Prevention - Plant-Based Meals

Easy&Delicious
PL ANT-BASED
+ MEALS
50 y
H ea l t h s
Recipe
SQUASH &
SAGE PASTA
page 63
Fast & Fresh Amazing Benefits Expert Advice

Eat More Fruits, Prevent Disease, This Flexible
Veggies & Grains Lose Weight & Eating Plan Can
at Every Meal Boost Immunity Work For You!
Easy&Delicious
PL ANT-BASED
MEALS
Contents
IN T RODUC T ION CHAPTER 1
WHAT IS A PLANT-BASED SAVORY

LIFESTYLE? APPS
A quick primer on this healthful eating Robust starters like smoky bean soups
plan, with tips for getting more fruits, and roasted vegetable salads put
veggies, and grains into your day. bold flavors front and center.
page 4 page 16
2 PLANT-BASED MEALS
EASY & DELICIOUS PLANT-BASED MEALS›
CHAPTER 2 CHAPTER 3
FLAVORFUL SATISFYING
MAINS SIDES
From hearty stuffed tomatoes to nutty Your favorite classics and more—
spring pastas, delicious entrée ideas including potato salad, ratatouille,
make planning meals a breeze. and gratin—kicked up a zesty notch.
page 40 page 66
P R E V E N T I O N M AG A Z I N E P R E V E N T I O N M AG P R E V E N T I O N .C O M 3
INTRODUC TION
What Is a
Plant-Based
Lifestyle?
4 PLANT-BASED MEALS
WHAT IS A PLANT-BASED LIFESTYLE?
You’ll consume lots of plants,

obviously. But a plant-based diet
is way more flexible than
you think. Here’s a quick primer.
A
sk just about anyone what the difference between plant-
based and vegan food is, and you’ll get the same answer:
“They’re the same thing, right?” Contrary to what grocery
store packaging and social media might insinuate, there’s actually
quite a big difference between these dietary lifestyles—and you’ll
probably find you prefer one over the other, depending on your
goals and values. So what, exactly, makes a plant-based diet
different from a vegan diet? To get it straight, we spoke to dietitians.
(Spoiler alert: You’ll eat a lot of veggies either way.)
What’s the Well, what’s Which lifestyle is

definition of a a plant-based better for your overall
vegan diet? diet, then? health?
“A vegan lifestyle “There’s really not “Everyone can benefit reduced chances of type
excludes all animal any one definition of from eating more plant- 2 diabetes. If you’re
products, such as eggs, what ‘plant-based’ is,” based foods,” Jones worried about climate
dairy, meat, and even says Diana Sugiuchi, says. “It’s not limited to change, studies show a
honey,” says Jerlyn RDN, LDN, founder only those who want to plant-based lifestyle can
Jones, RDN, LD, of Nourish Family prevent or treat certain also reduce greenhouse
owner of the Lifestyle Nutrition in Baltimore, diseases. Everyone gas emissions.
Dietitian in Atlanta, Maryland. “For some can get on board with “There is no one, set
Georgia. “Instead, people, that means eating more fruits and diet that is going to
fruits, vegetables, no meat; for some, vegetables.” To make work for everybody,”
beans, legumes, nuts, that means a little the most of either diet, says Sugiuchi, who
and seeds comprise bit of meat; and for ideally half or more recommends meeting
most of their meal some, that means of every meal should with a professional
plans.” In essence: No adding in more plants.” consist of plants. before starting a vegan
products derived from Essentially, going plant- It’s possible to lose or plant-based lifestyle.
animals are permitted based means placing weight and improve “To find the best diet,
at all. plants at the center of your overall health with it’s really thinking about
Vegans also do not every meal. both vegan and plant- your tastes, and about
wear any clothing or “The two lifestyles are based lifestyles, and, the changes you’ll really
use any products made very similar, but the key based on your personal be able to include on
from or with animals, difference is you’re not goals, either might the regular.”
including wool and silk. necessarily eliminating have incredible health
And although a vegan all animal products in a benefits. Eating plants
diet is automatically plant-based diet,” Jones is strongly linked to
plant-based, that term’s adds. “The emphasis better health, including
meaning has evolved is mostly on the weight loss, lower
into something new. vegetables and fruits.” risk of cancers, and
6 PLANT-BASED MEALS
What else have to really sit down meal per week with a one lifestyle. “People
should I know? and plan for it, and meatless day, like the want to put labels on
It can be tempting that’s where a registered concept of Meatless the way they’re eating:
to make the switch dietitian nutritionist Mondays, can be a great vegan, vegetarian,
immediately, but both can be a beneficial way to introduce these pescatarian,” Sugiuchi
dietitians warn against resource,” Jones says. meals that feature less says. “I’m much more
jumping into any major “Adding plants animal proteins.” a fan of being flexible,
decisions. “Any time is a great way to You also might not especially if you’re
you want to change the start,” Sugiuchi says. even have to worry transitioning into a
way you’re eating, you “Substituting one about adhering to any different way of eating.”
8 PLANT-BASED MEALS
What
is the
Flexitarian
Diet?
It’s the
plant-based
eating
plan that
allows
meat.
Here’s why
dietitians
love it.
If you can’t imagine
giving up the occasional
meaty indulgence, this
plan might be for you.
T THE FLEXIBLE VEGETARIAN
he evidence
in support of
following a plant-
based diet is pretty This concept became According to Blatner’s plan is
convincing. Vegetarians popular after Dawn Blatner, she coined separated into three
tend to weigh less, Jackson Blatner, the term because stages, depending
have lower LDL (or RD, published The consuming meat on your current
bad) cholesterol, and Flexitarian Diet in induced guilt, since meat consumption:
decreased cancer risk. 2008 and has become she was a practicing beginner, advanced,
But if cutting out meat trendy given all the vegetarian herself. and expert. If you
seems daunting, there’s research supporting “I developed this cannot even fathom
a way you can have that plant-based eat- style of eating for eating one meat-
juicy burger and eat it ing. The term even people who know free meal each day,
too: the flexitarian diet. nabbed a spot in that vegetarianism is naturally, you’ll want
As the name implies, Merriam-Webster, one of the healthiest to ease into things at
this crowd generally which defines flex- and smartest ways to the beginner stage.
eats vegetarian but itarian as someone eat but don’t want However, those who
aren’t sticklers. Sound whose “normally to sit in the corner at already limit meat
tempting? Here’s a look meatless diet oc- a BBQ with an empty consumption can
at whether this lifestyle casionally includes bun,” she writes on jump right into the
is right for you. meat or fish.” her blog. advanced level.
10 PLANT-BASED MEALS
HOW MUCH
MEAT CAN
YOU EAT?
Generally, you will
want to structure
meals depending on
your level.
BEGINNER
Aim for about
26 ounces of meat or
poultry per week and
two meatless days.
ADVANCED
Aim for 18 ounces of
meat or poultry per
week and three or
four meatless days.
EXPERT
BOUNTIFUL HEALTH BENEFITS

Aim for about
9 ounces of meat or
poultry per week and
five meatless days. For one, this plan Provided that fiber helps lower
isn’t as restrictive meat is replaced LDL cholesterol,
Does starting at the as fads.“I love with fresh produce decreases risk
beginner level seem this diet because instead of, say, of heart disease,
overwhelming too? what makes it so potato chips, you’ll and keeps you full
Build up to it, says appealing is how receive a good vari- longer.
Holly Herrington, doable it is,” says ety of vitamins and Not impressed?
RD, of Northwestern Herrington. There’s minerals, explains Flexitarian diets
Memorial Hospital in no need to give up Herrington. are also linked to
Chicago. “Start with wings, burgers, or You’ll also be up- a reduced risk of
one or two meals [per any other foods ping your intake of type 2 diabetes and
week],” she suggests. you love. “It’s more key nutrients like fi- lower body weight,
“Then three meals, of a push toward ber. Aside from the according to a 2016
and then a whole day.” getting fruits obvious benefits it review of studies in
and vegetables in,” offers, like regular the journal Fron-
she adds. bowel movements, tiers in Nutrition.
THE
SKINNY
ON GOING
MEATLESS
TO LOSE
WEIGHT
As with any diet, losing
weight comes down to
what and how much
you’re consuming. Eat-
ing a whole cheese piz-
za instead of chicken
isn’t going to help shed
WHAT’S A TYPICAL MEAL?

extra pounds. And it’s
entirely possible to
overdo it on healthy
foods like avocados. There’s no need to worry about subsisting on tofu and salads. A typical
“You can still get breakfast could include Greek yogurt with berries and peanut butter
way too many calories toast, eggs with veggies, or, yes, a tofu scramble. Whole-wheat pasta
from healthy foods,” or veggie burgers make easy lunches, and vegetable stir-fry is for great
says Herrington. Take weeknight dinners. Dedicate half of your plate to vegetables, and then
nuts, for example. A one-third each to protein and starches.
serving of almonds is
23 nuts, but it’s easy to
eat double that if you
don’t measure out a
single portion. Before diving in, look at how many meals
“I don’t know a lot include meat each week. Then develop
of people who eat 23 a plan to slowly decrease consumption,
almonds and are like, advises Nathalie Sessions, RD, of Houston
‘Oh, I’m so full,’” says Methodist Hospital. Herrington suggests
Herrington. “It’s about
being mindful of your
HOW TO starting with a plant-based meal a week
if you consume meat for breakfast, lunch,
portions and overall START and dinner. Paying attention to portion
healthy food choices. sizes will ensure you’re not overeating
It’s not just about while helping you pack in enough fruits
cutting out meat.” and vegetables.
12 PLANT-BASED FOODS P R E V E N T I O N M AG A Z I N E P R E V E N T I O N M AG
The 8 Best W
hether you’re vegan,
vegetarian, or just
trying to cut back
on your meat intake,
Plant-Based
chances are you’re concerned
about getting enough protein.
And that’s a good thing since
protein is an important
macronutrient for maintaining
Sources of
strong bones, building muscles,
and growing healthy hair.
But before you grab any old
protein source, it’s important
to understand that not all
Complete
proteins are created equal—
only some are considered
“complete proteins,” meaning
they contain all nine essential
Protein
amino acids.
Allow us to explain: There
are 20 different amino acids
that make up protein, and nine
of them are called essential
amino acids because our bodies
can’t produce them, so we
need to get them from food.
Complete protein foods have
all nine essential amino acids,
whereas other protein-rich
foods might not necessarily
contain all essential amino
acids, says Brigitte Zeitlin, RD,
founder of BZ Nutrition in
New York City.
If you’ve eliminated (or cut
back) on your meat intake, you
need to make sure you’re eating
plenty of plant-based complete
protein foods. Although the
amount of protein you need
depends on your age, your
sex, and your activity level,
the suggested daily allowance
for protein is 0.8 grams per
kilogram, or 0.36 grams per
pound, of body weight.
The good news is there’s no
shortage of choices. On the
following pages are eight great
options, plus delicious ways to
include them into your meals.
P R E V E N T I O N .C O M 13
HEMP SEED HUMMUS AND PITA BREAD
PROTEIN COUNT PROTEIN COUNT
10 grams per 3-tablespoon serving 7 grams per 2-tablespoon hummus
and 1 whole-wheat pita serving
Hemp hearts, or shelled hemp seeds, come
from the hemp plant, Cannabis sativa, but they “The combo of wheat, which lacks the amino
don’t have any psychoactive effects (i.e., they acid lysine, and the incomplete protein in chick-
won’t get you high). Hemp seeds are great peas, which are full of lysine, makes a great
sources of omega-3 and omega-6 healthy fats. complete protein balance,” says Rachel Fine,
Zeitlin likes adding them to her morning oats, MS, RD, of To the Point Nutrition. Chickpeas are
to salads and avocado toast as a topping, or to also a great source of iron, phosphate, calcium,
sautéed spinach or kale to add some crunch. magnesium, manganese, zinc, and vitamin K.
EDAMAME QUINOA
18 grams per 1-cup serving 8 grams per 1-cup serving
The next time you eat sushi, add a side of Unlike other whole grains, like brown rice and
edamame to your order. In addition to provid- barley, quinoa cooks quickly—in about 20 min-
ing a hefty dose of muscle-building protein, utes—so you can have dinner on the table in no
edamame provides a whopping 8 grams of time. It’s also high in fiber, iron, magnesium,
fiber per serving. Fold it into layers of greens and manganese.
in a delicious Mason jar salad or saute it with
other veggies in a quick and flavorful stir-fry.
BUCKWHEAT FARRO
6 grams per 1-cup serving 7 grams per ¼-cup serving
With a grainy texture and nutty flavor, Farro is an ancient grain derived from wheat
buckwheat makes a great gluten-free option that has a chewy texture and nutty flavor. This
for those managing food sensitivities or fiber-rich grain is also a good source of
intolerances, Fine says. Swap it for all-purpose B vitamins, minerals, and other antioxidants,
white flour to make protein-packed waffles, or says Fine. Many vegetarians and vegans are
as an alternative to oatmeal. particularly deficient in B12 because the vitamin
is mostly found in animal products, like meat
and dairy. Sub it in for brown rice or pasta.
CHIA SEEDS EZEKIEL BREAD

6 grams per 3-tablespoon serving 4 grams per slice
This tiny but mighty seed is packed with heart- This fiber-rich, sprouted slice packs a nutritious
healthy omega-3 fatty acids and is a good punch, with a variety of grains, including whole
source of calcium and zinc. Because chia seeds wheat, barley, millet, lentils, soybeans, and
are flavorless and soak up liquid, “they’re an spelt. Use it in place of whole-wheat or white
easy item to add to oatmeal, smoothies, and bread in a classic PB&J or avocado toast.
puddings,” says Lauren Cadillac, RD, based in
New York City.
SAVORY APPS
CHAPTER 1
SAVORY
APPS
Switching to a plant-based lifestyle doesn’t
mean you have to sacrifice taste.
These simple and nutritious appetizers put
bright flavors front and center.
MÂCHE, BEET, AND
ORANGE SALAD
TOTA L 20 M IN / SERV ES 4
Ingredients
2 tsp grated lemon zest,

plus 3 Tbsp juice
1/3 cup olive oil
Kosher salt and pepper
¼ cup fresh mint leaves,
chopped, divided
¼ cup fresh dill, chopped,
divided
8 oz cooked small beets,
ZUCCHANOUSH thinly sliced
TOTA L 15 M IN / SERV ES 7 2 small navel oranges,
rind removed, sliced into
Ingredients Directions rounds
4 cups mâche, mixed
1 lb small zucchini (about 1. Heat grill to medium. Toss greens, or baby spinach
3), quartered lengthwise zucchini with 1 Tbsp oil
and ½ tsp salt and grill until 1/3 cup shelled pistachios,
3 Tbsp olive oil, divided toasted and roughly
tender and evenly charred,
Kosher salt and pepper chopped
8 to 10 minutes.
1 clove garlic
¼ cup tahini 2. Transfer zucchini to a Directions
blender along with garlic,
2 Tbsp fresh lemon juice
tahini, lemon juice, and 1. Whisk together lemon zest
3 Tbsp mint leaves, 1 Tbsp mint and pulse and juice, oil, ½ tsp salt, and
divided to combine. With motor ¼ tsp pepper; stir in half of
1 Tbsp pine nuts, toasted running on low speed, mint and dill.
drizzle in remaining 2 Tbsp
olive oil. Puree until mostly 2. In a bowl, gently toss beets
smooth, increasing blender with 2 Tbsp vinaigrette.
speed if necessary. Arrange oranges and beets
on a platter. Top with mâche,
3. Chop remaining mint. drizzle with remaining
Serve zucchini mixture vinaigrette, and sprinkle with
topped with mint and pistachios and remaining
pine nuts. herbs.
PER SERVING 125 CAL, 11.5 G PER SERVING 285 CAL, 22.5 G FAT
FAT (1.5 G SAT), 145 MG SOD, (3 G SAT), 265 MG SOD, 4 G PRO,
3 G PRO, 4.5 G CARB, 1 G FIBER 19 G CARB, 5 G FIBER
SAVORY APPS
SAVORY APPS
VEGAN QUESO
AC T I V E 30 M IN / TOTA L 4 5 M IN / SERV ES 8
Ingredients Directions
2 large poblano peppers, 1. Heat broiler. Arrange

halved and seeded poblanos, cut sides down,
1 Tbsp olive oil on rimmed baking sheet and
broil until charred, 3 to 5
2 cloves garlic, pressed
minutes. Transfer to a bowl,
1 cup cashews cover, and let sit 5 minutes.
2 tsp chili powder Use a paper towel to remove
skins, then cut peppers into
1 tsp ground cumin
¼-in. pieces.
½ tsp ground coriander
½ tsp ground turmeric 2. Meanwhile, heat oil and
garlic in a small saucepan on
medium until sizzling, about
¼ cup nutritional yeast 1 minute. Remove from heat
Chopped cilantro and and stir in cashews, then
tortilla chips, for serving spices and ½ tsp each salt and
pepper. Add 1½ cups water
and bring mixture to a boil.
Reduce heat and simmer until
cashews are tender, 10 to
12 minutes.
3. Transfer mixture to a
blender, add nutritional yeast
and ½ cup water, and puree
until smooth.
4. Return mixture to the

saucepan. Cook, stirring
occasionally, until thickened,
6 to 8 minutes. Fold in all but
2 Tbsp poblanos. Transfer
to a serving dish, top with
remaining poblanos, and
sprinkle with cilantro.
Makes 2 cups. Serve with
tortilla chips.
PER SERVING ABOUT 140 CAL,

10 G FAT (2 G SAT), 5 G PRO,
150 MG SOD, 9 G CARB, 2 G FIBER
CHILLED CORN SOUP
4 large ears corn, shucked 1. Bring a medium pot of water 3. Transfer corn to a blender
1/4 yellow pepper to a boil. Add corn and boil along with pepper, tomato,
2 minutes, then drain and run onion, lime juice, and 1/2 tsp
1/2 yellow heirloom tomato under cold water to cool. salt and puree until smooth.
(about 5 oz)
Refrigerate at least 30 minutes
1/2 small sweet onion 2. Working over a bowl, cut and up to overnight. Serve
1 Tbsp fresh lime juice kernels off cobs and use topped with crumbled queso
back of knife to scrape any fresco, cilantro, and pinch
Kosher salt
remaining bits of kernels and of cayenne.
Queso fresco, cilantro juices. Discard cobs.
leaves, and cayenne, PER SERVING 165 CAL, 4 G FAT
for serving (1.5 G SAT), 330 MG SOD, 7 G PRO,
32 G CARB, 4 G FIBER
SAVORY APPS
MANGO-VEGGIE
ROLLS
Ingredients
¼ cup sweet chile sauce
1 Tbsp rice vinegar
2 tsp fish sauce
1 tsp grated lime zest,
plus 1 Tbsp lime juice
8 rice spring roll wrappers
2 large carrots, peeled and
cut into matchsticks
1 English cucumber, cut
into matchsticks
1 large red pepper, seeded
and cut into matchsticks Directions
1 mango, thinly sliced 1. In a small bowl, whisk 4. Repeat process until all
4 oz romaine lettuce leaves together sweet chile sauce, fillings are used, keeping
½ cup mint leaves vinegar, fish sauce, and lime assembled rolls covered
zest and juice; set aside. with a damp towel. Cut rolls
½ cup cilantro leaves in half and serve with chile
2. Add hot water to a large, dipping sauce.
shallow dish and submerge
1 wrapper in water to soften, PER SERVING 235 CAL, 1 G FAT,
10 to 15 seconds. Transfer to 605 MG SOD, 5 G PRO, 25.5 G
a slightly damp surface and SUGARS (9.5 G ADDED SUGARS),
gently smooth out into a circle. 53 G CARB, 6 G FIBER
Repeat with another wrapper,
placing it on top of the first.
3. Add about an eighth of

each filling to bottom third of
wrappers and top with a few
herb leaves. Fold bottoms of
wrappers over filling, then
gently roll and tuck wrappers
over filling to cover. Fold in
sides to seal, then roll until
completely sealed.
WARM ROASTED CAULIFLOWER
AND SPINACH SALAD
TOTA L 4 0 M IN / SERV ES 4
3 Tbsp olive oil 1. Heat oven to 425°F. In a

1 tsp pumpkin pie spice small saucepan, warm oil,
spices, and ½ tsp salt just
½ tsp ground cumin until hot. Finely chop shallot
½ tsp ground coriander and place in a small bowl.
Kosher salt Pour half of oil mixture over
shallot and set aside.
1 small shallot
1 large head cauliflower, cut 2. On a large rimmed baking
into florets (about 2 lbs) sheet, toss cauliflower with
1 14-oz can lentils, rinsed remaining oil mixture and
roast until golden brown and
3 Tbsp white wine vinegar tender, 20 to 25 minutes.
5 cups baby spinach
1 oz pecorino cheese, 3. Add lentils and vinegar
shaved to shallot mixture. Let sit
for 5 minutes. When ready
¼ cup pomegranate seeds
to serve, toss with spinach,
pecorino, pomegranate
seeds, and roasted
cauliflower.
PER SERVING 270 CAL, 13 G FAT

(3 G SAT), 435 MG SOD, 13 G PRO,
SAVORY APPS
SPINACH AND
ARTICHOKE DIP
Ingredients
2 Tbsp mayonnaise
1 tsp grated lemon zest
2 Tbsp lemon juice
1 14-oz can artichoke hearts,
rinsed and patted dry
1 cup packed baby spinach,
chopped
2 Tbsp fresh mint, chopped
2 Tbsp flat-leaf parsley,
chopped
1 scallion, finely chopped
2 Tbsp Parmesan, finely
CORN, MANGO, AND EDAMAME SALAD 1/4

grated
cup walnuts, toasted and
TOTA L 30 M IN / SERV ES 4 chopped
Sliced whole-wheat
Ingredients Directions baguette or crackers,
2 cups frozen shelled Prepare edamame per for serving
edamame package directions. Drain
11/2 cups fresh corn kernels and rinse under cold water. Directions
(from 2 large ears) Transfer to a large bowl.
Stir in corn, mango, tomato, 1. In medium bowl, whisk
11/2 cups mango cubes (about
1 medium mango) onion, cilantro, oil, lime juice, together mayonnaise, lemon
salt, and pepper. Toss well. zest and juice, and 1/4 tsp
1 cup chopped tomato each salt and pepper. Add
(about 1 large) PER SERVING 160 CAL, 5 G FAT artichokes and toss to coat.
1/2 cup chopped red onion (0.5 G SAT), 303 MG SOD, 9 G PRO,
(about 1 small) 22 G CARB, 6 G FIBER 2. Fold in spinach, mint,
2 Tbsp chopped fresh parsley, scallion, Parmesan,
cilantro and walnuts. Serve with
whole-wheat baguette slices
1 Tbsp extra-virgin olive oil
or crackers.
1 Tbsp freshly squeezed
lime juice PER SERVING 130 CAL, 10 G FAT
3/4 tsp salt (1.5 G SAT), 390 MG SOD, 4 G PRO,
7 G CARB, 1 G FIBER
1/4 tsp freshly ground black
pepper
SAVORY APPS
SAVORY APPS
SHAVED CARROT AND RADISH SALAD

4 mixed-color carrots, 1. In a bowl, whisk together

shaved lengthwise orange juice, lemon juice,
(about 3 cups) honey, and ½ tsp each salt
4 radishes, shaved into and pepper to dissolve
rounds (about 1 cup) honey, then whisk in oil.
2 stalks celery, thinly sliced
(about 2 cups) 2. Arrange vegetables,
oranges, and mint on a
1 small beet, shaved into large platter and drizzle
half-moon rounds
with vinaigrette.
(about 1 cup)
1 cup watercress PER SERVING 115 CAL, 7 G FAT
2 small oranges, rind (1 G SAT), 235 MG SOD, 2 G PRO,
removed and sliced into 13 G CARB, 3 G FIBER
half moons
½ cup fresh mint leaves,
torn, if large
For vinaigrette
3 Tbsp fresh orange juice
1 tsp honey
3 Tbsp olive oil
SMOKY VEGAN
BLACK BEAN
SOUP
AC T I V E 20 M IN
TOTA L 4 HOURS 50 M IN
SERV ES 4
Ingredients
2 Tbsp extra-virgin
olive oil
2 medium carrots,
chopped
2 stalks celery, sliced
1 medium onion, Directions
finely chopped
1. In a 12-in. skillet, heat
¼ cup tomato paste oil on medium-high. Add
3 cloves garlic, carrots, celery, and onion.
crushed with press Cook 6 to 8 minutes or until
1½ tsp ground cumin starting to brown, stirring
occasionally. Add tomato
1 tsp smoked paprika
paste, garlic, cumin, and
3 cups lower-sodium smoked paprika. Cook,
vegetable broth stirring, 1 to 2 minutes or
3 15-oz cans lower- until garlic is golden and
sodium black tomato paste has browned.
beans, undrained Stir in ½ cup broth,
1 cup frozen corn scraping up browned bits.
Avocado chunks 2. Transfer contents of

and cilantro leaves, skillet to a 6- to 8-qt slow-
for serving
cooker bowl along with
beans, corn, and remaining
broth. Cover and cook on
high for 4 hours or low for
6 hours. Serve with
avocado and cilantro.

(1 G SAT), 535 MG SOD, 14 G
PRO, 51 G CARB, 19 G FIBER
SAVORY APPS
ROASTED PUMPKIN
AND POMEGRANATE
SALAD WITH
PUMPKIN SEED OIL
VINAIGRETTE
Ingredients
3 cups pumpkin, cut into

1-in. cubes
2 tsp extra-virgin olive oil
¼ tsp salt
¼ tsp pepper
6 cups mixed winter salad
greens
½ cup pomegranate seeds Directions
8 tsp lightly toasted 1. Heat oven to 400°F. 3. Divide the greens

pumpkin seeds Toss pumpkin with olive oil, evenly among four salad
¼ cup crumbled goat salt, and pepper and arrange plates. Scatter ½ cup
cheese in one layer on a lipped roasted pumpkin, 1 Tbsp
baking sheet. Roast until pomegranate seeds, 2 tsp
pumpkin is tender-firm and pumpkin seeds, and 1 Tbsp
For vinaigrette edges are caramelized, about goat cheese on top of each
3 Tbsp pure pumpkin-seed 30 minutes. Remove from plate of greens. Drizzle with
oil oven and let cool completely. 2 Tbsp vinaigrette.
2 Tbsp champagne vinegar
2. Combine all vinaigrette PER SERVING 296 CAL, 21 G FAT
3 Tbsp orange juice ingredients in a small jar with (7 G SAT), 406 MG SOD, 9 G PRO,
1 tsp Dijon mustard a tight-fitting lid and shake 9 G SUGARS, 22.5 G CARB,
until dressing emulsifies and 4 G FIBER
1 small chopped shallot
has a creamy appearance.
(1 Tbsp)
1 tsp honey
¼ tsp salt
¼ tsp pepper
SAVORY APPS
HEIRLOOM TOMATO
SALAD
Ingredients
¼ cup olive oil

2 Tbsp champagne vinegar
1 tsp agave
1 pint mixed-color cherry
or grape tomatoes,
halved
2 Tbsp chives, finely
chopped, plus more for
serving
1 lb heirloom tomatoes,
some sliced and some cut
SWEET PEA DIP
AC T I V E 10 M IN / TOTA L 10 M IN / M A K ES 1½ CUPS
into wedges
Small basil leaves, for
serving
10 oz frozen peas (thawed) In a food processor,
Directions ¾ cup fresh mint leaves puree peas, mint leaves,
tahini, lemon zest,
1. In a medium bowl, whisk ¼ cup tahini lemon juice, garlic, salt,
together oil, vinegar, agave 2 tsp lemon zest and a pinch of pepper
and ½ tsp each salt and 3 Tbsp lemon juice until smooth, adding
pepper. Add cherry tomatoes water 1 Tbsp at a time if
and chives and toss to ½ clove garlic, grated the mixture is too thick.
combine. ½ tsp salt Top with ½ tsp each
Pepper extra-virgin olive oil and
2. Arrange heirloom tomatoes black sesame seeds.
on a plate and sprinkle with Extra-virgin olive oil Serve with vegetables
¼ tsp each salt and pepper. Black sesame seeds for dipping.
Spoon cherry tomato mixture Vegetables, for dipping
on top. Top with additional PER SERVING 108 CAL, 6 G
chives and basil leaves. FAT (1 G SAT), 218 MG SOD,
5 G PRO, 2.5 G SUGARS,
PER SERVING 105 CAL, 9.5 G FAT 10 G CARB, 4 G FIBER
(1.5 G SAT), 185 MG SOD, 1 G PRO,
6 G CARB, 1 G FIBER
SPICED GRILLED EGGPLANT
WITH FRESH TOMATO SALAD
2 medium eggplants 1. Heat grill to medium. Brush

(about 1 lb each), sliced eggplant with 3 Tbsp olive oil,
lengthwise ½ -in. thick then season with coriander,
4 Tbsp olive oil cayenne, and ¼ tsp salt. Grill
until tender, 10 to 12 minutes.
1 tsp ground coriander
1 tsp cayenne 2. Meanwhile, in a medium
Kosher salt bowl, whisk together lemon
juice, vinegar, remaining Tbsp
olive oil, and ½ tsp salt; fold in
2 Tbsp red wine vinegar tomatoes, chiles, and mint.
1½ cups mixed-color cherry
or grape tomatoes, 3. Arrange eggplant on a
halved large platter; top with tomato
2 small Fresno chiles or salad. Whisk together yogurt
other hot chiles, finely and milk and drizzle over
chopped vegetables. Sprinkle with
mint leaves, if desired.
¼ cup packed fresh mint
leaves, finely chopped,
plus more for serving
(1.5 G SAT), 1 MG CHOL, 308 MG
¼ cup low-fat Greek yogurt SOD, 3 G PRO, 6 G SUGARS,
2 Tbsp low-fat milk 12 G CARB, 5 G FIBER
SAVORY APPS
ARUGULA SALAD Ingredients Directions
WITH ZUCCHINI 4 cups arugula 1. Place arugula in a large

bowl. Using a vegetable
RIBBONS 1
3/4
small zucchini (or 1/2 large)
cup pecan halves (2 oz)
peeler, shave zucchini to
TOTA L 15 M IN / SERV ES 4 make ribbons. Top arugula
1/3 cup salted, roasted with zucchini ribbons.
sunflower seeds
1 oz parmesan, shaved 2. Sprinkle with pecans,
sunflower seeds, and cheese.
1 lemon, halved
Squeeze lemon over salad.
2 Tbsp freshly grated Sprinkle with zest and drizzle
orange zest with extra-virgin olive oil.
1/4 cup extra-virgin olive oil Serve immediately.

2 G SUGARS, 7 G CARB, 3 G FIBER
SAVORY APPS
BUTTERNUT SQUASH 2. Meanwhile, heat remaining

oil in a Dutch oven on
AND WHITE BEAN SOUP medium heat. Add onion
AC T I V E 20 M IN / TOTA L 4 5 M IN / SERV ES 4 and cook, covered, stirring
occasionally, 6 minutes. Stir
Ingredients in garlic and ginger and cook
¼ cup roasted pistachios,
1 minute.
1 large butternut squash finely chopped
2 Tbsp olive oil ¼ cup dried apricots, finely 3. Add broth, thyme, and
chopped butternut squash and bring
1 onion, chopped
¼ cup fresh cilantro, to a boil. Using a fork, mash
2 cloves garlic, finely
chopped white beans and add to soup
chopped
1 scallion, sliced along with chickpeas.
1 1-in. piece fresh ginger,
finely chopped 4. Cook couscous according
Directions
6 cups low-sodium chicken to label directions; fluff with
broth 1. Cut neck off butternut fork and fold in pistachios,
6 sprigs fresh thyme squash (reserve base for apricots, cilantro, and
another use). Peel and cut scallion. Serve soup topped
1 15-oz can white beans,
into ½ -in. pieces. Heat 1 Tbsp with couscous mixture.
rinsed
olive oil in a nonstick skillet
1 15-oz can chickpeas, on medium heat. Add squash PER SERVING 560 CAL, 15.5 G FAT
rinsed and cook, covered, stirring (2 G SAT), 385 MG SOD, 26 G PRO,
½ cup couscous occasionally, 8 minutes. 88 G CARB, 19 G FIBER
SAVORY APPS
SPINACH SALAD WITH

WARM BLACKBERRY
VINAIGRETTE
Ingredients
½ cup blackberries
¼ cup balsamic or red wine vinegar
2 Tbsp olive oil
1 tsp Dijon mustard
1 10-oz package baby spinach
1 15.5-oz can cannellini beans, rinsed
1 cup mixed-color cherry tomatoes, halved
¼ small red onion, thinly sliced
2 Tbsp fresh herbs (such as mint, basil,
parsley), coarsely chopped
¼ cup crumbled feta cheese
Directions
1. In a blender, puree 1 cup berries with ¼ cup

water until smooth. Strain through a mesh
sieve into a small saucepan.
2. Add vinegar and oil; whisk to combine.

Whisk in mustard and pinch each salt and
pepper, then cook on medium heat, whisking
occasionally, until warm.
3. In a large bowl, toss spinach with warm

dressing to coat. Add beans, tomatoes, onion,
and herbs and toss to combine. Serve topped
with feta and remaining berries.
PER SERVING 223 CAL, 9.5 G FAT (2.5 G SAT),

8 MG CHOL, 465 MG SOD, 8 G PRO, 7 G SUGARS,
40 PLANT-BASED FOODS
FL AVORFUL MAINS
CHAPTER 2
FLAVORFUL
MAINS
Meatless meals just got a lot easier.
These wholesome mains make
delicious additions to your plant-based
repertoire and are guaranteed to
satisfy even the biggest carnivores.
COLORFUL QUINOA BOWLS
AC T I V E 1 HOUR / TOTA L 1 HOUR 30 M IN / SERV ES 4
6 Tbsp rice vinegar 1. Heat oven to 425°F. Whisk

¼ cup white miso vinegar, miso, oil, and ginger
in a bowl.
¼ cup safflower oil
2 tsp freshly grated ginger 2. Coat two baking sheets
14 oz firm tofu, pressed dry with cooking spray. Toss tofu
and cut into 1-in. cubes in ¼ cup of dressing; put
on one pan. Season sweet
1 large sweet potato, cut
potato and beets with salt
into 1-in. cubes
and pepper; put on other pan.
2 medium beets, cut into Roast until tofu is crisp and
½-in. wedges vegetables are tender,
4 cups cooked quinoa 25 minutes.
1½ cups shredded red
cabbage 3. Divide quinoa among
four bowls. Top with tofu,
1 cup halved snow peas potatoes, beets, cabbage,
1 cup fresh cilantro peas, cilantro, scallions,
2 scallions, sliced sesame seeds, and dressing.
1 Tbsp sesame seeds PER SERVING 544 CAL, 23 G FAT

17 G SUGARS, 66 G CARB,
12 G FIBER
FL AVORFUL MAINS
Directions
1. Heat oven to 400°F. Slice

off ¼-in. from top of tomatoes
with serrated knife and set
aside. Using spoon, scoop
out tomato flesh and coarsely
chop. Transfer to a large
bowl. Place tomatoes in a
large baking dish.
2. In a large bowl with tomato

flesh, stir in zucchini, onion,
potato, rice, parsley, mint,
oregano, and garlic. Add
¼ cup of the oil, lemon juice,
salt, and pepper and mix
thoroughly.
TEST KITCHEN TRICK 3. Divide filling among

To make preparing all tomatoes, place tops
this dish a snap, use on them, and drizzle with
a grating blade on a remaining ¼ cup oil. Pour
food processor to 1 cup water into the baking
prep your stuffing. dish and bake 20 minutes.
4. Reduce heat to 325°F, cover

with foil, and continue baking
until rice is cooked through,
GEMISTA about 1 hour, adding more
water if baking dish dries out.
AC T I V E 20 M IN / TOTA L 2 HOURS / SERV ES 10
5. Remove from oven, remove

Ingredients foil, and let tomatoes sit 10
10 large tomatoes 1 Tbsp finely chopped minutes. Dollop with yogurt
fresh oregano before serving.
2 zucchini, grated
3 cloves garlic, minced
1 onion, grated PER SERVING 224 CAL, 12 G FAT
½ cup olive oil, divided (2 G SAT), 214 MG SOD, 6 G PRO,
1 potato, grated
¼ cup fresh lemon juice 7 G SUGARS, 26 G CARB,
¾ cup short-grain
4 G FIBER
brown rice 1 tsp kosher salt
¼ cup chopped fresh ½ tsp black pepper
flat-leaf parsley
1 cup low-fat plain
2 Tbsp finely chopped Greek yogurt
fresh mint
FL AVORFUL MAINS
SPAGHETTI Ingredients Directions
SQUASH AND 3 lbs spaghetti squash 1. Using a large serrated

knife, halve spaghetti squash
CHICKPEA SAUTÉ 1 small red onion, finely
chopped lengthwise; discard seeds.
TOTA L 20 M IN / SERV ES 4 Place both halves cut side
4 Tbsp fresh lemon juice down on a large piece
2 Tbsp olive oil of parchment paper and
2 cloves chopped garlic microwave on high until just
tender, 9 to 11 minutes. Use a
1 15-oz can chickpeas, fork to shred squash strands,
rinsed
and transfer to a large bowl.
1 cup fresh flat-leaf
parsley, chopped 2. In a small bowl, toss onion,
2 oz crumbled feta lemon juice, and a pinch each
salt and pepper.
3. On a nonstick skillet, heat

1 Tbsp olive oil and chopped
garlic until beginning to turn
golden brown. Add chickpeas;
cook for 2 minutes. Toss with
spaghetti squash, 1 Tbsp olive
oil, and ¼ tsp each salt and
pepper. Fold in parsley and
onion (and juices). Top with
crumbled feta.

(1.5 G SAT), 340 MG SOD, 7 G PRO,
ENCHILADAS WITH PUMPKIN SEED SALSA
8 soft corn tortillas 1. Heat oven to 350°F. Divide 4. To make tomato salsa, in
1 large white onion tortillas between two large a medium bowl, combine
pieces of foil, wrap, and warm tomato, reserved chopped
2 peppers (1 each red and in oven for 15 minutes. onion, remaining 2 Tbsp
yellow), quartered lime juice, and a pinch each
2½ Tbsp vegetable oil 2. Meanwhile, heat a grill pan salt and pepper.
Kosher salt and pepper over medium-high heat. Slice
¾ of the onion into ½-in.-thick 5. Spread each tortilla with
½ cup corn kernels, thawed rounds. Finely chop remaining 1 tablespoon pumpkin seed
if frozen
¼ onion and set aside. Toss salsa and top with vegetables
3 oz Monterey Jack cheese, sliced onion and peppers with (about ½ cup each). Roll up
coarsely grated (about ½ Tbsp oil and ¼ tsp each salt and place seam side down to
¾ cup) and pepper. Grill until lightly keep closed.
2 cups packed cilantro, charred and tender, 5 to 6
roughly chopped minutes per side. Transfer to a 6. Heat a large nonstick skillet
1 jalapeño, finely chopped cutting board and thinly slice. over medium-high heat.
(seeded, if desired) Transfer to a large bowl and Working in two batches,
toss with corn and cheese. add 1 Tbsp oil, then cook
2 tsp light brown sugar
enchiladas, seam side down
¼ tsp ground turmeric 3. To make pumpkin seed first, until golden brown, about
⅓ cup raw pumpkin seeds salsa, in a food processor 2 minutes per side. Repeat
or blender, pulse cilantro, with remaining Tbsp oil and
4 Tbsp fresh lime juice
jalapeño, sugar, turmeric, all enchiladas. Serve with tomato
(from 3 to 4 limes)
but 2 Tbsp pumpkin seeds, salsa, pumpkin seed salsa, and
1 beefsteak tomato, roughly 2 Tbsp lime juice, and ¼ tsp reserved pumpkin seeds.
chopped salt until smooth (add water,
1 Tbsp at a time, as necessary PER SERVING 461 CAL, 22 G FAT
until it reaches a pesto-like (4.5 G SAT), 19 MG CHOL, 796 MG
consistency). SOD, 19 G PRO, 48 G CARB,
6 G FIBER
FL AVORFUL MAINS
FL AVORFUL MAINS
QUINOA RISOTTO WITH

ARUGULA-MINT PESTO
AC T I V E 20 M IN / TOTA L 50 M IN / SERV ES 4
½ cup packed arugula 1. In a food processor, pulse

⅓ cup grated Manchego arugula, Manchego, mint,
cheese (about 1 oz) garlic, pine nuts, and ¼ tsp
salt until finely chopped,
¼ cup packed fresh mint
scraping down the side
leaves, plus more
occasionally. Transfer to a
for garnish
bowl; stir in ¼ cup oil.
2 cloves garlic
1 Tbsp pine nuts, toasted, 2. In 4-qt saucepan, heat
plus more for garnish remaining 2 tsp oil on
¼ cup, plus 2 tsp olive oil medium. Add shallots; cook 2
minutes, stirring occasionally.
2 medium shallots, Add quinoa; cook 1 minute,
chopped
stirring. Add 2 cups warm
1½ cups quinoa, rinsed water and ½ tsp salt. Heat to
and drained boiling on high. Reduce heat;
2 Tbsp butter simmer 6 to 8 minutes or until
most of water is absorbed,
stirring occasionally. Add
1 15-oz can garbanzo another 2 cups warm water;
beans (chickpeas), rinsed simmer 15 to 18 minutes or
and drained until quinoa is just tender,
Microgreens, for garnish stirring occasionally.
3. To quinoa, add butter,

lemon juice, half of pesto,
and ½ cup water, stirring
to combine. Fold in beans.
Divide quinoa mixture among
4 serving bowls. Spoon
remaining pesto over quinoa.
Garnish with microgreens,
additional mint, and pine
nuts, if desired.
PER SERVING 585 CALS, 31 G FAT

CRISPY VEGAN TOFU BOWL
14 oz extra-firm tofu 1. Slice tofu 1/4-in. thick. Place 3. Sprinkle tofu on both sides
1/2 small red onion, very on cutting board between with cornstarch. In 12-in.
thinly sliced paper towels; top with baking skillet, heat vegetable oil
sheet. Top with large cans on medium-high until hot.
1/4 cup red wine vinegar
or other weight; let stand Carefully add tofu. Cook until
1/4 cup Thai sweet chili sauce 10 minutes. Soak red onion in deep golden brown, 2 to
1 Tbsp olive oil cold water. 3 minutes per side. Drain on
paper towels.
1 seedless cucumber,
2. Whisk red wine vinegar
chopped
and Thai sweet chili sauce, 4. Divide quinoa among
3 Tbsp cornstarch olive oil, and 1/4 tsp salt. Pat 4 bowls. Top each with salad,
2 Tbsp vegetable oil onion dry; toss with half of roasted cashew halves,
vinaigrette and cucumber. parsley leaves, and tofu.
1 cup quinoa, cooked
2 Tbsp roasted cashew PER SERVING 440 CAL, 20 G FAT
halves (2 G SAT), 310 MG SOD, 18 G PRO,
Parsley leaves, 45 G CARB, 5 G FIBER
for garnish
TEST KITCHEN TRICK

Love your tofu
extra crispy? Let
stand 30 minutes
instead of 10.
FL AVORFUL MAINS
SPRING VEGGIE
PASTA
AC T I V E 30 M IN / TOTA L 30 M IN
SERV ES 4
12 oz fettucine 1. Cook pasta per package 3. Reserve 1 cup pasta

1 lb asparagus, trimmed directions, adding asparagus cooking water, then drain
and sliced on a diagonal during last 2 minutes of pasta and asparagus and add
cooking. to leek mixture. Add lemon
¼ cup olive oil, divided
juice, remaining 2 Tbsp oil,
2 cloves garlic, pressed 2. Meanwhile, in a large and ¼ cup reserved pasta
1 large leek, white and light skillet, heat 2 Tbsp oil with water, tossing to coat. Fold
green parts only, sliced garlic, leek, thyme, red in half of Parmesan, adding
into half-moons pepper flakes, and ¼ tsp salt more cooking water if pasta
on medium-low and cook, seems dry. Top with lemon
2 Tbsp fresh thyme leaves
stirring occasionally, until zest and remaining Parmesan.
⅛ tsp red pepper flakes very tender, 12 to 15 minutes.
Kosher salt PER SERVING 540 CAL, 19.5 G FAT
(2.5 G SAT), 360 MG SOD, 20 G
1 Tbsp grated lemon zest,
plus 3 Tbsp juice
2 oz Parmesan, shaved with
peeler
CAULIFLOWER “STEAKS”
WITH CHIMICHURRI SAUCE
Ingredients
1 large head cauliflower
1 tsp ground cumin
5 Tbsp canola oil
¼ cup loosely packed
cilantro, finely chopped
¼ cup loosely packed
fresh parsley leaves, finely
chopped
SPICED TOFU TACOS 3 Tbsp red wine vinegar
AC T I V E 10 M IN / TOTA L 20 M IN / SERV ES 4 1 small clove garlic, crushed

with press
Ingredients Directions 1 jalapeño chile, seeded

and finely chopped
1 package extra-firm tofu 1. In a food processor,
½ small poblano pepper finely chop poblano Directions
pepper, red pepper, garlic,
½ red pepper and onion. 1. Heat oven to 425°F. Cut
2 cloves garlic 2 slices from cauliflower center,
1 small onion 2. Cook mixture in a large 1-in. thick each; save the rest.
nonstick skillet in oil,
1 Tbsp oil stirring occasionally, for 2. Combine cumin and 1 Tbsp oil
1½ tsp chili powder 4 minutes. and brush all over cauliflower
½ tsp ground coriander slices; sprinkle with ¼ tsp salt.
3. Crumble tofu (squeezed
¼ tsp salt of excess moisture) into 3. Heat 1 Tbsp oil in oven-safe
¼ tsp pepper the skillet and season skillet on medium-high. Brown
8 corn tortillas with chili powder, ground cauliflower, about 3 minutes.
coriander, salt, and pepper;
Romaine lettuce, cook, stirring occasionally, 4. Turn over slices, transfer
shredded until golden brown. skillet to oven. Roast until stem
1 jalapeño, sliced is just tender, 15 to 20 minutes.
4. Spoon into tortillas; top
with lettuce and jalapeños. 5. In a bowl, combine remaining
ingredients, including oil, plus
PER SERVING 230 CAL, 10 G ½ tsp salt. Spoon over “steaks.”
FAT (1 G SAT), 170 MG SOD,
13 G PRO, 5 G SUGARS, 24 G PER SERVING 302 CAL, 28 G FAT
CARB, 6 G FIBER (4 G SAT), 789 MG SOD, 4.5 G PRO,
4 G SUGAR, 11.5 G CARB, 5 G FIBER
FL AVORFUL MAINS
ITALIAN FRITTATA
AC T I V E 10 M IN / TOTA L 3 5 M IN
SERV ES 4
Ingredients
2 Tbsp olive oil

1 small onion, chopped
1 red bell pepper, seeded and
chopped
½ zucchini, halved lengthwise
SOBA WITH SHIITAKE MUSHROOMS and sliced into half-moons
AND VEGGIES 1
1
cup cherry tomatoes, halved
clove garlic, minced
½ tsp kosher salt
Ingredients Directions ½ tsp black pepper

8 eggs
6 oz soba noodles 1. Combine 2 cups water,
scallion greens, cilantro, ½ tsp chopped fresh rosemary
4 scallion greens, chopped
garlic, and ginger in
2 Tbsp chopped cilantro saucepan. Stir in seasoned Directions
1½ cups sliced shiitake rice vinegar, reduced-sodium
mushroom caps soy sauce, honey, and red 1. Heat oven to 375°F. In a
1 cup thawed frozen pepper flakes. Simmer medium oven-proof skillet
edamame 10 minutes, adding edamame, over medium heat, warm oil
bok choy, carrot, and dark until shimmering. Cook onion,
1 cup bok choy, sliced
sesame oil in last 2 minutes bell pepper, zucchini, tomatoes,
1 large carrot, peeled into of cooking. Remove from heat garlic, salt, and black pepper,
ribbons and cover. stirring, until vegetables are
1 large garlic clove, minced tender and liquid released
2. Heat canola oil in medium has evaporated, about 8
4 thin slices peeled ginger
skillet over medium-high minutes. Meanwhile, whisk
1 Tbsp seasoned rice heat. Add shiitake mushroom eggs with rosemary.
vinegar caps and cook until golden
1½ Tbsp reduced-sodium brown, about 5 minutes. 2. Pour eggs over vegetables
soy sauce and quickly stir to incorporate.
2 tsp honey 3. Prepare 6 oz soba noodles Transfer to oven and bake until
per package directions. the edges brown and the center
¼ tsp red pepper flakes is just done, about 15 minutes.
1 tsp dark sesame oil 4. Divide soba noodles, sauce, (A knife inserted in the middle
1½ tsp canola oil veggies, and mushrooms would come out clean.)
among bowls.
PER SERVING 243 CAL, 5 G FAT (4 G SAT), 388 MG SOD, 14 G PRO,
(0.5 G SAT), 640 MG SOD, 11 G 4 G SUGARS, 7 G CARB, 2 G FIBER
PRO, 6 G SUGARS, 44 G CARB,
3 G FIBER
FL AVORFUL MAINS
TEST KITCHEN TRICK

Frittatas are a wonderful,
hearty way to get your
veggies in any time of
the day. They’re also very
forgiving: If you don’t
have an ingredient, just
replace it with another.
Mix and match any
vegetables or herbs, and
it will still be delicious.
FL AVORFUL MAINS
GUAVA BBQ SAUCE AND PULLED

A “MEATY” ALTERNATIVE
The chewy texture of
JACKFRUIT SAMMIE
young, green, unripe
jackfruit is similar to
that of pulled pork, and Ingredients Directions
its mild taste makes it a
For jackfruit 1. To make jackfruit, heat oil in
perfect base for soaking
1 Tbsp olive oil a large saucepan on medium.
up savory flavors. Young
Add onion and cook, stirring
jackfruit can be found 1 small onion, thinly sliced occasionally, until tender, 3 to
canned or in the freezer
2 cloves garlic, sliced 5 minutes. Stir in garlic and
or refrigerated section
2 tsp grated peeled fresh ginger and cook 1 minute.
of the grocery store.
Use the riper sweet ginger
2. Add guava paste, vinegar,
version for desserts. ½ cup guava paste
rum, tomato paste, soy
1 Tbsp apple cider vinegar sauce, Worcestershire sauce,
2 Tbsp spiced rum ½ cup water, and ½ tsp salt
and simmer, stirring often,
1 Tbsp tomato paste
until slightly thickened, 5 to 6
2 tsp low-sodium soy sauce minutes. Transfer to a blender
1 tsp Worcestershire sauce and puree until smooth.
Return to saucepan, add
Kosher salt jackfruit and ½ cup water, and
1 20-oz can young green barely simmer, covered, for
jackfruit in water (not 15 minutes.
syrup), rinsed
3. Stir mixture and continue
cooking until jackfruit is very
For topping
tender, adding more water
1 jalapeño, thinly sliced if the mixture seems too
¼ red onion, thinly sliced thick, 10 to 12 minutes more.
Using a potato masher, mash
2 Tbsp fresh lime juice
and shred jackfruit until it
Kosher salt resembles pulled pork.
4 whole-wheat buns
4. To make topping, toss
1 ripe avocado, thinly sliced
jalapeño, red onion, lime
¼ cup fresh cilantro juice, and a pinch of salt in a
small bowl. Let sit 5 minutes.
5. Serve jackfruit on buns,

topped with avocado, pickled
jalapeño and red onion, and
cilantro.
PER SERVING 475 CAL, 13.5 G

FAT (2 G SAT), 740 MG SOD, 11 G
PRO, 35 G SUGARS (29.5 G ADDED
SUGARS), 78 G CARB, 22 G FIBER
SWEET POTATO, AVOCADO, AND BLACK BEAN TACOS
1¾ lbs sweet potatoes, 1. Heat oven to 450°F. Toss 3. Serve sweet potatoes and
scrubbed and cut into sweet potatoes with olive oil, beans with avocado, corn
½-in. chunks chili powder, and ½ tsp salt. tortillas, cheese, and cilantro.
1 Tbsp olive oil Arrange on a large rimmed
baking sheet; roast for PER SERVING 465 CAL, 16 G FAT
1 tsp chili powder
30 minutes in oven. (3 G SAT), 715 MG SOD, 13 G PRO,
1 15-oz can no-salt-added 70 G CARB, 16 G FIBER
black beans, rinsed and 2. In a saucepan, combine
drained black beans with salsa verde;
½ cup salsa verde cook on medium until warm,
1 avocado, thinly sliced stirring.
8 corn tortillas
¼ cup crumbled cotija
or feta cheese
Cilantro, for garnish
FL AVORFUL MAINS
DOUBLE BEAN SHEET-PAN NACHOS

6 oz tortilla chips 1. Heat oven to 450°F. On 3. Remove from oven.

1 15-oz can low-sodium rimmed baking sheet, toss Dollop sour cream over
black beans, rinsed tortilla chips, black beans nachos and top with
and 1 cup grated extra- shredded lettuce, pico de
2 cups grated extra-sharp sharp cheddar. gallo, and guacamole.
cheddar
1 15-oz can refried beans 2. Dollop refried beans PER SERVING 455 CAL, 25 G FAT
Sour cream, shredded on top, and sprinkle with (9 G SAT), 760 MG SOD, 19.5 G
lettuce, pico de gallo, remaining extra-sharp PRO, 42 G CARB, 10 G FIBER
and guacamole, for cheddar. Bake until beans
serving are heated through and
cheese has melted, about
6 to 7 minutes.
FL AVORFUL MAINS
SPRING VEGETABLE PIZZA

Ingredients
1 lb pizza dough, thawed if frozen

Cornmeal and flour, for dusting
4 oz part-skim ricotta cheese
4 oz fresh goat cheese, at room temperature
1 Tbsp lemon zest, plus 1 Tbsp lemon juice
Kosher salt
3 oz asparagus, trimmed and cut into 2-in. pieces
3 oz sugar snap peas, strings removed, halved
diagonally
1 leek (white and light green parts only), thinly sliced
into half-moons
1 clove garlic, grated
2 tsp olive oil
Directions
1. Heat oven to 475°F. 4. In a large bowl, toss

Let pizza dough stand at asparagus, snap peas,
room temperature until leek, and garlic with lemon
ready to use. juice and oil. Spread
ricotta mixture evenly over
2. Sprinkle a large dough, leaving a ½-in.
rimmed baking sheet with border all the way around,
cornmeal. In a small bowl, then top with vegetable
combine ricotta, goat mixture. Bake until golden
cheese, lemon zest, and brown and crisp, about
pinch of salt. 13 to 16 minutes.
3. On a lightly floured PER SERVING 435 CAL, 13.5 G

surface, shape pizza dough FAT (5.5 G SAT), 985 MG SOD,
into a large oval or round 16 G PRO, 58 G CARB,
and place on baking sheet. 3 G FIBER
Directions
1. Cut cauliflower into

florets, discarding tough
inner core and leaves.
Working in batches, transfer
cauliflower to the bowl of
a food processor. Pulse
until cauliflower resembles
rice, about 15 seconds (be
careful not to overprocess or
cauliflower will get mushy).
Set aside, then repeat with
remaining cauliflower (you
should have about 4 cups).
2. Heat 1 Tbsp oil in a large

cast-iron skillet over medium-
high heat. Add pepper, white
parts of the scallion, and
ginger; cook, stirring,
2 minutes. Add cauliflower,
toss to combine. Cook,
covered, stirring once, for
5 minutes.
3. Meanwhile, in a small
CAULIFLOWER FRIED “RICE” bowl, whisk together soy
TOTA L 20 M IN / SERV ES 4 sauce, chili garlic paste, and
honey. In a separate small
bowl, lightly beat eggs.
Ingredients
Push cauliflower mixture
to one side of the skillet,
½ large head cauliflower 2 tsp chili garlic paste
add remaining 1 Tbsp oil,
2 Tbsp vegetable oil 2 tsp honey then eggs, scrambling until
1 orange pepper, cut into 4 large eggs cooked, 2 minutes.
thin ½-in. pieces
1 cup frozen peas, thawed
4. Remove skillet from heat
1 scallion, thinly sliced
1 cup frozen edamame, and fold in eggs, sauce, peas,
1 2-in. piece ginger, cut into thawed and edamame. Serve with
thin matchsticks thinly sliced scallion greens
Lime wedges, for serving
2 Tbsp low-sodium soy and lime wedges.
sauce
PER SERVING 251 CAL, 13.5 G FAT
(2 G SAT), 186 MG CHOL, 449 MG
SOD, 15 G PRO, 20 G CARB, 6 G
FIBER
FL AVORFUL MAINS
SQUASH AND SAGE PASTA

½ lb whole-wheat short 1. Cook pasta according to 4. Stir in pine nuts, lemon

pasta, such as gemelli or package directions, reserving zest, and pasta and cook
rotini ¼ cup of pasta water before 1 minute more. Add half the
2 Tbsp olive oil draining. pasta water (adding more, if
desired), season to taste with
1 clove garlic, minced
2. In a large skillet, heat salt and pepper, and toss.
1 small red onion, chopped 1 Tbsp of oil over medium-
2 cups roasted butternut high heat. Add garlic and 5. Remove from heat and
squash, chopped onion. Cook until onion is drizzle with lemon juice and
tender, 5 minutes. remaining 1 Tbsp oil. Serve
2 Tbsp fresh sage, chopped
topped with cheese.
3 Tbsp pine nuts, toasted 3. Add squash and sage and
1 Tbsp lemon zest, plus 1 cook until heated through, PER SERVING 247 CAL, 8.5 G FAT
Tbsp lemon juice 3 minutes. (1 G SAT), 31 MG SOD, 7 G PRO,
2 Tbsp grated Parmesan,
for serving
FL AVORFUL MAINS
QUINOA-STUFFED ACORN SQUASH

Ingredients
4 small acorn squash (about 4½ lbs)

3 Tbsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
1 cup mixed-color quinoa
2 tsp fresh thyme leaves
⅓ cup dried cranberries
1 small bunch Swiss chard, stems discarded, leaves
roughly chopped (about 6 cups)
Crumbled feta cheese, for serving
Directions
1. Place rimmed baking sheet 3. Add quinoa and toss to

in oven and heat oven to coat, then add thyme and
425°F. From squash, cut a 2 cups water; simmer,
½ in. from each pointy end, covered, 10 minutes. Stir in
then halve each through its cranberries; simmer, covered,
center (this will help them 5 minutes.
stand straight); spoon off and
discard seeds. Rub squash 4. Remove from heat; place
with 1 Tbsp oil and season Swiss chard on top of quinoa
with ¼ tsp each salt and and cover pot with clean dish
pepper. Arrange on baking towel, then lid. Let stand
sheet and roast, hollow side 10 minutes.
down, until tender, 25 to
30 minutes. 5. Transfer squash to platter,
hollow sides up. Fold chard
2. Meanwhile, in 3- to 4-qt into quinoa, then spoon into
saucepan, heat remaining squash halves. Top with feta,
2 Tbsp oil on medium. Add if desired.
onion and ½ tsp each salt
and pepper. Cook, covered, PER SERVING 260 CAL, 7 G FAT
stirring often, 7 minutes. Stir (1 G SAT), 255 MG SOD, 5 G PRO,
in garlic; cook 2 minutes. 49 G CARB, 10 G FIBER
SATISFYING SIDES
CHAPTER 3
SATISFYING
SIDES These vibrant, plant-centric side
dishes will make a perfect companion to any plate.
An added bonus: They’re not only bursting
with flavor but loaded with essential nutrients.
FARRO AND WILD MUSHROOM DRESSING
AC T I V E 2 5 M IN / TOTA L 1 HOUR / SERV ES 8
2 Tbsp red quinoa 1. Heat oven to 350°F. On 4. Meanwhile, heat 2 Tbsp oil
4 Tbsp plus ¼ tsp olive oil a small baking sheet, toss in a large skillet on medium-
quinoa with ¼ tsp oil and high. Add half of mushrooms,
1 medium onion, chopped bake until toasted and nutty- season with ¼ tsp each salt
1 medium leek, white and smelling, 5 to 7 minutes; and pepper, and cook, tossing
light green parts only, set aside. occasionally, until golden
cut into ¼-in.-thick half- brown and tender, 5 to 6
moons 2. Heat 1 Tbsp oil in a Dutch minutes. Add half of garlic
Kosher salt and pepper oven on medium. Add onion and cook, tossing, 1 minute;
and cook, covered, stirring transfer to a large bowl.
2½ cups farro
occasionally, 5 minutes. Add Repeat with remaining Tbsp
5 cups low-sodium chicken leek, season with ½ tsp each oil and remaining mushrooms
broth salt and pepper, and cook, and garlic.
2 sprigs fresh rosemary stirring occasionally, until
vegetables begin to soften, 5. Add farro, spinach, and
1½ lbs wild mushrooms,
trimmed and sliced 5 to 6 minutes. reserved onion mixture to the
bowl with mushrooms and
4 cloves garlic, finely 3. Transfer half of onion toss to combine.
chopped
mixture to a bowl. Add farro
1 bunch spinach, thick to pot and cook, stirring, PER SERVING 350 CAL, 9.5 G FAT
stems discarded 1 minute. Add broth and (1.5 G SAT), 250 MG SOD, 15 G
(about 4 cups) rosemary and bring to a boil. PRO, 3 G SUGARS, 55 G CARB,
Reduce heat and simmer, 9 G FIBER
covered, until liquid has been
absorbed, 30 to 35 minutes.
Remove from heat and let sit,
covered, 5 minutes. Discard
rosemary and fluff with a fork.
SATISFYING SIDES
FIBER FEST
Hearty and brimming with
flavor, this nutritious side adds
9 grams of filling fiber to your
plate. Wild mushrooms lend
the dressing a savory, umami
goodness and meaty
mouthfeel—and they’re low in
sodium and rich in B vitamins
to boot.
SATISFYING SIDES
CUCUMBER AND CANTALOUPE SALAD

WITH SAVORY QUINOA GRANOLA
For savory quinoa granola 1. To prepare savory quinoa 3. Spread in even layer into
granola, heat oven to 325°F, 9-in. by 8-in. rectangle on
½ cup old-fashioned oats and line rimmed baking sheet prepared baking sheet and
½ cup tricolor quinoa with parchment paper or bake, stirring twice and
nonstick baking mat. reshaping, until golden
¼ cup pepitas
brown, 20 to 25 minutes. Let
2 Tbsp toasted sesame 2. In a large bowl, combine cool completely, then break
seeds oats, quinoa, pepitas, and into pieces.
3 Tbsp honey sesame seeds. In a small
2 Tbsp olive oil bowl, whisk together honey, 4. To prepare cucumber and
oil, egg white, cayenne, and cantaloupe salad, in a bowl,
1 large egg white salt; drizzle over oat mixture toss onion with vinegar and
Pinch cayenne and toss to coat evenly. ¼ tsp salt; let sit at least
¾ tsp salt 15 minutes. Stir in olive oil.
5. Arrange cantaloupe and

For cucumber and cantaloupe cucumbers on platter and
salad
spoon onion mixture on
½ small red onion, sliced top. Sprinkle with mint, then
granola and ricotta.
2 Tbsp Champagne vinegar
Kosher salt PER SERVING 230 CAL, 12 G FAT
2 Tbsp olive oil
1 small cantaloupe
(about 3 lbs), cut into
3-in. pieces
2 Persian cucumbers,
thickly sliced
¼ cup fresh mint leaves,
torn
1 oz ricotta salata, coarsely
grated or shaved
Directions
1. Heat oven to 425°F. On a

large rimmed baking sheet,
toss Brussels sprouts with
2 Tbsp oil and 1 tsp each salt
and pepper. Arrange cut sides
down and roast until golden
brown and just tender, 20 to
25 minutes.
2. Meanwhile, in a small skillet,

melt butter and 1 Tbsp oil on
medium. Add pepitas and
cook, stirring occasionally,
until pepitas are golden brown
BRUSSELS Ingredients and begin to make a popping

sound, 5 to 10 minutes.
SPROUTS WITH 2 lbs Brussels sprouts,
halved
Transfer to paper towel-
lined plate and toss with chili
PEPITAS AND FIGS 5 Tbsp olive oil powder, cinnamon, coriander,
TOTA L 3 5 M IN / SERV ES 8 and ½ tsp pepper.
1 Tbsp unsalted butter 3. Finely grate 2 tsp lemon
1 cup pepitas zest into a large bowl, then
squeeze in 2 Tbsp juice and
½ tsp ancho chile powder
whisk in remaining 2 Tbsp oil.
½ tsp ground cinnamon Add Brussels sprouts, figs,
½ tsp ground coriander and pepitas, and toss to coat.
Season with salt and pepper,
1 lemon if desired.
1 cup dried mission figs,
quartered PER SERVING 285 CAL, 17.5 G FAT
(3.5 G SAT), 275 MG SOD, 9 G PRO,
SATISFYING SIDES
Directions
1. Heat oven to 375°F. Grease over medium heat. Transfer to

two 13-in. by 9-in. baking a bowl to cool. Stir in cheese
dishes with 1 Tbsp oil each. and remaining ½ tsp each salt
In a saucepan over medium and pepper. Remove foil from
heat, combine milk, 4 Tbsp dishes; cover with toasted
of the oil, thyme, nutmeg, breadcrumbs and bake until
zest, and 1 tsp each salt and golden, 15 minutes more.
pepper; bring to a simmer. Serve or store covered for up
ROOT VEGETABLE Remove from heat. to 5 days in refrigerator.
GRATIN 2. Layer vegetables in dishes

and top with milk mixture.
(4.5 G SAT), 608 MG SOD, 13 G
AC T I V E 20 M IN / TOTA L 2 HOURS
Cover with foil and bake until PRO, 10 G SUGARS, 41 G CARB,
SERV ES 16
tender, 1 to 1½ hours. Toast 5 G FIBER
breadcrumbs and remaining
Ingredients 1 Tbsp oil in a large skillet
7 Tbsp olive oil
6 cups whole milk
2 Tbsp chopped fresh
thyme
½ tsp nutmeg
Zest of 1 orange
1½ tsp kosher salt
1½ tsp black pepper
2 lbs celery root, peeled,
sliced 1 ⁄16 -in. thick
2 lbs sweet potatoes,
scrubbed, sliced 1 ⁄16 -in.
thick
2 lbs turnips, scrubbed,
sliced 1 ⁄16 -in. thick
2 lbs Yukon gold potatoes,
scrubbed, sliced 1 ⁄16 -in.
thick
2 cups panko bread crumbs
2 cups grated Parmesan
GRILLED VEGGIES
WITH HONEY-THYME VINAIGRETTE
2 Tbsp red wine vinegar 1. Heat grill to medium-

½ tsp honey high. In a small bowl, whisk
together vinegar, honey, and
Kosher salt and pepper ½ tsp each salt and pepper to
1 shallot, finely chopped dissolve. Stir in shallot and
1 tsp fresh thyme, plus thyme; let sit while grilling
more for serving vegetables.
2 Tbsp olive oil, plus more

2. Brush vegetables with oil
for brushing vegetables
and season with salt and
2 yellow summer squash, pepper. Grill, turning once,
sliced until lightly charred and just
2 zucchini, sliced tender, 2 to 4 minutes per
side; transfer to platter.
1 small eggplant, sliced
2 red peppers, quartered 3. Stir 2 Tbsp oil into
lengthwise vinegar mixture; serve over
1 lb asparagus vegetables and sprinkle with
additional thyme, if desired.

SATISFYING SIDES
SATISFYING SIDES
RAINBOW VEGGIE KABOBS

1 tsp ground cumin 1. Heat grill to medium. In a

½ tsp ground coriander small bowl, combine cumin,
coriander, paprika, and 1 tsp
½ tsp smoked paprika salt; set aside.
6 Tbsp extra-virgin olive oil
2 lbs small green and 2. In a large bowl, toss squash
yellow summer squash, and tomatoes with 2 Tbsp oil.
cut into 1-in. chunks In another bowl, toss broccoli
with 1 Tbsp oil. In a third
1 pint grape tomatoes
bowl, toss mushrooms with
12 oz small broccoli florets 1 Tbsp oil. Thread vegetables
8 oz cremini or button onto skewers. (If using
mushrooms, halved bamboo skewers, soak them
if large for 30 minutes first.)
1 lime
3. Grill broccoli and
mushrooms, 6 to 10 minutes,
turning over once. Grill
squash and tomatoes,
6 to 8 minutes, turning over
once. Transfer skewers to a
large platter or cutting board
and squeeze lime juice all
over vegetables. Drizzle with
remaining 2 Tbsp oil, then
sprinkle all over with half of
spice mixture. Cover platter
tightly with foil; let stand,
covered, at least 5 minutes
before serving. Sprinkle with
additional spice mixture,
if desired.

8 G CARB; 3 G FIBER
SHAVED BRUSSELS SPROUTS
WITH HAZELNUTS
AC T I V E 2 5 M IN / TOTA L 2 5 M IN / SERV ES 8
Ingredients
½ cup hazelnuts 3. Heat broiler and line same

1½ lbs Brussels sprouts, rimmed baking sheet with
trimmed nonstick foil. Slice half of
lemon into ⅓ -in.-thick slices,
1 lemon lay on prepared baking sheet,
3 Tbsp plus 1 tsp olive oil and brush with 1 tsp oil. Broil
Kosher salt and pepper until charred and tender,
2 to 3 minutes. Let cool, then
3 Tbsp chives, finely chop, if desired; transfer to a
chopped
large bowl.
½ cup flat-leaf parsley
leaves 4. Juice remaining lemon
4 oz Pecorino Romano, half into a large bowl, then
shaved with vegetable add remaining 3 Tbsp oil,
peeler ¾ tsp salt, and ½ tsp pepper.
Add Brussels sprouts and toss
Directions to coat; fold in chives, parsley,
and half of shaved Pecorino
1. Heat oven to 325°F. Place Romano and hazelnuts.
hazelnuts on a rimmed baking Arrange on a platter and top
sheet and roast until deep with remaining Pecorino
golden brown. Transfer to a and hazelnuts.
clean dishtowel. When cool,
rub in towel to remove skins, PER SERVING 195 CAL, 14.5 G FAT
then coarsely chop nuts and (3.5 G SAT), 15 MG CHOL, 370 MG
set aside. SOD, 9 G PRO, 2 G SUGARS, 9 G
CARB, 4 G FIBER
2. Using a food processor
fitted with the thinnest slicing
blade, thinly slice Brussels
sprouts (you should have
about 6 cups).
SATISFYING SIDES
PROTEIN POWERHOUSE
Brussels sprouts are nutritional
superstars on their own, thanks
to glucosinolates—compounds
linked to lowering cancer risk.
Combining them with crunchy
nuts and sharp cheese makes this
a hearty vegetarian side, with
9 grams of protein and 4 grams
of fiber per serving, plus
heart-healthy monounsaturated
fat from the nuts.
GREEN BEANS WITH OLIVE-ALMOND TAPENADE
¼ cup whole almonds, 1. In a food processor, 2. Heat large covered pot of

toasted pulse almonds until finely salted water on high until
chopped. Add olives, lemon boiling. Add green beans;
½ cup large pitted green
olives zest, and parsley; pulse until cook 4 minutes or until crisp-
finely ground, stopping and tender. Drain well; place in
1 tsp grated lemon zest scraping occasionally. Add oil serving bowl.
3 Tbsp packed parsley and pulse until well blended;
leaves, plus more for season with 1/8 tsp salt and 3. Add olive-almond tapenade
garnish ¼ tsp pepper. to beans; toss until evenly
2 Tbsp extra-virgin olive oil coated. Garnish with parsley.
Serve warm or at room
1½ lbs green beans, trimmed
temperature.

SATISFYING SIDES
VANILLA-ROASTED
SWEET POTATOES
AC T I V E 15 M IN / TOTA L 4 5 M IN
SERV ES 6
Ingredients
2 lbs sweet potatoes, cut

into 1-in. wedges
2 Tbsp olive oil
1 red chili, thinly sliced
Kosher salt
1 vanilla bean
Directions
1. Heat oven to 400°F. In a

large bowl, toss potatoes,
oil, chili, and ½ tsp salt. Cut
vanilla bean lengthwise in
half and scrape seeds into
potatoes. (Save scraped
vanilla bean pod for another
use such as steeping in tea
or infusing flavor into milk.)
Toss again to incorporate.
2. Transfer to a large rimmed

baking sheet and roast until
potatoes are tender, 25 to
30 minutes.

(0.5 G SAT), 195 MG SOD, 2 G
CORN ON THE COB WITH CHILI-LIME SAUCE
½ cup extra-virgin olive oil 1. In small saucepan, bring

1 small jalapeño, thinly oil and jalapeño to a simmer
sliced over medium heat. Remove
from heat and let steep 10
¼ cup sour cream
minutes. In bowl, whisk sour
2 Tbsp fat-free milk cream and milk and set aside.
8 ears corn, shucked
2. Bring large pot of salted
1½ tsp chili powder
water to a boil. Add corn and
½ tsp kosher salt cook until bright yellow and
¼ cup chopped chives tender, 3 minutes. Remove
from water. Drizzle with half
8 lime wedges, for serving
of the jalapeño-oil mixture
and sprinkle with chili powder
and salt.
3. Toss corn to coat, adding

more oil if necessary. Top
with cream and chives, and
serve with lime wedges.

SATISFYING SIDES
ANTIOXIDANT POWER
The antioxidants in
corn can promote eye
health and may also
help prevent hardening
of the arteries.
ROMAINE
WITH PEACH AND
TOMATO SALSA
AC T I V E 10 M IN / TOTA L 15 M IN
SERV ES 4
Ingredients
1 15-oz can black beans,

rinsed and drained
½ cup cilantro, plus more
for serving
2 Tbsp lime juice
2 Tbsp olive oil
2 peaches, cut into
½-in. pieces
1 large tomato, cut into
½-in. pieces
½ fresh jalapeño, minced
½ small red onion,
finely chopped
½ tsp Kosher salt
½ tsp black pepper
2 romaine hearts,
TRICOLOR SLAW halved lengthwise
TOTA L 10 M IN, PLUS CHILLING T IME / SERV ES 8

Directions
Ingredients Directions 1. Brush grill or grill pan

with oil and heat to medium.
3 Tbsp cider vinegar 1. Whisk together vinegar, Combine all ingredients
3 Tbsp fresh lime juice lime juice, and honey in a except romaine hearts in a
large bowl. Add oil in slow medium bowl to make salsa.
2 Tbsp honey stream, whisking to combine.
3 Tbsp olive oil 2. Brush cut side of romaine
8 oz fresh coleslaw mix 2. Add remaining ingredients, with oil and place on grill
(about 3 cups) season with salt and pepper until charred slightly, 30 to
to taste, and toss to combine. 60 seconds. Remove from
2 cups shredded red
Cover and chill at least 1 hour grill and serve topped with
cabbage
to let flavors develop. Makes salsa and extra cilantro.
1 cup shredded carrot about 6 cups.
1 bell pepper, sliced PER SERVING 223 CAL, 8.5 G FAT
(optional) PER SERVING 83 CAL, 5 G FAT (1 G SAT), 251 MG SOD, 9 G PRO,
(0.5 G SAT), 23 MG SOD, 1 G PRO, 31 G CARB, 9 G FIBER
1 Tbsp poppy seeds,
7 G SUGARS, 9 G CARB, 1 G FIBER
toasted (optional)
SATISFYING SIDES
FUNCTIONAL FOODS
Vitamin C from peaches
and beta-carotene from
tomatoes team up to
protect the body against
the damaging effects of
free radicals.
TAHINI-LEMON QUINOA WITH
ASPARAGUS RIBBONS
1 15-oz can chickpeas, 1. In a bowl, combine

rinsed chickpeas, lemon zest, lemon
1 lemon, zested and juiced juice, and a pinch each salt
and pepper. Let sit 20 minutes
Kosher salt and pepper or refrigerate overnight,
1 cup quinoa then drain.
½ cup tahini
2. Meanwhile, cook quinoa
¼ cup fresh lime juice per package directions and
1 Tbsp agave season with a pinch of salt.
1 cup packed fresh mint
leaves 3. In a blender, puree tahini,
lime juice, honey, mint, ½ cup
1 lb thick asparagus
water, and ¼ tsp salt until
¼ cup shelled pistachios, smooth, adding additional
chopped water if needed; set aside.
4. With a vegetable peeler,

shave asparagus into
ribbons, peeling from woody
end toward tip. In a bowl,
combine cooked quinoa,
asparagus ribbons, and
marinated chickpeas. Sprinkle
with pistachios and drizzle
with tahini dressing.

SATISFYING SIDES
ROASTED BUTTERNUT
SQUASH WITH
FRIZZLED SAGE
AC T I V E 15 M IN / TOTA L 1 HOUR
30 M IN / SERV ES 8
Ingredients
⅓ cup olive oil, plus more for

baking sheet
⅓ cup fresh sage leaves
2 small butternut squash (each
about 2 lbs)
Directions
1. Heat oven to 400°F. Line a

rimmed baking sheet with foil;
oil the foil.
2. Heat oil in a small saucepan

on medium. Add sage leaves
BLISTERED SUGAR SNAP PEAS and cook, stirring, until bubbling

subsides and leaves are crisp,
AC T I V E 10 M IN / TOTA L 10 M IN / SERV ES 4 1 minute. Transfer to a paper
towel-lined plate; reserve oil.
3. Cut butternut squash
1 tsp olive oil 1. Heat a large cast-iron skillet lengthwise in half. Scoop out
1 lb sugar snap peas, on high. Add olive oil and and discard seeds. Using a sharp
strings removed then, in two batches, sugar paring knife, score the flesh of
snap peas, and cook, tossing the squash’s neck in a crisscross
1 tsp grated lime zest
once, until bright green and pattern. Working on prepared
1 Tbsp lime juice charred and blistered in spots, baking sheet, coat squash with
¼ tsp Aleppo pepper 3 minutes. 2 Tbsp sage oil, and season with
¾ tsp salt and ¼ tsp pepper.
Flaky sea salt
2. Transfer to a bowl; repeat.
4. Turn squash cut sides down
3. Toss with grated lime zest and roast in lower half of oven
plus lime juice and Aleppo until flesh turns golden brown, 30
pepper. Sprinkle with flaky to 35 minutes. Turn squash and
sea salt. roast until skin is golden brown
and crisp, 45 to 55 minutes. Serve
PER SERVING 35 CAL, 1.5 G FAT, topped with crispy sage leaves.
294 MG SOD, 2 G PRO, 2.5 G
SUGARS, 5 G CARB, 2 G FIBER PER SERVING 125 CAL, 4.5 G FAT (0.5
G SAT), 190 MG SOD, 2 G PRO, 4 G
SUGARS, 23 G CARB, 4 G FIBER
SATISFYING SIDES
VITAMINS GALORE!
Just one serving of this side
provides half of your daily
vitamin C and more than 100
percent of your daily vitamin A,
mainly in the form of beta-
carotene. Butternut squash is
also slightly sweet, like starchy
sweet potatoes—but lower in
calories and higher in fiber.
ROASTED
RATATOUILLE
AC T I V E 10 M IN / TOTA L 30 M IN /
SERV ES 6
Ingredients
1 pint mixed-color cherry

tomatoes
4-6 sprigs thyme
4 cloves garlic, halved
2 small green or yellow
summer squash, cut into
½-in. chunks
1 red bell pepper, cut into
½-in. chunks
1 small eggplant, cut into
½-in. chunks
1 small yellow onion, cut
into ½-in. chunks
¼ cup olive oil
½ tsp kosher salt
½ tsp black pepper
Directions
Heat oven to 425°F. Toss all

ingredients well on large
sheet pan. Roast until all
vegetables are tender, 20 to
25 minutes.

(1.5 G SAT), 169 MG SOD, 2 G PRO,
SATISFYING SIDES
MUSTARDY
POTATO SALAD
WITH WATERCRESS
Ingredients
1½ lbs baby potatoes

Kosher salt
2 Persian cucumbers (baby
cukes), cut into ¼-in. pieces
¼ cup fresh lemon juice
3 Tbsp whole-grain mustard
1 Tbsp Dijon mustard
2 cups watercress
2 Tbsp fresh dill, chopped
2 Tbsp fresh chives, chopped
Directions
1. Place potatoes in a medium

pot and cover with water. Bring
ROASTED PEAR AND ROOT VEGETABLES

to a boil, add 2 tsp salt, reduce
heat, and simmer until just
TOTA L 5 5 M IN / SERV ES 8 tender, 15 to 18 minutes. Drain
and run under cold water to
Ingredients Directions cool. Halve any potatoes that
are large; transfer to large bowl.
2 Bartlett pears, about Heat oven to 425°F. On
14 oz, cored and cut into large rimmed baking sheet, 2. Meanwhile, in medium bowl,
wedges toss pears, onions, sweet toss cucumbers with lemon
2 small red onions, cut potatoes, and thyme with juice; let sit, tossing occasion-
into wedges olive oil and 1 tsp each salt ally. When potatoes are done,
and pepper. Roast until using slotted spoon, transfer cu-
2 small sweet potatoes
(about 1 lb), cut into golden brown and tender, cumbers to bowl with potatoes,
½-in.-thick half-moons 35 to 45 minutes. Sprinkle leaving lemon juice behind.
with additional thyme,
6 sprigs thyme, plus more if desired. 3. Into lemon juice, whisk
for serving
mustards and ½ tsp salt; then
3 Tbsp olive oil PER SERVING 110 CAL, 5 G FAT toss with potatoes. Fold in
Kosher salt and pepper (1 G SAT), 255 MG SOD, 1 G PRO, watercress and herbs.
PER SERVING 170 CAL, 0.5 G FAT,
575 MG SOD, 5 G PRO, 35 G CARB,
3 G FIBER
SATISFYING SIDES
SPICE-ROASTED CARROTS
AND PARSNIPS
3 Tbsp pepitas 1. Heat oven to 350°F. On a

4 Tbsp plus ¼ tsp olive oil large rimmed baking sheet,
toss pepitas with ¼ tsp olive
1½ lbs carrots, peeled and oil and roast until golden
halved crosswise, thicker
brown and toasty-smelling,
pieces halved lengthwise
5 to 8 minutes. Transfer to
1½ lbs parsnips, peeled and plate; set aside.
halved crosswise, thicker
pieces halved lengthwise 2. Increase oven to 400°F.
Kosher salt and pepper On same baking sheet, toss
1 tsp ground allspice carrots and parsnips with
2 Tbsp oil, ¾ tsp salt, and
½ small shallot, finely ½ tsp pepper. Transfer half
chopped
to a second baking sheet
2 tsp grated peeled fresh and arrange both in a single
turmeric layer. Roast, tossing once
2 Tbsp lemon juice and rotating the pans, until
deep golden brown, 25 to 30
1 tsp finely grated orange
minutes. Immediately toss
zest, plus 2 tsp juice
with allspice.
¾ cup whole-milk Greek
yogurt 3. Meanwhile, combine
shallot, turmeric, lemon
juice, orange zest and juice,
remaining 2 Tbsp oil, and
¼ tsp salt. Spread yogurt on a
large platter. Top with carrots
and parsnips. Drizzle with
vinaigrette and sprinkle with
toasted pepitas.

(1.5 G SAT), 1 MG CHOL, 315 MG
SOD, 5 G PRO, 9 G SUGARS, 22 G
CARB, 6 G FIBER
SATISFYING SIDES
AMAZING MINERALS
The veggies and seeds in this dish
deliver calcium, magnesium, and
potassium (key minerals linked
to lowering blood pressure),
while turmeric and citrus are rich
in antioxidants. Plus, the Greek
yogurt and vinaigrette combo is a
higher-protein, lower-saturated-fat
alternative to creamier dressings.
Content Director SARAH SMITH
Editorial Director, Hearst Lifestyle Group JANE FRANCISCO
VP, Publisher JACQUELINE DEVAL
PUBLISHED BY HEARST
President & Chief Executive Officer STEVEN R. SWARTZ
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& Treasurer DEBI CHIRICHELLA
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AN: P. 26 S H U TT E RSTOCK: P. 11, P. 12, P. 15
Grilled Veggies Spring
with Honey- Vegetable
Thyme Vinaigrette Pizza
page 74 page 60
Easy & Delicious PL ANT-BASED MEALS

The plant-based food movement is here to stay with proven benefits to your health and the
environment. Here, the editors of Prevention answer your questions about this wholesome way
of eating and offer more than 50 fresh, satisfying recipes to help you incorporate more fruits,
vegetables, and grains into your diet. With expert tips on how to cut down on meat and useful advice
on prepping ingredients, this is a perfect guide to the tasty world of plant-based eating.
Colorful Mâche,
Quinoa Beet, and
Bowls Orange Salad
page 42 page 19

Prevention - Plant-Based Meals

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Prevention - Plant-Based Meals

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Fast & Fresh Amazing Benefits Expert Advice

IN T RODUC T ION CHAPTER 1

WHAT IS A PLANT-BASED SAVORY

You’ll consume lots of plants,

What’s the Well, what’s Which lifestyle is

BOUNTIFUL HEALTH BENEFITS

WHAT’S A TYPICAL MEAL?

CHIA SEEDS EZEKIEL BREAD

2 tsp grated lemon zest,

2 large poblano peppers, 1. Heat broiler. Arrange

4. Return mixture to the

PER SERVING ABOUT 140 CAL,

3. Add about an eighth of

3 Tbsp olive oil 1. Heat oven to 425°F. In a

PER SERVING 270 CAL, 13 G FAT

CORN, MANGO, AND EDAMAME SALAD 1/4

SHAVED CARROT AND RADISH SALAD

4 mixed-color carrots, 1. In a bowl, whisk together

Avocado chunks 2. Transfer contents of

PER SERVING 325 CAL, 11 G FAT

3 cups pumpkin, cut into

8 tsp lightly toasted 1. Heat oven to 400°F. 3. Divide the greens

¼ cup olive oil

2 medium eggplants 1. Heat grill to medium. Brush

WITH ZUCCHINI 4 cups arugula 1. Place arugula in a large

PER SERVING 329 CAL, 32 G FAT

BUTTERNUT SQUASH 2. Meanwhile, heat remaining

SPINACH SALAD WITH

1. In a blender, puree 1 cup berries with ¼ cup

2. Add vinegar and oil; whisk to combine.

3. In a large bowl, toss spinach with warm

PER SERVING 223 CAL, 9.5 G FAT (2.5 G SAT),

6 Tbsp rice vinegar 1. Heat oven to 425°F. Whisk

1 Tbsp sesame seeds PER SERVING 544 CAL, 23 G FAT

1. Heat oven to 400°F. Slice

2. In a large bowl with tomato

TEST KITCHEN TRICK 3. Divide filling among

4. Reduce heat to 325°F, cover

5. Remove from oven, remove

SPAGHETTI Ingredients Directions

SQUASH AND 3 lbs spaghetti squash 1. Using a large serrated

3. On a nonstick skillet, heat

PER SERVING 245 CAL, 10 G FAT

QUINOA RISOTTO WITH

½ cup packed arugula 1. In a food processor, pulse

3. To quinoa, add butter,

PER SERVING 585 CALS, 31 G FAT

TEST KITCHEN TRICK

12 oz fettucine 1. Cook pasta per package 3. Reserve 1 cup pasta

SPICED TOFU TACOS 3 Tbsp red wine vinegar

AC T I V E 10 M IN / TOTA L 20 M IN / SERV ES 4 1 small clove garlic, crushed

Ingredients Directions 1 jalapeño chile, seeded

2 Tbsp olive oil

Ingredients Directions ½ tsp black pepper

TEST KITCHEN TRICK

GUAVA BBQ SAUCE AND PULLED

5. Serve jackfruit on buns,

PER SERVING 475 CAL, 13.5 G

DOUBLE BEAN SHEET-PAN NACHOS

6 oz tortilla chips 1. Heat oven to 450°F. On 3. Remove from oven.

SPRING VEGETABLE PIZZA

1 lb pizza dough, thawed if frozen

1. Heat oven to 475°F. 4. In a large bowl, toss