When I was younger, I relied on chocolate and sugar to give me boosts throughout the day. Sure, I had some dips in my energy level, but I didn't see a huge downside.
Then I started eating more vegetables, protein, and whole grains, and a lot less sweet stuff. And I felt better. Replacing foods that are high in refined sugar and refined complex carbohydrates, like white bread, with foods that have less sugar and more fiber has made a huge difference. I can honestly say that, in my forties, I am healthier than I was in my twenties and thirties. I sleep better. I'm happier. I still love chocolate—that will never change!—but now I eat it in moderation.
Meals like the ones that follow are their own reward—you will enjoy life more because of the way you feel! And, as a bonus, they contain ingredients that have been shown to improve your outlook and health. It worked for me. I hope it works for you, too.
Kale and Mushroom Wrap
Cranberries add just the right touch of sweetness to this easy vegetarian wrap. I like to serve it when the kale and mushrooms are still warm enough to melt the goat cheese slightly. It's also great as a fast pack-and-go lunch.
3 Tbsp olive oil
1 large or 2 small shallots, thinly sliced
1 medium leek, white and pale green part only, rinsed and thinly sliced
8 oz mushrooms, such as cremini, button, or stemmed shiitake (4 cups)
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1 bunch kale, stemmed and coarsely chopped (8 oz)
1/4 cup vegetable broth
1/3 cup unsweetened dried cranberries
2 oz goat cheese, at room temperature, crumbled (1/4 cup)
4 10-inch high-fiber multigrain wraps
1. In a large skillet, heat oil over medium-high heat. Add shallot, leek, mushrooms, salt, and pepper. Cook, stirring frequently, until vegetables are soft, about 8 minutes.
2. Add kale and cook until wilted, about 8 minutes. Add broth and cranberries; boil, and scrape any brown bits from the pan's bottom.
3. Remove pan from heat and stir in goat cheese. Divide filling among wraps. Fold like a burrito, and cut in half. Serve hot.
Makes 4 Servings
Per serving: 392 cal, 20 g fat (6 g sat), 51 g carbs, 3 g sugar, 535 mg sodium, 17 g fiber, 18 g protein
Green Pea, Lettuce, and Fennel Soup
Salad isn't the only way to serve lettuce in a bowl; here, it lightens up pea soup and adds some texture to make every spoonful extra satisfying. This soup was inspired by one I had when I was in London during the Olympics.
3 Tbsp unsalted butter
1 medium fennel bulb, chopped (about 2 cups), fronds reserved for garnish
2 large shallots, chopped
1 medium head Bibb lettuce, cut into 1/2-inch-wide strips
1 package frozen petite peas (10 oz)
1 1/2 cups low-sodium chicken broth
3/4 tsp fennel seeds
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1. Melt butter in a saucepan over medium heat. Add fennel and shallots. Cover and cook, stirring occasionally, until vegetables soften, 6 to 7 minutes.
2. Add lettuce and stir until it wilts, 1 to 2 minutes. Mix in peas, broth, and 1 cup water and bring to a boil. Cover, reduce heat to medium-low, and simmer until vegetables are just tender, 5 to 6 minutes.
3. Transfer to a blender, add fennel seeds, and puree until smooth. Return soup to the pot over low heat, add the salt and pepper, and thin with water if too thick. When heated, ladle soup into bowls and garnish with fennel fronds.
Makes 4 Servings
Per serving: 175 cal, 9 g fat (5 g sat), 18 g carbs, 6 g sugar, 289 mg sodium, 6 g fiber, 7 g protein
Farfalle with Chicken, Cremini Mushrooms, and Swiss Chard
If you love pasta, follow my lead and eat it for lunch, when you still have all afternoon to use the calories. This hearty, craveable version is a winter favorite, and it's easy to make the night before, which allows the flavors extra time to deepen.
3 Tbsp extra-virgin olive oil
1 large or 2 small shallots, sliced
1 lb cremini mushrooms, sliced
1/4 cup dry white wine
2 tsp chopped fresh thyme
1 1/2 tsp kosher salt (divided)
3/4 tsp freshly ground black pepper (divided)
1 1/4 cups low-sodium chicken broth
1 bunch Swiss chard, center stems removed, leaves chopped into 1-inch pieces (12 oz)
1/3 cup mascarpone cheese, at room temperature
1 lb farfalle pasta
2 cups diced, cooked, skinless chicken breast
1. In a large saute pan, heat oil over medium-high heat. Add shallots and mushrooms and cook until tender, 10 to 12 minutes. Add wine, thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Simmer until wine has mostly evaporated, about 3 minutes.
2. Add broth and bring to a simmer. In batches, add chard and cook until wilted, about 7 minutes. Season with remaining salt and pepper. Remove pan from heat and stir in mascarpone.
3. Bring a large pot of salted water to a boil over high heat. Add pasta and cook, stirring occasionally, until tender but still firm to the bite, 8 to 10 minutes. Drain.
4. Combine pasta, sauce, and chicken and toss to coat.
Makes 6 Servings
Per serving: 515 cal, 16 g fat (5 g sat), 64 g carbs, 6 g sugar, 460 mg sodium, 4 g fiber, 30 g protein
Christmas Seafood Salad
Seafood is served, usually over pasta, as part of a traditional Italian Christmas Eve dinner; my recipe uses the same classic flavors to make a lighter dish with just-cooked carrots, cauliflower, and green beans. I like to dress up a platter for serving with a ring of cooked beet wedges to add some color.
DRESSING
3 Tbsp white wine vinegar
1 large clove garlic, minced
2 tsp minced fresh rosemary leaves
Zest of 1/2 large lemon
1 tsp fresh lemon juice
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1/2 cup extra-virgin olive oil
VEGETABLES
1 Tbsp kosher salt
3 medium carrots, peeled and sliced diagonally into 1/3-inch-thick ovals
1/2 lb green beans, trimmed and halved crosswise
1/2 cauliflower (2 lbs), cut into florets (about 2 1/2 cups)
SEAFOOD
1/2 cup dry white wine, such as pinot grigio
3/4 lb skinless cod fillets, cut into 1 1/2-inch cubes
3/4 lb extra-large shrimp, peeled and deveined
3/4 lb small clams, such as Manila, scrubbed
Lemon wedges
1. FOR THE DRESSING: In a medium bowl, whisk together vinegar, garlic, rosemary, lemon zest, lemon juice, salt, and pepper until blended. Gradually whisk in oil to emulsify.
2. FOR THE VEGETABLES: Put enough cold water in a heavy, large pot to reach a depth of 2 inches. Bring water to a boil over medium-high heat and add salt. Add carrots, green beans, and cauliflower. Cook until crisp-tender, about 5 minutes. Using a slotted spoon, remove vegetables and transfer to a bowl to cool. Reserve water in the pot.
3. FOR THE SEAFOOD: Add wine to vegetable cooking water. Adjust heat so liquid is barely simmering. Add cod and simmer until cooked through, about 5 minutes. Using a slotted spoon, remove cod and set aside on a plate. Add shrimp and clams to the pot. Cover and cook until all clams have opened and shrimp are cooked through and opaque in the center, 4 to 5 minutes. Discard any unopened clams. Drain shrimp and clams and transfer to the plate with the cod.
4. TO ASSEMBLE THE SALAD: Arrange carrots, green beans, and cauliflower on a large platter. Place shrimp, clams, and cod on top and drizzle with the dressing. Arrange lemon wedges around the edge of the platter and serve.
Makes 6 Servings
Per serving: 302 cal, 20 g fat (3 g sat), 9 g carbs, 4 g sugar, 256 mg sodium, 3 g fiber, 22 g protein
Adapted from Giada's Feel Good Food: My Healthy Recipes and Secrets (Clarkson Potter/Publishers, a division of Random House, Inc.)
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