MAKES 6 CUPS (1.5 L), 6 SERVINGS
This tasty soup is incredibly easy to make. Red lentils cook very quickly. Other types of lentils may be used, but the cooking time will need to be extended to an hour. Curry paste is the secret ingredient in this dish; my favorite is Patak’s mild curry paste. It’s available at grocery stores and online.
4 cups (1 L) vegetable broth or water
1 cup (250 ml) dried red lentils
1 onion, diced
1 tablespoon (15 ml) peeled and grated fresh ginger
1 tablespoon (15 ml) minced garlic
2 cups (500 ml) stemmed and chopped kale or spinach, lightly packed
14 ounces (398 g) canned stewed or crushed tomatoes
1½ tablespoons (22 ml) mild Indian curry paste
½ teaspoon (2 ml) salt (optional)
Juice of 1 lime (optional)
Put the water, lentils, onion, ginger, and garlic in a large soup pot and bring to a boil over medium-high heat. Decrease the heat to medium-low and cook, stirring occasionally, until the lentils are soft, about 20 minutes. Add the kale, tomatoes, curry paste, and optional salt and cook, stirring occasionally, until the greens are tender, about 5 minutes. Stir in the optional lime juice just before serving.
VARIATIONS: Add other vegetables, such as cauliflower or other greens, or additional seasonings, such as ground black pepper, ground turmeric, or cayenne.
PER SERVING
calories: 147
protein: 10 g
fat: 1 g
carbohydrate: 26 g
dietary fiber: 6.6 g
calcium: 71 mg
iron: 2.9 mg
magnesium: 18 mg
potassium: 546 mg
sodium: 305 mg
zinc: 0.24 mg
thiamin: 0.14 mg
riboflavin: 0.07 mg
niacin: 0.72 mg
folate: 16 mcg
vitamin A: 299 mcg RAE
vitamin C: 26 mg
omega-6 fatty acids: 0.07 g
omega-3 fatty acids: 0.05 g
SALADS
Full-Meal Rainbow Salad
A full-meal salad is a balanced and complete meal.
One of the best ways to pull this dish together quickly is to prepare a giant salad and store it in a tightly covered glass bowl in the refrigerator.
The ingredients should keep for four or five days.
All the vegetables except those that need to be cut at the last minute should be in the salad bowl.
Keep the toppings handy and have a dressing as well as cooked beans and grains in the refrigerator.
At mealtime, assembly will take under five minutes!
MAKES 1 SERVING
LEAFY GREENS: Begin with 4 cups (1 L) or more of dark leafy greens. To make this superfast, purchase prewashed greens that require no preparation. Otherwise, use dark lettuces, arugula, thinly sliced kale, spinach, or other favorite greens.
VEGETABLES: Add 2 cups (500 ml) of colorful veggies, and include something from every color of the rainbow. For example, green sprouts and snow peas, red cherry tomatoes or red pepper slices, grated or sliced orange carrots, thinly sliced or grated purple cabbage, and white kohlrabi or cauliflower. For a flavor boost, mix in ½ cup (125 ml) chopped fresh basil, cilantro, dill, parsley, or other fresh herbs.
FRUIT: Fruit is optional, but it can be a delightful addition. Add berries; chopped apples, mangoes or pears; or sliced citrus segments (oranges, tangerines, or grapefruit).
PROTEIN SOURCES: Top your salad with two protein-rich choices. Your best bets are ½, 1 cup (125, 250 ml) cooked beans (such as chickpeas, edamame, or lentils), 2, 3 ounces (60, 90 g) tofu (baked or smoked) or tempeh, ¼, ⅓ cup (60, 85 ml) hummus or other bean-based dip, and ½, 1 ounce (15, 30 g) seeds or nuts (such as chia, hemp, pumpkin, or sunflower seeds, or almonds or walnuts).
HEALTHY STARCHES: Add ¼, ½ cup (60, 125 ml) cooked intact whole grains (such as Kamut or spelt berries, quinoa, wild rice, or barley) or ½ cup (125 ml) cooked starchy vegetable (such as steamed and cooled corn, purple potato, sweet potato, or squash cubes). Refrigerating the grain or starchy vegetable after cooking will lower the GI.
SALAD DRESSING: Use 3, 4 tablespoons (45, 60 ml) of dressing from the options on pages 217 , 221 . Alternatively, use balsamic vinegar instead of a dressing.
Select a medium-sized bowl or plate to assemble your full-meal salad. If you have the basic greens and vegetable salad prepped and ready to go, simply scoop up about 6 cups (1.5 L) in total and put it in your bowl or on your plate. Top with protein and starch choices, optional fruit, and dressing. Enjoy!
Power Greens Salad
MAKES 6 SERVINGS
You can find prewashed, ready-to-eat salad mixes containing kale, collard greens, spinach, arugula, and other nutrient-dense greens in almost any grocery store. These make salads almost instant. Other no-work additions include cherry tomatoes, bagged shredded carrots, packaged broccoli or cauliflower florets, snap peas, or snow peas. Serve the salad with your favorite dressing (see pages 217 , 221 ).
9, 10 ounces (270, 300 g) packaged, prewashed power greens (including baby kale, spinach, arugula, and other dark leafy greens)
1, 2 cups (250, 500 ml) sliced or chopped vegetables
1 cup (250 ml) berries or other chopped fruit
2½ ounces (75 g) microgreens or sprouts
Put the power greens in a large bowl. Top with the vegetables, berries, and microgreens. Stored in a sealed container (without dressing) in the refrigerator, the salad will keep for about 5 days.
VARIATION: Sprinkle with Omega-3-Rich Seed Mix ( page 197 ), ground flaxseeds, or hemp seeds just before serving.
PER SERVING WITHOUT
DRESSING (greens, 1 cup/250 ml mixed-color bell peppers, blueberries, microgreens):
calories: 88
protein: 5 g
fat: g
carbohydrate: 19 g
dietary fiber: 4 g
calcium: 87 mg
iron: 2 mg
magnesium: mg
potassium: 445 mg
sodium: 48 mg
zinc: 0.7 mg
thiamin: 0.16 mg
riboflavin: 0.15 mg
niacin: 2.15 mg
folate: 120 mcg
vitamin A: 280 mcg RAE
vitamin C: 74 mg
omega-6 fatty acids: 0.19 g
omega-3 fatty acids: 0.14 g
Cauliflower and Red Quinoa Salad
Raisins, curry paste, cauliflower florets, and red quinoa join forces in this delicious and colorful salad. For an attractive presentation and wholesome finish, garnish the salad with a sprinkle of slivered almonds or chia seeds.
MAKES 4 CUPS (1 L), 4 SERVINGS
3 cups (750 ml) small cauliflower florets
1 cup (250 ml) cooked red quinoa
1 large red bell pepper, diced
1 cup (250 ml) chopped fresh parsley or cilantro, lightly packed
¼ cup (60 ml) raisins, soaked in hot water for 30 minutes, then drained
2 tablespoons (30 ml) mild Indian curry paste (such as Patak’s)
3 tablespoons (45 ml) lemon or lime juice
Steam the cauliflower for 5 minutes. Transfer to a medium bowl and add the quinoa, bell pepper, parsley, and raisins.
Put the curry paste in a small bowl. Add the lemon juice and stir until well combined. Add to the quinoa mixture and gently stir with a fork until evenly distributed. Stored in a sealed container in the refrigerator, leftover salad will keep for 4 days.
VARIATIONS: Use black or white quinoa instead of red. For even more flavor, add ¼ teaspoon (1 ml) ground turmeric and 1 teaspoon (5 ml) ground coriander along with the curry paste, and/or replace one-third of the parsley with chopped fresh mint or basil. To turn this salad into a main dish, add 1½ cups (375 ml) cooked or canned chickpeas, drained and rinsed.
PER SERVING
calories: 129
protein: 5 g
fat: 3 g
carbohydrate: 26 g
dietary fiber: 8 g
calcium: 55 mg
iron: 3 mg
magnesium: 47 mg
potassium: 477 mg
sodium: 184 mg
zinc: 1.1 mg
thiamin: 0.1 mg
riboflavin: 0.2 mg
niacin: 1 mg
folate: 83 mcg
vitamin A: 94 mcg RAE
vitamin C: 98 mg
omega-6 fatty acids: 0.16 g
omega-3 fatty acids: 0.19 g
Chickpea Salad in Endive or Radicchio Cups
MAKES ABOUT 2 CUPS (500 ML), 3 SERVINGS
This chickpea mixture is reminiscent of tuna salad. It’s stuffed into cup-shaped endive or radicchio leaves. For a beautiful finish, decorate the tops with fresh herbs or a few sprouts. This makes a fun appetizer for company.
9, 12 endive or radicchio cups
1½ cups (375 ml) cooked or canned chickpeas, drained and rinsed
1 large dill pickle, diced
1 / 3 cup (85 ml) finely diced celery
¼ cup (60 ml) minced red onion
2 tablespoons (30 ml) raw sunflower seeds
1 tablespoon (15 ml) chopped fresh parsley
1 tablespoon (15 ml) chopped fresh dill, or 1 teaspoon dried dill weed
3 tablespoons (45 ml) tahini
2 tablespoons (30 ml) lemon juice or apple cider vinegar
2 teaspoons (10 ml) Dijon mustard
1 teaspoon (5 ml) tamari
¼, ½ teaspoon (1, 2 ml) kelp powder (optional)
1 tablespoon (15 ml) nutritional yeast flakes
Ground black pepper
Prepare the endive or radicchio cups by trimming, separating, washing, and drying the leaves. Select medium-sized leaves for this dish and reserve the remaining leaves to add to salads. Refrigerate until you’re ready to fill the cups.
Put the chickpeas in a medium bowl and mash. Stir in the pickle, celery, onion, sunflower seeds, parsley, and dill. Put the tahini, lemon juice, mustard, tamari, optional kelp powder, and nutritional yeast in a small bowl and stir to combine. Season with pepper to taste. Add to the chickpea mixture and stir until well combined. Cover and refrigerate until serving time. Spoon into the lettuce cups just before serving.
VARIATIONS: For a hearty meal, roll the chickpea salad in a wrap (such as a raw or Ezekiel tortilla) or spread it on heavy pumpernickel bread for an open-faced sandwich. The chickpea salad also works nicely as a protein option on a Full-Meal Rainbow Salad ( page 209 ).
PER SERVING
calories: 295
protein: 11 g
fat: 12 g
carbohydrate: 36 g
dietary fiber: 7.7 g
calcium: 91 mg
iron: 3 mg
magnesium: 59 mg
potassium: 482 mg
sodium: 530 mg
zinc: 2.2 mg
thiamin: 0.3 mg
riboflavin: 0.09 mg
niacin: 2.7 mg
folate: 121 mcg
vitamin A: 13 mcg RAE
vitamin C: 15 mg
omega-6 fatty acids: 4 g
omega-3 fatty acids: 0.09 g
Carrot-Raisin Salad
This classic duo is dressed with a delicious peanut sauce. The combination of flavors works remarkably well. For a lovely finish, garnish with chopped peanuts.
MAKES 4 SERVINGS
2 tablespoons (30 ml) organic peanut butter
2 tablespoons (30 ml) lemon or lime juice or apple cider vinegar
1 tablespoon (15 ml) water
1 tablespoon (15 ml) peeled and grated fresh ginger (optional)
1 teaspoon (5 ml) tamari
Pinch crushed red pepper flakes
2 cups (500 ml) grated carrots, packed
½ cup (125 ml) chopped fresh cilantro or parsley, lightly packed
⅓ cup (85 ml) raisins
Put the peanut butter, lemon juice, water, optional ginger, tamari, and red pepper flakes in a small bowl and stir until well combined. Put the carrots, cilantro, and raisins in a medium bowl and toss until well combined. Add the peanut sauce and stir until evenly distributed. Serve immediately or cover and refrigerate until serving time.
TIP: If your peanut butter is very thick, add a little extra water to the dressing, 1 teaspoon at a time, until the desired consistency is achieved.
PER SERVING
calories: 117
protein: 3 g
fat: 4 g
carbohydrate: 18 g
dietary fiber: 2.8 g
calcium: 36 mg
iron: 1 mg
magnesium: 0.14 mg
potassium: 323 mg
sodium: 157 mg
zinc: 0.25 mg
thiamin: 0.06 mg
riboflavin: 0.06 mg
niacin: 1 mg
folate: 23 mcg
vitamin A: 494 mcg RAE
vitamin C: 14 mg
omega-6 fatty acids: 0.08 g
omega-3 fatty acids: 0 g
Whole-Food Caesar Salad
MAKES 8 SERVINGS
Caesar salad is traditionally made with oil, eggs, and Parmesan cheese, and topped with fried croutons. This recipe is full of flavor but free of those unhealthy ingredients. Croutons are replaced with crispy baked tempeh or tofu, and although romaine lettuce is typically the only green used, this version includes kale for both nutrition and visual appeal.
1 head romaine lettuce, torn into bite-sized pieces
3 cups (750 ml) stemmed and finely chopped or thinly sliced kale, packed
1 cup (250 ml) Caesar Salad Dressing ( page 217 )
½ cup (125 ml) Nut Parmesan ( page 216 )
8 ounces (240 g) Tempeh or Tofu Croutons ( page 215 )