2014 food lover's cleanse recipes

The 2014 Food Lover’s CLeanse: every reCipeThe Pantry:

The GreenesT Tahini sauceIf you leave this on the thicker side, it’s a great crudi-tés dip. Or, thin it and pour onto salad.

2 cloves garlic, peeled1 teaspoon kosher salt, plus more1 bunch watercress, thick stems trimmed1 cup fresh mint leaves½ cup fresh flat-leaf parsley leaves½ cup tahini (sesame seed paste)2 tablespoons (or more) fresh lemon juice

Cook garlic in a medium saucepan of boiling salted water until slightly softened, about 30 seconds. Us-ing a slotted spoon, transfer garlic to a bowl of ice water; let cool.

Return water in saucepan to a boil. Cook watercress, mint, and parsley just until wilted, about 15 seconds; drain. Transfer watercress and herbs to ice water; let cool. Drain watercress, herbs, and garlic and squeeze between paper towels to remove as much moisture as possible; coarsely chop.Purée watercress, herbs, garlic, tahini, lemon juice, 1 tsp. salt, and ¾ cup water in a blender until smooth, thinning with more water as needed to reach desired consistency; season with salt and more lemon juice, if desired.

DO AHEAD: Sauce can be made 3 days ahead. Cover and chill. Shake before using.

sesame-miso VinaiGreTTeIf the vibrancy of this dressing fades, perk it back up with more lime juice.

1 red Fresno chile, with seeds, finely chopped

¼ cup vegetable oil2 tablespoons fresh lime juice2 tablespoons white miso1 tablespoon reduced-sodium soy sauce1 tablespoon unseasoned rice vinegar1 teaspoon toasted sesame oil1 teaspoon toasted sesame seeds½ teaspoon grated peeled ginger

Whisk all ingredients in a small bowl.

DO AHEAD: Vinaigrette can be made 1 week ahead. Cover and chill.

red PePPer–WalnuT relishA spoonful of this sweet, earthy condiment perks up eggs, grain dishes, and simply prepared proteins.

¼ cup walnuts2 red bell peppers (about 1 lb.)1 clove garlic, grated1 tablespoon finely chopped fresh mint1 tablespoon olive oil1 teaspoon (or more) Aleppo pepper or ½ tsp. hot smoked Spanish paprika½ teaspoon (or more) fresh lemon juice½ teaspoon pomegranate molasses or balsamicvin-egarKosher salt and freshly ground black pepper

Preheat oven to 350°. Toast walnuts on a rimmed baking sheet, tossing occasionally, until fragrant and slightly darker, 8–10 minutes. Let cool; coarsely chop.

Heat broiler. Broil bell peppers on a broilerproof rimmed baking sheet, turning occasionally, until softened and skins are blackened in spots, 20–25 minutes. Transfer bell peppers to a bowl, cover with plastic wrap, and let steam 15 minutes. Peel peppers, seed, and chop.

Toss bell peppers, garlic, mint, oil, Aleppo pepper, lemon juice, pomegranate molasses, and walnuts in a small bowl; season with salt, black pepper, and more Aleppo pepper and lemon juice, if desired.

do ahead: Relish can be made 3 days ahead. Cover and chill. Bring to room temperature before serving.

sPiced PumPkin seed and casheW crunchFor a salty, savory, crunchy boost, sprinkle this on roasted vegetables, soups, and hot cereal.

Nonstick vegetable oil spray1 large egg white1 teaspoon light agave syrup (nectar)½ teaspoon garam masala or curry powder½ teaspoon kosher salt⅛ teaspoon cayenne pepper¼ cup raw cashews, coarsely chopped¼ cup shelled pumpkin seeds (pepitas)¼ cup shelled sunflower seeds

Preheat oven to 300°. Coat a rimmed baking sheet with nonstick spray. Whisk egg white, agave, ga-ram masala, salt, and cayenne in a medium bowl. Add nuts and seeds and toss to coat. Using a slot-ted spoon, transfer mixture to baking sheet, letting excess egg drip back into bowl. Bake, tossing once, until mixture is golden brown, 20–25 minutes. Let cool on baking sheet.

DO AHEAD: Crunch can be made 5 days ahead. Store airtight at room temperature.

Quick Pickled onions

1/2 cup cider vinegar1 tablespoon honey1 tsp kosher salt1 tsp yellow mustard seeds1/2 teaspoon crushed red pepper flakes1 bay leaf1 medium red onion, thinly sliced

Bring vinegar, honey, salt, mustard seeds, red pepper flakes, and bay leaves to a boil in a medium saucepan; add onions. Reduce heat and simmer 1 minute. Let cool.

DO AHEAD: Onion can be pickled 2 weeks ahead. Refrigerate tightly for up to 2 weeks. Cover and chill.

WholeGrain musTard dressinGThis can be made ahead and kept for 3–5 days in the refrigerator. As you go through the week, make sure to shake again to recombine ingredients. You can add a couple of drops of lemon juice to each salad you make to refresh the dressing.

1/2 cup olive oil1/2 cup walnut oil1/4 cup white or red wine vinegar1/4 cup whole grain mustard2 teaspoon agave syrup (nectar)1/2 tsp fine sea salt, plus more1/2 teaspoon freshly ground black pepper

Whisk all ingredients in a small bowl or shake, cov-ered, in a jar.

DO AHEAD: Dressing can be made 1 week ahead. Cover and chill.

Thursday, January 2, 2014

BReAKFAST: sTeel-cuT oaTs WiTh BlackBerries and hemP seeds 1 serving

You can prepare steel-cut oats according to package directions. Or quicken the morning cooking by soak-ing the oats in boiling water before you turn in the night before; in the morning, just put the pot on the stove and they’ll cook in about 10 minutes.

¼ cup steel-cut oats Pinch of kosher salt½ cup blackberries, fresh or frozen1 Tbsp. hemp seedsNut or soy milk (for serving)

Bring oats, salt, and ¾ cup water to a boil in a small saucepan. Reduce heat and simmer, stirring occasion-ally, until oats are tender, 15–20 minutes. Top oats with blackberries and hemp seeds; drizzle with nut or soy milk. LUNCH: sPinach, Tofu, and shaVed carroT salad WiTh sesame dressinG and sPiced PePiTa and casheW crunch1 serving

4 cups tender salad greens, such as spinach, arugula, or baby kale 2 radishes, thinly sliced¼ english hothouse cucumber, thinly sliced

¼ cup grated carrot2 oz. extra-firm tofu2 Tbsp. Sesame-Miso Vinaigrette2 tsp. Spiced Pepita and Cashew Crunch

Toss greens, radishes, cucumber, carrot, tofu, and dressing together in a large bowl. Top with Spiced Pepita and Cashew Crunch.

SNACK:aVocado smooThie1 serving

½ small avocado1 cup coconut water, preferably cold-pressed and raw1 tsp. agave syrup (optional)1 tsp. fresh lime juice, plus more to taste

Combine avocado, coconut water, agave, if using, and 1 tsp. lime juice in a blender and puree until smooth. Add more lime juice, if desired. DiNNeR:roasTed BeeTs, carroTs, and Jerusalem arTichokes WiTh lemon and The GreenesT Tahini sauce4 servings

If you haven’t made The Greenest Tahini Sauce yet, thin some tahini with a combination of water and lemon juice. Grate ½ garlic clove, stir in, and season with salt.

1 lb. beets, peeled, cut into ½” wedges4 Tbsp. olive oil, dividedKosher salt, freshly ground black pepper 1 lb. carrots, sliced ¼” thick1 lb. Jerusalem artichokes (also called sunchokes), unpeeled, sliced ¼” thick1 tsp. finely grated lemon zest¼ tsp. Aleppo pepper or hot paprika, plus more to taste2 tsp. fresh lemon juice, divided, plus more to taste2 cups watercress, large stems trimmed¼ cup The Greenest Tahini Sauce

inGredienT info: Jerusalem artichokes are sold at farmers’ markets and in the produce section of some supermarkets. Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some

specialty foods stores and wholespice.com.

Preheat oven to 425°. Toss beets with 1 Tbsp. oil on a lightly oiled rimmed baking sheet; arrange in a single layer and season with salt and black pepper. Roast 20 minutes, then turn over wedges and continue to roast until beets are tender and darkened around the edges, about 30 minutes total.

Toss carrots with 1 Tbsp. oil on one half of a lightly oiled rimmed baking sheet. Toss Jerusalem artichokes with 1 Tbsp. oil on the other half of the baking sheet. Arrange carrots and Jerusalem artichokes in a single layer, season with salt and black pepper, and roast un-til vegetables are lightly browned, about 20 minutes.

Toss all the warm roasted vegetables together with lemon zest, ¼ tsp. Aleppo pepper, and 1 tsp. lemon juice. Season with salt, Aleppo pepper, and lemon juice. Reserve 1 cup vegetables for Quinoa and Roast-ed Vegetable Salad.

Toss watercress with remaining 1 Tbsp. olive oil and 1 tsp. lemon juice; season to taste with salt and black pepper. Serve roasted vegetables with dressed water-cress and tahini sauce.

Quinoa WiTh WalnuTs and shalloTs4 servings

3 Tbsp. walnuts 1 cup red quinoa1 Tbsp. olive oil2 shallots, sliced½ tsp. kosher salt, plus more to taste

Preheat oven to 350°. Toast walnuts on a small rimmed baking sheet, stirring occasionally, until fragrant and slightly darkened in color, 6–8 minutes. Let cool; coarsely chop.

Meanwhile, thoroughly rinse quinoa; drain.

Heat oil in a medium saucepan over medium heat. Add shallots and ½ tsp. salt; stir to coat. Cook, stirring oc-casionally, until shallots have softened, about 5 min-utes. Add quinoa and stir to coat. Pour in 1½ cups wa-ter, increase the heat, and bring to a boil. Reduce heat to low and cover. Cook until quinoa is tender and the germ has unfurled, 15–18 minutes. Season with salt.

Just before serving, toss in toasted walnuts. Reserve ½ cup quinoa for Quinoa and Roasted Vegetable Salad.

desserT:Two small tangerines.

Friday, January 3, 2014

BReAKFAST:aVocado on rye crackers WiTh smoked salmon1 serving

3–4 thin rye crackers 1/3 avocado, thinly sliced1 oz. sliced smoked salmon Kosher salt, freshly ground black pepper Lemon wedges (for serving)

Top rye crackers with avocado and salmon. Season with salt and pepper and serve with lemon wedges.

LUNCH:Quinoa and roasTed VeGeTaBle salad1 serving

1 cup leftover Roasted Beets, Carrots, and Jerusalem Artichokes with Lemon ½ cup leftover Quinoa with Walnuts and Shallots4 cups tender salad greens such as spinach, arugula, or baby kale 2 Tbsp. Whole Grain Mustard DressingKosher salt, freshly ground black pepper

Toss roasted vegetables, quinoa, and greens with mustard dressing in a large bowl. Season with salt and pepper.

snack: Greek yogurt with garam masala sprinkle and fresh mango

DiNNeR:Pan-roasTed chicken WiTh red PePPer–Wal-nuT sPread 4 servings

We like to cook chicken breasts with the skin on because it helps keep the meat moist. And this recipe

calls for a little aromatic thyme and garlic to be tucked underneath the skin to flavor the chicken as it cooks. We’ll let you decide whether to pluck off the skin be-fore eating.

4 bone-in, skin-on chicken breasts (about 2½ lb.) 1 tsp. fresh thyme leaves1 small garlic clove, gratedKosher salt, freshly ground black pepper 2 tsp. vegetable oil½ cup Red Pepper–Walnut Spread

Preheat oven to 425°. Loosen skin on each piece of chicken and rub thyme and garlic underneath it; season with salt and pepper. Heat oil in an ovenproof skillet over medium-high heat. Place chicken skin side down in skillet and cook until golden brown, about 5 minutes. Turn chicken skin side up and transfer skil-let to oven. Roast until an instant-read thermometer inserted in thickest part of breast registers 165°, 15–20 minutes.

To serve, slice chicken off the bone and remove skin, if desired. Reserve 4 oz. chicken for Chicken, Cabbage, and Tangerine Salad. Serve pan-roasted chicken with red pepper spread. WhiTe Bean salad WiTh PomeGranaTe and Parsley4 servings

1 15-oz. can cannellini (white kidney) beans, rinsed (or 1¾ cups cooked beans)1/3 cup pomegranate seeds1 Tbsp. fresh lemon juice1 Tbsp. extra-virgin olive oil¼ cup thinly sliced scallions, whites and pale greens only, cut on a diagonal 2 Tbsp. chopped fresh flat-leaf parsley leaves½ tsp. kosher salt, plus more to taste¼ tsp. freshly ground black pepper

Toss beans, pomegranate seeds, lemon juice, oil, scallions, parsley, and ½ tsp. salt together in a medium bowl; season with salt and pepper.

DeSSeRT:coconuT, PisTachio, and cacao chocolaTe Bark

Makes about eight 1-oz. servings

Each year, the Food Lover’s Cleanse includes a bit of chocolate. A little sweet reward at the end of a dis-ciplined day helps the program seem less stern, and bittersweet chocolate has its own antioxidant virtues. This bark combines unprocessed cocoa nibs, toasted coconut, and chopped pistachios for a crackly texture. Storing it in the fridge will give it extra snap, though the chocolate may acquire a dull bloom in there.

8 oz. bittersweet chocolate (at least 70% cacao), chopped¼ cup unsweetened flaked organic coconut3 Tbsp. chopped roasted pistachios1½ Tbsp. cacao nibsPinch of flaky sea salt (optional)

inGredienT info: Unsweetened flaked organic co-conut is available at natural foods and specialty foods stores.

Preheat oven to 350°. Spread out coconut on a rimmed baking sheet and toast, stirring occasionally, until most flakes are straw-colored, about 4 minutes.

Transfer to a plate.

Meanwhile, line a baking sheet with a silicone bak-ing mat or parchment paper. Melt the chocolate in a double boiler or in 30-second intervals in a microwave, stirring between each interval. Spread melted choco-late on baking mat in an even layer about 1/8” thick. Scatter toasted coconut, pistachios, and cacao nibs evenly over chocolate. Sprinkle with flaky sea salt, if using. Let chocolate cool completely, then break into pieces. Bark will keep for about a week stored in a cool place in an airtight container between layers of parch-ment.

Saturday, January 4, 2014

BReAKFAST:TWo-eGG omeleT WiTh red PePPer–WalnuT sPread 1 serving

1 Tbsp. olive oil2 large eggs, lightly beaten

Kosher salt, freshly ground black pepper1 Tbsp. Red Pepper–Walnut SpreadHeat oil in an 8” nonstick skillet over medium heat.

Season eggs with salt and pepper. Add eggs to skil-let and cook, stirring gently with a heatproof spatula, until eggs are lightly scrambled and almost cooked, about 3 minutes. Spread eggs evenly to cover bottom of skillet.

Using spatula, fold up one-third of omelet. Roll omelet over onto itself, then slide omelet onto a plate. Season with salt and pepper and top with red pepper spread. LUNCH: chicken, caBBaGe, and TanGerine salad1 serving

2 Tbsp. sliced almonds4 oz. leftover Pan-Roasted Chicken, sliced¼ head Napa cabbage (about 2 cups) 1 tangerine, peeled and segmented, plus juices1 scallion, thinly sliced2 Tbsp. Sesame-Miso Vinaigrette

Preheat oven to 350°. Toast almonds on a small rimmed baking sheet, stirring occasionally, until golden brown, about 4 minutes. Let cool.

Toss chicken, cabbage, tangerine and juices, and scal-lion with sesame dressing. Top with toasted almonds.

snack:Pear slices with chevre and 1 tsp hazelnuts

DiNNeR:Warm escarole salad WiTh anchoVies and musTard seed VinaiGreTTe4 servings

You can substitute any number of hearty chicories for the escarole in this salad: Frisee, radicchio, castel-franco, and puntarelle will all work well, alone or in combination. If you opt to use lettuce, which is more delicate, don’t heat the dressing.

¼ cup Whole Grain Mustard Dressing1 anchovy fillet packed in oil, drained, finely chopped, plus 4 for serving (optional)1 small garlic clove, grated

1 head escarole, torn into bite-size pieces (about 6 cups) Kosher salt, freshly ground black pepper Fresh lemon juice (for serving)

Bring 2” water to a simmer in a medium saucepan over medium-low heat. Place a large metal bowl over the saucepan, making sure the bottom of the bowl does not touch the water. Add Whole Grain Mustard Dress-ing, chopped anchovy, and garlic to bowl and whisk until warm to the touch. Add escarole and toss until leaves are warm and beginning to soften, about 2 min-utes. Remove bowl from heat; season salad with salt, pepper, and lemon juice to taste. Serve salad topped with whole anchovies, if using.

hanGer sTeak WiTh oranGe-oreGano chimi-churri4 servings

1½ lb. hanger steak, center membrane removed, cut into 4 pieces1 small garlic clove, grated1 tsp. dried oregano1 tsp. finely grated orange zestKosher salt, freshly ground black pepper ½ cup chopped fresh flat-leaf parsley leaves1 Tbsp. fresh orange juice2 tsp. vinegar (red wine, cider, or white wine) ¼ cup extra-virgin olive oil, plus 2 tsp. olive oil, divided

Remove steaks from the refrigerator 30 minutes be-fore cooking.

Combine garlic, oregano, and orange zest in a medium bowl; using the back of a spoon, crush with ¾ tsp. salt until fragrant. Mix in parsley, orange juice, and vinegar. Slowly whisk in ¼ cup extra-virgin olive oil until emulsi-fied; season chimichurri with salt and pepper.

Season steaks all over with salt and pepper. Heat remaining 2 tsp. olive oil in a large skillet over medium-high heat. Add steaks and cook, turning once, until browned and medium-rare, 4–6 minutes per side. Let rest at least 10 minutes before slicing against the grain. Reserve 4 oz. steak for Steak and Arugula Salad.

Serve steaks with chimichurri.

roasTed sWeeT PoTaToes WiTh Garlic and chili 4 servings

1½ lb. garnet yams or other sweet potatoes, unpeeled, cut into ½” wedges2 Tbsp. olive oilKosher salt 1 tsp. hot chili sauce (such as Crystal, Texas Pete, or Sriracha) 1 garlic clove, grated

Preheat oven to 425°. Toss yams with oil on a rimmed baking sheet and arrange in a single layer; season with ½ tsp. salt. Roast until tender and browned in spots, 35–40 minutes. Remove from oven; while still hot, toss potatoes with hot chili sauce and garlic.

Season with salt.

ciTrus salad on manGo coulis WiTh cacao niBs and ToasTed almonds4 servings

4 tsp. slivered almonds 2 blood oranges1 Cara Cara orange 1 navel orange2 tangerines or satsuma mandarins2 ripe mangos, peeled, cut into ¾” dice1 Tbsp. fresh lime juice½ tsp. cacao nibs


Using a sharp knife, remove peel and pith from blood oranges, Cara Cara orange, navel orange, and tan-gerines. Working over a bowl, cut between the mem-branes to release segments into bowl; reserve juice. Puree half the mango, the lime juice, and 1 cup re-served citrus juice in a blender until smooth.

Gently toss citrus segments with remaining diced mango.

Top mango puree with cut-up fruit. Sprinkle with ca-cao nibs and toasted almonds.

Sunday, January 5, 2014

BReAKFAST:mulTiGrain hoT cereal WiTh PomeGran-aTe seeds and sPiced PePiTa and casheW crunch 1 serving

¼ cup multigrain cereal (such as Bob’s Red Mill 10 Grain)2 Tbsp. pomegranate seeds1 Tbsp. Spiced Pepita and Cashew CrunchNut or soy milk (for serving)

Prepare multigrain cereal according to package direc-tions. Top with pomegranate seeds and Spiced Pepita and Cashew Crunch; drizzle with nut or soy milk. LUNCH: sTeak and aruGula salad1 serving

4 oz. leftover sliced Hanger Steak4 cups loosely packed tender greens such as arugula, spinach, or baby kale½ bulb fennel, shaved 2 Tbsp. Whole Grain Mustard DressingKosher salt, freshly ground black pepper

Toss steak, greens, and fennel with dressing in a me-dium bowl; season with salt and pepper.

snack:1 apple 1 Tbsp. almond butter DiNNeR:Broiled mackerel WiTh scallions and lemon4 servings

Mackerel, a lovely oily fish, is delightfully hard to overcook. It’s often sold frozen, especially in Japa-nese markets, so allow a day for defrosting if you’ve purchased it in that form. If you can’t find mackerel, choose another oily fish: Black cod and wild sockeye salmon will both work, though they require a longer cooking time. You may want to try cooking them in steaks with this broiling method; the bones lend extra flavor and keep the fish from falling apart, too.

1½ lb. mackerel fillets2 Tbsp. olive oilKosher salt, freshly ground black pepper2 tsp. finely grated lemon zest3 Tbsp. fresh lemon juice, plus lemon wedges for serv-ing3 Tbsp. chopped fresh flat-leaf parsley leaves, plus more for serving2 Tbsp. chopped fresh dill, plus more for serving2 bunches scallions, trimmed

Heat broiler to high. Line a rimmed baking sheet with foil.

Rub mackerel with 1 Tbsp. oil and season with salt and pepper. Place fillets skin side down on baking sheet and sprinkle with lemon zest, lemon juice, parsley, and dill. Toss scallions with remaining 1 Tbsp. oil. Broil fish until just opaque in the center, 6–8 minutes, adding scallions to pan during last 4 minutes of broiling.

Serve fish and scallions with lemon wedges. BeeT salad WiTh caraWay and almonds4 servings

The mustard and caraway in this salad play off each other to evoke a little deli deliciousness. You can dress the beets up to a day in advance, but wait to add the almonds just before serving.

2 Tbsp. sliced almonds 1 tsp. caraway seeds1 lb. peeled cooked beets, cut into wedges2 Tbsp. Whole Grain Mustard Dressing1 Tbsp. fresh lemon juice Kosher salt, freshly ground black pepper

Preheat oven to 350°. Toast sliced almonds on a small rimmed baking sheet, stirring occasionally, until golden brown, about 4 minutes. Let cool.Toast caraway seeds in a small dry skillet over medium heat until fragrant, about 1 minute.

Toss together almonds, caraway seeds, beets, mus-tard dressing, and lemon juice in a medium bowl; sea-son with salt and pepper. Reserve ½ cup beet salad for Sardines with Rye Crackers and Whole Grain Mustard Dressing.

DeSSeRT:coconuT, PisTachio, and cacao chocolaTe BarkSee recipe above.

Monday, January 6, 2014

BReAKFAST:oranGe-daTe muesli WiTh coconuT and cacao niBs1 serving

Muesli is a cold porridge of oats, fruit, and yogurt that softens overnight in the refrigerator. If you don’t have time to prepare it the night before, don’t worry. You can omit the oats and make a breakfast parfait with the orange (use one large orange), date, yogurt, cacao nibs, and coconut.

2 tsp. unsweetened flaked organic coconut ½ orange, peeled and chopped (about ½ cup)2 Tbsp. fresh orange juice (squeezed from second half of orange)1 Medjool date, pitted, finely chopped½ cup plain low-fat Greek yogurt1/3 cup old-fashioned oats1 tsp. cacao nibs

inGredienT info: Unsweetened flaked organic co-conut is available at natural foods and specialty foods stores.

Preheat oven to 350°. Spread out coconut on a small rimmed baking sheet and toast, tossing occasionally, until golden, about 5 minutes. Transfer to a plate.Stir together chopped orange, orange juice, date, yo-gurt, and oats. Cover and chill overnight. Just before serving, top with cacao nibs and toasted coconut. LUNCH:sardines WiTh rye crackers and Whole Grain musTard dressinG1 serving

3–4 thin rye crackers3–4 canned sardines, drained, or 3–4 oz. canned alba-core tuna, drained 1 Tbsp. Whole Grain Mustard Dressing½ cup leftover Beet Salad with Caraway and Almonds

Top crackers with sardines and mustard dressing. Serve with beet salad.

SNACK: Carrots and celery with The Greenest Tahini sauce, sesame seeds

DiNNeR:RoasTed BuTTernuT sQuash4 servings

1 medium butternut squash (about 2 lb.), peeled, seeded, cut into 1” wedges 2 Tbsp. olive oil¾ tsp. kosher salt, plus more to taste½ tsp. Aleppo pepper or hot paprika, plus more to taste2 tsp. balsamic vinegar½ cup Red Pepper–Walnut Spread

inGredienT info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and wholespice.com.

Preheat oven to 425°. Toss squash with oil on a rimmed baking sheet and arrange in a single layer; season with ¾ tsp. salt and ½ tsp. Aleppo pepper.

Roast, turning wedges halfway through, until golden and tender, 30–35 minutes. Toss squash with balsamic vinegar and season with salt and Aleppo pepper. Reserve ½ cup roasted squash for Squash and Mustard Greens Salad.

Serve squash with red pepper spread. Green lenTil and BroWn BasmaTi rice Pilaf4 servings

Lentils and rice pair together beautifully, and this hearty version gets subtlety from a bit of saffron and cinnamon.

2 Tbsp. olive oil 4 garlic cloves, sliced1 small onion, finely chopped1 tsp. Aleppo pepper or ½ tsp. hot paprika½ tsp. ground cumin¼ tsp. ground cinnamon

1 cup brown basmati rice1½ tsp. kosher salt, plus more to taste1 cup green lentils2 tsp. red wine vinegar¼ cup chopped cilantro (for serving)

inGredienT info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and wholespice.com.Heat oil in a large saucepan over medium-high heat. Add garlic, onion, Aleppo pepper, cumin, and cin-namon and cook, stirring, until vegetables begin to soften, about 3 minutes. Stir in rice and 1½ tsp. salt and cook until rice begins to turn opaque, about 2 min-utes. Stir in lentils and 4½ cups water. Bring to a boil, cover, and reduce heat to low. Cook until lentils and rice are tender and water is absorbed, 35–40 minutes. Remove pan from heat and let sit, covered, 5 minutes. Add vinegar and fluff pilaf with a fork. Reserve ½ cup pilaf for Squash and Mustard Greens Salad.

Serve pilaf topped with cilantro. kale WiTh The GreenesT Tahini sauce4 servings

1 Tbsp. olive oil2 garlic cloves, thinly slicedPinch of Aleppo pepper or hot paprika2 bunches Tuscan kale, stems removed, torn into bite-size pieces 2 Tbsp. The Greenest Tahini SauceKosher salt Lemon wedges (for serving)

inGredienT info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and wholespice.com. Tuscan kale, also called black kale, dinosaur kale, Laci-nato kale, and cavolo nero, has long, narrow, very dark bumpy leaves; it is available at farmers’ markets and some supermarkets.

Heat oil in a large skillet over medium heat. Add garlic and Aleppo pepper and cook until fragrant, about 30 seconds. Add kale and 1 Tbsp. water. Cook, tossing, until kale is wilted and tender, about 3 minutes. Toss with tahini sauce, season with salt, and serve with lemon wedges.

desserT: 2 medjool dates and 1 tbsp toasted walnuts

Tuesday, January 7, 2014

BReAKFAST:QuinoaTmeal WiTh aPPle and ToasTed Wal-nuTs1 serving

¼ cup red quinoa¼ cup steel-cut oats½ cup almond milk, plus more for servingPinch of kosher saltPinch of ground cinnamon, plus more for serving1 Tbsp. chopped walnuts½ apple, shredded

The night before cooking, rinse quinoa thoroughly and drain. Combine oats and quinoa in a medium sauce-pan and cover with 1 cup boiling water.

in the morning, bring oats and quinoa to a boil. Stir in almond milk, salt, and cinnamon and reduce heat to low. Cook, stirring occasionally, until quinoa grains are tender, 8–10 minutes.

Meanwhile, preheat oven to 350°. Toast walnuts on a small rimmed baking sheet, stirring occasionally, until fragrant and slightly darkened in color, about 4 min-utes. Let cool slightly.

Top quinoatmeal with apple, walnuts, and more cinna-mon, if desired. Drizzle with almond milk. LUNCH:sQuash and musTard Greens salad1 serving

½ cup leftover Roasted Butternut Squash½ cup leftover Green Lentil and Brown Basmati Rice Pilaf4 cups mustard greens, torn into bite-size pieces1 Medjool date, sliced2 Tbsp. chopped Quick Pickled Onions2 Tbsp. extra-virgin olive oil 2 tsp. fresh lemon juiceKosher salt, freshly ground black pepper

Toss together squash, pilaf, mustard greens, date, pickled onion, oil, and lemon juice in a large bowl; season with salt and pepper.

snack:Hard-boiled egg with smoked salt and aleppo pepper DiNNeR:lemonGrass chicken4 servings

if you have time to marinate the chicken the night before, it will deliver extra flavor. If not, just be sure to marinate it before preparing the rest of your dinner.

¼ cup finely chopped lemongrass (approximately 1 stalk, outer leaves and root end removed, pale-green parts only)1 Tbsp. finely chopped peeled ginger1 shallot, finely chopped1 tsp. kosher salt½ tsp. ground turmeric ½ cup canned unsweetened coconut milk5 skinless, boneless chicken thighsVegetable oil (for pan)1 Tbsp. finely sliced scallion greens (optional)

inGredienT info: Lemongrass is available at Asian markets and in the produce section of some supermar-kets. Canned unsweetened coconut milk is available at indian, Latin, and Southeast Asian markets and many supermarkets.

Pulse lemongrass, ginger, shallot, salt, and turmeric in a food processer, scraping down bowl as needed, until finely chopped. Add coconut milk and process until smooth, about 1 minute. Toss chicken with marinade, cover, and chill for at least 2 hours and up to 24 hours.

Heat oven to 450°. Shake excess marinade off chicken and arrange in a single layer on a lightly oiled rimmed baking sheet. Roast chicken 15 minutes. Heat broiler and continue to cook until chicken is beginning to turn golden brown in spots, about 4 minutes. Reserve 1 chicken thigh for Chicken, Mango, and Black Rice Salad.

Serve chicken topped with scallion greens, if using.

Black rice WiTh coconuT 4 servings

¼ cup unsweetened flaked organic coconut1 cup black rice (such as Lotus Foods Forbidden Rice)3” lemongrass tip (optional)1 2” piece peeled ginger, sliced into 4 coins½ tsp. kosher salt, plus more to taste

inGredienT info: Unsweetened flaked organic coconut is available at natural foods and specialty foods stores. Black rice, also known as Forbidden Rice, is sold at natural foods and specialty foods stores and some supermarkets. Lemongrass can be found at Asian markets and in the produce section of some supermarkets.

Preheat oven to 350°. Spread out coconut on a small rimmed baking sheet and toast, stirring occasionally, until golden, about 5 minutes; let cool. Do Ahead: Coconut can be toasted up to 3 days ahead. Cover and keep at room temperature.

Combine rice, lemongrass, if using, ginger, salt, and 1¾ cups water in a medium saucepan. Bring to a boil, reduce heat to low, and cook, covered, until liquid is absorbed and rice is tender, 30–35 minutes. Remove from heat and discard ginger and lemongrass; fluff rice with a fork. Cover and set aside 5 minutes. Re-serve ½ cup rice for Chicken, Mango, and Black Rice Salad.

Serve rice topped with toasted coconut.

Garlicky Bok choy4 servings

1 Tbsp. vegetable oil 2 garlic cloves, chopped1 shallot, chopped1 lb. baby bok choy, rinsed, cut into quarters, with core intact1 Tbsp. reduced-sodium soy sauce

Heat oil in a large skillet or wok over medium-high heat. Add garlic and shallot and cook, stirring, until fragrant, about 30 seconds. Add bok choy, soy sauce, and 2 Tbsp. water and cover immediately. Cook 1 min-ute. Uncover and toss, then cover and cook until bok choy is tender at the core, about 3 more minutes.

desserT: Two small tangerines.

Wednesday, January 8, 2014

BReAKFAST:Banana almond smooThie1 serving

A trick we like: Peel all overripe bananas and put in the freezer, then use to make supercreamy smoothies (and banana bread as well). If you haven’t prefrozen a banana, though, don’t worry—throw a few ice cubes into the blender for a slushier effect.

1 frozen peeled banana, broken into 3–4 chunks1 cup almond milk1 Tbsp. almond butter1/8 tsp. almond extract (optional)

Combine banana, almond milk, almond butter, and almond extract, if using, in a blender and puree until smooth.

LUNCH:chicken, manGo, and Black rice salad

1 leftover Lemongrass Chicken thigh, shredded2 cups shredded Napa cabbage½ mango, chopped ½ cup leftover Black Rice with Coconut2 Tbsp. Sesame-Miso Vinaigrette

Combine chicken, cabbage, mango, black rice, and vinaigrette in a medium bowl and toss to combine.

snack:1 large apple 2 Tbsp. walnuts DiNNeR:alBacore BrocheTTes 4 servings

This dish calls for a fish with a fairly firm structure: Line-caught albacore, lingcod, and mahi-mahi are all good options. Or paint a wild salmon fillet with the marinade and proceed. If you have not made The Greenest Tahini Sauce, you could use a spoonful of

straight tahini mixed with olive oil as a marinade; try incorporating a bit of lemon zest as well.

2 tsp. olive oil, divided, plus more for pan1½ lb. fresh albacore tuna, mahi-mahi, or ono, cut into 1½” chunks2 Tbsp. The Greenest Tahini Sauce1 Tbsp. sesame seedsKosher salt, freshly ground black pepper2 cups mustard greens, torn into bite-size pieces 1 Tbsp. fresh lemon juiceChopped fresh parsley, mint, or dill (for serving; op-tional) Lemon wedges (for serving)

sPecial eQuiPmenT: Presoaked bamboo skewers

Heat broiler to high. Lightly oil a rimmed baking sheet.

Gently toss fish with tahini sauce, sesame seeds, and 1 tsp. oil; season with salt and pepper. Thread onto skewers. Set skewers on baking sheet and broil, turn-ing once, until fish is just barely pink in the center, 6–8 minutes (longer for well-done tuna).

Toss mustard greens with lemon juice and remaining 1 tsp. olive oil; season with salt and pepper. Serve tuna skewers on mustard greens, topped with herbs, if us-ing. Serve with lemon wedges. Warm carroT salad WiTh sPiced PePiTa and casheW crunch4 servings

1½ lb. carrots, sliced on a diagonal ¼” thick Kosher salt, freshly ground black pepper2 Tbsp. extra-virgin olive oil2 Tbsp. fresh lemon juice, plus lemon wedges for serv-ing½ tsp. ground turmeric ¼ tsp. cayenne pepper¼ tsp. ground cumin 2 Tbsp. chopped cilantro 2 Tbsp. Spiced Pepita and Cashew Crunch Pinch of crushed red pepper flakes

Cook carrots in a large pot of boiling salted water until crisp-tender, about 4 minutes; transfer to an ice bath to cool. Drain and dry on a paper towel–lined plate.

Toss carrots with oil, lemon juice, turmeric, cayenne, and cumin; season with salt and pepper. Top with cilantro, Spiced Pepita and Cashew Crunch, and crushed red pepper flakes. Reserve 1 cup carrots for Carrot, Watercress, and Chickpea Salad. Serve warm salad with lemon wedges.

DeSSeRT:coconuT, PisTachio, and cacao chocolaTe BarkSee recipe above.

Thursday, January 9, 2014

BReAKFAST: sTeel-cuT oaTs WiTh BlackBerries and hemP seeds See recipe above. LUNCH: carroTs, WaTercress, and chickPeas WiTh The GreenesT Tahini sauce1 serving

3 cups watercress, large stems trimmed, chopped1 cup leftover Warm Carrot Salad ½ cup canned chickpeas, rinsed2 Tbsp. The Greenest Tahini Sauce Kosher salt, freshly ground black pepper

Toss watercress, carrot salad, and chickpeas with The Greenest Tahini Sauce in a medium bowl; season with salt and pepper. SNACK:aVocado smooThieSee recipe above. DiNNeR:roasTed Tofu WiTh red PePPer–WalnuT sPread4 servings

1 Tbsp. olive oil, plus more for pan1 package firm tofu, drained (12–14 oz.)1 garlic clove, grated3 Tbsp. plain low-fat Greek yogurt½ tsp. kosher salt¼ tsp. Aleppo pepper or hot paprika

½ tsp. ground cumin Flaky sea salt (optional)½ cup Red Pepper–Walnut Spread

inGredienT info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and wholespice.com.

Heat oven to 425°. Lightly oil a rimmed baking sheet. Slice tofu into 5 pieces. Place a double layer of paper towels on a large plate. Lay tofu on towels in a single layer. Cover with another double layer of paper towels and top with 2 plates; set aside to drain, 10 minutes.

Whisk together 1 Tbsp. oil, garlic, yogurt, salt, Aleppo pepper, and cumin in a medium bowl. Add tofu and turn gently to coat. Lay tofu slices on prepared baking sheet and roast until slightly puffed and browned in spots, 20–25 minutes. Reserve 1 slice tofu for Bulgur, Tofu, and Kale Salad.

Sprinkle roasted tofu with flaky salt, if using, and serve with red pepper spread.

BulGur salad WiTh caulifloWer, herBs, and PisTachios4 servings

This chunky grain dish is freshened up with a delicious combination of dill, parsley, and mint. If you don’t have all three, use a handful of whatever tender herbs you’ve got. If you substitute regular lemon for the Meyer lemon, use less zest and juice: Regular lemons are more aggressive.

1 cup medium-grind bulgur 8 oz. cauliflower florets, cut into 1” piecesKosher salt, freshly ground pepper¼ cup chopped roasted pistachios3 Tbsp. extra-virgin olive oil2 Tbsp. finely minced Meyer lemon zest1 Tbsp. fresh Meyer lemon juice3 Tbsp. chopped fresh dill3 Tbsp. chopped fresh flat-leaf parsley leaves3 Tbsp. chopped fresh mint¼ tsp. Aleppo pepper or hot paprika

inGredienT info: Bulgur is available at natural foods stores and some supermarkets. Aleppo pep-per, a slightly sweet Syrian pepper with a moderate

heat level, is sold at some specialty foods stores and wholespice.com.

Cook bulgur according to package directions; drain and set aside.

Meanwhile, cook cauliflower in a large pot of boil-ing salted water until crisp-tender, about 5 minutes; transfer to an ice bath to cool, then drain. Toss to-gether cauliflower, bulgur, pistachios, oil, lemon zest, lemon juice, dill, parsley, mint, and Aleppo pepper in a large bowl; season with salt and pepper. Reserve 1 cup bulgur salad for Bulgur, Tofu, and Kale Salad.

desserT:1 Red or Golden Delicious apple

Friday, January 10, 2014

BReAKFAST: oranGe-daTe muesli WiTh coconuT and cacao niBsSee recipe above. LUNCH:BulGur, Tofu, and kale salad1 serving

1 cup leftover Bulgur Salad with Cauliflower, Herbs, and Pistachios1 slice leftover Roasted Tofu, cut into cubes 2 cups thinly sliced Tuscan kale½ Asian pear, thinly sliced 2 Tbsp. Whole Grain Mustard DressingKosher salt, freshly ground black pepper

inGredienT info: Tuscan kale, also called black kale, dinosaur kale, Lacinato kale, and cavolo nero, has long, narrow, very dark green bumpy leaves; it is avail-able at farmers’ markets and some supermarkets.

Toss bulgur salad, tofu, kale, and pear with dressing in a medium bowl; season with salt and pepper. Friday, January 10, 2014

snack:Cauliflower and carrots with hot pepper paste

DiNNeR:curried mussels 4 servings

Pulling mussels from the shell is a delightfully hands-on way to get your lean protein. The little black shell-fish are easy to cook; the only trick is to sort them carefully beforehand. Toss out any cracked shelled mussels, as well as any open ones that don’t close up tight when you squeeze them. The beards are the tough little fibers that help mussels cling to rocks; to remove them, just pinch the hairy fibers with a clean kitchen towel and pull. Don’t do this much before cooking, though, because the mussels can’t survive long after they’ve been plucked.

2 Tbsp. vegetable oil3 large leeks, whites and light greens only, thinly sliced, rinsed, drainedKosher salt, freshly ground black pepper2 garlic cloves, sliced1½ tsp. Madras curry powder2½ lb. mussels, beards removed½ cup canned unsweetened coconut milk2 Tbsp. cilantro leaves (for serving)

inGredienT info: Canned unsweetened coconut milk is available at indian, Latin, and Southeast Asian markets and many supermarkets.

Heat oil in a large heavy-bottomed pot over medium-high heat. Add leeks, season with salt and pepper, and cook, stirring often, until softened, 8–10 minutes. Add garlic and curry powder and cook, stirring, until fragrant, about 1 minute. Add mussels, coconut milk, and 1½ cups water. Bring to a boil, reduce heat to low, cover, and cook until mussels have opened, about 5 minutes (discard any mussels that have not opened).

Serve topped with cilantro.

musTard-roasTed PoTaToes4 servings

1½ lb. Yukon Gold potatoes, cut into ½” pieces Kosher salt, freshly ground black pepper 2 Tbsp. olive oil1 Tbsp. whole grain mustard

Place potatoes and 1 Tbsp. salt in a medium saucepan

and cover with 2” cold water. Bring to a boil, reduce heat to low, and cook until potatoes are tender, 8–10 minutes. Drain, shaking off excess water.

Heat oil in a large skillet over medium-high heat. Add potatoes and cook, turning occasionally, until golden brown. Remove from heat and add mustard; season with salt and pepper and toss to combine. Reserve ½ cup potatoes for Frisee, Potato, and Apple Salad.

simPly sauTéed sPinach4 servings

1 Tbsp. olive oil1 garlic clove, finely chopped2 bunches spinach, tough ends trimmed Kosher salt, freshly ground black pepper1 tsp. finely grated lemon zest

Heat oil in a large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add spinach, season with salt and pepper, and cook, tossing, until beginning to wilt. Add 2 Tbsp. water and cook, tossing, until tender, about 2 minutes. Stir in lemon zest and season with salt and pepper. DeSSeRT:coconuT, PisTachio, and cacao chocolaTe BarkSee recipe above.

Saturday, January 11, 2014

BReAKFAST:Greek yoGurT WiTh sPiced PePiTa and ca-sheW crunch and manGo1 serving

½ cup plain low-fat Greek yogurt¼ cup chopped mango1 Tbsp. Spiced Pepita and Cashew Crunch

Top yogurt with mango and Spiced Pepita and Cashew Crunch. LUNCH:frisee salad WiTh PoTaToes, aPPles, and hazelnuTs1 serving

1 Tbsp. hazelnuts, pistachios, or almonds 3–4 cups frisee, torn into bite-size pieces½ cup Mustard-Roasted Potatoes½ apple, cored, thinly sliced2 Tbsp. Whole Grain Mustard Dressing

Preheat oven to 350°. Toast hazelnuts on a small rimmed baking sheet, stirring occasionally, until fra-grant and slightly darkened in color, 6–8 minutes. Let cool; coarsely chop.

Toss frisee, potatoes, and apple with mustard dress-ing; top with toasted hazelnuts.

snack:Greek yogurt with nut sprinkle and fresh mango

DiNNeR:roasT Pork Tenderloin and aPPles WiTh mushroom sauTé4 servings

1 pork tenderloin (about 1¼ lb.) Kosher salt, freshly ground black pepper 2 Tbsp. vegetable oil, divided1 medium apple, cored, cut into ¾” wedges8 oz. crimini (baby bella) mushrooms, trimmed, quar-tered1 garlic clove, finely chopped1 tsp. chopped fresh sage leaves

Remove tenderloin from refrigerator about 30 minutes before cooking. Preheat oven to 350°. Season tender-loin generously with salt and pepper.

Heat 1 Tbsp. oil over medium-high heat in a large oven-proof skillet. Add pork and apple wedges to skillet and cook, turning pork occasionally, until pork and apples are browned, 12–15 minutes. Transfer skillet to oven and roast until an instant-read thermometer inserted in center of pork registers 140°, 10–12 minutes. Trans-fer pork and apples to a plate along with any juices. Return skillet to stove-top.

Heat remaining 1 Tbsp. oil in skillet over medium-high heat. Add mushrooms and season with salt and pep-per. Cook, tossing occasionally, until browned and tender, about 5 minutes. Add garlic, sage, and ½ cup water. Cook, stirring and scraping up any browned

bits from bottom of skillet, until liquid is almost com-pletely evaporated, about 2 minutes. Add apples and any accumulated juices to skillet and toss to combine. Reserve 2–3 oz. pork and ¼ cup mushrooms for Pork, Mushroom, and Arugula Salad.

Serve pork with mushrooms and apples. Quinoa WiTh WalnuTs and shalloTsSee recipe above.

DeSSeRT:ciTrus salad WiTh oranGe-floWer WaTer, PisTachios, and PomeGranaTe seeds4 servings

Orange-flower water can give even a simple fruit salad a faraway lilt, but adding too much of it leaves a dish tasting like old-fashioned soap. Use this ingredient with serious discretion—start with 1/8 tsp.

2 navel oranges1 blood orange2 tangerines 2 Tbsp. pomegranate seeds1/8 tsp. orange-flower water (optional)1 Tbsp. chopped roasted pistachios Flaky sea salt (for serving)

inGredienT info: Orange-flower water, a flavoring extract, is available at liquor stores, Middle eastern markets, and in the cocktail-mixers or baking sections of some supermarkets.

Using a sharp knife, remove peel and pith from navel oranges, blood orange, and tangerines. Working over a bowl, cut between membranes to release segments into bowl; reserve juice.

Mix citrus segments and juice with pomegranate seeds and orange-flower water, if using. Top with pistachios and salt.

Sunday, January 12, 2014

BReAKFAST: QuinoaTmeal WiTh aPPles and ToasTed Wal-nuTsSee recipe above.

LUNCH:Pork, mushroom, and aruGula salad1 serving

2–3 oz. leftover Roast Pork Loin ¼ cup leftover Sautéed Mushrooms3–4 cups arugula1 Tbsp. pumpkin seeds (pepitas)2 Tbsp. Whole Grain Mustard Dressing

Toss pork, mushrooms, and arugula with mustard dressing; top with pepitas.

SNACK:4 oz. cauliflower and 4 oz. celery with 1 Tbsp. The Greenest Tahini Sauce DiNNeR:chicken in a PoT WiTh carroTs, TurniPs, and Barley4 servings

½ cup pearled barley 1 3½–4-lb. chickenKosher salt, freshly ground black pepper3 garlic cloves, peeled, left whole3 sprigs thyme 1 bay leaf 1 Tbsp. olive oil¼ cup brandy or dry white wine3 carrots, sliced 3” thick2 leeks, whites and light greens only, trimmed, sliced 3” thick 1 bunch peeled whole baby turnips or one larger turnip (about 6 oz.), peeled, cut into 1” wedges 1 Tbsp. chopped fresh chives

Cook barley according to package directions. Drain and set aside.

Season chicken inside and out with salt and pepper. Place garlic, thyme, and bay leaf inside chicken. in a Dutch oven or cast-iron pot, heat oil over medium-high heat. Pat chicken dry and place it breast side down in pot. Cook until browned, 5–7 minutes per side, then transfer chicken to a plate. Pour brandy into pot and scrape up any browned bits from bottom of pan. Add carrots, leeks, and turnips and nestle chicken among vegetables. Add 3 cups water and bring to a boil. Reduce heat to low and cook, covered, until

thighs pull easily away from the bone, 45–55 minutes.

Remove chicken from pot and gently spoon out veg-etables. Skim any foam or fat from broth and strain through a fine-mesh sieve lined with paper towels. Stir in barley to warm; season with salt and pepper. Reserve 4 oz. chicken for Chicken, Apple, and Fennel Salad.

Serve topped with chives.

desserT:2 small tangerines

Monday, January 13, 2013

BReAKFAST:Banana almond smooThieSee recipe above.

LUNCH:chicken, aPPle, and fennel salad1 serving

2 Tbsp. sliced almonds 4 oz. leftover Chicken in a Pot½ apple, julienned½ small fennel bulb, thinly sliced, plus 1 Tbsp. fennel fronds2 Tbsp. Whole Grain Mustard Dressing


Toss chicken, apple, and fennel with mustard dress-ing in a medium bowl. Top with toasted almonds and fennel fronds. SNACK: 1 hard-boiled egg with 1 Tbsp. red Pepper–Walnut spread DiNNeR: TomaTo farroTo WiTh sardines4 servings

Fresh sardines are only sporadically available, so we’ve recommended using canned sardines here. By

all means broil fresh sardines if your fishmonger has them. If you go with canned, spend a little money on them: Imported Portuguese and Spanish sardines such as Cole’s and Matiz taste much better than the grocery store staples. You could also use good-quality tuna—again, imported canned tuna, or line-caught albacore from the Western U.S., will taste best. A time-saving tip: Soaking the farro overnight (or at least during the day while you are at work) will give you a running start with this dish.

2 Tbsp. olive oil½ fennel bulb, finely chopped, plus 2 Tbsp. fennel fronds1 onion, finely diced3 garlic cloves, chopped1 tsp. fennel seed¼ tsp. Aleppo pepper or hot paprika Kosher salt, freshly ground black pepper2 cans sardines, drained, bones removed, or 2 4-oz. cans good-quality tuna1 tsp. fresh lemon juice¾ cup semi-pearled farro, soaked overnight, drained1½ cups chopped canned whole tomatoes with juices2 Tbsp. fresh flat-leaf parsley leaves

inGredienT info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and wholespice.com. Semi-pearled farro is sold at italian markets and natu-ral foods and specialty foods stores.

Heat 1 Tbsp. oil in a large skillet over medium heat. Add fennel, onion, garlic, fennel seed, and Aleppo pepper; season with salt and black pepper. Cook, stirring, until vegetables are tender and translucent, 8–10 minutes; remove from heat. Place the sardines in a single layer on a plate (if using tuna, break it up into small chunks and set out on plate) and spoon 2 tablespoons of the cooked fennel mixture atop the fish. Drizzle with lemon juice and remaining 1 Tbsp. oil. Set aside.

Return skillet to medium-high heat and stir in soaked farro. Cook, stirring often, 1 minute, then add 2 cups boiling water; season with salt and pepper. Bring to a boil, reduce heat, and simmer until farro is al dente, 35–40 minutes. Stir in chopped tomatoes and their juices and increase heat to high. Cook until the liquid is absorbed, 5–7 minutes; season with salt and pepper. Reserve ¾ cup tomato farroto for Farroto with Fried

egg. Serve tomato farroto topped with sardines, vegeta-bles, fennel fronds, and parsley. DiNNeR:Garlicky kale4 servings

1 Tbsp. olive oil3 garlic cloves, thinly sliced2 bunches Tuscan kale, washed, stems removed, cut into wide ribbonsKosher salt, freshly ground black pepper¼–½ tsp. crushed red pepper flakesLemon wedges (for serving)


Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add kale and 2 Tbsp. water. Cover and let kale steam 2 minutes. Remove cover, stir kale, and season with salt and pep-per. Cook, tossing, until kale is tender, about 3 more minutes. Sprinkle with red pepper flakes and serve with lemon wedges. DeSSeRT:coconuT, PisTachio, and cacao chocolaTe BarkSee recipe above.

Tuesday, January 14, 2014

BReAKFAST:farroTo WiTh fried eGG1 serving

1 Tbsp. olive oil1 large egg¾ cup leftover Tomato Farroto, warmedHot sauce

Heat oil in a small nonstick skillet over medium-high heat. Crack egg into skillet and fry until egg white is set but yolk is still soft and runny, about 3 minutes. Top farroto with egg and hot sauce.

LUNCH:aVocado and GraPefruiT salad WiTh eda-mame1 serving

2–3 cups watercress, large stems trimmed1 pink grapefruit, peel and pith removed, cut into seg-ments¼ avocado, chopped ½ cup frozen edamame, cooked according to package directions1½ Tbsp. extra-virgin olive oil2 tsp. fresh lemon juice2 Tbsp. unsalted, shelled raw pistachios

Toss together watercress, grapefruit, avocado, eda-mame, oil, and lemon juice in a medium bowl. Top with pistachios.

snack:Apple slices 1 Tbsp. almond butter Pinch of smoked salt DiNNeR:Tofu, musTard Greens, and shiiTake mush-room sTir-fry4 servings

14 oz. firm tofu, drained, cut in 1” cubes2 Tbsp. vegetable oilKosher salt, freshly ground black pepper8 oz. shiitake mushrooms, stemmed, cut in half2 garlic cloves, chopped1 bunch mustard greens (about 10 cups), stems re-moved, cut into 2” pieces1 bunch baby bok choy, cut into 1½” pieces2 Tbsp. reduced-sodium soy sauce1 tsp. toasted sesame oil

Put a double layer of paper towels on a plate. Place tofu on it in a single layer. Cover with another double layer of paper towels and top with two plates. Let sit at least 15 minutes.

in a large nonstick skillet, heat 1 Tbsp. oil over high heat. Add tofu in a single layer and season with salt and pepper. Cook until browned, about 3–4 minutes per side; transfer tofu to a plate. Reserve 3 oz. tofu for

Coconut Rice, Tofu, and Kale Salad. Heat remaining 1 Tbsp. oil in same skillet and add shii-takes; season with salt and pepper. Cook, stirring just once or twice until lightly browned, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute. Add mustard greens, bok choy, soy sauce, and 2 Tbsp. water to skillet. Cook, tossing, until greens are wilted and tender, about 2 minutes. Remove from heat and stir in sesame oil and tofu.

Black rice WiTh coconuTSee recipe above.Reserve ½ cup rice with coconut for Coconut Rice, Tofu, and Kale Salad.

DeSSeRT:2 small tangerines

Wednesday, January 15, 2014

BReAKFAST:PomeGranaTe-aPPle salad WiTh Greek yo-GurT1 serving

1 Tbsp. sliced almonds ½ cup plain low-fat Greek yogurt 1 tsp. honey (optional) 1/8 tsp. orange-flower water (optional)1 apple, cored, sliced 2 Tbsp. pomegranate seeds

inGredienT info: Orange-flower water, a flavoring extract, is available at liquor stores, Middle eastern markets, and in the cocktail-mixers or baking sections of some supermarkets.


Mix yogurt with honey, if using, and orange-flower water, if using. Top with apple, pomegranate seeds, and almonds.

LUNCH:

coconuT rice, Tofu, and kale salad 1 serving

½ cup leftover Black Rice with Coconut 3 oz. leftover Tofu 2 cups shredded Tuscan kale 2 Tbsp. Sesame-Miso Vinaigrette2 Tbsp. Spiced Pepita and Cashew Crunch


Toss together rice, tofu, kale, and sesame dressing in a medium bowl. Top with Spiced Pepita and Cashew Crunch.

snack:1 sliced pear 1 oz. goat cheese

DiNNeR:Pan-roasTed salmon WiTh GraPefruiT-caB-BaGe slaW4 servings

We’re big fans of the cabbage and crema that’s served atop Baja-inspired fish tacos. Along those lines, this crispy slaw brings out the best in a simple pan-roasted salmon fillet.

1 large pink grapefruit, peel and pith removed, cut into segments, juice reserved1 small shallot, finely chopped5 4-oz. salmon fillets, preferably wild, skin on, pin bones removedKosher salt, freshly ground black pepper2 Tbsp. olive oil, divided1 Tbsp. plain low-fat Greek yogurt½ avocado, cut in ½” dice½ savoy cabbage, cored, very thinly slicedCilantro leaves (for serving)

Heat oven to 425°. Combine grapefruit juice and shal-lot in a small bowl; set aside.

Score the skin side of salmon and season all over with salt and pepper.

Heat 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Place salmon skin side down in skillet. Cook until skin is browned and crisp, about 5 minutes. Flip fillets, reduce heat to medium, and cook until fish is barely opaque at the center of each fillet, about 4 more minutes; set aside.

Whisk together grapefruit juice–shallot mixture, yogurt, and remaining 1 Tbsp. oil in a large bowl. Add grapefruit segments, avocado, and cabbage and toss to combine; season with salt and pepper. Serve salm-on with grapefruit-cabbage slaw, topped with cilantro.

refried Black Beans4 servings

2 Tbsp. vegetable oil2 garlic cloves, finely chopped2 jalapeños, seeded, finely chopped 2 cans (15 oz.) black beans, rinsed½ tsp. ground cuminKosher salt, freshly ground black pepper

Heat oil in a large skillet over medium-high heat. Add garlic and jalapeños and cook, stirring, until fragrant. Add beans, cumin, and ½ cup water; season with salt and pepper. Cook, stirring, and mashing with the back of a wooden spoon, until beans take on a creamy tex-ture, about 3 minutes, adding more water if desired for a creamier consistency. desserT:Two small tangerines.

2014 food lover's cleanse recipes

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