Lunes Mango-Coconut Water Smoothie Pan con jalea Pollo con hierbas con cuscus
Steamed Broccoli and Squash with Tahini Sauce Roasted Peppers, Cauliflower, and Almonds*
Martes Orange-Berry Smoothie Avena *
Baked Trout with Broccoli, Apple, and Fennel Slaw
Miércoles Carrot, Mango, and Herb Smoothie Corazón de trigo Avocado with Bell Pepper and Tomatoes Rissotto con coliflor
Jueves Antioxidant Smoothie Pan con jalea Avocado with Bell Pepper and Tomatoes Lentejas
Viernes Mango-Coconut Water Smoothie Avena Lentejas
Sábado Orange-Berry Smoothie Corazón de trigo Spiced Butternut Squash and potato soup Ensalada griega
Spiced Butternut Squash and potato soup
Desayuno Antioxidant Smoothie (2) 2 cups mixed frozen berries (9 ounces) 1 cup unsweetened pomegranate juice Combine berries, juice, and 1 cup water in a blender; blend until smooth. Carrot, Mango, and Herb Smoothie (2) 2 cups frozen mango chunks 1 cup fresh carrot juice 1 cup freshly squeezed orange juice 1/4 cup fresh herbs, such as mint, tarragon, or basil Combine all ingredients in a blender; blend until smooth. Mango-Coconut Water Smoothie (1) 2 cups ripe mango chunks (from 1 to 2 mangoes) 2 to 3 tablespoons fresh lime juice 2 cups unsweetened coconut water Pinch of cayenne powder Combine all ingredients in a blender; blend until smooth. Orange-Berry Smoothie (1) 2 navel oranges, peel and pith removed, cut into chunks 1 cup frozen blueberries 1 cup frozen raspberries Combine all ingredients in a blender; blend until smooth.
Cucumber, Honeydew, and Mint Smoothie 1/2 English cucumber, peeled and chopped 1/2 honeydew melon, peeled and chopped (2 cups) 1 cup pear juice 2 tablespoons fresh lime juice 1/4 cup fresh mint leaves
Almuerzos Lentejas 2 tablespoons olive oil 1 yellow onion, diced 4 garlic cloves, minced 3 celery stalks, finely diced 1 1/2 cups chopped tomatoes 1 1/2 cups dried red lentils 1 turnip, peeled and diced 1/2 cup chopped fresh flat-leaf parsley 1 teaspoon red-wine vinegar (optional) Coarse salt and pepper 1.In a pot, heat olive oil over medium heat. Add onion, garlic, and celery; cook, stirring, until tender, 6 to 8 minutes. 2.Increase heat to high and add tomatoes; cook for 1 minute. Add lentils, turnip, and 6 cups water. 3.Bring to a boil, then reduce heat and simmer until lentils are tender, 20 to 25 minutes. Stir in parsley and vinegar. Season with salt and pepper
Grilled Salmon and Bok Choy with Orange-Avocado Salsa 1 navel orange, peeled and segmented 1/2 avocado, diced 1 tablespoon chopped red onion 1 tablespoon freshly chopped cilantro 1 teaspoon lime juice 1/4 teaspoon toasted sesame oil Coarse salt and pepper 2 (4-ounce) fillets wild salmon 3 heads bok choy, halved Olive oil, for drizzling 1. Heat grill or grill pan to medium-high. In a medium bowl, combine orange segments, avocado, red onion, cilantro, lime juice, and sesame oil. Season to taste with salt and pepper and set aside. 2. Season salmon and bok choy with salt and pepper and drizzle with olive oil. 3. Grill salmon, flipping halfway through, until cooked through, 3 to 4 minutes per side. Grill bok choy until bright green and slightly wilted, about 1 minute per side. Spoon avocado salsa over fish to serve.
Baked Trout with Broccoli, Apple, and Fennel Slaw 4 fillets trout Coarse salt and freshly ground pepper Extra-virgin olive oil, for drizzling 1 lemon, thinly sliced 1 shallot, thinly sliced 1 tablespoon tahini 1 teaspoon grated lemon zest, plus 1 tablespoon lemon juice 1 tablespoon apple sauce 3 broccoli stalks, peeled and julienned (about 1 1/2 cups) 1/2 bulb fennel, thinly sliced 1 carrot, peeled and julienned 1/2 tart apple, peeled, cored, and julienned 2 tablespoons chopped fresh parsley 1. Preheat oven to 400 degrees. 2. Cut 4 pieces of parchment paper to 12 by 16 inches and arrange one fish fillet in the center of each. Season with salt and pepper and top with lemon slices and shallot. Drizzle with olive oil. To fold parchment, join long sides together and make a few 1/4-inch folds to seal. Fold ends like you're wrapping a gift and tuck underneath. 3. Transfer packets to a rimmed baking sheet. Bake until packet is puffed and fish is cooked through, 12 to 14 minutes. Remove from oven and let rest 5 minutes. 4. In medium bowl, whisk together tahini, lemon zest and juice, applesauce, and 1 tablespoon water. Season with salt. 5. Stir in broccoli, fennel, carrot, apple, and parsley until combined. Serve slaw with fish. Spiced Butternut Squash and Apple Soup 2 tablespoons olive oil 1 onion, chopped 2 garlic cloves, chopped 1 inch fresh ginger, grated (2 tablespoons) 1/2 teaspoons turmeric 1/8 teaspoon cinnamon 1/8 teaspoon cardamom Dash ground cloves 2 carrots, peeled and chopped 1 tart apple, peeled, quartered, and chopped 4 cups chopped butternut squash Coarse salt and pepper Directions 1.Heat olive oil in a medium saucepan over medium heat. Add onion and garlic and cook until tender, 6 to 8 minutes. Add ginger, turmeric, cinnamon, cardamom, and cloves and cook until fragrant, about 1 minute. Add carrots, apple, squash, and 3 cups water. Bring to a boil; cover partially and reduce to a simmer. Season with salt and pepper. 2.Cook until vegetables are tender, about 20 minutes. Let cool slightly. 3.Working in batches, puree until smooth in a blender. Adjust seasoning, if necessary. Avocado with Bell Pepper and Tomatoes 1 teaspoon extra-virgin olive oil Juice of 1/2 lime 1 small clove garlic, minced Pinch cayenne Coarse salt 1 ripe avocado, halved and seeded 1/2 yellow bell pepper, stem and seeds removed, diced
6 cherry tomatoes, halved 1 scallion, thinly sliced 1 tablespoon freshly chopped cilantro, plus leaves for garnish Directions 1.In a small bowl, whisk together oil, lime juice, garlic, and cayenne. Season with salt. 2.Scoop out meat from avocado halves and chop. Transfer to a bowl and add bell pepper, tomatoes, scallion, and cilantro. 3.Drizzle with dressing and season with salt. Gently stir to combine. Spoon mixture into avocado shells. Garnish with cilantro leaves.
Steamed Broccoli and Squash with Tahini Sauce 1/2 head broccoli florets 1 Delicata squash, sliced and seeded 1 cup mixed tender greens 1 cup thinly sliced red cabbage 2 tablespoons diced red onion Coarse salt and pepper 1/4 cup Tahini Sauce 1 tablespoon toasted sesame seeds Directions 1.Steam broccoli florets until bright green and tender, about 4 minutes. Remove and set aside. Steam squash until bright yellow and tender, about 10 minutes. 2.In a bowl, toss greens, cabbage, and red onion. Top with steamed vegetables and season with salt and pepper. Drizzle with tahini sauce and sprinkle with sesame seeds. Tahini Sauce 1/2 cup tahini Grated zest and juice of 1 lemon 1 tablespoon olive oil 1 chopped garlic clove 1/2 teaspoon cumin 1/2 teaspoon paprika Coarse salt Directions 1.In a food processor, puree tahini, lemon zest and juice, olive oil, garlic, cumin, paprika, and 3/4 cup water until smooth. Season with salt. Cook's Note: Store sauce in an airtight container in the fridge for up to 1 week.
Roasted Peppers, Cauliflower, and Almonds 1 red bell pepper, quartered and seeds removed 1/2 head cauliflower, cut into florets 1/4 cup extra-virgin olive oil Coarse salt and freshly ground pepper 1 tablespoon fresh lemon juice 1/4 cup Kalamata olives 1/4 cup toasted slivered almonds 1/4 cup fresh parsley leaves Directions 1.Heat oven to 425 degrees. 2.On a rimmed baking sheet, drizzle red pepper slices and cauliflower florets with 2 tablespoons oil and season with salt and pepper. Roast until golden and tender, 18 to 20 minutes. 3.In a bowl, whisk together remaining 2 tablespoons oil and lemon juice. Season with salt and pepper. Arrange roasted red peppers and cauliflower on a platter. 4.Top with olives, almonds, and parsley. Drizzle with dressing.
Snaks 2 cups mixed dried fruit 2 cups raw mixed nuts and seeds Cinnamon Coarse salt 1/3 cup raw sesame seeds Directions 1.In a food processor, pulse dried fruit; transfer to a bowl. 2.Pulse nuts and seeds until finely chopped and add to dried fruit with a dash of cinnamon and a pinch of salt. 3.Knead together and form 1-inch balls; roll each ball in sesame seeds. Crispy Roasted Cauliflower Ingredients 1/2 head cauliflower florets 1 tablespoon olive oil Coarse salt Red chile flakes Directions 1.Heat oven to 425 degrees. 2.On a rimmed baking sheet, drizzle cauliflower florets with olive oil. Season with salt. Roast, turning occasionally, until golden brown and just tender, about 20 minutes. 3.Sprinkle with red chili flakes. Cinnamon Poached Apples with Toasted Walnuts 3 cups apple juice 1/2 cinnamon stick 1 inch fresh ginger, thinly sliced 2 apples, peeled, cored, and halved 2 tablespoons chopped toasted walnuts Directions 1.Bring apple juice, cinnamon, and ginger to a boil. 2.Add apples, cover with parchment; simmer until tender, 8 minutes. 3.Remove and sprinkle with walnuts.
Sesame-Kale Crisps 1 bunch kale, stems removed and leaves torn into 2-inch pieces 2 tablespoon extra-virgin olive oil 1 tablespoon fresh lemon juice 1/4 cup sesame seeds Coarse salt Directions 1. Heat oven to 200 degrees. 2. In a large bowl, drizzle kale with oil, lemon juice, and sesame seeds. Season with salt. Toss until evenly coated. 3. Transfer to a rimmed baking sheet and bake for 30 minutes. Remove from oven and, using a spatula, flip kale leaves over. Return to oven and continue cooking until kale is dry and crisp, 20 to 25 minutes more. Let cool completely. Store in an airtight container for up to 3 days.
Minty Pea Dip 3 cups frozen green peas 1/4 cup fresh mint leaves Zest and juice of 1 lemon 1 clove garlic 2 tablespoons olive oil, plus more for drizzling 1 tablespoons tahini Coarse salt and pepper Directions 1.Cook peas in salted boiling water until tender, 1 minute. Transfer to an ice-water bath; drain. 2.Pulse peas in a food processor with mint, lemon zest and juice, garlic, 2 tablespoons olive oil, and tahini. 3.Season with salt and pepper; drizzle with oil. Cranberry-Pumpkin Seed Trail Mix 1/2 cup dried cranberries 1/2 cup chopped toasted almonds 1/2 cup toasted pumpkin seeds 1/4 cup toasted walnuts 1/4 cup raisins Directions 1.Combine cranberries, almonds, pumpkin seeds, walnuts, and raisins. Cook's Note: Store in an airtight container for up to 1 week.