Orange Juice Sorbet
Mid-evening (6)
Blackberry-Banana Smoothie*
Roasted Salted Cashews, 6 small
Adjustments and variations
For 1,600 calories: Replace pineapple juice with 4 ounces of orange juice at breakfast; subtract 49 calories. Omit carrot–wheat germ muffin midmorning and save for evening snack; no calorie change. Cut down to a small banana at lunch; subtract 59 calories. Omit sorbet at supper; subtract 68 calories. Omit smoothie and cashews at midevening snack and eat carrot–wheat germ muffin instead; subtract 254 calories.
Saturday
Breakfast
Fresh-Squeezed White Grapefruit Juice, 1 cup
Scrambled Eggs, 2 (cooked with 2 teaspoons oil)
Whole-Grain Toast, 2 slices
Pineapple Fruit Spread
Fresh Brewed Coffee or Tea
Lunch
California Chicken Salad*
Hearty Wheat Berry–Oat Groat Bread
Iced Tea with Lemon
Supper
(Cinco de Mayo party)
Avocado-Shrimp Salsa*
Sun-Dried Tomato Dip with Oven-Roasted Corn Chips,* 2 servings
Chipotle Chicken Chili
Mexican Beer, 12 ounces
Midnight movie snack
Popcorn Popped in Oil, 2 cups
Fruit ’n’ Spicy Nut Trail Mix*
Adjustments and variations
For 1,600 calories: Use 1 teaspoon of oil to cook eggs (instead of 2); subtract 40 calories. Cut down to half a slice of bread at lunch; subtract 75 calories. Omit beer at supper; subtract 140 calories. Choose one appetizer at supper: either the salsa or the dip and chips; subtract 90 calories. Switch to air-popped popcorn instead of oil-popped (you can still include the trail mix); subtract 50 calories.
Recipes
Busy Day Menu
* * *
It isn’t always easy to combine healthy eating with an intense work schedule and busy family life. Here’s how I try to do it on busy days, a plan that can be varied in an almost infinite number of ways.
Wake up, boil water, and dump in steel-cut oats or a packet of Kashi pilaf, a mix of intact oats, brown rice, wheat, and other grains. While this is cooking, I exercise. When the grains are almost done, I add dried fruit or fresh fruit in season and some nuts plus a bit of yogurt on top. Orange juice diluted with carbonated water provides fresh-tasting but low-calorie hydration at breakfast. With this breakfast I’m never hungry before noon, so a snack never enters my mind. (For days with early meetings, Kashi can be cooked the night before.)
Leftover Kashi provides the beginning of a lunch that can be prepared in five minutes. To a base of Kashi in a glass or plastic container, add whatever sounds good. It might be a salad or a mix of fruits or leftover bits of chicken or fish. Most of the time I also add one or more types of nuts. A few generous dashes of a flavorful olive oil with vinegar or a seasoning make almost any of these endless combinations taste good. My favorite is when our peaches, blueberries, and grapes are all ripe at the same time: with roasted almonds and olive oil, this is hard to beat. Snap on a cover and slip it in a bag with an apple, fork, and napkin; this is quicker than waiting in a cafeteria line. I put all this in my backpack, dash out the door with my bike, and I’m in my office in the Harvard Medical area in fifteen minutes, faster than I can get there by driving and parking.
In the evening, if I’m lucky, my wife, Gail, may have made one of the entrées from this book, or one of countless other healthy creations, for dinner. If not, a stop at the fish market provides a quick beginning for a meal. Broil with some lemon, add a salad and maybe some whole-grain bread with a little olive oil for dipping, and in fifteen minutes we can have a fresh, satisfying, and healthy meal.
* * *
Recipes
APPETIZERS AND BEVERAGES
* * *
Roasted Portobello Mushrooms with Hazelnut Buckwheat Stuffing
Maria Speck, award-winning author of Simply Ancient Grains (Ten Speed Press, 2015) and Ancient Grains for Modern Meals (Ten Speed Press, 2011)
Nonstick cooking spray (optional)
4 large portobello mushrooms with 5-inch-diameter caps (about 1 pound), wiped clean
3 tablespoons olive oil
3/4 teaspoon fine sea salt
1/2 teaspoon freshly ground black pepper, plus more as needed
3/4 cup kasha (whole toasted buckwheat, not raw groats)
Heaping 1/3 cup coarsely chopped hazelnuts
2 garlic cloves, pressed or minced
1 tablespoon fresh thyme leaves, or 1 teaspoon dried, plus 4 small sprigs for garnish
1/2 teaspoon Aleppo pepper, or 1/4 teaspoon crushed red pepper flakes (optional)
2 ounces Parmesan cheese, finely grated (about 1/2 cup)
Balsamic vinegar, for drizzling
1. Place a rack about 6 inches away from the heat and preheat the broiler on high for about 5 minutes. Grease a large rimmed baking sheet with olive oil or cooking spray.
2. Remove the stems of the mushrooms, slicing close to the base (reserve for another use such as in a broth or vegetable stir-fry). Rub the mushrooms, inside and out, with 2 tablespoons of the olive oil. Season with 1/2 teaspoon of the salt and the black pepper.
3. Place the mushrooms, gill-side up, on the prepared baking sheet and broil for 5 minutes (7 minutes for thick mushrooms).
4. Meanwhile, in a medium bowl, combine the kasha, hazelnuts, garlic, thyme, Aleppo pepper, and remaining 1/4 teaspoon salt. Drizzle with the remaining 1 tablespoon olive oil and stir with a fork to combine well.
5. Remove the baking sheet with the mushrooms from the oven and carefully heap about 1/4 cup of the buckwheat filling into the center of each mushroom. Spread the filling with the back of a spoon, gently pressing it down. Sprinkle the Parmesan across the top.
6. Rotate the baking sheet and return it to the oven. Broil until the mushrooms are tender and the cheese becomes crisp and starts to brown, 3 to 5 minutes more, watching closely so as not to burn the Parmesan (this can happen within 30 seconds—I’ve been there!).
7. To finish, remove the baking sheet from the oven. Garnish each mushroom with a sprig of thyme, drizzle with balsamic vinegar, and grind a bit of black pepper on top. Serve right away.
Note: Large portobello mushrooms are key here so you have enough room for the filling.
Yield: 4 servings as a light meal, or 8 as an appetizer
Calories: 349; Protein: 13 g; Carbohydrate: 15 g; Fiber: 2 g; Sodium: 808 mg; Fat: 27 g (Sat: 7 g, Mono: 17 g, Poly: 3 g, Trans: 0 g); Cholesterol: 22 mg
Avocado-Shrimp Salsa (FAST FIX)
The buttery rich texture of avocado pairs nicely with shrimp in this guacamole-style salsa. To save time, buy cooked, peeled shrimp. If all you can find are large shrimp, cut them in half or into thirds. Try this salsa with the Oven-Roasted Corn Chips (page 299) or use as a filling for a wrap-style sandwich made with shredded romaine lettuce.
1/2 pound medium shrimp (about 20)
2 small avocados, pitted, peeled, and coarsely chopped
2 plum tomatoes, seeded and chopped (about 1 cup)
2 tablespoons minced red onion
1 tablespoon fresh lime juice
Coarse salt
32 baked tortilla chips, for serving
Place the shrimp, avocados, tomatoes, onion, and lime juice in a medium bowl. Season with salt. Toss gently to mix; let stand 5 to 10 minutes. Serve at room temperature with the tortilla chips.
Yield: 3 cups (12 servings); Serving: 1/4 cup salsa, 4 tortilla chips
Calories: 86; Protein: 6.5 g; Carbohydrate: 9.7 g; Fiber: 1.6 g; Sodium: 100 mg; Fat 3.0 g (Sat: 0.38 g, Mono: 1.47 g, Poly: 0.33 g, Trans: 0 g); Cholesterol: 46 mg
Sun-Dried Tomato Dip with Oven-Roasted Corn Chips (FAST FIX)
Sun-dried tomatoes can be found either in the produce section of the supermarket or next to the canned tomato sauces. If you can only find sun-dried tomatoes packed in oil, go ahead and use the
m and omit some of the oil used in the dip.
Chips
Nonstick cooking spray (optional)
1 tablespoon canola oil, plus more if needed for the baking sheet
6 (6-inch) corn tortillas
1/4 teaspoon coarse salt
Dip
1 (15-ounce) can cannellini (white kidney beans) or other white beans
1 tablespoon canola oil
1 to 2 garlic cloves, minced
2 tablespoons fresh lime juice
3 tablespoons coarsely chopped sun-dried tomatoes
Coarse salt
1. Preheat the oven to 400°F. Lightly coat a nonstick baking sheet with cooking spray or oil.
2. To make the chips, brush each tortilla with 1/2 teaspoon of the canola oil and stack the rounds on top of one another. Cut the stack in half and then into quarters; you will have 24 large triangles. Place the triangles oiled side up on the baking sheet. Sprinkle with the salt and bake for 8 to 12 minutes, or until crisp.
3. To make the dip, drain the beans through a sieve set over a bowl, reserving 1/4 cup of the liquid. Place the beans, 1 tablespoon oil, garlic, lime juice, and sun-dried tomatoes in a food processor and process until the mixture resembles coarse meal. Add the reserved bean liquid and process into a smooth paste. (If the mixture is too thick, add water until the desired consistency is reached.) Taste for seasoning and add salt, if desired.
4. Transfer to a serving bowl and serve with the chips.
Note: Make this dip the night before a party, if possible. Flavors will improve if left to chill overnight.
Yield: 11/2 cups dip, 24 large chips; Serving: 1 tablespoon dip and 1 chip
Calories: 45; Protein: 1.3 g; Carbohydrate: 6.5 g; Fiber: 1.2 g; Sodium: 75 mg; Fat: 1.7 g (Sat: 0.13 g, Mono: 0.88 g, Poly: 0.58 g, Trans: 0 g); Cholesterol: 0 mg
Fruit ’n’ Spicy Nut Trail Mix (FAST FIX)
Buying roasted soy nuts and sunflower seeds helps save some time. The dried corn adds a nice bit of sweetness and crunch to this mix. Look for it at health food stores, which have a large selection of fruits and vegetables that are dried without sugar.
Spicy Nuts
1/2 cup raw cashews
1/2 cup raw whole almonds with skin
11/2 teaspoons canola or olive oil
1 teaspoon chili powder
1/2 teaspoon coarse salt
1/2 teaspoon dried oregano
1/2 teaspoon paprika
1/4 teaspoon onion powder
1/4 teaspoon freshly ground black pepper
Trail Mix
1 cup salted roasted soy nuts
1/4 cup salted roasted sunflower seeds
1 cup coarsely chopped unsweetened dried apricots
1 cup unsweetened dried apple slices, chopped
1/2 cup dried corn (such as Just Corn)
1. Preheat the oven to 375°F.
2. To make the spicy nuts, combine all the ingredients for the nuts in a small bowl and toss until blended. Place the coated nuts on a small nonstick baking sheet and bake for 7 to 10 minutes, or until roasted, turning the nuts once about halfway through.
3. To make the trail mix, transfer the spicy nuts when cool to a medium bowl and add the remaining ingredients. Stir to combine. Store the trail mix in an airtight container at room temperature.
Yield: 41/2 cups; Serving: 1/4 cup
Calories: 117; Protein: 4.0 g; Carbohydrate: 15 g; Fiber: 1.7 g; Sodium: 122 mg; Fat: 5.4 g (Sat: 0.7 g, Mono: 1.33 g, Poly: 0.52 g, Trans: 0 g); Cholesterol: 0 mg
Blackberry-Banana Smoothie (FAST FIX)
The flavors for a fruit smoothie are nearly limitless. But naturally sweet blackberries and bananas—a great thickener for smoothies—are a delicious match. Try raspberries, blueberries, or strawberries in place of the blackberries.
2 cups frozen unsweetened blackberries (about 8 ounces)
1 large banana, peeled and cut into 4 sections
1 cup vanilla soy milk (such as Eden Soy)
1/2 cup apple juice
1/2 cup soft silken reduced-fat tofu (such as Mori-Nu Lite)
Place all the ingredients in a blender or food processor and process until smooth. Pour into chilled glasses and serve.
Note: Leftovers will keep in the refrigerator for up to 24 hours. Be sure to use silken-style tofu. Water-packed tofu is too firm in texture to make a smooth blend.
Yield: 21/2 cups (3 servings); Serving: 3/4 cup
Calories: 185; Protein: 5.9 g; Carbohydrate: 38 g; Fiber: 6.4 g; Sodium: 2 mg; Fat: 1.8 g (Sat: 0.07 g, Mono: 0.09 g, Poly: 0.43 g, Trans: 0 g); Cholesterol: 0 mg
General: This liquid refreshment has more fiber than most breakfast cereals and small amounts of many other nutrients, everything from vitamin E to calcium to phosphorus.
Strawberry-Almond Shake (FAST FIX)
If the thick texture of a smoothie isn’t to your liking, this blended drink has a smooth, frothy texture similar to that of a milk shake. Vary the fruit and add ingredients like wheat germ and bran to give the shake more fiber.
1 cup frozen unsweetened strawberries
1 cup plain soy milk
2 tablespoons sliced almonds
1 tablespoon ground flaxseed
1/4 teaspoon finely grated orange zest
3 ice cubes
Dash of almond extract
2 fresh strawberries (optional)
1. Place the frozen strawberries, soy milk, almonds, flaxseed, orange zest, ice cubes, and almond extract in a blender. Blend until smooth.
2. Pour into two glasses. Garnish each with a fresh strawberry, if desired.
Yield: 2 servings; Serving: about 3/4 cup
Calories: 131; Protein: 5.9 g; Carbohydrate: 13.3 g; Fiber: 3.3 g; Sodium: 41 mg: Fat: 6.8 g (Sat: 0.3, Mono: 2.4, Poly: 1.3 g, Trans: 0 g); Cholesterol 0 mg
Mango Energy Blitz (FAST FIX)
With a small amount of caffeine from the brewed tea, and the natural energy from carrot juice and three kinds of fruits, this sweet drink can give a nutritious jump-start to your day. Make the tea the night before so it will be chilled and ready to go in the morning. And try freezing the banana and mango in plastic freezer bags so that you can be ready to make this delicious beverage whenever you feel your energy waning. Pure carrot juice can be found in health food stores.
1 tea bag kiwi-pear green tea (such as Republic of Tea) or Earl Grey tea
1/2 cup boiling water
1 mango, peeled and chopped (about 1 cup)
1 large banana, peeled and cut into sections
1 cup apricot nectar (such as R. W. Knudsen), chilled
1/2 cup carrot juice, chilled
1/8 teaspoon freshly grated nutmeg
1. Steep the tea bag in the boiling water for 3 minutes or according to the package directions. Remove the tea bag and refrigerate the tea until chilled.
2. Combine the mango, banana, and chilled tea in a blender or food processor and process until smooth. Add the apricot nectar, carrot juice, and nutmeg and pulse to mix. Pour into chilled glasses and serve.
Note: Leftovers will keep in the refrigerator for up to 24 hours. For a variation, consider adding 1/4 cup toasted wheat germ for an extra dose of fiber.
Yield: 4 cups; Serving: 1 cup
Calories: 98; Protein: 0.7 g; Carbohydrate: 25.2 g; Fiber: 2 g; Sodium: 27 mg; Fat: 0.2 g (Sat: 0.06 g, Mono: 0.06 g, Poly: 0.05 g, Trans: 0 g); Cholesterol: 0 mg
BREADS AND GRAINS
* * *
Apple Crunch Oatmeal
Be sure to choose a sweet red apple rather than a tart variety like Granny Smith for this cereal. To save time in the morning, you can cook the spelt or wheat berries (kernels of wheat) the night before. Spelt and wheat berries are interchangeable in recipes, as both are just different strains of wheat. Either can be found in health food stores or on the internet.
1/2 cup spelt berries or soft wheat berries
31/2 cups water
1/2 teaspoon coarse salt, plus more as needed
11/2 cups rolled oats
&nb
sp; 2 large red apples (such as McIntosh or Rome), halved and cored
1 teaspoon ground cinnamon
1/2 teaspoon pure vanilla extract
2 tablespoons thawed frozen unsweetened apple juice concentrate
4 tablespoons chopped walnuts, toasted
Brown sugar (optional)
1. Put the spelt, water, and salt in a medium saucepan. Bring to a boil, reduce the heat, and simmer for 12 to 15 minutes, or until the berries are tender-crunchy. Return the mixture to a boil. Add the oats. Reduce the heat to medium and cook, stirring continuously to prevent lumps from forming, until the oatmeal is thick and creamy, 6 to 8 minutes.
2. Grate the apples, including the skin, directly into the pan. (Alternatively, leave the apples whole and grate over a plate using a box grater.) Stir in the cinnamon, vanilla, and apple juice concentrate. Taste for seasoning and add more salt if needed. Divide the oatmeal among four serving bowls and top each with 1 tablespoon of the toasted nuts and a sprinkling of brown sugar, if desired. Serve immediately.
Note: Steel cut oats—Irish and Scottish oatmeals are made with these—can be substituted for the rolled oats; they take much longer to cook (about 40 minutes) but make a nuttier, creamier cereal. A small sprinkling of brown sugar makes a nice finish for this dish.
Yield: 41/2 cups (6 servings); Serving: 3/4 cup
Calories: 260; Protein: 8.63 g; Carbohydrate: 45 g; Fiber: 6.3 g; Sodium: 160 mg; Fat: 6.1 g (Sat: 0.76 g, Mono: 1.56 g, Poly: 2.95 g, Trans: 0 g); Cholesterol: 0 mg
Carrot–Wheat Germ Muffins
This light, moist, slightly sweet muffin is made even tastier by the addition of freshly grated carrots, golden raisins, and chopped walnuts. Leftovers freeze well in zip-top bags; take them out one by one and reheat them in the oven or microwave for fresh-baked flavor.
Nonstick cooking spray or canola oil
2 cups whole wheat flour
Eat, Drink, and Be Healthy Page 38