Table of Contents
Introduction: Eat Well, Live Well, Be Well viii
Getting Started 1
In a Nutshell, These Foods Matter in Your Kitchen 2
The Well-Stocked Kitchen 3
The Well-Stocked Pantry (and Refrigerator) 9
What to Buy Organic 22
12 Easy Ways to Get Healthier 23
Common Substitutions 24
How to Create a Balanced Meal 27
Recipe Codes 28
Tips for Prepping in Advance 29
10 Easy Swaps to Make Today 31
The Recipes
Better Breakfasts
Sautéed Apple Power Bowl 37
Smoothie Bowls 38
Banana-Berry Smoothie Bowl 38
Chocolate Smoothie Bowl 38
Mint Chip Smoothie Bowl 39
Mocha Smoothie Bowl 39
Peanut Butter Smoothie Bowl 39
Grain-Free Superseed Granola 40
Savory Steel-Cut Oats 42
Overnight Oat, Chia, and Buckwheat Porridge 43
Apple-Blackberry Breakfast Crisp 45
Hash Brown Waffles 46
Pumpkin Oatmeal Soufflé 49
Banana-Walnut French Toast Casserole 50
Quick Breakfasts When There's No Time for Breakfast 51
Hearty Multigrain Pancakes with Flax 53
Apple-Dipped Pancakes 54
Grain-Free Banana Muffins 55
Tex-Mex Frittata Corn Bread 56
Migas (Egg and Corn Tortilla Scramble) 58
Cauliflower and Roasted Red Pepper Frittata 59
Brussels Sprout and Quinoa Hash with Fried Eggs 61
Snacks and Drinks
Greek Nachos 65
Pizza Muffins 66
Chocolate-Zucchini Bread with Apple and Carrot 68
Black Bean Cookie Dough Bites 69
Stovetop Popcorn 3 Ways 70
Truffle-Parmesan Popcorn 71
Maple-Almond Butter Popcorn 71
Nori-Sesame Popcorn 71
Chocolate Hummus 73
Nut Butter-Stuffed Dates 74
Bliss Balls 76
"Nutella" Bliss Balls 76
Mint Chocolate Chip Bliss Balls 77
Gingerbread Bliss Balls 77
Key Lime Bliss Balls 77
Crunchy Savory Chickpeas 78
Strawberry-Watermelon Ice Pops 79
Pineapple Agua Fresca 80
Honey-Ginger Lemonade 81
Satisfying Soups and Stews
Loaded Baked Potato Soup 85
Mexican Vegetable Soup with Rice and Beans 86
Peruvian Chicken and Cilantro Soup with Quinoa 87
Italian Wedding Soup 90
Thai Coconut Chicken Soup 91
Chipotle Turkey Chili with Sweet Potatoes 92
Middle Eastern Vegetable Soup with Freekeh 95
Hearty Vegetable Soup with Kale Pesto 96
Kitchari 98
Broccoli, Celery Root, and Spinach Soup 99
Vibrant Vegetables
How to Roast Vegetables 102
A Guide to Roasting Common Vegetables 104
Crispy Stovetop Brussels Sprouts 106
Roasted Broccoli and Lemon with Feta, Pickled Shallots, and Pine Nuts 109
Turmeric Roasted Cauliflower with Raisins, Capers, and Crispy Quinoa 110
Stir-Fried Baby Bok Choy 112
Garlicky Kale 113
Braised Fennel with Tomatoes and Thyme 115
Garden Veggie Patties with Herbed Yogurt Dipping Sauce 116
Sautéed Beet Greens 117
Miso-Glazed Japanese Mushrooms 118
Spaghetti Squash with Cherry Tomatoes, Mushrooms, and Spinach 121
Sautéed Zucchini with Shallots 123
Grilled Eggplant with Pomegranate Molasses 124
Great Grains and Starches
How to Soak Grains and Legumes 128
How to Cook Beans from Scratch 129
How to Cook Basic Quinoa 130
How to Cook Basic White and Brown Rice 131
Grain Bowls 133
Asian Bowl 133
Thai Red Curry Bowl 134
Burrito Bowl 134
Greek Bowl 134
Pesto Bowl 134
Cilantro-Tahini Bowl 134
Millet and Cauliflower Mash 135
Not-Fried Rice and Vegetables 137
The Perfect Baked Potato 138
One-Pot Barley with Melted Cabbage 139
Moroccan Spiced Butternut Squash 141
Baked Cauliflower and Rice Risotto with Mint Pesto 142
Soft Polenta with Mushroom Ragout 144
Braised Lentils with Brussels Sprouts and Creamy Dijon Cashew Drizzle 148
Herbed Mixed-Grain Pilaf 149
Pasta with Kale, Walnuts, and Ricotta 150
Beyond the Leaf Salads
Saturday Chopped Salad 155
Raw Kale Salad with Citrus Vinaigrette 156
Italian White Bean and Tuna Salad with Capers 157
Superfood Salad 158
Winter Vegetable Slaw with Ginger and Lime 161
Green Goddess Chicken Salad 162
Asian Green Salad with Avocado and Oranges 165
Mexican Chopped Salad with Spicy Cilantro Dressing 166
Zucchini Carpaccio 167
Quinoa Salad with Cherries, Almonds, Celery, and Pecorino 169
Shaved Vegetable Salad 170
Arugula Salad with Nectarines, Tomatoes, and Fresh Mozzarella 173
Spinach Salad with Roasted Red Onions and Shiitakes 174
Curried Chickpea Salad 175
Grilled Summer Salad with Chicken and Spicy Cashew Dressing 176
Fall Salad with Pumpkin Pie-Spiced Roasted Pears, Manchego, and Walnuts 179
Main Dishes
Skillet Chicken with Asparagus 183
Lickety-Split Chicken 184
Sweet and Smoky Lickety-Split Chicken 184
Mediterranean Lickety-Split Chicken 185
Boneless, Skinless Version 185
South American Roast Chicken with Green Sauce 186
Chicken Shawarma 188
Slow Cooker Chicken Tacos 190
Chipotle Shrimp Tacos with Pineapple Slaw 191
Portobello and Poblano Tacos with Charred Corn 194
Wild Halibut Burgers 195
Broiled Fillet of Sole with Lemon and White Wine 198
Grilled Lemon-Herb Shrimp 201
Wild Salmon 7 Ways 202
Balsamic-Herb Flank Steak 205
Picadillo 206
Slow Cooker Italian Pot Roast 208
Sweet Potato and Quinoa Veggie Burgers 209
Lentil Sloppy Joes 210
Eggplant "Meatballs" 213
Vegan Mac and Cheese 214
Mexican Millet Casserole 217
Quick Thai Yellow Vegetable Curry 219
Desserts
Vegan Oatmeal Cherry Pecan Cookies 223
Blueberry Crumble Bars 224
Whole Wheat Peanut Butter and Jelly Thumbprint Cookies 225
White Bean Tahini Blondies 226
Grain-Free Chocolate Zucchini Cake 229
Plum Almond Galette 230
Spiced Pear Upside-Down Cake 232
Peach Pie with Spelt Crust 233
Mini Lemon Yogurt Cheesecakes 234
Sweet Potato Chocolate Pudding 236
Roasted Peach Sundaes with Date Caramel Sauce 238
Mason Jar Berry Shortcakes with Whipped Greek Yogurt and Cream 240
Baked Maple Walnut Stuffed Apples 242
Cantaloupe Granita 243
No-Churn Strawberry Gelato 245
Basics
Hard-Boiled Eggs 248
Vegetable Stock 248
Homemade Chicken or Turkey Stock 249
Slow Cooker Chicken Bone Broth 250
Cauliflower Rice 251
Roasted Sweet Bell Peppers 251
Chimichurri Sauce 252
Basil-Parsley Pesto 252
Homemade Marinara Sauce 253
Taco Seasoning 253
Ranch Dressing 254
Everyday Salad Dressing 255
Coconut Milk 255
Homemade Coconut Yogurt 256
Almond Butter (and variations) 256
Almond Milk 257
Whole-Grain Pancakes 258
Cashew Cream 258
Raspberry Chia Seed Jam 259
Metric Conversion Chart 260
Suggested Seasonal Meal Plans 261
Resources 263
Acknowledgments 267
Index 269
