Healthyish: A Cookbook with Seriously Satisfying, Truly Simple, Good-For-You (but not too Good-For-You) Recipes for Real Life
256
Healthyish: A Cookbook with Seriously Satisfying, Truly Simple, Good-For-You (but not too Good-For-You) Recipes for Real Life
256Hardcover
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Overview
- Banana–Avocado Chai Shake
- Peanut Butter Granola
- Salty Watermelon, Feta, Mint, and Avocado Salad
- Miso–Butter Toast with a Nine-Minute Egg
- Pozole with Pinto Beans and Queso Fresco
- Spiced Chicken and Chickpea Flatbreads with Cucumber-Dill Tzatziki
- Single-Serving Chocolate and Peanut Butter Cookie
Product Details
| ISBN-13: | 9781419726569 |
|---|---|
| Publisher: | Abrams |
| Publication date: | 01/09/2018 |
| Pages: | 256 |
| Sales rank: | 423,515 |
| Product dimensions: | 8.00(w) x 10.00(h) x 1.00(d) |
About the Author
Read an Excerpt
CHAPTER 1
Breakfast
Breakfast tends to be polarizing. No one's ever hating on dinner, but when it comes to breakfast, there are two camps: The "Too Much Work, Can't Be Bothered" camp that waits until lunch, and the "Best Way to Start Your Day" camp. As you may have guessed, I am a love-it-can't-live-without-it breakfast fan.
If you're with me, then you don't need to be convinced of why it's worth it to take some time before work or school starts. (Or even setting aside a weekend afternoon to prep a big batch breakfast.)
For you other guys, if you're even reading this chapter, hear me out. These ideas for breakfast are simply meals. I've eaten muesli and granola for dinner many times — it answers a childlike dessert-for-dinner craving without being too decadent. The morning grain bowls and toasts can be lunch or dinner, and the smoothies and banana bread both easily stand in as an afternoon stack.
Smoothies
There are very few rules to making a great smoothie. In fact, whole books and websites are devoted to them. So, why do you need some new recipes? Well, the truth is, blending a banana with a scoop of fruit and a pour of milk tastes delicious. But, will it keep you full until lunch? Probably not.
THE KEYS TO A GREAT SMOOTHIE ARE:
• Doesn't take a lot of work in the morning
• Has fiber and protein to keep you full
• Has rich flavors — which is why you'll see spices, vanilla, and other potentially "unusual ingredients." These are always optional, but I think make the difference between fine and delicious.
• Sweetness is secondary (not too much fruit, unsweetened nut milks)
• Add the liquid last so that the chunky bits blend first and the smoothie doesn't warm up too much.
The recipes have my suggested liquids and sweetener, but feel free to use whatever you like best or have on hand. Agave, maple syrup, and honey can all be swapped out. Same goes for almond, rice, hemp, and oat milk.
Chocolate and Peanut Butter Smoothie with a Kick
MAKES 1 SMOOTHIE
Who wants to drink a chocolate milkshake for breakfast? [Raises hand.] Unfortunately, that just doesn't fly on a regular basis. Cocoa powder adds a chocolatey flavor with very few calories and no sugar, and peanut butter adds richness and depth. Sometimes, I add % cup quick-cooking oats to this smoothie for extra bulk and fiber. Rolled oats will work, too, if you have a super powerful blender.
INGREDIENTS
HOW TO MAKE IT
Combine all the ingredients in your blender, adding the almond milk last. Blend until smooth, and drink right away!
Dairy-Free Tahini, Mango, and Coconut Water "Lassi"
MAKES 1 SMOOTHIE
I love mango lassi, a sweet yogurt drink popular in India. But, since I use dairy as an accent, a yogurt-based smoothie is out of the question. Instead, coconut water acts as a base and plays well with tropical mango.
1 INGREDIENTS
HOW TO MAKE IT Combine all the ingredients in your blender, adding the coconut water last. Blend until smooth, and drink right away!
Super-Green Pineapple and Spinach Smoothie
MAKES 1 SMOOTHIE
This smoothie packs a cup of spinach into a well-balanced breakfast. Plus, the pineapple is sweet enough so you don't need any maple syrup.
INGREDIENTS
HOW TO MAKE IT
Combine all the ingredients in your blender, adding the almond milk last. Blend until smooth, and drink right away!
Banana-Avocado Chai Shake
MAKES 1 SMOOTHIE
Given avocado's superstar status in the food world, you'd think that it would be in more smoothies. Not only does it add body and protein, but it also gives smoothies a milkshake-like richness. I first tasted an avocado shake in Morocco, but the multifaceted flavors of Indian chai spice fit even better here. Of course, you can use just cinnamon or a pinch of ground cardamom for a quick fix.
INGREDIENTS
HOW TO MAKE IT
Combine all the ingredients in your blender, adding the almond milk last. Blend until smooth, and drink right away!
Chai Spice Mix
MAKES ABOUT A CUP
This is a good time to recycle an old empty spice jar. Rinse and dry it well before using — if it's wet, the spices will clump and mold.
Combine 1 tablespoon each ground cinnamon and ground ginger, 2 teaspoons ground cardamom, and 1 teaspoon each ground cloves and freshly ground black pepper in a small jar. Cover and shake to combine.
The chai spice mix will keep in a jar at room temperature for up to 3 months.
Gingery Peach and Berry Smoothie
MAKES 1 SMOOTHIE
The combination of oats, vanilla, ginger, and berries makes this taste like a summer crisp. I like 100-percent fruit preserves for sweetness without adding straight-up sugar.
1 INGREDIENTS 1 cup (250 g) frozen peaches ½ cup (75 g) frozen mixed berries ¼ cup (20 g) quick-cooking oats 2 tablespoon berry preserves (no-sugar-added, if possible) teaspoons peeled and grated fresh ginger, or 2 teaspoons fresh ginger juice, or 1 teaspoon ground ginger ¼ teaspoon pure vanilla extract 1½ cups (360 ml) unsweetened almond milk
HOW TO MAKE IT
Combine all the ingredients in your blender, adding the almond milk last. Blend until smooth, and drink right away!
Turmeric-Horchata Smoothie
MAKES 1 SMOOTHIE
Growing up in Los Angeles, I lived on a steady diet of incredible Mexican food. On the side of every meal I drank a frosty glass of horchata — a traditional Mexican cinnamon rice drink. Horchata is made by processing raw white rice with water and steeping until you get a milky liquid. Then it's souped up with massive amounts of sugar and a hefty dose of cinnamon. Naturally, I still love those flavors, but something lighter is more my speed for daily drinking. Turmeric adds color and has anti-inflammatory properties.
1 INGREDIENTS
HOW TO MAKE IT
Combine all the ingredients in your blender, adding the rice milk last. Blend until smooth, and drink right away!
Carrot-Pumpkin Smoothie
MAKES 1 SMOOTHIE
This smoothie packs a whopping serving of beta-carotene — which gives both carrots and pumpkins their beautiful orange hues. Beta-carotene converts to vitamin A in our bodies, helping vision and our immune systems, among other benefits. If you don't want to use carrot juice, try swapping in orange or apple juice. But, skip the maple syrup until you taste the smoothie since those juices tend to be on the sweeter side.
INGREDIENTS
½ cup (125 g) pumpkin purée 1 small banana ½ cup (120 ml) ice cubes 1 tablespoon flaxseeds ¼ teaspoon ground cinnamon Pinch nutmeg 1 cup (240 ml) fresh carrot juice 1 teaspoon maple syrup
HOW TO MAKE IT
Combine all the ingredients in your blender, adding the carrot juice last. Blend until smooth, and drink right away!
Eggs
Not only are eggs an amazing source of protein, they're a versatile ingredient for breakfast. I can eat eggs every day of the week and never get sick of them.
These recipes showcase my favorite ways of making eggs: a soft, custardy scramble, crispy fried eggs, runny yolk 6-minute boiled eggs, not-quite hard-boiled 9-minute eggs, and poaching the eggs directly into a sauce — in this case, saucy, herbed white beans.
A NOTE ABOUT THE WELFARE OF EGG-LAYING CHICKENS IN THE UNITED STATES
The best place to buy eggs is your local farmers' market. Usually this means that the chickens roam free and graze on a mixed diet. In the market, comparable terms are "free range," "certified humane," and "organic." It's easy to get sticker shock in the market when you see the conventional eggs at two or three dollars cheaper per carton; however, those eggs come with a price of their own. A five-dollar carton of organic eggs comes out to fewer than fifty cents per egg, or less than a dollar for a two-egg breakfast.
Pesto-Swirled Scrambled Eggs
Restaurant-quality eggs, in your pajamas. Victory! This would work well with any sauce. Try it with olive tapenade or chopped sun-dried tomatoes.
MAKES BREAKFAST FOR 1
INGREDIENTS
HOW TO MAKE IT
Get a medium nonstick skillet good and hot over medium-high heat — for at least a minute but not too much longer.
While the skillet heats, use a fork to beat the eggs in a small bowl with ¼ teaspoon salt and a few generous grinds of black pepper.
Pour the oil into the skillet and swirl it to coat the pan. Have a silicone spatula ready, and pour the eggs into the pan. Start stirring immediately in wide swoops, pulling the edges in to the center (they'll start to cook faster). It will take only 1 to 2 minutes to get the eggs to a soft scramble, so don't walk away.
Pull the pan off the heat and swirl in the pesto. Spoon the eggs over the toast and sprinkle with the cheese.
Plain Jane Soft-Scrambled Eggs
MAKES BREAKFAST FOR 1
Making perfect scrambled eggs isn't hard, but a little planning ensures silky, custardy eggs instead of rubbery, overcooked ones. Since the eggs cook in a minute or two, don't start anything until all your ingredients are prepped and measured out. Finish the eggs with Lemony Parsley Butter (page 227) for a fancier take.
INGREDIENTS
HOW TO MAKE IT
Get a medium nonstick skillet good and hot over medium-high heat — for at least a minute but not too much longer.
While the skillet heats, use a fork to beat the eggs in a small bowl with the milk or cream (if you're using it), ¼ teaspoon salt, and a few generous grinds of pepper.
Add half of the butter to the skillet and swirl it to coat the pan. Have a silicone spatula ready and pour the eggs into the pan. Immediately start stirring in wide swoops, pulling the edges in to the center (they'll start to cook faster). It will take only 1 to 2 minutes to get the eggs to a soft scramble, so don't walk away.
Pull the pan off the heat and stir in the rest of the butter. Serve immediately with toast, topped with flaky sea salt.
Chorizo Breakfast Tacos
MAKES BREAKFAST FOR 1
Just one small piece of dried chorizo sausage adds smoky, meaty flavor to these tacos. You cook the chorizo in a little bit of oil first so each piece gets nice and crispy (plus it seasons the oil, too!). To remove the casing on the chorizo, use your knife to make a thin cut from tip to tip. Grab an edge of the papery skin and pull it off in a firm but steady motion, then slice.
INGREDIENTS
HOW TO MAKE IT
Using tongs, put a tortilla directly on the grate of a gas burner turned to medium-high. Cook, flipping once, until the edges are charred and the tortilla is hot. Repeat to toast the second tortilla. Keep warm.
Use a fork to beat the eggs in a small bowl with 1/8 teaspoon salt and a few generous grinds of black pepper. You're looking for them to be uniformly yellow and slightly frothy.
Heat the oil in a medium nonstick skillet over medium heat. Add the chorizo and cook, stirring often, until the pieces are golden brown and crispy, 2 to 3 minutes.
Take the pan off the heat and add the eggs. Have a spatula ready and stir constantly, pulling the edges into the center, until the curds are just set, 15 to 30 seconds (this will happen quicker than normal scrambled eggs because the pan is hot).
Fold in the parsley and cheese. Divide the eggs between the toasted tortillas. Sprinkle with a little extra parsley and eat right away.
Hummus and Avocado Flatbreads with a Crispy Fried Egg
MAKES BREAKFAST FOR 1
In my opinion, any fried egg that isn't crispy just isn't doing its job. If you're frying it, fry it. This means cranking up the heat, sliding the egg in when the oil is good and hot, and not being afraid to let the edges get lacy and brown. Follow my method and you'll get it right every time.
INGREDIENTS
HOW TO MAKE IT
Heat the oil in a small nonstick skillet over medium heat. Add the egg to the skillet, cover, and cook the egg until the edges are crispy and the yolk and whites are set, 2 to 3 minutes.
While the egg cooks, smear the hummus on the toasted flatbread and top with the avocado. Slide the cooked egg on top, then sprinkle with ¼ teaspoon each salt and pepper. Top with some red pepper flakes and cilantro leaves. I also like to drizzle any leftover hot oil from the pan on the flatbread.
Miso-Butter Toast with a Nine-Minute Egg
MAKES BREAKFAST FOR 1
The first time I made this toast, I had no way of knowing I'd become completely obsessed, eating it every morning for two weeks straight. The salty-rich miso butter adds a ton of flavor and pairs perfectly with the creamy egg yolks. I usually top the egg with a sprinkle of salt and pepper, but sometimes I go nuts and drizzle with soy sauce, which is equally delicious. If you don't have miso, mix 1 tablespoon of butter with 1 teaspoon soy sauce. It doesn't have the same richness, but you'll get a similar umami taste.
INGREDIENTS
HOW TO MAKE IT
Bring a small pot of water to a boil. Using a long-handled spoon, gently lower the egg into the water. Roughly dropping it in can cause the shell to crack on the bottom of the pot.
Turn the heat down to a gentle simmer and set a timer for 9 minutes. Carefully remove the cooked egg and submerge in an ice bath or run under cold water until cool enough to handle. Tap the egg gently on the counter and roll to crack the shell all over. Peel the shell off and then slice the egg remove the cooked egg and submerge in an ice bath or run under cold water until cool enough to handle. Tap the egg gently on the counter and roll to crack the shell all over. Peel the shell off and then slice the egg crosswise into 5 or 6 slices.
Spread the toast with the miso butter and top with the egg. Season with salt and pepper, eat, and enjoy!
Breakfast Caprese with Soft-Boiled Eggs
MAKES BREAKFAST FOR 1
Soft-boiled eggs perfectly enhance the classic flavors of caprese salad. Make sure to place the eggs on top of the tomato and mozzarella so that when you cut into them the yolk runs all over and makes a sauce. I like the baby basil leaves that come from the inside of a bunch. They taste less earthy and look pretty on your plate.
INGREDIENTS
HOW TO MAKE IT
Bring a small pot of water to a boil. Using a long-handled spoon, gently lower the eggs into the water. Roughly dropping them in can cause the shells to crack on the bottom of the pot.
Turn the heat down to a gentle simmer and set a timer for 6 minutes. Carefully remove the cooked egg and submerge in an ice bath or run under cold water until cool enough to handle. Tap the egg gently on the counter and roll to crack the shell all over. Peel the shell off.
Arrange the mozzarella and tomato slices on a plate and nestle the eggs into the center so they're secure. Drizzle with the olive oil, sprinkle with basil, season with salt and pepper, and slice open the eggs so that the yolk runs all over.
(Continues…)
Excerpted from "Healthyish"
by .
Copyright © 2017 Lindsay Maitland Hunt.
Excerpted by permission of Abrams Books.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction: how to be healthyish
Chapter 1 Breakfast
Smoothies
Chocolate and Peanut Butter Smoothie with a Kick 23
Dairy-Free Tahini, Mango, and Coconut Water "Lassi" 23
Super-Green Pineapple and Spinach Smoothie 23
Banana-Avocado Chai Shake 26
Chai Spice Mix 26
Gingery Peach and Berry Smoothie 26
Turmeric-Horchata Smoothie 27
Carrot-Pumpkin Smoothie 27
Eggs
Pesto-Swirled Scrambled Eggs 29
Plain Jane Soft-Scrambled Eggs 30
Chorizo Breakfast Tacos 33
Hummus and Avocado Flatbreads with a Crispy Fried Egg 35
Miso-Butter Toast with a Nine-Minute Egg 36
Breakfast Caprese with Soft-Boiled Eggs 39
Cozy Bean and Egg Skillet for Two 40
Toasts
PB-Deluxe Toast with Coconut and Cinnamon 43
Avocado, Olive Tapenade, and Cheddar Toast 46
Almond Butter Toast with Maple-Drizzled Pear 46
Sesame-Marmalade Toast with Fresh Berries 47
Double Apple, Mint, and Ricotta Toast 47
Eight Morning Grain Bowls
The Why-Didn't-I-Think-of-That Bowl 49
Summer in a Bowl 49
I Dream of Hawaii Bowl 52
The FACT Bowl 52
An Unapologetic ally Mushy Breakfast Bowl 54
The Grown-Up Kid Bowl 54
My California BB Bowl 55
Perfect Pear and Pistachio Bowl 55
Big Batch Breakfasts
Seeded Whole-Wheat Banana Bread 59
Peanut Butter Granola 60
Toasted Coconut Muesli 63
Cheddary Corn and Scallion Muffins 64
Goldilocks Big-Batch Rolled Oats 66
Roasted Apples 67
Chapter 2 Snacks
Truly Delicious Energy Bites 70
Not-Your-Average Trail Mix 73
Cucumbers with Harissa-Yogurt Dip 74
Spicy Sardines and Hummus on Rice Crackers 74
Chips with Tzatziki and Tomatoes 74
Salty Watermelon, Feta, Mint, and Avocado Salad 77
Ants on a Date 78
Rye Crackers with Goat Cheese and Sliced Pear 78
Apple Slice "Cookies"
Yogurt and Peanut Butter Granola 81
Apricot Jam, Toasted Coconut, and Pistachios 81
Almonds, Raisins, and Cream Cheese 81
Chapter 3 Lunch
Tartines
Smoked Salmon on Rye with Dill-and-Caper Yogurt Schmear 86
Turkey, Apple, and Brie Baguette 86
Tangy Chicken Salad Tartine 87
Hard-Cooked Egg and Pimiento Cheese Tartine 87
Prosciutto and Cucumber Tartine 88
No-Cook Lunches
Hummus and Veggie Pita 91
Pesto Chicken Caprese 91
Greek Salad with Roast Beef 92
Old-School Pizzeria Salad 92
The All-Day Snacker 95
Summer Barley Bowl with Chorizo, Cucumbers, and Corn 96
Chapter 4 Soups
Sausage, Potato, White Bean, and Kale Soup 100
Curried Sweet Potato Soup 102
Summer Corn Soup 104
Loaded Baked Potato and Cauliflower Soup 106
Red Lentil Soup with Cilantro-Lime Yogurt 108
Pozole with Pinto Beans and Queso Fresco 110
Cheesy Broccoli and Pea Soup 112
Miso Chicken Noodle Soup 114
Chapter 5 Vegetarian dinners
Smoky Cauliflower and Onion Frittata 118
Polenta Rounds with Fried Eggs and Avocado-Bean Salsa 121
Shortcut Shakshuka for Two 122
Kimehi-Fried Farro 125
One-Pot Whole-Wheat Spring Pasta 126
Linguine with Trumpet Mushroom "Scallops" 128
Saucy Butternut Squash and White Beans with Pesto Couscous 131
Crispy Broccoli, Pepper, and Burrata Sheet Pan Dinner 132
Roasted Vegetable and Barley Bowls 135
Kale Caesar with Curried Cauliflower 137
Spiced Chickpea, Carrot, and Delicata Squash Salad 138
Brown Rice and Adzuki Bean Bowls 141
Chapter 6 Chicken and turkey
Quick Rotisserie Chicken Tacos with Smashed Avocado 144
Coriander-Rubbed Chicken Breasts with Lentil-Radicchio Salad 146
Spiced Chicken and Chickpea Flatbreads with Cucumber-Dill Tzatziki 149
Chicken and Greens Sauté with Peanut Sauce 151
Roasted Curried Chicken and Grape Salad 152
Turkey and Chickpea Burgers with Dill Havarti 155
Paprika-Rubbed Chicken Thighs with Smashed Cauliflower 156
One-Pot Spicy and Creamy Chicken Pasta 157
One-Pan Crispy Chicken with Herbed Potatoes and Onions 158
Chapter 7 Pork and beef
Pork Tenderloin and Carrots with Tangy Romaine Salad 162
Juicy Pork Chops with Sweet Potato, Fennel, and Apple Hash 164
Cuminy Pork Cutlets with Smashed Butternut Squash 167
Sausage, Potato, and Cabbage One-Pot Dinner 168
Bahn Mi Rice Bowls with Spicy Pork and Sriracha Mayo 170
Skirt Steak with Corn, Potato, and Smoked Mozzarella Salad 172
Ranger Steak with Roasted Acorn Squash 175
Pork and Mushroom Stroganoff 176
Chapter 8 Fish and shrimp
Simple Salmon and Quinoa Bowl 180
Baked Swordfish with Tomatoes, Corn, and Green Beans 183
Coconut Curry Noodles with Shrimp and Napa Cabbage 184
Seared Salmon with Sautéed Squash and Greens 187
Broiled Arctic Char with Marinated Cucumber and Radish Salad 188
Modern Niçoise Salad for Two 190
Fennel and Tomato-Poached Bass 192
Winterfresh Tuna, Mushroom, and Shaved Fennel Salad 194
Chapter 9 Treats
Banana-Date Shake 198
Chamomile Tea Affogato 198
Single-Serving Chocolate and Peanut Butter Cookie 200
Raspberry and Shortbread Parfaits 203
Lemon Meringue "Pie" Sundaes 205
Fresh Fruit with Sour Cream Dipping Sauce and Pistachios 206
Easy Chocolate Buttons with Nuts and Dried Fruit 208
Stovetop Strawberry-Oat Crumble 211
Whole-Wheat Chocolate Chip Cookie Bars 213
Ginger-Molasses Buckwheat Bars 214
Triple Chocolate, Coconut, and Cashew Cookies 217
Chapter 10 Go-to components
Pickles
Quick-Pickled Red Onions 222
Marinated Mushrooms 222
Lightly Pickled Cucumbers 224
Compound Butters
Miso Butter 227
Lemony Parsley Butter 227
Salad Dressings and Sauces
Dried Oregano Italian Vinaigrette 229
Toasted Sesame and Miso Dressing 229
Eggless Caesar Dressing 232
Creamy Tahini Dressing 232
Sweet-Hot Peanut Sauce 233
Cidery Dijon Vinaigrette 233
Cucumber-Dill Tzatziki 234
Boiled Whole Grains
Pearl Barley 237
Farro 237
Brown Rice 237
Quinoa 237
Stocks
Vegetable Stock 239
Whole Poached Chicken with Bonus Stock 241
Six Helpful Tips 242
Special Diets Index 243
Index 248
Acknowledgments 254
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