Ready Action Plan for Detox

Ready, Set, Action Plan: Weekend Prep Days

Start by Sipping Water

Starting a detox isn't easy, especially not first thing after holiday celebrations. That's why we've got two bonus days of Action Plan prep built into the calendar: Over the weekend (January 1 and 2), use these tips to prepare for your 28-day plan.

On Saturday before your plan begins, start your day with hot water and fresh lemon juice. This can aid in the detoxification process you'll be following in the coming week. Make sure to drink at least 8 glasses of water a day. If you're a coffee drinker, start to wean off; swap one cup out for green or white tea.


Step 2
Check Out Your Kitchen

What foods can you share, give away, or toss that aren't part of the plan? (Hint: Most processed foods fall into this category.) What foods will tempt you and make it hard for you to stick to the plan (read: candy, cookies, soda)?

How fresh are your cooking oils and spices? If you don't remember when you purchased them, now's a good time to upgrade to fresher, healthier options. Remember, these changes aren't just for the next four weeks, but will hopefully become healthy habits for life.

Step 3
Shop for Food

Block out at least an hour (you don't want to be rushed) today to go to the grocery store with your Action Plan shopping list and purchase the things you'll want to have on hand, such as fresh fruits and vegetables, extra virgin olive oil, and organic, lean proteins. Because you'll be emphasizing fresh foods, you only need to shop for a few days at a time. Print the Shopping Lists



Step 4
Get the Right Gear


In the coming weeks, you'll be challenging yourself with new strength training and cardiovascular exercises. Our routines are perfect for beginners and don't require any technical equipment, but you should have clothing you feel comfortable moving around in, and a decent pair of sneakers.

Unless you plan on sticking to the treadmill all month, a few outfits you can wear on chilly winter walks and jogs will come in handy, as well. A pair of three- to five-pound hand weights is used for some Action Plan moves, or you can use full water bottles. Read More: The Best Walking Shoes


Step 5
Find an At-Home Sanctuary


Size up your home and select a quiet space that feels ideal for practicing meditation, yoga, deep breathing, and other stress-reducing techniques.

If you can't give up an entire room to a stress-relief practice, try making one corner more peaceful by setting up cushions, candles, and other objects that bring you comfort and calm.


Step 6
Cut Out More Caffeine


On Sunday -- the second and final day of detox prep -- go a little further and swap out another cup of coffee for herbal or green tea. Take notice of (and start to avoid) other sources of caffeine in your diet, such as soda and chocolate. Trust us, this will help transition you into the no-caffeine zone ahead!


Step 7
Think Ahead


When it comes to doing the Whole Living Action Plan, a little prep goes a long way. Don't let yourself get caught with no detox-friendly foods on hand and ready to eat.

Cook up some brown rice to keep in the fridge for meals, wash and ready fruits and veggies, and keep some nuts on hand for when you get hungry.


Step 8
Share the News


How public you are with the fact that you're doing this plan is up to you. Some people choose to keep it quiet, while others want to shout it from the rooftops. Decide who you will tell (sister, husband, colleague) and ask yourself why: Is it to enlist support and invite others to join you? To ask their approval? Remember, the decision to change your life is yours, but having the loving support of those you trust will help. And if you want to share it with even more people, blog about your experience with us!


Step 9
Reflect


Do some thinking and writing about what you want most out of this plan: Is it to lose weight? Reduce stress? Whether you're looking to pick up some healthy habits or overhaul mind and body, it's a good idea to know what your intention is -- it'll make you that much more likely to achieve it.

Step 10
Get Some Sleep


Starting a new health regimen (let alone a detox) is hard to do when you're tired. Make sure you get plenty of shut-eye tonight; maybe even take a delicious midday nap. Tomorrow's the first day of the rest of your life!

Read more at Wholeliving.com: Whole Living Action Plan 2011, Week 1: Pare Down and Purify

Week 1 Detox Grocery List

This list contains everything you need to make the 14 daily recipes from Weeks 1 and 2 of the Whole Living Action Plan; these are also the core ingredients of a cleansing detox meal plan free of common allergens and processed foods.

The following ingredients will make only the one featured recipe for each day. Refer to the Detox Dos and Don'ts list and the additional options in the Detox Recipes gallery for help choosing more foods and supplementing your shopping list.

(For Weeks 3 and 4, you have more freedom with what you can eat and are encouraged to create your own healthy meal plan.)

Week 1

Animal Protein
Boneless, skinless chicken breast, 8 oz.
Wild skinless salmon fillets, 4 6-oz.

Produce
Baby arugula, 3 cups (11/2 oz.)
Collard leaves, 1 cup
Baby bok choy, 2 heads
Red cabbage, 1 small head
Shiitake mushrooms, 2 oz. (about 4)
Carrots, 2 medium
Celery, 1 stalk
Scallion, 1
Golden or red beets, 1 pound (about 6 medium)
Sweet potato, 1 large
Red onions, 2 medium
Yellow onion, 1/2
Garlic 1 clove
Fresh ginger, 1 3-inch piece
Fruit, such as mango, grapes, plums, and citrus, 4 cups sliced
Avocado, 1
Lime, 1
Lemon, 1
Fresh mint, 1/4 cup chopped, plus leaves for garnish
Fresh cilantro, 2 tablespoons chopped, plus leaves for garnish

Frozen Items
Frozen mixed berries, 2 cups (9 oz.)

Grains, Legumes, and Seeds
Millet, 1/4 cup
Black beans, one 15-oz. can
Dried lentils (such as French green or black beluga), 6 oz. (3/4 cup)
Green lentils, 1 cup
Sunflower seeds, 2 tablespoons

Pantry Items
Low-sodium chicken stock, 4 cups
Pomegranate juice, 1 cup unsweetened
Almond butter, 1/2 cup
Applesauce, 1/2 cup unsweetened
Coconut flakes, 1/4 cup unsweetened
Tahini, 1/4 cup
Honey, 1 tablespoon plus 2 teaspoons
Extra-virgin olive oil, 6 tablespoons plus 2 teaspoons
Apple-cider vinegar, 3 tablespoons
Red-wine vinegar, 2 tablespoons

Dried Herbs and Spices
Bay leaf, 1
Coriander seeds, 11/2 teaspoons whole seeds or 1 teaspoon ground
Freshly ground black pepper
Coarse salt

From Whole Living

Read more at Wholeliving.com: Action Plan Shopping Lists: Weeks 1 and 2

Millet Bowl with Black Beans and Vegetables

Millet Bowl with Black Beans and Vegetables

Want more menu options? These recipes have all been approved for Week 1 of the 2011 Whole Living Action Plan mini-meal detox: They contain no dairy, gluten, corn, soy, peanuts, preservatives, or processed sugars -- and they're tested in our Whole Living kitchen, so we know they taste good, too. Make sure your animal protein is organic and hormone-free, or choose from our vegetarian options.

This hearty meal is full of clean, flavorful ingredients. With no gluten, dairy, soy, meat, or added sugar, it's the perfect detox food. Fresh ginger and apple cider vinegar lend plenty of flavor to this nutrient-rich bowl of millet, black beans, shiitake mushrooms, and bok choy.

This hearty meal is full of clean, flavorful ingredients. With no gluten, dairy, soy, meat, or added sugar, it's the perfect detox food.

Ingredients

Serves 2

• MILLET
• 1/4 cup millet
• One 15-ounce can black beans, drained and rinsed
• 2 tablespoons minced fresh ginger
• Kosher salt
• 1 cup water
• VEGETABLES
• 4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
• 1 medium carrot, peeled and cut into 1/4-inch-thick rounds
• 2 baby bok choy, halved
• 1/2 cup shredded red cabbage
• 1 scallion, thinly sliced
• Freshly ground black pepper
• 2 tablespoons toasted sunflower seeds
• DRESSING
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons apple-cider vinegar

Directions

1. Place millet, black beans, and ginger in a small saucepan. Add 1/2 teaspoon salt and water. Bring to a boil, stir once, then reduce heat and simmer, covered, for 25 minutes. Allow to rest for 10 minutes, then fluff with a fork.
2. Steam shiitakes in a steamer over boiling water, covered, for 3 minutes. Add carrots and bok choy and steam 4 to 6 minutes more. Remove steamer from heat.
3. In a small bowl, whisk together oil and vinegar to make dressing. Season with a dash of salt.
4. Transfer millet to bowls and garnish with steamed and remaining raw vegetables. Season to taste with salt and pepper. Pour dressing over top and sprinkle with sunflower seeds.

Read more at Wholeliving.com: Millet Bowl with Black Beans and Vegetables

Action Plan, Week 1: Detox Recipes Applesauce-Sweetened Tahini over Fresh Fruit

Applesauce-Sweetened Tahini over Fresh Fruit

This fruit salad, perfect for any time of day, gets a bit of added sweetness from honey and toasted coconut. Tahini and coconut give classic fruit salad an exotic twist. Mango, grapes, and citrus fruit work well here, but you can also use any fruit that's in season.

Ingredients

Serves 4

• 1/4 cup tahini
• 1/2 cup unsweetened applesauce
• 1 tablespoon honey
• 2 tablespoons water
• 4 cups sliced fruit, such as mango, black grapes, plums, and citrus
• 1/4 cup toasted, unsweetened coconut flakes

Directions

1. Combine tahini, applesauce, honey, and water in a food processor. Pulse until smooth. Arrange fruit in serving bowls. Drizzle with tahini sauce and top with toasted coconut.

Lentils with Ginger, Golden Beets, and Herbs

http://www.wholeliving.com/photogallery/action-plan-week-1-recipes#slide_3

Lentils with Ginger, Golden Beets, and Herbs

Lentils are enlivened by coriander, ginger, mint, and cilantro. Sweet beets add lots of minerals. This meal should make about six servings, so portion it out right away to avoid overeating. Lentils are enlivened by coriander, ginger, mint, and cilantro. Sweet beets add lots of minerals.

Ingredients

Serves 6

• 1 pound (about 6 medium) trimmed golden or red beets
• 1/2 cup water
• 1 teaspoon coarse salt
• 1 tablespoon plus 1 teaspoon extra-virgin olive oil
• 3/4 cup (6 ounces) dried lentils, such as French green or black beluga
• 6 thin slices fresh ginger plus 1 teaspoon finely grated
• 1/4 medium red onion, finely diced (1/2 cup)
• 2 tablespoons red-wine vinegar
• 2 teaspoons honey
• 1 1/2 teaspoons whole coriander seeds, toasted and ground, or 1 teaspoon ground
• Freshly ground pepper
• 1/4 cup coarsely chopped fresh mint, plus leaves for garnish
• 2 tablespoons coarsely chopped fresh cilantro, plus leaves for garnish

Directions

1. Preheat oven to 375 degrees. Place beets, water, and 1/4 teaspoon salt in a baking dish. Cover with parchment, then foil, and bake until beets are tender when pierced with the tip of a small knife, 45 to 55 minutes. Let stand until cool enough to handle. Peel and quarter beets, and place in a small bowl. Toss with 1 teaspoon oil.
2. Combine lentils and sliced ginger in a medium saucepan, and cover with water by 2 inches. Bring to a boil. Reduce heat, and simmer gently. Cook, stirring occasionally, until lentils are tender, about 20 minutes. Drain; discard ginger. Transfer to a large bowl, and stir in 1/2 teaspoon salt.
3. Combine remaining teaspoon salt and the grated ginger, onion, vinegar, and honey, and let stand for 15 minutes. Whisk in remaining tablespoon oil and the coriander. Pour over lentils, and toss to coat. Season with pepper. Stir in chopped mint and cilantro. Arrange beet wedges on top of lentils. Garnish with herbs, and serve immediately.

Read more at Wholeliving.com: Lentils with Ginger, Golden Beets, and Herbs

Almond Chicken Soup

http://www.wholeliving.com/recipe/almond-chicken-soup-with-sweet-potato-collards-and-ginger?backto=true&backtourl=/photogallery/action-plan-week-1-recipes#slide_4

Almond Chicken Soup with Sweet Potato, Collards, and Ginger

Sweet potato and almond butter give this soup a creamy, decadent texture. Sweet potato and almond butter give this soup a creamy, decadent texture.

Ingredients

Serves 4

• 4 cups chicken stock
• 1/2 yellow onion, diced
• 1 minced garlic clove
• 1 large sweet potato, peeled and diced (2 cups)
• 8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
• 1/2 cup smooth almond butter
• 1 cup collard leaves, coarsely chopped
• 2 tablespoons minced fresh ginger
• Coarse salt and freshly ground black pepper
• 1 lime, cut into wedges

Directions

1. Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.
2. In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper.
3. Ladle the soup into bowls, and squeeze with lime wedge.
   

Read more at Wholeliving.com: Almond Chicken Soup with Sweet Potato, Collards, and Ginger

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Avocado and Lime

Avocado and Lime

• 

Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime.

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Wild Salmon with Lentils and Arugula

Wild Salmon with Lentils and Arugula

Omega-3 fatty acids, found in oily fish like salmon and sardines, can help you beat back the winter blues. During the first week of detox, split each serving into two, or eat the salmon and lentils a few hours apart. Vitamin D-rich foods, like salmon, tuna, egg yolks, and fortified dairy, play a key role in beating the winter blues.

Ingredients

Serves 4

• 1 medium red onion, diced
• 1 carrot, peeled and diced
• 1 stalk celery, diced
• 1 bay leaf
• 1 cup green lentils
• Kosher salt and freshly ground black pepper
• 2 tablespoons extra-virgin olive oil, plus more for drizzling
• 1 tablespoon fresh lemon juice
• 3 cups baby arugula (1 1/2 oz.)
• 4 6-oz. fillets wild salmon, skinless

Directions

1. In a medium pot, bring onion, carrot, celery, bay leaf, and lentils to a boil. Reduce to a simmer and cook until lentils are tender, about 25 minutes. Drain. Season with salt and pepper. Add olive oil and lemon juice. Stir in arugula and cover to keep warm. Meanwhile, heat oven to 375 degrees. Arrange fillets in a baking dish. Drizzle with olive oil and season with salt and pepper. Cover with foil and bake until cooked through, about 16 to 18 minutes. Serve with lentils and squeeze with lemon juice.
2. 
   

Read more at Wholeliving.com: Wild Salmon with Lentils and Arugula

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Quinoa Salad with Toasted Almonds

Quinoa Salad With Toasted Almonds

Quinoa, which is used like a grain but is really a seed, can be found at natural foods stores and many supermarkets.

368 calories; 11 g protein; 19 g fat; 44 g carb; 7 g fiber.

Prep: 15 minutes
Total: 35 minutes

Ingredients

Makes 2 Servings

• 1/4 cup slivered almonds
• 1/2 cup (3 ounces) quinoa
• 4 teaspoons olive oil
• 1 yellow bell pepper, ribs and seeds discarded, cut into 1/2-inch chunks
• 2 garlic cloves, minced
• 2 scallions, thinly sliced
• 1/8 teaspoon red-pepper flakes
• 1 teaspoon chopped fresh thyme, plus more for garnish (optional)
• 1/4 teaspoon coarse salt
• 1 medium zucchini, halved lengthwise and sliced 1/2-inch thick
• 1 large celery stalk, diced
• 1 lime, halved

Directions

1. Preheat oven to 350 degrees. Toast almonds until crisp, lightly browned, and fragrant, about 7 minutes. Remove from oven and set aside. Meanwhile, place quinoa in a fine sieve and rinse under cold running water until the water runs clear; drain well.
2. In a medium saucepan, heat 2 teaspoons olive oil over medium heat. Add yellow pepper, garlic, scallions, and red-pepper flakes; cook until the pepper is crisp-tender, about 5 minutes.
3. Stir in quinoa, thyme, 1 cup water, and 1/4 teaspoon salt. Bring to a boil, reduce to a simmer, cover, and cook 7 minutes. Stir in zucchini, cover, and cook until quinoa is tender but not mushy, 5 to 8 minutes longer. Remove the saucepan from heat.
4. Stir in celery, almonds, and remaining 2 teaspoons oil, season with salt, and fluff with a fork. Cool to room temperature before packing into two containers and refrigerating. When ready to eat, squeeze lime over salad, if desired. Serve with additional lime wedge and thyme, if desired.

From Body+Soul, March 2006

Read more at Wholeliving.com: Quinoa Salad With Toasted Almonds

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Two Bean Vegetarian Chili

Two-Bean Vegetarian Chili

Because they're high in soluble fiber, beans can help lower cholesterol. We like the black-bean and chickpea combination, but feel free to use your favorites.

Ingredients

Serves 4

• 1 tablespoon olive oil
• 1 large onion, coarsely chopped
• 3 cloves garlic, minced
• 1 pound butternut squash, peeled, seeded, and cut into 1/2-inch chunks
• 1 red bell pepper, ribs and seeds removed, cut into 1-inch chunks
• 1/4 teaspoon chipotle chile powder
• Coarse salt and ground pepper
• 1 can (14. 5 ounces) stewed tomatoes in juice
• 1 can (19 ounces) chickpeas, drained and rinsed
• 1 can (19 ounces) black beans, drained and rinsed
• 1/2 cup chopped cilantro
• Lime wedges for serving

Directions

1. In a Dutch oven or 5-quart saucepan with a lid, heat oil over medium. Add onion and garlic and cook, stirring occasionally, until tender, 5 to 7 minutes. Add squash, bell pepper, and chile powder; season with salt and pepper and cook, stirring 1 minute. Add 1/2 cup water. Cover and simmer until vegetables are crisp-tender, about 7 minutes.
2. Stir in tomatoes and their juice, breaking them up with a spoon; add chickpeas, black beans, 1/4 cup cilantro, and 1/2 cup water. Bring to a boil. Reduce to a simmer, partially cover, and cook until lightly thickened, about 20 minutes.
3. Season with salt and pepper. Stir in remaining cilantro and spoon into serving bowls. Serve with lime wedges.

From Body+Soul

Read more at Wholeliving.com: Two-Bean Vegetarian Chili
Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Gigante Beans

Gigante Beans

You'll find gigante beans in Mediterranean stores or at specialty food markets. If they aren't available, substitute a white bean such as Great Northern or flageolets. Beans are a good source of fiber and protein.

Per serving: 182 calories; 4 g protein; 14 g fat; 12 g carb; 4 g fiber.

Prep: 20 Minutes Total: 2 hours 45 minutes, plus soaking

Ingredients

Serves 8

• 3/4 cup dried gigante beans
• 2 bay leaves
• Coarse salt and ground pepper
• 1/2 cup extra-virgin olive oil
• 1 small onion, cut into 1/4-inch dice (3/4 cup)
• 1 large carrot, peeled and cut into 1/4-inch dice (3/4 cup)
• 1 large stalk celery, cut into 1/4-inch dice
• 1 large garlic clove, chopped
• 3/4 teaspoon anise seed
• 1/2 teaspoon red pepper flakes
• 1 1/2 teaspoons grated lemon zest, (from 1 lemon)
• 1 1/2 teaspoons chopped fresh thyme
• 3/4 cup parsley, chopped

Directions

1. Using a strainer, rinse beans. Place rinsed beans in a medium bowl, cover with water, and soak overnight.
2. Drain beans and rinse; put beans in a medium pot and cover with 6 inches of water. Add bay leaves and bring to a boil, skimming any foam that rises to the surface. Reduce heat to low and simmer 1 1/2 to 2 hours or until beans are tender. Season with salt and cook an additional 5 minutes. Drain beans and discard bay leaves.
3. Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot, and celery, season with salt and pepper, and stir frequently until vegetables are tender, about 10 minutes. Add garlic, anise seed, red pepper flakes, and lemon zest and cook for 1 minute.
4. Add beans and thyme to vegetables and cook for 10 minutes. Taste and adjust seasoning if necessary. Cool. Toss with parsley just before serving.

From Body+Soul, November/December 2006

Read more at Wholeliving.com: Gigante Beans

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Spinach Salad with Pomeranate and Avocado

Spinach Salad with Pomegranate and Avocado

The sunflower seeds and spinach in this salad are top-notch sources of magnesium, which enables your body to create the feel-good neurotransmitter dopamine. The avocado's vitamin B6 produces serotonin, a calming neurotransmitter.

Ingredients

Serves 6

• 1 pomegranate
• 1/4 cup fresh lemon juice
• 1 teaspoon Dijon mustard
• 2 tablespoons olive oil
• Coarse salt and ground pepper
• 2 bunches flat leaf spinach, stems trimmed, well washed and dried
• 2 tablespoons roasted, hulled sunflower seeds
• 1 Hass avocado

Directions

1. Halve pomegranate lengthwise and seed. Working in a bowl of cold water, use your hands to separate seeds from membrane. Membrane will float to the top; discard. Scoop out pomegranate seeds and pat dry.
2. In a large bowl, whisk together 3 tablespoons lemon juice, mustard, and oil; season with salt and pepper. Toss spinach, sunflower seeds, and pomegranate seeds with dressing in bowl. Transfer to a serving platter.
3. Halve avocado and remove pit. Scoop out flesh and thinly slice lengthwise; drizzle with remaining lemon juice. Transfer to plate and arrange salad on top. Serve immediately.

Read more at Wholeliving.com: Spinach Salad with Pomegranate and Avocado
Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Cold Soba-Noodle Salad with Chicken, Peppers, and Cucumber

Cold Soba-Noodle Salad with Chicken, Peppers, and Cucumber

Combine organic chicken with quick-cooking noodles, raw veggies, and a stir-together sauce. Look for soba noodles made from 100 percent buckwheat, which is gluten-free. And, if you can't stand the heat... Let someone else roast the chicken, then combine it with quick-cooking noodles, raw veggies, and a stir-together sauce.

Prep: 25 minutes
Total: 25 minutes

Ingredients

Serves 4

• Coarse salt and ground pepper
• 8 ounces soba (Japanese buckwheat noodles)
• 2 tablespoons vegetable oil, such as safflower
• 1 teaspoon toasted sesame oil
• 2 tablespoons fresh lime juice, plus lime wedges, for serving
• 2 tablespoons rice vinegar
• 2 bell peppers (ribs and seeds removed), thinly sliced
• 1 cup torn fresh basil leaves
• 1 English cucumber, peeled, halved lengthwise, seeded, and thinly sliced
• 1 rotisserie chicken, skin and bones removed, meat shredded (about 4 cups)

Directions

1. In a large pot of boiling salted water, cook noodles until al dente; drain, and rinse with cold water. Set aside.
2. In a large bowl, whisk together oils, lime juice, and vinegar; season dressing with salt and pepper to taste.
3. Add bell peppers, basil, cucumber, chicken, and noodles to bowl; toss with dressing. Serve noodle salad with lime wedges.

From Everyday Food, July/August 2008

Read more at Marthastewart.com: Cold Soba-Noodle Salad with Chicken, Peppers, and Cucumber - Martha Stewart Recipes

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Spicy Cauliflower

Everyday cauliflower gets a flavorful kick from cumin and mustard seeds, ginger, garlic, and chiles. Cooked chickpeas add 3 grams of protein per serving.

Ingredients

Serves 4

• 3 tablespoons grapeseed oil
• 3/4 teaspoon whole cumin seeds
• 1 1/2 teaspoons whole mustard seeds
• 1 large onion, thinly sliced (about 3 cups)
• 1/4 cup finely shredded peeled ginger
• 5 cloves garlic, very thinly sliced
• 1 1/2 teaspoons kosher salt
• 1 medium head cauliflower (about 2 pounds), cut into large florets
• 3/4 cup water
• 1 cup cooked chickpeas
• 1-2 small red chiles, thinly sliced, seeds removed for less heat

Directions

1. Heat 1 tablespoon of the oil over high heat in a large skillet. Add spices and cook until fragrant and golden, 30 seconds to 1 minute. Stir in the onion, 3 tablespoons ginger, 3 tablespoons garlic, and 3/4 teaspoon salt. Cook until onions are tender and golden at the edges, 4 to 6 minutes. Remove from pan and set aside.
2. Wash and dry pan and return to medium-high heat. Add 1 tablespoon oil; heat until shimmering. Add half the cauliflower and brown on one side, 3 to 5 minutes. Remove from pan, and repeat with remaining oil, cauliflower, ginger, and garlic.
3. Combine batches of cauliflower in pan. Add water and remaining salt. Bring to a simmer, cover, and cook until tender, 5 to 7 minutes. Stir in chickpeas and chiles; cook uncovered until chickpeas are heated through and liquid is gone, about 3 minutes.
4. Stir in onions and serve.

From Body+Soul, April 2010

Read more at Wholeliving.com: Spicy Cauliflower

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Shaved Parsnip Salad

Shaved Parsnip Salad

A surprisingly good source of vitamin C, raw parsnips have slightly more of the antioxidant than their cooked counterparts.

Prep: 10 minutes
Total: 10 minutes

Ingredients

Serves 8

• 2 tablespoons sherry vinegar
• 3 tablespoons extra virgin olive oil
• Coarse salt and freshly ground pepper
• 2 hearts of romaine, cut into bite-size pieces
• 3 parsnips (about 8 ounces), peeled and shaved very thinly (on a mandolin or with a vegetable peeler)
• 4 medjool or 6 regular dates, pitted and cut into 1/2 inch pieces

Directions

1. Whisk together vinegar and oil; season with salt and pepper.
2. Toss parsnips, lettuce, and dates. Drizzle with dressing. Season with salt and pepper.

From Body+Soul, November 2009

Read more at Wholeliving.com: Shaved Parsnip Salad

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Delicata Squash Salad with Kale and Cranberry Beans

Delicata Squash Salad with Kale and Cranberry Beans

Delicata squash is tossed with kale, cranberry beans, and a tangy balsamic dressing in this hearty salad. Compounds in kale prompt the liver to release enzymes that may fight cancer.

Ingredients

Serves 4

• 2 medium delicata squashes (about 2 pounds), halved lengthwise and seeded
• 1 tablespoon plus 1 teaspoon extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 2 tablespoons honey
• 1/2 bunch kale (5 ounces), large stems removed, cut into 1-inch pieces
• 1 large shallot, finely chopped
• 1 garlic clove, minced
• 1 tablespoon red-wine vinegar
• 1 teaspoon coarse salt
• Freshly ground pepper
• 1 can (15 ounces) cranberry or cannellini beans, drained and rinsed

Directions

1. Preheat oven to 400 degrees. Cut squashes into 1/2-inch-thick semicircles. Toss with 1 teaspoon oil, and spread onto a parchment-lined baking sheet. Bake until just tender, 15 to 18 minutes. Mix together balsamic vinegar and honey. Brush some of the mixture onto squash slices; reserve remaining mixture. Bake for 5 minutes more.
2. Meanwhile, place kale in a large bowl. Heat remaining tablespoon oil in a small saucepan over medium heat. Add shallot and garlic, and cook until slightly softened, about 4 minutes. Add red-wine vinegar and remaining vinegar-honey mixture to saucepan, and bring to a boil. Immediately pour hot dressing over kale, and sprinkle with salt. Season with pepper. Add squash and beans. Cover with plastic, and let stand for 5 minutes. Toss until kale wilts slightly. Serve warm or at room temperature.

From Martha Stewart Living, October 2009

Read more at Wholeliving.com: Delicata Squash Salad with Kale and Cranberry Beans

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Salmon with Herbed Mustard Sauce

Salmon with Herbed Mustard Sauce

A natural affinity exists between salmon and mustard. In this sauce, fresh lemon juice and herbs temper the heat of the mustard, but its flavor remains strong enough to stand up to the salmon. The recipe calls for broiling the fish. If, like Dr. Andrew Weil, you prefer to grill when possible, heat a grill to medium, season the salmon as in step 2, place it skin-side down on the grill, and cook, covered, for 8 to 9 minutes.

Per serving: 328 calories; 41 g protein; 16 g fat; 5 g carbs; 1 g fiber.

Prep: 10 minutes
Total: 20 minutes

Ingredients

Serves 4

• 4 salmon fillets , about 6 ounces each
• 4 tablespoons fresh lemon juice
• Coarse salt and ground pepper
• 1/2 cup Dijon mustard
• 1 teaspoon extra-virgin olive oil
• 3 tablespoons chopped fresh dill
• 3 tablespoons chopped fresh basil

Directions

1. Heat broiler with rack 4 inches from the heat.
2. Rinse salmon and pat dry with paper towels. Place salmon on a broiler pan and drizzle 2 tablespoons of lemon juice over the top. Season with salt and pepper. Broil until salmon is just cooked but still moist, 8 to 9 minutes. Remove the salmon's skin.
3. Meanwhile in a medium bowl, stir together the mustard, remaining 2 tablespoons lemon juice, oil, dill, and basil. Spoon the sauce over the salmon and serve immediately.

From Body+Soul, October 2006

Read more at Wholeliving.com: Salmon with Herbed Mustard SauceRead more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Grilled Salmon with Spicy Honey-Basil Sauce

Grilled Salmon with Spicy Honey-Basil Sauce

Cook this grilled salmon with spicy honey-basil sauce on the backyard grill or under the broiler for a quick and easy dinner. Cook salmon that's 1/2 to 3/4 inch thick for 5 to 8 minutes total; cook salmon that's 1 to 1 1/2 inches thick for 8 to 12 minutes total. When broiling, keep fish 4 inches from flame. You can buy salmon as fillets or as steaks. Skin on the fillets comes off easily after cooking. Aficionados consider king (aka chinook), sockeye (aka red), and coho (aka silver) to be the tastiest types of salmon.

Per serving: 253 calories; 27 g protein; 14 g fat; 4 g carbs; 1 g fiber

Ingredients

• 2 tablespoons pine nuts, toasted
• 1 tablespoon honey
• 2 tablespoons fresh lemon juice
• 1/4 cup olive oil
• 1/2 cup packed fresh basil
• 2 cloves garlic, minced
• 1 small red chile or 1 medium jalapeno, chopped (include the seeds if you like it spicy)
• 4 skinless salmon fillets, 4 ounces each
• 1/4 cup red bell pepper, diced
• 1/4 cup yellow bell pepper, diced
• 1/4 cup watercress leaves, chopped
• 1 tablespoon balsamic vinegar
• 1 tablespoon olive oil
• Salt and ground white pepper, to taste

Directions

1. Place pine nuts, honey, lemon juice, 1/4 cup olive oil, basil, garlic, and chile in a blender and process until the mixture is pureed. Spoon the sauce over the salmon, and turn to coat. Cover and refrigerate overnight or for at least 4 hours, turning twice.
2. Place bell peppers and watercress in a bowl. Toss with vinegar and 1 tablespoon olive oil. Cover and refrigerate while the salmon cooks.
3. Oil the grill rack and preheat the grill to medium-high. Remove the salmon from the marinade, reserving the marinade. Sprinkle the salmon with salt and pepper on both sides.
4. Place the salmon on the grill rack and grill until opaque throughout, 4 to 6 minutes on each side. Brush occasionally with reserved marinade. Garnish with bell pepper and watercress mixture before serving.

From Body+Soul, June 2005

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Roasted Shitakes and Pacific Cod

Roasted Shitakes and Pacific Cod

Pacific cod makes a good environmental choice. Pacific halibut also works, but you may need to reduce the cooking time.

Ingredients

Serves 4

• 2 pounds shiitake mushrooms, stems removed, halved if large
• 4 tablespoons olive oil
• 4 sprigs fresh rosemary Coarse salt and ground pepper
• 4 Pacific cod or halibut fillets (6 to 8 ounces each)
• 1 tablespoon fresh lemon juice
• 1 tablespoon Dijon mustard
• 2 tablespoons finely chopped parsley

Directions

1. Preheat oven to 450. On a large rimmed baking sheet, toss mushrooms with 2 tablespoons olive oil and rosemary; season with salt and pepper. Roast until tender and browned, tossing occasionally, about 15 minutes.
2. Push mushrooms to sides of pan; place cod in center and season with salt and pepper. Roast until opaque throughout, 8 to 10 minutes.
3. Meanwhile, in a small bowl, whisk together remaining oil, lemon juice, mustard, and parsley; season with salt and pepper. Serve with cod.

From Body+Soul, October 2008

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Pot-au-Feu

Pot-au-Feu

Pot-au-feu fills the kitchen with the unmistakable aroma of simmering root vegetables. Almost any combination of meat and vegetables can be used, but aim for lean, flavorful cuts of meat and vegetables such as carrots and parsnips that make the broth extra sweet. This dish also makes the perfect leftover lunch or snack. Cold months are perfect for pot-au-feu, which means "pot on fire" in French.

Ingredients

Serves 4

• 1 pound beef tenderloin, trimmed of fat and cut into 1/4-inch-thick slices
• 6 cups Chicken Stock, or low-sodium canned
• 2 medium carrots, peeled, sliced crosswise 1/2 inch thick on the diagonal, and quartered
• 1 small rutabaga (about 1 pound), peeled, sliced crosswise 1/2 inch thick on the diagonal, and quartered
• 2 parsnips, pared, sliced crosswise 1/2 inch thick on the diagonal, and quartered
• 1 large leek, white part only, quartered
• 2 celery stalks, peeled, sliced crosswise 1/2 inch thick on the diagonal, and quartered
• Kosher salt and freshly ground black pepper
• 1 sprig of fresh thyme
• 1 sprig of fresh rosemary
• 1 sprig of fresh parsley

Directions

1. In a large, heavy stockpot over medium heat, brown the meat. Add the chicken stock, vegetables, and herbs and bring to a simmer, about 20 to 30 minutes, until the vegetables are fork-tender. Raise the heat if necessary to maintain the simmer.
2. Using a slotted spoon, remove the meat to a cutting board. Spoon the vegetables among 4 large shallow bowls. Ladle some broth into each bowl. Slice the meat into 8 slices and spoon 2 slices into each bowl.

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Pumpkin with White Beans

Pumpkin with White Beans

This decadent dish, flavored with paprika, serrano chile, tomato paste, and cilantro, will add flair -- and fiber -- to any menu.

Ingredients

Serves 6

• 8 ounces dry white beans (about 1 1/3 cups)
• 4 teaspoons extra-virgin olive oil
• 1 large onion, minced (about 2 cups)
• 1 tablespoon garlic, minced
• 1 serrano chile, sliced
• Kosher salt
• 1/4 teaspoon hot or sweet paprika
• 1 tablespoon tomato paste
• 3 cups chicken stock (or water)
• 15 sprigs cilantro
• 1/2 small sugar pumpkin (peeled, seeded, and cut into 1-inch chunks)

Directions

1. Place beans in a medium saucepan and cover by about 2 inches of water. Bring to a boil; remove from heat and let stand for 1 hour. Drain and rinse.
2. In a stockpot over medium-high heat, warm olive oil. Add onion, garlic, serrano chile, and 1/4 tsp. kosher salt. Saute until onion is translucent, about 5 minutes. Stir in hot or sweet paprika and tomato paste; cook for 1 minute. Add beans, chicken stock or water, and cilantro. Bring to a boil. Reduce heat to low and simmer, partially covered, for about 35 minutes.
3. Peel, seed, and cut half small sugar pumpkin. Add pumpkin to bean mixture, plus additional stock or water to cover, and simmer, partially covered, until tender, about 25 minutes more. Remove and discard cilantro. Serve immediately.

From Whole Living, October 2010

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Grilled Chicken with Mint and Radish Salad

Grilled Chicken with Mint and Radish Salad

Lime juice and olive oil dress the salad greens, echoing the chicken's marinade and tying the dish's flavors together with minimal calories.

Ingredients

Serves 4

• 4 boneless, skinless chicken breast halves (8 ounces each), gently pounded to an even thickness
• 1/4 cup extra-virgin olive oil, plus 1 teaspoon for drizzling
• 1/4 cup lime juice (from 4 limes), plus 1 teaspoon for drizzling
• 2 garlic cloves, minced
• 3 cups tender greens, such as mache or baby lettuces
• 1 cup fresh mint
• 4 radishes, very thinly sliced
• 1/4 teaspoon coarse salt
• Freshly ground pepper
• Lime wedges, for serving

Directions

1. Combine chicken, oil, lime juice, and garlic in a bowl. Refrigerate for 30 minutes. Preheat a grill or grill pan to high. Grill chicken until cooked through, about 4 minutes per side.
2. Combine greens, mint, and radishes. Sprinkle with salt, season with pepper, and drizzle with oil and lime juice. Serve with chicken and lime wedges.

From Martha Stewart Living, September 2009

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Sweet Potato with Coconut, Pomegranate, and Lime

Sweet Potato with Coconut, Pomegranate, and Lime

Add tropical flavor to a nutrient-rich sweet potato by topping it with cilantro, coconut flakes, and pomegranate seeds.

Ingredients

Serves 4

• 4 sweet potatoes
• 1/2 cup light coconut milk
• 1/4 toasted unsweetened coconut flakes
• 2 tablespoons chopped cilantro
• 1 cup pomegranate seeds
• Kosher salt
• Lime wedges

Directions

1. Heat oven to 400 degrees. Arrange 4 sweet potatoes, pricked with a fork, on rimmed baking sheet and roast until tender, about 45 minutes. Let cool slightly.
2. Slice tops and mash sweet potatoes with a fork. Divide light coconut milk, toasted unsweetened coconut flakes, chopped cilantro, and pomegranate seeds among sweet potatoes. Season with kosher salt. Garnish with additional sprigs of cilantro and serve with lime wedges.

From Whole Living, December 2010

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