Eatlose17 PDF

eat well
Better Homes and Gardens Special Interest P NUTRITION

INFO
®
WITH EVERY
RECIPE
LOSE WEIGHT TM
UNPROCESS
YOUR DIET!
WHOLE
INGREDIENTS
+
SPINACH
& PASTA:
APRICOTS &
MUSHROOMS: HEALTHY GOOD
SOURCES OF
FOLATE
RECIPES
HIGH IN LEEKS &
POTASSIUM SAUERKRAUT:
GOOD FOR
GUT HEALTH
THE BEST THINGS

YOU CAN EAT
FOR BREAKFAST
P. 12
HIGH-PROTEIN
SNACKS
P. 28
EGGS &
SALMON:
FILLED WITH
VITAMIN D
BROCCOLI
& ORANGES:
LOADED WITH
VITAMIN C
BEANS &
ALMONDS:
HIGH IN
MAGNESIUM
2017
BHG.com
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FR
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12
EAT WELL
LOSE WEIGHT
6 healthy snacks
8 eat like an r.d.
10 micronutrients
POWER YOUR DAY

12 eat this for breakfast
Our favorite foods to sustain energy,
all morning long
20 bowls on bowls
Lightened-up burrito, poke, and
smoothie bowls
28 power your workout
Energy-boosting recipes for fueling
before the gym—and recovering after
36 freestyle wraps
38 my-size desserts
Single low-cal treats that let you
stick to your plan (and eat cake, too)
THE NEW HEALTHY
66
44 a workweek of
clean eating
Fresh, simple recipes for cleaning up
your diet five days at a time
56 chickpea everything
Sides, mains, and even desserts made
20
from garbanzo beans
66 on the pulse
Recipes to add low-fat, high-protein ®
lentils, beans, and peas to your plate

74 veggie mains This seal assures
Vegetables that steal the show in you that every
main-dish faves recipe in this issue
of Eat Well Lose
82 cut the sugar Weight magazine
Naturally sweetened treats and DIY has been tested in
the Better Homes
condiments to reset your sweet tooth and Gardens®
Test Kitchen. This
means each recipe
is practical and
95 recipe index reliable, and meets
our high standards
96
96 drink your veggies of taste appeal.
Eat Well Lose Weight 1

eat well
LOSE WEIGHT TM
Editor CARRIE BOYD Contributing Photograhers HOME ADVERTISING ADVERTISING OPERATIONS

Designer STEPHANIE HUNTER JASON DONNELLY, CARSON DOWNING, Senior Vice President and 1716 Locust St., Des Moines, IA
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Contributing Designer ANNIE SPADT Contributing Food Stylists Group Publisher STEPHEN BOHLINGER
Contributing Proofreader LIZ ANDERSON, KELSEY BULAT, GREG LUNA, stephen.bohlinger@meredith.com Associate Production Director
MARIA DURYEE DIANNA NOLIN Associate Publisher APRIL BRACELIN
Administrative Assistant MARLENE TODD Production Manager
DEIRDRE FINNEGAN
deirdre.finnegan@meredith.com DEBBIE REYNOLDS
Consumer Marketing Director
FOOD ADVERTISING LIZ BREDESON
BETTER HOMES AND GARDENS EDITORIAL ADMINISTRATION Group Publisher CAREY WITMER Consumer Marketing Manager
SPECIAL INTEREST PUBLICATIONS Copy Chief carey.witmer@meredith.com BLAINE ROURICK
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JENNIFER DARLING Copy Editors mallory.parks@meredith.com DIRECT MEDIA
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HOME GINGER BASSETT TAPLIN sharon.taplin@meredith.com 212/499-6719
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LORI STURDIVANT JOSEPH KOHLER Advertising Sales Director NEWSSTAND
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LYNN BLANCHARD Executive Editor
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The Recipe Center at BHG.com/Food contains hundreds of recipes and tips, all tested President of Meredith Xcelerated Marketing GEORGINE ANTON
in the Better Homes and Gardens® Test Kitchen.
If you have comments or questions about the editorial material in this publication, write to the editor of SENIOR VICE PRESIDENTS
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FROM THE EDITOR
CHEERS TO THE NEW YEAR.

If you’ve resolved to eat a little healthier or spend more time in your
kitchen this year, you’ve come to the right place. Look no further
than this issue of Eat Well, Lose Weight for low-cal cooking tips, fresh
ingredients, and hearty seasonal recipes—all to help you keep your
resolutions in check without leaving you wishing you had drafted
different ones for 2017.
NEW YEAR, The fi rst half of the magazine (titled “Power Your Day”) is full of
NEW YOU: fresh, low-calorie ideas to keep you full all day long. If your focus this
GET A year is less about counting calories and more about eating clean,
nonprocessed foods (page 44), reducing your meat intake (page 74),
JUMP and/or reducing your sugar intake (page 82), welcome to what we’ve
START dubbed “The New Healthy.”
ON YOUR And on those days you’re held up at the offi ce or running kids all
HEALTHIEST over town but still have healthy living on the brain? Check out our
favorite meal kits and pronto dinner solutions, below, for eating better
YEAR YET!
at home. Here’s to a happy (and healthier) new year!
C A R R I E B OY D
EDITOR
NO-FUSS SOLUTIONS
FRESHLY PURPLE CARROT BLUE APRON EATING WELL
Healthy chef-prepared From food visionary Fresh, seasonal Microwaveable meals
recipes tailored to your Mark Bittman ingredients and recipes you can feel good
lifestyle or diet—and come seasonal tailored to your family’s about: antibiotic-free
ready in minutes plant-based meals tastes ($9/serving; meats, fresh veggies,
($10/serving; ($9/meal; blueapron.com) and whole grains
freshly.com) purplecarrot.com) ($4, select grocers)

(l to r)
Sarah Brekke,
Sammy Mila,
Kelsey Bulat
COme IN!
this is our
Test Kitchen
THE BONES Q: Do you go home and cook supper every night?
( T H E # 1 Q U E S T I O N A S K E D O F O U R C U L I N A RY P R O F E S S I O N A L S )
8
NUMBER OF
A: Yes, absolutely. Our culinary specialists are home cooks at
heart—like you. So at the end of their day they often step
right back into their kitchens at home!
84
GALLEY Food Science
KITCHENS Lynn Blanchard,
Test Kitchen +
Culinary Arts
IN OUR TEST Director
KITCHEN +
Consumer
Each is about the size of years of Science
many NYC apartment
kitchens. You won’t
find fancy gadgets or
ON-STAFF
cooking
+
Dietetics
restaurant-style ovens;
we test with appliances
experience =
and tools the average VARIETY OF
home cook might use. COLLEGE
We do, however, have one
awesome chandelier that We fail in our DEGREES
OUR TEST
hangs above our sharing kitchen so you have KITCHEN
table (aka the trough).
success in yours! STAFF HOLDS
4
4 Eat Well Lose Weight
5
Sarah Brekke Carla Christian the support squad
Kitchen Helpers
The Test Kitchen wouldn’t function as
efficiently without our kitchen helpers.
They move through the galley kitchens
wrangling dirty dishes, loading
dishwashers, and working to keep
things as orderly as possible as the
a Day
testers are cooking away.
A shopper
AVERAGE NUMBER The only way we can test so many recipes
OF RECIPES EACH each day is with the help of a very key
person: the shopper! She makes one
CULINARY
enormous shopping list daily for the next
PROFESSIONAL day’s testing, then heads out to shop major
TESTS DAILY grocery stores and specialty markets.
No one person is the

THE SEAL: The Test Kitchen seal boss of a recipe!
we gather editors
BY THE NUMBERS
assures you that every recipe tested and test kitchen folks
in the Better Homes and Gardens® around a table or stand
®
Test Kitchen is practical and reliable,
and meets our high standards of
taste appeal.
at a kitchen sink to chew
on things, literally.
Flavor, difficulty,
ingredients: they’re all
4,500
NUMBER OF RECIPES TESTED
up for discussion! IN THE KITCHEN EACH YEAR
________
recipe
testing
basics
Measuring flour
The way you measure flour
two
Number of registered
dietitians on staff
Colleen Weeden 1,000
CUPS OF FLOUR
________
480
CUPS OF SUGAR
________
can really make a difference!
So we’re all on the same page:
Stir the flour in the container
to lighten, then spoon it into a
288
DOZEN EGGS
measuring cup, and then level ________
the measure.
Eggs: We test with large eggs Juli Hale

240
CUPS OF MILK
1 large egg = 3¼ Tbsp. ________
Milk: We test with 2-percent

480
POUNDS OF BUTTER
milk unless otherwise written. ________
Vegetable oil: If the

recipe calls for vegetable oil,
THE RED PLAID
COOKBOOK
144
POUNDS OF ONIONS
we test with neutral oils, such Part of our cooking legacy at ________
as canola oil or corn oil, unless Better Homes and Gardens is the
otherwise written. famed Red Plaid New Cook Book
(currently in its 16th edition). This
Kelsey Bulat
50
WOODEN SPOONS
book is at the heart of everything we
Butter: We use and love ________
do in the Test Kitchen. Every new
butter! If you need to use
margarine, that’s OK for
cooking but butter bakes best!
kitchen discovery we make is added to
this book. Every new flavor and twist
on the classics land in these pages.
12
JARS OF CINNAMON

HEALTHY OUR FAVES
FOR AWAY-
SNACKS BelGioioso fresh mozzarella

and Fontina
FROM-HOME
SNACKING.
snack
Manhattan Chocolate milk
cheeses
Target Simply Balanced fruit strips and dark chocolate leather
Saffron Road
crunchy
chickpeas
Larabar mini bars
Trader Joe’s dried fruit
Wonderful Sweet Chili pistachios Matt’s Munchies fruit snacks Jolly Time Simply Popped popcorn

$'9(57,6(0(17
WIN Kitchen Essentials

Enter our daily sweepstakes for your chance to win
great items like these for your kitchen!
Enter Daily at BHG.com/EatWellSweeps
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6ZHHSVWDNHVSHUGD\(QWULHVIRUHDFKGDLO\VZHHSVWDNHVPXVWEHUHFHLYHGE\SP(72SHQWROHJDOUHVLGHQWVRIWKH
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EAT LIKE
an
Who knows how to eat to lose weight better than a registered dietician?
Our Meredith-brand R.D.s share what they keep in their home kitchens
for low-calorie, high-energy snacks and meals.
HERBS, BEANS & WATER

FRESH HERBS and MINCED I always have a few CANS INFUSED WATERS ( just
ROASTED GARLIC freshen OF BEANS in the pantry water + fruit) are a constant
up low-cal cooking. The and add them to soups, rice reminder to me to drink
lightly dried and refrigerated dishes, pasta, etc. Beans add more water. If there’s cold
tubes of herbs are also fi ber and protein, of course, infused water in the fridge,
great to have on hand (and and they’re a cheap way to there’s no excuse to reach
keep for a few months). stretch main and side dishes. for a soda instead.
—Elizabeth Elliot, Meredith Xcelerated Marketing

CITRUS, YOGURT & BROWN RICE
I keep FRESH LIMES AND GREEK YOGURT is always in Parboiled BROWN RICE is a
LEMONS in my kitchen. my fridge, and I love making must. It’s a whole grain, it’s
Bright fl avors from the juice sauces with it. I mix in fresh cheap, and it’s an easy way
and zest let me maximize herbs (dill for a quick salmon to round out a meal and get
fl avor without adding salt. topper), a little sriracha for some extra fi ber.
Plus citrus juice adds a pop tacos, or dollop it on soups
of vitamin C. for creaminess and protein.
—Caitlyn Diimig, Diabetic Living® magazine
NUT-SEED BARS,
LENTILS & CHILI
POWDER
For busy days and post-
workout snacks, I love
NUT-AND-SEED BARS.
(KIND brand bars are my
faves!) They’re perfect for
when I don’t have time to
prep a meal or snack.
Look for bars with fewer
than 200 calories and at
least 4 grams of protein
PRODUCE &
to stay fuller for longer
without overdoing calories.
CHOCOLATE
“SNACKY” PRODUCE, such as
DRIED LENTILS are a great mini cucumbers, grape tomatoes, and
source of plant-based snap peas, is on every shopping list.
protein, iron, folate, and They’re easy to grab on the way out
fi ber. And they keep for the door and require minimal prep.
a long time (up to a year
when stored in a cool, dry Individually wrapped, quality DARK
place), which means they’re CHOCOLATE SQUARES are essential
practically spoilproof. for portion-controlled (and tasty) treats.
—Sheena Chihak,
I add GROUND CHIPOTLE BHG.com®
POWDER to everything. It
adds lots of spicy, smoky
fl avor without adding salt.
—Carla Christian,
Better Homes
& Gardens®
Test Kitchen

MICRONUTRIENTS
Macronutrients—protein, carbohydrates, and fat—definitely
affect health and weight loss. But let’s go micro: These
ingredients are full of micronutrients, which can help regulate
your appetite, blood-sugar levels, fat storage, and more.

CALCIUM MAGNESIUM PROBIOTICS
The bone builder also has fat- The mineral helps level blood
burning benefits. Obese people sugar so you avoid the spikes
& PREBIOTICS
who got 800 to 1,200 mg daily and drops that might lead They're not your classic
lost more fat than those who to overeating. People with micronutrients, but probiotics
got less than 500 mg. Calcium diets rich in magnesium have and prebiotics are still huge
in dairy form increased the a lower risk of diabetes. for weightloss: Probiotics play
effects, possibly thanks to other Increasing total magnesium a key role in your gut
components, such as whey intake by 100 mg daily microbiome. Probiotics are live
protein, which have been shown decreases risk of diabetes by bacteria that help replenish
to be crucial for weight loss. 15 percent. good bacteria, some of which
UP YOUR INTAKE: leafy UP YOUR INTAKE: nuts and are key for satiety, fat burn,
greens, low-fat dairy products, nut butters, beans, spinach, and blood-sugar stability.
fortified orange juice soy milk, whole wheat bread, Support probiotics with
avocados, salmon, apples, prebiotics that fuel good
ground beef, chicken breast bacteria growth.
UP YOUR PROBIOTIC INTAKE:
VITAMIN D sauerkraut, yogurt with active
cultures, kefir, kimchi, miso
The sunshine vitamin plays an
essential role in helping you FOLATE UP YOUR PREBIOTIC INTAKE:
leeks, jicama, asparagus,
metabolize carbohydrates, The B vitamin that helps your
stay energized, and burn fat. body make red blood cells, onion, garlic, bananas
Research shows that people which help maintain your
with sufficient vitamin D levels energy levels and keep all of
have less belly fat. your organs working properly.
UP YOUR INTAKE: fish, eggs UP YOUR INTAKE: spinach,
(don’t skip the yolk!), fortified fortified pastas, cereals, bread
milk, yogurt AIM FOR 30 GRAMS
IRON OF FIBER DAILY. TURN
VITAMIN C Iron helps transport oxygen to
all your cells, making it essential
TO WHOLE GRAINS,
Vitamin C is crucial for making
carnitine, a key molecule in
for brain and muscle power.
UP YOUR INTAKE: beans, red
FRUITS & VEGETABLES.
burning body fat. Research
meat, pork, chicken and turkey,
shows that women and men
leafy greens, lentils
trying to lose weight who took
a daily 500 mg vitamin C
supplement burned about
11 percent more fat than those
who got a placebo.
POTASSIUM
Potassium helps power
UP YOUR INTAKE: red sweet
you through a workout by
peppers, citrus fruits, broccoli,
preventing muscle fatigue and
Brussels sprouts, cabbage
cramps.
UP YOUR INTAKE: avocados,
sweet potato, dried apricots,
cooked broccoli, leafy greens

Power Your Day
EAT THIS
FOR
BREAKFAST
Z U C C H I N I - BA N A N A
FL A X S E E D M U FFI N S ,
PAG E 1 5
The combination of protein and complex carbs

ensures energy, satiety, and sugar-crash-free
mornings. Revive your breakfast routine with these
light (yet filling!) a.m. recipes.

BA K E D OAT M E A L ,
PAG E 1 5
Stay in
season:
Apples and
pears sing in
the fall; fresh
blueberries,
blackberries,
and/or
strawberries
shine in
spring and
summer.
Vegetable-Cheese Strata
prep 35 minutes chill overnight
bake 50 minutes at 325°F
stand 10 minutes
5 cups cubed whole wheat

baguette-style French bread
4 tsp. olive oil
1 cup chopped onion
1 cup chopped red sweet pepper
4 cloves garlic, minced
2 cups sliced fresh cremini
mushrooms
3 cups lightly packed fresh
spinach leaves
1 cup shredded part-skim
mozzarella cheese (4 oz.)
1
⁄3 cup finely shredded
Parmesan cheese
8 eggs
8 egg whites
13⁄4 cups fat-free milk
1 Tbsp. Dijon-style mustard
1
⁄2 tsp. salt
1
⁄2 tsp. black pepper
1. Lightly coat a 3-qt. rectangular

baking dish with nonstick cooking
spray. Spread half of the bread cubes
in prepared dish.
2. In a large skillet heat 2 tsp. of
the oil over medium-high heat. Add
onion, sweet pepper, and garlic; cook
until tender, stirring occasionally.
Remove from skillet. Add remaining
2 tsp. oil to skillet. Add mushrooms;
cook and stir until tender. Add
spinach; cook until slightly wilted.
Stir in onion mixture.
3. In a small bowl stir together both
cheeses; reserve 1⁄3 cup of the cheese
mixture. Spread half of the vegetable
mixture over bread cubes in dish.
Sprinkle with remaining cheese
mixture. Layer with remaining bread
cubes and vegetable mixture.
4. In a large bowl whisk together
remaining ingredients. Slowly pour
over layered mixture in dish. Cover
and chill overnight.
5. Preheat oven to 325°F. Bake,
uncovered, 45 minutes; sprinkle with
reserved 1⁄3 cup cheese mixture. Bake
5 to 10 minutes more or until a knife
comes out clean. Let stand 10 minutes
before serving. Makes 8 servings.
per serving 285 cal., 12 g fat (4 g
sat. fat), 200 mg chol., 686 mg sodium,
24 g carb., 3 g fiber, 6 g sugar, 21 g pro.

Zucchini-Banana
Flaxseed Muffins
PICTURED ON PAGE 12.
prep 30 minutes
cool 5 minutes
1
⁄2 cup regular rolled oats
2 Tbsp. packed brown sugar
2 Tbsp. butter, melted
11⁄4 cups whole wheat flour
1
⁄2 cup all-purpose flour
1
⁄3 cup granulated sugar
1
⁄4 cup flaxseed meal
11⁄2 tsp. baking powder
1 tsp. ground cinnamon
1
⁄2 tsp. baking soda
1
⁄2 tsp. salt
2 eggs, lightly beaten
3
⁄4 cup fat-free milk
2 Tbsp. canola oil
1
⁄2 cup finely shredded unpeeled
zucchini
1
⁄3 cup mashed banana
1. Preheat oven to 400°F. Lightly SHAKSHUKA

coat twelve 21⁄2 -inch muffin cups
with nonstick cooking spray. In a
small bowl stir together oats, brown Baked Oatmeal mixture into oat mixture until 2 Tbsp. snipped fresh basil
sugar, and melted butter. PICTURED ON PAGE 13. combined. Gently stir in fruit. or oregano
2. In a medium bowl stir together prep 20 minutes Cover and chill 12 to 24 hours. 4 wedges Italian flatbread
next eight ingredients (through chill 12 hours 2. Preheat oven to 350°F. Coat (focaccia)
salt). Make a well in center of flour bake 45 minutes at 350°F a 2-qt. square or rectangular
mixture. In a small bowl combine baking dish with nonstick 1. For sauce: In a large skillet
remaining ingredients. Add egg 21⁄2 cups regular rolled oats cooking spray. Spoon oat heat 1 Tbsp. of the oil over
mixture all at once to flour mixture. 1
⁄4 cup oat bran mixture into prepared dish. medium heat. Add garlic; cook
Stir just until moistened (batter 1
⁄4 cup steel-cut oats 3. Bake 45 to 50 minutes or until and stir 1 minute. Stir in next
should be slightly lumpy). 2 tsp. baking powder top is brown; cool slightly. Serve four ingredients (through
3. Spoon batter into prepared 1
⁄2 tsp. salt warm. If desired, serve with black pepper). Bring to boiling;
muffin cups, filling each nearly full. 1
⁄2 tsp. ground cinnamon yogurt and/or additional fruit. reduce heat. Boil gently,
Bake 20 minutes or until golden. 1 egg, lightly beaten Makes 12 servings. uncovered, 12 to 15 minutes
Cool in muffin cups on a wire rack 2 cups milk per serving 219 cal., 8 g fat or until tomato juice begins to
5 minutes. Remove from muffin 1
⁄3 cup applesauce (2 g sat. fat), 21 mg chol., 227 mg thicken, stirring and crushing
cups. Serve warm. Makes 1
⁄4 cup granulated sugar sodium, 33 g carb., 3 g fiber, 16 g tomatoes occasionally with the
12 muffins. 1
⁄4 cup packed brown sugar sugar, 7 g pro. back of a spoon.
per muffin 203 cal., 9 g fat (2 g sat. 1
⁄4 cup vegetable oil 2. Crack an egg into a small
fat), 36 mg chol., 232 mg sodium, 27 g 2 cups fresh fruit, such as bowl and slip egg into sauce.
carb., 3 g fiber, 10 g sugar, 6 g pro. chopped pears, apples Shakshuka Repeat with remaining eggs;
(peeled, if desired), and/ start to finish 30 minutes reduce heat. Simmer, covered,
or berries 5 minutes or until egg whites
Plain or vanilla low-fat 2 Tbsp. olive oil are set and yolks are thickened.
Flaxseeds are high in yogurt, milk, or half- 3 cloves garlic, minced 3. Drizzle eggs with remaining
omega-3 fatty acids and and-half (optional) 6 ripe medium tomatoes 1 Tbsp. oil before serving and
fiber, which can help lower (about 2 lb.), peeled and sprinkle with basil. Serve with
cholesterol, stabilize blood 1. In a large bowl stir together coarsely chopped flatbread. Makes 4 servings.
sugar levels, and improve first six ingredients (through 1
⁄2 tsp. salt per serving 310 cal., 16 g fat
digestive health. Store cinnamon). In a medium bowl 1
⁄4 tsp. crushed red pepper (3 g sat. fat), 186 mg chol., 691 mg
ground flaxseed meal in the combine egg, milk, applesauce, 1
⁄4 tsp. black pepper sodium, 29 g carb., 3 g fiber, 6 g
refrigerator or freezer. both sugars, and oil. Stir egg 4 eggs sugar, 13 g pro.

Coconut-Chia five ingredients (through flour).
Oat Cereal Cover and process until finely
prep 20 minutes ground. Add next six ingredients
bake 18 minutes at 325°F (through coconut extract). Cover
and process until combined.
1 cup rolled oats Transfer mixture to a large bowl.
1
⁄2 cup oat bran Stir in chia seeds (mixture will
1
⁄2 cup flaked or shredded be crumbly). Fiber-rich chia seeds
coconut 2. Using the bottom of a add texture and
1
⁄3 cup packed brown measuring cup, press oat heart-healthy,
sugar mixture firmly into prepared pan plant-based omega-3
1
⁄4 cup whole wheat flour (mixture will be pressed thin). fatty acids and
3 Tbsp. almond butter Bake 18 to 20 minutes or until micronutrients
or peanut butter golden. Cool in pan on a wire rack (iron, calcium, potassium,
2 Tbsp. water (mixture will crisp as it cools). magnesium, and
1 Tbsp. honey 3. Using a table knife or small manganese). Add chia
1
⁄8 tsp. baking soda metal spatula, lift mixture from seeds to oatmeal,
1
⁄8 tsp. salt pan. Break into bite-size pieces. salads, yogurts,
1
⁄8 tsp. coconut extract Makes 6 servings (1⁄2 cup each). or as an egg
2 Tbsp. chia seeds TO STORE Place in an airtight replacement in baking
container. Store at room (combine 1 Tbsp.
1. Preheat oven to 325°F. Coat temperature up to 1 week. chia seeds and 3 Tbsp.
a 15×10-inch baking pan with per serving 296 cal., 10 g fat water to substitute
nonstick cooking spray. In a (3 g sat. fat), 116 mg sodium, 48 g for 1 large egg).
food processor combine first carb., 8 g fiber, 18 g sugar, 9 g pro.

Smoked Salmon Wraps
start to finish 20 minutes
1small zucchini, trimmed

1lemon
1
⁄3cup cream cheese spread
1Tbsp. snipped fresh chives
46- to 7-inch whole wheat
flour tortillas
3 oz. thinly sliced smoked salmon
(lox-style), cut into strips
Lemon wedges (optional)
1. To make zucchini ribbons, draw a

vegetable peeler lengthwise along the
zucchini to cut very thin slices. Remove
1 tsp. zest and squeeze 1 Tbsp. juice from
lemon. In a small bowl stir together lemon
peel and juice, cream cheese spread,
and chives until smooth. Spread evenly
over tortillas, leaving a 1⁄2 -inch border
around edges.
2. Divide salmon among tortillas, placing
it on the bottom half of each tortilla. Place
zucchini ribbons on top of salmon. Starting
from the bottom, roll up tortillas. Cut in
half. If desired, serve with lemon wedges.
Makes 2 servings (2 wraps each).
per serving 248 cal., 12 g fat (3 g sat. fat),
30 mg chol., 902 mg sodium, 28 g carb., 18 g
fiber, 4 g sugar, 24 g pro.

Asparagus-Egg 1. Spread two bread slices with
Breakfast Sandwich mustard. Spread remaining
start to finish 10 minutes two bread slices with mashed
avocado. Top with asparagus
4 slices whole wheat bread, spears and egg slices. Sprinkle
toasted with black pepper and salt. Top
Dijon-style mustard with mustard-coated bread.
1 avocado, pitted, peeled, Makes 2 servings.
and mashed TIP: To get a jump start on this
8 to 12 asparagus spears, sandwich, hard-cook the eggs
steamed and steam the asparagus ahead
1 hard-cooked egg, sliced of time. Cover and refrigerate
Cracked black pepper and asparagus up to 5 days and
coarse sea salt eggs up to 7 days.
per serving 309 cal., 17 g fat
(3 g sat. fat), 93 mg chol., 411 mg
sodium, 30 g carb., 9 g fiber, 4 g
sugar, 12 g pro.

Chile peppers
contain oils
that can
irritate your
skin and
eyes. Wear
plastic or
rubber gloves
when working
with them.
Eggs and Fried Rice 1

⁄4 cup snipped fresh cilantro 2. Add remaining 1 Tbsp. oil to heat to low; cook eggs 3 to
start to finish 30 minutes 1 tsp. chili powder wok. Add rice; cook and stir 4 minutes or until whites are
1
⁄2 tsp. ground cumin 3 minutes or until starting to completely set and yolks start to
2 Tbsp. canola oil 1 recipe Fried Eggs crisp. Add cooked vegetables, thicken. For fried eggs over easy
1
2 medium fresh poblano ⁄4 cup salsa verde next five ingredients (through or over hard, when the whites are
1
chile peppers, seeded and ⁄4 cup finely chopped cumin), and 1⁄4 tsp. salt; cook and completely set and the yolks start
cut into bite-size strips red onion stir until heated. to thicken, turn eggs and cook
1
(tip, above) ⁄4 cup crumbled Cotija 3. Top with remaining 30 seconds more (over easy) or
1 medium red sweet pepper, cheese (1 oz.) ingredients and additional 1 minute more (over hard).
cut into bite-size strips cilantro. Makes 6 servings (1 cup TIP If desired, rinse rice in a
1 cup frozen whole kernel 1. In a large wok or skillet rice mixture + 1 egg each). colander under running water to
corn, thawed heat 1 Tbsp. of the oil over FRIED EGGS In an extra-large wash away excess starch. Spread
3 cloves garlic, minced medium-high heat. Add poblano skillet melt 1 Tbsp. butter over rice on paper towels; pat dry.
2 cups cooked brown rice, peppers, sweet pepper, and corn; medium heat. (Or coat skillet per serving 327 cal., 14 g fat
chilled (tip, right) cook 5 minutes or until starting with nonstick cooking spray and (4 g sat. fat), 196 mg chol., 436 mg
1 15-oz. can no-salt-added to char, stirring occasionally. Add heat over medium heat.) Break sodium, 37 g carb., 6 g fiber, 4 g
black or pinto beans, garlic; cook and stir 30 seconds. 6 eggs into skillet. Sprinkle with sugar, 14 g pro.
rinsed and drained Remove vegetables from wok. salt and black pepper. Reduce

Poke is a
Hawaiian
classic making
waves on the
mainland. Fluffy
rice meets a
barely dressed
salad of super
fresh salmon.
We take our
cue from
Korean cuisine
with kimchi and
gochujang,
a fermented
chili paste.
Power Your Day
BOWLS
ON
BOWLS
Spoon your way through these lightened-up
breakfast, lunch, and dinner recipes for smoothie
bowls, burrito bowls, grain salads, and more.

KO R E A N A H I P O K E
B OW L , PAG E 2 6

Ginger-Acai Bowls with
Almond-Pepita Clusters
prep 20 minutes
1 egg white
1 to 2 Tbsp. honey
1
⁄4 tsp. kosher salt
1
⁄2 cup sliced almonds
1
⁄2 cup pumpkin seeds (pepitas)
1
⁄2 cup unsweetened large
coconut flakes
2 Tbsp. flaxseed meal
2 bananas, sliced and frozen
1 cup frozen mixed berries
1
⁄2 cup plain low-fat Greek
yogurt or unsweetened kefir
(tip, below right)
1
⁄2 cup low-fat milk, water, or
fruit juice (tip, below right)
2 2-oz. packets frozen
unsweetened acai puree
(tip, below)
11⁄2 tsp. grated fresh ginger
Topper(s), such as sliced
kiwifruit and/or banana,
berries, chopped mango
peach, or pineapple chunks,
and/or chia seeds For easy
mornings, make
1. For nut clusters, preheat oven to the smoothie
325°F. Line a 15×10-inch baking pan and freeze in
with parchment paper. In a large single-serve
bowl combine egg white, honey, containers.
and salt. Stir in almonds, pumpkin Defrost in the
seeds, coconut, and flaxseed meal. microwave,
Spread in prepared baking pan. stirring
Bake 25 minutes or until golden, occasionally,
stirring once; cool. (Store leftover or let mixture
nut clusters, covered, at room soften while
temperature up to 1 week. Use as a you prep for
snack or salad topper.) the day.
2. In a blender combine next six
ingredients (through ginger). Cover
and blend until smooth, adding
1 to 2 Tbsp. additional milk
if needed to reach desired
consistency. Serve in chilled bowls
with desired Topper(s) and 1 cup of
the nut clusters. Makes 4 servings
(3⁄4 cup each + Topper[s]).
GREEK YOGURT ENSURES YOU START YOUR DAY
TIP Look for acai puree in the
freezer section. To naturally
WITH A HIT OF PROTEIN AND PROBIOTICS. OR GO
sweeten puree, blend it with frozen
bananas, berries, or dates. FOR KEFIR, A HIGH-PROTEIN, HIGH-PROBIOTIC
sat. fat), 4 mg chol., 85 mg sodium, DRINKABLE YOGURT (AND SKIP LIQUID IN RECIPE).
2 g carb., 18 g sugar, 7 g fiber, 10 g pro.

Blackberry-Ginger
Overnight Oatmeal
prep 10 minutes chill overnight
1 6-oz. carton plain low-fat yogurt

or 5.3-oz. carton plain whole-milk
Greek yogurt
2
⁄3 cup regular rolled oats
2
⁄3 cup milk
1
⁄2 cup fresh blackberries
1
⁄4 cup peach or apricot preserves
1 Tbsp. chia seeds or flaxseed meal
(optional)
2 tsp. snipped crystallized ginger or
1
⁄4 tsp. ground ginger
Crystallized ginger, blackberries,
and/or toasted almonds
1. In a medium bowl combine first seven

ingredients (through ginger).
2. Transfer mixture to a pint jar or two half-
pint jars. Cover and chill overnight or up to
3 days. To serve, top with additional ginger,
blackberries, and/or almonds. Makes
2 servings (1 cup each).
12 mg chol., 116 mg sodium, 63 g carb.,
6 g fiber, 31 g sugar, 13 g pro.
Raspberry-Java
B L AC K B E R RY- G I N G E R Overnight Bulgur
OV E R N I G H T OAT M E A L prep 10 minutes chill overnight
1 6-oz. carton plain low-fat yogurt

R A S P B E R RY-
or 5.3-oz. carton plain whole-milk
JAVA OV E R N I G H T Greek yogurt
B U LG U R 2
⁄3 cup bulgur
2
⁄3 cup milk or refrigerated coconut milk
1
⁄2 tsp. instant espresso coffee powder
1
⁄4 cup fresh raspberries
Toasted chopped hazelnuts and/or
chopped espresso beans (optional)
1. In a medium bowl combine first five

ingredients (through espresso powder).
2. Divide mixture between two half-pint
jars. Top with raspberries. Cover and chill
overnight or up to 3 days. Stir before serving,
adding additional milk, as necessary, to
reach desired consistency. If desired, garnish
with hazelnuts and/or espresso beans.
Makes 2 servings (1 cup each).
SHRIMP AND
R I C E B OW L S
BATCH-COOK like a PRO

Build low-cal customizable bowls on the fl y when you batch-cook your grains.
BROWN RICE: BARLEY: Boil BULGUR: Bring QUINOA: Boil
Boil 2 cups water, 3 cups water, add 2 cups water and 1 1⁄2 cups water, add
3 3
add 1 cup rice, and ⁄4 cup regular pearl 1 cup bulgur to ⁄4 cup quinoa, and
return to boiling. barley, and return to boiling. Simmer, simmer, covered,
Reduce heat; boiling. Reduce heat; covered, about about 15 minutes.
simmer, covered, simmer, covered, 15 minutes. Drain if necessary.
about 45 minutes. about 45 minutes.
Drain if necessary.

Shrimp and Rice
Bowls
11⁄4 cups water

1
⁄4 tsp. salt
2
⁄3 cup uncooked long grain
brown rice
12 oz. frozen large shrimp
in shells, thawed
1
⁄2 tsp. ground coriander
1
1
1
⁄8 tsp. ground nutmeg
1 Tbsp. canola oil
4 cups coarsely shredded
napa cabbage
1
⁄2 cup slivered onion
1
⁄2 cup edamame (tip, right)
1 recipe Peanut Sauce
Lime wedges, chopped
peanuts, and/or crushed
red pepper (optional)
1. In a small saucepan bring the B U R R I TO

water and salt to boiling. Stir B OW L S
in rice; reduce heat. Simmer,
covered, 40 minutes or until rice
1
is tender and water is absorbed. ⁄4 tsp. crushed red pepper. Cook 2 cups frozen whole kernel 2. Meanwhile, in a medium bowl
Remove from heat. Let stand, and stir over medium-low heat corn, thawed toss together meat, 2 tsp. of the
covered, 5 minutes. 2 to 3 minutes or until heated 1 cup canned reduced- taco seasoning, and remaining
1
2. Meanwhile, peel and devein through; cool slightly. If needed, sodium black beans, ⁄4 tsp. salt. Coat an extra-large
shrimp. Rinse shrimp; pat dry. In stir in additional water to reach rinsed and drained nonstick skillet with nonstick
a medium bowl sprinkle shrimp desired consistency. Serve warm. 2 limes cooking spray; heat over medium-
with coriander, ginger, pepper, TIP If using frozen edamame, 1 medium avocado, halved, high heat. Add meat and poblano
and nutmeg; toss to coat. add to the simmering rice for the seeded, and peeled pepper; cook 4 to 6 minutes or
3. In a large wok or nonstick last 5 minutes. 5 cups shredded romaine just until meat is slightly pink,
skillet heat oil over medium-high per serving 365 cal., 14 g fat lettuce stirring occasionally. Reduce heat
heat. Add shrimp; cook and stir (2 g sat. fat), 119 mg chol., 404 mg 1 cup refrigerated pico to medium-low. Stir in corn and
3 to 4 minutes or until opaque. sodium, 38 g carb., 4 g fiber, de gallo beans; heat through.
Remove shrimp; keep warm. Add 9 g sugar, 24 g pro. 1
⁄4 cup shredded reduced-fat 3. Remove 1⁄2 tsp. zest and
cabbage and onion to wok. Cook Mexican four-cheese blend squeeze 3 Tbsp. juice from limes.
3 to 5 minutes or until crisp- Lime wedges and/or In a small bowl mash together
tender, stirring frequently. Burrito Bowls snipped fresh cilantro lime zest and avocado. In another
4. Divide cabbage mixture among prep 35 minutes (optional) small bowl whisk together lime
bowls. Top with rice mixture, roast 23 minutes at 425°F juice and remaining 2 Tbsp. oil
shrimp, and edamame. Drizzle 1. Preheat oven to 425°F. Line a and 1 tsp. taco seasoning.
with warm Peanut Sauce and, 4cups cauliflower florets 15×10-inch baking pan with foil. 4. Divide lettuce among bowls.
if desired, garnish with lime 3Tbsp. canola oil Place cauliflower, in batches, in a Top with cauliflower, meat
wedges, chopped peanuts, and/or 1
⁄2tsp. salt food processor. Cover and pulse mixture, avocado mixture, pico
crushed red pepper. Makes 1lb. lean boneless pork until cauliflower is rice size. de gallo, and cheese. Drizzle with
4 servings (4 shrimp + 1⁄2 cup loin or skinless, boneless Transfer to the prepared pan. lime juice mixture and, if desired,
rice + 1⁄2 cup veggies + 2 Tbsp. chicken breast halves, cut Drizzle with 1 Tbsp. of the oil serve with lime wedges and/or
sauce each). into thin bite-size strips and sprinkle with 1⁄4 tsp. of the cilantro. Makes 6 servings
PEANUT SAUCE In a small 1 Tbsp. reduced-sodium taco salt; toss to coat. Roast 23 to (21⁄4 cups each).
saucepan combine 1⁄4 cup creamy seasoning mix 25 minutes or until lightly per serving 334 cal., 15 g fat
peanut butter, 3 Tbsp. water, 1 medium poblano chile charred, stirring once. (2 g sat. fat), 45 mg chol., 604 mg
1 Tbsp. honey, 2 tsp. reduced- pepper, cut into thin bite- sodium, 31 g carb., 7 g fiber, 6 g
sodium soy sauce, and 1⁄8 to size strips (tip, page 19) sugar, 26 g pro.

B AC O N A N D E G G
R I C E B OW L S
Bacon and Egg

Rice Bowls
prep 20 minutes
cook 40 minutes
stand 5 minutes
2 cups water
1 cup uncooked long grain
brown rice
1 Tbsp. olive oil
1
⁄4 tsp. salt
4 slices lower-sodium,
less-fat bacon
4 eggs
1
⁄2 cup shredded Italian
blend cheese (2 oz.)
1 Tbsp. snipped fresh
chives (optional)
Bottled hot pepper sauce, Korean Ahi Poke Bowl 1. For pickled carrot, in a small bowl
crushed red pepper, or PICTURED ON PAGE 21. combine carrot, vinegar, and the 1⁄4 tsp.
black pepper (optional) prep 15 minutes cook 30 minutes salt. In a medium bowl combine soy sauce,
stand 10 minutes sesame oil, and gochujang. Add tuna,
1. In a medium saucepan bring cucumber, 1⁄4 cup of the green onions,
the water to boiling. Stir in 1
⁄2 cup thin, bite-size carrot strips the white onion, and if desired, seaweed;
rice, oil, and salt; reduce heat. 2 Tbsp. cider vinegar stir gently to coat. If desired, cover and
Simmer, covered, 40 minutes or 1
⁄4 tsp. kosher salt marinate in refrigerator 30 minutes or up
until rice is tender and water is 2 Tbsp. reduced-sodium soy sauce to 2 hours.
absorbed. Remove from heat. 2 Tbsp. toasted sesame oil 2. Meanwhile, in a medium saucepan
Let stand, covered, 5 minutes; 1 to 2 Tbsp. gochujang (Korean hot bring 11⁄2 cups water and the 1⁄2 tsp. salt to
fluff with a fork. Divide rice chili paste) boiling. Stir in rice; reduce heat. Simmer,
among bowls. 1 lb. sashimi-grade fresh ahi covered, 30 minutes or until rice is tender
2. Meanwhile, in a large skillet tuna, cut into 1⁄2 -inch pieces and water is absorbed. Let stand, covered,
cook bacon over medium heat 1 cup 1⁄2 -inch pieces seedless 10 minutes.
5 minutes or until crisp. Drain on cucumber (peeled, if desired) 3. Divide rice among bowls. Drain pickled
paper towels, reserving drippings 1
⁄2 cup thinly sliced green onions carrot. Top rice with pickled carrot, tuna
in skillet. Crumble bacon. 1
⁄4 cup chopped white onion mixture, remaining 1green onions, kimchi,
3. Break eggs into skillet. Cook 1 Tbsp. dried hijiki seaweed, soaked and sesame seeds. Makes 4 servings
over low heat until whites are set according to pkg. directions and (3⁄4 cup tuna + 1⁄2 cup rice each).
and yolks are desired doneness drained (optional) per serving 323 cal., 9 g fat (1 g sat. fat),
(3 1⁄2 to 4 minutes for over-easy; 1
⁄2 tsp. kosher salt 44 mg chol., 827 mg sodium, 29 g carb., 4 g
4 to 5 minutes for over-hard). 1 cup uncooked short grain brown fiber, 7 g sugar, 31 g pro.
Top rice with eggs, bacon, rice or 2 cups purchased or
cheese, and, if desired, chives and leftover cooked brown rice
hot pepper sauce. Makes 1 cup kimchi
4 servings (1⁄2 cup rice + 1 slice 1 Tbsp. sesame seeds, toasted Use fresh fish: The phrase “sashimi
bacon + 1 egg each). grade” means the fish is super
per serving 341 cal., 14 g fat fresh or that it’s been frozen (to kill
(5 g sat. fat), 199 mg chol., 403 mg bacteria). Cut raw tuna against the
sodium, 37 g carb., 2 g fiber, 1 g grain using a sharp knife, or make
sugar, 15 g pro. this recipe with cooked, flaked salmon.

Warm Roasted
Barley, Kale,
and Apple Salad
prep 25 minutes
roast 25 + 45 minutes at 375°F
11⁄4 cups uncooked regular

pearled barley
1
⁄4 cup olive oil
1 tsp. salt
11⁄4 cups apple cider
3
⁄4 cup water
6 cups torn kale leaves
1
⁄3 cup snipped pitted
whole dates
2 Tbsp. orange juice
2 Tbsp. cider vinegar
1 cup thinly sliced Braeburn
or Honeycrisp apple
1
⁄3 cup crumbed ricotta salata
or feta cheese
1
⁄4 cup pistachio nuts or
toasted walnuts, chopped
1. Preheat oven to 375°F. In a 2- to

3-qt. casserole combine barley,
1 Tbsp. of the oil, and the salt.
Roast, uncovered, 25 minutes or
until well toasted and browned,
stirring occasionally.
2. Meanwhile, in a small saucepan
bring cider and the water to
boiling. Pour over barley mixture.
Roast, covered, 40 minutes or just
until barley is tender. Stir in kale,
dates, and orange juice. Roast,
uncovered, 6 minutes more or
until kale begins to soften. Stir in
vinegar and remaining 3 Tbsp. oil.
3. Serve barley mixture topped with
remaining ingredients. Makes
4 servings (11⁄4 cups each).
sugar, 14 g pro.

Power Your Day
POWER
YOUR
WORKOUT
Fuel your
workouts and
recover smart
with these pre-
and post-workout
snacks: grab-
and-go energy
bites, power bars,
smoothies,
and more.
Keep in
mind that
any workout
session under
an hour
probably
doesn’t require
additional
snacks as
fuel. Your
body pulls
from glycogen
stores (from
recent meals)
before burning
fat. If you
have excess
glycogen
stored, you will
have a harder
time burning
fat cells.
C H O C O L AT E C H I P
E N E R GY BA R S ,
PAG E 3 3
Power Smoothies P OW E R
start to finish 20 minutes S M O OT H I E S
11⁄2 cups small cauliflower florets

2 cups frozen unsweetened red
raspberries (tip, below)
11⁄2 cups frozen unsweetened
whole strawberries
(tip, below)
1 cup red sweet pepper strips
1 6-oz. carton strawberry
Greek yogurt
2 Tbsp. strawberry preserves
(optional)
1. In a small saucepan cook

cauliflower in enough boiling water
to cover 10 minutes or until very
tender; drain. Rinse with cold water
to cool; drain again.
2. In a blender combine cauliflower
and remaining ingredients. Cover
and blend until very smooth. Serve
immediately. Makes 4 servings
(1 cup each).
TIP For super-frosty smoothies,
freeze fruit at least 1 hour
pre-blend.
TO MAKE AHEAD Prepare
as directed. Transfer individual
servings to airtight freezer
containers. Store in refrigerator up
to 3 days or freeze up to 6 months.
If frozen, thaw in refrigerator. Stir
before serving.
sugar, 6 g pro.
ethi ng
, go for som
your workout bit of
To help fuel lo rie s) w ith a
than 20 0 ca ugar) and
lig ht (fewer m ple ca rbs (s
th si
protei n an d bo
s de liv er a quic k
ca rb s. Si mple ca rb e a
compl ex ca rbs provid
rs t of en er gy; complex
bu lease.
nd -steady re
more slow-a Fruit-and-veggie
smoothie + fruit
Veggies +
Pre-workout nut butter
go-tos >>>>>
Mocha-Almond M O C H A-A L M O N D
Smoothies S M O OT H I E S
prep 10 minutes
cook 15 minutes
3
⁄4 cup 1-inch pieces peeled
rutabaga or parsnip
3
⁄4 cup 1-inch pieces
peeled eggplant
6 whole medjool dates, pitted
and halved
1
⁄2 cup boiling water
2 tsp. instant espresso
coffee powder
11⁄2 cups unsweetened vanilla-fl avor
or plain almond milk, chilled
ESPRESSO POWDER
1 banana, cut up
3 Tbsp. almond butter or natural
INTENSIFIES THE
unsweetened peanut butter
2 Tbsp. unsweetened
COCOA NOTES IN
cocoa powder
THIS SMOOTHIE
1. In a small saucepan cook rutabaga,
eggplant, and dates in enough boiling
water to cover 15 minutes or until very
tender; drain. Rinse with cold water to
cool; drain again.
2. Meanwhile, in a small bowl combine
the 1⁄2 cup boiling water and espresso
powder. Cover and chill until needed.
3. In a blender combine rutabaga
POWDER POWER
Protein can boost Protein powders can be a SOY PROTEIN: plant-
mixture, espresso mixture, milk, and metabolism, temper convenient way to up your based; contains all essential
next three ingredients (through cocoa cravings, and help you protein intake, but different amino acids and isofl avones
powder). Cover and blend until very lose body fat while types of protein powders (also available as soy
smooth. Add ice cubes; cover and blend retaining muscle. The have different perks: protein concentrate without
until smooth. Serve immediately. amount of calories isofl avones)
Makes 4 servings (1 cup each). needed to digest and WHEY PROTEIN: dairy-
TO MAKE AHEAD Prepare as metabolize protein is based; excellent source of HEMP PROTEIN: plant-
directed. Transfer individual servings higher than the amount essential amino acids; fast- based; high in omega-3
to airtight freezer containers. Store of calories needed to digesting; helps repair muscles and omega-6 fats; easily
in refrigerator up to 3 days or freeze digest fat and/or carbs. digestible; high fat content
up to 6 months. If frozen, thaw in And a high-protein diet, in CASEIN PROTEIN: dairy-
combination with strength based; excellent source of PEA PROTEIN: plant-based;
refrigerator. Stir before serving.
training, may help build essential amino acids; fat and cholesterol free;
per serving 237 cal., 9 g fat (1 g sat.
muscle. (Psst, that’s a good slow-digesting gluten free
fat), 101 mg sodium, 42 g carb.,
thing—muscle burns more
calories than fat.)
Fruit-and-nut bar Trail mix +

café au lait
Pretzel thins
or veggies
+ hummus
31
N O - BA K E
E N E R GY B I T E S
P OST-W ORK O U T
up
rs and reco
ir muscle fi be
To help repa fo r a m ix of
energy, go
some spent d high -q ua lit
y
ge st ing ca rbs an st-
quic k- di sn ac k. Po
post-workout
protei n for a tory if
ac ks aren’t manda
workout sn t, bu t they
to lose weigh
you’re tryi ng tr yi ng to build or
n be he lp ful if you’re co unt
ca ca lorie
e. Keep your
reta in muscl rie s.
and 20 0 ca lo
between 15 0
Deli meat Banana or Smoothie

or cheese apple + nuts or protein
Post-workout + rice cakes or nut butter shake (see
“Powder
go-tos >>>>> Power,”
page 31)
32
No-Bake
Energy Bites
11⁄4 cups regular rolled oats,

toasted (tip, below)
1
⁄2 cup unsweetened
shredded coconut, toasted
(tip, below)
1
⁄2 cup fl axseed meal TOA ST E D
1
⁄4 cup snipped dried cherries, OAT M U E S L I
cranberries, blueberries, or
golden raisins
1
⁄4 cup sunflower kernels Chocolate Chip 2. Increase oven temperature 1
⁄2 tsp. ground allspice
or cinnamon
1 Tbsp. chia seeds Energy Bars to 350°F. In a medium bowl
31⁄2 cups fat-free milk
2 combine next six ingredients
⁄3 cup almond butter PICTURED ON PAGE 29.
1 (through salt). Stir in oat
⁄3 cup honey prep 15 minutes
mixture and remaining 1. Preheat oven to 350°F. Spread
1 tsp. orange zest (optional) bake 15 minutes at 300°F +
1 ingredients until combined. oats in a 15×10-inch baking
⁄2 tsp. vanilla 20 minutes at 350°F
Spread in prepared loaf pan. pan. Bake 8 minutes. Stir in
3. Bake 20 minutes or until almonds and flaxseeds. Bake
1. In a medium bowl stir together 2
⁄3 cup rolled oats
firm in center and light brown. 8 to 10 minutes more or until
first six ingredients (through 3 Tbsp. chopped walnuts
Using foil, lift uncut bars out of light brown, stirring once; cool.
chia seeds). In a small bowl stir 1 egg white
pan. While still warm, cut into Stir in banana chips and allspice.
together remaining ingredients. 2 Tbsp. packed brown sugar
bars; cool. Store in an airtight Serve muesli with milk. Makes
Stir almond butter mixture into 3 Tbsp. peanut butter
container at room temperature. 7 servings (1⁄3 cup muesli +
oat mixture until combined. 2 Tbsp. honey 1
Makes 6 bars. ⁄2 cup milk).
Shape into 1-inch balls. Makes 1
⁄2 tsp. vanilla
per bar 190 cal., 9 g fat (2 g sat. TO MAKE AHEAD Prepare
30 energy bites. Dash salt
fat), 78 mg sodium, 24 g carb., 3 g muesli as directed. Transfer to
TIP To toast oats and coconut, 3 Tbsp. fl axseed meal
fiber, 13 g sugar, 5 g pro. an airtight container. Store in
preheat oven to 350°F. Spread 2 Tbsp. white whole wheat refrigerator up to 2 weeks. Serve
oats in a 15×10-inch baking pan. flour or all-purpose flour with milk.
Bake 10 to 15 minutes or until 2 Tbsp. semisweet
Toasted Oat per serving 214 cal., 9 g fat
light brown, stirring twice and chocolate pieces (2 g sat. fat), 2 mg chol., 54 mg
adding coconut the last 5 to Muesli sodium, 26 g carb., 4 g fiber, 9 g
10 minutes. 1. Preheat oven to 300°F. Line start to finish 25 minutes sugar, 9 g pro.
TO STORE Layer oat bites a 9×5-inch loaf pan with foil,
between waxed paper in an extending foil over edges. Lightly 11⁄2 cups rolled oats
airtight container. Store in coat foil with nonstick cooking 1
⁄2 cup sliced almonds,
refrigerator up to 1 week. spray. In a shallow baking pan coarsely chopped
per energy bite 96 cal., 6 g combine oats and walnuts. Bake 3 Tbsp. fl axseeds
fat (2 g sat. fat), 21 mg sodium, 9 g 15 to 18 minutes or until light 1
⁄2 cup dried banana chips
carb., 2 g fiber, 5 g sugar, 3 g pro. brown, stirring occasionally; cool. and/or raisins
Whole grain Hard-boiled egg

cereal + + veggies
low-fat milk
Low-fat
cottage
cheese Dates +
or yogurt + soft cheese
berries or fruit
Hummus
1 15-oz. can chickpeas,

rinsed and drained
1
⁄4 cup tahini (sesame seed
paste)
1
⁄4 cup lemon juice
1
⁄4 cup olive oil
1 clove garlic, minced
1
⁄2 tsp. salt
1
⁄4 tsp. paprika
Stir-Ins, such as 1⁄3 cup
chopped roasted red
sweet pepper or pitted
olives; 1⁄4 cup sliced green
onions, crumbled feta
cheese, or basil pesto; 2 to
3 chopped canned chipotle
peppers in adobo sauce;
and/or 1 Tbsp. snipped
fresh dill (optional)
parsley
2 Tbsp. pine nuts, toasted
(optional)
Toasted pita wedges (DIY
Pita Chips, below) and/or
assorted veggies
1. In a blender or food processor

combine first seven ingredients
(through paprika). Cover and
blend or process 1 minute or
until smooth. If desired, fold in
one or more Stir-Ins.
2. Transfer hummus to a serving
platter or bowl. Garnish with
R OA ST E D R E D
parsley, additional oil, and if PEPPER HUMMUS
desired, pine nuts. Serve
with pita wedges and/or
vegetables. Makes 14 servings
(2 Tbsp. each).
sat. fat), 176 mg sodium, 8 g carb.,
CHANGE
ROASTED RED PEPPER HUMMUS Preheat oven to 425°F. Cut 2 red sweet
peppers in half lengthwise; remove stems, seeds, and membranes. Place pepper
DIY PITA CHIPS halves, cut sides down, on a foil-lined baking sheet. Arrange 4 unpeeled garlic cloves
Split 3 whole grain pita around peppers. Roast 20 to 25 minutes or until peppers are charred and very tender.
rounds in half horizontally. Bring foil up around peppers and garlic and fold edges together to enclose. Let stand
Lightly brush cut sides with 15 minutes or until cool enough to handle. Peel off and discard pepper and garlic
olive oil. Cut each half into skins. In a blender or food processor combine roasted peppers and garlic; one 15-oz.
6 wedges and spread in a can chickpeas, rinsed and drained; 1⁄4 cup each sliced green onions and tahini;
single layer on a baking 2 Tbsp. lemon juice; 1⁄2 tsp. salt; 1⁄4 tsp. paprika; and, if desired, a dash crushed red
sheet. Bake at 350°F about pepper. Cover and blend or process until smooth. With machine running, add 1⁄3 cup
10 minutes or until crisp. olive oil in a slow, steady stream until combined.

C A R R OT BEET
HUMMUS HUMMUS
CARROT HUMMUS In a small saucepan cook 1 cup BEET HUMMUS In a blender or food processor combine
chopped carrots, covered, in a small amount of boiling one 15-oz. can cannellini (white kidney) beans, rinsed
water 6 to 8 minutes or until tender; drain. In a blender and drained; one 8-oz. pkg. refrigerated cooked whole
or food processor combine cooked carrots; one 15-oz. baby beets or one 15-oz. can small whole beets, drained;
can chickpeas, rinsed and drained; 1⁄4 cup tahini; 2 Tbsp. 1
⁄4 cup tahini; 2 Tbsp. lemon juice; 1 Tbsp. prepared
lemon juice; 2 cloves garlic, quartered; 1⁄2 tsp. ground horseradish; 2 cloves garlic, minced; and 1⁄2 tsp. salt.
cumin; and 1⁄4 tsp. salt. Cover and blend or process until Cover and blend or process until nearly smooth. With
smooth. Transfer to a small serving bowl. Stir in 1 Tbsp. machine running, add 1⁄4 cup olive oil in a slow, steady
snipped fresh parsley. If necessary, stir in enough water, stream until combined.
1 Tbsp. at a time, to reach dipping consistency.

Power Your Day
FREESTYLE
WRAPS B I B B LE T T U C E + T E
MP
EH
+
JIC
AM
A
+S
AL S
A + C I L ANTR O
CA
BB
AG
E
T
+
IN
H
W
IT
E M
+
BE
A
AN H
S
+C R AC
RI
U CU M +S
BER + CARROTS
MIX, MATCH,
AND MAKE • Bibb lettuce, romaine lettuce, • Cooked shrimp
iceberg lettuce, green • Cooked chicken breast
THESE WRAPS leaf lettuce • Cooked pork tenderloin
• Napa cabbage, green • Ground beef, pork, turkey, or
YOUR OWN. cabbage, savoy cabbage
• Tuscan kale
chicken, browned and crumbled
• Canned beans, rinsed and drained
• Swiss chard • Tofu, crumbled
• Tempeh, crumbled and browned

Nutrition
numbers will
vary based
on what you
wrap—in
general, go
heavy on the
freshness!
HI LI SAUCE
+C
AS
PE
AP N
+S
ISH
R I M P + R AD
D + PARSLEY
E + SH
BAG
USTAR
B
CA
+ M
DO
CA
O
AV
K A LE +
+ C H I C K E N + AP P LE
• Sliced or chopped sweet peppers • Snipped fresh herbs (basil, cilantro, mint, parsley)
• Sliced or cubed avocado • Chopped nuts (pistachios, peanuts, walnuts, almonds)
• Sliced cucumber • Lemon, orange, or lime zest
• Sliced or julienned carrots • Salsa or pico de gallo
• Sliced radishes • Ground cumin, curry powder, or chili powder
• Sliced or julienned jicama • Plain Greek yogurt
• Halved or sliced snow or snap peas • Purchased hoisin sauce, peanut sauce, or Asian sweet chili sauce
• Diced white onion and/or sliced green onions • Sriracha sauce
• Cored and sliced pears and/or apples • Yellow or Dijon-style mustard

Power Your Day
MY-SIZE
DESSERTS
C H O C O L AT E -
DAT E T R U FFL E S ,
PAG E 4 0
For those days you just have to have dessert,

these single-serve treats, with their built-in portion
control, let you #treatyoself while staying on track.

C H O C O L AT E
COOKIE CRISPS
WITH COCONUT
D R I Z Z L E , PAG E 4 0
4. Spread cupcakes with Cream Chocolate Cookie
PUMPKIN Cheese Frosting. If desired, Crisps with
CUPCAKES WITH
CREAM CHEESE
sprinkle with ground nutmeg. Coconut Drizzle
FR O ST I N G
Serve immediately or store in an PICTURED ON PAGE 39.
airtight container in refrigerator. prep 30 minutes
Serve the same day they are chill 2 hours
made. Makes 12 cupcakes. bake 8 minutes per batch
CREAM CHEESE FROSTING at 350°F
In a small bowl combine
4 oz. reduced-fat cream cheese 11⁄4 cups all-purpose flour
(Neufchâtel), softened; 2 Tbsp. 1
agave syrup; 1 to 2 Tbsp. butter, cocoa powder
softened; and 1⁄2 tsp. vanilla. Beat 1
⁄2 tsp. baking powder
with a mixer on medium-high 1
⁄4 tsp. salt
until smooth. Makes 3⁄4 cup. 1
⁄3 cup unsalted butter,
per cupcake 196 cal., 9 g fat softened
(3 g sat. fat), 41 mg chol., 194 mg 1
sodium, 26 g carb., 2 g fiber, 1
⁄3 cup packed brown sugar
17 g sugar, 3 g pro. 1 egg
1 tsp. instant espresso coffee
powder or coffee crystals
Chocolate-Date 2
⁄3 cup powdered sugar
Truffles 1
⁄2 tsp. coconut extract
PICTURED ON PAGE 38. 1 to 2 tsp. fat-free milk
prep 30 minutes chill 1 hour 3 Tbsp. unsweetened
shredded coconut, toasted
1
⁄2 cup broken walnuts
11⁄2 cups pitted whole 1. In a small bowl stir together
Medjool dates flour, cocoa powder, baking
3 Tbsp. unsweetened powder, and salt. In a medium
cocoa powder bowl beat butter with a mixer on
1 Tbsp. apple juice medium to high 30 seconds. Add
1
⁄4 tsp. salt granulated and brown sugars; beat
Cocoa powder (optional) until combined, scraping bowl as
needed. Beat in egg and espresso
1. In a food processor combine powder. Beat in flour mixture.
walnuts and 1⁄8 tsp. salt. Cover 2. Divide dough in half. Shape
and pulse until finely chopped. each half into a 6-inch log. Wrap
Transfer to a shallow dish. each in plastic wrap or waxed
Pumpkin Cupcakes 1. Preheat oven to 350°F. Grease 2. In food processor combine paper; chill at least 2 hours or
with Cream Cheese and lightly flour twelve 21⁄2 -inch dates, the 3 Tbsp. cocoa powder, until firm enough to slice.
Frosting muffin cups. (Or line muffin cups apple juice, and salt. Cover and 3. Preheat oven to 350°F.
prep 20 minutes with paper bake cups and lightly process until mixture forms Line a large cookie sheet with
bake 18 minutes at 350°F coat with nonstick cooking spray.) a thick paste, adding water if parchment paper. Cut logs into
1
cool 45 minutes 2. In a large bowl stir together necessary, 1 tsp. at a time, to ⁄3-inch slices; place 1 inch apart
first six ingredients (through reach desired consistency. on prepared cookie sheet. Bake
3
⁄4 cup all-purpose flour salt). In a medium bowl 3. Using 2 tsp. of the dough for 8 minutes or until set. Remove;
1
⁄4 cup fl axseed meal combine eggs and next three each truffle, shape into a ball. cool cookies on a wire rack.
1 tsp. baking powder ingredients (through oil). Add Roll balls in walnuts to coat. (If 4. For icing, in a small bowl
1 tsp. pumpkin pie spice pumpkin mixture all at once dough becomes too sticky, chill combine powdered sugar and
1
⁄2 tsp. baking soda to flour mixture. Stir just until 15 to 20 minutes.) If desired, coconut extract. Stir in enough
1
⁄4 tsp. salt moistened. Spoon batter into dust with cocoa powder. Cover of the milk to reach drizzling
2 eggs, lightly beaten prepared muffin cups. and chill at least 1 hour before consistency. Drizzle cookies with
3
⁄4 cup canned pumpkin 3. Bake 18 to 20 minutes or until serving. Makes 10 servings icing; sprinkle with coconut.
2
⁄3 cup agave syrup a toothpick comes out clean. (2 truffles each). Makes 18 cookies.
1
⁄4 cup canola oil Cool in muffin cups on a wire per serving 105 cal., 4 g fat per cookie 128 cal., 5 g fat
1 recipe Cream rack 5 minutes. Remove from (0 g sat. fat), 0 mg chol., 88 mg (3 g sat. fat), 19 mg chol., 49 mg
Cheese Frosting muffin cups; cool completely sodium, 19 g carb., 2 g fiber, sodium, 20 g carb., 1 g fiber, 12 g
on wire rack. 15 g sugar, 2 g pro. sugar, 2 g pro.

Almond-Tangerine 1. Place four 6-oz. custard cups and stir over medium heat until
Panna Cotta or ramekins in a shallow baking thickened and bubbly. Remove
prep 25 minutes pan. In a small saucepan stir from heat. Stir in tangerine
chill 4 hours together 2 Tbsp. of the sugar and sections, cherries, and remaining
the gelatin. Stir in milk. Heat 1
⁄4 tsp. almond extract; cool.
3 Tbsp. sugar over medium heat until gelatin 3. To serve, immerse bottom
11⁄2 tsp. unflavored gelatin is dissolved, stirring frequently. halves of custard cups in hot
1 cup fat-free milk Remove from heat. Stir in yogurt water 10 seconds. Loosen and
1 cup plain Greek yogurt and 1⁄4 tsp. of the almond extract unmold panna cotta. Serve with
1
⁄2 tsp. almond extract until smooth. Pour mixture into sauce. Makes 4 panna cottas.
1 tsp. cornstarch custard cups. Cover and chill 4 to per panna cotta 150 cal.,
1
⁄3 cup pomegranate or 24 hours or until set. 1 g fat (1 g sat. fat), 6 mg chol.,
cranberry juice 2. For sauce, in a small saucepan 47 mg sodium, 25 g carb., 0 g fiber,
1
⁄2 cup tangerine sections stir together remaining 1 Tbsp. 24 g sugar, 9 g pro.
2 Tbsp. snipped dried tart sugar and the cornstarch. Stir
cherries in pomegranate juice. Cook

Espresso Custards
prep 25 minutes
chill 4 hours 15 minutes
2 cups fat-free milk

1 envelope unflavored
gelatin
3 egg yolks
1
⁄3 cup sugar
11⁄2 tsp. vanilla
11⁄2 tsp. instant espresso
coffee powder
Chopped chocolate-
covered espresso beans
and/or whipped topping
(optional)
1. In a small bowl sprinkle

1
⁄4 cup of the milk with gelatin.
Let stand 5 minutes. Meanwhile,
in a medium saucepan whisk
together egg yolks and sugar.
Gradually whisk in remaining
13⁄4 cups milk. Cook and stir over
medium heat just until boiling.
Remove from heat.
2. Gradually whisk about
1
⁄2 cup of the hot mixture
into gelatin mixture; return
to remaining hot mixture in
saucepan. Place saucepan in
a large bowl of ice water. Add
vanilla, stirring for a few minutes
to cool mixture. Transfer 1⁄2 cup
of the mixture to a small bowl;
stir in espresso powder.
3. Pour remaining mixture into
four 6-oz. dessert bowls, custard
cups, or glasses. Cover and chill
15 to 20 minutes. Drizzle with
espresso mixture; lightly swirl
into top of custard (tip, below).
Cover loosely and chill at least
4 hours or until set. If desired,
top with espresso beans and/or
whipped topping. Makes
4 custards.
TIP If the custard is too firm to
swirl, just drizzle the espresso
mixture over custard and spread
to cover the top.
per custard 177 cal., 3 g fat
sodium, 24 g carb., 23 g sugar,
12 g pro.

Lavender-Lemon
Pudding Cakes
prep 40 minutes bake 20 minutes
at 350°F cool 5 minutes
1 cup milk
1 Tbsp. dried lavender
3 eggs
2 lemons
6 Tbsp. granulated sugar
1
⁄4 cup all-purpose flour
1 Tbsp. butter, melted
1 Tbsp. coarse or rock sugar
1
⁄2 tsp. dried lavender
1. In a small saucepan heat milk and

the 1 Tbsp. lavender over medium
heat just until simmering. Remove
from heat; let stand 15 minutes.
Strain; discard lavender.
2. Meanwhile, preheat oven to 350°F.
Butter six 6-oz. ramekins or custard
cups and sprinkle with a little
granulated sugar; place in
a shallow baking pan.
Separate eggs. Remove
1 Tbsp. zest and squeeze
1
⁄4 cup juice from lemons.
3. In a large bowl combine
2 Tbsp. of the granulated
sugar and the flour. Stir in
lemon zest and juice and melted
butter. In a small bowl combine
egg yolks and strained milk; stir into
flour mixture until smooth.
4. In a small bowl beat egg whites
with a mixer on medium until soft
peaks form (tips curl). Gradually add
remaining 4 Tbsp. granulated sugar,
beating on high until stiff peaks form
(tips stand straight). Stir a small
amount of the egg whites into lemon
mixture to lighten. Fold in remaining
egg whites.
5. Pour batter into prepared
ramekins, filling each three-fourths
full. Bake 20 minutes or until tops
spring back when lightly touched.
Transfer ramekins to a wire rack;
cool 5 minutes. In a blender combine
coarse sugar and 1⁄2 tsp. lavender;
cover and blend until fine. Sprinkle
over cakes. Serve warm. Makes
6 cakes.
per cake 169 cal., 7 g fat (4 g sat. fat),
17 g sugar, 5 g pro.

The New Healthy
M T W Th F
a
WORKWEEK
of CLEAN
EATING
Health and wellness is more than just counting calories and upping your activity.
Kick-start a clean-eating lifestyle change this week—these meals are all prepared with
wholesome, minimally processed ingredients that will leave you feeling full and energized.

Just TELL
The Strategy: ME WHAT
to EAT
KEEP IT CLEAN Fresh, fl ash-frozen,
and/or canned
fruit (with no
added sugar)
To make clean eating manageable and
enjoyable, we’ve adopted a healthy middle Fresh, fl ash-frozen,
ground based on a few simple principles. and/or canned
vegetables
(with no added salt)
Dried and canned

beans and legumes
SKIP the PROCESSED FOOD
Swap convenience meals and products Unfl avored nuts
for minimally processed foods with short ingredient lists. and no-sugar-
added or no-salt-
added nut butters
EAT your FRUITS Eggs (ideally,

farm fresh)
and VEGGIES
Fresh produce is low in calories; full of vitamins, minerals, and fi ber;
and a great starting spot for building wholesome meals.
CUT BACK on HAPPY HOUR

and DESSERTS Lean proteins, fi sh
and seafood, and
Cocktails are mostly empty calories, and many are loaded with
sugar. Natural sugars—such as those found in fruit and dairy unprocessed meat
products—are OK, but avoid added sugar. (Check out “Cut the (ideally, free range
Sugar,” page 82, for more info and tips on reducing sugar intake.) and pasture raised)
Low-fat,
unsweetened,
plain dairy (ideally,
LOOK for SALT hormone free)
and nondairy
Read nutrition labels and pass on products with crazy amounts milks, yogurts,
of sodium. A lower calorie count is great for weight loss, and cheeses
but many processed foods have infl ated sodium levels to recoup
fl avor when fat or calories are reduced. (Try to stay under Oils, vinegars,
600 mg sodium per serving for main dishes and limit sodium low-sodium
to 300 mg or less for side dishes.) soy sauce,
and reduced-
sodium broths

MONDAY
B E R RY
Q U I N OA
CHICKEN ,
TO M ATO , A N D
CUCUMBER
SA L A D
Serve topped with 1⁄2 cup LUNCH For vinaigrette, in a pitted and halved olives.
strawberries and 1 Tbsp. Chicken, Tomato, screw-top jar combine Add vinaigrette;
In a small saucepan chopped and toasted and Cucumber 4 Tbsp. olive oil, 1⁄4 cup toss gently to coat. If
combine 1⁄4 cup rinsed and almonds. If desired, Salad cider or white wine desired, sprinkle with
drained quinoa, 1⁄4 cup drizzle with honey. Lightly sprinkle 1 lb. vinegar, 1 Tbsp. snipped 1 cup crumbled feta
milk, 1⁄4 cup water, a dash Makes 1 serving. chicken breast tenderloins fresh thyme, 1 tsp. sugar, cheese. Makes
salt, and a dash cinnamon. per serving 270 cal., with salt and ground and 1⁄4 tsp. each salt and 4 servings.
Bring to boiling; reduce 6 g fat (1 g sat. fat), 1 mg black pepper. In a large black pepper. Cover and per serving 336 cal.,
heat. Simmer, covered, chol., 177 mg sodium, 46 g skillet heat 1 Tbsp. olive shake well. In a large 23 g fat (3 g sat. fat),
15 minutes or until liquid carb., 6 g fiber, 14 g sugar, oil over medium heat. bowl combine chicken, 73 mg chol., 569 mg
is absorbed. Remove from 10 g pro. Add chicken; cook 8 to 1 medium thinly sliced sodium, 7 g carb., 2 g fiber,
heat; let stand 5 minutes. 10 minutes or until no cucumber, 2 sliced 4 g sugar, 25 g pro.
longer pink, turning once. tomatoes, and 1⁄2 cup

B L I ST E R E D
BEAN AND
B E E F ST I R - FRY
M AC A DA M I A
NUT HUMMUS
NEED AN EXTRA SNACK? FILL UP WITH

LOW-CALORIE, HIGH-SATIETY CHOICES
SUCH AS WHOLE FRUITS AND VEGETABLES
OR A FEW TABLESPOONS OF NUTS.
DINNER cook 30 seconds. Add beans are blistered and SNACK 3 Tbsp. tahini, 2 cloves
Blistered Bean meat; cook and stir onion is crisp-tender. Macadamia Nut minced garlic, 1⁄4 tsp. salt,
and Beef Stir-Fry 2 minutes. Remove from Return meat and any Hummus and if desired, 1⁄4 tsp.
In a bowl stir together wok. Add additional juices to wok. Add sauce; In a medium bowl cayenne pepper. Cover
3 Tbsp. reduced-sodium 2 tsp. oil and 1⁄2 lb. green stir to coat. Serve over combine 11⁄2 cups and process or blend
soy sauce, 2 Tbsp. cider beans to wok. Cook and 2 cups cooked rice unsalted raw macadamia until smooth. Serve
vinegar, 1 Tbsp. honey, stir over medium-high noodles and garnish nuts and enough water to with vegetables. Store in
and 1⁄4 tsp. crushed red heat 3 minutes. Remove with pickled radishes. cover. Let stand, covered, refrigerator up to 3 days.
pepper. Thinly slice from wok. Add additional Makes 4 servings 7 to 24 hours; drain. Makes 20 servings
8 oz. boneless beef sirloin 2 tsp. oil and 1⁄2 lb. beans; (11⁄4 cups each). Remove 1 tsp. zest and (2 Tbsp. each).
steak across the grain cook and stir 3 minutes. per serving 437 cal., squeeze 3 Tbsp. juice per serving 110 cal.,
into bite-size strips. In Return all beans to 10 g fat (2 g sat. fat), from 1 lemon. In a food 12 g fat (2 g sat. fat), 29 mg
an extra-large wok or wok. Add 2 cups sliced 34 mg chol., 710 mg processor or blender sodium, 2 g carb., 1 g fiber,
skillet heat 2 tsp. oil over mushrooms and 1⁄2 cup sodium, 66 g carb., 5 g combine nuts, lemon 1 g sugar, 1 g pro.
medium-high heat. Add sliced red onion; cook and fiber, 14 g sugar, 21 g pro. zest and juice, 1⁄2 cup
2 cloves minced garlic; stir 2 to 3 minutes or until water, 1⁄4 cup olive oil,

TUESDAY
BREAKFAST 1
⁄2 tsp. lemon juice; LUNCH 1
⁄2 tsp. each salt, ground Drizzle kale mixture
Eggs with Whole remove from pan. Top Southwest Kale ancho chile pepper, and with vinaigrette; toss to
Grain Bread spinach with eggs and Salad ground coriander; coat. Makes 2 servings.
In a small saucepan bring sprinkle with 1⁄2 tsp. Coarsely chop 12 oz. 1
⁄8 tsp. ground cumin; per serving 398 cal.,
1
⁄2 inch water to boiling. snipped fresh chives and Tuscan kale, stems and a dash cayenne 22 g fat (4 g sat. fat), 8 mg
Add 2 eggs; reduce heat. a dash salt. Serve with removed (should have pepper. Toss kale with chol., 618 mg sodium, 44 g
Simmer, covered, 6 to 2 toasted 1⁄2 -inch slices about 8 cups). For 12 oz. chopped cooked carb., 6 g fiber, 18 g sugar,
7 minutes. Pour off hot whole grain baguette-style vinaigrette, remove turkey, 1⁄2 cup thinly 14 g pro.
1
water; gently shake eggs fresh bread for dipping. ⁄2 tsp. zest and squeeze sliced carrot, 1⁄2 cup
1
in pan to crack shells. Fill Makes 1 serving. ⁄4 cup juice from 2 limes. red and/or yellow sweet
pan with cold water; let per serving 233 cal., In a small bowl whisk pepper strips, 1⁄3 cup
stand 30 seconds. Peel 11 g fat (3 g sat. fat), together lime zest and dried cranberries, and
1
and halve eggs. Sauté 372 mg chol., 552 mg juice; 2 Tbsp. finely ⁄4 cup toasted pumpkin
2 cups fresh spinach sodium, 18 g carb., 3 g chopped shallot; 2 Tbsp. seeds (pepitas).
leaves. Sprinkle with fiber, 2 g sugar, 17 g pro. olive oil; 1 tsp. honey;
EGGS WITH
WHOLE GRAIN
BREAD
S O U T H W E ST
K ALE SALAD
Eat Well Lose Weight

DINNER onions; 1 Tbsp. snipped open sides several times SNACK stirring every 10 minutes
Salmon in fresh oregano; 2 tsp. to secure, curving the Curried (beans may burst and
Parchment orange zest; 4 halved edges. Bake packets at Chickpeas pop during roasting).
Cut four 14-inch squares garlic cloves; and 1⁄4 tsp. 350°F in a 15×10-inch In a large bowl combine Cool. Store, covered, at
1
of parchment paper. each salt and ground baking pan 25 to ⁄4 cup olive oil, 1⁄2 Tbsp. room temperature up to
Rinse 1 lb. fresh or frozen black pepper. Spoon 30 minutes or until fish chili powder, 2 Tbsp. 3 days. Makes 9 servings
(thawed) 1⁄2 - to 1-inch- mixture onto parchment flakes easily. Serve with curry powder, and 1⁄4 tsp. (1⁄4 cup each).
thick skinless salmon squares just below 2 cups hot cooked brown garlic salt. Add 2 15-oz. per serving 129 cal.,
fillets; pat dry. Cut into centers. Top with salmon rice and, if desired, top cans chickpeas, rinsed, 8 g fat (1 g sat. fat),
four serving-size pieces. and drizzle with 4 tsp. with additional oregano. drained, and patted dry. 0 mg chol., 147 mg sodium,
In a large bowl combine olive oil. Sprinkle lightly Makes 4 servings. Spread in a 15×10-inch 13 g carb., 4 g fiber, 4 g pro.
4 cups whole baby with additional salt and per serving 384 cal., baking pan. Roast 40
carrots, sliced black pepper; top with 13 g fat (2 g sat. fat), minutes or until crisp,
mushrooms or sweet 1 medium halved and 62 mg chol., 374 mg
peppers, and/or trimmed thinly sliced orange. sodium, 39 g carb.,
fresh green beans; Fold parchment over fish 6 g fiber, 27 g pro.
1
⁄2 cup sliced green and vegetables; fold in
SA L M O N I N
PA R C H M E N T
GARLIC AND
M U STA R D
P R E TZ E L S
Weight 49
WEDNESDAY
YO G U R T
PA N C A K E S
GARLICK Y
ZUCCHINI
NOODLES
BREAKFAST skillet, spreading slightly. LUNCH starting to brown. Add crisp, turning once. Add
Yogurt Pancakes Cook 2 minutes on each Garlicky Zucchini zucchini; cook and toss to bowl with zucchini
Stir together 1⁄4 cup white side or until golden; turn Noodles with tongs 1 minute. mixture. Add 1 cup
whole wheat flour, over when surfaces are Using a spiral vegetable Transfer to a serving thinly sliced green apple;
1
⁄2 tsp. baking powder, bubbly and edges slightly slicer or vegetable peeler, bowl. Add 1⁄2 cup broken toss gently to combine.
and a dash salt. In dry. Top pancakes with cut 2 medium trimmed walnuts to skillet; cook Top with 4 oz. broken
1
another small bowl ⁄2 cup sautéed apple and zucchini or yellow squash and stir 1 to 2 minutes soft goat cheese (chèvre).
combine 1 egg and sprinkle with cinnamon. into long thin strands. or until toasted. Add Makes 6 servings.
1
⁄4 cup plain Greek If desired, drizzle with (If desired, cut strands to bowl with zucchini. per serving 217 cal.,
yogurt. Stir egg mixture 11⁄2 Tbsp. pure maple with kitchen scissors.) Sprinkle with 1⁄2 tsp. salt 18 g fat (4 g sat. fat),
into flour mixture just syrup. Makes 1 serving. In an extra-large skillet and 1⁄4 tsp. crushed red 13 mg chol., 405 mg
until moistened. Use an per serving 294 cal., 10 g heat 2 Tbsp. olive oil over pepper. Add additional sodium, 9 g carb., 2 g fiber,
oil mister to coat a large fat (2 g sat. fat), 189 mg chol., medium-high heat. Add 1 Tbsp. olive oil to skillet. 5 g sugar, 8 g pro.
skillet; heat over medium 627 mg sodium, 38 g carb., 6 cloves smashed halved Add 4 thin slices torn
heat. For each pancake, 5 g fiber, 12 g sugar, 16 g pro. garlic; cook and stir prosciutto; cook 1 minute
pour 2 Tbsp. batter into 2 minutes or until or until browned and

WA R M B R U S S E L S
S P R O U T S SA L A D
WITH CHICKEN
BA N A N A- DA R K
C H O C O L AT E
S M O OT H I E
B OW L S
DINNER heat. Add one 9-oz. sage; pour over sprouts SNACK Makes 4 servings
Warm Brussels pkg. shaved Brussels mixture. Cook and stir Banana-Dark (1⁄2 cup each).
Sprouts Salad sprouts, 1⁄2 cup thinly 1 minute more. Serve Chocolate per serving 170 cal.,
with Chicken sliced red onion, and warm sprouts mixture Smoothie Bowls 7 g fat (3 g sat. fat), 8 mg
Sprinkle 11⁄4 lb. skinless, 1
⁄2 cup thinly sliced with sliced chicken; In a blender combine sodium, 24 g carb., 3 g
boneless chicken breast celery. Cook, covered, 2 small peeled, quartered, 2 ripe bananas, 1 cup fiber, 15 g sugar, 6 g pro.
halves with salt and 4 to 6 minutes or until and sliced oranges; 1⁄4 cup (8 oz.) soft, silken-style
ground black pepper. sprouts are crisp-tender, chopped toasted walnuts; tofu, 2 Tbsp. honey,
Grill chicken, covered, stirring occasionally. and additional sage. 1 tsp. vanilla, and a dash
over medium heat In a small bowl whisk Makes 4 servings. cinnamon. Cover and
12 to 15 minutes or until together additional per serving 399 cal., blend until smooth; if
done (165°F), turning 2 Tbsp. olive oil, 1⁄4 cup 22 g fat (3 g sat. fat), desired, chill. Before
once. Meanwhile, in a cider vinegar, 1 Tbsp. 103 mg chol., 471 mg serving, top with
large skillet heat 2 Tbsp. Dijon-style mustard, sodium, 14 g carb., 5 g chopped dark chocolate
olive oil over medium and 2 tsp. snipped fresh fiber, 7 g sugar, 36 g pro. and additional banana.

THURSDAY
BREAKFAST or twice. Transfer to cooking and lifting until LUNCH arugula, and 1 cup
Frittata with a bowl. Gently stir in nearly set. Sprinkle Tuscan Tuna halved grape or cherry
Tomatoes additional 1 Tbsp. basil. with 1⁄4 cup shredded Salad tomatoes; toss gently to
In a bowl combine In same skillet cook Parmesan cheese. Place Remove 1 tsp. zest and combine. Season to taste
1
8 lightly beaten eggs, ⁄2 cup chopped skillet under preheated squeeze 3 Tbsp. juice with salt and pepper.
1
⁄2 cup milk, 1⁄4 cup artichoke hearts and broiler 4 to 5 inches from from 1 lemon. In a large Makes 2 servings
1
chopped thinly sliced ⁄2 cup chopped onion heat. Broil 1 to bowl combine one 15-oz. (4 cups each).
prosciutto, 1 Tbsp. 4 minutes, stirring 2 minutes. Top with can no-salt-added rinsed per serving 398 cal.,
snipped fresh basil, occasionally. Pour egg tomato mixture. If and drained cannellini 8 g fat (0 g sat. fat), 63 mg
1
⁄4 tsp. salt, and 1⁄8 tsp. mixture over artichoke desired, garnish with (white kidney) beans, chol., 427 mg sodium, 36 g
ground black pepper. In a mixture. Cook over additional basil. Makes two 5-oz. cans undrained carb., 10 g fiber, 6 g sugar,
large broiler-proof skillet medium heat. As mixture 6 servings. albacore tuna packed 46 g pro.
heat 2 Tbsp. olive oil over sets, run a spatula per serving 187 cal., in oil, and 1⁄2 cup thinly
medium heat. Add 2 cups around edges of skillet, 13 g fat (4 g sat. fat), sliced red onion. Add
cherry tomatoes; cook lifting egg mixture so 254 mg chol., 314 mg lemon zest and juice,
1 minute, stirring once uncooked portion flows sodium, 6 g carb., 2 g fiber, 4 cups lightly packed
underneath. Continue 4 g sugar, 12 g pro.
TUSCAN
TUNA
SA L A D
FR I T TATA
WITH
TO M ATO E S

DINNER meat; cook 2 to 3 minutes Season to taste with SNACK your hands, massage
Maple-Pork or just until slightly additional salt and Kale Chips oil and seasonings into
Wilted Salad pink in center, turning pepper. Pour dressing Line two large baking kale until well coated.
In a large bowl combine once. Remove meat from over spinach mixture; sheets with parchment Arrange in a single layer
8 cups fresh baby skillet. For dressing, in toss to coat. Add pork paper. Remove and on prepared baking
spinach; 11⁄2 cups peeled, skillet heat additional and top salad with 1⁄4 cup discard thick stems from sheets and bake
seeded, and chopped 1 Tbsp. oil over medium toasted almonds. Makes 1 bunch kale. Tear leaves 20 minutes at 300°F;
cucumber; and 1⁄3 cup heat. Add 2 Tbsp. finely 4 servings. into bite-size pieces. stir gently. Bake 2 to
thin wedges of red onion. chopped shallot; cook per serving 265 cal., Rinse kale pieces and 4 minutes more or until
Sprinkle 12 oz. trimmed and stir 2 minutes or 11 g fat (2 g sat. fat), dry in a salad spinner or completely dry and crisp;
and sliced 1⁄4-inch-thick until tender. Stir in 1⁄4 cup 55 mg chol., 234 mg pat dry. In a large bowl cool. Makes 2 servings
pork tenderloin with each cider vinegar and sodium, 20 g carb., 3 g combine kale, 1 Tbsp. (1 cup each).
1
⁄4 tsp. each salt and maple syrup. Simmer, fiber, 14 g sugar, 21 g pro. olive oil, 1⁄4 tsp. each salt per serving 144 cal.,
pepper. In a large skillet uncovered, 11⁄2 to and ground black pepper, 8 g fat (2 g sat. fat), 0 mg
heat 1 Tbsp. olive oil over 2 minutes or until and if desired, 1⁄8 tsp. chol., 356 mg sodium, 16 g
medium-high heat. Add slightly thickened. cayenne pepper. Using carb., 4 g fiber, 4 g sugar,
8 g pro.
Mix and match frittatas and salads. Use seasonal ingredients,

clean out your crisper, and/or take advantage
of produce sales and bumper crops from the garden.
MAPLE-PORK
W I LT E D
SA L A D
K ALE
CHIPS
FRIDAY
GREENS AND
BA R L E Y SA L A D
Batch-cook your barley for easy

salad assembly. Make this salad to
your liking: easily swap the barley for
wheat berries, quinoa, or farro.
S O U T H W E ST
B R E A K FA ST
WRAP
BREAKFAST stirring, until eggs begin 1 slice crumbled bacon, LUNCH salt, and 1⁄8 tsp. cayenne
Southwest to set on bottom and and if desired, hot pepper Greens and pepper. Cover and shake
Breakfast Wrap around edges. Using a sauce and/or snipped Barley Salad well. Drizzle dressing
Use an oil mister to spatula or large spoon, fresh cilantro; roll up. If Divide 4 cups torn over salads and sprinkle
coat a medium nonstick lift and fold partially desired, serve with fresh assorted greens, with 1⁄4 cup chopped
skillet; heat skillet over cooked eggs so that salsa. Makes 1 serving. 2 cups coarsely chopped toasted walnuts. Makes
medium heat. Add uncooked portion flows per serving 328 cal., cauliflower, 2 thinly 4 servings (21⁄4 cups
3 Tbsp. chopped sweet underneath. Continue 16 g fat (5 g sat. fat), sliced carrots, and 1 cup salad each).
pepper, 1⁄8 tsp. cumin, cooking 2 to 3 minutes 380 mg chol., 558 mg cooked barley among per serving 226 cal.,
and if desired, 1⁄8 tsp. or until eggs are cooked sodium, 25 g carb., 4 g four plates or bowls. For 12 g fat (2 g sat. fat),
crushed red pepper; cook through but still glossy fiber, 4 g sugar, 20 g pro. dressing, in a screw-top 202 mg sodium, 28 g carb.,
and stir 3 minutes or and moist. Spoon onto jar combine 1⁄4 cup red 5 g fiber, 12 g sugar,
until tender. Add 2 lightly one 8-inch whole wheat wine vinegar, 2 Tbsp. 4 g pro.
beaten eggs. Cook over flour tortilla. Top with olive oil, 2 Tbsp. honey,
medium heat, without 2 Tbsp. chopped tomato, 1 tsp. paprika, 1⁄4 tsp.

I TA L I A N
R OA ST E D
CHICKEN AND
V E G G I E TO S S
VA N I L L A B E A N
MASCARPONE
DINNER 8 oz. fresh mushrooms, cool enough to handle. Italian seasoning. Serve SNACK
Italian Roasted 3 cups 1-inch chunks Transfer vegetables to escarole with chicken Vanilla Bean
Chicken and zucchini, and 1 cup a bowl. Remove and and vegetables. Drizzle Mascarpone
Veggie Toss 1-inch chunks sweet discard chicken skin and with balsamic mixture In a small bowl combine
Use an oil mister to pepper to carrots and bones. Shred chicken and sprinkle with 1⁄4 cup 2 Tbsp. mascarpone
coat a shallow roasting onion. Drizzle chicken using two forks and add shaved Parmesan cheese. cheese and 1⁄4 tsp. vanilla
pan. Arrange 2 bone-in and vegetables with any juices in pan; toss. Makes 4 servings. bean paste. Serve with
chicken breast halves, 2 Tbsp. olive oil and Meanwhile, braise or per serving 329 cal., fruit for dipping. Makes
skin sides up, in one half sprinkle with 1⁄4 tsp. each grill 1 quartered head 15 g fat (3 g sat. fat), 1 serving.
of prepared pan. In other salt and ground black escarole or romaine 77 mg chol., 326 mg per serving 150 cal.,
half of pan arrange 1 cup pepper. Roast 25 minutes lettuce. In a small sodium, 15 g carb., 3 g 12 g fat (7 g sat. fat),
peeled fresh carrots and more or until chicken bowl whisk together fiber, 8 g sugar, 33 g pro. 40 mg chol., 11 mg sodium,
1 medium halved and is done (170ºF) and additional 1 Tbsp. 7 g carb., 1 g fiber, 5 g
wedged onion. Roast vegetables are tender. oil, 2 Tbsp. balsamic sugar, 1 g pro.
25 minutes at 375ºF. Add Set chicken aside until vinegar, and 1 tsp. dried

The New Healthy
CHICKPEA
EVERYTHING
In a world of meat alternatives, protein-

and fiber-packed chickpeas
(aka garbanzo beans) reign supreme.

CHICKPEA AND
PA R S L E Y S A L A D ,
PAG E 5 8
Hold up—save
that canned
bean liquid.
The liquid
from canned
chickpeas,
dubbed
“aquafaba,”
can be used
in place of
egg whites or
pasteurized
liquid egg
whites to
make eggless
(and low-fat)
meringues and
homemade
marshmallows.
Chickpea 2 cups fresh Italian parsley over medium heat. Add chickpeas Spiced Apple
and Parsley Salad leaves and cook 15 minutes or until and Chickpea Muffins
PICTURED ON PAGE 57. 1
⁄4 cup olive oil crisp, stirring frequently; cool. prep 30 minutes
start to finish 40 minutes 2 tsp. ground cumin 3. Add chickpeas to celery bake 16 minutes at 375°F
Salt and ground black mixture; stir in parsley, the cool 5 minutes
1
2 cups bias-sliced celery pepper ⁄4 cup oil, and cumin. Season
1
⁄4 red onion, cut into thin to taste with salt and pepper. If 2 cups all-purpose flour
wedges 1. In a medium bowl combine desired, cover and chill up to 2 tsp. baking powder
9 Tbsp. lemon juice celery and onion. Drizzle with 24 hours. Stir before serving. 11⁄2 tsp. apple pie spice
(3 lemons) lemon juice; toss to coat. Let Makes 6 servings (2⁄3 cup each). 1
⁄4 tsp. salt
2 tsp. olive oil stand 30 minutes. per serving 220 cal., 13 g fat 1 cup chopped apples
2 15-oz. cans chickpeas, 2. Meanwhile, in a large cast-iron (2 g sat. fat), 583 mg sodium, 22 g 2 eggs, lightly beaten
rinsed and drained or heavy skillet heat the 2 tsp. oil carb., 6 g fiber, 4 g sugar, 6 g pro. 11⁄4 cups packed brown sugar
1 cup canned chickpeas,
rinsed, drained,
and mashed
1
⁄2 cup plain low-fat yogurt
1
applesauce
1
⁄4 cup butter, melted
Turbinado (raw) sugar
(optional)
1. Preheat oven to 375°F. Line

sixteen 21⁄2 -inch muffin cups
with paper bake cups. Lightly
coat bake cups with nonstick
cooking spray.
2. In a large bowl stir together
first four ingredients (through
salt). Add apples; toss to coat. In
a medium bowl combine next six
ingredients (through butter). Add
egg mixture all at once to flour
mixture. Stir just until moistened
(batter should be lumpy). Spoon
batter into prepared muffin cups.
If desired, sprinkle lightly with
turbinado sugar.
3. Bake 16 to 18 minutes or until
light golden and a toothpick
comes out clean. Cool in muffin
cups on wire racks 5 minutes.
Remove from muffin cups. Serve
warm. Makes 16 muffins.
per muffin 181 cal., 4 g fat
sugar, 4 g pro.
SPICED APPLE AND

C H I C K P E A M U FFI N S

TRY THIS WITH Farro, Chickpeas, 1
⁄4 cup olive oil 2. In a large bowl combine
and Greens 2 Tbsp. lemon juice farro mixture and next five
1 CUP COOKED start to finish 30 minutes 1 clove garlic, minced

Salt and ground
ingredients (through garlic).
Season to taste with salt and
WHEAT BERRIES 1 cup farro

1 15-oz. can chickpeas,
black pepper
1 cup crumbled feta
pepper. Top with cheese. Makes
4 servings (11⁄2 cups each).
undrained cheese (4 oz.) per serving 461 cal., 21 g fat
OR BARLEY (AND 2 cups loosely packed (6 g sat. fat), 25 mg chol., 419 mg
fresh hearty greens, 1. Cook farro according to sodium, 51 g carb., 8 g fiber, 5 g
SKIP STEP 1). such as mustard or kale, package directions. Drain sugar, 16 g pro.
coarsely chopped chickpeas in a colander. Drain
1 cup grape or cherry farro over chickpeas and
tomatoes, halved rinse with cold water to cool;
drain well.

Spicy
Chickpea Stew
prep 25 minutes
cook 10 minutes
stand 5 minutes
1 Tbsp. olive oil

1
⁄3 cup finely chopped onion
1
⁄2 tsp. salt
1
⁄2 tsp. smoked paprika
1
⁄2 tsp. chili powder
1
⁄2 tsp. ground cumin
1
⁄4 tsp. freshly ground black
pepper
1
⁄8 tsp. cayenne pepper
1 28-oz. can diced tomatoes,
undrained
1 15-oz. can chickpeas or
cannellini (white kidney)
beans, rinsed and drained
1 14.5-oz. can vegetable
or chicken broth
1
⁄2 cup raisins
1
⁄2 cup couscous
1
⁄4 cup slivered almonds or
1
⁄2 cup coarsely chopped
almonds, toasted
Snipped fresh parsley or
mint (optional)
1. In a large saucepan heat

oil over medium heat. Add
onion and garlic; cook 5 minutes
or until onion is tender and
just starting to brown, stirring
occasionally. Stir in next six
ingredients (through cayenne
pepper). Cook and stir
30 seconds more.
2. Stir in next four ingredients
(through raisins). Bring to
boiling; reduce heat. Simmer,
covered, 10 minutes. Stir in
couscous. Remove from heat.
Let stand, covered, 5 minutes.
Top servings with almonds and,
if desired, parsley and/or plain
Greek yogurt. Makes 4 servings
(11⁄2 cups each).
(1 g sat. fat), 1,166 mg sodium,
61 g carb., 6 g fiber, 17 g sugar,
11 g pro.
Chicken 1 cup cooked chicken breast 3. In a medium bowl combine oil, 1 Tbsp. Dijon-style mustard,
and Chickpea 1
⁄2 cup Sesame-Dijon Dressing lemon juice, garlic, and and 1⁄4 tsp. salt. Store leftover
Buddha Bowls 1
⁄2 cup Bombay- or falafel- remaining 1⁄4 tsp. salt. Add kale; dressing in refrigerator up to
prep 35 minutes spiced crunchy chickpeas toss and rub kale leaves gently 3 days.
roast 20 minutes at 425°F with your fingers until well TO MAKE AHEAD Prepare as
1. Preheat oven to 425°F. In a coated and starting to look wilted directed through Step 2. Place
2 cups 3⁄4 -inch cubes 3-qt. baking dish combine squash and glossy. squash mixture and green beans
butternut squash and shallots. Drizzle with oil and 4. Divide squash mixture, green in separate airtight containers
2 medium shallots, cut into sprinkle with 1⁄4 tsp. of the salt beans, kale mixture, and chicken and chill up to 24 hours. Prepare
thin wedges and all the pepper; toss to coat. among bowls. Drizzle with Sesame-Dijon Dressing as
2 tsp. olive oil Roast 20 to 25 minutes or until Sesame-Dijon Dressing and top directed; place in an airtight
1
⁄2 tsp. salt squash is tender, stirring twice. with chickpeas. Makes container and chill up to
1
⁄8 tsp. black pepper 2. Meanwhile, in a medium 4 servings (11⁄2 cups each). 24 hours. Continue as directed
11⁄2 cups halved, trimmed (if saucepan cook green beans, SESAME-DIJON DRESSING in Step 3.
desired) fresh green beans covered, in a small amount of In a bowl whisk together 1⁄2 cup per serving 321 cal., 14 g fat
1 Tbsp. lemon juice boiling water 6 to 8 minutes or each tahini (sesame seed paste) (2 g sat. fat), 30 mg chol., 530 mg
2 cloves garlic, minced just until tender; drain. Rinse and water, 3 Tbsp. each lemon sodium, 34 g carb., 6 g fiber, 11 g
4 cups torn fresh kale with cold water; drain again. juice and honey, 2 Tbsp. olive sugar, 20 g pro.

Falafel and
Vegetable Pitas
1 lemon
1 15-oz. can reduced-
sodium chickpeas, rinsed
and drained
2 Tbsp. whole wheat flour
Italian parsley
3 cloves garlic, sliced
1
⁄2 tsp. ground coriander
1
⁄4 tsp. salt
1
1
2 whole grain pita bread
rounds, halved crosswise
3
⁄4 cup fresh spinach
8 thin slices roma tomato
1
⁄2 cup thinly sliced cucumber
1 recipe Yogurt Sauce
1. Remove 2 tsp. zest and squeeze

2 Tbsp. juice from lemon. In a
food processor combine lemon
zest and juice and next eight
ingredients (through cumin).
Cover and process until finely
chopped and mixture just holds
together (should be some visible
pieces of chickpeas). Shape into
four 1⁄2 -inch-thick oval patties.
2. Coat a large nonstick skillet
with nonstick cooking spray; heat
over medium-high heat. Add
patties; cook 4 to 6 minutes
or until browned and heated
through, turning once.
3. Fill pita pockets with spinach,
tomato, and cucumber. Add
chickpea patties and top with
Yogurt Sauce. Makes
4 sandwiches.
YOGURT SAUCE In a small
bowl stir together 1⁄2 cup plain
fat-free yogurt, 2 Tbsp. snipped
fresh Italian parsley, and 1⁄8 tsp.
each salt and black pepper.
per sandwich 217 cal., 3 g fat
sugar, 11 g pro.

Socca
prep 25 minutes
stand 15 minutes
broil 8 minutes
1 cup chickpea flour

1
1
⁄2 tsp. smoked paprika
1 cup water
2 Tbsp. olive oil
2 tsp. olive oil
Plain Greek yogurt
(optional)
Purchased harissa paste
(optional)
1. In a medium bowl stir together

flour, garlic, salt, and paprika.
Whisk in the water and the
2 Tbsp. oil until smooth. Let
stand 15 minutes.
2. Preheat broiler. In a 10-inch
cast-iron or heavy oven-going
skillet heat 1 tsp. of the oil
3 inches from heat 5 minutes.
Remove and add half of the
batter (about 3⁄4 cup), carefully
spreading with an offset spatula
or back of a spoon. Broil
4 minutes or until dark brown
in some areas. Transfer to paper
towels. Repeat with remaining
1 tsp. oil, heating skillet 1 minute
before adding remaining batter.
Tear into pieces or cut rounds
in half. If desired, stir together
Greek yogurt and harissa paste
and serve with socca. Makes
4 servings (1⁄2 socca each).
TIP Serve socca at room
temperature. Or if you prefer to
serve it warm, preheat oven to
350°F. Place socca on a baking
sheet and reheat 5 minutes.
sugar, 5 g pro.
Socca is an Italian, pancake-like flatbread made from chickpea fl our. Chickpea fl our
(also known as garbanzo bean flour, besan, or gram flour) is made from fi nely ground
chickpeas and is naturally gluten free with a high protein content. Look for it in the
natural foods section of large grocery stores or at natural foods stores.

CHICKPEA
A L FR E D O W I T H
SPRING VEGGIES
Chickpea Alfredo
with Spring Veggies
1
⁄3 cup unsalted raw cashews
12 oz. dried whole grain or
brown rice fettuccine
1 cup sliced fresh asparagus
2 cups lightly packed fresh
spinach or arugula
1
⁄2 cup frozen peas,
slightly thawed
11⁄4 cups water
1
⁄4 cup chickpea flour
1 Tbsp. lemon juice
2 tsp. olive oil
2 cloves garlic, minced
1 CHICKPEA
1
⁄2 tsp. freshly ground R I B O L L I TA
WITH HERBED
black pepper C R O U TO N S
2 Tbsp. snipped fresh basil
and/or parsley (optional)
Shaved Parmesan cheese Chickpea Ribollita 1. Prepare Herbed Croutons. Meanwhile, in
(optional) with Herbed Croutons a Dutch oven heat oil over medium heat. Add
prep 30 minutes cook 40 minutes prosciutto; cook and stir until browned and crisp.
1. In a small bowl combine Drain on paper towels, reserving drippings in
cashews and enough boiling 1 recipe Herbed Croutons Dutch oven. Add leeks to reserved drippings; cook
water to cover. Let stand, 2 tsp. olive oil and stir 4 minutes or until softened. Add garlic;
covered, 20 minutes; drain. Rinse 2 oz. thinly sliced prosciutto, chopped cook and stir 1 minute more.
and drain again. Meanwhile, 2
⁄3 cup thinly sliced leeks 2. Add 1 cup water and next seven ingredients
cook pasta according to package 4 cloves garlic, minced (through crushed red pepper). Bring to boiling,
directions, adding asparagus the 2 15-oz. cans chickpeas, rinsed and drained stirring occasionally. Reduce heat. Simmer,
last 3 minutes and spinach and 1 28-oz. can no-salt-added whole peeled covered, 30 minutes, adding Brussels sprouts the
peas the last 1 minute; drain. tomatoes, undrained and cut up last 5 minutes.
2. In a small saucepan whisk 3 cups reduced-sodium chicken broth 3. Remove and discard bay leaf. Stir in basil
together the 11⁄4 cups water and 1 bay leaf and/or parsley and half of the croutons; let stand
flour until smooth (mixture 2 tsp. herbes de Provence 5 minutes. Sprinkle servings with cheese,
may be a bit foamy). Cook and 1
⁄2 tsp. freshly ground black pepper prosciutto, and remaining croutons. Makes
stir over medium heat just 1
⁄4 to 1⁄2 tsp. crushed red pepper 6 servings (11⁄2 cups each).
until bubbly. 8 oz. Brussels sprouts, trimmed and very per serving 380 cal., 15 g fat (3 g sat. fat), 10 mg
3. For sauce, in a blender thinly sliced (3 cups) chol., 832 mg sodium, 47 g carb., 10 g fiber, 9 g sugar,
combine soaked cashews, 1
⁄2 cup snipped fresh basil and/or parsley 16 g pro.
flour mixture, and next five 3 Tbsp. grated Parmesan cheese
ingredients (through pepper).
Cover and pulse several times;
blend 5 minutes or until smooth.
If desired, stir in herb(s).
4. Transfer pasta mixture to HERBED CROUTONS
a serving dish. Drizzle with Cut 8 oz. ciabatta bread combine ¼ cup olive oil, Spoon herb mixture over
sauce; toss to coat. Sprinkle with into 1-inch cubes (5 cups). 3 Tbsp. snipped fresh bread cubes; toss to coat
additional black pepper and, if Spread cubes on a parsley, 2 Tbsp. each evenly. Return to baking
desired, cheese. Makes 15×10-inch baking pan. snipped fresh chives and sheet. Bake 13 to 15 minutes
6 servings (1 cup each). Bake at 350°F 10 minutes. basil, 1 tsp. lemon juice, and more or until croutons are
per serving 290 cal., 7 g fat (1 g Meanwhile, in a blender 1 clove minced garlic. Cover crisp and edges are golden,
sat. fat), 190 mg sodium, 49 g carb., or small food processor and blend until smooth. stirring once. Makes 4 cups.

The New Healthy
ON the
PULSE
Let’s give it up for pulses. These (budget-friendly!)
dried seeds of plants in the legume family—lentils,
beans, chickpeas, and peas—are high protein
and brimming with fiber and micronutrients.

Garnish this
Southern
favorite
with lime
wedges, fresh
parsley, and/
or bottled
hot pepper
sauce, and
serve with
hot rice.
SAU SAG E A N D
CANNELLINI BEAN B L AC K- E Y E D P E A
P E N N E , PAG E 69 JA M BA L AYA , PAG E 6 8

Black-Eyed Pea 3. Serve jambalaya over rice. 11⁄2 tsp. dried Italian occasionally. Add garlic; cook
Jambalaya Sprinkle with green onions and, seasoning, crushed and stir 1 minute. Add meat,
PICTURED ON PAGE 67. if desired, parsley and hot pepper 1
⁄2 tsp. black pepper chili powder, Italian seasoning,
start to finish 1 hour sauce. Makes 6 servings (11⁄3 cups 1 14.5-oz. can 50% less and pepper. Cook 3 to 4 minutes
jambalaya + 1⁄3 cup rice). sodium beef broth more or until meat is browned.
8 oz. fresh or frozen small per serving 274 cal., 7 g fat 1 14.5-oz. can no-salt-added 2. Stir in broth, tomatoes, tomato
shrimp in shells (2 g sat. fat), 95 mg chol., 513 mg diced tomatoes, undrained sauce, and 1⁄2 tsp. salt. Bring to
8 oz. dried black-eyed peas, sodium, 32 g carb., 6 g fiber, 7 g 1 8-oz. can no-salt-added boiling. Stir in pasta; reduce
rinsed and drained sugar, 20 g pro. tomato sauce heat. Simmer 10 minutes or just
4 cups cold water 6 oz. dried multigrain rotini until pasta is tender, stirring
2 tsp. olive oil or fusilli pasta frequently. Stir in beans and
1
⁄2 cup chopped white onion Rotini with Beef 1 15-oz. can red kidney corn. Simmer, covered, 3 to
1
⁄2 cup chopped celery and Beans beans, rinsed and drained 4 minutes or until heated
1
⁄2 cup chopped green sweet start to finish 55 minutes 1 10-oz. pkg. frozen whole through. If desired, sprinkle
pepper kernel corn, thawed servings with cheese and/or
8 oz. skinless, boneless 1Tbsp. olive oil Shredded sharp cheddar parsley. Makes 6 servings
chicken thighs, cut into 1cup chopped onion cheese and/or snipped (11⁄3 cups each).
1
⁄2 -inch pieces 2cloves garlic, minced fresh parsley (optional) per serving 399 cal., 9 g fat
4 oz. andouille or New 11⁄4lb. boneless beef sirloin (2 g sat. fat), 63 mg chol., 629 mg
Orleans-style sausage, steak, trimmed and cut 1. In a large skillet heat oil sodium, 50 g carb., 10 g fiber, 9 g
halved lengthwise and into bite-size strips over medium-high heat. Add sugar, 33 g pro.
sliced diagonally 2 to 3 tsp. chili powder onion; cook 3 minutes, stirring
1
⁄4 cup no-salt-added
tomato paste
1 14.5-oz. can no-salt-
R OT I N I
added stewed tomatoes, WITH
undrained BEEF AND
1 cup reduced-sodium BEANS
chicken broth
1 Tbsp. salt-free Cajun or
Creole seasoning
2 cups hot cooked
brown rice
Green onions, thinly sliced
1. Thaw shrimp if frozen. In a

Dutch oven bring black-eyed peas
and the water to boiling; reduce
heat. Simmer, covered,
45 minutes or until tender; drain.
2. Meanwhile, peel and devein
shrimp, leaving tails intact if
desired. Rinse shrimp; pat dry.
In a large skillet heat oil over
medium heat. Add white onion,
celery, and sweet pepper; cook
5 to 7 minutes or until vegetables
are tender, stirring occasionally.
Add chicken and sausage; cook
and stir 5 to 6 minutes or until
starting to brown. Stir in tomato
paste; cook 2 minutes more.
Stir in tomatoes, broth, Cajun
seasoning, and cooked black-eyed
peas. Bring just to boiling. Stir in
shrimp. Simmer 2 to 3 minutes or
until shrimp are opaque.

Sausage and BBQ
S LO P PY
Cannellini Bean Penne JOE CUPS
PICTURED ON PAGE 67.
prep 20 minutes
slow-cook 6 to 7 hours (low)
or 3 to 31⁄2 hours (high) +
25 minutes
Cut the
8 oz. uncooked bulk spicy sugar by
turkey sausage 14 grams
1 medium sweet onion, per serving
thinly sliced when you
2 cloves garlic, minced make your
2 14.5-oz. cans fire-roasted own BBQ
diced tomatoes, undrained sauce—see
1 15-oz. can cannellini recipe,
(white kidney) beans, page 92.
rinsed and drained
1
⁄2 cup dry white wine
or reduced-sodium
chicken broth
1 tsp. dried oregano,
crushed
1
⁄2 tsp. paprika
6 to 8 oz. no-boil, no-drain
penne pasta, such as
Barilla Pronto
1
⁄2 to 3⁄4 cup shredded or
thinly sliced smoked or
part-skim mozzarella
cheese (2 to 3 oz.)
1
⁄4 cup snipped fresh parsley
Shredded Parmesan
cheese (optional)
1. In a large nonstick skillet

cook sausage, onion, and garlic
over medium heat until meat is
browned. Drain off any fat.
2. In a 31⁄2 - or 4-qt. slow cooker
combine sausage mixture and
next five ingredients (through
paprika). Cover and cook on BBQ Sloppy Joe Cups 1
⁄2 cup frozen whole kernel 1 Tbsp. of the batter into each
low 6 to 7 hours or high 3 to prep 25 minutes corn, thawed prepared muffin cup. Top each
31⁄2 hours. bake 16 minutes at 400°F 1
⁄2 cup shredded cheddar with about 1⁄4 cup of the meat
3. If using low, turn to high. cool 5 minutes cheese (2 oz.) mixture and about 1 Tbsp. more
Stir in pasta. Cover and cook Honey (optional) of the batter.
20 minutes or just until pasta is 12 oz. 90% or higher lean 4. Bake 15 minutes or until
tender, stirring occasionally. Top ground beef 1. Preheat oven to 400°F. Line golden. Sprinkle with cheese;
with mozzarella cheese. Cover 1
⁄2 cup chopped onion twelve 21⁄2 -inch muffin cups with bake 1 minute more. Cool in
and cook 5 minutes more or 1
⁄2 15-oz. can (2⁄3 cup) foil bake cups. muffin cups on a wire rack
until cheese is melted. Sprinkle pinto beans, rinsed 2. In a large skillet cook ground 5 minutes. Serve warm and,
servings with parsley and, if and drained beef and onion over medium heat if desired, drizzle with honey.
desired, Parmesan. Makes 2
⁄3 cup barbecue sauce until meat is browned. Drain Makes 6 servings (2 each).
6 servings (11⁄3 cups each). 1 egg, lightly beaten off any fat. Stir in beans and per serving 382 cal., 11 g fat
per serving 310 cal., 7 g fat 1 8.5-oz. pkg. corn barbecue sauce. (4 g sat. fat), 78 mg chol., 797 mg
(2 g sat. fat), 30 mg chol., 829 mg muffin mix 3. In a medium bowl combine sodium, 51 g carb., 2 g fiber, 17 g
sodium, 44 g carb., 8 g fiber, 7 g 1
⁄3 cup milk egg, muffin mix, milk, and sour sugar, 20 g pro.
sugar, 18 g pro. 1
⁄4 cup light sour cream cream; stir in corn. Spoon about

Asparagus-White Bean 1. Preheat broiler. In an extra-large broiler-
Gratin proof skillet (tip, right) combine half-and-
start to finish 25 minutes half, lemon zest, garlic, and salt. Stir in
beans and 1⁄2 cup of the cheese. Bring to
TO MAKE
1
1
cup half-and-half
Tbsp. lemon zest
boiling; reduce heat. Simmer, uncovered,
3 to 5 minutes or until slightly thickened.
YOUR SKILLET
1
2
⁄4
cloves garlic, minced
tsp. kosher salt
2. Meanwhile, divide asparagus into five
or six bundles and wrap with prosciutto.
BROILER-
2 15- to 19-oz. cans cannellini (white
kidney) beans, rinsed and drained
Place bundles on top of bean mixture.
Sprinkle with remaining 1⁄4 cup cheese.
AND OVEN-
3
⁄4 cup finely shredded Parmesan
cheese (3 oz.)
Broil 4 to 6 inches from heat 8 to
10 minutes or until asparagus is tender
PROOF, WRAP
1 lb. fresh asparagus, trimmed
3 to 4 oz. thinly sliced prosciutto
and blistered. Makes 4 servings.
THE HANDLE IN
55 mg chol., 1,351 mg sodium, 33 g carb., 10 g
fiber, 4 g sugar, 25 g pro. HEAVY FOIL.
To soften tortillas, stack them between
paper towels and microwave 30 to 40 seconds.
Pumpkin, Bean, and

Chicken Enchiladas
prep 35 minutes
2 tsp. olive oil

1
⁄2 cup chopped onion
1 fresh jalapeño chile pepper,
seeded and finely chopped
(tip, page 19)
1 15-oz. can pumpkin
1 tsp. chili powder
1
⁄2 tsp. salt
1
1 cup canned no-salt-added
red kidney beans, rinsed
and drained
11⁄2 cups shredded cooked
chicken breast
1
⁄2 cup shredded part-skim
mozzarella cheese (2 oz.)
8 6-inch white corn tortillas,
softened (tip, below left)
Pico de gallo, salsa, and/or
lime wedges (optional)
1. Preheat oven to 400°F. Lightly

coat a 2-qt. rectangular baking
dish with nonstick cooking spray. In
a medium saucepan heat oil over
medium-high heat. Add onion and
jalapeño pepper; cook 5 minutes
or until onion is tender, stirring
occasionally. Stir in pumpkin,
11⁄2 cups water, the chili powder,
salt, and cumin; heat through. If
needed, stir in additional water
(up to 1⁄4 cup) to reach desired
consistency.
2. In a large bowl slightly mash
beans with a fork. Stir in half of the
pumpkin mixture, the chicken, and
1
⁄4 cup of the cheese.
3. Spoon a generous 1⁄3 cup bean
mixture onto each tortilla; roll up
tortillas. Place, seam sides down, in
prepared baking dish. Pour remaining
pumpkin mixture over tortilla rolls.
4. Bake, covered, 15 minutes.
Sprinkle with remaining 1⁄4 cup
cheese. Bake, uncovered, 10 minutes
more or until heated through. If
desired, serve with pico de gallo,
salsa, and/or lime wedges. Makes
4 servings (2 enchiladas each).
sugar, 28 g pro.

Mushroom-Lentil
Shepherd’s Pie
prep 50 minutes
2 cups vegetable broth

1
⁄2 cup brown lentils, rinsed and
drained
1
⁄2 tsp. dried rosemary, crushed
1
⁄2 tsp. dried thyme, crushed
21⁄2 lb. round red potatoes, cut into
1-inch pieces
2 cloves garlic, peeled
5 Tbsp. butter
3
⁄4 tsp. salt
3 cups sliced fresh mushrooms
(8 oz.)
1 cup chopped onion
11⁄2 cups frozen peas and carrots
4 tsp. reduced-sodium soy sauce
1 Tbsp. cornstarch
2 tsp. Worcestershire sauce
1. In a medium saucepan bring 1 cup

of the broth to boiling. Stir in lentils,
rosemary, and thyme. Simmer,
covered, 30 to 40 minutes or until
tender. Drain any excess liquid.
2. Meanwhile, preheat oven to 375°F.
In a covered 4-qt. Dutch oven cook
potatoes and garlic in enough boiling
water to cover 15 minutes or until
potatoes are tender. Drain, reserving
1
⁄2 cup of the cooking water. Coarsely
mash potatoes. Beat in 3 Tbsp. of the
butter and the salt. Stir in enough of
the reserved cooking water to reach
desired consistency.
3. In a large oven-going skillet heat
1 Tbsp. of the butter over medium
heat. Add mushrooms and
onion; cook 10 minutes, stirring
occasionally. Stir in peas and carrots.
In a small bowl combine remaining
1 cup broth, soy sauce, cornstarch,
and Worcestershire sauce; stir into
mushroom mixture. Cook and
stir over medium-high heat until
thickened and bubbly. Cook and stir
1 minute more. Stir in cooked lentils.
4. Top vegetable mixture with mashed
potatoes, spreading to edges. Dot with KNOW your LENTILS
remaining 1 Tbsp. butter. Transfer RED: subtly BROWN: mild, YELLOW: FRENCH BLACK/
skillet to oven. Bake 20 minutes or sweet fl avor; earthy fl avor; neutral flavor, GREEN (AKA BELUGA: rich,
until potatoes start to brown. Makes cook 15 mins. cook 30 to creamy texture; LE PUY): earthy fl avor;
6 servings (11⁄2 cups each). 40 mins. cook 25 to peppery fl avor; cook 25 to
per serving
72
Smoky Veggie Chili
prep 25 minutes
cook 31 minutes
1 Tbsp. vegetable oil

3
⁄4 cup chopped green
sweet pepper
1
⁄2 cup chopped white onion
1 15-oz. can garbanzo
beans (chickpeas), rinsed
and drained
1 15-oz. can Great Northern
beans, rinsed and drained
2 Tbsp. chili powder
1 15-oz. can tomato sauce
1 14.5-oz. can fi re-roasted
diced tomatoes, undrained
1 Tbsp. unsweetened dark
cocoa powder
Sour cream and/or sliced
green onions (optional)
1. In a large saucepan heat the oil

over medium-high heat. Add sweet
pepper and white onion; cook 4 to
5 minutes or until tender, stirring
occasionally. Add beans and chili
powder; cook and stir 2 minutes.
Stir in next four ingredients
(through cocoa powder).
2. Bring to boiling; reduce heat.
Simmer, covered, 25 minutes,
stirring occasionally. If desired,
serve chili topped with sour cream,
green onions, and/or additional
chili powder. Makes 4 servings
(11⁄2 cups each).
(1 g sat. fat), 978 mg sodium, 53 g
carb., 10 g fiber, 13 g sugar, 15 g pro.
The New Healthy
MAINS
TO R T E L L I N I W I T H
B R O C C O L I , PAG E 76
Go vegetable heavy! Shift meat off the meal plan

a few nights a week and make veggies your
main course in spiralized veggie salads, burgers,
pasta bakes, and more.

No edamame
in your
freezer?
Swap out
edamame
for 1 cup of
canned,
rinsed, and
drained black
or pinto
beans.
E DA M A M E , C O R N , A N D
C H E E S E E N C H I L A DA S ,
PAG E 76

Edamame, Corn, and ZUCCHINI
Cheese Enchiladas R I B B O N S , PA STA ,
PICTURED ON PAGE 75. AND ARUGULA
prep 20 minutes
bake 35 minutes at 350ºF
1 cup frozen edamame,

thawed
1 cup frozen whole kernel
corn, thawed
2 tsp. fajita seasoning
2 cups shredded Monterey
Jack cheese (8 oz.)
10 7- to 8-inch whole wheat
flour tortillas
1 15-oz. can tomato sauce
1 14.5-oz. can fire-roasted
or regular diced tomatoes,
undrained
Use a
11⁄2 to 2 tsp. chili powder
veggie
Snipped fresh cilantro
peeler to
cut zucchini
1. Preheat oven to 350ºF. Coat
and/or
a 3-qt. rectangular baking dish
squash into
with nonstick cooking spray.
long thin
In a medium bowl combine
ribbons,
edamame, corn, and fajita
peeling from
seasoning. Stir in 11⁄2 cups of the
one end of
cheese. Spoon about 1⁄3 cup of the
the squash
mixture onto each tortilla; roll
to the other.
up. Place, seam sides down, in
prepared baking dish.
2. In a medium bowl combine
tomato sauce, tomatoes, and chili 1
⁄4 cup slivered pitted Makes 4 servings (11⁄2 cups Salt and ground black
powder; pour over filled tortillas. Kalamata olives tortellini + 1⁄3 cup tomato pepper
3. Bake, covered, 20 minutes. 2 Tbsp. olive oil mixture each). Chopped toasted almonds
Uncover and bake 15 to 2 Tbsp. white balsamic per serving 397 cal., 14 g fat
20 minutes more or until vinegar (4 g sat. fat), 44 mg chol., 665 mg 1. Cook pasta according to
heated through, sprinkling with 1
⁄2 tsp. crushed red pepper sodium, 49 g carb., 11 g fiber, 8 g package directions. Place squash
remaining 1⁄2 cup cheese the last 1 cup quartered cherry or sugar, 19 g pro. in a colander. Drain pasta over
5 minutes. Top with cilantro grape tomatoes squash and rinse with cold water
and, if desired, additional chili 1
⁄2 cup crumbled reduced-fat to cool; drain well. Transfer pasta
powder. Makes 10 enchiladas. feta cheese (2 oz.) Zucchini Ribbons, mixture to a bowl. Stir in sliced
per enchilada 269 cal., 11 g fat 1
⁄4 cup snipped fresh basil Pasta, and Arugula peppers, oil, and garlic.
(5 g sat. fat), 20 mg chol., 759 mg start to finish 30 minutes 2. Remove 1 tsp. zest and squeeze
sodium, 32 g carb., 5 g fiber, 1. In a deep large skillet bring 1 Tbsp. juice from lemon. Add
6 g sugar, 13 g pro. 1 to 2 inches water to boiling. 6 oz. dried fettuccine lemon zest and juice, arugula,
Add tortellini; cook 7 to 2 medium zucchini and/or and oregano to pasta mixture;
8 minutes or until tender, yellow summer squash, toss to coat. Season to taste with
Tortellini with Broccoli stirring occasionally. Stir in cut lengthwise into thin salt and black pepper. Sprinkle
PICTURED ON PAGE 74. broccoli; cook 1 to 2 minutes or ribbons (tip, above) with almonds. Makes 4 servings
start to finish 25 minutes until broccoli is crisp-tender. 1
⁄4 cup sliced pepperoncini (2 cups each).
Drain in a colander. Return salad peppers per serving 282 cal., 11 g fat
9 oz. refrigerated three- tortellini mixture to skillet. Stir 2 Tbsp. olive oil (1 g sat. fat), 381 mg sodium, 37 g
cheese-filled tortellini in next five ingredients (through 1 to 2 cloves garlic, minced carb., 4 g fiber, 5 g sugar, 8 g pro.
2 cups small broccoli florets red pepper); heat through. 1 lemon
1 15- to 19-oz. can cannellini 2. In a small bowl combine 3 cups arugula
(white kidney) beans, remaining ingredients. Top 11⁄2 tsp. snipped fresh
rinsed and drained tortellini with tomato mixture. oregano

Roasted Mushroom, 1
⁄4 cup fresh basil leaves slowly add oil mixture through spinach and Marsala. Roast
Spinach, and 3 Tbsp. grated Parmesan feed tube, processing just until 10 minutes more or until Marsala
Ricotta Tart cheese pastry comes together (do not is nearly evaporated, stirring
prep 30 minutes 1
⁄4 tsp. black pepper overprocess). once. Remove from oven. Reduce
bake 10 minutes at 450°F 3 8-oz. pkg. assorted fresh 2. Press pastry onto bottom oven temperature to 375°F.
+ 25 minutes at 375°F mushrooms, thinly sliced and sides of prepared pie plate. 5. To assemble tart, spread
roast 35 minutes at 450°F 1 Tbsp. olive oil Prick bottom a few times with a cheese mixture in pastry shell.
stand 15 minutes 1
⁄4 tsp. salt fork. Bake 10 minutes. Cool on a Top with mushroom mixture
1 6-oz. pkg. fresh spinach wire rack. and remaining 1 Tbsp. Parmesan
11⁄4 cups unbleached all- 1
⁄4 cup dry Marsala 3. Meanwhile, in food processor cheese. Bake 25 to 30 minutes
purpose flour combine ricotta cheese, eggs, or just until filling is set. Let
2 Tbsp. dry roasted 1. Preheat oven to 450°F. Coat basil, 2 Tbsp. of the Parmesan stand 15 minutes before serving.
sunflower kernels a 9-inch pie plate with nonstick cheese, and the pepper. Cover Makes 6 servings.
2 tsp. snipped fresh thyme cooking spray. In a food processor and process until smooth. per serving 307 cal., 16 g fat
1
⁄4 tsp. baking powder combine first five ingredients 4. Place mushrooms in a large (3 g sat. fat), 71 mg chol., 381 mg
1
⁄4 tsp. salt (through 1⁄4 tsp. salt). Cover and roasting pan. Drizzle with sodium, 28 g carb., 3 g fiber, 4 g
1
⁄4 cup olive oil pulse until sunflower kernels are 1 Tbsp. oil and sprinkle with sugar, 13 g pro.
1
1
⁄4 cup cold water chopped. In a glass measuring ⁄4 tsp. salt. Roast 25 minutes or
2
⁄3 cup fat-free ricotta cheese cup combine 1⁄4 cup oil and the until mushroom liquid is nearly
2 eggs water. With processor running, evaporated, stirring twice. Stir in
Root Vegetable
and Pomegranate
Couscous
prep 30 minutes
roast 25 minutes at 425°F
1 tsp. coarse salt

1
1
⁄2 tsp. ground cinnamon
1
1
⁄4 tsp. freshly ground
black pepper
2 lb. root vegetables, such as
carrots, parsnips, turnips,
and/or winter squash,
peeled and chopped or
sliced 1⁄2 inch thick
1 large red onion, cut into
1-inch wedges
2 Tbsp. olive oil
1 cup couscous
1 cup boiling water
1
⁄2 tsp. coarse salt
1
⁄2 cup whole almonds,
toasted and coarsely
chopped
1
⁄2 cup pomegranate seeds
Fresh mint or cilantro
sprigs (optional)
Orange wedges (optional)
1. Preheat oven to 425°F. In a

large heat-proof bowl combine
the first five ingredients
(through black pepper). Add root
vegetables and onion. Drizzle
with oil; toss to coat. Spread in a
single layer in two shallow baking
pans. Roast 25 to 30 minutes or
until tender, stirring once.
2. Meanwhile, in same bowl stir
together couscous, the boiling
water, and the 1⁄2 tsp. salt. Cover
tightly with plastic wrap or a lid
and let stand 5 minutes. Fluff
with a fork.
3. Serve vegetables with
couscous. Top with almonds,
pomegranate seeds, and if
desired, mint. If desired, serve
with orange wedges. Makes
4 servings (2 cups each).
(2 g sat. fat), 514 mg sodium, 77 g

Mushroom and Kale and starting to brown, stirring
Lasagna Bake occasionally. Add garlic; cook and
prep 40 minutes stir 1 minute more. Add mixture
bake 40 minutes at 375°F to pasta in Dutch oven.
stand 15 minutes 3. Wipe skillet. Add remaining
1 tsp. oil to skillet; heat over
31⁄2 cups dried cut mafalda medium heat. Gradually add
(tip, right) or 3 cups dried kale, tossing with tongs and
campanelle pasta cooking 6 to 8 minutes or until
2 tsp. olive oil kale is wilted and tender (if using
3
⁄4 cup chopped onion spinach, toss and cook 1 to
3 cups sliced fresh cremini 2 minutes or until wilted). Add
mushrooms (8 oz.) kale to pasta mixture. Stir in
2 cloves garlic, minced pasta sauce, 1 cup of the Italian
6 cups Tuscan kale leaves, cheese, and the tomato sauce.
coarsely chopped, or fresh Transfer mixture to prepared
baby spinach baking dish.
1 23.8-oz. jar light pasta 4. In a small bowl combine
sauce remaining ingredients and
11⁄2 cups shredded reduced-fat season to taste with black pepper.
Italian cheese blend (6 oz.) Spoon ricotta mixture in small
1 8-oz. can no-salt-added mounds onto pasta mixture.
tomato sauce Cover loosely with foil. Bake
3
⁄4 cup light ricotta cheese 35 minutes. Sprinkle with
1 Tbsp. milk remaining 1⁄2 cup Italian cheese.
1 tsp. lemon zest Bake, loosely covered, 5 minutes
1
⁄2 tsp. dried Italian more or until heated through.
seasoning, crushed Let stand, loosely covered,
Ground black pepper 15 minutes. Makes 6 servings
(11⁄4 cups each).
1. Preheat oven to 375°F. Coat TIP If you purchase long mafalda
a 2-qt. rectangular baking dish pasta, use 8 oz. and break into
with nonstick cooking spray. In bite-size pieces before cooking.
a 4-qt. Dutch oven cook pasta per serving 383 cal., 9 g fat
according to package directions; (4 g sat. fat), 23 mg chol., 588 mg
drain and return to Dutch oven. sodium, 55 g carb., 7 g fiber, 16 g
2. Meanwhile, in a large nonstick sugar, 22 g pro.
skillet heat 1 tsp. of the oil over
medium heat. Add onion; cook
3 minutes, stirring occasionally.
Add mushrooms; cook 6 minutes
or until mushrooms are tender
From ROOT to LEAF

Max out the nutrients in fresh veggies when you repurpose their leaves, stems, roots, and peels.
SAUTÉ OR ADD celery SAVE

BRAISE turnip, leaves and/or mushroom
radish, and beet fennel fronds to stems for
greens with olive fresh veggie veggie stocks
oil, garlic, salt, salads and/ and soups.
and pepper. or tuna or
Finish with chicken
lemon juice and/ salad.
or Parmesan
cheese.

DITCH the
BURGER
Toast a whole grain
bun or a few slices of
hearty bread and fill
with vegetables for fresh
sandwiches that go
beyond boring burgers.
PORTOBELLO DIJON:
fresh spinach + grilled
portobello mushroom
(grill 6 to 8 minutes) +
red onion slices + Dijon-
style mustard
MUSHROOM-
FA R R O
MELANZANE
ROASTED PEPPER AND
CHEESE: cheese (Brie,
Monterey Jack, cheddar, Mushroom-Farro Melanzane 1. Brush eggplant slices with 2 Tbsp. of the oil.
or Fontina) + roasted start to finish 50 minutes In a large broiler-proof skillet cook eggplant
red and yellow sweet
in batches over medium heat until browned,
peppers + fresh arugula
1 small eggplant, trimmed and sliced turning once. Remove from skillet.
1
⁄2 inch thick 2. Add remaining 1 Tbsp. oil to skillet; heat
3 Tbsp. olive oil over medium heat. Add mushrooms, shallots,
2 cups sliced fresh cremini mushrooms and garlic; cook 6 to 8 minutes or until
3
⁄4 cup chopped shallots mushrooms are tender and light brown, stirring
4 cloves garlic, minced occasionally. Stir in next six ingredients
1 8-oz. pkg. precooked farro (through oregano); stir in 3⁄4 cup of the cheese.
11⁄2 cups tomato puree Top with eggplant slices, overlapping as needed.
2 small zucchini, halved lengthwise Sprinkle with remaining 3⁄4 cup cheese, thyme,
and thinly sliced salt, and pepper. Cook, covered, 7 minutes or
AVOCADO AND EGG: 1 cup cherry tomatoes, halved until heated through and cheese is melted.
butterhead lettuce +
1
⁄4 cup dry red wine or water 3. If desired, preheat broiler. Uncover skillet
baked avocado (dip 2 Tbsp. snipped fresh oregano and broil 3 to 4 inches from heat 1 minute or
slices in beaten egg 11⁄2 cups shredded Italian cheese blend until cheese is golden and bubbly. If desired,
and panko; spray with (6 oz.) sprinkle with additional oregano. Makes
nonstick cooking spray 2 tsp. snipped fresh thyme 6 servings (13⁄4 cups each).
and bake at 425°F 1
⁄2 tsp. sea salt per serving 277 cal., 14 g fat (5 g sat. fat),
10 to 12 minutes) + yellow 1
⁄4 tsp. freshly ground black pepper 20 mg chol., 555 mg sodium, 27 g carb., 5 g fiber,
tomato slices + fried egg 8 g sugar, 12 g pro.

Farro, Bean,
and Sweet
Potato Braise
prep 20 minutes
slow cook 2 hours +
30 minutes (high)
3 cups reduced-sodium
chicken or vegetable broth
1 14.5-oz. can no-salt-
added fire-roasted diced
tomatoes, undrained
1 medium sweet potato,
peeled and cut into
bite-size pieces
2 large leeks, chopped
1 cup farro
1 cup coarsely chopped
celery
4 cloves garlic, crushed
1
⁄2 tsp. salt
1
⁄2 tsp. crushed red pepper
4 cups coarsely chopped
fresh collard greens, green
cabbage, green kale, or
Swiss chard
1 15-oz. can no-salt-added
pinto beans, rinsed
and drained
3 Tbsp. lemon juice
Snipped fresh basil
1. In a 31⁄2 - or 4-qt. slow cooker

combine first nine ingredients
(through crushed red pepper).
2. Cover and cook on high
2 hours or until farro is tender
but still chewy. Stir in greens
and beans. Cover and cook
30 minutes to 1 hour more or
until greens are tender. Stir in
lemon juice. Sprinkle with basil.
Makes 6 servings (11⁄2 cups
each).
sat. fat), 538 mg sodium, 43 g carb.,
Added sugar
has been linked
The New Healthy to excess
abdominal fat
CUT THE
and inflammation
that could up
your chances of
developing chronic
diseases such as
diabetes, cancer,
and heart disease.
The American
SUGAR
Heart Association
recommends
women limit their
total daily added
sugar intake to
6 tsp. (24 grams
total) a day; men
should limit their
intake to 9 tsp.
Cut your calorie intake (36 grams total).
when you slash added
sugar. Try our favorite
naturally sweetened
treats and lower-sugar
condiments, plus check
out our tips on reducing
added sugars in your
diet. Desperate for 65g
dessert? Indulge in of sugar
per slice
our lower-calorie,
made-over favorites.
VS.
22g
of sugar
per slice

C H O C O L AT E C A K E ,
PAG E 8 5
TO MAKE IT EASY (OR AT LEAST EASIER),
AVOID PRODUCTS WITH MORE THAN
9 GRAMS OF ADDED SUGAR PER SERVING.
APPLE AND
CREAM CHEESE
GALET TE
Sweet Cashew Cream 1 Tbsp. vanilla
1
start to finish 30 minutes ⁄2 tsp. salt
Instant espresso coffee
1 cup unsalted raw cashews powder, fresh berries, and/
1
⁄2 cup water or Sweet Cashew Cream
1 Tbsp. pure maple syrup (recipe, left)(optional)
or honey
1
⁄2 tsp. vanilla 1. Preheat oven to 350°F. Grease a
Dash sea salt 9-inch round cake pan with nonstick
cooking spray. Dust pan with cocoa
1. In a small bowl combine powder, shaking out excess. Line
cashews and enough boiling pan with parchment paper; dust
4g VS. 20g water to cover. Let stand, again with cocoa powder.
covered, 15 minutes; drain. Rinse 2. In a small bowl microwave
of sugar of sugar and drain again. coconut oil 15 to 20 seconds
per slice per slice 2. In a blender or food processor or until melted. In a large bowl
combine soaked cashews, the combine eggs, the water, and
1
⁄2 cup water, and remaining melted coconut oil. Stir together
Apple and Cream 2. Preheat oven to 375°F. In a ingredients. Cover and blend the 1⁄3 cup cocoa powder, baking
Cheese Galette medium bowl beat cream cheese, or process 5 minutes or until powder, and baking soda.
prep 25 minutes chill 1 hour the 1 Tbsp. of the honey, the smooth and creamy. Store in 3. In a food processor combine
bake 30 minutes at 375°F 1 Tbsp. flour, and 1⁄8 tsp. salt refrigerator up to 1 week. Makes beans, both sugars, vanilla, and
with a mixer on medium until 16 servings (1 Tbsp. each). salt. Cover and process until
11⁄4 cups all-purpose flour combined. Stir in one of the per serving 53 cal., 4 g fat (1 g smooth. Stir bean mixture into
1
⁄4 tsp. salt eggs, just until combined. sat. fat), 0 mg chol., 14 mg sodium, egg mixture until combined.
2 Tbsp. butter, cut up 3. Roll pastry between two 4 g carb., 0 g fiber, 1 g sugar, 2 g pro. Add cocoa powder mixture to
2 Tbsp. sour cream pieces of parchment paper into PLAIN CASHEW CREAM egg mixture; beat with a mixer
2 Tbsp. canola oil a 14-inch circle; discard top Prepare as directed, except omit on medium 1 minute. Spread
2 Tbsp. cold water paper. Slide remaining paper maple syrup and vanilla. batter into prepared pan.
6 oz. cream cheese, softened with pastry onto a baking sheet. 4. Bake 30 minutes or until a
1 or 2 Tbsp. honey, warmed Spread center of pastry with toothpick comes out clean.
1 Tbsp. all-purpose flour cream cheese mixture, leaving Chocolate Cake Cool cake layer in pan
1
⁄8 tsp. salt outer 2 inches uncovered. PICTURED ON PAGE 83. 10 minutes. Remove from pan;
2 eggs Arrange apples on cream cheese prep 20 minutes cool completely on a wire rack. If
11⁄3 cups thinly sliced apples mixture. Fold uncovered pastry bake 30 minutes at 350°F desired, dust cake with espresso
Dash ground cinnamon over filling, pleating as needed. cool 1 hour powder and/or additional cocoa
(optional) Lightly beat remaining egg; brush powder, and serve with berries
over top and sides of pastry. Unsweetened cocoa and/or Sweet Cashew Cream.
1. In a medium bowl stir together 4. Bake 30 to 35 minutes or until powder Makes 12 servings.
the 11⁄4 cups flour and the 1⁄4 tsp. apples are tender and crust is 1
⁄3 cup coconut oil per serving 201 cal., 8 g fat
salt. Using a pastry blender, cut golden. Cool on a wire rack. If 4 eggs, room temperature (6 g sat. fat), 62 mg chol., 331 mg
in butter until mixture resembles desired, drizzle with remaining 1 Tbsp. water sodium, 30 g carb., 3 g fiber, 22 g
fine crumbs. Using a fork, stir 1 Tbsp. honey and/or dust with 1
⁄3 cup unsweetened sugar, 5 g pro.
in sour cream and oil until cinnamon. Makes 10 servings. cocoa powder
combined. Sprinkle with the per serving 175 cal., 10 g fat 1 tsp. baking powder
water, tossing until moistened. (4 g sat. fat), 47 mg chol., 176 mg 1
⁄2 tsp. baking soda
Gather pastry into a ball, sodium, 17 g carb., 1 g fiber, 1 15-oz. can black beans,
kneading gently just until it holds 4 g sugar, 4 g pro. rinsed and drained
together (mixture may appear 3
⁄4 cup packed light
crumbly). Wrap in plastic wrap brown sugar
and chill 1 hour. 1

5g VS. 2g
of sugar of sugar
per truffle per truffle
C H O C O L AT E -
DIPPED FRUIT
CASHEW
T R U FFL E S
6g VS. 36g
of sugar of sugar
per 1⁄4 of per 1⁄4 of
recipe recipe
Cashew Truffles Cover and let stand 5 minutes. Let stand at room temperature
prep 20 minutes Stir until smooth. Stir in maple 30 minutes before serving. 1. In a small saucepan cook
stand 35 minutes syrup and vanilla. Cover and Makes 35 truffles. and stir chocolate and coconut
chill 45 minutes chill 45 minutes or just until firm per truffle 69 cal., 6 g fat oil over low heat until melted
bake 8 minutes at 350°F enough to shape. (4 g sat. fat), 0 mg chol., 19 mg and smooth.
2. Preheat oven to 350°F. Place sodium, 4 g carb., 1 g fiber, 2 g 2. Dip fruit into melted
8 oz. unsweetened cashews in a shallow baking pan. sugar, 2 g pro. chocolate, allowing excess to drip
chocolate, chopped Bake 8 to 10 minutes or until off. Place on waxed paper or a
2 Tbsp. coconut oil toasted, stirring once. Set aside cooling rack and let stand 1 hour
1
⁄2 cup canned unsweetened 35 cashews. In a food processor Chocolate-Dipped or until set. Makes 4 servings.
coconut milk cover and pulse remaining Fruit per serving 66 cal., 4 g fat
1
⁄4 cup pure maple syrup cashews and salt until finely prep 5 minutes stand 1 hour (3 g sat. fat), 0 mg chol., 10 mg
1 tsp. vanilla chopped. Transfer to a bowl. sodium, 9 g carb., 1 g fiber,
3
⁄4 cup whole raw cashews 3. Divide chocolate mixture into 3 oz. 100%-cacao 6 g sugar, 1 g pro.
1
⁄4 tsp. coarse sea salt 35 portions. For each truffle, unsweetened chocolate, CHOCOLATE BARK Spread
place a whole cashew in center chopped melted chocolate onto foil and
1. In a medium bowl combine of a chocolate portion and shape 1
⁄2 tsp. coconut oil top as desired with dried fruit,
chocolate and oil. In a small into a ball. Roll balls in chopped Dried and/or fresh fruit nuts, and/or coconut.
saucepan bring coconut milk just cashews. Store in refrigerator.
to boiling; pour over chocolate.

N U T- C O C O N U T
G R A N O L A , PAG E 8 9
22g
of sugar
per 1⁄2 cup
VS.
9g
of sugar
per 1⁄2 cup.

FROM
THE TOP
Reducing your sugar
intake can be daunting,
but have no fear. Start
with these tips.
BE WARY of fat-free,
reduced-fat, and/or
“calorie-free” products—
when fat is reduced or
removed, sugar is often
added to enhance fl avor.
START READING labels

and familiarizing yourself
with the many ingredient
names that boil down to
added sugar:
o Agave juice, nectar,
sap, and/or syrup
o Beet sugar and/or
sugar beet
o Brown rice syrup
o Cane juice
o Corn glucose syrup,
corn sweetener, corn
syrup, high-fructose
corn syrup
o Rice syrup
o Sorghum and/or
sorghum syrup
o Sucanet
o Treacle
GET MOST of your total

sugar intake from natural
sugars, such as those
from fruits, dates, honey,
maple syrup, and agave.
(This doesn’t necessarily
reduce total sugar grams— DIY
natural sugars are still YO G U R T
sugars, after all—but it
gets you away from highly
processed sugars.)

8g VS. 19g
of sugar of sugar
per 1⁄2 cup per 1⁄2 cup
DIY Yogurt 4. Remove jars from cooker. 1

⁄2 tsp. sea salt
prep 30 minutes Chill 4 hours or until yogurt is 1
cook 20 minutes total (high) set. Store in refrigerator up to 1 cup almonds
stand 4 hours chill 4 hours 2 weeks. If desired, reserve some 1 cup pecans
of the yogurt for making an 1
⁄2 cup raw cashews
1
⁄2 gallon low-fat (1%) milk additional batch. Makes 1
⁄2 cup raw pumpkin
(tip, right) 16 servings (1⁄2 cup each). seeds (pepitas)
1
⁄2 cup nonfat dry milk GREEK YOGURT Prepare and 1 cup unsweetened raw
powder (tip, right) chill as directed. Line a strainer chip coconut
1
⁄4 cup plain unsweetened with two layers of 100-percent- 1
⁄2 cup snipped dried cherries
yogurt containing active cotton cheesecloth and set or apricots and/or golden
yogurt cultures strainer over a bowl. Drain yogurt raisins (optional)
through strainer. Continue to
1. In a 4-qt. saucepan whisk drain until yogurt reaches 1. Preheat oven to 300°F. Line
together milk and dry milk desired consistency. a 15×10-inch baking pan with
powder. Heat over medium heat FLAVORED YOGURT Prepare parchment paper. In a small
until a thermometer registers as directed, except stir 1 Tbsp. saucepan bring apple juice to
180°F to 185°F, stirring vanilla or coffee extract into boiling; reduce heat. Simmer,
frequently. Remove from heat. warm milk mixture before adding uncovered, until reduced to
1
Cool at room temperature until the yogurt. ⁄4 cup. Stir in honey, oil, vanilla,
thermometer registers 110°F to FRUITED YOGURT Prepare salt, and cinnamon.
113°F, stirring thoroughly before as directed, except stir 2 Tbsp. 2. In a bowl combine nuts and
checking temperature (mixture mashed ripe fruit, such as pumpkin seeds. Working in
will be warm). (To cool more blueberries, raspberries, batches, in a food processor
quickly, place saucepan in ice peaches, or mango, into each cover and pulse nut mixture
water for a few minutes.) jar before chilling. until broken into smaller pieces,
2. In a small bowl stir together TIP You can use whole milk adding coconut at the end to
1 cup of the warm milk mixture for a thicker, creamier yogurt. break up slightly (some nuts will
and yogurt until smooth. While When using low-fat milk, the remain nearly whole). Transfer
stirring constantly, slowly yogurt can be a little thin. The to a large bowl. Drizzle with juice
pour milk-yogurt mixture into addition of nonfat dry milk mixture; toss to coat. Spread in
remaining milk mixture in powder adds protein and helps prepared baking pan.
saucepan. Ladle into clean pint make a thicker product. 3. Bake 35 to 40 minutes or until
canning jars, leaving a 1-inch per serving 61 cal., 1 g fat (1 g golden, stirring two or three
headspace. Wipe jar rims; adjust sat. fat), 7 mg chol., 68 mg sodium, times. Using parchment paper,
lids and screw bands. 7 g carb., 0 g fiber, 8 g sugar, 5 g pro. lift granola out of pan; cool on a
3. Place filled jars in a 6-qt. slow wire rack. If desired, stir in dried
cooker. Pour enough lukewarm fruit. Store at room temperature
(about 108°F) water into cooker Nut-Coconut Granola up to 2 weeks. Makes 9 servings
to reach just over halfway up PICTURED ON PAGE 87. (1⁄2 cup each).
sides of jars. Cover cooker and prep 30 minutes per serving 355 cal., 31 g fat
cook on high 5 minutes. Turn bake 35 minutes at 300°F (9 g sat. fat), 0 mg chol., 129 mg
off cooker, wrap with a thick sodium, 17 g carb., 5 g fiber, 9 g
towel, and let stand 4 hours or 1 cup apple juice sugar, 9 g pro.
until yogurt is thick, turning on 2 Tbsp. honey
cooker and cooking on high 2 Tbsp. coconut oil
5 minutes every hour. 2 tsp. vanilla

CHEWY
TROPICAL
G R A N O L A BA R S
4g VS. 6g
of sugar of sugar
per bar per bar
12g
of sugar
per 1⁄2 cup
VS.
11g
of sugar
per 1⁄2 cup
UNLIKE PURCHASED GRANOLA BARS AND BREAKFAST CEREALS

(MANY OF WHICH HAVE SOME FORM OF SUGAR LISTED
SECOND IN THE INGREDIENT LIST), OUR VERSIONS HAVE NO
C A R DA M O M -
ADDED SUGAR—THE SWEETNESS COMES FROM FRUIT.
P E A R Q U I N OA
2. In a large bowl mash banana

Chewy Tropical with a fork; stir in almond butter
Cardamom-Pear 1. In a small bowl combine dates
Granola Bars and salt. Stir in remaining
Quinoa and 1⁄3 cup boiling water. Let
prep 15 minutes prep 15 minutes stand, covered, 1 hour. Transfer
ingredients. Press firmly onto
bake 20 minutes at 350°F stand 1 hour mixture to a food processor;
bottom of prepared pan.
cool 15 minutes cook 25 minutes cover and process until smooth.
3. Bake 20 minutes or until light
2. In a large saucepan combine
brown. Cool on a wire rack
1 banana 1
⁄2 cup pitted whole pureed dates, coconut milk, 1 cup
15 minutes. Remove from pan.
1
⁄2 cup almond butter dates, chopped of the pears, cardamom, and
Cut into bars. Makes 12 bars. 1
1
⁄4 tsp. salt 3 cups unsweetened ⁄4 tsp. salt. Bring just to boiling.
TO STORE Store in an airtight
2 cups quick-cooking coconut milk beverage Stir in quinoa; reduce heat.
container in refrigerator up to
rolled oats 2 cups peeled, chopped Simmer 25 to 30 minutes or until
2 days or freeze up to 3 months.
1
⁄2 cup salted, roasted ripe pears quinoa is tender.
per bar 184 cal., 12 g fat (2 g sat.
macadamia nuts, chopped 3
⁄4 tsp. ground cardamom 3. Serve topped with remaining
fat), 0 mg chol., 94 mg sodium, 17 g
1
⁄4 cup unsweetened large 1 cup quinoa, rinsed pears, pecans, and, if desired,
coconut fl akes, toasted and drained milk and ground cinnamon.
1
⁄4 cup snipped dried apricots 1
⁄2 cup toasted pecans, Makes 8 servings (1⁄2 cup each).
1 Tbsp. chia seeds chopped if desired per serving 198 cal., 8 g fat
Milk (optional) (2 g sat. fat), 0 mg chol., 90 mg
1. Preheat oven to 350°F. Line Ground cinnamon sodium, 29 g carb., 5 g fiber,
bottom of a 9-inch square baking (optional) 11 g sugar, 4 g pro.
pan with parchment paper.

7g VS. 3g
of sugar of sugar
per Tbsp. per Tbsp.
BBQ
3g
SAU C E of sugar
per 2 Tbsp.
VS.
16g
of sugar
per 2 Tbsp.
H O M E -ST Y L E
K E TC H U P
Home-Style Ketchup skins. Return tomato mixture to FREEZING DIRECTIONS 1

⁄2
prep 1 hour pot. Stir in date puree. Using a Prepare as directed through 1
cook 2 hours 5 minutes ruler, measure depth of mixture. Step 4. Place pot in a sink filled 1
process 15 minutes Bring to boiling; reduce heat. with ice water; stir mixture to 1
⁄4 tsp. sea salt
Simmer, uncovered, 1 hour and cool. Ladle ketchup into half-pint
8 lb. tomatoes, stemmed, 20 minutes to 2 hours or until freezer containers, leaving a 1. Preheat oven to 425°F. Line
1
cored, and quartered mixture is reduced by half, ⁄2 -inch headspace. Seal and a 15×10-inch baking pan with
1
⁄2 cup chopped onion stirring occasionally. freeze up to 10 months. foil. Add first four ingredients
1
⁄4 tsp. cayenne pepper 4. In a small stainless-steel, per serving 15 cal., 0 g fat, (through garlic); drizzle with
1
⁄2 cup pitted whole enamel, or nonstick heavy 0 mg chol., 92 mg sodium, 3 g carb, oil. Roast 15 minutes or until
Medjool dates saucepan combine remaining 1 g fiber, 3 g sugar, 0 g pro. vegetables are tender and
1 cup white vinegar ingredients. Bring to boiling. lightly charred.
11⁄2 sticks cinnamon, broken Remove from heat. Strain vinegar 2. In a large saucepan combine
11⁄2 tsp. whole cloves mixture through a fine-mesh BBQ Sauce roasted vegetables and
1 tsp. celery seeds sieve into tomato mixture; prep 20 minutes remaining ingredients. Bring to
discard spices. Add 1 Tbsp. salt. roast 15 minutes at 425°F boiling; reduce heat. Simmer,
1. Place tomatoes in a large Simmer, uncovered, 30 minutes cook 20 minutes covered, 20 minutes, stirring
colander set in sink; drain. In more or until mixture is desired occasionally; cool slightly. Blend
an 8- to 10-qt. stainless-steel, consistency, stirring frequently. 6 medium roma tomatoes with an immersion blender
enamel, or nonstick heavy pot 5. Ladle hot ketchup into hot, 1 medium onion, cut into until smooth. (Or transfer to
combine tomatoes, onion, and sterilized half-pint canning jars, thin wedges a blender or food processor;
cayenne pepper. Bring to boiling, leaving a 1⁄2-inch headspace. Wipe 2 fresh jalapeño chile cover and blend or process until
stirring frequently; reduce heat. jar rims; adjust lids and screw bands. peppers, halved and smooth.) Store in refrigerator up
Simmer, covered, 15 minutes, 6. Process filled jars in a boiling- seeded (tip, page 19) to 2 months or freeze up to
stirring frequently. water canner 15 minutes (start 4 cloves garlic 3 months. Makes 29 servings
2. Meanwhile, in a food processor timing when water returns to 2 Tbsp. olive oil (2 Tbsp. each).
pour 3⁄4 cup hot water over dates. boiling). Remove jars; cool on 1 cup water per serving 25 cal., 1 g fat
Cover and process until nearly wire racks. After jars are opened, 1 6-oz. can tomato paste (0 g sat fat), 0 mg chol., 67 mg
smooth. store ketchup in refrigerator up 1
⁄3 cup cider vinegar sodium, 4 g carb., 1 g fiber,
3. Press tomato mixture through to 1 month. Makes 78 servings 2 pitted whole Medjool dates 3 g sugar, 1 g pro.
a food mill; discard seeds and (1 Tbsp. each). 1
⁄2 tsp. dry mustard

Fresh Tomato 1
⁄2 tsp. black pepper desired consistency. Stir in basil.
Marinara Sauce 1
⁄2 cup snipped fresh basil Store in refrigerator up to 3 days
prep 30 minutes or freeze up to 3 months. Makes
cook 20 minutes 1. In a large saucepan heat oil 6 servings (1⁄2 cup each).
over medium heat. Add onion TIP If fresh roma tomatoes
1 Tbsp. olive oil and garlic; cook 3 to 5 minutes are not available, substitute
1
⁄3 cup fi nely chopped onion or until onion is tender, stirring two 28-oz. cans Italian plum
4 cloves garlic, minced occasionally. tomatoes, drained and chopped
2 lb. roma tomatoes, 2. Stir in next five ingredients (about 3 cups), and reduce salt
peeled, seeded, and (through pepper). Bring to to 1⁄4 tsp.
chopped (tip, right) boiling; reduce heat. Simmer, per serving 72 cal., 3 g fat
1
⁄2 cup dry red wine or uncovered, 20 to 25 minutes or (0 g sat. fat), 0 mg chol., 203 mg
chicken or vegetable broth until slightly thickened, stirring sodium, 8 g carb., 2 g fiber,
1 to 2 tsp. balsamic vinegar occasionally. If desired, mash 5 g sugar, 2 g pro.
1
⁄2 tsp. salt (tip, right) with a potato masher to reach
5g
of sugar
per 1⁄2 cup
(All from fresh
Roma tomatoes!
No added
sugar here.)
VS.
7g
of sugar
per 1⁄2 cup

3g VS. 1g
of sugar of sugar
per Tbsp. per Tbsp.
Balsamic Salad
Dressing
1
⁄2 cup olive or walnut oil
1
⁄4 cup balsamic vinegar
1 tsp. pure maple syrup
or honey
1 tsp. Dijon-style mustard
1
⁄4 tsp. sea salt
1
1. In a screw-top jar combine all

of the ingredients. Cover and
shake well. Store in refrigerator
up to 1 week. Makes 12 servings
(1 Tbsp. each).
sat. fat), 0 mg chol., 57 mg sodium,
1 g carb, 0 g fiber, 1 g sugar, 0 g pro.
Avocado Ranch
Salad Dressing
BA L SA M I C
1
⁄2 of a medium avocado, SA L A D
seeded, peeled, and cut up DRESSING
1
⁄2 cup Plain Cashew Cream
(recipe, page 85)
1
⁄2 cup canned unsweetened
coconut milk
1 Tbsp. lime juice
2 cloves garlic, minced 2g
1 Tbsp. snipped fresh dill AVO C A D O of sugar
RANCH per Tbsp.
1 Tbsp. snipped fresh chives SA L A D
1
⁄4 tsp. sea salt DRESSING
1
⁄8 tsp. cayenne pepper
or paprika
VS.
1. In a blender or food processor
combine first five ingredients
0g
of sugar
(through garlic). Cover and blend per Tbsp.
or process until smooth. Transfer
to a bowl. Stir in remaining
ingredients. Makes 21 servings
(1 Tbsp. each).
sodium, 2 g carb., 0 g fiber,
0 g sugar, 1 g pro.

RECIPE INDEX
BEEF & PORK CHICKEN & TURKEY SIDES 40 Chocolate-Date Truffles
70 Asparagus-White 68 Black-Eyed Pea Jambalaya 58 Chickpea and Parsley Salad 86 Chocolate-Dipped Fruit
Bean Gratin 25 Burrito Bowls 81 Farro, Bean, and Sweet 16 Coconut-Chia Oat Cereal
26 Bacon and Egg Rice Bowls 61 Chicken and Chickpea Potato Braise 40 Cream Cheese Frosting
69 BBQ Sloppy Joe Cups Buddha Bowls 65 Herbed Croutons 89 DIY Flavored Yogurt
68 Black-Eyed Pea Jambalaya 46 Chicken, Tomato, and 63 Socca 89 DIY Fruited Yogurt
47 Blistered Bean and Cucumber Salad 89 DIY Greek Yogurt
Beef Stir-Fry 55 Italian Roasted Chicken SAVORY SNACKS 89 DIY Yogurt
52 Frittata with Tomatoes and Veggie Toss 35 Beet Hummus 42 Espresso Custards
50 Garlicky Zucchini Noodles 71 Pumpkin, Bean, and 35 Carrot Hummus 43 Lavender-Lemon
53 Maple-Pork Wilted Salad Chicken Enchiladas 49 Curried Chickpeas Pudding Cakes
68 Rotini with Beef and Beans 48 Southwest Kale Salad 34 DIY Pita Chips 89 Nut-Coconut Granola
69 Sausage and Cannellini 51 Warm Brussels Sprouts 34 Hummus 40 Pumpkin Cupcakes with
Bean Penne Salad with Chicken 53 Kale Chips Cream Cheese Frosting
47 Macadamia Nut Hummus 58 Spiced Apple and
BREAKFAST IDEAS DRESSINGS & SAUCES 34 Roasted Red Pepper Chickpea Muffins
18 Asparagus-Egg 94 Avocado Ranch Hummus 85 Sweet Cashew Cream
Breakfast Sandwich Salad Dressing 55 Vanilla Bean Mascarpone
80 Avocado and Egg 94 Balsamic Salad Dressing SOUPS & SALADS 15 Zucchini-Banana
Sandwich 92 BBQ Sauce 61 Chicken and Chickpea Flaxseed Muffins
26 Bacon and Egg Rice Bowls 93 Fresh Tomato Buddha Bowls
15 Baked Oatmeal Marinara Sauce 46 Chicken, Tomato, and VEGGIE MAINS
46 Berry Quinoa 92 Home-Style Ketchup Cucumber Salad 18 Asparagus-Egg
23 Blackberry-Ginger 25 Peanut Sauce 65 Chickpea and Parsley Salad Breakfast Sandwich
Overnight Oatmeal 85 Plain Cashew Cream 65 Chickpea Ribollita with 80 Avocado and
91 Cardamom-Pear Quinoa 61 Sesame-Dijon Dressing Herbed Croutons Egg Sandwich
91 Chewy Tropical 85 Sweet Cashew Cream 81 Farro, Bean, and Sweet 65 Chickpea Alfredo with
Granola Bars 62 Yogurt Sauce Potato Braise Spring Veggies
16 Coconut-Chia Oat Cereal 59 Farro, Chickpeas, and 65 Chickpea Ribollita with
89 DIY Flavored Yogurt DRINKS & SMOOTHIES Greens Herbed Croutons
89 DIY Fruited Yogurt 96 Beet-Rye Shrub Cocktail 54 Greens and Barley Salad 76 Edamame, Corn, and
89 DIY Greek Yogurt 96 Beet-Sage Shrub 54 Italian Roasted Chicken Cheese Enchiladas
89 DIY Yogurt 96 Carrot Mexican Mule and Veggie Toss 19 Eggs and Fried Rice
19 Eggs and Fried Rice 31 Mocha-Almond Smoothies 53 Kale Chips 62 Falafel and Vegetable Pitas
48 Eggs with Whole 30 Power Smoothies 53 Maple-Pork Wilted Salad 59 Farro, Chickpeas,
Grain Bread 73 Smoky Veggie Chili and Greens
19 Fried Eggs FISH & SEAFOOD: 48 Southwest Kale Salad 54 Greens and Barley Salad
52 Frittata with Tomatoes 68 Black-Eyed Pea Jambalaya 60 Spicy Chickpea Stew 79 Mushroom and Kale
22 Ginger-Acai Bowls with 26 Korean Ahi Poke Bowl 52 Tuscan Tuna Salad Lasagna Bake
Almond-Pepita Clusters 49 Salmon in Parchment 51 Warm Brussels Sprouts 80 Mushroom-Farro Melanzane
31 Mocha-Almond Smoothies 25 Shrimp and Rice Bowls Salad with Chicken 72 Mushroom-Lentil
89 Nut-Coconut Granola 17 Smoked Salmon Wraps 27 Warmed Roasted Barley, Shepherd’s Pie
30 Power Smoothies 52 Tuscan Tuna Salad Kale, and Apple Salad 80 Portobello Dijon Sandwich
23 Raspberry-Java 77 Roasted Mushroom,
Overnight Bulgur SANDWICHES SWEET TREATS Spinach, and Ricotta Tart
15 Shakshuka & WRAPS 41 Almond-Tangerine 80 Roasted Pepper and
17 Smoked Salmon Wraps 18 Asparagus-Egg Panna Cotta Cheese Sandwich
54 Southwest Breakfast Wrap Breakfast Sandwich 85 Apple and Cream 78 Root Vegetable and
58 Spiced Apple and 80 Avocado and Cheese Galette Pomegranate Couscous
Chickpea Muffins Egg Sandwich 51 Banana-Dark Chocolate 73 Smoky Veggie Chili
33 Toasted Oat Muesli 62 Falafel and Vegetable Pitas Smoothie Bowls 60 Spicy Chickpea Stew
14 Vegetable-Cheese Strata 80 Portobello Dijon Sandwich 86 Cashew Truffles 76 Tortellini with Broccoli
50 Yogurt Pancakes 80 Roasted Pepper and 91 Chewy Tropical 14 Vegetable-Cheese Strata
15 Zucchini-Banana Flaxseed Cheese Sandwich Granola Bars 27 Warmed Roasted Barley,
Muffins 86 Chocolake Bark Kale, and Apple Salad
85 Chocolate Cake 76 Zucchini Ribbons, Pasta,
33 Chocolate Chip Energy Bars and Arugula
40 Chocolate Cookie Crisps
with Coconut Drizzle

B E E T- RY E
Agreement No. 40069223. Canadian BN 12348 2887 RT. Better Homes and Gardens is a registered trademark in the United States, Canada, and Australia. Better Homes and Gardens marca registrada en México. © Meredith Corp. 2016.
SHRUB
C O C K TA I L
Eat Well, Lose Weight (ISSN 2164-6090), 2016. Eat Well, Lose Weight is published annually in December by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. In Canada: Mailed under Publications Mail Sales Product
C A R R OT
MEXICAN
MULE
MAKE A
BEET-SAGE SHRUB:
In a blender or food
processor combine
2 cups chopped, peeled
fresh beets; 1 cup cider
vinegar; and 1 Tbsp.
For carrot snipped fresh sage.
juice, use Cover and blend or
bottled fresh process until nearly
carrot juice smooth. Press through a
or use a fine-mesh sieve; discard
vegetable solids. Stir ⅔ cup maple
juicer to juice syrup and ½ tsp. salt into
2 carrots. mixture. Cover and chill
at least 24 hours (flavor
continues to improve
up to 3 days). Makes
1¾ cups.
DRINK YOUR VEGGIES

Carrot Mexican Mule very cold. Strain liquid into a copper Lemon slice(s) and fresh sage
start to finish 10 minutes mug filled with crushed ice. Top with sprig (optional)
ginger beer. If desired, garnish with lime
1 sprig fresh rosemary wedge and jalapeño. Makes 1 cocktail. 1. In a cocktail shaker combine first four
2 slices fresh jalapeño chile per cocktail 191 cal., 0 g fat, 0 mg ingredients (through bitters). Add ice
pepper (tip, page 19) chol., 41 mg sodium, 16 g carb., 1 g fiber, cubes; cover and shake until very cold.
1
⁄4 cup carrot juice (2 oz.)(tip, above) 3 g sugar, 1 g pro. Strain liquid into an ice-filled glass. Top
1
⁄4 cup silver tequila (2 oz.) with club soda. If desired, garnish with
All rights reserved. Printed in the U.S.A.
11⁄2 Tbsp. lime juice (3⁄4 oz.) lemon slice(s) and sage. Makes
1
⁄3 cup ginger beer, chilled Beet-Rye Shrub Cocktail 1 cocktail.
Lime wedge and jalapeño chile prep 20 minutes chill 24 hours TIP If desired, use a muddler or handle of a
pepper slice(s) (optional) wooden spoon to crush 3 fresh sage leaves
1
⁄4 cup Beet-Sage Shrub (2 oz.) in bottom of cocktail shaker. Substitute
1. Use a muddler or handle of a wooden (recipe, above right) (tip, right) 3 Tbsp. beet juice blend and 1 Tbsp. pure
spoon to crush rosemary and jalapeño 1
⁄4 cup rye whiskey (2 oz.) maple syrup for the Beet-Sage Shrub.
pepper slices in bottom of a cocktail 2 Tbsp. lemon juice (1 oz.) per cocktail 242 cal., 0 g fat, 0 mg chol.,
shaker. Add carrot juice, tequila, and lime Dash bitters 220 mg sodium, 27 g carb., 1 g fiber, 22 g
juice. Add ice cubes; cover and shake until 1
⁄3 cup club soda, chilled sugar, 1 g pro.

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eat well

Better Homes and Gardens Special Interest P NUTRITION

THE BEST THINGS

Better Food. See For Yourself.

ADVERTISEMENT ©2016 Bellisio Foods, Inc.

POWER YOUR DAY

THE NEW HEALTHY

lentils, beans, and peas to your plate

Eat Well Lose Weight 1

Editor CARRIE BOYD Contributing Photograhers HOME ADVERTISING ADVERTISING OPERATIONS

Chairman and Chief Executive Oﬃcer STEPHEN M. LACY

Vice Chairman | MELL MEREDITH FRAZIER

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

CHEERS TO THE NEW YEAR.

Eat Well Lose Weight 3

No one person is the

Eggs: We test with large eggs Juli Hale

Milk: We test with 2-percent

Vegetable oil: If the

Eat Well Lose Weight 5

SNACKS BelGioioso fresh mozzarella

Larabar mini bars

Trader Joe’s dried fruit

6 Eat Well Lose Weight

WIN Kitchen Essentials

Enter Daily at BHG.com/EatWellSweeps

HERBS, BEANS & WATER

8 Eat Well Lose Weight

Eat Well Lose Weight 9

10 Eat Well Lose Weight

Eat Well Lose Weight 11

The combination of protein and complex carbs

12 Eat Well Lose Weight

5 cups cubed whole wheat

1. Lightly coat a 3-qt. rectangular

14 Eat Well Lose Weight

1. Preheat oven to 400°F. Lightly SHAKSHUKA

Eat Well Lose Weight 15

16 Eat Well Lose Weight

1small zucchini, trimmed

1. To make zucchini ribbons, draw a

Eat Well Lose Weight 17

18 Eat Well Lose Weight

Eggs and Fried Rice 1

Eat Well Lose Weight 19

Power Your Day

20 Eat Well Lose Weight

Eat Well Lose Weight 21

22 Eat Well Lose Weight

1 6-oz. carton plain low-fat yogurt

1. In a medium bowl combine ﬁrst seven

1 6-oz. carton plain low-fat yogurt

1. In a medium bowl combine ﬁrst ﬁve

BATCH-COOK like a PRO

24 Eat Well Lose Weight

11⁄4 cups water

1. In a small saucepan bring the B U R R I TO

Eat Well Lose Weight 25

Bacon and Egg

26 Eat Well Lose Weight

11⁄4 cups uncooked regular

1. Preheat oven to 375°F. In a 2- to

Eat Well Lose Weight 27