Recipes to reboot your diet
The accompanying recipes, starting with this honey-glazed salmon, each are designed to address a specific habit that can help you make a shift toward eating better in a way that is so simple and pleasurable that it will feel good to go there.
Honey Mustard Glazed Salmon With Endive and Green Apple Salad
3 tablespoons Dijon mustard 2 tablespoons honey
Juice of ½ a lemon
Four 6-ounce skinless salmon fillets, preferably center cut
½ teaspoon freshly ground black pepper
1 medium Belgian endive (about 1 pound)
½ large Granny Smith apple, cored About 20 fresh chives (2 tablespoons finely chopped)
2 tablespoons extra-virgin olive oil ¼ teaspoon salt
Position an oven rack in the upper third of the oven (five or six inches from the broiler); preheat to 400 F. Line a rimmed baking sheet with aluminum foil.
Whisk together the mustard, honey and a ½ teaspoon of the lemon juice in a small bowl.
Arrange the salmon fillets on the baking sheet, skin sides down, then use half the pepper to season each one. Drizzle a tablespoon of the honey mustard sauce on top of each fillet. Roast (upper rack) for 10 minutes per inch of thickness.
Increase the oven temperature to broil; broil for a minute or two, just until the fillets are lightly browned. Watch them closely to avoid overcooking.
Meanwhile, pour the remaining lemon juice into a medium bowl. Cut the endive crosswise into halfinch pieces and add to the bowl, discarding the endive’s tough ends. Toss to coat.
Cut the apple into thin wedges, then cut the wedges into half-inch pieces; add to the bowl and toss to coat.
Cut the chives into half-inch pieces, then add to the bowl along with the oil, salt and the remaining ¼ teaspoon of pepper, tossing to incorporate.
Divide the salad among individual plates, then top each portion with a salmon fillet. Serve warm or at room temperature.
Nutritional information per serving:
Calories: 490; Total Fat: 30 g; Saturated Fat: 6 g; Cholesterol: 95 mg; Sodium: 420 mg; Carbohydrates: 19 g; Dietary Fiber: 5 g; Sugars: 13 g; Protein: 36 g.
Adapted from “Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less,” by Ellie Krieger (Houghton Mifflin Harcourt, 2013).
Breakfast Smoothie Pack
This thick, milkshake-like recipe will put you on the right track for busy mornings: The idea is to fill separate containers with all the ingredients (except the milk) for an individual portion to keep in the freezer. In the morning, you just add milk and blend. The smoothies come out frothy and sweet from the ripe banana — no added sugar needed — and super-satisfying with almonds for extra protein and healthful fat, and fiber from whole fruit and oats.
A good breakfast sets the tone for the rest of the day. Shifting your eating pattern earlier while eating less at night has multiple benefits including heart health, blood sugar control and weight management.
MAKE AHEAD: The pack can be frozen for a month.
1 medium-size very ripe banana, cut into chunks
¾ cup fresh or frozen cut fruit, such as berries, pitted cherries, mango, peaches
3 tablespoons old-fashioned rolled oats
3 tablespoons sliced almonds 1¼ cups milk of choice (whole, lowfat or plant-based milk)
Combine the banana, fruit, oats and almonds in a lidded plastic container. Seal and freeze.
When ready to eat, empty the contents of the container into a blender. Add the milk and blend until smooth. (Even when well blended, the smoothie will have some texture from the oats, nuts and fruit.)
Nutritional information per serving (using 1 percent low-fat milk): 330 calories, 8 g protein, 57 g carbohydrates, 10 g fat, 1 g saturated fat, 0 mg cholesterol, 0 mg sodium, 9 g dietary fiber, 29 g sugar
Roasted Vegetable Trio
This out-of-the-ordinary trio of common ingredients is made supremely tasty with an easy sprinkle of spices.
It’s a simple way to get more vegetables into your life. Serve hot, alongside rotisserie chicken one night; topped with fried egg on another night; and at room temperature, as a snack with hummus.
MAKE AHEAD: The vegetables can be prepped and refrigerated in an airtight container for up to 4 days. 2 tablespoons extra-virgin olive oil ½ teaspoon paprika (sweet) ½ teaspoon salt
¼ teaspoon ground cumin ¼ teaspoon granulated garlic (garlic powder)
1/8 teaspoon freshly ground black pepper
4 cups cauliflower florets (one 12-ounce package) cut further as needed into 1-inch florets
3 large carrots, scrubbed well and cut on the diagonal into 1-inch-long pieces, thicker pieces halved lengthwise
1 medium red bell pepper, stemmed, seeded and cut into 2-by-1-inch pieces
Preheat the oven to 425 F. Line a rimmed baking sheet with aluminum foil if desired (for easy cleanup).
Whisk together the oil, paprika, salt, cumin, garlic and pepper in a mixing bowl. Add the vegetables and toss to coat.
Spread them out on the baking sheet; roast (middle rack) for about 20 minutes, stirring once or twice, until they are tender and browned in spots, about 20 minutes.
Nutritional information per serving: 120 calories, 3 g protein,
12 g carbohydrates, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 360 mg sodium, 4 g dietary fiber, 5 g sugar
Quick Quinoa Pilaf
This quinoa recipe takes less than 30 minutes, start to finish, and makes for a no-brainer side dish or base for a grain bowl.
Whole grains keep you fuller longer, help keep your blood sugar steady, and have more antioxidants and other nutrients than refined grains.
MAKE AHEAD: The pilaf can be refrigerated for up to 4 days, and it can be reheated or served at room temperature.
3 large scallions
1 tablespoon extra-virgin olive oil 1 cup quinoa (rinsed)
1¾ cups water
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
1/3 cup sliced almonds, toasted (see note)
Thinly slice the scallions, keeping the white/light green parts and dark-green parts separate.
Heat the oil in a medium saucepan over medium heat. Once the oil shimmers, add the white/light green sliced scallions and cook for 1 minute, stirring occasionally, until they have softened.
Add the quinoa and cook for 30 seconds, stirring, until evenly coated. Add the water and bring to a boil, then reduce the heat to low, cover and cook for 15 minutes, or until the water is absorbed. Remove from the heat and allow to sit and steam (covered) for 5 minutes, then uncover and fluff with a fork.
Stir in the salt, pepper, almonds and the sliced dark scallion greens, and serve.
NOTE: Toast the almonds in a small, dry skillet over mediumlow heat until fragrant and lightly browned. Cool before using.
Nutritional information per serving: 230 calories, 7 g protein, 26 g carbohydrates, 11 g fat, 1 g saturated fat, 0 mg cholesterol, 160 mg sodium, 4 g dietary fiber, 0 g sugar
Pasta Fagioli With Zucchini
This feel-good comfort food is powered by plant protein, chock-full of vegetables, and incorporates whole-grain pasta. Make a pot of it on a weekend to have at your fingertips in the refrigerator for busy weeknights.
MAKE AHEAD: The dish can be refrigerated for up to 4 days.
2 tablespoons extra-virgin olive oil 1 small onion, coarsely chopped 2 cloves garlic, minced
1 large or 2 medium zucchini (about 12 ounces total), quartered lengthwise and then cut into ½-inch chunks
15 ounces canned, low-sodium cannellini beans
14½ ounces canned, no-salt-added diced tomatoes and their juices
3 cups low-sodium chicken broth ½ teaspoon salt
¼ teaspoon freshly ground pepper ½ cup dried whole-wheat elbow macaroni or other similarly shaped pasta
1/3 cup freshly grated ParmigianoReggiano cheese
Heat the oil in a medium pot over medium-high heat. Once the oil shimmers, stir in the onion and cook for 2 or 3 minutes, just until softened. Add the garlic and cook for 1 minute more.
Meanwhile, coarsely chop the zucchini.
Drain and rinse the beans, then add to the pot along with the tomatoes and their juices, the broth, salt and pepper. Once the mixture begins to bubble at the edges, stir in the zucchini and pasta. Once the mixture begins to boil, reduce the heat to medium and cook for about 12 minutes, stirring occasionally, until the pasta is tender (if the pasta is thicker than elbow macaroni, it may need a few more minutes).
Serve hot, topped with the cheese.
Nutritional information per serving: 280 calories, 14 g protein, 35 g carbohydrates, 11 g fat, 3 g saturated fat, 10 mg cholesterol, 490 mg sodium, 8 g dietary fiber, 7 g sugar
Adapted from “Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less,” by Ellie Krieger (Houghton Mifflin Harcourt, 2013).