Better Homes & Gardens Eat To Feel Good - 2018

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PA I N R E L I E F
IS NOW
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O U R F I R S T C O N C E N T R AT E D P I L L
W O R K S AT L I Q U I D S P E E D .
Use as directed. © Pfizer 2017

TABLE OF CONTENTS
89
ge
pa
4 HEALTH AS A
E,
RIC
MOVING TARGET
LO CHICKEN AND
6 8 LIFESTYLE CHANGES
8 DON’T STRESS
Mood foods and strategies
for managing stress. Step
FFA
away from the french fries.
BU
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 46 THE A.I. DIET 72 DIET TRY-IT
and recipes to stand in for Eat smart to lessen the Before you go all in on a
your favorite noodle and potential for ongoing new diet, check these tips
pasta dishes. chronic inflammation. and recipes for maximizing
your wellness goals.
28 POWER BOWLS 54 ALTERNATIVE DAIRY
Layer grilled, roasted, Buyable and DIY-able 80 HIGH-POWER SAUCES
steamed, and fresh dairy-free milks, yogurts, Quick, fresh recipes to dip,
ingredients to build and cheeses. drizzle, and toss into your
nutrient-rich bowls. Your dinner rotation.
#SadDeskLunch is about to 58 WHOLE FOOD
get a lot more interesting. KICK STARTER 86 HEALTHY+
Clean up your eating by Weeknight-friendly,
36 TO YOUR (GUT) HEALTH kid-friendly, make-ahead,
eliminating processed foods
High-impact choices to and budget-conscious
better your GI health, and ingredients, and trying
recipes—all made with
including fermented foods new recipes full of whole
whole ingredients.
and their restorative effect grains, fresh fruits and
on the gut. veggies, and lean proteins. 94 FRUIT-FORWARD
DESSERTS
42 TWO DAYS OF 68 TWO DAYS OF FIBER Lower-sugar, naturally sweet
PROBIOTICS Two days of breakfast, recipes to shut down your
Breakfast, lunch, dinner, lunch, dinner, and snack sweet tooth.
and snack recipes with a ideas to meet and beat
crock-full of probiotics. your daily fiber goal. 96 RECIPE INDEX
EAT TO FEEL GOOD | 1
eatto feel
Editor CARRIE BOYD
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good TM
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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
felt better.
Nutritional science is evolving Andrea Bemis,
Dishing Up The Dirt
almost faster than we can respond, @andreabemis
and reliable, evidence-based
research is often buried under
unsubstantiated claims and detox
schemes. That’s why we’re here—
I used to buy bottled low-fat salad with research-backed info, tips, and
dressing. I’d eat it for lunch drizzled recipes—to help you eat to feel
over greens with a few grilled good on the daily.
chicken pieces and some packaged Inspiration and motivation for Lauren Ash,
Black Girl In Om
croutons. Have you ever tried living well are everywhere if you’re @hellolaurenash
low-fat dressing? It’s not good. But it in the market. Instagram is my
was a way to cut a few calories (all favorite platform for keeping up on
diligently calculated and tracked), new ingredients, healthy recipes (or,
and I was forever chasing the same #realtalk, photos of healthy recipes),
weight loss and wellness goals— at-home workouts, and the latest
without much success. I’ll blame the in wellness and self-care. See (and
bottled low-fat salad dressing. follow) a few of my favorites, right.
There’s no single food you can If you made a resolution to Renee Byrd,
Will Frolic for Food
eliminate from your diet or any prioritize your health this year, @willfrolicforfood
supplement you can add to catapult start with this magazine. Flag
you to perfect health, but the new some new recipes, make a plan
version of healthy is one I can for eating more whole foods, and
subscribe to. take a minute for yourself—even
I’m leaning into the notion of if that means skipping the gym
feeling good by eating mostly and spending a moment browsing
whole, real ingredients and plant- Instagram.
base foods; balancing stress Madeleine Shaw,
with workouts I (pretend to) Get the Glow
@madeleine_shaw_
enjoy; getting all the sleep I can;
celebrating small health victories; CARRIE BOYD, EDITOR

WHAT’S UP
WITH FATS?
Healthy fats and oils are
HEALTH AS A
necessary additions to any
diet (and they add flavor and
tenderness to foods). All fats
MOVING TARGET
and oils are made up of a
combination of different fatty
acids or fats, and commonly
classified by the levels of
saturated, monounsaturated,
Maintaining a healthy lifestyle among changing
polyunsaturated, and trans
trends, information, and research is notoriously fats they contain.
challenging. New, sometimes conflicting (and
oftentimes inconclusive) studies advise what we
▼
Olive oil, canola oil, peanut oil,
should eat, how we should move, and how much and avocados are rich in
MONOUNSATURATED FATS: heart-
sleep our bodies require for peak health. And it healthy fats that can help lower LDL
doesn’t help that “healthy” is a subjective word that (bad) cholesterol while maintaining
HDL (good) cholesterol and blood
means something different to everyone. Here are sugar levels.
some tips for navigating the big picture in an
ever-shifting sea of advice.
▼
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,
MAKE A PLAN. walnut, and corn oils are all
Be selective and regimented polyunsaturated fats.
with your lifestyle changes— ▼

SATURATED FATS are usually solid
you can only focus on so
at room temperature (butter,
much at one time. Once you’ve coconut oil) and, in the past, have
worked toward meeting a been linked to high cholesterol and
an increased risk for heart disease.
DO YOUR RESEARCH. goal (say, getting more sleep),
More recent research suggests
The internet and social media work on your next health goal, eating saturated fats and sources of
are fraught with get-fit-quick setting a realistic timeline to saturated fats (red meat, full-fat
dairy) can be part of a healthy
schemes, supplements, and get there.
lifestyle in moderation.
unsubstantiated or unsourced
writing. If you’re basing
▼
Artificial TRANS FATS, created
your health decisions on through a process that makes liquid
secondhand research results, SEE A PROFESSIONAL. oils solid, are typically used to
increase the shelf life of packaged
make a note of who funded Be wary of health and foods and for deep-frying. Eating
the original studies. If research wellness advice that suggests lots of trans fats can raise LDL (bad)
was funded by a company taking artificial supplements cholesterol, lower HDL, and
increase the risk for heart disease,
that could benefit from a (without clear substantiated stroke, and type 2 diabetes.
certain outcome, dig a bit research to support them)
deeper. Large-scale, or eliminating entire food BOTTOM LINE
longitudinal studies funded groups. Before you make an Cook with fats and eat ingredients
by a third party provide more extreme lifestyle change, chat high in polyunsaturated and
monounsaturated fats. Don’t
accurate, objective results. with your doctor about your deprive yourself of saturated fats
plans and goals. in moderation, but avoid trans fats.
4 | EAT TO FEEL GOOD

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Go to THEMAGNOLIAJOURNAL.COM/QUICK
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 GO
VEGETARIAN
extremism can potentially (OR CUT YOUR
derail your health goals MEAT INTAKE).
Eat meat-free one night per week
before you get past Day One. for your health, budget, and the
Make gradual changes environment. Stretch ground
meat in burgers, tacos, and pasta
that get you closer to your sauces by using half the amount
of meat and supplementing with
overall goal.
chopped mushrooms and/or
veggies. The meat will help flavor
the veggies during browning,
and the veggies will add
more texture.
6| EAT TO FEEL GOOD

STEP UP
YOUR FITNESS.
The American Heart Association
(AHA) recommends 150 minutes
of moderate exercise (or
75 minutes of vigorous exercise)
per week for cardiovascular
DRINK
health. Find enjoyment in taking
group fitness classes, working
MORE out with friends, or listening to
WATER— a podcast during a walk.
AND LESS OF TAKE YOUR CUE.
At the very least, enjoy the
EVERYTHING ELSE. Next time you’re reaching for a post-workout endorphins.
Dehydration can cause your snack, take a pause and check in

energy levels, cell and tissue with your body. Are you hungry,
regeneration, and immune or are you bored, stressed,
functions to bottom out. Shoot for thirsty, or reaching for lunch just
sipping on half your weight in because it’s noon? If you’re
ounces per day (i.e., 150 pounds = hungry, full steam ahead—but
75 ounces). Most sodas, energy stop eating when you can feel
drinks, juices, smoothies, and the food in your stomach but
coffee shop drinks are loaded you’re not uncomfortable or
with calories (mainly from sugar). overly stuffed.
That means cutting back on
alcohol, too. While a nightly glass
of wine can do your heart some
good, most booze CHILL OUT.
provides little Sleep deprivation and
nutritional value. stress negatively affect both
mental and physical health (and
can greatly reduce the longevity
SAY NO TO of a healthy life). The National

Sleep Foundation recommends
PROCESSED an average of 8 hours of sleep
MORE OFTEN. per night for adults. Recent SHOW YOURSELF
Cut back on packaged research suggests getting 6 or SOME GRACE.
convenience foods and foods fewer hours of sleep per night Lasting change takes time. An
made with artificial ingredients. can have serious consequences indulgent dinner or a lackluster
Try to stick to unprocessed whole for your concentration, memory, week at the gym will happen.
foods—fresh fruits and veggies, and immune system. Combat Be kind to yourself and know
lean proteins, whole grains—and stress with exercise, meditation, missteps are normal and
food made with real ingredients. vacation, and eating foods that forgivable. It’s not so much
For more on whole food eating positively affect your mood what you do in a single day but
and for recipes, see page 58. (see page 9 for examples). what you do in the long run.

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 EXERCISE LACK OF
36%
has powerful effects on SLEEP
mood and behavior,
AFFECTS
both in the short and
long term. Moving more YOUR
OF AMERICANS
SKIPPED A MEAL
can help raise serotonin BRAIN’S STRESS STAT
levels in the brain,
43%
IN THE LAST
bringing on a rush of
ABILITY TO
MONTH BECAUSE
OF STRESS.
mood-boosting REGULATE
endorphins.
Eating meals and YOUR
snacks on a EMOTIONAL OF AMERICANS
30 to 60
regular schedule— SAY THEY
and including RESPONSES.
OVEREAT
Meanwhile,
protein and good
MINUTES elevated cortisol
OR EAT
fats in your
of moderate levels and
UNHEALTHY
diet—will help keep
activity FOODS TO
blood sugar levels heart rate
every day. MANAGE
and hormones can prevent
balanced. restful sleep. STRESS.

UPPERS
When you follow a healthy diet,
DOWNERS
No need to completely eliminate
over time your body rewards you with these foods, but cutting back can help
better physical and mental health. balance your moods.
DARK PURPLE FRUITS

& VEGGIES SWEETENERS
Dark berries, cherries, pomegranates, Studies have shown sugar substitutes
red grapes, red cabbage, and beets can block the body’s cell receptors
contain anthocyanins, which can help for serotonin, leading to irritability,
the brain produce dopamine. depression, and frequent headaches.
PRESERVATIVES
& PACKAGED FOODS
Dark chocolate is full of serotonin,
a chemical that acts as an
antidepressant, and contains a Evidence suggests preservatives in
compound called anandamide, a packaged foods can overstimulate the
neurotransmitter that can help prevent neurons in the brain, causing feelings
depression. (The flavonoids that help of restlessness, panic, and moodiness.
lower blood sugar and reduce bad
cholesterol are an added bonus.)
SUGAR
Sugar can have an immediate feel-
OMEGA-3 FATS good effect, likely due to a sudden
Most readily available in fatty fi sh spike in dopamine. But eating too
(salmon, tuna, mackerel, sardines), much of it over the long run can
walnuts, and flaxseeds, omega-3 disrupt the body’s hormone balance
fat has been shown to work as well and mood-regulation mechanisms.
as antidepressant medications in
preventing signs of depression—without
potentially harmful side effects.
IMPROVE ADAPTOGENS
DARK LEAFY GREENS YOUR Adaptogens are
MOOD
Kale, spinach, Swiss chard, collard buzzy natural
greens, and other dark leafy greens
are high in folate. Folate deficiency supplements
has been linked to a greater risk of
A MAGNESIUM popping up in juices,
developing depression and dementia,
especially in the elderly. (Lentils and
DEFICIENCY CAN LEAD smoothies, and
TO ANXIETY (AND
beans are also good sources of folate.) ground powders.
INSOMNIA).
Eat almonds,
Their names—Moon
TURMERIC sunflower seeds, bananas, Juice, Sun Potion—
Turmeric’s high level of curcumin, an spinach, beans, and
are mystical and
antioxidant compound, can make cashews to hit your
treatment for depression more effective recommended daily target intriguing, but the
when combined with standard therapy (310–320 mg for women; alleged health
and, in some cases, can be as effective 400–420 mg for men).
as medication in treating depression. benefits (stress relief,
ZINC PLAYS A PART
IN HOW YOUR BRAIN an immune system
AND BODY RESPOND boost, a healthy
TO STRESS.
digestive system, and
chiles their kick, can also give your Low zinc levels have been
mood a boost by releasing endorphins. linked to irritability, lethargy, more) from these
and depression. Include plant-, herb-, and
chicken, yogurt, oysters,
beef, pork, chickpeas, and mushroom-base
One to two cups of tea or coffee Swiss cheese in your diet to supplements have
boost your mood by promoting the hit the recommended daily
allowance of zinc (8 mg for
yet to be proven by
production of new neurons, having an
antidepressant effect. women; 11 mg for men). reliable research.

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 sleep—every night.
ZZ
Z
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.
DAY-AND-
NIGHT
LIGHTS
Sync with A
your natural Bergamot and BOOST
circadian neroli give this OF
rhythms— linen spray a
clean, herbal, ENERGY ► BANANAS
these LED citrusy scent. Counting down ► FISH
smart bulbs $38; themotley the hours until ► CHICKPEAS
turn warm .com bedtime? Up your
High in vitamin B,
and soft at daytime energy
which is necessary for
night, vibrant by eating foods
making melatonin.
high in B vitamins
and bright in SHOWS and protein (eggs,
the morning.
GE C-Life YOU GET A MORE beans, meat, tofu,
spinach), whole
and C-Sleep COMFORTABLE grains, and foods
combo, $75;
NIGHT’S SLEEP
with lots of vitamin
cbyge.com C and a high water
ON SHEETS WITH content (oranges,
sweet peppers,
A FRESH SCENT. strawberries).
S LEEP S TAT
19%
People who make
their bed are could be the secret to a restful night’s sleep.
► WHOLE GRAINS
19 percent more Focusing on breathing and your body which regulates

likely to sleep well. helps relieve tension and worries. melatonin and quiets the
nervous system.
SLEEP
SABOTEURS
CAFFEINE
Because caffeine
lasts 8 to 10 hours
in your body, your WAKE-UP TIME
latte cutoff is early ALCOHOL Inconsistency
afternoon. Also It keeps you out here upsets your
watch out for of the deeper body’s sleep
drinks with an stages of sleep. pattern. Better to ► LEAFY GREENS
added stimulant, Your last drink get up at the
such as guarana should be three same time—even deficiency may make falling
and ginseng. hours before bed. on weekends. asleep more difficult).

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
(optional; yogurt,
Greek yogurt,
silken tofu, protein
powder, etc., or 1 to
2 Tbsp. nut butter)
A DRINKABLE BLEND OF
FRUITS AND VEGGIES +
1 CUP GREENS
is a sure-shot way to get quick energy and nutrients. (optional; spinach,
kale, etc.)
Smoothie stir-ins and additives are popular—
and while many have proven health benefits, +
1 TO 2 TSP.
a number of trendy toppers have alleged SWEETENER
(optional; honey,
benefits that have not been confirmed. maple syrup, etc.)
Here's the scoop.

BEE POLLEN
► Alleged antibacterial, antifungal,
*Alleged health benefits have not been confirmed by reliable evidence.
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
CHIA SEEDS
► Rich in fiber (5 g per
1 Tbsp. chia seeds)
and antioxidants
► Good plant source of
heart-healthy omega-3 fats POWDERED
► Help lower cholesterol
Research for some of these stir-ins is inconclusive and ongoing. Check with your doctor before incorporating these
(oil-extracted and
dehydrated peanuts)
into your diet, especially if you are pregnant, breastfeeding, and/or have a compromised immune system.
► 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 (ground and powdered
promote healthy sleep maca root)
► May boost immune function
and positively affect energy
levels and focus
► Considered an adaptogen,
(stone-ground dried which potentially helps the body
green tea leaves rich adapt to stressors by decreasing
in chlorophyll) stress-activating enzymes
► 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

► Promotes good bacteria
growth for improved
gut health and digestion
► May improve immune function
and aid in weight loss
HEMP SEEDS
► High protein
(5 grams per 2 Tbsp.)
► Whey protein powder is and fiber (2 grams
considered a complete protein (it per 2 Tbsp.) counts
has all 9 essential amino acids) and ► Rich in omega-3
is helpful for maintaining skeletal and omega-6
muscle mass, and may contribute healthy fats
to muscle mass and strength
► 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
ALL
PROTEIN
EVERYTHING
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.
MS
RA O
25
G
RO EI
N
P
RS
UR GE
URK EY B
TOMATO - BASIL T
TOMATO-BASIL
TURKEY BURGERS
START TO FINISH 30 minutes
2 lb. ground turkey

2 Tbsp. snipped fresh basil
2 Tbsp. finely chopped oil-packed
dried tomatoes
1 tsp. salt
¹⁄2 tsp. black pepper
4 whole grain rolls or hamburger buns,
split and toasted
1 yellow sweet pepper, roasted
and cut into strips (tip, below) or
³⁄4 cup bottled roasted red sweet
pepper strips
1 recipe Bruschetta Topping or
purchased fresh bruschetta topping
2 cups lightly packed arugula
(optional)
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. MS
RA O
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2. Coat a grill pan with nonstick cooking
G
spray; heat over medium heat. Add

patties; cook 10 to 13 minutes or until RO EI
N
P
T
done (165°F), turning once.
3. Serve burgers on roll halves with
roasted pepper, Bruschetta Topping, and
TH
if desired, arugula. Makes 8 servings AI
RIC
EN
(1 sandwich each). OOD
LE A N
D G R I L L E D ST E A K S A L A D
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
THAI RICE NOODLE AND 1. Finely shred zest from two of the limes;
with 2 Tbsp. olive oil; season to taste with GRILLED STEAK SALAD juice to get ¹⁄4 cup. In a small bowl whisk
PREP 20 minutes together 1 Tbsp. of the fish sauce, 1¹⁄2 tsp.
salt and black pepper. of the brown sugar, the lime zest, oil, and
MARINATE 15 minutes
TIP To roast a sweet pepper in a grill pan, garlic. Place steak in a resealable plastic
GRILL 15 minutes
quarter pepper lengthwise; remove stem, bag; pour mixture over steak. Seal bag,
seeds, and membranes. Cook pepper 3 limes turning to coat. Marinate in refrigerator
quarters, skin sides down, over medium 3 Tbsp. fish sauce 15 minutes or up to 24 hours. Drain;
heat 10 minutes or until charred and very 1 Tbsp. brown sugar discard marinade.
tender. Wrap pepper in foil; let stand 1 Tbsp. vegetable oil 2. Grill steak, covered, over medium heat
15 minutes or until cool enough to handle. 2 cloves garlic, minced 15 to 18 minutes or until desired doneness.
Peel off and discard skins. Cut pepper 12 oz. beef shoulder top blade Cover. Let rest 5 minutes.
into strips. (flat-iron), flank, or skirt steak, 3. Meanwhile, for dressing, combine lime
PER SERVING 282 cal., 15 g fat (4 g sat. fat), trimmed juice, remaining fish sauce, remaining
89 mg chol., 543 mg sodium, 11 g carb., 1 Tbsp. water brown sugar, the water, and the crushed
1 g fiber, 3 g sugars, 25 g pro. ¹⁄4 tsp. crushed red pepper red pepper.
8 oz. flat rice noodles, cooked,
3. In a large bowl combine noodles,
drained, and rinsed
lettuce, cucumber, carrots, basil, and mint.
2 cups torn romaine or leaf lettuce
Thinly slice steak against the grain;
Ground turkey breast is all
1³⁄4 cups thinly sliced seedless cucumber1
arrange on salad. If desired, sprinkle with
white meat; ground turkey cup thinly bias-sliced carrots
peanuts. Cut remaining lime into wedges.
contains some dark meat, ¹⁄2 cup fresh basil leaves
which gives it a richer color ¹⁄3 cup fresh mint leaves Serve salads with dressing and lime
and makes a more juicy burger wedges. Makes 4 servings.
(the extra fat in the dark meat
¹⁄2 cup peanuts, coarsely chopped
(optional) PER SERVING 400 cal., 9 g fat (3 g sat. fat),
adds flavor and moisture).
55 mg chol., 927 mg sodium, 56 g carb.,
3 g fiber, 6 g sugars, 22 g pro.

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
MS
impacting their risk RA O
14
G
of heart disease.
Don’t skip the yolk!
RO EI
N
P
It has about half T

the protein and a
TS
good portion of M E LE
EASY O
the vitamins and
healthy fats.
EASY OMELETS 2. In an 8-inch nonstick skillet melt half of omelets with avocado and/or pepper.
START TO FINISH 20 minutes the butter over medium-high heat just Makes 2 servings (1 filled omelet each).
until a drop of water sizzles. (Or coat PER SERVING 212 cal., 15 g fat (7 g sat.
4 eggs skillet with nonstick cooking spray.) Add fat), 387 mg chol., 243 mg sodium, 4 g
¹⁄4 cup water half of the egg mixture (about ¹⁄2 cup). carb., 1 g fiber, 2 g sugars, 14 g pro.
1 Tbsp. butter It should start to set immediately.
¹⁄2 cup chopped tomato 3. Using an inverted spatula, carefully
¹⁄4 cup sliced sautéed mushrooms
push cooked portions at edges toward
¹⁄4 cup chopped cooked broccoli
center so uncooked portions flow GREEK OMELETS Prepare as directed, except
¹⁄4 cup sliced cooked asparagus use 1⁄4 cup each chopped fresh spinach and
underneath, tilting pan as needed.
2 Tbsp. shredded cheddar cheese canned artichoke hearts, 2 Tbsp. crumbled
(optional) 4. When top is just set, spread about half
feta cheese, and 1 Tbsp. chopped pitted
Sliced avocado (optional) each of the tomato, mushrooms, broccoli, Kalamata olives for the fi lling.
Cracked black pepper (optional) and asparagus, and, if desired, cheese
ITALIAN OMELETS Prepare as directed, except
over half of the omelet. Using spatula,
use 1⁄4 cup each snipped fresh basil and cut-up
1. In a medium bowl whisk together fold omelet in half over filling. Invert onto roasted red sweet pepper, 1 link chopped
eggs and the water until combined but a plate. Repeat with remaining butter, Italian-flavor cooked chicken sausage, and
not frothy. egg mixture, and filling. If desired, top 1 Tbsp. grated Parmesan cheese for the fi lling.

SQUASH, BACON, AND
FETA BREAKFAST BAKE
PREP 35 minutes
Spaghetti squash
is rich in fiber, BAKE 1 hour at 375°F + 25 minutes at 350°F
vitamins C and B6,
and potassium. Its 1 3-lb. spaghetti squash
shreddable, strandlike 2 eggs, lightly beaten
texture makes it a
common (low-carb, ¹⁄3 cup finely shredded Parmesan cheese
gluten-free) 3 Tbsp. all-purpose flour
alternative to pasta. 2 Tbsp. snipped fresh sage
6 slices lower-sodium, less-fat bacon,
coarsely chopped
3 cups coarsely chopped, trimmed Swiss
chard, kale, and/or spinach
2 oz. feta cheese, crumbled
SQUASH , BAC
ON , A 6 eggs
ND
FE T
AB
RE
AK 1. Preheat oven to 375°F. Line a baking pan
FA
S TB
AK with parchment paper. Cut squash in half
E 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
Reynolds Kitchens 6 servings ( ¹⁄6 casserole + 1 egg each).
Parchment Paper makes MS PER SERVING 229 cal., 12 g
roasted spaghetti squash RA O
15
G
fat (5 g sat. fat), 262 mg chol.,

F
easy to clean up.

480 mg sodium, 16 g carb., 3 g
RO EI
N
P
T fiber, 5 g sugars, 15 g pro

ARCTIC CHAR WITH
GREEN OLIVE AND
LEMON DRESSING
4 5-oz. fresh or frozen arctic char

or salmon fillets, skin on, about
People who regularly eat
¹⁄2 to ³⁄4 inch thick fatty fish may have a lower
1 lemon risk of developing macular
¹⁄2 cup green olives with pits, degeneration, a leading
rinsed, pitted (tip, below), and cause of vision impairment
and blindness.
coarsely chopped
1 Tbsp. capers, rinsed and
drained
4 Tbsp. olive oil
Coarse salt
Freshly ground black pepper
¹⁄2 cup loosely packed fresh Italian
parsley leaves, coarsely
chopped
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
AR
sodium, 2 g carb., 1 g fiber,

29
G
CT
1 g sugars, 29 g pro.
IC
CH
RO EI
N
P
AR
T W
TO PIT OLIVES, place on a IT
H
cutting board and crush, one GR
EE
at a time, with the side of a N
OL
chef’s knife. Pull olive pieces IV
EA
ND
away from the pit. LE M
ON
DRE
SSIN
G
MS
RA O
31
F
RO EI
N
P
T
CE
RI
D
F RI E
RK
LE - PO
PI N E A PP
PINEAPPLE-PORK 1. In a small bowl combine egg and egg

FRIED RICE whites. In a wok or extra-large skillet heat
START TO FINISH 45 minutes the 2 tsp. of the oil over medium-high DAILY
heat. Add meat; cook and stir 3 to
5 minutes. Remove meat.
PROTEIN
1 egg The amount of
2 egg whites 2. Add remaining 3 tsp. oil to wok; heat protein your body
5 tsp. corn, canola, or vegetable oil over medium-high heat. Add pineapple, needs varies based
1 lb. pork tenderloin, trimmed and cut carrot, celery, green onions, and ginger; on your health,
into bite-size pieces cook and stir 3 to 4 minutes or until activity level, age,
1 cup chopped fresh pineapple vegetables are tender. Add garlic; cook etc. If you are
¹⁄2 cup thinly sliced carrot and stir 30 seconds more. under 65, shoot for
¹⁄2 cup thinly bias-sliced celery 0.36 grams of
3. Add egg mixture. Cook, without
¹⁄2 cup sliced green onions protein per pound
stirring, 5 to 10 seconds or until egg sets
2 tsp. grated fresh ginger of body weight per
on bottom but remains runny on top. Add day (or 0.8 grams/
2 cloves garlic, minced
rice; cook 1 minute, turning and tossing kilogram). If you are
2 cups cooked jasmine rice
constantly. Return cooked meat to wok; older than 65, you
¹⁄2 cup frozen peas, thawed
add peas, soy sauce, and cilantro. Cook may need
3 Tbsp. reduced-sodium soy sauce
and stir until heated through. If desired, 0.55 grams per
1 Tbsp. snipped fresh cilantro
serve with peanuts, lime wedges, and/or pound of body
Finely chopped peanuts, lime
sriracha sauce. Makes 4 servings weight per day
wedges, and/or sriracha sauce
(1¹⁄2 cups each). (1.2 g/kg) to
(optional) maintain muscle
PER SERVING 386 cal., 11 g fat (2 g sat. fat),
mass.

CHICKEN AND In a Dutch oven combine broth and thyme.
SPINACH DUMPLINGS Bring to boiling.
START TO FINISH 45 minutes 2. Place the 1⁄4 cup flour in a shallow dish.
Using a teaspoon, scoop a portion of
2 eggs, lightly beaten dough into flour. Gently roll dough to coat,
2 cups packed fresh spinach, chopped forming an oval shape. Drop coated
1 cup ricotta cheese dough, one-fourth at a time, into broth.
³⁄4 cup all-purpose flour Simmer 1 to 11⁄2 minutes or until dumplings
¹⁄2 cup finely shredded Asiago cheese float, stirring once or twice to keep
1 tsp. lemon zest dumplings from sticking together. Using a
1 32-oz. carton reduced-sodium slotted spoon, remove dumplings from
chicken broth
Dutch oven. Repeat with remaining dough.
1 Tbsp. fresh thyme leaves
3. Add carrot to broth; cook 5 minutes or
¹⁄4 cup all-purpose flour
until soft. Return all dumplings to Dutch
¹⁄3 cup thinly sliced carrot
2 cups shredded or chopped cooked
oven. Stir in chicken. Top servings with
chicken additional thyme, lemon zest, and/or
Snipped fresh thyme, lemon zest, Asiago cheese. Makes 4 servings
and/or finely shredded Asiago cheese (11⁄2 cups each).
1. In a bowl combine the first six ingredients 204 mg chol., 886 mg sodium, 29 g carb.,
(through lemon zest). (Dough will be soft). 2 g fiber, 2 g sugars, 41 g pro.
MS
GO RA O
41
G
MACRO RO EI
N
P
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
CH
diet sees food as IC
KE
fuel, encourages NA
ND
you to learn and S PI N
ACH D
think about how UM P LI N G S
individual foods
make you feel,
and is highly
customizable.

SHAKSHUKA
The phytonutrient PREP 30 minutes
capsaicin in
COOK 15 minutes
jalapeños has the
potential to lower
the risk of high blood 2 Tbsp. olive oil
pressure and stroke, 1¹⁄4 cups chopped red sweet
as well as give pepper
metabolism a
1 cup chopped onion
small boost.
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 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
MS whites are set and yolks are
RA O
9
G
desired doneness. Top with

cheese and cilantro and/or
RO EI
N
P
T oregano. Makes 6 servings

S HAK
SHUK A (1 egg + ²⁄3 cup tomato mixture
each).
(3 g sat. fat), 192 mg chol.,
478 mg sodium, 11 g carb.,
CHILE PEPPERS contain

oils that can irritate your
skin and eyes. Wear plastic or
rubber gloves when working
with them.

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
VEGGIE TOOLS
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
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
BEET NOODLE SALAD ceramics.com
PREP 20 minutes
CHILL 4 hours
¹⁄3 cup balsamic vinegar

¹⁄3 cup olive oil
¹⁄2 tsp. salt
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).
ZUCCHINI RIBBONS, slicer or vegetable peeler, cut zucchini
PASTA, AND ARUGULA lengthwise into spirals or thin ribbons.
TO MARKET, START TO FINISH 30 minutes Place zucchini in a colander; pour

undrained fettuccine over zucchini.
TO MARKET 6
2
oz. dried multigrain fettuccine
medium zucchini or yellow
Immediately run cold water over
fettuccine mixture to cool; drain well.
Purchased veggie noodles summer squash 2. Transfer fettuccine mixture to a
and rices are gifts from the 1 lemon large bowl. Remove 1 tsp. zest and
low-carb gods when you’re 3 cups arugula squeeze 1 Tbsp. juice from lemon. Add
¹⁄4 cup pepperoncini salad peppers lemon zest and juice and next five
behind on dinner prep.
2 Tbsp. olive oil ingredients (through garlic) to
Look for our faves in your 1¹⁄2 tsp. snipped fresh oregano
fettuccine mixture; toss to combine.
prepped-produce section. 1 to 2 cloves garlic, minced
Season to taste with salt and black
Salt and black pepper
pepper. Top with almonds. Makes
SPIRALIZED Chopped toasted almonds
4 servings (2 cups each).
BUTTERNUT PER SERVING 282 cal., 11 g fat (1 g sat.
SQUASH 1. Cook fettuccine according to
fat), 0 mg chol., 381 mg sodium, 37 g
package directions (do not drain).
carb., 4 g fiber, 5 g sugars, 8 g pro.
Meanwhile, using a spiral vegetable
ZUCCHINI
SWEET
POTATOES
RICED
BROCCOLI
BLEND

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 noodles into

thin strips as
Slice into thin planks, you peel.
and cut planks into
strips ¼ to ½ inch wide.

POWER
BOWLS RT
BO
W
LS
,p
a ge
30
U
G
YO
SA
IS
AR
-H
OA
IN
QU
ED
ST
TOA
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 finish with fresh herbs, nuts, and crunchy toppers.
WILTED GR
EENS A
N D LE
NTI L
BOW
LS W
IT H
C HA
RRE
DR
ED
ON
IO
N
One cup of cooked

lentils has 16 grams
of fiber.
WILTED GREENS AND 4 chicken breast cutlets or 2 skinless, and radicchio. Cook and stir over
boneless chicken breast halves, cut
LENTIL BOWLS WITH in half
medium-high heat just until wilted.
Remove from skillet.
CHARRED RED ONION 1 cup sliced pear 3. Sprinkle both sides of chicken with
START TO FINISH 35 minutes 1 2-oz. wedge Parmesan cheese, remaining 1⁄4 tsp. salt and pepper. Add
shaved remaining 1⁄2 Tbsp. oil to skillet; add
1 cup green lentils, rinsed and drained,
or 3 cups purchased steamed lentils chicken. Cook over medium-high heat
1. Prepare lentils according to package 4 to 6 minutes or until cooked through
1 Tbsp. balsamic vinegar
directions. Meanwhile, for dressing, in a (165°F), turning once. Remove chicken; cut
³⁄4 tsp. kosher salt
³⁄4 tsp. black pepper small bowl whisk together vinegar, ¹⁄4 tsp. into bite-size pieces.
1 large clove garlic, minced of the salt, ¹⁄4 tsp. of the pepper, the 4. Divide lentils, wilted greens, and pear
¹⁄2 tsp. Dijon-style mustard garlic, and mustard. Slowly add ¹⁄4 cup of slices among bowls; top with chicken and
6 Tbsp. olive oil the oil, whisking constantly. charred red onion. Drizzle with dressing
1¹⁄4 cups thinly sliced red onion 2. In a 12-inch skillet heat 1 Tbsp. of the oil and sprinkle with cheese. Makes
4 cups baby kale or other hearty over medium-high heat. Add red onion 4 servings (3 oz. chicken + ³⁄4 cup lentils +
greens, coarsely chopped and ¹⁄4 tsp. each of the salt and pepper; 1¹⁄2 cups greens + 2 Tbsp. dressing each)
3 cups halved, cored, and sliced cook 8 minutes or until onion is charred, PER SERVING 606 cal., 28 g fat (6 g sat.
radicchio stirring occasionally. Remove from skillet. fat), 93 mg chol., 561 mg sodium, 45 g
Add ¹⁄2 Tbsp. of the oil to skillet; add kale carb., 8 g fiber, 8 g sugars, 45 g pro.

L WIT H PROSCIUT TO
TS BOW
S PRO U
SELS
ND B RU S
RO A
FAR
TOASTED
QUINOA-HARISSA
YOGURT BOWLS
PICTURED ON PAGE 28.
1 cup water
¹⁄2 cup quinoa, rinsed and
drained
1 Tbsp. olive oil
2 cups plain Greek yogurt
¹⁄2 cup harissa sauce
3 cups fresh baby spinach
1 cup arugula
¹⁄2 cup chopped roasted red
sweet pepper
4 slices bacon, crisp-cooked
and crumbled
2 Tbsp. snipped fresh basil
4 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. 1. In a wok or 12-inch nonstick skillet heat
2. In a large skillet heat oil over 1 Tbsp. of the oil over medium-high heat.
medium-high heat. Add quinoa; Add Brussels sprouts and onion; cook
cook 15 minutes or until lightly and stir 4 minutes or just until
toasted, stirring occasionally. If START TO FINISH 20 minutes
crisp-tender. Add prosciutto, walnuts,
quinoa browns too quickly, and garlic; cook and stir 2 minutes. Add
2 Tbsp. olive oil
reduce heat to medium. farro and remaining 1 Tbsp. oil; cook
1 10-oz. pkg. shaved Brussels sprouts
3. Spread yogurt and quinoa and stir 3 to 4 minutes more or until
or 10 oz. Brussels sprouts, thinly
into bottoms of bowls. Top with heated through.
sliced
the next six ingredients (through 2. Divide mixture among bowls and
¹⁄2 cup coarsely chopped red onion
basil). Add fried eggs. Season 2 oz. very thinly sliced prosciutto, cut drizzle with balsamic glaze. Sprinkle with
to taste with salt and black into thin strips cheese, basil, and pepper. Makes
pepper. Makes 4 servings ¹⁄2 cup chopped walnuts 4 servings (1¹⁄3 cups each).
(1¹⁄3 cups quinoa mixture + 1 fried 2 cloves garlic, minced PER SERVING 461 cal., 20 g fat (3 g sat. fat),
egg each). 3 cups cooked farro, chilled 17 mg chol., 393 mg sodium, 56 g carb.,
PER SERVING 368 cal., 19 g fat 2 Tbsp. balsamic glaze 10 g fiber, 4 g sugars, 17 g pro.
(7 g sat. fat), 209 mg chol., 2 Tbsp. shredded Parmesan cheese
663 mg sodium, 23 g carb., 3 g 3 Tbsp. snipped fresh basil
fiber, 7 g sugars, 24 g pro. Cracked black pepper

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.
SE
SA
ME
-G
IN
GE
R
O
TS
A
W
IT
H
M
US
HR
OO
MS
AN
DC
HAR
RED G
REEN ON
ION S
SESAME-GINGER OATS until oats are tender and mixture is

WITH MUSHROOMS AND thickened and creamy, stirring
occasionally.
CHARRED GREEN ONIONS 2. Meanwhile, in an 8-inch skillet heat
1 tsp. of the oil over medium heat. Add
1 cup reduced-sodium chicken broth mushrooms and ginger; cook and stir
or water (tip, right) 3 to 4 minutes or until tender. Remove
¹⁄2 cup steel-cut oats mushrooms. Add remaining 1 tsp. oil to
2 tsp. toasted sesame oil skillet. Add green onions; cook and stir
1 cup assorted fresh mushrooms, over medium-high heat 1 to 2 minutes or
chopped or sliced until charred.
1 tsp. minced fresh ginger 3. Stir mushrooms into oats. Serve in a
2 green onions, cut into 1- to bowl topped with charred green onions,
2-inch pieces soy sauce, and crushed red pepper.
1 tsp. reduced-sodium soy sauce Makes 1 serving (1²⁄3 cups).
Crushed red pepper TIP For a more creamy consistency, add
up to 1 cup more broth or water.
1. In a small saucepan bring broth to PER SERVING 474 cal., 15 g fat (2 g sat. fat),
boiling. Stir in oats. Return to boiling; 0 mg chol., 748 mg sodium, 65 g carb.,
reduce heat. Simmer 25 to 30 minutes or 12 g fiber, 4 g sugars, 21 g pro.

S
WL
E BO
RIC
AN
B BE
RI
CA
D
AN
N
KE
IC
CH
DE
AT
RI N
- MA
J ERK
SW
ET
E
PO
TA
TO
BU
RR
ITO
BO
WL S
SWEET POTATO 1. Preheat oven to 425°F. In a medium JERK-MARINATED

BURRITO BOWLS saucepan bring broth to boiling. Stir in
CHICKEN AND
rice. Return to boiling; reduce heat.
PREP 30 minutes
Simmer, covered, 45 minutes or until rice
CARIBBEAN RICE BOWLS
COOK 45 minutes PREP 25 minutes
is tender. Fluff with a fork; stir in cilantro
ROAST 30 minutes at 425°F MARINATE 6 hours
and green onion. GRILL 8 minutes
1¹⁄2 cups reduced-sodium chicken or 2. Meanwhile, in a foil-lined 15×10-inch
vegetable broth or water baking pan toss together the next five 2 8-oz. skinless, boneless chicken
²⁄3 cup uncooked brown rice ingredients (through salt). Roast breast halves
¹⁄4 cup snipped fresh cilantro 30 minutes or until potatoes are lightly 2 Tbsp. oil
browned and tender, stirring once. In a 2 Tbsp. red wine vinegar
2 Tbsp. sliced green onion
medium bowl combine beans and salsa. 2 Tbsp. orange juice
3 cups ³⁄4-inch pieces peeled sweet
3. Divide rice among bowls. Top with 2 Tbsp. thinly sliced green onion
potatoes
sweet potato mixture and bean mixture. 1 to 2 tsp. packed brown sugar
1 cup coarsely chopped red sweet
Drizzle with crema and, if desired, serve 1 Tbsp. reduced-sodium soy sauce
pepper 1 Tbsp. seeded (if desired) and finely
with lime wedges and toppings. Makes
1 Tbsp. olive oil chopped fresh jalapeño chile pepper
4 servings (1¹⁄2 cups each).
1 tsp. chili powder (tip, p. 23)
¹⁄4 tsp. salt 2 tsp. Caribbean jerk seasoning
10 mg chol., 529 mg sodium, 63 g carb., 9 g
1 15-oz. can pinto beans, rinsed and 3 cloves garlic, minced
fiber, 8 g sugars, 10 g pro.
drained ¹⁄8 tsp. salt
¹⁄4 cup salsa For a dairy-free option, swap out the 1 recipe Caribbean Rice
crema for cashew cream: Combine 1 cup
¹⁄4 cup crema or sour cream (tip, right)
raw cashews and enough boiling water to
Lime wedges (optional) 1. Place chicken in a resealable plastic
cover. Let stand, covered, 30 minutes; drain.
Toppings, such as pumpkin seeds bag set in a shallow dish. For marinade,
In a food processor combine cashews;
(pepitas), avocado, crumbled queso 1 in a small bowl combine the next
⁄2 cup water; 2 tsp. cider vinegar;
fresco, cilantro, chili powder, or 1 tsp. lime juice; 1 clove garlic, minced; and 10 ingredients (through salt). Pour
green onions (optional) 1
⁄8 tsp. salt. Cover and process until smooth, marinade over chicken. Seal bag; turn to
adding additional water as needed to reach coat chicken. Marinate in refrigerator 6 to
drizzling consistency. 24 hours, turning bag occasionally.

G
SIN
ES
DR
VE
LI
O
H
IT
W
LS
W
R BO
WE
LI FLO
CAU
BULGUR-
2. Drain chicken, reserving marinade. PER SERVING 385 cal., 11 g fat (2 g sat. fat), if using, three to five times or just until
Heat a grill pan over medium-high heat. 83 mg chol., 414 mg sodium, 40 g carb., finely chopped.
Cook chicken 8 to 10 minutes or until no 5 g fiber, 7 g sugars, 31 g pro. 3. For dressing, in a small bowl combine
longer pink (165°F), turning once halfway olives, lemon juice, oil, and garlic. Season
through cooking. Remove from pan; let BULGUR-CAULIFLOWER to taste with black pepper.
stand 5 minutes. Slice chicken. BOWLS WITH OLIVE 4. Drain bulgur; return to large bowl.
3. Meanwhile, for glaze, in a small DRESSING Stir in cauliflower. Divide mixture among
saucepan bring reserved marinade to START TO FINISH 25 minutes bowls. Top with remaining ingredients
boiling; reduce heat. Simmer, uncovered, and serve with dressing. Makes
10 minutes or until reduced to ¹⁄4 cup. 2 cups boiling water 4 servings (3 cups each).
4. Divide Caribbean Rice among bowls; 1 cup bulgur PER SERVING 456 cal., 23 g fat (7 g sat.
top with chicken. Drizzle with glaze 2 cups chopped cauliflower or fat), 33 mg chol., 1,185 mg sodium, 49 g
and serve with lime wedges. Makes packaged riced cauliflower carb., 13 g fiber, 4 g sugars, 16 g pro.
4 servings (3 oz. chicken + ³⁄4 cup rice + ¹⁄2 cup pitted Kalamata and/or green
olives, coarsely chopped
1 Tbsp. glaze each).
3 Tbsp. lemon juice
CARIBBEAN RICE Coat a medium nonstick
3 Tbsp. olive oil
skillet with nonstick cooking spray; heat
1 clove garlic, minced
over medium-high heat. Add ¹⁄2 cup each
4 cups greens, such as escarole, Bulgur is processed
chopped fresh pineapple and green Belgian endive, and/or endive by steaming or
sweet pepper; 1 Tbsp. seeded (if desired) 3 cups thinly sliced celery boiling, drying, then
and finely chopped fresh jalapeño chile grinding (aka
1 15-oz. can Great Northern or butter cracking) wheat
pepper (tip, page 23); ¹⁄4 tsp. each salt, beans kernels. It has a
garlic powder, and black pepper; and 1 cup crumbled feta cheese (4 oz.) tender, chewy
¹⁄8 tsp. ground cinnamon. Cook 5 minutes, texture, an earthy
flavor, and lots
stirring occasionally. Stir in 2 cups cooked 1. In a large heatproof bowl pour the of fiber.
whole grain brown rice, ¹⁄2 cup canned boiling water over bulgur. Let stand,
no-salt-added red kidney beans, and covered, 15 minutes.
¹⁄4 cup orange juice; heat through. Stir in 2. Meanwhile, in a food processor
¹⁄4 cup snipped fresh cilantro. cover and pulse chopped cauliflower,

M
UL
TI
RA
G
IN
CE
RE
AL
BO
WL
MULTIGRAIN and/or nutmeg, and, if desired, a drizzle 1 cup fresh cilantro leaves
CEREAL BOWL of honey. Makes 1 serving (1 cup). ¹⁄3 cup peanuts, chopped
START TO FINISH 15 minutes PER SERVING 388 cal., 9 g fat (3 g sat. fat),
15 mg chol., 255 mg sodium, 68 g carb., 1. In a medium heatproof bowl combine
³⁄4 cup milk 16 g fiber, 32 g sugars, 15 g pro. cucumber and serrano pepper. In a
¹⁄4 cup multigrain hot cereal medium saucepan bring vinegar, brown
¹⁄4 cup shredded carrot VIETNAMESE CARROT sugar, and salt to boiling, stirring to
2 Tbsp. snipped dried apricots SALAD BOWLS dissolve sugar. Stir in carrots. Return to
1 tsp. orange zest PREP 30 minutes boiling; reduce heat. Cook, covered,
¹⁄4 tsp. ground cinnamon STAND 2 hours 1 minute. Stir carrot mixture into cucumber
Dash salt mixture. Let stand, covered, 2 hours,
Dash ground nutmeg 1 medium seedless cucumber, thinly stirring occasionally.
Orange and/or blood orange slices sliced
2. Drain vegetables, reserving ¹⁄4 cup
Chopped toasted almonds 1 fresh serrano chile pepper, thinly
of the pickling liquid. In a large bowl
sliced (tip, p. 23)
combine reserved liquid and the oil.
1 cup rice vinegar
1. In a small saucepan combine the first Add cabbage; toss to coat.
1 Tbsp. packed brown sugar
eight ingredients (through nutmeg). Bring 3. Divide cabbage among bowls.
¹⁄2 tsp. salt
to boiling; reduce heat to low. Cook, Top with pickled vegetables, steak,
3 cups very thinly sliced carrots
covered, 8 minutes, stirring occasionally. ¹⁄4 cup olive oil cilantro, and peanuts. Makes 4 servings
Remove from heat. Stir in additional milk 6 cups coarsely shredded napa (3 cups each).
as needed to reach desired consistency. cabbage PER SERVING 418 cal., 25 g fat (5 g sat. fat),
2. Serve in a bowl topped with orange 1 lb. boneless beef sirloin steak, grilled 68 mg chol., 264 mg sodium, 19 g carb.,
slices, almonds, additional cinnamon and thinly sliced 5 g fiber, 9 g sugars, 31 g pro.

L S
BOW
AD
T SA L
A R RO
AM ESE C
VI E TN
MAKE IT EASY
Eating probiotics can help improve gut
health and digestion, and may positively
influence immune function and weight loss.
Common (good!) bacteria break down
the sugars in food into acids, preventing
spoilage and adding a tangy, almost sour
flavor. 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

1 Tbsp. lime juice
2 tsp. packed brown sugar
1¹⁄2 tsp. grated fresh ginger
1 tsp. cornstarch
1 tsp. Asian chili-garlic sauce
1 Tbsp. vegetable or olive oil
1¹⁄2 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,
FULL OF ▼ ▼ ▼ ▼
PROBIOTICS CULTURED DAIRY
PRODUCTS:
FERMENTED SOY:
tempeh, miso,
PICKLED OR
FERMENTED
KOMBUCHA AND
OTHER
Eat these foods and ingredients kefir, yogurt, gochujang VEGGIES: FERMENTED
filled with lots of good bacteria. labneh, buttermilk kimchi, sauerkraut DRINKS

TONIC
RAW APPLE CIDER
VINEGAR
ACV (to wellness
enthusiasts) has been linked
to improved blood sugar
levels, digestion, energy,
and satiety. Temper the BEEF LETTUCE
WRAPS WITH
sharp smell and astringent
MISO-YOGURT
taste—it is vinegar, after SAUCE
all—by mixing:
2 TO 3 TBSP. RAW
APPLE CIDER VINEGAR
+
¹⁄2 CUP UNSWEETENED
CRANBERRY JUICE
+
20 OZ. SPARKLING
WATER
GINGER-BERRY
SMOOTHIE
PICTURED ON PAGE 36.
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).

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
2 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 QUICK
SAUERKRAUT
cooking juices. Shred meat using two AND APPLES
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 QUICK SAUERKRAUT 1. In a 4- to 5-qt. heavy Dutch oven melt
8 servings (3 wraps each).
AND APPLES 2 Tbsp. butter over medium-high heat.
PREP 20 minutes Add onion; cook 6 minutes or until
93 mg chol., 350 mg sodium, 10 g carb., COOK 1 hour golden, stirring occasionally. Stir in
2 g fiber, 7 g sugars, 34 g pro. sauerkraut, sliced apples, and wine.
2 Tbsp. unsalted butter 2. Bring to boiling; reduce heat. Simmer,
1 cup thinly sliced onion covered, 1 hour or until sauerkraut is very
4 lb. refrigerated SAUERKRAUT, rinsed tender, stirring occasionally. Stir in brown
and drained
PREBIOTICS
sugar, salt, and pepper.
2 cups thinly sliced Gala, Fuji, or 3. If desired, in a medium skillet cook
Probiotics help foster good Red Delicious apples chopped apple in 1 to 2 Tbsp. butter just
gut health, but even gut bacteria 1 cup dry white wine until softened. Top sauerkraut with
need to eat. Enter prebiotics, 3 to 4 Tbsp. packed dark brown sugar
foods that encourage good chopped apple and, if desired, dill.
Makes 8 servings ( ³⁄4 cup each).
bacteria growth. Up your ¹⁄2 tsp. black pepper
prebiotic intake with leeks, jicama, PER SERVING 141 cal., 3 g fat (2 g sat. fat),
1 cup chopped Gala, Fuji, or Red
asparagus, greens, almonds, 8 mg chol., 773 mg sodium, 21 g carb., 7 g
Delicious apple (optional)
onions, garlic, and bananas. fiber, 13 g sugars, 2 g pro.
1 to 2 Tbsp. unsalted butter (optional)
1 Tbsp. snipped fresh dill (optional)

TO MARKET,
TO MARKET
Probiotic drinks are
gaining popularity.
Here’s a few to try.
a fermented
sweetened green
a cultured, yogurt-like
drink that includes both
probiotic bacteria and
beneficial yeast
savory fermented
veggie drinks full of
probiotics

PEAR-JUNIPER BERRY water and pickling salt in a ratio of 1 cup
SAUERKRAUT water to 1 tsp. pickling salt, then add just
PREP 45 minutes enough of the brine to cover cabbage.)
STAND 2 hours + 2 to 3 weeks 3. Place a large resealable plastic bag
filled with 1 qt. water plus 4 tsp. pickling
3 to 4 lb. green or red cabbage salt (or a clean 1-gal. jug full of water) on
2 cups shredded or finely chopped plate to weight it down (photo 4). Cover
Bosc pears container with a clean dishcloth or
1¹⁄2 Tbsp. pickling salt loose-fitting lid. Place container in a cool
1 Tbsp. sugar place to ferment 2 to 3 weeks.
1 Tbsp. juniper berries 4. Every 2 or 3 days, replace dishcloth
with a clean dishcloth, skim off any white
NEW TO 1. Remove outer leaves from cabbage. residue that forms on surface of cabbage
FERMENTING? Quarter cabbage heads lengthwise;
remove cores. Using a mandoline,
mixture, and clean and replace plate. If
any discolored cabbage appears at the
Start with sauerkraut! food processor, or large chef’s knife, top, remove and discard it. If the water
Classic Sauerkraut (recipe, finely shred cabbage. Measure 2¹⁄2 lb. level gets too low, add enough brine to
far right) and the more shredded cabbage. cover. The cabbage mixture must be
vibrant Pear-Juniper Berry 2. Place shredded cabbage in a large submerged completely in brine to
Sauerkraut are both ceramic crock, glass container, or plastic ferment safely. If you see any mold at
relatively foolproof: Stick food container that holds at least 1 gal. the surface, discard sauerkraut. The
to the recipes, though— Add remaining ingredients (photo 1); toss sauerkraut is ready when it has a
don’t alter vinegar, salt, or with clean hands or tongs (photo 2). Let slightly crunchy texture and tangy flavor.
cabbage proportions. stand 10 minutes. Using a clean, heavy 5. Transfer undrained sauerkraut to
plate that just fits inside the container, canning jars or airtight containers;
press plate down on cabbage mixture seal and label. Store in refrigerator up
(photo 3). Let stand at room temperature to 2 months. Makes 24 servings
2 to 24 hours, tossing mixture and ( ¹⁄4 cup each).
pressing plate down on cabbage every CLASSIC SAUERKRAUT Prepare
hour or until enough liquid is released to as directed, except omit pears and
cover cabbage by at least 1 inch. (If juniper berries.
cabbage does not release enough liquid, PER SERVING 24 cal., 0 g fat, 0 mg chol.,
you will need to add additional brine to 452 mg sodium, 6 g carb., 2 g fiber, 4 g
the cabbage. Make a brine by combining sugars, 1 g pro.
1 2
3 4
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 SOBA NOODLE BOWLS ROASTED SALMON

START TO FINISH 40 minutes WITH HERBS AND YOGURT
GINGER-ACAI BOWLS PREP 20 minutes
PREP 20 minutes 6 oz. dried soba (buckwheat) noodles ROAST 25 minutes at 325°F
BAKE 25 minutes at 325°F 8 oz. baby bok choy, quartered
lengthwise 1 2¹⁄2-lb. salmon fillet
1 egg white 4 cups reduced-sodium chicken or 1 Tbsp. olive oil
1 to 2 Tbsp. honey vegetable broth 2 tsp. dried oregano, crushed
¹⁄4 tsp. kosher salt ¹⁄4 cup WHITE MISO PASTE 1 lemon
¹⁄2 cup sliced almonds (tip, opposite) 1 cup plain GREEK YOGURT
¹⁄2 cup pumpkin seeds (pepitas) 2 Tbsp. reduced-sodium soy sauce 1¹⁄2 cups finely chopped English
¹⁄2 cup unsweetened large coconut 1¹⁄2 cups sliced fresh cremini and/or cucumber
flakes stemmed shiitake mushrooms 3 Tbsp. finely chopped shallots
2 Tbsp. flaxseed meal 1 cup thin bite-size strips carrots 2 Tbsp. snipped fresh Italian parsley
2 bananas, sliced and frozen 6 soft-boiled eggs (recipe, below), 2 Tbsp. snipped fresh mint
1 cup frozen mixed berries peeled and halved 2 Tbsp. snipped fresh dill
¹⁄2 cup unsweetened KEFIR or plain Cracked black pepper 2 Tbsp. snipped fresh basil
low-fat Greek yogurt (tip, below) Dash crushed red pepper
2 2-oz. packets frozen unsweetened 1. In a large saucepan cook noodles in
acai puree boiling lightly salted water according to 1. Preheat oven to 325°F. Line a shallow
1¹⁄2 tsp. grated fresh ginger package directions; drain. Rinse with cold baking pan with parchment paper.
Topper(s), such as sliced or chopped water; drain again. Divide among bowls. 2. Rinse salmon; pat dry. Place salmon in
fruit, berries, and/or chia seeds Top with bok choy. prepared baking pan. Sprinkle with sea
2. In saucepan bring broth and 2 cups salt and ground black pepper. Drizzle
1. For nut clusters, preheat oven to 325°F. water to simmering over medium-high with oil; rub onto salmon. Sprinkle with
Line a 15×10-inch baking pan with heat; whisk in miso paste and soy sauce. oregano. Roast 25 to 30 minutes or until
parchment paper. In a large bowl Add mushrooms and carrots. Return to salmon flakes easily in center.
combine egg white, honey, and salt. Stir simmering; reduce heat. Cook 1 to 3. Remove 1 tsp. zest from lemon. Cut
in almonds, pumpkin seeds, coconut, and 3 minutes or until carrots are crisp-tender. lemon in half and squeeze juice over
flaxseed meal. Spread in prepared 3. Ladle broth and vegetables over salmon. Spoon yogurt onto salmon and
baking pan. Bake 25 minutes or until noodles and bok choy. Top each serving top with cucumber, shallots, herbs,
golden, stirring once; cool. with one egg and pepper. Makes crushed red pepper, and lemon zest.
2. In a blender combine the next five 6 servings (1²⁄3 cups each). Sprinkle with additional salt; drizzle with
ingredients (through ginger). Cover; blend SOFT-BOILED EGGS In a 2-qt. saucepan additional oil. Makes 6 servings.
until smooth, adding 1 to 2 Tbsp. milk if bring 5 cups water to a full rolling boil. PER SERVING 328 cal., 15 g fat (3 g sat. fat),
needed to reach desired consistency. Add eggs to water with a slotted spoon; 107 mg chol., 195 mg sodium, 5 g carb., 1 g
Serve in chilled bowls with desired reduce heat. Boil gently 8 minutes. fiber, 3 g sugars, 42 g pro.
topper(s) and 1 cup nut clusters. Makes Transfer with slotted spoon to a bowl of
4 servings ( ³⁄4 cup + toppers[s] each). ice water; cool 1 minute. Gently peel
TIP If using yogurt, stir in ¹⁄2 cup milk, away shells.
water, or fruit juice. PER SERVING 206 cal., 4 g fat (1 g sat. fat), SNACK
PER SERVING 251 cal., 11 g fat (3 g sat. fat), 124 mg chol., 1,175 mg sodium, 31 g carb., + JAM
4 mg chol., 85 mg sodium, 32 g carb., 3 g fiber, 5 g sugars, 13 g pro.

ROASTED SALMON
WITH HERBS
AND YOGURT
GINGER-ACAI
BOWLS
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.

MISO-EGG
SOUP
DAY TWO
MISO-EGG SOUP
PREP 20 minutes
COOK 10 minutes
4 green onions
1 Tbsp. vegetable oil
6 oz. fresh shiitake mushrooms,
stemmed and thinly sliced
1 Tbsp. grated fresh ginger
1 32-oz. carton reduced-sodium
chicken or vegetable broth
1 Tbsp. rice vinegar
2 cups fresh baby spinach
¹⁄3 cup WHITE MISO PASTE
¹⁄3 cup hot water
4 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).
186 mg chol., 1,082 mg sodium, 13 g carb.,
BLISTERED BEAN
AND BEEF STIR-FRY

2 Tbsp. cider vinegar
1 Tbsp. packed brown sugar
¹⁄4 tsp. crushed red pepper
8 oz. boneless beef sirloin steak,
trimmed
6 tsp. canola oil
1 lb. fresh thin green beans, trimmed,
or sweet pepper strips
BLISTERED 2 cups sliced stemmed fresh shiitake,
BEAN button, and/or cremini mushrooms
AND BEEF
STIR-FRY
¹⁄2 cup sliced red onion
Hot cooked rice noodles or rice
(optional)
1 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. Kimchi is a
classic Korean
Drain before using. side dish made
PER SERVING 218 cal., 10 g fat (1 g sat. fat), from salted,
34 mg chol., 534 mg sodium, 17 g carb., fermented
vegetables and
4 g fiber, 11 g sugars, 17 g pro. any variation
of aromatics
KOREAN AHI POKE BOWL (chili powder,
PREP 15 minutes garlic, etc.).
KOREAN AHI
COOK 30 minutes POKE BOWLS
STAND 10 minutes
¹⁄2 cup thin bite-size strips carrot

2 Tbsp. cider vinegar
³⁄4 tsp. kosher salt
1. For pickled carrot, in a small bowl 3. Divide rice among bowls. Drain pickled
1 lb. sashimi-grade fresh ahi tuna
combine carrot, vinegar, and ¹⁄4 tsp. of carrot. Top rice with pickled carrot, tuna
the salt. Rinse tuna; pat dry. Cut into mixture, remaining ¹⁄4 cup green onions,
2 Tbsp. toasted sesame oil
1 to 2 Tbsp. GOCHUJANG (Korean hot
¹⁄2-inch pieces. In a medium bowl kimchi, and sesame seeds. Makes
combine soy sauce, sesame oil, and 4 servings ( ³⁄4 cup tuna mixture + ¹⁄2 cup
chili paste)
1 cup ¹⁄2-inch pieces seedless gochujang. Add tuna, cucumber, ¹⁄4 cup rice each).
cucumber (peeled, if desired) of the green onions, the white onion, and, PER SERVING 323 cal., 9 g fat (1 g sat. fat),
¹⁄2 cup thinly sliced green onions if desired, seaweed; stir gently to coat. If 44 mg chol., 827 mg sodium, 29 g carb.,
¹⁄4 cup chopped white onion desired, cover and marinate in 4 g fiber, 7 g sugars, 31 g pro.
1 Tbsp. dried hijiki seaweed, soaked refrigerator 30 minutes to 2 hours.
according to package directions and 2. In a medium saucepan bring the water
SNACK
drained (optional) and remaining ¹⁄2 tsp. salt to boiling. Stir in
1¹⁄2 cups water rice. Return to boiling; reduce heat.
+
1 cup uncooked short grain brown rice Simmer, covered, 30 minutes or until rice DARK
1 cup KIMCHI is tender and water is absorbed. Let
1 Tbsp. sesame seeds, toasted stand, covered, 10 minutes.

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 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

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.
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
We’re
Team QUINOA.
WITH MISO-TURMERIC It’s a complete
protein (it contains all
DRESSING nine essential amino acids,
PICTURED ON PAGE 46. unlike the protein in many
START TO FINISH 25 minutes plant-base ingredients), is
lower in carbs than many
grains, and has high levels
of calcium, iron, and
2 Tbsp. cider vinegar other crucial
1 tsp. red miso (tip, p. 43) minerals.
¹⁄2 tsp. ground turmeric
¹⁄2 tsp. freshly grated ginger
1 small clove garlic, minced
Salt and ground black pepper
1 large carrot, peeled and cut into
ribbons (tip, below)
1 small turnip, peeled, halved, and
very thinly sliced (tip, below)
2 radishes, very thinly sliced
1 medium beet, peeled and very thinly
sliced
2 green onions, trimmed and cut into
thin strips
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.
SPINACH, SCALLOP,
AND QUINOA SALAD
12 oz. fresh sea scallops

2 Tbsp. vegetable or canola oil
4 cups fresh spinach
1¹⁄2 cups cooked quinoa
1 cup torn radicchio
2 medium oranges, peeled, seeded,
and sliced
¹⁄2 of a medium red onion, cut into slivers
¹⁄2 cup dried cranberries
1 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 SPINACH, SCALLOP, AND QUINOA SALAD
and the next six ingredients (through

CIL TS
AN NU
T RO EA
- G IN T HP
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. cranberries). Drizzle with Orange-Poppy ¹⁄4 cup honey-roasted peanuts
(High-calorie, Seed Dressing; toss to coat. Makes 2 to 3 tsp. minced fresh ginger
high-fat foods can 6 servings (1¹⁄3 cups each). 4 cloves garlic, minced
also contribute to ORANGE-POPPY SEED DRESSING Remove ¹⁄4 cup sliced green onion
weight gain, which 1¹⁄2 tsp. zest from 1 medium orange. Peel, 1 Tbsp. soy sauce
is a risk factor for seed, and section orange, reserving juices. 2 tsp. rice vinegar
inflammation.) In a food processor or blender combine 1 tsp. toasted sesame oil
Eat less: orange zest, sections, and juices; 3 Tbsp. 1 cup fresh cilantro leaves
▼
MARGARINE,
sherry vinegar or cider vinegar; 2 Tbsp.
each sugar and Dijon-style mustard;
4 cups finely shredded napa cabbage
or 2 cups hot cooked brown rice
Lime wedges (optional)
1 Tbsp. finely chopped onion; and dash
SHORTENING &
black pepper. Cover; process until nearly
LARD 1. In a large heavy skillet heat peanut oil
▼
HIGH-FAT &
smooth. With processor running, slowly
add ¹⁄3 cup canola oil in a steady stream
until mixture is thickened. Transfer to a
over medium-high heat. Add chicken;
cook and stir 2 minutes. Add peanuts,
PROCESSED small bowl. Stir in 1 tsp. poppy seeds. ginger, and garlic; cook and stir 3 minutes
RED MEAT Store in refrigerator up to 1 week. Stir or until chicken is no longer pink.
(hot dogs, sausage) 2. Add green onions, soy sauce, vinegar,
▼
REFINED CARBS
before using. Makes about 1 cup.
and sesame oil to skillet. Cook and stir
2 minutes more. Remove from heat. Stir
(white bread, pastries) 4 g fiber, 19 g sugars, 15 g pro. in cilantro.
▼
ADDED & REFINED CILANTRO-GINGER
3. Serve chicken mixture over cabbage.
If desired, top with additional cilantro
SUGARS CHICKEN WITH PEANUTS and serve with lime wedges. Makes
▼
FRIED FOODS
4 servings ( ³⁄4 cup chicken mixture +
1 cup cabbage each).
2 tsp. peanut oil PER SERVING 235 cal., 10 g fat (2 g sat. fat),
1 lb. skinless, boneless chicken breast 83 mg chol., 339 mg sodium, 8 g carb.,
halves, cut into 1-inch pieces 3 g fiber, 4 g sugars, 29 g pro.

ALMOND-PESTO 3. In a large skillet heat remaining 1 Tbsp.
FISH WITH KALE oil over medium-high heat. Add
remaining mushrooms; sprinkle with salt
AND MUSHROOM and pepper. Cook and stir 6 to 8 minutes
GRAIN BOWLS or until lightly browned. Add remaining
PREP 25 minutes shallots and garlic; cook and stir
COOK 40 minutes
3 minutes. Add kale; cook and stir until
BAKE 10 minutes at 425°F
wilted. Add remaining ¹⁄3 cup broth. Cook
2 Tbsp. olive oil 1 to 2 minutes more or until kale is tender.
6 cups sliced or quartered fresh Drizzle with lemon juice and sprinkle with
mushrooms salt and pepper.
Salt and freshly ground black 4. Divide rice mixture among bowls. Top
pepper with fish and kale mixture. Makes
¹⁄2 cup finely chopped shallots 4 servings (1 fish fillet + ³⁄4 cup rice
2 cloves garlic, minced mixture + ³⁄4 cup kale mixture each).
¹⁄2 cup uncooked regular brown rice PER SERVING 614 cal., 29 g fat (4 g sat. fat),
WHOLE GRAINS
¹⁄2 cup steel-cut oats 64 mg chol., 1,024 mg sodium, 52 g carb., contain 100 percent
2¹⁄3 cups reduced-sodium chicken broth 10 g fiber, 7 g sugars, 41 g pro. of the original kernel—the
4 4- to 6-oz. fresh skinless trout or grain, endosperm, and germ.
salmon fillets, 1 inch thick Look for whole grain or
100 percent whole grain on
¹⁄3 cup raw almonds
packages (avoid pearled or
1 Tbsp. grated Parmesan cheese degerminated products). Aim for
1 tsp. snipped fresh thyme 3 to 5 servings of whole grains
¹⁄4 cup basil pesto per day. A typical serving
5 cups stemmed and chopped is ½ cup cooked
grain.
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.
D
LA
SA
TA
FE
D
N
,A
U IT
FR
PE
RA
L, G
NE
FE N
FENNEL, GRAPEFRUIT, 1. For dressing, in a small bowl combine

AND FETA SALAD shallots, vinegar, salt, and pepper. Whisk
START TO FINISH 30 minutes in 7 Tbsp. of the oil, the sour cream,
and tarragon.
¹⁄4 cup finely chopped shallots 2. In a medium skillet heat pine nuts and
2 Tbsp. white wine vinegar remaining 1 Tbsp. oil over medium heat
¹⁄2 tsp. kosher salt 3 to 5 minutes or until nuts are toasted,
¹⁄4 tsp. black pepper stirring occasionally. Sprinkle with
¹⁄2 cup olive oil additional salt.
¹⁄4 cup sour cream 3. In a large bowl combine lettuce,
2 Tbsp. finely snipped fresh tarragon cucumber, and fennel. Drizzle with
¹⁄2 cup pine nuts dressing; toss to coat. Add grapefruits and
8 cups butterhead lettuce, mustard cheese; toss gently to combine. Top with
greens, and/or spinach
smoked turkey (if desired) and pine nuts.
1 cup thinly sliced seedless cucumber
Makes 6 servings (2 cups each).
1 small fennel bulb, trimmed, cored,
and cut into thin wedges
21 mg chol., 421 mg sodium, 18 g carb., 5 g
2 medium pink grapefruits, peeled and
fiber, 9 g sugars, 8 g pro.
cut into ¹⁄4-inch slices
1 cup crumbled feta cheese (4 oz.)
8 oz. smoked turkey breast (optional)

LAMB AND SHIITAKE
KOFTA SLIDERS
PREP 25 minutes
CHILL 30 minutes
COOK 18 minutes
2 tsp. olive oil

2 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 EAT MORE
onion FREQUENTLY
1 Tbsp. ground cumin
1 Tbsp. ground coriander An overall healthy,
2 garlic cloves whole-ingredient
1¹⁄2 tsp. salt diet with lots of
¹⁄4 tsp. cayenne pepper fresh—and little
¹⁄4 tsp. freshly ground black packaged and
pepper processed foods—is
1¹⁄2 lb. ground lamb
the best way to
1 cup plain low-fat yogurt
keep inflammation
or Greek yogurt
Lemon wedges and/or in check. Eat more:
cucumber slices ▼
NONSTARCHY
1. In a large skillet heat oil over VEGGIES & LEAFY
medium heat. Add mushrooms; GREENS (mushrooms,
cook 3 to 5 minutes or until tender, tomatoes, spinach,
stirring occasionally. kale, cabbage, etc.)
2. In a food processor combine
mushrooms and the next nine
▼
FRUITS
ingredients (through black pepper). (strawberries,
Cover and pulse until mixture is blueberries, oranges,
finely chopped. Transfer to a large cherries, etc.)
bowl. Add ground lamb; mix well.
Shape mixture into ten 1⁄2 -inch-thick
▼
NUTS
patties. Cover and chill 30 minutes
or up to 12 hours. ▼
OLIVE, AVOCADO
3. Heat same skillet over
& WALNUT OILS
medium-high heat; reduce heat to
medium. Add half of the patties;
cook 9 to 12 minutes or until done
▼
OMEGA-3-RICH
(160°F), turning once. Remove from FATTY FISH
skillet. Repeat with remaining (salmon, mackerel,
tuna, trout, sardines)
patties. (Or broil patties on an
unheated broiler pan 4 inches from
heat 10 to 12 minutes, turning once.)
▼
COFFEE & TEA
Serve with yogurt and lemon
wedges and/or cucumber slices.
▼
Makes 5 servings (2 sliders + TURMERIC
1¹⁄2 Tbsp. yogurt each).
▼
GINGER, GARLIC
(12 g sat. fat), 96 mg chol., & ONIONS
829 mg sodium, 11 g carb.,
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: AD
Garlic contains allicin, a S AL
bacteria-fighter that GE
may ward off B BA
CA
infections. A ND
KE N
HIC
SE C
AM E
VI E TN
VIETNAMESE CHICKEN 1 fresh Thai chile pepper, seeded and 2. Meanwhile, for dressing, remove ¹⁄2 tsp.
finely chopped (tip, p. 23)
AND CABBAGE SALAD 5 cups shredded green cabbage
zest and squeeze 2 Tbsp. juice from lime.
PREP 20 minutes In a small bowl whisk together lime zest
2 cups shredded carrots and juice and the next six ingredients
COOK 12 minutes
STAND 30 minutes ¹⁄3 cup snipped fresh cilantro (through chile pepper).
¹⁄3 cup snipped fresh mint 3. In an extra-large bowl combine
1¹⁄2 lb. skinless, boneless chicken ¹⁄3 cup snipped fresh Thai basil or basil shredded chicken, cabbage, carrots,
breast halves ¹⁄3 cup finely chopped roasted peanuts
cilantro, mint, and basil. Drizzle with
1 cup reduced-sodium chicken broth dressing; toss to coat. Top with peanuts
2 garlic cloves, smashed 1. In a large saucepan combine chicken,
and, if desired, additional cilantro, mint,
¹⁄4 tsp. black pepper broth, garlic, black pepper, and salt.
and/or basil. Makes 6 servings
Pinch salt Bring to boiling; reduce heat. Simmer,
(1¹⁄2 cups each).
1 lime covered, 12 minutes. Remove from heat;
¹⁄2 cup thinly sliced shallots let stand 30 minutes. (Temperature of
83 mg chol., 1,175 mg sodium, 16 g carb.,
¹⁄4 cup fish sauce chicken should reach 165°F. If not, return
¹⁄4 cup rice vinegar to simmer and cook until temperature is
3 Tbsp. cold water reached.) Remove and shred chicken;
2 tsp. honey or agave syrup discard liquid.

A LT E R N AT I V E
The rise of vegan, Paleo, elimination-driven, and allergy-sensitive diets has dairy-
free products taking a share of the space in dairy cases. If dairy-free is new to
you, try these recipes. And don’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.
NUT MILK
PREP 20 minutes
STEP-BY-STEP CHILL 12 hours
4¹⁄2 cups water

1¹⁄2 cups unsalted raw almonds, walnuts,
cashews, hazelnuts, or pecans
1 Tbsp. honey or agave syrup
(optional)
1 tsp. vanilla (optional)
1. In a medium bowl combine 1¹⁄2 cups of

the water and the nuts. Cover and chill
Soaking the nuts in 12 to 48 hours (the longer the nuts chill in
water softens their the water, the creamier the milk will be).
tough exterior. The nuts
Drain nuts, discarding liquid. Rinse nuts
will plump a bit as the
and drain again.
water penetrates. The
longer the nuts soak, the 2. In a blender combine nuts, remaining
creamer the milk will be. 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
Drain and rinse nuts serving. Makes 2¹⁄2 cups.
before blending with PER ¹⁄2 CUP 33 cal., 3 g fat (0 g sat. fat),
water and salt. The entire 0 mg chol., 63 mg sodium, 1 g carb.,
2 minutes is necessary to 1 g fiber, 0 g sugars, 1 g pro.
pulverize the nuts.
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
Use several layers water with the nuts in Step 1, or add
of cheesecloth or a 2 Tbsp. unsweetened cocoa powder
specialty nut-milk bag to the blender with the nuts in Step 2.
to strain the nut solids Makes 2²⁄3 cups.
from the liquid milk. You
can reserve the strained STRAWBERRY CASHEW MILK Prepare
nut meal for baking or as directed using cashews, except add
making smoothies. 1 cup fresh strawberries to the blender
with the nuts in Step 2. Makes 3¹⁄3 cups.

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.)
NUTRITIONAL AQUAFABA COCONUT MILK

YEAST WHIPPED WHIPPED
CREAM CREAM
Whip the Whip a can of
drained liquid full-fat coconut
from a can milk with 1 tsp.
of chickpeas each honey and
(yes, really) with vanilla bean
¹⁄8 tsp. cream of extract.
tartar, a splash
of vanilla, and
2 to 3 Tbsp.
powdered
sugar.
maple syrup or
honey and ¹⁄2 tsp.
PASS UP LOW-FAT FOR vanilla. (For an
FULL-FAT—OCCASIONALLY. unsweetened
version, omit syrup
Recent research indicates eating
and vanilla.)
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.
PREP 10 minutes GARLIC-HERB
STAND 20 minutes CASHEW CHEESE
Prepare as
1 cup raw cashews
directed, except stir
¹⁄4 cup vegetable or chicken broth
in ¹⁄4 cup snipped
3 Tbsp. nutritional yeast
fresh chives, basil,
3 Tbsp. lemon juice
Italian parsley,
2 tsp. Dijon-style mustard
2 cloves garlic and/or oregano.
broth. Let stand 20 minutes.
and process 5 minutes or until very
up to 1 week. Makes 16 servings CHIPOTLE CASHEW CHEESE

(1 Tbsp. each). Prepare as directed, except stir in ¹⁄4 cup
chopped roasted red sweet pepper and
28 mg sodium, 0 g carb., 0 g fiber,
1 tsp. finely chopped canned chipotle
pepper in adobo sauce.
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 DAIYA
YOUR HEART tapioca flour-base
starch-base cheese shredded cheeses LISANATTI
slices and blocks FOODS
almond-base KITE HILL
GO VEGGIE cheeses almond milk-base
soy- and rice yogurts
SILK
flour-base
soy-base
grated Parmesan yogurts
HEIDI HO FORAGER
MIYOKO’S KITE HILL PROJECT
FIELD ROAST ORGANIC
CREAMERY coconut-base (and
almond milk-base
cashew-base SO DELICIOUS
cheese spreads veggie-, nut-, and
cashew-base yogurts coconut milk-base
tofu-seasoned) chia seed-base
mozzarella yogurts
Chao Slices cheese sauces

Return to real ingredients with these recipes,
all prepared with wholesome, minimally processed food that
will leave you feeling full and energized.

THE TENETS
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 2. Remove 2 tsp. zest and squeeze 6 to

▼
PASS ON SALT
SHRIMP SALAD 7 Tbsp. juice from oranges. In a medium Read nutrition labels
PREP 25 minutes bowl combine shrimp, orange zest, pea and skip products with
ROAST 7 minutes at 450°F pods, sweet pepper, garlic, and crushed crazy amounts of
red pepper. In a small bowl combine sodium. A lower calorie
1 to 1¹⁄2 lb. fresh or frozen large shrimp 3 Tbsp. of the orange juice, the lemon count may be great for
in shells juice, oil, mustard, and salt. Drizzle half of weight loss, but many
1 to 2 oranges the juice mixture over shrimp mixture; toss processed foods have
2 cups sugar snap pea pods, cut to coat. inflated sodium levels to
recoup flavor lost from
diagonally into 1-inch pieces 3. Carefully add shrimp mixture to hot
reducing fat or calories.
1 cup thin bite-size strips red pan. Roast 5 minutes or just until shrimp
(Try to stay under 2,300
sweet pepper are opaque, stirring once. Meanwhile, in mg sodium per day.)
2 cloves garlic, minced a medium bowl toss together lettuce and
¹⁄4
3
to ¹⁄2 tsp. crushed red pepper
Tbsp. lemon juice
remaining juice mixture.
4. Push shrimp mixture to one side of pan.
▼
DON’T BE OVERLY
3 Tbsp. olive oil Add lettuce to other side of pan. Roast RESTRICTIVE
1 Tbsp. Dijon-style mustard 1 to 2 minutes more or just until lettuce If a plan is too rigid,
¹⁄2 tsp. sea salt begins to wilt. Drizzle with remaining it can be unrealistic
8 cups coarsely chopped hearts of 3 to 4 Tbsp. orange juice. and deliver inadequate
romaine lettuce nutrients.
5. Divide lettuce among plates and top
1. Thaw shrimp, if frozen. Preheat oven to

with shrimp mixture. Serve immediately
with pan juices. Makes 4 servings
▼
KEEP THE FOCUS
450°F. Place a 15×10-inch baking pan in (2¹⁄4 cups each). on daily
oven while it preheats. Meanwhile, peel PER SERVING 230 cal., 11 g fat (2 g sat. fat), whole-ingredient
and devein shrimp, leaving tails intact if 159 mg chol., 495 mg sodium, 12 g carb., eating, and balance
desired. Rinse shrimp; pat dry. 4 g fiber, 6 g sugars, 23 g pro. food intake with activity.
PORK ROAST AND 1. Sprinkle meat with 1⁄4 tsp. of the salt and
HARVEST VEGETABLES
1
⁄4 tsp. of the black pepper. In a 6-qt.
PREP 30 minutes Dutch oven heat oil over medium-high
JUST TELL
COOK 2 hours heat. Add meat; cook 12 minutes or until
well browned on all sides. Drain off fat.
ME WHAT
1 3- to 3 1⁄2 -lb. boneless pork shoulder 2. Arrange parsnips, carrots, celery, and
roast, trimmed sweet pepper around meat. Add broth,
TO EAT
1
⁄2 tsp. salt apple juice, cinnamon, and remaining
1
⁄2 tsp. black pepper 1
⁄4 tsp. each salt and black pepper.
1 Tbsp. vegetable oil 3. Bring to boiling; reduce heat. Simmer,
3 medium parsnips, peeled and cut covered, 2 to 2 1⁄2 hours or until meat
into 2-inch pieces
3 medium carrots, cut into 2-inch
pieces
registers at least 190°F and is fork-tender.
4. Using a slotted spoon, transfer meat ▼
Fresh, flash-frozen, or
and vegetables to a platter. Strain
2 stalks celery, cut into pieces canned FRUIT (with
cooking liquid; skim off fat. Drizzle meat
1 large green sweet pepper, cut into no added sugar)
with some of the cooking liquid and
1
bite-size pieces
14.5-oz. can 50% less sodium
sprinkle with Quick Orange Gremolata.
Serve over farro and, if desired, drizzle
▼
Fresh, flash-frozen, or
beef broth
1
⁄3 cup unfiltered, unsweetened with additional cooking liquid. Makes canned VEGETABLES
apple juice 6 servings (6 oz. meat + 1⁄2 cup (with no added salt)
1
⁄4
1
tsp. ground cinnamon
recipe Quick Orange Gremolata
vegetables + 1 ⁄2 cup farro).
PER SERVING 443 cal., 12 g fat (3 g sat. fat), ▼
Dried or canned
(recipe, below right) 92 mg chol., 425 mg sodium, 44 g carb.,
BEANS and LEGUMES
3 cups hot cooked farro 9 g fiber, 6 g sugars, 36 g pro.
▼
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
▼
Good-for-you
monounsaturated
FATS (olive oil,
avocado),
VINEGARS,
In a small bowl
combine 1 Tbsp. low-sodium
snipped fresh SOY SAUCE, and
parsley, 1 tsp. orange reduced-sodium
zest, and
1 clove garlic, minced.
ROASTED GARLIC whole, remove any loose, papery
TURKEY-CHICKPEA outer layers. Place bulb, cut end
up, in a custard cup or on a
PATTIES double thickness of foil. Drizzle
PREP 20 minutes
bulb with 3 Tbsp. of the olive oil.
CHILL 30 minutes Cover bulb with foil or bring foil
COOK 7 minutes up around bulb and fold edges
together to loosely enclose. Roast
1 large garlic bulb 35 to 40 minutes or until garlic
¹⁄4 cup olive oil feels soft when squeezed; cool.
3 Tbsp. golden raisins Remove garlic cloves from husks
2 Tbsp. raw cider vinegar by squeezing bottom of bulb;
³⁄4 tsp. salt reserve garlic oil.
2 cups finely shredded kale 2. Meanwhile, for kale slaw, in a
¹⁄4 cup plain low-fat yogurt medium bowl combine raisins,
1 to 1¹⁄2 tsp. harissa paste
vinegar, 1⁄4 tsp. of the salt, and
(tip, below)
remaining 1 Tbsp. olive oil. Add
2 egg whites, lightly beaten
kale. Stir to combine, pressing
1 15-oz. can garbanzo beans
against sides of bowl to massage
(chickpeas), rinsed and drained
kale. Cover and chill 30 to
8 oz. ground turkey
3 Tbsp. snipped fresh Italian 60 minutes. In a bowl combine
parsley yogurt and harissa paste.
³⁄4 tsp. ground cumin 3. In a medium bowl combine egg
¹⁄4 tsp. ground coriander whites, chickpeas, and roasted
¹⁄4 tsp. cracked black pepper garlic; mash until nearly smooth.
4 small (or 2 large, halved) whole Add ground turkey, parsley,
wheat flatbreads, such as pita cumin, coriander, pepper, and
or naan, warmed remaining 1⁄2 tsp. salt; mix well.
Shape into four oval patties
1. Preheat oven to 400°F. Cut off top (mixture will be soft, but it will firm
1
⁄2 inch of garlic bulb to expose ends as it cooks).
of individual cloves. Leaving bulb 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).
(4 g sat. fat), 43 mg chol., 1,001 mg
sodium, 62 g carb., 9 g fiber, 11 g
sugars, 26 g pro.

COCONUT, ACORN
SQUASH, AND
CARROT SOUP
PREP 25 minutes
1 medium acorn squash

1 Tbsp. butter
1 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)
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
FOR TOASTED
ginger; cook and stir 3 to 4 minutes or
SQUASH SEEDS,
rinse seeds; pat until tender. Add squash flesh, coconut
dry. In a shallow milk, the water, and salt. Bring to boiling;
baking pan reduce heat. Simmer, covered, 10 minutes,
combine seeds and
½ tsp. vegetable oil; stirring occasionally.
sprinkle lightly with 3. Using an immersion blender, blend
salt. Roast in a soup until smooth. (Or transfer to a
400°F oven
blender; cover and blend until smooth.)
5 to 8 minutes or
until toasted, Top servings with basil, crème fraîche,
stirring once. 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.

BLACK BEAN AND Remove from heat; carefully stir in the
QUINOA TACOS 1 cup water and the salt. Return to heat.
START TO FINISH 45 minutes Bring just to boiling; reduce heat. Simmer,
uncovered, 12 minutes or until most of the
¹⁄2 cup plain low-fat yogurt liquid is evaporated. Stir in tomatillos.
2 Tbsp. finely snipped fresh cilantro Cook, covered, over medium heat
1 Tbsp. lime juice 5 minutes. Remove from heat. Let stand
2 tsp. honey until ready to serve (up to 15 minutes).
¹⁄4 tsp. ground coriander 3. Meanwhile, in a medium skillet cook
²⁄3 cup uncooked quinoa, rinsed and and stir cumin over medium-high heat
drained 2 minutes or until toasted. Add beans,
1 cup water
the 3 Tbsp. water, and the chipotle
¹⁄2 tsp. salt pepper. Cook 5 minutes or until heated
3 fresh tomatillos, husked and finely
through, stirring frequently and mashing
chopped
1 tsp. ground cumin
with a fork (add additional water
1 15-oz. can black beans, rinsed if needed). Stir in quinoa mixture
and drained and avocado.
3 Tbsp. water 4. Fill tortillas with quinoa
1 small canned chipotle pepper in mixture. Top with cabbage,
adobo sauce, finely chopped radishes, and yogurt
1 small avocado, halved, seeded, mixture. If desired, serve
peeled, and chopped with hot sauce, lime
8 6-inch corn tortillas, warmed wedges, and/or
if desired additional cilantro.
2 cups finely shredded napa or
Makes 4 servings
green cabbage
(2 tacos each).
¹⁄3 cup thinly sliced radishes
PER SERVING
Bottled hot pepper sauce and/or
lime wedges (optional) 370 cal., 8 g fat
(1 g sat. fat),
1. In a small bowl combine yogurt, 2 mg chol.,
cilantro, lime juice, honey, and 743 mg sodium,
coriander. 63 g carb., 11 g
2. In a small saucepan cook fiber, 9 g sugars,
quinoa over medium-high heat 13 g pro.
until it begins to brown and
gives off a nutty aroma,
stirring frequently.
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 4 medium carrots and/or turnips, cut remaining 1 Tbsp. melted butter, 1⁄4 tsp.
WITH VEGGIES into 2-inch pieces salt, and 1⁄4 tsp. pepper; toss to coat.
PREP 20 minutes 1 medium onion, cut into 2-inch chunks 3. Roast chicken 75 to 90 minutes or until
ROAST 1 hour 15 minutes at 375°F 1 Tbsp. olive oil or vegetable oil chicken is done (at least 170°F in thigh)
STAND 10 minutes and drumsticks move easily in sockets,
1. Preheat oven to 375°F. Rinse chicken arranging vegetables around chicken the
1 3¹⁄2- to 4-lb. whole broiler-fryer body cavity; pat dry. Skewer neck skin to last 45 to 50 minutes and stirring once or
chicken back; tie legs to tail. Twist wing tips under twice. Remove from oven. Let stand,
2 Tbsp. butter, melted back. Place chicken, breast side up, on a covered, 10 minutes before carving
2 cloves garlic, minced chicken. Makes 6 servings (3 oz. chicken
rack in a shallow roasting pan. Brush with
1 tsp. dried basil, crushed + ²⁄3 cups veggies each).
1 Tbsp. of the melted butter; rub with
1 tsp. dried sage, crushed
garlic. In a small bowl stir together basil, PER SERVING 519 cal., 32 fat (10 g sat. fat),
¹⁄2 tsp. dried thyme, crushed
¹⁄2 tsp. salt sage, thyme, 1⁄4 tsp. of the salt, and 1⁄4 tsp.
of the pepper; rub onto chicken. 3 g fiber, 4 g sugars, 36 g pro.
1 lb. fingerling or red-skin potatoes, 2. In a bowl combine potatoes, carrots
cut into 2-inch pieces and/or turnips, and onion. Add oil and

STEWED FAVAS WITH ¹⁄4 cup butter, softened
FENNEL AND SWEET 1 Tbsp. orange zest
¹⁄3 cup crumbled feta cheese
POTATOES Snipped fresh thyme or fennel fronds
PREP 30 minutes
COOK 12 minutes
1. In a 6- to 8-qt. Dutch oven heat oil over
¹⁄4 cup olive oil medium heat. Add onion and fennel;
1 cup chopped onion cook 6 minutes or until tender, stirring
1 cup chopped fennel occasionally. Add the next six ingredients
2 bay leaves (through turmeric); cook 1 minute. Add
6 cloves garlic, minced beans, broth, sweet potatoes, and salt.
1 tsp. ground cumin Bring to boiling; reduce heat. Simmer,
1 tsp. ground coriander covered, 12 to 15 minutes or until potatoes
1 tsp. caraway seeds, crushed are tender.
¹⁄4 tsp. ground turmeric 2. Remove and discard bay leaves. Add
3 19-oz. cans fava beans, rinsed butter and orange zest; toss to coat. Top
and drained (tip, far right) servings with cheese and thyme. Makes
3 cups reduced-sodium chicken or 8 servings (1¹⁄3 cups each).
vegetable broth PER SERVING 462 cal., 15 g fat (6 g sat. fat),
2 lb. sweet potatoes, peeled and cut 21 mg chol., 694 mg sodium, 65 g carb.,
into ³⁄4-inch pieces
1 tsp. salt

SWEET POTATO- FATTOUSH SALAD
POMEGRANATE SLAW START TO FINISH 25 minutes
2 whole wheat pita bread rounds, torn
¹⁄2 cup balsamic vinegar into bite-size pieces
¹⁄2 cup olive oil ¹⁄4 cup olive oil
¹⁄2 tsp. salt ¹⁄4 cup lemon juice
¹⁄2 tsp. black pepper 2 cloves garlic, minced
2 lb. sweet potatoes, peeled if desired ¹⁄2 tsp. ground sumac (optional)
¹⁄2 cup chopped salted roasted ¹⁄4 tsp. kosher salt
pistachio nuts ¹⁄4 tsp. freshly ground black pepper
¹⁄2 cup pomegranate seeds 4 cups torn romaine lettuce
¹⁄2 cup fresh cilantro leaves ³⁄4 cup seeded and coarsely
chopped cucumber
1. For dressing, in a large bowl whisk ¹⁄2 cup sliced radishes
together vinegar, oil, salt, and pepper. ¹⁄2 cup sliced green onions
2. Using a food processor, shred sweet ¹⁄4 cup snipped fresh mint and/or
Italian parsley
potatoes. Place potatoes in a colander;
rinse thoroughly with cold water. Transfer
¹⁄2 cup crumbled ricotta salata (2 oz.)
4 soft-boiled eggs (recipe, p. 42),
to paper towels; pat completely dry. Add
peeled and halved
potatoes to bowl with dressing. Add
remaining ingredients; toss to coat.
1. Preheat oven to 350°F. Place pita
Makes 8 servings ( ³⁄4 cup each).
pieces in a 15×10-inch baking pan; lightly
coat with nonstick cooking spray.
Bake 10 to 15 minutes or until golden
4 g fiber, 8 g sugars, 3 g pro. R ANATE SL AW
and crisp. O M EG
O -P
2. For dressing, in an extra-large TAT
T PO
bowl whisk together the next six EE
SW
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).

FA
TT
OU
SH
SA
LA
D

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 2 15-oz. cans GARBANZO BEANS

(chickpeas), rinsed and drained
1. Preheat oven to 425°F. Brush two
15×10-inch baking pans with 2 Tbsp. of the
ORANGE-HONEY 4 green onions, bias-sliced into oil and sprinkle lightly with kosher salt.
OVERNIGHT OATS 1-inch pieces Arrange eggplant in a single layer in
PREP 15 minutes ¹⁄2 cup chopped fresh Italian parsley prepared baking pans; add garlic.
CHILL 12 hours ¹⁄2 cup crumbled feta cheese (2 oz.) Drizzle with 1 Tbsp. of the oil and sprinkle
lightly with additional salt. Roast on
2 cups regular rolled OATS 1. In a large bowl whisk together the first separate oven racks 25 to 30 minutes or
2 cups milk six ingredients (through pepper). Stir in until eggplant is softened and brown.
1 cup plain low-fat Greek yogurt beans, green onions, and parsley. Let 2. Meanwhile, in a Dutch oven cook
¹⁄2 cup unsweetened flaked coconut stand at room temperature 15 minutes. spaghetti according to package
2 Tbsp. honey Top servings with cheese. Makes directions. Drain, reserving 1 cup of the
4 tsp. orange zest 6 servings (²⁄3 cup each). cooking water. Return spaghetti to Dutch
1 tsp. snipped fresh thyme TIP To store, cover and chill up to 4 hours.
BERRIES oven. Cut eggplant slices into quarters;
PER SERVING 227 cal., 14 g fat (3 g sat. fat), add to spaghetti. Squeeze roasted garlic
11 mg chol., 374 mg sodium, 20 g carb., from cloves into spaghetti. Add remaining
1. In a large bowl combine the first seven
5 g fiber, 4 g sugars, 8 g pro. 1 Tbsp. oil and ³⁄4 cup of the cooking
ingredients (through thyme). Cover and
water; toss to coat. Stir in mint and
chill overnight.
WHOLE GRAIN PASTA oregano and, if needed, enough of the
2. Stir before serving. Top with berries
and additional orange zest and/or
WITH EGGPLANT, MINT, remaining cooking water to moisten.
thyme. Makes 6 servings (²⁄3 cup each). AND OREGANO 3. Season to taste with black pepper and
PER SERVING 233 cal., 8 g fat (5 g sat. fat), START TO FINISH 50 minutes additional salt. Top servings with cheese,
10 mg chol., 53 mg sodium, 33 g carb., chile pepper, and additional mint. Makes
¹⁄4 cup olive oil 5 servings (1²⁄3 cups each).
3 lb. EGGPLANT, trimmed and cut into PER SERVING 382 cal., 17 g fat (5 g sat. fat),
³⁄4-inch slices
CHICKPEA SALAD 6 cloves garlic
PREP 20 minutes 13 g fiber, 12 g sugars, 13 g pro.
8 oz. dried WHOLE GRAIN SPAGHETTI
STAND 15 minutes OR FETTUCCINE
3 Tbsp. coarsely snipped fresh mint
¹⁄4 cup lemon juice
2 Tbsp. coarsely snipped fresh
oregano
Freshly ground black pepper
¹⁄2 tsp. kosher salt FRUIT
1 cup crumbled ricotta salata (4 oz.) +
¹⁄2 tsp. ground cumin
1 small fresh red chile pepper,
¹⁄4 tsp. freshly ground black pepper
sliced (tip, p. 23), or ¹⁄2 tsp. crushed
red pepper

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
ORANGE-HONEY grains and the seeds and skins of
OVERNIGHT fruit—is influential in healthy digestion
OATS and regularity.
WHOLE GRAIN
PASTA WITH
CHICKPEA EGGPLANT, MINT,
SALAD AND OREGANO
THE
GOAL
Aim for the
recommended
25 to 35 grams
of fiber per
day—on
average,
American adults
consume only
15 grams of fiber FLAX AND
per day. WALNUT
GRANOLA
CHEESY ITALIAN BEANS

WITH CHICKEN

DAY TWO linguine; toss to combine. Top servings
with nuts and, if desired, mint. Makes
FLAX AND WALNUT 4 servings (2¹⁄2 cups each).
GRANOLA PER SERVING 429 cal., 15 g fat (2 g sat. fat),
PREP 20 minutes 0 mg chol., 242 mg sodium, 61 g carb., 9 g
BAKE 45 minutes at 325°F fiber, 10 g sugars, 17 g pro.
¹⁄2 cup unsweetened applesauce CHEESY ITALIAN BEANS

¹⁄4 cup pure maple syrup WITH CHICKEN
2 Tbsp. olive oil PREP 25 minutes
1 tsp. vanilla bean paste or BAKE 15 minutes at 400°F
vanilla extract
¹⁄2 tsp. ground cinnamon 2 Tbsp. olive oil
¹⁄4 tsp. salt ¹⁄2 cup coarsely chopped yellow onion
¹⁄4 tsp. ground nutmeg 3 cloves garlic, sliced
3 cups regular rolled OATS ¹⁄8 tsp. coarse salt
1¹⁄2 cups walnuts, chopped 1 28-oz. can fire-roasted crushed
3 Tbsp. ground FLAXSEEDS tomatoes
2 Tbsp. CHIA SEEDS ¹⁄4 cup coarsely snipped fresh rosemary
3 15-oz. cans CANNELLINI (white
1. Preheat oven to 325°F. Line a 15×10-inch kidney) BEANS, rinsed and drained
baking pan with parchment paper. ³⁄4 cup shredded Parmesan cheese
2. In a large bowl combine the fi rst seven Crushed red pepper
ingredients (through nutmeg). Stir in Freshly ground black pepper
remaining ingredients. Spread mixture in ¹⁄2 cup shredded Fontina cheese (2 oz.)
prepared baking pan. 24 oz. grilled chicken breast halves
3. Bake 45 to 50 minutes, stirring after
20 minutes, or until golden. Cool 1. Preheat oven to 400°F. In a large skillet
completely in pan on a wire rack. Makes heat oil over medium-high heat. Add
9 servings ( ¹⁄2 cup each). onion, garlic, and salt; cook 5 minutes or
PER SERVING 292 cal., 18 g fat (2 g sat. fat), until onion is tender, stirring occasionally.
0 mg chol., 68 mg sodium, 30 g carb., 6 g Stir in tomatoes and rosemary. Bring to
fiber, 8 g sugars, 8 g pro. boiling; reduce heat. Boil gently,
uncovered, 5 minutes or until slightly
TAHINI-GINGER thickened.
NOODLES AND VEGGIES 2. Stir in beans and half of the Parmesan
START TO FINISH 20 minutes cheese. Season to taste with crushed red
pepper, black pepper, and additional
8 oz. dried WHOLE GRAIN LINGUINE salt. Transfer to a 2-qt. rectangular
¹⁄4 cup TAHINI (sesame seed paste) baking dish. Top with Fontina cheese and
¹⁄4 cup lemon juice remaining Parmesan cheese.
TAHINI-GINGER ¹⁄4 cup water 3. Bake 15 to 20 minutes or until edges
NOODLES AND 1 Tbsp. grated fresh ginger are light brown. Sprinkle with additional
VEGGIES 1 Tbsp. agave syrup or honey rosemary and serve with grilled chicken.
¹⁄4 tsp. kosher salt Makes 6 servings (1 cup each).
2 medium carrots PER SERVING 522 cal., 15 g fat (6 g sat. fat),
3 cups BROCCOLI florets 116 mg chol., 1,012 mg sodium, 41 g carb.,
8 oz. sugar snap PEA PODS, trimmed
and halved diagonally
¹⁄4 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; SNACK
drain again. Return to Dutch oven. POPCORN
2. Meanwhile, in a small bowl combine +
the next six ingredients (through salt). HUMMUS
+
3. Using a vegetable peeler, cut carrots VEGGIES
lengthwise into thin ribbons. Add carrots,
broccoli, pea pods, and tahini mixture to

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.
AKS
N ST E
I RO
AT
FL
N
N EA
R RA
TE
I
ED
M
Fresh and processed

tomatoes are the
best sources of
lycopene, a powerful
antioxidant known
for heart and bone
health, as well as its
cancer-fighting
properties.
COCONUT- CRUSTED PO
LOW CARB RK
TE N
DE
RL
HEALTHY HIGHLIGHTS O
IN
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
1 lemon
2 6- to 8-oz. boneless beef shoulder
top blade (flat iron) steaks, trimmed
and cut in half
1 tsp. dried rosemary, crushed
¹⁄4 tsp. sea salt
3 Tbsp. olive oil
1 8-oz. pkg. kale sprouts or Brussels
sprouts, sliced lengthwise
¹⁄4 cup balsamic vinaigrette
2 cups grape tomatoes, halved if
desired
¹⁄3 cup pitted green olives, halved
COCONUT-CRUSTED 2. In a shallow dish beat eggs with a fork.
1. Remove 1 tsp. zest from lemon; cut PORK TENDERLOIN In a food processor combine nuts and
lemon into wedges. Sprinkle both sides of PREP 20 minutes coconut. Cover and pulse just until finely
steaks with rosemary, salt, and pepper; MARINATE 2 hours chopped. Dip meat slices into egg,
rub in with your fingers. COOK 8 minutes turning to coat. Lightly sprinkle both sides
2. In a large skillet heat 1 Tbsp. of the oil with nut mixture.
over medium-high heat. Reduce heat to 1 1¹⁄2-lb. pork tenderloin, trimmed and 3. In a large heavy skillet heat 1 Tbsp. of
medium. Add steaks; cook 8 to 10 minutes cut into 8 slices the oil over medium-high heat. Add meat,
or until medium rare (145°F), turning once. ³⁄4 cup canned unsweetened coconut half at a time, and cook 4 to 6 minutes or
Remove from skillet; keep warm. milk until slightly pink in center, turning once
3. Meanwhile, in an extra-large skillet 2 Tbsp. finely chopped fresh ginger and adding remaining 1 Tbsp. oil if
heat 1 Tbsp. of the oil over medium-high 4 cloves garlic, minced needed. Serve with Mango Salsa.
heat. Add kale sprouts; cook, covered, ¹⁄2 tsp. sea salt Makes 4 servings (4 oz. meat + ¹⁄2 cup
5 to 7 minutes or until crisp-tender. ¹⁄4 to ¹⁄2 tsp. cayenne pepper salsa each).
Remove from heat. Drizzle with balsamic 2 eggs MANGO SALSA Remove 1⁄2 tsp. zest and
vinaigrette; toss to coat. ¹⁄4 cup chopped raw macadamia nuts squeeze 2 Tbsp. juice from 1 lime. In a
4. In same large skillet heat remaining ¹⁄4 cup unsweetened shredded coconut medium bowl combine lime zest and
1 Tbsp. oil over medium-high heat. Add 1 to 2 Tbsp. canola or vegetable oil juice; 1 1⁄2 cups peeled and chopped
tomatoes and garlic; cook 3 minutes or 1 recipe Mango Salsa mango; 3⁄4 cup finely chopped red sweet
until tomatoes start to soften and burst. pepper; 1⁄4 cup thinly sliced green onions;
Remove from heat. Stir in olives and 1. Lightly press meat slices until ¹⁄2 inch 2 Tbsp. canola oil; 1 fresh Scotch bonnet
lemon zest. thick. Place meat in a resealable plastic or serrano chile pepper, seeded and
5. Serve steaks with kale sprouts, tomato bag set in a shallow dish. For marinade, finely chopped (tip, page 23), snipped
mixture, and lemon wedges. Makes in a small bowl combine the next five fresh cilantro, and 1⁄4 tsp. each sea salt
4 servings (3¹⁄2 oz. meat + ¹⁄3 cup kale ingredients (through cayenne pepper). and freshly ground black pepper.
sprouts + ¹⁄3 cup tomato mixture each). Pour marinade over meat. Seal bag; turn Makes 2 cups.
PER SERVING 393 cal., 31 g fat (6 g sat. fat), to coat meat. Marinate in refrigerator PER SERVING 526 cal., 32 g fat (18 g sat.
56 mg chol., 621 mg sodium, 14 g carb., 2 to 3 hours, turning bag occasionally. fat), 203 mg chol., 585 mg sodium,
5 g fiber, 5 g sugars, 19 g pro. Drain meat, discarding marinade. 17 g carb., 3 g fiber, 11 g sugars, 41 g pro.

NO ADDED
C
SUGAR
HIC
EN B K
HEALTHY HIGHLIGHTS
U RG E R S WIT H S M O K
Reducing your sugar intake may
help normalize blood sugar
levels and insulin production, and
decrease your chances of obesity,
CHICKEN BURGERS type 2 diabetes, heart disease, and
WITH SMOKY cancer. In a study in which adults
were fed a diet with varying levels
SUCCOTASH of added sugar, those consuming
YS
PREP 20 minutes the highest level of sugar saw
an increase in blood pressure.
UC
There’s added sugar lurking in most
CO
processed and packaged foods.
TA
2 cups fresh or frozen
S
(Be wary of fat-free, reduced-fat,
H
corn, thawed and/or calorie-free products—when
1 cup frozen edamame or fat is reduced or removed, sugar is
baby lima beans, thawed often added to enhance flavor.)
1 cup chopped red sweet
pepper
¹⁄2 cup chopped red onion
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
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).

ANDOUILLE-STUFFED
PEPPERS WITH ROASTED
GREEN BEANS
ANDOUILLE-STUFFED 1. Preheat oven to 425°F. Place pepper

PEPPERS WITH ROASTED halves, cut sides down, in a 15×10-inch
baking pan. Roast 10 minutes.
GREEN BEANS 2. Meanwhile, in a medium bowl combine
PREP 15 minutes
the next six ingredients (through Cajun
seasoning).
2 red and/or yellow sweet peppers, 3. Turn over pepper halves and arrange
halved lengthwise and seeded in half of the pan. Fill with sausage
1 8.8-oz. pouch cooked whole grain mixture, allowing some filling to spill into
brown rice pan if needed. Place green beans in
6 oz. cooked chicken andouille other half of pan. Drizzle beans with oil
Just half of a sausage, chopped and sprinkle with salt and black pepper;
yellow sweet ¹⁄2 cup sliced green onions toss to coat.
pepper provides ¹⁄3 cup seeded and chopped 4. Cover loosely with foil and roast
more than roma tomato 25 minutes. Remove foil. If desired,
150 percent 2 cloves garlic, minced sprinkle stuffed peppers with cheese.
of your daily 1 tsp. Cajun seasoning Roast 5 minutes more or until filling is
vitamin C needs. 1 lb. green beans, trimmed heated through and beans are tender.
1 Tbsp. olive oil Makes 4 servings (1 stuffed pepper half +
¹⁄4 tsp. salt ³⁄4 cup beans each).
¹⁄4 tsp. black pepper PER SERVING 300 cal., 13 g fat (4 g sat. fat),
¹⁄2 cup shredded Colby and Monterey 45 mg chol., 575 mg sodium, 33 g carb.,
Jack cheese (2 oz.) (optional) 7 g fiber, 8 g sugars, 16 g pro.

VEGGIE
FORWARD
DIET
HEALTHY HIGHLIGHTS
Processed foods high in fat and
RED
refined carbohydrates are most
frequently associated with addictive
FLAGS
eating patterns, which can lead to
excess calorie intake, weight gain,
and increased risk for diet-related
diseases. Plant-heavy eating ELIMINATING
(coupled with eating red meat and ENTIRE FOOD
other saturated fats in moderation) GROUPS
has been linked to a reduction in the
risk of heart disease, type Cutting out certain
2 diabetes, and some cancers and ingredients or
degenerative diseases, such as types of food can
Alzheimer’s and Parkinson’s. 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
CH
FLUCTUATIONS
ICK
IN CALORIE
EN
INTAKE
W
IT H
Energy
AP
consumption
PL
needs to be
E-
V
EG
ET relatively
AB
LE consistent to
SL
AW prevent slowing
ST I
R- F your metabolism.
RY
Massively
restricting calories
for even a day or
two per week can
CHICKEN WITH APPLE- 1. For sauce, in a small bowl combine the affect hunger cues
VEGETABLE SLAW STIR-FRY first eight ingredients (through crushed and stall your
metabolism, which
START TO FINISH 40 minutes red pepper).
may lead to
2. In a wok or extra-large skillet heat
weight gain.
¹⁄2 cup reduced-sodium chicken broth 1 Tbsp. of the oil over medium-high heat.
2 Tbsp. cider vinegar CONSTANT
Add chicken; cook and stir 4 to 6 minutes
1 Tbsp. packed brown sugar CHANGE
or until no longer pink. Remove from wok.
2 tsp. cornstarch Your body needs
Add remaining 1 Tbsp. oil to wok. Add
2 tsp. Dijon-style mustard about 3 weeks to
1 clove garlic, minced mushrooms and shallots; cook and stir
adjust to new
¹⁄2 tsp. salt 2 to 3 minutes. Add cabbage, asparagus, foods or eating
¹⁄2 tsp. crushed red pepper and apple; cook and stir 3 to 5 minutes patterns. If you’re
2 Tbsp. vegetable oil more or until vegetables are crisp-tender. constantly
12 oz. skinless, boneless chicken thighs, 3. Push vegetables from center of wok. changing it up,
cut into bite-size pieces Stir sauce; pour into wok. Cook and stir your body doesn’t
2 cups sliced fresh cremini mushrooms have time to
until thickened and bubbly. Return chicken
¹⁄4 cup sliced shallots stabilize and you
to wok. Cook and stir 1 minute more. If may experience
3 cups coarsely shredded green
desired, sprinkle with cilantro. Makes gastrointestinal
cabbage
8 oz. asparagus spears, trimmed and 4 servings (1¹⁄2 cups each). issues and/or
cut into 2-inch pieces PER SERVING 247 cal., 11 g fat (2 g sat. fat), blood sugar
80 mg chol., 514 mg sodium, 19 g carb., swings.
1 cup thinly sliced tart apple
Snipped fresh cilantro (optional) 4 g fiber, 12 g sugars, 20 g pro.

SEARED SCALLOPS
WITH ARUGULA
SAUCE
2 Tbsp. olive oil

1 Tbsp. red wine vinegar
¹⁄4 tsp. dry mustard
Dash salt
Dash crushed red pepper
Dash black pepper
1 cup mixed salad greens
1 lb. fresh sea scallops,
rinsed, drained, and
patted dry
¹⁄2 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.
The U.S. Department of

Agriculture recommends most
adults get 2½ CUPS OF
VEGGIES AND 2 CUPS OF
FRUITS EVERY DAY. (1 cup =
S E AR E 1 cup raw or cooked vegetables
D SCALLO CE
PS WITH ARUGUL A SAU
or 2 cups raw leafy greens)

HIGH
PROTEIN
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
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
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). AL AD
TE D S
PER SERVING 265 cal., 11 g fat (2 g sat. fat), POR K WI L
M A PLE -

S
KE
CA
ON
LM
SA
C H I LE
AN D
SPINACH
SPINACH AND CHILE sriracha sauce, and ¹⁄4 tsp. salt. Cover and
SALMON CAKES process until mixed. Transfer to a medium
START TO FINISH 25 minutes bowl; stir in chopped salmon. Shape into
four ³⁄4-inch-thick cakes.
1 lb. fresh or frozen skinless 3. In a large skillet heat oil over medium
salmon fillets heat. Add salmon cakes; cook 10 to
2 cups fresh spinach leaves 12 minutes or until done (160°F), turning
³⁄4 cup whole wheat bread crumbs once. Add remaining spinach to skillet;
1 egg white sauté 1 to 2 minutes or until wilted. Stir
4 tsp. sriracha sauce spinach into wheat berries. Divide among
2 Tbsp. vegetable oil plates and top with salmon cakes.
2 cups cooked wheat berries 4. Drain oil from skillet. Melt butter in hot
2 Tbsp. butter skillet; remove from heat. Add remaining
1 lemon, halved 2 tsp. sriracha sauce and squeeze juice
from half of the lemon into skillet; stir to
1. Thaw salmon, if frozen. Rinse salmon; combine. Drizzle mixture over salmon
pat dry. Cut half of the salmon into large cakes and spinach. Cut remaining lemon
pieces. Chop remaining salmon into half into wedges and serve with cakes.
¹⁄2-inch pieces. Coarsely chop 1 cup of Makes 4 servings (1 salmon cake + ¹⁄2 cup
the spinach. wheat berries each).
2. In a food processor combine large PER SERVING 470 cal., 21 g fat (6 g sat. fat),
pieces of salmon, chopped spinach, 77 mg chol., 445 mg sodium, 40 g carb.,
bread crumbs, egg white, 2 tsp. of the 7 g fiber, 2 g sugars, 32 g pro.

H I GH- P OW ER
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
Enhance simple peppers (tip, page 23), and
3 seeded and finely chopped
grilled, roasted,
Thai chile peppers (tip, page 23).
and steamed Cover and blend or process until
smooth. Strain through a fine-
whole ingredients mesh sieve; discard solids. Return
with bold sauces strained mixture to saucepan.
Bring to boiling over medium-high
and toppers. heat; reduce heat. Simmer
10 minutes. Makes 2 cups.
Add these kicky TIP Using three habaneros
condiments to peppers will result in a
medium-spice sauce, similar to a
chicken, pasta, spicy Buffalo sauce. Using six will
result in a much spicier sauce.
veggies, seafood,
eggs—the BASIL PESTO
In a food processor combine
possibilities 11⁄2 cups fi rmly packed fresh basil
are endless! 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.
80 |
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.
Season to taste with salt. Gremolata adds
Makes 2 cups. a bright pop of
TIP To toast nuts, preheat freshness to grilled
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. USE ME
Using a sharp knife, cut away Add these savory-sweet
zest and white part of rind salsas to your repertoire
for party and happy
from 2 oranges. Cut sections
hour snacks. Or use
from oranges, reserving juices.
them as toppers on
Coarsely chop sections. Transfer tacos and grilled fi sh or
orange sections and juices to chicken.
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.

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. Dijon-
style 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
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.
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).
combine peppers, ground seeds,
3 Tbsp. olive oil, 2 Tbsp. lemon
USE ME juice, 5 peeled garlic cloves, and
Stir harissa into ground 1 tsp. salt. Cover and pulse until
meat for burgers or
smooth, adding 3 to 4 Tbsp. water
meatballs; smear onto
to reach desired consistency.
roasted veggies; swirl
into plain yogurt, Makes 11⁄4 cups.
hummus, or sour cream
for dipping; and
mix into pasta and
pizza sauce. 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.

HEALTHY+
These whole-ingredient mains have an added layer of value:
Each one is kid-friendly, quick, budget-conscious,
or make-ahead.
+
H E A LT H Y
BUDGET-
FRIENDLY
$4.85
per serving
SK
I LL
ET
CH
IC
KE
N
TH
IG
H
W
S
IT
H
GR
AP
E
TO
M AT
OE
SA
ND
G RE
ENS

GARLIC PORK AND 1 tsp. brown or yellow mustard seeds are
loaded with potassium,
SWEET POTATO HASH 2
3
cups grape tomatoes
cloves garlic, minced
an electrolyte that plays
START TO FINISH 30 minutes a key role in maintaining
1 lb. Swiss chard, stemmed and the proper acid-base
4 cups chopped sweet potatoes coarsely chopped balance (for normal
¹⁄2 cup crumbled goat or feta cheese physiology and cell
1¹⁄2 lb. pork tenderloin, trimmed and cut metabolism and
into 1-inch slices or ricotta salata (2 oz.)
function). Potassium
2 Tbsp. 50% less sodium beef broth also helps control and
¹⁄2 tsp. sea salt 1. Sprinkle chicken with garlic powder, lower blood pressure
ground cumin, salt, and pepper. In a and can protect
¹⁄4 tsp. black pepper against heart disease
3 Tbsp. olive oil large skillet heat 1 Tbsp. of the oil over and stroke.
8 cloves garlic, thinly sliced medium-heat heat. Add chicken; cook
¹⁄4 cup sliced green onions 15 minutes or until done (at least 170°F),
2 Tbsp. honey turning once. Transfer chicken and juices
2 Tbsp. water to a plate; cover and keep warm.
2 tsp. Dijon-style mustard 2. In same skillet combine sesame seeds,
Snipped fresh thyme cumin seeds, and mustard seeds. Cook
and stir over medium heat 2 minutes or
1. Place sweet potatoes in a bowl; cover until fragrant and starting to pop. Add
with vented plastic wrap. Microwave tomatoes, garlic, and remaining 1 Tbsp.
8 minutes, stirring once. Remove plastic oil. Cook 4 minutes or until tomatoes
wrap; set potatoes aside. Brush pork with are starting to soften, stirring
1 Tbsp. of the broth and sprinkle with salt occasionally. Add Swiss chard; cook
and pepper. and stir 3 minutes more or until
2. In an extra-large skillet heat oil over wilted and tender. Season to
medium-high heat. Add garlic; cook and taste with additional salt and
stir just until starting to turn golden. (Cook pepper. Return chicken and
garlic just until golden but not too brown. juices to skillet; toss slightly.
If it burns, it will taste bitter.) Remove from Sprinkle with cheese.
skillet. Add meat; cook 4 to 6 minutes or Makes 4 servings
until slightly pink in center, turning once. (2 chicken thighs +
Remove from skillet; keep warm. ³⁄4 cup veggies each).
3. For hash, add sweet potatoes to skillet. PER SERVING 440 cal.,
Cook until starting to crisp, stirring 22 g fat (6 g sat. fat),
occasionally. Add green onions; cook 224 mg chol.,
and stir 1 minute more. Season to taste 795 mg sodium,
with salt and pepper. Spoon hash onto 10 g carb.,
plates; top with meat and garlic. 3 g fiber,
4. In same skillet whisk together honey, 4 g sugars,
GA R
the water, mustard, and remaining 1 Tbsp. 51 g pro.

LI C
broth. Cook and stir until bubbly; drizzle

PO
over meat. Sprinkle meat with thyme.

RK
Makes 4 servings (6 oz. meat + ¹⁄2 cup

AN
hash each).
D
SW
PER SERVING 433 cal., 14 g fat (3 g sat. fat), EE
T
PO
111 mg chol., 516 mg sodium, 38 g carb., TA
TO
4 g fiber, 14 g sugars, 38 g pro. HA
SH
+
H E A LT H Y
SKILLET CHICKEN THIGHS BUDGET-
WITH GRAPE TOMATOES FRIENDLY
AND GREENS $3.52
per serving
8 skinless, boneless chicken

thighs (2 lb.)
1 tsp. garlic powder
1 tsp. ground cumin
¹⁄2 tsp. salt
2 Tbsp. olive oil
1 tsp. sesame seeds
1 tsp. cumin seeds
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 ½ 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.
CE
RI
D
AN
EN
ICK
O CH
FAL
BU F
BUFFALO CHICKEN 2. Cover and cook on low 6 hours or 1. Place onion in a 4- to 5-qt. slow
AND RICE high 3 hours. Stir in green parts of onions cooker; drizzle with lime juice and the
PREP 15 minutes and cream cheese. Cover and cook water. Using a mortar and pestle or a
SLOW COOK 6 1⁄2 hours (low) or 30 minutes more. spice grinder, crush peppercorns and
3 1⁄2 hours (high) 3. Serve chicken mixture over rice. cumin seeds; stir in salt.
Sprinkle with cheese. If desired, top with 2. Spread both sides of meat with
3 green onions additional sliced celery and/or hot sauce. mustard. Place meat in cooker. Sprinkle
1¹⁄4 lb. skinless, boneless chicken breast, Makes 6 servings (1 cup each). with peppercorn mixture; press lightly into
cut into 1-inch pieces PER SERVING 356 cal., 12 g fat (6 g sat. fat), mustard. Cover and cook on low 10 to
1 cup very thinly sliced carrots 92 mg chol., 777 mg sodium, 34 g carb., 12 hours or high 5 to 6 hours or until meat
1 cup ¹⁄4-inch slices celery 3 g fiber, 3 g sugars, 27 g pro. is tender.
¹⁄2 cup reduced-sodium chicken broth 3. Remove meat, reserving cooking liquid.
¹⁄2 cup tomato sauce LIME-PEPPERCORN Thinly slice meat across the grain.
¹⁄3 cup coarsely chopped fresh
Anaheim chile pepper (tip, p. 23) BRISKET WITH CHUNKY Transfer meat to a platter. Skim fat from
3 Tbsp. Ranch Dressing Mix (recipe, GUACAMOLE cooking liquid. Spoon desired amount of
cooking liquid over meat. Serve with
opposite) or 1 1-oz. envelope dry PREP 20 minutes
ranch salad dressing mix SLOW COOK 10 to 12 hours (low) or Chunky Guacamole and, if desired,
2 to 3 Tbsp. hot pepper sauce 5 to 6 hours (high) cilantro and/or lime wedges. Makes
4 oz. cream cheese 6 servings (4 oz. meat each).
1 medium onion, sliced PER SERVING 278 cal., 12 g fat (4 g sat. fat),
3 cups hot cooked brown rice
¹⁄4 cup crumbled blue cheese (1 oz.) ¹⁄4 cup lime juice 114 mg chol., 429 mg sodium, 6 g carb.,
Chopped celery (optional) ¹⁄4 cup water 2 g fiber, 1 g sugars, 37 g pro.
1 Tbsp. whole tricolor or green
peppercorns
1. Thinly slice green onions, separating
1 tsp. cumin seeds
white and green parts. In a 3-qt. slow
¹⁄2 tsp. salt Halve, seed, and peel 1 ripe avocado; place in
cooker combine white parts of onions
1 2¹⁄2- to 3-lb. fresh beef brisket, a medium bowl and mash until chunky. Stir in
and the next eight ingredients (through
trimmed 2 Tbsp. chopped green onion, 1 Tbsp. each
hot pepper sauce). 2 Tbsp. Dijon-style mustard snipped fresh cilantro and lime juice, and
1 recipe Chunky Guacamole dash salt. Cover and chill until needed.
Fresh snipped cilantro and/or
lime wedges
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
E RC
OR
N
BR
IS
KE
T
W
ITH
CH
UNK
Y GUACAMOLE

H E A LT H Y +
QUICK
30
MINUTES
MEXICAN CHOPPED Cayenne pepper consistency. Cover and chill until ready
SALAD WITH JALAPEÑO 4
1
cups shredded romaine lettuce
cup shredded cooked chicken
to serve.
2. In a large nonstick skillet heat hominy
DRESSING 1 mango, halved, seeded, peeled, over low heat 4 minutes or until heated
START TO FINISH 30 minutes and sliced through, stirring gently. Sprinkle with
1 avocado, halved, seeded, peeled, cayenne pepper.
¹⁄4 cup sliced pickled jalapeño chile
and sliced 3. On a large platter arrange hominy
peppers, finely chopped
²⁄3 cup grape tomatoes, halved and the next six ingredients (through
¹⁄4 cup mayonnaise
¹⁄2 cup chopped orange or yellow sweet pepper.) Serve with dressing and,
¹⁄4 cup sour cream
sweet pepper
2 Tbsp. snipped fresh cilantro if desired, queso fresco and/or pepitas.
Queso fresco, crumbled (optional)
1 Tbsp. lime juice Makes 6 servings (1¹⁄2 cups salad + ¹⁄4 cup
Pumpkin seeds (pepitas) (optional)
¹⁄2 tsp. paprika dressing each).
1 to 2 Tbsp. milk PER SERVING 217 cal., 14 g fat (3 g sat. fat),
1. For dressing, in a small bowl combine
1 cup canned yellow hominy, rinsed, 30 mg chol., 240 mg sodium, 15 g carb.,
the first six ingredients (through paprika).
drained, and patted dry 4 g fiber, 7 g sugars, 9 g pro.
Stir in enough of the milk to reach desired

CHICKEN, CAULIFLOWER, occasionally. Add chicken and raisins.
AND HAZELNUT PASTA Cook, uncovered, 2 to 3 minutes more or
START TO FINISH 35 minutes until heated through, stirring occasionally.
3. Stir pasta and reserved cooking water
2¹⁄3 cups dried whole grain pasta into cauliflower mixture; heat through.
3 Tbsp. olive oil Remove from heat. Stir in arugula. Top
5 cups chopped white, orange, or with hazelnuts and cheese. If desired,
purple cauliflower drizzle with olive oil and top with crushed
¹⁄4 tsp. kosher salt red pepper. Makes 8 servings
3 cups shredded rotisserie chicken (1¹⁄2 cups each).
¹⁄2 cup golden raisins PER SERVING 352 cal., 15 g fat (2 g sat. fat),
3 cups baby arugula 61 mg chol., 319 mg sodium, 36 g carb.,
¹⁄2 cup hazelnuts, toasted and coarsely 6 g fiber, 9 g sugars, 23 g pro.
chopped
Shaved Parmesan cheese
Olive oil and/or crushed red pepper
(optional) H E A LT H Y +
QUICK
1. Cook pasta according to package
directions. Drain, reserving ³⁄4 cup of 35
MINUTES
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
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 1. Place meat in a 3¹⁄2- or 4-qt. slow

PREP 15 minutes cooker, cutting to fit if needed. Add
SLOW COOK 7 to 8 hours (low) or frozen vegetables. In a medium bowl stir
3 1⁄2 to 4 hours (high) together stewed tomatoes, jalapeño
pepper, and chili powder. Pour over
1¹⁄2 lb. beef flank steak, trimmed
mixture in cooker.
1 14.4-oz. pkg. frozen sweet pepper
2. Cover and cook on low 7 to 8 hours or
and onion stir-fry vegetables
high 3¹⁄2 to 4 hours. Remove meat from
1 14.5-oz. can Mexican-style stewed
cooker. Slice meat across the grain. Using
tomatoes, undrained
a slotted spoon, remove vegetables from
1 small fresh jalapeño chile pepper,
seeded and finely chopped (tip, cooker. Divide meat and vegetables
p. 23) (optional) among warm tortillas; roll up. If desired,
2 tsp. chili powder serve with lime wedges and toppers.
6 6- to 7-inch white or yellow corn Makes 6 servings (1 taco each).
tortillas or whole wheat flour
tortillas, warmed (tip, right) tightly in foil. Place on top of mixture in
Lime wedges (optional) cooker the last 20 minutes of cooking.
Toppers, such as fresh corn salsa, PER SERVING 260 cal., 8 g fat (3 g sat. fat),
Reynolds Wrap Heavy Duty shredded lettuce, sour cream or 70 mg chol., 250 mg sodium, 19 g carb.,
Aluminum Foil makes crema, chopped tomatoes, snipped 4 g fiber, 7 g sugars, 26 g pro.
warming tortillas easy. fresh cilantro, and/or avocado
(optional)

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
³⁄4 tsp. salt
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. H E A LT H Y +
Drizzle kabobs with remaining dressing. KID-FRIENDLY
Cover; let stand 5 minutes. Chicken and veggie
4. Serve kabobs with Cucumber Relish skewers will please
and pita bread. Makes 4 servings even the pickiest
eaters.
(2 kabobs each).
water 30 minutes; drain before using.

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.
FRUIT-FORWARD MAPLE SKILLET
APPLE CRISP WITH
DESSERTS
WALNUT-FLAX TOPPING
PREP 20 minutes
1¹⁄3 cups regular rolled oats

2 to 3 Tbsp. packed brown sugar or
maple sugar
2 Tbsp. flaxseed meal
Sugar (in all its iterations) makes up an 1 tsp. ground ginger
1 tsp. ground cinnamon
unhealthy part of the average American diet. ¹⁄2 tsp. salt
Don’t completely deprive yourself of the sweet stuff, ¹⁄2 tsp. ground cardamom
¹⁄2 cup cold butter, cut into pieces
but do try these recipes—they get much of their ³⁄4 cup walnuts
sweetness from the natural sugars in fruit. 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
MAPLE ¹⁄4 tsp. salt
SKILLET APPLE
CRISP WITH
WALNUT-FLAX 1. Preheat oven to 350°F. For topping,
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
ROASTED
PEARS WITH
DE DATE-PEPPER
AD D
19
SYRUP
GRAMS
SU
GAR

turn golden, stirring occasionally. Remove
from skillet. Repeat with the remaining
1 Tbsp. butter and apples. Return apples TROPICAL
to skillet. Stir in the remaining ingredients. FRUIT WITH
3. Spoon topping over apple mixture. HONEY-LIME
If needed, stir in SYRUP
Transfer skillet to oven; bake 40 to
45 minutes or until topping is golden and 1 to 2 Tbsp.
beginning to crisp. Cool slightly (topping additional water
will continue to crisp as it cools). Makes to reach
6 servings ( ¹⁄2 cup apple mixture + ¹⁄4 cup drizzling
topping each). consistency.
PER SERVING 499 cal., 30 g fat (13 g sat. 3. Drizzle warm
fat), 51 mg chol., 450 mg sodium, 58 g date syrup over
carb., 8 g fiber, 36 g sugars, 5 g pro. roasted pears.
(If syrup becomes
ROASTED PEARS WITH too hard upon DE
AD D
DATE-PEPPER SYRUP
PREP 20 minutes
standing, transfer
to a bowl and 9
GRAMS
SU
ROAST 15 minutes at 425°F microwave 20 to GAR
30 seconds or until
6 ripe Anjou or Bartlett pears, softened. If needed, thin
halved lengthwise, cored, and with additional water.)
peeled (if desired) Makes 12 servings ( ¹⁄2 pear +
2 Tbsp. butter, melted, or olive oil 1¹⁄2 tsp. syrup each).
1 Tbsp. lemon juice PER SERVING 114 cal., 2 g fat (1 g sat.
¹⁄2 cup packed brown sugar
fat), 5 mg chol., 67 mg sodium, 26 g carb.,
2 Tbsp. water
¹⁄2 tsp. freshly ground black pepper
¹⁄4
¹⁄3
tsp. salt
cup chopped pitted whole dates
TROPICAL FRUIT WITH
HONEY-LIME SYRUP
1. Preheat oven to 425ºF. Place pear START TO FINISH 30 minutes
halves, cut sides down, in a 15×10-inch 1. In a large bowl combine pineapple,
¹⁄2 of a small pineapple, peeled, cored,
baking pan. Drizzle with melted butter
and cut into spears papaya, and strawberries.
and lemon juice. Roast 15 to 20 minutes or
1 medium papaya or large mango, 2. In a small bowl combine lime juice,
until pears are tender and lightly browned. halved, seeded, peeled, and cut into honey, cilantro, and ground ancho
2. Meanwhile, for date syrup, in a small 4-inch spears pepper. Drizzle over fruit. If desired,
saucepan combine brown sugar, the 2¹⁄2 cups strawberries, halved if desired
water, pepper, and salt. Bring just to sprinkle with coconut and/or additional
¹⁄4 cup lime juice
boiling over medium heat; reduce heat. ancho chile. Serve immediately or cover
2 Tbsp. honey
Simmer, uncovered, until syrupy and 1 Tbsp. snipped fresh cilantro and chill up to 4 hours. Makes 4 servings.
reduced to 1⁄3 cup. Remove from heat. ¹⁄4 tsp. ground ancho chile pepper PER SERVING 117 cal., 1 g fat (0 g sat. fat),
Stir in dates and two or three grinds Shredded or flaked coconut 0 mg chol., 8 mg sodium, 30 g carb., 4 g
additional pepper; cool slightly. (optional) fiber, 23 g sugars, 1 g pro.
DE
AD D
8
GRAMS
SU
GAR
CARAMELIZED
PEARS
Roasting fruit
causes their
natural sugars
to melt into a
thick, caramely
syrup, adding a
rich, deep flavor.

RECIPE INDEX
BEEF, PORK & LAMB DESSERTS & SWEETS ► Shakshuka .....................................................23

► Andouille-Stuffed Peppers with ► Maple Skillet Apple Crisp with ► Soft-Boiled Eggs ......................................42
Roasted Green Beans .......................... 75 Walnut-Flax Topping..............................94 ► Squash, Bacon, and Feta
► Beef Lettuce Wraps with ► Roasted Pears with Breakfast Bake ........................................... 19
Miso-Yogurt Sauce .................................39 Date-Pepper Syrup ................................95 ► Strawberry Cashew Milk ....................55
► Blistered Bean and Beef Stir-Fry.. 44 ► Tropical Fruit with Honey-Lime ► Toasted Quinoa-Harissa
► Coconut-Crusted Syrup.................................................................95 Yogurt Bowls ...............................................30
Pork Tenderloin..........................................73
DRESSINGS, DIPS & TOPPERS FISH & SEAFOOD
► Farro and Brussels Sprouts Bowl
with Prosciutto ...........................................30 ► Aquafaba Whipped Cream .............56 ► Almond-Pesto Fish with Kale
► Garlic Pork and Sweet ► Arugula Sauce...........................................77 and Mushroom Grain Bowls............50
Potato Hash ................................................ 87 ► Basil Pesto ....................................................80 ► Arctic Char with Green Olive
► Lamb and Shiitake Kofta Sliders..52 ► Blueberry Salsa ........................................83 and Lemon Dressing .............................20
► Garlic-Roasted Salmon and
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.
► Lime-Peppercorn Brisket with ► Bruschetta Topping .................................17
Chunky Guacamole ...............................89 Brussels Sprouts ........................................47
► Cashew Cheese........................................57
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.
► Maple-Pork Wilted Salad .................. 78 ► Korean Ahi Poke Bowl ........................45
► Cashew Cream .........................................56
► Mediterranean Flat Iron Steaks....73 ► Roasted Salmon with
► Charred Cucumber Salsa..................82
Herbs and Yogurt ...................................42
► Pineapple-Pork Fried Rice ................. 21 ► Chimichurri ....................................................84
► Seared Scallops with
► Pork Roast and Harvest ► Chipotle Cashew Cheese ..................57 Arugula Sauce........................................... 77
Vegetables....................................................60 ► Chunky Guacamole ...............................89 ► Spinach and Chile
► Steak Tacos .................................................92 ► Classic Sauerkraut ...................................41 Salmon Cakes ............................................79
► Thai Rice Noodle and Grilled ► Coconut Milk Whipped Cream......56 ► Spinach, Scallop, and
Steak Salad...................................................17 ► Cucumber Relish ......................................93 Quinoa Salad .............................................48
► Vietnamese Carrot Salad Bowls...34 ► Garlic-Herb Cashew Cheese ..........57 ► Warm Citrus Shrimp Salad...............59
CHICKEN & TURKEY ► Gremolata ...................................................... 81
► Harissa ............................................................85 VEGETARIAN MAINS & SIDES
► Buffalo Chicken and Rice..................89
► Mango Salsa ..............................................73 ► Beet Noodle Salad ...............................25
► Cheesy Italian Beans
► Olive Tapenade ........................................84 ► Black Bean and Quinoa Tacos .....63
with Chicken .................................................71
► Orange-Poppy Seed Dressing ......49 ► Bulgur-Cauliflower Bowls
► Chicken and Spinach Dumplings ..22
► Peach, Avocado, and with Olive Dressing.................................33
► Chicken Burgers with
Rosemary Salsa ........................................83 ► Caribbean Rice.........................................33
Smoky Succotash .................................... 74
► Pear-Juniper Berry Sauerkraut........41 ► Chickpea Salad ........................................68
► Chicken, Cauliflower, and
Hazelnut Pasta ...........................................91 ► Pickled Radishes.......................................45 ► Coconut, Acorn Squash,
► Chicken with Apple-Vegetable ► Quick Orange Gremolata .................60 and Carrot Soup .....................................62
Slaw Stir-Fry ................................................ 76 ► Quick Sauerkraut and Apples........39 ► Fattoush Salad ..........................................66
► Cilantro-Ginger Chicken with ► Ranch Dressing Mix...............................88 ► Fennel, Grapefruit, and
Peanuts ...........................................................49 ► Romesco Sauce ........................................ 81 Feta Salad ..................................................... 51
► Greek Chicken Kabobs........................93 ► Tomatillo Salsa ..........................................82 ► Root Veggie Salad with Miso-
► Herb-Roasted Chicken ► Triple-Pepper Hot Sauce ...................80 Turmeric Dressing ....................................48
with Veggies ................................................64 ► Zhoug ..............................................................85 ► Sesame-Ginger Oats with
► Jerk-Marinated Chicken and Mushrooms and Charred
Caribbean Rice Bowls .........................32
EGGS & BREAKFAST Green Onions ..............................................31
► Korean Chicken Tacos .........................37 ► Chocolate-Hazelnut Milk....................55 ► Soba Noodle Bowls ..............................42
► Mexican Chopped Salad ► Coconut Milk...............................................55 ► Stewed Favas with Fennel and
with Jalapeño Dressing .......................90 ► Easy Omelets ..............................................18 Sweet Potatoes .........................................65
► Roasted Garlic Turkey- ► Flax and Walnut Granola...................71 ► Sweet Potato Burrito Bowls .............32
Chickpea Patties ....................................... 61 ► Ginger-Acai Bowls ..................................42 ► Sweet Potato-Pomegranate
► Skillet Chicken Thighs with Grape ► Ginger-Berry Smoothie .......................38 Slaw ...................................................................66
Tomatoes and Greens ......................... 87 ► Greek Omelets............................................18 ► Tahini-Ginger Noodles
► Tomato-Basil Turkey Burgers ............17 ► Italian Omelets ...........................................18 and Veggies .................................................71
► Vietnamese Chicken and ► Miso-Egg Soup ........................................ 44 ► Whole Grain Pasta with Eggplant,
Cabbage Salad........................................53 Mint, and Oregano ................................68
► Multigrain Cereal Bowl ........................34
► Wilted Greens and Lentil Bowls ► Zucchini Ribbons, Pasta,
► Nut Milk ..........................................................55
with Charred Red Onion ...................29 and Arugula ................................................26
► Orange-Honey Overnight Oats....68

Better Homes & Gardens Eat To Feel Good - 2018

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Use as directed. © Pfizer 2017

Test Kitchen Product Supervisors CARLA CHRISTIAN,

SENIOR VICE PRESIDENTS VICE PRESIDENTS ADVERTISING OPERATIONS

For reuse and reprint requests, contact CLpermissions@meredith.com.

and enjoying the occasional

EAT TO FEEL GOOD | 3

with your lifestyle changes— ▼

4 | EAT TO FEEL GOOD

NOW GET A FULL YEAR

limited time only - don’t miss out!

6| EAT TO FEEL GOOD

EVERYTHING ELSE. Next time you’re reaching for a post-workout endorphins.

Dehydration can cause your snack, take a pause and check in

SAY NO TO of a healthy life). The National

EAT TO FEEL GOOD | 7

ST R E SS STAT EXERCISE LACK OF

8 | EAT TO FEEL GOOD

DARK PURPLE FRUITS

EAT TO FEEL GOOD | 9

19 percent more Focusing on breathing and your body which regulates

EAT TO FEEL GOOD | 11

12 | EAT TO FEEL GOOD

and antiviral properties

(vegetable and green leaf

14 | EAT TO FEEL GOOD

► Lush with good

(dried and pulverized

2 lb. ground turkey

1. In a large bowl combine ground turkey,

spray; heat over medium heat. Add

EAT TO FEEL GOOD | 17

It has about half T

18 | EAT TO FEEL GOOD

fat (5 g sat. fat), 262 mg chol.,

easy to clean up.

T ﬁber, 5 g sugars, 15 g pro

EAT TO FEEL GOOD | 19

4 5-oz. fresh or frozen arctic char

1. Thaw ﬁsh, if frozen. For dressing,

sodium, 2 g carb., 1 g ﬁber,

PINEAPPLE-PORK 1. In a small bowl combine egg and egg

EAT TO FEEL GOOD | 21

22 | EAT TO FEEL GOOD

1. In a large deep skillet heat oil

desired doneness. Top with

T oregano. Makes 6 servings

CHILE PEPPERS contain

EAT TO FEEL GOOD | 23

OXO TABLETOP SPIRALIZER

¹⁄3 cup balsamic vinegar

1. For dressing, in a large bowl

TO MARKET, START TO FINISH 30 minutes Place zucchini in a colander; pour

26 | EAT TO FEEL GOOD

cucumbers, and/or fat

Cut veggies into noodles into

EAT TO FEEL GOOD | 27

The beauty of the bowl is its versatility: Top greens, grains,

One cup of cooked

EAT TO FEEL GOOD | 29

1. In a small saucepan bring the

30 | EAT TO FEEL GOOD

SESAME-GINGER OATS until oats are tender and mixture is