This savory and satisfying Moroccan inspired dish hits all the nutritional and flavor high notes. Roasting lemons with high heat mimics the traditional preserved lemon flavor prevalent in Moroccan cuisine. The same high heat also caramelizes the onions, making them sweet and delicious. Turmeric, a spice common in Moroccan recipes, acts as an anti-inflammatory in the body, and helps ward off a whole host of disease. Black pepper increases the bio-availability of turmeric, so be sure to include it in your cooking. Fennel offers a bright and bracing component in this dish, and also aids in digestion.
This classic recipe originates in Russia, but people the world over now enjoy variations of both ingredient and technique. Scandinavian, Japanese, German, Brazilian, and British cultures all have a distinct riff off this recipe. Some enjoy it over rice, some with the addition of tomatoes or mustard, some with sour or heavy cream, and many prepare it with beef. The recipe below utilizes chicken, full of protein and low in saturated fat. Mushrooms contain powerful antiviral, antibacterial, and antifungal properties that help protect your liver, boost your immune system, lower inflammation and cholesterol, and stabilize blood sugar. They also contain protein, fiber, vitamins B and C, calcium, antioxidants, and minerals. Swapping heavy or sour cream out for yogurt lowers the fat in this dish without sacrificing the delicious, creamy texture. Yogurt also delivers probiotics, which help to strengthen and heal your gut. Feel free to serve this over gluten free noodles or rice as an alternative.
This hearty, healthy dish is perfect for warming up on chilly winter nights. Spicy, savory, and super satisfying, it’s ideal for a cozy night on the couch, but also fits the bill for a festive dinner party with friends. The leftovers keep and pack beautifully, making it the perfect take-to-work lunch. The cheddar lime biscuits are this soup’s perfect companion, but are also delicious in their own right. Use any leftover biscuits to make the ultimate egg and cheese breakfast sandwich the next morning.
Thanksgiving doesn’t have to be all heavy starches and fatty dishes. This recipe is packed with good for you greens and fiber rich farro, tied together with just enough dairy to make it feel like a celebration. Greens like kale, chard, and spinach are rich in folic acid, vitamin C, potassium, magnesium, and antioxidants that lower cholesterol and blood pressure, and even help to slow your absorption of carbohydrates into your bloodstream after meals, preventing that energy crash and burn, or “food coma” feeling. They also boost your immune system and help fight off those pesky colds. Make this dish as a vegetarian side for your Thanksgiving feast, and as cozy hearty recipe all winter long.
Okay, so this isn’t really an authentic Caesar salad. It does however have the same tangy, creamy, decadent feel as the original- but with a hefty nutritional boost from super food kale. If you’ve tried kale in the past and hated it, or are too nervous to try it, this salad will make you a convert. Working the kale with a little salt and olive oil gives it a more palatable texture while still keeping it raw and healthy. I’ve swapped the traditional heavy croutons for chopped almonds, which give you a similar crunch, but feel free to add the croutons back if you like. As is, this salad is a seamless way to ease into the lighter eating and cooking of spring. It would be a great accompaniment for a meal, or delicious on its own with any of the traditional Caesar salad toppings. Try grilled shrimp or chicken, or even a fried egg. The kale holds up well to the dressing, keeping well in the fridge for great leftovers.
Makes 6 servings as a side dish, or 3-4 as a main course.
Prep Time: 15 minutes
3 Bunches Kale (Try Lacinato or Dinosaur Kale)
2 tbsp Olive Oil
1 pinch Kosher Salt
1 tbsp Lemon juice
4 tbsp Low Fat Mayo
1 tbsp Dijon Mustard
2 tbsp Fresh Parsley (minced)
1 clove Garlic (minced)
1 pinch Black Pepper
1⁄2 cup Raw Almonds (roughly chopped)
Wash and dry the kale, then cut off the hard stems (usually the lower inch or two). Roll the kale into a cigar shape (like you’re doing a chiffonade of basil) and slice thinly into even strips.
In a large bowl, add the kale, olive oil, salt, and lemon juice and massage everything together for 2-3 minutes. You’ll notice the kale will become darker and more silky- that’s the goal.
In a small bowl, whisk together the mayo, mustard, parsley, garlic, avocado, and pepper. Once everything is smooth and combined, add the dressing to the kale a little at a time (you might not need all the dressing). Once your kale is nicely coated with dressing, add the chopped almonds, give everything another toss, season to taste, and serve your salad with additional chopped almonds on top if you like.
Notes: If you’re a vegetarian or a vegan, you can use Nayonaise in place of the regular mayo- it will still taste delicious!
When its chilly and gray outside, I’m always tempted to cook up rich, cozy food at every meal. When the rational, health-minded part of my brain kicks in, I reach for recipes like this one. Pasta always satisfies, and tossing it in this silky sweet potato sauce makes a deceptively rich and creamy meal. Add in a bit of chopped kale, and you’ve got yourself a seriously healthy dish, disguised as something much more decadent. And at a time of year when people are still getting sick left and right, its smart to eat immune system boosting foods like sweet potatoes and kale. Make this dish for even the most veggie-adverse eater, and I’m sure even they will be hard pressed to resist it. Its comfort food you can feel good about eating and serving. (Serves 4).
Prep time: 10 minutes Cook time: 15 minutes
1 1/2 cups cooked, mashed sweet potatoes, skin on
2 tablespoons olive oil
2 shallots, minced
4 garlic cloves, minced
1 1/2 cups almond milk (or low-fat regular milk)
3/4 cup grated parmesan cheese
1 package linguine (go for whole wheat if you want to be an overachiever)
Get out your biggest pot and fill it with water, bring it up to a roaring boil, then add a few pinches of salt. In a saucepan, heat the olive oil over medium, and add the shallots, garlic, and a pinch of salt, stirring often until softened. Next, add the mashed sweet potatoes and the milk, stirring to combine. Bring this up to a simmer, and allow it to thicken. If you like, you can use an immersion blender (or a regular blender) to smooth everything out. This is a good step to add if you’ve got picky eaters.
Cook the pasta according to the package instructions, adding the kale to the pot during the last two minutes of cooking. Before draining, reserve 1 cup of the pasta cooking water. Drain, and add the pasta and kale back to the pot.
Pour the sweet potato sauce over the pasta, add the parmesan cheese, red pepper flakes (if using), and a splash of the reserved pasta water, and toss everything together to combine. Add more pasta water as needed to get the thickness you want. Season to taste with salt and pepper, and finish the plates with a sprinkling of the parsley.