INFLAMMATION-BUSTING CHICKEN NOODLE SOUP
Now this soup is the real deal! There’s no doubt it’s tasty, but it’s also just what you need in your culinary arsenal to help knock out germs and strengthen your immune system. Just what makes it inflammation-busting? A base of bone broth, for starters, then a good sprinkle of turmeric, one of nature’s most powerful anti-inflammatories (read more about turmeric here), and lots of nutritious veggies. But what really takes it off the charts is lots and lots of garlic! Roasting mellows the bite of the garlic and brings out its natural sweetness, so you can really load up on it. Take that, flu season! Serves 4 to 6
2 quarts Basic Bone Broth made with chicken bones
2 pounds bone-in chicken breasts or thighs
Sea salt
Cloves from 3 heads Toaster Oven Roasted Garlic
¾ teaspoon ground turmeric
2 carrots, parsnips, or turnips, peeled and chopped
1 large tomato, chopped (optional)
About 4 cups leafy greens, such as spinach, stemmed beet greens, chard, or kale, chopped or torn into bite-size pieces
4 ounces cooked rice vermicelli or other thin noodles Tamari or soy sauce, fish sauce, or a combination Fresh lemon or lime juice
Chopped fresh herbs, such as scallions, cilantro, mint, or dill
Sliced fresh jalapeño, serrano, or other chile, or a hit of hot sauce
Pour the broth into a large saucepan and bring to a boil over medium-high heat. Add the chicken and season with salt. Reduce the heat to medium-low, cover, and cook until the chicken is cooked through, 20 to 25 minutes. Transfer the chicken to a plate to cool, then pick the meat off the bones and shred it with two forks or your fingers.While the chicken is cooling, remove 1 cup of the broth from the pot and pour it into a blender. Add the roasted garlic and blend until smooth.Add the turmeric and carrots to the broth in the pot and cook until the carrots are softened, about 5 minutes. Add the tomato (if using) and cook for 1 minute, then add the greens and cook for another minute or two, until wilted. Return the chicken to the pot and add the noodles and blended garlic. Season with the perfect amount of tamari and lemon juice for your taste. Spoon into bowls, top with your choice of herbs and chiles, and serve.
Swap It Out
• This is my go-to chicken soup recipe, and it’s widely open to interpretation and reinvention every time you make it, for a slightly different soup every time. The basics are a base of bone broth, plus a firm vegetable such as carrot or parsnip, leafy greens, and flavorings such as tamari, fish sauce, and citrus. Then the final product is
entirely up to you!
• If you’ve got chicken left over from last night’s roast, shred it and skip the poaching.
• After you’ve removed the chicken meat from the bones, save the bones to include them in your next batch of Basic Bone Broth.
• Shake a sprinkle of dulse granules into your soup. Read more about this flavor- and nutrition-enhancing seaweed here.
• Poach two batches of chicken; shred and store one batch in the freezer to have ready for recipes that call for cooked chicken, such as my Chicken and Egg Breakfast Tacos or Cheddar Chicken Enchilada Skillet.
• Add a little Secret White Sauce to your soup.
TOASTER OVEN ROASTED GARLIC
Roasted garlic adds a depth of flavor to your dishes, from soups to salad dressings to mashed potatoes. It’s simple to make, and you can roast several heads at a time and store them in the fridge to use whenever you like. And you don’t even have to turn on the oven—you can roast your garlic right in a toaster oven. But you certainly can use the oven if you want to make multiple heads of roasted garlic at a time.
Garlic heads (as many as you wish) Extra-virgin olive oil
Preheat the toaster oven to 400°F.
Peel the papery outer skin from the garlic heads, leaving the cloves intact. Cut ¼ to
½ inch o= the top of each garlic bulb to expose the top of the cloves. Place each head on a square of aluminum foil, drizzle lightly with oil, and wrap it up. Place in the toaster oven and roast for about 45 minutes, until the garlic is completely softened and lightly browned. Remove from the toaster oven, open the foil, and let cool until you can handle it easily. Squeeze the garlic from the skins. If not using right away, store in a covered container in the refrigerator for up to 1 week.
CURRIED CARROT AND SWEET POTATO SOUP
This soup is often on the menu when I have friends over for dinner! It’s easy to prepare and visually striking, and the flavors are equally impressive.The secret to a fresh-tasting curried soup is a light hand with the curry powder and just the right amount of coconut milk for a rich but not overly heavy texture. Curry powder typically gets its golden color from one of my favorite spices, turmeric. I add a little extra turmeric for its amazing health bene>ts and to enhance the orange in the vegetables. Serve this soup piping hot, at room temperature, or lightly chilled. I usually make extra, because it tastes even better the second day, after the Favors have had some time to mingle. It freezes well, too! Serves 4 to 6
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 large red onion, chopped
2 garlic cloves, chopped
1 (1-inch) piece fresh ginger, peeled and finely chopped
½ teaspoon ground cumin
½ teaspoon ground turmeric
Pinch of cayenne pepper (optional)
1 teaspoon mild curry powder
8 ounces carrots, cut into ½-inch-thick slices
1 large sweet potato (about 12 ounces), peeled and cut into ½-inch chunks
5 cups Very Veggie Broth, Basic Bone Broth, or good-quality store-bought broth
¾ cup unsweetened coconut milk
1½ teaspoons sea salt, plus more to taste
1 teaspoon grated orange zest
3 tablespoons fresh orange juice
1 teaspoon grated lime zest
1 tablespoon fresh lime juice, plus more to taste
Chopped fresh cilantro
In a large saucepan, heat the oil over medium-high heat. Add the onion and cook, stirring, until softened and well browned, about 10 minutes. Add the garlic and ginger and cook for about 1 minute, until aromatic. Add the cumin, turmeric, cayenne (if using), and curry powder and cook, stirring, for about 1 minute, until aromatic, adding a tiny bit of water if the mixture starts to stick to the bottom of the pan. Add the carrots, sweet potato, broth, coconut milk, and salt, increase the heat to high, and bring to a simmer. Reduce the heat to medium-low, cover, and cook until the carrots and sweet potato are softened, about 30 minutes. Add the orange zest, orange juice, lime zest, and lime juice.
Working in batches, transfer the soup to a blender and blend until smooth (be careful when blending hot liquids). Return the soup to the saucepan, taste, and add more salt and/or lime juice if needed. Spoon into bowls and serve with a drizzle of oil and a sprinkle of cilantro on top.
Swap It Out
• Use all carrots or all sweet potato.
• Use hot curry powder if you’d like more heat.
Add a little Secret White Sauce to the soup.
TURMERIC: THE GOLDEN-COLORED SUPER SPICE
It gives mustard its bright yellow color, it’s a backbone ingredient in Indian curry powder, and it’s one of the strongest natural anti-inflammatories around. Turmeric outperforms pharmaceuticals in many studies on inflammation thanks to curcumin, the pigment responsible for its color. Curcumin shows potential to relieve arthritis, keep away various cancers, and prevent Alzheimer’s disease. In India, where turmeric is an everyday ingredient in curries, the rate of Alzheimer’s is among the world’s lowest.
How to get more turmeric into your diet? Enjoy it in curries, like the one here, or add a little to your scrambles, meat dishes, soups, stews, bone broth, smoothies, tea, or even dessert (see here). Turmeric has a mild flavor, so a little will enhance the color but won’t change the flavor of your food. I put it in just about everything I can to make sure I get it into my system daily!
TOMATO AND ROASTED GARLIC CREAM SOUP
Tomatoes are a summer treat, but I always find myself craving a hot bowl of tomato soup when the weather cools down, just as tomato season ends. Of course preserving tomatoes is an option, but the process is too involved for my busy lifestyle. This is why I have made good-quality canned tomatoes my friend! Canned tomatoes have a whole lot of their anti-cancer antioxidant lycopene intact, and I make sure the brand I choose comes in a BPA-free can (see here). Coconut milk and an ample amount of roasted garlic give creamy body and flavor to this dairy-free soup. Serves 4 to 6
1 tablespoon extra-virgin olive oil
1 medium yellow onion, chopped
2 sprigs fresh thyme
1½ teaspoons dried oregano
¼ teaspoon red pepper flakes
1 tablespoon sherry vinegar, plus more to taste
1 (28-ounce) can diced tomatoes with juices
1½ cups Very Veggie Broth, Basic Bone Broth, or good-quality store-bought broth
1½ teaspoons sea salt, plus more to taste
Cloves from 1 head Toaster Oven Roasted Garlic
1 (14-ounce) can unsweetened coconut milk
1 tablespoon pure maple syrup, or to taste
1 tablespoon minced fresh flat-leaf parsley
In a medium saucepan, heat the oil over medium heat. Add the onion and thyme and cook, stirring occasionally, until the onion is softened and lightly colored, about 10 minutes. Add the oregano and red pepper flakes and cook for about 2 minutes, until aromatic. Add the vinegar and cook for 1 minute, stirring to release any browned bits from the bottom of the pan. Add the tomatoes and their juices to the pan, then add the broth and salt, increase the heat to high, and bring to a simmer. Reduce the heat to medium-low, cover, and simmer for 30 minutes to blend the flavors. Turn off the heat.
Remove and discard the thyme sprigs. Transfer the soup to a blender, add the roasted garlic, and blend until smooth. Return the soup to the pan and add the coconut milk and maple syrup. Bring to a simmer over medium heat and cook for 5 minutes. Taste and add more salt and/or vinegar if needed. Spoon into bowls, top with the parsley, and serve.
Swap It Out
• Add 1 cup cooked cannellini beans to pack your soup with protein.
• Use rosemary instead of parsley.
Add a little Secret White Sauce to the soup.
PASS ON THE BPA, PLEASE!
I urge you to choose tomatoes from a can that’s free of the synthetic estrogen BPA (bisphenol A). And do the same when you’re buying canned beans, other canned foods, and foods or drinks packaged in plastic. Many studies show that BPA causes or is linked to a host of health problems, including fertility issues, increased risk for cancer, and impaired brain development, in particular for developing fetuses and infants. The term synthetic estrogen alone tells me that it’s probably something I want my family toavoid! BPA is most commonly used in plastic bottles and canned foods, with about 75 percent of cans being lined with it (even organic food can be put into BPA-lined cans). The good news is that more and more companies are opting out of BPA; go to the Environmental Working Group’s website (ewg.org) to find out which ones and show your support for them at the supermarket.
MUSHROOM BARLEY SOUP WITH MINI MEATBALLS
Mini meatballs speckled with dill make this thick, stewlike mushroom barley soup a hearty starter or meal in a bowl. Serve it with a salad accompaniment such as my Simple Red Cabbage Salad.
The meatballs can be made in advance and kept in the refrigerator until you’re ready to add them to the soup. And why not double the meatballs and freeze them for future batches of mushroom barley soup? Or you could pop a few of them into some simmering bone broth (here), add a whole grain and greens, and an impromptu dinner is ready to put on the table. To freeze the meatballs, place them on a baking sheet with some space between each and freeze for 1 to 2 hours, until solid, then transfer them to a freezer bag and freeze until ready to use. Serves 4 to 6 (makes about 8 cups)
2 tablespoons extra-virgin olive oil
2 large shallots, finely chopped
1 medium carrot, finely chopped
1 large celery stalk, finely chopped
4 garlic cloves, finely chopped
1 pound cremini mushrooms, sliced
Sea salt
¼ cup sherry (optional)
6 cups Basic Bone Broth, Very Veggie Broth, or good-quality store-bought broth
1 tablespoon tamari or soy sauce
½ cup pearl barley
½ teaspoon freshly ground black pepper
MEATBALLS
8 ounces ground beef
1 large egg, beaten
½ cup Sprouted Wheat Bread Crumbs or store-bought whole-grain bread crumbs
½ teaspoon dill seeds
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon sea salt
¼ teaspoon red pepper flakes (optional)
3 tablespoons minced fresh dill
3 ounces green beans, thinly sliced (about 1 cup)
2 teaspoons fresh lemon juice, or to taste
Sea salt and freshly ground black pepper
2 tablespoons chopped fresh dill
Sour cream or plain Greek yogurt (optional)
In a large saucepan, heat the oil over medium heat. Add the shallots, carrot, and celery and
cook until starting to soften, about 5 minutes. Add the garlic and cook for about 2 minutes, until fragrant. Add the mushrooms and a pinch of salt, cover, and cook, opening the lid to stir a couple of times, until the mushrooms soften and release their liquid, about 10 minutes (covering the pan keeps the mushrooms from sticking and avoids the need for additional oil). Uncover, increase the heat to medium-high, and cook for 5 minutes more, or until the liquid released by the mushrooms has mostly evaporated. Add the sherry (if using) and cook until it has evaporated, about 2 minutes. Add the broth, tamari, barley, 2 teaspoons salt, and the pepper and bring to a boil. Reduce the heat to low, cover, and cook until the barley is nearly tender, about 30 minutes. Meanwhile, to make the meatballs: In a medium bowl, combine the beef, egg, bread crumbs, dill seeds, garlic powder, onion powder, salt, red pepper Fakes (if using), and fresh dill. Mix well with your hands to thoroughly incorporate the ingredients. Rinse your hands to remove any stickiness from the meat, then form the mixture into about 1-inch rounds (to make about 18 meatballs).
Add the meatballs to the soup in a circular fashion around the pan, pushing them down a little to submerge them. Return the soup to a simmer, then cover, reduce the heat to low, and simmer until the meatballs are just about cooked through, about 5 minutes. Uncover, add the green beans, and cook until the meatballs are fully cooked through, the barley is tender, and the green beans are crisp-tender, about 3 minutes.Stir in the lemon juice, taste, and adjust the seasonings with more salt, pepper, and/or lemon juice if needed. Stir in the fresh dill, spoon into bowls, and serve, topped with a spoonful of sour cream if you like. The soup may thicken as it sits; add more bone broth or water to thin it out.
Swap It Out
• Substitute white button mushrooms or portobellos for the creminis.
• Add caraway seeds to the meatballs in place of the dill seeds.
• Serve with my Fennel and Jicama Salad and swap in fennel fronds for the fresh dill, getting two recipes out of one ingredient!
• Use another meat such as ground turkey, chicken, or lamb instead of the beef. Or for a simplified, any-night version of mushroom barley soup, skip the meatballs and add shredded cooked meat at the end.
• To make the soup a vegan one, use Very Veggie Broth and swap in chickpeas or tofu for the meatballs.
• While barley contains gluten, it has less gluten than wheat, making mushroom barley soup an option for those of us limiting but not eliminating gluten. If further limiting
or eliminating the gluten, see the following options.
• Try spelt or einkorn instead of the barley. Both are wheat varieties, but ancient ones that haven’t been subject to the hybridization of modern wheat. Some people with wheat sensitivities do better with these. Add up to 10 minutes additional cooking time.
• To make this recipe completely gluten-free, substitute short-grain brown rice for the barley and use gluten-free bread crumbs.
5 slices sprouted-wheat bread, defrosted if frozen
1 tablespoon extra-virgin olive oil
2 teaspoons Italian seasoning (optional)
¾ teaspoon garlic powder
¾ teaspoon sea salt
Preheat the oven to 350°F.
Tear the bread into small pieces. Place in a food processor and process into coarse crumbs. Use the crumbs fresh for meatballs or to top a casserole or to add a crisp topping to anything that’s going under the broiler.
Spread the bread crumbs in an even layer on a rimmed baking sheet. Bake, stirring occasionally, until browned and dry. Immediately transfer the bread crumbs to a large bowl (while they are still hot, they will better absorb the oil), drizzle with the oil, add the Italian seasoning (if using), garlic powder, and salt, and toss to coat. If you’d like >ne bread crumbs to use as a breading, return the bread crumbs to the food processor and process until
>nely ground. The bread crumbs will keep in an airtight container in the refrigerator for up to 1 month or frozen for up to 3 months.
Sprouted Wheat Bread Crumbs
A sprouted grain is one that is soaked until it begins to sprout. Sprouting helps break down the proteins and carbohydrates in grains and makes the grain easier to digest, which is why I like to buy sprouted-grain bread and make bread crumbs out of it. If sprouted-grain bread is unavailable or gluten is an issue, use another type of whole- grain bread or gluten-free bread. Sprinkle coarse bread crumbs over pasta, greens, or soup, or grind them finely to coat chicken or other proteins. Makes about 3 cups coarse bread crumbs or about 2 cups fine bread crumbs5 slices sprouted-wheat bread, defrosted if frozen
1 tablespoon extra-virgin olive oil
2 teaspoons Italian seasoning (optional)
¾ teaspoon garlic powder
¾ teaspoon sea salt
Preheat the oven to 350°F.
Tear the bread into small pieces. Place in a food processor and process into coarse crumbs. Use the crumbs fresh for meatballs or to top a casserole or to add a crisp topping to anything that’s going under the broiler.
Spread the bread crumbs in an even layer on a rimmed baking sheet. Bake, stirring occasionally, until browned and dry. Immediately transfer the bread crumbs to a large bowl (while they are still hot, they will better absorb the oil), drizzle with the oil, add the Italian seasoning (if using), garlic powder, and salt, and toss to coat. If you’d like >ne bread crumbs to use as a breading, return the bread crumbs to the food processor and process until
>nely ground. The bread crumbs will keep in an airtight container in the refrigerator for up to 1 month or frozen for up to 3 months.
SIMPLE RED CABBAGE SALAD
This salad is a staple in my house because it is so easy to make. I prepare a big batch of it at the beginning of the week so it’s ready to serve with my meals for several days. It’s quicker than a typical salad and goes well alongside fish, chicken, beef, and vegetarian mains and is adaptable to whatever other vegetables you want to add. This is my bare- bones, get-dinner-to-the-table-in-a-flash version of cabbage salad. I’ve also shared some suggestions for when you have time to fancy it up!Because cabbage is >rm, it keeps for days without getting soggy, which makes it easy to get some raw veggies into your meals regardless of what else is on the menu. Sometimes I’ll massage the cabbage for a few seconds with a pinch of salt to start to soften it before dressing and serving. Serves 4 to 6
1 small red cabbage (about 2 pounds), cored and shredded
2 tablespoons fresh lemon juice, plus more to taste
1 tablespoon honey or pure maple syrup
¾ teaspoon garlic powder
¾ teaspoon onion powder
1 teaspoon sea salt, plus more to taste
½ teaspoon freshly ground black pepper
1½ tablespoons extra-virgin olive oil
Place the cabbage in a large bowl. In a small bowl, whisk together the lemon juice, honey, garlic powder, onion powder, salt, and pepper. Add the oil and whisk until emulsified. Add the dressing to the cabbage and toss to coat. Taste and add more salt and/or lemon juice if needed.
Swap It Out
When I have a little more time, I like to supplement my salad by adding ½ jalapeño, chopped; a grated carrot or parsnip; 2 tablespoons finely chopped fresh flat-leaf parsley, mint, or cilantro; and 2 scallions, white and light green parts thinly sliced.
• Add some sauerkraut to your salad for a mixed raw and fermented cabbage salad. See here for how to make your own, or check the refrigerator section of the supermarket and look for the words live, raw, unpasteurized, or contains live and active cultures
on the label. Pickles on the shelf are pasteurized and contain no live cultures. Or take it a step further and make your own pickles; learn how here.
• Add a drizzle of flax oil just before serving.
CANCER-FIGHTING CRUCIFERS
One of the most powerful anti-cancer upgrades you can make to your diet is to eat more cruciferous veggies. You’ve got quite a few to choose from: arugula, bok choy, broccoli, Brussels sprouts, cabbage (red and green), cauliflower, collard greens, horseradish, kale, mustard greens, radishes, rutabaga, turnips, and watercress are all cruciferous vegetables. Cruciferous vegetables are high in vitamins, minerals, and fiber, and a diet rich in crucifers has been correlated with a lower risk for a variety of cancers. Glucosinolates, a group of sulfur-containing compounds that give crucifers their pungent bite, may be responsible for their anti-cancer effects. And these effects may be multiplied when you eat your crucifers raw. That’s why I like to add a raw element, often my favorite crucifer—red cabbage—to many of my meals. Red cabbage contains a bonus plant-based chemical called anthocyanin polyphenols, which account for its red color, work as an antioxidant, and protect the body against free radicals and cancer and other diseases. These are the same polyphenols that are famously found in berries, red and purple grapes, and red wine. Note that large amounts of raw crucifers may interfere with the incorporation of iodine into the thyroid hormone, so those with thyroid conditions might consider enjoying their crucifers cooked more often than raw.
HEIRLOOM TOMATOES WITH GOAT CHEESE, CAPERS, AND FRESH HERBS
As soon as I set this salad down on the table, it steals the show! It has a beautiful, bright presentation, and the aroma from the fresh herbs is hard to resist.With their often whimsical names—Early Girl, Green Zebra, Hillbilly, Moneymaker, Tiny Tim, and Yellow Pear, to name a few—heirloom tomatoes are fun to shop for and a highlight of summer. Heirlooms are non-hybrid tomatoes, which means they aren’t uniform in color, size, shape, or Favor the way a typical supermarket tomato is, and they o=er a totally new tasting experience with every type. Look for local varieties at your neighborhood farmers’ market or greengrocer. A good tomato speaks for itself—a light drizzle of olive oil, Faky sea salt, and a scattering of fresh herbs are all you need to showcase nature’s perfection. Serves 4
2 large heirloom tomatoes (or a mixture of sizes), cut into wedges
1 teaspoon capers in brine, drained
½ ounce soft goat cheese, at room temperature
1 to 2 teaspoons caper brine, to taste
Extra-virgin olive oil
Handful of small mixed fresh herb leaves, such as mint, cilantro, parsley, basil, Thai basil, and/or thyme, or a single herb
Flaky sea salt
Coarsely cracked black pepper
Arrange the tomato wedges decoratively on a platter. Scatter the capers around the tomatoes, then do the same with the goat cheese. Carefully drizzle the caper brine over the tomatoes to lightly season them. Drizzle some oil all over, then arrange the herbs over the platter. Sprinkle with salt and finish with a generous grinding of pepper. Serve immediately.
Swap It Out
• Skip the goat cheese to make the salad dairy-free.
• Drizzle a little truffle oil over the tomatoes for a special treat. Or swap in truffle salt for the sea salt.
• Use mozzarella slices in place of the goat cheese.
• Grow your own windowsill or porch herb garden. Most recipes call for a small
amount of herbs; a snip from a pot guarantees freshness and saves on grocery bills. If you live in an apartment, you can set up a small garden next to a sunny window.
• Swap in pickle juice (here) for the caper juice for a dash of live and active cultures.
SALT MATTERS
Our bodies need salt to survive, and if you want your food to have flavor, you’ve got to add some salt to it! Salt doesn’t just make food salty; it brings out the natural flavors in the food as well. My choice for salt is 100 percent unrefined sea salt, as it contains a host of trace minerals that are essential to our well-being, making it well worth its salt! You won’t find those minerals in table salt, as they are stripped away through processing; table salt is also fortified with unnatural additives. A “pure” white color typically indicates a refined salt—even if it is sea salt—so you’ll be safe to pick a salt that is off-white to gray or pink. Flaky sea salt makes a lovely finish to salads. By choosing unprocessed foods and seasoning with unprocessed sea salt, you’ve instantly upgraded your diet!FENNEL AND JICAMA SALAD WITH LEMON AND PINK PEPPERCORN DRESSING
This salad is all about the crunch! Fennel, cucumber, and jicama, a root veggie best enjoyed raw to make the most of its crispy texture, join forces in this lemony, light salad. Pink peppercorns add a pretty burst of color and delicate fruity flavor, but if they aren’t available, feel free to swap in extra cracked black pepper. Serves 4
¼ cup sun-dried tomatoes (not packed in oil)
3 tablespoons extra-virgin olive oil
¼ cup fresh lemon juice
¾ teaspoon flaky sea salt, or to taste
1 teaspoon pink peppercorns, lightly crushed with your fingers, plus more for garnish
1 large fennel bulb, halved, cored, and thinly sliced, fronds reserved
1 small jicama (about 1¼ pounds), peeled, halved, and cut into thin matchsticks
1 small cucumber, peeled and chopped
1⁄3 cup black olives, pitted and sliced
1 ounce feta cheese, crumbled
Coarsely cracked black pepper
Place the sun-dried tomatoes in a small bowl and add hot water to cover. Set aside for about
20 minutes, then drain and thinly slice them.
Meanwhile, in a small lidded jar, combine the oil, lemon juice, salt, and pink peppercorns. Cover and shake until emulsified.
Finely chop the fennel fronds to make ¼ cup and set aside.
In a large bowl, combine the fennel, jicama, cucumber, olives, and sun-dried tomatoes. Add the dressing and toss to coat. Stir in the fennel fronds and cheese, >nish with a little salt, a couple of grinds of pepper, and a sprinkling of pink peppercorns lightly crushed between your fingers. Spoon into bowls and serve.
Swap It Out
• Serve on a bed of arugula or mixed field greens.
• Add ½ cup cooked white beans for protein.
AVOCADO, ASPARAGUS, AND ARTICHOKE SALAD
Oh, how I love all the ingredients in this salad! I just had to bring them together on one plate. Artichoke hearts preserved in olive oil are a treat, and with every jar there’s ample flavorful oil just waiting to be transformed into dressing! Add a little lemon juice, adjust the seasonings, partner the hearts with crisp and creamy veggies, and a scrumptious salad is yours to bring to the table. This goes nicely with my Seared Steak and Spinach.It’s easiest to cook asparagus in a wide skillet or sauté pan (there are special asparagus steamers, and if you got one as a wedding present, now’s the time to pull it out; otherwise, there’s no need to go out and buy one), where it will >t without bending, and you can pick out thinner spears with tongs earlier so they don’t get overcooked. Serves 4
1 (6-ounce) jar artichoke hearts in extra-virgin olive oil
Sea salt
1 bunch thin asparagus, woody ends snapped off
1 avocado, pitted, peeled, and sliced
Fresh lemon juice
1 tablespoon finely chopped fresh flat-leaf parsley
2 tablespoons pine nuts, toasted
Remove the artichoke hearts from the oil and slice them. Place them in a bowl and add the oil from the jar.Fill a bowl with water and ice. Fill a wide skillet or sauté pan with water and bring to a boil over high heat. Salt the water, then add the asparagus and return to a simmer. Reduce the heat to medium and cook for 3 to 5 minutes, until the asparagus is crisp-tender when pierced with the tip of a paring knife. Using tongs, remove the asparagus from the water and place it in the ice water for about 20 seconds, until fully cooled. Drain and place on a paper towel–lined plate to absorb excess water.Chop the asparagus and add it to the bowl with the artichoke hearts. Add the avocado and add lemon juice and additional salt if needed. Top with the parsley and pine nuts, spoon onto plates or bowls, and serve.Blanch your asparagus in Basic Bone Broth; after you remove the asparagus, add the woody stems, cook for about 20 minutes, then strain to make a light asparagus sipping broth or base for another soup. Or freeze the stems and cook them with your next batch of broth with the other vegetables.
ARTICHOKES: THE HEART OF THE MATTER
Early spring is artichoke season, with annual festivals celebrating the vegetable around the world. We have a huge one right here in my home state of California, in the city of Castroville, “The Artichoke Center of the World.” I love artichokes, from the leaves to the heart. And speaking of heart, did you know that artichokes are a heart-healthy food? They are known to regulate cholesterol and triglycerides, and their potassium content can help lower blood pressure. Artichokes contain a good amount of folic acid, crucial for women who are pregnant or looking to get pregnant. We all know about the antioxidant properties of dark chocolate, blueberries, and red wine, but did you know that artichokes also score high in the antioxidant department? And thanks to their high fiber content, artichokes help with digestion to keep you regular, and their natural diuretic properties combat bloating and water retention so you can look your best!
SHAVED BEET, ENDIVE, AND CHICKPEA SALAD WITH TAHINI GARLIC DRESSING
I never had the pleasure of tasting a beet until I was in my mid-twenties. Before then, beets were a veggie I would pass right by at the salad bar. But once I tasted fresh beets marinated in a citrus vinaigrette, I fell all the way in love with them.Beets can take a long time to roast, steam, or boil; eating them in the raw is a quick- to-the-table alternative way to enjoy this hearty root. All you need to do to eat your beets uncooked is to slice them super-thin using either a vegetable peeler or a mandoline slicer, if you happen to have one. Red, yellow, or candy-stripe beets all make a striking presentation in this salad; yellow provides the most contrast, and red may lend a light pink hue to the entire salad. Sturdy endive joins forces with the beets, chickpeas add protein, and a thick tahini-based dressing with bold lemony Favors brings it all together. Add a grain such as black rice (here) to upgrade your side salad to supper. Serves 4
DRESSING
3 tablespoons fresh lemon juice
¼ cup tahini
¼ cup extra-virgin olive oil
¼ cup water
3 garlic cloves, cut in half
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 teaspoon chopped fresh flat-leaf parsley or cilantro
SALAD
2 small beets, peeled and sliced paper-thin using a vegetable peeler or mandoline
2 medium Belgian endives, leaves separated and coarsely chopped
1 cup cooked chickpeas (see here)
4 cups arugula leaves
1 scallion, cut into thin slices on an angle
1 tablespoon tan or black sesame seeds
To make the dressing: Combine all the dressing ingredients except the parsley in a blender and blend until smooth. Add the parsley and blend for a couple of seconds just to combine.
To make the salad: Combine the beets, endive, and chickpeas in a salad bowl. Add about half the dressing and toss to coat. Add the arugula and toss to coat again. Add more dressing if needed. Divide the salad into bowls, sprinkle with scallion slices and sesame seeds, and serve.
Finish the salad with a drizzle of flax oil.
SHAVED BEET, ENDIVE, AND CHICKPEA SALAD WITH TAHINI GARLIC DRESSING
DRESSING
3 tablespoons fresh lemon juice
¼ cup tahini
¼ cup extra-virgin olive oil
¼ cup water
3 garlic cloves, cut in half
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 teaspoon chopped fresh flat-leaf parsley or cilantro
SALAD
2 small beets, peeled and sliced paper-thin using a vegetable peeler or mandoline
2 medium Belgian endives, leaves separated and coarsely chopped
1 cup cooked chickpeas (see here)
4 cups arugula leaves
1 scallion, cut into thin slices on an angle
1 tablespoon tan or black sesame seeds
To make the dressing: Combine all the dressing ingredients except the parsley in a blender and blend until smooth. Add the parsley and blend for a couple of seconds just to combine.
To make the salad: Combine the beets, endive, and chickpeas in a salad bowl. Add about half the dressing and toss to coat. Add the arugula and toss to coat again. Add more dressing if needed. Divide the salad into bowls, sprinkle with scallion slices and sesame seeds, and serve.
Finish the salad with a drizzle of flax oil.
EDAMAME SUCCOTASH SALAD
I’ve never been a fan of lima beans, but I love a good succotash. So I found a way to make succotash to my liking—by swapping in fresh soybeans, known as edamame, for the lima beans that typically join up with corn and peppers to make this dish. If you see fresh edamame in the pod at your farmers’ market, now’s your chance to try it! Edamame in the pod looks a little like green beans, and the pods are sometimes still attached to the stem when you find them at the market. Frozen edamame—either in the pod or shelled—is an easy alternative; you’ll find it in the frozen vegetable aisle. The corn can be added to the salad bowl in the raw, freshly cut off the cob, or cooked briefly to bring out its natural sweetness. Serves 4
DRESSING
1 tablespoon apple cider vinegar
1½ teaspoons grated lemon zest
2 tablespoons fresh lemon juice, or to taste
2 teaspoons Dijon-style mustard
1½ tablespoons honey
1 teaspoon sea salt, or to taste
½ teaspoon freshly ground black pepper
¼ cup extra-virgin olive oil
2 tablespoons minced fresh tarragon
2 tablespoons minced fresh mint
A sprinkling of feta cheese (optional)
SALAD Sea salt
1 pound fresh or frozen edamame in the pod, or 2 cups (10 ounces) shelled frozen edamame
1½ cups corn kernels (from 2 ears of corn) or thawed frozen corn kernels
½ small red onion, chopped
1 roasted or fresh red bell pepper, finely chopped
1 or 2 jalapeños, finely chopped (seeded for milder tastes)
1 cup cherry tomatoes, quartered
To make the salad: Bring a large saucepan of water to a boil and salt the water. Add the edamame and cook for 3 to 5 minutes, until the beans are bright green. Scoop the edamame out of the water and drain. If using edamame in the shell, pop the beans out of their shells (if you’ve got kids, get them to join in on the fun!). If you’d like to cook your corn (leaving it raw is an equally good option), return the water to a boil, add the corn, and cook until crisp-tender, about 2 minutes. Drain and let cool.
In a salad bowl, combine the edamame, corn, onion, bell pepper, jalapeños, and tomatoes and toss to combine. To make the dressing: In a small bowl, whisk together the vinegar, lemon zest, lemon juice, mustard, honey, salt, and pepper. Add the oil and whisk until emulsified. Add the dressing, tarragon, and mint to the salad and toss to coat. Taste and add more lemon juice and/or salt if needed. Spoon into bowls and serve, topped with a sprinkling of cheese, if you like.
Swap It Out
Use sliced (½-inch-thick) green beans or chopped and seeded cucumber in place of the edamame, or go traditional and use lima beans.
1½ tablespoons minced celery
1½ tablespoons minced carrot
3 tablespoons minced “live” pickles, homemade (here) or store-bought
2 teaspoons finely chopped fresh flat-leaf parsley or celery leaves
2 tablespoons olive oil mayonnaise, plus more if needed
½ teaspoon grated lime zest
2 teaspoons fresh lime juice, plus more to taste
Splash of pickle juice from the jar, plus more if needed
½ teaspoon chili powder
Sea salt and freshly ground black pepper
• Use sauerkraut (see here for my recipe) or another pickled vegetable in place of the pickles.
• Use Greek yogurt instead of mayo.
• Use canned salmon instead of tuna.
• Choose a pickle from the refrigerated section of the supermarket and look for the words live, raw, unpasteurized, or contains live and active cultures on the label. Pickles on the shelf are pasteurized and contain no live cultures. Or take it a step
further and make your own pickles; learn how here.
• If you’re looking to reduce your calories, use tuna packed in water rather than oil.
• Choose a mayonnaise based on an unrefined oil such as extra-virgin olive oil. Or try one of the tasty new avocado-based mayos on the market or a vegan mayonnaise.
DON’T LEAVE OUT THE CELERY LEAVES
TUNA AND PICKLE SALAD
Who knew that tuna salad could be a source of live and active cultures! Pickles add an addictively delicious tang to this American classic. Go ahead and try this salad on a bed of lettuce leaves or kale, or serve it classic sandwich-style on whole-grain bread. Makes about 1 cup
1 (5-ounce) can chunk white tuna in olive oil1½ tablespoons minced celery
1½ tablespoons minced carrot
3 tablespoons minced “live” pickles, homemade (here) or store-bought
2 teaspoons finely chopped fresh flat-leaf parsley or celery leaves
2 tablespoons olive oil mayonnaise, plus more if needed
½ teaspoon grated lime zest
2 teaspoons fresh lime juice, plus more to taste
Splash of pickle juice from the jar, plus more if needed
½ teaspoon chili powder
Sea salt and freshly ground black pepper
Place the tuna in a large bowl. Add the celery, carrot, pickles, parsley, mayonnaise, lime zest, lime juice, pickle juice, and chili powder. Season with salt and pepper and stir with a fork to combine, breaking up any large chunks of tuna. Taste and adjust the consistency and seasonings, adding more mayonnaise, lime juice, pickle juice, or salt as needed.
Swap It Out
• Use Avocado Caesar (here) dressing in place of the mayonnaise.• Use sauerkraut (see here for my recipe) or another pickled vegetable in place of the pickles.
• Use Greek yogurt instead of mayo.
• Use canned salmon instead of tuna.
• Choose a pickle from the refrigerated section of the supermarket and look for the words live, raw, unpasteurized, or contains live and active cultures on the label. Pickles on the shelf are pasteurized and contain no live cultures. Or take it a step
further and make your own pickles; learn how here.
• If you’re looking to reduce your calories, use tuna packed in water rather than oil.
• Choose a mayonnaise based on an unrefined oil such as extra-virgin olive oil. Or try one of the tasty new avocado-based mayos on the market or a vegan mayonnaise.
DON’T LEAVE OUT THE CELERY LEAVES
We all know what to do with the stalks, but did you know you can use the leaves, too? They taste a lot like parsley, and you can use them in much the same way, chopped and added to salads, soups, and more. And whatever you don’t use, save to flavor your next pot of Very Veggie Broth or Basic Bone Broth.
quinoa, and you’ve made your Caesar a meal. And dulse, a type of seaweed, takes this salad to the next level. Read more about this superfood that even kids will love here. You’ll have a little dressing left over; you can use it to make my Tuna and Pickle Salad or to toss with a simple bowl of sturdy greens. Shake or whisk the dressing well before using. Serves 4 to 6 (makes about ¾ cup dressing)
DRESSING
½ small ripe avocado, peeled and chopped
2 tablespoons water
1 garlic clove, chopped
1 teaspoon anchovy paste or miso
1 tablespoon apple cider vinegar
1 tablespoon fresh lemon juice
2 teaspoons Dijon mustard
½ teaspoon sea salt, or to taste
½ teaspoon freshly ground black pepper
½ cup extra-virgin olive oil
SALAD
1 bunch kale, stemmed, leaves torn or chopped into bite-size pieces
Sea salt
1 romaine lettuce heart, torn or chopped into bite-size pieces
1 cup cherry tomatoes, halved or quartered if large (optional)
¼ cup sliced almonds, toasted, or coarse Sprouted Wheat Bread Crumbs
1 teaspoon dulse flakes (optional)
Freshly ground black pepper
To make the dressing: In a blender or mini food processor, combine all the dressing ingredients and blend until emulsified, adding a little more water if the dressing is too thick.
To make the salad: Place the kale in a salad bowl, add a pinch of salt, and massage the kale for 1 to 2 minutes to start to soften it. Add the lettuce and toss to combine. Whisk the dressing and add some (there will be some left over) to the greens. Toss to coat. Add the cherry tomatoes (if using), almonds, and dulse and lightly toss. Taste and add more salt and/or pepper if needed. Spoon into bowls and serve.
Dulse is extremely rich in vitamins, minerals (in particular iodine and potassium), antioxidants, >ber, and protein. Fresh dulse tastes like the ocean, but when it’s toasted, it’s a combination of salty and smoky, a little like bacon, which is okay by me because it got my daughter, Sydney, to become a fan of seaweed! Taking advantage of its abundant availability, pubs in Ireland traditionally would set out bowls of dulse leaves for snacking on between sips of beer.
Dulse granules are available in convenient shaker containers from Maine Coast Sea Vegetables (see Resources, here). They can be added to any number of dishes, from meatballs (here) to chili (here) to salad (you’ll love it in my Caesar salad here), quietly giving everyday foods a nutritional boost. Dulse granules are also delicious sprinkled over popcorn or scrambled eggs or whisked into salad dressing. I keep a shaker of it handy for all these uses and more! Whole-leaf dulse can be panfried for a couple of minutes in a little oil, until it darkens in color and crisps up, and munched on as a snack or added to a sandwich to make a DLT!
SMOKY SHRIMP COBB SALAD WITH CITRUS DRESSING
KALE CAESAR SALAD
The popularity of the classic Caesar inspired me to create a salad of my own to enjoy at home. This version calls for kale and romaine and substitutes avocado for the egg yolk for its creamy dressing base. Anchovy paste gives salty, umami flavor (it is available in the supermarket packaged in tubes), but to make this salad vegan, you can use miso instead. Add sliced hard-boiled egg or some leftover shredded chicken, shrimp, orquinoa, and you’ve made your Caesar a meal. And dulse, a type of seaweed, takes this salad to the next level. Read more about this superfood that even kids will love here. You’ll have a little dressing left over; you can use it to make my Tuna and Pickle Salad or to toss with a simple bowl of sturdy greens. Shake or whisk the dressing well before using. Serves 4 to 6 (makes about ¾ cup dressing)
DRESSING
½ small ripe avocado, peeled and chopped
2 tablespoons water
1 garlic clove, chopped
1 teaspoon anchovy paste or miso
1 tablespoon apple cider vinegar
1 tablespoon fresh lemon juice
2 teaspoons Dijon mustard
½ teaspoon sea salt, or to taste
½ teaspoon freshly ground black pepper
½ cup extra-virgin olive oil
SALAD
1 bunch kale, stemmed, leaves torn or chopped into bite-size pieces
Sea salt
1 romaine lettuce heart, torn or chopped into bite-size pieces
1 cup cherry tomatoes, halved or quartered if large (optional)
¼ cup sliced almonds, toasted, or coarse Sprouted Wheat Bread Crumbs
1 teaspoon dulse flakes (optional)
Freshly ground black pepper
To make the dressing: In a blender or mini food processor, combine all the dressing ingredients and blend until emulsified, adding a little more water if the dressing is too thick.
To make the salad: Place the kale in a salad bowl, add a pinch of salt, and massage the kale for 1 to 2 minutes to start to soften it. Add the lettuce and toss to combine. Whisk the dressing and add some (there will be some left over) to the greens. Toss to coat. Add the cherry tomatoes (if using), almonds, and dulse and lightly toss. Taste and add more salt and/or pepper if needed. Spoon into bowls and serve.
DULSE: THE BAR FOOD TURNED SUPERFOOD
Dulse is a form of seaweed that’s incredibly good for you. Now, I know the word seaweed isn’t exactly sexy, but if I were to tell you that dulse provides more minerals and trace elements than plants grown on land, you just might join me in calling dulse a superfood!Dulse is extremely rich in vitamins, minerals (in particular iodine and potassium), antioxidants, >ber, and protein. Fresh dulse tastes like the ocean, but when it’s toasted, it’s a combination of salty and smoky, a little like bacon, which is okay by me because it got my daughter, Sydney, to become a fan of seaweed! Taking advantage of its abundant availability, pubs in Ireland traditionally would set out bowls of dulse leaves for snacking on between sips of beer.
Dulse granules are available in convenient shaker containers from Maine Coast Sea Vegetables (see Resources, here). They can be added to any number of dishes, from meatballs (here) to chili (here) to salad (you’ll love it in my Caesar salad here), quietly giving everyday foods a nutritional boost. Dulse granules are also delicious sprinkled over popcorn or scrambled eggs or whisked into salad dressing. I keep a shaker of it handy for all these uses and more! Whole-leaf dulse can be panfried for a couple of minutes in a little oil, until it darkens in color and crisps up, and munched on as a snack or added to a sandwich to make a DLT!
SMOKY SHRIMP COBB SALAD WITH CITRUS DRESSING
Give me some sunshine, good music, and a flavorful salad, and I am a happy girl. My husband is a fan of Cobb salad, and I created this recipe with him in mind. I prefer my Cobb casual-style, with everything tossed together and finished with a light citrus dressing to play off the smoky, slightly sweet shrimp and allow the ingredients to really shine. Serves 4)
SHRIMP
2 teaspoons unrefined coconut oil, melted
1 teaspoon honey
1 teaspoon smoked paprika
¼ teaspoon sea salt
16 large shrimp (about 12 ounces), peeled and deveined
DRESSING
1 tablespoon apple cider vinegar
1 medium shallot, minced
1 teaspoons grated orange zest
2 tablespoons fresh orange juice
1 teaspoon grated lime zest
1 tablespoon fresh lime juice
1 teaspoon Dijon mustard
1 teaspoon honey
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
SALAD
1 head romaine lettuce, chopped
1 ripe avocado, pitted, peeled, and chopped
1 large tomato, seeded and chopped
4 turkey bacon slices, cooked and crumbled
2 tablespoons chopped fresh chives
½ cup crumbled blue cheese (optional)
2 hard-boiled eggs, quartered
To marinate the shrimp: In a large bowl, whisk together the coconut oil, honey, paprika, and salt with a fork to combine. Add to the shrimp and stir to coat. Set aside for up to 20 minutes while you prepare the salad. (You can marinate the shrimp up to a day ahead; cover and refrigerate until ready to cook.)
To make the dressing: In a small bowl or jar, whisk together the vinegar, shallot, orange zest, orange juice, lime zest, lime juice, mustard, honey, salt, and pepper. Whisk in the oil until emulsified.
To cook the shrimp: Heat a grill pan or cast-iron skillet over medium-high heat. Place the shrimp on the pan in one layer and cook until pink, about 3 minutes on each side. Transfer to a plate and set aside while you assemble the salad.
To assemble the salad: In a salad bowl, toss the lettuce with the avocado and tomato. Add the dressing and toss to coat. Top with the bacon, sprinkle on the chives and blue cheese, and arrange the hard-boiled eggs and shrimp over the salad. Serve immediately.
Swap It Out
• For shrimp that’s both smoky and spicy, use hot smoked paprika or swap in chipotle powder.
• For a more traditional Cobb, use poached chicken instead of the shrimp. Turkey breast is another tasty option.
Shrimp with Stir-Fried Broccoli and Carrots
Seared Tuna and Soba Noodle Salad with Wasabi Pea Crunch
Simple Seared Salmon with Sweet-and-Sassy Barbecue Sauce and Wilted Arugula
Chicken-and-Egg “Fried” Brown Rice with Shiitakes, Carrots, and Peas
Poached Chicken
Ginger and Black Peppercorn Beef with Napa Cabbage
Seared Steak and Spinach
The Greatest of All Time Burger
Make It Snappy
QUICK, LUSCIOUS 30-MINUTE MEALS
North African–Inspired Chickpea BowlShrimp with Stir-Fried Broccoli and Carrots
Seared Tuna and Soba Noodle Salad with Wasabi Pea Crunch
Simple Seared Salmon with Sweet-and-Sassy Barbecue Sauce and Wilted Arugula
Chicken-and-Egg “Fried” Brown Rice with Shiitakes, Carrots, and Peas
Poached Chicken
Ginger and Black Peppercorn Beef with Napa Cabbage
Seared Steak and Spinach
The Greatest of All Time Burger
Everyone’s in a hurry these days, and we moms and dads always have a million things to do before the day is done. While I love to spend time in the kitchen, there are many days when half an hour is all I’ve got. When I can make a great meal in thirty minutes or less, I have that much more time to spend kicking back with my husband and kids. Popular cooking shows and a growing awareness of what’s good for us have raised the bar of what we expect in our everyday meals. We want food that’s fast, easy, and realistic, but we also want knockout flavor, and we want it to please every member of the family. That’s a tall order! That’s why I’ve shared some of my favorite fast, super-flavorful recipes in this chapter, dishes I’ve been making for years, like a chicken-and-egg fried rice that skips the frying (here), a peppery, gingery cabbage-and-beef stir-fry (here), and a shrimp and broccoli (here) that can’t be beat. Also included is salmon served with a tangy barbecue sauce (here) and a simple method for searing steak (here). The chapter concludes with a recipe inspired by one of my father’s favorite meals, The Greatest of All Time Burger.
12 ounces soba noodles
VEGETABLES
2 tablespoons fish sauce
2 tablespoons rice vinegar
1 tablespoon fresh lime juice
½ teaspoon freshly ground black pepper
2 tablespoons toasted sesame oil
1 cup snow peas, ends trimmed and cut into thin strips
½ medium yellow, orange, or red bell pepper, minced
TUNA
1 pound fresh sushi-grade tuna
½ teaspoon sea salt, plus a pinch
1 teaspoon coarsely ground black pepper
1½ tablespoons tan or black sesame seeds, or a mixture
1 tablespoon untoasted sesame oil
ZESTY SOUR CREAM
1 teaspoon grated lime zest
Pinch of sea salt
¼ cup sour cream
GARNISHES
½ cup wasabi peas, coarsely crushed with a knife or pulsed in a food processor
2 large scallions, thinly sliced on an angle
Lime wedges
• Use plain Greek yogurt in place of the sour cream.
• Find an all-natural brand of wasabi peas in the natural food store—they won’t have that bright neon pea color many of us are accustomed to, but they will be equally tasty and 100 percent guilt-free.
• Use organic bell peppers whenever possible, as this veggie consistently makes the Environmental Working Group’s Dirty Dozen, an annual list of the twelve most heavily pesticide-sprayed fruits and veggies. Find the current Dirty Dozen list at ewg.org.
SIMPLE SEARED SALMON WITH SWEET-AND-SASSY BARBECUE SAUCE AND WILTED ARUGULA
NORTH AFRICAN–INSPIRED CHICKPEA BOWL
This is a hearty vegetarian meal with international flavor. When I want to excite my palate, I make this for dinner! Although the ingredients list is a little longer than some of my other recipes, when you have a few choice pantry ingredients on hand, it becomes fast and easy to put together. The flavorings in this dish are based on a blend called harissa that’s used in North African cooking. It’s the spices and seasonings that transform simple dishes like this one into something really special.
1 tablespoon extra-virgin olive oil
1 large yellow onion, finely chopped
1 medium red bell pepper, finely chopped
3 garlic cloves, pressed through a garlic press
1 (1-inch) piece fresh ginger, peeled and grated
1 (2-inch) cinnamon stick (optional)
1½ teaspoons ground coriander
1½ teaspoons ground cumin
¼ teaspoon cayenne pepper, or to taste
1 tablespoon tomato paste
2 medium tomatoes, chopped
2 cups cooked chickpeas (see here)
1½ teaspoons sea salt, plus more to taste
8 ounces green beans, ends trimmed, cut into ½-inch pieces
1 tablespoon fresh lemon juice, plus more to taste
¼ cup green olives, pitted and sliced
¼ cup chopped fresh mint
Cooked brown rice or other grain, for serving
In a large saucepan, heat the oil over medium heat. Add the onion and bell pepper and cook until starting to soften, about 5 minutes. Add the garlic and ginger and cook until fragrant, about 1 minute. Add the cinnamon, coriander, cumin, and cayenne and cook, stirring, for 30 seconds, or until aromatic, adding a tiny bit of water if the mixture starts to stick to the bottom of the pan. Add the tomato paste and cook for 1 minute. Add the chopped tomatoes, chickpeas, and salt, bring to a simmer, then reduce the heat, cover, and simmer for about 15 minutes, adding a little water if the mixture starts to get dry (depending on how juicy your tomatoes are).
While the stew is cooking, bring a medium saucepan of water to a boil and salt it. Add the green beans and blanch until crisp-tender and bright green, 4 to 5 minutes. Drain, then add to the stew and cook for about 1 minute for the Favors to come together. Stir in the lemon juice, then the olives, and >nally the mint. Taste and add more salt and/or lemon juice if needed. Remove the cinnamon stick if you used one. Spoon into bowls and serve, over brown rice or another grain if you like.
SHRIMP WITH STIR-FRIED BROCCOLI AND CARROTS
I love a good stir-fry, and a successful one is all about prep and planning. Once you get your pan good and hot, things move fast, so having your ingredients measured, chopped, and ready ensures that each is cooked to perfection and the finished dish puts a smile on your face. Pay special attention to the shrimp, adding them one by one around the pan to evenly sear them before adding the veggies. This technique takes an
extra four minutes, but you’ll still get dinner to the table in under half an hour, and you won’t be stuck with rubbery, overcooked shrimp! Chili-garlic sauce can be found in
Asian markets or in the Asian aisle of some supermarkets. If it’s unavailable, substitute sriracha sauce. Serves 4
3 tablespoons tamari or soy sauce
2 tablespoons rice vinegar
1 tablespoon toasted sesame oil
1 tablespoon water
1 tablespoon honey
1 tablespoon chili-garlic sauce
3 garlic cloves, pressed through a garlic press
¼ teaspoon freshly ground white pepper
1 tablespoon cornstarch or arrowroot powder
1½ pounds large or extra-large shrimp, peeled and deveined
Sea salt
2 tablespoons untoasted sesame oil
1 large head broccoli, cut into small florets
1 small white onion, thinly sliced into half-moons
1 medium carrot, cut into ¼ by 1-inch matchsticks
½ cup chopped fresh cilantro leaves (optional)
¼ cup chopped unsalted roasted peanuts
Cooked brown rice, quinoa, or rice noodles, for serving
In a small bowl, whisk together the tamari sauce, vinegar, toasted sesame oil, water, honey, chili-garlic sauce, garlic, and white pepper. Whisk in the cornstarch to dissolve and set
aside.
Rinse the shrimp and pat dry with paper towels. Season with salt.
In large skillet, heat 1 tablespoon of the untoasted sesame oil over medium-high heat. Looking at the skillet as the face of a clock, add the shrimp one by one in clockwise order without touching and cook without stirring until the shrimp start to turn pink, about 2 minutes. Using tongs, turn the shrimp in the order you placed them in the pan and cook until the second side starts to turn pink and the shrimp are almost cooked through, another
2 minutes or so. If your shrimp don’t all >t in the pan at once, cook them in two batches, using half the oil with each batch. Transfer the shrimp to a medium bowl along with any juices from the pan.
In the same pan, heat the remaining 1 tablespoon untoasted sesame oil over medium-high heat. Add the broccoli, onion, and carrot and cook, stirring almost continuously, until the vegetables are crisp-tender, 3 to 5 minutes. Return the shrimp and any accumulated juices to the pan. Quickly whisk the soy sauce mixture to make sure the cornstarch has fully dissolved, add it to the pan, and cook, stirring continuously, until the vegetables and shrimp are cooked through and the sauce is thickened, about 1 minute. Spoon into bowls and serve over rice, quinoa, or rice noodles.
• Instead of the peanuts, try sesame seeds, chopped cashews, or hemp seeds.
If your shrimp come unpeeled, make Almost-Instant Shrimp Broth with them, and it will be ready as soon as dinner is. Or use it as a base for miso soup (here) or your next pot of gumbo.
SEARED TUNA AND SOBA NOODLE SALAD WITH WASABI PEA CRUNCH
SHRIMP WITH STIR-FRIED BROCCOLI AND CARROTS
I love a good stir-fry, and a successful one is all about prep and planning. Once you get your pan good and hot, things move fast, so having your ingredients measured, chopped, and ready ensures that each is cooked to perfection and the finished dish puts a smile on your face. Pay special attention to the shrimp, adding them one by one around the pan to evenly sear them before adding the veggies. This technique takes an
extra four minutes, but you’ll still get dinner to the table in under half an hour, and you won’t be stuck with rubbery, overcooked shrimp! Chili-garlic sauce can be found in
Asian markets or in the Asian aisle of some supermarkets. If it’s unavailable, substitute sriracha sauce. Serves 4
3 tablespoons tamari or soy sauce
2 tablespoons rice vinegar
1 tablespoon toasted sesame oil
1 tablespoon water
1 tablespoon honey
1 tablespoon chili-garlic sauce
3 garlic cloves, pressed through a garlic press
¼ teaspoon freshly ground white pepper
1 tablespoon cornstarch or arrowroot powder
1½ pounds large or extra-large shrimp, peeled and deveined
Sea salt
2 tablespoons untoasted sesame oil
1 large head broccoli, cut into small florets
1 small white onion, thinly sliced into half-moons
1 medium carrot, cut into ¼ by 1-inch matchsticks
½ cup chopped fresh cilantro leaves (optional)
¼ cup chopped unsalted roasted peanuts
Cooked brown rice, quinoa, or rice noodles, for serving
In a small bowl, whisk together the tamari sauce, vinegar, toasted sesame oil, water, honey, chili-garlic sauce, garlic, and white pepper. Whisk in the cornstarch to dissolve and set
aside.
Rinse the shrimp and pat dry with paper towels. Season with salt.
In large skillet, heat 1 tablespoon of the untoasted sesame oil over medium-high heat. Looking at the skillet as the face of a clock, add the shrimp one by one in clockwise order without touching and cook without stirring until the shrimp start to turn pink, about 2 minutes. Using tongs, turn the shrimp in the order you placed them in the pan and cook until the second side starts to turn pink and the shrimp are almost cooked through, another
2 minutes or so. If your shrimp don’t all >t in the pan at once, cook them in two batches, using half the oil with each batch. Transfer the shrimp to a medium bowl along with any juices from the pan.
In the same pan, heat the remaining 1 tablespoon untoasted sesame oil over medium-high heat. Add the broccoli, onion, and carrot and cook, stirring almost continuously, until the vegetables are crisp-tender, 3 to 5 minutes. Return the shrimp and any accumulated juices to the pan. Quickly whisk the soy sauce mixture to make sure the cornstarch has fully dissolved, add it to the pan, and cook, stirring continuously, until the vegetables and shrimp are cooked through and the sauce is thickened, about 1 minute. Spoon into bowls and serve over rice, quinoa, or rice noodles.
Swap It Out
• Use mint or basil instead of cilantro.• Instead of the peanuts, try sesame seeds, chopped cashews, or hemp seeds.
If your shrimp come unpeeled, make Almost-Instant Shrimp Broth with them, and it will be ready as soon as dinner is. Or use it as a base for miso soup (here) or your next pot of gumbo.
SEARED TUNA AND SOBA NOODLE SALAD WITH WASABI PEA CRUNCH
Though fresh tuna can be a bit of a splurge, its simple deliciousness rewards the busiest
of moms and dads with an outstanding meal when there’s little time to dedicate to dinner. Although there are three components to this recipe, I promise it will be on the table in thirty minutes or less! To prep in advance, marinate the snow peas and bell pepper ahead of time.
Soba is a whole-grain Japanese noodle made from buckwheat. It typically contains a small amount of wheat; if you are eating gluten-free, look for 100 percent buckwheat soba noodles. Wasabi peas give the salad a lively crunch and pop of Favor, and a dollop of zesty sour cream adds a cooling, creamy finish to the dish. Serves 4
12 ounces soba noodles
VEGETABLES
2 tablespoons fish sauce
2 tablespoons rice vinegar
1 tablespoon fresh lime juice
½ teaspoon freshly ground black pepper
2 tablespoons toasted sesame oil
1 cup snow peas, ends trimmed and cut into thin strips
½ medium yellow, orange, or red bell pepper, minced
TUNA
1 pound fresh sushi-grade tuna
½ teaspoon sea salt, plus a pinch
1 teaspoon coarsely ground black pepper
1½ tablespoons tan or black sesame seeds, or a mixture
1 tablespoon untoasted sesame oil
ZESTY SOUR CREAM
1 teaspoon grated lime zest
Pinch of sea salt
¼ cup sour cream
GARNISHES
½ cup wasabi peas, coarsely crushed with a knife or pulsed in a food processor
2 large scallions, thinly sliced on an angle
Lime wedges
Bring a large pot of water to a boil (do not salt it). Add the noodles and stir to submerge them. Cook according to the package directions until fully cooked (not al dente), 5 to 8 minutes. Meanwhile, fill a large bowl with cold water. Drain the noodles, then add them to the bowl of cold water. Rub the noodles with your hands, rinsing off extra starch (this keeps the noodles from getting gummy or mushy). Drain again and set aside in a bowl.
To marinate the vegetables: In a large bowl, whisk together the >sh sauce, vinegar, lime juice, and black pepper. Whisk in the toasted sesame oil until emulsi>ed. Add the snow peas and bell pepper and toss to coat. Set aside to marinate, stirring a couple of times, while you finish the dish.To cook the tuna: Sprinkle the tuna on both sides with the salt. On a large Fat plate, combine the black pepper and sesame seeds and gently press the >sh into the mixture to coat.
In a large skillet, heat the untoasted sesame oil over medium-high heat. Add the >sh and sear on both sides, about 1 minute per side for rare, or a little more if you like yours cooked through. Transfer to a cutting board and thinly slice across the grain.
To make the zesty sour cream: In a small bowl, whisk the lime zest and salt into the sour cream.
To serve: Add the soba noodles to the bowl with the snow peas and bell pepper and their dressing and toss to coat. Divide the noodles among bowls and arrange the sliced tuna on top. Finish with a dollop of zesty sour cream and a scattering of wasabi peas and scallions. Serve with lime wedges alongside.
Swap It Out
• Substitute crispy chickpeas for the wasabi peas. This crunchy snack food can be found in packages of various flavors in the snack food aisle. Choose a brand that’s roasted, not fried. Crispy chickpeas also are great for high-protein snacking!• Use plain Greek yogurt in place of the sour cream.
• Find an all-natural brand of wasabi peas in the natural food store—they won’t have that bright neon pea color many of us are accustomed to, but they will be equally tasty and 100 percent guilt-free.
• Use organic bell peppers whenever possible, as this veggie consistently makes the Environmental Working Group’s Dirty Dozen, an annual list of the twelve most heavily pesticide-sprayed fruits and veggies. Find the current Dirty Dozen list at ewg.org.
SIMPLE SEARED SALMON WITH SWEET-AND-SASSY BARBECUE SAUCE AND WILTED ARUGULA
Salmon is a favorite in my house, so I serve it up regularly in a variety of ways. And when I slather salmon in my homemade barbecue sauce, I always get requests for seconds! The barbecue sauce keeps for up to two weeks and easily doubles, so you can enjoy it with my Pulled Barbecue Beef, too. Serves 4 (makes about 1 cup sauce))
SWEET-AND-SASSY BARBECUE SAUCE
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
1 small red bell pepper, finely chopped
2 garlic cloves, minced
¼ cup apple cider vinegar
¼ cup soy sauce
¼ cup Dijon mustard
1⁄3 cup ketchup
½ cup fresh orange juice
3 tablespoons pure maple syrup
2 tablespoons molasses
½ teaspoon smoked paprika
¼ teaspoon cayenne pepper
¾ teaspoon sea salt
SALMON AND ARUGULA
4 (6-ounce) skin-on salmon fillets
Sea salt and freshly ground black pepper
1 tablespoon extra-virgin olive oil
4 large handfuls of arugula
Fresh lemon juice
Flaky sea salt
To make the barbecue sauce: In a medium saucepan, heat the oil over medium heat. Add the onion and cook until softened and starting to brown, about 7 minutes. Add the bell pepper and cook until softened, about 5 minutes. Add the garlic and cook until softened, about 2 minutes. Add the vinegar, soy sauce, mustard, ketchup, orange juice, maple syrup, molasses, paprika, cayenne, and salt. Increase the heat to medium-high, bring to a simmer, and cook for about 20 minutes, until the mixture starts to thicken. Transfer to a blender and blend until smooth (be careful when blending hot liquids). Use immediately, or let cool, transfer
to an airtight container, and refrigerate until ready to use. It will keep for up to 2 weeks.
To make the salmon and arugula: Season the salmon with salt and black pepper. Heat a large skillet over medium-high heat. Swirl in the oil. Add the salmon >llets, skin-side down, and cook without moving them until the sides are cooked halfway up the >llets. Flip, brush the tops of the >llets with barbecue sauce, and cook until the sides are fully cooked for medium-rare, a minute or so more for medium. Transfer the salmon to plates and add the arugula to the pan. Cook, stirring continuously with tongs, until it is just wilted. Add the arugula to the plates with the salmon and >nish the greens with a squeeze of lemon, a sprinkle of flaky salt, and a little black pepper.
only way I know my salmon is GMO- and dye-free is to purchase wild. The cost is often higher, but my family’s health is too precious to take chances in these untested waters.
CHICKEN-AND-EGG “FRIED” BROWN RICE WITH SHIITAKES, CARROTS, AND PEAS
Isn’t it exciting when you find ways to make “bad” foods good for you? Well, chicken fried rice is one of my all-time favorites, and here it’s converted into a dish that fits into a healthy lifestyle on all days of the week, not just cheat days. To make it healthy, I skip the frying, use whole-grain brown rice as a base, and add shiitake mushrooms, which have strong detoxifying powers. This dish is a great way to bring new life to leftovers: leftover chicken, leftover rice, even leftover vegetables can go into the pan. Note that cooled or cold rice is a must for this dish (rice will keep for up to five days in the refrigerator, so you can make it well in advance); if you start with hot rice, the grains may clump together, making mush out of your fried rice. Serves 4
4 large eggs
1 teaspoon sea salt
Pinch of ground turmeric
2 tablespoons untoasted sesame oil
1 small yellow onion, finely chopped
1 large carrot, cut into thin matchsticks
12 medium shiitake mushrooms, stemmed and thinly sliced
2 garlic cloves, thinly sliced
3 cups cooked brown rice (see here), cooled
1 cup shredded or chopped leftover chicken (see here)
½ cup fresh or thawed frozen peas
1½ tablespoons tamari or soy sauce, or to taste
2 teaspoons rice vinegar, or to taste
1 teaspoon toasted sesame oil
½ teaspoon freshly ground white pepper
2 scallions, white and light green parts only, thinly sliced
1½ tablespoons sesame seeds (optional)
Sriracha sauce (optional)
Beat the eggs in a large bowl, then beat in the salt and turmeric.
In a large skillet or a wok if you’ve got one, heat the untoasted sesame oil over medium- high heat. Add the onion and carrot and cook until slightly softened, about 2 minutes. Add the mushrooms and garlic and cook for 2 minutes, or until slightly softened and the garlic and onions are lightly browned. Add the eggs and cook, stirring with a rubber spatula, until almost set. Stir in the rice, chicken, and peas and stir-fry, breaking up the eggs and letting the rice rest a few seconds between stirs, until everything is hot, about 2 minutes. Add the tamari, vinegar, toasted sesame oil, and white pepper and cook for 1 minute. Remove from the heat, spoon into bowls, and serve, topped with the scallions, sesame seeds (if using), and a hit of sriracha, if you like.
• Choose a different grain, such as quinoa or millet or even riced cauliflower, for a portion of the rice—you can find prepared riced cauliflower in the produce aisle of some grocery stores or make your own by pulsing small cauliflower florets in a food processor until they’re about the size of rice.
Save the stems from the shiitakes to add to Basic Bone Broth or Very Veggie Broth. Keep a bag or container in the freezer that you can add vegetable scraps to and make soup when it’s full.
SWEET-AND-SASSY BARBECUE SAUCE
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
1 small red bell pepper, finely chopped
2 garlic cloves, minced
¼ cup apple cider vinegar
¼ cup soy sauce
¼ cup Dijon mustard
1⁄3 cup ketchup
½ cup fresh orange juice
3 tablespoons pure maple syrup
2 tablespoons molasses
½ teaspoon smoked paprika
¼ teaspoon cayenne pepper
¾ teaspoon sea salt
SALMON AND ARUGULA
4 (6-ounce) skin-on salmon fillets
Sea salt and freshly ground black pepper
1 tablespoon extra-virgin olive oil
4 large handfuls of arugula
Fresh lemon juice
Flaky sea salt
To make the barbecue sauce: In a medium saucepan, heat the oil over medium heat. Add the onion and cook until softened and starting to brown, about 7 minutes. Add the bell pepper and cook until softened, about 5 minutes. Add the garlic and cook until softened, about 2 minutes. Add the vinegar, soy sauce, mustard, ketchup, orange juice, maple syrup, molasses, paprika, cayenne, and salt. Increase the heat to medium-high, bring to a simmer, and cook for about 20 minutes, until the mixture starts to thicken. Transfer to a blender and blend until smooth (be careful when blending hot liquids). Use immediately, or let cool, transfer
to an airtight container, and refrigerate until ready to use. It will keep for up to 2 weeks.
To make the salmon and arugula: Season the salmon with salt and black pepper. Heat a large skillet over medium-high heat. Swirl in the oil. Add the salmon >llets, skin-side down, and cook without moving them until the sides are cooked halfway up the >llets. Flip, brush the tops of the >llets with barbecue sauce, and cook until the sides are fully cooked for medium-rare, a minute or so more for medium. Transfer the salmon to plates and add the arugula to the pan. Cook, stirring continuously with tongs, until it is just wilted. Add the arugula to the plates with the salmon and >nish the greens with a squeeze of lemon, a sprinkle of flaky salt, and a little black pepper.
WILD FOR SALMON
When I shop for fish, I look for the “wild” label, because wild fish is typically more nutritious than farmed fish, with a better balance of fatty acids, and an overall more sustainable choice. And when it comes to salmon, going wild is nonnegotiable at my house. That’s because farmed salmon is often injected with pink dye to make it look like it has the healthy pigments of wild salmon. Recently the FDA has approved GMO salmon (learn more about GMOs here), the first genetically modified fish, designed to grow twice as fast as natural salmon. GMO salmon requires no special label, so theonly way I know my salmon is GMO- and dye-free is to purchase wild. The cost is often higher, but my family’s health is too precious to take chances in these untested waters.
CHICKEN-AND-EGG “FRIED” BROWN RICE WITH SHIITAKES, CARROTS, AND PEAS
4 large eggs
1 teaspoon sea salt
Pinch of ground turmeric
2 tablespoons untoasted sesame oil
1 small yellow onion, finely chopped
1 large carrot, cut into thin matchsticks
12 medium shiitake mushrooms, stemmed and thinly sliced
2 garlic cloves, thinly sliced
3 cups cooked brown rice (see here), cooled
1 cup shredded or chopped leftover chicken (see here)
½ cup fresh or thawed frozen peas
1½ tablespoons tamari or soy sauce, or to taste
2 teaspoons rice vinegar, or to taste
1 teaspoon toasted sesame oil
½ teaspoon freshly ground white pepper
2 scallions, white and light green parts only, thinly sliced
1½ tablespoons sesame seeds (optional)
Sriracha sauce (optional)
Beat the eggs in a large bowl, then beat in the salt and turmeric.
In a large skillet or a wok if you’ve got one, heat the untoasted sesame oil over medium- high heat. Add the onion and carrot and cook until slightly softened, about 2 minutes. Add the mushrooms and garlic and cook for 2 minutes, or until slightly softened and the garlic and onions are lightly browned. Add the eggs and cook, stirring with a rubber spatula, until almost set. Stir in the rice, chicken, and peas and stir-fry, breaking up the eggs and letting the rice rest a few seconds between stirs, until everything is hot, about 2 minutes. Add the tamari, vinegar, toasted sesame oil, and white pepper and cook for 1 minute. Remove from the heat, spoon into bowls, and serve, topped with the scallions, sesame seeds (if using), and a hit of sriracha, if you like.
Swap It Out
• Try corn instead of peas.• Choose a different grain, such as quinoa or millet or even riced cauliflower, for a portion of the rice—you can find prepared riced cauliflower in the produce aisle of some grocery stores or make your own by pulsing small cauliflower florets in a food processor until they’re about the size of rice.
Save the stems from the shiitakes to add to Basic Bone Broth or Very Veggie Broth. Keep a bag or container in the freezer that you can add vegetable scraps to and make soup when it’s full.
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