60day Meal Plan

8/12/2019 60day Meal Plan

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To have a successful weight loss, you must address the unhealthy habits

that bring down. These habits may include dietary practices, lack of

physical activity or even some behaviors that lead to excess weight and

unhealthy living. Healthy living is habit forming. Once you have gured

out the problem that is causing you to gain or retain your weight, you

must change those factors.

Diet, exercise and behavior changes will bring about a healthy living and

favorable weight trends. This book provides you with 60 days worth of

meal plans. Most of the food items require preparation as it is so much

healthier to eat fresh foods rather than processed foods. Once you follow

through with this 60-day meal plan, you can go through the rest of life

building up on this habit thus successfully maintaining your weight.

Each day in this meal plan provides less than 1800 calories when the

recommended serving size is consumed. Most meals can be consumed

without any accompaniments or side dishes. They are delicious and oer

a wide variety of foods to choose. We have included the recipes for thesemeals.

Consuming 1800 calories along with regular physical activity will help

you lose or maintain your weight. This meal plan has specic times and

meal categories so you are not tempted to eat for emotional reasons. One

of the reasons that people fail to stick to their diets and not lose enough

weight is emotional eating. Having a consistent mealtime and a meal plan

will help you watch out for emotional upheavals and prevent over eating.

This meal plan focuses on both vegetarians and non-vegetarians. It is

designed to you provide with hearty and healthy meals that will enhance

your weight loss goals.

60 Day Meal Plan

for WeightLoss


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To have a successful weight loss, you must address the

unhealthy habits that bring down. These habits may include

dietary practices, lack of physical activity or even some

behaviors that lead to excess weight and unhealthy living.

Healthy living is habit forming. Once you have gured out the

problem that is causing you to gain or retain your weight, you

must change those factors.

Diet, exercise and behavior changes will bring about a healthy

living and favorable weight trends. This book provides you

with 60 days worth of meal plans. Most of the food items

require preparation as it is so much healthier to eat fresh

foods rather than processed foods. Once you follow through

with this 60-day meal plan, you can go through the rest of life

building up on this habit thus successfully maintaining yourweight.

Each day in this meal plan provides less than 1800 calories

when the recommended serving size is consumed. Most meals

can be consumed without any accompaniments or side dishes.

They are delicious and oer a wide variety of foods to choose.

We have included the recipes for these meals.

Consuming 1800 calories along with regular physical activity

will help you lose or maintain your weight. This meal plan has

specic times and meal categories so you are not tempted toeat for emotional reasons. One of the reasons that people fail


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Food Protein Carbs Fat Total

Breakfast

Shredded wheat cereal

Skim milk

Strawberries

Lunch

Oven-Fried Picnic Chicken

Warm Pasta Salad with Roasted Corn and

Poblanos

Chocolate Chip Cookies

Dinner

Autumn Farmers Market Salad

Fresh Artichoke and White Bean Crostini

Rotisserie Chicken

Snacks

Raisins

Low fat yogurt

Day 1


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Breakfast Protein Carbs Fat Total

Soft Scrambled Eggs with Fresh Ricotta and

ChivesMango, Blueberry, and Ginger Fruit Salad

Lunch

Pann Bagnat

Autumn Farmers Market Salad

Three-Apple Applesauce

Dinner

Avocado, Hearts of Palm, and Red Onion Saladwith Coriander Vinaigrette

Broiled Salmon with Onion, Tomato and Lemon

Snacks

Fresh Apple

Fat free cottage cheese

Day 2


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Huevos Rancheros with Chipotle Black Bean

Sauce and Avocado SalsaBroiled Grapefruit with Vanilla Ginger Sugar

Lunch

Vietnamese Chicken Salad

Brown Rice with Shiitakes and Scallions

Orange-Pecan Cookies

Dinner

Asian Noodle Dinner Salad

Tropical Fruit Salad

Snacks

Almonds

Hummus

Day 3


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Whole Grain Pancakes with Wild Blueberry-

Maple Syrup

Lunch

Bean & Bello Burger

Endive and Apple Salad

Scarlet Poached Pears

Dinner

Mexican Bulgur and Vegetable Salad

Chocolate Sauce with frozen vanilla yogurt

Snacks

Animal Crackers

Sunflower Seeds


Day 2


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Whole Grain Pancakes with Wild Blueberry-

Maple Syrup

Lunch

Bean & Bello Burger



Dinner

Mexican Bulgur and Vegetable Salad

Chocolate Sauce with frozen vanilla yogurt

Snacks

Animal Crackers

Sunflower Seeds

Hummus

Day 3


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Roasted Plums with Greek Yogurt

Extreme Granola

Lunch

Vegetarian Brown Rice Sushi Rolls

Asian Slaw with Peanuts

Pineapple, Honeydew, and Mango with Ginger

and Fresh Herbs

Dinner

Roasted Squash with Mint and Toasted PumpkinSeeds

Bread Sticks

Snacks

Cashews


Day 5


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Vegetable Frittata with Asiago Cheese

Rosemary-Pepper Focaccia

Lunch

Veggie Sushi Rolls

Mixed Fruit Salad

Dinner

Mixed Mushrooms Stroganoff

Snacks

Fat free yogurt with granola

Animal Crackers

Sunflower Seeds

Hummus

Day 6


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Belgian Endive and Apple Salad with Cranberry

Vinaigrette

Vin Santo Zabaglione with Orange and

Grapefruit

Lunch

Fiesta Veggie Wrap

Dinner

Roasted Sweet Potato and Black Bean Salad

Snack

Pita Chips with Hummus

Day 7


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Golden Egg White Omelets with Spinach and

Cheese

Herbed Cottage Cheese with Multigrain Bread

Lunch

Baked Chicken

Green Beans with Red Onion and Mustard Seed

Vinaigrette

Lemony Potato Avocado Salad

Dinner

Shepherds Pie

Mashed Potato

Steamed baby carrots

Snacks

Frozen creamsicle

Day 8


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Turkey Sausage Patties

Apple Oatmeal Crumble

Lunch

Arugula and Spinach Salad with Prosciutto and

Creamy Mango Dressing

Coriander-Crusted Scallops with Chive Potato

Hash and Sweet Corn Sauce

Chocolate Cherry Biscotti

Dinner

Chicken Breasts with Tomato-Herb Pan Sauce

Garlic Bread Sticks

Snacks

Granola Bar

Grapes

Day 9


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Egg Roulade Stuffed with Turkey Sausage,

Mushrooms, and Spinach

Lunch

La Puerta Garden Beet Soup

Cashew Chard Burritos

Butternut Squash Flan

Dinner

Valley-Style Arroz con PolloCorn Bread

Snacks

Sugar Free Pudding

Fruit roll ups

Frozen creamsicle

Day 10


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Muesli Bread

Apricot Compote

Lunch

Black Bean and Rice Salad

Dinner

Panfried Tofu with Romano-Bean and Herb Salad

Snacks

Avocado with Lemon Pepper

Day 11


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Baked Eggs with Bacon and Spinach

Whole Wheat Bread

Lunch

Firecracker Spinach Salad with Orange SesameDressing

Cal-a-Vie Turkey Cheeseburgers with ChipotleMayonnaiseFresh Fruit Smoothie

Dinner

Pan-Seared Salmon with Pumpkin Seed-Cilantro

Pesto

Rice Pilaf

Snacks

Wheat Thins with Low Fat Cream Cheese

Frozen creamsicle

Day 12


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Pumpkin Muffins

Low Fat Yogurt

Lunch

Roasted Sweet Potato and Black Bean Salad

Dinner

Panang Vegetable Curry

Whole Wheat Chapatti

Snacks

Toast and Peanut Butter

Day 13


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Cinnamon-Scented Breakfast Quinoa

Skim Milk

Lunch

Black Bean-Corn Burger

Dinner

Polenta Stack With Navy Bean Salad

SnacksBaked Plantain

Day 14


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Whole Wheat Pancakes

3 Slices Canadian Bacon

Lunch

Arugula, Fennel and Orange Salad

Tuscan Tuna-and-Bean Sandwiches

Mint Julep Pineapple

Dinner

Pepper-Grilled Steak with Chopped SummerSalad

Snacks

Dry Cereal with Skim Milk

Day 15


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Berry Walnut Cereal

Skim Milk

Lunch

Shrimp and Nopal Cactus Salad

Coffee-Crusted Sirloin with Jalapeo Red-Eye

GravyIndian Corn Pudding

Dinner

Turkish-Spiced Chicken Kebabs with

Pomegranate Relish and Tahini Yogurt

Cooked White Rice

Snacks

Sugar free Strawberry Yogurt

Day 16


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Sweet Potato Cakes with Mango-Pineapple

Chutney

Lunch

Miso Soup with Vegetables and Tofu

Dinner

Vegetable and Chickpea Ragout

SnacksChocolate and Nut Butter Bites

Turkish-Spiced Chicken Kebabs withPomegranate Relish and Tahini Yogurt

Cooked White Rice

Day 18


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Yogurt with Granola, Tropical Fruit, and

Crystallized Ginger

Lunch

Chickpea Salad with Lemon, Parmesan, and

Fresh Herbs

Dinner

Multi-Grain Penne with Hazelnut Pesto, Green

Beans, and Parmesan

Snacks

Strawberry Frozen Yogurt

Chunky Peach Popsicle

Day 19


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Sunny-Side-up Eggs on Mustard-Creamed

Spinach with Crispy Crumbs

Lunch

Shrimp Gazpacho

Salmon Burgers with Spinach and Ginger

Broiled, Marinated Eggplant

Dinner

Grilled Asian Chicken with Bok Choy, ShiitakeMushrooms, and Radishes

Rice Noodles

Snacks

Ranch Dip & Crunchy Vegetables

Day 20


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Crunchy Eggs with Piquillo Peppers

Lunch

Buffalo Burgers with Pickled Onions and Smoky

Red Pepper Sauce

Herbed Potato Salad

Sweet Cherry Cobbler

Dinner

Stir-Fried Beef, Broccoli, and Yams

Plain Brown Rice

Snacks

Biscotti

Skim Milk

Day 21


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Double Nutty Toast

Lunch

Black Pepper Tofu

Dinner

Orrechiette with Caramelized Onions, Sugar

Snap Peas, and Ricotta Cheese

SnacksFruit and Nut Trail Mix

Day 22


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Crunchy Eggs with Piquillo Peppers

Ham and Bell Pepper Frittata

Lunch

Shredded Pork Wraps with Lemon Coleslaw

Oven-Fried Onion Rings

Frozen Creamsicle Cake

Dinner

Pineapple-Glazed Chicken with Jalapeo Salsa

Baked Black Beans

Mixed Green Salad

Snacks

Hard Boiled Egg

Day 23


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Waffles

Sugar Free Maple Syrup

Lunch

Spinach Salad with Strawberry ChampagneVinaigrette

Turkey Breast Medallions with Tomato Jam

Chocolate Cake with Raspberry Filling

Dinner

Steamed Black Cod with Soy-Chile Sauce

Snacks

Cheese Stick

Day 24


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Salmon and Asparagus Frittata

Lunch

Chicken & Rice Soup

Whole Wheat Crackers

Dinner

Veal Scallops with Squash, Tomatoes, and

Roasted-Garlic Basil Sauce

Caesar Salad

Snacks

Walnuts and Craisins Trail Mix

Day 25


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Mixed-Berry Smoothie

Lunch

Mediterranean Fatoush Salad

Dinner

Plum Tomatoes and Artichokes with Penne

Snacks

Peanut Butter and Jelly Sandwich on Whole

Wheat Bread

Day 26


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Spiced Coconut Pancakes with Tropical Fruit

LunchHerb Salad with Feta, Roasted Red Peppers, and

Toasted Nuts

Dinner

Wild-Mushroom Pasta

SnacksOrange Italian Ice

Day 27


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Basic Buckwheat Crepes

Lunch

Turkey Meatballs with Sage and Cranberries

Plain Spaghetti with Tomato Sauce

Dinner

Seafood Paella with Edamame

Snacks

Hawaiian Smoothie

Day 28


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Zucchini Blossom Frittata

Lunch

Salmon Cakes with Greens

Dinner

Flank Steak with Melon Relish

Steamed Asparagus

Whole Wheat Dinner Roll

Snacks

Baby Carrots and Far Free Ranch Dressing

Day 30


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Mediterranean Vegetable-Cheese Pie

Lunch

Farfalle with Arugula and White Beans

Dinner

Mixed Pulses and Herb Soup

Wheat Thins

Snacks

Mixed Fruit Salad

Cantaloupe

Fat Free Cottage Cheese

Day 31


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Spinach and Sun-Dried Tomato Frittata

Lunch

Linguine with Italian Tuna and White Beans

Dinner

Quinoa Stir-Fry with Vegetables and Chicken

Snacks

Apple Sauce

Wheat Crackers


Day 32


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Buckwheat Galettes with Salmon, Capers, and

Dill

Lunch

Buffalo Chicken Burger

Dinner

Tilapia Piccata with Snap Peas

Whole Wheat Dinner Roll

Snacks

Soy Crisps


Day 34


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Rhubarb and Strawberry Breakfast Crostini

Lunch

Vietnamese Tuna Burger

Dinner

Panko-Crusted Chicken with Mustard-Maple Pan

Sauce

Caesar SaladBread Sticks

Snacks

Oatmeal with Blueberries


Day 35


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Shirred eggs with Black-Eyed Pea Salsa and

Collard Greens

Lunch

Grilled Chicken and Peach Salad

Whole Wheat Bread

Dinner

Lobster Salad with Green Beans, Apple, and

Avocado

Snacks

Frozen Fruit Popsicle


Day 36


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Fruit Salad with Fresh Mint

Lunch

Udon with Mushroom Broth, Cabbage, and Yams

Dinner

Quinoa and Spring Vegetable Pilaf

Snacks

Edamame Seasoned with Sea Salt

Day 37


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Berry Parfait

Hard Boiled Eggs

Lunch

Curried Chicken Salad Sandwich

Dinner

Moroccan Beef Stew

Pita Bread

Garden Salad

Snacks

Goat Cheese-Stuffed Peppadews

Day 38


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Banana-Raspberry Bread

Lamb Sausage

Lunch

Fish Tacos with Strawberry Salsa

Dinner

Chicken, Green Bean, Corn, and Farro Salad with

Goat Cheese

Snacks

Pinto Bean and Feta Cheese Quesadillas

Day 39


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Roasted Parmesan Asparagus with Poached

Eggs and Prosciutto

Lunch

Creamy Farfalle with Salmon and Peas

Dinner

Turkey Meatloaf with Mushrooms and Herbs

Mashed Sweet Potato

Snacks

Pineapple and Fat Free Cottage Cheese

Day 40


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Mango and Passion Fruit Smoothie

Lunch

Spinach Salad with Almonds and Kumquats

Dinner

Black Bean Chili with Butternut Squash

Corn Bread

Snacks

Hummus on Pita Chips

Day 41


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Mighty Morning Sandwich

Lunch

Spicy Orange Chicken Stir-Fry

Dinner

Spicy Grilled Tuna with Garden Salsa

Dirty Rice

Snacks

Chewy Nut and Cereal Bars

Day 42


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Cranberry-Almond Granola

Fat Free Yogurt

Lunch

Orzo with Feta, Tomatoes, and Dill

Dinner

Stir-Fried Bok Choy and Mizuna with Tofu

Snacks

Dates

Pecans

Day 43


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Whole-Wheat Oatmeal Pancakes

Lunch

Grilled Chicken and Peach Salad

Dinner

Cheesy Shrimp Enchilada Bake

Snacks

Fruit Parfait

Chewy Nut and Cereal Bars

Day 44


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Power Waffles with Yogurt, Bananas and

Almonds

Lunch

Dijon-Cilantro Tuna Salad on Whole Grain Bread

Dinner

Chicken and White Bean Soup with Herb Swirl

Toasted Bread SticksLeafy Green Salad

Snacks

Plain Popcorn

Day 45


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Portobello Mushrooms with Scrambled Eggs,

Spinach and Roasted Red Peppers

Lunch

Bucatini AllAmatriciana

Dinner

Asian-Style Flank Steak

Wild RiceSteamed Butternut Squash

Snacks

Baked Turkey Links

Day 46


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Baked Banana-Stuffed French Toast

Lunch

Italian Meatball Soup Rapido

Dinner

Pressed Chicken with Yellow Squash and

Tomatoes

Baked Potato Wedges

Snacks

Seasonal Fruit Salad

Plain Popcorn

Day 47


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Creamy Wheat Cereal with Maple Syrup and

Bananas

Lunch

Sesame Soba Noodles with Cucumber, Bok

Choy, and Mixed Greens

Dinner

Bulgur, Garbanzo Bean, and Cucumber Salad

Snacks

Spice-Roasted Chickpeas

Day 48


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Sweet Couscous with Nuts and Dates

Lunch

Pasta with Sausage and Red Grapes

Dinner

Spicy Turkey Chile Verde with Hominy and

Squash

Snacks

Oatmeal Cookie


Plain Popcorn

Day 49


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Pumpkin-Apple Muffins

Lunch

Chicken and Cheese Sliders

Dinner

Baked Whole Fish with Potatoes and Lemon

Snacks

Chex Mix

Day 50


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Vanilla-Date Breakfast Smoothie

Lunch

Farfalle with Baby Spinach, Walnuts, and Ricotta

Dinner

Summer Bean Salad with Toasted Walnuts and

Pecorino Fresco

Snacks

Celery Sticks with Peanut Butter


Plain Popcorn

Day 51


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Breakfast Patties

Scrambled egg whites

Lunch

Penne with Arugula and Tomatoes

Dinner

Persian Stuffed Dumpling Squash with RosePetals

Snacks

Avocado Spread on Wheat Thins

Day 52


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Potato, Sausage, and Spinach BreakfastCasserole

Lunch

Grilled Chicken Breasts with Honeydew Salsa

Dinner

Herb-Rubbed Steaks with Olives Provencal

Small Baked Potato w/ fat free sour cream

Snacks

Low Sodium Pretzels

Plain Popcorn

Day 53


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Savory Rolls

Lunch

Panfried Tofu with Romano-Bean and Herb Salad

Dinner

Couscous with Asparagus, Peas, and Sugar Snaps

Snacks

Sugar free Popsicle

Avocado Spread on Wheat Thins

Day 54


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Berry Scones

Lunch

Portobello Burgers with Pesto, Provolone, andRoasted Peppers

Dinner

Cherry Tomato Pizza Margherita

Snacks

Strawberries

Pineapple

Plain Popcorn

Day 55


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Crustless Mini Quiches

Lunch

Hummus and Feta Sandwiches on Whole Grain

Bread

Dinner

Penne with Lemon and Root Vegetables

Snacks

Dried Peaches

Mixed Nuts

Day 56


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Mushroom-Poblano Frittata

Lunch

Curried Plum and Green Bean Stir-Fry

Dinner

Poblano and Mushroom Tacos

Snacks

Macadamia Nuts

Pineapple

Plain Popcorn

Day 57


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Baked Oatmeal

Lunch

Barley Stew with Leeks, Mushrooms, and Greens

Dinner

Persian Cucumber and Purple Rice Salad

Multigrain Bread Slice

Snacks

Blueberries


Day 58


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Strawberry Citrus Salad

Soft Scrambled Eggs

Lunch

Shrimp With Avocado-Mango Salsa

Whole Wheat Tortilla

Dinner

Grilled Lemon Chicken and MoroccanCouscous

Salad

Snacks

Lunch Meat Rolled in Lettuce

Day 59


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Open-Faced Omelet

Lunch

Lettuce Cups with Stir-Fried Chicken

Dinner

Beef and Potato Supper Pot

Whole Wheat Bread SliceSteamed Mixed Vegetables

Snacks

Dried Fruit and Nut Medley

Day 60


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Oven-Fried Picnic Chicken

preparationindgredients

yield:Makes 8 servingsactive time: 10 minutes plusmarinating Baking 45 minutes

In large bowl, combine buermilk and garlic. Add chickenpieces and turn to coat. Cover and refrigerate at least 30 minutesand up to 12 hours.

Arrange rack in upper third of oven and preheat to 400F. Linelarge shallow baking sheet with foil and spray lightly withcooking oil. In large bowl, combine bread crumbs, oregano,

basil, marjoram, salt, and pepper; toss well to blend.

Drain chicken and discard buermilk. Working with 1 piece ata time, dredge chicken in bread crumbs until well coated, thenplace, skin side up, on baking sheet. Spray pieces lightly withcooking oil.

Bake chicken until golden and cooked through, 35 to 45minutes. Transfer to wire rack to cool.

Transportation tips:If you cook the chicken just before leaving, you can transport itwarm, uncovered, in a basket lined with foil and paper towels. Ifyou make it a day ahead, let it cool, then refrigerate it overnight.Pack the cold chicken in a covered plastic container lined withparchment paper.

2 cups well-shaken buermilk

4 large garlic cloves, lightlycrushed with the side of a

chefs knife, then peeled

8 chicken thighs and 8 chicken

drumsticks (5 pounds total),

skin on

Cooking oil spray

1 1/2 cups plain dried bread

crumbs

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon dried marjoram

1 1/2 teaspoons kosher salt

1/2 teaspoon black pepper


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Warm Pasta Salad with

Roasted Corn & Poblanos

preparation

indgredients

yield:Makes 6 main course servingsPan-roasting or toasting in a dry cast-iron skillet is a cooking techniqueused oen in Mexican cuisine. Weuse it here to bring up the avors ofcorn, onion, and pumpkin seeds. Wecreated this salad as a main course,but its also a terric side dish.

Active time: 50 min Start to nish: 1 hr

In Lay chiles on their sides on a metal rack set over grates ofgas burners set on moderately high. (Or broil chiles on rack of a

broiler pan about 2 inches from heat.) Roast chiles, turning themwith tongs, until skins are blackened, 5 to 8 minutes. 3Transferchiles to a bowl, then cover and let steam 10 minutes.

Peel poblanos and discard seeds and ribs, then coarsely chop.Peel jalapeo and chop with seeds (omit seeds if you want aless spicy salad). Transfer chiles to a large serving bowl andstir in tomatoes and herbs.

Toast pumpkin seeds in a dry well-seasoned 9- to 10-inchcast-iron skillet over moderate heat, stirring, until pued andlightly browned, 2 to 3 minutes (seeds will pop as they pu).Transfer seeds to a small bowl.

Add half of corn to skillet and dry-roast over moderate heat,stirring frequently, until browned in spots, 4 to 5 minutes.Transfer to tomato mixture and cook remaining corn in samemanner, adding it to tomato mixture.

Add onion to skillet and dry-roast, turning frequently, untilbrowned but still slightly crisp. Transfer to a cuing boardand coarsely chop. Stir into corn mixture.

Cook garlic and cumin in oil in skillet over moderate heat,stirring, until fragrant, about 30 seconds. Stir into cornmixture and season vegetables with salt and pepper.

Cook pasta in a large pot of boiling salted water until aldente, then drain. Add pasta to corn mixture and toss. Seasonwith salt and sprinkle with pumpkin seeds and cheese. Servewarm or at room temperature.

4 poblano chiles (1 lb)

1 fresh jalapeo chile

8 medium tomatoes (2 lb),

coarsely chopped

3 tablespoons chopped fresh

oregano

2 tablespoons chopped fresh

cilantro

1/3 cup green (hulled) pumpkin

seeds

4 ears fresh corn, kernels cut o 1 large white onion, cut into

1/2-inch-thick rounds

3 garlic cloves, minced

1 teaspoon ground cumin

1/4 cup olive oil

12 oz short pasta such as

gemelli or rotini

1 1/2 cups crumbled queso

fresco (Mexican fresh cheese) orricoa salata cheese

Garnish: fresh cilantro leaves


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Chocolate Chip Cookies

preparation

indgredients

yield:Makes about twenty 4-inchcookies

active time:15 minutes plus coolingThese at, chewy, half whole-wheatcookies are for the chocolate chippurist: no nuts, no frillspurebliss. They will y out of thekitchen mysteriously. Use a 1-ounce(2-tablespoon-capacity) ice-creamscoop for easy measuring.

Arrange the oven racks in the upper and lower thirds of theoven and preheat to 375F. Line 2 large baking sheets withparchment paper or silicone sheets.

In the bowl of an electric mixer, cream the buer and sugars,beating at medium-high speed until uy, about 5 minutes.Add the eggs, vanilla, salt and baking soda and beat at mediumspeed just until the eggs are incorporated, 1 to 2 minutes. Addthe ours and mix at low speed just until blended, scraping

down the bowl as necessary. Stir in the chocolate chips.

Drop 6 heaping tablespoons of dough on each cookie sheet,spacing the tablespoons of dough evenly apart. Bake for 7minutes, switch and rotate the pans and bake 5 to 7 minutesmore, until the cookies are evenly golden. Let the cookies coolon the pans for a minute or two and then transfer with a spatulato racks to cool completely. Repeat with the remaining dough

2 sticks unsalted buer, at room

temperature 1 cup granulated sugar

1 cup (packed) dark brown

sugar

2 large eggs

1 teaspoon vanilla extract

3/4 teaspoon ne salt

1/2 teaspoon baking soda

1 cup unbleached all-purpose

our 2/3 cup white whole-wheat

our

1 cup semisweet chocolate

chips


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Autumn Farmers

Market Salad

preparation

indgredients

Makes yield:Makes 6 servingsRoasting the squash gives it a sweet,caramelized avor, which balancesthe peppery arugula and tangypomegranate seeds.

Preheat oven to 450F. Toss squash, olive oil, and crushed redpepper on large rimmed baking sheet. Sprinkle with coarsesalt. Roast 15 minutes. Using spatula, turn squash over. Roastuntil edges are browned and squash is tender, about 15 minuteslonger. Sprinkle with coarse salt. DO AHEAD: Can be made 2hours ahead. Let stand at room temperature.

Whisk orange juice, walnut oil, and lemon juice in large shallow

bowl. Season to taste with salt and pepper. Add arugula,walnuts, and pomegranate seeds; toss to coat. Season to tastewith coarse salt and pepper. Spoon warm or roomtemperaturesquash over salad. Drizzle with pomegranate molasses andserve.

4 1/2 to 5 cups 1/2-inch cubes

peeled seeded buernut squash

(from about one 2-pound

squash)

2 tablespoons extra-virgin olive

oil

Pinch of dried crushed red

pepper

Coarse kosher salt

2 tablespoons orange juice

1 1/2 tablespoons walnut oil orother nut oil

1 1/2 teaspoons fresh lemon

juice

4 ounces arugula (about 8 cups

lightly packed)

1/2 cup walnuts, toasted,

coarsely chopped

1/2 cup pomegranate seeds

2 teaspoons pomegranatemolasses** A thick pomegranate syrup; available at some supermarkets and at

Middle Eastern markets, and from adrianascaravan.com.


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Fresh Artichoke and

White Bean Crostini

preparation

indgredients

yield:Makes 16A Sicilian combinationartichokesand beansbecomes another creativevariation on crostini at Cinghiale.

Bring artichokes, 6 cups broth, and next 5 ingredients to boil inlarge saucepan, adding more broth if necessary to cover. Reduceheat; cover and simmer until artichoke hearts are very tender,about 50 minutes. Chill artichokes in broth mixture, uncovered,until cold, at least 2 hours and up to 1 day.

Remove artichokes from broth; drain. Pull o leaves. Cut heartsinto 1/3-inch cubes; place in large bowl. Mix beans, cheese, 1/4cup chopped basil, and 2 tablespoons oil into hearts. Seasonwith salt and pepper.

Preheat oven to 400F. Arrange bread on rimmed baking sheet.Brush with oil. Bake until beginning to crisp, about 8 minutes

Spoon artichoke topping onto bread. Squeeze lemon juice over;top with basil leaf.

4 artichokes, halved lengthwise,

tops and stems trimmed,

center leaves removed, chokes

scraped out 6 cups (or more) low-salt

chicken broth

1 cup dry white wine

1/2 cup chopped carrot

1/2 cup chopped onion

1/2 cup chopped celery

2 large fresh thyme sprigs

1 cup drained rinsed canned

cannellini (white kidney beans) 1/2 cup grated Pecorino

Romano cheese

1/4 cup (packed) nely chopped

fresh basil plus whole leaves

for garnish

2 tablespoons extra-virgin olive

oil plus more for brushing

8 1/3- to 1/2-inch-thick slices

pain rustique or other atcountry bread Lemon wedges


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So Scrambled Eggs with

Fresh Ricoa and Chives


yield:Makes 2 servingsFresh ricoa brings out the eggscreaminess.

Whisk eggs, chopped chives, and 1/4 teaspoon eur de sel inmedium bowl until well blended. Melt buer in heavy mediumnonstick skillet over medium heat. When foam subsides, addeggs and stir with heatproof silicone spatula until eggs arealmost cooked but still runny in parts, tilting skillet and stirringwith spatula to allow uncooked portion to ow underneath,about 2 minutes. Remove from heat. Add ricoa and stir justuntil incorporated but clumps of cheese are still visible.

Arrange 2 toasts or 4 baguee slices on each of 2 plates. Spoonscrambled eggs atop toasts. Sprinkle with more eur de sel andpepper. Garnish with whole chives, if desired.

4 large eggs

1 tablespoon chopped fresh

chives

1/4 teaspoon eur de sel or

coarse kosher salt plus more for

sprinkling

1 tablespoon buer

1/2 cup fresh ricoa cheese*

4 1/3- to 1/2-inch-thick slices

whole grain bread or 8 whole

grain baguee slices, lightly

toasted and buered

Whole chives (optional)

* Available at some supermarkets and at specialty foods stores and

Italian markets.


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Mango, Blueberry, and

Ginger Fruit Salad


yield:Makes 6 breakfast, brunchside-dish, or dessert servingsactive time:15 minutestotal time:35 minutesActive time: 15 min Start to nish:35 min

Remove zest from 1 lime in strips with a vegetable peeler andcut any white pith from strips with a sharp knife. Squeeze 3tablespoons juice from limes. Bring zest, water, and sugar to a

boil in a 1-quart saucepan, stirring until sugar is dissolved, thenboil, uncovered, about 3 minutes. Remove from heat and stir inlime juice. Let syrup stand 20 minutes, then remove zest with asloed spoon and discard.

Toss together mangoes, blueberries, and syrup in a large bowland sprinkle with ginger.

2 limes

1/3 cup water

1/3 cup sugar

2 large mangoes (2 1/2 lb total),

peeled and cut into 1-inch

pieces

3 cups blueberries (3/4 oz)

1/4 cup nely choppedcrystallized ginger (1 1/2 oz)


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Pann Bagnat

preparation

indgredients

yield:Makes 4 servingsConlans French twist on tuna givesyou nearly 1 g of heart-healthyomega-3 fay acids along withthe tart and tangy taste of olives,anchovies and capers.

Combine tuna, olives, onion, anchovies, mustard, parsley,capers, vinegar and oil in a bowl, using a fork to break upchunks of tuna. Divide tomato and leuce among 4 boompieces of baguee; top each of the slices with 1/4 of the tunamixture. Cover sandwiches with remaining pieces of bread;

serve.

12 ounces canned chunk light

tuna in water, drained

8 pied kalamata olives,

coarsely chopped

1/4cup chopped red onion

2 anchovies, nely chopped

2 tablespoons Don mustard

1 tablespoon chopped fresh

parsley

2 teaspoon capers

2 tablespoons red wine

vinegar

1 tablespoon extra-virgin olive

oil

8 slices tomato

4 leuce leaves

1 baguee (about 16 inches),sliced horizontally and


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Three-Apple

Applesauce


yield: Makes six to seven 1-pint jarsThe combination of three varietiesof apples gives this applesaucesweet-tart avor and great texture.

Combine 2 cups water and lemon juice in 10- to 12-quartstockpot. Peel, core, and cut apples into 3/4-inch pieces; mixpieces into lemon water as soon as apples are cut, to preventbrowning. Add sugar, coarse salt, cinnamon, and allspice; stirover mediumhigh heat until sugar dissolves. Bring to boil;reduce heat, cover, and simmer until apples are so and almosttranslucent, stirring frequently, about 20 minutes. Remove fromheat. Using potato masher, mash apples to chunky consistency.

Ladle applesauce into hot clean 1-pint glass canning jars, leaving1/2-inch space at top of jars. Remove air bubbles. Wipe jarthreads and rims with damp cloth. Cover with hot lids; applyscrew bands. Process jars in pot of boiling water 20 minutes.Cool jars completely. Store in cool dark place up to 1 year.

2 cups water

1/2 cup fresh lemon juice

3 pounds Fuji apples or other

sweet-crisp apples

3 pounds Granny Smith apples

or other tart apples

3 pounds Jonathan or Rome

Beauty apples or other so-textured apples

2 1/4 cups sugar

1 1/2 teaspoons coarse kosher

salt

1/2 teaspoon ground cinnamon

1/2 teaspoon ground allspice


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Avocado, Hearts of Palm,

and Red Onion Salad withCoriander Vinaigree

preparation

indgredients

yield:Serves 8In the West Indies, salads are rarelyleafy; rather they are oen based onavocado and onion. We added heartsof palm for an additional tropicaltouch.

Can be prepared in less that 45minutes.

Combine tuna, olives, onion, anchovies, mustard, parsley,capers, vinegar and oil in a bowl, using a fork to break upchunks of tuna. Divide tomato and leuce among 4 boompieces of baguee; top each of the slices with 1/4 of the tunamixture. Cover sandwiches with remaining pieces of bread;

serve.

For vinaigree

1 small garlic clove

1/4 cup fresh coriander

3 tablespoons fresh lemon

juice

1/2 teaspoon sugar

1/4 teaspoon salt

1/2 cup olive oil

For salad

a 14-ounce can hearts of palm,

drained

4 California rm-ripe

avocados

1 small red onion, sliced thin

Boston leuce leaves (from

about 2 heads)


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Broiled Salmon with Onion,

Tomato and Lemon


yield: Serves 4Wrapping the sh in foil enhancesits avor and keeps it extremelymoist. In summer, it can be cookedoutdoors on the grill.

Melt buer in heavy small saucepan over low heat. Add parsley,garlic and lemon juice and simmer 2 minutes.

Preheat broiler. Place salmon on large piece of heavy-duty foil;season with salt and pepper. Brush salmon with half of buermixture. Arrange onion, tomato and lemon slices over. Drizzleremaining buer mixture over. Fold foil over salmon and crimpedges tightly to seal. Place salmon package in broiler pan. Broil5 inches from heat source until salmon is just cooked through,about 10 minutes.

1/4 cup (1/2 stick) unsalted

buer

2 tablespoons minced fresh

parsley

2 large garlic cloves, minced

2 teaspoons fresh lemon juice

1 16-ounce salmon llet withskin

4 thin onion slices

4 thin tomato slices

4 thin lemon slices


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Huevos Rancheros with

Chipotle Black Bean Sauceand Avocado Salsa

preparation

indgredients

yield:Makes 4 servings

Stir rst 4 ingredients in bowl to blend. Season salsa with saltand pepper.

Preheat oven to 400F. Spray baking sheet with nonstick spray.Arrange tortillas in single layer on sheet. Bake until tortillas aregolden, about 15 minutes.

Meanwhile, heat 3 teaspoons oil in large nonstick skillet overmedium-high heat. Add onion and saut until golden, about 5minutes. Add garlic and cumin; stir 30 seconds. Stir in tomatoes

with juice, beans, and chiles; bring to boil. Reduce heat; simmeruntil almost all liquid is absorbed, stirring frequently, about 8minutes. Season to taste with salt.

Heat 1 teaspoon oil in another large nonstick skillet overmedium heat. Crack eggs into skillet; fry until whites are just setbut yolks are still so, about 4 minutes. Sprinkle with salt andpepper.

Place 1 warm tortilla on each of 4 plates. Divide bean mixtureamong tortillas. Top each with 1 egg; sprinkle with cheese andleuce. Top with salsa; serve.

1 small avocado, peeled,

pied, diced

1/3 cup chopped fresh cilantro

1/3 cup minced green onions

1 1/2 tablespoons fresh lime

juice

Nonstick vegetable oil spray

4 5- to 6-inch-diameter corn

tortillas

4 teaspoons canola oil,

divided

1 cup nely chopped onion

3 garlic cloves, minced

2 1/2 teaspoons ground cumin

1 28-ounce can diced tomatoes

in juice

1 15-ounce can black beans,

drained

2 teaspoons chopped canned

chipotle chiles*

4 large eggs

1/2 cup grated Monterey

Jack cheese or sharp cheddar

cheese 2 cups thinly sliced romaine

leuce *Chipotle chiles canned in a spicy tomato sauce, sometimes called adobo, are availableat Latin American markets, specialty foods stores, and some supermarkets.


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Broiled Grapefruit with

Vanilla Ginger Sugar


yield:Serves 6Can be prepared in 45 minutes orless.

Preheat broiler.

In an electric coee/spice grinder combine sugar, ginger, andvanilla and ground ne.

Halve each grapefruit crosswise and run knife around eachsection to loosen membranes. Arrange grapefruits, cut sides up,in a ameproof baking dish or baking pan just large enough tohold them in one layer and sprinkle with sugar mixture. Broilgrapefruits about 1 1/2 inches from heat until sugar melts andtops begin to brown, 10 to 15 minutes.

Serve grapefruits at room temperature.

2/3 cup sugar

3 tablespoons chopped

crystallized ginger

3/4 teaspoon vanilla extract

6 large pink grapefruits


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Vietnamese Chicken Salad

preparation

indgredients

yield:Serves 6Can be prepared in 45 minutesor less.

Preheat broiler.

In an electric coee/spice grinder combine sugar, ginger, andvanilla and ground ne.

Halve each grapefruit crosswise and run knife around eachsection to loosen membranes. Arrange grapefruits, cut sides up,in a ameproof baking dish or baking pan just large enough tohold them in one layer and sprinkle with sugar mixture. Broilgrapefruits about 1 1/2 inches from heat until sugar melts andtops begin to brown, 10 to 15 minutes.

Serve grapefruits at room temperature.

2/3 cup sugar

3 tablespoons chopped

crystallized ginger

3/4 teaspoon vanilla extract

6 large pink grapefruits


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81

Brown Rice with

Shiitakes and Scallions


yield: Makes 8 servingsThe brown rice in this side dishis full of ber. (Cooked white hasnone.)

Soak shiitakes in 3 cups hot water until so, as directed onpackage (at least 25 minutes). Save soaking water. Strain soakingwater through a ne-mesh sieve into a large saucepan; add rice,shiitakes, kombu (if desired), soy sauce and salt. Bring to a boil,stir and cover. Reduce heat to low and simmer, covered, until allliquid has evaporated and rice is tender, about 40 minutes. Turno heat and allow to rest 10 minutes. Stir in scallions and serveimmediately.

4 whole dried shiitake

mushrooms, stemmed and caps

sliced, or 1 cup dried shiitake

slices

2 cups short-grain brown rice,

rinsed

1 piece dried kombu (seaweed),

rinsed (optional) 3 tablespoons soy sauce

1 teaspoon salt

1/4 cup thinly sliced scallions

(green part only)


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Orange-Pecan Cookies

preparation

indgredients

yield:Makes 16 cookiesIf you are looking for a cookiethats lower in calories thanyour favorite chocolate chiprecipe, whip up a batch ofthese palate-pleasing bites frompastry chef Heather Norkin.Theyre easy to make, andalmost all of the fat is the heart-friendly unsaturated kind, fromthe pecans.

Pulse pecans and sugar in a food processor into a sandliketexture. Transfer to a bowl and stir in zest and extract. Slowlystir in egg white until a thin dough forms. Cover and chill atleast 2 hours. Heat oven to 350F. Lightly coat a baking sheetwith cooking spray. Measure 16 heaping teaspoonsful of dough

and roll each into a ball. Place balls on sheet, 2 inches apart. Bake8 to 10 minutes. Cool completely before removing from pan.Dust with powdered sugar if desired.

1 cup chopped pecans

1/3 cup sugar

1 tsp grated orange zest

1 tsp orange extract

1 egg white, lightly beaten

Canola-oil cooking spray

Powdered sugar (optional)


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Asian Noodle Dinner Salad

preparation

indgredients

yield: Serves 2

Noodles

Take a quarter of the package of noodles for each servingand place in boiling water for 3 to 4 minutes. Cook onlyuntil just so (al dente) but not too so; separate the strandswhile boiling. Drain in colander and immediately rinse withcold water. Cool noodles in the refrigerator. Mix with otheringredients and dressing.

1 broiled 3 ounce breast of

chicken shredded or 3 oz of

deveined cooked shrimp

2 cups chopped romaine leuce

1/2 cup cherry tomatoes

2 scallions, sliced (both white

and green parts)

3 tbsp chopped cilantro

1/2 cup snow peas

2 or 3 tbsp of Asian Dressing

Noodles:

1 16-ounce package of thin

Chinese noodles or Soba

noodles or angel hair pasta

Asian Dressing:

3 tbsp dark sesame oil

3 tbsp soy sauce (light)

2 tbsp balsamic or rice wine

vinegar

2 tbsp of sugar

1 tbsp peanut buer

2 tbsp grated ginger Zest of 1/2 lemon

1/2 tsp garlic powder


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Whole Grain Pancakes with

Wild Blueberry-Maple Syrup


yield:Makes 12active time: 25 minutestotal time: 25 minutes

Boil 1 cup syrup and blueberries in heavy medium saucepanuntil reduced to generous 1 cup, about 13 minutes. Cool tolukewarm.

Meanwhile, combine pancake mix, next 4 ingredients and2 tablespoons maple syrup in medium bowl and whisk toblend (baer will be thick).

Melt 1 tablespoon buer on griddle or in 2 large nonstickskillets over medium heat. Drop baer by 1/4 cupfuls ontogriddle or skillets and quickly spread with back of spoon into3- to 4-inch rounds. Cook pancakes until brown and cookedthrough, about 2 minutes per side. Transfer to plates. Repeatwith remaining buer and baer. Serve with syrup.

Test Kitchen Tip: If you cant nd whole-grain baking mix,substitute 2 cups whole wheat our, 1 teaspoon baking soda, 1/2teaspoon salt and 2 egg whites.

1 cup plus 2 tablespoons

maple syrup

1 cup frozen wild blueberries

2 cups whole grain complete

pancake and wae mix (the

Bon Apptit Test Kitchen used

Kodiak Cakes brand)

2 cups buermilk

6 tablespoons wheat germ

2 teaspoons vanilla extract

2 teaspoons ground cinnamon

2 tablespoons (1/4 stick) buer


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preparation

indgredients

yield: Makes 4 servings plus extradressingApples make this salad appealingeven to young children.

Whisk rst 4 ingredients in small bowl. Gradually whisk inoil. Season to taste with salt and pepper. Set vinaigree aside.Mix Belgian endive, escarole, and apple in large bowl. Tosssalad with 1/4 cup vinaigree.

1/4 cup apple cider vinegar

1 teaspoon Don mustard

1 teaspoon minced shallot

1 teaspoon sugar

3/4 cup canola oil

3 heads of Belgian endive,

halved lengthwise, cut

crosswise into 1/2-inch pieces 1 cup torn escarole leaves

1/2 medium Fuji or Braeburn

apple, cored, cut into

6 wedges, thinly sliced

crosswise


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yield:Makes 6 servingsactive time:20 mintotal time:1 1/2 hrThough poaching pears in wine oenresults in a subtle, sophisticateddessert, it rarely looks as lovely as ittastes. Here, Grimes took inspirationfrom the saturated-red glasswarethats ubiquitous in Parisian eamarkets and from a dessert at LeChateaubriand, which uses beet togive the pears a lush garnet hue. Asfar as its avor goes, the beet doesntlend anything more than a nice

balance to the overall dish, but youllprobably want to poach pears thisway from now on.

Bring wine, beet, sugar, lemon juice, cinnamon, and bayleaves to a boil in a 1 1/2- to 2-quarts saucepan, stirring untilsugar has dissolved.

Add pears and cover with a round of parchment paper.Simmer, turning occasionally, until pears are tender andliquid is syrupy, 35 to 40 minutes. Transfer pears to a bowl.Discard cinnamon stick and bay leaves and pour syrup over

pears. Cool completely in syrup, about 30 minutes.

Cooks note: Poached pears can be made 1 day ahead and chilled.Bring to room temperature before serving.

2 cups Orange Muscat such

as Essencia (from a 750-ml

bole)

1 medium red beet (1/4

pound), peeled and sliced

1 tablespoon sugar


1 (2-inch) cinnamon stick

2 Turkish bay leaves or 1

California

3 small rm-ripe pears (3/4

to 1 pound total), such as

Forelle, peeled, halved

lengthwise, and cored


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87

Mexican Bulgur and

Vegetable Salad

preparation

indgredients

yield: Makes 8 (side dish) servingsactive time: 40 mintotal time:1 hrThere have been Lebanese livingin Latin America for more than100 years, and the communityin Mexico is particularly large,so creating a Mexican versionof tabbouleh is not as odd as itmight seem. This version is lesstime-consuming than the original,

because cilantro can be choppedup, stems and all, whereas parsleyleaves need to be picked o thestems.

Pour boiling water over bulgur in a heatproof bowl, thencover bowl tightly with a plate and let stand 1 hour.

Drain bulgur in a sieve, pressing to remove any excess liquid,and transfer to a large bowl. Add lemon juice, oil, cumin, and1/2 teaspoon salt and toss well. Stir in remaining ingredients.Season with salt and pepper and serve at room temperature.

Cooks note: Salad can be made 1 hour ahead and kept,covered, at room temperature.

1 cup boiling-hot water

1/2 cup coarse bulgur

1/4 cup fresh lemon juice

1/4 cup extra-virgin olive oil

1 teaspoon ground cumin

3 large plum tomatoes, seeded

and cut into 1/4-inch dice

1 cup diced (1/4-inch) coredseedless cucumber

1 cup diced (1/4-inch) peeled

jicama

2 cups chopped cilantro

1/2 cup chopped mint leaves

3 tablespoons pine nuts,

lightly toasted


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Chocolate Sauce with

frozen vanilla yogurt


yield:Makes 6 servingsactive time:20 mintotal time:1 1/2 hrThough poaching pears in wine oenresults in a subtle, sophisticateddessert, it rarely looks as lovely as ittastes. Here, Grimes took inspirationfrom the saturated-red glasswarethats ubiquitous in Parisian eamarkets and from a dessert at LeChateaubriand, which uses beet togive the pears a lush garnet hue. Asfar as its avor goes, the beet doesntlend anything more than a nice

balance to the overall dish, but youllprobably want to poach pears thisway from now on.

Bring wine, beet, sugar, lemon juice, cinnamon, and bayleaves to a boil in a 1 1/2- to 2-quarts saucepan, stirring untilsugar has dissolved.

Add pears and cover with a round of parchment paper.Simmer, turning occasionally, until pears are tender andliquid is syrupy, 35 to 40 minutes. Transfer pears to a bowl.Discard cinnamon stick and bay leaves and pour syrup over

pears. Cool completely in syrup, about 30 minutes.

Cooks note: Poached pears can be made 1 day ahead and chilled.Bring to room temperature before serving.

2 cups Orange Muscat such

as Essencia (from a 750-ml

bole)

1 medium red beet (1/4

pound), peeled and sliced

1 tablespoon sugar


1 (2-inch) cinnamon stick

2 Turkish bay leaves or 1

California

3 small rm-ripe pears (3/4

to 1 pound total), such as

Forelle, peeled, halved

lengthwise, and cored


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Mexican Bulgur and

Vegetable Salad

preparation

indgredients

yield: Makes about 1 1/4 cupsMexican chocolate containscinnamon, sugar, and groundalmonds, making this saucesomewhat granular in texture.Can be prepared in 45 minutes orless.

In a metal bowl set over a saucepan of barely simmeringwater combine chocolate and water and stir until chocolateis melted and sauce is somewhat smooth, about 20 minutes.(Most of the water will have evaporated and mixture willhave thickened slightly.) Remove bowl from heat and stirin cream and liqueur until combined well. Cool saucecompletely and transfer to a jar with a tight-ing lid. Saucekeeps, covered and chilled, 1 month. Serve sauce over icecream.

8 ounces Mexican chocolate*,

chopped

1/2 cup water

1/4 cup heavy cream

1 tablespoon Kahla or other

coee-avored liqueur


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Roasted Plums with

Greek Yogurt


yield:Makes 4 servingsIf plums arent available, pearsare an easy alternative. And withcalories this low, go aheadindulge in seconds!

Heat oven to 375F. Line a baking sheet with parchmentpaper. Place plums cut side up on sheet, brush with buerand sprinkle with sugar. Bake until so and some juices runo, about 15 minutes. Divide among 4 bowls, top each with2 tablespoons yogurt, sprinkle with nuts and drizzle withhoney.

Parchment paper

6 dark plums, halved and

pied

1 tablespoon unsalted buer,

melted

1 tablespoon sugar

1/2 cup 2 percent Greek

yogurt

2 tablespoons hazelnuts,

toastedin the oven at 375F for

7 minutes, chopped

2 teaspoons honey


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Vegetarian Brown

Rice Sushi Rolls

preparation

indgredients

yield: Makes 1 servingBrown rice is not traditionally usedfor sushi in Japan, but since itssuch a healthy whole grain, wevedecided to bend the rules. Youllhave leover vegetables, which aregreat for salads.Active time:25 min Start to nish:1 1/4 hr

Rinse rice well and bring to a boil with 1 cup water and 1 teaspoon soysauce in a 1- to 1 1/2-quart heavy saucepan, then reduce heat to very lowand simmer, tightly covered, until water is absorbed, about 40 minutes.Remove from heat and let rice stand, covered, 10 minutes.

While rice is standing, stir together vinegar and remaining teaspoon soysauce.

Transfer rice to a wide nonmetal bowl (preferably wood, ceramic, or glass)and sprinkle with vinegar mixture, tossing gently with a large spoon tocombine. Cool rice, tossing occasionally, about 15 minutes.

Stir together wasabi and remaining teaspoon water to form a sti paste. Letstand at least 15 minutes (to allow avors to develop).

Place sushi mat on a work surface with slats running crosswise. Arrange1 sheet nori, shiny side down, on mat, lining up a long edge of sheet withedge of mat nearest you. Using damp ngers, gently press half of rice(about 3/4 cup) onto nori in 1 layer, leaving a 1 3/4-inch border on sidefarthest from you.

Arrange half of cucumber in an even strip horizontally across rice, starting

1 inch from side nearest you. (You may need to cut pieces to t from sideto side.) Arrange half of carrot just above cucumber in same manner. Peelavocado half and cut lengthwise into thin slices, then arrange half of slicesjust above carrot in same manner. Repeat with radish sprouts, leing somesprout tops extend beyond edge.

Beginning with edge nearest you, li mat up with your thumbs, holding llingin place with your ngers, and fold mat over lling so that upper and loweredges of rice meet, then squeeze gently but rmly along length of roll, tuggingedge of mat farthest from you to tighten. (Nori border will still be at on mat.)Open mat and roll log forward to seal with nori border. (Moisture from ricewill seal roll.) Transfer roll, seam side down, to a cuing board. Make secondlog in same manner, then cut each log crosswise into 6 pieces with a wet thin-bladed knife. Serve with wasabi paste, soy sauce, and ginger.

Cooks notes: If you prefer to use white sushi rice, cook the same amount of ricewith 1 cup water 15 minutes. Omit all soy sauce from rice and replace with 1/4teaspoon salt dissolved in 2 tablespoons rice vinegar. If you arent able to ndseasoned rice vinegar, dissolve 2 teaspoons sugar in 2 tablespoons unseasoned ricevinegar. *Available at natural foods stores and some supermarkets. **Available atAsian markets and sushifoods.com.

Scant 2/3 cup short-grain

brown rice*

1 cup plus 1 teaspoon water 2 teaspoons soy sauce

2 tablespoons seasoned rice

vinegar**

1 teaspoon wasabi powder**

2 (8 1/4- by 7 1/4-inch) sheets

roasted nori** (dried laver)

1/2 Kirby cucumber, peeled,

seeded, and cut into 1/16-

inch-thick matchsticks 1/2 carrot, cut into 1/16-inch-

thick matchsticks

1/2 rm-ripe small California

avocado

3/4 oz radish sprouts*, roots

trimmed

Special equipment: a bamboo

sushi mat** Accompaniments: soy sauce

for dipping; sliced gari **

(pickled ginger)


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Asian Slaw with Peanuts


yield:Makes about 7 cupsactive time:10 minutes plus coolingtotal time:50 minutesThe Seaman and Steel families areaddicted to this homemade granolawith dried blueberries and sweetdates. Serve it with a splash ofmilk or a spoonful of yogurt or icecream, sprinkled on pancakes, or ina smoothie.

Preheat the oven to 375F. Line a large shallow baking sheetwith foil. Spread the pecans and almonds on the sheet androast for 8 to 10 minutes, until lightly toasted. Transfer thenuts to a board, let cool and chop the nuts. Set aside.

Reduce the oven temperature to 300F. Pour the oats andsesame seeds, if using, in a mound on the same baking sheet.Melt the buer in a small bowl in the microwave; stir in themaple syrup and salt and drizzle on top of the oats. Stir well

with a rubber spatula and then spread out the oats in an evenlayer.

Bake the oats for 30 minutes, stirring once with the spatulahalfway through, until the oats are lightly colored. Let cool;the mixture will crisp as it cools. Add the dates, blueberries,and reserved nuts and toss.

Cooks Note: Store the granola in covered glass jars at room temperaturefor up to one month.

Double the fun! Make two batches of granola by doubling the ingredients

and using two baking sheetsone in the upper third and one in the lowerthird of the oven. Package in cellophane bags tied with ribbon for a tastygi.

3/4 cups pecans

1/2 cup natural almonds

4 cups old-fashioned rolled

oats

1/4 cup sesame seeds

(optional)

1 stick (8 tablespoons)

unsalted buer 1/3 cup pure maple syrup,

cane syrup or honey, at room

temperature

1/4 teaspoon ne salt

3/4 cup chopped dates

1/2 cup dried blueberries or

raisins


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Asian Slaw withPeanuts



For a picnic, transport this colorfulside dish next to a cold pack in anairtight container.

Whisk rst 5 ingredients in medium bowl to blend. Season

with salt and pepper.

Mix cabbage and remaining ingredients in large bowl. Tosswith enough dressing to coat. Season with salt and pepper.(Can be made 3 hours ahead. Cover; chill.)

1/2 cup vegetable oil

1/4 cup rice vinegar

2 tablespoons oriental sesameoil

1 1/2 tablespoons minced

peeled fresh ginger

2 teaspoons soy sauce

6 cups thinly sliced Napa

cabbage

6 green onions, very thinly

sliced 6 ounces snow peas, stringed,

thinly sliced lengthwise

1 large red bell pepper, thinly

sliced

1/2 cup roasted peanuts


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Pineapple, Honeydew,

and Mango with Gingerand Fresh Herbs

preparation

indgredients

yield: Makes 4 servingsBasil, cilantro, and red bell pepper

bring a savory element to this fruitsalad. This is a great dessert, butwould be equally good for breakfast

or brunch.

Mix all ingredients except sesame seeds in large bowl.Let stand 10 minutes for avors to blend. Divide fruitmixture among wineglasses and sprinkle with sesameseeds

2 cups diced peeled fresh

pineapple

1 cup diced seeded peeled

honeydew melon

1 cup diced peeled pied

mango

2 tablespoons thinly sliced

fresh basil 2 tablespoons fresh lime juice

2 tablespoons honey

1 tablespoon thinly sliced

fresh cilantro or mint

1 tablespoon minced

crystallized ginger

1 tablespoon minced red bell

pepper

1 tablespoon sesame seeds


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Roasted Squash with Mintand Toasted Pumpkin Seeds

preparation

indgredients

yield: Makes 8 to 10 servings

Use buernut squash or a small,rm cooking pumpkin such as asugar pumpkin for the best results.

Preheat oven to 425F. Cut squash into 1 1/2-thickwedges, leaving skin on. Scrape o seeds and stringswith a large spoon and discard. Coat wedges with 3tablespoons oil and season with salt and pepper. Laywedges cut side down on a large rimmed baking sheet.

Roast, carefully turning halfway through, until goldenbrown on both sides, about 30 minutes.

Heat remaining 1 tablespoon oil in a small skillet overmedium-high heat. Add pumpkin seeds and cook,swirling pan oen, until seeds are pued and brown butstill have a bit of green, 45 minutes. Transfer seeds topaper towels to drain. Sprinkle with salt. DO AHEAD:Squash and toasted pumpkin seeds can be made 4hours ahead. Let stand separately at room temperature.Rewarm squash before serving.

Transfer squash to a large plaer and drizzle withbalsamic vinegar. Sprinkle squash with torn mint leavesand toasted pumpkin seeds.

2 medium acorn or buernut

squash or small sugar

pumpkins (about 3 poundstotal)

4 tablespoons olive oil,

divided

Kosher salt and freshly

ground black pepper

1/4 cup shelled pumpkin

seeds (pepitas)

1 tablespoon aged balsamic

vinegar 1/4 cup fresh mint leaves, torn


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Rosemary-Pepper Focaccia

preparation

indgredients

yield:Serves 16

Blend 2 cups our, yeast, salt and sugar in processor.Combine hot water and 1 tablespoon oil in glassmeasuring cup. With machine running, add watermixture through feed tube and process until elastic anduniformly moist dough forms that just cleans inside ofwork bowl, about 40 seconds. If dough is sticky, add moreour by tablespoons, incorporating each addition beforeadding next. If dough is dry, add water by tablespoons,incorporating each addition before adding next. Gatherdough into ball. Transfer to greased bowl, turning to coatentire surface. Cover with damp towel and let rise 30minutes.

Grease 12-to 14-inch pizza pan or baking sheet. Sprinklewith cornmeal. Punch dough down and knead untilsmooth. Cover and let rest 10 minutes. Roll out doughon lightly oured surface pan. Dimple surface withngertips. Spread remaining 2 teaspoons oil over.Sprinkle with rosemary and crushed red pepper. Sprinkle

lightly with salt and pepper. Let rise 30 minutes.

Preheat oven to 400F. Bake bread until golden, about 20minutes. Cut hot bread into wedges and serve.

2 cups (or more) bread our

1 envelope fast-rising dry

yeast 1 teaspoon salt

1 1/2 teaspoons sugar

3/4 cup hot water (125F. to

130F.)

1 tablespoon plus 2 teaspoons

olive oil

Cornmeal

2 tablespoons minced fresh

rosemary 1/4 teaspoon dried crushed

red pepper


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99

Veggie Sushi Rolls

preparation

indgredients

yield: Serves 4At Captiva Art Cafe on CaptivaIsland, Florida, chef MahewMitchell oers imaginative pastaand egg dishes as his meatless

selections. We reduced the yolks inhis friata, but all the wonderfulavor is still there. Mitchellaccompanies the friata withtoasted focaccia

Place the rice in a microwave-safe bowl. Add a few dropsof water and microwave on high until the rice is warmand soened, about 30 seconds. Set the rice aside to cool.

In a small bowl, combine the vinegar with 2 tablespoonswater. Place a bamboo sushi mat on a work surface with thebamboo strips facing you horizontally. Place the nori sheethorizontally, shiny side down, on the mat, aligned with theedge nearest you. Dip your hands into the vinegar-watermixture and spread the cooled rice in an even layer over thenori sheet, leaving the top one-fourth of the nori uncovered.Sprinkle the sesame seeds over the rice, then arrange thecucumber and carrot sticks and the avocado slices in ahorizontal strip across the boom portion of the rice.

Starting at the edge closest to you, li the mat, nori,and rice over the lling to seal it inside, then roll up thesushi into a tight cylinder. Use your nger to lightlymoisten the outer edge of the nori with the vinegar-water mixture to seal the roll. Dipping a sharp knife inwater before each cut, cut the roll in half crosswise, andthen cut each half crosswise into 4 equal pieces.

Pack the sushi snugly into an airtight container andsprinkle with sesame seeds. Refrigerate until ready to

go. Include lile containers of soy sauce and/or pickledginger, if you like. And dont forget the chopsticks!

Create training chopsticks by binding the top endstogether and then wedging them apart.

cooked sushi rice 1 1/4 cups (6

oz/185 g)

unseasoned rice vinegar 1

teaspoon

toasted nori seaweed 1 sheet,

about 7 by 8 inches (18 by 20

cm)

toasted sesame seeds 1tablespoon, plus more for

sprinkling

English cucumber 1/4, peeled

and cut into thin matchsticks

carrot 1/2, peeled and cut into

thin matchsticks

ripe avocado 1/4, thinly sliced

soy sauce and pickled ginger

slices for serving (optional)


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Mixed MushroomsStrogano

preparation

indgredients

If you have mushroom fans in yourfamily, this contemporary take ona classic pasta dish is bound toplease. High-calorie sour cream isreplaced with a healthy dose of soy

1. Cook the noodles in plenty of rapidly boiling wateruntil al dente.

2. Meanwhile, heat the oil in a large skillet or stir-fry pan.Add the onion and saut over medium heat until golden.

3. Add all the mushrooms and the wine to the pan. Coverand simmer over low heat until the mushrooms are

tender, about 10 minutes. Stir in the tofu and lemon juiceand heat gently just until heated through, then removefrom the heat. Season to taste with pepper.

4. Drain the noodles and transfer to a serving dish. Stir inthe margarine and season with salt, if desired.

5. To serve, place a bed of noodles on each plate, thentop with some of the mushroom mixture. Garnish eachserving with a sprinkling of parsley, if desired, plus adusting of paprika.

Tip: To save time, use two 8-ounce packages preslicedwhite mushrooms. Make sure they look fresh!

10 to 12 ounces ribbon-style

noodles (see Note)

1 1/2 tablespoons light olive

oil

1 large onion, chopped

12 to 16 ounces white

mushrooms, sliced (see Tip) 4 to 6 ounces fresh shiitake

mushrooms, sliced

4 to 6 ounces cremini or baby

bella mushrooms, sliced

1/2 cup dry white wine,

vegetable stock, or water

One 12.3-ounce container

silken tofu, pured

1 tablespoon freshly squeezedlemon juice

Freshly ground pepper

2 tablespoons

nonhydrogenated margarine

Salt, to taste, optional

Minced fresh parsley for

topping, optional

Paprika for topping, optional

Note:Use spinach noodles, whole-grain ribbons madeof quinoa or spelt our, or pappardelle, brokeninto halves or thirds.


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Belgian Endive and Apple Saladwith Cranberry Vinaigree


yield: Makes 4 ServingsA crunchy and colorful salad witha lively dressing. Pomegranate

juice and pomegranate seeds can besubstituted for the cranberry juice

concentrate and cranberries.

Whisk oil, cranberry juice concentrate and vinegar insmall bowl to blend. Season to taste with salt and pepper.

Combine endive and apples in medium bowl. Pourdressing over; toss to coat. Sprinkle cranberries, greenonions and walnuts over and serve

2 tablespoons olive oil

(preferably extra-virgin)

2 tablespoons frozen

cranberry juice concentrate,

thawed

1 tablespoon white wine

vinegar

3 heads Belgian endive, thinlysliced crosswise

2 Red Delicious or Fuji apples,

unpeeled, cored, chopped

1/2 cup chopped fresh

cranberries

1/4 cup thinly sliced green

onions

1/4 cup walnuts, toasted,

coarsely chopped


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102

Vin Santo Zabaglione withOrange and Grapefruit

preparation

indgredients

yield: Makes 4 servingsactive time:20 mintotal time: 25 minThis surprisingly rich-tastingcustard has much less fat thanthe classic version made with

egg yolks. In another twist, wecall for vin santo instead of theconventional choice, Marsala.

Cut peel and white pith from oranges and grapefruit witha sharp knife, then cut sections free from membranes.Drain fruit in a large sieve set over a bowl 5 minutes,

reserving juice for another use. Toss fruit with 1tablespoon sugar.

Beat egg, remaining 2 tablespoons sugar, vin santo, creamof tartar, and a pinch of salt in a double boiler or a metal

bowl set over a pot of simmering water with a hand-heldelectric mixer at medium speed until slightly thickenedand frothy, about 5 minutes (mixture will froth up andthen subside a bit before thickening). Remove from heat.

Divide fruit among 4 stemmed glasses and top with

zabaglione. Serve immediately.

Cooks note: The eggs will not be fully cooked in thisdessert, which may be of concern if there is a problemwith salmonella in your area.

3 medium navel oranges

1 large pink or red grapefruit

3 tablespoons sugar

1 large egg 3 tablespoons vin santo or

other sweet dessert wine

3/4 teaspoon cream of tartar

Garnish: freshly ground nutmeg


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Fiesta Veggie Wrap

preparation

indgredients

yield: Makes 1 wrap

In a small bowl, mix together the cream cheese and pesto.Spread the cream cheese mixture evenly over the tortilla. Topwith the avocado slices, arranging them in a horizontal line

across the center or mashing them onto the surface. Arrangethe carrot and cucumber on top of the avocado. Sprinkle withsalt and pepper. Press down gently.

Fold about 2 inches (5 cm) of the right side of the tortillaover the lling. Press gently. Beginning with the roundedside closest to you, roll up the tortilla into a tight cylinder,with the lling peeking out the top. Alternatively, roll up thetortilla like you would a burrito, with the lling enclosed inthe wrap.

Wrap in foil or a strip of prey paper and place in an airtight

container or sandwich bag and seal tightly. Refrigerate untilready to go.

Veggie-ric For extra color and crunch, add any of thefollowing veggies:

Celery or jicama matchsticks

Sliced fennelBell pepper matchsticksBaby spinach leaves

Shredded red cabbageSproutsUse a napkin or colorful strip of paper, secured with tape, tohold the wrap together.

Cream cheese or goat cheese

2 tablespoons, soened

Pesto, homemade or

purchased 2 teaspoons

Flour tortilla 1, preferably

green or red

Ripe avocado 1/2, sliced

Carrot 1/4 cup (1 oz/30 g)shredded

English cucumber 4 slices, cut

on the diagonal

Salt and ground pepper


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Roasted Sweet Potato andBlack Bean Salad

preparation

indgredients

yield: Makes 4 servingsBlack beans are a tasty nonmeatsource of iron, which is key to highenergy and strong immunity.

Heat oven to 375. On a baking sheet coated withcooking spray, place potatoes in a layer; sprinklewith 1/2 teaspoon salt and 1/4 teaspoon pepper. Bakeuntil tender, 15 minutes; let cool. In a bowl, whisk

juice, vinegar, garlic, remaining 1/2 teaspoon salt andremaining 1/4 teaspoon pepper. Add potatoes, beans,tomatoes, bell pepper, scallions and mint; toss; serveover arugula, and garnish with lime wedges.

Vegetable oil cooking spray

2 large sweet potatoes (about

1 1/2 pounds), peeled and cut

into 1-inch pieces

1 teaspoon salt, divided

1/2 teaspoon freshly ground

black pepper, divided

1/4 cup fresh lime juice, plus

wedges for garnish

1 tablespoon balsamic vinegar

1 tablespoon nely choppedgarlic

1 can (15 ounces) black beans,

rinsed and drained

1 cup halved cherry tomatoes

1/2 cup thinly sliced orange or

red bell pepper

1/2 cup thinly sliced scallions

1/3 cup chopped fresh mint

4 cups baby arugula


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Golden Egg White Omeletswith Spinach and Cheese

preparation

indgredients

A yellow pepper pure givesthese egg white omelets color andtenderness without adding fat.

Make pepper pure:

Preheat broiler.Broil bell peppers on a broiler pan about 5 inches from heat, turning occasionallywith tongs, until skins are blackened, about 15 minutes. Transfer to a bowl andlet stand, covered, until cool enough to handle, about 20 minutes. Peel peppers,discarding stems and seeds, and coarsely chop, then pure in a blender with 2tablespoons water, scraping down sides of blender, until smooth.

Prepare spinach:Cook onion in 1 teaspoon oil in a 12-inch nonstick skillet over moderate heat, stirringfrequently, until golden, about 5 minutes. Stir in spinach, 1/2 teaspoon salt, 1/4teaspoon black pepper, and remaining 1/4 cup water and cook, stirring, until spinachis wilted, about 3 minutes. Transfer to a colander set over a bowl and drain o excessliquid, gently pressing on spinach.

Make omelets:Whisk together pepper pure and our in a large bowl, then whisk in egg whitesand remaining teaspoon salt and 1/4 teaspoon pepper until combined.

Heat 1/2 teaspoon oil in an 8-inch nonstick skillet over moderate heat until hot butnot smoking. Pour 1/2 cup egg mixture into skillet and cook, liing up cooked eggaround edge occasionally to let raw egg ow underneath, until omelet is set buttop is still slightly moist, about 2 minutes. Spoon one fourth of spinach over half ofomelet and sprinkle with 1 tablespoon cheese. Fold remaining half of omelet overlling using a heatproof plastic spatula and transfer to a plate. Keep warm, coveredwith foil.

Make 3 more omelets with remaining egg mixture, oil, spinach, and cheese in samemanner.

Cooks notes: The egg whites in this recipe may not be fully cooked. If salmonella isa problem in your area, cook omelets until tops are completely set.

Pepper pure and spinach lling can be made 1 day ahead and chilled separately,covered. Reheat spinach before making omelets.

2 medium yellow bell

peppers

1/4 cup plus 2 tablespoons

water

1 small onion, nely chopped

3 teaspoons olive oil

2 (5-ounce) bags baby

spinach, coarsely chopped 1 1/2 teaspoons salt

1/2 teaspoon black pepper

2 tablespoons all-purpose

our

12 large egg whites or liquid

egg whites

1 ounce coarsely grated

Gruyre (1/4 cup)


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Baked Chicken


Exercising is probably the bestthing you can do right now to getin beer shape. Americans of allraces tend to be less active thantheir grandparents were. Thecombination of fay foods with

lile exercise equals the obesityepidemic we have today in theU.S.A. Fried chicken is such acentral component of Southerncooking, but its too high in fat to

be part of a regular diet. Prepareit this way and youll have all theavor of fried chicken without allof the extra fat.

1. Preheat the oven to 375F.

2. In a large plastic bag, combine the thyme, oregano,basil, garlic powder, salt and pepper. Shake well. Addtwo breasts at a time to the bag and shake to coat thechicken. Continue until all the breasts are coated.

3. Place the yogurt in a large bowl, and the cereal on a

large plate. Dip each breast in the yogurt and then inthe cereal. Place the chicken breasts on a baking sheetsprayed with nonstick cooking spray.

4. Bake for 35 to 45 minutes, until the chicken is brownand cooked through. Do not cover or turn the chickenduring the baking process.

5. When the chicken is completely cooked, remove thebaking sheet from the oven and let cool ten minutesbefore serving.

2 teaspoons dried thyme

2 teaspoons dried oregano

2 teaspoons dried basil

2 teaspoons garlic powder

2 teaspoons kosher salt

2 teaspoons fresh black

pepper

6 skinless, boneless chickenbreasts

2 cups plain nonfat yogurt

2 cups Special K cereal,

crushed with a rolling pin or

in a food processor or coee

grinder

Nonstick cooking spray


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Lemony PotatoAvocado Salad



In a saucepan cover potatoes with salted cold water by 1inch and simmer, covered, until tender, 15 to 20 minutes.Drain potatoes in a colander and quarter. In a bowl stirtogether warm potatoes, oil, lemon juice, zest, chives,and salt and pepper to taste. Pit and peel avocado andcut into 3/4-inch pieces. Add avocado to potato mixture,gently tossing to combine.

3/4 pound small red potatoes

(about 6)

2 tablespoons extra-virgin

olive oil

2 tablespoons fresh lemon

juice

1 teaspoon nely grated fresh

lemon zest 3 tablespoons minced fresh

chives

1 rm-ripe California

avocado


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Shepherds Pie

preparation

indgredients

yield:Makes 8 servingsactive time:35 minutestotal time:45 minutesWeve perfected Tanyas Englishgrandmothers version of a

succulent mainstay. Leovers canbe reheated in the microwave, andyou can even prepare the casserolea day ahead and pop it in the ovenfor a stress-free weekend dinnerwith friends

1. Peel the potatoes, cut in half lengthwise, and thenthinly slice; place in a large saucepan with cold water tocover by 1 inch. Bring to a boil over high heat, reducethe heat, and simmer until the potatoes are tender,about 10 minutes.

2. Right aer you put the potatoes on to coo

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