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v3.1

INTRODUCTION

PARTONE

reset

GETACLEANSTART

GOLDENRULESFOREATINGCLEAN

KNOWYOURNUTRIENTSsuperdetoxifiers

antioxidantpowerhouses

inflammationfighters

digestiveaids

RESTOCKYOURPANTRYsmartswaps

wholegrains

legumes

healthyfats

flavorenhancers

DETOXYOURMINDANDBODY3-dayactionplan

21-dayactionplan

PARTTWO

recipes

replenishgetofftoagoodstart

reboot

drinktoyourhealth

recharge

loaduponyourvegetables

reenergize

chooseyoursnackswisely

restoremakemealswithsubstance

relax

havealittlesomethingsweet

BASICSSOURCES

ACKNOWLEDGMENTSPHOTOCREDITS

RECIPEINDEXINDEX

introduction

Mostofusknowthatthewayweeatiscentraltoourwell-being.Butwemaynotalwaysknowexactlywhatingredientstobuyormealstoplanforthemostsatisfying,delicious,andhealthfulresults.Thisbookwillshowyouhoweasyitcanbe:Startwithfreshproduce,wholegrains,andleanproteins;preparethemsimply;andtakethetimetoshareandenjoythem.

Thisold-fashionedapproachtofoodhasamodernname—eatingclean.Itmeansmakingmealsfromscratch,whetheraworkdaybreakfastforoneoraweeknightdinnerforfour.Itmeansmakingyourownsnacksinsteadofrelyingonanythingfromapackage.Anditcanalsomeanenjoyingdessert(seeGoldenRule11:MaintainaHealthyPerspective)!Justasimportant,eatingcleanmeansfocusingoneveryaspectofourmeals—turningawayfromourscreensanddevicesandavoidingotherdistractions,sowecansavortheprocessofcookingandeating.

Perhapsyou’realreadyeatingthisway,ormaybetheseideasarenewtoyou.Eitherway,thereisplentytodiscoverhere.You’llfindexcellentrecipesaswellastheverylatestadvicefromreliableprofessionals,includingnutritionistKathieMadonnaSwift,whocontributedherknowledgeandexpertisetothisproject.I’mstillexploringandevolvingandlookingfornewwaystoappreciateclean,wholefood,andIhopeyou’llbeinspiredtodothesame.

GETACLEANSTARTWhateverinspiredyoutopickupthisbook—aresolutiontoeatbetter,adesiretowipetheslatecleanwithawhole-bodydetox,orawishtoboostyourenergylevel—youhavejusttakenthefirststeptowardachievingthatgoal.Thisbookisdesignedforanyonewantingtohittheresetbuttonandgainamorerewarding,andpleasurable,approachtofood.

Foodplaysacentralroleinourlives.Onthemostbasiclevel,itfeedsourhungerandkeepsusalive.Butitalsofunctionsonsocialandemotionallevels,sotofullyaddressnutritionyouneedtoconsider,fromallangles,whatyoueat.Focusingonwhole,unprocessedfoodshelpsyourbodypreventandfightdiseasesandincreasesyourenergylevels.Thismeanseatingfreshfruitsandvegetables,beansandotherlegumes,wholegrainsandwhole-grainpasta,nutsandseeds,andmodestamountsofleanproteins,includingfish,eggs,chicken,andtofu.Andyes,eventheoccasionaldessert.

Asyouevaluatewhatyoueat,youshouldalsoconsideryourrelationshiptofood,intermsofhowyouplanyourmeals,howyoushop,howyoupreparefood,andhowyouactuallyeatit.Inourgrab-and-golifestyle,foodcanbecomemerefueltogetusthroughtheday,ratherthanprovidingusanopportunitytoslowdown,switchgears,eliminatedistractions,andrelishthemoment.

ABOUTTHERECIPES

Inkeepingwithwidelyacceptedidealsof“eatingclean,”noneoftherecipesinthis

bookcontainsanybutter,refinedsugar,all-purposeflour,orredmeat.Honeyand

othernaturalsweetenersappear,asdowhole-wheatflourandpasta,anddairy

products;full-fatdairyisthemostminimallyprocessed,butyoucanusereduced-

fatvarietiesifyouprefer.Lookfortheiconslistedattheendofthissectiononeach

recipepage;theseareindicatedbycoloreddotsintheActionPlanmenusandon

thejuiceandsmoothierecipesinthe“Reboot”chapter.

HOWTOUSETHISBOOK

“KnowYourNutrients”listsfoodsthatarethebestsourcesofantioxidantsandanti-inflammatory,detoxifying,anddigestiveproperties.Havingawell-stockedpantryisanessentialfirststep,andwe’vecoveredthebasics—wholegrains,legumes,healthyfats,andflavorenhancers—inthe“RestockYourPantry.”Then,weencourageyoutocleantheslatewithoneoftheactionplans(designedforeitherthreedaysortwenty-onedays).Oryoucanjuststartcookingfromthewealthofdeliciousrecipesinthesecondpartofthisbook.Butbeforeyoudoanythingelse,readthe“GoldenRulesforEatingClean”onthefollowingpages,andrememberthatthegoalisahealthy,whole,wonderfulappreciationoffood,notdeprivation.

ICONS

• VEGAN

• DAIRY-FREE

• NUT-FREE

• GLUTEN-FREE

GOLDENRULENo.1

choosewholefoodsoverprocessed

Wholefoods—primarilyfreshfruitsandvegetables,wholegrains,andlegumes—deliverthevitamins,minerals,phytonutrients(plantcompoundssuchasflavonoidsandcarotenoids),andfiberyouneedtofeelyourbest.

ABOUTPROCESSEDFOODS

Foodsthathavebeenprocessedhavebeenstrippedofsomeoralloftheiressentialnutrients,makingthempoorsubstitutesforwholefoods.Thepreservativesthatmanufacturersaddcanmakemattersworse.

Take,forinstance,thehighamountofsodiumfoundinmanyprocessedfoods,whichhasbeenlinkedtohighbloodpressureandheartdisease.Alltheaddedsugarscancauseobesity,diabetes,andblood-sugarspikesthatcantriggerinflammation.Plus,processedfoodsoftencontainartificialcoloringsandflavorings,chemicalpreservatives,andadditivesthatcannegativelyimpactourhealth(andourenvironment).

VolumesofstudieshaveconnectedthestandardAmericandiet,anditshighproportionofprocessedfoods,toepidemicssuchascardiovasculardisease,autoimmunedisorders,gastrointestinalillnesses,andcertaintypesofcancer.AccordingtoKathieMadonnaSwift,M.S.,R.D.N.,L.D.N.,anintegrativemedical

nutritionistandformernutritiondirectoratCanyonRanchinLenox,Massachusetts(amongotherleadinginstitutions),“Multiplemechanismsareatplayhere,includingshiftingtoapro-inflammatorystate,insulinresistance,hormonedisorders,anddigestiveproblems,whichaffectallthesystemsofthebody.”

WEIGHYOUROPTIONS

Don’tbefooledbythecleverpackagingofso-calledhealthfoods.AccordingtoMarionNestle,professorattheDepartmentofNutrition,FoodStudies,andPublicHealthatNewYorkUniversity,“Researchshowsthatalmostanythingwithahealthclaim—notransfat,gluten-free,probiotics,ororganic—makespeoplethinkthefoodishealthierandlowerincalories.Ajunkfoodwithahealthclaim,alas,isstillajunkfood.”Whilenooneissuggestingavoidingpackagedgoodsaltogether,Nestlerecommends“avoidinganythingwithmorethanfiveingredients,ingredientsthatyoucan’tpronounce,oranythingartificial.”

Ultimately,whenit’sachoicebetweenbuyingafrozendinner(evenanorganicone)andpreparingamealentirelyfromfreshingredients,optformakingityourself,fromscratch.

MAKESMARTCHOICES

Someminimallyprocessedfoodsarebetterthanothers,ofcourse—suchascanned

fish,beans,andtomatoes;plainyogurt;cheese;tofu;andwhole-grainbreadand

pasta.Frozenfruitsandvegetablesarealsoworthbuying,especiallyduringthe

monthswhenfreshonesareinshortsupply.Thesealloffercomparablenutritional

valuetounprocessedversions,aswellasconvenience.

GOLDENRULENo.2

embraceaplant-baseddiet

Peoplewhofollowaplant-baseddiethavesignificantlylowerratesofchronicillnesses,includingcancerandheartdisease,andit’seasytoseewhy:Basedprimarilyonproduce,beansandotherlegumes,wholegrains,andnutsandseeds,withmodestamountsoffishandotherleanproteins,it’sadietrichinhealth-boostingnutrients.

THEBENEFITS

Besidesbeinganexcellentsourceofvitaminsandminerals,thefoodsinaplant-baseddietcontainawiderangeofantioxidantsandanti-inflammatorycompounds.(Formorespecifichealthfulpropertiesofmanyofthesefoods,seetheglossariesthatbeginwithSuperDetoxifiersaswellasthe“RestockYourPantry.”)Theyarealsohighindietaryfiberthathelpsridthebodyofharmfultoxinsandhelpskeepthedigestivetractworkingsmoothly.Soitshouldcomeasnosurprisethateatingaplant-baseddiet(similartothemuch-toutedMediterraneandiet)isstronglylinkedtolowercholesterolandareducedriskofobesity,type2diabetes,cardiovasculardisease,andcertainformsofcancer.

Themoreyoueataplant-baseddiet,themoreyouwillappreciatethewayitmakesyoufeel.

CHANGEFORGOOD

Plus,fillingupyourplatewithplantsmeansthere’slessroomforanimal-basedfoods—andtheirsaturatedfats.Butter,cream,redmeat,andskin-onpoultryarethemostobviousculprits.Youdon’thavetocutthemoutentirely,butrathereattheminmoderateamounts.

Onceyouincorporatemoreplantsintoyourdiet,you’llalsofindtheyactuallyhelpcurbyourcravingsforsugarysweetsandotherless-healthyoptions.

EXPLORETHEPRODUCEAISLE

Ratherthanstickingwiththetried-and-true,experimentwithatleasttwonew

vegetablesorfruitseachmonth,pickingwhat’sinseasonandgrownlocally,

wheneverpossible.Asanalternativetopotatoes,tryturnips,parsnips,rutabaga,

orceleriac;choosemustard,turnip,orcollardgreensinsteadofkaleorSwisschard.

YoucanalsoexploretheproduceaislesatAsian,MiddleEastern,orLatin

Americanfoodmarketsforawidervarietyofoptions.

GOLDENRULENo.3

practicemindfuleating

It’seasytoallowyourdailyintakeoffoodtobecomemoreroutinethanritual.Instead,slowdownandsavoreverybite—withoutanydistractions.Becausewhenyoutakethetimetofocusonwhat’sinfrontofyou,somethingwonderfulhappens:Youbegintofeelmoresatisfiedwithless.

FOCUSONHOWYOUEAT

Makeapointtoenjoyyourmealswhileseatedatthetable.Multitaskingduringameal—whetherthat’swatchingtelevision,workingonthecomputer,orreadingabook—cancauseyoutopilemorefoodontoyourplate.Ifthisideaisnoveltoyou,startbysittingdowntoadistraction-freemealacoupletimeseachweek.Soonenough,you’lllookforwardtotherespitethatthesemealsofferfromthebusynessoflife.

Equallyasimportantishowyoufillyourplate.Imagineproducetakinguphalf,wholegrainsonequarter,andprotein—plant-oranimal-based—theremainingquarter.Neverfeelobligatedtocleanyourplate;it’sbesttoeatsmaller,morefrequentmealstokeepyourmetabolismonanevenkeel.

MarkHyman,M.D.,founderandmedicaldirectoroftheUltraWellnessCenterinLenox,Massachusetts,suggestseatingfromasmallerplate,suchasoneforsalads,ratherthanastandarddinnerplate.Theportionswillbethesamesize,buttheplatewilllookmuchfuller.

TAKEYOURTIME

Don’trush.Allowyourselfatleasttwentyminutestofinishameal,chewingslowlyandthoroughlyandmakingaconsciousefforttoputyourforkdownbetweenbites.(Doingsoaidsdigestion.)Tuneintotextures,aromas,andflavors,andtakepleasurein(re)discoveringfavoritefoods.Andlearntoappreciatethefeelingofbeingsatedwithoutbeingoverlyfull.Thisformofportioncontrol,practicedbytheinhabitantsoftheJapaneseislandofOkinawa(whohaveoneofthehighestpercentagesofcentenariansontheplanet),iscalled“harahachibu,”whichroughlytranslatesto“80percentfull.”

Beforeyoueatanything,sitdown,takefivedeepbreaths,andfocusyourattentiononhowyourbodyfeels.

GOLDENRULENo.4

engageinanactivelifestyle

Withsomuchattentionbeingpaidtohow(andwhat)youeat,itmakessensetofocusonhowmuchyoumove,too.Thisislessaboutcommittingtoarigorousworkoutroutineandmoreabouttakingpartinthetypesofactivitiesthatboostyourenergy,improveyourmood,andleaveyoufeelingbetterthanyoudidbefore.

GETMOVING

Anytypeofexercisethatgetsyourheartrateupandcreatesasheenofsweat—includingyogicsunsalutations,briskwalking,andridingabike—helpsyourbodyriditselfoftoxins.“Exerciseincreasesbloodflowandworksyourmuscles,”saysDr.MarkHyman,“andbothoftheseactionsstimulatelymphflow.”Itisthisprocess,theprimaryfunctionofthelymphaticsystem,thathelpsridthebodyoftoxinsandotherharmfulsubstances.(Thisiswhymovementisanintegralpartofthe21-DayActionPlan.)Exercisehasahostofotherbenefits,too,includingpromotingbettersleepandmanagingstress,bothofwhichcontributetoyouroverallhealth.

Theenergyyouexpenddoingeverydayactivitieslikegardening,walking,mowingthelawn,playingtagwiththekids,andshovelingsnowalsoaddsup.Takethestairsinsteadoftheelevator(trytwoatatimetoreallyraiseyourheartrate),andwalkorrideyourbiketothestoreinsteadofdrivingorusingpublictransportation.

PENCILITIN

It’simportanttoestablisharoutineyoucanlivewith.Startbysizingupyourscheduleandpinpointingpocketsoftimeyoucandevotetoexercising.Youshouldalsoassessyourcurrentfitnesslevelandsetgoals,whetherit’stoincreaseyourheartrateorshedafewpounds.Thenmakeaplan.Aimforthirtyminutesatleastfourtimesaweek,evenifitmeanssqueezinginthreeten-minutestints(inthemorning,duringlunch,andattheendofaworkday)—itcountsjustthesame.Considerstepsthatwillhelpyousticktoyourprogram,likeaskingafriendtowalkwithyouorjoiningarunningcluborayogagroup.

Varietyisalsohelpfulinensuringlong-termsuccess,sotrytoincludedifferentactivities—suchasdancing,Pilates,swimming,orrockclimbing.Yourbodybenefitsfromcross-training,andyourmindbenefitsfromthechangeupintheroutine.

GETTHEGREENLIGHT

Consultwithyourdoctorbeforeembarkingonanyfitnessprogramormaking

changestoyouractivitylevel.

GOOUTSIDE

Ifyoutypicallyheadtothegym,optforachangeofscenery:Studiesshowthat

peoplegetmoreenjoymentandthereforestaymotivatedlongerwhenexercising

outdoors.Soheadtothelocalparkorbeach,seekoutnearbyhikingtrails,orgo

cross-countryskiing.

GOLDENRULENo.5

makesuretogetenoughfiber

Fiberisabsolutelyessentialtogoodhealth:Itaidsindigestion,regulatesbloodsugar,promotesahealthyheart,andhelpstocontrolweight.“Fiberalsofeedsthegoodbacteriainthedigestivetract,”addsnutritionistSwift,“whichhelpstheimmunesystemprotectagainstinvadingpathogens(unfriendlybacteriaandviruses)andescortstoxinsoutofthebody.”

HOWMUCHISENOUGH?

Aimforatleastfortygramsoffibereachday(thisistwicetheamountintheaverageAmericandiet).It’sactuallyeasytomeetthisquotaifyoueatprimarilyfruitsandvegetables,wholegrains(andwhole-wheatproducts),driedbeansandlegumes,andnutsandseeds.Italsomeanshavinganorangeorgrapefruitinsteadofaglassofjuice;toppingyogurtwithoat-filledgranola;addingchickpeasorblackbeanstosalads;andsnackingonwholefoodssuchasapples,celery,almonds,andcarrots.

SOLUBLEVS.INSOLUBLE

Therearetwotypesofdietaryfiber—solubleandinsoluble.Eachplaysanimportantroleinkeepingyourbody’ssystemsontrack.Bothtypescanmakeyoufeelfullquicklyandforlonger.Eatavariedplant-baseddiet,includingallthefoodslistedatright,tobesuretogetbothkindsoffiber.

Solublefiberdissolvesinwaterandbindstoandhelpseliminatecholesterol,

therebyboostinghearthealth.Italsonormalizesbloodglucoseandinsulinlevels,whichcanhelpprotectagainstinflammationanddiabetes.Bestsourcesincludeapples,pears,citrusfruit,andberries;oats,oatbran,andbarley;andlegumes,carrots,andbrusselssprouts.

Insolublefiber(alsoknownas“roughage”)facilitatesdigestionbyincreasingthebulkinthestool,whichinturnspeedsuptheeliminationofwasteandtoxins.Thistypeoffiberisfoundinmanyfruitsandvegetables,butleafygreenslikekale,collards,andmustardgreens,cabbage,andtheskinsofapplesandpearshavethemost.Othersourcesincludewhole-wheatflour(includingthatfoundinbreadandpasta),wheatbran,andnutsandseeds.

READTHELABEL

Whole-wheatandwhole-grainproductssuchasbread,cereal,andcrackerscan

begoodsourcesoffiber,aslongasyouchoosethemcarefully.Ifthereareless

thantwogramsofdietaryfiberineachserving,lookforsomethingwithmore.And

payattentiontotheadditionofsugarandothersweeteners,especiallyhigh-

fructosecornsyrup,whichcanoffsetthebenefitsofthefiber.

GOLDENRULENo.6

boostenergywithleanprotein

Proteinprovidesuswiththenecessaryfueltopowerusthroughtheday,promotesbrainfunctioning,andkeepsussated.It’salsonecessaryforbuildingmuscles,bones,andcartilage,andeverycellinourbodyneedsproteinformaintenanceandrepair.MostAmericans(andevenvegans)havenoproblemgettingenoughprotein,butthesourceoftheproteinalsomatters.

TARGETAMOUNT

TheInstituteofMedicine(IOM),thehealtharmoftheNationalAcademyofSciences,recommendsthatproteinmakeupbetween10percentand35percentofourdailycaloricintake.Thistranslatestoabout46gramsperdayforanaverageadultwoman,56gramsformen.Tofindoutyouraverageindividualneed,multiplyyourbodyweighttimes0.36.Forexample,a110-poundwomanshouldaimfor40gramsofproteinperday.Asapointofreference,fourouncesofcookedsalmonhasabout26gramsofprotein,onecupofcookedlentilsabout18grams,onecupofcookedquinoaabout8grams,oneounceofpumpkinseedsabout7grams,andonelargeeggabout6grams.

BESTSOURCES

Ideally,youshouldtrytogetmostofyourproteinfromplantsources;beansandlegumes,quinoa,andnutsandseedsareallespeciallygood.Fishisalsorichinproteinandcontainsbeneficialomega-3s.

Otherhigh-qualityanimalproteinssuchaspoultry,eggs,anddairy(includingyogurtandcheese)canbepartofacleanfooddiet,too:Thekeyistoeattheminsmallerquantitiesandtomakesmartchoiceswhenshopping(see“KnowWhatYouAreBuying.”)

COMPLETEVS.INCOMPLETE

Animalproteinsareconsidered“complete”proteinsinthattheycontainallnineessentialaminoacids,thebuildingblocksofproteinthatmustbederivedfromthefoodweeat.(Ourbodiescanproducetheotherelevenaminoacids.)

Soyandquinoaarealsocompleteproteins,butallotherplantsourcesare“incomplete,”ormissingoneormoreoftheseessentialaminoacids.Solongasyoueatavarietyofthesefoodseveryday,you’llbesuretogetenoughproteininyourdiet.

ANOTEABOUTREDMEAT

Althoughredmeatdoesn’tappearinthepagesofthisbook,oronmostcleanfood

lists,thatdoesn’tmeanitmustbeexcludedentirely.Justbesuretobuyorganic,

“100percentgrass-fed”or“grass-fedandfinished”meats,whichcontainmore

omega-3s,vitaminE,andotherantioxidantsthanmeatfromanimalsfedcornor

grain.Consumingsmallerportions(4ounces,orthesizeofadeckofcards)and

fewerservingsperweekarealsoadvised.

GOLDENRULENo.7

payattentiontohowyoufeel

Foodallergiesarerare,affectingonly3to4percentofadultsintheUnitedStates.Yetfoodintolerancesareontherise,withmanyAmericansexperiencingsensitivitiestooneormoretypesoffood.Thoughfarlessseverethanallergies,sensitivitiescannegativelyimpactyourdigestivehealthaswellasyourqualityoflife.

ABOUTSENSITIVITIES

Anallergyisanimmune-systemresponsethattriggerssymptomsthattendtocomeonimmediately—fromnauseaandhivestoshortnessofbreathandanaphylaxis(shock).Afoodintolerance,ontheotherhand,triggersaresponsefromthegastrointestinalsystemthatcanresultingas,bloating,diarrheaorconstipation,nausea,orabdominalpainuptotwoorthreedaysafterconsumption.

Butsincebeinggassyandbloatedafterdrinkingmilkoreatingpastadoesnotnecessarilymeanyouhaveafoodintolerance,it’simportanttoavoidself-diagnosis.Andrestrictingyourdietunnecessarilycandepriveyourbodyofessentialnutrients.

Checkwithyourdoctortoruleoutallergiesorotherunderlyingconditionsbeforeembarkingonaneliminationprogram.

HOWDOYOUKNOW?

AccordingtotheAmericanCollegeofGastroenterology,theprimaryintoleranceculpritsarefoodscontaininglactose,gluten,andfructose,butMSG(monosodiumglutamate)andotheradditives,includingartificialcolorsandflavorsandartificialsweeteners,arealsopotentialtriggers.

Ifyoususpectthatanyoftheseareattherootofyoursymptoms,eliminatethemfromyourdietforseventotendays,beingcarefultoscrutinizefoodlabels(forinstance,modifiedfoodstarch,maltflavoring,andcaramelcontaingluten;honey,agave,andfruitjuicecontainfructose).Takenoteofwhetheryoursymptomsabate,then“re-challenge”yourGIsystemwiththesuspectedculprit.Ifsymptomsreturn,you’remostlikelyintolerant.

Thegoodnewsisthatevenifyou’repredisposedtointoleranceforafood,youcanlikelyeatacertainamountofitwithoutexperiencingdigestivediscomfort—andthatdosevariesbyindividual.

KEEPAFOODJOURNAL

Trackwhat,when,andwhereyoueat,aswellashowyoufeelbefore,during,and

after.Thisheightensyourawarenessandhelpsyoubetterunderstand—and

reconsider—yourfoodchoices.Startjournalingtheweekbeforeanyelimination

diet,soyoucanidentifyanypotentialtriggerfoods.

GOLDENRULENo.8

remembertostayhydrated

Wateriscrucialtoourwell-being:Itmakesupabout60percentofourbodies,andeverysystemdependsonit.Watercarriesnutrientstocells,moistensmembranes,cushionsandprotectsjointsandorgans,regulatesbodytemperature,keepsthedigestivetractworkingsmoothly,andhelpsflushouttoxinsandwaste.Theneedtostayhydratedisasimpleconcept,yetthereareplentyofquestions—andsomecontroversy—aboutjusthowtodoso.

HOWMUCHISENOUGH?

The“eightglassesaday”rulemayserveasagoodruleofthumb,butthere’snoscientificevidencethatthismagicnumberimproveshealth.Besides,somepeopleneedless,othersmore—especiallywhenexercising,pregnantorbreast-feeding,orsufferingfromanillness.Hydratewheneveryouarethirsty,andcheckyoururine:Itshouldbelight-colored(likelemonade),notdarkyelloworamber(likeapplejuice);andyoushouldfeeltheneedtourinateatleastonceeverytwotofourhours.

Extremethirst,drymouth,headache,fatigue,andirritabilityareearlysignsofmilddehydration,anddrinkingaglassofwatershouldrelievethesymptomsrightaway.Leftunquenchedfortoolong,however,dehydrationcanleadtomoreseverecomplications,includingheatstrokeandevenseizures.

THEBESTSOURCES

Drinkingwaterisstillthebestwaytostayhydrated,butit’snottheonlyone.Eventeaandcoffeecontributetoyourdailyfluidintake(despitebeingmilddiuretics),asdomilkandjuice.Thefreshjuicesandsmoothiesinthe“Reboot”sectionareespeciallygoodhydrators.

What’sonyourplatecounts,too:TheIOMestimatesthat20percentofourwaterintakecomesfromfood.Freshproducecancontainmorethan85percentwater,plusitboastsfiber,antioxidants,andotheressentialnutrients.Topcontendersincludecucumbers,lettuces,celery,radishes,bellpeppers,tomatoes,summersquash,spinach,carrots,cauliflower,andbroccoli,aswellaswatermelon,berries,orangesandgrapefruits,cantaloupeandhoneydew,apples,andpears.Stillotheroptionsincludeyogurtandevensomecookedfoods.

FRESHFROMTHETREE

Coconutwaterdeliversmanyofthesameelectrolytesasbottledsportsdrinks,but

noneoftheaddedsugarsandadditives.Buyunsweetenedversions,ormakeyour

own:Removethehuskfromayounggreencoconut,cutacirclearoundthetop,

andpryopen.Sipthroughastraworpouroffintoaglass.Mixitwithchilledgreen

teaforevenmorehydratingproperties(plusantioxidants),oraddadrizzleof

honeyforsweetness.

GOLDENRULENo.9

establishsmartmeal-planninghabits

Ratherthanapproachmealsonanad-hocbasis,considerthis:Ifyoutakethehurryandunpredictabilityoutofmealpreparation,you’llberewardedwithamuchmorewholesome,nutritious,andflavorfulmeal.

SHOPBETTER

Startbystreamliningyourshoppingtojustoneortwodayseachweek:Fewertripstothesupermarketmeanfeweropportunitiestobuymorethanyouneed,orthewrongtypesoffood.Trytoshopontheweekendorwheneveryouaren’trushedfortime(orhungryfordinner).You’llbemoreinclinedtofocusonwhatyouarebuying,andpaycloserattentiontonutritionalinformationonthelabels.

Wheneverpossible,shopatfarmers’marketsorgreenmarkets,orsignupforyourlocalCommunitySupportedAgricultural(CSA)plan.You’llgetthefreshestseasonalproduce—anddiscovernewfruitsandvegetablesalongtheway.

STRATEGIZE

It’sagoodideatoplanyourmealsfortheweek,andtolookforopportunitiestomakethemostoftheingredientsyouhaveonhand,withthegoalofnotwastinganything.Forexample,ifthesaladyouaremakingonMondaycallsforhalfabunchofscallionsorbasil,lookforasouporstir-frytomakelaterintheweek

thatusesuptherest.Also,takeinventoryofyourpantryatthebeginningofeachweekandstockuponwholesomebasics(includinggrains,legumes,onions,andotheralliums)thatserveasbuildingblocksforhealthymeals.

COOKONCE,EATTWICE

Byallmeanstakeadvantageof“bigbatch”cooking:Roastedvegetablescanbeincorporatedintoasalad,tossedwithwhole-grainpasta,orfoldedintoomelets.Driedbeansorlegumesarealwaysgoodmake-aheadoptions(theycanevenbefrozeninsingleservings),asarewholegrainsandbreakfastfavoriteslikegranolaandmuesli.

GOLDENRULENo.10

knowwhatyouarebuying

Understandingwhatgrocery-storebuzzwordsmean—andwhattheydon’tmean—isessentialforestablishinggoodshoppinghabits.Herearesomeofthemostcommonterms:

ORGANIC

UsedforproducethatisfreeofGeneticallyModifiedOrganisms(GMOs),grownwithoutpesticidesorsyntheticherbicides,andnotirradiated;fordairy,beef,andpoultry,itmeansanimalsweregivenorganicfeed.“Certifiedorganic”meansproductionmethodswereverifiedbyanindependentinspector.TherearethreeUSDA-approvedlabelsforpackagedfoods:“100percentorganic”productsmustincludeallorganicingredients,“organic”atleast95percent,and“madewithorganicingredients”atleast70percent.

NATURAL

Referstoproductsmadewithoutartificialflavorsorcolorsorsyntheticsubstances,buttheFoodandDrugAdministration(FDA)allowsprocessedsweeteners(cornsyrup,fructose,juiceconcentrates),“natural”flavorsandcolors(derivedfromnaturalsourcesbutproducedinalab),andadditivesandpreservatives.

FREE-RANGE

Indicatesthatananimalwasraisedwithaccesstotheoutdoors.ThisclaimisonlyregulatedbytheU.S.DepartmentofAgriculture(USDA)forpoultrychickens,notforegg-layingchickensormeat.Onlyfiveminutesofopen-airaccessperdayisenoughtoqualify.Cage-Freereferstoeggsfromhensthataren’tconfinedtocages,whetherornottheyactuallymakeitouttofreshair.

HORMONE-FREE

Meansthatnohormoneswereusedduringtheproductionoftheproduct.NoorganizationverifiestheseclaimsbeyondwhatisalreadyrequiredbytheUSDA,whichprohibitstheuseofhormonesonporkandpoultrybutallowscertainonesforcows.

RAISEDWITHOUTANTIBIOTICS

Indicatesthatnoantibioticswereusedintheproductionofameatordairyproduct.TheUSDAdoesn’tusetheterm“antibiotic-free”becauseitconsidersitunprovable.

CERTIFIEDHUMANE

Usedformeat,dairy,andeggstoindicatethattheanimalswereraisedinhumaneconditions,withsufficientspaceandfreedomtomove,andwerenotsubjectedtoartificialmeanstoinducegrowth,suchasforchickens.

SUGAR-FREE

Aproductthatmakesthisclaim(or“noaddedsugar”)cannotcontainadded

sugars.Itcanstillhaveartificialchemicalsweeteners,however,suchasaspartame,

Splenda,orsaccharin,orsugaralcohols,suchassorbitol,xylitol,ormaltitol,which

canaffectthedigestivesystemadverselyifconsumedinlargequantities.

GOLDENRULENo.11

maintainahealthyperspective

Itcanbehardtoknowwhatyoushouldbeeatingwhentherearesomanyfaddietsandconflictingmediaheadlines(carbohydratesarebad!carbohydratesaregood!).Buttheage-oldadagestillholdssway:Everythinginmoderation,includingmoderation.Sowhilethisbookpromotesfocusingonawhole-food,plant-baseddiet,itdoesnotsuggestthatyoucannevereatthosefavoritefoods(betheybacon,butterymashedpotatoes,orevenicecream)thatdon’tfitinthesecategories.

THERIGHTBALANCE

Thegoalistobalanceyourdesiretobeashealthyasyoucanbeandtofeelyourbest,withtheoverarchingdesiretoalsoderivepleasureinwhatyoueat.Becauseultimatelythat’swhatfoodshoulddo—nourishmindandbody.Andthatvariesbyindividual.Foryou,thatmaymeaneatingcleanduringtheweekandthenindulgingabitovertheweekend;forothers,itmightbemoreabouttryingtoreplaceoneortwomealsaweekwithsomethinghealthier.Stillothersfindtotalsatisfactioninavoidingmeat,dairy,sugar,gluten,andalcoholeverydayoftheyear.Again,it’saboutfindingtherightbalanceforyou.

LIFESTYLECHOICE

Keepinmindthatwhenwefeeldeprivedofsomethingwereallyenjoy,manyofustendtorebel,andthat’snotconducivetoalong-termcommitment.Theguiltthat

comeswiththeAmericandiethasbeenshowntimeandagaintobedefeating,whentheanswerissimple:portioncontrolandmoderation.

Aimtoformhealthyhabits,andahealthyrelationshiptofood,withoutalltheanxietythatoftencomeswithdeprivationdiets.Onceyoulearntoappreciatewhatfoodcandoforyouintermsofimprovingyourhealth,you’llbemorelikelytomakegoodchoices,you’llbegintofeelbetter,andyou’llbemotivatedtocontinueuntilit’snolongerachoice,it’sawayoflife.

KNOWYOURNUTRIENTSArmyourselfwiththeinformationyouneed,andyouwillbewellonyourwaytomakingthehealthiestchoices.

Morethanjustameansofnourishingyourbodyandmind,foodcanalsohelptoguardagainstdiseaseandtostrengthenyourimmunity.Certainfoodscanevenfunctionasmedicine:Theyfortifythebodywithantioxidantsandotheressentialnutrients,riditofharmfultoxins,andpreventinflammation,whichcantriggerdisease.With70to80percentofthebody’simmunesystemlocatedinthegut,therightfoodscanalsoprovidethebodywiththenutrientsnecessarytopromoteastrongandhealthydigestivesystem.

Theglossariesthatfollow—photographsanddescriptionsofthemostwidelyrecognizedsuperdetoxifiers,antioxidantpowerhouses,inflammationfighters,anddigestiveaids—highlightthosefoodswiththestrongestpropertiesintheirrespectivecategories.Keepinmindthatmanyplant-basedfoodspossessmultiplebenefits:Antioxidant-richberriesarealsopotentanti-inflammatoryagents,gingerhasbothdetoxifyinganddigestiveproperties,andsoon.Also,justbecauseafoodismissingfromaglossarydoesn’tmeanit’snotagoodsourceofthosenutrients(mostfruitsandvegetablescontributevitaminsandmineralsandfiber).Butbyallmeans,foroptimumhealth,prioritizethefoodsthatarelisted,keeptheminreadysupply,andputtheminyourregularmealrotation.

ALLERGYALERT

Likewithanytypeoffood,certainallergiesorintolerancescancausereactions

thatcancounteranypositiveanti-inflammatoryeffectsafoodmighthave(see

“PayAttentiontoHowYouFeel”).Checkwithyourdoctorornutritionistifyouthink

thismightbethecase.

KEY

1.Celery

2.CayennePepper

3.Watercress

4.Clementine

5.Nori

6.Garlic

7.Lemon

8.Grapefruit

9.Artichoke

10.Avocado

11.Beet

12.DandelionGreens

13.Onion

14.Fennel

15.Cilantro

16.Flaxseed

17.Cabbage

superdetoxifiers

Naturallycleansingfoodscontainpropertiesthatsupporttheliver(theprimarydetoxifyingorgan),plusamplefibertohelpflushoutharmfultoxins.

CELERYThisalkalizingvegetableisknownforitsdiureticproperties,whichhelpridthebodyofexcessfluidsandtoxins.Itsseedscleansetheliver,thankstotheirabilitytoreduceuricacid.

CAYENNEPEPPERCapsaicin,whichgivespepperstheirfieryheat,helpsstimulatethedetoxificationprocessbyincreasingbloodflow.Italsostimulatesthesweatglands,anotherwaythebodyfiltersouttoxins.

WATERCRESSThispepperygreenhelpsenergizecleansingenzymesintheliver,makingitanexcellentdetoxifier.

CITRUSFRUITSLemons,limes,andgrapefruitsarepowerfuldetoxifiersthankstothephytonutrientlimonoid,whichpromotestheformationofenzymesintheliverthatflushtoxins.Redandpinkgrapefruitscontainlycopene,whichprotectsagainstprostatecancer.

SEAVEGETABLESAlsocalledseaweeds,seavegetablessuchasnori,kelp,andkombucontainalgin,whichabsorbsheavymetalsandothertoxinsfromthedigestivetract.Theyalsocontainmorekindsofmineralsthananyotherfood.

ALLIUMSOnions,leeks,shallots,garlic,andchivescontainflavonoidsthatstimulatetheproductionofglutathione,apotentantioxidantthatencouragestheeliminationoftoxinsandcarcinogensintheliver.

BEETHighinantioxidants,thisrootvegetablecontainsbetaine,acompoundthatencouragesthelivertoflushtoxins.Beetfiberalsohelpsincreasetheproductionofdetoxifyingenzymesintheliver.

ARTICHOKEBesidesbeinghighinfiber,thispricklythistlecontainsthepowerfulantioxidantsilymarin,whichboostsliverfunction.Asaresult,itisalsoapotentdetoxifier.

AVOCADOThisnaturallycreamyfruitishighinglutathione,acompoundthatsupportsliverdetoxification.Plus,ithasbothsolubleandinsolublefiber,whichaiddigestionandimprovebloodsugarandcholesterollevels.

DANDELIONGREENSApotentdiuretic,theseliver-cleansinggreenshelpenhancetheflowofbile,essentialforliverdetoxification.

FENNELAnothernaturaldiuretic,fennelhelpsremovetoxicsubstancesfromthebody.Themineral-richseedsfacilitateproperabsorptionofnutrientsinthestomachandintestines.

CILANTROAlsoknownasfreshcoriander,cilantrohelpscleansethebodyoftoxicmetalssuchasmercury,arsenic,andlead.Italsopossessesantibacterialandanticancerproperties.

FLAXSEEDThesolubleandinsolublefiberinthesetinyseedspromotesregularity,whichhelpseliminatetoxins.Theyarealsorichinheart-healthyomega-3fattyacids.

BRASSICASMembersofthisfamilypromotetheeliminationoftoxinsthankstotheirhighcontentofglucosinolates,sulfur-containingcompoundsthatarealsoresponsiblefortheirbitterflavors.Cabbage,brusselssprouts,andbroccoliareparticularlydetoxifying.

KEY

1.PintoBeans

2.DarkChocolate

3.SmallRedBeans

4.Pecans

5.RedGrapes

6.Apple

7.Plum

8.Extra-VirginOliveOil

9.Blackberries

10.DumplingSquash

11.Carrot

12.Raspberries

13.weetPotato

14.BlackBeans

15.Kiwi

16.GreenTea

17.Clove

18.ButternutSquash

19.SweetCherries

20.Kale

21.Blueberries

22.CacaoPowder

antioxidantpowerhouses

ThesefoodsareflushwithvitaminsCandE,betacarotene,andflavonoids,whichneutralizefreeradicalsthatcontributetotheonsetofaginganddisease.

DARKBEANSSmallredbeans,pintobeans,andkidneybeansareexcellentsourcesofantioxidants,withsmallredbeanstoppingthelist.

DARKCHOCOLATEANDCACAODarkchocolate(atleast70percentcacao)andunsweetenedcocoapowderarerichinantioxidants.Heatingchocolatedestroyssomeofitshealth-givingproperties.

PECANThesetreenutsarerichinvitaminE,anantioxidantthathelpspreventcelldamage.

REDGRAPESForapowerfuldoseofantioxidants,chooseredorpurplegrapevarietiessuchasConcordoverthelesspotentgreenvariety.

APPLEPhytochemicalscalledpolyphenolsmakeapplesagoodsourceofantioxidants.Butdon’tremovetheskin—itcontainssubstantiallyhigherlevelsofantioxidantsthantheflesh.

PLUMThehighvitaminCcontentandphenoliccompoundsinthisfruitprovidesignificantantioxidantprotection.

EXTRA-VIRGINOLIVEOILThisheart-healthyoilhasstrongconcentrationsofpolyphenols,whichhavebothantioxidantandanti-inflammatoryproperties.

BERRIESThesefruitsareamongthehighestindisease-fightingantioxidants.Theirrichcolorsaretheresultofflavonoids,thephytochemicalsthatcancountercelldamage.

WINTERSQUASHThesegourdsgettheirincredibleantioxidantpropertiesfrombeta-caroteneandvitaminC.

CARROTTakeacuefromtheircolor:Carrotscontainmorecarotenoids—antioxidantsthathelpprotectagainstcertaincancers,heartdisease,andcataracts—thananyothervegetable.Beta-caroteneisalsoconvertedinthebodytovitaminA,whichisessentialforhealthyskinandvisionandhelpssupportimmunity.

SWEETPOTATOThesebrightlycoloredrootsarepackedwiththeantioxidantbeta-carotene,whichthebodyconvertstoretinol,orvitaminA.Theyalsohaveanti-inflammatoryproperties.

KIWILoadedwithvitaminsCandEandlutein,thisvine-growingfruitdeliversawhoppingdoseofantioxidants,andhasbeenshowntonourishthefriendlybacteriainthegut.

COFFEEANDTEAThesearefullofflavonoids,plant-derivedantioxidantsthathaltoxidativedamagetocellsandreducetheriskofheartdisease.Contrarytopopularopinion,coffeehasmorethantea.

CLOVEHighlevelsofphenoliccompoundsgivethisspiceantioxidantandanti-

inflammatoryproperties.

SWEETCHERRIESRichinquercetin,apowerfulantioxidantthathelpsmodulateinflammationandalsoactsasanantihistamine(therebyreducingtheeffectsofallergies),thisfruitalsocontainssignificantamountsofmelatonin,whichhelpswithinsomnia.

DARK,LEAFYGREENSRichinantioxidantsandfolate,thesegreensalsohelpdecreaseinflammation—plus,theirchlorophyllcontentsupportsthebody’sabilitytodetoxify.

FREERADICALS

Theseunstableoxygenmolecules,whicharelinkedtoahostofchronicillnesses,

causeoxidativestressinthebodythatcanleadtoinflammation.“Freeradical

damageislikerustintheinsideofourbodies,inthecellsthemselves,”explains

MarkHyman,M.D.

KEY

1.Walnuts

2.BlackPeppercorns

3.Rosemary

4.Thyme

5.Papaya

6.Sardines

7.Nutmeg

8.ShiitakeMushrooms

9.Cinnamon

10.Salmon

11.BokChoy

inflammationfighters

Omega-3s,vitaminE,andotherpotentcompoundsallhelptopreventinflammation,therebyreducingtheriskofcancerandheartdisease,andsoothingtheachesandpainsassociatedwitharthritis.

WALNUTSTheseareoneoftheonlyfoodsthatofferappreciableamountsofalpha-linolenicacid,anomega-3fattyacidwithheart-healthybenefitsthatreducesinflammation.

SPICESNaturalhealers,manyspicescontainanti-inflammatoryproperties.TurmericcontainscompoundscalledcurcuminoidsthatmayhelppreventAlzheimer’sdisease,jointinflammation,andcarpaltunnelsyndrome.Nutmeg,peppercorns,ginger,andcinnamonareotherpotentspices.

HERBSManyherbs,includingrosemary,thyme,andoregano,offerstrongantioxidantandanti-inflammatoryproperties.Inaddition,theypossessantiviral,antifungal,andantimicrobialqualities,givingthemanall-aroundexceptionalnutritionalvalue.

PAPAYASignificantamountsofvitaminsA,C,andEinthistropicalfruitreduceinflammation.Theenzymepapainimprovesdigestion.

COLD-WATERFISHCold-waterfishsuchasblackcod,salmon,sardines,and

anchoviesareexcellentsourcesofomega-3fattyacids.Wildsalmon’spinkhueistheresultofanabundanceofcarotenoids,whichalsohaveanti-inflammatoryproperties.

SHIITAKEMUSHROOMSTheseAsianmushroomsarenutritionalchampions.Antioxidantsthioprolineandergothioneineattackfreeradicalsandreduceinflammation.Thecarbohydratelentinankeepstheimmunesystemstrong.

BOKCHOYThisvarietyofcabbageboastsahighconcentrationofbeta-caroteneandvitaminA,whichhavepotentanti-inflammatoryandanticancereffects.

KEY

1.Mint

2.Miso

3.Flaxseed

4.GreenLentils

5.Almonds

6.RedLentils

7.Ginger

8.Oats

9.Yogurt

10.Turmeric

11.Honey

12.Asparagus

13.Coconut

14.Farro

15.Kimchi

digestiveaids

Loadedwithbeneficialbacteriaandfiber,thesefoodskeepthedigestivesystemrunningsmoothly.

ALMONDSHighinvitaminE,healthyfats,andotherminerals,almondsalsohaveprebioticbenefits,whichhelpfeedthegoodbacteria.

ASPARAGUSAmemberofthelilyfamily,asparaguscontainsinulin,acarbohydratethathelpspromotethegrowthofhealthybacteriainthelargeintestine.Asparagusisalsohighinfiber,whichaddstoitsdigestivebenefits.

COCONUTCoconutandcoconutoilcontainlauricacid,amediumchaintriglyceride(MCT)thatishelpfulfordigestivehealing.

FERMENTEDDAIRYKefir,afermentedmilkdrink(thenamemeans“goodfeeling”),andyogurtcontainliveandactiveculturesthatmayhelpmaintainthehealthofthedigestivetract,boosttheimmunesystem,preventyeastinfections,andlowercholesterol.

FERMENTEDVEGETABLESKimchi,sauerkraut,andotherfermentedvegetablesareexcellentsourcesofthehealthybacterialactobacilli,whichaiddigestion.Thisgoodbacteriaalsohelpscontrolappetitebyloweringblood-sugarlevels.

FLAXSEEDInadditiontobeingusedasadetoxifier(seeSuperDetoxifiers),theseseedsareusedtoimprovedigestivehealthandrelieveconstipation.Mixatablespoonoffreshlygroundflaxseedintobreakfastcereals,yogurt,orbakedgoods.

GINGERThispopulardigestivetonic,appetitestimulant,andanti-nauseatreatmentcontainsgingerolsandshogaols,whichhelpneutralizestomachacids.

HONEYThankstoitsantisepticproperties,rawhoneyrelievesacidityandneutralizesgas,makingitanexcellentstomachsoother.Rawlocalhoneymayalsohelpwithallergies.

LEGUMESThisclassofvegetables,whichincludesavarietyofbeans,peas,andlentils,containsbothsolubleandinsolublefibers,whichhelppromoteregularity.Iflegumesaren’talreadypartofyourdiet,besuretointroducethemgraduallyinordertoavoidanyexcessgasorbloating.

MINTThisherbcontainsvolatileoilsthateffectivelyrelaxthestomachmusclesandrelievegas.

MISOMadebyfermentingamixtureofsoybeans,barley,brownrice,andothergrainswithafunguscalledAspergillusoryzae,thisAsianpasteisaprobioticfoodthathelpssupportthedigestivesystembyaddingbeneficialbacteriatotheexistingintestinalcolonies.

TURMERICThisIndianspicecontainscurcumin,apowerfulantioxidantthatstimulatesbileproductionand,asaresult,aidsthedigestiveprocess.

WHOLEGRAINSWholegrainssuchasbrownrice,oats,andfarroarepackedwithinsolublefiber,whichaidsthedigestiveprocessbysofteningthestoolandaddingbulk.Sticktogluten-freegrainsifyouhaveglutensensitivities.

RESTOCKYOURPANTRYThefirststeptowardcookingcleanfoodistofillyourpantrywiththefoundationsofaplant-baseddiet:wholegrains,beansandotherlegumes,andhealthyfats,plussomenaturalflavorenhancers.Makingsomenutritioussubstitutionscanalsohelp(seechart).

smartswaps

Replaceafewitemswithhealthieroptions—choosingquinoaovercouscousandoliveoilinsteadofvegetableoil—asagoodwaytoeaseintoacleanerdiet.Startwiththeonesbelow,thenreadonforothersuggestions.

REPLACETHIS→WITHTHIS

SOURCREAM→YOGURT

Cupforcup,whole-milkyogurthaslessthanhalfthecaloriesandonethirdthetotalfatofsourcream.Useitindipsanddressingsandtotopsoups.

CREAMCHEESE→ALMONDBUTTER

Withmorefiber,calcium,andvitaminE,plusheart-healthyfat,almondbuttermakesagreatalternativetocreamcheeseontoastandsandwiches.

MAYONNAISE→AVOCADO

Lookingforsomethingrichandcreamytospreadonasandwich?Trymashedavocado.Pertablespoon,thismild,butteryfruithasabouthalfthefat(andmostlythe“good”kind)plusamplefiber.

WHITEPOTATO→SWEETPOTATO

Baked,roasted,ormashed,sweetpotatoesofferallthecomfort-foodsatisfactionofwhitepotatoes—butwithmuchmorenutrition.

ICEBERGLETTUCE→ROMAINELETTUCE

Iceberglettuceisnonutritionalstar,butitaddsnicecrunchtosalads,tacos,andsandwiches.Romaineisjustascrunchy,butoffersmorefiberandothernutrients.

MILKCHOCOLATE→DARKCHOCOLATE

Darkchocolategetsitssignaturebitterflavorfromflavonoids,heart-protectingantioxidantsthatmilkchocolatecontainsinshortsupply.

CROUTONS→WALNUTS

Likecroutons,walnutsaddheftandtexturetosalads.Butthankstotheirprotein,fiber,andhealthyfat,theyalsoaddlong-lastingenergy.

BUTTONMUSHROOMS→SHIITAKEMUSHROOMS

Mushroomsprovidemorenutrientsthantheygetcreditfor,butshiitakesstandoutfortheircombinationofgreatflavorandcancer-fightingproperties.

NOTE

Thisdoesn’tmeanbuttonmushroomsorwhitepotatoesare“bad”foryou(they

bothappearinrecipesinthisbook).It’sjustthat,wheneverpossible,youshould

makethehealthieroptionyourdefaultone.

wholegrains

Onaverage,Americanseatfewerthanoneservingofwholegrainsperdayandfartoomanyrefinedgrains.Theproblemmaybethatmanyofusdon’tknowwhatconstitutesa“wholegrain.”Here’sagoodplacetostart:Eatingwholegrainsintheirnaturalstateisgenerallybetterthangettingyourquotafromgrain-basedproductslikebreadorpasta,evenwhentheseproductsaremadefromwhole-grainorwhole-wheatflour(i.e.,refinedgrains;see“AboutFoodLabels”).

wholevs.refinedAlthoughbothtypesofgrains—wholeandrefined—aregoodsourcesofcarbohydratesandarelowinfat,wholegrainsarebettersourcesoffiberandmuch-needednutrientslikeselenium,potassium,andmagnesium.That’sbecausewholegrainscontainallthreepartsofagrain:thebran,theendosperm,andthegerm.Thebranencompassesdietaryfiber,asourceofBvitamins,andcertaintraceminerals.Thegermistheembryooftheseed,whichhasBvitaminsandvitaminE,essentialfattyacids,phytonutrients,andunsaturatedfats.Theendospermprovidesthegerm’sfoodsupplyandincludesproteins,Bvitamins,andmostofthegrain’scalories,intheformofstarch.Theslow-to-digestcarbohydratesofwholegrainshelptocontrolbloodsugar.Butthestarchinrefinedfloursispulverized,strippingitofitsfibrousbranhullandoil-richgermtocreateaformthat’srapidlydigested.

healthbenefitsThere’sastrongbodyofevidencetosupportthemanypositivehealtheffectsoffiber-richwholegrains.They’vebeenshowntolowertotalandLDL(“bad”)cholesterolandtriglyceridesandtoregulateinsulin,whichcanhelpreducetheriskofcardiovasculardisease.Eatingjusttwoorthreeservingsofwholegrainsadayhasbeenlinkedtoa30percentlowerriskofhavingaheartattackordyingfrom

heartdisease.Adietrichinwholegrainsmayalsodecreaseyouroddsofdevelopingtype2diabetes:Astudyof161,737womencombinedwithdatafromsixcohortstudiesfoundthatthosewhoaveragedtwotothreeservingsadayofwholegrainshadamorethan20percentlowerriskofdevelopingtype2diabetesthanthosewhoconsumedless.Plus,accordingtoAmericanJournalofClinicalNutrition,peoplewhoconsumedthemostwholegrainsweresignificantlylesslikelytodiefrominflammation-relateddiseasesovera17-yearperiod.

whattobuyPopularwholegrainssuchasrice,oats,andwheattendtoovershadowotherflavorfulchoicesthatalsohappentobemorenutritious.Considerless-familiaroptionssuchasfarroandmilletasagreatwaytoaddmoregrainstoyourdiet,withoutsacrificingtasteorvariety.Wheneverpossible,buywholegrainsinbulkfromanaturalfoodmarketorhealthfoodstore,andmakesurethestorehasahighturnoversoitssupplyisfrequentlyreplenished.Youcanalsopurchasewholegrainsinbulkonline.

ABOUTFOODLABELS

Notallwholegrainsarecreatedequal.Bewaryoflabelsthatsay“madewith

wholegrains”astheseproductsmaybemadewithrefinedgrains.Termssuchas

“multigrain,”“crackedwheat,”“100percentwheat,”“whole-grainflour,”“seven

grain,”and“stone-ground”donotmeanthesamethingaswholegrain.Thisis

especiallytrueforbread.Selectdense,chewyvarietieswithwholeorcracked

grainsthatarevisibleandlistedastheirfirstingredient,andwithatleast2grams

offiberperserving.

typesofwholegrainsAMARANTHOnceheldsacredbytheAztecs,amaranthisactuallyasmallherbseed,notacerealgrain.Itisgluten-freeandrichinproteinandfiber,andhasaslightlypepperytaste.Amaranthcanbebakedintomuffins,ortoastedwithothergrainsforgranola.

BARLEYKnownforitschewinessandmildsweetness,barleycontainsthehighestsourceofbeta-glucans,whichhelptolowercholesterol.Whole,hulledbarleyiscalledScotchorpotbarley;thiscanbesoakedovernighttoreducethecooking

time.Pearlbarley,whichismorewidelyavailable,hashadthebranlayer(andsomenutrients)removed.Enjoybarleyasawarmbreakfastcereal,oruseittobulkupsoupsandstews.

BROWNRICEUnlikewhiterice,brownricehasitsbranandgermintact,soithasmorevitaminsandfiber,aswellasastrongerflavorandchewiertexture.Theshorterthegrain,themorestarchyitwillbe;thesizehasnoaffectonnutritionalquality.Short-grainbrownriceworkswellinAsian-styledishes,whilelong-grainbrownriceisagoodall-purposeoptioninsidedishesandsoups.

BUCKWHEATMostbuckwheatisusedtofeedanimalsandimprovecropsoil.Therestisusuallymadeintoflour.ItispopularinEasternEuropeancooking.InJapanandKorea,buckwheatnoodles,orsoba,areastaple.Sobaissometimesmadewithacombinationofwheatandbuckwheat;readthelabelifyouareavoidingorlimitingyourglutenintake.

BULGURSometimesreferredtoascrackedwheat,bulgurisgroundafterit’sbeenboiled,butitisstillconsideredawholegrain.Duringtheboilingprocess,theendospermabsorbsthenutrientsfromthebranlayers—keepingthegrainrelativelyintact.Usebulgurinsaladssuchastabbouleh.

FARROItalianforemmerwheat,farroisintenselyflavorfulandhasahighconcentrationofBvitamins.Farroisonlyconsideredawholegrainwhenthebranisstillpartiallyintact(labeled“semi-perlato”);it’snotawholegrainwhenthebranisremoved(labeled“pearl”or“perlato”).Farrocanbeusedinplaceofpastainsalads,oritcanbepreparedrisotto-style.

KAMUTAlthoughkamut(pronouncedkah-MOOT)isrelatedtodurumwheat,manypeoplewhoareglutenintolerantcaneatit.Thisancientgrain,otherwiseknownaskhorasan,isanexcellentsourceofprotein,vitamins,andminerals;ithasarich,butteryflavorandpleasant,chewytexture.Kamutisgoodinpilafsandgrainsalads.

MILLETThebenefitsofmillet’ssuperiorproteinoncemadeitastapleinAfrica,China,andIndia,beforericebecametheprincipalgrain.MilletisloadedwithBvitaminsandisgluten-free.Useitingranola,muesli,hotcereals,vegetableburgers,andpilafs.

OATSHulledwholeoats(calledgroats)arethemostbasicformofoats,andtheycanbecookedlikeothergrainstomakeheartybreakfastcerealsorsavorydishes.Rolled(“old-fashioned”)oatsaregroatsthathavebeenflattenedforfastercooking;steel-cutoatsaregroatsthathavebeencutwithsteelbladesinsteadofrolled.Oats

innearlyalltheirforms(exceptinstantorquick-cooking)havecomparablenutritionalprofiles.

QUINOATechnicallyagrain-likeseed,quinoa(pronouncedKEEN-wah)isgluten-freeandhighinfiber,andithasallnineessentialaminoacidsthatmakeacompleteprotein.Ithasasubtle,sweet,nuttytasteandcanbecookedintopilafs,grainsalads,andvegetableburgers.

SPELTThissweet,full-flavoredheirloomvarietyofwheatishigherinproteinthanregularwheat,anditcanbetoleratedbysomepeoplewithglutensensitivities.Ithasasimilartexturetofarroandcanbepreparedinmuchthesamemanner.

WHEATBERRIESThesearethewholeunprocessedwheatkernels,whicharehighinproteinandfiberandagoodsourceofothernutrientsandantioxidants.Wheatberrieshaveanuttyflavorandchewytexturethatworkswellinpilafsandsalads.Forplumpergrains,youcansoaktheberriesforseveralhoursbeforecooking,ifdesired.

cookingwholegrainsThemostcommonwaytocookwholegrainsisbytheabsorptionmethod:Bringwater(orstock),grains,andsalt(ifdesired)toaboil;simmer,covered,untilthegrainsaretenderandthewaterhasbeenabsorbed,thenletstandtenminutesbeforefluffingwithafork.Cookingtimeswillvaryslightly,dependingonhowchewyortenderatextureyouprefer.Toastingthegrainsinthepanbeforeaddingthewaterwillyieldanuttierflavor.Thechartthatfollowsisforonecupofgrains,whichtypicallyyieldsuptofourservings.

ALTERNATIVEMETHOD

Youcanalsocooksomegrains—includingkamut,spelt,oatgroats,andwheat

berries—asyouwouldpasta,inamplewatertocover:Bringgrains,water,andsalt

(ifdesired)toaboil,thenreduceheatandsimmeruntilgrainsreachthedesired

texture.Draininasieve(youwilllosealittleflavorandnutritionwiththewater).

TYPEOFGRAIN(1CUP)

CUPSOFWATER COOKINGMINUTES

AMARANTH 2 20

BARLEY(hulled) 3 35–40

BROWNRICE 3 35–50

BUCKWHEAT 2 15

BULGUR 2 20

FARRO 3 30–35

KAMUT 3 45–60

MILLET 2 30–35

OATS(hulled) 1 60

QUINOA 2 15

SPELT 3 45

WHEATBERRIES 1 30–40

pastaDespitebeingatypeofrefinedgrain,pastacanstillbepartofacleanfooddiet.Ithasarelativelylowglycemicindex,meaningitwon’tcausespikesinbloodsugarandinsulinthewaythatmanyotherproductsmadefromflourdo.Thisispartlybecauseofpasta’sdensity,whichcausesittobemoreslowlydigestedthanotherstarches.Also,mostpastaismadefromsemolinaflour,derivedfromnutrient-richdurumwheat,makingithigherinproteinandlowerinstarchthanall-purposeflour.

The problem with pasta stems from the way Americans tend to eat it—inportions that are too large and coveredwith creamy or other less-than-healthfulsauces. Instead, limityourself to fourouncesofpastaper serving,nomore thantwotothreetimesaweek,andmixitwithplentyofleanproteins,likebeansandseafood, and vegetables. Experiment with Asian-style noodle dishes, which aretypicallywellbalanced.Andcookpastajustuntilaldente,whichwillhaveanevenlower glycemic index thanpasta cooked until soft. It’s alsoworth exploring thefollowingalternativestotraditionalpasta;theyhaveimprovedintasteandtextureoverpreviousversions.

WHOLE-GRAINPASTAS

Ounceperounce,pastamadefromwholewheat,spelt,farro,andkamutoffersmorefiber(about19gramsper4ounces),nutrients,andproteinthansemolinapasta.Whole-wheatandkamutpastasalsoprovideantioxidants.Soba,orbuckwheat,noodlesoffergood-qualityprotein;thosethatare100percent

buckwheat(withnoaddedwheat)arealsogluten-free.

GLUTEN-FREEPASTAS

Trywhole-grainpastamadefrombrownrice,millet,quinoa,lentils,orbeans(blackormung),whichhavemorefiberandnutrients—andbettertextureandflavor—thanpastamadefromcornorwhiterice.Whencooking,checkthepotafewminutesbeforethedirectionssuggest,tokeepthemfromturningmushy;rinsingundercoldwatertostopthecookinghelps,too.

legumes

Hearty,healthylegumes—beans,lentils,andpeas—arethebestsourcesofplantproteinonearth.Goodnewsforanyonewantingtocutbackon,orcutoutentirely,animal-basedproteins.Richinsolubleandinsolublefiber,beansaregoodsourcesoflow-glycemiccarbohydrates,whichmakesthemmoreslowlydigestedandlesslikelytoraisebloodsugar.Plus,theyarepackedwithvitamins,minerals,andothernutrients.Legumesarealsoversatileandcomeinmanyvarieties,makingiteasytogettherecommendedoneortwohalf-cupservingseveryday.

healthbenefitsBesidesprotein,beansandotherlegumesarepackedwithnutrientssuchasfolate,potassium,magnesium,copper,iron,andzinc.They’realsohighinbothsolubleandinsolublefiber—onehalf-cupservingofcookedbeansprovidesmorethansevengrams,aquarteroftherecommendeddailyvalue—sotheyareeffectiveatreducingtotalcholesterolandregulatingbloodsugarandinsulin.Newresearchsuggeststhatadietrichinlegumesmaybeparticularlybeneficialtothosesufferingfromtype2diabetes.AccordingtoareportpublishedintheNovember2012issueofArchivesofInternalMedicine,patientswhoateabean-richdiet(atleast1cupperday)loweredtheirblood-sugarlevelsandreducedtheirriskofcardiovasculardiseasethroughloweredbloodpressure.Researchershavealsofoundareducedriskofcancerinpeoplewhoatelegumestwoormoretimesaweek,possiblyduetothefoods’protectivephytochemicals.

ANOTEABOUTCANNEDBEANS

Cannedbeansareeasytouseandshelfstable,buttheycanbehighinsodium.

Rinsewellbeforeusingtolowerthesodium(toaboutathirdoftheoriginal

amount)andtoremoveindigestiblestarchesfoundintheliquid.Betteryet,buy

cannedbeanslabeled“lowsodium”or“nosodiumadded.”CanliningsmayalsocontainthepotentiallyharmfulchemicalbisphenolA(BPA),solookforbrandsthat

areBPA-free(checkthelabel).

preparinglegumesDriedbeanscostless,offergreatervariety,givemorecontroloversodiumintake,andcanbecookedinbigbatchesandkeptonhandforquickadditionstomeals.Toensurefreshness,alwaysbuydriedbeansandlegumesfromasourcewithahighturnover;olderoneswillbetougherandtakelongertocook.

RINSINGANDSOAKING

Alllegumesshouldbepickedoverfordirtandpebblesandrinsedwellwithcoldwater.Mostdriedbeansrequiresoakingtosoftenbeforecooking.Lentils,black-eyedpeas,andsplitpeasdonot.Placebeansinabowl,andcoverwiththreetimestheirvolumeofwater;soak,refrigerated,atleast4hoursandupto24hours.Ordoaquicksoak:Placebeansinapot,andaddwatertocoverby3inches.Bringtoaboil,andcontinuetoboilfor2minutes.Cover,removefromheat,andletsitfor1hourbeforeproceeding.

COOKINGBEANS

Ifyouexperiencegasorbloatingaftereatingbeans,tryanyofthefollowing:

Discardthesoakingliquid(andwithitsomeoftheindigestiblestarches)before

cooking.Addapieceofkombu(seaweed)tothecookingwaterbeforesimmering;it

willeventuallydissolvewithoutaffectingtasteortexture.Orcookthebeanswith

digestion-supportingherbsorspiceslikefennelseeds,ginger,andasafoetida.

COOKING

Placedriedbeansorotherlegumesinapotwiththeirsoakingliquidorfreshwatertocoverby2inches;addherbs,garlic,andotheraromatics,ifdesired.Bringtoaboil,andthenreduceheatandsimmergently,stirringoccasionally,20to30minutesforlentils,about45minutesforsplitpeasandblack-eyedpeas,andupto2hoursformostbeans.Cookingtimedependsontheageofthebeans,sotastethemperiodicallytotest.Whendone,theyshouldbesoftthroughoutbutstill

retaintheirshape.Iftheyaretheleastbitcrunchy,theyarenotfullycooked.Refrigeratelegumes,intheircookingliquid,for3to5days;letcoolcompletelybeforestoring.

SUGGESTEDUSES

Addcookedlegumestosoups,stews,orsalads,orpureethemtomakedipsor

sandwichspreads.Tryexperimenting:Preparehummuswithpureededamame;

makeIndiandalwithmungbeans;orchangeuptherice-and-beancombination

withdifferenttypesofboth.

typesoflegumesAZUKIBEANSThesequick-cooking,high-protein,smallredbeanshaveasweet,nuttyflavorandcontaineasilydigestiblesugars.TryaddingthemtovegetarianchiliorAsiandishes.

BLACKBEANSArelativeofthekidneybean,blackbeanshavethemostantioxidantactivityofallbeans;theblackerthebean,thegreatertheanthocyanincontent,whichhelpsstaveoffheartdisease.BlackbeanshavearichmeatinessthatpairswellwithLatinAmericanflavors.

BLACK-EYEDPEASBesidesbeingagoodsourceoffiberandplantprotein,black-eyedpeasarehighinzinc,anessentialtracemineralthatalsohasantioxidantproperties.Theydonotrequirepresoakingandcanbecookedinwaterorbrothuntiltender.

CHICKPEASAlsoknownasgarbanzobeans,chickpeasoriginatedintheMiddleEastandremainapopularstapleinitscuisine,aswellasinIndianandItaliancooking.Theyhavebeenshowntosignificantlylowercholesterolwhenaddedtoahealthydiet.

EDAMAMESimplygreensoybeansharvestedbeforereachingmaturity,edamameprovidemoreproteinthanallotherbeans,andtheycontainalltheessentialaminoacids,makingthemascompleteaproteinasmeat.Boilthebeansintheirpods,andeatasasnack;oraddtheshelledbeanstosaladsandstir-fries.Frozenedamameisafinesubstituteforfresh,whichcanbehardtofindintheUnitedStates.

FAVABEANSInspringtoearlysummer,lookforfreshfavabeans,whicharecreamy,full-bodied,andslightlysweet.Topeelthem,firstremovethebeansfromtheirshellsandblanchinboilingwaterfor2minutes;plungeintoanice-waterbathuntilcool,thenpopoutofskin.Driedfavabeansarealsoavailable,thoughnotasreadilyasotherbeans.

KIDNEYBEANSSoldbycolor,rangingfromwhite(calledcannellini)todarkred,kidneybeansareshapedlikethenamesakeorgan.Thankstotheirdarkskins,redkidneybeanshavealmostasmuchantioxidantpoweraswildblueberries.

LENTILSTheselegumesareavailableinarainbowofcolorsandhaveapleasantlyearthyflavor.Becausetheyareanimportantsourceofiron,lentilsmakeagreatalternativetoredmeat.Lentilscookrelativelyquickly,sochoosedried;cannedlentilscanbequitemushy.

LIMABEANSThesestarchybeanssometimesshowupfreshatfarmers’markets,butyouaremorelikelytofindthemdried,frozen(ourrecommendation),orcannedatthegrocerystore.Fordhooklimasalsogobythename“butterbeans,”andtheytasteexactlyastheysound.

MUNGBEANSThesetinybeanssproutreadily,cookquickly,andareeasilydigestible.TheyworkparticularlywellinAsiandishes.

NAVYBEANSThetender,potato-likequalityofthesesmallbeansmadethemastapleoftheU.S.Navy(hencethename).Navybeansareanexcellentsourceofmanganeseandcopper,bothessentialinhelpingtoridthebodyoffreeradicals.

PINTOBEANSPinkishbrownwithsplotchesofcolor,pintobeansarethemosthighlyconsumeddriedbeanintheUnitedStates.ResearchsuggeststhateatingpintobeansregularlyappearstolowerbothtotalandLDL(“bad”)cholesterol.PintosareaclassicingredientinMexicandishesandstewssuchaschili.Theyalsocontainmoretotaldietaryfiberthanmostotherbeansandlegumes.

SPLITPEASMadebysteamingwholefieldpeastoremovetheirskins,thensplittingthemsotheycookfaster,splitpeasareano-soakalternativetootherlegumes.Thegreenvarietyhasabrighterflavorthantheyellow.Besidesbeingusedintheclassicsoup,splitpeasareusedtomakeIndiandalandstews.

healthyfats

Despiteallthenewsaboutthehealthrisksofafattydiet,it’simportanttokeepinmindthatweallneedatleastsomefattosurvive.Ourbodiesneedfatforenergy,forvitaminabsorption,forhealthyhairandskin,andforfuelingourmetabolism,amongotheressentialfunctions.Plus,fatcarriesflavor,andwithoutitourfoodjustwouldn’ttasteasgood.Thekeytogoodhealthistogettherighttypeoffat,andintherightamount(toolittleofthegoodkindcanbealmostasdetrimentalastoomuchofthebad).

“good”vs.“bad”fatsIndeed,it’sthetypeoffatsyouincludeinyourdietthathasthelargestimpactonyourhealth.Somefats—suchassaturatedfatinredmeat—arethoughttoraisecholesterolandincreaseyourchancesofdevelopingheartdisease.Butothers,likemonounsaturatedfatsinextra-virginoliveoilandomega-3fattyacidsincold-waterfishlikesalmon,arevitaltoprotectingtheheart;omega-3salsohelpmaintainoptimumcognitivefunctioning.Manynutritionistsrecommendthatbeneficialfatsshouldcomposeasmuchas35percentofaday’stotalcalories.

ANOTEABOUTDAIRYPRODUCTS

Opinionsvaryonwhichisbetterforyou:wholemilkandproductsmadefromwhole

milk,becausetheyaretheleastprocessed,orlow-fatvarieties,becausetheyhelp

youavoidgettingtoomuchsaturatedfat.Manynutritionistsnowsuggestthatthe

higherpercentageofnutrients(andtherichertaste)infull-fatdairyproducts

makesthemabetterchoice,aslongastheyareconsumedinmoderation.

“bad”fats

SATURATEDFAT

DietshighinsaturatedfatmayleadtoincreasedLDL(“bad”)cholesterolandagreaterriskofheartdisease.Themainculpritsareredmeatandpoultry(mostlytheskin).Limittheamountsofthesefoodsinyourdiet.

TRANSFATS

Thesedangerousfatsarefoundinmanyprocessedfoods,especiallycommerciallymadebakedgoods.TheyreduceHDL(“good”)cholesterol,raiseLDLcholesterol,andincreasetriglycerides(bloodfats),whilealsopromotingchronicinflammation,diabetes,anddifferentformsofcancer.Avoidproductswithvegetableshortening,hydrogenatedfats,orpartiallyhydrogenatedfats.Notethatproductsclaimingtohave“notransfats”canstillcontain0.5gramsperserving.

“good”fats

MONOUNSATURATEDFAT

Vegetableoilssuchasextra-virginoliveoilandexpeller-pressedcanolaoilcontainhighpercentagesofmonounsaturatedfatsthatlowerLDLcholesterollevelswithoutaffectingHDLlevels,makingthemabetterchoicethanoilscontainingpolyunsaturatedfats(PUFAs),whichlowerbothLDLandHDL.See“TypesofHealthy(‘Good’)Fats”forothergoodsourcesofmonounsaturatedfats.

POLYUNSATURATEDFATS

Omega-3and-6fattyacidsareessentialforhumanhealth,andtheonlywaytogetthemisthroughyourdiet.TheproblemisthatmostAmericansgettoomanyomega-6fattyacids,orpolyunsaturatedfats(PUFAs),andnotenoughomega-3s,ormonounsaturatedfats,andthismayincreasetheriskofheartdisease,cancer,Alzheimer’sdisease,andotherinflammatoryconditions.ButPUFAscanstillbepartofahealthydiet—andcanhelpreducecholesterollevelsandlowertheriskofheartdisease—whenconsumedinmoderationandwhenusedtoreplacesaturatedfats.

ANOTEABOUTSAFFLOWEROIL

Canolaoilandsaffloweroilarethetypesofvegetableoilsweuseintherecipesin

thisbookforhigh-heatcooking.Unliketheregularvarietyofsaffloweroil,which

containsmostlypolyunsaturatedfats(orPUFAs),thoselabeled“high-oleic”must

haveaminimumof75percentmonounsaturatedfat,intheformofomega-9fatty

acids.Alwayschoosethistypeforcooking.

OMEGA-3FATTYACIDS

Therearethreetypesofomega-3fattyacids:alpha-linolenicacid(LNA),eicosapentaenoicacid(EPA),anddocosahexaenoicacid(DHA).LNAisderivedmostlyfromplantsources,suchasflaxseedandwalnuts,whereasEPAandDHAarefoundinoilyfish,suchassalmon,sardines,andanchovies.Omega-3fattyacidsprotecttheheartbyimprovingtheratioofHDLtoLDLcholesterolandreducinginflammation,whilealsoplayingaroleinthedevelopmentofthebrainandcognitivefunction.

Althoughnaturalsourcesarestillconsideredthebestwayofgettingtherecommendedsupplyoftheseessentialfattyacids,theycanalsobefoundinproductsenrichedwithomega-3s,includingorangejuice,eggs,cereals,andpastas,aswellasmilk,yogurt,andcheese.Checkthelabelforthetypesandamounts.

OMEGA-3SUPPLEMENTS

Ifyoudon’teatfish(ortakefish-oilcapsules),considersupplementingyourdiet

withalgaeoil,suchasonesourcedfromSchizochytrium.“TheDHAcontentincold-

waterfishisduetotheirconsumptionofalgae,”saysCathyWong,alicensed

naturopathicdoctor,whoalsorecommendstakingEchiumoil,aplantoilthat

containsstearidonicacid,whichthebodyconvertstoEPA.

typesofhealthy(“good”)fatsAVOCADOSHalfanavocadocontainsabout10gramsoffat—themajoritymonounsaturated—andonly160calories;italsoprovidesalmost7gramsoffiber,onethirdofthedailyrequirement,makingitanutrient-densesourceofenergy.Avocadosarealsoincrediblyversatile:Addtosmoothies,dipsandspreads(beyondguacamole),soups,salads,tacos,sandwiches,evenpudding(seeDarkChocolate“Pudding”recipe).Orjustsnackononewithalittleextra-virginoliveoildrizzledoverit(forevenmoreheart-healthyfat).

COOKINGOILSExtra-virginoliveoilisstillthegoldstandardforhavingthehighestlevelofheart-healthymonounsaturatedfats,and,unlikeregularoliveoil,is

mechanicallyextractedwithoutchemicalsoraddedheatsoitretainsthemostnutrients.Makethisyourall-purposeoilforpreparingvinaigrettes,cookinginparchment,androastingvegetables,fish,andotherfoods.Lookfor“cold-pressed”oliveoils,whichhavebeenextractedinaheat-controlledenvironmenttopreservetheirflavor,aroma,andnutrients.

Useheart-healthyoilswithhighersmokepointsforhigher-heatcooking.Canolaoilhasmoreomega-3sthanothervegetableoils.High-oleicsaffloweroilisanothergoodoptionforsautéing,asisgrapeseedoil(butonlyinmoderationsinceitcontainsPUFAs).Lookforexpeller-pressedvarietiesoftheseoils,whichareextractedwithouttheuseofharshchemicalsandwillretainmorenutrients.Peanutoilisanothergoodoption;highinmonounsaturatedfats,italsocontainstheheart-friendlyphytochemicalresveratrol,plusantioxidantsthatmayhelppreventbreastcancerandothercancers.

Oilfromthecoconutpalmtreehaslongbeenscornedforitshighsaturatedcontent,andtheAmericanHeartAssociationrecommendsavoidingit.Butemergingresearchsuggeststhatcoconutoilmayactuallysafeguardtheheartandhelpspurweightloss.Thenutty,slightlysweetflavorisespeciallygoodforstir-frying,sautéing,androastingvegetables,fish,andpoultry.Makesuretobuyonlyorganicunrefined(oftenlabeled“virgin”or“extra-virgin”)coconutoil.

NUTSNutrient-richnutsarelowinsaturatedfatyethighingood-for-youmono-andpolyunsaturatedfats,andarealsoamongthebestsourcesofphytosterols,whichblocktheabsorptionofcholesterol,aswellasotherantioxidants(see“AntioxidantPowerhouses”).Walnutsaretheonlynuts,andoneofonlyafewfoods(includingwalnutoil),tocontaintheomega-3fattyacidalpha-lipoicacid(ALA).Cashewscontainlessfatthanmostothernuts,andagoodpercentageofitisoleicacid,thesamemonounsaturatedfatfoundinoliveoil.AlmondscontainmonounsaturatedandpolyunsaturatedfatsthathelplowerLDL(“bad”)cholesterol.Pistachiosareanothergoodsourceofhealthyfats,plustheyarehighinantioxidantsandpotassium.

Studieshaveshownthateatingahandfulofnutsadayatleastfourtimesaweekcanlowertheriskofheartdisease.Besidesmakingahandysnack,nutscanbeincorporatedintosweetandsavorydishes,includinggranola,muesli,andsalads.Orchopthemanduseinplaceofbreadcrumbsforcoatingfishfilletsorchickencutlets.

OILYFISHTheso-calledoilycold-waterfisharehandsdownthebestsourceofomega-3fattyacids,especiallyEPAandDHA.Ofallthefishhighinomega-3fatty

acids,thesehavetheleastcontaminationfrommercuryandPCBsaccordingtotheEnvironmentalDefenseFund:wildAlaskansalmon,farmedrainbowtrout,Atlanticmackerel,AlaskanorCanadiansablefish(blackcod),andcannedsardinesandanchovies.Cannedchunklighttuna(notalbacore)isanotheroption;becauseofitsmoderatelevelsofmercury,itisbesteateninmoderation(nomorethansixservingspermonth).Allofthesetypesoffisharesustainablycaught.

flavorenhancers

Justbecauseyou’recuttingbackoncertainfoodsdoesn’tmeanyouhavetocutbackonflavor.Herearesomehealthfulanddeliciouswaystolivenupyourmeals.

ANCHOVIESRichinomega-3s,thesetinyfishadddepthtovinaigrettes(seeOmega-3Vinaigretterecipe),marinades,sauces,andsautéedvegetables.Lookforjarsofsalt-packedfillets,whichwhenrinsedwillactuallytastelesssalty,orthosepackedinextra-virginoliveoil.

CITRUSAfreshsqueezeoflemonorlimeaddsjusttherightamountofaciditytoroundoutmostanydish,savoryorsweet.Thegratedzestisequallyflavorful.

DRIEDPEPPERSRed-pepperflakesandgrounddriedchilepeppers,addanicekick.Incorporatethemintoallsortsofsavorydishes,orsprinklethemoverasnackofavocadoandlimejuice.

FINISHINGOILSNutandseedoils—walnut,hazelnut,avocado,andpumpkin—breakdownquicklywhenheated,soit’sbestnottocookwiththem;drizzlethemoverfinisheddishesinstead.

FISHSAUCEAstapleofSoutheastAsiancooking,thisfermentedsauceisagoodsourceofproteinandBvitaminswhenusedinmoderation(it’shighinsodium).Lookforanall-natural,first-pressfishsaucewithoutaddedwater,preservatives,orMSG,whichareoftenfoundinsecond-andthird-gradevarieties.

FRESHHERBSAimtoincludefreshvarietiesofherbsineverymeal.Theyhavemanyhealthbenefits(see“InflammationFighters”)andareadeliciouswaytoenhanceanydish.

GROUNDSEEDSGrindseedslikeflax,sunflower,andpumpkinseedsinaspicegrinderorcleancoffeemill,thensprinkleovereverythingfromsaladstobreakfastporridges.

MISOThisprotein-richfermentedsoybeanpasteimpartsasavorytastetheJapanesecallumami(alsocalled“thefifthflavor”).Itcomesinthreevarieties:shiro(white),

aka(red),andawase(mixed).Wepreferthemildtasteofshiro.

NORISPRINKLESThesehavehigherlevelsofmineralsthansheetnori,makingthemanutritiousadditiontomanysavorydishes.Sprinkleoversoupsandsalads,orincorporateintosauces,dressings,anddips.

SALTIt’shardtothinkofanydish—evenadessert—thatisn’timprovedbyasprinkleofsalt.Optforseasaltssuchasselgris,fleurdesel,flakesalt(suchasMaldon),andHawaiianseasalt.Himalayansaltisparticularlyrichinmineralsandisbelievedtobeoneoftheleastprocessedsaltsavailable.

TOMATOPASTEBoosttheflavorofsavorydisheswiththisconcentratedtomatopuree.Foranevenricherflavor,cookitinoliveoiluntildeepredandcaramelized.Freezeleftovertomatopasteinice-cubetraysforlateruse(transfertoresealablebagsoncefirm).

VINEGARKeepanassortmentonhandtobrightenvirtuallyallmannerofsavorydishes.Varietiesinclude:redwine,whitewine,sherry,balsamic,applecider,andricevinegar.

OMEGA-3VINAIGRETTE

Whisktogether18oil-packedslicedanchovies,⅓cupextra-virginoliveoil,¼cup

choppedfreshflat-leafparsleyleaves,3tablespoonsfreshlemonjuice,2

teaspoonsfinelygratedlemonzest,2teaspoonschoppedshallots,and½

teaspoonfreshlygroundpepper.

DETOXYOURMINDANDBODYThefollowing3-Dayand21-DayActionPlansareaboutcleaningtheslate.Restassured:Neitheroneisaboutanythingasextremeasfasting.Instead,eachplanisbasedonawholesomeanddeliciousmixofjuices,smoothies,soups,salads,snacks,andleanproteins.

Nomatterwhichactionplanyouchoose,thesetipsandstrategies(andtheonesonthefollowingpages)willhelpyoumakethemostofyourcleanse.Forbestresults,easeuponthe“sixtoskip”theweekbeforeyoubegin.

howitworksSETGOALSBeforethechallenge,startafoodjournal,writingdownfivethingsthatthedetoxmeanstoyouandwhatyouhopetoachieve.Useittotrackwhat,when,andwhereyoueat,aswellashowyoufeel.Referencingthiswillheightenyourawarenessandhelpkeepgoalsinsightifyourenthusiasmeverflags.

DEVISEASTRATEGYBothplansincludeplentyofmake-aheadandbig-batchrecipes,sopreppingyourmealsshouldbequickerandeasier.Thismeansyou’llalwayshaveaselectionofleftoversintherefrigeratorforotherdays.

MAKEITYOUROWNFeelfreetoimprovisemealsinsteadoffollowingthepreapprovedmenuplans;whenchoosingotherrecipesinthisbook,followtheingredientguidelines(“What’sontheMenu”)foreachweekofthe21-DayActionPlan.

BUILDINVARIETYSnacksareawaytochangeupyourdailymenuandaddextrafiberandnutrients.Choosetwosnackseachday(see“Reboot”).Ifyou’retoopressedfortime,grabsomenutsandfruit.Aimforaroundoneounceofnutsandtwopiecesoffruitaday.Besuretospaceoutyourmeals(includingsnacks),leavingacouplehoursbetweeneach.Andremember:Snackonlywhenyou’rehungry.

INGOODCOMPANY

It’seasiertostaythecoursewhenyouhavethesupportofyourfriends,family,and

colleagues.Enlistone(ortwo)ofthemtojoin;youcaneventaketurnspreparing

therecipes.

sixtoskip1.PROCESSEDFOODSToomanyunhealthy,refinedingredientsandadditiveswillweighdownyourbody.Thisgoesforprocessedbeverages,too(see“GoldenRuleNo.1”).

2.ADDEDSUGARSWhitecanesugarandhighfructosecornsyruparehighlyaddictiveandsuppresstheimmunesystem.Resetyourpalatesothatlesscloyingfoodssatisfycravings.(Honeyisokayinsmallamounts.)

3.DAIRYDigestiveupset,diarrhea,heartburn,andchronicearandsinusinfectionsarealllinkedtothiscommonallergen.Evenifyou’renotallergictodairy,omittingitfromyourdietduringacleansehelpsgiveyourdigestionabreak.

4.GLUTENFoundinwheatandothergrains,thisproteinisdifficultformanypeopletodigest.Under-the-radarsensitivitiescancausereactionsasvariedasbrainfogandbloating.

5.ALCOHOLParticularlyburdensome,alcoholentersthebloodstreamandheadsstraightfortheliver,whereharmfulfreeradicalsaregeneratedasitmetabolizes.

6.COFFEELifewithoutthisstimulantmayrevealthatyou’reseriouslyfatigued.Offsetheadachesbyswitchingtoblackorgreenteaaweekbeforethedetox.

SEEYOURDOCTOR

Beforebeginningthisoranyotherprogram,takestockofyouroverallhealth.Ifyou

haveanychronicand/orserioushealthcondition,cleanseonlyunderadoctor’s

supervision;evenifyoudon’thaveahealthcondition,consultingadoctorisagood

idea.

3-dayactionplan

Readyforaquickreboot?Injustseventy-twohours,youcanjump-startyourwaytoahealthierbody.“Nutrientsfoundincolorfulplantfoodsdrivetheprocessofliverdetoxification,”saysKathieMadonnaSwift,R.D.N.,anintegrativemedicalnutritionist.Thesedishesgiveyourdigestivesystemarestfromprocessedfoodsandcommonallergens(see“SixtoSkip”).Loadinguponfibrousfruitsandvegetableshelpsremovetoxins,whichareeliminatedbybindingtofiber.Skipyourmorningcoffeeandeveningglassofwine(bothoverworktheliver,theorganwe’reaimingtosupport);optforwaterorherbalteainstead.

EASYDOESIT

Thisminidetoxisbasedonastreamlinedmenuof“big-batch”mealssothatyoucanfront-loadallthework.Yes,you’llbehavingthesamebreakfast,lunch,anddinnerduringthecleanse,butthreedaysofcleaneating“isjusttheboostyourbodyneedstosupportdigestionanddetoxificationandtoeliminateunwantedcravings,”saysSwift.

GETSOMESLEEP

Besuretogetatleastsevenandahalfhoursofsleepeachnightduringthisand

anyotherdetoxprogram.Youdeserveit(andyouneeditforcleansecommitment).

TUNEOUT

Asmuchaspossible,takeamediafast:CurtailtimespentsurfingtheWeb,watchingtelevision,andtextingande-mailing,togiveyourmindamuch-neededbreak,too.

TUNEIN

Focusonhowyoufeelbybuildingreflectivedowntimeintoyourday,whetherthat’smeditating,writinginajournal,ortakingawalkinnature.

ICONS

• VEGAN

• DAIRY-FREE

• NUT-FREE

• GLUTEN-FREE

BREAKFASTStrawberry,Grapefruit,andGingerSmoothie

••••Startyourmorningwiththisantioxidant-packedsmoothie.

LUNCHBeet,Avocado,andArugulaSaladwithSunflowerSeeds

••••Refuelatmiddaywithafiber-filledmealtokeepyousatisfiedthroughtheafternoon.

DINNERCarrot,Spinach,andGreenBeanSoupwithDill

••••Soothethestomachwiththispurifyingdish,whichalsodeliversasecondservingofnutrition-packedleafy

greens.

21-dayactionplan

Increasedenergy,soundsleep,weightloss,greaterself-knowledge:That’swhatyoucanexpecttogainwiththisthree-weekplan,whichpromotesadietheavyonwholefoods.Weekoneisaboutcleaningtheslate,whileweekstwoandthreeareaboutfocusingonawarenessandforminghealthyhabits.

WEEK1:paredownandpurifyYou’llstartoffbydetoxingwithasparedietmeanttogiveyourdigestivesystemtherestitneeds.Bymidweek,you’lllikelynoticesomeunpleasantsymptoms—fatigue,achesandpains,headache,bloat—allsignsthatyourbodyispurgingtoxins.Thisisnormal(andtemporary),sodon’tloseheart.

ONE-WEEKOPTION

Whileyou’llgetthemostbenefitsifyoucompletethefullthreeweeks,youcanopt

fora7-DayDetoxinstead.SimplyfollowtheguidelinesforWeek1,andthenease

backintoyourregulardiet.

WHAT’SONTHEMENU

Legumes,fruitsandvegetables,nutsandseeds,andoilsandseasoningsaretheonlyingredientsallowedinthefirstweek.Breakfastsarejuicesandsmoothies.Lunchesanddinnersincludelotsofliver-boostingvegetablesandlegumes.

BASEDIET

•Legumes

•Fruitsandvegetables

•Nutsandseeds

•Oilsandseasonings

MEDITATIONOFTHEWEEK

Thinkaboutyourrelationshipwithfood.Separatingphysicalnourishmentfromemotionalcomforthelpsyoumakebetterchoices,eating-wise.

GETMOVING

Sinceyou’rescalingbacktheprotein,skipstrengthtrainingandanythingthat’sstrenuousordoneinaheatedroom,likeBikramyoga.Focusonstimulatingyoureliminationorgans,includingtheliverandkidneys,withgentlestretchesandmellowcardio,suchaswalking.Stretchfor10minutesfivemorningsthisweek,andcomplete30minutesofgentletomoderatecardioonthreeofthedays.

ICONS

• VEGAN

• DAIRY-FREE

• NUT-FREE

• GLUTEN-FREE

WEEK1

DAY:1

BREAKFAST

GreenMachineSmoothie

••••

LUNCH

BrusselsSproutSaladwithAvocadoandPumpkinSeeds

••••

DINNER

PureedCauliflowerSoup

•••

DAY:2

BREAKFAST

Cucumber-PearJuice

••••

LUNCH

RedLentilSoupwithTurnipandParsley

••••

DINNER

Cauliflower“Rice”Stir-FrywithPumpkinSeeds

••••

DAY:3

BREAKFAST

Coconut-CherrySmoothie

••••

LUNCH

Beet,Avocado,andArugulaSaladwithSunflowerSeeds

••••

DINNER

PureedCauliflowerSoup

•••

DAY:4

BREAKFAST

Pineapple-SpinachJuice

••••

LUNCH

Cauliflower“Rice”Stir-FrywithPumpkinSeeds

••••

DINNER

RoastedPortobelloswithKaleandRedOnion

•••

DAY:5

BREAKFAST

GreenMachineSmoothie

••••

LUNCH

Beet,Avocado,andArugulaSaladwithSunflowerSeeds

••••

DINNER

RedLentilSoupwithTurnipandParsley

••••

DAY:6

BREAKFAST

GreenGoodnessJuice

••••

LUNCH

BrusselsSproutSaladwithAvocadoandPumpkinSeeds

••••

DINNER

RoastedPortobelloswithKaleandRedOnion

•••

DAY:7

BREAKFAST

Coconut-CherrySmoothie

••••

LUNCH

Beet,Avocado,andArugulaSaladwithSunflowerSeeds

••••

DINNER

Cauliflower“Rice”Stir-FrywithPumpkinSeeds

••••

WEEK2:focusonawarenessNowthatyou’vedetoxedforawholeweek,you’rereadytoexpandyourdiet.Asyoureintroducesomecleananimalproteinsandgluten-freegrains,noticehowyoufeel.“Removingfoodforjustaweekisoftenlongenoughtoobserveifthisfoodisamatchforyouorifitcausesanadversereaction,”saysnutritionistKathieMadonnaSwift.Iftheexcitementyoufeltinweekonestartstofade,revisityourgoalsandrecommit.

WHAT’SONTHEMENU

Thisweekyou’llfindgluten-freewholegrainslikequinoaandbrownriceandheartierproteinslikewildAlaskansalmonandsardines.Comingofflastweek’slightfare,you’llbegintobuildbackyourstrengthandfeelsatisfied.Cookthegrainsandmakethebig-batchbreakfastsoupahead.You’llsaveyourselftimeduringtheweek.

ADDBACK

•Fish(exceptshellfish)

•Gluten-freegrains

MEDITATIONOFTHEWEEK

Thinkbeforeyoueat.Takefivedeep,slowbreathsbeforeeverymeal,andgiveeachbiteyourfullattention.

GETMOVING

Thecarbsandseafoodshouldliftyourenergy,soit’stimetostepuptheintensityofyourexercise—andstepoutside.Beinginnaturemakesworkingoutapleasure.Aimtostretchfor10minutesfourmorningsthisweekandcomplete30minutesofcardioatalowtomoderateintensitythreedaysthisweek(thinkwalking,hiking,ordancing).Butifthegoalsthisweekseemtoorigorous,simplycontinuewiththemovesfromlastweek.

HYDRATIONISKEY

It’simportanttogetenoughfluidsduringtheday(see“RemembertoStay

Hydrated”),butevenmoresowhencleansing.Fluidsflushtoxinsandkeephunger

atbay.Startthemorningwithhotwaterandasqueezeoflemon,anddrinkplenty

ofwaterallday.

ICONS

• VEGAN

• DAIRY-FREE

• NUT-FREE

• GLUTEN-FREE

WEEK2

DAY:8

BREAKFAST

CardamomQuinoaPorridgewithPear

•••

LUNCH

Watercress,Sardine,andOrangeSalad

•••

DINNER

ShiitakeMushroomsandBrownRiceinParchment

••••

DAY:9

BREAKFAST

MilletwithPineapple,Coconut,andFlaxseed

•••

LUNCH

QuinoaSaladwithZucchini,Mint,andPistachios

•••

DINNER

GrilledSalmonandBokChoywithOrange-AvocadoSalsa

•••

DAY:10

BREAKFAST

BreakfastVegetable-MisoSoupwithChickpeas

••••

LUNCH

RoastedVegetableswithQuinoa

••••

DINNER

BakedSweetPotatowithGreens

••••

DAY:11

BREAKFAST

CardamomQuinoaPorridgewithPear

•••

LUNCH

ShiitakeMushroomsandBrownRiceinParchment

••••

DINNER

GrilledSalmonandBokChoywithOrange-AvocadoSalsa

•••

DAY:12

BREAKFAST

BreakfastVegetable-MisoSoupwithChickpeas

••••

LUNCH

Watercress,Sardine,andOrangeSalad

•••

DINNER

RoastedVegetableswithQuinoa

••••

DAY:13

BREAKFAST

MilletwithPineapple,Coconut,andFlaxseed

•••

LUNCH

BakedSweetPotatowithGreens

••••

DINNER

QuinoaSaladwithZucchini,Mint,andPistachios

••••

DAY:14

BREAKFAST

CardamomQuinoaPorridgewithPear

•••

LUNCH

ShiitakeMushroomsandBrownRiceinParchment

••••

DINNER

RoastedVegetableswithQuinoa

••••

WEEK3:formhealthyhabitsWithtwofullweeksbehindyou,andanynegativedetoxsymptomsalsorelegatedtothepast,cleaneatingwillstarttofeellesslikeaburdenandmorelikealifestyle.Youshouldfeellighter(you’velikelydroppedafewpounds)andbeconsciousoftheimpacts—improveddigestion,moreenergy,bettersleep—ofahealthydiet.Keepitup.Focusnotjustonwhatyou’rerestricting,butonwhatyou’rebringingtoyourdiet:morefruitsandvegetablesandwholegrains.You’veraisedthebaronhealth,and,afterthisweek,thegoalwillbetokeepitthere.

WHAT’SONTHEMENU

Twofoodsoftenrelatedtosensitivitiesreenterthemixthisweek:soy(tofu,edamame)andeggs,whicharecommonlyassociatedwithdigestivesymptoms.Paycloseattentiontohowyoufeel:Thisisinformation-gatheringtime.

ADDBACK

•Organic(non-GMO)soy

•Eggs

MEDITATIONOFTHEWEEK

Asyouinhale,focusonasoothingphrase,suchas“I’mhappyandhealthy.”Youcansayitaloudorinyourmind.Whenexhaling,silentlyrepeatthemantra.Thespecificphraseisn’tthatimportant;themantra’spurposeistogiveyourmindsomethingsimpletofocuson.

GETMOVING

Nowthatyou’reenjoyinganourishingandsustainablediet,lockinanexerciseschedulethatyoucankeepupallyear.Aimto:Stretchfor10minutesfivemorningsthisweek;completeone60-minuteandtwo30-minutecardiosessionsthreedays;andstrength-train(aimfor60minutestotal,spreadoverafewsessions)threetofourdays.

BACKINACTION

Thetimehascometocementyournewfoundhealthyeatinghabitsintoacooking

regimenthatwillreallylast.Focusonhowtogethealthycarbohydrates,proteins,

andfatsintoeverymeal.Increaseyourplant-to-animalratio.And,ifyou’reameat

eater,optforgrass-fedmeats,buteatthemsparingly.

ICONS

• VEGAN

• DAIRY-FREE

• NUT-FREE

• GLUTEN-FREE

WEEK3

DAY:15

BREAKFAST

FrittatawithSpringVegetables

•••

LUNCH

Fennel,Sunchoke,andGreenAppleSalad

••

DINNER

RoastedSquashwithGrains,Grapes,andSage

•••

DAY:16

BREAKFAST

BlackQuinoawithAvocado,Almonds,andHoney

••

LUNCH

PoachedEggwithRiceandEdamame

•••

DINNER

Trout,Tomatoes,andBasilinParchment

•••

DAY:17

BREAKFAST

Banana-AppleBuckwheatMuffins

••

LUNCH

Grapefruit,Salmon,andAvocadoSalad

•••

DINNER

Spinach,Tofu,andBrownRiceBowl

••••

DAY:18

BREAKFAST

BlackQuinoawithAvocado,Almonds,andHoney

••

LUNCH

Fennel,Sunchoke,andGreenAppleSalad

••

DINNER

PoachedEggwithRiceandEdamame

•••

DAY:19

BREAKFAST

Banana-AppleBuckwheatMuffins

••

LUNCH

RoastedSquashwithGrains,Grapes,andSage

•••

DINNER

Trout,Tomatoes,andBasilinParchment

•••

DAY:20

BREAKFAST

FrittatawithSpringVegetables

•••

LUNCH

Fennel,Sunchoke,andGreenAppleSalad

••

DINNER

Spinach,Tofu,andBrownRiceBowl

••••

DAY:21

BREAKFAST

BlackQuinoawithAvocado,Almonds,andHoney

••

LUNCH

Grapefruit,Salmon,andAvocadoSalad

•••

DINNER

PoachedEggwithRiceandEdamame

•••

whole-wheatwaffleswithslicedstrawberriesandyogurt

whole-wheatwaffleswithsliced

strawberriesandyogurtIt’shardtobelievethesecrisp,lightwafflesare

madewithonlywhole-wheatflour(andtoastedwheatgerm);makesuretousearegularvarietyofwhole-wheatflour—notstoneground,whichwouldproduce

aheaviertexture.Youcanusethisrecipetomakefluffypancakes,too.Serves4

cupswhole-wheatflour(notstoneground)

tablespoonstoastedwheatgerm

tablespoonscanesugar

teaspoonsbakingpowder

teaspooncoarsesalt

cupsmilk

cupcanolaoil,plusmoreforwaffleiron

largeegg

teaspoonpurevanillaextract

cupplainGreekyogurt

pintstrawberries,hulledandsliced

Puremaplesyrup,forserving

Preheatawaffleiron(preferablyBelgian-style).Whisktogetherflour,wheatgerm,sugar,bakingpowder,andsalt.Inanotherbowl,whisktogethermilk,oil,egg,and

vanilla.Stirmilkmixtureintoflourmixtureuntiljustcombined.

Brushoiloverwaffleiron.Ladle½cupbatterontoeachsquareofthegrid(oraccordingtomanufacturer’sinstructions),andcookuntilgoldenbrown.Topwithyogurt,strawberries,andsyrupandserveimmediately.

NUT-FREE

PERSERVING447CALORIES,195GFAT(3GSATURATEDFAT),61MGCHOLESTEROL,

57GCARBOHYDRATES,17GPROTEIN,7GFIBER

coconutbreakfastpuddingwithsautéednectarines

coconutbreakfastpuddingwithsautéednectarinesPuddingforbreakfast?Sure,

whenit’smadefromold-fashionedrolledoatsandunsweetenedfiber-rich

coconut,whicharesoakedtogetherovernightforarich,creamyconsistency.

Coconutoilisagoodsourceofantioxidants;lookfororganic,unrefined,expeller-pressedcoconutoilathealth-

foodstoresandsomesupermarkets.Serves2

cupold-fashionedrolledoats(notquick-cooking)

cupunsweetenedshreddedcoconut

cupswater

cupunsweetenedalmondmilk

teaspoongroundcinnamon

Pinchofcoarsesalt

teaspoonsorganicunrefinedcoconutoil

nectarines,pittedandsliced

tablespoonpuremaplesyrup,plusmoreforserving(optional)¼cupunsweetenedlargecoconutflakes,toasted

Combineoatsandshreddedcoconutwiththewaterinabowl.Coverandrefrigerateovernight.

Transferoatmixturetoamediumsaucepan.Addmilk,cinnamon,andsalt;bring

toaboil.Reduceheattolow,andsimmer,covered,untilcreamy,about12minutes.Removefromheat,stirtocombine,andcovertokeepwarm.

Heatoilinamediumskilletovermedium-high.Addnectarinesandsautéuntilgolden,stirringfrequently,1to2minutes.Stirinmaplesyrup.

Divideoatsbetween2bowls,andtopwithnectarinesandcoconutflakes.Servedrizzledwithadditionalsyrup,ifdesired.

VEGANDAIRY-FREE

PERSERVING453CALORIES,25GFAT(19GSATURATEDFAT),0MGCHOLESTEROL,

50GCARBOHYDRATES,8GPROTEIN,9GFIBER

frittatawithspringvegetables

frittatawithspringvegetablesAnItalianfrittataisagreat

make-ahead—andhealthful—brunchoption.Thisoneisfilledwithzucchini,

asparagus,andslicedjalapeño.Serveleftoverfrittata(it’sgoodcold,atroomtemperature,orrewarmedintheoven)

withsomeleafygreensforlunchoralightdinner.Serves4

tablespoonsextra-virginoliveoil

smallredonion,thinlysliced

jalapeñochile,thinlysliced(ribsandseedsremovedforlessheat,ifdesired)1zucchini,thinlysliced

bunchasparagus(4ounces),endstrimmed,tipscutinto2-inchpiecesandstalkscutinto¼-inchpiecesCoarsesalt

largeeggs

Heatbroiler.Inanovenproofskillet,heatoilovermedium.Addonionandjalapeño;cook,stirring,untiltender,about5minutes.Addzucchiniandasparagus;cookuntiltender,stirring,about7minutesmore.Seasonwithsalt.

Whiskeggsinabowl;seasonwithsalt.Pourintoskilletwithvegetables;cook,undisturbed,untilsidesjustbegintoset,2to3minutes.

Transferskillettooven;broiluntilfrittataisjustsetinthemiddleandlightlygoldenandpuffedontop,2to3minutes.Servewarmoratroomtemperature.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING225CALORIES,154GFAT(37GSATURATEDFAT),423MG

CHOLESTEROL,5GCARBOHYDRATES,14GPROTEIN,1GFIBER

steamedsalmonwithavocado

steamedsalmonwithavocado

Thisheart-healthymorningmealisanexcellentwaytofilluponomega-3sandleanprotein.Steamthesalmonthenightbeforeandbreakfastisreadyinasnap.Serves1

lemon,½slicedintothinrounds,½cutintowedgesforserving1skinlesswildsalmonfillet(about4ounces)

Flakyseasalt(suchasMaldon)andfreshlygroundpepper

ripebutfirmavocado,peeledandsliced

Rusticwhole-grainbread,toasted,forserving(optional)

Arrangelemonroundsonbottomofasteamerbasketorcolander.Seasonsalmonwithseasaltandpepper.Placesalmonontopoflemons.

Bringabout1inchwatertoasimmerinalargesaucepan.Placesteamerbasketinpan,cover,andsteamuntilfishiscookedthrough,about7minutes.

Arrangeavocadoandsalmononplates.Sprinklesalmonwithseasaltandpepper.Servewithlemonwedgesandtoast,ifdesired.

DAIRY-FREENUT-FREE

PERSERVING317CALORIES,21GFAT(3GSATURATEDFAT),62MGCHOLESTEROL,12

GCARBOHYDRATES,24GPROTEIN,6GFIBER

honey-caramelizedfigswithyogurt

honey-caramelizedfigswithyogurtThere’snothingquitelikethetasteoffreshfigs—luscious,sweet,

andslightlycrunchywithtinyseeds.They’reevenbetterwhencaramelized,whichtakesmereminutesonthestove.

Servethemwarmoveryourmorningyogurt(asdonehere)orsteel-cut

oatmeal,ortoppedwithfreshricottaforasnackordessert.Serves4

tablespoonhoney,plusmoreforserving(optional)

ouncesfreshfigs,halved

cupsplainGreekyogurt

Pinchofgroundcinnamon

cupchoppedshelledpistachios

Heathoneyinaskilletovermedium.Addfigs,cutsidesdown,andcookuntilcaramelized,about5minutes.Letcoolslightly.

Serveoveryogurt,toppedwithcinnamonandpistachios.Drizzlewithadditionalhoney,ifdesired.

GLUTEN-FREE

PERSERVING173CALORIES,6GFAT(2GSATURATEDFAT),8MGCHOLESTEROL,22G

CARBOHYDRATES,12GPROTEIN,2GFIBER

crostiniwithfreshricotta,cherries,andlemonzest

crostiniwithfreshricotta,cherries,andlemonzestHere’sanovelandtasty

toppingfortoast,insteadofjamandbutter:freshricottaandchopped

cherries—amongthebestsourcesofantioxidants.Thecherriesare

maceratedwithabitofbrownsugarforaddedsweetnessandtoextractjuices,

butyoucouldomitthisstep.Serves4

ouncessweetcherries,pittedandchopped(1¼cups)

tablespoonpackedlight-brownsugar

slicesrusticbread

tablespoonsextra-virginoliveoil

cupfreshricotta

Gratedzestof1lemon,plusmoreforgarnish(peeledinlongstrips)

Preheatovento375°F.Combinecherriesandbrownsugarinabowl;letmacerate10minutes.

Meanwhile,brushbreadwitholiveoil,andtoastuntilgolden,5to7minutes.Mixtogetherricottaandlemonzestinabowl.

Dividingevenly,spreadricottaonbreadandtopwithcherries.Garnishwithzestandserveimmediately.

NUT-FREE

PERSERVING261CALORIES,12GFAT(4GSATURATEDFAT),16MGCHOLESTEROL,31

GCARBOHYDRATES,8GPROTEIN,3GFIBER

tofuscramblewithcotijacheeseandtortillas

tofuscramblewithcotijacheeseandtortillasYoucanstillenjoyyourfavorite

Mexican-stylebreakfastsonacleandiet.Justtweakthemslightlytoinclude

healthieringredients.Inthisversion,tofuandblackbeansaresautéedwithgarlic,

chile,andspices,thenservedovertoastedcorntortillas.Usingastrong-flavoredcheeselikecotijameansyou

needonlyasmallamount.Serves4

tablespoonextra-virginoliveoil

garlicclove,minced

serranochile,minced(ribsandseedsremoved,ifdesired)

scallions,whitesandgreensseparated,thinlysliced

teaspoongroundcumin

teaspoondriedoregano

teaspoongroundturmeric

ouncessofttofu,drainedandcrumbledintolargepieces

cupcookedblackbeans,drainedandrinsed

Coarsesalt

corntortillas(6-inchsize)

avocado,halved,pitted,peeled,andsliced

cupcotijacheese,crumbled(2ounces)

Heatoilinaskilletovermedium.Addgarlic,serrano,andscallionwhites;cook

untiltender,stirringfrequently,about2minutes.Addcumin,oregano,andturmeric;cook,stirring,1minute.Stirintofuandbeans;cook,stirring,untilheatedthrough,about4minutes.Seasonwithsalt,andsprinklewithscalliongreens.Removefromheat.

Meanwhile,toasttortillasoveragasburner,turningwithtongs,untillightlycharred,about1minute(orcharunderthebroiler).

Servetortillasfilledwithtofuscramble,avocado,andcotija,dividingevenly.

NUT-FREEGLUTEN-FREE

PERSERVING357CALORIES,16GFAT(3GSATURATEDFAT),5MGCHOLESTEROL,42

GCARBOHYDRATES,15GPROTEIN,11GFIBER

fruitandalmondalpinemuesli

fruitandalmondalpinemuesliThisnourishing,no-cookbreakfastcereal

featuresaneattrickfromtheSwiss:Theoatsaremixedwithyogurtandmilk,

thenrefrigeratedforseveralhours,sothegrainssoakuptheliquidandsoften.

Itisalsopackedwithnutsandfruit—somechoppedandmixedin,therestservedontop.Useamixofwhatever

fruitisinseason.Serves8

cupplainyogurt(notGreek)

cupmilk

teaspoonpurevanillaextract

Pinchofcoarsesalt

cupsold-fashionedrolledoats(notquick-cooking)

cupplus1tablespoonhoney

cupfreshorangejuice(from2oranges)

GrannySmithapples,peeled

cupchoppedalmonds

cupsfinelychoppedseasonalfruits(suchasplums,strawberries,andpeaches)Seasonalfruits(suchasslicedoranges,strawberriesandplums,andwholeorslicedraspberriesandblackberries),forserving

Whisktogetheryogurt,milk,vanilla,andsaltinabowluntilsmooth.Stirinoats.Coverandrefrigerateatleast3hoursanduptoovernight.

Stirtogether¼cuphoneyandtheorangejuiceinabowl.Grateapplesonthelargeholesofaboxgrater.Stirapplesandalmondsintojuicemixture.Stirapplemixtureintosoakedoatsuntilwellcombined.Gentlymixinchoppedfruit.Refrigerate30minutes.

Toserve,topmuesliwithmorefruit,anddrizzlewithremainingtablespoonhoney.

PERSERVING244CALORIES,9GFAT(1GSATURATEDFAT),4MGCHOLESTEROL,37G

CARBOHYDRATES,7GPROTEIN,4GFIBER

banana-applebuckwheatmuffins

banana-applebuckwheatmuffins

Manygluten-freemuffinscallforacombinationofflours,butthesesimplifytheprocessbyusingjustonetype—protein-richbuckwheatflour.Honeyaddssweetness;mashedbananaanddicedapplekeepthemmoist.Storemuffinsinthefreezer,wrappedtightly,uptothreemonths.Makes12

cupbuckwheatflour

teaspoonsbakingpowder

teaspoongroundcinnamon

teaspooncoarsesalt

largeeggs

ripebanana,mashed

cuphoney

cupsfinelychopped(peeledandcored)sweetapple,suchasHoneycrisp(1apple)½cupchoppedwalnuts

Preheatovento350°F.Lineastandardmuffintinwithpaperliners.

Whisktogetherflour,bakingpowder,cinnamon,andsalt.Inanotherbowl,whisktogethereggs,banana,andhoney.Mixbananamixtureintoflourmixture,thenfoldinappleandwalnuts(batterwillbethin).

Dividebatteramonglinedcups,fillingtotop.Bakeuntilatoothpickinsertedincentercomesoutclean,about30minutes.Transfermuffinstoawireracktocool.Storeinanairtightcontaineratroomtemperatureupto2days.

DAIRY-FREEGLUTEN-FREE

PERSERVING(1MUFFIN)196CALORIES,8GFAT(1GSATURATEDFAT),106MG

CHOLESTEROL,30GCARBOHYDRATES,6GPROTEIN,2GFIBER

sardinesandcreamcheeseonrye

sardinesandcreamcheeseonryeRyetoasttoppedwith

sardinesprovidesasimilarsavorykickasbagelsandlox,inamuchmorenutritious

package.Thelittlecold-waterfishareloadedwithomega-3s,protein,and

calcium,whilewhole-grainryebreadhasmorefiberthanwheat.Neufchâtelis

naturallylowerinfatthanregularcreamcheese,withoutanyofthefillersof

reduced-fatversions.Serves4

cupNeufchâtelorcreamcheese(2ounces)

slicesryebread,toasted

tin(4.4ounces)olive-oil-packedsardines,drained

smallredonion,thinlysliced

tablespoonschoppedfreshdill

Coarsesaltandfreshlygroundpepper

Spread1tablespoonNeufchâteloneachbreadslice.Topwithsardines,redonion,anddill,dividingevenly.Seasonwithsaltandpepper,andserve.

NUT-FREE

PERSERVING190CALORIES,8GFAT(3GSATURATEDFAT),55MGCHOLESTEROL,17

GCARBOHYDRATES,12GPROTEIN,2GFIBER

TOP:milletwithpineapple,coconut,andflaxseed;LEFT:blackquinoawithavocado,almonds,andhoney;BOTTOM:barleywithapricots,hazelnuts,chocolate,andhoney

milletwithpineapple,coconut,andflaxseedWhenitcomestobreakfastporridges,there’saworldof

differentgrainstoexplore.Millet,forone,isbothgluten-freeandanexcellentsourceofmagnesium,importantforhearthealth.Here,itservesasthe

whole-grainbaseforatropicalmixofpineappleandtoastedcoconut.Serves4

cupswater

Pinchofcoarsesalt

cupmillet

cupunsweetenedalmondmilkorcoconutmilk½cupchoppedfreshpineapple

cuplarge-flakeunsweetenedcoconut,toasted

tablespoonplus1teaspoonwholeflaxseed

cuppuremaplesyrup

Bringthewaterandsalttoaboilinamediumsaucepan.Whiskinmillet.Returntoaboil.Reduceheattolow,andsimmer,covered,untilwaterhasbeenabsorbedandmilletistenderbutstillchewy,30to35minutes.Removefromheat;letstand5minutes,thenfluffwithafork.Servetoppedwithmilk,pineapple,coconut,flaxseed,andmaplesyrup.

VEGANDAIRY-FREEGLUTEN-FREE

PERSERVING316CALORIES,7GFAT(4GSATURATEDFAT),0MGCHOLESTEROL,56G

CARBOHYDRATES,7GPROTEIN,6GFIBER

blackquinoawithavocado,almonds,andhoneyBlackquinoa(likeredquinoa)hasafirmer,crunchiertextureandamore

pronouncedflavorthanthewhitevariety,butyoucanuseanykindofquinoainthisrecipe.Toppedwith

avocado,almonds,andhoney,thisisatrulyhabit-formingbreakfast.Serves6

cupswater

Pinchofcoarsesalt

cupblack(orred)quinoa,rinsedanddrained

cupsunsweetenedalmondmilk

avocado,halved,pitted,peeled,andsliced

cupplus2tablespoonsslicedalmonds,toasted

cupplus2tablespoonshoney

Bringthewaterandsalttoaboilinamediumsaucepan.Whiskinquinoa.Returntoaboil.Reduceheattolow,andsimmer,covered,untilwaterhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Removefromheat;letstand5minutes,thenfluffwithafork.Servetoppedwithmilk,avocado,almonds,andhoney,dividingevenly.

DAIRY-FREEGLUTEN-FREE

PERSERVING269CALORIES,16GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,43

GCARBOHYDRATES,6GPROTEIN,5GFIBER

barleywithapricots,hazelnuts,chocolate,andhoneyHavingalittledarkchocolate

atbreakfastwilladdadoseofantioxidants,nottomentionatouchofindulgence,toyourmorning.Besuretousechocolatewithatleast70percent

cacao.Serves4

cupswater

Pinchofcoarsesalt

cuppearlbarley

cupbuttermilk

cupchoppeddriedapricots

cupblanchedandchoppedhazelnuts¼cupchoppeddarkchocolate(atleast70percentcacao)

cuphoney

Bringthewaterandsalttoaboilinamediumsaucepan.Whiskinbarley.Returntoaboil.Reduceheattolow,andsimmer,covered,untilwaterhasbeenabsorbedandbarleyistenderbutstillchewy,about1hour.Removefromheat;letstand5minutes,thenfluffwithafork.Servetoppedwithbuttermilk,apricots,hazelnuts,chocolate,andhoney.

PERSERVING387CALORIES,9GFAT(2GSATURATEDFAT),2MGCHOLESTEROL,73G

CARBOHYDRATES,9GPROTEIN,10GFIBER

poachedeggswithroastedtomatoes

poachedeggswithroastedtomatoes

Roastingcoaxesflavorfromevenout-of-seasontomatoes;youcanalsotrythemtossedwithpastaoraddedtosalads.Here,theymaketheperfectaccompanimenttopoachedeggsinopen-facedbreakfastsandwiches.Serves2

pintcherrytomatoes(10ounces)

tablespoonextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

tablespoonfreshthymeleaves,plusmoreforgarnish

largeeggs

whole-wheatEnglishmuffin,splitandtoasted

Preheatovento425°F.Placetomatoesinabakingdish.Drizzlewithoil,andseasonwithsaltandpepper.Addthymeandtosstocombine.Spreadinasinglelayer,androastuntiltomatoesbegintoburst,about20minutes.Transfertomatoesandanyjuicestoabowl,andletcoolslightly.

Bring3inchesofwatertoasimmerinaskillet.Crackoneeggatatimeintoateacuporsmallbowl,andgentlyslideintowater.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Usingaslottedspoon,transfereacheggtoanEnglishmuffinhalf.Seasonwithsaltandpepper.

Topwithroastedtomatoes,dividingevenly.Garnishwiththyme.Serveimmediately.

DAIRY-FREENUT-FREE

PERSERVING230CALORIES,13GFAT(3GSATURATEDFAT),212MGCHOLESTEROL,

20GCARBOHYDRATES,10GPROTEIN,4GFIBER

mixed-grainandalmondgranola

mixed-grainandalmondgranolaBakeabatchofthiswhole-graincerealatthebeginningof

theweekforinstantbreakfasts(andportablesnacking).Rolledbarleyand

speltflakes,suchasthosebyBob’sRedMill,areavailableathealthfoodstores

andmanysupermarkets,aswellasonline.Youcanalsomakethisrecipeusingonlyrolledoats(3cupstotal).Here,thegranolamakesacrunchy

toppingforyogurt,alongwithblueberries(oranyfreshfruit).Serves10

cuprolledbarleyflakes

cuprolledspeltflakes

cupold-fashionedrolledoats(notquick-cooking)

cupslicedalmonds

cuppuremaplesyrup

tablespoonslight-brownsugar

cupextra-virginoliveoil

teaspoonpurevanillaextract

teaspooncoarsesalt

Preheatovento325°F.Tosstocombineallingredientsinabowl,thenspreadina

singlelayeronarimmedbakingsheet.Bake,stirringhalfwaythrough,untilgoldenbrown,about30minutes.Letcoolcompletely.Storegranolainanairtightcontaineratroomtemperatureupto3weeks.

PERSERVING193CALORIES,7GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,29G

CARBOHYDRATES,6GPROTEIN,4GFIBER

breakfastvegetable-misosoupwithchickpeas

breakfastvegetable-misosoupwithchickpeas

Rethinkyourideaofbreakfasttoincludesavorydisheslikethisnourishingsoup.You’llgetaheadstartonmeetingyourdailyquotientofvegetables—pluslegumestoboot.Whitemisoaddsabitofextraproteinaswellasflavor.Serves4

tablespoonsextra-virginoliveoil

yellowonion,chopped

celerystalks,diced

carrots,diced

garliccloves,minced

cupchoppedbroccoliflorets

cupcookedchickpeas,drainedandrinsed

cupswater

tablespoonsshiro(white)miso

Coarsesalt

Heatoilinamediumsaucepanovermedium.Addonion,celery,carrots,andgarlic;cookuntiltender,stirringoccasionally,6to8minutes.Stirinbroccoliandchickpeas;cook,stirring,2minutes.

Addthewater,andbringtoaboil.Reduceheattolow,andsimmer,covered,usuallycovered;shoulditbe?Iaddeduntilvegetablesaretender,about10minutes.Removefromheat.Remove2tablespoonsliquid;dissolvemisoinliquid,thenstirintosoup.Seasonwithsaltandserveimmediately.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING180CALORIES,8GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,23G

CARBOHYDRATES,6GPROTEIN,6GFIBER

cardamomquinoaporridgewithpear

cardamomquinoaporridgewithpear

Cardamom,longusedforitsmedicinalpropertiesinEasterncultures,hasbeenshowntoimproveenergy—makingitaninvigoratingadditiontoyourmorningmeal.Forbestresults,buywholecardamompodsandgrindthemasneeded.Serves2

cupquinoa,rinsedanddrained

cupsunsweetenedalmondmilk

cupwater

teaspoonpurevanillaextract

teaspoongroundcardamom

Pinchofcoarsesalt

pear,coredandchopped

cupslicedalmonds,toasted

Inamediumsaucepan,bringquinoa,¾cupmilk,thewater,vanilla,cardamom,andsalttoaboil.Reduceheattolow,andsimmer,covered,untilliquidhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Removefromheat;letstand5minutes,thenfluffwithafork.Servetoppedwithremainingcupmilk,thepear,andalmonds.

VEGANDAIRY-FREEGLUTEN-FREE

PERSERVING334CALORIES,11GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,52G

CARBOHYDRATES,9GPROTEIN,8GFIBER

mushroomandmicrogreenomelet

mushroomandmicrogreenomelet

Unlikesprouts,whicharegerminatedinwaterforjustforty-eighthours,microgreensaregrowninsoilandsunlightforatleastsevendays.Thenutrientsinthesevitamin-and-mineral-packedseedlingsaremoreconcentratedthaninafull-grownplant.Lookforthematfarmers’marketsandnatural-foodstores.Peashootsorbabylettuces(tatsoiorspinach)makefinesubstitutes.Serves1

tablespoonoliveoil

cupthinlyslicedbuttonmushrooms

Coarsesaltandfreshlygroundpepper

cupmicrogreens

largeeggs

Heat1½teaspoonsoilinasmallnonstickskilletovermedium-high.Addmushroomsandcook,undisturbed,untiltheybegintoreleasetheirliquid,about2minutes;seasonwithsaltandpepper.Cookuntilgoldenbrown,stirringoccasionally,about2minutesmore.Transfermushroomstoabowl,andstirinmicrogreens.

Whiskeggsinanotherbowl;seasonwithsaltandpepper.Wipeskilletcleanwithpapertowels.Heatremaining1½teaspoonsoilovermedium.Poureggsintoskillet;cook,undisturbed,untiledgesaresetslightly.Withaheatproofflexiblespatula,pusheggsfromedgetowardcenter,tiltingpantoletuncookedeggsrununderneath,untilomeletisjustset,1to2minutes.Placemushroomfillingononesideofomelet.Usingspatula,gentlyfoldothersideofomeletoverfilling.Serveimmediately.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING355CALORIES,29GFAT(7GSATURATEDFAT),635MGCHOLESTEROL,

4GCARBOHYDRATES,21GPROTEIN,1GFIBER

roastedvegetableswithquinoa

roastedvegetableswithquinoa

Makethisdishwhenbutternutsquashandbrusselssproutsareinabundance.Thetahiniandmixed-herbsauceisdeliciousandversatile:Anyextraisgreatonsaladsorasadipforrawvegetables.Serves2

butternutsquash,peeledanddiced

brusselssprouts,trimmedandhalved

cupmeltedcoconutoilorextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

teaspoonsmokedpaprika(pimenton)

cupplus2tablespoonswater

cupquinoa,rinsedanddrained

garlicclove

tablespoonstahini

tablespoonsapplecidervinegar

cupsnippedfreshchives

cupchoppedfreshflat-leafparsleyleaves

cupchoppedfreshcilantroleaves

cupsbabyspinach

Preheatovento425°F.Onarimmedbakingsheet,tosssquashandbrusselssproutswith2tablespoonsoil;seasonwithsaltandthepaprika.Roastvegetables,tossinghalfwaythrough,untilgoldenandtender,25to30minutes.

Meanwhile,bring¾cupwater,thequinoa,andapinchofsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilliquidhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Transfertoabowl;fluffwithafork.

Pulsegarlic,tahini,vinegar,remaining2tablespoonsoil,remaining2tablespoonswater,thechives,parsley,andcilantroinafoodprocessoruntilsmooth.Seasonwithsaltandpepper.(Vegetablesandsaucecanberefrigerated,inseparateairtightcontainers,upto3days.)

Inabowl,tossroastedvegetableswithquinoaand2tablespoonssauce.Tosseachservingwithspinach,andseasonwithsaltandpepper.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING722CALORIES,39GFAT(5GSATURATEDFAT),0MGCHOLESTEROL,92

GCARBOHYDRATES,17GPROTEIN,20GFIBER

fennel,sunchoke,andgreenapplesalad

fennel,sunchoke,andgreenapplesalad

AlthoughalsoknownasJerusalemartichoke,thesunchokeisnotatypeofartichokeatall,butratherthetuberousrootofaspeciesofsunflower.Rawsunchokehasamellow,earthyflavorandacrisptexturesimilartojicama.Welikeitslicedthinandtossedwithapple,fennel,andcelery(allA-listantioxidants)andalemonyvinaigrette.Serves6

bulbfennel,trimmedandthinlysliced,frondsreservedforgarnish

largecelerystalks,thinlysliced,¼cupinnerleaveschopped

largesunchoke,peeledandthinlysliced

largeGrannySmithapple,peeled,cored,andthinlysliced

tablespoonsplus1teaspoonfreshlemonjuice

tablespoonsplus1teaspoonDijonmustard

garlicclove,minced

teaspoonshoney

cupplus2tablespoonsextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

cupwalnuts,toastedandcoarselychopped

Placefennel,celery,sunchoke,andappleinabowlofcoldwater.Stirin1tablespoonlemonjuiceandrefrigerate(tocrispthemandpreventdiscoloration).

Inanotherbowl,whisktogetherremaining2tablespoonsplus1teaspoonlemonjuice,themustard,garlic,andhoney.Whiskinoiluntilemulsified,andseasonwithsaltandpepper.

Drainchilledcelerymixture,anddryinasaladspinnerorblotwithapapertowel;transfertoaservingbowl.Addceleryleavesandwalnuts.Tosswithdressing,andgarnishwithfennelfronds.

DAIRY-FREEGLUTEN-FREE

PERSERVING247CALORIES,19GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,17G

CARBOHYDRATES,3GPROTEIN,3GFIBER

watercressandpotatosoup

watercressandpotatosoup

WatercressisoneofthebestsourcesofantioxidantvitaminsAandC,makingitanutritionalsuperstar—andanexcellentreasontopreparethissuper-simplecurativetonic(whichhappenstobedeliciouspureed,too).Itisjustrightforadetoxifyingroutine,oranytimeyouwanttopurifyyourdietevenalittle.Serves2

tablespoonplus1teaspoonoliveoil

garliccloves,thinlysliced

largewhitepotato,peeledandcutinto½-inchcubes

Coarsesaltandfreshlygroundpepper

cupschickenstock,preferablyhomemade

cupswater

buncheswatercress,trimmedandcoarselychopped

Lemonwedges,forserving

Heatoilinamediumsaucepanovermedium-high.Addgarlicandcookuntilsizzlingandfragrant,about1minute.Stirinpotatoand½teaspoonsalt;cook1minute.

Addstockandthewater,andbringtoaboil.Reducetoasimmer,andcookuntilpotatoesaretender,about5minutes.Stirinwatercress,andsimmeruntiljustwilted,about1minute.Seasonwithsaltandpepper.Squeezewithlemonbeforeserving.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING101CALORIES,4GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,13G

CARBOHYDRATES,5GPROTEIN,1GFIBER

farro,peashoot,andgoatcheesesalad

farro,peashoot,andgoatcheesesalad

Keepthissimplesaladinmindthroughoutspringandearlysummerwhenfreshpeasandtheirshootscanbefoundatfarmers’markets—that’swhenthey’reattheirsweetestandmosttender.Therestoftheyearyoucansubstitutefrozenpeasforfreshandspinachorwatercressfortheshoots.Serves6

cupfarro

Coarsesaltandfreshlygroundpepper

cupfreshshelledpeas(from1poundpeasinpods)

ouncespeashoots,tornintobite-sizepieces

cupsmallfreshmintleaves

cupalmonds,toastedandchopped

teaspoonfinelygratedlemonzest

tablespoonplus1teaspoonfreshlemonjuice

tablespoonextra-virginoliveoil

cupfreshgoatcheese,crumbled(1ounce)

Placefarroinamediumsaucepan,andcoverwith4inchesofwater;addapinchofsalt.Bringtoaboil;reduceheatandsimmeruntiltender,30to35minutes.Drainandtransfertoabowl;letcoolcompletely.

Meanwhile,cookpeasinasmallsaucepanofsaltedboilingwateruntiltender,about2minutes.Drainandrunundercoldwatertostopthecooking.

Addpeas,peashoots,mint,almonds,andlemonzesttofarro.Tosswithlemonjuiceandoil.Seasonwithsaltandpepper.Servetoppedwithgoatcheese.

PERSERVING202CALORIES,8GFAT(2GSATURATEDFAT),4MGCHOLESTEROL,26

GCARBOHYDRATES,8GPROTEIN,6GFIBER

LEFT:cucumberandyogurtsoup;RIGHT:beetandbuttermilksoup

cucumberandyogurtsoup

Freshhorseradish,availableinspringandearlyfall,makesallthedifferenceinthisfive-ingredientsoup.Lookforsmall,hardrootswithnosignsofsprouting,andgrateitwitharasp-stylegrater,asyouwouldfreshginger.Serves2

Cut2smallseedlesscucumbersintolargechunks.Pureehalfthecucumberwith1½cupsplainyogurt,finelygratedzestof2lemons,and2tablespoonsfinelygratedpeeledfreshhorseradishinablenderuntiljustsmooth.Addremainingcucumber,andpulsejustuntilchunky.Seasonwithfreshlygroundpepper.Refrigerateuntilcold,about1hour.Stirsoupwell,andgarnishwithmoregratedlemonzestandthinlyslicedcucumber,ifdesired.

NUT-FREEGLUTEN-FREE

PERSERVING304CALORIES,5GFAT(1GSATURATEDFAT),108MGCHOLESTEROL,48

GCARBOHYDRATES,18GPROTEIN,11GFIBER

beetandbuttermilksoup

Thisno-cooksoup(aneasytakeonborscht)ischock-fullofhealth-boostingproperties:Redbeetsfightinflammationandsupportdetoxification;buttermilkcontainsprobiotics,whichhelpmaintainahealthydigestivetract.Serves4

Puree1poundbeets,peeledandchopped;4scallions,trimmedandchopped;and3cupsbuttermilkinablenderuntilsmooth.Seasonwithcoarsesalt.Refrigerateuntilcold,about1hour.Stirwell.Servesoupswirledwithmorebuttermilk,ifdesired.

NUT-FREEGLUTEN-FREE

PERSERVING127CALORIES,2GFAT(1GSATURATEDFAT),7MGCHOLESTEROL,21G

CARBOHYDRATES,8GPROTEIN,4GFIBER

swisschardsaladwithpoachedegg

swisschardsaladwithpoachedegg

SwisschardreplacesromainelettuceinthisriffonCaesarsalad,whichfeaturesagarlic-anchovyvinaigrette.EachservingistoppedwithapoachedeggandasmallamountofParmigiano-Reggiano,formaximumeffect.Serves4

garlicclove,minced

anchovies,minced

teaspoonDijonmustard

tablespoonswhite-winevinegar

tablespoonsextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

largeeggs

cupsthinlyslicedSwisschard

tablespoonsgratedParmigiano-Reggianocheese(½ounce)

Combinegarlic,anchovies,mustard,andvinegarinabowl.Addoilinaslow,steadystream,whiskinguntilemulsified.Seasonwithsaltandpepper.

Bring3inchesofwatertoasimmerinaskillet.Crackoneeggatatimeintoateacuporsmallbowlandgentlyslideintowater.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Removeeggsfromwaterusingaslottedspoon.Seasonwithsaltandpepper.

Tosschardwithvinaigrette,anddivideamongplates.Topeachwithapoachedeggandcheese.Serveimmediately.

NUT-FREEGLUTEN-FREE

PERSERVING198CALORIES,17GFAT(4GSATURATEDFAT),217MGCHOLESTEROL,3

GCARBOHYDRATES,9GPROTEIN,1GFIBER

bakedsweetpotatowithgreens

bakedsweetpotatowithgreens

Lowincaloriesandhighinfiber,sweetpotatoesoffertremendousnutritionalvalue.Here,they’retoppedwithsautéedSwisschardandslicedavocado,thoughyoucantryothervegetabletoppings,dependingonwhat’sinseason.Serves2

sweetpotatoes,scrubbedandprickedalloverwithafork

tablespoonextra-virginoliveoil

smallonion,thinlysliced

bunchSwisschard,toughstemstrimmedandleaveschopped

Coarsesalt

avocado,halved,pitted,peeled,andsliced

Cayennepepper

Lemonwedges,forserving

Preheatovento400°F.Bakesweetpotatoesonabakingsheetuntiltender,about45minutes.

Meanwhile,heatoilinalargeskilletovermedium.Addonionandcookuntiltender,stirringoccasionally,about6minutes.Addchardandcook,stirring,untilbrightgreenandwilted,about5minutes.Seasonwithsalt.

Splitpotatoesandtopeachwiththegreensandslicedavocado.Seasonwithcayenneandsalt.Squeezewithlemonbeforeserving.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING363CALORIES,21GFAT(3GSATURATEDFAT),0MGCHOLESTEROL,43

GCARBOHYDRATES,7GPROTEIN,13GFIBER

quinoasaladwithzucchini,mint,andpistachios

quinoasaladwithzucchini,mint,andpistachios

What’snottoloveaboutthislight,bright,refreshingsalad?Tomakeit,cookedquinoaistossedwithsautéedzucchini,roastedpistachios,freshmint—andagoodamountoflemonzestandjuice.Packitupforapicnicorlunchonthego.Serves4

cupswater

cupquinoa,rinsedanddrained

Coarsesaltandfreshlygroundpepper

tablespoonsextra-virginoliveoil

zucchini,thinlysliced

garlicclove,thinlysliced

scallions,thinlysliced

cuproastedsaltedpistachios,chopped

Gratedzestandjuiceof1lemon

cuppackedfreshmintleaves,chopped,plusmoreforgarnish

Bringthewater,quinoa,andsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilliquidhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Transfertoalargebowl;thenfluffwithaforkandletcool.

Heatoilinalargeskilletovermedium-high.Addzucchini;cook,stirringoccasionally,untiltenderandgolden,about7minutes.Addgarlic;cookuntilfragrant(donotletbrown),about30seconds.Seasonwithsaltandpepper,andaddtoquinoa.

Stirinscallions,pistachios,lemonzestandjuice,andmint.Seasonwithsaltandpepperandserve.

VEGANDAIRY-FREEGLUTEN-FREE

PERSERVING286CALORIES,13GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,36

GCARBOHYDRATES,8GPROTEIN,5GFIBER

dashi-poachedsweetpotatoesandgreens

dashi-poachedsweetpotatoesandgreens

Kombu—adeeplyflavoreddriedseaweed—anddriedmushroomsaresimmeredinwatertodeveloptherichbrothcalleddashi,hereenrichedwithmiso.Apoachedeggtopseachservingofsoup.Serves4

(3-by-12-inch)kombusheet,brokeninhalf

driedshiitakemushrooms

quartswater

tablespoonsshiro(white)misopaste

largesweetpotato,peeled,halved,andcutinto1-inchpieces

Coarsesaltandfreshlygroundpepper

cupslightlypackedtendergreens,suchasbabybokchoy,tatsoi,orspinach

ouncessilkentofu,drainedandcutinto1-inchpieces

largeeggs

Bringkombu,mushrooms,andthewatertoaboilinalargeDutchovenorstockpot.Reduceheatandsimmerfor20minutes.Discardkombu.Transfermushroomstoacuttingboardwithaslottedspoon;letcoolslightly,thinlyslice,andreturntopot.

Whiskinmiso.Addsweetpotato,andcookatasteadysimmer(donotletboil)untilfork-tender,about15minutes.Seasonwithsalt.Removefromheat,andstiringreens.Gentlyaddtofu,tryingnottobreakpieces.

Bring3inchesofwatertoasimmerinaskillet.Crackoneeggatatimeintoateacuporsmallbowl,andgentlyslideintowater.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Removeeggsfromwaterusingaslottedspoon.Seasonwithsaltandpepper.

Topsoupwithapoachedeggandserveimmediately.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING180CALORIES,7GFAT(2GSATURATEDFAT),212MGCHOLESTEROL,19

GCARBOHYDRATES,11GPROTEIN,4GFIBER

squashsaladwithtomatoes,zucchiniblossoms,andricotta

squashsaladwithtomatoes,zucchiniblossoms,andricotta

Thispeak-of-summersaladdependsonfindingtheripest,freshestingredients.Lookforsquashblossomsatafarmers’marketorspecialty-foodstore,orsimplyreplacethemwithaleafygreensuchasspinach.Bruisingthethymehelpsreleaseitsaromaticoils.Serves2

generoushandfulthymesprigs

cupextra-virginoliveoil

teaspoonfinelygratedlemonzest,plus2teaspoonsfreshlemonjuice

babyzucchini,thinlyshavedlengthwiseonamandoline

babypattypansquashes(amixtureofyellowandgreen),thinlyshavedonamandoline

ouncesmixedteardroporhalvedcherrysmalltomatoes(1cup)

zucchiniblossoms,halvedorquarterediflarge

cupfreshbasilleaves,torniflarge,plusmoreforgarnish

Pinchofred-pepperflakes

teaspooncoarsesalt

Freshlygroundblackpepper

ouncesfreshricotta

Onacuttingboard,bruisethymewiththedulledgeofaknife.Heatthymeandoilinasmallsaucepanovermediumuntilsmallbubblesappear.Turnoffheatandsteep,covered,20minutes.Discardsprigs,leavingloosethymeleavesinoil.Whisktogetherlemonzestandjuiceand2tablespoonsthymeoil(reserveremainingoilforanotheruse;itcanberefrigeratedupto2weeks).

Combinehalfthedressingwiththezucchini,pattypansquashes,tomatoes,zucchiniblossoms,basil,red-pepperflakes,andsalt.Seasonwithblackpepperandtoss.Dividehalfthesaladbetween2plates,anddotwithhalfthericotta.Topwith

remainingsaladandremainingricotta.Drizzlewithremainingdressing,garnishwithbasil,andserve.

NUT-FREEGLUTEN-FREE

PERSERVING216CALORIES,60GFAT(10GSATURATEDFAT),13MGCHOLESTEROL,

27GCARBOHYDRATES,14GPROTEIN,8GFIBER

broccoliandbrownricesaladwithpumpkinseeds

broccoliandbrownricesaladwithpumpkinseeds

It’seasytoincorporatemoreseeds—andtheirproteinandhealthyfats—intomeals,beyondsimplyasagarnishforsoupsandsalads.Here,pumpkinseedsareroastedwithbroccoli,thenservedoverbrownrice;alittlegratedPecorinogoesalongwayasagarnish.Serves4

cupswater

cupshort-grainbrownrice

Coarsesaltandfreshlygroundpepper

headbroccoli(2pounds),trimmedandcutinto½-inch-thickpieces

cuprawhulledpumpkinseeds(pepitas)

tablespoonsoliveoil

tablespoonsfinelygratedPecorinoRomanocheese

Lemonwedges,forserving

Bringthewater,rice,andsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.

Meanwhile,preheatovento425°F.On2rimmedbakingsheets,drizzlebroccoliandpumpkinseedswithoil.Seasonwithsaltandpepper.Tosstocombine,thenspreadinasinglelayer.Roast,rotatingsheetshalfwaythrough,untilbroccoliisgoldenandjusttender,about20minutes.Letcoolslightly.

SprinklebroccoliwithPecorino,andserveoverrice,withlemonwedges.

NUT-FREEGLUTEN-FREE

PERSERVING514CALORIES,20GFAT(3GSATURATEDFAT),2MGCHOLESTEROL,71G

CARBOHYDRATES,16GPROTEIN,9GFIBER

barleywithbrusselssprouts,spinach,andedamame

barleywithbrusselssprouts,spinach,andedamame

Unlikepearlbarley,themostcommonformofthegrain,thehulledvariety(alsocalledbarleygroats)hasonlytheoutermosthullremoved,makingitnutritionallysuperiorandslightlychewier.Ittakesonlyabitlongertocook.Barley,brusselssprouts,ginger,edamame,andcashewsmakethiscomplexdishanutritionalpowerhouse.Serves2

cupswater

cuphulledbarley(orbarleygroats)

Coarsesalt

cupfrozenshellededamame,thawed

tablespoonscoconutoilorextra-virginoliveoil

tablespoonmincedpeeledfreshginger

garlicclove,minced

poundsmallbrusselssprouts(about10),trimmedandthinlysliced

bunchspinach(about1pound),stemsremoved

cupcashews,coarselychopped

Red-pepperflakes

Bringthewater,barley,andapinchofsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilgrainsarejusttender,about40minutes.Addtheedamame,stir,andcover;continuecookinguntilbarleyistenderandedamameisbrightgreen,about5minutesmore.Removefromheat,andletstand10minutes.Fluffbarleywithafork.

Heat1tablespoonoilinalargeskilletovermedium.Addgingerandgarlic;cook,stirring,untilfragrant,about1minute.Addbrusselssproutsandcook,stirring,untilbrightgreenandtender,about2minutes.

Makeroomincenterofpan,andaddremainingtablespoonoil,spinach,and

cashews;cook,stirring,untilspinachhaswilted,about2minutes.Stirinbarleyandedamame.Seasonwithsaltandred-pepperflakesandserve.

VEGANDAIRY-FREE

PERSERVING683CALORIES,36GFAT(6GSATURATEDFAT),0MGCHOLESTEROL,70

GCARBOHYDRATES,31GPROTEIN,22GFIBER

buckwheatnoodles,bokchoy,andsweetpotatoesinmiso-limebroth

buckwheatnoodles,bokchoy,andsweetpotatoesinmiso-limebroth

Awell-stockedpantrymakesthisultra-healthysoupcometogetherquickly—allyouneedtoshopforareshiitakesandbokchoy.It’sworthkeepingmisoonhandforotherAsian-inspiredmeals;thisrecipecallsforshiro(white)miso,whichissweeterandmilderthanothertypesofmiso,thoughthosecanbeusedinitsplace.Serves4

tablespoonsextra-virginoliveoil

tablespoongratedpeeledfreshginger

scallions,whitesandgreensseparatedandthinlysliced

garliccloves,minced

ouncesshiitakemushrooms,stemmedandthinlysliced

sweetpotato,peeledandcutinto½-inchcubes

cupswater

ouncessobanoodles

Coarsesalt

headsbabybokchoy,slicedinto½-inch-thickpieces

cupshiro(white)miso

tablespoonfreshlimejuice,pluslimewedgesforserving

Heatoilinalargesaucepanovermedium.Addginger,scallionwhites,andgarlic;cook,stirring,untilfragrant,about2minutes.Addshiitakesandcook,stirringoccasionally,untiltender,about2minutes.Addsweetpotato,andtosstocoat.Addthewater,andbringtoaboil.Reduceheatandsimmeruntilsweetpotatoesaretender,6to8minutes.

Meanwhile,cooksobainalargepotofsaltedboilingwateruntilaldente,accordingtopackagedirections.Drainandrinseundercoldwater.

Addbokchoytosweet-potatomixture,andcookuntilleavesarejustwiltedandstemsarecrisp-tender,about2minutes.Stirincookednoodles.Removefromheat.

Remove1cuphotbroth,andwhiskwithmisountilsmooth,thenstirintosoup.Addlimejuice,andseasonwithsalt.Servesoupimmediatelywithscalliongreensandlimewedges.

VEGANDAIRY-FREENUT-FREE

PERSERVING401CALORIES,9GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,72G

CARBOHYDRATES,17GPROTEIN,9GFIBER

roastedsquashwithgrains,grapes,andsage

roastedsquashwithgrains,grapes,andsage

Acornsquashhelpscontrolportions:Usehalfasa“bowl,”andit’llholdoneofthedaily-recommendedservingsofacookedwholegrain.Wheatberries,spelt,andbarleyareallgoodoptionshere.Amixtureofredandblackgrapesmakesaprettypresentation,butyoucouldusejustoneortheother.Serves4

cupswater

cupwheatberries

Coarsesaltandfreshlygroundpepper

acornsquash(about1½poundseach),halvedlengthwiseandseeded

tablespoonsplus1teaspoonextra-virginoliveoil

poundmixedblackandredgrapes(about3cups)

largeshallot,thinlysliced

tablespoonspackedsmallfreshsageleaves

Bringthewater,wheatberries,andapinchofsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilgrainsaretender,30to40minutes.Drainoffexcessliquid.

Preheatovento400°F.Brushcutsidesofsquashhalveswith1teaspoonoil;seasonwithsaltandpepper.Placesquash,cutsidesdown,onarimmedbakingsheet.

Combinegrapes,shallot,andsageinabowl,anddrizzlewithremaining2tablespoonsoil.Seasonwithsaltandpepper.Arrangearoundsquash.Roast,stirringgrapemixtureonce,untilsquashistenderandgrapemixtureiscaramelized,35to40minutes.Fillsquashwithwheatberriesandthegrapemixture.Serveimmediately.

VEGANDAIRY-FREENUT-FREE

PERSERVING420CALORIES,10GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,82

GCARBOHYDRATES,9GPROTEIN,9GFIBER

roastedsweetpeppersandcarrotswithorangeandhazelnuts

roastedsweetpeppersandcarrotswithorange

andhazelnuts

Gettingyourfillofbeta-caroteneiseasywiththisvibrantsalad:Carrotsandorangebellpeppersarepackedwithit,andorangesandclementinesareloadedwithvitaminC—allarepowerfulantioxidants.Serves4

orangebellpeppers,halved,ribsandseedsremoved

smallcarrots,halvedlengthwise

tablespoonsextra-virginoliveoil,plusmorefordrizzling

Coarsesaltandfreshlygroundpepper

navelorange,peelandpithremoved,slicedintorounds

clementine,peelandpithremoved,slicedintorounds

cupfreshgoatcheese,crumbled(1ounce)

cuphazelnuts,toastedandchopped

tablespoonsherryvinegar

Preheatovento425°F.Spreadpeppersandcarrotsonarimmedbakingsheet.Drizzlewithoil,andseasonwithsaltandpepper.Roastuntilgoldenbrownandtender,tossinghalfwaythrough,about20minutes.

Arrangeroastedcarrotsandpepperswithorangeandclementineonaplatter.Topwithgoatcheeseandhazelnuts.

Inabowl,whisktogethervinegarand2tablespoonsoiluntilemulsified;seasonwithsaltandpepper.Drizzleovervegetablesandserve.

GLUTEN-FREE

PERSERVING233CALORIES,16GFAT(4GSATURATEDFAT),11MGCHOLESTEROL,19

GCARBOHYDRATES,6GPROTEIN,4GFIBER

beet,avocado,andarugulasaladwithsunflowerseeds

beet,avocado,andarugulasaladwithsunflowerseeds

Thissuper-detoxifyingsaladispartofthe3-DayActionPlan(althoughitmeritsbeingpartofanyregularmealrotation).Preparethebeetslawonthefirstday,andrefrigerateleftoversinacoveredcontainer.Addgreens,avocado,andseedsjustbeforeeating.Serves3

FortheBeetSlawbeets,peeledandgratedorthinlysliced

celerystalks,thinlysliced

Englishcucumber,thinlysliced

scallions,greenpartsonly,thinlysliced

FortheSaladcupsbabyarugula

cupplus2tablespoonsextra-virginoliveoil

cupplus2tablespoonsfreshlemonjuice

Coarsesaltandfreshlygroundpepper

avocados,pitted,peeled,anddiced

tablespoonsrawhulledsunflowerseeds,toasted

Makethebeetslaw:Inabowl,tosstogetherbeets,celery,cucumber,andscallions.

Makethesalad:Foreachserving,toss2cupsbeetslawwith1cuparugulaand2tablespoonseachoilandlemonjuice.Seasonwithsaltandpepper.Topwith½avocadoand1tablespoonseeds,andserveimmediately.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING238CALORIES,19GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,16

GCARBOHYDRATES,5GPROTEIN,6GFIBER

pureedcauliflowersoup

pureedcauliflowersoup

Cauliflowerpureeissonaturallyrich,there’snoneedtoaddanydairytothis“creamy”soup.Youcouldevenservethepureeonitsown,withjustalittleextra-virginoliveoilandsaltandpeppermixedin.Here,theleavesareroastedforacrispygarnish.Whenshoppingforcauliflower,lookforheadsthatareheavyandtight,withnobrownspots.Serves4

cupschickenstock,preferablyhomemade,plusmoreifneeded

headcauliflower,cutintoflorets,plus8smallleaves(or2largeleaves,coarselychopped)forgarnish

Coarsesaltandfreshlygroundpepper

teaspoonextra-virginoliveoil

Preheatovento450°F.Inamediumsaucepan,combinestockandcauliflower;seasonwithsaltandpepper.Bringtoaboil;thenreducetoasimmer.Coverandcookuntilcauliflowerisverytender,about20minutes.Pureesoupwithanimmersionblenderuntilsmooth,addingmorestockasneededtoachievedesiredconsistency.(Orpureeinaregularblender,workinginbatchessoasnottofilljarmorethanhalfway;reheatsoupinpan,ifdesired.)

Meanwhile,tosscauliflowerleaveswithoilonabakingsheet;seasonwithsaltandpepper.Roastuntilbrowned,about10minutes.

Garnishsoupwithcauliflowerleavesbeforeserving.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING80CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,12G

CARBOHYDRATES,8GPROTEIN,5GFIBER

brusselssproutsaladwithavocadoandpumpkinseeds

brusselssproutsaladwithavocadoandpumpkinseeds

Thetenderleavesofbrusselssproutsmakewonderfulsalad“greens.”Lookforveryfirm,tightsprouts—thesmallerthesprout,thesweeteritwillbe—withoutanyunblemishedleaves(orsimplyremovethosebeforeseparatingtherest).Avocadoaddscreaminessandhefttothedish,toastedpepitasabitofcrunch.Serves6

teaspoonfinelygratedlemonzestplus1½tablespoonslemonjuice

teaspoonDijonmustard

tablespoonsextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

poundbrusselssprouts,trimmedandleavesseparated

tablespoonsrawhulledpumpkinseeds(pepitas),toasted

avocado,halved,pitted,peeled,andsliced

Whisktogetherlemonzestandjuiceandmustardinabowl.Addoilinaslow,steadystream,whiskinguntilemulsified.Seasonwithsaltandpepper.

Inanotherbowl,tossdressingwithbrusselssproutleavesandpumpkinseeds.Gentlystirinavocado,seasonwithsaltandpepper,andserveimmediately.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING166CALORIES,13GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,10G

CARBOHYDRATES,4GPROTEIN,5GFIBER

broccoli-spinachsoupwithavocadotoasts

broccoli-spinachsoupwithavocadotoasts

Tahini,athick,creamypastemadefromground,toastedsesameseeds,isanessentialcomponentofhummusandbabaghanoush,anditaddssilkentexturetootherdipsandspreadsaswellassaladdressingsandsoups.It’srichinvitaminsandmineralsandhighinprotein.Lookforitatnatural-foodstoresandmostsupermarkets.Serves4

tablespoonoliveoil,plusmorefordrizzling

leek,whiteandlight-greenpartsonly,thinlyslicedandrinsedwell

cupschickenstock,preferablyhomemade,orwater,plusmoreifneeded

headbroccoli,trimmedandchopped

ouncesbabyspinach(6cups)

cupgratedParmigiano-Reggiano

tablespoonstahini

Coarsesaltandfreshlygroundpepper

slicesrusticbread

avocados,halved,pitted,peeled,andsliced

cupradishorbroccolisprouts

lemon,cutintowedges

Heatoilinamediumsaucepanovermedium-high.Addleekandcookuntiltender,stirringoccasionally,about4minutes.Addstockandbringtoaboil.Addbroccoliandcook,covered,untilbrightgreenandtender,about2minutes.

Removefromheat.Stirinspinach,cheese,andtahini.Seasonwithsaltandpepper.Letcoolslightly.Pureesoupwithanimmersionblenderuntilsmooth,addingmorestockasneededtoachievedesiredconsistency.(Orpureeinaregularblender,workinginbatchessoasnottofilljarmorethanhalfway;reheatsoupinpan,ifdesired.)

Toastbreadandtopwithavocadoandsprouts.Seasonwithsaltandpepper,squeezewithlemonwedges,anddrizzlewithoil.Servealongsidesoup.

NUT-FREE

PERSERVING455CALORIES,25GFAT(5GSATURATEDFAT),9MGCHOLESTEROL,49

GCARBOHYDRATES,16GPROTEIN,13GFIBER

roastedportobelloswithkaleandredonion

roastedportobelloswithkaleandredonion

Portobellos,amainstayofvegetariancooking,offerachewytextureandumamiqualitysimilartothatofredmeat.Here,thegenerouslysizedmushroomcapsaremarinated,roasted,toppedwithsautéedkale,andsprinkledwithred-pepperflakes.Serves2

cupapplecidervinegar

tablespoonhoney

garliccloves,2finelychopped,2thinlysliced

tablespoonsextra-virginoliveoil

Coarsesaltandfreshlygroundblackpepper

portobellomushrooms,stemsremoved

smallredonion,thinlysliced

Pinchofred-pepperflakes,plusmoreforserving

cupsthinlyslicedkale

Combinevinegar,honey,choppedgarlic,and1tablespoonoilinabowl.Seasonwithsaltandblackpepper.Arrangemushroomsinasinglelayeronaparchment-linedrimmedbakingsheet.Drizzlewithvinaigrette,cover,andmarinate,turningoccasionally,atroomtemperatureforatleast30minutes(orovernightintherefrigerator).

Preheatovento400°F.Roastmushrooms,flippingonce,untiltender,about30minutes.

Meanwhile,heatremainingtablespoonoilinalargeskilletovermedium.Addredonion,slicedgarlic,andred-pepperflakes.Cook,stirring,untilonionissoftened,about5minutes.Addkaleandseasonwithsalt.Cook,covered,untilbrightgreenandtender,tossingonceortwice,about4minutes.

Toproastedmushroomswithkalemixture,sprinklewithred-pepperflakes,and

serveimmediately.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING334CALORIES,16GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,42

GCARBOHYDRATES,12GPROTEIN,7GFIBER

whitepeachandheirloomtomatosalad

whitepeachandheirloomtomatosalad

Here’sanexcellentreasontovisitafarmstandortojoinaCSA(community-supportedagriculture)group:Thissaladfeaturesjust-pickedpeaches(whiteonesareshownhere)andheirloomtomatoes,plustender,fresh,flavorfulbasil.Serves4

ripewhitepeaches,pittedandsliced

largeheirloomtomatoes,sliced

smallredonion,thinlysliced

tablespoonsfreshbasilleaves,torn,plussprigsforgarnish

tablespoonscrumbledricottasalata

Coarsesaltandfreshlygroundpepper

Extra-virginoliveoil,fordrizzling

Arrangepeachandtomatoslicesonaplatter.Topwithredonion,basil,andricottasalata.Seasonwithsaltandpepper,drizzlewithoil,andgarnishwithbasilsprigs.Serveimmediately.

NUT-FREEGLUTEN-FREE

PERSERVING61CALORIES,2GFAT(1GSATURATEDFAT),6MGCHOLESTEROL,10G

CARBOHYDRATES,2GPROTEIN,2GFIBER

cauliflower“rice”stir-frywithpumpkinseeds

cauliflower“rice”stir-frywithpumpkinseeds

Finelychoppedcauliflowergivesthisdisharice-liketexture.Gingerandgarlicareanti-inflammatories,whilepumpkinseedsarerichinomega-3fattyacids.Servethestir-frybyitselforalongsideaproteinsource,suchassteamedblackcodorpoachedchickenbreast.Serves2

headcauliflower(1pound),cutintoflorets

tablespoonscoconutoilorextra-virginoliveoil

smallredonion,sliced

garliccloves,minced

Coarsesalt

cupcleansingbrothorvegetablestock

tablespoonmincedpeeledfreshginger

thinlyslicedsmallredchile

headbroccoli(1pound),cutintoflorets

largecarrot,julienned

redbellpepper,diced

Juiceof½lemon

tablespoonsrawhulledpumpkinseeds(pepitas),toasted

tablespoonsfreshcilantroleaves

Pulsecauliflowerfloretsinafoodprocessoruntilfinelychopped.

Heat1tablespoonoilinalargeskilletovermedium.Addhalftheredonionandhalfthegarlic;cook,stirring,untiltender,about6minutes.Addcauliflowerandseasonwithsalt.Stirinbroth;steam,covered,untilbrothhasevaporatedandcaulifloweristender,about6minutes.Transfertoabowl,andcovertokeepwarm.

Wipepanclean,andheatremainingtablespoonoilovermedium-high.Add

remainingonion;cook,stirring,untiltender,about5minutes.Addremaininggarlic,theginger,andchile;cook1minute.Addbroccoliflorets,carrot,andbellpepper;cook,stirring,untiltender,about5minutes.Seasonwithsalt.Removefromheat,andaddlemonjuice.

Topcauliflowerwithbroccolimixture.Sprinklewithpumpkinseedsandcilantroandserve.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING498CALORIES,21GFAT(3GSATURATEDFAT),0MGCHOLESTEROL,44

GCARBOHYDRATES,18GPROTEIN,15GFIBER

TOP:bellpepper,yogurt,andharissasoup;BOTTOM:avocado,radish,andbasilsoup

bellpepper,yogurt,andharissasoup

Harissa,aNorthAfricanblendofhotchiles,garlic,oliveoil,andspices,addsfieryspicetodips,sauces,andmarinades,aswellastothischilledyellow-peppersoup(theyogurtwilltametheheat).Lookforharissa(intubesorjars)atMiddleEasternfoodmarketsoronlinevendors,ormakeitathome.Serves4

Puree3choppedyellowbellpeppers,2teaspoonsharissa,and2cupsplainyogurtinablenderuntilsmooth.Seasonwithcoarsesalt.Refrigerateuntilcold,about1hour.Stirsoupwell,andservegarnishedwithfinelydicedbellpepper,ifdesired.

NUT-FREEGLUTEN-FREE

PERSERVING91CALORIES,2GFAT(1GSATURATEDFAT),6MGCHOLESTEROL,13G

CARBOHYDRATES,6GPROTEIN,1GFIBER

avocado,radish,andbasilsoup

Insteadofcombiningtheseingredientsinasalad,pureethemtomakeabracingsoupthat’sguaranteedtocoolyouoffonawarmsummerday.Itfeaturesafullcupandahalfoffreshbasil,plusapairofcreamyavocados.Serves5

Puree2halved,pitted,andpeeledavocados,3cupscoldwater,1½cupsfreshbasilleaves,and2tablespoonsfreshlemonjuiceinablenderuntilsmooth.Seasonwithcoarsesalt.Add3largeradishes,trimmedandchopped,andpulseuntilchunky,about4times.Seasonwithfreshlygroundpepper.Coverwithplasticwrap,pressingdirectlyontosurface;refrigerateuntilcold,about1hour.Stirsoupwell,andservegarnishedwithradishslicesandwholebasilleaves,ifdesired.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING120CALORIES,11GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,7G

CARBOHYDRATES,2GPROTEIN,5GFIBER

bulgursaladwithpomegranateseeds

bulgursaladwithpomegranateseeds

Pomegranateseedsandraisinsmakesweetadditionstotabbouleh,whichisreallyanherbsaladwithalittlegrainadded(contrarytomanyAmericanversionsthatreversethatratio).Thebulguronlyneedstobesoakedincoldwatertobecometender—nocookingrequired.Serves4

cupcrackedbulgurwheat

Coarsesaltandfreshlygroundpepper

scallions,trimmedandthinlyslicedonthebias

cupchoppedfreshflat-leafparsleyleaves

cupchoppedfreshmintleaves

cupgoldenraisins

cuppomegranateseeds

tablespoonsfreshlemonjuice

tablespoonsextra-virginoliveoil

Placebulgurand1teaspoonsaltinabowl,andcoverwithhotwaterby1inch.Letstanduntilbulguristenderandplumped,about20minutes;draininasieve.

Tossbulgurwithscallions,parsley,mint,raisins,pomegranateseeds,lemonjuice,andoil.Seasonwithsaltandpepperandserve.

VEGANDAIRY-FREENUT-FREE

PERSERVING291CALORIES,7GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,53G

CARBOHYDRATES,7GPROTEIN,11GFIBER

roastedmushroomtartineswithavocado

roastedmushroomtartineswithavocado

Roastinggivesmushroomsamoreintense,earthyflavorthansautéing.Themushroomsherearelayeredovermashedavocadoatopwhole-wheatbreadtomaketartines(Frenchopen-facedsandwiches).Serves4

ouncesmixedsmallshiitakeandcreminimushrooms,stemmedandhalved

tablespoonsextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

teaspoonfreshlemonjuice

avocado,halved,pitted,peeled,andmashed

sliceswhole-wheatbread,toasted

Lemonwedges,forserving

Preheatovento450°F.Inabakingdish,tossmushroomswithoil;seasonwithsaltandpepper.Roastuntilsoftandjuicy,about15minutes.

Squeezelemonoveravocado,andseasonwithsalt.Divideamongtoasts,mashingwithafork,andtopwithroastedmushrooms.Servethetartineswithextralemonwedges.

VEGANDAIRY-FREENUT-FREE

PERSERVING227CALORIES,15GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,19

GCARBOHYDRATES,6GPROTEIN,6GFIBER

roastedgolden-beet,avocado,andwatercresssalad

roastedgolden-beet,avocado,and

watercresssalad

It’sworthseekingoutabunchofbabygoldenbeetstomakethisdelightfulsalad,althoughyoucoulduseredorChioggiabeetsinstead(justincreasethecookingtimedependingontheirsize).Goatcheeseisanaturalpartnerforbeets,andalittle(justoneounce)goesalongway.Serves4

bunch(about12ounces)babygoldenbeets,trimmedandscrubbed

tablespoonsextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

bunch(about4ounces)watercress,trimmed,largesprigstornintopieces

radishes,trimmedandthinlysliced

avocado,halved,pitted,peeled,andsliced

tablespoonsnippedfreshchives

teaspoonred-winevinegar

cupfreshgoatcheese,crumbled(1ounce)

Preheatovento425°F.Placebeetsonapieceoffoillinedwithparchment.Drizzlewith1tablespoonoil,andseasonwithsaltandpepper.Foldparchmentandfoilintoapacketandtightlyseal.Roastonarimmedbakingsheetuntilbeetsaretender,about45minutes.Carefullyopenpacket,letcoolslightly,andthenremoveskin.Cutbeetsintowedges.

Combinebeets,watercress,radishes,avocado,andchivesonaplatter.Seasonwithsaltandpepper.Whisktogethervinegarandremainingtablespoonoil,andseasonwithsaltandpepper.Drizzleoversaladandgentlytoss.Serveimmediately,toppedwithgoatcheese.

NUT-FREEGLUTEN-FREE

PERSERVING202CALORIES,16GFAT(4GSATURATEDFAT),6MGCHOLESTEROL,13

GCARBOHYDRATES,4GPROTEIN,6GFIBER

creamysummersquashsoupwithcilantro

creamysummersquashsoupwithcilantro

Bothformsofthecorianderplant,knownforitsanti-inflammatoryandcholesterol-loweringproperties,areusedinthissoup:thegreenleaves,knownascilantro,andthegroundseeds,whichhaveaverydifferent,citrusytaste.Whenusingcilantro,don’toverlookthestems;here,theyarecookedalongwiththesoupforextraflavor.Serves4

tablespoonextra-virginoliveoil

onion,chopped

garliccloves,chopped

cupchoppedfreshcilantrostems,plus¼cupchoppedcilantroleavesforgarnish

teaspoongroundcoriander

yellowsummersquash(2½pounds),chopped

cupswater,plusmoreifneeded

Coarsesalt

Limewedges,forserving

Heatoilinamediumsaucepanovermedium.Addonionandcook,stirringoccasionally,untilsoftened,about5minutes.Addgarlic,cilantrostems,andcoriander;cook,stirring,untilfragrant,about2minutes.Addsquashandthewater,andbringtoaboil.Reduceheatandsimmer,covered,untilsquashisjusttender,about15minutes.Seasonwithsalt.

Pureesoupwithanimmersionblenderuntilsmooth,addingmorewaterasneededtoachievedesiredconsistency.(Orpureeinaregularblender,workinginbatchessoasnottofilljarmorethanhalfway;reheatinpanifdesired.)Seasonwithsalt.Garnishsoupwithcilantroleaves,andserveimmediatelywithlimewedges.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING91CALORIES,4GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,13G

CARBOHYDRATES,4GPROTEIN,4GFIBER

farroandroastedsweetpotatosalad

farroandroastedsweetpotatosalad

Youmightnotthinkofpairingfarrowithroastedsweetpotatoes,buttheymakeadelightfulcombination.Wholegarlicclovesareroastedalongsidethesweetpotatoes,thenmashedandaddedtothesaladforanextradoseofsweetflavor—andantioxidants.Serves4

poundssweetpotatoes(about4),scrubbedandcutinto1-inchpieces

garliccloves(donotpeel)

cupplus1tablespoonextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

cupfarro

Gratedzestandjuiceof1lemon(about3tablespoons)

cupfreshdill,chopped

cupspicysprouts,suchasradishorarugula,plusmoreforgarnish

Preheatovento425°F.On2rimmedbakingsheets,drizzlesweetpotatoesandgarlicwith3tablespoonsoil.Seasonwithsaltandpepper.Tosstocombine,thenspreadinasinglelayer.Roastsweetpotatoes,flippingonce,untiltenderandcaramelized,about30minutes.

Meanwhile,placefarroinamediumsaucepan,andcoverwith4inchesofwater.Bringtoaboil;reduceheatandsimmeruntiltender,30to35minutes.Drainandimmediatelytosswithremaining2tablespoonsoilinabowl.Seasonwithsalt,andletcoolslightly.

Removegarlicclovesfromskins,anduseamortarandpestle(orafork)tomashwithlemonzestandjuice.Addtofarroalongwithsweetpotatoes,dill,andsprouts,andtosstocombine.Seasonwithsaltandpepper.Garnishwithmoresproutsbeforeserving.

VEGANDAIRY-FREENUT-FREE

PERSERVING505CALORIES,9GFAT(3GSATURATEDFAT),0MGCHOLESTEROL,78G

CARBOHYDRATES,10GPROTEIN,12GFIBER

whitebean,potato,andkalestew

whitebean,potato,andkalestew

ThisrobuststewisItalianinspirit,fromthecombinationofflavorstotheeconomicaluseofwaterasthecookingliquid,thickenedwiththestarchfromthepotatoes.Here’satip:SavetherindwheneveryouarefinishedwithawedgeofParmigiano-Reggianoandtossitintoasoupasitsimmerstoaddmoreflavor(andreducetheneedforsalt).Serves6

tablespoonsextra-virginoliveoil

onion,finelychopped

garliccloves,minced

carrots,finelychopped

celerystalks,finelychopped

Coarsesaltandfreshlygroundpepper

can(15ounces)peeledwholetomatoes,chopped(juicereserved)

cupswater

poundsmallredpotatoes,scrubbedandquartered

cupscookedwhitebeans,drainedandrinsed

bunchkale(1pound),stemsremovedandleavestornintosmallpieces

cupfinelygratedParmigiano-Reggianocheese(2ounces)

Heatoilinalargesaucepanovermedium.Addonion,garlic,carrots,andcelery;seasonwithsalt.Cookvegetables,stirring,untiltender,about8minutes.

Increaseheattomedium-high,andaddtomatoesandtheirjuice.Cook,stirring,untilmixturebeginstocaramelize,about3minutes.

Addthewater,potatoes,andbeans;bringsouptoaboil.Reduceheatandsimmeruntilpotatoesaretender,about10minutes.Stirinkale.Cook,covered,untiltender,about2minutes.Seasonwithsaltandpepper.

Servestewtoppedwithcheese.

NUT-FREEGLUTEN-FREE

PERSERVING254CALORIES,7GFAT(2GSATURATEDFAT),6MGCHOLESTEROL,38G

CARBOHYDRATES,12GPROTEIN,8GFIBER

steamedvegetablesaladwithmacadamiadressing

steamedvegetablesaladwithmacadamiadressing

Sometimesthedressingmakesthesalad.Thisoneistartandsweetandcrunchy,thankstoacombinationofcitrusjuice,applecidervinegar,honey,andtoastedmacadamianuts,plusageneroushelpingoffreshherbs.Thedressingcandoubleasadipforcrudités.Serves2

tablespoonsfreshcitrusjuice(anycombinationoflime,lemon,andorange)

teaspoonapplecidervinegar

teaspoonhoney

tablespoonsextra-virginoliveoil

tablespoonschoppedfreshdill,plussprigsforgarnish

tablespoonschoppedfreshflat-leafparsleyleaves,pluswholeleavesforgarnish

freshbasilleaves,sliced,pluswholeleavesforgarnish

cuprawmacadamianuts,toastedandfinelychopped

Coarsesalt

largefennelbulb,trimmedandsliced½inchthick

poundasparagus,trimmed

poundgreenbeans,trimmed

poundsmallcarrots,scrubbed

Whisktogethercitrusjuice,vinegar,honey,oil,herbs,andnutsinabowl,andseasonwithsalt.

Fillapotwithabout2inchesofwater.Setasteamerbasketorcolanderinpot.Bringwatertoaboil,thenreducetoasimmer.Workinginbatches,steamvegetables,covered,untilcrisp-tender,2to4minutes;transfertoacuttingboard.Halvesteamedasparagusspearsandcarrotslengthwise.

Arrangevegetablesonaplatter,andseasonwithsalt.Drizzlevegetableswith

dressing,andgarnishwithherbs.

DAIRY-FREEGLUTEN-FREE

PERSERVING372CALORIES,27GFAT(4GSATURATEDFAT),0MGCHOLESTEROL,30

GCARBOHYDRATES,7GPROTEIN,11GFIBER

roastedred-peppersaladwithanchovywhitebeans

roastedred-peppersaladwithanchovywhitebeans

Roastingyourownredpeppersiseasyenoughtodo,andtheyaresomuchbetterthanjarredvarieties.Here,theyarethemainpartofanantipasti-stylesalad,butyoucouldalsousetheminsaladsoronsandwiches,orpureedintodipsandspreadssuchashummus.Theanchovydressingwouldalsomakeawonderful“house”dressingforgreensalads.Serves4

smallredbellpeppers

Coarsesaltandfreshlygroundpepper

anchovyfilletspackedinoliveoil,minced

garlicclove,minced

teaspoonssherryvinegar

tablespoonsextra-virginoliveoil

cupchoppedfreshflat-leafparsleyleaves

can(15ounces)smallwhitebeans,drainedandrinsed

tablespoongratedParmigiano-Reggianocheese(¼ounce)

cuppackedspicybabygreens,suchaswatercressorarugula

Charbellpeppersovertheflamesofagasburner,turningwithtongsuntilblackenedandblistered,about10minutes.(Alternatively,broilthem2or3inchesfromheatsource.)Transferpepperstoabowl,coverwithaplate,andletstanduntilcool.Scrapeoffskinswithaparingknife,andwipefleshcleanwithapapertowel.Keepingstemsintact,cutpeppersinhalflengthwise,thenremoveanddiscardseeds.Arrangeonaplatter,andseasonwithsaltandpepper.

Whisktogetheranchovies,garlic,vinegar,oil,andparsleyinabowl.Addbeansandtosstocoat.Seasonwithsaltandpepper.Spoonoverpeppers,topwithcheeseandgreens,andserve.

NUT-FREEGLUTEN-FREE

PERSERVING201CALORIES,12GFAT(2GSATURATEDFAT),3MGCHOLESTEROL,22

GCARBOHYDRATES,8GPROTEIN,7GFIBER

carrot,spinach,andgreenbeansoupwithdill

carrot,spinach,andgreenbeansoupwithdill

Althoughthissoupwasdesignedforour3-DayActionPlan,itisasoothingoptionyear-round.Turmeric,arelativeofginger,isanespeciallyrichsourceofcurcumin,anantioxidantthatfightsinflammation.Likeallspices,turmericlosesitspunchovertime;besuretoreplenishiteverysixtotwelvemonths.Serves3

tablespoonsextra-virginoliveoil

largeonion,diced

carrots,diced

teaspoongroundturmeric

tablespooncoarsesalt

cupswater

ouncesgreenbeans,trimmedandcutinto½-inchpieces

packedcupsbabyspinach

tablespoonschoppedfreshdill

lemons,halved

Heatoilinalargesaucepanovermedium.Addonionandcook,stirringoccasionally,untilsoft,about6minutes.Stirincarrots,turmeric,andsalt.Addthewater,bringtoaboil,thensimmeruntilcarrotsarejusttender,30minutes.Addbeansandcookuntiljusttender,about2minutes.

Foreachserving,placeonethirdspinachanddillinabowl;ladle3cupshotsoupovergreens,coverwithaplate,andletsteep5minutes.Squeezewith1lemonandserve.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING254CALORIES,15GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,30

GCARBOHYDRATES,5GPROTEIN,10GFIBER

roastedcaulifloweryogurtdip

Roastedcauliflowerhasadeep,caramelizedflavor;pureedwithyogurt,itmakesavelvetydipforcrunchyvegetables.Thedipgetsevenbetterovertime,soprepareitaheadifyoucan.

Preheatovento425°F.Cut1largeheadcauliflower(about2pounds)intoflorets,andplaceonarimmedbakingsheet.Drizzlewith2tablespoonsextra-virginoliveoil,sprinklewith¼teaspoonwholecuminseeds,andseasonwithcoarsesaltandred-pepperflakes.Tosstocombine,thenspreadinasinglelayer.Roast,tossinghalfwaythrough,untilgoldenbrownandtender,about25minutes.Letcool.Pureecauliflower,1cupplainyogurt,and1tablespoonfreshlemonjuiceinafoodprocessoruntilsmooth.Seasonwithsalt.Dipcanberefrigeratedinanairtightcontainerupto5days.Garnishwithmoreoilandred-pepperflakes,andservewithcrudités.Makes1½cups

NUT-FREEGLUTEN-FREE

PERSERVING(¼CUP)139CALORIES,8GFAT(2GSATURATEDFAT),4MG

CHOLESTEROL,12GCARBOHYDRATES,6GPROTEIN,4GFIBER

spicyany-beandip

Asitsnamesuggests,thisdipcanbemadewithanytypeofbean—garbanzo,black,azuki,orwhatevervarietyyouhaveonhand.Theyallprovideahealthydoseofproteinandfiber.

Heat2tablespoonsextra-virginoliveoilinasmallskilletovermedium.Add1mincedgarliccloveand1tablespoonchoppedredonion;cookuntiltender,stirringoften,about2minutes.Add½teaspoongroundcuminand⅛teaspoonchilipowder;stirtocombine,andremovefromheat.Pulse1½cupscookedbeans,drainedandrinsed,inafoodprocessoruntilchopped.Addonionmixtureand¼cupwater,andpulsetocombine.Seasonwithcoarsesaltandfreshlygroundpepper.Stirin1tablespoonchoppedfreshflat-leafparsleyleaves.Dipcanberefrigeratedinanairtightcontainerupto5days.Garnishwithchoppedparsley,andservewithcrudités.Makes1½cups

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(¼CUPPLUS2TABLESPOONS)174CALORIES,6GFAT(1GSATURATED

FAT),0MGCHOLESTEROL,21GCARBOHYDRATES,5GPROTEIN,4GFIBER

redpepperandwalnutdipwithpomegranate

Muhammara,aMiddleEasterndipmadewithredpeppersandwalnuts,traditionallyincludespomegranatemolasses,whichcanbehardtofind,soweusedacombinationofpomegranatejuiceanddates(forsweetness)inthisversion.

Roast3redbellpeppers.Soak4pitteddatesinhotwateruntilsoftened,about10minutes;drain.Processpeppers,dates,½cuppomegranatejuice,½cuptoastedwalnuts,and½teaspoonred-pepperflakesuntilsmoothinafoodprocessor.Withmachinerunning,slowlyadd2tablespoonsextra-virginoliveoiluntilthoroughlycombined.Seasonwithcoarsesaltandfreshlygroundblackpepper.Dipcanberefrigeratedinanairtightcontainerupto3days.Garnishwithpomegranateseeds,andservewithtoastedpitabread.Makes1½

cups

VEGANDAIRY-FREE

PERSERVING(¼CUP)252CALORIES,15GFAT(2GSATURATEDFAT),0MG

CHOLESTEROL,30GCARBOHYDRATES,3GPROTEIN,5GFIBER

roastedbeet–whitebeanhummus

Wepreferroastingbeets,ratherthanboiling,forthebestflavor.Besidesgivingthisdipastandoutcolor,beets(asarelemonandgarlic)arepowerfuldetoxifiers.

Preheatovento425°F.Roast1smallbeet,andruboffskin.Chopbeet,thenpureewith1cupcookedwhitebeans,drainedandrinsed,2tablespoonsfreshlemonjuice,1choppedgarlicclove,and1tablespoonextra-virginoliveoiluntilcombined.Seasonwithcoarsesaltandfreshlygroundpepper.Hummuscanberefrigeratedinanairtightcontainerupto3days.Sprinklewithmorepepper,andservewithcrudités.Makes1½cups

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(¼CUP)91CALORIES,5GFAT(1GSATURATEDFAT),0MG

CHOLESTEROL,9GCARBOHYDRATES,3GPROTEIN,2GFIBER

hard-cookedeggswithmustard

hard-cookedeggswithmustard

Whole-grainmustardandfreshherbsdressupordinaryhard-cookedeggs.Trytoppingtheminsteadwithadustingofpaprikaoradollopofwasabipaste.

Place4largeeggsinasaucepan,andcoverwithwaterby1inch.Bringtoaboil,thenimmediatelyremovepanfromheat,cover,andletstand13minutes.Useaslottedspoontotransfereggstoanice-waterbathtostopthecooking.(Unpeeledeggscanberefrigeratedupto1week.)Peeleggsandcutinhalf.Topeachhalfwith1teaspoonwhole-grainmustardandafreshflat-leafparsleyleaf.Makes4

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(1EGG)68CALORIES,5GFAT(1GSATURATEDFAT),187MG

CHOLESTEROL,0GCARBOHYDRATES,6GPROTEIN,0GFIBER

sardinesaladwithlemonandherbs

sardinesaladwithlemonandherbs

Sardinesmakeanicechangeofpacefromtunainsalads;thisonefeaturesadressingoflemons,capers,andfreshherbs.Youcouldforgothetarragoninapinch,butitbringsalotofflavortothedish.Servethesaladatopgreens,ashere,orwhole-graincrackers.

Whisktogether2tablespoonsextra-virginoliveoil,1teaspoonfinelygratedlemonzest,juiceof1lemon,and1teaspoonDijonmustardinabowluntilemulsified.Stirin1tablespooncapers,drainedandrinsed;2celerystalks,finelydiced;2tablespoonschoppedfreshflat-leafparsleyleaves,and1tablespoonchoppedfreshtarragonleaves.Gentlyfoldin2cans(4.2ounceseach)olive-oil-packedsardines,drained,andseasonwithcoarsesaltandfreshlygroundpepper.(Saladcanberefrigeratedinanairtightcontainerupto3days.)Serveoverwatercressorotherleafygreens.Serves2

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING399CALORIES,28GFAT(4GSATURATEDFAT),177MGCHOLESTEROL,3

GCARBOHYDRATES,31GPROTEIN,1GFIBER

warmspinach–whitebeandip

warmspinach–whitebeandip

Dospinachdiponebetter:Increasethefiberandproteincontentbyaddingwhitebeanstothemix.

Preheatovento350°F.Place5ouncesbabyspinach(3cups),rinsedandwithwaterstillclingingtoleaves,inalargesaucepanovermediumheat.Coverandcookuntilwilted,stirringonce,4to6minutes.Squeezeoutexcessliquid,thencoarselychopspinach.

Pulse1cupfreshricottaand1½cupscookedcannellinibeans,drainedandrinsed,inafoodprocessoruntilsmooth.Transfertoabowl,andadd1tablespoonsnippedfreshchivesand1½teaspoonsfinelygratedlemonzest.Seasonwithcoarsesaltandfreshlygroundpepper.Stirinspinach.Bakeina1-quartbakingdishuntilbubbling,about30minutes.Seasonwithpepper.Servewarmwithcrudités.Makes3cups

NUT-FREEGLUTEN-FREE

PERSERVING(¼CUP)55CALORIES,2GFAT(1GSATURATEDFAT),6MG

CHOLESTEROL,6GCARBOHYDRATES,4GPROTEIN,2GFIBER

roastededamamewithcranberries

roastededamamewithcranberries

Edamamestarsinthisunconventionalnut-freetrailmix.Thesoybeansareroasteduntiltheyarecrispandgoldenbeforebeingtossedwiththedriedfruit.

Preheatovento425°F.Onarimmedbakingsheet,drizzle1cupthawedfrozenshellededamamewith1teaspoonextra-virginoliveoil;seasonwithcoarsesalt.Tosstocombine,thenspreadinasinglelayer.Roast,stirringoccasionally,untilcrispandgolden,about20minutes.Transfertoabowlandletcool.Add¼cupunsweeteneddriedcranberries,andtosstocombine.Trailmixcanbestoredinanairtightcontaineratroomtemperatureupto1week.Makes1¼cups

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(¼CUP)67CALORIES,2GFAT(0GSATURATEDFAT),0MG

CHOLESTEROL,7GCARBOHYDRATES,4GPROTEIN,2GFIBER

kalechipswithsesameseeds

kalechipswithsesameseeds

Homemadekalechipsareworththeeffort.Theyarecrisper(andmoreaffordable)thanthepackagedvariety,andyoucantailortheseasonings.Trytoastedsesameoilwithtamari,orcoconutoilwithcumin,turmeric,andcayenne.

Preheatovento200°F.Removestemsfrom1bunchkale,andtearleavesinto2-inchpieces.Inabowl,tosskalewith2tablespoonsextra-virginoliveoil,1tablespoonfreshlemonjuice,and¼cupsesameseeds.Seasonwithcoarsesalt,andtosstoevenlycoat.Arrangekaleinasinglelayeron2parchment-linedrimmedbakingsheets.Bake30minutes.Removefromoven.Usingaspatula,flipkaleover.Continuebakinguntildryandcrisp,50to55minutes.Letcoolcompletely.Chipscanbestoredinanairtightcontaineratroomtemperatureupto3days.Makes2cups

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(1CUP)262CALORIES,23GFAT(2GSATURATEDFAT),0MG

CHOLESTEROL,10GCARBOHYDRATES,6GPROTEIN,3GFIBER

garlic-herbyogurtcheese

garlic-herbyogurtcheese

Makingyogurtcheeseiseasytodoifyouplanahead(itneedstodrainatleast8hours).Reservethewhey(theliquidthathasdrainedoff)forblendingintosmoothies;it’sagreatsourceofprotein,calcium,potassium,andriboflavin.

Foldapieceofcheeseclothtwicetoforma4-layer,roughly18-inchsquare.Placeinasievesetoverabowl,andspoon1quartplainyogurtintocenter.Gathercornersandtieapieceofkitchentwinejustaboveyogurttoformatightbundle.Letdraininrefrigeratoratleast8hoursandupto24hours.Cutopencheesecloth.Transferyogurtcheesetoabowl(reservewheyforanotheruse).Stirin3tablespoonssnippedfreshchives,2tablespoonschoppedfreshflat-leafparsleyleaves,and½teaspoonmincedgarlic.Seasonwithcoarsesaltandfreshlygroundpepper.Yogurtcheesecanberefrigeratedinanairtightcontainerupto2weeks.Servewithcruditésandtoasts.Makes1¼cups

NUT-FREEGLUTEN-FREE

PERSERVING(¼CUPPLUS1TABLESPOON)157CALORIES,4GFAT(3GSATURATED

FAT),15MGCHOLESTEROL,18GCARBOHYDRATES,13GPROTEIN,0GFIBER

bakedapplechips

bakedapplechips

Nospecialequipmentisrequiredtomakefruitchipsathome—justanovensettoalowtemperature.Anadjustable-bladeslicerwillalsomakechipsofuniformthickness,orjustuseasharpchef’sknife.

Preheatovento225°F.Slice2sweetapples(suchasGala,Honeycrisp,orPinkLady)into⅛-inch-thickrounds,thenremoveseeds.Arrangeslicesinasinglelayeron2parchment-linedbakingsheets.Bake1hour30minutes.Removefromoven.Usingaspatula,flipappleslicesover.Continuebakinguntilcrisp,about1hourmore.Letcoolcompletely.Chipscanbestoredinanairtightcontaineratroomtemperatureupto1week.Makesabout40

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(20CHIPS)72CALORIES,0GFAT(0GSATURATEDFAT),0MG

CHOLESTEROL,19GCARBOHYDRATES,1GPROTEIN,4GFIBER

spicedpumpkinseeds

spicedpumpkinseeds

Pumpkinseedsareaconcentratedsourceofprotein;they’realsoanexcellentsourceofanti-inflammatoryomega-3fattyacids.Theyareavailablewhole,asshowninpreviousphoto,orhulled(calledpepitas).Eithertypewillworkinthisrecipe.

Preheatovento350°F.Spread1cuprawpumpkinseedsinasinglelayeronarimmedbakingsheet.Roast,tossinghalfwaythrough,20minutes.Removefromoven.Tossseedswith1tablespoonextra-virginoliveoil,1tablespoonhoney,andapincheachofgroundcinnamon,groundcumin,andcayennepepper.Seasonwithcoarsesaltandfreshlygroundblackpepper,tosstocombine,thenspreadinasinglelayer.Roast,tossinghalfwaythrough,untilgolden,about15minutes.Transferseedstoabowl,stirringastheycooltopreventsticking.Pumpkinseedscanbestoredinanairtightcontaineratroomtemperatureupto1week.Makes1cup

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(⅓CUP)317CALORIES,26GFAT(5GSATURATEDFAT),0MG

CHOLESTEROL,10GCARBOHYDRATES,15GPROTEIN,3GFIBER

tunaandwhitebeans

tunaandwhitebeans

Keepcannedtunaandwhitebeansinthecupboard,andyoucanquicklyputtogetherthisprotein-packedmini-mealwheneverhungerstrikes.

Flake1can(5ounces)water-packedchunk-lighttuna,drained;tosswith½cupcookedwhitebeans,drainedandrinsed,inabowl.Drizzlewith2teaspoonsextra-virginoliveoiland2to3teaspoonsfreshlemonjuice,totaste.Seasonwithcoarsesaltandfreshlygroundpepper.Gentlytosstocombineandserve.Serves2

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING197CALORIES,7GFAT(1GSATURATEDFAT),30MGCHOLESTEROL,12G

CARBOHYDRATES,21GPROTEIN,3GFIBER

steamedgreenbeanswithlemon

steamedgreenbeanswithlemon

Here’sasimplesolutionforsnacktime:Steamabunchofgreenbeans(orbroccoliorasparagus),thenkeepatthereadyinportion-sizepacksintherefrigerator.

Setasteamerbasketorcolanderinapotfilledwith2inchesofboilingwater.Place4ouncestrimmedgreenbeansinbasket,cover,andsteamuntilbrightgreenandcrisp-tender,about5minutes.Transfertoanice-waterbathtostopthecooking;letcoolcompletely,thendrainandpatdry.Greenbeanscanberefrigeratedinanairtightcontainerupto5days.Toserve,drizzlewithextra-virginoliveoil,squeezewithlemon,andsprinklewithflakyseasalt(suchasMaldon).Serves4

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING20CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,2G

CARBOHYDRATES,1GPROTEIN,1GFIBER

RIGHT:spicyyogurtandcucumberdip;LEFT:greengoddessdip

spicyyogurtandcucumberdip

Thinkofthiscreamydipasavariationonraita,thetraditionalIndiancondiment.

Peelandgrate½Englishcucumber;letdraininafinesievesetoverabowlforatleast20minutes,pressingdownonsolidstoextractliquid.Heat1tablespoonplus1teaspoonsaffloweroilinaskilletovermedium-high.Add2teaspoonscurrypowder;cook,stirring,untiloilisjustbeginningtobubble,about45seconds.Transfertoabowl;letcoolslightly.Stirin2cupsplainGreekyogurt,thecucumber,¼cupchoppedfreshmango,1teaspoonfinelygratedpeeledfreshginger,and½cupfreshcilantroleaves,chopped;seasonwithcoarsesaltandfreshlygroundpepper.Refrigerateatleast1hour(orupto3daysinanairtightcontainer).Servewithcrudités.Makes2½cups

NUT-FREEGLUTEN-FREE

PERSERVING(⅓CUPDIPWITH1PAPPADAM)122CALORIES,2GFAT(0GSATURATED

FAT),0MGCHOLESTEROL,16GCARBOHYDRATES,8GPROTEIN,2GFIBER

greengoddessdip

Avocado(inlieuofsourcreamormayonnaise)istothankforthesilkentextureofthishealthyreinterpretationofafavoritesaladdressing.Anchovies,amongthebestsourcesofomega-3fattyacids,boostflavorandnutrients.

Scoop1ripeavocadointoafoodprocessor,andadd1½cupsbuttermilk,1cupchoppedfreshherbs(suchasflat-leafparsley,basil,chives,andtarragon),2anchovies(preferablysalt-packed,andrinsedwell),and1tablespoonplus1teaspoonwhite-winevinegar.Seasonwithcoarsesaltandfreshlygroundpepper.Pulseuntilsmoothandcombined.Transfertoabowl,andrefrigerateatleast1hour(orupto2days),pressingplasticwrapdirectlyonsurface.Servewithcrudités.Makes2cups

NUT-FREEGLUTEN-FREE

PERSERVING(¼CUPDIPWITH6ENDIVELEAVES)65CALORIES,4GFAT(1G

SATURATEDFAT),3MGCHOLESTEROL,6GCARBOHYDRATES,3GPROTEIN,3GFIBER

watercressandavocadoroll

watercressandavocadoroll

Thinkofthisasasuper-easysummerroll,usingcabbageinsteadofarice-paperwrapper.Youcanalsoswapoutthewatercresswitharugulaandthemintwithbasilorcilantro;theavocadoisessential.

Stirtogether1cupchoppedtrimmedwatercressand½mashedripeavocado,1juliennedpeeledcarrot,and10freshmintleaves.Seasonwithcoarsesalt.Dividemixturebetweenhalvesofacabbageleaf,topwith1juliennedcarrotand10freshmintleaves.Rolluptoencloseandserveimmediately.Serves1

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING178CALORIES,14GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,15G

CARBOHYDRATES,3GPROTEIN,8GFIBER

frozengrapesandkiwi

frozengrapesandkiwi

Freezingtransformsthetextureofantioxidant-richgrapes,turningthemintolittlefrostytreats,forachangeofpace(andyou’llchewthemmoreslowly,too).

Place1cupseedlessgrapesand1kiwi,peeledandslicedinto1-inchpieces,onaparchment-linedbakingsheet.Freezeuntilsolid,about1hour.Transfertoanairtightcontainer,andfreezeupto1monthbeforeserving.Serves1

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING144CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,37G

CARBOHYDRATES,2GPROTEIN,4GFIBER

simpleroastedcauliflower

simpleroastedcauliflower

Likeothercruciferousvegetables,cauliflowerisanexcellentsourceofanti-inflammatoryproperties.Here,it’sroastedforasimplesnack,butitwouldalsomakeagreatsidedishforchickenorfish.

Preheatovento425°F.Spread½headcauliflower,cutintoflorets,onarimmedbakingsheet.Drizzlewith1tablespoonextra-virginoliveoil,andseasonwithcoarsesalt.Tosstocombine,thenspreadinasinglelayer.Roast,tossinghalfwaythrough,untilgoldenbrownandjusttender,about25minutes.Sprinklewithred-pepperflakesandserve.Serves2

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING100CALORIES,7GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,8G

CARBOHYDRATES,3GPROTEIN,4GFIBER

roastedradishesandgreens

roastedradishesandgreens

Nexttimeyoubuyabunchofradishes,tryroastingthem—greensandall.Afterjustfifteenminutesintheoven,therootsbecometenderandcaramelized,thegreenslightandcrisp.

Preheatovento375°F.Separate1bunchradishesandtheirgreens;halveanylargeradishes.Divideradishesandgreensbetween2rimmedbakingsheets,thendrizzlewith1tablespoonextra-virginoliveoil.Seasonwithcoarsesaltandfreshlygroundpepper.Tosstocombine,thenspreadinasinglelayer.Roast,tossingoccasionally,untilradishesaretenderandcaramelizedandgreensarecrisp,15to20minutes.Letcoolbeforeserving.Serves4

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING61CALORIES,7GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,0G

CARBOHYDRATES,0GPROTEIN,0GFIBER

sweet-potatochips

sweet-potatochips

It’seasierthanyouthink—andhealthier,too—tomakeyourownchips.Simplytossverythinslicesofsweetpotatoesinoil,andbakeuntilcrispandgolden.

Preheatovento400°F.Usingamandolineorotheradjustable-bladeslicer,cut1peeledsweetpotatointoverythinslices.Dividebetween2rimmedbakingsheets,drizzlewith1tablespoonextra-virginoliveoil,andseasonwithgroundcumin,paprika,andcoarsesalt.Tosstocombine,thenspreadinasinglelayer.Roast,flippinghalfwaythrough,untilcrispandgolden,20to25minutes.Servewarmoratroomtemperature.Chipscanbestoredinanairtightcontaineratroomtemperatureupto2days.Makes2cups

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(½CUP)63CALORIES,4GFAT(1GSATURATEDFAT),0MG

CHOLESTEROL,7GCARBOHYDRATES,1GPROTEIN,1GFIBER

applewithpeanutbutterandoats

applewithpeanutbutterandoats

Makethispackablesnackaheadoftime:Sandwichthestuffedapplehalvestogether,andsliceintowedgesjustbeforeeating.

Halve1appleanduseateaspoontoremovecore.Stuffeachhalfwith1teaspoonall-naturalcrunchypeanutbutter.Sprinklewith½teaspoonold-fashionedrolledoats.Serves1

VEGANDAIRY-FREE

PERSERVING145CALORIES,6GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,23G

CARBOHYDRATES,3GPROTEIN,4GFIBER

pureedpeadipwithmintandlemon

pureedpeadipwithmintandlemon

Don’twaitforthearrivaloffreshpeasinspringtomakethislemonydip;frozenpeasarejustasnutritiousandmuchmoreconvenient.Peasaresurprisinglyhighinprotein;tahini(sesameseedpaste)upstheproteinevenmore.

Cook3cupsfrozengreenpeas(donotthaw)inapotofboilingwateruntiltender,about1minute.Useaslottedspoontotransfertoacolander,andrunundercoldwatertostopthecooking.Letcoolcompletely,thendrain.Pulsepeaswith¼cupfreshmintleaves,finelygratedzestandjuiceof1lemon,1garlicclove,2tablespoonsextra-virginoliveoil,and1tablespoontahiniinafoodprocessoruntilthickandcombined.Seasonwithcoarsesaltandfreshlygroundpepper.Drizzlewithadditionaloil,andservewithcarrots.Dipcanberefrigeratedinanairtightcontainerupto1day.Makes2cups

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(½CUP)173CALORIES,9GFAT(1GSATURATEDFAT),0MG

CHOLESTEROL,17GCARBOHYDRATES,6GPROTEIN,5GFIBER

melonwithfetaandblackpepper

melonwithfetaandblackpepper

Abitoftangyfetaandcrackedblackpepperturnslicesofhoneydew—oranyothervarietyofmelon—intoascrumptioussnack.

Cut¼honeydewmeloninto2wedges.Crumble¼cupfetaoverthetop,seasonwithfreshlygroundpepper,andserve.Serves1

NUT-FREEGLUTEN-FREE

PERSERVING190CALORIES,8GFAT(6GSATURATEDFAT),33MGCHOLESTEROL,24

GCARBOHYDRATES,7GPROTEIN,2GFIBER

trailmixwithtoastedcoconut

trailmixwithtoastedcoconut

Makeabigbatchofthismixforanon-the-gosnack.Youcanchangeupthecombination,too:Thinkwalnuts,driedcranberries,andpumpkinseeds;hazelnuts,driedcherries,anddarkchocolate;orpecans,raisins,andsunflowerseeds.

Combine½cupeachshelledunsaltedpistachios,choppedunsweeteneddriedapricots,toastedunsweetenedcoconutflakes,andchoppedtoastedalmondsinabowl.Trailmixcanbestoredinanairtightcontaineratroomtemperatureupto2weeks.Makes2cups

VEGANDAIRY-FREEGLUTEN-FREE

PERSERVING(¼CUP)160CALORIES,12GFAT(4GSATURATEDFAT),0MG

CHOLESTEROL,11GCARBOHYDRATES,4GPROTEIN,3GFIBER

driedfruitandnutbites

driedfruitandnutbites

Useyourfavoritedriedfruits(makesurethey’reunsweetened),nuts,andseedstomaketheseno-baketreats.They’llhelpyoupowerthroughanyenergyslump.

Pulse2cupsmixedunsweeteneddriedfruitinafoodprocessoruntilfinelychopped;transfertoabowl.Pulse2cupsmixedrawnutsandseedsuntilfinelychopped,andaddtodriedfruitalongwithapincheachofgroundcinnamonandcoarsesalt.Kneadmixtureuntilitcomestogether;thenforminto1-inchballs.Place⅓cupsesameseedsinabowl.Rolleachballinsesameseedstocoat.Fruitandnutbitescanbestoredinanairtightcontaineratroomtemperatureupto5days.Makes20

VEGANDAIRY-FREEGLUTEN-FREE

PERSERVING(1BITE)135CALORIES,8GFAT(1GSATURATEDFAT),0MG

CHOLESTEROL,14GCARBOHYDRATES,3GPROTEIN,3GFIBER

sobawithsalmonandwatercress

sobawithsalmonandwatercress

Thinkofthismethodofcookingsalmon(calledshallowpoaching)asaneasyalternativetosteamingitinabasket,sinceyouneedonlyabasicskillet.Here,thefishisflakedandtossedwithwatercress,sobanoodles,andatangy(andprobiotic!)buttermilk-chive-lemondressing.Serves4

Coarsesaltandfreshlygroundpepper

skinlesswildsalmonfillets(about5ounceseach)

ouncessobanoodles(100percentbuckwheatflour)

cupbuttermilk

tablespoonextra-virginoliveoil

teaspoonfinelygratedlemonzest,plus1tablespoonfreshlemonjuice

tablespoonsmincedfreshchives

cupstrimmedwatercress

Bring2inchesofwaterandapinchofsalttoaboilinalargesautépanovermedium-lowheat.Addsalmonandpoachatalowsimmeruntilcookedthrough,7to8minutes.Removefishandletcoolslightly,thenflakeintolargepieces.

Meanwhile,cooksobainapotofboilingsaltedwateruntilaldente,accordingtopackagedirections.Drainandrinseundercoldwater.

Inabowl,whisktogetherbuttermilk,oil,lemonzestandjuice,andchives;seasonwithsaltandpepper.Addsobaandtosstocombine.Addwatercressandsalmonandgentlytosstocombine.Serveimmediately,orrefrigerate,covered,upto2hours.

NUT-FREEGLUTEN-FREE

PERSERVING347CALORIES,9GFAT(1GSATURATEDFAT),40MGCHOLESTEROL,45

GCARBOHYDRATES,21GPROTEIN,3GFIBER

chickenpaillardswithsquashandspinach

chickenpaillardswithsquashandspinach

Mostpeoplereachforbutternutsquashoracornsquash,butthereareothervarietiesworthexploring,includingJapanesekabochasquash.Withitsslightlysweetfleshandedibleskin(whichalsocontainsmanynutrients),kabochaisespeciallygoodroasted;tryitsteamed,too.Serves4

smallkabochasquash,unpeeled,seeded,andcutlengthwiseinto¾-inchslices

smallredonion,slicedintowedges,rootendattached

cupextra-virginoliveoil

Coarsesalt

boneless,skinlesschickenbreasthalves(4to5ounceseach),butterflied

Red-pepperflakes

freshsageleaves(fromabout4sprigs)

cupbabyspinachleaves

Preheatovento425°F.Placesquashandredonionon2rimmedbakingsheets.Drizzle2tablespoonsoilevenlyovervegetablemixture,andseasonwithsalt.Tosstocoat,thenspreadinasinglelayer.Roastuntilsquashistender,about15minutes.

Meanwhile,poundchickentoa⅛-to¼-inchthickness.Seasonwithsaltandred-pepperflakes.Heatremaining2tablespoonsoilinalargeskilletovermedium-high.Frysageuntiljustcrisp,about1minute;useaslottedspoontotransfertopapertowelstodrain.

Workinginbatches,addchickentopan;sautéuntilgoldenandcookedthrough,about1minuteperside.Servechickentoppedwithspinach,roastedvegetables,andfriedsage.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING267CALORIES,15GFAT(2GSATURATEDFAT),51MGCHOLESTEROL,10

GCARBOHYDRATES,25GPROTEIN,2GFIBER

grilledtofuwithchimichurriontoast

grilledtofuwithchimichurriontoast

Vegans,takeheart:Here’sanappealingdishforthegrillingseason.Pressedtofuismarinatedinchimichurri—anArgentinianherbsaucethat’susuallyservedwithsteak—andthengrilledwithslicesofwhole-grainbread.Cucumbersandavocadoroundoutthemeal.Serves4

redonion,finelychopped

cupchoppedfreshflat-leafparsleyleaves

cupextra-virginoliveoil,plusmorefordrizzling

cupsherryvinegar

tablespoonschoppedfreshoregano

tablespoonmincedgarlic

teaspoonred-pepperflakes

Coarsesalt

avocado,thinlysliced

Englishcucumber,thinlysliced

Freshlygroundblackpepper

lemon,cutintowedges

ouncesfirmtofu,drained,cutintofourpieces,andpressed

Canolaorsaffloweroil,forgrill

sliceswhole-grainbread

Combineredonion,parsley,oil,vinegar,oregano,garlic,andred-pepperflakesinabowl;seasonwithsalt.Reserve½cupsauceforserving.Marinatetofuatroomtemperatureinremainingsauce,bastingoccasionally,for1hour.

Combineavocadoandcucumberinabowl.Seasonwithsaltandblackpepper.Squeezelemonoversalad,anddrizzlewithoil;gentlytosstocombine.

Heatagrill(orgrillpan)tomedium;lightlyoilhotgrates.Lightlybrushbreadon

bothsideswithmarinade.Grilluntilcrisp,about2minutesperside.Grilltofuuntillightlycharred,about4minutesperside.Serveonbreaddrizzledwithreservedsauce,andwithavocadosaladontheside.

VEGANDAIRY-FREENUT-FREE

PERSERVING456CALORIES,29GFAT(5GSATURATEDFAT),0MGCHOLESTEROL,22

GCARBOHYDRATES,16GPROTEIN,7GFIBER

wildsalmon,asparagus,andshiitakesinparchment

wildsalmon,asparagus,andshiitakesinparchment

Takeacuefromprofessionalchefsandcookfishenpapillote.Thistypeofsteamingyieldsmoistandtenderfishthattakesontheflavorsoftheotheringredients.Abitofextra-virginoliveoil,salt,andpepperaremainstays,asissometypeofacid—herelemon,elsewhereslicedtomatoes.Serves4

ouncesshiitakemushrooms,stemmedandthinlysliced

ouncesmediumasparagus(about½bunch),trimmedandhalvedlengthwise

scallions,trimmedandthinlysliced

cupextra-virginoliveoil

Gratedzestof1lemon,pluswedgesforserving

Coarsesaltandfreshlygroundpepper

skinlesswildsalmonfillets(about5ounceseach)

cupwater

Preheatovento400°F.Cutfour12-by-17-inchpiecesofparchment.Foldeachinhalfcrosswisetomakeacrease,thenunfoldandlayflat.

Tossmushrooms,asparagus,andscallionswithoilinabowl.Sprinklewithlemonzest,andseasonwithsaltandpepper.Removeasparagusfrommixture;divideevenlyamongparchmentpieces,creatingabedofspearsononesideofcrease.Topeachwith1pieceoffish,thenwithmushroommixture.Drizzleeachservingwith1tablespoonwater.Foldparchmentoveringredients,creatingahalf-moonshape.Makesmalloverlappingpleatstosealtheopensides.

Bakeon2rimmedbakingsheetsuntilpacketsarepuffed,9minutes(fishshouldbepartiallyopaqueinthemiddle).Openpackets,squeezewithlemon,andserveimmediately.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING378CALORIES,23GFAT(3GSATURATEDFAT),78MGCHOLESTEROL,12

GCARBOHYDRATES,31GPROTEIN,3GFIBER

brownricecakeswithsautéedfennel,broccolirabe,andricotta

brownricecakeswithsautéedfennel,broccolirabe,andricotta

Thesesavorycakesarecrispontheoutside,chewyinthemiddle.Deliciousontheirown,they’reevenbetterasabaseforallkindsoftoppings—thinkvegetables,eggs,andcheese.Serves4

tablespoonsextra-virginoliveoil,plusmorefordrizzling

bulbfennel(about1poundwithfronds),cored,stemscutlengthwiseinto¼-inch-thickslices

Coarsesalt

garliccloves,thinlysliced

cupwater

poundbroccolirabe,trimmed

largeeggwhites

cupscookedshort-grainbrownrice(fromabout1¼cupsuncooked)

teaspoonfennelseeds,toastedandcoarselyground

cupfreshricotta

Freshlygroundpepper

cupfreshbasilleaves,forgarnish

Heat1½teaspoonsoilinalargenonsticksautépanovermedium-high.Addfennel;seasonwithsalt.Reduceheattomedium;cook,tossingonce,untilgolden,6to7minutes.Clearspaceinpan,andadd½teaspoonoilandthegarlic.Sauté,stirring,untilgolden,1to2minutes.Add⅓cupwater,cover,andcookoverlowheatuntilfennelistender,about2minutes.Raiseheattomedium-high;addremaining⅓cupwaterandthebroccolirabe.Seasonwithsalt.Coverandcook,stirringonce,untilgreensaretender,about3minutesmore.Removefromheatandletsit,uncovered.

Heat2teaspoonsoilinanotherlargenonstickpanovermedium-high.Whiskegg

whitesinabowluntilveryfoamybutnotstiff.Stirinrice,fennelseeds,and½teaspoonsalt.Drop4separatespoonfuls(abouthalfthebatter)intopan,andspreadeachintoa3-inchround.Cookuntilgoldenbrownandset,3to4minutes.Flip;cook1minutemore.Wipepanclean,andrepeatprocesswithremaining2teaspoonsoilandbatter.

Dividecakesandricottaamong4plates,andtopcakeswithvegetables.Drizzlewithoil,seasonwithpepper,andgarnishwithbasil.Serveimmediately.

NUT-FREEGLUTEN-FREE

PERSERVING411CALORIES,11GFAT(3GSATURATEDFAT),10MGCHOLESTEROL,59G

CARBOHYDRATES,17GPROTEIN,7GFIBER

spicyindianchickenandtomatosoup

spicyindianchickenandtomatosoup

Thesecrettosuccessformostsoupsandstewsliesinthestock;thisoneismadefromawholechickenandahandfulofaromatics.Youendupwithaheadycookingliquidandmorechickenthanyouneedfortherecipe(reservetherestforsalads).Toastingwholespices,anotherbuildingblockinmanyIndianpreparations,helpstoreleasetheflavorfuloils.Serves6

wholechicken(about4pounds),cutintopieces(includingback)

cupswater

Coarsesalt

mediumonions,quartered

garliccloves,smashed

cupcoarselychoppedpeeledfreshginger,plus3thinslices

teaspoonscanolaorsaffloweroil

teaspoonswholecorianderseeds

teaspoonwholecuminseeds

teaspoonwholemustardseeds(yelloworbrown)

wholepeeledtomatoes(froma32-ouncecan),finelychopped

serranochile,thinlysliced

Scallionslices,forgarnish

Orangehalves,forserving

Bringchicken,thewater,and1tablespoonsalttoaboilinastockpot,skimmingofffoamfromsurfacewithalargespoon.Addonions,garlic,andchoppedginger.Reduceheatandsimmer,partiallycovered,30minutes.

Transferchickenbreasttoaplate.Continuetosimmerremainingchicken,

partiallycovered,30minutesmore.Transferlegsandthighstoplate.Letchickencoolslightly,thenremoveallmeatfrombonesandslice.

Meanwhile,strainstockthroughasieveandreserve;discardsolids.

Heatoilinastockpotovermedium-high.Addspicesandcookuntilfragrantandmustardseedsarepopping,about1minute.Stirintomatoes.Cook,stirring,untilliquidhasevaporated,about4minutes.Addreservedstock,thechile,andgingerslices.Simmerfor5minutes,thenskimofffat.Seasonwithsalt,andstirinslicedchicken.Garnishsoupwithscallions,squeezeorangehalvesoversoup,andserveimmediately.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING583CALORIES,16GFAT(4GSATURATEDFAT),257MGCHOLESTEROL,9

GCARBOHYDRATES,95GPROTEIN,2GFIBER

quesadillaswithcollardgreensandwhitebeans

quesadillaswithcollardgreensandwhitebeans

Quesadillascanbeavegetarianmaincoursewhengivenheftwithgreensandbeans.Thecombinationofcollardgreensandcannellinimakesthisfillingparticularlyappealing.Corntortillascanbeusedinplaceofwhole-wheatonesforthoseavoidinggluten.Serves4

tablespoonsextra-virginoliveoil

shallot,thinlysliced

bunchcollardgreens(about1½pounds),stemmed,leaveschoppedinto½-inchpieces

cupwater

cupscookedcannellinibeans,drainedandrinsed

Coarsesaltandfreshlygroundpepper

whole-wheattortillas(8-inchsize)

cupsgratedsharpcheddarcheese

Freshsalsa,forserving

Heatoilinalargeskilletovermedium.Addshallotandsautéuntiltender,stirringoccasionally,2to4minutes.Addcollardgreensandthewater,stirtocombine,andbringtoaboil.Reduceheat,cover,andsimmeruntiltender,about10minutes.Addbeans,stirtocombine,andcookuntilheatedthrough.Seasonwithsaltandpepper.

Meanwhile,toasttortillasovertheflameofagasburner,turning,untillightlycharred,about1minute(orcharunderthebroiler).

Topeachof4tortillaswith¼cupcheese,thenaddcollardgreens,dividingevenly,andanother¼cupcheese.Topwithremainingtortillas.Toastinalargeskilletuntilcheeseismelted,about6minutes,flippingonce.Servewithsalsa.

NUT-FREE

PERSERVING684CALORIES,31GFAT(13GSATURATEDFAT),59MGCHOLESTEROL,

76GCARBOHYDRATES,30GPROTEIN,16GFIBER

grilledchickenwithcherryandarugulasalad

grilledchickenwithcherryandarugulasalad

Lookbeyondthedessertcourseforwaystouseanabundanceofpeak-of-seasonfruits.Here,we’veincorporatedcherriesintoaprotein-packedsalad.Ifyoudon’thaveacherrypitter,useachef’sknife:Gentlypressdownoneachcherrywiththesideoftheblade,andremovethepitwithyourfingers.Serves2

Canolaorsaffloweroil,forgrill

boneless,skinlesschickenbreasthalves(4to5ounceseach)

tablespoonsextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

teaspoonred-winevinegar

smallshallot,thinlysliced

ounces(2cups)sweetcherries,pittedandhalved

cupbabyarugula

Heatgrill(orgrillpan)tomedium-high;lightlyoilhotgrates.

Coatchickenwith1tablespoonoliveoil.Seasonwithsaltandpepper.Grillchickenuntilcookedthrough,4to5minutesperside.Transfertoaplate.Letstandfor5minutes.

Meanwhile,whisktogetherremainingtablespoonoliveoil,thevinegar,andshallotinabowl.Addcherriesandarugula,andtosstocombine.Seasonwithsaltandpepper.Servechickentoppedwithsalad.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING435CALORIES,19GFAT(3GSATURATEDFAT),125MGCHOLESTEROL,

18GCARBOHYDRATES,47GPROTEIN,2GFIBER

poachedeggwithriceandedamame

poachedeggwithriceandedamame

Thisultra-deliciousvariationonthepopularricebowlisfilledwithgood-for-youcleansingcabbageandkale,nutrient-richbrownrice,pluseggsandedamameforprotein.Serves2

cupswater

cupshort-grainbrownrice

Coarsesalt

tablespoonsextra-virginoliveoil

garliccloves,sliced

teaspoonred-pepperflakes,plusmoreforserving

bunchkale,stemmedandchopped(4cups)

cup(8ounces)frozenshellededamame,thawed

cupshreddedredcabbage

largeeggs

Bringthewater,rice,andapinchofsalttoaboilinasaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.

Meanwhile,heatoilovermediuminalargeskillet.Addgarlicandred-pepperflakes;cookuntilfragrant,about30seconds.Workinginbatchesifnecessary,addkaleandcook,tossing,untilwilted,about2minutes.Addedamameandcook,stirring,justuntilheatedthrough.Seasonwithsalt.Transfertoabowlwithrice,andtopwithcabbage.

Bring3inchesofwatertoasimmerinaskillet.Crackoneeggatatimeintoateacuporsmallbowlandgentlyslideintowater.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Removeeggsfromwaterusingaslottedspoon.

Toserve,dividericeandvegetablesamongbowls.Topeachwithanegg,andseasonwithsaltandred-pepperflakes.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING615CALORIES,25GFAT(4GSATURATEDFAT),212MGCHOLESTEROL,

74GCARBOHYDRATES,27GPROTEIN,11GFIBER

poachedchickenwithbokchoyingingerbroth

poachedchickenwithbokchoyingingerbroth

You’llwanttomakethisveritablebowlofgoodnessanytimeyoufeelabitundertheweather,towardoffachill,orjustbecauseitisexceptionallysatisfying.Regularbokchoycanbeusedinplaceofbabybokchoy;sliceitintothinwedges.Serves4

cupschickenstock,preferablyhomemade

cupswater

piece(1½inches)freshginger,peeledandsliced

scallions,sliced(1cup),plusmoreforgarnish

Thaichilesorotherhotchilepeppers,1chopped(ribsandseedsremovedforlessheat,ifdesired),1slicedforgarnish

cupdillsprigs

ouncesshiitakemushrooms,capssliced¼inchthick,stemsreserved

wholeboneless,skinlesschickenbreasts(10to12ounceseach)

headsbabybokchoy,quarteredintowedges

Combinestock,thewater,ginger,scallions,choppedchile,thedill,andreservedmushroomstemsinapotovermediumheat;bringtoaboil,thenreducetoagentlesimmer.Addchickenandpoachuntilcookedthrough,13to15minutes.

Transferchickentoacuttingboard,andcovertokeepwarm.Strainstockthroughafinesieve;discardsolids.Returnstocktopot,andbringtoasimmer.Addmushroomcapsandbokchoy;simmeruntiltender,about5minutes.

Toserve,slicechickenanddivideamongbowls,thenladlesoupoverchicken.Garnishwithscallionsandslicedchile.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING191CALORIES,3GFAT(1GSATURATEDFAT),41MGCHOLESTEROL,18G

CARBOHYDRATES,27GPROTEIN,7GFIBER

searedhalibuttacoswithgrapefruit-avocadosalsa

searedhalibuttacoswithgrapefruit-avocadosalsa

Theever-popularfishtaconeednotrelyondeep-friedstripstobedelicious.Ourtacosfeaturesearedhalibutandareservedwithacitrussalsathatwouldalsomakeagreatdipforslicesofjicama.Whensearingthefillets,letthemcookundisturbeduntilgoldenonthebottombeforeflipping,togetthecrispestcrust.Serves4

RubyRedgrapefruit,segmentedandcutinto1-inchpieces

avocado,halved,pitted,peeled,andsliced

tablespoonsdicedredonion

tablespoonschoppedfreshcilantroleaves,plussprigsforgarnish

jalapeñochile,finelychopped(ribsandseedsremovedforlessheat,ifdesired)

tablespoonfreshlimejuice

Coarsesaltandfreshlygroundpepper

tablespoonextra-virginoliveoil

skinlesshalibutfillets(about4ounceseach)

corntortillas(6-inchsize)

cupshreddednapacabbage

Combinegrapefruit,avocado,redonion,cilantro,jalapeño,andlimejuiceinabowl.Seasonwithsalt.

Heatoilinalargeskilletovermedium-high.Seasonhalibutgenerouslywithsaltandpepper.Cookuntilgoldenbrown,2to3minutes.Flipandcontinuetocookuntilgoldenandflaky,2to3minutesmore.Removeandletcoolslightly,thenflakewithafork.

Toasttortillasovertheflameofagasburner,turning,untillightlycharred,about1minute.Topwithfish,salsa,andcabbage,dividingevenly.Garnishwithcilantrosprigsandserveimmediately.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING395CALORIES,15GFAT(2GSATURATEDFAT),36MGCHOLESTEROL,

38GCARBOHYDRATES,27GPROTEIN,6GFIBER

spinach,tofu,andbrownricebowl

spinach,tofu,andbrownricebowl

Congee,orriceporridge,isthequintessentialChinesecomfortfood—andeveryhomecookhasherownvariation.Inthishealthfulversion,brownriceissimmeredwithgingerandgarlicandtoppedwithtofu,babyspinach,andtoastedsesameseeds.KaleorSwisschardcanreplacethespinach;besuretokeeptheratioofgreenstograinsthesame.Serves2

cupswater

cupshort-grainbrownrice

Coarsesaltandfreshlygroundpepper

package(14ounces)firmtofu,drained,slicedinto¼-inch-thickpieces,andpressed

teaspoonstamari

tablespoonplus1teaspoonextra-virginoliveoil,plusmoreforbakingsheet

tablespoonplus1teaspoongratedpeeledfreshginger

garliccloves,minced

cuppackedbabyspinach

scallions,trimmedandthinlysliced

tablespoonssesameseeds,toasted

Bring⅔cupwater,therice,andapinchofsalttoaboilinamediumsaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.

Preheatovento350°F.Placetofuinabowl.Whisktogethertamariandoil;seasonwithsaltandpepper.Drizzledressingovertofu,andmarinate20minutes,tossingoccasionally.

Arrangetofuonanoiledbakingsheet,andbake10minutes.Flipandbake30minutesmore.

Meanwhile,fluffriceagainwithafork,andaddginger,garlic,andremaining6cupswater.Bringtoaboil;cook,stirringoccasionally,untilbrothhasthickened,about25minutes.Seasonwithsalt.Serveimmediatelytoppedwithtofu,spinach,scallions,andsesameseeds.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING468CALORIES,26GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,35

GCARBOHYDRATES,26GPROTEIN,4GFIBER

spicycauliflower,bokchoy,andshrimpstir-frywithcoconut

spicycauliflower,bokchoy,andshrimpstir-fry

withcoconut

ThisSoutheastAsianstir-fryisanexcellentwaytoeatmorecruciferousvegetables(namelycauliflowerandbokchoy),amongthebestsourcesoftheanti-inflammatorycompoundsknownasglucosinolates.Tryservingthedishoverbrownriceorotherwholegrains.Serves2

tablespooncanolaorsaffloweroil

largeheadcauliflower,sliced½inchthick

largeheadbokchoy,trimmedandslicedcrosswise1inchthick

poundlargeshrimp,peeledanddeveined

largegarliccloves,finelychopped

teaspoonsambaloelekorotherhotchilesauce,ortotaste

tablespoonhoney

teaspoonsfishsauce

cupfreshbasilleaves,plusmoreforgarnish

tablespoonsunsweetenedflakedcoconut,toasted

Heat1½teaspoonsoilinawokorlargecast-ironskilletovermedium-high.Addcauliflowerandreduceheattomedium.Cook,stirringoccasionally,untilgoldenbrown,about4minutes.Addbokchoyandcover.Cook,stirringoccasionally,untilvegetablesaretender,about8minutes.Transfervegetablestoaplate,andcovertokeepwarm.

Heat1teaspoonoilinsameskilletovermedium-high.Addshrimpandcookuntiljustopaque,about2minutes.Flipshrimp;usingawoodenspoon,pushtoonesideandaddremaining½teaspoonoil.Addgarlicandcook,stirring,untilfragrantbutnotbrown,about1minute.

Tossgarlicwithshrimpinskillet.Stirinsambaloelek,honey,andfishsauce.Addvegetablesandcookuntilheatedthrough,about30seconds.Stirinbasil.Servetoppedwithcoconutflakesandmorebasil.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING298CALORIES,13GFAT(4GSATURATEDFAT),162MGCHOLESTEROL,

14GCARBOHYDRATES,23GPROTEIN,5GFIBER

blackseabasswithbarley,shiitake,andedamamesalad

blackseabasswithbarley,shiitake,andedamamesalad

Blackseabassisprizedforitstenderbutfirmwhitefleshandsweetflavor.It’salsoversatile:Here,it’ssautéedtoacrisp,goldencrust,butthefishisalsoexcellentgrilled,broiled,orroasted.Thewarmbarleysaladincorporateswholegrainsandlegumesintothemeal;tryitalsowithchicken,orevenonitsown,forasatisfyinglunch.Serves4

cupswater

cuppearlbarley

Coarsesaltandfreshlygroundpepper

cupplus1tablespoonextra-virginoliveoil

ouncesshiitakemushrooms,stemmed,sliced¼inchthick

shallots,minced

smallgarlicclove,minced

cupsfrozenshellededamame,thawed

skinlessblackseabassfillets(about4ounceseach)

limes,cutintowedges

Bringthewater,barley,andapinchofsalttoaboilinasaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,about35minutes.Removefromheat;letstand10minutes,thenfluffwithafork.

Heat3tablespoonsoilinalargeskilletovermedium-high.Addmushrooms;cook,stirringoccasionally,untilbrowned,about8minutes.Reduceheattomedium,andaddshallotsandgarlic;cookuntiltender,about3minutes.Addedamameandcook,stirringoccasionally,untilheatedthrough,about3minutes.Addbarleyandcook,stirring,untilheatedthrough,about2minutes.Seasonwithsaltandpepper.Transfertoabowl,andcovertokeepwarm.Wipepanclean.

Seasonfilletswithsaltandpepper.Heatremaining2tablespoonsoilinpanover

medium-high.Addfilletsandcookuntilbrownedandcrisp,about3minutesperside.Servefilletsatopbarleysalad,andsqueezelimewedgesoverfish.

DAIRY-FREENUT-FREE

PERSERVING568CALORIES,20GFAT(3GSATURATEDFAT),60MGCHOLESTEROL,

57GCARBOHYDRATES,41GPROTEIN,13GFIBER

lentilburgerswithlettuceandyogurt

lentilburgerswithlettuceandyogurt

Ifyoufindyourselfwithleftoverlentils,makethesepan-searedpatties—they’recrisper,bettertasting,andmorehealthfulthanstore-bought(processed)vegetableburgers.Orstartfromscratch;thepattiesareworththetime.Servethematoplettuceleaves,ashere,ortuckedintowhole-wheatpitapockets.Serves4

cupFrenchgreenlentils,pickedoverandrinsed

cupswater

Coarsesalt

smallshallot,finelydiced

largeeggs,lightlywhisked

cupplainfreshbreadcrumbs

tablespoonschoppedfreshflat-leafparsleyleaves,plusmoreforgarnish

tablespoonsextra-virginoliveoil,plusmorefordrizzling

headlettuce,suchasescaroleorBibb,leavesseparated

cupplainyogurt

Pinchofcayennepepper

Caperberriesandthinlyslicedredonion,forserving

Bringlentilsandthewatertoaboilinasmallsaucepan.Reducetoasimmer,seasonwithsalt,andcookuntillentilsaretender,about20minutes.Drainandletcoolcompletely.(Ifnotusingimmediately,letcoolandrefrigeratelentilsincookingliquidupto1week.)

Combinelentils,½teaspoonsalt,theshallot,eggs,breadcrumbs,andparsleyinabowl.Pulsehalfofmixtureinafoodprocessoruntilsmooth(oruseapotatomasher);foldremaininglentilintomixture.

Heatoilinalargeskilletovermedium-high.Scoop¼cupmixture,andshapeintoa3-inchpatty.Repeatwithremainingmixture.Addtoskillet,andcookuntilcrisp

andgolden-brown,about2minutesperside.Transfertoapaper-towel-linedplatetodrain.Letcoolslightly.

Toserve,toplettuceleaveswithlentilpatties.Seasonyogurtwithsalt,sprinklewithcayenne,anddrizzlewithoil.Garnishallwithparsley.Servewithcaperberriesandredonion.

NUT-FREE

PERSERVING304CALORIES,5GFAT(1GSATURATEDFAT),108MGCHOLESTEROL,48

GCARBOHYDRATES,18GPROTEIN,11GFIBER

grilledchickenwithcucumber,radish,andcherrytomatorelish

grilledchickenwithcucumber,radish,andcherrytomatorelish

Quickpickles(orrelishes)addgreatflavor—withoutalotoffatandcalories—toleanproteinslikefishorchicken.Homemadeversionsalsocontainmuchlesssodiumthanthosefromajar.Keepthissimplepicklingmethodinyourbackpocketforallsortsofvegetables,includingwaxbeans,fennel,carrots,orzucchini.Serves6

cupwhite-winevinegar,plusmorefordrizzling(optional)

cupwater

teaspoonturbinadosugar

garliccloves,smashed

smalljalapeñochile,quartered(ribsandseedsremovedforlessheat,ifdesired)

Coarsesaltandfreshlygroundpepper

cucumber,peeledanddiced

radishes,verythinlysliced

ouncescherrytomatoes,halved

smallredonion,finelydiced

Canolaorsaffloweroil,forgrill

boneless,skinlesschickenbreasthalves(4to5ounceseach)

cupfreshmintleaves,torn,pluswholeleavesforgarnish

Combinevinegar,thewater,sugar,garlic,jalapeño,and¾teaspoonsaltinasmallsaucepan,andbringtoaboil.Removefromheat,andletstand15minutes.Strainthroughafinesieve;discardsolids.Letcoolcompletely.

Combinecucumber,radishes,tomatoes,andredonioninabowl.Pourinvinegarmixture,andtosstocoat.

Heatgrill(orgrillpan)tomedium-high;lightlyoilhotgrates.Seasonchickenwith

saltandpepper.Workinginbatches,grillchickenuntilcookedthrough,6to7minutesperside.Transfertoaplatter,andletstand10minutes.Stirtornmintintorelish.Seasonwithsaltandpepper,anddrizzlewithvinegar,ifdesired.Spoonrelishontopofchicken,andgarnishwithmintleaves.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING194CALORIES,4GFAT(0GSATURATEDFAT),75MGCHOLESTEROL,8G

CARBOHYDRATES,34GPROTEIN,1GFIBER

caramelizedfennel,celery,andsardinepasta

caramelizedfennel,celery,andsardinepasta

Inthisversionofpastaconlesarde,aSicilianclassic,tinnedsardinesmakeaconvenient(andjustashealthful)replacementforfresh.Sardinebones,softenedduringcanning,arebarelynoticeable—andfullofcalcium.Lookforfennelwithbright-greenfrondsattached,sincetheyareessentialtothedish.Serves4

tablespoonsextra-virginoliveoil,plusmorefordrizzling

largefennelbulb,trimmed,cored,andthinlysliced,plus¼cupchoppedfennelfronds

celerystalks,thinlyslicedonthebias,plus¼cupceleryleaves

garliccloves,thinlysliced

ounceswhole-wheatpennerigateorothershorttubularwhole-wheatpasta

Coarsesaltandfreshlygroundpepper

Gratedzestof1lemon

tin(4.2ounces)olive-oil-packedsardines,drained

Heatoilinalargeskilletovermedium-high.Addslicedfennel,slicedcelery,andgarlic;cook,stirringfrequently,untiltenderanddeepgolden,about8minutes.Removefromheat.

Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Reserve1cuppastawater;drainpasta.

Addpastaandreservedwatertoskilletwithvegetables.Cookovermedium-highheat,stirringtocoatpasta,untilwarmedthrough,2to3minutes.Stirinfennelfronds,celeryleaves,andlemonzest.Breakupsardinesintolargepieces,andgentlyfoldintopasta.Seasonwithsaltandpepper,drizzlewithoil,andserveimmediately.

DAIRY-FREENUT-FREE

PERSERVING406CALORIES,16GFAT(2GSATURATEDFAT),48MGCHOLESTEROL,

49GCARBOHYDRATES,18GPROTEIN,11GFIBER

shiitakemushroomsandbrownriceinparchment

shiitakemushroomsandbrownriceinparchment

Cookingenpapilloteisnotonlygreatforfishandchicken,it’salsoaniceoptionforvegetarianmeals.Thecookedbrownricegets“steamed”againinthepackets,soitstaysmoistasit’sinfusedwiththeflavorsofmushroomsandthyme.It’sonegoodreasontokeepabatchofcookedbrownriceonhand(theSpinach,Tofu,andBrownRiceBowlisanother).Serves4

cupswater

cupshort-grainbrownrice

Coarsesaltandfreshlygroundpepper

ouncesshiitakemushrooms,stemmed,thinlysliced(4cups)

sprigsthyme

cupextra-virginoliveoil

cuptrimmedmixedgreens,suchasspinach,arugula,orwatercress

Lemonwedges,forserving

Bringthewater,rice,andapinchofsalttoaboilinasaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.

Preheatovento425°F.Cutfour12-by-17-inchpiecesofparchment.Foldeachinhalfcrosswisetomakeacrease,thenunfoldandlayflat.Dividebrownriceevenlyamongparchmentpieces,creatingabedononesideofcrease.Topwithmushroomsandthyme.Seasonwithsaltandpepper,anddrizzlewithoil.Foldparchmentoveringredients,creatingahalf-moonshape.Makesmalloverlappingpleatstosealtheopensides.

Bakeon2rimmedbakingsheetsuntilpacketsarepuffed,20to25minutes(mushroomswillbecookedthrough).Openpackets;addgreens,dividingevenly,

andsqueezealemonwedgeovereachone.Serveimmediately.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING317CALORIES,15GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,44G

CARBOHYDRATES,5GPROTEIN,5GFIBER

wildsalmonwithlentilsandarugula

wildsalmonwithlentilsandarugula

BesidesbeingaclassicpairinginFrenchcooking,salmonandlentilsareadynamicduoofproteinandotherhealth-boostingnutrients.Neitheroneneedsmuchinthewayofflavorenhancers—justafruityextra-virginoliveoil,freshlemonjuice,andtheclassicmirepoixofonion,carrot,andcelerytostart.Serves4

redonion,diced

carrot,diced

celerystalk,diced

driedbayleaf

cup(8ounces)greenlentils,pickedoverandrinsed

Coarsesaltandfreshlygroundpepper

tablespoonsextra-virginoliveoil,plusmorefordrizzling

tablespoonfreshlemonjuice,pluswedgesforserving

cupsbabyarugula

skinlesswildsalmonfillets(about5ounceseach)

Combineredonion,carrot,celery,bayleaf,andlentilsinapot.Addwatertocoverby2inches,andbringtoaboil.Reducetoasimmer,andcookuntillentilsaretender,about25minutes.Drain,discardingbayleaf.Seasonwithsaltandpepper.Addoilandlemonjuice.Stirinarugula,andcovertokeepwarm.

Meanwhile,preheatovento375°F.Arrangesalmoninabakingdish.Drizzlewithoil,andseasonwithsaltandpepper.Coverwithparchment,thenfoil;bakeuntilpartiallyopaqueinthemiddle,about9minutes.Servesalmonatoplentilsalad,withlemonwedges.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING439CALORIES,17GFAT(2GSATURATEDFAT),78MGCHOLESTEROL,32

GCARBOHYDRATES,39GPROTEIN,8GFIBER

mediterraneanchickenstewwithcouscous

mediterraneanchickenstewwithcouscous

Allthehealth-promotingvirtuesoftheMediterraneandietarefoundinthisstew:oliveoil,leafygreens,tomatoes(inthiscasecanned,whichcontainhigheramountsoflycopenethanrawones),garlic,andchicken.Whole-wheatcouscousprovidesmorefiberandantioxidantsthanregularvarieties;youcouldswapinawholegrainlikefarroinitsplace.Serves4

tablespoonextra-virginoliveoil

boneless,skinlesschickenbreasthalves(4to5ounceseach),cutinto1-inchpieces

Coarsesaltandfreshlygroundpepper

onion,thinlysliced

garliccloves,thinlysliced

teaspoondriedoregano

can(28ounces)wholepeeledtomatoes,inpuree

cupwater

cupwhole-wheatcouscous

poundsescarole(about2mediumheads),coarselychopped

HeatoilinaDutchovenoralarge,heavypotovermedium-high.Seasonchickenwithsaltandpepper.Workinginbatches,cookchicken,tossingoccasionally,untilbrowned,about5minutes;transfertoaplate.

Addonion,garlic,andoreganotopot;seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionbeginstobrown,2to4minutes.Addtomatoes(crushingwithbackofaspoonasyouaddthem);cookuntilslightlythickened,8to10minutes.

Meanwhile,bringthewaterandapinchofsalttoaboilinasmallsaucepan.Stirincouscous,cover,andremovefromheat.Letstand5minutes,thenfluffwitha

fork.Covertokeepwarm.

Addchickenwithanyaccumulatedjuicestothepot,andbringtoasimmer;coverandcookuntilchickeniscookedthrough,2to4minutes.Addasmuchescaroletopotaswillfit.Cook,tossingandaddingmoreasspacebecomesavailable.Cookuntilescaroleistender,2to4minutes.Servestewovercouscous.

DAIRY-FREENUT-FREE

PERSERVING295CALORIES,7GFAT(2GSATURATEDFAT),65MGCHOLESTEROL,26

GCARBOHYDRATES,30GPROTEIN,11GFIBER

buttermilk-poachedchickenwithescaroleandradicchio

buttermilk-poachedchickenwithescaroleandradicchio

Buttermilkcreatesatenderizingpoachingliquidforboneless,skinlesschickenbreasts,yieldingaluxurianttexture.Morebuttermilk(andyogurt)goesintothedressingservedalongside.Watermelonradishesareshownhere,butanytypeofradishwillworkjustfine.Serves6

boneless,skinlesschickenbreasts(4to5ounceseach)

quartbuttermilk

sprigssage

garliccloves,smashed

Coarsesaltandfreshlygroundpepper

cupplainGreekyogurt

smallshallot,minced

cupfinelychoppedcornichons

teaspoonscapers,rinsedanddrained

teaspoonfinelygratedlemonzest,plus1tablespoonfreshjuice

smallheadescarole,leavestorn

smallheadradicchio,leavesseparated

radishes,thinlysliced

cupslicedalmonds,toasted

Letchickenstandatroomtemperature30minutes.Reserve3tablespoonsbuttermilkfordressing;placeremainingbuttermilk,thesage,andgarlicinaDutchovenoralarge,heavypot.Seasonchickenwithsaltandpepper,andsubmergeinbuttermilkmixtureinasinglelayer.

Heatmixtureovermedium,stirringoccasionally,untiljustshimmering(donotletbuttermilksimmer,oritwillcurdle).Poachchicken,turningpiecesoccasionally,untilcookedthrough,about15minutes;adjustheatasnecessarytokeepliquid

fromreachingasimmer.Transferchickentoadishandletcool.Discardpoachingliquid.

Inabowl,combineyogurt,shallot,cornichons,capers,lemonzestandjuice,andreservedbuttermilk.Seasonwithsalt.Arrangeescaroleandradicchioonaplatter.Topwithchicken,radishes,andalmonds.Servedressingontheside.

GLUTEN-FREE

PERSERVING304CALORIES,9GFAT(4GSATURATEDFAT),96MGCHOLESTEROL,14

GCARBOHYDRATES,41GPROTEIN,3GFIBER

farrospaghettiwithfreshtomatoesandmarconaalmonds

farrospaghettiwithfreshtomatoesandmarconaalmonds

Littlemorethanfresh,ripe,juicytomatoesmakeupthisno-cookpastasauce.Marinatingthetomatoesforatleastonehour(anduptothree)allowsthemtosoakupalltheotherflavors,whichpairnicelywiththewhole-grainnoodles.ChoppedMarconaalmondsreplacebreadcrumbsforacrunchycomponent.Serves4

largetomatoes(about2pounds),coredandcoarselychopped

cupextra-virginoliveoil

garliccloves,thinlysliced

teaspoonred-pepperflakes

cupfreshbasilleaves,plusmoreforgarnish

Coarsesalt

ouncesfarrospaghetti

cupchoppedMarconaalmonds,forgarnish

Combinetomatoes,oil,garlic,red-pepperflakes,basil,andapinchofsaltinabowl;letstand1to3hoursatroomtemperature.

Meanwhile,cookspaghettiinapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drainandreturnpastatopot.Addtomatosauceandtosstocombine.

Garnisheachservingwithalmondsandbasilbeforeserving.

VEGANDAIRY-FREE

PERSERVING608CALORIES,37GFAT(5GSATURATEDFAT),0MGCHOLESTEROL,62

GCARBOHYDRATES,13GPROTEIN,12GFIBER

almond-crustedchickenbreastwithspinach

almond-crustedchickenbreastwithspinach

Nutsofferagluten-freewaytomake“breaded”chickencutletsthatareascrispandtastyastheoriginal(somesay,evenbetter).Here,toastedalmondsaregroundtoapastewithgarlicandextra-virginoliveoil,thenpattedoverthechickenbreastsbeforeroasting.Serves2

cupalmonds,toasted

tablespoonsextra-virginoliveoil

garlicclove

Coarsesaltandfreshlygroundpepper

boneless,skinlesschickenbreasthalves(4to5ounceseach)

ouncesbabyspinach

Lemonwedges,forserving

Preheatovento425°F.Pulsealmonds,oil,garlic,and½teaspoonsalttoacoarsepasteinafoodprocessor.Seasonchickenwithsaltandpepper.Rubalmondpasteoverchicken,dividingevenly.

Roastchickenonarimmedbakingsheetuntilcookedthrough,15to18minutes.Transfertoacuttingboardandslice.Servechickenoverbabyspinachwithlemonwedges.

DAIRY-FREEGLUTEN-FREE

PERSERVING373CALORIES,21GFAT(2GSATURATEDFAT),82MGCHOLESTEROL,9

GCARBOHYDRATES,41GPROTEIN,6GFIBER

blackcodwithherbs,zucchini,andwhole-wheatcouscous

blackcodwithherbs,zucchini,andwhole-wheatcouscous

Alsoknownassablefish,blackcod—whichisnotrelatedtocodfish—rivalswildsalmoninomega-3fattyacidcontent.Ithasamildbutteryflavorandfirmwhitefleshsimilartocodandhalibut(eitherofwhichcanbeusedinitsplace).Youcouldalsoservethedishwithquinoaorbrownriceinsteadofwhole-wheatcouscous.Serves4

scallions,trimmedandchopped

cuppackedfreshcilantroleaves

cuppackedfreshmintleaves

tablespoonsextra-virginoliveoil

tablespoonfinelychoppedpeeledfreshginger

teaspoongroundcoriander(optional)

Coarsesaltandfreshlygroundpepper

zucchini,cutlengthwiseinto¾-inch-thickspears

skinlessblackcodfillets(about5ounceseach)

cupwater

cupwhole-wheatcouscous

Preheatovento425°F.Pulsescallions,cilantro,mint,oil,ginger,coriander,and½teaspoonsaltinafoodprocessoruntilacoarsepasteforms.Seasonwithpepper.

Tosszucchiniwith3tablespoonsherbpasteinabowl.Arrangeinasinglelayeronarimmedbakingsheet.Roastfor5minutes.Removefromoven.

Rubremainingherbpasteontobothsidesoffishfillets.Pushzucchinitoedgesofbakingsheet,andarrangefishincenter,leavingabout½inchbetweeneachfillet.Roastuntilfishisopaqueandsemifirmtothetouch,about15minutes.

Meanwhile,bringthewaterandapinchofsalttoaboilinasmallsaucepan.Stir

incouscous,cover,andremovefromheat.Letstand5minutes,thenfluffwithafork.

Servefishovercouscouswithzucchiniontheside.

DAIRY-FREENUT-FREE

PERSERVING323CALORIES,12GFAT(2GSATURATEDFAT),78MGCHOLESTEROL,16

GCARBOHYDRATES,37GPROTEIN,5GFIBER

sautéedmushroomswithtoastedflatbreadandbakedeggs

sautéedmushroomswithtoastedflatbreadandbakedeggs

Heartyone-potvegetarianmealslikethisoneareaboontothehomecook,sincetheyareequallywelcomeatthefamilydinnertableorwhenwelcomingfriendsforbrunch.Amixtureofdifferentmushroomsproducesthebestresults;varytheamountofred-pepperflakestosuityourpreference.Serves4

whole-wheatflatbread(6-inchsize)

tablespoonsextra-virginoliveoil

garliccloves,thinlysliced

poundmixedmushrooms,suchascremini,shiitake,andoyster,trimmedandthinlysliced

Coarsesalt

Red-pepperflakes

cupdrywhitewine

tablespoonsfreshthymeleaves

largeeggs,roomtemperature

Preheatovento425°F.Toastflatbreadovertheflameofagasburner(orcharunderthebroiler).Tearinto2-inchpieces.

Heatoilinalargeovenproofskilletovermedium.Addgarlicandcookuntilfragrantbutnotbrowned,about1minute.Increaseheattomedium-highandaddmushrooms.Cook,stirringoccasionally,untiltenderandgoldenbrown,about10minutes.Seasonwithsaltandred-pepperflakes.Addwineanddeglaze,scrapingupbrownedbitsfromthebottomofthepan.Stirinflatbreadpiecesandthyme,andremoveskilletfromheat.

Make4shallowwellsinthemushroommixtureandcrack1eggintoeachwell.Transfertotheoven,andcookuntilwhitesarejustsetandyolksarestillloose,

about4minutes.Seasoneggswithsaltandred-pepperflakes.Serveimmediately.

DAIRY-FREENUT-FREE

PERSERVING256CALORIES,16GFAT(3GSATURATEDFAT),212MGCHOLESTEROL,

17GCARBOHYDRATES,11GPROTEIN,2GFIBER

grapefruit,salmon,andavocadosalad

grapefruit,salmon,andavocadosalad

Naturallydetoxifyinggrapefruitandheart-healthyavocadojoinforceswithomega-3-richsalmoninthiswintersalad.Bakedsalmoncallsforlittleaddedfat(here,extra-virginoliveoil)tobemoistandachievejusttherighttextureforbreakingintopieces.Serves4

skinlesswildsalmonfillets(about5ounceseach)

Coarsesaltandfreshlygroundpepper

tablespoonextra-virginoliveoil,plusmoreforserving

scallions,trimmedandthinlysliced

RubyRedgrapefruit,segmented

avocado,halved,pitted,peeled,andsliced

cupstrimmedmixedtendergreens,suchaswatercressandsunflowershoots

Limewedges,fordrizzling

Preheatovento375°F.Seasonsalmonwithsaltandpepper,andarrangeinabakingdish.Drizzlewithoil,thensprinklewith1slicedscallion.Bakeuntilpartiallyopaqueinthemiddle,about10minutes.Letcoolslightly,andbreakupfishintolargepieces.

Arrangesalmononaplatter,andtopwithremainingscallion,thegrapefruit,avocado,andgreens.Drizzlewithoil,andsqueezelimewedgesoversalad.Seasonwithsaltandpepperandserveimmediately.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING229CALORIES,15GFAT(2GSATURATEDFAT),39MGCHOLESTEROL,10

GCARBOHYDRATES,16GPROTEIN,4GFIBER

redlentilsoupwithturnipandparsley

redlentilsoupwithturnipandparsley

Ifyou’remorefamiliarwithbrownorgreenvarieties,consideraddingredlentilstoyourpantry.Here,theyarepairedwithturnipinasuper-simplesoup.Turnipsareslightlysweetandpeppery,andaverygoodsourceofvitaminC.Peelandshredthem(likecarrots)forslawsorsalads;ortosswitholiveoilandherbs,androastthemintheoven.Serves8

tablespoonsoliveoil

yellowonion,diced

garliccloves,minced

celerystalks,finelydiced

tomatoes,chopped

cupsdriedredlentils,pickedoverandrinsed

turnip,peeledanddiced

cupswater

cupchoppedfreshflat-leafparsleyleaves,plusmoreforgarnish

teaspoonred-winevinegar

Coarsesaltandfreshlygroundpepper

Heatoilinapotovermedium.Addonion,garlic,andcelery;cook,stirringoccasionally,untiltender,6to8minutes.

Increaseheattohigh,andaddtomatoes;cook,stirring,1minute.Stirinlentils,turnip,andthewater,andbringtoaboil.Reduceheatandsimmeruntillentilsaretender,20to25minutes.Stirinparsleyandvinegar.Seasonwithsaltandpepper.Servesoupimmediately,garnishedwithadditionalparsley.

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING190CALORIES,5GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,28G

CARBOHYDRATES,11GPROTEIN,7GFIBER

spaghettiwithcollardgreensandlemon

spaghettiwithcollardgreensandlemon

Thiswholesomepastadishstrikesjusttherightbalanceofgreensandnoodles,withampleflavorprovidedbylotsoflemon(zestandjuice)andsomefinelygratedsharpcheese.Pinenutsareagoodsourceofheart-healthyfats;choosenutsfromtheUnitedStates,Europe,orTurkey(thesewillbelongandthin)overthosefromChina(shortandround).Serves4

tablespoonsextra-virginoliveoil

garliccloves,sliced

teaspoonred-pepperflakes

bunchcollardgreens(12ounces),ribsremoved,thinlysliced

cuppinenuts,toasted

Gratedzestof1lemon,plusmoreforgarnish

tablespoonsfreshlemonjuice

Coarsesalt

ounceswhole-grainspaghetti,suchasfarro

cupfinelygratedPecorinoRomanocheese

Heatoilinalargeskilletovermedium.Addgarlicandred-pepperflakes;cookuntiltender,about1minute.Addcollardgreensandcook,stirring,untiltender,about5minutes.Removefromheat,andstirinpinenutsandlemonzestandjuice.Seasonwithsalt.

Meanwhile,cookspaghettiinapotofsaltedboilingwateruntilaldente,accordingtopackageinstructions.Reserve1cuppastawater;drainpasta.

Addpastaandreservedwatertoskillet,tossingtocoat.Serveimmediately,garnishedwithlemonzestandsprinkledwithcheese.

PERSERVING605CALORIES,29GFAT(7GSATURATEDFAT),6MGCHOLESTEROL,73

GCARBOHYDRATES,21GPROTEIN,15GFIBER

trout,tomatoes,andbasilinparchment

trout,tomatoes,andbasilinparchment

Thebesttimetomaketheselovelypacketsisduringthesummer,whenbasilandtomatoesareattheirmostflavorful.Ameredrizzleofextra-virginoliveoiloverthefishbeforesealingtheparchmentissufficienttoaidinsteamingduringcooking.Serveasis,oroverbrownriceorotherwholegrain.Serves4

skinlessrainbowtroutfillets(about5ounceseach),bonesremoved

Coarsesaltandfreshlygroundpepper

smalltomatoes,thinlysliced

Extra-virginoliveoil,fordrizzling

cupfreshbasilleaves

Preheatovento400°F.Cutfour12-by-17-inchpiecesofparchment.Foldeachinhalfcrosswisetomakeacrease,thenunfoldandlayflat.Arrangeeachfilletinthecenterofaparchmentrectangle.Seasonwithsaltandpepper,andtopwithtomatoes.Drizzlewithoil.Foldparchmentoveringredients,creatingahalf-moonshape.Makesmalloverlappingpleatstosealtheopensides.

Bakeon2rimmedbakingsheetsuntilpacketsarepuffed,12to14minutes(fishwillbeopaquethroughout).Serveimmediately,cuttingopenpacketsandgarnishingfishwithbasilatthetable.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING230CALORIES,9GFAT(2GSATURATEDFAT),94MGCHOLESTEROL,2

GCARBOHYDRATES,33GPROTEIN,1GFIBER

spicynorthafricanchicken-chickpeastew

spicynorthafricanchicken-chickpeastew

Chickenandchickpeasgivethisdishplentyofprotein;cinnamon,cumin,ginger,garlic,cilantro,andlemon(peelandall)makeitincrediblyflavorfulandwonderfullycleansing.FollowthestewwithPistachio-StuffedDatesandfreshmintteaforaNorthAfrican–inspiredmeal.Serves4

tablespoonextra-virginoliveoil

onions,thinlysliced

tablespoonmincedpeeledfreshginger

garliccloves,thinlysliced

teaspoongroundcumin

cupscookedchickpeas,drainedandrinsed

plumtomatoes,coarselychopped

smalllemon,seededandfinelychopped(includingpeel),pluswedgesforserving

stickscinnamon

wholechicken(about4pounds),cutinto10pieces,skinremoved

Coarsesaltandfreshlygroundpepper

cupswater

cupcoarselychoppedcilantro,plusmoreforgarnish

Heatoilinastockpotovermedium.Addonions,ginger,andgarlic;cook,stirringfrequently,untilonionsaresoftandtranslucent,about10minutes.Addcuminandcook,stirring,for30seconds.Addchickpeas,tomatoes,choppedlemon,andcinnamonsticks;cook,stirring,untiltomatoessoftenslightly,about3minutes.

Seasonchickenwithsaltandpepper;addtopot.Addthewater,nestlingchickenintoliquid.Bringtoaboil.Reducetoagentlesimmer,andcook,partiallycovered,untilchickeniscookedthrough,about40minutes.Removechicken.

Increaseheattohigh,andcontinuecookingtoreduceliquidslightly,ifnecessary,

crushingsomechickpeastothicken.Stirincilantro.Seasonwithmoresaltandpepper.Spoonchickpeasandliquidintobowls,andtopwithchicken.Garnishwithadditionalcilantro,andserveimmediatelywithlemonwedges.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING741CALORIES,21GFAT(5GSATURATEDFAT),108MGCHOLESTEROL,71

GCARBOHYDRATES,60GPROTEIN,19GFIBER

shrimp,cod,andfennelsoupwithtomatoes

shrimp,cod,andfennelsoupwithtomatoes

Thistakeonbouillabaissefeaturesshrimpandcod,bothleanproteinsandgoodsourcesofomega-3fattyacids,inabaseoffishstockbulkedupwithtomatoesandfennel.Contrarytotheirreputationasahigh-cholesterolfood,shrimphavebeenshowntoraisegoodcholesterollevelsandlowertriglyceridelevels(anotherriskfactorforheartdisease).Serves4

vine-ripenedtomatoes

tablespoonsextra-virginoliveoil

smallonion,finelychopped

garliccloves,minced

smallbulbfennel,quarteredlengthwise,cored,thinlyslicedcrosswise,frondsreservedforgarnish

Coarsesaltandfreshlygroundwhitepepper

cupdrywhitewineorwater

cupsfishstock,preferablyhomemade

ouncesskinlesscodfillets,cutinto1½-inchpieces

poundmediumshrimp,peeledanddeveined(tailsleftintact)

ScoreanXinthebottomofeachtomatousingasharpparingknife.Blanchtomatoesinapotofboilingwateruntilskinsloosen,30secondsto1minute.Transfertoanice-waterbathusingaslottedspoonandletcool.Peelanddiscardskins.Coreandcoarselychoptomatoes.

Heat1tablespoonoilinaDutchovenoralarge,heavypotovermedium-high.Addonion,garlic,andslicedfennel;cookuntilsoftened,stirringoccasionally,3to5minutes.Seasonwithsaltandwhitepepper.Addwine.Returntoheat;bringtoaboil,scrapingupbrownbitsfrombottomofpot.Cookuntilreducedbyhalf,

about2minutes.

Addstockandtomatoes;bringtoasimmer.Stirincodandshrimp,andreturntoasimmer.Removefromheat;letstand,stirringhalfwaythrough,untilcodandshrimparejustcookedthrough,about3minutes.

Servesoupdrizzledwithremainingtablespoonoilandgarnishedwithfennelfronds.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING374CALORIES,10GFAT(2GSATURATEDFAT),169MGCHOLESTEROL,

14GCARBOHYDRATES,43GPROTEIN,3GFIBER

grilledsalmonandbokchoywithorange-avocadosalsa

grilledsalmonandbokchoywithorange-avocadosalsa

Invoketropicalclimeswiththissunnysalsa,amixoforangeandavocadowithjustatouchoftoastedsesameoil.Ifgrillingisnotanoption,useagrillpanorthebroilertocookthesalmonandbokchoy.Serves2

Canolaorsaffloweroil,forgrill

navelorange,segmented

avocado,peeledanddiced

tablespoonchoppedredonion

tablespoonchoppedfreshcilantroleaves

teaspoonfreshlimejuice

teaspoontoastedsesameoil

Coarsesaltandfreshlygroundpepper

skinlesswildsalmonfillets(about5ounceseach)

headsbokchoy,halvedlengthwise

Extra-virginoliveoil,fordrizzling

Heatgrill(orgrillpan)tomedium-high;lightlyoilhotgrates.Inabowl,combineorange,avocado,redonion,cilantro,limejuice,andsesameoil.Seasonwithsaltandpepper.

Seasonsalmonandbokchoywithsaltandpepper,anddrizzlewithoil.Grillsalmon,flippinghalfwaythrough,untilpartiallyopaqueinthecenter,3to4minutesperside.Grillbokchoyuntilbrightgreenandslightlywilted,about1minuteperside.

Spoonavocadosalsaoverfish.Serveimmediately,withbokchoyontheside.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING500CALORIES,21GFAT(3GSATURATEDFAT),78MGCHOLESTEROL,41

GCARBOHYDRATES,49GPROTEIN,17GFIBER

spinachtartwitholive-oilcrackercrust

spinachtartwitholive-oilcrackercrust

Moregreens,lesscrustiswhatmakesthistakeonspanakopitasomuchbetterforyou.Plus,there’snobutterinthecrustandlesscheeseinthefilling.Thetartiseasyenoughforaweeknightdinner,butworthkeepinginmindforvegetarianguestsduringtheholidays.Serves6

cupwhole-wheatflour

cupspeltflour

tablespoonsplus½teaspoonsesameseeds

teaspoonscoarsesalt

cupplus1tablespoonextra-virginoliveoil

cupwater

poundsspinach,stemmed(about14packedcups)

largeshallot,finelychopped

garlicclove,minced

teaspoonred-pepperflakes,plusmoreforgarnish

cupfetacheese,crumbled(about2ounces)

largeeggs,lightlybeaten

Preheatovento425°F.Whisktogetherbothflours,2tablespoonssesameseeds,and1teaspoonsaltinabowl.Stirin⅓cupoilandthewater;kneaduntilaballforms.Rolloutdoughintoa12-inchround.Fitintoa9½-inchtartpanwitharemovablebottom;trimanyexcess.Prickbottomalloverwithafork.Bakeuntilgoldenbrown,about35minutes.Letcoolonawirerack.

Reduceoventemperatureto350°F.Rinsespinachandplaceinalargepot,withwaterclingingtoleaves.Cover;cookovermedium,tossingoccasionally,untiljustwilted,about6minutes.Transfertoacolandertodrain.Squeezespinachinakitchentoweltoremoveexcesswater.Coarselychopandtransfertoabowl.

Wipepotclean.Heatremainingtablespoonoilovermedium.Cookshallot,garlic,

andred-pepperflakes,stirring,untilsoftened,about4minutes.Transfertobowlwithspinach.Stirinfeta,eggs,andremaining½teaspoonsalt.Pourintocrust;sprinklewithremaining½teaspoonsesameseeds.Bakeuntilfillingisjustset,30to35minutes.Servegarnishedwithred-pepperflakes.

NUT-FREE

PERSERVING317CALORIES,20GFAT(4GSATURATEDFAT),78MGCHOLESTEROL,26

GCARBOHYDRATES,11GPROTEIN,6GFIBER

watercress,sardine,andorangesalad

watercress,sardine,andorangesalad

Heart-healthysardinesfromatinmakethissaladaconvenientoptionforweeknightmeals.Watercress,clementines,andtoastedpumpkinseedscontributeloadsofnutrientsalongwithappealingflavors,textures,andcolors.Serves2

clementines

Gratedzestandjuiceof½lemon

tablespoonextra-virginoliveoil

Coarsesaltandfreshlygroundpepper

cupstrimmedwatercress,suchasUplandcress

smallredonion,sliced

tablespoonfreshtarragonleaves

tin(4.2ounces)olive-oil-packedsardines,drained

tablespoonsrawhulledpumpkinseeds(pepitas),toasted

Useaparingknifetocutpeelandpithawayfromclementines,followingcurveofthefruit.Sliceclementinesintorounds,andremoveanyseeds.

Whisktogetherlemonzestandjuicewithoilinabowl,andseasonwithsaltandpepper.

Arrangewatercress,redonion,andtarragononaplatter.Topwithclementines,sardines,andpumpkinseeds.Seasonwithsaltandpepper.Drizzlewithvinaigretteandserveimmediately.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING281CALORIES,16GFAT(3GSATURATEDFAT),85MGCHOLESTEROL,14

GCARBOHYDRATES,23GPROTEIN,2GFIBER

poachedsalmonwithfennelandgrapefruit

poachedsalmonwithfennelandgrapefruit

Poachinggivessalmonawonderfullysilkentextureandinfusesitwiththesubtleflavorofthearomaticsitiscookedwith,whichmellowandsoften.Here,grapefruit(zestandjuice)isanicealternativetotheusuallemon.Rusticbreadisjustrightforsoppingupthecookingliquid,whichdoublesasabrothforserving,ifdesired.Serves4

RubyRedgrapefruit

cupsfishstock,preferablyhomemade

smallredonion,slicedintowedges,rootendattached

smallfennelbulb,slicedlengthwise,rootendattached,plus2stalkswithfronds

wholeblackpeppercorns

cupswater

Coarsesalt

skinlesswildsalmonfillets(about5ounceseach)

Useavegetablepeelertoremovethegrapefruitzestinlongstrips,thensqueeze¼cupjuice.TransfertoaDutchovenoralarge,heavypot.Addstock,redonion,fennel,peppercorns,andthewater;seasonwithsalt.Bringtoagentlesimmer,cover,andcookuntilthefennelistender,about10minutes.

Submergefishincookingliquid;cookatasteadysimmeruntilsalmoniscookedthrough,about5minutes.Transferfilletstoplatesandservewithfennel,onion,andzest.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING287CALORIES,11GFAT(2GSATURATEDFAT),80MGCHOLESTEROL,11

GCARBOHYDRATES,35GPROTEIN,3GFIBER

ginger-scallionchickenbreastsinparchment

ginger-scallionchickenbreastsinparchment

Boneless,skinlesschickenbreastscookquicklyandpairwellwitharangeofspicesandseasonings,includingtheAsianoneshere.Reservethemushroomsoakingliquidformakingvegetablestockorrisotto.Serves4

ounces(about⅓cup)driedshiitakemushrooms

cupboilingwater

cuptamari

teaspoontoastedsesameoil

cupricevinegar

teaspoonshoney

piece(4inches)peeledfreshginger:3inchesfinelygrated;theremaindersliced

scallions,whiteandlight-greenpartsonly,finelychopped;plusmore,julienned,forgarnish

wholeboneless,skinlesschickenbreasts(10to12ounceseach)

Preheatovento400°F.Soakmushroomsintheboilingwateruntilsoft,about15minutes.Liftmushroomswithaslottedspoonorasieve;thinlyslicemushrooms.

Stirtogethertamari,sesameoil,vinegar,honey,andslicedgingerinabakingdish.Stirtogetherchoppedscallionsandgratedgingerinabowl.

Cutchickeninhalflengthwisetomake4piecestotal.Makeaslitinonesideofeachpiecetocreateapocket,leavingothersideintact.Spoonscallion-gingermixtureintoeachpiece,dividingevenly.Transferchickentobakingdishwithtamarimixture.Marinateatroomtemperature,turninghalfwaythrough,20minutes.

Cutfour12-by-17-inchpiecesofparchment.Foldeachinhalfcrosswisetomakeacrease,thenunfoldandlayflat.Arrangeachickenpieceononesideofcreaseof

eachparchmentrectangle;topwithmushrooms.Foldparchmentoveringredients,creatingahalf-moonshape.Makesmalloverlappingpleatstosealopensides.Cookon2rimmedbakingsheets10minutes(chickenwillbecookedthrough).Openpackets,garnishwithjuliennedscallions,andserveimmediately.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING358CALORIES,6GFAT(2GSATURATEDFAT),108MGCHOLESTEROL,

34GCARBOHYDRATES,45GPROTEIN,5GFIBER

brownricewithsalmon,avocado,andtoastednori

brownricewithsalmon,avocado,andtoastednori

SkipthetakeoutsushiandprepareaJapanese-inspireddinnerfromscratchinstead.Serveextratoastednorisheetsontheirownforanexcellentprotein-andnutrient-richsnack.Serves4

cupswater

cupsshort-grainbrownrice

Coarsesalt

teaspooncanolaoil

piecessushi-gradesalmon(eachabout4ouncesand1inchthick)

sheetsnori

tablespoonsfreshlemonjuice

tablespoonsreduced-sodiumsoysauce

teaspoonshotchilesauce

avocado,halved,pitted,peeled,andsliced

Englishcucumber,halvedlengthwiseandthinlyslicedonthebias

cupcilantrosprigs

smallThaichile,thinlysliced,forgarnish(optional)

Bringthewater,rice,andapinchofsalttoaboilinasaucepan.Reduceheat,cover,andsimmeruntilgrainsaretenderandwaterhasbeenabsorbed,40to50minutes.Removefromheat;letstand10minutes,thenfluffwithafork.

Heatoilinanonstickpanoverhigh.Patfishdry.Cookfishuntilgolden-brownonoutsidebutstillrareincenter,1½to2minutesperside.Letcoolslightly.

Meanwhile,usingtongs,toastnorisheets,oneatatime,overtheflameofagasburneruntiltheybegintoshrivelandarefragrant.

Mixtogetherlemonjuice,soysauce,andchilesauceinabowl.Dividericeamong

4plates,anddrizzlewithhalfthesauce.Arrangeavocadoandcucumberontopofrice.Breaksalmonintochunks,anddivideamongplates.Drizzlewithremainingsauce,andtopwithcilantroandchile,ifdesired.Breaknoriintopieces,andserveontheside.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING488CALORIES,11GFAT(1GSATURATEDFAT),66MGCHOLESTEROL,55

GCARBOHYDRATES,41GPROTEIN,6GFIBER

almondchickensoupwithsweetpotato,collards,andginger

almondchickensoupwithsweetpotato,collards,andginger

Afulltwotablespoonsofmincedfreshgingerprovidesthissoup—inspiredbyclassicNorthAfricannutstews—withsignificantwarmingpropertiesaswellasampleantioxidants.Collards,sweetpotato,andalmondbutter(tothickenthebroth)upthenutritionalante.Serves4

cupschickenstock,preferablyhomemade

yellowonion,finelychopped

garlicclove,minced

largesweetpotato,peeledandfinelychopped

ouncesboneless,skinlesschickenbreast,cutinto1-inchpieces

cupsmoothalmondbutter

cupchoppedtrimmedcollardgreenleaves

tablespoonsmincedpeeledfreshginger

Coarsesaltandfreshlygroundpepper

Limewedges,forserving

Combinestock,onion,garlic,andsweetpotatoinastockpot,andbringtoaboil.Reducetoasimmer,andaddthechicken;coverandsimmer20minutes.

Inabowl,whisktogetheralmondbutterand½cupofhotbrothintoathickpaste.

Addcollardleavesandgingertosoup;bringtoaboil,thenreducetheheatandsimmer,covered,5minutes.Stirinalmond-butterpaste.Seasonwithsaltandpepper.Servesoupimmediatelywithlimewedges.

DAIRY-FREEGLUTEN-FREE

PERSERVING348CALORIES,21GFAT(3GSATURATEDFAT),48MGCHOLESTEROL,17

GCARBOHYDRATES,26GPROTEIN,3GFIBER

moroccan-steamedsalmonwithquinoaandcarrots

moroccan-steamedsalmonwithquinoaandcarrots

Cilantro,apowerfulantioxidant,isprocessedwithgarlic,lemon,oliveoil,cumin,andred-pepperflakestomakeaversatilesauce.Thistimeit’sservedwithsalmon,butitwillalsopairnicelywithothertypesoffish,suchasrainbowtroutorhalibut,aswellaschicken;ordrizzleoverroastedvegetablesorgrain-basedsalads.Serves2

cupwater

cupquinoa,rinsedanddrained

carrot,finelychopped

Coarsesalt

cupsfreshcilantroleaves,plusmoreforgarnish

garlicclove,crushed

tablespoonsextra-virginoliveoil,plusmoreforbrushing

tablespoonsfreshlemonjuice

teaspooncuminpowder

teaspoonred-pepperflakes

skinlesswildsalmonfillets(about5ounceseach)

Bringthewater,quinoa,carrot,and¼teaspoonsalttoaboilinasmallsaucepan.Reduceheat,cover,andsimmeruntilliquidhasbeenabsorbedandquinoaistenderbutstillchewy,about15minutes.Transfertoalargebowl,thenfluffwithafork.

Pulsecilantro,garlic,oil,lemonjuice,cumin,andred-pepperflakesinafoodprocessoruntilsmooth.Seasonwithsalt.

Lightlyseasonsalmonwithsalt.Brushbottomofametalsteamerbasket(orcolander)withoil.(Ifusingabamboosteamer,linebottomwithalargelettuceleaforaparchmentround.)Arrangesalmoninsteamer,andsetoverboilingwater;

steam,covered,untilpartiallyopaqueinthemiddle,6to9minutes.

Servesalmonovercouscous;topwithcilantrosauce,andgarnishwithadditionalcilantro.

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING577CALORIES,33GFAT(5GSATURATEDFAT),78MGCHOLESTEROL,35

GCARBOHYDRATES,35GPROTEIN,4GFIBER

pistachio-stuffeddateswithcoconut

dates,pitted

cupunsaltedshelledpistachios

Pinchofcoarsesalt

tablespoonunsweetenedshreddedcoconut,toasted

Useaparingknifetosplitopendates,leavingothersideintact.Pureepistachiosinafoodprocessoruntilathickpasteforms,about5minutes.Seasonwithsalt.Spoonmixtureintodates.Topwithcoconut.Makes16

VEGANDAIRY-FREEGLUTEN-FREE

PERSERVING(1DATE)49CALORIES,2GFAT(0GSATURATEDFAT),0MG

CHOLESTEROL,7GCARBOHYDRATES,1GPROTEIN,1GFIBER

citrussaladwithpomegranate

poundsmixedcitrussuchasnavel,CaraCara,mandarin,andbloodoranges;grapefruit;andMeyerlemons½cuppomegranateseeds(from½largepomegranate)

Useaparingknifetocutawaypeelandpithofcitrus,followingthecurveofthefruit.Slicesomefruitintorounds,andseparateothersintosegments.

Arrangecitrusonaplatter,andsprinklewithpomegranateseedsbeforeserving.Serves4

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING197CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,50G

CARBOHYDRATES,4GPROTEIN,8GFIBER

no-bakeoatbarswithstrawberries

cupspitteddates

cuprawmacadamianuts

tablespoonsold-fashionedrolledoats

Pinchofseasalt

cupstrawberries,hulledandthinlysliced

Pulsedates,nuts,oats,andseasaltinafoodprocessorjustuntilcombined.Pressmixtureintothebottomofa9-by-5-inchloafpan.

Mashhalfthestrawberrieswithaforkorpotatomasher,andspreadontopofdatemixture.Topwithremainingstrawberries.Sliceintorectanglestoserve.Makes6

VEGANDAIRY-FREE

PERSERVING(1BAR)176CALORIES,4GFAT(1GSATURATEDFAT),0MG

CHOLESTEROL,36GCARBOHYDRATES,2GPROTEIN,4GFIBER

roastedplumswithyogurtandgranola

cuphoney

cupfreshorangejuice

largepurpleorredplums(about1½pounds),halvedandpittedPlainyogurt,forserving

Granola,preferablyhomemade,forserving

Preheatovento400°F.Stirtocombinehoneyandorangejuiceinan8-inchsquarebakingdish.Arrangeplums,cutsidedown,indish.Roastuntiltenderandjuicy,25to30minutes,turningplumsoverduringfinal10minutesofbakingandspooningjuicesoverfruit.(Ifliquidevaporatescompletelyduringbaking,add1to2tablespoonswater.)Serveplumswarmoratroomtemperature,drizzledwithpanjuicesandtoppedwithyogurtandgranola.Serves4

PERSERVING199CALORIES,3GFAT(1GSATURATEDFAT),1MGCHOLESTEROL,44G

CARBOHYDRATES,3GPROTEIN,3GFIBER

darkchocolatebarkwithhazelnuts

Canolaoil,forbakingpan

ouncesdarkchocolate(atleast70percentcacao),melted¼cuphazelnuts,blanchedandtoasted,chopped¼teaspoonflakyseasalt,suchasMaldon

Lightlybrushan8-inchsquarebakingpanwithoil.Linewithparchment,leavingoverhang.Pourinchocolate,andsmoothintoanevenlayerwithanoffsetspatula.

Sprinkleevenlywithhazelnutsandseasalt.Refrigerateuntilcompletelyset,about30minutes.Toserve,peeloffparchment,andbreakintopieces.Serves6to8

Note:Trydifferentcombinationsoftoppings:nuts,driedfruit,unsweetenedcoconut,gratedorangezest,orcandiedginger.

VEGANDAIRY-FREEGLUTEN-FREE

PERSERVING188CALORIES,16GFAT(7GSATURATEDFAT),0MGCHOLESTEROL,17G

CARBOHYDRATES,3GPROTEIN,3GFIBER

coconut-chocolatemacaroons

largeeggwhite

tablespoonshoney

teaspoonpurevanillaextract

Gratedzestof1lemon

teaspooncoarsesalt

cupsfinelyshreddedunsweetenedcoconut

ouncesdarkchocolate(atleast70percentcacao),melted

Preheatovento375°F.Inabowl,whisktogethereggwhite,honey,vanilla,lemonzest,andsalt.Stirincoconutuntilcompletelycoatedwitheggmixture.Witha1½-inchice-creamscoop,make15balls,transferringeachonetoaparchment-linedbakingsheet,spacingabout2inchesapart.

Bake,rotatinghalfwaythrough,untilcoconutstartstoturngoldenbrownonedges,about12minutes.Transfersheettoawirerack,andletcoolcompletely.(Cookiescanbestoredinanairtightcontainerupto3days.)Beforeserving,drizzlewithmeltedchocolate,ordiponesideinmeltedchocolate.Refrigerate15minutestoset.Makes15

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(1COOKIE)97CALORIES,8GFAT(6GSATURATEDFAT),14MG

CHOLESTEROL,6GCARBOHYDRATES,1GPROTEIN,1GFIBER

darkchocolate“pudding”

avocados,halved,pitted,andpeeled

cupplus2tablespoonsunsweetenedcocoapowder¼cuphoney

teaspoonpurevanillaextract

Flakyseasalt,suchasMaldon,forserving

Pureeavocados,cocoa,honey,andvanillainafoodprocessororblenderuntilsmooth.Sprinklewithseasaltbeforeserving.Serves4

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING326CALORIES,23GFAT(4GSATURATEDFAT),0MGCHOLESTEROL,35

GCARBOHYDRATES,5GPROTEIN,13GFIBER

darkchocolatetruffles

ouncesdarkchocolate(atleast70percentcacao),chopped¼cupcoconutoil

tablespoonswater

teaspoonpurevanillaextract

Pinchofseasalt

cupunsweetenedcocoapowder,forrolling

Assortedtoppings:cocoapowder,finelychoppednuts(pistachios,almonds,hazelnuts),andtoastedunsweetenedshreddedcoconut

Meltchocolatewithoilandthewater.Stirinvanillaandseasalt.Transfertoan8-inchsquarebakingdish,andrefrigerateuntilmixtureissetbutstillpliable,about2hours.

Witha1-inchice-creamscoop,make28balls,transferringeachonetoaparchment-linedbakingsheet.Coathandsincocoa,androllballstomakesmooth.Refrigerateonsheet10minutes.(Trufflescanberefrigeratedinanairtightcontainerupto2weeks;letstandatroomtemperature30minutesbeforecoating.)Toserve,rollincocoaorpatwithnutsorcoconut.Makes28

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(3TRUFFLES)188CALORIES,15GFAT(10GSATURATEDFAT),0MG

CHOLESTEROL,17GCARBOHYDRATES,1GPROTEIN,2GFIBER

frozenbananaswithcocoa

ripebanana,peeled

tablespoonsunsweetenedcocoapowder

Pinchofgroundcinnamon

Cutbananaonthebiasinto4pieces.Freezeonaplate,about2hours.Combinecocoaandcinnamoninashallowdish;dip1sideofeachbananapieceinmixturejustbeforeserving.Serves1

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING142CALORIES,3GFAT(1GSATURATEDFAT),0MGCHOLESTEROL,36G

CARBOHYDRATES,4GPROTEIN,9GFIBER

watermelon-limegranita

cupschoppedseedlesswatermelon(fromaboutone-thirdwholemelon)¼cuphoney

tablespoonsfreshlimejuice

Pulsewatermelon,honey,andlimejuiceinafoodprocessoruntilsmooth.Pourintoan8-inchsquareglassbakingdish,covertightly,andfreezeuntilset,about6hoursorovernight.Toserve,scrapewithaforkintobowls.Serves8

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING65CALORIES,0GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,17G

CARBOHYDRATES,1GPROTEIN,1GFIBER

mixedberry“sorbet”

ripebananas,peeledandchopped

cupmixedberries,frozen

Freezebananasonaplate,about2hours.Pureewithberriesinafoodprocessoruntilsmooth.Serveimmediately.Serves2

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING188CALORIES,1GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,49G

CARBOHYDRATES,2GPROTEIN,7GFIBER

coconut-watericepops

cupchoppedfreshpeeledmango,papaya,pineapple,orkiwi¾cupunsweetenedcoconutwater

tablespoonshoney

Pureefruit,coconutwater,andhoneyinablenderuntilsmooth.Transfertofrozen-popmolds,dividingevenly.Freezeuntilfirm,1to2hoursorupto2weeks.Makes5

DAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING(1POP)130CALORIES,9GFAT(8GSATURATEDFAT),0MG

CHOLESTEROL,15GCARBOHYDRATES,1GPROTEIN,1GFIBER

figandwalnutbiscotti

cupswhole-wheatflour

cuppackeddark-brownsugar

teaspoonsbakingpowder

teaspooncoarsesalt

teaspoonaniseseeds,chopped

largeeggs

tablespoonfinelygratedorangezest

cupcoarselychoppeddriedfigs(6ounces)1cupwalnuts,toastedandchopped

Preheatovento325°F.Whisktogetherflour,brownsugar,bakingpowder,salt,andanise.Withanelectricmixer,whiskeggsuntilthickenoughtoholdaribbonfor1secondwhenwhiskislifted,about5minutes.Whiskinzest.Foldeggmixtureintoflourmixture;foldinfigsandwalnuts.Dividedoughinhalf;formeachpieceintoa2½-inch-widelogonaparchment-linedbakingsheet,3inchesapart.

Bakeuntilalmostfirm,about25minutes.Letcoolonsheet10minutes.Reduceovenheatto300°F.Slicelogsonthediagonal½inchthick;arrangeslicesonsheet.Bakeuntilgolden,about14minutes,flippinghalfwaythrough.Letcoolonawirerack.Makes30

DAIRY-FREE

PERSERVING(2COOKIES)184CALORIES,6GFAT(1GSATURATEDFAT),42MG

CHOLESTEROL,30GCARBOHYDRATES,5GPROTEIN,3GFIBER

berry-almondcrisp

ForToppingcupold-fashionedrolledoats

cupspeltflour

cupmaplesugarorlight-brownsugar

teaspoongroundcinnamon

tablespoonscoconutoil,melted

teaspoonspuremaplesyrup

teaspoonspurevanillaextract

cupalmonds,toastedandchoppedForFilling

cupsmixedberries(1pound14ounces)

teaspoongroundcinnamon

tablespoonarrowrootorcornstarch

tablespoonspuremaplesyrup

teaspoonfinelygratedorangezest

teaspoonpurevanillaextract

PlainGreekyogurt,forserving(optional)

Preheatovento350°F.Combinetoppingandfillingingredientsinseparatebowls.Pourfillingintoa9-inchpieplate;sprinklewithtopping.Bakeonaparchment-linedrimmedbakingsheetuntiltoppingisgolden,about50minutes.Servewarmwithyogurt,ifdesired.Serves6

VEGANDAIRY-FREE

PERSERVING324CALORIES,14GFAT(6GSATURATEDFAT),0MGCHOLESTEROL,48

GCARBOHYDRATES,5GPROTEIN,6GFIBER

chocolate-walnutbrownies

cupextra-virginoliveoil,plusmoreforbrushing8ouncesdarkchocolate(atleast70percentcacao),chopped⅓cuplight-brownsugar

cuppuremaplesyrup

largeeggs

tablespoonsunsweetenedcocoapowder

teaspoonbakingsoda

teaspooncoarsesalt

cupalmondflour

cupcoarselychoppedwalnuts

Preheatovento350°F.Brushan8-inchsquarebakingpanwithoil.Linewithparchment,leavingoverhang.Brushparchmentwithoil.

Melthalfofchocolateinaheatproofbowl;whiskinoil,sugar,andsyrup.Removefromheat.Whiskineggs,oneatatime,thencocoa,bakingsoda,andsalt.Foldinflourandremainingchocolate.Pourbatterintopreparedpan;sprinklewithwalnuts.Bakeuntilatoothpickcomesoutclean,about30minutes.Letcoolcompletelyonawirerack.Toserve,cutinto2-inchsquares.Makes16

DAIRY-FREEGLUTEN-FREE

PERSERVING(1BROWNIE)206CALORIES,16GFAT(4GSATURATEDFAT),26MG

CHOLESTEROL,17GCARBOHYDRATES,3GPROTEIN,2GFIBER

oatmeal-raisincookies

cupwhole-wheatflour

cuptoastedwheatgerm

teaspoonbakingsoda

teaspoongroundcinnamon

teaspooncoarsesalt

cupsafflowerorcanolaoil

cuppackeddark-brownsugar

largeeggs

teaspoonpurevanillaextract

cupsold-fashionedrolledoats

cupraisins

Preheatovento325°F.Whiskflour,wheatgerm,bakingsoda,cinnamon,andsalt.Inanotherbowl,whiskoil,brownsugar,eggs,andvanilla.Stirflourmixtureintoeggmixture;mixinoatsandraisins.Roll2tablespoonsofdoughintoaball;repeat.Placeonparchment-linedbakingsheets,2inchesapart.Bakeuntilgoldenbrown,10to13minutes.Letcoolonsheets5minutes;letcoolcompletelyonawirerack.Makes2dozen

DAIRY-FREENUT-FREE

PERSERVING(1COOKIE)174CALORIES,6GFAT(0GSATURATEDFAT),18MG

CHOLESTEROL,28GCARBOHYDRATES,4GPROTEIN,2GFIBER

spicedhotdarkchocolate

quartalmondmilk,preferablyhomemade

ouncesdarkchocolate(atleast70percentcacao),chopped½teaspoongroundcinnamon

to¼teaspoongroundcardamom,totaste

teaspooncayennepepper

teaspooncoarsesalt

Heatallingredientsinasmallsaucepanovermedium-low,whiskingconstantly,untilchocolatehasmeltedandmixtureissteaming,about5minutes.Serveimmediately.Serves4

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING277CALORIES,21GFAT(9GSATURATEDFAT),0MGCHOLESTEROL,30

GCARBOHYDRATES,4GPROTEIN,4GFIBER

almond-cinnamonfrappé

tablespoonsalmondbutter

cupalmondmilk,preferablyhomemade

tablespoonhoney

teaspoongroundcinnamon,plusmoreforsprinkling

Blendallingredientsinablenderuntilfrothy.Serveoverice,sprinkledwithcinnamon.Serves1

DAIRY-FREEGLUTEN-FREE

PERSERVING327CALORIES,21GFAT(2GSATURATEDFAT),0MGCHOLESTEROL,33

GCARBOHYDRATES,6GPROTEIN,3GFIBER

chaitealatte

wholecardamompods,lightlycrushed

teaspoonwholeblackpeppercorns

wholecloves

cinnamonstick

piece(1½inches)freshginger,peeledandthinlysliced2cupswater

tablespoonspackedlight-brownsugar

bagsblacktea,suchasAssamorDarjeeling¾cupmilk(dairy,almond,orcoconut)

Bringspices,ginger,andthewatertoaboilinasmallsaucepan.Reduceheatandsimmeruntilfragrant,about15minutes.Whiskinbrownsugar,thenaddteabags;turnoffheat,andletsteep3minutes.

Strainteamixturethroughafinesieveintoservingpot.Heatmilkovermediumuntiljustsimmering,thenremovefromheatandwhiskuntilfrothy.Pourintoservingpot,stirringtocombine.Serveimmediately.Serves2

GLUTEN-FREE

PERSERVING91CALORIES,1GFAT(0GSATURATEDFAT),5MGCHOLESTEROL,18G

CARBOHYDRATES,3GPROTEIN,0GFIBER

spicedapplecider

quartunfilteredapplecider

allspiceberries

wholecardamompods

wholecloves

strips(about2incheswide)orangezest

cinnamonsticks,plusmoreforgarnish(optional)

Heatallingredientsinamediumsaucepanovermedium;simmeruntilfragrant,about5minutes.Cidercanbekeptwarmoververylowheat.Strainbeforeserving,andgarnishwithcinnamonsticks,ifdesired.Serves4

VEGANDAIRY-FREENUT-FREEGLUTEN-FREE

PERSERVING121CALORIES,0GFAT(0GSATURATEDFAT),0MGCHOLESTEROL,30G

CARBOHYDRATES,0GPROTEIN,0GFIBER

basics

TOASTINGNUTS,SEEDS,ANDCOCONUT

Totoastnutssuchasalmonds,walnuts,orpecans:Spreadthemonarimmedbakingsheetandbakeat350°Funtilfragrant,tossingonceortwice,about10minutes.(Startcheckingafter6minutesiftoastingslicedorchoppednuts.)

PINENUTSANDSEEDSBakepinenutsat350°Ffor5to7minutes,andpepitas(pumpkinseeds)orsunflowerseedsat300°Fforabout12minutes,oruntillightlybrowned.

HAZELNUTSBakeat375°Funtilskinssplit,10to12minutes;whencoolenoughtohandle,rubwarmnutsinacleankitchentoweltoremoveskins.

SESAMESEEDSToastinaskilletovermediumheat,shakingthepanoccasionally,untilgolden,2to3minutes(becarefulnottoletthemburn).

COCONUTSpreadcoconutinasinglelayeronarimmedbakingsheet,andbakeat350°Funtilstartingtobrown,tossingoccasionally,5to10minutes.

ROASTINGPEPPERSORCHILES

Roastpeppersorchiles(suchaspoblanos)overagasflame,turningwithtongs,untilcharredallover.Transfertoabowl,coverwithalargeplate,andletstanduntilcoolenoughtohandle.Scrapeoffskinswithaparingknife.(Donotrunroastedpeppersunderwater.)Removeanddiscardstems,ribs,andseeds.

SEGMENTINGCITRUS

Useaparingknifetocutpeelandpithawayfromcitrus,followingcurveofthe

fruit.Workingoverabowl,cutbetweenmembranes,allowingsegmentstofallintobowl.Discardmembranes.

PRESSINGTOFU

Arrangetofuonabakingsheetlinedwithadoublelayerofpapertowels,thentopwithanotherdoublelayerofpapertowelsandanotherbakingsheet.Weightwithaheavyskilletorcannedgoodstopressoutexcessliquid,about20minutes.

CLEANSINGBROTH

Makes8cups

1largeonion,chopped

6carrots,peeledandchopped¼headcelery,chopped

1headgarlic,halved

2largesweetpotatoes,chopped12cupswater

4cupsspinach

1bunchfreshflat-leafparsleyCoarsesaltandfreshlygroundpepper

Inastockpot,bringonion,carrots,celery,garlic,sweetpotatoes,andthewatertoaboil.Reduceheat;simmer20minutes.Addspinachandparsley;simmer5minutes.Seasonwithsaltandpepper.Pourthroughafinesieve;discardsolids.Thestockcanberefrigeratedupto5daysorfrozenforupto3months;thawintherefrigeratorbeforeusing.

CHICKENSTOCK

Makesabout2½quarts

5poundschickenparts(backs,necks,andwings)2mediumcarrots,peeledandchopped2celerystalks,chopped

2mediumonions,peeledandcutintoeighths1driedbayleaf

1teaspoonwholeblackpeppercorns

Placechickenpartsinastockpot,andaddenoughwatertocoverby1inch(about3quarts).Bringtoaboil,skimmingfoamwithaladleasitrisestothesurface.

Addvegetables,bayleaf,andpeppercornsandreduceheattoabaresimmer.Cook,skimmingfrequently,1½to2½hours(dependingontastepreference).

Passthroughafinesieve;discardsolids.Skimofffatifusingimmediately,orletcoolcompletelybeforetransferringtoairtightcontainers.Refrigerateatleast8hourstoallowthefattoaccumulateatthetop;liftoffanddiscardfat.Thestockcanberefrigeratedupto3daysorfrozenupto3months;thawintherefrigeratorbeforeusing.

VEGETABLESTOCK

Makes6cups

Thisstockfreezeswell,soyoumaywanttomakeacoupleofbatches(justdoubletherecipe)touseinallyourvegetariancooking.Tocrushpeppercorns,presswiththebottomofasmallskillet;orcrushwiththesideofalargeknifeonacuttingboard.

2leeks,whiteandlight-greenpartsonly,cutinto1-inchroundsandrinsedwell2carrots,peeledandchopped1smallonion,chopped

3garliccloves

8cupswater

5sprigsflat-leafparsley2sprigsthyme

1driedbayleaf

2teaspoonswholeblackpeppercorns,crushed

Combineleeks,carrots,onion,andgarlicinastockpot.Cover;cookovermediumheat,stirringoccasionally,for10minutes.

Addthewater,herbs,andpeppercorns.Bringtoaboil.Reduceheat,andsimmer30minutes.Pourthroughafinesieve;discardsolids.Thestockcanberefrigeratedupto2daysorfrozenforupto3months;thawintherefrigeratorbeforeusing.

FISHSTOCK

Makesabout2quarts

2tablespoonssunflowerorsaffloweroil2poundsfishbonesandheads1celerystalk,chopped

1leek,whiteandlight-greenpartsonly,cutinto1-inchroundsandrinsedwell1cupdrywhitewine

1driedbayleaf

5wholeblackpeppercorns

Heatoilinastockpotovermediumuntilhotbutnotsmoking.Addfishparts,celery,andleek.Coverandcook,stirringoccasionally,untilvegetablesaresoftandfishhasturnedopaque,about3minutes.

Addwineandreducebyhalf,3to5minutes.Addenoughwatertocoverby½inch(about2quarts),alongwiththebayleafandpeppercorns.Bringtojustunderaboil,skimmingfoamwithaladleasitrisestothesurface.Reduceheatandgentlysimmerfor35minutes,skimmingfrequently.

Passmixturethroughafinesieve;discardsolids.Skimofffat.Ifnotusingimmediately,letcoolcompletelybeforetransferringtoairtightcontainers.Thestockcanberefrigeratedupto2daysorfrozenforupto3months;thawintherefrigeratorbeforeusing.

HARISSA

Makes⅓cup

1tablespoonwholecuminseeds1tablespoonwholecorianderseeds1tablespoonwholecarawayseeds1teaspooncayennepepper1garlicclove,crushed

2tablespoonsfreshlemonjuiceLargepinchofseasalt

¼cupextra-virginoliveoil

Warmaskilletovermediumheat.Addcumin,coriander,andcarawayseeds.Toast,shakingpan,untilseedsarefragrant,about3minutes.Grindinaspicegrinderuntilfine.

Placegroundspicesinabowlandaddcayenne,garlic,lemonjuice,andsalt.Stirin

oliveoiluntilsmooth.Refrigerateinaglassjarupto1month.

ALMONDMILK

Makes3½cups

1cupwholerawalmonds

4cupswater

½teaspoonpurevanillaextract

Placealmondsinablender.Bring1cupwatertoaboil;pouroveralmonds.Letstand30minutes.Addremaining3cupswaterandvanilla;blenduntilfrothy.Pourthroughafinesieveintoabowlanddiscardsolids.Almondmilkcanbestoredinanairtightcontainerintherefrigeratorupto5days.Shakebeforeserving.

ALMONDBUTTER

Makes1cup

2cupswholerawalmonds,toasted

1teaspooncoarsesalt

Processalmondsinafoodprocessor,scrapingdownsides,untilsmoothandcreamy,8to10minutes.Seasonwithsalt.Almondbuttercanbestoredinanairtightcontainerintherefrigeratorupto5days.Stirbeforeserving.

sources

Thefollowingisalistofthetrustedvendors,providers,andorganizationsoureditorsturntomostoftenforsupplies,ingredients,andinformation.

TOOLSANDEQUIPMENT

Breville

866-273-8455

www.brevilleusa.com

Juicersandblenders

Macy’s

800-289-6229

macys.com

Juicers,blenders,foodprocessors,saladspinners,steamers,andgeneralcookingequipmentSurLaTable

800-243-0852

www.surlatable.com

Juicers,blenders,foodprocessors,saladspinners,steamers,andgeneralcookingequipmentWilliams-Sonoma

800-840-2591

www.williams-sonoma.com

Juicers,blenders,foodprocessors,saladspinners,steamers,andgeneralcookingequipmentTheWokShop

888-780-7171

www.wokshop.com

Steamersandwoks

INGREDIENTS

AnsonMills

803-467-4122

www.ansonmills.com

Organicwholegrains,wholegrainandgluten-freeflours(riceandbuckwheat)ArrowheadMills

800-434-4246

www.arrowheadmills.com

Wholegrains,driedlegumes,flaxseeds,organicwholegrainandgluten-freeflours,andtahiniBob’sRedMill

800-349-2173

www.bobsredmill.com

Wholegrains(includingbarleyandspeltflakes),wholegrainandgluten-freeflours,driedbeansandlegumes,andseeds(includingflaxseedsandchiaseeds),plusunsweetenedcoconutflakesCopperRiverSeafoods

907-522-7806

www.copperriverseafoods.com

WildAlaskansalmon,shrimp,halibut,blackcod,andPacificcodImportFood.com

888-618-8424

www.importfood.com

Asianproduce(includingfreshlemongrass),spices,andfishsauceKalustyan’s

212-685-3451

www.kalustyans.com

Driedbeansandlegumes,wholegrains,whole-wheatandgluten-freeflours,Asiannoodles,spices,seasonings(includingharissaandsambaloelek),andseasaltsNuts.com

800-558-6887

www.nuts.com

Rawnuts,seeds(includingchiaseedsandflaxseeds),nutandseedbutters(includingsunflower-seedbutterandtahini),unsweeteneddriedfruits,whole

grains,andgluten-freefloursPenzeys

800-741-7787

www.penzeys.com

Spices,herbs,seasonings,andseasalts

RanchoGordo

707-259-1935

www.ranchogordo.com

Heirloomdriedbeansandlegumes,wholegrains,chilesandchilepowders,andspicesSpectrumOrganics

800-434-4246

www.spectrumorganics.com

Organiccookingoils(includingavocado,coconut,grapeseed,walnut,andtoastedsesameoils)andvinegarsWildPlanet

800-301-3270

www.wildplanetfoods.com

Sustainablycannedseafood,includinganchovies,salmon,sardines,andtunaRESOURCES

AnimalWelfareApproved

www.animalwelfareapproved.org

Informationandguidelinesonfoodlabeling;listingofAWAfarmers,co-ops,andotherfoodpurveyorsCenterforFoodSafety

www.centerforfoodsafety.org

InformationonorganicandsustainablefoodandproductsTheCenterforMindfulEating

www.tcme.org

Principlesofmindfuleating

CenterforScienceinthePublicInteresthttp://cspinet.org/index.html

ResearchandinformationonhealthandnutritionTheCornucopiaInstitute

www.cornucopia.org

ResearchandinformationonorganicfoodsandproductsEatWild

www.eatwild.com

Informationaboutpasture-basedfarmingandastate-by-statedirectoryoffarmerswhoselldirectlytoconsumersEnvironmentalWorkingGroup

www.ewg.org

Newsandinformationonfoodandfoodpolicy

HarvardSchoolofPublicHealth’sHealthyEatingPlatewww.hsph.harvard.edu/nutritionsource/healthy-eating-plate

Guidanceonhealthyeatingchoices

HumaneFarmAnimalCare

www.certifiedhumane.org

Searchabledatabaseofcertifiedhumaneproducts(eggs,dairy,andmeat)andfoodservicedistributorsInstituteofMedicineoftheNationalAcademies(IOM)www.iom.edu

InformationandadviceconcerninghealthpolicyLocalHarvest

www.localharvest.org

Databaseoffarmer’smarkets,greenmarkets,andCommunitySupportedAgriculture(CSA),searchablebylocationMontereyBayAquarium

www.seafoodwatch.org

InformationandrecommendationsforbuyingseafoodNationalOceanicandAtmosphericAdministration(NOAA)www.fishwatch.gov

Newsandsciencerelatingtosustainableseafood,withprofilesforeachvarietyharvestedintheUnitedStatesNaturalResourcesDefenseCouncil

www.nrdc.org

Guidelinesformakinghealthyfoodchoices

NutritionData

http://nutritiondata.self.com

Informationandadviceonhealthyeating,plusinteractivetoolsfordeterminingthenutritionalcontentoffoodsOldways—theFoodIssuesThinkTank

www.oldwayspt.org

Guidanceonmindfuleating,stockingyourkitchen,readingfoodlabels,andcookinghealthfulmealsSlowFoodUSA

www.slowfoodusa.org

Advocacyandadviceonpreparingfresh,wholesome,cleanfoodUnitedStatesDepartmentofAgriculture(USDA)www.usda.gov

NutritionalguidelinesandinformationandasearchabledatabaseofCommunitySupportedAgriculture(CSA)bylocationU.S.FoodandDrugAdministration(FDA)

www.fda.gov

InformationandguidanceonfoodlabelingandnutritionWholeGrainsCouncil

www.wholegrainscouncil.org

Guidanceonhealthbenefitsofwholegrains

acknowledgmentsForthis,oureighty-thirdbook,wearegratefulforthecontributionsofsomanytalentedcolleagues.AbigthankyoutofoodeditorShiraBocar,whodevelopedfoolproofrecipesaswellasofferedhelpfulinsightandsuperbfoodstyling,andtotheotherMSLOfoodeditors,pastandpresent,whoprovidedrecipesandideastothebook.SpecialthankstoexecutiveeditorEvelynBattagliaandeditorialdirectorEllenMorrisseyfortheirexpertiseinshapingthecontentintoameaningful,unifiedwhole,andmanagingeditorSusanneRuppertforkeepingeverythingingreatshapeandonschedule.DesigndirectorJenniferWagnercreatedtheclean,elegant,moderndesignthatpresentsthetext,recipes,andphotographsinaclear,easy-to-followformat.JohnMyerscompiledthevoluminousphotographsandprovidedinvaluableproductionassistancealongwithDeniseClappi,KiyomiMarsh,andAlisonVanekDevine.Asalways,thankyoutoMSLOchiefcontentdirectorEricA.Pikeforhispricelessinput,andexecutiveeditorialdirectoroffoodLucindaScalaQuinnandeditorialdirectorJenniferAaronsonforcontinuingtoleadtheMSLOfoodteaminproducingawealthofrecipestoworkwith.OtherswhocontributedtothebookincludeClaudineEriksson,LauraLoesch-Quintin,NicoleCoppola,PamMorris,andFeliciaSanabria.Anauthoritativeguidelikethisrequirescarefuloversight,andKathieMadonnaSwift,M.S.,R.D.,L.D.N.,lentherextensiveexpertiseinvettingalltheinformationcontainedhereinandbeinganessentialsourceofguidancealongtheway.ChristineCyrClissetalsoconductedmuchoftheresearch.ThankstophotographerJohnnyMiller,whoprovidedthebulkofthebeautifulimagesinthisbook,andtotheothertalentedphotographerswhoseworkappearonthesepages(seephotocredits).

WeareevergratefultoourlongtimepartnersatClarksonPotter,especiallypublisherPamKrauss,associatepublisherDorisCooper,creativedirectorMarysarahQuinn,artdirectorJaneTreuhaft,productiondirectorLinneaKnollmueller,managingeditorSallyFranklin,seniorproductioneditorPatriciaShaw,associateeditorJessicaFreeman-Slade,andeditorsEmilyTakoudes,AshleyPhillips,andAngelinBorsics.ThanksaswelltoCarlyGorga,MahaKahlil,MayaMavjee,DonnaPassannante,andKateTyler.

photocredits

SangAn10.23

ChristopherBaker8.15,8.19

JenniferCausey6.2,10.31

BryanGardner5.1,6.9,6.14,8.7,8.20,8.22,9.7,9.12,9.14,9.16,9.18,9.20,9.22,9.23,10.9,10.12,10.18,10.32,10.34

WilliamHereford8.29

RaymondHom6.6,8.4,8.12,8.18,9.10,10.4,10.8,10.19,10.24,10.30,10.38

DitteIsager9.11

JohnKernick8.14,8.21,10.17

YunheeKim8.10

RyanLiebe8.8,8.28,10.25

AndrewMcCaul6.8,10.5

KateMathis9.8

JohnnyMillerFM.1,FM.2,FM.3,FM.4,3.1,3.2,3.3,3.4,5.1,5.2,6.1,6.2,6.3,6.4,6.5,6.12,6.13,6.15,7.1,7.2,7.3,7.4,7.5,7.6,7.7,7.8,7.9,7.10,8.1,8.2,8.3,8.4,8.5,8.6,8.7,8.16,8.17,8.23,8.24,8.25,8.26,8.27,8.31,8.32,9.1,9.2,9.3,9.4,9.5,9.6,9.7,9.8,9.9,9.13,9.15,9.19,9.21,10.1,10.2,10.3,10.4,10.6,10.7,10.10,10.14,10.16,10.20,10.22,10.27,10.28,10.29,10.33,10.36,10.37,10.39,11.1,11.2,11.3,11.4,11.5,11.6,11.7,11.8,11.9,11.10,11.11,11.12,BM.1

MarcusNilsson8.13,10.2,10.11

ConPoulos8.30

MariaRobledo6.7

EmilyKateRoemer6.10,9.17

AnsonSmart6.11

ChristopherTestani10.13

RomuloYanes8.9,8.11,10.15,10.21,10.26,10.35

recipeindex

BREAKFASTRECIPES V DF NF GF

Banana-AppleBuckwheatMuffins • •BarleywithApricots,Hazelnuts,Chocolate,andHoney

BlackQuinoawithAvocado,Almonds,andHoney • •

BreakfastVegetable-MisoSoupwithChickpeas • • • •

CardamomQuinoaPorridgewithPear • • •

CoconutBreakfastPuddingwithSautéedNectarines • •

CrostiniwithFreshRicotta,Cherries,andLemonZest •

FrittatawithSpringVegetables • • •FruitandAlmondAlpineMuesli

Honey-CaramelizedFigswithYogurt •

MilletwithPineapple,Coconut,andFlaxseed • • •Mixed-GrainandAlmondGranola

MushroomandMicrogreenOmelet • • •

PoachedEggswithRoastedTomatoes • •

SardinesandCreamCheeseonRye •

SteamedSalmonwithAvocado • •

TofuScramblewithCotijaCheeseandTortillas • •

Whole-WheatWaffleswithSlicedStrawberriesandYogurt •

DRINKSRECIPES V DF NF GF

AlmondCinnamonFrappé • •

Almond-DateSmoothie •

Aloe-Vera,Ginger,andOrangeSmoothie • • •

Apple,Cucumber,andLemonJuice • • • •

Avocado-YogurtSmoothie • •

Beet,Apple,andMintJuice • • • •

Blackberry-PlumSmoothie • • • •

Blueberry–GreenTeaSmoothie • • •

Blueberry-YogurtSmoothie •

ChaiTeaLatte •

Coconut-CherrySmoothie • • • •

Cucumber-PearJuice • • • •

Grapefruit,Carrot,andGingerJuice • • • •

GreenGoodnessJuice • • • •

GreenMachineSmoothie • • • •

Mango–CoconutWaterSmoothie • • • •

Melon-MintSmoothie • • •

MixedBerry–TofuSmoothie • • • •

Pear,Oat,andGingerSmoothie •

Pineapple-SpinachJuice • • • •

SpicedAppleCider • • • •

SpicedHotDarkChocolate • • • •

SpicedPapayaSmoothie • • •

Spinach-AppleJuice • • • •

Strawberry,Grapefruit,andGingerSmoothie • • • •

SweetKale-SunflowerSmoothie • • •

Ultra-GreenJuice • • • •

Watermelon-GingerJuice • • • •

SOUPSANDSTEWSRECIPES V DF NF GF

AlmondChickenSoupwithSweetPotato,Collards,andGinger • •

Avocado,Radish,andBasilSoup • • • •

BeetandButtermilkSoup • •

BellPepper,Yogurt,andHarissaSoup • •

BreakfastVegetable-MisoSoupwithChickpeas • • • •

Broccoli-SpinachSoupwithAvocadoToasts •

BuckwheatNoodles,BokChoy,andSweetPotatoesinMiso-LimeBroth • • •

Carrot,Spinach,andGreenBeanSoupwithDill • • • •

CreamySummerSquashSoupwithCilantro • • • •

CucumberandYogurtSoup • •

Dashi-PoachedSweetPotatoesandGreens • • •

MediterraneanChickenStewwithCouscous • •

PoachedChickenwithBokChoyinGingerBroth • • •

PureedCauliflowerSoup • • •

RedLentilSoupwithTurnipandParsley • • • •

Shrimp,Cod,andFennelSoupwithTomatoes • • •

SpicyIndianChickenandTomatoSoup • • •

SpicyNorthAfricanChicken-ChickpeaStew • • •

WatercressandPotatoSoup • • •

WhiteBean,Potato,andKaleStew • •

SALADSRECIPES V DF NF GF

Beet,Avocado,andArugulaSaladwithSunflowerSeeds • • • •

BlackSeaBasswithBarley,Shiitake,andEdamameSalad • •

BroccoliandBrownRiceSaladwithPumpkinSeeds • •

BrusselsSproutSaladwithAvocadoandPumpkinSeeds • • • •

BulgurSaladwithPomegranateSeeds • • •

CitrusSaladwithPomegranate • • • •Farro,PeaShoot,andGoatCheeseSalad

FarroandRoastedSweetPotatoSalad • • •

Fennel,Sunchoke,andGreenAppleSalad • •

Grapefruit,Salmon,andAvocadoSalad • • •

GrilledChickenwithCherryandArugulaSalad • • •

QuinoaSaladwithZucchini,Mint,andPistachios • • •

RoastedGolden-Beet,Avocado,andWatercressSalad • •

RoastedRed-PepperSaladwithAnchovyWhiteBeans • •

RoastedSweetPeppersandCarrotswithOrangeandHazelnuts •

SardineSaladwithLemonandHerbs • • • •

SquashSaladwithTomatoes,ZucchiniBlossoms,andRicotta • •

SteamedVegetableSaladwithMacadamiaDressing • •

SwissChardSaladwithPoachedEgg • •

Watercress,Sardine,andOrangeSalad • • •

WhitePeachandHeirloomTomatoSalad • •

MAINDISHESRECIPES V DF NF GF

AlmondChickenSoupwithSweetPotato,Collards,andGinger • •

Almond-CrustedChickenBreastwithSpinach • •

BakedSweetPotatowithGreens • • • •

BarleywithBrusselsSprouts,Spinach,andEdamame • •

BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous • •

BlackSeaBasswithBarley,Shiitake,andEdamameSalad • •

BrownRiceCakeswithSautéedFennel,BroccoliRabe,andRicotta

• •

BrownRicewithSalmon,Avocado,andToastedNori • • •

Buttermilk-PoachedChickenwithEscaroleandRadicchio •

CaramelizedFennel,Celery,andSardinePasta • •

Cauliflower“Rice”Stir-FrywithPumpkinSeeds • • • •

ChickenPaillardswithSquashandSpinach • • •

FarroSpaghettiwithFreshTomatoesandMarconaAlmonds • •

FrittatawithSpringVegetables • • •

Ginger-ScallionChickenBreastsinParchment • • •

Grapefruit,Salmon,andAvocadoSalad • • •

GrilledChickenwithCherryandArugulaSalad • • •

GrilledChickenwithCucumber,Radish,andCherryTomatoRelish • • •

GrilledSalmonandBokChoywithOrange-AvocadoSalsa • • •

GrilledTofuwithChimichurrionToast • • •

LentilBurgerswithLettuceandYogurt •

MediterraneanChickenStewwithCouscous • •

Moroccan-SteamedSalmonwithQuinoaandCarrots • • •

PoachedChickenwithBokChoyinGingerBroth • • •

PoachedEggwithRiceandEdamame • • •

PoachedSalmonwithFennelandGrapefruit • • •

QuesadillaswithCollardGreensandWhiteBeans •

RedLentilSoupwithTurnipandParsley • • • •

RoastedMushroomTartineswithAvocado • • •

RoastedPortobelloswithKaleandRedOnion • • •

RoastedSquashwithGrains,Grapes,andSage • • •

RoastedVegetableswithQuinoa • • • •

SautéedMushroomswithToastedFlatbreadandBakedEggs

• •

SearedHalibutTacoswithGrapefruit-AvocadoSalsa • • •

ShiitakeMushroomsandBrownRiceinParchment • • • •

Shrimp,Cod,andFennelSoupwithTomatoes • • •

SobawithSalmonandWatercress • •SpaghettiwithCollardGreensandLemon

SpicyCauliflower,BokChoy,andShrimpStir-FrywithCoconut • • •

SpicyIndianChickenandTomatoSoup • • •

SpicyNorthAfricanChicken-ChickpeaStew • • •

Spinach,Tofu,andBrownRiceBowl • • • •

SpinachTartwithOlive-OilCrackerCrust •

SteamedSalmonwithAvocado • •

Trout,Tomatoes,andBasilinParchment • • •

Watercress,Sardine,andOrangeSalad • • •

WildSalmon,Asparagus,andShiitakesinParchment • • •

WildSalmonwithLentilsandArugula • • •

SNACKS

RECIPES V DF NF GF

ApplewithPeanutButterandOats • •

BakedAppleChips • • • •

DriedFruitandNutBites • • •

FrozenGrapesandKiwi • • • •

Garlic-HerbYogurtCheese • •

GreenGoddessDip • •

Hard-CookedEggswithMustard • • •

Honey-CaramelizedFigswithYogurt •

KaleChipswithSesameSeeds • • • •

MelonwithFetaandBlackPepper • •Mixed-GrainandAlmondGranola

PureedPeaDipwithMintandLemon • • • •

RedPepperandWalnutDipwithPomegranate • •

RoastedBeet–WhiteBeanHummus • • • •

RoastedCauliflowerYogurtDip • •

RoastedEdamamewithCranberries • • • •

RoastedRadishesandGreens • • • •

SardineSaladwithLemonandHerbs • • • •

SimpleRoastedCauliflower • • • •

SpicedPumpkinSeeds • • •

SpicyAny-BeanDip • • • •

SpicyYogurtandCucumberDip • •

SteamedGreenBeanswithLemon • • • •

Sweet-PotatoChips • • • •

TrailMixwithToastedCoconut • • •

TunaandWhiteBeans • • •

WarmSpinach–WhiteBeanDip • •

WatercressandAvocadoRoll • • • •

DESSERTSRECIPES V DF NF GF

Almond-CinnamonFrappé • •

Berry-AlmondCrisp • •

ChaiTeaLatte •

Chocolate-WalnutBrownies • •

CitrusSaladwithPomegranate • • • •

Coconut-ChocolateMacaroons • • •

Coconut-WaterIcePops • • •

DarkChocolateBarkwithHazelnuts • • •

DarkChocolate“Pudding,” • • •

DarkChocolateTruffles • • • •

FigandWalnutBiscotti •

FrozenBananaswithCocoa • • • •

Honey-CaramelizedFigswithYogurt •

MixedBerry“Sorbet,” • • • •

No-BakeOatBarswithStrawberries • •

Oatmeal-RaisinCookies • •

Pistachio-StuffedDateswithCoconut • • •RoastedPlumswithYogurtandGranola

SpicedAppleCider • • • •

SpicedHotDarkChocolate • • • •

Watermelon-LimeGranita • • •

index

AAlcohol

Allergies,2.1,3.1

Alliums

Almond(s)

Avocado,andHoney,BlackQuinoawith,photo

-BerryCrisp,photo

Butter

ChickenSoupwithSweetPotato,Collards,andGinger,photo

-CinnamonFrappé,photo

-CrustedChickenBreastwithSpinach,photo

-DateSmoothie,photo

digestivebenefits

andFruitAlpineMuesli,photo

healthyfatsin

Marcona,andFreshTomatoes,FarroSpaghettiwith,photo

Milk

andMixed-GrainGranola,photo

TrailMixwithToastedCoconut,photo

Aloe-Vera,Ginger,andOrangeSmoothie,photo

Amaranth

about

cookingmethods

Anchovy(ies)

flavoringdisheswith

GreenGoddessDip,photo

SwissChardSaladwithPoachedEgg,photo

WhiteBeans,RoastedRed-PepperSaladwith,photo

Anti-inflammatorydrinks

Antioxidantfoods

AppleCider,Spiced,photo

Apple(s)

antioxidantsin

-BananaBuckwheatMuffins,photo

Beet,andMintJuice,photo

Chips,Baked,photo

Cucumber,andLemonJuice,photo

FruitandAlmondAlpineMuesli,photo

Green,Sunchoke,andFennelSalad,photo

GreenGoodnessJuice,photo

withPeanutButterandOats,photo

-SpinachJuice,photo

SweetKale-SunflowerSmoothie,photo

Ultra-GreenJuice,photo

Apricots

Hazelnuts,Chocolate,andHoney,Barleywith,photo

TrailMixwithToastedCoconut,photo

Artichokes,detoxifyingproperties

Arugula

Beet,andAvocadoSaladwithSunflowerSeeds,photo

andCherrySalad,GrilledChickenwith,photo

andLentils,WildSalmonwith,photo

Asparagus

digestivebenefits

FrittatawithSpringVegetables,photo

SteamedVegetableSaladwithMacadamiaDressing,photo

WildSalmon,andShiitakesinParchment,photo

Avocado(s)

Almonds,andHoney,BlackQuinoawith,photo

BakedSweetPotatowithGreens,photo

Beet,andArugulaSaladwithSunflowerSeeds,photo

DarkChocolate“Pudding,”photo

detoxifyingproperties

Grapefruit,andSalmonSalad,photo

-GrapefruitSalsa,SearedHalibutTacoswith,photo

GreenGoddessDip,photo

GrilledTofuwithChimichurrionToast,photo

healthyfatsin

-OrangeSalsa,GrilledSalmonandBokChoywith,photo

andPumpkinSeeds,BrusselsSproutSaladwith,photo

Radish,andBasilSoup,photo

RoastedGolden-Beet,andWatercressSalad,photo

RoastedMushroomTartineswith,photo

Salmon,andToastedNori,BrownRicewith,photo

SteamedSalmonwith,photo

Toasts,Broccoli-SpinachSoupwith,photo

TofuScramblewithCotijaCheeseandTortillas,photo

andWatercressRoll,photo

-YogurtSmoothie,photo

Awareness,focuson

BBacteria,beneficial

Banana(s)

-AppleBuckwheatMuffins,photo

Frozen,withCocoa,photo

MixedBerry“Sorbet,”photo

MixedBerry–TofuSmoothie,photo

Barley

about

withApricots,Hazelnuts,Chocolate,andHoney,photo

withBrusselsSprouts,Spinach,andEdamame,photo

cookingmethods

Mixed-GrainandAlmondGranola,photo

Shiitake,andEdamameSalad,BlackSeaBasswith,photo

Basil

Avocado,andRadishSoup,photo

Trout,andTomatoesinParchment,photo

Bean(s).SeealsoEdamame

Any-,Dip,Spicy,photo

BreakfastVegetable-MisoSoupwithChickpeas,photo

canned,noteabout

cooking

dark,antioxidantsin

glossaryof

healthbenefits

rinsingandsoaking

SpicyNorthAfricanChicken-ChickpeaStew,photo

suggesteduses

TofuScramblewithCotijaCheeseandTortillas,photo

White,Anchovy,RoastedRed-PepperSaladwith,photo

White,andCollardGreens,Quesadillaswith,photo

White,andTuna,photo

White,Potato,andKaleStew,photo

White,–RoastedBeetHummus,photo

White,–SpinachDip,Warm,photo

Beet(s)

Apple,andMintJuice,photo

Avocado,andArugulaSaladwithSunflowerSeeds,photo

andButtermilkSoup,photo

detoxifyingproperties

Roasted,–WhiteBeanHummus,photo

RoastedGolden-,Avocado,andWatercressSalad,photo

Berry(ies).SeealsoBlueberry(ies);Strawberry(ies)

-AlmondCrisp,photo

antioxidantsin

Blackberry-PlumSmoothie,photo

Mixed,“Sorbet,”photo

Mixed,–TofuSmoothie,photo

RoastedEdamamewithCranberries,photo

Blackberry-PlumSmoothie,photo

BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous,photo

BlackSeaBasswithBarley,Shiitake,andEdamameSalad,photo

Blueberry(ies)

GreenGoodnessJuice,photo

–GreenTeaSmoothie,photo

-YogurtSmoothie,photo

BokChoy

anti-inflammatoryproperties

BuckwheatNoodles,andSweetPotatoesinMiso-LimeBroth,photo

Cauliflower,andShrimpStir-Fry,Spicy,withCoconut,photo

PoachedChickenwith,inGingerBroth,photo

andSalmon,Grilled,withOrange-AvocadoSalsa,photo

Brassicas

Breadsandtoast.SeealsoTortillas

Banana-AppleBuckwheatMuffins,photo

CrostiniwithFreshRicotta,Cherries,andLemonZest,photo

PoachedEggswithRoastedTomatoes,photo

RoastedMushroomTartineswithAvocado,photo

SardinesandCreamCheeseonRye,photo

SautéedMushroomswithToastedFlatbreadandBakedEggs,photo

Broccoli

BreakfastVegetable-MisoSoupwithChickpeas,photo

andBrownRiceSaladwithPumpkinSeeds,photo

Cauliflower“Rice”Stir-FrywithPumpkinSeeds,photo

-SpinachSoupwithAvocadoToasts,photo

BroccoliRabe,SautéedFennel,andRicotta,BrownRiceCakeswith,photo

BrownRice

about

andBroccoliSaladwithPumpkinSeeds,photo

CakeswithSautéedFennel,BroccoliRabe,andRicotta,photo

cookingmethods

andEdamame,PoachedEggwith,photo

withSalmon,Avocado,andToastedNori,photo

andShiitakeMushroomsinParchment,photo

Spinach,andTofuBowl,photo

BrusselsSprout(s)

RoastedVegetableswithQuinoa,photo

SaladwithAvocadoandPumpkinSeeds,photo

Spinach,andEdamame,Barleywith,photo

Buckwheat

about

cookingmethods

Muffins,Banana-Apple,photo

Noodles,BokChoy,andSweetPotatoesinMiso-LimeBroth,photo

Bulgur

about

cookingmethods

SaladwithPomegranateSeeds,photo

Buttermilk

andBeetSoup,photo

-PoachedChickenwithEscaroleandRadicchio,photo

CCabbage.SeealsoBokChoy

WatercressandAvocadoRoll,photo

Cancer,2.1,2.2,4.1

Canolaoil,cookingwith

Carbohydrates

CardamomQuinoaPorridgewithPear,photo

Cardiovasculardisease,2.1,4.1

Carrot(s)

antioxidantsin

Beet,Apple,andMintJuice,photo

CleansingBroth

Grapefruit,andGingerJuice,photo

andQuinoa,Moroccan-SteamedSalmonwith,photo

Spinach,andGreenBeanSoupwithDill,photo

SteamedVegetableSaladwithMacadamiaDressing,photo

andSweetPeppers,Roasted,withOrangeandHazelnuts,photo

WatercressandAvocadoRoll,photo

Cauliflower

BokChoy,andShrimpStir-Fry,Spicy,withCoconut,photo

“Rice”Stir-FrywithPumpkinSeeds,photo

Roasted,Simple,photo

Roasted,YogurtDip,photo

Soup,Pureed,photo

Cayennepepper

Celery

CaramelizedFennel,andSardinePasta,photo

CleansingBroth

detoxifyingproperties

Fennel,Sunchoke,andGreenAppleSalad,photo

ChaiTeaLatte,photo

Cheese

BrownRiceCakeswithSautéedFennel,BroccoliRabe,andRicotta,photo

Cotija,andTortillas,TofuScramblewith,photo

Cream,andSardinesonRye,photo

cream,healthyswapfor

CrostiniwithFreshRicotta,Cherries,andLemonZest,photo

Goat,Farro,andPeaShootSalad,photo

MelonwithFetaandBlackPepper,photo

QuesadillaswithCollardGreensandWhiteBeans,photo

SpinachTartwithOlive-OilCrackerCrust,photo

SquashSaladwithTomatoes,ZucchiniBlossoms,andRicotta,photo

Yogurt,Garlic-Herb,photo

Cherry(ies)

andArugulaSalad,GrilledChickenwith,photo

-CoconutSmoothie,photo

FreshRicotta,andLemonZest,Crostiniwith,photo

sweet,antioxidantsin

Chicken

Breast,Almond-Crusted,withSpinach,photo

Breasts,Ginger-Scallion,inParchment,photo

Buttermilk-Poached,withEscaroleandRadicchio,photo

-ChickpeaStew,SpicyNorthAfrican,photo

Grilled,withCherryandArugulaSalad,photo

Grilled,withCucumber,Radish,andCherryTomatoRelish,photo

PaillardswithSquashandSpinach,photo

Poached,withBokChoyinGingerBroth,photo

Soup,Almond,withSweetPotato,Collards,andGinger,photo

Stew,Mediterranean,withCouscous,photo

Stock

andTomatoSoup,SpicyIndian,photo

Chiles,roasting

Chocolate

Apricots,Hazelnuts,andHoney,Barleywith,photo

-CoconutMacaroons,photo

dark,antioxidantsin,3.1,4.1

Dark,BarkwithHazelnuts,photo

Dark,“Pudding,”photo

Dark,SpicedHot,photo

Dark,Truffles,photo

FrozenBananaswithCocoa,photo

milk,healthyswapfor

-WalnutBrownies,photo

Cholesterol,2.1,4.1,4.2,4.3,4.4,4.5

Cilantro

BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous,photo

CreamySummerSquashSoupwith,photo

detoxifyingproperties

Moroccan-SteamedSalmonwithQuinoaandCarrots,photo

Citrus.Seealsospecificcitrusfruits

detoxifyingproperties

flavoringdisheswith

SaladwithPomegranate,photo

segmenting

Cloves

Cocoapowder

Coconut

BreakfastPuddingwithSautéedNectarines,photo

-CherrySmoothie,photo

-ChocolateMacaroons,photo

digestivebenefits

oil,cookingwith

oil,digestivebenefits

Pineapple,andFlaxseed,Milletwith,photo

Pistachio-StuffedDateswith,photo

SpicyCauliflower,BokChoy,andShrimpStir-Frywith,photo

Toasted,TrailMixwith,photo

toasting

water,hydratingproperties

-WaterIcePops,photo

Water–MangoSmoothie,photo

Cod,Shrimp,andFennelSoupwithTomatoes,photo

Coffee

antioxidantsin

omitting,duringcleanse

CollardGreens

andLemon,Spaghettiwith,photo

SweetPotato,andGinger,AlmondChickenSoupwith,photo

andWhiteBeans,Quesadillaswith,photo

Couscous

MediterraneanChickenStewwith,photo

Whole-Wheat,Herbs,andZucchini,BlackCodwith,photo

Cranberries,RoastedEdamamewith,photo

Croutons,healthyswapfor

Cucumber(s)

Apple,andLemonJuice,photo

GrilledTofuwithChimichurrionToast,photo

-PearJuice,photo

Radish,andCherryTomatoRelish,GrilledChickenwith,photo

Spinach-AppleJuice,photo

andYogurtDip,Spicy,photo

andYogurtSoup,photo

DDairy.Seealsospecificdairyproducts

fermented,digestivebenefits

full-fat,noteabout

omitting,duringcleanse

Date(s)

-AlmondSmoothie,photo

No-BakeOatBarswithStrawberries,photo

Pistachio-Stuffed,withCoconut,photo

Dehydration

Detoxifyingdrinks

Detoxifyingfoods

Detoxplans

howtheywork

“sixtoskip”foods

3-DayActionPlan

21-DayActionPlan

Diabetes,2.1,4.1,4.2

Digestiveaidfoods

E

Edamame

about

Barley,andShiitakeSalad,BlackSeaBasswith,photo

BrusselsSprouts,andSpinach,Barleywith,photo

andRice,PoachedEggwith,photo

Roasted,withCranberries,photo

Egg(s)

Baked,andToastedFlatbread,SautéedMushroomswith,photo

Dashi-PoachedSweetPotatoesandGreens,photo

FrittatawithSpringVegetables,photo

Hard-Cooked,withMustard,photo

MushroomandMicrogreenOmelet,photo

Poached,SwissChardSaladwith,photo

Poached,withRiceandEdamame,photo

Poached,withRoastedTomatoes,photo

Energizingsmoothies

Escarole

MediterraneanChickenStewwithCouscous,photo

andRadicchio,Buttermilk-PoachedChickenwith,photo

Exercise,2.1,5.1,5.2,5.3

FFarro

about

cookingmethods

PeaShoot,andGoatCheeseSalad,photo

andRoastedSweetPotatoSalad,photo

SpaghettiwithFreshTomatoesandMarconaAlmonds,photo

Fats,dietary

“good”versus“bad,”

healthytypesof

saturated,2.1,4.1

transfats

Fennel

Caramelized,Celery,andSardinePasta,photo

detoxifyingproperties

andGrapefruit,PoachedSalmonwith,photo

Sautéed,BroccoliRabe,andRicotta,BrownRiceCakeswith,photo

Shrimp,andCodSoupwithTomatoes,photo

SteamedVegetableSaladwithMacadamiaDressing,photo

Sunchoke,andGreenAppleSalad,photo

Ultra-GreenJuice,photo

Fermentedfoods

Fiber

indigestive-aidfoods

flushingouttoxinswith

inlegumes

recommendeddailyamounts

typesof

inwholegrains

Fig(s)

Honey-Caramelized,withYogurt,photo

andWalnutBiscotti,photo

Fish.SeealsoAnchovy(ies);Salmon;Sardine(s)

BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous,photo

BlackSeaBasswithBarley,Shiitake,andEdamameSalad,photo

cold-water,anti-inflammatoryproperties

oily,healthyfatsin

SearedHalibutTacoswithGrapefruit-AvocadoSalsa,photo

Shrimp,Cod,andFennelSoupwithTomatoes,photo

Stock

Trout,Tomatoes,andBasilinParchment,photo

TunaandWhiteBeans,photo

Fishsauce,about

Flavor-enhancingfoods

Flaxseed

detoxifyingproperties

digestivebenefits

Pineapple,andCoconut,Milletwith,photo

Fluidintake

Foodallergies,2.1,3.1

Foodintolerances,2.1,3.1

Foodjournals

Foodlabels

Foodshopping,2.1,2.2

Freeradicals

Fruit.SeealsoBerry(ies);Citrus;specificfruits

andAlmondAlpineMuesli,photo

Dried,andNutBites,photo

frozen,buying

new,experimentingwith

GGarlic

CleansingBroth

-HerbYogurtCheese,photo

Ginger

Aloe-Vera,andOrangeSmoothie,photo

Broth,PoachedChickenwithBokChoyin,photo

digestivebenefits

Grapefruit,andCarrotJuice,photo

Pear,andOatSmoothie,photo

-ScallionChickenBreastsinParchment,photo

SpicyIndianChickenandTomatoSoup,photo

Strawberry,andGrapefruitSmoothie,photo

SweetPotato,andCollards,AlmondChickenSoupwith,photo

-WatermelonJuice,photo

Gluten-freepastas

Glutensensitivities

GoldenRules

boostenergywithleanprotein

choosingwholefoodsoverprocessed

embracingaplant-baseddiet

engaginginanactivelifestyle

establishsmartmeal-planninghabits

gettingenoughfiber

knowwhatyouarebuying

maintainhealthyperspective

payattentiontohowyoufeel

practicemindfuleating

stayhydrated

Grains.SeealsoBarley;BrownRice;Farro;Oat(s);Quinoa

Banana-AppleBuckwheatMuffins,photo

BulgurSaladwithPomegranateSeeds,photo

buyingwhole-grainproducts,2.1,4.1

cookingmethods

digestivebenefits

glossaryof

Grapes,andSage,RoastedSquashwith,photo

healthbenefits

MilletwithPineapple,Coconut,andFlaxseed,photo

Mixed-,andAlmondGranola,photo

wholeversusrefined

Granita,Watermelon-Lime,photo

Granola

Mixed-GrainandAlmond,photo

andYogurt,RoastedPlumswith,photo

Grapefruit

-AvocadoSalsa,SearedHalibutTacoswith,photo

Carrot,andGingerJuice,photo

andFennel,PoachedSalmonwith,photo

Salmon,andAvocadoSalad,photo

Strawberry,andGingerSmoothie,photo

Grapes

antioxidantsin

Grains,andSage,RoastedSquashwith,photo

andKiwi,Frozen,photo

GreenBean(s)

Carrot,andSpinachSoupwithDill,photo

Steamed,withLemon,photo

SteamedVegetableSaladwithMacadamiaDressing,photo

Greens.SeealsoArugula;CollardGreens;Kale;Spinach;Watercress

BakedSweetPotatowith,photo

Buttermilk-PoachedChickenwithEscaroleandRadicchio,photo

dandelion,detoxifyingproperties

darkleafy,antioxidantsin

Dashi-PoachedSweetPotatoesand,photo

GreenMachineSmoothie,photo

icebergcomparedwithRomaine

MediterraneanChickenStewwithCouscous,photo

MushroomandMicrogreenOmelet,photo

Pineapple-SpinachJuice,photo

andRadishes,Roasted,photo

SwissChardSaladwithPoachedEgg,photo

HHalibut,Seared,TacoswithGrapefruit-AvocadoSalsa,photo

Harissa

BellPepper,andYogurtSoup,photo

recipefor

Hazelnuts

Apricots,Chocolate,andHoney,Barleywith,photo

DarkChocolateBarkwith,photo

andOrange,RoastedSweetPeppersandCarrotswith,photo

toasting

Healthclaims,noteabout

Healthyhabits,forming,2.1,5.1

Heartdisease,2.1,2.2,4.1,4.2,4.3,4.4

Herb(s).Seealsospecificherbs

anti-inflammatoryproperties

fresh,flavoringdisheswith

-GarlicYogurtCheese,photo

GreenGoddessDip,photo

Honey

-CaramelizedFigswithYogurt,photo

digestivebenefits

Hummus,RoastedBeet–WhiteBean,photo

Hydratingdrinks

Hydration

IInflammation-fightingfoods

JJunkfood

KKale

ChipswithSesameSeeds,photo

GreenGoodnessJuice,photo

GreenMachineSmoothie,photo

PoachedEggwithRiceandEdamame,photo

andRedOnion,RoastedPortobelloswith,photo

-SunflowerSmoothie,Sweet,photo

Ultra-GreenJuice,photo

WhiteBean,andPotatoStew,photo

Kamut

about

cookingmethods

Kefir,benefitsof

Kiwi

antioxidantsin

andGrapes,Frozen,photo

LLegumes.SeealsoBean(s);Lentil(s)

cooking

digestivebenefits

generalhealthbenefits

glossaryof

rinsingandsoaking

suggesteduses

Lentil(s)

about

andArugula,WildSalmonwith,photo

BurgerswithLettuceandYogurt,photo

Red,SoupwithTurnipandParsley,photo

Lettuce

GreenMachineSmoothie,photo

icebergcomparedwithRomaine

Pineapple-SpinachJuice,photo

Liver-cleansingfoods

Lymphaticsystem

MMacadamia(s)

Dressing,SteamedVegetableSaladwith,photo

No-BakeOatBarswithStrawberries,photo

Macaroons,Coconut-Chocolate,photo

Mango

Aloe-Vera,Ginger,andOrangeSmoothie,photo

Coconut-WaterIcePops,photo

–CoconutWaterSmoothie,photo

GreenMachineSmoothie,photo

Mayonnaise,healthyswapfor

Mealplanning

Meals,planning

Meat,noteabout

Melon

withFetaandBlackPepper,photo

-MintSmoothie,photo

Ultra-GreenJuice,photo

Watermelon-GingerJuice,photo

Watermelon-LimeGranita,photo

Milk,Almond

Millet

about

cookingmethods

withPineapple,Coconut,andFlaxseed,photo

Mindfuleating

Mint

Beet,andAppleJuice,photo

BlackCodwithHerbs,Zucchini,andWhole-WheatCouscous,photo

BulgurSaladwithPomegranateSeeds,photo

digestivebenefits

andLemon,PureedPeaDipwith,photo

-MelonSmoothie,photo

Zucchini,andPistachios,QuinoaSaladwith,photo

Miso

digestivebenefits

flavoringdisheswith

-LimeBroth,BuckwheatNoodles,BokChoy,andSweetPotatoesin,photo

-VegetableSoupwithChickpeas,Breakfast,photo

Monounsaturatedfats

Mushroom(s)

BlackSeaBasswithBarley,Shiitake,andEdamameSalad,photo

button,healthyswapfor

Ginger-ScallionChickenBreastsinParchment,photo

andMicrogreenOmelet,photo

Roasted,TartineswithAvocado,photo

RoastedPortobelloswithKaleandRedOnion,photo

Sautéed,withToastedFlatbreadandBakedEggs,photo

Shiitake,andBrownRiceinParchment,photo

shiitake,anti-inflammatoryproperties,3.1,4.1

WildSalmon,Asparagus,andShiitakesinParchment,photo

NNectarines,Sautéed,CoconutBreakfastPuddingwith,photo

Noodles

Buckwheat,BokChoy,andSweetPotatoesinMiso-LimeBroth,photo

SobawithSalmonandWatercress,photo

Nori,Toasted,Salmon,andAvocado,BrownRicewith,photo

Norisprinkles,about

Nutrient-richfoods

antioxidantpowerhouses

digestiveaids

inflammationfighters

superdetoxifiers

Nut(s).SeealsoAlmond(s);Hazelnuts;Pistachio(s);Walnut(s)

andDriedFruitBites,photo

healthyfatsin

No-BakeOatBarswithStrawberries,photo

pecans,antioxidantsin

SteamedVegetableSaladwithMacadamiaDressing,photo

toasting

TrailMixwithToastedCoconut,photo

OOat(s)

about

Bars,No-Bake,withStrawberries,photo

Berry-AlmondCrisp,photo

CoconutBreakfastPuddingwithSautéedNectarines,photo

cookingmethods

FruitandAlmondAlpineMuesli,photo

Mixed-GrainandAlmondGranola,photo

Oatmeal-RaisinCookies,photo

andPeanutButter,Applewith,photo

Pear,andGingerSmoothie,photo

Oils

coconut,3.1,4.1

forcooking

nutandseed,drizzlingoverdishes

olive,3.1,4.1

safflower,4.1,4.2

Oliveoil

antioxidantsin

cookingwith

Omega-3fattyacids,4.1,4.2

Omega-3supplements

Omega-3vinaigrette,preparing

Omelet,MushroomandMicrogreen,photo

Orange(s)

Aloe-Vera,andGingerSmoothie,photo

-AvocadoSalsa,GrilledSalmonandBokChoywith,photo

FruitandAlmondAlpineMuesli,photo

andHazelnuts,RoastedSweetPeppersandCarrotswith,photo

Watercress,andSardineSalad,photo

Organicfoodlabels

P

Pantryfoods

flavorenhancers

healthyfats

legumes

smartingredientswaps

wholegrains

Papaya

anti-inflammatoryproperties

Coconut-WaterIcePops,photo

Smoothie,Spiced,photo

Parsley

CleansingBroth

GrilledTofuwithChimichurrionToast,photo

andTurnip,RedLentilSoupwith,photo

Pasta

CaramelizedFennel,Celery,andSardine,photo

cooking

FarroSpaghettiwithFreshTomatoesandMarconaAlmonds,photo

fiberin

gluten-freevarieties

servingsizes

SpaghettiwithCollardGreensandLemon,photo

whole-grainvarieties

Peach,White,andHeirloomTomatoSalad,photo

PeaDip,Puree,withMintandLemon,photo

PeanutButterandOats,Applewith,photo

Pear

CardamomQuinoaPorridgewith,photo

-CucumberJuice,photo

Oat,andGingerSmoothie,photo

PeaShoot,Farro,andGoatCheeseSalad,photo

Pecans,antioxidantsin

Pepper(s)

Bell,Yogurt,andHarissaSoup,photo

Cauliflower“Rice”Stir-FrywithPumpkinSeeds,photo

dried,flavoringdisheswith

Red,andWalnutDipwithPomegranate,photo

RoastedRed-,SaladwithAnchovyWhiteBeans,photo

roasting

Sweet,andCarrots,Roasted,withOrangeandHazelnuts,photo

Pineapple

Coconut,andFlaxseed,Milletwith,photo

Coconut-WaterIcePops,photo

GreenMachineSmoothie,photo

-SpinachJuice,photo

Pistachio(s)

healthyfatsin

Honey-CaramelizedFigswithYogurt,photo

-StuffedDateswithCoconut,photo

TrailMixwithToastedCoconut,photo

Zucchini,andMint,QuinoaSaladwith,photo

Plant-baseddiets

Plum(s)

antioxidantsin

-BlackberrySmoothie,photo

Roasted,withYogurtandGranola,photo

Polyunsaturatedfats

Pomegranate

CitrusSaladwith,photo

RedPepperandWalnutDipwith,photo

Seeds,BulgurSaladwith,photo

Portionsizes

Potato.SeealsoSweetPotato(es)

comparedwithsweetpotatoes

andWatercressSoup,photo

WhiteBean,andKaleStew,photo

Processedfoods,2.1,5.1

Protein

boostingenergywith

inlegumes

Pudding,CoconutBreakfast,withSautéedNectarines,photo

“Pudding,”DarkChocolate,photo

PumpkinSeeds

andAvocado,BrusselsSproutSaladwith,photo

BroccoliandBrownRiceSaladwith,photo

Cauliflower“Rice”Stir-Frywith,photo

Spiced,photo

toasting

QQuesadillaswithCollardGreensandWhiteBeans,photo

Quinoa

about

Black,withAvocado,Almonds,andHoney,photo

CardamomPorridgewithPear,photo

andCarrots,Moroccan-SteamedSalmonwith,photo

cookingmethods

RoastedVegetableswith,photo

SaladwithZucchini,Mint,andPistachios,photo

RRadicchioandEscarole,Buttermilk-PoachedChickenwith,photo

Radish(es)

Avocado,andBasilSoup,photo

Cucumber,andCherryTomatoRelish,GrilledChickenwith,photo

andGreens,Roasted,photo

Raisin(s)

BulgurSaladwithPomegranateSeeds,photo

-OatmealCookies,photo

Rice.SeeBrownRice

SSaffloweroil,cookingwith,4.1,4.2

Salmon

Avocado,andToastedNori,BrownRicewith,photo

Grapefruit,andAvocadoSalad,photo

Grilled,andBokChoywithOrange-AvocadoSalsa,photo

Moroccan-Steamed,withQuinoaandCarrots,photo

Poached,withFennelandGrapefruit,photo

Steamed,withAvocado,photo

andWatercress,Sobawith,photo

Wild,Asparagus,andShiitakesinParchment,photo

Wild,withLentilsandArugula,photo

Salt,seasoningwith

Sardine(s)

CaramelizedFennel,andCeleryPasta,photo

andCreamCheeseonRye,photo

SaladwithLemonandHerbs,photo

Watercress,andOrangeSalad,photo

Saturatedfats,2.1,4.1

Seeds.Seealsospecificseeds

DriedFruitandNutBites,photo

flavoringdisheswith

toasting

SesameSeeds

DriedFruitandNutBites,photo

KaleChipswith,photo

toasting

Shellfish.SeeShrimp

Shoppingstrategies,2.1,2.2

Shrimp

Cauliflower,andBokChoyStir-Fry,Spicy,withCoconut,photo

Cod,andFennelSoupwithTomatoes,photo

Sleep,2.1,5.1

“Sorbet,”MixedBerry,photo

Sourcream,healthyswapfor

Spelt

about

cookingmethods

Spices,anti-inflammatoryproperties

Spinach

Almond-CrustedChickenBreastwith,photo

-AppleJuice,photo

-BroccoliSoupwithAvocadoToasts,photo

BrusselsSprouts,andEdamame,Barleywith,photo

Carrot,andGreenBeanSoupwithDill,photo

CleansingBroth

GreenGoodnessJuice,photo

-PineappleJuice,photo

andSquash,ChickenPaillardswith,photo

TartwithOlive-OilCrackerCrust,photo

Tofu,andBrownRiceBowl,photo

–WhiteBeanDip,Warm,photo

Splitpeas,about

Squash.SeealsoZucchini

Roasted,withGrains,Grapes,andSage,photo

RoastedVegetableswithQuinoa,photo

SaladwithTomatoes,ZucchiniBlossoms,andRicotta,photo

andSpinach,ChickenPaillardswith,photo

Summer,Soup,Creamy,withCilantro,photo

winter,antioxidantsin

Stocks

Chicken

CleansingBroth

Fish

Vegetable

Strawberry(ies)

Grapefruit,andGingerSmoothie,photo

No-BakeOatBarswith,photo

Sliced,andYogurt,Whole-WheatWaffleswith,photo

Stress

Sugar,omitting,duringcleanse

“Sugar-free”claims

Sunchoke,Fennel,andGreenAppleSalad,photo

Sunflower

-KaleSmoothie,Sweet,photo

Seeds,Beet,Avocado,andArugulaSaladwith,photo

seeds,toasting

SweetPotato(es)

antioxidantsin

Baked,withGreens,photo

BuckwheatNoodles,andBokChoyinMiso-LimeBroth,photo

Chips,photo

CleansingBroth

Collards,andGinger,AlmondChickenSoupwith,photo

comparedwithpotatoes

Dashi-Poached,andGreens,photo

Roasted,andFarroSalad,photo

SwissChard

BakedSweetPotatowithGreens,photo

SaladwithPoachedEgg,photo

TTacos,SearedHalibut,withGrapefruit-AvocadoSalsa,photo

Tart,Spinach,withOlive-OilCrackerCrust,photo

Tea

antioxidantsin

Chai,Latte,photo

Green,–BlueberrySmoothie,photo

Tofu

Dashi-PoachedSweetPotatoesandGreens,photo

Grilled,withChimichurrionToast,photo

–MixedBerrySmoothie,photo

pressing

ScramblewithCotijaCheeseandTortillas,photo

Spinach,andBrownRiceBowl,photo

Tomato(es)

Cherry,Cucumber,andRadishRelish,GrilledChickenwith,photo

andChickenSoup,SpicyIndian,photo

Fresh,andMarconaAlmonds,FarroSpaghettiwith,photo

Heirloom,andWhitePeachSalad,photo

paste,flavoringdisheswith

Roasted,PoachedEggswith,photo

Shrimp,Cod,andFennelSoupwith,photo

Trout,andBasilinParchment,photo

ZucchiniBlossoms,andRicotta,SquashSaladwith,photo

Tortillas

andCotijaCheese,TofuScramblewith,photo

QuesadillaswithCollardGreensandWhiteBeans,photo

SearedHalibutTacoswithGrapefruit-AvocadoSalsa,photo

TrailMixwithToastedCoconut,photo

Transfats

Trout,Tomatoes,andBasilinParchment,photo

Truffles,DarkChocolate,photo

TunaandWhiteBeans,photo

Turmeric,digestivebenefits

TurnipandParsley,RedLentilSoupwith,photo

VVegetable(s).Seealsospecificvegetables

fermented,digestivebenefits

frozen,buying

-MisoSoupwithChickpeas,Breakfast,photo

new,experimentingwith

sea,detoxifyingproperties

seasonal,buying

Spring,Frittatawith,photo

Steamed,SaladwithMacadamiaDressing,photo

Stock

Vinaigrette,omega-3,preparing

Vinegar,flavoringdisheswith

WWaffles,Whole-Wheat,withSlicedStrawberriesandYogurt,photo

Walnut(s)

addingtosalads

anti-inflammatoryproperties

Banana-AppleBuckwheatMuffins,photo

ChocolateBrownies,photo

andFigBiscotti,photo

healthyfatsin

andRedPepperDipwithPomegranate,photo

Water,importanceof

Watercress

andAvocadoRoll,photo

detoxifyingproperties

andPotatoSoup,photo

RoastedGolden-Beet,andAvocadoSalad,photo

andSalmon,Sobawith,photo

Sardine,andOrangeSalad,photo

Watermelon

-GingerJuice,photo

-LimeGranita,photo

Wheatberries

about

cookingmethods

YYogurt

Almond-DateSmoothie,photo

-AvocadoSmoothie,photo

BellPepper,andHarissaSoup,photo

-BlueberrySmoothie,photo

Cheese,Garlic-Herb,photo

andCucumberDip,Spicy,photo

andCucumberSoup,photo

digestivebenefits

FruitandAlmondAlpineMuesli,photo

andGranola,RoastedPlumswith,photo

Honey-CaramelizedFigswith,photo

andLettuce,LentilBurgerswith,photo

RoastedCauliflowerDip,photo

andSlicedStrawberries,Whole-WheatWaffleswith,photo

ZZucchini

Blossoms,Squash,andRicotta,SquashSaladwith,photo

FrittatawithSpringVegetables,photo

Herbs,andWhole-WheatCouscous,BlackCodwith,photo

Mint,andPistachios,QuinoaSaladwith,photo