Read The 150 Healthiest 15-Minute Recipes on Earth Online
Authors: Jonny Bowden
The 150 Healthiest 15-Minute Recipes on Earth (34 page)
From Chef Jeannette
To Complete the Meal
: Serve with green brown rice (see
page 200
for recipe).
If You Have 45 extra Minutes
: Bake two fully ripe plantains in their skins (they will look almost black when fully ripened). Place them on a baking sheet and bake for 40 to 45 minutes or until very soft. Carefully slice off each end and slit each peel down the length of the plantain. Open and scoop out the hot fruit and mash it lightly with a little coconut oil or butter, and salt and fresh ground pepper, to taste. Find plantains in large grocery stores or Latin American markets.
Variation Tip
: For a slightly leaner meat and different nutrient profile, substitute lean ground turkey for the beef.
From Dr. Jonny
: The featured ingredient in this tasty, tangy soup is canned beans! Now I know I’ve railed against canned foods before, calling them inferior nutritionally, but there are exceptions to the “no cans” rule, and beans are one of them (along with pineapples and pumpkin). Beans hold their nutritional value very well, and it’s easy to find all kinds of varieties of canned beans that are organic and made without added salt or preservatives—a godsend for quick cooking. This trifecta of bean soup is filling, but much lighter in calories than the taco soup that you’d get in a typical Mexican restaurant. But it’s no lightweight when it comes to flavor—your whole family will love this one!
2 teaspoons olive oil
1 pound (455 g) lean ground turkey (or veggie “beef crumbles,” such as Quorn Meatless Soy-Free Grounds, 12-ounce [340 g] bag frozen, no need to thaw)
*
1 teaspoon prepared minced garlic (or 2 cloves, minced), optional
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 cups (260 g) frozen corn
1 can (15 ounces or 425 g) kidney beans, undrained
1 can (15 ounces or 425 g) pinto beans, undrained
1 can (15 ounces or 425 g) black beans, undrained
2 cans (14.5 ounces or 413 g each) fire-roasted diced tomatoes, undrained
1 small can diced green chiles, undrained
1 packet (1 ounce or 28 g) high-quality taco seasoning (we like Simply Organic Southwest Taco Seasoning)
1 packet (1 ounce or 28 g) high-quality ranch dressing (we like Simply Organic Ranch dressing)
Heat the oil in a large soup pot over medium heat. Add the turkey, garlic, if using, salt, and pepper, and mix well. Cook, stirring frequently, until there is no pink left in the turkey, about 8 minutes. Add the corn, three types of beans, tomatoes, chiles, and taco and ranch seasoning packets, and mix well.
Fill one empty can with water and add that in twice (two cans’ worth). Increase the heat and bring to a boil. Lower the heat, cover, and simmer for 30 minutes.
Yield
: about 12 servings
Per Serving
: 460 Calories; 5g Fat (10.4% calories from fat); 31g Protein; 74g Carbohydrate; 24g Dietary Fiber; 30mg Cholesterol; 468mg Sodium
*
If you use the “beef crumbles,” skip the browning step and add them when you add the corn and canned veggies
From Chef Jeannette
Flawless Freezing
: Cool the portion of food you would like to freeze completely in the refrigerator—overnight is best. Remove any condensation and store it in a freezer-safe container with at least an inch (2.5 cm) of space between the top of a liquid and the lid (1/2-inch [1 cm] for solids). To protect against ice crystals, lay a sheet of microwave-safe plastic wrap right on the surface of the chilled food, sealing it on the sides and blocking all air contact. Squeeze out the air, seal the lid, and store in the freezer. Thaw overnight in the fridge before warming for use the next time. If you take these careful steps to freeze it, it will taste just as fresh as when you cooked it.
To Complete the Meal
: Top with a little shredded Jack or Cheddar cheese for increased protein, calcium, and vitamin D. My son likes to crumble baked corn chips on his, like Mexi-croutons. Add a light green salad with diced bell peppers and a Mexican-style vinaigrette to finish (we like Newman’s Own Lighten Up Light Lime Vinaigrette).
If You Have 10 More Minutes
: Add a diced zucchini or yellow squash, and a seeded and diced red or orange bell pepper. You can also add a bag of fresh baby spinach or thawed frozen spinach. Just drop them in the soup when you add the beans. If I have fresh cilantro on hand, I’ll throw in a good handful of that at the end of cook time, as well.
When Choosing Canned Beans
: My family is originally from the South, and I grew up eating this classic, easy “canned soup.” Because the beans are undrained and unrinsed, it’s even more important to choose high-quality, organic versions with absolutely no chemical additives or salt. Our favorite canned beans are from Eden Organics. The linings on their cans are BPA-free, and they cook their beans with a little kombu (sea vegetable) to naturally improve their digestibility.
From Dr. Jonny
: Whenever I talk to audiences about why I don’t believe in making food low fat (or worse, no fat), I point out that our Paleolithic ancestors didn’t eat low-fat caribou. Game meat is a whole different animal from the processed meats that give meat-eating a bad name. Venison is naturally low in calories, high in protein, and virtually never filled with all the chemical garbage found in factory-farmed meat. Hominy, corn without the germ, is especially popular in the South, and in New Orleans the whole kernels are still referred to as “big hominy” and the ground ones as “little hominy.” In most of the South, in fact,
hominy
has became synonymous with “hominy grits” or just plain grits. In any case, this stew hits the spot on a cold night. The sweetness of the corn mellows the natural gaminess of the venison—a perfect balance!
2 tablespoons corn or olive oil, divided
1/4 pound (340 g) boneless venison meat, cut into 1/2-inch (1 cm) cubes
3/4 teaspoon salt
1/2 teaspoon cracked black pepper
2 shallots, roughly chopped
2 teaspoons prepared minced garlic (or 3 cloves, crushed and chopped)
3 ounces (85 g) wild mushrooms, presliced, if possible (morel, shiitake, cremini, etc.)
1 1/2 teaspoons dried thyme (if time, better with 1 1/2 tablespoons [3.6 g] chopped fresh)
4 cups (950 ml) beef broth plus extra, if necessary
2 tablespoons (18 g) cornmeal
1 can (14 ounces) hominy, drained and rinsed
2 cups (260 g) frozen corn kernels
Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Add the venison cubes, season with salt and pepper, and brown lightly on all sides for 3 to 4 minutes, draining off excess fat. Remove from the pan, set aside, reduce the heat to medium, and add the remaining tablespoon of oil, shallots, garlic, mushrooms, and thyme, and sauté for 3 minutes or until the mushrooms release their juices. Add the venison the back to the pan and add the broth, cornmeal, and hominy. Reduce the heat, cover, and simmer on low heat for 25 to 30 minutes, stirring occasionally, or until the meat is fork tender. Add the corn and extra broth or water if soup is too thick, and simmer for 2 to 3 minutes more or until the corn is tender. Adjust the seasonings, if necessary.
Yield
: 4 to 6 servings
Per Serving
: 228 Calories; 7g Fat (26.9% calories from fat); 22g Protein; 19g Carbohydrate; 3g Dietary Fiber; 48mg Cholesterol; 1205mg Sodium
From Chef Jeannette
To Complete the Meal
: Prepare the broccoli jalapeño cornbread on
page 206
(from Real Men’s Jalapeño Cornbread Chili), or, for a faster option, make a watercress salad with green onions, chopped tomatoes, and a prepared tomato vinaigrette.
Variation Tip
: If you can’t get venison in your area, substitute lamb for a slightly different flavor and nutrient profile and start checking at 15 minutes of cook time for doneness. If you can’t find hominy, use 4 cups (520 g) of fresh or frozen corn instead of 2.
If You Have 15 More Minutes
: For a fresher taste, use raw corn right off the cob instead of frozen. Shuck four medium ears of fresh corn, plant the ear vertically on its widest end, and slice the kernels off with a sharp knife lengthwise on four sides of the ear, working from the top down. Put the fresh kernels into the soup about 15 minutes before the end of cook time to soften.
Fish is not only an excellent source of protein, it’s also one of the quickest foods on the planet to prepare, as evidenced by this fabulous foursome. Flavors from heart-healthy olive oil, the superfood coconut milk, and garlic—one of the oldest medicinal foods on Earth—enhance and enrich these dishes. Add vegetable superstars like spinach and cauliflower and you’ll love these delicious, nutritious offerings.
Tasty, Time-Saving Tuna in Comforting Coconut Milk
15-Minute German Potato Salmon Salad
Heart-Healthy Harissa Roasted Salmon with Lemon Asparagus
Awesome Antioxidant Scallops Mediterranean
From Dr. Jonny
: This is one of those recipes that literally made my mouth start to water as soon as I read the title. I love coconut, which I consider a superfood, and the idea of cauliflower simmering in a coconut sauce got my taste buds going! The recipe features one of the greatest superspices on the planet, turmeric, which is tremendously anti-inflammatory—it’s also good for the liver. Cauliflower is one of the few exceptions to the “don’t eat anything white” rule. It’s a member of the brassica family of vegetable royalty and loaded with plant compounds called indoles, which have significant anticancer activity. The Vital Choice tuna (or salmon) adds a ton of clean protein to the mix. Creamy, warming, and satisfying, this is healthy comfort food at its best!
2 tablespoons (28 ml) olive oil
1 1/2 cups (240 g) prepared diced onion (or 1 sweet onion, diced)
1 cup (130 g) thin-sliced carrot coins, about 2 peeled carrots (or prepared shredded carrots, or prepared diced red pepper)
1 teaspoon curry powder
1/4 teaspoon turmeric
1/4 teaspoon ground nutmeg
3 cups (300 g) small cauliflower florets, 1/2 inch (1 cm), (about 2 pounds or 900 g precut fresh, or 1 medium head, chopped)
1 can (15 ounces or 425 g) light coconut milk
3/4 teaspoon salt
1 can (7 ounces or 195 g) tuna fish in water, drained and flaked (you can also use salmon—we like Vital Choice)
Heat the oil in a large Dutch oven over medium heat. Add the onion and carrots and sauté for 4 minutes. Add the curry, turmeric, and nutmeg, and sauté for 1 minute, stirring well to coat. Add the cauliflower, coconut milk, and salt, stirring gently to combine well. Increase the heat to bring just to a boil. Reduce the heat and cook uncovered until the cauliflower is tender, about 30 minutes. Add the tuna and gently stir it in for the last 10 minutes of cook time.
Yield
: 4 servings
Per Serving
: 231 Calories; 13g Fat (47.1% calories from fat); 16g Protein; 16g Carbohydrate; 4g Dietary Fiber; 15mg Cholesterol; 627mg Sodium
From Chef Jeannette
To Complete the Meal
: Add a healthy serving of steamed sugar snap peas or a small salad of fresh tropical fruits.
Superspeed Tip
: To prepare this dish in half the time, omit the carrots and sauté the onions for 3 minutes. Using one 15-ounce (425 g) bag of frozen cauliflower florets (unthawed) in place of the fresh, add all ingredients from curry powder through tuna fish to the Dutch oven. Simmer for 7 to 8 minutes or until the cauliflower is hot and tender. Add 1 cup (130 g) of frozen peas for the last minute of cook time.