EVERYDAYWHOLEFOOD
RECIPES
MoreThan200RECIPESforLiving
THEWHOLE30 CHALLENGE
RachelRappaport
Avon,Massachusetts
®
Contents
Introduction
PART1:WHOLE30CHALLENGERECIPES
CHAPTER1:BreakfastandBrunch
CrabScrambleSummerVegetableStrataHomemadeBreakfastSausagePattiesHabaneroVeggieBreakfast“Tacos”ShakshukaHerbedAsparagusCast-IronSkilletFrittataChiveScrambleWildMushroomFrittata
CHAPTER2:Lunch
Broccoli-BasilPestoandZoodlesRoastedTomatoSoupChipotleVegetable-StuffedPoblanoPeppersArtichokeandOliveZoodlesShrimp-OrangeKabobsDijonPotato,Spinach,andGreenBeanSaladSunshineCurriedVegetablesSautéedPattypanSquashRingsSerranoPepperSteamedShrimpAsparagusSaladwithHardboiledEggSummerSaladwithPoachedEggCeleriac-PearSaladwithFigVinaigretteChickenCherrySalad
CaramelizedOnionSoupHotandSpicyChickenTomatoSoupVegetableCrabSoupLemonAsparagusSoupCitrusScallopCrudo
CHAPTER3:SideDishes
Stir-FriedWatercressandMushroomsCurriedCabbageWatermelon-CucumberJumbleRoastedDelicataSquashSautéedGingeredBeetGreensCitrus-SpikedKohlrabiandSwissChardGreenBeanSaladwithOrangeVinaigrettePepperyTomato-FennelSaladGinger-SesameColeslawBeet-GrapefruitSaladCucumber-CarrotSaladSlow-CookedSauerkrautFondantPotatoesandPearlOnionsIslandRoastedSpaghettiSquashDillRoastedAsparagusHerbedWaxBeansBrusselsBubbleandSqueak
CHAPTER4:Dinner
Cauliflower“Steaks”withFennelSummerVegetableTianRoastedTomatoeswithMarinatedArtichokesoverZoodlesRoastedBayScallopswithSwissChardMusselsinFennel-CaperBrothLittleneckClamswithZucchiniCedarPlankSalmonwithShallotsFive-SpiceMahiMahiCatfish“Tacos”ShrimpZoodleswithChineseChivesCodPoachedinTomato
TarragonRoastedChickenLemon-ThymeRoastedCaponSlowCookerPepper–ShreddedTurkeyTacosGrilledCaribbeanCurryTurkeyCutletsTea-RubbedDuckGarlic-RosemaryRockCornishGameHensRedCabbage–BraisedChickenMustardGrilledLambChopsHerb-RubbedBisonSteaksItalianVenisonBurgersRoastedPorkwithPearlOnionsandPearsChipotleBisonBurgersPapayaPulledPorkLeek-SmotheredPorkChopsGarlic-StuddedPorkRoastFajita-StyleSteakAutumnSpiceBakedHamRosemary-RubbedPan-FriedFlankSteakGrilledChipotleLambRoastBraisedShortRibswithPearlOnionsSalmonChowderSummerVegetableStew
CHAPTER5:Appetizers,Sauces,andSaladDressings
Oven-BakedSpicyPeachWingsFreshBlackberryVinaigretteJalapeño-LimeVinaigretteFreshDillVinaigretteApricot-BasilSaladDressingFreshTomatoMarinaraRoastedEggplantTomatoSaucePeachBarbecueSauceChili-LimeMangoSauceChimichurriChunkySalsaVerdeHarissaRémouladePiri-PiriSauceCarolinaGoldSauce
PickledAsparagusShrimpCocktailSmoky,SpicyDeviledEggsCinnamon-ToastedPumpkinSeedsRawOysterswithMignonetteSauceTropicalFruitBowlIcePopsMango-ChiliPaletas
PART2:LIFEAFTERTHEWHOLE30CHALLENGE
CHAPTER6:BreakfastandBrunch
Banana–BlackWalnutMuffinsCarrot-ZucchiniCornmealMuffinsBlueberryOatmealMuffinsClassicZucchiniBreadButternutSquashCinnamonRollsFiggyOvernightOatmealRazzleDazzleWafflesButtermilkBuckwheatPancakesMushroom–WildRiceOmeletsOatEnergyBarsCoconut-StrawberryPancakesAsparagusQuichewithaCheddarCrustMeyerLemonCurdGazpachoHotNectarine-QuinoaBreakfastCerealSourCherryGranola
CHAPTER7:Lunch
DelicataSquashBurritosCreamyMacaroniandCheesewithSwissChardVeganBeanBurgersBuddhaBowlSpicyPeanutNoodles
BlackBeanTacosTofuSummerRollsHerbedSalmonCakesKorean-InspiredChickenPattiesLime-MarinatedChickenQuesadillasPeachandChèvrePaninoMeatball-EggplantSubsTuna-CannelliniSandwichesChicken-SageBurgersFalafelPitaHummusandTofuSandwichesTurkey,Pear,andGoudaMeltThe“Scandi”Escarole,SpringOnion,andRiceSoupSummerBorschtChesapeakeOysterStewSplitPeaSoupMushroom-BarleySoupVegetableMisoSoupBlackBeanandKingOysterMushroomSoupCauliflower-CeleriacSoupKimchiFriedRice
CHAPTER8:SideDishesandSauces
ZucchiniauGratinCajun-InspiredPotatoFrittersEggplantinGinger-Garlic-SoySauceOliveandRedOnionFocacciaBulgurWheatSaladwithPearsandPomegranateBroiledMisoEggplantButternutSquashRiceDill-YogurtPotatoSaladGreenPapayaandMangoSaladBerry-KiwiFruitSaladChili-Garlic-PeanutSauceOrange-CranberrySauceTzatzikiStrawberry–StarAniseCompoteBlack-EyedPeaswithHam
SummerSuccotashOysterandPortobelloUn-StuffingGrilledCornwithSpicedButterStir-FriedGaiLanRainbowChardFarroKashaVarnishkes
CHAPTER9:Dinner
OkraandOysterMushroomRisottoDuPuyLentilswithRootVegetablesEggplantRollatiniwithSpinachandGoatCheeseBakedZitiwithRapiniSaagTofuThaiTofuKabobsMisoSablefishSouthern-StyleFriedCatfishShrimpDrunkenNoodlesLemongrass-ScallopNoodleBowlRoastedMahoganyClamsRainbowTroutwithSavorySavoyCabbagePineappleSalmonOuzo-OrzoScallopsChickenMeatballswithSpaghettiChipotle-LimeDuckwithCherrySaucePestoChickenBreastsTurkeyCaperCutletsBetter-Than-TakeoutChickenTendersGrilledJerkChickenChickenAdoboHarvestPear-SageMeatloafShepherd’sPieApricot-GlazedPorkLoinTangyTamarindPotRoastSausagewithRapiniandWhiteBeansChipotle-BisonChiliAcornSquashChiliTurkey-AppleChiliSeafoodGumboChickenTomatilloStew
CHAPTER10:SnacksandAppetizers
WasabiTunaTartarePineapple-MangoMeatballsBeef,Zucchini,andQuinoa–StuffedFairytaleEggplantZucchini-PotatoLatkesMeyerLemon–MarinatedOlivesandFetaWildRice–RicottaFrittersBrooklynRollSweetandSpicyAlmondsGoatCheese–StuffedDatesTexasCaviarBoiledPeanuts
AppendixA:RecommendedOnlineResourcesAppendixB:WholeFoodsShoppingListAppendixC:WholeFoodsforHealing
WELCOME!
You’veprobablyheardyourcoworkers,Facebookfriends,orpeopleatthegymtalkingaboutdoingaWhole30Challenge.Whatisit?It’saplandesignedtoweanyouoffeatingprocessedfoodsandtointroducenew,healthfulfoodsintoyourdietin30days.MaybeyouwanttotrytheWhole30Challengeinordertoeatmorevegetables,maintainahealthierlifestyle,oreaseongoingdigestiveproblems.Nomatterwhatreasonyouhave,therecipesinthisbookwillmaketheprocessdeliciousandpainless!
WhatCanIEat?TheWhole30Challengeallowsyoutoeataverywiderangeoffoods:
Allvegetables(includingpotatoes,bothwhiteandsweet!)AllfruitsPickledfoodslikecapers,pickles,relish,andolivesEggsNutsandnutbuttersSpices,includingfreshordriedherbsFishMeatCondimentslikemustard,mayonnaise,fishsauce,hotsauce,andvinegars
Whenbuyingcannedorbottledingredientsorfoods,checkthelabelstomakesuretheydonotincluderestrictedingredientslikesugarandsoy.Supermarketswith“healthyliving”sectionsandgrocerystoresfocusedonhealthyororganiclivingaregreatsourcesforWhole30-compliantingredients.Onthesmall“no”listaretheseingredients:
Onthesmall“no”listaretheseingredients:
GrainssuchaswheatorryePseudo-grainssuchaswildriceorquinoaDairyexceptforghee(clarifiedbutter)SoySugarLegumessuchaspeanutsorbeans
HowMuchCanIEat?Don’tworry,you’llstillbeabletoeatthreemealsaday.Eachmealshouldbe
composedof:
3–6ouncesofeasilydigestibleprotein(suchaseggs)1–2tablespoonsofcookingfatslikeoliveoil,animalfat,ghee,orcoconutoil,orotherWhole30-approvedfatssuchasnuts,seeds,oliveoil,nutbutter,coconutmilk,shreddedcoconut,orcoconutmilkVegetablesthatarehigherincarbohydratessuchassweetpotatoes,wintersquash,andbeets
Mealsshouldcontainenoughfoodtoeliminatetheneedforsnackingthroughouttheday.Theexceptionispost-workoutmeals,whichservetoreplenishthebodyafterastrenuousexercisesession.ThefirsthalfofthisbookwillprovideyouwithvariedWhole30Challenge–
compliantfullmeals,appetizers,sauces,andsidedishestohelpyouonyour30-dayjourney.You’llfind100recipesfrommanydifferentcuisinesandregionsthatwillmakeyouforgetyou’reevenmissinganyingredients!
LifeafterWhole30Youmightfeelsohealthy,energetic,andstrongthatyouwanttocontinuethe
Whole30Challengeafterthe30daysareup.Butsomepeoplemisstheirfavorite
Whole30Challengeafterthe30daysareup.Butsomepeoplemisstheirfavoritefoods,arelookingformoreeaseindiningout,orjustwanttoenjoyasliceofcakeontheirbirthday.ThesecondhalfofthebookisforyourlifeaftertheChallengeifyouwantto
easeinafewmoreingredientsthatarestillunprocessedandhealthybuttechnicallyfalloutsidetheWhole30Challenge.Toavoidpotentialgastricdistress,it’simportanttointroduce“new”foodsslowlyandpayattentiontohowtheymakeyoufeel.Don’tsuddenlybingeonallthefoodsyouweremissing;goingfromnograinsorlegumestoadayfullofbeans,whole-wheatbread,andcakewouldmakeanyonefeelalittleoff.Tryintroducingasmallamountofoneortwonon-Whole30-compliantfoodseachday.Therecipesinthesecondsectionaredesignedtohelpyoudothatbyadding
anywherefromonetoahandfulof“new”ingredientsbackintoyourdiet.Alloftherecipesinthissection:
SticktothewholefoodsethosoftheWhole30ChallengeContainprimarilyWhole30-compliantcondimentsandwholefoodslikevegetables,fruits,meats,andfishIntroducefiber-richfoodslikewholegrainsandlegumesbackintoyourdiet
Pickandchoosewhichrecipesarebestforyouandfeelfreetocustomizethemtosuityourtasteanddigestivepreferences.Forexample,ifyoufeltmuchbetterrestrictingsugarandhadabadreactiontore-introducingit,itisprobablybesttoleaveitoutofyourdailymeals.Ifarecipecallsforbutterandyouaremorecomfortablestickingwithghee,usegheeinstead.Now,let’sstartchanginghowyouthinkaboutfood—onemouthwatering
recipeatatime.
PART1WHOLE30CHALLENGERECIPES
AreyoureadytobegintheWhole30Challenge?Inthissection,you
willfindavarietyofWhole30-compliantrecipesthataresodelicious
youwon’tfeellikeyouaremissingoutonanything.Remember,the
Whole30Challengeisdesignednotonlytoweanyouoffeating
processedfoodsbutalsotointroducenew,healthfulfoodstoyour
diet.Theserecipesre-imagineoldfavorites,representcuisinesfrom
aroundtheglobe,andperhapswillevenintroduceyoutoanew
ingredientortwo.Enjoy!
CHAPTER1BreakfastandBrunch
CrabScrambleSummerVegetableStrataHomemadeBreakfastSausagePattiesHabaneroVeggieBreakfast“Tacos”ShakshukaHerbedAsparagusCast-IronSkilletFrittataChiveScrambleWildMushroomFrittata
CrabScrambleYoumightnotthinkofseafoodasabreakfastfood,butit’sagreatwaytoboostyourdailyproteinintake,especiallywhencombinedwitheggs.Thisrecipeisatastywaytouseupleftovercrab.
SERVES24eggs,beaten⁄ cupbluecrabmeat ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper1tablespoonghee
1. Whisktogethertheeggs,crab,salt,andpepperuntilfluffy.
2. Meanwhile,heatthegheeinalargeskilletovermediumheat.Pourintheeggmixtureanduseaspatulatomoveitaroundtheskillet,formingcurds.Continuetocook,stirringfrequently,untiltheeggisfullycooked,approximately3–5minutes.
3. Divideinto2portionsandserveimmediately.
THENOBLEBLUECRABNativetotheAtlanticOcean,thenoblebluecrabistheMarylandstatecrustacean.Bluecrabshavebluelegsandclawswhenalivebutturnbrightredwhencooked.Bluecrabisarelativelylow-caloriefood;onelargecrabisonly87caloriesyetprovides34percentoftheRDAofprotein.
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SummerVegetableStrataMoststratasusebreadandneedtoberefrigeratedhoursbeforemaking.ButthisWhole30-compliantnon-breadversionisreadytobakeinlessthan15minutesandisagreatwaytoreallypacksomeveggiesintoyourbreakfast.
SERVES88eggs,beaten⁄ cupcoarselychoppedsnowpeas ⁄ cuphalvedcherrytomatoes ⁄ cupmincedbasil1tablespoonmincedparsley
⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper3 ⁄ cupslooselypackedrawzucchininoodles(“zoodles”)
1. Preheatovento425°F.Greasean8"×8"bakingdish.
2. Inamediumbowl,stirtogethertheeggs,snowpeas,tomatoes,basil,parsley,salt,andpepper.
3. Arrangethezucchininoodlestocoverthebottomofthebakingdish.Pourtheeggmixtureoverthezucchininoodles.
4. Bakefor30minutes.Cutintosquaresandserveimmediately.
ZOODLINGAROUNDZucchininoodles,alsoknownas“zoodles,”areall-vegetable“noodles.”They’remadebyslicingzucchiniintothin,noodle-likestripsusingaspecializedmanualorbattery-poweredvegetablespiralizertool,aserratedvegetablepeeler,orthematchsticksideofamandolin.
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HomemadeBreakfastSausagePattiesFresh-tastingandpreservative-free,homemadesausageisarealbreakfasttreat!Addedbonus?Unlikemanycommerciallypreparedbreakfastsausages,thesesausageshavenoaddedsugarandarethusWhole30-approved.
SERVES61poundleangroundpork1shallot,grated1clovegarlic,grated2teaspoonsgroundsage1teaspooncrushedredpepperflakes ⁄ teaspoonpaprika ⁄
teaspoonfennelseed ⁄ teaspoongroundrosemary ⁄ teaspoonwhitepepper ⁄teaspoongroundmustard ⁄ teaspoonkoshersalt ⁄ teaspoongroundallspice ⁄teaspoongroundcloves
1. Placeallingredientsinamediumbowl.Stirtothoroughlycombineallingredients.Coverandrefrigerateovernight.
2. Measureout ⁄ cupofthemixtureandformintoaflatpatty.Repeatuntilallthemixtureisused.
3. Cookinanonstickskilletovermediumheatuntilbrownonallsidesandfullycooked,approximately8–10minutes.
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HabaneroVeggieBreakfast“Tacos”ServethisTex-Mexfavoritewithsalsaandhotsauce.Afteryoufinishthefirst30daysofthechallenge,youcanconsidereatingthetacoinatortillainsteadoflettuceleaves.
SERVES31tablespoonoliveoil2shallots,minced2clovesgarlic,minced1habanerochile,seedsdiscarded,minced1cubanellepepper,
chopped1bunchscallions,chopped1smallzucchini,diced ⁄ cuphalvedcherrytomatoes ⁄ cupcooked,cubedrussetpotatoes ⁄ teaspoonkoshersalt ⁄ teaspoonfreshlygroundblackpepper ⁄ teaspoongroundchipotle4eggs
6leavesgreenleaflettuce
1. Heattheoilinacast-ironskilletovermediumheat.Addtheshallots,garlic,habanero,andcubanelleandsautéuntiltheshallotsstarttobrown,about3–7minutes.
2. Addthescallions,zucchini,tomatoes,andpotatoes.Sprinklewithsalt,pepper,andchipotle.Sautéuntilthepotatoesandtomatoesarewarmedthrough,3–5minutes.Removefromheatandcover.
3. Whisktheeggsuntilfrothy.Pourtheeggsintoanonstickskilletanduseaspatulatomovetheeggmixturearoundtheskillet,formingcurds.Continuetocook,stirringfrequently,untiltheeggisfullycooked.
4. Evenlydividetheeggandthepotatomixturesbetweenthelettuceleaves.Serveimmediately.
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ANAUSTINSTAPLETacosforbreakfastmightseemoddtoalotofthecountry,buttheyareubiquitousinAustin,Texas.Theycancontainavarietyoffillings,fromrefriedbeansandchorizo,chorizoandegg,scrambledeggsandbacon,eggandrefriedbeans,tocarnitasorbarbacoa.Theyareaninexpensivebutfillingbreakfast.Thebeansaren’tWhole30-approved,butyoumightwanttoaddthemafteryou’vefinishedyourfirst30days.
ShakshukaThisNorthAfricandishispopularallovertheMiddleEast,especiallyinIsraelwherethereareshakshuka-onlyrestaurants!Thetomatosaucegentlypoachestheeggswhilethedishcooks,leavingyouwithperfectlypoachedeggssurroundedbyvelvetytomatosauce.VirtuallyallcannedtomatosaucesareWhole30-approved.
SERVES63tablespoonsoliveoil4clovesgarlic,minced3jalapeñopeppers,seedsdiscarded,
minced1largeshallot,minced28ouncescannedcrushedorgroundtomatoes1tablespoonharissa
⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper ⁄ teaspoonroastedgroundcumin6eggs
1 ⁄ tablespoonsmincedItalianparsley
1. Heattheoilina12-inchcast-ironskilletovermediumheat.Addthegarlic,peppers,andshallotandsautéuntilfragrantandgolden,about5–10minutes.
2. Addthetomatoes,harissa,salt,pepper,andcuminandstir.
3. Simmeruntilthetomatoreducesslightlyandiswarmedthrough,about10minutes.
4. Cracktheeggsintothepan,formingasinglelayerofeggontopofthetomatomixture.Cookuntiltheyolksarebarelysetandthewhitesarefullycooked,about5minutes.Sprinklewithparsley.Serveimmediately.
ITALIANPARSLEYVERSUSCURLYPARSLEY
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ITALIANPARSLEYVERSUSCURLYPARSLEYItalianparsleyisalsoknownasflat-leafparsley.Italianparsleyisusedmostoftenincookingbecauseithasastrongerflavorandbettertexture.Curlyparsleyisusedmainlyasagarnish.
HerbedAsparagusCast-IronSkilletFrittataCast-ironskilletsareamazingvesselsforfrittatamaking.Theycookevenlyandareoven-safe.Thisfillingfrittatawillgetyourdayofftoanenergeticstart.
SERVES61tablespoonoliveoil1smallonion,diced1poundasparagus,chopped1tablespoonmincedfreshoregano1tablespoonminced
freshdill1tablespoonmincedItalianparsley ⁄ tablespoonmincedfreshbasil ⁄teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper7eggs
1. Preheatovento325°F.
2. Heattheoilina12-inchcast-ironskilletovermediumheat.Addtheonionandasparagusandsautéuntiltheonionsaresoft,approximately5minutes.
3. Meanwhile,inasmallbowl,whisktogethertheoregano,dill,parsley,basil,salt,pepper,andeggs.
4. Pourtheeggmixtureoverthevegetablesintheskillet.Tilttheskilletslightlytocoatalloftheingredientswiththeeggmixture.Cookovermediumheatuntiltheeggsarejustbeginningtoset,about8–12minutes.
5. Placeintheovenandbakefor10minutesoruntilthemixtureiscookedthroughandjustbeginningtobrown.
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6. Removefromthepanandslice.Serveimmediately.
ChiveScrambleScramblesaregreatweekdaybreakfastsbecausetheyarefast.Chivesaddasubtleonionflavortothisone.
SERVES24eggs,beaten⁄ cupchoppedchives ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper1tablespoonoliveoil
1. Inamediumbowl,whisktogethertheeggs,chives,salt,andpepperuntilfluffy.
2. Meanwhile,heattheoilinalargeskilletovermediumheat.Pourtheeggmixtureintotheskilletanduseaspatulatomovetheeggmixturearoundtheskillet,formingcurds.Continuetocook,stirringfrequently,untiltheeggisfullycooked,about3–8minutes.
3. Divideinto2portionsandserveimmediately.
EGGS,EGGS,EGGSEggsonlyhave70caloriesbutarefillingandWhole30-approved.Eggyolkscontaintheantioxidantsluteinandzeaxanthin,whichhelppreventmaculardegeneration.Oneeggcontains13percentoftherecommendeddailyvalueofprotein.
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WildMushroomFrittataLookforanassortmentofwildmushroomsatyourlocalfarmers’market.Theywilllikelyhavemorevarietythanthesupermarket.
SERVES61 ⁄ tablespoonsoliveoil10ouncesassortedwildmushrooms,chopped2shallots,minced⁄ cupdicedyellowsquash ⁄ cupmincedItalianparsley ⁄ cupdicedsnowpeas6eggs,beaten
⁄ teaspoonfreshlygroundblackpepper
1. Inalargeoven-safeskillet,heattheoilovermediumheat.Whenhot,addthemushroomsandshallotsandsautéabout10minutesoruntilthemushroomsaresoftandtheshallotsaretranslucent.
2. Addsquash,parsley,andsnowpeasandstir.Cookanadditional5minutes.
3. Meanwhile,inasmallbowl,stirtogethereggsandpepper.Poureggmixtureovertheingredientsintheskillet.
4. Tilttheskilletslightlytocoattheingredientsintheskilletwiththeeggmixture.Keeponmediumheatandcookabout10minutesoruntilalmostset.
5. Placeunderthebroilerfor5minutesoruntilthetopisjustbeginningtobrown.Removefrompan,slice,andserve.
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CHAPTER2Lunch
Broccoli-BasilPestoandZoodlesRoastedTomatoSoupChipotleVegetable-StuffedPoblanoPeppersArtichokeandOliveZoodlesShrimp-OrangeKabobsDijonPotato,Spinach,andGreenBeanSaladSunshineCurriedVegetablesSautéedPattypanSquashRingsSerranoPepperSteamedShrimpAsparagusSaladwithHardboiledEggSummerSaladwithPoachedEggCeleriac-PearSaladwithFigVinaigretteChickenCherrySaladCaramelizedOnionSoupHotandSpicyChickenTomatoSoupVegetableCrabSoupLemonAsparagusSoupCitrusScallopCrudo
Broccoli-BasilPestoandZoodlesThisisapleasant,veggie-packedchangefromyourregularpesto—butit’sstillWhole30-approved!
SERVES83 ⁄ cupsbroccoliflorets3(looselypacked)cupsfreshbasil3clovesgarlic⁄ teaspoonsalt ⁄ teaspoonwhitepepper4tablespoonsoliveoil,divided3tablespoonstoastedpignolinuts(seesidebar)1tablespoonlemonjuice1poundrawzucchininoodles(“zoodles”)
1. Placethebroccoliinalargepotofboilingwater.Boiluntiltender,about10–15minutes.Useaslottedspoontotransferthebroccolitoabowl.Allowtocoolbriefly.
2. Placethebroccoliinablenderorfoodprocessor.Addthebasil,garlic,salt,pepper,3tablespoonsofoliveoil,pignolinuts,andlemonjuice.Pulseuntilsmooth.Setaside.
3. Heatalargepanonmedium-highheat.Addremaining1tablespoonofoliveoil.Thenaddzucchininoodlesandcookforabout2–3minutesoruntilthezoodlesaretender.
4. Placethezoodlesontoplates.Pourpestosauceoverhotzoodles.
HOWTOTOASTPIGNOLINUTSBringoutthebestflavorofpignolinuts,alsoknownaspinenuts,bytoastingthem.Simplyaddthemtoadryskilletandwarmthemoverlowheat.Watchthenutscloselysotheydon’tburn.
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RoastedTomatoSoupUsingroastedtomatoesinthissoupgivesitaricher,moretomato-yflavor.
SERVES63poundsheirloomtomatoes,halved ⁄ cupoliveoil,divided1onion,diced3clovesgarlic,minced2stalkscelery,diced1carrot,diced2cupsvegetablestock(seesidebar)1teaspoonseasalt1teaspoonfreshlygroundblack
pepper
1. Preheatovento375°F.
2. Placethetomatoesinasinglelayeronabakingsheet.Drizzlewith2tablespoonsofoliveoil.Roastfor20minutes.
3. Meanwhile,heattheremaining2tablespoonsofoliveoilinaDutchovenovermediumheat.Addtheonion,garlic,celery,andcarrotandsautéuntilthevegetablesaresoftened,about5–10minutes.
4. Addthestockandspicesandbringtoaboil.Addthetomatoes.
5. Useanimmersionblendertoblenduntilmostlysmooth.Serveimmediately.
EASYWHOLE30-COMPLIANTVEGETABLESTOCKBringalargepotofwatertoaboil.Addanyfavoritevegetablesorvegetablescraps.Returntoaboiluntilitisreducedbyaboutone-quarter.Strainanduse,freeze,orrefrigerate.
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ChipotleVegetable-StuffedPoblanoPeppersLarge,unwrinkledpoblanopeppersworkbestinthisdish.LookforcannedchipotlechilesinadobomadewithWhole30-compliantingredientsatlargersupermarketsandnaturalfoodgrocerystores.
SERVES42tablespoonsoliveoil4clovesgarlic,minced1onion,minced2chipotlechilesinadobosauce,minced2zucchini,cubed1yellowsquash,cubed ⁄ cup
defrosted,drainedfrozenchoppedspinach4largepoblanopeppers28ouncescannedcrushedtomatoes
1. Preheatovento350°F.
2. Heatoilinaskilletovermediumheat.Addthegarlicandonion.Sautéuntiltheonionissoftened,thenaddthechipotlechiles,zucchini,andyellowsquash.Sautéuntilthesquashbeginstosoften,about5–10minutes.Pourmixtureintoabowlandstirinthespinach.
3. Slicethepoblanosdownthemiddlebutnotallthewaythrough,toformapocket.Filleachwiththevegetablemixture.
4. Pourhalfofthetomatoesonthebottomofan8"×8"bakingdish.Arrangethepeppers,open-sideupinasinglerow.Drizzlewithremainingtomatoes.
5. Bakefor20minutesoruntilcookedthrough.
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ArtichokeandOliveZoodlesOlivesaddabrinysavorinesstothisrusticpasta-likedish.Inthisrecipe,almondmealsubsinforthetraditionalbreadcrumbs;justtoastitinadryskilletfor30secondsto1minuteandallowtocool.
SERVES42tablespoonsoliveoil3clovesgarlic,minced2shallots,minced10ouncesfrozenartichokehearts,defrosted1cuphalvedlarge,oil-curedgreenolives1
poundrawzucchininoodles(“zoodles”) ⁄ cupchoppedfreshItalianparsley ⁄ cuptoastedalmondmeal
1. Inasaucepan,heattheoilovermediumheat.Addthegarlicandshallotsandcookuntilfragrant,about3–5minutes.
2. Addtheartichokehearts,olives,andzoodles.Cookuntiltheartichokesarecookedthrough,about5minutes.
3. Removefromheatandstirintheparsleyandalmondmeal.Serveimmediately.
WHAT’SALMONDMEAL?Foundinmostgrocerystores,almondmealissimplycoarselygroundalmonds.Ifyouhaveahigh-poweredblenderwithagrainattachment,youcanmakeitathome—butusecaution.Itcaneasilyturnintoalmondbutterifblendedtoolong.
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Shrimp-OrangeKabobsThecitrus-balsamicsaucemakestheseshrimpkabobssing.
SERVES41navelorange,halvedandcutintowedges1largeredonion,cutintowedges1pound
largeshrimp,peeledanddeveined2tablespoonsfreshlysqueezedorangejuice2tablespoonsbalsamicvinegar
1. Heatgrilltomedium.Oilthegrillrack.
2. Threadtheorangewedges,onionwedges,andshrimpon4skewers,beginningandendingwithoranges.
3. Inasmallbowl,whisktogethertheorangejuiceandbalsamicvinegar.Brushthesauceovertheskewers.
4. Grillkabobsuntiltheshrimparefullycooked,about5minutestotal.
SKEWEREDChooseskewersthathaveonepointyend.Skewerthefooddirectlyinthecenter.Allpiecesoffoodontheskewershouldbeofsimilarsizeforevengrilling.
DijonPotato,Spinach,andGreenBeanSaladThiscouldbeasidedish,butitissofilling,itissometimesbetterasthemainevent.LookforDijonmustardmadewithWhole30-compliantingredientsatlargersupermarketsandnaturalfoodgrocerystores.
SERVES41poundbabyred-skinpotatoes,halved ⁄ poundgreenbeans,halved6ouncesbaby
spinach⁄ cupdicedgreenonion1shallot,minced2tablespoonsmincedfreshItalianparsley1tablespoonmincedfreshoregano1teaspoon
yellowmustardseeds ⁄ cupapplecidervinegar3tablespoonsoliveoil1teaspoonDijonmustard
1. Bringalargepotofwatertoaboil.Boilthepotatoesuntilnearlyfork-tender,10-15minutes.Addthegreenbeanstothepotandcontinuetocookuntilthepotatoesarefork-tenderandthegreenbeansarecooked,5–10minutes.Drain.
2. Returnthegreenbeansandpotatoestothepotandimmediatelyaddthespinachandgreenonion.Cover.
3. Inasmallbowl,whisktogethertheshallot,parsley,oregano,mustardseeds,vinegar,oil,andmustard.Drizzleoverthepotatoes.Tosstocoat.Servewarm.
SPINACHTRIVIAEverwonderwhydishesmadewithspinacharecalled“Florentine?”CatherinedeMédicilovedspinachsomuch,shehaditateverymeal.HerbirthplacewasFlorence,Italy.
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SunshineCurriedVegetablesTurmericgivesthisdishadistinctiveyellowcolor.Itistastyhotorcold,makingittheperfectpackablelunch.
SERVES42tablespoonsoliveoil1onion,chopped3clovesgarlic,minced1-inchknobginger,minced⁄ cupwaterorvegetablestock1 ⁄ poundsdicedpotatoes1headcauliflower,cutintoflorets1teaspooncurrypowder
⁄ teaspoongarammasala ⁄ teaspoongroundturmeric1teaspoonyellowmustardseeds
1. HeattheoilinaDutchovenovermediumheat.Addtheonion,garlic,andgingerandsautéuntilfragrant,about2–5minutes.Addvegetablestock.
2. Addthepotatoesandcauliflower.Sautéuntilthepotatoessoften,about10–15minutes.
3. Addtheremainingingredientsandcover.Cook,stirringoccasionally,untilthevegetablesarefork-tender,about5–15minutes.
WHATISGARAMMASALA?GarammasalaisafragrantblendofspicescommonlyfoundinNorthernIndianandPakistanicuisines.Thenameliterallymeans“warmspice”anditmayincludepeppercorns,cumin,cinnamon,cardamom,cloves,nutmeg,andcarawayaswellasbitsofstaranise,redpepperflakes,turmeric,andfennel.Puristsmakegarammasalaathomeinsmallbatches,bytoastingwholespicesinaskillet,thengrindingthemixturewithamortarandpestleorspicegrinder.
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spicegrinder.
SautéedPattypanSquashRingsThepattypansquash’sdistinctiverufflededgesgivethisdishadelicatelook.Alovelymainorsidedishforaluncheon.
SERVES42tablespoonsoliveoil8cupsthinlyslicedpattypansquash1onion,sliced1bananapepper,diced⁄ cupwater2tablespoonsmincedfreshtarragon1tablespoonmincedfreshthyme ⁄teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper
1. Heatoilinaliddedskilletovermediumheat.Addthesquash,onion,andbananapepper.Sautéuntilthesquashbeginstosoften,about5–12minutes.
2. Addtheremainingingredients.Coverandsimmeruntilthesquashisfork-tender,aboutanother3–8minutes.
PATTYPAN:SUMMER’SSUPERSQUASHOneofthemostcommonandpopulartypesofsummersquash,pattypanisasquat,roundsquashwithrufflededges.Itcanrangefrom“baby”-sizedto6–7incheswideandcanbeyellow,white,andevengreenwhenripe.Lookforitatmostsupermarketsandfarmers’marketsduringthesummermonths.
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SerranoPepperSteamedShrimpSteamedshrimpisaquick,easy,andWhole30-compliantperfectweeknightmeal.
SERVES61cupwater⁄ cupdicedredonion1clovegarlic,minced2serranopeppers,minced2tablespoonsyellowmustardseed1teaspoongroundcayennepepper ⁄ teaspooncelery
seed1teaspoonfreshlygroundblackpepper2poundswholeshrimp,peeledanddeveined
1. Placethewater,onion,garlic,peppers,andspicesinalargeliddedpot.Bringtoaboil.
2. Addtheshrimp.Coverandsteamuntiltheshrimpturnbrightpinkandarefullycooked,about5–10minutes.
SHRIMPFACTSShrimpisanexcellentsourceofprotein.Whileshrimpisratherhighincholesterol,itisalsoverylowinsaturatedfat.Shrimpisalsoawonderfulsourceofselenium,whichhasbeenreportedtoneutralizefreeradicals.
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AsparagusSaladwithHardboiledEggThisisalovelysaladtoserveduringtheall-too-briefearly-springasparagusseason.Foraneasyvariation,tossinsomeleftovercookedorsmokedsalmon.
SERVES41 ⁄ poundssteamedasparagus2hardboiledeggs,coarselygrated3tablespoonswhite
winevinegar3tablespoonsoliveoil⁄ teaspoonDijonmustard2tablespoonsfreshlysqueezedlemonjuice ⁄ tablespoonlemonzest2tablespoonsmincedfreshdill
1tablespoonmincedfreshItalianparsley ⁄ teaspoonseasalt
1. Inalargebowl,tosstogethertheasparagusandeggs.Setaside.
2. Inasmallbowl,whisktogetherthevinegar,oil,mustard,lemonjuice,lemonzest,dill,parsley,andsalt.Drizzleovertheasparagusandegg.Tosslightly.Serveimmediately.
THEPERFECTHARDBOILEDEGGPlaceeggsinapanwithalid.Fillthepanwithcoldwateruntilitis ⁄ –1inchabovetheeggs.Bringtoafullboil.Removefromheatandcover.Allowtheeggstosit15minutes.Drainandrunundercoolwater.Useimmediatelyorrefrigerate.
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SummerSaladwithPoachedEggThissaladisprettyandfestiveenoughtoserveataluncheon.Frenchbreakfastradishesareanelongatedvarietythatyou’llfindfreshinthespring.
SERVES410ouncesfreshbabyspinachorbabylettuces1 ⁄ cupsdicedheirloomtomatoes3
bananapeppers,thinlyslicedintorounds1bulbfennel,shaved1avocado,thinlysliced5Frenchbreakfastradishes,thinlysliced1cuphalvedsugarsnap
peas1zucchini,thinlysliced ⁄ cuptarragonvinegar3tablespoonsavocadooil1teaspoonDijonmustard3tablespoonsmincedchives4eggs,poached
1. Dividethespinachorlettuceamong4dinnerplates.Topeachwithtomatoes,peppers,fennel,avocado,radishes,sugarsnappeas,andzucchini.
2. Inasmallbowl,whisktogetherthevinegar,oil,andmustard.Drizzleovereachsalad.
3. Sprinkleeachsaladwithchives.Topwithapoachedegg.
HOWTOPOACHANEGGWhileslightlydauntingatfirst,poachedeggsaresodeliciousthatitisworthmasteringthetechnique.Theeasiestwayistousespecialsiliconepodsthatfloatinwater,buteggscanbepoachedinasimplepot.Heatafewinchesofwaterinasaucepanuntilitisalmostsimmering.Addasplashofvinegar.Stirtocreatea“whirlpool,”crackopentheegg,anddropitgentlyin.Cookfor3–4minutes.Voilà!
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Celeriac-PearSaladwithFigVinaigretteCeleriac,alsoknownasceleryroot,isacrispcounterpointtothelush,softpearinthismeal-sizedsalad.
SERVES21bulbceleriac,cutintomatchsticks2Boscpears,peeled,halved,andthinlysliced1red
onion,cutintohalf-moons1tablespoonDijonmustard3tablespoonssherryvinegar1tablespoonlemonjuice⁄ cupgrapeseedoil2tablespoonsmincedfreshfig ⁄ teaspoonsalt ⁄ teaspoonceleryseed ⁄ teaspoonwhitepepper
1. Inalargebowl,tosstogetherceleriac,pears,andonion.
2. Inasmallbowl,whisktogetherthemustard,vinegar,lemonjuice,oil,fig,salt,celeryseed,andpepper.Drizzleoversaladandserve.
CELERIAC101Celeriacisabulbousrootvegetable.Unlikemanyrootvegetables,itisverylowinstarch.Whileitcanbeeatencookedorraw,therough,bumpyskinneedstoberemoved.Ithasalight,celery-likeflavor.
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ChickenCherrySaladIfyou’regettingboredwithregularchickensalad,trythisvariation.Apopofcherryisineverybiteofthisuniquechickensalad.Youshouldbeabletofindthesummersavoryinyourgrocerystore’sspiceaisle.
SERVES41 ⁄ poundspoachedchickenbreast,cubed ⁄ Vidaliaonion,diced ⁄ cuphalved,pitted
freshsweetcherries ⁄ cupWhole30-approvedmayonnaise,suchasPrimalKitchenbrand2tablespoonstarragonvinegar
⁄ teaspoonceleryseed ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper ⁄ teaspoonsummersavory4Bostonlettuceleaves
1avocado,sliced
1. Inamediumbowl,combinethechicken,onion,cherries,mayonnaise,vinegar,celeryseed,salt,pepper,andsummersavoryuntilallingredientsareevenlydistributed.
2. Placealettuceleafoneachplate.Evenlydistributethechickensaladamongthelettuceleaves.Topeachwithavocadoslices.Serve.
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CaramelizedOnionSoupThislighter,Whole30-approvedversionofFrenchonionsoupisjustasflavorfulandeasytomake.
SERVES62tablespoonsoliveoil2tablespoonsghee4poundsonions,sliced2tablespoons
balsamicvinegar2quartsbeefstockorwater2bayleaves4sprigsthyme
1. Heattheoliveoilandgheeinalargeskilletorsaucepan.Addtheonions.(Itisokayiftheyaremoundedhighinthepan;theywillcookdownquickly.)Coverandcooktheonionsuntiljustbeginningtosoften,stirringoccasionallysotheycookevenly,about5–10minutes.
2. Stirinthebalsamicvinegar.Cookuntiltheonionsarecaramelized,stirringoccasionally,about40minutes.
3. Deglazethepanwith ⁄ cupofstock.Addtheremainingstock,bayleaves,andthyme.
4. Bringtoaboil,thenreducetheheatandsimmerfor30minutes.Removebayleavesandthymebeforeserving.
USINGSTOCKSAlwaysuseormakeunsaltedstocks.Thiswillhelpcutdownonthesodiumcontentofthefinaldish.Insteadofsalt,simmerthestockwithspicesandherbsthatwillcomplementthemealbeforeusing.
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HotandSpicyChickenTomatoSoupTryservingthiszestysoupwithslicedavocadoandagarnishofdicedgreenonion.
SERVES81 ⁄ tablespoonsoliveoil1onion,chopped2cubanellepeppers,chopped2clovesgarlic,minced2jalapeñopeppers,minced24ouncescrushedtomatoes14ouncesdicedfire-roasted
tomatoes3cupschickenstock2cupsshreddedcookedchicken1teaspoonhotMexicanchilipowder1teaspoonhot
paprika⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper
1. Heattheoilinalargestockpot.Sautétheonion,cubanellepeppers,garlic,andjalapeñopeppersuntiltheonionsaresoft,about5–10minutes.
2. Addtheremainingingredientsandbringtoarollingboil.Reduceheatandcook,stirringoccasionally,untilthechickenisheatedthrough,about5–20minutesdependingonthesizeofthechickenpieces.
STOCKVERSUSWATERUsingstockinarecipeinsteadofwatermakesforamoreflavorfulfinishedproduct.Chickenstockmakespoultrydishestastericherandismildenoughtousewithothermeatsorvegetables.Watercandilutethetasteofsoupsandstews.
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VegetableCrabSoupThisisalighter,Whole30-compliantversionofMarylandcrabsoup.Tryservingthisflavorfulsoupforlunchwithagreensalad.
SERVES86cupscrabstockorwater1onion,chopped1shallot,minced1jalapeñopepper,diced3stalkscelery,diced2carrots,diced1 ⁄ cupsdicedgreenbeans1bulbfennel,diced2smallzucchini,diced2largerussetpotatoes,diced3tablespoonsChesapeakeBay
Seasoning28ouncescannedwholetomatoes1poundbluecrabjumbolumporclawmeat
1. Inalargestockpot,stirtogetherthestock,allthevegetables,seasoning,andtomatoes.Bringtoaboil,thenreducetheheatandsimmerfor30minutes,stirringoccasionally.
2. Addthecrabmeatandcontinuetocookfor30–40minutes,stirringoccasionally.
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LemonAsparagusSoupUsethelastofwinter’sin-seasonlemonsandspring’snewasparagusandpotatoesinthisdelicious,wholesomesoupthatcelebratesthecomingofspring.
SERVES62 ⁄ poundsasparagus1onion,sliced1poundsmallred-skinpotatoes4cupschickenorvegetablestock ⁄ cupfreshly
squeezedlemonjuice4clovesgarlic,minced1tablespoontarragonvinegar ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper
1. Preheatovento350°F.Lineabakingsheetwithparchmentpaper.
2. Arrangetheasparagus,onion,andpotatoesinasinglelayeronthebakingsheet.Roastforabout30minutes,flippingthevegetablesoccasionallytoensureevenroasting,oruntiltheasparagusandonionlookcaramelized.
3. Addtheasparagus,onion,potatoes,stock,lemonjuice,garlic,vinegar,salt,andpeppertoaDutchovenandbringtoaboil.
4. Removefromheatandpuréeusinganimmersionblender.
WHATDOESRDASTANDFOR?RDAstandsforrecommendeddailyallowance.TheRDAwasdevelopedinthe1930stocreatestandardrecommendationsofthedailyallowanceofeachtypeofnutrient.Itismeanttoreflecttherequirementsofthemajorityofthepopulation.
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CitrusScallopCrudoCrudoisthegeneraltermforanItalianrawfishdish.Ittypicallycontainsseasalt,oliveoil,andcitrusjuice.Whenmakingcrudo,takecaretousethefreshestfishpossiblefromareputablefishmonger.Althoughthefish“cooks”slightlyintheacidicjuice,itisbettertobesafethansorry.Thai-influencedflavorsgivethisclassicItaliandishnewlife.
SERVES6⁄ cupfreshlysqueezedbloodorangejuice ⁄ cupfreshlysqueezedlemonjuice2tablespoonslimejuice
1tablespoongingerjuice1tablespooncanevinegar1tablespoonextra-virginoliveoil ⁄ teaspoonsalt1Thaibird’seyepepper,sliced⁄ poundseascallops,thinlysliced ⁄ cupslicedThaibasil ⁄ cupdicedscallions
1. Whisktogethertheorangejuice,lemonjuice,limejuice,gingerjuice,canevinegar,oil,salt,andThaibird’seyepepperinasmallbowl.Pourintoalarge,shallow,rimmedplatter.
2. Arrangethescallopslicesoverthedressing.Sprinklewithbasilandscallions.Serveimmediately.
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CHAPTER3SideDishes
Stir-FriedWatercressandMushroomsCurriedCabbageWatermelon-CucumberJumbleRoastedDelicataSquashSautéedGingeredBeetGreensCitrus-SpikedKohlrabiandSwissChardGreenBeanSaladwithOrangeVinaigrettePepperyTomato-FennelSaladGinger-SesameColeslawBeet-GrapefruitSaladCucumber-CarrotSaladSlow-CookedSauerkrautFondantPotatoesandPearlOnionsIslandRoastedSpaghettiSquashDillRoastedAsparagusHerbedWaxBeansBrusselsBubbleandSqueak
Stir-FriedWatercressandMushroomsWhileitismostfrequentlyusedraw,watercressisalsodeliciousstir-fried.Thissimplesidedishcomplementsmanytypesofmeals.
SERVES42tablespoonssesameoil8ouncesshiitakemushrooms,sliced12cupswatercress3clovesgarlic,minced1-inchknobginger,minced2Thaibird’seyepeppers,diced
1. Heattheoilinawokovermediumheat.Addthemushroomsandstir-fryfor1minute.
2. Addthewatercressinbatches,stir-fryingandaddingmoreasitcooksdown.Withthelastbatch,addthegarlic,ginger,andpeppers.Stir-fryuntilfragrant,about2–5minutes.
3. Removefromheatandserve.
EGGANDCRESSUseupleftoverwatercressintheclassiceggandcresssandwich.Mixtogether4choppedhardboiledeggs,2–3tablespoonsmayonnaise,and ⁄ cupchoppedwatercress.1 4
CurriedCabbageCoconutaddsatoothsometexturetothiscurry.CabbageisanexcellentsourceofvitaminsK,C,andB .Italsocontainsmanganese,dietaryfiber,potassium,vitaminB ,folate,andcopper—sothisisanutrient-packedsidedish!
SERVES42shallots2clovesgarlic1-inchknobginger,sliced2Thaibird’seyepeppers2tablespoonsoliveoil2teaspoons
blackmustardseeds1teaspooncuminseeds1teaspoongarammasala1teaspoonturmeric ⁄ teaspoonasafetida1teaspoonkoshersalt2tablespoonsunsweetenedshreddedcoconut1cupwater
1headcabbage,shredded
1. Placetheshallots,garlic,ginger,andpeppersinablenderandpulseuntilsmooth.
2. Heattheoilinaskilletovermediumheat.Addthespicesandcoconutandcook,stirringoccasionally,untiltheseedsbegintopop.
3. Addthewaterandcabbage.Coverandcook,stirringoccasionally,untilthecabbageissoft,5–15minutes.
WHATISASAFETIDA?AsafetidaisaspicecommonlyusedinIndiancooking.Itisapowdermadefromtheasafetidaplantthathasadistinctiveonion-garlicflavor.Finditinwell-stockedsupermarketsandIndiangrocerystores.
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Watermelon-CucumberJumbleCoolingwatermelonandcucumberformthebaseofthisunusualsummerysidedish.
SERVES42cucumbers,diced4cupsdicedwatermelon ⁄ cupfreshlysqueezedlimejuice1tablespoonlimezest ⁄ cup
tornpeppermintleaves1tablespoongingerjuice1Thaibird’seyepepper,minced(optional)Placeallingredientsinalargebowl.Tosstocombine.Serveimmediately.
MEDICINALPEPPERMINTPeppermintoilhasbeenshowntoreducesymptomsofirritablebowelsyndrome.Ithasalsobeenusedasaromatherapyintreatinginsomniaandtoenhancememory.
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RoastedDelicataSquashThoughitisoftenreferredtoasawintersquash,delicatasquashisactuallymorecloselyrelatedtosummersquasheslikezucchini.Ithasathin,easy-to-peelskinandamild,nuttyflavor.Tryitbaked,steamed,orsautéed.Roastingcaramelizestheedgesofthesquash,creatingasweetnessthatistemperedbythespices.
SERVES44delicatasquash3tablespoonsoliveoil1teaspoonsmokedseasalt ⁄ teaspoonsmokedpaprika ⁄
teaspoongroundcayennepepper ⁄ teaspoongroundallspice
1. Preheatovento350°F.
2. Slicethesquashinto ⁄ -inchrings.Scoopouttheseeds.Arrangeinasinglelayeronbakingsheets.Brushwitholiveoilandsprinklewithspices.
3. Roastfor20–30minutesoruntilfork-tender.
WINTERSQUASHFACTSWintersquashgrowsoverthesummerandisripeforpickinginthefall.Thehardexteriorallowswintersquashtobestoredsuccessfullyinacool,darkspaceformanymonths.Wintersquashisalow-caloriefood.
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SautéedGingeredBeetGreensDon’ttossawaythosebeetgreens!Theyaretastyandfullofnutrients.
SERVES42tablespoonsoliveoil2clovesgarlic,minced1-inchknobginger,minced1 ⁄ poundsbeetgreens,blanched1teaspoonredpepper
flakes
1. Heattheoliveoilinalargeskilletovermediumheat.Addthegarlicandgingerandsautéuntilfragrant,about3–5minutes.
2. Addthebeetgreensandstirfor3minutes.Sprinklewithredpepperflakesandserve.
HOWTOBLANCHBringalargepotofwatertoaboil.Addthevegetablesandcookfor2minutes.Transferimmediatelytoabowloficewater,thendrain.
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Citrus-SpikedKohlrabiandSwissChardOnesidebenefitoftheWhole30challengeistryingsomevegetablesyoumightnothavehadbefore.Ifyou’renewtokohlrabi,thisdeliciousdishwillmakeyouaconvert!CrispkohlrabicontrastswithsilkySwisschardtomakethiscitrus-kisseddish.
SERVES42tablespoonscanolaoil1 ⁄ poundskohlrabi,peeledandcubed3clovesgarlic,minced2
shallots,minced2bunchesSwisschard,chopped ⁄ cupfreshlysqueezedbloodorangejuice2
tablespoonsbloodorangezest1teaspoonwhitepepper1teaspoonseasalt⁄ teaspoonceleryseed
1. Heattheoilinalargeskilletovermediumheat.Addthekohlrabi,garlic,andshallotsandsautéuntilthekohlrabiisnearlyfork-tender,about8–20minutesdependingonthicknessofkohlrabi.
2. AddtheremainingingredientsandsautéuntiltheSwisschardiswilted,about2–3minutes.
WHYUSESHALLOTS?Shallotshaveamilderflavorthanonionsandaslightlygarlickyscent.Theyaddadepthofflavortomanydishes,eitheraloneorinconjunctionwithonions.
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GreenBeanSaladwithOrangeVinaigretteDiningoutandattendingholidaypartiescanbedifficultduringtheWhole30challenge.Toavoidtemptations,bringyourownWhole30-compliantdishes!Trythisinsteadofgreenbeancasseroleatyournextholidaymeal.
SERVES82poundsFrenchgreenbeans(haricotverts),steamed ⁄ cuptoastedhazelnuts ⁄ cup
driedtartcherries1smallonion,minced2tablespoonsextra-virginoliveoil3tablespoonswhitewinevinegar3tablespoonsfreshly
squeezedorangejuice1tablespoonorangezest⁄ teaspoonDijonmustard
1. Tosstogetherthegreenbeans,hazelnuts,andcherriesinalargebowl.Setaside.
2. Whisktogethertheonion,oil,vinegar,orangejuice,orangezest,andmustarduntilwellcombined.Drizzleoverthegreenbeanmixtureandtossagain.Servewarmorcold.
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PepperyTomato-FennelSaladThinkvegetabledisheshavetobebland?Noway!Apepperinthesaladandhotsauceinthedressingequalonezippysalad.
SERVES63cupshalvedcherrytomatoes1cupchoppedredonion1bulbfennel,diced1cubanellepepper,diced1bunchscallions,diced ⁄ cupredwinevinegar ⁄ cupoliveoil
⁄ cuplimejuice ⁄ teaspoonScotchbonnethotsauce
1. Inamediumbowl,tosstogetherthetomatoes,onion,fennel,cubanelle,andscallions.
2. Inasmallbowl,whisktogetherthevinegar,oil,limejuice,andhotsauce.Pouroverthesaladandtosstocombine.Serveimmediately.
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Ginger-SesameColeslawThisvegan,crunchyslawgoesgreatwithgrilledfoods.
SERVES104cupsshreddedgreencabbage1cupshreddedredcabbage4carrots,shredded⁄ cupshreddedjicama1bunchscallions,minced2-inchknobginger,grated2tablespoonstoastedsesameseeds1 ⁄ tablespoonssesameoil ⁄ cupricevinegar ⁄
teaspoonkoshersalt ⁄ teaspoonceleryseed
1. Inalargebowl,tosstogetherthegreenandredcabbage,carrots,jicama,andscallions.Setaside.
2. Inasmallbowl,whisktogethertheginger,sesameseeds,sesameoil,vinegar,salt,andceleryseed.Drizzleoverthecabbagemixtureandtoss.
AWESOMEJICAMAJicamaisarootvegetablethatislowincalories,makingitperfectfordietersandthehealthconscious.Itcontainspotassium,fiber,andvitaminC.
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Beet-GrapefruitSaladCravingabitofsummerinthemiddleofwinter?Thisisjustthesaladtogetonethroughalong,coldwinter.
SERVES43largebeetswithgreens1shallot,grated⁄ cupsherryvinegar3tablespoonsextra-virginoliveoil2tablespoonsfreshlysqueezedgrapefruitjuice1 ⁄ teaspoonsDijonmustard ⁄ teaspoongrapefruitzest2grapefruits
1. Preheattheovento350°F.
2. Chopoffthebeetgreens,washthoroughly,patdry,andtearintobite-sizedpieces.Setaside.
3. Peelandquarterthebeets.Arrangethebeetsinasinglelayeronabakingpanandroastfor60minutesoruntiltender.
4. Meanwhile,inasmallbowl,whisktogethertheshallot,vinegar,oil,grapefruitjuice,mustard,andzest.Setaside.
5. Cutofftheverytopandbottomofthegrapefruit.Then,peelthefruitusingaknife,followingtheshapeofthefruit,leavingaround,peel-freegrapefruit.Thenplaceyourknifebetweenthemembraneandthefruitsegment.Cut,stoppingwhenyoucanfeelthebottomofthesegment(whereithitsthecenterofthefruit),withyourknife.Removetheknife.Repeatfortheothersideandremovethefruitsegment,leavingtheemptymembranebehind.Repeatfortherestofthesegments.
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6. Arrangethebeetgreensinaservingbowlorplate.Topwiththecooked(hotorcold)beetsandgrapefruit.Drizzlewiththedressingandserve.
ZESTTIPSWhenzesting,youonlywanttotaketheoutermostpartoftheskin.Nopith(thewhitepart)shouldberemoved.UseaboxgraterorMicroplaneforveryfinezest,anduseazesterformorecoarsezest.Usethefreshestcitruspossibleforbestflavor.
Cucumber-CarrotSaladThissaladmakesagreatsidedishbutanevenbettertopperforgrilledfish.
SERVES62seedlesscucumbers,thinlysliced2carrots,cutintomatchsticks1stalkcelery,thinly
sliced1redonion,thinlysliced1bunchscallions,diced1tablespoonsesameseeds3tablespoonsricevinegar ⁄ teaspoonsesameoil ⁄
teaspoonseasaltInamediumbowlwithalid,combinealltheingredients.Coverandshake.Refrigeratefor1hourpriortoserving.
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Slow-CookedSauerkrautInBaltimore,sauerkrautisservedalongsideturkeyateveryholidaymeal.
SERVES828ouncesrefrigeratedorfreshsauerkraut ⁄ -poundporkloin ⁄ cupredwinevinegar2
tablespoonsyellowmustardseed1teaspoongroundmustard1teaspoondrieddillweed⁄ teaspooncarawayseed ⁄ teaspoonpreparedhorseradish3tablespoonsmincedshallot
Placeallingredientsina4-quartslowcooker.Stir.Cookonlowfor8hours.Stirandserve.
COOKINGWITHSAUERKRAUTIfcookingwithcannedorbaggedsauerkraut,itcanbebeneficialtorinseofftheextrasaltandbrine.Donotdrythesauerkraut.Thisislessofanissuewithfreshsauerkraut.Sauerkrautisalow-caloriefood.
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FondantPotatoesandPearlOnionsThisWhole30-complianttwistonaclassicFrenchdishfeaturesnearlycaramelizedonions.
SERVES62poundsunpeeledbabypotatoes1poundpearlonions,peeled1tablespoonghee1tablespoonoliveoil ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper3
cupschickenstock1tablespoonherbesdeProvence
1. Arrangeallthepotatoesandonionsinthebottomofalarge,nonstickpaninasinglelayer.Addtheremainingingredients.Bringtoaboil.
2. Reduceheatandpartiallycoverwithalid.Continuetoboiluntilmuchofthestockhasevaporated,about20minutes.Thepotatoesshouldstillbeabouthalfsubmergedinthestockatthispoint.
3. Useawoodenspoontopressdownoneachpotato,crackingtheskin.Continuetocookuntilallthestockhascompletelyevaporatedandthebottomsofthepotatoesandonionsarebrowned,about10–25minutes.
4. Flipthepotatoesandonionsandcooktheothersideforabout5minutes.Usealarge,flatspatulatoremovethepotatoesandonionsfromthepan.
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IslandRoastedSpaghettiSquashRatherthanpretendspaghettisquashispasta(toppingitwithtomatosauce),makethisdish,whichhighlightsitswonderfulsquashflavor.
SERVES41(2-pound)spaghettisquash2tablespoonsoliveoil1shallot,minced1teaspoonsalt⁄ teaspoonfreshlygroundblackpepper1teaspoongroundcayennepepper ⁄ teaspoonhotpaprika ⁄ teaspoongroundallspice ⁄ teaspoongroundcloves
1. Preheatovento400°F.
2. Slicethesquashinhalflengthwise.Placethehalvescut-sidedownonabakingsheet.Roastfor1houroruntilthesquashiseasilypiercedwithafork.
3. Removeanddiscardtheseeds.Scoopouttheflesh,shredwithafork,andsetaside.
4. Heattheoilinaskilletovermediumheat.Addtheshallotandsauté2minutes.Addthesquashandspices.Sautéforanadditional5minutes.Serveimmediately.
1 2 1 21 4 1 4
DillRoastedAsparagusAsparagusreallyshineswhenroastedanddressedupwithdill,lemon,andfancyvinegar.
SERVES41poundasparagus2tablespoonsoliveoil ⁄ cupfreshlysqueezedlemonjuice2tablespoonslemonzest2
tablespoonschampagnevinegar1teaspoonkoshersalt1teaspoonfreshlygroundblackpepper1tablespoonmincedfreshdill
1. Preheatovento375°F.
2. Lineabakingsheetwithfoil.Placetheasparagusinasinglelayeronthesheet.Drizzlewitholiveoilandrollthespearstocoatthemwiththeoil.Roastfor5–8minutesoruntilthespearsaretenderbutnotbrowned.
3. Meanwhile,inasmallbowl,whisktogetherthelemonjuice,zest,vinegar,salt,pepper,anddill.
4. Arrangetheasparagusonaplatteranddrizzlewiththesauce.
1 4
HerbedWaxBeansIfwaxbeansareunavailable,usegreenbeansinstead.
SERVES62tablespoonsoliveoil1 ⁄ poundswaxbeans1shallot,minced2clovesgarlic,minced2tablespoonsmincedfreshthyme2tablespoonsmincedfresh
oregano2tablespoonsmincedfreshItalianparsley1tablespoonmincedfreshchives⁄ teaspoonseasalt
1. Heattheoilinaskilletovermediumheat.Addthewaxbeans,shallot,andgarlic.Sautéuntiltheshallotissoftandthebeansarefork-tender,about5–10minutes.
2. Sprinklewithherbsandsalt.Servehotoratroomtemperature.
WAXBEANSSimilarinappearanceandtexturetogreenbeans,waxbeanscomeintoseasoninearlysummer.TheyareagoodsourceofvitaminsCandA.Theyarealsoverylowincalories.
3 4
1 2
BrusselsBubbleandSqueakThisBritishdishismorefrequentlymadewithcabbage,butusingBrusselssproutsisawonderfulvariation.
SERVES63poundsYukonGoldpotatoes2poundsBrusselssprouts,finelyshredded3tablespoons
oliveoil3leeks,sliced1teaspoonseasalt1teaspoonfreshlygroundblackpepper
1. Bringalargepotofwatertoaboil.Boilthepotatoesuntilfork-tender.Forthelast5minutesofcooking,placetheBrusselssproutsinametalsieveovertheboilingpotatoestosteam.
2. Drainthepotatoesandplacetheminalargebowl.Mashthepotatoes.StirintheBrusselssprouts.
3. Meanwhile,heattheoilinanonstickfryingpanovermediumheat.Addleeksandsautéuntilsoftenedbutnotbrowned,about3–8minutes.Addtothebowl.Addthesaltandpepper.Stirtothoroughlycombine.
4. Scrapethemixturebackintotheskillet.Useaspatulatopatitdown.Cook,withoutstirring,untilbrownedandcookedthrough,approximately10–15minutes.
LONGLIVETHEBRUSSELSSPROUTDecriedbymanyasfoulsmelling,Brusselssproutscanbedelicious.Thetrickisnottoovercookthem.Roastingandsautéingyieldthebestresults.
overcookthem.Roastingandsautéingyieldthebestresults.
CHAPTER4Dinner
Cauliflower“Steaks”withFennelSummerVegetableTianRoastedTomatoeswithMarinatedArtichokesoverZoodlesRoastedBayScallopswithSwissChardMusselsinFennel-CaperBrothLittleneckClamswithZucchiniCedarPlankSalmonwithShallotsFive-SpiceMahiMahiCatfish“Tacos”ShrimpZoodleswithChineseChivesCodPoachedinTomatoTarragonRoastedChickenLemon-ThymeRoastedCaponSlowCookerPepper–ShreddedTurkeyTacosGrilledCaribbeanCurryTurkeyCutletsTea-RubbedDuckGarlic-RosemaryRockCornishGameHensRedCabbage–BraisedChickenMustardGrilledLambChopsHerb-RubbedBisonSteaksItalianVenisonBurgersRoastedPorkwithPearlOnionsandPearsChipotleBisonBurgers
PapayaPulledPorkLeek-SmotheredPorkChopsGarlic-StuddedPorkRoastFajita-StyleSteakAutumnSpiceBakedHamRosemary-RubbedPan-FriedFlankSteakGrilledChipotleLambRoastBraisedShortRibswithPearlOnionsSalmonChowderSummerVegetableStew
Cauliflower“Steaks”withFennelCauliflowercontainsvitaminsC,K,B ,B ,andB ,folate,choline,dietaryfiber,omega-3fattyacids,manganese,phosphorus,biotin,niacin,andmagnesium.Whew!Seewhyyoushouldbeeatingmoreofit?Thisdishboostsitssimpleflavorwithfennelandgarlic.Pickthelargestheadofcauliflowerforthisrecipetoyieldthelargest“steaks.”
SERVES42tablespoonsoliveoil1largeheadcauliflower,slicedverticallyinto ⁄ -inch-thickslices2
clovesgarlic,minced1bulbfennel,sliced2teaspoonsfennelseeds1teaspoondriedrosemary ⁄ teaspoonseasalt ⁄ cupwater
1. Heattheoilinalargeskilletovermediumheat.Placetheslicedcauliflowerflatinthepan.Arrangethegarlicandfennelaroundthecauliflower.Sprinklewiththefennelseeds,rosemary,andsalt.
2. Cookfor3minutes.Addthewaterandcover.Cookuntilthecauliflowerisfork-tender,about5–15minutes.
1 2 6
1 4
1 2 1 2
SummerVegetableTianTianisaFrenchvegetabledishconsistingofavarietyofthinlyslicedvegetablesformingacasserole.It’satasty,Whole30–approvedalternativetoheavy,dairy-ladencasseroles.
SERVES42tablespoonsoliveoil3clovesgarlic,minced1onion,chopped2zucchini,sliced2yellowsquash,sliced3poundstomatoes,sliced2tablespoonsmincedfreshbasil2
tablespoonsmincedfreshoregano1tablespoonlemonzest2tablespoonsfreshlysqueezedlemonjuice ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper
1. Preheatovento400°F.
2. Heatoilinalargeskilletovermediumheat.Addgarlicandonionandsautéuntilonionistranslucent,about5–10minutes.
3. Scrapegarlicandonionmixtureintoalargebowlandaddtheremainingingredients.Stiruntiltheingredientsareevenlydistributed.
4. Arrangethevegetablesinabakingdish.Roastfor30minutes.Serveimmediately.
VARIATIONSONATIANTianscanbemadewithanyvarietyofvegetables.Tryusingonionslicesandeggplant,orthinlyslicedpiecesofpotatoandwintersquashforawinterversion.
1 2 1 2
RoastedTomatoeswithMarinatedArtichokesoverZoodlesCherrytomatoesroastmorequicklythanregulartomatoesbuttastejustasgood!
SERVES43tablespoonsoliveoil2pintscherrytomatoes2tablespoonsmincedfreshoregano2tablespoonsmincedfreshbasil1tablespoon
mincedfreshItalianparsley ⁄ teaspoonseasalt1teaspoonfreshlygroundblackpepper8ouncesmarinatedartichokes,drained2poundsrawzucchininoodles(“zoodles”)
1. Preheatovento425°F.
2. Tosstheoilandtomatoestogetherinamediumbowl.Pourintoa12-inchcast-ironskillet.Roastfor10–15minutesoruntilthetomatoesaresoft.
3. Placetheskilletonthestovetopandaddtheremainingingredients.Sautéovermediumheatuntilthezoodlesareheatedthrough,about5minutes.
HOMEMADEMARINATEDARTICHOKEHEARTSBring ⁄ cupapplecidervinegar, ⁄ cupwater,1teaspoonpicklingsalt,and1tablespoonmincedgarlictoaboil.Add9ouncesoffrozenartichokeheartsandsimmerfor5minutes.Drainanddivideintojars.Filljarswitholiveoil.Refrigerateforupto1month.
1 2
3 4 3 4
RoastedBayScallopswithSwissChardRoastingbringsoutthenaturallysweetflavorofthescallops.
SERVES41 ⁄ poundsbayscallops ⁄ cupsteamed,choppedSwisschard ⁄ cupseafoodstock2
tablespoonsfreshlysqueezedlemonjuice ⁄ tablespoonlemonzest2clovesgarlic,minced
1smallonion,minced1tablespoonmincedfreshItalianparsley ⁄ teaspoonseasalt ⁄ cupalmondmeal1
teaspoonmincedfreshbasil1shallot,minced⁄ teaspoonfreshlygroundblackpepper ⁄ teaspoonceleryseed
1. Preheatovento350°F.
2. Inamediumbowl,combinescallops,chard,stock,lemonjuice,lemonzest,garlic,onion,parsley,andsalt.Pourintoanoiled1 ⁄ -quartbakingdish.Usethebackofaspoontospreadthemixtureintoasmooth,evenlayer.
3. Inasmallbowl,whisktogetherthealmondmeal,basil,shallot,pepper,andceleryseed.Sprinkleoverthescallopmixture.
4. Bakefor30minutesoruntilthescallopsarejustcookedthroughandthealmondmealisgolden.
1 2 3 4 1 31 2
1 4 3 4
1 4 1 4
1 2
MusselsinFennel-CaperBrothMusselsareanexcellentsourceofvitaminB andagoodsourceofzincandfolate.Thissimpledishletstheirflavorshine.
SERVES61tablespoonoliveoil1largeonion,diced2stalkscelery,diced2bulbsfennel,diced3
tablespoonscapotecapers1 ⁄ cupsseafoodstockorwater4poundsfreshmussels
1. Inalargestockpotwithalid,heattheoilovermediumheat.Addtheonion,celery,andfennel.Sautéuntiltheonionissoftandtranslucent,about5–8minutes.
2. Addthecapersandstock.Addthemusselsandsteamuntilthemusselshaveallopened,whichcantake5–20minutes.Discardanymusselsthatdonotopen.Serveimmediately.
MUSSELTIPSWhenpickingupmusselsatthestore,askforextraicetoplaceinabagwiththemusselsforthetriphome.Thishelpskeepthemusselscoolandfresh.Rinsethemoffbeforecookinganddiscardanyopenmussels.
12
3 4
LittleneckClamswithZucchiniIfyouusuallyeatfriedclams,trythisWhole30-compliantdishinstead.Thezucchiniinthisrecipeaddsalight,freshflavor.
SERVES42tablespoonsoliveoil2zucchini,diced1onion,diced1stalkcelery,diced2cupsseafoodstock1tablespoonredpepperflakes ⁄ teaspoonsea
salt ⁄ teaspoonfreshlygroundblackpepper4poundslittleneckclams
1. Inalarge,liddedpot,heattheoilovermediumheat.Addthezucchini,onion,andcelery.Sautéuntilthezucchiniisbeginningtosoften,about5–10minutes.
2. Addthestockandspices.Stir.
3. Bringtoarollingboil.Addtheclams.Coverandcookuntiltheclamsopen,about5–25minutes.Discardanyclamsthatdonotopen.Serveimmediately.
1 21 2
CedarPlankSalmonwithShallotsThecedarplankaddsflavorandastablecookingsurfaceinthiseasygrillrecipe.
SERVES41poundsalmon3shallots,thinlysliced1stalkcelery,thinlysliced2tablespoonstarragonvinegar1
tablespoonoliveoil1tablespoonmincedfreshtarragon ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblack
pepper
1. Placeallingredientsinamarinatingcontainerorresealablebag.Refrigeratefor2hours.
2. Meanwhile,prepareyourgrillaccordingtomanufacturer’sinstructions.Placethesalmononacedarplankdesignedforgrilling.Pourthemarinadeoverthesalmon.
3. Grill,withoutflippingthesalmon,untilitisfullycooked,about20minutes.
USINGCEDARPLANKSCedarplankssuitableforgrillingaresoldatmanygroceryandspecialtystores.Mostrequiresoakingforuptoanhourpriortouse.Afteryouaredonecooking,theycanbetossedonthecoalsandburned.
1 4 1 2
Five-SpiceMahiMahiThisdishwasinspiredbytheflavorsofdishespopularinHawaii.ItcombinesChineseflavorswiththesmokypinksaltforwhichHawaiiisfamous.Coconutoilissolidwhencool,butinwarmermonths,myjariscompletelyliquid!Ifyourcoconutoiliscold,heatitbrieflyinasmallpanonthestoveuntilitisliquid,about2–5minutes,beforebrushingitoverthefish.
SERVES44mahimahifillets1tablespoonliquidcoconutoil⁄ cuplimejuice3tablespoonsChinesefive-spicepowder1tablespoonsmokedHawaiianseasalt ⁄ teaspoongroundroastedginger ⁄ teaspoongarlicpowder ⁄ teaspoonfreshlygroundblackpepper
1. Preheatovento325°F.
2. Placethemahimahionanungreasedbakingsheet.Setaside.
3. Inasmallbowl,whisktogethertheoil,juice,andspices.Brushhalfthemixtureonthefish.
4. Placeintheovenandbakefor10minutes.Removethefishfromtheoven.Brushagainwiththeremainingmixture.
5. Returntoovenandbake5additionalminutesoruntilthefishisfullycooked.
MAHIMAHINAMEGAME
1 41 2 1 2 1 2
Mahimahiissufferingfromabitofanidentitycrisis.InadditiontoitsHawaiianname,mahimahi,itisalsocalleddolphinfishordorado.Whateveryoucallit,U.S.Atlantic–caughtmahimahiisaBestChoicewhenitcomestosustainability,accordingtotheMontereyBayAquarium.
Catfish“Tacos”Sustainable,meatycatfishismychoicewhenmakingtheselight,lettuce-wrappedtacos.
SERVES46catfishfillets3tablespoonsapplecidervinegar3tablespoonslimejuice2jalapeñopeppers,seedsdiscarded,minced ⁄ teaspoongroundcumin1teaspoon
mincedgarlic⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper6greenleaflettuceleaves1greenonion,diced
⁄ pintcherrytomatoes,halved ⁄ cupshreddedredcabbage1avocado,sliced2tablespoonsredhotsauce
1. Placethefishinamarinatingcontainerorresealableplasticbag.Addthevinegar,limejuice,peppers,cumin,garlic,salt,andpepper.Refrigeratefor30minutes.
2. Addthecontentsofthecontainertoanonstickskilletovermediumheat.Sautéuntilthefishisfullycooked,about5–15minutesdependingonthickness.
3. Dividethefishamongthelettuceleaves.Topeachwithgreenonion,tomato,cabbage,andavocado.Drizzlewithhotsauce.Serveimmediately.
1 2
1 4 1 2
1 2 3 4
ShrimpZoodleswithChineseChivesChinesechives,occasionallylabeledgarlicchives,looklikechivesbutareflatandhavealight,fresh-garlicscent.
SERVES42tablespoonscoconutoil3clovesgarlic,minced1poundmediumshrimp,peeledanddeveined1tablespoongingerjuice1tablespoonfish
sauce1poundChinesechives,cutinto2-inchlengths1 ⁄ poundsrawzucchininoodles
(“zoodles”)
1. Heattheoilinalargewokovermedium-highheat.Addthegarlicandstir-fryuntilfragrantandjustbeginningtobrown,about2–5minutes.
2. Addtheshrimp,gingerjuice,andfishsauce.Stir-fryuntiltheshrimpiscooked,about3–5minutes.Addthechives.Stir-fryfor2moreminutesoruntilthechiveshavewilted.
3. Addthezoodles.Stir-fry5additionalminutesoruntilthezoodlesaresoft.Serveimmediately.
BEAWOKSTARBuyalightweightcast-ironwokforbestresults.Round-bottomwoksgiveyouthemostcontroloverthefoodandflame.Usethesmallestburnersotheflameisconcentratedonthebottomofthewok.
1 2
CodPoachedinTomatoPoachingisahealthywaytoeatfish.Lookforwild-caughtcodforthebestflavor.
SERVES62tablespoonsoliveoil1largeonion,thinlysliced2tablespoonsredwinevinegar2tablespoonswater1 ⁄ poundscodfillets28ouncescannedcrushedtomatoes2tablespoonsmincedfresh
basil2tablespoonsmincedfreshItalianparsley2tablespoonsnonpareilcapers ⁄teaspoonseasalt1teaspoonfreshlygroundblackpepper
1. HeattheoilinaDutchovenovermediumheat.Addtheonionandsautéuntilbrowned,about10minutes.
2. Deglazethepanwiththevinegarandwater.Placethecodovertheonion.
3. Inamediumbowl,stirtogetherthetomatoes,basil,parsley,capers,salt,andpepper.Pouroverthecod.Coverandsimmerfor20minutesoruntilthecodisfullycooked.
1 21 2
TarragonRoastedChickenClassicroastedchickengetsaFrenchtwistwithtarragonandherbesdeProvence.
SERVES81(7-pound)chicken3tablespoonsoliveoil ⁄ cuplooselypackedfreshtarragon2tablespoonscoarseseasalt
1tablespoonfreshlygroundblackpepper1tablespoonherbesdeProvence
1. Preheatovento325°F.
2. Placethechickeninroastingpan.Rubwitholiveoil.Placehalfthetarragoninthecavityofthechicken.
3. Inasmallbowl,stirtogetherthesalt,pepper,andherbesdeProvence.Rubthemixtureintotheskinofthechicken.
4. Roastfor2hours,thenturntheoventemperatureupto350°F.
5. Continuetoroastfor30minutesoruntilthechickenisfullycooked.Allowtosit10minutesbeforecarving.
HERBESDEPROVENCEHerbesdeProvencesoundfancybuttheyarereallyjustacollectionofdriedherbs.Themixtypicallycontainssavory,fennel,basil,thyme,andlavender.Trythemonchickenorwildrice.
1 2
Lemon-ThymeRoastedCaponLemonandthymeisaclassiccombinationforagoodreason:Itisdelicious!
SERVES81(8-pound)capon1lemon,halved1smallonion,quartered4clovesgarlic2tablespoonsoliveoil3tablespoonskoshersalt1tablespoonfreshlygroundblack
pepper1 ⁄ tablespoonsfreshchervil1 ⁄ tablespoonsmincedfreshmarjoram1 ⁄tablespoonsmincedfreshthymeleaves
1. Preheatovento450°F.
2. Placethecapononaroastingrack.Placethelemon,onion,andgarlicinthecavity.
3. Rubthecaponwitholiveoil,thensprinklewithsalt,pepper,chervil,marjoram,andthyme.
4. Roastfor2hours,thenreduceheatto350°Fandcookanadditional20minutesoruntilthecaponisfullycooked.
WHATARECAPONS?Caponsarecastratedroosters.Theyaremoisterandhaveamorerobustflavorthanhens.Theyalsohaveincrediblytendermeat.Lookforthematapoultryfarmorwell-stockedsupermarket.
1 2 1 2 1 2
SlowCookerPepper–ShreddedTurkeyTacosBoredwith“regular”tacomeat?Driedandfreshpeppersgivethisturkeyanamazingdepthofflavor.
SERVES82 ⁄ poundsboneless,skinlessturkeythighs6ouncestomatopaste15ouncescannedfire-roastedtomatoes1onion,chopped2clovesgarlic,slicedPulpfrom1freshtamarindpod1shallot,chopped1driedpoblanopepper,sliced3freshpoblanopeppers,sliced ⁄ cuplimejuice1
teaspoonfreshlygroundblackpepper
1. Placeallingredientsinanoval,4-quartslowcooker.Cookonhighfor7–8hours.
2. Shredwithforksandtosswithsauce.Servehotinlettucewrapsorasthemaindishwithasideofroastedvegetables.
FIRE-ROASTYOUROWNTOMATOESHalvethetomatoesandbrushthemwitholiveoil.Prepareacharcoalgrilloruseabroilingpan.Placethetomatoesontherackandroastfor20minutes,turningonce.Sliptheskinsoffpriortouse,ifdesired.
1 2
1 4
GrilledCaribbeanCurryTurkeyCutletsGrillasparagusalongsidetheturkeyforaneasysidedish;theycookinaboutthesameamountoftime.
SERVES66thick-cutturkeybreastcutlets1cuplightcoconutmilk1onion,diced4clovesgarlic,minced1Scotchbonnetpepper,seedsdiscarded,minced2tablespoons
oliveoil1tablespoonCaribbean-stylecurrypowder1teaspoonfreshthymeleaves ⁄teaspoongroundcayennepepper ⁄ teaspoongroundhotpaprika ⁄ teaspoonfreshlygratednutmeg1teaspoonseasalt
1. Placeallingredientsinamarinatingcontainerorresealableplasticbag.Sealandshaketodistributetheingredients.Refrigerateatleast1hourorupto8hours.
2. Prepareyourgrillaccordingtothemanufacturer’sinstructions.Greasethegrillgrate.Removetheturkeyfromthemarinade.Discardthemarinade.
3. Grill,flippingonce,untilfullycooked,about10minutes.
WHYUSEFRESHHERBS?Freshherbshavemoreoftheoriginalnutrientsintactthandried.Theflavoroffreshherbsisbrighterthandriedherbs.Freshherbsalsoaddanextradimensionofflavortorecipes.
1 21 2 1 4
Tea-RubbedDuckTrythisaromaticduck,burstingwithfresh,tangerine-likeflavorfromthesatsuma,withfreshlysteamedsugarsnappeasdrizzledwithtamarisauce.
SERVES61(7-pound)duck1teaspoonSaigoncinnamon1 ⁄ teaspoonsgroundstaranise1 ⁄ teaspoonsground
ginger ⁄ tablespoonseasalt1teaspoonwhitepepper2tablespoonsgreentealeaves1largeshallot,quartered1satsuma,quartered
5wholestaranise
1. Preheatovento325°F.
2. Placetheduckinaroastingpanwitharack.
3. Mixthecinnamon,groundstaranise,ginger,salt,whitepepper,andtealeavestogetherinasmallbowl.Rubthemixtureintotheskinoftheduck.
4. Placetheshallot,satsuma,andwholestaraniseinthecavityoftheduck.Roastfor2hours,thenraisethetemperatureto375°Ffor20minutes.
5. Allowtheducktosit5minutespriortocarving.
DUCKFATSomewhatsurprisingly,duckfatisconsideredbymanytobeahealthyalternativetocookingwithbutter.Itishighinbeneficialunsaturatedfats.Studieshavelinkedunsaturatedfatconsumptiontolowerbloodcholesterollevels.Drainthefatfromthebottomofthepanafterpreparingthisrecipeandrefrigerateitforupto6months.
1 2 1 21 2
Garlic-RosemaryRockCornishGameHensRockCornishgamehensaretiny;eachhenisasingleserving.Thatmakesaneasybutimpressivedish,perfectforadinnerparty.
SERVES44(2-pound)RockCornishgamehens16clovesgarlic16sprigsfreshrosemary ⁄ cupoliveoil1tablespoonmincedfreshrosemary1
tablespoonlemonzest1tablespoonkoshersalt ⁄ tablespoonfreshlygroundblackpepper
1. Preheatovento350°F.
2. Placethehensonarackinaroastingpan.Evenlydividethegarlicandrosemarysprigsamongthecavitiesofthehens.
3. Inasmallbowl,mixtogethertheoil,mincedrosemary,andlemonzest.
4. Loosentheskinonthebreastsofeachhen.Rubintheherbmixtureundertheskinofeachhen.Sprinkletheoutsideofthebirdswithsaltandpepper.
5. Roastfor45minutesoruntilfullycooked.Allowtositfor5minutespriortoserving.
DIDYOUKNOW?RockCornishgamehensaresimplyavarietyofverysmallchicken.Thebreedwasdevelopedinthe1950sandgainedpopularityinthe’60s.Itwasbredtodevelopalargebreastinashortperiodoftime,soeachtinyhencanbeservedasasingleportion.
1 41 2
breastinashortperiodoftime,soeachtinyhencanbeservedasasingleportion.
RedCabbage–BraisedChickenThecabbageinthisdishbecomesincrediblytenderduetothelongcookingtime.
SERVES6⁄ cupoliveoil1onion,thinlysliced3clovesgarlic,minced4cupsfinelyshreddedcabbage ⁄ cupchickenstock1(6-pound)wholechicken,cutinto
pieces1teaspooncarawayseeds⁄ teaspoonceleryseed ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper2tablespoonsbalsamicvinegar
1. Heattheoilina12-inchcast-ironskilletovermediumheat.Addtheonionandgarlicandsautéuntiltheonionistranslucentandsoft,approximately5–8minutes.
2. Addthecabbage.Sautéuntilitstartstowilt.Pourinchickenstock.Coverandsimmeruntilthecabbageisverytender,about30minutes.
3. Inanonstickskilletovermediumheat,quicklybrownthechickenpieces,about5–8minutes.Transferthechickentothecast-ironskillet.Addtheremainingingredients.Coverthepanandsimmer,turningthechickenoccasionally.Cookuntilthechickeniscookedthrough,about20–40minutes.
4. Uncoverthepanandcontinuetosimmeranother10–15minutesoruntilmostoftheliquidhasevaporated.Serveimmediately.
CARAWAYSEEDS
1 4
1 2
1 4 1 2 1 2
CARAWAYSEEDSCarawayseedshavebeenusedforcenturiesinvariouswaysashealthtreatments.Theyhavebeenusedasatisanetotreatdigestivedisorders.Carawayoiltabletsareusedtohelprelieveindigestion.
MustardGrilledLambChopsLambloinchopsareawonderful,leanwaytoincorporatelambintoyourdiet.
SERVES44lambloinchops1lemon,thinlysliced1shallot,minced4clovesgarlic,minced2tablespoonsmincedfreshrosemary ⁄ cupredwinevinegar ⁄
cupoliveoil ⁄ cupDijonmustard ⁄ teaspoonseasalt
1. Placeallingredientsinamarinatingcontainerorresealableplasticbag.Refrigeratefor4hours.
2. Prepareyourgrillaccordingtomanufacturer’sinstructions.Placethelambchopsonthegrillandcook,turningonce,untilmedium-rare,justafewminutesoneachside.
ROSEMARYAwoodyherb,rosemarymayhavesomepotentialasamedicalsupplement.Rosemaryisasourceofcarnosicacid,whichinadditiontohavinganti-inflammatorypropertiesmayalsoprotectthebrainfromfreeradicals.
1 4 1 41 4 1 2
Herb-RubbedBisonSteaksBisonisanincrediblyleanyetflavorfulmeat,makingitanexcellentalternativetobeef.
SERVES21teaspoongroundrosemary1teaspoondriedparsley1teaspoondriedoregano1teaspoondriedbasil⁄ teaspoonpaprika ⁄ teaspoongroundmustard ⁄ teaspoonseasalt2(6-ounce)bisonsteaks
1 ⁄ tablespoonsoliveoil
1. Inasmallbowl,mixtogetherthespices.Rubthemintoallsidesofthebisonsteaks.
2. Heattheoilinanonstickskilletovermediumheat.Pan-frythebison,flippingonce,untildesireddonenessisachieved.
BACKTOBISONOnceararemeatontoday’splate,bisonisseeingaresurgenceinpopularity.Specialtybisonfarmsspecializinginorganicandsustainablebisonmeatarepoppingupalloverthecountry.Inpart,thisisduetobison’shighproteinandrelativelylowfatratio.
1 2 1 2 1 2
1 2
ItalianVenisonBurgersVenisonhasadistinctive,richflavoryetisleanerthansimilarcutsofbeef.Groundvenisonistheeasiestkindofvenisontofindatthegrocerystore.
SERVES41poundgroundvenison1tablespoontomatopaste1teaspoonmincedfreshbasil1
teaspoonfreshlygroundblackpepper ⁄ teaspoongroundcayennepepper1shallot,minced
1clovegarlic,minced1tablespoonoliveoil
1. Inasmallbowl,mixtogetherthevenison,tomatopaste,basil,pepper,cayenne,shallot,andgarlicuntilwellblended.Forminto4patties.
2. Heattheoilinaskilletovermediumheat.Addtheburgersandcook,turningonce,untildesireddonenessisachievedandtheburgersarebrownedonbothsides,about5–8minutes.
COOKINGWITHVENISONVenisonisaveryleangamemeat.Tokeepitfromtasting“gamey,”itisbesttocookitonlytomedium-rare.
1 2
RoastedPorkwithPearlOnionsandPearsBoscpearsarethefirmestofthepearvarietiesandholdtheirshapewellinthisdish.
SERVES62poundsbonelessporkroast1teaspoonseasalt1teaspoonfreshlygroundblackpepper ⁄ teaspoongroundcinnamon ⁄ teaspoon
groundcloves ⁄ teaspoongroundallspice4Boscpears,sliced⁄ poundpearlonions ⁄ cupporkorchickenstock
1. Preheattheovento350°F.
2. Rubtheporkonallsideswiththespices.PlaceinaDutchoven.Addtheremainingingredientsandsautéuntiltheonionsandporkbegintobrown,about8–15minutes.
3. PuttheDutchovenintheovenandroastfor45minutesoruntilporkisfullycooked.
PEELINGPEARLONIONSPeelingpearlonionscanbetough,buthereisaneasierway:Firstcutthepointyendofftheonions.Thenboilthemfor2minutes.Drainandcool.Squeezetherootendofeachoniontopoptheonionoutofitsskin.
1 4 1 41 4
1 2 1 2
ChipotleBisonBurgersThisamped-upburgerrecipeissuretopleaseatyournextBBQ.Chipotlesinadobosaucekeeptheseburgersmoistandaddaspicykick.
SERVES41 ⁄ poundsgroundbison2chipotlechilesinadobosauce,minced1shallot,minced2clovesgarlic,minced⁄ teaspoonseasalt ⁄ teaspoonhotpaprika ⁄ teaspoonfreshlygroundblackpepper ⁄teaspoondriedoregano2tablespoonscoconutoil
1. Inamediumbowl,mixtogetherthebison,chipotles,shallot,garlic,seasalt,paprika,pepper,andoregano.Forminto4patties.
2. Heattheoilinaskilletovermediumheat.Addtheburgersandcook,turningonce,untilfullycookedandbrownedonbothsides,about5–8minutes.
SHALLOTTIPSShallotsareinseasonduringspringandsummer.Whenbuying,lookfordrybulbswithnosproutsorwrinkles.Storeinacool,dryplace.
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PapayaPulledPorkPapayaprovidesmoisture,body,andflavortothistropicalpulledpork.
SERVES83-poundbonelessporkshoulderroast,trimmedoffat3cupspeeled,cubedpapaya2
tablespoonsgingerjuice ⁄ cuppineapplejuice ⁄ cuptomatopaste3serranopeppers,diced1onion,diced
5clovesgarlic,sliced1tablespoonyellowhotsauce1teaspoonseasalt1teaspoonchilipowder1teaspoonpaprika
1. Placeallingredientsina4-quartslowcooker.Cookonlowfor8–10hours.
2. Removethemeatandpullapartwithforks.Mashanysolidsintheslowcookerwithapotatomasher.
3. Returnthemeattotheslowcookerandstirtocombine.
PAPAYATIPSOnelargepapayacontainsmorethan300percentoftheRDAofvitaminC.Onepapayaalsohas30percentoftheRDAoffiberandpotassium.Papayacontainsanenzymethathelpslowerinflammationandimproveshealingfromburns.
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Leek-SmotheredPorkChopsPorkchopsdon’thavetobeservedwithapplesauce!Mildleeksmeltandformasavory-sweetsauceforporkchops.
SERVES61teaspoonkoshersalt1teaspoonfreshlygroundpepper1 ⁄ poundsthin-cutboneless
porkchops2tablespoonsoliveoil1onion,chopped2leeks,chopped1cupporkorchickenstock ⁄ cuplemonjuice2tablespoonsbalsamicvinegar1teaspoon
freshthymeleaves
1. Sprinklesaltandpepperonbothsidesofeachchop.
2. Heattheoilinaskilletovermediumheatandbrownthechopsonbothsides,about3–5minutes.Removetoacovereddishtokeepwarm.
3. Addtheonionandleekstothepanandsautéuntiltheystarttobrown,5–8minutes.
4. Returntheporkchopstothepan.Addtheremainingingredients.Coverandcookfor15minutesoruntileverythingisfullycookedandthesaucehasthickened.
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Garlic-StuddedPorkRoastInsertinggarlicintotheroastnotonlyinfusesitwithflavor,butalsoseemstokeepitmoist.
SERVES81(2-pound)porkloin1headgarlic,peeled1cupfreshbasilleaves1cupfreshItalianparsley2tablespoonsoliveoil ⁄ cupfreshly
squeezedlemonjuice2tablespoonslemonzest1teaspoonseasalt1teaspoonfreshlygroundblackpepper
1. Preheatovento350°F.
2. Cutslitsonallsidesoftheloinandinsertagarliccloveineachslit.
3. Placethebasil,parsley,oliveoil,lemonjuice,zest,salt,andpepperinafoodprocessor.Pulseuntilapasteforms.
4. Rubthepasteoverthepork.PlaceinaDutchovenandroastfor40minutesoruntiltheporkisfullycooked.
GO,GARLIC!Garlicisafundamentalingredientinthousandsofdishesaroundtheworld.Garlichasbeentraditionallyusedtotreatthecommoncold.Italsohasantibacterialactivityandhasbeenusedasanantiseptic.
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Fajita-StyleSteakGrillingisagreatwaytoinfuseleancutsofsteakwithflavorinsteadoffat.
SERVES62poundsskirtsteak5clovesgarlic,minced2serranopeppers,minced1jalapeñopepper,minced ⁄ cuplimejuice3tablespoons
mincedfreshoregano1teaspoonfreshlygroundblackpepper1teaspoongroundchipotle ⁄ teaspoongroundcumin1onion,thinlysliced
3poblanopeppers,sliced ⁄ cuppicodegallo
1. Placethesteakinamarinatingcontainerorresealablebag.Addthegarlic,serranopeppers,jalapeñopeppers,limejuice,oregano,blackpepper,chipotle,andcumin.Refrigerateovernight.
2. Prepareyourgrillaccordingtomanufacturer’sinstructions.Meanwhile,inanonstickskilletovermediumheat,sautétheonionandpoblanopeppersuntilsoft,about5–10minutes.Covertokeepwarm.
3. Placethesteakonthegrillandcookabout3minutesoneachsideoruntilmedium-rare.Allowtorest5minutesbeforeslicingthinly.
4. Servewithpicodegalloandthepepperandonionmixture.
PICODEGALLO
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ThisfreshMexicancondimentpepsupanyfajitaortaco.Inasmallbowl,stirtogether1whiteonion,chopped;2jalapeños,minced;1largetomato,diced;1clovegarlic,minced;andsaltandpeppertotaste.Stirin1tablespoonmincedcilantroand ⁄ cuplimejuice.Coverandrefrigerate1hour.
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AutumnSpiceBakedHamRatherthanbuydeliham,whichcanbeloadedwithpreservativesandsalt,makeyourownWhole30versionathome!Usingwholespicesinsteadofgroundhelpsthemixturereallypermeatetheham.
SERVES8–101(8-pound)freshham1teaspoonsalt1tablespoonfreshlygroundblackpepper1teaspoongroundcayennepepper3
tablespoonswholecloves2tablespoonswholemace1teaspoonallspiceberries1teaspooncrushedstaranise2cinnamonsticks
2cupswater
1. Preheatovento325°F.
2. Scoretheoutsideofthehamwithasharpknife.Placeitonarackinaroastingpan.
3. Inasmallbowl,stirtogetherthesalt,pepper,cayenne,cloves,mace,allspice,andstaranise.Rubintotheskinoftheham.
4. Placethecinnamonsticksandwaterinthebottomofthepan.Bake2 ⁄ hours.Letrestfor10minutespriortocarving.
HAMSALADHaveleftovers?Grindtogether2cupscubedham, ⁄ cupfreshmayonnaise,3gherkins,and1shallot.
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Rosemary-RubbedPan-FriedFlankSteakFlanksteakisalong,leancutofbeef.Ifunavailable,useskirtsteak.
SERVES61 ⁄ poundsflanksteak2 ⁄ tablespoonscrushedfreshrosemary1teaspooncoarse
smokedseasalt1tablespoonfreshlygroundblackpepper2tablespoonsoliveoil
1. Heatacast-ironskilletuntilitisveryhot.
2. Meanwhile,thoroughlyrubthesteakonallsideswithrosemary,salt,andpepper.
3. Addoiltotheskillet.Addthesteakandcookfor4–6minutesoneachside.
4. Removetoplatter.Tentwithfoilandallowtorestfor10minutesbeforeslicing.
GRASS-FEDBEEFWhenpossible,buygrass-fedbeef.Grass-fedbeefisleanerthangrain-fedandhasamorefavorableratioofomegafattyacids.Itisalsoamoresustainablewaytofarmandiscommunity-friendly.Mostgrass-fedcowsareraisedonindependentlyownedranches.
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GrilledChipotleLambRoastBonelesslambroastcanbeslightlytrickytofind,butthelean,flavorfulmeatisworthit.Theadditionofepazote,acommonspiceinMexicancooking,givesitanauthenticflair.
SERVES6–81onion,quartered4clovesgarlic4chipotlechilesinadobosauce ⁄ cupapplecidervinegar2tablespoonsmincedfresh
oregano2tablespoonsoliveoil1teaspoondriedepazote2tablespoonsmincedflat-leafparsley ⁄ teaspoongroundcayennepepper1jalapeñopepper
1(3-pound)lambroast
1. Placetheonion,garlic,chipotlesinadobo,vinegar,oregano,oliveoil,epazote,parsley,cayenne,andjalapeñoinablender.Pulseuntilapasteforms.
2. Rubthelambthoroughlywiththepasteandplaceinamarinatingcontainerorresealablebag.Refrigeratefor24hours.
3. Prepareyourgrillaccordingtomanufacturer’sinstructions.Placethelambonthegrill.Cookfor15minutesoneachside,oruntiltheinternaltemperaturereaches145°F.
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BraisedShortRibswithPearlOnionsShortribsareaninexpensivecutofmeat,buttheycanbetough.Alongcookingtimehelpstenderizethemeat.
SERVES4–65poundsshortribs1tablespoonseasalt1tablespoonfreshlygroundblackpepper2
tablespoonsoliveoil4clovesgarlic,sliced1poundpearlonions3carrots,slicedintocoins3parsnips,peeledandslicedintocoins1tablespoonmincedfreshbushsage2cupsbeefstock
1. Preheatovento350°F.
2. Sprinkleribswithsaltandpepper.
3. HeatoilinalargeDutchovenovermediumheat.Addtheribsandbrownonallsides.Addthegarlic,onions,carrots,parsnips,sage,andstock.
4. Coverandbraiseintheoven2–2 ⁄ hoursoruntilthemeatisfallingofftheboneandtender.
SEASALTFYISeasaltismadebyevaporatingseawater.Unliketablesalt,itisunrefinedanddoesnotcontainaddediodine.Oncea“gourmet”ingredient,seasaltnowcanbefoundatmostgrocerystores.
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SalmonChowderThisbroth-basedchowderisawonderfulWhole30-compliantwaytouseupanyleftoversalmon.
SERVES81onion,chopped1largeshallot,minced2clovesgarlic,minced2cupspeeled,dicedred-skinpotatoes2
stalkscelery,diced2carrots,diced2tablespoonsoliveoil6cupsfishstock1pounddicedtomatoes ⁄ teaspoongroundcayennepepper1teaspoonsherryvinegar1
bayleaf3tablespoonsfreshthymeleaves3tablespoonschoppedfreshItalianparsley3green
onions,diced1poundcookedsalmon,cutintochunks
1. Inalargepotovermediumheat,sautétheonion,shallot,garlic,potatoes,celery,andcarrotsintheoliveoiluntiltheonionsaresoftenedandtranslucent,about8–12minutes.
2. Addthestock,tomatoes,cayenne,andvinegar.Bringtoaboil,thenreducetheheat.Simmeruntilthepotatoesarenearlyfork-tender,about10–20minutes.
3. Stirintheherbs,greenonions,andsalmon.Cookuntilthesalmonisheatedthrough,about5–15minutesdependingonthickness.Discardthebayleafpriortoserving.
SOCKITTOME,SALMON!Salmonisanoilyfishthathashighlevelsofomega-3fattyacids.Wild-caughtsalmonhasahigherpercentageofthesebrain-nourishingacidsthanfarm-raised.Itisalsoanexcellentsourceofproteinandisavailableinseveralforms,suchasfresh,canned,coldsmokedlox,andgravlax.
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andgravlax.
SummerVegetableStewMakethislightstewinJulyorAugustwhenallthesevegetablesareattheirpeak.
SERVES61 ⁄ tablespoonsoliveoil1mediumyellowsquash,diced1carrot,diced1stalkcelery,diced1Vidaliaonion,diced5clovesgarlic,minced4cubanellepeppers,diced2cupsdicedokra6 ⁄ cupschickenstock3mediumtomatoes,diced2tablespoonsmincedfreshbasil2
tablespoonsmincedfreshItalianparsley ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper
1. Heattheoilinalarge,heavy-bottomedpanovermediumheat.Addthesquash,carrot,celery,onion,garlic,andcubanellepeppers.Cook,stirringoccasionally,untiltheonionissoftandtranslucentbutnotbrowned,about8–12minutes.
2. Addtheremainingingredientsandsimmeruntilthevegetablesaretender,about20minutes.
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CHAPTER5Appetizers,Sauces,andSaladDressings
Oven-BakedSpicyPeachWingsFreshBlackberryVinaigretteJalapeño-LimeVinaigretteFreshDillVinaigretteApricot-BasilSaladDressingFreshTomatoMarinaraRoastedEggplantTomatoSaucePeachBarbecueSauceChili-LimeMangoSauceChimichurriChunkySalsaVerdeHarissaRémouladePiri-PiriSauceCarolinaGoldSaucePickledAsparagusShrimpCocktailSmoky,SpicyDeviledEggsCinnamon-ToastedPumpkinSeedsRawOysterswithMignonetteSauceTropicalFruitBowlIcePops
Mango-ChiliPaletas
Oven-BakedSpicyPeachWingsSkipthesalty,fattyrestaurantversionandmakeyourownWhole30wingsathome.Spicyandstickyfromhomemadepeachpurée,thesewingsareasnaptomakeandwillsatisfyyourcravingforgame-dayappetizers!
SERVES65poundschickenwings1 ⁄ tablespoonshotpaprika1 ⁄ tablespoonschilipowder2tablespoonsgroundmustard
powder1teaspoongroundcayennepepper1teaspoonchipotlepepperflakes1teaspoongarlicpowder1teaspoonseasalt
1teaspoonfreshlygroundblackpepper1cupfreshpeachpurée
1. Preheatovento300°F.
2. Placethewings,spices,andpeachpuréeinalargeresealableplasticbag.Shaketocoat.
3. Arrangethewingsonbroilingpansorwirerack–linedbakingsheets.Bakefor25minutes.
4. Raisethetemperatureto450°F.Bakefor30–40minutesoruntilthewingsarecrispandgolden.
5. Drainonpapertowel–linedplatesifneeded.Serveimmediately.
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FreshBlackberryVinaigretteTrythisoverasummersaladofmixedgreensandtomatoes.
SERVES4⁄ cupfreshblackberries2ouncesbalsamicvinegar2ouncesoliveoil1teaspoonDijonmustard ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper
Muddletheblackberriesinthebottomofaresealablejarordressingcontainer.Addtheremainingingredients.Coverandshaketothoroughlymix.
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Jalapeño-LimeVinaigretteThislight,spicyvinaigretteisespeciallygoodovercrunchygreenslikecabbage.
SERVES6⁄ cupavocadooil ⁄ cupfreshlysqueezedlimejuice ⁄ cupwhitevinegar1tablespoonlimezest
2jalapeñopeppers,halved⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper
1. Addallingredientstoaresealablejarordressingcontainer.Coverandshaketothoroughlymix.
2. Strainthemixturepriortoserving.
TOOMANYJALAPEÑOS?Jalapeñosarewonderfulfresh,butsometimesoneendsupwithmorethanonecanuse.Luckily,jalapeñoscanbepickledandcannedforuseontacosornachos.Pepperscanalsobefrozen.Eitherchoporfreezewholeinafreezer-safecontainer.
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FreshDillVinaigrettePeppersherry,apopularcondimentintheCaribbean,addsaspicykicktothisotherwiseclassicdressing.
SERVES4⁄ cupmincedfreshdill ⁄ cupwhitewinevinegar ⁄ cupoliveoil2tablespoonslemonjuice
2tablespoonspeppersherry1tablespoonDijonmustardAddallingredientstoaresealablejarordressingcontainer.Coverandshaketothoroughlymix.
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Apricot-BasilSaladDressingThislightdressingisperfectoverfruitorvegetablesalads.Keepanyleftoversrefrigerated.
SERVES4⁄ cupfreshapricotpurée ⁄ cupsherryvinegar3tablespoonsoliveoil2tablespoonsmincedfreshbasilleaves⁄ teaspoonsalt ⁄ teaspoonwhitepepper ⁄ teaspoonDijonmustardInasmallbowl,whisktogetherallingredients.Coverandrefrigerate20minutespriortoserving.
DRESSINGTIPSVinaigrettesaremadebywhiskingvinegarandoiltogether.Tokeepthemlighter,usemorevinegarthanoil.Addingabitofmustardoreveneggyolktothemixwillkeeptheingredientsfromseparating.Mostdressingswithfreshherbswillkeepintherefrigeratorforupto3days.
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FreshTomatoMarinaraUsethisinanyrecipethatcallsforabasictomatosauce,orasis,overfreshzoodles.ForbestresultsuseRomaorSanMarzanotomatoes.
SERVES62poundsfreshtomatoes2tablespoonsoliveoil4clovesgarlic,minced1shallot,minced1tablespoonmincedfreshbasilleaves ⁄ tablespoonmincedfreshoregano ⁄ cup
choppedfreshItalianparsley
1. Blanchandpeelthetomatoes.Dicethetomatoes.Setaside.
2. InaDutchovenheattheoilovermediumheat.Addthegarlicandshallotandsautéuntilsoftandfragrant,about5–8minutes.
3. Addthetomato,basil,andoregano.Simmeruntilthetomatoiscookedthrough,about10–20minutes.
4. Removefromheatandstirintheparsley.
TOMATOTYPECASTINGThereareseveralgeneralvarietiesoftomatoes.Itiseasytotellhowsomevarietiesgottheirnames;cherrytomatoesaresmallandround,grapetomatoesaresmallandoblong,andpeartomatoesaredenseandpear-shaped.Othersarenotsoobvious.Camparitomatoeslooklikebigcherrytomatoesandaresimilarlysweet,whilebeefsteaksareverylargetomatoessuitableforslicing.
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RoastedEggplantTomatoSauceLookingforachangefromasimpletomatosauce?Eggplantsbecomemeltinglysmoothinthiseasysauce.
SERVES82(1-pound)eggplants,cubed2poundsfreshtomatoes,thicklysliced3clovesgarlic,minced3tablespoonsoliveoil⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper1tablespoonmincedfreshbasilleaves1tablespoonmincedfreshoregano
1. Preheatovento350°F.
2. Arrangetheeggplantandtomatoina9"×13"bakingdish.Sprinklewithgarlic.Drizzlewithoil.Tosstocoat.Sprinklewithsaltandpepper.
3. Bakefor30minutesoruntilthetomatoesaresoftandjuicyandtheeggplantistender.Stirintheherbs.
EGGPLANTEDIFICATIONEggplantscanbeslightlybitterorwatery.Tocombatthis,salttheeggplantslicesandallowthemtodrainfor20minutes.Rinsethesaltoffanduseasthereciperequires.
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PeachBarbecueSauceUsethisfresh-tasting,preservative-freebarbecuesauceasaglazeordipforporkorpoultry.
YIELDSABOUT2CUPS1shallot,chopped1 ⁄ poundspeeled,halvedpeaches2tablespoonswater⁄ cupapplecidervinegar2tablespoonsmustardpowder ⁄ teaspoongroundcayennepepper1tablespoonoliveoil ⁄ teaspoonhickoryliquidsmoke(optional)
1. Pulseallingredientsinablenderuntilsmooth.
2. Pourintoasmallsaucepanandsimmeronthelowestsettingfor15minutesoruntilheatedthroughandslightlythickened.
3. Allowtocoolcompletely.Pourintoanairtightcontainerandrefrigerateuntilreadytouse.
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Chili-LimeMangoSauceUsethissauceasasaladdressing,orasamarinadeandsauceforfish.
YIELDSABOUT2CUPS3mangos,peeledandpitted ⁄ cuplimejuice ⁄ teaspoongroundcayennepepper2
tablespoonsgingerjuice
1. Placeallingredientsinablender.Pulseuntilsmooth.
2. Refrigerateuntilreadytouse.
MANGOMANIAMangoisthemostcultivatedfruitinthetropics.Itisusedbothraw(green)andripe,cookedandraw.Thereareover1,000varietiesofmangosaroundtheworld.Mangoskinhasachemicalthatmaycausemildskinirritationwhentouchedorconsumed.
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ChimichurriThisArgentiniansauceistraditionallyservedoversteak.
YIELDSABOUT1CUP1 ⁄ cupsfreshItalianparsley3tablespoonschoppedfreshoregano ⁄ cupoliveoil ⁄ cup
redwinevinegar3clovesgarlic1driedredpepper⁄ teaspoongroundcumin ⁄ teaspoonsaltPlaceallingredientsinafoodprocessor.Pulseuntilmostlyliquid.Pourintoabowl.Serveatroomtemperature.
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ChunkySalsaVerdeThischunkysauceisgreatontacosoroverfish.Ifyouwouldlikeasmoothersauce,combinetheingredientsinafoodprocessorratherthanbyhand.
YIELDSABOUT3CUPS1 ⁄ poundstomatillos ⁄ cupfinelychoppedwhiteonion ⁄ cupfinelychoppedcilantroor
flat-leafparsley1tablespoonmincedfreshoregano3tablespoonslimejuice2serranopeppers,chopped2clovesgarlic,minced⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper
1. Bringapotofwatertoaboil.Addthetomatillosandcookfor5minutes.Removefromthewaterandallowtocoolslightly.
2. Dicethetomatillos.Placeinalargebowl.Addtheremainingingredientsandstirtoevenlydistribute.Refrigerateanyleftovers.
TOMATILLOTIPSTomatilloslooklikesmallgreen,yellow,orpurpletomatoesinapaperyhusk.Lookforunblemishedfruitsthatarefirmtothetouch.Thehuskneedstoberemovedpriortoeating.
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HarissaThisTunisianpaste-likesauceisextremelyflexible.Tryitrubbedintomeatandfishorasacondimentoneggs,potatoes—anythingyoucanthinkof!
YIELDSABOUT1CUP3ouncesdriedguajillochilies,seeded2ouncesdriedNewMexicochilies,seeded1
teaspoongroundcoriander1teaspoongroundcarawayseeds⁄ teaspoongroundcumin ⁄ tablespoonoliveoil ⁄ cuplemonjuice6clovesgarlic⁄ teaspoonsalt
1. Placeallthedriedchiliesinaheat-safebowl.Pourboilingwateroverthechilies.Allowthemtosoakfor20minutes.
2. Drainthechiliesandplacetheminafoodprocessor.Addtheremainingingredientsandpulseuntilverysmooth.
3. Scrapeintoanairtightjarorbowl.Refrigerate.
GRINDINGSPICESBuyingwholespicesisbotheconomicalandflavorful.Wholespicesstayfreshlonger.Beforegrinding,lightlytoastthespicesinadry,nonstickpantobringouttheirflavorevenmore.Turnthemintopowderinacleancoffeegrinder,aspicemill,orbyusingamortarandpestleormolcajete.
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RémouladeSimilartotartarsauce,rémouladeismostpopularlyservedwithseafood.ThisflavorfulWhole30versionwillmakeyouforgetallaboutpreservative-filledstore-boughtoptions.
YIELDS1 ⁄ CUPS⁄ cupWhole30-approvedmayonnaise,suchasPrimalKitchenbrand ⁄ cupdicedscallions ⁄ cupDijonmustard3tablespoonsnonpareilcapers
2tablespoonsmincedfreshdill2tablespoonsmincedfreshItalianparsley2tablespoonslemonjuice1tablespoonwhitewinevinegar⁄ teaspoonhotsauce ⁄ teaspoonsalt ⁄ teaspoonwhitepepper ⁄ teaspoonceleryseedStirallingredientstogetherinabowl.Coverandrefrigerateatleast1hourpriortoserving.
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Piri-PiriSaucePiri-piripeppersarefoundinwell-stockedsupermarketsandspiceshops.Driedcayenneorpiquinpeppersareacceptablesubstitutes.Piri-pirisauceisexcellentoverchickenandsteak.
YIELDSABOUT ⁄ CUP⁄ cupcrusheddriedpiri-piripeppers3clovesgarlic,minced ⁄ cupwhitevinegar2tablespoonslimejuice1tablespoonoliveoil1-inchknobfreshginger,grated ⁄teaspoonsalt
1. Placealltheingredientsinablenderandpuréeuntilverysmooth.
2. Useimmediatelyorpourintoaliddedcontainerandrefrigerateupto2weeks.
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CarolinaGoldSauceThismustard-basedsauceishowSouthCarolinadoesbarbecue.
YIELDSABOUT1 ⁄ CUPS1 ⁄ cupsyellowmustard ⁄ cupapplecidervinegar1teaspoonfreshlygroundblack
pepper1teaspoonchilipowder1teaspoonredhotsauce ⁄ teaspoongarlicpowder
1. Placealltheingredientsinasmallpan.Heatoverthelowestheatsettingpossible,whiskingcontinuously,untilthemixturethickens,approximately20minutes.
2. Removefromheat.Scrapeintoaliddedbowlorjarandallowtocool.Useimmediatelyorrefrigerateupto2weeks.
WHYMAKEYOUROWNSAUCESANDCONDIMENTS?Commerciallymadesaucesarefullofpreservativesandoftenhigh-fructosecornsyrupaswell.MakingyourownsaucesandcondimentsathomemeansyouknowexactlywhatgoesintothefinishedproductandcancustomizethemtobesuretheyareWhole30-compliant.Homemadesaucesalsotastefresherandbetterthancommerciallymadesauces.
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PickledAsparagusThisisatypeofrefrigeratorpickling,butthisrecipeisalsosafeforhotwaterbathcanning.Ifyou’refamiliarwithhotwaterbathcanning,followpropersafetyproceduresandprocessfor10minutes.
YIELDS3PINTS3 ⁄ poundsasparagus,cutinto6-inchpieces3clovesgarlic1shallot,minced3bayleaves1 ⁄ teaspoonsblackpeppercorns1 ⁄ teaspoonsdillseeds1tablespoonfreshdill1 ⁄
teaspoonsyellowmustardseed2cupswater2cupswhitevinegar ⁄ cuppicklingsalt
1. Evenlydividetheasparagus,garlic,shallot,bayleaves,peppercorns,dillseeds,dill,andmustardseedsamong3wide-mouthpintjars.
2. Inasaucepan,bringthewater,vinegar,andsalttoaboil,stirringtodissolvethesalt.Ladleovertheasparagus.Closethejars.Allowthemtocometoroomtemperatureandthenrefrigerate.
3. Wait1weekbeforeeating.Keeprefrigeratedatalltimes.
CANNINGCanningfruitsandvegetablesisagreatwaytopreservefoodatitspeak.Picklingisaneasyplacetostart.Evenunprocessedpickleskeepformonthsintherefrigerator.
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ShrimpCocktailMakingyourowncocktailsauceiseasytodoandisfreeofthesugar,preservatives,andhigh-fructosecornsyrupfoundinmostcommercialbrands.
SERVES126ouncestomatopaste ⁄ cupwhitewinevinegar ⁄ cupfreshlysqueezedlemonjuice2
clovesgarlic1shallot⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper ⁄ cuppreparedhorseradish2poundsjumboshrimp
1. Placethetomatopaste,vinegar,lemonjuice,garlic,shallot,salt,andpepperinafoodprocessor.Blenduntilmostlysmooth.
2. Scrapeintoasmallbowlandstirinthehorseradish.Refrigerate.
3. Puttheshrimpinaliddedsaucepan.Add ⁄ inchofwater.Coverandbringtoaboil.Cookuntiltheshrimpispinkandcookedthrough,about10minutes.Peelanddeveintheshrimpifnecessary.Chill.
4. Servetheshrimpandcocktailsaucetogether.
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Smoky,SpicyDeviledEggsTheseWhole30-approveddeviledeggsgetasmokingpunchfrombothgroundchipotleandsmokedpaprika.
SERVES241dozenhardboiledeggs⁄ cupWhole30-approvedmayonnaise,suchasPrimalKitchenbrand1tablespoonDijonmustard
⁄ teaspoonsmokedpaprika ⁄ teaspoongroundchipotle ⁄ teaspoonseasalt ⁄teaspoonwhitepepper
1. Peeltheeggs.Halvethemlengthwise.Placealltheyolksinasmallbowl.Setthewhitesaside.Mashtheyolkswithapotatomasheruntilfluffy.
2. Inasmallbowl,whisktogetherthemayonnaise,mustard,andspices.Scrapethemixtureintothebowlofyolks.Useaforktobeatitintotheyolksuntilsmooth.
3. Pipeorspoonthemixtureintothewhites.
DIDYOUKNOW...DijonmustardwasoriginallyproducedinDijon,France?Itwasalessacidicmustardmadewithverjuice,atypeofjuicemadefromtheunripegrapesoftheregion,nottheharshervinegarscommonatthetime.Nowitismadeallovertheworldbutstillmustadheretocertainstandardsinordertobecalled“Dijon.”
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Cinnamon-ToastedPumpkinSeedsAtwistontheclassicsaltedpumpkinseedsofyesteryear.
SERVES122cupsfreshpumpkinseeds ⁄ cupseasalt3tablespoonsoliveoil2tablespoonsSaigoncinnamon1teaspoongroundginger⁄ teaspoongroundcloves ⁄ teaspoongroundallspice
1. Preheatovento350°F.
2. Placethepumpkinseedsinalargepot.Fillhalfwaywithwater.Addsalt.Bringtoaboil.Boilfor10minutes.Drainthoroughly.
3. Drizzletheseedswitholiveoilandtosstocoat.Sprinklewithspices.Tossagaintodistributethespices.
4. Lineabakingsheetwithparchmentpaper.Arrangetheseedsinasinglelayeronthebakingsheet.Bakefor15minutes.Stirtheseeds.Bakeanadditional5minutesoruntiltheyaretoasted.Coolpriortoserving.
PUMPKINPOWER!Pumpkinseedsaremorethansomethingtothrowawaypriortocarvingajack-o’-lantern.Alsoknownaspepitas,theyarealow-caloriesnackthatishighinmanganese,magnesium,iron,zinc,andprotein.Omega-3fats(healthyfat)arealsofoundinpumpkinseeds.
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RawOysterswithMignonetteSauceThisistheclassicwaytoserverawoysters.
SERVES1224raw,in-shelloysters ⁄ cupredwinevinegar1largeshallot,minced ⁄ teaspoonsalt1
tablespoonfreshlygroundblackpepper
1. Lineaplatewithice.Shucktheoystersandarrangethemonthehalfshellontheice.
2. Inasmallbowl,whisktogetherthevinegar,shallot,salt,andpepper.Pourintoaramekinandplaceitbesidetheoysters.
THEOYSTER:NUTRITIONALPOWERHOUSE!Morethanjustarumoredaphrodisiac,oystersareahealthychoice.Oystersareanexcellentsourceofcalcium,zinc,iron,andvitaminsAandB .Toreceivethemaximumhealthbenefits,oystersarebestconsumedraw.
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TropicalFruitBowlIcePopsYou’llwanttoavoidfrozendairytreatswiththeWhole30,butluckilythereisawiderangeoffruit-basedoptionstosatisfyasweettooth.Theseicepopsareasprettyastheyaretasty.Thefruitlookslikeitisfloatinginice.
SERVES61mango,peeledandcutinto ⁄ -inchslices2kiwis,peeledandcutintothinrounds2starfruit,cutinto ⁄ -inch-thickslices⁄ cupdicedpapaya2cupscoconutwater
1. Arrangethefruitsnuglyinto6(3-ounce)icepopmolds.Nofruitshouldextendabovethefillline.
2. Pourthecoconutwaterintoeachmoldtocoverthefruit.
3. Freezeuntilsolid.
WHATISCOCONUTWATER?Nottobeconfusedwithcoconutmilkorcreamofcoconut,coconutwateristhethinliquidthatisfoundinthecenterofafresh,youngcoconut.Ithasaveryhighpotassiumcontentandisfullofelectrolytes.Incountrieswherecoconutsarenativeitisoftenserved,withastraw,stillinthecoconut.Alternatively,lookforitinbottlesorpouchesatthegrocerystore.
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Mango-ChiliPaletasPaletasareLatinAmericanicepops.Theyaremadewithfreshfruitandoftenincludespices.
SERVES61pounddicedmango,divided1driedguajillochile,freshlyground ⁄ cuplimejuice1teaspoongroundcayennepepper
1. Put ⁄ ofthemango,guajillochile,limejuice,andcayenneinablenderandpulseuntilalmostsmooth.
2. Stirintheremainingdicedmango.Divideamong6(3-ounce)icepopmolds.
3. Freezeuntilsolid.
USINGDRIEDPEPPERSAlthoughitmayseemthatfreshisbetter,driedpeppershavetheirplace.Theycanhavearicher,deeperflavorthantheirfreshcounterparts.Youcangrindthemintospiceorrehydratetheminhotwaterforusesinmanyrecipes.
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PART2LIFEAFTERTHEWHOLE30
CHALLENGE
Congratulations!Youmadeit!Youhavecompleted30daysofthe
Whole30Challengeandnowitistimetomoveforward.Whilesome
peoplestickwiththeWhole30Challengeafter30days,manypeople
arelookingforwardtoeatingasliceofbirthdaycake,munchingon
bread,ordippingintoabigbowlofhummus.Well,nowyoucan!
Theserecipesaredesignedtointroducesmallamountsofnon-
Whole30-compliantfoodsbackintoyourdiet.Theystillcontainlots
ofwholefoodslikevegetables,fruit,meat,andfish,buttheyalsouse
dairy,wholegrains,andminimalamountsofsugar.You’llalsofinda
lotofyourfavoriteWhole30condiments,whichshouldhelpeasethe
transitionfromWhole30toWholeLiving.
Besureyoure-introduce“new”ingredientsslowlyandwaittosee
howyourbodyfeelsafteryoueatthem.OverdoingonDay31is
temptingbutwon’tgiveyouanaccuratepictureofhowyoufeelabout
eachfood.Onceyouknowhowyourbodyreactstolegumes,grains,
eachfood.Onceyouknowhowyourbodyreactstolegumes,grains,
dairy,andsugar,youcangraduallyincreasetheamountofeach
ingredientinyourdiet,ifdesired.
CHAPTER6BreakfastandBrunch
Banana–BlackWalnutMuffinsCarrot-ZucchiniCornmealMuffinsBlueberryOatmealMuffinsClassicZucchiniBreadButternutSquashCinnamonRollsFiggyOvernightOatmealRazzleDazzleWafflesButtermilkBuckwheatPancakesMushroom–WildRiceOmeletsOatEnergyBarsCoconut-StrawberryPancakesAsparagusQuichewithaCheddarCrustMeyerLemonCurdGazpachoHotNectarine-QuinoaBreakfastCerealSourCherryGranola
Banana–BlackWalnutMuffinsThebananasforthisrecipeshouldbevery,very,ripe;useoneswithalmostblackpeels!
SERVES18⁄ cupdarkbrownsugar2teaspoonsbakingpowder1 ⁄ cupsall-purposeflour1cupwhitewhole-wheatflour2eggs,atroomtemperature1 ⁄ cupsmashedoverripebanana ⁄ cupplainGreekyogurt ⁄ cupcanolaoil ⁄ cup
choppedblackwalnuts2bananas,sliced(optional)
1. Preheatovento350°F.Lineorgrease18wellsinamuffintin.
2. Inalargebowl,whisktogetherbrownsugar,bakingpowder,andbothflours.Setaside.
3. Inamediumbowl,beattogethertheeggs,mashedbanana,yogurt,andoiluntilsmooth.
4. Pourwetingredientsoverthedryingredientsandmixuntilwellincorporated.Foldinthenuts.
5. Dividethebatterevenlyamongthewells.Topeachmuffinwithslicedbanana,ifdesired.Bakefor20minutesoruntilatoothpickinsertedinthecenterofamuffincomesoutwithjustafewdrycrumbs.(Adrytoothpickmeansthesemuffinsareovercooked.)
6. Removethemuffinsfromthetin.Coolcompletelyonawirerack.
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WHATISWHITEWHOLE-WHEATFLOUR?Whitewhole-wheatflourisanexcellentalternativetoregularwhole-wheatflour.Itisclosertoall-purposeflourintaste,texture,andappearanceyethasthehealthbenefitsofwholewheat.Groundfromwhitewheatberries,itismildertastingthantraditionalwholewheat.Itcanbesubstitutedforwhole-wheatflourina1:1ratioorforall-purposeinarecipewhenthedifferencewouldgoundetected.
Carrot-ZucchiniCornmealMuffinsIfyou’vebeenmissingbakedgoods,thesemuffinsareagreattransitionrecipe.Theystillcontainveggiesandgetalotoftheirflavorfromspices.Cornmealgivesthesemuffinsapleasantcrunch.
SERVES12⁄ cupshreddedcarrot ⁄ cupshreddedzucchini1cupbuttermilk⁄ cupsugar1egg,beaten2tablespoonscanolaoil1teaspoonbakingpowder1teaspoonbakingsoda⁄ teaspoonsalt ⁄ teaspoongroundnutmeg ⁄ teaspoongroundallspice ⁄ teaspoongroundcinnamon1 ⁄ cupsall-purposeflour ⁄ cupyellowcornmeal
1. Preheatovento350°F.Greaseorline12wellsinamuffintin.Setaside.
2. Inalargebowl,mixtogetherthecarrot,zucchini,buttermilk,sugar,egg,andoiluntilthesugardissolves.
3. Inaseparatebowl,whisktogetherthebakingpowder,bakingsoda,salt,spices,flour,andcornmeal.
4. Addthedryingredientstothewetingredients.Mixuntiljustcombined.
5. Filleachwell ⁄ full.Bakefor15minutesoruntilatoothpickinsertedintothecenterofthecentermuffincomesoutclean.Coolinthepanfor2minutes,theninverttoawireracktocoolcompletely.
BAKINGSODAVERSUSBAKINGPOWDER
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BAKINGSODAVERSUSBAKINGPOWDERBakingsodaispuresodiumbicarbonate,whichwhencombinedwithanacidicingredientlikebuttermilkorlemonjuiceanddissolvedinliquidcreatesachemicalreactionthatallowsleaveningtooccur.Ifyouusedbakingsodawithoutaddinganacidicingredient,yourbakedgoodwouldnotrise.Bakingpowderdoesnotneedtheadditionofanacidicingredientforittowork,asitincludesbothapowderedacidandsodiumbicarbonate.Onceyouaddaliquidtothebakingpowder,theacidandbasedissolveanditactsasaleaveningagent.
BlueberryOatmealMuffinsOatmealaddsbodyandfibertothesefruitymuffins.Theseareamuchbetteroptionthananythingyoubuyatyourmorningcoffeestop!
SERVES12⁄ cupall-purposeflour ⁄ cupwhitewhole-wheatflour1cupold-fashionedrolledoats ⁄cupdarkbrownsugar1teaspoonbakingsoda
1teaspoonbakingpowder1teaspoongroundginger ⁄ teaspoongroundallspice ⁄teaspoongroundnutmeg ⁄ teaspoongroundcloves ⁄ teaspoonsalt ⁄ cupcanolaoil1egg,beaten
1cupbuttermilk1cupblueberries
1. Preheatovento350°F.Greaseorline12wellsinamuffintin.
2. Inalargebowl,whisktogethertheflours,oats,brownsugar,bakingsoda,bakingpowder,ginger,allspice,nutmeg,cloves,andsalt.
3. Inasmallbowl,whisktogethertheoil,egg,andbuttermilkuntilsmooth.
4. Pourthewetingredientsoverthedryingredients.Mixuntiljustcombined.Foldintheblueberries.
5. Dividethebatterevenlyamongthewellsinthemuffintin.Bake15–20minutesoruntilatoothpickinsertedinthecenterofthecentermuffincomesoutclean.Removethemuffinstoawirerackandcoolcompletely.
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ClassicZucchiniBreadTrythiswalnut-studdedclassicspreadwithathinlayerofcreamcheese.
SERVES122eggs,beaten⁄ cupcanolaoil1 ⁄ cupsgratedzucchini2teaspoonsvanillaextract1 ⁄ cupswhitewhole-wheatflour1teaspoonsalt
1teaspoonbakingpowder1teaspoongroundcardamom1teaspoongroundcinnamon ⁄teaspoongroundcloves ⁄ teaspoongroundnutmeg ⁄ teaspoongroundginger1cupchoppedwalnuts
1. Preheatovento350°F.Greaseandflour1standardloafpan.
2. Inalargebowl,combinetheeggs,oil,zucchini,andvanilla.Setaside.
3. Inasmallbowl,stirtogethertheflour,salt,bakingpowder,andspices.Addtothezucchinimixture.Stiruntiljustcombined.Foldinwalnuts.
4. Pourintothepreparedloafpan.Bake1houroruntilatoothpickinsertedinthemiddleoftheloafcomesoutwithjustafewdrycrumbs.(Adrytoothpickmeansthisbreadisovercooked.)Placethepanonawirerackfor10minutes.Inverttheloafontotherackandcoolfully.
WALNUTSFORHEALTHWalnutscontainelementsthatmayslowcancergrowth,includingomega-3fattyacids,polyphenols,phytosterols,andvitaminE.Walnutscontainthehighestlevelofantioxidantsofanynuts.Walnutsalsoincreasefatoxidation.
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ofanynuts.Walnutsalsoincreasefatoxidation.
ButternutSquashCinnamonRollsThislightorange–huedtreatisaboutashealthyascinnamonrollscanget!
SERVES121ouncedryyeast⁄ cuplukewarmwater ⁄ cupunsaltedbutter,meltedandcooledslightly1cuppuréedcookedbutternutsquash ⁄ cuplightbrownsugar ⁄ teaspoonsalt2eggs,atroomtemperature
4cupsall-purposeflour⁄ cupunsaltedbutter,softened ⁄ cupdarkbrownsugar2 ⁄ tablespoonsSaigoncinnamon
1. Inalargemixingbowl,stirtogethertheyeastandwater.Allowtosit5minutes.
2. Addthemeltedbutter,butternutsquash,lightbrownsugar,salt,andeggs.Usinganelectricmixerwithadoughhookattachment,mixuntilallingredientsarewelldistributed.Addtheflourandmixonlowuntilasmooth,slightlystickydoughforms.
3. Placethedoughonaflouredsurfaceandkneaduntilthedoughiselasticandsmooth.Formintoaball.Placeinabutteredbowlandcoverwithateatowel.Allowtoriseuntilitdoublesinsize,about45minutes.
4. Removethedoughfromthebowlandplaceonaclean,flouredsurface.Rolloutthedoughintoalargerectangle, ⁄ -inchthick.Spreadevenlywiththesoftenedbutter.Sprinkle
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withthedarkbrownsugarandcinnamon.Rollthedoughintoatightlog.Sliceinto1-inch-thickslices.
5. Grease3(9"-round)cakepans.Placetheslicesinthepans,formingacirclewith1rollinthecenter.Coverlooselywithteatowelsandallowtorise40minutes.Meanwhile,preheattheovento350°F.
6. Bakefor15minutesoruntilfullycooked.Coolinthepanfor2minutes,theninvertontoawireracktocoolcompletely.
EASYBAKEDWINTERSQUASHPreheatovento375°F.Piercethesquashwithaforkorsliceitinhalf.Placeonabakingsheet.Bake40minutesoruntilfork-tender.Removeseeds.Useaspoontoscoopouttheflesh.
FiggyOvernightOatmealSlow-cookedoatmealcookswhileyousleepsoyouwakeuptoacreamy,deliciousbreakfast.Iftheseflavorsaren’tyourfavorite,feelfreetocustomizewithotheroptions!
SERVES84 ⁄ cupswater3cupsold-fashionedrolledoats1 ⁄ cupsdiceddriedfigs ⁄ cupdark
brownsugar1teaspoongroundcinnamon1teaspoongroundallspice1teaspoongroundginger⁄ teaspoongroundnutmeg ⁄ teaspoonkoshersaltPlaceallingredientsina4-quartslowcooker.Cookonlowovernight,about8hours.Stirandserve.
BREAKFASTMADEEASYOatmealcanberefrigerateduptooneweek.Makeabigbatchofslow-cookedoatmealoneday.Divideitintomeal-sizedportionsandrefrigerate.Microwaveorheatonthestovetopwhenreadytoeat.Stirandserve.
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RazzleDazzleWafflesAntioxidant-richraspberriesaddafruitypunchtothislightandfluffywaffle.
SERVES41cupall-purposeflour1cupwhitewhole-wheatflour1tablespoonlightbrownsugar1tablespoonbakingpowder
⁄ teaspoonkoshersalt1teaspoonvanillaextract2tablespoonscanolaoil1egg,atroomtemperature1cupbuttermilk,atroomtemperature1cupsourcream,at
roomtemperature1cupfreshraspberries
1. Inalargebowl,whisktogethertheflours,brownsugar,bakingpowder,andsalt.Setaside.
2. Inasmallbowl,whisktogetherthevanilla,oil,egg,buttermilk,andsourcreamuntilsmooth.Pourintothedryingredientsandstirtocombine.Foldintheraspberries.
3. CookinaBelgian-stylewafflemakeraccordingtomanufacturer’sinstructions.Serveimmediatelyorkeepwarmina200°Foven.
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ButtermilkBuckwheatPancakesThesepancakesareespeciallygoodwhentoppedwithslicedstrawberries,kiwi,orbananas.
SERVES4–6⁄ cupbuckwheatflour ⁄ cupall-purposeflour2 ⁄ tablespoonssugar ⁄ teaspoonsalt1teaspoonbakingsoda
⁄ teaspoonbakingpowder1 ⁄ cupsbuttermilk,atroomtemperature3tablespoonscanolaoil
1egg,atroomtemperature
1. Heatasmallamountofoilinacast-ironskilletovermediumheat.Meanwhile,whisktogethertheflours,sugar,salt,bakingsoda,andbakingpowder.
2. Inaseparatebowl,beattogetherthebuttermilk,oil,andegguntilfrothy.Pourintothedryingredientsandmixuntiljustcombined.
3. Ladle ⁄ -cupportionsofbatterintotheskillet.Cookfor2minutesoruntilbubblesstarttoappear.Flipandcook2additionalminutesoruntilgoldenbrown.Serveimmediately.
RASPBERRYPANCAKESYRUPInsteadofthefakestore-boughtmaplesyrup,trythishomemadeoption.Bring ⁄ cupwaterand ⁄ cupsugartoboilinasmallsaucepan.Add ⁄ cupmashedraspberries.Bringtoasecondboil.Reduceheatandsimmeruntilthickened,5–10minutes.
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Mushroom–WildRiceOmeletsTakeyourboringomeletona“wild”ridewiththisuniquerecipe.Thewildriceaddsanuttyflavortothisotherwiseclassicomelet.
SERVES4⁄ tablespoonunsaltedbutter ⁄ tablespoonoliveoil1onion,sliced4clovesgarlic,minced⁄ cupcookedwildrice8ouncescreminimushrooms,sliced8eggs⁄ cupdicedscallions,divided ⁄ cupgratedGruyèrecheese,divided ⁄ teaspoonseasalt
⁄ teaspoonfreshlygroundblackpepper
1. Heatthebutterandoilinalargeskilletovermediumheat.Sautétheonion,garlic,wildrice,andmushroomsuntiltheonionsaresoftandjuststartingtobrown,approximately5–8minutes.Removefromheat.Cover.
2. Sprayanonstickpanwithsprayoil.Beat2eggs.Poureggsintothepanandtiltwithacircularmotiontocoverthesurfacewiththeegg.Cookuntiltheeggisnearlyset,about2–3minutes.
3. Sprinkle ⁄ ofthescallionsand ⁄ ofthecheeseonthemiddleoftheegg.Topwith ⁄ ofthecookedmushroommixture.Whentheeggisfullyset,slideontoaplateandfolditclosed.Repeatforeachomelet.Seasonwithsaltandpepper.Serveimmediately.
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OatEnergyBarsThishomemadeversionofpopularbreakfastor“energy”barsuseswholegrainsandnutstomaketheperfectportablebreakfast.
YIELDS12BARS14ouncessweetenedcondensedmilk2 ⁄ cupsold-fashionedrolledoats1cupraw
almonds⁄ cupunsweeteneddriedcherries,cranberries,orblueberries ⁄ cupunsweetenedshreddedcoconut ⁄ teaspoonseasalt ⁄ teaspoongroundginger1teaspoonvanillaextract
1. Preheatovento250°F.Oilan11"×7"bakingpan.Setaside.
2. Inamediumsaucepanovermediumheat,warmthecondensedmilk.Donotboil.Stirintheremainingingredients.
3. Pourthemixtureintothepreparedpan.Flattenwiththebackofaspoonorspatula,takingcarethemixturereachesall4cornersofthepan.
4. Bakefor60–70minutesoruntilthemixturelooksdrybutisnotbrowned.Themixtureshouldonlybeslightlystickyatthispoint.Removethepanfromtheovenandplaceonawirerack.Allowthemixturetocoolcompletelyinthepan.
5. Usealarge,flatspatulatoinvertthecontentsofthepanontoacuttingboard.Sliceinto12equal-sizedbars.Storeinanairtightcontainer.
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Coconut-StrawberryPancakesCoconutaddsaninterestingtextureandgreatflavortothesefluffypancakes.
SERVES41cupall-purposeflour1cupwhitewhole-wheatflour1 ⁄ cups2%milk ⁄ cupunsweetenedshreddedcoconut3
tablespoonsmeltedunsaltedbutter,cooledslightly2 ⁄ tablespoonssugar1teaspoonvanillaextract
⁄ teaspoonsalt ⁄ teaspoonbakingpowder2eggs,beaten⁄ cupslicedfreshstrawberries
1. Whisktogethertheflours,milk,coconut,butter,sugar,vanilla,salt,bakingpowder,andeggsuntiljustcombined.Foldinthestrawberries.
2. Butteroroilahotgriddlesettomedium-highheat.Ladle ⁄cupofbatteronthegriddleforeachpancake.Cookfor2–3minutesononesideoruntiljustbeginningtobubble.Flipandcookuntilgolden.Repeatuntilthebatterisgone.Serveimmediately.
PANCAKEVARIATIONSSubstitute ⁄ cupslicedbananaforthestrawberries.Alternately,youcoulduse1cupblueberriesorraspberries.Swapthecoconutforflaxseedmeal.
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AsparagusQuichewithaCheddarCrustChoosetender,thinspearsofasparagusforthisquiche;itwillmakeslicingeasier.
SERVES81cupall-purposeflour⁄ cupcoldunsaltedbutter,sliced1cupshreddedextra-sharpCheddarcheese,divided2tablespoonsicewater
4eggs1 ⁄ cupsmilk1bunchscallions,chopped⁄ poundasparagus,chopped2tablespoonswhitewinevinegar ⁄ teaspoonsalt1teaspoonfreshlygroundblackpepper
1. Preheatovento425°F.Placetheflour,butter, ⁄ cupCheddar,andtheicewaterinafoodprocessor.Pulseuntilthemixturestickstogether.
2. Formthedoughintoaball.Placeonaflouredsurfaceandrolloutintoa10-inchround.Pressintoa9"pieplate.Bake10minutes.Setaside.
3. Meanwhile,thoroughlymixtogethertheeggs,milk,scallions,asparagus,vinegar,salt,andpepper.Pourintothebakedcrust.
4. Bake45minutesoruntilfullycookedthrough.
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MeyerLemonCurdMeyerlemonsarejustabitsweeterthanregularlemons,makingthiscurdadecadenttreat.Tryitonascone.
YIELDS8OUNCES6tablespoonsunsaltedbutter3eggs⁄ cupsugar ⁄ cupfreshlysqueezedMeyerlemonjuice1 ⁄ tablespoonsMeyerlemonzest
1. Overlowheat,meltthebutterinasmall,heavysaucepan.Addtheremainingingredientsandwhiskcontinuouslyforabout8–10minutesoruntilitformsacustard.
2. Allowtocool.Pourintoajarandrefrigerate.Thecurdwillthickenconsiderablyasitcools.
SALTEDORUNSALTEDBUTTER?Whencookingitisimportanttoalwaysuseunsaltedbutterunlessotherwiseinstructed.Youcanalwaysaddsalt,butifyoursaltedbuttermakesthedishtoosalty,youcannotreducethesalt.Additionally,theamountofsaltinastickofbuttercanvaryfrombrandtobrand,makingconsistencyincookingdifficult.
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GazpachoPerfectforbrunchonahotsummerday,thisgazpachousesthebestofin-seasoningredients.
SERVES84poundstomatoes,finelydiced1redonion,diced1seedlesscucumber,diced2jalapeñopeppers,diced2stalkscelery,diced2clovesgarlic,minced2tablespoonsmincedfreshItalianparsley ⁄ cuplemonjuice ⁄ tablespoon
Worcestershiresauce ⁄ cupredwinevinegar ⁄ cupoliveoil3 ⁄ cupsunsaltedtomatojuiceCombineallingredientsinafoodprocessor;pulseuntilmostlysmooth.Pourintoanonreactivecontainer.Refrigerateovernight.Stirpriortoserving.
SUGGESTEDGARNISHESWhilegazpachoiswonderfulonitsown,itisalsofuntogarnish.Trysomechoppedparsley,cucumber,oravocado.Or,foraseafood-eatersversion,addsteamedshrimporcrawfish.
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HotNectarine-QuinoaBreakfastCerealThelateadditionofoatsaddsbothadditionalfiberandcreaminesstothefinaldish.
SERVES21 ⁄ cupswater ⁄ cupquinoa2nectarines,peeledanddiced ⁄ cupmilk ⁄ cupold-
fashionedrolledoats1tablespoonhoney(optional)
1. Placethewater,quinoa,andnectarinesinasmallsaucepanovermediumheat.Cookfor30minutes.Stir.
2. Addthemilk,oats,andhoney.Stirtocombine.
3. Cook,stirringoccasionally,untiltheoatsarefullycooked,approximately10minutes.
KEENONQUINOAQuinoaisaseedthat,whencooked,hasaslightlycrunchy,nuttytexture.Asitcontainsallnineessentialaminoacids,quinoaisacompleteprotein.Thismakesitparticularlyappealingtopeoplewhoareconcernedabouttheirproteinintake.
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SourCherryGranolaDriedsourcherriesareagreatwaytobringthesummerhome,anytimeoftheyear.
SERVES85cupsold-fashionedrolledoats5ouncesdriedsourcherries⁄ cupsliveredalmonds ⁄ cuphulledsunflowerseeds ⁄ cupagavenectar ⁄ cupunsaltedbutter,meltedandcooledslightly
1. Preheatovento300°F.Lineabakingsheetwithparchmentpaper.
2. Placeallthedryingredientsinalargebowl.
3. Whisktogethertheagavenectarandbutterinasmallbowl.Drizzleoverthedryingredients.Stirtocoat.
4. Arrangethemixtureinathinlayeronthebakingsheet.Bake25–35minutesoruntillightlygolden,stirringevery10minutes.Coolcompletely.Eatimmediatelyorstoreinanairtightcontainer.
DRYYOUROWNCHERRIESDehydratorsareabout$40butworththeinvestmentifyouareadriedfruitfan.Todrycherries,de-stemandpitthecherries.Placethecherriesonthedehydratortray,leavinga⁄ -inchspacebetweenthem.Dehydrateforabout6hours.
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CHAPTER7Lunch
DelicataSquashBurritosCreamyMacaroniandCheesewithSwissChardVeganBeanBurgersBuddhaBowlSpicyPeanutNoodlesBlackBeanTacosTofuSummerRollsHerbedSalmonCakesKorean-InspiredChickenPattiesLime-MarinatedChickenQuesadillasPeachandChèvrePaninoMeatball-EggplantSubsTuna-CannelliniSandwichesChicken-SageBurgersFalafelPitaHummusandTofuSandwichesTurkey,Pear,andGoudaMeltThe“Scandi”Escarole,SpringOnion,andRiceSoupSummerBorschtChesapeakeOysterStewSplitPeaSoupMushroom-BarleySoup
VegetableMisoSoupBlackBeanandKingOysterMushroomSoupCauliflower-CeleriacSoupKimchiFriedRice
DelicataSquashBurritosThecombinationofsquashandbeansmakestheseburritosheartyenoughtobeamealinthemselves.
SERVES41tablespoonoliveoil2delicatasquash,peeledanddiced1smallredonion,diced2clovesgarlic,minced3
serranopeppers,minced1cupbabyspinach1 ⁄ cupscannellinibeans1 ⁄ cupscookedbrownorwhiterice4burrito-sizedtortillas,
warmed ⁄ cupgratedMexicanblendcheese ⁄ cupsourcreamorcremaagria
1. Heattheoilinanonstickskilletovermediumheat.Addthesquash,onion,garlic,andpeppers.Cookabout15minutesoruntilthesquashissoftened,stirringoccasionally.
2. Addthespinach,beans,andrice.Sautéuntilthespinachwiltsandthebeansarewarmed,about2–3minutes.
3. Dividethemixtureevenlybetweenthetortillas.Topwiththecheeseandsourcreamorcremaagria.Foldtheburritosshut.Keepwarmifneededbywrappinginfoilandplacinginacoldoven.
BRANCHOUTWITHCREMAAGRIACremaagriaissimplyMexican-stylesourcream.SlightlylesstartthanAmerican-stylesourcream,itisperfectfortoppingtacosorotherMexican-inspireddishes.LookforitinthedairysectionofthesupermarketorinaMexicangrocerystore.
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CreamyMacaroniandCheesewithSwissChardAddinggreenstoaclassiccomfortfoodisawonderfulwaytoturnitintoamaincourseorjustaddsomeextravegetablestoyourdiet.
SERVES83tablespoonsunsaltedbutter3tablespoonsall-purposeflour ⁄ teaspoonground
cayennepepper ⁄ teaspoonpaprika ⁄ teaspoonchipotlepepperflakes2cupsmilk1cupshreddedsharpCheddarcheese1cupshreddedfontinacheese1bunchSwiss
chard,chopped1poundsmallpasta,cookedanddrained
1. Preheatovento350°F.
2. Inamediumpan,meltthebutterovermediumheat.Addtheflouralongwiththespicesandstiruntilsmooth.
3. Addthemilkandwhisktogetheruntilslightlythickened,about5–8minutes.
4. Whiskinthecheeses.StirintheSwisschard.
5. Pourthepastaintoalightlygreased2-quartcasseroledish.Pourthecheesemixtureoverthepastaandstirtoevenlydistribute.
6. Bake,covered,about15minutes,thenuncoverandcookuntilhotandbubbly,about10–15additionalminutes.
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VeganBeanBurgersHomemadebeanburgersaremuchbetterthantheirfrozenstore-boughtcounterparts.
SERVES41(15-ounce)candarkredkidneybeans,drained1largeYukonGoldpotato,peeled,
cooked,andcooled ⁄ cupcornmeal ⁄ cupfreshordefrostedfrozenpeas2tablespoonsmincedonion
⁄ teaspoongroundchipotle ⁄ teaspoonpaprika ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper2tablespoonsapplecidervinegar
2tablespoonscanolaoil
1. Inamediumbowl,mashthebeansandpotatotogetherusingapotatomasher.Addtheremainingingredients.Mixandforminto4patties.
2. Heattheoilinskilletovermediumheat.Cooktheburgers,flippingonce,untilcookedthroughandbrownedonbothsides,about5minutesperside.
REDKIDNEYBEANWARNING!Raw,dried,orfreshuncannedkidneybeanscontainatoxinthatcanbefatal.Luckily,thereisaneasysolution.Boilthefreshbeansforatleast10minutesandthetoxinisdestroyed.Cannedkidneybeansaresafetouseimmediately.
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BuddhaBowlFullofvegetablesandequallytastywhenservedhotorcold,thisdishmakesaperfectlunch.
SERVES41cupbroccoliflorets1smallredonion,chopped1carrot,grated1avocado,diced⁄ cupslicedKalamataolives3ouncesextra-firmtofu,cubed1cookedbeet,cubed1cupcookedchickpeas2tablespoonsricevinegar1teaspoonfreshlygroundblackpepper1tablespoonavocado
oil2cupshotorcoldcookedbrownricePlaceallingredientsinalargebowl.Tosstocombineallingredients.
HEALTHYTOFUTofuislowincaloriesyethighinproteinandiron.SoyhasbeenreportedtohelplowerLDL,the“bad”cholesterol.
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SpicyPeanutNoodlesAclassictakeoutdishmadeathome.Itistypicallyservedcoldoratroomtemperature;perfectforbrownbaglunches.
SERVES4⁄ cupwater ⁄ cupsmoothpeanutbutter1tablespoonsesameoil2tablespoonschiligarlicsauce2clovesgarlic10ouncescookedsobanoodles,cooled ⁄ cupchoppedgarlicchives3tablespoons
choppedpeanuts5ouncesextra-firmtofu,finelycubed
1. Placethewater,peanutbutter,sesameoil,chiligarlicsauce,andgarlicinablender.Pulseuntilsmooth.
2. Placethenoodlesinalargebowl.Drizzlewithsauceandtosstocoat.
3. Divideinto4bowls.Sprinkleeachwithanequalamountofgarlicchives,peanuts,andtofu.Serveimmediately.
THEMIGHTYLEGUMEPeanutsareapproximately25percentproteinandtransfat–free.Theyarealsoasourceofresveratrol,whichhasbeenassociatedwithreducedriskofcancerandcardiovasculardisease.Peanutsarefullofantioxidants.
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BlackBeanTacosAsnaptomake,thesebeantacosgettheirzipfromfreshsalsa.
SERVES430ouncescannedblackbeans,undrained3tablespoonslimejuice3tablespoonswater1teaspoongroundcayennepepper ⁄ teaspoongroundcumin ⁄ teaspoonground
jalapeñopepper8corntortillas1smallwhiteonion,minced ⁄ cupChunkySalsaVerde(seeChapter5)
1. Placethebeans,limejuice,water,andspicesinasmallpotovermediumheat.Coverandheatthrough,about5–10minutes.Removefromheatandmashwithapotatomasher.
2. Evenlydividethemixturebetweenthetortillas.Topwithonionandsalsa.
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TofuSummerRollsSummerrollsaresonamedbecausetheyareservedcold,perfectforthehotsummermonths.
SERVES61poundextra-firmtofu,cutinto ⁄ -inchby3-inchslices3tablespoonssoysauce2
teaspoonsricevinegar2teaspoonsgingerjuice2clovesgarlic,grated ⁄ poundricesticknoodles,divided6ricepaperwrappers
⁄ cupsteamed,choppedrainbowchard ⁄ cuplooselypackedThaibasilleaves
1. Placethetofuinaresealableplasticbag.Addthesoysauce,ricevinegar,gingerjuice,andgarlic.Refrigerateovernight.
2. Thenextday,preparethericesticknoodlesandricepaperwrappersaccordingtothepackageinstructions.
3. Add ⁄ cupofnoodlestowardthemiddleofeachwrapper.
4. Equallydividethechard,slicesoftofu,andbasilamongthewrappers.
5. Foldthericepaperfrombothsidesintowardthemiddle,thentightlyrolltheendawayfromyouuntilthespringrollisclosed.Serveimmediately.
FIRMERTOFUIfyouwouldlikeanevenfirmer,meatiertexturetoyourtofu,simplywrapthetofuinapapertowel.Placeabrickorheavycanonthetofu.Allowtositforatleastanhourbeforeuse.
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HerbedSalmonCakesThenexttimeyoumakesalmon,makeanextraportionanduseittomakethesemoist,flavorful,omega-3–richfishcakes.
SERVES814ouncescookedfreshsalmon⁄ cupfreshbreadcrumbs ⁄ cupmayonnaise1 ⁄ tablespoonstarragonmustard ⁄ cupmincedonion ⁄ cupdicedcelery1tablespoonfreshthymeleaves
1tablespoonmincedfreshItalianparsley
1. Inamediumbowl,mashthesalmonwithapotatomasheruntilfairlysmooth.Addtheremainingingredients.Stirtoevenlydistributeallingredients.
2. Forminto8patties.
3. Sprayaskilletwithcookingspray.Cookeachpattyovermediumheatfor3–5minutesoneachsideoruntilgoldenandheatedthrough.
DIYBREADCRUMBSMakingyourownbreadcrumbsisnotonlythriftybutalsotasty.Simplycubeleftoverfreshbread(homemadeorbakeryloavesworkbest)andplaceinafoodprocessor.Pulseuntilcrumbsform.Adddriedherbsandspicesthatcomplementthedishyouplantousethemin,ifdesired.Storeinanairtightcontainer.
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Korean-InspiredChickenPattiesWhilenotatraditionalKoreanrecipe,thesepattieswereinspiredbyspicyKoreanfriedchicken.Iserveminetoppedwithkimchiandadrizzleofblacksesameoil.
SERVES41poundgroundchicken3clovesgarlic,grated1-inchknobfreshginger,grated2
tablespoonssoysauce2tablespoonsgochujang(Koreanredchilipaste)1tablespoonblacksesameoil1tablespoonricevinegar ⁄ cuppanko
1. Placeallingredientsinamediumbowl.Mixuntilallingredientsareevenlydistributed.Divideinto4equalpatties.
2. Sprayanonstickskilletwithcookingspray.Cookthepattiesovermediumheatfor5minutesoneachsideoruntilfullycooked.
NONSTICKSKILLETFYIDonotusemetalorabrasiveutensilsonnonstickskillets.Theymayscrapeoffthesurface,whichthenmightendupinthecookedfood.“Green”nonstickskilletshaveacoatingthatdoesn’tscratchoffandisheat-safe.
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Lime-MarinatedChickenQuesadillasUsingfreshlimejuicemakesthechickenincrediblytenderandaddsaburstoffreshflavor.
SERVES42tablespoonsoliveoil⁄ cupfreshlysqueezedlimejuice4clovesgarlic,sliced1onion,chopped1chipotlechileinadobosauce,minced1tablespoonlimezest1teaspoonkoshersalt⁄ teaspoonfreshlygroundblackpepper1poundboneless,skinlesschickenbreast,cutinto ⁄ -inch-widestrips6ouncesfrozenspinach,defrostedanddrained8largewhole-wheatorregularflourtortillas ⁄ cupshreddedextra-sharpCheddarcheese
1. Placetheoliveoil,limejuice,garlic,onion,chipotle,limezest,salt,pepper,andchickeninamarinatingcontainerorresealablebag.Refrigerateforatleast2hoursorupto8hours.
2. Addthecontentsofthemarinatingcontainertoanonstickskillet.Sautéovermediumheatuntilthechickenisalmostfullycooked,about5–8minutes.Stirinthespinach.
3. Placeatortillainasecondnonstickpan.Heatthetortillaonbothsidesuntilwarmandslightlybrowned,approximately1–2minutes.Repeatforremainingtortillas.
4. Evenlydividethechicken-spinachmixturebetween4tortillaslaidoutinasinglelayer.Sprinkleeachevenlywithcheese.Placeasecondtortillaontopofthecheeseandreturnone
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quesadillatothepan.Cookuntilthecheesehasmelted.Repeatfortheremainingquesadillas.Sliceandserve.
PeachandChèvrePaninoSweetpeachesmakethisgrilledsandwichanunusualdelight.
SERVES12ounceschèvre,atroomtemperature ⁄ teaspoongroundginger ⁄ baguette,slicedin
half1peach,peeledandsliced
1. Inasmallbowl,mixthechèvreandgingertogether.
2. Spreadthemixtureon ⁄ ofthebaguette.
3. Layerthepeachslicesontopofthecheese.Topwiththeotherhalfofthebaguette.
4. Heatapaninipresstomediumandpressuntilthecheeseissoftandthesandwichishot.
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Meatball-EggplantSubsThisisanunexpected,lightertwistonthetraditionaleggplantormeatballsub.Noheavysauce,noextracheese—justnaturalflavor.
SERVES41poundgroundpork1shallot,minced1clovegarlic,minced⁄ cupfreshbreadcrumbs ⁄ cupshreddedParmesancheese1tablespoonmincedfreshbasil1tablespoonmincedfreshItalianparsley1tablespoonbalsamicvinegar ⁄teaspoonkoshersalt ⁄ teaspoonfreshlygroundblackpepper1egg
2Italianeggplants,slicedinto ⁄ -inch-thickslices2tablespoonsDijonmustard1 ⁄tablespoonsnonpareilcapers1teaspoonmayonnaise
4Italiansandwichrolls,slicedlengthwise
1. Preheatovento350°F.
2. Inamediumbowlandwithagentlehand,mixtogetherthepork,shallot,garlic,breadcrumbs,Parmesan,basil,parsley,vinegar,salt,pepper,andegg.Forminto1-to2-inchballs.Arrangeonabroilingpan.Setaside.
3. Arrangetheeggplantsliceson2bakingsheets.Placethemeatballsandtheeggplantintheoven.Bakeeggplant10minutes,oruntilsoft.Turnthemeatballsandbakeforafurther10minutes,oruntilcookedthrough.
4. Meanwhile,whisktogetherthemustard,capers,andmayonnaise.Spreadon1sideofeachroll.
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5. Whenthemeatballsareready,alternatethemeatballsandasliceofeggplantoneachroll.Serveimmediately.
THEGREATCAPERCAPERCapersarethepickledbudofthecaperbush.Theycomeinseveralsizes,buttwoarethemostpopular.Thesmallestisthenonpareilandisusedfrequentlyinsaladsandotherdishes.Theslightlylargercaperisthecapote,whichisgreatwhenmorecaperflavorisneeded.Thecaperberry,whichisthesizeofalimabean,istheberrythatresultswhenthebudisnotpicked.
Tuna-CannelliniSandwichesThebeansyoumighthavemissedduringyourfirst30daysarebackintowninthisprotein-packed,mayo-lesstunasandwich!
SERVES410ouncescookedtuna,chopped2tablespoonsmincedfreshItalianparsley3tablespoons
capotecapers1stalkcelery,chopped2tablespoonsavocadooil2tablespoonsfreshlysqueezedlemonjuice1shallot,minced1teaspoonlemonzest⁄ teaspoonsmokedpaprika ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper14ouncescookedcannellinibeans2clovesgarlic,minced
1tablespoonwhitewinevinegar2tablespoonsoliveoil1 ⁄ tablespoonsfreshthymeleaves8thicksliceswhiteorwhole-wheatItalianbread
1. Inalargebowl,stirtogetherthetuna,parsley,capers,celery,avocadooil,lemonjuice,shallot,lemonzest,smokedpaprika,salt,andpepperuntilwellcombined.
2. Inamediumbowl,placethebeans,garlic,vinegar,oliveoil,andthyme.Mashlightlywithafork.
3. Evenlysplitthebeanmixturebetween4slicesofbread.Topeachwithequalamountsoftunaandthenasecondsliceofbread.Serveimmediately.
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Chicken-SageBurgersAlighter,moreadulttakeonthetypicalburger.Tryitonbriochebunsifyouarefeelingdecadent.
SERVES41poundgroundchickenbreast1shallot,minced⁄ cupfreshwhole-wheatorwhitebreadcrumbs1tablespooncreamymustard1tablespoonchampagnevinegar2tablespoonsmincedfreshsage1clovegarlic,minced4slicesfontinacheese4whole-wheatorwhitehamburgerbuns
1. Inamediumbowl,withagentlehand,mixtogetherthechicken,shallot,breadcrumbs,mustard,vinegar,sage,andgarlic.Forminto4equal,flattishpatties.
2. Sprayaskilletwithcookingspray.Cooktheburgersovermediumheat,turningonce,untilfullycooked,about10–15minutes.
3. Addasliceofcheesetoeachandcook30secondsoruntilthecheeseisstartingtomelt.Serveonbuns.
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FalafelPitaThoughfried,falafelismadewithchickpeas,whicharehighinprotein,fiber,andcomplexcarbohydrates,makingitahealthier“fastfood”alternative.
SERVES62cupscookedchickpeas1tablespoonbakingpowder1onion,sliced4clovesgarlic⁄ cupchoppedfreshItalianparsley1teaspoongroundcumin1teaspoongroundcoriander ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper ⁄ cupall-purposeflourCanolaorcoconutoil,forfrying1cuphummus
6whole-wheatorregularpitapockets1cucumber,sliced1largetomato,sliced
1. Placethechickpeas,bakingpowder,onion,garlic,parsley,cumin,coriander,salt,andpepperinafoodprocessor.Pulseonhighuntilapasteforms.
2. Scrapethepasteintoalargebowl.Stirintheflour.Coverandrefrigeratefor1hour.
3. Heat1inchofcanolaoilinalargeskilletovermediumheat.Rollthechickpeamixtureinto1-to2-inchballsandfryuntilgoldenonallsides,about5minutes.Drainonpapertowel–linedplates.
4. Spreadsomehummusintoeachofthepitapockets.Addcucumberandtomatoslicestothepockets.Stuffwithfalafel.
CHICKPEAFACTSChickpeas,alsoknownasgarbanzobeansorchana,areediblelegumes.Theyarevery
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Chickpeas,alsoknownasgarbanzobeansorchana,areediblelegumes.Theyareveryhighinproteinandfiber,makingthemaparticularlyexcellentchoiceforveganorvegetarianmeals.
HummusandTofuSandwichesEnjoyingthereturntothelegume?Trythiseasy,vegansandwichthatistheperfectprotein-packedpick-me-upforalongdayatschoolorwork.
SERVES24sliceswhole-grainbread ⁄ cuphummus1seedlesscucumber,sliced1smallredonion,
sliced2tablespoonsmincedoregano4ouncesfirmtofu,cutintoslices1tablespoondillmustard
1. Dividethehummusbetween2slicesofbread.Topwithcucumber,onion,oregano,andtofu.
2. Spreadtheremaining2slicesofbreadwithmustard.Topthesandwiches.Serve.
HEALTHFULHUMMUSProvidingthatonedoesnotoverdoitwiththeoliveoil,hummusisahealthytreat.Duetoitsindividualingredients,itishighinironandvitaminC,andisalsoagoodsourceofproteinandfiber.Hummusservesasacompleteproteinwhenservedwithbread.
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Turkey,Pear,andGoudaMeltAcrossbetweenagrilledcheeseandapattymelt,thisisasandwichthewholefamilycanenjoy.
SERVES48thicksliceswhiteorwhole-grainbread1Boscpear,thinlyslicedvertically4thick-cut
slicesfreshturkey4slicesleancapicola2tablespoonsgrainymustard4slicessmokedGoudacheese3tablespoonsunsalted
butteroroliveoil
1. On4slicesofbread,layerthepear,thenturkey,thenthecapicola.Spreadthecapicolawithequalamountsofthemustard.TopwithasliceofGouda.
2. Meltthebutterorheattheoilinalargeskilletovermediumheat(orworkin2batcheswith1 ⁄ tablespoonsofbutteroroilatatime).Addthesandwichesbread-sidedownuntilthecheesestartstomelt,approximately3–5minutes.Topwithremainingslicesofbreadandflip.Pressdownwiththespatulatocompressthesandwich.Flipagainifneededforbothsidestobedeepgoldenbrown.
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The“Scandi”Thisrecipeisinspiredbytheopen-faced“sandwiches”thataresopopularinSweden.
SERVES44hardboiledeggs,sliced8ryecrispbreads3tablespoonsmayonnaise1tablespoonDijonmustard3tablespoonsmincedfreshdill2
tablespoonslemonjuice8ouncessmallsaladshrimp
1. Createasinglelayerofeggoneachoftheryecrispbreads.Setaside.
2. Inasmallbowl,whisktogetherthemayonnaise,mustard,dill,andlemonjuice.Stirintheshrimp.
3. Topeachcrispbreadwithanequalportionoftheshrimpmixture.Serveopen-faced,withadillorcapergarnishifdesired.
KEEPYOURHERBSFRESHLONGERItisoftendifficulttomakeitthroughanentirebunchofherbsinonesitting.Keepthemfreshbystoringtheminaglassofwaterintherefrigerator.Clipofftheendsasneeded.
Escarole,SpringOnion,andRiceSoupSpringonionslooklikescallionsbuthavealargerbulbatthebottomandaleek-likeflavor.Chopofftherootsandusethewholerestoftheplant.
SERVES61tablespoonoliveoil1tablespoonunsaltedbutter2clovesgarlic,minced1bunchcurly
escarole,chopped1bunchspringonions,sliced ⁄ cupuncookedjasminerice6cupschickenstock
⁄ cuplemonjuice1bayleaf⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper
1. InaDutchoven,heattheoliveoilandbutterovermediumheat.Addthegarlic,escarole,andspringonions.Sautéuntiltheonionsstarttosoftenandtheescarolestartstowilt,about2–3minutes.
2. Addtheremainingingredients.Coverandcookuntilthericeisfullycooked,about15minutes.
3. Removethebayleafandserve.
CONFUSINGESCAROLEEscarole,alsoknownasbroad-leavedendive,isamemberofthesamefamilyasBelgianendiveandradicchiobutfeaturesloose,curlyleavesinsteadofatightlywrappedhead.Itislessbitterthanothermembersofthechicoryfamilydespitealsobeingrichinvitaminsandfolate.
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SummerBorschtTherearetwoversionsofborscht.Bothusebeets,butthesummerversionisservedchilled.Ifyouprefernottousedairy,feelfreetoleaveoffthesourcreamgarnish.
SERVES48smallbeets,peeled1smallonion,chopped1teaspoonsalt⁄ teaspoonfreshlygroundblackpepper4cupswater2teaspoonssugar ⁄ cuplemonjuice1egg1cupsourcream,forgarnish1cucumber,diced,forgarnish4redradishes,diced,for
garnish
1. Inalargepot,bringthebeets,onion,salt,pepper,andwatertoaboil.Boilfor1hour.
2. Addthesugarandlemonjuiceandsimmerfor ⁄ hour.
3. Removethebeetsandgratehalfofthem.Setaside.Reservetheotherhalfforanotherrecipe.Pourtheliquidintoalargemeasuringcuporbowl.
4. Inaseparatelargebowl,beattheegguntilveryfluffy.Addabout ⁄ cupofthecookingliquidtotheeggandwhisk.Continueaddingthesoupinaslowstreamtotheegg,whiskingcontinuously.
5. Stirinthegratedbeets.
6. Chillatleast4hoursorovernight.Ladleintobowlsandtopwithadollopofsourcream,dicedradish,anddiced
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cucumber.
ChesapeakeOysterStewUsefresh,ChesapeakeBayoystersfortheauthentictouch.
SERVES42tablespoonsunsaltedbutter1largeonion,chopped1jalapeñopepper,chopped1largerussetpotato,chopped2stalkscelery,chopped2
clovesgarlic,minced ⁄ cupdicedcountryham4cupsmilk1poundshuckedfreshoystersintheirliquor
1. HeatthebutterinaDutchovenovermediumheat.Sautétheonion,pepper,potato,celery,garlic,andhamuntilthevegetablesaresoftened,about8–15minutes.
2. Addthemilkandoystersandsimmeruntiltheoystersarecookedthrough,about5–10minutes.
SEAFOODWATCHLISTTheMontereyBayAquariumhascompiledaseafoodwatchlistthatincludesarankingsystemforhowsafeandsustainablemanypopularseafoodchoicesare,alongwithalternatives.Toppingthelistofsafeseafoodchoicesarefarmedoysters,farmedsalmon,Pacifichalibut,sablefish,andArcticchar.Itisavailablefordownloadandasanappatwww.seafoodwatch.org.
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SplitPeaSoupSplitpeasoupmightbeaclassic,butthatdoesnotmeanithastobeboringorunhealthy!Thisversionhasextravegetablesfortextureandflavor.
SERVES82cupssplitpeas5cupswaterorhamstock2carrots,diced3clovesgarlic,minced1onion,diced1shallot,minced1parsnip,peeledanddiced1tablespoongroundmustard1tablespoontarragonvinegar
⁄ tablespoonmincedfreshsage ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepperPlaceallingredientsina4-quartslowcooker.Stir.Cookonlowfor10hours.Stirpriortoserving.
PICKINGASLOWCOOKERLookforaslowcookerwitharemovableinsidecrockforeasycleanup.Ovalslowcookerscanaccommodatelongercutsofmeatthanroundmodels.Four-quartslowcookersareperfectforfamiliesof2–4,while6-to8-quartslowcookerscanfeedacrowd.
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Mushroom-BarleySoupIttakesabitoftimetoprepare,butthishearty,NewYorkdeli–inspiredsoupissuretobeanewfavorite.
SERVES6–8⁄ poundpearlbarley10cupschickenorbeefstock2tablespoonsoliveoil2onions,chopped
3stalkscelery,chopped3carrots,diced2parsnips,peeledanddiced4clovesgarlic,minced1poundfreshporcinimushrooms,
sliced ⁄ poundslicedfreshshiitakemushrooms3ouncesdriedporcinimushrooms ⁄teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper
1. Inalargepot,bringthebarleyandstocktoaboil.Reducetheheatandsimmer1hour.
2. Heattheoilinaskilletovermediumheatandsautétheonionsuntiljuststartingtosoften,approximately5–8minutes.Addthecelery,carrots,parsnips,garlic,andfreshporciniandshiitakemushrooms.Sautéuntiltheceleryandcarrotsaretender,about8–12minutes.
3. Meanwhile,placethedriedmushroomsinaheatproofcontainer.Pour1cupofboilingwateroverthemushroomsandsoakuntilsoftened,about10minutes.Drainanddiscardthewater.
4. Addtheonionmixture,salt,pepper,andtherehydratedmushroomstobarleyandstock.
5. Simmer1hour,stirringoccasionally.
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VegetableMisoSoupMakingyourowndashiwithkombuandbonitoflakesisthesecrettoauthenticmisosoup.
SERVES45cupswater,divided1(2-inch)squarekombu ⁄ ouncebonitoflakes ⁄ cupredmiso6ouncesextra-firmtofu,
cubed ⁄ cupsnowpeas2babybokchoy,chopped ⁄ cupfreshbabycorn4ouncesenokimushrooms1bunchscallions,chopped
1. Add4 ⁄ cupswaterandthekombutoa4-quartpot.Bringalmosttoaboil.Removethekombuandaddthebonitoflakes.Returnittoahighsimmerfor5minutes,thenskimoutthebonitoflakes.
2. Dissolvethemisoinremaining ⁄ cupofwater.Setaside.
3. Addthetofu,snowpeas,bokchoy,babycorn,andenokimushroomstothekombuwater.Simmeruntilthevegetablesarejustsoftened,about5minutes.
4. Addthedissolvedmisotothepot.Simmerfor1minute.Garnishwithscallions.
SWITCHITUP!Insteadoftofu,trybabyshrimporseascallops.Insteadofbokchoy,trysomechoppedchives.Swapouttheenokimushroomsforfreshshiitake.
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BlackBeanandKingOysterMushroomSoupLookforlarge,meatykingoystermushroomsatanAsiangroceryforthebestselectionandprices.
SERVES42tablespoonsoliveoil1onion,minced1shallot,minced2carrots,minced2stalkscelery,diced1bulbfennel,diced6kingoystermushrooms,diced30ouncescookedblackbeans4cupschickenor
vegetablestock1tablespoonfreshthymeleaves ⁄ tablespoonmincedfreshrosemary
1. HeattheoilinaDutchovenovermediumheat.Sautétheonion,shallot,carrots,celery,fennel,andmushroomsuntilsoftandfragrant,about10–15minutes.
2. Addthebeans,stock,thyme,androsemary.Stir.Coverandsimmer30minutes.
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Cauliflower-CeleriacSoupJustahintofsmokedpaprikabringsouttheflavorofthisearthyandamazinglycreamysoup.
SERVES6–82tablespoonsoliveoil1onion,chopped2headscauliflower1bulbceleriac,peeledanddiced3cupschickenorvegetablestock1
cup2%milk⁄ teaspoonseasalt ⁄ teaspoonwhitepepper ⁄ teaspoonsmokedpaprika
1. InaDutchoven,heattheoilovermediumheat.Addtheonionandsautéfor5minutes,untiltheonionissofteningbutnotbrowned.
2. Addthecauliflower,celeriac,andstock.Bringaboil,coverandreduceheat.Cookfor20minutesoruntilthevegetablesarefork-tender.
3. Useanimmersionblendertopuréethesoup.
4. Stirinthemilk,salt,andpepper.Divideamongbowlsandgarnishwithasprinkleofsmokedpaprika.
IMMERSIONBLENDERTIPSImmersionblenderscancausefoodtosplatter,sotakecare!Onlyusetheblenderinanupanddownmotion.Removefoodfromheatbeforeblending.Blendinlargebowlsorpotstominimizesplashing.
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KimchiFriedRiceThisisawonderful,newwaytouseupasurplusofkimchi.
SERVES42eggs,beaten1 ⁄ tablespoonscanolaoil4cupscookedwhiteorbrownrice2headscabbagekimchi,
chopped
1. Sprayanonstickskilletwithcookingspray.Pourtheeggsin.Allowtocookovermediumheatasaflatpancakeuntilnearlyset.Flip;cookfully.Removetoaplateandslice.Setaside.
2. Heattheoilinawokorlargepotovermedium-highheat.Addthericeandstir-fryuntilhot,about3–10minutes.Addthekimchi.Cookuntilcookedthrough,about3–10minutes,stirringoccasionally.Stirintheslicedegg.
WHATISKIMCHI?KimchiisaspicyKoreanfermentedvegetabledish.Itismostfrequentlymadewithcabbage,butothervarietiesincludingradishandcucumberarealsopopular.KimchiisloadedwithvitaminsA,B,andCandhealthybacteria.
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CHAPTER8SideDishesandSauces
ZucchiniauGratinCajun-InspiredPotatoFrittersEggplantinGinger-Garlic-SoySauceOliveandRedOnionFocacciaBulgurWheatSaladwithPearsandPomegranateBroiledMisoEggplantButternutSquashRiceDill-YogurtPotatoSaladGreenPapayaandMangoSaladBerry-KiwiFruitSaladChili-Garlic-PeanutSauceOrange-CranberrySauceTzatzikiStrawberry–StarAniseCompoteBlack-EyedPeaswithHamSummerSuccotashOysterandPortobelloUn-StuffingGrilledCornwithSpicedButterStir-FriedGaiLanRainbowChardFarroKashaVarnishkes
ZucchiniauGratinZucchinibecomesvelvetysmoothwhenpreparedthisway.
SERVES44zucchini,cutinto ⁄ -inch-thickcoins1largeonion,slicedthinly1cupsourcream⁄ cupmilk ⁄ teaspoonseasalt ⁄ teaspoonwhitepepper ⁄ teaspoonfreshlygroundnutmeg ⁄ cupshreddedextra-sharpCheddarcheese
1. Preheatovento350°F.Greasean8"×8"bakingdish.
2. Bringalargepotofwatertoaboil.Addthezucchiniandonionandboiluntilthezucchiniisfork-tender,about5–10minutes.Drainthoroughly.
3. Mixtogetherthesourcream,milk,salt,pepper,andnutmeginalargebowl.Addthezucchiniandonionandstir.Pourintopreparedbakingdish.
4. Sprinklewithcheese.Bake20minutesoruntilbubblyandhot.
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Cajun-InspiredPotatoFrittersThesefrittersareatastywaytouseupleftovermashedorroastedsweetpotatoes.
SERVES42 ⁄ cupsmashedsweetpotatoes1egg,beaten1onion,diced1jalapeñopepper,seedsdiscarded,diced1teaspoonCajunseasoning1
teaspoonfreshthymeleaves ⁄ cupfreshbreadcrumbsOil,forfrying
1. Mixtogethersweetpotatoes,egg,onion,jalapeño,Cajunseasoning,thyme,andbreadcrumbsuntilthoroughlycombined.Formintopatties.
2. Heat ⁄ inchoilinalargeskilletovermediumheat.Addthefritterstotheoilandcookuntilfrittersarebrownedonbothsides,about8minutes.Drainonpapertowel–linedplates.
HOWTOROASTASWEETPOTATORoastingasweetpotatoiseasyanddoesn’trequiremuchmonitoring.First,preheatovento400°F.Pierceeachsweetpotatoseveraltimeswiththetinesofafork.Placeonaparchment-linedbakingsheet.Bakefor45minutes.
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EggplantinGinger-Garlic-SoySauceGinger,garlic,andsoyteamuptocreatetheperfectsavorysauceforeggplant.Thiseasyweeknightdishisgreatalongsidegrilledsalmon.Long,skinnyJapaneseeggplantsaremostoftenthesamedarkpurplecolorastheirmoretypicalItalianeggplantcousinsbutheirloomvarietiescanvaryincolorfromwhitetobrightpurple.Theyareeasytofindatmostsupermarkets,farmers'markets,andAsiangrocerystores.
SERVES42tablespoonscanolaoil4Japaneseeggplants,sliced(donotsubstituteregulareggplant)
3clovesgarlic,minced1-inchknobginger,minced ⁄ cupwater ⁄ cupsoysauce2tablespoonsricevinegar1 ⁄ tablespoonssesameoil
1. Heatthecanolaoilinaskilletovermediumheatandaddtheeggplant,garlic,andginger.Sautéuntiltheeggplantisjustsoftened,about5–12minutes.
2. Inasmallbowl,whisktogetherthewater,soysauce,ricevinegar,andsesameoil.Pourmixtureovertheeggplantandcover.Cookuntiltheeggplantistender,about3–10minutes.
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OliveandRedOnionFocacciaRedonionsandolivesperkuptheflavorofthisclassic,preservative-free,veganItalianbread.
SERVES121 ⁄ tablespoonsactivedryyeast2 ⁄ cupslukewarmwater,divided3 ⁄ cupsall-purpose
flour6tablespoonsoliveoil,divided⁄ tablespoonkoshersalt ⁄ cupslicedSpanishgreenolives1smallredonion,thinlysliced
1. Inthebowlofastandmixer,dissolvetheyeastin ⁄ cuplukewarmwater.Allowtositabout10minutes.
2. Addtheflour,4tablespoonsoliveoil,remaining2cupswater,andsalt.Useadoughhooktomixthemixtureuntilasoftdoughforms.
3. Removethedoughfromthebowlandformintoaround.Greasea9"×13"bakingpan.Placethedoughinthepan.Coverwithateaclothandallowtorisefor1 ⁄ hours.
4. Preheattheovento450°F.Pressthedoughintothepan,reachingallcorners.Allowtoriseanadditional15minutes.
5. Pokethedoughwiththetipofyourfingerstocreatedimples.Brushwithremaining2tablespoonsoliveoil.Scattertheolivesandonionoverthetopofthebread.
6. Bakefor15minutes.Servewarmoratroomtemperature.
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VARIATIONSONFOCACCIAPrettymuchanythingcantopfocaccia.Somecombinationsincluderosemaryandseasalt,onionsandgarlic,orspinachandredpepper.NonveganversionsoftenincludemeatandasprinkleofParmesanattheendofthecookingtime.
BulgurWheatSaladwithPearsandPomegranateAutumnfavoritespearsandpomegranatesaddafresh,fruityflavortoearthybulgurwheat.
SERVES41cupbulgurwheat1cupvegetablestock2tablespoonsoliveoil2tablespoonspomegranatemolasses ⁄
teaspoonfreshlygroundblackpepper1redonion,diced2Boscpears,diced1cuppomegranatearils1stalkcelery,thinlysliced
1. Bringthebulgurwheatandstocktoaboilinasmallsaucepan.Reduceheatandsimmerfor15minutesoruntiltender.Allowtocooltoroomtemperature.
2. Meanwhile,inasmallbowl,whisktogethertheoliveoil,pomegranatemolasses,andpepper.Setaside.
3. Placethecooledbulgurinamediumbowl.Stirintheonion,pears,pomegranatearils,andcelery.Drizzlewithdressingandtoss.
APPEALINGPEARSPearsarehighinfiberandareagoodsourceofvitaminC.Thefiberisinsolubleforthemostpartandthereforecanworkasanaturallaxative.
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BroiledMisoEggplantBroilingisatechniquethatproducessimilarresultstogrillingeggplantbutwithouttheneedtoheatupthegrill.
SERVES44Japaneseeggplants,unpeeled,halved3tablespoonschiligarlicsauce3tablespoonsred
miso1Thaibird’seyepepper,minced1tablespooncanolaoil1teaspoonJapanesericevinegar
1. Placetheeggplantsskin-sidedownonabroilingpan.
2. Inasmallbowl,whisktogetherthechiligarlicsauce,miso,Thaipepper,oil,andvinegar.Brushovertheeggplant.
3. Broilfor5minutes.
RICEVINEGARFACTSMadefromriceorricewine,ricevinegarispopularinmanyAsiancuisines.Japanesericevinegarisrelativelymildandisusedinmanypickledandvegetabledishes.Seasonedricevinegarisusedforflavoringrice.
ButternutSquashRiceBidboringricedishesgoodbye.Inthisdish,thesquashcookswiththerice,infusingthericewithitssweetflavor.
SERVES42tablespoonsgrapeseedoil3clovesgarlic,minced2shallots,minced1cubanellepepper,diced2cupsrice(longgrainorjasminewouldworkwell)1pound
cubedbutternutsquash1tablespoonfreshthymeleaves ⁄ teaspoonseasalt ⁄teaspoonfreshlygroundblackpepper ⁄ teaspoonsmokedpaprika3cupswater
1. HeattheoilinaDutchovenovermediumheat.Addthegarlic,shallots,andpepperandsautéuntiltheshallotsaresoft,about2–5minutes.
2. Addthericeandsautéfor2minutes.
3. Addtheremainingingredientsandbringtoaboil.Reduceheatandsimmeruntilthericeistender,about15–30minutes.Stir.Serveimmediately.
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Dill-YogurtPotatoSaladThisGreek-inspiredpotatosaladhasmorevegetablesandcrunchthanyourtypicalpotatosalad.
SERVES82poundswholebabyred-skinpotatoes1onion,diced1shallot,minced4largeredradishes,diced ⁄ cupdicedcucumber2stalkscelery,diced⁄ cupchoppedfreshdill1 ⁄ cupsplainGreekyogurt ⁄ cupfreshlysqueezedlemonjuice2tablespoonslemonzest
⁄ teaspoonseasalt ⁄ teaspoonwhitepepper
1. Combinethepotatoes,onion,shallot,radishes,cucumber,andceleryinamediumbowl.Setaside.
2. Inasmallbowl,stirtogetherthedill,yogurt,lemonjuice,lemonzest,salt,andpepper.Pouroverthepotatomixtureandstirtoevenlycoat.
3. Refrigeratefor2hourspriortoserving.
WHAT’STHEDILLIO?Dillisapopularherbthatcanbeusedinmanyways.However,thetermsthatrefertothevariousformsofdillcanbeconfusing.Freshdillisalwaysreferredtoasdill,whiledillweedreferstodrieddill.Dillseedsare,ofcourse,theseedsofthedillplant.Dillflowers(floweringdill)canalsobeusedinpickling.
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GreenPapayaandMangoSaladThe“green”inthisrecipedoesnotrefertothecolorofthefruitbuttothestateofripeness.Useunripepapayaandmangointhisdish.
SERVES41greenpapaya,peeledandcutintomatchsticks1greenmango,peeledandcutinto
matchsticks1carrot,cutintomatchsticks1seedlesscucumber,peeledandcutintomatchsticks ⁄ cupchoppedfreshmint ⁄ cup
choppedfreshcilantro1Thaibird’seyepepper,sliced1teaspoonThaichilegarlicpaste1tablespoonpalmsugar⁄ cuplimejuice ⁄ cupThaifishsauce
1. Inalargebowl,tosstogetherthepapaya,mango,carrot,cucumber,mint,cilantro,andThaipepper.Setaside.
2. Inasmallbowl,whisktogetherthechilegarlicpaste,palmsugar,limejuice,andfishsauce.Pouroverthesaladandtoss.
3. Garnishwithpeanutsandlimewedgesifdesired.
EXOTICINGREDIENTDEMYSTIFIED:PALMSUGAR?Palmsugarismadefromthesagoorcoconutpalm.Itlooksabitlikebrownsugarbuttasteslikecaramel.Itisoftensoldasasolidbrick.Touse,simplybreakoffapieceandeithercrushitandmeasureitorestimatetheamountandallowittodissolveinthedishwhole.
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Berry-KiwiFruitSaladThissimpledishletstheflavorsofsummerberriesshinethrough.Asanaddedbonus,berriesarepackedwithantioxidantsandfiber.
SERVES81cupraspberries1cupblackberries1cupblueberries1pintstrawberries,diced2cups
peeled,dicedkiwi1cupwater1cupsugar⁄ cupfreshmint
1. Inalargebowl,tosstogethertheberriesandkiwi.
2. Inamediumsaucepan,heatwater,sugar,andminttoaboil.Stiruntilthesugarisdissolved,thenboil,uncovered,forabout20minutes.(Itshouldreduceslightlyandlookthick.)Strainoutanylargepiecesofmint.Allowtocool.
3. Drizzle3tablespoonssyrupoverthefruitandthentoss.Serveimmediately.Refrigerateanyleftoversyrupinanairtightcontainerforfutureuse.
KIWIFACTSKnownas“kiwifruit”inmuchoftheworld,soastodifferentiateitfromtheflightlesskiwibird,thekiwiisanedibleberry.Brightgreenoryellowinsideandstuddedwithblackseeds,thekiwicontainsover100percentoftheRDAofvitaminC.Itisalsorichinaprotein-tenderizingenzyme,whichmakesitapopularingredientinrecipesthatusetoughcutsofmeatsuchasbeefribs.
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Chili-Garlic-PeanutSauceThisislovelyonsteamedorroastedeggplant,oroverthinVietnamesenoodlestossedwithsnowpeas,cucumber,andcarrots.
SERVES4⁄ cupwater ⁄ cuplightlysalted,roastedpeanuts1 ⁄ tablespoonsnuocmam2tablespoonsVietnamesechiligarlicsauce(tuongottoi)2clovesgarlic
1tablespooncanolaoil
Inahigh-poweredblender,pulseallingredientsuntilverysmooth.
EXOTICINGREDIENTDEMYSTIFIED:NƯỚCMẮMNướcmắmisVietnamesefishsauce.Itismadebyfermentinganchovies,salt,andwater.Ithasapungent,tangyflavorthatprovidesdepthtomanydishesandcanbeusedtomakeadippingsauce.
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Orange-CranberrySauceCranberriesarepackedwithantioxidantsandmakeaversatilesaucewhensweetenedabit.
SERVES82cupsfreshcranberries ⁄ cupsugar ⁄ cupwater ⁄ cupfreshlysqueezedorangejuice2
tablespoonsorangezestPlacethecranberries,sugar,water,juice,andzestinamediumsaucepanovermedium-highheatandcookfor20minutes,stirringoccasionally,toreduceandthicken.Removefromheat.Servehotorcold.
WAYSTOUSEUPLEFTOVERCRANBERRYSAUCECranberrysaucehasatendencytostickaroundthefridgelongafterthemealisover.Trysomeonyouryogurtoronasandwichinsteadofjelly.Swirlitinmuffinorcakebatter.Useitasaglazeonmeat.
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TzatzikiTrythisnotonlyasadiporsaucebutalsoasatoppingforlambburgers,souvlaki(Greekkabobs),andgyros.
SERVES41cuplow-fatplainGreekyogurt⁄ cupfinelydicedseedlesscucumber1 ⁄ tablespoonsmincedfreshdill1 ⁄ tablespoonslemonjuice ⁄ teaspoonseasalt
⁄ teaspoonfreshlygroundblackpepperPlaceallingredientsinasmallbowl.Stiruntilallingredientsareevenlydistributed.Refrigerateatleast1hourpriortoserving.
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Strawberry–StarAniseCompoteSometimestheWhole30Challengeleadsyoutoappreciatelighter,vegetable-andfruit-basedsauces,insteadoftheirheavier,dairy-basedcousins.Theunexpectedadditionofstaranisemakesthisstrawberrycompotestandout.Tryitswirledinyogurt,overcake,orspreadonbread.
YIELDS1CUP1 ⁄ cupsdicedstrawberries ⁄ cupwater ⁄ cupsugar2tablespoonslemonjuice2whole
staranise1teaspoonarrowrootpowder
1. Placethestrawberries,water,sugar,lemonjuice,andstaraniseinasmall,heavy-bottomedsaucepan.Cookovermediumheatuntilthemixturestartstothicken,stirringoccasionally,about10minutes.
2. Removeanddiscardthestaranise.Stirinthearrowrootpowder.
3. Servehotorcold.Allowtocoolcompletelybeforerefrigeratinganyleftovers.
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Black-EyedPeaswithHamThisSouthernclassicisslow-cooked,sothebeansareextracreamy.IliketouseleftoverhamwhenIhaveitonhand,butcuttingupahamsteakworksjustaswell.
SERVES101pounddriedblack-eyedpeas1onion,diced1jalapeñopepper,diced1stalkcelery,diced1carrot,diced6cupshamstockorwater6ouncesdicedham1cupdicedfreshtomato1tablespoonapplecidervinegar1tablespoonfreshthyme
leaves1teaspoongroundcayennepepper ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper
1. Thenightbeforeyouwanttoservethedish,placetheblack-eyedpeasina4-quartslowcooker.Fillitwithwater.Coverandsoakovernight.
2. Thenextday,draintheblack-eyedpeas,thenreturnthemtotheslowcookerandaddtheremainingingredients.Stir.Cookonlow8–10hours.Stirbeforeserving.
LUCKYPEASBlack-eyedpeas(actuallybeans)areatraditionalfoodtoeatonNewYear’sDay.Itisthoughtthattheywillbringprosperityinthecomingyear.Thatassociationoccurredbecausetheyswellastheycook.
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SummerSuccotashLookforfresh,creamylimabeansatfarmers’marketsduringthesummer.
SERVES62tablespoonsoliveoil1poundfreshlimabeansKernelsfrom5earsofcorn1zucchini,
chopped1pintcherrytomatoes,halved1smallredonion,diced3teaspoonstarragonvinegar3
tablespoonsmincedfreshbasil3tablespoonsmincedfreshItalianparsley1tablespoonfreshthymeleaves1teaspoonsalt
⁄ teaspoonwhitepepper
1. Inaskilletovermediumheat,heattheoil.Addthelimabeans,corn,andzucchini.Sautéuntilthevegetablesarejustwarmedthrough,about3–8minutes.
2. Removetoamediumbowlandtosswiththeremainingingredients.
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OysterandPortobelloUn-StuffingAtwistontraditionalstuffing,thisstuffingismadeintoballsandcooksinthepannexttotheturkey,notinsideit.It’sadramaticpresentationandadelicioussidedish!Ifyoucan’tgoalloutfortheholidays,thenwhencanyou?
SERVES103tablespoonsunsaltedbutter1poundcelery,chopped1poundonions,chopped4
portobellomushroomcaps,diced1bunchparsley,minced25slicestornsandwichbread2eggs,beaten
1teaspoonseasalt1teaspoonfreshlygroundblackpepper1teaspoonceleryseed1teaspoonpaprika16ouncesshuckedoysters,liquidreserved ⁄ cupchickenstockTurkeyorchickeninthe
processofbeingroasted
1. Meltthebutterinalargeskillet.Addthecelery,onions,andmushroomsandcookoververylowheatuntiltheonionsaretranslucentbutnotbrowned,about30–45minutes.Allowtocoolslightly.Sprinklewithparsley.
2. Scrapethemixtureintoalargebowl.Addtheremainingingredients.Usingyourhands,mixtheingredientstogetheruntilallingredientsareevenlydistributed.
3. Formthemixtureinto3-inchballsthatholdtheirshape.Iftheballsdonotholdtheirshape,addthereservedoysterliquoruntiltheycanholdtheirshape.
4. Placeballsinthebottomoftheroastingpanundertherackandaroundtheturkey(orchicken)andreturntotheovenfor
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thelast ⁄ hourofroasting.1 2
GrilledCornwithSpicedButterYoucangrillcornrightalongsidemeatorfish,makingitaperfectsidedishforacookout.
SERVES66earsofcorn,silksremoved⁄ cupunsaltedbutter,atroomtemperature ⁄ teaspoongroundchipotle ⁄ teaspoonsmokedpaprika ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper
1. Prepareyourgrillaccordingtomanufacturer’sinstructions.Placethecornonthegrillandroast,turningoccasionally,untilfullycooked,about5–10minutes.
2. Meanwhile,inasmallbowl,mashthespicesintothebutterwithafork.Serveoverthehotcorn.
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Stir-FriedGaiLanGailan,alsoknownasChinesebroccoli,looksmorelikegreenswiththickstalksthanbroccoli.
SERVES82tablespoonscanolaoil1-inchknobginger,minced2clovesgarlic,minced2pounds
choppedgailan ⁄ cupsoysauce ⁄ cupoystersauce2tablespoonsblacksesameoil
1. Heatthecanolaoilinalargewokovermediumheat.Addthegingerandgarlicandstir-fryuntilfragrant,about3–5minutes.Addthegailanandcookfor2minutesoruntilitbeginstowilt.
2. Addtheremainingingredients.Stir-fry2additionalminutesoruntilthegailanisfullycookedandcoatedinsauce.Serveimmediately.
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RainbowChardFarroThechewytextureofthefarrocontrastswiththemoredelicatetastesofthechardandfreshherbs.Farroisalsohighinfiber,agoodadditiontoanydiet.
SERVES44cupswater1cupfarro1shallot,chopped1carrot,diced1stalkcelery,diced2clovesgarlic,minced2
tablespoonsoliveoil ⁄ cupchoppedfreshItalianparsley1bunchrainbowchard,roughlychopped1 ⁄ tablespoonstarragonvinegar
1. Bringthewaterandfarrotoaboilinamediumsaucepanoverhighheat.Reducetheheattolowandsimmeruntiltender,stirringoccasionally,about25minutes.Drain.
2. Meanwhile,sautétheshallot,carrot,celery,andgarlicinoliveoilovermediumheatuntiltheshallotsaretransparent,approximately5minutes.Addtheparsleyandchardandsautéuntiltheystarttowilt,about2–3minutes.Removefromheat.Stirinthefarro.
3. Drizzlewithvinegar.Servehotoratroomtemperature.
VIVAFARRO!Farroisanancientgrainthatissaidtobethe“mother”ofallwheat.IthasanuttyflavorandhasbeenpopularinItalysincethetimewhenitsustainedtheRomanlegions.Nowitiscommonlyusedasanalternativetopastaorrice.
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KashaVarnishkesTrythisclassicJewishdishasasidewithroastedchicken.
SERVES61largeonion,chopped1tablespooncanolaoil1egg1cupkasha(buckwheatgroats)2cupschickenstockorwater ⁄ poundcookedfarfalle
1. Inalargeskillet,sautétheonionintheoilovermediumheatuntilnearlyblackened,approximately20minutes.
2. Meanwhile,mixtheeggandkashatogetherinasmallbowl.Addtotheonionintheskillet.Sautéuntilthekernelsbegintoseparate,about10minutes.
3. Addthestockandcover.Simmeroverlowheatuntiltender,about10–25minutes.
4. Removefromheat.Addthepastaandtosstocombine.Servehot.
THELOWDOWNONKASHAAlsoknownasbuckwheatgroats,kashaisastapleofbothEasternEuropeanandAmericanJewishcuisine.Ithasachewytextureandrobustflavor.Buckwheatisgluten-free,makingitagoodwholegrainforthosewithceliacdisease.
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CHAPTER9Dinner
OkraandOysterMushroomRisottoDuPuyLentilswithRootVegetablesEggplantRollatiniwithSpinachandGoatCheeseBakedZitiwithRapiniSaagTofuThaiTofuKabobsMisoSablefishSouthern-StyleFriedCatfishShrimpDrunkenNoodlesLemongrass-ScallopNoodleBowlRoastedMahoganyClamsRainbowTroutwithSavorySavoyCabbagePineappleSalmonOuzo-OrzoScallopsChickenMeatballswithSpaghettiChipotle-LimeDuckwithCherrySaucePestoChickenBreastsTurkeyCaperCutletsBetter-Than-TakeoutChickenTendersGrilledJerkChickenChickenAdoboHarvestPear-SageMeatloafShepherd’sPie
Apricot-GlazedPorkLoinTangyTamarindPotRoastSausagewithRapiniandWhiteBeansChipotle-BisonChiliAcornSquashChiliTurkey-AppleChiliSeafoodGumboChickenTomatilloStew
OkraandOysterMushroomRisottoRisottorequiresaspecifictypeofricetoensureacreamy,toothsomefinalproduct.Donotsubstituteotherrice.
SERVES65cupsvegetablestock1tablespoonoliveoil1tablespoonunsaltedbutter1cupchopped
oystermushrooms ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper2clovesgarlic,minced2largeshallots,finelychopped2cupsarboriorice
2cupsdicedokra⁄ cupgratedParmesancheese
1. Inasaucepan,bringthestocktoasimmer.
2. Heatoilandbutterinalargepotovermediumheat.Addthemushrooms,salt,pepper,garlic,andshallotsandsautéuntillightlycaramelized,approximately15minutes.
3. Addthericeandsautéfor2–3minutes,stirringcontinually.
4. Addthestock ⁄ cupatatime,stirringcontinuouslyandwaitinguntiltheliquidisabsorbedbeforeeachaddition.
5. Whenyouareabouthalfwaythroughthestock,addtheokratotherice.Continuetoaddbrothandstir.
6. Whentherisottoiscreamyandthericeisaldente,removefromheatandstirintheParmesan.
ARANCINIDIRISOTrythetraditionalItalianwaytouseupleftoverrisotto.Simplystiraneggintothericeand
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TrythetraditionalItalianwaytouseupleftoverrisotto.Simplystiraneggintothericeandrollthemixtureintosmallballs.Rolltheballsinbreadcrumbs.Pan-fryuntilgolden.
DuPuyLentilswithRootVegetablesSlightlysoupy,thisdishisaperfectmaincoursewhenservedwithcrustybreadforsoppingupthejuices.
SERVES62tablespoonsoliveoil4clovesgarlic,minced1onion,diced1carrot,diced1stalkcelery,diced1parsnip,peeledanddiced1smallturnip,diced1shallot,minced1bayleaf1teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper1cupduPuylentils3 ⁄ cups
vegetablestockorwater2tablespoonstarragonvinegar2tablespoonsmincedfreshItalianparsley1tablespoonfreshthymeleaves
1. Heatoilinalargesaucepanovermediumheat.Addthegarlic,onion,carrot,celery,parsnip,turnip,andshallot.Sautéuntiltheturnipsstarttosoftenandtheonionsaregolden,about10minutes.
2. Addthebayleaf,salt,pepper,lentils,andstock.Coverandsimmerfor40minutesoruntilthelentilsaresoft.
3. Stirinthevinegar,parsley,andthyme.Serveimmediately.
THECAVIAROFLENTILSDuPuylentilsareFrenchlentilsthatholdtheirtiny,pearl-likeshapeevenaftercooking.Thisuniqueattributemakesthemhighlysoughtafter.Growninvolcanicsoil,theyhaveanuttytasteandarelessstarchythanothervarietiesoflentils.Whenpurchasing,checkthatthelabelsays“duPuy”andnotsimply“Frenchlentils”tomakesureyougettherealdeal.
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EggplantRollatiniwithSpinachandGoatCheeseMeatyeggplantcreatesashellforacreamygoatcheesefilling.Graffitieggplantisslightlysmallerthantheregularvarietyanditspurpleskinisstreakedwithwhite.
SERVES63graffitieggplants,slicedinto ⁄ -inch-thickverticalstrips2tablespoonsoliveoil⁄ cupsoftenedgoatcheese ⁄ cupdefrostedanddrainedchoppedspinach1shallot,minced
⁄ teaspoonseasalt ⁄ teaspoonwhitepepper
1. Preheattheovento300°F.
2. Brushtheeggplantonbothsideswitholiveoilandplaceonabakingsheet.Bakeuntilsoftened,about5minutes.
3. Meanwhile,inasmallbowl,mixtogetherthegoatcheese,spinach,shallot,salt,andpepper.
4. Allowtheeggplanttocoolslightly.Spreadeachstripwith1tablespoonofthecheesemixture.Rollclosed.Servewarmoratroomtemperature.
HOWTOSELECTANEGGPLANTPerfectlyripeeggplantsshouldhavesmoothskinandfeelheavyfortheirsize.Avoideggplantsthatareheavilyscarred,wrinkled,orbruised.Theskinisedible.
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BakedZitiwithRapiniThisclassicbakedpastadishisgivenahealthfuladditionofrapini.Rapiniisalsoknownasbroccoliraaborbroccolirabe.
SERVES82tablespoonsoliveoil1onion,diced1shallot,minced2clovesgarlic,minced28ouncescrushedtomatoes2tablespoonsmincedfreshbasil2
tablespoonsmincedfreshItalianparsley ⁄ teaspoonsalt ⁄ teaspoonfreshlygroundblackpepper15ouncesricotta
⁄ cupshreddedmozzarellacheese1bunchrapini,choppedandsteamed1poundcookedziti
1. Preheatovento350°F.
2. Inalargepot,heattheoilovermediumheat.Addtheonion,shallot,andgarlicandsautéuntiltheonionistranslucent,about5–10minutes.
3. Addthetomatoes,basil,andparsley.Stirandheatthrough.
4. Meanwhile,mixtogetherthesalt,pepper,cheeses,andrapiniinamediumbowl.Setaside.
5. Pourthepastaintothetomatosauceandmix.Pourintoa9"×13"bakingdish.Dotwithtablespoonsofcheesemixture.Coverandbakefor30minutesoruntilbubblyandhot.
EASYSTEAMING
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Ifarecipecallsforbothpastaandasteamedvegetable,youcancookbothatonce!Simplyusealargepotfilled ⁄ withwater.Boilthepasta,then,towardtheendofthecookingtime,placethevegetablesinasieveontopofthepotforthelastfewminutestosteam.Noneedtodirtytwopots!
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SaagTofuThisquickweeknightdishisperhapsoneofthemostpopularvegandishesinIndiancuisine.
SERVES42tablespoonscanolaoil1onion,thinlysliced3clovesgarlic,minced2greenchiles,diced2-inchknobginger,finelydiced2teaspoonsblackmustardseeds ⁄ teaspoonturmeric2
teaspoonsgarammasala⁄ teaspoonasafetida ⁄ teaspoongroundcayennepepper16ouncesmustardgreens,chopped1 ⁄ cupscubedextra-firmtofu ⁄ cupwater
1. Heattheoilinalargeskillet.Overmediumheat,sautétheonion,garlic,chiles,andgingeruntiltheonionsaresoft,about5–10minutes.Addthemustardseedsandcookuntiltheybegintopop.
2. Addtheremainingingredientsandcookuntilthemustardgreenswiltandthetofuiswarmedthrough,about2–5minutes.
TYPESOFTOFUTofucomesinmanyforms.Moisture-richsilkentofuhasatexturesimilartopannacotta.Firmtofuhasaspringytextureandisratherdense.Extra-firmtofuisevenfirmerandhasmostofthewaterremoved.
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ThaiTofuKabobsKabobsareperfectforpartiesbecausetheymakeeasy-to-grabservings.Takecaretouseextra-firmtofuinthesekabobs;softertofumayfallofftheskewers.
SERVES42poundsextra-firmtofu,cutinto2"cubes6Thaieggplants,halved2redonions,cutintowedges⁄ cupchoppedfreshThaibasil ⁄ cupoliveoil ⁄ cuplimejuice ⁄ cupThaithicksoysauce2tablespoonsmincedlemongrass
2tablespoonsmincedgalangal2tablespoonsmincedfreshginger2tablespoonspalmsugar2Thaibird’seyepeppers,minced
1. Placeallingredientsinaresealableplasticbag.Shaketoevenlydistribute.Refrigerate4hours.
2. Threadthetofu,eggplant,andonionwedgesalternatelyon8–10bambooskewers.
3. Placetheskewersonanonstickgrillpanandgrilloneachsideuntilthetofuisgolden,about5–10minutes.
THAIBASILVERSUSITALIANSWEETBASILThoughrelatives,ThaibasilhasadifferentflavorprofilethanItaliansweetbasil.Thaibasilhasalicorice-esqueflavorthatisverystrong,evenaftercooking.ItiswhatgivesmanyThaidishestheirdistinctiveflavor.
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MisoSablefishSablefishisanaturallyoilyfish,makingitperfectforgrilling;thereisnoneedtoaddextraoilsandthereislittleworryofsticking.
SERVES66(5-ounce)sablefishfillets2 ⁄ tablespoonswhitemiso ⁄ cupricevinegar ⁄ cupmirin2
tablespoonsnoriflakes
1. Placethefishinamarinatingcontainerorresealablebag.Whisktogetherthemiso,vinegar,andmirininasmallbowl.Pouroverthefish.Seal.Refrigerate20minutes.
2. Meanwhile,heatacast-irongrillpanovermediumheat.Addthefish,skin-sidedown,tothepan.Cookuntilnearlycookedthrough,about10minutes.Flip.Cookanother2–5minutesoruntilthefishisfullycooked.
3. Removetoaplatter.Sprinklewithnori.Serve.
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Southern-StyleFriedCatfishFriedfishshouldonlybeanoccasionaltreat,buthealthy,sustainablecatfishshouldbepartofanyone’sdiet.
SERVES8⁄ cupyellowcornmeal ⁄ cupsuperfineflour(suchasWondra)1tablespoonCajunseasoning ⁄ teaspoonceleryseed ⁄ teaspoonfreshlygroundblackpepper2poundscatfishfillets
⁄ cuplemonjuice
1. Mixtogetherthecornmeal,flour,andspicesinalarge,shallowbowl.Setaside.
2. Arrangethefishinasinglelayeronaplatter.Pourthelemonjuiceoverthefish.Coverwithfoilandrefrigerate30minutes.
3. Dredgebothsidesofthefishinthecornmealmixture.Returnthefishtotheplatter,cover,andrefrigerateforanadditional30minutes.
4. Heat ⁄ inchofcanolaoilinalargeskilletorcast-ironpanovermediumheat.Frythefishinbatches,cookingforabout5minutesoneachside,untilgolden.
5. Drainthefishonpapertowel–linedplates.Serveimmediately.
FEELINGCORNYCornmealisgrounddriedmaize.Initscoarsestformsitisusedtomakepolenta,butfinergrainscanbeusedasacoatingforfoodorincornbread.Itcanalsobeusedtokeeppizzaorbreaddoughfromstickingtothepanorpeel.
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orbreaddoughfromstickingtothepanorpeel.
ShrimpDrunkenNoodlesTomakethisrestaurantfavoriteathome,itisimportanttouseauthenticingredients.Lookfortheminwell-stockedmarketsorstoresspecializinginThaiingredients.
SERVES610ouncesdriedflat,widericenoodles⁄ cupnampla(Thaifishsauce) ⁄ cupblacksoysauce ⁄ cupThaigoldenmountainsauce1 ⁄ tablespoonspalmsugar5clovesgarlic,minced
4Thaibird’seyepeppers,minced12ouncesmediumshrimp,peeledanddeveined1bunchgailan(Chinesebroccoli),
chopped ⁄ cupshreddedThaibasilorholybasilleaves
1. Preparethedriednoodlesaccordingtopackageinstructions.Coverwithadampclothorpapertowelandsetaside.
2. Inasmallbowl,whisktogetherthenampla,blacksoysauce,goldenmountainsauce,andpalmsugar.Setaside.
3. Heatasmallamountofcanolaoilinawokovermedium-highheat.Stir-frythegarlicandpeppersuntilfragrant,about2–5minutes.
4. Addtheshrimp,gailan,andthesauce.Stir-fryuntiltheshrimpisbrightpinkandnearlycookedthrough.Addthenoodles.
5. Whentheshrimpisthoroughlycooked,about5–10minutes,stirinthebasil.Serveimmediately.
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UMAMIUmami,thetasteofsavoriness,isoneofthefivebasictastes.Foodrichinumamiincludecuredmeats,mushrooms,spinach,cheese,soysauce,shrimppaste,pickles,andshellfish.You’llwanttoavoidsoysauceandcheeseinthefirst30daysofyourWhole30Challenge,butyoucanbegintoaddtheminafterifdesired.
Lemongrass-ScallopNoodleBowlThisisasurprisinglyfilling,homeydish.Fresheggnoodlesensurethatitcomestogetherinaflash.
SERVES41 ⁄ cupsseafoodstock2-inchknobginger,sliced4clovesgarlic2stalkslemongrass1shallot,sliced⁄ cuplightsoysauceCanolaoil1 ⁄ poundsscallops6ouncesfreshshiitakemushrooms2carrots,julienned1stalk
celery,thinlysliced2babybokchoy,chopped1poundfresheggnoodles
1. Inasmallsaucepan,bringthestock,ginger,garlic,lemongrass,shallot,andsoysaucetoaboil.Boiluntilitreducesto1 ⁄ cups,about10–15minutes.
2. Meanwhile,heatasmallamountofcanolaoilinawokovermedium-highheat.Stir-frythescallops,mushrooms,carrots,celery,andbokchoyuntilthescallopsarenearlyfullycooked,approximately5–8minutes.
3. Addthenoodles.Stir-fryuntilthescallopsarecookedthrough,about3–8minutes.Serveimmediately.
GREATGINGERGingerisarhizomethathasbeenusedtotreatdigestionforthousandsofyears.Ithasaspicyflavorandslightlywoodytexture.Lookforitfresh,dried,candied,powdered,andasanextract.
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RoastedMahoganyClamsMahoganyclams,alsoknownasoceanquahogs,havearobust,slightlybrinyflavorthatisreleasedintothedishasitcooks.
SERVES42tablespoonsoliveoil2andouillesausages,cutintocoins1onion,chopped1stalk
celery,chopped3clovesgarlic,minced1carrot,diced1shallot,minced ⁄ cupdryvermouthorwater4poundsmahoganyclams
1. Preheatovento350°F.
2. Heattheoilinashallow,oven-safeDutchovenovermediumheat.Addthesausage,onion,celery,garlic,carrot,andshallot.Sautéuntilthesausageisbrownedandthevegetablesarefork-tender,about8–12minutes.
3. Addthevermouthorwateranddeglazethepan.Addtheclams.
4. Placeintheovenandroastfor10minutesoruntiltheclamsareopen.Discardanyclamsthatdidnotopen,andserve.
HOWTOCLEANACLAMClamsarefrequentlysandyandshouldalwaysberinsedwithcoldwaterbeforecooking.Ifyouboughttheclamsatagrocerystorethisshouldbeenoughtoreadythemforcooking.Ifyoudugthemyourselforboughtthemdocksidetheymaybesandyontheinsideaswell.Placetheminapotofsaltwaterandrefrigeratethemovernight.Theyshouldexpelthesandthemselves.
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RainbowTroutwithSavorySavoyCabbageAddingSavoycabbagetothefishwhileitiscookinghelpskeepthefishmoist.
SERVES41poundrainbowtroutfillets ⁄ cupsuperfineflour(suchasWondra)3teaspoonssmoked
paprika⁄ teaspoonseasalt1teaspoonfreshlygroundblackpepper2tablespoonsoliveoil⁄ cupslicedonion ⁄ headSavoycabbage,thinlysliced2tablespoonsnonpareilcapers
⁄ cuplemonjuice ⁄ cupseafoodstock
1. Placetherainbowtroutonaplatter.Sprinkleonbothsideswithflour,smokedpaprika,salt,andpepper.
2. Heattheoilinalargeskilletovermediumheat.Addtheonionandfillets,skin-sidedown,inasinglelayer.Cookuntilthefishishalfwaycookedandtheskinisbeginningtocrisp,about8minutes.
3. Addtheremainingingredientsandcover.Bringtoaboil.Removethecoverandcontinuetocookuntilalltheliquidevaporates.Serveimmediately.
WHATISPAN-FRYING?Pan-fryingisamethodoffryingthatusesminimaloil,justenoughtogreasethepan.Pan-fryingisbestdoneinaskilletwherethereismaximumcontactbetweenthefoodandthepan.Thismaximizesbrowning.
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PineappleSalmonThissimplebutflavorfulfishisperfectinthesummertime.TrythisHawaiian-inspireddishoverrice.
SERVES41freshpineapple,cutinto ⁄ -inchrings4(5-ounce)salmonfillets ⁄ cupsoysauce2
teaspoonssesameoil2teaspoonstoastedsesameseeds1bunchscallions,chopped
1. Preheattheovento350°F.
2. Tearoff4(2-foot)lengthsoffoil.Evenlydividethepineappleamongthepiecesoffoil.Placeonesalmonfilletontopofthepineappleineachpacket.
3. Inasmallbowl,whisktogethersoysauce,sesameoil,sesameseeds,andscallions.Spoonanevenamountofsauceovereachfillet.Foldthefoilshut.
4. Bakeintheovenfor30minutesoruntilthesalmonisfullycooked.
PINEAPPLEPOWERHOUSEPineappleisanexcellentsourceofvitaminC;oneservingprovidesover80percentofyourRDA.Pineapplecontainsbromineenzymes,whichhavebeenproventoreduceinflammation.
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Ouzo-OrzoScallopsOuzo,therobustdrinkofGreece,addsanunusual,anise-likeflavortothedish.
SERVES42tablespoonsunsaltedbutter2clovesgarlic,minced1shallot,minced1poundlargeseascallops2tablespoonsouzo2tablespoonsfreshlysqueezedlemonjuice1teaspoonlemonzest1poundbabyspinach
2cupshotcookedorzo
1. Inalargeskilletovermediumheat,meltthebutter.Addthegarlicandshallotandsautéuntiltheshallotistranslucent,about5–8minutes.
2. Addthescallops,ouzo,lemonjuice,andzest.Sautéuntilthescallopsarehalfwaycooked,about3–5minutes,andthenaddthespinach.Sautéuntilthespinachhaswilted,about2–3minutes.
3. Stirinorzoandserveimmediately.
ChickenMeatballswithSpaghettiGroundchickenabsorbsflavoreasily,whichmakesforanespeciallyflavorfulfinisheddish.Stilleasingintopost-Whole30life?Trythisoverzoodlesinsteadofspaghetti.
SERVES61poundgroundchicken1smallonion,minced4clovesgarlic,minced,divided ⁄ cupfreshbreadcrumbs1tablespoonmincedfresh
basil1tablespoonmincedfreshItalianparsley1tablespoonredwinevinegar2tablespoonsoliveoil2shallots,minced
30ouncescanneddicedtomatoes28ouncescannedcrushedtomatoes1tablespoonmincedfreshoregano1teaspoonseasalt
1teaspoonfreshlygroundblackpepper1poundwhole-wheatspaghetti,cooked
1. Inamediumbowl,mixtogetherthechicken,onion,2clovesgarlic,breadcrumbs,basil,parsley,andvinegar.Forminto2-inchmeatballs.
2. Placethemeatballsonabroilingpanandbroilfor5minutesoruntiltheyarestartingtobrown.
3. Meanwhile,heattheoliveoilinalargeskilletorDutchovenovermediumheat.Addtheshallots,andremaining2clovesofgarlicandsautéuntiltheshallotissoftened,about5minutes.
4. Addthetomatoes,oregano,salt,andpepper.Addthemeatballstothesauce.Cook,stirringoccasionally,untilthe
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meatballsarefullycookedandthesaucethickens,about20minutes.
5. Serveoverhotspaghetti.
MAKINGMINIMEATBALLSMinimeatballsareeasierthanyouwouldthink.Simplyrollthemeatmixtureintoa ⁄ -to ⁄ -inchtubeandcutinto ⁄ -inchslices.Tossinasievewithsomebreadcrumbstomakethemround.
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Chipotle-LimeDuckwithCherrySauceAspicy,Mexican-inspiredriffontheclassicduckwithcherrysauce.
SERVES61(6-pound)duck⁄ cuplimejuice ⁄ tablespoonsmokedseasalt ⁄ tablespoondriedmincedonion ⁄tablespoongroundchipotle ⁄ tablespoongroundanchochile ⁄ tablespoondriedoregano ⁄ tablespoonfreshthymeleaves1(6-inch)cinnamonstick
6chipotlechilesinadobosauce,divided⁄ cupduckorchickenstock2cupshalved,pittedcherries2cupsredwine1tablespoonunsaltedbutterorliquidduckfat ⁄ cupgoldensyrup ⁄ teaspoonkosher
salt ⁄ teaspoonfreshlygroundblackpepper
1. Preheatovento325°F.
2. Placetheduckinaroastingpanwitharack.Pourthelimejuiceovertheduck.
3. Mixthesmokedseasalt,onion,chipotle,ancho,oregano,andthymetogetherinasmallbowl.Rubthemixtureintotheskinoftheduck.
4. Placethecinnamonstickand3chipotlechilesinadobosauceinthecavityoftheduck.Placeintheovenandroastuntiltheduckisfullycooked,about2hours.
5. Meanwhile,puréetheremaining3chipotlesinadobowiththestockinablender.Scrapethemixtureintoasmallsaucepan.
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Addthecherries,wine,butterorduckfat,goldensyrup,salt,andpepper.Bringtoaboil,stirringoccasionally.
6. Reducetoasimmerandcookuntilitreducesbyhalf,about20minutes.Useapotatomashertolightlymashthecherries.
7. Allowtheducktositfor5minutesbeforecarving.Serveimmediately,drizzledwithsauce.
PestoChickenBreastsBright,freshpestoperksupthestandardchickenbreast.IliketoservetheseslicedoveragreensaladorinCobbsaladforafulldinner.
SERVES43cupslooselypackedfreshbasil ⁄ cupoliveoil ⁄ cupfinelygratedParmesancheese ⁄
cuppinenuts1teaspoonkoshersalt1teaspoonfreshlygroundblackpepper4boneless,skinlesschickenbreasts
1. Preheatovento350°F.
2. Placethebasil,oliveoil,Parmesan,pinenuts,salt,andpepperinafoodprocessor.Pulseuntilathickpasteforms.
3. Lineabakingsheetwithfoil.Rubbothsidesofeachchickenbreastwiththepestoandplaceonbakingsheet.Bakeuntilthechickenisfullycooked,about20minutes.
LEFTOVERPESTO?Havesomeleftoverpesto?Don’tthrowitaway;herearesomeideasforservingupthissensationalsauce.Stiritintopotatosaladortheyolkmixturefordeviledeggs.Useitasaspreadonsandwichesorbruschetta.Whiskitintoeggsforabasilscramble.
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TurkeyCaperCutletsThisturkeydishcreatesitsowngravy,makingitperfecttoserveovereggnoodles,mashedpotatoes,orcauliflowermash.
SERVES44boneless,skinlessturkeycutlets2tablespoonsmixedItalianherbs ⁄ cupsuperfine
flour(suchasWondra)1tablespoonoliveoil⁄ tablespoonunsaltedbutter1onion,quarteredandthinlysliced ⁄ cupturkeyorchickenstock2tablespoonsnonpareilcapers
1. SprinklebothsidesofeachcutletwiththeItalianherbs.Pourtheflourintoashallowbowlanddipbothsidesofeachcutletintheflourtocoat.
2. Heattheoilandbutterinalargeskilletovermediumheat.Addtheonionandsautéuntilitissoftandtranslucent,about5–10minutes.Addtheturkeyinasinglelayer.Browntheturkeycutletsonbothsides,about2–3minutes.
3. Addthestockandcapersandbringtoasimmer.Continuetosimmeruntiltheturkeyisfullycookedandtheliquidhasreducedslightly,about10minutes.
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Better-Than-TakeoutChickenTendersThesechickentendersarebetterthananythingyoucouldhopeforatafastfoodjoint.Don’tskimponthehomemadeHoneyMustardDippingSauce!
SERVES6
Chicken2poundsboneless,skinlesschickenbreasts ⁄ tablespoonkoshersalt1tablespoon
freshlygroundblackpepper2teaspoonsgarlicpowder1teaspoonhotpaprika1 ⁄teaspoonsgroundmustardpowder ⁄ teaspoonchilipowder1cupall-purposeflour3eggs,beaten
2 ⁄ cupspankoHoneyMustardDippingSauce ⁄ cupmayonnaise2tablespoonshoney2tablespoonsDijonmustard ⁄ tablespoonlemonjuice
1. Cutthechickeninto1-inch-widestrips.Tossthestripswiththesalt,pepper,garlicpowder,paprika,mustardpowder,andchilipowder.Setaside.
2. Placetheflour,eggs,andpankoin3separateshallowbowls.Dipthechickenintheflour,thentheegg,andfinallythepanko.
3. Preheatovento350°F.Placethechickeninasinglelayeronafoil-linedbakingsheet.Bakefor15minutesoruntilfullycooked.
4. Inasmallbowl,whisktogetherthemayonnaise,honey,mustard,andlemonjuice.Servethechickenimmediatelywithdippingsauce.
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GrilledJerkChickenJerkchickenisaJamaicanstaple.Iliketoaddextraflavorbyaddingwholeallspiceberriestothecharcoalasthechickencooks.
SERVES88wholechickenlegquarters ⁄ cupcanolaoil ⁄ cuplimejuice ⁄ cuplightbrownsugar3
tablespoonsapplecidervinegar1 ⁄ tablespoonsfreshthymeleaves3teaspoonsgroundallspice ⁄ teaspoongroundmace1 ⁄ teaspoonsseasalt1teaspoonfreshlygroundblackpepper1teaspoongroundcinnamon
⁄ teaspoongroundcloves ⁄ teaspoonfreshlygroundnutmeg1bunchscallions,chopped
6clovesgarlic1smallonion,quartered6Scotchbonnetpeppers1-inchknobfreshginger,sliced
1. Placethechickeninamarinatingcontainerorresealableplasticbag.Setaside.Placetheremainingingredientsinablenderorfoodprocessorandpulseuntilsmooth.Pouroverthechicken.Refrigeratethechickenfor8–12hours.
2. Prepareyourcharcoalgrillaccordingtomanufacturer’sinstructions.Grillthechickenoverhigh,directheatuntiltheskinbeginstocaramelize.
3. Reducetheheatandcontinuetocook,covered,untilthechickenisfullycooked,about30–40minutes.Ifdesired,usetheremainingmarinadetobastethechickenduringthecookingprocess.Serveimmediately.
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ChickenAdoboTheunofficialnationaldishofthePhilippines,chickenadoboisfrequentlyservedwithgarlicrice,whichismadebycombiningpan-friedgarlicwithwhiterice.
SERVES84chickenthighs4chickenlegs20clovesgarlic,smashed1 ⁄ cupscoconutvinegar ⁄ cupsoysauce ⁄ cupwater1
tablespoonwholeblackpeppercorns6bayleaves
1. PlacealltheingredientsinaDutchoven.Bringtoaboilandthenreducetoasimmer.Simmeruntilthemeatisfullycookedandmostoftheliquidhasevaporated,about45minutes.
2. Increasetheheatandcookanadditional5minutesoruntilthechickenisbrowned.Serveimmediately.
GARLICRICEUbiquitousinFilipinocuisine,garlicriceisbothflavorfulandeasytomake.Stirtogether4cupsofsteamedriceandapinchofsalt.Brown4clovesofmincedgarlicin1 ⁄tablespoonsofoil.Stirinthericeandcookuntilheatedthrough.
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HarvestPear-SageMeatloafThismeatloafjusttastesofautumn.Notfeelinglikebeef?Itisalsodelightfulwhenmadewithgroundturkeythighs.
SERVES81pound90%leangroundbeef1egg,beaten2shallots,grated ⁄ cupfreshbreadcrumbs1cupshreddedBoscpear2tablespoons
grainymustard1 ⁄ tablespoonsmincedsage1teaspoonseasalt1teaspoonfreshlygroundblackpepper1teaspoonsmokedpaprika ⁄ teaspoongroundallspice
1. Preheatovento350°F.
2. Placeallingredientsinamediumbowl.Mixtogetheruntilallingredientsareevenlydistributed.
3. Moldintoaloafandplaceinaloafpan.Bakefor40minutesoruntilfullycooked.Allowtositfor5minutesbeforeserving.
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Shepherd’sPieAddingextravegetablesmakesthisclassicdishevenmorehealthfulandeliminatestheneedforasidedish.Protip:Makedinnerasnapbymakingthemashedpotatoesthedayormorningbefore.
SERVES81 ⁄ poundsgroundlamb1onion,diced4clovesgarlic,minced2carrots,diced2parsnips,peeledanddiced1stalkcelery,diced1 ⁄ cupslamborchickenstock1tablespooncornstarchortapiocastarch1tablespoon
Worcestershiresauce1cupfrozenpeas⁄ tablespoonfreshthymeleaves1teaspoonhotpaprika1teaspoondriedsummersavory1teaspoonseasalt
1teaspoonfreshlygroundblackpepper2poundsboiledpotatoes ⁄ cupsourcream ⁄cupmilk1egg,beaten
⁄ teaspoonfreshlygroundnutmeg
1. Preheatovento350°F.Greasea2-quartcasseroledish.Setaside.
2. Brownthelambinalargeskilletovermediumheat,breakingupanylargechunks,about5–10minutes.Drainoffanyexcessfat.
3. Addtheonion,garlic,carrot,parsnip,andcelery.Sautéuntilthevegetablesaresoft,about10–20minutes.
4. Whisktogetherthestock,cornstarch,andWorcestershiresauceinasmallbowluntilthecornstarchdissolves.Addtothemeatmixture.
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5. Addthepeas,thyme,paprika,savory,salt,andpepper.Simmeruntilthemixtureisthickandnearlyalltheliquidhasevaporated,anywherefrom5–15minutes.
6. Meanwhile,inalargebowl,mashthepotatoes,sourcream,milk,egg,andnutmegtogether.
7. Pourthemeatmixtureintothebottomofthepreparedcasserolepan.Spoonthemashedpotatoesontop,takingcaretoreachall4corners.Usethebackofaspoontosmooththepotatoesintoanuniformlayer.
8. Bakefor20minutesoruntilthepotatoesarebrownedandthemeatmixtureisbubbly.
PARSNIPPOWERParsnipsarearootvegetablerelatedtothecarrot.Likethecarrot,theyshouldbepeeledbeforeuseandhaveasweettaste.Parsnipsarehighinfiberandlowincaloriesandfat.
Apricot-GlazedPorkLoinTheskinsoftheapricotsaresosoft,theynearlydissolveintothesauce.Notafanofsage?Subinrosemary.
SERVES61poundapricots,pitted,unpeeled ⁄ cupsugar ⁄ cupwater ⁄ teaspoonmincedfresh
sage ⁄ teaspoonseasalt1(2-pound)porkloin
1. Preheatovento325°F.
2. InaDutchoven,overmediumheat,cooktheapricots,sugar,water,sage,andsaltuntiltheapricotscookdown,about10–20minutes.Mashthemslightlywithapotatomasher.
3. Addtheporkloin.Spoonthesauceoverthepork.
4. Coverandroastintheovenfor30–40minutesoruntilfullycooked.Allowtositfor5minutesbeforeslicing.
BUYINGDUTCHOVENSDutchovensareawonderfultoolinthekitchen.Abletogofromstovetoptooven,theycanbeusedforeverythingfromstewtobread.Lookforonesthathavethick,sturdybottomsandtight-fittinglids.Dutchovenswithenameledinteriorsarethemostversatilebecausetheycanbeusedwithacidicingredients.
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TangyTamarindPotRoastFreshtamarindpodshaveafresh,brighttastethatperksupanypotroast.
SERVES6–82 ⁄ poundstoproundroast1teaspoonsalt1teaspoonfreshlygroundblackpepper1teaspoonpaprika1cupall-purposeflour2tablespoonscanolaorcoconutoil2onions,chopped4clovesgarlic,minced1-inchknobginger,minced2carrots,slicedintocoins2cupsbeef
stock4tamarindpods,skinremoved ⁄ cuplemonjuice2tablespoonsdarksoysauce
1. Preheatovento350°F.
2. Seasontheroastwithsalt,pepper,andpaprika.
3. Sprinkletheflouronaplate.Dredgetheroastintheflour.
4. HeattheoilinaDutchovenovermediumheat.Brownthebeefonallsides.Removetoacovereddish.Addtheonion,garlic,ginger,andcarrotstotheDutchoven.Sauté5minutes.
5. Meanwhile,bringthestockandtamarindtoaboilinasmallsaucepan,stirringfrequently.
6. AddthebeefbacktotheDutchoven.Whiskthetamarindmixturethroughastraineroverthebeef.Addthelemonjuiceandsoysauce.Bringtoaboil.
7. PlaceDutchovenintotheoven.Coverandbakefor2 ⁄ hours.
TERRIFICTAMARIND
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TERRIFICTAMARINDTamarindcomesinbrown,papery-lookingpodswithsoft,ediblebrownpulp.Ithasasour-sweettaste.Itisusedinavarietyofcandies,sauces,juices,andjams.InAyurvedicmedicine,tamarindisusedtotreatdigestiveissues.
SausagewithRapiniandWhiteBeansWanttoeaseyourwaybackintoeatingbeans?Thisisthedishforyou!Trythiswithfreshlymadesausagefromabutchershop;itwilltastemuchbetterthannationalbrandsausage.
SERVES42tablespoonsoliveoil1poundfreshhotItaliansausagelinks(4links)1bunchrapini,
chopped4clovesgarlic,minced2shallots,minced1teaspooncrushedredpepperflakes30ouncescookedcannellinibeans
1. Heattheoilinalargeskilletovermediumheat.Addthesausagesandcookfor1minute.
2. Addtherapini,garlic,shallots,andredpepperflakesandsautéuntilthegreenshavewiltedandthesausageiscookedthroughandbrownedonbothsides,about5–10minutes.Ifthesausagesarereallythick,coverthemixturebrieflytohelpthemcookmorerapidly.
3. Stirinthecannellinibeansandcookfor5additionalminutesoruntilwarmedthrough.Serveimmediately.
Chipotle-BisonChiliFeelathomeontherangewiththisupdatedversionofthechuckwagonstaple.
SERVES81 ⁄ tablespoonscanolaoil1 ⁄ poundsgroundbison1onion,chopped3clovesgarlic,minced1habanerochile,minced2poblanopeppers,diced2poundstomatoes,diced1poundcookedkidneybeans1teaspoonchipotlepepperflakes1teaspoonground
cayennepepper ⁄ teaspoonhotpaprika ⁄ teaspoongroundcumin ⁄ teaspooncocoapowder
1. Heattheoilinalargepotovermediumheat.Addthebison,onion,garlic,habanero,andpoblanopeppers.Cook,stirringoccasionally,untiltheonionsaresoftenedandbisonisnearlyfullycooked,about10–20minutes.
2. Addthetomatoesandcookuntiltheyreleasetheirjuices,about5minutes.
3. Addalltheremainingingredients.Stirandcontinuetocookuntilallingredientsarepipinghot,about10–30minutes.
THEGREATCHILIDEBATEThereisalotofargumentoverwhatatruechilishouldcontain.Texas-stylechilitraditionallyismeatonly,butintherestofthecountry,beansarecommon.Somechilipuristsdonotagreethattomatoeshaveaplaceinchiliatall.
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AcornSquashChiliSlowcookingresultsintheperfectbitetothesquash.
SERVES83cupspeeled,cubedacornsquash2poundsdicedfreshtomatoes1poundcookedpinto
beans2poblanochiles,diced1Scotchbonnetpepper,minced4clovesgarlic,minced1tablespoonWorcestershiresauce1teaspoonyellowhotsauce1teaspoongroundjalapeño⁄ teaspoongroundcumin ⁄ teaspoonsmokedpaprika ⁄ teaspoongroundcayennepepperPlaceallingredientsina4-quartslowcooker.Stir.Cookonlowfor6–8hours.Stirpriortoserving.
TOASTTHESEEDS!Acornsquashseedsareperfectlyedible.Simplyrinsethemoff,tossthemwithsaltandyourfavoritespices,androastthemfor20minutes,stirringoccasionally,inapreheated325°Foven.Storeleftoversinanairtightcontainer.
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Turkey-AppleChiliTrythisunusualchiliwithleftoverroastedturkey.
SERVES62tablespoonscanolaoil3shallots,minced3GrannySmithapples,cubed1carrot,diced3clovesgarlic,minced2jalapeñopeppers,diced3 ⁄ cupscubedcookedturkeybreast15
ouncescanneddicedtomatoes1tablespooncocoapowder1tablespoonchilipowder⁄ teaspoongroundcinnamon ⁄ teaspoongroundallspice ⁄ teaspoongroundcloves
1. HeattheoilinaDutchovenovermediumheat.Addtheshallots,apples,carrot,garlic,andjalapeños.Sautéuntiltheonionsarejustturninggolden,about15–20minutes.
2. Addtheturkey,tomatoes,cocoa,andspices.Coverandcook,stirringoccasionally,for20minutes.
EASYROASTEDTURKEYForaneasyroastedturkey,trythis:Ruba16-poundturkeywithlemonjuice,coarsesalt,pepper,andrubbedsage.Roastfor3–4hoursat350°F.Allowtositfor10minutesbeforecarving.
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SeafoodGumboThisgumbousesaquickrouxtoprovideadepthofflavorthatcan’tbebeat!Sprinkleitwithfilépowder,aspicemadeofgroundsassafras,foranauthenticNewOrleanstouch.
SERVES6⁄ cupunsaltedbutter ⁄ cupall-purposeflour2 ⁄ tablespoonsCajunseasoning ⁄teaspoongroundcayennepepper1tablespoonfreshthymeleaves5clovesgarlic,minced
3cubanellepeppers,diced2jalapeñopeppers,diced1onion,chopped2quartsseafoodstock4andouillesausages,sliced ⁄ poundslicedokra1poundmediumshrimp,peeledand
deveined1poundcatfish,cutintobite-sizedpieces1poundcrawfish2tablespoonsmincedfreshItalianparsley3cupshotcookedwhiterice1tablespoonfilé
powder
1. InaDutchoven,meltthebutterovermediumheat.Addtheflour,Cajunseasoning,andcayenne.Whiskcontinuouslyuntilitturnsanutty,goldenbrown,about3–8minutes.
2. Addthethyme,garlic,peppers,andonionandsautéuntilallingredientsbegintosoften,about5–10minutes.
3. Addthestockandbringtoasimmer.Stirinthesausagesandokra.Cookfor30minutes.
4. Addtheshrimp,catfish,crawfish,andparsley.Simmeruntiltheseafoodisfullycooked,about10–20minutes.Serveoverriceandtopwithasprinkleoffilépowder.
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ChickenTomatilloStewDespitethewinter-ysoundingname,thischickendishtasteslightandfresh,makingitperfectforsummer,whentomatillosareinseason.
SERVES62poundsboneless,skinlesschickenbreast ⁄ cuplimejuice1teaspoongroundcayenne
pepper2teaspoonsgroundchipotle1tablespoonredpepperflakes2onions,chopped3clovesgarlic,minced3poblanopeppers3Anaheimpeppers2tablespoonscanolaoil2poundschoppedtomatillos1 ⁄ cupschickenstock2cups
cookedwhitebeans
1. Placethechicken,limejuice,spices,onions,andgarlicinamarinatingcontainerorresealablebag.Refrigeratefor30minutes.
2. Meanwhile,placethepeppersinaheat-safedishorbroilingpanandbroilfor5minutesoneachside.Allowtocoolenoughtobesafelyhandled,about5minutes.Useatoweltorubtheskinsoffthepeppers.Dicethepeppers.
3. HeattheoilinaDutchovenovermediumheatandaddthechickenmixture.Sautéuntilthechickenisnearlycookedthrough,about5–10minutes.Thenaddthetomatillos,roastedpeppers,stock,andbeans.Simmer,stirringoccasionally,for20minutesoruntilthechickenisfullycookedandthetomatillosaresoft.
CHECKINGOUTCHICKEN
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CHECKINGOUTCHICKENBoneless,skinlesschickenbreastsareincrediblypopular.Theyareeasytoprepare;nodeboningorskinremovalneeded.Theyarealsogoodsourcesofproteinandonlycontain1.5gramsoffatper4-ounceserving.
CHAPTER10SnacksandAppetizers
WasabiTunaTartarePineapple-MangoMeatballsBeef,Zucchini,andQuinoa–StuffedFairytaleEggplantZucchini-PotatoLatkesMeyerLemon–MarinatedOlivesandFetaWildRice–RicottaFrittersBrooklynRollSweetandSpicyAlmondsGoatCheese–StuffedDatesTexasCaviarBoiledPeanuts
WasabiTunaTartareLookforpungent,freshwasabiatJapanesemarkets;itisbettertastingthanthegreenpaste!
SERVES4⁄ cupJapanesemayonnaise1-inchknobfreshwasabi,grated1teaspoonsesameoil1 ⁄ poundssushi-gradetuna,finelydiced ⁄ cupmincedscallionsCarefullymixallthe
ingredientsinasmallbowl.Chill1hourbeforeserving.
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Pineapple-MangoMeatballsFreshtropicalfruitsweetensthesemeatballsnaturally.
SERVES61poundfreshpineapple,peeledanddiced1mango,peeledanddiced1-inchknobginger,
minced2clovesgarlic,minced⁄ cuppineapplejuice ⁄ cupsoysauce1habanerochile,minced1poundgroundpork⁄ cuppanko1tablespoondarksoysauce1tablespoonsesameoil1teaspoonfreshlygroundblackpepper
1. Bringthepineapple,mango,ginger,garlic,pineapplejuice,soysauce,andhabanerochiletoaboilinamediumpan.Removefromheat.
2. Meanwhile,inalargebowl,combinethepork,panko,darksoysauce,sesameoil,andpepper.Forminto1-inchmeatballs.Placeonabroilingpanandbroilfor8minutes.
3. Bringthesaucebackuptoasimmer.Addthemeatballsandcook,stirringoccasionally,untiltheyarecoatedinsauceandfullycooked,about10–20minutes.
ATALEOFTWOSOYSAUCES“Regular,”ormorecorrectly,“light”soysauceiswhatyouwillcommonlyfindinpacketswithyourChinesetakeout,dipyoursushiin,anddrizzleonyourrice.Darksoysauceisthicker,richertasting,andmorecommonlyusedincooking.
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Beef,Zucchini,andQuinoa–StuffedFairytaleEggplantThisisafun,nutrition-packedappetizerforyournextparty.
SERVES82poundsfairytaleorother“baby”-sizedeggplants,cutinhalflengthwise ⁄ pound94%
leangroundbeef1onion,minced1zucchini,diced1 ⁄ cupscookedquinoa1tablespoonmincedfreshdill ⁄ teaspoonsalt ⁄ teaspoon
freshlygroundblackpepper
1. Preheattheovento350°F.
2. Scoopoutthecenterofeacheggplanthalftoforma“boat.”Discardtheinnards.Bakefor5minutesonabakingsheet.Setaside.
3. Brownthebeefinanonstickskilletovermediumheat.Drainoffexcessfatandaddtheonionandzucchini.Sautéuntilthezucchiniisfork-tender,about5–10minutes.
4. Removefromheatandstirinthequinoa,dill,salt,andpepper.
5. Scoopthefillingintoeachhalfoftheeggplant.Returntheeggplanttoovenandbakefor5minutesoruntilwarmedthrough.
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Zucchini-PotatoLatkesTryusingamandolintogettheperfect,long,thinstripsofpotatoandzucchiniforthesebite-sizedlatkes.
SERVES8–102poundsrussetpotatoes,cutintolong,thinstrips2mediumzucchini,cutintolong,thin
strips1onion,grated2eggs,beaten ⁄ cupmatzomealCanolaoil,forfrying
1. Inalargebowl,combineallingredientsexceptoil.Formintoflat2 ⁄ -inch-widefritters.
2. Heat ⁄ inchofcanolaoilinaskilletovermediumheat.Frythelatkesuntilgolden,flippingonce,about3–8minutesperside.
3. Drainonpapertowel–linedplates.
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MeyerLemon–MarinatedOlivesandFetaCheckoutthedelicounterforthebestbrine-curedolives.Noteatingdairy?Leaveoutthefeta;thelemonandspicesaddenoughzest.
SERVES121 ⁄ cupsbrine-curedgreenolives1 ⁄ cupsbrine-curedKalamataolives1cupoliveoil⁄ cupfreshlysqueezedMeyerlemonjuice8clovesgarlic2tablespoonsMeyerlemonzest⁄ cupchoppedfreshItalianparsley1tablespoonmincedfreshrosemary8ouncescubedorcrumbledfetacheesePlaceallingredientsinaresealableplasticbag.Sealandshaketoevenlydistributeallingredientswithoutcrushingthecheese.Refrigerate24hoursbeforeserving.
KALAMATAOLIVEFYIKalamataolivesaremostoftenpreservedinoliveoilorwinevinegar.TheyareaprotectedvarietyandcanonlybepickedwhenripeandbyhandincertainareasofGreece.Iftheseconditionscannotbemet,thoseolivesmaynotbecalledKalamata.
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WildRice–RicottaFrittersThesefrittersmakeanexcellentsidedishorburgersubstitute.
SERVES82eggs⁄ cupricotta1 ⁄ cupscookedwildrice ⁄ cupmatzomeal ⁄ cupchoppedgreenonion ⁄teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper ⁄ teaspoonsmokedpaprika ⁄ teaspoongroundnutmegCanolaoil,forfrying
1. Beattheeggsinamediumbowluntilfluffy.
2. Stirinthericotta,wildrice,andmatzomealuntilathickbatterforms.
3. Stirinthegreenonionandspices.
4. Heat ⁄ inchofcanolaoilinalargeskillet.Place ⁄ -cupscoopsofbatterintotheskillet.Cookfor3–5minutesoneachsideoruntilthefrittersaregoldenbrownandheatedthrough.
5. Drainonpapertowel–linedplates.Servehot.
THEBENEFITSOFWILDRICEWildriceisanutritionalpowerhouse.A ⁄ -cupservinghas30ofthe48gramsofthedailyrecommendedrequirementofwholegrains.Wildriceisveryhighinproteinandfiberandisvirtuallyfat-free.Anaddedbonus:Wildriceisgluten-free.
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BrooklynRollThistwistontheclassickashaknishisattractiveandfestiveenoughtoserveataparty;whencutitlookslikeapinwheel.
SERVES165tablespoonsunsaltedbutterorschmaltz,divided1largeonion,chopped1 ⁄ cups
choppedcreminimushrooms4eggs,divided1cupkasha2cupsbeefstock1cupmashedpotatoes1 ⁄ teaspoonssalt,divided1teaspoonfreshlygroundblack
pepper2 ⁄ cupsall-purposeflour1cupwhitewhole-wheatflour1teaspoonbakingpowder ⁄ cuplow-fatplainGreekyogurt
1. Melt2tablespoonsbutterinaskilletovermediumheat.Leavetheremaining3tablespoonsonthecountertosoften.Sautétheonionandmushroomsuntilbrowned,about5–15minutes.
2. Inasmallbowl,mix1eggintothekasha.Addthekashatothemushroommixtureandsautéuntilthekernelsstarttoseparate,about5–15minutes.Addthestock.Coverandcookfor10minutesoruntilthestockisabsorbed.
3. Stirinthemashedpotato,1teaspoonsalt,andpepper.Removefromheatandstirin2eggs.
4. Preheatovento350°F.Lineabakingsheetwithparchmentpaper.Setaside.
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5. Inalargebowl,whisktogethertheflours,bakingpowder,andremaining ⁄ teaspoonsalt.Setaside.
6. Inamediumbowl,whisktogethertheyogurtandremaining3tablespoonssoftenedbutter.Addtheflourandyogurtmixturestothebowlofastandmixer.Usingthedoughhook,mixthemtogetheruntilauniformdoughforms.Splitthedoughinhalf.
7. Rollouteachhalfofthedoughonaflouredsurfaceuntilitis⁄ -inchthick.Evenlydividethekashamixtureandspreaditonthedough,leavinga1-inchmarginoneachside.Useaspatulatosmooththemixturetoauniformthickness.Rollthedoughfromthelongsideintoatightspiral.Pinchtheendsshut.
8. Beatthe1remainingegginasmallbowl.Brushthetopsofbothrollswithegg.Bake30minutesoruntilfullycookedandgoldenbrown.Sliceandserve.
PARCHMENTPAPERVERSUSWAXEDPAPERParchmentpaperandwaxedpapermaylookalikebuttheirusesareverydifferent.Parchmentpaperiscoated,oven-safepaper.Waxedpaperispaperthatiscoatedinwaxandisonlysuitableforwrappingcolditems.
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SweetandSpicyAlmondsThesetastelikeadessertbutareactuallyanexcellentsourceofgoodfatsandprotein.
SERVES81tablespoonoliveoil2cupswholealmonds1tablespoonsugar1teaspoongroundcayennepepper1teaspoonchipotlepowder ⁄ teaspoonchilipowder
1. Preheattheovento250°F.Linetwobakingsheetswithparchmentpaper.
2. Tossallingredientstogether.Makesurethenutsareevenlycoated.
3. Arrangenutsinasinglelayeron1ofthebakingsheetsandbakefor25minutes,oruntilthealmondslookmostlydry,stirringevery5minutes.
4. Removefromtheoven.Pourontotheremaininglinedbakingsheettocool.
AWESOMEALMONDSAlmondsareanexcellentsourceofvitaminE,apowerfulantioxidantthathelpsprotecttheskinfromoxygenfreeradicals.Almondsarealsoagoodsourceoffiberandcalcium.
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GoatCheese–StuffedDatesGooeydatesaretheperfectfoilforthezesty,savoryfilling.
SERVES6–8⁄ poundpittedMedjooldates4ouncessoftgoatcheese,atroomtemperature2tablespoonslemonzest
⁄ teaspoonsalt ⁄ teaspoongroundculinarylavender
1. Sliceeachdatelengthwisetomakeanopening,withoutcuttingallthewaythrough.Setaside.
2. Inasmallbowl,stirtogetherthecheese,lemonzest,salt,andlavender.Spoonanequalamountintoeachdate.Serveimmediatelyorrefrigerate.
DARLINGDATESOneservingofMedjooldatescontains3gramsoffiberandisagreatsourceofpotassium,iron,magnesium,andcalcium.Theyalsocontaintheantioxidantszeaxanthin,lutein,andbetacarotene.
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TexasCaviarDon’tletthenamefoolyou;thisregionalspecialtyisn’tcaviar,itisablack-eyedpeasaladthatiseatenwithaforkorscoopedupwithatortillachip.
SERVES124cupscookedblack-eyedpeas4stalkscelery,diced3cubanellepeppers,diced1redbellpepper,diced1redonion,diced2clovesgarlic,minced1tomato,diced1bunchgreenonions,chopped ⁄ cupchoppedfreshItalianparsley ⁄ cupoliveoil ⁄
cuplimejuice1tablespoonredhotsauce3tablespoonsmincedfreshcilantro1tablespoonWorcestershiresauce1tablespoonmincedfreshoregano ⁄ teaspoonseasalt ⁄ teaspoonfreshlygroundblackpepper
1. Inalargebowl,tosstogethertheblack-eyedpeas,celery,peppers,redonion,garlic,tomato,greenonions,andparsley.Setaside.
2. Whisktogethertheremainingingredientsinasmallbowl.Pouroverthesalad.Tosstodistributethedressing.Refrigeratefor3–5hoursbeforeserving.
GIVECUBANELLESACHANCETechnicallyasweetpepper,cubanellepeppershaveaspicykicktothem.Youcanidentifythembytheiryellow-greencolorandslightlywrinkledappearance.Theyareaboutthesamesizeaspoblanopeppers.Usetheminsteadofblandbellpeppersifyoulikeextraflavorinadish.
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BoiledPeanutsProtein-richhotboiledpeanutshavebeenastaplesnackintheSouthfordecades.
SERVES88cupswater1poundgreen(raw)peanuts,inshells2tablespoonskoshersalt
1. Bringthewatertoaboilinalarge,liddedstockpotovermediumheat.Addthepeanutsandsalt.Bringtoaboilagain.Cover.Cookfor2–5hoursoruntildesiredsoftnessisreached,checkingperiodicallytomakesurethewaterhasnotevaporated.Addadditionalwaterasneeded.
2. Drain.Eatwithin48hours.
WHATISKOSHERSALT?Koshersaltisacoarse,flakysalt.Itsnamecamefromitsuseinthekosheringofmeat.Itdoesnotcontainaddediodine.Manycooksprefertouseitbecauseitiseasiertotakepinchesofittoaddtoadishthantablesalt.
APPENDIXARecommendedOnlineResources
WholeLivingTheonlineversionofthepopularmagazineofthesamename,Wholeliving.comisaninvaluableresourceoftips,videos,andrecipesfocusingonwholefoodsandhealthyliving.
www.wholeliving.com
SlowFoodSlowFoodisaworld-wideorganizationthatchampionslocalfoodtraditions,wholefoods,andanawarenessofwherefoodcomesfrom.
www.slowfood.com
Farmers’MarketSearchSearchengineforU.S.farmers’marketlocations.
http://search.ams.usda.gov/farmersmarkets
LocavoreFreeiPhoneandAndroidapplicationforfindinglocal,in-seasonfoodsandfarmers’markets.
www.getlocavore.com
Epicurious:SeasonalIngredientMapMapshowingwhichfoodsarein-seasonineverystate,bymonth.
www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap
Coopdirectory.orgDirectoryoffoodco-oplocationsintheUnitedStates.
Directoryoffoodco-oplocationsintheUnitedStates.
www.coopdirectory.org
FoodontheTableAfreemealplanningandgrocerylistgeneratingsite.
www.foodonthetable.com
LocalHarvestLocatorserviceforfamilyfarms,CSAs,pick-your-ownfarms,andfarmstands.
www.localharvest.org
SustainableTableOnlineresourceforlearningmore,andteachingothersabout,sustainablehomecooking.
www.sustainabletable.org
FoodRoutesNetworkAnonprofitorganizationdedicatedto“reintroducingAmericanstotheirfood.”
www.foodroutes.org
APPENDIXBWholeFoodsShoppingList
MEATSANDSEAFOOD
PorkBeefChickenTurkeyDuckBisonVenisonSablefishSalmonTunaSeaandbayscallopsShrimpOysters
FRUITSANDVEGETABLES
CherriesStrawberriesRhubarbWatermelonCucumber
SwissandrainbowchardTomatoEggplantZucchiniLettucesRed,white,andyellowonionsSpringonions,scallions,greenonionsSweetpotatoes,YukonGoldpotatoes,andrussetpotatoesApplesPears
DAIRY
MilkButtermilkPlainandGreekyogurtEggsSourcream
DRYGOODS
duPuylentilsBlack,white,andkidneybeansBulgurwheatFarroAll-purpose,whitewhole-wheat,whole-wheat,andbuckwheatfloursBrownandwhitericeWalnuts,blackwalnuts,pinenuts,almonds,hazelnuts
APPENDIXCWholeFoodsforHealing
ALLERGIES
CranberriesPineappleCherriesMangoLamb
BREASTCANCER
WholegrainsSoybeansKiwiLentilsFlaxseed
INFLAMMATION
PineappleCabbagePapayaOlivesCucumbers
HIGHCHOLESTEROL
HIGHCHOLESTEROL
OatmealWheatberriesBuckwheatWalnutsLentils
OSTEOPOROSIS
KaleSpinachSwisschardSoyYogurt
ABOUTTHEAUTHOR
RachelRappaportisafoodloverturnedrecipedeveloperandcookbookauthor.ShehasdevelopedrecipesforsuchdiversecompaniesandorganizationsasGeneralMills,theNationalMangoBoard,McCormick,OXO,Dole,andtheWashingtonStateFruitCommission.Herpassionisusingseasonalingredientsinfun,accessible,anddeliciousways.Sheistheauthorofseveralcookbooks,includingCookingwithFrank’sRedHotCayennePepperSauce:DeliciousRecipesThatBringtheHeat,TheEverything HealthySlowCookerCookbook,andTheEverything®WholeFoodsCookbook.ShecontributedrecipesandtheintroductionstoTheBigBookofSlowCookerRecipesandTheBigBookofVegetarianRecipes.Rachel’srecipesalsoappearintheGoodBiteWeeknightMeals:DeliciousMadeEasyandRamps:CookingwiththeBestKeptSecretoftheAppalachianTrailcookbooks.Shehasmaintainedheroriginalrecipeblog,Coconut&Lime(www.coconutandlime.com),since2004.Whennotinthekitchen,sheisfoundinherhammocksurveyingherlarge,urbangarden,whichfeaturesmanyvarietiesofnativefruit,inBaltimore,thegreatestcityinAmerica.
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