PAN-ROASTED HALIBUT WITH MUSHROOMS AND LEEKS

SERVES 4

The smooth, buttery texture of halibut is complemented by the delicate flavor of the leek and the earthy flavor of the mushrooms. This dish is relatively quick to make, ideal for a weeknight dinner and fancy enough to serve to guests.

INGREDIENTS
2 tbsp/30 g unsalted butter

4 cups/300 g crimini mushrooms, sliced

2 large leeks, white and light green parts only, thinly sliced

sea salt and pepper

4 skinless halibut fillets (about 4 oz/115 g each)

5 sprigs fresh thyme

1 tbsp/2 g fresh flat-leaf parsley (garnish)

COOKING INSTRUCTIONS

Heat a large skillet with a lid over medium heat. Melt the butter and add the mushrooms and leeks. Season with salt and pepper. Cook carefully until leeks and mushrooms are softened but not browned. Generously season the halibut with salt and pepper and nestle the fish among the vegetables in the skillet. Add the thyme. Cover tightly. Cook gently until the fish is just cooked through, about 7 minutes. Discard thyme sprigs. Serve the fish with mushrooms and leeks, topped with fresh parsley.

Baoffee Cheesecake

PANFRIED HALIBUT WITH AVOCADO SALSA

SERVES 4

Incredibly quick to make, this is one of my favorite meals to enjoy after a day at the beach. The avocado salsa is so refreshing.

INGREDIENTS

FOR THE AVOCADO SALSA:

2 scallions, chopped

1 small jalapeño, minced

¼ cup/40 g cherry tomatoes, halved

¼ cup/10 g cilantro, chopped

3 cloves garlic, minced

¼ tsp sea salt

¼ tsp pepper

⅛ tsp cumin

3 tbsp/45 ml fresh lemon juice

2 avocados, peeled and chopped

2 tbsp/30 g butter

sea salt and pepper

4 halibut filets, 4 oz/115 g each

COOKING INSTRUCTIONS

In a medium bowl, combine scallions, jalapeño, cherry tomatoes, cilantro, garlic, salt, pepper, cumin and lemon juice. Fold in avocados, taking care not to smash. Heat a large frying pan over medium-low heat. Add butter. Generously salt and pepper the halibut. Once the butter is warm, cook the halibut until lightly browned, about 5 minutes. Flip and cook until the fish is cooked through, opaque and flakes easily, about 3 minutes. Top with avocado salsa and serve.

SUN-DRIED TOMATO AND MUSHROOM LAMB BURGERS

SERVES 6  

When it comes to burgers, most people think of beef. Lamb offers cooks a more complex and sophisticated flavor to work with. The sweet and savory sun-dried tomatoes and earthy mushrooms harmonize perfectly with the rich lamb. My favorite way to enjoy burgers is on top of grilled portobello mushrooms.

 

 

 

INGREDIENTS

½ cup/80 g sun-dried tomatoes, chopped

½ cup/40 g dried porcini mushrooms, chopped

2 lbs/900 g ground lamb

2 pieces bacon, chopped

4 cloves garlic, minced

½ onion, grated

1 tsp/3 g chili powder

2 tsp/10 g sea salt

½ tsp pepper

½ cup/20 g fresh parsley

¼ cup/5 g fresh basil

1 jalapeño, minced

1 egg, lightly beaten

FOR THE PORTOBELLO MUSHROOMS:

6 portobello mushrooms, stemmed

sea salt and pepper

2 tbsp/30 g butter, melted

COOKING INSTRUCTIONS

Rehydrate sun-dried tomatoes by placing them in a bowl and covering them with warm water. Let them soak at room temperature for at least 45 minutes or until they feel flexible. Rehydrate dried mushrooms by placing them in a bowl and covering them with warm water for 30 to 45 minutes.

Preheat a grill over medium-high heat. Combine the sun-dried tomatoes, mushrooms, lamb, bacon, garlic, onion, chili powder, salt, pepper, parsley, basil, jalapeño and egg. Mix gently. Form into 6 patties. Remove the stems from the portobello mushrooms. Generously salt and pepper them and liberally brush with melted butter. Grill burgers for about 4 minutes a side for medium burgers. Cook portobello mushrooms for 5 minutes per side or until heated through and tender. Top each portobello mushroom with a burger and serve.

CHINESE FIVE-SPICE PLUM PORK RIBS

 

 SERVES 4

While no one knows its exact origins, some believe that the Chinese created five-spice powder to encompass all of the five flavors: sour, bitter, sweet, pungent and salty. These five elements combined create a powerful flavor. The five-spice brings a unique flavor to this dish. Remember when using it, a little goes a long way!

 



INGREDIENTS

2 tbsp/40 g raw honey

⅓ cup/80 ml fresh orange juice

1 tsp/2 g Chinese five-spice powder

1 tsp/5 g fresh ginger, minced

1 serrano pepper, minced

3 cloves garlic, minced

1 tsp/5 g sea salt

2 lbs/900 g pork spare ribs, cut into 4 slabs

1 lb/455 g plums, pitted and halved or, if very large, quartered

COOKING INSTRUCTIONS

  Preheat the oven to 300°F/150°C. In a small bowl, mix all the ingredients except ribs and plums until well combined. Place ribs meat-side down in an oven-safe pan with a lid, such as a Dutch oven. Pour sauce over the ribs and make sure they are well coated. Arrange the cut plums around the ribs. Cover and bake for 2 hours. Halfway through remove the lid and baste the pork.

Increase the oven to 375°F/190°C. Remove the cover and flip the pork so the meat is facing up. Bake for an additional 15 to 20 minutes or until ribs are browned. Place ribs on a plate with some plums and drizzle with sauce.

JAMAICAN JERK PORK CHOPS

SERVES 4

When I started the Paleo diet, one of my closest friends brought me some jerk seasoning from Jamaica. I read the ingredients and noticed a few questionable items, so I decided to make my own. This is what I came up with!

INGREDIENTS

2 scallions, chopped

2 cloves garlic, minced

1 tbsp/8 g fresh ginger, peeled and grated

1 serrano chili pepper, seeded and minced

1 tbsp/20 g raw honey

1 tbsp/6 g allspice

1 tbsp/2 g dried thyme

1 tsp/8 g ground cinnamon

1 tsp/3 g ground nutmeg

¼ tsp cayenne pepper

1 tsp/5 g sea salt

1 tsp/5 g pepper

juice of 1 lime

juice of 1 orange

2 tbsp/30 ml coconut vinegar

2 tbsp/15 g coconut aminos

¼ cup/60 ml extra-virgin olive oil

2 tbsp/30 ml coconut oil

4 pork chops, bone in

COOKING INSTRUCTIONS

Combine all of the ingredients in a bowl except the coconut oil and pork. Make sure it is all mixed well. Place pork chops in a shallow bowl and pour marinade over the chops. Cover and marinate for at least 1 hour, up to overnight.

Heat the coconut oil in a large skillet over medium heat. When it has melted, remove the pork chops from the marinade and place in the skillet, making sure they are not crowding each other. If your skillet is not large enough, you may need to do this in batches. Cook 3–4 minutes per side; the length will depend on the thickness of your chops. Flip over as soon as one side is well browned.

SLOW-COOKER CHOCOLATE CHICKEN MOLE

SERVES 6

I have been perfecting the recipe for a slow-cooker chicken mole for several years. I think I finally got it right! The dark chocolate adds richness and complexity, while the peppers add a smoky flavor and the tomatoes brighten up the dish.

 

INGREDIENTS

2 lbs/900 g chicken pieces (breasts and legs work well), bone in, skins removed

salt and pepper

2 tbsp/30 g ghee

1 medium onion, chopped

4 cloves garlic, crushed or minced

6–7 whole tomatoes, peeled, seeded and chopped

5 dried New Mexico chili peppers, rehydrated and chopped

¼ cup/60 g almond butter

2 ½ oz/70 g dark chocolate (70% or above)

1 tsp/5 g sea salt

1 tsp/3 g cumin

½ tsp ground cinnamon

½ tsp guajillo chili powder

avocado, cilantro and jalapeño, all chopped (garnish)

 

COOKING INSTRUCTIONS

Generously salt and pepper the chicken. Place a pan over medium heat and add ghee. Once the ghee has warmed, add the chicken and brown on all sides. This may need to be done in batches. Move chicken to the slow cooker.

Add onion to the same pan and sauté until translucent. Add garlic and sauté for 1 to 2 minutes, until fragrant. Transfer onion and garlic to slow cooker. Add the tomatoes, chili peppers, almond butter, dark chocolate, salt and spices (cumin, cinnamon, chili powder) to the slow cooker. Cook on low for 4 to 6 hours or until chicken is tender and pulls apart easily. If you are home when making this dish, lift the lid once and give a stir to make sure all the ingredients are well combined. Remove chicken bones. Top mole with avocado, cilantro and jalapeño and serve!

Osso Buco

SERVES 6

There are many reasons to love osso buco, one being the delectable marrow in the center that adds a delicious richness to the sauce. What makes this dish for me, though, is the gremolata, a garnish typically made from chopped parsley, garlic and lemon zest. I love how the fresh flavors of the herbs brighten up a luscious meal.

Traditionally this dish is made with veal, but if you don’t have access to humanely raised veal, then beef shanks will work, too!

 

 

 

INGREDIENTS

FOR THE GREMOLATA:

1 cup/40 g fresh flat-leaf parsley

2 tbsp/20 g pine nuts

2 small cloves garlic or 1 large clove

zest of 1 lemon

1 tbsp/15 ml fresh lemon juice

2 tbsp/30 ml extra-virgin olive oil

¼ tsp sea salt

¼ tsp pepper

2 lbs/900 g veal shanks or beef shanks

sea salt and pepper

3 tbsp/43 g ghee

1 large onion, chopped

4 cloves garlic, crushed

2 carrots, peeled and chopped

2 ribs celery, chopped

2 tbsp/30 ml tomato paste (preferably from a jar)

½ cup/120 ml white wine

1 cup/235 ml Beef Broth

COOKING INSTRUCTIONS

To make the gremolata, combine all of the ingredients (parsley, pine nuts, garlic, lemon zest, lemon juice, olive oil) in a food processor and pulse until well combined but still chunky. Adjust salt and pepper to taste. Set aside.

Generously season the veal with salt and pepper. Melt the ghee in a heavy-bottomed pan or a Dutch oven over medium heat. Add the shanks and cook until browned on all sides. Set veal aside and add onion to the pan. Cook until onions are tender, about 10 minutes. Add garlic, carrots and celery and cook until fragrant, about 5 minutes. Add the tomato paste, then add wine and use a wooden spoon to scrape up any brown bits from the bottom of the pan. Add the shanks back to the pan, along with the beef broth. Cover and simmer over low heat for 1½ hours or until meat is tender, occasionally basting the shanks. To serve, arrange the shanks on dinner plates, spoon a generous amount of sauce from the pan over them, and sprinkle them with gremolata.

Simple Shrimp Ceviche

This recipe is always a hit at parties, and it is fantastic for an outdoor barbecue. For the best flavor, prepare the ceviche a couple of hours ahead and let it marinate in the citrus

PREP TIME

40 minutes

COOKING TIME

-

YIELD

4 cups

Ingredients

1 lb cooked, peeled, and deveined wild shrimp (cooled)

1/4 red bell pepper, finely diced

1/4 orange or yellow bell pepper, finely diced

1/2 jalapeño pepper, finely diced (seeds and white ribs removed)

1/4 cup diced raw jicama

1/4 cup diced cucumber (skin-on)

1 tablespoon shallot, finely diced

2 tablespoons cilantro, chopped

2 tablespoons extra-virgin olive oil

Juice of 1 lime

Juice of 1 lemon

2 cups of sliced cucumber,
for dipping

CHANGE IT UP

Add 1 ripe, diced avocado right before serving.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Chop the cooked, cooled shrimp into 1/4-1/2-inch pieces. Combine red bell pepper, orange/yellow bell pepper, jalapeño, jicama, cucumber, shallot, cilantro, olive oil, lime juice, and lemon juice in a large mixing bowl.

Chill the mixture in the refrigerator for 30 minutes before serving with cucumber slices.

Grandma Barbara’s Stuffed Mushrooms

My grandma used to make a big spread of appetizers every holiday, and I always requested her stuffed mushrooms. The original recipe calls for breadcrumbs, so this is an adaptation, but don’t worry—the tops of these get crispy even without the grains.

PREP TIME

20 minutes

COOKING TIME

30 minutes

YIELD

3-4 entree-sized portions / 12 mushrooms
 



 Ingredients

1 dozen baby Portobello

   mushroom caps, cleaned

1 tablespoon bacon fat

  (or other cooking fat)

1/4 cup bell pepper, minced

1/4 cup yellow onion, minced

1 lb ground pork sausage (use ground pork plus Italian Sausage blend)

2 cups spinach, finely chopped or processed

1 clove garlic, grated

CHANGE IT UP

 Substitute ground turkey for the pork. Stuff 4 large Portobello caps instead of 12 baby mushrooms. 

NIGHTSHADE FREE?

Leave out the bell peppers.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 450^°F.

Place the mushrooms on a baking sheet with the “cup” side facing down, and bake for 10 minutes or just enough to allow some of the moisture to release from the mushrooms. Do this before or while you prepare the filling mixture.

In a large skillet over medium heat, melt the bacon fat, and place the bell peppers and yellow onions in the pan, sautéing until the onions are clear and soft. Add the sausage to the pan, and cook it until little or no pink meat remains (approximately 5 minutes), stirring occasionally to break up any large chunks of meat.

Add the spinach and garlic, and combine together in the pan. Spoon the mixture into each of the mushroom caps, and place them back onto the baking sheet.

Bake for approximately 20 minutes or until golden brown on top.

Spaghetti Squash Bolognese

A traditional meat sauce, Bolognese is usually made with heavy cream and a variety of meats. To keep this one dairy-free, I use coconut milk instead of cream.

PREP TIME

15 minutes

COOKING TIME

60 minutes

YIELD

3-4 servings

 

Ingredients

1 spaghetti squash

Sea salt & black pepper to taste

2 tablespoons bacon fat
   or grass-fed butter

1 onion, finely diced

1 carrot, finely diced

1 stalk of celery, finely diced

1 clove of garlic, grated or
   finely diced

1/2 lb ground veal or beef

1/2 lb ground pork

4 slices bacon, chopped

1/2 cup full-fat coconut milk

3 ounces (1/2 small can) tomato paste

1/2 cup dry white wine (optional)

Sea salt and black pepper to taste

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 375^°F.

Slice the spaghetti squash in half lengthwise so that two shallow halves remain. Scoop out the seeds and inner portion of the squash, and then sprinkle with sea salt and black pepper. Place both halves face down on a baking sheet. Roast for 35-45 minutes—until the flesh of the squash becomes translucent in color and the skin begins to soften and easily separate from the “noodles” that make up the inside.

Allow the squash to cool enough so that you can handle it, and then scoop the flesh out from the inside of the skin into a large serving bowl. Set aside until the sauce is finished.

While the squash bakes: In a large skillet over medium-high heat, melt the bacon fat or butter, and sauté the onions, carrots, and celery until they become translucent. Add the garlic and cook for an additional minute.

Add the ground veal, pork, and bacon, and cook until browned through. Once the meat is done, add the coconut milk, tomato paste, and white wine (optional), and simmer over medium-low heat for 20-30 minutes or until the sauce is well combined and any alcohol is cooked out (if you added it).

Add sea salt and black pepper to taste before removing the sauce from the heat.

Serve over the roasted spaghetti squash.

Citrus Macadamia Nut Sole

Growing up, my mom used to make nut-topped fish nearly every week. Her recipe would change from time to time, but the basics always included butter and some kind of light or white fish. Try this with flounder or halibut if you prefer.

PREP TIME

10 minutes

COOKING TIME

15 minutes

YIELD

3-4 servings 





Ingredients

1/4 cup macadamia nuts, chopped

Zest of one orange

1 lb lemon sole, or other white fish

Sea salt and black pepper to taste

2 tablespoons butter or coconut oil

CHANGE IT UP

Use another type of nut if you prefer, and try it with lemon or lime zest instead of orange.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven on a low broil setting.

In a small mixing bowl, combine the macadamia nuts and orange zest. Set aside.

Place the lemon sole on a baking sheet, season with sea salt and black pepper to taste, then top evenly with the butter or coconut oil and nut/zest topping.

Place the fish in the broiler and cook approximately 10 minutes or until opaque white all the way through.

Quick & Easy Salmon Cakes

If you’re looking to dress-up the wild canned salmon you’ve been buying, this is the recipe for you! It’s quick and easy, and it can be made mostly from the ingredients you tend to have on-hand.

PREP TIME

10 minutes

COOKING TIME

20 minutes

YIELD

4 patties

 

 Ingredients

2 6-ounce cans of wild salmon, drained

2 eggs, beaten

3 tablespoons minced shallots

1-2 cloves garlic, minced or grated

2 tablespoons green onions
 scallions), minced
1 teaspoon Savory Spice Blend 

2 teaspoons gluten-free mustard (optional)

1-2 teaspoons coconut flour
(optional)

1/4 cup coconut oil or butter

 FODMAP FREE?

Leave out the shallots, garlic, and green onions—season with extra fresh herbs.

Do not use the coconut flour or coconut oil.

CHANGE IT UP

Change the seasonings for a new taste experience—try the Curry Spice Blend instead of Savory.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Combine the salmon, eggs, shallots, garlic, green onions, Savory Spice Blend, and mustard (optional) in a small mixing bowl. If the consistency is runny, sift the coconut flour over the mixture, and combine well.

In a large pan over medium heat, melt enough coconut oil to create a layer about 1/4-inch thick. Form the salmon mixture into 4 equally sized patties, and place them in the pan, all at once or 2 at a time. Allow the patties to brown on one side before flipping, and cook all the way through.

Serve warm or cold as leftovers.

Sweet Potato Pancakes

Enjoy these pancakes for breakfast or use them as a bun for any burger! They can be made ahead of time and reheated to use within a few days. For a lower-carb option, make them with shredded carrots instead of sweet potatoes.

PREP TIME

15 minutes

COOKING TIME

20 minutes

YIELD

4-5 large pancakes 

 Ingredients

3 eggs

2 teaspoons coconut flour

1/2 teaspoon cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon sea salt

2 cups shredded sweet potatoes (using a food processor with a shredding disc is ideal, or shred them by hand) 

Coconut oil for pan frying (amount will vary)

 CHANGE IT UP

Replace the cinnamon and ginger with 1/4 teaspoon of rosemary.

NUTS

EGGS

NIGHTSHADES

FODMAPS

In a medium-sized mixing bowl, beat the eggs with the coconut flour, cinnamon, ground ginger, and sea salt. Mix in the shredded sweet potatoes until well combined.

Add about 1/8 inch of coconut oil to a large skillet over medium-low heat. Spoon the mixture into the skillet in “cakes” that are 4-6 inches in diameter, and cook approximately 2-3 minutes per side until they hold together, flipping once as you would a regular pancake.

 

Buffalo Chicken Lettuce Wraps

Lettuce wraps are one of my favorite ways to take whatever random protein I have in the refrigerator and turn it into something delicious and handheld. The crunch and freshness of lettuce wrapped around this spicy chicken is a fun change of pace from Buffalo wings.

PREP TIME

10 minutes

COOKING TIME

5-10 minutes

YIELD

2 large
or 4 small servings

Ingredients 

1 lb boneless, skinless chicken thighs

2 teaspoons chipotle powder 

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

Sea salt and black pepper to taste

2 tablespoons coconut oil

1 head of butter lettuce

1 avocado, sliced

1/2 cup cherry or grape tomatoes, halved

2 tablespoons chopped green onions

NIGHTSHADE FREE?

Toss the chicken in the spices with just garlic and onion powder, omitting the chipotle powder and tomatoes.

FODMAP FREE?

Omit the garlic, onion powder, avocado, and green onions; garnish with cilantro instead.

CHANGE IT UP

Have a favorite hot sauce? Substitute 1 tablespoon in place of the chipotle powder, garlic powder, and onion powder.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Slice the chicken thighs into 1/4-inch strips. Toss the chicken in a mixing bowl with the chipotle powder, garlic powder, onion powder, sea salt, and black pepper.

In a skillet over medium heat, melt the coconut oil, and then place the chicken thighs in the skillet. Cook for approximately 5-10 minutes, turning occasionally until the chicken is white all the way through.

Serve in lettuce cups, and top with sliced avocado, halved cherry or grape tomatoes, and chopped green onions.

Roasted Leg of Lamb With Basil & Mint Pesto

Mustard Glazed Chicken Thighs

Honey mustard is easily recreated without any sweetener when it’s made with healthy fats like butter or coconut oil. Use whichever you like best, or try mixing the two.

PREP TIME

5 minutes

COOKING TIME

45 minutes

YIELD

12 chicken thighs
(4-6 servings)




 

Ingredients

1/4 cup melted butter  or coconut oil

2 tablespoons gluten-free mustard

Black pepper to taste

1 teaspoon Sage Salt or 1/2 teaspoon sea salt + 1/2 teaspoon dried sage   

 12 bone-in, skin-on chicken thighs

 

 

SIDE NOTE

These are fantastic
reheated in the oven or toaster-oven, and they make a delicious, mild breakfast as well.

CHANGE IT UP

Use bone-in, skin-on chicken breasts if you don’t have chicken thighs. Serve with Butternut Squash & Kumquats 

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 425^°F.

 

In a small mixing bowl, combine the melted butter, mustard, black pepper, and Sage Salt. Place the chicken thighs on a baking sheet or oven-safe dish, and brush the mixture evenly over each one.

 

Bake for 45 minutes or until a thermometer reads 165^°F when inserted into the center of one of the chicken thighs.

 

Dark Chocolate Walnut Brownies

Brownies made with cocoa powder like these tend to stay perfectly chewy, not heavy or greasy. Since about three-quarters of the cocoa butter has been removed from the powder, it is lower in fat than solid chocolate. As for what type to buy, we think Dutch cocoa, which is treated to remove its acidic component, makes for a deeper chocolate flavor in brownies.

PREP TIME: 15 MINUTES / TOTAL TIME: 1 HOUR / SERVINGS: 16








Ingredients
6 tablespoons unsalted butter
½ cup granulated sugar
½ cup light brown sugar
½ cup Dutch process cocoa powder
1 teaspoon vanilla extract
2 large eggs
½ cup all-purpose flour
1⁄3 cup chopped walnuts, toasted
16 large walnut pieces

1 HEAT the oven to 350°F. Line an 8″ × 8″ baking dish with nonstick foil or parchment paper, leaving a few inches hanging over two opposite sides, forming a “sling” to lift the brownies out.

2 MELT the butter in a medium saucepan on medium heat. Stir in the sugars and reduce the heat to low. Heat the mixture (avoid simmering), stirring often, until the sugar is partially dissolved, 2 to 3 minutes. Transfer to a medium bowl and stir in the cocoa, vanilla and ½ teaspoon salt. Beat the eggs lightly in a small bowl. Add to the cocoa mixture, stirring until just combined. Add the flour and stir until just combined. Stir in the chopped walnuts.

3 TRANSFER the batter to the prepared baking dish and place the walnut pieces on top, spacing evenly in 4 rows of 4. Bake until a wooden pick inserted in the center comes out with a few moist crumbs, 24 to 26 minutes. Cool in the baking dish 10 minutes. Lift out of the dish, transfer to a rack, and cool completely. Cut into 16 squares.

NUTRITION (per serving) 147 calories, 3 g protein, 18 g carbs, 8 g fat, 3 g saturated fat, 69 mg sodium 

Strawberry-Ricotta Crepes

Although they contain less vitamin C, raspberries can be substituted for strawberries in this recipe. Raspberries have the most fiber of all the berries—8 grams per cup.


PREP TIME: 15 MINUTES / TOTAL TIME: 1 HOUR / SERVINGS: 10










Ingredients
Juice of 1 lemon (about 3 tablespoons)
2 tablespoons granulated sugar
2 pounds strawberries, cored and finely chopped (about 4 cups)
1 cup part-skim ricotta cheese
3 ounces reduced-fat cream cheese (Neufchâtel), about 1⁄3 cup
5 tablespoons confectioners’ sugar plus extra (optional) for serving
3⁄4 cup all-purpose flour
3⁄4 cup white whole wheat flour
2 large eggs
2 cups fat-free milk
1 teaspoon vanilla extract
Zest of 2 lemons (about 4 teaspoons)

1 ADD the lemon juice, granulated sugar, and 2 cups of the strawberries to a medium saucepan and bring to a simmer on medium-high heat. Simmer, stirring frequently, until the berries are very soft and broken down and the liquid is thickened, 15 to 20 minutes. Remove from the heat, cover, and set aside.

2 COMBINE the ricotta, cream cheese, 4 tablespoons of the confectioners’ sugar, and the remaining berries in a medium bowl. Cover and refrigerate until ready to use.

3 WHISK together both flours, the remaining 1 tablespoon confectioners’ sugar, and ¼ teaspoon salt in a large bowl. Whisk the eggs in a medium bowl, add the milk and vanilla extract, and whisk to combine. Pour into the flour mixture and whisk until no lumps remain.

4 HEAT an 8″ skillet on medium heat. Spray with cooking spray and pour about ¼ cup of the batter into the skillet. Immediately tilt the skillet and swirl the batter around to coat the entire cooking surface. Cook until the bottom side is golden brown, 1 to 1½ minutes. Loosen with a spatula and flip, using the spatula and your fingers to help turn the crepe. Cook until the opposite side is golden brown, reducing the heat to medium low if the crepe browns too quickly, about 45 seconds. Transfer to a plate and cover with a kitchen towel.

5 REPEAT with the remaining batter, spraying the skillet with cooking spray each time. Stack the finished crepes, placing wax paper or parchment paper between them to prevent sticking, and keep covered with the towel.

6 SPREAD about ¼ cup of the ricotta mixture over each crepe. Loosely fold in half and fold again to form triangles. Reheat the reserved strawberry sauce on low heat, if necessary. Top each crepe with about 2 tablespoons of the sauce and garnish with the lemon zest. Sift confectioners’ sugar over the top, if using.

Crepes 101
Crepes are fun and easy to make once you get the hang of it. Tilt the skillet immediately after pouring the batter so it thinly coats the entire cooking surface; make sure the pan is hot enough so that the crepe cooks quickly and doesn’t stick (it should sizzle a little on contact); and take the crepe out of the pan as soon as both sides are light golden brown so it’s tender, not crispy.

NUTRITION (per serving: 1 crepe) 209 calories, 9 g protein, 31 g carbs, 5 g fat, 3 g saturated fat, 151 mg sodium

Shrimp and Asparagus Stir-Fry with Rice Noodles

You only need a few flavorful ingredients to create the savory-sweet orange sauce for this quick stir-fry. Light-colored miso, which can be found in natural food stores and Asian markets, tends to be sweeter and less salty than dark miso, so it works well in the delicate sauce. For the best texture, be sure to stop cooking the rice noodles when they’re still a bit chewy.

PREP TIME: 20 MINUTES / TOTAL TIME: 40 MINUTES / SERVINGS: 4








Ingredients
Zest of 1 orange (about 1 tablespoon)
Juice of 1 orange (about 1⁄3 cup)
2 tablespoons honey
1 tablespoon white or yellow miso paste
2 teaspoons reduced-sodium soy sauce
10 ounces rice noodles (pad Thai noodles)
2 teaspoons canola oil
1¼ pounds medium shrimp, shelled and deveined
3 pounds asparagus, tough ends trimmed, cut into 3″ lengths
8 scallions, white and some green, sliced (about ½ cup)
1 tablespoon peeled, chopped fresh ginger (1″ piece)
½ teaspoon red-pepper flakes

1 WHISK together the orange zest, orange juice, honey, miso, and soy sauce in a small bowl. Set aside. Bring a large pot of water to a boil on high heat and add the rice noodles. Reduce the heat to medium low and simmer until al dente, 5 to 7 minutes. Drain.

2 HEAT the oil in a large skillet on medium-high heat. Add the shrimp and cook until the outsides are golden brown and the centers are opaque, 3 to 4 minutes, stirring once or twice. Transfer to a bowl.

3 ADD the asparagus to the skillet and cook, stirring frequently, 1 to 2 minutes. Add 2⁄3 cup water and simmer until evaporated, stirring frequently, 3 to 4 minutes. Add the scallions and ginger and cook, stirring frequently, until the asparagus is crisp-tender, about 1 minute.

4 ADD the reserved orange juice mixture and simmer until slightly thickened, 2 to 3 minutes. Add the shrimp and rice noodles and cook, stirring constantly, until heated through and coated with the sauce, 1 to 2 minutes. Divide among 4 serving bowls and sprinkle with the pepper flakes to taste.

NUTRITION (per serving: 2¼ cups) 370 calories, 7 g protein, 81 g carbs, 3 g fat, 0 g saturated fat, 307 mg sodium

Seafood Paella

 Spanish chorizo is generously seasoned with paprika and other spices, so a small amount adds unique flavor to dishes like this. Look for it in specialty markets and butcher shops.


PREP TIME: 20 MINUTES / TOTAL TIME: 1 HOUR 30 MINUTES / SERVINGS: 4











Ingredients
3 ounces dried Spanish chorizo, diced 
1 pound medium shrimp, peeled, deveined, and patted dry 
½ teaspoon smoked paprika
1 large red bell pepper, chopped (about 1¼ cups)
1 medium onion, chopped (about 1 cup)
3 cloves garlic, chopped
¼ teaspoon dried oregano
1 cup short- or medium-grain white rice
½ cup plus 2 tablespoons chopped fresh flat-leaf parsley
1 can (14.5 ounces) no-salt-added diced tomatoes
1 cup frozen peas
¼ teaspoon saffron
16 littleneck clams, scrubbed and rinsed
Lemon wedges

1 HEAT a large heavy skillet or paella pan on medium heat. Add the chorizo and cook, stirring frequently, until lightly browned, about 5 minutes. Transfer to a paper towel–lined plate with a slotted spatula and press lightly with another paper towel to drain.

2 DISCARD all but 1 tablespoon of the rendered fat from the chorizo and raise the heat to medium high. Season the shrimp with the paprika, ¼ teaspoon salt, and freshly ground black pepper. Add to the skillet and cook, turning halfway through, until lightly browned and opaque in the thickest part, about 4 minutes. Transfer to a bowl and set aside.

3 ADD the bell pepper and onion to the skillet and cook, stirring occasionally, until tender and lightly browned, about 7 minutes. Add the garlic, oregano, rice, and ½ cup of the parsley and cook, stirring almost constantly, until the rice turns opaque, about 2 minutes. Add the tomatoes, peas, saffron, and 1 cup water. Bring to a simmer and reduce the heat to low. Simmer, stirring occasionally during the first 20 minutes of cooking, until the rice is cooked through, the bottom layer of rice has turned light brown and crisp in spots, and the liquid is absorbed, 24 to 28 minutes. (If the water evaporates before the rice is cooked through, add more as needed.) Stir in the chorizo and shrimp and remove from the heat.

4 FILL a large pot with about ½″ water, insert a steamer basket, cover, and bring to a boil over high heat. Reduce the heat to medium low, add the clams, and steam, covered, until the shells open, 5 to 10 minutes. Transfer the clams to a bowl as they open and discard any that do not open. Divide the paella among 4 bowls and top with the clams. Serve with the lemon wedges.

NUTRITION (per serving: 13⁄4 cups rice mixture and 4 clams) 525 calories, 42 g protein, 60 g carbs, 11 g fat, 4 g saturated fat, 680 mg sodium

 

Pork Braised in Kiwi-Coconut Sauce with White Beans

Look for curry paste in the Asian section of your supermarket (the Thai Kitchen brand is widely available). It’s a combination of spices and ingredients like lemongrass and curry leaves; try adding it to chicken broth as the base for an Asian-inspired soup.

PREP TIME: 25 MINUTES / TOTAL TIME: 1 HOUR / SERVINGS: 6










Ingredients
1 tablespoon canola oil
6 (1¼″ thick) boneless center cut pork loin chops (about 5 ounces each)
½ large red onion, chopped (about 3⁄4 cup)
1 can (14 ounces) light coconut milk
1 tablespoon green curry paste
11 kiwi, peeled and chopped (about 4 cups)
1 can (15 ounces) cannellini beans, drained and rinsed
1 can (8 ounces) pineapple chunks, drained and chopped
6 tablespoons roasted unsalted sunflower seeds
3 tablespoons thinly sliced shallots
3 tablespoons chopped cilantro

1 HEAT the oil in a large pot or Dutch oven on medium-high heat. Season the pork with ¼ teaspoon salt and freshly ground black pepper. Brown the pork in batches without moving until the bottoms are deep golden brown, 2 to 3 minutes. Turn and repeat on the opposite sides. Transfer to a plate as browned.

2 REDUCE the heat to medium low, add the onion, and cook, stirring occasionally, until softened, about 6 minutes. Add the coconut milk, curry paste, and 11⁄3 cups of the kiwi. Bring to a simmer, reduce the heat to low, cover, and cook until the kiwi is soft, about 5 minutes. Remove from the heat. Working in batches, transfer to a blender and puree (be careful when blending hot liquids).

3 RETURN the coconut mixture to the pot and bring to a simmer on medium-high heat. Add the pork and any juices accumulated on the plate. Reduce the heat to low, cover, and simmer, turning halfway through, until the pork feels firm and the center is just barely pink, 12 to 14 minutes. Let stand off the heat, uncovered, 5 minutes. Season to taste with salt and freshly ground black pepper.

4 COMBINE the beans, pineapple, sunflower seeds, shallots, 2 tablespoons of the cilantro, and the remaining kiwi in a large bowl. Divide among 6 plates. Divide the sauce evenly among the plates and top with a pork chop. Garnish with the remaining cilantro, and serve.

NUTRITION (per serving: 1 chop, ¼ cup sauce, 3⁄4 cup beans) 501 calories, 37 g protein, 45 g carbs, 20 g fat, 7 g saturated fat, 307 mg sodium

SLOW-BAKED CHICKEN LEGS WITH BARBECUE FLAVORS

 A 19-ounce (540 mL) can of diced, crushed or whole tomatoes

½ cup (125 mL) of your favorite barbecue sauce

2 tablespoons (30 mL) of red, white or cider vinegar

2 tablespoons (30 mL) of molasses

2 tablespoons (30 mL) of yellow mustard

1 tablespoon (15 mL) of ground cumin

1 tablespoon (15 mL) of chili powder

1 teaspoon (5 mL) of salt

2 cans (28 ounces/796 mL each) of red or black beans, drained and rinsed

2 red bell peppers, cut into eighths

At least 4 peeled garlic cloves, maybe a few more

6 chicken legs (or 12 thighs, or 12 drumsticks, or your custom blend)

4 green onions, thinly sliced

A handful of fresh cilantro sprigs

2 limes, cut into 8 wedges

Description:

Preheat your oven to 325°F (160°C). Turn on your convection fan if you have one. Get out your favorite heavy covered casserole dish. Make sure the chicken will fit in it in a single layer. Alternatively, use a roasting pan and cover tightly with foil when the time comes.

Splash, pour, measure and sprinkle in the tomatoes, barbecue sauce, vinegar, molasses, mustard, cumin, chili powder and salt. Stir well. Stir in the beans, red peppers and garlic cloves. Nestle in the chicken legs. Cover and put in the oven. Walk away and live a little for about 2 hours, 3 if you’re patient and like more browning. The chicken will become tender and flavorful. You’ll know it’s done when you can easily slip out the bones.

Serve and share on a festive platter, casually sprinkled with green onions and cilantro sprigs, with lime wedges tucked in at the sides.