Johnny's Recipes

Why It's Healthy:

• Red miso — fermented, umami-rich amino acids
• Extra-virgin olive oil — stable monounsaturated fats that support heart health
• Brussels sprouts — high in sulforaphane, which activates the Nrf2 antioxidant-response pathway
• Roasting, not boiling — keeps more vitamin C, which helps absorb plant iron and supports collagen
• Olive oil + sprouts — fat helps absorb carotenoids (~55% higher vs coconut oil, 2023 trial)
• Pasture-raised chicken — more omega-3, which supports heart and brain health, than conventional
• Organic — fewer pesticide residues; nutrition difference modest

💡 Suggestion: Halve the sprouts 30–40 minutes ahead of cooking — chopping crucifers early lets the protective compounds form before heat stops them. Chop and rest.

💡 Cooking tip: For the cooked sprouts, ½–1 tsp of mustard powder restores the enzyme that cooking destroys — an easy add if you like. Mustard powder.

• ⅓ cup red miso & ⅓ cup maple syrup
• ⅓ cup extra-virgin olive-oil & 1 tsp ground cumin
• 12 oz Brussels sprouts (trimmed and halved)
• 3 to 4 chicken breasts (~2 lbs, cubed into 1 ½-inch pieces)

1. Step 1: Heat oven to 425°F. Line a baking sheet with aluminum foil.
2. Step 2: Whisk red miso, maple syrup, olive oil, and cumin in a bowl. Reserve a scant ¼ cup (3 tbsp) of mixture for later. Toss chicken and sprouts in the remaining marinade.
3. Step 3: Spread everything in a single layer on the baking sheet, scraping remaining marinade on top.
4. Step 4: Bake 8 mins. Remove, daub reserved 3 tbsp marinade on top, and bake 4 mins more.
5. Step 5: Switch to broil for 1–2 mins until chicken is cooked through and slightly charred. Serve warm.

Why It's Healthy:

• Cabbage — glucosinolates + vitamin C, kept raw; glucosinolates form sulforaphane, which activates the Nrf2 antioxidant-response pathway, and vitamin C helps absorb plant iron
• Raw garlic — allicin, garlic’s protective sulfur compound, forms fully, no rest needed
• Sesame oil + seeds — heart-healthy lignans, essential minerals
• Sesame oil + cabbage — fat raises absorption of fat-soluble vitamins
• Farmers market — vitamin C and folate fade from harvest day; morning-picked keeps more — vitamin C helps absorb plant iron and supports collagen, folate builds red blood cells

💡 Cooking tip: The sesame oil isn’t just flavor — fat helps your body absorb the cabbage’s fat-soluble vitamins. Pair fat with fat-soluble nutrients.

• 1 lb Taiwanese flathead cabbage or Napa cabbage
• Kosher salt (Diamond Crystal) and black pepper
• 2 medium garlic cloves (finely grated into paste)
• 2 tbsp toasted sesame oil & 1 tbsp untoasted sesame seeds

1. Step 1: Trim outer leaves and remove the solid core from the cabbage.
2. Step 2: Cut leaves into rough 1 ¼-inch squares; slice thick core-adjacent pieces into thin ¼-inch strips.
3. Step 3: Wash, drain, and place cabbage in a large bowl. Sprinkle with 3 tbsp salt, scrunch with hands until mixed and beginning to soften, then let sit for 10 minutes.
4. Step 4: Whisk garlic paste, sesame oil, ⅛ tsp salt, and ¼ tsp pepper in a small bowl.
5. Step 5: Rinse salt off cabbage thoroughly under running water, drain well, and set aside.
6. Step 6: Toss cabbage with dressing and sprinkle with sesame seeds right before serving. Best eaten fresh!

Why It's Healthy:

• Chicken thighs — lean protein, amino acids for muscle
• Black pepper — piperine slows liver enzymes, raises absorption of plant compounds (~20× curcumin in a 1998 study — purified piperine, large dose; a pinch won't match it)
• Sourdough (with crusty bread option) — fermentation cuts phytate, freeing up more iron and zinc; GI ~54 vs ~75 white bread; modest edge
• Butter + cream — swap in grass-fed butter for 2–3× CLA and more omega-3 than grain-fed; omega-3s support heart and brain health

💡 Suggestion: The recipe lists plain unsalted butter — use grass-fed butter instead for higher omega-3s and CLA than conventional butter, same usage.

• 1 tbsp whole black peppercorns & 2 tbsp extra-virgin olive oil
• 8 boneless, skinless chicken thighs (~2 lbs) & Salt
• 2 tbsp unsalted butter & 2 tbsp minced shallot
• 1 cup low-sodium chicken broth & ½ cup heavy cream
• 3 thyme sprigs, 1 tbsp lemon juice, 1 tbsp chopped parsley

1. Step 1: Crush peppercorns coarsely in a bag with a mallet or saucepan.
2. Step 2: Heat oil in a 12-inch cast-iron skillet over medium. Season chicken with salt, sear in two batches until golden (~5 mins per batch), and set aside. Pour off remaining oil.
3. Step 3: Melt butter in skillet, cook shallot for 1 minute, then add broth, cream, thyme, and cracked peppercorns, scraping up pan browned bits.
4. Step 4: Return chicken to skillet, bring to a simmer, and cook until internal temp reaches 165°F (6–8 mins).
5. Step 5: Transfer chicken to plates. Stir lemon juice and parsley into the sauce until thickened, spoon over chicken, and serve.

Why It's Healthy:

• Chicken — lean, high-quality protein, efficient for building and maintaining muscle
• Garlic — minced into marinade, sits 20–30 min so allicin, garlic’s protective sulfur compound, forms before heat
• Lime + plant foods — vitamin C helps absorb non-heme iron and supports collagen
• Greek yogurt — protein + live cultures, which support gut microbiome diversity, instead of mayo’s fat
• Pasture-raised chicken — ~3× omega-3, which supports heart and brain health, vs conventional

★ Standout recipe — satisfies 13 of the 48 recipe tips: protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), cruciferous vegetables, chop and rest, onions, pair fat with fat-soluble nutrients, fermented foods, EVOO as main cooking fat, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, sodium ≤30% DV, vitamin C with plant iron

💡 Cooking tip: The marinade already does this right — garlic minced and rested 20–30 minutes before the heat, so allicin forms first. Chop and rest.

💡 Cooking tip: Lime juice in the sauce does more than brighten it — vitamin C helps absorb iron from plant foods in the meal. Vitamin C + plant iron.

💡 Cooking tip: The green sauce is olive-oil based — that fat helps absorb the fat-soluble vitamins from the herbs and vegetables it covers. Pair fat with fat-soluble nutrients.

• 2 lb boneless, skinless chicken breasts or thighs
• 2 tbsp extra virgin olive oil
• Juice of 1 lime
• 3–4 garlic cloves, minced
• 1 tbsp ground cumin
• 2 tsp paprika
• 1 tsp dried oregano
• 1 tsp salt
• ½ tsp black pepper

• 1 cup fresh cilantro
• 1 jalapeño, roughly chopped
• 1 garlic clove
• Juice of 1 lime
• ½ cup plain Greek yogurt
• 1 tbsp extra virgin olive oil
• ½ tsp salt

1. Step 1: Marinate the chicken. Mix olive oil, lime juice, garlic, cumin, paprika, oregano, salt and pepper. Coat chicken thoroughly. Marinate 20–30 minutes or longer in the refrigerator.
2. Step 2: Make the green sauce. Blend cilantro, jalapeño, garlic, lime juice, Greek yogurt, olive oil and salt until smooth. Refrigerate.
3. Step 3: Roast the chicken. Preheat oven to 425°F. Place chicken on a lightly oiled baking sheet. Roast approximately 18–25 minutes, depending on thickness, until the thickest part reaches 165°F.
4. Step 4: Rest and serve. Let chicken rest 5 minutes before slicing. Generously spoon green sauce over the chicken.

Golden, buttery leeks baked in garlic-Dijon cream with Gruyère and Parmesan.
Why It's Healthy:

• Leeks — inulin-type fiber gut microbes ferment; iron carries oxygen in the blood and folate builds red blood cells
• Garlic — minced into the warm cream sauce
• Lemon + leeks — vitamin C helps absorb the leeks’ non-heme iron and supports collagen
• Cooked in sauce, not drained water — water-soluble vitamins stay in the dish
• Cream + Gruyère — swap in grass-fed cream for 2–3× CLA and more omega-3, which supports heart and brain health

💡 Suggestion: The recipe adds the minced garlic straight into the warm cream — rest it about 10 minutes first and allicin forms before the heat. Chop and rest.

💡 Cooking tip: The butter and cream here do real work — fat helps absorb the leeks’ carotenoids and fat-soluble vitamins. Pair fat with fat-soluble nutrients.

💡 Suggestion: The recipe lists plain butter — use grass-fed butter instead for higher omega-3s and CLA than conventional butter, same usage.

💡 Suggestion: The recipe lists plain heavy cream — use grass-fed cream instead for higher omega-3s and CLA than conventional cream, same usage.

• 4 large leeks
• 1 cup heavy whipping cream
• 2 tbsp butter
• 1 garlic clove, finely minced
• 1 tsp Dijon mustard
• ½ tsp salt, or to taste
• ¼ tsp black pepper
• ½ tsp fresh thyme (or ¼ tsp dried)
• ¾ cup shredded Gruyère cheese
• 2 tbsp grated Parmesan cheese
• Small squeeze of fresh lemon juice

1. Step 1: Prepare the leeks. Cut off roots and dark green tops. Slice the white and light green portions crosswise into ½-inch rounds. Separate the layers and rinse thoroughly to remove dirt. Drain and arrange in a buttered glass baking dish.
2. Step 2: Make the cream sauce. In a small saucepan, gently warm the heavy cream, butter, garlic, Dijon mustard, salt, pepper and thyme. Stir until combined. Do not boil.
3. Step 3: Assemble. Pour the cream mixture evenly over the leeks. They should be mostly coated.
4. Step 4: First bake. Cover the baking dish tightly with foil. Bake at 375°F for 25 minutes.
5. Step 5: Add cheese. Remove the foil. Sprinkle Gruyère and Parmesan evenly over the top.
6. Step 6: Finish baking. Bake uncovered for another 15–20 minutes, until the leeks are completely tender and the cheese is golden and bubbling. If needed, bake another 5–10 minutes.
7. Step 7: Rest and serve. Let rest for 5–10 minutes. Finish with a small squeeze of fresh lemon juice and freshly cracked black pepper.

Lemon, Parmesan & Toasted Pine Nuts.
Why It's Healthy:

• Arugula — peppery leafy green; non-heme iron, which carries oxygen in the blood
• Lemon + arugula — vitamin C converts iron to a form you absorb far better and supports collagen
• Olive oil — fat raises carotenoid absorption (biggest gains ~2 tbsp)
• Garlic — raw, allicin (garlic’s protective sulfur compound) forms fully
• Farmers market — vitamin C and folate fade within days (spinach loses ~half its folate in 8 days refrigerated); vitamin C helps absorb plant iron and supports collagen, folate builds red blood cells
• Organic — fewer residues; nutrition difference modest

💡 Cooking tip: The olive oil in the dressing helps absorb the arugula’s carotenoids — fat with leafy greens is a feature, not just flavor. Pair fat with fat-soluble nutrients.

💡 Cooking tip: Lemon juice with the arugula isn’t just brightness — vitamin C helps absorb the iron in the greens. Vitamin C + plant iron.

• 4–5 packed cups fresh baby arugula (about 4 oz)
• ¼ cup shaved Parmigiano-Reggiano
• 1–2 tbsp pine nuts, lightly toasted
• Freshly cracked black pepper
• Flaky sea salt

• 2½ tbsp good-quality extra-virgin olive oil
• 1 tbsp freshly squeezed lemon juice
• ¼ small garlic clove, freshly pressed
• ½ tsp finely grated fresh lemon zest
• Freshly cracked black pepper
• Small pinch of sea salt

1. Step 1: Toast the pine nuts. Place in a dry skillet over medium-low heat for 2–3 minutes, stirring frequently until lightly golden and fragrant. Cool.
2. Step 2: Make the dressing. Whisk together olive oil, lemon juice, pressed garlic, lemon zest, salt, and pepper. Let sit for 3–5 minutes.
3. Step 3: Prepare the greens. Make sure arugula is thoroughly washed and dried. Place in a large salad bowl.
4. Step 4: Dress the salad. Drizzle dressing over the arugula a little at a time. Toss gently until lightly coated.
5. Step 5: Finish. Add shaved Parmesan and toasted pine nuts. Finish with freshly cracked black pepper and flaky sea salt. Serve immediately.

★ Standout combination: Senate Bean Soup + Arugula Salad covers 23 of the 48 recipe tips together — the salad adds EVOO, cruciferous vegetables, nuts and seeds, and vitamin C with plant iron, which completes the beans’ iron pairing. Tips covered together: fiber 30 g/day, EVOO as main everyday fat, legumes, protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), cruciferous vegetables, onions, cook tomatoes and carrots, pair fat with fat-soluble nutrients, use cooking liquids, variety of fibers, legumes and resistant starch, nuts and seeds, EVOO as main cooking fat, vinegar with carb-heavy meals, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, no processed or cured meat, vitamin C with plant iron, magnesium from food

★ Standout combination: Chicken & Rice Soup + Arugula Salad covers 21 of the 48 recipe tips together — the salad adds EVOO as the main fat, cruciferous vegetables, and nuts and seeds to the soup’s turmeric, rice safety, and vitamin C pairing. Tips covered together: EVOO as main everyday fat, protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), cruciferous vegetables, colorful produce, onions, cook tomatoes and carrots, pair fat with fat-soluble nutrients, use cooking liquids, variety of fibers, nuts and seeds, EVOO as main cooking fat, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, no processed or cured meat, vitamin C with plant iron, turmeric with black pepper, rice safety

Whole Chicken • Fresh Ginger • Turmeric • Lemon & Herbs. A wholesome, comforting, pressure-cooker chicken soup made with simple, high-quality whole-food ingredients.
Why It's Healthy:

• Pasture-raised chicken — ~3× omega-3, which supports heart and brain health, and a better omega-6 to omega-3 balance
• Turmeric + black pepper — piperine raised curcumin absorption ~20× in a 1998 study (purified piperine; a pinch won't match it)
• Carrots in broth — cooking raises beta-carotene absorption several-fold; broth eaten, nothing leaches
• Lemon, added off-heat — vitamin C stays intact, helps absorb iron and supports collagen
• Garlic — smashed into the soup as it simmers

★ Standout recipe — satisfies 17 of the 48 recipe tips: protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), colorful produce, onions, cook tomatoes and carrots, pair fat with fat-soluble nutrients, use cooking liquids, variety of fibers, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, no processed or cured meat, vitamin C with plant iron, turmeric with black pepper, rice safety

💡 Food safety: Cool and refrigerate leftover soup promptly — cooked rice left at room temperature can grow Bacillus cereus, whose toxin reheating doesn’t destroy. Rice safety.

💡 Cooking tip: Turmeric meets black pepper in this soup for a reason — piperine substantially raises curcumin absorption. Turmeric + black pepper.

💡 Suggestion: The recipe adds the smashed garlic straight into the pot — rest it about 10 minutes first and allicin forms before the heat. Chop and rest.

• 1 whole air-chilled, pasture-raised chicken (4–5 lb)
• 8 cups low-sodium chicken broth
• Kosher salt (approximately 1 tsp per 2 lb chicken for advance seasoning)

• 1 large yellow onion, quartered
• 3 carrots, sliced
• 3 celery stalks, sliced
• 5 garlic cloves, smashed
• 1 tbsp freshly grated ginger

• 2 bay leaves
• 5–6 sprigs fresh thyme
• 1 tsp whole black peppercorns
• ½ tsp turmeric

• ¾ cup jasmine or long-grain white rice, rinsed
• ¼ cup fresh parsley, chopped
• Juice of ½–1 fresh lemon
• Freshly grated lemon zest (¼–½ tsp per bowl)
• Fresh green onion, thinly sliced (about 1 tbsp per bowl)
• Freshly ground black pepper, to taste

1. Step 1: Season the chicken. If time allows, season the chicken with approximately 1 tsp kosher salt per 2 lb. Refrigerate uncovered for several hours or overnight. Otherwise, season just before cooking.
2. Step 2: Pressure-cook the chicken. Add chicken, onion, carrots, celery, garlic, ginger, bay leaves, thyme, peppercorns, turmeric, and chicken broth to the pressure cooker. Do not add rice, parsley, or lemon yet. Cook on High Pressure for 20 minutes. Allow a 15-minute natural release, then carefully vent the remaining pressure. Important: Check your pressure cooker's minimum liquid and maximum fill requirements. Reduce the broth if necessary to stay below the safe fill line.
3. Step 3: Shred the chicken. Remove the chicken carefully. Discard skin and bones. Shred the breast, legs, and thighs, and pick any usable meat from the neck if desired. Return the shredded chicken to the broth. Taste and adjust salt.
4. Step 4: Cook the rice. Stir in the rinsed rice. Cook on High Pressure for 4 minutes, followed by a 10-minute natural release. Carefully vent any remaining pressure.
5. Step 5: Finish the soup. Stir in fresh chopped parsley and lemon juice. Taste and adjust salt, pepper, and lemon to your liking.
6. Step 6: Garnish each bowl. Finish each serving with: freshly grated lemon zest; thinly sliced green onion; freshly ground black pepper; a little extra parsley, if desired. Add the fresh garnishes immediately before serving.

★ Standout combination: Chicken & Rice Soup + Arugula Salad covers 21 of the 48 recipe tips together — the salad adds EVOO as the main fat, cruciferous vegetables, and nuts and seeds to the soup’s turmeric, rice safety, and vitamin C pairing. Tips covered together: EVOO as main everyday fat, protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), cruciferous vegetables, colorful produce, onions, cook tomatoes and carrots, pair fat with fat-soluble nutrients, use cooking liquids, variety of fibers, nuts and seeds, EVOO as main cooking fat, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, no processed or cured meat, vitamin C with plant iron, turmeric with black pepper, rice safety

Traditional Roman Pasta | 25 Minutes | Serves 2–3. A timeless Roman pasta with silky egg-yolk sauce, sharp Pecorino Romano, crispy guanciale, and freshly cracked black pepper. No cream or butter.
Why It's Healthy:

• Pasture-raised eggs — ~3× omega-3, which supports heart and brain health, and more vitamin D, which supports bone health and calcium absorption
• Pasta — low-glycemic (~45–49 GI), so steadier blood sugar; al dente keeps structure
• Al dente limit — cooking-time studies found only a few GI points' difference; portion matters more
• Black pepper — piperine slows liver enzymes, raises absorption of plant compounds

💡 Cooking tip: The reserved pasta water goes into the sauce — its starch emulsifies the eggs, and the nutrients that leached into the water stay in the dish. Use cooking liquids.

• 8 oz (225 g) bucatini
• 4 oz (115 g) guanciale, diced (or pancetta)
• 4 large egg yolks
• 1 whole egg
• ¾ cup finely grated Pecorino Romano
• 1 tsp freshly cracked black pepper, plus more to taste
• Salt, for pasta water

1. Step 1: Prepare the egg and cheese sauce. In a mixing bowl, whisk together the egg yolks, whole egg, grated Pecorino Romano, and black pepper until thick and creamy. Set aside.
2. Step 2: Cook the guanciale. Place diced guanciale in a cold skillet. Turn heat to medium-low and slowly render the fat until the pieces are golden and crispy, approximately 6–10 minutes. Turn off the heat and leave the rendered fat in the pan.
3. Step 3: Cook the pasta. Bring a large pot of water to a boil. Salt lightly. Cook bucatini until al dente. Reserve at least 1 cup of pasta water before draining.
4. Step 4: Make the carbonara. Transfer the hot bucatini directly into the skillet with the guanciale and rendered fat. Toss thoroughly. Remove the skillet from the heat and allow it to cool for 30–45 seconds. Add the egg and cheese mixture, tossing continuously. Gradually add reserved pasta water, one tablespoon at a time, until the sauce becomes silky, glossy, and coats every strand. Important: Never add the egg mixture over direct heat. Residual heat cooks the eggs without scrambling them.
5. Step 5: Serve. Twirl pasta into warm bowls. Distribute the crispy guanciale throughout. Finish with freshly grated Pecorino Romano and another generous crack of black pepper.

Pressure Cooker Boston Butt with Crispy Oven-Roasted Edges.
Why It's Healthy:

• Pasture-raised Boston butt — omega-3 gain is small (0.50% → 0.62% of fat), real but modest; omega-3s support heart and brain health
• Garlic — smashed into the pot for the pressure cook
• Vinegar-pepper sauce — bright finish, no bottled sauce's added sugar
• Balance — rich cut; pair with baked potato (vitamin C, potassium, fiber) — the potato’s vitamin C helps absorb iron, its potassium supports blood pressure, and its fiber feeds gut bacteria

💡 Suggestion: The recipe adds the smashed garlic straight into the pressure cooker — rest it about 10 minutes first and allicin forms before the heat. Chop and rest.

💡 Cooking tip: The reserved cooking broth goes back into the pork — nutrients that leach into the liquid stay in the dish. Use cooking liquids.

• 5 lb pasture-raised, bone-in Boston butt
• Homemade pork seasoning rub
• 1–2 tbsp olive oil or avocado oil for searing

• 1 cup low-sodium chicken stock
• 2 tbsp white vinegar
• 1 tbsp Worcestershire sauce
• 1 tbsp hot sauce
• 1 medium yellow onion, sliced
• 3–4 garlic cloves, smashed
• 1 tsp freshly cracked black pepper

• ½ cup white vinegar
• ½ cup apple cider vinegar (or additional white vinegar)
• 1 tbsp brown sugar
• 1 tsp crushed red pepper flakes
• ½ tsp cayenne pepper
• 1 tsp freshly cracked black pepper
• 1 tbsp hot sauce
• ½ tsp salt

• 1 tsp freshly cracked black pepper, or to taste
• ½ tsp smoked paprika
• ½ tsp garlic powder
• 1 tbsp Worcestershire sauce
• Reserved cooking broth
• Prepared Carolina vinegar sauce

1. Step 1: Season and Sear
   1. Pat pork dry with paper towels.
   2. Generously coat

NYT-Inspired Pressure Cooker Version (Yedi).
Why It's Healthy:

• Navy beans — fiber, plant protein, iron, folate, potassium; fiber feeds gut bacteria and steadies blood sugar, iron carries oxygen, folate builds red blood cells, potassium supports blood pressure
• Beans + vitamin C — non-heme iron absorbs best with vitamin C in the same meal (pairs with baked potato); vitamin C also supports collagen
• Pressure cooking — cuts phytic acid ~a third, freeing iron and zinc
• Carrots in broth — beta-carotene absorption several-fold vs raw; broth eaten, nothing leaches
• Garlic — minced into the pot at the sauté step

★ Standout recipe — satisfies 15 of the 48 recipe tips: fiber 30 g/day, legumes, protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), onions, cook tomatoes and carrots, pair fat with fat-soluble nutrients, use cooking liquids, variety of fibers, legumes and resistant starch, vinegar with carb-heavy meals, protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, magnesium from food

💡 Suggestion: The recipe cooks the beans straight from dry — soak them overnight (8–12 hours, drained) or quick-soak (boil 2 minutes, rest 1 hour, drain) first, and cut the pressure time from 50 minutes to roughly 25 minutes (about half — a guideline; soaked beans cook faster). Keep the 20-minute natural release, and check the ham hocks are fall-apart tender before serving, since they cook in the same time. Soak and cook beans.

💡 Cooking tip: Beans bring non-heme iron — pair this soup with something vitamin-C-rich in the same meal to absorb more of it. Vitamin C + plant iron.

💡 Suggestion: The recipe adds the minced garlic straight into the pot at the sauté step — rest it about 10 minutes first and allicin forms before the heat. Chop and rest.

💡 Cooking tip: The splash of apple cider vinegar in the recipe isn’t just flavor — vinegar with a carb-heavy meal may modestly lower post-meal glucose. Vinegar with carb-heavy meals.

💡 Suggestion: The recipe lists plain butter — use grass-fed butter instead for higher omega-3s and CLA than conventional butter, same usage.

• 1 lb dried navy beans, rinsed and picked over
• 1½ lbs smoked ham hocks
• 1 medium yellow onion, diced
• 3 carrots, peeled and chopped
• 5 garlic cloves, minced
• 1 russet potato, peeled and cut into chunks
• 2 tbsp butter
• 1 tsp smoked paprika
• ½ tsp dried thyme
• ½ tsp freshly ground black pepper
• 6–7 cups water or low-sodium chicken broth
• 1 tbsp apple cider vinegar
• Salt to taste

1. Step 1: Sauté. Set pressure cooker to Sauté. Melt butter and cook onion for 3–4 minutes. Add garlic and cook another 30 seconds.
2. Step 2: Add Ingredients. Add navy beans, ham hocks, carrots, potato, smoked paprika, thyme, black pepper and water or broth. Stir gently. Do not exceed the pressure cooker's half-full mark when cooking beans.
3. Step 3: Pressure Cook

★ Standout combination: Senate Bean Soup + Arugula Salad covers 23 of the 48 recipe tips together — the salad adds EVOO, cruciferous vegetables, nuts and seeds, and vitamin C with plant iron, which completes the beans’ iron pairing. Tips covered together: fiber 30 g/day, EVOO as main everyday fat, legumes, protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), cruciferous vegetables, onions, cook tomatoes and carrots, pair fat with fat-soluble nutrients, use cooking liquids, variety of fibers, legumes and resistant starch, nuts and seeds, EVOO as main cooking fat, vinegar with carb-heavy meals, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, no processed or cured meat, vitamin C with plant iron, magnesium from food

★ Standout combination: Senate Bean Soup + Baked Potato covers 20 of the 48 recipe tips together — the potato adds the cook-cool-reheat resistant starch and the vitamin C that pairs with the beans’ iron. Tips covered together: fiber 30 g/day, legumes, protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), onions, cook tomatoes and carrots, pair fat with fat-soluble nutrients, cook, cool, reheat potatoes, use cooking liquids, variety of fibers, legumes and resistant starch, vinegar with carb-heavy meals, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, no processed or cured meat, vitamin C with plant iron, magnesium from food

★ Standout combination — best 3-dish plate: Senate Bean Soup + Arugula Salad + Baked Potato covers 24 of the 48 recipe tips together — the potato adds the cook-cool-reheat resistant starch to the best 2-dish pair. Tips covered together: fiber 30 g/day, EVOO as main everyday fat, legumes, protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), cruciferous vegetables, onions, cook tomatoes and carrots, pair fat with fat-soluble nutrients, cook, cool, reheat potatoes, use cooking liquids, variety of fibers, legumes and resistant starch, nuts and seeds, EVOO as main cooking fat, vinegar with carb-heavy meals, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, no processed or cured meat, vitamin C with plant iron, magnesium from food

Waring 166P Ice Cream Parlor. Classic French-style egg custard.
Why It's Healthy:

• A treat — teaching is ingredient quality, not a health food
• Frozen fruit — frozen at peak ripeness keeps vitamin C, beta-carotene, folate as well as fresh; vitamin C helps absorb plant iron and supports collagen, folate builds red blood cells
• Pasture-raised eggs (6 yolks) — ~3× omega-3, which supports heart and brain health, and more vitamin D, which supports bone health
• Milk + cream — swap in grass-fed milk + cream for 2–3× CLA and more omega-3, which supports heart and brain health
• Lemon juice — a little vitamin C, which helps absorb plant iron and supports collagen; vanilla is flavor without sugar

💡 Suggestion: The recipe lists plain whole milk and heavy cream — use grass-fed milk and cream instead for higher omega-3s and CLA than conventional dairy, same usage.

💡 Suggestion: The recipe gives you a choice of parchment paper or plastic wrap — choose the parchment. It presses against the ice cream just as well, with no plastic touching the food. Wood, parchment, or glass instead of plastic.

• Peach: 1¼ lb ripe fresh peaches, peeled and pitted.
• Strawberry: 1¼ lb ripe fresh strawberries, washed and hulled.

• ¼ cup granulated sugar
• 1 tbsp fresh lemon juice
• 1 tbsp mild honey

• 2 cups whole milk
• 1½ cups heavy cream
• 6 large egg yolks
• ¼ cup granulated sugar
• ¼ tsp kosher salt
• 1 tsp pure vanilla extract

1. Step 1: Prepare the Fruit. Peel and pit 1¼ lb peaches OR wash and hull 1¼ lb strawberries. Slice all the fruit. Combine in a saucepan with: ¼ cup granulated sugar; 1 tbsp fresh lemon juice; 1 tbsp mild honey. Let macerate for 20 minutes. Important: Do not reserve any fruit pieces. All the fruit will be puréed completely smooth. We want absolutely no chunks in the finished ice cream.
2. Step 2: Cook and Concentrate the Fruit. Cook the fruit mixture over medium-low heat for approximately 15–20 minutes, stirring frequently. Cook until the fruit is very soft and the mixture is thick, syrupy and noticeably reduced. Allow excess water to evaporate. This is especially important with strawberries, which contain considerable water. Do not aggressively boil or caramelize. Let cool for 10 minutes. Transfer the entire mixture, including its syrup, to a blender. Blend until completely smooth. Pass through a fine-mesh strainer to remove strawberry seeds, peach fibers and any remaining solids. Refrigerate.
3. Step 3: Make the Custard. Combine in a saucepan: 2 cups whole milk; 1½ cups heavy cream; ¼ cup granulated sugar; ¼ tsp kosher salt. Heat over medium heat until steaming. Do not boil. In a separate bowl, whisk 6 large egg yolks. Slowly whisk 1 cup of the hot dairy mixture into the egg yolks. Pour the tempered egg mixture back into the saucepan with the remaining 2½ cups dairy. Cook over medium-low heat, stirring constantly, until the custard reaches approximately 175°F and coats the back of a spoon. Do not boil.
4. Step 4: Strain and Combine. Pour the custard through a fine-mesh strainer into a clean bowl. Add: All of the cooked, puréed and strained fruit mixture; 1 tsp pure vanilla extract. Whisk thoroughly until completely uniform. The finished base should be entirely smooth, with no fruit chunks, seeds or fibers.
5. Step 5: Chill Thoroughly. Place the bowl over an ice bath and stir until completely cool. Cover and refrigerate for at least 6 hours, preferably overnight. The mixture must be thoroughly cold before churning. This helps the Waring freeze the mixture faster, producing smaller ice crystals.
6. Step 6: Churn in the Waring 166P. Pour the thoroughly chilled mixture into the freezing canister. Do not exceed the maximum fill level. Install the dasher and lid. Prepare the ice-and-salt freezing bath according to the Waring 166P instructions. Churn approximately 20–30 minutes, or until thick and creamy, similar to firm soft serve. Do not rely exclusively on the clock. Watch the consistency.
7. Step 7: Harden. Immediately transfer the finished ice cream to a shallow, airtight freezer container. Smooth the surface. Press parchment paper or plastic wrap directly against the ice cream. Seal and freeze for at least 4 hours, preferably overnight. Keep the container toward the back of the freezer, where the temperature is most stable. Let stand for approximately 5–10 minutes before scooping.

Fresh shrimp, garden cucumber, herbs, rice noodles & homemade peanut dipping sauce.
Why It's Healthy:

• Raw vegetables — keep vitamin C (heat and long storage degrade it); vitamin C helps absorb plant iron and supports collagen
• Shrimp — ~half a day’s selenium in 3 oz; selenium supports thyroid function and antioxidant defenses
• Carrots + peanut sauce — fat helps absorb beta-carotene (raw carrots alone less available)
• Garlic — raw and grated, allicin (garlic’s protective sulfur compound) forms fully
• Lime + vegetables — vitamin C helps absorb non-heme iron and supports collagen
• Farmers market — most produce-heavy recipe; morning-picked keeps more vitamin C and folate — vitamin C helps absorb plant iron and supports collagen, folate builds red blood cells
• Organic — fewer residues; nutrition difference modest

★ Standout recipe — satisfies 14 of the 48 recipe tips at a realistic 2-roll serving (12 of 48 per 1 roll): legumes, protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), cruciferous vegetables, onions, pair fat with fat-soluble nutrients, variety of fibers, vinegar with carb-heavy meals, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, vitamin C with plant iron

💡 Cooking tip: The peanut sauce isn’t just a dip — its fat helps absorb the carrots’ beta-carotene. Pair fat with fat-soluble nutrients.

💡 Cooking tip: Lime juice with the vegetables helps absorb non-heme iron from the plant foods in the rolls. Vitamin C + plant iron.

💡 Cooking tip: The rice vinegar in the peanut sauce isn’t just brightness — vinegar with a carb-heavy meal may modestly lower post-meal glucose. Vinegar with carb-heavy meals.

💡 Suggestion: For make-ahead rolls, skip wrapping each one in plastic wrap — store them in an airtight container lined with a damp kitchen towel instead. They stay moist and don’t stick, with no plastic touching the food. Wood, parchment, or glass instead of plastic.

• 1 lb medium or large shrimp, peeled and deveined
• 8–10 rice paper wrappers (8–9 inch)
• 3–4 oz dry rice vermicelli noodles
• 1–2 cucumbers, cut into thin matchsticks
• 2 carrots, peeled and cut into thin matchsticks
• 1 head butter lettuce or green leaf lettuce
• ½ cup fresh basil leaves
• ½ cup fresh mint leaves
• ½ cup fresh cilantro leaves
• 3 scallions, thinly sliced
• 1 tbsp olive or avocado oil
• Salt and black pepper

• ⅓ cup creamy peanut butter, preferably unsweetened
• ¼ cup hoisin sauce
• ½ cup warm water
• 1 tbsp fresh lime juice
• 1 tsp rice vinegar
• 1 garlic clove, finely grated
• 1–2 tsp Sriracha, optional

1. Step 1: Prepare the Peanut Sauce.
   1. Combine ⅓ cup peanut butter, ¼ cup hoisin, 1 tbsp lime juice, 1 tsp rice vinegar, 1 grated garlic clove and 1–2 tsp Sriracha.
   2. Gradually whisk in ½ cup warm water until smooth.
   3. Adjust consistency with additional water if needed.
   4. Refrigerate until ready to serve.
2. Step 2: Cook the Shrimp.
   1. Pat 1 lb shrimp dry.
   2. Season lightly with salt and black pepper.
   3. Heat 1 tbsp olive or avocado oil in a skillet over medium-high heat.
   4. Cook shrimp approximately 1–2 minutes per side, until opaque and cooked through (145°F internal temperature).
   5. Allow to cool.
   6. Slice shrimp in half lengthwise.
3. Step 3: Prepare the Noodles.
   1. Cook 3–4 oz rice vermicelli according to package instructions.
   2. Drain and rinse thoroughly under cold water.
   3. Drain very well and set aside.
4. Step 4: Prepare the Vegetables & Herbs.
   1. Cut cucumbers and 2 carrots into thin matchsticks.
   2. Thinly slice 3 scallions.
   3. Wash and thoroughly dry lettuce, basil, mint and cilantro.
   4. Separate lettuce leaves into manageable pieces.
5. Step 5: Assemble the Rolls.
   1. Fill a large shallow dish with room-temperature water.
   2. Dip one rice paper wrapper into the water for approximately 5–10 seconds. Remove while still slightly firm; it will continue softening.
   3. Lay wrapper flat on a clean, damp cutting board.
   4. Place a piece of lettuce near the bottom third.
   5. Add a small handful of rice noodles.
   6. Add cucumber, carrot and scallions.
   7. Add generous amounts of basil, mint and cilantro.
   8. Place 3–4 shrimp halves across the filling.
6. Step 6: Roll.
   1. Fold the bottom edge over the filling.
   2. Fold both sides inward.
   3. Roll forward tightly, like a burrito.
   4. Place seam-side down.
   5. Repeat with remaining ingredients.

A simple, classic baked potato with extra-crispy, salty skin and a light, fluffy interior.
Why It's Healthy:

• 20–30 min cool — starch recrystallizes into resistant starch, gut microbes ferment it
• Chilled potatoes — ~40% more resistant starch than hot; reheating keeps most (long fridge chill builds more)
• Honest limit — 2019 trial found no significant 3-hour blood-sugar difference; gut benefit is the solid part
• Skin — holds much of the potato’s fiber, which feeds gut bacteria and steadies blood sugar
• Potato’s vitamin C + iron — vitamin C helps absorb its iron and supports collagen
• Butter, cheddar, sour cream — swap in grass-fed butter for 2–3× CLA and more omega-3, which supports heart and brain health

💡 Cooking tip: This recipe already builds in the cool — letting the potato rest 20–30 minutes between bakes creates resistant starch that feeds gut bacteria, and reheating keeps most of it. Cook, cool, reheat potatoes.

💡 Cooking tip: The potato’s own vitamin C helps absorb its iron. Vitamin C + plant iron.

💡 Suggestion: The recipe lists plain butter among the toppings — use grass-fed butter instead for higher omega-3s and CLA than conventional butter, same usage.

• 1 large russet potato
• Extra virgin olive oil
• Kosher salt
• Freshly ground black pepper
• Butter
• Sharp cheddar cheese, freshly grated
• Sour cream
• Fresh green onion or garlic chives, finely chopped

1. Step 1: Prepare the potato. Preheat oven to 350°F. Scrub the russet potato thoroughly and dry completely. Pierce 4–6 times with a fork.
2. Step 2: Season the skin. Rub the entire potato generously with olive oil. Coat all sides with kosher salt.
3. Step 3: First bake. Place directly on the oven rack, with a baking sheet underneath to catch drippings. Bake at 350°F for 80 minutes.
4. Step 4: Cool. Remove from the oven and let the potato cool for approximately 20–30 minutes. This allows steam to escape and helps develop a better texture.
5. Step 5: Second bake. Return the potato directly to the oven rack and bake at 350°F for another 20 minutes. The skin should be nicely crisp and the inside soft and fluffy.
6. Step 6: Open and fluff. Remove from the oven. Cut a lengthwise slit across the top and gently squeeze the ends to open. Fluff the interior with a fork.
7. Step 7: Add toppings. While piping hot, add butter, freshly grated sharp cheddar, salt, and freshly ground black pepper. Let the cheese melt.
8. Step 8: Finish. Top with a generous spoonful of sour cream and finely chopped fresh green onion or garlic chives.

★ Standout combination: Senate Bean Soup + Baked Potato covers 20 of the 48 recipe tips together — the potato adds the cook-cool-reheat resistant starch and the vitamin C that pairs with the beans’ iron. Tips covered together: fiber 30 g/day, legumes, protein 1.2–1.6 g/kg/day (0.55–0.73 g/lb/day), minimize ultra-processed (Top 10), onions, cook tomatoes and carrots, pair fat with fat-soluble nutrients, cook, cool, reheat potatoes, use cooking liquids, variety of fibers, legumes and resistant starch, vinegar with carb-heavy meals, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, no added sugar, sodium ≤30% DV, no processed or cured meat, vitamin C with plant iron, magnesium from food

Why It's Healthy:

• Salmon — only recipe with meaningful vitamin D (~125% DV), which supports bone health and calcium absorption, + omega-3, which supports heart and brain health
• Garlic in tzatziki — raw and grated, rests in fridge, allicin (garlic’s protective sulfur compound) forms fully
• Lemon — vitamin C, which helps absorb plant iron and supports collagen
• Greek yogurt — protein + live cultures, which support gut microbiome diversity, far less fat than a mayo sauce
• Gentle 250°F bake — olive oil and lemon infuse flavor without extra fat

★ Standout recipe — satisfies 14 of the 48 recipe tips: fatty fish twice a week, minimize ultra-processed (Top 10), colorful produce, onions, variety of fibers, fermented foods, fatty fish — EPA and DHA omega-3s, nuts and seeds, minimize ultra-processed (§5), protein 25–40 g per meal, high-quality protein, lower-mercury seafood, sodium ≤30% DV, vitamin C with plant iron

• 1½ lb fresh salmon fillet
• 1 tbsp extra virgin olive oil
• 1 tsp kosher salt
• ½ tsp freshly ground black pepper
• 1 tbsp fresh dill, chopped
• 1 tbsp fresh lemon juice

• 1 cup plain Greek yogurt
• ½ English cucumber
• 1 garlic clove, finely grated
• 1 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tbsp fresh dill, chopped
• ¼ tsp kosher salt
• Freshly ground black pepper, to taste

1. Step 1: Make the Tzatziki.
   1. Grate ½ cucumber using the large holes of a cheese grater.
   2. Place grated cucumber in a clean kitchen towel and squeeze out as much water as possible.
   3. Combine cucumber, Greek yogurt, garlic, olive oil, lemon juice, dill, salt and pepper in a bowl.
   4. Mix thoroughly and refrigerate for at least 15 minutes.
2. Step 2: Prepare the Salmon.
   1. Preheat oven to 250°F.
   2. Pat salmon dry with paper towels.
   3. Place salmon skin-side down on a parchment-lined baking sheet.
   4. Drizzle with 1 tbsp olive oil.
   5. Season evenly with salt, pepper and fresh dill.
   6. Drizzle with 1 tbsp lemon juice.
3. Step 3: Bake Low and Slow.
   1. Bake uncovered at 250°F.
   2. Begin checking around 20 minutes. Cooking time will typically be 20–35 minutes, depending on thickness.
   3. Cook to an

Why It's Healthy:

• Potatoes cook in cream — water-soluble vitamins stay in the dish, nothing drained away
• Butter, half-and-half, cheese — swap in grass-fed butter for 2–3× CLA and more omega-3, which supports heart and brain health
• Vitamin D gap — effectively zero; that's why the pairing points to salmon
• Serve as the indulgent side — with something lean and green alongside

💡 Suggestion: For leftovers, cool the gratin promptly and refrigerate — cooling creates resistant starch, and reheating keeps most of it. Cook, cool, reheat.

💡 Cooking tip: Nothing is drained from this dish, so the water-soluble vitamins that leach out stay in the cream sauce. Use cooking liquids.

💡 Suggestion: The recipe lists plain unsalted butter — use grass-fed butter instead for higher omega-3s and CLA than conventional butter, same usage.

💡 Suggestion: The recipe covers the dish with foil — use parchment paper instead. It holds in moisture the same way at 375°F, with no aluminum touching the food. Parchment instead of foil.

• 3 to 4 pounds potatoes, peeled and cut into ¼-inch slices
• Kosher salt and black pepper
• 2 tablespoons unsalted butter
• 2 to 3 cups half-and-half or heavy cream
• ¼ cup grated Parmesan or Gruyère
• Pinch of nutmeg

1. Step 1: Heat oven to 400 degrees. Seasoning each layer with salt and pepper as you go, layer the potatoes in a 10- or 12-inch ovenproof skillet.
2. Step 2: Dot the top with 2 tablespoons butter. Pour in half-and-half. (It should come about ¾ of the way to the top.)
3. Step 3: Bring to a boil over medium-high heat. Reduce to low and cook for 10 minutes, uncovered, until the half-and-half has reduced by about half.
4. Step 4: Transfer to the oven and bake until the top is golden brown, about 10 minutes. Reduce heat to 300 degrees and cook until the potatoes are fork tender and the top is nicely browned, about 8 minutes more. Top with grated cheese and return to the oven until the cheese is melty and golden brown, about 3 to 5 minutes. Sprinkle with a pinch of nutmeg, if using, and serve.

Why It's Healthy:

• Low, slow braise — connective tissue softens over hours
• Garlic — smashed into the braise
• Pasture-raised ribs — omega-3 gain modest, real but small; omega-3s support heart and brain health
• Balance — rich, sweet-glazed dish; pairing points to baked potato (vitamin C, potassium, fiber) — the potato’s vitamin C helps absorb iron, its potassium supports blood pressure, and its fiber feeds gut bacteria

💡 Suggestion: The recipe adds the smashed garlic straight into the pot — rest it about 10 minutes first and allicin forms before the heat. Chop and rest.

💡 Cooking tip: The apple cider vinegar in the braise isn’t just tang — vinegar with a carb-heavy meal may modestly lower post-meal glucose. Vinegar with carb-heavy meals.

💡 Suggestion: The glaze lists plain unsalted butter — use grass-fed butter instead for higher omega-3s and CLA than conventional butter, same usage.

• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon smoked paprika
• 1 teaspoon kosher salt (such as Diamond Crystal)
• ½ teaspoon black pepper
• 3 to 4 pounds St. Louis- or country-style pork ribs, cut into individual ribs (see Tips)
• 2 tablespoons vegetable or canola oil for searing, plus more if necessary
• 1 medium onion, sliced
• 4 cloves garlic, smashed
• 1 cup pure pineapple juice
• ⅓ cup soy sauce
• 2 tablespoons apple cider vinegar
• 1 tablespoon Worcestershire sauce

• ½ cup ketchup
• ¼ cup honey
• 2 to 3 tablespoons (light or dark) brown sugar
• 1 tablespoon unsalted butter

• Cooked white rice, cornbread or coleslaw, optional.

1. Step 1: Prepare the ribs. Heat the oven to 300 degrees. In a small bowl, stir together the garlic powder, onion powder, smoked paprika, salt and pepper. Pat the ribs dry with paper towels and rub the seasoning evenly over every side.
2. Step 2: Heat the oil in a large Dutch oven over medium-high until shimmering. Working in batches so the pot is not crowded and lowering the heat as necessary to avoid scorching, sear the ribs on all sides until deeply browned, 2 to 3 minutes per side. Transfer to a plate as they finish.
3. Step 3: Reduce the heat to medium. Add the onion and garlic to the pot and cook, stirring occasionally, until softened and just beginning to color, 2 to 3 minutes. Pour in the pineapple juice, soy sauce, vinegar and Worcestershire sauce, scraping up any browned bits from the bottom of the pot.
4. Step 4: Return the ribs and any accumulated juices to the pot, nestling them into the liquid — it should come about halfway up the ribs. Cover and transfer to the oven. Bake for 1 hour, remove the ribs from the oven and gently toss and rearrange. Return to oven and cook another 45 minutes to 1 hour, until very tender but not falling off the bone. Remove the Dutch oven from the oven and uncover it. Raise the oven temperature to 400 degrees.
5. Step 5: While the oven heats, prepare the glaze. Combine the ketchup, honey, brown sugar and butter in a small saucepan. Bring to a simmer over medium heat, reduce heat to medium-low and cook, stirring occasionally, for about 5 minutes, until the glaze is thick enough to coat the back of a spoon.
6. Step 6: Transfer the ribs to a rack set on a baking sheet. Pour or brush the glaze over the ribs, turning each piece to coat. Return the ribs to the oven and cook for 5 to 7 minutes, until caramelized. If you'd like, skim the fat from the braising liquid in the pot. Serve the ribs hot, with the braising liquid spooned over rice or reduced into a sauce on the side.

These are the most requested cookies in my family — I have made them more times than I can count. Coconut is the underrated one here: paired with nutty brown butter, the two flavors are magic together. Then there is the dark chocolate — ever so slightly crisp on the edge, but soft, chewy, and gooey in the middle, and heavy on the chocolate. If you are a real chocolate lover, do half semisweet chocolate chips and half chopped chocolate chunks for bigger pockets of chocolate!
Why It's Healthy:

Adapted from a cookbook.

• A treat — the point is ingredient quality, not a health food
• Dark chocolate (70–85% cacao) — cocoa flavanols support heart health
• Coconut flour — very high in fiber, which feeds gut bacteria and steadies blood sugar
• Sesame seeds — calcium, which supports bone health
• Eggs — protein and choline, which supports brain health

• 1 cup (2 sticks) salted butter
• ¾ cup packed light or dark brown sugar
• ½ cup granulated sugar
• 2 large eggs
• 1 tablespoon pure vanilla extract
• 1¼ cups all-purpose flour
• ½ cup coconut flour
• 1 teaspoon baking soda
• ½ teaspoon fine pink Himalayan salt
• 1½ cups chopped bittersweet chocolate chunks or chips
• 2 tablespoons sesame seeds
• flaky sea salt

1. Step 1: Preheat the oven. Preheat the oven to 350°F. Line two baking sheets with parchment paper.
2. Step 2: Brown the butter. Place the butter in a small skillet over medium heat. Cook until the butter begins to brown, about 5 minutes. Transfer to a large heatproof bowl and set aside to cool for about 5 minutes, stirring occasionally.
3. Step 3: Mix the dough. To the brown butter, add the brown sugar, granulated sugar, eggs, and vanilla and stir until smooth. Add the all-purpose flour, coconut flour, baking soda, and pink salt and mix until just combined. If your dough feels too dry, stir in up to 2 tablespoons of water. Gently fold in the chocolate and sesame seeds, mixing just enough to combine.
4. Step 4: Shape the cookies. Using 1 generously rounded tablespoon for each, roll the dough into balls. Arrange the balls on the prepared baking sheets, spacing them 2 inches apart. Gently press the dough down to slightly flatten.
5. Step 5: Bake, tap, and bake again. Bake the cookies for 8 minutes. Remove the baking sheets from the oven and tap them firmly against the counter a few times to flatten the cookies. Return to the oven and bake until the cookies are just beginning to set on the edges, 2 to 3 minutes more.
6. Step 6: Salt and cool. Sprinkle the cookies with flaky salt and let them cool on the baking sheets; they will continue to cook slightly. Enjoy the cookies warm (highly recommended) or let cool and store at room temperature in an airtight container for up to 4 days.

Adapted from Soulful Harvest.

Why It's Healthy:

• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Cheese — protein and calcium for bones, in a concentrated, flavorful form
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 8 CUPS CHEDDAR CHEESE, SHREDDED
• 4 CUPS SMOKED GOUDA, SHREDDED
• 3 ROASTED RED BELL PEPPERS, SMALL DICE
• 4 TABLESPOONS WORCESTERSHIRE SAUCE
• 2 TABLESPOONS FRESHLY GROUND BLACK PEPPER
• ¾ CUP SOUR CREAM
• 2½ CUPS MAYONNAISE
• SALT, TO YOUR TASTE
• 3 TABLESPOONS RED WINE VINEGAR

1. Step 1: Put every ingredient together in one batch.
2. Step 2: Mix until fully combined.
3. Step 3: Refrigerate until cold, then serve.

Adapted from Soulful Harvest.

Why It's Healthy:

• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 12 HARD-COOKED EGGS, PEELED
• ½ CUP MAYONNAISE
• 1½ TEASPOON WHITE WINE VINEGAR
• 1½ TABLESPOON DIJON MUSTARD
• ⅛ TEASPOON KOSHER SALT
• DASH OR MORE TEXAS PETE HOT SAUCE
• PAPRIKA

1. Step 1: Cut each egg in half lengthwise and lift the yolks out, leaving the whites whole.
2. Step 2: Push the yolks through the small holes of a box grater.
3. Step 3: Mash the grated yolks together with the mayonnaise and the next four listed ingredients (vinegar, mustard, salt, hot sauce).
4. Step 4: Taste and add extra salt or hot sauce if wanted.
5. Step 5: Fill the whites with the yolk mixture using a spoon or a piping bag. (Paprika is listed as an ingredient; the visible method does not state when it is applied.)

Adapted from Soulful Harvest.

Why It's Healthy:

• Tomatoes — lycopene, an antioxidant linked to heart health, which becomes more available when cooked
• Carrots and root vegetables — beta-carotene, which the body converts to vitamin A for vision and immunity
• Celery — hydration, fiber, and crunch for almost no calories
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Beef and lamb — highly bioavailable iron and B12, which support energy and red blood cells

• 5LBS. SHORT RIBS
• 1½ TEASPOONS SALT
• ½ TEASPOON BLACK PEPPER
• 6 TABLESPOONS EVOO
• 1 ONION, CHOPPED
• 2 CARROTS, CHOPPED
• 3 CELERY STOCKS, CHOPPED
• ½ CUP TOMATO PASTE
• 2 CUPS RED WINE
• ½ CUP RED WINE VINEGAR
• 1 QUART BEEF STOCK
• 2 CUPS CHICKEN STOCK
• 2 FRESH THYME SPRIGS
• 1 BAY LEAF

1. Step 1: Heat the oven to 325 F.
2. Step 2: Dry the ribs with towels and season them with the salt and pepper.
3. Step 3: Heat the oil in a Dutch oven over medium-high heat and brown the ribs in batches so the pot is not crowded, turning often, about 8–10 minutes; set aside.
4. Step 4: Lower the heat and cook the onion, carrots and celery in the oil left in the pot, stirring, until soft and lightly browned, about 8–10 minutes.
5. Step 5: Stir in the tomato paste, wine and vinegar and boil over high heat until the liquid is reduced by half.
6. Step 6: Add both stocks, the thyme and the bay leaf and bring to a boil.
7. Step 7: Return the ribs and any juices from the plate to the pot.
8. Step 8: Cover, move to the oven and braise until the meat is very tender, 2 to 2½ hours.
9. Step 9: Take the ribs out and set aside. Strain the cooking liquid through a colander into a bowl without pressing on the solids; throw the solids away.
10. Step 10: Rest the liquid until the fat rises, then skim the fat off the top.
11. Step 11: Put the liquid back in the Dutch oven, bring it to a strong simmer and cook, stirring now and then, until reduced by one-third, about 18–20 minutes.
12. Step 12: Taste and adjust with salt and pepper.

Adapted from Soulful Harvest.

Why It's Healthy:

• Crab — lean protein with zinc and B12, which support immune function and energy metabolism
• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• 1 QUART DUKE'S MAYONNAISE
• 3 EGGS
• 1 OUNCE TEXAS PETE HOT SAUCE
• 2 TABLESPOONS WORCESTERSHIRE SAUCE
• ¼ CUP CHATHAM, CAPE COD SEAFOOD SEASONING
• ½ BUNCHES PARSLEY, CHOPPED
• 2½ LBS. JUMBO LUMP CRAB
• 1 CUP PANKO STYLE BREAD CRUMBS

1. Step 1: Mix everything together and shape the mixture into patties.
2. Step 2: Sear the patties on both sides, then bake them (no temperature or time given in the visible text).

Adapted from Soulful Harvest.

Why It's Healthy:

• Beets — dietary nitrates, which support healthy blood flow, plus folate
• Potatoes — potassium, which helps balance blood pressure, and filling complex carbs
• Carrots and root vegetables — beta-carotene, which the body converts to vitamin A for vision and immunity
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• 1¼ LBS. RED SKINNED POTATOES, CUT INTO ¼'S
• ¾ LBS. RUTABAGA, PEELED AND CHOPPED
• ¾ LBS. SWEET POTATOES, PEELED AND CHOPPED
• 3 CARROTS, PEELED AND CHOPPED
• 1 LB. BEETS, PEELED AND CHOPPED
• 4 TABLESPOONS EVOO
• ¾ TEASPOON SALT
• ¾ TEASPOON BLACK PEPPER
• 2 TABLESPOONS FRESH ROSEMARY

1. Step 1: Heat the oven to 425 F.
2. Step 2: Put the potatoes, rutabaga, sweet potatoes and carrots together in one bowl; put the beets alone in a second bowl.
3. Step 3: Drizzle olive oil over both bowls and season with the salt, pepper and rosemary.
4. Step 4: Spread all the vegetables evenly across two baking sheets.
5. Step 5: Roast 20 minutes, then rotate the sheets.
6. Step 6: Keep roasting until tender and golden brown, another 20–25 minutes.

Adapted from Soulful Harvest.

Why It's Healthy:

• Beets — dietary nitrates, which support healthy blood flow, plus folate
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 2 BEETS
• 2 TBSP. BALSAMIC VINEGAR
• ¼ CUP HEAVY CREAM

1. Step 1: Put the beets in water, bring to a boil, then simmer 45 minutes or until tender.
2. Step 2: Drain and let the beets cool.
3. Step 3: Peel them, add the balsamic vinegar and blend to a smooth purée.
4. Step 4: Season with salt and pepper to taste (not in the ingredient list) and chill the purée.
5. Step 5: Whip the heavy cream in a mixing bowl until it holds stiff peaks, then fold it into the beet purée.

Adapted from Soulful Harvest.

Why It's Healthy:

• Beets — dietary nitrates, which support healthy blood flow, plus folate
• Rice — digestible energy; crisping and cooling grains can add a little resistant starch
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 2 BEETS, PEELED AND THINLY SLICED
• 6 CUPS WATER
• 2 CUPS RICE VINEGAR
• 3 CUPS SUGAR
• ½ CUP SALT

1. Step 1: Put the water, vinegar, sugar and salt in a saucepan and bring to a boil, stirring until the sugar dissolves.
2. Step 2: Take the pan off the heat and pour the hot liquid over the sliced beets.
3. Step 3: Let everything cool to room temperature.
4. Step 4: Serve however you like.

Adapted from Soulful Harvest.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Corn — fiber and lutein, a carotenoid that supports eye health
• Pork — complete protein and thiamine (B1), which supports energy metabolism

• 9 LBS. PORK BELLY
• 8 CUPS SALT
• ½ CUP JUNIPER BERRIES, TOASTED AND CRUSHED
• ½ CUP ALLSPICE, TOASTED AND CRUSHED
• 2 CUPS BROWN SUGAR
• 2 BIG HANDFULS OF THYME SPRIGS
• 1 CUP GARLIC, MINCED
• ½ CUP BLACK PEPPERCORNS, TOASTED
• 12 PIECES CINNAMON STICKS, ALL BUSTED UP

1. Step 1: Stir together the salt, juniper, allspice, brown sugar, thyme sprigs, minced garlic, peppercorns and broken-up cinnamon sticks to make the cure.
2. Step 2: Spread one-third of the cure in the bottom of a hotel pan and lay the pork bellies on top.
3. Step 3: Cover the bellies with the rest of the cure and refrigerate 6 hours.
4. Step 4: After 6 hours, turn the bellies over and rub the cure over all surfaces; refrigerate another 18 hours.
5. Step 5: When curing is done, rinse the bellies and let them dry.
6. Step 6: Roast in an oven preheated to 500 F for 50 minutes.
7. Step 7: Drop the heat to 325 F and roast 3 hours more.
8. Step 8: Remove from the oven and cool 1 hour.
9. Step 9: Wrap in plastic wrap, chill and set aside for later use.

Adapted from Soulful Harvest.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Pineapple — vitamin C and bromelain, an enzyme that aids digestion
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• ⅛ TEASPOON CAYENNE
• ⅛ TEASPOON BLACK PEPPER
• ⅛ TEASPOON FENNEL SEEDS, TOASTED AND GROUND
• ⅛ TEASPOON CLOVES, TOASTED AND GROUND
• ⅛ TEASPOON STAR ANISE, TOASTED AND GROUND
• ½ RIPE PINEAPPLE, PEELED AND CUT INTO SMALL DICE

1. Step 1: Toss the diced pineapple with all the spices.
2. Step 2: Roast slowly in a 350 F oven for 25–30 minutes.
3. Step 3: Move to a blender and blend until the texture is smooth.

Adapted from Soulful Harvest.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Carrots and root vegetables — beta-carotene, which the body converts to vitamin A for vision and immunity
• Celery — hydration, fiber, and crunch for almost no calories
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin

• 8 PORK SHANKS
• 2 CUPS FLOUR
• 1 CUP EVOO
• 3 ONIONS, ROUGH CHOP
• 8 CARROTS, ROUGH CHOP
• 10 CELERY RIBS, ROUGH CHOP
• A WHOLE BUNCH OF GARLIC CLOVES
• A GOOD BOTTLE OF RED WINE
• 2 QUARTS BEEF STOCK
• 2 QUARTS CHICKEN STOCK
• A HANDFUL OF ROSEMARY SPRIGS
• 6 OR 7 LAUREL LEAVES
• SALT AND PEPPER, TO YOUR TASTE

1. Step 1: Heat the oven to 375 F.
2. Step 2: Coat/season the shanks with the flour, salt and black pepper.
3. Step 3: Heat the EVOO in a Dutch oven over medium heat and start searing the shanks.
4. Step 4: Move the seared shanks to a platter and set aside.
5. Step 5: Add the onions, carrots, celery and garlic to the Dutch oven and cook slowly 8–10 minutes.
6. Step 6: Add the wine and reduce it by half.
7. Step 7: Add the beef and chicken stocks, rosemary, laurel, salt and black pepper and bring to a rolling boil.
8. Step 8: Return the shanks to the pot and lower the heat to a strong simmer.
9. Step 9: Put the lid on and cook in the preheated oven for 3 hours.
10. Step 10: Move the braised shanks to a platter, cover with foil, and make the Pan Reduction Sauce (below).

Adapted from Soulful Harvest.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Pork — complete protein and thiamine (B1), which supports energy metabolism
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• REMAINING INGREDIENTS
• (no ingredient list printed — the sauce is made from the pork shank cooking liquid left over from Fred Flintstone's Pork Shank, above, of which this is the sub-recipe)

1. Step 1: Strain the shank cooking liquid, pressing firmly on the vegetables and aromatics to extract as much liquid as possible.
2. Step 2: Put the strained liquid in a saucepan and bring it to a hard boil.
3. Step 3: Lower the heat to a strong simmer and reduce the liquid by half, about 18–20 minutes.

Adapted from Soulful Harvest.

Why It's Healthy:

• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Leafy greens — folate, vitamin K, and nitrates in a very low-calorie base
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Cheese — protein and calcium for bones, in a concentrated, flavorful form
• Pork — complete protein and thiamine (B1), which supports energy metabolism

• 1 LEMON
• 1 TEASPOON CHOPPED FRESH SAGE
• 1 TEASPOON CHOPPED FRESH THYME
• 1 TEASPOON SALT PLUS 1 PINCH
• 1 TEASPOON BLACK PEPPER
• 2 PORK TENDERLOINS
• ½ CUP ALL-PURPOSE FLOUR
• 3 EGGS, BEATEN
• 3 CUPS PANKO BREADCRUMBS
• ¾ CUP PARMESAN CHEESE, GRATED
• 3 TABLESPOONS CAPERS
• 4 CUPS ARUGULA
• 2 TABLESPOONS EVOO
• 4 HARD-BOILED EGGS, PEELED AND COARSELY CHOPPED

1. Step 1: With a small sharp knife, cut all peel and white pith from the lemon; quarter it lengthwise, then slice it thinly crosswise. Cover and chill the slices; throw the peel away.
2. Step 2: In a small bowl, stir together the sage, thyme, 1 teaspoon of the salt and 1 teaspoon ground pepper.
3. Step 3: Slice the tenderloins crosswise into ¾-inch-thick pieces, then pound each piece between two sheets of plastic wrap with a mallet to ¼-inch thickness.
4. Step 4: Scatter the sage mixture over both sides of each cutlet.
5. Step 5: Set up breading bowls: flour in one bowl, the beaten eggs in another, and the breadcrumbs mixed with the cheese in a third.
6. Step 6: One cutlet at a time: dredge in flour and shake off the excess, dip in egg to coat, then press into the breadcrumb mixture on both sides so it sticks. Chill the breaded cutlets at least 30 minutes.
7. Step 7: Heat the oven to 250 F.
8. Step 8: Heat oil (for the skillet; amount not listed) in a heavy skillet over medium-high heat and cook the pork until browned and cooked through, about 2 minutes per side.
9. Step 9: Move the cutlets to a baking sheet and keep them warm in the oven.
10. Step 10: Plate the cutlets and scatter the capers and lemon slices over them.
11. Step 11: Toss the arugula with the 2 tablespoons EVOO and salt, pile it over the pork, and sprinkle the chopped eggs on top.

Adapted from Soulful Harvest.

Why It's Healthy:

• Mushrooms — B vitamins and savory umami, which adds deep flavor for very few calories
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Cheese — protein and calcium for bones, in a concentrated, flavorful form
• Rice — digestible energy; crisping and cooling grains can add a little resistant starch

• 3 QUARTS CHICKEN STOCK
• 3 CUPS ARBORIO RICE
• 2 ONIONS, SMALL DICE
• ¼ CUP GARLIC, MINCED
• 2 LBS. MUSHROOMS, SLICED
• 2 TABLESPOONS TRUFFLE OIL
• 1 CUP PARMESAN CHEESE

1. Step 1: Bring the chicken stock to a boil, then lower the heat to a strong simmer and keep it hot.
2. Step 2: In a saucepan over medium heat, cook the onions in oil (the method refers to oil/aromatic oil; no separate oil quantity is listed) until caramelised, about 4–5 minutes. Note: the method also calls for the garlic and the sliced mushrooms in the pan aromatics, though the printed steps name the onions explicitly.
3. Step 3: Add the rice and stir so it is coated with the aromatic oil; cook 2–3 minutes to toast it.
4. Step 4: Start adding the hot stock gradually, stirring continuously, until the rice is cooked.
5. Step 5: Finish by stirring in the truffle oil and the Parmesan.

Adapted from Soulful Harvest.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Mushrooms — B vitamins and savory umami, which adds deep flavor for very few calories
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• 2 TABLESPOONS BUTTER
• 1 LB. MUSHROOMS, THINLY SLICED
• ¾ TEASPOON SALT
• ¼ TEASPOON BLACK PEPPER
• ¾ CUP RED WINE
• A COUPLE SPRIGS OF ROSEMARY

1. Step 1: Melt the butter in a saucepan over medium-high heat.
2. Step 2: Add the mushrooms and sauté until they give off their juices, about 5–7 minutes.
3. Step 3: Season with the salt and black pepper.
4. Step 4: Pour in the wine and add the rosemary.
5. Step 5: Bring to a strong simmer and cook 3 minutes.

Adapted from Soulful Harvest.

Why It's Healthy:

• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 1½ CUPS WATER, JUST SLIGHTLY WARMED
• 6 OUNCES YEAST
• 4 CUPS ALL-PURPOSE FLOUR
• 1 TABLESPOON SALT

1. Step 1: Let the yeast bloom in the warm water for 5 minutes.
2. Step 2: In a stand mixer fitted with the paddle, combine the flour and salt.
3. Step 3: Add the bloomed yeast mixture and mix on the lowest speed for 10 minutes.
4. Step 4: Stop the mixer and rest the dough 10 minutes.
5. Step 5: Raise the mixer to medium speed and mix 10 minutes more.
6. Step 6: Set the dough aside for later use.

Adapted from Soulful Harvest.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Beef and lamb — highly bioavailable iron and B12, which support energy and red blood cells

• 4 BIG, GIGANTIC HEADS OF GARLIC, CUT IN HALF HORIZONTALLY
• SALT AND BLACK PEPPER
• 4 TABLESPOONS BUTTER
• 1 CUP CHICKEN STOCK
• 2 TABLESPOONS VEGETABLE OIL
• 4 EACH BONELESS RIB EYE STEAKS

1. Step 1: Heat the oven to 350 F.
2. Step 2: Season the garlic heads with salt and pepper.
3. Step 3: Melt 2 tablespoons of the butter in a cast iron skillet, set the garlic in cut side down, and brown it gently for 4–5 minutes.
4. Step 4: Add the chicken stock and bring it to a strong simmer.
5. Step 5: Cover the skillet and roast in the oven until the garlic is tender, about 45 minutes; move the garlic to a plate.
6. Step 6: In a cast iron skillet, heat the vegetable oil.
7. Step 7: Season the steaks with T-Bone Steak Dust (sub-recipe below) and sear over high heat, 4 minutes per side.
8. Step 8: Serve the steaks with the roasted garlic cloves. (Despite the title, no separate pan-sauce steps are printed in the visible text beyond the roasted garlic and its stock/butter cooking liquid.)

Adapted from Soulful Harvest.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Beef and lamb — highly bioavailable iron and B12, which support energy and red blood cells
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• ¼ CUP DRIED THYME
• ½ CUP DRIED PARSLEY
• ½ CUP ONION POWDER
• 2 TABLESPOONS DRIED SAGE, DRIED
• 2 TABLESPOONS SAVORY
• 1 TABLESPOON EACH SALT AND BLACK PEPPER

1. Step 1: Mix all the ingredients together and set aside for use as the steak seasoning.

Adapted from Soulful Harvest.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Beef and lamb — highly bioavailable iron and B12, which support energy and red blood cells
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• ½ CUP DRY RED WINE
• 1 CUP BEEF STOCK
• 2-3 TABLESPOONS BUTTER
• SALT AND BLACK PEPPER

1. Step 1: Add the wine to the skillet, bring to a boil, and reduce by half.
2. Step 2: Add the beef stock and boil until reduced by half again, about 4 minutes.
3. Step 3: Remove from heat, swirl in the butter, adjust salt and pepper, and pour over steaks to serve.

Adapted from Soulful Harvest.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Walnuts — plant omega-3s (ALA), which support heart and brain health
• Cheese — protein and calcium for bones, in a concentrated, flavorful form

• 1 CUP CRUMBLED BLUE CHEESE
• 1 TEASPOON WORCESTERSHIRE
• 2 TEASPOONS CAPERS
• ¼ CUP WALNUTS, TOASTED
• 1 ½ TABLESPOONS CHIVES
• SPLASH OR TWO TEXAS PETE HOT SAUCE

1. Step 1: Put everything in a food processor and pulse 1–2 minutes.
2. Step 2: May be refrigerated, but serve at room temperature for best result.

Adapted from Soulful Harvest.

Why It's Healthy:

• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Beef and lamb — highly bioavailable iron and B12, which support energy and red blood cells

• 1 LB. SKIRT STEAK
• ½ TEASPOON SALT
• ¼ TEASPOON BLACK PEPPER
• ZEST OF 1 LEMON
• 2 GARLIC CLOVES, FINELY MINCED
• PINCH RED PEPPER FLAKES
• 1 TABLESPOON EVOO

1. Step 1: Season steak with salt and pepper, place in a large resealable plastic bag with lemon zest, garlic, red pepper flakes, and olive oil; seal and massage to coat evenly.
2. Step 2: Refrigerate at least 1 hour.
3. Step 3: Before cooking, let steak sit at room temperature 15 minutes.
4. Step 4: Grill on a hot grill about 4 minutes until it releases easily, flip, and grill about 4 minutes more for medium-rare.
5. Step 5: Rest on a cutting board 5 minutes, then slice thinly across the grain.

Adapted from Soulful Harvest.

Why It's Healthy:

• Cabbage — fiber and vitamin K, and cruciferous compounds that support detox pathways
• Carrots and root vegetables — beta-carotene, which the body converts to vitamin A for vision and immunity
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin

• 2 CUPS MAYONNAISE
• ¼ CUP DIJON MUSTARD
• ½ CUP BROWN SUGAR
• ½ CUP CIDER VINEGAR
• 1 TABLESPOON DRY MUSTARD
• 6 CUPS RED AND GREEN CABBAGE, SHREDDED
• 2 CARROTS, JULIENNED
• 1 RED ONION, JULIENNED
• SALT AND BLACK PEPPER, TO YOUR TASTE

1. Step 1: In a large bowl, whisk together mayonnaise, Dijon mustard, brown sugar, vinegar, and dry mustard.
2. Step 2: Add cabbage, carrots, and onion; toss to coat and season to taste.
3. Step 3: Cover with plastic wrap and refrigerate until serving.

Adapted from Flavors from the Farm.

Why It's Healthy:

• A drink, not a food — enjoy occasionally; the fresh ingredients are the bright spot
• Sardines & anchovies — among the richest sources of EPA/DHA omega-3s, which support heart and brain health, plus calcium from the soft bones
• Oysters — exceptionally rich in zinc, which supports immune function, plus B12 and omega-3s
• White fish — lean, complete protein that is easy to digest
• Beets — dietary nitrates, which support healthy blood flow, plus folate

• FOR THE MIX
• 4 cups Zing Zang Bloody Mary mix
• ¼ cup fresh lemon juice
• ¼ cup Worcestershire sauce
• ¼–½ cup prepared horseradish
• 1–10 shakes hot sauce, such as Crystal or Tabasco
• Pinch of celery salt
• Freshly ground black pepper
• Small piece fresh horseradish root, peeled
• Vodka (2–3 oz per cocktail)
• Garnishes
• GARNISHES
• Pickled vegetables of any type except beets
• Carrots, radishes, or Hakurei turnips
• Blanched sugar snap peas
• Little Gem leaves
• Celery rib with frilly leaves—always
• Cucumber spears
• Cured meats, such as dry salami, mortadella, prosciutto cotto, country ham, jerky, or crispy bacon
• Green chile rings, such as Anaheim or poblano
• Crispy pepperoni
• Olives of all types
• Marinated cheese chunks, such as feta
• Anchovy fillets and other tinned fish
• Pickled peppers
• Flowering herbs like basil, cilantro, papalo, or pipicha
• Citrus wedges
• Cherry tomatoes
• Fried shallots
• Raw oysters or other chilled seafood

1. Step 1: For the mix: in a large pitcher, combine the Zing Zang mix, lemon juice, Worcestershire, prepared horseradish (amount to taste/heat preference), hot sauce, celery salt, and several grinds of black pepper.
2. Step 2: Finely grate in a little fresh horseradish, stir well, taste, and adjust seasoning; if not using right away, cover and refrigerate.
3. Step 3: For each cocktail: fill a tall glass with ice, pour in about 4 oz of the mix and the vodka (2–3 oz), stir about 1 minute until chilled, then garnish generously.
4. Step 4: Serve with a celery stick for stirring so settled bits are mixed back in.

Adapted from Flavors from the Farm.

Why It's Healthy:

• A drink, not a food — enjoy occasionally; the fresh ingredients are the bright spot
• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Honey — a natural sweetener with trace antioxidants; still a sugar, so a little goes a long way

• 2 oz gin or tequila
• 1 oz fresh lemon or lime juice
• 1½ tablespoons runny spring honey
• 1 large egg white
• Dash of lavender bitters
• Splash of club soda (about 1 oz)
• Lavender sprig, for garnish

1. Step 1: In a shaker, combine gin, lemon juice, honey, egg white, and bitters; cover and dry-shake vigorously at least 1 minute to build froth from the egg white.
2. Step 2: Add a handful of ice and shake vigorously again until well chilled.
3. Step 3: Strain into a chilled highball glass, top with club soda, and garnish with a lavender sprig.

Adapted from Flavors from the Farm.

Why It's Healthy:

• A drink, not a food — enjoy occasionally; the fresh ingredients are the bright spot
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Olives — monounsaturated fats and polyphenols that support heart health

• Splash of dry vermouth, for rinse
• 2½ oz vodka or gin
• Drop of olive brine
• Lemon twist, for garnish
• 2 or 3 olives, preferably Castelvetrano with pits or stuffed when in the mood, for garnish
• 1 or 2 cocktail onions, 1 pickled chile, or 1 pickled green bean, for garnish

1. Step 1: Pour the vermouth splash into a well-chilled martini or Nick and Nora glass, swirl to coat the sides, and discard the excess.
2. Step 2: In a mixing glass or shaker, combine vodka (or gin) and olive brine, fill with ice, and stir or shake (author prefers shaken) vigorously until very cold.
3. Step 3: Strain into the prepared glass and add all the garnishes on skewers.

Adapted from Deep Run Roots.

Why It's Healthy:

• Olive oil — monounsaturated fats that support heart health
• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Tomatoes — lycopene, an antioxidant linked to heart health, which becomes more available when cooked
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Olives — monounsaturated fats and polyphenols that support heart health

• 1 tablespoon butter
• 1 large yellow onion, halved and cut into julienne with the grain
• 2 teaspoons salt, divided
• 3½ pounds tomatoes cut into ½-inch dice, divided
• 1 teaspoon granulated sugar, divided
• 1 teaspoon picked thyme
• 2 tablespoons extra-virgin olive oil
• 10 turns of the pepper mill or ¼ teaspoon black pepper
• ⅓ cup picked basil leaves
• ⅓ cup mayonnaise
• ⅓ cup grated Fontina
• ⅓ cup grated Parmigiano-Reggiano
• Pie Crust
• 1¼ cups all-purpose flour
• 2½ teaspoons granulated sugar
• ½ teaspoon salt
• 6 tablespoons cold butter cut into ½-inch cubes
• 2 tablespoons ice-cold water
• ½ teaspoon white vinegar

1. Step 1: Make the crust: Put flour, sugar and salt for the crust in a mixer bowl with paddle; mix briefly on medium. Add cold butter cubes one at a time until mixture looks speckled and crumbly. With mixer still running, add water and vinegar just until combined; do not overmix.
2. Step 2: Form dough into roughly a 10×10-inch square on plastic wrap on the counter, wrap tightly in the plastic, and chill in the refrigerator overnight.
3. Step 3: Let crust come to room temperature. Lightly flour counter and rolling pin, roll crust slightly larger than the pie pan, lay it in the pan and press gently into edges. Trim overhang and discard. Freeze crust in pan at least 15 minutes, or until ready to blind-bake.
4. Step 4: Blind-bake: Preheat oven to 400°F. Line top of crust with foil or parchment, weigh down with dried beans or rice, and blind-bake 30 minutes.
5. Step 5: Make filling and topping: Preheat oven to 375°F. In a medium sauté pan or skillet melt the 1 tablespoon butter, add onions and ½ teaspoon salt. Cook onions over medium-low heat about 40 minutes until deeply caramelized; if they brown too fast, add a little (about ⅛ cup) water to the pan, scrape up browned bits, and continue — yielding a scant caramelized onions.
6. Step 6: Toss half the tomatoes with ½ teaspoon salt and ½ teaspoon sugar; set over a colander and let drain while everything else is prepared, at least [time partly obscured — minutes not legible in photo].
7. Step 7: Toss remaining tomatoes with ½ teaspoon salt, the thyme and the olive oil. Spread in a single layer with as much separation as possible on a sheet tray. Slide tray onto middle rack and roast 20 to 30 minutes until tomatoes dry out and brown slightly.
8. Step 8: Assemble: Stir together onions, fresh (drained) tomatoes, roasted tomatoes, remaining salt and sugar, black pepper and basil. In a separate smaller bowl stir together mayonnaise, Fontina and Parmigiano-Reggiano.
9. Step 9: Spoon filling into blind-baked crust and top with the mayo-and-cheese mixture. Bake on middle rack 30 minutes. Serve warm or at room temperature.

Adapted from Deep Run Roots.

Why It's Healthy:

• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 1¼ cups all-purpose flour
• 2½ teaspoons granulated sugar
• ½ teaspoon salt
• 6 tablespoons cold butter cut into ½-inch cubes
• 2 tablespoons ice-cold water
• ½ teaspoon white vinegar

1. Step 1: Sub-recipe belonging to Roasted and Fresh Tomato Pie — method is steps 1–4 of that recipe: mix dry ingredients, cut in cold butter, add water and vinegar just to combine, shape, wrap and chill overnight, roll out, fit to pan, trim, freeze at least 15 minutes, then blind-bake at 400°F for 30 minutes weighted with beans or rice.

Adapted from Deep Run Roots.

Why It's Healthy:

• Collard greens — vitamin K and calcium for bone health, plus fiber
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Pork — complete protein and thiamine (B1), which supports energy metabolism

• 1 ham hock or 8 to 10 ounces other pork seasoning meat
• 3 quarts of water
• 1 medium yellow onion, diced
• ½ teaspoon red chili flakes
• 10 turns of the pepper mill or ¼ teaspoon black pepper
• 2 pounds or 1 whole head collards, large stems removed
• 1 teaspoon salt
• 1 tablespoon granulated sugar (optional)

1. Step 1: In a 6- to 8-quart Dutch oven or pot combine ham hock/seasoning meat, water, onion, chili flakes and black pepper. Cover, bring to a boil, and cook covered 30 minutes.
2. Step 2: Add collards, lower heat to a heavy simmer, cover and cook 1½ hours.
3. Step 3: Remove lid and check for doneness — greens should have absorbed pork flavour from the broth and be silky-soft.
4. Step 4: Scoop greens into a bowl, leaving pot liquor behind. Pick the smoked meat from the hock or chop the seasoning meat into rough pieces and add to the greens.
5. Step 5: Roughly chop greens and meat together using a collard chopper or knife, to your preferred texture. Stir in up to 1 teaspoon salt and 1 tablespoon sugar if judged necessary.
6. Step 6: Skim the white foam/fat (called "shine" in the intro) off the top of the pot liquor and stir it into the greens.
7. Step 7: Serve greens warm with hot sauce or hot pepper vinegar. Reserve pot liquor for another use or drink it.

Adapted from Deep Run Roots.

Why It's Healthy:

• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Peaches — vitamin C and beta-carotene for skin and immune support
• Chicken — lean, complete protein that supports muscle maintenance

• 12 to 14 chicken wings or 10 drumsticks
• 1 tablespoon vegetable oil
• 1 tablespoon salt
• ⅔ cup Jalapeño Peach Glaze

1. Step 1: Make the Jalapeño Peach Glaze first (see separate sub-recipe entry below).
2. Step 2: Cook the chicken: Preheat oven to 400°F and let chicken come to room temperature. Toss chicken with the oil and salt and spread in a single layer on a baking sheet, pieces not touching so they brown evenly.
3. Step 3: Place tray on middle rack and roast undisturbed 10 minutes.
4. Step 4: Remove from oven, stir/turn the pieces in the pan, and cook an additional 10 minutes.
5. Step 5: Remove again, pour off any accumulated fat, and toss pieces with the glaze/sauce. Return tray to oven and roast an additional 15 minutes, until caramelized in places and shiny in others.

Adapted from Deep Run Roots.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Ginger — gingerols with anti-inflammatory effects, traditionally used for digestion
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Peaches — vitamin C and beta-carotene for skin and immune support
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin

• 3 cups chopped peach, about 4–5 medium peaches
• 1 pound jalapeños, stemmed and seeded
• ½ onion, roughly chopped
• 2 tablespoons ginger, peeled and roughly chopped
• 1¼ cups cider vinegar
• 2¼ cups granulated sugar
• 1 teaspoon salt

1. Step 1: Put peaches, jalapeños, onion and ginger in a food processor and pulse until shredded and juicy but not fully puréed.
2. Step 2: Transfer the chunky mixture to a 4- to 6-quart Dutch oven and add vinegar, sugar and salt. Over medium heat bring to a boil, skimming off foam that rises as often as possible — less foam boiled back in gives a clearer glaze.
3. Step 3: Cook at a medium simmer about 30 minutes; it should thicken slightly but not look darkened in colour.
4. Step 4: After 30 minutes test consistency: pour a little on a chilled plate, slide the plate into the fridge for 5 minutes; if it runs like heavy cream when the plate is tilted, cook longer, and if it pools/drips like loose honey it is ready.

Adapted from The Gardener & the Grill.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Ginger — gingerols with anti-inflammatory effects, traditionally used for digestion
• Peanuts — plant protein and monounsaturated fats that keep you full

• ½ cup soy sauce
• ½ cup rice wine vinegar
• ½ cup chunky peanut butter
• ⅓ cup chopped cilantro
• 2 tablespoons dark honey
• 1 tablespoon toasted sesame oil
• 1 tablespoon freshly grated ginger
• Zest and juice of 1 lime
• 2 garlic cloves, minced
• ½ teaspoon red pepper flakes

1. Step 1: Stir all ingredients together until well mixed.
2. Step 2: To use as a marinade, pour over meat or vegetables and marinate 30 to 60 minutes in the refrigerator.
3. Step 3: To serve as a dipping sauce, refrigerate until ready to serve.

Adapted from The Gardener & the Grill.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• 1 cup olive oil
• 1 cup sherry vinegar
• 1 cup chopped flat-leaf parsley
• ¼ cup chopped fresh oregano
• ¼ cup chopped yellow onion (1 small onion)
• 6 garlic cloves, minced
• 2 teaspoons cayenne pepper
• 1 teaspoon black pepper
• ½ teaspoon sea salt

1. Step 1: Stir all ingredients together until well mixed.
2. Step 2: Store in a glass jar in the refrigerator for up to 2 weeks.

Adapted from The Gardener & the Grill.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• 1 tablespoon finely chopped fresh rosemary
• ½ teaspoon fine kosher or sea salt
• 2 garlic cloves, minced
• ½ cup olive oil
• Zest and juice of 1 lemon
• Freshly ground black pepper to taste

1. Step 1: Mortar-and-pestle method: Grind rosemary, salt and garlic together in the mortar to a fine paste. Drizzle in olive oil and grind again. Add lemon zest and juice, grind, taste, and add more salt if wanted and season with pepper.
2. Step 2: Food-processor alternative: Pulse rosemary, salt and garlic just until chopped into a paste. Add olive oil and pulse again. Add lemon zest and juice and pulse, then season with salt and pepper as needed.
3. Step 3: Keeps in the refrigerator for up to 1 week.

Adapted from The Gardener & the Grill.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 1 cup (2 sticks) unsalted butter, at room temperature
• 2 tablespoons chopped shallots
• 1 tablespoon white wine vinegar
• 2 tablespoons chopped fresh tarragon leaves
• ¼ teaspoon sea salt
• ½ teaspoon hot sauce or to taste

1. Step 1: In a medium bowl stir all ingredients together with a fork.
2. Step 2: Either spoon into a ramekin or small bowl for serving, or shape into a roll, wrap in waxed paper, and chill.
3. Step 3: For freezer storage up to 3 months, wrap tightly first in waxed paper, then in layers of plastic wrap and aluminum foil.

Adapted from The Gardener & the Grill.

Why It's Healthy:

• Edamame — plant protein and fiber, a rare combination in a snack
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 1 pound fresh edamame in the pod
• 1 tablespoon vegetable oil
• 2 teaspoons toasted sesame oil
• Flaked salt for serving

1. Step 1: Preheat grill to medium-high. In a large bowl toss edamame pods with both oils.
2. Step 2: Put pods on a perforated grill rack or in a disposable aluminum pan, arranged in a single layer on the grill over medium-high heat. Grill-roast (page 8), covered, 4 to 5 minutes.
3. Step 3: Flip, cover, and grill a few minutes more, until pods are crisp-tender when pierced with a knife. If unsure, remove a pod, open it and taste a bean to check.
4. Step 4: To eat, tear open the pods and dip the beans into flaked salt.

Adapted from The Gardener & the Grill.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Bok choy — calcium and vitamin A in a very low-calorie crucifer
• Ginger — gingerols with anti-inflammatory effects, traditionally used for digestion

• 2 small heads bok choy, trimmed and halved lengthwise
• FRESH GINGER SOY SAUCE
• ¼ cup (½ stick) unsalted butter, melted
• 2 tablespoons olive oil
• 2 teaspoons soy sauce
• 2 teaspoons fresh ginger, minced
• 1 garlic clove, minced

1. Step 1: Prepare a medium-hot fire in the grill. Rinse bok choy, drain well, and pat dry.
2. Step 2: Make the Ginger-Soy Sauce (see separate sub-recipe entry below): whisk together melted butter, olive oil, soy sauce, ginger and garlic.
3. Step 3: Brush bok choy with the sauce and place cut side down directly over the fire. Grill about 10 minutes.
4. Step 4: Baste the leaves, turn, and continue grilling about another 10 minutes until bok choy is fork-tender.
5. Step 5: Serve with any remaining sauce.

Adapted from The Gardener & the Grill.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Ginger — gingerols with anti-inflammatory effects, traditionally used for digestion
• Olives — monounsaturated fats and polyphenols that support heart health

• ¼ cup (½ stick) unsalted butter, melted
• 2 tablespoons olive oil
• 2 teaspoons soy sauce
• 2 teaspoons fresh ginger, minced
• 1 garlic clove, minced

1. Step 1: Whisk melted butter, olive oil, soy sauce, ginger and garlic together. Use to brush the bok choy before and during grilling, and serve any remainder alongside.

Adapted from The Gardener & the Grill.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Corn — fiber and lutein, a carotenoid that supports eye health
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C

• 6 ears sweet corn, in the husk
• 1 garlic clove, minced
• ¼ cup (½ stick) unsalted butter, at room temperature
• ½ teaspoon ground ancho chile powder
• ½ teaspoon grated lime zest
• Fine kosher or sea salt to taste

1. Step 1: Peel husks back without detaching them, remove the corn silk, then pull husks back over the corn and tie them securely closed with kitchen string or a strip of corn husk. Soak corn in cold water 15 minutes; drain well.
2. Step 2: Make the Ancho-Lime Butter (see separate sub-recipe entry below): stir garlic, butter, ancho chile and lime zest together in a bowl until well blended; add salt to taste and set aside.
3. Step 3: Prepare a hot fire in the grill.
4. Step 4: Grill corn directly over the heat, turning often, about 10 minutes, until husks are slightly charred and steam rises from the ears. Let cool slightly and remove the string.
5. Step 5: To serve, pull husks back and brush kernels with the Ancho-Lime Butter.

Adapted from The Gardener & the Grill.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C

• 1 garlic clove, minced
• ¼ cup (½ stick) unsalted butter, at room temperature
• ½ teaspoon ground ancho chile powder
• ½ teaspoon grated lime zest
• Fine kosher or sea salt to taste

1. Step 1: Stir garlic, butter, ancho chile powder and lime zest together in a bowl until well blended. Add salt to taste and set aside until serving; brush onto grilled corn kernels.

Adapted from Salt & Shore.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Shrimp — lean protein and selenium, which supports thyroid and immune function, for very few calories
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Peanuts — plant protein and monounsaturated fats that keep you full

• 4 tablespoons salted butter
• 1/4 cup Peanut Chile Crisp or a mix of store-bought chile crisp and finely chopped peanuts
• 1 lb large shrimp (preferably from Sun Shrimp), peeled and deveined
• Kosher salt
• 1/2 cup finely chopped fresh cilantro
• 1 lime
• Crusty bread slices, for serving (optional)

1. Step 1: Heat a large cast-iron skillet, Dutch oven, or sauté pan over medium heat for 3 minutes.
2. Step 2: Add butter, chile crisp, and shrimp; stir until well mixed.
3. Step 3: Season lightly with salt and cook, stirring somewhat frequently, 3–5 minutes until shrimp are cooked.
4. Step 4: Remove from heat and fold in cilantro.
5. Step 5: Spoon into a cazuela, cocotte, or serving bowl, grate lime zest directly over the dish, and serve.

Adapted from Salt & Shore.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Avocado — monounsaturated fats and potassium, which support heart health
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Peanuts — plant protein and monounsaturated fats that keep you full

• 1 cup unsalted roasted peanuts
• 1 cup Korean chile flakes (gochugaru)
• 1 tablespoon firmly packed organic dark brown sugar
• 1 tablespoon granulated garlic
• 1 teaspoon kosher salt
• 1/2 cup avocado or canola oil
• 1/4 cup toasted sesame oil

1. Step 1: In a food processor, combine peanuts, chile flakes, sugar, garlic, and salt; pulse until finely chopped, about 30 seconds.
2. Step 2: Add both oils and process until well incorporated, about 30 seconds.
3. Step 3: Use right away, or store in an airtight container in a cool, dark cupboard for up to 3 months.

Adapted from Poole's.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Tomatoes — lycopene, an antioxidant linked to heart health, which becomes more available when cooked
• Corn — fiber and lutein, a carotenoid that supports eye health

• 4 boneless beef sirloin steaks, at least 1 inch (2.5 cm) thick, trimmed of excess fat
• Salt
• 1 tablespoon cracked black peppercorns
• 1 tablespoon olive oil
• FOR THE PAN SAUCE:
• 1 tablespoon unsalted butter
• 1/2 red onion, finely chopped
• 1 clove garlic, minced
• 1/2 cup (4 fl oz/125 ml) dry red wine
• 1 cup (8 fl oz/250 ml) beef stock (page 110) or prepared broth, plus more if needed
• 1 tablespoon tomato paste
• 1 tablespoon cornstarch (cornflour) combined with 2 tablespoons water
• 2 tablespoons chopped fresh flat-leaf (Italian) parsley
• Salt and freshly ground pepper

1. Step 1: Slash edges of steaks in 1 or 2 places to prevent curling. Sprinkle all sides generously with salt and cracked black pepper, pressing pepper into the surface. Let stand at room temperature at least 15 minutes and up to 1 hour before cooking.
2. Step 2: In a large, heavy frying pan over medium-high heat, heat olive oil. Add steaks and cook to desired doneness, turning once, 3–5 minutes on each side. Test with an instant-read thermometer or by cutting into the meat. Remove steaks when they are red at the center for rare (120°F/49°C) or deep pink at the center for medium-rare (130°F/54°C). Transfer to a platter, tent loosely with aluminum foil, and rest while making the pan sauce.
3. Step 3: Pan sauce: In the same frying pan over medium-high heat, melt butter. Add onion and garlic and sauté until onion is softened, 3–5 minutes. Add wine and stock and boil until reduced by half, 4–5 minutes.
4. Step 4: Reduce heat to medium, whisk in tomato paste and cornstarch mixture, and simmer, whisking occasionally, until slightly thickened, 3–5 minutes. Add more stock if sauce seems too thick. Stir in parsley and season to taste with salt and pepper.
5. Step 5: To serve, spoon a generous amount of sauce over steaks and serve at once; pass extra sauce at the table.

Adapted from Poole's.

Why It's Healthy:

• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Beef and lamb — highly bioavailable iron and B12, which support energy and red blood cells
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• FOR THE CRUST:
• 1/2 cup (4 oz/125 g) Dijon mustard
• 1/4 cup (2 oz/60 g) prepared horseradish
• 1/4 cup (3 oz/90 g) dried bread crumbs
• 2 tablespoons chopped fresh rosemary or 1 tablespoon dried
• 6 cloves garlic, minced
• 2 teaspoons salt
• 2 teaspoons freshly ground pepper
• 1 standing prime rib roast (4 ribs), 6–8 lb (3–4 kg), chine bone removed by the butcher
• 1/2 cup (4 oz/125 g) prepared horseradish
• 1/2 cup (4 oz/125 g) sour cream

1. Step 1: Crust: In a small bowl, mix mustard, 1/4 cup horseradish, bread crumbs, rosemary, garlic, salt, and pepper. Rub mixture all over the meat and let stand at room temperature for at least 15 minutes or up to 1 hour, or cover and refrigerate overnight; bring to room temperature, if necessary, before cooking.
2. Step 2: Preheat oven to 350°F (180°C). Oil a roasting pan just large enough to hold the roast. Place rib roast fat side up in the pan and roast until nicely browned, about 1 hour. Check doneness with an instant-read thermometer inserted away from the bone or by cutting into meat near the bone: for rare beef remove roast at 120°–125°F (49°–52°C) when meat is red near the bone; for medium-rare remove at 130°F (54°C) when meat is deep pink near the bone.
3. Step 3: Transfer roast to a carving board and let rest, tented loosely with aluminum foil, for 10–12 minutes before serving.
4. Step 4: Whisk 1/2 cup horseradish and sour cream together in a small bowl. Carve roast (left) into thick or thin slices as desired, transfer to individual plates, and serve with horseradish sauce on top.

Adapted from Poole's.

Why It's Healthy:

• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Beef and lamb — highly bioavailable iron and B12, which support energy and red blood cells
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt
• Olives — monounsaturated fats and polyphenols that support heart health

• 2 racks of lamb, about 1 1/2 lb (750 g) each, frenched by the butcher
• Salt and freshly ground pepper
• 1 tablespoon olive oil
• FOR THE CRUST:
• 1/2 cup (2 oz/60 g) dried bread crumbs
• 2 teaspoons finely chopped fresh rosemary
• 2 teaspoons garlic powder or granulated garlic
• 1/4 cup (2 fl oz/60 ml) olive oil, or as needed
• 2 tablespoons Dijon mustard

1. Step 1: Season lamb generously with salt and pepper. Let meat stand at room temperature at least 15 minutes or up to 1 hour before cooking.
2. Step 2: Preheat oven to 450°F (230°C).
3. Step 3: In a large ovenproof frying pan over medium-high heat, heat olive oil. When oil starts to smoke, add racks fat side down. Sear until golden brown on all sides, about 2 minutes on each side; do not crowd the pan (use 2 frying pans if necessary). When browned, transfer to a platter and set aside to cool. Reserve the pan(s).
4. Step 4: Crust: In a bowl, combine bread crumbs, rosemary, and garlic powder and mix well. Add olive oil until bread crumbs have the feel of wet sand; you may need more or less than 1/4 cup. Using a spatula, spread mustard over the meat of each rack, excluding the bones. Pack bread crumb mixture over the mustard to help it adhere.
5. Step 5: Return racks to the pan(s) and roast in the oven until an instant-read thermometer inserted away from the bone registers 130°F (54°C) and meat is quite pink when cut into near the bone for medium-rare, 12–15 minutes.
6. Step 6: Transfer to a carving board and let rest, loosely tented with aluminum foil, for 5–10 minutes before serving.
7. Step 7: Carve into chops and serve 2 to each diner.

Adapted from Poole's.

Why It's Healthy:

• Olive oil — monounsaturated fats that support heart health
• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Corn — fiber and lutein, a carotenoid that supports eye health
• Popcorn — a whole grain with real fiber, when it isn't drowned in butter
• Olives — monounsaturated fats and polyphenols that support heart health

• 1/4 cup popcorn kernels, preferably an heirloom variety
• 1/4 cup olive oil
• 1 tablespoon Dijon mustard
• 1/4 teaspoon sea salt
• Black pepper in a mill
• 1/4 cup finely grated Parmigiano-Reggiano

1. Step 1: Place popcorn kernels in a paper lunch bag and fold over the top three times in 1-inch folds. Place upright in the microwave for 1 minute 45 seconds, or until popping slows to 3 to 5 seconds between each pop.
2. Step 2: In a large bowl, combine olive oil, mustard, salt, and about 40 cranks of the pepper mill. Whisk together (it will not entirely emulsify), then use a rubber spatula to spread the mixture around the sides of the bowl (it will thicken into a paste as spread).
3. Step 3: Add popcorn to the bowl and use a spatula to fold popcorn against the coated walls; make sure popcorn is well coated.
4. Step 4: Add cheese in three batches, using hands to incorporate each addition before adding more. Serve immediately.

Adapted from Poole's.

Why It's Healthy:

• Oysters — exceptionally rich in zinc, which supports immune function, plus B12 and omega-3s
• Olive oil — monounsaturated fats that support heart health
• Tomatoes — lycopene, an antioxidant linked to heart health, which becomes more available when cooked
• Corn — fiber and lutein, a carotenoid that supports eye health
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin

• 1/2 cup Roasted Tomatoes (page 162), minced
• 1/2 teaspoon minced shallot
• 2 tablespoons olive oil
• Black pepper in a mill
• Sea salt
• 2 tablespoons neutral vegetable oil
• 1/2 cup minced yellow onion
• 10 ounces turnip greens (about 1 bunch), roughly chopped
• 1/2 cup heavy cream
• 1 cup finely diced turnip root
• 4 dozen chubby East Coast oysters, on the half shell
• 1/4 cup cornbread crumbs (see page 100)

1. Step 1: Tomato relish: In a small bowl, combine tomatoes, shallot, olive oil, 10 cranks of the pepper mill, and 1/4 teaspoon salt. Set aside.
2. Step 2: In a large, heavy-bottomed skillet, heat oil over medium heat. Add onion and cook until softened, about 3 minutes. Add turnip greens and cook, stirring occasionally, until greens are tender, about 4 minutes. Season with salt and remove from heat. When greens are cool enough to handle, squeeze out excess moisture; set aside.
3. Step 3: In a small saucepan over medium heat, combine cream, 1/4 teaspoon salt, diced turnip root, and 1/2 cup water and bring to a simmer. Reduce heat to low and simmer until turnip is tender, about 12 minutes. Transfer cream and turnip mixture to a food processor and pulse until it forms a paste. Add reserved turnip greens and puree for 60 to 90 seconds. Taste and season to the salt level of the oysters (see Note). Set aside.
4. Step 4: Preheat a convection oven to 400°F (or a regular oven to 425°F). Cover two rimmed baking sheets with a layer of rock salt to serve as a bed for the oysters. Arrange oysters in their half shells on the rock salt. Season oysters lightly with salt, then top each with 1 teaspoon of the creamed turnip greens.
5. Step 5: Transfer oysters to the oven and bake for 6 to 8 minutes, until oysters just start to bubble around the edges.
6. Step 6: Top each oyster with 1/2 teaspoon of the tomato relish and a pinch of cornbread crumbs. Serve immediately.

Adapted from Poole's.

Why It's Healthy:

• Oysters — exceptionally rich in zinc, which supports immune function, plus B12 and omega-3s
• Mushrooms — B vitamins and savory umami, which adds deep flavor for very few calories
• Asparagus — folate and prebiotic inulin, which feeds good gut bacteria
• Citrus — vitamin C, which supports immunity and helps absorb plant iron

• 3 tablespoons neutral vegetable oil
• 2 pounds oyster mushrooms, tough stems removed, torn into bite-size pieces
• Sea salt
• 1/4 cup minced shallots
• 4 thyme sprigs
• 2 pounds asparagus, ends trimmed and cut into 2-inch pieces
• 1 cup amontillado sherry (I like Lustau)
• 3/4 cup heavy cream
• 2 tablespoons cold unsalted butter, cut into cubes
• 2 tablespoons Porcini Butter (page 20)
• Juice of 1/2 lemon

1. Step 1: In a large skillet, heat oil over medium heat. Add mushrooms and let sear, stirring a few times, until moisture they release has evaporated and edges begin to crisp and caramelize. Season lightly with salt.
2. Step 2: Add shallots and thyme and cook for 1 minute, stirring to combine and coat everything. Stir in asparagus, then add sherry and deglaze the pan by swirling and scraping the bottom to release browned bits. Cook until liquid is reduced by three-quarters, stirring occasionally, about 3 minutes.
3. Step 3: Add cream and let it reduce until slightly thickened and coating the asparagus and mushrooms, about another 2 minutes. Remove from heat and stir in the cold butters.
4. Step 4: Stir in lemon juice, season with salt to taste, and serve immediately.

Adapted from Poole's.

Why It's Healthy:

• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Corn — fiber and lutein, a carotenoid that supports eye health
• Potatoes — potassium, which helps balance blood pressure, and filling complex carbs
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• 4 cups heavy cream
• 1 1/2 teaspoons black peppercorns
• 1/2 shallot
• 1 head garlic, halved across the equator
• 1 fresh bay leaf
• 4 thyme sprigs
• 2 pounds Yukon gold potatoes
• 2 pounds russet potatoes
• Kosher salt
• 1 cup unsalted butter, cut into cubes, at room temperature
• Sea salt

1. Step 1: In a large saucepan over medium heat, bring cream, peppercorns, shallot, garlic, and bay leaf to a boil. Remove from heat and add thyme. Let steep for 15 minutes. Strain cream through a fine-mesh sieve, discarding solids and reserving cream.
2. Step 2: Peel potatoes and cut into 1-inch cubes. Place potatoes in a pot with 10 cups water and season with 2 tablespoons kosher salt. Place pot over high heat and bring to a boil. Reduce to a simmer and cook for 18 to 20 minutes, until potatoes are fork-tender. Drain potatoes well and return to the pot.
3. Step 3: In a large saucepan, warm cream but do not boil. Place pot of potatoes over low heat just to warm through. Using an electric mixer, whip potatoes on medium speed until smooth. Add half of warm cream to potatoes, followed by half of butter. Continue to beat with mixer, and when both are fully incorporated, continue to add remaining cream and butter bit by bit until a silky-smooth consistency is reached; you may not need all cream and butter, depending on starchiness of potatoes.
4. Step 4: Season potatoes with 1 teaspoon sea salt or to taste and serve immediately.

Adapted from Poole's.

Why It's Healthy:

• Corn — fiber and lutein, a carotenoid that supports eye health
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 4 Vidalia or other sweet onions
• 3 cups all-purpose flour
• 1 cup cornstarch
• 2 tablespoons sea salt
• 1 tablespoon freshly ground black pepper
• Neutral vegetable oil, for frying

1. Step 1: Trim tip and tail of each onion, then cut onions into fat 1/4- to 1-inch-thick rings crosswise (across the equator). Break onion slices into their natural rings, discarding centers.
2. Step 2: Mix flour, cornstarch, salt, and pepper in a large bowl. Line a baking sheet with two or three layers of paper towels.
3. Step 3: Fill a heavy-bottomed pot or Dutch oven with 3 to 4 inches of oil and set over high heat until oil reaches 350°F on a deep-fry thermometer.
4. Step 4: Dredge onion rings in flour mixture, coating well. Transfer in batches to the pot and fry until golden brown, flipping occasionally, 5 to 6 minutes.
5. Step 5: Transfer to prepared baking sheet and season with sea salt. Serve with choice of condiment (author notes a preference for Basic Malt Mayo on p. 21).

Adapted from Poole's.

Why It's Healthy:

• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• Kosher salt
• 6 ounces dry elbow macaroni (about 1 1/4 cups)
• 1 teaspoon neutral vegetable oil
• 2 ounces grana padano, shredded
• 2 ounces Jarlsberg, shredded
• 6 ounces white cheddar, shredded
• 2 cups heavy cream
• Sea salt

1. Step 1: In a medium saucepan, bring 2 quarts water and 1 1/2 tablespoons kosher salt to a boil. Add macaroni and return to a boil; once boiling, cook until barely al dente (about 5 minutes), then drain pasta well. Transfer to a rimmed baking sheet and mix in oil to keep noodles from sticking. Let cool completely; yield should be about 3 cups.
2. Step 2: Set a rack in the oven about 4 inches from the broiler and preheat broiler. Combine grana padano, Jarlsberg, and white cheddar in a large bowl; reserve 60 percent of cheese for the top.
3. Step 3: In a large deep saucepan, bring cream and 1 teaspoon sea salt to a boil. Let simmer for about 2 minutes; cream will foam up then subside into a simmer. Add noodles and cook, stirring occasionally, about 90 seconds; cream will start to thicken slightly and coat noodles.
4. Step 4: Start adding 40 percent of cheese in small handfuls, stirring and waiting for each addition to melt and incorporate before adding more.
5. Step 5: Transfer contents of pan to a 2 1/2-quart skillet or baking dish, mound reserved cheese over top, and place dish on a baking sheet to catch drips. Place baking sheet under broiler for 3 to 5 minutes, rotating throughout, until cheese melts and caramelizes into a golden-brown crust; watch carefully as broilers differ.
6. Step 6: Remove gratin from oven and let rest 5 minutes. Serve immediately.

Adapted from Poole's.

Why It's Healthy:

• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Chicken — lean, complete protein that supports muscle maintenance
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• Kosher salt
• 3 tablespoons sugar
• 1 (3½-pound) whole chicken, quartered, backbones and wingtips removed (reserve these for making stock later)
• 2 tablespoons neutral vegetable oil
• 1 head garlic, halved across the equator
• 2 rosemary sprigs
• 4 thyme sprigs
• 2 tablespoons unsalted butter
• Juice of ½ lemon
• 1 tablespoon olive oil

1. Step 1: Make brine: in a large pot stir 6 tablespoons salt, the sugar, and 4 cups water until dissolved; add 4 more cups cold water, add the chicken pieces, cover and refrigerate 8 to 12 hours. Lift chicken out, discard brine, pat pieces dry.
2. Step 2: Put a rack in the bottom third of the oven and preheat to 300°F convection (325°F regular). Heat the vegetable oil in a large cast-iron skillet over medium heat until it shimmers.
3. Step 3: Season chicken lightly with salt, lay pieces skin-side down in the skillet with as much skin touching the pan as possible; cook 1 minute, then add the garlic halves cut-side down plus the rosemary and thyme. Sear until herbs and garlic are very aromatic, about 4 to 5 minutes, then move the herbs and garlic on top of the chicken pieces so they do not burn but still flavour the chicken. Keep cooking until the skin is very crisp — lifting a piece to peek — about 3 more minutes .
4. Step 4: Cut the butter into four equal pieces and put one piece on top of each chicken piece.
5. Step 5: Move the pan to the oven and cook 30 minutes. Flip the chicken and raise the oven to 450°F convection (475°F regular); cook about 10 minutes more, watching closely so it does not brown too fast. Take the skillet out and move the chicken, skin-side up, to a wire rack; rest at least 10 minutes.
6. Step 6: Take the herbs and garlic out of the skillet (the roasted garlic cloves can be used as a garnish) and pour the pan drippings into a small saucepan. After the chicken has rested 10 minutes, bring the saucepan to a simmer over medium heat, turn off the heat, and whisk in the lemon juice and olive oil.
7. Step 7: Put the chicken on a platter, drizzle with the pan sauce, garnish with the garlic cloves if liked, and serve.

Adapted from Poole's.

Why It's Healthy:

• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Beef and lamb — highly bioavailable iron and B12, which support energy and red blood cells
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• 5 pounds bone-in beef short rib slab
• Sea salt
• Black pepper in a mill
• 2 cups red wine
• 1 head garlic, halved across the equator
• 8 thyme sprigs
• 4 rosemary sprigs

1. Step 1: Preheat convection oven to 450°F (regular oven to 475°F).
2. Step 2: Coat the short ribs well on all sides with salt and pepper. Put them in a large roasting pan and roast 20 minutes, until a caramelized crust forms. Take the pan out and lower the oven to 250°F convection (275°F regular).
3. Step 3: Let the ribs rest 10 minutes, then pour the wine and 2 cups water into the bottom of the pan. Add the garlic halves, thyme, and rosemary to the pan. Cover the pan tightly with foil and return to the oven.
4. Step 4: Roast 4 hours, until the ribs are very tender but not falling apart. Remove from the oven and turn up the corners of the foil while keeping the pan mostly covered, so residual heat escapes gradually and the ribs keep most of their juices. Rest 20 minutes.
5. Step 5: To serve: either slice between the bones and divide among plates, or cut the whole slab off the bone and cut it into 1-inch-thick slices.

Adapted from Poole's.

Why It's Healthy:

• A treat — best enjoyed occasionally, in a modest portion, rather than as an everyday food
• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Dark chocolate — flavanols, antioxidants linked to blood-vessel health

• 2¼ cups all-purpose flour
• ¾ teaspoon sea salt
• 1¼ teaspoons baking soda
• 1¼ cups unsalted butter
• 1 cup granulated sugar
• ½ cup plus 2 tablespoons packed light brown sugar
• 2 large eggs
• 1½ teaspoons pure vanilla extract
• 2½ cups chocolate chips
• Milk, for serving

1. Step 1: Sift the flour, salt, and baking soda into a medium bowl.
2. Step 2: In a stand mixer with the paddle attachment, mix the butter and both sugars on medium speed only until barely combined. Add the eggs and vanilla and mix until only partly combined. Add the sifted dry ingredients and mix until the batter is lumpy but not fully combined. Add the chocolate chips and mix until just combined.
3. Step 3: Using a 2-ounce scoop, scoop the cookies onto a parchment-lined baking sheet, spacing them about 2 inches apart. Refrigerate overnight. Freezing option from the page: put the baking sheet in the freezer for 1 hour, then move the cookie rounds to a resealable plastic bag and store in the freezer for up to 6 months.
4. Step 4: When ready to bake, preheat a convection oven to 375°F (regular oven to 400°F). Bake 12 to 18 minutes, until the edges are golden brown.
5. Step 5: Cool slightly, then serve with a glass of ice-cold milk.

Adapted from a cookbook.

Why It's Healthy:

• A drink, not a food — enjoy occasionally; the fresh ingredients are the bright spot
• Pineapple — vitamin C and bromelain, an enzyme that aids digestion
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 2 OUNCES COCONUT CREAM
• 2 OUNCES PINEAPPLE JUICE
• ½ OUNCE FRESH ORANGE JUICE
• 1 ½ OUNCES YOUR FAVORITE DARK RUM
• ¾ OUNCE 151 RUM

1. Step 1: In a pint glass, combine coconut cream, pineapple juice, orange juice, and rum.
2. Step 2: Add ice to the mixing glass and shake well.
3. Step 3: Strain into a highball glass over fresh ice, float a small amount of dark rum on top, and finish with several gratings of fresh nutmeg.

Adapted from a cookbook.

Why It's Healthy:

• A drink, not a food — enjoy occasionally; the fresh ingredients are the bright spot
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Ginger — gingerols with anti-inflammatory effects, traditionally used for digestion
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• HALF A HANDFUL OF FRESH MINT
• 2 LEMON WEDGES
• 3 LIME WEDGES
• 2 ½ OUNCES GINGER INFUSED SIMPLE SYRUP
• 1 ½ OUNCES RUM
• 1 OUNCE FRESH LEMON JUICE
• 1 OUNCE FRESH LIME JUICE
• SODA WATER

1. Step 1: In a pint glass, muddle mint with lemon and lime wedges to crush the mint and release citrus juice.
2. Step 2: Add the simple syrup and muddle a little more; do not strain.
3. Step 3: Fill the glass with ice.
4. Step 4: Add rum, lemon juice, and lime juice.
5. Step 5: Top with soda water, stir, and garnish with extra lemon and lime.

Adapted from a cookbook.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Ginger — gingerols with anti-inflammatory effects, traditionally used for digestion
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C

• 1 CUP SOY SAUCE
• 1 CUP BROWN SUGAR
• 2 TABLESPOONS SRIRACHA
• 1 CUP FRESH ORANGE JUICE
• 2 JALAPENOS, MINCED
• 4 CLOVES GARLIC, MINCED
• 1 3-INCH KNOB GINGER, MINCED

1. Step 1: Put all ingredients together and bring to a strong simmer.
2. Step 2: Cook 8–10 minutes.
3. Step 3: If needed, thicken with a corn starch slurry.

Adapted from a cookbook.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• ¼ CUP BUTTERMILK
• ¼ CUP SOUR CREAM
• ½ CUP MAYONNAISE
• ½ TEASPOON FRESH PARSLEY, FINELY CHOPPED
• 1 ¼ TEASPOON FRESH CHIVES, FINELY CHOPPED
• 1 TEASPOON FRESH DILL, FINELY CHOPPED
• 2 TABLESPOONS LEMON JUICE
• ½ TEASPOON ONION POWDER
• ¼ TEASPOON GARLIC POWDER
• ½ TEASPOON SALT
• ¾ TEASPOON BLACK PEPPER

1. Step 1: Mix all ingredients together until smooth.
2. Step 2: Refrigerate; keeps up to three days.

Adapted from a cookbook.

Why It's Healthy:

• Mushrooms — B vitamins and savory umami, which adds deep flavor for very few calories
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• ¾ LB. MUSHROOMS
• A COUPLE ONIONS, CHOPPED
• 1 TABLESPOON UNSALTED BUTTER
• 3 TABLESPOONS EVOO
• 2 TABLESPOONS SHERRY
• 1 ½ CUPS CHICKEN STOCK
• ½ CUP HEAVY CREAM
• 2 TABLESPOONS CHIVES, CHOPPED

1. Step 1: Quarter the mushrooms and chop the onion.
2. Step 2: In a saucepan over moderate heat, cook mushrooms and onion in butter and olive oil, stirring occasionally, until softened and any liquid given off has evaporated.
3. Step 3: Add sherry and reduce by half; add chicken stock and cream and simmer 16–18 minutes.
4. Step 4: Blend half the mixture, then recombine; season with salt and pepper to taste and add more sherry if wanted.
5. Step 5: Serve garnished with chopped chives.

Adapted from a cookbook.

Why It's Healthy:

• Mushrooms — B vitamins and savory umami, which adds deep flavor for very few calories
• Ginger — gingerols with anti-inflammatory effects, traditionally used for digestion
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Peanuts — plant protein and monounsaturated fats that keep you full
• Pork — complete protein and thiamine (B1), which supports energy metabolism

• 1 PORK TENDERLOIN
• ¼ CUP RED MISO
• 4 TABLESPOONS SCALLIONS
• ⅔ TABLESPOON FRESH GINGER, MINCED
• ½ CUP PEANUTS, FINELY CHOPPED
• ⅓ CUP PANKO
• 3 OUNCES BUTTER, MELTED
• ⅔ TABLESPOON GRAPESEED OIL
• SALT AND PEPPER, TO YOUR TASTE
• FRESH BASIL, CHOPPED
• FRESH MINT, CHOPPED
• FRESH CILANTRO, CHOPPED

1. Step 1: In a mixing bowl, combine miso, scallions, ginger, peanuts, and panko with the melted butter.
2. Step 2: Press the mixture onto the pork tenderloin as a crust and refrigerate briefly to set.
3. Step 3: Heat grapeseed oil in a sauté pan and sear the pork until browned on all sides.
4. Step 4: Move to a baking sheet and finish in a 375 F oven for 8–9 minutes.
5. Step 5: Rest, slice on the bias, and garnish with cilantro, basil, and mint. Serve with the Shiitake Scallion Jalapeno Broth below.

Adapted from a cookbook.

Why It's Healthy:

• Mushrooms — B vitamins and savory umami, which adds deep flavor for very few calories
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 1 CUP WATER
• ¼ CUP RED MISO
• 2 OUNCES SHIITAKE MUSHROOMS, STEMMED AND SLICED
• 1 JALAPENO PEPPER, SEEDED AND SLICED THINLY

1. Step 1: This is the sub-recipe / broth for Pork Tenderloin with Shiitake Jalapeno Broth (same page).
2. Step 2: In a saucepan, combine water and miso and heat gently.
3. Step 3: Add shiitake and jalapeno and let the broth simmer.

Adapted from a cookbook.

Why It's Healthy:

• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Cheese — protein and calcium for bones, in a concentrated, flavorful form
• Honey — a natural sweetener with trace antioxidants; still a sugar, so a little goes a long way
• Figs — fiber, potassium, and natural sweetness

• 3–4 heads garlic
• Extra-virgin olive oil
• Maldon salt
• Soft, creamy blue cheese with not too much bite, such as Saint Agur or Gorgonzola dolce
• Fig preserves or runny honey
• Chewy sourdough baguette

1. Step 1: Preheat oven to 400°F.
2. Step 2: Remove loose papery outer skins from garlic heads while keeping heads intact; cut tips off each head to expose clove ends.
3. Step 3: Place foil on a sheet pan, set garlic heads root-side down in the centre, drizzle with oil, sprinkle with salt, and fold foil edges over to form a sealed packet.
4. Step 4: Bake 40–60 minutes until soft and golden/caramelised.
5. Step 5: Arrange garlic on a platter/board with the blue cheese and a pot of fig preserves alongside.
6. Step 6: To eat: spread torn baguette pieces with cheese, squeeze a roasted clove over, and add a small spoonful of preserves; suggested drink pairing is a lightly chilled red or sparkling Lambrusco.

Adapted from a cookbook.

Why It's Healthy:

• Leafy greens — folate, vitamin K, and nitrates in a very low-calorie base
• Cheese — protein and calcium for bones, in a concentrated, flavorful form
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• FOR THE DRESSING
• 1 cup grapeseed oil
• 1/3 cup red wine vinegar
• 3 tablespoons Dijon mustard
• Kosher salt and freshly ground black pepper
• 1–2 heads frilly red leaf and/or green leaf lettuce
• 6–8 petite radishes, thinly shaved and immersed in ice water
• 4–6 oz Gruyère cheese, grated on the medium holes of a box grater
• 1 shallot, thinly shaved
• 1–2 handfuls of herb croutons
• Kosher salt and freshly ground black pepper

1. Step 1: Make the dressing: blend the oil, vinegar, mustard, 2 pinches of salt and several cracks of pepper until smooth and emulsified, with a creamy, shiny look similar to thick heavy cream. Thin with a little water if needed, taste and adjust; it should be pungent, salty and mustard-forward. Set aside.
2. Step 2: Trim the lettuce heads and tear the leaves into manageable pieces; place in a large bowl. Drain the radishes, pat dry, and add to the lettuce with half of the Gruyère, the shallot and the croutons. Drizzle dressing over the top and toss gently by hand. Season with salt and plenty of pepper and toss again.
3. Step 3: Mound the salad high on plates using two hands, finish with the remaining Gruyère and more cracked pepper, and serve immediately.

Adapted from a cookbook.

Why It's Healthy:

• Asparagus — folate and prebiotic inulin, which feeds good gut bacteria
• Cheese — protein and calcium for bones, in a concentrated, flavorful form
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 2 bunches asparagus, trimmed of woody ends
• Wedge of Parmesan cheese (3–4 oz)
• 8–10 tablespoons butter
• Maldon salt and freshly ground black pepper

1. Step 1: Blanch the asparagus following the directions on page 18 until tender but still crisp, then shock in an ice bath until cool and drain well.
2. Step 2: Arrange the asparagus on a serving platter. Grate a generous amount of Parmesan, about 1 cup, over it and let it sit at room temperature while the butter is prepared.
3. Step 3: Melt the butter in a sauté pan over medium heat. Let it foam, then watch as the milk solids settle and begin to brown; stir occasionally and continue heating until the solids are deep chocolate brown and smell nutty, then take off the heat.
4. Step 4: Pour the hot brown butter over the platter so it melts the cheese covering the stalks. Sprinkle with salt and several twists of pepper and serve at once with tongs.

Adapted from a cookbook.

Why It's Healthy:

• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Potatoes — potassium, which helps balance blood pressure, and filling complex carbs
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt
• Olives — monounsaturated fats and polyphenols that support heart health

• 4 lb potatoes (see headnote)
• 1/4 cup extra-virgin olive oil or rendered animal fat
• Kosher salt
• 8–10 tablespoons (4–5 oz) butter
• 6–8 cloves garlic
• Several fresh thyme, oregano, marjoram, or rosemary sprigs, plus chopped herbs for garnish
• Splash of dry white wine
• 3–4 cups bone broth or stock (the best you can find)
• Maldon salt and freshly ground black pepper

1. Step 1: Heat the oven to 450°F.
2. Step 2: Peel the potatoes and cut them into thick, scallop-like rounds with flattened sides; pat dry. Heat a large, heavy sauté pan over medium heat, add the oil/fat and heat until very hot and slightly smoking; brown in batches if the pan is not large enough.
3. Step 3: Season the potatoes liberally with kosher salt and place them directly in the hot oil. Leave undisturbed about 5 minutes so a deep sear forms, gently rotating/swirling the pan instead of moving the pieces. When the underside is dark golden brown, flip with a spatula and cook undisturbed until the second side is also dark golden brown.
4. Step 4: Once both sides are seared, add the butter, garlic cloves and herb sprigs. When the butter melts and foams, cook 1–2 minutes longer. Add the wine to deglaze, stirring to loosen browned bits. Pour in the broth, bring to a boil, transfer the pan to the oven and cook 35–40 minutes, until the potatoes give no resistance when pierced with a knife and the liquid has thickened.
5. Step 5: Return the pan to the stovetop, move the potatoes to a platter, and reduce the sauce further over medium heat until shiny and emulsified. If it separates, add a little water or oil and bring it back together, then cook 1 more minute.
6. Step 6: Spoon the sauce over the potatoes, finish with Maldon salt, pepper and chopped herbs, and serve immediately.

Adapted from a cookbook.

Why It's Healthy:

• A treat — best enjoyed occasionally, in a modest portion, rather than as an everyday food
• Olive oil — monounsaturated fats that support heart health
• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Dark chocolate — flavanols, antioxidants linked to blood-vessel health
• Honey — a natural sweetener with trace antioxidants; still a sugar, so a little goes a long way

• 1 lb dark chocolate or blend of dark chocolates, such as TCHO 68% and 99% cacao, chopped
• 1 cup extra-virgin olive oil, preferably with fruity, buttery notes, plus more for garnish
• 10 large eggs, chilled
• 1/4 cup runny honey, for the egg yolks
• 1/3 cup runny honey, for the egg whites

1. Step 1: In a heavy saucepan over low heat, warm the chocolate and oil together, stirring often, until melted and smooth. Set aside to cool slightly.
2. Step 2: Prepare 2 medium bowls. Separate the eggs one at a time, whites in one bowl and yolks in the other. Add the 1/4 cup honey to the yolks and beat with a handheld electric mixer on medium speed about 10 minutes, until lighter, more buttery in colour and doubled in volume.
3. Step 3: Clean the beaters very thoroughly so no fatty yolk residue remains. Beat the whites on medium speed until bubbly with a bit of froth.
4. Step 4: Heat the 1/3 cup honey in a small, heavy pan over medium heat just until it starts to simmer, then remove from the heat. With the mixer on medium speed, stream the hot honey into the whites and beat until they form soft peaks; stiffer whites give a firmer mousse.
5. Step 5: Stir the yolk mixture briefly to check it has kept its character, then gently stir it into the chocolate–olive oil mixture until evenly coloured.
6. Step 6: Fold the whipped whites into the chocolate mixture in a few batches, as gently as possible so as not to deflate them, folding just until no white swirls remain.
7. Step 7: Spoon or pour the mousse into a larger vessel for later portioning, or directly into serving glasses or bowls. Cover the surface tightly with plastic wrap to prevent a skin forming and chill at least overnight or up to 1 day.

Adapted from a cookbook.

Why It's Healthy:

• A treat — best enjoyed occasionally, in a modest portion, rather than as an everyday food
• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Olive oil — monounsaturated fats that support heart health
• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Olives — monounsaturated fats and polyphenols that support heart health

• Butter and all-purpose flour, for the pan
• 2 1/4 cups all-purpose flour
• 2 1/4 teaspoons kosher salt
• 1 1/4 teaspoons baking powder
• 1 teaspoon baking soda
• 1 1/2 cups sugar
• 3 large eggs
• 1 cup plus 2 tablespoons whole milk
• 1 cup extra-virgin olive oil, plus more for brushing after baking
• 1/2 cup fresh orange juice
• 1 1/4 teaspoon grated orange zest
• Dash of pure vanilla extract or vanilla bean paste

1. Step 1: Heat the oven to 325°F on convection or 400°F in a conventional oven. Generously grease a 9-inch Bundt pan with butter, getting into every nook, then dust with flour and tap out the excess.
2. Step 2: In a medium bowl, whisk together the flour, salt, baking powder and baking soda. In a large bowl, combine the sugar, eggs, milk, oil, orange juice and zest, and vanilla and stir to mix well. Fold the flour mixture into the oil mixture just until the batter is evenly moistened and homogeneous.
3. Step 3: Pour the batter into the prepared pan. Bake 45–60 minutes, until a toothpick inserted into the centre comes out moderately clean.
4. Step 4: Let the cake cool in the pan on a wire rack for 15 minutes. Brush the top with a good amount of olive oil, unmould the cake onto the rack, lift off the pan, and brush the sides with more oil. Let cool completely before serving.

Adapted from a cookbook.

Why It's Healthy:

• Scallops — lean protein with B12 and magnesium, which supports muscle and nerve function
• Pineapple — vitamin C and bromelain, an enzyme that aids digestion
• Honey — a natural sweetener with trace antioxidants; still a sugar, so a little goes a long way

• 1/2 cup honey mustard
• 1/4 cup orange marmalade
• Pinch red pepper flakes (optional)
• 12 slices bacon,* cut in half crosswise
• 12 medium sea scallops (8 ounces), cut in half crosswise
• 1 can pineapple chunks, drained (24 pieces)
• *Do not use thick-cut bacon.

1. Step 1: Oil the grill grate and prepare the grill for direct cooking over medium heat. Soak 12 (6-inch) bamboo skewers in water for 20 minutes to prevent burning.
2. Step 2: Stir the mustard, marmalade and red pepper flakes, if using, together in a small bowl. Reserve 1/2 cup of the mustard mixture in a separate small bowl for serving.
3. Step 3: Wrap one bacon slice around one scallop half and one pineapple chunk and thread onto a skewer. Repeat with the remaining bacon, scallops and pineapple, putting two bacon-wrapped scallops on each skewer.
4. Step 4: Grill the skewers about 6 minutes, or until the scallops are opaque, turning frequently and brushing with the remaining (non-reserved) mustard mixture. Serve immediately with the reserved mustard mixture.

Adapted from a cookbook.

Why It's Healthy:

• Corn — fiber and lutein, a carotenoid that supports eye health
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 2 cups corn flour
• 1 cup water
• A tortilla press
• 2 circles of plastic paper

1. Step 1: English "PREPARATION" text, paraphrased: Put the corn flour in a bowl, add the water, and mix softly and quickly to combine. Cover the dough and let it rest 15 minutes.
2. Step 2: Lightly grease a skillet or comal and heat over medium heat. Place a ball of dough in the tortilla press between the two plastic discs so it does not stick, close the press and press firmly.
3. Step 3: Open the press, remove the top plastic, and carefully flip the tortilla onto one hand. Remove the remaining plastic and place the tortilla in the skillet/comal. Cook until it begins to lightly brown, then flip it to the first side (called the "face" of the tortilla) and finish cooking; it should puff up slightly. The page also gives the same preparation in Spanish under "PREPARACIÓN".

Adapted from a cookbook.

Why It's Healthy:

• White fish — lean, complete protein that is easy to digest
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• 1 1/2 kg. dorado (mahi mahi or other white fish)
• 3 large onions, minced
• 15 limes
• 15 bitter oranges
• salt
• hot chili to taste
• 3 Tbsp. minced cilantro
• chili hot sauce (optional)

1. Step 1: English "Preparation" text, paraphrased: Cut the fish into small cubes and place in a glass dish. Add the finely chopped onions and the lime and orange juice. The page's tip is to squeeze the limes and oranges carefully by hand without pressing the peel too hard, so resins that would sour the fish are not released.
2. Step 2: Add salt and chili to taste, mix with a wooden spoon and cover the bowl. Leave at room temperature for two hours, then refrigerate. Do not marinate too long or the fish will dry out.
3. Step 3: Just before serving, sprinkle with the minced cilantro. The page also gives the same preparation in Spanish under "Preparación".

Adapted from a cookbook.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Corn — fiber and lutein, a carotenoid that supports eye health
• Carrots and root vegetables — beta-carotene, which the body converts to vitamin A for vision and immunity
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Onions and leeks — prebiotic fibers that feed good gut bacteria, plus quercetin

• 1 onion, finely minced
• 1 carrot peeled and minced
• 12 whole black peppercorns
• 1 minced Panamanian or jalapeño chili pepper
• white vinegar

1. Step 1: English "Preparation" text, paraphrased: Put the onion, carrot, peppercorns and chili pepper in a glass jar and cover all the ingredients with enough vinegar. Seal the jar tightly and store for three days so the flavours blend completely. Refrigerate after opening. The Spanish version says to refrigerate once it begins to be used.

Adapted from a cookbook.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Sardines & anchovies — among the richest sources of EPA/DHA omega-3s, which support heart and brain health, plus calcium from the soft bones
• Olive oil — monounsaturated fats that support heart health
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Olives — monounsaturated fats and polyphenols that support heart health

• 10 fresh whole sardines
• 10 fresh whole anchovies
• sea salt flakes and freshly cracked black pepper
• Lemon thyme oil
• 500 ml (17 fl oz/2 cups) good-quality extra-virgin olive oil
• 2 tablespoons lemon thyme leaves or native thyme leaves

1. Step 1: Fillet the sardines: for a right-handed cook, place a sardine with its head to the left off the board, tail to the right and backbone facing you; the fish are filleted with the gut in because removing it beforehand is too time-consuming. Make a small cut behind the head to separate the collar from the rest of the fillet, then cut cleanly down the frame from head to tail to remove the first fillet intact in one movement, letting the bottom fillet rest on the board for support. The second fillet is trickier; use the board for support. No pin-boning is needed, but cut the rib bones out with a small knife.
2. Step 2: Fillet the remaining sardines and anchovies the same way. Keep the bones, heads and gut, which can be made into garum (see page 73).
3. Step 3: Make the oil (see also separate Lemon thyme oil entry): preferably in a Thermomix set to 85°C (185°F), blending on high for 10 minutes until fragrant; otherwise bring the oil and thyme leaves to 85°C (185°F) in a small saucepan, then blitz in a blender until fragrant. Strain through a sieve lined with muslin (cheesecloth).
4. Step 4: To serve, arrange five anchovies on a warmed serving plate and place the sardines on top; repeat with a second plate. Season to taste and pour over enough oil to cover the plates generously. Optional lemon juice can offset the oiliness, but serve with plenty of crusty bread.

Adapted from a cookbook.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Olive oil — monounsaturated fats that support heart health
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Olives — monounsaturated fats and polyphenols that support heart health

• 500 ml (17 fl oz/2 cups) good-quality extra-virgin olive oil
• 2 tablespoons lemon thyme leaves or native thyme leaves

1. Step 1: Combine the oil and thyme leaves and heat to 85°C (185°F): in a Thermomix at 85°C (185°F) blend on high for 10 minutes until fragrant, or bring the oil and leaves to that temperature in a small saucepan and then blitz in a blender until fragrant.
2. Step 2: Strain through a sieve lined with muslin (cheesecloth).

Adapted from a cookbook.

Why It's Healthy:

• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Blueberries — anthocyanins, antioxidants linked to brain and heart health
• Chicken — lean, complete protein that supports muscle maintenance

• 1 3-pound chicken
• 3 teaspoons salt
• 1 1/2 teaspoons black pepper
• Blue Q Sauce
• 3 cups blueberries
• 2 cups apple cider vinegar
• 2 cups granulated sugar
• 1 3-inch cinnamon stick
• 1 bay leaf
• 1 teaspoon salt
• 1/4 teaspoon chili flakes

1. Step 1: Cook the chicken: Light the grill and heat it to roughly 350°F. If using charcoal, add some water-soaked cherry-, pecan- or apple-wood chips to the charcoal for a smoke effect.
2. Step 2: Have the butcher butterfly/spatchcock the chicken by cutting out the backbone and sternum and flattening it. About 10 minutes before cooking, bring the chicken to room temperature and season it thoroughly with 3 teaspoons salt and 1 1/2 teaspoons black pepper.
3. Step 3: Place the chicken skin-side up on the grill and close the lid. Cook covered for 20 minutes, then begin basting with the blueberry sauce (see Blue Q Sauce entry) every 5 minutes for an additional 20 minutes, keeping the grill lid closed between bastings.
4. Step 4: After 40 minutes in total, turn the chicken over to caramelise the skin and baste the other side for 10 more minutes. Using a thermometer, check the temperature of a meaty part of the leg; if it is at 165°F, remove it from the grill, otherwise cook until it reaches the proper temperature, skin-side up.
5. Step 5: Off the grill, douse the chicken in blueberry sauce and let it rest for 10 minutes. Once well rested, cut the chicken into 6 or 8 pieces and toss once more in sauce. Serve warm or at room temperature. The sauce method itself is in the separate Blue Q Sauce entry below.

Adapted from a cookbook.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C
• Blueberries — anthocyanins, antioxidants linked to brain and heart health

• Blue Q Sauce
• 3 cups blueberries
• 2 cups apple cider vinegar
• 2 cups granulated sugar
• 1 3-inch cinnamon stick
• 1 bay leaf
• 1 teaspoon salt
• 1/4 teaspoon chili flakes

1. Step 1: Combine the blueberries with a little of the vinegar in a food processor and pulse just to break the berries up and get the blue juice flowing, not to make them smooth.
2. Step 2: In a 4-quart saucepan, combine all the sauce ingredients, bring to a simmer over medium heat and cook, covered, for 1 hour, stirring from time to time because it can burn.
3. Step 3: Transfer the sauce carefully to a blender, remove the small knob on top of the lid and cover with a dish towel to prevent an explosion, and blend until as smooth as possible. Strain through a fine-mesh strainer back into the saucepan, bring back to a boil and reduce the sauce by a third. It should coat the back of a spoon, with a viscosity more like maple syrup than honey.
4. Step 4: Refrigerate overnight to let the flavours mellow. The sauce keeps for months, covered, in the refrigerator.

Adapted from a cookbook.

Why It's Healthy:

• Corn — fiber and lutein, a carotenoid that supports eye health
• Chicken — lean, complete protein that supports muscle maintenance
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 4 chicken-leg quarters, about 10 ounces each (this means drumettes and thighs attached)
• 3 teaspoons salt, divided
• 30 turns of the pepper mill or scant 1 teaspoon black pepper, divided
• 2 tablespoons vegetable oil
• 4 cups fresh corn
• 1 teaspoon granulated sugar
• 4 thyme sprigs

1. Step 1: Heat the oven to 400°F. Season both sides of the chicken with 2 teaspoons of the salt and 10 turns of the pepper mill.
2. Step 2: In a 12-inch skillet, heat the vegetable oil over medium heat until it shimmers. Add the chicken skin-side down and let it begin to brown slowly, without the oil smoking — the sound should be a gentle rendering of fat and caramelising of skin.
3. Step 3: As the legs brown, toss the corn with the remaining salt, black pepper and the sugar. Spread it on a 13x18-inch baking sheet with no more than a 1-inch lip, reaching to the edges in a 1/2-inch layer. Lay the 4 thyme sprigs on top of the corn to mark where the chicken will be placed.
4. Step 4: Once the skin side of the legs is golden brown, lay the chicken skin-side up on top of each thyme sprig, with an inch or two between the legs. Slide the sheet pan onto the middle rack of the oven and roast for 45 minutes.
5. Step 5: On removing it from the oven, the corn should be cooked unevenly across the pan: the edges dry and caramelised and the corn under the chicken juicy and fragrant. Remove the leg quarters, set them aside and discard the thyme. Stir all the corn together with a spoon or spatula and serve it under the chicken.

Adapted from a cookbook.

Why It's Healthy:

• Crab — lean protein with zinc and B12, which support immune function and energy metabolism
• Citrus — vitamin C, which supports immunity and helps absorb plant iron
• Cucumber — hydrating and low-calorie, with a little vitamin K
• Cheese — protein and calcium for bones, in a concentrated, flavorful form
• Fresh herbs — concentrated antioxidants and flavor, so food needs less salt

• 2 medium cucumbers or 1 large English cucumber
• 1 1/2 teaspoons salt, divided
• 1 cup cream cheese, at room temperature
• 1 tablespoon Greek yogurt, sour cream, or crème fraîche
• 1 pound picked crabmeat (anything but claw will work fine)
• 1/4 cup lemon juice
• 2 tablespoons prepared horseradish
• 1/2 teaspoon hot sauce
• 1/4 cup finely chopped scallion
• 3 tablespoons chopped mint

1. Step 1: Peel, halve and seed 1 1/2 medium cucumbers or 2/3 of a large English cucumber. Using a mandoline, slice the halves into 1/16-inch half-moons. Toss the slices with 1/2 teaspoon salt and set them over a colander to drain while the rest of the dip is made; this should yield roughly 1 cup of limp cucumber slices.
2. Step 2: Using a Microplane, grate the remaining cucumber; this leaves cucumber pulp and the water that leaches from it. Strain the pulp from the water and discard the pulp. Set aside up to 1/3 cup of the water for the dip (the text jokes the remainder can be drunk as-is or with tequila).
3. Step 3: In the bowl of a mixer fitted with the paddle attachment, beat the cream cheese, yogurt and cucumber water until lightened and smooth. Add the crab, the remaining salt, lemon juice, horseradish, hot sauce, scallion and mint, and paddle until it looks like dip.
4. Step 4: Stir in the cucumber slices by hand and serve chilled with crackers, crudités or chips.

Adapted from a cookbook.

Why It's Healthy:

• An accompaniment — a small amount adds a lot of flavor, so a little goes a long way
• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Mushrooms — B vitamins and savory umami, which adds deep flavor for very few calories
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Ginger — gingerols with anti-inflammatory effects, traditionally used for digestion

• ½ cup long-grain rice
• 3 tablespoons butter, divided
• 1 tablespoon vegetable oil
• 1 cup diced shiitake mushrooms (you can substitute any mushroom you like)
• 1 heaping tablespoon minced ginger
• 1 teaspoon minced garlic
• 1 cup leeks, white part only, sliced ¼ inch thick
• ¼ teaspoon chili flakes
• 1 teaspoon salt, divided
• 2 large eggs
• 2 tablespoons picked cilantro

1. Step 1: Cook the rice following the instructions on page 292, then let it sit uncovered in the refrigerator a minimum of 1 hour and up to overnight, so it dries slightly and will crisp better.
2. Step 2: In a 10- to 12-inch sauté pan heat 1 tablespoon butter and the vegetable oil over medium heat until foaming. Add shiitakes, shake pan once, leave undisturbed and let caramelize 2 minutes.
3. Step 3: Add 1 tablespoon butter, then the cooked rice. Press rice into a thin layer covering the whole pan surface. Once pressed, leave it alone and resist stirring. Add garlic, leeks, chili flakes and ½ teaspoon salt on top.
4. Step 4: After about 3 minutes, lift a little rice at the edge with a spatula to check: once it has started to take on slight golden colour and crisp texture, stir in the ingredients that were sitting on top, press rice down again into an even layer, and cook another 2 minutes before removing from heat.
5. Step 5: Cook the eggs and serve: In a 10-inch cast-iron skillet (or preferred egg pan) heat the remaining butter over medium heat until foaming. Crack eggs onto opposite sides of the pan and cook gently about 2 minutes, until whites are set. Sprinkle eggs with remaining ½ teaspoon salt.
6. Step 6: Fluff the rice and serve it topped with a runny fried egg; garnish with cilantro.

Adapted from a cookbook.

Why It's Healthy:

• Corn — fiber and lutein, a carotenoid that supports eye health
• Okra — soluble fiber that supports steady blood sugar and gut health
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• ½ cup cornmeal
• 1 teaspoon salt, divided
• ¼ teaspoon cayenne
• 2 cups of okra sliced ⅓ inch thick (about 15 medium okra)
• cup vegetable oil

1. Step 1: Stir cornmeal, ½ teaspoon salt and cayenne together in a medium bowl. Rinse okra well, toss the damp okra with the cornmeal mixture, and set aside.
2. Step 2: In a 12-inch cast-iron skillet heat the oil over medium-high heat. When oil shimmers, test with one piece of okra; if it sizzles right away, add all the remaining okra, spreading it in a single layer so every piece touches oil.
3. Step 3: Lower heat slightly and cook undisturbed on one side 4 minutes.
4. Step 4: Toss okra with a spatula and cook a further 3 to 4 minutes, until pieces range from honey-brown to chestnut to blond.
5. Step 5: Lift out with a slotted spoon onto a paper-towel-lined plate to drain. Season with remaining ½ teaspoon salt and serve warm.

Adapted from a cookbook.

Why It's Healthy:

• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Corn — fiber and lutein, a carotenoid that supports eye health
• Avocado — monounsaturated fats and potassium, which support heart health

• 1/2 cup (4 oz) salted butter, melted, plus 1 tablespoon for the skillet
• 1/4 cup avocado or canola oil
• 2 large eggs
• 2 cups buttermilk
• 1 cup fine-grind heirloom yellow cornmeal
• 1 cup all-purpose flour
• 3/4 cup organic sugar
• 1 tablespoon baking powder
• 1 teaspoon kosher salt

1. Step 1: Preheat oven to 400°F.
2. Step 2: In a liquid measuring cup, combine melted butter and oil. In a medium bowl, whisk eggs and buttermilk until smooth. In a large bowl, whisk cornmeal, flour, sugar, baking powder, and salt. Add buttermilk-egg mixture to cornmeal mixture and whisk together. Stream in butter-oil mixture while whisking constantly until smooth.
3. Step 3: Preheat a 10- to 12-inch cast-iron skillet over medium heat for 2 minutes. Add the 1 tablespoon butter; when melted, pour in batter and cook 1 minute to create the crust.
4. Step 4: Transfer skillet to oven and bake until a toothpick inserted in the center comes out clean, 25–30 minutes; timing can vary (as fast as 20 minutes and as slow as 40 minutes depending on skillet size and oven).
5. Step 5: Place skillet on a trivet and let corn bread rest and relax at room temperature for 30 minutes before cutting.

Adapted from a cookbook.

Why It's Healthy:

• Eggs — complete protein with all nine essential amino acids, which supports muscle repair, plus choline for brain health
• Cheese — protein and calcium for bones, in a concentrated, flavorful form
• Made from scratch — whole ingredients you can name, instead of a processed shortcut

• 4–6 cups organic whole milk
• 1 1/2 cups coarse-ground heirloom grits
• 4 tablespoons salted butter, cut into cubes and kept cold
• 2 cups grated Parmigiano-Reggiano cheese
• 1 tablespoon freshly ground black pepper
• Kosher salt

1. Step 1: First determine the grain-to-liquid ratio and total cook time for the grits being used from the package / mill / farm instructions, noting some coarse grits need overnight soaking before cooking tender.
2. Step 2: General method: In a large saucepan over medium heat, bring 4 cups of the milk to a gentle simmer. Slowly stream in grits while whisking constantly.
3. Step 3: Cook grits for the time indicated on the package instructions, whisking frequently; if needed, continue adding milk 1/2 cup at a time until cooked to desired doneness.
4. Step 4: Whisk in butter a few cubes at a time, then whisk in cheese and finally pepper.
5. Step 5: Season with salt to liking and serve immediately.

Adapted from a cookbook.

Why It's Healthy:

• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Potatoes — potassium, which helps balance blood pressure, and filling complex carbs
• Avocado — monounsaturated fats and potassium, which support heart health
• Citrus — vitamin C, which supports immunity and helps absorb plant iron

• 2 tablespoons extra-virgin olive oil
• 1 cup sliced leeks (split the leeks lengthwise first and cut into ¼-inch-thick slices)
• ½ cup finely chopped Spanish onion
• 3 garlic cloves, crushed and peeled
• Sea or kosher salt and freshly ground black pepper
• 4 cups ½-inch-dice russet (baking) potatoes
• 2 cups chicken stock or canned low-sodium broth
• 2 cups water
• 1 tablespoon fresh thyme leaves
• 2 teaspoons dried oregano
• ¾ cup heavy cream
• GARNISHES
• ¾ cup heavy cream
• 2 ripe avocados
• Generous splash of lemon juice
• Sea or kosher salt and freshly ground black pepper
• 3 tablespoons drained capers
• 2 tablespoons fresh dill
• 2 tablespoons chopped fresh chives
• 2 teaspoons fresh lemon thyme leaves
• 2 tablespoons extra-virgin olive oil
• 3 lemons, cut in half

1. Step 1: Heat the olive oil in a pot. Add the leeks, onion, and garlic and cook until translucent.
2. Step 2: Season with salt and pepper, then add the potatoes.
3. Step 3: Pour in the chicken stock and water, add the thyme and oregano, and cook the potatoes until tender.
4. Step 4: Meanwhile, put the garnish cream in the refrigerator to chill. Slice the avocados and toss them with the lemon juice.
5. Step 5: Blend the soup with an immersion blender (or a regular blender) until smooth and creamy — the potato cream. Thin with a little water or stock if needed.
6. Step 6: Ladle the potato cream into serving bowls. Top with the chilled cream, the avocado slices, capers, and the herbs (dill, chives, and lemon thyme), drizzle with the olive oil, and serve with the lemon halves.

Adapted from a cookbook.

Why It's Healthy:

• Tomatoes — lycopene, an antioxidant linked to heart health, which becomes more available when cooked
• Pineapple — vitamin C and bromelain, an enzyme that aids digestion
• Cheese — protein and calcium for bones, in a concentrated, flavorful form

• 4 slices fresh pineapple (about ¼ in [6 mm] thick), cored, or ½ of a small can of pineapple rings in juice, drained
• 6 to 8 slices ripe plum tomato (about ¼ in [6 mm] thick)
• 1 Tbsp salted butter, at room temperature
• 4 slices Hawaiian bread (slightly sweet white bread) or artisan white bread
• 4 slices [85 g] fontina cheese
• 4 oz [115 g] sliced ham
• 3 oz [85 g] fresh mozzarella cheese, thinly sliced
• Pinch of red pepper flakes (optional)

1. Step 1: Preheat the oven to 375°F [190°C] and line a baking sheet with parchment paper or aluminium foil.
2. Step 2: Lay the pineapple and tomato slices on the prepared sheet and bake 12 minutes, until the surfaces look dry but not yet browned, turning the pieces over halfway through. Remove from the oven and set aside.
3. Step 3: Heat a cast-iron or nonstick skillet over medium-low heat.
4. Step 4: Butter one side of each bread slice, dividing the butter evenly. Put two slices buttered-side down on a clean cutting board. On each, layer two slices of the fontina, half of the ham, three or four slices of the roasted tomato, two rings of the roasted pineapple, and half of the mozzarella. Sprinkle with the red pepper flakes if using. Top with the remaining bread slices, buttered-side up.
5. Step 5: With a wide spatula, put both sandwiches in the pan, cover, and cook until the bottoms are nicely browned, about 4 minutes. Turn and cook until the second sides are browned, the cheese is melted, and the fillings are heated through, about 4 minutes longer.
6. Step 6: Cut the sandwiches in half if desired and serve immediately.

Adapted from a cookbook.

Why It's Healthy:

• Olive oil — monounsaturated fats that support heart health
• Garlic — allicin and sulfur compounds linked to immune and cardiovascular support
• Corn — fiber and lutein, a carotenoid that supports eye health
• Potatoes — potassium, which helps balance blood pressure, and filling complex carbs
• Chiles and peppers — capsaicin, which can modestly boost metabolism, plus vitamin C

• 1 Tbsp salted butter
• 1½ tsp olive oil
• 1 medium yellow onion, cut into ¼-in [6-mm] dice
• 1 large garlic clove, minced
• 1 tsp minced fresh thyme or ½ tsp dried thyme
• 1 Tbsp plus 2 tsp all-purpose flour
• 3 cups [720 ml] vegetable stock
• ¾ cup [180 ml] heavy cream
• 2 medium Yukon gold potatoes, peeled and cut into ¼-in [6-mm] dice
• Kernels from 3 ears fresh corn or 2 cups [340 g] frozen corn kernels, drained
• ¾ tsp piment d'Espelette chile powder or cayenne pepper
• Kosher salt and freshly ground black pepper
• 1 Tbsp minced fresh flat-leaf parsley

1. Step 1: In a medium soup pot over medium heat, melt the butter in the olive oil. Add the onion and cook, stirring often, until translucent, about 8 minutes. Add the garlic and thyme and cook 1 minute longer.
2. Step 2: Sprinkle the flour into the onion mixture gradually, whisking constantly to avoid lumps. Stir in the vegetable stock and raise the heat to bring it to a low boil. Add the cream and potatoes and return to a boil. Lower the heat to a gentle simmer, cover, and cook, stirring occasionally, until the potatoes can be easily pierced with a fork, about 7 minutes.
3. Step 3: Stir in the corn and the piment d'Espelette, and season with salt and pepper. Simmer, stirring occasionally, until the corn is tender, about 10 minutes longer. Take off the heat and stir in the parsley.
4. Step 4: Ladle the chowder into bowls and serve immediately.