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.
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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

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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

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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

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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.

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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

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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

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