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INTRODUCTION

WhatIsthe10-DayDetoxDiet?

If you’re one of themillions ofAmericans suffering fromobesity, diabetes, high bloodpressure, or even just plain feeling crummy as a result of the StandardAmericanDiet(SAD),TheBloodSugarSolution10-DayDetoxDietisforyou.Itprovidesastep-by-stepguidefor losingweightandevenreversingdisease.Followit for just tendaysandyourlifewillneverbethesame!

The10-DayDetoxDietoutlines awayof eating thatwillhelpyou reverse the foodaddiction brought on by the $1-trillion industrial food system—the system that turnssugar,salt,andfatintodruglikefoodsthathookyouwitheverybite.Thissteadystreamofhyperprocessed, highly palatable, intensely addictive foods sabotages your brainchemistry,yourwaistline,andyourhealth.ThewaytoreclaimyourhealthandyourlifestartswithwhatIcallfoodrehab.Itmeansadramaticshift,butitwillprovideyouwiththefundamentalskillsyouneedtoloseweight,changeyourbiochemistry,andkickyouraddictionforever!

Inarecentstudy,HarvardprofessorDr.DavidLudwigexplainswhyforthefirsttime.It turns out that it’s not overeating that makes you fat; it’s being fat that makes youovereat.Whenyouconsumerefinedcarbohydratessuchasbread,rice,potatoes,pasta,andany formof sugar, youmake a certainkindof fat calledvisceral adipose tissue (VAT).This is no ordinary fat. It is super fat. Hungry fat. Dangerous fat. This fat starts aninexorable cascade that leads to obesity. It’s like falling down an icy slope where it’salmostimpossibletostopyourself.Weordinarymortalsarenomatchforthishungryfat.

Here’s what happens: VAT cells suck up much of the available fuel in yourbloodstream (glucose, fats, ketones).Your body then thinks, “Oh, jeez, I am starving. Ibettereatmoreandslowmymetabolism,soIdon’tdie.”Theproblemisthatanythingyoueat gets sucked up into those fat cells around your belly, leading to a vicious cycle ofhunger,overeating,fatstorage,andaslowingdownofyourmetabolism.Nowonderwegainweightandcan’tloseit.

The key trigger for all of this is a hormone that we all need, albeit inmoderation:insulin—thefatstoragehormone.

Ifwemaketoomuchinsulin,itdrivesthefuelfromourbloodintoourfatcells.Toomuch insulin also does a lot of other bad things, such as cause heart attacks, highcholesterol,type2diabetes,cancer,anddementia.

What causes insulin to spike? Not all calories are created equal: Sugar and refinedcarbohydratecaloriesaretheculprits.MostAmericanseat,onaverage,about152poundsof sugarand146poundsof flourayear (combined, that’salmostapoundof sugarandflourperperson,perday).

The Blood Sugar Solution 10-DayDetoxDiet is scientifically designed to stop this

viciouscyclequickly.Thinkofitasyouriceaxeandcramponstohaltyourdescentdowntheslipperyslopeofobesityandchronicdisease.Itwillquicklyblockthehormonesandbrainchemicalsthatmakeyouhungryandcravesugarandcarbs.Andinsteadofstoringfat and being burdened with a slowmetabolism, you will burn fat and speed up yourmetabolism.

Onceyouenjoyallofthehealingbenefitsofthe10-DayDetoxDiet,myguessisthatyou’llwanttoincorporatemanyoftheelementsintoyourlife.That’swhyI’vewrittenthiscookbook:toreviewtheprinciplesoftheprogramandhelpsupportyouwithinformationandrecipessoyoucancontinueonyourpathtogoodhealth.Afterall,foodismedicine,andIbelieveyou’llfindthatit’sevenmorepowerfulthananythingyouwillfindinapillbottle.

The recipes in thisbookfollow theprinciplesof the10-DayDetoxDiet. Ihavealsoincluded recipes for you to enjoy when the ten days are over—during what I call the“transitionphase.”Afterall,betterhealthdoesn’tstartandendintendays.It’salifelongjourney.I’vesetouttomakethatjourneybothdoableanddelicious.

EatWellforLess

Livingahealthylifeshouldn’tbeascostlyordifficultasitis.Iwanttoshareanewresourcewithyou—somethingthatmakeseatinghealthyjustaseasyandaffordableaseatingconventionalfood.ThriveMarketisanewonlinemarketplacethatsellsover3,000naturalproductsandhealthyfoodsatwholesalepricesbyusing a membership-club model. By paying less than $5 a month ($59.95 annually), Thrive Marketmembers can find high-quality, natural foods your body needs at prices everyone can afford (25 to 50percentbelowretailprices,everyday).Stockingahealthykitchenhastrulyneverbeeneasier.

Yourhealthychoicesdon’tjustbenefityou;theyhelpcreateasocietywheregoodhealthisthenorm.Toomanyfamiliesliveinfooddesertswheretheysimplycan’tfindhealthyfood.ThriveMarketisdoingsomethingtohelpthat, too.WhenyousignupforanewThriveMarketmembership, theywilldonateafreemembershiptoafamilyinneed.Thiscompanyisdemocratizingaccesstohealthyfoodandproducts,onemembershipatatime.

ThriveMarketwantsmorepeoplelikeyoutojointhemovementtowardahealthierfuture—andthat’swhythey’reofferingeveryonereadingthisbookafreetwo-monthmembership.

Togetyourcomplementarytwo-monthmembership,pleasevisitthrv.me/10day.

PARTI

THEBASICS

ManyofyouwhohavepickedupthiscookbookmayhavealreadyreadTheBloodSugarSolution10-DayDetoxDietandhaveexperiencedtheprofoundeffectsofresettingyourmetabolism using food as medicine. I hope you now are addicted not to sugar but tofeelinggoodandyouarelookingforadditionalrecipes,mealideas,andencouragementtohelpyoustayontrackandmaintaintheamazingwayyoufeelnow.

1

WhyDetox?

Forthoseofyouwhostrugglewithweight,whoareskinnyontheoutsidebutfatontheinside, orwho haveFLC (feel like crap) syndrome, food addiction is often at the root.Addiction to sugar, flour, and processed foods hijacks your life and leads tometabolicchaos—increasing cravings and hunger, slowingmetabolism, and packing on belly fat.Althoughtheideaofadetoxmaysoundextreme,Istronglybelievethatitistheonlywaytobalanceyourhormonesandbloodsugar,reduceinsulinspikes,cooloffinflammation,improvedigestion,andboostyourmetabolism.Thinkofitasadelicious,energy-boosting,scientificmethod fordetoxing from foodshigh in sugars and refinedcarbohydrates andprocessedfood.

Wetrackedmorethan600peoplewhotriedthe10-DayDetoxDietprogramandfoundthattheyexperienceddramaticresults.Onaveragetheylost8poundsand3.4percentoftheirbodyweight,2inchesofftheirwaist,and1inchofftheirhips.Somepeoplelostupto10inchesaroundtheirwaist,andupto11inchesaroundtheirhips.Theaveragedropinfastingbloodsugarwas18points.Theaveragebloodpressurefell10points.Evenbetter,theyhadmoreenergy,reportedbettersleep,andexperiencedimprovementsintheirmood.Theyhada62percentreductioninsymptomsfromalldiseases.Thereisnodrugontheplanet thatcandothat.Oneseventy-year-oldmantoldmehelost45pounds,gotoff52units of insulin, and completely reversed his diabetes. Another toldme his rheumatoidarthritis went away in ten days, and yet another reported that her daily migraines hadvanished.Theseresultscamenotfrompillbottlesbutfromfood.

In the following pages, I feature three quizzes thatwill help you identify if you areaddictedtofoodinanyway,orifyourrelationshiptofoodisinterferingwiththequalityofyourlife,oriffoodisdoinganythingotherthanhelpingyouthriveandfeelamazing.Ifso,thenyouneedthisdetox.Ifyouhavediabesity—thecontinuumofmetabolicdamagerangingfroma littlebellyfat topre-diabetes to type2diabetes,or ifyoujustdon’tfeelwell,thenthe10-DayDetoxDietcanprofoundlyimproveyourhealthandthequalityofyourlife.AndbecauseIencourageyoutokeeptrackofyourprogressduringthedetox,youwillseetheresultsrightaway.

AREYOUAFOODADDICT?

I’mfedupwith the foodgiantsandevenmanyhealthprofessionalswhoperpetuate themyththatacalorieisacalorie—thatthe500caloriesyouwolfdowninaBigMachavethe same impact on your body as 500 calories of broccoli. Not all calories are equal.Calories from sugar and refined carbs spike blood sugar, trigger insulin, and lead to acascadeofhormonalandbrainchemistrychangesthatpromotefatstorage,hunger,andaslowmetabolism.SciencealsosupportsthenotionthatyourBigMac,DoubleGulp,andotherhyperprocessedfat,sugar,andsaltbombsareaddictive.

While atYale’sRuddCenter for Food Policy andObesity,my friend and colleagueKelly Brownell, PhD, created a scientifically validated food questionnaire to help youdeterminewhetheryouareafoodaddict.I’veadaptedthequizbelow.

QUIZ:AreYouAddictedtoFood?

Askyourselfhowoftenyouexperienceanyofthesefeelingsandbehaviors(hint:themoreoftenyouexperiencethem,themoreaddictedyouare):

Youconsumecertainfoodsevenifyouarenothungry,becauseofcravings.Youworryaboutcuttingdownoncertainfoods.Youfeelsluggishorfatiguedfromovereating.You have spent time dealingwith negative feelings from overeating certain foods,instead of spending time in important activities with family, friends, work, orrecreation.Youhavehadwithdrawalsymptomssuchasagitationandanxietywhenyou’vecutdown on certain foods (do not include caffeinated drinks such as coffee, tea, orenergydrinks).Yourbehaviorwithrespecttofoodandeatingcausesyousignificantdistress.Issues related to food and eating decrease your availability to function effectively(dailyroutine,job/school,socialorfamilyactivities,healthdifficulties).You needmore andmore of the foods you crave to experience any pleasure or toreducenegativeemotions.

If you see yourself in these clues, don’t worry—you’re far from alone.Millions ofpeopleineverycorneroftheworldhavefallenintothefoodaddictiontrap.The10-DayDetoxDiethelpsyoudiscoveronceandforallthepaththatleadsyououtofbiochemicalimprisonmentandintofoodfreedom.Thiscookbookhelpssupportyouonyourjourney.

DOYOUHAVEDIABESITY?

Asiffoodaddictionisn’tdestructiveenoughonitsown,theindustrialfoodsthathavethisdruglike effect can also lead to diabesity. Type 2 diabetes now affects one in twoAmericanadults(andoneinfourkids).

Inthefollowingquiz,you’lldiscoverwhetheryou’resufferingfromthesymptomsofpre-diabetes or type 2 diabetes—inflammation, high triglycerides, unhealthy cholesterollevels,highbloodpressure,andhighbloodsugar.Ifyouanswer“yes”toevenoneofthefollowingquestions,youmayalreadyhavediabesityorareheadedinthatdirection.

QUIZ:DoIHaveDiabesity?

1.Doyouhaveafamilyhistoryofdiabetes,heartdisease,orobesity?

2.Areyouofnonwhiteancestry(African,Asian,NativeAmerican,PacificIslander,Hispanic,Indian,MiddleEastern)?

3. Are you overweight (body mass index, or BMI, over 25)? Go towww.10daydetox.com/tools to calculate your BMI based on your weight andheight.

4.Doyouhaveextrabellyfat?Isyourwaistcircumferencegreaterthan35inchesforwomenorgreaterthan40inchesformen?

5.Doyoucravesugarandrefinedcarbohydrates?

6.Doyouhavetroublelosingweightonalow-fatdiet?

7.Has your doctor told you that your blood sugar is a little high (greater than100mg/dL)orhaveyouactuallybeendiagnosedwithinsulinresistance,pre-diabetes,ortype2diabetes?

8.Doyouhavehighlevelsof triglycerides(over100mg/dL)or lowlevelsofHDL(“good”)cholesterol(under50mg/dL)?

9.Doyouhaveheartdisease?

10.Doyouhavehighbloodpressure?

11.Areyouinactive(lessthan30minutesofexercise4timesaweek)?

12.Doyousufferfrominfertility,lowsexdrive,orsexualdysfunction?

13. Forwomen:Have you had gestational diabetes or polycystic ovarian syndrome(PCOS)?

AREYOUSICK?

You’llalsowant to findout justhowsickyouareby taking theToxicityQuiz (adaptedfromtheImmunoSymptomChecklistcreatedin1989byImmunoLaboratories).Mostofuswalkaroundtoleratingchronicsymptoms(notjustweightissues)thatareconnectedtowhat we eat, including digestive issues, headaches, joint pain, fatigue, depression,autoimmunediseases,andmore.Mostofusjustdon’tconnectthedots.Ifweeatcrap,wewillfeellikecrap.Thisquizwillgiveyouabaselineforyourexistingsymptoms,whichareindicationsofbeingtoxicandinflamed.Scoreitnowandagainafteryou’vecompletedthe program, and you will experience for yourself, after just ten days, a dramaticdifferenceinthewayyoulookandfeel.

Forthe“before”partofthequestionnaire,rateeachofthefollowingsymptomsbaseduponyourhealthprofileforthepast30days.

PointScale

0=Neveroralmostneverhavethesymptom

1=Occasionallyhaveit,effectisnotsevere

2=Occasionallyhave,effectissevere

3=Frequentlyhaveit,effectisnotsevere

4=Frequentlyhaveit,effectissevere

DigestiveTract

NauseaorvomitingDiarrheaConstipationBloatedfeelingBelchingorpassinggasHeartburnIntestinal/stomachpainRecordyourbeforetotalRecordyouraftertotal

Ears

ItchyearsEarachesorearinfectionsDrainagefromearRingingorhearinglossRecordyourbeforetotalRecordyouraftertotal

Emotions

MoodswingsAnxiety,fear,ornervousness

Anger,irritability,oraggressivenessDepressionRecordyourbeforetotalRecordyouraftertotal

Energy/Activity

FatigueorsluggishnessApathyorlethargyHyperactivityRestlessnessRecordyourbeforetotalRecordyouraftertotal

Eyes

WateryoritchyeyesSwollen,reddened,orstickyeyelidsBagsordarkcirclesundereyesBlurredortunnelvision(doesnotincludenear-orfarsightedness)RecordyourbeforetotalRecordyouraftertotal

Head

HeadachesFaintnessDizzinessInsomniaRecordyourbeforetotalRecordyouraftertotal

Heart

IrregularorskippedheartbeatRapidorpoundingheartbeatChestpainRecordyourbeforetotalRecordyouraftertotal

Joints/Muscles

PainorachesinjointsArthritisStiffnessorlimitationofmovementPainorachesinmusclesFeelingofweaknessortirednessRecordyourbeforetotalRecordyouraftertotal

Lungs

ChestcongestionAsthmaorbronchitisShortnessofbreathDifficultybreathingRecordyourbeforetotalRecordyouraftertotal

Mind

PoormemoryConfusionorpoorcomprehensionPoorconcentrationPoorphysicalcoordinationIndecisivenessStutteringorstammeringSlurredspeechLearningdisabilitiesRecordyourbeforetotalRecordyouraftertotal

Mouth/Throat

ChroniccoughingGaggingorfrequentneedtoclearthroatSorethroat,hoarseness,orlossofvoiceSwollenordiscoloredtongue,gums,orlipsCankersoresRecordyourbeforetotalRecordyouraftertotal

Nose

StuffynoseSinusproblemsHayfeverExcessivemucusformationSneezingattacksRecordyourbeforetotalRecordyouraftertotal

Skin

AcneHives,rashes,ordryskinHairlossFlushingorhotflashesExcessivesweatingRecordyourbeforetotalRecordyouraftertotal

Weight

Bingeeating/drinkingCravingcertainfoodsExcessiveweightCompulsiveeatingWaterretentionUnderweightRecordyourbeforetotalRecordyouraftertotal

Other

FrequentillnessFrequentorurgenturinationGenitalitchordischargeRecordyourbeforetotalRecordyouraftertotal

GrandTotalBefore

GrandTotalAfter

KeytoQuestionnaire

Optimalhealth:lessthan10

Mildtoxicity:10–50

Moderatetoxicity:50–100

Severetoxicity:over100

2

GettingStarted

Theantidotetoyourweightandhealthproblemsdoesn’tlieinthepharmacy—itlies,asIhavealwayssaid, in the“farmacy.”The foods inyour farmers’marketandsupermarketholdthecure,andthe10-DayDetoxDietisthewaytobreakthecycleandreset,reboot,andrestoreyourbodytogoodhealth.Thiscompanioncookbookwillsupportyouinyourmission. Itwillhelpyou reconnectwithyourkitchenandprepare real,whole,deliciousmealsforyourselfandthoseyoulove.

Therearethreephasesofthe10-DayDetoxDiet,allkeystoyourlifelongsuccess.Thiscookbook will enhance your experience by providing you with more than 150mouthwateringrecipestogiveyourmetabolismaboost.Let’slookatthethreephases:

Phase1,thePrepPhase:Hereyou’llcleanoutyourfridgeandpantryinordertosetyourselfupforsuccess.Spendabouttwodayspriortobeginningyourdetoxsettingup both mentally and physically. We’ll get to specific foods and ingredients inChapter4.

Phase2,the10-DayDetox:Thisistheactual“meat”oftheprogram—thetendaysthatyou’llspendresettingyourbiochemistryandjumpstartingthehealingprocess.

Phase3, theTransitionPhase:Nowyou’lllearnstrategiesforlong-termhealthsoyoucancontinuetofeelgreatafterthefirsttendays.

I’veorganizedthemealsinthiscookbooktohelpyourbodyprogressaccordingtothesameguidelinesIoutlinedinTheBloodSugarSolution10-DayDetoxDiet.Mydreamisforyou to follow thecomprehensiveprogram in thatbookandgiveyourbody thebestchancetoresetitselftohealth.However,ifyou’vepickedupthiscookbookandwanttostartwithfoodasyourmedicine,thenyouwillstillexperienceprofoundchangesinyourweight,health,andwell-beinginjusttendays.

WHY10DAYS?

Tendays isnot amagicnumberor agimmickyweight-loss scheme.Mostpeopledon’trealizethattheyareonlyafewdaysawayfromhealthandhappiness.Whenyourapidlyshift theway you eat, you can shift your hormones, brain chemistry, and biology veryquickly.Youcannormalizeyourbloodsugar,restoreyourliverandpancreastoahealthierstate,andevenimproveyourmetabolism.Yourbodyiscapableofamazingthingsifyougiveitachance.Justtryitfortendays.Youarecapableofdoinganythingforthatamountoftime.Andinexchangeforaradicalchangeinyourlifestyle,I’mofferingyouaradicalpromise: that you will emerge within the first week feeling lighter, happier, moreenergetic, andmore alive.You’ll also be released from the grip of food addiction, andyourbodywillbelesstoxicthanithasbeeninyears.Withinthiscookbook,you’llfindtherecipes and tools you need to free yourself from the cravings and health struggles thatplagueyou.

WHATTOTRACK

Throughout your ten-day journey and beyond, I encourage you to track your results.Research shows that people who track their results lose twice as much weight and dotwice as well. Begin by getting a journal; it could be as simple as a notebook or aspreadsheetonyourcomputer,whateverisconvenientandworksforyou.

Now, what should you track? For starters, you’ll want to get a baseline of allmeasurements.Beforeyoubegin,talkwithyourhealthcareproviderabouttheprogramifyou’realreadyonmedicationforhighbloodpressureorhighbloodsugar.Ifyouare,thedietcanworksoquicklythatyourbloodsugarorbloodpressuremaydropsignificantly—onepatienthadhersugardropfrom220tonormalinthreedays.Soitisimportanttoworkwithyourdoctor toadjustyourmedicationandkeepclose trackof thesemeasurements.Usingahomeglucosemonitorandbloodpressurecuffcanhelpyoukeepclose tabsonhow your body responds to this healing way of eating. Check outwww.10daydetox.com/tools for my recommendations for self-tracking and monitoringdevicesthattrackweight,exercise,bloodpressure,bloodsugar,andmore.

Here’salistofwhattorecord,howoftentorecheck,andwhatyouneedtogetstarted:

YOURWEIGHT

Weighyourself,withoutclothes,firstthinginthemorningaftergoingtothebathroom.Trackyourweightweeklyinyourjournal.

YOURHEIGHT

Measureyourselfinfeetandinches.Writeitinyourjournal.

YOURWAISTSIZE

Measurethewidestpointaroundyourbellybutton.Trackthismeasurementweeklyinyourjournal.Youcanalsotrackyourhipsatthewidestpointaroundyourbutt.

YOURBODYMASSINDEX(BMI)

YourBMIisyourweightinkilogramsdividedbyyourheightinmeterssquared.Youcanuseouronlinecalculatoratwww.10daydetox.com/toolsorusethiscalculation:

BMI=weightinpoundstimes703,thendividedbyheightininchessquared

Solet’susemeforexample:Iweigh185poundsandam75inchestall.Thecalculationis:185×703÷(75×75).MyBMIis23.

Thisgivesyouawayto trackwhetheryouarenormalweight,overweight,orobese.NormalBMIislessthan25,overweightis26to29,andobeseisover30.However,youshould take into accountyourwaist size aswell. If youweigh a lot but are amuscularbodybuilderwitha smallwaist,youcouldbehealthyandstillhaveahighBMI. Ifyouhaveskinnyarmsandlegsandaskinnybuttbutapotbelly,youmighthaveanormalBMIbutbeatriskfordiabesity.

Furthermore, certain ethnic groups—such as Asians, Hispanics, Pacific Islanders,Inuits,Indians,andMiddleEasterners—havediabesityatmuchlowerBMIs.Trackyour

BMIweeklyinyourjournal.

YOURBLOODPRESSURE(optional)

Getahomebloodpressurecuffandmeasureyourbloodpressurefirstthingeverymorningandwriteitdown.

WHATTESTSSHOULDYOUDO?

TestYourBloodSugarYourself

Whilemeasuringyourbloodsugarisoptionalbefore,during,andafterthe10-DayDetoxDiet,Ihighlyrecommendit.Manypeoplethinktheydon’thavetochecktheirbloodsugarunlesstheyarediabetic.Notso.Infact,Ithinkitisasimple,greatwayforeveryonetoseehowtheirbodyrespondstowhattheyeat.

Someofyoumayalreadyhaveaglucosemeterandknowhowtotestyourbloodsugar.Othersmaywant togetameterat their localdrugstore.Theneweronesareeasytouseandyoucanalwaysaskyourpharmacisttoshowyouhow.IliketheACCU-CHEKAvivaBloodGlucoseMeterwithStrips,whichincludesafewteststrips(youmayneedextra).

HereistheprotocolIrecommendfortesting:

Measureyourfastingbloodsugardaily,first thinginthemorningbeforebreakfast.Ideallyyourfastingbloodsugarshouldbebetween70and80mg/dL.

Measure your blood sugar two hours after breakfast and two hours after dinner.Ideallyyourtwo-hoursugarsshouldnevergoover120mg/dL.Iftheygoover140mg/dL,youhavepre-diabetes.Iftheygoover200mg/dL,youhavetype2diabetes.Technicallythisisaftera75-gramglucoseload,butiftheygothishighontheplanyoudefinitelyhaveaproblem.Payattentiontohowtheychangedependingonwhatyoueatoverthetendays.

GetTestedwithYourDoctor

Partofwhatyou’redoingoverthesetendaysisbecominganactivepartnerinyourhealthandweightlossplan,andthatincludeshavingafullunderstandingofyournumbersandfollowing themover time. Ibelieveeveryoneshouldbecomeempowered to learnabouttheirbodies,interprettheirtestresults,andusethatinformationtotracktheirprogress.Istrongly encourage you to consider getting basic lab tests done before and after theprogram.Thesewouldincludethefollowing:

Insulinresponsetest,whichislikeatwo-hourglucosetolerancetest,butitmeasuresinsulinaswellasglucosethreetimes:afterfasting,andoneandtwohoursaftera75-gramglucosedrink.

HemoglobinA1c,whichmeasuresyouraveragebloodsugaroverthelastsixweeks.Anythingover5.5percentisconsideredelevated,andover6.0percentisdiabetes.

The lab tests above can be done through your doctor and at most hospitals orlaboratories,ororderedyourselfthroughpersonaltestingcompaniessuchasSaveOnLabs(www.saveonlabs.com).Formoreinformationanddetailedexplanationsforeachofthesetests,gotowww.10daydetox.com/tools.

NMR lipid (cholesterol) profile,whichmeasuresLDL,HDL, and triglycerides, aswellastheparticlenumberand,importantly,theparticlesizeofeachtypeofcholesteroland triglycerides. Diabesity causes you to have many small dangerous LDL and HDLcholesterolparticles.Thisisanewertest,butIwoulddemanditfromyourdoctor,becausethetypicalcholesteroltestsdonebymostlabsanddoctorsareoutofdate.ThistestcanbeobtainedonlythroughLabCorporLipoScience.

Keep a record of your initial results and then track your progress as I’ve outlinedabove. You can do this with a simple pen and paper, or you use the online tools atwww.10daydetox.com/toolsfortrackingallyourscores,measurements,andvitalstats,aswellasyourdailyexperiencesandfeelingsthroughthedetoxjournal.

3

WhyCook?

Withourbusylives,somanyofusshyawayfromcooking.Betweenournever-endingto-dolists,demandingjobs,busychildren’sschedules,andperhapsless-than-stellarskillsinthekitchen,cookingseemstoslidedownthelistofpriorities.Butwhenyouconsiderallofthebenefitsofmakingameal,you’llbeinspiredtochannelyourinnerchef.Cookingamealforyourself,afamilymember,orafriendisanactoflove.It’sachancetostrengthenbonds, teach important life-extending skills to our children, and enrich and nourish ourbodiesandoursouls.Thefoodindustrywantsustobelievethatcookingisdifficult,timeconsuming, inconvenient, and expensive, but meals need not be complicated or timeconsumingtobedeliciousandsatisfying.Thescienceisclear.Youcaneatwellfor lessmoneybymakingsimple,whole,freshfood.Infact,asimpledinnerforafamilyoffourconsistingofroastchicken,vegetables,andsaladcancostabouthalfofwhatdinneroutatMcDonald’swouldcost.

Ioncevisitedanobesesickfamilywhohadnevercooked.Theylivedonfoodstampsand disability. With one simple cooking lesson and a guide from the EnvironmentalWorkingGroupcalled“GoodFoodonaTightBudget,”theystartedcooking.Inthefirstyear,themotherlostover100pounds,thefatherlost45pounds,andtheirteenagesonlost40pounds.Unfortunately,thesonhassincegainedtheweightbackbecausetheonlyjobsforteenagersinthefooddesertwheretheyliveareatafastfoodchain.It’slikesendinganalcoholictoworkinabar!Thesedaysover50percentofmealsareconsumedoutsidethehome, but it’s my goal to get you to reconnect with your kitchen and the bounty ofbenefitsitoffers.

Thereasonsaresimple.With today’s toxicfoodenvironment—theslickcombinationofsugar,salt,andfatthat’spumpedintoawiderangeofpackagedfood—ourgenes(andour jeans) are overwhelmed. Our taste buds have been assaulted and our tongues andbrains adapt by craving even more of these toxins. However, our hormones andbiochemicalpathwayshaven’tadaptedtothisstyleofeating.Theresultisthatnearly70percentofAmericansareoverweight,andobesityratesintheUnitedStatesareexpectedtotop42percentbytheendofthenextdecade(upfromonly13percentin1960).

TodayoneintwoAmericanshaseitherpre-diabetesordiabetes.Inlessthanadecadethe rate of pre-diabetesor diabetes in teenagershas risen from9percent to23percent.Perhapsevenmoreshocking,37percentofkidsatanormalweighthavepre-diabetesandoneormorecardiovascularriskfactorssuchashighbloodpressure,highcholesterol,orhigh blood sugar, because even though overly processed food doesn’t necessarilymakeyoufat, itcanmakeyousick.Inadditiontoraisingtheriskforchronic, life-threateningdiseases,thesadtruthisthatobesechildrenwillearnless,suffermore,anddieyounger.

Butallof thiscanbe reversed,and thecure lies inyourkitchen. It also lies inyoursupermarket,notjustwiththefreshfoodsintheproduceaisle,butalsowithsomeofthe

packaged foods thatare tuckedaway in themiddle.Healthy foodssuchasnutsandnutbutters andnondairymilks arehiddengems in themiddle aislesof the store.There areeven brandsmaking healthy packagedmeals using quality ingredients from real,wholefood—forthosenightswhencookingtrulyisoutofthequestion.Somecompanies,suchasLuvo(www.luvoinc.com),havecreatedhigh-quality,delicious,affordable,andhealthyfrozenmeals.

Bypurchasingthesefoods,you’regoingtotransformyourself,butyou’realsohelpingtotransformthefoodindustryonesmallchoiceatatime.Theproblemsareglobal,butthesolution is as local as your fork!Themovement is already underway, being driven bythoseofuswhoarefedupwithBigFoodpoisoningour tastebudsandourbodies.Youhave the power to join themovement, and it doesn’t take a picket line or even a hugepocketbook.Allittakesisvotingwithyourwalletatthegrocerystore.

It’s time for a revolution.Cooking real food is a revolutionary act.Without kitchenskills,wehave lost themeans to care forourselves.Our childrenwill growupwithoutthesesurvivaltactics,andtheirchildrenwillfacethesamefate—notbeingabletoidentifycommon fruits andvegetables, andnot realizingwhere foodcomes from. I urgeyou toreconsiderwhatevernotionsyouhaveaboutcooking—thatitcoststoomuch,thatit’stoohard, that it takes too long.The recipeswithin this cookbookaredesigned to challengethesemyths,toreuniteyouwithrealfood,andtodelightyourtastebudswhilenourishingyour body. As an added bonus, you may find, as I do, that cooking can be fun andrelaxing.

THEFAMILYKITCHEN

There is a reason why today’s modern kitchens are open and inviting: People love togatherinthekitchen.It’stheplacefornourishingyourbodyandyourrelationships.It’saspaceinwhichtobondwithyourchildrenwhileteachingthemvaluablelifeskills.

Sadly,today’soverscheduledfamilieshaveadifficulttimeslowingdownandtappinginto this sacred space and all the wonders it has to offer. If this sounds familiar, Iencourageyoutoreclaimyourkitchenandyourfamilytime.Lookcarefullyatyourdaysand examinewhere you spend your time.Are youwatchingTV at night? Spending anhouronFacebookand Instagram?MostAmericans spendmore timewatchingsomeonecookontelevisionthanactuallycooking.Aftercloseconsideration,youmayfindthatyoucan reorganize your to-do list, revisit your viewing habits, shut off your computer, andrecoveryourprecioustime.

Whatweneed isa lifestyle thatmakescookingeasy, inviting,andfun.Andwhetheryou’repreparingfoodtogetherorpassingitaroundthefamilytable,dinnerisawonderfultime to reconnect, get the day’s download, share laughs, and discuss important events.Startyournewritualbymakingyourkitchenaswarmandinvitingaspossible.Createafamilyplaylistthatputseveryoneinagoodmood.Investinterrificlighting.Changeyourcurtains.Openyourwindows.Putstoolsbythecounter,orpillowsonyourchairs.Makethekitchenaplaceyouandyourfamilywanttogather.

Once you set up the environment for success, let the fun begin! If you’re new tocookingoryourskillshavegottenrusty,don’taimforperfectionwithyourfirstrecipe—experiment and practice. Start with one of my more basic recipes, with only a fewingredients,andworkyourwayuptosomethingmorecomplex.Enlisthelpfromfamilymembers—drag your kids away from their video games and ask them to measureingredients,pullfoodfromthefridge,orevenchopveggiesifthey’rereadytotakeonthistask.Decideonmealstogethertogeteveryoneexcitedaboutwhat’sinstore.

Iencourageyoutostartyourownfamilytraditionsaroundcookingandenjoyingmealstogether. One of my favorite things to do with my kids is to hang out in the kitchen,choppingvegetables,tellingstories,catchingup,cooking,andanticipatingsharingagreatmealtogether.Onceyougetinthehabitofnourishingyourfamilylifeinthisway,you’llneverwanttoreturntosolodiningoutofplasticcontainersandtake-outboxes.

DINNERCONVERSATIONS:CREATINGMAGICATMEALTIME

Wanttomakeagreatmealevenbetter?Shareitoveraninspireddinnerconversation.

LifecoachLaurenZander(cofounderoftheHandelGroupandcreatoroftheHandelMethod) has a fantastic mealtime tradition I’d like to share. She calls it “Creating aConversation.”

It works like this: At the start of the meal, your family or dinner guests suggest apotentialquestiontobeansweredbyeachpersonatthetable.Everyonemustagreeonthequestion.Onceaquestionisdecidedupon,everyoneatthetablemustanswer.Themagichappensaseveryonesharesaboutthemselvesandconnectswithoneanother.Youwillgettoknowyourfamilyandfriendsonadeeperlevel.

Tohelpyougetstarted,here’salistofsomeofourfavoritedinnerconversations:

What’syourfavoritethingaboutthepersonsittingtoyourright?Why?Howwouldyoudescribethepersononyourlefttosomeonewhohadnevermetthembefore?What’syourfavoritethingaboutthecurrentseason(winter,spring,summer,orfall)?Whatmakesitspecialtoyou?What’syourbestmemoryfromthisseason?What’ssomethingyoucanconfessthatnobodyatthetableknowsaboutyou?Ifyoucouldpickanycareerintheworld,regardlessofabilityorage,whatwoulditbe?Why?Dreamupanewcareerforeveryoneat the table—ifyoucouldpickany job in theworldforthem,whatwoulditbe?Why?What’sacity,town,orcountryyou’veneverseenthatyou’dliketovisit?Why?What’syourveryfirstmemoryoflife?Tell the story of your first true love. Who was it? How old were you? Whathappened?Doyouknowanythingaboutwheretheyarerightnow?Ifthehousewasonfireandyoucouldsavejustoneofyourpossessions,whatwoulditbe?Why?Ifyoucouldchangeonethingaboutyourself,whatwoulditbe?Why?What’s themost embarrassing thing that has ever happened to you?What did youlearnfromit?Ifyoucouldgivethepersontoyourleftasuperpower,whatwoulditbe?Why?What’ssomethingyousaw,heard,orexperiencedthisweekthattouchedyou?Tell a story of someone you deeply loved. Let us know what made that personspecial.Whatdoyoulovemostaboutyourlife?Why?What’ssomethingyoudothatmakesyoufeelpowerful?Why?Everyonehastheirownmagicgift(e.g.,findingaparkingspot,intuitivelyknowingwhen someone important toyou is sadorhaving ahard time).What’syourmagicgift?Imagine something you reallywant to achieve in your life.Howwill you achievethis?Ifyoucouldinviteahistoricalfiguretodinnertonight,whowoulditbe?Why?What

wouldyouaskhimorher?Ifyoucoulddateanyoneonearth,pastorpresent,whowoulditbe?Why?IfyouwerestrandedonadesertislandforayearandcouldpickthreeCDsandonebook,orthreebooksandoneCD,whatwouldyouchoose?Ifyouhadunlimitedfundsandamonthoffstartingtomorrow,whatwouldyoudo?What is your slogan/theme song/motto for living life? Explain why, and how itimpactsyourlife.Whatthreethingsareguaranteedtomakeyousmile?Whatsongdoyoulovetosingatthetopofyourlungs?Whatmakesyouloveit?Namesomethingyou’rescaredofbutwouldlovetofindthegutstodo.Whatmomentinlifegaveyougoosebumpsandwhy?What’ssomethingyoutriedtodobutfailed?Whatdidyoulearnbyfailing?Make a wish for each person at the table for something you’d like to see themaccomplishthisyear.Ifyoucouldcombinethreepeopleonearth(aliveordead,famousornot)tobeyourperfectmate,whowouldtheybe?Why?

Iwouldlovetohearfromyouaboutyourfavoritedinnerconversation.Youcanpostyourfavoriteconversation-startingquestionsatwww.10daydetox.com/tools.

And, ifyouwantmorehelp turningyourdreamsintoreality, thenpleasevisitCoachLauren’swebsite(www.handelgroup.com)tolearnmoreabouthowsheandherteamcanhelpyoudreambig.

NUTRITION101:WHATWENEVERLEARNEDINSCHOOL

The foundation of your diet should be high-quality protein, fats, and nonstarchyvegetablesthatdon’tspikebloodsugarorinsulin.Thereasonsaresimple:Thesearethetypesoffoodsthatnotonlydetoxifyyourbody,reigniteyourmetabolism,calmbody-wideinflammation,andcrushcravings,butalsofillyouup.Rememberitisveryhardtocontrolhowmuchyoueat,buteasytocontrolwhatyoueat.Itisthequalityofthefoodandthecompositionofyourmealthatmattersmostinreversingweightgainandcreatinghealth.

Whenyoueattherightcombinationoffoods,youcaneatuntilyou’regentlysatisfiedwithoutfocusingoncaloriesorportionsizes,andexcessweightwillcomeoffnaturally.Butsincecalorieshavebeenthefocusofconversationsaroundweightlossandhealthforsolong,I’llputitthisway:IfyoueatfourTwizzlers—asmallamountbymoststandards—youwouldconsumeabout160calories,andit’sunlikelytheywouldputadentinyourhunger. However, for those same 160 calories, you could have a heaping spoonful ofalmondbutterandapracticallyendless supplyofcherry tomatoes, jicama,andcelery. Ithinkyou’ll agreewhich is themore fillingoption.Notonly that, a snackofnutshelpsstabilize your blood sugar and provides you with lots of vitamins, minerals, andphytochemicals—health-protecting substances that ward off diseases such as type 2diabetes,heartdisease,andAlzheimer’sdisease.TheTwizzlers?Theyhavetheoppositeeffect.

SnackfoodssuchasTwizzlersandotherhyperprocessedfarearehighontheglycemicindex(GI).Thisisameasureofhowquicklyacarbohydrateraisesyourbloodsugarlevel.Theindexismeasuredonascaleof0to100,withglucose(aformofsimplesugar)havingavalueof100.Highernumbersmeanthatafoodcausesasharperriseinbloodsugar.It’seasy to seewhycandywouldbeconsidereda fast-actingcarbohydrate,butyoumaybesurprisedtolearnthatanywhiteflour—whiterice,whitebread,refinedcereals,andevensomewhole-grain breads—convert to simple sugars in your body quite rapidly. In fact,breadhasahigherGIthantablesugarorsucrose;2slicesofwhole-wheatbreadwillraiseyourbloodsugarmore than2 tablespoonsof tablesugar.Ontheotherhand,nonstarchyvegetables,protein,nuts,seeds,andgoodfatsraisebloodsugarlevelsslowly.

Whiletheglycemicindexcanbeahelpfultool, itdoesn’t takeintoaccountwhattherestofyourmeallookslike,orevenhowyourfoodiscooked.Allofthiscanimpactyourbloodsugarlevels.Thebestapproachtomealsistocombineslow-actingcarbohydrates—thoseveggies listed in theproducesectionhere—with leanproteinsandhealthy fats. Infact, the 10-DayDetoxDiet is a high-carb diet—because nonstarchy vegetables, fruits,andevennutsandseedsareallcarbs—soitmightbemoreaccuratetocallitaright-carbdiet.Youcanshiftthecompositionofyourdiettohelpbalanceyourbloodsugar,andthiswillspeedupyourmetabolism,activateburningofbellyfat,andcuthungerandcravings.Thegoal,whetheryou’reeatinginyourfamily’sdiningroom,atyourworkcafeteria,orinafinerestaurant,istoalwaysbuildyourmealfromthesethreetypesoffoods.Thesethreebasics—quality proteins, healthy fats, and nonstarchy veggies—can be mixed andmatchedinanynumberofways,soyou’llnevertireofyouroptions.Haveamiso-glazedsalmonfilletwithbokchoysautéed inavocadooil.Enjoyaspicychickenbreastoverachoppedsaladwithadrizzleoffineoliveoil.Digintoa juicysteakservedwithroasted

broccoli and cauliflower.At everymeal, you can enjoy a variety of foods, flavors, andtexturessoyou’llneverbebored.

Herbs,spices,andseasoningskickyourcuisine,andyourhealth,upanotch.Thinkofyour spice cupboard as your newmedicine cabinet and stock it with every imaginableseasoning. By flavoring your food liberally, you’re not only keeping your taste budshappy, but you’re also adding loads of phytonutrients to yourmeal. Cinnamon, cumin,turmeric,andcayennepepper—toname just a few—haveproperties that stabilizebloodsugar, quell inflammation, and boostmetabolism.Different spices and seasonings havedifferentbenefits,whichiswhyIalwayshavelotsofthesegemsonhand.Justbesuretouseupyourspicesoftenandkeepthemsealedtightlyinjars,astheybecomelesspotentwithtime.

The10-DayDetoxDietFrozenMeals

Eventhoseofuswiththebestintentionsdon’talwayshavetimetoshopandcook.That’swhythechefsatLuvo and I have collaborated onLuvo’sBloodSugarSolution 10-DayDetoxMeals.You can get fullyprepared,ready-to-heatmeals—suchasThaiStyleChickenCurry,SalmonPoblano,andRosemaryGarlic

Beef—deliveredtoyourhometohelpyousticktothediet.

Just like allLuvo entrées, thismenu is phytonutrient rich.Weuse herbs, spices, and seasonings tocreateincredibleflavorswhilepromotinghealth.Luvomealsarenaturallynutrient-rich,delicious,andnotdependentonartificialflavors.They’realsohighinfiberandcontainhealthyfatsandnutrientscommonly

missingfromthetypicalAmericandiet.

Tolearnmoreortoorderthemeals,gotoluvoinc.com/10-day-detox.

4

CreatingaHealingKitchen

It’squite likely thatyourkitchenhasbeenheldhostageby the food industry.Nodoubtyour cupboards and pantry are filled with ultra-processed fare. Now’s your chance toescape these shackles and transformyourkitchen into aplaceofwellness. If youmakeyour kitchen a safe zone,with only foods that nourish rather than harm, then youwillautomaticallymaketherightchoiceswhenitcomestimetoeat.

Ideally, you’re starting the transformation at least two days before you begin yourdetox.Thiswillgiveyouenoughtimetocleanoutyourcupboardsandfridge,andrestockwithhealingfare.

Start by setting aside at least an hour to scour and purge your pantry, fridge, andfreezer.Thisisyourtimetodosomedetectivework,readfoodlabels,anddumpanythingthatgotyoutothisfood-addicted,toxicstatetobeginwith.

Ideally, your kitchen will mostly showcase foods without labels. Fresh avocados,blueberries, tomatoes, and kiwis don’t come in packages and are label-free. But otherfoods, includingnuts,nutbutters, almondmilk, canned fish, and frozenveggies—foodsthatIencourageyoutoeat—docomeinpackages.Further,onceyouenterthetransitionphase, youwill be choosing gluten-free grains and other foods that are alsominimallyprocessed.It’sclearthatnotallpackagesarebad—andthatiswhyitissoimportanttogetthehangof readinganutrition factspaneland ingredients list.There isashort learningcurve,butonceyougetthehangofityouwilleasilyspottrouble.Followtheseruleswhenyoupurchasepackagedfoods(i.e.,anythingwithanutritionlabel):

Bewareoffoodswithhealthclaimsonthepackaging—suchas“reducedsugar”or“no trans fat.”Theseclaimsusuallysignalamarketingploy tomakeyou think thefoods are good for youwhen they’re really just pretenders. Things such as sportsbeverages, energy bars, and even multigrain breads (which often contain high-fructosecornsyrup)fallintothiscategory.Focus on the ingredients list. Remember that the most abundant ingredient isalwayslistedfirst;theothersfollowindescendingorderbyweight.Choosefoodswithfewerthanfiveingredientslisted,andallthingsyourecognizeandknowarerealfood—forexample:“tomatoes,water,salt.”Buyonlypackagedfoodswithingredientsyoucanpronounceorrecognize.Needtobuy somethingwithmore than five ingredients?The exception is if they are allwhole-food, real ingredientssuchasspices.Themaindistinction is that therecipesdon’t call for things such as “maltodextrin” or “autolyzed yeast extract” or “high-fructosecornsyrup.”Idon’tstocktheseitemsinmykitchen,andneithershouldyou.Bottom line: You should not eat packaged foods that contain ingredients youwouldn’thaveinyourownkitchen.Beawarethatfoodmanufacturersdon’thavetolist ingredientsthatappearin

traceamounts.Thesetraceingredientscouldtripyouupinyourdetoxandlifelongquest for eating simple, healthy food. So always be vigilantwhen selectingmulti-ingredient packaged foods.Stickwith organic brands, or simple products, or thosethatdeclarethemselvesasgluten-ordairy-free.Avoidtheseingredientsatallcostsduringthe10-DayDetoxDiet:

Sugar.Youhave towatch forall formsof sugar,not just theword“sugar.”There are 257 forms of sugar, mostmade from corn, with names that youwouldn’trecognize,suchasmaltodextrinandxanthangum.Therearemanyaliases towatchout for—includingorganiccane juice,honey,agave,maplesyrup, cane syrup, or molasses. And, look carefully at condiments such assaladdressing,barbecuesauce,orketchup:Theremaybeupto33teaspoonsofsugar—oftenintheformofhigh-fructosecornsyrup—intheaveragebottleof ketchup (about 1 teaspoon of sugar for every tablespoon of ketchup!).When transitioningoff thedetox, consideradding sugarback intoyourdietonlyasaspecialtreat—tobeenjoyedoccasionallyinsmallamounts.Other sweeteners (aspartame, NutraSweet, Splenda, sucralose, and sugaralcohols—anyword that endswith “ol,” such as xylitol or sorbitol). Steviamaybebetter thanaspartamebutonly in the formofawhole-plantextract,notPureViaorTruvia,whicharemadebyPepsiandCokeandarechemicalextracts of stevia.Use it sparingly.A newnoncaloric sweetener that comesfrommonkfruit(alsocalledluohanguo)isrichinantioxidantsandcanalsobe used in small amounts. But remember, any sweetener can make youhungry, loweryourmetabolism,creategas, storebelly fat,andevenchangeyourgutbacteriafromthosethatmakeyouthintothosethatmakeyoufat.Soit’sbesttostayawayfromsweetenersaltogether.Badfats.Scour labels for thewords “hydrogenated fat,” just anothernamefor trans fat. As you probably know, the Food and Drug Administration(FDA)hasfinallydeclaredtransfatsnotsuitableforhumanconsumption.Yetthe government has given food companies years to “reformulate” theirproducts,somostprocessedorpackagedfoodsstillcontaintransfats…andwhentherearetraceamounts,theyarenotrequiredtolistthem.Sostayawayfromindustrial,manufacturedfoodlikesubstancesandscienceprojects.Preservatives, additives, colorings, natural flavorings. Watch foringredientsyoudon’trecognizeorcan’tpronounce,orthatareinLatin.MostofyouknowthatMSG(monosodiumglutamate)isapopulartasteenhancer,but didyouknow that it is a brain toxin that causes compulsiveovereatingandspikesinsulin?Knowingthissuremakesiteasiertoavoidthisingredient,doesn’tit?Dairy. Because milk is one of the eight most common food allergens,manufacturersare required toclearly identify itona food label.Butcasein,the offending protein in dairy, can be found inmayonnaise, chocolate, and“natural”flavors.Sobesuretowatchforitontheingredientslist.Gluten.Gluten is one of themost common triggers of inflammation in thebody and increases cravings and weight gain. It can be lurking in soba

noodles,tamari,miso,seasonings,andstock,solookfor“gluten-free”listingsfortheseingredients.Butremember,gluten-freecookiesarestillcookies,andprobablycontainsugarandotherthingsyourbodydoesn’tneed.Alcoholandcaffeine.

Bewarethe“NutritionFacts”sectionofthelabel.Here’swhy:Notthewholestory.Atypicalnutritionfactslabelwillgiveyouquickstatson cholesterol, fat, carbohydrate, protein, and other nutrients. But, forexample, it doesn’t differentiate between healthy omega-3 fats andinflammatoryomega-6 fats.Youcan’t tell if thequickly absorbedcarbs arethebadkindthatspikebloodsugarorslow-burning,“smart”carbohydrates.The“chemicalsoup”isnotonthelabel.The“nutritionfacts”can’ttellyouifyourfoodislacedwithchemicalpreservatives,fillers,additives,hormones,antibiotics,pesticides,fertilizers,gluten,dairy,artificialsweeteners,syntheticvitamins,fooddyes,andothertoxicjunktypicallypresentinprocessedfoods.That’swhyweemphasizepayingmoreattentiontotheingredientslistandnotspendingtoomuchtimeonthenutritionfactslabel.Focusonfiber,sugar,andproteinperserving.Thesethreefactswillhelpyou discern whether the food can help regulate your blood sugars or sendthemskyrocketing.

•Keeptotalsugarslessthan8gramspermeal.

•Aimtoincludeatleast5to10gramsoffiberwitheverymeal.

•Aimforaminimumof10gramsofproteinwitheverymeal,butupto30or40gramsisfine.Includeproteinwitheverymealbecauseitkeepsyourbloodsugarsstable,preventscravings,andbuildsfat-blastingmuscle.Formoreinformationonwhatamountofproteinandnutritionisappropriateforyou,pleasevisitmyonlinenutritionteamatwww.10daydetox.com/tools.

Serving size. Look at this carefully to determine whether this is your“typical”portion,as labelscanbedeceiving.Forexample,a20-ouncesodasays“2.5servings,”butdoyouusuallyshareyoursodawith1.5otherpeople?Allofthestatsonthepanelarerelatedtoservingsize,soonceyoudeterminehowmuchyoueat,youcanfigureouthowmuchofeachnutrientyou’llbegetting.Fats are broken down by type. On most labels you will find total fat,saturatedfat,andtransfat.Somelabelsoffoodsrichinfat(oil,forexample)will also tell you howmuchmonounsaturated and polyunsaturated fats youare getting. If your label showsonly the former three, you can subtract thesaturatedandtransfatfromthetotalfatcontentinordertoknowhowmanygrams of mono-and polyunsaturated fats you are getting.Monounsaturatedand omega-3 polyunsaturated fats should dominate this category. Saturatedfatsareturningoutnottobethebadguyswethoughttheywere.WhiletheydoraiseLDL,theyalsoincreaseHDLandgoodfluffycholesterolparticles.In

fact,inarecentreviewof72studies,therewasnocorrelationbetweenfat—even saturated fat—andheart disease.Youwant to look for zero trans fats.Butbecareful: Ifaservinghas less than0.5gramof trans fat, thenutritionfacts labelcanlegallysay“zerotransfats.”CoolWhip,for instance,says itcontains zero trans fats, but the three main ingredients are water,hydrogenated vegetable oil (another term for trans fats), and high-fructosecornsyrup.Total carbohydrates include the amount of sugar (whether naturallyoccurring or added during processing) as well as fiber. This gives you apictureofhow the foodwill impactyourbloodsugar.Thinkof fiberas thedrainstopperofyourstomach.Fiberslowstherateatwhichsugarfromyourfoodentersyourbloodstreamfromyourintestines.So,themorefiberafoodcontains, the slower your blood sugarwill rise upon eating it. If you don’tcurrently eat a high-fiber diet, start adding fiber slowly so that you don’tcauseanydigestivedistress.Yourultimategoalshouldbetoconsumearound50 grams daily. Thatmay sound like a lot, but if you eat according to theguidelines outlined in this book, you will have no problem achieving that.Rememberthatfoodsthatarenaturallylowinsugar(lessthan10grams)andhighinfiber(morethan5grams)areslow-actingcarbohydrates,thekindyouwant.Fiber is one of themain factors that determine how slowly (or quickly) acarbohydrateentersyourbloodstream.Mostofthepackagedfoodsyou’llbeeating—suchasnutsandfrozenvegetables—arenaturallyrichinfiber.Somepackaged foods, however, have added fibers. One type of fiber is calledresistantstarchbecauseitescapesdigestioninyoursmall intestine.Thefactis,youdon’tknowwhatyouaregettingwhenyousee this, and forallyouknow it could be sawdust! (Some bread makers actually use sawdust as aresistantstarchto lower thenetcarbsof thebread.)Puttingsawdust infooddoesn’tmakeithealthy;eatingrealformsoffibersuchasvegetables,seeds,andnuts ishealthy.Stayawayfromany typeof fiber that isnotnaturallyapart of your food. In fact, for the most part, if you see a fiber in theingredientslist,youknowthisproductisbetterforthecompany’smarketingdepartmentthanyourbody!Therearemanywaystotellifafoodproductisgood or lousy. If a manufacturer is bragging about the fiber content of acertainfood, there’sagoodchance that fiberhasbeenaddedin theformofinulin (also known as oligofructose or chicory root fiber), polydextrose,resistantstarch,orwheatdextrin.Alwaysscantheingredientslisttolookforthesetermsandavoidfoodsmadewiththem.Stickwithwhole-foodfiber,notsawdustorengineeredformsoffiber.Cholesterolinfoodsisnottheproblemweoncethoughtitwas.Thereislittlecorrelationbetweendietarycholesterolandbloodcholesterol,andlittlereasontoworryaboutthisnumberonfoodlabels.Surprisingbuttrue.Sodiumisabundantinpackagedfoods.Asmuchas70percentofthesodiuminyourdietcouldbecomingfrompackagedfoodsoldinyoursupermarket.

Companiesaddsodiumtogivepackagedfoodsflavor,butfreshfoodsdon’tneedmuchsalttotastefabulous.Whenyoueatwholefoods,younaturallygettherightamountofsodiumyourbodyneeds.Byfollowingmyprogram,youwill easily cut down on and normalize your sodium intake.Current dietaryguidelines suggest to keep sodium intake under 2,300milligrams.Yet, newresearch shows that the lowest risk of mortality comes from an intake of3,000to6,000milligramsperday.Interestingly,Japanesepeopleconsumeanaverageof4,500milligramsofsodiumperdayandhaveoneof thehighestlifeexpectanciesintheworld,withlowcardiovascularrisk.Whatdoesallthismean?Sodiumitselfisnottheculprit,butanunhealthydietfullofprocessedfoods, inflammatory fats, and refined carbohydrates is. When you don’tinclude fresh, real food—namely, potassium-rich vegetables and low-glycemic fruits—you increase your sodium-to-potassium ratio. Becausepotassium helps you excrete fluid, it helps to relieve the pressure in yourcirculatorysystem.Ifyouconsumetoomuchsodium,asisthecasewhenyoueataprocessedfoods–baseddiet,yourbloodpressuremayrise,especiallyifyouhavediabesity.Thegoalistoincludeplentyofpotassium-richfoodsandcrowd out the sodium-rich processed junk.When you cookmeals at homewiththeserecipesyouwilllearnhowtoaddtherightamountandtypeofsaltto flavor your food and nourish your body. Play around with adding realflavor to yourmeals by using tasty seasonings such as curry powder, chilepeppers, rosemary, sage, and cinnamon.The less salt you add, the less youwillwant,asyourtastebudswilladapttoyourneweatinghabits.Proteinisyoursecretweapontosuccessonthisprogrambecauseitreducesinsulin spikes andkeepsyou feeling satisfied longafteryou’ve eaten.Eachproteinismadeofspecificaminoacids.Aminoacidsarethebuildingblocksof protein and are either essential or nonessential. Essential amino acidscannotbeproducedinthebodyandneedtobeconsumedthroughdiet,whilenonessentialaminoacidscanbeproducedinthebodyfromothersourcesofcarbohydratesorproteins.Whenweconsumeanimalproteinorsoyprotein,we ensure that our body receives complete, high-biological-value protein.This is important for detoxifying and getting and maintaining health.Remember that diversity is the key to nutrition, so eat a variety of wholefoodstomeetyourproteinneeds.Optforproteinsourcessuchashigh-qualitymeat,cleanfish,poultry,omega3–enrichedeggs,tofu,andnuts.Vitaminsandmineralsare listedat thebottomof thenutritionfactspanel,but eyeball these with caution. Sometimes junk foods are fortified withnutrientstoenhancetheirappeal.Forexample,Bvitaminsareaddedtofoodsto“enrich” them,but that isonlybecause theyare impoverished in thefirstplace.Obviously,afoodputtogetherfromvariousartificialingredientswon’tnaturallycontainthevaluablenutrientsyouwouldgetifyoujustatetherealthing.Takevitaminwater,forexample.Itisafarce,abrilliantmarketingployfor one more type of sugar water sold by Coke. We all know that waterdoesn’t naturally contain vitamins! And candy, too—do you really think

gummy bears have naturally occurring vitamin C? Look at this part of thefoodpanelcarefullyandyou’llbeabletosortoutgoodfoodfromjunkfood.

Stayawayfrom“foodlikesubstances.”Theseare things that, throughprocessing,no longer resemble the real food in its true form. Veggie burgers made with soyproteinisolates—acheapformofprocessedsoy—areahijackedversionofsoyinitswholeform(forexample,tofu).

Knowing what to avoid is important. However, you are probably wondering abouteverythingthatisinyourpantryandrefrigeratorrightnow.What’sokayandnotokaytouseduringthedetox?WhatshouldIavoidandthensafelyreintroduce?Here’sageneralguidetotheitemsthatshouldbetossedoutpermanentlyorputasideforthenexttendays.

ITEMSTHATNEEDTOGOPERMANENTLY:

Highlyrefinedcookingoilssuchascornandsoy.Friedfoodsyoumayhavestoredinyourfreezer.Margarine or shortening, which contain those dreaded hydrogenated fats wediscussedearlier.

ITEMSTHATSHOULDBEAVOIDEDFORTHENEXTTENDAYS(findaspotforthemwheretheyareoutofsight,asyoumaychoosetoreintroducetheseinyourtransitionphase):

Allgluten-containingproducts(includingwhole-grainversions),suchaspasta,bread,andcereal.Allgrains(includinggluten-freeversions),suchasquinoaandrice.All dairy products (including but not limited to butter,milk, yogurt, and cheese—fromanyanimal).Allbeans(includingchickpeas,lentils,andevenpeanuts,whichareactuallybeans).Anypreparedfoodthatwasmadeinyourlocalstoreorbyasmallmanufacturer.It’sbesttosteerclearofpremadefoodsaltogetherbecausecertainitemsmightbeleftofftheingredientslistduetoFDAlabelingguidelines.Allalcohol,asitissimplysugarinadifferentform,anditimpairsimpulsecontrolsoyou’remorelikelytoeatmore—andtodosomindlessly.Italsohasmorecaloriespergram than sugar (7 calories compared to 4 calories), provokes a leaky gut, andinflamesyour liver.While it is not all about the calories, if youhaveoneglass ofwineadayat110calories,overthecourseofayearthatcanaddupto11poundsofweightgain.Caffeine. Some say caffeine speeds up metabolism or the rate of calorie burning,called thermogenesis. But so do spicy jalapeños or cayenne pepper. Caffeine ishiddeninmanysoftdrinksandenergydrinksbecauseitisaddictive,soyouconsumemoreofthesugarydrinks.Caffeinealsoincreaseshunger.

Now that you’ve cleaned out your kitchen, youwill automatically steer clear of thetoxicfoodsthatcauseaddiction,weightproblems,andhealthstruggles.Consideryourselfliberated!

STOCKINGYOURKITCHENWITHWHATYOUCANEAT–MYGUIDETOLIVINGCLEANANDGREEN

Nowthatthere’sallthatroominyourfridgeandcabinets,let’shavesomefunfillingthemupwithreal,freshfood.Thisiswherewebegintodiscoveralltheamazingnewoptionsyou have. Perhaps it’s been a while since you explored the produce section of yourgrocery store or visited a farmers’market.Maybeyou’re unfamiliarwith the bountyoffresh vegetables that you canuse as the basis formanymeals at the foundation of thisprogram.The key to success is awell-stocked kitchen,which allows you towhip up amealoneventhebusiestofdays.

I am proud to be on the board of directors for the Environmental Working Group(EWG) becausewhatwe do to our bodieswe do to the planet, andwhatwe do to theplanetwedotoourbodies.Thelinkbetweenenvironmentaltoxinsandchronicdiseaseisnowclear.Weknowthatpesticidesandotherindustrialchemicalscauseobesityandtype2diabetes.Thereisanewwordforthesecompounds:obesogens.Whenwearetoxic,wefeel lousy, gain unwanted pounds, and have trouble losing them. Toxins disrupt thehormonesthatregulateourmetabolism.

Therecipesinthisbookwillhelpyoulivecleanandgreenbyusingfoodsthatcontainspecialphytochemicals that increaseyourbody’scapacityfordetoxificationandbalanceyourbloodsugar.Theyaredesignedtoputyourmedicineontheendofyourfork.

Herearesomeofthefreshandpantryfooditemsyoushouldalwayshaveonhand.

Produce

Fresh vegetables and fruits make up half of all of mymeals. But before we go crazybuying just any produce, I’d like to talk a little bit about making the right selections.Agriculturalchemicalinputssuchaspesticidesandfertilizersleavearesidue,whichweasconsumersabsorb.Becausethesechemicalsarefat-soluble,theybecomestoredinourfatcells.Ourbodiesrecognizethesetoxinsasforeign,promptinganinflammatoryresponse.Onceourexposuresurpassesourthreshold,webecomesickandfat.

Whenyoucan,avoidthemostpesticide-contaminatedfruitsandvegetables.TheEWGannuallyreviewsconventionalvegetablesandfruitsandpublishesalistofthosewiththelowestandhighesttoxicload.EWGunderstandsthatwehavearighttoknowwhichfoodsare safe and which we need to be concerned about. They provide many resources forconsumers, including their Shopper’s Guide, which helps consumers opt out of theproduceposingthehighestriskwhilesavingtheirfooddollarsforthesaferchoices.Foraneasierreference,checkouttheir“DirtyDozen”and“CleanFifteen”listsfeaturingthemost-andleast-contaminatedoptionsintheconventionalfoodsupply.Ofcourse,youcanstillbuyitemsfromthe“DirtyDozen”list,buttheyshouldbeorganic.Asofthedateofpublicationofthisbook,thesearefeaturedbelow.Tomakethemostinformedchoicesforyouandyourlovedones,visitEWG’swebsiteatwww.ewg.orgforthemostupdatedlists.

THEDIRTYDOZEN:

1.Apples

2.Strawberries

3.Grapes

4.Celery

5.Peaches

6.Spinach

7.Sweetbellpeppers

8.Importednectarines

9.Cucumbers

10.Cherrytomatoes

11.Importedsnappeas

12.Potatoes

THECLEANFIFTEEN:

1.Avocados

2.Sweetcorn

3.Pineapples

4.Cabbage

5.Frozensweetpeas

6.Onions

7.Asparagus

8.Mangoes

9.Papayas

10.Kiwis

11.Eggplant

12.Grapefruit

13.Cantaloupe

14.Cauliflower

15.Sweetpotatoes

WHATTOSTOCKUPON

Whenpossible, chooseorganic, seasonal, localproduce.Be sure tocheckoutyourlocalfarmers’marketorcommunity-supportedagriculture(CSA)group.Youcanfindtheoneclosesttoyouatwww.localharvest.org.For those living in colder climates, you can find organic versions of your favoritefruits and vegetables in the freezer section. Always make sure you’re buyingunseasonedorunsweetenedvarieties.Nonstarchy veggies are freebies—eat as many as you like! A limited selection offruitsareincludedonthisplanbecausemostfruitsincreaseyourinsulinlevels.Ihaveincluded those fruits that support you with the right vitamins, minerals, andantioxidants.Followingisa listof low-GI, low-sugarvegetablesandfruitsyoucaneatwhileonthisprogram.Manyofthemareincorporatedintothedeliciousrecipesin the pages ahead. If you have a few favorites that appear on this list but don’tappearintherecipes,feelfreetosubstitutethematanytime.

ArtichokesArugulaAsparagusAvocadosBeansproutsBeetgreensBellpeppersBlueberriesBroccoliBrusselssprouts

CabbageCauliflowerCeleryChivesCollardgreensDandeliongreensEggplantEndiveFennelFreshherbsGarlicGingerGreenbeansHeartsofpalmJalapeñosKaleKiwisLemonsLettuceLimesMushroomsMustardgreensOnionsPomegranateseedsRadicchioRadishesShallotsSnappeasSnowpeasSpinachSummersquashSwisschardTomatoesTurnipgreensWatercressZucchini

FreshMeatsandProteins

What about meat, poultry, fish, and eggs? As best you can, limit your exposure toexcessive hormones, antibiotics, and grain-fed meat. Select wild meat, grass-fed whenpossible,andorganicpoultryandeggs.Becauseweeatwhattheanimalate,wewantouranimal-basedprotein tohavebeenfedthehighest-qualitydiet.Ananimalfeditsnaturaldiet, typically grass and plants, contains fewer stress hormones, growth hormones, andantibiotics than a feedlot animal or industrially produced animal foods. By selectinghigher-quality animal-basedproteins, you canbe sure you are gettinghealthier fats andleaner,cleanerprotein.

When it comes to selecting poultry, the U.S. Department of Agriculture (USDA)mandates that all poultry be raised without the use of hormones. However, chickenproducers must give medications to those birds that get sick before selling them.Therefore,alwayslookfortheterms“antibiotic-free”or“organic”whenbuyingpoultrytoensureyouaretrulygettingatoxin-freeproduct.

Getinthehabitofkeepingyourfridgeandfreezerstockedwiththeitemsbelow:

Grass-fed,hormone-free,ororganicbeef,lamb,andbison(buffalo)meat(refertotheEnvironmentalWorkingGroup’s “Meat Eater’s Guide” at www.ewg.org to choosemeatthat’sgoodforyouandgoodfortheplanet).Organicorantibiotic-freeboneless, skinlesschickenand turkeybreastsandgroundchickenandturkey.Wild or sustainably farmed low-mercury seafood such as clams, crab, flounder,herring, oyster, perch, pollock, salmon, sardines, shrimp, sole, squid, trout, andwhitefish.Avoidfishthatarehighinmercury,suchastuna,swordfish,andChileanseabass.GototheNationalResourcesDefenseCouncilwebsite(www.nrdc.org)anddownloadtheirSustainableSeafoodGuidetochoosingthefishlowestinmercury.Organicomega3–enrichedeggs.Organic,wholeformsofnon-GMO(geneticallymodifiedorganisms)soyfood,suchastofu,tempeh,andgluten-free,low-sodiummiso.

With these healthy pantry staples in your cooking arsenal, you’ll be amazed at thedelicious and nutritious dishes you can create. Cooking food that tastes great andnourishesyourbodydoesn’tneed tobreak thebank, either—and that’swhy I stockmypantrywithfoodfromThriveMarket.Seeheretolearnhowyoucangetafreetwo-monthmembership.

HealingPantryStaples

Therecipes in thisbookcelebratereal,whole, freshfood.Theyareeasilymade inyourkitchenyettasteasiftheycamefromarestaurant.Weliveinafooddesert,soourrelianceongettingbackintothekitchentoenjoyamealthatisbothsatisfyingandhealthyrequiresustolearnhowtocookagain.ThefollowingaresomeoftheingredientsIusethemostinmyownkitchen:Manyoftheseingredientsareavailableatwww.thrivemarket.com:

Extra-virginoliveoilExtra-virgin coconut butter/oil (at room temperature it is solid, but it melts into aliquid)Otherhealthyoils,suchaswalnut,sesame,grapeseed,flax,oravocadoNutbutters(raw,ifpossible),suchasalmond,cashew,macadamia,orwalnutNuts,suchaswalnuts,almonds,pecans,andmacadamiasSeeds,suchashemp,chia,flax,pumpkin,andsesameTahini(sesameseedpaste)Full-fatunsweetenedcoconutmilkUnsweetenedhemporalmondmilkCannedorjarredKalamataolivesAlmondflour(alsocalledalmondmeal)ArrowrootApplecidervinegarBalsamicvinegarGluten-free,low-sodiumtamariLow-sodiumvegetableorchickenstockDijonmustardSeasaltBlackpeppercorns(forgrinding)Dried herbs and spices, such as basil, cayenne pepper, chili powder, cinnamon,coriander, cumin, onion powder, oregano, paprika, parsley, rosemary, sage, thyme,turmeric

Some of the items listed above may be familiar to you and others not so much.Whetheryouarenewtocookingorjusttolearninghowtocookhealthyoptions,Iwanttointroduceyoutosomeamazingingredientsthatcanenhanceyourmealsandprovidesomevariety:

AlmondFlour

Made from blanched and finely ground almonds, almond flour (also known as almondmeal)isalow-glycemicalternativetograin-basedflourssuchaswheatflour.Usealmondflourinplaceofgluten-basedflourswhenmakingmuffins,breads,orotherbakedgoods.

Arrowroot

During the10-DayDetoxDiet,allgrains, includingcorn,need tobeomitted fromyour

mealplan.Arrowrootisacorn-free,hypoallergenicalternativetocornstarch.Remember,corninanyformisstillagrainandapotentialallergen.Arrowrootisausefulculinarytoolforyoursaucesorstews.

ChiaSeeds

Chiaseedsareoneofthefewvegetarianandvegansourcesofomega-3fattyacids.Whentheyabsorbwater,theygelintoapudding-likesubstancethataddsgreattexturetoshakes,desserts,andcereals.

CoconutAminos

Ifyouaresoy-intolerant, tryusingalittlecoconutaminosforthatsoysauceflavor.It ismadefromthesapofthepalmtreeandimpartsaslightlysweetaftertaste.Coconutaminosarerichinaminoacids—thebuildingblocksofprotein.

CoconutButter

Iusecoconutbuttertoaddasilkytextureandbutteryflavortomorningshakes.Itismadefromwholecoconutflesh,notjusttheoil.Thebutterprovidesfiber,protein,andnutrientstohelpkeepyou satisfied.Coconutbutter canbe found inmostgrocery storesnear theothernutandseedbutters.

CoconutCream

Whenyouremoveexcesswaterfromcoconutmilkandstrainit,youareleftwitharichcreamthatisslightlysweetandfullofhealthyfat.Itisagreatalternativetodairycream—alittlebitgoesalongway.

CoconutFlour

Coconut flour is a nutty, slightly sweet alternative to grain-based flours. Unlike wheatflour, coconut flour isnotheavily refined, somostof itsnutrition remains intact.Driedcoconutmeat isdefattedandgroundtoagranular texture.It isuseful inbakedproductsandoftenfoundingrain-freecereals.Highinfiberandverylowincarbohydrates,itisagreattoolinyourdetoxkitchen.

CoconutMilk

Theslightlysweetflavorofcoconutmilkmakesitahealthyalternativetodairymilk.Itisrich in saturated fat and healthymedium-chain triglycerides, which studies show boostmetabolismandhaveotherhealthbenefits.Youcanbuywhole-fatorganiccannedcoconutmilk and mix it with four cans of water to create your own coconut milk withoutsweetenersorstabilizers.

CoconutOil

Coconutoil isextractedfromthewholecoconut,andunlikecoconutbutter, theoildoesnotcontainfiberorprotein.Studieshaveshownthatcoconutoil,usedinsautés,shakes,sauces, or baking, helps improve blood sugar regulation, boosts immunity, and evenincreases the ratioofHDL toLDLcholesterol soyouhavemorehealthy lipids inyourcirculation.Lookforwhole-kernel,expeller-pressedcoconutoiltogetthemostbenefits.

FlaxseedMeal

Flaxseedmeal isanutritionpowerhouseandagreatvegetariansourceofomega-3 fattyacids, lignans, and fiber. Add a tablespoon or two to shakes to add fiber and promotehealthyelimination.Usefreshlygroundflaxseedmealwhenpossible,andstoreitinyourrefrigerator.

GrapeseedOil

Grapeseed oil is extracted from the seeds of grapes. It has a healthy fat profile ofmonounsaturatedandpolyunsaturatedfats.Iuseitforhigher-heatcookingandbakingasithasahighersmokepoint(thepointatwhichanoilsmokesandbecomesrancid).Becauseithasaneutralflavor,youcanuseitasahealthieralternativetocanolaoil.

HempProteinPowder

Hempproteinpowder is a hypoallergenic plant-basedprotein that canboost theproteincontent of your morning shakes or smoothies. Look for unsweetened protein powders.Sometimeshempproteiniscombinedwithchia,rice,orpeaproteinsforavegetarianorveganproteinblendwithasmoothtexture.

HempSeed

Hempseedisanexcellentcompleteproteinasitcontainsallnineessentialaminoacidsaswell as essential fatty acids such as omega-3 fats. It has an earthy, nutty flavor,whichbalancesthesweetnessofberriesinyourmorningshakes.Enjoyitinsmoothies,nutandseedmixes,orevenbakedonchicken.

KelpNoodles

Kelpnoodlesaremadefromtheseavegetable.Theyaresimpletoprepare,eatenraw,andlowincarbohydrates.Theirneutralflavormakesthemfuntoincludeinmealscontainingsaucessuchascurriesorinbrothssuchasmisosoup.

Mayonnaise

Realmayo,madefromomega3–enrichedeggs,issimpletomakeandaddsanindulgencetoyoursnacksandsauces. I’ve includeda recipe(here)soyoucanavoid theunhealthysoybeanoils,preservatives,andsugarinstore-boughtmayo.

Miso

Misoaddsadeep,comfortingelement todishesand intensifies theoverall flavor.Therearevariouskindsofmiso,rangingfromwhiteandyellow,whichtendtobemild,tored,brown, and even black miso. Generally, the deeper the color, the longer the miso hasfermentedandthestrongerthetaste.Mildmisotasteslesssalty,andstrongermisooffersmoreof thatumami,or savory, salty taste.Somemisopasteshavebeen fermentedwithgrains,especiallyglutengrainssuchasbarley.Besuretousemisothathasonlysoybeans,water, and salt on the ingredients list. Brownmiso, such as hatcho, is gluten-free andcontainsonlyfermentedsoybeans.

Mustard

Mustard,madefromgroundmustardseeds,isrichinantioxidantsandotherdetox-friendlyphytonutrients.Mustard is a lovely complement to any fish, chicken, ormeat. It is alsodeliciousinhomemadedressings,marinades,andsauces.

PalmShortening

Palm shortening, made from palm oil, is a great alternative to hydrogenated oilstraditionallyusedinshortening.Ilikeitbecauseithas0transfatsandisgluten-anddairy-free.You’llfindthatitworkswellinbakingbecauseithasaneutralflavorandaddsthattasty,fattymouthfeelyouareusedtoenjoyinginbakedgoods.

SeaSalt

When you eat real food and not overly salted processed food, you can use more salt.Whileseafood,meat,andsomevegetablesarenaturallyrichinsodium,youcanstillenjoyflavoringyourmealswithmoderatequantitiesofrealseasalt.Avoidtablesalt,whichisrefined and devoid of sulfur, zinc, iron, calcium, potassium, and magnesium, whichnaturallyoccurinseasalt.

Seaweed

Vegetablesfromthesea,suchasdulse,wakame,nori,andkombu,aredenseinmineralsand vitamins such as potassium, calcium, iron, magnesium, iodine, and selenium. Useseaweedinsalads,soups,andstewstoaddahintofsavory.

ShiratakiNoodles

Traditionallymadewithkonjacroot, theselow-glycemicnoodlesaregluten-(andguilt-)free.

Tamari

Lookforgluten-free,low-sodiumtamariforahealthieralternativetosoysauce.

ThaiFishSauce

Fish saucehas a complex flavor that complements the sweet flavors of traditionalThaicooking.Iloveusingadashoffishsaucetoimpressdinnerguests.Itaddsthatwowfactorthatwillleaveyourguestswonderinghowyoulearnedtocooksowell!

ReplaceThiswithThat

Forthenexttendays,you’rechallengedwitharadicalchangeinthewayyou’vebeeneating.Mybetisthatafterthetendaysareup,you’llwanttosticktomanyoftheprinciplesofthebasicplan.Onceyougetintothetransitionphase,youcanstarttograduallyaddinotherfoods,dependingonhowmuchweightyoustillneedtoloseandyourpersonalhealthgoals.Iofferthefollowingsuggestionstohelpyouadapttothis

wayoflife,butfeelfreetogetcreativeinthekitchentofindsubstitutionsthathelpyoustayontrack.

INSTEADOF:Fruit-flavoredyogurt

TRY:Chiapudding

INSTEADOF:Pasta

TRY:Shiratakinoodles

INSTEADOF:Mashedpotatoes

TRY:Cauliflowermash

INSTEADOF:Rice

TRY:Cauliflower“rice”

INSTEADOF:Peanutbutter

TRY:Almondorothernutbutters

INSTEADOF:Potatochips,pretzels,tortillachips

TRY:Nuts

INSTEADOF:Parmesancheese

TRY:Nutritionalyeast

INSTEADOF:Cornstarch

TRY:Arrowroot

INSTEADOF:Dairymilk

TRY:Unsweetenedcoconutmilkoralmondmilk

INSTEADOF:Cannedtuna

TRY:Cannedwildsalmon

INSTEADOF:Butter

TRY:Coconutoilorbutter

INSTEADOF:Wheatflour

TRY:Almondflourorcoconutflour

INSTEADOF:Bread,wraps,orbuns

TRY:Bibborromainelettuceleaves

INSTEADOF:Milkchocolate

TRY:Rawcacaoor75%darkchocolate

5

TipsandTools

Nowthatwehavediscussedthefactsbehindmakingtherightchoices,identifiedthegoodandthebad,andhelpedyourestockyourkitchenforsuccess,I’dliketoprovideyouwithsome quick tips to make the next ten days—and the rest of your life—a little easier.Change and transition arenot easy, sohopefully the informationon thenext fewpageswillbeuseful.

KITCHENTOOLESSENTIALS

Would you set out to begin a DIY project without a hammer or other necessaryequipment?Ofcoursenot!Ifyouwanttocookyouneedawell-stockedkitchen.Isuggestyouhavethefollowingtoolsonhand—they’llmakecookingfast,simple,andfun.

asetofgood-qualityknivestwo wooden cutting boards—one for animal products, another for fruits andvegetablesan8-inchanda12-inchnonstick(non-Teflon)sautépanan8-quartstockpota2-quartanda4-quartsaucepanwithlidsan11-inch-squarenonstick(non-Teflon)stovetopgriddleaDutchovenagrillpanseveralrimmedbakingsheetsseveralsquareand/orrectangularbakingdishesafoodprocessorablenderanimmersionblenderaninstant-readthermometeracoffeegrinderforflaxseedandspiceswirewhisksspringtongsafishspatularubberspatulasavegetablesteamingrackorbasketassortedmeasuringcups,metalfordryingredientsandglassforliquidsassortedmeasuringspoonsacitrusreamerMicroplanegraters/zestersinassortedsizesafoodmillnaturalparchmentpaperandfoilatimersealableglasscontainersinvarioussizesforstoringleftovers(plasticcontainsknownhormonedisruptors,whichhavebeenassociatedwith insulin resistanceandweightgainaswellasfemalehormonalimbalanceandthyroiddisease)

SHORTCUTSANDTIMESAVERS

OnequestionIamoftenaskedis:HowdoIdetoxonabusyschedule?Trustme,it’seasierthanyouthink,butitdoesrequirealittleplanning.IfindthatwhenIinvestthattime,itpaysoffbykeepingmehealthyandeatingwell.Intheend,itmakeslifealittleeasier,too.Herearesomeofmyownrecommendedtimesavers:

Cookonceandeat twicebydoubling the recipeandenjoying leftovers later in theweek.Doasmuchprepworkaspossiblethenightbeforeyouplantocook.Chopveggiesaheadoftimeandstoretheminairtightcontainers,readytobeusedinsalads,stir-fries,andotherrecipes.Precutproduceisalsoavailableatmanymarkets,bothinbagsintheproduceaisleandatthesaladbar.Althoughitmaybeabitmoreexpensive,itdrasticallyreducesprepwork.Frozen vegetables (preferably organic) are a real time-saver—especially if youalready have some in your freezer and can avoid the need for last-minute grocerystore stops. Cascadian Farm, and some store brands, provide high-quality, organicfrozenvegetablesthatwerepickedandflash-frozenatthepeakoffreshness.Choose fresh prewashed organic leafy greens, such as spinach, kale, arugula, andromainelettuce.Makesaucesandmarinadesand, ifyou’re in the transitionphase, cookbrown riceandotherwholegrainsinadvance.Carefully chosen canned and jarred foods, such as vegetable or chicken stock,sardines, wild Alaskan salmon, artichoke hearts, and roasted red peppers, make iteasy to toss together last-minute meals and enhance salads. Remember to chooselow-sodium versions and read labels carefully to avoid gluten, dairy, sugars, andotherunwantedingredients.Choose twodays during theweek (Sunday andWednesday seem toworkwell formanypeople)whenyouaregoingtospendafewextrahoursinthekitchen,cookingandpreparingasmuchasyoucaninadvance.Withallofyouringredientsreadytogo,afreshhome-cookedmealcanbeonthetableinlesstimethanittakesthetake-outdeliverytoreachyourhome.

PLANYOURMEALS,SHOP,ANDPREPAREFOODINADVANCE

Let’sfaceit:Ifyouwaittodecidewhattoeatuntiljustbeforeyouleaveforworkorjustafteryougethomeintheevening,youmaynothaveeverythingyouneedtoputamealonthetable.Beingcaughtoff-guardwhilehavingagrowlingtummycouldputyouindangerofgoingoff theprogramentirelyandjustgrabbingwhat isavailable,quick,andeasy—usuallyaddictive,processed junk.That’swhereplanningcomes in.Takesome timeoneday per week to sit down and plan your meals for the upcoming week, and make ashoppinglist.Gotothegrocerystoreandpurchasealloftheingredientsforthoserecipesinadvance.Makesuretostickafewfrozengoodiesinyourcart—suchasfrozenproduceorshrimp—whichwillcomeinhandyasyouworkyourwaythroughthefreshfoodearlierintheweek.

Remember,nomatterhowchallengingtheprepworkseemsatfirst, Ipromiseyou’llfindthatitgetseasierandeasier,andyou’llbeawhizatplanningmealsinnotime.You’llcome to appreciate arriving home to a fridge filled with marinated meat and choppedveggiesjustwaitingtobestir-fried.

Itotallyunderstandtheinstincttoordertakeoutwhenyou’retiredafteralongdayofwork.Butifyouwanttodetoxifyyourbody,calmtheinflammationthat’sravagingyoursystem,balanceyourhormones,loseweight,andreversediabesity,it’scrucialtosticktotheplan.

GOODFOODONATIGHTBUDGET

Relyingoninexpensive,overlyprocessedfoodistempting,givenourdemandinglivesandschedules,butthecostisactuallymuchgreaterthanitappears.Feastingonsalt,fat,andsugar can lead to serious diseases that cost hundreds of dollars in doctor’s visits andprescriptiondrugs.Wecanbecome sick and sluggish, resulting in less productivity.Wemighthavelesspatienceforour lovedonesandlessenergytoworkorenjoyourselves.Consideringtherealcostofcheap,processedfood,youcan’taffordnottocook.

Bynowsomeofyoumightbewonderinghowtomakethisworkonyourbudget. Ithelps to track all of your expenses for oneweek and see howmuchofwhat you spentwenttowardachievingyourhealthgoals.Rightoffthebat,you’llbeabletospotrecurringitemsandpriceyhabitsthatdon’tgetyouclosertoyourgoals.Forexample,ifyoubrewyour own coffee each day instead of stopping at a coffee shop, you could save up to$1,500ayear.DoyouordertakeoutforofficelunchesandFridaynightdinners?Youmaybesurprisedtofindthatcookingyourownfood—eventhehigh-qualityfoodI’mtalkingabout—can save you money. By reorganizing your budget and taking a look at othernonessentialdiscretionaryspending,youmightcreatemorefundingforgoodfood.

You can continue to save money even after you adjust your budget. I recommendgettingacopyof“GoodFoodonaTightBudget”bytheEnvironmentalWorkingGroup(www.ewg.org) to learnwhat foodsaregoodforyou,goodfor theplanet,andgoodforyour wallet. Stick with simple ingredients and a handful of spices that you can use inmanydishes,ratherthanexpensiveingredientsthatyou’duselessoften.ShopatdiscountstoressuchasTraderJoe’sorshoppingclubslikeCostco.Getfresh,localproducefromacommunity-supportedagriculture(CSA)grouporfarmers’market.Lookatstorecircularsto seewhat’s on sale, and shop private-label brands,many ofwhich offer high-quality,organicstapleitems.

HEALTHYSNACKING

Myversionofdetoxdoesn’tinvolvejuicing,fasting,orevenhunger.You’llfindthatwhenyoueatreal,nutritiousfoods,youwillbenaturallysatisfied.Thatsaid,ifyougotoolongbetweenmealsorfindthatyouarehungryoutsideofmealtimes,ithelpstohaveasnackonhand.

Formany,however,snackinghasbecomerecklessbehavior,synonymouswitheatingacandybarfromavendingmachineornibblingthroughabagofchips,acartonofcookies,orsomeothersaltyorsweetpackageditem.Let’srecasthowyouthinkaboutsnackingsoyoucanchangeyourhabits.

Ifyoueatwellandkeepyourbloodsugarbalancedaccordingtotheprinciplesofthe10-DayDetoxDiet,youprobablywon’tneedasnack.Butsometimesyoumight.Iviewsnacking as another occasion to flood your system with protective nutrients that quellhunger, quiet inflammation, and steady your blood sugar. Just as you do atmeals, youshould combine nonstarchy veggies with quality proteins and healthy fats for snacks.There are many flavorful ways to do this: Enjoy celery sticks with almond butter, a“mezze”platewithavarietyofnutsandvegetables,asliceofnaturaldelimeat(withoutnitrates, high-fructose corn syrup, or preservatives) spread with mashed avocado andwrapped around a romaine leaf, or a hardboiled egg with sliced red bell pepper. Thebeautyoftheprogramisthatyoucanbecompletelyflexibleonceyougetusedtoafewsimpleguidelines.

AlthoughIdon’tbelieveincountingcaloriesorpolicingportionsizes,yourbetween-meal eating occasions should be smaller than your regular meals. Eat until you arecomfortablysatisfied,andthere’sagoodchanceyou’reeatingtherightamount.Thekeyis to keep a variety of healthy snacks on hand so that you’re not tempted to visit thevendingmachinewhenyourstomachstartstogrowl.

6

HowtoPrepareSimpleMeals

While you’ll find thatmanyof the recipes in this cookbook come together quickly andeasily,Iknowthatsometimesyouareabsolutelystuckfortime.So,ratherthangoforthequick-and-dirtytakeoutoption,checkoutthisguidetoputtingtogethereasymealsusingjustafewsimpleingredients.

COOKINGVEGETABLES

Steaming or sautéing veggies takes very little time—especially if you startwith precutproduce.

ToSteam:

Pour1cupofwaterinthebottomofasaucepanandbringittoaboiloverhighheat.Placeasteamingrackorbasketovertheboilingwater.

Chopyourveggies (oruseprecutones),place themin thesteamingrack,cover,andsteam them for 4 to 8 minutes, depending on the vegetable and your desired level oftenderness. They should still be crunchy, as overcooked vegetables aremushy and lessnutritious.

Addyour favorite seasonings,drizzlewithextra-virginoliveoil, and sprinklewithalittleseasaltandfreshlygroundblackpeppertotaste.Youcancookalmostanyvegetablethisway,andbothprepandcleanupareabreeze.

ToSauté:

Heat1tablespoonextra-virginoliveoilorotherfavoriteoil,suchascoconutoil,inasautépanovermedium-highheat.

Chopyourveggies(orusepre-cutones)anddropthemin.Sautétoyourdesiredflavorandtenderness,5to7minutes.

Onions,garlic,and/ormushroomsaretastyadditionstosautéedveggies.Notonlydotheymake themmore flavorful and fragrant, they also boost the phytonutrient content.Youmightwant tosauté these firstwitha littlesaltbeforeadding thechoppedveggies.Addspicesforextraflavorandhealingpower.

COOKINGFISH,CHICKEN,ANDMEAT

Fish,chicken,andmeatare simple toprepare inadeliciousandhealthyway. Justgrill,broil, or sauté, then seasonwith olive oil, lemon juice, rosemary, garlic, ginger, and/orcilantro.Another easy flavor-enhancer andnutrient-booster is dairy-freepesto.Seehereforasimplerecipe—itwillkeepformonthsinyourfreezer,soyoucanmakeabigbatch.

ToBroilorGrill:

Preheat thebroilerorgrill.Sprinkleseasalt,freshlygroundblackpepper,andanyotherseasonings you like on your fish fillets or steaks; boneless, skinless chicken breasts; orleancutsofmeat.Ifyouusespiceblends,makesuretheydon’tcontainMSGandwatchforsalt(omitadditionalsaltifit’salreadyincludedinthespiceblend).

Place thefish,chicken,ormeatunder thebroileroron thegrill.Cookfishuntil it istenderandopaque throughout,7 to10minutes, flipping itonce.Chickenandmeatwilltakelonger,perhapsupto15minutes,dependingonthethickness.Again,flipitonce.Thesafestwayto tellwhenchickenormeat isdone is tocheck itwithameat thermometer.Chickenisreadywhenthethermometerregisters165°F;beefisreadyat145°;andporkand lambare readyat160°F.Fish isdoneonce it starts to flakewith a forkorwhen itregisters 145°F. Be careful not to overcook your fish, chicken, ormeat because it willbecomedryandtough.

ToSauté:

Sprinkleseasalt,freshlygroundblackpepper,andanyotherseasoningyoulikeonyourfish,chicken,ormeat.

Heat1 to2 tablespoonsextra-virginoliveoil ina sautépanovermedium-highheat.Placeyourfish,chicken,ormeatinthepan.Turnfishormeatjustoncewhilecooking,butturnchickenoftentoavoidbrowningit toomuchononeside.Followthesamecookingtimesandtemperaturesasforbroilingandgrilling.

Onceitiscooked,seasonyourfish,chicken,ormeatwithadditionalseasalt,freshlygroundblackpepper,upto1tablespoonextra-virginoliveoil,andafewsquirtsoffreshlemonjuice.Youcanalsoboosttheflavorwithfreshordriedherbs.

Whiletherecipesinthisbookaredesignedtoencourageyoutocookreal,delicious,andinspiringmeals,you’llalsofindthatyoudon’thavetofollowarecipeorspendhoursinthekitchentofollowtheprogram.Juststicktorealfoodspreparedinsimplewaysandyou’ll notice that the poundswill come off, the cravingswill disappear, and just abouteveryaspectofyourhealthwillimprove.

PARTII

THERECIPES

Mymission is to help people rediscover the joy of eating real food.My personal andprofessional journeyhas ledme to promotehealthy eating.On this journey, I havemetremarkable people and discovered amazing organizations. Together we are creating amovementofpeoplewhoarepassionateandreadytomakeadifference.

AsmygoodfriendSteveSidwell,thefounderofLuvo,says,“Foodistheproblem,butitisalsothesolution.”

IamproudofmyassociationwithLuvoandmyroleasoneoftheirambassadors.Weareworking together to put intomotion concrete solutions to the problem.Becausewebelieve the solutions should be easy, I have collaborated with John Mitchell, ChiefInnovationOfficer at Luvo, to create all of the recipes in this book.Ourmission is toreinvent “delicious.”Wewant to show that delicious canmean real foodwith amazingflavoratareasonablecost.Thisapproachtoeatingisnotaboutdeprivationorstarvationorboring,blanddietfood.Rather,itisaboutamazing,delicious,fun,andeasy-to-preparefoodthatmakesyoufeelgreat.

Wehopeyouwillsharethesemealswithyourfriendsandfamily,andthattheybecomeyourfavoritesforgenerationstocome.Bybuyingthisbookandputtingyourcommitmenttohealthyeatingintoaction,youtoocanbecomeapartofthesolution.

You now have all of the information you need to embark on your healthy eatingjourney.Onelastnote:Letthiscookbookbringouttheinnerculinarygeniusinyou.Whilefollowing recipes is often helpful and inspiring, you don’t need recipes in order to eatwell. I encourage you to start your own cooking revolution, whether you’re followingtheserecipestoaT,editingthemtosuityourowntastes(alittlemoregarlic,alittlelesscumin),orabandoningtheminfavorofyourowncreations.Havefun,andhappyeating!

7

TheBasicPlan

BREAKFAST

STRAWBERRY-ALMOND-COCONUTSMOOTHIE

When selecting berries, especially strawberries, choose organic to prevent overloadingyoursystemwithtoxicresiduefromfertilizersandpesticides.Youcanlikelyfindfrozenorganic berries in your local supermarket year-round; theywork great in yourmorningshake.

Serves:1

PrepTime:5minutes

1or2largeicecubes

2tablespoonsunsaltedalmondbutter

¾cuplightunsweetenedcoconutmilk

½cupunsweetenedalmondmilk

½cupfrozenorganicstrawberries

2teaspoonschiaseeds

Combinealloftheingredientsinablenderandblendonhighuntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.

Nutritional analysis per serving: Calories: 380, Fat: 29 g, Saturated Fat: 8 g,Cholesterol:0mg,Fiber:9g,Protein:12g,Carbohydrates:13g,Sodium:150mg

BLUEBERRY-NUTSMOOTHIE

Just 2 Brazil nuts will fulfill your daily need for selenium. Selenium is a powerfulantioxidantthathelpsyourimmunesystemstayresilientandalsoplaysaroleinahealthyfunctioningthyroid.BesuretolimityourintakeofBrazilnutstonomorethan4perday,astoomuchseleniumcanbebadforyou.

Serves:1

PrepTime:5minutes

½cupfrozenblueberries

2rawBrazilnuts

4rawwalnuts

4ouncesnon-GMOsilkentofu

1cupunsweetenedhemporalmondmilk

½teaspoonfreshlemonjuice

¼teaspoongroundcinnamon

pinchofseasalt

1or2icecubes

Combinealloftheingredientsinablenderandblendonhighuntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.

Nutritional analysis per serving: Calories: 252, Fat: 21 g, Saturated Fat: 3 g,Cholesterol:0mg,Fiber:5g,Protein:15g,Carbohydrates:18g,Sodium:248mg

AÇAISMOOTHIE

AçaiisatypeofpalmtreenativetotheAmazoninBrazil.Itboastsaloadofantioxidants,aminoacids,andomegafattyacids.Itevencontainsprotein!Iloveitbecauseitsnutritionprofilehelpsput thebrakeson theagingprocessbycooling inflammationandboostingmetabolicfunctionaswellaseliminatingharmfulfreeradicalsfromourbodies.

Serves:1

PrepTime:5minutes

¼cupfrozenblueberries

¼cupfrozenaçaipuree

1(¼-inch)sliceginger,peeled

3tablespoonsunsweetenedhempproteinpowder

1tablespooncoconutbutter

½cupfull-fatunsweetenedcoconutmilk

1or2icecubes(optional)

Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.

Nutritional analysis per serving: Calories: 295 Fat: 21 g, Saturated Fat: 13 g,Cholesterol:0mg,Fiber:8g,Protein:14g,Carbohydrates:16g,Sodium:250mg

CREAMYBERRYSMOOTHIE

I like plant-based protein such as hemp protein powder inmymorning smoothie. It ishypoallergenic, which means most people will not have a low-grade inflammatoryresponse to it as some dowith soy or dairy.Hemp contains healthy omega fatty acids,protein,antioxidants,fiber,andminerals thatsupportahealthymetabolismandenergizeyourbodyforaproductivemorning.

Serves:1

PrepTime:5minutes

¼cupfrozenorganicstrawberries

¼cupfrozenraspberries

4ouncesnon-GMOsilkentofu

2tablespoonunsweetenedhempproteinpowder

1teaspoonfreshlimejuice

1or2icecubes(optional)

Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.

Nutritionalanalysisperserving:Calories:257,Fat:6g,SaturatedFat:0g,Cholesterol:0mg,Fiber:9g,Protein:21g,Carbohydrates:31g,Sodium:13mg

ALMOND-BERRYSMOOTHIE

I lovethisrecipefor thosemorningswhenIfeel likesomethingrefreshingandlightyetneedreal-foodenergytocarrymethroughtheday.Thefiber,protein,andhealthyfat inthissmoothiekeepmegoinguntillunch.

Serves:1

PrepTime:5minutes

¼cupfrozenraspberries

¼cupfrozenblackberries

2tablespoonsunsweetenedhempproteinpowder

1tablespoonflaxseed

1tablespoonunsaltedalmondbutter

½cupunsweetenedalmondmilk

1teaspoonfreshlemonjuice

1or2icecubes(optional)

Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.

Nutritional analysis per serving: Calories: 341, Fat: 19 g, Saturated Fat: 2 g,Cholesterol:0mg,Fiber:11g,Protein:21g,Carbohydrates:21g,Sodium:135mg

COCOA-ALMONDSMOOTHIE

Whenselectingcocoaproducts,trytofindrawcacaopowderinyourlocalmarketororderonline.Raw cacao is less processed than cocoa and yields higher amounts ofminerals,vitamins,healthyfats,andfiber.

Serves:1

PrepTime:5minutes

2or3largeicecubes

1¼cupsunsweetenedalmondmilk

2tablespoonsunsaltedalmondbutter

1tablespoonchiaseeds

2teaspoonsunsweetenedcocoapowder

1tablespooncoconutoil

Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.

Nutritional analysis per serving: Calories: 430, Fat: 39 g, Saturated Fat: 14 g,Cholesterol:0mg,Fiber:9g,Protein:10g,Carbohydrates:14g,Sodium:300mg

CRUSTLESSASPARAGUSQUICHE

Iloveagoodquichetostartoffmyweekend.Incorporatingvegetablesandherbsintoanegg dish is a creative way to enjoy a savory meal that works for breakfast, lunch, ordinner.

Serves:4

PrepTime:15minutes

CookTime:20minutes

1¾teaspoonsseasalt

8asparagusspears,trimmed

10largeomega-3eggs

2shallots,finelychopped

¼cuplightlypackedcoarselychoppedfreshdill

2teaspoonsgrapeseedoil

1avocado,pitted,peeled,andsliced,forgarnish

Preheattheovento425°F.

Bringa3-quartsaucepanofwatertoaboiloverhighheat.Add1teaspoonoftheseasalt.

Addtheasparagustotheboilingwaterandcookuntilbrightgreenandcrisp-tender,1to2minutes.Transfertheasparagustoacolanderandrinsewithcoldwateruntilcool.Drytheasparagusthoroughlywithpapertowels.Setaside.

Inalargebowl,whisktogethertheeggs,shallots,dill,andremaining¾teaspoonsalt.

Placea9½by2-inchdeepnonstickquichepanwitharemovablebottomonarimmedbakingsheet.Wrapthebottomofthepantightlywithaluminumfoil.Usingapastrybrush,lightlygreasethepanwiththegrapeseedoil.

Spreadtheasparagusevenlyin thebottomof thepan.Pour theeggmixtureover theasparagus.

Placethebakingsheetinthecenteroftheovenandbakeuntilthequicheispuffedandgoldenandatoothpickinsertedinthecentercomesoutclean,15to17minutes.Coolfor10minutesbeforeremovingfromthepan.

Serve,garnishedwithslicedavocado.

Nutritional analysis per serving: Calories: 210, Fat: 14 g, Saturated Fat: 3.5 g,Cholesterol:450mg,Fiber:1g,Protein:16g,Carbohydrates:6g,Sodium:421mg

VEGETABLEHASHWITHFRIEDEGGS

Ifyoudon’thavetimetomakethisinthemorning,makethehashafewdaysahead,storeitintherefrigerator,andthenreheatitinasautépanorcast-ironskillet.

Serves:4

PrepTime:10minutes

CookTime:30minutes

2tablespoonsextra-virginoliveoil

1mediumyellowonion,diced

1mediumwhiteorgreencabbage,diced

1organicredbellpepper,seededanddiced

1organicgreenbellpepper,seededanddiced

8asparagusspears,trimmedandcutinto¼-inchpieces

2scallions,thinlysliced

½teaspoondriedoregano

½teaspoondriedthyme

½teaspoondriedsage

¼teaspoonseasalt

pinchoffreshlygroundblackpepper

8largeomega-3eggs

½ripeavocado,pitted,peeled,andsliced,forgarnish

choppedfreshbasilorparsley,forgarnish

Preheattheovento400°F.

Heattheoilinalargeoven-safesautépanorcast-ironskilletovermediumheatfor30seconds. Add the onion and sauté, stirring occasionally, until lightly caramelized andgolden,5to7minutes.

Addthecabbageandsautéuntilsoftandgolden,7to8minutes.Addthebellpeppersandsautéuntiltheybegintocaramelize,about5minutes.Addtheasparagusandscallionsandcookforanadditional1to2minutes,orjustuntiltheasparagusturnsbrightgreen.

Season the vegetableswith the dried herbs, salt, and black pepper.Make four smallwellsinthesurfaceofthehash,eachaboutthesizeofalemon,andcarefullybreaktwoeggsintoeachwell.

Placethepanintheovenandbakeuntiltheeggsareset,5to7minutes.(Alternatively,youcanpoachorfrytheeggs,thenservethemonindividualplatesofhash.)

Garnisheacheggwithavocadoandfreshherbsandserve.

Nutritional analysis per serving: Calories: 280, Fat: 19 g, Saturated Fat: 4 g,Cholesterol:360mg,Fiber:5g,Protein:15g,Carbohydrates:14g,Sodium:290mg

SOUTHWESTERNVEGETABLEFRITTATA

Frittatas are agreatway touseup leftovers, andyoucan feel free to addother cookedvegetables than theonesmentionedhere.Trychoppedcookedbroccoli,grilledzucchiniandbellpeppers,orsautéedspinach.

Serves:4

PrepTime:10minutes

CookTime:35minutes

8largeomega-3eggs

½teaspoonmildchilipowder

1tablespoonmincedfreshchivesand/orbasil

seasaltandfreshlygroundblackpepper

1tablespoonextra-virginoliveoil

¼redonion,thinlysliced

½smallheadwhitecabbage,finelydiced

1garlicclove,minced

2cupstightlypackedstemmedandfinelyshreddedkaleorotherleafygreen

16roastedgrapetomatoes(seeNote)

1ripeavocado,pitted,peeled,anddiced,forgarnish

salsa,forgarnish(optional)

Preheattheovento375°F.

Inabowl,whisktogethertheeggs,chilipowder,herbs,½teaspoonsalt,andapinchofblackpepper.

Heat the olive oil in an 8-inch nonstick oven-safe skillet over medium heat untilshimmering.

Addtheredoniontothepanandsautéfor1minute,thenaddthecabbage.Sautéthecabbageuntilit’swiltedandbeginningtobrown,about5minutes.Addthegarlicandkaletothepanandcookuntilthekaleiswiltedandverysoft,about5minutesmore.Seasonthevegetableswithapinchofsalt.

Pour the eggmixture over the vegetables and scatter the roasted tomatoes over theeggs.Placethepanintheovenandbakeuntiltheeggsarefullysetbutthecenterisjustbarelysoft,18to22minutes.Removethefrittatafromtheovenandallowittorestfor5minutes.Cutinto4wedgesandserve,garnishedwithavocadoandsalsa,ifdesired.

Note:Tomaketheroastedgrapetomatoes,preheattheovento400°F.Tossapintofgrape

or cherry tomatoeswith 1 tablespoon of extra-virgin olive oil and a pinch of salt, andspreadthemoutonarimmedbakingsheet.Roastthetomatoesuntiltheyareshriveledandstartingtobrown,about30minutes.Letthemcoolfor5minutes,thentransferthemtoanairtight container and store in the refrigerator for up to 5 days. They can be added tosalads,stews,andsauces,ormashedupwithbasilasadelicioustoppingforgrilledmeatsandfish.

Nutritional analysis per serving (does not include salsa): Calories: 240, Fat: 16 g,SaturatedFat:3.5g,Cholesterol:360mg,Fiber:4g,Protein:15g,Carbohydrates:11g,Sodium:450mg

ASPARAGUSANDMUSHROOMFRITTATAWITHTOMATOCOULIS

Coulis is a French culinary term to describe a thick puree. Here, the tomato coulisbalancesthepungentflavoroftheonionandtheearthinessofthemushrooms.Thisfrittatawill make you feel as if you just enjoyed brunch at your local brasserie without evenleavinghome!

Serves:4

PrepTime:20minutes

CookTime:20minutes

2tomatoes,coredandquartered

2oil-packedsun-driedtomatoes

1smallgarlicclove

1teaspoonseasalt

½teaspoonfreshlygroundblackpepper

3tablespoonsextra-virginoliveoil

1largeredonion,finelychopped

1poundasparagus,trimmedandcutonthebiasinto1-inchpieces

8ouncescreminimushrooms,trimmedandthinlysliced

6largeomega-3eggs

Tomakethetomatocoulis,combinethefreshtomatoes,sun-driedtomatoes,garlic,and¼teaspooneachsaltandblackpepperinablenderorfoodprocessor.Pureeuntilsmooth.Setaside.

Heat 2 tablespoons of the oil in a 9-inch nonstick skillet over medium heat untilshimmering.Addtheonion,sprinklewith¼teaspoonsalt,andcook,stirringoccasionally,untiljusttranslucent,about7minutes.

Addtheasparagusandmushrooms,sprinklewithanother¼teaspoonsalt,andcook,stirring occasionally, until the asparagus is crisp-tender and the juices released by themushroomsevaporate,about6minutes.

Meanwhile, in a bowl,whisk the eggswith the remaining¼ teaspoon each salt andblackpepper.Addtheasparagusmixturetotheeggsandstirgently.

Heat the remaining 1 tablespoon oil in the same skillet over medium heat untilshimmering. Pour the egg mixture into the skillet and fold gently, pulling the cookededgesintoevenlycooktheeggs.

Whentheeggmixturestartstoset,spreaditoutinanevenlayer,cover,andcookuntilfullyset,about3minutes.Uncoverandloosenthefrittatabeforeinvertingorslidingonto

aservingplate.Cutintowedgesandservewiththetomatocoulisspoonedoverthetop.

Nutritional analysis per serving: Calories: 260, Fat: 18 g, Saturated Fat: 3.5 g,Cholesterol:270mg,Fiber:4g,Protein:14g,Carbohydrates:15g,Sodium:523mg

WILDMUSHROOMANDLEEKFRITTATA

Whileitmakesagreatbreakfast,afrittatacanalsobeservedwithagreensaladforlunchorevenalightdinner.Makesureyourwildmushroomscomefromareputablesource—afarmers’marketisbest.Don’tbeintimidatedbyusingleeks;they’resimpletocleananddelicious.

Serves:4

PrepTime:15minutes

CookTime:35minutes

4tablespoonsplus1teaspoongrapeseedoil

1largeleek,cutinto½-inch-thickslices

6ounceswildmushrooms,stemmedandcutinto¼-inch-thickslices

2teaspoonsfreshthyme

¾teaspoonseasalt

pinchofcayennepepper,ortotaste

8largeomega-3eggs,beaten

½smallbunchchives,thinlysliced,forgarnish

Preheattheovento425°F.

Heat 1 teaspoon of the oil in a large oven-safe skillet over medium-low heat untilshimmering.Add the leek and cook until tender, 6 to 8minutes.Transfer the leek to abowlandsetaside.

Add2tablespoonsof theoil to theskilletandraisethetemperaturetomedium-high.Whentheskilletishot,addhalfofthemushrooms;cook,stirringoccasionally,untiltheyaredeepgolden-brown,3to4minutes.Ifthebottomofthepanbeginstogetdark,add¼cup water and use a flexible rubber spatula to loosen the dark bits. Add the cookedmushroomstothereservedleeks.

Returntheskillettotheheat.Repeattheprocesswiththeremaining2tablespoonsoilandtheremainingmushrooms.Oncethesecondbatchofmushroomsiscooked,returntheleekandmushroommixturetotheskillet.

Addthethyme,salt,andcayennepeppertotheskilletandstirtocombine.

Remove the skillet from the heat, add the eggs, and quickly stir to combine theingredients.

Placetheskilletintheovenonthecenterrack.Cookuntilgoldenbrown,puffed,andset(atoothpickinsertedinthecentershouldcomeoutclean),13to15minutes.Allowtocool for 5minutes before running a flexible rubber spatula around the edges and then

carefullyunderneaththefrittatatoloosenitfromthebottomofthepan.Slidethefrittataontoaplate,cutintowedges,andservegarnishedwithabout1tablespoonofchivesperwedge.

Note: The frittata can be served cold. Allow it to come to room temperature beforecoveringandchilling.

Nutritional analysis per serving: Calories: 300, Fat: 24 g, Saturated Fat: 4 g,Cholesterol:360mg,Fiber:2g,Protein:13g,Carbohydrates:8g,Sodium:550mg

TURKEYSAUSAGEPATTIES

Enjoyaservingofsausagepattieswithafriedeggorscrambledeggsmixedwithchoppedcookedasparagusandsomefreshberriesalongside.

Serves:4

PrepTime:10minutes

CookTime:10minutes

1poundleangroundturkey

2½teaspoonsfennelseeds

1teaspoondriedoregano

1teaspoondriedthyme

1teaspoonsweetpaprika

½teaspooncrushedredpepperflakes

½teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

1tablespoonavocadoorgrapeseedoil

2cupsfreshberries

Inabowl, combine theground turkeyandallof the spices, salt, andblackpepper.Useyourhandstocombinethemixture,makingsurethespicesarewellmixedintothegroundturkey.Formthemeatinto8equal-sizepatties.

Heattheoilinalargenonstickskilletovermedium-highheatuntilshimmering.Sautéthepattiesuntilbrownonbothsidesandcookedthrough,8to10minutes,usingaheat-safespatulatopressdownandflattenthepattiesafewtimesastheycook.Checktomakesure the turkey is fully cooked by cutting into the center of one patty (no pink shouldremain)orcheckingthattheinternaltemperaturemeasures165°F.

Serve2pattieswith½cupberries.

Nutritional analysis per serving: Calories: 252, Fat: 13 g, Saturated Fat: 3 g,Cholesterol:84mg,Fiber:3g,Protein:22g,Carbohydrates:12g,Sodium:321mg

POACHEDEGGSOVERSPINACHWITHBRAISEDARTICHOKEBOTTOMS

Poachingisafastandhealthywaytocookeggs.Becausetheyolkisnotexposedtohighheat for too long, the essential fats as well as important fat-soluble vitamins andantioxidants—likelutein—donotbreakdown.

Serves:4

PrepTime:15minutes

CookTime:15minutes

2teaspoonsextra-virginoliveoil

10cupslooselypackedstemmedorganicspinach

seasalt

2(13.5-ounce)cansartichokebottoms,rinsedanddrained

8largeomega-3eggs,plus1yolk

½cupMayonnaise(here)orVegenaise

1teaspoonDijonmustard

gratedzestandjuiceof1lemon

1garlicclove,halved

¹/8teaspooncayennepepper

2teaspoonswhitevinegaroradditionalfreshlemonjuice,forpoaching

paprika,forgarnish

Preheat the broiler. Line a baking sheet with aluminum foil and brush the foil with 1teaspoonoftheoil.Setaside.

Ina largenonstick skillet, heat the remaining1 teaspoonoilovermedium-highheatuntilshimmering.Addthespinachandtossuntilslightlywilted.Seasonwithapinchofsalt.Coverandcookfor1minute.Transfertoacolanderandpressoutanyexcessliquidfromthegreens.

Sliceofftheundersideofeachartichokebottomsothattheysitflat.Placetheartichokebottomson thepreparedbakingsheetandbroiluntilwarmandslightlygolden,about3minutes.Setaside.

While the artichokes cook, combine the egg yolk,mayonnaise,mustard, lemon zestand juice, garlic, cayenne, ½ teaspoon salt, and 2 tablespoons cold water in a foodprocessorandpulseuntilthemixturereachesacreamy,sauce-likeconsistency.

Bring4cupsofwatertoasimmerinamediumsaucepanovermedium-highheat.Addthewhitevinegartothesimmeringwater.Crack1eggintoasmallbowlandgentlytipthe

egg into thewater. Quickly repeat with 3more eggs, being careful not to let the eggstouch.Cookuntilthewhitesaresetandtheyolksarerunny,2to3minutes.Withaslottedspoon, transfer the eggs to a plate lined with paper towels to drain. Repeat with theremaining4eggs.

Placetwoartichokebottomsoneachplate.Topeachwithcookedspinachandanegg,thenaspoonfulofsauce.Garnishwithasprinkleofpaprikaandserve.

Nutritional analysis per serving: Calories: 342, Fat: 28 g, Saturated Fat: 6 g,Cholesterol:432mg,Fiber:13g,Protein:19g,Carbohydrates:20g,Sodium:580mg

SPINACH-MUSHROOM-ASPARAGUSSTRATA

Concernedabouteggsraisingyourcholesterol?Don’tbe!Thisnutritionmythconstantlysurprisesmypatients.Itturnsoutthatcholesterolfromfoodisnottheculprit—sugaris!Byenjoyingseventoeightomega-3eggsperweek,youincreaseyourantioxidantintakeandreceivehealthyamountsoffat,protein,andnutrition—allofwhichhelploweryourcholesterol,notraiseit.

Serves:4

PrepTime:15minutes

CookTime:1hour

3teaspoonscoconutoil

2poundscreminimushrooms,trimmedandsliced

2(5-ounce)bagsorganicbabyspinach

2garliccloves,minced

1½tablespoonspinenuts

1poundasparagus,trimmed

8largeomega-3eggs

¹/³cupunsweetenedalmondmilk

2tablespoonsnutritionalyeast,plusmoreforoptionalgarnish

1scallion,finelychopped

1jalapeño,seededandfinelychopped(optional)

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

Preheattheovento350°F.Lightlycoatan8-inchsquarebakingdishwith1teaspoonofthecoconutoil;setaside.

Warm1 teaspoonof thecoconutoil ina largenonsticksautépanovermedium-highheatuntilshimmering.Addthemushroomsandsautéuntiltheyhavereleasedtheirliquidandthatliquidhasevaporated,8to10minutes.Transferthemushroomstoabowlandsetaside.

In thesamepan,warmtheremaining1teaspooncoconutoilovermediumheatuntilshimmering.Addhalfofthespinach,stirringconstantlyuntilwilted,2to3minutes.Addtheremainingspinach,stirringagainandcookinguntilwilted,another2minutes.Stirinthegarlicandpinenuts;cookfor30seconds.Removethepanfromtheheatandsetaside.

Transferhalfof themushrooms to thebottomof thepreparedbakingdish.Topwithhalfofthespinach.Layerhalfoftheasparagusspearsontopofthespinach.Repeatwith

theremainingmushrooms,spinach,andasparagus.

Inasmallbowl,whisktogethertheeggsandalmondmilk.Addthenutritionalyeast,scallion, jalapeño (if using), salt, and black pepper,whisking to combine. Pour the eggmixtureevenlyintothebakingdish.

Bakeuntil the center is firm to the touch, 40 to50minutes.A little of themoisturefromthevegetableswillrisetothetop;blotwithapapertowel,ifdesired.

Cut thestrata into4squaresandserve,garnishedwithadditionalnutritionalyeast, ifdesired.

Nutritional analysis per serving: Calories: 293, Fat: 15 g, Saturated Fat: 5 g,Cholesterol:350mg,Fiber:9g,Protein:25g,Carbohydrates:25g,Sodium:318mg

SPICYSCRAMBLEDTOFUWITHZUCCHINIANDCILANTRO

Iencouragemycommunitytoavoidallgeneticallymodifiedsoybecauseofthehazardoushealth effects it carries. Most GMO soy cultivated in this country is made to resist achemical pesticide called glyphosate, which ultimately leaves a residue on the soy weconsume. Avoid this potentially harmful chemical and other toxins by choosing onlyGMO-freesoyfoods.

Serves:4

PrepTime:10minutes

CookTime:20minutes

5tablespoonsextra-virginoliveoil

3smallzucchini,cutinto1-inchcubes

1smallyellowonion,chopped

3garliccloves,minced

1greenThaichile,seededandminced

1teaspoongratedfreshginger

¼teaspooncrushedredpepperflakes

1poundorganicspinach,stemmed

1(14-ounce)packagenon-GMOextra-firmtofu,drainedandcrumbled

½teaspoonseasalt

¼cuproughlychoppedfreshcilantro

Heat3tablespoonsoftheoilina12-inchskilletoverhighheatuntilshimmering.Addthezucchiniandcookuntilbrownedonallsidesandtender,6to8minutes.Transfertoalargebowl.

Addtheonion,garlic,chile,ginger,andpepperflakestotheskilletandcookuntiltheonionistranslucent,3to5minutes.Addtheonionmixturetothebowlwiththezucchini.

Addthespinachtotheskilletandcook,stirringoften,untiljustwilted,2to3minutes.Addthespinachtothezucchiniandonionmixture.

Heattheremaining2tablespoonsoilintheskilletovermediumheatuntilshimmering.Addthetofuandcook,stirring,untilheatedthrough,3to5minutes.Addthetofutothezucchinimixture.Seasonwiththesalt,stirinthechoppedcilantro,andserve.

Nutritional analysis per serving: Calories: 320, Fat: 23 g, Saturated Fat: 3.5 g,Cholesterol:0mg,Fiber:8g,Protein:14g,Carbohydrates:20g,Sodium:340mg

LUNCH

Dr.Hyman’sSuperSaladBar

Whygotoasaladbarwhenyoucancreateyourownathome?Asalways,preparationisthe key to a successful detox. To get our kitchens and ourselves prepared to enjoy adelicious salad from home, be sure to take a little time to set up your own salad barfixings.Here’swhattodo:

Washandcutveggies intoconvenientsalad-sizebitsandstore theminsealedglasscontainers all in one location in your refrigerator.Cut enough for 2 to 3 days andrepeatthroughoutthe10daysasneededforfreshness.Adddifferentveggiesatleasttwiceaweekforvariety.Makeasaladforlunchthenightbeforesoyoucangrab-and-goonyourwayoutthedoor.Storedressinginaseparatecontainer.Storeitemsnotrequiringrefrigerationinsmallglassjars,preferablyonasingleshelfsothey’reeasytofind.Toastedandrawnutsandseedsstayfreshforweeksatroomtemperaturewhensealedinglassjars.Ready, set,prep:Pickavarietyof items from the listbelowandadd them toyourshopping list each week. Start by choosing your greens. Consider mixing varioustypes of greens—I like having some romaine with arugula to balance out texture.(Skip iceberg lettuce; it is hardly green and has almost no nutrients.)Then chooseyourveggies,protein,healthyfats,anddressing.Selectdifferentoptionseachdaytokeepyourpalatehappy.

GREENS(2CUPSPERSALAD)

ArugulaSpinach(organicwhenpossible)RomaineWatercressKaleMixedbabygreens

VEGETABLES(1TO2CUPSPERSALADEXCEPTASNOTED)

Cucumbers(organicwhenpossible)Bellpeppers:red,green,yellow(organicwhenpossible)Sprouts:sunflower,peashoots,clover,etc.Tomatoes:grape,cherry(organicwhenpossible)CarrotsBroccoliCauliflowerCabbage:red,napa,etc.MushroomsSnappeas(organicwhenpossible)SteamedasparagusArtichokehearts(packedinwateringlassjars)Heartsofpalm(packedinwateringlassjars)Zucchini

RoastedeggplantRoastedorsteamedbeets(¼to½cup)Redonions(¼to½cup)Scallions(¼to½cup)Herbs:parsley,basil,oregano,dill,cilantro,mint,oregano,etc.(¼cupfreshand/or1teaspoondried)

PROTEIN(4TO6OUNCES)

Canned fish (inwater): salmon, sardines, herring, etc. (Skip tuna; it has toomuchmercury.)Chicken(bakedorroasted)Turkey(bakedorroasted)TofuTempehHard-boiledeggs(2)Cookedshrimporotherseafood

HEALTHYFATS(CHOOSEONE)

Avocado(¼to½)Nuts,raw:almonds,cashews,walnuts,hazelnuts,pecans,etc.(¼cup)Seeds,raw:flax,chia,hemp,sunflower,pumpkin,sesame,etc.(¼cup)Kalamataolives(¼cup)

DRESSING(1TO2TABLESPOONSPERSALAD)

Startbymixingoil(extra-virginoliveoil,flaxseedoil,walnutoil,oravocadooil)andfreshlemonorlimejuiceorvinegar(oracombination)ataratiooftwo-thirdsoiltoone-thirdlemonorvinegar.Whiskinanyofthesetotaste:

DijonmustardSeasonings, including salt and black pepper; fresh or dried herbs such as basil,oregano,orrosemary;andmincedgarlicoronion.Forcreamydressing,addavocadoortahini(sesamepaste).

BLANCHEDASPARAGUSWITHSOFT-BOILEDEGGS

I love anchovies. Contrary to popular belief they don’t taste “fishy” but rather slightlysavoryandsalty.Alittleanchovypacksalotofflavor,soyoudon’tneedmanytogetaburstofflavorfromtheseheart-healthyfish.

Serves:4

PrepTime:5minutes

CookTime:10minutes

8largeomega-3eggs

seasalt

2poundsasparagus,trimmed

¼cuphalvedNiçoiseolives

4oil-packedanchovyfillets,coarselychopped

2tablespoonsextra-virginoliveoil

¼cuproughlychoppedfreshbasil

¼teaspoonfreshlygroundblackpepper

Puttheeggsinalargesaucepanandaddenoughcoldwatertocoverby1inch.Bringthewatertoaboilovermediumheat;removefromtheheatandcover.Letstandfor2minutes(seeNote).Useaslottedspoontotransfertheeggstoabowl;reservethehotwaterinthepan.Covertheeggswithcoldwaterandsetaside.

Returnthewaterinthepantoaboilovermedium-highheatandadd2teaspoonssalt.Addtheasparagusandcookuntilbrightgreenandalmostcrisp-tender,about4minutes.Drainandarrangeinasinglelayeronfourservingplates.Scattertheolivesandanchoviesevenlyovertheasparagus.

Lightlycrack2eggsovereachbedofasparagusandscoopthemout,lettingtheyolksrunover theasparagus.Sprinkletheeggswithapinchofsalt.Drizzle theoliveoilovereachservingandscatterthebasilleavesontop.Sprinklewiththeblackpepperandserve.

Note:Ifyoupreferafirmeregg,leavetheeggsinthehotwaterfor3minutesformedium-boiledand8minutesforhard-boiled.

Nutritional analysis per serving: Calories: 281, Fat: 19 g, Saturated Fat: 4 g,Cholesterol:363mg,Fiber:5g,Protein:18g,Carbohydrates:12g,Sodium:507mg

CHERRYTOMATOANDTOFUSALAD

Thissaladgetsbetterthelongeritsits,asthetofusoaksupthedressingandtomatojuices.Itislovelyservedonabedofpepperyarugulaleaves.

Serves:4

PrepTime:10minutes,plusrestingtime

2teaspoonsgluten-free,low-sodiumtamari

2teaspoonstoastedsesameoil

1teaspoonbalsamicvinegar

2tablespoonsextra-virginoliveoil

3pintscherryorgrapetomatoes,halved

3tablespoonsrawpumpkinseeds

2teaspoonssesameseeds

1(14-ounce)packagenon-GMOextra-firmtofu,drainedandcutinto1-inchcubes

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

1avocado,pitted,peeled,andchopped

¼cupjuliennedfreshmint

Inalargebowl,combinethetamari,sesameoil,andbalsamicvinegar.Whiskintheoliveoil.

Add the tomatoes to the bowl, stirring to combine with the dressing. Stir in thepumpkinandsesameseeds.

Addthetofucubesandseasonwiththesaltandblackpepper.Gentlytoss.Letsitfor30minutesatroomtemperature,sothetofuabsorbsthedressing.(Thesaladcanalsositintherefrigerator,covered,forupto1daypriortoserving.)

Topwiththechoppedavocadoandmintandserve.

Nutritional analysis per serving: Calories: 350, Fat: 26 g, Saturated Fat: 3.5 g,Cholesterol:0mg,Fiber:7g,Protein:15g,Carbohydrates:17g,Sodium:310mg

THAITOFUANDAVOCADOSALADWITHCHILE-LIMEDRESSING

Lookfororganic,extra-firmtofu,whichhasapleasingchewytextureandwillalsosoakupthedressingreallywell.

Serves:4

PrepTime:15minutes,plusrestingtime

1(14-ounce)packagenon-GMOextra-firmtofu,drainedandcutinto½-inchcubes

¼teaspoongroundturmeric

2tablespoonsextra-virginoliveoil

1tablespoonfreshlimejuice

1tablespoonThaifishsauce

pinchredpepperflakes

2cupsshreddednapaorgreencabbage

1cupthinlyslicedcucumber

4plumtomatoes,cutintoeighths

¼cupthinlyslicedredonionorshallot

½cuproughlychoppedmixedfreshherbs(suchascilantro,mint,and/orbasil)

2tablespoonssliveredorslicedalmonds

½avocado,pitted,peeled,anddiced

Placethetofuinalargesaladbowlandsprinklewiththeturmeric.Tosswelltocombine.Setaside.

In a small bowl,whisk together the olive oil, lime juice, fish sauce, and red pepperflakes.Pourhalfofthedressingoverthetofuandsetasidefor30minutestoallowittomarinatewhileyoucutupthevegetables.Setasidetheremainingdressing.

Add the cabbage, cucumber, tomatoes, and onion to the tofu. Add the remainingdressing to the salad and toss well to combine. Garnish with the herbs, almonds, andavocadoandserve.

Nutritional analysis per serving: Calories: 240, Fat: 17 g, Saturated Fat: 3 g,Cholesterol:0mg,Fiber:5g,Protein:13g,Carbohydrates:11g,Sodium:370mg

BRUSSELSSPROUTSANDBROCCOLISLAWWITHSEAREDSCALLOPS

Ounceforounce,broccolistemshavethesamenutritionastheflorets.Whenyoueatrealfood you can be sure that for themost part, thewhole food can be consumed andwillprovidenutritionthatourbodiescanusetoflourish.

Serves:4

PrepTime:15minutes

CookTime:10minutes

1poundBrusselssprouts,trimmed

1¾poundsbroccoli,stemspeeled,floretscutintobite-sizepieces

¼cupjuliennedfreshbasil

¼cupfreshlemonjuice

4tablespoonsbalsamicvinegar

3tablespoonsextra-virginoliveoil

seasaltandfreshlygroundblackpepper

16largeseascallops,patteddry,toughmusclesdiscarded

Fit the shreddingblade intoa foodprocessor.Process theBrussels sprouts andbroccolistems until finely shredded. Transfer to a large bowl. Add the basil, lemon juice, 2tablespoonsofthevinegar,1tablespoonoftheoil,¼teaspoonsalt,andapinchofblackpepper.Tossuntilmixedwell.Settheslawaside.

Heat1tablespoonoftheoilinalargeskilletoverhighheatuntilshimmering.Seasonthe scallopswith¼ teaspoonsalt and½ teaspoonblackpepper.Add the scallops to theskilletinasinglelayerwithoutcrowding;workinbatches,ifnecessary.Cookuntildarkbrown on the bottom, 1 to 2 minutes, and then flip and brown the other side, 1 to 2minutesmore.Transfertoaplate.

Addtheremaining1tablespoonoil to theskilletandheatuntilshimmering.Addthebroccolifloretsinanevenlayer.Sprinklewithapincheachofsaltandblackpepper.Add2tablespoonsofwater,cover,andcookuntilthebroccoliiscrisp-tenderandbrownedonthebottom,about3minutes.Transfertotheslaw.

Add the remaining 2 tablespoons vinegar to the skillet and simmer until slightlythickened,about30seconds.Toserve,dividetheslawamongfourservingplates,topwith4scallopsperplate,anddrizzlewiththereducedbalsamic.

Nutritional analysis per serving: Calories: 325, Fat: 13 g, Saturated Fat: 2 g,Cholesterol:37mg,Fiber:10g,Protein:29g,Carbohydrates:30g,Sodium:570mg

FENNELSALADWITHROASTCODFILLETS

Codisoneofmyfavoritefishbecauseitismildyetfirmandflaky,soitcantakeontheflavorsofyourmeal,makingforagreatcanvas.Enjoythehealthbenefitsofcodinthiseasy-to-make,delicioussalad.

Serves:4

PrepTime:10minutes

CookTime:30minutes

2fennelbulbs,trimmedandjulienned

4tablespoonsplus1teaspoongrapeseedoil

seasaltandfreshlygroundblackpepper

2bellpeppers(redand/oryellow),seededandjulienned

1largeyellowonion,cutinto8wedges

2tablespoonssweetpaprika

2(12-ounce)wild-caughtcodfillets

1tablespoonsextra-virginoliveoil

1tablespoonbalsamicvinegar

1teaspoonDijonmustard

2smallheadsBostonlettuce,roughlytorn

Preheattheovento450°F.Linetworimmedbakingsheetswithaluminumfoil.

Inamediumbowl,tossthefennelwith2tablespoonsofthegrapeseedoil,½teaspoonsalt,andapinchofblackpepper.Spreadevenlyononeofthelinedbakingsheets.

Putthebellpeppersandonionsinthesamebowlandtosswithanother2tablespoonsgrapeseedoil,½ teaspoonsalt,andapinchofblackpepper.Spreadevenlyon theotherlinedbakingsheet.

Roastthefennelonthebottomrackoftheovenandthebellpeppersandonionsonthemiddlerackuntilthefennelhasbrownedonthebottom,12to15minutes.Giveallofthevegetablesatosstopreventburningandcontinuetocookuntiltheyareallgoldenbrown,another5to7minutes.Removefromtheoven,transfertoalargebowl,andsetaside.

Inasmallbowl,whiskthepaprikainto¼cupcoldwater.

Remove the foil and brush one of the baking sheetswith the remaining 1 teaspoongrapeseedoilandplacethecodfilletsonthesheet.Bastewithabouthalfof thepaprikamixture. Roast until the cod is opaque throughout, basting again with the remainingpaprikamixturehalfwaythrough.Fishtypicallytakesabout12minutestocookperinch

ofthickness.

Whilethefishisbaking,whisktogethertheoliveoil,vinegar,mustard,andapinchofsaltinasmallbowl.Addtothebowlofroastedvegetablesandtosstocoat.

Dividethelettuceamongfourservingplatesandtopwiththeroastedvegetables.

When the fish is done, use a fork to gently flake the fillets into bite-size pieces.Arrangethecodontopofthefennelsaladandserve.

Nutritional analysis per serving: Calories: 410, Fat: 21 g, Saturated Fat: 2.5 g,Cholesterol:75mg,Fiber:9g,Protein:30g,Carbohydrates:23g,Sodium:490mg

GREEKSALADWITHSPANISHMACKEREL

This salad ismade for your 10-DayDetoxDiet because it contains ingredients that arepowerfuldetoxificationagents.Onion,oregano,lemon,mackerel,oliveoil,andvegetablescontainpotentnutrientstoboostyourmetabolism.

Serves:4

PrepTime:15minutes

CookTime:5minutes

1tablespoonmincedfreshoregano

¼cupextra-virginoliveoil

4(6-ounce)bonelesswildSpanishmackerelfillets

seasaltandfreshlygroundblackpepper

2largeheadsromainelettuce,chopped

¾cupdicedheirloomtomatoes

1cucumber,diced

1largeyellowbellpepper,seededandverythinlysliced

¼redonion,verythinlysliced

½cuppittedKalamataolives

¼cupfreshlemonjuice

Heatawell-seasonedstovetopgrillpanovermediumheat.

Inalargebowl,whiskthechoppedoreganointotheoil.

Rub1tablespoonof theoregano-oilmixtureallover themackerelfillets.Seasonthefilletswith½teaspoonsaltand¼teaspoonblackpepper.Placethefilletsonthehotgrillpan and grill until the flesh is just opaque throughout, about 5 minutes, turning onceduringgrilling.Transfertoacuttingboardandcuteachfilletintothirds.

Add the lettuce, tomatoes,cucumber,bellpepper,onion,andolives to the remainingoregano-oilmixture.Sprinklewithapincheachofsaltandblackpepper.Tossuntilwellcoated.Addthelemonjuiceandtossagain.Dividethesaladamongfourservingplates,topwiththegrilledmackerel,andserve.

Nutritional analysis per serving: Calories: 460, Fat: 29 g, Saturated Fat: 5 g,Cholesterol:130mg,Fiber:4g,Protein:36g,Carbohydrates:15g,Sodium:550mg

MUSTARDGREENSWITHGRILLEDSALMON

Iloveanyrecipethathaslemonorlimejuicefortheflavor-enhancingeffectsithasontheentiremeal, so the fact that this recipehasbothmakes ita favorite inmyhome. Ifyouprefer, feel free to substitute any hearty greens for themustard greens, such as kale orturnipgreens.

Serves:4

PrepTime:25minutes

CookTime:10minutes

juiceof1lemon,plusgratedzestof½lemon

juiceof2limes,plusgratedzestof1lime

2½tablespoonsextra-virginoliveoil

seasaltandfreshlygroundblackpepper

1to2largebunchesmustardgreens,roughlytorn

½cupparsleyleaves

¼smallredonion,thinlysliced

coconutoil,forcoatinggrill

1tablespoonDijonmustard

4(4-to6-ounce)boneless,skin-onwildsalmonfillets

Inasmallbowl,whisktogetherthecitrusjuicesandzests.

Inaseparatesmallbowlpreparethedressingbywhiskingtogether2tablespoonsofthecitrusmixture,theoliveoil,¼teaspoonsalt,andapinchofblackpepper.

Placethegreensinalargebowl,addthedressing,andgentlymassagethegreenswithyourhandsuntilthesaladhaswiltedtoalmosthalfitsoriginalsize,2to3minutes.Stirintheparsleyandonionandsetaside.

Prepare the grill formedium tomedium-highheat, or heat awell-seasoned stovetopgrill pan overmedium-high heat. Lightly coat the grill or grill panwith coconut oil topreventsticking.

Inasmallbowl,whisktogetherthemustard,remainingcitrusmixture,and¼teaspooneachsaltandblackpepper.Usingaspoonorabrush,spreadthemustardmixtureoverthefleshsideofthesalmonfillets.Placethesalmonfillets,skin-sideup,onthegrillorgrillpan.Cooktothedesireddoneness,4to5minutesperside.

Dividethesaladamongfourservingplates,placeafilletoneachplate,andserve.

Nutritional analysis per serving: Calories: 290, Fat: 16 g, Saturated Fat: 2 g,

Cholesterol:60mg,Fiber:6g,Protein:27g,Carbohydrates:11g,Sodium:480mg

SHRIMPANDSNOWPEASALAD

This salad celebrates one of my favorite low-glycemic vegetables—jicama. Jicama(pronounced hee-ka-ma) is a nutrition powerhouse of fiber, potassium, vitamin C, andotherantioxidants.Italsocontainsthefiberinulin,whichisaprebioticthathelpsnourishour intestinal tract, allowing for healthy gut flora to flourish. A healthymicrobiome isimportantforimmunity,diseaseprevention,mood,andevenkeepingcravingsaway.

Serves:4

PrepTime:30minutes,plusmarinatingtime

CookTime:5minutes

½teaspoonseasalt

1poundsnowpeas,trimmedandjulienned

1poundmediumshrimp,peeledanddeveined

2teaspoonsgratedfreshlimezest

1cupfreshlimejuice(from8to10limes)

¼cupextra-virginoliveoil

1or2redchiles(suchasAnaheimorFresno),seededandminced

1smallshallot,thinlysliced

½cupchoppedjicama

⅓cupchoppedfreshcilantro

Bringa5-quartpotofwatertoaboiloverhighheat.Add¼teaspoonofthesalt.

Add thepeas to theboilingwaterandcookuntilbrightgreenyet still crisp,about1minute.Remove thepeas from theboilingwaterusinga strainer, transfer toacolander,andimmediatelyrinsewithcoldwateruntilcooled.Keepthewaterboiling.

Line a rimmed baking sheetwith paper towels and spread the peas onto the bakingsheet.Patdryandsetaside.

Setupanicebathbyplacingabout6cupsoficeand2cupsofcoldwaterinalargebowl.

Addtheshrimptotheboilingwater.Coverthepot,turnofftheheat,andlettheshrimpcookfor1minuteoruntiltheyareopaqueandslightlypink.

Usingaslottedspoon,transfertheshrimptotheicebathandletsit5minutestocool.Cuttheshrimpinhalflengthwise.

Combine the limezest, juice,oil, chiles, shallot, and remaining¼ teaspoon salt ina

large bowl and stir.Add the cooled shrimp to the lime juicemixture, toss to combine,cover,andrefrigerateforatleast30minutestomarinate.

Whenready toserve,add thesnowpeas, jicama,andcilantro to theshrimpmixture,andtosstocombine.Divideamongfourservingplatesandserveimmediately.

Nutritional analysis per serving: Calories: 330, Fat: 16 g, Saturated Fat: 2 g,Cholesterol:215mg,Fiber:4g,Protein:27g,Carbohydrates:20g,Sodium:660mg

NIÇOISESALADWITHPOACHEDSALMON

ThereisnothingIenjoymorethansharingamealwithfriendsandfamily,especiallyontheweekend.Sundaybrunchisagreattimetoconnectwiththepeopleyoulove,andthissaladiseasytomake,satisfying,anddeliciousforthosespecialmoments.

Serves:4

PrepTime:25minutes

CookTime:20minutes

4largeomega-3eggs

1(9-ounce)packagefrozenartichokehearts,thawed

8ouncesharicotsverts,trimmed

1lemon,thinlysliced

3to4parsleysprigs

4(4-to6-ounce)boneless,skin-onwildsalmonfillets

seasaltandfreshlygroundblackpepper

5oil-packedanchovyfillets

2tablespoonsanchovyoilorextra-virginoliveoil

1½tablespoonscidervinegar

8to10Bibblettuceleaves

1pintcherryorgrapetomatoes,halved

¼cupKalamataolives,pitted

Puttheeggsinalargesaucepanandaddenoughcoldwatertocoverby1inch.Bringthewater to a boil over medium heat, remove from the heat, and cover. Let stand for 12minutes. Transfer the eggs to a bowl using a slotted spoon and coverwith coldwater.Whentheeggshavecooled,peelthemandcutthemintohalves.Setaside.

Bring thewaterback toaboilovermediumheat.Addtheartichokeheartsandcookuntiltender,about5minutes.Usingaslottedspoon,transfertheartichokeheartstoasmallbowl.Add theharicotsverts to theboilingwater andcookuntil tender,2 to3minutes.Prepareawaterbathwhilethebeanscookbyfillingabowlwithhalficecubesandhalfcoldwater.Drainthebeansandaddthemtothewaterbath.

Pour1inchofwaterintoalargeskillet,alongwiththelemonslicesandparsley.Bringthewatertoaboiloverhighheat.Seasonthesalmonfilletswithapinchofsaltandgentlyaddthem,skin-sidedown,tothewater.Cover,reducetheheattomedium,andcooktothedesireddoneness,about8minutes.Carefully remove thesalmonfromthewaterandsetaside.

Finelydiceoneof theanchovies andplace ina smallbowl.Add theoil, vinegar,¼teaspoonsalt,and½teaspoonblackpepperandwhisktocombinealloftheingredients.

Linealargeplatterwithlettuceleavesandtopwiththeartichokehearts,haricotsverts,eggs, tomatoes, olives, and the remaining 4 anchovy fillets. Pour the dressing over thevegetablesontheplatter.Placethepoachedsalmonontopofthesaladandserve.

Nutritional analysis per serving: Calories: 251, Fat: 17 g, Saturated Fat: 3 g,Cholesterol:228mg,Fiber:7g,Protein:12g,Carbohydrates:16g,Sodium:564mg

SALMONSALADWRAPS

When you trade a less nutritious food for a higher-quality food without losing thepersonalityof thedish, I call it a “swap.” In this recipe, swap that blood sugar–spikingflourtortillaforcrispbutterlettucetoenjoyalow-glycemicmealthatsatisfiesbothyourtastebudsandyourwaistline.

Serves:4

PrepTime:20minutes

CookTime:5minutes

1teaspoonseasalt

juiceof1lemon

2(8-ounce)boneless,skinlesswildsalmonfillets

1largeyellowbellpepper,seededandfinelychopped

2tablespoonsfinelychoppedredonion

1tablespoonfinelychoppedjalapeño

1tablespoonrinsedcapers,finelychopped

3tablespoonsfreshlimejuice

1tablespoonextra-virginoliveoil

2tablespoonsfinelychoppedfreshcilantro

12butterlettuceleaves

2avocados,pitted,peeled,andsliced

Inalargeskillet,bring6cupsofwaterand½teaspoonofthesalttoaboiloverhighheat.Add the lemon juice.Gently slide the salmon fillets into theboilingwater.Reduce toalowsimmerandpoachuntil thesalmoniscookedthroughandopaque,about5minutes.Removefromthewaterandsetasidetocooltoroomtemperature,5to10minutes.Whencooled,flakeintosmallpieces.

Meanwhile, in a large bowl, combine the bell pepper, onion, jalapeño, capers, limejuice, oil, and remaining ½ teaspoon salt and mix well. Let the salad stand while thesalmoncooksandcools.Thengentlyfoldthesalmonandcilantrointothesalad.

Divide the lettuce leavesamongfourservingplates.Thendivide thesalmonmixtureinto 12 portions and spoon a portion onto each leaf. Top the salmonmixture with theslicedavocado,foldthelettucearoundthesalmonandavocadotoformawrap,andthenserveseam-sidedown.

Nutritional analysis per serving: Calories: 370, Fat: 26 g, Saturated Fat: 4 g,Cholesterol:60mg,Fiber:8g,Protein:25g,Carbohydrates:14g,Sodium:550mg

SEAWEEDSALADWITHPOACHEDSHRIMP

Youcan substitute1poundof squid for the shrimp.Buy it cleaned, thencut thebodiesinto¼-inch-thickringsandthetentaclesinhalf lengthwise.Cookjustuntil thetentaclescurl and stiffen, about 30 seconds.Drain and immediately rinse under coldwater untilcool.

Serves:4

PrepTime:10minutes

CookTime:3minutes

1cupshreddeddriedwakameseaweed

1cupshreddeddriedkombuseaweed

1poundlargeshrimp,peeledanddeveined

3tablespoonsgluten-free,low-sodiumtamari

2tablespoonsapplecidervinegar

1tablespoontoastedsesameoil

1teaspoonfreshlygratedhorseradish

2celeryribs,thinlysliced

1scallion,thinlysliced

1tablespoonroastedsesameseeds

2avocados,pitted,peeled,andsliced

Placetheseaweedsinalargebowlandaddenoughcoldwatertocoverby3inches.Letstanduntiljustsoftened,about10minutes.Drainwell.

Bringamediumsaucepanofwatertoaboiloverhighheat.Addtheshrimpandcookuntiljustopaquethroughout,about3minutes.Drainandrinseundercoldwateruntilcool.

Inaseparatelargebowl,combinethetamari,vinegar,sesameoil,andhorseradishandmix well. Stir in the seaweed, celery, scallion, and cooled shrimp. Sprinkle with thesesameseeds.

Dividethesaladamongfourplates,topwiththeslicedavocado,andserve.

Nutritional analysis per serving: Calories: 320, Fat: 20 g, Saturated Fat: 3 g,Cholesterol:145mg,Fiber:11g,Protein:20g,Carbohydrates:18g,Sodium:500mg

ALMONDCHICKENSALAD

Radicchio, an Italian lettuce, adds beautiful color to this zesty salad. Radicchio is bestwhen fresh and in season, from January throughApril.However,mostmarkets carry ityear-round,soyoushouldn’thaveanytroublefindingit.

Serves:4

PrepTime:20minutes

CookTime:8minutes

¹/³cupslicedalmonds

4(4-ounce)thin-cutchickencutlets

¼cupplus2tablespoonsextra-virginoliveoil

½teaspoonseasalt

gratedzestandjuiceof2limes

2smallshallots,minced

2teaspoonschilipowder

1teaspoonpaprika

1headromainelettuce,roughlytorn

1headradicchio,shredded

½headnapacabbage,shredded

2carrots,peeledandshavedintostrips

Preheattheovento450°F.

Toastthealmondsinasmallskilletovermediumheat,stirringfrequently,untilgoldenbrown,2to4minutes.

Heatawell-seasonedstovetopgrillpanoverhighheat.Rubthechickencutletswith2tablespoonsoftheoilandseasonwith¼teaspoonofthesalt.Workinginbatches,placethechickenonthegrillpanandcookfor2to3minutesperside.Transferthechickentoacuttingboardandletcool.Oncecool,sliceeachchickencutletintostrips.

Inasmallbowl,whisktogethertheremaining¼cupoil,limezestandjuice,shallots,chilipowder,paprika,andremaining¼teaspoonsalt.

Inalargebowl,combinethelettuce,radicchio,cabbage,andcarrotsandtosswiththevinaigrettetocoatevenly.Arrangethewarmchickenstripsoverthesaladandgarnishwithtoastedalmonds.Serve.

Nutritional analysis per serving: Calories: 435, Fat: 28 g, Saturated Fat: 4 g,Cholesterol:109mg,Fiber:7g,Protein:38g,Carbohydrates:15g,Sodium:534mg

CAESARSALADWITHGRILLEDCHICKEN

ThisversionofCaesarsaladusesahard-boiledegginthedressinginsteadoftheclassicraweggyolk.Thecookedeggwhites,dicedandaddedtothesalad,addextraprotein.

Serves:4

PrepTime:20minutes

CookTime:15minutes

4(4-to6-ounce)boneless,skinlesschickenbreastsorthighs

2garliccloves,1thinlyslicedand1minced

5tablespoonsextra-virginoliveoil

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

1largeomega-3egg

2teaspoonsDijonmustard

½teaspoonanchovypaste

¼teaspoonWorcestershiresauce

2tablespoonsfreshlemonjuice

1headromainelettuce,cutinto2-inch-widestrips

Inalargebowl,combinethechicken,slicedgarlic,1tablespoonoftheoliveoil,thesalt,andtheblackpepper.Coverandmarinateforatleast15minutesintherefrigerator.

Puttheegginasmallsaucepanandaddenoughcoldwatertocoverby1inch.Bringtoaboilovermediumheat,removefromtheheat,andcover.Letstandfor10minutes.Usingaslottedspoon,transfertheeggtoabowlandcoverwithcoldwater.Whencooled,peeltheegg.Separatetheyolkfromthewhite.Dicethewhiteandsetaside.

Inasmallbowl,useaforktomashtheeggyolkwiththemincedgarlic,Dijonmustard,anchovypaste,andWorcestershiresauceuntilwellcombined.Whiskinthelemonjuice.Drizzle in theremaining4 tablespoonsoil,whiskingasyoudrizzle,until thedressingisfullycombined.

Heatawell-seasonedstovetopgrillpanorgrilltomedium-high.Grillthechickenuntilit is firm to the touch and cooked through, about 6 minutes per side (the internaltemperatureshouldreach165°F),turningonceduringcooking.Transferthechickentoacuttingboardandletrestfor5minutes.Thinlyslicethechickenacrossthegrain.

Place the lettuce ina largebowl,add thedressing,and tosswell tocoatevenly.Topwiththeslicedchicken,garnishwiththedicedeggwhite,andserve.

Nutritional analysis per serving: Calories: 330, Fat: 22 g, Saturated Fat: 3 g,Cholesterol:129mg,Fiber:3g,Protein:28g,Carbohydrates:7g,Sodium:428mg

CHICKENSALADINENDIVECUPS

This is a great way to use up leftover cooked chicken. If you don’t have any cookedchickenonhand,grillorpoach1poundofboneless,skinlesschickenbreasts,cool,thencutintobite-sizepieces.

Serves:4

PrepTime:20minutes

1avocado,peeledandpitted

¼cupfreshparsleyleaves,plusextraforgarnish

¼cupfreshmintleaves,plusextraforgarnish

¼cupfreshlemonjuice

1teaspoonanchovypaste

seasaltandfreshlygroundblackpepper

1poundcookedboneless,skinlesschickenbreasts,cutinto½-inchcubes

4celeryribs,finelydiced

1shallot,finelychopped

2Belgianendives,leavesseparated

In a food processor or blender, puree the avocado, parsley, mint, lemon juice, 2tablespoonsofwater,anchovypaste,½teaspoonsalt,and¼teaspoonblackpepperuntilsmooth.Transfertoalargebowl.

Add the chicken, celery, shallot, a pinch of salt, and¼ teaspoon black pepper. Folduntilwellmixed.

To serve, divide the chicken salad among the endive leaves (approximately 10 perperson)andgarnishwithadditionalparsleyandmint.

Nutritional analysis per serving: Calories: 260, Fat: 11 g, Saturated Fat: 1.5 g,Cholesterol:65mg,Fiber:12g,Protein:25g,Carbohydrates:19g,Sodium:550mg

PAN-ROASTEDCHICKENTHIGHSWITHCELERYSALADANDMUSTARDVINAIGRETTE

Prepare this hearty salad a fewhours aheadof timeand store it in the refrigerator.Theflavorsreallycometogether,andthesaladonlygetsbetterwithtime.

Serves:4

PrepTime:20minutes

CookTime:20minutes

2anchovyfillets,minced

1½tablespoonsfreshlemonjuice

1teaspoonDijonmustard

1½teaspoonsceleryseeds

3tablespoonsextra-virginoliveoil

1poundceleryheartswithleaves,thinlysliced

10to12radishes(about8ounces),julienned

3scallions,chopped

1tablespooncoconutoil

1poundboneless,skinlesschickenthighs

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

Inasmallbowl,combinethemincedanchovies,lemonjuice,mustard,and1teaspoonoftheceleryseed.Whiskintheoliveoiltoemulsifythedressing.

Inalargebowl,combinethecelery,radishes,andscallions.Drizzlethedressingoverthesaladandtoss.Letthesaladsitwhileyoumakethechicken.

In a large nonstick sauté pan, warm the coconut oil over medium-high heat untilshimmering.Seasonthechickenthighswiththesaltandblackpepper.Addthechickentothepanandsauté,turningoccasionally,untilfullycooked,16to18minutes,dependingonthickness.Cutintooneofthethickestchickenthighstocheckfordoneness;theinternaltemperatureshouldbe165°Fandthejuicesshouldrunclear.Removethechickenfromthepanandsprinklewiththeremaining½teaspoonceleryseed.

Toserve,dividethesaladamongfourplatesandtopeachwithachickenthigh.

Nutritional analysis per serving: Calories: 280, Fat: 19 g, Saturated Fat: 6 g,Cholesterol:110mg,Fiber:3g,Protein:23g,Carbohydrates:6g,Sodium:400mg

WALDORFSALADWITHSMOKEDPAPRIKA

Most commercialmayonnaise on themarket is ladenwith preservatives, additives, andevensweetenersthatarenotnecessaryandthusmakemayoajunkfood.Makeyourownmayofromorganicomega-3eggs(seehere;it’seasierthanyouthink!)ortryVegenaise,aneggless“mayo”madefromcanolaoil.

Serves:4

PrepTime:30minutes,pluschillingtime

CookTime:10minutes

1teaspoondriedrosemary

1teaspoondriedthyme

½teaspoonseasalt

½teaspoonfreshlygroundblackpepper

1poundthin-cutchickencutlets

2largeceleryribswithleaves,thinlysliced

2scallions,chopped

1redbellpepper,seededandchopped

½cupchoppedwalnuts

3tablespoonsMayonnaise(here)orVegenaise

1tablespoonfreshlemonjuice

1teaspoonsmokedpaprika

4cupsmixedsaladgreens

Fillaskilletwith2inchesofwater.Addtherosemary,thyme,and¼teaspooneachofthesaltandblackpepperandbringtoaboiloverhighheat.Addthechicken.Cover,reducetheheattomedium,andcookuntildone,about10minutes.Transferthechickencutletstoabowlandletthemcool.Reserve2tablespoonsofthecookingliquid.

Cut or shred the cooled chicken into small pieces. Add the celery, scallions, bellpepper,andwalnutstothechicken.

Inasmallbowl,whisktogetherthereservedpoachingliquid,mayonnaise,lemonjuice,paprika,andtheremaining¼teaspooneachsaltandblackpepper.Addthedressingtothechickenmixture,stirringtocombine.Coverandrefrigeratefor2to3hourstoallowtheflavorstomingle.

Toserve,dividethesaladgreensamongfourplatesandtopwiththechickensalad.

Nutritional analysis per serving: Calories: 320, Fat: 21 g, Saturated Fat: 2.5 g,

Cholesterol:75mg,Fiber:3g,Protein:28g,Carbohydrates:7g,Sodium:510mg

TANDOORILETTUCECUPSWITHCUMINSAUCE

This is aheartymealpackedwithhealing spices that cool inflammation throughout thebody.Don’tletthelettucedeceiveyou—youwillbeenergizedandsatisfiedforhoursafterenjoyingthisIndiandish.

Serves:6

PrepTime:25minutes,plusmarinatingtime

CookTime:20minutes

2tablespoonsfreshlemonjuice

4scallions,thinlysliced

3tablespoonschoppedfreshginger

1tablespoonpaprika

2½teaspoonsgroundcumin

½teaspoonseasalt

¼teaspooncayennepepper

2poundsboneless,skinlesschickenthighs,cutinto1½-inchpieces

2to3tablespoonsextra-virginoliveoil

1redbellpepper,seededandcutinto½-inch-thickstrips

1yellowbellpepper,seededandcutinto½-inch-thickstrips

1smallredonion,halvedandthinlysliced

½cupMayonnaise(here)orVegenaise

gratedzestandjuiceof1lime

1smallheadBostonlettuce,leavesseparated

cilantrosprigs,forgarnish

In a largebowl, combine the lemon juice, scallions, ginger, paprika, 2 teaspoonsof thecumin,¼teaspoonofthesalt,andthecayenneandmixwell.Addthechickenandtosstocoat.Coverandmarinateforatleast20minutesandupto2½hoursintherefrigerator.

Heat a well-seasoned stovetop grill pan over medium-high heat. Brush with 1tablespoonoftheoil.Removethechickenfromthemarinadeandgrillthechicken,turningoccasionally, until no longer pink in the center, 8 to 10 minutes. Work in batches ifnecessary,addingmoreoiltothepanifneeded.Transferthecookedchickentoaplate.

Meanwhile,preheatthebroiler.Onalargerimmedbakingsheet,tossthebellpeppersandonionwiththeremaining1tablespoonoil.Broiluntilfork-tender,12to15minutes,

tossingoncetoensureevencooking.

In a small bowl, whisk together the mayonnaise, lime zest and juice, remaining ½teaspooncumin,andremaining¼teaspoonsalt.

Toserve,haveguestswrapchickenandvegetablesinlettuceleavesandtopwithcuminsauceandcilantrosprigs.

Nutritional analysis per serving: Calories: 400, Fat: 28 g, Saturated Fat: 4.5 g,Cholesterol:150mg,Fiber:1g,Protein:30g,Carbohydrates:5g,Sodium:430mg

CHICKENSATAYWITHCUCUMBERSALAD

Sesame-Coconut Curry Sauce is the perfect accompaniment for these Thai-inspiredchicken skewers, and the cucumber salad provides a cool, crisp crunch.Youwill needeightwoodenorbambooskewersforthisrecipe;soaktheminwarmwaterforatleast15minutesbeforecookingsothattheydon’tburn.

Serves:4

PrepTime:25minutes

CookTime:15minutes

1tablespoonThaifishsauceorgluten-free,low-sodiumtamari

1tablespoonplus2teaspoonsfreshlimejuice

1largeshallot,minced

2garliccloves,minced

1teaspoonmincedfreshginger

¼teaspoongroundturmeric

1½poundsboneless,skinlesschickenthighs,cutinto1-inch-thickstrips

8ouncesgreenbeans,trimmedandhalved

1smallhothouseorEnglishcucumber,peeled,halvedlengthwise,andthinlysliced

½smallredonion,thinlysliced

2teaspoonsextra-virginoliveoil,plusextraifneededforbakingsheet

¼teaspoontoastedsesameoil

¼teaspoonseasalt

Sesame-CoconutCurrySauce(here)

Preheattheovento450°F,orheatagrillorwell-seasonedstovetopgrillpanovermedium-highheat.

Inalargebowl,whisktogethertheThaifishsauce,1tablespoonofthelimejuice,theshallot,garlic,ginger,andturmeric.Addthechickenandtosstocoat.Placethechickenintherefrigeratortomarinatefor10minutes.

Meanwhile,pour1cupofwaterintothebottomofamediumsaucepanandbringittoaboiloverhighheat.Placeasteamingrackorbasketovertheboilingwater.Addthegreenbeans,cover,andsteamuntilbrightgreenandcrisp-tender,4to5minutes.

Transfer the green beans to amediumbowl.Add the cucumber, onion, remaining 2teaspoonslimejuice,oliveoil,sesameoil,andsaltandtosswelltocombine.

Thread the chicken strips onto the skewers, allowing them to bunch up slightly and

coveringasmuchskeweraspossible.Leavejustthetipandendoftheskewersexposed.

If using the oven, lay the skewers on a lightly oiled baking sheet and roast, turningonce,untilcookedthrough,10to15minutes,orgrillfor2to3minutesoneachside.

Servethesataywiththecucumbersalad.Offerthecurrysaucealongsidefordipping.

Nutritional analysis per serving: Calories: 260, Fat: 10 g, Saturated Fat: 2 g,Cholesterol:160mg,Fiber:2g,Protein:35g,Carbohydrates:8g,Sodium:575mg

THAICHICKENSALAD

If you’re in a hurry, leftover cooked chicken works great in this salad; just skip thepoachingstep.Thepoachingliquidmakesadelicioussoupbase,though.Letitcoolandstoreitintherefrigeratorforupto3daysorinthefreezerforupto6months.

Serves:4

PrepTime:15minutes

CookTime:10minutes

4cupslow-sodiumchickenstock

8thinslicespeeledginger

3garliccloves,halved

1scallion,cutinto2-inchpieces

½teaspoonseasalt

2boneless,skinlesschickenbreasts,cutinto1-inchpieces

2tablespoonsextra-virginoliveoil

1tablespoonfreshlimejuice

1tablespoonThaifishsauce

pinchofcrushedredpepperflakes

1mediumheadnapaorgreencabbage,shredded

¼cupthinlyslicedredonionorshallot

1cupthinlyslicedcucumber

4plumtomatoes,cutinto8wedges

½cuproughlychoppedmixedfreshherbs,suchascilantro,mint,and/orbasil

2tablespoonssliveredorslicedalmonds

Inamediumsaucepan,combinethechickenstock,ginger,garlic,scallion,andsalt.Bringtoagentlesimmerovermediumheat,thenaddthechicken.Coverthepan,turntheheattothelowestsetting,andsimmerfor8minutes.Turnofftheheatandletthechickensitinthe liquid for 2 more minutes, then transfer the chicken to a plate to cool. (Save thepoachingliquidforanotheruse,ifdesired.)

While the chicken poaches and cools, whisk together the olive oil, lime juice, fishsauce,andredpepperflakesinalargebowl.Whenthechickeniscool,gentlypullitapartintolargeshreds,addittothedressing,andtoss.

Addthecabbage,onion,cucumber,and tomatoes to thebowl.Toss tocombinewell.Topwiththeherbsandalmondsandserve.

Nutritional analysis per serving: Calories: 220, Fat: 12 g, Saturated Fat: 2 g,Cholesterol:65mg,Fiber:2g,Protein:21g,Carbohydrates:6g,Sodium:564mg

CHINESECHICKENSALAD

Thislemon-scentedsaladbrightensthepalateandawakensyoursenses.Choosealemonwithathinskin,brightyellowcolor,andaslightlytendertouch.

Serves:4

PrepTime:20minutes

CookTime:20minutes

1largeheadnapacabbage,shredded

1largedaikonradish,peeledandgrated

1largecarrot,peeledandgrated

½cupslicedsugarsnappeas

2scallions,finelychopped

1½tablespoonsextra-virginoliveoil

1tablespoonfreshlemonjuice

2teaspoonsgluten-free,low-sodiumtamari

½teaspoongratedfreshlemonzest

4(4-ounce)boneless,skinlesschickenthighs

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

1tablespooncoconutoil

1to2teaspoonssesameseeds

In a large bowl, combine the napa cabbage, daikon radish, carrot, sugar snap peas, andscallions.Addtheoliveoil,lemonjuice,tamari,andlemonzestandtosstocombine.

Seasonthechickenwiththesaltandblackpepper.Inalargenonstickpan,warmthecoconut oil over medium-high heat. Sauté the chicken until golden brown and cookedthrough(theinternaltemperatureshouldreach165°F),8to10minutesperside.

Divide the saladbetween fourplates and topwith thechicken.Garnishwith sesameseedsandserve.

Nutritional analysis per serving: Calories: 243, Fat: 14 g, Saturated Fat: 5 g,Cholesterol:108mg,Fiber:2g,Protein:24g,Carbohydrates:5g,Sodium:387mg

CHICKENYAKITORIWITHNAPACABBAGESLAW

YakitoriissimplyJapaneseforsmall,bite-sizepiecesofchicken(orothermeat)thathavebeen skewered,marinated, and grilled.Once you try this dish and experience firsthandhowsimpleandtastythisstyleofcookingcanbe,youwillreturntothisrecipetimeandtimeagain.Youwillneedeightwoodenorbambooskewersforthisrecipe;soaktheminwarmwaterforatleast15minutesbeforecookingsothattheydon’tburn.

Serves:4

PrepTime:20minutes

CookTime:10minutes

1tablespoongluten-free,low-sodiumtamari

2teaspoonstoastedsesameoil

2teaspoonsfreshlemonorlimejuice

1teaspoongratedfreshginger

1½poundsboneless,skinlesschickenthighs,cutinto1-inch-thickpieces

8ouncesgreenbeans,trimmedandhalved

1largeheadnapacabbage,finelyshredded

4largeradishes,halvedandthinlysliced

1½tablespoonsextra-virginoliveoil,plusmoreifneededforbakingsheet

¼teaspoonseasalt

8largecreminiorbuttonmushrooms,trimmedandquartered

1smallzucchini,halvedlengthwiseandcutcrosswiseinto¼-inch-thickslices

Preheattheovento450°F,orheatagrillorwell-seasonedstovetopgrillpanovermedium-highheat.

Ina largebowl,combine the tamari,1 teaspoonof thesesameoil,1 teaspoonof thecitrusjuice,andthegingerandmixwell.Addthechickenandplaceintherefrigeratortomarinatefor10minutes.

Meanwhile,pour1cupofwaterintothebottomofamediumsaucepanandbringittoaboiloverhighheat.Placeasteamingrackorbasketovertheboilingwater.Addthegreenbeans,cover,andsteamuntilbrightgreenandcrisp-tender,4 to5minutes.Transfer thebeanstoalargebowl.

Addthecabbageandradishestothebeans,thenadd1tablespoonoftheoliveoil,thesalt,theremaining1teaspoonsesameoil,andtheremaining1teaspooncitrusjuice.Tosstheslawwellandsetaside.

Threadthechicken,mushrooms,andzucchinislicesontotheskewers,bunchingupthechickenslightlytokeepitcompact.Trytofillupmostofeachskewer,leavingonlyalittlewoodexposedateachend.

If using the oven, lay the skewers on a lightly oiled baking sheet and brush themushroomsandzucchiniwiththeremaining½tablespoonoliveoil.Roast,turningonce,untilcookedthrough,about8minutes,orgrillfor2to3minutesoneachside.

Dividetheslawamongfourplatesandservewithtwoskewersoneach.

Nutritional analysis per serving: Calories: 300, Fat: 13 g, Saturated Fat: 2.5 g,Cholesterol:160mg,Fiber:3g,Protein:36g,Carbohydrates:9g,Sodium:490mg

CHICKENSPRINGROLLSWITHALMONDSAUCE

This recipe introduceskelpnoodlesasanalternative tograin-basedpasta.Kelpnoodlesaremade from sea vegetables and are very low in carbohydrates.You can usually findthem in theAsian section of your grocery store. If you can’t, feel free to use shiratakinoodles,whicharemadefromwaterandglucomannanfiberfromthekonjacroot(youcantypicallyfindtheseintherefrigeratedsectionwhereothervegetarianfoods,suchastofu,tempeh,hummus,andmiso,arekept).

Serves:4

PrepTime:15minutes

CookTime:5minutes

1½teaspoonscoconutoil

1poundthin-cutchickencutlets,cutcrosswiseintostrips

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

½cupalmondbutter

1largescallion,roughlychopped

1½teaspoonscoconutaminoacids

¼teaspoongroundginger

1½cupschoppedkelpnoodlesorshiratakinoodles

16freshmintleaves

16Bostonorbutterlettuceleaves

¼smallredonion,thinlysliced

½mediumdaikonradish,peeledandjulienned

1mediumredbellpepper,seededandthinlysliced

½cupslicedheartsofpalm,drainedifcanned

Ina largenonstick sautépan,warm thecoconutoilovermedium-highheat.Season thechicken with the salt and black pepper and add to the pan. Cook until the chicken iscookedthrough,about2minutesperside.

In a food processor, combine the almond butter, scallion, amino acids, and ginger.Process, adding 4 to 5 tablespoons of hot water through the feed tube until the saucereachesthedesiredconsistency.

Placethenoodlesinacolanderandrinsewell.Inasmallbowl,mixthenoodleswithabouthalfofthealmondsauce,reservingtheremainingsauce.

Tomake the spring rolls,placeamint leafat thebottomofeach lettuce leaf.Addasmall amount of noodles, chicken, onion, daikon, bell pepper, and hearts of palm. Topwithatablespoonofalmondsauce.Repeattomaketheremainingrolls.Serve.

Nutritional analysis per serving: Calories: 410, Fat: 23 g, Saturated Fat: 4.5 g,Cholesterol:75mg,Fiber:6g,Protein:33g,Carbohydrates:20g,Sodium:480mg

FENNELANDCHERRYTOMATOSALADWITHPORKTENDERLOIN

Choose pasture-raised, grass-fed pork from your local market, when possible, to avoidantibioticstypicallyusedforanimalsraisedinconfinement.Inmoderation,porkcanbeadelicious protein source you can feel good about enjoying. As with all meat, balance,variety,andmoderationarekey.

Serves:4

PrepTime:20minutes

CookTime:6minutes

2mediumfennelbulbs,quarteredandthinlysliced,plus2tablespoonschoppedfennelfronds

2pintscherrytomatoes,halved

1cupjuliennedjicama

1largescallion,finelychopped

1teaspoonfennelseeds

2½tablespoonsextra-virginoliveoil

1tablespoonfreshlemonjuice

seasaltandfreshlygroundblackpepper

½teaspoondriedrosemary

1(1-pound)porktenderloin,cutintobite-sizepieces

Ina largebowl,combine thefennelslicesandfronds, tomatoes, jicama,scallion, fennelseeds,2tablespoonsoftheoliveoil,thelemonjuice,¼teaspoonsalt,andapinchofblackpepper.Stirtocombine.

Meanwhile, in a spice grinder, pulse the rosemary, ¼ teaspoon salt, and a pinch ofblackpepper.Firmlyrubtheporktenderloinpieceswiththerosemaryseasoning.

Warmtheremaining½tablespoonoliveoilinalargenonstickpanovermedium-highheat.Addtheporkandsauté,stirringoccasionally,untiltheporkiscookedthrough,5to6minutes.

Transfertheporktothesalad.Stirtocombineandserve.

Nutritional analysis per serving: Calories: 280, Fat: 15 g, Saturated Fat: 3 g,Cholesterol:60mg,Fiber:7g,Protein:22g,Carbohydrates:18g,Sodium:420mg

TACOSALADWITHFLANKSTEAK

Thecorianderandcayennemakethisdishpop.Corianderisaslightlysweetspiceandthecayennehas anice amountofheat—both complement the citrus in this steak salad andmakeyoufeelasthoughyouareataMexicanfiesta.

Serves:4

PrepTime:20minutes

CookTime:15minutes

1bunchcilantro,includingstems

1scallion,thinlysliced

¼cupextra-virginoliveoil

2tablespoonsMayonnaise(here)orVegenaise

2teaspoonswhitevinegar

gratedzestandjuiceof½lime

seasaltandfreshlygroundblackpepper

1(1-pound)grass-fedflanksteak

1teaspoongroundcoriander

½teaspooncayennepepper

2largeromainelettucehearts,halvedlengthwiseandthinlysliced

1pintcherryorgrapetomatoes,halved

4mediumbellpeppers(anycolor),seededandthinlyslicedintorings

1avocado,pitted,peeled,andthinlysliced

2tablespoonstoastedpepitas

limewedges,forserving

In a blender, combine the cilantro, 1 teaspoon of the sliced scallion, the olive oil,mayonnaise,vinegar, limezestandjuice,2 tablespoonsofwater,½teaspoonsalt,andapinchofblackpepper.Pureeuntilverysmooth,1to2minutes,andsetaside.

Heatawell-seasonedstovetopgrillpanovermedium-highheat.Seasonthesteakwith¼teaspoonsaltand½teaspoonblackpepper.Whenthepan isveryhot,cook thesteakuntilcharred,turningonce,12to15minutesformedium-rare(about135°F).Transferthesteak to a cutting board and immediately sprinkle both sides with the coriander andcayenne.Letstandfor10minutes,thencutintobite-sizepieces.

Inalargebowl,tosstheromainewithone-thirdofthedressinganddivideamongfourplates.Arrangethetomatoes,bellpeppers,avocado,andsteakontopanddrizzlewiththe

remainingdressing.Sprinklethepepitasandremainingslicedscallionontop.Servewithlimewedgesontheside.

Nutritional analysis per serving: Calories: 468, Fat: 32 g, Saturated Fat: 6 g,Cholesterol:72mg,Fiber:8g,Protein:30g,Carbohydrates:18g,Sodium:526mg

ONION-LEEKSOUP

If you can’t find chervil, you can substitute ¾ cup chopped fresh parsley plus ¼ cupchoppedfreshtarragon.Tomakethisavegetariansoup,simplyreplacethechickenstockwithvegetablestock(suchastheVegetable-HerbStockhere).

Serves:4

PrepTime:15minutes

CookTime:20minutes

2tablespoonsextra-virginoliveoil,plusmoreforserving

3leeks,whitepartsonly,halvedlengthwiseandthinlyslicedcrosswise

1mediumyellowonion,quarteredandverythinlysliced

¾teaspoonseasalt

½teaspoonfreshlygroundblackpepper

4cupslow-sodiumchickenstock

1(14-ounce)packagenon-GMOsilkentofu,drainedandquartered

1cupchoppedfreshchervil,plusmoreforgarnish

2tablespoonschoppedtoastedalmonds

Heat theoil ina largesaucepanovermediumheat.Addthe leeksandonionandseasonwith½ teaspoon salt and¼ teaspoon black pepper. Stir well and cover. Cook, stirringoccasionally,untiltranslucent,about5minutes.

Addthestocktothesaucepan.Bringtoaboil,thenreducetheheattolow,andsimmer,uncovered,until the leeksarevery soft, about10minutes.Add the tofuand return toaboil.Turn off the heat and carefully transfer the soup to a blender (seeNote).Add thechervil and the remaining¼ teaspoon each salt and black pepper and blend until verysmooth, 2 to 3minutes. (Alternatively, you can use an immersion blender to puree thesouprightinthepan.)

Ladlethesoupintofourservingbowlsandtopeachservingwithchervilandalmonds.

Note:Alwaysbeverycarefulwhenpureeinghot liquidsinablender.Theheatfromtheliquidcancausethepressureintheblendertobuildupunderthelid,andwhentheblenderis turnedon, the top canblowoff andyour hot soupwill fly everywhere.Keep the lidventedby removing the smallwindow insert from themiddleof theblender lid;holdatowel over the open window to prevent splattering. Always start on the lowest speedpossible.

Nutritional analysis per serving: Calories: 290, Fat: 13 g, Saturated Fat: 2 g,Cholesterol:25mg,Fiber:5g,Protein:14g,Carbohydrates:31g,Sodium:600mg

TOMATO-BASILSOUPWITHSHRIMP

Oneofmyfavoriteculinarytricksformakingcreamy,comfortingsoupswithoutdairyissubstitutingcashewsforheavycreamorbutterinrecipes.Cashewsaremildinflavorandlend a creaminess that you can’t get from other nuts. They also happen to be quitehypoallergenic,whichishelpfulforthosewithtreenutallergies.

Serves:4

PrepTime:10minutes

CookTime:30minutes

1cuprawcashews

2tablespoonsextra-virginoliveoil

1yellowonion,diced

4garliccloves,sliced

1celeryrib,diced

1bayleaf

1tablespoontomatopaste

1(28-ounce)cantomatopuree

1½cupslow-sodiumchickenstock

¼cupunsweetenedalmondmilk

½teaspoonseasalt

¼cuptightlypackedfreshbasilleaves,plusextrachoppedbasilforgarnish

20largecooked,peeledshrimp

freshlygroundblackpepper

Place the cashews in a small, heatproof bowl and cover with 2 cups of boiling water.Cover thebowlandallow thecashews to sit for15minutes, thendrainand reserve thenuts.

Whilethecashewsaresoaking,heattheoliveoilinamediumsaucepanovermediumheat.Addtheonion,garlic,celery,andbayleaftothepanandcook,stirringoccasionally,untilthevegetablesaresoftandbeginningtobrown,about10minutes.

Stirinthetomatopasteandcookfor2moreminutes.Addthetomatopuree,chickenstock,almondmilk,cashews,andsalt.Bringtoasimmer,thenreducetheheattomedium-lowandcookfor15minutes.

Removethebay leafand transfer thehotsoup toablender,andverycarefullypureethesoupstartingonlowspeed,makingsuretoventthelid(seeNote).Oncethesoupis

pureed,addthebasilandgiveitaquickfinalspinintheblender.

Dividetheshrimpamongfoursoupbowlsandladlethesoupintoeachbowl.Sprinkleapinchofblackpepperovereachbowlofsoup,garnishwithchoppedbasil,andserve.

Note:Alwaysbeverycarefulwhenpureeinghot liquidsinablender.Theheatfromtheliquidcancausethepressureintheblendertobuildupunderthelid,andwhentheblenderis turnedon, the top canblowoff andyour hot soupwill fly everywhere.Keep the lidventedby removing the smallwindow insert from themiddleof theblender lid;holdatowel over the open window to prevent splattering. Always start on the lowest speedpossible.

Nutritional analysis per serving: Calories: 360, Fat: 21 g, Saturated Fat: 3.5 g,Cholesterol:55mg,Fiber:6g,Protein:16g,Carbohydrates:32g,Sodium:490mg

THAICHICKENNOODLESOUP

Kelpnoodlesaresimpletoprepareandlow-glycemic.Theirneutralflavormakesthemaneasy,versatile addition to soups suchas thisone.For amore substantialmeal,pair thiswithArugulaandFennelSalad(seehere).

Serves:4

PrepTime:15minutes

CookTime:20minutes

4cupslow-sodiumchickenstock

1(13.5-ounce)canfull-fatunsweetenedcoconutmilk

1yellowonion,quarteredandthinlysliced

2lemongrassstalks,cutinto4-inchlengthsandsmashed

1longredchile(suchasAnaheim),seededandthinlysliced

1poundboneless,skinlesschickenbreasts,cutintostrips

1cuphalvedsugarsnappeas

1poundkelpnoodles,rinsedanddrained

3ouncesbeansprouts

½teaspoonseasalt

½bunchcilantro,includingstems,chopped

limewedges,forserving

Combinethechickenstock,coconutmilk,and1½cupsofwaterinalargestockpot.Addtheonion, lemongrass,andchileandbringtoaboilovermedium-highheat.Reducetheheattolowandsimmeruntiltheonionistranslucent,about10minutes.

Add the chicken and sugar snap peas and poach until the chicken is just cookedthrough,about5minutes.Discardthelemongrass.Addthekelpnoodlesandbeansproutsandcookuntilthenoodlesarejustsoft,about2minutes.Stirinthesalt.

Divide the soupamong four servingbowls and topwith the cilantro.Servewith thelimewedges.

Nutritional analysis per serving: Calories: 440, Fat: 25 g, Saturated Fat: 19 g,Cholesterol:100mg,Fiber:4g,Protein:35g,Carbohydrates:21g,Sodium:490mg

DINNER

VegetarianandVegan

BROCCOLITOFU

ItseemswhereverIgo,peopleaskmewhetherbroccoliisgoodforthyroidhealth.Whenyou cook broccoli just enough, you remove the goitrogenic compounds calledthiocyanates.Whilethiocyanatesareimportantfordiseasepreventionandoverallhealth,thereisnoresearchshowingthattheyinterferewiththyroidhealth.Thisrecipeisoneofmyfavoritewaystoshowpeoplehowtopreparebroccolifornutritionalhealthaswellasflavorandenjoyment.

Serves:6

PrepTime:20minutes,plusdrainingtime

CookTime:15minutes

2(14-ounce)packagesnon-GMOextra-firmtofu

1teaspoonseasalt

1½poundsbroccoli,stemspeeledandcutinto¼-inch-thickrounds,floretsseparatedintobite-sizepieces

4tablespoonsextra-virginoliveoil

¼cupgluten-free,low-sodiumtamari

¼teaspooncrushedredpepperflakes

4garliccloves,thinlysliced

1(8-ounce)canslicedwaterchestnuts,drained

½cupcoarselychoppedroastedcashews

Drain the tofubyplacing the twoblocksof tofusidebysideona rimmedbakingsheetlinedwith several layers of paper towels.Topwith additional paper towels and anotherbaking sheet, and set something heavy, such as some canned goods, on the top bakingsheettohelppressouttheliquid.Allowthetofutodrainforatleast30minutes,changingthepapertowelsatleastonce.Cutthetofuinto1-inchcubesandsetaside.Discardthewetpapertowelsfromthebakingsheetandapplynewdryones;setaside.

Bringa5-quartpotofwatertoaboiloverhighheat.Add½teaspoonofthesalt.Cookthebroccoli stemsand floretsuntilbrightgreen,1 to2minutes.Drain thebroccoli inacolanderandrinsewithcoldwater,tossinguntilcool.Drythoroughlyandsetaside.

Ina largenonstickskillet,heat2 tablespoonsof theoilovermedium-highheatuntilshimmering.Addthetofuandcookuntilgoldenbrown,2to3minutesoneachside.Oncethetofuisbrowned,transferittothelinedbakingsheet.Reservetheoilinthepan.

Inasmallbowlwhisktogetherthetamari,¼cupofwater,theredpepperflakes,andtheremaining½teaspoonsaltandsetaside.

Add the remaining 2 tablespoons oil to the skillet and heat over high heat untilshimmering.Add thebroccoli, garlic, andwater chestnuts and cook for5 to7minutes,tossingoftentoavoidburningthegarlic.Whiskthetamarisauceagainandaddit tothepan, alongwith the tofu, and toss to coat as the sauce thickens, about 1minutemore.Serve,toppedwithcashews.

Nutritional analysis per serving: Calories: 330, Fat: 22 g, Saturated Fat: 3.5 g,Cholesterol:0mg,Fiber:6g,Protein:20g,Carbohydrates:16g,Sodium:432mg

ROASTEDVEGETABLELASAGNAWITHCASHEW“RICOTTA”

Who says you can’t enjoy comfort foodwhile nourishing your body? Prepare this dishwhen youwant to share a hearty, deliciousmeal the entire familywill love. Frommyexperience,itisbesttodoubletherecipe,makingtwolasagnasandfreezingoneforlater,becausethiswillquicklybecomeafamilyfavorite!

Serves:6

PrepTime:30minutes

CookTime:55minutes

1smalleggplant,verythinlyslicedlengthwise

1zucchini,verythinlyslicedlengthwise

1yellowsummersquash,verythinlyslicedlengthwise

1bellpepper(anycolor),seededandcutintolargesquares

¼cupextra-virginoliveoil

1teaspoonseasalt

2cupsCashew“RicottaCheese”(here)

1largeomega-3egg,beaten

½teaspoondriedoregano

pinchoffreshlygroundblackpepper

1(15-ounce)cancrushedtomatoes

Preheattheovento400°F.

Inalargebowl,combinetheeggplant,zucchini,summersquash,andbellpepperwiththeoilandsaltandtosswell.Spreadthevegetablesinasinglelayerontwobakingsheetsand roast until they start to brown and caramelize around the edges, 20 to 25minutes,rotatingthesheetshalfwaythroughthecookingtime.

Removethebakingsheetsfromtheovenandsetthemasidetocool.Lowertheoventemperatureto350°F.

While thevegetablesarecooling,whisk together thecashew“cheese,”egg,oregano,andblackpepperinamediumbowl.Spreadone-fourthofthemixtureinthebottomofa9-inchsquareglassbakingdish,thenspoon½cupofthecrushedtomatoesontop.Coverthe tomatoes with a layer of one of the types of vegetables. Continue to layer theremaining“cheese,” tomatoes,andvegetablesuntileverything isusedup,finishingwithtomatoes.

Bakethelasagnafor30minutes.Allowittocoolfor5minutesbeforeserving.

Nutritional analysis per serving: Calories: 440, Fat: 34 g, Saturated Fat: 6 g,Cholesterol:40mg,Fiber:6g,Protein:12g,Carbohydrates:28g,Sodium:512mg

COCONUTCURRYWITHTOFU

Thejalapeñosmakethiscurryniceandspicy.Foramilderversion,useonly2jalapeños,andremovetheseeds.

Serves:4

PrepTime:20minutes

CookTime:30minutes

1smallbunchcilantro

gratedzestof1lime

3jalapeños,seededifdesired

2garliccloves,halved

1(1-inch)pieceginger,peeledandroughlychopped

1teaspoongroundcoriander

1teaspoonseasalt

½teaspoonfreshlygroundblackpepper

½teaspoongroundcumin

1(13.5-ounce)canfull-fatunsweetenedcoconutmilk,chilledintherefrigeratorovernightorfor12hours

1(14-ounce)packagenon-GMOfirmtofu,drainedandcutinto½-inchcubes

½smallheadcabbage,cutinto1-inchpieces

1largeheadbroccoli,floretscutinto1-inchpieces

1largeheadcauliflower,cored,floretscutinto½-inchpieces

limewedges,forserving

Trimthecilantroleavesfromthestemsandreservetheleavesforgarnish.Putthestemsinafoodprocessorandaddthelimezest,jalapeños,garlic,ginger,coriander,½teaspoonofthe salt, the black pepper, and the cumin. Pulse, scraping the sides of the bowloccasionally,untilasmoothgreencurrypasteforms.

Spoon3tablespoonsofthickcreamfromthetopofthecanofcoconutmilkintoalargesaucepan. Cook overmedium heat, stirring, until the oil separates and sizzles, about 1minute.Addthegreencurrypasteandcook,stirring,untilthickenedandnearlydry,about2minutes.Addtheremainingcoconutmilkand1cupofwater.Bringtoaboil.Addthetofuandreturntoaboil,thenreducetheheattolowandsimmerforabout20minutes.

Meanwhile,bringalargesaucepanofwatertoaboil.Add¼teaspoonofthesalttothewater. Add the cabbage and cook until the thick white parts are just tender, about 3minutes. Transfer the cabbage to the curry with a slotted spoon. Add the broccoli and

cauliflowertotheboilingwater.Cookuntilcrisp-tender,about4minutes.Drainandaddtothecurry,alongwiththeremaining¼teaspoonsalt.Stirwelltocombine.

Serve thecurry,garnishedwith the reservedcilantro leaves,and limewedgeson theside.

Nutritional analysis per serving: Calories: 380, Fat: 26 g, Saturated Fat: 19 g,Cholesterol:0mg,Fiber:9g,Protein:19g,Carbohydrates:26g,Sodium:440mg

Seafood

PACIFICCOASTBOUILLABAISSE

Abouquetgarniconsistsofavarietyofherbsprigsbundled togetherwithsomekitchenstring. It is used to flavor broths, soups, and sauces. The bouquet is removed prior toserving.

Serves:6

PrepTime:30minutes

CookTime:50minutes

1poundfirm,leanfishfillets(suchascod,halibut,orbass),cutinto2-inchchunks

½cupextra-virginoliveoil,plusmorefordrizzling

seasaltandfreshlygroundblackpepper

12clams,scrubbed

2smallyellowonions,chopped

2leeks,chopped,whitepartsonly

4garliccloves,minced

1(28-ounce)candicedtomatoes

1tablespoontomatopaste

4cupsvegetablestock

1bouquetgarni(4parsleysprigs,1bayleaf,1thymesprig,1striporangepeel,alltiedtogetherwithkitchenstring)

pinchofsaffron

1poundscallopsortender,mildfishfillets(suchassnapperorsole)cutinto2-inchchunks

juiceof1lime

choppedfreshtarragon,forgarnish

Coatthefirmfishchunkswithalightdrizzleofoliveoilandseasonwithapincheachofsaltandblackpepper.Coverandchilluntilreadytouse.

Puttheclamsinamediumsaucepan,add1cupofwater,cover,andheatovermedium-highheatjustuntilalloftheshellshaveopened,about3minutes.Removethepanfromtheheatandsetaside,covered.

In a large, nonreactive saucepan, heat the ½ cup oil over medium-low heat untilshimmering.Addtheonionsandleekswithapinchofsalt,andcookuntilsoftenedbutnotbrowned,8to10minutes.Addthegarlicandcookuntilfragrant,30secondsto1minute.Addthetomatoeswiththeirjuices,tomatopaste,vegetablestock,bouquetgarni,saffron,andanotherpincheachofsaltandblackpepper.Simmerfor20minutes,thenremoveand

discardthebouquetgarni.

Transfertheclamstoabowlandstraintheircookingliquidthroughafine-meshsieveto remove any sand particles. Add the strained liquid to the soup. Raise the heat tomedium-highandbringthesouptoarapidboil.Gentlystirinthefirmfish,cover,andletcookfor3to4minutes.Addthescallopsortenderfishandcookuntiljustopaque,about3minutes.Addtheclamsandbringbacktoasimmerfor5minutes,thenturnofftheheat(besuretotossanyunopenedclams).

Addlimejuicetotaste.Ladleintosoupbowls,garnishwithfreshtarragon,andserve.

Nutritional analysis per serving: Calories: 390, Fat: 22 g, Saturated Fat: 3.5 g,Cholesterol:70mg,Fiber:3g,Protein:36g,Carbohydrates:14g,Sodium:390mg

CIOPPINO

CioppinoisaseafoodstewwithitsrootsinthefishingcommunityofSanFrancisco.Thisversionusesflounder,squid,andshrimp,butyoucanalsoaddmusselsorsmallclamsintheirshells,crabmeat,orevenlobster.Cookingtimesforfishandshellfishvary,soalwaysaddtheheartiershellfishtothepanfirst—allowingtheirshellstoopenifusingclamsormusselsorfortheirfleshtoturnopaqueforcrabsandlobsters—thenfollowwithshrimpandsquidand,finally,themostdelicatefishfillets.

Serves:6

PrepTime:20minutes

CookTime:30minutes

¼cupextra-virginoliveoil

1teaspoonfennelseeds

½teaspoondriedoregano

¼teaspooncrushedredpepperflakes,ortotaste

1yellowonion,thinlysliced

1smallleek,whiteandlightgreensectionshalvedlengthwiseandthinlysliced

2garliccloves,thinlysliced

1fennelbulb,thinlysliced

1tablespoontomatopaste

1(28-ounce)candicedtomatoes

1(8-ounce)bottleclamjuice

seasaltandfreshlygroundblackpepper

1poundmediumshrimp,peeledanddeveined

1poundflounderorotherwhitefishfillet,cutinto2-inchpieces

8ouncessquid,bodiesslicedintothinringsandtentacleshalvedlengthwise

choppedfreshbasil,forgarnish

WarmtheoliveoilinalargesautépanorDutchovenoverlowheat.Addthefennelseed,oregano,andredpepperflakesandcookuntilfragrant,about2minutes.Becarefulnottoburnthespices.

Raisetheheattomedium-lowandaddtheonion,leek,garlic,andfennel.Sautéuntilthevegetablesareverysoftandjustbeginningtobrown,7to10minutes.

Addthetomatopasteandsautéfor30seconds,thenaddthedicedtomatoeswiththeirjuices(ifyoupreferathickersoup,drainthejuices)andtheclamjuice.Bringtoasimmer,

thenlowertheheatandcookfor15minutes,stirringoccasionally.Seasonwith½teaspoonsaltandapinchofblackpepper.

Addtheshrimptothesoupandcookjustuntiltheybegintoturnpinkandcurl,about2minutes. Add the flounder and squid and cook gently, just until they turn white andopaque,about3minutes.

Ladlethecioppinointobowls,garnishwithbasil,andserve.

Nutritional analysis per serving: Calories: 250, Fat: 12 g, Saturated Fat: 2 g,Cholesterol:170mg,Fiber:2g,Protein:27g,Carbohydrates:13g,Sodium:500mg

MONKFISHTAGINE

Taginereferstobothaclaypotusedtocookstewsinandthestewitself.Thepotsareveryearthy and calming—much like the food they are used to cook. Tagines typically havewarming spices and complex flavors fromherbs, spices, and vegetables.But you don’tneedaclaypottocookthisdish;you’llgetthesamedelicious,comfortingresultswithoutit.

Serves:4

PrepTime:15minutes

CookTime:35minutes

1½teaspoonscoconutoil

2mediumyellowonions,halvedandsliced

1mediumfennelbulb,halvedandsliced

1teaspoongratedfreshginger

1teaspoongroundcumin

½teaspoongroundcinnamon

½teaspoongroundcoriander

½teaspoonsweetpaprika

seasaltandfreshlygroundblackpepper

1¼cupslow-sodiumchickenstock

1(8-ounce)cancrushedtomatoes,strained

1smallcauliflower,coredandcutinto2-inchflorets

1pintcherrytomatoes,halved

⅓cuphalvedKalamataolives

4(6-to8-ounce)monkfishfillets

2tablespoonschoppedfreshparsley

Ina largesautépan,heat thecoconutoilovermedium-highheatuntilshimmering.Addtheonionsandfennelandsautéuntilsoftened,about10minutes.

Stirintheginger,cumin,cinnamon,coriander,paprika,¼teaspoonsalt,andapinchofblack pepper. Add the chicken stock, strained tomatoes, and cauliflower and stir well.Reducetheheattomedium-lowandletthemixturesimmer,stirringoccasionally,untilthecauliflowerissomewhatsoftened,about10minutes.

Stirinthecherrytomatoesandolives.Seasonthemonkfishwithapinchofsaltand¼teaspoonblackpepper.Usingawoodenspoon,makefourlittlevegetable“nests”andlaya

monkfishfilletineach.Coverthepanandletthefishsimmeruntilitisfullycookedandtender,12to15minutes.

Serve,garnishedwithparsley.

Nutritionalanalysisperserving:Calories:300,Fat:9g,SaturatedFat:2g,Cholesterol:45mg,Fiber:8g,Protein:31g,Carbohydrates:25g,Sodium:530g

THAIGREENCURRYWITHSOFT-SHELLCRABS

Afavoriteculinarytrickisdredgingorcoatingyourmeatinflourandeggtocreateacrisp,delicious crust. This recipe uses coconut flour instead of white flour, which is high-glycemicandinflammatory.

Serves:4

PrepTime:20minutes

CookTime:40minutes

1tablespoonextra-virginoliveoil

1poundcarrots,peeledandcutinto1-inchpieces

2headsbabybokchoy,stemscutinto1-inchpieces,leavesreserved

1yellowonion,chopped

¼cupThaiGreenCurryPaste(here)

1(13.5-ounce)canfull-fatunsweetenedcoconutmilk

3largeomega-3eggwhites

1½cupscoconutflour

¼teaspoonseasalt

8soft-shellcrabs,cleaned

½cupgrapeseedoil

5ouncesbabyspinach

gratedzestandjuiceof2limes

Preheattheovento250°F.

Ina5-quartDutchoven,heattheoliveoilovermediumheatuntilshimmering.Addthecarrots,bokchoystems,andonion.Cookuntiltheonionistranslucent,7to10minutes.Add the curry paste and cook, stirring, until fragrant and blendedwith the vegetables,about1minute.

Addthecoconutmilkand3cupsofwater,bringtoaboil,andthenreducetheheattoasimmer.Cookuntilthecarrotsarecrisp-tender,8to10minutes.CovertheDutchovenandtransferittothebottomrackoftheoventokeepwarm.

Linetwobakingsheetswithafewlayersofpapertowels.

Whisk the eggwhites until soft peaks form; transfer to a shallowbowl.Fill anothershallow bowl with coconut flour and the sea salt. Dip one crab into the egg whites,allowing the excess to drip off. Then dip it into the coconut flour, gently patting it toadhere. Carefully place the crab on one of the lined baking sheets. Repeat with the

remainingcrabs.

Inalargecast-ironskillet,warmthegrapeseedoilovermediumheatuntilshimmering,5to7minutes.Theendofacrablegdippedintheoilwillbubblewhentheoilisready.

Dependingonthesizeofyourskillet,gentlyplace1or2crabs,shell-sidedown,intheoil.Cookuntiltheshellispinkandthebatterhasbrowned,2to3minutes.Usingathinmetal spatula, gently turn the crabs and continue to cook until brown on the bottom,another1to2minutes.Transfertothesecondlinedbakingsheetandplaceinthewarmoven.Repeatwiththeremainingcrabs.

Remove theDutchoven from theovenand stir in the spinachandbokchoy leaves.Addthelimezestandjuiceandstirtocombine.Dividethecurryamongfourplatesandtopeachwith2crabs.Serve.

Nutritional analysis per serving: Calories: 425, Fat: 28 g, Saturated Fat: 21 g,Cholesterol:74mg,Fiber:12g,Protein:15g,Carbohydrates:36g,Sodium:588mg

TANDOORISHRIMPWITHINDIAN-SPICEDCABBAGE

Mustardseedsofferapungentflavorthatcanbeusedtoenhancecurriesandstir-fries.Theseedscomefromthemustardplant,whichisfromthesamefamilyofplantsascruciferousvegetablessuchasbroccoliandcauliflower.Mustardseedsareacclaimedfortheirhealthbenefits, ranging from reducing high blood pressure and menopausal symptoms topreventingcancerandcalmingautoimmunedisease.Thereareavarietyofmustardseeds—white,yellow,brown,andblack.YellowandbrownarethemostcommonintheWest,whileblackseedsaretraditionallyusedinIndiancuisine.YoucanfindmustardseedsinthespiceaisleorAsiansectionofyoursupermarket,andyoucanalsoorderthemonline.

Serves:4

PrepTime:15minutes,plusmarinatingtime

CookTime:20minutes

2teaspoonssweetpaprika

1teaspoongroundginger

1teaspoongroundcumin

1teaspoongroundcoriander

1teaspoongroundturmeric

1teaspoonmildchilipowder

1¼teaspoonsseasalt

¼teaspooncayennepepper

½cupfull-fatunsweetenedcoconutmilk

2tablespoonsfreshlimejuice

1½poundslargeorjumboshrimp,peeledanddeveined

4to5tablespoonsgrapeseedorcoconutoil

½teaspoonyelloworbrownmustardseeds

½teaspoonfennelseeds

1redonion,thinlysliced

1tablespoonmincedfreshginger

1tablespoonmincedgarlic

½headcabbage(anykind),shredded

1scallion,thinlysliced

¼cupchoppedfreshcilantro,forgarnish

limewedges,forserving

CreatetheTandoorispicemixbycombiningthepaprika,groundginger,cumin,coriander,turmeric,chilipowder,1teaspoonsalt,andthecayennepepperinasmallbowl.

In amedium bowl, combine the coconutmilk, lime juice, and 2 tablespoons of theTandoori spicemix andmixwell. (The leftover spicemix can be stored in an airtightcontainer.)Addtheshrimpandtosstocoat.Marinateatroomtemperaturefor30minutesorintherefrigerator,covered,forupto8hours.

Whenyouare ready tocook,heat2 tablespoonsof theoil in a large sautépanovermediumheatuntilshimmering.Addthemustardandfennelseedsandcookjustuntilthemustardseedsstarttopop,about1minute.Addtheonion,mincedginger,andgarlictothepanandsautéuntilsoftandfragrant,about2minutes.

Addthecabbageandremaining¼teaspoonsalttothepan,turntheheattohigh,andsautéthecabbageuntilitbecomessoftandbeginstobrown,about10minutes.Youmayneedtoaddanothertablespoonofoilifthepanseemstoodry.(Asthecabbagecooks,youcanaddafewtablespoonsofwaterasneededtoreleaseanyingredientsthatsticktothebottom of the pan.) Transfer the cabbage mixture to a serving platter and stir in thescallion.

Washanddrythesautépanandreturnittothestoveoverhighheat.Addtheremaining2 tablespoons oil and heat until shimmering. Drain the shrimp from the marinade andreserveanyremainingmarinade.Usingtongs,addtheshrimptothehotoilafewatatime.Sautétheshrimpquickly,justuntiltheyturnpinkandbegintocurl,4to5minutes.Youmayhave towork inbatches toavoidovercrowding thepan.As theshrimparecooked,placethemontopofthecabbage.

Oncealloftheshrimparecooked,pouranyremainingmarinadeintothepanandcookfor30seconds,stirring.Pourthecookedmarinadeovertheshrimpandcabbage.Garnishwiththecilantroandservewithlimewedges.

Nutritional analysis per serving: Calories: 315, Fat: 16 g, Saturated Fat: 2 g,Cholesterol:274mg,Fiber:3g,Protein:36g,Carbohydrates:8g,Sodium:563mg

SHRIMPANDTHREE-MUSHROOMSAUTÉWITHCHIVES

Make thismeal for lunchordinneranytimeyouwant something fastyet satisfyinganddelicious.

Serves:4

PrepTime:20minutes

CookTime:15minutes

1½tablespoonscoconutoil

1½poundsmediumshrimp,peeledanddeveined

seasaltandfreshlygroundblackpepper

4mediumportobellomushroomcaps,cutinto1-inchslices

7ouncesoystermushrooms,sliced

1½ouncesshiitakemushroomcaps,sliced

5ouncesbabyspinach

1cupsnowpeas

1largebunchchives,cutinto2-inchpieces

1½teaspoonsmincedfreshginger

1½teaspoonscoconutaminoacids

In awokor large nonstick sauté pan, heat½ tablespoonof the oil over high heat untilshimmering.Add theshrimp,¼ teaspoonsalt, andapinchofblackpepperand, stirringconstantly,sautéuntilfullycooked,4to5minutes.Transfertheshrimptoalargebowl.

Addanother½tablespoonof theoil to thepanandreduce theheat tomedium-high.Addtheportobelloslicesandsauté,stirringfrequently,untiljustsoftened,4to5minutes.Addtheoysterandshiitakemushroomsandcookuntilsoftened,2to3minutes.Transferthemushroomstothebowlwiththeshrimp.

Raise theheat tohighandadd the remaining½ tablespoonoil.Add thespinachandsnowpeas,sautéinguntilthespinachiswilted,1to2minutes.Stirinthechives,ginger,and amino acids and cook until the chives are wilted, about 1 minute. Transfer thevegetablemixturetothebowlwiththeshrimpandmushrooms,stirtocombine,andserve.

Nutritional analysis per serving: Calories: 250, Fat: 7 g, Saturated Fat: 4.5 g,Cholesterol:275mg,Fiber:4g,Protein:39g,Carbohydrates:11g,Sodium:430mg

FRIED“RICE”WITHSHRIMP

Thisrecipeisafunalternativetoclassicfriedrice.Byreplacingthetraditionalricewithcauliflower,yougainlotsofhealthybenefits—tryit!

Serves:4

PrepTime:30minutes

CookTime:15minutes

1mediumheadcauliflower

2teaspoonsgrapeseedoil

2redbellpeppers,seededandsliced

8ouncessnowpeas

1(5-ounce)canwaterchestnuts,drained

½cuprawcashews

3largeomega-3eggs

2cupsmungbeansprouts

1poundlargeshrimp,peeledanddeveined

1tablespoontoastedsesameoil

3scallions,chopped,greenandwhitepartsseparated

2teaspoonsmincedgarlic

2teaspoonsmincedfreshginger

1teaspoongluten-free,low-sodiumtamari

¼teaspoonfreshlygroundblackpepper

Cutthecauliflowerinhalf.Placeaboxgrateroveralargebowlandgrateeachcauliflowerhalfoverthebigholesofthegrater—holdthestemofthecauliflowerasyougrate.Aimfor4cupsofcauliflower“rice.”

Inawokoralargesautépan,heat1teaspoonofthegrapeseedoiloverhighheatuntilshimmering. Cook the red bell peppers for 1 minute; then, add the snow peas, waterchestnuts,andcashewsandcookuntilthevegetablesaremostlytender,about4minutes.

Meanwhile, in a small bowl, whisk the eggswith 1 tablespoon of water.When thevegetables are tender, push them to the side of the pan. Add the eggs, stirring untilscrambled,about1minute.Stir in thebeansprouts.Transfer thevegetablemixture toalargeservingbowl.

Addtheremaining1teaspoongrapeseedoiltothepan.Addtheshrimpandsautéuntiltheyarepinkandfullycooked,4to5minutes.Transfertheshrimptothebowlwiththe

vegetables.

Addthesesameoiltothepanandcookthescallionwhites,garlic,andgingerforjust30seconds.Stir inthegratedcauliflower,alongwiththetamariandblackpepper.Cookuntilthecaulifloweristender,about3minutes.Transferthecauliflowertothebowlwiththevegetablesandshrimp.Garnishwiththescalliongreensandserve.

Nutritional analysis per serving: Calories: 440, Fat: 19 g, Saturated Fat: 3.5 g,Cholesterol:280mg,Fiber:12g,Protein:34g,Carbohydrates:39g,Sodium:525mg

HOTANDSPICYSHRIMPWITHCORIANDER

ChilepeppersaregradedontheScovillescaletomeasuretheirheat.Atthebottomofthescalearemildpepperssuchasbellpeppersandpimientos.Moderate-heatpeppersincludeancho and poblano peppers. And for those of you who enjoy more heat, jalapeños,cayennes, and Scotch bonnets offer a nice hit of spice. For a less spicy version of thisrecipe, tryusingonlyone jalapeño.Andremember thatmostofachilepepper’sheat iscontainedintheseeds!

Serves:4

PrepTime:15minutes

CookTime:10minutes

3tablespoonsgrapeseedoil

1poundmediumshrimp,peeledanddeveined

½teaspoongroundcoriander

¼teaspooncayennepepper

seasalt

2longredsweetchiles(suchasAnaheim),seededandthinlysliced

3jalapeños,seededandthinlysliced

3leeks,halvedlengthwiseandcutcrosswiseinto1-inch-thickslices,whiteandpalegreenpartsonly

4garliccloves,thinlysliced

1bunchcilantro,stemsincluded,finelychopped,plusadditionalleavesforgarnish

Heat1 tablespoonof theoil in a large skillet overmedium-highheatuntil shimmering.Sprinkletheshrimpwiththecoriander,cayenne,and¼teaspoonsalt.Addtothehotoiland cook, stirring, until lightly browned and just opaque, 2 to 3minutes. Transfer to aplate.

Heatanothertablespoonofoilinthesameskillet.Addthesweetchiles,jalapeños,and¼teaspoonsalt.Cook,stirringoccasionally,untilcrisp-tender,1to2minutes.Transfertotheplatewiththeshrimp.

Heat theremaining tablespoonofoil in thesameskillet.Addthe leeks,garlic,andapinch of salt.Cook, stirring occasionally, until the leeks are lightly browned and crisp-tender,about3minutes.Addtheshrimp,chiles,andchoppedcilantroandmixwell.

Servegarnishedwithcilantroleaves.

Nutritionalanalysisperserving:Calories293,Fat12g,SaturatedFat1g,Cholesterol183mg,Fiber4g,Protein26g,Carbohydrates23g,Sodium477mg

BROILEDSALMONWITHALMOND-DILLSAUCE

When purchasing salmon, try to choose only wild-caught; it is less environmentallydamagingthanfarmedsalmonandmuchhigherinhealthyomega-3fats.Ifyouleavetheskinon,you’llgetevenmoreofthosehealthyfats,astheyarerichestintheskinandjustbeneathit.

Serves:4

PrepTime:10minutes,pluschillingtime

CookTime:50minutes

1½cupsunsweetenedalmondmilk

gratedzestandjuiceof1lemon

3garliccloves,minced

½teaspoonDijonmustard

pinchofgroundcumin

freshlygroundblackpepper

3tablespoonsfinelychoppedfreshdill,plusmoreforgarnish

2tablespoonsMayonnaise(here)orVegenaise

2tablespoonsextra-virginoliveoil

¼teaspoongroundsage

4(8-ounce)boneless,skin-onwildsalmonsteaks

¼teaspoonseasalt

Combine the almondmilk, lemon zest, 1 tablespoon of theminced garlic, themustard,cumin,andapinchofblackpepper ina2-quartsaucepan.Bring toaboilovermediumheatandcook,stirringoccasionally,untiltheliquidhasreducedtoabout¹/³cup,35to40minutes.Transfertheliquidtoaheatproofbowlandchillinthefreezeruntilcool,about20minutes(stirringafter10minutes).Oncefullychilled,whiskinthelemonjuice,dill,andmayonnaise.Coverandrefrigerateuntilservingtime.

Preheatthebroiler.Linearimmedbakingsheetwithfoil.

Inasmallbowl,stirtogether1tablespoonoftheoil,theremaininggarlic,andthesage.Setaside.

Brushthesalmonsteaksonbothsideswiththeremaining1tablespoonoilandsprinklewiththesalt.Placethesteaks,skin-sideup,onthelinedbakingsheet.Cookabout5inchesbelow the broiler until the outside is opaque and the skin is beginning to crisp, 4 to 6minutes.Turnthesteaksandcontinuetocookforanother4minutes,thenbrushwiththegarlic mixture. Continue to cook until the salmon is still pink in the center but warm

throughout,about1minute.Placethesalmonsteaksonservingplates,spoonthechilledalmond-dillsauceoverthem,garnishwithadditionaldill,andserve.

Nutritional analysis per serving: Calories: 454, Fat: 28 g, Saturated Fat: 4 g,Cholesterol:127mg,Fiber:1g,Protein:46g,Carbohydrates:2g,Sodium:358mg

ROASTEDSALMONWITHGREENBEANS

Weallneedasimple“goto”salmonrecipethatneverletsusdown,andthisisit!

Serves:4

PrepTime:10minutes

CookTime:10minutes

2tablespoonsplus¼teaspoonseasalt

1½poundsgreenbeans,trimmed

1teaspoonextra-virginoliveoil

gratedzestof1lemon

4(6-ounce)boneless,skinlesswildsalmonfillets

3tablespoonsDijonmustard

½cupfinelychoppedfreshdill

1tablespoongrapeseedoil

Preheatthebroiler.Linearimmedbakingsheetwithfoil.

Bringa5-quartpotofwater toaboiloverhighheat.Add2 tablespoonsof the salt.Cookthegreenbeansuntilcrisp-tender,3to4minutes.Drainthebeansinacolanderandrinsewithcoldwater.Gentlypat thebeansdrywithpapertowelsandtransfertoalargebowl.Tosswiththeoliveoil,lemonzest,andremaining¼teaspoonsalt.Setaside.

Patthesalmonfilletsdrywithpapertowelsandplaceonthelinedbakingsheet.Spreadanequalamountofmustardoverthetopofeachfillet.Dividethedillamongthefillets,pattingitgentlyintothemustard.Drizzlethetopsofthefilletswiththegrapeseedoiltopreventtheherbsfrombrowningtoomuch.

Placethesalmonunderthebroilerandcookuntilthedillisabitfrizzledandthecenterofthefishistenderandpink,6to8minutes.Servewiththegreenbeansontheside.

Nutritional analysis per serving: Calories: 335, Fat: 16 g, Saturated Fat: 2 g,Cholesterol:94mg,Fiber:5g,Protein:37g,Carbohydrates:12g,Sodium:348mg

SALMONBURGERSWITHPICKLEDRADISHESANDAVOCADO

I lovethezestyzingthepickledradishesprovideinthisrecipe.Enjoytheirflavorwhileyourbodyisfloodedwithcancer-fightingisothiocyanatesandantioxidantslikevitaminC.

Serves:4

PrepTime:30minutes

CookTime:6minutes

4or5largeredradishes,verythinlysliced

2teaspoonsfreshlemonorlimejuice

seasaltandfreshlygroundblackpepper

1poundboneless,skinlesswildsalmonfillets,cutinto2-inchpieces

¼redonion,finelydiced

¼cupchoppedfreshmixedherbs(suchasparsley,mint,cilantro,and/ordill)

½teaspoonmincedfreshginger

½teaspoongroundturmeric

½teaspoongroundcumin

½teaspoongroundcoriander

¼cupsesameseeds,preferablymixedblackandwhite

1tablespoonextra-virginoliveoil

4largelettuceleaves(suchasromaine,greenleaf,orredleaf)

1avocado,pitted,peeled,andsliced,forgarnish

Inasmallbowl,tosstheradisheswith1teaspoonofthecitrusjuiceand½teaspoonsalt.Setaside.

Placethesalmonpiecesinafoodprocessorandpulseabout8timestocoarselychop.Don’tletthemachinerunandpureethefish;youwantchickpea-sizepieces.

Transferthechoppedfishtoabowlandfoldintheonionandherbs.Addtheremaining1 teaspoon citrus juice and ½ teaspoon salt, along with the ginger, turmeric, cumin,coriander,andapinchofblackpepperandmixwell.

Spreadthesesameseedsonasmallplate.Wetyourhands,andformthesalmoninto4equal-sizepatties.Pressthesesameseedsontobothsidesofeachpattyandsetthemonaplate.

Heat the olive oil in a large cast-iron skillet or sauté pan over high heat untilshimmering.Gentlyplace thesalmonburgers in thepanandcookuntilbrownedon theoutsideandcookedthrough,about3minutesperside.

Placeonelettuceleafoneachplateandplaceaburgerontop.Garnishtheburgerswiththepickledradishesandslicedavocadoandserve.

Nutritional analysis per serving: Calories: 320, Fat: 21 g, Saturated Fat: 2.5 g,Cholesterol:60mg,Fiber:5g,Protein:25g,Carbohydrates:7g,Sodium:550mg

ROASTEDSALMONANDASPARAGUSWITHHERB-AVOCADOMASH

Onbusyevenings,Ilovearecipethatsimplifiesthecookingprocess,andthisrecipedoesjust that—the asparagus and salmon roast at the same time!Dinner is on the table in ajiffy.

Serves:4

PrepTime:10minutes

CookTime:10minutes

1tablespoongrapeseedoil

4(6-ounce)boneless,skin-onwildsalmonfillets

24asparagusspears,trimmed

1tablespoonextra-virginoliveoil

seasaltandfreshlygroundblackpepper

1avocado,pitted,peeled,andmashed

1tablespoonmincedfreshchives

1tablespoonchoppedfreshmint

1tablespoonchoppedfreshbasil

1tablespoonchoppedfreshcilantroorparsley

1scallion,finelychopped

½teaspoonfreshlemonorlimejuice

Preheattheovento400°F.

Brushtworimmedsheetpanswith thegrapeseedoil.Place thesalmonfilletsononesheet and the asparagus on the other sheet. Drizzle the olive oil over the salmon andasparagus,making sure to coat bothwell. Sprinkle bothwith½ teaspoon each salt andblackpepper.

Placebothsheetpansintheovenandroastuntilthesalmonisjustcookedthroughandtheasparagusjustbeginstowrinkle,8to10minutes.Dependingonthethicknessoftheasparagus,youmayneedtoleaveit inforafewmoreminutes.Removebothpansfromtheovenandsetaside.

Inasmallbowlcombinetheavocadowiththeherbs,scallion,citrusjuice,andapinchofblackpepper.Mixwell.

Placeasalmonfilletoneachplate,alongwithaspoonfulofthemashedavocadoand6asparagusspears.Serve.

Nutritional analysis per serving: Calories: 404, Fat: 25 g, Saturated Fat: 4 g,

Cholesterol:94mg,Fiber:6g,Protein:37g,Carbohydrates:9g,Sodium:429mg

SLOW-COOKEDSALMONWITHASIANGREENS

Groundturmericgivestherubforthissalmonabeautifulcolor.Foodismedicine,andthisrecipe certainly celebrates that with the anti-inflammatory compound curcumin in theturmeric,not tomention theanti-inflammatory fats in thesalmon.Thismealhasall therightingredientstotransformyourhealth.

Serves:4

PrepTime:10minutes

CookTime:20minutes

1tablespoonextra-virginoliveoil

1teaspoongroundturmeric

1teaspoongroundcoriander

seasaltandfreshlygroundblackpepper

4(5-ounce)boneless,skin-onwildsalmonfillets

3tablespoonsgrapeseedoil

2shallots,verythinlysliced

1¼poundsbokchoy,thinlysliced

5ouncesbabyspinach

1teaspoontoastedsesameseeds,forgarnish(optional)

Preheattheovento275°F.Linearimmedbakingsheetwithfoil.

In a small bowl, combine the olive oil, turmeric, coriander,½ teaspoon salt, and¼teaspoonblackpepper.Rub themixtureon thefleshof thesalmonfillets (not theskin).Placethefillets,skin-sideup,onthelinedbakingsheet.Bakeuntil justcookedthrough,about20minutes.

Meanwhile, in a large skillet, heat the grapeseed oil over medium heat untilshimmering.Addtheshallotsandcook,stirringfrequently,untilcrispandbrown,about5minutes.Transferwithaslottedspoontopapertowelstodrain.Sprinklewithapinchofsalt.

Raisetheheattomedium-highandaddthebokchoy,¼teaspoonsalt,andapinchofblack pepper. Cook, stirring frequently, until bright green and crisp-tender, about 4minutes.Addthespinachandseasonwith¼teaspooneachsaltandblackpepper.Cook,stirring,untiljustwilted,about1minute.Dividethegreensamongfourservingplates.

Peeloffanddiscardthesalmonskins.Placethefilletsontopofthegreensandgarnishwiththecrispshallotsandsesameseeds,ifdesired.

Nutritional analysis per serving: Calories: 370, Fat: 23 g, Saturated Fat: 3 g,

Cholesterol:80mg,Fiber:4g,Protein:32g,Carbohydrates:11g,Sodium:430mg

CHIPOTLESALMONWITHARUGULASALAD

Thebalsamicvinegarinthisrecipelendsasubtlesweetnessanddepthtothesmoky-spicychipotle.Thecombinationofflavorswillquicklycaptivateyourtastebudsandmakethisafamilyfavorite.

Serves:4

PrepTime:20minutes

CookTime:40minutes

1largeheadcauliflower,coredandcutinto2-inchflorets

2tablespoonsextra-virginoliveoil

seasaltandfreshlygroundblackpepper

1(7-ounce)canchipotlepeppersinadobosauce,peppersseededandminced,2teaspoonssaucereserved

1tablespoonbalsamicvinegar

4(4-to6-ounce)boneless,skin-onwildsalmonfillets

2cupsbabyarugula

¼cupchoppedsun-driedtomatoes

¼cupchoppedKalamataolives

2tablespoonspinenuts

1tablespooncidervinegar

1½teaspoonsDijonmustard

Preheattheovento450°F.

Placethecauliflowerfloretsonalargerimmedbakingsheet.Drizzlewith1tablespoonoftheoliveoilandseasonwith¼teaspoonsaltandapinchofblackpepper.Tosstocoatthecauliflowerwiththeoilandseasonings.Roast thecauliflower,stirringoncemidway,until it is tender and golden, 25 to 30minutes. Remove from the oven and reduce thetemperatureto400°F.

Inasmallbowl,stirtogetherthechipotlepeppers,adobosauce,andbalsamicvinegar.Placethesalmonfillets,skin-sidedown,inabakingdish.Useaspoonorabrushtocoatthetopofthesalmonwiththechipotlemixture.Bakeuntilthesalmoniscookedthrough,12to16minutes,dependingonthethickness.

Meanwhile, in a large bowl, combine the roasted cauliflower, arugula, sun-driedtomatoes, olives, and pine nuts. In a small bowl, whisk together the remaining 1tablespoonoliveoil, thecidervinegar,mustard,andapinchofsalt.Drizzlethedressingoverthesalad,gentlytossingtocombine.Servewiththesalmon.

Nutritional analysis per serving: Calories: 416, Fat: 25 g, Saturated Fat: 3 g,Cholesterol:65mg,Fiber:8g,Protein:30g,Carbohydrates:22g,Sodium:519mg

GRILLEDSALMONWITHCUCUMBERSALAD

Caraway seeds have a similar taste to licorice and fennel. If you like the flavor of ryebread, then you will enjoy the cucumber salad. I serve this meal for weekend brunchbecausethedillandcarawayremindmeofrefreshing,upliftingSundaymornings.

Serves:4

PrepTime:15minutes

CookTime:10minutes

¼cupapplecidervinegar

1tablespooncarawayseeds

1tablespoonyellowmustardseeds

seasaltandfreshlygroundblackpepper

2largeseedlesscucumbers,thinlysliced

4(6-ounce)boneless,skin-onwildsalmonfillets

5½ouncesbabyarugula

1Belgianendive,thinlysliced

½cupchoppedfreshdill,plusmoreforgarnish

1tablespoonalmondorextra-virginoliveoil

gratedzestandjuiceof1lemon

Combinethevinegar,carawayseeds,mustardseeds,½teaspoonsalt,andapinchofblackpepper in a large bowl. Add the cucumbers and stir to coat. Let stand, stirringoccasionally,whileyoupreparethesalmon.

Heatawell-seasonedstovetopgrillpanorlargeskilletovermediumheat.Sprinkletheflesh side of the salmon fillets with ¼ teaspoon each salt and black pepper. Place thefillets, skin-sideup, in thepanandcookuntil the flesh releaseseasily from thebottom,about5minutes.Turnandcookuntilthesalmonisjustopaquethroughout,about4moreminutes.

While the salmon cooks, toss the arugula, endive, dill, and almond oil with thecucumbermixture.Dividethesaladamongfourplates.Topeachwithasalmonfilletandgarnishwiththelemonzest,lemonjuice,andadditionaldill.Serve.

Nutritional analysis per serving: Calories: 339, Fat: 16 g, Saturated Fat: 2 g,Cholesterol:94mg,Fiber:3g,Protein:37g,Carbohydrates:13g,Sodium:525mg

ASIAN-SPICEDSALMONCAKES

Thesesalmoncakesaremoistandfullofflavor.Doublethebatchandcallsomefriendsovertoenjoytogether!

Serves:4

PrepTime:30minutes

CookTime:5minutes

2largeseedlesscucumbers,halvedlengthwiseandthinlysliced

2mediumshallots,1thinlysliced,1minced

3tablespoonsapplecidervinegar

1tablespoonplus1teaspoongluten-free,low-sodiumtamari

½teaspoontoastedsesameoil

seasalt

1headnapacabbage,cutinto1-inchpieces

1¼poundsboneless,skinlesswildsalmonfillets,cutinto1-inchpieces

3ouncessnowpeas,trimmedandthinlysliced

3tablespoonsMayonnaise(here)orVegenaise

1tablespoonfive-spicepowder

1tablespoongrapeseedoil

Inamediumbowl,tossthecucumberandslicedshallotwith2tablespoonsofthevinegar,1teaspoonofthetamari,thesesameoil,andapinchofsalt.Letstandwhileyoupreparethesalmoncakes.

Pulse the napa cabbage in a food processor until very finely chopped.Transfer to acolanderandtosswith¼teaspoonsalt;letstand.

Combinethemincedshallotandremaining1tablespoonvinegarinalargebowl.Pulsethree-quartersofthesalmoninthefoodprocessoruntilfinelyground.Transfertothebowlwith theshallot.Pulse theremainingsalmonuntil justcoarselychopped.Transfer to thebowl, alongwith the snowpeas,mayonnaise, remaining1 tablespoon tamari, five-spicepowder,and¼teaspoonsalt.Squeezeasmuchliquidaspossibleoutofthecabbagewithyourhands.Addthecabbagetothesalmonmixture.Mixwellwithyourhandsandshapeinto4equal-sizepatties.

Heat the grapeseed oil in a large nonstick skillet over medium-high heat untilshimmering. Add the patties and cook until browned and just cooked through, 2 to 3minutesperside.Servewiththecucumbersaladontheside.

Nutritional analysis per serving: Calories: 311, Fat: 15 g, Saturated Fat: 2 g,Cholesterol:80mg,Fiber:2g,Protein:31g,Carbohydrates:12g,Sodium:577mg

WHOLESNAPPERSTUFFEDWITHSCALLIONANDGINGER

Cooking awhole fish is not as intimidating as it sounds, and the result is a sweet anddelicate fish that easily flakeswith the touch of your fork. Look for fishwith brightlycoloredfins,cleareyes,andasweetsmell.Avoidpurchasinganythingthatsmells,well,fishy!Askthefishmongertoscale,gut,andbutterflythefishforyou.

Serves:4

PrepTime:15minutes

CookTime:40minutes

1headnapacabbage,cutinto3-inchpieces

5largescallions,cutinto2-inchpieces

1(4-inch)pieceginger,peeledandthinlysliced

2tablespoonstoastedsesameoil

1teaspoonseasalt

1teaspoonfreshlygroundblackpepper

1(2½-pound)wholewildredsnapper,scaled,gutted,andbutterflied

3tablespoonsgluten-free,low-sodiumtamari

Preheattheovento425°F.Tearoffa4-footlengthoffoilanda3-footlengthofparchmentpaper.Placethefoilonalargerimmedbakingsheet,thenlaytheparchmentpaperontop.

In a large bowl, combine the cabbage, two-thirds of the scallions and ginger, 1tablespoonof the sesameoil, and½ teaspooneachof the salt andblackpepper.Mix tocoatevenly.Spreadthecabbageinanevenlayerontheparchmentpapertoformabedforthefish.

Place the fish on top of the cabbage and sprinkle the outside and cavity with theremaining½teaspooneachsaltandblackpepper.Stufftheremainingscallionsandgingerslicesinthecavityofthefish.

Combinethetamariwith¼cupofwaterandpouroverthefish.Bringupthesidesoftheparchmentandfolditoverthefishtoencaseit,thenbringtogetherthefoiledgesandcrimptightlytoseal.

Bakefor40minutes.Carefullyopenthepacketanddrizzletheremaining1tablespoonsesameoiloverthefish.Servethefish(discardingbonesandfins)withthecabbage.

Nutritional analysis per serving: Calories: 230, Fat: 9 g, Saturated Fat: 1.5 g,Cholesterol:40mg,Fiber:3g,Protein:28g,Carbohydrates:11g,Sodium:540mg

STEAMEDREDSNAPPERANDVEGETABLESENPAPILLOTE

En papillote literally means “in paper.” This culinary trick produces a light dish yetdoesn’t skimp on flavor or texture. Cooking in paper allows you to preserve the crispnatureoflightlycookedvegetableswhilemaintainingthefirmfleshofthesnapper.

Serves:4

PrepTime:35minutes

CookTime:18minutes

2(5.4-ounce)canschilledunsweetenedcoconutcream,liquidpouredoff,solidcreamreserved

1celeryroot,peeledandfinelychopped

1cupcauliflowerflorets,brokenintosmallpieces

2shallots,thinlysliced

gratedzestandjuiceof2limes

½teaspooncurrypowder

½teaspoonseasalt

4(4-ounce)skinlessredsnapperfillets

2jalapeños,seededandthinlysliced

Preheat theoven to400°F.Place twolargerimmedbakingsheets in theoven topreheatthem.

Set aside 2 tablespoons of the coconut cream. In a medium bowl, combine theremaining coconut cream, celery root, cauliflower, shallots, lime zest and juice, currypowder,andsalt.Setaside.

Foldfour16x24–inchrectanglesofparchmentpaper inhalf (forming16x12–inchrectangles),cuteachintoahalf-heartshape,andopen(checkoutanonlinevideotutorialifnecessary).Dividetheceleryrootmixtureamongtheparchmenthearts,formingabedononesideofeachheart.Placearedsnapperfilletontopofeachbedofceleryroot.Brusheachfilletwiththereservedcoconutcream.Topthefilletswiththejalapeñoslices.

Tosealthepackets,foldtheparchmentflapoverthesnapper;makesmalloverlappingfoldsalongtheedgestoseal.

Usingalargespatula,placethepacketsonthepreheatedbakingsheets.Bake,rotatingthebakingsheetsmidway,untilthepacketshavepuffed,15to18minutes;thefishwillbecookedthroughbythen.Transfereachpackettoaservingplate.Serveimmediately,takingcaretoopenthepacketsslowlytoavoidbeingburnedbythesteam.

Nutritional analysis per serving: Calories: 360, Fat: 17 g, Saturated Fat: 14 g,Cholesterol:40mg,Fiber:6g,Protein:29g,Carbohydrates:28g,Sodium:480mg

BOKCHOYSTIR-FRYWITHBLACKCOD

This dish celebrates the buttery flavor that oily fish offer. Look for bluefish,mackerel,Arctic char, or steelhead trout if you can’t find black cod.Be sure to pick out any pinbonesfromthecodthatthefishmongermayhavemissed.ServewithasideofCauliflower“Rice”(here).

Serves:4

PrepTime:20minutes

CookTime:16minutes

4tablespoonsgrapeseedoil

4(4-ounce)boneless,skin-onblackcod(orotheroilyfish)fillets

seasalt

3garliccloves,minced

1(1-inch)pieceginger,peeledandminced

8ouncesshiitakemushrooms,stemsremoved,capscutinto¼-inch-thickslices

4scallions,cutonthebiasinto1-inchpieces

1tablespoongluten-free,low-sodiumtamari

1redbellpepper,seededandthinlysliced

1poundbabybokchoy,trimmed,halvedlengthwiseiflarge

Heat a well-seasoned stovetop grill pan or large skillet overmedium-high heat. Rub 1tablespoon of the oil all over the fish and sprinkle the flesh sidewith¼ teaspoon salt.Placethefillets,skin-sideup,inthehotpan.Cookuntilthefleshreleaseseasilyfromthepan, about 5 minutes. Carefully turn each piece over and cook just until opaquethroughout,about3minutes.Transfertoaplate.

Whilethefishcooks,heat1tablespoonoftheoilinalargeskilletovermedium-highheatuntilshimmering.Addhalfofthegarlicandgingerandcook,stirring,for5seconds.Addthemushrooms,scallions,1½tablespoonsofwater,andapinchofsalt.Cook,stirringoccasionally,untilthemushroomsarelightlybrownedandtender,about5minutes.Stirinthetamari,thentransferthemixturetoabowl.

Heattheremaining2tablespoonsoilinthesameskillet.Addtheremaininggarlicandgingerandcook,stirring,for5seconds.Addthebellpepper,bokchoy,1½tablespoonsofwater,and¼teaspoonsalt.Cook,stirring,justuntilthevegetablesarecrisp-tender,about3minutes. Return themushroommixture to the skillet and fold gently tomix. Divideamongfourservingplatesandtopwiththegrilledfish.Serve.

Nutritional analysis per serving: Calories: 367, Fat: 28 g, Saturated Fat: 5 g,Cholesterol:56mg,Fiber:4g,Protein:19g,Carbohydrates:10g,Sodium:489mg

MISO-MARINATEDCODWITHFRESHBASILANDBOKCHOY

Thisisagreatlast-minutedish,andevenbetterifyouhavethetimetoallowthefishtomarinate.Startthebokchoywhenyou’rereadytocookthefish.

Serves:4

PrepTime:20minutes

CookTime:10minutes

2tablespoonsplus¼teaspoonseasalt

1largeheadbokchoy(about1½pounds),stemsandleavesseparatedandcutinto½-inch-thickpieces

1teaspoontoastedsesameoil

¼cupgluten-free,low-sodiumwhitemiso

3tablespoonsapplecidervinegar

4garliccloves,minced

¼teaspooncayennepepper

4(6-ounce)skinlesswild-caughtcodfillets

¼cupchoppedfreshbasil,forgarnish

2teaspoonstoastedsesameseeds,forgarnish

¼teaspooncrushedredpepperflakes,forgarnish

Preheatthebroiler.Linearimmedbakingsheetwithfoil.

Bringa5-quartpotofwater toaboiloverhighheat.Add2 tablespoonsof the salt.Cookthebokchoystemsuntiltheystarttobecometranslucent,2to3minutes.Then,addtheleavesandcontinuetocookuntiltheleavesaretender,another1to2minutes.Drainthebokchoy in a colander, gentlypatdrywithpaper towels, and transfer to amediumbowl.Tosswiththesesameoilandtheremaining¼teaspoonsalt.Setaside.

Inasmallbowl,whisktogetherthemiso,vinegar,garlic,andcayenne.Patthefishdrywithpapertowelsandplaceonthelinedbakingsheet.Spreadthemisomixtureoverthetopofeachfishfillet.

Placethefishunderthebroileruntilthetopisabitdryandthefishiscookedthrough,6 to 8minutes.Garnish the fishwith basil, sesame seeds, and red pepper flakes. Servewithbokchoyontheside.

Nutritionalanalysisperserving:Calories221,Fat4g,SaturatedFat1g,Cholesterol73mg,Fiber2g,Protein34g,Carbohydrates13g,Sodium619mg

CODCAKESWITHMISOEGGPLANT

Thisisonedishyouwon’twanttoskip—especiallyifyoulovetherefreshing,zestyflavoroflimethatisbeautifullyinfusedineachbiteofcod.Themisoeggplantissuretoimpress,withitsunforgettableumami,orsavory,flavor.

Serves:4

PrepTime:20minutes,pluschillingtime

CookTime:40minutes

4½tablespoonsextra-virginoliveoil

1poundskinlesswild-caughtcodfillets

¼teaspoonseasalt

3tablespoonsgluten-free,low-sodiumwhitemiso

1tablespoonricewinevinegar

1garlicclove,minced

2smalleggplants,cutcrosswiseinto½-inchslices

½teaspoonsesameseeds(optional)

2largeomega-3eggs

2scallions,thinlysliced,plusmoreforgarnish

½teaspoongratedfreshlimezest

2tablespoonsfreshlimejuice

1cupcoconutflour

½cupMayonnaise(here)orVegenaise

2teaspoonswasabipaste

Preheattheovento400°F.

Brusharimmedbakingsheetwith½tablespoonoftheoil.Placethecodfilletsonthesheet;seasonwithapinchofsalt.Roastuntilcookedthrough,6to8minutes.Transferthefillets to a plate and refrigerate to cool completely, 10 to 15 minutes; if any moistureaccumulatesaftercooling,patdrywithpapertowels.Withafork,flakethefishintosmallpieces.

Preheatthebroiler.Linealargerimmedbakingsheetwithfoil.

Inasmallbowl,combinethemiso,vinegar,andgarlic.Setaside.

Brushbothsidesoftheeggplantsliceswith2tablespoonsoftheoilandarrangethemonthelinedbakingsheet.Placethem2to3inchesunderthebroilerandbroiluntilgoldenbrown and beginning to soften, 10 to 12 minutes, flipping the slices halfway through

cooking.

Spreadthemisomixtureevenlyovereachsliceofeggplant.Returntothebroilerandcookuntil themiso isbubblingand theeggplant is tender,8 to10minutes. If themisobegins toget toodark,cover theeggplantwith foilandcontinue tocook.Sprinklewithsesameseeds,ifdesired.Setaside.

Ina largebowl,combine theeggs,scallions, limezestand juice,andremainingsalt.Fold in the fishand¼cupof thecoconut flour.Place the remainingcoconut flouronaplate.Form8equal-size cakes,usingabout¼cupof fishmixture for each.Dredge thecakesintheflour,gentlypressingtoadhere.

Inasmallbowl,whisktogetherthemayonnaiseandwasabipasteandsetaside.

Warm the remaining 2 tablespoons oil in a 10-inch skillet over medium heat untilshimmering.Place4cakesintheskilletandcookuntilgoldenbrown,2to4minutesperside.Repeatwith theremainingcakes.Servewith theeggplantandwasabimayoontheside.

Nutritional analysis per serving: Calories: 522, Fat: 29 g, Saturated Fat: 8 g,Cholesterol:168mg,Fiber:14g,Protein:30g,Carbohydrates:37g,Sodium:624mg

ChickenandTurkey

BRAISEDCHICKENWITHONIONSANDPEPPERS

Thesaucefromthechicken,vegetables,andherbswillmakeyoureturntothisrecipetimeandtimeagain.

Serves:4

PrepTime:25minutes

CookTime:1hourand15minutes

1tablespooncoconutoil

1¼poundsboneless,skinlesschickenthighs

½teaspoonseasalt

½teaspoonfreshlygroundblackpepper

4mediumyellowonions,halvedandthinlysliced

2greenbellpeppers,seededandthinlysliced

4redbellpeppers,seededandthinlysliced

3garliccloves,thinlysliced

¹/³cupapplecidervinegar

¹/³cuplow-sodiumchickenstock

½teaspoondriedthyme

4to6cupsarugulaorspinach

InalargeDutchoven,warmtheoilovermedium-highheatuntilshimmering.Seasonthechickenthighswith¼teaspooneachsaltandblackpepper.Brownthechickenthighs,4to5minutesoneachside.Transferthechickentoaplate.

Add theonions to theskilletandcook,stirringoccasionally,until softened,about10minutes.Stir in thebell peppers and cook for another 10minutes, stirringoccasionally.Addthegarlicandcontinuecookingfor1minute,stirringconstantly.

Addthevinegar,chickenstock,thyme,andremaining¼teaspooneachsaltandblackpepper.Stirwell,scrapingupthebrownbitsfromthebottomofthepan.

Usingawoodenspoon,makefour littlevegetable“nests”and layachicken thigh ineach.Bringtheliquidtoaboil, thenreducetoasimmeroverlowheat.Coverandcookuntil thechickenistenderandcookedthrough,about35minutes.Checkoccasionallytomakesuretheliquidisatasimmer.

Use a slotted spoon to transfer the chicken and vegetables to a platter. Bring theremainingliquidtoaboiloverhighheat.Cookuntilmostoftheliquidhasevaporatedandonlyafewtablespoonsofthickenedsauceareleft,5to10minutes.

Divide the greens among four plates. Top with the vegetables and chicken, drizzlesauceoverboth,andserve.

Nutritional analysis per serving: Calories: 320, Fat: 10 g, Saturated Fat: 4.5 g,Cholesterol:135mg,Fiber:7g,Protein:30g,Carbohydrates:27g,Sodium:450mg

MOROCCANCHICKENANDVEGETABLESTEW

Thisisavegetable-loadedversionoftheclassicMoroccanstewcalleda tagine.Taginesareusuallymadewithlamborchicken,withlotsofwarmspices,ginger,anddriedfruit.

Serves:4

PrepTime:30minutes

CookTime:1hour

¼cupextra-virginoliveoil

2yellowonions,diced

6garliccloves,minced

1tablespoonmincedfreshginger

1teaspoonseasalt

2teaspoonsgroundturmeric

2teaspoonsgroundcumin

2teaspoonsgroundcoriander

2teaspoonsgroundginger

½teaspoongroundcinnamon

pinchofcayennepepper

4boneless,skinlesschickenthighs,cutinto2-inchpieces

½headcauliflower,coredandcutinto2-inchflorets

8to10buttonmushrooms,trimmedandquartered

1eggplant,peeledandcutinto1-inchdice

1largeredbellpepper,seededandcutinto1-inchpieces

1zucchini,slicedinto½-inch-thickrounds

2cupslow-sodiumchickenorvegetablestock

10grapetomatoes,halved

¼cupslicedgreenolives

¼cupslicedalmonds

choppedfreshcilantro,forgarnish

In a Dutch oven or heavy stockpot, heat the olive oil overmedium-low heat. Add theonions,garlic,andfreshgingerandsautégentlyuntiltheonionsbegintocaramelize,10to15minutes.

Turntheheattolow,andadd¾teaspoonofthesaltandallofthedriedspices.Sauté

thespicesandonionsuntilfragrant,about2minutes.

Sprinklethechickenwiththeremaining¼teaspoonsalt.Turntheheattomedium,addthechickentothepan,andsautéfor3minutes,stirringtocoatwellwiththespices.

Add the cauliflower and mushrooms and sauté until they begin to wilt and soften,about5minutes.

Add the eggplant, bell pepper, and zucchini and sauté until they soften, about 5minutes.

Addthechickenstockandbringtoasimmer.Itwilllookasthoughthereisn’tenoughliquid,butasthevegetablescookdowntheywillreleasealotofwater.

Simmerthestewgently,stirringoccasionally,untilallofthevegetablesaretenderandtheliquidisthickenedandreduced,15to20minutes.

Stirinthetomatoesandcookfor1moreminute.Stirintheolivesandalmonds.Servegarnishedwithcilantro.

Nutritional analysis per serving: Calories: 410, Fat: 23 g, Saturated Fat: 3.5 g,Cholesterol:80mg,Fiber:12g,Protein:23g,Carbohydrates:32g,Sodium:551mg

BALSAMICCHICKENWITHSAUTÉEDBRUSSELSSPROUTS

Thisdishcanbemadewithanycombinationofchickendrumsticks, leg-thighpieces,orbone-in breast halves. Preshredded Brussels sprouts can be purchased in the producesection ofmany supermarkets. If you can’t find them, thinly slice trimmed sprouts, orsubstitutethinlyslicedgreencabbage.

Serves:4

PrepTime:20minutes

CookTime:35minutes

4(6-ounce)bone-in,skin-onchickenthighs

seasaltandfreshlygroundblackpepper

2tablespoonsextra-virginoliveoil

1mediumyellowonion,finelydiced

3garliccloves,minced

1mediumceleryrib,diced

½fennelbulb,diced

1smallcarrot,peeledanddiced

1cupslicedbuttonorcreminimushrooms

3tablespoonsbalsamicvinegar

1bayleaf

1largethymesprigor¼teaspoondriedthyme

1cuplow-sodiumchickenstock

1poundBrusselssprouts,shredded

Pat thechickendrywithpaper towelsandsprinklewith½ teaspoonsaltandapinchofblackpepper.Heat1 tablespoonof theoliveoil in a large sautépanovermedium-highheat until shimmering.When the oil is hot, add the chicken, skin-side down, and sautéuntil the skin is golden brown, 2 to 3minutes.Turn the thighs and sauté for another 2minutes.Removethechickenfromthepanandsetaside.

Add the onion, garlic, celery, and fennel and sauté until the vegetables are soft andbeginningtobrown,3to5minutes.Addthecarrotandmushroomsandcontinuetosautéuntilthemushroomsareverysoftandwilted,2to3minutes.

Returnthechickentothepan.Drizzlethebalsamicvinegaroverthechicken,addthebay leaf and thyme, and then add the chicken stock. Bring to a simmer, then partiallycoverthepanandturntheheattolow.Simmerfor15minutes.

Removethechickenfromthepanandkeepitwarm.Turntheheatuptomedium-highandcookuntil thesaucehas thickenedand reduced involumebyhalf,about5minutesmore.Returnthechickentothepan,spoonthesauceoverthechicken,turnofftheheat,andcoverthepan.

Inanothersautépan,heattheremaining1tablespoonoliveoilovermediumheatuntilshimmering.AddtheBrusselssprouts,seasonwith½teaspoonsalt,andsautéuntilverysoft,wilted,andbeginning tobrown,about10 to12minutes.Divide thesproutsamongfour plates. Discard the bay leaf and thyme sprig (if using) and serve the chicken,vegetables,andsauceoverthesautéedsprouts.

Nutritional analysis per serving: Calories: 340, Fat: 15 g, Saturated Fat: 3 g,Cholesterol:170mg,Fiber:4g,Protein:38g,Carbohydrates:15g,Sodium:568mg

FORTY-CLOVEBAKEDCHICKENWITHSWISSCHARD

Don’t be alarmed by the amount of garlic called for in this classic recipe; the flavorbecomesverymellowand sweet after cooking.This dish tastes greatwithArugula andFennelSalad(here).

Serves:4

PrepTime:20minutes

CookTime:50minutes

2tablespoonsextra-virginoliveoil

8boneless,skinlesschickenthighs

seasaltandfreshlygroundblackpepper

½teaspoonfreshlygratednutmeg

40garliccloves(fromabout4heads),peeled(seeNote)

½cuplow-sodiumchickenstock

1bunchSwisschard,stemsthinlyslicedandleavesroughlychopped

6parsleysprigs,plusadditionalchoppedleavesforgarnish

6tarragonsprigs,plusadditionalchoppedleavesforgarnish

Preheattheovento375°F.

Heat1tablespoonoftheoilinalargeDutchovenovermedium-highheat.Sprinklethechickenwith1teaspoonsaltand¼teaspoonblackpepper.AddthechickentotheDutchovenandcookuntilbrownedonbothsides,about8minutestotal.Transfertoaplateandsprinklewiththenutmeg.

Add the garlic cloves to theDutch oven.Cook until just golden, about 30 seconds,stirringconstantlytoavoidburningthegarlic.Addthestockandbringtoaboil,stirringandscrapingupthebrownedbits.ReturnthechickenthighsandtheiraccumulatedjuicestotheDutchovenandnestletheminthegarlic.TopwiththeSwisschardstems,parsleysprigs,tarragonsprigs,and¼teaspoonsalt.

Coverandbakeuntil thegarlic is tenderandemitsasweetaromaandthechickeniscookedthrough,about35minutes.

Discardtheparsleyandtarragonsprigs.Usingtongs,transferthechickentoaservingplatter.AddtheSwisschard leaves, theremaining1 tablespoonoil,andapincheachofsaltandblackpepper to theDutchoven.Setovermediumheatandstirgentlyuntil thechardisjustwiltedandthegarliccloveshavemeltedintoasauce,about2minutes.Spoonthe garlickySwiss chardmixture around the chicken and garnishwith chopped parsleyandtarragon.Serve.

Note:Topeellotsofgarlicquickly,separatetheclovesfromtheheadandputtheminametalmixingbowl.Placeanotherbowlupside-downontop,holdtheedgestogether,andshakevigorouslysothattheclovesbangagainsttheinsidesofbothbowls.Thisisafunactivityforkids—andit’smuchfasterandeasierthanpeelingclovesindividually.

Nutritional analysis per serving: Calories: 220, Fat: 10 g, Saturated Fat: 2 g,Cholesterol:110mg,Fiber:1g,Protein:24g,Carbohydrates:9g,Sodium:523mg

GRILLEDCHICKENWITHBASILPESTO

Oneof thebest-keptsecretsamongcooks ishowtoprepareamoistand tastyboneless,skinlesschickenbreast:Simplystuffitwithherbsandaromaticstoenhancetheflavorofthemeatandgiveyourdishpersonalityandflair.

Serves:6

PrepTime:15minutes

CookTime:45minutes

¼cuppinenuts

2garliccloves,halved

2cupstightlypackedfreshbasilleaves

6tablespoonsextra-virginoliveoil

2tablespoonsfreshlemonjuice

1teaspoonseasalt

6(4-ounce)boneless,skinlesschickenbreasts

1eggplant,slicedinto½-inch-thickrounds

10ouncesbabyspinach

Inafoodprocessor,pulsetogetherthepinenuts,garlic,basil,2tablespoonsoftheoliveoil,thelemonjuice,and¼teaspoonofthesaltuntiljustcombined.Transferthepestotoabowl.

Workingwithone chickenbreast at a time, holdyourknifehorizontally and cut thebreastalmostinhalfthroughthemiddle—stopcuttingabout½inchbeforeyoureachtheotheredgetoleavea“hinge.”Thenyoucanopenupthebreastlikeabook.Repeatwiththeremainingbreasts.Sprinklethechickenalloverwith¼teaspoonofthesalt.

Spread the surface of each chicken breast with an equal amount of the basil pesto.Closethechickenbreastsbackupandbrushtheoutsideswithalittleoil.

Heat a well-seasoned stovetop grill pan over medium-high heat. Cook the chickenbreastsuntilgoldenbrownontheoutsideandnolongerpinkinthecenter,5to7minutesoneachside.Remove from theheatand,oncecoolenough tohandle, slice thechickencrosswiseintostrips.

Meanwhile,preheatthebroiler.Placetheeggplantslicesonabakingsheet.Brushbothsidesoftheeggplantwiththeremainingoilandsprinklewiththeremaining½teaspoonsalt.Broiluntilbrownedandtender,10to15minutesoneachside.

Placethespinachonaservingplatter.Transfertheeggplanttotheplatter,topwiththeslicedchicken,andserve.

Nutritional analysis per serving: Calories: 460, Fat: 31 g, Saturated Fat: 4.5 g,Cholesterol:95mg,Fiber:5g,Protein:35g,Carbohydrates:12g,Sodium:520mg

CHICKENWITHOVEN-ROASTEDTOMATOES

Ilovemakingasaucethathighlightsthefresh,brightflavorofvegetables,roastedtobringout their deeper complexities. When you cook with real, whole foods, you have theopportunity toenjoy theunique tasteeach ingredientcontributes to theoverall flavorofthedish.Thisrecipecelebratesrealfoodforallofitsbeauty,flavor,andhealthbenefits.

Serves:4

PrepTime:15minutes

CookTime:30minutes

1yellowbellpepper,seededandthinlysliced

1orangebellpepper,seededandthinlysliced

1pintgrapetomatoes,halved

1shallot,minced

4garliccloves,thinlysliced

2tablespoonsextra-virginoliveoil

seasaltandfreshlygroundblackpepper

1poundboneless,skinlesschickenbreasts,cutintobite-sizepieces

2tablespoonsfreshlemonjuice

¾teaspoonsmokedpaprika

¼cupthinlyslicedgreenolives

¼cupfinelychoppedfreshparsley

Preheattheovento450°F.

Toss the bell peppers, tomatoes, shallot, and garlic with the olive oil on a rimmedbakingsheet.Seasonwithapincheachofsaltandblackpepper.Roastuntil thepeppersarejusttenderandthetomatoesstarttocollapse,about20minutes.

Meanwhile,inamediumbowl,tossthechickenwith1tablespoonofthelemonjuiceandthepaprika.Seasonwithapincheachofsaltandblackpepper.Scatterthechickenontopoftheroastedtomatomixtureandroastuntilthechickenisjustcookedthrough,about10minutes.

Addtheolives,parsley,andremaining1tablespoonlemonjuiceandtosstocombine.Seasonwithapincheachofsaltandblackpepperandserve.

Nutritionalanalysisperserving:Calories208,Fat8g,SaturatedFat1g,Cholesterol73mg,Fiber3g,Protein26g,Carbohydrates9g,Sodium339mg

PAN-ROASTEDCHICKENWITHWILDMUSHROOMRAGOUT

One trick to cookingmoist chickenbreasts is tousebone-in, skin-onbreasts.Here, thedelicious browned bits left in the pan after sautéing the chicken are used to flavor theaccompanyingmushroomragout.

Serves:4

PrepTime:20minutes

CookTime:40minutes

4(6-ounce)bone-in,skin-onchickenbreasts

seasaltandfreshlygroundblackpepper

4tablespoonsextra-virginoliveoil

1largegarlicclove,minced

1poundmixedmushrooms(suchasbutton,cremini,shiitake,and/oroyster),trimmedandthinlysliced

1teaspoonfreshlemonjuice

1cuplow-sodiumchickenstock

4ouncesbabyarugulaormixedmesclungreens

1tablespoonmincedfreshchivesorparsley,forgarnish

Preheattheovento400°F.

Patthechickendrywithpapertowelsandseasonwith½teaspoonsaltandapinchofblackpepper.Heat1tablespoonoftheoliveoilinalargeoven-safesautépanoverhighheatuntilshimmering.Addthechicken,skin-sidedown,andcookuntiltheskinisgoldenandreleasesfromthepan,2to3minutes.Turnthechickenoverandtransferthepantotheoven.Cook for15 to20minutes,dependingonsize.Thechicken isdonewhen it feelsfirm to the touchand the internal temperature is 165°F.Transfer the chicken to a smallracksetoveraplateorsheetpantocatchanyjuices;donotwashoutthepan.

Meanwhile,inalargesautépan,heat2tablespoonsoftheoliveoilovermediumheatuntil shimmering.Add the garlic and cook for 30 seconds.Add themushrooms and¼teaspoon salt and cook, stirring occasionally, until the mushrooms are very soft andbeginningtobrown,8to10minutes.

Sprinkle½teaspoonofthelemonjuiceoverthemushroomsandaddthechickenstock.Simmeruntilthestockreducesbyhalfandtheragoutisthickened,5to7minutes.

Transferthemushroomragouttothepanusedtocookthechicken.Addthejuicesthathave collected under the chicken and place the pan over low heat. Stir to release thebrownedchickenbitsfromthepanintothemushrooms,thenremovefromtheheat.

Cut the chicken off the bone and into slices. Toss the arugulawith the remaining 1

tablespoonoliveoiland½teaspoonlemonjuice.Distributethearugulaamongfourdinnerplatesandarrangethechickenslicesontop.Spoonthemushroomragoutoverthechickenandserve,garnishedwiththefreshherbs.

Nutritional analysis per serving: Calories: 280, Fat: 18 g, Saturated Fat: 3 g,Cholesterol:75mg,Fiber:1g,Protein:28g,Carbohydrates:4g,Sodium:490mg

POACHEDCHICKENWITHCOLESLAW,ALMONDS,ANDPEPITAS

Celeryseedisthatuniqueflavorincoleslawthatwealllovebutcan’tputourfingeron.Don’tskipthisingredientbecauseitmakesthedish.

Serves:4

PrepTime:15minutes

CookTime:20minutes

½cupMayonnaise(here)orVegenaise

1tablespoonDijonmustard

1tablespoonapplecidervinegar

1tablespoonfreshlemonjuice

6garliccloves,3mincedand3halved

¼teaspoonseasalt

1smallgreencabbage,finelyshredded

2mediumcarrots,peeledandcoarselygrated

1smallyellowonion,finelydiced

¼teaspoonceleryseeds

4(6-ounce)boneless,skinlesschickenbreasts

¼cupsliveredalmonds

¼cuppepitas

Ina smallbowl,whisk together themayonnaise,mustard,vinegar, lemon juice,mincedgarlic,andsalt.

In a large bowl, combine the cabbage, carrots, onion, and celery seeds. Add thedressingandtosstocoatthoroughly.Coverandrefrigerateuntilreadytoserve.

Put thechickenandthehalvedgarlicclovesina largesaucepan.Fill italmost to thetop with cold water and bring to a boil over medium-high heat. Reduce the heat to asimmerandcookuntilthechickenisnolongerpinkinthecenter,10to12minutesoruntilthe internal temperature reaches 165°F.Discard the garlic and transfer the chicken to acuttingboard.

While the chicken is cooking, toast the almonds and pepitas in a small skillet overmediumheat,stirringfrequently,untiltheyjustbegintobrown,2to4minutes.

Slicethechicken;servewiththeslaw,andgarnishwithtoastedalmondsandpepitas.

Nutritional analysis per serving: Calories: 468, Fat: 19 g, Saturated Fat: 3 g,Cholesterol:116mg,Fiber:9g,Protein:44g,Carbohydrates:30g,Sodium:501mg

POMEGRANATECHICKEN

RaselhanoutisaprizedMoroccanspiceblendthatreallytiestogethertheMiddleEasternflavorsofthisdish.It’savailableatmanylargesupermarketsandspecialtyshops,oryoucantrymixingupyourownwiththerecipehere.

Serves:4

PrepTime:20minutes

CookTime:5minutes

¼cupfreshlemonjuice

¼cuptahini

1garlicclove,halved

seasalt

1poundthin-cutchickencutlets

gratedzestof1lemon

2teaspoonsgroundsumac(orgratedzestofanotherlemon)

2teaspoonsRaselHanout(here)

1bunchchicoryor1headescarole,chopped

1headradicchio,cutinquarters,cored,andthinlysliced

½cuppomegranateseeds

¼cupchoppedtoastedwalnuts

choppedfreshparsley,cilantro,and/ormint,forgarnish

Combinethelemonjuice,tahini,garlic,¼cupofwater,andapinchofsaltinablender.Blenduntilsmooth,1to2minutes.

Sprinkle thechickenwith the lemonzest, sumac, raselhanout,and½teaspoonsalt.Heat a well-seasoned stovetop grill pan over medium-high heat. Add the chicken andcook,turningonce,untilcookedthrough,3to4minutestotal.Transfertoacuttingboard.

Tossthechicory,radicchio,andpomegranateseedswiththetahinidressinganddivideamongfourservingplates.Slicethechickenintostripsandarrangeontopofthegreens.Sprinklewiththewalnutsandherbsandserve.

Nutritionalanalysisperserving:Calories341,Fat17g,SaturatedFat2g,Cholesterol73mg,Fiber8g,Protein32g,Carbohydrates20g,Sodium500mg

CHICKENPROVENÇALWITHZUCCHINIANDPEPPERS

ThetermProvençalreferstofoodpreparedinthestyleoftheFrenchregionofProvence,where a fresh, whole-foods culinary approach celebrates the region’s tomatoes, onions,olives,andgarlic.Whilesomepeopleare intimidatedbyFrenchcooking,evenanovicechefwillbeabletocookthiswholesomedish,whichtastesasfantasticasitlooks.

Serves:4

PrepTime:15minutes

CookTime:35minutes

8bone-in,skinlesschickendrumsticksand/orthighs

seasaltandfreshlygroundblackpepper

1tablespoonextra-virginoliveoil

1largeyellowonion,diced

1celeryrib,diced

1smallcarrot,peeledanddiced

8garliccloves,halved

2teaspoonstomatopaste

1bayleaf

1thymesprigor½teaspoondriedthyme

1smallzucchini,cutinto¼-inch-thickrounds

1smallredbellpepper,seededandcutinto¼-inch-thickstrips

2cupslow-sodiumchickenstock

2tablespoonsapplecidervinegar

2tablespoonschoppedfreshparsley,forgarnish

2teaspoonsmincedfreshoregano,forgarnish(optional)

Patthechickendryandseasonwith¼teaspoonsaltandapinchofblackpepper.Inalargesautépanorcast-ironskillet,heattheoliveoilovermediumheatuntilshimmering.Addthe chicken and cook until the pieces are browned all over, about 1 minute per side.Transferthechickentoaplate.

Addtheonion,celery,carrot,andgarlic to thepanandsautéuntil thevegetablesaresoftandgoldenbrown,5to7minutes.Stirinthetomatopasteandcookfor1minute.Addthebayleaf,thyme,zucchini,andbellpepperandcookforanother2minutes.

Returnthechickentothepan.Addthechickenstock,vinegar,and¼teaspoonsaltandbring toasimmer.Reduce theheat to low,cover thepan,andbraise thechickenfor10

minutes.

Transfer thechicken toaplateandsetaside. Increase theheatandsimmer thesauceandvegetablesuntilthesauceisreducedbyhalfandthevegetablesareverytender,about10minutes.Discardthebayleafandthymesprig(ifusing).Returnthechickentothepanandcoatitwiththevegetablesandsauce.

Transferthestewtoaservingplatter,sprinklewiththeparsleyandoregano(ifdesired),andserve.

Nutritional analysis per serving: Calories: 260, Fat: 10 g, Saturated Fat: 2 g,Cholesterol:145mg,Fiber:2g,Protein:30g,Carbohydrates:11g,Sodium:510mg

RATATOUILLEWITHROASTEDCHICKEN

RatatouilleisasummervegetablestewfromthesouthofFrance.Traditionallymadewitheggplant,bellpeppers,zucchini,tomatoes,andbasil,itcanbeservedasasidedishorasadeliciousbase for roastedorgrilledmeatsor fish. It’salsowonderfulatbrunch, toppedwithpoachedeggs.

Serves:8

PrepTime:30minutes

CookTime:1hour

1(3-pound)wholechicken

seasaltandfreshlygroundblackpepper

juiceof½lemon

2bayleaves

2tablespoonsextra-virginoliveoil

4garliccloves,minced

1smalleggplant,cutinto1-inchpieces

1smallzucchini,cutinto1-inchpieces

1smallyellowsummersquash,cutinto1-inchpieces

1red,orange,oryellowbellpepper,seededandcutinto1-inchpieces

1tablespoontomatopaste

1cupcannedcrushedtomatoesorchoppedfreshtomatoeswiththeirjuices

2tablespoonschoppedfreshbasil,plusmoreforgarnish

Preheattheovento400°F.

Patthechickendrywithpapertowels,thenplace,breast-sideup,inaroastingpanorbaking dish. Sprinkle the chicken all over with ½ teaspoon salt and a pinch of blackpepper,andsqueezethelemonjuicealloverthechicken.Placethesqueezedlemonhalfandthebayleaves in thechickencavity.Tie the legs togetherwithkitchentwine,brushwith oil, and roast the chicken, basting throughout, until an instant-read thermometerinserted in the thickest part of the thigh reads 165°F, 50 to 55 minutes. Remove thechickenfromtheovenandallowittorestfor10minutes.

Whenthechickenhasbeenintheovenforabout15minutes,starttheratatouille.Heattheoliveoilinalargesautépanovermediumheatuntilshimmering.Addthegarlicandcookfor30seconds,thenaddtheeggplantand¼teaspoonsalt.Cooktheeggplantuntilitis very soft and beginning to brown, 10 to 15minutes. Itwill stick to the pan a little,thanks to the natural sugars caramelizing. If it begins to burn, loosen the eggplant by

stirringgentlyandaddingateaspoonortwoofwaterifnecessary.

Whentheeggplantisverysoft,addthezucchini,yellowsquash,andbellpepperandcookuntilthevegetablesareallverysoft,about10minutes.Thepanmaystillbesticky.Ifitlookslikeit’sgettingtoodark,lowertheheat.

Addthetomatopasteandcrushedtomatoesandcookforanother10minutes,stirringand scraping thepanwith awooden spoon.Allof the stickybitson thebottomshouldrelease andbe stirred into the ratatouille.Remove thepan from theheat and stir in thebasil.

Carvethechickeninto8piecesandserveovertheratatouille.Garnishwithadditionalbasil.

Nutritional analysis per serving: Calories: 550, Fat: 45 g, Saturated Fat: 8 g,Cholesterol:125mg,Fiber:3g,Protein:27g,Carbohydrates:8g,Sodium:420mg

SOUTHWESTERNCHICKENWRAPS

Thestarofthisdishisthejalapeñopepper.Hotchilesaregreatdetoxifiersastheycontainpotassium, magnesium, zinc, copper, vitamins A and C, and a phytonutrient calledcapsaicin,whichgivesyourmetabolism—andyourtastebuds!—alittlekick.

Serves:4

PrepTime:15minutes

CookTime:15minutes

4(6-ounce)boneless,skinlesschickenbreasts

¾teaspoonseasalt

¼cupMayonnaise(here)orVegenaise

½redonion,finelychopped

3tablespoonschoppedfreshcilantro,plusadditionalcilantrosprigsforserving

gratedzestandjuiceof3limes

2jalapeños,seededandminced

2teaspoonsgroundcumin

1romainelettuceheart,separatedintoleaves

1avocado,pitted,peeled,andthinlysliced

limewedges,forserving

hotsauce,forserving(optional)

Put thechicken ina largesaucepan.Fill italmost to the topwithcoldwaterandadd½teaspoonofthesalt.Bringthewatertoaboilovermedium-highheat.Reducetheheattoasimmerandcookuntilthechickenisnolongerpinkinthecenter,10to12minutes.

Transferthechickentoacuttingboard.Whencoolenoughtohandle,shredthemeatwithyourhands.

Inalargebowl,combinetheshreddedchicken,mayonnaise,onion,choppedcilantro,limezestandjuice,jalapeños,cumin,andremaining¼teaspoonsalt.Mixwell.

Serve thechickensaladalongside lettuce leaves,avocadoslices,cilantrosprigs, limewedges,andhotsauce,ifdesired.Haveyourguestswrapthechickensaladinthelettuceleavesandtopwithgarnishes,asdesired.

Nutritional analysis per serving: Calories: 360, Fat: 15 g, Saturated Fat: 3 g,Cholesterol:112mg,Fiber:8g,Protein:40g,Carbohydrates:18g,Sodium:378mg

TOMATILLOCHICKEN

Thisrecipeisfunandsuitableforlittlehelpers.Havethekidstestthetomatillosauceafterblendingtomakesureittastesjustright.Then,havethemwashtheirhandsandhelpyoushred the chicken. Inviting kids to help preparemeals is a great way to convert pickyeatersintoadventurousdiners.

Serves:4

PrepTime:20minutes

CookTime:40minutes

1mediumyellowonion,quartered

2largebone-in,skinlesschickenbreasts(or4[6ounce]boneless,skinlesschickenbreastsifbone-inunavailable)

¾teaspoonseasalt

3largetomatillos,huskedandquartered

½cuptoastedpepitas,plusmoreforgarnish

1bunchcilantro,plusadditionalchoppedleavesforgarnish

2serranochiles,seededandchopped

1garlicclove,halved

5ouncesbabykale

1tablespoongrapeseedoil

Reserveone-quarter of theonion.Place the remainingonion and the chicken in a largesaucepan.Add4cupsofwaterand½teaspoonofthesaltandbringtoaboil.Reducetheheattolowandpoachuntilthechickenisjustcookedthrough,about15minutes.Transferthechickentoaplate,discardtheonion,andreservethecookingliquid.

Placethetomatillos,pepitas,cilantro,chiles,garlic,reservedonion,1cupofthekaleleaves, 1 cup of the chicken cooking liquid, and the remaining ¼ teaspoon salt in ablender.Pureeuntilverysmooth,1to2minutes.

Heattheoilinalargesaucepanovermedium-lowheat.Addthetomatillomixture;becareful,asitwillsplatter.Cook,stirringcontinuously,untilthickenedtoapaste,about10minutes.Stirin1½cupsofthechickencookingliquid.Simmer,stirringoccasionally,for10moreminutes.

Pullthechickenmeatfromthebonesandtearitintolargechunks.Addthechickenandremainingkale to thepanandgentlystiruntil thechicken ishotand thekale justwilts,about1minute.

Divideamongfourservingplates,garnishwithpepitasandcilantro,andserve.

Nutritional analysis per serving: Calories: 370, Fat: 18 g, Saturated Fat: 3 g,Cholesterol:85mg,Fiber:4g,Protein:36g,Carbohydrates:16g,Sodium:488mg

TUSCANCHICKENCACCIATORE

I love inviting people over for dinner, and there is nothing easier than a one-potmealwhen you are cooking for company. The next time you have extra friends and familymembersjoiningyouatthetable,simplydoublethisrecipe.

Serves:4

PrepTime:15minutes

CookTime:1hour

1tablespooncoconutoil

1¼poundsbone-in,skinlesschickenthighs

seasaltandfreshlygroundblackpepper

2mediumyellowonions,chopped

2redorgreenbellpeppers,seededandchopped

2zucchini,diced

10ouncesbuttonorcreminimushrooms,trimmedandhalved

1cuppackedfreshbasilleaves,plus2tablespoonschoppedfreshbasilforgarnish

1(28-ounce)canwholetomatoes

½teaspoondriedthyme

½teaspoondriedoregano

InalargeDutchoven,heat theoilovermedium-highheatuntilshimmering.Seasonthechickenthighswith¼teaspoonsaltandapinchofblackpepper.Brownthechickeninthehotoil,cookingfor3to4minutesoneachside.Transferthechickentoaplate.

Add the onions and bell peppers to the pot and cook, stirring occasionally, untilsoftened,about10minutes.Stirinthezucchiniandmushrooms,andcontinuecookingforjustafewminutes.

Addthebasil leaves,stirringuntilwilted.Addthetomatoeswith their juices, thyme,oregano,and¼teaspooneachsaltandblackpepper.Stirtocombine,usingthebackofawoodenspoon tocut the tomatoes inhalf.Return thechicken to thepotand reduce theheatsotheliquidisatasimmer.Coverandcookuntilthechickenisfullycooked,about30minutes.

Transfer thechickentoaplateandtentwithfoil tokeepwarm.Bringthevegetablesandsaucetoaboiloverhighheatandcookuntilabouthalfoftheliquidhasevaporated,5to8minutes.

Servethechickenwiththevegetablesandsauce,garnishedwiththechoppedbasil.

Nutritional analysis per serving: Calories: 320, Fat: 10 g, Saturated Fat: 4.5 g,Cholesterol:135mg,Fiber:5g,Protein:33g,Carbohydrates:24g,Sodium:460mg

YELLOWCURRYWITHCHICKENMEATBALLS

Adding turmeric to your dishes is a greatway to boost your intake of a powerful anti-inflammatory.The lusciouscurryservedover thesemeatballs is lightandrefreshingbutalsocreamyandsatisfying.

Serves:4

PrepTime:30minutes,pluschillingtime

CookTime:20minutes

1largeyellowonion,finelychopped

1(2-inch)pieceginger,peeledandfinelychopped

1tablespoonplus1teaspoonyellowcurrypowder

¾teaspoonseasalt

1poundgroundchicken

4lemongrassstalks,roughlychopped

juiceof2limes,plusgratedzestof1lime

1teaspoongroundturmeric

2cupslow-sodiumchickenstock

1cupfull-fatunsweetenedcoconutmilk

1redbellpepper,seededandfinelychopped

1jalapeño,seededandfinelychopped

1bunchcilantro(includingstems),finelychopped

In a large bowl, combine 2 tablespoons of the onion, 1 tablespoon of the ginger, 1tablespoon of the curry powder, and½ teaspoon of the salt. Add the chicken andmixgentlywithyourhandsuntilwellcombined.Coverthebowlandrefrigeratefor15to20minutes.

In a food processor, pulse the lemongrass until very finely minced, with no bristlystrandsremaining,scrapingthebowloccasionally.Transfertoalargesaucepan.Addtheremaining ginger and onion, the lime juice and zest, the turmeric, and the remaining 1teaspooncurrypowder.Stirinthechickenstockandcoconutmilkandbringtoaboilovermedium-highheat.Reducetheheattomediumtomaintainasteadysimmer.

Form the chilled chicken mixture into 1-inch balls. Carefully drop them into thesimmeringcurry.Adjusttheheattomaintainasimmerandsimmeruntilthemeatballsarecookedthrough,about15minutes.Seasonwiththeremaining¼teaspoonsalt.

Foldmostof thebellpepper, jalapeño,andcilantro into thecurry sauce, reservingasmall amount of each for garnish. Simmer until just heated through, about 2 minutes.

Divide among four serving bowls, garnishwith the reserved bell pepper, jalapeño, andcilantro,andserve.

Nutritional analysis per serving: Calories: 332, Fat: 22 g, Saturated Fat: 13 g,Cholesterol:98mg,Fiber:2g,Protein:23g,Carbohydrates:13g,Sodium:459mg

REDCURRYSTEWWITHCHICKENANDEGGPLANT

Hereisanotherone-potmealyouwillbethankfultohaveinyourmealplanrotation.Thisheartystewhasjusttherightamountofheat,butfeelfreetoaddapinchofcayenneifyouwantevenmorespice.

Serves:4

PrepTime:20minutes

CookTime:45minutes

1tablespooncoconutoil

1poundboneless,skinlesschickenthighs

seasaltandfreshlygroundblackpepper

½mediumredonion,sliced

1teaspoonchilipowder

1teaspoongratedfreshginger

1(13.5-ounce)canfull-fatunsweetenedcoconutmilk

1largeeggplant,diced

1zucchini,diced

3or4redThaichiles,seededandhalvedlengthwise

2pintscherryorgrapetomatoes

8ouncesgreenbeans,trimmedandcutinto2-inchpieces

2scallions,chopped

⅓cupchoppedfreshcilantro

gratedzestof1lime

juiceof2limes

3tablespoonschoppedalmonds

In a large sauté pan, heat½ tablespoonof the coconut oil overmedium-highheat untilshimmering.Seasonthechickenthighswith¼teaspoonsaltandapinchofblackpepperandaddthemtothepan.Brownthechickeninthehotoil,cookingfor2to3minutesperside.Transferthechickentoaplate.

Addtheremaining½tablespooncoconutoiltothesautépan.Addtheonionandsautéuntilsoftened,about5minutes.

Addthechilipowderandgingerandcook,stirringconstantly,forjust30seconds.Addthecoconutmilkand¾cupofwaterandstir tocombine.Stir in theeggplant,zucchini,Thai chiles, and¼ teaspoon each salt and black pepper.Return the chicken to the pan.

Bringtheliquidtoaboil,cover,andreducetheheatsothestewstaysatasimmer.Cookuntilthechickeniscookedthrough,about20minutes.

Addthetomatoesandgreenbeansandstirtocombine.Continuetosimmer,uncovered,for10minutes.

Removethepanfromtheheat.Stirinthescallions,cilantro,andlimezestandjuice.RemovetheThaichilesfromthedish(ifdesired),garnishwiththealmonds,andserve.

Nutritional analysis per serving: Calories: 510, Fat: 33 g, Saturated Fat: 23 g,Cholesterol:135mg,Fiber:9g,Protein:30g,Carbohydrates:26g,Sodium:450mg

GINGER-LEMONCHICKENWITHSPINACH

Thisisatruechickendishforthesoul.Whenyouarefeelingabitrundownandneedanourishingmealtowarmyoufromtheinsideout, looknofurtherthanyourkitchenandthisrecipetonurtureyourbody,mind,andspirit.

Serves:4

PrepTime:20minutes

CookTime:1hour

1(2-inch)pieceginger,peeledandminced

seasalt

3tablespoonsgrapeseedoil

1(3½-pound)wholechicken

2lemons,1slicedintothinrounds,1cutintowedgesforserving

9ouncesbabyspinach

¼teaspooncrushedredpepperflakes

Preheattheovento425°F.

In a small bowl, use a spoon tomash together the ginger, 2 tablespoons salt, and 2tablespoonsoftheoil.Setaside.

Patthechickendrywithpapertowels.Usingyourfingers,gentlyloosentheskinfromthechickenbreasts.Beingcarefulnottoteartheskin,spreadhalfoftheginger-saltpasteevenlybetweentheskinandmeat;pattheskinbackdown.Rubtheremainingpasteinsidethechickencavity.Tucktheentireslicedlemonintothecavity(youmayhavetocutafewslicesinhalf).

Tiethechickenlegstogetherwithcottonkitchentwine;tuckthewingtipsunderneath.Rubthechickenwiththeremaining1tablespoonoil.Placethechicken,breast-sideup,inaroastingpan.

Roastthechicken,occasionallybastingwiththepanjuices,untilgolden-brown,50to55minutes;an instant-read thermometer inserted in the thickestpartof the thighshouldread165°F.Transfer thechicken toacuttingboardand tentwith foil, reserving thehotbakingsheet;allowthechickentorestfor10minutesbeforecarving.

Scatterthespinachoverthepanjuicesonthebakingsheet.Placethepanbackintheovenuntilthespinachhasbeguntowilt,2to3minutes.Tossthespinachonthehotpanuntilitisfullywiltedanddressedwithpanjuices.Seasonwithapinchofsaltandtheredpepper flakes.Carve the chicken and servewith the spinach and lemonwedges on theside.

Nutritional analysis per serving: Calories: 480, Fat: 36 g, Saturated Fat: 8 g,Cholesterol:128mg,Fiber:2g,Protein:34g,Carbohydrates:5g,Sodium:460mg

MOROCCAN-STYLECHICKEN

The blend of spices in this dish creates aromatic, authenticMoroccan flavors with notaginenecessary!Thelemonlosesitsacidictartnessintheoven,addingsavorydepthtothesaucewithjustabrightzingatthefinish.PairwithGreenBeansandAlmonds(here).

Serves:6

PrepTime:20minutes

CookTime:40minutes

1tablespoonfennelseeds

1tablespooncuminseeds

2teaspoonscorianderseeds

1teaspoongroundcinnamon

1teaspoonpaprika

½teaspoonAleppopepperor¼teaspooncrushedredpepperflakes

1teaspoonseasalt

2tablespoonsplus1teaspoonextra-virginoliveoil

3smallfennelbulbs,eachcutinto8wedges,frondsreserved

3mediumshallots,sliced

6(4-ounce)boneless,skinlesschickenthighs

1lemon,verythinlyslicedandseeded

¼cupfinelychoppedgreenolives

2largetomatoes,diced

Preheattheovento475°F.

In a small skillet, heat the fennel, cumin, and coriander seeds over medium heat,tossingoccasionally,until fragrantandtoasted,about3minutes.Cool, thentransfer toaspice grinder and coarsely grind. Transfer the spices to a large bowl and stir in thecinnamon,paprika,pepper,¾teaspoonofthesalt,and2tablespoonsoftheoil.Addthefennelwedges,shallots,andchickenandmixuntileverythingisevenlycoated.

Spreadthechickenandvegetablesevenlyonalargerimmedbakingsheet.Roastuntilthechickeniscookedthroughandthevegetablesaretender,about40minutes.

Meanwhile,tossthelemonsliceswiththeremaining1teaspoonoiluntilwellcoated.Spread in a single layer on a second baking sheet. Roast alongside the chicken untilgoldenbrownandtender,about30minutes.Transferthelemonstoacuttingboard.Whencool enough to handle, chop very finely (including the peel) and transfer to amedium

bowl.

Finelychopthereservedfennelfronds.Addhalfofthechoppedfrondstothelemonsandmixintheolives,tomatoes,andremaining¼teaspoonsalt.

Divide thechickenand roastedvegetablesamongsix servingplatesanddrizzlewiththe pan juices. Spoon the tomato mixture on top, garnish with the remaining choppedfennelfronds,andserve.

Nutritional analysis per serving: Calories: 250, Fat: 11 g, Saturated Fat: 2 g,Cholesterol:110mg,Fiber:6g,Protein:25g,Carbohydrates:15g,Sodium:522mg

COCONUTCURRYCHICKENSOUPWITHALMONDS

Each ingredient in this soupcontains immune-boostingnutrientsandphytonutrients thatpreventdisease.Doublethebatchandfreezehalfsothatyouhavesouponhandthenexttimesomeoneyouloveisfeelingundertheweather.

Serves:4

PrepTime:15minutes

CookTime:30minutes

1tablespooncoconutoil

3mediumshallots,thinlysliced

2to3teaspoonsmildcurrypowder

½teaspoongroundturmeric

½teaspoongroundginger

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

4cupslow-sodiumchickenstock

1poundthin-cutchickencutlets

1(13.5-ounce)canfull-fatunsweetenedcoconutmilk

1cupslicedshiitakemushroomcaps

1cupslicedsugarsnappeas

1redbellpepper,seededandchopped

½cupchoppedfreshcilantro

2scallions,chopped

juiceof2limes

¼cupslicedalmonds

1teaspoontoastedsesameoil

In a medium stockpot, heat the oil over medium-high heat until shimmering. Add theshallotsandsautéuntiltranslucent,3to4minutes.

Stirin2teaspoonsofthecurrypowder,theturmeric,ginger,salt,andblackpepperandcookfor30seconds.Pourinthechickenstockand1cupofwater;stirtocombine.Bringtheliquidtoaboiloverhighheat.

Addthechickencutlets,tryingtomakesuretheyaresubmergedintheliquid.Reducetoasimmerandcookuntilthechickeniscookedthrough,10to15minutes(cutintoone

ofthethickercutletstoverifythatitisnolongerpinkinside).Transferthechickencutletstoabowlandletcool.

Addthecoconutmilk,mushrooms,sugarsnappeas,andredbellpeppertothepot.Letthe soup continue to simmer for 7 to 10minutes. Taste and addmore curry powder, ifdesired.

Meanwhile,cutthechickenintobite-sizepieces.Removethesoupfromtheheatandstir in the chicken, cilantro, scallions, and lime juice. Ladle the soup into four bowls.Garnishwithalmonds,drizzlewithsesameoil,andserve.

Nutritional analysis per serving: Calories: 480, Fat: 33 g, Saturated Fat: 23 g,Cholesterol:100mg,Fiber:3g,Protein:35g,Carbohydrates:15g,Sodium:351mg

SOUTHWESTERNTURKEYCHILI

This chili will flood your body with a healthy dose of potassium, an important bloodpressure regulator. Most SAD (standard American diet) consumers don’t get enoughpotassiumduetothelackoffruitsandvegetablesintheirdiet.Notonlywillthisdishhelpyourbodyrelaxandworkmoreeffectively,butthearomasandflavorswillputyouinthatcozyplacethathome-cookedmealsprovide.

Serves:8

PrepTime:20minutes

CookTime:30minutes

1tablespoonextra-virginoliveoil

2poundsgroundturkey,preferablydarkmeat

1yellowonion,finelychopped

2bellpeppers(anycolor),seededandfinelychopped

2jalapeños,seededandminced

6garliccloves,minced

3tablespoonschilipowder

1½tablespoonssmokedpaprika

1½tablespoonsgroundcumin

1½tablespoonsgarlicpowder

seasaltandfreshlygroundblackpepper

1(28-ounce)cantomatopuree

1(28-ounce)candicedtomatoes

1avocado,pitted,peeled,andsliced,forgarnish

2tablespoonschoppedfreshcilantro,forgarnish

1scallion,sliced,forgarnish

Inalargesaucepan,heattheoilovermedium-highheatuntilshimmering.Addtheturkeyandcook,breakingupwithaspoon,untilnolongerpink,5to7minutes.

Stir in theonion,bellpeppers, jalapeños,garlic, chilipowder,paprika, cumin,garlicpowder,1teaspoonsalt,andapinchofblackpepper.Addthetomatopureeandthedicedtomatoeswiththeirjuices,reducetheheattomedium,andcook,stirringoccasionally,for20to25minutes.

Serve,toppedwithavocado,cilantro,andscallions.

Nutritional analysis per serving: Calories: 310, Fat: 16 g, Saturated Fat: 3.5 g,

Cholesterol:85mg,Fiber:6g,Protein:25g,Carbohydrates:21g,Sodium:460mg

SPICEDTURKEYANDZCCHINIMEATBALLS

Groundturkeymakesfortastymeatballs,meatloaf,burgers,orchili.Choosedarkmeatforthis recipe, as it will retain more moisture and yield a juicier meatball. Pair with avegetablesidedishsuchasMashedCauliflowerwithHorseradish(here).

Serves:4

PrepTime:20minutes

CookTime:15minutes

1poundgroundturkey(preferablydarkmeat)

1smallzucchini,grated

2tablespoonsmincedshallot

1garlicclove,minced

1largeomega-3egg,beaten

1teaspoondriedoregano

¾teaspoonseasalt

½teaspoonAleppopepperor¼teaspooncrushedredpepperflakes

½teaspoonfennelseeds,mincedorcrushed

½teaspoondriedsage

2tablespoonsgrapeseedoil,plusmoreifneeded

choppedfreshbasilorchives,forgarnish

Preheattheovento400°F.

Inalargebowl,combinealloftheingredientsexceptthegrapeseedoilandbasilandmix well. Using wet hands, form the mixture into 12 balls, each about the size of atangerine.

Heat the grapeseed oil in a large oven-safe sauté pan over medium-high heat untilshimmering.Placethemeatballsinthehotpan,leavingspacebetweenthem.(Dependingonthesizeofyoursautépan,youmayneedtocookthemeatballsinbatches.)Cook,usinga large spoon to turn themeatballs gently, until brown, about 30 seconds per side.Themeatballswillbesoft,soturncarefully.

Transferthesautépantotheovenandbakeuntilthemeatballsfeelfirmtothetouch,8to10minutes.Garnishwithbasilandserve.

Nutritional analysis per serving: Calories: 262, Fat: 19 g, Saturated Fat: 5 g,Cholesterol:145mg,Fiber:1g,Protein:21g,Carbohydrates:2g,Sodium:520mg

CHILI-SPICEDTURKEYMEATLOAFWITHROASTEDCARROTSALAD

Proteinkeepsthenighttimemunchiesatbay.Ifyoutendtofeelhungryorhaveahabitofgrazingafterdinner,thismealwillhelpyoumeetyourintakeofnutritiousprotein,whichkeepsyourbloodsugarstableandpreventscravings.

Serves:8

PrepTime:20minutes

CookTime:1hour

6garliccloves,halved

2celeryribs,coarselychopped

1smallyellowonion,coarselychopped

½cupcoconutflour

3largeomega-3eggs,beaten

3tablespoonspaprika

1tablespoonchilipowder

seasalt

2poundsgroundturkey(preferablydarkmeat)

2poundscarrots,peeledandcutintosteakfries

2tablespoonsplus2teaspoonsgrapeseedoil

½cuppepitas

½cupchoppedfreshcilantro

½teaspoongroundcumin

Preheattheovento375°F.

In the bowl of a foodprocessor, pulse the garlic, celery, andonionuntil very finelychopped. Transfer the vegetables to a large bowl and add the coconut flour, eggs, 1tablespoonofthepaprika,thechilipowder,and1teaspoonsalt.Addtheturkeyand,usingyourhands,mixuntilcombined;donotovermixorthemeatloafwillbedense.

Gentlypatthemeatintoaloafandplaceinan8½-by-4½-inchloafpan.Donotpressdownorintothecorners.Placethepanonarimmedbakingsheetandbakeonthetoprackfor50minutes.

While themeatloafcooks, toss thecarrotswith2teaspoonsof theoilandapinchofsaltontwolargerimmedbakingsheets.Roastonthebottomandmiddleracksoftheoven,tossingoncehalfwaythrough,untiltender,15to20minutes.Removeandtentwithfoiltokeepwarm.

Whenthemeatloafhasbakedfor50minutes,stirtogethertheremaining2tablespoonspaprikaand2 tablespoonsgrapeseedoil.Brush the topof the loafwith themixtureandcontinuecookinguntil an instant-read thermometer inserted into the thickestpartof theloaf registers 155°F, about 10 more minutes. Remove from the oven; let rest for 10minutesbeforeslicing.

Whilethemeatloafrests,placethepepitasinasmallskilletandlightlytoastthemovermedium-lowheat,stirringfrequently,untiltheytakeontheslightesthintofcolor,3to5minutes.

Combinethecarrots,pepitas,cilantro,andcumin,tossingtocombine.Servewiththemeatloaf.

Nutritional analysis per serving: Calories: 395, Fat: 23 g, Saturated Fat: 5 g,Cholesterol:168mg,Fiber:8g,Protein:29g,Carbohydrates:20g,Sodium:521mg

ROASTEDTURKEYWITHHERBPASTE

Ifyouare likemeandwishThanksgivingcamearoundmonthly insteadofyearly, thenyouwilllovethisrecipe.JustwhenIthoughtnothingcouldtopmyfavoriteThanksgivingturkey,Ifoundthisrecipeandnowenjoymakingitallyearroundbecauseitissimpleyetelegant.ServewithasideofCauliflower“Rice”(here).

Serves:6

PrepTime:20minutes

CookTime:1hour

1(1-pound)boneless,skinlessturkeybreast

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

2scallions,roughlychopped

2garliccloves,halved

1cupfreshparsleyleaves

leavesfrom4to6thymesprigs

leavesfrom1largerosemarysprig

1tablespoonDijonmustard

1tablespoonextra-virginoliveoil

1lemon,slicedinto6rounds

Preheattheovento350°F.

Placetheturkeybreastinabakingdishandseasonwiththesaltandblackpepper.

In the bowl of a food processor, combine the scallions, garlic, parsley, thyme,rosemary,mustard,andoliveoil.Pulseuntilathickpasteforms,30secondsto1minute.

Spreadone-halftotwo-thirdsoftheherbpasteoverthetopoftheturkeybreast.Layerthelemonslicesovertheherbpaste.

Roasttheturkeyuntilaninstant-readthermometerinsertedintothethickestpartreads165°F,45to60minutes.Removetheturkeyfromtheoven,tentwithfoil,andletrestfor10to15minutes.

Removethelemonslicesandslicetheturkey.Arrangetheturkeyslicesonaplatterandtopwithadditionalherbpaste.Serve.

Nutritionalanalysisperserving:Calories:231,Fat:7g,SaturatedFat:1g,Cholesterol:60mg,Fiber:2g,Protein:36g,Carbohydrates:3g,Sodium:230mg

TURKEYBURGERS

Foraheartiermeal,trypairingtheseburgerswithOnion-LeekSoup(here).

Serves:4

PrepTime:20minutes

CookTime:15minutes

¼cupapplecidervinegar

¾teaspoonseasalt

½teaspoonfreshlygroundblackpepper

12ouncesradishes,verythinlysliced

1teaspoonfreshlimejuice

2tablespoonsMayonnaise(here)orVegenaise

1poundgroundturkey

1largezucchini,coarselygrated

1bunchchives,thinlysliced

1largeomega-3egg,beaten

1teaspoonanchochilepowder

1teaspoongroundcumin

¼teaspooncayennepepper

2tablespoonsgrapeseedoil

16redlettuceleaves

2tomatoes,thinlysliced

Combinethevinegarand¼teaspooneachofthesaltandblackpepperinamediumbowl.Addtheradishes,turntocoat,andletstand.

Inasmallbowl,whiskthelimejuiceintothemayonnaise;setaside.

Combine the turkey, zucchini, chives (reserve a little for the garnish), egg, chile,cumin,cayenne,and remaining½ teaspoonsalt and¼ teaspoonblackpepper ina largebowl.Forminto4equal-sizepatties.

Heat theoil in a largenonstick skillet overmediumheat until shimmering.Add thepattiesandcook,turningonce,untilcookedthrough,about15minutes.

For each serving, stack 2 lettuce leaves and place 1 burger in the center. Top eachburgerwithsomeofthelime-mayomixture,tomatoslices,pickledradishes,andreservedchives.Sandwichwith2morelettuceleavesandservewithanyremainingradishesonthe

side.

Nutritional analysis per serving: Calories: 340, Fat: 20 g, Saturated Fat: 4 g,Cholesterol:130mg,Fiber:4g,Protein:27g,Carbohydrates:14g,Sodium:481mg

TURKEYPICCATAWITHBRUSSELSSPROUTLEAVESANDBROCCOLIRABE

Thecapersarewhatmakeapiccatamemorable—they’resaltyandpungentandstimulateyourpalateso thatyouenjoyall the fresh flavorsof thisdish.The traditionalpiccata ismade from veal cutlets breaded in flour, which takes away from the otherwise healthynatureofthedish.Youcanenjoythisupdatedversionwithoutsabotagingyourhealth.

Serves:4

PrepTime:25minutes

CookTime:25minutes

2bunchesbroccolirabe,trimmedandcutinto2-inchpieces

1poundBrusselssprouts

4tablespoonsextra-virginoliveoil

3garliccloves,minced

seasaltandfreshlygroundblackpepper

1¼poundsthin-cutturkeycutlets

2tablespoonsfreshlemonjuice

1tablespoonrinsed,finelychoppedcapers

2tablespoonschoppedfreshparsley

Bringa largepotofwater toaboiloverhighheat.Cook thebroccoli rabeuntil tender,about3minutes.Draininacolander.

Remove the leaves of the Brussels sprouts by trimming the end of each one andhalving it. Remove as many leaves as you can, saving the cores for vegetable stock.Reservetheleaves.

Inalargenonsticksautépan,warm1tablespoonoftheoilovermedium-highheatuntilshimmering.CooktheBrusselssproutleaves,stirringconstantly,forabout6minutes.Stirinthebroccolirabeandcookuntil theBrusselssproutleavesaretender,2to3minutes.Stir in the garlic, ¼ teaspoon salt, and a pinch of black pepper and cook for about 1minute.Transferthevegetablesfromthepantoabowl;tentwithfoiltokeepwarm.

Wipe out the pan. Warm ½ tablespoon of the oil over medium-high heat untilshimmering. Season the turkey with ¼ teaspoon each salt and black pepper. Sauté theturkeyuntilbrownedandfullycooked,2 to3minutesperside.Transfer the turkey toaplatter.

Heattheremaining2½tablespoonsoilovermediumheat.Addthelemonjuice,capers,and1 tablespoonofwater,stirringandusingaspatula toscrapeupanybrownedturkeybitsinthepan.Spoonthemixtureovertheturkeybreasts.Garnishwithparsleyandserve

withthereservedvegetablesontheside.

Nutritional analysis per serving: Calories: 360, Fat: 16 g, Saturated Fat: 2.5 g,Cholesterol:80mg,Fiber:6g,Protein:39g,Carbohydrates:17g,Sodium:470mg

Meat

BEEFCHILI

Higherinomega-3fattyacidsthanfeedlotbeef,aswellasinothercompoundsknowntoreduce weight such as CLA (conjugated linoleic acids), grass-fed beef is tasty andbecomingmorewidelyavailableasconsumersincreasedemandforbetterqualitymeat.

Serves:4

PrepTime:30minutes

CookTime:3to3½hours

1tablespoonextra-virginoliveoil

1poundgrass-fedbeefstewmeat,cutinto1-inchpieces

2mediumyellowonions,chopped

2greenorredbellpeppers,seededandchopped

4celeryribs,chopped

2zucchini,diced

2garliccloves,minced

1tablespoontomatopaste

2cannedchipotlepeppersinadobosauce,seededandchopped,plus2teaspoonsadobosauce

1teaspoongroundcumin

1teaspoonchilipowder

½teaspoongroundcinnamon

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

1(28-ounce)canwholetomatoes

¼cuplow-sodiumchickenstock

½cupchoppedfreshcilantro,forgarnish

¼cupslicedradishes,forgarnish

½avocado,pitted,peeled,andchopped,forgarnish

InaDutchoven,warm½tablespoonoftheoilovermedium-highheatuntilshimmering.Add thebeef andcookuntil browned, about3minutesper side.Usinga slotted spoon,transferthebeeftoabowl.

Addtheremaining½tablespoonoiltothepot.Sautétheonionsandbellpeppersfor6minutes.Addtheceleryandzucchiniandsautéforanother5minutes.Ifthevegetablesarebrowningtoomuch,reducetheheattomedium.

Stir in the garlic, tomato paste, chipotle peppers, adobo sauce, cumin, chili powder,cinnamon,salt,andblackpepper.Cookfor30secondsbeforeadding the tomatoeswiththeirjuicesandthechickenstock.Usethebackofawoodenspoontobreakthetomatoesinhalf.Bringtoaboil,thenreducetheheattolowsothemixtureisatasimmer.

Return themeat to the pot, cover, and cook, stirring occasionally, until themeat istender,2½to3hours.Tasteandadjusttheseasoningstomakeitspicier,ifdesired.Ladlethechiliintobowls.Garnishwithcilantro,radishes,andavocadoandserve.

Nutritional analysis per serving: Calories: 320, Fat: 11 g, Saturated Fat: 2.5 g,Cholesterol:60mg,Fiber:8g,Protein:31g,Carbohydrates:26g,Sodium:310mg

SLOW-COOKEDBRISKETWITHFENNELANDONIONS

Make this a zero-fussmeal byprepping it Sundaynight.Before leaving for the dayonMondaymorning,simplyturnonyourslowcookerandletthearomaofherbs,spices,andsavorymeat permeate your home.Walk in, enjoy the comforts of a truly slow-cookedmeal,andmarvelat thesimplicityof livingwell. (Ifyoudon’thaveaslowcooker,youcancookthestewforabout1hourinacoveredDutchovensetovermediumheat.)

Serves:4

PrepTime:30minutes

CookTime:8to10hours(unattended)plus10minutes

2tablespoonscidervinegar

2fennelbulbs,halvedandsliced

2yellowonions,halvedandsliced

1(16-ounce)candicedtomatoes

1headgarlic,clovespeeled

8to10thymesprigs

1(3-pound)grass-fedleanbrisket,cutinto4pieces

2teaspoonschilipowder

½teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

choppedfreshparsley,forgarnish

Pourthevinegarand½cupofwaterintoa6-quartslowcooker.

Ina largebowl,combine the fennel,onions,diced tomatoeswith their juices,garlic,andthyme.Transferhalfofthevegetablemixturetotheslowcooker.

Season the brisket all over with the chili powder, salt, and black pepper. Place thepiecesofmeatontopofthevegetablesintheslowcooker.Pourtheremainingvegetablesontop.

Cookonlowuntilthemeateasilypullsapartwithafork,8to10hours.Letthebrisketrest,covered,forabout30minutes.Removethethymesprigs.

Usingaladle,transfer3cupsofthecookingliquidtoamediumsautépan.Bringtoaboil over high heat and let the liquid reduce until it thickens into a gravy—keeping acareful eyeon it so it doesn’t over-reduceor burn—8 to 10minutes.Remove from theheat.

Slicethebrisketagainstthegrain.Pourthegravyoverthebrisketslices,garnishwiththeparsley,andservewiththevegetablesontheside.

Nutritional analysis per serving: Calories: 300, Fat: 11 g, Saturated Fat: 4 g,Cholesterol:76mg,Fiber:7g,Protein:27g,Carbohydrates:25g,Sodium:486mg

ASIAN-STYLEBEEFSTEW

Surpriseyour familywith thisAsian-style takeon the traditionalbeefstew. It’scomfortfoodatitstastiest—andhealthiest.

Serves:4

PrepTime:15minutes

CookTime:1hourand45minutes

1¼poundsgrass-fedbeefstewmeat,cutinto1-inchpieces

1largedaikonradish,peeledandcutinto1-inchpieces

4scallions,whitepartscutinto2-inchlengths,greenpartsthinlysliced

2tablespoonsmincedfreshginger

3tablespoonsbrown(hatcho)miso

2smallzucchini,diced

2smallyellowsummersquash,diced

7ouncesenokimushrooms,trimmedandseparatedintosmallerpieces

½teaspoonfreshlygroundblackpepper

Combinethebeef,daikon,scallionwhites,andgingerinalargesaucepan.Add4cupsofwater;thewatershouldjustcovertheingredients.Bringtoaboiloverhighheat.Skimanddiscardanyfoamthataccumulatesonthesurface.

Meanwhile,whisk themisowith½cupofwarmwater inasmallbowl.Stir into thepot, reduce the heat to low, cover, and simmer until the beef is very tender, about 1½hours.

Gently fold in thezucchini, squash,mushrooms, andblackpepper.Simmeruntil thesquashare crisp-tender, about10minutes.Ladle into four soupbowls,garnishwith thescalliongreens,andserve.

Nutritional analysis per serving: Calories: 513, Fat: 28 g, Saturated Fat: 11 g,Cholesterol:164mg,Fiber:5g,Protein:46g,Carbohydrates:19g,Sodium:551mg

BAKEDMEATBALLSWITHCAULIFLOWERPUREE

Thisisasumptuousmealwithouttheexpenseofafancyrestaurant!Feelfreetosubstitutegroundturkeyforthegrass-fedbeefinthisrecipeforalittlevariety.

Serves:4

PrepTime:30minutes

CookTime:50minutes

1poundgroundgrass-fedbeef

4buttonmushrooms,minced

1largeomega-3egg,beaten

3teaspoonsmincedgarlic

2tablespoonsmincedshallot

2tablespoonscoarselychoppedpinenuts

½teaspoondriedthyme

½teaspoondriedoregano

½teaspooncrushedredpepperflakes

seasaltandfreshlygroundblackpepper

2tablespoonsgrapeseedoil

1smallheadcauliflower,coarselychopped

¼cupunsweetenedalmondmilk

¼cupplus1tablespoonextra-virginoliveoil

1smallyellowonion,minced

1teaspoontomatopaste

2cupscannedtomatopuree

1bunchkale,stemmedandfinelyshredded

Preheattheovento400°F.

Inalargemixingbowl,combinethebeef,mushrooms,egg,2teaspoonsofthegarlic,theshallot,pinenuts,thyme,oregano,redpepperflakes,¼teaspoonsalt,andapinchofblackpepper.Mixwell.Usingwethands,formthemixtureinto12balls,eachaboutthesizeofatangerine.

Heat the grapeseed oil in a large oven-safe sauté pan over medium-high heat untilshimmering.Placethemeatballsinthehotpan,leavingspacebetweenthem.(Dependingonthesizeofyoursautépan,youmayneedtocookthemeatballsinbatches.)Cook,using

a large spoon to turn themeatballs gently, until brown, about 30 seconds per side.Themeatballswillbesoft,soturncarefully.

Transferthesautépantotheovenandbakeuntilthemeatballsfeelfirmtothetouch,8to10minutes.Transferthemtoaplate.

Whilethemeatballsbake,pour1cupofwaterintothebottomofamediumsaucepanand bring it to a boil over high heat. Place a steaming rack or basket over the boilingwater.Addthecauliflower,cover,andsteamuntil it isverysoftandeasilybreaksapart,about10minutes.

Transferthecauliflowertoafoodprocessororblenderandaddthealmondmilk,¼cupoftheoliveoil,and¼teaspoonsalt.Pureeuntilverysmooth,thentransferthepureetoalargeoven-safebakingdishorgratindish.Setaside.

Inalargesaucepan,heattheremaining1tablespoonoliveoilovermedium-lowheat.Addtheonionandremaining1teaspoongarlicandsautéuntiltheybegintobrown,about5minutes. Add the tomato paste and cook for 1minute. Add the tomato puree and¼teaspoonsaltandbringtoasimmer;reducetheheattolowandcookfor15minutes.Stirintheshreddedkaleandcookuntilthekaleisverytender,about5minutes.

Arrangethemeatballsontopofthecauliflowerpuree,thenladlethetomatosauceoverthemeatballs.Placethebakingdishintheovenandbakefor10minutes.

Serve each guest 3 meatballs, along with some cauliflower puree and tomato-kalesauce.

Nutritional analysis per serving: Calories: 499, Fat: 36 g, Saturated Fat: 6 g,Cholesterol:140mg,Fiber:6g,Protein:29g,Carbohydrates:23g,Sodium:580mg

CHIPOTLE-RUBBEDSTEAKSALADWITHONIONSANDPEPPERS

Chipotle chiles are dried, smoked red jalapeños. If you can’t find chipotle in powderedform,youcanuseanchochilepowderorsmokedpaprika.

Serves:4

PrepTime:20minutes

CookTime:30minutes

1½poundsgrass-fedbeefsteaks(suchasrib-eye,strip,orhanger)

1tablespoonchipotlechilepowder

1teaspoonseasalt

¼teaspoongroundcumin

¼teaspoongroundcoriander

2tablespoonsextra-virginoliveoil

2garliccloves,minced

3smallyellowonions,sliced

3bellpeppers(mixedcolors),seededandthinlysliced

4cupsbabyarugulaormixedgreens

Pat the steaks drywith paper towels. In a small bowl, combine the chipotle powder,½teaspoonofthesalt,thecumin,andthecoriander.Rubthespicemixturealloverthesteaksandsetaside.

Ina largecast-ironskilletorheavysautépan,heat1 tablespoonof theoliveoilovermediumheatuntilshimmering.Addthegarlicandonionsandcook,stirringoccasionally,until the onions are very soft and light golden brown, 10 to 12minutes. Add the bellpeppers and remaining½ teaspoon salt and continue to cookuntil the peppers are verysoft,another8to10minutes.

Linealargeservingplatterwiththearugula.Removetheonionsandpeppersfromthepanandarrangethemoverthearugulaontheplatter.

Rinseoutthepan,thenreturnittothestove.Heattheremaining1tablespoonoliveoiloverhighheatuntilshimmering.Placethesteaksinthepan.

Cookthesteaksfor4minutesononeside,thenflipandcookforanother4minutesformedium-rare(internaltemperatureshouldbe135°F).Removethesteaksfromthepanandallowthemtorestfor10minutesonasmallracksetoveraplateorsheetpantocollectanyjuices.

Once thesteakshaverested, transfer themtoacuttingboardandslice thinlyagainstthe grain. Arrange the sliced steak on top of the peppers on the platter, drizzle any

accumulatedjuicesoverthemeat,andserve.

Nutritional analysis per serving: Calories: 360, Fat: 16 g, Saturated Fat: 3 g,Cholesterol:94mg,Fiber:4g,Protein:42g,Carbohydrates:14g,Sodium:497mg

FILETMIGNONWITHGARLICSAUCEANDROASTEDTOMATOES

Theroastedtomatoesinthisdishareexcellentservedwarm,cold,oratroomtemperature—whichishelpfulwhenyouhaveguestscomingfordinnerandyoudon’twanttocookwhileentertaining.

Serves:4

PrepTime:15minutes

CookTime:1hourand15minutes

4largeheadsgarlic,unpeeled

4½tablespoonsextra-virginoliveoil

2pintscherryorgrapetomatoes

¾teaspoonseasalt

½teaspoonfreshlygroundblackpepper

2tablespoonscoconutoil

4(1-to1¼-inch-thick)filetsmignons

5to6tablespoonslow-sodiumchickenstock

4to6cupsbabyarugula

Preheattheovento400°F.

Cutthetop½inchorsooffeachgarlichead,justenoughtoexposethemajorityofthegarliccloves.Placeeachheadonalargepieceoffoil.Drizzle½tablespoonoftheoliveoilovereachhead;wrapthefoilaroundeachheadtoencloseitinitsownpouch.

Place the tomatoes on a large rimmed baking sheet. Drizzlewith the remaining 2½tablespoonsoliveoiland¼teaspooneachofthesaltandblackpepperandtoss.Addthegarlic pouches on the side of the baking sheet. Place the tomatoes and garlic in thepreheatedoven.

Roastthetomatoesuntiltheyburstandarecaramelized,45to60minutes,makingsuretostirmidwaythrough.Removethegarlicafterabout50minutesandletitsituntilcoolenoughtohandle.Tentthetomatoeswithfoiltokeepwarm.

Seasonthefiletswith¼teaspooneachofthesaltandblackpepper.Inalargecast-ironpanorotheroven-safeskillet,heatthecoconutoiloverhighheatuntilshimmering.Searthefiletsuntilgoldenbrownoneachside,about5minutestotal.Transfertotheovenandcookuntilthesteaksreachthedesiredinternaltemperature,about8minutesformedium-rareand10minutesformedium(ameatthermometershouldregister130°Fformedium-rare,140°Fformedium,and160°Fforwell-done).Removethefiletsfromtheoven,tentwithfoil,andletrestforatleast5minutes.

Meanwhile,gripthebottomofeachgarlicheadandsqueezetheroastedgarlicintothebowlofafoodprocessor.Addtheremaining¼teaspoonsaltand5tablespoonschickenstock.Pureeuntilcombined,addinganothertablespoonofchickenstockifitistoothick.Transfertoasmallsaucepanandwarmoverlowheat.

Placeafiletmignononeachplate,alongwithsomeof theroasted tomatoes.Drizzlethewarmroastedgarlicsauceoverthesteaksandserve.

Nutritional analysis per serving: Calories: 490, Fat: 29 g, Saturated Fat: 8 g,Cholesterol:120mg,Fiber:3g,Protein:43g,Carbohydrates:17g,Sodium:473mg

RIB-EYESTEAKSWITHGRILLEDRADICCHIO

Ifyouwanttoinfusealittlesweetnessintothissavorymeal,atouchofbalsamicvinegarwilldothetrick.

Serves:4

PrepTime:10minutes

CookTime:35minutes

2largeheadsradicchio,quarteredlengthwise

4tablespoonsextra-virginoliveoil

½teaspoonseasalt

1½poundsgrass-fedbonelessrib-eyesteaks(2inchesthick)

1pintgrapetomatoes,halved

3shallots,thinlysliced

¼cupbalsamicvinegar

gratedzestandjuiceof1lemon

2garliccloves,minced

Preheattheovento475°F.

Inalargebowl,tosstheradicchiowith2tablespoonsoftheoiland¼teaspoonofthesalt.

Heatawell-seasonedoven-safegrillpanorlargeoven-safeskilletoverhighheat.Cook2 radicchio sectionsat a time, cut-sidedown,until theouter leavesaredarkbrownandcrisp,3 to5minutesper side.Transfer the radicchio to a cuttingboardand thinly slicecrosswise.

Seasonthesteakswiththeremaining¼teaspoonsalt.Placetheminthepanandcookfor3to5minutesperside.Transferthepantotheovenandcontinuetocookthesteaksfor 6 to 8minutes formedium (internal temperature should reach 140°F). Transfer thesteakstoacuttingboardtorestfor10minutesbeforeslicing.

Add the tomatoes, shallots,vinegar, lemonzest,andgarlic to thehotpan.Allow theshallotsandtomatoestowiltslightly,4to5minutes.Removefromtheheatandaddthelemonjuice.Addtheradicchiotothepanandtosstocombine.

Slicethesteaksagainstthegrainandserveovertheradicchiosalad.

Nutritional analysis per serving: Calories: 540, Fat: 36 g, Saturated Fat: 13 g,Cholesterol:116mg,Fiber:4g,Protein:36g,Carbohydrates:20g,Sodium:446mg

HERB-CRUSTEDBEEFTENDERLOIN

Takecarenottoovercookthesesteaks,asgrass-fedbeeftendstobeleanerandwillyieldatoughandchewysteakwhenoverdone.

Serves:4

PrepTime:30minutes

CookTime:40minutes

6garliccloves,3wholeand3quartered

1tablespoonplus2teaspoonsextra-virginoliveoil

2pintsgrapeorcherrytomatoes

1fennelbulb,diced

½teaspoonseasalt

½teaspoondriedoregano

½teaspoondriedthyme

½teaspoondriedsage

¼teaspoonfinelychoppeddriedrosemary

¼teaspoonfreshlygroundblackpepper

1tablespoongrapeseedoil

4(6-ounce)grass-fedbeeftenderloinsteaks

1largebunchasparagus,trimmed

Preheattheovento400°F.Placearimmedbakingsheetintheoventopreheat.

Placethe3wholegarlicclovesonasmallpieceoffoil.Drizzlewith1teaspoonoftheoliveoilandsealthegarlicinthefoil.Placethepacketonthebakingsheet.Removethegarlicafter15minutesandconfirmitisfullyroasted—itwillsmellslightlysweetandfeelsoft.Setasidetocool.Afterthegarlichascooled,peelitandreserve.

While thegarlic roasts, inamediumbowl, toss the tomatoes, fennel, the3quarteredgarliccloves,1tablespoonoftheoliveoil,and¼teaspoonofthesalt.Carefullydistributethevegetablesoverthepreheatedbakingsheetandroastuntilthetomatoesareshrivelingandbeginning tobrown,35 to40minutes.Whendone, remove thevegetables fromthebakingsheet,placetheminabowl,andlightlycrushthetomatoeswithafork.

In a small bowl, combine the whole roasted garlic cloves, oregano, thyme, sage,rosemary,blackpepper,andremaining1teaspoonoliveoilandmashwithaforktomakeapaste.Setaside.

Heatthegrapeseedoilinaheavycast-ironskilletoroven-safesautépanoverhighheat

untilshimmering.Placethesteaksinthepan,cookfor2minutes,thenflipandcookforanother2minutes.Whilethesecondsidecooks,spread1teaspoonofthegarlic-herbpasteovereachsteak.Transferthepantotheovenandcookfor5to6minutesformedium-rare(internal temperature 130°F), or 7 to 8 minutes for medium to medium-well (internaltemperature150°F).Allowthesteakstorestfor10minutes.

While thesteak rests, steamtheasparagus:Pour1cupofwater into thebottomofamediumsaucepanandbring it toaboiloverhighheat.Placeasteaming rackorbasketovertheboilingwater.Addtheasparagus,cover,andsteamuntilbrightgreenandcrisp-tender,1to2minutes.Dividetheasparagusamongfourdinnerplates.Topeachplatewithasteakandgarnishwiththeroastedtomatoesandfennel.

Nutritional analysis per serving: Calories: 381, Fat: 20 g, Saturated Fat: 7 g,Cholesterol:85mg,Fiber:5g,Protein:40g,Carbohydrates:15g,Sodium:418mg

SLOW-COOKEDSHORTRIBSWITHCELERYROOTPUREE

Thisisagreatweekendmeal;there’snothingdifficultaboutit,nothingtakesmorethanahalf-hourofattention,andwiththeslowcookergoing,youcancomeandgowhiledinnerfixesitself.Ifyou’drathernotuseaslowcooker,bringtheshortribsandotheringredientstoaboilina5-quartDutchovenoverhighheat.Transfertoa350°Fovenandcookuntilthemeatisfallingoffthebone,about3hours.

Serves:6

PrepTime:30minutes

CookTime:4hours(unattended)plus1hour

2poundsbone-inbeefshortribs,cutinto2-inchcubesbyyourbutcher

½cupbalsamicvinegar

7garliccloves,6thinlyslicedand1smashed

2jalapeños,seededandsliced

2tablespoonsDijonmustard

gratedzestof2lemons

2teaspoonsseasalt

3largeredonions,halved

1celeryroot,peeledanddiced

1(13.5-ounce)canunsweetenedcoconutmilk

Preheatthebroiler.

Linearimmedbakingsheetwithfoilandarrangetheshortribs,meat-sideup,evenlyonthesheet.Placethebakingsheetabout4inchesunderthebroiler.Cook,turningtheribsoccasionally,untileachsideisdeepbrown,15to20minutestotal.

Combine 2 cups ofwater, the vinegar, sliced garlic, jalapeños,mustard, lemon zest,and1½teaspoonsofthesaltina6-quartslowcooker.Addtheribsinanevenlayer.Cookonhighfor4hours.Themeatshouldbetenderwhenpiercedwithafork.

Preheattheovento450°F.

With a slotted spoon, transfer the meat from the slow cooker to a plate. Pour thecookingliquidintoagravystrainertoskimoffthefat.Donotdiscardthefat(youshouldhaveabout¼cup).

Add the skimmed cooking liquid to amedium saucepan. Cook over high heat untilglossyandthickenedandreducedtoabout1cup,18to20minutes.Removefromtheheat.Moistentheshortribswithabout¼cupofthesauceandsetasidetheresttoservewith

themeal.

Meanwhile,onalargerimmedbakingsheet,tosstheonionswiththereservedfatandtheremaining½teaspoonsalt.Arrangetheonions,cut-sidedown.Roast,withoutturning,untiltheonionsarebrownedontheunderside,about15minutes.Flipandroastuntiltheonionsaretender,about5minutesmore.Tentwithfoilandsetaside.

Combinetheceleryroot,coconutmilk,1cupofwater,andthesmashedgarlicina3-quart saucepanovermediumheat.Bring to a boil, reduce the heat to low, and simmer,stirringoccasionally,untiltheceleryrootisverytender,25to30minutes.

Straintheceleryroot,reservingthecookingliquid.Transfertheceleryrootandabouthalfofthecookingliquidtoablender.Blendwithenoughliquidtomakeasmoothpuree,butnotasauce,scrapingdownthesidesoftheblenderbowlfrequently.Ifyouhaveusedallofthecookingliquidandyourpureeisstilltoothick,addalittlewaterandcontinuetoblenduntilitreachesthedesiredconsistency.Transfertoasmallsaucepanandkeepwarm.

Serve the short ribswith thecelery rootpureeand roastedonionson the side,alongwiththegravy.

Nutritional analysis per serving: Calories: 409 Fat: 31 g, Saturated Fat: 15 g,Cholesterol:57mg,Fiber:3g,Protein:15g,Carbohydrates:18g,Sodium:467mg

SPICE-RUBBEDBEEFFILETWITHBRAISEDGREENBEANSANDMUSHROOMS

EnjoythesefiletswithasidesaladandRoastedPepperandRedOnionRelish(here)forasweetbitetoaccompanyasavorymeal.Theleftoversmoky-sweetspicerubforthebeefcanbeusedforothermeats,fish,chicken,orvegetables.

Serves:4

PrepTime:15minutes

CookTime:30minutes

1teaspoongroundturmeric

1teaspoonsweetorsmokedpaprika

1teaspoongroundcoriander

1teaspoongroundcumin

1teaspoongroundginger

1teaspoonseasalt

4(6-ounce)grass-fedbeeftenderloinsteaks

3tablespoonextra-virginoliveoil

2shallots,thinlysliced

8ouncesmixedmushrooms(suchasbutton,cremini,shiitake,and/oroyster),trimmedandthinlysliced

8ouncesgreenbeans,trimmedandhalvediflarge

1cuplow-sodiumchickenstock

2tablespoonsapplecidervinegar

Preheattheovento400°F.

Inasmallbowl,combinetheturmeric,paprika,coriander,cumin,ginger,andsalt.

Patthebeefdrywithpapertowels,thensprinkle¼teaspoonofthespiceruboneachsteakandgently rub itallover themeat.Transfer the remainingspice rub toanairtightcontainerandsaveforanotheruse.

Heat2tablespoonsoftheoliveoilinalargecast-ironskilletorotherheavyoven-safesautépanoverhighheatuntil shimmering.Place thesteaks in thepanandcook for1½minutes, then flip the steaks and cook for another 1½minutes. Transfer the pan to theovenandcookfor5to6minutesformedium-rare(internaltemperature130°F),or7to8minutesformedium-well(internaltemperature150°F).Setasidethesteakstorestfor10minutesbeforeserving.

Wipeoutthepanandplaceitovermediumheat.Addtheremaining1tablespoonoliveoilandtheshallots.Cooktheshallotsuntiltheyarefragrantandbeginningtocaramelize,

about3minutes.Addthemushroomsandcookuntiltheyaresoftenedandexudingtheirjuices,2to3minutes.Addthegreenbeansandcookforanotherminute.

Turntheheattolow,addthechickenstockandvinegar,andbringtoagentlesimmer.Cook until the liquid has reduced by three-quarters and the beans are tender, 5 to 7minutes.

Toserve,distributethebraisedbeansandmushroomsamongfourplatesandtopeachwithasteak.

Nutritional analysis per serving: Calories: 330, Fat: 17 g, Saturated Fat: 4 g,Cholesterol:95mg,Fiber:2g,Protein:38g,Carbohydrates:12g,Sodium:532mg

BISONSTEAKSWITHWILDMUSHROOMSAUCEANDHARICOTSVERTS

Bison tend to be free-range, grass-fed, andwild formost of their life. Thismeans thatbisonmeat has a higher amount of anti-inflammatory omega-3 fatty acids and a betterprofileofsaturatedfats.Researchshowsthatgrass-fedmeatishigherinstearicsaturatedfattyacids,whichareheart-healthyanddonotaffectcholesterollevels.

Serves:4

PrepTime:20minutes

CookTime:25minutes

6ouncesfreshmorels

4ouncesfreshshiitakemushrooms,stemmed

2largeshallots,verythinlysliced

8tablespoonsgrapeseedoil

seasaltandfreshlygroundblackpepper

1poundharicotsverts,trimmed

4(6-ounce)grass-fedbisonrib-eyesteaks

8thymesprigs,plusadditionalleavesforgarnish

1teaspoonfreshlemonjuice

1largeomega-3eggyolk

Preheattheovento400°F.

Swishthemorelsinabowlofwarmwatertoreleaseallgrit.Liftthemout,andrepeattwotimes.Cutthemorelsinhalflengthwise.Cuttheshiitakemushroomcapsintopiecesaboutthesamesizeasthemorels.Tosswithhalfoftheshallots,2tablespoonsoftheoil,andapincheachofsaltandblackpepperona largerimmedbakingsheet.Spreadinanevenlayerononesideofthepan.

Ontheothersideofthepan,tosstheharicotsverts,remainingshallots,1tablespoonoftheoil,¼teaspoonsalt,andapinchofblackpepper.Spreadinanevenlayer.Roastuntilthevegetablesaretender,about20minutes.Removefromtheovenandsetaside.

Meanwhile, season the steaks with ½ teaspoon each salt and black pepper. Heat 2tablespoonsoftheoilinalargeoven-safeskilletovermedium-highheatuntilshimmering.Addthesteakstothepanandcookuntilwellbrownedonthebottom,1to2minutes,thenturn and cook until the other side iswell browned, another 1 to 2minutes. Scatter thethymesprigsontopofthemeatandtransfertotheoven.Cookalongsidethevegetablesfor5to7minutesformedium-rare(120°F).Discardthethymesprigs.Transferthesteakstoservingplatesandletthemrestfor10minutes.

Meanwhile,inasmallsaucepan,gentlyheattheremaining3tablespoonsoiloverlowheat. Fill another saucepanwithwater and bring to a gentle simmer overmedium-lowheat.Setamediumbowloverthesaucepanandinitwhiskthelemonjuice,eggyolk,1teaspoon of warm water, and ¼ teaspoon salt until thickened and warm. Continuewhiskingwhileaddingthewarmedoilfromtheothersaucepaninaslow,steadystream.Whilestillwhisking,add¼cupofwarmwaterinaslow,steadystream.Whiskuntilpaleyellow,smooth,andcreamy.Gentlyfoldinthemushroomsfromthebakingsheet.

Spoonthemushroomsandsauceoverandaroundthesteaks.Placetheharicotsvertsalongsidethesteaks.Garnishwiththymeleavesandserve.

Nutritional analysis per serving: Calories: 480, Fat: 26 g, Saturated Fat: 4 g,Cholesterol:150mg,Fiber:6g,Protein:43g,Carbohydrates:19g,Sodium:518mg

MEXICAN“RICE”BOWL

Servethisfun,cheerfuldishatyournextfamilygatheringtointroducetheversatilityandflavorthatcookingwithwholefoodsaffords.Thisrecipeincorporatescauliflower“rice”foragrain-freealternative.

Serves:4

PrepTime:20minutes

CookTime:20minutes

1mediumcarrot,peeled

5mediumradishes

½cucumber

2scallions,chopped

1½to2tablespoonscidervinegar

seasaltandfreshlygroundblackpepper

2tablespoonsplus1teaspooncoconutoil

1teaspoonmincedgarlic

1poundgrass-fedgroundbeef

½teaspoongroundcumin

¼teaspooncrushedredpepperflakes

1headcauliflower

1smallyellowonion,finelychopped

1avocado,pitted,peeled,anddiced,forgarnish

½cupchoppedfreshcilantro,forgarnish

limewedges,forserving

Usingaboxgrater,gratethecarrot,radishes,andcucumberintoamediumbowl.Mixinthescallions,1½tablespoonsofthevinegar,and¼teaspooneachsaltandblackpepper.Stirtocombine;taste,adding½tablespoonmorevinegar,ifdesired.

In amedium sauté pan,warm1 teaspoonof the coconut oil overmedium-highheatuntil shimmering.Add the garlic and cook, stirring constantly, for 30 seconds.Add thegroundbeef,alongwiththecumin,redpepperflakes,and¼teaspoonsalt.Sauté,breakingupthebeefwithawoodenspoon,untilfullycooked,7to8minutes.Transfertoadishandtentwithfoiltokeepwarm.

Cut the cauliflower in half. Place a box grater over a large bowl and grate eachcauliflowerhalfoverthebigholesofthegrater—holdthecauliflowerbyitsstemasyou

grateitinto“rice.”Alternatively,youcancoarselychopthecoreandthefloretsandpulsethem together in a foodprocessoruntil theyare reduced to the sizeof couscousor ricegrains—becarefulnottooverprocess.

Heattheremaining2tablespoonscoconutoilinanonstickpanovermedium-highheatuntil shimmering. Add the onion and cook until softened, 2 to 3 minutes. Add thecauliflowerandcombine.Cook,stirringfrequently,untilthecauliflowerisslightlycrispyontheoutsidebuttenderontheinside,5to8minutes.Seasonwithapinchofsalt.

Divide the cauliflower “rice” among four bowls. Top each with beef and gratedvegetables.Garnishwithavocadoandcilantroandservewithlimewedges.

Nutritional analysis per serving: Calories: 430, Fat: 30 g, Saturated Fat: 9 g,Cholesterol:70mg,Fiber:8g,Protein:27g,Carbohydrates:17g,Sodium:430mg

BEEFBOLOGNESE

Try this take on Bolognese—but instead of serving over pasta, substitute low-carbshiratakinoodles,whichgivethisdishthetraditionallookandtastewithoutalltheextracarbs.PairwithBraisedBroccoliwithTomatoesandRoastedGarlic(here).

Serves:4

PrepTime:20minutes

CookTime:1hour

1tablespoonextra-virginoliveoil

1poundgrass-fedgroundbeef

1mediumyellowonion,finelychopped

10ouncesbuttonmushrooms,trimmedandsliced

1mediumzucchini,grated

2garliccloves,minced

1(28-ounce)candicedtomatoes

¾teaspoondriedoregano

½teaspoondriedthyme

½teaspoondriedbasil

½teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

2bayleaves

2(6-to8-ounce)bagsshiratakinoodles,wellrinsed

2tablespoonschoppedfreshbasil,forgarnish

In a medium stockpot, warm ½ tablespoon of the oil over medium-high heat untilshimmering. Add the ground beef and sauté until it is fully cooked, about 8 minutes.Usingaslottedspoon,transferthemeattoabowl,leavinganyoilinthepot.

Addtheremaining½tablespoonoiltothepot.Addtheonionandsautéuntilsoftened,about8minutes.Addthemushroomsandsautéuntilsoftened,5to6minutes.Stirinthegratedzucchiniandsautéuntilwilted,anotherfewminutes.

Addthegarlicandcook,stirring,for30seconds.Addthechoppedtomatoeswiththeirjuices, reserved ground beef, dried herbs, salt, black pepper, and bay leaves. Stir tocombine. Let the sauce come to a boil and then reduce the heat to a simmer. Coverhalfwaywithalidandcookfor30minutes.Removethebayleaves.

Cook the shirataki noodles in boiling water according to the package directions.

Transferthecookednoodlestoacolander.Blotthenoodlesdrywithpapertowels.

Inalargebowl,tossthenoodleswiththemeatsauce.Garnishwiththefreshbasilandserve.

Nutritional analysis per serving: Calories: 322, Fat: 17 g, Saturated Fat: 6 g,Cholesterol:70mg,Fiber:5g,Protein:26g,Carbohydrates:18g,Sodium:397mg

SUMMERPESTO“PASTA”WITHGROUNDLAMB

Eatingthe10-DayDetoxwayisnotaboutrestrictionordeprivation—it’sabouthealthfulsatisfaction. This meal replaces traditional flour-based pasta with zucchini ribbons andfeaturesbrightpestoflavors,givingyouthefeelingofapasta-basedmealwithoutalltherefinedingredients.

Serves:4

PrepTime:30minutes

CookTime:15minutes

½cuppinenuts

2cupslooselypackedfreshbasilleaves

2garliccloves,halved

1teaspoonseasalt

½teaspoonfreshlygroundblackpepper

2tablespoonsextra-virginoliveoil

5largezucchini

1poundgroundgrass-fedlamb

2mediumtomatoes,chopped

In the bowl of a food processor, process the pine nuts until finely chopped, about 30seconds.Addthebasilleaves,garlic,and¼teaspooneachsaltandblackpepperandpulseuntilcombined.Drizzletheoliveoiland1tablespoonofwaterthroughthefeedtubeandcontinue topureeuntil a smoothconsistency is achieved, scrapingdown themixtureasneeded.Reservethepesto.

Trim the ends of each zucchini.Using amandolin (or a vegetable peeler), slice thezucchinilengthwiseintothinribbons.Cuttheribbonsinhalfcrosswisesotheydon’ttearwhilesautéing.

Inalargenonsticksautépan,sautéthelamband¼teaspoonofthesaltovermedium-highheatuntilfullycooked,6to8minutes.Useaslottedspoontotransferthemeattoabowl,leavingthejuicesfromthelambinthepan.Tentthemeatwithfoiltokeepwarm.

Add half of the zucchini ribbons to the drippings in the pan and sauté, stirringconstantly,untilthezucchiniissoftened,3to4minutes.Transferthezucchinitoalargebowl.Repeatwiththeremainingzucchiniribbons.

Use a paper towel to blot excess moisture from the zucchini and season with theremaining½teaspoonsaltand¼teaspoonblackpepper.Topthezucchiniwiththepesto,lamb,andtomatoes.Usingtongs,gentlymixtheingredientstocombine,andserve.

Nutritional analysis per serving: Calories: 570, Fat: 44 g, Saturated Fat: 15 g,Cholesterol:85mg,Fiber:7g,Protein:26g,Carbohydrates:19g,Sodium:438mg

LAMBANDMUSTARDGREENSTIR-FRY

PairthisdishwithanappetizerlikeCreamyHerbedTahiniDipwithvegetables(here).

Serves:4

PrepTime:20minutes

CookTime:10minutes

1tablespooncuminseeds

1teaspoonSzechuanorblackpeppercorns

½teaspooncrushedredpepperflakes

2tablespoonsgrapeseedoil

10garliccloves,thinlysliced

4scallions,thinlysliced,whiteandgreenpartsseparated

1(1¼-pound)bonelesslegofgrass-fedlamb,thinlysliced

¾teaspoonseasalt

1tablespoongluten-free,low-sodiumtamari

1bunchmustardgreens,stemmedandchopped

1tablespoonapplecidervinegar

½jalapeño,seededandverythinlysliced

¼cupchoppedfreshcilantro

In a large skillet, heat the cumin seeds and peppercorns over medium heat, tossingoccasionally,until toasted,about2minutes.Cool, then transfer toaspicegrinder,alongwiththeredpepperflakes,andcoarselygrind.Setaside.

Heat 1 tablespoon of the oil in the same skillet over medium-high heat untilshimmering.Addhalfofthegarlicandhalfofthescallionwhitesandcook,stirring,for30seconds.Addthelamb,sprinklewithhalfofthespicemixand½teaspoonofthesalt,andcook,stirringoccasionally,untilbrowned,about2minutes.Stirinthetamariandtransfertoaplate.

Add the remaining1 tablespoonoil to the skillet.Add the remaininggarlic, scallionwhites,andspicemix.Cook,stirring,untiljustfragrant,about1minute.Addthemustardgreensandsprinklewiththeremaining¼teaspoonsalt.Cook,stirring,untilthegreensarejustwilted, about 2minutes. Stir in the vinegar and the lambwith all its accumulatedjuices.

Transfer to a serving dish. Top with the scallion greens, jalapeño, and cilantro andserve.

Nutritional analysis per serving: Calories: 290, Fat: 13 g, Saturated Fat: 3 g,Cholesterol:90mg,Fiber:4g,Protein:33g,Carbohydrates:10g,Sodium:543mg

LAMBKORMA

KormaisadishfromnorthernIndia,typicallymadefromlamb,cream,andsweet,toastyspices.Coconutmilkisagreatalternativeforthedairyinthisversion.Adjustthecayennetosuityourheatpreference; it’snot typicallya spicydish,but feel free tocrankup theheatifyoulike.Korma,likemoststews,tastesbetterafteradayortwointherefrigerator.ServewithasideofroastedcauliflowerorSwisschard.

Serves:6

PrepTime:15minutes

CookTime:2hoursand15minutes

2poundsgrass-fedlambstewmeat,cutinto1-inchpieces

1teaspoonseasalt

2tablespoonsextra-virginoliveoil

1mediumyellowonion,diced

8garliccloves,minced

1tablespoonmincedfreshginger

2teaspoonsgroundcumin

1teaspoongroundcoriander

½teaspoongroundturmeric

½teaspoongroundcinnamon

½teaspooncayennepepper,ortotaste

¼teaspoonfennelseeds

1cupcannedcrushedordicedtomatoeswithjuices

1(13.5-ounce)canfull-fatunsweetenedcoconutmilk

½cuplooselypackedchoppedfreshcilantro,forgarnish

Preheattheovento350°F.

Pat the lambdrywithpaper towels, then sprinklewith the salt. In a largeoven-safesautépanorDutchoven,heattheoiloverhighheatuntilshimmering.Workinginbatchesifnecessarysoasnottocrowdthepan,brownthelambcubesallover,about30secondsperside.

Transferthelambtoaplateandreducetheheattomedium.Addtheonion,garlic,andginger and cook until the onion begins to soften and become fragrant, 2 to 3minutes,stirring constantly to avoid burning the garlic. Add the cumin, coriander, turmeric,cinnamon,cayenne,andfennelseedandcookuntilthespicesarefragrant,about1minute.

Returnthelambandanyaccumulatedjuicestothepan,andthenaddthetomatoesandcoconutmilk.Stirwell,andbringtoasimmer.

Coverthepanandtransferittotheoven.Cookfor1½hours,thenuncoverthepanandcontinue to cook until the lamb is fork-tender, about 30minutes more. If the sauce isgettingverythickbeforethelambisdone,add1tablespoonofwateratatimetoreachthedesiredconsistency.

Servethelambstewgarnishedwiththecilantro.

Nutritional analysis per serving: Calories: 429, Fat: 26 g, Saturated Fat: 12 g,Cholesterol:100mg,Fiber:1g,Protein:38g,Carbohydrates:8g,Sodium:491mg

LEBANESE-STYLELAMBSTEW

Thetextureandflavorofthisheartystewwillkeepyourmouthhappilyentertained.Enjoythisrobustdishthenexttimeyoucravecomfortfood.

Serves:4

PrepTime:20minutes

CookTime:2hoursand15minutes

2tablespoonsextra-virginoliveoil

2½poundsgrass-fedlambshanks

seasaltandfreshlygroundblackpepper

1largeyellowonion,chopped

3garliccloves,thinlysliced

1teaspoongroundginger

½teaspoongroundallspice

½teaspoongroundcloves

½teaspoongroundcinnamon

½teaspoonfreshlygratednutmeg

1(28-ounce)canwholetomatoes

2poundseggplant,trimmedandcutinto¾-inchcubes

1largebunchlacinatokale,toughstemsremoved,leavessliced

gratedzestof1lemon

1cupchoppedfreshparsley

lemonwedges,forserving

Heat 1 tablespoon of the oil in a large Dutch oven over medium-high heat untilshimmering.Seasonthelambwith½teaspoonsaltand¼teaspoonblackpepperandaddtothepot.Cook,turningoccasionally,untilevenlybrowned,about5minutes.Transferthelambtoaplate.Drainanddiscardthefat.Carefullywipethepotcleanwithpapertowels.

Heattheremaining1tablespoonoilinthesamepotovermediumheat.Addtheonionandgarlic,seasonwithapinchofsalt,andstirwell.Add2tablespoonsofwarmwaterandcook,stirringoccasionally,untiltheonionisbrownandcrisp-tender,about5minutes.Addtheginger,allspice,cloves,cinnamon,andnutmeg.Cook,stirring,for30seconds.Addthetomatoeswiththeirjuices.Gentlysmashthetomatoesintosmallpieceswiththebackofaspoon.Returnthelambtothepot,nestlethemeatinthemixture,andspoonthetomatoesontop.Cover,reducetheheattolow,andsimmerfor1½hours.

Meanwhile,dissolve1½teaspoonssaltin5cupsofwarmwaterinalargebowl.Addtheeggplantpieces,weighthemdownwitha6-to8-inchplate,andsoakfor30minutes.Drain,rinse,anddrainagain.

Afterthelambhassimmeredfor1½hours,transfertheshankstoaplate,leavingthesauceinthepot.Stirtheeggplantandkaleintothepot.Simmer,uncovered,overlowheat,stirringoccasionally,untiltheeggplantisalmosttender,about20minutes.Whenthelambiscoolenoughtohandle,pullthemeatfromthebonesanddiscardthebones.Stirthemeatinto thepotandsimmeruntil theeggplant is tenderbutstillholding its shape,about10minutes.Stirinthelemonzest.

Seasonwith½ teaspoon each salt and black pepper and divide among four servingdishes.Sprinkletheparsleyontopandservewiththelemonwedges.

Nutritionalanalysisperserving:Calories440,Fat17g,SaturatedFat4g,Cholesterol125g,Fiber13g,Protein41g,Carbohydrate35g,Sodium430mg.

ROASTPORKTENDERLOINWITHCOCONUTCURRYVEGETABLES

Shop at your local farmers’market during the summermonths to procure vegetables attheir peak for this dish. Fresh food hasmore flavor and nutrition—awin-win for yourdetoxificationprocess.Ifyoulikealotofheat,leavetheseedsintheserranochiles.

Serves:4

PrepTime:35minutes

CookTime:1hour

1smalleggplant,cutinto½-inchcubes

4tablespoonsplus2teaspoonsextra-virginoliveoil

seasalt

1zucchini,halvedlengthwiseandcutinto½-inch-thickslices

1yellowsummersquash,halvedlengthwiseandcutinto½-inch-thickslices

3smallyellowonions,roughlychopped

2or3serranochiles,seededandcoarselychopped

4garliccloves,halved

1(2-inch)pieceginger,peeledandsliced

2teaspoonsgarammasala

1teaspoongroundturmeric

¼cupcorianderseeds

3bayleaves

1cinnamonstick

3blackcardamompods

1teaspooncuminseeds

1(14.5-ounce)candicedtomatoes

1(5.4-ounce)canunsweetenedcoconutcream

juiceof2lemons

½cuplightlypackedchoppedfreshcilantro,plusmoreforgarnish

1(1½-pound)porktenderloin,halvedlengthwise

2tablespoonscoconutoil

½teaspoongroundcinnamon

pinchofcayennepepper

Preheattheovento475°F.

Line two rimmed baking sheets with foil. On one sheet, toss the eggplant with 2tablespoonsoftheoliveoiland¼teaspoonsalt.Ontheothersheet,tossthezucchiniandsummer squash with 2 teaspoons of the olive oil and ¼ teaspoon salt. Roast, tossingoccasionallyandrotatingthesheetshalfwaythrough,until thevegetablesare tenderandbeginningtobrown,25to30minutes.Whenthevegetablesaredone,preheatthebroiler.

Meanwhile,inthebowlofafoodprocessor,processtheonions,chiles,garlic,ginger,garammasala,turmeric,and1¼teaspoonssaltintoathickpaste.Setaside.

In an extra-large skillet, combine the coriander seeds, bay leaves, cinnamon stick,cardamompods,andcuminseeds.Overmedium-highheat,cookthespices,stirringoften,until fragrant, 2 to3minutes.Usinga spicegrinder (or clean coffeegrinder), grind themixture.

Add the remaining2 tablespoonsoliveoil to the skillet andheat overmediumheat.Addthegroundspicemixtureandwarm,stirringconstantly,untilthespicesarefragrant,about 1minute.Add the reserved onion paste and cook, stirring occasionally, until thepasteisgolden-brown,about10minutes.

Addthedicedtomatoeswiththeirjuices.Continuetocook,stirringoccasionally,untiltheoilbeginstoseparateandthepastebecomesthinnerandsmoother,10to12minutes.Reserve 2¼ cups of the tomato mixture for the curry sauce and store any extra in acoveredglassjarintherefrigeratorforupto3days.

Addthecoconutcreamtothetomatomixtureandraisetheheattomedium-highuntilyoureachagentlesimmer.Stirwell.

Add the roasted eggplant, zucchini, and summer squash. Cook until the vegetableshave absorbed someof the sauce and are completely tender, 6 to 8minutes.Stir in thelemonjuiceandcilantro.Reducetheheataslowaspossibleandcovertokeepwarm.

Onarimmedbakingsheetlinedwithfoil,brushtheporkwiththecoconutoil,seasonwiththegroundcinnamonandcayenne,andsprinklewithapinchofsalt.

Broil the pork about 5 inches from the heat source, turning once, until the pork isfragrant and the spices are beginning to brown, 15 to 20 minutes; an instant-readthermometerinsertedintothethickestpartshouldregister160°F.

Slicetheporkanddivideitamongfourplates.Servewithsomeofthecurryvegetablesauce.

Nutritional analysis per serving: Calories: 547, Fat: 36 g, Saturated Fat: 18 g,Cholesterol:87mg,Fiber:11g,Protein:315g,Carbohydrates:24g,Sodium:446mg

VEGETABLESANDSIDEDISHES

ARUGULAANDFENNELSALAD

Arugula isoneofmy favoritegreens.Here, thepepperyzingof thearugula ismatchedperfectlywiththeslightlysweetcrunchofthefennel.Thissaladwillnicelycomplementanychicken,meat,orfishdish.

Serves:4

PrepTime:10minutes

3tablespoonsextra-virginoliveoil

juiceof1lemon

2smallfennelbulbs,coredandthinlysliced

6ouncesbabyarugula

¼teaspoonseasalt

pinchoffreshlygroundblackpepper

2tablespoonstoastedpepitas,forgarnish

Inalargesaladbowl,whisktheoliveoilandlemonjuiceuntilcombined.Addtheslicedfennelandbabyarugula.Seasonwiththesaltandblackpepperandtosswell.Garnishwithpepitasandserve.

Nutritional analysis per serving: Calories: 170, Fat: 14 g, Saturated Fat: 2 g,Cholesterol:0mg,Fiber:5g,Protein:4g,Carbohydrates:11g,Sodium:220mg

HEIRLOOMTOMATO,CUCUMBER,ANDRADISHSALAD

Heirloom tomatoes are old varieties that until recentlywere notwidely grown or sold.Many of these beauties have been resurrected from obscurity and are unique in theircolors,shapes,andwidelyvaryingflavors.Ifyoucan’tfindheirlooms,justuseamixofdifferenttomatoes—whateverisfreshestandripestatyourmarket.Neverstoretomatoesintherefrigerator;itdestroystheirflavorandstopsthemfromfurtherripening.

Serves:4

PrepTime:10minutes

1poundmixedheirloomtomatoes,cutintoslices,wedges,and/orhalves

1smallcucumber,thinlysliced

2largeradishes,thinlysliced

2tablespoonssliveredalmonds

2tablespoonsextra-virginoliveoil

¼teaspoonseasalt

pinchoffreshlygroundblackpepper

6largefreshbasilormintleaves,thinlysliced

Arrange the tomatoes, cucumber, and radishes on a serving plate or on four individualplates.Sprinklethealmondsoverthevegetables.

Drizzletheoliveoiloverthesalad,thensprinklewiththesalt,blackpepper,andbasilormint.Serve.

Nutritionalanalysisperserving:Calories:100,Fat:8g,SaturatedFat:1g,Cholesterol:0mg,Fiber:1g,Protein:2g,Carbohydrates:6g,Sodium:160mg

GREENBEANSANDALMONDS

Walnutandhazelnutoilsarea true treat foryoursenses—not tomentionyourbody.Tomaintainthephytonutrientsanddelicatehealthyfats,selectunrefinedoilandstoreatroomtemperatureforupto6months.

Serves:4

PrepTime:10minutes

CookTime:5minutes

seasaltandfreshlygroundblackpepper

1½poundsgreenbeans,trimmedandhalved

2teaspoonsDijonmustard

2teaspoonsapplecidervinegar

½shallot,minced

1garlicclove,minced

2tablespoonsextra-virginoliveoil

1tablespoonwalnutorhazelnutoil

¼cupsliveredalmonds

Bringa5-quartpotofwatertoaboiloverhighheat.Add1tablespoonsalt.Addthegreenbeansandcookuntilcrisp-tender,3to4minutes.Drainandimmediatelyrinsewithcoldwater.

Whisktogetherthemustard,vinegar,shallot,andgarlicinasmallbowl.Whiskintheoliveandnutoilsuntilcombined.Seasonwithapincheachofsaltandblackpepper.

Drainthecooledbeansandpatthemdry,thentransferthemtoaservingbowl.Tossthebeanswiththedressing,andthengentlymixinthealmonds.Serve.

Nutritional analysis per serving: Calories: 163, Fat: 10 g, Saturated Fat: 1 g,Cholesterol:0mg,Fiber:6g,Protein:5g,Carbohydrates:17g,Sodium:185mg

SHREDDEDBRUSSELSSPROUTSWITHWARMWALNUTDRESSING

Warmingthedressingfor thissaladbringsout theflavorof themustardseedsandtakesthe raw edge off the shallot and garlic. It will also slightly wilt the shredded Brusselssprouts,allowingthemtosoakuptheflavorsandtenderize.Bestofall,thissaladcanbeservedwarm,atroomtemperature,orchilled.

Serves:4

PrepTime:15minutes

CookTime:5minutes

1poundBrusselssprouts,shredded

2tablespoonsgrapeseedoil

2tablespoonsextra-virginoliveoil

1tablespoonmincedshallot

1garlicclove,minced

1teaspoonbrownorblackmustardseeds(ifyoucan’tfindeither,yellowisfine)

2tablespoonsapplecidervinegar

¼teaspoonseasalt

pinchoffreshlygroundblackpepper

¼cupchoppedwalnuts

1tablespoonmincedfreshchives,forgarnish(optional)

Pour1cupofwaterintothebottomofamediumsaucepanandbringittoaboiloverhighheat. Place a steaming rack or basket over the boilingwater.Add theBrussels sprouts,cover,andsteamuntiltender,3to5minutes.Transfertoalargebowlandallowthemtocool.

Inasmallskillet,heatbothoftheoilsoverlowheat.Addtheshallot,garlic,mustardseeds,vinegar,salt,andblackpepper.Whenthedressingisslightlywarm,drizzleitovertheBrusselssprouts.Mixtocoatevenly.Topwiththewalnutsandchives,ifdesired.

Nutritional analysis per serving: Calories: 217, Fat: 19 g, Saturated Fat: 2 g,Cholesterol:0mg,Fiber:4g,Protein:5g,Carbohydrates:11g,Sodium:168mg

SWISSCHARDWITHPINENUTSANDSCALLIONS

Chardandotherleafygreensmakegreatsidedishesorbasesforcookedvegetablesalads.Chop up any leftover vegetables you have and serve them over sautéed greens,with atastyvinaigrette.Addapoachedorhard-boiledegg,somegrilledfish,oracanofsardinesforacompletemeal.

Serves:4

PrepTime:15minutes

CookTime:5minutes

2tablespoonsextra-virginoliveoil

3garliccloves,minced

1largebunchSwisschard,cutinto½-inch-widestrips

2scallions,thinlysliced

2tablespoonspinenuts

2teaspoonsfreshlemonjuice

½teaspoonseasalt

¼cupthinlyslicedbasil,forgarnish(optional)

Heata largesautépanovermediumheatuntil shimmering.Add theoliveoilandgarlicandcookfor1minute.

Addthechardtothepan,increasetheheattohigh,andtossthechardtodistributetheoilandgarlicevenly.Coverthepanandcookfor1minute.

Uncoverthepanandcontinuetocook,stirring,untilthechardistotallywiltedandthejuicesinthepanfullyevaporate,3to4minutes.

Scatter thescallionsandpinenutsover thechard,andsprinklewith lemonjuiceandsalt.Servegarnishedwithbasil,ifdesired.

Nutritional analysis per serving: Calories: 113, Fat: 10 g, Saturated Fat: 1 g,Cholesterol:0mg,Fiber:2g,Protein:3g,Carbohydrates:6g,Sodium:395mg

WILTEDMIZUNAWITHWALNUTS

InspiredbytheflavorsfrequentlyfoundinsouthernIndiancooking,thisrecipehighlightsthesweetnessoftoastedcoconutcontrastedwiththespicygreens.

Serves:4

PrepTime:5minutes

CookTime:20minutes

seasalt

12ouncesgreenbeans,trimmed

¼cupunsweetenedcoconutflakes

3tablespoonschoppedwalnuts

1tablespooncoconutoil

1tablespooncuminseeds

1tablespoonblackoryellowmustardseeds

2mediumyellowonions,finelychopped

1tablespoonapplecidervinegar

12ouncesmizunaorarugula

Bringa large saucepanofwater to aboil overhighheat.Add1 teaspoon salt.Add thegreenbeansandcookjustuntiltheyarecrisp-tender,about4minutes.Drain.

Meanwhile, toast thecoconutflakesandwalnutsinalargeskilletovermediumheat,tossingoccasionally,untilgoldenbrownandfragrant,about5minutes.Transfertoaplateandreserve.

Heat theoil in thesameskilletovermediumheat.Addthecuminandmustardseedsandcook,stirring,untiltheseedsarefragrantandbegintopop,about20seconds.Addtheonions and a pinch of salt and cook, stirring occasionally, until translucent and tender,about7minutes.Addthevinegarandcookuntilithasevaporated.

Add half of the mizuna and ¼ teaspoon salt. Cook, stirring, until wilted, about 2minutes.Add the remainingmizuna, the green beans, and¼ teaspoon salt. Fold gentlyuntilallofthemizunaiswilted.Transfertoaservingdishandtopwiththetoastedwalnutsandcoconutflakes.Serve.

Nutritional analysis per serving: Calories: 171, Fat: 12 g, Saturated Fat: 6 g,Cholesterol:0mg,Fiber7g,Protein:6g,Carbohydrates:15g,Sodium:421mg

WILDMUSHROOMSAUTÉ

A simple yet delicious sidewith robust flavors—perfect over shirataki noodles or yourfavoritesteamedvegetables.

Serves:4

PrepTime:15minutes

CookTime:10minutes

2tablespoonsextra-virginoliveoil

1largeshallot,finelychopped

¾teaspoonseasalt

10ouncesmaitakeorshiitakemushrooms,trimmedandcutinto½-inchpieces

8ouncesoystermushrooms,trimmedandcutinto½-inchpieces

5ouncescreminimushrooms,trimmedandcutinto½-inchpieces

¼teaspoonfreshlygroundblackpepper

1teaspoontoastedsesameseeds

gratedzestandjuiceof1lime

Heattheoilinalargeskilletovermedium-highheatuntilshimmering.Addtheshallotand¼teaspoonofthesalt.Cookuntillightlybrowned,about1minute,stirringconstantly.

Addthemushrooms,theremaining½teaspoonsalt,andtheblackpepper.Cookuntilthemushroomsarebrownandtender,about8minutes,stirringoccasionally.Thenaturaljuicesfromthemushroomswillreleaseandthenevaporate.

Transferthemushroomstoaservingplatterandsprinklewiththesesameseeds,limezest,andlimejuice.Serve.

Nutritionalanalysisperserving:Calories:120,Fat:8g,SaturatedFat:1g,Cholesterol:0mg,Fiber:4g,Protein:4g,Carbohydrates:12g,Sodium:418mg

SPICYCAULIFLOWERSAUTÉ

This sidedish is sopackedwith flavor itwillmake abeliever out of anyonewho saysvegetablesareboring.Enjoyasa sidedishorevenasa snackorhorsd’oeuvreatyournextsocialgathering.

Serves:4

PrepTime:10minutes

CookTime:40minutes

4tablespoonsgrapeseedoil

1headcauliflower,cored,floretscutintobite-sizepieces

1redbellpepper,seededandslicedinto½-inchstrips

2jalapeños,seededandthinlysliced

3garliccloves,minced

1tablespoongluten-free,low-sodiumtamari

limewedges,forserving

Inalargesautépan,warm2tablespoonsoftheoiland²/³cupofwaterovermedium-highheat. Add half of the cauliflower and allow it to cook, stirring occasionally. After thewaterbeginstoevaporateandthecauliflowerstartstofryintheoil,continuetostiruntilthe cauliflower is brown and crisp, 6 to 8minutes. Using a slotted spoon, transfer thecauliflowertoaplate.

Cooktheremainingcauliflowerinthesameway.Duringthelast2minutesofcooking,addthebellpepper,jalapeños,andgarlic.Thenreturnthefirstbatchofcauliflowertothepan,addthetamari,andtosstocombine.

Servewithlimewedges.

Nutritional analysis per serving: Calories: 210 Fat: 15 g, Saturated Fat: 1.5 g,Cholesterol:0mg,Fiber:7g,Protein:6g,Carbohydrates:18g,Sodium:260mg

BRAISEDBROCCOLIWITHTOMATOESANDROASTEDGARLIC

Servingwholebroccolispearsmakesforacreativewaytoenjoyawholeheadofbroccoli.Tomakespears,separatethecrownfromthestem(bothsectionsshouldbeaboutthesamelength). Peel off the tough outer skin of the stem and cut lengthwise into½-inch-thickstrips.Cutthecrown(theflorets)intolongspearswith½-inch-widestems.

Serves:4

PrepTime:10minutes

CookTime:15minutes

2tablespoonsextra-virginoliveoil

½cupthinlyslicedredonion

1largeheadbroccoli,cutintospears(seeheadnote)

2tablespoonsmashedRoastedGarlicwithOliveOilandRosemary(here)

½cuplow-sodiumchickenstock

1cupdicedtomatoes

1tablespoonmincedfreshrosemaryor½teaspoondriedrosemary

½teaspoonseasalt

pinchoffreshlygroundblackpepper

finelyshreddedfreshbasil,forgarnish(optional)

Heat theoliveoil ina largesautépanovermediumheatuntil shimmering.Add the redonionandsautéuntilsoftandbeginningtobrown,3to5minutes.

Addthebroccoliandgarlicpasteandsautéforanotherminute,stirringtodistributethegarlicthroughoutthebroccoli.

Add the chicken stock, tomatoes, rosemary, salt, and black pepper and bring to asimmer.Reducetheheattoalowsimmer,coverthepan,andcookfor5minutes.

Uncover thepan,give thebroccoliagoodstir, andcontinue tocook,uncoveredandstirringoccasionally,untiltheliquidhasmostlyevaporatedandthebroccoliisquitesoft,about5minutes.Garnishwithbasil,ifdesired,andserve.

Nutritionalanalysisperserving:Calories:120,Fat:9g,SaturatedFat:1g,Cholesterol:5mg,Fiber:3g,Protein:3g,Carbohydrates:10g,Sodium:340mg

GARLICANDCHILEBROCCOLINIWITHSOFT-BOILEDEGGS

Useany leftoverbroccolini in tomorrow’sbreakfast.Simplypoachorboilanadditionaleggformoreprotein,sprinkleonafewchoppednutsforalittlecrunch,andservewithasideofberries.

Serves:4

PrepTime:25minutes

CookTime:7minutes

3bunchesbroccolini

4garliccloves,peeled

4largeomega-3eggs

2tablespoonsextra-virginoliveoil

¾tablespoonbalsamicvinegar

¼teaspooncrushedredpepperflakes

¼teaspoonseasalt

pinchoffreshlygroundblackpepper

Bringalargepotofwatertoaboiloverhighheat.

Whilewaitingforthewatertoboil,preparethebroccolinibytrimminganddiscardingthebottom inchofeachstalk.Cut thestalks into2-inchpieces,cutting thicker stalks inhalflengthwise.Cutthebroccolinifloretsintobite-sizepieces.

When thewater is boiling, add thebroccolini stalks andgarlic.Cook for3minutes.Addtheflorets,andcookfor1minute.Transfertoacolandertodrain,andruncoldwateroverthebroccoliniandgarlictostopthecookingprocess.

To soft-boil the eggs, place them in a large saucepan and add enough coldwater tocoverby1inch.Bringtoaboilovermediumheat;thenremovefromtheheatandcover.Letstandfor2minutes.Transfertoabowlwithaslottedspoonandcoverwithcoldwater.

Removethecookedgarlicfromthebroccolini.Roughlychopthegarlicandthenmashitwithaforkorthebackofaknife.Inalargebowl,combinethemashedgarlic,oliveoil,vinegar,redpepperflakes,salt,andblackpepper.

Blot the broccoliniwith paper towels to remove any excesswater.Add to the bowlwiththedressingandtosstocombine.Dividethebroccoliniamongfourplates.Carefullypeeleacheggandplaceontopofthebroccolini.Serve.

Nutritional analysis per serving: Calories: 162, Fat: 12 g, Saturated Fat: 2 g,Cholesterol:180mg,Fiber:3g,Protein:9g,Carbohydrates:7g,Sodium:234mg

BROCCOLIRABEWITHHOTITALIANSAUSAGE

Thisdishisdeliciousservedhotorcold,andmaybeenjoyedasaheartysnack,too.Withafriedegg,itmakesagreatbreakfast.

Serves:4

PrepTime:10minutes

CookTime:10minutes

¾teaspoonseasalt

1½poundsbroccolirabe,trimmedofthickstems

2tablespoonsgrapeseedoil

4garliccloves,thinlysliced

8ounceshotItaliansausage,casingsremoved

gratedzestandjuiceof1lemon

lemonwedges,forserving

Bringa3-quartsaucepanofwatertoaboiloverhighheat.Prepareanicebathbyplacing6icecubesinabowlandfillingittothetopwithcoldwater;setaside.Add½teaspoonsalt and the broccoli rabe to the boiling water. Cook until just tender, 1 to 2 minutes.Drain, and transfer to the ice bath.When the broccoli has cooled, drain again and setaside.

Heattheoilinalargeskilletoverhighheatuntilshimmering.Addthegarlicandcook,stirring constantly, until golden, about 20 seconds. Transfer the garlic to a plate andreserve.Add thesausage to thepanandsauté,breaking itupwith thebackofa spoon.Cookthesausageuntilitbeginstobrownandcrisp,3to4minutes.

Addthebroccolirabe,lemonzest,andreservedgarlictothepan.Tossuntilwarmed,2to3minutes,andseasonwiththeremaining¼teaspoonsalt.

Transfertoaservingplateandsprinklewiththelemonjuice.Serveimmediately,withadditionallemonwedges.

Nutritional analysis per serving: Calories: 300, Fat: 25 g, Saturated Fat: 7 g,Cholesterol:45mg,Fiber:4g,Protein:14g,Carbohydrates:7g,Sodium:495mg

CAULIFLOWER“RICE”

This recipe is destined to become a family staple. You can adapt it to fit your tastepreferencesbychanginguptheseasoningsandofferingitwithavarietyofmeals.

Makes:about2cups

PrepTime:5minutes

CookTime:10minutes

1headcauliflower

2tablespoonsextra-virginoliveoilorcoconutoil

1smallyellowonion,finelychopped

pinchofseasalt

juiceof½lime(optional)

pinchofcumin(optional)

1tablespoonchoppedfreshcilantro(optional)

Cutthecauliflowerinhalf.Placeaboxgrateroveralargebowlandgrateeachcauliflowerhalfoverthebigholesofthegrater—holdthecauliflowerbyitsstemasyougrateitinto“rice.” Alternatively, you can coarsely chop the core and the florets and pulse themtogetherinafoodprocessoruntiltheyarereducedtothesizeofcouscousorricegrains—becarefulnottooverprocess.

Heattheoliveoilinamediumnonstickpanovermedium-highheatuntilshimmering.Addtheonionandcookuntilsoftened,2to3minutes.

Add the cauliflower “rice” to thepan and stir to combine.Cook, stirring frequently,until the cauliflower is slightly crispy on the outside but tender on the inside, 5 to 8minutes.Toenhancetheflavor,addthelimejuice,cumin,and/orcilantroandserve.

Nutritional analysis per serving (½ cup): Calories: 84, Fat: 8 g, Saturated Fat: 1 g,Cholesterol:0mg,Fiber:2g,Protein:1g,Carbohydrates:5g,Sodium:79mg

MASHEDCAULIFLOWERWITHHORSERADISH

It may be hard to believe that a rock-hard vegetable can be transformed into a soft,indulgent,andluscioustreat,butthiscauliflowerpreparationyieldsatexturereminiscentof thebelovedmashedpotato.Thisdishsparesyou thebloodsugar spikes, though,andleavesyouenergized.Vidaliaonionslendamellow,sweeterflavorthanotheronions,butifyoucan’tfindthematyourmarket,justsubstitute1mediumyellowonion.

Serves:4

PrepTime:15minutes

CookTime:20minutes

2tablespoonsgrapeseedoil

½largeVidaliaonion,finelychopped

1½teaspoonsseasalt

2tablespoonspinenuts

½teaspoonfreshlygratednutmeg

1headcauliflower,stemtrimmedandcutinto1-inchpieces

1tablespoonfreshlygratedhorseradish

¼teaspoonfreshlygroundblackpepper

1tablespoonmincedfreshchives

Heattheoilinasmallsaucepanovermedium-lowheat.Addtheonionand¼teaspoonofthe salt and cook, stirring occasionally, until the onion is very tender but not browned,about20minutes.Stir inthepinenutsandnutmegandcookfor1moreminute,stirringcontinuouslytoavoidburningthenuts.

Meanwhile,bringalargepotofwatertoaboiloverhighheat.Add1teaspoonofthesalt.Cookthecaulifloweruntilitisverytender,about10minutes.Drainandtransfertoafoodprocessor.Pulseuntilchopped.

Addtheonionmixturetothefoodprocessor,alongwiththehorseradish,blackpepper,andremaining¼teaspoonsalt.Pulseuntilalmostcompletelysmooth.

Transfertoaservingbowl,topwiththechives,andserve.

Nutritional analysis per serving: Calories: 200, Fat: 11 g, Saturated Fat: 1 g,Cholesterol:0mg,Fiber:8g,Protein:7g,Carbohydrates:24g,Sodium:430mg

SPICYGARLICEGGPLANTWITHMINT

Ilovethecombinationofspicyredpepperflakesandmint.Here,theybalanceeachotherbeautifully with the neutral eggplant serving as the canvas to carry the flavors. Mintsoothesthebelly,soforthoseofyouconcernedaboutthespiceinthisdish,tryitwithalittleextramint.

Serves:4

PrepTime:15minutes

CookTime:15minutes

1½tablespoonscoconutoil

2mediumeggplants,diced

½teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

3garliccloves,minced

½teaspooncrushedredpepperflakes

10freshmintleaves,julienned,forgarnish

Inalargenonsticksautépanorskillet,heat1tablespoonoftheoilovermedium-highheatuntil shimmering.Addasmucheggplantasyoucan fit in thepan,probablyabout two-thirdsofit,andcookfor3to4minutes,stirringconstantly.Astheeggplantshrinksabit,stirintheremainingeggplant,alongwiththesaltandblackpepper.Continuesautéingandstirringuntiltheeggplantistender,6to7moreminutes.

Next,pushabitofeggplanttothesideofthepan.Addtheremaining½tablespoonoil,alongwiththegarlicandredpepperflakes.Stiruntilthegarliciscooked,30secondsto1minute.Then,stirtocombinewiththeeggplant.Garnishtheeggplantwithmintandserve.

Nutritional analysis per serving: Calories: 120, Fat: 6 g, Saturated Fat: 4.5 g,Cholesterol:0mg,Fiber:8g,Protein:3g,Carbohydrates:17g,Sodium:300mg

STEAMEDVEGETABLESWITHLEMONAIOLI

Making aioli is very rewarding, as you transform simple ingredients into a new,unrecognizableform.Keepsomearoundinyourrefrigeratoranddolloponpoachedeggsforanicebreakfasttreat.

Serves:8

PrepTime:15minutes

CookTime:10minutes

1largeomega-3eggyolk

gratedzestof½lemon

1garlicclove,halved

¼teaspoonseasalt

½cupextra-virginoliveoil

1poundasparagus,trimmed

8ouncessnowpeas,trimmed

1largeyellowsummersquash,cutinto½-inch-thickspears

1redbellpepper,seededandcutinto¼-inch-thickstrips

Combinetheeggyolk,lemonzest,garlic,salt,and1teaspoonofwaterinthebowlofafood processor. Pulse a few times; then, with the machine running, stream the oil inthroughthefeedtubeandblenduntilalloftheoilisincorporatedandtheaioliissmooth.Transfertoasmallbowl.

Pour1cupofwaterintothebottomofamediumsaucepanandbringittoaboiloverhigh heat. Place a steaming rack or basket over the boiling water. Add the asparagus,cover, and steam until bright green and crisp-tender, about 4 minutes. Transfer theasparagus toaplatter largeenoughforallof thevegetables,butkeep thewaterboiling.Steamthesnowpeasuntilbrightgreenandcrisp-tender,about2minutes.Transfertotheplatter.Steamthesquashuntilcrisp-tender,about3minutes.Transfertotheplatter.

Addthebellpepperstripstotheplatterofsteamedvegetablesandservewiththeaioliontheside,fordipping.

Nutritional analysis per serving: Calories: 150, Fat: 15 g, Saturated Fat: 2 g,Cholesterol:28mg,Fiber:3g,Protein:4g,Carbohydrates:17g,Sodium:87mg

ZUCCHINIRIBBONSWITHPEARLONIONSANDCARDAMOM

Pearlonionsaresweetandmild.They’reusuallysoldunpeeled,butsomestoresnowcarrythempeeled,whichmakesthisdishevenfasterandeasiertoprepare(youcanjustskiptheblanchingstep).Thissidedishcanbeservedhot,atroomtemperature,orchilled—makingitaversatileadditiontoyourbagofculinarytricks.

Serves:4

PrepTime:10minutes

CookTime:15minutes

10pearlonions

2tablespoonsextra-virginoliveoil

1smallshallot,thinlysliced

1teaspoonmincedfreshginger

½cuplow-sodiumchickenstock

½teaspoonseasalt

1zucchini,shaved(withamandolinorvegetablepeeler)intolongribbons

2tablespoonssliveredalmondsorchoppedhazelnuts

1tablespoonjuliennedfreshmintleaves

¼teaspoongroundcardamom

Bringa largepotofwater toaboiloverhighheat.Preparean icebathbyplacing6 icecubesinabowlandfillingittothetopwithcoldwater;setaside.Blanchtheonionsintheboilingwaterfor1to2minutes.Removethemfromthewaterandtransferthemtotheicebath.Drainthemafteracoupleofminutes,andthenyoushouldbeabletoeasilyremovetheskins.

Heat theoliveoil in a large sautépanovermediumheat until shimmering.Add theshallot and sauté gently until soft and beginning to brown, about 2 minutes. Add theginger and pearl onions and sauté until the onions begin to brown slightly, about 5minutes.

Addthechickenstockandsaltandbringtoagentlesimmer,coverthepan,andcookuntilthestockhascompletelyevaporated,about5minutes.Removethepanfromtheheat.

Addthezucchini,almonds,mint,andcardamomandtosswelltocombineandtoallowthezucchinitowiltfromtheresidualheatinthepan.Serve.

Nutritionalanalysisperserving:Calories:118,Fat:9g,SaturatedFat:1g,Cholesterol:0mg,Fiber:2g,Protein:2g,Carbohydrates:10g,Sodium:306mg

BRAISEDCELERYHEARTSINWALNUTOIL

Whileit’sgreattohaveavarietyofoilstocookwith,forthisrecipeitisfinetosubstituteanothernutoiloradditionalextra-virginoliveoilifyoudon’thappentohavewalnutoilonhand.

Serves:4

PrepTime:5minutes

CookTime:25minutes

1poundorganiccelery

2tablespoonsextra-virginoliveoil

1garlicclove,minced

1bayleaf

¼teaspoonseasalt

pinchoffreshlygroundblackpepper

1tablespoonwalnutoil

Useavegetablepeelertopeeltheouterskinofftheceleryribs.Trimbothendsandcuttheheartsinhalfcrosswise.

Warm the olive oil in a large skillet over medium heat until shimmering. Add theceleryandcook, turningoccasionally,until goldenbrownonall sides,8 to10minutes.Add1cupofwater,thegarlic,bayleaf,salt,andblackpepper.Coverandcookuntilmostoftheliquidhasevaporatedandtheceleryistender,14to15minutes.

Discardthebayleafandservethecelerydrizzledwiththewalnutoil.

Nutritional analysis per serving: Calories: 110, Fat: 10 g, Saturated Fat: 1.5 g,Cholesterol:0mg,Fiber:2g,Protein:0g,Carbohydrates:4g,Sodium:270mg

JICAMAFRIES

Jicama isanonstarchy rootvegetablecommonlyused inMexicoandSoutheastAsia. Ithas a crisp, juicy texture anda slightly sweet flavor.Use it raw in saladsand slaws,orcookedinplaceofstarchierrootvegetables.

Serves:4

PrepTime:10minutes

CookTime:35minutes

1largejicama,peeledandcutinto¼-inchsticks

1tablespoonextra-virginoliveoil

¼teaspoonseasalt

pinchoffreshlygroundblackpepper

¼teaspoonsmokedorsweetpaprika(optional)

¼teaspoongroundcumin(optional)

Preheattheovento400°F.Placealargerimmedbakingsheetintheoventopreheat.

In a bowl, toss the jicama frieswith the olive oil, salt, black pepper, and spices, ifdesired.

Carefullyspreadthejicamafriesontothehotbakingsheetinasinglelayer.Roastfor20minutes;then,givethemastirandroastforanother15minutes.Servehot.

Nutritionalanalysisperserving:Calories:145,Fat:4g,SaturatedFat:1g,Cholesterol:0mg,Fiber:15g,Protein:2g,Carbohydrates:27g,Sodium:157mg

SNACKS

CUCUMBER-KALESMOOTHIE

Enjoy this smoothie as a refreshing afternoon pick-me-up to keep you energized andfocused.Having a small protein-based snack between 2 p.m. and 4 p.m. helps regulateblood sugar levels and the hormones that keep your body’s circadian clock in acomfortablerhythm.

Serves:1

PrepTime:10minutes

1(4-inch)piecehothouseorEnglishcucumber,peeled

¼cuptightlypackedkaleleaves

2rawwalnuts

1(1-inch)pieceginger,peeledandcoarselychopped

2tablespoonsalmondbutter

¾cupunsweetenedalmondmilk

1tablespoonfreshlemonjuice

1tablespoonchiaseeds

2largeicecubes

Combinealloftheingredientsinablenderandblendonhighspeeduntilsmooth,1to2minutes.Ifthesmoothieistoothick,addalittlewaterandblendagainuntilitreachesthedesiredconsistency.Drinkimmediately.

Nutritional analysis per serving: Calories: 376, Fat: 30 g, Saturated Fat: 4 g,Cholesterol:0mg,Fiber:9g,Protein:14g,Carbohydrates:17g,Sodium:148mg

SPICYMOCKTAIL

Thisisthespicyafternooncounterparttoyourmorningvegetablesmoothie,withatouchoftofuforaddedprotein.

Serves:1

PrepTime:20minutes

½cuptightlypackedspinachleaves

½tomato,chopped

2celeryribs

3radishes,chopped

4ouncesnon-GMOsilkenorsofttofu

1teaspoonfreshlemonjuice

pinchofcayennepepper,ortotaste

pinchoffreshlygroundblackpepper

pinchofcelerysalt

2icecubes

Placealloftheingredients,exceptforoneceleryrib,inablenderandpureeuntilblended,30secondsto1minute,stoppingtoscrapedowntheblenderifnecessary.Tasteandadjusttheseasoningsasdesired.

Pourintoaglass.Garnishwiththecelerystalkandserve.

Nutritionalanalysisperserving:Calories:95,Fat:4g,SaturatedFat:1g,Cholesterol:0mg,Fiber:4g,Protein:7g,Carbohydrates:9g,Sodium:248mg

DEVILEDEGGS

Dress up your normal hard-boiled versionwith this creative twist on deviled eggs.Theincredibleegg isapowerfoodbecause itcontainsphytonutrients,completeprotein,andhealthyfats.Itmakesforanideallow-glycemicafternoonsnack.

Serves:4

PrepTime:20minutes

CookTime:5minutes

1smallyellowsummersquash,coarselygrated

½teaspoonseasalt

4largeomega-3eggs

1scallion,finelychopped

2tablespoonstahini

1tablespoonMayonnaise(here)orVegenaise

2teaspoonsfreshlemonjuice

sesameseeds,forgarnish

cayennepepper,orsmokedorsweetpaprika,forgarnish

Placethesquashinacolander,sprinklewith¼teaspoonofthesalt,andsetthecolanderinthesinktodraintheexcessliquid.

Puttheeggsinalargesaucepanandaddenoughcoldwatertocoverby1inch.Bringto a boil over medium-high heat, remove from the heat, and cover. Let stand for 12minutes.Transfertheeggstoabowlwithaslottedspoonandcoverwithcoldwater.Whencold,peeltheeggsandcuteachinhalflengthwise.Scoopouttheyolksandplacetheminasmallbowl.

Squeeze as much liquid as possible out of the squash. Add the squash, scallion(reserving some of the greens for garnish), tahini, mayonnaise, and lemon juice to thebowl with the egg yolks. Mix until well combined and season with the remaining ¼teaspoonsalt.

Divide the yolk mixture among the egg white halves. Sprinkle the tops with thereservedscalliongreens,sesameseeds,andcayennepepper,andserve.

Nutritionalanalysisperserving:Calories133,Fat10g,SaturatedFat2g,Cholesterol226mg,Fiber1g,Protein9g,Carbohydrates5g,Sodium383mg

EGGSALADINENDIVESPEARS

Endiveisaslightlybittervegetablethatlookslikeasmall,elongated,paleyellow-greenlettuce.Theindividualleavesaregreatforholdingdips,spreads,andsalads.Ifendiveisn’tavailable,youcanalsousethesmallerinnerleavesofromainelettuce,orscooptheeggsaladontocucumberrounds.

Serves:4

PrepTime:15minutes

CookTime:5minutes

2largeomega-3eggs

1celeryrib,includingleaves,finelydiced

1scallion,finelysliced

1tablespoonmincedfreshchives,basil,orparsley

2tablespoonsMayonnaise(here)orVegenaise

2teaspoonsDijonorgrainyFrenchmustard

½teaspoongroundturmeric

¼teaspoonsmokedorsweetpaprika

seasaltandfreshlygroundblackpepper

1Belgianendive,leavesseparated

Puttheeggsinalargesaucepanandaddenoughcoldwatertocoverby1inch.Bringtoaboilovermedium-highheat,removefromtheheat,andcover.Letstandfor12minutes.Transfer toabowlwithaslottedspoonandcoverwithcoldwater.Whencold,peel theeggsanddice.

Inasmallbowl,combine thedicedeggs,celery,scallion,andchivesandmixgentlywith a fork.Add themayonnaise,mustard, turmeric, and paprika and combine. Seasonwithsaltandblackpeppertotaste.

Scooptheeggsaladontotheendiveleavesandserve.

Nutritional analysis per serving: Calories: 90, Fat: 8 g, Saturated Fat: 1.5 g,Cholesterol:95mg,Fiber:1g,Protein:3g,Carbohydrates:2g,Sodium:290mg

STUFFEDCAMPARITOMATOES

I love growing tomatoes inmy summer garden. There is nothing better than inviting agroupof friendsover toenjoyabike rideandanafternoonsnack featuringhomegrownvegetables.Youdon’thavetohaveagardentoenjoythisrecipewithyourfriends—youjusthavetoappreciatedelicious,easy,andsatisfyingsnackfoods.

Serves:4

PrepTime:20minutes

CookTime:5minutes

2poblanopeppers

8Camparitomatoes

1avocado,peeledandpitted

½bunchcilantro,includingstems

1½teaspoonsfreshlimejuice

½teaspoonseasalt

2tablespoonstoastedsunflowerseeds

Restthepeppersonthegrateofagasstove.Turnthefiretomediumandcharthepeppers,turning them with tongs, until evenly blackened and blistered, about 5 minutes.(Alternatively,youcanroastthepeppersoveragasgrillorunderthebroiler.)Transfertoabowl, coverwith plasticwrap, and let steam.When cool enough to handle, rub off thecharredskinanddiscard,alongwiththestemsandseeds.

While the peppers cool, slice off a little from the top andbottomof each tomato tocreateflatsurfaces.Cutthetomatoesinhalf.Scoopoutanddiscardtheseeds.

Transferthepepperstoafoodprocessor,alongwiththeavocado,cilantro,limejuice,andsalt.Pureeuntilverysmooth.Transfertoazipper-topplasticbagandsnipaholeinonecorner.Pipetheavocadomixtureintothetomatohalves.Topwiththesunflowerseedsandserve.

Nutritional analysis per serving: Calories: 140, Fat: 9 g, Saturated Fat: 1.5 g,Cholesterol:0mg,Fiber:4g,Protein:2g,Carbohydrates:12g,Sodium:300mg

BELLPEPPERMINIQUICHES

Imakeadoublebatchofthesequichesandfreezehalf.Thatway,onbusymorningswhenIamcatchingaplaneorneedasnackbetweenmeetings,Icanpoponeinmytoasterovenandavoidcravingsomethingsweet.

Serves:12

PrepTime:10minutes

CookTime:20minutes

1tablespoongrapeseedoil

8largeomega-3eggs

4bellpeppers(yellow,green,andred),seededandfinelychopped

1teaspoonseasalt

½teaspooncumin

¼teaspoonfreshlygroundblackpepper

pinchofcayennepepper,ortotaste

Preheattheovento450°F.Brusha12-cupmuffintinwiththegrapeseedoil.

Whisktheeggs ina largebowl.Addthebellpeppers,salt,cumin,blackpepper,andcayenneandstirtocombine.Dividetheeggmixtureamongthemuffincups,fillingthemjustbelow the rim.Place themuffin tinona rimmedbakingsheetand transfer it to theoven.

Bake,rotatingonce,untilthequichesarepuffyandbrownandatoothpickinsertedintothecentercomesoutclean,18to20minutes.Servewarm.

Store leftovers in an airtight container in the refrigerator for up to 3 days. Simplyreheatintheovenat325°Funtilwarmedthrough,about10minutes.

Nutritionalanalysisperserving(1miniquiche):Calories145,Fat9g,SaturatedFat2g,Cholesterol300mg,Fiber2g,Protein11g,Carbohydrates8g,Sodium586mg

ROASTEDVEGETABLESWITHARTICHOKEHUMMUS

Artichokes are one ofmy favorite vegetables because they peak during thewinter, yetthereissomethingverylightandspringlikeaboutthem.Thistwistonhummussubstitutesartichokesforchickpeastoyieldthatcreaminesswealllove.Alongwithgreatflavorandtexture,thisrecipeboastshealthyamountsoffiberandissuretosatisfyyouforhoursuntilyournextmeal.

Serves:8

PrepTime:15minutes

CookTime:30minutes

1largeheadcauliflower,coredandcutinto2-inchflorets

½cupplus2tablespoonsextra-virginoliveoil

1poundasparagus,trimmed

8ouncesgreenbeans,trimmed

10ouncesBrusselssprouts,trimmedandhalved

10ouncescherrytomatoes

2(9-ounce)packagesfrozenartichokehearts,thawed

2garliccloves,halved

¼cuptahini

gratedzestandjuiceof1lemon

1tablespoonchoppedfreshparsley

½teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

¼teaspoongroundcumin

Preheattheovento450°F.Linetworimmedbakingsheetswithfoil.

In a large bowl, toss the cauliflower with 2 tablespoons of the oil. Transfer thecauliflowertooneofthelinedbakingsheetsandroastuntiltender,15to20minutes.Placehalfofthecauliflowerinafoodprocessorandtheotherhalfonaplatter.

Toss the asparagus, green beans, Brussels sprouts, and tomatoes with ¼ cup of theoliveoil anddividebetween the two linedbaking sheets.Roastuntil thevegetablesarecrisp-tender and beginning to brown, 10 to 15minutes. Transfer to the platterwith thecauliflowerandletcool.

Meanwhile, to the foodprocessor add the artichokehearts, garlic, tahini, lemonzestand juice, and the remaining ¼ cup of the olive oil. Puree, scraping down the sides

occasionally,untilsmooth.Addtheparsley,salt,blackpepper,andcuminandcontinuetopureeuntilwellcombined.

Servetheroastedvegetableswiththeartichokedip.Storeanyleftoverdipinanairtightcontainerintherefrigeratorforupto5days.

Nutritional analysis per serving: Calories: 290, Fat: 22 g, Saturated Fat: 3.5 g,Cholesterol:0mg,Fiber:10g,Protein:7g,Carbohydrates:20g,Sodium:160mg

SARDINE-CUCUMBERBITES

Sardines are a good source of omega-3 fatty acids without the mercury levels seen inlargerfish.Enjoyabitoftheoliveoiltheyarepackedinforextrahealthyfat.

Serves:4

PrepTime:20minutes

2tablespoonsfreshlemonjuice

1tablespoonMayonnaise(here)orVegenaise

2tablespoonsfinelychoppedfreshchives,plusmoreforgarnish

1tablespooncapers,rinsed,drained,andchopped

1teaspoonsmokedpaprika,plusmoreforgarnish

1(6.7-ounce)canoil-packedwildsardines,flakedintosmallpieces,oilreserved

1smallredbellpepper,seededandfinelychopped

1seedlesscucumber,trimmedandsliced

Combinethelemonjuice,mayonnaise,chives,capers,andpaprikainalargebowl.

Foldinthesardinesandbellpepperandgentlymix.Add1tablespoonofoilfromthesardinecanifthemixtureisdry.

Mound the sardine mixture onto the cucumber slices and garnish with additionalpaprika.Serve.

Nutritionalanalysisperserving:Calories:140Fat:8g,SaturatedFat:1g,Cholesterol:70mg,Fiber:1g,Protein:13g,Carbohydrates:4g,Sodium:340mg

CREAMYHERBEDTAHINIDIP

Tahini is akey ingredient inhummusand falafel, and is alsoused tomakemanyothersaucesanddips.It’srich,creamy,andverynutritious.Servethisdipwithrawvegetables(suchascelery,cucumbers,grapetomatoes,broccoli,snowpeas,broccolini,andharicotsverts)orasasauceovergrilledfish.

Makes:about2cups

PrepTime:15minutes

1cuptahini

¼cuplooselypackedfreshcilantroleaves

8to10freshmintleaves

5largefreshbasilleaves

1largescallion,cutinto2-inchpieces

2tablespoonsmincedfreshchives

1garlicclove,halved

juiceof1lemon

2tablespoonsextra-virginoliveoil

½teaspoonseasalt

¼teaspoongroundturmeric

¼teaspoongroundcumin

¼teaspoongroundcoriander

¼teaspoonfenneloraniseseeds

Combinealloftheingredientsplus1cupofhotwaterinablenderandblenduntilsmooth.Addmorehotwaterasneedediftheblenderisstruggling.Serve.

Storeanyleftoverdipinanairtightcontainerintherefrigeratorforupto5days.

Nutritionalanalysisperserving(2tablespoons):Calories:105,Fat:10g,SaturatedFat:1g,Cholesterol:0mg,Fiber:1g,Protein:3g,Carbohydrates:4g,Sodium:79mg

SPICYROASTEDPEPPERANDWALNUTDIP

Here’sagreatsnacktoservewithcarrots,radishes,sugarsnappeas,celery,jicama,oranyotherfavoritecrunchyfreshvegetable.

Makes:about2cups

PrepTime:10minutes

CookTime:30minutes

2tablespoonsextra-virginoliveoil

4redbellpeppers,seededandcutinto½-inch-thickstrips

¼cupshelledwalnuts

½to¾teaspooncrushedredpepperflakes

¼teaspoonseasalt

Preheattheovento500°F.

Linetworimmedbakingsheetswithaluminumfoilandbrushwiththeoil.Spreadthebellpeppersoutonthesheetsandroastuntiltheyaretenderandbrowningattheedges,17to20minutes.

Transfer thepeppers toa foodprocessorandprocessuntil smooth.Add thewalnuts,crushedredpepperflakes,andsaltandprocessagainuntilsmooth.Serve.

Storeanyleftoverdipinanairtightcontainerintherefrigeratorforupto5days.

Nutritionalanalysisper serving (¼cup):Calories: 70,Fat: 6g, SaturatedFat: 0.5g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:4g,Sodium:75mg

BABAGHANOUSH

Baba ghanoush is a traditional Middle Eastern eggplant dip that is rich in vitamins,minerals,andimportantphytonutrients.

Serves:8

PrepTime:10minutes,pluscoolingtime

CookTime:55minutes

2smalleggplants

¼cuptahini

2tablespoonsextra-virginoliveoil

2garliccloves,halved

juiceof1lemon

½teaspoonseasalt

¼cuplooselypackedcoarselychoppedparsley

1bunchcelery,cutintosticks,forserving

Preheatthebroiler.Linearimmedbakingsheetwithfoil.

Prickeacheggplantafewtimeswithaforkandplaceonthelinedbakingsheet.Placetheeggplants about4 inchesunder thebroiler andbroil, turningevery5minutesor so,untiltheskiniscompletelycharred,15to20minutes.Removefromtheovenandheattheovento375°F.

Whentheovencomestotemperature,returntheeggplantstotheovenandroastuntilthey are completely soft, 30 to 35minutes;when pressedwith the back of a fork theyshouldofferlittleresistance.

Allowtheeggplantstocoolenoughsothatyoucanhandlethem,about25minutes.

Cut each eggplant in half and, using a rubber spatula, carefully scrape out the pulp.Discardtheskin.

In a blender or food processor, combine the eggplant pulp, tahini, olive oil, garlic,lemonjuice,andsalt.Pureeuntilsmooth.Transferthediptoaservingbowlandstirintheparsley.Servewithcelerysticksfordipping.

Storeanyleftoverbabaghanoushinanairtightcontainerintherefrigeratorforupto5days.

Nutritional analysis per serving (¼ cup): Calories: 120, Fat: 8 g, SaturatedFat: 1 g,Cholesterol:0mg,Fiber:5g,Protein:3g,Carbohydrates:12g,Sodium:240mg

WARMHERBEDOLIVES

Trytofindolivesthathavenotbeenpitted,astheygenerallytastebetterandareofhigherqualitythanpittedolives.

Serves:8

PrepTime:10minutes

½cupextra-virginoliveoil

2garliccloves,lightlycrushed

1(2-inch)striplemonpeel

1bayleaf

6to8blackpeppercorns

½teaspoondriedrosemaryorthyme

½teaspoonfennelseeds

2cupsmixedunpittedolives

Inasmallsaucepan,combinealloftheingredientsexcepttheolives.Oververylowheat,warmtheoiljustuntilthegarlicstartstogentlysizzle,thenremovefromtheheat.

Placetheolivesinaglassorceramicbowlandpourthewarmoiloverthem.Allowtheolivestomarinateatroomtemperaturefor1hourbeforeserving.

Storeanyleftoverolivesinanairtightcontainerintherefrigeratorforupto2weeks;allowtocometoroomtemperaturebeforeserving.

Nutritionalanalysisperserving(¼cup):Calories:159,Fat:16g,SaturatedFat:2g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:4g,Sodium:517mg

GUA-KALE-MOLE

Ifyouhavepickyeatersaround,thisrecipeisoneyouwillwanttowhipupsoon!Theywon’tevenknowtheyareeatinghealthygreenswitheachdelicious,delectablebite.Servewithfreshveggiedipperssuchascucumbers,radishes,sugarsnappeas,cherrytomatoes,cauliflowers,redbellpeppers,andcarrots.

Serves:6

PrepTime:15minutes

2buncheskale,stemmedandroughlychopped

1bunchcilantro,stemsincluded

2tomatoes,chopped

⅓redonion,chopped

1jalapeño,seededandhalved

1garlicclove,halved

juiceof2limes

½teaspoonseasalt

3avocados,peeledandpitted

Inthebowlofafoodprocessor,combinethekale,cilantro,1cupofthechoppedtomato,1½tablespoonsof theonion, thejalapeño,garlic, limejuice,andsalt.Pureethemixtureuntilsmooth,scrapingdownthesidesasneeded,1 to2minutes.Add theavocadosandpureeagainuntilblended,30secondsto1minute.

Transferthegua-kale-moletoabowlandstirintheremainingchoppedtomatoesandonion.Serve.

Storeanyleftoverdipinanairtightcontainer,withparchmentpaperpressedagainstthesurfacetopreventdiscoloration,intherefrigeratorforupto5days.

Nutritionalanalysisperserving(½cup):Calories:216,Fat:15g,SaturatedFat:2g,Cholesterol:0mg,Fiber:10g,Protein:6g,Carbohydrates:20g,Sodium:235mg

CINNAMONANDCAYENNEROASTEDMIXEDNUTS

Try this sweet and spicy version of roasted nuts in place of your normalmid-morningsnack.

Serves:18

PrepTime:10minutes

CookTime:30minutes

1½cupsrawpecanhalves

1½cupsrawcashews

1½cupsrawalmonds

3tablespoonscoconutoil

1½teaspoonsgroundcinnamon

1teaspoongroundsweetpaprika

½to1teaspooncayennepepper

½teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

Preheattheovento350°F.Lineabakingsheetwithaluminumfoil.

Inalargebowl,combinethepecans,cashews,andalmonds.Inasmallbowl,combinethecoconutoil,cinnamon,paprika,cayenne,salt,andblackpepper.

Pourthespicedcoconutoiloverthenutsinthelargebowl.Usingyourhandsoralargespoon,tossthenutsinthespicedoil,makingsuretoevenlycoatallofthenuts.Spreadthenutsinanevenlayeronthelinedbakingsheet.

Bakethenuts,stirringandtossingoccasionally,untiltoasted,25to30minutes.

Removethenutsfromtheovenandletthemcooltoroomtemperature.Serve.

Storeanyleftovernutsinanairtightcontainerintherefrigeratorforupto5days.

Nutritionalanalysisperserving(¼cupnuts):Calories:206,Fat:19g,SaturatedFat:4g,Cholesterol:0mg,Fiber:3g,Protein:5g,Carbohydrates:8g,Sodium:66mg

ROASTEDGARLICWITHOLIVEOILANDROSEMARY

Whenawholeheadofgarlicisroastedslowlyintheoven,thegarlicsoftensandsweetensintoamild,creamypaste.Itlosesallitssharppungency,andmellowsoutintoafragrant,gentler versionof itself.Roastedgarlic canbe used as a spread,mixed into sauces anddressings,oraddedtopureedvegetablesandsoups.

Makes:about⅓cup

PrepTime:5minutes

CookTime:45minutes

2headsgarlic,unpeeled

2teaspoonsextra-virginoliveoil

1rosemarysprig

Preheattheovento400°F.

Usingaserratedknife,slicebothheadsofgarliccrosswisesoyouhavetopandbottomlayers,eveninsize.

Rub each of the four cut surfaces with the olive oil, and then place the garlic androsemaryonasheetofaluminumfoil.Wrapthegarlicandrosemaryinthefoiltosealituptightly,thenplaceitdirectlyonarackintheoven.

Roast the garlic until it is very soft and fragrant, about 45minutes;when you peekinsidethefoil,youshouldseethatthecutedgesareturninggoldenbrown.

Allow the heads to cool enough to handle, then squeeze the roasted garlic from theclovesanduseasneeded.

Storeanyleftoverroastedgarlicinanairtightcontainerintherefrigeratorforupto5days.

Nutritionalanalysisperserving(1tablespoon):Calories:29,Fat:2g,SaturatedFat:0g,Cholesterol:0mg,Fiber:0g,Protein:1g,Carbohydrates:3g,Sodium:2mg

LEMONYCASHEW-TAHINIDIP

This thick, hummus-style dip tastes great with raw veggie dippers, such as broccoli,carrots,redbellpeppers,orsugarsnappeas.Ifyouaddevenmorewater,youcanthinthedipintoadressing,whichpairswellwithkaleandotherheartygreens.

Serves:4

PrepTime:10minutes,plussoakingtime

1cuprawcashews

¼cuptahini

juiceof1lemon

¼teaspoonseasalt

Put the cashews in a bowl and cover with at least 1 cup of warm water. Let sit untilsoftened,20to30minutes.

Useaslottedspoontotransferthesoakedcashewstoafoodprocessor,makingsuretoreserve the cashew soaking water. Add the tahini, lemon juice, and salt to the foodprocessorandpureethemixture,adding¼cupofthereservedcashewwaterthroughthefeedtubeasitisprocessing.Ifnecessary,addanotherfewtablespoonsofthewateruntilthedipistheconsistencyofhummus.(Forathinnerdressing,addupto½cupmoreofthereservedwater, a few tablespoons at a time, until the desired consistency is achieved.)Serve.

Storeanyleftoverdipordressinginanairtightcontainerintherefrigeratorfor3to5days.

Nutritionalanalysisperserving(¼cup):Calories:270,Fat:22g,SaturatedFat:4g,Cholesterol:0mg,Fiber:2g,Protein:9g,Carbohydrates:14g,Sodium:156mg

SAUCESANDCONDIMENTS

MIXEDBERRYSALSA

Sneakinglow-glycemicberriesintowhatarenormallyvegetable-basedrecipesprovidesatouch of sweetness without the harm of refined sugar. Serve this salsa with freshvegetablessuchascucumberslices,cauliflowerflorets,andradishes.

Serves:4

PrepTime:15minutes

1cupchoppedstrawberries

½cupblueberries

½cupraspberries

1mediumtomato,coredandchopped

⅓redonion,chopped

1or2jalapeños,seededandfinelychopped

½bunchcilantro,stemmedandchopped

2tablespoonsfreshlimejuice

¼teaspoonseasalt

Combinealloftheingredientsinamediumbowl,stirringgentlytocombine.Serve.Storeanyleftoversalsainanairtightcontainerintherefrigeratorforupto5days.

Nutritional analysis per serving (½ cup): Calories: 45, Fat: 0 g, Saturated Fat: 0 g,Cholesterol:0mg,Fiber:3g,Protein:1g,Carbohydrates:11g,Sodium:150mg

MARINARASAUCE

This basic tomato sauce can be served over steamed vegetables or blanched shiratakinoodlesforaquicklunchordinneroption.

Serves:4

PrepTime:10minutes

CookTime:40minutes

1½teaspoonsoliveoil

1mediumyellowonion,finelychopped

2garliccloves,minced

1(28-ounce)candicedtomatoes

2bayleaves

¾teaspoondriedoregano

½teaspoondriedthyme

½teaspoondriedbasil

½teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

2tablespoonschoppedfreshbasil

Inaheavypot,heattheoilovermedium-highheatuntilshimmering.Addtheonionandcook,stirringfrequently,untilsoftened,8to10minutes.

Addthegarlicandcook,stirring,for30seconds.Addthetomatoeswiththeirjuices,bayleaves,driedherbs,salt,andblackpepper.Stir tocombine.Let thesaucecometoaboilandthenreducetheheattoasimmer.Partiallycoverthepotandcookthesauce30minutes.

Remove the bay leaves and serve, garnishedwith the fresh basil. Store any leftoversauceinanairtightcontainerintherefrigeratorforupto5days.

Nutritional analysis per serving (¾ cup): Calories: 73, Fat: 2 g, Saturated Fat: 0 g,Cholesterol:0mg,Fiber:2g,Protein:2g,Carbohydrates:12g,Sodium:313mg

SESAME-COCONUTCURRYSAUCE

Thispeanut-freeversionofaclassicAsiansaucecanbeservedwithgrilledchickensate,steamed vegetables, or spring rolls. Almond butter replaces the peanut butter, but youcould substitute cashew butter or sunflower butter, too. The sauce keeps well in therefrigeratorforupto5days;reheatitgentlyoverlowheat,mixinginalittlewarmwatertoloosenthesauceifnecessary.

Serves:8

PrepTime:15minutes

CookTime:15minutes

1tablespoongrapeseedoil

1largegarlicclove,minced

1(2-inch)pieceginger,peeledandgrated

2teaspoonscurrypowder

½teaspoongroundturmeric

¼teaspooncayennepepper(optional)

1(13.5-ounce)canfull-fatunsweetenedcoconutmilk

¼cuptahini

¼cupalmondbutter

1tablespoongluten-free,low-sodiumtamari

½teaspoontoastedsesameoil

1tablespoonfreshlimejuice

Warmthegrapeseedoilinasaucepanoverlowheat.Addthegarlicandgingerandsautéuntilsoftandveryfragrant,about3minutes.Addthecurrypowder,turmeric,andcayenne(ifusing)andsautéforanotherminutetotoastthespices.

Addthecoconutmilkandwhiskthesaucewelltocombine.Raisetheheattomediumandsimmeruntilthecoconutmilkhasreducedinvolumebyone-third,about10minutes.

Removethepanfromtheheatandallowthesaucetocoolfor5minutes,thenwhiskinthetahini,almondbutter,tamari,andsesameoil.Addthelimejuicejustbeforeserving.

Storeanyleftoversauceinanairtightcontainerintherefrigeratorforupto5days.

Nutritionalanalysisperserving(¼cup):Calories:210,Fat:21g,SaturatedFat:10g,Cholesterol:0mg,Fiber:1g,Protein:4g,Carbohydrates:5g,Sodium:115mg

GREMOLATAWITHALMONDS

Serve this refreshingcondimentover roastedcarrotsor roastedasparagus; it alsoworksbeautifullyasasidedishtoanyentrée.

Serves:6

PrepTime:5minutes,plussoakingtime

1cuprawalmonds

1or2garliccloves,halved

2bunchesparsley,stemmed

gratedzestof2lemons

1teaspoonfreshlemonjuice

¼teaspoonseasalt

pinchoffreshlygroundblackpepper

Soakthealmondsinasmallbowlofwarmwateruntilsoftened,about30minutes.

Drainthealmondsandtransfertoafoodprocessor.Processuntilfinelyground,about1minute. Add the garlic, parsley, lemon zest, lemon juice, salt, and black pepper andprocessuntilthemixtureiscrumblyandfinelychopped,30secondsto1minute.Serve.

Storeanyleftovergremolatainanairtightcontainerintherefrigeratorforupto5days.

Nutritionalanalysisperserving(¼cup):Calories:150,Fat:12g,SaturatedFat:1g,Cholesterol:0mg,Fiber:4g,Protein:6g,Carbohydrates:7g,Sodium:110mg

KALEPESTO

Babykalemakesforafunalternativetotraditionalbasilpesto.Thelemonzestandjuicebringafresh,brightflavortothepestowhilekeepingitdairy-free.

Serves:6

PrepTime:10minutes

1garlicclove,halved

2tablespoonspinenuts

gratedzestandjuiceof1largelemon

5ouncesbabykale

¼cupextra-virginoliveoil

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

Ina foodprocessor,pulse thegarlic andpinenutsuntil finely chopped.Add the lemonzestandjuice.Addthekaleandpulseuntilcoarselychopped.Withthemachinerunning,addtheoilthroughthefeedtubeandpureeuntilalmostsmooth.Seasonwiththesaltandblackpepperandpureeagain.

Storeanyleftoverpestoinanairtightcontainerintherefrigeratorforupto5days.

Nutritionalanalysisperserving(¼cup):Calories:110,Fat:11g,SaturatedFat:1.5g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:2g,Sodium:100mg

CHIMICHURRI

ThisgreensauceoriginatedinArgentinaandistraditionallyservedonmeat.Thisversion,packedwithcitrusandfreshherbflavors,workswellonfishandchicken,too.

Serves:6

PrepTime:10minutes

2bunchesparsley,stemmed

1bunchcilantro,stemsincluded

½bunchmint,stemmed

2oil-packedanchovies

1tablespooncapers,rinsed

1garlicclove,halved

2tablespoonsextra-virginoliveoil

gratedzestandjuiceof½lemon

¼teaspoonseasalt

pinchoffreshlygroundblackpepper

Combine all of the ingredients in a food processor and blend until smooth. Store anyleftoversauceinanairtightcontainerintherefrigeratorforupto5days.

Nutritionalanalysisperserving(2tablespoons):Calories:50,Fat:5g,SaturatedFat:0.5g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:2g,Sodium:200mg

CASHEW“RICOTTACHEESE”

Cashewscontainmagnesium,copper,manganese,zinc,healthyessential fattyacids,andprotein,andtheytendtobehypoallergenicsomostpeoplecantoleratethemeasily.Servethis spreadwith freshvegetables suchasbellpeppers, celery,or snappeasasahealthyalternativetodairycheese.

Makes:about2cups

PrepTime:5minutes,plussoakingtime

2cupsrawcashews

2tablespoonextra-virginoliveoil

4teaspoonsfreshlemonjuice

1teaspoonseasalt

Soakthecashewsinabowlofhotwaterforatleast1houratroomtemperatureorupto24hoursintherefrigerator.Drainthecashewsandplacetheminafoodprocessor,alongwiththeoliveoil,lemonjuice,salt,and¼cupofwarmwater.Processtheingredientsuntilasmoothpasteforms;youmayneedtoaddabitmorewater,dependingonhowlongyousoakedthecashews.Serve.

Storeanyleftover“cheese”inanairtightcontainerintherefrigeratorforupto3days.

Nutritionalanalysisperserving(¼cup):Calories:210,Fat:18g,SaturatedFat:3g,Cholesterol:0mg,Fiber:1g,Protein:6g,Carbohydrates:11g,Sodium:290mg

SPICYTOMATILLO-AVOCADOSAUCE

Thissauce,whenchilled,isawonderfulsubstituteforsourcreaminTex-Mexdishes,anditaddsabitofrichnessasagarnishforapureedvegetablesoup.Italsotakeswelltotheadditionofspices,sofeelfreetochangeitupabit.Iliketoaddcumin,chilipowder,orcurrypowder.Tryexperimentingwithyourfavoritespices.

Serves:6

PrepTime:10minutes

CookTime:15minutes

4smalltomatillos,husksremoved

1jalapeño,seededandhalved

1avocado,peeledandpitted

juiceof1lime

¼teaspoonseasalt

Filla3-quartsaucepanwithwaterandaddthetomatillosandjalapeño.Bringthewatertoaboilovermedium-highheat, thenreducetoasimmerandcookuntil thetomatillosaretender, 7 to 10minutes.With a slotted spoon, transfer the tomatillos and jalapeño to ablender, and puree until smooth.Add the avocado, lime juice, and salt and continue topureeuntilathicksauceforms.Serve.

Storeanyleftoversauceinanairtightcontainer,withparchmentpaperpressedagainstthesurfaceofthesaucetopreventdiscoloration,forupto3days.

Nutritionalanalysisper serving (¼cup):Calories: 60,Fat: 5g, SaturatedFat: 0.5g,Cholesterol:0mg,Fiber:3g,Protein:1g,Carbohydrates:5g,Sodium:105mg

SALSAROJA

Servethissalsaasadipwithcucumberslicesandothermildvegetables. It isalsogreatswirledintosoup,usedasasaladdressing,orspoonedovermeat.

Serves:4

PrepTime:10minutes,plussoakingtime

6driedchiles(suchasguajillo,California,pasilla,and/orNewMexican)

3tomatoes,roughlychopped

2tablespoonschoppedredonion

1garlicclove,halved

1½tablespoonscidervinegar

¼teaspoonseasalt

Put the dried chiles in a bowl and add enough boilingwater to cover. Soak them untilsoftened,20to30minutes.

Removethechilesfromthebowlwithaslottedspoon,reserving¼cupofthesoakingwater.

Peelopenthechilesandremovethestemsandseeds.Putthechilesinafoodprocessor,alongwiththetomatoes,onion,garlic,vinegar,andsalt.Processthemixture,addingthereserved¼cupchilesoakingwaterthroughthefeedtube.Blenduntilthesalsaissmooth,1to2minutes.Serve.

Storeanyleftoversalsainanairtightcontainerintherefrigeratorforupto5days.

Nutritional analysis per serving (½ cup): Calories: 35, Fat: 0 g, Saturated Fat: 0 g,Cholesterol:0mg,Fiber:1g,Protein:1g,Carbohydrates:7g,Sodium:160mg

ROASTEDPEPPERANDREDONIONRELISH

Impressyourgueststhenexttimeyouhavecompanyoverwiththissavory,slightlysweetrelish.Spread iton topof freshvegetablesoruse it todressupaplainroastchickenorsteamedfish. Ifyoudon’thaveaslowcooker,youcanbake theroastedvegetables inacoveredDutchovenat300°Ffor3½hours.

Makes:about2cups

PrepTime:20minutes

CookTime:12hours(unattended),plus30minutes

6redbellpeppers,seededandcutinto½-inch-thickstrips

2jalapeños,seededandthinlysliced(optional)

5redonions,cutcrosswiseinto½-inch-thickslicesandseparatedintorings

4tablespoonsextra-virginoliveoil

seasalt

Preheattheovento500°F.

Line two rimmed baking sheets with aluminum foil. Place half of the peppers andonionsonthebakingsheetsandtossthevegetablesoneachsheetwith1tablespoonoftheolive oil and a pinch of salt. Roast the peppers and onions until they are tender andbrowning at the edges, 15 to 17minutes, rotating the sheets halfway through cooking.Transferthevegetablestoa6-quartslowcooker.

Roast the second batch of peppers and onions in the sameway, again tossing eachsheetwith1tablespoonoftheoliveoilandapinchofsalt.Transfertotheslowcooker.

Onceallofthevegetableshavebeenadded,cookonlowfor12hours.Serve.

Storeanyleftoverrelishinanairtightcontainerintherefrigeratorforupto2weeks.

Nutritionalanalysisperserving(¼cup):Calories:150,Fat:10g,SaturatedFat:1.5g,Cholesterol:0mg,Fiber:4g,Protein:2g,Carbohydrates:16g,Sodium:200mg

MAYONNAISE

Homemademayotastessomuchbetterthanthekindfromajar,andifyoumakeitintheblender, it’s super fast! Since raw eggs are used, be sure to buy organic eggs for thisrecipe.

Makes:about1cup

PrepTime:5minutes

1largeomega-3egg

4teaspoonsfreshlemonjuice

1teaspoonDijonmustard

¼teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

1cupextra-virginoliveoil

In a blender or food processor, combine the egg, lemon juice,mustard, salt, and blackpepperandblenduntilwellcombined,1to2minutes.

Withtheblenderstillrunning,slowlyaddtheoilinasteadystreamthroughtheholeinthelidandcontinuetoblenduntilthemayoisthickandsmooth.Serve.

Store any leftovermayonnaise in an airtight container in the refrigerator for up to1week.

Nutritionalanalysisperserving(1tablespoon):Calories:125,Fat:14g,SaturatedFat:2g,Cholesterol:14mg,Fiber:0g,Protein:1g,Carbohydrates:0g,Sodium:45mg

SPICES,RUBS,ANDSTOCKS

RASELHANOUT

Raselhanout isaMiddleEasternspicemixavailableatspecialtymarkets,but it’seasyenough tomake your own. Use this in the Pomegranate Chicken recipe (here); it alsomakesatastyrubforallkindsofmeat,poultry,andfish.

Makes:about3tablespoons

PrepTime:5minutes

2teaspoonsgroundcumin

1teaspoongroundginger

1teaspoongroundcinnamon

1teaspoongroundcoriander

1teaspoonseasalt

¾teaspoonfreshlygroundblackpepper

½teaspooncayennepepper

½teaspoongroundallspice

Combinealloftheingredientsinasmallbowlandmixwell.Storeinanairtightcontainerinacool,darkplaceforupto1month.

Nutritionalanalysisperserving(1teaspoon):Calories:5,Fat:0g,SaturatedFat:0g,Cholesterol:0mg,Fiber:1g,Protein:0g,Carbohydrates:1g,Sodium:290mg

DR.HYMAN’SGO-TOSPICERUB

Keepabatchof thisspicerubeasilyaccessible inyourpantry toelevateanyweeknightmealfeaturingfish,poultry,ormeattoanextraordinarydiningexperience.

Makes:about¼cup

PrepTime:5minutes

2teaspoonsgroundturmeric

2teaspoonssmokedorsweetpaprika

2teaspoonsgroundcoriander

2teaspoonsgroundcumin

2teaspoonsgroundginger

½teaspoongroundcloves

2teaspoonsseasalt

Combinealloftheingredientsinasmallbowlandmixwell.Storeinanairtightcontainerinacool,darkplaceforupto1month.

Nutritionalanalysisperserving(1teaspoon):Calories:5, fat:0g,SaturatedFat:0g,Cholesterol:0mg,Fiber:0g,Protein:0g,Carbohydrates:1g,Sodium:382mg

THAIGREENCURRYPASTE

Fullofspiceandflavor,thispasteisperfectinmyThaiGreenCurrywithSoft-ShellCrabs(here).

Makes:about¾cup

PrepTime:20minutes

CookTime:3minutes

1tablespooncorianderseeds

1tablespooncuminseeds

½teaspoonblackpeppercorns

4to6greenThaiorserranochiles,seeded

1lemongrassstalk,roughlychopped

3largeshallots,roughlychopped

15garliccloves,halved

3(2-inch)piecesginger,peeledandroughlychopped

1bunchparsley,stemmed

2tablespoonsfishsauce

1teaspoonseasalt

Toast the coriander seeds, cumin seeds, andpeppercorns in a large skillet overmediumheatuntilfragrantandbeginningtobrown,2to3minutes,stirringconstantly.Transfertoaplatetocool.

Inaspicegrinder,grindthecooledspicesuntilapowderforms.Setaside.

In the bowl of a food processor, combine the chiles, lemongrass, shallots, garlic,ginger,parsley,fishsauce,andsalt.Process,scrapingdownthesidesofthebowl,untilthemixtureisasmoothpaste,about2minutes.Ifthefoodprocessorbeginstowarmup(feelthe side of themachine), give it a 5-minute break to cool down; do not overwork theengine.Oncethemixtureissmooth,addthegroundspicesandcontinuetoprocessuntilcombined.

Storethepasteinanairtightcontainerintherefrigeratorforupto7days.

Nutritionalanalysisperserving(1tablespoon):Calories:35,Fat:0g,SaturatedFat:0g,Cholesterol:0mg,Fiber:1g,Protein:2g,Carbohydrates:7g,Sodium:582mg

HERBSALT

Herbsaltisagreatwaytocustomizeyourfavoritedishes.Youcanuseavarietyoffreshherbs(experimentbymixingandmatching)tomakedifferentblendsthatwilladdkicktovegetables,meat,andfish.Thesaltisquicktoassembleandlastsalongtime.

Makes:about2cups

PrepTime:10minutes

CookTime:2½hours

2cupsseasalt

3tablespoonsmincedfreshthyme

1tablespoonmincedfreshrosemary

1tablespoonmincedfreshtarragon

Preheattheovento200°F.

Combinealloftheingredientsinabowl.Evenlyspreadthesaltmixtureonarimmedbaking sheet.Bake, stirring occasionally, until the herbs are no longermoist, about 2½hours.

Allowthesalttocoolcompletely,thentransfertoanairtightcontainer.Storeinacool,darkplaceforup1month.

Nutritionalanalysisperserving(¼teaspoon):Calories:0,Fat:0g,SaturatedFat:0g,Cholesterol:0mg,Fiber:0g,Protein:0g,Carbohydrates:0g,Sodium:480mg.

VEGETABLE-HERBSTOCK

Foodismedicine,andthemostflavorfulingredientsaddpleasuretoourpalateaswellasnutrition toourbodies.Makinghomemadestock isasimple, funwaytoenjoynutrient-dense ingredients.Makeadoublebatchandstorehalf in the freezer—onceyou taste it,youwon’tmissthestore-boughtversionforasecond.

Serves:4

PrepTime:15minutes

CookTime:1hourand15minutes

2fennelbulbswithfronds,sliced

2carrots,roughlychopped

2yellowonions,roughlychopped

10ouncescreminimushrooms,trimmedandhalved

2ouncesspinachorothergreens

5garliccloves,halved

1bunchparsley,stemsincluded

1largerosemarysprig

5to6thymesprigs

2bayleaves

1teaspoonseasalt

1teaspoonblackpeppercorns

1teaspooncoconutaminosorgluten-free,low-sodiumtamari

Combinealloftheingredientsinalargestockpot.Add10to12cupsofwatertothepot,enough to cover the vegetables.Don’tworry about some veggies poking out; theywillsinkdownduringthecooking.

Bringthewatertoaboiloverhighheat;reducetheheattoasimmerandcookfor60to75minutes.

Let the stock cool a bit, then strain out the solids by pouring the stock through acolanderplacedoveralargebowlorpot.Discardthesolids.

Pourthevegetablestockintoairtightcontainersandstoreintherefrigeratorforupto3daysorinthefreezerforupto6months.

Nutritional analysis per serving (1 cup): Calories: 5, Fat: 0 g, Saturated Fat: 0 g,Cholesterol:0mg,Fiber:0g,Protein:0g,Carbohydrates:2g,Sodium:200mg

8

HealthyMealPlans

Now that you have the tools and tips and have been introduced to all these newingredients,youmightbewonderingwhichmealsworkbest togethertocreatecompletemeals. I hope the following suggestions help you create delicious meal plans for yourfamilyandfriends.Bonappétit!

LUNCHANDDINNERIDEAS

CreamyHerbedTahiniDip,ArugulaandFennelSalad,andGinger-LemonChickenwithSpinach

HeirloomTomato,Cucumber,andRadishSalad,steamedcarrotswithGremolatawithAlmonds,andLebanese-StyleLambStew

Onion-LeekSoup,NiçoiseSaladwithPoachedSalmon,andBellPepperMiniQuiches

ChickenSpringRollswithAlmondSauce,SpicyGarlicEggplantwithMint,andThaiGreenCurrywithSoft-ShellCrabs

TacoSaladwithFlankSteak,SpicyCauliflowerSauté,andSpicyMocktail

ThaiTofuandAvocadoSaladwithChile-LimeDressing,Fried“Rice”withShrimp,andAsian-SpicedSalmonCakes

DeviledEggs,MoroccanChickenandVegetableStew,andSteamedVegetableswithLemonAioli

RoastedVegetableswithArtichokeHummus,ZucchiniRibbonswithPearlOnionsandCardamom,Miso-MarinatedCodwithFreshBasilandBokChoy,andCauliflower“Rice”

WarmHerbedOlives,StuffedCampariTomatoes,andChili-SpicedTurkeyMeatloafwithRoastedCarrotSalad

BRUNCHIDEAS

Blueberry-NutSmoothie,CherryTomatoandTofuSalad,andVegetableHashwithFriedEggs

AçaiSmoothie,CrustlessAsparagusQuiche,andTurkeySausagePatties

JicamaFries,ChickenSaladinEndiveCups,Spinach-Mushroom-AsparagusStrata,andCreamyBerrySmoothie

HeirloomTomato,Cucumber,andRadishSalad,GarlicandChileBroccoliniwithSoft-BoiledEggs,andAlmond-BerrySmoothie

EggSaladinEndiveSpears,GrilledChickenwithBasilPesto,andStrawberry-Almond-CoconutSmoothie

AFTERTHE10-DAYDETOXDIET

Congratulations!Youhavegivenyourselfagift—thegiftofrealfoodandoptimalhealth.ThemainideabehindThe10-DayDetoxDietandThe10-DayDetoxDietCookbookistohelpyouconnectthedotsbetweenwhatyoueatandhowyoufeel,andtoprovideawayfor you to experience the power of food as medicine. But now what? Now you canreintroducefoods(butonlyrealfoods)toyourdietandmonitorhowyoufeel.Ihopeyounevergobacktoeatingprocessed,industrialscienceprojectsmasqueradingasfood,ortopharmacologicaldosesofsugarandflour.Myhopeisthatyoustickwithreal,whole,freshfood.Myhopeisforyoutointroducebeans,grains,andevensmallamountsofdairyandgluten and sugar (as a treat) and see how you feel. You now have a fresh start, anopportunity to transition to a newwayof eating and to notice howyour body likes (ordoesn’t)certainfoods,likeglutenanddairy.

Dependingonyourgoals,therearedifferentoptionsfortransitioningoffThe10-DayDetoxDiet.Ihavecreatedafreedownloadableguide—The10-DayDetoxDietCookbookCompanionGuide—withdetailedguidelinesonhowtotransitionsafelywhileenjoyingawidevarietyofdeliciousfoods.Theguideincludesinstructionsonhowtodiscoverwhichtransitionplan isbest foryou,howtosafelyreintroducefoodswithoutgettingsick,andhowtotracktheireffectsonyourhealth.AndIhavealsoincludedafewdelicious,easyrecipes for the Transition Phase. Please go to www.10daydetox.com/tools to downloadyourfreeguide!

This book is meant to help you figure out how to change your life through food.Whetheryouarejustbeginningtoexperimentwithsimplewaystopreparebasicfoodsorexpandingyourrepertoiretoincludenewtastesandingredients,Ihopethisbookprovidestheroadmap,thetoolsandtheinspiration.Ihadtwomaingoalsinwritingthisbook.

First, I want to encourage you to cook real, delicious, and inspiring meals—foryourself, your family, or your entire community. As you stick to real foods preparedsimply, you’ll notice the pounds comeoff, the cravings disappear, and just about everyaspectofyourhealthimprove.

And second, Iwant you to feel so great after the 10 days that you’ll neverwant toreturn to the food desert from which you came. You will want to stay nourished andhealthy. You’ll want to continue healing yourself, your family, and your communitythroughfood.Andnotjustfor10days,butfortherestofyourlife.

Afterall,betterhealthdoesn’tstartandendin10days.It’salife-longjourney.I’vesetouttomakethatjourneybothdoableanddelicious.Bonvoyage,andbonappétit!

CreamyBerrySmoothie(here)

CrustlessAsparagusQuiche(here)

VegetableHashwithFriedEggs(here)

WildMushroomandLeekFrittata(here)

CherryTomatoandTofuSalad(here)

BrusselsSproutsandBroccoliSlawwithSearedScallops(here)

NiçoiseSaladwithPoachedSalmon(here)

TacoSaladwithFlankSteak(here)

Tomato-BasilSoupwithShrimp(here)

Cioppino(here)

Fried“Rice”withShrimp(here)

ChipotleSalmonwithArugulaSalad(here)

Asian-SpicedSalmonCakes(here)

BokChoyStir-FrywithBlackCod(here)

Miso-MarinatedCodwithFreshBasilandBokChoy(here)

Onion-LeekSoup(here)

ThaiChickenNoodleSoup(here)

MoroccanChickenandVegetableStew(here)

ChickenwithOven-RoastedTomatoes(here)

Lebanese-StyleLambStew(here)

YellowCurrywithChickenMeatballs(here)

Ginger-LemonChickenwithSpinach(here)

TurkeyBurgers(here)

Slow-CookedShortRibswithCeleryRootPuree(here)

SpicyCauliflowerSauté(here)

BroccoliRabewithHotItalianSausage(here)

JicamaFries(here)

DeviledEggs(here)

EggSaladinEndiveSpears(here)

StuffedCampariTomatoes(here)

CreamyHerbedTahiniDip(here)

GremolatawithAlmonds(here)

Acknowledgments

Thiscookbookistheworkofmanypassionatesoulswholovefoodandarecommittedtotransforminghowwegrow,produce,andconsumefood.

Thevisionstartedwithonemission:tocreatesimple,delicious,healingmealsthathelppeopleexperiencethepoweroffood.Thepoweroffoodtodelightthepalate,invigoratethesenses,andrebootthebody.Thepowerofreal,whole,freshfoodtohelppeopleseetheconnectionbetweenwhattheyeatandhowtheyfeel,andrealizethattheyareonlytendaysawayfromhealthandhappiness.

Buttodothat,Ineededtocreateinspiredanddelectablerecipesthatareeasyandfuntomake.So Igatheredanamazing team.The teamwas ledbyAnneMcLaughlin,whoensured that everything made sense and kept me on track. Lizzy Swick provided theoversighttomakesurethatmyvisionofhealing,detoxifyingingredientswasincorporatedinto each and every recipe. Lauren Zander and Amy Teuteberg created the DinnerConversations,awaytobringloveandconnectionandlaughterintoeverymeal.

Mostimportant,theteamatLuvodesignedandcreatedthehealingrecipes.Thankyou,team Luvo: Christine Day, Chief Executive Officer; Stephen Sidwell, Founder; JohnMitchell, Chief InnovationOfficer andExecutiveChef; SamanthaCassetty,Director ofNutrition; Margaret Wetzler, Director of Culinary Marketing; Eunice Choi, ProjectManager,CulinaryMarketing;DianeMaynard,ArtDirector;DianeElander,FoodStylist;Bruce James, Photographer; Andrea Lynn, Emma Feigenbaum, Erica Wides, andGenevieve Ko, Recipe Developers; and Brooks Halliday and Faryl Amadeus, RecipeTesters.

Ofcourse,IcouldnothavecreatedallthiswithouttheloveandsupportofmyteamatLittle,Brown,especiallymyeditor,TracyBehar.Thankyouforbelievinginthefutureoffoodandhealthandhelpingmemakeitareality.Mysuccessisinlargepartbecauseofmylong-timebeliever,supporter,advocate,andagent,RichardPine.Thankyouforbeingpartofthechange.

Finally,thankyoufortakingbackyourkitchens,fortakingastepclosertoavibrant,healthy life through thepowerof food.Cooking is theultimate revolutionaryact—foodthatwemakeourselvescanbesimple,quick,inexpensive,anddelicious.Andcookingrealfoodcan transformeverything that is ailingus as a society,because it changeshowweproduce and consume food—taking it out of the hands of Big Food and Big Ag andputtingitbackinyourhands,whereitbelongs.

Resources

FURTHERREADINGANDRESOURCESFROMMARKHYMAN,MD

MarkHyman’sWebsites

www.drhyman.com

www.10daydetox.com

www.bloodsugarsolution.com

TheUltraWellnessCenter

55PittsfieldRoad,Suite9

LenoxCommons

Lenox,MA01240

(413)637-9991

www.ultrawellnesscenter.com

I foundedandam themedicaldirectorof this center.Our teamof experiencedfunctionalmedicinephysicians,nutritionists,nurses,andhealthcoachesguideyouthroughdiet and lifestylemodifications, aswell as specialized testing, nutritionalsupplementation,andmedications.

ClevelandClinicCenterforFunctionalMedicine

9500EuclidAvenue/H-18

Cleveland,OH44195

(216)445-6900ortoll-freeat(844)833-0126

I am the director of this center. Our team of experienced functionalmedicinephysicians, nutritionists, nurses, and health coaches guide you through diet andlifestylemodifications, aswell as specialized testing,nutritional supplementation,andmedications.

BooksandPrograms

TheBloodSugarSolution10-DayDetoxDiet(BookandPublicTelevisionSpecial)

www.10daydetox.com

TheBloodSugarSolution(BookandPublicTelevisionSpecial)

www.bloodsugarsolution.com

TheUltraMindSolution(BookandPublicTelevisionSpecial)

SixWeekstoanUltraMind(Audio/DVDProgram)

TheDanielPlan

www.danielplan.com

TheDanielPlanCookbook

UltraCalm(AudioProgram)

UltraMetabolism(BookandPublicTelevisionSpecial)

TheUltraMetabolismCookbook(Book)

TheUltraSimpleDiet(Book)

TheUltraSimpleChallenge(DVDCoachingProgram)

TheUltraThyroidSolution(Ebook)

UltraPrevention(Book)

FiveForcesofWellness(AudioProgram)

TheDetoxBox(Audio/DVDDetoxificationProgram)

Nutrigenomics

GENERALREFERENCESANDRESOURCES

EnvironmentalWorkingGroup

www.ewg.org

Environmental Working Group empowers people to live healthier lives in ahealthier environment. They drive consumer choice and civic action withbreakthroughresearchandaninformedpublic.Usethissitetodownloadtheguide“Good Food on a Tight Budget” and Clean Fifteen/Dirty Dozen produce lists.DownloadtheFoodScoresapptocheckyourfoodfornutritionalquality,ingredientcheck,andlevelofprocessing.Youwillalsofindguidesforhealthyfish,aguidetomeat that is healthy for you and the planet, safe skin care and house-cleaningproducts,andmore.

OrganicEssentials

TheOrganicPages

www.bloodsugarsolution.com/theorganicpages

TheOrganicTradeAssociation(OTA)providesuserswithaquickandeasywayto find certified organic products, producers, ingredients, supplies, and servicesoffered by OTA members, as well as items of interest to the entire organiccommunity.

OrganicPlanet

organicplanet.com

OrganicPlanetisaleadingsupplierofnaturalandorganicfoodingredients.

OrganicProvisions

www.bloodsugarsolution.com/orgfood

Organic Provisions is a convenient newway to choose a wide array of high-qualitynaturalfoodsandproductsrightfromyourhome.

SunOrganicFarm

www.bloodsugarsolution.com/sunorganicfarm

SunOrganicFarmprovidesadirectsourceforonlineorderingofawidevarietyoforganicfoods.

Produce

EarthboundFarm

www.ebfarm.com

Offersfresh,packagedorganicproduce.

MaineCoastSeaVegetables

www.bloodsugarsolution.com/seaveg

Avarietyofseavegetables,includingsomeorganicallycertifiedtypes.

OrganicFrozenandCannedFoods

CascadianFarm

www.bloodsugarsolution.com/cfarm

Agreatsourceoforganicfrozenfruitandvegetables.

ImagineFoods

www.bloodsugarsolution.com/imaginefoods

Ahigh-qualitypurveyorofdeliciousorganicsoups.

PacificFoods

www.bloodsugarsolution.com/pacificfoods

PacificFoodscarrieshigh-qualitysoups,stocks,nutmilk,hempmilk,andmore.

StahlbushIslandFarms

www.bloodsugarsolution.com/stahlbush

Anexcellentsourceofsustainablygrownfrozenberries.

Meat,Poultry,andEggs

ApplegateFarms

www.bloodsugarsolution.com/applegatefarms

Naturalandorganicpackagedpoultry,meat,anddeliproducts.

Eatwild

www.bloodsugarsolution.com/eatwild

Grass-fedmeat.

OrganicValley

www.bloodsugarsolution.com/organicvalley

Organicmeats, eggs, andproduce frommore than600member-ownedorganicfarms.

PeacefulPastures

www.bloodsugarsolution.com/peacefulpastures

Grass-fedandgrass-finishedmeatandpoultryproducts.

PeteandGerry’sOrganicEggs

www.bloodsugarsolution.com/peteandgerrys

Organicomega-3eggs.

Fish

CrownPrinceNatural

www.bloodsugarsolution.com/crownprince

Wild-caught,sustainablyharvestedcannedseafood.

EcoFish

www.bloodsugarsolution.com/ecofish

Environmentallyresponsibleseafoodproductsandinformation.

SeaBear

www.bloodsugarsolution.com/seabear

Wildsalmonjerkyforaconvenientsnack.

VitalChoice

www.bloodsugarsolution.com/vitalchoice

A selectionof fresh, frozen, and cannedwild salmon, sardines, black cod, andsmallhalibut.

Nuts,Seeds,andOils

Barlean’sOrganicOils

www.bloodsugarsolution.com/barleans

Organicoilsandgroundflaxseeds.

MaraNatha

www.bloodsugarsolution.com/maranthafoods

Organicnutandseedbutters.

OmegaNutrition

www.bloodsugarsolution.com/omeganutrition

Avarietyoforganicoils,flax,andhempseedproducts.

OnceAgain

www.bloodsugarsolution.com/onceagainnutbutter

Organicnutandseedbutters.

SpectrumNaturals

www.bloodsugarsolution.com/spectrumorganic

Anextensivelineofhigh-qualityoils,vinegars,flaxseedproducts,andculinaryresources.

Spices,Seasonings,Sauces,Soups,andSuch

Edward&Sons

www.bloodsugarsolution.com/edwardandsons

An extensive line of vegetarian organic food products includingmiso, sauces,brownricecrackers,etc.

Flavorganics

www.bloodsugarsolution.com/flavorganics

Afullproductlineofcertifiedorganicpureflavorextracts.

FrontierCo-Op

www.bloodsugarsolution.com/frontiernaturalbrands

An extensive line of organic spices, seasonings, baking flavors and extracts,driedfoods,teas,andculinarygadgets.

Rapunzel

www.bloodsugarsolution.com/rapunzel

Agreatselectionofseasonings.

SeedsofChange

www.bloodsugarsolution.com/seedsofchange

Organictomatosauce,salsa,andmore.

SpiceHunter

www.bloodsugarsolution.com/spicehunter

Acompletelineoforganicspices.

Nondairy,Gluten-FreeBeverages

TastetheDream

www.bloodsugarsolution.com/tastethedream

Soyandricemilkandicecreams.

WhiteWave

www.bloodsugarsolution.com/silksoymilk

Silksoymilkbeverage.

WholeSoy&Co.

www.bloodsugarsolution.com/wholesoyco

Unsweetenedsoyyogurt.

OrganicHerbalTeas

ChoiceOrganicTeas

www.bloodsugarsolution.com/choiceorganicteas

Organicfair-tradeteas.

MightyLeafTea

www.bloodsugarsolution.com/mightyleaf

Artisan-craftedlooseteasinbiodegradablepouches.

NumiTea

www.bloodsugarsolution.com/numitea

Numiinspireswell-beingofmind,body,andspiritthroughthesimpleartoftea.

YogiTea

www.bloodsugarsolution.com/yogitea

Medicinalherbalteas.

Water

Thebestwaterfiltersarereverseosmosisfilters.Whiletheycanbemoreexpensive,the investment isworth itas theyremovemore toxins fromyourwatersupply. Ifyourbudgetwon’tallowreverseosmosisfilters,Britaisagoodalternative.

Reverse-OsmosisFilters

www.bloodsugarsolution.com/h2odistributors

Brita

www.bloodsugarsolution.com/brita

THE10-DAYDETOXDIETTOOLSANDRESOURCESPAGE

Foradditionalinformationonresourceslistedinthisbook,pleaseseebeloworvisitwww.10daydetox.com/toolsforadditionalonlineresources,including:

HealthandTestingResources

Basiclabtests(listswhichlabtestsyouneedtocheckfordiabesity)

OnlineversionsofTheBloodSugarSolutionDiabesityQuiz,ToxicityQuiz,andFoodAddictionQuiz

TheHowtoWorkwithYourDoctortoGetWhatYouNeeddownloadableguide

Testingtools(includingBMIcalculator,glucosemonitors,FitBitWi-FiSmartScale,bloodpressuremonitors,andpersonalmovementtrackers)

The10-DayDetoxOnlineHealthTrackerandOnlineJournal

The10-DayDetoxSupplements

The10-DayDetoxDietCoachingApp

The10-DayDetoxDietToolKitforSuccess

10-DayDetoxCommunityResources

The10-DayDetoxChallenge

The10-DayDetoxCommunity

Howtofindalocalfoodco-op

Lifecoachingresources

LifestyleResources

Exerciseandyogaresources

TheUltraCalmguidedrelaxationprogram

Meditationandbreathingresources

Herbalresources

StressManagementGuide

FoodandNutritionGuides,Support,andMeals

Accesstonutritioncoachingsupport

Downloadable10-DayDetoxDietShoppingList

BrandrecommendationsforEmergencyLifePack

TheRestaurantRescueGuide

The10-DayDetoxDietVegetarianandVeganGuide

Luvo’s10-DayDetoxMeals(deliciousfrozenhomemeals):luvoinc.com/10-day-detox

AbouttheAuthor

MarkHyman,MD,hasdedicatedhiscareertoidentifyingandaddressingtherootcausesofchronicillnessthroughagroundbreakingwhole-systemsmedicineapproachknownasFunctional Medicine. He is a family physician, an eight-time #1 New York Timesbestselling author, and an internationally recognized leader in his field. Through hisprivatepractice,educationefforts,writing,research,advocacy,andpublic-policywork,hestrives to improve access to Functional Medicine and to widen the understanding andpractice of it, empowering others to stop managing symptoms and instead treat theunderlyingcausesofillness,therebyalsotacklingourchronic-diseaseepidemic.

Dr.HymanisChairmanoftheInstituteforFunctionalMedicine,andwasawardedits2009LinusPaulingAwardforLeadershipinFunctionalMedicine.HeisalsodirectoroftheClevelandClinicCenterforFunctionalMedicine.HeisontheBoardofDirectorsofthe Center for Mind-Body Medicine and a faculty member of its Food As Medicinetraining program, as well as a member of the Board of Advisors of Mehmet Oz’sHealthCorps, which tackles the obesity epidemic by educating the student body inAmericanhighschoolsaboutnutrition,fitness,andmentalresilience.HeisavolunteerforPartners inHealth,withwhomheworkedimmediatelyafter theearthquake inHaitiandcontinues tohelp rebuild thecountry’shealthcare system there.Hewas featuredon60Minutesforhisworkthere.

Dr.HymanhastestifiedbeforetheWhiteHouseCommissiononComplementaryandAlternativeMedicineandhasconsultedwiththeSurgeonGeneralondiabetesprevention.Hehas testifiedbefore theSenateWorkingGrouponHealthCareReformonfunctionalmedicineandparticipatedintheWhiteHouseForumonPreventionandWellnessinJune2009. Dr. Hymanwas nominated by Senator TomHarkin for the President’s AdvisoryGrouponPrevention,HealthPromotion,andIntegrativeandPublicHealth,atwenty-five-persongroup to advise the administration and thenewNationalCouncil onPrevention,Health Promotion, and PublicHealth.WithDrs.DeanOrnish andMichaelRoizen,Dr.HymancraftedandhelpedtointroducetheTakeBackYourHealthActof2009intotheUnited States Senate, to provide for reimbursement of lifestyle treatment of chronicdisease.Heisan internationalspeakerandpresentedatTEDMED,theWorldEconomicForum and theClintonFoundation’sHealthMattersConference, aswell as theClintonGlobalInitiativeAmerica.HecontinuestoworkinWashingtononhealthreform,recentlytestifyingbeforeacongressionalhearingonfunctionalmedicine,nutrition,andtheuseofdietarysupplements.

Throughhisworkwithcorporations,churchgroups,andgovernmententities,suchasCIGNA, theVeteransAdministration,Google, andSaddlebackChurch, he is helping toimprovehealthoutcomesandreducemedicalcostsaroundtheworld.Heinitiatedandisakeyparticipant in theongoingdevelopmentofa faith-based initiative that enrolledover15,000 people at Saddleback Church in a healthy lifestyle program and research study

wherethecongregationlost250,000poundsinthefirstyear.Inrecognitionofhisefforts,hewas recentlyawarded theCouncilonLitigationManagement’s2010ProfessionalismAward, citing individualswho have demonstrated leadership by example in the higheststandard of their profession. He also received the American College of Nutrition 2009CommunicationandMediaAwardforhiscontributiontopromotingbetterunderstandingof nutrition science.He has been featured onTheDr.Oz Show,CBSThisMorning, 60Minutes,CNN, andMSNBC.Hewas inducted into theBooks for aBetterLifeHall ofFamein2015.

Dr. Hyman is founder and medical director of the UltraWellness Center in Lenox,Massachusetts,wherehedirectsateamofphysicians,nutritionists,andnurseswhoutilizea comprehensive approach to health. Before starting his practice, he was co–medicaldirector at Canyon Ranch Lenox, one of the world’s leading health resorts. While atCanyonRanch,hecoauthoredtheNewYorkTimesbestsellerUltraPrevention:The6-WeekPlanThatWillMakeYouHealthy forLife (Scribner)—winnerof theBooks foraBetterLife Award honoring the best self-improvement books each year. He has since writtenUltraMetabolism: The Simple Plan for Automatic Weight Loss, The UltraMetabolismCookbook,TheUltraMindSolution,TheUltraSimpleDiet,TheBloodSugarSolution,TheBlood Sugar SolutionCookbook, andTheBlood Sugar Solution 10-DayDetoxDiet, aswell as co-authoredTheDanielPlan andTheDaniel PlanCookbook, all #1New YorkTimesbestsellers.Dr.HymangraduatedwithaB.A.fromCornellUniversityandmagnacumlaudefromtheOttawaUniversitySchoolofMedicine.HecompletedhisresidencyattheUniversityofSanFrancisco’sprograminFamilyMedicineattheCommunityHospitalof Santa Rosa. Please join him in helping us all take back our health atwww.drhyman.com,followhimontwitter@markhymanmd,andseehimonFacebookatfacebook.com/drmarkhyman.

ByMarkHyman,MD

TheBloodSugarSolution10-DayDetoxDietCookbook

TheBloodSugarSolution10-DayDetoxDiet

TheBloodSugarSolutionCookbook

TheBloodSugarSolution

UltraPrevention

UltraMetabolism

TheFiveForcesofWellness(CD)

TheUltraMetabolismCookbook

TheUltraThyroidSolution

TheUltraSimpleDiet

TheUltraSimpleChallenge(DVD)

TheUltraMindSolution

SixWeekstoanUltraMind(CD/DVD)

UltraCalm(CD)

Thankyouforbuyingthisebook,publishedbyHachetteDigital.

Toreceivespecialoffers,bonuscontent,andnewsaboutourlatestebooksandapps,signupforournewsletters.

SignUpOrvisitusathachettebookgroup.com/newsletters

Contents

Cover

TitlePage

Welcome

Dedication

Introduction:WhatIsthe10-DayDetoxDiet?

PARTITHEBASICS

1.WhyDetox?2.GettingStarted3.WhyCook?4.CreatingaHealingKitchen5.TipsandTools6.HowtoPrepareSimpleMeals

PARTIITHERECIPES

7.TheBasicPlanBreakfast

Lunch

Dinner

VegetablesandSideDishes

Snacks

SaucesandCondiments

Spices,Rubs,andStocks

8.HealthyMealPlans

Photos

Acknowledgments

AbouttheAuthor

AlsobyMarkHyman,MD

Resources

Newsletters

Copyright

Copyright

Thisbookisintendedtosupplement,notreplace,theadviceofatrainedhealthprofessional.Ifyouknoworsuspectthatyouhaveahealthproblem,youshouldconsultahealthprofessional.Theauthorandpublisherspecificallydisclaimanyliability,loss,orrisk,personalorotherwise,thatisincurredasaconsequence,directlyorindirectly,oftheuseandapplicationofanyofthecontentsofthisbook.

Copyright©2015byHymanEnterprises,LLC

CoverdesignbyLaurenHarms;photographbyBruceJames

AuthorphotographbyDeborahFeingold

Covercopyright©2015byHachetteBookGroup,Inc.

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ISBN978-0-316-33880-6

E3