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Crunchy Mustard-Crusted Salmon

Crunchy Mustard-Crusted Salmon
Prep Time
10 minutes
Number of Servings
Serves 6
Ingredients
  • 2 Tbsp, plus 1 tsp apple cider vinegar
  • 2 Tbsp country-style Dijon mustard
  • [q:1 1/2] tsp dry mustard
  • [q:1/3] cup vegetable oil
  • [q:1 1/2] to 2 lb salmon fillet, skin removed
  • Fresh thyme leaves, chopped
  • Salt and freshly ground black pepper
  • 1 cup fresh whole-wheat breadcrumbs
  • Sunflower or radish sprouts
Directions
  1. Place vinegar and both mustards in a blender. With machine running, slowly pour in oil and blend until medium-thick sauce forms.
  2. Preheat oven to 375°. Lightly grease a 13 x 9-inch baking dish. Arrange salmon in prepared dish. Season with thyme and salt and pepper to taste. Spread mustard sauce over salmon, covering completely. Press breadcrumbs onto salmon.
  3. Bake salmon until cooked through and crumb topping is crisp and golden brown, about 18 minutes.
  4. Using a large spatula as an aid, transfer salmon fillet to a serving platter. Garnish with sprouts. Serve.
Nutrition Info
631 Calories, 78 g Protein, 14 g Carbohydrates, 1 g Fiber, 27 g Total Fat (4 g sat, 14 g mono, 6 g poly), 530 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B12, Vitamin D, Selenium, [nutrition:4] Phosphorus, [nutrition:3] Vitamin B1 (thiamine), [nutrition:2] Vitamin B6, Vitamin E, Pantothenic acid, Iron, Magnesium, Potassium, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Calcium, Copper, Manganese, Zinc

Toasted Israeli Couscous with Spring Vegetables

Toasted Israeli Couscous with Spring Vegetables
Prep Time
30 minutes
Number of Servings
Serves 6
Ingredients
  • 4 Tbsp extra-virgin olive oil, divided
  • 2 Tbsp fresh lemon juice
  • [q:1/2] tsp finely grated lemon peel
  • 2 large garlic cloves, minced, divided
  • [q:1 1/3] cups Israeli couscous
  • [q:1 3/4] cups low-sodium vegetable broth, plus additional as needed
  • 6 to 8 saffron threads
  • 1 lb slender asparagus spears, trimmed of woody ends, cut diagonally into [q:3/4]-inch pieces
  • 8 oz sugar snap peas, trimmed, cut diagonally into [q:1/2]-inch pieces
  • 1 cup shelled fresh green peas or frozen, thawed
  • [q:1/3] cup chopped fresh chives
  • Salt and freshly ground black pepper
Directions
  1. Whisk 2 tablespoons of the oil, the lemon juice, the lemon peel, and [q:1/2] of the minced garlic in a small bowl. Set dressing aside.
  2. Heat 1 tablespoon of the oil in a heavy medium saucepan over medium heat. Add couscous, sprinkle with salt, and saute until most of couscous is golden brown, about 5 minutes.
  3. Add broth and saffron threads, increase heat, and bring to boil. Reduce heat to medium low, cover, and simmer until liquid is absorbed and couscous is tender, about 10 minutes, stirring occasionally. Add additional broth by tablespoonfuls if mixture becomes too dry.
  4. Meanwhile, heat remaining tablespoon of oil in a heavy large skillet over high heat. Add asparagus, sugar snap peas, green peas, and remaining garlic. Sprinkle with salt and pepper to taste. Saute until crisp-tender, about 3 minutes. Transfer vegetables to a large bowl.
  5. Add couscous to bowl with vegetables. Drizzle dressing over. Add chives and toss. Season with salt and pepper to taste.
Nutrition Info
293 Calories, 9 g Protein, 42 g Carbohydrates, 5 g Fiber, 10 g Total fat (1 g sat, 7 g mono, 1 g poly), 92 mg Sodium, [nutrition:2] Vitamin C, Folate, [nutrition:1] Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Manganese

Margherita Flatbread Pizzas

Margherita Flatbread Pizzas
Prep Time
35 min
Number of Servings
makes 4 pizzas
Ingredients

Flatbreads

  • [q:1 1/2] cups unbleached all-purpose flour, plus more for dusting
  • [q:3/4] cup water
  • 2 tsp extra-virgin olive oil, divided

Pizza Toppings

  • [q:1/2] cup pizza sauce
  • 8 slices (16 oz) fresh mozzarella, broken into [q:1/2]-inch pieces
  • [q:1/2] cup basil, chopped chiffonade-style
  • Dried oregano (optional)
  • Red pepper flakes (optional)
Directions

To Make Flatbreads

  1. In a medium bowl, combine flour and water and mix until mixture has a dough-like texture. It will be sticky.
  2. With floured hands, split dough into 4 equal parts and place on a well-floured surface, sprinkling additional flour on top of each piece of dough. With a rolling pin, roll out each piece into a flat disk. Add more flour to surface if needed to keep it from sticking. The dough should be about N-inch thick. The shape does not need to be perfect.
  3. Preheat oven to 350°.
  4. Heat a medium skillet over medium heat and add about [q:1/2] teaspoon of the oil. Add first flatbread and cook for 3 to 4 minutes per side, until lightly toasted and dough is cooked through. Cook remaining flatbreads, adding [q:1/2] teaspoon of oil to skillet each time. (You can make flatbreads ahead of time; they will keep for a few days in the fridge and 1 month in the freezer. Layer them between sheets of wax or parchment paper if you freeze them.)

To Assemble Pizzas

  1. Place flatbreads on a baking sheet.
  2. Add 1 to 2 tablespoons of pizza sauce to each. Top with mozzarella, tomatoes, basil, and a sprinkle of oregano and red pepper flakes.
  3. Bake for 8 minutes and serve warm.
Nutrition Info
400 Calories, 19 g Protein, 45 g Carbohydrates, 3 g Fiber, 16 g Total fat (8 g sat), 472 mg Sodium, [nutrition:5] Vitamin B12, D, [nutrition:4] Folate, Phosphorus, [nutrition:3] Vitamin B1 (thiamine), B2 (riboflavin), Calcium, [nutrition:2] Vitamin B3 (niacin), C, K, Zinc, [nutrition:1] Vitamin A, B6, Iron, Magnesium, Potassium

Crispy Za’atar Chicken and Cauliflower

Crispy Za’atar Chicken and Cauliflower
Number of Servings
Serves 4
Ingredients
  • 2 tbsp melted ghee or clarified butter
  • 3 tbsp za’atar
  • 1 tbsp fresh lemon juice
  • [q:1 1/2] tsp kosher salt
  • 1 head cauliflower, cut into florets (about 4 cups)
  • 1 red onion, cut into 1" wedges
  • 3 heads garlic, tops trimmed
  • 2 lemons, halved
  • 2 lbs bone-in, skin-on chicken thighs (4 large thighs)
Directions
  1. Preheat the oven to 425°F and line a rimmed sheet pan with foil.
  2. In a small bowl, combine the melted ghee, za’atar, lemon juice and salt. Place the cauliflower, onion, garlic heads, halved lemons and chicken on the prepared sheet pan. Add the seasoning mixture and toss until evenly coated. Arrange everything into a single layer on the pan.
  3. Bake for 40 to 45 minutes, then broil on high for 1 minute, or until the skin is crispy. Squeeze the roasted garlic cloves out of the heads and sprinkle over the chicken, then serve.
Nutrition Info
665 Calories, 43 g Protein, 239 mg Cholesterol, 25 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 5 g Fiber, 45 g Total fat (14 g sat), 931 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin C, Phosphorus, [nut:3] Vitamin B2 (riboflavin), Zinc, [nut:2] Vitamin B1 (thiamine), Folate, Potassium, [nut:1] Vitamin A, Vitamin K, Calcium, Iron, Magnesium

Lighter Swedish Meatballs

Lighter Swedish Meatballs
Number of Servings
4
Ingredients

Meatballs

  • [q:1/4] cup rolled oats
  • Olive oil spray
  • [q:1/4] cup diced white onion
  • [q:1/4] cup diced celery
  • 1 lb 99% lean ground beef
  • 3 tbsp canned light coconut milk (see note)
  • 2 tbsp coconut aminos or soy sauce
  • [q:1/4] tsp ground nutmeg
  • [q:1/2] tsp salt
  • [q:1/2] tsp black pepper
  • 2 tsp dried parsley, divided

Gravy

  • 1 tbsp cornstarch or arrowroot starch
  • 2 cups low-sodium beef broth
  • [q:1/2] cup canned light coconut milk
  • 1 tsp coconut aminos or soy sauce
  • 1 tsp spicy brown mustard
Directions

Meatballs

  1. To make the meatballs, place the oats in a blender. Blend on high for 2 minutes, until the oats form a flour. Set the oat flour aside.
  2. Spray a large skillet with the olive oil spray and set the skillet over medium heat. Add the onion and celery. Cook the vegetables for 2 to 3 minutes, until the onion is translucent.
  3. While the onion and celery cook, place the beef, oats, coconut milk, coconut aminos, nutmeg, salt, black pepper and 1 teaspoon of the parsley in a large bowl. Add the onion and celery to the beef mixture and mix the ingredients together with your hands. Roll the meat mixture into 16 ([q:1 1/2] inch) balls.
  4. Place the skillet over medium heat. Add the meatballs to the skillet and cook them for 7 minutes. Gently flip them over and cook them for another 7 minutes. Once the meatballs have browned, transfer them to a plate. Set the plate aside.

Gravy

  1. To make the gravy, add the cornstarch to the skillet and whisk it together with the leftover fat from the meat until the mixture is bubbly, 2 to 3 minutes. Add the broth, coconut milk, coconut aminos and mustard. Increase the heat to medium-high and simmer the gravy for 5 minutes to thicken it.
  2. Add the meatballs to the skillet and sprinkle with the remaining 1 teaspoon of parsley. Serve the meatballs immediately topped with the gravy.
  3. Store leftovers in the refrigerator for up to 5 days or in the freezer for up to 30 days.
Nutrition Info
286 calories, 24.5 g protein, 13.5 g carbohydrates, 1.5 g fiber, 1.9 g sugar, 13.8 g fat (6.2 g sat. fat)

Pinto Bean Mushroom Patties

Pinto Bean Mushroom Patties
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Mash pinto beans with a fork or potato masher in a bowl. Add cumin, garbanzo flour, and parsley.
  2. Heat oil and sauté onion and garlic for 5 minutes, stirring frequently.
  3. Add mushrooms and shoyu. Continue sautéing for another 3 to 4 minutes.
  4. Add to pinto beans along with salt and pepper.
Nutrition Info
445 calories, 21 g fat (42% calories from fat), 14 g protein, 53 g carbohydrate, 10 g fiber, 0 mg cholesterol, 382 mg sodium

Grilled Tofu with Lime-Cilantro Sauce

Grilled Tofu with Lime-Cilantro Sauce
Mediterranean Flavor on a Vegan Staple
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup fresh Italian parsley leaves
  • 1 cup fresh cilantro leaves
  • 1 garlic clove, chopped
  • [q:1/4] cup extra-virgin olive oil
  • 2 Tbsp lemon juice
  • Salt and freshly ground black pepper
  • 1 (14 oz) package extra firm tofu, drained
  • 1 Tbsp vegetable oil, plus additional for grill
Directions
  1. In a high-speed blender, purée parsley, cilantro, garlic, extravirgin olive oil, lemon juice, and salt and pepper to taste until smooth. Set aside.
  2. Slice drained tofu into 12 slices. Lay slices on a rimmed baking sheet lined with a clean kitchen towel. Top tofu slices with another clean towel. Place another baking sheet on top. Set a heavy skillet on baking sheet to remove water from tofu. After 15 minutes, remove tofu and pat dry.
  3. Brush tofu with 1 tablespoon of vegetable oil. Season to taste with salt and pepper. Lightly oil grill grates with additional vegetable oil.
  4. Grill tofu slices 3 minutes per side, or until lightly charred. Remove tofu from grill. Brush with herb sauce. Serve remaining sauce on side.
Nutrition Info
198 Calories, 9 g Protein, 4 g Carbohydrates, 2 g Fiber, 18 g Total fat (3 g sat), 313 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin C, Calcium, [nutrition:1] Vitamin E, Folate, Iron, Magnesium, Phosphorus

Spaghetti with Sun-Dried Tomato & Pistachio Pesto

Spaghetti with Sun-Dried Tomato & Pistachio Pesto
Prep Time
35 min prep time
Number of Servings
3
Ingredients

For the Pesto

  • 2 oz sun-dried tomatoes, preserved in salt
  • 2 oz salted pistachios, plus 1 to 2 Tbsp chopped pistachios for topping
  • [q:1/4] cup olive oil, plus additional for drizzling
  • 1 large clove garlic, crushed

For the Pasta

  • 7 oz dried spaghetti
  • Olive oil
  • Coarsely ground black pepper
Directions

For the Pesto

  1. Bring a small pot of water to boil and cook sun-dried tomatoes for 3 to 4 minutes or until soft.
  2. Remove tomatoes with a slotted ladle or spoon and transfer to a plate; reserve cooking water.
  3. Drain and rinse sun-dried tomatoes under cold water, dry with paper towels, and transfer to a food processor or blender. Add 4 tablespoons of the cooking water, the 2 ounces of pistachios, the olive oil, and garlic. Purée until smooth. If pesto is too dry, add more cooking water.

For the Pasta

  1. Bring a large pot of salted water to a boil and cook spaghetti according to package instructions, until al dente.
  2. Drain spaghetti, divide among plates, and drizzle with a little oil.
  3. Sprinkle with pesto, chopped pistachios, and a little pepper. Serve warm.
Nutrition Info

Per serving: 600 Calories, 15 g Protein, 66 g Carbohydrates, 6 g Fiber, 33 g Total fat (4 g sat), 51 mg Sodium, [nutrition:4] Phosphorus, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin B1 (thiamine), E, Magnesium, Potassium, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), C, K, Iron, Zinc

One-Pot Veggie Tagine

One-Pot Veggie Tagine
Prep Time
80 minutes
Number of Servings
6
Ingredients
  • 2 eggplants
  • 1 butternut squash
  • Olive oil
  • Unsalted butter
  • 1 red onion, finely chopped
  • 2 garlic cloves, chopped
  • Ground cumin
  • Ground ginger
  • Ground cinnamon
  • 1 (14 oz) can plum tomatoes
  • 1 (14 oz) can chickpeas (do not drain!)
  • 1 vegetable bouillon cube
  • Dried apricots
  • Salt and pepper
  • [q:2 1/2] cups couscous
  • Pitted green olives
  • 1 lemon, juiced and zested
  • Plain yogurt
  • Fresh cilantro
Directions
  1. Cut eggplants and butternut squash into cubes.
  2. Place a tagine* over medium heat and add a small splash of the olive oil and a pat of the butter. Add onion and garlic and sauté until soft. Add 1 teaspoon each of the cumin, ginger, and cinnamon.
  3. Add eggplant and squash and continue cooking for another 10 minutes, stirring continuously to infuse vegetables with spices. Next, add tomatoes and chickpeas (and their juices), bouillon cube, 7 tablespoons of water, and 10 dried apricots. Season with salt and pepper, give it a good stir, and place lid on for 1 hour, or until thick and eggplant is cooked through. (Keep stirring during cooking time and add water if it needs it.)
  4. Cook couscous according to package instructions. Once ready, fold in 2 tablespoons of chopped green olives.
  5. When tagine is done, add lemon juice and zest. Add a dollop of yogurt for some creaminess, stir in a handful of chopped cilantro, and enjoy!
Nutrition Info
715 Calories, 28 g Protein, 134 g Carbohydrates, 22 g Fiber, 10 g Total fat (2 g sat), 449 mg Sodium, [nutrition:5] Vitamin A, B1 (thiamine), B6, Folate, Phosphorus, [nutrition:4] Vitamin B3 (niacin), C, [nutrition:3] Iron, Magnesium, Potassium, Zinc, [nutrition:2] Vitamin B2 (riboflavin), E, K, [nutrition:1] Vitamin D, Calcium

Portobello and Avocado Quesadillas

Portobello and Avocado Quesadillas
Prep Time
20 min prep time
Number of Servings
4
Ingredients
  • 5 oz portobello mushrooms
  • 2 Tbsp coconut or olive oil
  • 2 tsp soy sauce
  • 2 tsp maple syrup
  • 1 tsp apple cider vinegar
  • Sea salt
  • 2 avocados, pits removed and flesh scooped out
  • [q:1/2] can black beans, rinsed and drained
  • 8 tortillas
  • 1 lime, quartered
  • 1 handful of parsley, leaves picked and finely chopped (optional)
  • [q:1/2] cup grated Cheddar cheese
  • 4 Tbsp plain unsweetened Greek yogurt
  • Magic Green Sauce, optional (recipe follows)
Directions
  1. Clean and slice mushrooms and chop stems. Heat oil in a frying
  2. pan (skillet) and add mushrooms. Sauté for a couple of minutes on each side, and then add soy sauce, maple syrup, and vinegar and season with salt. Sauté for another couple of minutes. Transfer to a plate and wipe pan clean.
  3. Mash avocado flesh and beans separately with a fork and set aside. Heat frying pan without any oil and add one tortilla. Spread a quarter of avocado mash over it and scatter over a quarter of mashed beans and a quarter of the mushroom slices. Squeeze over some lime juice and scatter with parsley (if using) and cheese.
  4. Spread a thin layer of yogurt over another tortilla and place it on top, yogurt-side down. Carefully flip whole tortilla and fry it on other side for a couple of minutes until cheese has melted. Slide it off to a cutting board and cut into smaller wedges.
  5. Repeat with remaining ingredients and serve immediately with Magic Green Sauce, if using.
Nutrition Info
Per serving (without Magic Green Sauce): 856 Calories, 25 g Protein, 108 g Carbohydrates, 17 g Fiber, 38 g Total fat (9 g sat), 953 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), K, Folate, Phosphorus, [nutrition:4]​ Iron, [nutrition:3]​ Vitamin B6, C, [nutrition:2] Vitamin E, Calcium, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin A