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#FEELGOODFOODPLAN @HEALTHY_ISH
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Intro We read your horoscope, and 2019 is going to be a delicious year. So let’s start it right. The Feel Good Food Plan is two weeks of fresh, fun dinner recipes, our simplest-ever lunch prep guide, and— of course—a knockout chocolate dessert that aaalmost counts as breakfast. Get everything you need here, from shopping lists to recipes to inspiration, then follow @healthy_ish on January 2nd, when we’ll kick off another year of delicious, feel-good food.
#FEELGOODFOODPLAN @HEALTHY_ISH
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Dinner Din ner Week 1 Proteins
Produce
2 5–6-oz. skin-on,
3 jalapeños, 1 red chile,
boneless salmon fillets
such as Holland or o r Fresno,
¾ lb. skinless, boneless
plus 1 optional small chile
chicken thighs
1 head of garlic
1 12-oz. 12-oz. block firm tofu
1 3" piece ginger 3 scallions
Fats/Oils Extra-virgin olive oil Neutral oil, such as grapeseed, canola, peanut, or vegetable Ghee
1 bunch parsley 1 bunch cilantro 1 shallot 3 lemons 2 limes 1 grapefruit 1 bunch broccolini 1 Belgian endive 2 small sweet potatoes 4 Persian cucumbers 1 medium head of cauliflower 1 medium fennel bulb
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Spices Kosher salt
Pantry Honey
Freshly ground black
Unseasoned rice vinegar
pepper
Toasted sesame seeds
Ground turmeric Ground coriander Ground cumin 1 tsp. mustard mustard seeds
Soy sauce Tahini ⅓ cup jasmine rice 4 oz. dried soba noodles ¾ cup whole grains,
Eggs / Dairy 2 large eggs ¾ cup whole-milk whole -milk Greek yogurt
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such as freekeh, farro, rye berries, and/or barley 1 15-oz. 15-oz. can chickpeas
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Salmon and Broccolini with Citrus-Chile Sauce Layers of bright citrus and gentle heat heat 2 servings Layers add tons of flavor without weighing down this dish.
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R E C I P E
Ingredients
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4 Tbsp. extra-virgin olive oil, divided
3 jalapeños, jalape ños, stemmed, seeded (save some of the seeds to add later if you like things spicy) 10 garlic cloves Kosher salt Finely grated zest from ¼ grapefruit 1 tsp. honey
1 bunch broccolini, cut into 1" pieces 2 5–6-oz. skin-on, boneless salmon fillets 1 Belgian endive, leaves separated and torn into large pieces 2 Tbsp. Tbsp . fresh grapefruit juice 4 tsp. unseasoned rice vinegar Toasted sesame seeds (for serving)
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Method
Finely chop jalapeños and garlic on a cutting board; sprinkle with a pinch of salt. Crush with the side of a chef’s knife until broken down into a coarse mash. (You can also purée in a food processor or mash with a mortar and pestle if you prefer.) Transfer to a small bowl and add grapefruit zest, honey, and 2 Tbsp. oil; toss to combine. Let green chile kosho sit until ready to use. Heat 1 Tbsp. oil in a medium nonstick skillet over medium-high. Add broccolini and cook, tossing occasionally, until charred in spots and crisp-tender, 5–6 minutes. Transfer to a plate.
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Heat remaining 1 Tbsp. oil in skillet over medium. Season salmon with salt and cook, skin side down, until skin is browned and crisp, 6–7 minutes. Turn and cook co ok on flesh side just until cooked through, about 1 minute. Arrange broccolini and endive on a platter; season with salt. Arrange salmon over. over. Stir grapefruit juice and vinegar into dressing. Drizzle dressing over salmon, then top with sesame seeds.
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Dinner Din ner Week 1 R E C I P E
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Feel-Better eel-Bet ter Chicken Chic ken and Rice Soup 2–4 servings Make this hearty soup more like congee or stew by cooking it for an extra 10-15 minutes.
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R E C I P E
Ingredients
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2 Tbsp. fresh fresh lemon juice 2 Tbsp. Tbsp . soy sauce
¾ lb. skinless, boneless chicken thighs ⅓
cup jasmine rice, rinsed
4 garlic cloves, thinly sliced 1 2" piece ginger, ginger, peeled, thinly sliced Kosher salt 2 small sweet potatoes, unpeeled, cut into ½"-thick rounds
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½ bunch cilantro, coarsely chopped Freshly ground black pepper
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Method
Bring chicken, rice, garlic, ginger, and 6 cups water to a boil in a large saucepan. Add a big pinch of salt. Reduce heat to medium-low, cover, and simmer, stirring occasionally, until rice has swelled and chicken is firm, 10–12 minutes. Add potatoes to pan and cook over mediumlow heat, stirring occasionally, until soup is thickened and
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potatoes and rice are tender, 15–20 minutes longer. Transfer chicken to a bowl and shred with 2 forks, then return to pot. Stir in lemon juice and soy sauce; taste soup and season with salt if needed. Divide soup among bowls. Top with cilantro and lots of black pepper. Soup (without cilantro) can be made 3 days ahead. Transfer to an airtight air tight container and chill. Reheat over mediumlow, adding water to thin as needed. D O A H E A D:
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Dinner Din ner Week 1 R E C I P E
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Sesame Noodles with Glazed Tofu The pan sauce makes these these 2 servings The noodles extra silky: the perfect complement to the crispy tofu and pickled cukes.
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Ingredients
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1 red chile (such as Holland or Fresno), seeded if
2 medium medi um Persian cucumbers, thinly sliced into rounds Kosher salt 1 ½" piece ginger, ginger, peeled, finely grated 5 Tbsp. unseasoned unseasoned rice vinegar, divided
you’re spice-averse ¼ cup low-sodium soy sauce 3 Tbsp. honey 1 12-oz. block firm tofu, drained, drained, patted dry ¼ cup neutral oil, such as grapeseed, canola, peanut, or vegetable 4 oz. dried soba noodles 2 Tbsp. tahini 3 scallions, thinly sliced on a diagonal
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Method
Toss cucumbers and a few pinches of salt in a colander. colander. Let sit s it until salt begins to draw out water from cucumbers, about 5 minutes. Massage cucumbers, gently at first to keep them from breaking, then more vigorously as they start to expel water. Drain and squeeze out excess liquid again. Return cucumbers to bowl. Add ginger and 1 Tbsp. vinegar and toss to combine. Chill until ready to use. Whisk chile, c hile, soy s oy sauce, honey, and 3 Tbsp. vinegar in a medium bowl.
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Cut tofu into 9 squareish pieces by cutting the block into thirds, then cutting each third crosswise into 3 pieces. Pat dry. Heat oil in a medium nonstick skillet over medium-high until shimmering. Cook tofu, undisturbed, until very crisp and dark brown underneath, 4–5 minutes. Carefully turn and repeat on opposite side. Holding tofu back with a spatula or slotted spoon, pour out oil into a small bowl; bowl ; discard oil. Return skillet to medium-high heat and add soy sauce mixture (reserve medium bowl; you’ll use it again). Cook, turning tofu occasionally and reducing heat to medium if needed, until
R E C I P E
Method
glaze is almost thick enough to coat a spoon, about 4 minutes. Meanwhile, cook soba noodles according to package directions; drain. Do not rinse noodles, even if the instructions tell you to—you want them to stay warm. Transfer tofu to a plate, leaving sauce in pan. Pour sauce into reserved medium bowl. Whisk in tahini and remaining 1 Tbsp. vinegar. vinegar. Add noodles and toss until coated with sauce. Divide noodles among bowls. Top with tofu, pickled cucumbers, and scallions.
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Dinner Din ner Week 1 R E C I P E
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Crispy Eggs Over Grains 2 servings Use any grains you love, and the fried shallots and garlic are great on roasted vegetables and crispy fish too.
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Ingredients
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1 tsp. mustard seeds ½ tsp. ground ground turmeric
¾ cup whole whole grains, such as freekeh, farro, rye berries, and/or barley Kosher salt 3 Tbsp. Tbsp . ghee or extra-virgin olive oil, divided 1 shallot, sliced into rings 2 garlic cloves, crushed 1 ½" piece ginger, ginger, peeled, finely grated
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2 Persian cucumbers, thinly sliced 1 Tbsp. fresh lime juice 2 large eggs Cilantro leaves and lime wedges (for serving)
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Method
Cook grains in a small pot of boiling salted water until al dente. Drain and let cool in a medium bowl. Meanwhile, melt 2 Tbsp. ghee in a small nonstick skillet over medium heat. Add shallot and garlic and cook, stirring occasionally, until shallot is beginning to brown and crisp around edges, 5–6 minutes. Remove from heat and stir in ginger, mustard seeds, and turmeric. Let cool slightly slight ly.. Season with salt. Add cucumbers and half of shallots to grains and toss to combine. Add lime juice; season with salt. Transfer grain mixture to a medium bowl. Wipe out skillet.
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Heat remaining 1 Tbsp. ghee in skillet over medium-high. Add eggs and cook, undisturbed, until very deeply browned underneath, 2–3 minutes; season with salt. Carefully turn (if desired) and cook until all of the whites are opaque, about 5 seconds. Divide grains between bowls. Top with eggs, remaining shallots, and cilantro. Serve with lime wedges for squeezing over.
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Warm Chickpea Ch ickpea Bowls with Lemony L emony Yogur Yogurtt low -effort ort dinner bowl 2 servings This low-eff comes together in less than 30 minutes and is already a classic around here.
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Ingredients
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Kosher Kosher salt, freshly ground pepper
1 garlic clove, finely grated 1½ tsp. tsp . ground coriander 1½ tsp. tsp . ground cumin 3 Tbsp. extra-virgin olive oil, plus more for drizzling ½ medium cauliflower (about ¾ lb.), broken into large florets, sliced ¼" thick 1 15-oz. can chickpeas, rinsed
¾ cup whole-milk Greek yogurt 4 Tbsp. fresh fresh lemon lemon juice, juice, divided 1 medium fennel bulb, halved lengthwise, very thinly sliced crosswise 1 cup very coarsely chopped parsley 1 small chile, such as serrano, Fresno, or jalapeño (optional) 1 Tbsp. toasted sesame seeds
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Method
Preheat oven to 400°. Mix garlic, coriander, cumin, and 3 Tbsp. oil in a large bowl. Add cauliflower and chickpeas; season with salt and pepper. Toss to coat. Transfer cauliflower mixture to a parchmentlined rimmed baking sheet. Wipe out bowl; reserve. Bake, tossing halfway through, until chickpeas and cauliflower are golden brown and cauliflower is tender, 18–22 minutes.
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Meanwhile, mix yogurt, 1 Tbsp. lemon juice, and a big pinch of salt in a small bowl. Toss fennel, parsley, chile (if using), sesame seeds, and remaining 3 Tbsp. lemon juice in reserved bowl. Spread yogurt mixture between bet ween bowls. bow ls. Top Top with spiced chickpea mixture. Scatter fennel salad over, then drizzle with oil.
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Dinner Din ner Week 2
#FEELGOODFOODPLAN @HEALTHY_ISH
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Dinner Din ner Week 2 Proteins
Produce
2 6-oz. boneless firm
1 bunch mint leaves
whitefish fillets (cod,
1 small bunch dill
pollock, or halibut)
2 stalks stalks celery with leaves
4 small bone-in,
2 small red onions
skin-on chicken thighs
1 head of garlic
1 14-oz. 14-oz. block firm tofu
1 3" piece ginger 3 scallions 1 medium shallot
Fats/Oils
1 red chile, such as Holland, Fresno, or Thai
Extra-virgin olive oil
2 lemons
Ghee
1 lime
Vegetable oil
2–3 small citrus fruits, such as grapefruits, oranges, and/or clementines 12 oz. oz. shiitake mushrooms 1 head of green green cabbage cabbage 1 medium head of cauliflower 1 small bunch Tuscan Tuscan kale 1 small fennel bulb 2 small to medium sweet sweet potatoes
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Spices Kosher salt
½ cup black lentils
Curry powder
1 15-oz. 15-oz. can chickpeas
Red pepper flakes
Golden raisins
Freshly ground black
Unsalted peanuts
pepper
Roasted, skinless
Ground turmeric
peanuts
Za’atar
Toasted sliced almonds
2 tsp. tsp . black or yellow yellow
Tahini
mustard seeds
Fish sauce Baking powder
Eggs / Dairy ¼ cup crumbled feta ½ cup whole-milk yogurt (not Greek)
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All-purpose flour Whole Whole wheat flour Chickpea flour
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Dinner Din ner Week 2 R E C I P E
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Flaky Cod with Celery Salad your new 2 servings Garlic-curry crisp is your secret weapon for braised chicken or roasted vegetables, but we love it on a simple fish.
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Ingredients
6
1 1" piece ginger, peeled, finely grated
2 6-oz. skinless, boneless firm whitefish fillets (such as cod, pollock, or halibut) 2 Tbsp. Tbsp . extra-virgin olive oil Kosher salt 2 Tbsp. ghee 2 garlic cloves, thinly sliced 2 tsp. black or yellow mustard seeds
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2 tsp. curry powder (such as vadouvan) 2 stalks celery, celer y, plus 1 cup celery leaves, torn if large ½ small red onion, thinly sliced ½ lemon
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Method
Preheat oven to 325°. Rub fish with oil on a parchment-lined rimmed baking sheet; season with salt. Bake fish until flesh is opaque and begins to flake, 12–16 minutes. Meanwhile, melt ghee in a small skillet over medium heat. Add garlic and mustard seeds and cook, shaking pan occasionally, until garlic is just beginning to turn golden and seeds begin to make a popping noise, about 4 minutes. Stir in ginger and curry powder and cook, stirring, until fragrant, about 20 seconds. Remove from f rom heat; season lightly with salt.
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Toss celery, celery leaves, and onion in a small bowl. Zest and squeeze in juice from f rom lemon into bowl; season with a pinch of salt. Toss to combine. combi ne. Divide fish among plates. Spoon garlic curry over. Top with celery salad.
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Dinner Din ner Week 2 R E C I P E
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Loaded Sweet Potatoes 2 servings Roast the sweet potatoes and cook the lentils ahead of time and you’re most of the way to dinner.
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R E C I P E
Ingredients
7
¼ cup unsalted peanuts, coarsely chopped
2 small to medium sweet potatoes 5 Tbsp. extra-virgin olive oil, divided Kosher salt ½ cup black black lentils (but let’s let’s face it, you can use any kind you like li ke and feel free to make lots extra)
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½ tsp. crushed red pepper flakes 1 Tbsp. fresh lemon juice 1½ cups sliced citrus fruits f ruits from peeled grapefruit, oranges, and/or clementines ¼ cup crumbled feta
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Method
Preheat oven to 400°. Roast sweet potatoes on a small rimmed baking sheet until skins are browned and potatoes are tender all the way through, about 45 minutes. Remove from oven and, using a heavy spatula or small pot lid, smash potatoes, then drizzle with 1 Tbsp. oil; season with salt. Continue to roast until flesh is lightly browned, 12–15 minutes longer. longer. Meanwhile, cook lentils in a small pot of boiling salted water until tender, t ender, 20–25 minutes. Drain and transfer to a small bowl. Let cool until just warm. Add 1 Tbsp. oil, season with salt, and toss to combine.
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Heat peanuts and 3 Tbsp. oil in a small saucepan over medium. Cook until peanuts are toasted and golden brown, about 2 minutes from the time they start bubbling. Transfer to another small bowl. Add red pepper and a pinch of salt; let cool. Stir lemon juice into peanut dressing just before using. Top sweet potatoes with lentils, citrus, and feta. Drizzle with dressing. If you want to roast sweet potatoes ahead of time as part of your meal prep, let cool, wrap in foil, and chill up to 4 days while they’re they’re still intact, then smash and reheat in olive oil in a nonstick skillet over medium heat until crispy on both sides. D O A H E A D:
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Dinner Din ner Week 2 R E C I P E
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Spicy Mushroom Larb even think think about about tossing, tossing, 2 servings Don’t even stirring, or shaking that pan until the mushrooms are golden brown and crisp.
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Ingredients
8
1 1" piece ginger, ginger, peeled, finely grated
¼ cup roasted, skinless peanuts 4 Tbsp. vegetable oil, divided 12 oz. shiitake mushrooms, stems removed, quartered 3 scallions, thinly sliced 2 garlic cloves, finely grated
Kosher salt 1 medium shallot, thinly sliced into rings, rinsed, drained 1 red chile, such as Holland, Fresno, or Thai, thinly sliced 1 cup mint leaves, torn if large 1 Tbsp. fish sauce ¼ head of green cabbage, halved crosswise, leaves separated Lime wedges (for serving) servi ng)
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Method
Coarsely chop or crush peanuts into small pieces; set aside. Heat 3 Tbsp. oil in a large nonstick skillet over medium-high until shimmering. Add mushrooms and cook, undisturbed, until bottom sides are golden brown, about 5 minutes. Toss and continue to cook, tossing occasionally and reducing heat as needed to avoid scorching, until golden
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brown all over, about 4 minutes more. Add scallions, garlic, and ginger, followed by remaining 1 Tbsp. oil, and cook, stirring often, until softened and fragrant, about 2 minutes. Remove from heat; season lightly with salt. Mix in shallot, chile, mint, fish sauce, and half of peanuts. Taste and season with more salt if needed. Transfer larb to a large bowl. Serve with cabbage, lime wedges, and remaining peanuts for assembly alongside.
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Dinner Din ner Week 2 R E C I P E
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Easy Flatbread with Cauliflower and Tofu aft er us: You can make 2 servings Repeat after your own flatbread. This recipe is foolproof, we promise!
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Ingredients
9
SABZI
2 Tbsp. Tbsp . ghee or extra-virgin FLATBREAD
⅓ cup whole wheat flour ¾ tsp. kosher salt ¼ tsp. baking powder ⅓ cup all-purpose all -purpose flour flo ur,, plus more for dusting ½ cup whole whole -milk yogurt (not Greek)
olive oil, divided ½ medium head of cauliflower, cauliflower, cut into florets 1 small red onion, cut into wedges through core 2 garlic cloves, crushed Kosher Kosher salt, freshly ground pepper 1 ½" piece ginger, ginger, peeled, finely grated ½ tsp. ground ground turmeric ½ 14-oz. block firm tofu, cut into 1" pieces 2 Tbsp. golden raisins Toasted sliced almonds and dill (for serving)
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Method
Flatbread Whisk whole wheat flour, salt, baking powder, and ⅓ cup all-purpose flour in a medium bowl. Stir in yogurt. yogur t. Transfer Transfer dough to a clean work surface sur face and knead until mostly smooth, about 1 minute. Divide into 2 pieces and wrap with plastic. Let rest 15 minutes to let dough relax. Working one at a time, roll out dough on a lightly floured surface until it’s as thick as 2 stacked quarters.
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Heat a medium castiron skillet over medium-high. Cook flatbread until underside is golden brown and puffy with a few charred spots, about 2 minutes. Turn Turn and cook on other side until golden brown, about 1 minute. Transfer to a plate, then repeat with remaining dough.
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Method
Cauliflower and Tofu Heat 1 Tbsp. ghee in a large Dutch oven or pot over medium-high. Add cauliflower in a single layer and cook, undisturbed, until golden brown underneath, 4–5 minutes. Toss and continue to cook, tossing occasionally, until still crunchy but browned in spots, about 4 minutes mi nutes longer. Add onion, garlic, and remaining 1 Tbsp. ghee. Cook, tossing occasionally, until vegetables are halfway to tenderness, tende rness, 8–10 8–10
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minutes longer. Season generously with salt and pepper, then add ginger and turmeric. Cook, stirring constantly, until fragrant, about 1 minute. Add tofu, raisins, and 1 cup water. water. Bring to a simmer and cover. Cook, partially covered, until cauliflower is tender and liquid is reduced by about half, h alf, about 10 minutes. Season with salt and pepper. Arrange vegetable mixture on a platter. Top with almonds and dill. Serve with flatbreads.
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Dinner Din ner Week 2 RECI PE
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Chickpea Chickp ea Pancakes with Kale and Fennel 2 servings Savory chickpea flour pancakes, also known as socca, require just 4 ingredients (including water) and are packed with protein.
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Ingredients
10
1 small bunch Tuscan kale, stemmed, leaves torn
½ cup chickpea flour 6 Tbsp. Tbsp . extra-virgin olive oil, divided Kosher salt 3 garlic cloves, divided 1 15-oz. can chickpeas, drained 1 Tbsp. Tbsp . za’atar za’atar (or curry powder, powder, chile c hile powder, powder, or frankly any other combination of mild dried ground spices)
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1 small fennel bulb, very thinly sliced crosswise ¼ cup tahini 2 Tbsp. fresh lemon juice
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Whisk Whisk chickpea chick pea flour, 1 Tbsp. oil, a pinch of salt, and ½ cup water in a medium bowl. Let socca batter sit at least 10 minutes or up to 1 hour to let flour hydrate. Meanwhile, heat 2 Tbsp. oil and 2 garlic cloves in a medium nonstick skillet over medium, tossing occasionally, until garlic is lightly browned, about 3 minutes. Add chickpeas and increase heat to medium-high. Cook, tossing occasionally, until chickpeas are lightly browned, 6–8 minutes. Add za’atar and toss several times
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to coat chickpeas; season with salt. Add kale and continue to cook, tossing occasionally, until kale wilts, about 2 minutes. Transfer to a medium bowl, add fennel, and toss to combine. Reserve skillet. Finely grate remaining garlic clove into a small bowl. Whisk Whisk in tahini, lemon juice, 2 Tbsp. oil, and 2 Tbsp. water until thick and smooth. Season with salt.
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Heat 1 ½ tsp. oil in reserved skillet over medium-high. Add half of reserved socca batter to center of skillet and tilt skillet so that it spreads out to a thin 6"–7" pancake. Cook, undisturbed, until well browned and crisp underneath, 2–3 minutes (crank up the heat to high if needed to get crunchy edges and nice browning). Turn and cook c ook just until lightly browned on second side, about 1 minute. Transfer to a plate. Repeat with remaining 1½ tsp. oil and batter bat ter.. Top each socca with chickpea salad. Drizzle with tahini sauce.
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Lunch This year’s Feel Good Food Plan lunch strategy is all about doing more with less. This weekend you’ll make three big-batch recipes (Chickpeas! Roasted Roasted veg! Eggs!) and a couple flavorflavor packed sauces. Then you’ll mix and match them throughout the week for lunches that’ll never feel the the same. Get the recipes and our lunch suggestions on the following pages.
#FEELGOODFOODPLAN @HEALTHY_ISH
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Lunch Produce 1 head of garlic
Dairy 4-8 large eggs
1 medium onion 1 shallot
Fats/Oils
1 bunch carrots 1 head of cauliflower or
Extra-virgin olive oil
broccoli 1 head of radicchio
Pantry
4–6 sweet potatoes, scrubbed 7 large lemons
1 lb. dried dried chickpeas Tahini White miso
Spices
Maple syrup or pure agave nectar
Kosher salt Freshly ground black pepper Ground cumin Garlic powder Onion powder
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Red wine or white wine vinegar
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Quite Possibly Possibl y the Best Chickpeas 8 servings This hands-off method was inspired by cookbook author Mina Stone, who swears by adding lemon zest and olive oil.
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Ingredients 1 lb. dried chickpeas, soaked overnight, drained 1 medium onion, thinly sliced 6 garlic cloves, crushed 2 3x1" strips lemon zest ¼ cup extra-virgin extra-virgin olive oil Kosher Kosher salt, freshly ground pepper
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Combine chickpeas, onion, garlic, lemon zest, oil, and a couple big pinches of salt in a large pot. Add 2 quarts water and stir to combine. Bring to a boil, then reduce heat to medium-low and simmer, stirring occasionally and replacing any water that evaporates, until chickpeas are tender, about 2 hours. Taste and season generously with salt and pepper. Let cool. Chickpeas can be made 6 days ahead. Transfer to an airtight container and chill. D O A H E A D:
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Lunch R E C I P E
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Meal-Prep Roasted Vegetables rice, millet, and/ 8 servings Try a mix of white rice, or quinoa, which all cook in about the same time. You can also sub kale for the cabbage.
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Ingredients 1 bunch carrots, cut into thick rounds 1 head of cauliflower or broccoli, separated into florets 3 Tbsp. Tbsp . extra-virgin olive oil Kosher salt 4–6 sweet potatoes, scrubbed
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Method
Arrange racks in upper and lower thirds of oven; preheat to 425°. Toss carrots, cauliflower, and oil on a large rimmed baking sheet. Season with salt and toss again. Place sweet potatoes on a small foil-lined rimmed baking sheet. Roast veggies, tossing once, until browned and tender, 25–30 minutes for carrots and cauliflower and 35–40 minutes for potatoes.
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Lunch R E C I P E
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Meal-Prep Hard-Boiled Eggs 10 minutes will give 4-8 servings Cooking for 10 an ever-so-soft center to the yolk. For completely firm yolks, cook an additional minute.
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Method
4-8 large eggs
Bring a large saucepan of water to a boil over medium-high heat. Using a slotted spoon, carefully lower eggs into water one at a time. Cook 10 minutes (timing from when water returns to a simmer), maintaining a gentle boil. Carefully transfer eggs to a bowl of ice water and let cool until just slightly warm, about 2 minutes.
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Lunch R E C I P E
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Tahini-Ranch ahini-Ranc h Dressing woul d never Makes about 1½ cups We would ask you to use your blender if it didn’t make a smoother and better dressing. The effort is worth it; you’ll have enough sauce to get you through a week of lunches.
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Ingredients
Method
¼ cup plus 2 Tbsp. fresh
Purée lemon juice, tahini, oil, miso, maple syrup, onion powder, garlic powder, and ½ cup water in a blender until smooth. Season with salt and pepper. pepper.
lemon juice ¼ cup plus plus 2 Tbsp. Tbsp . tahini ¼ cup extra-virgin olive oil 2 Tbsp. white miso 2 Tbsp. pure maple syrup or agave nectar 1½ tsp. ts p. onion powder ½ tsp. tsp . garlic powder Kosher Kosher salt, freshly ground pepper
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Lunch R E C I P E
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Ju J u s t - B a s i c - E n o u g h Vinaigrette 8 servings Makes about 1 cup. This is a great excuse to treat yourself to some seriously delicious vinegar. vinegar.
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Ingredients
Method
½ shallot,
Whisk Whisk shallot, garlic, oil, and vinegar in a small bowl. Season with salt and pepper.
finely chopped 1 garlic garl ic clove, lightly crushed ½ cup extra-virgin extra-virgin olive oil ¼ cup red red wine or white wine vinegar Kosher Kosher salt, freshly ground pepper
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Vinaigrette can be made 5 days ahead. Cover and chill. DO AHEAD:
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Lunch Str St rategy Great work! You You prepped everything you need for a week of great lunches. Just grab some fresh greens at the store and an d you’re you’re minutes away from any of the dishes below.
#FEELGOODFOODPLAN @HEALTHY_ISH
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Lunch 1 S T R A T E G Y
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Easy Mezze Plate Creamy hummus is an excellent base for a lunch bowl with roasted vegetables, hard boiled eggs, and any raw vegetables you have around.
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S T R A T E G Y
Method
Make the hummus by blending 1½ cups drained Quite Possibly the Best Chickpeas with the juice of 1 large lemon, 1 garlic clove, ½ cup tahini, ¾ tsp. salt, 10 cracks pepper, ¼ tsp. cumin, and 2 Tbsp. water. Place toppings onto the hummus, then freshen it up at lunchtime with a lemon wedge or drizzle of olive oil.
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Lunch 2 S T R A T E G Y
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Chickpea Salad with Bitter Bit ter Greens Greens Radicchio makes a hardy base for chickpeas, eggs, and any vegetables you have on hand.
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S T R A T E G Y
Method
Put down a layer of of greens, then scatter Quite Possibly the Best Chickpeas, halved eggs, thinly sliced cucumbers, and herbs on top. A simple vinaigrette works here, but we love tahini ranch for added creaminess and tang. Finish with a few cranks of pepper.
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Lunch 3 S T R A T E G Y
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Smashed Chickpea Chic kpea Sandwich Tuna salad goes vegetarian with this creamy, crunchy chickpea sandwich recipe.
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S T R A T E G Y
Method
Crush a generous scoop of drained Quite Possibly the Best Chickpeas with the back of a spoon, then add yogurt, olive oil, or tahini ranch for creaminess and heft. Mix in chopped celery, celer y, capers, or pepperoncini, then layer with pickled vegetables and lettuce on whole grain bread. Wrap your sandwich with butcher paper or parchment paper to keep stray chickpeas from falling out.
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Lunch 4 S T R A T E G Y
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Brothy Chickpea Soup Don’t turn on your oven—this soup is made by doctoring up the delicious brothy, super flavorful cooking liquid from the chickpeas chickpeas recipe.
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S T R A T E G Y
Method
Drop in chunks of sweet potato or other roasted vegetables, some torn greens, and gently heat, then add an egg once it’s it’s all hot. Add a drizzle of chile crisp if you’ve got it, or a dash of hot sauce.
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Dessert
#FEELGOODFOODPLAN @HEALTHY_ISH
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Dessert Chocolate-Cashew Chia Pudding deliciou s 4-6 servings This chia pudding is delicious layered with maple yogurt. Leftover yogurt can be topped with fruit and granola for breakfast.
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Ingredients
M A P L E YO Y O G U R T A N D A S S E M B L Y
2 cups whole-milk whole -milk or CHIA PUDDING
7 oz. Medjool dates (about 13), 13), pitted pit ted 3 cups cashew milk ⅔ cup raw cashews 3 Tbsp. Tbsp . cocoa powder 2 tsp. tsp . vanilla extract 1½ tsp kosher salt 1 tsp. ground cinnamon ½ cup white white chia seeds
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coconut yogurt ¼ cup pure pure maple syrup, plus more for serving Flaky sea salt Ground cinnamon (for serving)
Method
Chia Pudding Blend dates, cashew milk, cashews, cocoa powder, vanilla, salt, and cinnamon in a blender on high speed until very smooth, about 1 minute. Transfer date milk to a quart-size jar or resealable container. container. Stir in chia seeds. Cover and chill at least 6 hours or up to 5 days.
Maple Yogurt and Assembly Stir yogurt and ¼ cup maple syrup in a medium bowl. Transfer to a quart-size quar t-size jar or resealable container (or reserve yogurt container and use that!). To serve, alternate layering a few spoonfuls of chia pudding and maple yogurt in a small ramekin or 8-oz. glass. Drizzle with maple syrup and sprinkle with sea salt. Dust with cinnamon. Maple yogurt can be made 5 days ahead. Chill. D O A H E A D:
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