Walnut Raspberry Salad

with Raspberry Vinaigrette

California Walnuts
FOR THE BEST SIMPLE SALADS EVER
For flavor, texture and heart-healthy* goodness, toss in chopped
or toasted California walnuts. For these recipes and more visit
Walnuts.org

Per one ounce serving. So Simple. So Good.™

*Heart-Check food certification does not apply to recipes unless expressly stated. See heartcheckmark.org/guidelines. Supportive but not conclusive research
shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce
the risk of coronary heart disease. (FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including
2.5g of alpha-linolenic acid – the plant-based omega-3.

Romaine Salad with Walnuts and Beets Lemony Zucchini Salad with Walnuts Kale, Apple, Pancetta and Walnut Salad
 ®

NEW
IDEAS
FOR YOUR
INSTANT POT
& AIR FRYER
p. 56

CRISPY
SQUASH
RINGS
WITH
HERB DIP
P. 86

TM

106 DELICIOUS
& SMART DISHES

ALL-IN-ONE
CHOPPED
SALADS
P. 18

COOK ONCE,
EAT
ALL WEEK
P. 48

2018
BHG.com
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 GET STARTED TODAY AT
MAGAZINE-ADVISERS.COM
 STARTING AND New, sometimes conflicting (and
oftentimes inconclusive) studies advise
MAINTAINING
what we should eat, how we should
A HEALTHY move, and how much sleep our bodies
LIFESTYLE AMONG require for peak health. But “healthy”
CHANGING TRENDS, is a subjective word that can mean
INFORMATION, different things for different people.
AND RESEARCH IS Here are some tips for navigating
NOTORIOUSLY the big picture in an ever-shifting
CHALLENGING. sea of advice.
 DO YOUR RESEARCH MAKE A PLAN SEE A PROFESSIONAL
START The internet and social media are Be selective and take Be wary of health and wellness

HERE fraught with get-fit-quick schemes,

supplements, and unsubstantiated or
unsourced writing. If you’re basing your
your time with lifestyle
changes—you can only
focus on so much at one
health decisions on secondhand research time. Once you’ve worked
results, make a note of who funded the original studies. If toward meeting a goal (say,
research was funded by a company that could benefit from getting more sleep), work
a certain outcome, dig a bit deeper. Large-scale, longitudinal on your next health goal,
studies funded by a third party provide more accurate, setting a realistic timeline
objective results. to get there.
advice that suggests taking
artificial supplements
(without clear substantiated
research to support them) or
eliminating entire food groups.
Before you make an extreme
lifestyle change, chat with
your doctor about your plans
and goals.

AN EXTREME, ALL-OR-NOTHING
REGIMEN CAN POTENTIALLY SAY NO TO PROCESSED
MORE OFTEN  Cut back on
DERAIL YOUR HEALTH GOALS packaged convenience foods
and foods made with artificial
BEFORE YOU GET PAST DAY ONE. ingredients. Try to stick to

MAKE GRADUAL CHANGES unprocessed whole foods—fresh

fruits and veggies, lean proteins,

THAT GET YOU CLOSER whole grains—and food made

with real ingredients.

CUT YOUR MEAT INTAKE 

 Sources Eat meat-free one
DRINK MORE night per week for your
health, budget, and the
environment. Stretch ground
meat in burgers, tacos, and
ELSE  pasta sauces by using half
the amount of meat and
supplementing with chopped
mushrooms and/or veggies.
The meat will help flavor
the veggies during browning,
and the veggies will add
come from added sugars. more texture and fiber.

 Sleep deprivation and stress negatively affect both mental

of sleep per night for adults. Recent research suggests getting 6 or

While a nightly glass of wine can do
your heart some good, most booze concentration, memory, and immune system. Combat stress with exercise,
provides little nutritional value. meditation, vacation, and eating foods that positively affect your mood.

FAST & HEALTHY \ 5

 Research suggests people who report
higher stress see a greater increase in
body mass index (BMI) over time and a
A MAGNESIUM
spike in stress-induced inflammation. Eat DEFICIENCY CAN
LEAD TO ANXIETY
whole ingredients that positively affect (AND INSOMNIA).
Eat almonds, sunflower seeds,
your mood, and cut out foods that may bananas, spinach, beans,
and cashews to hit your
recommended daily target
exacerbate the side effects of stress. (310–320 mg for women;
400–420 mg for men).

ZINC PLAYS A
PART IN HOW
STRESS YOUR BRAIN AND
STAT ADAPTOGENS BODY RESPOND
TO STRESS.
Adaptogens are buzzy natural supplements
Low zinc levels have been
popping up in juices, smoothies, and ground
linked to irritability, lethargy,
powders. Their names—Moon Juice, Sun
and depression. Include
Potion—are mystical and intriguing, but the chicken, yogurt, oysters, beef,
alleged health benefits (stress relief, an pork, chickpeas, and Swiss
immune system boost, a healthy digestive cheese in your diet to hit the
system, and more) from these plant-, herb-, recommended daily allowance
and mushroom-base supplements have yet to of zinc (8 mg for women;
be proven by reliable research. 11 mg for men).

OF AMERICANS SAY LACK OF SLEEP AFFECTS YOUR BRAIN’S ABILITY TO

THEY OVEREAT OR EAT REGULATE YOUR EMOTIONAL RESPONSES. Meanwhile, elevated
UNHEALTHY FOODS cortisol (aka the "stress hormone") levels and heart rate can prevent restful sleep.
TO MANAGE STRESS.
6 | FAST & HEALTHY
 STRESS OF AMERICANS SKIPPED A Eating meals and snacks on a
regular schedule—and including

STAT MEAL IN THE LAST MONTH protein and good fats in your
diet—will help keep blood sugar
BECAUSE OF STRESS. levels and hormones balanced.

When you follow a DARK PURPLE FRUITS & VEGGIES 
Dark berries, cherries,
healthy diet, over time pomegranates, red grapes,
your body rewards you red cabbage, and beets contain
with better physical and anthocyanins, which can help
mental health. the brain produce dopamine.
CHILE PEPPERS  TEA & COFFEE 
Capsaicin, the One to two cups of
compound that gives tea or coffee a day can
chiles their kick, can also boost your mood by
give your mood a boost promoting the production
by releasing endorphins. of dopamine.

TURMERIC  DARK LEAFY GREENS  Kale,
Turmeric’s high level spinach, Swiss chard, collard
of curcumin, an greens, and other dark leafy
antioxidant compound, greens are high in folate.
can make treatment Folate deficiency has been
for depression more linked to a greater risk of
effective when developing depression and
combined with dementia, especially in the
standard therapy. elderly. (Lentils and beans
are also good sources
of folate.)
OMEGA-3 FATS 
Most readily available
in fatty fish (salmon,
tuna, mackerel, sardines),
walnuts, and flaxseeds,
omega-3 fats have been
shown to potentially
help alleviate signs of
depression.
DARK CHOCOLATE  Dark
chocolate is full of serotonin,
a chemical that acts as an
antidepressant, and compounds
that strongly resemble
anandamide, a neurotransmitter
that can help prevent
depression. (The flavonoids
that help lower blood sugar
and reduce bad cholesterol

No need to ARTIFICIAL SWEETENERS 
completely eliminate Studies have shown
some sugar substitutes
these foods, can block the body’s
but cutting back cell receptors for
can help balance serotonin, leading to
your moods. irritability, depression, and
frequent headaches.
PRESERVATIVES & PACKAGED
FOODS  Evidence suggests
preservatives in packaged
foods can overstimulate
the neurons in the
brain, causing feelings
of restlessness, panic,
and moodiness.
SUGAR  Sugar can have an
immediate feel-good effect,
likely due to a sudden spike
in dopamine. But eating too
much of it over the long
run can disrupt the body’s
hormone balance and mood-
regulation mechanisms.

EXERCISE HAS both in the short and long

POWERFUL EFFECTS ON
MOOD AND BEHAVIOR,
term. Moving more can help
AIM
FOR TO
raise serotonin levels in the
brain, bringing on a rush of MINUTES OF MODERATE
mood-boosting endorphins. ACTIVITY EVERY DAY.

FAST & HEALTHY \ 7

 Start treating
those wilting
crisper veggies
and last night’s
leftovers as the
start of something

1 Whisk together 8 eggs, ½ cup each

milk and chopped or crumbled cooked
meat, 2 Tbsp. snipped fresh herb,
¼ tsp. salt, and ¹⁄8 tsp. black pepper.

2 In a broiler-safe skillet
sauté 2 cups chopped veggies
in 2 Tbsp. oil.

3 Pour egg mixture over

veggie mixture. Cook over
medium heat. As mixture sets,
run a spatula around edges
of skillet, lifting egg mixture
so uncooked portion flows
underneath. Continue cooking and
lifting until mixture is almost set
(surface will be moist).

4
OUR
COMBO
Sprinkle with
¼ cup (1 oz.) cheese.

MEAT  ham
HERB  snipped
5 Place skillet
fresh sage under broiler 4 to
VEGGIES  kale, 5 inches from heat.
onions, mushrooms
CHEESE 
Broil 1 to 2 minutes or
Parmesan just until top is set.
 herbs and/or toppers.

BASIC FARRO  In a medium

saucepan combine 3 cups
reduced-sodium chicken
broth or veggie broth and
1 cup pearled farro. Bring

OUR
COMBO
GRAINS  farro,
wheat berries
MEAT  roasted salmon
VEGGIES  roasted sweet
potatoes, mushrooms,
onions
GREENS  Swiss chard
HERBS AND TOPPERS 
avocado, chives
TOPPERS
to boiling. Simmer, covered,
25 to 30 minutes or
until tender.
E Chopped nuts or seeds
E Snipped fresh herbs BASIC BULGUR  In a medium
E Dried fruit E Chopped saucepan combine 1 cup
jalapeño chile pepper bulgur and 2 cups reduced-
E Soft-boiled egg broth or veggie broth to sodium chicken broth or
E Crumbled or shredded boiling. Slowly stir in 1¼ cups veggie broth. Bring to
cheese E za’atar
E Greek yogurt E Salsa or pico
de gallo E Pickled veggies
E Crumbled bacon

2 3 4
Sauté 1 lb. In same pan sauté Top with
thinly sliced or 6 cups veggies in toasted
ground meat 2 Tbsp. oil. Return sesame
in oil as needed. meat to pan. Add seeds,
Remove sauce; cook and herbs, and/
from pan; set stir until thickened or chopped
aside. and bubbly. nuts.

MEAT  ground chicken VEGGIES  sweet pepper, green

beans, celery, carrots TOPPERS  sesame seeds, fresh basil,
OUR
COMBO
chopped roasted peanuts
 Eating lots of protein,
particularly in the a.m., can help
keep you full throughout the
day (especially when compared
to a low-fat, low-calorie diet).
These recipes will have
you looking forward to your
alarm going off.

CHOCOLATE-PEANUT
BUTTER BANANA
 POWDERED PEANUT
BUTTER is made of
oil-extracted, dehydrated
peanuts. It’s rich in
monounsaturated fats and
lower in calories and fat OVERNIGHT OATS
HANDS-ON TIME 10 minutes
than traditional peanut CHILL 6 hours

butter. Plus, its powdered 2 cups regular rolled oats

2 cups low-fat milk or
form makes it easy to stir unsweetened nondairy
into the oat mixture. milk, or one 13.66-oz.
can unsweetened light
coconut milk
2 Tbsp. ground flaxseeds
(optional)
4 tsp. honey, maple syrup, or
agave syrup
1 tsp. vanilla
¹⁄2 cup desired-flavor yogurt
MAPLE-APPLE Toppers, such as fruit,
toasted nuts, and/or
unsweetened large
coconut flakes

1. In a medium bowl combine

oats, milk, flaxseeds (if desired),
honey, vanilla, and yogurt.
Divide mixture among four
half-pint jars.
2. Cover and chill at least
6 hours or overnight. Serve with
toppers. Makes 4 servings
(²⁄3 cup each).
PER SERVING 248 cal., 4 g fat
(2 g sat. fat), 8 mg chol., 78 mg
sodium, 42 g carb., 4 g fiber,
15 g sugars, 11 g pro.

CHOCOLATE-PEANUT
BUTTER BANANA 
Prepare as directed, except stir
2 Tbsp. each unsweetened
cocoa powder and powdered
peanut butter or nut butter
and 1 tsp. ground cinnamon
into oat mixture. Layer oat
mixture with sliced banana and
top with additional sliced
banana and chopped walnuts
or peanuts.

MAPLE-APPLE 
Prepare as directed, using
maple syrup and stir ¹⁄2 cup
apple butter, ¹⁄4 cup raisins,
and 1 tsp. ground cinnamon
into oat mixture. Divide among
jars and top with chopped
apple or pear and additional
maple syrup and/or cinnamon.

FAST & HEALTHY \ 11

CHIA PUDDING
HANDS-ON TIME 10 minutes
CHILL 2 hours

1³⁄4 cups milk or unsweetened

nondairy milk
1 cup plain fat-free Greek
yogurt
2 Tbsp. honey, maple syrup,
or agave syrup
1 tsp. vanilla
¹⁄4 tsp. kosher salt
¹⁄2 cup chia seeds
Toppers, such as fruit,
toasted nuts, and/or
toasted, unsweetened
large coconut flakes

1. In a medium bowl whisk

together milk, yogurt, honey,
vanilla, and salt. Whisk in
chia seeds.
2. Divide mixture among four
half-pint jars or 6-oz. bowls or
ramekins. Cover and chill at
least 2 hours or overnight.
Serve with toppers. Makes
4 servings (²⁄3 cup each).
PER SERVING 208 cal., 8 g fat
(2 g sat. fat), 9 mg chol., 145 mg
sodium, 24 g carb., 6 g fiber,
16 g sugars, 12 g pro.

MEXICAN CHOCOLATE
Prepare as directed, except
increase honey to 3 Tbsp. and
whisk 3 Tbsp. unsweetened
cocoa powder and 1 tsp.
ground cinnamon into chia
mixture. Top with fresh
raspberries and/or chopped
toasted hazelnuts.

COCONUT AND TROPICAL FRUIT

Prepare as directed, except
substitute unsweetened light
coconut milk for the milk and
coconut or nondairy coconut
yogurt for the plain yogurt.
For fruit topper, in a small bowl
combine ¹⁄4 cup each chopped
fresh pineapple and mango
and 1 tsp. lime zest. Top with
fruit and toasted unsweetened
shredded coconut.

12 | FAST & HEALTHY

 SWEET POTATO
EGGS ARE SUPER HASH BROWN NESTS
NUTRIENT-DENSE. HANDS-ON TIME 25 minutes
BAKE 22 minutes at 400°F
One large egg has
13 essential vitamins and 1 tsp. canola, vegetable,
minerals and 6 grams of or olive oil
protein. Research shows 5 cups peeled and coarsely
shredded sweet potatoes
healthy adults can eat an
1 cup finely chopped onion
egg a day without raising
1 tsp. garlic powder
their cholesterol levels.
1 tsp. dry mustard
And don’t skip the yolk!
¹⁄2 tsp. salt
It provides about half 2 tsp. cornstarch
the protein and a good 4 thin slices prosciutto,
portion of the vitamins halved crosswise
8 eggs
and healthy fats.
¹⁄4 cup shredded cheddar
cheese (1 oz.)
8 cherry tomatoes,
quartered
¹⁄4 cup thinly sliced green
onions
1. Preheat oven to 400°F. In a
10-inch nonstick skillet heat oil
over medium-high heat. Add
next five ingredients (through
salt). Cook 7 minutes or until
potatoes are beginning to
brown, stirring occasionally.
Remove from heat. Stir in
cornstarch.
2. Lightly coat eight 2¹⁄2-inch
muffin cups with nonstick
cooking spray. Press about
¹⁄4 cup potato mixture onto
bottom and up sides of each
prepared muffin cup. Bake
10 minutes.
3. Line potato cups with
prosciutto. Break eggs, one at
a time, into a small dish; slip
eggs into potato cups. Sprinkle
with cheese. Bake 12 minutes
more or until egg whites are
completely set and yolks are
thickened. Remove from muffin
cups. Top with tomatoes and
green onions. Makes 8 nests.
PER NEST 172 cal., 7 g fat (3 g
sat. fat), 192 mg chol., 398 mg
sodium, 16 g carb., 2 g fiber,
4 g sugars, 11 g pro.
FAST & HEALTHY \ 13

PROSCIUTTO AND EGG
BREAKFAST SALAD
START TO FINISH 25 minutes
1 lemon
¹⁄2 cup packed fresh Italian
parsley leaves
¹⁄2 cup packed fresh basil
leaves or dill
1 clove garlic, halved
1 small avocado, halved,
seeded, and peeled
3 Tbsp. plain low-fat yogurt
2 Tbsp. olive oil
2 Tbsp. water
Salt and freshly ground
black pepper
1 large carrot, peeled
2 heads butterhead (Bibb or
Boston) lettuce, torn into
bite-size pieces (11 cups)
1³⁄4 cups thinly sliced radishes
3 thin slices prosciutto
14 | FAST & HEALTHY
4
1
cups water
tsp. white vinegar
4 eggs
1. For dressing, remove ¹⁄2 tsp.
zest and squeeze 2 Tbsp. juice
from lemon. In a food
processor combine parsley,
basil, and garlic; cover and
pulse until finely chopped. Add
lemon zest and juice, one of
the avocado halves, the yogurt,
oil, and 2 Tbsp. water. Cover
and process until smooth.
Season to taste with salt
and pepper.
2. Chop remaining avocado
half. Using a vegetable peeler,
cut carrot lengthwise into thin
ribbons. In a large bowl
combine lettuce, radishes,
chopped avocado, and
carrot ribbons.
DAILY PROTEIN
The amount of protein your
body needs varies based on factors
including health, activity level, and age.
If you’re under 65, shoot for 0.36 grams
of protein per pound of body weight
per day (or 0.8 grams/kilogram).
If you’re older than 65, you may need
0.55 grams per pound of body
weight per day (1.2 g/kg) to
maintain muscle mass.
3. In a 10-inch skillet cook
prosciutto over medium heat
just until brown and crisp.
Remove from skillet; cut or
crumble into bite-size pieces.
4. In same skillet bring the
4 cups water and vinegar to
boiling; reduce heat to
simmering. Break eggs, one at
a time, into a cup; slip eggs into
simmering water. Simmer 3 to
5 minutes or until whites are
completely set and yolks begin
to thicken. Remove eggs with a
slotted spoon.
5. Drizzle lettuce mixture with
dressing; toss to coat. Top
servings with prosciutto and
eggs. Makes 4 servings
(2¹⁄2 cups each).
PER SERVING 247 cal., 18 g
fat (4 g sat. fat), 189 mg chol.,
419 mg sodium, 11 g carb., 5 g
fiber, 4 g sugars, 12 g pro.
COTTAGE
CHEESE PANCAKES
START TO FINISH 30 minutes

6 eggs, lightly beaten

1 16-oz. carton cottage
cheese
2 Tbsp. honey
2 Tbsp. unsalted butter,
melted
2 tsp. vanilla
1 tsp. lemon zest
1¹⁄2 cups all-purpose flour
1 tsp. baking powder
1 tsp. baking soda
¹⁄2 tsp. salt
Pure maple syrup and/or
berry compote

1. In a large bowl combine first

six ingredients (through lemon
zest). Add flour, baking powder,
baking soda, and salt. Stir just
until moistened (batter should
be slightly lumpy).
2. Pour about ¹⁄4 cup batter
onto a hot, lightly greased
griddle or heavy skillet. Cook
over medium heat 2 minutes on
each side or until pancakes are
brown; turn over when surfaces
are bubbly and edges are
slightly dry. Keep warm in a
200°F oven while cooking
remaining pancakes. Serve
warm with maple syrup and/or
berry compote. Makes
6 servings (3 pancakes each).
PER SERVING 341 cal., 11 g
fat (5 g sat. fat), 205 mg chol.,
792 mg sodium, 43 g carb., 1 g
fiber, 17 g sugars, 17 g pro.

NO BLENDER REQUIRED.
We skipped blending the
cottage cheese in these
tender pancakes. The
curds are visible, but the
cheese flavor doesn’t come
through. Instead, the
pancakes are subtly sweet
with an almost creamy
texture and a brightness
from the lemon. Shoot for
smaller cakes, which are
easier to handle, and keep a
gentle hand when flipping.

FAST & HEALTHY \ 15


¹⁄2 cup of water for cold brew,
but there are no exact rules for
ROAST 
The longer the beans are
stronger, bolder flavor.
GRIND 
Once ground, coffee loses its
freshness relatively quickly.
Store ground coffee in a cool,
dark place up to 3 months.
Or purchase whole beans
and grind them fresh each
time you make coffee. Follow
manufacturer’s guidelines
for your coffeemaker for fine
or coarse grind. Coffee too
coarsely ground can result in
a weak flavor; if it’s too
finely ground, it can taste
bitter and clog the filter.
Cold brew coffee and the perfect MEASURE 
For each 6-oz. cup, use
³⁄4 cup fresh, cold water and
iced tea: novel enough to serve 1 to 2 Tbsp. ground coffee,
depending on how strong you
for summertime brunch or like your coffee.
STORAGE 
Whole beans stay fresh
about a week, so buy in small
amounts. Store at room temp
in an airtight container.
VANILLA CHOCOLATE
In a 1-qt. container or In a 1-qt. container or
DIY
CREAMER
jar combine:
 2 cups half-and-half
jar combine:
 2 cups half-and-half
 2 to 3 Tbsp. honey  2 to 3 Tbsp. honey
  ½ tsp. vanilla
1 tsp. vanilla or
vanilla bean paste  1½ Tbsp. unsweetened
cocoa powder
| FAST & HEALTHY
THE RATIO
We like 1 to 2 Tbsp. of
ground coffee to every
COLD BREW COFFEE
HANDS-ON TIME 5 minutes
STAND 12 hours
6 cups cold water
1¹⁄2 cups coarsely ground
coffee
Coffee creamer or milk
(optional)
1. In a 2-qt. pitcher or glass jar
stir the water into ground
coffee. Cover with plastic wrap
and let stand at room
temperature 12 to 24 hours.
2. Line a fi ne-mesh sieve with
100-percent-cotton
cheesecloth or a coffee fi lter;
pour coffee through sieve into
a large bowl or another 2-qt.
container. To serve, pour coffee
over ice and, if desired, stir in
coffee creamer. Store
remaining coffee in refrigerator
up to 2 weeks. Makes
6 servings (6 oz. each).
PER SERVING 2 cal., 0 g fat, 0 mg
chol., 4 mg sodium, 0 g carb.,
0 g fiber, 0 g sugars, 0 g pro.
SPICED PUMPKIN
In a 1-qt. container or
jar combine:
 2 cups half-and-half
 2 to 3 Tbsp. honey
 ½ tsp. vanilla
 1½ Tbsp. canned pumpkin
 ½ tsp. pumpkin pie spice
 BAKING SODA 
Use baking soda to neutralize the
tannins in the tea to make it smoother
and less bitter. When hot steeping
with baking soda, the tea can become
darker than usual.
SIMMER AND DILUTE 
Iced tea can turn cloudy when its caffeine
and tannins are released and then set by
extreme temperature fluctuations. To keep
this from happening, gently simmer,
then add cold water.
COLD STEEPING 
For a cold steep, in a pitcher
combine 8 cups filtered or bottled
water and 8 tea bags. Let stand in
the refrigerator 5 to 8 hours.
Remove and discard tea bags.

ICED TEA
HANDS-ON TIME 5 minutes
STAND 4 hours 15 minutes

2 cups filtered or
bottled water
6 tea bags (black, green,
oolong, or herbal)
Make a batch of
¹⁄8 tsp. baking soda (optional)
our perfected iced tea 6 cups cold filtered or
and stir it into cocktails, bottled water
coffee-shop drinks, 1 recipe Simple Syrup
and mocktails. (optional), below
Lemon wedges, fresh mint
sprigs, or fresh fruit
(optional)

1. In a small saucepan or kettle

right), ¹⁄4 cup milk or
nondairy milk, and
2 Tbsp. Chai-Spiced
Honey Syrup (recipe,
below). Stir to combine.
CHAI-SPICED HONEY
SYRUP In a small saucepan
combine 1¹⁄2 cups water,
³⁄4 cup honey, ¹⁄2 tsp. apple
pie spice, and ¹⁄8 tsp.
each ground cardamom
and black pepper. Bring
to boiling; reduce heat.
Simmer, uncovered,
10 minutes or until lightly
syrupy. Let cool. Stir in
¹⁄4 tsp. vanilla. Store in the
refrigerator up to 1 month.
Stir before using.
TEA-GIN SPLASH
In a pitcher combine
3 cups Iced Tea (recipe,
right), ¹⁄2 to ³⁄4 cup gin,
¹⁄2 cup lemon juice, and
¹⁄3 cup Simple Syrup
(recipe, right). Chill until
ready to serve. Just before
serving, add 2 cups club
soda. Serve in glasses
over ice and garnish with
cucumber slices, orange
slices, strawberries, and/
or fresh mint sprigs. (For a
quick fix, substitute 3 cups
lemon-lime carbonated
beverage for the lemon
juice, Simple Syrup, and
club soda.)
Simple Syrup (recipe, below),
1¹⁄3 cups club soda or water,
and ¹⁄2 cup lemon juice. Stir
to combine. Serve in glasses
over ice and garnish with
fresh blackberries, lemon
slices, and/or thyme sprigs.
BLACKBERRY-GINGER
SIMPLE SYRUP In a small
saucepan combine
1¹⁄2 cups water, 1 cup sugar,
¹⁄2 cup blackberries, and
1 Tbsp. ginger. Bring to
boiling, stirring to dissolve the
sugar and to slightly mash
berries; reduce heat. Simmer,
uncovered, 10 minutes. Let
cool; strain. Store in the
refrigerator up to 1 month.
bring 2 cups water just to
simmering; remove from heat.
Add tea bags and baking
soda; cover and let stand
5 minutes. Remove and discard
tea bags. Pour tea into a
pitcher and add 6 cups cold
water. Let stand at room
temperature 1 hour. Chill at
least 4 hours or up to 3 days.
2. If desired, sweeten all of the
tea or each serving to taste
with Simple Syrup. Serve tea in
glasses over ice and, if desired,
add lemon, mint, or fruit. Makes
8 servings (8 oz. each).
PER SERVING 1 cal., 0 g fat, 0 mg
chol., 28 mg sodium, 0 g carb.,
0 g fiber, 0 g sugars, 0 g pro.
SIMPLE SYRUP
Making a batch of simple syrup
gives you the option to sweeten
individual glasses: In a small
saucepan combine 1¹⁄2 cups
water and 1 cup sugar. Bring to
boiling, stirring to dissolve sugar;
reduce heat. Simmer 10 minutes;
cool. Store in refrigerator
up to 1 month.

FAST & HEALTHY \ 17

 Say goodbye to your
sad desk salad. Chop, shred,
and quick-pickle veggies;
add some protein; and finish with
crunchy, crispy, and herby toppers
in these main dish salads.

18 | FAST & HEALTHY


WE'RE
TEAM QUINOA.
Quinoa is a complete protein
(it has all nine essential amino acids,
unlike many plant-base ingredients).
It is lower in carbs than most
grains and provides high levels
of calcium, iron, and other
crucial minerals.
GREEK QUINOA
CHOPPED SALAD WITH
LEMON-FETA DRESSING
START TO FINISH 30 minutes
1¹⁄2 cups water
³⁄4 cup quinoa, rinsed
and drained
1 large lemon
¹⁄3 cup crumbled feta cheese
¹⁄4 cup olive oil
1 tsp. salt
1 tsp. dried oregano,
crushed
2 cups chopped romaine
1 15-oz. can chickpeas,
rinsed and drained
1¹⁄4 cups sliced miniature red,
yellow, and/or orange
sweet peppers
1¹⁄4 cups chopped cucumber
¹⁄2 cup chopped roasted red
sweet peppers
¹⁄2 cup pitted Kalamata olives
¹⁄4 cup chopped red onion
1¹⁄2 cups coarsely crushed
pita chips
1. In a medium saucepan bring
the water and quinoa to
boiling; reduce heat. Simmer,
covered, 15 minutes or until
water is absorbed. Spread
quinoa on a large baking sheet
to cool.
2. Meanwhile, for dressing,
remove 2 tsp. zest and squeeze
¹⁄4 cup juice from lemon. In a
small bowl whisk together
lemon zest and juice, cheese,
oil, salt, and oregano
until combined.
3. In a large bowl combine next
seven ingredients (through
onion). Add half of the
dressing; toss to coat. Return
quinoa to saucepan and
drizzle with remaining dressing;
toss to coat. Combine quinoa
with romaine mixture and top
with crushed pita chips. Drizzle
with additional oil. Makes
4 servings (1¹⁄2 cups romaine
mixture + ¹⁄2 cup quinoa each).
PER SERVING 499 cal., 24 g fat
(4 g sat. fat), 11 mg chol., 1,064 mg
sodium, 59 g carb., 9 g fiber,
7 g sugars, 15 g pro.
FAST & HEALTHY \ 19
KALE AND FALAFEL
SALAD WITH
TOASTED PINE NUTS
START TO FINISH 30 minutes

2 Tbsp. red wine vinegar

1 Tbsp. water
Kosher salt
¹⁄2 cup thinly sliced red onion
2 Tbsp. olive oil
1 6-oz. bunch curly kale,
stemmed and torn into
bite-size pieces
2 cups fresh baby spinach
1¹⁄4 cups chopped

1
English cucumber
cup grape tomatoes,
DIY FALAFEL
In a food processor
halved combine one 15-oz. can
¹⁄3 cup crumbled feta cheese chickpeas, rinsed and
¹⁄4 cup pine nuts, toasted drained; ¼ cup coarsely
¹⁄4 cup fresh Italian parsley shredded carrot; 2 Tbsp.
leaves each all-purpose flour
1 Tbsp. chopped fresh and snipped fresh parsley;
oregano 1 Tbsp. olive oil; 3 cloves
¹⁄4 tsp. black pepper garlic, halved; 1 tsp. ground
1 10-oz. container hummus coriander; ½ tsp. each
1 12-oz. pkg. frozen cooked ground cumin and salt;
falafel, prepared and ¹⁄8 tsp. black pepper.
according to pkg. Cover and process until
directions finely chopped and mixture
holds together (should
have some visible pieces
1. For pickled onion, in a small
of garbanzo beans and
bowl combine vinegar, the carrots). Shape mixture
water, and dash salt; stir in into eight 3-inch falafel
onion. Cover and let stand at patties. In a large skillet
room temperature 20 to heat 2 Tbsp. olive oil over
30 minutes. Drain onion, medium-high heat. Add
reserving pickling liquid. patties. Cook 2 to 3 minutes
2. In a large bowl combine oil, per side or until browned
reserved pickling liquid, and and heated through.
dash salt; add kale. Using
fingertips, massage kale
3 minutes or until lightly wilted
and bright green. Add pickled
onion and next eight
ingredients (through pepper);
toss to combine.
3. To serve, spread spoonfuls of
hummus on plates. Top with
kale mixture and falafel. Serve
with remaining hummus. Makes
4 servings (2¹⁄2 cups kale
mixture + 3 or 4 falafel each).
PER SERVING 667 cal., 42 g fat
(7 g sat. fat), 11 mg chol., 470 mg
sodium, 57 g carb., 16 g fiber,
11 g sugars, 22 g pro.

20 | FAST & HEALTHY

 MARINATED SHRIMP
SALAD WITH CREAMY
DILL DRESSING

MARINATED SHRIMP ¹⁄2 of a medium English

cucumber, halved
yogurt, ¹⁄3 cup dill, and ¹⁄2 tsp.
salt. Cover and process or
SALAD WITH CREAMY lengthwise and very thinly blend until smooth.

DILL DRESSING sliced (1¹⁄4 cups)

START TO FINISH 35 minutes
12 oz. frozen peeled and
deveined cooked shrimp,
thawed
3 Tbsp. lemon juice
1 Tbsp. chopped fresh dill
1 Tbsp. olive or avocado oil
¹⁄2 cup plain fat-free
Greek yogurt
¹⁄3 cup chopped fresh dill
¹⁄2 tsp. salt
2 heads butterhead (Boston
or bibb) lettuce, separated
into leaves
1¹⁄4 cups thinly sliced radishes
1 cup yellow grape
tomatoes, halved
1 avocado, halved, seeded,
peeled, and thinly sliced
1. In a medium bowl toss
together shrimp, 1 Tbsp. of the
lemon juice, the 1 Tbsp. dill, and
oil. Sprinkle lightly with salt and
freshly ground black pepper.
Cover and marinate in
refrigerator 30 minutes.
2. For dressing, in a small food
processor or blender combine
remaining 2 Tbsp. lemon juice,
3. Place lettuce in a large bowl.
Drizzle with half of the
dressing; toss to coat. Divide
lettuce among plates. In same
bowl combine cucumber,
radishes, and tomatoes. Drizzle
with remaining dressing; toss to
coat. Top lettuce with
cucumber mixture, shrimp,
and avocado. Makes
4 servings (2¹⁄2 cups salad +
¹⁄2 cup shrimp each).
PER SERVING 206 cal., 10 g fat
(1 g sat. fat), 165 mg chol.,
513 mg sodium, 9 g carb.,
4 g fiber, 4 g sugars, 23 g pro.

FAST & HEALTHY \ 21


STEAK SALAD WITH
WHITE BEANS, PEPPERS,
AND GREEK YOGURT
RANCH DRESSING
START TO FINISH 30 minutes
1 15-oz. can navy, cannellini,
or Great Northern beans,
rinsed and drained
1 cup whole sweet piquante
peppers, halved, or sliced
banana peppers
¹⁄2 cup thinly sliced red onion
2 Tbsp. white wine vinegar
10 cups chopped lettuce
2 cups baby arugula
1 lb. boneless beef skirt
steak, trimmed
1 Tbsp. olive oil
¹⁄2 cup plain fat-free
Greek yogurt
4 tsp. ranch dry salad
dressing mix
(tip, above right)
1. In an extra-large bowl
combine beans, piquante
22 | FAST & HEALTHY
DIY RANCH
For DIY ranch dressing
mix: Stir together 1 cup
dried buttermilk; 1 Tbsp.
each dried parsley and
cilantro, crushed;
2 tsp. each dried chives
and dill, crushed; 1 tsp.
each kosher salt, garlic
powder, and black
pepper; and ¹⁄2 tsp. onion
powder. Transfer to an
airtight container. Store at
room temperature up to
6 months.
peppers, onion, and vinegar.
Add lettuce and arugula; toss
to combine. Sprinkle with
kosher salt and ground black
pepper.
2. Sprinkle both sides of meat
with salt and black pepper. In a
12-inch heavy skillet heat oil
over medium-high heat. Add
meat; cook 4 to 8 minutes for
medium-rare (145°F), turning
once. Remove from skillet.
Cover with foil; let stand 5 to
10 minutes. Thinly slice meat
across the grain.
3. Meanwhile, for dressing, in a
small bowl whisk together
yogurt, ranch dressing mix, and
1 to 2 tsp. water to reach
drizzling consistency. Drizzle
dressing over lettuce mixture
and sliced meat. Makes
4 servings (3¹⁄4 cups each).
PER SERVING 436 cal., 18 g fat
(6 g sat. fat), 75 mg chol.,
885 mg sodium, 35 g carb.,
8 g fiber, 8 g sugars, 35 g pro.
 SOUTHWEST-STYLE
SALAD WITH PICKLED
JALAPEÑO DRESSING
START TO FINISH 30 minutes

¹⁄2 tsp. salt

¹⁄4 tsp. ground cumin
¹⁄8 tsp. garlic powder
¹⁄8 tsp. chili powder
1 lb. skinless, boneless
chicken breast halves
2 tsp. olive oil
5 Tbsp. olive oil
3 Tbsp. lime juice
2 Tbsp. finely chopped sliced
pickled jalapeño peppers
3 cups shredded
red cabbage
3 cups chopped romaine
and/or fresh baby spinach
1 cup frozen whole kernel
corn, thawed
1 cup grape tomatoes,
halved
1 avocado, halved, seeded,
peeled, and cubed
1¹⁄2 cups tortilla chips,
coarsely broken

1. In a small bowl stir together

¹⁄4 tsp. of the salt, the cumin,
garlic powder, and chili
powder. Sprinkle both sides of
chicken with spice mixture. In a
10-inch skillet heat the 2 tsp. oil
over medium heat. Add
chicken; cook 8 to 12 minutes or
until done (165°F), turning once.
Cool slightly. Slice chicken or
shred using two forks.
2. Meanwhile, for dressing, in a
small blender or food
processor combine 5 Tbsp. oil,
lime juice, pickled jalapeño
SOUTHWEST-STYLE SALAD WITH peppers, and remaining ¹⁄4 tsp.
PICKLED JALAPEÑO DRESSING salt. Cover and blend or
process until smooth.
3. In a large bowl combine
cabbage, romaine, corn,
tomatoes, and avocado. Add
dressing; toss to coat. Top with
shredded chicken and broken
tortilla chips. Makes
4 servings (1¹⁄2 cups cabbage
mixture + 3¹⁄2 oz. chicken each).
PER SERVING 514 cal., 31 g fat
(4 g sat. fat), 83 mg chol.,
473 mg sodium, 32 g carb.,
7 g fiber, 5 g sugars, 30 g pro.

FAST & HEALTHY \ 23

 These slow cooker soups
and stews take some time,
sure, but they require
only 30 minutes or less
of hands-on prep time.

24 | FAST & HEALTHY

 To make ahead,
cover and chill
meatballs and
the reserved
mushroom liquid
separately up to
24 hours.

BROCCOLI-POTATO SOUP
HANDS-ON TIME 30 minutes
SLOW COOK 5 hours (low) or
2¹⁄2 hours (high) + 40 minutes

5 cups peeled and chopped

baking potatoes
1 32-oz. carton reduced-
sodium chicken broth
1 cup chopped carrots
1 cup chopped onion
1 to 2 tsp. curry powder
5 cups broccoli florets
1 cup half-and-half
¹⁄2 tsp. salt
¹⁄4 tsp. black pepper
Toppings, such as plain
low-fat Greek yogurt, sliced
green onions, shredded
sharp cheddar cheese,
crumbled crisp-cooked
bacon, and/or rye bread
croutons (optional)

1. In a 5- to 6-qt. slow cooker

combine potatoes, broth,
carrots, onion, and curry
powder. Cover and cook on
low 5 to 6 hours or high 2¹⁄2 to
3 hours. If using low, turn to
high. Stir in broccoli. Cover and
cook 30 minutes or until
broccoli is tender.
2. Using an immersion blender,
blend vegetable mixture as
desired until slightly chunky or
smooth. (Or cool slightly and,
working in batches, transfer to
a food processor or blender;
cover and process or blend as
desired. Return to cooker.)
3. Stir in half-and-half, salt, and
pepper. Cover and cook on
high 10 minutes more to blend
flavors. If desired, serve with
toppings. Makes 6 servings
(1¹⁄2 cups each).
PER SERVING 178 cal., 5 g fat
(3 g sat. fat), 14 mg chol., 614 mg
sodium, 29 g carb., 5 g fiber,
6 g sugars, 8 g pro.
PORCINI MEATBALL
SOUP WITH SWISS
CHARD RIBBONS
HANDS-ON TIME 30 minutes
SLOW COOK 8 hours (low) or
4 hours (high) + 15 minutes
2 cups boiling water
³⁄4 cup dried porcini
mushrooms (1 oz.)
1 egg, lightly beaten
¹⁄2 cup soft bread crumbs
¹⁄2 cup finely chopped onion
¹⁄2 cup grated Parmesan
cheese
¹⁄4 cup milk
1 clove garlic, minced
1 tsp. dried oregano,
crushed
¹⁄2 tsp. salt
12 oz. lean ground beef or
ground turkey
1 14.5-oz. can reduced-
sodium chicken broth
1 14.5-oz. can no-salt-added
diced tomatoes, undrained
¹⁄2 cup finely chopped celery
1 bunch Swiss chard, stems
removed and thinly sliced
(8 cups)
1. Preheat oven to 375°F. Line a
shallow baking pan with
parchment paper. In a medium
bowl pour the boiling water
over dried mushrooms; let
stand 5 minutes. Drain
mushrooms, reserving liquid.
Finely chop mushrooms.
2. In a large bowl combine
egg, bread crumbs, ¹⁄4 cup of
the onion, ¹⁄4 cup of the cheese,
the milk, garlic, oregano, and
salt. Add ground beef and
mushrooms; mix well. Shape
mixture into thirty 1-inch
meatballs; place in prepared
baking pan. Bake 10 minutes or
until meatballs are browned.
Remove with a slotted spoon
(tip, above).
3. Slowly pour all but about
¹⁄4 cup of the reserved
mushroom liquid (discard liquid
at bottom of bowl, which may
be gritty) into a 3¹⁄2- or 4-qt.
slow cooker. Stir in broth,
tomatoes, celery, and
remaining ¹⁄4 cup onion. Add
meatballs. Cover and cook on
low 8 to 10 hours or high 4 to
5 hours.
4. If using low, turn to high. Stir
in Swiss chard. Cover and cook
15 minutes more. Sprinkle
servings with remaining ¹⁄4 cup
cheese. Makes 6 servings
(1¹⁄3 cups each).
PER SERVING 196 cal., 9 g fat
(4 g sat. fat), 75 mg chol.,
663 mg sodium, 10 g carb.,
2 g fiber, 5 g sugars, 19 g pro.

FAST & HEALTHY \ 25

MUSHROOM BISQUE
WITH LEMON
GREMOLATA
HANDS-ON TIME 30 minutes
SLOW COOK 6 hours (low) or
3 hours (high) + 30 minutes
16 oz. fresh cremini
mushrooms, halved
8 oz. fresh shiitake
mushrooms, stemmed
and halved
2 Tbsp. olive oil
¹⁄2 tsp. salt
¹⁄4 tsp. black pepper
2¹⁄2 cups vegetable broth
or reduced-sodium
chicken broth
1 cup chopped onion
26 | FAST & HEALTHY
¹⁄4 cup dry sherry or
white wine
4 cloves garlic, minced
2 Tbsp. all-purpose flour
2 Tbsp. butter, softened
1 8-oz. carton crème fraîche
1 Tbsp. chopped fresh dill
1¹⁄2 tsp. lemon zest
1. Place mushrooms in a 3¹⁄2- or
4-qt. slow cooker. Drizzle with
oil and sprinkle with salt and
pepper; toss to coat. Stir in
broth, onion, sherry, and garlic.
Cover and cook on low 6 to
7 hours or high 3 to 3¹⁄2 hours.
2. Using an immersion blender,
blend mushroom mixture until
nearly smooth, leaving some
coarse mushroom pieces.
(Or cool slightly and transfer,
half at a time, to a food
processor or blender; cover
and process or blend until
nearly smooth.)
3. If using low, turn to high. Stir
together flour and butter; whisk
into mushroom mixture. Cover
and cook 30 to 45 minutes
more or until thickened and
bubbly. Whisk in crème fraîche.
4. Meanwhile, for gremolata,
combine dill and lemon zest.
Sprinkle servings of soup with
gremolata. Makes 8 servings
( ³⁄4 cup each).
PER SERVING 212 cal., 18 g
fat (9 g sat. fat), 48 mg chol.,
351 mg sodium, 9 g carb., 2 g
fiber, 4 g sugars, 3 g pro.
CORN CHOWDER
HANDS-ON TIME 15 minutes
SLOW COOK 4 hours (low) or
2¹⁄2 hours (high) + 10 minutes

1 Tbsp. vegetable oil

1 cup finely chopped carrots
¹⁄2 cup finely chopped celery
¹⁄3 cup finely chopped onion
3 cups peeled and cubed
russet potatoes
3 cups reduced-sodium
chicken broth
1 bay leaf
³⁄4 tsp. salt
³⁄4 tsp. dried thyme, crushed
¹⁄8 tsp. paprika
4 cups frozen whole kernel
corn
2 cups milk
3 Tbsp. cornstarch
2 Tbsp. dry white wine
1 Tbsp. chopped fresh thyme
4 slices bacon, crisp-cooked
and crumbled
Cracked black pepper

1. In a medium saucepan heat

oil over medium-high heat. Add
carrots, celery, and onion; cook
7 minutes or until vegetables
are tender, stirring occasionally.
Transfer mixture to a 4- to 6-qt.
slow cooker. Stir in next six
ingredients (through paprika).
2. Cover and cook on low
3 hours or high 1¹⁄2 hours or
until potatoes are tender. Stir in
corn and milk. Cover and cook
1 hour or until heated through.
3. Combine cornstarch and
wine; stir into mixture in cooker.
Cover and cook 10 minutes
more. Stir in fresh thyme.
4. Using a potato masher,
mash vegetables until soup is
slightly thickened. Sprinkle
servings with bacon and
pepper. Makes 6 servings
(2 cups each).
PER SERVING 290 cal., 7 g fat
(2 g sat. fat), 12 mg chol., 724 mg
sodium, 46 g carb., 3 g fiber,
12 g sugars, 11 g pro.

FAST & HEALTHY \ 27

 an electrolyte that
plays a key role in SWEET POTATO-
maintaining the proper PEANUT BUTTER STEW
HANDS-ON TIME 30 minutes
acid-base balance (for SLOW COOK 6 hours (low) or
3 hours (high) + 30 minutes
normal physiology and
cell metabolism and 2 lb. sweet potatoes, peeled
and cut into 1-inch pieces
function). Potassium also 1 32-oz. carton reduced-
sodium chicken broth
helps control and lower 1¹⁄2 cups chopped red sweet
blood pressure and may 1
peppers
cup chopped onion
protect against heart 1 cup water
disease and stroke.
28 | FAST & HEALTHY
6
1
cloves garlic, minced
Tbsp. grated fresh ginger
Cover and cook on low 6 to
7 hours or high 3 to 3¹⁄2 hours.
¹⁄2 tsp. salt 2. If using low, turn to high.
¹⁄2 tsp. pumpkin pie spice Using a potato masher,
¹⁄4 tsp. crushed red pepper coarsely mash vegetables. Stir
1 14-oz. can unsweetened
coconut milk
in coconut milk, peanut butter,
and tomato paste. Cover and
¹⁄3 cup creamy peanut butter cook 30 minutes more. Top
¹⁄3 cup tomato paste servings with peanuts and
Chopped peanuts cilantro. Serve with lime
Chopped fresh cilantro wedges. Makes 8 servings
Lime wedges (1¹⁄2 cups each).
PER SERVING 342 cal., 19 g fat
1. In a 4- to 6-qt. slow cooker
combine first 10 ingredients
(9 g sat. fat), 0 mg chol., 683 mg
sodium, 37 g carb., 7 g fiber,
(through crushed red pepper). 10 g sugars, 9 g pro.
 TOMATILLO
CHICKEN SOUP
HANDS-ON TIME 30 minutes
SLOW COOK 6 hours (low) or
3 hours (high)

6 medium tomatillos,
husks removed
1¹⁄2 lb. skinless, boneless
chicken breast halves
1 32-oz. carton
chicken broth
Chile peppers ³⁄4 cup chopped green
contain oils that sweet pepper
can irritate your 1 4-oz. can diced green
skin and eyes. chile peppers, undrained
Wear plastic or ¹⁄2 cup chopped red onion
¹⁄2 cup chopped celery
rubber gloves
2 Tbsp. chopped fresh
when working
cilantro
with them. 1 fresh jalapeño chile
pepper, seeded and finely
chopped (tip, left)
1 Tbsp. ground cumin
1 Tbsp. lime juice
2 cloves garlic, minced
2 tsp. chili powder
1 tsp. salt
1 tsp. black pepper
Sour cream, chopped red
sweet pepper, and/or
tortilla chips (optional)

1. Rinse tomatillos. Chop three

of the tomatillos. Place
remaining three tomatillos in
a blender; cover and blend
until smooth.
2. In a 3¹⁄2- or 4-qt. slow
cooker combine chopped and
pureed tomatillos and next
14 ingredients (through black
pepper). Cover and cook on
low 6 to 7 hours or high 3 to
3¹⁄2 hours.
3. Using a slotted spoon,
remove chicken from cooker.
Shred chicken using two forks.
Return shredded chicken to
cooker. If desired, top servings
with additional jalapeño
pepper and sour cream, red
sweet pepper, and/or tortilla
chips. Makes 4 servings
(2 cups each).
PER SERVING 247 cal., 4 g fat
(1 g sat. fat), 101 mg chol.,
1,708 mg sodium, 10 g carb., 3 g
fiber, 4 g sugars, 42 g pro.

FAST & HEALTHY \ 29

 PEAR-JUNIPER
BERRY SAUERKRAUT

30 | FAST & HEALTHY


NEW TO FERMENTING?
Start with sauerkraut!
Classic Sauerkraut (recipe,
below right) and the more
vibrant Pear-Juniper Berry
Sauerkraut are both relatively
foolproof: Stick to the recipes,
though—don’t alter salt or
cabbage proportions.
Use food-safe ceramic, glass,
or plastic containers with
straight edges for fermenting
(metal containers can react to
acids). A good rule of thumb:
Use a 1-gallon vessel for every
5 pounds of veggies. Cover
container with a clean towel or
cloth that keeps out debris but
allows air into the crock.
PEAR-JUNIPER BERRY
SAUERKRAUT
HANDS-ON TIME 45 minutes
STAND 2 hours
FERMENT 2 weeks
3 to 4 lb. green or red
cabbage
2 cups shredded or finely
chopped Bosc pears
1¹⁄2 Tbsp. pickling salt
1 Tbsp. sugar
1 Tbsp. juniper berries
1. Remove outer leaves from
cabbage. Quarter cabbage
heads lengthwise; remove
cores. Using a mandoline, food
processor, or large chef’s knife,
finely shred cabbage. Measure
2¹⁄2 lb. shredded cabbage.
2. Place shredded cabbage in
a large ceramic crock, glass
container, or plastic food
container that holds at least
1 gal. Add remaining
ingredients; toss with clean
hands or tongs. Let stand
10 minutes. Using a clean,
heavy plate that fits just inside
the container, press plate down
on cabbage mixture. Let stand
at room temperature 2 to
24 hours, tossing mixture and
pressing plate down on
cabbage every hour or until
enough liquid is released to
cover cabbage by at least
1 inch. (If cabbage does not
release enough liquid, you will
need to add additional brine to
the cabbage. Make a brine by
combining water and pickling
salt in a ratio of 1 cup water to
1 tsp. pickling salt, then add just
enough of the brine to cover
the cabbage by at least 1 inch.)
3. Place a large resealable
plastic bag filled with 1 qt.
water plus 4 tsp. pickling salt
(or a clean 1-gal. jug full of
water) on plate to weight it
down. Cover container with a
clean dishcloth or loose-fitting
lid. Place container in a cool
place out of direct sunlight to
ferment 2 to 3 weeks. KIMCHI IS A KOREAN
4. Every 2 or 3 days, replace CLASSIC MADE FROM
dishcloth with a clean dishcloth, SALTED, FERMENTED VEGGIES
skim off any white residue that AND AROMATICS (CHILI POWDER,
forms on surface, and clean
and replace plate. If any
GARLIC, ETC.). LOOK FOR IT
AT ASIAN MARKETS AND BIG
discolored cabbage appears GROCERY STORES.
at the top, remove and discard
it. If the water level gets too
low, add enough brine to cover.
The cabbage mixture must be
submerged completely in brine
KOREAN CHICKEN TACOS 1. In a small bowl combine first
seven ingredients (through
START TO FINISH 25 minutes
to ferment safely. If you see chili-garlic sauce).
any mold at the surface, 3 Tbsp. reduced-sodium 2. In a 10-inch skillet heat oil
discard sauerkraut. The soy sauce over medium heat. Add
sauerkraut is ready when it has 1 Tbsp. lime juice chicken; cook and stir 8 to
a slightly crunchy texture and 2 tsp. packed brown sugar 10 minutes or until no longer
2 cloves garlic, minced pink. Stir soy mixture; add to
pleasantly tangy flavor.
1¹⁄2 tsp. grated fresh ginger chicken in skillet. Cook and stir
5. Transfer undrained
1 tsp. cornstarch until thickened and bubbly.
sauerkraut to canning jars or
1 tsp. Asian chili-garlic 3. Fill warm tortillas with chicken
airtight containers; seal and
sauce mixture and kimchi. Top with
label. Store in refrigerator up to
1 Tbsp. vegetable or olive oil cilantro and, if desired, serve
2 months. Makes 24 servings 1¹⁄2 lb. skinless, boneless
( ¹⁄4 cup each). with barbecue sauce. Makes
chicken breast halves, cut 4 servings (2 tacos each).
PER SERVING 24 cal., 0 g fat, into bite-size strips
0 mg chol., 452 mg sodium,
PER SERVING 354 cal., 9 g fat
8 5- to 6-inch white corn
(1 g sat. fat), 109 mg chol.,
6 g carb., 2 g fiber, 4 g sugars, tortillas, warmed
790 mg sodium, 26 g carb.,
1 g pro. 1¹⁄4 cups KIMCHI (tip, above)
3 g fiber, 6 g sugars, 39 g pro.
CLASSIC SAUERKRAUT ¹⁄3 cup chopped fresh cilantro
Prepare as directed, except Korean barbecue sauce
omit pears and juniper berries. (optional)
FAST & HEALTHY \ 31
 ROOT VEGGIE SALAD 1 small turnip, peeled,
halved, and thinly sliced
WITH MISO-TURMERIC 2 radishes, very thinly sliced
2. Using a vegetable peeler,
cut carrot lengthwise into thin
ribbons. In a large bowl

DRESSING 1 medium beet, peeled and

START TO FINISH 25 minutes
¹⁄4 cup olive oil
2 Tbsp. cider vinegar
1 tsp. red MISO PASTE
¹⁄2 tsp. ground turmeric
¹⁄2 tsp. grated fresh ginger
1 small clove garlic, minced
Salt and black pepper
1 large carrot, peeled
very thinly sliced
2 green onions, trimmed and
cut into thin strips
1. For dressing, in a small bowl
or screw-top jar combine first
six ingredients (through garlic).
Season to taste with salt and
black pepper.
combine carrot ribbons and
turnip and radish slices. Drizzle
with dressing; toss to coat. Fold
in beet slices. Sprinkle with
green onions. Makes
4 servings (1 cup each).
PER SERVING 167 cal., 14 g fat
(2 g sat. fat), 0 mg chol., 258 mg
sodium, 10 g carb., 3 g fiber,
6 g sugars, 1 g pro.

E TURMERIC has a high level of an E MISO PASTE is a blend of fermented soybeans,

antioxidant compound called curcumin, which
makes the rhizome a health-industry darling.
Research continues, but turmeric is rumored to
have health-promoting and anti-inflammatory
properties. Store fresh turmeric in the
refrigerator, unpeeled, up to two weeks.
salt, and water. It adds saltiness and a hit of umami—
that rich, earthy “fifth taste” found in savory foods.
Look for mild white miso paste or the more pungent
yellow and red miso pastes. The longer the soybean
mixture is allowed to ferment, the darker the color of the
paste (and the stronger the funky flavor).

32 | FAST & HEALTHY


COMMON (GOOD!)
BACTERIA BREAK
DOWN THE SUGARS
IN FOOD INTO ACIDS,
PREVENTING SPOILAGE
AND ADDING A TANGY,
ALMOST SOUR FLAVOR.
Once ingested, the live bacteria,
found in many fermented
and cultured foods, become part
of your microbiome, a diverse
and much-to-be-researched
environment of naturally
occurring microorganisms that
live in your gut.
BEEF LETTUCE
WRAPS WITH
MISO-YOGURT SAUCE
HANDS-ON TIME 30 minutes
SLOW COOK: 10 hours (low) or
5 hours (high)
2¹⁄2- to 3-lb. boneless beef
chuck pot roast, trimmed
1 cup chopped onion
¹⁄2 cup water
2 tsp. Chinese five-spice
powder
¹⁄2 tsp. salt
2 cups grape tomatoes,
quartered
1 cup chopped fresh mango
¹⁄8 tsp. crushed red pepper
1 6-oz. carton plain low-
1
fat YOGURT
Tbsp. chopped fresh
cilantro
1
1
Tbsp. red MISO PASTE
Tbsp. lime juice
24 leaves butterhead (Boston
or bibb) lettuce (2 heads)
Lime wedges
1. If needed, cut meat to fit into
a 3¹⁄2- or 4-qt. slow cooker. In
cooker combine ³⁄4 cup of the
onion and the water. Sprinkle
meat with five-spice powder
and salt; place meat in cooker.
Cover and cook on low 10 to
11 hours or high 5 to 5¹⁄2 hours.
2. Meanwhile, in a medium
bowl combine remaining ¹⁄4 cup
onion, the tomatoes, mango,
and crushed red pepper. For
sauce, in a small bowl combine
yogurt, cilantro, miso paste,
and lime juice. Cover and chill
tomato mixture and sauce until
ready to serve.
3. Remove meat from cooker,
reserving cooking juices. Shred
meat using two forks; place in a
bowl. Using a slotted spoon,
transfer onion to bowl with
meat. Add ¹⁄2 cup of the
cooking juices; toss to moisten.
4. Divide meat mixture among
lettuce leaves. Top with tomato
mixture and sauce. Fold lettuce
up around filling. Serve with
lime wedges. Makes 8 servings
(3 wraps each).
PER SERVING 239 cal., 7 g fat
(2 g sat. fat), 93 mg chol.,
350 mg sodium, 10 g carb.,
2 g fiber, 7 g sugars, 34 g pro.
FAST & HEALTHY \ 33
 miso paste and the hot water;
stir into broth mixture. Bring just
to simmering.
3. Break an egg into a cup and
slip egg into simmering broth.
Repeat with remaining eggs.
Simmer 3 minutes or just until
yolks are set but still moist,
spooning broth over eggs as
they cook. Top servings with
green parts of onions. Makes
4 servings (1¹⁄4 cups soup +
1 egg each).
PER SERVING 183 cal., 10 g
fat (2 g sat. fat), 186 mg chol.,
1,082 mg sodium, 13 g carb.,
3 g fiber, 3 g sugars, 12 g pro.

DILLED QUICK
PICKLED VEGGIES
HANDS-ON TIME 30 minutes
CHILL overnight

1¹⁄2 lb. assorted vegetables,

such as green beans,
trimmed; carrots, peeled
and sliced; baby corn;
and/or radishes, trimmed,
and thinly sliced
3 Tbsp. thinly sliced shallots
6 sprigs fresh dill
2 tsp. celery seeds
2 tsp. coriander seeds
2 tsp. whole black
peppercorns
1 tsp. mustard seeds
¹⁄2 tsp. crushed red pepper
(optional)
1³⁄4 cups water
1¹⁄3 cups white vinegar
1 Tbsp. salt
1 tsp. honey

1. Pack vegetables, shallots,

and dill into two sterilized
pint canning or other jars.
Divide next five ingredients

MISO-EGG SOUP ¹⁄3 cup white MISO PASTE

¹⁄3 cup hot water
(through crushed red pepper)
between jars.
PREBIOTICS START TO FINISH 30 minutes
4 eggs 2. In a small stainless-steel,
enamel, or nonstick heavy
Probiotics help foster good 4 green onions
gut health, but even gut 1 Tbsp. vegetable oil 1. Thinly slice green onions, saucepan combine remaining
bacteria need to eat. Enter 6 oz. fresh shiitake separating white and green ingredients. Bring to boiling,
prebiotics, foods that encourage mushrooms, stemmed and parts. In a deep 10-inch skillet stirring to dissolve salt. Pour hot
good bacteria to grow. Up your thinly sliced heat oil over medium heat. Add mixture over vegetables. Cool
1 Tbsp. grated fresh ginger white parts of onions, 30 minutes; seal jars.
prebiotic intake with:
2 cloves garlic, minced mushrooms, ginger, and garlic; 3. Chill overnight before
E LEEKS E ALMONDS 1 32-oz. carton reduced- cook and stir 2 to 3 minutes or serving. Store in refrigerator up
sodium chicken or until mushrooms begin to to 1 week. Makes 16 servings
E JICAMA E ONIONS vegetable broth soften. Add broth, vinegar, and ( ¹⁄4 cup each).
E ASPARAGUS E GARLIC 1 Tbsp. rice vinegar soy sauce; bring just to boiling. PER SERVING 16 cal., 0 g fat,
1 Tbsp. reduced-sodium 2. Add spinach. Cook and stir 0 mg chol., 244 mg sodium,
E GREENS E BANANAS
soy sauce 30 seconds or until spinach is 4 g carb., 1 g fiber, 2 g sugars,
2 cups fresh baby spinach wilted. In a small bowl combine 1 g pro.

34 | FAST & HEALTHY

 DILLED QUICK
PICKLED VEGGIES

CONSIDER THESE
PICKLES A CUSTOM
BLEND OF VEGGIES YOU LIKE
AND HAVE IN YOUR CRISPER.
Try okra, beets, fennel,
jicama, red and yellow
sweet pepper, and/or
asparagus.

FAST & HEALTHY \ 35

 Get your greens and indulge
cravings with salad pizza:
Pile dressed and wilted greens
on top of weeknight-friendly,
lightened-up pizzas.

36 | FAST & HEALTHY

 DIY HUMMUS
In a food processor or
blender combine one
15- to 16-oz. can chickpeas,
rinsed and drained; ¼ cup
each tahini (sesame seed
paste), lemon juice, and
olive oil; ½ tsp. salt; ¼ tsp.
paprika; and 1 minced
garlic clove. Cover and
process or blend 4 minutes
or until very smooth,
stopping and scraping
sides as necessary.
HUMMUS AND LAMB
PIZZA WITH ROMAINE
HANDS-ON TIME 20 minutes
BAKE 10 minutes at 450°F
8 oz. ground lamb, beef,
or turkey
¹⁄2 cup chopped onion
1 large clove garlic, minced
1 Tbsp. chopped fresh
oregano
¹⁄2 tsp. salt
¹⁄2 tsp. freshly ground black
pepper
1 12-inch pizza crust
4 tsp. olive oil
1 10-oz. container hummus
1 Tbsp. cider vinegar
1 tsp. Djion-style mustard
3 cups thinly sliced romaine
lettuce
¹⁄2 cup cherry tomatoes,
halved
¹⁄4 cup sliced sweet piquante,
cherry, or Italian sweet
peppers
¹⁄3 cup crumbled feta cheese
1. Preheat oven to 450°F. In
a 10-inch skillet cook lamb,
onion, and garlic over medium-
high heat until meat is
browned. Drain off fat. Stir in
oregano, salt, and ground
black pepper.
2. Place pizza crust on a
baking sheet (tip, p. 38); brush
with 1 tsp. of the oil. Spread
with hummus and top with
lamb mixture. Bake 10 to
15 minutes or until edge of
crust is light brown.
3. Meanwhile, for salad, in a
medium bowl whisk together
remaining 3 tsp. oil, vinegar,
and mustard. Season to taste
with additional salt and black
pepper. Add lettuce, tomatoes,
and piquante peppers; toss to
coat. Pile salad on top of pizza
and sprinkle with cheese.
Makes 4 servings (2 slices each).
PER SERVING 631 cal., 32 g fat
(9 g sat. fat), 50 mg chol.,
942 mg sodium, 63 g carb.,
5 g fiber, 4 g sugars, 22 g pro.
FAST & HEALTHY \ 37
 FOR CRISPER
CRUSTS, BAKE PIZZAS
DIRECTLY ON THE
OVEN RACK.

38 | FAST & HEALTHY

POTATO, BACON,
AND ARUGULA PIZZA
HANDS-ON TIME 25 minutes
BAKE 10 minutes at 425°F
3 slices bacon, chopped
1¹⁄4 cups ¹⁄8-inch slices Yukon
gold or red potatoes
¹⁄3 cup ¹⁄8-inch slices onion
1 tsp. chopped fresh
rosemary
¹⁄2 tsp. salt
¹⁄2 tsp. freshly ground black
pepper
1 12-inch thin pizza crust
1 tsp. olive oil
1 lemon
3 Tbsp. olive oil
¹⁄4 tsp. Dijon-style mustard
1 5-oz. pkg. baby arugula
¹⁄4 cup grated Parmesan
cheese
1. Preheat oven to 450°F;
reduce oven temperature to
425°F. In a 10-inch skillet cook
bacon over medium heat just
until it begins to brown. Drain
on paper towels, reserving
1 tsp. drippings in skillet.
2. Add potatoes and onion to
reserved drippings; sprinkle
with rosemary, ¹⁄4 tsp. of the
salt, and ¹⁄4 tsp. of the pepper.
Cook over medium-high heat
5 to 6 minutes or until potatoes
are light brown and onion is
tender, turning occasionally.
3. Place pizza crust on a
baking sheet (tip, opposite);
brush with 1 tsp. oil. Top with
potato mixture and bacon.
Bake 10 minutes or until edge of
crust is brown.
4. Meanwhile, for salad,
remove 1 tsp. zest and squeeze
1 Tbsp. juice from lemon. In a
medium bowl whisk together
lemon zest and juice, 3 Tbsp.
oil, mustard, and remaining
¹⁄4 tsp. salt and pepper. Add
arugula; toss to coat. Pile salad
on top of pizza and sprinkle
with cheese. Makes 4 servings
(2 slices each).
PER SERVING 314 cal., 18 g fat
(4 g sat. fat), 11 mg chol., 525 mg
sodium, 33 g carb., 4 g fiber,
4 g sugars, 9 g pro.
MAKE IT FASTER!
Use fully cooked bacon—
it’s crisp-cooked and ready to use
straight from the package.
Omit Step 1 and cook potatoes
and onion in 1 tsp. olive oil,
adding crumbled bacon after
potatoes are light brown and
onion is tender.
FAST & HEALTHY \ 39
 SAUSAGE AND PEPPER
PIZZA WITH WILTED KALE
HANDS-ON TIME 25 minutes
BAKE 10 minutes at 425°F
¹⁄2 cup white vinegar
1 Tbsp. sugar
1 clove garlic, minced
³⁄4 tsp. salt
1 cup halved and thinly
sliced red onion
8 oz. turkey Italian sausage
links, casings removed
¹⁄2 cup bite-size strips red
sweet pepper
1 12-inch thin whole grain
pizza crust
2 Tbsp. plus 1 tsp. olive oil
¹⁄3 cup jarred pizza sauce
2 oil-packed dried tomatoes,
finely chopped
2 Tbsp. finely chopped
toasted hazelnuts
1 Tbsp. lemon juice
¹⁄8 tsp. black pepper
1 6-oz. bunch Tuscan kale,
stemmed and thinly sliced
1. For pickled onion, in a small
saucepan bring vinegar, sugar,
garlic, and ¹⁄2 tsp. of the salt just
to boiling, stirring to dissolve
40 | FAST & HEALTHY
sugar. Add ¹⁄2 cup of the onion.
Return to boiling; reduce heat.
Cook 2 minutes; cool.
2. Preheat oven to 425°F. In a
10-inch skillet cook sausage,
sweet pepper, and remaining
¹⁄2 cup onion over medium heat
until sausage is browned and
vegetables are tender.
3. Place pizza crust on a
baking sheet (tip, p. 38); brush
with 1 tsp. of the oil. Spread
with pizza sauce and top
with sausage mixture. Bake
10 minutes or until edge of crust
is brown.
4. Meanwhile, for salad, in a
large bowl whisk together
remaining 2 Tbsp. oil and ¹⁄4 tsp.
salt, dried tomatoes, hazelnuts,
lemon juice, and black pepper.
Add kale; toss to coat. Drain
pickled onion, discarding liquid.
Toss pickled onion with kale
mixture. Pile salad on top of
pizza. Makes 4 servings
(2 slices each).
PER SERVING 394 cal., 20 g
fat (3 g sat. fat), 38 mg chol.,
531 mg sodium, 39 g carb.,
7 g fiber, 9 g sugars, 19 g pro.
 KALE IS FULL OF
INSOLUBLE FIBER,
A MUST FOR
HEALTHY DIGESTION
AND REGULARITY.
Soluble fiber, which
absorbs water, is found
in whole grains and the
seeds and skins of fruit.
Both types of fiber are
important: Fiber helps
control cholesterol levels,
supports digestive health,
and lowers your risk of
heart disease, diabetes,
and colon cancer. It also
keeps you full, which is
key for lasting energy
and weight loss.
# teamfiber

FAST & HEALTHY \ 41

 LEMON-DILL
SHRIMP AND
PASTA

Poach, broil, and roast your way to these quick,

easy, and seriously delicious seafood recipes.

42 | FAST & HEALTHY


SOMETIMES
FROZEN FISH IS THE
FRESHEST OPTION.
Thaw gradually by placing
the unopened package in
the refrigerator, which
will take about 1 to 2 days
for 1 pound. For a faster
thaw, place in a resealable
plastic bag and immerse
in cold water.
LEMON-DILL
SHRIMP AND PASTA
START TO FINISH 25 minutes
12 oz. fresh or frozen
peeled and deveined
1
medium shrimp
lemon
8 oz. dried fettuccine
2 Tbsp. olive oil
3 to 4 cloves garlic,
6
thinly sliced
cups fresh baby spinach
and/or arugula
¹⁄2 tsp. dried Italian
seasoning, crushed
Salt and black pepper
Fresh dill (optional)
1. Thaw shrimp, if frozen. Rinse
shrimp; pat dry. Remove 1 tsp.
To pit olives,
place on a cutting
board and crush,
one at a time,
with the side of a
chef’s knife. Pull
olive pieces away
from the pit.
zest and squeeze 2 Tbsp. juice
from lemon. In a Dutch oven
cook fettuccine according to
package directions; drain.
2. Meanwhile, in a 12-inch skillet
heat oil over medium heat. Add
garlic; cook and stir 1 minute.
Add shrimp; cook 3 to
4 minutes or until shrimp are
opaque, turning frequently.
Add spinach and fettuccine;
toss just until spinach begins to
wilt. Stir in lemon zest and juice
and Italian seasoning. Season
to taste with salt and pepper. If
desired, top with dill. Makes
4 servings (1¹⁄3 cups each).
PER SERVING 359 cal., 9 g
fat (1 g sat. fat), 107 mg chol.,
696 mg sodium, 50 g carb.,
5 g fiber, 2 g sugars, 21 g pro.
ARCTIC CHAR WITH
GREEN OLIVE AND LEMON
DRESSING
START TO FINISH 30 minutes
4 5-oz. fresh or frozen Arctic
char or salmon fillets with
skin, ¹⁄2 to ³⁄4 inch thick
1 lemon
¹⁄2 cup green olives, rinsed,
pitted (tip, above left), and
coarsely chopped
1 Tbsp. capers, rinsed and
drained
4 Tbsp. olive oil
Coarse salt and freshly
ground black pepper
¹⁄2 cup loosely packed fresh
Italian parsley, coarsely
chopped
1. Thaw fish, if frozen. For
dressing, remove zest and
squeeze juice from lemon. In a
small saucepan combine lemon
zest and juice, olives, and
capers. Slowly stir in 3 Tbsp. of
the oil until combined. Heat
dressing over low heat 5 to
10 minutes or until warm, stirring
occasionally (do not simmer).
2. Preheat broiler. Line a
baking pan with foil. Rinse fish;
pat dry. Sprinkle fish with salt
and pepper. Lightly rub both
sides with remaining 1 Tbsp. oil.
Place, skin side down, in
prepared pan. Broil 4 inches
from heat 7 minutes or until fish
flakes easily.
3. Before serving, stir parsley
into dressing. Serve fish with
dressing. Makes 4 servings
(1 fish fillet + 2¹⁄2 Tbsp.
dressing each).
PER SERVING 354 cal., 25 g
fat (4 g sat. fat), 78 mg chol.,
473 mg sodium, 2 g carb., 1 g
fiber, 1 g sugars, 29 g pro.
FAST & HEALTHY \ 43
 A quick guide on good-for-you,
quick-cooking fish.

SHRIMP  These small crustaceans

are widely available farmed or
wild-caught. Their size can
vary from miniature to colossal,
so double-check the size
your recipe calls for to ensure
accurate cooking times.

TILAPIA  Tilapia is low in fat,

versatile, readily available,
and inexpensive, thanks to
much of its production coming
from aquaculture.

COD  This popular fish from

the Pacific and North Atlantic
oceans has a firm, lean white
flesh. Haddock and pollack
have a similar texture and make
good substitutes.

STRIPED BASS  Striped bass comes

from the Atlantic Coast and has
a firm texture and mild, sweet
taste. If you can’t find it, substitute
red snapper or halibut.

HALIBUT 
As one of the
biggest flatfish—a fish that is wide
and flat with both eyes on
the top side—halibut is near the
top of the food chain in the
North Pacific and Atlantic oceans.
The white-flesh, mild-flavor fish
has a tender texture.

SALMON The rich and fatty

pink flesh of this fish contains
good-for-you omega-3s. There are
many varieties of salmon, much
of which is farmed. When possible,
opt for wild-caught, which has
a deeper, richer flavor.

FLOUNDER  This mild, sweet-tasting

fish has a delicate but firm texture.
Tilapia, grouper, and catfish all
make suitable substitutes.

ARCTIC CHAR  This pink-flesh fish

has a flavor and texture best
described as a cross between
trout and salmon.

44 | FAST & HEALTHY

 FISH AND
TOMATOES IN WINE
SPAGHETTI WITH CLAMS
HANDS-ON TIME 25 minutes
TOTAL TIME 1 hour 10 minutes
1¹⁄2 lb. fresh littleneck clams
in shells
1 Tbsp. olive oil
¹⁄4 cup chopped shallots
1³⁄4 cups low-sodium
vegetable broth or one
14.5-oz. can reduced-
sodium chicken broth
¹⁄4 cup dry white wine or
low-sodium vegetable
broth
2 Tbsp. lemon juice
¹⁄4 tsp. crushed red pepper
10 oz. dried whole grain
spaghetti, cooked and
Prepping and drained
1 tsp. chopped fresh
soaking clams
tarragon
can be completed
Chopped fresh Italian
up to 8 hours in
parsley
advance. Place
Finely shredded Parmesan
cleaned clams in a cheese (optional)
bowl, top with a
damp towel, 1. Scrub clams under cold
and chill until running water. In an 8-qt. Dutch
ready to cook. oven combine 4 qt. cold water
and ¹⁄3 cup salt; add clams.
Soak 15 minutes; drain and
rinse. Discard water. Repeat
soaking, draining, and rinsing
two more times (tip, left).
2. In a 12-inch skillet heat oil
over medium heat. Add
shallots; cook and stir 2 minutes
or until lightly browned. Add
broth, wine, lemon juice, and
crushed red pepper. Bring to
boiling. Add clams; reduce
heat to medium-low. Cook,
covered, 8 to 10 minutes or
until clams open. Discard any
unopened clams.
3. Add spaghetti and tarragon
to clam mixture; toss to
combine. Sprinkle with parsley
and, if desired, cheese. Makes
4 servings (1¹⁄4 cups spaghetti
mixture + 4 clams each).
PER SERVING 429 cal., 7 g
fat (1 g sat. fat), 51 mg chol.,
1,084 mg sodium, 59 g carb.,
8 g fiber, 5 g sugars, 35 g pro.
FISH AND TOMATOES
IN WINE
START TO FINISH 25 minutes
¹⁄2 cup dry white wine
¹⁄4 cup water
¹⁄4 cup olive oil
2 cups cherry or grape
tomatoes
2
6
shallots, sliced ¹⁄4 inch thick
fresh thyme sprigs
¹⁄4 tsp. kosher salt
1 lb. fresh skinless halibut,
striped bass, or red
snapper fillets, cut into
4 portions
1. In a 10-inch skillet combine
wine, the water, and oil. Add
tomatoes, shallots, thyme, and
salt. Bring to boiling; reduce
heat. Simmer 3 to 5 minutes or
until tomatoes are softened.
2. Place fish in skillet, spooning
some of the wine mixture over
fish. Cook, covered, over
medium-low heat 8 to
10 minutes or until fish flakes
easily. Remove thyme; discard.
3. Using a slotted spoon,
transfer fish and tomatoes to
shallow bowls, breaking fish
into chunks. Ladle wine mixture
over fish. Top with additional
fresh thyme. Makes 4 servings.
PER SERVING 272 cal., 16 g
fat (2 g sat. fat), 91 mg chol.,
155 mg sodium, 5 g carb., 1 g
fiber, 3 g sugars, 21 g pro.
FAST & HEALTHY \ 45
 PEPPERED SALMON 2 large oranges
Chopped green onions
2. Meanwhile, remove 1 tsp.
zest and squeeze ¹⁄2 cup juice
3. Add orange zest and juice
to skillet. Simmer, uncovered,
WITH ROASTED (optional) from one of the oranges. 3 to 5 minutes or until reduced

ROOT VEGETABLES 1. Thaw salmon, if frozen.

START TO FINISH 30 minutes
4 4- to 5-oz. fresh or
frozen skinless
salmon fillets
2 cups coarsely chopped
carrots
1 cup peeled and coarsely
chopped red and/or
golden beets
3 Tbsp. olive oil
³⁄4 tsp. sea salt or salt
³⁄4 tsp. coarse ground
black pepper
Preheat oven to 425°F. Line a
13×9-inch baking pan with foil.
Arrange carrots and beets in
separate halves of prepared
pan. Drizzle with half of the oil
and sprinkle with ¹⁄2 tsp. of the
salt and ¹⁄2 tsp. of the pepper.
Roast 20 to 25 minutes or until
tender, stirring once. Transfer to
a platter; cover to keep warm.
Rinse salmon; pat dry.
Measure thickness of salmon.
Sprinkle with remaining ¹⁄4 tsp.
salt and pepper. In a 12-inch
skillet heat remaining oil over
medium-high heat. Add
salmon; cook 4 to 6 minutes
per ¹⁄2-inch thickness or until
salmon flakes easily, turning
once. Transfer to platter with
vegetables.
by half; spoon over salmon.
Cut remaining orange into
wedges; serve with salmon.
If desired, sprinkle with green
onions. Makes 4 servings
(1 salmon fillet + ¹⁄2 cup
vegetables each).
PER SERVING 323 cal., 18 g
fat (3 g sat. fat), 62 mg chol.,
534 mg sodium, 17 g carb.,
4 g fiber, 11 g sugars, 24 g pro.

MORE THAN
40% OF AMERICANS
ARE DEFICIENT IN VITAMIN D.
Fatty fish, such as salmon,
is an excellent source of this
important nutrient: A single 4-ounce
serving of cooked salmon contains
around 100 percent of the
recommended daily intake
of vitamin D.

46 | FAST & HEALTHY


WARM CITRUS
SHRIMP SALAD
START TO FINISH 30 minutes
1¹⁄2 to 2 lb. fresh or frozen
large shrimp in shells
1 to 2 oranges
2 cups sugar snap pea
pods, cut diagonally
into 1-inch pieces
1 cup thin bite-size strips
red sweet pepper
2 cloves garlic, minced
¹⁄4 to ¹⁄2 tsp. crushed red
pepper
3 Tbsp. lemon juice
3 Tbsp. olive oil
1 Tbsp. Dijon-style
mustard
¹⁄2 tsp. sea salt
8 cups coarsely chopped
hearts of romaine
lettuce
1. Thaw shrimp, if frozen. Peel
and devein shrimp, leaving
tails intact if desired. Rinse
shrimp; pat dry. Preheat oven
to 450°F, placing a 15×10-inch
baking pan in oven during
preheat.
2. Remove 2 tsp. zest and
squeeze 6 to 7 Tbsp. juice
from oranges. In a medium
bowl combine shrimp, orange
zest, pea pods, sweet pepper,
garlic, and crushed red
pepper. In a small bowl
combine 3 Tbsp. of the
orange juice, the lemon juice,
oil, mustard, and salt. Drizzle
half of the juice mixture over
shrimp mixture; toss to coat.
3. Carefully add shrimp
mixture to hot pan. Roast
5 minutes or just until shrimp
are opaque, stirring once.
Meanwhile, in a medium
bowl toss together lettuce
and remaining juice mixture.
4. Push shrimp mixture to
one side of pan. Add lettuce
to other side of pan. Roast
1 to 2 minutes more or just
until lettuce begins to wilt.
Drizzle with remaining
3 to 4 Tbsp. orange juice.
5. Divide lettuce among
plates and top with shrimp
mixture. Serve with pan
juices. Makes 4 servings
(1 cup shrimp mixture +
1¹⁄4 cups lettuce each).
PER SERVING 230 cal., 11 g
fat (2 g sat. fat), 159 mg chol.,
495 mg sodium, 12 g carb.,
4 g fiber, 6 g sugars,
23 g pro.
FAST & HEALTHY \ 47
 ROASTED GARLIC
TURKEY-CHICKPEA
PATTIES

Big-batch mains—think meatballs, pork tenderloin, Italian beef—turn

frazzled weeknight dinners into serve-yourself meals (two or three ideas
per main) ready in those few precious minutes between errands,
soccer practice, homework, and that band concert.
48 | FAST & HEALTHY

Harissa paste is a
thick, spicy blend
of chiles, garlic,
aromatic spices,
and lemon juice.
Look for a jarred
paste with a short
ingredient list.
1  TURKEY-CHICKPEA PITAS
Serve patties in warmed whole
wheat flatbreads, pita rounds, or
naan with arugula, tomato
wedges, cucumber slices, and
yogurt sauce.
ROASTED GARLIC
1 TURKEY-CHICKPEA
PATTIES
HANDS-ON TIME 30 minutes
ROAST 35 minutes at 400°F
2 large garlic bulbs
6 Tbsp. olive oil
4 egg whites, lightly beaten
2 15-oz. cans garbanzo
beans (chickpeas), rinsed
and drained
1¹⁄2 tsp. ground cumin
1 tsp. salt
¹⁄2 tsp. ground coriander
¹⁄2 tsp. cracked black pepper
1 lb. ground turkey
¹⁄3 cup chopped fresh Italian
parsley
¹⁄2 cup plain low-fat yogurt
2 to 3 tsp. harissa paste
(tip, left)
1. Preheat oven to 400°F. Cut
2 off top ¹⁄2 inch of garlic bulbs to
expose ends of individual
cloves. Leaving bulbs whole,
remove any loose, papery
outer layers. Place bulbs, cut
ends up, in a 10-oz. custard cup
or on a double thickness of foil.
Drizzle bulbs with oil. Cover
bulbs with foil or bring foil up
around bulbs and fold edges
together to loosely enclose.
Roast 35 to 40 minutes or until
garlic feels soft; cool. Remove
garlic cloves from husks by
squeezing bottom of bulbs;
reserve garlic oil.
2. In a medium bowl combine
egg whites, chickpeas, cumin,
salt, coriander, pepper, and
roasted garlic; mash until
nearly smooth. Add ground
turkey and parsley; mix well.
Shape into eight oval patties
(mixture will be soft).
3. In a 12-inch skillet heat half of
the reserved garlic oil over
medium heat. Add half of the
patties; cook 7 minutes or until
browned and cooked through
(165°F), turning once. Remove
from skillet. Repeat with
remaining garlic oil and patties.
4. For yogurt topping, in a
2  SHREDDED KALE SLAW small bowl combine yogurt and
In a medium bowl combine 3 Tbsp. golden raisins, 2 Tbsp. harissa paste. Makes 8 patties
cider vinegar, 1 Tbsp. olive oil, and ¹⁄4 tsp. salt. Add 2 cups + ¹⁄2 cup yogurt sauce.
shredded kale. Stir to combine, pressing against side of bowl to PER SERVING 289 cal., 17 g
massage kale. Cover; chill 30 minutes. Top with sliced red onion fat (3 g sat. fat), 43 mg chol.,
and sweet pepper and crumbled turkey-chickpea patty. 505 mg sodium, 18 g carb., 4 g
fiber, 4 g sugars, 18 g pro.
FAST & HEALTHY \ 49
BANH MI PORK
TENDERLOIN
START TO FINISH 25 minutes

2 12-oz. pork tenderloins,

trimmed and cut into
¹⁄2-inch slices
2 Tbsp. reduced-sodium soy
sauce
4 tsp. sriracha sauce
1 large cucumber, seeded
and cut into thin bite-size
strips
1 large red sweet pepper,
cut into thin bite-size strips
1 cup shredded carrots
¹⁄2 cup chopped green onions

1. Press each meat slice with

the palm of your hand to an
even thickness. In a small bowl
combine soy sauce and
sriracha sauce; brush over
meat. Coat a grill pan or
12-inch skillet with nonstick
cooking spray; heat over
medium-high heat. Add meat;
cook 4 to 6 minutes or until
slightly pink in center,
turning once.
2. In a large bowl combine
cucumber, sweet pepper,
carrots, and green onions.
Makes about 1¹⁄2 pounds meat
+ 4¹⁄2 cups vegetable mixture.
PER SERVING 157 cal., 3 g fat
(1 g sat. fat), 74 mg chol., 307 mg
sodium, 7 g carb., 2 g fiber, 4 g
sugars, 25 g pro.

50 | FAST & HEALTHY

 1

1  VIETNAMESE CABBAGE SALADS 2  BANH MI SANDWICHES 3  RICE BOWLS

Divide a mixture of thinly sliced napa cabbage and fresh Cut a loaf of baguette-style French Divide cooked brown rice
cilantro, mint, and basil leaves among bowls. Top with bread in half horizontally. Stir together among bowls. Top with meat,
meat and vegetable mixture. For dressing, in a small bowl ¹⁄3 cup mayonnaise and 1 Tbsp. vegetable mixture, thinly
whisk together ½ cup thinly sliced shallots, ¼ cup each fish sriracha sauce; spread onto bottom sliced fresh jalapeño chile
sauce and rice vinegar, 3 Tbsp. cold water, ½ tsp. each half of loaf. Add meat, vegetable pepper, and fresh cilantro.
lime zest and crushed red pepper, 2 Tbsp. lime juice, and mixture, thinly sliced fresh jalapeño Drizzle with reduced-sodium
2 tsp. honey or agave syrup. Drizzle salads with dressing; chile pepper, fresh cilantro, and top half soy sauce and additional
top with chopped roasted peanuts. of loaf. Cut into serving-size portions. sriracha sauce.

FAST & HEALTHY \ 51

 MEATBALLS
HANDS-ON TIME 25 minutes
BAKE 12 minutes at 375°F

1 egg
¹⁄4 cup fine dry bread crumbs
¹⁄4 cup finely chopped onion
2 Tbsp. milk
¹⁄4 tsp. salt
¹⁄2 tsp. black pepper
8 oz. bulk turkey sausage
8 oz. ground beef

SET YOURSELF UP 1. Preheat oven to 375°F. Lightly

FOR BUSY WEEKS: coat a 15×10-inch baking pan
FREEZE A BATCH with nonstick cooking spray. In
OF MEATBALLS a medium bowl beat egg with
a fork. Stir in next five
Freeze cooled
ingredients (through pepper).
meatballs on a Add turkey sausage and
waxed paper- ground beef; mix well. Shape
lined baking mixture into 1-inch meatballs.
sheet until firm. Place meatballs in pan.
Transfer to 2. Bake 12 to 15 minutes or until
containers, and meatballs are no longer pink
freeze up to (165°F). Drain off fat. Makes
3 months. about 36 meatballs.
PER SERVING 135 cal., 7 g
fat (2 g sat. fat), 72 mg chol.,
340 mg sodium, 4 g carb., 0 g
fiber, 1 g sugars, 14 g pro.

1  POLENTA AND RED SAUCE 2 CREAMY VEGGIE “NOODLES” 3  NOODLE BOWLS

Serve meatballs Using a vegetable spiralizer or julienne cutter, Prepare dried rice noodles or angel hair pasta
over polenta with cut a small peeled sweet potato into long, thin according to package directions. Divide
homemade or purchased noodles (or purchase veggie noodles). In a skillet noodles, shredded romaine lettuce, shredded
pasta sauce. Sprinkle cook sweet potato noodles and sliced fresh carrots, meatballs, sliced Fresno chile peppers,
with finely shredded mushrooms in hot olive oil until tender. Thin ricotta sliced green onions, and fresh cilantro among
Parmesan cheese and/or cheese with a little milk and toss with noodle mixture. bowls. Drizzle with a mixture of ¹⁄3 cup rice
chopped fresh basil. Serve with meatballs and chopped fresh rosemary. vinegar, 2 Tbsp. olive oil, and 1 Tbsp. honey.

52 | FAST & HEALTHY

 1

FAST & HEALTHY \ 53

PEPPERY ITALIAN BEEF
HANDS-ON TIME 25 minutes
SLOW COOK 10 hours (low) or
5 hours (high)

1 2¹⁄2- to 3-lb. boneless beef

chuck pot roast, trimmed
1 tsp. garlic-pepper
seasoning
1 Tbsp. vegetable oil
1 14.5-oz. can reduced-
sodium beef broth
1 0.5- to 0.75-oz. pkg. Italian
dry salad dressing mix
2 tsp. dried Italian
seasoning, crushed
1 12- to 16-oz. jar
pepperoncini salad
peppers, drained and
stems removed

1. If needed, cut meat to fit into

a 3¹⁄2- or 4-qt. slow cooker.
Sprinkle meat with garlic-
pepper seasoning; rub in with
your fingers. In a 4-qt. Dutch
oven heat oil over medium-
high heat. Add meat; cook until
browned on all sides. Transfer
meat to cooker.
2. In a medium bowl whisk
together broth, salad dressing
mix, and Italian seasoning.
Pour over meat in cooker. Top
with salad peppers. Cover and
cook on low 10 to 12 hours or
high 5 to 6 hours.
3. Using a slotted spoon,
remove meat from cooker.
Shred meat using two forks.
Strain cooking liquid into a
bowl, reserving peppers. Skim
fat from cooking liquid. Return
meat and peppers to cooker.
Stir in enough of the cooking
liquid to moisten. Makes 8 cups 1  PESTO FLATBREADS 2  HOAGIE SANDWICHES 3  STUFFED BAKED SWEET POTATOES
meat mixture. Top purchased warmed flatbreads Fill toasted split hoagie Halve baked sweet potatoes. Top
PER SERVING 219 cal., 8 g with meat mixture, shredded buns or kaiser rolls with with sauteed greens, meat mixture,
fat (2 g sat. fat), 92 mg chol., mozzarella cheese, and thinly meat mixture and and, if desired, sliced green onions
755 mg sodium, 3 g carb., 0 g sliced red onion; drizzle with pesto. mozzarella cheese. and chopped fresh basil.
fiber, 1 g sugars, 32 g pro

54 | FAST & HEALTHY

 1

For DIY pesto,

whir together
2 cups basil,
½ cup each
pine nuts
and shredded
Parmesan, ¼ cup
olive oil, 4 cloves
garlic, and

2 ¼ tsp. salt.

FAST & HEALTHY \ 55

 CRISPY
COCONUT SHRIMP
WITH BROCCOLI

The spiralizer, air fryer, toaster oven, and multicooker were practically
made for speedy, nutritious meals. Use these tools for lightened-up versions
of noodle bowls, pizzas, sandwiches, and more.
56 | FAST & HEALTHY
 Think of countertop air fryers as mini
convection ovens: A fan in the appliance
CRISPY COCONUT
SHRIMP WITH BROCCOLI
HANDS-ON TIME 30 minutes
COOK 45 minutes
1 lb. fresh or frozen medium
shrimp in shells
1 cup uncooked brown rice,
such as jasmine, basmati,
regular, or short grain
1 14-oz. can unsweetened
light coconut milk
1¹⁄4 cups water
1 tsp. grated fresh ginger
³⁄4 tsp. kosher salt
2 Tbsp. chopped fresh
cilantro (optional)
2 egg whites
3 Tbsp. all-purpose flour
³⁄4 cup whole wheat panko
bread crumbs
¹⁄2 cup unsweetened
shredded coconut
3 cups broccoli florets
1 Tbsp. canola oil
1 lime
1 medium mango, halved,
seeded, peeled, and
chopped
¹⁄4 tsp. crushed red pepper
Lime zest and/or wedges
1. Thaw shrimp, if frozen. Peel
and devein shrimp, leaving tails
intact if desired. Rinse shrimp;
pat dry.
fat and calorie load.
2. Rinse and drain rice. In a
medium saucepan combine
1 cup of the coconut milk, the
water, ginger, and ¹⁄2 tsp. of the
salt. Bring to boiling. Stir in rice.
Return to boiling; reduce heat.
Simmer, covered, 45 minutes.
Remove from heat. Let stand
10 minutes. Fluff rice with a fork
and, if desired, sprinkle with
1 Tbsp. of the cilantro.
3. Meanwhile, in a shallow dish
whisk together egg whites and
remaining coconut milk. In a
second shallow dish stir
together flour and remaining
¹⁄4 tsp. salt. In a third shallow
dish combine panko and
coconut. Dip shrimp into flour
mixture, then into egg mixture
to coat. Dip into panko mixture,
turning and pressing to coat.
4. Preheat an air-fryer to
400°F. Place half of the shrimp
in air-fryer basket. Cook
5 minutes or until golden and
crispy. Remove from basket
and keep warm. Repeat with
remaining shrimp. In a medium
bowl drizzle broccoli with oil;
toss to coat. Add broccoli, half
at a time, to basket and cook
3 minutes or until crisp-tender.
5. For salsa, remove zest and
squeeze juice from lime. In a
small bowl combine lime zest
and juice, mango, crushed red
pepper, and remaining 1 Tbsp.
cilantro. Serve shrimp over rice.
Serve with broccoli and top
with mango salsa and/or lime
zest. Makes 4 servings (3 oz.
shrimp, ²⁄3 cup rice, ³⁄4 cup
broccoli + ¹⁄4 cup salsa each).
PER SERVING 587 cal., 20 g fat
(11 g sat. fat), 170 mg chol.,
474 mg sodium, 70 g carb., 8 g
fiber, 11 g sugars, 35 g pro.
CRISPY TOFU “STIR FRY”
recipe, page 58
Tofu is a low-calorie,
vegetable-based protein
made from soy milk,
water, and a natural
or chemical coagulant
(curdling agent). The
coagulant causes the
proteins and oils to
bind together, and
the resulting curds are
strained and pressed
to the desired texture
and moisture content.
Firm and extrafirm
tofu are water-packed,
refrigerated, and can be
sliced or cubed. Soft and
silken tofu have delicate
texture and are best
used for stirring into dips,
purees, and dressings.
FAST & HEALTHY \ 57
CRISPY TOFU “STIR-FRY”
Pictured on page 57.
HANDS-ON TIME 15 minutes
COOK 25 minutes
Toaster ovens are like small,
6 Tbsp. reduced-sodium
countertop ovens, and they’re
soy sauce
best used for toasting,
1 tsp. toasted sesame oil
1 14-oz. pkg. firm, tub-style broiling, and baking small
tofu, drained, patted dry, quantities of food (and heating
and cut into 1-inch cubes up leftovers without firing
2 Tbsp. cornstarch up the conventional oven).
1 medium onion, cut into A toaster oven can be an
thin wedges alternative to a microwave, with
1¹⁄4 cups bite-size strips red the added ability to brown and
sweet pepper crisp. We found the higher-
1 cup fresh snow or sugar
tech toaster ovens (also called
snap pea pods, trimmed
countertop ovens) delivered
3 Tbsp. rice vinegar
2 Tbsp. honey
good melty, browned results.
1 Tbsp. grated fresh ginger
¹⁄4 tsp. crushed red pepper
2 cups hot cooked
brown rice

1. Preheat an air-fryer to 400°F. MINI

CAULIFLOWER
In a large bowl stir together
PIZZAS
1 Tbsp. of the soy sauce and
the sesame oil. Add tofu; toss
gently to coat. Sprinkle with
cornstarch; toss gently to coat.
Lightly coat air-fryer basket
with nonstick cooking spray.
Place tofu in prepared basket;
cook 10 minutes. Stir gently.
Cook 10 minutes more or until
tofu is golden and crispy.
Remove from basket.
2. Coat onion, sweet pepper,
and pea pods with cooking
spray; add to basket. Cook
5 minutes or until crisp-tender.
3. Meanwhile, for sauce, in a
small saucepan stir together
remaining 5 Tbsp. soy sauce,
vinegar, honey, ginger, and
crushed red pepper. Bring to
boiling; reduce heat. Simmer,
uncovered, 5 minutes or until
reduced to ¹⁄2 cup.
4. Toss tofu and vegetables
with sauce. Serve with rice.
Makes 4 servings (1 cup stir-fry
+ ¹⁄2 cup rice each).
PER SERVING 319 cal., 7 g fat
(1 g sat. fat), 0 mg chol., 846 mg
sodium, 51 g carb., 4 g fiber, 17 g
sugars, 14 g pro.

58 | FAST & HEALTHY

 MINI CAULIFLOWER 1. Place cauliflower in a food
processor. Cover and pulse
Bake 20 to 25 minutes or until
crisp and golden.
PIZZAS eight to 10 times or until 4. In a small bowl stir together
HANDS-ON TIME 30 minutes crumbly and resembles the tomato sauce, Italian
BAKE 23 minutes at 425°F texture of couscous. (Or use seasoning, garlic powder, and
2¹⁄2 cups purchased riced dash salt. Spoon sauce over
3 cups cauliflower florets cauliflower.) baked crusts. Top with toppers,
1 Tbsp. water and sprinkle with the ¹⁄2 cup
2. Place a small baking sheet in
1 egg, lightly beaten
a toaster oven and preheat cheese. Bake 3 to 5 minutes
¹⁄3 cup shredded Italian
oven to 425°F. In a shallow dish more or until cheese is melted.
cheese blend
combine cauliflower and the If desired, sprinkle with fresh
2 Tbsp. panko bread crumbs
water. Microwave, covered, herbs. Makes 2 pizzas.
¹⁄2 tsp. dried Italian
4 to 5 minutes or until tender, PER PIZZA 243 cal., 13 g
seasoning, crushed
stirring once or twice; cool. fat (8 g sat. fat), 126 mg chol.,
¹⁄8 tsp. salt
Transfer cauliflower to a 893 mg sodium, 13 g carb., 4 g
¹⁄4 cup tomato sauce
100-percent-cotton dish towel fiber, 4 g sugars, 18 g pro.
¹⁄4 dried Italian seasoning,
crushed or four layers of 100-percent
¹⁄8 tsp. garlic powder -cotton cheesecloth. Wrap CHICKEN AND
Dash salt
Toppers, such as sautéed
towel around cauliflower and
squeeze until no more liquid VEGGIE MELTS
HANDS-ON TIME 15 minutes
veggies, cooked and is released.
BAKE 10 minutes at 400°F
crumbled sausage, cooked 3. In a medium bowl combine
chicken, etc. next five ingredients (through 2 slices hearty whole grain
¹⁄2 cup shredded Italian salt); stir in cauliflower. On bread
cheese blend (2 oz.) parchment paper, press ¹⁄2 of a small zucchini (halve
Chopped fresh basil, mixture into two 6- to 7-inch lengthwise)
oregano, and/or parsley circles. Transfer crusts on paper ¹⁄4 cup plain low-fat Greek
(optional) to preheated baking sheet. yogurt
1 Tbsp. honey mustard
¹⁄8 tsp. dried thyme, crushed
1 cup shredded cooked
chicken breast
1 small tomato, sliced
¹⁄4 cup sliced red onion
2 slices Monterey Jack
cheese with jalapeño
peppers, cheddar cheese
with jalapeño peppers, or
Colby and Monterey Jack
cheese

1. In a toaster oven toast

FOR COOKED CHICKEN, bread; remove from oven.
buy ready-to-use rotisserie 2. Preheat toaster oven to
chicken (remove meat from 400°F. Using a vegetable
the bones and shred or chop), peeler, cut zucchini lengthwise
or grill or sauté one 6- to 8-oz. into thin ribbons. In a medium
skinless, boneless chicken breast bowl stir together yogurt,
half over medium heat mustard, and thyme. Add
15 to 18 minutes. chicken; toss to coat.
3. Arrange toasted bread on a
small baking sheet. Layer
bread with zucchini ribbons,
chicken mixture, tomato, and
onion; top with cheese. Bake
10 to 15 minutes or until heated
through and cheese is melted.
Makes 2 servings (1 open-face
sandwich each).
PER SERVING 324 cal., 10 g fat
CHICKEN AND (5 g sat. fat), 82 mg chol.,
VEGGIE MELTS
352 mg sodium, 19 g carb., 3 g
fiber, 7 g sugars, 33 g pro.

FAST & HEALTHY \ 59


Make low-carb “noodles”
from veggies—zucchini and
summer squash, carrots,
beets, cucumbers, etc.—with
a countertop or handheld
spiralizer. Turn a crank
(or, in the case of handheld
models, the entire spiralizer)
to run produce past a blade,
which cuts the vegetables
into noodlelike shapes. Most
countertop models come with
several blades for different
noodle shapes and widths.
60 | FAST & HEALTHY
ASIAN PORK AND VEGGIE
NOODLE BOWLS
START TO FINISH 30 minutes
12 oz. pork tenderloin,
trimmed and cut into very
thin bite-size strips
2 Tbsp. white miso paste or
reduced-sodium soy sauce
2 tsp. toasted sesame oil
2 cups thinly sliced fresh
shiitake (stemmed) or
button mushrooms
¹⁄2 cup thinly sliced shallots
2 Tbsp. finely chopped fresh
ginger
2 14.5-oz. cans reduced-
sodium chicken broth
2 medium carrots, peeled
1 medium or 2 small yellow
summer squash and/or
zucchini
1 cup snow or sugar snap
pea pods, cut diagonally
into 1-inch pieces
2 radishes, thinly sliced
1 tsp. sesame seeds, toasted
1. Coat a 4- to 6-qt. nonstick
Dutch oven with nonstick
cooking spray; heat over
medium-high heat. Add meat;
cook and stir 2 minutes.
Remove from pan.
2. In a small bowl whisk
together ¹⁄2 cup water and the
miso paste. In Dutch oven heat
sesame oil over medium heat.
Add mushrooms and shallots;
cook 5 minutes, stirring
occasionally. Add ginger; cook
and stir 30 seconds. Add miso
mixture and broth to mushroom
mixture. Bring to boiling.
3. Meanwhile, using a heated through. Top with
vegetable peeler, cut carrots radishes, sesame seeds, and, if
lengthwise into thin ribbons. desired, sriracha sauce. Makes
Using a vegetable spiralizer or 4 servings (2 cups each).
julienne cutter, cut squash into PER SERVING 197 cal., 5 g fat
long, thin noodles. Add carrot (1 g sat. fat), 55 mg chol., 810 mg
ribbons and pea pods to sodium, 15 g carb., 4 g fiber, 7 g
mushroom mixture; cook sugars, 25 g pro.
3 minutes. Add meat and
squash noodles; cook
30 seconds more or just until
 ZOODLE PIZZA
CASSEROLE
HANDS-ON TIME 15 minutes
BAKE 25 minutes at 400°F

3 10- to 12-oz. zucchini

1¹⁄2 tsp. kosher salt
2 eggs, lightly beaten
2 cups shredded mozzarella
cheese (8 oz.)
¹⁄4 cup grated Parmesan
cheese
¹⁄4 cup all-purpose flour
2 Tbsp. cornmeal
1 8-oz. can pizza sauce
Toppers, such as mini
pepperoni, sliced fresh
mushrooms, chopped
sweet pepper, and/or
sliced black olives

1. Preheat oven to 400°F. Coat

a 3-qt. rectangular baking dish
with nonstick cooking spray.
Using a vegetable spiralizer
or julienne cutter (tip, below),
cut zucchini into long, thin
noodles (zoodles). Place in a
colander and sprinkle with salt;
toss gently. Let stand 15 to
20 minutes. Pat dry with
paper towels.
2. In a large bowl combine
eggs, ¹⁄2 cup of the mozzarella
cheese, the Parmesan cheese,
flour, and cornmeal. Stir in
zoodles. Transfer to prepared
baking dish. Bake 10 minutes
or until set and no excess
liquid remains.
3. Spread zoodle mixture with
pizza sauce. Top with
remaining 1¹⁄2 cups mozzarella
cheese and toppers. Bake 15 to
20 minutes more or until cheese
is light brown. Makes
8 servings ( ¹⁄2 cup each).
PER SERVING 163 cal., 8 g
fat (4 g sat. fat), 67 mg chol.,
585 mg sodium, 12 g carb., 2 g

For pappardelle- Cut

Use common kitchen tools to slice inspired veggie veggies into
your veggies into “noodles” to serve noodles, use a fettuccinelike
under your favorite sauce, in salads pieces: Slice
into thin planks,
or soups, or tossed with olive oil and
and cut planks
into strips ¼ to ½
stirring occasionally. inch wide.

FAST & HEALTHY \ 61

 but most models feature other functions, including slow-cooking,
yogurt-making, and sautéing. Electric cookers are often pricier than
stove-top pressure cookers, but they’re a worthwhile investment for
fix-and-forget home cooking. They’re easy and convenient, and they
monitor temps and timings for perfect doneness.
PULLED PORK
GYROS WITH DILLED
RADISH TZATZIKI
HANDS-ON TIME 20 minutes
COOK 1 hour
1 5.3-oz. carton Greek
yogurt
¹⁄2 cup shredded radishes
¹⁄4 cup shredded cucumber
2 Tbsp. chopped fresh dill
1 clove garlic, minced
Salt and black pepper
1 lemon
2¹⁄2 tsp. dried oregano,
crushed
1¹⁄2 tsp. dried marjoram,
crushed
1¹⁄2 tsp. garlic powder
1 tsp. salt
1 tsp. black pepper
2 to 3 lb. boneless pork
shoulder roast, trimmed
and cut into large chunks
¹⁄2 cup dry red wine
Pita bread rounds
Sliced red onion
Crumbled feta cheese
1. For tzatziki, in a medium bowl
combine yogurt, radishes,
cucumber, dill, and garlic.
Season to taste with salt and
pepper. Cover and chill until
ready to serve.
2. Remove 1¹⁄2 tsp. zest and
squeeze 1 Tbsp. juice from
lemon. In a small bowl combine
62 | FAST & HEALTHY
lemon zest and next five
ingredients (through 1 tsp. black
pepper). Reserve 1 Tbsp. of the
seasoning. Sprinkle meat with
remaining seasoning; rub in
with your fi ngers.
3. Place meat in a 6-qt. electric
or stove-top pressure cooker.
Add wine. Lock lid in place. Set
electric cooker on high
pressure to cook 60 minutes.
For stove-top cooker, bring up
to pressure over medium-high
heat; reduce heat enough to IN TOUGHER MEAT CUTS,
maintain steady (but not SUCH AS BEEF BRISKET, BEEF
excessive) pressure. Cook CHUCK ROAST, AND PORK SHOULDER,
60 minutes. Remove from heat. the pressure cooker’s intense steam
For both models, let stand
creates fork-tender meat ASAP.
15 minutes to release pressure
Slow-cooking also works well,
naturally. Release any
but the pressure cooker is all
remaining pressure. Open
about fast and furious.
lid carefully.
4. Using a slotted spoon,
remove meat from cooker.
Coarsely shred meat using two
forks; toss with enough of the
cooking liquid to moisten. Add
lemon juice and reserved
1 Tbsp. seasoning; toss to coat.
Serve meat in pita bread with
tzatziki, onion, cheese, and
additional dill. Makes
8 servings (2³⁄4 oz. meat +
2¹⁄2 Tbsp. tzatziki each).
PER SERVING 379 cal., 10 g
fat (4 g sat. fat), 79 mg chol.,
856 mg sodium, 38 g carb., 2 g
fiber, 3 g sugars, 30 g pro.
MOO SHU CHICKEN
HANDS-ON TIME 20 minutes
COOK 5 minutes
¹⁄2 cup hoisin sauce
2 Tbsp. water
4 tsp. toasted sesame oil
1 Tbsp. cornstarch
1 Tbsp. reduced-sodium
soy sauce
3 cloves garlic, minced
1 14- to 16-oz. pkg. shredded
cabbage with carrot
(coleslaw mix)
1 cup coarsely shredded
carrots
¹⁄4 cup water
12 oz. skinless, boneless
chicken thighs, thinly sliced
6 8-inch flour tortillas,
warmed
Sliced green onions
1. For sauce, in a small bowl
combine first six ingredients
(through garlic).
2. In a 6-qt. electric or
stove-top pressure cooker
combine coleslaw mix, carrots,
and ¹⁄4 cup water. Top with
chicken and drizzle with the
¹⁄4 cup of the sauce. Lock lid in
place. Set electric cooker on
high pressure to cook
5 minutes. For stove-top
cooker, bring up to pressure
over medium-high heat; reduce
heat enough to maintain
steady (but not excessive)
pressure. Cook 5 minutes.
Remove from heat. For both
models, let stand 15 minutes to
release pressure naturally.
Release any remaining
pressure. Open lid carefully.
3. Using a slotted spoon, spoon
chicken mixture down center of
warm tortillas (discard cooking
liquid). Drizzle with remaining
sauce and top with green
onions. Makes 6 wraps.
PER WRAP 321 cal., 10 g fat
(2 g sat. fat), 54 mg chol.,
874 mg sodium, 39 g carb., 4 g
fiber, 10 g sugars, 14 g pro.
FAST & HEALTHY \ 63
 TEMPEH is made
from whole soybeans that are
fermented and shaped into a dense
cake that may also include beans,
whole grains, or seeds. It has a nutty
flavor and a firm, chewy texture, and it
easily absorbs other flavors. Crumble
or slice tempeh and sauté it like
ground meat or sliced chicken.
Tempeh-Walnut Tacos,
recipe on page 66.

has been shown to

reduce inflammation
and some chronic
diseases (including
type-2 diabetes, high
blood pressure, and
heart disease), even
when followed part-
time. No restrictive
diet is perfect, but
these vegan recipes
will tempt even the
most enthusiastic
meat-eater.
HUMMUS-FARRO
PORTOBELLOS
HANDS-ON TIME 25 minutes
COOK 20 minutes
3 cups vegetable broth
1 cup farro
6 5-inch fresh portobello
mushrooms, stems and
gills removed
2 cups coarsely chopped
Swiss chard leaves
¹⁄4 cup chopped dried
tomatoes (not oil-packed)
2 tsp. chopped fresh thyme
or ¹⁄2 tsp. dried thyme,
crushed
1 10-oz. container hummus
¹⁄4 cup sliced green
onion tops
Freshly ground
black pepper
Olive oil (optional)
1. In a medium saucepan bring
broth to boiling; stir in farro.
Return to boiling; reduce heat.
Simmer, covered, 15 minutes.
2. Meanwhile, lightly coat both
sides of mushrooms with
nonstick cooking spray. Heat a
grill pan over medium heat.
Add mushrooms; cook 8 to
10 minutes or until tender,
turning once.
3. For filling, stir Swiss chard,
dried tomatoes, and thyme into
farro. Cook, covered, 5 to
10 minutes more or until farro
is tender.
4. To serve, place mushrooms,
stemmed sides up, on a platter.
Spread mushrooms with
hummus and stuff with farro
filling. Sprinkle with green onion
tops and black pepper. If
desired, drizzle with olive oil.
Makes 6 stuffed mushrooms.
PER MUSHROOM 251 cal., 6 g fat
(0 g sat. fat), 0 mg chol., 742 mg
sodium, 40 g carb., 5 g fiber, 6 g
sugars, 10 g pro
SPICY BLACK BEAN
Prepare as directed, except
for filling, in a medium
saucepan combine one
15-oz. can black beans,
rinsed and drained; 1 cup
salsa; and 1 fresh jalapeño
chile pepper, seeded and
chopped (tip, p. 29). Season
to taste with salt and black
pepper; heat through. Stuff
mushrooms with filling. Top
with fresh cilantro and
cayenne pepper. If desired,
drizzle with lime juice.
FAST & HEALTHY \ 65
TEMPEH-WALNUT TACOS
Pictured on page 64.
START TO FINISH 30 minutes

1 medium fresh poblano

chile pepper, seeded and
chopped (tip, p. 29)
¹⁄2 cup chopped onion
1 8-oz. pkg. tempeh
(fermented soybean cake),
crumbled
2 cloves garlic, minced
2 tsp. Mexican seasoning
¹⁄4 tsp. salt
¹⁄4 cup chopped toasted
walnuts
8 6-inch corn tortillas,
warmed
¹⁄2 cup refrigerated avocado
dip (guacamole)
1 cup refrigerated fresh BUFFALO
CAULIFLOWER
salsa or pico de gallo
SALAD
¹⁄2 cup chopped fresh cilantro
Shredded romaine lettuce
and/or thin bite-size strips
radishes or jicama

1. Coat a 10-inch nonstick skillet

with nonstick cooking spray;
heat skillet over medium heat.
Add poblano pepper and
onion; cook 3 to 5 minutes or
until crisp-tender, stirring
occasionally. Add tempeh,
garlic, Mexican seasoning, and
salt. Cook 6 to 8 minutes or until
tempeh is heated through and
lightly browned, stirring
occasionally. Remove from
heat. Stir in walnuts.
2. Spread warm tortillas with
guacamole. Spoon tempeh
mixture onto tortillas. Top with 6 cups chopped romaine mixture. Stir in carrots
salsa, cilantro, and lettuce and/
or radishes. Makes 4 servings
lettuce and/or mixed salad
greens
and celery.
3. Divide lettuce and/or mixed VEGAN
(2 tacos each).
PER SERVING 429 cal., 21 g fat
(5 g sat. fat), 15 mg chol., 668 mg
¹⁄2

1
cup chopped toasted
almonds
recipe Avocado Dressing
sodium, 41 g carb., 9 g fiber, or ¹⁄2 cup vegan blue
6 g sugars, 20 g pro. cheese salad dressing
greens among plates. Top with
cauliflower mixture and
almonds. Drizzle with Avocado
BLUE CHEESE
Dressing. Makes 4 to
6 servings (2³⁄4 cups each).
PER SERVING 331 cal., 25 g fat

BUFFALO 1. Preheat oven to 450°F.

CAULIFLOWER SALAD
HANDS-ON TIME 15 minutes
ROAST 23 minutes at 450°F
6 cups cauliflower florets
3 Tbsp. olive oil
¹⁄2 tsp. salt
2 cups cherry tomatoes
¹⁄4 cup cayenne pepper sauce
(such as Frank’s Red Hot)
1 Tbsp. lemon juice
1 cup thinly sliced carrots
1 cup thinly sliced celery
Spread cauliflower in a
15×10-inch baking pan. Drizzle
with 1 Tbsp. of the oil and
sprinkle with salt; toss to coat.
Roast 15 minutes. Add
tomatoes. Roast 8 to 10 minutes
more or until cauliflower is
brown and tender.
2. Meanwhile, in a small bowl
whisk together remaining
2 Tbsp. oil, pepper sauce,
and lemon juice. Drizzle lemon
mixture over cauliflower
(3 g sat. fat), 0 mg chol., 1,155 mg
sodium, 23 g carb., 11 g fiber, 8 g
sugars, 9 g pro.
AVOCADO DRESSING
In a food processor or blender
we like Daiya’s Blue
combine 1 avocado, halved,
Cheeze and Follow
seeded, peeled, and cut up;
¹⁄3 cup unsweetened nut milk or Your Heart’s Vegan Bleu
water; and ¹⁄4 tsp. each salt and Cheese. Check health
food stores or visit their
black pepper. Cover and process
or blend until smooth, adding websites (daiyafoods.com;
additional nut milk or water followyourheart.com)
as needed to reach drizzling for availability.
consistency. Makes ²⁄3 cup.

66 | FAST & HEALTHY

SESAME-GINGER
CABBAGE WRAPS
START TO FINISH 30 minutes

6 tsp. canola oil

1 cup finely chopped onion
3 cloves garlic, minced
2 tsp. grated fresh ginger
¹⁄4 tsp. crushed red pepper
3 cups cooked freekeh,
rinsed and drained, or
brown rice
1 Tbsp. chopped fresh
cilantro and/or mint
2 Tbsp. seasoned
rice vinegar
1 Tbsp. lime juice
2 tsp. black sesame seeds
¹⁄4 tsp. salt
8 napa cabbage leaves
2 cups thin, bite-size strips
seedless cucumber
¹⁄2 cup thin, bite-size
strips radishes or daikon
radishes
¹⁄4 cup sliced green onions
¹⁄4 cup coarsely chopped
lightly salted, roasted
cashews

1. In a 10-inch skillet heat 2 tsp.

of the oil over medium heat.
Add onion, garlic, ginger, and
crushed red pepper. Cook 5 to
7 minutes or until onion is
tender, stirring occasionally. Stir
in freekeh; heat through. Stir in
cilantro and/or mint.
2. Meanwhile, for dressing, in a
small bowl whisk together
remaining 4 tsp. oil, vinegar,
lime juice, 1 tsp. of the sesame
seeds, and the salt.
3. Spoon freekeh mixture onto
cabbage leaves; drizzle with
dressing. Top with cucumber,
radishes, and green onions.
Sprinkle with cashews and
remaining 1 tsp. sesame
seeds. Makes 4 servings
(2 wraps each).
PER SERVING 456 cal., 14 g fat
(2 g sat. fat), 0 mg chol., 229 mg
sodium, 70 g carb., 16 g fiber,
6 g sugars, 15 g pro.

FAST & HEALTHY \ 67

SPANISH COUSCOUS AND
VEGETABLE SKILLET
START TO FINISH 25 minutes
1 Tbsp. olive oil
1¹⁄4 cups chopped fresh
portobello mushroom
1 cup chopped onion
1 cup chopped green sweet
pepper
2 cloves garlic, minced
2 tsp. chili powder
1 tsp. ground cumin
¹⁄2 tsp. smoked paprika
¹⁄4 tsp. salt
¹⁄4 tsp. black pepper
CALCIUM IS A CRUCIAL NUTRIENT
FOR BUILDING STRONG BONES
AND TEETH, AND IT HAS BEEN
LINKED TO PROPER MUSCLE
FUNCTION AND WEIGHT LOSS.
68 | FAST & HEALTHY
1 14.5-oz. can no-salt-
added fire-roasted diced
pepper). Cook 5 minutes or
until vegetables are tender,
tomatoes, undrained
³⁄4 cup vegetable broth
stirring occasionally.
2. Add tomatoes and broth.
2 cups chopped Swiss chard Bring to boiling. Stir in chard,
leaves beans, couscous, and olives.
1 15-oz. can reduced-sodium Return to boiling; remove from
cannellini (white kidney)
heat. Let stand, covered,
beans, rinsed and drained
5 minutes or until couscous is
¹⁄2 cup whole grain couscous
tender. Serve topped with
¹⁄3 cup sliced pitted green
almonds. Makes 4 servings
olives
(1¹⁄3 cups each).
¹⁄4 cup chopped toasted
PER SERVING 300 cal., 10 g fat
almonds
(1 g sat. fat), 0 mg chol., 678 mg
1. In a 12-inch skillet heat oil sodium, 43 g carb., 10 g fiber,
over medium heat. Add next 7 g sugars, 12 g pro.
nine ingredients (through black
Milk and other dairy products don’t corner the calcium market.
If you’re ditching dairy, get necessary calcium—approximately
1,000 mg every day for adults—from cabbage and leafy greens,
seaweed, prunes, raisins, figs, soy products (including soy nuts and
tofu), almonds, beans, and some whole grains. Aim for 1,000 IU
(international units) of vitamin D and 25 g of fiber daily to help your
body absorb calcium.
 JACKFRUIT
JACKFRUIT SLIDERS
START TO FINISH 15 minutes

3 Tbsp. olive oil

2 20-oz. cans jackfruit in
brine, drained and sliced
Jackfruit is a tropical or 4 cups (1 lb.) thinly sliced
fruit native to Asia with fresh jackfruit
a naturally mild, sweet 1 cup chopped onion
flavor that’s quick to 2 cloves garlic, minced
absorb other flavors. 1 Tbsp. chili powder
Unripe jackfruit has a ¹⁄2 cup vegan barbecue sauce
starchy, fibrous texture 2 Tbsp. cider vinegar
that, when shredded, 1 Tbsp. pure maple syrup
is meatlike (think ¹⁄2 tsp. sriracha sauce
shredded pulled pork). 2 cups shredded cabbage
One 14-lb. jackfruit with carrot (coleslaw mix)
yields approximately 1 cup fresh snow pea pods,
4 lbs. of meat. Look trimmed and cut
for jackfruit canned in lengthwise into thin strips
brine or, if you’re feeling
¹⁄4 cup chopped dry roasted
adventurous, look at
peanuts
Asian markets for whole
6 vegan whole wheat buns,
jackfruit and break
split and toasted
it down:

1. In a 10-inch skillet heat 1 Tbsp.

of the oil over medium heat.
Add jackfruit, onion, and garlic;
cook 8 minutes or until tender,
stirring occasionally. Add chili
Coat a large knife blade powder; cook and stir 1 minute
with oil and line a cutting more. Stir in barbecue sauce
board with plastic wrap and heat through. Cover to
or parchment paper. keep warm.
With gloves on,
2. For slaw, in a medium bowl
cut jackfruit crosswise
whisk together remaining
into 2-inch slices; cut
slices in half. Run a
2 Tbsp. oil, vinegar, maple
paring knife along core syrup, and sriracha sauce. Add
to separate it from the coleslaw mix, pea pods, and
fruit pods. Pull out pods peanuts; toss to coat. Serve
and remove the white jackfruit mixture in buns topped
fibers and tips. Cut with slaw. Makes 6 sliders.
pods in half lengthwise; PER SERVING 345 cal., 13 g fat
remove the seeds and (1 g sat. fat), 0 mg chol., 705 mg
their rubbery skins.
sodium, 51 g carb., 10 g fiber, 11 g
Thinly slice into pieces.
sugars, 8 g pro.

FAST & HEALTHY \ 69

 HEARTS
OF PALM

Heart of palm is a starchy

vegetable that comes
from the core and buds
of some species of palm
trees. It has lots of fiber,
B vitamins, and iron; a
light nutty taste; and,
when shredded in a food
processor, a texture
reminiscent of crab meat.
Look for it in a can or a jar
at large grocery stores.

HEARTS OF PALM CAKES

HANDS-ON TIME 30 minutes
COOK 6 minutes

1 14-oz. can sliced hearts of

palm, drained
¹⁄2 of a 15-oz. can ( ³⁄4 cup)
reduced-sodium
chickpeas, rinsed and
drained
1 cup panko bread crumbs
¹⁄2 cup sliced green onions
¹⁄4 cup chopped celery
1 Tbsp. flaxseed meal
1 Tbsp. salt-free Cajun
seasoning
1 Tbsp. lemon juice
1 tsp. Creole mustard
¹⁄4 tsp. salt
¹⁄4 tsp. black pepper Cover and process just until additional oil, if needed, for REMOULADE SAUCE
2 Tbsp. vegetable oil mixture holds together. even browning. Place half of a 12- to 14-oz. pkg.
1 5-oz. pkg. mixed spring 2. Shape mixture into eight 4. Serve hearts of palm cakes soft silken-style tofu in a food
salad greens ¹⁄2-inch-thick patties. Place over mixed greens with processor; cover and process
1 recipe Remoulade Sauce remaining ¹⁄2 cup bread crumbs Remoulade Sauce and, if until smooth. Add 2 Tbsp. vegan
Lemon wedges (optional) in a shallow dish. Dip patties desired, lemon wedges. Makes mayonnaise; 1 Tbsp. each sweet
into bread crumbs, turning and 4 servings (2 cakes + 1¹⁄2 cups pickle relish and lemon juice;
1 clove garlic, halved; 1 tsp.
1. In a food processor combine pressing to coat. greens + 3 Tbsp sauce each).
each prepared horseradish
hearts of palm and chickpeas; 3. In a 12-inch skillet heat oil PER SERVING 275 cal., 15 g fat
and hot pepper sauce; and
cover and pulse until finely over medium heat. Add patties; (1 g sat. fat), 0 mg chol., 771 mg ¹⁄4 tsp. smoked paprika. Cover
chopped. Add ¹⁄2 cup of the cook 6 to 8 minutes or until sodium, 26 g carb., 6 g fiber, and process just until combined.
bread crumbs and next eight golden and heated through, 3 g sugars, 10 g pro. Season to taste with salt and
ingredients (through pepper). turning once and adding black pepper.

70 | FAST & HEALTHY

BLACK BEAN CHIPOTLE
TOSTADAS
START TO FINISH 25 minutes

6 vegan tostada shells

1 15-oz. can black beans,
rinsed and drained
¹⁄2 cup cooked farro
¹⁄2 cup frozen whole kernel
corn
¹⁄4 cup finely chopped red
onion
¹⁄4 cup chunky salsa
1 Tbsp. lime juice
1 clove garlic, minced
¹⁄2 to 1 tsp. finely chopped
canned chipotle pepper in
adobo sauce
¹⁄2 tsp. ground cumin
1 Tbsp. olive oil
1¹⁄2 cups shredded red
cabbage
Fresh cilantro leaves and/
or avocado slices

1. Preheat oven to 350°F. Place

tostada shells on a baking
sheet. Bake 5 minutes.
Meanwhile, in a medium bowl
coarsely mash beans. Stir in
next eight ingredients (through
ground cumin).
2. In a 10-inch skillet heat oil
over medium heat. Add bean
mixture; cook and stir until
heated through.
3. Spread tostada shells with
bean mixture. Top with
cabbage, additional salsa,
and cilantro and/or
avocado. Makes
6 tostadas.
PER TOSTADA
221 cal., 9 g fat
(2 g sat. fat),
0 mg chol., 525
mg sodium, 30 g
carb., 6 g fiber, 3 g
sugars, 6 g pro.
 Corral protein and veggies on one pan for caramelized, oven-roasted
weeknight wonders that are equal parts quick prep and glowing nutrition.
 The easiest way to create
noodle-style strings of squash
is to purchase a spiralizer
vegetable slicer. (For more
details, see page 60.) You can
also use a vegetable peeler to
make thin, lengthwise slices
of summer squash.
Use a paring knife to cut
each slice lengthwise into
noodle-like pieces.

GREEK MEATBALLS WITH

SQUASH NOODLES
AND TOMATOES
HANDS-ON TIME 20 minutes
BAKE 30 minutes at 375°F

¹⁄2 cup plain low-fat Greek

yogurt or sour cream
¹⁄4 cup soft bread crumbs
3 Tbsp. chopped fresh mint
or oregano
³⁄4 tsp. garlic salt
1 lb. lean ground beef
and/or lamb
4 7-oz. yellow summer
squash and/or zucchini,
spiralized (tip, above)
or two 12-oz. pkg.
refrigerated veggie spirals
2 cups grape tomatoes,
halved
1 Tbsp. chopped fresh
oregano
1 to 2 Tbsp. olive oil
Crumbled feta cheese
(optional)
Cracked black pepper
Lemon wedges
1. Preheat oven to 375°F.
Line a 15×10-inch baking pan
with foil. In a large bowl
combine yogurt, bread crumbs,
mint, and ¹⁄2 tsp. of the garlic
salt. Add ground meat; mix
well. Shape into 16 meatballs;
place in one half of
prepared pan.
2. In a large bowl combine
squash, tomatoes, oregano,
and remaining ¹⁄4 tsp. garlic
salt. Drizzle with oil; toss to
coat. Mound in other half
of pan.
3. Bake 30 minutes or until
meatballs are done (160°F) and
squash is tender, tossing squash
mixture once.
4. Transfer squash mixture to a
platter. Top with meatballs and,
if desired, cheese. Sprinkle with
pepper and additional
oregano. Serve with lemon
wedges. Makes 4 servings
(4 meatballs + 1¹⁄2 cups squash
mixture each).
PER SERVING 301 cal., 15 g
fat (5 g sat. fat), 75 mg chol.,
288 mg sodium, 14 g carb., 4 g
fiber, 8 g sugars, 29 g pro.
SAUSAGE AND
ROASTED ROOT VEGGIES
HANDS-ON TIME 15 minutes
ROAST 25 minutes at 425°F
12 oz. fresh beets, peeled
and coarsely chopped
12 oz. sweet potatoes, peeled
and coarsely chopped
4 shallots, quartered
2 Tbsp. canola oil
4 cooked chicken sausage
links with apple, scored at
1-inch intervals and halved
lengthwise
1 tsp. chopped fresh
rosemary
Salt and black pepper
¹⁄2 cup plain Greek yogurt
1 Tbsp. mayonnaise
1 Tbsp. prepared
horseradish
¹⁄2 tsp. Worcestershire sauce
1. Preheat oven to 425°F. Line a
15×10-inch baking pan with foil.
Place beets, sweet potatoes,
and shallots in prepared pan.
Drizzle with oil; toss to coat.
Roast 15 minutes.
2. Stir vegetables and push to
one half of pan. Place
sausages, cut sides down, in
other half of pan. Roast
10 minutes more or until
sausages begin to brown and
vegetables are tender. Sprinkle
with rosemary, salt, and pepper.
3. For sauce, in a small bowl
combine remaining ingredients.
Serve sausages and vegetables
with sauce. Makes 4 servings
(2 sausage halves + 1 cup
vegetables + 2¹⁄2 Tbsp.
sauce each).
PER SERVING 413 cal., 22 g
fat (5 g sat. fat), 88 mg chol.,
969 mg sodium, 34 g carb.,
6 g fiber, 15 g sugars, 18 g pro.

FAST & HEALTHY \ 73


PORK LOIN CHOPS
WITH POTATO PACKET
HANDS-ON TIME 15 minutes
ROAST 25 minutes at 425°F
1 lb. yellow-flesh potatoes,
such as Yukon gold, cut
into ¹⁄2-inch slices
1 cup thinly sliced sweet
onion
2 Tbsp. chopped fresh chives
4 tsp. olive oil
³⁄4 tsp. garlic salt
¹⁄2 tsp. smoked paprika
4 boneless pork loin chops,
cut 1 inch thick and
trimmed
¹⁄4 tsp. black pepper
1 Tbsp. fig or apricot
preserves
74 | FAST & HEALTHY
1 tsp. sherry vinegar or red
wine vinegar
¹⁄2
¹⁄8
tsp. Dijon-style mustard
tsp. cayenne pepper
1. Preheat oven to 425°F. Cut
an 18-inch square of heavy foil.
Place potatoes, onion, and
chives in center of foil. Drizzle
with 3 tsp. of the oil; sprinkle
with ¹⁄2 tsp. of the garlic salt
and the paprika. Bring up two
opposite edges of foil; seal
with a double fold. Fold
remaining ends to enclose
potato mixture, leaving space
for steam to build.
2. Line a 15×10-inch baking pan
with foil. Place chops in one
half of prepared pan; brush
VEGGIES
(AND FRUIT, TOO)
ARE LOW IN CALORIES AND
FAT BUT SUPER FILLING.
Their nutritional numbers
mean you can eat to your
heart’s content.
lightly with remaining 1 tsp. oil
and sprinkle with remaining
¹⁄4 tsp. garlic salt and the black
pepper. Place potato packet in
other half of pan. Roast 25 to
30 minutes or until chops are
done (145°F) and potatoes
are tender.
3. Meanwhile, in a small bowl
stir together remaining
ingredients. Spoon preserves
mixture over chops; serve with
potato mixture. If desired,
sprinkle with additional chives.
Makes 4 servings (1 chop +
¹⁄2 cup potato mixture each).
PER SERVING 365 cal., 9 g
fat (2 g sat. fat), 107 mg chol.,
324 mg sodium, 27 g carb., 4 g
fiber, 6 g sugars, 41 g pro.
HERB-ROASTED
SALMON WITH
BROCCOLI AND
TOMATOES

HERB-ROASTED
SALMON WITH BROCCOLI
AND TOMATOES
HANDS-ON TIME 20 minutes
ROAST 15 minutes at 400°F

1 1-lb. fresh or frozen

skinless salmon fillet
2 Tbsp. olive oil
1¹⁄2 tsp. dried oregano,
crushed
¹⁄4 tsp. salt
¹⁄8 tsp. black pepper
2 cups grape or cherry
tomatoes, halved
2 cups broccoli florets
2 cloves garlic, minced
1 lemon
2 Tbsp. chopped fresh basil
1 Tbsp. chopped fresh
parsley
1 Tbsp. honey

1. Thaw salmon if frozen.

Preheat oven to 400°F. Line a
15×10-inch baking pan with
parchment paper. Rinse
salmon; pat dry. Place salmon
in prepared pan. Drizzle with
1 Tbsp. of the oil; sprinkle with
³⁄4 tsp. of the oregano, the salt,
and pepper.
2. In a medium bowl combine
 These sheet-pan
recipes call for a
tomatoes, broccoli, garlic, and
the remaining 1 Tbsp. oil and
15×10-inch baking pan—
³⁄4 tsp. oregano. Sprinkle lightly
a flat metal pan with
with additional salt and
1-inch sides.
pepper; toss to coat. Place in
 A heavy-gauge
aluminum or steel pan
pan with salmon. Roast salmon
and vegetables 15 to 18 minutes
promotes even heat or just until salmon flakes.
circulation. This workhorse 3. Meanwhile, remove 1 tsp.
pan is large enough to zest and squeeze 3 Tbsp. juice
spread out food, allowing from lemon. In a small bowl
for even cooking and combine lemon zest and juice,
browning on all sides.
basil, parsley, and honey.

 Use the same sheet

pan for baked goods.
Spoon over salmon and
vegetables before serving.
At its $15 price point, Makes 4 servings (3¹⁄2 oz.
a sheet pan is a solid salmon + ¹⁄2 cup veggies each).
investment for your PER SERVING 276 cal., 14 g fat
kitchen inventory. (2 g sat. fat), 62 mg chol.,
362 mg sodium, 13 g carb., 3 g
fiber, 8 g sugars, 25 g pro.

FAST & HEALTHY \ 75

LEMON-ROASTED TUNA
AND ASPARAGUS
START TO FINISH 20 minutes

3 lemons
¹⁄4 cup olive oil
¹⁄2 tsp. freshly ground black
pepper
¹⁄4 tsp. salt
4 4-oz. fresh tuna steaks,
cut ³⁄4 inch thick
12 oz. asparagus spears,
trimmed
1 5-oz. pkg. mixed baby
salad greens
¹⁄3 cup shaved Parmesan
cheese (optional)

1. Preheat oven to 450°F.

Remove 2 tsp. zest and
squeeze 3 Tbsp. juice from two
of the lemons. Cut remaining
lemon into wedges. For
dressing, in a small bowl whisk
together lemon zest and juice,
oil, pepper, and salt.
2. Rinse tuna; pat dry. In a
15×10-inch baking pan arrange
tuna and asparagus. Brush with
2 to 3 Tbsp. of the dressing.
Roast 6 to 8 minutes or just until
tuna flakes and asparagus is
crisp-tender.
3. In a large bowl drizzle salad
greens with remaining dressing;
toss to coat. If desired, sprinkle
tuna and asparagus with
cheese. Serve with salad
greens and lemon wedges.
Makes 4 servings (1 tuna steak
+ 2¹⁄2 oz. asparagus + 1 cup
salad greens each).
PER SERVING 310 cal., 19 g fat
(3 g sat. fat), 43 mg chol., 198 mg
sodium, 9 g carb., 4 g fiber, 2 g
sugars, 29 g pro.

76 | FAST & HEALTHY

 For the perfect
avocado, place the
fruit in the palm
of your hand and
squeeze gently
(avoid using
your fingertips);
it should
yield slightly
to pressure.

CHICKEN BURGERS WITH 2

SMOKY SUCCOTASH  1
HANDS-ON TIME 20 minutes
ROAST 20 minutes at 450°F
2 cups fresh or frozen
corn, thawed
1 cup frozen shelled
edamame or baby lima
beans, thawed
1 cup chopped red sweet
pepper
¹⁄2 cup chopped red onion
2 cloves garlic, minced
2 tsp. olive oil
1 tsp. smoked paprika
³⁄4 tsp. salt
1¹⁄2 lb. ground chicken
¹⁄4
tsp. chili powder
cup crushed tortilla chips
avocado, halved, seeded,
peeled, and mashed
Pico de gallo or fresh salsa
1. Preheat oven to 450°F. In a
15×10-inch baking pan combine
first five ingredients (through
garlic). Drizzle with oil and
sprinkle with paprika and ¹⁄4 tsp.
of the salt; toss to coat. Spread
mixture in half of the pan. Coat
other half of pan with nonstick
cooking spray.
2. In a medium bowl combine
ground chicken, chili powder,
and remaining ¹⁄2 tsp. salt. Using
damp hands, shape mixture
into four ¹⁄2-inch-thick patties.
Place tortilla chips on a small
plate. Dip chicken patties into
chips, turning to coat. Place in
coated side of pan.
3. Roast 20 minutes or until
patties are no longer pink
(165°F), turning patties and
stirring vegetables once. Top
burgers with avocado and pico
de gallo. Serve with vegetables.
Makes 4 servings (1 burger +
³⁄4 cup vegetables each).
PER SERVING 460 cal., 17 g
fat (3 g sat. fat), 119 mg chol.,
697 mg sodium, 32 g carb.,
8 g fiber, 9 g sugars, 46 g pro.

FAST & HEALTHY \ 77

 JUST HALF OF A
YELLOW SWEET PEPPER
PROVIDES MORE THAN
150% OF YOUR DAILY
VITAMIN C NEEDS.

CHICKEN ANDOUILLE-
STUFFED PEPPERS WITH
1
1
tsp. Cajun seasoning
lb. green beans, trimmed
peppers with sausage mixture,
allowing some filling to spill into
1 Tbsp. olive oil pan if needed. Place green

ROASTED GREEN BEANS ¹⁄4

HANDS-ON TIME 15 minutes
BAKE 30 minutes at 425°F
2 red and/or yellow sweet
peppers, halved
lengthwise and seeded
1 8.8-oz. pouch cooked
whole grain brown rice
6 oz. cooked chicken
andouille sausage,
chopped
¹⁄2 cup sliced green onions
¹⁄3 cup seeded and chopped
roma tomato
2 cloves garlic, minced
¹⁄4
tsp. salt
tsp. black pepper
¹⁄2 cup shredded Colby and
Monterey Jack cheese
(2 oz.) (optional)
1. Preheat oven to 425°F. Place
peppers, cut sides down, in a
15×10-inch baking pan. Roast
10 minutes.
2. Meanwhile, in a medium
bowl combine next six
ingredients (through Cajun
seasoning).
3. Turn over pepper halves and
arrange in one half of pan. Fill
beans in other half of pan.
Drizzle beans with oil and
sprinkle with salt and black
pepper; toss to coat.
4. Cover loosely with foil; roast
25 minutes. Remove foil. If
desired, sprinkle peppers with
cheese. Roast 5 minutes more
or until filling is heated through
and beans are tender. Makes
4 servings (1 stuffed pepper
half + ³⁄4 cup beans each).
PER SERVING 300 cal., 13 g
fat (4 g sat. fat), 45 mg chol.,
575 mg sodium, 33 g carb.,
7 g fiber, 8 g sugars, 16 g pro.

78 | FAST & HEALTHY

ARTICHOKE AND CHEESE
CHICKEN BREASTS WITH
ROSEMARY CARROTS
HANDS-ON TIME 15 minutes
ROAST 30 minutes at 400°F

6 5- to 6-oz. skinless,
boneless chicken breast
halves
1 14-oz. can artichoke
hearts, drained and
chopped
1 5.2-oz. pkg. semisoft
cheese with garlic and
fines herbes
Salt and black pepper
1 16-oz. pkg. peeled fresh
baby carrots, halved
lengthwise
1 Tbsp. olive oil
1 Tbsp. chopped fresh
rosemary
2 cloves garlic, minced
Fresh parsley or rosemary

1. Preheat oven to 400°F. Line a

15×10-inch baking pan with foil;
coat foil with nonstick cooking
spray. Arrange chicken in half
of prepared pan. In a medium
bowl combine artichokes and
cheese; spread over chicken.
Sprinkle with salt and pepper.
2. Place carrots in other half of
pan. Drizzle carrots with oil and
sprinkle with rosemary, garlic,
salt, and pepper; toss to coat.
3. Roast 30 to 40 minutes or
until chicken is done (165°F) and
carrots are crisp-tender.
Sprinkle with parsley. Makes
6 servings (1 chicken breast
half + ¹⁄2 cup carrots each).
PER SERVING 336 cal., 16 g
fat (8 g sat. fat), 129 mg chol.,
490 mg sodium, 11 g carb.,
3 g fiber, 4 g sugars, 35 g pro.

FAST & HEALTHY \ 79

 Cauliflower and broccoli rice
(veggies chopped and pulsed into
rice-like pieces) are convenient
jumping-off points for easy weeknight
dinners that are Paleo, low-carb, and
gluten-free. Look for them fresh or
frozen, or make your own.
CHICKEN ALFREDO
CAULIFLOWER RICE BAKE
HANDS-ON TIME 20 minutes
BAKE 35 minutes at 400°F

6¹⁄2 cups cauliflower florets

4 Tbsp. olive oil
1 tsp. dried basil, crushed
¹⁄4 tsp. salt
¹⁄4 tsp. black pepper
2¹⁄2 cups fresh baby spinach
2 cups chopped rotisserie
chicken
1 14.5-oz. jar light Alfredo
pasta sauce
2 Tbsp. grated Parmesan
cheese
¹⁄2 cup panko bread crumbs
Fresh basil (optional)

1. Preheat oven to 400°F.

Working in batches, place
cauliflower in a food processor.
Cover and pulse four to six
times or until crumbly and
resembling rice.
2. Transfer cauliflower to a
3-qt. casserole. Drizzle with
2 Tbsp. of the oil and sprinkle
with basil, salt, and pepper;
toss to coat. Bake 15 minutes.
3. Stir spinach, chicken, and
Alfredo sauce into cauliflower;
sprinkle with cheese. Combine
bread crumbs and remaining
2 Tbsp. oil; sprinkle over
cauliflower mixture. Bake 20 to
25 minutes more or until top is
brown. If desired, top with fresh
basil. Makes 6 servings
( ³⁄4 cup each).
PER SERVING 255 cal., 16 g fat
(6 g sat. fat), 83 mg chol.,
743 mg sodium, 12 g carb.,
2 g fiber, 3 g sugars, 17 g pro.

FAST & HEALTHY \ 81


CHICKEN AND BLACK
BEAN BURRITOS WITH
CILANTRO-LIME RICE
START TO FINISH 35 minutes
2 tsp. canola oil
¹⁄2 cup chopped onion
1 clove garlic, minced
2 cups shredded rotisserie
chicken
1 15-oz. can reduced-sodium
black beans, rinsed and
drained
2 Tbsp. finely chopped
canned chipotle chile
peppers in adobo sauce
1 tsp. ground cumin
1 cup frozen whole kernel
corn, thawed, or fresh corn
kernels, cooked
1 cup pico de gallo
1 lime
2 cups riced cauliflower
¹⁄2 cup fresh cilantro leaves,
chopped
Salt and ground black
pepper
4 10-inch whole wheat flour
tortillas, warmed
¹⁄2 cup shredded Monterey
Jack cheese with jalapeño
peppers (2 oz.)
Avocado slices, Greek
yogurt or sour cream,
and/or hot pepper sauce
(optional)
1. In a medium saucepan heat
1 tsp. of the oil over medium-
high heat. Add onion; cook
5 minutes or until onion begins
to soften, stirring occasionally.
Add garlic; cook 1 minute. Stir in
chicken, beans, chipotle
82 | FAST & HEALTHY
RICED
VEGGIE MATH
Cauliflower and other veggie “rices”
are now widely available in either
the produce section or the freezer
aisle at large supermarkets. If you’re
making your own cauliflower rice,
4 cups florets yields 3 cups riced
cauliflower. To DIY broccoli
rice, use 1 pound for
4 cups riced.
peppers, and cumin. Cook,
covered, over medium-low
heat until heated through,
stirring occasionally.
2. For corn salsa, in a small
bowl stir together corn and
pico de gallo. Remove ³⁄4 tsp.
zest and squeeze 2 Tbsp. juice
from lime.
3. In a 10-inch skillet heat
remaining 1 tsp. oil over
medium heat. Add cauliflower;
cook 5 minutes or until tender,
stirring occasionally. Remove
from heat. Stir in lime zest
and juice and cilantro.
Season to taste with salt and
black pepper.
4. Spoon about ¹⁄2 cup
cauliflower mixture onto each
warm tortilla just below center.
Top with chicken mixture, corn
salsa, cheese, and, if desired,
avocado, Greek yogurt, and/or
hot sauce. Fold bottom edge of
each tortilla over filling. Fold in
opposite sides; roll up tortilla.
Makes 4 burritos.
PER BURRITO 577 cal., 15 g fat
(6 g sat. fat), 72 mg chol.,
1,172 mg sodium, 72 g carb.,
9 g fiber, 9 g sugars, 39 g pro.
MEXICAN FRIED VEGGIE
RICE WITH RADISHES
1. In a 12-inch nonstick skillet
heat oil over medium-high
heat. Add ground chicken,
radishes. Serve with lime
wedges and, if desired, hot
sauce. Makes 4 servings

AND AVOCADO onion, chili powder, and cumin.

START TO FINISH 30 minutes
2 tsp. vegetable oil
12 oz. uncooked ground
chicken
1 cup chopped onion
2 tsp. chili powder
¹⁄2 tsp. ground cumin
3 cloves garlic, minced
2 cups riced cauliflower
2 cups riced broccoli
4 eggs, lightly beaten
3 Tbsp. lime juice
1 tsp. salt
¹⁄2 tsp. black pepper
1 avocado, halved, seeded,
peeled, and chopped
¹⁄2 cup fresh cilantro leaves,
chopped
4 large radishes, cut into thin
bite-size strips
Lime wedges
Hot pepper sauce
(optional)
Cook 5 minutes or until chicken
(1³⁄4 cups each).
PER SERVING 331 cal., 20 g
is browned and onion is just fat (5 g sat. fat), 259 mg chol.,
tender, stirring occasionally. 779 mg sodium, 17 g carb.,
Add garlic; cook 1 minute. Add 6 g fiber, 4 g sugars, 25 g pro.
cauliflower and broccoli; cook
and stir 3 to 4 minutes more or
just until tender.
2. Push vegetable mixture to
one side of skillet. Pour in eggs;
cook, without stirring, until eggs
begin to set. Continue cooking,
lifting and folding eggs until
cooked through but still glossy
and moist. Remove from heat.
Stir vegetable mixture into
eggs. Stir in lime juice, salt,
and pepper.
3. Divide vegetable mixture
among bowls. Top with
avocado, cilantro, and

FAST & HEALTHY \ 83

 VEGGIE RICE-STUFFED ²⁄3 cup crumbled feta cheese
¹⁄3 cup pine nuts
cauliflower and/or broccoli;
heat through. Remove from
PEPPERS ¹⁄4 cup chopped fresh mint heat. Stir in cilantro and cheese.
HANDS-ON TIME 25 minutes Salt and ground black 3. Arrange pepper halves, cut
BAKE 23 minutes at 400°F pepper (optional) sides up, in a 3-qt. rectangular
baking dish. Fill each half with
4 large red and/or yellow 1. Preheat oven to 400°F. Cut about ¹⁄2 cup turkey mixture.
GROUND sweet peppers
sweet peppers in half Bake, covered, 15 minutes.
4 Tbsp. water
TURKEY 2 tsp. olive oil
lengthwise; remove stems, Sprinkle with pine nuts. Bake,
contains some seeds, and membranes. Place uncovered, 8 minutes more or
1 lb. ground turkey
dark meat, four of the pepper halves in a until heated through and pine
which gives it ¹⁄2 cup chopped onion
2-qt. square baking dish; add nuts are toasted. Sprinkle with
a richer color, 3 cloves garlic, minced
2 Tbsp. of the water. Microwave, mint and, if desired salt and
more flavor, and 4 tsp. ground cumin
4 tsp. ground coriander covered, 4 minutes or until black pepper. Makes
a juicier texture
1 tsp. salt crisp-tender, rearranging once; 4 servings (2 stuffed pepper
than ground
1 tsp. ground cinnamon drain. Repeat with remaining halves each).
turkey breast,
which is all ¹⁄2 tsp. black pepper pepper halves and water. PER SERVING 440 cal., 26 g fat
white meat. ¹⁄4 tsp. cayenne pepper 2. In a 10-inch skillet heat oil (7 g sat. fat), 106 mg chol.,
3 cups riced cauliflower over medium heat. Add next 923 mg sodium, 23 g carb.,
and/or broccoli nine ingredients (through 7 g fiber, 13 g sugars, 31 g pro.
1 cup lightly packed fresh cayenne pepper); cook until
cilantro leaves turkey is browned. Stir in

84 | FAST & HEALTHY

RICED CAULIFLOWER
TABBOULEH
HANDS-ON TIME 20 minutes
STAND 1 hour

3 Tbsp. olive oil

5 cups finely chopped
cauliflower or two 10-oz.
pkg. riced cauliflower
1¹⁄2 tsp. kosher salt
2 large lemons
¹⁄2 tsp. sugar
1 cup chopped fresh herbs,
such as mint, parsley,
and/or dill
1 cup cherry tomatoes,
halved
1 cup chopped, seeded
cucumber
¹⁄2 cup sliced green onions
¹⁄2 cup sunflower kernels
Lemon wedges and/or
olive oil (optional)

1. In a 12-inch nonstick skillet

heat oil over medium-high
heat. Add cauliflower and 1 tsp.
of the salt; cook 5 minutes or
until crisp-tender, stirring
occasionally. Spread
cauliflower on a large baking
sheet to cool.
2. Remove 1 Tbsp. zest and
squeeze ¹⁄4 cup juice from
lemons. In a large bowl stir
together sugar, remaining
¹⁄2 tsp. salt, and lemon zest and
juice. Stir in cauliflower, herbs,
tomatoes, cucumber, and
green onions. Cover; let stand
at room temperature 1 hour,
stirring occasionally.
3. Stir in sunflower kernels. If
desired, serve with lemon
wedges and/or an additional
drizzle of olive oil. Makes
4 servings (1¹⁄3 cups each).
PER SERVING 241 cal., 19 g fat
(2 g sat. fat), 0 mg chol.,
576 mg sodium, 16 g carb., 6 g
fiber, 6 g sugars, 7 g pro.

FAST & HEALTHY \ 85

 CRISPY DELICATA
RINGS WITH HERBED
BUTTERMILK DIP

It’s fall, and we’ve got squash on the brain. Embrace the seasonal
darlings with delicata, spaghetti, butternut, and acorn squash recipes.
86 | FAST & HEALTHY
CRISPY DELICATA
RINGS WITH HERBED
BUTTERMILK DIP
HANDS-ON TIME 30 minutes
BAKE 23 minutes at 400°F

¹⁄4 cup all-purpose flour

1¹⁄2 cups panko bread crumbs
2 Tbsp. chopped fresh Italian
parsley
¹⁄2 cup mayonnaise
¹⁄3 cup buttermilk or
¹⁄4 cup milk
1 Tbsp. Dijon-style mustard
1¹⁄2 lb. delicata squash, seeded
and cut into ¹⁄2-inch slices
1 recipe Herbed
Buttermilk Dip

1. Preheat oven to 400°F. Line

two large baking sheets with
foil; lightly coat foil with
nonstick cooking spray.
2. Place flour in a shallow dish.
In a second shallow dish
combine bread crumbs,
parsley, and ¹⁄2 tsp. each salt
and freshly ground black
pepper. In a third shallow dish
combine mayonnaise,
buttermilk, and mustard.
3. Dip squash into flour, then
into buttermilk mixture, shaking
off excess. Dip into crumb
mixture, turning to coat. Place
on prepared baking sheets.
4. Bake on separate oven racks
15 minutes. Turn squash and
rearrange baking sheets. Bake
8 to 10 minutes more or until
brown and tender. Cool slightly.
Serve with Herbed Buttermilk
Dip. Makes 8 servings (2 or
3 rings + 1¹⁄2 Tbsp. dip each).
PER SERVING 124 cal., 7 g fat
(1 g sat. fat), 5 mg chol., 275 mg
sodium, 12 g carb., 1 g fiber, 4 g
sugars, 4 g pro.
HERBED BUTTERMILK DIP
In small bowl combine ½ cup
plain Greek yogurt and ¼ cup
buttermilk. Stir in 1 Tbsp. each
chopped fresh chives and
Italian parsley; 2 tsp. chopped
fresh dill; 2 cloves minced
garlic; ½ tsp. onion powder;
¼ tsp. black pepper; ¹⁄8 tsp. salt.
PORK, GINGER, AND
DELICATA STIR-FRY
HANDS-ON TIME 25 minutes
COOK 20 minutes
³⁄4 cup reduced-sodium
chicken broth
¹⁄4 cup reduced-sodium
soy sauce
2 Tbsp. rice vinegar
1 Tbsp. balsamic vinegar
1 Tbsp. red curry paste
3 Tbsp. vegetable oil
1
8
tsp. crushed red pepper
oz. pork tenderloin,
trimmed and cut into
1-inch pieces
3 garlic cloves, minced
1 Tbsp. grated fresh ginger
1 lb. delicata squash, halved
lengthwise, seeded, and
cut into 1-inch pieces
6 oz. green beans, trimmed
and cut into 1-inch pieces
7 minutes or until brown and
tender. Remove from skillet.
6 green onions, cut into
1-inch pieces
4. Heat remaining 1 Tbsp. oil in
skillet over medium-high heat.
2 cups hot cooked rice
Add green beans; cook and stir
3 minutes. Add green onions;
1. For sauce, in a small bowl
cook and stir 2 to 3 minutes or
combine first five ingredients
until blistered. Return meat and
(through curry paste).
squash to skillet; stir in sauce.
2. In a 12-inch skillet heat
Bring to boiling; reduce heat.
1 Tbsp. of the oil over medium-
Simmer 3 to 4 minutes or until
high heat. Add crushed red
meat is slightly pink in center
pepper; cook and stir
and sauce is slightly thickened.
30 seconds. Add meat; cook
and stir 2 to 3 minutes or until Serve over rice. Makes
4 servings (1¹⁄4 cups meat
browned. Add garlic and
mixture + ¹⁄2 cup rice each).
ginger; cook and stir 1 minute.
Remove from skillet. PER SERVING 329 cal., 12 g
3. Heat another 1 Tbsp. of the fat (2 g sat. fat), 37 mg chol.,
oil in skillet over medium-high 789 mg sodium, 35 g carb., 4 g
heat. Add squash; cook and stir fiber, 8 g sugars, 19 g pro.

FAST & HEALTHY \ 87

 SAVE THOSE SEEDS
Toast squash seeds for a
crunchy snack or a topper
for soups and salads.
Rinse the seeds and pat
them dry with paper
towels. Then toss with
1 tsp. vegetable oil, spread
in a shallow baking pan,
and sprinkle with salt.
Roast at 400ºF for
5 to 8 minutes until
toasted, stirring once.

KALE, FENNEL, AND

ROASTED DELICATA SALAD
WITH MISO-LEMON
VINAIGRETTE

88 | FAST & HEALTHY


KALE, FENNEL, AND
ROASTED DELICATA
SALAD WITH MISO-
LEMON VINAIGRETTE
HANDS-ON TIME 15 minutes
ROAST 20 minutes at 450°F
+ 5 minutes at 400°F
1 lb. delicata squash, halved
lengthwise, seeded
(reserve seeds), and cut
into 1-inch pieces
4 tsp. olive oil
¹⁄2 tsp. salt
¹⁄4 tsp. freshly ground
black pepper
¹⁄4 cup golden raisins
1 Tbsp. sherry vinegar
1 Tbsp. water
2 Tbsp. lemon juice
1 Tbsp. white miso paste
1 small garlic clove, minced
¹⁄4 cup olive oil
6 cups stemmed and
torn kale
1 cup quartered and thinly
sliced fennel
1. Preheat oven to 450°F. Place
squash in a 15×10-inch baking
pan. Drizzle with 3 tsp. of the
oil and sprinkle with the salt
and pepper. Roast 10 minutes.
Turn squash; roast 10 minutes
more or until brown and tender.
2. Meanwhile, rinse squash
seeds in a small bowl of cold
water to remove any pulp.
Spread on paper towels to dry.
3. In same bowl combine
raisins, vinegar, and the 1 Tbsp.
water. Microwave 1 minute or
until bubbly; cool.
4. When squash is done,
remove from pan. Reduce oven
temperature to 400°F. In
another small bowl combine
squash seeds and the
remaining 1 tsp. oil; toss to coat.
Sprinkle with additional salt
and pepper. Spread seeds in
baking pan and roast
5 minutes or until toasted,
stirring once.
5. In a large bowl whisk
together lemon juice, miso
paste, and garlic until smooth.
Slowly add the ¹⁄4 cup oil in a
steady stream, whisking until
combined. Add kale, tossing
until well coated and gently
massaging leaves. Add fennel
and squash; toss to combine.
Top salad with raisin mixture
and toasted seeds. Makes
4 servings (1¹⁄4 cups each).
PER SERVING 285 cal., 19 g
fat (3 g sat. fat), 0 mg chol.,
538 mg sodium, 26 g carb., 6 g
fiber, 15 g sugars, 7 g pro.
RED CURRY WITH
BUTTERNUT SQUASH
START TO FINISH 30 minutes
1 Tbsp. coconut oil or
vegetable oil
³⁄4 cup halved and
sliced onion
¹⁄4 cup red curry paste
1 14.5-oz. can reduced-
sodium chicken broth
1 14-oz. can unsweetened
coconut milk
3 Tbsp. fish sauce
1 Tbsp. honey
1 lb. skinless, boneless
chicken thighs, cut into
bite-size pieces
4¹⁄2 cups peeled and cubed
butternut squash
1 cup bite-size strips red
sweet pepper
1 cup coarsely chopped
fresh Thai basil or basil
Hot cooked brown rice
(optional)
1. In a 5- to 6-qt. Dutch oven
heat oil over medium heat. Add
onion; cook 2 minutes or just
until beginning to soften,
stirring occasionally. Stir in
curry paste. Add broth,
coconut milk, fish sauce,
and honey.
2. Bring to boiling. Stir in
chicken and squash. Return to
boiling; reduce heat. Simmer
8 to 10 minutes or until chicken
is no longer pink and squash is
tender. Remove from heat. Stir
in sweet pepper and basil. If
desired, serve over rice. Makes
6 servings (1²⁄3 cups each).
PER SERVING 313 cal., 16 g fat
(12 g sat. fat), 71 mg chol.,
1,194 mg sodium, 22 g carb.,
4 g fiber, 8 g sugars, 19 g pro.
FAST & HEALTHY \ 89
 DELICATA 
The beauty of delicata is in
its thin, edible skin: No need
to peel this winter squash
before roasting, baking, or
sautéing. Halve or slice the
squash, scoop out the seeds
(a melon baller works well),
and you're ready to go.

BUTTERNUT 
Butternut squash has a
vibrant orange flesh and a
sweet, nutty taste reminiscent
of pumpkin. It’s a seasonal
staple that does well roasted,
sautéed, and pureed into
soup or sauce.

ACORN 
You can find acorn squash
in green, gold, and white
varieties. Choose one that
feels heavy for its size: The
heavier the squash, the more
moist and edible flesh it
contains. Because of its hard,
protective shell, acorn squash
will keep fresh up to two
months in a cool, dark place.

SPAGHETTI 
Spaghetti squash gets its
name from its flesh, which,
once cooked, can be
shredded into spaghetti
noodlelike threads and eaten
as a low-carb alternative
to pasta. Peak season for
spaghetti squash is October
to January. Look for firm
squash and avoid any with
soft spots or a greenish tint.

90 | FAST & HEALTHY

 After spiralizing,
peel, seed, and cube
any remaining
squash. Place in an
airtight container
and store in
refrigerator up to
5 days. Roast or
cook in soups.
BUTTERNUT SQUASH
NOODLES WITH RICOTTA
AND CRISPY SAGE
START TO FINISH 25 minutes
³⁄4 cup ricotta cheese
¹⁄4 cup finely shredded
Parmesan cheese (1 oz.)
3 Tbsp. water
¹⁄4 tsp. salt
Dash grated whole nutmeg
3 Tbsp. olive oil
20 to 30 fresh sage leaves
2 cloves garlic, minced
1 2¹⁄2- to 3-lb. butternut
squash, neck only, peeled
and spiralized (tip, above)
or 2 12-oz. pkg. butternut
squash “noodles”
1. In a small bowl combine
ricotta cheese, Parmesan
cheese, 1 Tbsp. of the water, the
salt, and nutmeg.
2. In a small saucepan heat oil
over medium heat. Add sage
leaves, about six at a time, and
cook 30 seconds or until leaves
are slightly dark and edges are
brown. Drain on paper towels.
3. Transfer sage-infused oil to a
12-inch skillet; heat over
medium heat. Add garlic; cook
and stir 1 minute or until
fragrant. Add squash noodles;
sprinkle with ground black
pepper and additional salt.
Cook over medium-high heat
4 minutes or until crisp-tender,
turning gently.
4. Crumble half of the sage
leaves over squash; add the
remaining 2 Tbsp. water. Cook,
covered, over low heat 3 to
4 minutes more or until squash
is tender. Spoon ricotta mixture
onto serving dishes and top
with squash, remaining sage
leaves, and additional
Parmesan cheese. Makes
4 servings (1¹⁄4 cups each).
PER SERVING 253 cal., 16 g
fat (5 g sat. fat), 20 mg chol.,
455 mg sodium, 22 g carb.,
4 g fiber, 3 g sugars, 9 g pro.
SAVORY SPAGHETTI
SQUASH MUFFINS
HANDS-ON TIME 25 minutes
BAKE 40 minutes at 400°F +
30 minutes at 375°F
1 2-lb. spaghetti squash,
halved lengthwise and
seeded
1 tsp. vegetable or
canola oil
2 cups all-purpose flour
1 Tbsp. baking powder
1 Tbsp. chopped fresh chives
1¹⁄2 tsp. kosher salt
¹⁄4 tsp. garlic powder
¹⁄4 tsp. black pepper
3 eggs, lightly beaten
1¹⁄2 cups buttermilk
3 Tbsp. vegetable or
canola oil
1 cup shredded Monterey
Jack cheese with jalapeño
peppers (4 oz.)
1. Preheat oven to 400°F. Line a
baking sheet with foil. Rub cut
sides of squash with the 1 tsp.
oil. Place, cut sides down, on
prepared baking sheet. Bake
40 minutes or until tender.
Remove from oven and reduce
oven temperature to 375°F.
Using a fork, remove squash
pulp from shells. Place 2 cups
squash in a bowl (reserve
remaining squash for another
use). Using kitchen scissors, cut
strands into smaller pieces.
2. Coat eighteen 2¹⁄2-inch
muffin cups with nonstick
cooking spray. In a large bowl
stir together flour and next five
ingredients (through pepper). In
a medium bowl combine eggs,
buttermilk, and the 3 Tbsp. oil;
stir in squash. Add squash
mixture all at once to flour
mixture. Stir just until moistened
(batter should be slightly
lumpy). Fold in cheese.
3. Spoon batter into prepared
muffin cups, filling each
three-fourths full. Sprinkle
lightly with additional cheese.
Bake 30 minutes or until golden
and a toothpick comes out
clean. (Muffins will puff while
baking and sink as they cool.)
Cool 5 minutes. Remove from
muffin cups. Serve warm.
Makes 18 muffins.
PER MUFFIN 134 cal., 7 g
fat (2 g sat. fat), 40 mg chol.,
287 mg sodium, 13 g carb., 1 g
fiber, 1 g sugars, 5 g pro.
FAST & HEALTHY \ 91
 SPAGHETTI
SQUASH FRITTERS
HANDS-ON TIME 28 minutes
BAKE 45 minutes at 375°F

1 2¹⁄2-lb. spaghetti squash,

halved lengthwise and
seeded
1 tsp. vegetable or
canola oil
¹⁄2 cup all-purpose flour
¹⁄3 cup cornstarch
1 tsp. kosher salt
1 tsp. ground cumin
¹⁄2 tsp. baking powder
¹⁄4 tsp. black pepper
2 eggs, lightly beaten
1 fresh jalapeño chile
pepper, seeded and finely
chopped (tip, p. 29)
2 Tbsp. chopped fresh
cilantro
1 clove garlic, minced
2 Tbsp. vegetable or
canola oil
Salsa, pico de gallo, and/
or salsa verde

1. Preheat oven to 375°F. Line a

baking sheet with foil. Rub cut
sides of squash with the 1 tsp.
oil. Place, cut sides down, on
prepared baking sheet. Bake
45 minutes or until tender.
Using a fork, remove squash
pulp from shells. Spread squash
on a baking sheet to cool.
Using kitchen scissors, cut
strands into smaller pieces
(about 3 cups squash).
2. In a large bowl stir flour and
next five ingredients (through
pepper). Stir in squash, eggs,
jalapeño pepper, cilantro,
and garlic.
3. In a 12-inch skillet heat
2 Tbsp. oil over medium heat.
Working in batches, drop
batter by tablespoons into hot
oil. Cook 3 to 4 minutes or until
golden, turning once. Keep
warm in a 200°F oven while
cooking remaining fritters. Add
additional oil as needed. Serve
warm with salsas and/or pico
de gallo. Makes 6 servings
(5 fritters each).
SPAGHETTI PER SERVING 164 cal., 7 g
SQUASH FRITTERS
fat (1 g sat. fat), 62 mg chol.,
563 mg sodium, 21 g carb., 2 g
fiber, 3 g sugars, 4 g pro.

92 | FAST & HEALTHY

ROASTED ACORN
SQUASH WITH SAUSAGE-
CRANBERRY STUFFING
HANDS-ON TIME 15 minutes
ROAST 25 minutes at 400°F
2 1-lb. acorn squash, halved
lengthwise and seeded
1 Tbsp. olive oil
8 oz. uncooked turkey or
chicken sausage, casings
removed if present
1¹⁄2 cups chopped apple
¹⁄2 cup halved and sliced leek
1 Tbsp. chopped fresh thyme
2 tsp. chopped fresh sage
and/or rosemary
2 cloves garlic, minced
¹⁄2 tsp. black pepper
¹⁄4 cup reduced-sodium
chicken broth
2 Tbsp. cider vinegar
2 cups Swiss chard, fresh
baby spinach, and/or kale
¹⁄4 cup dried cranberries
¹⁄4 tsp. salt
Apple chips (optional)
1. Preheat oven to 400°F. Line a
baking sheet with foil. Place
squash, cut sides down, on
prepared baking sheet. Roast
25 minutes or until tender.
2. Meanwhile, in a 10-inch skillet
heat oil over medium heat. Add
sausage, apple, leek, thyme,
sage and/or rosemary, garlic,
and ¹⁄4 tsp. of the pepper. Cook
until sausage is browned. Stir in
broth and vinegar. Cook
5 minutes or until liquid is nearly
evaporated, stirring frequently.
Stir in Swiss chard and dried
cranberries. Cook and stir
2 minutes more or just until
chard is wilted.
3. Turn squash halves cut sides
up; sprinkle with salt and
remaining ¹⁄4 tsp. pepper. Fill
with sausage mixture. If
desired, top with apple chips,
additional fresh herbs, and/or
black pepper. Makes
4 servings (1 squash half each).
PER SERVING 256 cal., 8 g fat
(2 g sat. fat), 43 mg chol.,
522 mg sodium, 35 g carb., 5 g
fiber, 11 g sugars, 13 g pro.
WARM CARAMELIZED
ACORN SQUASH AND
ONION SALAD
HANDS-ON TIME 20 minutes
ROAST 25 minutes at 450°F
2 1-lb. acorn squash, halved
lengthwise, seeded, and
cut into ¹⁄2-inch wedges
1¹⁄3 cups ¹⁄2-inch wedges
red onion
4 Tbsp. olive oil
³⁄4 tsp. kosher salt
3 Tbsp. lemon juice
2 Tbsp. pure maple syrup
¹⁄4 tsp. cayenne pepper
1 5-oz. pkg. fresh baby
spinach
¹⁄2 cup chopped fresh parsley
¹⁄4 cup chopped fresh chives
Cracked black pepper
1. Preheat oven to 450°F. In a
large roasting pan combine
squash and onion wedges.
Drizzle with 3 Tbsp. of the oil
and sprinkle with salt; toss to
coat. Roast 25 to 30 minutes or
until tender.
2. Meanwhile, for dressing, in a
small bowl whisk together
remaining 1 Tbsp. oil, lemon
juice, maple syrup, and
cayenne pepper.
3. Drizzle roasted vegetables
with dressing; stir to coat and
scrape up any crusty brown
bits. Immediately add spinach;
toss just until wilted.
4. Top salad with parsley and
chives and sprinkle with pepper
and additional salt. Serve
warm. Makes 4 servings
(2 cups each).
PER SERVING 268 cal., 14 g fat
(2 g sat. fat), 0 mg chol., 252 mg
sodium, 37 g carb., 5 g fiber, 8 g
sugars, 3 g pro.
The squash and onion can be
roasted ahead of time. Keep
refrigerated until you’re ready
to assemble the salad; rewarm
slightly before tossing with
remaining ingredients.
FAST & HEALTHY \ 93
 Sparkling water brings the
bubbles to light, refreshing
cocktails. Consider this
our love letter to the SPICY
BERRY
carbonated favorite. MOJITO

PLUM MOSCOW MULE

In a copper mug or rocks
glass use a muddler to crush
2 plum slices, 1 slice fresh
ginger, and 1 tsp. sugar
against side of mug. Fill with
crushed ice. Add 3 Tbsp.
(1¹⁄2 oz.) vodka and 1¹⁄2 tsp.
( ³⁄4 oz.) lime juice; stir to
dissolve sugar. Top with
lime-flavor sparkling
water. Garnish with a lime
slice and/or an additional
plum slice. Makes 1 cocktail.
PLUM
PER COCKTAIL 138 cal., MOSCOW
0 g fat, 0 mg chol., 7 mg MULE
sodium, 11 g carb., 1 g fiber,
9 g sugars, 0 g pro.

94 |

SPICY BERRY MOJITO
In a tall glass use a muddler to crush
8 fresh mint leaves; 1 slice fresh
Fresno, serrano, or jalapeño chile
pepper (tip, p. 29); and 1 tsp. sugar
against side of glass. Add 1 cup
crushed ice. Add 3 Tbsp. (1¹⁄2 oz.) gold
rum; 1¹⁄2 Tbsp. ( ³⁄4 oz.) lime juice; and
6 fresh raspberries, blackberries,
and/or blueberries; stir to dissolve
sugar. Add berry-flavor sparkling
water; fill with additional crushed ice.
If desired, garnish with additional mint
and/or chile pepper. Makes 1 cocktail.
PER COCKTAIL 129 cal., 0 g fat, 0 mg
chol., 8 mg sodium, 8 g carb., 1 g fiber,
5 g sugars, 0 g pro.
CUCUMBER
PALOMA
OUR SPARKLING
WATER SUGGESTIONS ARE GRILLED GRAPE-
MERELY SUGGESTIONS: ROSEMARY
MIX-AND-MATCH THE WATER
FLAVORS TO CUSTOMIZE COCKTAIL
Grill 1 small bunch grapes
THESE COCKTAILS. (still on the stem), covered,
over medium heat 5 to
7 minutes or until lightly
charred and softened,
CUCUMBER PALOMA turning occasionally. Add
1 sprig fresh rosemary to
Using a vegetable peeler, cut a thin,
grill the last 3 to 4 minutes
lengthwise ribbon from 1 cucumber
or until lightly browned
or Persian cucumber. Cut 2 or
and fragrant. Strip
3 crosswise slices from cucumber.
rosemary leaves from
Swirl cucumber ribbon inside a tall
stem. In a cocktail shaker
glass. Fill glass with ice cubes. In a
use a muddler to crush
cocktail shaker use a muddler to crush
rosemary leaves and
two of the cucumber slices and
1 tsp. sugar against side of
1¹⁄2 tsp. honey against side of shaker.
shaker. Add grilled grapes,
Add 3 Tbsp. (1¹⁄2 oz.) tequila and
1¹⁄2 Tbsp. (³⁄4 oz.) lime juice; stir to
reserving a few for garnish
if desired, and muddle
dissolve honey. Fill with ice cubes;
until juices are released
cover and shake until very cold.
and sugar is dissolved.
Strain liquid into prepared glass
Add 2 Tbsp. (1 oz.) gin
and top with grapefruit-flavor
and 1 Tbsp. (¹⁄2 oz.) sweet
sparkling water. If desired, garnish
GRILLED
GRAPE-
ROSEMARY
COCKTAIL
A GRILL PAN
WORKS HERE, TOO:
Prep as directed,
cooking grapes and
rosemary on the
stove top over medium
heat as directed.
FAST & HEALTHY \ 95

BEEF & PORK
60 Asian Pork and Veggie
Noodle Bowls
50 Banh Mi Pork Tenderloin
33 Beef Lettuce Wraps with
Miso-Yogurt Sauce
27 Corn Chowder
73 Greek Meatballs
with Squash Noodles
and Tomatoes
52 Meatballs
54 Peppery Italian Beef
25 Porcini Meatball Soup with
Swiss Chard Ribbons
87 Pork, Ginger, and Delicata
Stir-Fry
74 Pork Loin Chops with
Potato Packet
14 Prosciutto and Egg
Breakfast Salad
62 Pulled Pork Gyros with Dilled
Radish Tzatziki
13 Sweet Potato Hash
Brown Nests
CHICKEN & TURKEY
79 Artichoke and Cheese
Chicken Breasts with
Rosemary Carrots
81 Chicken Alfredo Cauliflower
Rice Bake
78 Chicken Andouille-Stuffed
Peppers with Roasted
Green Beans
82 Chicken and Black Bean
Burritos with Cilantro-
Lime Rice
59 Chicken and Veggie Melts
77 Chicken Burgers with
Smoky Succotash
31 Korean Chicken Tacos
52 Meatballs
83 Mexican Fried Veggie Rice
with Radishes and Avocado
63 Moo Shu Chicken
96 | FAST & HEALTHY
91 57
93 Roasted Acorn Squash with
Sausage-Cranberry Stuffing
49 Roasted Garlic Turkey-
Chickpea Patties
73 Sausage and Roasted
Root Veggies
89 Red Curry with Butternut
Squash
29 Tomatillo Chicken Soup
84 Veggie Rice-Stuffed Peppers
CONDIMENTS & ACCESSORIES
66 Avocado Dressing
31 Classic Sauerkraut
22 DIY Ranch Dressing Mix
87 Herbed Buttermilk Dip
31 Pear-Juniper Berry Sauerkraut
70 Remoulade Sauce
DRINKS & COCKTAILS
17 Blackberry-Ginger
Arnold Palmer
17 Blackberry-Ginger
Simple Syrup
17 Chai-Spiced Honey Syrup
16 Chocolate DIY Creamer
16 Cold Brew Coffee
95 Cucumber Paloma
95 Grilled Grape-Rosemary
Cocktail
17 Iced Chai Tea Latte
17 Iced Tea
94 Plum Moscow Mule
17 Simple Syrup
16 Spiced Pumpkin DIY Creamer
95 Spicy Berry Mojito
17 Tea-Gin Splash
16 Vanilla DIY Creamer
FISH & SEAFOOD
43 Arctic Char with Green Olive
and Lemon Dressing
57 Crispy Coconut Shrimp
with Broccoli
45 Fish and Tomatoes in Wine
75 Herb-Roasted Salmon with
Broccoli and Tomatoes
66
43 Lemon-Dill Shrimp and Pasta
76 Lemon-Roasted Tuna
and Asparagus
21 Marinated Shrimp Salad with
Creamy Dill Dressing
46 Peppered Salmon with
Roasted Root Vegetables
45 Spaghetti with Clams
47 Warm Citrus Shrimp Salad
MAIN-DISH SALADS
66 Buffalo Cauliflower Salad
19 Greek Quinoa Chopped
Salad with Lemon-Feta
Dressing
20 Kale and Falafel Salad with
Toasted Pine Nuts
89 Kale, Fennel, and Roasted
Delicata Salad with Miso-
Lemon Vinaigrette
21 Marinated Shrimp Salad with
Creamy Dill Dressing
14 Prosciutto and Egg
Breakfast Salad
23 Southwest-Style Salad with
Pickled Jalapeño Dressing
22 Steak Salad with White
Beans, Peppers, and Greek
Yogurt Ranch Dressing
93 Warm Caramelized Acorn
Squash and Onion Salad
47 Warm Citrus Shrimp Salad
PASTAS & PIZZAS
37 Hummus and Lamb Pizza
with Romaine
43 Lemon-Dill Shrimp and Pasta
59 Mini Cauliflower Pizzas
39 Potato, Bacon, and
Arugula Pizza
40 Sausage and Pepper Pizza
with Wilted Kale
45 Spaghetti with Clams
SIDES & SNACKS
12 Chia Pudding
11 Chocolate-Peanut Butter
Banana Overnight Oats
Canadian BN 12348 2887 RT. Better Homes & Gardens is a registered trademark in the United States, Canada, and Australia. Better Homes & Gardens marca registrada en México. © Meredith Corp. 2018. All rights reserved. Printed in the U.S.A.
Fast & Healthy™ (ISSN 2330-6327), 2018. Fast & Healthy is published annually in September by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. In Canada: Mailed under Publications Mail Sales Product Agreement No. 40069223.
12 Coconut and Tropical Fruit
Chia Pudding
87 Crispy Delicata Rings with
Herbed Buttermilk Dip
34 Dilled Quick Pickled Veggies
11 Maple-Apple Overnight Oats
12 Mexican Chocolate
Chia Pudding
11 Overnight Oats
31 Pear-Juniper Berry Sauerkraut
85 Riced Cauliflower Tabbouleh
32 Root Veggie Salad with
Miso-Turmeric Dressing
91 Savory Spaghetti
Squash Muffins
92 Spaghetti Squash Fritters
VEGETARIAN & VEGAN
71 Black Bean
Chipotle Tostadas
25 Broccoli-Potato Soup
66 Buffalo Cauliflower Salad
91 Butternut Squash Noodles
with Ricotta and Crispy Sage
15 Cottage Cheese Pancakes
58 Crispy Tofu “Stir-Fry”
20 DIY Falafel
19 Greek Quinoa Chopped
Salad with Lemon-Feta
Dressing
70 Hearts of Palm Cakes
65 Hummus-Farro Portobellos
69 Jackfruit Sliders
34 Miso-Egg Soup
26 Mushroom Bisque with
Lemon Gremolata
67 Sesame-Ginger
Cabbage Wraps
68 Spanish Couscous and
Vegetable Skillet
65 Spicy Black Bean Portobellos
28 Sweet Potato-Peanut
Butter Stew
66 Tempeh-Walnut Tacos
61 Zoodle Pizza Casserole
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