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T H E

M A S T E R G U I D E

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 1
M A S T E R G U I D E

Intro

We read your horoscope, and 2019 is going to be a delicious


year. So let’s start it right. The Feel Good Food Plan is two weeks of
fresh, fun dinner recipes, our simplest-ever lunch prep guide, and—
of course—a knockout chocolate dessert that aaalmost counts as
breakfast. Get everything you need here, from shopping lists to
recipes to inspiration, then follow @healthy_ish on January 2nd,
when we’ll kick off another year of delicious, feel-good food.

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 2
S H O P P I N G L I S T

Dinner Week 1

Proteins Produce

2 5–6-oz. skin-on, 3 jalapeños, 1 red chile,


boneless salmon fillets such as Holland or Fresno,
¾ lb. skinless, boneless plus 1 optional small chile
chicken thighs 1 head of garlic
1 12-oz. block firm tofu 1 3" piece ginger
3 scallions
1 bunch parsley
Fats/Oils
1 bunch cilantro
1 shallot
Extra-virgin olive oil
3 lemons
Neutral oil, such as
2 limes
grapeseed, canola,
1 grapefruit
peanut, or vegetable
1 bunch broccolini
Ghee
1 Belgian endive
2 small sweet potatoes
4 Persian cucumbers
1 medium head of
cauliflower
1 medium fennel bulb

P . 3
Spices Pantry

Kosher salt Honey


Freshly ground black Unseasoned rice vinegar
pepper Toasted sesame seeds
Ground turmeric Soy sauce
Ground coriander Tahini
Ground cumin ⅓ cup jasmine rice
1 tsp. mustard seeds 4 oz. dried soba noodles
¾ cup whole grains,
such as freekeh, farro, rye
Eggs / Dairy
berries, and/or barley
2 large eggs 1 15-oz. can chickpeas
¾ cup whole-milk Greek
yogurt

P . 4
R E C I P E S

Dinner Week 1
R E C I P E 1

Salmon and Broccolini


with Citrus-Chile Sauce
2 servings Layers of bright citrus and gentle heat
add tons of flavor without weighing down this dish.

P . 5
R E C I P E 1

Ingredients 4 Tbsp. extra-virgin


olive oil, divided
3 jalapeños, stemmed,
1 bunch broccolini,
seeded (save some of
cut into 1" pieces
the seeds to add later if
2 5–6-oz. skin-on,
you like things spicy)
boneless salmon fillets
1 garlic clove
1 Belgian endive,
Kosher salt
leaves separated and
Finely grated zest from
torn into large pieces
¼ grapefruit
2 Tbsp. fresh grapefruit
1 tsp. honey
juice
4 tsp. unseasoned rice
vinegar
Toasted sesame seeds
(for serving)

P . 6
R E C I P E 1

Method
Heat remaining 1
Finely chop Tbsp. oil in skillet over
jalapeños and garlic on medium. Season
a cutting board; salmon with salt and
sprinkle with a pinch of cook, skin side down,
salt. Crush with the side until skin is browned
of a chef’s knife until and crisp, 6–7 minutes.
broken down into a Turn and cook on flesh
coarse mash. (You can side just until cooked
also purée in a food through, about 1
processor or mash with minute.
a mortar and pestle if Arrange broccolini
you prefer.) Transfer to and endive on a platter;
a small bowl and add season with salt.
grapefruit zest, honey, Arrange salmon over.
and 2 Tbsp. oil; toss to Stir grapefruit juice and
combine. Let green vinegar into dressing.
chile kosho sit until Drizzle dressing over
ready to use. salmon, then top with
Heat 1 Tbsp. oil in a sesame seeds.
medium nonstick skillet
over medium-high. Add
broccolini and cook,
tossing occasionally,
until charred in spots
and crisp-tender, 5–6
minutes. Transfer to a
plate.

P . 7
R E C I P E S

Dinner Week 1
R E C I P E 2

Feel-Better Chicken
and Rice Soup
2–4 servings Make this hearty soup more
like congee or stew by cooking it for an extra
10-15 minutes.

P . 8
R E C I P E 2

Ingredients 2 Tbsp. fresh lemon juice


2 Tbsp. soy sauce
¾ lb. skinless, boneless
½ bunch cilantro,
chicken thighs
coarsely chopped
⅓ cup jasmine rice, rinsed
Freshly ground black
4 garlic cloves, thinly sliced
pepper
1 2" piece ginger, peeled,
thinly sliced
Kosher salt
2 small sweet potatoes,
unpeeled, cut into
½"-thick rounds

P . 9
R E C I P E 2

Method
is thickened and
Bring chicken, rice, potatoes and rice are
garlic, ginger, and 5 tender, 15–20 minutes
cups water to a boil in longer. Transfer chicken
a large saucepan. to a bowl and shred
Add a big pinch of salt. with 2 forks, then return
Reduce heat to to pot. Stir in lemon
medium-low and juice and soy sauce;
simmer, uncovered and taste soup and season
stirring occasionally, with salt if needed.
until rice has swelled Divide soup among
and chicken is firm, bowls. Top with cilantro
10–12 minutes. and lots of black
Add potatoes to pan pepper.
and cook over medium- do ahead : Soup
low heat, still (without cilantro) can
uncovered and stirring be made 3 days ahead.
occasionally, until soup Transfer to an airtight
container and chill.
Reheat over medium-
low, adding water to
thin as needed.

P . 1 0
R E C I P E S

Dinner Week 1
R E C I P E 3

Sesame Noodles
with Glazed Tofu
2 servings The pan sauce makes these
noodles extra silky: the perfect complement to
the crispy tofu and pickled cukes.

P . 1 1
R E C I P E 3

Ingredients 1 red chile (such as Holland


or Fresno), thinly
2 medium Persian
sliced, seeded if you’re
cucumbers, thinly sliced
spice-averse
into rounds
¼ cup low-sodium soy sauce
Kosher salt
3 Tbsp. honey
1 ½" piece ginger, peeled,
1 12-oz. block firm tofu,
finely grated
drained, patted dry
5 Tbsp. unseasoned rice
¼ cup neutral oil, such as
vinegar, divided
grapeseed, canola,
peanut, or vegetable
4 oz. dried soba noodles
2 Tbsp. tahini
3 scallions, thinly sliced on

P . 1 2
R E C I P E 3

Method
Cut tofu into 9 square-
Toss cucumbers and a ish pieces by cutting the
few pinches of salt in a block into thirds, then
colander. Let sit until cutting each third
salt begins to draw out crosswise into 3 pieces.
water from cucumbers, Pat dry.
about 5 minutes. Heat oil in a medium
Massage cucumbers, nonstick skillet over
gently at first to keep medium-high until
them from breaking, shimmering. Cook tofu,
then more vigorously as undisturbed, until very
they start to expel crisp and dark brown
water. Drain and underneath, 4–5
squeeze out excess minutes. Carefully turn
liquid again. Return and repeat on opposite
cucumbers to bowl. side. Holding tofu back
Add ginger and 1 Tbsp. with a spatula or slotted
vinegar and toss to spoon, pour out oil into
combine. Chill until a small bowl; discard
ready to use. oil. Return skillet to
Whisk chile, soy medium-high heat and
sauce, honey, and 3 add soy sauce mixture
Tbsp. vinegar in a (reserve medium bowl;
medium bowl. you’ll use it again).
Cook, turning tofu
occasionally and
reducing heat to
medium if needed, until

P . 1 3
R E C I P E 3

Method

glaze is almost thick


enough to coat a
spoon, about 4 minutes.
Meanwhile, cook
soba noodles
according to package
directions; drain. Do not
rinse noodles, even if
the instructions tell you
to—you want them to
stay warm.
Transfer tofu to a
plate, leaving sauce in
pan. Pour sauce into
reserved medium bowl.
Whisk in tahini and
remaining 1 Tbsp.
vinegar. Add noodles
and toss until coated
with sauce.
Divide noodles
among bowls. Top with
tofu, pickled
cucumbers, and
scallions.

P . 1 4
R E C I P E S

Dinner Week 1
R E C I P E 4

Crispy Eggs
Over Grains
2 servings Use any grains you love, and the
fried shallots and garlic are great on roasted
vegetables and crispy fish too.

P . 1 5
R E C I P E 4

Ingredients 1 tsp. mustard seeds


½ tsp. ground turmeric
¾ cup whole grains, such as
2 Persian cucumbers,
freekeh, farro, rye
thinly sliced
berries, and/or barley
1 Tbsp. fresh lime juice
Kosher salt
2 large eggs
3 Tbsp. ghee or extra-virgin
Cilantro leaves and lime
olive oil, divided
wedges (for serving)
1 shallot, sliced into rings
2 garlic cloves, crushed
1 ½" piece ginger, peeled,
finely grated

P . 1 6
R E C I P E 4

Method
Heat remaining
Cook grains in a small 1 Tbsp. ghee in skillet
pot of boiling salted over medium-high.
water until al dente. Add eggs and cook,
Drain and let cool in a undisturbed, until very
medium bowl. deeply browned
underneath, 2–3
Meanwhile, melt
minutes; season with
2 Tbsp. ghee in a small
salt. Carefully turn
nonstick skillet over
(if desired) and cook
medium heat. Add
until all of the whites
shallot and garlic and
are opaque, about
cook, stirring
5 seconds.
occasionally, until
shallot is beginning to Divide grains between
brown and crisp around bowls. Top with eggs,
edges, 5–6 minutes. remaining shallots, and
Remove from heat and cilantro. Serve with lime
stir in ginger, mustard wedges for squeezing
seeds, and turmeric. Let over.
cool slightly. Season
with salt. Add
cucumbers and half of
shallots to grains and
toss to combine. Add
lime juice; season with
salt. Transfer grain
mixture to a medium
bowl. Wipe out skillet.

P . 1 7
R E C I P E S

Dinner Week 1
R E C I P E 5

Warm Chickpea Bowls


with Lemony Yogurt
2 servings This low-effort dinner bowl
comes together in less than 30 minutes and is
already a classic around here.

P . 1 8
R E C I P E 5

Ingredients Kosher salt, freshly


ground pepper
1 garlic clove, finely grated
¾ cup whole-milk
1½ tsp. ground coriander
Greek yogurt
1½ tsp. ground cumin
4 Tbsp. fresh lemon juice,
3 Tbsp. extra-virgin
divided
olive oil, plus more
1 medium fennel bulb,
for drizzling
halved lengthwise,
½ medium cauliflower
very thinly sliced
(about ¾ lb.), broken
crosswise
into large florets,
1 cup very coarsely
sliced ¼" thick
chopped parsley
1 15-oz. can chickpeas,
1 small chile, such as
rinsed
serrano, Fresno, or
jalapeño (optional),
thinly sliced
1 Tbsp. toasted sesame
seeds

P . 1 9
R E C I P E 5

Method
Meanwhile, mix
Preheat oven to 400°. yogurt, 1 Tbsp. lemon
Mix garlic, coriander, juice, and a big pinch
cumin, and 3 Tbsp. oil of salt in a small bowl.
in a large bowl. Add Toss fennel, parsley,
cauliflower and chile (if using), sesame
chickpeas; season with seeds, and remaining 3
salt and pepper. Toss to Tbsp. lemon juice in
coat. reserved bowl.
Transfer cauliflower Spread yogurt mixture
mixture to a parchment- between bowls. Top
lined rimmed baking with spiced chickpea
sheet. Wipe out bowl; mixture. Scatter fennel
reserve. Bake, tossing salad over, then drizzle
halfway through, until with oil.
chickpeas and
cauliflower are golden
brown and cauliflower
is tender, 18–22
minutes.

P . 2 0
M A S T E R G U I D E

Dinner Week 2

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 2 1
S H O P P I N G L I S T

Dinner Week 2
Proteins Produce

2 6-oz. boneless firm 1 bunch mint leaves


whitefish fillets (cod, 1 small bunch dill
pollock, or halibut) 2 stalks celery with leaves
1 14-oz. block firm tofu 2 small red onions
1 head of garlic

Fats/Oils 1 3" piece ginger


3 scallions
Extra-virgin olive oil 1 medium shallot
Ghee 1 red chile, such as
Vegetable oil Holland, Fresno, or Thai
2 lemons
1 lime
2–3 small citrus fruits,
such as grapefruits,
oranges, and/or
clementines
12 oz. shiitake mushrooms
1 head of green cabbage
1 medium head of
cauliflower
1 small bunch Tuscan kale
1 small fennel bulb
2 small to medium sweet
potatoes

P . 2 2
Spices Pantry

Kosher salt ½ cup black lentils


Curry powder 1 15-oz. can chickpeas
Red pepper flakes Golden raisins
Freshly ground black Unsalted peanuts
pepper Roasted, skinless
Ground turmeric peanuts
Za’atar Toasted sliced almonds
2 tsp. black or yellow Tahini
mustard seeds Fish sauce
Baking powder
All-purpose flour
Eggs / Dairy
Whole wheat flour
¼ cup crumbled feta Chickpea flour
½ cup whole-milk yogurt
(not Greek)

P . 2 3
R E C I P E S

Dinner Week 2
R E C I P E 6

Flaky Cod with


Celery Salad
2 servings Garlic-curry crisp is your new
secret weapon for braised chicken or roasted
vegetables, but we love it on a simple fish.

P . 2 4
R E C I P E 6

Ingredients 1 1" piece ginger,


peeled, finely grated
2 6-oz. skinless, boneless
2 tsp. curry powder (such
firm whitefish fillets
as vadouvan)
(such as cod, pollock,
2 stalks celery, plus
or halibut)
1 cup celery leaves,
2 Tbsp. extra-virgin olive oil
torn if large
Kosher salt
½ small red onion,
2 Tbsp. ghee
thinly sliced
2 garlic cloves, thinly sliced
½ lemon
2 tsp. black or yellow
mustard seeds

P . 2 5
R E C I P E 6

Method
Toss celery, celery
Preheat oven to 325°. leaves, and onion in a
Rub fish with oil on a small bowl. Zest and
parchment-lined squeeze in juice from
rimmed baking sheet; lemon into bowl;
season with salt. Bake season with a pinch of
fish until flesh is opaque salt. Toss to combine.
and begins to flake, Divide fish among
12–16 minutes. plates. Spoon garlic
Meanwhile, melt ghee curry over. Top with
in a small skillet over celery salad.
medium heat. Add
garlic and mustard
seeds and cook,
shaking pan
occasionally, until
garlic is just beginning
to turn golden and
seeds begin to make a
popping noise, about 4
minutes. Stir in ginger
and curry powder and
cook, stirring, until
fragrant, about 20
seconds. Remove from
heat; season lightly with
salt.

P . 2 6
R E C I P E S

Dinner Week 2
R E C I P E 7

Loaded Sweet
Potatoes
2 servings Roast the sweet potatoes and
cook the lentils ahead of time and you’re most
of the way to dinner.

P . 2 7
R E C I P E 7

Ingredients ¼ cup unsalted peanuts,


coarsely chopped
2 small to medium
½ tsp. crushed red
sweet potatoes
pepper flakes
5 Tbsp. extra-virgin
1 Tbsp. fresh lemon juice
olive oil, divided
1½ cups sliced citrus fruits
Kosher salt
from peeled grapefruit,
½ cup black lentils (but
oranges, and/or
let’s face it, you can
clementines
use any kind you like
¼ cup crumbled feta
and feel free to make
lots extra)

P . 2 8
R E C I P E 7

Method
Heat peanuts and 3
Preheat oven to 400°. Tbsp. oil in a small
Roast sweet potatoes saucepan over medium.
on a small rimmed Cook until peanuts are
baking sheet until skins toasted and golden
are browned and brown, about 2 minutes
potatoes are tender all from the time they start
the way through, about bubbling. Transfer to
45 minutes. Remove another small bowl.
from oven and, using a Add red pepper and a
heavy spatula or small pinch of salt; let cool.
pot lid, smash potatoes, Stir lemon juice into
then drizzle with 1 peanut dressing just
Tbsp. oil; season with before using.
salt. Continue to roast Top sweet potatoes with
until flesh is lightly lentils, citrus, and feta.
browned, 12–15 Drizzle with dressing.
minutes longer. do ahead : If you
Meanwhile, cook want to roast sweet
lentils in a small pot of potatoes ahead of time
boiling salted water as part of your meal
until tender, 20–25 prep, let cool, wrap in
minutes. Drain and foil, and chill up to 4
transfer to a small bowl. days while they’re still
Let cool until just warm. intact, then smash and
Add 1 Tbsp. oil, season reheat in olive oil in a
with salt, and toss to nonstick skillet over
combine. medium heat until crispy
on both sides.

P . 2 9
R E C I P E S

Dinner Week 2
R E C I P E 8

Spicy Mushroom Larb


2 servings Don’t even think about tossing,
stirring, or shaking that pan until the mushrooms
are golden brown and crisp.

P . 3 0
R E C I P E 8

Ingredients 1 1" piece ginger, peeled,


finely grated
¼ cup roasted, skinless
Kosher salt
peanuts
1 medium shallot, thinly
4 Tbsp. vegetable oil,
sliced into rings, rinsed,
divided
drained
12 oz. shiitake mushrooms,
1 red chile, such as
stems removed,
Holland, Fresno, or
quartered
Thai, thinly sliced
3 scallions, thinly sliced
1 cup mint leaves, torn
2 garlic cloves, finely
if large
grated
1 Tbsp. fish sauce
¼ head of green cabbage,
halved crosswise,
leaves separated
Lime wedges (for serving)

P . 3 1
R E C I P E 8

Method
brown all over, about
Coarsely chop or 4 minutes more. Add
crush peanuts into small scallions, garlic, and
pieces; set aside. ginger, followed by
remaining 1 Tbsp. oil,
Heat 3 Tbsp. oil in a
and cook, stirring often,
large nonstick skillet
until softened and
over medium-high until
fragrant, about 2
shimmering. Add
minutes. Remove from
mushrooms and cook,
heat; season lightly with
undisturbed, until
salt. Mix in shallot,
bottom sides are
chile, mint, fish sauce,
golden brown, about 5
and half of peanuts.
minutes. Toss and
Taste and season with
continue to cook,
more salt if needed.
tossing occasionally
and reducing heat as Transfer larb to a
needed to avoid large bowl. Serve with
scorching, until golden cabbage, lime wedges,
and remaining peanuts
for assembly alongside.

P . 3 2
R E C I P E S

Dinner Week 2
R E C I P E 9

Easy Flatbread with


Cauliflower and Tofu
2 servings Repeat after us: You can make
your own flatbread. This recipe is foolproof, we
promise!

P . 3 3
R E C I P E 9

Ingredients sa b z i

2 Tbsp. ghee or extra-virgin


f l at b r e a d
olive oil, divided
⅓ cup whole wheat flour
½ medium head of
¾ tsp. kosher salt
cauliflower, cut into
¼ tsp. baking powder
florets
⅓ cup all-purpose flour,
1 small red onion, cut into
plus more for dusting
wedges through core
½ cup whole-milk yogurt
2 garlic cloves, crushed
(not Greek)
Kosher salt, freshly
ground pepper
1 ½" piece ginger, peeled,
finely grated
½ tsp. ground turmeric
½ 14-oz. block firm tofu,
cut into 1" pieces
2 Tbsp. golden raisins
Toasted sliced almonds
and dill (for serving)

P . 3 4
R E C I P E 9

Method
Heat a medium cast-
Flatbread Whisk iron skillet over
whole wheat flour, salt, medium-high. Cook
baking powder, and ⅓ flatbread until
cup all-purpose flour in underside is golden
a medium bowl. Stir in brown and puffy with a
yogurt. Transfer dough few charred spots,
to a clean work surface about 2 minutes. Turn
and knead until mostly and cook on other side
smooth, about 1 minute. until golden brown,
Divide into 2 pieces about 1 minute. Transfer
and wrap with plastic. to a plate, then repeat
Let rest 15 minutes to let with remaining dough.
dough relax.
Working one at a
time, roll out dough on
a lightly floured surface
until it’s as thick as 2
stacked quarters.

P . 3 5
R E C I P E 9

Method
minutes longer. Season
Cauliflower and generously with salt
Tofu Heat 1 Tbsp. and pepper, then add
ghee in a large Dutch ginger and turmeric.
oven or pot over Cook, stirring
medium-high. Add constantly, until
cauliflower in a single fragrant, about 1
layer and cook, minute. Add tofu,
undisturbed, until raisins, and 1 cup
golden brown water. Bring to a simmer
underneath, 4–5 and cover. Cook,
minutes. Toss and partially covered, until
continue to cook, cauliflower is tender
tossing occasionally, and liquid is reduced
until still crunchy but by about half, about 10
browned in spots, minutes. Season with
about 4 minutes longer. salt and pepper.
Add onion, garlic, and Arrange vegetable
remaining 1 Tbsp. mixture on a platter. Top
ghee. Cook, tossing with almonds and dill.
occasionally, until Serve with flatbreads.
vegetables are halfway
to tenderness, 8–10

P . 3 6
R E C I P E S

Dinner Week 2
R E C I P E 10

Chickpea Pancakes
with Kale and Fennel
2 servings Savory chickpea flour pancakes,
also known as socca, require just 4 ingredients
(including water) and are packed with protein.

P . 3 7
R E C I P E 10

Ingredients 1 small bunch Tuscan kale,


stemmed, leaves torn
½ cup chickpea flour
1 small fennel bulb, very
6 Tbsp. extra-virgin olive
thinly sliced crosswise
oil, divided
¼ cup tahini
Kosher salt
2 Tbsp. fresh lemon juice
3 garlic cloves, divided
1 15-oz. can chickpeas,
drained
1 Tbsp. za’atar (or curry
powder, chile powder,
or frankly any other
combination of mild
dried ground spices)

P . 3 8
R E C I P E 10

Method
to coat chickpeas;
Whisk chickpea flour, season with salt. Add
1 Tbsp. oil, a pinch of kale and continue to
salt, and ½ cup water cook, tossing
in a medium bowl. Let occasionally, until kale
socca batter sit at least wilts, about 2 minutes.
10 minutes or up to 1 Transfer to a medium
hour to let flour hydrate. bowl, add fennel, and
toss to combine.
Meanwhile, heat 2
Reserve skillet.
Tbsp. oil and 2 garlic
cloves in a medium Finely grate remaining
nonstick skillet over garlic clove into a small
medium, tossing bowl. Whisk in tahini,
occasionally, until lemon juice, 2 Tbsp. oil,
garlic is lightly and 2 Tbsp. water until
browned, about 3 thick and smooth.
minutes. Add chickpeas Season with salt.
and increase heat to
medium-high. Cook,
tossing occasionally,
until chickpeas are
lightly browned, 6–8
minutes. Add za’atar
and toss several times

P . 3 9
R E C I P E 10

Method

Heat 1½ tsp. oil in


reserved skillet over
medium-high. Add half
of reserved socca
batter to center of skillet
and tilt skillet so that it
spreads out to a thin
6"–7" pancake. Cook,
undisturbed, until well
browned and crisp
underneath, 2–3
minutes (crank up the
heat to high if needed
to get crunchy edges
and nice browning).
Turn and cook just until
lightly browned on
second side, about 1
minute. Transfer to a
plate. Repeat with
remaining 1½ tsp. oil
and batter.
Top each socca with
chickpea salad. Drizzle
with tahini sauce.

P . 4 0
M A S T E R G U I D E

Lunch

This year’s Feel Good Food Plan lunch strategy is all about
doing more with less. This weekend you’ll make three big-batch
recipes (Chickpeas! Roasted veg! Eggs!) and a couple flavor-
packed sauces. Then you’ll mix and match them throughout the week
for lunches that’ll never feel the same. Get the recipes and our lunch
suggestions on the following pages.

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 4 1
S H O P P I N G L I S T

Lunch
Produce Dairy

1 head of garlic 4-8 eggs


1 medium onion
1 shallot Fats/Oils
1 bunch carrots
1 head of cauliflower or Extra-virgin olive oil
broccoli
1 head of radicchio Pantry
4–6 sweet potatoes,
scrubbed 1 lb. dried chickpeas

5 large lemons Tahini


White miso

Spices Maple syrup or pure


agave nectar
Kosher salt Red wine or white wine
Freshly ground black vinegar
pepper
Ground cumin
Garlic powder
Onion powder

P . 4 2
R E C I P E S

Lunch
R E C I P E 1

Quite Possibly the


Best Chickpeas
8 servings This hands-off method was
inspired by cookbook author Mina Stone, who
swears by adding lemon zest and olive oil.

P . 4 3
R E C I P E 1

Ingredients Method

1 lb. dried chickpeas, Combine chickpeas,


soaked overnight, onion, garlic, lemon
drained zest, oil, and a couple
1 medium onion, big pinches of salt in a
thinly sliced large pot. Add 2 quarts
6 garlic cloves, crushed water and stir to
2 3x1" strips lemon zest combine. Bring to a
¼ cup extra-virgin olive oil boil, then reduce heat
Kosher salt, freshly to medium-low and
ground pepper simmer, stirring
occasionally and
replacing any water
that evaporates, until
chickpeas are tender,
about 2 hours. Taste
and season generously
with salt and pepper.
Let cool.
do ahead : Chickpeas
can be made 6 days
ahead. Transfer to an
airtight container and
chill.

P . 4 4
R E C I P E S

Lunch
R E C I P E 2

Meal-Prep Roasted
Vegetables
8 servings Try a mix of white rice, millet, and/
or quinoa, which all cook in about the same
time. You can also sub kale for the cabbage.

P . 4 5
R E C I P E 2

Ingredients Method

1 bunch carrots, cut Arrange racks in


into thick rounds upper and lower thirds
1 head of cauliflower or of oven; preheat to
broccoli, separated 425°. Toss carrots,
into florets cauliflower, and oil on
3 Tbsp. extra-virgin olive oil a large rimmed baking
Kosher salt sheet. Season with salt
4–6 sweet potatoes, and toss again. Place
scrubbed sweet potatoes on a
small foil-lined rimmed
baking sheet. Roast
veggies, tossing once,
until browned and
tender, 25–30 minutes
for carrots and
cauliflower and 35–40
minutes for potatoes.

P . 4 6
R E C I P E S

Lunch
R E C I P E 3

Meal-Prep
Hard-Boiled Eggs
4-8 servings Cooking for 10 minutes will give
an ever-so-soft center to the yolk. For completely
firm yolks, cook an additional minute.

P . 4 7
R E C I P E 3

Ingredients Method

4-8 large eggs Bring a large


saucepan of water to a
boil over medium-high
heat. Using a slotted
spoon, carefully lower
eggs into water one at
a time. Cook 10
minutes (timing from
when water returns to a
simmer), maintaining a
gentle boil. Carefully
transfer eggs to a bowl
of ice water and let
cool until just slightly
warm, about 2 minutes.

P . 4 8
R E C I P E S

Lunch
R E C I P E 4

Tahini-Ranch Dressing
Makes about 1½ cups We would never
ask you to use your blender if it didn’t make a
smoother and better dressing. The effort is
worth it; you’ll have enough sauce to get you
through a week of lunches.

P . 4 9
R E C I P E 4

Ingredients Method

¼ cup plus 2 Tbsp. fresh Purée lemon juice,


lemon juice tahini, oil, miso, maple
¼ cup plus 2 Tbsp. tahini syrup, onion powder,
¼ cup extra-virgin olive oil garlic powder, and ½
2 Tbsp. white miso cup water in a blender
2 Tbsp. pure maple syrup or until smooth. Season
agave nectar with salt and pepper.
1½ tsp. onion powder do ahead :Dressing
½ tsp. garlic powder can be made 5 days
Kosher salt, freshly ahead. Cover and chill.
ground pepper

P . 5 0
R E C I P E S

Lunch
R E C I P E 5

Just-Basic-Enough
Vinaigrette
8 servings Makes about 1 cup. This is a
great excuse to treat yourself to some seriously
delicious vinegar.

P . 5 1
R E C I P E 5

Ingredients Method

½ shallot, Whisk shallot, garlic,


finely chopped oil, and vinegar in a
1 garlic clove, small bowl. Season with
lightly crushed salt and pepper.
½ cup extra-virgin olive oil do ahead :Vinaigrette
¼ cup red wine or white can be made 5 days
wine vinegar ahead. Cover and chill.
Kosher salt, freshly
ground pepper

P . 5 2
M A S T E R G U I D E

Lunch Strategy

Great work! You prepped everything you need for a week of great
lunches. Just grab some fresh greens at the store and you’re minutes
away from any of the dishes below.

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 5 3
S T R A T E G I E S

Lunch 1
S T R AT E GY 1

Easy Mezze Plate


Creamy hummus is an excellent base for a
lunch bowl with roasted vegetables, hard boiled
eggs, and any raw vegetables you have around.

P . 5 4
S T R AT E GY 1

Method

Make the hummus by


blending 1½ cups
drained Quite Possibly
the Best Chickpeas
with the juice of 1
large lemon, 1 garlic
clove, ½ cup tahini, ¾
tsp. salt, 10 cracks
pepper, ¼ tsp. cumin,
and 2 Tbsp. water.
Place toppings onto
the hummus, then
freshen it up at
lunchtime with a lemon
wedge or drizzle of
olive oil.

P . 5 5
S T R A T E G I E S

Lunch 2
S T R AT E GY 2

Chickpea Salad
with Bitter Greens
Radicchio makes a hardy base for chickpeas,
eggs, and any vegetables you have on hand.

P . 5 6
S T R AT E GY 2

Method

Put down a layer of


greens, then scatter
Quite Possibly the Best
Chickpeas, halved
eggs, thinly sliced
cucumbers, and herbs
on top. A simple
vinaigrette works here,
but we love tahini
ranch for added
creaminess and tang.
Finish with a few
cranks of pepper.

P . 5 7
S T R A T E G I E S

Lunch 3
S T R AT E GY 3

Smashed Chickpea
Sandwich
Tuna salad goes vegetarian with this creamy,
crunchy chickpea sandwich recipe.

P . 5 8
S T R AT E GY 3

Method

Crush a generous
scoop of drained Quite
Possibly the Best
Chickpeas with the
back of a spoon, then
add yogurt, olive oil,
or tahini ranch for
creaminess and heft.
Mix in chopped celery,
capers, or
pepperoncini, then
layer with pickled
vegetables and lettuce
on whole grain bread.
Wrap your sandwich
with butcher paper or
parchment paper to
keep stray chickpeas
from falling out.

P . 5 9
R E C I P E S

Lunch 4
S T R AT E GY 4

Brothy Chickpea Soup


Don’t turn on your oven—this soup is made by
doctoring up the delicious brothy, super flavorful
cooking liquid from the chickpeas recipe.

P . 6 0
S T R AT E GY 4

Method

Drop in chunks of
sweet potato or other
roasted vegetables,
some torn greens, and
gently heat, then add
an egg once it’s all hot.
Add a drizzle of chile
crisp if you’ve got it, or
a dash of hot sauce.

P . 6 1
M A S T E R G U I D E

Dessert

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 6 2
R E C I P E S

Dessert

Chocolate-Cashew
Chia Pudding
4-6 servings This chia pudding is delicious
layered with maple yogurt. Leftover yogurt can
be topped with fruit and granola for breakfast.

P . 6 3
Ingredients m a p l e yo g u r t a n d ass e m b ly

2 cups whole-milk or
chia pudding
coconut yogurt
7 oz. Medjool dates
¼ cup pure maple syrup,
(about 13), pitted
plus more for serving
3 cups cashew milk
Flaky sea salt
⅔ cup raw cashews
Ground cinnamon
3 Tbsp. cocoa powder
(for serving)
2 tsp. vanilla extract
1½ tsp kosher salt
1 tsp. ground cinnamon
½ cup white chia seeds

P . 6 4
Method
Maple Yogurt and
Chia Pudding Assembly Stir yogurt
Blend dates, cashew and ¼ cup maple syrup
milk, cashews, cocoa in a medium bowl.
powder, vanilla, salt, Transfer to a quart-size
and cinnamon in a jar or resealable
blender on high speed container (or reserve
until very smooth, about yogurt container and
1 minute. Transfer date use that!).
milk to a quart-size jar To serve, alternate
or resealable container. layering a few
Stir in chia seeds. Cover spoonfuls of chia
and chill at least 6 pudding and maple
hours or up to 5 days. yogurt in a small
ramekin or 8-oz. glass.
Drizzle with maple
syrup and sprinkle with
sea salt. Dust with
cinnamon.
do ahead : Maple
yogurt can be made 5
days ahead. Chill.

P . 6 5

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