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Use as directed.
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RIC LO CHICKEN AND
Mood foods and strategies for managing stress. Step away from the french fries.
8 DON’T STRESS
6 8 LIFESTYLE CHANGES
4 HEALTH AS A MOVING TARGET
TABLE OF CONTENTS
10 YOUR BEST NIGHT’S SLEEP Nutrients, foods, and tips for better sleep—tonight.
12 SMOOTHIE STIR-INS Trendy smoothie toppers and their potential health perks.
16 ALL PROTEIN EVERYTHING Eat protein-rich foods at the right time of day to maximize fat loss, improve overall health, and get more restful sleep.
24 VEGGIE CARBS Low-carb alternatives and recipes to stand in for your favorite noodle and pasta dishes.
28 POWER BOWLS Layer grilled, roasted, steamed, and fresh ingredients to build nutrient-rich bowls. Your #SadDeskLunch is about to get a lot more interesting.
36 TO YOUR (GUT) HEALTH High-impact choices to better your GI health, including fermented foods and their restorative eﬀect on the gut.
42 TWO DAYS OF PROBIOTICS Breakfast, lunch, dinner, and snack recipes with a crock-full of probiotics.
46 THE A.I. DIET Eat smart to lessen the potential for ongoing chronic inﬂammation.
54 ALTERNATIVE DAIRY Buyable and DIY-able dairy-free milks, yogurts, and cheeses.
58 WHOLE FOOD KICK STARTER Clean up your eating by eliminating processed foods and ingredients, and trying new recipes full of whole grains, fresh fruits and veggies, and lean proteins.
68 TWO DAYS OF FIBER Two days of breakfast, lunch, dinner, and snack ideas to meet and beat your daily ﬁber goal.
72 DIET TRY-IT Before you go all in on a new diet, check these tips and recipes for maximizing your wellness goals.
80 HIGH-POWER SAUCES Quick, fresh recipes to dip, drizzle, and toss into your dinner rotation.
86 HEALTHY+ Weeknight-friendly, kid-friendly, make-ahead, and budget-conscious recipes—all made with whole ingredients.
94 FRUIT-FORWARD DESSERTS Lower-sugar, naturally sweet recipes to shut down your sweet tooth.
96 RECIPE INDEX EAT TO FEEL GOOD
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The Recipe Center at BHG.com/Food contains hundreds of recipes and tips, all tested in the Better Homes & Gardens® Test Kitchen.
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FROM THE EDITOR INSPIRING INSTAS
and enjoying the occasional peanut butter cup with zero guilt. And wouldn’t you know it—I’ve never
I used to buy bottled low-fat salad dressing. I’d eat it for lunch drizzled over greens with a few grilled chicken pieces and some packaged croutons. Have you ever tried low-fat dressing? It’s not good. But it was a way to cut a few calories (all diligently calculated and tracked), and I was forever chasing the same weight loss and wellness goals— without much success. I’ll blame the bottled low-fat salad dressing. There’s no single food you can eliminate from your diet or any supplement you can add to catapult you to perfect health, but the new version of healthy is one I can subscribe to. I’m leaning into the notion of feeling good by eating mostly whole, real ingredients and plantbase foods; balancing stress with workouts I (pretend to) enjoy; getting all the sleep I can; celebrating small health victories;
felt better. Nutritional science is evolving almost faster than we can respond, and reliable, evidence-based research is often buried under unsubstantiated claims and detox schemes. That’s why we’re here— with research-backed info, tips, and recipes—to help you eat to feel good on the daily. Inspiration and motivation for living well are everywhere if you’re in the market. Instagram is my favorite platform for keeping up on new ingredients, healthy recipes (or, #realtalk, photos of healthy recipes), at-home workouts, and the latest in wellness and self-care. See (and follow) a few of my favorites, right. If you made a resolution to prioritize your health this year, start with this magazine. Flag some new recipes, make a plan for eating more whole foods, and take a minute for yourself—even if that means skipping the gym and spending a moment browsing Instagram.
Andrea Bemis, Dishing Up The Dirt @andreabemis
Lauren Ash, Black Girl In Om @hellolaurenash
Renee Byrd, Will Frolic for Food @willfrolicforfood
Madeleine Shaw, Get the Glow @madeleine_shaw_
CARRIE BOYD, EDITOR EAT TO FEEL GOOD
WHAT’S UP WITH FATS?
HEALTH AS A MOVING TARGET
Maintaining a healthy lifestyle among changing trends, information, and research is notoriously challenging. New, sometimes conﬂicting (and oftentimes inconclusive) studies advise what we should eat, how we should move, and how much sleep our bodies require for peak health. And it doesn’t help that “healthy” is a subjective word that means something diﬀerent to everyone. Here are some tips for navigating the big picture in an ever-shifting sea of advice.
DO YOUR RESEARCH. The internet and social media are fraught with get-ﬁt-quick schemes, supplements, and unsubstantiated or unsourced writing. If you’re basing your health decisions on secondhand research results, make a note of who funded the original studies. If research was funded by a company that could beneﬁt from a certain outcome, dig a bit deeper. Large-scale, longitudinal studies funded by a third party provide more accurate, objective results.
EAT TO FEEL GOOD
MAKE A PLAN. Be selective and regimented with your lifestyle changes— you can only focus on so much at one time. Once you’ve worked toward meeting a goal (say, getting more sleep), work on your next health goal, setting a realistic timeline to get there.
Healthy fats and oils are necessary additions to any diet (and they add ﬂavor and tenderness to foods). All fats and oils are made up of a combination of diﬀerent fatty acids or fats, and commonly classiﬁed by the levels of saturated, monounsaturated, polyunsaturated, and trans fats they contain.
Olive oil, canola oil, peanut oil, and avocados are rich in MONOUNSATURATED FATS: hearthealthy fats that can help lower LDL (bad) cholesterol while maintaining HDL (good) cholesterol and blood sugar levels.
POLYUNSATURATED FATS, such as the omega-6 and omega-3 fats naturally found in walnuts, fatty ﬁsh, and ﬂaxseeds, may protect against heart disease and stroke by reducing blood pressure, raising HDL (good) cholesterol, and lowering triglycerides. Soybean, walnut, and corn oils are all polyunsaturated fats.
SATURATED FATS are usually solid at room temperature (butter, coconut oil) and, in the past, have been linked to high cholesterol and an increased risk for heart disease. More recent research suggests eating saturated fats and sources of saturated fats (red meat, full-fat dairy) can be part of a healthy lifestyle in moderation.
SEE A PROFESSIONAL. Be wary of health and wellness advice that suggests taking artiﬁcial supplements (without clear substantiated research to support them) or eliminating entire food groups. Before you make an extreme lifestyle change, chat with your doctor about your plans and goals.
Artiﬁcial TRANS FATS, created through a process that makes liquid oils solid, are typically used to increase the shelf life of packaged foods and for deep-frying. Eating lots of trans fats can raise LDL (bad) cholesterol, lower HDL, and increase the risk for heart disease, stroke, and type 2 diabetes.
BOTTOM LINE Cook with fats and eat ingredients high in polyunsaturated and monounsaturated fats. Don’t deprive yourself of saturated fats in moderation, but avoid trans fats.
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EAT LESS SUGAR. Sources estimate the average American adult eats 19½ to 22 teaspoons of sugar per day (and a whopping 66 pounds per year). In the last 30 years, daily sugar intake in adults has increased 30 percent. The World Health Organization (WHO) advises no more than 10 percent—and ideally less than 5 percent—of total calories per day should come from added sugars.
An all-or-nothing extremism can potentially derail your health goals before you get past Day One. Make gradual changes that get you closer to your overall goal.
EAT TO FEEL GOOD
GO VEGETARIAN (OR CUT YOUR MEAT INTAKE). Eat meat-free one night per week for your health, budget, and the environment. Stretch ground meat in burgers, tacos, and pasta sauces by using half the amount of meat and supplementing with chopped mushrooms and/or veggies. The meat will help ﬂavor the veggies during browning, and the veggies will add more texture.
STEP UP YOUR FITNESS.
DRINK MORE WATER— AND LESS OF TAKE YOUR CUE. EVERYTHING ELSE. Next time you’re reaching for a Dehydration can cause your energy levels, cell and tissue regeneration, and immune functions to bottom out. Shoot for sipping on half your weight in ounces per day (i.e., 150 pounds = 75 ounces). Most sodas, energy drinks, juices, smoothies, and coﬀee shop drinks are loaded with calories (mainly from sugar). That means cutting back on alcohol, too. While a nightly glass of wine can do your heart some good, most booze provides little nutritional value.
SAY NO TO PROCESSED MORE OFTEN. Cut back on packaged convenience foods and foods made with artiﬁcial ingredients. Try to stick to unprocessed whole foods—fresh fruits and veggies, lean proteins, whole grains—and food made with real ingredients. For more on whole food eating and for recipes, see page 58.
The American Heart Association (AHA) recommends 150 minutes of moderate exercise (or 75 minutes of vigorous exercise) per week for cardiovascular health. Find enjoyment in taking group ﬁtness classes, working out with friends, or listening to a podcast during a walk. At the very least, enjoy the post-workout endorphins.
snack, take a pause and check in with your body. Are you hungry, or are you bored, stressed, thirsty, or reaching for lunch just because it’s noon? If you’re hungry, full steam ahead—but stop eating when you can feel the food in your stomach but you’re not uncomfortable or overly stuﬀed.
CHILL OUT. Sleep deprivation and stress negatively aﬀect both mental and physical health (and can greatly reduce the longevity of a healthy life). The National Sleep Foundation recommends an average of 8 hours of sleep per night for adults. Recent research suggests getting 6 or fewer hours of sleep per night can have serious consequences for your concentration, memory, and immune system. Combat stress with exercise, meditation, vacation, and eating foods that positively aﬀect your mood (see page 9 for examples).
SHOW YOURSELF SOME GRACE. Lasting change takes time. An indulgent dinner or a lackluster week at the gym will happen. Be kind to yourself and know missteps are normal and forgivable. It’s not so much what you do in a single day but what you do in the long run. EAT TO FEEL GOOD
Research suggests people who report higher stress see a greater increase in BMI over time and a spike in stress-induced inﬂammation. Eat whole ingredients that positively aﬀect your mood, and cut out foods that may exacerbate stress.
ST R E SS STAT
OF AMERICANS SKIPPED A MEAL IN THE LAST MONTH BECAUSE OF STRESS. Eating meals and snacks on a regular schedule— and including protein and good fats in your diet—will help keep blood sugar levels and hormones balanced. 8 |
EAT TO FEEL GOOD
EXERCISE has powerful eﬀects on mood and behavior, both in the short and long term. Moving more can help raise serotonin levels in the brain, bringing on a rush of mood-boosting endorphins.
30 to 60 MINUTES
of moderate activity every day.
LACK OF SLEEP AFFECTS YOUR BRAIN’S ABILITY TO REGULATE YOUR EMOTIONAL RESPONSES. Meanwhile, elevated cortisol levels and heart rate can prevent restful sleep.
OF AMERICANS SAY THEY OVEREAT OR EAT UNHEALTHY FOODS TO MANAGE STRESS.
When you follow a healthy diet, over time your body rewards you with better physical and mental health.
DARK PURPLE FRUITS & VEGGIES
Dark berries, cherries, pomegranates, red grapes, red cabbage, and beets contain anthocyanins, which can help the brain produce dopamine.
Dark chocolate is full of serotonin, a chemical that acts as an antidepressant, and contains a compound called anandamide, a neurotransmitter that can help prevent depression. (The ﬂavonoids that help lower blood sugar and reduce bad cholesterol are an added bonus.)
Most readily available in fatty ﬁ sh (salmon, tuna, mackerel, sardines), walnuts, and ﬂaxseeds, omega-3 fat has been shown to work as well as antidepressant medications in preventing signs of depression—without potentially harmful side eﬀects.
DARK LEAFY GREENS
Kale, spinach, Swiss chard, collard greens, and other dark leafy greens are high in folate. Folate deﬁciency has been linked to a greater risk of developing depression and dementia, especially in the elderly. (Lentils and beans are also good sources of folate.)
Turmeric’s high level of curcumin, an antioxidant compound, can make treatment for depression more eﬀective when combined with standard therapy and, in some cases, can be as eﬀective as medication in treating depression.
chiles their kick, can also give your mood a boost by releasing endorphins.
One to two cups of tea or coﬀee boost your mood by promoting the production of new neurons, having an antidepressant eﬀect.
No need to completely eliminate these foods, but cutting back can help balance your moods.
Studies have shown sugar substitutes can block the body’s cell receptors for serotonin, leading to irritability, depression, and frequent headaches.
PRESERVATIVES & PACKAGED FOODS
Evidence suggests preservatives in packaged foods can overstimulate the neurons in the brain, causing feelings of restlessness, panic, and moodiness.
Sugar can have an immediate feelgood eﬀect, likely due to a sudden spike in dopamine. But eating too much of it over the long run can disrupt the body’s hormone balance and mood-regulation mechanisms.
IMPROVE YOUR MOOD A MAGNESIUM DEFICIENCY CAN LEAD TO ANXIETY (AND INSOMNIA). Eat almonds, sunﬂower seeds, bananas, spinach, beans, and cashews to hit your recommended daily target (310–320 mg for women; 400–420 mg for men). ZINC PLAYS A PART IN HOW YOUR BRAIN AND BODY RESPOND TO STRESS. Low zinc levels have been linked to irritability, lethargy, and depression. Include chicken, yogurt, oysters, beef, pork, chickpeas, and Swiss cheese in your diet to hit the recommended daily allowance of zinc (8 mg for women; 11 mg for men).
ADAPTOGENS Adaptogens are buzzy natural supplements popping up in juices, smoothies, and ground powders. Their names—Moon Juice, Sun Potion— are mystical and intriguing, but the alleged health beneﬁts (stress relief, an immune system boost, a healthy digestive system, and more) from these plant-, herb-, and mushroom-base supplements have yet to be proven by reliable research. EAT TO FEEL GOOD
Regular restful sleep lowers your risk of high blood pressure and heart disease, helps regulate your immune system, aids in muscle recovery, and keeps your mood and focus on point. Wake up on the right side of the bed with these tips for deep, health-promoting sleepâ€”every night.
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CAN YOU MAKE UP LOST SLEEP? Experts say it’s best to catch up by going to bed earlier—not by sleeping in. For two or three nights you’ve stayed up late, go to bed 30 minutes earlier than usual.
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SHOWS YOU GET A MORE COMFORTABLE NIGHT’S SLEEP ON SHEETS WITH A FRESH SCENT.
A BOOST OF ENERGY Counting down the hours until bedtime? Up your daytime energy by eating foods high in B vitamins and protein (eggs, beans, meat, tofu, spinach), whole grains, and foods with lots of vitamin C and a high water content (oranges, sweet peppers, strawberries).
► BANANAS ► FISH ► CHICKPEAS High in vitamin B, which is necessary for making melatonin.
S LEEP S TAT
19% People who make their bed are 19 percent more likely to sleep well.
► WHOLE GRAINS could be the secret to a restful night’s sleep. Focusing on breathing and your body helps relieve tension and worries.
which regulates melatonin and quiets the nervous system.
CAFFEINE Because caﬀeine lasts 8 to 10 hours in your body, your latte cutoﬀ is early afternoon. Also watch out for drinks with an added stimulant, such as guarana and ginseng.
ALCOHOL It keeps you out of the deeper stages of sleep. Your last drink should be three hours before bed.
WAKE-UP TIME Inconsistency here upsets your body’s sleep pattern. Better to get up at the same time—even on weekends.
► LEAFY GREENS deﬁciency may make falling asleep more diﬃcult).
EAT TO FEEL GOOD
MASTER SMOOTHIE RECIPE ½ CUP LIQUID (milk, unsweetened nut milk or alternative dairy milks, coconut water, water, etc.)
1½ CUPS FROZEN FRUIT (1 cup frozen banana slices + ½ cup frozen berries, cherries, grapes, etc.)
¹⁄3 CUP PROTEIN
A DRINKABLE BLEND OF FRUITS AND VEGGIES is a sure-shot way to get quick energy and nutrients. Smoothie stir-ins and additives are popular— and while many have proven health beneﬁts, a number of trendy toppers have alleged beneﬁts that have not been conﬁrmed. Here's the scoop.
EAT TO FEEL GOOD
(optional; yogurt, Greek yogurt, silken tofu, protein powder, etc., or 1 to 2 Tbsp. nut butter)
1 CUP GREENS (optional; spinach, kale, etc.)
1 TO 2 TSP. SWEETENER (optional; honey, maple syrup, etc.)
BEE POLLEN *Alleged health beneﬁts have not been conﬁrmed by reliable evidence.
► Alleged antibacterial, antifungal, and antiviral properties (unconﬁrmed by research)* ► May reduce inﬂammation and/or lower cholesterol levels*
CACAO POWDER & NIBS (dried and fermented cacao bean pieces)
► High in antioxidant properties, which may boost heart health
Research for some of these stir-ins is inconclusive and ongoing. Check with your doctor before incorporating these into your diet, especially if you are pregnant, breastfeeding, and/or have a compromised immune system.
► Rich in ﬁber (5 g per 1 Tbsp. chia seeds) and antioxidants ► Good plant source of heart-healthy omega-3 fats ► Help lower cholesterol
POWDERED (oil-extracted and dehydrated peanuts)
► Rich in healthy monounsaturated fats for heart health ► Lower in calories and fat than traditional peanut butter
SUPER-GREEN (vegetable and green leaf blends, such as moringa)
► Rich in antioxidants (carotenoids) with some indications of anti-inﬂammatory properties ► May lead to small reductions in cholesterol and blood sugar levels
(hydrolyzed collagen extruded from animal hides, bones, or scales)
► May reduce symptoms of joint pain
► Potentially helps balance blood sugar levels, boost immune system, and promote healthy sleep
(ground and powdered maca root)
► May boost immune function
(stone-ground dried green tea leaves rich in chlorophyll)
► Full of antioxidants that potentially clear disease-promoting free radicals ► May promote clearer skin and reduced anxiety
► High in ﬁber ► Rich in omega-3s, which help lower cholesterol
EAT TO FEEL GOOD
and positively aﬀect energy levels and focus ► Considered an adaptogen, which potentially helps the body adapt to stressors by decreasing stress-activating enzymes
► Promotes good bacteria growth for improved gut health and digestion ► May improve immune function and aid in weight loss
► Whey protein powder is considered a complete protein (it has all 9 essential amino acids) and is helpful for maintaining skeletal muscle mass, and may contribute to muscle mass and strength
► High protein (5 grams per 2 Tbsp.) and ﬁber (2 grams per 2 Tbsp.) counts ► Rich in omega-3 and omega-6 healthy fats
► Hemp protein powder is high in healthy omega-3 and omega-6 fatty acids
► Lush with good bacteria from live cultures and probiotics ► Potentially beneﬁcial for gut health and boosted immunity
(dried and pulverized cyanobacteria [blue-green algae])
► Contains antioxidant and anti-inﬂammatory properties, and may help lower cholesterol ► Rich source of B vitamins, which may positively aﬀect energy levels and metabolism
MS RA O
Protein can boost metabolism, temper cravings, and promote fat loss while retaining muscle. Eat lean, protein-rich foods throughout the day to reduce hunger and lose body fat.
RO EI T
TOMATO - BASIL T
UR EY B
TOMATO-BASIL TURKEY BURGERS START TO FINISH 30 minutes
¹⁄2 4 1
Ground turkey breast is all white meat; ground turkey contains some dark meat, which gives it a richer color and makes a more juicy burger (the extra fat in the dark meat adds ﬂavor and moisture).
MS RA O
RO EI T
1. In a large bowl combine ground turkey, basil, tomatoes, salt, and black pepper; mix well. Shape mixture into eight ¹⁄2-inch-thick patties. 2. Coat a grill pan with nonstick cooking spray; heat over medium heat. Add patties; cook 10 to 13 minutes or until done (165°F), turning once. 3. Serve burgers on roll halves with roasted pepper, Bruschetta Topping, and if desired, arugula. Makes 8 servings (1 sandwich each). BRUSCHETTA TOPPING In a small bowl combine ¹⁄2 cup chopped tomato, ¹⁄4 cup chopped red onion, ¹⁄2 cup halved mozzarella pearls, and 2 Tbsp. each snipped fresh parsley and basil. Drizzle with 2 Tbsp. olive oil; season to taste with salt and black pepper. TIP To roast a sweet pepper in a grill pan, quarter pepper lengthwise; remove stem, seeds, and membranes. Cook pepper quarters, skin sides down, over medium heat 10 minutes or until charred and very tender. Wrap pepper in foil; let stand 15 minutes or until cool enough to handle. Peel oﬀ and discard skins. Cut pepper into strips. PER SERVING 282 cal., 15 g fat (4 g sat. fat), 89 mg chol., 543 mg sodium, 11 g carb., 1 g ﬁber, 3 g sugars, 25 g pro.
lb. ground turkey Tbsp. snipped fresh basil Tbsp. ﬁnely chopped oil-packed dried tomatoes tsp. salt tsp. black pepper whole grain rolls or hamburger buns, split and toasted yellow sweet pepper, roasted and cut into strips (tip, below) or ³⁄4 cup bottled roasted red sweet pepper strips recipe Bruschetta Topping or purchased fresh bruschetta topping cups lightly packed arugula (optional)
2 2 2
THAI RICE NOODLE AND GRILLED STEAK SALAD PREP 20 minutes MARINATE 15 minutes GRILL 15 minutes 3 3 1 1 2 12
limes Tbsp. ﬁsh sauce Tbsp. brown sugar Tbsp. vegetable oil cloves garlic, minced oz. beef shoulder top blade (ﬂat-iron), ﬂank, or skirt steak, trimmed 1 Tbsp. water ¹⁄4 tsp. crushed red pepper 8 oz. ﬂat rice noodles, cooked, drained, and rinsed 2 cups torn romaine or leaf lettuce 1³⁄4 cups thinly sliced seedless cucumber1 cup thinly bias-sliced carrots ¹⁄2 cup fresh basil leaves ¹⁄3 cup fresh mint leaves ¹⁄2 cup peanuts, coarsely chopped (optional)
LE A N
D G R I L L E D ST E A K S A L A D
1. Finely shred zest from two of the limes; juice to get ¹⁄4 cup. In a small bowl whisk together 1 Tbsp. of the ﬁsh sauce, 1¹⁄2 tsp. of the brown sugar, the lime zest, oil, and garlic. Place steak in a resealable plastic bag; pour mixture over steak. Seal bag, turning to coat. Marinate in refrigerator 15 minutes or up to 24 hours. Drain; discard marinade. 2. Grill steak, covered, over medium heat 15 to 18 minutes or until desired doneness. Cover. Let rest 5 minutes. 3. Meanwhile, for dressing, combine lime juice, remaining ﬁsh sauce, remaining brown sugar, the water, and the crushed red pepper. 3. In a large bowl combine noodles, lettuce, cucumber, carrots, basil, and mint. Thinly slice steak against the grain; arrange on salad. If desired, sprinkle with peanuts. Cut remaining lime into wedges. Serve salads with dressing and lime wedges. Makes 4 servings. PER SERVING 400 cal., 9 g fat (3 g sat. fat), 55 mg chol., 927 mg sodium, 56 g carb., 3 g ﬁber, 6 g sugars, 22 g pro. EAT TO FEEL GOOD
START TO FINISH 20 minutes 4
¹⁄4 cup water 1
¹⁄2 ¹⁄4 ¹⁄4 ¹⁄4 2
Tbsp. butter cup chopped tomato cup sliced sautéed mushrooms cup chopped cooked broccoli cup sliced cooked asparagus Tbsp. shredded cheddar cheese (optional) Sliced avocado (optional) Cracked black pepper (optional)
1. In a medium bowl whisk together eggs and the water until combined but not frothy.
EAT TO FEEL GOOD
MS RA O
RO EI T
Eggs are nutrient-dense. One large egg has 13 essential vitamins and minerals, including iron and calcium, 6 grams of protein, the antioxidants lutein and choline, and just 70 calories. Eggs have had a bad rap for the amount of cholesterol they contain, but recent research shows healthy adults can eat an egg a day without fear of raising their cholesterol level or impacting their risk of heart disease. Don’t skip the yolk! It has about half the protein and a good portion of the vitamins and healthy fats.
2. In an 8-inch nonstick skillet melt half of the butter over medium-high heat just until a drop of water sizzles. (Or coat skillet with nonstick cooking spray.) Add half of the egg mixture (about ¹⁄2 cup). It should start to set immediately. 3. Using an inverted spatula, carefully push cooked portions at edges toward center so uncooked portions ﬂow underneath, tilting pan as needed. 4. When top is just set, spread about half each of the tomato, mushrooms, broccoli, and asparagus, and, if desired, cheese over half of the omelet. Using spatula, fold omelet in half over ﬁlling. Invert onto a plate. Repeat with remaining butter, egg mixture, and ﬁlling. If desired, top
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omelets with avocado and/or pepper. Makes 2 servings (1 ﬁlled omelet each). PER SERVING 212 cal., 15 g fat (7 g sat. fat), 387 mg chol., 243 mg sodium, 4 g carb., 1 g ﬁber, 2 g sugars, 14 g pro.
GREEK OMELETS Prepare as directed, except use 1⁄4 cup each chopped fresh spinach and canned artichoke hearts, 2 Tbsp. crumbled feta cheese, and 1 Tbsp. chopped pitted Kalamata olives for the ﬁ lling. ITALIAN OMELETS Prepare as directed, except use 1⁄4 cup each snipped fresh basil and cut-up roasted red sweet pepper, 1 link chopped Italian-ﬂavor cooked chicken sausage, and 1 Tbsp. grated Parmesan cheese for the ﬁ lling.
SQUASH, BACON, AND FETA BREAKFAST BAKE PREP 35 minutes BAKE 1 hour at 375°F + 25 minutes at 350°F 1 2
¹⁄3 3 2 6 3
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Reynolds Kitchens Parchment Paper makes roasted spaghetti squash easy to clean up.
1. Preheat oven to 375°F. Line a baking pan with parchment paper. Cut squash in half crosswise; remove and discard seeds. Place squash halves, cut sides down, in prepared baking pan. Bake 1 hour or until squash is tender. Cool on a wire rack. Reduce oven temperature to 350°F. 2. Coat a 2-qt. rectangular baking dish with nonstick cooking spray. For crust, in a large bowl combine the lightly beaten eggs, Parmesan, ﬂour, and sage. Using a fork, scrape squash pulp into egg mixture; stir gently to combine. Spread mixture in prepared baking dish. Bake 20 minutes or until crust is set and edges start to brown. 3. Meanwhile, in a large nonstick skillet cook bacon over medium heat just until browned but not crisp. Drain bacon on paper towels, discarding drippings. Coat skillet with cooking spray. Add Swiss chard; cook and stir 1 minute. 4. Top crust with chard and feta; sprinkle with bacon. Bake 5 minutes more. 5. Coat same skillet with cooking spray; heat over medium heat. Break three eggs into skillet, keeping eggs separate. Sprinkle with 1 ⁄8 tsp. each salt and black pepper. Reduce heat to low; cook eggs 3 to 4 minutes or until whites are set and yolks start to thicken. Remove from heat for sunny-side-up eggs. For fried eggs over easy or over hard, turn eggs and cook 30 seconds more (for over easy) or 1 minute more (for over hard). Remove from skillet; keep warm. Repeat with remaining eggs and an additional 1⁄8 tsp. each salt and black pepper. 6. To serve, cut baked casserole into six portions and top each with one egg. Makes 6 servings ( ¹⁄6 casserole + 1 egg each). PER SERVING 229 cal., 12 g MS RA O fat (5 g sat. fat), 262 mg chol., 480 mg sodium, 16 g carb., 3 g RO EI ﬁber, 5 g sugars, 15 g pro T G
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3-lb. spaghetti squash eggs, lightly beaten cup ﬁnely shredded Parmesan cheese Tbsp. all-purpose ﬂour Tbsp. snipped fresh sage slices lower-sodium, less-fat bacon, coarsely chopped cups coarsely chopped, trimmed Swiss chard, kale, and/or spinach oz. feta cheese, crumbled eggs
Spaghetti squash is rich in ﬁber, vitamins C and B6, and potassium. Its shreddable, strandlike texture makes it a common (low-carb, gluten-free) alternative to pasta.
EAT TO FEEL GOOD
ARCTIC CHAR WITH GREEN OLIVE AND LEMON DRESSING START TO FINISH 30 minutes 4
5-oz. fresh or frozen arctic char or salmon ﬁllets, skin on, about ¹⁄2 to ³⁄4 inch thick lemon cup green olives with pits, rinsed, pitted (tip, below), and coarsely chopped Tbsp. capers, rinsed and drained Tbsp. olive oil Coarse salt Freshly ground black pepper cup loosely packed fresh Italian parsley leaves, coarsely chopped
People who regularly eat fatty ﬁsh may have a lower risk of developing macular degeneration, a leading cause of vision impairment and blindness.
EAT TO FEEL GOOD
TO PIT OLIVES, place on a cutting board and crush, one at a time, with the side of a chef’s knife. Pull olive pieces away from the pit.
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1. Thaw ﬁsh, if frozen. For dressing, remove zest and squeeze juice from lemon. In a small saucepan combine lemon zest and juice, olives, and capers. Slowly stir in 3 Tbsp. of the oil until combined. Heat dressing over low heat 5 to 10 minutes or until warm, stirring occasionally (do not simmer). 2. Preheat broiler. Line a baking pan with foil. Rinse ﬁsh; pat dry. Sprinkle ﬁsh with salt and pepper. Lightly rub both sides with remaining 1 Tbsp. oil. Place skin side down in prepared baking pan. Broil 4 inches from heat 7 minutes or until ﬁsh ﬂakes easily. Before serving, stir parsley into dressing. Serve ﬁsh with dressing. Makes 4 servings (1 ﬁsh ﬁllet + about 2 Tbsp. dressing each). PER SERVING 354 cal., 25 g fat (4 g sat. fat), 78 mg chol., 473 mg MS RA O sodium, 2 g carb., 1 g ﬁber, 1 g sugars, 29 g pro.
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PINEAPPLE-PORK FRIED RICE START TO FINISH 45 minutes 1 2 5 1 1
¹⁄2 ¹⁄2 ¹⁄2 2 2 2
¹⁄2 3 1
egg egg whites tsp. corn, canola, or vegetable oil lb. pork tenderloin, trimmed and cut into bite-size pieces cup chopped fresh pineapple cup thinly sliced carrot cup thinly bias-sliced celery cup sliced green onions tsp. grated fresh ginger cloves garlic, minced cups cooked jasmine rice cup frozen peas, thawed Tbsp. reduced-sodium soy sauce Tbsp. snipped fresh cilantro Finely chopped peanuts, lime wedges, and/or sriracha sauce (optional)
1. In a small bowl combine egg and egg whites. In a wok or extra-large skillet heat the 2 tsp. of the oil over medium-high heat. Add meat; cook and stir 3 to 5 minutes. Remove meat. 2. Add remaining 3 tsp. oil to wok; heat over medium-high heat. Add pineapple, carrot, celery, green onions, and ginger; cook and stir 3 to 4 minutes or until vegetables are tender. Add garlic; cook and stir 30 seconds more. 3. Add egg mixture. Cook, without stirring, 5 to 10 seconds or until egg sets on bottom but remains runny on top. Add rice; cook 1 minute, turning and tossing constantly. Return cooked meat to wok; add peas, soy sauce, and cilantro. Cook and stir until heated through. If desired, serve with peanuts, lime wedges, and/or sriracha sauce. Makes 4 servings (1¹⁄2 cups each). PER SERVING 386 cal., 11 g fat (2 g sat. fat), 144 mg chol., 546 mg sodium, 41 g carb., 4 g ﬁber, 8 g sugars, 31 g pro.
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The amount of protein your body needs varies based on your health, activity level, age, etc. If you are under 65, shoot for 0.36 grams of protein per pound of body weight per day (or 0.8 grams/ kilogram). If you are older than 65, you may need 0.55 grams per pound of body weight per day (1.2 g/kg) to maintain muscle mass.
EAT TO FEEL GOOD
CHICKEN AND SPINACH DUMPLINGS START TO FINISH 45 minutes 2 2 1
eggs, lightly beaten cups packed fresh spinach, chopped cup ricotta cheese ³⁄4 cup all-purpose ﬂour ¹⁄2 cup ﬁnely shredded Asiago cheese 1 tsp. lemon zest 1 32-oz. carton reduced-sodium chicken broth 1 Tbsp. fresh thyme leaves ¹⁄4 cup all-purpose ﬂour ¹⁄3 cup thinly sliced carrot 2 cups shredded or chopped cooked chicken Snipped fresh thyme, lemon zest, and/or ﬁnely shredded Asiago cheese
1. In a bowl combine the ﬁrst six ingredients (through lemon zest). (Dough will be soft).
EAT TO FEEL GOOD
RO EI T
What started as a trend in the powerlifting community has gone mainstream: Counting macros—aiming for daily goals of protein, carbs, and fat grams—may help with weight loss and/or fat loss without eliminating or majorly restricting any food or type of food. The macros diet sees food as fuel, encourages you to learn and think about how individual foods make you feel, and is highly customizable.
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In a Dutch oven combine broth and thyme. Bring to boiling. 2. Place the 1⁄4 cup ﬂour in a shallow dish. Using a teaspoon, scoop a portion of dough into ﬂour. Gently roll dough to coat, forming an oval shape. Drop coated dough, one-fourth at a time, into broth. Simmer 1 to 11⁄2 minutes or until dumplings ﬂoat, stirring once or twice to keep dumplings from sticking together. Using a slotted spoon, remove dumplings from Dutch oven. Repeat with remaining dough. 3. Add carrot to broth; cook 5 minutes or until soft. Return all dumplings to Dutch oven. Stir in chicken. Top servings with additional thyme, lemon zest, and/or Asiago cheese. Makes 4 servings (11⁄2 cups each). PER SERVING 498 cal., 23 g fat (12 g sat. fat), 204 mg chol., 886 mg sodium, 29 g carb., 2 g ﬁber, 2 g sugars, 41 g pro.
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The phytonutrient capsaicin in jalapeños has the potential to lower the risk of high blood pressure and stroke, as well as give metabolism a small boost.
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SHAKSHUKA PREP 30 minutes COOK 15 minutes 2 Tbsp. olive oil 1¹⁄4 cups chopped red sweet pepper 1 cup chopped onion 1 fresh jalapeño chile pepper, seeded and chopped (tip, below) 3 cloves garlic, sliced 1 tsp. ground cumin 1 tsp. sweet paprika 1 tsp. ground turmeric ¹⁄2 tsp. kosher salt ¹⁄4 tsp. black pepper 1 28-oz. can whole plum tomatoes with juices, coarsely chopped 6 eggs Crumbled feta cheese Fresh cilantro and/or oregano
1. In a large deep skillet heat oil over medium heat. Add the next nine ingredients (through black pepper). Cook and stir 10 minutes or until vegetables are softened. Stir in tomatoes. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until slightly thickened, stirring occasionally. 2. Break an egg into a small dish and slip egg into tomato mixture. Repeat with remaining eggs; reduce heat. Cook, covered, 5 to 10 minutes or until whites are set and yolks are desired doneness. Top with cheese and cilantro and/or oregano. Makes 6 servings (1 egg + ²⁄3 cup tomato mixture each). PER SERVING 174 cal., 11 g fat (3 g sat. fat), 192 mg chol., 478 mg sodium, 11 g carb., 4 g ﬁber, 6 g sugars, 9 g pro. CHILE PEPPERS contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.
EAT TO FEEL GOOD
The road to a low-carb lifestyle is fraught with temptation. Enter pasta and rice alternatives made from veggies.
TEST KITCHEN A P P R OV E D
Our Test Kitchen’s picks for the top veggie tools on the market.
OXO TABLETOP SPIRALIZER Its size means you can make noodles from whole vegetables. A large suction cup locks the device securely to the counter. $40; oxo.com
BEET NOODLE SALAD PREP 20 minutes CHILL 4 hours
¹⁄3 ¹⁄3 ¹⁄2 ¹⁄2
cup balsamic vinegar cup olive oil tsp. salt tsp. black pepper 2 lb. fresh red and/or yellow beets, peeled 1¹⁄2 cups seedless green grapes, halved 1 cup crumbled ricotta salata or feta cheese (4 oz.) ¹⁄2 cup chopped toasted almonds
1. For dressing, in a large bowl combine vinegar, oil, salt, and pepper. Using a spiral vegetable slicer, cut beets into spirals. Cut into shorter pieces with kitchen shears. Add beets to dressing; toss to coat. Cover and chill 4 to 24 hours. Top servings with grapes, cheese, and almonds. Makes 8 servings (²⁄3 cup each). PER SERVING 221 cal., 16 g fat (4 g sat. fat), 13 mg chol., 448 mg sodium, 17 g carb., 3 g ﬁber, 11 g sugars, 5 g pro.
KYOCERA ADJUSTABLE SLICER WITH GUARD Shave paper-thin slices into salads with this handheld mandoline. The ceramic blade stays 10 times sharper than steel without rusting. $25; kyoceraadvanced ceramics.com
TO MARKET, TO MARKET
Purchased veggie noodles and rices are gifts from the low-carb gods when you’re behind on dinner prep. Look for our faves in your prepped-produce section. SPIRALIZED BUTTERNUT SQUASH
RICED BROCCOLI BLEND
EAT TO FEEL GOOD
ZUCCHINI RIBBONS, PASTA, AND ARUGULA START TO FINISH 30 minutes 6 2
oz. dried multigrain fettuccine medium zucchini or yellow summer squash 1 lemon 3 cups arugula ¹⁄4 cup pepperoncini salad peppers 2 Tbsp. olive oil 1¹⁄2 tsp. snipped fresh oregano 1 to 2 cloves garlic, minced Salt and black pepper Chopped toasted almonds
1. Cook fettuccine according to package directions (do not drain). Meanwhile, using a spiral vegetable
slicer or vegetable peeler, cut zucchini lengthwise into spirals or thin ribbons. Place zucchini in a colander; pour undrained fettuccine over zucchini. Immediately run cold water over fettuccine mixture to cool; drain well. 2. Transfer fettuccine mixture to a large bowl. Remove 1 tsp. zest and squeeze 1 Tbsp. juice from lemon. Add lemon zest and juice and next ﬁve ingredients (through garlic) to fettuccine mixture; toss to combine. Season to taste with salt and black pepper. Top with almonds. Makes 4 servings (2 cups each). PER SERVING 282 cal., 11 g fat (1 g sat. fat), 0 mg chol., 381 mg sodium, 37 g carb., 4 g ﬁber, 5 g sugars, 8 g pro.
NO SPIRALIZER? NO WORRIES.
Use common kitchen tools to slice your veggies. They stand in as noodles under your favorite sauce, in salads or soups, or tossed with olive oil and roasted at 425°F until lightly browned, stirring occasionally.
cucumbers, and/or fat carrots from top to bottom into ribbons.
Use a julienne veggie peeler to cut Cut veggies into Slice into thin planks, and cut planks into strips ¼ to ½ inch wide.
noodles into thin strips as you peel.
EAT TO FEEL GOOD
The beauty of the bowl is its versatility: Top greens, grains, and/or beans with veggies and protein; drizzle with a punchy sauce or dressing; and ďŹ nish with fresh herbs, nuts, and crunchy toppers.
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One cup of cooked lentils has 16 grams of ﬁber.
WILTED GREENS AND LENTIL BOWLS WITH CHARRED RED ONION START TO FINISH 35 minutes 1
cup green lentils, rinsed and drained, or 3 cups purchased steamed lentils 1 Tbsp. balsamic vinegar ³⁄4 tsp. kosher salt ³⁄4 tsp. black pepper 1 large clove garlic, minced ¹⁄2 tsp. Dijon-style mustard 6 Tbsp. olive oil 1¹⁄4 cups thinly sliced red onion 4 cups baby kale or other hearty greens, coarsely chopped 3 cups halved, cored, and sliced radicchio
chicken breast cutlets or 2 skinless, boneless chicken breast halves, cut in half cup sliced pear 2-oz. wedge Parmesan cheese, shaved
1. Prepare lentils according to package directions. Meanwhile, for dressing, in a small bowl whisk together vinegar, ¹⁄4 tsp. of the salt, ¹⁄4 tsp. of the pepper, the garlic, and mustard. Slowly add ¹⁄4 cup of the oil, whisking constantly. 2. In a 12-inch skillet heat 1 Tbsp. of the oil over medium-high heat. Add red onion and ¹⁄4 tsp. each of the salt and pepper; cook 8 minutes or until onion is charred, stirring occasionally. Remove from skillet. Add ¹⁄2 Tbsp. of the oil to skillet; add kale
and radicchio. Cook and stir over medium-high heat just until wilted. Remove from skillet. 3. Sprinkle both sides of chicken with remaining 1⁄4 tsp. salt and pepper. Add remaining 1⁄2 Tbsp. oil to skillet; add chicken. Cook over medium-high heat 4 to 6 minutes or until cooked through (165°F), turning once. Remove chicken; cut into bite-size pieces. 4. Divide lentils, wilted greens, and pear slices among bowls; top with chicken and charred red onion. Drizzle with dressing and sprinkle with cheese. Makes 4 servings (3 oz. chicken + ³⁄4 cup lentils + 1¹⁄2 cups greens + 2 Tbsp. dressing each) PER SERVING 606 cal., 28 g fat (6 g sat. fat), 93 mg chol., 561 mg sodium, 45 g carb., 8 g ﬁber, 8 g sugars, 45 g pro. EAT TO FEEL GOOD
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TOASTED QUINOA-HARISSA YOGURT BOWLS
PICTURED ON PAGE 28. START TO FINISH 45 minutes 1
¹⁄2 cup quinoa, rinsed and 1 2
¹⁄2 3 1
¹⁄2 4 2 4
drained Tbsp. olive oil cups plain Greek yogurt cup harissa sauce cups fresh baby spinach cup arugula cup chopped roasted red sweet pepper slices bacon, crisp-cooked and crumbled Tbsp. snipped fresh basil fried eggs, cooked as desired
1. In a small saucepan bring the water to boiling. Stir in quinoa. Return to boiling; reduce heat. Simmer, covered, 12 minutes or until tender; drain well. Spread quinoa on a paper towel-lined baking sheet and pat dry. Cool 10 minutes. 2. In a large skillet heat oil over medium-high heat. Add quinoa; cook 15 minutes or until lightly toasted, stirring occasionally. If quinoa browns too quickly, reduce heat to medium. 3. Spread yogurt and quinoa into bottoms of bowls. Top with the next six ingredients (through basil). Add fried eggs. Season to taste with salt and black pepper. Makes 4 servings (1¹⁄3 cups quinoa mixture + 1 fried egg each). PER SERVING 368 cal., 19 g fat (7 g sat. fat), 209 mg chol., 663 mg sodium, 23 g carb., 3 g ﬁber, 7 g sugars, 24 g pro.
EAT TO FEEL GOOD
START TO FINISH 20 minutes 2 1
¹⁄2 2 3 2 2 3
Tbsp. olive oil 10-oz. pkg. shaved Brussels sprouts or 10 oz. Brussels sprouts, thinly sliced cup coarsely chopped red onion oz. very thinly sliced prosciutto, cut into thin strips cup chopped walnuts cloves garlic, minced cups cooked farro, chilled Tbsp. balsamic glaze Tbsp. shredded Parmesan cheese Tbsp. snipped fresh basil Cracked black pepper
1. In a wok or 12-inch nonstick skillet heat 1 Tbsp. of the oil over medium-high heat. Add Brussels sprouts and onion; cook and stir 4 minutes or just until crisp-tender. Add prosciutto, walnuts, and garlic; cook and stir 2 minutes. Add farro and remaining 1 Tbsp. oil; cook and stir 3 to 4 minutes more or until heated through. 2. Divide mixture among bowls and drizzle with balsamic glaze. Sprinkle with cheese, basil, and pepper. Makes 4 servings (1¹⁄3 cups each). PER SERVING 461 cal., 20 g fat (3 g sat. fat), 17 mg chol., 393 mg sodium, 56 g carb., 10 g ﬁber, 4 g sugars, 17 g pro.
Steel-cut oats are whole oat groats that have been cut into pieces. They take longer to cook than rolled oats and have a chewier texture.
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SESAME-GINGER OATS WITH MUSHROOMS AND CHARRED GREEN ONIONS START TO FINISH 35 minutes 1
¹⁄2 2 1 1 2 1
cup reduced-sodium chicken broth or water (tip, right) cup steel-cut oats tsp. toasted sesame oil cup assorted fresh mushrooms, chopped or sliced tsp. minced fresh ginger green onions, cut into 1- to 2-inch pieces tsp. reduced-sodium soy sauce Crushed red pepper
1. In a small saucepan bring broth to boiling. Stir in oats. Return to boiling; reduce heat. Simmer 25 to 30 minutes or
until oats are tender and mixture is thickened and creamy, stirring occasionally. 2. Meanwhile, in an 8-inch skillet heat 1 tsp. of the oil over medium heat. Add mushrooms and ginger; cook and stir 3 to 4 minutes or until tender. Remove mushrooms. Add remaining 1 tsp. oil to skillet. Add green onions; cook and stir over medium-high heat 1 to 2 minutes or until charred. 3. Stir mushrooms into oats. Serve in a bowl topped with charred green onions, soy sauce, and crushed red pepper. Makes 1 serving (1²⁄3 cups). TIP For a more creamy consistency, add up to 1 cup more broth or water. PER SERVING 474 cal., 15 g fat (2 g sat. fat), 0 mg chol., 748 mg sodium, 65 g carb., 12 g ﬁber, 4 g sugars, 21 g pro. EAT TO FEEL GOOD
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SWEET POTATO BURRITO BOWLS PREP 30 minutes COOK 45 minutes ROAST 30 minutes at 425°F 1¹⁄2 cups reduced-sodium chicken or vegetable broth or water ²⁄3 cup uncooked brown rice ¹⁄4 cup snipped fresh cilantro 2 Tbsp. sliced green onion 3 cups ³⁄4-inch pieces peeled sweet potatoes 1 cup coarsely chopped red sweet pepper 1 Tbsp. olive oil 1 tsp. chili powder ¹⁄4 tsp. salt 1 15-oz. can pinto beans, rinsed and drained ¹⁄4 cup salsa ¹⁄4 cup crema or sour cream (tip, right) Lime wedges (optional) Toppings, such as pumpkin seeds (pepitas), avocado, crumbled queso fresco, cilantro, chili powder, or green onions (optional)
EAT TO FEEL GOOD
1. Preheat oven to 425°F. In a medium saucepan bring broth to boiling. Stir in rice. Return to boiling; reduce heat. Simmer, covered, 45 minutes or until rice is tender. Fluﬀ with a fork; stir in cilantro and green onion. 2. Meanwhile, in a foil-lined 15×10-inch baking pan toss together the next ﬁve ingredients (through salt). Roast 30 minutes or until potatoes are lightly browned and tender, stirring once. In a medium bowl combine beans and salsa. 3. Divide rice among bowls. Top with sweet potato mixture and bean mixture. Drizzle with crema and, if desired, serve with lime wedges and toppings. Makes 4 servings (1¹⁄2 cups each). PER SERVING 363 cal., 8 g fat (2 g sat. fat), 10 mg chol., 529 mg sodium, 63 g carb., 9 g ﬁber, 8 g sugars, 10 g pro. For a dairy-free option, swap out the crema for cashew cream: Combine 1 cup raw cashews and enough boiling water to cover. Let stand, covered, 30 minutes; drain. In a food processor combine cashews; 1 ⁄2 cup water; 2 tsp. cider vinegar; 1 tsp. lime juice; 1 clove garlic, minced; and 1 ⁄8 tsp. salt. Cover and process until smooth, adding additional water as needed to reach drizzling consistency.
JERK-MARINATED CHICKEN AND CARIBBEAN RICE BOWLS PREP 25 minutes MARINATE 6 hours GRILL 8 minutes 2 2 2 2 2 1 1 1
8-oz. skinless, boneless chicken breast halves Tbsp. oil Tbsp. red wine vinegar Tbsp. orange juice Tbsp. thinly sliced green onion to 2 tsp. packed brown sugar Tbsp. reduced-sodium soy sauce Tbsp. seeded (if desired) and ﬁnely chopped fresh jalapeño chile pepper (tip, p. 23) tsp. Caribbean jerk seasoning cloves garlic, minced tsp. salt recipe Caribbean Rice
1. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine the next 10 ingredients (through salt). Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in refrigerator 6 to 24 hours, turning bag occasionally.
2. Drain chicken, reserving marinade. Heat a grill pan over medium-high heat. Cook chicken 8 to 10 minutes or until no longer pink (165°F), turning once halfway through cooking. Remove from pan; let stand 5 minutes. Slice chicken. 3. Meanwhile, for glaze, in a small saucepan bring reserved marinade to boiling; reduce heat. Simmer, uncovered, 10 minutes or until reduced to ¹⁄4 cup. 4. Divide Caribbean Rice among bowls; top with chicken. Drizzle with glaze and serve with lime wedges. Makes 4 servings (3 oz. chicken + ³⁄4 cup rice + 1 Tbsp. glaze each). CARIBBEAN RICE Coat a medium nonstick skillet with nonstick cooking spray; heat over medium-high heat. Add ¹⁄2 cup each chopped fresh pineapple and green sweet pepper; 1 Tbsp. seeded (if desired) and ﬁnely chopped fresh jalapeño chile pepper (tip, page 23); ¹⁄4 tsp. each salt, garlic powder, and black pepper; and ¹⁄8 tsp. ground cinnamon. Cook 5 minutes, stirring occasionally. Stir in 2 cups cooked whole grain brown rice, ¹⁄2 cup canned no-salt-added red kidney beans, and ¹⁄4 cup orange juice; heat through. Stir in ¹⁄4 cup snipped fresh cilantro.
PER SERVING 385 cal., 11 g fat (2 g sat. fat), 83 mg chol., 414 mg sodium, 40 g carb., 5 g ﬁber, 7 g sugars, 31 g pro.
BULGUR-CAULIFLOWER BOWLS WITH OLIVE DRESSING START TO FINISH 25 minutes 2 1 2
¹⁄2 3 3 1 4 3 1 1
cups boiling water cup bulgur cups chopped cauliﬂower or packaged riced cauliﬂower cup pitted Kalamata and/or green olives, coarsely chopped Tbsp. lemon juice Tbsp. olive oil clove garlic, minced cups greens, such as escarole, Belgian endive, and/or endive cups thinly sliced celery 15-oz. can Great Northern or butter beans cup crumbled feta cheese (4 oz.)
1. In a large heatproof bowl pour the boiling water over bulgur. Let stand, covered, 15 minutes. 2. Meanwhile, in a food processor cover and pulse chopped cauliﬂower,
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if using, three to ﬁve times or just until ﬁnely chopped. 3. For dressing, in a small bowl combine olives, lemon juice, oil, and garlic. Season to taste with black pepper. 4. Drain bulgur; return to large bowl. Stir in cauliﬂower. Divide mixture among bowls. Top with remaining ingredients and serve with dressing. Makes 4 servings (3 cups each). PER SERVING 456 cal., 23 g fat (7 g sat. fat), 33 mg chol., 1,185 mg sodium, 49 g carb., 13 g ﬁber, 4 g sugars, 16 g pro.
Bulgur is processed by steaming or boiling, drying, then grinding (aka cracking) wheat kernels. It has a tender, chewy texture, an earthy ﬂavor, and lots of ﬁber.
EAT TO FEEL GOOD
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MULTIGRAIN CEREAL BOWL START TO FINISH 15 minutes
³⁄4 cup milk ¹⁄4 cup multigrain hot cereal ¹⁄4 cup shredded carrot 2 1
Tbsp. snipped dried apricots tsp. orange zest tsp. ground cinnamon Dash salt Dash ground nutmeg Orange and/or blood orange slices Chopped toasted almonds
1. In a small saucepan combine the ﬁrst eight ingredients (through nutmeg). Bring to boiling; reduce heat to low. Cook, covered, 8 minutes, stirring occasionally. Remove from heat. Stir in additional milk as needed to reach desired consistency. 2. Serve in a bowl topped with orange slices, almonds, additional cinnamon
EAT TO FEEL GOOD
and/or nutmeg, and, if desired, a drizzle of honey. Makes 1 serving (1 cup). PER SERVING 388 cal., 9 g fat (3 g sat. fat), 15 mg chol., 255 mg sodium, 68 g carb., 16 g ﬁber, 32 g sugars, 15 g pro.
VIETNAMESE CARROT SALAD BOWLS PREP 30 minutes STAND 2 hours 1 1 1 1
¹⁄4 6 1
medium seedless cucumber, thinly sliced fresh serrano chile pepper, thinly sliced (tip, p. 23) cup rice vinegar Tbsp. packed brown sugar tsp. salt cups very thinly sliced carrots cup olive oil cups coarsely shredded napa cabbage lb. boneless beef sirloin steak, grilled and thinly sliced
cup fresh cilantro leaves
¹⁄3 cup peanuts, chopped 1. In a medium heatproof bowl combine cucumber and serrano pepper. In a medium saucepan bring vinegar, brown sugar, and salt to boiling, stirring to dissolve sugar. Stir in carrots. Return to boiling; reduce heat. Cook, covered, 1 minute. Stir carrot mixture into cucumber mixture. Let stand, covered, 2 hours, stirring occasionally. 2. Drain vegetables, reserving ¹⁄4 cup of the pickling liquid. In a large bowl combine reserved liquid and the oil. Add cabbage; toss to coat. 3. Divide cabbage among bowls. Top with pickled vegetables, steak, cilantro, and peanuts. Makes 4 servings (3 cups each). PER SERVING 418 cal., 25 g fat (5 g sat. fat), 68 mg chol., 264 mg sodium, 19 g carb., 5 g ﬁber, 9 g sugars, 31 g pro.
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Eating probiotics can help improve gut health and digestion, and may positively inďŹ‚uence immune function and weight loss. Common (good!) bacteria break down the sugars in food into acids, preventing spoilage and adding a tangy, almost sour ďŹ‚avor. Once ingested, the live bacteria, found in many fermented and cultured foods, become part of your microbiome, a diverse and much-to-be-researched environment of naturally occurring microorganisms that live in your gut.
GINGER-BERRY SMOOTHIE, page 38
KOREAN CHICKEN TACOS START TO FINISH 25 minutes 3 1 2 1¹⁄2 2 1 1 1 1¹⁄2
Tbsp. reduced-sodium soy sauce Tbsp. lime juice tsp. packed brown sugar tsp. grated fresh ginger cloves garlic, minced tsp. cornstarch tsp. Asian chili-garlic sauce Tbsp. vegetable or olive oil lb. skinless, boneless chicken breast halves, cut into bite-size strips 1¹⁄4 cups KIMCHI 8 5- to 6-inch white corn tortillas, warmed ¹⁄3 cup snipped fresh cilantro Korean barbecue sauce (optional)
1. In a small bowl combine the ﬁrst seven ingredients (through chili-garlic sauce). 2. In a large skillet heat oil over medium heat. Add chicken; cook and stir 8 to 10 minutes or until no longer pink. Stir soy mixture; add to chicken in skillet. Cook and stir until thickened and bubbly. 3. Divide chicken mixture and kimchi among warm tortillas. Top with cilantro and, if desired, serve with barbecue sauce. Makes 4 servings (2 tacos each). PER SERVING 354 cal., 9 g fat (1 g sat. fat), 109 mg chol., 790 mg sodium, 26 g carb., 3 g ﬁber, 6 g sugars, 39 g pro.
FULL OF PROBIOTICS
Eat these foods and ingredients ﬁlled with lots of good bacteria.
CULTURED DAIRY PRODUCTS: keﬁr, yogurt, labneh, buttermilk
FERMENTED SOY: tempeh, miso, gochujang
PICKLED OR FERMENTED VEGGIES: kimchi, sauerkraut
KOMBUCHA AND OTHER FERMENTED DRINKS
EAT TO FEEL GOOD
TONIC RAW APPLE CIDER VINEGAR ACV (to wellness enthusiasts) has been linked to improved blood sugar levels, digestion, energy, and satiety. Temper the sharp smell and astringent taste—it is vinegar, after all—by mixing: 2 TO 3 TBSP. RAW APPLE CIDER VINEGAR
¹⁄2 CUP UNSWEETENED CRANBERRY JUICE
20 OZ. SPARKLING WATER
PICTURED ON PAGE 36. START TO FINISH 10 minutes 1¹⁄2 cups frozen strawberries, blueberries, raspberries, and/or blackberries 1 medium beet (2 oz.), trimmed, scrubbed, and quartered ¹⁄4 to ¹⁄2 cup orange juice ¹⁄4 cup KEFIR 1 to 2 Tbsp. chia seeds 1 Tbsp. honey 2 tsp. peeled and grated fresh ginger Fresh berries and/or snipped candied ginger
1. In a blender combine the ﬁrst seven ingredients (through fresh ginger). Cover and blend until smooth. Top with fresh berries and/pr candied ginger. Makes 1 serving (1¹⁄3 cups). PER SERVING 339 cal., 7 g fat (1 g sat. fat), 5 mg chol., 88 mg sodium, 69 g carb., 16 g ﬁber, 44 g sugars, 9 g pro.
EAT TO FEEL GOOD
BEEF LETTUCE WRAPS WITH MISO-YOGURT SAUCE
BEEF LETTUCE WRAPS WITH MISO-YOGURT SAUCE PREP 30 minutes SLOW COOK: 10 to 11 hours (low) or 5 to 5 1⁄2 hours (high) 1
cup chopped onion
¹⁄2 cup water 2¹⁄2- to 3-lb. boneless beef chuck arm pot roast, trimmed tsp. Chinese ﬁve-spice powder ¹⁄2 tsp. salt 2 cups grape tomatoes, quartered 1 cup chopped fresh mango ¹⁄8 tsp. crushed red pepper 1 6-oz. carton plain low-fat yogurt 1 Tbsp. snipped fresh cilantro 1 Tbsp. RED MISO PASTE 1 Tbsp. lime juice 24 leaves butterhead lettuce (about 2 heads) Lime wedges
1. Place ³⁄4 cup of the onion in a 3¹⁄2- or 4-qt. slow cooker. Add the water. Sprinkle meat with ﬁve-spice powder and salt. Place meat in cooker, cutting to ﬁt if needed. Cover and cook on low 10 to 11 hours or high 5 to 5¹⁄2 hours. 2. Meanwhile, in a medium bowl combine remaining ¹⁄4 cup onion, tomatoes, mango, and crushed red pepper. For sauce, in a small bowl combine the next four ingredients (through lime juice). Cover and chill tomato mixture and sauce until ready to serve. 3. Remove meat from cooker, reserving cooking juices. Shred meat using two forks; place in a bowl. Using a slotted spoon, transfer onion to bowl with meat. Add ¹⁄2 cup of the cooking juices; toss to combine. 4. Divide meat mixture among lettuce leaves. Top with tomato mixture and sauce. Fold lettuce up around ﬁlling. Serve with lime wedges. Makes 8 servings (3 wraps each). PER SERVING 239 cal., 7 g fat (2 g sat. fat), 93 mg chol., 350 mg sodium, 10 g carb., 2 g ﬁber, 7 g sugars, 34 g pro.
QUICK SAUERKRAUT AND APPLES
QUICK SAUERKRAUT AND APPLES PREP 20 minutes COOK 1 hour 2 1 4
Probiotics help foster good gut health, but even gut bacteria need to eat. Enter prebiotics, foods that encourage good bacteria growth. Up your prebiotic intake with leeks, jicama, asparagus, greens, almonds, onions, garlic, and bananas.
2 1 3
¹⁄2 ¹⁄2 1 1 1
Tbsp. unsalted butter cup thinly sliced onion lb. refrigerated SAUERKRAUT, rinsed and drained cups thinly sliced Gala, Fuji, or Red Delicious apples cup dry white wine to 4 Tbsp. packed dark brown sugar tsp. kosher salt tsp. black pepper cup chopped Gala, Fuji, or Red Delicious apple (optional) to 2 Tbsp. unsalted butter (optional) Tbsp. snipped fresh dill (optional)
1. In a 4- to 5-qt. heavy Dutch oven melt 2 Tbsp. butter over medium-high heat. Add onion; cook 6 minutes or until golden, stirring occasionally. Stir in sauerkraut, sliced apples, and wine. 2. Bring to boiling; reduce heat. Simmer, covered, 1 hour or until sauerkraut is very tender, stirring occasionally. Stir in brown sugar, salt, and pepper. 3. If desired, in a medium skillet cook chopped apple in 1 to 2 Tbsp. butter just until softened. Top sauerkraut with chopped apple and, if desired, dill. Makes 8 servings ( ³⁄4 cup each). PER SERVING 141 cal., 3 g fat (2 g sat. fat), 8 mg chol., 773 mg sodium, 21 g carb., 7 g ﬁber, 13 g sugars, 2 g pro.
EAT TO FEEL GOOD
TO MARKET, TO MARKET Probiotic drinks are gaining popularity. Hereâ€™s a few to try.
a fermented sweetened green
a cultured, yogurt-like drink that includes both probiotic bacteria and beneďŹ cial yeast
savory fermented veggie drinks full of probiotics
EAT TO FEEL GOOD
PEAR-JUNIPER BERRY SAUERKRAUT PREP 45 minutes STAND 2 hours + 2 to 3 weeks 3 2
to 4 lb. green or red cabbage cups shredded or ﬁnely chopped Bosc pears 1¹⁄2 Tbsp. pickling salt 1 Tbsp. sugar 1 Tbsp. juniper berries
NEW TO FERMENTING?
Start with sauerkraut! Classic Sauerkraut (recipe, far right) and the more vibrant Pear-Juniper Berry Sauerkraut are both relatively foolproof: Stick to the recipes, though— don’t alter vinegar, salt, or cabbage proportions.
1. Remove outer leaves from cabbage. Quarter cabbage heads lengthwise; remove cores. Using a mandoline, food processor, or large chef’s knife, ﬁnely shred cabbage. Measure 2¹⁄2 lb. shredded cabbage. 2. Place shredded cabbage in a large ceramic crock, glass container, or plastic food container that holds at least 1 gal. Add remaining ingredients (photo 1); toss with clean hands or tongs (photo 2). Let stand 10 minutes. Using a clean, heavy plate that just ﬁts inside the container, press plate down on cabbage mixture (photo 3). Let stand at room temperature 2 to 24 hours, tossing mixture and pressing plate down on cabbage every hour or until enough liquid is released to cover cabbage by at least 1 inch. (If cabbage does not release enough liquid, you will need to add additional brine to the cabbage. Make a brine by combining
water and pickling salt in a ratio of 1 cup water to 1 tsp. pickling salt, then add just enough of the brine to cover cabbage.) 3. Place a large resealable plastic bag ﬁlled with 1 qt. water plus 4 tsp. pickling salt (or a clean 1-gal. jug full of water) on plate to weight it down (photo 4). Cover container with a clean dishcloth or loose-ﬁtting lid. Place container in a cool place to ferment 2 to 3 weeks. 4. Every 2 or 3 days, replace dishcloth with a clean dishcloth, skim oﬀ any white residue that forms on surface of cabbage mixture, and clean and replace plate. If any discolored cabbage appears at the top, remove and discard it. If the water level gets too low, add enough brine to cover. The cabbage mixture must be submerged completely in brine to ferment safely. If you see any mold at the surface, discard sauerkraut. The sauerkraut is ready when it has a slightly crunchy texture and tangy ﬂavor. 5. Transfer undrained sauerkraut to canning jars or airtight containers; seal and label. Store in refrigerator up to 2 months. Makes 24 servings ( ¹⁄4 cup each). CLASSIC SAUERKRAUT Prepare as directed, except omit pears and juniper berries. PER SERVING 24 cal., 0 g fat, 0 mg chol., 452 mg sodium, 6 g carb., 2 g ﬁber, 4 g sugars, 1 g pro.
4 EAT TO FEEL GOOD
TWO DAYS OF Add probiotics to your diet with pickled foods, fermented soy products, and cultured dairy. For more details on gut health, see page 36. And for two full days of probiotic-rich meals, look no further.
DAY ONE GINGER-ACAI BOWLS PREP 20 minutes BAKE 25 minutes at 325°F 1 1
egg white to 2 Tbsp. honey ¹⁄4 tsp. kosher salt ¹⁄2 cup sliced almonds ¹⁄2 cup pumpkin seeds (pepitas) ¹⁄2 cup unsweetened large coconut ﬂakes 2 Tbsp. ﬂaxseed meal 2 bananas, sliced and frozen 1 cup frozen mixed berries ¹⁄2 cup unsweetened KEFIR or plain low-fat Greek yogurt (tip, below) 2 2-oz. packets frozen unsweetened acai puree 1¹⁄2 tsp. grated fresh ginger Topper(s), such as sliced or chopped fruit, berries, and/or chia seeds
1. For nut clusters, preheat oven to 325°F. Line a 15×10-inch baking pan with parchment paper. In a large bowl combine egg white, honey, and salt. Stir in almonds, pumpkin seeds, coconut, and ﬂaxseed meal. Spread in prepared baking pan. Bake 25 minutes or until golden, stirring once; cool. 2. In a blender combine the next ﬁve ingredients (through ginger). Cover; blend until smooth, adding 1 to 2 Tbsp. milk if needed to reach desired consistency. Serve in chilled bowls with desired topper(s) and 1 cup nut clusters. Makes 4 servings ( ³⁄4 cup + toppers[s] each). TIP If using yogurt, stir in ¹⁄2 cup milk, water, or fruit juice. PER SERVING 251 cal., 11 g fat (3 g sat. fat), 4 mg chol., 85 mg sodium, 32 g carb., 7 g ﬁber, 18 g sugars, 10 g pro.
EAT TO FEEL GOOD
SOBA NOODLE BOWLS START TO FINISH 40 minutes 6 8
oz. dried soba (buckwheat) noodles oz. baby bok choy, quartered lengthwise 4 cups reduced-sodium chicken or vegetable broth ¹⁄4 cup WHITE MISO PASTE (tip, opposite) 2 Tbsp. reduced-sodium soy sauce 1¹⁄2 cups sliced fresh cremini and/or stemmed shiitake mushrooms 1 cup thin bite-size strips carrots 6 soft-boiled eggs (recipe, below), peeled and halved Cracked black pepper
1. In a large saucepan cook noodles in boiling lightly salted water according to package directions; drain. Rinse with cold water; drain again. Divide among bowls. Top with bok choy. 2. In saucepan bring broth and 2 cups water to simmering over medium-high heat; whisk in miso paste and soy sauce. Add mushrooms and carrots. Return to simmering; reduce heat. Cook 1 to 3 minutes or until carrots are crisp-tender. 3. Ladle broth and vegetables over noodles and bok choy. Top each serving with one egg and pepper. Makes 6 servings (1²⁄3 cups each). SOFT-BOILED EGGS In a 2-qt. saucepan bring 5 cups water to a full rolling boil. Add eggs to water with a slotted spoon; reduce heat. Boil gently 8 minutes. Transfer with slotted spoon to a bowl of ice water; cool 1 minute. Gently peel away shells. PER SERVING 206 cal., 4 g fat (1 g sat. fat), 124 mg chol., 1,175 mg sodium, 31 g carb., 3 g ﬁber, 5 g sugars, 13 g pro.
ROASTED SALMON WITH HERBS AND YOGURT PREP 20 minutes ROAST 25 minutes at 325°F 1 1 2 1 1 1¹⁄2 3 2 2 2 2
2¹⁄2-lb. salmon ﬁllet Tbsp. olive oil tsp. dried oregano, crushed lemon cup plain GREEK YOGURT cups ﬁnely chopped English cucumber Tbsp. ﬁnely chopped shallots Tbsp. snipped fresh Italian parsley Tbsp. snipped fresh mint Tbsp. snipped fresh dill Tbsp. snipped fresh basil Dash crushed red pepper
1. Preheat oven to 325°F. Line a shallow baking pan with parchment paper. 2. Rinse salmon; pat dry. Place salmon in prepared baking pan. Sprinkle with sea salt and ground black pepper. Drizzle with oil; rub onto salmon. Sprinkle with oregano. Roast 25 to 30 minutes or until salmon ﬂakes easily in center. 3. Remove 1 tsp. zest from lemon. Cut lemon in half and squeeze juice over salmon. Spoon yogurt onto salmon and top with cucumber, shallots, herbs, crushed red pepper, and lemon zest. Sprinkle with additional salt; drizzle with additional oil. Makes 6 servings. PER SERVING 328 cal., 15 g fat (3 g sat. fat), 107 mg chol., 195 mg sodium, 5 g carb., 1 g ﬁber, 3 g sugars, 42 g pro.
SNACK + JAM
ROASTED SALMON WITH HERBS AND YOGURT
SOBA NOODLE BOWLS
We reach for mild white miso paste more often than yellow or red miso paste. The longer the soybean mixture is allowed to ferment, the darker the color of the paste (and the stronger the funky ﬂavor). For more miso ﬂavor notes, see page 38.
EAT TO FEEL GOOD
DAY TWO MISO-EGG SOUP PREP 20 minutes COOK 10 minutes 4 1 6 1 2 1 1 1 2
¹⁄3 ¹⁄3 4
green onions Tbsp. vegetable oil oz. fresh shiitake mushrooms, stemmed and thinly sliced Tbsp. grated fresh ginger cloves garlic, minced 32-oz. carton reduced-sodium chicken or vegetable broth Tbsp. rice vinegar Tbsp. reduced-sodium soy sauce cups fresh baby spinach cup WHITE MISO PASTE cup hot water eggs
1. Thinly slice green onions, separating white and green parts. In a large deep skillet heat oil over medium heat. Add white parts of onions, mushrooms, ginger, and garlic; cook and stir 2 to 3 minutes or until mushrooms begin to soften. Add broth, vinegar, and soy sauce; bring just to boiling. 2. Add spinach. Cook and stir 30 seconds or until spinach is wilted. In a small bowl combine miso paste and the hot water; stir into broth mixture. Bring just to simmering. 3. Break an egg into a small dish and slip egg into simmering broth. Repeat with remaining eggs. Simmer 3 minutes or just until yolks are set but still moist, spooning broth over eggs as they cook. Top servings with green parts of onions. Makes 4 servings (1¹⁄2 cups soup + 1 egg). PER SERVING 183 cal., 10 g fat (2 g sat. fat), 186 mg chol., 1,082 mg sodium, 13 g carb., 3 g ﬁber, 3 g sugars, 12 g pro.
BLISTERED BEAN AND BEEF STIR-FRY START TO FINISH 35 minutes 3 2 1
¹⁄4 8 6 2 1 BLISTERED BEAN AND BEEF STIR-FRY
Tbsp. reduced-sodium soy sauce Tbsp. cider vinegar Tbsp. packed brown sugar tsp. crushed red pepper oz. boneless beef sirloin steak, trimmed tsp. canola oil cloves garlic, minced lb. fresh thin green beans, trimmed, or sweet pepper strips cups sliced stemmed fresh shiitake, button, and/or cremini mushrooms
¹⁄2 cup sliced red onion
Hot cooked rice noodles or rice (optional) recipe PICKLED RADISHES
1. For sauce, in a small bowl stir together soy sauce, vinegar, brown sugar, and crushed red pepper. Thinly slice meat across the grain into bite-size strips. 2. In a wok or 12-inch skillet heat 2 tsp. of the oil over medium-high heat. Add garlic; cook and stir 30 seconds. Add meat; cook and stir 2 minutes or until slightly pink in center. Remove from wok. 3. Add another 2 tsp. of the oil to wok. Add half of the beans; cook and stir 3 minutes. Remove from wok. Add remaining 2 tsp. oil and remaining beans; cook and stir 3 minutes. Return all beans to wok. Add mushrooms and onion; cook and stir 2 to 3 minutes or until beans are blistered and onion is crisp-tender. Return meat and any juices to wok. Stir in sauce; heat through. If desired, serve over rice noodles. Top with Pickled Radishes. Makes 4 servings (1¹⁄4 cups each). PICKLED RADISHES In a small bowl whisk together ¹⁄4 cup cider vinegar, 2 Tbsp. packed brown sugar, and ¹⁄2 tsp. salt until sugar is dissolved. Stir in ¹⁄2 cup very thinly sliced radishes. Let stand 30 minutes. Drain before using. PER SERVING 218 cal., 10 g fat (1 g sat. fat), 34 mg chol., 534 mg sodium, 17 g carb., 4 g ﬁber, 11 g sugars, 17 g pro.
Kimchi is a classic Korean side dish made from salted, fermented vegetables and any variation of aromatics (chili powder, garlic, etc.).
KOREAN AHI POKE BOWL PREP 15 minutes COOK 30 minutes STAND 10 minutes
KOREAN AHI POKE BOWLS
¹⁄2 cup thin bite-size strips carrot 2
Tbsp. cider vinegar
³⁄4 tsp. kosher salt 1 2 2 1
lb. sashimi-grade fresh ahi tuna Tbsp. reduced-sodium soy sauce Tbsp. toasted sesame oil to 2 Tbsp. GOCHUJANG (Korean hot chili paste) 1 cup ¹⁄2-inch pieces seedless cucumber (peeled, if desired) ¹⁄2 cup thinly sliced green onions ¹⁄4 cup chopped white onion 1 Tbsp. dried hijiki seaweed, soaked according to package directions and drained (optional) 1¹⁄2 cups water 1 cup uncooked short grain brown rice 1 cup KIMCHI 1 Tbsp. sesame seeds, toasted
1. For pickled carrot, in a small bowl combine carrot, vinegar, and ¹⁄4 tsp. of the salt. Rinse tuna; pat dry. Cut into ¹⁄2-inch pieces. In a medium bowl combine soy sauce, sesame oil, and gochujang. Add tuna, cucumber, ¹⁄4 cup of the green onions, the white onion, and, if desired, seaweed; stir gently to coat. If desired, cover and marinate in refrigerator 30 minutes to 2 hours. 2. In a medium saucepan bring the water and remaining ¹⁄2 tsp. salt to boiling. Stir in rice. Return to boiling; reduce heat. Simmer, covered, 30 minutes or until rice is tender and water is absorbed. Let stand, covered, 10 minutes.
3. Divide rice among bowls. Drain pickled carrot. Top rice with pickled carrot, tuna mixture, remaining ¹⁄4 cup green onions, kimchi, and sesame seeds. Makes 4 servings ( ³⁄4 cup tuna mixture + ¹⁄2 cup rice each). PER SERVING 323 cal., 9 g fat (1 g sat. fat), 44 mg chol., 827 mg sodium, 29 g carb., 4 g ﬁber, 7 g sugars, 31 g pro.
SNACK + DARK
EAT TO FEEL GOOD
Research increasingly shows chronic inﬂammation is related to many illnesses—speciﬁcally some cancers and heart disease. What you eat can help mediate (or exacerbate) chronic, low-grade inﬂammation. Up your intake of anti-inﬂammatory foods and maximize their beneﬁcial properties with these whole-ingredient mains.
O -TURMERIC DR
EAT TO FEEL GOOD
TURMERIC has a high level of an antioxidant compound called curcumin, which makes the rhizome a health-industry darling. Research continues, but turmeric is rumored to have health-promoting and anti-inﬂammatory properties. Store fresh turmeric in the refrigerator, unpeeled, up to two weeks.
GARLIC-ROASTED SALMON AND BRUSSELS SPROUTS PREP 20 minutes ROAST 25 minutes at 450°F 14 large cloves garlic ¹⁄4 cup olive oil 2 Tbsp. ﬁnely snipped fresh oregano 1 tsp. salt ³⁄4 tsp. black pepper 1¹⁄4 lb. Brussels sprouts, trimmed and sliced and/or quartered 2 lb. fresh salmon ﬁllet, skin removed and cut into 6 portions ¹⁄2 cup dry white wine, preferably Chardonnay Lemon slices
1. Preheat oven to 450°F. Mince two of the garlic cloves; halve the remaining 12 garlic cloves. In a small bowl combine minced garlic, oil, 1 Tbsp. of the oregano, 1⁄2 tsp. of the salt, and 1 ⁄4 tsp. of the pepper. Place Brussels sprouts in a large roasting pan. Add halved garlic and 3 Tbsp. of the oil mixture; toss to coat. Roast 15 minutes, stirring once. 2. Meanwhile, rinse salmon; pat dry. Brush salmon with remaining oil mixture and sprinkle with remaining 1⁄2 tsp. each salt and pepper. 3. Stir Brussels sprouts and drizzle with wine. Top with salmon. Roast 10 to 15 minutes more or just until salmon ﬂakes. Top with remaining 1 Tbsp. oregano and lemon slices. Makes 6 servings. PER SERVING 368 cal., 19 g fat (3 g sat. fat), 83 mg chol., 477 mg sodium, 11 g carb., 3 g ﬁber, 2 g sugars, 33 g pro.
More than 40 percent of Americans are deﬁcient in vitamin D. FATTY FISH, such as salmon, is an excellent source of this important nutrient: A single 4-ounce serving of cooked salmon contains around 100 percent of the recommended intake of vitamin D.
ROOT VEGGIE SALAD WITH MISO-TURMERIC DRESSING
PICTURED ON PAGE 46. START TO FINISH 25 minutes
¹⁄4 cup olive oil 2 1
Tbsp. cider vinegar tsp. red miso (tip, p. 43) tsp. ground turmeric tsp. freshly grated ginger small clove garlic, minced Salt and ground black pepper large carrot, peeled and cut into ribbons (tip, below) small turnip, peeled, halved, and very thinly sliced (tip, below) radishes, very thinly sliced medium beet, peeled and very thinly sliced green onions, trimmed and cut into thin strips
1 1 1 2 1 2
We’re Team QUINOA. It’s a complete protein (it contains all nine essential amino acids, unlike the protein in many plant-base ingredients), is lower in carbs than many grains, and has high levels of calcium, iron, and other crucial minerals.
1. For dressing, in a small bowl or screw-top jar combine the ﬁrst six ingredients (through garlic). Season to taste with salt and pepper. 2. In a large bowl toss together carrot, turnip, and radishes. Add dressing; toss to coat. Fold in beet slices. Sprinkle with green onions. Season to taste with additional salt and pepper. Makes 4 servings (1 cup each). TIP For easier slicing, use a vegetable peeler to cut carrot into ribbons, and a mandoline to very thinly slice the turnip, radishes, and beet. PER SERVING 167 cal., 14 g fat (2 g sat. fat), 0 mg chol., 258 mg sodium, 10 g carb., 3 g ﬁber, 6 g sugars, 1 g pro.
SPINACH, SCALLOP, AND QUINOA SALAD START TO FINISH 15 minutes 12 2 4 1¹⁄2 1 2
¹⁄2 ¹⁄2 1
oz. fresh sea scallops Tbsp. vegetable or canola oil cups fresh spinach cups cooked quinoa cup torn radicchio medium oranges, peeled, seeded, and sliced of a medium red onion, cut into slivers cup dried cranberries recipe Orange-Poppy Seed Dressing (opposite)
1. Rinse scallops; pat dry. In a large skillet heat oil over medium-high heat. Add scallops; cook 4 minutes or until browned and opaque, turning once. 2. In a large bowl combine scallops and the next six ingredients (through
EAT TO FEEL GOOD
SPINACH, SCALLOP, AND QUINOA SALAD
- G IN
G E R C H I C K E N WI
GINGER is an antioxidant proven to alleviate abdominal pain, discomfort, and bloating. Research indicates ginger has anti-inﬂammatory properties and improves total cholesterol, lowering LDL (bad) levels and increasing good-for-you HDL levels.
EAT LESS REGULARLY Packaged, processed, high-fat, and high-calorie foods can put you at risk for inﬂammation. (High-calorie, high-fat foods can also contribute to weight gain, which is a risk factor for inﬂammation.) Eat less:
(white bread, pastries)
cranberries). Drizzle with Orange-Poppy Seed Dressing; toss to coat. Makes 6 servings (1¹⁄3 cups each). ORANGE-POPPY SEED DRESSING Remove 1¹⁄2 tsp. zest from 1 medium orange. Peel, seed, and section orange, reserving juices. In a food processor or blender combine orange zest, sections, and juices; 3 Tbsp. sherry vinegar or cider vinegar; 2 Tbsp. each sugar and Dijon-style mustard; 1 Tbsp. ﬁnely chopped onion; and dash black pepper. Cover; process until nearly smooth. With processor running, slowly add ¹⁄3 cup canola oil in a steady stream until mixture is thickened. Transfer to a small bowl. Stir in 1 tsp. poppy seeds. Store in refrigerator up to 1 week. Stir before using. Makes about 1 cup. PER SERVING 357 cal., 18 g fat (1 g sat. fat), 23 mg chol., 464 mg sodium, 36 g carb., 4 g ﬁber, 19 g sugars, 15 g pro.
ADDED & REFINED SUGARS
CILANTRO-GINGER CHICKEN WITH PEANUTS
MARGARINE, SHORTENING & LARD
HIGH-FAT & PROCESSED RED MEAT (hot dogs, sausage)
▼ ▼ ▼
START TO FINISH 25 minutes 2 1
tsp. peanut oil lb. skinless, boneless chicken breast halves, cut into 1-inch pieces
¹⁄4 cup honey-roasted peanuts 2 4
¹⁄4 1 2 1 1 4
to 3 tsp. minced fresh ginger cloves garlic, minced cup sliced green onion Tbsp. soy sauce tsp. rice vinegar tsp. toasted sesame oil cup fresh cilantro leaves cups ﬁnely shredded napa cabbage or 2 cups hot cooked brown rice Lime wedges (optional)
1. In a large heavy skillet heat peanut oil over medium-high heat. Add chicken; cook and stir 2 minutes. Add peanuts, ginger, and garlic; cook and stir 3 minutes or until chicken is no longer pink. 2. Add green onions, soy sauce, vinegar, and sesame oil to skillet. Cook and stir 2 minutes more. Remove from heat. Stir in cilantro. 3. Serve chicken mixture over cabbage. If desired, top with additional cilantro and serve with lime wedges. Makes 4 servings ( ³⁄4 cup chicken mixture + 1 cup cabbage each). PER SERVING 235 cal., 10 g fat (2 g sat. fat), 83 mg chol., 339 mg sodium, 8 g carb., 3 g ﬁber, 4 g sugars, 29 g pro. EAT TO FEEL GOOD
ALMOND-PESTO FISH WITH KALE AND MUSHROOM GRAIN BOWLS PREP 25 minutes COOK 40 minutes BAKE 10 minutes at 425°F 2 6
Tbsp. olive oil cups sliced or quartered fresh mushrooms Salt and freshly ground black pepper ¹⁄2 cup ﬁnely chopped shallots 2 cloves garlic, minced ¹⁄2 cup uncooked regular brown rice ¹⁄2 cup steel-cut oats 2¹⁄3 cups reduced-sodium chicken broth 4 4- to 6-oz. fresh skinless trout or salmon ﬁllets, 1 inch thick ¹⁄3 cup raw almonds 1 Tbsp. grated Parmesan cheese 1 tsp. snipped fresh thyme ¹⁄4 cup basil pesto 5 cups stemmed and chopped Lacinato (Italian) kale 2 tsp. lemon juice
1. In a large saucepan heat 1 Tbsp. of the oil over medium-high heat. Add 2 cups of the mushrooms; sprinkle with salt and pepper. Cook and stir 6 to 8 minutes or until lightly browned. Add half of the shallots and half of the garlic; cook and stir 3 minutes. Add brown rice and oats; cook and stir 1 minute or until lightly toasted. Add 2 cups of the broth. Bring to boiling; reduce heat. Simmer, covered, 40 minutes or until rice and oats are tender and liquid is absorbed. 2. Meanwhile, preheat oven to 425°F. Line a 15×10-inch baking pan with foil. Rinse ﬁsh; pat dry. Place ﬁsh in prepared baking pan; sprinkle with salt and pepper. Place almonds in a food processor. Cover and process until ﬁnely ground. Transfer to a small bowl; stir in cheese and thyme. Spread ﬁsh with pesto and sprinkle with almond mixture; press lightly to adhere. Bake 10 minutes or until ﬁsh ﬂakes easily.
3. In a large skillet heat remaining 1 Tbsp. oil over medium-high heat. Add remaining mushrooms; sprinkle with salt and pepper. Cook and stir 6 to 8 minutes or until lightly browned. Add remaining shallots and garlic; cook and stir 3 minutes. Add kale; cook and stir until wilted. Add remaining ¹⁄3 cup broth. Cook 1 to 2 minutes more or until kale is tender. Drizzle with lemon juice and sprinkle with salt and pepper. 4. Divide rice mixture among bowls. Top with ﬁsh and kale mixture. Makes 4 servings (1 ﬁsh ﬁllet + ³⁄4 cup rice mixture + ³⁄4 cup kale mixture each). PER SERVING 614 cal., 29 g fat (4 g sat. fat), 64 mg chol., 1,024 mg sodium, 52 g carb., 10 g ﬁber, 7 g sugars, 41 g pro.
WHOLE GRAINS contain 100 percent of the original kernel—the grain, endosperm, and germ. Look for whole grain or 100 percent whole grain on packages (avoid pearled or degerminated products). Aim for 3 to 5 servings of whole grains per day. A typical serving is ½ cup cooked grain.
D FE N
FENNEL, GRAPEFRUIT, AND FETA SALAD START TO FINISH 30 minutes
¹⁄4 cup ﬁnely chopped shallots 2
¹⁄2 ¹⁄4 ¹⁄2 ¹⁄4 2
¹⁄2 8 1 1 2 1 8
Tbsp. white wine vinegar tsp. kosher salt tsp. black pepper cup olive oil cup sour cream Tbsp. ﬁnely snipped fresh tarragon cup pine nuts cups butterhead lettuce, mustard greens, and/or spinach cup thinly sliced seedless cucumber small fennel bulb, trimmed, cored, and cut into thin wedges medium pink grapefruits, peeled and cut into ¹⁄4-inch slices cup crumbled feta cheese (4 oz.) oz. smoked turkey breast (optional)
1. For dressing, in a small bowl combine shallots, vinegar, salt, and pepper. Whisk in 7 Tbsp. of the oil, the sour cream, and tarragon. 2. In a medium skillet heat pine nuts and remaining 1 Tbsp. oil over medium heat 3 to 5 minutes or until nuts are toasted, stirring occasionally. Sprinkle with additional salt. 3. In a large bowl combine lettuce, cucumber, and fennel. Drizzle with dressing; toss to coat. Add grapefruits and cheese; toss gently to combine. Top with smoked turkey (if desired) and pine nuts. Makes 6 servings (2 cups each). PER SERVING 371 cal., 32 g fat (7 g sat. fat), 21 mg chol., 421 mg sodium, 18 g carb., 5 g ﬁber, 9 g sugars, 8 g pro.
EAT TO FEEL GOOD
LAMB AND SHIITAKE KOFTA SLIDERS PREP 25 minutes CHILL 30 minutes COOK 18 minutes 2 2
tsp. olive oil oz. fresh shiitake mushrooms, stemmed and coarsely chopped 1¹⁄2 cups chopped fresh parsley ¹⁄2 of a medium onion, cut into chunks ¹⁄4 cup coarsely chopped green onion 1 Tbsp. ground cumin 1 Tbsp. ground coriander 2 garlic cloves 1¹⁄2 tsp. salt ¹⁄4 tsp. cayenne pepper ¹⁄4 tsp. freshly ground black pepper 1¹⁄2 lb. ground lamb 1 cup plain low-fat yogurt or Greek yogurt Lemon wedges and/or cucumber slices
1. In a large skillet heat oil over medium heat. Add mushrooms; cook 3 to 5 minutes or until tender, stirring occasionally. 2. In a food processor combine mushrooms and the next nine ingredients (through black pepper). Cover and pulse until mixture is ﬁnely chopped. Transfer to a large bowl. Add ground lamb; mix well. Shape mixture into ten 1⁄2 -inch-thick patties. Cover and chill 30 minutes or up to 12 hours. 3. Heat same skillet over medium-high heat; reduce heat to medium. Add half of the patties; cook 9 to 12 minutes or until done (160°F), turning once. Remove from skillet. Repeat with remaining patties. (Or broil patties on an unheated broiler pan 4 inches from heat 10 to 12 minutes, turning once.) Serve with yogurt and lemon wedges and/or cucumber slices. Makes 5 servings (2 sliders + 1¹⁄2 Tbsp. yogurt each). PER SERVING 404 cal., 29 g fat (12 g sat. fat), 96 mg chol., 829 mg sodium, 11 g carb., 3 g ﬁber, 5 g sugars, 27 g pro.
EAT MORE FREQUENTLY An overall healthy, whole-ingredient diet with lots of fresh—and little packaged and processed foods—is the best way to keep inﬂammation in check. Eat more:
NONSTARCHY VEGGIES & LEAFY GREENS (mushrooms, tomatoes, spinach, kale, cabbage, etc.)
FRUITS (strawberries, blueberries, oranges, cherries, etc.)
▼ ▼ ▼
NUTS OLIVE, AVOCADO & WALNUT OILS OMEGA-3-RICH FATTY FISH (salmon, mackerel, tuna, trout, sardines)
▼ ▼ ▼
COFFEE & TEA TURMERIC GINGER, GARLIC & ONIONS
The high levels of the phytonutrients allyl sulﬁde and saponin in GARLIC may protect against cancer and heart disease and promote a strong immune system. Bonus: Garlic contains allicin, a bacteria-ﬁghter that may ward oﬀ infections.
VI E TN
VIETNAMESE CHICKEN AND CABBAGE SALAD PREP 20 minutes COOK 12 minutes STAND 30 minutes 1¹⁄2 lb. skinless, boneless chicken breast halves 1 cup reduced-sodium chicken broth 2 garlic cloves, smashed ¹⁄4 tsp. black pepper Pinch salt 1 lime ¹⁄2 cup thinly sliced shallots ¹⁄4 cup ﬁsh sauce ¹⁄4 cup rice vinegar 3 Tbsp. cold water 2 tsp. honey or agave syrup
1 5 2
¹⁄3 ¹⁄3 ¹⁄3 ¹⁄3
fresh Thai chile pepper, seeded and ﬁnely chopped (tip, p. 23) cups shredded green cabbage cups shredded carrots cup snipped fresh cilantro cup snipped fresh mint cup snipped fresh Thai basil or basil cup ﬁnely chopped roasted peanuts
1. In a large saucepan combine chicken, broth, garlic, black pepper, and salt. Bring to boiling; reduce heat. Simmer, covered, 12 minutes. Remove from heat; let stand 30 minutes. (Temperature of chicken should reach 165°F. If not, return to simmer and cook until temperature is reached.) Remove and shred chicken; discard liquid.
A KE N
S GE BA
2. Meanwhile, for dressing, remove ¹⁄2 tsp. zest and squeeze 2 Tbsp. juice from lime. In a small bowl whisk together lime zest and juice and the next six ingredients (through chile pepper). 3. In an extra-large bowl combine shredded chicken, cabbage, carrots, cilantro, mint, and basil. Drizzle with dressing; toss to coat. Top with peanuts and, if desired, additional cilantro, mint, and/or basil. Makes 6 servings (1¹⁄2 cups each). PER SERVING 263 cal., 7 g fat (1 g sat. fat), 83 mg chol., 1,175 mg sodium, 16 g carb., 4 g ﬁber, 8 g sugars, 31 g pro.
EAT TO FEEL GOOD
A LT E R N AT I V E
The rise of vegan, Paleo, elimination-driven, and allergy-sensitive diets has dairyfree products taking a share of the space in dairy cases. If dairy-free is new to you, try these recipes. And donâ€™t miss our picks for nondairy yogurts and cheeses.
N U T M I L K + VA R I AT I O N S Making your own nondairy milk is easy and helps you avoid added sugars, chemical stabilizers, and artiﬁcial ﬂavorings.
PREP 20 minutes CHILL 12 hours 4¹⁄2 cups water 1¹⁄2 cups unsalted raw almonds, walnuts, cashews, hazelnuts, or pecans ¹⁄4 tsp. kosher salt 1 Tbsp. honey or agave syrup (optional) 1 tsp. vanilla (optional)
Soaking the nuts in water softens their tough exterior. The nuts will plump a bit as the water penetrates. The longer the nuts soak, the creamer the milk will be.
Drain and rinse nuts before blending with water and salt. The entire 2 minutes is necessary to pulverize the nuts.
Use several layers of cheesecloth or a specialty nut-milk bag to strain the nut solids from the liquid milk. You can reserve the strained nut meal for baking or making smoothies.
1. In a medium bowl combine 1¹⁄2 cups of the water and the nuts. Cover and chill 12 to 48 hours (the longer the nuts chill in the water, the creamier the milk will be). Drain nuts, discarding liquid. Rinse nuts and drain again. 2. In a blender combine nuts, remaining 3 cups water, and salt. Cover and blend on high 2 minutes. 3. Line a colander with several layers of 100-percent-cotton cheesecloth (or use a nut-milk bag) and set over a large bowl. Strain nut mixture through colander, bringing up corners of cheesecloth and squeezing mixture gently to release liquid. Discard solids. If desired, stir honey and/or vanilla into nut milk. Store in refrigerator up to 1 week. Stir before serving. Makes 2¹⁄2 cups. PER ¹⁄2 CUP 33 cal., 3 g fat (0 g sat. fat), 0 mg chol., 63 mg sodium, 1 g carb., 1 g ﬁber, 0 g sugars, 1 g pro. COCONUT MILK Prepare as directed, except substitute 1¹⁄2 cups unsweetened shredded coconut for the nuts and omit Step 1. When stored in the refrigerator, the fat will solidify, so you’ll need to blend the coconut milk before serving. Makes 2³⁄4 cups. CHOCOLATE-HAZELNUT MILK Prepare as directed using hazelnuts, except add 2 Tbsp. cocoa nibs to the water with the nuts in Step 1, or add 2 Tbsp. unsweetened cocoa powder to the blender with the nuts in Step 2. Makes 2²⁄3 cups. STRAWBERRY CASHEW MILK Prepare as directed using cashews, except add 1 cup fresh strawberries to the blender with the nuts in Step 2. Makes 3¹⁄3 cups. EAT TO FEEL GOOD
THREE TO TRY Going dairy-free doesn’t mean you have to skip the whipped cream! Try any of the three ideas below. Calcium is a crucial nutrient for building strong bones and teeth, and it has been linked to proper muscle function and weight loss. But milk and full-fat dairy products don’t corner the calcium market. If you’re ditching dairy, get necessary calcium—approximately 1,000 mg every day for adults—from fortiﬁed soy products (including soy milk and tofu), leafy greens, chia seeds, almonds, seafood, beans, and calcium-fortiﬁed cereals. (Aim for 1,000 IU [international units] of vitamin D and 25 grams of ﬁber daily to help your body absorb calcium.)
AQUAFABA WHIPPED CREAM Whip the drained liquid from a can of chickpeas (yes, really) with ¹⁄8 tsp. cream of tartar, a splash of vanilla, and 2 to 3 Tbsp. powdered sugar.
PASS UP LOW-FAT FOR FULL-FAT—OCCASIONALLY. Recent research indicates eating full-fat dairy (yogurt, cheese) in moderation may help lower the risk of diabetes and obesity. It’s still calories in check, especially for people with high cholesterol or heart
daily intake of full-fat dairy to one serving or less.
maple syrup or honey and ¹⁄2 tsp. vanilla. (For an unsweetened version, omit syrup and vanilla.)
COCONUT MILK WHIPPED CREAM Whip a can of full-fat coconut milk with 1 tsp. each honey and vanilla bean extract.
PREP 10 minutes STAND 20 minutes 1
GARLIC-HERB CASHEW CHEESE Prepare as directed, except stir in ¹⁄4 cup snipped fresh chives, basil, Italian parsley, and/or oregano.
cup raw cashews
¹⁄4 cup vegetable or chicken broth 3 3 2 2
Tbsp. nutritional yeast Tbsp. lemon juice tsp. Dijon-style mustard cloves garlic
broth. Let stand 20 minutes.
and process 5 minutes or until very up to 1 week. Makes 16 servings (1 Tbsp. each).
CHIPOTLE CASHEW CHEESE Prepare as directed, except stir in ¹⁄4 cup chopped roasted red sweet pepper and 1 tsp. ﬁnely chopped canned chipotle pepper in adobo sauce.
28 mg sodium, 0 g carb., 0 g ﬁber, 0 g sugars, 1 g pro.
We tried all the nondairy yogurts and cheeses we could get our hands on—so you don’t have to. If you’re going dairy-free, these starch-, nut-, and plant-base products have our vote.
FOLLOW YOUR HEART starch-base cheese slices and blocks
DAIYA tapioca ﬂour-base shredded cheeses
LISANATTI FOODS almond-base cheeses
GO VEGGIE soy- and rice ﬂour-base grated Parmesan
MIYOKO’S CREAMERY cashew-base mozzarella
KITE HILL SILK
almond milk-base yogurts
FIELD ROAST coconut-base (and tofu-seasoned) Chao Slices
KITE HILL almond milk-base cheese spreads
HEIDI HO ORGANIC
veggie-, nut-, and chia seed-base cheese sauces
SO DELICIOUS coconut milk-base yogurts
EAT TO FEEL GOOD
Return to real ingredients with these recipes, all prepared with wholesome, minimally processed food that will leave you feeling full and energized.
EAT TO FEEL GOOD
SKIP PROCESSED FOODS Swap convenience meals and products for minimally processed foods with short ingredients lists.
EAT YOUR FRUITS & VEGGIES Fresh produce is low in calories; full of vitamins, minerals, and ﬁber; and a great foundation for building wholesome, ﬁlling meals.
CUT BACK ON HAPPY HOUR & ADDED SUGARS Alcohol is mostly empty calories, and lots of cocktails are loaded with added sugars. Natural sugars—such as those in fruit and dairy products—are OK, but avoid added sugars.
WARM CITRUS SHRIMP SALAD PREP 25 minutes ROAST 7 minutes at 450°F 1 1 2 1 2
¹⁄4 3 3 1
to 1¹⁄2 lb. fresh or frozen large shrimp in shells to 2 oranges cups sugar snap pea pods, cut diagonally into 1-inch pieces cup thin bite-size strips red sweet pepper cloves garlic, minced to ¹⁄2 tsp. crushed red pepper Tbsp. lemon juice Tbsp. olive oil Tbsp. Dijon-style mustard tsp. sea salt cups coarsely chopped hearts of romaine lettuce
1. Thaw shrimp, if frozen. Preheat oven to 450°F. Place a 15×10-inch baking pan in oven while it preheats. Meanwhile, peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry.
2. Remove 2 tsp. zest and squeeze 6 to 7 Tbsp. juice from oranges. In a medium bowl combine shrimp, orange zest, pea pods, sweet pepper, garlic, and crushed red pepper. In a small bowl combine 3 Tbsp. of the orange juice, the lemon juice, oil, mustard, and salt. Drizzle half of the juice mixture over shrimp mixture; toss to coat. 3. Carefully add shrimp mixture to hot pan. Roast 5 minutes or just until shrimp are opaque, stirring once. Meanwhile, in a medium bowl toss together lettuce and remaining juice mixture. 4. Push shrimp mixture to one side of pan. Add lettuce to other side of pan. Roast 1 to 2 minutes more or just until lettuce begins to wilt. Drizzle with remaining 3 to 4 Tbsp. orange juice. 5. Divide lettuce among plates and top with shrimp mixture. Serve immediately with pan juices. Makes 4 servings (2¹⁄4 cups each). PER SERVING 230 cal., 11 g fat (2 g sat. fat), 159 mg chol., 495 mg sodium, 12 g carb., 4 g ﬁber, 6 g sugars, 23 g pro.
PASS ON SALT Read nutrition labels and skip products with crazy amounts of sodium. A lower calorie count may be great for weight loss, but many processed foods have inﬂated sodium levels to recoup ﬂavor lost from reducing fat or calories. (Try to stay under 2,300 mg sodium per day.)
DON’T BE OVERLY RESTRICTIVE If a plan is too rigid, it can be unrealistic and deliver inadequate nutrients.
KEEP THE FOCUS on daily whole-ingredient eating, and balance food intake with activity.
PORK ROAST AND HARVEST VEGETABLES PREP 30 minutes COOK 2 hours 1 1
⁄2 ⁄2 1 3 1
3 2 1 1 1
⁄4 1 3
3- to 3 1⁄2 -lb. boneless pork shoulder roast, trimmed tsp. salt tsp. black pepper Tbsp. vegetable oil medium parsnips, peeled and cut into 2-inch pieces medium carrots, cut into 2-inch pieces stalks celery, cut into pieces large green sweet pepper, cut into bite-size pieces 14.5-oz. can 50% less sodium beef broth cup unﬁltered, unsweetened apple juice tsp. ground cinnamon recipe Quick Orange Gremolata (recipe, below right) cups hot cooked farro
1. Sprinkle meat with 1⁄4 tsp. of the salt and 1 ⁄4 tsp. of the black pepper. In a 6-qt. Dutch oven heat oil over medium-high heat. Add meat; cook 12 minutes or until well browned on all sides. Drain oﬀ fat. 2. Arrange parsnips, carrots, celery, and sweet pepper around meat. Add broth, apple juice, cinnamon, and remaining 1 ⁄4 tsp. each salt and black pepper. 3. Bring to boiling; reduce heat. Simmer, covered, 2 to 2 1⁄2 hours or until meat registers at least 190°F and is fork-tender. 4. Using a slotted spoon, transfer meat and vegetables to a platter. Strain cooking liquid; skim oﬀ fat. Drizzle meat with some of the cooking liquid and sprinkle with Quick Orange Gremolata. Serve over farro and, if desired, drizzle with additional cooking liquid. Makes 6 servings (6 oz. meat + 1⁄2 cup vegetables + 1 ⁄2 cup farro). PER SERVING 443 cal., 12 g fat (3 g sat. fat), 92 mg chol., 425 mg sodium, 44 g carb., 9 g ﬁber, 6 g sugars, 36 g pro.
JUST TELL ME WHAT TO EAT
Fresh, ﬂash-frozen, or canned FRUIT (with no added sugar)
Fresh, ﬂash-frozen, or canned VEGETABLES (with no added salt)
Dried or canned BEANS and LEGUMES
Unﬂavored NUTS and no-sugar-added or no-salt-added NUT BUTTERS
EGGS (ideally farm-fresh)
WHOLE GRAINS, including whole wheat or whole grain bread and pasta, popcorn, steel-cut oatmeal, quinoa, barley, and brown rice
LEAN PROTEINS, ﬁsh and seafood, and unprocessed meat
Unsweetened plain DAIRY and nondairy milks, yogurts, and cheeses
In a small bowl combine 1 Tbsp. snipped fresh parsley, 1 tsp. orange zest, and 1 clove garlic, minced.
Good-for-you monounsaturated FATS (olive oil, avocado), VINEGARS, low-sodium SOY SAUCE, and reduced-sodium
ROASTED GARLIC TURKEY-CHICKPEA PATTIES PREP 20 minutes ROAST 35 minutes at 400°F CHILL 30 minutes COOK 7 minutes 1
large garlic bulb
¹⁄4 cup olive oil 3 2
Tbsp. golden raisins Tbsp. raw cider vinegar ³⁄4 tsp. salt 2 cups ﬁnely shredded kale ¹⁄4 cup plain low-fat yogurt 1 to 1¹⁄2 tsp. harissa paste (tip, below) 2 egg whites, lightly beaten 1 15-oz. can garbanzo beans (chickpeas), rinsed and drained 8 oz. ground turkey 3 Tbsp. snipped fresh Italian parsley ³⁄4 tsp. ground cumin ¹⁄4 tsp. ground coriander ¹⁄4 tsp. cracked black pepper 4 small (or 2 large, halved) whole wheat ﬂatbreads, such as pita or naan, warmed
1. Preheat oven to 400°F. Cut oﬀ top ⁄2 inch of garlic bulb to expose ends of individual cloves. Leaving bulb 1
whole, remove any loose, papery outer layers. Place bulb, cut end up, in a custard cup or on a double thickness of foil. Drizzle bulb with 3 Tbsp. of the olive oil. Cover bulb with foil or bring foil up around bulb and fold edges together to loosely enclose. Roast 35 to 40 minutes or until garlic feels soft when squeezed; cool. Remove garlic cloves from husks by squeezing bottom of bulb; reserve garlic oil. 2. Meanwhile, for kale slaw, in a medium bowl combine raisins, vinegar, 1⁄4 tsp. of the salt, and remaining 1 Tbsp. olive oil. Add kale. Stir to combine, pressing against sides of bowl to massage kale. Cover and chill 30 to 60 minutes. In a bowl combine yogurt and harissa paste. 3. In a medium bowl combine egg whites, chickpeas, and roasted garlic; mash until nearly smooth. Add ground turkey, parsley, cumin, coriander, pepper, and remaining 1⁄2 tsp. salt; mix well. Shape into four oval patties (mixture will be soft, but it will ﬁrm as it cooks). 4. In a 12-inch skillet heat reserved garlic oil over medium heat. Add patties with a spatula; cook 7 minutes or until browned and cooked through (165°F), turning once. Serve on ﬂatbreads with kale slaw and yogurt mixture. Makes 4 servings (1 sandwich each). PER SERVING 524 cal., 21 g fat (4 g sat. fat), 43 mg chol., 1,001 mg sodium, 62 g carb., 9 g ﬁber, 11 g sugars, 26 g pro.
EAT TO FEEL GOOD
COCONUT, ACORN SQUASH, AND CARROT SOUP PREP 25 minutes BAKE 40 minutes at 400°F 1 1 1
medium acorn squash Tbsp. butter cup shredded carrots ¹⁄2 cup chopped sweet onion 1 Tbsp. grated fresh ginger 1 14-oz. can unsweetened coconut milk 1¹⁄2 cups water ¹⁄2 to 1 tsp. salt Fresh basil leaves and crème fraîche Pumpkin seeds (pepitas) (optional)
FOR TOASTED SQUASH SEEDS, rinse seeds; pat dry. In a shallow baking pan combine seeds and ½ tsp. vegetable oil; sprinkle lightly with salt. Roast in a 400°F oven 5 to 8 minutes or until toasted, stirring once.
1. Preheat oven to 400°F. Line a shallow baking pan with foil. Cut squash in half lengthwise; remove and, if desired, reserve seeds (tip, left). Arrange squash halves, cut sides down, in prepared baking pan. Bake 40 minutes or until tender. Scoop ﬂesh from squash. 2. In a large saucepan melt butter over medium heat. Add carrots, onion, and ginger; cook and stir 3 to 4 minutes or until tender. Add squash ﬂesh, coconut milk, the water, and salt. Bring to boiling; reduce heat. Simmer, covered, 10 minutes, stirring occasionally. 3. Using an immersion blender, blend soup until smooth. (Or transfer to a blender; cover and blend until smooth.) Top servings with basil, crème fraîche, and, if desired, toasted squash seeds or pumpkin seeds. Makes 4 servings (1¹⁄4 cups each). squash in three places with a sharp knife. Microwave 7 minutes or until tender. When cool enough to handle, halve squash; remove and, if desired, reserve seeds. Scoop ﬂesh from squash; discard skins. PER SERVING 382 cal., 33 g fat (25 g sat. fat), 20 mg chol., 375 mg sodium, 20 g carb., 3 g ﬁber, 2 g sugars, 6 g pro.
EAT TO FEEL GOOD
BLACK BEAN AND QUINOA TACOS START TO FINISH 45 minutes
¹⁄2 cup plain low-fat yogurt 2 1 2
Tbsp. ﬁnely snipped fresh cilantro Tbsp. lime juice tsp. honey ¹⁄4 tsp. ground coriander ²⁄3 cup uncooked quinoa, rinsed and drained 1 cup water ¹⁄2 tsp. salt 3 fresh tomatillos, husked and ﬁnely chopped 1 tsp. ground cumin 1 15-oz. can black beans, rinsed and drained 3 Tbsp. water 1 small canned chipotle pepper in adobo sauce, ﬁnely chopped 1 small avocado, halved, seeded, peeled, and chopped 8 6-inch corn tortillas, warmed if desired 2 cups ﬁnely shredded napa or green cabbage ¹⁄3 cup thinly sliced radishes Bottled hot pepper sauce and/or lime wedges (optional)
1. In a small bowl combine yogurt, cilantro, lime juice, honey, and coriander. 2. In a small saucepan cook quinoa over medium-high heat until it begins to brown and gives oﬀ a nutty aroma, stirring frequently.
Remove from heat; carefully stir in the 1 cup water and the salt. Return to heat. Bring just to boiling; reduce heat. Simmer, uncovered, 12 minutes or until most of the liquid is evaporated. Stir in tomatillos. Cook, covered, over medium heat 5 minutes. Remove from heat. Let stand until ready to serve (up to 15 minutes). 3. Meanwhile, in a medium skillet cook and stir cumin over medium-high heat 2 minutes or until toasted. Add beans, the 3 Tbsp. water, and the chipotle pepper. Cook 5 minutes or until heated through, stirring frequently and mashing with a fork (add additional water if needed). Stir in quinoa mixture and avocado. 4. Fill tortillas with quinoa mixture. Top with cabbage, radishes, and yogurt mixture. If desired, serve with hot sauce, lime wedges, and/or additional cilantro. Makes 4 servings (2 tacos each). PER SERVING 370 cal., 8 g fat (1 g sat. fat), 2 mg chol., 743 mg sodium, 63 g carb., 11 g ﬁber, 9 g sugars, 13 g pro.
ROASTED CHICKEN is a recipe to keep in your meal-prep wheelhouse. For a chicken-only version, omit potatoes, carrots, onion, and olive oil. Prep and roast as directed, 75 to 90 minutes. Let cool before shredding or chopping meat for salads, soups, grain bowls, tacos, and lettuce wraps.
HERB-ROASTED CHICKEN WITH VEGGIES PREP 20 minutes ROAST 1 hour 15 minutes at 375°F STAND 10 minutes 1 2 2 1 1
¹⁄2 ¹⁄2 ¹⁄2 1
3¹⁄2- to 4-lb. whole broiler-fryer chicken Tbsp. butter, melted cloves garlic, minced tsp. dried basil, crushed tsp. dried sage, crushed tsp. dried thyme, crushed tsp. salt tsp. black pepper lb. ﬁngerling or red-skin potatoes, cut into 2-inch pieces EAT TO FEEL GOOD
4 1 1
medium carrots and/or turnips, cut into 2-inch pieces medium onion, cut into 2-inch chunks Tbsp. olive oil or vegetable oil
1. Preheat oven to 375°F. Rinse chicken body cavity; pat dry. Skewer neck skin to back; tie legs to tail. Twist wing tips under back. Place chicken, breast side up, on a rack in a shallow roasting pan. Brush with 1 Tbsp. of the melted butter; rub with garlic. In a small bowl stir together basil, sage, thyme, 1⁄4 tsp. of the salt, and 1⁄4 tsp. of the pepper; rub onto chicken. 2. In a bowl combine potatoes, carrots and/or turnips, and onion. Add oil and
remaining 1 Tbsp. melted butter, 1⁄4 tsp. salt, and 1⁄4 tsp. pepper; toss to coat. 3. Roast chicken 75 to 90 minutes or until chicken is done (at least 170°F in thigh) and drumsticks move easily in sockets, arranging vegetables around chicken the last 45 to 50 minutes and stirring once or twice. Remove from oven. Let stand, covered, 10 minutes before carving chicken. Makes 6 servings (3 oz. chicken + ²⁄3 cups veggies each). PER SERVING 519 cal., 32 fat (10 g sat. fat), 144 mg chol., 359 mg sodium, 20 g carb., 3 g ﬁber, 4 g sugars, 36 g pro.
STEWED FAVAS WITH FENNEL AND SWEET POTATOES PREP 30 minutes COOK 12 minutes
¹⁄4 cup olive oil 1 1 2 6 1 1 1
¹⁄4 3 3 2 1
cup chopped onion cup chopped fennel bay leaves cloves garlic, minced tsp. ground cumin tsp. ground coriander tsp. caraway seeds, crushed tsp. ground turmeric 19-oz. cans fava beans, rinsed and drained (tip, far right) cups reduced-sodium chicken or vegetable broth lb. sweet potatoes, peeled and cut into ³⁄4-inch pieces tsp. salt
¹⁄4 cup butter, softened 1
Tbsp. orange zest
¹⁄3 cup crumbled feta cheese Snipped fresh thyme or fennel fronds
1. In a 6- to 8-qt. Dutch oven heat oil over medium heat. Add onion and fennel; cook 6 minutes or until tender, stirring occasionally. Add the next six ingredients (through turmeric); cook 1 minute. Add beans, broth, sweet potatoes, and salt. Bring to boiling; reduce heat. Simmer, covered, 12 to 15 minutes or until potatoes are tender. 2. Remove and discard bay leaves. Add butter and orange zest; toss to coat. Top servings with cheese and thyme. Makes 8 servings (1¹⁄3 cups each). PER SERVING 462 cal., 15 g fat (6 g sat. fat), 21 mg chol., 694 mg sodium, 65 g carb., 19 g ﬁber, 11 g sugars, 20 g pro.
EAT TO FEEL GOOD
SWEET POTATOPOMEGRANATE SLAW START TO FINISH 30 minutes
¹⁄2 ¹⁄2 ¹⁄2 ¹⁄2 2
¹⁄2 ¹⁄2 ¹⁄2
cup balsamic vinegar cup olive oil tsp. salt tsp. black pepper lb. sweet potatoes, peeled if desired cup chopped salted roasted pistachio nuts cup pomegranate seeds cup fresh cilantro leaves
1. For dressing, in a large bowl whisk together vinegar, oil, salt, and pepper. 2. Using a food processor, shred sweet potatoes. Place potatoes in a colander; rinse thoroughly with cold water. Transfer to paper towels; pat completely dry. Add potatoes to bowl with dressing. Add remaining ingredients; toss to coat. Makes 8 servings ( ³⁄4 cup each). PER SERVING 260 cal., 17 g fat (2 g sat. fat), 0 mg chol., 154 mg sodium, 24 g carb., 4 g ﬁber, 8 g sugars, 3 g pro.
EAT TO FEEL GOOD
FATTOUSH SALAD START TO FINISH 25 minutes 2
whole wheat pita bread rounds, torn into bite-size pieces ¹⁄4 cup olive oil ¹⁄4 cup lemon juice 2 cloves garlic, minced ¹⁄2 tsp. ground sumac (optional) ¹⁄4 tsp. kosher salt ¹⁄4 tsp. freshly ground black pepper 4 cups torn romaine lettuce ³⁄4 cup seeded and coarsely chopped cucumber ¹⁄2 cup sliced radishes ¹⁄2 cup sliced green onions ¹⁄4 cup snipped fresh mint and/or Italian parsley ¹⁄2 cup crumbled ricotta salata (2 oz.) 4 soft-boiled eggs (recipe, p. 42), peeled and halved
1. Preheat oven to 350°F. Place pita pieces in a 15×10-inch baking pan; lightly coat with nonstick cooking spray. Bake 10 to 15 minutes or until golden and crisp. 2. For dressing, in an extra-large bowl whisk together the next six ingredients (through pepper). 3. Add the next ﬁve ingredients (through mint and/or parsley) to dressing in bowl; toss to coat. Add pita pieces and cheese; toss to combine. Top with eggs. Makes 4 servings (2 cups each). PER SERVING 331 cal., 24 g fat (5 g sat. fat), 13 mg chol., 486 mg sodium, 24 g carb., 3 g ﬁber, 3 g sugars, 6 g pro.
O -P TAT PO
O M EG
R ANATE SL AW
FA TT OU
EAT TO FEEL GOOD
Fiber helps control cholesterol levels, supports digestive health, and lowers your risk of heart disease, diabetes, and colon cancer. Fiber also keeps you full, which is key for lasting energy and weight loss. Up your intake with ﬂaxseeds, whole almonds, beans and lentils, leafy greens, and fruit. Or better yet, try these recipes for two full days of high-ﬁber meals.
DAY ONE ORANGE-HONEY OVERNIGHT OATS
15-oz. cans GARBANZO BEANS (chickpeas), rinsed and drained green onions, bias-sliced into 1-inch pieces cup chopped fresh Italian parsley cup crumbled feta cheese (2 oz.)
PREP 15 minutes CHILL 12 hours
2 2 1
1. In a large bowl whisk together the ﬁrst six ingredients (through pepper). Stir in beans, green onions, and parsley. Let stand at room temperature 15 minutes. Top servings with cheese. Makes 6 servings (²⁄3 cup each). TIP To store, cover and chill up to 4 hours. PER SERVING 227 cal., 14 g fat (3 g sat. fat), 11 mg chol., 374 mg sodium, 20 g carb., 5 g ﬁber, 4 g sugars, 8 g pro.
¹⁄2 2 4 1
cups regular rolled OATS cups milk cup plain low-fat Greek yogurt cup unsweetened ﬂaked coconut Tbsp. honey tsp. orange zest tsp. snipped fresh thyme BERRIES
1. In a large bowl combine the ﬁrst seven ingredients (through thyme). Cover and chill overnight. 2. Stir before serving. Top with berries and additional orange zest and/or thyme. Makes 6 servings (²⁄3 cup each). PER SERVING 233 cal., 8 g fat (5 g sat. fat), 10 mg chol., 53 mg sodium, 33 g carb., 4 g ﬁber, 14 g sugars, 10 g pro.
CHICKPEA SALAD PREP 20 minutes STAND 15 minutes
¹⁄4 cup lemon juice ¹⁄4 cup olive oil 2
START TO FINISH 50 minutes
¹⁄4 cup olive oil 3 6 8 3 2
cloves garlic, minced
¹⁄2 tsp. kosher salt ¹⁄2 tsp. ground cumin ¹⁄4 tsp. freshly ground black pepper
WHOLE GRAIN PASTA WITH EGGPLANT, MINT, AND OREGANO
EAT TO FEEL GOOD
lb. EGGPLANT, trimmed and cut into ³⁄4-inch slices cloves garlic oz. dried WHOLE GRAIN SPAGHETTI OR FETTUCCINE Tbsp. coarsely snipped fresh mint Tbsp. coarsely snipped fresh oregano Freshly ground black pepper cup crumbled ricotta salata (4 oz.) small fresh red chile pepper, sliced (tip, p. 23), or ¹⁄2 tsp. crushed red pepper
1. Preheat oven to 425°F. Brush two 15×10-inch baking pans with 2 Tbsp. of the oil and sprinkle lightly with kosher salt. Arrange eggplant in a single layer in prepared baking pans; add garlic. Drizzle with 1 Tbsp. of the oil and sprinkle lightly with additional salt. Roast on separate oven racks 25 to 30 minutes or until eggplant is softened and brown. 2. Meanwhile, in a Dutch oven cook spaghetti according to package directions. Drain, reserving 1 cup of the cooking water. Return spaghetti to Dutch oven. Cut eggplant slices into quarters; add to spaghetti. Squeeze roasted garlic from cloves into spaghetti. Add remaining 1 Tbsp. oil and ³⁄4 cup of the cooking water; toss to coat. Stir in mint and oregano and, if needed, enough of the remaining cooking water to moisten. 3. Season to taste with black pepper and additional salt. Top servings with cheese, chile pepper, and additional mint. Makes 5 servings (1²⁄3 cups each). PER SERVING 382 cal., 17 g fat (5 g sat. fat), 20 mg chol., 488 mg sodium, 51 g carb., 13 g ﬁber, 12 g sugars, 13 g pro.
SOLUBLE VS. INSOLUBLE SOLUBLE FIBER, found in oatmeal, nuts, and fruit, absorbs water and reduces cholesterol levels and the risks of heart disease and type-2 diabetes. INSOLUBLE FIBER—found in whole grains and the seeds and skins of fruit—is inﬂuential in healthy digestion and regularity.
ORANGE-HONEY OVERNIGHT OATS
WHOLE GRAIN PASTA WITH EGGPLANT, MINT, AND OREGANO
Aim for the recommended 25 to 35 grams of ﬁber per day—on average, American adults consume only 15 grams of ﬁber per day.
FLAX AND WALNUT GRANOLA
CHEESY ITALIAN BEANS WITH CHICKEN
EAT TO FEEL GOOD
DAY TWO FLAX AND WALNUT GRANOLA PREP 20 minutes BAKE 45 minutes at 325°F
¹⁄2 cup unsweetened applesauce ¹⁄4 cup pure maple syrup 2 1
Tbsp. olive oil tsp. vanilla bean paste or vanilla extract ¹⁄2 tsp. ground cinnamon ¹⁄4 tsp. salt ¹⁄4 tsp. ground nutmeg 3 cups regular rolled OATS 1¹⁄2 cups walnuts, chopped 3 Tbsp. ground FLAXSEEDS 2 Tbsp. CHIA SEEDS
1. Preheat oven to 325°F. Line a 15×10-inch baking pan with parchment paper. 2. In a large bowl combine the ﬁ rst seven ingredients (through nutmeg). Stir in remaining ingredients. Spread mixture in prepared baking pan. 3. Bake 45 to 50 minutes, stirring after 20 minutes, or until golden. Cool completely in pan on a wire rack. Makes 9 servings ( ¹⁄2 cup each). PER SERVING 292 cal., 18 g fat (2 g sat. fat), 0 mg chol., 68 mg sodium, 30 g carb., 6 g ﬁber, 8 g sugars, 8 g pro.
TAHINI-GINGER NOODLES AND VEGGIES START TO FINISH 20 minutes 8
TAHINI-GINGER NOODLES AND VEGGIES
oz. dried WHOLE GRAIN LINGUINE
¹⁄4 cup TAHINI (sesame seed paste) ¹⁄4 cup lemon juice ¹⁄4 cup water 1 1
¹⁄4 2 3 8
Tbsp. grated fresh ginger Tbsp. agave syrup or honey tsp. kosher salt medium carrots cups BROCCOLI ﬂorets oz. sugar snap PEA PODS, trimmed and halved diagonally cup chopped peanuts or almonds Fresh mint leaves (optional)
1. In a Dutch oven cook linguine in boiling salted water according to package directions; drain. Rinse with cold water; drain again. Return to Dutch oven. 2. Meanwhile, in a small bowl combine the next six ingredients (through salt). 3. Using a vegetable peeler, cut carrots lengthwise into thin ribbons. Add carrots, broccoli, pea pods, and tahini mixture to
linguine; toss to combine. Top servings with nuts and, if desired, mint. Makes 4 servings (2¹⁄2 cups each). PER SERVING 429 cal., 15 g fat (2 g sat. fat), 0 mg chol., 242 mg sodium, 61 g carb., 9 g ﬁber, 10 g sugars, 17 g pro.
CHEESY ITALIAN BEANS WITH CHICKEN PREP 25 minutes BAKE 15 minutes at 400°F 2
Tbsp. olive oil
¹⁄2 cup coarsely chopped yellow onion 3
cloves garlic, sliced
¹⁄8 tsp. coarse salt 1
28-oz. can ﬁre-roasted crushed tomatoes ¹⁄4 cup coarsely snipped fresh rosemary 3 15-oz. cans CANNELLINI (white kidney) BEANS, rinsed and drained ³⁄4 cup shredded Parmesan cheese Crushed red pepper Freshly ground black pepper ¹⁄2 cup shredded Fontina cheese (2 oz.) 24 oz. grilled chicken breast halves
1. Preheat oven to 400°F. In a large skillet heat oil over medium-high heat. Add onion, garlic, and salt; cook 5 minutes or until onion is tender, stirring occasionally. Stir in tomatoes and rosemary. Bring to boiling; reduce heat. Boil gently, uncovered, 5 minutes or until slightly thickened. 2. Stir in beans and half of the Parmesan cheese. Season to taste with crushed red pepper, black pepper, and additional salt. Transfer to a 2-qt. rectangular baking dish. Top with Fontina cheese and remaining Parmesan cheese. 3. Bake 15 to 20 minutes or until edges are light brown. Sprinkle with additional rosemary and serve with grilled chicken. Makes 6 servings (1 cup each). PER SERVING 522 cal., 15 g fat (6 g sat. fat), 116 mg chol., 1,012 mg sodium, 41 g carb., 12 g ﬁber, 7 g sugars, 54 g pro.
SNACK POPCORN + HUMMUS + VEGGIES
EAT TO FEEL GOOD
Major weight loss! All the lean muscle! More energy! Social media testimonials and big promises of results can tempt you to jump from one trendy diet to the next. The recipes here will give you a taste of some of the more popular eating lifestyles and their healthy highlights.
N I RO
Fresh and processed tomatoes are the best sources of lycopene, a powerful antioxidant known for heart and bone health, as well as its cancer-ďŹ ghting properties.
COCONUT- CRUSTED PO
LOW CARB HEALTHY HIGHLIGHTS
Research indicates low-carb diets promote weight loss and contribute to lower cholesterol, fasting blood glucose, and blood pressure. Eating a diet lower in carbohydrates is more eﬀective at lowering triglycerides and increasing HDL (good) cholesterol than a high-carb, low-fat diet.
MEDITERRANEAN FLAT IRON STEAKS START TO FINISH 30 minutes 1 2
¹⁄4 ¹⁄4 3 1
¹⁄4 2 2
lemon 6- to 8-oz. boneless beef shoulder top blade (ﬂat iron) steaks, trimmed and cut in half tsp. dried rosemary, crushed tsp. sea salt tsp. black pepper Tbsp. olive oil 8-oz. pkg. kale sprouts or Brussels sprouts, sliced lengthwise cup balsamic vinaigrette cups grape tomatoes, halved if desired cloves garlic, minced cup pitted green olives, halved
1. Remove 1 tsp. zest from lemon; cut lemon into wedges. Sprinkle both sides of steaks with rosemary, salt, and pepper; rub in with your ﬁngers. 2. In a large skillet heat 1 Tbsp. of the oil over medium-high heat. Reduce heat to medium. Add steaks; cook 8 to 10 minutes or until medium rare (145°F), turning once. Remove from skillet; keep warm. 3. Meanwhile, in an extra-large skillet heat 1 Tbsp. of the oil over medium-high heat. Add kale sprouts; cook, covered, 5 to 7 minutes or until crisp-tender. Remove from heat. Drizzle with balsamic vinaigrette; toss to coat. 4. In same large skillet heat remaining 1 Tbsp. oil over medium-high heat. Add tomatoes and garlic; cook 3 minutes or until tomatoes start to soften and burst. Remove from heat. Stir in olives and lemon zest. 5. Serve steaks with kale sprouts, tomato mixture, and lemon wedges. Makes 4 servings (3¹⁄2 oz. meat + ¹⁄3 cup kale sprouts + ¹⁄3 cup tomato mixture each). PER SERVING 393 cal., 31 g fat (6 g sat. fat), 56 mg chol., 621 mg sodium, 14 g carb., 5 g ﬁber, 5 g sugars, 19 g pro.
COCONUT-CRUSTED PORK TENDERLOIN PREP 20 minutes MARINATE 2 hours COOK 8 minutes 1¹⁄2-lb. pork tenderloin, trimmed and cut into 8 slices ³⁄4 cup canned unsweetened coconut milk 2 Tbsp. ﬁnely chopped fresh ginger 4 cloves garlic, minced ¹⁄2 tsp. sea salt ¹⁄4 to ¹⁄2 tsp. cayenne pepper 2 eggs ¹⁄4 cup chopped raw macadamia nuts ¹⁄4 cup unsweetened shredded coconut 1 to 2 Tbsp. canola or vegetable oil 1 recipe Mango Salsa 1
1. Lightly press meat slices until ¹⁄2 inch thick. Place meat in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine the next ﬁve ingredients (through cayenne pepper). Pour marinade over meat. Seal bag; turn to coat meat. Marinate in refrigerator 2 to 3 hours, turning bag occasionally. Drain meat, discarding marinade.
2. In a shallow dish beat eggs with a fork. In a food processor combine nuts and coconut. Cover and pulse just until ﬁnely chopped. Dip meat slices into egg, turning to coat. Lightly sprinkle both sides with nut mixture. 3. In a large heavy skillet heat 1 Tbsp. of the oil over medium-high heat. Add meat, half at a time, and cook 4 to 6 minutes or until slightly pink in center, turning once and adding remaining 1 Tbsp. oil if needed. Serve with Mango Salsa. Makes 4 servings (4 oz. meat + ¹⁄2 cup salsa each). MANGO SALSA Remove 1⁄2 tsp. zest and squeeze 2 Tbsp. juice from 1 lime. In a medium bowl combine lime zest and juice; 1 1⁄2 cups peeled and chopped mango; 3⁄4 cup ﬁnely chopped red sweet pepper; 1⁄4 cup thinly sliced green onions; 2 Tbsp. canola oil; 1 fresh Scotch bonnet or serrano chile pepper, seeded and ﬁnely chopped (tip, page 23), snipped fresh cilantro, and 1⁄4 tsp. each sea salt and freshly ground black pepper. Makes 2 cups. PER SERVING 526 cal., 32 g fat (18 g sat. fat), 203 mg chol., 585 mg sodium, 17 g carb., 3 g ﬁber, 11 g sugars, 41 g pro. EAT TO FEEL GOOD
EAT TO FEEL GOOD
S TA CO
1. Preheat oven to 450°F. In a 15×10-inch baking pan combine corn, edamame, sweet pepper, onion, and garlic. Drizzle with oil and sprinkle with paprika and ¹⁄4 tsp. of the salt; toss to coat. Spread mixture in half of the pan. Coat other half of pan with nonstick cooking spray. 2. In a medium bowl lightly mix ground chicken, chili powder, and remaining ¹⁄2 tsp. salt. Using damp hands, form mixture into four ¹⁄2-inch-thick patties. Place tortilla chips on a small plate. Dip chicken patties into chips, turning to coat. Place in coated side of pan. 3. Roast 20 minutes or until patties are no longer pink (165°F), turning patties and stirring vegetables once. Top burgers with avocado and pico de gallo. Serve with vegetables. Makes 4 servings (1 burger + ³⁄4 cup vegetables each). PER SERVING 460 cal., 17 g fat (3 g sat. fat), 119 mg chol., 697 mg sodium, 32 g carb., 8 g ﬁber, 9 g sugars, 46 g pro.
cups fresh or frozen corn, thawed 1 cup frozen edamame or baby lima beans, thawed 1 cup chopped red sweet pepper ¹⁄2 cup chopped red onion 2 cloves garlic, minced 2 tsp. olive oil 1 tsp. smoked paprika ³⁄4 tsp. salt 1¹⁄2 lb. ground chicken 2 tsp. chili powder ¹⁄4 cup crushed tortilla chips 1 avocado, halved, seeded, peeled, and mashed Pico de gallo or fresh salsa
PREP 20 minutes ROAST 20 minutes at 450°F
U RG E R S WIT H S M O K
CHICKEN BURGERS WITH SMOKY SUCCOTASH
Reducing your sugar intake may help normalize blood sugar levels and insulin production, and decrease your chances of obesity, type 2 diabetes, heart disease, and cancer. In a study in which adults were fed a diet with varying levels of added sugar, those consuming the highest level of sugar saw an increase in blood pressure. There’s added sugar lurking in most processed and packaged foods. (Be wary of fat-free, reduced-fat, and/or calorie-free products—when fat is reduced or removed, sugar is often added to enhance ﬂavor.)
NO ADDED SUGAR
ANDOUILLE-STUFFED PEPPERS WITH ROASTED GREEN BEANS
ANDOUILLE-STUFFED PEPPERS WITH ROASTED GREEN BEANS PREP 15 minutes ROAST 40 minutes at 425°F 2 1 6
Just half of a yellow sweet pepper provides more than 150 percent of your daily vitamin C needs.
¹⁄2 ¹⁄3 2 1 1 1
¹⁄4 ¹⁄4 ¹⁄2
red and/or yellow sweet peppers, halved lengthwise and seeded 8.8-oz. pouch cooked whole grain brown rice oz. cooked chicken andouille sausage, chopped cup sliced green onions cup seeded and chopped roma tomato cloves garlic, minced tsp. Cajun seasoning lb. green beans, trimmed Tbsp. olive oil tsp. salt tsp. black pepper cup shredded Colby and Monterey Jack cheese (2 oz.) (optional)
1. Preheat oven to 425°F. Place pepper halves, cut sides down, in a 15×10-inch baking pan. Roast 10 minutes. 2. Meanwhile, in a medium bowl combine the next six ingredients (through Cajun seasoning). 3. Turn over pepper halves and arrange in half of the pan. Fill with sausage mixture, allowing some ﬁlling to spill into pan if needed. Place green beans in other half of pan. Drizzle beans with oil and sprinkle with salt and black pepper; toss to coat. 4. Cover loosely with foil and roast 25 minutes. Remove foil. If desired, sprinkle stuﬀed peppers with cheese. Roast 5 minutes more or until ﬁlling is heated through and beans are tender. Makes 4 servings (1 stuﬀed pepper half + ³⁄4 cup beans each). PER SERVING 300 cal., 13 g fat (4 g sat. fat), 45 mg chol., 575 mg sodium, 33 g carb., 7 g ﬁber, 8 g sugars, 16 g pro. EAT TO FEEL GOOD
DIET RED FLAGS
Processed foods high in fat and reﬁned carbohydrates are most frequently associated with addictive eating patterns, which can lead to excess calorie intake, weight gain, and increased risk for diet-related diseases. Plant-heavy eating (coupled with eating red meat and other saturated fats in moderation) has been linked to a reduction in the risk of heart disease, type 2 diabetes, and some cancers and degenerative diseases, such as Alzheimer’s and Parkinson’s.
ELIMINATING ENTIRE FOOD GROUPS Cutting out certain ingredients or types of food can leave you at risk of deﬁciencies in vitamins and micronutrients. When a diet calls for eliminating a certain food (i.e., dairy), look for alternative sources for missing nutrients (i.e., calcium).
LARGE FLUCTUATIONS IN CALORIE INTAKE
ICK EN W IT H
CHICKEN WITH APPLEVEGETABLE SLAW STIR-FRY START TO FINISH 40 minutes
¹⁄2 cup reduced-sodium chicken broth 2 1 2 2 1
¹⁄2 ¹⁄2 2 12 2
¹⁄4 3 8 1
Tbsp. cider vinegar Tbsp. packed brown sugar tsp. cornstarch tsp. Dijon-style mustard clove garlic, minced tsp. salt tsp. crushed red pepper Tbsp. vegetable oil oz. skinless, boneless chicken thighs, cut into bite-size pieces cups sliced fresh cremini mushrooms cup sliced shallots cups coarsely shredded green cabbage oz. asparagus spears, trimmed and cut into 2-inch pieces cup thinly sliced tart apple Snipped fresh cilantro (optional) EAT TO FEEL GOOD
1. For sauce, in a small bowl combine the ﬁrst eight ingredients (through crushed red pepper). 2. In a wok or extra-large skillet heat 1 Tbsp. of the oil over medium-high heat. Add chicken; cook and stir 4 to 6 minutes or until no longer pink. Remove from wok. Add remaining 1 Tbsp. oil to wok. Add mushrooms and shallots; cook and stir 2 to 3 minutes. Add cabbage, asparagus, and apple; cook and stir 3 to 5 minutes more or until vegetables are crisp-tender. 3. Push vegetables from center of wok. Stir sauce; pour into wok. Cook and stir until thickened and bubbly. Return chicken to wok. Cook and stir 1 minute more. If desired, sprinkle with cilantro. Makes 4 servings (1¹⁄2 cups each). PER SERVING 247 cal., 11 g fat (2 g sat. fat), 80 mg chol., 514 mg sodium, 19 g carb., 4 g ﬁber, 12 g sugars, 20 g pro.
Energy consumption needs to be relatively consistent to prevent slowing your metabolism. Massively restricting calories for even a day or two per week can aﬀect hunger cues and stall your metabolism, which may lead to weight gain. CONSTANT CHANGE Your body needs about 3 weeks to adjust to new foods or eating patterns. If you’re constantly changing it up, your body doesn’t have time to stabilize and you may experience gastrointestinal issues and/or blood sugar swings.
SEARED SCALLOPS WITH ARUGULA SAUCE START TO FINISH 30 minutes 2 1
Tbsp. olive oil Tbsp. red wine vinegar tsp. dry mustard Dash salt Dash crushed red pepper Dash black pepper cup mixed salad greens lb. fresh sea scallops, rinsed, drained, and patted dry cup Arugula Sauce (recipe, below)
1. In a medium bowl whisk together 1 Tbsp. of the oil and the next ﬁve ingredients (through black pepper). Add mixed greens; toss to coat. 2. In an extra-large skillet heat remaining 1 Tbsp. oil over medium-high heat. Add scallops; cook 3 to 4 minutes or until opaque and browned, turning once. 3. Divide Arugula Sauce among plates; top with scallops and mixed greens. Makes 4 servings (4 scallops + ¹⁄4 cup greens + 2 Tbsp. sauce each). ARUGULA SAUCE Remove 1 tsp. zest and squeeze 1¹⁄2 Tbsp. juice from 1 lime. In a food processor combine lime zest and juice; 1 cup baby arugula; 1 cup frozen peas, thawed; ¹⁄4 cup fresh mint or basil leaves; 2 cloves garlic; and ¹⁄4 tsp. salt. Cover and process until ﬁnely chopped. With processor running, slowly add 6 Tbsp. olive oil in a steady stream until mixture is smooth. To store, place Arugula Sauce in an airtight container. Store in refrigerator up to 3 days or freeze up to 3 months. PER SERVING 269 cal., 18 g fat (2 g sat. fat), 37 mg chol., 323 mg sodium, 6 g carb., 1 g ﬁber, 1 g sugars, 20 g pro.
S E AR E
PS WITH ARUGUL A SAU
The U.S. Department of Agriculture recommends most adults get 2½ CUPS OF VEGGIES AND 2 CUPS OF FRUITS EVERY DAY. (1 cup = 1 cup raw or cooked vegetables or 2 cups raw leafy greens) EAT TO FEEL GOOD
HEALTHY HIGHLIGHTS Eating a high-protein diet may result in higher levels of satiety (fullness) throughout the day when compared to a low-fat, low-calorie diet. Read up on protein starting on page 16.
MAPLE-PORK WILTED SALAD START TO FINISH 30 minutes 8
cups fresh baby spinach or torn fresh spinach leaves 1¹⁄2 cups peeled and chopped cucumber ¹⁄3 cup thin wedges red onion 12 oz. pork tenderloin, trimmed and cut into ¹⁄4-inch slices ¹⁄4 tsp. sea salt ¹⁄4 tsp. black pepper 2 Tbsp. olive oil 2 Tbsp. ﬁnely chopped shallot ¹⁄4 cup cider vinegar ¹⁄4 cup pure maple syrup ¹⁄4 cup whole almonds, toasted and coarsely chopped
1. In a large bowl combine spinach, cucumber, and onion. Sprinkle meat with salt and pepper. 2. In a large skillet heat 1 Tbsp. of the oil over medium-high heat. Add meat; cook 2 to 3 minutes or just until slightly pink in center, turning once. Add meat to spinach mixture. 3. For dressing, in skillet heat remaining 1 Tbsp. oil over medium heat. Add shallot; cook and stir 2 minutes or until tender. Stir in vinegar and maple syrup. Simmer, uncovered, 1¹⁄2 to 2 minutes or until slightly thickened. Season to taste with additional salt and pepper. 4. Pour dressing over spinach mixture; toss to coat. Top with almonds. Makes 4 servings (2 cups each). PER SERVING 265 cal., 11 g fat (2 g sat. fat), 55 mg chol., 234 mg sodium, 20 g carb., 3 g ﬁber, 14 g sugars, 21 g pro.
EAT TO FEEL GOOD
POR A PLE -
TE D S K WI L
C AN D SPINACH
SPINACH AND CHILE SALMON CAKES START TO FINISH 25 minutes 1
lb. fresh or frozen skinless salmon ﬁllets 2 cups fresh spinach leaves ³⁄4 cup whole wheat bread crumbs 1 egg white 4 tsp. sriracha sauce 2 Tbsp. vegetable oil 2 cups cooked wheat berries 2 Tbsp. butter 1 lemon, halved
1. Thaw salmon, if frozen. Rinse salmon; pat dry. Cut half of the salmon into large pieces. Chop remaining salmon into ¹⁄2-inch pieces. Coarsely chop 1 cup of the spinach. 2. In a food processor combine large pieces of salmon, chopped spinach, bread crumbs, egg white, 2 tsp. of the
H I LE
sriracha sauce, and ¹⁄4 tsp. salt. Cover and process until mixed. Transfer to a medium bowl; stir in chopped salmon. Shape into four ³⁄4-inch-thick cakes. 3. In a large skillet heat oil over medium heat. Add salmon cakes; cook 10 to 12 minutes or until done (160°F), turning once. Add remaining spinach to skillet; sauté 1 to 2 minutes or until wilted. Stir spinach into wheat berries. Divide among plates and top with salmon cakes. 4. Drain oil from skillet. Melt butter in hot skillet; remove from heat. Add remaining 2 tsp. sriracha sauce and squeeze juice from half of the lemon into skillet; stir to combine. Drizzle mixture over salmon cakes and spinach. Cut remaining lemon half into wedges and serve with cakes. Makes 4 servings (1 salmon cake + ¹⁄2 cup wheat berries each). PER SERVING 470 cal., 21 g fat (6 g sat. fat), 77 mg chol., 445 mg sodium, 40 g carb., 7 g ﬁber, 2 g sugars, 32 g pro. EAT TO FEEL GOOD
H I GH- P OW ER Enhance simple grilled, roasted, and steamed whole ingredients with bold sauces and toppers. Add these kicky condiments to chicken, pasta, veggies, seafood, eggs—the possibilities are endless!
TRIPLE-PEPPER In a large stainless-steel, enamel, or nonstick heavy saucepan combine 2 cups white vinegar, 11⁄2 cups ﬁ nely chopped carrots, 1 cup ﬁnely chopped white onion, 1⁄4 cup lime juice, 3 minced garlic cloves, and 1 tsp. salt. Bring to boiling; reduce heat. Simmer 20 to 25 minutes or until carrots and onion are soft. Cool to room temperature. Transfer carrot mixture to a blender or food processor. Add 1⁄2 cup ﬁnely chopped red sweet pepper, 3 to 6 seeded and ﬁnely chopped habanero chile peppers (tip, below), 3 seeded and ﬁ nely chopped fresh Fresno chile peppers (tip, page 23), and 3 seeded and ﬁnely chopped Thai chile peppers (tip, page 23). Cover and blend or process until smooth. Strain through a ﬁnemesh sieve; discard solids. Return strained mixture to saucepan. Bring to boiling over medium-high heat; reduce heat. Simmer 10 minutes. Makes 2 cups. TIP Using three habaneros peppers will result in a medium-spice sauce, similar to a spicy Buﬀalo sauce. Using six will result in a much spicier sauce.
BASIL PESTO In a food processor combine 11⁄2 cups ﬁ rmly packed fresh basil leaves, 1⁄2 cup grated Parmesan cheese, 1⁄2 cup toasted pine nuts, 1 ⁄3 cup olive oil, 2 to 4 peeled and halved garlic cloves, and 1 ⁄4 tsp. kosher salt. Cover and process until nearly smooth, adding enough additional oil (about 2 Tbsp.) to reach desired consistency. Makes 2⁄3 cup.
USE ME Romesco adds bright acidic notes to ﬁ sh and shellﬁ sh, grilled veggies, and roasted or grilled meats. Add it to sandwiches, soups, or pasta.
ROMESCO SAUCE In a food processor or blender combine 4 medium roma tomatoes, peeled, seeded, and cut up; 1 piece country-style bread, toasted and torn; 2⁄3 cup cut-up roasted red peppers; 1 ⁄2 cup blanched slivered almonds, toasted (tip, below); 1⁄4 cup sherry vinegar or red wine vinegar; 1 Tbsp. snipped fresh Italian parsley; 4 smashed garlic cloves; 1 tsp. smoked paprika; 1⁄2 tsp. ground ancho chile pepper; and 1⁄8 tsp. cayenne pepper. Cover and pulse until mixed. With processor or blender running, slowly add 1⁄4 to 1⁄3 cup olive oil in a steady stream until mixture is USE ME combined and ﬁnely chopped. Gremolata adds Season to taste with salt. a bright pop of Makes 2 cups. freshness to grilled TIP To toast nuts, preheat and roasted meats oven to 350°F. Spread and ﬁ sh, caramely nuts in a shallow baking pan. roasted veggies, Bake 5 to 10 minutes meatballs, pasta, or until lightly browned, and raw shaking pan once or twice salads. to avoid burning.
GREMOLATA In a small bowl combine 1⁄2 cup snipped fresh Italian parsley, basil, or cilantro; 2 Tbsp. lemon, lime, and/or orange zest; and 6 minced garlic cloves. Makes 2⁄3 cup.
USE ME Spoon these vibrant veggie salsas over chicken, meat, or ﬁ sh as toppers; use as chip or veggie dips; or stir into grain bowls or pasta dishes.
TOMATILLO SALSA In a medium bowl combine 4 fresh husked and ﬁnely chopped tomatillos, 3⁄4 cup ﬁnely chopped yellow cherry tomatoes, 2⁄3 cup ﬁ nely chopped roma tomatoes, 1 ⁄4 cup ﬁnely chopped red onion, 1 Tbsp. snipped fresh cilantro, 1 Tbsp. lime juice, and 1 seeded and ﬁnely chopped fresh serrano chile pepper (tip, page 23). Season to taste with salt and black pepper. Cover and chill 1 to 24 hours. Makes 21⁄3 cups.
CHARRED CUCUMBER SALSA Grill 2 medium cucumbers, halved lengthwise and seeded, covered, over medium heat 6 to 8 minutes or just until lightly charred, turning once. Grill 1 medium fresh halved and seeded jalapeño chile pepper (tip, page 23) the last 3 to 4 minutes or until lightly charred, turning once. Chop cucumbers and jalapeño. Remove 1⁄2 tsp. zest and squeeze 1 Tbsp. juice from 1 lime. In a medium bowl combine cucumbers, jalapeño, lime zest and juice, 1⁄4 cup seeded and chopped roma tomato, 2 Tbsp. chopped green onion, 1 Tbsp. snipped fresh cilantro, 1 minced garlic clove, 1⁄4 tsp. salt, and 1⁄4 tsp. ground cumin. Makes 3 cups.
PEACH, AVOCADO, AND ROSEMARY SALSA In a small bowl combine 1 ⁄2 cup chopped peach, 1 ⁄4 cup chopped avocado, 1 ⁄4 cup chopped tomato, 2 Tbsp. lime or lemon juice, 1 Tbsp. chopped green onion, 1 tsp. honey, and 1⁄2 to 1 tsp. snipped fresh rosemary. Cover and chill up to 4 hours. Makes 1 cup.
Coarsely chop 1⁄2 cup blueberries and place in a medium bowl; add 1 cup whole blueberries. Using a sharp knife, cut away zest and white part of rind from 2 oranges. Cut sections from oranges, reserving juices. Coarsely chop sections. Transfer orange sections and juices to bowl with blueberries. Stir in 1⁄4 cup ﬁ nely chopped red onion, 2 Tbsp. balsamic vinegar, 1 Tbsp. snipped fresh mint, and 1⁄8 tsp. sea salt. Makes 2 cups.
USE ME Add these savory-sweet salsas to your repertoire for party and happy hour snacks. Or use them as toppers on tacos and grilled ﬁ sh or chicken.
EAT TO FEEL GOOD
In a food processor or blender combine 11⁄2 cups each pitted green olives and pitted Kalamata olives, 1⁄2 cup pitted oil-cured black olives, 1⁄3 cup olive oil, 2 Tbsp. drained capers, 2 Tbsp. balsamic vinegar, 1 Tbsp. Dijonstyle mustard, 2 anchovy ﬁllets (if desired), and 2 minced garlic cloves. Cover and pulse until ﬁnely chopped. Stir in 1 Tbsp. snipped fresh basil, thyme, oregano, parsley, and/or rosemary. Makes 3 cups.
USE ME Try chimichurri on whole grain toast; spooned over pasta or grain bowls; stirred into hot or cold soups; drizzled onto roasted meat, shrimp, or ﬁ sh; or on a charcuterie board.
CHIMICHURRI In a food processor or blender combine 1 1⁄4 cups packed fresh Italian parsley leaves, 1⁄4 cup olive oil, 1 peeled and halved shallot, 2 Tbsp. snipped fresh oregano or basil, 2 Tbsp. cider vinegar or red wine vinegar, 1 Tbsp. lemon juice, 3 to 4 peeled garlic cloves, 1⁄2 tsp. salt, and 1 ⁄4 to 1⁄2 tsp. crushed red pepper. Cover and process or blend just until chopped (a few herb leaves should be visible). Cover and chill 2 hours. Let stand at room temperature 30 minutes before serving. Makes 2⁄3 cup.
USE ME Zhoug is a fragrant, spicy Middle Eastern herb sauce. Use it the same way you would use basil pesto. Its variations are endless, but most versions include parsley, cilantro, and a bite of chile.
USE ME Stir harissa into ground meat for burgers or meatballs; smear onto roasted veggies; swirl into plain yogurt, hummus, or sour cream for dipping; and mix into pasta and pizza sauce.
In a large bowl combine 4 oz. dried New Mexico, ancho, California, and/or pasilla chile peppers and enough boiling water to cover. Let stand 20 minutes. Meanwhile, in a small dry skillet heat 1⁄2 tsp. each caraway, coriander, and cumin seeds over medium heat 2 minutes or until toasted and fragrant, shaking skillet occasionally. Remove seeds from skillet; cool. Grind seeds in a spice grinder or place in a resealable plastic bag and crush with a rolling pin. Drain peppers; remove stems, seeds, and membranes (tip, page 23). In a food processor or blender combine peppers, ground seeds, 3 Tbsp. olive oil, 2 Tbsp. lemon juice, 5 peeled garlic cloves, and 1 tsp. salt. Cover and pulse until smooth, adding 3 to 4 Tbsp. water to reach desired consistency. Makes 11⁄4 cups.
ZHOUG In a blender or food processor combine 2 cups lightly packed fresh cilantro leaves; 1 cup lightly packed fresh Italian parsley leaves; 1 to 2 fresh stemmed, seeded, and halved jalapeño chile peppers (tip, page 23); 1 Tbsp. lemon juice; 3 peeled and halved garlic cloves; 1 tsp. ground cumin; 1⁄2 tsp. kosher salt; and 1 ⁄2 tsp. ground coriander. Cover and blend or process until ﬁnely chopped. With blender or processor running, slowly add 1 ⁄2 cup olive oil in a steady stream until combined. Add 2 Tbsp. salted roasted pumpkin seeds (pepitas). Cover; blend or process until nearly smooth. Top with an additional 2 Tbsp. pepitas. Makes 1 cup. EAT TO FEEL GOOD
These whole-ingredient mains have an added layer of value: Each one is kid-friendly, quick, budget-conscious, or make-ahead.
+ BUDGETFRIENDLY $4.85 H E A LT H Y
ET CH IC
KE N TH
EAT TO FEEL GOOD
GARLIC PORK AND SWEET POTATO HASH START TO FINISH 30 minutes 4 cups chopped sweet potatoes 1¹⁄2 lb. pork tenderloin, trimmed and cut into 1-inch slices 2 Tbsp. 50% less sodium beef broth ¹⁄2 tsp. sea salt ¹⁄4 tsp. black pepper 3 Tbsp. olive oil 8 cloves garlic, thinly sliced ¹⁄4 cup sliced green onions 2 Tbsp. honey 2 Tbsp. water 2 tsp. Dijon-style mustard Snipped fresh thyme
2 1 1
skinless, boneless chicken thighs (2 lb.) tsp. garlic powder tsp. ground cumin tsp. salt tsp. black pepper Tbsp. olive oil tsp. sesame seeds tsp. cumin seeds
START TO FINISH 35 minutes
1. Sprinkle chicken with garlic powder, ground cumin, salt, and pepper. In a large skillet heat 1 Tbsp. of the oil over medium-heat heat. Add chicken; cook 15 minutes or until done (at least 170°F), turning once. Transfer chicken and juices to a plate; cover and keep warm. 2. In same skillet combine sesame seeds, cumin seeds, and mustard seeds. Cook and stir over medium heat 2 minutes or until fragrant and starting to pop. Add tomatoes, garlic, and remaining 1 Tbsp. oil. Cook 4 minutes or until tomatoes are starting to soften, stirring occasionally. Add Swiss chard; cook and stir 3 minutes more or until wilted and tender. Season to taste with additional salt and pepper. Return chicken and juices to skillet; toss slightly. Sprinkle with cheese. Makes 4 servings (2 chicken thighs + ³⁄4 cup veggies each). PER SERVING 440 cal., 22 g fat (6 g sat. fat), 224 mg chol., 795 mg sodium, 10 g carb., 3 g ﬁber, 4 g sugars, 51 g pro. LI C
SKILLET CHICKEN THIGHS WITH GRAPE TOMATOES AND GREENS
are loaded with potassium, an electrolyte that plays a key role in maintaining the proper acid-base balance (for normal physiology and cell metabolism and function). Potassium also helps control and lower blood pressure and can protect against heart disease and stroke.
tsp. brown or yellow mustard seeds cups grape tomatoes cloves garlic, minced lb. Swiss chard, stemmed and coarsely chopped cup crumbled goat or feta cheese or ricotta salata (2 oz.)
1. Place sweet potatoes in a bowl; cover with vented plastic wrap. Microwave 8 minutes, stirring once. Remove plastic wrap; set potatoes aside. Brush pork with 1 Tbsp. of the broth and sprinkle with salt and pepper. 2. In an extra-large skillet heat oil over medium-high heat. Add garlic; cook and stir just until starting to turn golden. (Cook garlic just until golden but not too brown. If it burns, it will taste bitter.) Remove from skillet. Add meat; cook 4 to 6 minutes or until slightly pink in center, turning once. Remove from skillet; keep warm. 3. For hash, add sweet potatoes to skillet. Cook until starting to crisp, stirring occasionally. Add green onions; cook and stir 1 minute more. Season to taste with salt and pepper. Spoon hash onto plates; top with meat and garlic. 4. In same skillet whisk together honey, the water, mustard, and remaining 1 Tbsp. broth. Cook and stir until bubbly; drizzle over meat. Sprinkle meat with thyme. Makes 4 servings (6 oz. meat + ¹⁄2 cup hash each). PER SERVING 433 cal., 14 g fat (3 g sat. fat), 111 mg chol., 516 mg sodium, 38 g carb., 4 g ﬁber, 14 g sugars, 38 g pro.
1 2 3 1
+ BUDGETFRIENDLY $3.52 H E A LT H Y
PO TA TO
in a medium bowl stir together 1 cup dried buttermilk; 1 Tbsp. each dried parsley and cilantro, crushed; 2 tsp. each dried chives and dill, crushed; 1 tsp. each kosher salt, garlic powder, and black pepper; and Â˝ tsp. onion powder. Transfer to an airtight container. Store at room temperature up to 6 months.
H E A LT H Y + MAKE-AHEAD
Set this slow cooker recipe on low over your lunch break, and it will be ready in time for dinner.
BUFFALO CHICKEN AND RICE
2. Cover and cook on low 6 hours or high 3 hours. Stir in green parts of onions and cream cheese. Cover and cook 30 minutes more. 3. Serve chicken mixture over rice. Sprinkle with cheese. If desired, top with additional sliced celery and/or hot sauce. Makes 6 servings (1 cup each). PER SERVING 356 cal., 12 g fat (6 g sat. fat), 92 mg chol., 777 mg sodium, 34 g carb., 3 g ﬁber, 3 g sugars, 27 g pro.
PREP 15 minutes SLOW COOK 6 1⁄2 hours (low) or 3 1⁄2 hours (high) 3 green onions 1¹⁄4 lb. skinless, boneless chicken breast, cut into 1-inch pieces 1 cup very thinly sliced carrots 1 cup ¹⁄4-inch slices celery ¹⁄2 cup reduced-sodium chicken broth ¹⁄2 cup tomato sauce ¹⁄3 cup coarsely chopped fresh Anaheim chile pepper (tip, p. 23) 3 Tbsp. Ranch Dressing Mix (recipe, opposite) or 1 1-oz. envelope dry ranch salad dressing mix 2 to 3 Tbsp. hot pepper sauce 4 oz. cream cheese 3 cups hot cooked brown rice ¹⁄4 cup crumbled blue cheese (1 oz.) Chopped celery (optional)
LIME-PEPPERCORN BRISKET WITH CHUNKY GUACAMOLE PREP 20 minutes SLOW COOK 10 to 12 hours (low) or 5 to 6 hours (high) 1
medium onion, sliced
¹⁄4 cup lime juice ¹⁄4 cup water 1
1. Thinly slice green onions, separating white and green parts. In a 3-qt. slow cooker combine white parts of onions and the next eight ingredients (through hot pepper sauce).
¹⁄2 1 2 1
Tbsp. whole tricolor or green peppercorns tsp. cumin seeds tsp. salt 2¹⁄2- to 3-lb. fresh beef brisket, trimmed Tbsp. Dijon-style mustard recipe Chunky Guacamole Fresh snipped cilantro and/or lime wedges
1. Place onion in a 4- to 5-qt. slow cooker; drizzle with lime juice and the water. Using a mortar and pestle or a spice grinder, crush peppercorns and cumin seeds; stir in salt. 2. Spread both sides of meat with mustard. Place meat in cooker. Sprinkle with peppercorn mixture; press lightly into mustard. Cover and cook on low 10 to 12 hours or high 5 to 6 hours or until meat is tender. 3. Remove meat, reserving cooking liquid. Thinly slice meat across the grain. Transfer meat to a platter. Skim fat from cooking liquid. Spoon desired amount of cooking liquid over meat. Serve with Chunky Guacamole and, if desired, cilantro and/or lime wedges. Makes 6 servings (4 oz. meat each). PER SERVING 278 cal., 12 g fat (4 g sat. fat), 114 mg chol., 429 mg sodium, 6 g carb., 2 g ﬁber, 1 g sugars, 37 g pro.
Halve, seed, and peel 1 ripe avocado; place in a medium bowl and mash until chunky. Stir in 2 Tbsp. chopped green onion, 1 Tbsp. each snipped fresh cilantro and lime juice, and dash salt. Cover and chill until needed.
H E A LT H Y + MAKE-AHEAD Brisket is an ideal cut for low-and-slow cooking: Start your slow cooker in the morning and cross cooking dinner oﬀ your to-do list. LI M E - P E P P
T W ITH CH
UNK Y GUACAMOLE EAT TO FEEL GOOD
H E A LT H Y
MEXICAN CHOPPED SALAD WITH JALAPEÑO DRESSING START TO FINISH 30 minutes
¹⁄4 cup sliced pickled jalapeño chile peppers, ﬁnely chopped
¹⁄4 cup mayonnaise ¹⁄4 cup sour cream 2 1
¹⁄2 1 1
Tbsp. snipped fresh cilantro Tbsp. lime juice tsp. paprika to 2 Tbsp. milk cup canned yellow hominy, rinsed, drained, and patted dry
EAT TO FEEL GOOD
Cayenne pepper cups shredded romaine lettuce cup shredded cooked chicken mango, halved, seeded, peeled, and sliced 1 avocado, halved, seeded, peeled, and sliced ²⁄3 cup grape tomatoes, halved ¹⁄2 cup chopped orange or yellow sweet pepper Queso fresco, crumbled (optional) Pumpkin seeds (pepitas) (optional) 4 1 1
1. For dressing, in a small bowl combine the ﬁrst six ingredients (through paprika). Stir in enough of the milk to reach desired
consistency. Cover and chill until ready to serve. 2. In a large nonstick skillet heat hominy over low heat 4 minutes or until heated through, stirring gently. Sprinkle with cayenne pepper. 3. On a large platter arrange hominy and the next six ingredients (through sweet pepper.) Serve with dressing and, if desired, queso fresco and/or pepitas. Makes 6 servings (1¹⁄2 cups salad + ¹⁄4 cup dressing each). PER SERVING 217 cal., 14 g fat (3 g sat. fat), 30 mg chol., 240 mg sodium, 15 g carb., 4 g ﬁber, 7 g sugars, 9 g pro.
CHICKEN, CAULIFLOWER, AND HAZELNUT PASTA START TO FINISH 35 minutes 2¹⁄3 cups dried whole grain pasta 3 Tbsp. olive oil 5 cups chopped white, orange, or purple cauliﬂower ¹⁄4 tsp. kosher salt 3 cups shredded rotisserie chicken ¹⁄2 cup golden raisins 3 cups baby arugula ¹⁄2 cup hazelnuts, toasted and coarsely chopped Shaved Parmesan cheese Olive oil and/or crushed red pepper (optional)
1. Cook pasta according to package directions. Drain, reserving ³⁄4 cup of the cooking water. 2. Meanwhile, in an extra-large skillet heat oil over medium heat. Add cauliﬂower and salt, stirring to coat. Cook, covered, 8 minutes or until tender and lightly browned, stirring
occasionally. Add chicken and raisins. Cook, uncovered, 2 to 3 minutes more or until heated through, stirring occasionally. 3. Stir pasta and reserved cooking water into cauliﬂower mixture; heat through. Remove from heat. Stir in arugula. Top with hazelnuts and cheese. If desired, drizzle with olive oil and top with crushed red pepper. Makes 8 servings (1¹⁄2 cups each). PER SERVING 352 cal., 15 g fat (2 g sat. fat), 61 mg chol., 319 mg sodium, 36 g carb., 6 g ﬁber, 9 g sugars, 23 g pro.
H E A LT H Y
H E A LT H Y + KID-FRIENDLY Host a taco bar! Let kids add their own toppings (or eat these tacos plain).
STEAK TACOS PREP 15 minutes SLOW COOK 7 to 8 hours (low) or 3 1⁄2 to 4 hours (high)
Reynolds Wrap Heavy Duty Aluminum Foil makes warming tortillas easy.
EAT TO FEEL GOOD
1¹⁄2 lb. beef ﬂank steak, trimmed 1 14.4-oz. pkg. frozen sweet pepper and onion stir-fry vegetables 1 14.5-oz. can Mexican-style stewed tomatoes, undrained 1 small fresh jalapeño chile pepper, seeded and ﬁnely chopped (tip, p. 23) (optional) 2 tsp. chili powder 6 6- to 7-inch white or yellow corn tortillas or whole wheat ﬂour tortillas, warmed (tip, right) Lime wedges (optional) Toppers, such as fresh corn salsa, shredded lettuce, sour cream or crema, chopped tomatoes, snipped fresh cilantro, and/or avocado (optional)
1. Place meat in a 3¹⁄2- or 4-qt. slow cooker, cutting to ﬁt if needed. Add frozen vegetables. In a medium bowl stir together stewed tomatoes, jalapeño pepper, and chili powder. Pour over mixture in cooker. 2. Cover and cook on low 7 to 8 hours or high 3¹⁄2 to 4 hours. Remove meat from cooker. Slice meat across the grain. Using a slotted spoon, remove vegetables from cooker. Divide meat and vegetables among warm tortillas; roll up. If desired, serve with lime wedges and toppers. Makes 6 servings (1 taco each). tightly in foil. Place on top of mixture in cooker the last 20 minutes of cooking. PER SERVING 260 cal., 8 g fat (3 g sat. fat), 70 mg chol., 250 mg sodium, 19 g carb., 4 g ﬁber, 7 g sugars, 26 g pro.
GREEK CHICKEN KABOBS PREP 20 minutes MARINATE 30 minutes BROIL 12 minutes 1¹⁄2 lb. skinless, boneless chicken breast or thighs, cut into 1-inch strips or cubes 1 lemon 3 Tbsp. snipped fresh oregano 2 Tbsp. olive oil 2 cloves garlic, minced ³⁄4 tsp. salt ¹⁄4 tsp. black pepper 2 medium zucchini, sliced ³⁄4 inch thick 2 medium red, green, and/or yellow sweet peppers 1 small red onion, cut into 1-inch wedges 1 recipe Cucumber Relish 4 whole wheat pita bread rounds or ﬂatbreads
1. Preheat broiler. Line two 15×10-inch baking pans with foil. Place chicken in a resealable plastic bag set in a shallow dish. Zest and juice lemon. In a small bowl stir together lemon zest, juice, and the next ﬁve ingredients (through black pepper). For marinade, pour half of the dressing over chicken. Seal bag; turn to coat chicken. Marinate in refrigerator 30 minutes. Drain, discarding marinade. 2. Thread chicken onto four 10- to 12-inch skewers (tip, below), leaving ¹⁄4 inch between pieces. Thread zucchini, sweet peppers, and red onion onto four additional 10- to 12-inch skewers, leaving ¹⁄4 inch between pieces. Arrange skewers in prepared baking pans. 3. Broil 4 to 5 inches from heat 12 to 14 minutes or until chicken is no longer pink. If needed, broil vegetables 6 to 8 minutes more or until crisp-tender. Drizzle kabobs with remaining dressing. Cover; let stand 5 minutes. 4. Serve kabobs with Cucumber Relish and pita bread. Makes 4 servings (2 kabobs each). water 30 minutes; drain before using. PER SERVING 489 cal., 13 g fat (2 g sat. fat), 124 mg chol., 730 mg sodium, 47 g carb., 7 g ﬁber, 9 g sugars, 47 g pro.
In a small bowl combine 1 cup chopped cucumber, ⅓ cup each ﬁnely chopped red onion and chopped pitted Kalamata olives, 1 Tbsp. each snipped fresh mint and olive oil, and 1 tsp. red wine vinegar.
H E A LT H Y + KID-FRIENDLY Chicken and veggie skewers will please even the pickiest eaters.
DESSERTS Sugar (in all its iterations) makes up an unhealthy part of the average American diet. Don’t completely deprive yourself of the sweet stuﬀ, but do try these recipes—they get much of their sweetness from the natural sugars in fruit.
MAPLE SKILLET APPLE CRISP WITH WALNUT-FLAX TOPPING
EAT TO FEEL GOOD
PREP 20 minutes BAKE 40 minutes at 350°F 1¹⁄3 cups regular rolled oats 2 to 3 Tbsp. packed brown sugar or maple sugar 2 Tbsp. ﬂaxseed meal 1 tsp. ground ginger 1 tsp. ground cinnamon ¹⁄2 tsp. salt ¹⁄2 tsp. ground cardamom ¹⁄2 cup cold butter, cut into pieces ³⁄4 cup walnuts ¹⁄4 cup pure maple syrup 2 Tbsp. butter 6 baking apples, such as Granny Smith and/or Fuji (2¹⁄4 lb.), peeled, cored, and cut into ¹⁄4-inch-thick slices 2 Tbsp. pure maple syrup 1 tsp. grated fresh ginger 1 tsp. lemon juice 1 tsp. vanilla ¹⁄2 tsp. ground cinnamon ¹⁄4 tsp. salt
1. Preheat oven to 350°F. For topping, place 1 cup of the oats in a food processor. Cover and process until ﬁnely ground. Add the next six ingredients (through cardamom); cover and pulse until combined. Add 1⁄2 cup cold butter; cover and pulse until pieces are pea size. Add the remaining 1⁄3 cup oats, the walnuts, and the 1⁄4 cup maple syrup. Cover and pulse until walnuts are chopped and mixture is moistened. Chill until ready to use. 2. In a large oven-going skillet melt 1 Tbsp. of the butter over medium heat. Add half of the apples. Cook 5 minutes or just until apples are tender and begin to
DE AD D
MAPLE SKILLET APPLE CRISP WITH WALNUT-FLAX TOPPING
ROASTED PEARS WITH DATE-PEPPER SYRUP
turn golden, stirring occasionally. Remove from skillet. Repeat with the remaining 1 Tbsp. butter and apples. Return apples to skillet. Stir in the remaining ingredients. 3. Spoon topping over apple mixture. Transfer skillet to oven; bake 40 to 45 minutes or until topping is golden and beginning to crisp. Cool slightly (topping will continue to crisp as it cools). Makes 6 servings ( ¹⁄2 cup apple mixture + ¹⁄4 cup topping each). PER SERVING 499 cal., 30 g fat (13 g sat. fat), 51 mg chol., 450 mg sodium, 58 g carb., 8 g ﬁber, 36 g sugars, 5 g pro.
ROASTED PEARS WITH DATE-PEPPER SYRUP PREP 20 minutes ROAST 15 minutes at 425°F 6
¹⁄2 ¹⁄4 ¹⁄3
ripe Anjou or Bartlett pears, halved lengthwise, cored, and peeled (if desired) Tbsp. butter, melted, or olive oil Tbsp. lemon juice cup packed brown sugar Tbsp. water tsp. freshly ground black pepper tsp. salt cup chopped pitted whole dates
1. Preheat oven to 425ºF. Place pear halves, cut sides down, in a 15×10-inch baking pan. Drizzle with melted butter and lemon juice. Roast 15 to 20 minutes or until pears are tender and lightly browned. 2. Meanwhile, for date syrup, in a small saucepan combine brown sugar, the water, pepper, and salt. Bring just to boiling over medium heat; reduce heat. Simmer, uncovered, until syrupy and reduced to 1⁄3 cup. Remove from heat. Stir in dates and two or three grinds additional pepper; cool slightly.
TROPICAL FRUIT WITH HONEY-LIME SYRUP
If needed, stir in 1 to 2 Tbsp. additional water to reach drizzling consistency. 3. Drizzle warm date syrup over roasted pears. (If syrup becomes too hard upon DE AD D standing, transfer to a bowl and GRAMS SU microwave 20 to GAR 30 seconds or until softened. If needed, thin with additional water.) Makes 12 servings ( ¹⁄2 pear + 1¹⁄2 tsp. syrup each). PER SERVING 114 cal., 2 g fat (1 g sat. fat), 5 mg chol., 67 mg sodium, 26 g carb., 3 g ﬁber, 20 g sugars, 0 g pro.
TROPICAL FRUIT WITH HONEY-LIME SYRUP START TO FINISH 30 minutes
¹⁄2 of a small pineapple, peeled, cored, and cut into spears 1 medium papaya or large mango, halved, seeded, peeled, and cut into 4-inch spears 2¹⁄2 cups strawberries, halved if desired ¹⁄4 cup lime juice 2 Tbsp. honey 1 Tbsp. snipped fresh cilantro ¹⁄4 tsp. ground ancho chile pepper Shredded or ﬂaked coconut (optional)
1. In a large bowl combine pineapple, papaya, and strawberries. 2. In a small bowl combine lime juice, honey, cilantro, and ground ancho pepper. Drizzle over fruit. If desired, sprinkle with coconut and/or additional ancho chile. Serve immediately or cover and chill up to 4 hours. Makes 4 servings. PER SERVING 117 cal., 1 g fat (0 g sat. fat), 0 mg chol., 8 mg sodium, 30 g carb., 4 g ﬁber, 23 g sugars, 1 g pro.
DE AD D
CARAMELIZED PEARS Roasting fruit causes their natural sugars to melt into a thick, caramely syrup, adding a rich, deep ﬂavor.
EAT TO FEEL GOOD
BEEF, PORK & LAMB
DESSERTS & SWEETS
► Andouille-Stuﬀed Peppers with Roasted Green Beans .......................... 75 ► Beef Lettuce Wraps with Miso-Yogurt Sauce .................................39 ► Blistered Bean and Beef Stir-Fry.. 44 ► Coconut-Crusted Pork Tenderloin..........................................73 ► Farro and Brussels Sprouts Bowl with Prosciutto ...........................................30 ► Garlic Pork and Sweet Potato Hash ................................................ 87 ► Lamb and Shiitake Kofta Sliders..52 ► Lime-Peppercorn Brisket with Chunky Guacamole ...............................89 ► Maple-Pork Wilted Salad .................. 78 ► Mediterranean Flat Iron Steaks....73 ► Pineapple-Pork Fried Rice ................. 21 ► Pork Roast and Harvest Vegetables....................................................60 ► Steak Tacos .................................................92 ► Thai Rice Noodle and Grilled Steak Salad...................................................17 ► Vietnamese Carrot Salad Bowls...34
► Maple Skillet Apple Crisp with Walnut-Flax Topping..............................94 ► Roasted Pears with Date-Pepper Syrup ................................95 ► Tropical Fruit with Honey-Lime Syrup.................................................................95
► Shakshuka .....................................................23 ► Soft-Boiled Eggs ......................................42 ► Squash, Bacon, and Feta Breakfast Bake ........................................... 19 ► Strawberry Cashew Milk ....................55 ► Toasted Quinoa-Harissa Yogurt Bowls ...............................................30
DRESSINGS, DIPS & TOPPERS
FISH & SEAFOOD
► ► ► ► ► ► ► ► ► ► ► ► ► ► ► ► ► ► ► ► ►
► Almond-Pesto Fish with Kale and Mushroom Grain Bowls............50 ► Arctic Char with Green Olive and Lemon Dressing .............................20 ► Garlic-Roasted Salmon and Brussels Sprouts ........................................47 ► Korean Ahi Poke Bowl ........................45 ► Roasted Salmon with Herbs and Yogurt ...................................42 ► Seared Scallops with Arugula Sauce........................................... 77 ► Spinach and Chile Salmon Cakes ............................................79 ► Spinach, Scallop, and Quinoa Salad .............................................48 ► Warm Citrus Shrimp Salad...............59
CHICKEN & TURKEY ► Buﬀalo Chicken and Rice..................89 ► Cheesy Italian Beans with Chicken .................................................71 ► Chicken and Spinach Dumplings ..22 ► Chicken Burgers with Smoky Succotash .................................... 74 ► Chicken, Cauliﬂower, and Hazelnut Pasta ...........................................91 ► Chicken with Apple-Vegetable Slaw Stir-Fry ................................................ 76 ► Cilantro-Ginger Chicken with Peanuts ...........................................................49 ► Greek Chicken Kabobs........................93 ► Herb-Roasted Chicken with Veggies ................................................64 ► Jerk-Marinated Chicken and Caribbean Rice Bowls .........................32 ► Korean Chicken Tacos .........................37 ► Mexican Chopped Salad with Jalapeño Dressing .......................90 ► Roasted Garlic TurkeyChickpea Patties ....................................... 61 ► Skillet Chicken Thighs with Grape Tomatoes and Greens ......................... 87 ► Tomato-Basil Turkey Burgers ............17 ► Vietnamese Chicken and Cabbage Salad........................................53 ► Wilted Greens and Lentil Bowls with Charred Red Onion ...................29
EAT TO FEEL GOOD
► ► ► ► ► ► ► ► ►
Aquafaba Whipped Cream .............56 Arugula Sauce...........................................77 Basil Pesto ....................................................80 Blueberry Salsa ........................................83 Bruschetta Topping .................................17 Cashew Cheese........................................57 Cashew Cream .........................................56 Charred Cucumber Salsa..................82 Chimichurri ....................................................84 Chipotle Cashew Cheese ..................57 Chunky Guacamole ...............................89 Classic Sauerkraut ...................................41 Coconut Milk Whipped Cream......56 Cucumber Relish ......................................93 Garlic-Herb Cashew Cheese ..........57 Gremolata ...................................................... 81 Harissa ............................................................85 Mango Salsa ..............................................73 Olive Tapenade ........................................84 Orange-Poppy Seed Dressing ......49 Peach, Avocado, and Rosemary Salsa ........................................83 Pear-Juniper Berry Sauerkraut........41 Pickled Radishes.......................................45 Quick Orange Gremolata .................60 Quick Sauerkraut and Apples........39 Ranch Dressing Mix...............................88 Romesco Sauce ........................................ 81 Tomatillo Salsa ..........................................82 Triple-Pepper Hot Sauce ...................80 Zhoug ..............................................................85
EGGS & BREAKFAST ► ► ► ► ► ► ► ► ► ► ► ►
Chocolate-Hazelnut Milk....................55 Coconut Milk...............................................55 Easy Omelets ..............................................18 Flax and Walnut Granola...................71 Ginger-Acai Bowls ..................................42 Ginger-Berry Smoothie .......................38 Greek Omelets............................................18 Italian Omelets ...........................................18 Miso-Egg Soup ........................................ 44 Multigrain Cereal Bowl ........................34 Nut Milk ..........................................................55 Orange-Honey Overnight Oats....68
VEGETARIAN MAINS & SIDES ► Beet Noodle Salad ...............................25 ► Black Bean and Quinoa Tacos .....63 ► Bulgur-Cauliﬂower Bowls with Olive Dressing.................................33 ► Caribbean Rice.........................................33 ► Chickpea Salad ........................................68 ► Coconut, Acorn Squash, and Carrot Soup .....................................62 ► Fattoush Salad ..........................................66 ► Fennel, Grapefruit, and Feta Salad ..................................................... 51 ► Root Veggie Salad with MisoTurmeric Dressing ....................................48 ► Sesame-Ginger Oats with Mushrooms and Charred Green Onions ..............................................31 ► Soba Noodle Bowls ..............................42 ► Stewed Favas with Fennel and Sweet Potatoes .........................................65 ► Sweet Potato Burrito Bowls .............32 ► Sweet Potato-Pomegranate Slaw ...................................................................66 ► Tahini-Ginger Noodles and Veggies .................................................71 ► Whole Grain Pasta with Eggplant, Mint, and Oregano ................................68 ► Zucchini Ribbons, Pasta, and Arugula ................................................26
Eat to Feel Good™ (ISSN 2576-0734), 2018. Eat to Feel Good is published annually in January by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. In Canada: Mailed under Publications Mail Sales Product Agreement No. 40069223. Canadian BN 12348 2887 RT. Better Homes & Gardens is a registered trademark in the United States, Canada, and Australia. Better Homes & Gardens marca registrada en México. © Meredith Corp. 2018. All rights reserved. Printed in the U.S.A.