If you’re like most people, the answer is either a) fish oil pills, or b) a plate of salmon. And while there’s nothing wrong with either, the fact is that omega-3 fatty acids are all around us, in foods that we could and should be eating more of.
Omega-3 fatty acids come in four different forms, including ALA, DHA, and EPA. If you’re a health nut, you’ve heard plenty about these. They come from fatty cold-water fish, algae, and certain plant foods like walnuts, chia seeds, flax meal, and, oddly, kiwi. And they have been proven to battle high cholesterol, arthritis, asthma, ADHD, Alzheimer’s, and even depression. But best of all, omega-3s fight belly fat in five distinct ways:
They reduce inflammation. In a study in Circulation Journal, researchers looked at the BMI, body fat, and weight gain in 1,053 residents over 40 years of age. Their blood was tested for Creactive protein (CRP), a marker of inflammation. In the study, BMI and body fat increased significantly as CRP levels increased. “A high concentration of CRP was significantly associated with obesity.” But omega-3s can overcome inflammation. In a second study, 17 healthy young adults were put on a 10-week diet of reduced omega-6s and increased omega-3s. After 10 weeks, adiponectin—a healthy protein secreted by fat cells that reduces inflammation—rose significantly, while tumor necrosis factor, a protein involved in triggering systemic inflammation, declined significantly.
They control hunger. In a study of 232 overweight and obese volunteers in the journal Appetite, researchers put obese and overweight subjects who were in the last two weeks of an eight-week weight-loss plan on either high or low doses of omega-3s. Those on the high-dose plan reported being more satisfied and less hungry two hours after their meal than those who got the lower dose of omega-3s. And a review article in the journal Nutrients found that omega-3s both enhance fat-burning and decrease hunger levels.
They turn off your fat genes. A 2010 report in Nutrition in Clinical Practice found that at sufficiently
high intake, omega-3s decrease the production of cytokines—inflammation-promoting compounds produced by belly fat—and improve fat metabolism by altering the expression of inflammatory genes.
They control blood sugar. In a Brazilian study of 148 people who were at risk of diabetes, published
in the journal Nutrition, subjects with the highest ratio of omega-3s to omega-6s in their blood were more likely to improve their blood glucose levels and reduce their diabetes risk.
They turbocharge your fitness. In one study, researchers at the University of South Australia put 75 overweight people on one of four regimens—omega-3 supplements with or without exercise, or omega-6 supplements with or without exercise. Over 12 weeks, the group that combined
omega-3 supplements with exercise experienced dramatic weight loss; none of the other three sets of subjects did.
So to help you get on the path to a leaner, healthier body and mind, we’ve gathered up some of
our favorite omega-3-packed recipes. Eat up, and let the benefits begin!
Eat This, Not Pills, for Omega-3s
Imagine if you could take a pill that prevented you from ever feeling fat, dumb, or depressed. Oh, and imagine that same pill happened to protect against heart disease, arthritis, and osteoporosis, too. Not too shabby, right?
Well, omega-3 fatty acids can do all of that, and this life-saving fat comes as a natural ingredient in many of our healthiest (and most delicious) foods, especially salmon, which has more than 1,500 milligrams in a 3-ounce portion. But as for popping omega-3 pills? “Supplements just don’t cut it,” says Elizabeth Chew, an NIH official who conducted a recent study on omega-3 pills and found zero benefits, at least when it comes to the cognitive abilities of older folks.
So if you’re shelling out money for fish-oil tablets, consider this good news: You can stop swallowing those horse-pill-sized gel caps and go back to eating real food—including burgers, cheese, and even pizza. We’ve identified some of the most unlikely, and most delicious, ways to get your 1,100 milligrams of daily omega-3s recommended by the National Institutes of Health (men should get 1,600 milligrams daily). Here are some easy ways to hit your number fast.
FIRM TOFU
Omega-3 Payoff: 814 mg per 3-ounce serving
It has the reputation of being bland and slimy, but like the highschool-nerd-turned-successful hottie, tofu is worth a second look. A solid curd made from mashed soybeans, it’s a terrific source of plant-based protein with proven weight-loss potential. One study published in the journal Nature showed dieters who followed a 12-week meal plan that included a soy-based protein replacement lost twice as much weight and saw greater reductions in cholesterol and belly fat than a control group whose equicaloric diet included protein from lean meats. And the omega-3 count is off the chart.
SPINACH
Omega-3 Payoff: 352mg per ½cup (cooked)
At only 40 calories per cooked cup, spinach is also rich in vitamin E and the compounds betaine and choline, which work together to turn off fat storage genes. Recent research suggests compounds in the leaf membranes called thylakoids may also serve as powerful appetite suppressants. Participants in the three-month study who drank a breakfast smoothie containing spinach thylakoids had fewer cravings and lost 5.5 pounds more than the placebo group.
FONTINA CHEESE
Omega-3 Payoff: 448mg per 2-ounce serving
Dairy has made a dietary comeback, with new research suggesting the high-fat products like cheese may help reduce the risk of obesity. Cheese-eaters lost more belly fat than a control group who took a calcium supplement, one study found. The group that nibbled cheese also exhibited increased levels of butyrate, a fatty acid found in the gut proven to improve fat metabolism.
NAVY BEANS
Omega-3 Payoff: 1 cup has 1,190 mg of ALA
Not only are beans a great source of belly-fat-fighting fiber, a single cup gives you nearly an entire day’s worth of omega-3s. Navy beans are packed with satiating protein, and brimming with vitamins and minerals. Studies show that navy beans in particular can help battle diabetes and obesity.
GRASS-FED BEEF
Omega-3 Payoff: 160mg per 6-ounce steak
Because they wander around in fields eating things like flax and purslane (about which you’ll read,
below), grass-fed cows yield meat that contains four times more omega-3s than grain-fed animals.
ANCHOVIES
Omega-3 Payoff: 597mgper 1 ounce boneless
The debate over pizza toppings is settled. While salmon, tuna, halibut, and other popular fish grab all the omega-3 glory, the humble anchovy is often forgotten about. But just a couple of slices of anchovy pizza get you more than halfway to your daily quota. The superfish is also rich in calcium and potassium (both essential weight-loss minerals) as well as vitamin A. If you’re adventurous, eat them with the bones still in: a 2015 study in Food Chemistry Journal found that the traditional way of eating anchovies yields eight times as much calcium and twice as much iron as the cleaned-up boneless option.
MUSTARD SEED
Omega-3 Payoff: 230 mg per tablespoon
One tiny teaspoon of ground mustard provides 100 milligrams of omega-3s, plus serious fat-burning potential. Scientists at England’s Oxford Polytechnic Institute found that a teaspoon of the hot stuff was enough to boost the metabolism by up to 25 percent for several hours after eating. Researchers attribute the weight loss benefits to allyl isothiocyanates, compounds that give the mustard its characteristic flavor. You can use ground mustard seed as you would black pepper—put a dash on your salmon for a double dose of omega-3 goodness!
WALNUTS
Omega-3 Payoff: 2,500 mg per ¼ cup
Walnuts pack the most omega-3 punch of any nut or seed, and they’re also high in disease-fighting antioxidants. This combination, according to a recent study, is highly protective against heart
disease. Walnuts help reduce blood pressure and decrease inflammation in the blood vessels during times of stress. Toss some into salads or eat a handful as an afternoon snack.
WINTER SQUASH
Omega-3 Payoff: 332 mg per cup (baked)
More squash = less squish. A cup of winter squash provides onethird the recommended daily intake of vitamin C—a nutrient researchers say is directly related to the body’s ability to burn through fat. In fact, one study by researchers from Arizona State University showed deficiencies of vitamin C were strongly correlated with increased body fat and waist measurements.
OMEGA-3 EGGS
Omega-3 Payoff: 225 mg per egg
Eggs turn up on many of our “best lists” because they are chock-full of protein, vitamins, antioxidants, and a fat-fighting nutrient called choline. Omega-3-enriched eggs are laid by hens that are fed flaxseeds, chia seeds, and fish oil, thereby automatically improving your cluck!
PURSLANE
Omega-3 Payoff: 300 mg per ½ cup
What the heck is purslane? While not a common food in most of the U.S., this sour, slightly salty green is often used in Greek and Turkish cooking. You can find it at farmers’markets in spring and summer, but the most likely place you’ll encounter it is growing in the cracks of your driveway. A weed to most, it was a regular part of Gandhi’s diet, and a mere half cup has more than 1,000 IUs of vitamin A. This might be the cheapest stealth health food in the world!
FLAXSEED OIL
Omega-3 Payoff: 7,300 mg per Tbsp
While whole flaxseeds are high in omega-3s, their hard exteriors often resist digestion, meaning you don’t necessarily get the nutritional bang for your buck. Go for the ground version (also known as flax meal), or get nearly a week’s worth of the good stuff by drizzling a little of the oil onto your salad. Studies have found flax to be helpful for cardiovascular disease symptoms like hypertension, according to a recent study in Hypertension.
WILD RICE
Omega-3 Payoff: 240 mg per ½ cup (uncooked)
Diet experts go ga-ga for brown rice, but it’s wild rice that tugs on our heartstrings as a weightloss
wonder food. After all, the native American grain has nearly double the fiber and protein, and fewer calories, as its arguably more popular cousin. Whole grains have a proven reputation
as a weight-loss staple. In one study, Penn State researchers found dieters on a calorierestricted
diet who ate whole grains like rice lost significantly more belly fat than a group who consumed the equivalent number of calories from refined carbohydrates. Another grain high in omega-3s: kamut.
CHIA SEEDS
Omega-3 Payoff: 2,500 mg per Tbsp
These nutty-tasting seeds of Chia Pet fame can be added to salads, smoothies, stir-fries and more to give your meals an omega-3 boost, and a tiny shake each morning on your cereal ensures you’re hitting your daily quota.
RED LENTILS
Omega-3 Payoff: 480 mg per cup (raw)
Lentils are an inexpensive dietary plus, touted by weight-loss experts for their ability to boost fat metabolism and regulate appetite. Researchers say the slimming benefits can be attributed to resistant starch, a form of slow-digesting fiber that triggers the release of acetate, a molecule in the gut that signals the brain when it’s time to stop eating. In fact, people who ate a daily serving of lentils (about ¾ cup) felt an average 31 percent fuller compared with a control diet, a systematic review of clinical trials on legumes found.
GREEN CHILE CHEESEBURGER
As bad as fast-food burgers can be, they look like nutritional superstars when stacked next to sitdown restaurant burgers. The bulk of the burgers at Applebee’s, Chili’s, Ruby Tuesday, Outback, and T.G.I. Friday’s weigh in at 1,000 calories or more—before the massive mound of French fries that invariably accompanies them. The keys to keeping the calories down are finding a lean but tasty cut of beef (we love sirloin); using healthy, flavor-packed condiments (e.g., roasted chiles, not fried onion rings); and finding a small, fiber-rich bun to house the creation.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 1 lb ground sirloin or brisket
➤ Salt and black pepper to taste
➤ 1 can (4 oz) roasted green chiles, drained and chopped
➤ 4 slices Swiss cheese
➤ 4 potato buns (preferably Martin’s Potato Rolls)
➤ 4 thick slices tomato
➤ 4 medium slices red onion
HOW TO MAKE IT
➤ Heat a grill, stovetop grill pan, or cast-iron skillet. Season the beef with salt and pepper. Form 4 patties, being careful not to overwork the meat.
➤ When the pan is hot, add the burgers. Cook for 3 to 4 minutes on the first side (until nicely charred), then flip and immediately top each with a tablespoon of chiles and a slice of Swiss. For medium-rare burgers, continue cooking for another 3 to 4 minutes, until the patties are just firm. Remove the burgers and toast the buns on the hot grill or pan. Dress the bottom of the buns with the tomato and onion slices, then top each with a burger.
Nutrition facts: 320 calories / 11 g fat (4.5 g saturated) / 420 mg sodium
CRAB CAKES WITH MANGO-AVOCADO SALSA
In the skilled hands of a four-star chef or a seafaring Maryland man, the goal of making a crab cake is simple: Use just enough ingredients to build flavor and bind the cakes, but never at the expense of the crab itself. The goal of the corporate cook is quite different: Make an inexpensive crab cake that will hold together under duress and leave them wanting more. That’s why mayo and a deep fryer are invariably part of the process. Our cakes take the former route.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 1 can (16 oz) jumbo lump crab meat
➤ 2 Tbsp minced jalapeño
➤ 2 scallions, chopped
➤ ½ cup minced red bell pepper
➤ 1 egg, lightly beaten
➤ 2 tsp Dijon mustard
➤ Juice of 1 lemon
➤ ¼ tsp Old Bay seasoning
➤ ½ tsp salt
➤ ¾ cup bread crumbs
Mango-Avocado Salsa:
➤ 1 PART AROMATICS: onions, cilantro, and peppers (jalapeno, serrano, red bell)
➤ 2 PARTS FLAVOR BASE: Tomatoes (roasted or raw), or pineapple, mango, black beans, and corn ➤ can all play the role just as well.
➤ Acid (lemon or lime juice, vinegar)
➤ Salt and pepper
HOW TO MAKE IT
➤ Preheat the oven to 425°F.
➤ Gently mix everything but 1⁄2 cup of the bread crumbs. Using your hands, loosely form the crab mixture into 8 patties.
➤ Spread the remaining bread crumbs on a plate and roll each crab cake over the crumbs to lightly and evenly coat. As the cakes are formed, place them on a nonstick baking sheet or in a baking dish coated with nonstick cooking spray. If the patties are misshapen, use the palm of your hand to press them down into an evenly shaped disk, the size of a small hockey puck.
➤ Bake until golden brown on the outside, 12 to 15 minutes. Serve with a scoop of Mango-Avocado Salsa.
Learn to Salsa:
➤ Begin with a finely chopped mix of aromatics then add your flavor base.
➤ Finish with a bit of the acid and salt and pepper.
Nutrition facts: 240 calories / 3.5 g fat (0.5 g saturated) / 800 mg sodium
GRILLED FISH TACOS
Who doesn’t love fi sh tacos? South of the border, the fi sh is always battered and fried and served with an aggressive dousing of mayonnaise. We wanted to ditch the frying oil and mayo but maintain the fl avor, so we subbed a spicy blackening seasoning and a nutrient-rich mango-avocado salsa, which cuts the heat and pairs perfectly with the fi sh. This salsa would make gardening gloves taste good.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 1 mango, peeled, pitted, and cubed
➤ 1 avocado, peeled, pitted, and cubed
➤ ½ red onion, finely chopped
➤ Juice of 1 lime, plus wedges for garnish
➤ Chopped fresh cilantro
➤ Salt and black pepper
➤ Canola oil
➤ 2 large mahimahi fillets (1½ lb total)
➤ 1 Tbsp blackening spice (1 tsp each: cumin, paprika, cayenne, oregano, black pepper,
and salt)
➤ 8 corn tortillas
➤ 2 cups finely shredded red cabbage
HOW TO MAKE IT
➤ For the salsa, mix the mango, avocado, onion, and lime juice in a bowl. Season with cilantro, salt, and pepper.
➤ Heat a grill or stovetop grill pan until hot. Drizzle a light coating of oil over the fish and rub on the blackening spice. Cook the fish, undisturbed, for 4 minutes. Carefully flip with a spatula and cook for another 4 minutes. Remove.
➤ Warm the tortillas on the grill for 1 to 2 minutes or wrap in damp paper towels and microwave for 1 minute until warm and pliable.
➤ Break the fish into chunks and divide among the warm tortillas. Top with the cabbage and the mango-avocado salsa. Serve with the lime wedges.
Nutrition facts: 380 calories / 11 g fat (2 g saturated) / 240 mg sodium
SIMMERED LENTILS
Loaded with protein, teeming with fiber, and shot through with a massive dose of antioxidants, lentils are a full-blown superfood. Sadly, few people cook them, and fewer restaurants serve them—which is crazy, given how cheap, tasty, and easy to prepare they are. Use this base recipe as a side with grilled or roasted meats and fish (especially salmon). Want more flavor? Start with a hunk of bacon or a ham hock.
MAKES 6 SERVINGS
➤ 1½ cups lentils
➤ 1 Tbsp olive oil
➤ ½ onion, chopped
➤ 2 carrots, diced
➤ 2 cloves garlic, minced
➤ 1½ cups low-sodium chicken broth or water
➤ 2 bay leaves
➤ ½ Tbsp red wine vinegar
➤ Salt and black pepper to taste
HOW TO MAKE IT
➤ Rinse the lentils and pick through, discarding any stones.
➤ Heat the olive oil in a pot over medium heat. Cook the onion, carrots, and garlic until softened, 5 to 7 minutes. Add the lentils, broth, and bay leaves. Simmer until the lentils are just tender, about 20 minutes. Season with the vinegar, salt, and pepper. Discard the bay leaves.
Nutrition facts: 160 calories / 4.5 g fat (0.5 g saturated) / 540 mg sodium
PRIME RIB WITH ITALIAN HERB SAUCE
Consider this your ace in the hole for any special occasion. It’s an impressive dish that feels incredibly fancy, but requires nothing more than a quick rubdown and a few pulses from the food processor. With the herb-based sauce replacing horseradish cream, this roast outsizzles any prime rib you’d find at a buffet carving table.
MAKES 8 SERVINGS
YOU’LL NEED
➤ 1 Tbsp chopped fresh rosemary
➤ 3 cloves garlic, minced
➤ 1 Tbsp olive oil
➤ 1 prime rib roast (3 lb), trimmed of surface fat
➤ Salt and black pepper to taste
➤ Salsa Verde
➤ 2 cups chopped fresh flat-leaf parsley
➤ ¼ cup fresh mint leaves
➤ 1 Tbsp Dijon mustard
➤ 2 Tbsp capers
➤ 2 or 3 anchovies (optional)
➤ Juice of 1 lemon
➤ 2 Tbsp red wine vinegar
➤ ¼ cup olive oil
HOW TO MAKE IT
➤ Preheat the oven to 450°F. Mix the rosemary, garlic, and olive oil. Season the roast all over with salt and pepper, then rub with the rosemary mixture. (For deeper flavor, do this at least 2 hours before cooking.)
➤ Place the roast in a large roasting pan or baking dish and bake for 20 minutes. Turn the heat down to 350°F and continue cooking until an instant-read thermometer inserted into the center of the roast reads 135°F, 30 to 45 minutes more. Remove from the oven and allow to rest at least 10 minutes before carving.
➤ While the beef rests, combine the parsley, mint, mustard, capers, anchovies (if using), lemon juice, and vinegar in a food processor. Pulse a few times to begin the chopping, then keep it running while you slowly add the olive oil until the mixture looks just like pesto. Serve slices of prime rib with the sauce drizzled over the top.
Nutrition facts: 450 calories / 29 g fat (10 g saturated) / 670 mg sodium
SPINACH SALAD WITH WARM BACON DRESSING
The word spinach creates a health halo for cooks and diners alike. People think that because the base of a salad is made with a superfood, the rest of the salad can be filled with whatever troubling toppings they like. That’s how we end up with dozens of 1,000-calorie spinach salads at chain restaurants. This rendition smashes the halo to pieces.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 6 strips bacon, cut into small pieces
➤ ½ red onion, sliced
➤ 1 cup sliced mushrooms
➤ 8 oz shrimp, peeled and deveined
➤ Salt and black pepper to taste
➤ 2 Tbsp pine nuts
➤ 1 Tbsp Dijon mustard
➤ 3 Tbsp red wine vinegar
➤ Olive oil (optional)
➤ 1 bag (6 oz) baby spinach
➤ 2 hard-boiled eggs, sliced
HOW TO MAKE IT
➤ Heat a large skillet or sauté pan over medium heat. Cook the bacon until crispy, 5 to 7 minutes. Use a slotted spoon to transfer to a paper towel on a plate and reserve.
➤ Add the onion and mushrooms to the hot pan and cook until the onions begin to brown, about 3 minutes. Season the shrimp with salt and pepper and add to the hot pan, along with the pine nuts. Cook until the shrimp are pink and firm, no more than 4 minutes (shrimp cook more quickly than nearly any other protein and no one likes overcooked shrimp). Stir the mustard and vinegar into the pan; season with salt and pepper. If the pan looks dry, add a splash of olive oil.
➤ Divide the spinach and eggs among 4 plates and top with the hot shrimp mixture and some of the liquid in the pan. Sprinkle with the bacon.
Nutrition facts: 220 calories / 11 g fat (3 g saturated) / 560 mg sodium
SHIITAKE, SPINACH & GOAT CHEESE SCRAMBLE
Skillfully scrambled eggs are a joy on their own, but by taking the next step and folding in a few supporting players, you make a simple breakfast suddenly taste and feel like something special. But also, most additions you can introduce to a sauté pan will further boost the nutritional profile of the heroic egg. For soft, extra-creamy scrambled eggs, make sure to turn the heat down and stir the eggs constantly.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 1½ Tbsp butter
➤ 1 cup sliced shiitake mushrooms
➤ 1 cup frozen spinach, thawed
➤ Salt and black pepper to taste
➤ 8 eggs
➤ 2 Tbsp 2% milk
➤ ½ cup fresh goat cheese
HOW TO MAKE IT
➤ Heat 1 tablespoon of the butter in a large nonstick pan over medium heat. When bubbling, add the shiitakes and cook for about 5 minutes, until lightly browned. Remove and reserve on a plate.
➤ In the same pan, sauté the spinach until heated all the way through. Season with salt and pepper. Transfer to a colander and squeeze out any excess water.
➤ Combine the eggs and the milk in a large bowl. Season with salt and whisk thoroughly. Add the remaining ½ tablespoon butter to the pan, turn the heat to low, and add the eggs. Use a wooden spoon to stir the eggs constantly, scraping the bottom of the pan to create small, delicate curds. Continue stirring in this manner for about 5 minutes, until the eggs are still very soft and loose. Add the mushrooms, spinach, and goat cheese and cook for about 2 minutes longer. Season to taste with black pepper.
Nutrition facts: 240 calories / 17 g fat (5 g saturated) / 640 mg sodium
ROAST SALMON WITH LENTILS
Lentils have a bit of a PR problem in America. They have been banished to the deepest, darkest parts of the pantry while less-deserving ingredients like rice and pasta get all the love. Truth is, few ingredients fuse nutrition, affordability, ease, and taste quite like the humble lentil. This dish, a bistro classic, is a testament to its greatness. While the salmon roasts away in the oven, the lentils are simmered into tender submission.
MAKES 4 SERVINGS
YOU’LL NEED
➤ ½ Tbsp olive oil
➤ 1 medium carrot, peeled and diced
➤ ½ medium yellow onion, diced
➤ 2 cloves garlic, minced
➤ 1 cup dried lentils
➤ 3 cups chicken broth or water
➤ 2 bay leaves
➤ 2 Tbsp red wine vinegar
➤ Salt and black pepper to taste
➤ 4 salmon fillets (4 oz each)
➤ 2 Tbsp Dijon mustard
➤ 2 Tbsp brown sugar
HOW TO MAKE IT
➤ Preheat the oven to 450°F.
➤ Heat the olive oil in a medium saucepan over medium heat. Add the carrot, onion, and garlic and sauté for 5 to 7 minutes, until soft and lightly browned. Add the lentils, broth, and bay leaves. Simmer for about 20 minutes, until the lentils are tender and the liquid has mostly evaporated. Before serving, add the vinegar, season with salt and pepper, and discard the bay leaves.
➤ While the lentils simmer, roast the salmon: Season the fish with salt and black pepper. Combine the mustard and brown sugar in a mixing bowl and spread evenly over the salmon fillets.
➤ Place the salmon on a baking sheet and place on the top rack of the oven. Roast for 8 to 10 minutes, until the salmon has browned on the surface and flakes with gentle pressure from your finger.
➤ Divide the lentils among 4 plates or pasta bowls and top each serving with a piece of salmon.
Nutrition facts: 440 calories / 12 g fat (2 g saturated) / 680 mg sodium
GRILLED MAHIMAHI WITH RED PEPPER SAUCE
Menu descriptions can be so deceiving. “Red-chile seasoned fresh fi llet of mahimahi grilled to perfection,” as it reads on the On the Border menu, sounds like the healthiest dish ever devised by a chain restaurant. So how does it end up chewing through nearly half a day’s calories? It’s another unsolved restaurant mystery. As long as it’s fresh, fi sh doesn’t need much to make it delicious, and our simple, spicy African pepper sauce (called harissa) fi ts the bill. With just a few ingredients, it brings big fl avor, plus heart-healthy fats and a monster dose of vitamin C, to any grilled protein it touches. If you don’t feel like making it, try Mustapha’s Moroccan Harissa.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 1 jar (12 oz) roasted red peppers, drained
➤ ½ tsp cayenne pepper
➤ 1 clove garlic
➤ 2 Tbsp olive oil
➤ 1 Tbsp sherry or red wine vinegar
➤ ½ tsp ground cumin
➤ Salt and black pepper to taste
➤ 4 mahimahi, sea bass, halibut, or snapper fillets (6 oz each)
HOW TO MAKE IT
➤ To make the harissa, combine the red peppers, cayenne, garlic, olive oil, vinegar, and cumin in a blender and puree until smooth. Season with salt and pepper.
➤ Lightly oil a grill or stovetop grill pan and heat until medium-hot. Lightly season the flesh side of the fillets with salt and pepper and place them, skin side down, on the hot grill. Cook for 4 to 5 minutes, until the skins are lightly charred and crispy. Turn them over and cook another 2 to 3 minutes. When they’re done, the fish should flake with gentle pressure from your fingertip.
➤ Serve immediately with a big scoop of harissa.
Nutrition facts: 310 calories / 15 g fat (2 g saturated) / 480 mg sodium
TUNA NIÇOISE
This French-inspired tuna salad may qualify as the healthiest meal in this (or any) cookbook.
Tucked within the leaves are vitamin-dense green beans, cherry tomatoes, and omega-3-packed tuna.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 4 eggs
➤ Salt and black pepper to taste
➤ 1 lb red potatoes, quartered into half-inch chunks
➤ ½ lb green beans, ends removed
➤ 2 tuna steaks (6 oz each)
➤ 16 cups baby mixed greens (8-oz bag)
➤ ¼ cup Honey-Mustard Vinaigrette
➤ 1 pint cherry tomatoes, sliced in half
➤ ¼ cup chopped black or green olives (kalamata and Niçoise are best)
HOW TO MAKE IT
➤ Bring a large pot of water to a boil. Turn the heat to low until the water is just simmering and carefully lower in the eggs. Cook for 7 to 8 minutes (this should yield creamy, not chalky, yolks) and remove with a slotted spoon. Transfer to a bowl of cold water.
➤ Salt the same pot of water and add the potatoes. Cook for 15 to 20 minutes, until tender but not mushy. Right before the potatoes are done, toss in the green beans and cook for 3 to 5 minutes, until crisp-tender. Drain both vegetables together.
➤ Heat a grill pan or cast-iron skillet over high heat. Season the tuna with salt and pepper. When the pan is very hot, add the tuna and cook for 2 minutes per side, until browned on the outside but still pink in the middle. Remove and let rest for a minute or two, then slice into thin strips.
➤ Peel the eggs and slice in half. Toss the greens with enough vinaigrette to just lightly cover. Divide among 4 plates. Pile on the potatoes, tomatoes, olives, green beans, and eggs. Top with slices of tuna and extra vinaigrette.
Nutrition facts: 350 calories / 11 g fat (3 g saturated) / 370 mg sodium
Balsamic Vinaigrette
Bottled dressing is okay in a pinch, but homemade vinaigrettes are so easy and affordable to make, there’s really no reason why you shouldn’t whisk up your own dressing as often as possible. This is a classic, the most versatile of all dressings, able to do wonders to pretty much any bowl of lettuce and toppings you dare to toss it with.
MAKES ABOUT 1 CUP
YOU’LL NEED
➤ 2 Tbsp minced shallots (about 2 small)
➤ 1 garlic clove, minced
➤ 2 tsp Dijon mustard
➤ ¼ cup balsamic vinegar
➤ Salt and black pepper to taste
➤ ½ cup olive oil
HOW TO MAKE IT
➤ Combine the shallots, garlic, Dijon, and balsamic in a large mixing bowl, along with a good pinch of salt and pepper. Slowly drizzle in the olive oil, whisking as you do.
➤ Alternatively, you can combine all the ingredients in a clean mason jar and shake like crazy for 20 seconds. Keeps for 1 week covered in the refrigerator.
ROASTED SQUASH
Butternut squash, especially when roasted, is one of those vegetables that is so delicious you almost feel guilty eating it. Don’t—these babies are bursting with A-list nutrients, including cholesterol fighting, eye-strengthening, anti-inflammatory beta-carotene.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 1 medium butternut squash
➤ 1 Tbsp olive oil
➤ 1 Tbsp maple syrup
➤ 8–10 fresh sage leaves, chopped (optional)
➤ Salt and black pepper to taste
HOW TO MAKE IT
➤ Preheat the oven to 425°F. Peel the squash with a vegetable peeler or a small paring knife. Slice in half lengthwise and scoop out the seeds; discard the seeds or save for later (see below). Chop the squash into ¾-inch chunks. Toss with the olive oil, maple syrup, and sage (if using); season with salt and pepper.
➤ Spread on a baking sheet and roast until lightly browned on the outside and soft and tender all the way through, about 30 minutes. If you like, add the seeds during the last 10 minutes for an extra layer of crunch.
Nutrition facts: 130 calories / 3.5 g fat (0.5 g saturated) / 290 mg sodium
MUSSELS WITH GARLIC AND WHITE WINE
The only shellfish most cooks bother messing with at home is shrimp, which is a shame, because clams, oysters, and especially mussels are begging for an invite to your dinner table. Packed with protein, omega-3s, and a cache of energy-boosting B vitamins, mussels are an ideal way to start a meal. Or add a salad and call it dinner. Build a flavor base with onions, garlic, and other aromatics, then add the mussels and enough liquid to create some steam. Cover and cook until they pop open, about 5 minutes or so. And make sure you have plenty of crusty bread for dunking in the sumptuous broth at the bottom of the bowl.
MAKES 6 APPETIZER SERVINGS (OR 4 MEAL SERVINGS)
YOU’LL NEED
➤ 1 Tbsp butter
➤ 1 small red onion, thinly sliced
➤ 4 cloves garlic, minced
➤ 1 large tomato, chopped
➤ Salt to taste
➤ 1 cup white wine
➤ 1 tsp saffron (optional)
➤ 2 lbs mussels, scrubbed and debearded
➤ Chopped fresh parsley for garnish
HOW TO MAKE IT
➤ Heat the butter in a large stockpot over medium heat. Add the onion and garlic and cook for 5 minutes, until the onion is translucent. Add the tomato and cook for 2 to 3 minutes, until softened. Season with a pinch of salt.
➤ Pour in the wine and add the saffron (if using), then dump in the mussels. Cover and cook until the mussels have opened, about 5 minutes (discard any that don’t open). Season again with a few pinches of salt and top with parsley. Serve the mussels straight from the pot, or in individual
Nutrition facts: 260 calories / 7 g fat (2 g saturated) / 510 mg sodium
SPINACH-ARTICHOKE DIP
This classic dip is normally hijacked by a roguish team of full-fat mayo and cream cheese; somewhere, hidden within, lie token amounts of spinach and artichoke. Here, we turn that ratio on its head, plus use a flavorful olive-oil-based mayo to cut calories and boost nutrition. Chiles bring some extra heat to the equation, while toasted wheat pitas work as super scoopers. Overall, this reimagined appetizer packs an amazing 14 grams of fiber.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 4 large whole-wheat pitas
➤ ½ Tbsp butter
➤ 1 onion, finely chopped
➤ 3 cloves garlic, finely chopped
➤ 1 jar (12 oz) artichoke hearts in water, drained and chopped
➤ 1 box (16 oz) chopped frozen spinach, thawed
➤ 1 can (4 oz) roasted green chiles, drained and chopped
➤ 2 Tbsp olive oil mayonnaise (made by both Kraft and Hellmann’s)
➤ 2 Tbsp whipped cream cheese
➤ Juice of 1 lemon
➤ Salt and black pepper to taste
HOW TO MAKE IT
➤ Cut the pitas into 6 to 8 wedges each and separate the layers. Spread on 2 baking sheets and bake at 400°F for 5 minutes or until crisp.
➤ Heat the butter in a large skillet or sauté pan over medium heat. Add the onion and garlic and cook for 5 minutes or until softened. Add the artichokes, spinach, chiles, mayonnaise, cream cheese, and lemon juice. Cook, stirring often, for 5 minutes or until hot. Season with salt and pepper. Serve with the pita wedges.
Nutrition facts: 270 calories / 10 g fat (2.5 g saturated) / 520 mg sodium
SEA BASS PACKET
Why more people don’t cook food in packets is one of the culinary world’s great mysteries. Not only is it one of the healthiest, easiest ways to cook fish, chicken, and vegetables, but the abundance of flavorful steam trapped inside the packet means your food will still be delicious, even if you overcook it. Plus, there are no pots or pans to clean—just toss the foil in the trash and move on. Sure beats driving to a restaurant, waiting for a table, shelling out $22 for a 600-calorie piece of fish with more than a day’s worth of sodium, and then driving home disappointed.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 4 sea bass, halibut, or other white fish fillets (6 oz each)
➤ 8 spears asparagus, ends removed, chopped
➤ 4 oz shiitake mushrooms, stems removed
➤ 1 Tbsp grated fresh ginger
➤ 2 Tbsp low-sodium soy sauce
➤ 2 Tbsp mirin (sweetened sake), sake, or sweet white wine
➤ Salt and black pepper to taste
HOW TO MAKE IT
➤ Preheat the oven to 400°F.
➤ Lay 4 large (18" x 12") pieces of aluminum foil on the kitchen counter and fold each into thirds. Place a fish fillet in the center third of each piece, then scatter the asparagus, mushrooms, and ginger over each. Drizzle with the soy sauce and mirin and season with a small pinch of salt (remember, soy sauce already packs plenty of sodium) and black pepper. Fold the outer two sections of the foil over the fish, then roll up the ends toward the center to create fully sealed packets.
➤ Arrange the packets on a large baking sheet and bake for 15 for 20 minutes, depending on the thickness of the fish fillet. (If the fillets are ½-inch thick or less, it will take closer to 15 minutes; if they are almost a full inch, it will need 20 minutes.) Place each packet directly on a plate and serve.
Nutrition facts: 250 calories / 4.5 g fat (1 g saturated) / 540 mg sodium
MINESTRONE WITH PESTO
Nearly 9 out of 10 Americans don’t consume enough fruits and vegetables on a daily basis. This hodgepodge soup will go a long way in making sure you’re not one of them. Vary the specific vegetables depending on what’s in your fridge and what looks good in the market, but be sure to finish with a spoonful of jarred pesto, which helps tie the whole bowl together.
MAKES 4 SERVINGS
YOU’LL NEED
➤ 1 Tbsp olive oil
➤ 1 medium onion, chopped
➤ 2 cloves garlic, minced
➤ 8 oz Yukon gold or red potatoes, cubed
➤ 2 medium carrots, peeled and chopped
➤ 1 medium zucchini, chopped
➤ 8 oz green beans, ends trimmed, halved
➤ Salt and black pepper to taste
➤ 1 can (14 oz) diced tomatoes
➤ 8 cups low-sodium chicken stock (or a mixture of stock and water)
➤ ½ tsp dried thyme
➤ ½ (14–16 oz) can white beans (aka cannellini), drained
➤ Pesto
➤ Parmesan for grating
HOW TO MAKE IT
➤ Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until the onion is translucent, about 3 minutes. Stir in the potatoes, carrots, zucchini, and green beans. Season with a bit of salt and cook, stirring, for 3 to 4 minutes to release the vegetables’ aromas. Add the tomatoes, stock, and thyme and turn the heat down to low. Season with salt (if still needed) and pepper to taste. Simmer for at least 15 minutes, and up to 45.
➤ Before serving, stir in the white beans and heat through. Serve with a dollop of pesto and bit of grated Parmesan.
Nutrition facts: 200 calories / 5 g fat (1.5 g saturated) / 490 mg sodium
CURRY WITH CAULIFLOWER & BUTTERNUT SQUASH
Such is the food world we live in that even a simple vegetable stir-fry at a restaurant packs nearly 1,000 calories and a day’s worth of sodium. It’s a simple, unsuspecting dish that underscores just how
vulnerable we are every time we decide to eat out. This Indian-style curry takes no more than 25 minutes to prepare, yet it will taste like it’s been simmering away all day. The balance of the creamy coconut milk, the sweet cubes of squash, and the subtle heat of the curry powder could make the most dedicated meat eater forget he was eating only vegetables.
MAKES 4 SERVINGS
YOU’LL NEED
➤ ½ Tbsp canola oil
➤ 1 medium onion, diced
➤ ½ Tbsp minced fresh ginger
➤ 2 cups cubed butternut squash
➤ 1 head cauliflower, cut into florets
➤ 1 can (14–16 oz) garbanzo beans (aka chickpeas), drained
➤ 1 jalapeño pepper, minced
➤ 1 Tbsp yellow curry powder
➤ 1 can (14 oz) diced tomatoes
➤ 1 can (14 oz) light coconut milk
➤ Juice of 1 lime
➤ Salt and black pepper to taste
➤ Chopped cilantro
HOW TO MAKE IT
➤ Heat the oil in a large sauté pan or pot over medium heat. Add the onion and ginger and cook for about 2 minutes, until the onion is soft and translucent.
➤ Add the squash, cauliflower, garbanzos, jalapeño, and curry powder. Cook for 2 minutes, until the curry powder is fragrant and coats the vegetables evenly.
➤ Stir in the tomatoes and coconut milk and turn the heat down to low. Simmer for 15 to 20 minutes, until the vegetables are tender.
➤ Add the lime juice and season with salt and black pepper. Serve garnished with the chopped cilantro.
Nutrition facts: 260 calories / 8 g fat (4.5 g saturated) / 510 mg sodium
FUDGY BROWNIES WITH WALNUTS
Low-calorie bakers have tried every trick in the book to come up with a “healthy” brownie: butter substitute, egg substitute, sugar substitute. One well-known cook even makes his brownies with mashed black beans. No thanks. Make a batch of brownies like that and you’re likely to eat half a pan and still not feel satisfied. We’d rather get it right—with a restrained amount of butter and sugar and a dose of good dark chocolate and omega-3-rich walnuts—and offer a delicious square to devour than deal with the possibility of leaving you disappointed.
MAKES 12 BROWNIES
YOU’LL NEED
➤ ½ cup (1 stick) butter
➤ 2 oz semisweet dark chocolate, chopped
➤ ¾ cup sugar
➤ ½ cup unsweetenedcocoa powder
➤ 1½ tsp vanilla
➤ 3 eggs
➤ ½ cup all-purpose flour
➤ 1 tsp baking powder
➤ ¾ tsp salt
➤ ½ cup chopped walnuts
HOW TO MAKE IT
➤ Preheat the oven to 350°F.
➤ Melt the butter and chocolate together in a pan set over low heat. Stir in the sugar, cocoa, and vanilla and remove from the heat. Add the eggs, flour, baking powder, and salt and whisk until smooth. Stir in the walnuts if using.
➤ Pour the batter into an 8” x 8” baking pan coated with a bit of nonstick spray. Spread the batter out into an even layer. Bake for 20 to 25 minutes, until a toothpick inserted in the center comes out nearly clean. (If you like your brownies less fudgy, bake a few extra minutes, until the toothpick comes out perfectly clean.)
Nutrition facts: 200 calories / 12.5 g fat (6 g saturated) / 16 g sugars
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