(ortotaste),andseasonwithpepper;stirtocombine.Sprinklewithparsley,andserve.
perserving:104calories;.3gsaturatedfat;1.7gunsaturatedfat;0mgcholesterol;17.6gcarbohydrates;4.4gprotein;336mgsodium;3.7gfiber
SteamedBroccoliwithMiso-SesameDressing
SERVES4
AnoutstandingmemberoftheBrassicafamily,broccoliaidsindetoxification,andsteamingisthebestcookingmethodforretainingthevegetable’spotentnutrients.Miso,orfermentedsoybeanpaste,containsBvitamins,protein,andprobiotics,whichstrengthenimmunity.
2headsbroccoli(2pounds),separatedintoflorets(4cups)2tablespoonsdarkmiso1tablespoonplus1½teaspoonssesameseeds,toasted2tablespoonsfreshlemonjuice1tablespoonplus1½teaspoonstoastedsesameoil¼cup(2ounces)drainedsilkentofu2to3tablespoonswater2tablespoonsmincedredbellpepper(ribsandseedsremoved),forgarnish
1Fillapotwith2inchesofwater.Setasteamerbasket(orcolander)inpot;bringwatertoaboil.Placebroccolifloretsinbasket,andsteamuntilbrightgreenandjusttender,about5minutes.2Meanwhile,mixtogethermiso,sesameseeds,thelemonjuice,andoilinabowl.Slowlyaddtofuand2tablespoonswater,stirringuntilcombined;ifdressingistoothick,addupto1tablespoonmorewater.3Transferbroccolitoaservingdish;drizzlewithdressing,andgarnishwithredbellpepper.perserving:116calories;.8gsaturatedfat;4.9gunsaturatedfat;0mgcholesterol;8.4gcarbohydrates;4.8gprotein;261mgsodium;2.7gfiber
SesameSpinach
SERVES4
Blanchingisagoodwaytocookvegetablessotheyretainmostoftheirnutrients.InthisJapanesepreparation,spinachisquicklywiltedinboilingwater,thenplungedintoanice-waterbathtostopthecooking.
Coarsesalt2 pounds spinach (about 2 bunches), tough stems trimmed, washed, and
drained1tablespoonplus1½teaspoonstoastedsesameoil1tablespoonplus1½teaspoonslow-sodiumtamarisoysauce1tablespoonplus1½teaspoonsricevinegar(unseasoned)1tablespoonplus1½teaspoonsmirin(ricewine)3tablespoonssesameseeds,toasted
1Preparealargeice-waterbath.Bringalargepotofwatertoaboil;add1tablespoonsalt.Blanchspinachjustuntilwilted,about30seconds.Draininacolander,thensetcolanderintheicebath.Whenspinachiscompletelycooled,transfercolandertosinkanddrainagain.Squeezeoutexcesswater,thencoarselychopthespinachandplaceinabowl.2Inasmallbowl,whisktogethersesameoil,tamari,vinegar,andmirinuntilblended.Adddressingandtoastedsesameseedstospinach;mixtocombine.Thespinachmixturecanberefrigerated,coveredtightly,upto2days.Servechilledoratroomtemperature.perserving:163calories;.9gsaturatedfat;4.9gunsaturatedfat;0mgcholesterol;11.6gcarbohydrates;9gprotein;533mgsodium;5.7gfiber
BakedPlumTomatoeswithHerbedRiceStuffing
SERVES8
Stuffedwithbrownrice,shallots,andfreshherbs,thesetomatoesmakeaheartyandwell-seasonedsidedishforchickenorfish.Theyarealsosubstantialenoughtobethemaincourseofavegetarianlunchorlightsupper,servedwithamixed-greensalad.Here,thericeisboiledfortenminutesbeforebeingcombinedwiththestuffingingredients,toensureitwillbetenderafterbaking.(Soakingthericeinwaterovernightwouldservethesamepurpose.)
¼cupbrownrice8largeplumtomatoes(about1¾pounds)Coarsesaltandfreshlygroundpepper2 tablespoons finely chopped fresh basil, plus more, coarsely chopped, for
garnish2tablespoonsmincedshallots2teaspoonsgratedparmesancheese1teaspoonextra-virginoliveoil¼cupdrywhitewine
1Preheatovento375°F.Bringasaucepanofwatertoaboil.Addrice,stironce,andreturntoaboil.Cook10minutes,thendrain.Usingasharpknife,cutaverythinslicefrombottomofeachtomatosoitcanstandupright.Trim⅛inchfromstemends.Useamelonballerorsmallspoontoscrapetheflesh,seeds,andjuicefrom6ofthetomatoesintoabowl.Repeatwiththeremaining2tomatoes,scrapingpulpintoaseparatebowl.2Standtomatoesinasmallbakingdish;sprinkleapinchofsaltintoeach.Add1teaspoonsalttoreservedpulpofthe6tomatoesalongwithfinelychoppedbasil,theshallots,andrice;mixtocombine.Filltomatoeswithricemixture,gentlytappingtomatoestodistributeevenly.Sprinkleparmesanoverthetopsanddrizzlewiththeoil.
3Addwinetothereservedpulpof2tomatoes,mixtocombine,andpourintothebottomofthebakingdish.Baketomatoesuntiltopsaregoldenbrownandriceistender,45to60minutes.Removefromoven.Serveimmediately,garnishedwithcoarselychoppedbasil.perserving:50calories;.2gsaturatedfat;.7gunsaturatedfat;.4mgcholesterol;8gcarbohydrates;1.3gprotein;304mgsodium;.9gfiber
RoastedFallVegetables
SERVES8
Eatingfreshproduceinavarietyofcolorsiskeytogoodhealth,andthisautumnmedleyofcarrots,butternutsquash,rutabaga,parsnips,andshallotsprovidesanabundanceofvitamins,minerals,andothernutrients.
1largebutternutsquash(1½pounds),peeled,halvedlengthwise,seeded,andcutinto½-inchwedges1poundcarrots,peeledandcutinto2-inchlengths1poundparsnips,peeledandcutinto2-inchlengths1 small rutabaga (1 pound), peeled, halved lengthwise, and cut into½-inch
wedges1poundshallots,peeledandhalvediflarge3sprigsrosemary3tablespoonsoliveoilCoarsesaltandfreshlygroundpepper
1Preheatovento450°F.Combinethevegetablesandrosemaryonalargerimmedbakingsheet(ordivideamong2smallersheets).Drizzlewithoil,sprinklewith1teaspoonsalt,andseasonwithpepper.Tosstocombine;spreadinanevenlayer.2Roastuntilvegetablesaretenderandgolden,tossingoccasionally,40to50minutes.Servewarmoratroomtemperature.perserving:206calories;1gsaturatedfat;6gunsaturatedfat;0mgcholesterol;31gcarbohydrates;7gprotein;775mgsodium;10gfiber
SavoryStuffedSweetPotatoes
SERVES4
KaleaddsvitaminCandadditionalbeta-carotenetothestuffingforsweetpotatoes,whiletofucontributesprotein.Forextrafiber,eattheskins.Roundsweetpotatoesworkbest;ifyouuseoblongpotatoes,trimalongthetopofeachlengthwiseinsteadofcuttingoffthetopquarter.
4largeroundsweetpotatoes(10to12ounceseach),scrubbed1tablespoonplus1teaspoonoliveoil1smallonion,finelychopped1smallgarlicclove,minced1teaspoonfinelychoppedfreshrosemary
Coarsesalt¼teaspooncrushedredpepperflakes4ounceskale,preferablyTuscan,trimmedandthinlysliced(about2¼cups)3.5ounces(¼package)firmtofu,cutinto½-inchcubes¼cupwater
1Preheatovento375°F.Bakesweetpotatoesonaparchment-linedbakingsheetuntiltenderbutnotcompletelycookedthrough,55to70minutes(dependingonsize).Removefromoven.Whencoolenoughtohandle,sliceoffthetopquarterofeachsweetpotato;discard.Scoopoutflesh,leavinga½-inch-thickshell.Coarselychophalfoftheflesh;reserveremainingfleshforanotheruse.2Heatoilinalargeskilletovermedium-high.Addonion,garlic,rosemary,1teaspoonsalt,andthecrushedredpepperflakes;cook,stirringoccasionally,untilonionissoftened,about3minutes.Addkale;cook,tossingoccasionally,untilkalehaswilted,about5minutes.Stirinchoppedsweetpotato,tofu,andthewater.Cook,stirring,untilfillingisheatedthrough,about1minute.3Returnsweetpotatoshellstobakingsheet.Spoonfillingintoshells,dividingevenly.Coverwithparchment,thenfoil,andbakeuntilheatedthrough,about30minutes.Removefromoven.Serveimmediately.perserving:334calories;.9gsaturatedfat;4.2gunsaturatedfat;0mgcholesterol;63gcarbohydrates;8.2gprotein;650mgsodium;9.5gfiber
SweetPotatoWedgeswithSesame-SoyDippingSauce
SERVES6
Thinkoftheseroastedsweetpotatowedgesasaheart-healthyvariationonFrenchfries—withoutthefrying.AsprinklingofsesameseedsandatangydippingsaucelendAsianflavors.
4sweetpotatoes(about2pounds),peeledandcutinto¾-inch-thickwedges1tablespoonplus1teaspoonextra-virginoliveoil
Coarsesalt2tablespoonslow-sodiumtamarisoysauce2tablespoonsricevinegar(unseasoned)¼teaspoontoastedsesameoil1½teaspoonssesameseeds
1Preheatovento425°F.Tosssweetpotatoeswitholiveoiland¼teaspoonsaltonarimmedbakingsheet.Spreadinanevenlayer,androast,turninghalfwaythrough(theyshouldreleaseeasilyfromsheet),untiltenderandslightlybrowned,about30minutes.2Meanwhile,stirtogethertamari,vinegar,andsesameoilinasmallbowl.3Transferpotatoestoaservingdish;immediatelysprinklewithsesameseeds.Servewithdippingsauce.perserving:168calories;.5gsaturatedfat;3gunsaturatedfat;0mgcholesterol;32gcarbohydrates;3gprotein;309mgsodium;5gfiber
WildandBrownRiceSalad
SERVES4
Ricesaladsmakenicegluten-freealternativestopastasalads;likethelatter,theycanbeservedatroomtemperatureorchilled.Thisfresh-flavoredsideusesthreetypesofrice—wild,brown,andbrownbasmati—butanycombinationofriceswouldworkwell.
3cupswater½cupwildrice,rinsedanddrainedCoarsesaltandfreshlygroundpepper¾cuplong-grainbrownrice½cupbrownbasmatirice,rinsedanddrained1tablespoonextra-virginoliveoil1tablespoonplus1½teaspoonsbalsamicvinegar¼teaspoonDijonmustard1yellowbellpepper,ribsandseedsremoved,cutinto½-inchpieces½redonion,finelychopped2celerystalks,cutinto½-inchpieces½Englishcucumber,quarteredlengthwiseandcutinto¼-inchslices6ouncescherrytomatoes,quartered¼cupcoarselychoppedfreshcilantro
1Bring1cupwatertoaboilinasaucepan;addthewildriceand¼teaspoonsalt.Returntoaboil;reducetoasimmer.Cover,andcookuntilriceistenderandhasabsorbedallliquid,45to50minutes.Removefromheat;letstand,covered,10minutes.2Meanwhile,combine1¼cupswater,thelong-grainbrownrice,and¼teaspoonsaltinanothersaucepan.Bringtoaboil;reducetoasimmer.Cover,andcookuntilriceistenderandhasabsorbedallliquid,35to40minutes.Removefromheat;letstand,covered,10minutes.3Inathirdsaucepan,bringremaining¾cupwater,thebasmatirice,and¼
teaspoonsalttoaboil.Reduceheattoasimmer.Cover,andcookuntilriceistenderandhasabsorbedallliquid,about30minutes.Removefromheat;letstand,covered,10minutes.4Inasmallbowl,whisktogethertheoliveoil,vinegar,mustard,and1teaspoonsalt;seasonwithpepper.5Fluffallthericewithafork,thentransfertoaservingbowl.Addbellpepper,onion,celery,cucumber,tomatoes,andcilantro.Adddressing,andtosswelltocombine.Thericesaladcanbepreparedupto1houraheadandrefrigerated,coveredtightly.Serveatroomtemperature.perserving:177calories;.5saturatedfat;2.5gunsaturatedfat;0mgcholesterol;34gcarbohydrates;4gprotein;151mgsodium;2gfiber
CauliflowerandBarleySaladwithToastedAlmonds
SERVES4
Don’tletthecauliflower’spalehuefoolyouintothinkingit’slessnutritiousthanmorecolorfulvegetables;amemberoftheBrassicafamily,itcontainspowerfulcompoundsthathelpdetoxifytheliverandfightcancer.
1cuppearlbarley3½cupswaterCoarsesaltandfreshlygroundpepper¾cuprawwholealmonds,toastedandcoarselychopped½headcauliflower,brokenintosmallflorets(2½to3cups)¼cupextra-virginoliveoil,plusmorefordrizzling,ifdesired3ouncesgratedparmesancheese(¾cup)1cupcoarselychoppedfreshflat-leafparsley½lemon,forserving
1Combinebarleywiththewaterand½teaspoonsaltinamediumsaucepan,andbringtoaboiloverhighheat.Stironceandreduceheattolow;simmer,covered,untiltender,about30minutes.Drainandletcoolslightly.2Placebarleyinalargebowl,andaddalmonds,cauliflower,theoil,and½teaspoonsalt(ortotaste).Tosstocombine.Stirincheeseandparsley;seasonwithpepper.Squeezelemonhalfoversaladanddrizzlewithmoreoiljustbeforeserving,asdesired.perserving:545calories;5.7gsaturatedfat;25.4gunsaturatedfat;10.8mgcholesterol;49.2gcarbohydrates;17.8gprotein;534mgsodium;13gfiber
QuinoaandToasted-AmaranthSlaw
SERVES8
Amaranthisasmallherbseed,notacerealgrain,thattastesabitpepperyandisrichinproteinandhighinfiber.Here,itistoasteduntilitpops,muchlikepopcorn.Thelemonjuiceisnotonlyforflavor;italsokeepstheapplesfromturningbrown.
½headredcabbage¼headgreencabbage1½cupswater¾cupquinoa,rinsedanddrained⅓cupamaranth2GrannySmithapples¼cupplus2tablespoonsfreshlemonjuice(from2to3lemons)1tablespooncarawayseeds,toasted2tablespoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper
1Shredredandgreencabbagesasthinlyaspossibleonamandoline(oronthelargeholesofaboxgrater).2Bringthewatertoaboilinasaucepan.Addquinoa;returntoaboil.Stironce;cover,andreduceheat.Simmeruntilquinoaistenderbutstillchewy,about15minutes.Fluffquinoawithafork;letcool.3Heatasmallskilletovermedium.Addhalftheamaranth;cover,andcook,shakingpanoccasionallytopreventburning,untilmostoftheamaranthhaspopped,1to2minutes.Transfertoabowl,andrepeatwithremainingamaranth.4Slicetheapplesthinlyonamandoline(orgrateonthelargeholesofaboxgrater,stoppingatthecoreandrotatingtoslicetheoppositeside).Tosswiththelemonjuiceinalargebowl.Addcabbages,quinoa,amaranth,carawayseeds,theoil,and1teaspoonsalt(ortotaste);seasonwithpepper.Tosstocombine.Serveatroomtemperature.
perserving:176calories;.7gsaturatedfat;4.1gunsaturatedfat;0mgcholesterol;29.3gcarbohydrates;4.9gprotein;277mgsodium;5.1gfiber
Whole-WheatPastaSalad
SERVES8
Thisversionofpastasaladditchesthemayonnaise-baseddressingforalighterandbrightervinaigretteofflaxseedoil,lemonjuice,andvinegar.Italsoincorporatesamplefreshherbs,avarietyofvegetables,andkamutpasta—aprotein-richwhole-wheatpastathatcontainshealthyamountsoftheantioxidantsvitaminEandselenium.Othertypesofwhole-wheatpastacanbeusedinstead.Thesaladmakesagreatsideforapotluck,butitworksasamaincourse,too.
12ounceskamutspiralpasta1smallheadbroccoli(¾pound),cutintosmallflorets(3½cups)¼cupflaxseedoil¼cupbalsamicvinegar2tablespoonsfreshlemonjuice1tablespoonDijonmustard1tablespoonhoney1garlicclove,mincedCoarsesaltandfreshlygroundpepper2pintscherrytomatoes,halved½cuppittedKalamataolives,chopped1smallheadradicchio,coredandshredded(about3cups)½cuppackedtornfreshbasil¼cuppackedfreshflat-leafparsley
1Bringapotofwatertoaboil,andcookpastauntiltenderaccordingtopackageinstructions,addingbroccoli1minutebeforeendofcooking.Drainpastaandbroccoli.2Whilepastaiscooking,whisktogethertheoil,vinegar,lemonjuice,mustard,honey,garlic,and½teaspoonsaltinalargebowl;seasonwithpepper.Adddrainedpastaandbroccoli,andstirtocoatwithdressing.Letcool.3Mixintomatoes,olives,andradicchio;stirtocombine.Seasonwithmoresalt,
ifdesired.Pastasaladcanberefrigerated,coveredtightly,upto1day.Letstandatroomtemperature2hours,andaddbasilandparsleybeforeserving.perserving:292calories;1gsaturatedfat;8.6gunsaturatedfat;0mgcholesterol;40.3gcarbohydrates;7.6gprotein;413mgsodium;4.5gfiber
WheatBerrieswithMixedVegetables
SERVES8
Wheatberries,thewholeunprocessedwheatkernels,aremostoftengroundtomakewhole-wheatflour.Likeothergrains,thesekernelscanalsobecooked—asinthisrecipe—untiltheyaretenderyetpleasantlychewy.Anexcellentaccompanimenttomeatorfish,thisdishisalsosubstantialenoughtoserveasameatlessmaincourse.
1cupwheatberries1quartwater1smallheadbroccoli(¾pound),cutintosmallflorets(3½cups)2teaspoonsoliveoil1yellowonion,diced2garliccloves,minced1can(28ounces)wholepeeledtomatoes,drainedandcoarselychopped¼cupfinelychoppedfreshoregano1 large summer squash, quartered lengthwise and cut crosswise into¼-inch
slices½smalleggplant,cutinto½-inchpiecesCoarsesaltandfreshlygroundpepper
1Bringwheatberriesandthewatertoaboil;reduceheat.Simmeruntiltender,40to50minutes.Drain.2Meanwhile,prepareanice-waterbath.Fillanotherpotwithwater,andbringtoaboil.Cookthebroccoliuntilbrightgreenandcrisp-tender,1to2minutes.Transfertotheicebath,andletcool.3Heattheoilinalargeskilletovermedium-low.Addonionandgarlic;cook,stirringfrequently,untiltranslucent,about5minutes.Raiseheattomedium,andaddthetomatoes,oregano,squash,eggplant,and½teaspoonsalt(ortotaste);seasonwithpepper;cook,stirringoccasionally,untilthevegetableshavesoftened,about15minutes.
4Addbroccoliandwheatberries,andcontinuetocookjustuntilheatedthrough,about3minutesmore.Serveimmediately.perserving:141calories;.3gsaturatedfat;1.3gunsaturatedfat;0mgcholesterol;26.8gcarbohydrates;5.9gprotein;277mgsodium;6.3gfiber
KaleSlawwithPeanutDressing
SERVES8
Kalemakesforasurprisingalternativetocabbageinthissweet-sharpslaw.Curlykale,themostwidelyavailable,isusedhere;removethetoughstemsandcenterribsbeforeslicingtheleaves.
2 bunches kale (2 pounds),washedwell and drained, stems and center ribsremoved,leavesverythinlyslicedcrosswise(10cups)1yellow,orange,orredbellpepper,ribsandseedsremoved,halvedcrosswise
andthinlyslicedlengthwise2carrots,peeledandthinlyslicedcrosswise½cuproastedunsaltedpeanuts½cupneutral-tastingoil,suchascanolaorsafflower¼cupapple-cidervinegar2tablespoonsdarkbrownsugar
Coarsesalt
1Tosstogetherkale,bellpepper,andcarrotsinalargebowl.Puree¼cuppeanuts,oil,andvinegarwiththebrownsugarand1teaspoonsaltinablenderuntilsmooth.Coarselychopremaining¼cuppeanuts.2Pourdressingovervegetables.Sprinklepeanutsontop,andserveimmediately.perserving:221calories;1.6gsaturatedfat;15.5gunsaturatedfat;0mgcholesterol;13.5gcarbohydrates;4.4gprotein;138.7mgsodium;2.5gfiber
FarroandMushroomDressing
SERVES8
AwholesometwistonatraditionalThanksgivingside,thisdishusesfarro,alsoknownasemmerwheat,anItaliangrainthatishighinfiber,magnesium,andvitaminsA,B,C,andE.Othergrains,suchaspearlbarley,canbeusedinstead;cookthemaccordingtopackageinstructions.
2cupsfarro2tablespoonsneutral-tastingoil,suchascanolaorsafflower10ouncescreminimushrooms,trimmedandthinlysliced4shallots,minced4celerystalks,minced2ouncessmokedcountryham,diced(optional)2tablespoonsfinelychoppedfreshsage,plusmoreleavesforgarnishCoarsesaltandfreshlygroundpepper1cupdrywhitewine(orwater)
1Placefarroinalargesaucepanandaddenoughwatertocoverby3inches.Bringtoaboil;reduceheattoasimmer.Cookfarrountiltender,stirringoccasionally,about15minutes;drainandreturntopot.2Meanwhile,inalargeskillet,heattheoilovermedium-high.Addmushrooms,shallots,celery,ham(ifusing),1tablespoonsage,and½teaspoonsalt;seasonwithpepper.Cook,stirringfrequently,untilceleryiscrisp-tender,2to4minutes.3Addwine,andcook,stirring,untilevaporated,3to5minutes.Addremaining1tablespoonchoppedsageandthevegetablemixturetothefarro;tosstocombine.Serveimmediately,garnishedwithextrasageleaves.perserving:263calories;.7saturatedfat;3.4gunsaturatedfat;5mgcholesterol;40.7gcarbohydrates;11gprotein;359mgsodium;3.5gfiber
SwissChardwithOlives
SERVES4
Asidefromsupportingyoureyes,immunesystem,andheart,Swisschardhelpsmaintainbonesandmayprotectagainstosteoporosis,thankstohighdosesofvitaminKandmagnesiumaswellasahealthydoseofcalcium.Don’tworryifyourpanseemsovercrowdedwiththechard;itwillquicklywiltandlosemostofitsvolumeasitcooks.Cookingthestemsabitlongerthantheleaveswillensuretheybecomeperfectlytender.
2smallbunchesSwisschard(1¼pounds),trimmed,washed,anddrained1teaspoonextra-virginoliveoil1smallyellowonion,sliced¼inchthick2garliccloves,thinlysliced1 jalapeño chile, finely chopped (ribs and seeds removed for less heat, if
desired)⅓ cup coarsely chopped pitted brine-cured olives, such asKalamata (about
16)½cupwater
1Separatechardleavesandstems.Coarselychopleaves;cutstemsinto1-inchpieces.2InalargeskilletoraDutchoven,heattheoilovermedium.Addonion,garlic,andjalapeño;cook,stirringoccasionally,untilonionistranslucent,about6minutes.3Addchardstems,olives,andthewater;coverandcook3minutes.Stirinchardleaves;coverandcontinuecookinguntilstemsandleavesaretender,about4minutesmore.Serveimmediately.perserving:89calories;.7gsaturatedfat;4.6gunsaturatedfat;0mgcholesterol;9gcarbohydrates;3.1gprotein;584mgsodium;2.8gfiber
orange-walnutoliveoilcakewithsweetyogurtwarmstone-fruitsaladpoachedtropicalfruitwithsorbetroastedpapayawithbrownsugarslicedorangeswithcandiedhazelnutslemoncreamwithblackberriesfour-berrysaladindividualsweetpotatoandapplesoufflésberrygruntdoubledarkchocolateandgingerbiscottichocolate-dippedpearsvanilla-beanbakedapplesstrawberrieswithyogurtandpistachiosberrycrushoven-driedfruitwithchocolateandtoastedalmonds
Orange-WalnutOliveOilCakewithSweetYogurt
SERVES8
OliveoilcakesarepopularinItaly,wheretheyaretypicallymadewithorange-flavoredliqueurs.Thisversionreplacesthealcoholwithorangejuice(andzest),andcallsforbrownsugarinsteadofthemorerefinedgranulatedvariety.Useextra-virginoliveoilifyoupreferamorepronouncedfruitiness.Thiscakewasmadewithan8-by-2-inchround“professional”pan;thebattercanalsobebakedinastandard9-by-1½-inchcakepan.
½cupoliveoil,plusmoreforpan1½cupsall-purposeflour,plusmoreforpan1cupwalnuts1tablespoonfinelygratedorangezest,plusmoreforgarnish,and½cupfresh
orangejuice(from2to3oranges)2teaspoonsbakingpowder1teaspooncoarsesalt2largeeggs1cuppackeddarkbrownsugar1cupplainGreekstyleyogurt(2percent)2tablespoonsconfectioners’sugar,plusmorefordusting
1Preheatovento375ºF.Brushan8-by-2-inchroundcakepanwithoil,thendustwithflour;tapoutexcess.Linebottomwithparchment;oilparchment.Pulsewalnutsinafoodprocessoruntilfinelyground(donotoverprocess).2Inalargebowl,whisktogetherorangezest,flour,bakingpowder,salt,andgroundwalnuts.Makeawellinthecenterofflourmixtureandstirineggs,brownsugar,orangejuice,andtheoiluntiljustmoistened;donotovermix.3Pourbatterintopreparedpan,andbakeuntilatesterinsertedinthecenterofthecakecomesoutclean,40to45minutes.Letcoolinpan10minutes;turnout
ontoawireracktocoolcompletely,topsideup.Meanwhile,stirtogetheryogurtandconfectioners’sugarinasmallbowl.Beforeserving,dustcakewithconfectioners’sugar,thensliceintowedges.Passsweetyogurtalongside.Garnishyogurtandcakesliceswithmoreorangezest,asdesired.perserving:442calories;11.5saturatedfat;11gunsaturatedfat;55mgcholesterol;51gcarbohydrates;8.5gprotein;423mgsodium;2gfiber
WarmStone-FruitSalad
SERVES4
ThepeachesandcherriesinthisquicklyprepareddessertareagreatsourceofvitaminsAandC.Vanillabeansareavailableinmanylargesupermarketsandmostspecialtyfoodshops;youcansubstituteoneteaspoonpurevanillaextractfortheone-halfbeanusedbelow(don’tuseimitationvanilla,whichcontainsartificialingredients).
½vanillabean,splitlengthwise1staranise(optional)¼cuppackeddarkbrownsugar2sprigsthyme,plusmoreforgarnish2cupswater3ripepeaches,halved,pitted,eachcutinto6wedges2cupspittedfreshorfrozen(thawed)cherries(8ounces)1cuppart-skimricottacheese
1Inalargeskillet,combinethevanillabean,staranise(ifusing),sugar,thyme,andthewater.Bringtoaboil,andcookuntillightlysyrupy,about6minutes.2Addpeachesandcherries,reduceheattomedium,andcookuntilthefruitistenderbutnotmushyandtheliquidissyrupyagain,8to10minutes.Shakethepanoccasionallytopreventsticking,butdon’tstir,asthiswillbreakupthefruit.Removeanddiscardvanilla-beanpod,staranise,andthyme.3Toserve,dividericottaamong4bowls;spoonfruitandsyrupovercheese.perserving:215calories;3.1gsaturatedfat;1.8gunsaturatedfat;19.2mgcholesterol;35.3gcarbohydrates;8.6gprotein;83mgsodium;2.7gfiber
PoachedTropicalFruitwithSorbet
SERVES4
Chunksofkiwi,mango,andpineapplearepoachedinaspicypeppercorn-infusedpineapplesyrup,thenservedwithsorbet.KiwifruitandmangoofferamplevitaminC;pineappleprovidesbromelain,anenzymethataidsdigestion,reducesinflammation,andhelpshealbruises.
2cupsunsweetenedpineapplejuice¼cupsugar1cupwater2teaspoonscrackedblackpeppercorns½pineapple,peeled,cored,andthinlysliced2mangoes,peeledandpitted,thinlysliced3kiwifruit,peeledandcutinto8wedgeseach1pintpassionfruitsorbet
1Combinepineapplejuice,sugar,thewater,andpeppercornsinasmallsaucepan.Bringtoaboiloverhighheat.Reduceheattoasimmer,andcookuntilsyrupy,about30minutes.Removefromheat,andstrainliquidthroughasieveintoaheatproofbowl.Discardsolids.2Prepareanicebath.Addthepineapple,mangoes,andkiwistothepoachingliquid,andletstand15minutes.Setthebowlintheicebath;chill,stirringoccasionally.3Whenreadytoserve,dividechilledfruitamongfourdessertbowls,andspoonsomepoachingliquidintoeach.Addascoopofsorbettoeach,andserveimmediately.perserving:347calories;.3saturatedfat;.4gunsaturatedfat;0mgcholesterol;88gcarbohydrates;1.5gprotein;43mgsodium;6.5gfiber
RoastedPapayawithBrownSugar
SERVES4
Asprinkleofcayennepepperoffersabitofheattocomplementthesweetnessoftheroastedfruit.Becausetheyarepetite,Solopapayasworkbestforhalvingintosingleservings;ifyouuseMexicanpapayas,quartertheminstead.
2tablespoonsdarkbrownsugar¼teaspoongroundginger2papayas(Solo;14ounceseach),halvedlengthwiseandseeded¼teaspooncayennepepper1lime,cutinto4wedges,forserving
1Preheatovento450°F.Stirtogethersugarandginger.Arrangepapayahalves,cutsideup,ina10-by-13-inchbakingdish.Sprinklesugarmixtureevenlyoverhalves.2Bake,brushingpapayaedgeswithmeltedsugarmixture(itwillcollectinwelloffruit)twoorthreetimes,untilmixtureisbubblingandpapayaedgesarebeginningtodarken,35to40minutes.3Removefromoven,andsprinklefruitwithcayenne.Serveimmediatelywithlimewedges.perserving:109calories;.1gsaturatedfat;.2gunsaturatedfat;0mgcholesterol;28gcarbohydrates;1gprotein;9mgsodium;4gfiber
SlicedOrangeswithCandiedHazelnuts
SERVES4
ThisMediterranean-inspireddessertisagoodsourceoftwotypesoffiber—soluble,fromtheoranges,andinsoluble,thankstothehazelnuts.Lookfororange-flowerwateratspecialtygrocers.
½cupfreshorangejuice,strained(from2to3oranges)1sprigrosemary,plusmoreforgarnish2tablespoonsmildhoney,suchasorangeblossom1tablespoonorange-flowerwater2tablespoonscoarselychoppedblanchedhazelnuts1largeeggwhite1teaspoondarkbrownsugar
Pinchofgroundcinnamon4naveloranges,peelandpithremoved
1Preheatovento350°F.Stirtogetherorangejuice,rosemary,honey,andorange-flowerwaterinasmallsaucepan.Bringtoaboilovermedium-highheat.Cook,skimmingfoamfromsurfacewithaslottedspoon,untilmixturehasreducedto⅓cup,7to9minutes.Letsyrupcoolcompletely.2Placechoppednutsinasmallbowl.Whiskeggwhiteinanotherbowluntilfoamy.Stir2to3tablespoonswhippedeggwhiteintothenuts(enoughtocoatnuts).Addbrownsugarandcinnamon;stirtocoatnuts.Transferhazelnutstoarimmedbakingsheet,andspreadinanevenlayer.Bakeuntildry,5to7minutes.Letcoolcompletely.3Sliceorangesinto¼-inch-thickrounds.Divideevenlyamongservingdishes.Drizzleorange-flowersyrupontop;sprinklewithcandiedhazelnuts.Garnishwithrosemarysprigs.perserving:146calories;.2gsaturatedfat;2gunsaturatedfat;0mgcholesterol;31gcarbohydrates;3gprotein;17mgsodium;4gfiber
LemonCreamwithBlackberries
SERVES4
The“cream”inthisdessertisactuallypureedsilkentofu,flavoredwithfreshlemonjuice.Youcanmakethepuree,coverit,andkeepitintherefrigeratorforuptothreedays.
1tablespoonfinelygratedlemonzestplus¼cupfreshlemonjuice(from1to2lemons)½cuphoney1cup(about12ounces)drainedsilkentofu1cupblackberries
1Inablender,puree2½teaspoonslemonzest,thelemonjuice,honey,andtofuuntilsmooth,scrapingdownsidesofblenderwithaflexiblespatulaasnecessary.Refrigerate,covered,ifnotservingimmediately.2Toserve,dividelemoncreamevenlyamong4bowlsorservingglasses.Topeachservingwithblackberriesandremaining½teaspoonlemonzest.perserving:180calories;0gsaturatedfat;.1gunsaturatedfat;0mgcholesterol;41gcarbohydrates;4.4gprotein;2.3mgsodium;2.4gfiber
Four-BerrySalad
SERVES4
Balsamicvinegarandbrownsugarcombinetomakeatart,sweetdressingforallkindsofberries—ahighvarietyensuresyou’llgetarangeofantioxidants.Servethesaladasisortoppedwithchoppedtoastednuts.
1tablespoonbalsamicvinegar2teaspoonsdarkbrownsugar1½cupsstrawberries,hulledandhalved(orquarterediflarge)1cupblueberries¾cupraspberries½cupblackberries2tablespoonssmallmintleaves,plussprigsforgarnish
Inamediumbowl,whisktogethervinegarandsugar.Addstrawberries,blueberries,raspberries,blackberries,andmintleaves.Tossgentlytocombine,thendivideamongfourbowls.Serveimmediately,garnishedwithmintsprigs.perserving:113calories;.5saturatedfat;4gunsaturatedfat;0mgcholesterol;18gcarbohydrates;2gprotein;4mgsodium;5gfiber
IndividualSweetPotatoandAppleSoufflés
SERVES6
Theflavorandtextureoftheseminiaturespicedsoufflésarereminiscentofsweetpotatopie,butwithfarfewercaloriesandmuchlessfat.
1largesweetpotato(10ounces),peeledandcutinto2-inchpieces1 large apple (8 ounces), such asGrannySmith, peeled and cut into 2-inch
pieces⅛teaspoonsalt½teaspoongroundallspice3tablespoonssugar1largeeggyolkplus4largeeggwhites2tablespoonsall-purposeflour
1Preheatovento400°F.Linearimmedbakingsheetwithparchmentpaper.Arrangesweetpotatopiecesinanevenlayeronsheet,andcoverwithparchment,thenfoil.Bake20minutes.Addapplepieces,spreadingevenly.Cover;bakeuntiltender,about20minutesmore.Transfersheettoawirerack.Uncover,andletcoolcompletely,about15minutes.2Inafoodprocessor,pureesweetpotato,apple,salt,allspice,and1tablespoonsugaruntilcombined,adding1to2tablespoonswaterifnecessarytoachieveasmoothconsistency.Passthroughamediumsieveintoabowl.Stirineggyolkandflouruntilcombined.3Withanelectricmixeronmedium-highspeed,whiskeggwhitesuntilsoftpeaksform.Graduallyaddremaining2tablespoonssugar,beatinguntilstiff,glossypeaksform(donotoverbeat).Whiskone-thirdoftheeggwhitemixtureintothesweetpotatomixture.Usingaflexiblespatula,gentlyfoldinremainingeggwhites.4Placesix6-ounceramekinsorcustardcupsonarimmedbakingsheet;dividepureeevenlyamongdishes.Bakejustuntilpuffedandcookedthrough,about14
minutes.Serveimmediately.perserving:116calories;.3gsaturatedfat;.5gunsaturatedfat;34mgcholesterol;24gcarbohydrates;4gprotein;113mgsodium;2gfiber
BerryGrunt
SERVES8
Agrunt,alsocalledaslump,isafruitdessertthat’scookedonthestoveandtoppedwithdumplingbatter,whichsteamsinthecookingliquid.Inthiscase,thefillingconsistsofblackberriesandraspberries,andthewhole-wheatdumplingsareflavoredwithcinnamonandginger.Servedumplingssplashedwithheavycream,ifdesired.
FORTHEDUMPLINGS½cupwhole-wheatflour½cupall-purposeflour2tablespoonsplus1teaspoonsugar¾teaspoonbakingpowder
Pinchofcoarsesalt¼teaspoongroundginger⅓cupmilk,roomtemperature2tablespoonsunsaltedbutter,melted⅛teaspoongroundcinnamonFORTHEFRUITFILLING4cupsraspberries(about1½pints)3cupsblackberries(about1½pints)2tablespoonsfreshlemonjuice½cupsugar
Pinchofsalt
Pinchofgroundcinnamon2tablespoonswaterFORSERVINGHeavycream,fordrizzling(optional)
1Makethedumplings:Whisktogetherflours,2tablespoonssugar,thebakingpowder,salt,andgingerinabowl.Stirtogethermilkandbutter,thenstirintoflourmixtureuntilcombined(donotovermix;doughwillbestiff).Inasmallbowl,stirtogether1teaspoonsugarandthecinnamon.2Makethefruitfilling:Gentlyfoldtogethertheraspberries,blackberries,lemonjuice,sugar,salt,cinnamon,andthewaterinalargebowl.Transfertoalargestraight-sidedskillet.Cover,andbringtoaboilovermedium-highheat,gentlystirringoccasionally.3Whenfruitmixtureisbubbling,drop8largedollopsofbatterontopusing2spoons,spacingbatterevenly.Sprinklewiththecinnamon-sugarmixture.Cover;reduceheattomedium.Cookuntilthedumplingsarecookedthrough,about15minutes.Removefromheat;letcoolslightlybeforeserving,drizzledwithcream,ifusing.perserving:175calories;2gsaturatedfat;1.3gunsaturatedfat;8.5mgcholesterol;36.3gcarbohydrates;3.2gprotein;300mgsodium;7.6gfiber
DoubleDarkChocolateandGingerBiscotti
MAKESABOUT1½DOZEN
Darkchocolate,walnuts,andcrystallizedgingercombineintheseincomparablygoodbiscotti.Chocolatewithatleast70percentcocoahelpskeepthemrichbutnottoosweet.
1cupall-purposeflour⅓cupunsweetenedcocoapowder1½teaspoonsbakingpowder¼teaspoonsalt1largewholeeggplus1largeeggyolk½cupsugar1teaspoonpurevanillaextract¼cupneutral-tastingoil,suchascanolaorsafflower½cupwalnuts,coarselychopped½ cup (3 ounces) coarsely chopped bittersweet dark chocolate (at least 70
percent)¼cupfinelychoppedcrystallizedginger
1Preheatovento350°F.Linealargebakingsheetwithparchmentpaper.Inamediumbowl,whisktogetherflour,cocoapowder,bakingpowder,andsaltuntilwellcombined.Withanelectricmixer,beategg,eggyolk,andsugarinanotherbowluntillightandfluffy;beatinthevanillaandoiluntilwellcombined.2Withthemixeronlow,beatinflourmixtureuntilcombined.Mixinwalnuts,chocolate,andgingerwithaflexiblespatulaorwoodenspoon(doughwillbestiff).3Withmoistenedhands,shapethedoughintotwologs,eachabout6½incheslong,1inchthick,and2incheswide.Bakeuntilsetontop,about25minutes.Transfersheettoawirerack;letcool30to40minutes.Reduceoventemperatureto325°F.4Transferlogstoacuttingboard.Withaserratedknife,trimendsandcuteach
logonthediagonalinto½-inch-thickslices.Bake,cutsidedown,untilcrisp,about20minutes,flippingthebiscottiandrotatingsheethalfwaythrough.Cool5minutesonthesheet,thentransferbiscottitoracktocoolcompletely.Biscotticanbestoredupto1weekatroomtemperatureinanairtightcontainer.perserving(onebiscotto):82calories;1gsaturatedfat;3gunsaturatedfat;13.9mgcholesterol;9.9gcarbohydrates;1.5gprotein;49mgsodium;.9gfiber
Chocolate-DippedPears
SERVES4
Petiteandbuttery-tasting,Forellepearsareidealfordunkinginchocolate,althoughanytypeofpearwillbedelicious,fromaplumpBartletttoanelegantBosc.Althoughitshouldbeeateninmoderation,darkchocolate(withatleast70percentcocoa)containsflavonoidsthathelplowerbloodpressureandreducetheriskofheartdisease.
4ouncesdarkchocolate(atleast70percent),finelychopped4smallpears,suchasForelle
1Meltchocolateinaheatproofbowlsetover(notin)apanofsimmeringwater,stirringuntilsmooth.Letcoolslightly.2Startingatbottomofeachpear,useamelonballerorsmallspoontoremovecore,leavingstemattopintact.Dipbottomthree-quartersofeachpearinchocolate.Transfertoaparchment-linedplate,andrefrigerateuntilchocolatehasset,atleast15minutes(andupto2hours).Bringtoroomtemperaturebeforeserving.perserving:265calories;7gsaturatedfat;0gunsaturatedfat;0mgcholesterol;39gcarbohydrates;3gprotein;2mgsodium;5gfiber
Vanilla-BeanBakedApples
MAKES4
Applesareveryversatile—theyworkwellwithavarietyofnuts,spices,andnaturalsweeteners.RomeBeautyapplesholdupespeciallywellduringbaking.Here,pecans,vanilla,anddarkbrownsugarcreateawinningcombinationofflavorsinskillet-bakedapples,irresistibleservedwarmfromtheoven.
4thick-skinned,mildlysweetapples,suchasRomeBeautyorMcIntosh3tablespoonspackeddarkbrownsugar2tablespoonsunsaltedbutter,softened½largevanillabean,halvedlengthwise,seedsscrapedandreserved⅛teaspoonsalt2tablespoonsfinelychoppedtoastedpecans,plusmoreforsprinkling
1Preheatovento375°F.Usingacylindricalapplecorer,coreapplesthree-quartersofthewaydown.Arrangeapplessnuglyinanovenproofskilletoraloafpan.2Stirtogethersugar,butter,vanilla-beanseeds,andthesaltinasmallbowl.Dividesugarmixtureamongapples(about2teaspoonseach);sprinkleevenlywithnuts.Bakeuntilapplesaresoft,about1hour.Servewarmwithpansyrupspoonedontop.perserving:187calories;3.8gsaturatedfat;3.9gunsaturatedfat;15mgcholesterol;28.8gcarbohydrates;.7gprotein;66mgsodium;3.6gfiber
StrawberrieswithYogurtandPistachios
SERVES4
Inthisquick-assemblydessert,Greekstyleyogurtisarichandtangystandinforwhippedcream.Ifyoucan’tfindGreekyogurt,followtheinstructionsforstrainingregularyogurt.
1largecontainer(about16ounces)plainGreekstyleyogurt(2percent)1poundstrawberries,hulledifdesired2tablespoonsplus2teaspoonshoney¼cupunsaltedroastedshelledpistachios,coarselychopped
Divideyogurtandstrawberriesamongfourbowls.Drizzlewithhoney,sprinklewithpistachios,andserve.perserving:193calories;4.5gsaturatedfat;3gunsaturatedfat;9mgcholesterol;24gcarbohydrates;6gprotein;17mgsodium;3gfiber
BerryCrush
SERVES4
Berries,blendedwithiceandalmonds,makeasimple,refreshingdessertthatisalsopackedwithfiberandantioxidants.Raspberryandstrawberrycrushesareshownhere(lefttoright),butblackberriesandblueberrieswouldworkwell,aswouldcut-uppeachesorbananas.
4cupsberries,suchasraspberriesorhulledstrawberries(halvedorquarterediflarge)1cupicecubes¼cuprawwholealmonds,plusmore,chopped,forgarnish¼cupsugar3tablespoonsmilk2tablespoonsalmond-flavoredliqueur,suchasAmaretto
1Placeberriesinanairtightcontainerorplasticbagandfreezefor1½hours.2Placehalfofthefrozenberriesinablender.Addice,almonds,sugar,milk,liqueur,andasmanymoreberriesaswillfit.Blenduntilthereisenoughroomtoaddmoreberries.Addremainingberriesandblenduntilthickandsmooth.Divideamongfourservingdishes.Garnishwithchoppedalmondsandserveimmediately.perserving:158calories;.6saturatedfat;4.2gunsaturatedfat;1.1mgcholesterol;24.6gcarbohydrates;3.2gprotein;7mgsodium;4.1gfiber
Oven-DriedFruitwithChocolateandToastedAlmonds
SERVES8
Oven-dryingisaslow,gentlecookingprocessthatusesdryheattoextractthewaterfromfruit.Leftintheovenforseveralhoursatalowtemperature,thefruitdoesnotburnbutshrinksandshrivelsbitbybitasthewaterevaporates.Astheoutsideofthefruitdries,theinsideturnssoftandchewy.Althoughpears,plums,andapricotsareusedhere,anycombinationofstonefruit,berries,orotherfruitcanbedriedinasimilarway.
4pears(1½pounds)4plums(12ounces)4apricots(12ounces)3to4tablespoonshoney8ouncesdarkchocolate(atleast70percent)1cuprawwholealmonds,toasted
1Preheatovento225°F,withracksinupperandlowerpositions.Corepearsandslice¼inchthick.Pitplumsandapricots,andcutfruitinto¾-inchwedges.Dividebetweentwoparchment-linedbakingsheets.Drizzlefruitwithhoney,andtosstocoat.Spreadinanevenlayer.2Cookuntilthefruitisshriveledandslightlyshinybutstillchewy,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough,about2½hours.Removefromoven,andletcoolcompletely.Driedfruitcanbestoredinanairtightcontainerintherefrigeratorforupto3daysorinthefreezerforupto1month(itthawsquickly).3Arrangethedriedfruitonaplatterandservewithchocolateandtoastedalmonds.perserving:385calories;6.2gsaturatedfat;7.9gunsaturatedfat;3.5mgcholesterol;52gcarbohydrates;5.8gprotein;1.4mgsodium;7.8gfiber
pantryprimersoilsalliumsherbsspicesalternativesweeteners
glossaryoftermseatingforyourhealthnutritionalindexindex
Cookingoilsmayincreasethefatcontentofadish,butnotwithoutenhancingflavorand,inmanycases,offeringahostofhealthbenefits.Infact,incorporatingtherightoils(thoselowinsaturatedfats)intoyourcookingcanhelpreducecholesterol,preventcancer,andevenboostthehealthquotientofmanyingredients.(VitaminsDandE,aswellaslycopene,areabsorbedbetterwhenpairedwithafat.)Althoughorganicvarietiesdon’taddanynutrientsperse,theyhelpyouavoidtoxicchemicalsandpesticides.Thefollowingoilsarebestforcooking.
WALNUTOILWithdelicateroastedtones,walnutoilisconsideredbysometobethegoldstandardofculinaryoils.Itcostsmorethanotheroils,souseitsparingly.Becauseithasarelativelyshortshelflife,walnutoilshouldalwaysberefrigerated.Walnutscontainomega-3alpha-linolenicacid(ALA),aswellasmagnesium,potassium,andvitaminE.HOWTOUSE:Servewalnutoilcoldoratroomtemperaturetopreserveitsflavor.Itisespeciallygooddrizzledonsaladsoroverroastedvegetables.
OLIVEOILHighinheart-healthymonounsaturatedfats,oliveoilcontainsantioxidant-richplantcompoundsandhasbeenshowntolowerLDL(“bad”)cholesterol.Virginandextra-virginoliveoilgenerallyboastgreaterantioxidantpropertiesthantheregularvarietyandaremechanicallyextractedwithoutchemicalsoraddedheat.HOWTOUSE:Heatcancompromisetheflavorandhealthbenefitsofhigher-qualityoliveoils,soextra-virginoilshouldbeusedonlyinsaladdressingsandfordrizzlingoversoupsandotherdishes.Virginoilworksbestformostotherpurposes.Agoodtestforalloils:Ifitsmokes,theheatistoohigh.
CANOLAOILANDSAFFLOWEROILCanolaandsaffloweroilsareexcellentforall-purposeuseandarefavoritesofchefsandhomecooksbecauseoftheirneutraltasteandtolerancetoheat.Botharehighinunsaturatedfat,andlowinsaturatedfat.Canolaishigherinomega-3fattyacids,whichareessentialforcognitiveandhearthealth.Safflowerishigherinomega-6fattyacids;inmoderatedoses,thesearealsohealthyfortheheart.Lookforhigh-oleicsafflowerandcanolaoils(thesearehigherinmonounsaturatedfat)thathavebeenexpeller-pressed.HOWTOUSE:Botharegreatchoicesforhigh-heatcookingandforbaking.
FLAXSEEDOILThisrich,nutty-tastingoilisextractedfromtheseedsoftheflaxplant.Lookforunfilteredvarietiesformorenutrients,andstoreintherefrigeratortopreserveflavor.Likewalnutoil,flaxseedoilisagreatsourceofALA,makingitanexcellentalternativeforthosewhodon’teatmuchfish.ALAappearstohaveanti-inflammatorypropertiesandmayalsohelplowerbloodpressure.HOWTOUSE:Flaxseedoildoesn’tholduptoheat.Useitinuncookeddishessuchaspestoorhummus.
PEANUTOILDerivedfromoneofAmerica’sfavoritesnackfoods,peanutoil’srichflavorissuitableforeverydayuse.Highinmonounsaturatedfats,peanutoilcontainstheheart-friendlyphytochemicalresveratrol(alsofoundinredwine).Resveratrolhasantioxidantpropertiesandmayhelppreventbreastandothercancers.HOWTOUSE:Becauseofitstoleranceforhighheat(highsmokepoint),peanutoilworkswellfordeep-fryingandstir-frying.
GRAPESEEDOILAby-productofwinemaking,grapeseedoilhasacleanflavorthatshinesinmanydishes.ItdeliversbigonvitaminEandflavonoids—antioxidantsthatmayhelpreducetheriskofstrokeandcoronarydisease.Manufacturersoftenusetheharshchemicalhexanetoextracttheoil,soit’simportanttolookfororganicorexpeller-pressedvarieties.HOWTOUSE:It’sidealforsautéingbecauseofitshighsmokepoint.Grapeseedoilalsomakesadelicioussaladdressing.
TIPBecausemostoilsaresensitivetoheatandlight,refrigerateorstoretheminacupboard,orothercool,darkplace.
Comparedwiththemanyexaltedfoodsintheproduceaisle,onions,garlic,shallots,leeks,scallions,andchivesdon’ttendtomakehealthheadlines.Butalliums(thisgroup’sbotanicalname)havesurprisingnutritionalvalue.Thesekitchenstaplesareallexceptionallyrichsourcesofdiallylsulfide,aphytochemicalthatmayreducetheriskofstomachandcoloncancers.Perhapsthebestnewsaboutonionsandtheirkinisthattheyofferalow-caloriewaytobringdepthofflavortodishes.
GARLICGarlichaslongbeenconsideredoneofnature’smosteffectivehealthfoods(particularlywheneatenraw);nowsciencehasconfirmedgarlic’sroleinpreventingcardiovasculardiseasebyloweringbloodpressureandreducingoverallcholesterollevels,includingshort-termreductionofLDL(“bad”)cholesterol,andinhibitingbloodclotting.Garlicmayalsohelpwardoffcancerbystimulatingthebody’swhitebloodcellsandneutralizingsomecarcinogens.Garlicalsohasstrongantimicrobialproperties.HOWTOUSE:Garlic’spungenttastemakesitanidealflavorenhancer.Serverawindipsorvinaigrettes,sautéasabaseforsaucesandsoups,orroastwholeandspreadthesoftenedclovesontoastedbreadorcrackersasanappetizer.
LEEKSBelovedbyEuropeanchefsfortheirdelicateflavor,leekshavethickwhiteorpalegreenstalkswithaslightlybulbousbaseanddarkgreentops.Theyaremilderthanonionsandcanbesubstitutedfortheminmanyrecipeswhenalessintenseflavorisdesired.HOWTOUSE:Washleeksthoroughly,asthemanylayerstrapdirtandgrit.Soakcutleeksinabowlofcoolwater;liftthemout,replacewater,andrepeatuntilnogritremainsatthebottomofthebowl.Addleeks(whiteandpalegreenpartsonly)tosoupsandstocks—potato-leeksoupisaclassic.Or,forastandoutsidedish,trythemsteamed,sautéed,roasted,orbraised,eitherontheirownordrizzledwithavinaigrette.
SCALLIONSSometimescalledgreenonions,scallionsareactuallybabyonionspickedbeforealargebulbhasformed.Don’tconfusethemwithleeks,orwithspringonions,whichhavelargerbulbsandappearonlyinMayandJune.HOWTOUSE:Usechoppedscallionsasagarnish,particularlyforAsiandishessuchasmisosoup.Alsotryscatteringafewoverabowlofbrownriceandsautéedmushrooms.
CHIVESThesmallestofalliums,chivesfeaturethinhollowstemsthathavejustahintofonionflavor.Theplant’ssmallpurpleblossomsareedibleaswell,andhaveamorepronouncedtaste.HOWTOUSE:Mixchivesintoomelets,sprinkleonbakedpotatoes,incorporateintosalads,ortopsoupsasagarnish.
SHALLOTSWhentheCrusadersbroughtshallotsbacktoEuropefromtheMiddleEastinthe12thcentury,theywereproclaimeda“valuabletreasure.”Shallotsaresuperchargedwithantioxidants,andtheyhavebeenshowntoeffectivelyinhibitthegrowthofliver-andcolon-cancercells.Thesmallcopper-skinnedbulbshaveamilderflavorthanlargeronionsandgarlic.HOWTOUSE:Shallotsarewonderfulroastedwholewitholiveoil,salt,andadrizzleofbalsamicvinegar,andwhensautéedandtossedwithbraisedgreens.Youcanalsousemincedrawshallotsinvinaigrettesandrelishes.
ONIONSRoundoroval,withpaperyskinrangingincolorfrombrightwhitetodeeppurple,allonionssharesimilarhealthbenefits.Theycontainpotassium,fiber,andfolate,aswellastheflavonoidquercetin,whichhelpseliminatefreeradicalsthatmaycontributetoeyedegeneration,theagingprocess,heartdisease,andcancer.HOWTOUSE:Whenarecipecallssimplyfor“onions,”useyellowglobes;theyaregenerallytoosharptoserveraw,buttheybecomelayeredandsweetwhencooked.Yellowonionsalsocaramelizeeasilybecauseoftheirhighsugarcontent.White-fleshedSpanishonionshaveacrisp,juicyflavorthataddsdepthtosauceswhencooked,andareequallydeliciousservedrawatopaburger.Redonionsarebetterraw,addingpunchtosalsas,salads,andsandwiches.Themild,sweetflavorofVidaliasmakesthemanexcellentchoicetoserverawinslawsandsalads,thoughthey’realsotastywhengrilled.
TIPStoreleeksandscallionsintherefrigerator,butkeeponionsinacool,dryplaceawayfromotherfruitsandvegetablesthatmightpickuptheirflavor.
Freshherbsareheraldedforbrighteningtheflavorofeverythingfromsoupstodesserts.Lessacknowledged,however,istheirnutritionalvalue.Thearomaticleavesofferpotentdosesofantioxidantsandvitamins.Eatthemregularlytoenhanceahealthydietthathelpsprotectagainstcancerandheartdisease.
ROSEMARYNativetotheMediterraneanregion,rosemaryhasnarrowleavesrolledsotighttheyresembleneedles.Itssoftpine-likefragranceenduresbetterthanthatofmostherbswhendried.Inadditiontohavinganti-inflammatoryandtumor-fightingproperties,rosemary’sflavonoidsmayhelpkeepLDL(“bad”)cholesterolfromoxidizing,preventinghardeningofthearteries.Theherbisalsoaromatherapeutic;researchhasshownitsscentmayimprovealertness.Itsantiviral,antifungal,andantimicrobialqualitiesmakeitgreatfortreatingsinusitis(alongwithoreganoandthyme).HOWTOUSE:Flavorbreadorcrackers;seasonchickenandpotatoesandothervegetableswithrosemarybeforeroastingthem;oruseinmarinadesforchickenorlamb.
OREGANOAcousinofmarjoramandthyme,oreganohassmallleavesthatareflavorfulfreshordried.Gramforgram,oreganooffersmoreantioxidantsthananyotherherb,aswellasmostfruitsandveggies.HOWTOUSE:Whiskmincedoreganoleavesintoasaladdressing,orcombinetheherbwitholiveoil,lemonslices,olives,andcaperstomakeamarinadeforchickenorfish.
CILANTROAlsoknownasfreshcoriander,cilantroisfeaturedinmanyAsianandMexicandishes.Itsmainaromacomponent,decenal,hasantibacterialeffects,whilecilantro’sphytochemicals,includingphthalidesandterpenoids,possessanticancerproperties.Cilantro’sblood-sugar-loweringeffectsmayhelpstaveofformanagediabetes.HOWTOUSE:Stirintosalsasandguacamole,oraddtoAsiansoupsandnoodledishes.
THYMEWithpowerfulantimicrobialproperties,thymeisknownformitigatingasthma,bronchitis,andotherrespiratorycomplaints.Itcanevenclearcongestionandsoothesorethroats.Itssubtle,earthyflavorisextremelyversatileandisusedincuisinesallovertheworld;itpairsespeciallywellwithpoultry,fish,andeggs.HOWTOUSE:Combinethymewithfreshparsleyandbayleavestoflavorsoups.Seasonchicken,fish,orvegetableswithchoppedleaves,oraddthemtoomelets.
BASILAstapleofItaliancuisine,basilhasaspicyfragrancewithhintsofanise.Theherbcontainsphytochemicals,whichhelpstimulatetheimmunesystemandblockmetabolicpathwayslinkedtocancerdevelopment.HOWTOUSE:Combinebasilwitholiveoil,garlic,pinenuts,andfinelygratedparmesantomakepesto;addtoasandwich;ortosstornbasilleaveswithslicedstrawberriesandaddadrizzleofbalsamicvinegar.
PARSLEYOfthisherb’s30varieties,Italian(orflat-leaf)isafavoritebecauseofitspepperyflavor.InadditiontovitaminsA,C,andK,parsleycontainsthephytochemicalpolyacetylene,whichhelpsreducecancerrisk.Asprigcanalsocombatbadbreath,thankstoitsodor-absorbingchlorophyll.HOWTOUSE:Addparsleytomixedgreensanddresswithasimplevinaigrette,useittogarnishsoupsandmaindishes,orputitinpestoinplaceofbasil.
PEPPERMINTPeppermintisamongthemostwidelyusedofthe600varietiesofmint.Itsrefreshingflavorlendsitselftobothsavoryandsweetdishes;whilementhol,anactiveterpenoid,triggersacoolingneurologicalsensationandcouldinhibittumorsbystimulatingdetoxifyingenzymes.PeppermintalsohelpstameirritablebowelsyndromeandofferssmalldosesofvitaminA,calcium,andfolate.HOWTOUSE:Becausementholbreaksdownwithheat,rawmintoffersgreaterhealthbenefits.Tryitinasalsawithcucumberormango,orinpastasaladwithpeas,whole-wheatfarfalle,oliveoil,andgratedparmesan.Itisalsodeliciousinicedteaandlemonade;addasprigortwotoeachglass.
SAGEAsymbolofwisdomandlongevity,sagehasbeenvaluedforcenturiesforitsculinaryandmedicinalqualities.Infact,itsnameisderivedfromtheLatinwordmeaning“toheal.”Ithasastringentandantisepticproperties,isthoughttorelievethesymptomsofmenopause,andalsoaidsindigestion.Itsearthy,pungentflavorworkswellinheartyfalldishessuchasstews,pastas,androasts.HOWTOUSE:Seasonwintersquashsuchasacornorbutternutwithfreshordriedsagebeforeroasting;ormixtheherbintostuffingforturkeyorothermeats.
TIPTopreservetheflavoroffreshherbs,addthemneartheendofthecookingtimeoraftercookingiscomplete.
Modernresearchisconfirmingwhathealersandtraditionalmedicinepractitionershaveknownforcenturies:Manyspicesaren’tmerelyflavorful—they’rehealthy,too.Ingeneralit’sbesttopurchasewholespicesandgrindthemasneeded.Spicesrarelygobad,buttheydoweakenovertime.Whenstoredinairtightcontainers,wholespicesgenerallystayfreshforseveralyears.Purchasethemfromastorewithhighturnover;thiswillusuallyensurethattheyarefresher(ifthespicescomeinabottle,usebythe“bestby”date).Storeinacool,dark,anddryplacetoprolongpotency,buttrytokeepspiceswhereyou’llsee,use,andenjoythem.
CINNAMONFromthebarkofatropicalevergreen,cinnamonstimulatesthevitalfunctionsofthebody.Itcounteractscongestion,aidscirculation,easesnausea,andmaybeusefulinthetreatmentofosteoarthritisandtype2diabetes.HOWTOUSE:Usecinnamoninbothsweetandsavorydishes.Eatingbetween½and1teaspoonofcinnamonadaymayhelpreducecholesterollevelsandcalmthestomach.
GINGERForcenturies,gingerhasmadeapopulardigestivetonic,appetitestimulant,andanti-nauseatreatment—itsactiveingredients,gingerolsandshogaols,helpneutralizestomachacids.Researchconfirmsginger’santi-inflammatoryproperties;thespiceshowspromiseintreatingosteoarthritisand,topically,rheumatoidarthritis.HOWTOUSE:Gingermarrieswellwithstrongseasonings,suchascurrypowder.Yetitalsoworksinmilderpreparationsandevenindesserts.Lookforrootswithsmooth,shinyskin.Youcanrefrigerategingerwrappedwellinplasticforuptothreeweeks,orfreezeitforuptothreemonths,slicingoffwhatyouneed.Peelthethinouterlayer,thengrate,slice,ormincethefibrousflesh.Theflavorandpungentheattendtointensifyduringslowcooking,sobecarefulnottoaddtoomuchinthebeginning.
SAFFRONThisdelicate,colorfulspicederivesfromthedriedred-orangestigmaofacrocusflower.Sincethethreadsareharvestedbyhand,saffronisthemostexpensivespiceintheworld.Itshighpriceandintenseflavormeanthatsaffronisusedsparinglyinmostrecipes.Crocetin,thecarotenethatgivessaffronitsdeeporangecolor,haspotentantioxidantandanticancerqualities.HOWTOUSE:Thespiceisusedaroundtheglobe,inclassicricedishessuchasSpanishpaella,Indianbiryani,andItalianrisottoMilanese;it’salsoakeyflavor-builderinbouillabaisse,aFrenchseafoodstew.Saffroncanalsobeusedtoflavorteacakes,buns,andbreads.
TURMERICTurmericgivescurrypowderandmustarditsdeepyellowcolor.Richinantioxidants,turmerichaslongbeenprizedinIndiaforitshealingproperties.Lately,turmerichasbeenthemostnewsworthyofspices;researchershavediscoveredthatitmayfightcancer,andthatitcontainsahostofotherhealthyproperties,includinginflammation-fightingcompoundscalledcurcuminoids.StudiesshowthatcurcuminoidsmayhelppreventAlzheimer’sdisease,jointinflammation,andcarpaltunnelsyndrome.Turmericmayalsohelpreducecholesterolandimprovecertaineyeconditions,aswellashealskininfections.HOWTOUSE:Turmericaddscolorandflavortosoups,marinades,andricedishes.Eatthespicewithhealthyfatsorcombinewithblackpepperforbetterabsorption.
REDCHILESANDCHILIPOWDERThereareliterallyhundredsoftypesofchiles,rangingfrommildtoveryspicy,andtheyareavailablefreshordriedinwhole,crushed,orgroundform.Chilesareparticularlyhighincapsaicin,acarotenoidknownforitsanti-inflammatoryandpain-reliefproperties.Capsaicinisusedinskincreamstoreducepain,especiallyfromosteoarthritis;italsohasantioxidantpropertiesandblood-thinningqualities.Somegroundchileismadefromjustonetypeofchile,suchasanchochilepowderorpaprika.Othersareablendofchilesandotherspices.Cayennepepper,forexample,ismadeofseveraltypesofredchiles,whilemostcommercialchilipowderscontainchiles,cumin,oregano,paprika,salt,andgarlic.HOWTOUSE:Freshchilesmaybedicedandaddedtostir-fries,salsas,andotherdishes.Toreducetheirheat,removechileseedsandveins(althoughthisiswheremostofthecapsaicinisstored).Whenworkingwithfreshchiles,wearglovesorwashhandsthoroughlyafterwardtokeepthecapsaicinfromburningtheskinoreyes.Useredpepperflakestospiceupsautéedwintergreensorpizza,andchilipowdertoaddzesttochilis.
Althoughtheyshouldalsobeconsumedinmoderation,naturalsweetenersareanimprovementoverrefinedwhitesugar.Becauseitistypicallyrefinedatleastsixtimes,whitesugarhaslittlenutritionalvalue.Consumingtoomuchsugarcanalsocontributetoobesity,diabetes,conditionslikeCrohn’sdisease,andelevatedtriglyceridelevels(ariskfactorforstrokeandheartdisease).Thefollowingnaturalsweetenershavetheirprosandcons.Ifyou’rediabeticorhavehealthproblemsrelatedtoyourdiet,consultadietitiantofindthebestoption.
AGAVENECTARDerivedfromthesapofthesucculentagaveplant,agavenectar(alsocalledagavesyrup)wasoncestrictlyusedtomaketequila.Recently,thenectarhasgainedpopularityasasweetener.With60caloriesineachtablespoon,it’snotdietetic,butit’sabout33percentsweeterthansugar,soyoucanuseless.PROS:Easytofindinmostsupermarkets(lookinthehealth-foodsection),agavenectarhasalight,slightlyfruitytaste.Thoughresearchisstillscant,agaveappearstohaveaminimaleffectonbloodsugarandinsulinlevels.CONS:Agavesyrupishighinfructose;besidesitstriglycerideconcerns,someresearchsuggeststhatfructosedoesn’tsuppressappetitehormones,soyoumayendupovereating.HOWTOUSE:Tryagavenectarincoffee,tea,andbakedgoods.Forthelatter,youmayneedtoreducetheliquidcontentintherecipe.Unfortunately,there’snofoolproofequation,butexperimentwitha¼-cupreductionforeverycupofliquidsweetener.Lowerbakingtemperatureby25degrees.
HONEYOncethoughttobethefoodofthegods,honeyhasbeenusedasafolkremedyforthousandsofyears,andforgoodreason—thegoldennectarisloadedwithhealth-promotingenzymes,minerals,prebiotics(whichhelpfeedbacteria),andantioxidants.Itcanhelpregulatedigestionandeaseanupsetstomach,aswellassoothesorethroatswhenaddedtotea.Chooserawhoneyoverprocessed,asthehighheatusedduringprocessingcandestroymanyofthebeneficialcompounds.PROS:Honeycontainsmineralssuchascalcium,iron,andmagnesium(thoughinverysmallquantities),aswellasBvitamins.It’sespeciallygoodforathletes,providingaquickenergyboostandaidingmusclerecovery.Allhoneyhasantibacterialproperties,butitisbelievedthatthelessprocessedorcookeditis,thebetter.CONS:Becausealltypesofhoneycancontainsporesthatveryyoungbodiescan’ttolerate,itshouldn’tbegiventobabiesuntilaftertheirfirstbirthdays.Inaddition,honey’sglycemicindexvalueissimilartothatofsugarand(dependingonthefoodit’spartneredwith)mayelevatebloodsugarquickly.Itshighfructosecontentmaybeproblematicforthosewithfructose-absorptionissues.HOWTOUSE:Drizzlerawhoneyontofruitoryogurt(orjusteatitbythespoonful).Itisalsoexcellentforbaking,asitimpartsamoisttexturetocakesandbreads.Forthebestresults,lookforrecipesdevelopedspecificallyforhoney,assubstitutinghoneyforsugarcanbetricky.However,ifyouwanttotryhoneyinyourfavoriterecipe,followtheguidelinesforbakingwithagavenectar(opposite),reducingtheliquidandloweringoventemperature.
MAPLESYRUPWhiletypicallylimitedtotheroleofpancakeandwaffleadjunct,thisboiled-downmapletreesaphasalotmoretooffer,particularlyUSDAGradeBsyrup,whichhasastrongerflavorandmoreminerals.Allmaplesyrupcontainsabout17caloriesperteaspoon.PROS:Low-techandbarelyprocessed,puremaplesyrupisagoodsourceofminerals,includingmanganeseandzinc.CONS:Ithasaverydistinctiveflavor,whichlimitsitsapplication.HOWTOUSE:Trydrizzlingalittlesyrupoveryogurtasadessert,oruseittosweetenfreshgingertea.
STEVIA(notshown)MadefromanherbnativetoSouthAmerica,steviaisextremelysweetandcontainsnocalories.FormanyyearstheFDAapprovedsteviaonlyasasupplement,notasasweetener,citing“lackofsafetyevidence”toallowitforuseasafood.Morerecently,theFDAhasallowedrebiana,asweetenerderivedfromstevia,tobeusedinfoodsandbeverages(commerciallythesweetenerislabeledTruvia).Lookforpuresteviainliquidandpowderedforminmosthealth-foodstores.PROS:Becauseit’sabout300timessweeterthansugar,steviaispotentinminutequantities.Inaddition,someevidenceshowsthatsteviamayhelplowerbloodsugarlevels.CONS:Somepeoplefindthatsteviahasabitteraftertaste.HOWTOUSE:Ifyou’reinterestedinbakingwithstevia,consultspecialtybooksorwebsites;sincetheherb’ssweetnessandvolumearedrasticallydifferentfromthatofsugar,there’snoeasysubstitutionformula.Steviaworkswellinhotbeverageslikecoffeeortea,however.(Theliquidandpowderformswilldissolve;ifyou’reusingthefreshordriedleaf,letitsteepandthenstrainitout.)Alsotryitforsweeteningcoldfoodssuchasplainyogurt,saladdressing,orgrapefruit.Becauseofstevia’sextremesweetness,startsmallandaddgradually.
AMINOACIDSAminoacidsarechemicalcompoundsfoundinplantandanimalproteins.Thereare20differenttypesofaminoacids.Abouthalfofthesethebodysynthesizes(orcreates);theyarecallednonessentialaminoacids.Therest—calledessentialaminoacids—mustbeacquiredfromdiet.Thebodyusesbothnonessentialandessentialaminoacidstomakeproteinsthatareanintegralelementinrepairandgrowthofbodytissue,immuneprotection,andthetransmissionofnerveimpulses.
ANTHOCYANINSAnthocyaninsarealargegroupofflavonoidpigmentsinthered-blue-purplerange.Individualanthocyaninsshowpromiseasanticancerandanti-inflammatoryagents.
ANTIOXIDANTSAntioxidantshelpprotectthebodyagainstfreeradicals—unstablemoleculesthatcandamagecellsandcausecancer.Anumberofantioxidantsarefoundinfoodwhileothersaresynthesizedinthebody.Manyantioxidantscomeintheformofvitamins,suchasvitaminsA,C,andE,whileothersarephytonutrients,suchaslycopene,beta-carotene,lutein,andselenium.Wholefoods,suchasfruits,vegetables,nuts,andgrains,areamongthebestsourcesofantioxidants.
ARGININEAlsoknownasL-arginine,thisaminoacidissynthesizedbymosthealthyadults.Arginineplaysacrucialroleinthebody’sabilitytoriditselfofammonia.Italsorelaxesbloodvessels(asnitricoxide)andmaybeusefulintreatingheartfailure,erectiledysfunction,andvascularheadaches.
ASTAXANTHINAstaxanthinisacarotenoidthatproducesaredpigmentmostcommonlyfoundinseafood(itgivessalmonitsdarkpinkcolor).Itisastrongantioxidant,whichmaypromotehearthealthbyprotectingarterialfatfromoxidation.BETA-CAROTENEAmemberofthelargecarotenoidfamily,beta-caroteneisastrongred-orangepigment,firstdiscoveredincarrots.It’susedbythebodymainlyasasourceofvitaminA,anditalsofunctionsasanantioxidant.BETA-CRYPTOXANTHINSimilartobeta-carotene,beta-cryptoxanthinisacarotenoidthatcanbeconvertedinthebodytovitaminA(althoughonlyabouthalfaseffectivelyasbeta-carotene).Initspureform,itisaredpigmentandanantioxidant.BETA-GLUCANSAgroupofsugarsfoundinthecellwallsofcertainplantsandfungi,beta-glucanshelpboostimmunityandareusedtofightcancer,diabetes,andcholesterol.Dietarybeta-glucansarefoundinsomemushrooms,bran,seaweed,andyeastcells.
BORONThoughlittleisknownaboutitsroleinthebody,boronmaypromoteboneandjointhealthandincreaseestrogenlevelsinwomen.Thistraceelementisfoundinallplantfoods.
CAFFEOYLQUINICACIDAnantioxidantandpossiblecancerinhibitorfoundincoffee,artichokes,andpropolis,aresincreatedbybeesfromtreesap.Caffeoylquinicacidmayinhibitcancergrowthandreducetheriskofinflammatoryandcardiovasculardiseases.
CARBOHYDRATESAlongwithproteinandfats,carbohydratesareoneofthemaindietarycomponentsthebodyneedsinordertofunction.Carbohydratescomeprimarilyintheformofsugars,starches,andfiber(thelattercan’tbedigested).Oncecarbohydratesareconsumed,thedigestivesystemconvertsthesugarsandstarchesintosugarmolecules,whichenterthebloodstreamandprovideenergyforcellsandtissue.Whole,minimallyprocessedfoods,suchasvegetables,fruits,wholegrains,legumes,andlow-fatdairy,arethebestkindsofcarbohydrates;thefiberinthesefoodsisimportantfordigestivehealth.Italsohelpsslowsugarabsorption,resultinginaneven,sustainedlevelofenergy.Overlyprocessedfoods—includingsugarycereals,whiteflour,andpotatochips—havelittlefiber,andtheirstarchesandsugarsrapidlyturnintoglucoseinthebody,spikingbloodsugar,whichcancauseenergylevelstoquicklyplummet.Excessglucosethatthebodydoesn’tneedforimmediateenergy,orforfuturereservesintheformofglycogen(storedintheliverandmuscles),turnstofat.
CAROTENOIDSThesefat-solubleplantpigments,rangingincolorfromyellowthroughorangetored,typicallyfunctionasantioxidants;thebodycanevenconvertafewintovitaminA.Thebest-knowncarotenoidiscarotene,fromwhichthegroupgetsitsname.
CHOLESTEROLAwaxyfatcompound,cholesterolisimportantformakingsomehormonesandformingcellmembranes.Cholesterolisfoundinanimalfoodsandinthebody,wherethelivermanufacturesitfromfattyfoods.Cholesterolistransportedthroughthebodybymoleculescalledlipoprotein:low-densitylipoprotein(LDL)isknownas“bad”cholesterolbecauseitbuildsuponarterialwallsandcanleadtoatherosclerosis;high-densitylipoprotein(HDL)isconsidered“good”cholesterolbecauseithelpsmoveexcesscholesterolfromthearteriestotheliverfordisposal,andmayprotectagainstheartattack.
CYNARINCynarinisaformofdicaffeoylquinicacid,whichcontributestoasensationofsweetenedtasteaftereatingartichokes.Foundinartichokesandechinacea,cynarinhasbeenstudiedforitsantioxidant,immuno-suppresant,andantimicrobialeffects.
ELLAGICACIDThisantioxidanthasprovedsuccessfulinprohibitingthegrowthofcanceroustumorsinanimalstudies(althoughtheresearchisstillpendingforhumans).Ellagicacidisfoundmainlyinstrawberries,cranberries,raspberries,pomegranates,andwalnuts.
ELLAGITANNINSFoundinfruitsandvegetables,ellagitanninsarephytochemicalsthatconvertintoellagicacidwheneaten.
ERGOTHIONEINEAnaminoacidandanantioxidant,ergothioneine’spurposeinthehumanbodyisstillbeingstudied.Ergothioneineisproducedonlybybacteriaandfungi(itgetsitsnamefromthegrain-lovingergotfungus)andobtainedexclusivelythroughdiet.
FATSAlongwithcarbohydratesandprotein,fatsareoneofthebody’smostbasicnutrients.Justasaminoacidsmakeupproteinmolecules,sodofattyacidscomprisefatmolecules.Fatsareconsideredtobesaturatedorunsaturated:SATURATEDFATSSaturatedfatsareprimarilyfoundinanimalproducts.Inthediet,saturatedfatstendtoincreasethebody’sproductionofLDL(“bad”)cholesterolandreducetheproductionofHDL(“good”)cholesterol.Theyhaveahighermeltingpointthansimilarunsaturatedfats,andfoodscontainingsaturatedfats(likebutter)areoftensolidatroomtemperature.UNSATURATEDFATSUnsaturatedfatsaremostlyfoundinplantproducts,andtheytendtolowerthebody’sproductionofLDL(“bad”)cholesterol.Therearetwomaintypesofunsaturatedfats:MonounsaturatedfatsFoundinoliveoilandnuts,monounsaturatedfatstendtoincreasethebody’sproductionofHDL(“good”)cholesterolandreducetheproductionofLDL(“bad”)cholesterol.PolyunsaturatedfatsPolyunsaturatedfatstendtoreducethebody’sproductionofcholesterol—bothHDL(“good”)cholesterolandLDL(“bad”)cholesterol.Bothomega-3andomega-6arepolyunsaturatedfatsthathavemanyhealthbenefits.Omega-3fattyacidsarefoundinmanytypesofcold-waterfish,walnuts,andflaxseed;theyarecrucialtobrainandhearthealth,andmayreduceinflammationandlowerriskofsomechronicdiseases(seeOMEGA-3FATTYACIDSformoreinformation).Omega-6fattyacids,whicharealsoimportanttobraindevelopment,areplentifulinmanytypesofvegetableoil,suchascorn,soybean,andsafflower.Unfortunately,manyAmericansgettoomanyomega-6fattyacidsintheirdiets,andthisimbalancemaypromoteinflammation.FIBER(SOLUBLEANDINSOLUBLE)Theindigestibleportionofplantfoods,fiberpassesthroughthebodywithoutbeingabsorbed.Therearetwomaintypes:insolublefiber,whichdoesnotdissolveinwaterandhelpspreventconstipation;andsolublefiber,whichformsagelinwater,lowerscholesterol,slowsthebody’sabsorptionofsugar,andhasprobioticproperties,therebyhelpingtheimmunesystem.Fruits,vegetables,wholegrains,andlegumescontainbothtypes.Adequateconsumptionoffiberisassociatedwithalowerriskofheartdiseaseandtype2diabetes.
FLAVONOIDSAlargegroupofplant-producedcompounds(primarilypigmentsintheyellowandblue-to-redrange),flavonoidsmaypromoteantioxidantandotherbeneficialresponsesinthebody.GAMMA-TOCOPHEROLGamma-tocopherolisapotentantioxidantthatdisablesnitrogenfreeradicals,andisoneoftheeightcompoundsthatmakeupthevitaminEgroup.
GLUTATHIONEThemostimportantcellularantioxidantfoundinthebody,glutathionepreventsdamagebycarcinogens,neutralizesfreeradicals,andinhibitsotherkindsoftoxicdamage.Itisessentialtoproperfunctioningoftheimmune,nervous,gastrointestinal,andpulmonarysystems.Manyfoodscontainglutathione,butadietrichinfreshvegetablesandfruitswillhelpthebodyproducemoreofthispowerfulantioxidant.
INDOLESIndolesareagroupofalkaloid(bitter-tasting,nitrogen-based)compoundsfoundinbroccoli,cabbage,andothercruciferousvegetables.Thesephytonutrientsarethoughttobepowerfulcancerfighters.Onevariety,indole-3-carbinol,isbelievedtobeparticularlyeffectiveatfightingbreastcancer.
ISOTHIOCYANATESAlsofoundinthecruciferousfamilyofvegetables,isothiocyanateshavebeenshowninanimalstudiestohaveanticancerproperties.
LENTINANLentinanstimulatesthebody’simmuneresponse,andrecentstudiessuggestitcanimprovelongevityandthequalityoflifeforcancerpatients.Foundinshiitakemushrooms,lentinanisalsobeinginvestigatedforamplifyingtheimmuneresponsetopathogens.
LIGNANSAgroupofchemicalsfoundprimarilyinflaxseed,lignansareknownasphytoestrogens—orplant-derivedestrogen-likecompounds.Theymayhaveantioxidantproperties,althoughtheirroleinhumanhealthisstillbeingstudied.
LIGNINSCommonlyfoundintreesandwoodyplants,ligninsareaformofinsolubledietaryfiber.Animalstudiessuggestligninsmayhaveantiviraleffects.
LUTEINOneofthecarotenoidpigments,luteinmeans“yellow.”Luteinisanantioxidantimportanttoeyehealthandisthoughttoprotecttheretinafromthenegativeoxidativeeffectsoflight.Itmayalsohelppreventage-relatedmaculardegeneration.
LYCOPENEAbrightredpigment,lycopeneisamemberofthelargegroupofcarotenoids.Thispowerfulantioxidantisprimarilyfoundintomatoes,watermelon,andredgrapefruit.Foodsrichinlycopeneappeartoreducetheriskofprostatecancer.
LYSINEThisessentialaminoacidhelpsbuildproteininthebody.Itmustbeconsumedthroughlysine-richfoods,suchasbeans,meat,andeggs.
MELATONINMelatoninisimportanttothebody’sdailybiologicalrhythmsandsleeppatterns.Ahormonesynthesizedbythebodyfromtheaminoacidtryptophan,melatoninisalsofoundinfoodssuchascherries,bananas,oats,andonions.Melatoninisproducedbythepinealgland,theretina,andtheskin;productionofthishormoneincreasesatnight,particularlyinadarkenvironment.
MINERALSWhereasvitaminsareorganic(i.e.,theycontaincarbon)andareproducedbyplantsandanimals,mineralsarederivedfrominorganicsubstances,fromtheearthandwater.Plantsabsorbtheseminerals,whichareinturneatenbyanimals.Thebodyneedssomeminerals,suchascalcium,inlargequantities.Traceminerals,ontheotherhand,suchaschromium,iron,selenium,andzinc,areneededonlyinsmallquantitieseachday.CALCIUMAnutritionalmineralessentialtobonehealthandgrowth,calciumisalsorequiredformuscleandheartfunction;whenthebodylackscalcium,itwilldrawcalciumfromthebonestosupportthesevitalfunctions.Deficiencymay,therefore,resultinfracturesanddiseasessuchasosteoporosis.COPPERAnutritionaltracemineralthathelpsthebodyabsorbiron,copperplaysaroleinbraindevelopment,immunefunction,andbonestrength.IRONThistracemineralisrequiredfortransferofoxygentothebodythroughthebloodstream,andisanimportantcomponentofmusclecellsandredbloodcells.Sufficientironisimportanttobraindevelopmentandahealthyimmunesystem.Therearetwomaindietaryformsofiron:heme(foundinanimalfoods)andnonheme(foundinplantfoods).Hemeironismorereadilyabsorbedbythebody.Anoverdoseofthismineralcanbetoxic,whiledeficiencymayresultinanemiaandfatigue.MAGNESIUMAtracemineral,magnesiumisessentialforhelpingthebodyabsorbandregulatecalcium,makingitcrucialforbonehealth.Magnesiumalsohelpsregulateheartrhythmsandreducebloodpressure.Deficiencyhasbeenassociatedwithasthma,osteoporosis,cardiovasculardisease,musclespasms,andmigraines.MANGANESEAnutritionaltracemineral,manganeseisrequiredbyenzymesinvolvedinhealingwounds,formingbone,andmetabolizingfood.Manganesealsohelpsprotectmitochondria(componentsofthebody’scellsthatproduceenergy)fromoxidativedamage.PHOSPHORUSAnutritionalmineral,phosphorusisessentialtoeverycellinthebodyforenergyproductionandregulationofthebody’spHlevel.Phosphorushelpsbonemineralization;85percentofthebody’sphosphorusisfoundinbone.Manyfoodscontainphosphorus,anddeficiencyisrare.POTASSIUM
Anutritionalmineralthathelpsmaintaintheliquidbalancebetweencellsandtheirsurroundings,potassiummodulatesnerveresponseandisnecessaryformusclecontraction.Itisalsoessentialforhealthybrainandnervefunction,theproductionofDNAandRNA,andthemaintenanceofnormalbloodpressure.Adequatepotassiumintakecanreducetheriskofhighbloodpressureandstroke.Deficiencymayresultinmuscleweakness,intestinalblockage,andheartrhythmirregularities.SELENIUMSeleniumisanutritionaltracemineralthatactsasacatalysttorechargeantioxidantsandhasaroleinenzymeproduction.Somestudieshaveshownacorrelationbetweensufficientdietaryseleniumandareducedriskofcancerandcardiovasculardiseases.Adequateseleniumisimportanttoahealthyimmunesystem,althoughlargeamountscanbeharmful.ZINCAnutritionaltracemineral,foundinmorethan200enzymes,zinchasrolesinthemetabolismofRNA,DNA,andproteins.Itisessentialtothefunctionoftheimmunesystem.OMEGA-3FATTYACIDSAtypeofpolyunsaturatedfat(alongwithomega-6fattyacids),omega-3sareimportanttocardiovascularandneurologicalhealth.Therearethreetypes:ALA(alpha-linolenicacid),EPA(eicosapentaenoicacid),andDHA(docosahexaenoicacid).Ofthethree,ALAisconsideredanessentialfattyacid;thebodycan’tmakeitonitsown,soitmustbeobtainedthroughdiet.AlthoughthebodycansynthesizeEPAandDHA,expertsbelieveit’salsobesttoconsumethesefattyacidsthroughdiet.ALAFoundinflaxseedandothervegetablesourcessuchascanolaoil,alpha-linolenicacidinthedietreducestheincidenceofcoronaryheartdisease,accordingtostudies.DHAFoundinoilycold-waterfish,docosahexaenoicacidisconsideredparticularlyimportantforfetalbrain,neurological,andoculardevelopment.ThereisalsoevidencethatsufficientDHAinthedietlowerstheriskofAlzheimer’sdisease.EPAPlentifulinoilycold-waterfish,eicosapentaenoicacidisalsobelievedtobeparticularlyhelpfulinpreventingheartdisease.
PAPAINAnenzymefoundinpapayas,papainhelpsbreakdownproteinsandaidsdigestion.Itisaningredientinsomemeattenderizers.
PHYTONUTRIENTSPhytonutrients,alsocalledphytochemicals,includeawiderangeofplantcompounds(phytomeans“plant”)thatpromotehealth.Somegroupsofphytonutrientscurrentlybeingresearchedincludecarotenoids,phytosterols,andlimonoids.
PHYTOSTEROLSThesecompounds,foundinplants,aresimilartocholesterol.Phytosterolsreducecholesterolabsorptionfromfood,butsincetheymayalsoreduceabsorptionofothercompounds,andbecausesomecholesterolabsorptionisimportant,theyarebestconsumedasanaturalingredientinfood.
POLYSACCHARIDESThesecarbohydratecompoundsaremadeupofgroupsofsaccharides,or“sugars.”Commonpolysaccharideswithnutritionalimportanceareglycogen(astorageformofcarbohydrates),starches,anddietaryfiber.
PREBIOTICSPrebioticsarenondigestiblefoodsthathelpfeedbeneficialbacteria(includingPROBIOTICS,seebelow)intheintestinaltract.Themostbeneficialprebioticsarecarbohydratefiberscalledoligosaccharides,whicharefoundinfruits,vegetables,wholegrains,andlegumes.
PROBIOTICSProbioticmeans“life-supporting,”andthesebeneficialbacteriahelpimproveoverallhealth.Sufficientamountsofbeneficialbacteriaintheintestinesarenecessarytomaintainahealthyimmunesystemandaiddigestion.Probioticscanbeusefulintreatingintestinaldisorders,protectingagainstcandidainfection,andreducinglactoseindairyproductsforthosewhohavelactoseintolerance.Bacteria,suchasLactobacillusbulgaricus,L.acidophilus,andStreptococcusthermophilus,areusedtomakeyogurtandotherfermentedfoods.
PROTEINAlongwithfatsandcarbohydrates,proteinisamaincomponentforfuelingthebody.Proteincompoundsaremadeupofchainsofaminoacids.“Complete”dietaryproteins,suchasquinoa,fish,eggs,meat,andcheese,containalltheessentialaminoacids,while“incomplete”proteins,suchasgrains,legumes,vegetables,andfruits,containonlysomeofthem.Thebodybreaksdowntheproteininfoodsintoitsaminoacidsandusesthemasthebuildingmaterialsforallitscells,aswellasforenergy.
QUERCETINThisflavonoidcompoundisfoundinplants,particularlyonions,apples,andtea.Quercetinhasantioxidantandanti-inflammatoryproperties,andmayprotectagainstsomeformsofcancerandprovidereliefforallergysufferers.
RETINOLRetinolisoneofseveralretinoids,whichareformsofvitaminAfoundinanimalfoodssuchasmeats,eggs,anddairyproducts.Retinoliseasierforthebodytousethanotherretinoids.
TERPENOIDSTerpenoidsareaverylarge,diversegroupofchemicalcompoundswithwidelyvariedeffectsinnutritionandherbalmedicine.Terpenoidsgivecinnamon,ginger,eucalyptus,andclovestheiraromaticqualities.Someterpenoidsareusedasbuildingblocksforsteroidsandsterolsinthebody.
THIOPROLINEThisaminoacidiscreatedinsomelegumesandmushroomswhentheyareboiled.Thioprolineisconsideredaneffectivenitrite-trappingagent,andmaythereforeplayaroleinpreventingcancer.
VITAMINSOrganiccompoundsmadebyplantsoranimals,vitaminsareessentialfornormalgrowthandpromotingahealthymetabolism.Vitaminscomeintwovarieties:fat-solubleandwater-soluble.Fat-solublevitamins,includingA,D,E,andK,dissolveinfatandcanbestoredinthebody’sfattytissue,soyourbodydoesn’tneedadailysupply.Water-solublevitamins,suchasCandBcomplex,can’tbestored;anyexcessiscarriedoutofthebody,soyouneedafreshsupplyeveryday.CHOLINEAmemberoftheBfamilyofvitamins,cholineisessentialforkeepingcellmembraneshealthy.Cholineisrequiredforproperbrainandnervefunctionandplaysacrucialroleintheabilityofcellstocommunicatewithoneanother.Cholineisalsousedtotransportfatfromtheliver.FOLATEFolateplaysanimportantroleincelldivision,growth,andredbloodcellhealth.AlsoknownasvitaminB9,thiswater-solublevitaminisimportanttofertilityinbothmenandwomen,andcriticalduringpregnancyandinfancy.Adeficiencycancauseanemiaandbirthdefectsandisariskfactorforheartdisease,stroke,andcancer.Thesyntheticformoffolate,usedinsupplementsandfortifiedfoods,iscalledfolicacid.NIACINAwater-solublevitamin,alsoknownasvitaminB3ornicotinicacid,niacinisfoundinfoodsandcanbeproducedinthebodyfromtheaminoacidtryptophan.Niacinisessentialtocellmetabolismandtheproductionofenergy,andimportanttoDNArepairandcancerprevention.Italsohasanimportantroleinthebody’sabilitytomanufacturefattyacids,steroids,andcholesterol.PANTOTHENICACIDAwater-solublevitamin,alsoknownasvitaminB5,pantothenicacidisimportanttocellmetabolism.Ithelpsthebodyutilizefats,carbohydrates,andproteins.Pantothenicaciddemonstratesantioxidantactivityandhasbeenstudiedasameansofreducingthepainofrheumatoidarthritis.Pantothenicacidisfoundinmostfoods.RIBOFLAVINAwater-solublevitamin,alsoknownasvitaminB2,riboflavinisabrightyellowflavonoid.Theantioxidantisimportanttocellmetabolismandproductionofenergy.Sufficientriboflavinmayalsocombatmigraineheadaches.THIAMINAlsoknownasvitaminB1,thiaminwasthefirstwater-solublevitamintobediscovered.Thisantioxidanthelpsmaintainpropernerveandbrainfunction.
VITAMINAVitaminAisfatsolubleandpartofagroupofchemicalscalledretinoids.Itisimportanttohealthycellgrowth,boneandskinhealth,reproduction,andtheproperfunctionoftheimmunesystem.Thevitaminisalsoanessentialpartofthechemicalmechanismofsight;adeficiencycancausenightblindness.VITAMINB6
VitaminB6isabasicbuildingblockformanyofthebody’sessentialenzymes,aswellashemoglobin,niacin,insulin,andneurotransmitters.Alsoknownaspyridoxine,thiswater-solublevitaminisessentialtocellmetabolismofaminoacidsandglycogen,andimportantformaintaininghealthynerve,blood,andgeneticfunction,aswellasastrongimmunesystem.VITAMINB12
VitaminB12isproducedbybacteriaandfoundinanimalfoods.Thewater-solublevitaminisessentialfortheproductionofDNAandRNAandisimportantformaintaininghealthyredbloodcellsandthenervoussystem.VITAMINCAwater-solublecompound,alsoknownasascorbic(meaning“anti-scurvy”)acid,vitaminCisapowerfulantioxidantthatprotectsthebody’scellsfromfreeradicals.Ithelpstocreateenzymesthatmetabolizefats;producecollagenandconnectivetissuesformuscles,bones,andbloodvessels;andregulateironabsorption.VITAMINDThenameforagroupoffat-solubleprohormones(chemicalprecursorstohormones),vitaminDhelpsthebodytoabsorbandmaintaincalciumandphosphoruslevelsinthebloodandistiedwithincreasedserotoninproduction,whichboostsmood.Itisalsoimportantforhealthybonesandteeth.FewfoodsnaturallycontainvitaminD,butourbodiescanmanufactureitifourskinisexposedtosufficientsunlight.VITAMINEFat-solublevitaminEhasstrongantioxidantproperties;inparticular,itprotectsfatandcholesterolinthebodyagainstdamagebyfreeradicals.Consumedinitsnaturalform,itmayhavearoleinpreventingcancerandnervedamageandreducingstrokedamage.(ThesyntheticformofvitaminEisnotaseffective.)Itmayalsoservetoreducecholesterolandenhanceimmunity.VITAMINKVitaminKisessentialtonormalbloodcoagulation.IthelpsmaintainbonemassandmaybeafactorinslowingAlzheimer’sdisease.Itisafat-solublevitaminthatoccursintwomainforms:phylloquinone,whichisfoundinfood,andmenaquinones,whicharefoundinfoodandproducedbybacteriaintheintestines.
ZEAXANTHINSimilartolutein,zeaxanthinisacommoncarotenoidpigmentthatisextremelybeneficialforeyehealth.Thereisevidenceconnectinglowlevelsofzeaxanthininthebloodwithage-relatedmaculardegeneration.Thebestsourceofzeaxanthinisdark,leafygreens,suchascollardgreens,spinach,andkale.
It’snosecretthateatinghealthyfooddoesmorethanleaveyoufeelingsatiatedandwellnourished.Whenyouchoosewiselyatmealtime,you’llincreaseyourchancesoflivingavibrant,longlife.Atargeteddietaryandlifestyleapproachcanhelpyouprevent—orbettercontrol—conditionsrangingfromcancertoarthritis.Beforeyouexplorefood-basedprevention,makesureyougetnutritionalguidance.Researchsupportschoosingwholefoodsoverprocessedchoices,limitingsugarandotherrefinedcarbohydrates,andemphasizingfoodsthatreduceinflammation,whichisthehallmarkofmanydiseases.Here,you’llfinddozensoffoodsshowntohelppreventandcontrol11chronichealthproblems.Foreachcondition,therearefoodsbackedbyestablishedresearch,alongwithsuggestedservingsbasedongeneralapproximations,whileinthe“Promising”section,wefeaturemorepreliminarystudies.
ALLERGIESANDASTHMAOMEGA-3-RICHFOODSBenefits:Mayhelpguardagainstandrelieveasthmaandallergiesbytaminginflammationandimprovinglungfunction.Servings:Oneormoreservingsdailyofcold-waterfishorflaxseed.Promising:ApplesEatingappleselevatesyourlevelsofquercetin—anantioxidantthatalterstheimmuneresponsetoallergictriggers—andmayevenenhancelunghealthandlowerasthmarisk.VitaminC-richfruitsAdultswithlowlevelsofvitaminCmaybemoreasthma-prone.Toreplenishyoursupplyoftheimmune-boostingantioxidant,indulgeinjuicyfruitslikecitrus,organicstrawberries,andkiwifruit.
ALZHEIMER’SDISEASE
FISHBenefits:Fishhighinomega-3smayhelplowerAlzheimer’sriskbyreducinginflammation.Servings:3ouncesofwildsalmon,sardines,orotheromega-3-richfishatleastfourtimesaweek.Note:Cuttingbackonsaturatedandtransfatsisequallyimportantforbrainhealth.
SPINACHBenefits:Folate,aBvitamin,mayreduceAlzheimer’srisk.Servings:Twoorthreeservingsweekly.
BERRIESBenefits:Berrieshelpeaseoxidativestress,anaging-relatedprocessassociatedwiththeonsetofAlzheimer’sanddementia.Theycanalsoreducecholesterol,whichhasbeenlinkedtoincreasedAlzheimer’srisk.Servings:Threeservingsweekly.Promising:BlackcurrantsLikeotherberries,blackcurrantsofferanthocyaninsandpolyphenols(potentantioxidantsknowntopreservebrainhealthasyouage).
ARTHRITISOMEGA-3-RICHFOODSBenefits:Omega-3fattyacidshelpfightarthritisbyeasinginflammation.Servings:Eatatleastoneomega-3-richfooddaily,alternatingfattyfishwithfreshlygroundflaxseed.Promising:Low-fatdairySincecalciumcanhelpkeepyourjointslimber,eatthreeservingsoflow-fatdairyproductslikeyogurtandcottagecheeseeachday.Ifyouhavedairysensitivities,trytogetyourcalciumintakefromdarkgreens,tofu,beans,andalmonds.OnionsQuercetinandvitaminCworktogethertostopinflammatorychemicalsfromwreakinghavoconjoints.Inadditiontoprotectingagainstosteoarthritis,onionsmayalsodefendagainstrheumatoidarthritis.CherriesAninflammationfighter,cherriesmayhelpdecreasearthritis-relatedinflammation.Sourcherries,inparticular,mayhelpreducechronicpain.PomegranatesTheredseedscontaincompoundsthatmaycombatahostofinflammatorydiseases,includingarthritis.Whenthefruit’snotinseason,sippomegranatejuicetogettheantioxidantandanti-inflammatoryeffects.
CANCERLEAFYGREENS(Spinach,Kale,Collards)Benefits:Aboundwithcancer-fightingvitamins,minerals,andphytochemicals.Servings:Aimfor2cupsdaily,amixofrawandcooked.
BROCCOLIBenefits:Containschemicalsthatconverttoisothiocyanates(showninlabstudiestostoptumorsfromforming)andindoles(associatedwithareductioninhormone-relatedcancers);sulforaphane,anothercompound,maythwarttheproliferationofbreast-cancercells.Servings:Fourservingsweekly,amixofrawandcooked.Note:Whencookingbroccoli,steaminghelpssealinnutrients.
TOMATOESBenefits:Thecarotenoidlycopenemayshieldcellsfromcancer-causingoxygendamage.Bestknownforpreventingprostatecancer,lycopenemayalsohelpfendoffbothbreastandpancreaticcancers.Servings:Fourormore½-cupservingsweekly.Note:Cookingtomatoesmakestheirnutrientsmorebio-available,particularlywhencookedwithhealthyfat,suchasoliveoil.
BERRIESBenefits:Freshorfrozenblueberries,blackberries,strawberries,andraspberriesarehighinfiber,vitaminC,andanthocyanins—antioxidantsthatcounteracttheeffectsoffree-radicaldamage.Servings:1cupdaily,freshorfrozen.Note:Seekoutwildblueberries,whichareespeciallyhighinantioxidants.Chooseorganicallycultivatedberrieswheneverpossible.Promising:MushroomsMaitakeandshiitakemushroomsmayhelpwardoffcancerbyrevvingupyourimmunesystem.Eachvarietycontainsanabundanceofpolysaccharides—moleculesthathelppromoteanincreaseinnatural-killer-cellactivity,whichwipesoutmalignantcells.Addthemtosoupsandstir-friesregularly.CitrusOrangesandothercitrusfruitsdeliverbigonvitaminC,anantioxidantthathelpsguardDNAagainstfree-radicaldamageandpreventcancer.Studiesshowthatcitrusmayhelplowertheriskoflungcanceraswellasstomachandesophagealcancers.PumpkinHighinfiber,pumpkinprovidestwocarotenoids(beta-caroteneandalpha-carotene)thatmayprotectagainstskin,lung,breast,bladder,andcoloncancers.Whenautumn’sover,looktocannedpumpkin.
DEPRESSIONOMEGA-3-RICHFISH(Salmon,Sablefish,Sardines,Mackerel)Benefits:TheEPAandDHAomega-3fattyacidsinfattycold-waterfishhavebeenshowntoimprovemoodandemotions.Servings:Onesmallserving(1to3ounces)daily.
WHOLEGRAINSANDLEGUMESBenefits:Slow-burningcarbs(foundinfoodssuchaswholegrains,legumes,andstarchyvegetables)helpthebrainmakeserotonin,amood-boostingchemicalthathasbeendetectedatlowlevelsinpeoplewithdepression.Servings:Fourormoreservingsaday.Note:Bananasandoatsmayhelpguardagainstdepressionbydeliveringtryptophan,anaminoacidyourbodyconvertsintoserotonin.Promising:B-richfoodsDepressionislinkedtoadeficiencyinbrain-nourishingBvitamins,somakeB-richfoodssuchasleafygreens,beans,peas,asparagus,andavocadospartofyourdailydiet.
HEARTDISEASE
WHOLEGRAINSBenefits:Mopupartery-cloggingcholesterol.Servings:Sixdailyservings(including½cupcookedgrains,1slicebread,asmallwholepitaortortilla,or1cupcookedwhole-grainpasta).Note:Richinacholesterol-loweringfibercalledbeta-glucan,oatsappearparticularlypowerfulinprotectingagainstheartdisease.
FATTYFISHBenefits:Omega-3fattyacidsinfishsuchaswildAlaskansalmonhelpimprovetriglyceridelevels,stabilizeheartbeat,lowerbloodpressure,curbheart-harminginflammation,andreducestrokerisk.Servings:Twotoseven3-to4-ounceservingsaweek.Note:Includesmallerfishsuchassardinesandanchovies.NUTS(Walnuts,Almonds,Pistachios,Cashews)Benefits:Plantsterolsinnutshelpstopyourgutfromabsorbingcholesterol.Servings:Ahandfulaboutfivetimesaweek.Note:Asourceofblood-clot-preventingomega-3s,walnutsalsonourishyourheartwithvitaminE,fiber,potassium,andprotein.
OLIVEOILBenefits:AntioxidantscalledpolyphenolsmaypreventhearttroublebykeepingLDL(“bad”)cholesterolfromoxidizing.HealthyfatsandvitaminEalsocontributetohearthealth.Servings:Usethroughouttheweekforsautéingveggiesordressingsalads.Note:Useextra-virginoliveoil,whichcontainsmorepolyphenols.
BEANSBenefits:LowerLDL(“bad”)cholesterolandboosthearthealthbysupplyingthemineralmagnesium,whichhelpstokeepbloodpressureincheck,andfolate,whichdecreaseslevelsofhomocysteine(anaminoacidthatraisesheart-diseaseriskwhenitoccursatelevatedlevels).Servings:Onedaily(moreifvegetarian);aservingmayinclude½cupcookedbeansor½cuphummus.Note:Includeblack,red,orazukibeansinyourrepertoire;researchsuggeststhatdarkerbeansdelivermoreantioxidants.Promising:GrapesGrapeskinscontainresveratrol,aphytonutrientthatmayelevateyourlevelsofHDL(“good”)cholesterol.Chooseorganicgrapes,asconventionallyharvestedgrapestendtobetreatedheavilywithpesticides.
IRRITABLEBOWELSYNDROMEFoodsensitivitiescanplayaroleinagitatingirritablebowelsyndrome(IBS),soit’simportanttobeawareofyourownbody’sresponsetocertainfoods.ThefollowinghaveshownpromiseinhelpingtoregulateIBSsymptoms.
YOGURTBenefits:Buildsupthegut’ssupplyofprobiotics—friendlybacteriaknowntofightinflammation,thusreducingIBS-relatedgas,pain,andbloating—andhelpsfoodmovethroughtheintestinemorequickly(particularlyhelpfulforconstipation).Servings:Oneservingdaily.Note:Eatyogurtwithprebiotics,includingwholegrains(suchasoats),almonds,orbananas,whichwillhelptofeedthebacteriafromtheyogurtandmaketheprobioticsmoreeffective.
WHOLEGRAINSBenefits:Reducethetimeittakesforfoodtopassthroughthedigestivesystem.Servings:Fourormoreservingsdaily.Note:TokeepIBSincheck,eatgrainsthatcontainbothsolubleandinsolublefiber(suchasoats);choosewholegrainsandwhole-grainproducts,suchasbreads,pastas,andcereals.SomeIBSsufferersareparticularlysensitivetowheatandgluten(foundinwheat,rye,barley,andoats)andshouldnoteatthesefoods.
BEANSBenefits:Fiber-richblack,kidney,andpintobeansreducethetimeittakesforfoodtopassthroughthedigestivesystem.Servings:Oneservingdaily.Note:FibercanworsengasandcrampingforsomeIBSsufferers,sograduallyincreaseyourintakeoverthecourseofseveralweeks,andthenassesswhetheryoursymptomsimprove.Promising:AsparagusThesegreenspearsprovideprebiotics—beneficialbacteriathatstimulatethegrowthofstomach-soothingprobiotics.Whenfreshisnotavailable,goforfrozenasparagusshoots.PrunesDriedplumscontainsugaralcoholsthatactasnaturallaxativesinthebody.Inadditiontostimulatingdigestivehealth,prunesdeliverantioxidantsandhelpcoolinflammation.
OSTEOPOROSISCALCIUM-RICHFOODSBenefits:Keepbonesstrong.Servings:8ouncesoflow-fatyogurtprovide415mgofcalcium,and½cupofcalcium-fortifiedtofuoffers204mg.MINERAL-RICHVEGETABLES(TurnipGreens,Kale,Collards,ChineseCabbage)Benefits:Calciumfortifiesbones;magnesiumandpotassiumboostbonemineraldensity.Servings:1to2cupsdaily(bestifsteamed).Promising:VitaminK-richveggiesAhighintakeoffoodsrichinvitaminKmayhelpstaveoffbonelossandreduceriskofhipfractures,sayanumberoflarge-scalestudies.ShowntoworksynergisticallywithvitaminDinpreservingbonedensity,vitaminKisabundantinveggieslikebroccoli,kale,spinach,Swisschard,andwatercress.
PREMENSTRUALSYNDROMEMAGNESIUM-RICHFOODSBenefits:Foodssuchascashews,almonds,halibut,darkleafygreens,andsoybeanskeepmusclesfromcramping.Servings:Atleastoneservingdaily.CALCIUM-RICHFOODSBenefits:InconjunctionwithvitaminD(bestobtainedfromthesunorsupplements),calciummayreduceriskofPMS.Servings:Threetofourdailyservings.Note:Loaduponcalciumbyconsuminglow-fatdairy,sardines,salmon,almonds,darkleafygreens,andtofu.Promising:SesameoilUsedtostimulateenergyinAyurvedicmedicine,sesameoilmayhelpalleviatePMS-relatedfatigue.Drizzle1tablespoonofcold-pressed,uncookedoilatopyoursaladorstir-fry.
TYPE2DIABETES
BARLEYBenefits:Booststhebody’sabilitytoturnbloodsugar(alsoknownasglucose)intofuelforyourcells.Thegrainalsocontainswater-solublefibersthathelpregulatebloodglucoselevels.Servings:Atleastsixdailyservingsofwholegrains,includingbarley.Note:Barleyandoatscontainbeta-glucan,whichhelpsguardagainstinsulinresistance(aconditionmarkedbydiminishedabilitytoremoveglucosefromthebloodstream).CAROTENOID-RICHFRUITSANDVEGGIES(Tomatoes,Mangoes,Apricots,Cantaloupes,SweetPotatoes,Spinach)Benefits:Decreaseinflammationandencouragetheefficientuseofinsulin.Servings:Oneormoreservingsdaily.
LEGUMESBenefits:Richinwater-solublefiberthathelpsregulateglucoselevels.Servings:Oneormoreservingsdaily(moreifyou’reavegetarian).Promising:Magnesium-richfoodsEatinghalibut,peanutbutter,spinach,andotherfoodshighinmagnesiummayhelpsquashseveraldiabetesriskfactors,includinghighbloodsugar,abdominalobesity,andexcessbloodfats.SpicesCinnamonmayhelpblocktheformationofcompoundsthatcontributetodamagecausedbydiabetesandaging.Turmeric(usedincurry)mayreducetheriskoftype2diabetes;onestudyfoundthatmicefedthespicewerelesslikelytodevelopthedisease.
VISIONPROBLEMSLEAFYGREENS(Kale,BokChoy,OtherGreens)Benefits:Provideluteinandzeaxanthin,twocarotenoidsthatformtheyellowpigmentinthecentralportionoftheretina(knownasthemacula).Servings:Atleastoneservingdaily.Note:Eatinggreenleafyveggiesisessentialforpreventingage-relatedmaculardegeneration,theleadingcauseofblindnessforolderAmericans.OMEGA-3-RICHFISHBenefits:Lowersage-relatedmaculardegenerationrisk,aswellaspreventingdry-eyesyndrome.Servings:Fiveorsixservings(3to4ounces)aweekofoilyfishsuchaswildsalmonorsardines.Promising:AsparagusHighinlutein,asparagusranksamongtheplantworld’sbestsourcesofvitaminE,anantioxidantlinkedwithreducedriskofvision-cloudingcataracts.EggsEatingoneeggadayraisesluteinandzeaxanthinlevelsinolderadults.Forextraprotectionagainstmaculardegeneration,crackanomega-3-enrichedegg.
ThefollowingrecommendedservingsizesandnutritionalinformationarebasedontheUSDA’sNationalNutrientDatabase;theDietaryReferenceIntakes(DRI)comefromtheNationalAcademyofSciences(1997to2004).Thepercentagesarecalculatedforwomenbetweentheagesof31and50whoarenotpregnant.
FRUITS perservingamount calories fat fiber other
APRICOTS
1cupraw(sliced)
79 .6g 3.3g=13%DRI
Beta-carotene1,805mcgPotassium427mg=9%DRIVitaminC16.5mg=22%DRI
BLACKBERRIES
1cupraw 62 .7g 7.6g=30%DRI
VitaminC30.2mg=40%DRIVitaminE1.7mg=11%DRI
BLUEBERRIES
1cupraw 84 .5g 3.6g=14%DRI
VitaminC14.4mg=19%DRIVitaminE.84mg=6%DRI
RASPBERRIES
1cupraw 64 .8g 8g=32%DRI
VitaminC32.2mg=43%DRIVitaminE1.1mg=7%DRI
1cupraw 46 .4g 3g= VitaminC
STRAWBERRIES(whole) 12%
DRI84.7mg=113%DRIVitaminE.42mg=3%DRI
GRAPEFRUITS
1large 106 3.7g=15%DRI
.3g Folate33mcg=8%DRILycopene3,768mcgVitaminC114mg=152%DRI1large
ORANGES
1large 86 .2g 4.4g=18%DRI
Folate55mcg=14%DRIPotassium333mg=7%DRIVitaminC97.9mg=131%DRI1cup(sliced)
KIWIFRUITS
1cup(sliced)
110 .9g 5.4g=22%DRI
Potassium562mg=12%DRIVitaminC166.9mg=223%DRIVitaminE2.6mg=17%DRI
PAPAYAS
1medium 119 .4g 5.5g=22%DRI
Folate116mcg=29%DRIVitaminA167mcg*=24%DRIVitaminC188mg=251%DRI
VitaminE2.2mg=15%DRI
PEARS
1medium 103 .2g 5.5g=22%DRI
Potassium212mg=5%DRIVitaminC7.5mg=10%DRI
VEGETABLES perservingamount calories fat fiber other
ARTICHOKES
1cooked 64 .4g 10.3g=41%DRI
Folate107mcg=27%DRIMagnesium50mg=16%DRIPotassium343mg=7%DRI
ASPARAGUS
8spearscooked
26 .3g 2.4g=10%DRI
Folate179mcg=45%DRISelenium7.3mcg=13%DRIVitaminA60mcg*=9%DRIVitaminK60.7mcg=67%DRI
AVOCADOS
1cup(sliced) 234 21.4g
9.8g=39%DRI
Potassium708mg=15%DRIProtein2.9g=6%DRI
BEETS
4cooked 88 .4g 4g=16%DRI
Beta-carotene42mcgFolate60mcg=40%DRIIron1.6mg=9%DRI
Potassium610mg=13%DRI
BELLPEPPERS(RED)
1cupraw(chopped)
46 .5g 3.1g=12%DRI
Beta-carotene2,420mgVitaminB6.4mg=31%DRIVitaminC190.3mg=254%DRI
BROCCOLI
1cupcookedflorets
55 .6g 5.1g=20%DRI
Calcium62mg=6%DRIFolate168mcg=42%DRIPotassium457mg=10%DRIRiboflavin.2mg=18%DRIVitaminC101.2mg=135%DRI
BRUSSELSSPROUTS
1cupcooked 56 0.8g
4.1g=16%DRI
Folate94mcg=24%DRIPotassium495mg=11%DRIVitaminA61mcg*=9%DRIVitaminC96.7mg=
129%DRI
CARROTS
1cupraw(chopped)
52 0.3g
3.6g=14%DRI
Calcium42mg=4%DRIVitaminA1,069mcg*=153%DRIVitaminC7.6mg=10%DRI
KALE
1cupcooked(chopped)
36 0.5g
2.6g=10%DRI
Calcium94mg=9%DRIIron1.2mg=7%DRIVitaminA885mcg=126%DRIVitaminC53.3mg=71%DRIVitaminK1,062mcg=1,180%DRI
MUSHROOMS(WHITEBUTTON)
1cupraw(whole)
21 .3g 1g=4%DRI
Protein3g=7%DRI
MUSHROOM(HEN-OF-THE-WOODS)
1cupraw(diced)
22 .1g 1.9g=8%DRI
Protein1.4g=3%DRIVitaminD20.6mcg=412%DRI
MUSHROOMS(MOREL)
1cupraw 20 .4g 1.8g=7%DRI
Protein2.1g=5%DRI
MUSHROOMS(PORTOBELLO)
1cupraw(diced)
19 .3g 1.1g=4%DRI
Potassium313mg=7%DRIProtein1.8g=4%DRI
MUSHROOMS(OYSTER)
1cupraw(sliced)
28 .4g 2g=8%DRI
Protein2.9g=6%DRI
MUSHROOMS(SHIITAKE)
1cupraw 24 .3g 1.75g=7%DRI
Protein1.6g=3%DRI
SPINACH
1cupcooked 41 .5g 4.3g=17%DRI
Folate263mcg=66%DRIMagnesium157mg=49%DRIVitaminB6.4mg=34%DRIVitaminC17.6mg=23%DRIVitaminK888mcg=987%DRI
SWEETPOTATOES
1mediumcooked
103 .2g 3.8g=15%DRI
Beta-carotene13,120mcgFolate7mcg=2%DRIVitaminB6.3mg=25%DRIVitaminC22.3mg=
30%DRIVitaminE.8mg=5%DRI
SWISSCHARD
1cupcooked(chopped)
35 .1g 3.7g=15%DRI
Magnesium150mg=47%DRIVitaminC31.5mg=42%DRIVitaminE3.3mg=22%DRIVitaminK573mcg=636%DRI
TOMATOES
1largeraw 33 .4g 2.2g=9%DRI
Folate27mcg=7%DRIIron.5mg=3%DRILycopene4,683mcg
WINTERSQUASH(ACORN)
1cupcooked 115 .3g 9g=36%DRI
Potassium896mg=19%DRIVitaminB6.4mg=31%DRIVitaminC22.1mg=30%DRI
WINTERSQUASH
1cupcooked 82 .2g 6.4g=26%DRI
Potassium582mg=12%DRIVitaminB6.3mg=
(BUTTERNUT) 19%DRIVitaminC31mg=41%DRI
GRAINS&LEGUMES
perservingamount calories fat fiber other
BROWNRICE
1cupcookedmedium-grain
218 1.6g
3.5g=14%DRI
Manganese2.14mg=119%DRIVitaminB6.3mg=23%DRI
OATS
1/3cupuncooked 200 3.6g
5.5g=22%DRI
Iron2.4mg=13%DRIMagnesium91mg=28%DRIManganese2.5mg=139%DRIPhosphorus269mg=38%DRIPotassium221mg=4.7%DRIThiamin.4mg=36%DRI
QUINOA
1cupcooked 222 3.6g
5.2g=21%DRI
Iron2.8mg=16%DRIMagnesium118mg=37%DRIRiboflavin.2mg=18%DRIVitaminB6.2mg=15%DRI
Zinc2mg=25%DRI
BLACKBEANS
1cupcooked 227 .9g 15g=60%DRI
Folate256mcg=64%DRINiacin(B3).9mg=6%DRIPantothenicacid(B5).4mg=8%DRIProtein15.2g=33%DRIRiboflavin(B2).1mg=9%DRIThiamin(B1).4mg=36%DRI
CHICKPEAS
1cupcooked 269 4.3g
12.5g=50%DRI
Folate282mcg=71%DRINiacin(B3).9mg=6%DRIPantothenicacid(B5).5mg=9%DRIProtein14.5g=32%DRIRiboflavin(B2)
.1mg=9%DRIThiamin(B1).2mg=17%DRIVitaminB6.2mg=18%DRI
KIDNEYBEANS
1cupcooked 225 .9g 11.3g=45%DRI
Folate230mcg=58%DRINiacin(B3)1mg=7%DRIPantothenicacid(B5).4mg=8%DRIProtein15.4g=33%DRIRiboflavin(B2).1mg=9%DRIThiamin(B1).3mg=26%DRIVitaminB6.2mg=16%DRI
1cupcooked 230 .8g 15.6g=62%DRI
Folate358mcg=90%DRINiacin(B3)2.1mg=15%DRIPantothenic
LENTILS
acid(B5)1.3mg=25%DRIProtein18g=39%DRIRiboflavin(B2).15mg=14%DRIThiamin(B1).3mg=31%DRIVitaminB6.4mg=27%DRI
NAVYBEANS
1cupcooked 255 1.1g
19.1g=76%DRI
Folate255mcg=64%DRINiacin(B3)1.2mg=8%DRIPantothenicacid(B5).5mg=10%DRIProtein15g=33%DRIRiboflavin(B2).1mg=11%DRIThiamin(B1).4mg=39%DRIVitaminB6.3mg=19%DRI
PEAS
1cupcooked 134 .4g 8.8g=35%DRI
Folate101mcg=25%DRIProtein8.6g=19%DRIThiamin(B1).4mg=38%DRI
SOYBEANS
1cupcooked 298 15.4g
10.3g=41%DRI
Folate93mcg=23%DRIPotassium886mg=19%DRIProtein28.6g=62%DRI
WHITEBEANS
1cupcooked 249 .6mg
11.3g=45%DRI
Folate145mcg=36%DRINiacin(B3).3mg=2%DRIPantothenicacid(B5).4mg=8%DRIProtein17.4g=40%DRIRiboflavin(B2).1mg=7%DRIThiamin(B1).2mg=19%
DRIVitaminB6.2mg=13%DRI
NUTS&SEEDS
perservingamount calories fat fiber other
ALMONDS
1ounce(about23whole)
163 14g 3.5g=14%DRI
Calcium75mg=8%DRIIron1.1mg=13%DRIMagnesium76g=24%DRIProtein6g=13%DRI
PECANS
1ounce(19halves)
196 20.4g
2.7g=11%DRI
L-arginine.3gProtein2.6g=6%DRIVitaminE.4mg=3%DRI
WALNUTS
1ounce(14halves)
185 18.5g
1.9g=8%DRI
ALA(omega-3fattyacid)2.6g=234%DRIL-arginine.6gProtein4.3g=9%DRIVitaminE.2mg=1%DRI
FLAXSEED
1tablespoonground
37 3g 1.9g=8%DRI
ALA()1.6g=154%DRI
PUMPKINSEEDS
1ounce 158 14g 1.7g=7%DRI
Magnesium168mg=53%DRIProtein8.6g=19%DRIZinc2.2mg=28%DRI
FISH,DAIRY,EGGS
perservingamount
calories fat fiber other
EGGS
1largehard-boiled
78 5.3g
0=0%DRI
Choline112.7mg=27%DRIFolate22mcg=6%DRIPotassium63mg=1%DRIProtein6.3g=14%DRIVitaminA74mcg*=11%DRI
YOGURT
1cupplainlow-fat
154 3.8g
0g=0%DRI
Calcium448mg=30%DRIPhosphorus353mg=33%DRIPotassium573mg=8%DRI
RAINBOWTROUT
3ouncescookedfarmed
128 5g 0g=0%DRI
DHA(omega-3fattyacid).4gEPA(omega-3fattyacid).4gNiacin(B3)4.9mg=35%DRIPantothenicacid(B5)1mg=20%DRIProtein19.5g=42%DRIVitaminB125.4mcg=223%DRI
3ouncescooked
212 16.7g
0=0%
DHA(omega-3fattyacid)
SABLEFISH
wild DRI .8gEPA(omega-3fattyacid).7gNiacin(B3)4.4mg=31%DRIProtein14.6g=32%DRISelenium40mcg=73%DRIVitaminB121.2mcg=51%DRI
WILDALASKASALMON
3ouncescookedwild
118 3.7g
0=0%DRI
DHA(omega-3fattyacid).6gEPA(omega-3fattyacid).3gNiacin(B3)6.8mg=48%DRIPhosphorus274mg=39%DRIProtein19.9g=43%DRISelenium32.3mcg=59%DRIVitaminB124.3mcg=177%DRI
*Basedonaconversionof1retinolactivityequivalents=1mcgretinolor12mcgbeta-carotene
PHOTOCREDITS
ANTONISACHILLEOS6.5(left),8.11SANGANFrontcover,6.8(left),6.10(left),6.14,6.16,8.3,8.4(left),9.3(right),9.5,9.10,9.13,9.16,11.10,11.25,11.31,11.34,11.38,12.8,12.16,13.8(left)JAMESBAIGRIE7.10(right),10.10,10.20CHRISTOPHERBAKER6.17,9.17SIMONBROWN7.1(left)EARLCARTER4.2,7.14,8.10,11.12JEANCAZALS7.16LISACOHEN12.10CHRISCOURT4.5BEATRIZDACOSTA11.33REEDDAVIS10.5(left)JOSEPHDELEO14.1STEPHANIEFOLEY8.8DANAGALLAGHER9.12,11.7,13.17RAYMONDHOM4.4,10.3,11.15LISAHUBBARD7.2(right),12.7,12.11DITTEISAGER7.17,7.18RICHARDGERHARDJUNG7.11(left),9.4(left),12.15,12.19JONATHANKANTOR12.9JOHNKERNICK10.9YUNHEEKIM1.4,7.12,8.5(right),10.11(left),11.22,11.29RICKLEW10.12(right)DAVIDLOFTUS1.7RITAMAAS1.2,1.8,7.6,11.19WILLIAMMEPPEM2.4,5.3ELLIEMILLER1.14,6.3(right),9.9,10.13,11.17,11.37,12.13,12.14,13.6,13.7
JOHNNYMILLER1.4,frw.1,1.3,1.5,1.10,1.15,1.17,2.5-2.6,3.2-3.3,3.5,4.6-4.7,5.2,5.4-5.5,6.1-6.2,6.6(right),6.7,6.12,7.3-7.4,7.8,8.1-8.2,8.6,9.1-9.2,9.6,10.1-10.2,10.16,11.2-11.3,11.5,11.26,11.35,12.1-12.2,12.4(left),12.18,12.21,13.2-13.3,13.15(right),13.18-13.19,14.2,14.3,14.4,14.5MARCUSNILSSON9.7,9.15,11.6,11.23HELENNORMAN7.13KANAOKADA10.17,12.6DEBORAHORY1.16VICTORIAPEARSON6-7,3.4,12.17PERNILLEPEDERSON7.9,8.9CONPOULOS4.3,7.15,11.21,11.28,13.13(right),bm1.1LARAROBBY10.18MARIAROBLEDO11.16TINARUPP2.2CHARLESSCHILLER8.7SCOTT&ZOË11.11KATESEARS6.11(right),10.14,10.15,11.36,12.12ANSONSMART13.4KIRSTENSTRECKER9.14,13.16(left)CLIVESTREETER1.9,1.13JONNYVALIANT10.19MIKKELVANG11.14,12.20LISACHARLESWATSON13.1ELIZABETHWATT6.15,7.7,11.13WENDELLT.WEBBER1.6,11.8,11.30ANNAWILLIAMS6.4(left),6.9(right),11.18,11.20JAMESWORRELL11.9ROMULOYANES4,1.1,1.11,1.12,2.1,2.3,3.1,4.1,5.1,6.13,7.5,9.8,9.11,10.4,10.6(right),10.7,10.8,11.1,11.4,11.24,11.27,11.32,12.3,12.5(right),13.5,13.9(right),13.10-13.11,13.12,13.14(left)
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BBananaBreadwithWalnutsandFlaxseed
BarleyandCauliflowerSaladwithToastedAlmondshealthbenefitsRisotto,Spring
Basil,aboutBean(s).SeealsoChickpea(s);GreenBean(s);Soybeans
aboutBlack,FrittataRancherawithBlack,SalsawithBakedChipsbuyingandstoringCannellini-,NiçoiseSaladandChicken,ChiliwithCranberry,andDelicataSquash,WiltedKalewithdried,cooking,3.1,10.1healthbenefits,3.1,3.2,14.1,14.2LemonChickenwithAvocado-CornSalsanutritionalinformationrinsingandsoakingStuffedPoblanosinChipotleSauceVegetable-RiceBowlwithMisoDressingWhite,Spread,GrilledMushroomBurgerswith
BeefGrass-Fed,Stir-FrywithBroccoliSteakwithSpicyPapaya-CarrotSalsa
Beet(s)aboutbuyingandstoringChipsGolden,Ginger,andHerbs,LentilswithhealthbenefitsnutritionalinformationpreparingRoasted,andSautéedBeetGreens,PorkTenderloinwithSalad,MarinatedandSweetRedPepperSoup
Bellpeppers.SeePepper(s)Berry(ies).SeealsoBlackberries;Blueberries;Raspberries;Strawberries
aboutbuyingandstoring-CherryTeaSmoothieCrushFour-,SaladfreezingGrunthealthbenefits,2.1,14.1,14.2Mixed,Compote,PecanPancakeswithnutritionalinformation-PapayaYogurtParfaitsPowerProteinSmoothie
Biscotti,DoubleDarkChocolateandGinger
BlackberriesaboutBerryGruntFour-BerrySaladhealthbenefitsLemonCreamwithnutritionalinformationPapaya-BerryYogurtParfaits
BlueberriesaboutCherry-BerryTeaSmoothieFour-BerrySaladhealthbenefitsnutritionalinformation
BokChoyAsianChickenSaladwithHalibutinGreen-TeaBrothwithQuinoaHoisin-GlazedSablefishwithSobaNoodle,Tofu,andVegetableStir-Fry
BreadsandtoastBananaBreadwithWalnutsandFlaxseedEgg,Kale,andRicottaonToastOatBran–ApplesauceMiniMuffinsSpicyCroutonsWhole-GrainToastwithGoatCheeseandRaspberries
BreakfastAvocado-PearSmoothieBananaBreadwithWalnutsandFlaxseedCherry-BerryTeaSmoothieEgg,Kale,andRicottaonToastFreshMuesliwithAppleandAlmondsFrittataRancherawithBlackBeansGranolaHard-CookedEggWhiteswithAvocadoMushroomandScallionFrittataOatBran–ApplesauceMiniMuffinsPapaya-BerryYogurtParfaitsPapaya-GingerSmoothiePecanPancakeswithMixedBerryCompotePowerProteinSmoothieQuinoaCrunchwithSeasonalFruitandYogurtSteamedSalmonwithAvocadoWhole-GrainToastwithGoatCheeseandRaspberries
BroccoliaboutbuyingandstoringGrass-FedBeefStir-Frywithhealthbenefits,1.1,14.1andHerb-AlmondPesto,Whole-WheatSpaghettiwithnutritionalinformationpreparingSobaNoodle,Tofu,andVegetableStir-FrySteamed,withMiso-SesameDressingsteamingWheatBerrieswithMixedVegetablesWhole-WheatPastaSalad
BrusselsSproutsaboutbuyingandstoringhealthbenefitsnutritionalinformationpreparingRoasted,withPearandShallotsroastingShredded,Saladsteaming
BurgersandpattiesGrilledMushroomBurgerswithWhiteBeanSpreadQuinoa-and-TurkeyPattiesinPitawithTahiniSauce
CCabbage.SeealsoBokChoy
CrispTofuwithVegetablesandSesame-GingerDippingSauceCurry-RubbedSalmonwithNapaSlawGrilledFishTacosQuinoaandToasted-AmaranthSlawShiitakeNoriRolls
Cake,Orange-WalnutOliveOil,withSweetYogurt,13.1Calcium-richfoodsCancer,bestfoodsforCanolaoil,aboutCapersandTomatoes,TurkeyCutletswithCarbohydrates,fm.3,14.1Carotenoids,fm.1,14.1Carrot(s)
aboutbuyingandstoringCurry-RubbedSalmonwithNapaSlawFennel,andCouscous,ChickenBreastswithGlazed,withGingerGreek-YogurtandVegetableSandwicheshealthbenefitsKaleSlawwithPeanutDressingLatkesLentil,andLemonSoupwithFreshDillnutritionalinformation-PapayaSalsa,SpicypreparingQuickPickledVegetablesRoastedFallVegetablesSoupsteamingTofu,andSpinach,MisoSoupwith
CauliflowerandBarleySaladwithToastedAlmonds
CheeseArtichoke-SpinachDipGoat,andRaspberries,Whole-GrainToastwithWhole-WheatPizzawithArtichokesandPecorino
Cherry(ies)-BerryTeaSmoothieWarmStone-FruitSalad
ChickenandBeans,ChiliwithBreasts,Walnut-CrustedBreastswithFennel,Carrots,andCouscousLemon,withAvocado-CornSalsaandMangoSaladwithPumpkin-SeedMoleSalad,Asian,withBokChoy
Chickpea(s)buyingandstoringFattoushhealthbenefitsNibblesnutritionalinformationsoakingandcookingandSpinachSoup,Hearty-SpinachSpread,PitaSandwicheswithSweetPotatoHummus
ChilesChiliwithChickenandBeansFrittataRancherawithBlackBeansPumpkin-SeedMoleQuickPickledVegetablesred,healthbenefitsred,howtouseShrimpwithKiwifruit-LimeRelishSpicyPapaya-CarrotSalsaStuffedPoblanosinChipotleSauceworkingwith
ChiliwithChickenandBeansChives,about
Chocolate-DippedPearsDoubleDark,andGingerBiscottiandToastedAlmonds,Oven-DriedFruitwith
Cholesterol,fm.1,14.1
CilantrohealthbenefitshowtousePumpkin-SeedMoleSauce,MisoSalmonwith
Cinnamon,aboutCitrusfruit.SeealsoGrapefruit;Lemon(s);Orange(s)
abouthealthbenefitsnutritionalinformation
Corn-AvocadoSalsaEdamame,andGreenBeans,SpinachPastawithEdamameandButternutSquashSuccotashGreenBean,andTomatoSaladandQuinoaSaladwithToastedPumpkinSeedsStuffedPoblanosinChipotleSauce
Cornmeal.SeePolentaCouscous,Fennel,andCarrots,ChickenBreastswithCrabmeat,Papaya,andEndiveSaladCroutons,SpicyCrudités,TwoDipsforCurry,ButternutSquashCurry-RubbedSalmonwithNapaSlaw
D
DatesOatBran–ApplesauceMiniMuffins
Depression,bestfoodsfor
DessertsBerryCrushBerryGruntChocolate-DippedPearsDoubleDarkChocolateandGingerBiscottiFour-BerrySaladIndividualSweetPotatoandAppleSoufflésLemonCreamwithBlackberriesOrange-WalnutOliveOilCakewithSweetYogurtOven-DriedFruitwithChocolateandToastedAlmondsPoachedTropicalFruitwithSorbetRoastedPapayawithBrownSugarSlicedOrangeswithCandiedHazelnutsStrawberrieswithYogurtandPistachiosVanilla-BeanBakedApplesWarmStone-FruitSalad
Diabetes,type2,bestfoodsforDips.SeealsoSpreads
Artichoke-SpinachBlackBeanSalsawithBakedChipsClassicGuacamoleRoastedRedPepperandWalnutSesame-GingerDippingSauceSesame-SoyDippingSauceSpicyAïoliSweetPotatoHummusTaramasalataTarragon-YogurtSauceYellowSplitPea
DressingsMisoMiso-Sesame
EEdamame.SeeSoybeansEgg(s)
aboutbuying,5.1,5.2Cannellini-BeanNiçoiseSaladCurried,andSalmonSaladonMultigrainBreadFrittataRancherawithBlackBeanshard-cooked,preparinghealthbenefitsKale,andRicottaonToastMushroomandScallionFrittatanutritionalinformationPoached,andParmesanCheese,MushroomSoupwithpoached,preparingPoached,RoastedAsparagusSaladwithSaladSandwichesseparatingwhitesandyolksstoringWhites,Hard-Cooked,withAvocado
EndiveAvocado,andRedGrapefruitSaladPapaya,andCrabmeatSalad
FFarroandMushroomDressingFats,fm.1,14.1FattoushFennel,Carrots,andCouscous,ChickenBreastswithFiber,fm.1,14.1Fish.SeealsoSablefish;Salmon;Trout
CrispMackerelSaladwithGrainyMustardVinaigretteGrilled,TacosHalibutinGreen-TeaBrothwithQuinoahealthbenefits,14.1,14.2,14.3,14.4RoastedRedPepperswithAnchoviesTaramasalata
Flavonoids,fm.1,14.1
FlaxseedaboutaddingtodietbuyingandstoringhealthbenefitsnutritionalinformationOatBran–ApplesauceMiniMuffinsPowerProteinSmoothieSpicedNutsandSeedsandWalnuts,BananaBreadwithWhole-WheatPastaSalad
Flaxseedoil,about
FrittatasMushroomandScallionRancherawithBlackBeans
Fruit.SeealsoBerry(ies);specificfruitsGranolahealthbenefits,2.1,14.1Oven-Dried,withChocolateandToastedAlmondsSeasonal,andYogurt,QuinoaCrunchwithStone-,Salad,WarmTropical,Poached,withSorbet
GGarlic,about
GingerandDoubleDarkChocolateBiscottihealthbenefitshowtouse
Grains.SeealsoOats;Quinoa;Ricebarley,healthbenefitsCauliflowerandBarleySaladwithToastedAlmondsFarroandMushroomDressinghealthbenefits,3.1,14.1,14.2OatBran–ApplesauceMiniMuffinsPolentaandSpinachSoupSpringBarleyRisottoWheatBerrieswithMixedVegetables
Granola
GrapefruitaboutbuyingandstoringhealthbenefitsnutritionalinformationRed,Endive,andAvocadoSalad
Grapeseedoil,aboutGreenBean(s)
Cannellini-BeanNiçoiseSaladCorn,andEdamame,SpinachPastawithCorn,andTomatoSaladCrispTofuwithVegetablesandSesame-GingerDippingSauceEdamameandButternutSquashSuccotash
Greens.SeealsoCabbage;Kale;Spinach;SwissChard;WatercressArugulawithMaple-RoastedPumpkinAutumn,SoupBaby,Asparagus,andHerbs,PoachedSalmonwithBeet,Sautéed,andRoastedBeets,PorkTenderloinwithhealthbenefits,14.1,14.2,14.3Vegetable-RiceBowlwithMisoDressing
Guacamole,Classic
HHalibutinGreen-TeaBrothwithQuinoaHazelnuts,Candied,SlicedOrangeswithHealthproblems,dietarypreventionfor
allergiesAlzheimer’sdiseasearthritisasthmacancerdepressionheartdiseaseirritablebowelsyndromeosteoporosispremenstrualsyndrometype2diabetesvisionproblems
Heartdisease,bestfoodsforHerb(s).Seealsospecificherbs
-AlmondPestocommontypesoffresh,addingtorecipeshealthbenefits
Hoisin-GlazedSablefishwithBokChoyHoney,aboutHummus,SweetPotato
IIrritablebowelsyndrome,bestfoodsfor
K
KaleaboutAutumnGreensSoupbuyingandstoringEgg,andRicottaonToasthealthbenefitsnutritionalinformationpreparingSavoryStuffedSweetPotatoesShreddedBrusselsSproutsSaladSlawwithPeanutDressingWilted,withCranberryBeansandDelicataSquash
Kiwifruitaboutbuyingandstoringhealthbenefits-LimeRelish,ShrimpwithnutritionalinformationpeelingPoachedTropicalFruitwithSorbetSummerRolls
KohlrabiandTurnipSlaw
LLatkes,Carrot
LeekshowtouseSpinach,andLentils,Whole-WheatPastawithwashingandstoring
Legumes.SeealsoBean(s);Lentil(s);Pea(s)aboutbuyingandstoringhealthbenefits,3.1,3.2,14.1,14.2
Lemon(s)ChickenwithAvocado-CornSalsaCitrus-RoastedSalmonwithSpringPeaSauceCreamwithBlackberries
Lentil(s)buyingandstoringCarrot,andLemonSoupwithFreshDillwithGinger,GoldenBeets,andHerbshealthbenefitsnutritionalinformationSalad,LemonySpinach,andLeeks,Whole-WheatPastawith
MMackerel,Crisp,SaladwithGrainyMustardVinaigrette
MaindishesBrownRicewithTofu,DriedMushrooms,andBabySpinachButternutSquashCurryChickenBreastswithFennel,Carrots,andCouscousChickenwithPumpkin-SeedMoleCitrus-RoastedSalmonwithSpringPeaSauceCurry-RubbedSalmonwithNapaSlawGrass-FedBeefStir-FrywithBroccoliGrilledFishTacosGrilledPorkTenderloinandApricotswithHoneyGlazeGrilledTroutwithOreganoHalibutinGreen-TeaBrothwithQuinoaHoisin-GlazedSablefishwithBokChoyLemonChickenwithAvocado-CornSalsaMisoSalmonwithCilantroSaucePanfriedTroutwithAlmondsandParsleyPaprikaShrimpwithWalnutsPoachedSalmonwithAsparagus,Herbs,andBabyGreensPorkTenderloinwithSautéedBeetGreensandRoastedBeetsQuickTomatoSauceRoastedSalmonandParsnipswithGingerSablefishenPapillotewithShiitakeMushroomsandOrangeShrimpwithKiwifruit-LimeRelishSobaNoodle,Tofu,andVegetableStir-FrySpinachPastawithCorn,Edamame,andGreenBeansSpringBarleyRisottoSteakwithSpicyPapaya-CarrotSalsaStuffedPoblanosinChipotleSauceStuffedSwissChardRollsSwissChard,Mushroom,andQuinoaSaladTurkeyCutletswithTomatoesandCapersVegetable-RiceBowlwithMisoDressingWalnut-CrustedChickenBreastsWhole-WheatPastawithLentils,Spinach,andLeeksWhole-WheatPizzawithArtichokesandPecorinoWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoli
Mango(es)andChickenSaladPoachedTropicalFruitwithSorbet
preparingMaplesyrup,aboutMeat.SeeBeef;PorkMinerals,fm.1,14.1
MisoDressing,Vegetable-RiceBowlwithSalmonwithCilantroSauce-SesameDressingSoupwithTofu,Spinach,andCarrots
Mole,PumpkinSeedMuesli,Fresh,withAppleandAlmondsMuffins,Mini,OatBran–ApplesauceMushroom(s)
aboutAsparaguswithShiitakes,Shallots,andPeasbuyingandstoringcleaningdried,softeningDried,Tofu,andBabySpinach,BrownRicewithandFarroDressingGrilled,BurgerswithWhiteBeanSpreadhealthbenefitsnutritionalinformationpreparingandScallionFrittataShiitake,andOrange,SablefishenPapillotewithShiitakeNoriRollsSobaNoodleSoupwithShiitakesandSpinachSoupwithPoachedEggsandParmesanCheeseStuffedPoblanosinChipotleSauceStuffedSwissChardRollsSwissChard,andQuinoaSalad
NNoodle(s)
KiwifruitSummerRollsShiitakeNoriRollsSoba,SoupwithShiitakesandSpinachSoba,Tofu,andVegetableStir-Fry
NoriRolls,ShiitakeNuts.SeealsoAlmond(s);Pecan(s);Pistachios;Walnut(s)
healthbenefits,4.1,14.1
KaleSlawwithPeanutDressingKiwifruitSummerRollsPine,Olives,andOrangeDressing,Parsley-LeafSaladwithandSeeds,SpicedSlicedOrangeswithCandiedHazelnutstoasting,4.1,6.1
O
OatsaboutbuyingandstoringFreshMuesliwithAppleandAlmondsGranolahealthbenefitsnutritionalinformationOatBran–ApplesauceMiniMuffinspreparingoatmealfortwoQuinoa,Apricot,andNutClusters
Oilsforcookinghealthbenefits,14.1,14.2storing
OliveOilaboutCake,Orange-Walnut,withSweetYogurthealthbenefits
OlivesCannellini-BeanNiçoiseSaladChickenBreastswithFennel,Carrots,andCouscousandParsley,OrangeswithPineNuts,andOrangeDressing,Parsley-LeafSaladwithSwissChardwithWhole-WheatPastaSalad
Omega-3fattyacidshealthbenefits,14.1,14.2,14.3,14.4,14.5typesof
Onionshealthbenefitshowtousestoring
Orange(s)aboutbuyingandstoringCitrus-RoastedSalmonwithSpringPeaSauceDressing,Parsley-LeafSaladwithPineNuts,Olives,andhealthbenefitsnutritionalinformationwithOlivesandParsleyandShiitakeMushrooms,SablefishenPapillotewithSliced,withCandiedHazelnuts-WalnutOliveOilCakewithSweetYogurt
OreganoaboutGrilledTroutwith
Organicfoods,whentobuyOsteoporosis,bestfoodsfor
PPancakes,Pecan,withMixedBerryCompote
Pantryitemsalliumsalternativesweetenersherbsoilsspices
Papaya(s)about-BerryYogurtParfaitsbuyingandstoring-CarrotSalsa,SpicyEndive,andCrabmeatSalad-GingerSmoothiehealthbenefitsnutritionalinformationpreparingRoasted,withBrownSugar
ParsleyandAlmonds,PanfriedTroutwithhealthbenefitshowtouse-LeafSaladwithPineNuts,Olives,andOrangeDressing
ParsnipsRoastedFallVegetablesandSalmon,Roasted,withGinger
Pasta.SeealsoCouscous;Noodle(s)Spinach,withCorn,Edamame,andGreenBeansWhole-Wheat,SaladWhole-Wheat,withLentils,Spinach,andLeeksWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoli
PeachesWarmStone-FruitSalad
Peanutoil,about
PeanutsDressing,KaleSlawwithKiwifruitSummerRolls
Pear(s)about-AvocadoSmoothiebuyingandstoringChocolate-DippedhealthbenefitsnutritionalinformationOven-DriedFruitwithChocolateandToastedAlmondspreparingandShallots,RoastedBrusselsSproutswith
Pea(s)AsianChickenSaladwithBokChoyfresh,aboutfresh,buyingandstoringfresh,healthbenefitsfresh,nutritionalinformationfresh,preparingHalibutinGreen-TeaBrothwithQuinoaSauce,SpringShiitakes,andShallots,AsparaguswithSplit,Bites,CrunchySplit,Yellow,DipSpringBarleyRisotto
Pecan(s)aboutbuyingandstoringFour-BerrySaladandGoatCheese,SautéedSpinachwithhealthbenefitsnutritionalinformationPancakeswithMixedBerryCompote
Peppermint,aboutPepper(s).SeealsoChiles
aboutbuyingandstoringChiliwithChickenandBeans
CrispTofuwithVegetablesandSesame-GingerDippingSauceFattoushhealthbenefitsKaleSlawwithPeanutDressingLemonyLentilSaladnutritionalinformationpreparingRed,Roasted,andWalnutDipRed,Roasted,withAnchoviesRed,Sweet,andBeetSouproastingSobaNoodle,Tofu,andVegetableStir-FrySoup,Golden
Pesto,Herb-AlmondPhytonutrients,fm.1,14.1PickledVegetables,Quick
PineapplePoachedTropicalFruitwithSorbet
PineNuts,Olives,andOrangeDressing,Parsley-LeafSaladwith
PistachiosaboutbuyingandstoringGranolahealthbenefitsQuinoa,Apricot,andNutClustersandYogurt,Strawberrieswith
Pizza,Whole-Wheat,withArtichokesandPecorinoPolentaandSpinachSoup
PorkTenderloinandApricots,Grilled,withHoneyGlazeTenderloinwithSautéedBeetGreensandRoastedBeets
Potato(es).SeealsoSweetPotato(es)Cannellini-BeanNiçoiseSaladandRutabaga,Steamed,Salad
Poultry.SeeChicken;TurkeyPremenstrualsyndrome,bestfoodsforProtein,fm.1,14.1Pumpkin,Maple-Roasted,ArugulawithPumpkinSeed(s)
aboutArugulawithMaple-RoastedPumpkinbuyingandstoringhealthbenefitsMole,ChickenwithnutritionalinformationToasted,QuinoaandCornSaladwithtoasting
Q
Quinoaabout-and-TurkeyPattiesinPitawithTahiniSauceApricot,andNutClustersbuyingandstoringcookingandCornSaladwithToastedPumpkinSeedsCrunchwithSeasonalFruitandYogurtHalibutinGreen-TeaBrothwithhealthbenefitsnutritionalinformationrinsingSpicedNutsandSeedsStuffedPoblanosinChipotleSauceStuffedSwissChardRollsSwissChard,andMushroomSaladandToasted-AmaranthSlaw
R
RaspberriesaboutBerryGruntFour-BerrySaladandGoatCheese,Whole-GrainToastwithhealthbenefitsnutritionalinformationPapaya-BerryYogurtParfaits
Relish,Kiwifruit-Lime
Ricebrown,aboutbrown,buyingandstoringbrown,cookingbrown,healthbenefitsbrown,nutritionalinformationBrown,withTofu,DriedMushrooms,andBabySpinachButternutSquashCurryCurry-RubbedSalmonwithNapaSlawHeartySpinachandChickpeaSoupStuffing,Herbed,BakedPlumTomatoeswith-VegetableBowlwithMisoDressingWildandBrown,Salad
Risotto,SpringBarleyRosemary,about
RutabagaandPotato,Steamed,SaladRoastedFallVegetables
S
SablefishaboutbuyingandstoringenPapillotewithShiitakeMushroomsandOrangegrillinghealthbenefitsHoisin-Glazed,withBokChoynutritionalinformationinTomato-SaffronStew
Saffloweroil,aboutSaffron,aboutSage,aboutSalads.SeealsoSlaws
ArugulawithMaple-RoastedPumpkinAsparagus,Roasted,withPoachedEggsAsparaguswithShiitakes,Shallots,andPeasBeet,MarinatedCannellini-BeanNiçoiseCauliflowerandBarley,withToastedAlmondsChicken,Asian,withBokChoyChickenandMangoEndive,Avocado,andRedGrapefruitFattoushFour-BerryGreenBean,Corn,andTomatoKohlrabiandTurnipSlawLentil,LemonyMackerel,Crisp,withGrainyMustardVinaigretteOrangeswithOlivesandParsleyPapaya,Endive,andCrabmeatParsley-Leaf,withPineNuts,Olives,andOrangeDressingQuinoaandCorn,withToastedPumpkinSeedsSautéedSpinachwithPecansandGoatCheeseShreddedBrusselsSproutsSteamedRutabagaandPotatoStone-Fruit,WarmSwissChard,Mushroom,andQuinoaWhole-WheatPastaWildandBrownRice
WiltedKalewithCranberryBeansandDelicataSquash
SalmonCitrus-Roasted,withSpringPeaSauceCurry-Rubbed,withNapaSlawMiso,withCilantroSaucePoached,withAsparagus,Herbs,andBabyGreensRoasted,andParsnipswithGingerSaladandCurriedEggonMultigrainBreadSteamed,withAvocadowild,aboutwild,broilingwild,buyingandstoringwild,healthbenefitswild,nutritionalinformation
SalsasAvocado-CornBlackBean,withBakedChipsPapaya-Carrot,Spicy
SandwichesandwrapsEggSaladGreek-YogurtandVegetableGrilledMushroomBurgerswithWhiteBeanSpreadKiwifruitSummerRollsPita,withSpinach-ChickpeaSpreadQuinoa-and-TurkeyPattiesinPitawithTahiniSauceSalmonSaladandCurriedEggonMultigrainBreadShiitakeNoriRollsTomato,Open-Faced,withHerbsandCreamyTofuSpread
Saturatedfats,fm.1,14.1
SaucesCilantroDipping,Sesame-GingerDipping,Sesame-SoyPumpkin-SeedMoleSpringPeaTahiniTarragon-YogurtTomato,Quick
Scallions,howtouseSeafood.SeeFish;ShellfishSeeds.SeealsoFlaxseed;PumpkinSeed(s);SunflowerSeeds
healthbenefitsSesame-GingerDippingSauceSesame-SoyDippingSauceSesameSpinach
ShallotshealthbenefitshowtouseandPear,RoastedBrusselsSproutswithRoastedFallVegetablesShiitakes,andPeas,Asparaguswith
ShellfishPapaya,Endive,andCrabmeatSaladPaprikaShrimpwithWalnutsShrimpwithKiwifruit-LimeRelish
ShrimpwithKiwifruit-LimeRelishPaprika,withWalnuts
SidesBakedPlumTomatoeswithHerbedRiceStuffingCarrotLatkesCauliflowerandBarleySaladwithToastedAlmondsEdamameandButternutSquashSuccotashFarroandMushroomDressingGlazedCarrotswithGingerKaleSlawwithPeanutDressingKohlrabiandTurnipSlawLentilswithGinger,GoldenBeets,andHerbsQuinoaandToasted-AmaranthSlawRoastedBrusselsSproutswithPearandShallotsRoastedFallVegetablesSavoryStuffedSweetPotatoesSesameSpinachSteamedBroccoliwithMiso-SesameDressingSteamedRutabagaandPotatoSaladSweetPotatoWedgeswithSesame-SoyDippingSauceSwissChardwithOlivesWheatBerrieswithMixedVegetablesWhole-WheatPastaSaladWildandBrownRiceSalad
SlawsKale,withPeanutDressingKohlrabiandTurnipNapa,Curry-RubbedSalmonwithQuinoaandToasted-Amaranth
SmoothiesAvocado-PearCherry-BerryTeaPapaya-GingerPowerProtein
Soufflés,IndividualSweetPotatoandApple
SoupsAsparagus,Chilled,withSpinachandAvocadoAutumnGreensCarrotLentil,Carrot,andLemon,withFreshDillMiso,withTofu,Spinach,andCarrotsMushroom,withPoachedEggsandParmesanCheesePepper,GoldenPolentaandSpinachSobaNoodle,withShiitakesandSpinachSpinachandChickpea,HeartySweetPotato,SpicySweetRedPepperandBeetTomato-Dill,Chilled
Soybeans(edamame)aboutboilingbuyingandstoringEdamameandButternutSquashSuccotashHalibutinGreen-TeaBrothwithQuinoahealthbenefitsnutritionalinformationSoy-WasabiSpreadSpinachPastawithCorn,Edamame,andGreenBeans
Spices.SeealsoChiles;Gingerbuyingandstoringhealthbenefits
Spinachabout-ArtichokeDipAutumnGreensSoupandAvocado,ChilledAsparagusSoupwithBaby,Tofu,andDriedMushrooms,BrownRicewithbuyingandstoringCannellini-BeanNiçoiseSaladandChickpeaSoup,Hearty-ChickpeaSpread,PitaSandwicheswithhealthbenefits,1.1,14.1Lentils,andLeeks,Whole-WheatPastawithnutritionalinformationPastawithCorn,Edamame,andGreenBeansandPolentaSouppreparingSautéed,withPecansandGoatCheeseSesameandShiitakes,SobaNoodleSoupwithTofu,andCarrots,MisoSoupwithwashing
SplitPea,Yellow,DipSplitPeaBites,Crunchy
SpreadsSoy-WasabiSpinach-ChickpeaTofuWhiteBean
SquashArugulawithMaple-RoastedPumpkinButternut,andEdamameSuccotashButternut,CurryDelicata,andCranberryBeans,WiltedKalewithRoastedFallVegetablesVegetable-RiceBowlwithMisoDressingWheatBerrieswithMixedVegetableswinter,aboutwinter,buyingandstoringwinter,healthbenefitswinter,nutritionalinformationwinter,preparingwinter,roasting
StartersandsnacksBeetChipsBlackBeanSalsawithBakedChipsChickpeaNibblesClassicGuacamoleCrispTofuwithVegetablesandSesame-GingerDippingSauceCrunchySplitPeaBitesQuinoa,Apricot,andNutClustersRoastedRedPepperandWalnutDipRoastedRedPepperswithAnchoviesSoy-WasabiSpreadSpicedNutsandSeedsSteamedArtichokeswithTwoDippingSaucesSweetPotatoHummusTaramasalataYellowSplitPea
Stevia,aboutStew,Tomato-Saffron,Sablefishin
StrawberriesaboutFour-BerrySaladhealthbenefitsnutritionalinformationwithYogurtandPistachios
Succotash,EdamameandButternutSquashSummerRolls,Kiwifruit
SunflowerSeedsQuinoa,Apricot,andNutClustersSpicedNutsandSeeds
Sweeteners,alternativeSweetPotato(es)
aboutandAppleSoufflés,IndividualbuyingandstoringgrillinghealthbenefitsHummusnutritionalinformationSavoryStuffedSoup,SpicyWedgeswithSesame-SoyDippingSauce
SwissChardaboutAutumnGreensSoupbuyingandstoringhealthbenefitsMushroom,andQuinoaSaladnutritionalinformationwithOlivespreparingRolls,StuffedShreddedBrusselsSproutsSalad
TTacos,GrilledFish
TahiniSauceSesame-GingerDippingSauceSweetPotatoHummus
Taramasalata
TeaGreen-,Broth,Halibutin,withQuinoaSmoothie,Cherry-Berry
Thyme,about
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UUnsaturatedfats,fm.1,14.1
VVegetable(s).Seealsospecificvegetables
carotenoid-rich,typesofcrudités,preparingFall,Roastedhealthbenefits,1.1,14.1,14.2mineral-rich,typesofPickled,Quick-RiceBowlwithMisoDressing
Visionproblems,bestfoodsforVitamins,fm.1,14.1
WWalnutoil,aboutWalnut(s)
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YYellowSplitPeaDip
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