A SPECIAL REPORT
APRIL 2017
Filling half the plate with crunchy veggies
Perking up salads with vibrant herbs
WHAT H E A LT H Y MEANS NOW P. 82
Pan-roasting omega-3–rich wild salmon Getting funky with gut-friendly fermentations
Having a cow with creamy full-fat dairy
Going nutty with chewy whole grains
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P H O T O G R A P H Y ( O N T H E C O V E R ) : H E C T O R M A N U E L S A N C H E Z ; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : H E AT H E R C H A D D U C K H I L L E G A S
VO L . 3 1 / N O. 3
WHAT HEALTHY MEANS NOW
NEW EASTER ESSENTIALS
HEARTY ONE-POT WHOLE GRAINS
p. 82
p. 106
p. 116
We’ve done a deep dive to bring you a look at how healthy has changed over the past 30 years—and where it’s headed in the next 30.
These 6 recipes—from fresh apps to a foolproof dessert—are sure to become your new go-tos for every spring occasion.
Bulgur, brown rice, and buckwheat, oh my: One dish is all you need to bring together these delicious plant-packed meals.
3 STAFF
FAVES
TO COOK RIGHT NOW
DATE NIGHT AT HOME
CLEVER LIL’ DEVILS
EASY, FAST, AND FRESH
Why pay $30 for this at a restaurant when you can make it at home for way less? p. 20
One-up the usual stuffed eggs by pickling them in golden turmeric brine first. p. 114
Just 5 ingredients and 20 minutes are all it takes to make this spring stunner. p. 30 APRIL 2017 COOKING LIGHT 1
IS COCONUT OIL REALLY ALL IT’S CRACKED UP TO BE?
Physical activity may help shape up your gut microbiome.”
p. 57
p. 74
p. 40
p. 64
Flank steak with mashed carrots
Fish sandwich makeover
38 Tortellini, Chicken, p.
and Arugula Salad Let’s Get Cooking!
Dinner Tonight
9 | Trending Tastes Get spring started with marinated goat cheese.
17 | Dinner Tonight Fast family recipes
10 | Family Meal Chef Justin Walker shares his cod recipe. 12 | Let’s Get Sipping! Splash some gin in this strawberry-lime rickey.
40 | Let’s Cook! Flank steak and carrots 45 | Cook Once, Eat 3x Spinach-basil pesto 50 | Freeze It Chicken potpie goes portable.
29 | Superfast! 20-minute cooking 36 | Use It Up Frozen green peas 38 | The Shortcut Quick salad with tortellini and chicken
Nutrition Made Easy 57 | The Truth About Metabolism Foods that can help you burn more efficiently 64 | Recipe Makeover Skip the drive-thru with this fish-wich.
Healthy Habits 67 | Beauty The buzz on honey; Jessica Seinfeld’s top products; acne solutions 72 | Healthy Habit Make sure your medicine cabinet gets a spring-cleaning, too. 74 | Healthy Habit Exercise and gut health 76 | Diet Portable lunch wraps
Cooking Departments 54 | Dinner in America Kid-friendly sweetand-sour chicken bowl
Peas, please! p. 36
2 COOKING LIGHT APRIL 2017
78 | Ritual Colu Henry shares a dear friend’s family pasta recipe.
130 | Wow! Charred pineapple is sure to be your favorite spring flavor bomb.
Kitchen Confidential 123 | Takeover 10 simple tips to go green in the kitchen
&
the rest... 4 | Editor’s Note 6 | Share It! 128 | Recipe Index
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Our first issue: April 1987
THE NEW HEALTHY craze. U2’s album The Joshua Tree had just hit number one. Telephones were becoming smarter, as were the bugs that Russian spies had planted in the U.S. embassy in Moscow. McDonald’s was rolling out a new outlet every 17 hours as well as the McD.L.T., a burger separated in a special carton to keep the meat hot and the lettuce and tomato cool. At home, my mom kept our microwave humming by zapping a whole head of cauliflower in a vented plastic steamer. Say what you will about our cyclical national culture, but this much is certain: Eating healthy has gotten a helluva lot more fun in the past 30 years. The notion sunk in on the last night of a recent trip to Los Angeles, as I was standing in a gas station parking lot eating outrageously good tacos al pastor from Leo’s Tacos Truck. My LA pilgrimage took me to Sqirl for grain bowls; Baroo, a strip mall restaurant that specializes in fermented grains and kombuchas; and Gjusta and LocoL, the former a canteen for cooler kids than I and the latter a new fast-food outfit that is the most important restaurant in the country. More than restaurants with funky names, LA offers the best of what healthy food is in America today: fresh, clean, vibrant, local and global, alive. A healthy state of mind pervades beyond the coasts. Across the country, conscious consumers like you are leading a great food awakening. Want proof? Look at the perimeter aisle in your supermarket, where many of 4 COOKING LIGHT APRIL 2017
last year’s LA trends have already trickled down. Look at how your fast-casual restaurants are making more food from scratch. Look at your research universities, who are hiring new doctors who view food as medicine and the gut as the next frontier of nutrition science. Look at Google search trends for ingredients with benefits, like cumin, that we’re adding to our diets. Look at how many people are using social media to demand more transparency. Here at Cooking Light, we call this great awakening The New Healthy, and we celebrate what it means to eat in this new era with “What Healthy Means Now,” a special anniversary report starting on page 82. Bottom line: Healthy food is real food. Collectively, we still have a lot of work to do to make it as convenient, affordable, and accessible as junk food, especially for children. Healthy is how and where you spend your food dollars and how you teach and empower others to do the same. Define your own healthy. Own it. Pass it on.
HUNTER LEWIS
[email protected] @NotesFromACook
Fat and cholesterol were dietary culprits in 1987. For more on what healthy meant then, what it means now, and what dinner will look like in 30 years, turn to page 82. Then share your definition with a pic and caption on social media with #TheNewHealthy.
P H O T O G R A P H Y: C A I T L I N B E N S E L
COOKING LIGHT LAUNCHED IN APRIL 1987 during a national fitness
GOOD IS IN EVERY BLUE DIAMOND® ALMOND. GOOD IS CONTAGIOUS. GOOD ADDS FLAVOR TO OUR LIVES.
BLUEDIAMOND.COM Select varieties of Blue Diamond Almonds are certified by the American Heart Association. Per 1 oz. serving of almonds. All certified nuts, including salted varieties, must meet the American Heart Association’s nutritional criteria which include a limit of 140 mg or less of sodium per label serving size. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. See nutritional information for fat content. © 2017 Blue Diamond Growers. All rights reserved.
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Get in on the social action, where we’re sharing tips and quick videos every day—our how-to video for Greek Spaghetti Squash Toss has been viewed more than 2 million times.
Celebrate our 30th anniversary by sharing your pics and definition of healthy on Instagram with thousands of others in our community. Turn to page 104 to see some of our favorite photos you’ve posted.
Say hello to the ultimate guide to easy veggie eats.
BOOK IT
SKIP THE PREP
Here’s a sneak peek at Everyday Vegetarian, our newest book that hits shelves on May 16. These 150 plant-forward recipes from our editors will be sure to satisfy, even if you’re a total meat lover. ($22, Oxmoor House)
We’ve partnered with FreshRealm, a meal kit delivery service, to bring our recipes right to your door. For $35 off your first order of $70 or more, use code CL417SHARE at freshrealm.co/cl13. Expires 4/30/17.
FROM OUR READERS
“[The Jan/Feb issue] has by far been my favorite. I’ve already made several recipes; tonight I’m enjoying [Salmon with Potatoes and Horseradish Sauce] from page 38, and I haven’t found a recipe I don’t love.” —Nicole Johnson, Canton, GA SUBSCRIBERS If the Post Office alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within two years. Your bank may provide updates to the card information we have on file. You may opt out of this service at any time. MAILING LIST We make a portion of our mailing list available to reputable firms. If you would prefer that we not include your name, please call 800-336-0125. CUSTOMER SERVICE For change of address, payment, and other subscription questions, call 800-336-0125 or go to cookinglight.com/custsvc..SUBSCRIPTIONS & CUSTOMER SERVICE Web: cookinglight.com/custsvc Phone: 800-336-0125. COOKING LIGHT BOOKS 800-765-6400. COPYRIGHT PERMISSION 205-445-6047. EDITORIAL OFFICE For questions or comments, go to cookinglight.com/contact-us or write to 4100 Old Montgomery Highway, Birmingham, AL 35209.
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TRENDING
TASTES from
let’s get
COOKING LIGHT’S EDITORS
P H O T O G R A P H Y: G R E G D U P R E E ; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : K I M P H I L L I P S
SPRING C H E E S E STA RT E R
Get Your Goat Marinated Goat Cheese Recipe p. 10
As dairy goats ramp up milk production, spring is the best time to enjoy fresh, tangy goat cheese. Brightflavored, smooth, and spreadable, it’s a treat on its own. But it also shines in a simple olive oil, garlic, and herb marinade. Try our recipe on page 10, and serve over toasted baguette slices.
APRIL 2017 COOKING LIGHT 9
let’s get cooking! FA M I LY M E A L
MARINATED GOAT CHEESE Active: 15 min. Total: 8 hr. 55 min.
1 1⁄2 Tbsp. chopped fresh thyme 1 1⁄2 Tbsp. chopped fresh chives 1 Tbsp. chopped fresh rosemary 1⁄ 2 tsp. crushed red pepper 2 garlic cloves, smashed 1 (3- x 1-in.) strip lemon rind 2 cups extra-virgin olive oil 1 (12-oz.) log fresh plain goat cheese 1. Combine first 7 ingredients in a small saucepan over low; cook 20 minutes. Let oil mixture cool to room temperature in pan. 2. Slice cheese log into 24 (14⁄ -inch-thick) rounds. Pour some of the cooled oil mixture into a 13- x 9-inch glass or ceramic baking dish to cover bottom. Place cheese rounds in dish in a single layer. Pour remaining oil mixture over cheese to cover, distributing herbs and pepper on top of cheese rounds. Cover pan with plastic wrap; refrigerate 8 hours or overnight. Serve cheese with a slotted spoon, reserving oil for another use. SERVES 12 (serving size: 2 marinated cheese rounds) CALORIES 92; FAT 7.8g (sat 4.4g, mono 2.7g, poly 0.3g); PROTEIN 5g; CARB 0g; FIBER 0g; SUGARS 0g; CHOL 13mg; IRON 1mg; SODIUM 130mg; CALC 42mg
10 C O O K I N G L I G H T A P R I L 2 0 1 7
For the Love of Cod Maine chef Justin Walker shares his son’s most-requested home-cooked dish, a bright, fresh mélange of spring veggies and mild, flaky fish. CL So
this is a Walker family fave? JW This dish was one of the few things my son would eat when he was 1 1⁄2. And it had to be seasoned just right, and have lots of olive oil.
F STAVFE FA
This particular version feels like spring on a plate. How do you achieve that? These are classic spring components—spring onions, fennel, fresh herbs—that we love to use coming out of the winter. This dish is healthy. And it’s not complicated; it doesn’t take hours of prep. Any tips for cooking cod to perfection? Cod in particular is a very lean fish, so you need to cook it slowly and gently. The moist heat in this recipe keeps it from drying out. Cook it to just before it’s completely done, and then let the residual heat finish it—it’ll be absolutely perfect that way.
COD WITH FENNEL AND FINGERLING POTATOES Active: 15 min. Total: 48 min.
Fingerling potatoes add some satisfying heft to a light dish of fish and veggies in a clean broth. 3 cups purple Peruvian and banana fingerling potatoes, halved lengthwise 1⁄ 4 cup extra-virgin olive oil 1⁄ 2 cup thinly sliced fennel bulb 1⁄ 2 cup thinly sliced spring onion, green and white parts 2 Tbsp. minced garlic 1 Tbsp. chopped fresh tarragon 1⁄ 1 4 tsp. kosher salt, divided
1⁄ 2
tsp. freshly ground black pepper, divided 1⁄ 2 cup dry white wine 1⁄ 2 cup unsalted chicken stock (such as Swanson) 2 Meyer lemon slices 6 (6-oz.) cod loin fillets Meyer lemon wedges (optional) 1. Place potatoes in a small
saucepan; cover with cold water by 1 inch. Place pan over medium-high; bring to a simmer and cook 1 minute or until potatoes are not quite fully tender. Drain well; set aside. 2. Heat oil in a large skillet over medium-high. Add fennel, onion, garlic, tarragon,
1⁄
teaspoon salt, and 14⁄ teaspoon pepper; sauté 4 minutes or until vegetables are tender. Add wine, stock, and lemon slices; bring to a simmer. Add potatoes and cod, nestling cod into sauce; cover, reduce heat, and simmer 5 minutes or until fish is done. Divide potato mixture evenly among 6 bowls; top each serving with 1 fish fillet. Serve with lemon wedges, if desired. 2
SERVES 6 (serving size: 1 cod fillet and about 1⁄2 cup potato mixture) CALORIES 293; FAT 10.5g (sat 1.5g, mono 7.4g, poly 1.3g); PROTEIN 32g; CARB 14g; FIBER 3g; SUGARS 2g (est. added sugars 0); CHOL 73mg; IRON 1mg; SODIUM 508mg; CALC 44mg
Little black dress.
plain wh ite tee.
All trademarks are owned by Stacy’s Pita Chip Company, Inc. ©2017
Fancy. BUT NOT TOO Fancy. TM
let’s get sipping!
A Sipper for Spring We give the gin rickey—a classic warm-weather cocktail— a seasonal twist with an infusion of ripe strawberries. Full fruit flavor balanced by bracing gin and spritzy soda water is a tasty way to ring in spring. STRAWBERRY-LIME RICKEY Active: 5 min. Total: 7 min. 2⁄ 3
2 1 3 1⁄ 2
cup hulled strawberries, quartered tsp. sugar lime oz. gin cup chilled soda water
1. Combine strawberries and
sugar in a pint glass. Cut lime in half. Slice one half into quarters; add quarters to strawberry mixture. Squeeze juice of other lime half into strawberry mixture; discard squeezed lime. With a muddler or wooden spoon, muddle strawberry mixture until well blended and sugar has dissolved. Add gin to glass; cover glass and shake well for 30 seconds. Pour strawberry mixture through a strainer evenly into 2 glasses. Add ice to each glass; top each glass with 1⁄ 4 cup soda water. SERVES 2 (serving size: about 2⁄3 cup) CALORIES 126; FAT 0.2g (sat 0g, mono 0g, poly 0.1g); PROTEIN 0g; CARB 6g; FIBER 1g; SUGARS 6g (est. added sugars 4g); CHOL 0mg; IRON 0mg; SODIUM 14mg; CALC 14mg
TH E R I GH T GI N S F OR TH E JOB
At its core, gin is essentially juniper-flavored vodka. London Dry gins like Beefeater feature strong piney flavor and a hint of citrus—they work nicely in a rickey and other classic gin cocktails. A more botanically brewed brand like Hendrick’s—with cucumber and rose notes—suits the fruit here just fine. 12 C O O K I N G L I G H T A P R I L 2 0 1 7
Learn more at www.bumblebee.com/albacore
©20177 Bu ©2 ©201 B mble bl Bee Sea Seafood foodss food
from the Cooking Light Kitchen
FAST FAMILY RECIPES
18 PAGES OF EASY MEALS Super fast P. 29
Use It Up
Spinach, Cheese, and Bacon Bread Puddings Recipe p. 26
P. 36
The Shortcut
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : M A R G A R E T M O N R O E D I C K E Y; P R O P S T Y L I N G : M A R Y C L AY T O N C A R L
P. 38
Let’s cook
P. 40
Cook Once, Eat 3x P. 45
Freez e It P. 50
A P R I L 2 0 1 7 C O O K I N G L I G H T 17
DINNER
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GAME PLAN WHILE OVEN PREHEATS Cook broccoli mixture. Prepare carrot mixture. WHILE CARROTS BAKE Prepare cakes.
HANDS-FREE
Vegetable cakes are usually crisped in a skillet on the stove, but we let a hot oven do the work instead to keep cooking quick and hands-free.
broccoli, cheddar, and
brown rice cakes
These crispy cakes are inspired by cheesy broccoli-and-rice casserole, right down to the layer of melted cheddar cheese on top. Make them ahead and freeze for a last-minute meal. Cooking spray 1 Tbsp. unsalted butter 3⁄ 4 cup chopped yellow onion 4 garlic cloves, chopped 3⁄ 4 cup unsalted vegetable stock (such as Swanson) 12 oz. fresh broccoli florets, cut into 1⁄2-in. pieces 1 (8.8-oz.) pkg. precooked brown rice (such as Uncle Ben’s) 1⁄ 4 cup whole-wheat panko (Japanese breadcrumbs) 1 Tbsp. grainy mustard 1⁄ 2 tsp. black pepper 3⁄ 8 tsp. kosher salt 18 C O O K I N G L I G H T A P R I L 2 0 1 7
3 oz. preshredded reducedfat sharp cheddar cheese, divided (about 3⁄4 cup) 2 large eggs, lightly beaten Sliced green onions (optional) 1. Preheat oven to 450°F.
Coat a baking sheet with cooking spray. 2. Melt butter in a large skillet over medium-high. Add onion and garlic; sauté 4 minutes. Add stock and broccoli. Bring to a boil; cook 3 minutes. 3. Heat rice according to package directions. Combine broccoli mixture, rice, panko, mustard, pepper, salt, and 1⁄2 cup cheese in a large bowl. Stir in eggs. Divide and shape broccoli mixture into 8 (21 ⁄2-inch) patties.
Arrange patties on prepared pan; coat patties with cooking spray. Bake at 450°F for 15 minutes. Top with remaining 14⁄ cup cheese, and bake at 450°F for 4 more minutes or until cheese melts. Garnish with green onions, if desired. SERVES 4 (serving size: 2 cakes) CALORIES 280; FAT 10.6g (sat 5.2g, mono 3g, poly 1.1g); PROTEIN 15g; CARB 33g; FIBER 5g; SUGARS 2g (est. added sugars 0g); CHOL 113mg; IRON 2mg; SODIUM 554mg; CALC 268mg
SERVE WITH
SWEET-AND-SPICY CARROTS AND PEAS
Just a little brown sugar helps the carrots caramelize quickly. 1 Tbsp. canola oil 1⁄ 2 tsp. light brown sugar 1⁄ 4 tsp. ground cumin
1⁄ 8
tsp. ground red pepper 1 (12 oz.) pkg. small carrots 1 3⁄4 cups snow peas 1⁄ 4 tsp. kosher salt 1. Preheat oven to 450°F. 2. Combine oil, brown sugar,
cumin, red pepper, and carrots on a rimmed baking sheet. Bake at 450°F for 12 minutes. Add snow peas to pan; bake 5 more minutes or until vegetables are tender and lightly browned. Sprinkle with salt. 1 SERVES 4 (serving size: ⁄2 cup) CALORIES 84; FAT 3.8g (sat 0.3g, mono 2.2g, poly 1.1g); PROTEIN 2g; CARB 11g; FIBER 3g; SUGARS 6g (est. added sugars 1g); CHOL 0mg; IRON 1mg; SODIUM 180mg; CALC 45mg
A VEGGIE PIZZA YOU CAN
BET THE FARM ON
BBQ CHIK’N PIZZA
Eve r y m e a l i s a n o p p o r t u n i t y to d o s o m e g o o d— fo r b ot h yo u a n d t h e E a r t h . We m a ke d e l i c i o u s fo o d s w i t h p l a nt- b a s e d p r ote i n s , s o w h ate ve r m e a l i s c o m i n g u p n e x t , yo u ’ve g ot a t a s t y ve g g i e m a i n co u r s e .
M AKE IT A M O R N I N G S TAR M E AL
TM
F i n d u s i n t h e f r e e ze r a i s l e .
DINNER
TONIGHT 2 FOR
JUSUTESDAY T | | | | ||
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dijon-herb crusted salmon with creamy dill sauce
We add the crumbly panko topping to the fish after it bakes so the crust doesn’t burn before the fish is cooked through. Dill imparts freshness to the yogurt mixture.
2 (6-oz.) salmon fillets, skinned (about 1 1⁄2-in. thick) 1⁄ 4 tsp. kosher salt 1⁄ 4 tsp. freshly ground black pepper 1⁄ 4 cup whole-wheat panko (Japanese breadcrumbs) 1 Tbsp. finely chopped fresh flat-leaf parsley 1 Tbsp. canola oil 2 tsp. chopped fresh thyme 1 tsp. Dijon mustard 2 Tbsp. plain 2% reducedfat Greek yogurt 2 tsp. chopped fresh dill 1 1⁄2 tsp. 2% reduced-fat milk 1 tsp. red wine vinegar 1. Preheat oven to 450°F. 2. Arrange fish on a
parchment paper–lined baking sheet. Sprinkle with
salt and pepper. Bake at 450°F for 10 minutes or until desired degree of doneness. Remove pan from oven. Turn on broiler. 3. Combine panko, parsley, oil, thyme, and Dijon in a small bowl. Spoon panko mixture evenly over fish, pressing to adhere. Place pan in oven; broil 1 to 2 minutes or until topping is browned. 4. Combine yogurt, dill, milk, and vinegar in a small bowl. Serve with fish. SERVES 2 (serving size: 1 fillet and about 1 1⁄2 Tbsp. sauce) CALORIES 359; FAT 18.6g (sat 2.5g, mono 8.1g, poly 6g); PROTEIN 37g; CARB 9g; FIBER 1g; SUGARS 1g (est. added sugars 0g); CHOL 95mg; IRON 2mg; SODIUM 398mg; CALC 51mg
SERVE WITH
WARM BUTTERED RADISH AND EDAMAME SALAD
Radishes are so much more than a salad garnish. They lose their pepperiness once sautéed and turn a faint rosy pink. For a boost of protein, we contrast the radishes with edamame, a great alternative to frozen green peas. 1 1⁄2 Tbsp. unsalted butter 1 cup radishes, quartered 1⁄ 2 cup frozen shelled edamame, thawed 2 Tbsp. chopped fresh chives 1⁄ 8 tsp. kosher salt 1⁄ 8 tsp. freshly ground black pepper 1. Melt butter in a medium
skillet over medium-high. Add radishes; sauté 4 minutes or until tender. Add edamame; cook 1 minute. Stir in chopped chives, salt, and black pepper. SERVES 2 (serving size: about 1⁄2 cup) CALORIES 139; FAT 10.2g (sat 5.5g, mono 2.2g, poly 0.4g); PROTEIN 5g; CARB 7g; FIBER 3g; SUGARS 2g (est. added sugars 0g); CHOL 23mg; IRON 1mg; SODIUM 164mg; CALC 49mg
GAME PLAN WHILE OVEN PREHEATS Prepare panko mixture. Prepare yogurt sauce. WHILE FISH BAKES Cook radish mixture.
20 C O O K I N G L I G H T A P R I L 2 0 1 7
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DAY S E N WED ||||||
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GAME PLAN WHILE BARLEY MIXTURE SIMMERS Cook chicken and mushroom mixture.
USE IT UP
A little ground chicken goes a long way here. Brown leftover chicken and stir into chili or pasta sauce, tuck into tacos, or add to casseroles.
chicken, mushroom,
and bok choy bowls If ground turkey is a staple in your kitchen, try ground chicken—the blend of light breast and rich thigh meat is just as flavorful, quickcooking, and relatively lean. 2 Tbsp. canola oil, divided 8 oz. ground chicken 1 (8 oz.) pkg. cremini mushrooms, finely chopped 1⁄ 2 cup shiitake mushroom caps, sliced 6 heads baby bok choy, quartered 1⁄ 2 cup sliced green onions 1 Tbsp. chopped peeled fresh ginger 3 Tbsp. reduced-sodium soy sauce
WHILE CHICKEN MIXTURE COOKS Prepare soy sauce mixture.
1 Tbsp. unseasoned rice vinegar 1 Tbsp. honey 1⁄ 4 cup unsalted roasted peanuts, chopped 1. Heat 1 tablespoon canola
oil in a large cast-iron skillet over medium-high. Add chicken; cook 5 minutes or until browned, stirring to crumble. Add mushrooms; cook 6 minutes, stirring occasionally. Remove chicken mixture from pan; keep warm. 2. Return pan to mediumhigh. Add remaining 1 tablespoon oil; swirl. Add bok choy; cook 3 to 4 minutes or until lightly browned, turning occasionally. Add green onions and ginger; sauté 2 minutes. Stir in chicken mixture.
3. Combine soy sauce,
vinegar, and honey in a small bowl. Divide chicken mixture among 4 shallow bowls; top evenly with soy sauce mixture and peanuts. SERVES 4 (serving size: about 1 1⁄4 cups) CALORIES 271; FAT 16.9g (sat 2.6g, mono 8.9g, poly 4.1g); PROTEIN 19g; CARB 16g; FIBER 4g; SUGARS 9g (est. added sugars 4g); CHOL 49mg; IRON 3mg; SODIUM 588mg; CALC 206mg
SERVE WITH
SCALLION-ANDCILANTRO BARLEY
6 green onions 1 Tbsp. canola oil 3⁄ 1 4 cups unsalted chicken stock (such as Swanson) 1 cup uncooked quickcooking barley 1⁄ 4 tsp. kosher salt 1⁄ 4 tsp. freshly ground black pepper
1⁄ 2
cup chopped fresh cilantro 4 lime wedges
1. Slice white parts of green onions to measure 1 ⁄3 cup. Cut green parts of green onions to measure 1 ⁄2 cup. Heat oil in a medium saucepan over medium. Add white parts of green onions; sauté 5 minutes. Add stock, barley, salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until barley is tender. Stir in green parts of green onions and cilantro. Serve with lime wedges. 2 SERVES 4 (serving size: about ⁄3 cup) CALORIES 173; FAT 3.9g (sat 0.3g, mono 2.2g, poly 1g); PROTEIN 6g; CARB 32g; FIBER 5g; SUGARS 1g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 181mg; CALC 18mg
A P R I L 2 0 1 7 C O O K I N G L I G H T 23
DINNER
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Cooking spray tsp. kosher salt, divided tsp. freshly ground black pepper, divided 8 oz. thin asparagus 8 green onions, trimmed 2 Tbsp. extra-virgin olive oil 1 1⁄2 Tbsp. white wine vinegar 1 (5-oz.) pkg. arugula 3⁄ 4 1⁄ 2
grilled lemon
1. Grate lemon rinds to
chicken salad
equal 2 teaspoons; halve lemons crosswise and reserve. Combine rind, oregano, canola oil, and garlic in a large bowl. Add chicken; toss to coat. 2. Heat a grill pan over medium-high. Coat pan with cooking spray. Sprinkle chicken with 14⁄ teaspoon salt and 14⁄ teaspoon pepper. Add chicken to pan; cook 5 minutes on each side or until done. Add lemon halves to
If you’ve never thrown fresh lemons on the grill, try it: The slight char makes them juicier and intensifies their tartness. 2 medium lemons 1⁄ 1 2 Tbsp. chopped fresh oregano 1 1⁄2 Tbsp. canola oil 2 tsp. minced garlic 4 (6-oz.) skinless, boneless chicken breasts
pan, cut sides down; cook 4 minutes. Remove chicken and lemons from pan. Cut chicken into slices. 3. Coat asparagus and green onions with cooking spray; add to pan. Cook 3 to 4 minutes or until charred and tender, tuning occasionally. Cut asparagus and green onions into 2-inch pieces. 4. Combine remaining 1⁄ 2 teaspoon salt, remaining 1⁄ 4 teaspoon pepper, olive oil, and vinegar in a large bowl. Add asparagus, green onions, and arugula; toss. Serve with chicken and lemon halves. SERVES 4 (serving size: 1 chicken breast and about 1 1⁄2 cups salad) CALORIES 342; FAT 17g (sat 2.3g, mono 9.5g, poly 3.1g); PROTEIN 40g; CARB 7g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 124mg; IRON 2mg; SODIUM 452mg; CALC 108mg
SERVE WITH
ORZO AND HERB PILAF
If you’d like to sub whole-grain, unpearled farro for the orzo, reverse the cooking method: Simmer the farro until done, drain, then sauté for a couple minutes in the onion mixture before serving. 1 1⁄2 1⁄ 2 3⁄ 4 1 1⁄2 1⁄ 4 1⁄ 4
1 3 1
Tbsp. unsalted butter cup chopped yellow onion cup uncooked orzo cups unsalted chicken stock (such as Swanson) tsp. kosher salt tsp. freshly ground black pepper cup halved heirloom cherry tomatoes Tbsp. chopped fresh flat-leaf parsley Tbsp. chopped fresh dill
1. Melt butter in a medium
saucepan over medium-high. Add onion; sauté 3 minutes. Add orzo; cook 2 minutes, stirring frequently. Stir in stock, salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 10 to 12 minutes or until liquid is almost absorbed. 2. Remove pan from heat; let stand, covered, 5 minutes. Fluff with a fork. Stir in tomatoes, parsley, and dill. 1 SERVES 4 (serving size: about ⁄2 cup) CALORIES 181; FAT 5g (sat 2.8g, mono 1.1g, poly 0.2g); PROTEIN 6g; CARB 28g; FIBER 2g; SUGARS 4g (est. added sugars 0g); CHOL 11mg; IRON 0mg; SODIUM 174mg; CALC 14mg
GAME PLAN WHILE PILAF SIMMERS Grill chicken and vegetables. WHILE PILAF STANDS Assemble salads.
24 C O O K I N G L I G H T A P R I L 2 0 1 7
Turn your little one into a
Veggie-saurus Rex
Country Crock® Simply Sautéed Vegetables are ready to be devoured in just 12 minutes. Prep Time: 4 minutes
Cook Time: 8 minutes
Ingredients
Directions
3 tbsp. Country Crock®, divided 4 1/2 cups assorted cut-up fresh vegetables 1 small onion, chopped 1/2 tsp. dried Italian seasoning
MELT 2 tablespoons Country Crock® in skillet over medium-high heat. SAUTÉ vegetables, onion & Italian seasoning until veggies are crisp and tender. TOP with remaining tablespoon of Country Crock® and serve! Makes 4 servings.
Find more mealtime inspiration at ©Unilever 2017
CountryCrock.com
DINNER
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GAME PLAN WHILE BREAD CUBES TOAST Cook bacon mixture. WHILE BREAD PUDDINGS BAKE Prepare salad.
FRESH BAKED
spinach, cheese, and bacon
Choose bread from the bakery section rather than the aisle; it will absorb more liquid and have a better texture after soaking and baking.
bread puddings You just can’t go wrong with a savory bread pudding—think of it as a cross between holiday stuffing and a cheesy breakfast casserole. For a vegetarian spin, skip the bacon, sub vegetable stock for chicken stock, and add shiitake or cremini mushrooms. 8 oz. multigrain bread, cut into 3⁄4-in. cubes (about 6 cups) 1 Tbsp. olive oil 1⁄ 2 cup chopped white onion 1 tsp. minced garlic 4 center-cut bacon slices, chopped 8 oz. fresh baby spinach 3⁄ 4 cup 1% low-fat milk 1⁄ 4 cup unsalted chicken stock (such as Swanson) 3 large eggs, lightly beaten 2 1⁄2 oz. fontina cheese, grated and divided (about 2⁄3 cup) Cooking spray 26 C O O K I N G L I G H T A P R I L 2 0 1 7
1. Preheat oven to 400°F. 2. Arrange bread cubes in a
single layer on a baking sheet. Bake at 400°F for 7 minutes or until toasted. 3. Heat oil in a large skillet over medium-high. Add onion, garlic, and bacon; cook 8 minutes or until bacon is crisp, stirring occasionally. Add spinach; cook 1 to 2 minutes, stirring until wilted. Place spinach mixture in a bowl. 4. Add milk, stock, eggs, and 1⁄ 3 cup cheese to spinach mixture, stirring to combine. Add bread; toss to coat. Divide bread mixture evenly among 4 (7-ounce) ramekins coated with cooking spray. Place ramekins on a
baking sheet; top evenly with remaining 1 ⁄3 cup cheese. Bake at 400°F for 20 minutes or until browned. Serve immediately. SERVES 4 (serving size: 1 bread pudding) CALORIES 355; FAT 16.1g (sat 5.8g, mono 5.5g, poly 2.5g); PROTEIN 20g; CARB 34g; FIBER 5g; SUGARS 8g (est. added sugars 0g); CHOL 167mg; IRON 4mg; SODIUM 563mg; CALC 408mg
SERVE WITH
BIBB, RADICCHIO, AND ASPARAGUS SALAD
Just a little radicchio provides a colorful contrast to the tender, delicate Bibb lettuce, though its slight bitterness may be too much for some kids. Swap in thinly sliced red cabbage if you like. 2 Tbsp. extra-virgin olive oil 1 Tbsp. apple cider vinegar 2 tsp. Dijon mustard
2 tsp. honey tsp. kosher salt tsp. freshly ground black pepper 2 cups thinly sliced radicchio 1 cup diagonally sliced asparagus 1 head Bibb lettuce, leaves separated and torn (about 6 oz.)
1⁄ 4 1⁄ 4
1. Combine first 6 ingredi-
ents in a medium bowl, stirring with a whisk. Add radicchio, asparagus, and Bibb lettuce; toss to coat. 1 SERVES 4 (serving size: ⁄2 cup) CALORIES 90; FAT 6.9g (sat 1g, mono 4.9g, poly 0.8g); PROTEIN 2g; CARB 7g; FIBER 1g; SUGARS 4g (est. added sugars 3g); CHOL 0mg; IRON 1mg; SODIUM 187mg; CALC 25mg
—Recipes by Adam Hickman
DINNER
TONIGHT
T YN E W T INUTE M ING COOK
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : C AT H E R I N E C R O W E L L S T E E L E ; P R O P S T Y L I N G : C L A I R E S P O L L E N
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Arugula, Egg, and Charred Asparagus Salad Recipe p. 30
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GET COOKING WITH COZI The Cozi mobile app makes meal planning easy with a shared family calendar and shopping lists. Find these recipes in Cozi’s recipe box. cozi.com
A P R I L 2 0 1 7 C O O K I N G L I G H T 29
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QUICK ENTRÉES
MINUTES
ARUGULA, EGG, AND CHARRED ASPARAGUS SALAD Just a hint of char on the fresh asparagus adds fantastic complexity to this 5-ingredient salad that’s delicious for breakfast or dinner. Look for medium asparagus stalks rather than pencil-thin ones. 4 large eggs in shells tsp. kosher salt, divided tsp. black pepper, divided 1 Tbsp. extra-virgin olive oil 12 oz. medium asparagus, trimmed 1⁄ 4 cup plain whole-milk Greek yogurt 1 Tbsp. fresh lemon juice 1 Tbsp. water 1 (5-oz.) pkg. baby arugula
3⁄ 4 1⁄ 2
1. Preheat broiler to high. 2. Bring a small saucepan filled with
water to a boil. Carefully add eggs; cook 8 minutes. Place eggs in a bowl filled with ice water; let stand 2 minutes. Peel eggs, cut into quarters, and sprinkle with 14⁄ teaspoon salt and 1 ⁄8 teaspoon pepper. 3. Combine olive oil, 14⁄ teaspoon salt, 14⁄ teaspoon pepper, and asparagus on a baking sheet; spread in a single layer in pan. Broil 3 minutes or until lightly charred. Remove asparagus mixture from pan; cut into 2-inch pieces. 4. Combine remaining 14⁄ teaspoon salt, remaining 1⁄8 teaspoon pepper, yogurt, juice, and 1 tablespoon water in a medium bowl, stirring with a whisk. Add arugula; toss. Arrange arugula mixture on a platter; top with asparagus mixture and eggs. SERVES 4 (serving size: about 2 cups salad and 1 egg) CALORIES 148; FAT 10.1g (sat 3.3g, mono 4.4g, poly 1.6g); PROTEIN 10g; CARB 6g; FIBER 2g; SUGARS 3g (est. added sugars 0g); CHOL 189mg; IRON 3mg; SODIUM 446mg; CALC 119mg
30 C O O K I N G L I G H T A P R I L 2 0 1 7
chicken potpie tartines A creamy chicken and vegetable mixture tops toast for a quick twist on potpie. Matchstick-cut carrots, frozen peas, and rotisserie chicken save time, as does a wide skillet for sautéing the vegetables and building the sauce. Need ideas for the leftover peas in the package? See page 36 for 4 great recipes. 3 Tbsp. olive oil 1 (8-oz.) pkg. cremini mushrooms, quartered 1.1 oz. unbleached all-purpose flour (about 1⁄4 cup)
2 1⁄4 cups unsalted chicken stock (such as Swanson) 3⁄ 4 cup frozen green peas, thawed 1⁄ 2 cup matchstick-cut carrots 3⁄ 8 tsp. kosher salt 1⁄ 4 tsp. black pepper 6 oz. skinless, boneless rotisserie chicken breast, shredded (about 1 1⁄2 cups) 4 (1 1⁄2-oz.) whole-wheat bread slices, toasted 2 Tbsp. chopped fresh flat-leaf parsley 1. Heat oil in a large
nonstick skillet over medium-high. Add mushrooms; cook 6 minutes or until
browned, stirring occasionally. Sprinkle flour over pan; cook 1 minute, stirring constantly. Add stock; cook 4 minutes or until slightly thickened. Stir in peas, carrots, salt, pepper, and chicken; cook 2 minutes or until thoroughly heated. 2. Spoon chicken mixture evenly over toasted bread slices. Sprinkle with parsley. SERVES 4 (serving size: 1 bread slice and about 1 1⁄4 cups chicken mixture) CALORIES 332; FAT 13.4g (sat 2.2g, mono 8.2g, poly 2.5g); PROTEIN 23g; CARB 32g; FIBER 5g; SUGARS 5g (est. added sugars 2g); CHOL 37mg; IRON 2mg; SODIUM 610mg; CALC 95mg
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pork stir-fry with snow peas Pair the indulgent taste of Président Brie with the crispness of quince jam for a simple nosh at your next gathering.
™
A great stir-fry uses only 2 or 3 vegetables in the base, ensuring all elements shine through as well as leaving enough room in the pan for a good sear. 2 Tbsp. canola oil 8 oz. pork tenderloin, trimmed and cut into 1⁄ 2-in.-thick pieces 1⁄ 2 tsp. kosher salt 1⁄ 4 tsp. black pepper
FA M I LY- F R I E N D LY 2 1⁄2 Tbsp. reducedsodium soy sauce 2 tsp. light brown sugar 1 Tbsp. toasted sesame oil 1 cup chopped red bell pepper 2 cups snow peas, diagonally sliced 2 (8.8-oz.) pkg. precooked brown rice (such as Uncle Ben’s) 1 Tbsp. toasted sesame seeds Lime wedges 1. Heat canola oil in a
wok or large nonstick skillet over mediumhigh. Sprinkle pork with salt and black pepper. Add pork to pan; cook for 5 minutes or until browned, stirring frequently. Remove pork from pan.
32 C O O K I N G L I G H T A P R I L 2 0 1 7
2. Combine soy sauce and sugar in a small bowl, stirring with a whisk. Add sesame oil to pan; swirl. Add bell pepper; cook 3 minutes or until crisp-tender, stirring occasionally. Add pork, soy sauce mixture, and snow peas to pan; cook 1 minute, stirring frequently. 3. Heat rice according to package directions. Divide rice among 4 bowls; top evenly with the pork mixture and sesame seeds. Serve with lime wedges. SERVES 4 (serving size: 3⁄4 cup rice and 3⁄4 cup pork mixture) CALORIES 380; FAT 15.7g (sat 1.6g, mono 6.8g, poly 4.2g); PROTEIN 19g; CARB 44g; FIBER 5g; SUGARS 5g (est. added sugars 2g); CHOL 37mg; IRON 3mg; SODIUM 646mg; CALC 42mg
Use France’s favorite butter to add an authentic European taste to your next batch of madeleines.
CHIMICHURRI CHICKEN THIGHS WITH POTATOES An herb-packed chimichurri sauce makes this meat-andpotatoes main vibrant and exciting. Double the mixture and spoon it over grilled steak or fish on another night. For less heat in both the chimichurri and the potatoes, remove the seeds from the Fresno chile. 2 Tbsp. water 12 oz. fingerling potatoes, halved 5 Tbsp. extra-virgin olive oil, divided 8 skinless, boneless chicken thighs (about 11⁄2 lb.) 1 tsp. kosher salt, divided 3⁄ 4 tsp. black pepper, divided 1 red Fresno chile, halved crosswise
1 cup fresh flat-leaf parsley leaves 1 cup fresh cilantro leaves 1 Tbsp. chopped shallots 2 garlic cloves 2 Tbsp. fresh lemon juice 1. Place 2 tablespoons
water and potatoes in a microwave-safe bowl; cover and microwave at HIGH 4 minutes or until almost tender. 2. Heat 2 tablespoons oil in a large nonstick skillet over mediumhigh. Sprinkle chicken with 1⁄2 teaspoon salt and 1 ⁄2 teaspoon black pepper. Add chicken to pan; cook 5 minutes on each side. Remove from pan; keep warm.
3. Cut half of chile into
thin slices; finely chop remaining half. Add potatoes and chile slices to drippings in pan; cook 4 minutes. Stir in 1⁄ 1 4 teaspoon salt and ⁄8 teaspoon black pepper. 4. Place chopped chile, parsley, cilantro, shallots, and garlic in a mini food processor; pulse to combine. Add remaining 3 tablespoons oil, 1⁄ 1 4 teaspoon salt, ⁄8 teaspoon black pepper, and juice; process until smooth. Serve with chicken and potatoes.
Get these recipes and more at PRESIDENTCHEESE.COM
SERVES 4 (serving size: 2 thighs, 1⁄ 2 cup potato mixture, and 2 Tbsp.
cilantro mixture) CALORIES 433; FAT 24.9g (sat 4.4g, mono 15.1g, poly 4.2g); PROTEIN 36g; CARB 17g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 160mg; IRON 3mg; SODIUM 669mg; CALC 52mg
™
DINNER
TONIGHT
4 EASY SIDE SALADS
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2
1ANDROASTED RED PEPPER PINE NUT SALAD Spring mix, a blend of small, tender lettuces, is an ideal base for side salads with a more delicate profile (think herbs, berries, and nuts rather than croutons, pungent cheeses, or big, crunchy vegetables). This Mediterranean version would be a perfect side for citrus-and-herb baked chicken and Greek-style roasted potatoes. 2 1 1⁄ 8 1⁄ 8 1 1⁄2 2 2 1⁄ 2
2 1⁄2 2
Tbsp. extra-virgin olive oil Tbsp. red wine vinegar tsp. kosher salt tsp. ground red pepper tsp. chopped fresh oregano cups loosely packed spring mix cups loosely packed baby spinach cup bottled roasted red bell peppers, drained and chopped Tbsp. toasted pine nuts Tbsp. crumbled feta cheese
1. Combine oil, vinegar, salt, red pepper, and oregano in a large bowl, stirring with a whisk. Add spring mix, spinach, and roasted bell peppers; toss gently to coat. Sprinkle salad with pine nuts and crumbled feta. SERVES 4 (serving size: about 1 cup) CALORIES 118; FAT 11.6g (sat 2g, mono 6.2g, poly 2.8g); PROTEIN 2g; CARB 2g; FIBER 1g; SUGARS 1g (est. added sugars 0g); CHOL 4mg; IRON 1mg; SODIUM 170mg; CALC 47mg
34 C O O K I N G L I G H T A P R I L 2 0 1 7
3
4
2
3
4
RADISH AND PARMESAN SALAD
AVOCADO AND ALMOND SALAD
BERRY AND WALNUT SALAD
Combine 2 Tbsp. extra-virgin olive oil, 1 Tbsp. fresh lemon juice, 1⁄ 1 8 tsp. kosher salt, and ⁄8 tsp. black pepper in a large bowl, stirring with a whisk. Add 4 cups spring mix, 3⁄4 cup sliced watermelon or other radishes, and 1⁄4 cup shaved Parmesan cheese; toss to coat.
Combine 2 Tbsp. extra-virgin olive oil, 1 Tbsp. chopped shallots, 1 Tbsp. Champagne vinegar, 1 tsp. chopped fresh thyme, 1 tsp. Dijon mustard, 1⁄8 tsp. kosher salt, and 1⁄ 8 tsp. black pepper in a large bowl. Add 4 cups spring mix, 1⁄ 2 cup diced ripe avocado, and 3 Tbsp. toasted sliced almonds; toss.
Combine 3 Tbsp. whole buttermilk, 1 oz. softened goat cheese, 1 tsp. honey, 1⁄4 tsp. kosher salt, and 1⁄8 tsp. black pepper in a large bowl. Add 4 cups spring mix, 1 cup quartered strawberries, 1⁄2 cup fresh blueberries, and 2 Tbsp. toasted chopped walnuts; toss.
SERVES 4 (serving size: about 1 cup) CALORIES 100; FAT 8.5g (sat 1.8g, mono 5g, poly 1.1g); PROTEIN 3g; CARB 4g; FIBER 1g; SUGARS 2g (est. added sugars 0g); CHOL 5mg; IRON 1mg; SODIUM 228mg; CALC 78mg
SERVES 4 (serving size: about 1 cup) CALORIES 133; FAT 11.9g (sat 1.6g, mono 8g, poly 1.9g); PROTEIN 3g; CARB 6g; FIBER 3g; SUGARS 2g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 155mg; CALC 43mg
SERVES 4 (serving size: about 1 1⁄4 cups) CALORIES 91; FAT 4.4g (sat 1.5g, mono 0.8g, poly 1.9g); PROTEIN 4g; CARB 10g; FIBER 2g; SUGARS 7g (est. added sugars 1g); CHOL 5mg; IRON 1mg; SODIUM 229mg; CALC 61mg
—Recipes by Paige Grandjean
MEALS INSPIRED BY ™ YOU. MADE WITH REAL INGREDIENTS YOU CAN PRONOUNCE
MADE WITH REAL GRILLED WHITE MEAT CHICKEN
SMARTMADE™ FROZEN MEALS BY
Delicious meals made like you make them, using cooking techniques like grilling and roasting—just like you do at home.
MADE WITH ROASTED CORN & RED PEPPERS FOR EXTRA FLAVOR
DINNER
TONIGHT
UP T I E US
Delicious BLUE Kitty Yums® soft-moist treats are the perfect way to reward your favorite feline. Made with high-quality chicken, salmon or tuna, these tender morsels will leave her purring for more.
staff Fave
GREEN PEA AND PARSLEY HUMMUS
INDIAN-SPICED PEA FRITTERS
Place 1 1⁄3 cups thawed frozen green peas, 1⁄ 2 cup chopped fresh flat-leaf parsley, 1⁄ 1 2 cup tahini, ⁄4 cup warm water, 2 Tbsp. extra-virgin olive oil, 2 Tbsp. fresh lemon juice, 3⁄4 tsp. kosher salt, and 2 chopped garlic cloves in a mini food processor; process until smooth. (Blend in more water, 1 Tbsp. at a time, if hummus is too thick.) Serve with raw vegetables.
Combine 1 1⁄2 cups coarsely mashed thawed frozen green peas, 3⁄4 cup whole-wheat panko, 1⁄2 cup chopped green onions, 1 tsp. garam masala, 3⁄4 tsp. kosher salt, 1⁄ 4 tsp. ground red pepper, and 2 large eggs. Heat 2 Tbsp. canola oil in a nonstick skillet over medium-high. Scoop mixture by 1⁄ 4-cupfuls into pan to form 4 fritters; cook 3 minutes per side. Repeat. Serve with 1⁄4 cup plain 2% reduced-fat Greek yogurt.
SERVES 8 (serving size: 1⁄4 cup) CALORIES 139; FAT 11.5g (sat 1.6g, mono 5.5g, poly 3.9g); PROTEIN 4g; CARB 7g; FIBER 2g; SUGARS 1g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 212mg; CALC 33mg
SERVES 4 (serving size: 2 fritters and 1 Tbsp. yogurt) CALORIES 268; FAT 17.4g (sat 2g, mono 9.8g, poly 4.5g); PROTEIN 9g; CARB 19g; FIBER 4g; SUGARS 4g (est. added sugars 0g); CHOL 94mg; IRON 2mg; SODIUM 477mg; CALC 50mg
COD WITH HERBED PEA RELISH
PASTA WITH PEA PUREE
Combine 1 cup thawed frozen green peas, 1 1⁄2 Tbsp. chopped fresh oregano, 2 Tbsp. chopped shallots, 2 Tbsp. capers, 2 Tbsp. lime juice, 2 Tbsp. olive oil, 1⁄4 tsp. kosher salt, and 1⁄4 tsp. crushed red pepper. Sprinkle 1⁄4 tsp. kosher salt over 4 (6-oz.) cod fillets. Heat a nonstick skillet over medium-high. Add 1 Tbsp. olive oil and cod; cook 4 minutes per side.
Cook 8 oz. whole-grain linguine per directions. Drain, reserving 1⁄2 cup pasta water. Cook 2 1⁄2 Tbsp. butter in a skillet over medium until browned. Process browned butter, 1 cup thawed frozen green peas, 1⁄2 cup pasta water, 1⁄2 cup fresh mint, 1 tsp. lemon rind, 3⁄4 tsp. kosher salt, and 1 garlic clove in a food processor until smooth; toss with pasta. Top with 1⁄4 cup shaved Parmesan.
SERVES 4 (serving size: 1 fillet and 1⁄4 cup relish) CALORIES 224; FAT 11g (sat 1.6g, mono 7.5g, poly 1.4g); PROTEIN 24g; CARB 7g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 67mg; IRON 1mg; SODIUM 485mg; CALC 32mg
SERVES 4 (serving size: 1 cup) CALORIES 303; FAT 10.7g (sat 5.8g, mono 2.4g, poly 0.4g); PROTEIN 13g; CARB 45g; FIBER 8g; SUGARS 4g (est. added sugars 0g); CHOL 24mg; IRON 4mg; SODIUM 552mg; CALC 103mg
—Recipes by Ann Taylor Pittman 36 C O O K I N G L I G H T A P R I L 2 0 1 7
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K A R E N R A N K I N ; P R O P S T Y L I N G : L I N D S E Y L O W E R
For a healthy treat your cat will love, try BLUE Kitty Yums.
Frozen Green Peas Pop into dishes for fresh color and sweet flavor
You love her like family, so feed her like family with BLUE.
Like all pet parents who think of their cats as family, you want to feed her with the same care as family. That’s why all BLUE cat foods are made with the high-quality, natural ingredients she deserves.
©2017 Blue Buffalo Co., Ltd.
All BLUE cat foods:
ALWAYS feature real meat ALWAYS include veggies and fruit ALWAYS include antioxidant-rich LifeSource Bits® DON’T have chicken (or poultry) by-product meals DON’TKDYHDUWLƓFLDOSUHVHUYDWLYHVFRORUVRUŴDYRUV DON’T have corn, wheat or soy And your cat can enjoy all of this naturally healthy goodness for only pennies a day more.
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Love them like family. Feed them like family.®
DINNER
TONIGHT
THTECUT SHOR
Time-Saving Pasta Salad Quality meets convenience in this speedy springtime main.
PREWASHED BABY ARUGULA
Prewashed greens let you grab a handful and go. Build a salad, wilt into sautés, or blend into a pesto.
TORTELLINI, CHICKEN, AND ARUGULA SALAD Active: 10 min. Total: 20 min.
1 (9-oz.) pkg. refrigerated cheese tortellini (such as Buitoni), cooked according to pkg. directions 8 oz. skinless, boneless rotisserie chicken breast, shredded (about 2 cups) 1 garlic clove, finely chopped 1⁄ 8 tsp. kosher salt 3 Tbsp. extra-virgin olive oil 1⁄ 2 tsp. grated lemon rind 2 Tbsp. fresh lemon juice 1⁄ 2 tsp. granulated sugar 1⁄ 2 tsp. freshly ground black pepper 3 cups baby arugula 1⁄ 3 cup thinly sliced shallot 3⁄ 4 oz. Parmesan cheese, shaved (about 1⁄4 cup) 1. Place tortellini and chicken in a large bowl. 2. Combine garlic and salt on a cutting board. Mash with the side of a knife to form a paste. Place in a small bowl. Add oil, rind, juice, sugar, and pepper; stir with a whisk. 3. Add 2 tablespoons dressing to tortellini and chicken; toss to coat. Gently fold in arugula, shallot, and remaining dressing. Sprinkle with shaved Parmesan cheese. SERVES 4 (serving size: 1 1⁄2 cups) CALORIES 400; FAT 18g (sat 4.9g, mono 9.6, poly 2.1g); PROTEIN 27g; CARB 35g; FIBER 3g; SUGARS 4g (est. added sugars 1g); CHOL 77mg; IRON 2mg; SODIUM 629mg; CALC 184mg
—Recipe by Hannah Klinger 38 C O O K I N G L I G H T A P R I L 2 0 1 7
TORTELLINI
Look to Buitoni pasta packs for quick meals on their own or to help you elevate salads and soups.
ROTISSERIE CHICKEN
One of your best supermarket allies for fast and fresh weeknight meals.
P H O T O G R A P H Y: H E C T O R M A N U E L S A N C H E Z ; F O O D S T Y L I N G : K AT E LY N H A R D W I C K ; P R O P S T Y L I N G : T H O M D R I V E R
This salad fits right into your weekday lineup with minimal effort and maximum flavor.
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R e h t o R u o y . e s e E h C . R E H T O T N a c I f i n g si snack le grain o h d w of-a-kin s, 100% u e n io o ic l r A de s you dar. rstand e d n u h ched t it w tha ip nsh relatio
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DINNER
TONIGHT
LETO’SOK ! C $11.14 for FOUR SERVINGS
spiced and seared flank steak with carrot mash and snap peas
Here, we update the usual peas and carrots with a fresher take. 2 cups water 2 cups finely chopped carrot 2 Tbsp. unsalted butter 1 Tbsp. light sour cream 3⁄ 4 tsp. salt, divided 1 tsp. garlic powder 1 tsp. paprika 3⁄ 4 tsp. black pepper, divided 1 lb. flank steak 1 Tbsp. olive oil, divided 1 (12-oz.) pkg. frozen steam-in-bag sugar snap peas 1 Tbsp. unseasoned rice vinegar KIDS CAN HELP
$12 OR LESS. 30 MIN. OR LESS. Download the full curriculum in English or Spanish at cookinglight.com/ letscook.
1
Bring 2 cups water and carrots to a boil in a medium saucepan over medium-high. Cover and cook 15 minutes or until tender; drain. Place carrots in a bowl with butter, sour cream, and 1⁄4 teaspoon salt; mash with a fork until almost smooth.
40 C O O K I N G L I G H T A P R I L 2 0 1 7
2
Combine remaining 1⁄2 teaspoon salt, garlic powder, paprika, and 1⁄2 teaspoon pepper in a small bowl; rub over steak. Heat 1 1⁄2 teaspoons oil in a large nonstick skillet over medium-high. Add steak to pan; cook 5 minutes on each side. Let stand 5 minutes. Cut across the grain into slices.
3
Cook snap peas according to package directions. Add remaining 1 1⁄2 teaspoons oil and snap peas to pan; cook 3 minutes or until lightly browned, stirring frequently. Stir in remaining 1⁄4 teaspoon pepper and vinegar. Serve snap peas with carrot mash and steak.
SERVES 4 (serving size: 3 oz. steak, 1 3 about ⁄3 cup carrot mixture, and ⁄4 cup peas) CALORIES 333; FAT 16.1g (sat 6.8g, mono 6.3g, poly 1g); PROTEIN 28g; CARB 18g; FIBER 6g; SUGARS 9g (est. added sugars 0g); CHOL 87mg; IRON 4mg; SODIUM 588mg; CALC 116mg
—Recipe by Julia Levy
P H O T O G R A P H Y: H E C T O R M A N U E L S A N C H E Z ; F O O D S T Y L I N G : K AT E LY N H A R D W I C K ; P R O P S T Y L I N G : T H O M D R I V E R
Active: 20 min. Total: 23 min.
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One serving of fruit in every pouch No artificial colors, flavors or preservatives No added sugar Totally kid approved
Each pouch provides 1/2 cup fruit juice which is one serving of fruit according to the U.S. Dietary Guidelines. Capri Sun® and the Capri-Sun pouch are registered trademarks of the Deutsche Sisi-Werke Betriebs GmbH
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A SNEAK PEEK OF RECIPES YOU'LL GET:
MANGO-AVOCADO SMOOTHIE TUNA-QUINOA TOSS HUMMUS AND WALNUT SNACK EASY HERBED PORK TENDERLOIN
DINNER
weekend
P H O T O G R A P H Y: H E C T O R M A N U E L S A N C H E Z ; F O O D S T Y L I N G : K AT E LY N H A R D W I C K ; P R O P S T Y L I N G : T H O M D R I V E R
warrior
TONIGHTD
HEAG A T E G OKIN CO
COOK ONCE, EAT 3X
This big batch of spinach-basil pesto stays vibrant for days. Stir it into pasta, spread it onto chicken, or dollop it over soup.
1
Spinach Pesto Pasta with Shrimp Recipe p. 46
A P R I L 2 0 1 7 C O O K I N G L I G H T 45
DINNER
TONIGHT
1PASTA SPINACH PESTO WITH SHRIMP Active: 45 min. Total: 50 min.
Pesto tends to go army-green if made ahead. We blanch the spinach and basil to preserve color without diluting flavor. Fresh tomato adds moisture and a mild acidity to the sauce. Pesto: 2 cups packed fresh baby spinach 1 cup packed fresh basil leaves 1⁄ 2 cup loosely packed fresh flat-leaf parsley 1⁄ 2 cup seeded chopped plum tomato 6 Tbsp. chopped toasted walnuts 2 tsp. fresh lemon juice 1⁄ 2 tsp. kosher salt 1⁄ 2 tsp. black pepper 1 1⁄2 oz. Parmesan cheese, grated (about 1⁄3 cup) 1 garlic clove, chopped 2 Tbsp. extra-virgin olive oil Pasta: 8 oz. uncooked wholewheat penne pasta 1 lb. fresh asparagus, cut into 2-in. pieces 1 Tbsp. olive oil 1 Tbsp. unsalted butter 1 lb. large fresh shrimp, peeled and deveined 1⁄ 4 tsp. ground red pepper 1⁄ 4 tsp. black pepper 1⁄ 2 cup halved multicolored grape tomatoes 1⁄ 4 tsp. kosher salt 1. To prepare pesto, bring
a large saucepan filled with water to a boil. Add spinach and basil; cook 20 seconds. Remove spinach
C O O K O N C E , E AT 3 X
mixture to a bowl filled with ice water (reserve water in pan); let stand 30 seconds. Drain and pat dry with paper towels. 2. Place parsley and next 7 ingredients (through garlic) in food processor; process until finely chopped. Add spinach mixture and 2 tablespoons oil; process to combine. Place 34⁄ cup pesto in a small bowl; place plastic wrap directly on pesto. Reserve for Recipes 2 and 3. 3. To prepare pasta, return water in pan to a boil. Add pasta; cook according to package directions, adding asparagus during last 5 minutes of cooking. Drain in a colander over a bowl, reserving 34⁄ cup cooking liquid. 4. Heat 1 tablespoon oil and butter in a large skillet over medium-high until butter melts. Sprinkle shrimp with red pepper and 14⁄ teaspoon black pepper. Add shrimp to pan; cook 1 to 2 minutes on each side or until done. Remove shrimp from pan. 5. Add pasta mixture and reserved 34⁄ cup cooking liquid to pan; cook 1 minute. Stir in remaining 6 tablespoons pesto, shrimp, grape tomatoes, and 14⁄ teaspoon salt. Divide pasta mixture evenly among 4 bowls. SERVES 4 (serving size: 1 3⁄4 cups) CALORIES 409; FAT 15.5g (sat 3.6g, mono 5.6g, poly 4.4g); PROTEIN 27g; CARB 50g; FIBER 9g; SUGARS 3g (est. added sugars 0g); CHOL 154mg; IRON 5mg; SODIUM 443mg; CALC 163mg
46 C O O K I N G L I G H T A P R I L 2 0 1 7
2
PESTO CHICKEN WITH BLISTERED TOMATOES Active: 30 min. Total: 30 min.
Here, pesto acts as a binder, helping the crispy panko topping stick to the chicken. Serve with green beans tossed with lemon rind. Garnish with any extra basil you have on hand. 2 1⁄2 Tbsp. olive oil, divided 4 (6-oz.) skinless, boneless chicken breasts, pounded to 1-in. thickness 1⁄ 2 tsp. kosher salt, divided 1⁄ 2 tsp. black pepper, divided 1⁄ 4 cup whole-wheat panko (Japanese breadcrumbs) 2 Tbsp. grated Parmesan cheese 1 Tbsp. unsalted butter, melted 6 Tbsp. spinach pesto (from Recipe 1) 3 cups multicolored cherry tomatoes 1 garlic clove, thinly sliced 1 tsp. red wine vinegar 1. Preheat broiler to high. 2. Heat 1 tablespoon oil in
a large ovenproof skillet
over medium-high. Sprinkle chicken with 1⁄ 1 4 teaspoon salt and 4⁄ teaspoon pepper. Add chicken to pan; cook 5 minutes on each side. Remove pan from heat. 3. Combine panko, cheese, and butter in a bowl. Spread pesto evenly over chicken in pan; top with panko mixture, pressing to adhere. Place pan in oven; broil 2 minutes or until browned. 4. Heat remaining 11⁄2 tablespoons oil in a skillet over medium-high. Add tomatoes; cook 6 minutes or until softened. Add garlic; cook 30 seconds, stirring constantly. Stir in remaining 14⁄ teaspoon salt, remaining 14⁄ teaspoon pepper, and vinegar. Serve with chicken. SERVES 4 (serving size: 1 chicken breast 1 and about ⁄2 cup tomato mixture) CALORIES 419; FAT 22.7g (sat 5.5g, mono 10.6g, poly 4g); PROTEIN 43g; CARB 11g; FIBER 3g; SUGARS 4g (est. added sugars 0g); CHOL 137mg; IRON 2mg; SODIUM 525mg; CALC 95mg
Meet-cute BETTER. alfrescoallnatural.com.
at least 50% less fat than comparable pork and beef products
DINNER
TONIGHT Stick with the real meat your cat loves.
C O O K O N C E , E AT 3 X
3 VEGETABLE SOUP AU PISTOU Active: 30 min. Total: 45 min.
A traditional French pistou is a nut-free pesto, but the spinach pesto (or any refrigerated brand) is delicious here. Don’t rinse the canned beans after draining; any remaining starches will help bring the soup together. 2 1 1⁄2 1 1 1⁄ 1 2 5 1 2 2 1
bacon slices, chopped cups chopped yellow onion cup chopped celery cup chopped carrots tsp. minced garlic cups unsalted chicken stock (such as Swanson) Tbsp. chopped fresh thyme tsp. chopped fresh sage cups chopped zucchini cup chopped haricots verts (French green beans)
Give your cat the tasty treat made with high quality meat.
SHEBA® Meaty Tender Sticks What Cats Want™ . sheba.com
®/™ Trademarks © Mars, Incorporated 2017.
48 C O O K I N G L I G H T A P R I L 2 0 1 7
1 (15.5-oz.) can unsalted cannellini beans, drained 1 Tbsp. fresh lemon juice 1⁄ 2 tsp. black pepper 1⁄ 4 tsp. kosher salt 6 Tbsp. spinach pesto (from Recipe 1) 1. Cook bacon in a large saucepan
over medium-high 4 minutes or until crisp. Add onion, celery, carrots, and garlic; cook 7 minutes, stirring occasionally. Add stock, thyme, and sage; bring to a boil. Cook 10 minutes or until reduced to about 5 cups. 2. Reduce heat to medium-low. Add zucchini, haricots verts, and cannellini beans; cook 5 minutes. Stir in juice, pepper, and salt. Divide soup among 4 bowls; top each serving with about 11⁄2 tablespoons spinach pesto. SERVES 4 (serving size: about 2 cups) CALORIES 296; FAT 12.7g (sat 3.1g, mono 4.8g, poly 3.2g); PROTEIN 16g; CARB 32g; FIBER 9g; SUGARS 9g (est. added sugars 0g); CHOL 12mg; IRON 3mg; SODIUM 612mg; CALC 146mg
—Recipes by Deb Wise
®/™ Trademarks © Mars, Incorporated 2016. US Patents Pending.
Love means never having to say “leftovers.”
Two single servings. One happy cat. Zero leftovers.
SHEBA® PERFECT PORTIONS™ WHAT CATS WANT.™ sheba.com
DINNER
TONIGHT
FREEZE IT
Portable Chicken Potpies Both family- and freezer-friendly, these hand pies deliver a hearty meal to go. HOW-TO FREEZE Freeze on a baking sheet for 12 hours or until solid. Transfer to a ziplock plastic freezer bag; freeze up to 6 months.
THAW Not necessary! Bake straight from frozen.
BAKE
CHICKEN-ANDVEGETABLE HAND PIES Active: 35 min. Total: 1 hr. 20 min.
Enjoy portable potpie with extra veggies and hearty whole grains. 14 oz. white whole-wheat flour (about 31⁄2 cups) plus 2 Tbsp., divided 1 Tbsp. kosher salt, divided 1 tsp. baking powder 10 Tbsp. ice-cold water 2⁄ 3 cup plus 2 Tbsp. extravirgin olive oil, divided 1 1⁄2 lb. ground chicken 4 oz. haricots verts (French green beans), cut into 1⁄ 4-in. pieces (about 1 cup) 3⁄ 4 cup finely chopped carrot 1 Tbsp. chopped fresh thyme 1 Tbsp. minced garlic 1⁄ 2 cup fresh or frozen green peas, thawed 1 1⁄2 cups unsalted chicken stock (such as Swanson) 1 Tbsp. chopped fresh flat-leaf parsley, plus more for garnish 50 C O O K I N G L I G H T A P R I L 2 0 1 7
3⁄ 4
tsp. freshly ground black pepper 1 large egg, beaten 1 tsp. water Cooking spray
1. Place 31 ⁄2 cups flour, 11 ⁄2
teaspoons salt, and baking powder in a food processor; pulse until combined. Stir together 10 tablespoons ice-cold water and 2 ⁄3 cup oil. With processor running, slowly pour water-and-oil mixture through food chute, processing until dough is crumbly. Turn dough out onto a lightly floured surface. Knead 1 minute. Press into a 5-inch disk; wrap in plastic wrap, and chill 30 minutes. 2. Preheat oven to 400°F. Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Add chicken; cook, stirring often, until no longer pink, about
5 minutes. Place chicken and pan drippings in a bowl. 3. Without wiping pan, heat remaining 1 tablespoon oil over medium-high; add haricots verts, carrot, thyme, and garlic; cover, and cook, stirring occasionally, for 5 minutes or until tender. Add chicken and drippings back to pan; stir in peas. Sprinkle with remaining 2 tablespoons flour; stir to coat. Add chicken stock and bring to a boil; cook for 3 to 4 minutes or until thickened. Fold in parsley, pepper, and remaining 11 ⁄2 teaspoons salt. 4. Whisk together egg and 1 teaspoon water in a small bowl. Remove dough from refrigerator; let stand 5 minutes. Divide dough into 12 equal portions (about 2 ounces each), shaping each into a ball. Roll each ball into a 6-inch circle on a
lightly floured surface. Spoon 1⁄ 3 cup chicken mixture onto center of each circle. Brush edges of dough circles with egg wash; fold dough over filling to form half-moons. Press edges together to seal. Brush remaining egg mixture over tops of pies and score tops to vent, or follow freezing instructions. Line a baking sheet with parchment paper; lightly coat paper with cooking spray. Place pies on prepared pan. 5. Bake at 400°F for 22 to 25 minutes or until crust is lightly browned. Top with additional parsley, if desired. SERVES 12 (serving size: 1 pie) CALORIES 347; FAT 20.2g (sat 3.5g, mono 12.7g, poly 3.0g); PROTEIN 17g; CARB 24g; FIBER 4g; SUGARS 1g (est. added sugars 0g); CHOL 57mg; IRON 2mg; SODIUM 628mg; CALC 42mg
—Recipe by Julia Levy
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K A R E N R A N K I N ; P R O P S T Y L I N G : L I N D S E Y L O W E R
Place frozen pies on a parchment paper–lined baking sheet. Brush with egg wash; score. Bake at 450°F for 32 minutes.
CONTRAVE IS THE #1 PRESCRIBED WEIGHT-LOSS BRAND
Struggling to lose weight? CONTRAVE is believed to work on two areas of your brain to reduce hunger and help control cravings. The exact neurochemical effects of CONTRAVE leading to weight loss are not fully understood.
Across three studies, patients who were overweight or struggling with obesity lost approximately 2-4x more weight over one year by adding CONTRAVE than with diet and exercise alone. Nearly half of patients taking CONTRAVE lost 5% or more body weight and kept it off (vs 23% of patients taking placebo). Individual results may vary. Ask your doctor about CONTRAVE® CONTRAVE (naltrexone HCI/bupropion HCI) is a prescription weight-loss medicine that may help adults with obesity (BMI greater than or equal to 30 kg/m2), or are overweight (BMI greater than or equal to 27 kg/m2) with at least one weight-related medical condition, lose weight and keep the weight off. CONTRAVE should be used along with diet and exercise. Important Safety Information One of the ingredients in CONTRAVE, bupropion, may increase the risk of suicidal thinking in children, adolescents, and young adults. CONTRAVE patients should be monitored for suicidal thoughts and behaviors. In patients taking bupropion for smoking cessation, serious neuropsychiatric events have been reported. CONTRAVE is not approved for children under 18. Stop taking CONTRAVE and call your healthcare provider right away if you experience thoughts about suicide or dying; depression, or anxiety; panic attacks; trouble sleeping; irritability; aggression; mania; or other unusual changes in behavior or mood. Do not take CONTRAVE if you: have uncontrolled hypertension; have or have had seizures or an eating disorder; use other medicines that contain bupropion; are dependent on opioid pain medicines, use
medicines to help stop taking opioids, or are in opiate withdrawal; drink a lot of alcohol and abruptly stop drinking, or take sedatives, benzodiazepines, or anti-seizure medicines and you abruptly stop using them; or are taking monoamine oxidase inhibitors (MAOIs). Do not start CONTRAVE until you have stopped taking your MAOI for at least 14 days. Do not take CONTRAVE if you are allergic to any of the ingredients in CONTRAVE. Do not take CONTRAVE if you are pregnant or planning to become pregnant or are breastfeeding. Before you start taking CONTRAVE, tell your healthcare provider about all of the above and any other current or past health conditions. Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements. Do not take any other medicines while you are taking CONTRAVE unless your healthcare provider says it is okay. If you have a seizure while taking CONTRAVE, stop taking CONTRAVE and call your healthcare provider right away. Additional serious side effects may include: opioid overdose or sudden opioid withdrawal; severe allergic reactions; increases in blood pressure or heart rate; liver damage or hepatitis; manic episodes; visual problems (glaucoma); and increased risk of low blood sugar
(hypoglycemia) in people with type 2 diabetes mellitus who take certain medicines to treat their diabetes. The most common side effects of CONTRAVE include nausea, constipation, headache, vomiting, dizziness, trouble sleeping, dry mouth, and diarrhea. These are not all the possible side effects of CONTRAVE. Please refer to the Summary of Information about CONTRAVE on the following page or talk to your doctor. You are encouraged to report negative side effects of drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088.
Contrave.com
CONTRAVE® is a registered trademark of Orexigen Therapeutics, Inc. © 2016 Orexigen Therapeutics, Inc. CON-0243 12/2016
Summary of Information about CONTRAVE ® (naltrexone HCl/bupropion HCl) Extended-Release Tablets What is the most important information I should know about CONTRAVE? CONTRAVE can cause serious side effects, including: • Suicidal thoughts or actions. CONTRAVE contains bupropion, which has caused some people to have suicidal thoughts or actions, or unusual changes in behavior, especially within the first few months of treatment. Stop taking CONTRAVE and call a healthcare provider right away if you, or your family member, have any of the following symptoms, especially if they are new, worse, or worry you: • thoughts about suicide or dying, or attempts to commit suicide • acting aggressive, being angry, or getting violent • new or worse depression • acting on dangerous impulses • new or worse anxiety or irritability • an extreme increase in activity and talking (mania) • feeling very agitated or restless • panic attacks • other unusual changes in behavior or mood • trouble sleeping (insomnia) While taking CONTRAVE, you or your family members should pay close attention to any changes, especially sudden changes, in mood, behaviors, thoughts, or feelings. What is CONTRAVE? CONTRAVE is a prescription medicine for adults 18 or older that contains 2 medicines (naltrexone and bupropion) that may help some obese or overweight adults who also have weight-related medical problems lose weight and keep the weight off. CONTRAVE should be used with a reduced calorie diet and increased physical activity. Limitations of Use • It is not known if CONTRAVE changes your risk of heart problems, stroke, or death due to heart problems or stroke. • It is not known if CONTRAVE is safe or effective when taken with other prescription, over-the-counter, or herbal weight loss products. Who should not take CONTRAVE? Do not take CONTRAVE if you: have uncontrolled hypertension; have or have had seizures; use other medicines that contain bupropion such as WELLBUTRIN, WELLBUTRIN SR, WELLBUTRIN XL, and APLENZIN; have or have had an eating disorder; are dependent on opioid pain medicines, use medicines to help stop taking opioids, or are in opiate withdrawal; drink a lot of alcohol and abruptly stop drinking, or use sedatives, benzodiazepines, or anti-seizure medicines and you stop using them all of a sudden; are taking monoamine oxidase inhibitors (MAOIs); are allergic to naltrexone or bupropion or any of the ingredients in CONTRAVE; or are pregnant or planning to become pregnant. Do not start CONTRAVE until you have stopped taking your MAOI for at least 14 days. What should I tell my healthcare provider before starting treatment with CONTRAVE? Before you take CONTRAVE, tell your healthcare provider about all of your medical conditions, including if you: have or have had depression or other mental illnesses; have attempted suicide; have or have had seizures or a head injury; have had a tumor or infection of your brain or spine; have had a problem with low blood sugar or low levels of sodium in your blood; have or have had a heart attack, heart problems, or stroke; have or have had liver or kidney problems; are diabetic taking insulin or other medicines to control your blood sugar; have or have had an eating disorder; abuse prescription medicines or street drugs; are over the age of 65; or are breastfeeding or plan to breastfeed. CONTRAVE can pass into your breast milk and may harm your baby. You and your healthcare provider should decide if you should take CONTRAVE or breastfeed. You should not do both. Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements. Do not take any other medicines while you are taking CONTRAVE unless your healthcare provider has said it is okay to take them. CONTRAVE may affect the way other medicines work and other medicines may affect the way CONTRAVE works, causing side effects. How should I take CONTRAVE? Take CONTRAVE exactly as your healthcare provider tells you to. Swallow CONTRAVE tablets whole. Do not cut, chew, or crush CONTRAVE tablets.
What should I avoid while taking CONTRAVE? Do not drink a lot of alcohol while taking CONTRAVE. If you drink a lot of alcohol, talk with your healthcare provider before suddenly stopping. If you suddenly stop drinking alcohol, you may increase your risk of seizure. What are the possible side effects of CONTRAVE? CONTRAVE may cause serious side effects, including: • See “What is the most important information I should know about CONTRAVE?” • Seizures. There is a risk of having a seizure when you take CONTRAVE. The risk of seizure is higher in people who: take higher doses of CONTRAVE; have certain medical conditions; or take CONTRAVE with certain other medicines. If you have a seizure while taking CONTRAVE, stop taking CONTRAVE and call your healthcare provider right away. You should not take CONTRAVE again if you have a seizure. • Risk of opioid overdose. One of the ingredients in CONTRAVE (naltrexone) can increase your chance of having an opioid overdose if you take opioid medicines while taking CONTRAVE. You or someone close to you should get emergency medical help right away if you: have trouble breathing or become very drowsy with slowed, shallow breathing; or feel faint, very dizzy, confused, or have unusual symptoms. • Sudden opioid withdrawal. People who take CONTRAVE must not use any type of opioid for at least 7 to 10 days before starting CONTRAVE. Sudden opioid withdrawal can be severe, and you may need to go to the hospital. Tell your healthcare provider you are taking CONTRAVE before undergoing a medical procedure or surgery. • Severe allergic reactions. Some people have had a severe allergic reaction to bupropion, one of the ingredients in CONTRAVE. Stop taking CONTRAVE and call your healthcare provider or go to the nearest hospital emergency room right away if you have any of the following signs and symptoms of an allergic reaction: – rash, itching, hives, or fever – painful sores in your mouth or around your eyes – swelling of your lips or tongue – swollen lymph glands – chest pain or trouble breathing • Increases in blood pressure or heart rate. Some people may get high blood pressure or have a higher heart rate when taking CONTRAVE. Your healthcare provider should check your blood pressure and heart rate before you start taking and while you take CONTRAVE. • Liver damage or hepatitis. One of the ingredients in CONTRAVE (naltrexone) can cause liver damage or hepatitis. Stop taking CONTRAVE and tell your healthcare provider if you have any of the following symptoms of liver problems: – stomach area pain lasting more than a few days – dark urine – yellowing of the whites of your eyes – tiredness • Manic episodes. One of the ingredients in CONTRAVE (bupropion) can cause some people who were manic or depressed in the past to become manic or depressed again. • Visual problems (angle-closure glaucoma). Signs and symptoms of angle-closure glaucoma may include eye pain, changes in vision, and/or swelling or redness in or around the eye. • Increased risk of low blood sugar (hypoglycemia) in people with type 2 diabetes mellitus who also take medicines such as insulin or sulfonylureas to treat their diabetes. Weight loss can cause low blood sugar in people with type 2 diabetes mellitus who also take medicines used to treat type 2 diabetes mellitus. You should check your blood sugar before you start taking CONTRAVE and while you take CONTRAVE. What are common side effects? The most common side effects of CONTRAVE include nausea, constipation, headache, vomiting, dizziness, trouble sleeping, dry mouth, and diarrhea. Tell your healthcare provider about any side effect that bothers you or does not go away. These are not all the possible side effects of CONTRAVE. This information is not comprehensive. If you would like more information, talk to your doctor and/or go to www.contrave.com for full Product Information. You may report side effects to the FDA at 1-800-FDA-1088. Keep CONTRAVE and all medicines out of the reach of children. This brief summary is based on Contrave Prescribing Information LBL-00022, September 2016. CONTRAVE® is a registered trademark of Orexigen Therapeutics, Inc. © 2016 Orexigen Therapeutics, Inc. CON-0247 12/2016
A DV E RT I S E M EN T
PHOTO CREDIT: GAMEFACE MEDIA
PHOTO CREDIT: GAMEFACE MEDIA
RUN. EAT. DRINK. @ FIT FOODIE MAY 20 // AUSTIN, TX (ROUND ROCK) JUNE 3 // FAIRFAX, VA
Eat your way to the finish line and celebrate at the post-race John Hancock Vitality Village Food and Fitness Festival. Registration includes:
· Race registration and bib · Bites at each mile · Finisher’s medal · John Hancock Vitality Village Food and Fitness Festival · Delicious tasting stations · Finish line celebration drinks · Goody bag with gifts from top health and wellness brands · Meet John Hancock elite athletes · Cash reward for top finishers · Donation to Official Fit Foodie Charity Partner
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D
A
DINNER IN AMERICA
Kid-Friendly Sweet-and-Sour Chicken The slow cooker makes this family favorite so easy. Make it ahead for busy weeknights.
SWEET-AND-SOUR CHICKEN BOWL Active: 20 min. Total: 3 hr. 20 min.
2 1⁄2 1⁄ 4 1 2 1⁄ 4 1⁄ 4 2 2 2 3⁄ 4 1⁄ 2 2
lb. bone-in chicken thighs, skinned cup cornstarch Tbsp. canola oil green onions cup unsalted ketchup cup honey Tbsp. reduced-sodium soy sauce tsp. grated fresh ginger tsp. minced garlic (about 2 cloves) tsp. kosher salt cup plus 1 Tbsp. rice vinegar, divided (8.8-oz.) pouches precooked whole-grain brown rice (such as Uncle Ben’s Ready Rice) 3 cups packaged cabbageand-carrot coleslaw 3⁄ 4 cup thinly sliced radishes 1 Tbsp. toasted sesame oil
1. Place chicken thighs in a large ziplock plastic freezer bag; sprinkle with cornstarch, and seal. Shake bag until chicken is evenly coated. Remove chicken; shake off excess cornstarch. 2. Heat canola oil in a large nonstick skillet over medium-high. Add chicken, and cook 3 minutes on
each side or until browned. Place in a 5- to 6-quart slow cooker. 3. Thinly slice green parts of green onions; set aside. Finely chop white parts of green onions; stir together with ketchup, honey, soy sauce, ginger, garlic, salt, and 1 ⁄2 cup vinegar in a medium bowl. Pour sauce over chicken in slow cooker. Cover and cook on HIGH for 3 hours, or on LOW for 7 hours and 30 minutes, until chicken is tender and cooked through. Remove chicken from slow cooker; cool slightly. Carefully remove bones from each thigh; discard bones.
4. Heat rice according to package directions. Stir together coleslaw, radishes, sesame oil, and remaining 1 tablespoon vinegar. 5. Divide cooked rice evenly among 6 bowls. Top evenly with coleslaw mixture and chicken. Drizzle with sauce from slow cooker; sprinkle with green onion slices. SERVES 6 (serving size: about 1 1⁄2 chicken thighs, cup coleslaw mixture, and 3 Tbsp. sauce) CALORIES 479; FAT 14.3g (sat 2.6g, mono 6.5g, poly 4.1g); PROTEIN 41g; CARB 47g; FIBER 3g; SUGARS 16g (est. added sugars 14g); CHOL 178mg; IRON 3mg; SODIUM 636mg; CALC 38mg 1⁄ 1 2 cup rice, ⁄2
—Recipe by Julia Levy
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K A R E N R A N K I N ; P R O P S T Y L I N G : L I N D S E Y L O W E R
If ketchup goes with every chicken dinner in your family, try these saucy, sweet, and tangy chicken thighs instead. The meat becomes incredibly tender in the slow cooker so you can easily slip out the bones and cut the chicken into bite-size pieces for kids.
100 calories* of endless possibilities.
per roll Facebook.com/SandwichThins WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watcher International, Inc. Trademarks are used with permission by Bimbo Bakeries USA. © Bimbo Bakeries USA, Inc. All Rights Reserved.
*per roll
METABOLISM MYTHS & TRUTHS
nutrition
made easy
The Truth About Metabolism Can food really dictate how efficiently you burn? BY CAROLYN WILLIAMS, PHD, RD
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L N G : T O R I E C O X ; P R O P S T Y L I N G : C L A I R E S P O L L E N
E
ver find yourself clicking on an article touting 10 foods that are “guaranteed” to boost your metabolism? It’s hard to resist—the idea of eating your way thin sounds too good to be true. And that’s just the thing. The truth is, the link between what you eat and how efficiently your body burns calories isn’t necessarily all that direct, nor is it nearly as substantial as you might like to think. A love of good food (even healthy, fresh, whole food) has to be balanced in all aspects— the amount of calories you take in, the amount of energy you burn, and other lifestyle factors. You’ll no doubt see lots of foods and techniques that claim to speed up metabolism, but do any of them work, and are they safe? Read on for the latest news about metabolism, and take a crash course in how it works on the next page. A P R I L 2 0 1 7 C O O K I N G L I G H T 57
METABOLISM MYTHS & TRUTHS
Foods That Keep Metabolism Burning at Max Efficiency TIME FOR A REALITY CHECK. It may be a stretch to say that the following five foods “boost” metabolism, but they are key players in helping to keep your metabolism running smoothly.
2
COLD WATER THE CLAIM
Drinking plenty of water speeds up metabolism, and the colder the water, the greater the boost.
1
METABOLISM EFFECT
Research suggests that those who consume 8 to 12 glasses of water each day burn more calories than those who consume 4. Research also suggests an extra 4 to 7 calories are burned for every cup of cold water consumed.
OMEGA-3 – RICH FISH
THE CLAIM
Eating fish such as salmon, mackerel, and tuna increases RMR (see “What Makes Up Metabolism,” below) and fat loss thanks to two omega3 fatty acids (DHA and EPA) that play a role in regulating metabolism. METABOLISM EFFECT
THE VERDICT
A 2015 study suggests taking omega-3–rich fish oil increases RMR by 14% and calories burned during exercise by 10%. Other studies don’t show a change in RMR, but do suggest a decrease in fat mass when fish or fish oil is consumed regularly. That fat decrease may be partly thanks to the anti-inflammatory effects of DHA and EPA.
You likely won’t see a huge boost from adding fish to your diet, unless it’s in combination with smart food choices and activity. However, eating fish like salmon twice a week is already encouraged by the American Heart Association to reduce heart disease risk, so if it also helps metabolism, why not?
WHAT MAKES UP METABOLISM
To understand how food affects metabolism, you need to understand how it works. Metabolic rate refers to the number of calories burned by the body daily, also called total energy expenditure (TEE). While we have 100% control over calories eaten, we only have influence over 30 to 50% of calories the body burns. Here are the key components.
58 C O O K I N G L I G H T A P R I L 2 0 1 7
THE VERDICT
Stay hydrated by drinking at least 64 ounces daily to maintain metabolic processes and possibly burn extra calories. Can’t tolerate cold? Room-temp water still provides some effect.
RMR (Resting Metabolic Rate)
PA (Physical Activity)
TEF (Thermic Effect of Food)
Daily energy needs required to keep the body running. This is the largest component, and one that we have little, if any, control over.
Includes all activities, not just exercise, that require muscle movement. We have the most control over this component.
Energy needed to break down and use nutrients eaten. Carbohydrate burns 5-10% of calories eaten, fat 0-5%, and protein 20-30%.
TEE = RMR (50-65%) + PA (30-50%) + TEF (10%)
METABOLISM MYTHS & TRUTHS
3
SPICY FOODS
METABOLISM MYTHS
4
Eating at night slows metabolism.
THE CLAIM
THE CLAIM
Eating spicy foods increases calories burned by triggering an increase in body temperature.
Because caffeine is a stimulant, it causes a short-term increase in RMR; therefore, regular caffeine intake must boost metabolism.
METABOLISM EFFECT
Capsaicin is the compound in chile peppers that gives them their heat. Numerous studies suggest that capsaicin raises metabolism, and a 2011 study found that taking in 1g of cayenne pepper (between 1⁄ 1 8 and ⁄4 teaspoon) increased the calories burned following the meal. However, the increase was only around 10 calories. THE VERDICT
It definitely doesn’t hurt to add spice or chiles to dishes, but those who don’t like spicy foods aren’t hurting their metabolism by skipping it. There are plenty of other ways to burn an extra 10 calories.
Research suggests that people who eat most of their calories at night are at higher risk for obesity and metabolic issues. Some speculate that metabolic breakdown changes at night, but others point to the notion that night eating is associated with highcalorie foods, larger portions, and less satiety. If you do eat late, the key is to choose healthy options.
COFFEE
METABOLISM EFFECT
THE VERDICT
The body burns 3 to 4% more calories for the next 2½ to 3 hours after taking in 100mg of caffeine (equivalent to 1 cup of coffee). This sounds good, but when calculated amounts to only 5 to 10 extra calories. Drinking coffee every few hours during the day increases this total, but often leads to irritability, insomnia, and GI issues from too much caffeine.
If you enjoy a daily cup or two of coffee, metabolism will temporarily increase, but not at a level that leads to weight loss. Keep caffeine intake to 400mg or less to avoid side effects, and don’t negate caffeine’s small metabolism boost with more calories from a splash of cream or added sugars.
Eating six times per day boosts metabolism.
5
HIGH - PROTEIN DIETS
THE CLAIM
Protein burns more calories during digestion than carb and fat (see “What Makes Up Metabolism,” page 58), so eating a high-protein diet increases metabolism and makes weight maintenance easier.
THE NUMBERS
For a metabolism effect, aim for 30% of your calories to come from protein. That’s about 113g daily.
METABOLISM EFFECT
THE VERDICT
It’s clear that eating protein burns a higher percentage of calories, and studies suggest when the same number of calories are eaten, the individual eating the higher amount of protein burns more following the meal—about 30 to 60 extra calories per day. This increase in energy burned occurred when protein intake was increased dramatically, from 10-15% of calories to approximately 30%. That’s on the upper range of recommended guidelines: For someone consuming 1,500 calories per day, this means swapping about 300 of the usual carb and fat calories for protein.
You don’t have to go low-carb, but do look for ways to incorporate some protein at each meal and snack. Protein can come from animals or plants in the form of legumes, soy, and nuts. Another benefit of adding protein is that it increases satiety, which can go a long way toward controlling appetite and hunger.
Studies suggest there’s no significant change in energy expenditure over a 24-hour period when the same calories are broken into 1 to 3 meals or 5 to 7 meals. Determine what frequency works best for you and divide daily calories into at least 3 eating sessions to control hunger and regulate blood sugar. Breakfast is essential to getting your metabolism going.
A 2016 study found that eating breakfast had no significant effect on metabolism. Those who did eat breakfast burned more calories from activity in the first half of the day, but also ate more total calories—resulting in no significant calorie deficit. On the other hand, data show that breakfast eaters consume healthier diets in general and have better long-term success losing and maintaining weight.
A P R I L 2 0 1 7 C O O K I N G L I G H T 61
METABOLISM MYTHS & TRUTHS
Unproven Claims
1
FOR SOME FOODS TOUTING a metabolism benefit, the jury is still out. Either more research is needed or the research results are mixed.
2
GREEN TEA
THE CLAIM
Along with reducing the risk of heart disease, dementia, and cancer, green tea also speeds up metabolism. METABOLISM EFFECT
THE VERDICT
Results are mixed; some studies suggest a slight increase in metabolism, while others suggest no change in calories burned but an increase in fat tissue breakdown. While caffeine may play a small role, researchers cite catechin compounds in green tea for any metabolic improvements.
Sipping green tea likely isn’t going to be a “magic bullet” for weight loss, but it may help you burn a few more calories. And, even if it doesn’t, you’re still saving calories by choosing it over soda and possibly reducing risks for other conditions.
COCONUT OIL THE CLAIM
Swapping vegetable oils for coconut oil boosts metabolism thanks to more efficient fat burning. METABOLISM EFFECT
A few studies suggest switching to fats made of medium-chain triglycerides (MCTs) increases calories burned by 72 to 120 per day. THE VERDICT
We need more research on coconut oil. Though it is composed of similar fatty acids, it’s not equivalent to MCTs and may not have the same effect.
LIFESTYLE FACTORS Resistance Training
Starting in your late 20s, metabolism slows by 150 calories each decade due to muscle loss; a little loss is natural, but some is preventable by maintaining muscle mass. OUR ADVICE
Incorporate two to three days of resistance training using body weight, machines, or weights. Make sure to target each of the major muscle groups two times each week.
Cut Workout Time
Head to Bed
Research suggests short bursts of high-intensity exercises increase metabolism during and in the hours after a workout. It’s known as HIIT (highintensity interval training). OUR ADVICE
Not getting enough sleep triggers hormonal changes that affect metabolism and appetite up to 24 hours, including decreased RMR and increased appetite and insulin resistance. OUR ADVICE
Aim for three HIIT workouts a week with two or three days of more moderate activities. The American Council on Exercise (acefitness.org) offers free HIIT workouts for all levels.
Try for seven to nine hours of sleep nightly. Go to bed earlier, limit distractions like a TV or phone in the bedroom, and allow yourself to catch up on sleep when needed.
A P R I L 2 0 1 7 C O O K I N G L I G H T 63
RECIPE MAKEOVER
The Ultimate Fish Sandwich Makeover THE RESEARCH BEHIND the effects of certain foods on metabolism may be fishy, but the benefits of regular consumption of omega-3–rich fish is concrete. Here, we swap out the standard white fish in a fast-food fish-wich in favor of omega-3–charged salmon. A yogurt-blended aioli offers a jolt of spice to kick our metabolism into high gear.
THE BIG OMEGA SANDWICH Active: 20 min. Total: 50 min.
Broil the salmon for melt-in-yourmouth, buttery tenderness. 1 lb. (1-in.-thick) boneless, skin-on wild-caught salmon fillets 1⁄ 3 cup whole-wheat panko (Japanese breadcrumbs) 1 large egg, lightly beaten 1 1⁄2 Tbsp. chopped shallot 1 Tbsp. chopped drained capers 1 Tbsp. chopped fresh flat-leaf parsley 1 garlic clove, minced 2 tsp. chopped fresh dill 2 tsp. fresh lemon juice 1 tsp. smoked paprika 1⁄ 2 tsp. ground red pepper 1⁄ 4 cup canola mayonnaise, divided 3⁄ 8 tsp. kosher salt, divided 3 Tbsp. plain 2% reducedfat Greek yogurt 1 tsp. Sriracha chili sauce 1⁄ 2 tsp. white vinegar 2 tsp. olive oil 4 whole-wheat hamburger buns, toasted 8 thin red onion slices 1 cup firmly packed arugula
1. Preheat broiler with
oven rack 6 inches from heat. Place salmon, skin side down, on a foil-lined baking sheet. Broil 5 minutes. Set aside until cool enough to handle. 2. Place panko, egg, shallot, capers, parsley, garlic, dill, lemon juice, smoked paprika, red pepper, 2 tablespoons mayonnaise, and 14⁄ teaspoon salt in a large bowl. Mix to combine. 3. Remove and discard salmon skin; place salmon in a bowl, and mash with a fork.
64 C O O K I N G L I G H T A P R I L 2 0 1 7
Add to panko mixture. Using your hands, mix until well combined. Shape mixture into 4 (34⁄ -inch-thick) patties (5 ounces each). Place patties on a parchment paper–lined baking sheet. Cover and chill 30 minutes. 4. In a small bowl, combine yogurt, Sriracha, vinegar, remaining 2 tablespoons mayonnaise, and remaining 1⁄ 8 teaspoon salt. Set aside. 5. Heat oil in a large nonstick skillet over medium-high. Place salmon patties in skillet; reduce heat to medium, and cook 4 to
5 minutes per side or until browned. 6. Spread aioli evenly on cut sides of toasted buns. Top each bottom bun with 1 salmon patty. Top patties evenly with onion slices and arugula; cover with top halves of buns. SERVES 4 (serving size: 1 bun, 1 salmon patty, 1⁄4 cup arugula, 2 onion slices, and about 1 Tbsp. aioli) CALORIES 394; FAT 16.8g (sat 2.3g, mono 7.3g, poly 5.7g); PROTEIN 30g; CARB 30g; FIBER 4g; SUGARS 5g (est. added sugars 4g); CHOL 110mg; IRON 3mg; SODIUM 681mg; CALC 94mg
—Recipe by Jamie Vespa
OURS SAVES
500mg sodium and 12g fat, and it packs nearly double the protein of fast-food fish-wiches.
.
.
©2016 Hormel Foods, LLC
MakeT heNaturalChoice.com
J O I N H E A LT H FOR A TRANSFORMATIVE STAY AT BEAUTIFUL CA N YON RANCH WELLNESS RE SO RT IN LENOX, MASSACHUSETTS
KRISTIN MCGEE
Celebrity yoga and Pilates instructor, and author of the book Chair Yoga
TRACY ANDERSON
MARK LIPONIS, M.D.
Fitness pro, creator of the Tracy Anderson Method, and star of more than 170 DVDs
&DQ\RQ5DQFK&KLHI0HGLFDO2ȪFHU author, and expert in preventive and holistic health
CYNTHIA SASS, R.D.
Nutritionist and New York Times best-selling author
CONNECT ONE-ON-ONE WITH INSPIRING EXPERTS AND SPEAKERS FROM HEALTH AND CANYON RANCH.
CLARE McHUGH
Editor in Chief, Health
ROSHINI RAJAPAKSA, M.D.
Associate Professor at the NYU School of Medicine and cofounder of Tula Skincare
LAURA HITTLEMAN
Canyon Ranch Corporate Director of Beauty Services and licensed aesthetician
LESLIE YAZEL
Editor in Chief, Real Simple
JEFF ROSSMAN, PH.D,
Life Management Director at Canyon Ranch in Lenox and author of The Mind-Body-Mood Solution
MAY 5 – 7, 2017
CANYON RANCH WELLNESS RESORT IN LENOX, MASSACHUSETTS Space is limited. To reserve, call 800.742.9000 and mention group code Health Total Wellness. For weekend activity information and updates, please visit canyonranch.com/health-total-wellness-weekend-2017 and follow #healthtotalwellness.
CANYON RANCH: facebook.com/canyonranch | twitter.com/canyonranch | instagram.com/canyonranch | pinterest.com/canyonranch HEALTH: facebook.com/health | twitter.com/goodhealth | instagram.com/healthmagazine | pinterest.com/health | health.com
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healthyhabits
+ Beauty: Acne p. 68 + Health: Med Help p. 72
+ Health: Gut Check p. 74 + Diet: Lunch Is a Wrap p. 76
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Royal jelly—the nutrient-rich substance bees deliver to their queen—boosts skin’s radiance, and the broad-spectrum UV protection helps shield faces from sun damage. $18, burtsbees.com
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A P R I L 2 0 1 7 C O O K I N G L I G H T 67
BEAUTY
HABIT
Here’s the deal with this cookbook author’s beauty routine.
J
essica Seinfeld—yes, wife to Jerry—has learned a lot about pleasing picky palates in her 17 years married to the comedian and as mother to their three children. Her latest cookbook, Food Swings, is out this month and caters to all spectrums of dietary virtue and vice. “Most of the time I eat virtuously, but I absolutely don’t punish myself for eating my vices—I want to eat freely between the two sides,” she says. Here, she shares the beauty products that keep her in the virtuous column when it comes to looking her best.
1
2
3 2
AESOP DEODORANT
It’s aluminum-free and goes on as a spray. It has a vetiver scent, which I love—it’s very masculine and earthy. $35, aesop.com
ELIZABETH ARDEN
EIGHT HOUR CREAM INTENSIVE LIP REPAIR BALM I dot on a little bit of this
every night before bed to keep my lips feeling soft. $24, elizabetharden.com
3 1
CHARLOTTE TILBURY
MATTE REVOLUTION LIPSTICK IN AMAZING GRACE I like bright colors
when it comes to lipstick—this is a great one. $32, charlottetilbury.com
4
DR. BRONNER
ORGANIC VIRGIN COCONUT OIL It’s one of the
4
most versatile things I’ve come across: I use it to take off my eye makeup, in my hair, and as a moisturizer during winter. $12, drbronner.com
Food Swings: 125+ Recipes to Enjoy Your Life of Virtue and Vice is available April 25.
A SCRUB
Acne Aid Spots can strike at any age. Here’s help in four forms.
St. Ives Exfoliate & Nourish Coconut Oil Scrub Polish skin with softening grape-seed oil plus exfoliating coconut shell powder. ($7, stives.com)
68 C O O K I N G L I G H T A P R I L 2 0 1 7
A MASK
A SPOT TREATMENT
L’Oréal Paris Pure-Clay Refining Treatment Mask Take your pore-cleansing deeper with this weekly mask. ($13, lorealparis usa.com)
Differin Gel This acnefighting retinoid is now available OTC. It clears pores, prevents lesions, and improves texture. ($30 for 1.6 oz., differin.com)
A DEVICE Neutrogena Light Therapy Acne Mask This LED device treats bacteria and irritation in 10 minutes. ($35, neutrogena .com)
P H O T O G R A P H Y: C A I T L I N B E N S E L ; P R O P S T Y L I N G : T H O M D R I V E R . ( R O W ) L A U R E Y W . G L E N N . ( P O R T R A I T ) M A R K S E L I G E R . ( B O O K ) C O U R T E S Y B A L L A N T I N E B O O K S
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The
HEALTHY
HABIT
Spring-Clean Your Medicine Cabinet These four reminders will help make tackling this to-do a breeze. BY K A REN AS P
I
f the advent of spring has spurred you into cleaning mode, there’s one area of your house you may want to put on your list: your medicine cabinet. Everyone has an area where health-related stuff gets stashed, but it’s often neglected until you’re digging through expired medicines in the middle of the night. While your medicine cabinet doesn’t need to be overhauled as frequently as your fridge, it should be cleaned regularly (yearly is a good idea) so you know what you have on hand and so your supplies are fresh and safe for use.
TAKE A NEW VIEW OF EXPIRATION DATES
Companies are required to put expiration dates on medications mainly because they can’t guarantee the efficacy of that product after a certain time, though many expired medications are still effective, according to Hilary Hawkins, MD, family medicine practitioner with Orlando Health Physician Associates in Orlando, Fla. You’ll definitely want to toss expired liquid medications, which aren’t as shelf-stable
CHECK THAT YOU 2 HAVE THE BASICS
Taking stock of essentials is another good reason to do a cleaning, Hawkins says. Those necessities include acetaminophen and ibuprofen for fever and pain, Benadryl for allergic reactions, baby aspirin for heart attacks, triple antibiotic ointment for wounds, decongestant, cough syrup, antacid, bandages, cotton balls, and rubbing alcohol. If you have half-empty bottles of the same thing, combine them or consider placing small bottles of regularly used medications in places like your purse or travel bag.
72 C O O K I N G L I G H T A P R I L 2 0 1 7
as pills and tablets. It’s probably OK to use expired nonliquid medications as long as they’re not being used for life-threatening or emergency situations like seizures or anaphylactic shock (medications for these crucial situations do expire and should always be kept up-to-date). Regardless of expiration dates, liquids that look odd or cloudy or any medication with a weird odor should be pitched.
3
DISPOSE OF ITEMS PROPERLY Medications that are flushed could
make their way into the water supply. That’s why the Drug Enforcement Agency hosts the National Prescription Take-Back Day twice a year (the next one is scheduled for April 29). It takes all pills—liquids and needles excluded— and incinerates them. Many cities offer these services regularly, too, so check with fire stations and police precincts.
YOUR 4 MOVE MEDICINE CABINET
Most folks keep medications in the bathroom, which can be one of the worst spots in your home. “The warmth and moisture in bathrooms can cause medications to degrade faster,” Hawkins says. Ditto, by the way, if you’ve ordered medications through the mail and they’ve sat in a hot mailbox. Instead, place prescriptions and over-the-counter drugs in a cool, dry environment, like a kitchen cabinet away from a heat source or a bedroom or hallway closet away from the bathroom. If you suspect your prescriptions have been cooked by the heat or exposed to moisture, consider reordering. Not only do most medications not appreciate warm spots, some actually need to be refrigerated: Insulin, EpiPens, and even nutritional supplements such as fish oil and many probiotics should be kept cold.
I L L U S T R AT I O N : B E E J O H N S O N
1
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HEALTHY
HABIT
Gut Check Get the latest word on how exercise may help whip your microbiome into shape.
I
f you exercise regularly to keep your waistline trim, kudos to you. Emerging research suggests those workouts also do a world of good for what’s happening inside your belly. Physical activity may help shape up your gut microbiome—the complex colony of bacteria that can affect your health in a number of ways. “The research in this area is still quite young, though there have been some intriguing studies connecting the microbiome and exercise,” says Embriette Hyde, PhD, assistant project scientist and project manager of the American Gut Project at the University of San Diego School of Medicine. “Gut bacteria definitely impact your weight and that spare tire, there’s no question about it,” says physician Robin Miller, MD, coauthor of Healed: Health and Wellness for the 21st Century. Due to its emerging role in balancing bacteria, Miller often looks to lack of exercise as the cause of her patients’ digestive distress. HOW IT HELPS
Scientists are learning that exercise is one of many factors (including diet, antibiotic use, weight, and age) that shape your gut biome, so it’s tricky for them to determine the specific role physical activity plays. But it seems to help in a number of ways. “We see a significant correlation between gut microbiome diversity 74 C O O K I N G L I G H T A P R I L 2 0 1 7
BY A L ISON AS HTON
and how often you exercise,” says Hyde. Research on both human athletes and animals finds that the more you work out, the more diverse your microbiota, which is good for your overall health. “Think of a diverse microbiome as a well-rounded, well-trained army,” Hyde explains. Physical activity may help your gut bacteria simply by keeping you regular. “When you exercise, you’re rarely constipated,” says Miller. “So you’re always replenishing bacteria.” Exercise has also been shown to increase anti-inflammatory proteins, and in animal studies, it has increased bacteria that produce butyrate, which protects cells in the gut. (A high-fiber diet also boosts butyrate.) Plus, workouts have been shown to increase immunoglobulin A in the guts of mice. That’s a type of antibody that helps protect your respiratory tract.
It’s possible exercise can help your gut bacteria thrive despite a less-than-perfect diet. In a recent study from Rutgers University, mice were fed either a normal or high-fat diet and randomly assigned to exercise or sedentary groups. Regardless of diet, the mice that worked out multiplied their beneficial bacteria. Although Miller doesn’t want people to think working out is a free pass to load up on junk food, she says, “this makes me wonder if exercise can somehow override a bad diet.” TRAINING YOUR GUT
Because the research is still new, experts are reluctant to prescribe specific workouts to improve gut bacteria. Hyde says more welldesigned studies are needed to really understand how exercise vs. diet, sleep, and other factors affect your microbiota. “It’s possible that it isn’t just the exercise that affects
microbiome diversity in athletes, but also other health-promoting activities they engage in to perform at their best,” Hyde says. Although much of the human research on gut bacteria and exercise has been done with elite athletes, a small study from the European University of Madrid that’s recently been accepted by PLOS ONE (a peer-reviewed journal published by the Public Library of Science) is encouraging for the rest of us. Researchers divided 104 average people into either a sedentary group or one that exercised three to five hours a week. The exercisers—especially women—had a fourfold increase in bifidobacterium, a friendly, immunity-boosting bacteria. “You just have to move,” says Miller, “and any activity is better than no activity.”
GOOD NEWS ABOUT IBS
If you suffer from irritable bowel syndrome (IBS), exercising may be the last thing on your mind. But the latest research suggests workouts can help you, too. Swedish researchers found that IBS patients assigned to increase their exercise to about five hours a week of moderate workouts (such as walking and cycling) reported significantly fewer symptoms than did sedentary volunteers. Those who continued exercising had fewer symptoms in a follow-up study several years later. Part of that benefit may be due to improving microbiome diversity. Researchers also are investigating probiotic and prebiotic supplements as a treatment to balance the microbiome and reduce symptoms in patients with IBS.
I L L U S T R AT I O N : B E E J O H N S O N
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The
CL DIET
HABIT
10-Minute Veggie Wraps Here’s a superbly simple, plant-powered lunch you can lean on.
COMMUNITY MEMBER Lynn Nelson, 66
LOCATION SUCCESS STORY
L
30 pounds lost*
Spinach, Hummus, and Bell Pepper Wraps Recipe p. 77
Make this easy, portable, make-ahead lunch part of your personalized Cooking Light Diet meal plan. Get 20% off with code APRIL2017 at diet.cookinglight.com/apr17.
76 C O O K I N G L I G H T A P R I L 2 0 1 7
ynn Nelson discovered the Cooking Light Diet via happenstance at a Hudson News airport kiosk. Now, after losing 30 pounds, Lynn says receiving her weekly menus means “there is never a reason to be bored. There are so many options, and the recipes are great. That has really surprised me.” Because we know makeahead, portable lunches can be a challenge for busy folks like Lynn, we sent her the recipe for this fast and fresh veggie wrap. Between the ease of preparation and how well the wrap held up the next day, Lynn was sold. She has already added these tasty roll-ups to her weekday recipe routine. “The wrap was yummy,” Lynn says. “This recipe is now in my favorites, and it’s such an easy meal you can make ahead if you’re in a time crunch.” Check out the winning recipe at right.
*Cooking Light Diet members, on average, lose 1⁄2 pound a week.
P H O T O G R A P H Y: V I C T O R P R O TA S I O ; F O O D S T Y L I N G : M A R G A R E T M O N R O E D I C K E Y; P R O P S T Y L I N G : K AY E . C L A R K E . P O R T R A I T : C O U R T E S Y LY N N N E L S O N
Camano Island, WA
The
CL DIET
HABIT SPINACH, HUMMUS, AND BELL PEPPER WRAPS Active: 10 min. Total: 10 min.
Make this super-simple wrap the night before, wrap in parchment paper or plastic wrap, and store in the fridge—just grab it in the morning on your way out the door. Use Flatout Light whole-grain flatbreads to keep calories in check; you can find them at most supermarkets, usually in the bakery section. 2 (1.9-oz.) whole-grain flatbreads (such as Flatout Light) 1⁄ 2 cup roasted garlic hummus 1 small red bell pepper, thinly sliced 1 cup firmly packed baby spinach 1 oz. crumbled tomato-and-basil feta cheese (about 1⁄4 cup) 1. Spread each flatbread with 14⁄ cup
hummus, leaving a 1⁄2-inch border around the edge. 2. Divide the bell pepper evenly between the flatbreads; top each with 1 ⁄2 cup spinach and 2 tablespoons cheese. Starting from one short side, roll up the wraps. Cut each wrap in half, and secure with wooden picks. SERVES 2 (serving size: 1 wrap) CALORIES 258; FAT 12.1g (sat 2.9g, mono 5.6g, poly 3g); PROTEIN 15g; CARB 34g; FIBER 13g; SUGARS 7g (est. added sugars 0g); CHOL 10mg; IRON 3mg; SODIUM 793mg; CALCIUM 78mg
COV E R CO U RTE S Y OX M O O R H O U S E
—Recipe by Callie Nash
from our book Recipe from Cooking That Counts: 1,200- to 1,500-Calorie Meal Plans to Lose Weight Deliciously ($22, Oxmoor House). Powered by the Cooking Light Diet, the book offers more than 150 easy, calorie-conscious recipes.
THE RITUAL
Sally and Suzy’s Dish
I
graduated from Emerson College in 1999 and was eager to start a career as a cabaret singer (yes, it’s the truth). There was never any question that I would move to New York following graduation. I arrived late that summer and rented an apartment in the only neighborhood I could afford: Astoria, Queens. Although I spent much of my youth visiting the city and living close by, I didn’t have many friends upon arrival. An old boyfriend who had also moved around that
78 C O O K I N G L I G H T A P R I L 2 0 1 7
PANTRY, PASTA, AND PALS
time suggested I meet Suzy, a new girl he had started dating from his hometown of Seattle. I enthusiastically agreed, and a bread-baking date at my apartment sealed the deal. (It was a classic white sandwich loaf from the Joy of Cooking, if you’re wondering.) We have been dearest friends ever since. I went on to live with Suzy for four years in Fort Greene, Brooklyn. It was in that apartment that we discovered the joys of hosting Sunday suppers together. We had the pleasure of cooking for others and corralling large groups of friends
Above: Henry’s Italian family instilled in her the importance of a well-stocked pantry. Inset: Henry (left) and friend Suzy in 2000.
around tables pushed together to toast the week past and usher in the next. Mind you, those Monday mornings always started with a headache after one too many bottles of wine from the previous night. It was at one of those dinners that Suzy introduced me to a recipe from her mother, Sally: Pasta with Shrimp in Tomato Cream, which Sally would make for Suzy every time she visited. It was their
tradition of making this dish that in turn chartered ours. At a time when buying shrimp felt like a luxury (yes, even the frozen kind), guests or no guests, this soulful pasta was one Suzy and I turned to after a terrible day, for a night in to catch up, or when we needed to make our way back from some silly spat. This recipe became so dear that Suzy put it in a cookbook my friends collaborated on and gave to me as an engagement gift.
( PA N T R Y A N D B O O K C O V E R ) R E P R I N T E D F R O M B A C K P O C K E T P A S TA , C O P Y R I G H T 2 0 1 7, P U B L I S H E D B Y C L A R K S O N P O T T E R , A N I M P R I N T O F P E N G U I N R A N D O M H O U S E L LC . P H OTO G R A P H S CO PY R I G HT 20 17 BY P E D E N + M U N K . ( P O RTR A IT ) CO U RTE S Y CO LU H E N RY
A dear friend’s cherished pasta recipe comes to mean far more than just dinner. BY COLU H E N RY
THE RITUAL
P H OTO G R A P H Y ( R ECI P E ) : G R EG D U P R E E ; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P RO P S T Y L I N G : K I M P H I L L I P S
Years later, I learned that Sally had adapted the recipe from a Junior League of Seattle cookbook, Simply Classic, which made it all the more endearing. The cookbook still opens automatically to that recipe and shows signs of wear and tear on just that one page. Sally passed away a few years ago after a valiant fight with idiopathic pulmonary fibrosis. It was devastating. I learned recently that Suzy and her brother Dan now gather on Sally’s birthday and the anniversary of her death and make this cherished dish to honor her. My version of this recipe is my tribute to Suzy and to Sally. Make it for someone you love. Colu Henry is the author of Back Pocket Pasta: Inspired Dinners to Cook on the Fly. Look for more of Henry’s recipes to come in our new Back Pocket Pasta column, starting in May.
PASTA WITH SHRIMP IN TOMATO CREAM Active: 25 min. Total: 36 min.
Use this recipe to start your own loving tradition. You can add your own touches, as the author and her friend did—such as swapping in whole-grain pasta for a nutrition boost or trying goat cheese in place of feta. If you don’t have dry vermouth on hand, you can substitute dry sherry or a dry white wine like Sauvignon Blanc.
8 oz. fusilli pasta 2 Tbsp. canola oil or extra-virgin olive oil 1 lb. peeled and deveined medium shrimp 1 tsp. kosher salt, divided 1⁄ 2 tsp. freshly ground black pepper, divided 3 garlic cloves, thinly sliced 3 green onions, thinly sliced (dark green slices kept separate) 1⁄ 2 cup dry vermouth 1⁄ 2 cup unsalted chicken stock 1⁄ 2 cup heavy cream 1⁄ 2 cup dry-packed sun-dried tomatoes, thinly sliced 1 Tbsp. tomato paste 2 oz. feta cheese, crumbled (about 1⁄2 cup)
1⁄ 4
cup chopped fresh flat-leaf parsley 1⁄ 4 cup chopped fresh basil, divided 1. Cook pasta according to
package directions; drain well. Set aside. 2. Heat a large skillet over medium-high. Add oil. Sprinkle shrimp with 1⁄2 teaspoon salt and 14⁄ teaspoon pepper. Add to pan; sauté 2 minutes or until just done. Place shrimp in a large bowl. 3. Add garlic and white and light green onion slices to pan; sauté 2 minutes. Add to shrimp in bowl. 4. Reduce heat to medium. Stir in vermouth, stock,
cream, tomatoes, and tomato paste. Bring to a boil; cook 5 minutes or until reduced by half, stirring well. Increase heat to medium-high. Add pasta, shrimp mixture, cheese, parsley, 2 tablespoons basil, and remaining 1⁄2 teaspoon salt and 14⁄ teaspoon pepper; toss to combine. Place about 11 ⁄2 cups pasta mixture in each of 6 bowls; top with dark green onion slices. SERVES 6 CALORIES 367; FAT 16.2g (sat 7.1g, mono 5.8g, poly 1.8g); PROTEIN 19g; CARB 34g; FIBER 2g; SUGARS 5g (est. added sugars 0g); CHOL 134mg; IRON 2mg; SODIUM 590mg; CALC 140mg
Recipe adapted with permission from Back Pocket Pasta (Clarkson Potter).
The Noodles You Need Now Colu Henry’s Back Pocket Pasta arrived this spring at the intersection of craving and convenience. It’s an essential guide for pulling together delectable pasta dishes in a flash, drawing largely from a well-stocked pantry. Henry builds dishes starting with basics, such as olive oil, garlic, and aged Italian cheeses. Then she adds flavor boosters, like capers and anchovies, and fresh seasonal produce to make the simple recipes sing—a foolproof formula for success. Kick off this season with Pasta with ‘Nduja and Spring Vegetables. ($28, Clarkson Potter) A P R I L 2 0 1 7 C O O K I N G L I G H T 81
WHAT HEALTHY MEANS NOW P h o t o g ra p h y b y SA R AH AN N E WAR D
H E A LT H Y I S … whole
grains. From toothsome pasta to artisanal loaves of bread, whole grains add intrigue and nutritional heft.
When Cooking Light launched 30 years ago this month, “healthy” meant eat this (reduced-calorie margarine), not that (actual butter). Enjoying all the food you love was not the guiding principle. Three decades and a few billion boneless, skinless
chicken breasts later, the definition has evolved from prescriptive to progressive. Thanks to our growing national food obsession and access to fresher ingredients, home cooks are finding
inspiration everywhere— from the produce aisle to the chef’s table—in order to cook delicious food that makes them feel good. In so many ways, healthy is becoming mainstream. Celebrate the rise of healthy food and the big 3-0 with us by joining the party—and the conversation—by tagging your best food pics with #TheNewHealthy on Facebook and Instagram. You’re the nutritional gatekeeper, after all— you define it every day.
H E A LT H Y I S … plant-based
H E A LT H Y I S … balance,
including a celebratory splurge every now and then—bring on the rib roast!
food. There’s never been a more exciting time to eat vegetables—so eat more of them.
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H AV E N O F E A R
Fat was public health enemy number one when Cooking Light launched in 1987. Now it’s sugar. Our take: Nutrition science continues to evolve, so hedge your nutritional bets by eating a variety of whole foods, including fish loaded with healthy fats. Add, don’t take away.
Chapter 1
A N EW TURN AT THE TAB LE The dinner plate, a symbol of nurturing and domestic plenty, is as reliable a time capsule as fashion or pop music. Trends are easy to spot—and easy to mock, as one decade’s go-to dish becomes the next decade’s punch line. (Hold the microwave-steamed veggies, please—forever.) From fat-phobic to plant-forward, here’s how the national plate has evolved—and where it’s heading.
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SKINLESS, BON E LESS CH ICKE N BREAST
This lean protein became the weeknight staple. Usually grilled or baked, it was prepared with little to no fat. Serving size was skimpy: Back then, skinless, boneless breasts averaged about 4 ounces each, roughly half the size they are today. SKIM MILK
Though milk consumption had already begun the downward trend still going on today, most people thought of skim milk as a fortified beverage essential to good health—not just something to pour over cereal or in coffee. The low- to no-fat dairy treatment extended to yogurt and sour cream as well.
Steaming offered a fat-free, foolproof way to cook, and countertop steamers were hugely popular. Indulgence came in the form of a pat of margarine. Unless you grew your own, fresh herbs were hard to come by, so dried was the best option. Dash of Mrs. Dash, anyone? REFINED G R A IN S A ND STA RCH E S
THAT WAS THEN …
enough to cook light back in 1987, odds are you were motivated by fearful headlines. Cholesterol and fat, the dietary Joker and Penguin of the decade, lurked in every (delicious) dish, poised to drive us to an early grave. Traditional staples like beef, butter, and eggs were sacrificed on the altar of “lean” cuisine. In their place came starches naturally low in fat, and lean poultry, fish, and reduced-calorie margarines (we could believe it was not butter).
IF YOU WERE MINDFUL
B y A N N TAY L O R P I T T M A N ; J A M I E V E S PA , M S , R D ; a n d C A R O LY N W I L L I A M S , P H D , R D
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Carbs became the star of the show, often making up half of the plate. With the focus on fat content rather than nutrient density, refined grains like white rice and pasta were popular “healthy” choices. If you were interested in whole grains, you were generally limited to brown rice and oats (and labeled a hippie).
F O O D S T Y L I N G : E U G E N E J H O ; P R O P S T Y L I N G : K A I T LY N D U R O S S WA L K E R
STEA MED VEG ETA BLES
THIS IS NOW
WH OLE G R A IN S
Healthy eating is no longer about what we shouldn’t include on the plate, but a celebration of eating just about everything. Forget playing it safe; variety is the new mantra. We seek out ingredients that bring balance, color, and texture to our meals. We crave richer, bolder flavors. An abundance of fresh, whole foods help keep dinnertime fun, beautiful, and delicious. FORGET DEPRIVATION.
2017
Even though they take up only half as much of the plate as refined starches did 30 years ago, nutty, chewy farro and other ancient grains bring texture and earthy intrigue. Add a few forkfuls of fermented sauerkraut for gut-healthy, probiotic-rich tang. GO G REEN
Vegetables dominate half of the plate, providing crunchy, creamy, and toothsome textures. Handfuls of mint and parsley bring a burst of herbal freshness to sugar snaps, peas, and asparagus. OM E GA - 3–R ICH FATTY FISH
Portion sizes of meat and poultry entrées continue to shrink in favor of sustainable fish high in unsaturated fat. If you can find them, seek out wild salmon varieties like sockeye, coho, and king—or try mackerel or sardines. FULL- FAT DAIRY
Keep portions (and sat fat) in check by deploying a smart dollop of sour cream or yogurt for satiating creaminess. COOK THE COV E R !
UNSATUR AT E D FATS
Embrace the health and flavor benefits of good-for-you fats, including olive oil and avocado in the salad, omega-3 fats in the fish, and more olive oil enriching the grains. RED WINE
Salmon with Horseradish-Mustard Sauce, Farro-Kraut Pilaf (recipes p. 90), and All the Green Things Salad (recipe p. 113)
We opt for red due to resveratrol, a compound in red grapes that may help reduce cardiovascular disease risk, fight cancer, preserve memory, and more.
Eggplant with Spicy Meat Relish; Black Barley with Cowpeas; Sautéed Sea Beans and Onions; and Whole-Grain Cricket Bread. Find these recipes and more about what we’ll be eating in the future, including interviews with chefs, food policy advocates, and sustainability experts at cookinglight.com/futureplate.
CRICKET FLO U R
A standby Mexican bar snack that’s already being used in protein bars for its nutritive punch, the cricket will find favor as a milled meat substitute as largeanimal farming subsides. ($14 for 1⁄4 pound, amazon.com) MICROLIVESTOCK
Expect to see more goat, rabbit, guinea pig, and grasscutter (a large rodent in the porcupine family). These are delicacies in much of the world and leave less of an environmental “hoofprint” than largeanimal production. SEA BEA NS
We’ll be savoring more cultivated, Earth-friendly, vitamin- and mineralrich seaweed and foraged sea vegetables like crunchy, juicy, salty sea beans (aka samphire).
Rarities like watermelon radishes and Japanese eggplant will become commonplace as people hunger for variety. Some plants will be fortified or bred to produce all essential nutrients, including B12, so that even vegan diets are nutritionally complete. COV E R C RO P S
THIS IS NEXT
of your supper 30 years from now may very well elicit a “Jiminy Cricket!” Which is fitting, given your burger (and bread and pasta) could be made of bugs. Meat consumption will shrink due to dwindling resources, shifting from the center of the plate to the role of condiment. Depleted of many wild fish, the oceans will offer up a different bounty: a host of sustainable aquaculture, including iodinerich salty greens from sea beans to seaweed. They will also become our primary source for drinking water. The American diet will eschew processed convenience food and embrace from-scratch cooking from a diverse array of plants, including cover crops, seasonal veg, ancient grains, and plenty of good, healthy fats.
A SNEAK PEEK
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Given the limited supply of soil still packed with nutrients, soil health will be more important than ever. To avoid a global dust bowl, cover crops such as cowpeas and alfalfa will find their way to more tables as they hold our land from drifting off into the sky.
F O R K : P O T T 3 3 F I V E - P I E C E P L A C E S E T T I N G , TA B L E A R T O N L I N E . C O M
SPECIA LTY PL A NTS
1⁄ 2 1⁄ 1 2 1 1⁄2
THE NE H E A LT H
cup whole-milk sour cream tsp. prepared horseradish tsp. grainy Dijon mustard
1. Brush 1 tablespoon oil over tops of
“Healthy means growing and consuming foods that nourish both people and the planet. Healthy means food that is environmentally sustainable, economically viable, and socially just.”
fillets; sprinkle evenly with 1 teaspoon thyme, 1 ⁄2 teaspoon salt, and 14⁄ teaspoon pepper. Heat a large nonstick skillet over medium-high. Add remaining 1 tablespoon oil to pan; swirl to coat. Add fillets to pan, skin side down; cook 3 minutes or until skin begins to brown. Turn fillets over; cook 2 to 3 minutes or until desired degree of doneness. 2. Combine sour cream, horseradish, mustard, remaining 2 teaspoons thyme, remaining 14⁄ teaspoon salt, and remaining 1 ⁄2 teaspoon pepper, stirring well. Serve with salmon. SERVES 4 (serving size: 1 fillet and about 2 Tbsp. sauce) CALORIES 314; FAT 18g (sat 5.3g, mono 8.7g, poly 2.8g); PROTEIN 35g; CARB 1g; FIBER 0g; SUGARS 1g (est. added sugars 0g); CHOL 92mg; IRON 1mg; SODIUM 512mg; CALC 101mg
— DA N I E L L E N I E R E N B E R G, F O U N D E R A N D P R E S I D E N T O F F O O D TA N K
Farro-Kraut Pilaf Active: 10 min. Total: 10 min.
Celebrate the pioneers who define what healthy means now in our food culture, from farmers and chefs to policy wonks and tech entrepreneurs. For the full list of all 30, go to cookinglight.com/ thenewhealthy.
Wild Salmon with Horseradish-Mustard Sauce Active: 5 min. Total: 20 min.
Wild salmon tends to be leaner than farmed, making it trickier to cook; brushing the fillets with oil helps to keep them moist. Look for fresh starting in mid-May, or find it year-round in your freezer case. If using farmed salmon, look for fish caught in U.S. waters. We love the richness of full-fat sour cream here, but you can use reduced-fat if that’s what you have. 2 Tbsp. olive oil, divided 4 (6-oz.) wild salmon fillets (about 1-in. thick) 1 Tbsp. chopped fresh thyme, divided 3⁄ 4 tsp. kosher salt, divided 3⁄ 4 tsp. black pepper, divided 90 C O O K I N G L I G H T A P R I L 2 0 1 7
Sauerkraut livens up this whole-grain side with crunch, tang, and a little bit of fermentation funk. Use refrigerated, probiotic-rich sauerkraut; shelf-stable versions have been pasteurized, killing any gut-friendly bacteria. 2 Tbsp. olive oil cup chopped shallots 2 garlic cloves, minced 1 (8-oz.) pkg. precooked farro (such as Simply Balanced) 1⁄ 4 tsp. kosher salt 1⁄ 4 tsp. black pepper 1⁄ 2 cup thinly sliced radishes 1⁄ 2 cup packed refrigerated red sauerkraut 1⁄ 2
PLANT POW ER Plant-based foods aren’t a trend anymore; they’re mainstream, with U.S. sales for meat alternatives predicted to reach $1.1 billion by 2020. Choosing plant foods for most consumers isn’t about becoming vegan or vegetarian, but rather creating meals that are less meatcentric, a health recommendation that’s included in the latest Dietary Guidelines. Animal welfare, antibiotic and hormone use in livestock, and sustainability concerns are also pushing carnivores to try plant foods. As social media empowers consumer awareness, look for plant-based foods to play an even larger role in a healthy diet. —BY CAROLYN WILLIAMS, PHD, RD
1. Heat oil in a large skillet over
medium. Add shallots and garlic; sauté 3 minutes. Add farro, salt, and pepper; cook until lightly toasted, stirring occasionally, about 2 minutes. Remove from heat; let stand 1 minute. Stir in radishes and sauerkraut. SERVES 4 (serving size: about 2⁄3 cup) CALORIES 184; FAT 7.8g (sat 0.9g, mono 4.9g, poly 0.7g); PROTEIN 5g; CARB 31g; FIBER 5g; SUGARS 2g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 308mg; CALC 14mg
P O R T R A I T I L L U S T R AT I O N S : M E L I N D A J O S I E
30 FA C E S
TO MAR K E T
When it comes to the packaging and selling of our food, fresh is now paramount, and transparency is the new competitive edge for food companies.
Chapter 2
FRESH IS THE N EW LI GHT As Americans continue to demand fresher, less-processed fare, the ingredients on our shopping lists— and how we research and shop for them—have changed, too. Don’t believe us? Just take a stroll around the perimeter aisle of your local supermarket to see how our growing appetites for higher-quality ingredients have changed the big business of food.
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NO MORE COOKIECUTTER STORES
PEELED AND PRECUT
OUTSIDE ADVANTAGE EXOTIC PRODUCE
Price check on aisle healthy: Here’s how your local supermarket is using the perimeter to market a fresh food revolution. By B E T H KO W I T T
ORGANICS
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I C O N I L L U S T R AT I O N S : C H R I S B A L L A S I O T E S
LOCAL PRODUCE
SAMPLES
has seriously upgraded its offerings in the past few years—but there’s also been a real change to its actual footprint. According to the Food Marketing Institute, the median total store size was 42,800 square feet in 2015, up from 35,100 square feet in 1994. More than any other section over the past three decades, the perimeter—the area where fresh goods like produce and dairy have traditionally been on display—has evolved the most. In recent years, this has become the battleground for food retailers as they fight to retain customers who are seeking more fresh and healthy options, can buy food pretty much anywhere, and are spending more online. Here’s a look at how supermarkets use the perimeter to keep up.
YOUR SUPERMARKET
ORGANICS, ORGANICS —oh, and did we mention organics? Organic food sales are growing by double digits, far outpacing the rest of the industry.
To consumers, “local equals fresh,” says Jon Hauptman of retail analytics company Willard Bishop.
MORE LOCAL PRODUCE.
AND MORE EXOTIC PRODUCE.
As shoppers embrace more global cuisines, their appetite grows for more exotic items, from fresh chiles from Thailand to cactus paddles from Mexico, mangoes from India, and beyond. NO MORE COOKIE-CUTTER STORES. Grocers are getting
SAMPLE SIZE ME. From craft
beer to aged cheddar, samples keep customers in the store longer and keep them coming back. IN-STORE PRODUCTION IS ON THE RISE. Departments like
bakeries are making more goods in-house to signal freshness. “There’s more theater about it,” says Neil Stern of consultancy McMillanDoolittle. THE RISE OF THE “GROCERANT.”
Look for more dine-in restaurant-like options, including wine and craft beer bars, within the confines of the grocery store. A NEW KIND OF TAKEOUT.
better at tailoring displays, including fruit and veggie offerings, to the demographic makeup of the neighborhood.
A robust section of just-made, ready-to-heat or ready-to-eat prepared foods play on our desire for both fresh goods and quick convenience.
MORE “VALUE-ADDED” ITEMS.
BRINGING THE OUTSIDE IN.
Peeled and precut (and more expensive) fruits and vegetables, such as pineapple and butternut squash, save valuable prep time in the kitchen.
Some grocers are turning the idea of the perimeter on its head. Kroger’s Main & Vine concept puts all of the fresh goods in the middle of the store.
BIG FOOD BLUES One loser in the shrinking of the center of the store: Big Food, the companies that sell the boxed and bottled items that sit in those middle aisles. Since 2009, the 25 biggest food and beverage companies have lost the equivalent of $18 billion in market share. How are they responding? 1/ Selling “packaged fresh” items like refrigerated juices and soups.
IN-STORE PRODUCTION
GROCERANT
2/ Investing in startups in the natural food and alternative protein space, such as General Mills’ stake in plantbased yogurt maker Kite Hill. 3/ Reformulating or launching new products without artificial colors, flavors, preservatives, or GMOs. 4/ Shifting marketing focus on labels to words like “natural” rather than lowfat or low-calorie.
NEW KIND OF TAKEOUT
A P R I L 2 0 1 7 C O O K I N G L I G H T 95
5
6
3
4
2
8
9
THE RETURN OF LOST FLAVORS Two generations removed from the farm, we’re beginning to relish the foods that many of our forebears ate out of necessity. By TIM CEBUL A
to convenient, mass-distributed, processed foods turned the national larder generic and bland. But by embracing local food sources, slow-food tenets, and ecologically sound methods, we’re rediscovering deliciousness from back in the day. Here’s a taste of nine new-old trends.
DECADES OF DEVOTION
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1/ BITTER FLAVORS There’s a bitterflavor boom under way thanks in part to bitters, the alcohol-based botanical concoctions, and a gorgeous riot of purple and green speckled chicories. Use them to add color and crunch to gratins and sautés. Try this: Rosso Tardivo radicchio, melissas.com
# 7 P L AT E : B AT H O F C O L O R D E S S E R T P L AT E Y E L L O W , TA B L E A R T O N L I N E . C O M
1
30 FA C E S O F THE NEW H E A LT H Y
7
and spelt, too). Many years later, we worshipped corn, rice, and white flour. Now, the health benefits and the new world of the oldest whole grains have made us disciples once again. Breeders raising old-line animals—Ossabaw and Berkshire pigs; White Park cattle; Blue Andalusian chickens; Bourbon Red turkeys, to name but a few—bring to market incredibly flavorful protein, a stark contrast to the lean hybrid commodity meats in supermarkets. Try this: Poulet Rouge Fermier, joyce-farms.com 5/ HERITAGE MEATS
“[Healthy] is complex and individual. I would never think to have a single prescriptive diet for everyone. Healthy is a practice that makes you feel good and makes your body function well.” — SA N D O R K AT Z , A U T H O R O F T H E A R T O F F E R M E N TAT I O N
Johnny Appleseed didn’t just plant Red Delicious trees. Our continent has hosted more than 15,000 apple varieties over its history. Today’s forward-thinking growers have restocked their farms with Nodheads, Granite Beauties, Pitmaston Pineapples, and hundreds of other varieties. Find them in the late summer, fall, and winter at your farmers markets.
2/ HEIRLOOM APPLES
3/ NEXT-LEVEL BREADS Tangy, chewy sourdoughs—mixed with whole grains, leavened with wild yeast, and left to ferment—represent ancient baking tradition, though we’re just starting to appreciate it again now, thanks to small artisanal bakeries sprouting like wheat berries nationwide. Look for micrograin mills suited for home kitchens (and cricket flour!) as interest grows in baking with fresh-milled whole grains.
In the beginning, there was amaranth (black barley, farro—try our recipe on page 90—
4/ ANCIENT GRAINS
6/ CHARCUTERIE AND SALUMI
Once exclusive to bistros and trattorias, house-cured meats have become a passion project for many American chefs. The movement falls directly in line with farm-to-table and nose-to-tail principles the food world has espoused for years now. Try this: Saucisson les Diots, salumeriabiellese.com Savvy restaurants now offer species once discarded as “trash fish,” touting their tastes and eco-friendly pedigrees. The crusade is also a net gain for previously unfashionable oily fish loaded with omega-3s, like sardines, anchovies, mullet, and mackerel. Try this: Small Mackerel in Olive Oil, josegourmet.com
7/ BYCATCH AND OILY FISH
8/ FERMENTED FOODS Snappy, slightly effervescent Korean kimchi, unpasteurized sauerkraut, kefir, and kombucha are among the most popular items laced with good-gut bacteria, proving healthy food can—and should—be the boldest-tasting, most delicious stuff you eat. Try this: MotherIn-Law’s Kimchi, milkimchi.com
After a centurylong lull, oysters beds are repopulating our coastlines as bivalves come back in vogue. Look for more sustainably farmed finfish like catfish and trout and ocean farms of seaweed to help replace the demand for declining stocks of wild fish. Try this: Sewansecott oysters and clams, hmterry.com 9/ AQUACULTURE
BRINGING IT HOME Meal kit delivery services like Blue Apron and Fresh Realm (a Cooking Light partner) may transform the way we plan, shop, and cook, with growth estimated at about $5 billion over the next 10 years. Fans love the convenience, but critics still can’t justify the cost (about $10 per serving compared to $2 for the average grocery spend). Regardless of the route to the dinner table, the rise of the meal kit proves that healthy, homecooked meals remain important to everyone, even cooks who have no time to shop or prep. Look for meal kit services to address issues of affordability and eco-friendly packaging next, and look for grocers to make shopping more efficient, including more partnerships with personal shopping apps such as Instacart and Shipt. —BY HANNAH KLINGER
A P R I L 2 0 1 7 C O O K I N G L I G H T 97
TA B L E M AT T E R S
Studies show that we eat better and fewer calories at home, but Americans are delegating ever more food dollars to restaurants. Who cooks your food, where they source it, and how they cook it matters more now than ever.
Chapter 3
A FASTER WAY FORWARD We food editor types got our pantries in a bunch a couple years ago when, for the first time, Americans spent more money dining out than dining in. We get it: You’re busy, which means turning to food that is quick. Fortunately, community-minded fast-food joints like LocoL and fast-casual spots like Sweetgreen represent the next wave of happy meals, offering up healthy, affordable, whole-food options.
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THE DRIVE-THRU ANTIDOTE? Why the future of fast food may depend on the success of a funky little chef-owned restaurant. By HUNTER LEWIS
“fast” in the restaurant world was largely the domain of Ronald McDonald and the Burger King. The food was cheap in price—two burgers for a buck!—and, as we would come to learn, equally skint when it came to nutrition. Thirty years ago, however, a national awareness of the high cost of this cheap food began to percolate (if slowly). In addition to the launch of this magazine, 1987 was also the year Congress proposed the Fast Food Ingredient Information Act. It died in Congress, but the seeds of a revolution had been planted. Today, those seeds are sprouting: Health-conscious fast-food and fast-
FOR DECADES,
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casual restaurants are on the fast track to places that would have seemed very unlikely to Reagan-era America. In the Watts neighborhood of Los Angeles, two high-powered chefs have taken on fast food and fortified it with high-quality ingredients, swapping feedlot beef for patties with a pasture pedigree and incorporating other nutritional nuggets in hopes of showing an underprivileged community that a $4 cheeseburger need not be a passport to obesity. “The problem is, in a lot of our communities, junk food is the real food and the real food is few and far between,” says Roy Choi, the LA food truck superstar who, along with his business partner Daniel Patterson, recently opened LocoL, a fast-food outlet with a health-food mission. “Healthy means more than nutrition,” adds Choi. “It means honest dialogue and taking action. Every little thing matters.” The star of LocoL’s menu is the Cheeseburg—an upgrade to the ubiquitous, traditional fast-food burger—which comes sandwiched in a golden-brown griddled bun that has a slightly tangy flavor due to long fermentation. The meaty, umami-rich patty is 70% Niman Ranch ground beef mixed with a 30% whole-grain mixture, including quinoa, that’s been enhanced with chef-y staples such as fish sauce, seaweed, and tofu. The patty comes slicked with melted jack cheese, scallion relish, crunchy lettuce, and a spicy tomato concoction called Awesome Sauce. The menu includes other Burgs and Bowls, including turkey chili and a chopped salad. LocoL’s offerings check all of the fast-food boxes: cheap, filling, and craveable—but without the narcotic sodium, sugar, and fat bombs that spike blood sugar in the usual order. In other words, you don’t walk away from LocoL in need of a nap. The origin story of LocoL—a mashup of the words “local” and “loco,” which means “crazy” in Spanish— begins in 2013, some 5,590 miles from Watts, in Copenhagen, Denmark, at the MAD Symposium, the premier international culinary conference.
OUT OF T H E F RY E R After her promotion to chef de cuisine at three-Michelin-star Manresa, Jessica Largey made many top chefs lists. “To the outside world, I had a great job and a great life. But it was a mask hiding what was really going on inside me,” she says of her anxiety and depression. According to Kat Kinsman, creator of website Chefs with Issues, Largey had a lot of culinary company. Kinsman launched her site, a forum for cooking pros to share mental health concerns and seek guidance, in early 2016 with a survey. Of the more than 1,500 respondents, 84% suffered from depression; 73% from anxiety; and threequarters use drugs, alcohol, or other addictive means to cope. Kinsman helped spark a much-needed conversation, and restaurants around the country are starting to address mental health with everything from support groups to staff psychologists. As for Largey, she took six months off. Now, she is about to open Simone, her own restaurant in LA—on her own terms: “I’m 180 degrees from where I’ve been.” —BY TIM CEBULA
30 FA C E S O F THE NEW H E A LT H Y
“Healthy means eating delicious food made with loving intent.” — R OY C H O I , C H E F
P H O T O G R A P H Y: ( P O R T R A I T ) O R I G I N A L P H O T O G R A P H , J A S O N L AV E R I S / G E T T Y I M A G E S . ( R E S TA U R A N T ) A U D R E Y M A
A N D C O - F O U N D E R O F LO CO L
Choi gave an emotional talk about poverty and hunger in Los Angeles and challenged some of the most influential chefs in the world to provide better food in inner cities. His talk inspired Patterson, the two-Michelin-starred Bay Area chef-owner of Coi and director of The Cooking Project, a nonprofit designed to make good food more accessible in San Francisco. Within a year, the duo had hatched the concept of the first-ever chef-owned and operated fast-food chain. They secured investment and recruited other culinary stars to sit on the board. Choi and Patterson engineered a menu and breezy space designed to change the perceptions about what cheap, accessible food can look, feel, smell, taste, and sound like. (That sound? Buoyant ’90s-era hip-hop.) They opened first in Watts, a veritable food desert where the median household income is $25,161, and hired from within the neighborhood in an attempt to revolutionize a notorious industry. Since LocoL opened its screen doors in early 2016, Choi and Patterson have added a food truck (naturally, given Choi’s four-wheeled Korean taco empire) and bakery commissary, and the team launched a second LocoL outpost in the Uptown neighborhood
of Oakland, California. The model: Sell affordable, nourishing food in neighborhoods where it can be the hardest to find. Eventually, scale up to enter more communities in need of local jobs and good fresh food. Which would be a dream come true for Tamika Lang. “I hope it’s the future of fast food,” says the 36-year-old Angeleno, who lunched with her husband, Yoshado Lang, over a Fried Chicken Burg and Chili on LocoL’s sunny back patio. “Why would you want to go to McDonald’s when you have this?” Recently, The New York Times flew its chief restaurant critic Pete Wells out to Oakland to answer that question. He answered with a zero-star review of LocoL, comparing its menu to hospital food: “The most nutritious burger on earth won’t help you if you don’t want to eat it,” Wells wrote. The takedown sparked a passionate defense of LocoL as a social movement on the Times comments section. Choi didn’t punch back. “The truth is that LocoL has hit a nerve,” he shared with his followers on Instagram. “Doesn’t mean all people love it, some hate it. But no one is indifferent by it.”
“A N O T H E R DIMENSION”
Inside LocoL, which uses ’90s-era hip-hop and design elements like screen doors, cartoon skateboard characters, and modular, blocky tables and stools to create a portal “where you can connect before going back out in the real world,” says Choi.
A P R I L 2 0 1 7 C O O K I N G L I G H T 101
YOUTH MOVEMENT
Sampling the menu at the 2016 opening of LocoL in Los Angeles
beachhead for healthy food trends. She is also helping to push forward the new take on fast food: Last fall, trendy fastcasual salad outfit Sweetgreen, which had relocated its HQ from Washington, D.C., to Los Angeles, offered a limited-edition Sqirl Dinner Bowl punctuated with that sorrel pesto. Other big-deal chefs are also embracing the trend. In Washington, D.C., Spanish-American chef José Andrés, a National Humanities Medal winner, launched the veg-focused fastcasual chain Beefsteak (named after the tomato). The startup recently hired a “chief of produce” to source seasonal, sustainably grown produce as the chain expands (it currently has five locations across D.C. and Philadelphia). And in New York City and Boston, the expansion-minded Dig Inn, a scratch cooking outfit, will open its 18th location soon. The chainlet’s founders preach “mindful sourcing” from local farmers and a menu of mostly vegetables, with meat used for flavor rather than filler.
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Of course, maturing chains like the Mediterranean-leaning Zoë’s Kitchen (190 locations in 22 states), founded in 1995 in Birmingham, Alabama, helped pave the way for new kids on the block. Now, even traditional casual chains, such as The Cheesecake Factory, are acquiring minority stakes in healthy fast-casual brands to get in on the action. The industry favors “better for you” over “healthy.” Whatever you call it, what’s driving the growth is a turning of the tide against mass-produced and processed food. “What middle America appreciates is the fact that the food is made on the premises. You can tell the quality of the food by how it tastes,” says Jason Morgan, managing partner of Hargett Hunter Capital Partners, a Raleigh, North Carolina–based firm that invests in fast-casual concepts like Original ChopShop Co., based in Arizona. “You feel better after you eat the food. You feel good because the food is clean, the food is fresh, it is made from whole ingredients.” Variety, from items like protein shakes, chopped salads, and bowls, bring people back multiple times a week, Morgan says: “There’s nowhere else to get the food they’re getting unless they’re cooking it in their own house.” The shifting plate tectonics from upstarts like LocoL and Sweetgreen can be felt by the fast-food giants, who are retooling their own menus in order to catch up with consumer demand for all things fresh. In the past two years, McDonald’s has announced it’s eliminating high-fructose corn syrup from its buns, ending the use of certain antibiotics in its chickens, and switching to cage-free eggs by 2025. A dozen more brands, including Taco Bell and Starbucks, followed with their own pledges to use cage-free eggs. Meanwhile, at LocoL, Choi defines progress in the long term: “Healthy food is getting back to reeducating ourselves and pressuring the corporations and the companies to stop infiltrating these empty calories [into] our communities,” says Choi. “[We need] to really focus on our family structure. Life structure. Educational structure.”
GOOD SCHOOL FOOD Peel back the layers of the onion in a school lunch sloppy joe, and you’ll incur miles of red tape. That’s why we applaud communityminded chefs like Hugh Acheson, who is working to empower a generation of students not only to demand fresher food, but also to make it themselves. Seed Life Skills, Acheson’s opensource home ec program, teaches Athens, Georgia, middle school students how to wield a skillet, sew a button, and open a bank account. “Kids know how to download an app on their phone, but they really don’t know how to scramble an egg,” says Acheson, who was recently named a healthy living ambassador for the National Head Start Association. “Putting a meal on the table for $8 with leftovers for a family of four changes things. It changes health, it changes empowerment, it changes ideas of self-sufficiency.” —BY HUNTER LEWIS
P H O T O G R A P H Y: A U D R E Y M A
LocoL may be just the tip of the iceberg. Fourteen miles north of LocoL sits Sqirl, a tiny, delicious, all-day restaurant with an outsize influence on how The New Healthy set eats today. Jessica Koslow, Sqirl’s chef-owner, spins a pantry of jams, sprouted whole grains, fermentations, and local produce into deceptively layered dishes like her iconic Sorrel Pesto Rice Bowl. Koslow, who is opening a new restaurant this summer, is a star of New California cooking in a city that has long been the
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something awesome. Your new favorite snack isn’t just delicious; it helps increase organic farmland. Introducing new Kashi Chewy Nut Butter Bars made with creamy almond butter and chocolate chunks. But WKDW·VQRWDOO³WKH\·UHDOVR&HUWLÀHG Transitional. That means they are made with ingredients from farms in the process of transitioning to organic — no easy task. In fact, less than 1% of IDUPODQGLQWKH86LVFHUWLÀHGRUJDQLF So let’s do something about it. Every time \RXHQMR\DSURGXFWZLWKWKH&HUWLÀHG Transitional seal, you’re not only supporting farmers in transition, you’re also helping to increase that 1%.
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# T H E N E W H EALTHY Healthy is evolving. Healthy is balanced. Healthy is empowering. Healthy is … OK, your turn. Snap a food photo, caption it with your definition, and tag it with #TheNewHealthy. Own your healthy, and share it with the world.
104 C O O K I N G L I G H T A P R I L 2 0 1 7
YOU R F R E S H E S T I N S TAG R A M S ( ROW 1 )
( ROW 2 )
@thedaleyplate @joyfulhealthyeats @forevermunchies @walderwellness @hillaryleary_ @checkoutmyfoodie @thatgirlwhocooks @thefitforkfeed @lastingredient
@jacolynmurphydesigns @conscious_cooking @figsandflour @bananasandjams @andreabemis @freshfitkitchen @thekitchensinkblog @_farmers.daughter @nat.cody
( ROW 3 )
( ROW 4 )
@urbankitchenapothecary @rhlongshore @mallory.ubb @beyondsweetandsavory @hipfoodiemom1 @tastyplan @thenaturalnurturer @squaremealroundtable @myhealthydish_
@doublethyme @azfoodiedietitian @dishingouthealth @lusya_galkina @healthy.easy.cooking @angelsfoodshare @feedtheswimmers @eatthegains @barbiedecker
30 FA C E THE HEA
“Healthy is respecting and loving your body. Treat it well, and your health will thrive.” —MY NGUYEN,
A R T I FA C T U P R I S I N G S Q U A R E P R I N T S E T , A R T I FA C T U P R I S I N G . C O M . ( P O R T R A I T ) O R I G I N A L P H OTO G R A P H , T R ACE Y N I I M I
@ M Y H E A LT H Y D I S H _
SOCIAL MEDIA IS a double-edged chef ’s knife. The worst offenders use it to shame and bully. The best use it to brighten a corner of the world. In many ways, social media has helped democratize the concept of healthy by adding context, variety, and color to a conversation that once focused too narrowly on calories, sat fats, and carbs. Consumers
use it to learn more about ingredients with benefits, like turmeric, and to hold food companies accountable. We also use it to celebrate. Pictured here are some of the thousands of images you’ve shared recently using #TheNewHealthy. Keep them coming! In this, our 30th anniversary year, we’re thrilled to usher in a new era of healthy with you. A P R I L 2 0 1 7 C O O K I N G L I G H T 105
THESE SIX MODERN CLASSICS WILL MAKE YOUR SPRING MORE DELICIOUS THAN EVER.
BY ANN TAY LO R P I TTMA N PHOTOGR AP HY BY H EC TO R M A NU EL SA NC H EZ
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THE NEW SPRING GREENS
All The Green Things Salad Recipe p. 113
STAFF FAVE
elebrate the first big holiday feast of the year with this collection of new essentials. From a make-ahead breakfast casserole and killer asparagus side dish to a fresh twist on carrot cake, these recipes are destined to become family traditions. Go ahead: Celebrate green vegetables, embrace distinct textures, and amp up all the flavors. After all, spring is finally here!
THE NEW TA K E ON HAM
Honey-Baked Pork Roast Recipe p. 113
THE NEW VEGGIE SIDE
F O O D S T Y L I N G : T O R I E C O X ; P R O P S T Y L I N G : H E AT H E R C H A D D U C K H I L L E G A S
Herbed Ricotta, Asparagus, and Phyllo Tart Recipe p. 113
A P R I L 2 0 1 7 C O O K I N G L I G H T 109
STAFF FAVE
THE NEW SPRING S TA R T E R
TurmericPickled Deviled Eggs Recipe p. 114
THE NEW CLASSIC DESSERT
Browned Butter Carrot Cake with Toasted Pecans Recipe p. 114
A P R I L 2 0 1 7 C O O K I N G L I G H T 111
S PI NACH - ARTI CH O K E STR ATA
Active: 30 min. Total: 9 hr. 20 min.
This easy get-ahead dish plays off the appeal of spinach-artichoke dip. Assemble everything the night before; in the morning, let the strata stand while the oven preheats, and then pop it in. You don’t need to fully blend in the herbed cheese; it’s nice to hit little “pockets” of creamy goodness. 1 1⁄2 Tbsp. canola oil, divided 1 (9-oz.) pkg. frozen artichoke hearts, thawed 4 garlic cloves, minced, divided 1 lb. fresh spinach 2 1⁄2 cups 1% low-fat milk 1 tsp. kosher salt 1⁄ 2 tsp. black pepper 6 large eggs 12 oz. whole-grain or whole-wheat baguette, cut into 3⁄4-in. cubes 3 oz. garlic-and-herb spreadable cheese (such as Boursin), crumbled Cooking spray 3 oz. Swiss cheese, shredded (about 3⁄4 cup) 1. Heat 11 ⁄2 teaspoons oil in
a Dutch oven over mediumhigh. Add artichokes and 2 garlic cloves; sauté until fragrant and softened, about 4 minutes. Remove from pan. Add remaining 1 tablespoon oil and 2 garlic cloves; cook, stirring often, 30 seconds. Add spinach gradually, tossing constantly until spinach wilts, about 3 minutes. Transfer spinach to a strainer to cool. 2. Whisk together milk, salt, pepper, and eggs in a large bowl. Squeeze spinach to
THE NEW B R E A K FA S T CASSEROLE
remove excess moisture. Add spinach, artichokes, bread, and garlic-and-herb cheese to milk mixture; toss well to combine. Spoon bread mixture into a 13- x 9-inch glass or ceramic baking dish coated with cooking spray; sprinkle with Swiss cheese.
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Cover, and chill 8 hours or overnight. 3. Preheat oven to 350°F. Let the strata stand at room temperature while the oven preheats. 4. Uncover strata, and bake at 350°F until set and lightly browned around the edges,
about 45 minutes. Remove from oven; let stand 5 to 10 minutes before serving. SERVES 9 (serving size: 1 piece) CALORIES 281; FAT 13.8g (sat 6g, mono 3.6g, poly 1.5g); PROTEIN 15g; CARB 25g; FIBER 4g; SUGARS 4g (est. added sugars 0g); CHOL 146mg; IRON 3mg; SODIUM 578mg; CALC 254mg
Add blanched vegetables; toss well to coat. Add pea tendrils, parsley leaves, mint leaves, and cubed avocado; toss gently to combine. ALL TH E GR E E N TH I N GS SAL AD
Active: 25 min. Total: 25 min.
This salad is full of lovely green spring produce, with textures ranging from crunchy to creamy. You can make the zippy lemon dressing and blanch, drain, and chill the peas and asparagus up to 2 days ahead, but combine all the elements shortly before serving to preserve the color of the avocado and the crunch of the greens. 1 1⁄2 cups frozen green peas 1 lb. asparagus, trimmed and cut diagonally into 21⁄2-in. pieces (4 cups) 12 oz. sugar snap peas, trimmed (about 4 cups) 3 Tbsp. minced shallots 3 Tbsp. extra-virgin olive oil 1 1⁄2 tsp. grated lemon rind 2 Tbsp. fresh lemon juice 1 Tbsp. Dijon mustard 3⁄ 4 tsp. kosher salt 1⁄ 2 tsp. freshly ground black pepper 4 oz. pea tendrils, pea shoots, or watercress (about 5 cups) 1 cup loosely packed fresh flat-leaf parsley leaves 1⁄ 2 cup torn fresh mint leaves 1 firm, ripe avocado, cubed 1. Bring a large Dutch oven
filled with water to a boil over high. Add green peas, asparagus, and sugar snap peas; boil until crisp-tender, about 3 minutes. Drain and rinse well with cold water; drain well. 2. Whisk together shallots, oil, rind, juice, mustard, salt, and pepper in a large bowl.
SERVES 8 (serving size: 1 cup) CALORIES 137; FAT 7.9g (sat 1.1g, mono 5.4g, poly 0.9g); PROTEIN 5g; CARB 14g; FIBER 6g; SUGARS 5g (est. added sugars 0g); CHOL 0mg; IRON 3mg; SODIUM 251mg; CALC 63mg
H O N E Y- BAKE D POR K ROAST
Active: 30 min. Total: 4 hr. 15 min.
Instead of the traditional cured ham that’s full of sodium and nitrates, bake the flavors of honeybaked ham into a pork picnic roast. You can season it up to 2 days in advance for even better flavor. The cooked roast cuts like ham, with firm, juicy slices that go perfectly with a simple honey-mustard sauce. We use a skin-on picnic roast here, which is cheaper than a Boston butt roast—making the holiday a little more affordable. 1 (5-lb.) bone-in pork picnic half roast 6 1⁄2 Tbsp. honey, divided 1⁄ 4 cup packed brown sugar 2 tsp. kosher salt 1 tsp. black pepper 1 tsp. ground cinnamon 1⁄ 2 tsp. ground ginger 1⁄ 4 tsp. ground cloves 1⁄ 3 cup canola mayonnaise 1⁄ 4 cup Dijon mustard 1⁄ 4 cup apple cider vinegar 3⁄ 8 tsp. ground red pepper
1. Preheat oven to 300°F. 2. Trim tough outer skin
layer from pork, leaving as much fat as possible intact. Discard skin. Rub 21 ⁄2 tablespoons honey over pork. Combine sugar, salt, pepper, cinnamon, ginger, and cloves in a bowl; rub mixture evenly over all sides of pork. Place pork, fat side up, in a foillined broiler pan. 3. Bake at 300°F until a thermometer inserted in thickest portion registers 170° to 180°F, about 3 to 31 ⁄2 hours. Remove from oven; let stand 15 minutes before cutting into thin slices. 4. Combine remaining 1⁄ 4 cup honey, mayonnaise, and remaining ingredients; serve sauce with pork. SERVES 16 (serving size: about 3 oz. pork and about 2 1⁄2 tsp. sauce) CALORIES 277; FAT 16.7g (sat 5.7g, mono 7.6g, poly 1.9g); PROTEIN 19g; CARB 12g; FIBER 0g; SUGARS 10g (est. added sugars 7g); CHOL 70mg; IRON 1mg; SODIUM 422mg; CALC 29mg
H E R B E D R I COT TA , A S PAR AGUS , AN D PHYLLO TART
Active: 25 min. Total: 50 min.
If working with phyllo dough fills you with fear, don’t worry—this recipe is beginner-friendly. There’s no crimping or folding the dough; you just lay flat sheets of dough on top of each other for a rustic, unfinished edge.
1 1⁄2 1 1 1⁄ 2 12
Tbsp. 1% low-fat milk Tbsp. fresh thyme leaves garlic clove, grated tsp. kosher salt, divided (14- x 9-in.) frozen phyllo pastry sheets, thawed 3 1⁄2 Tbsp. olive oil, divided 1 1⁄2 lb. medium asparagus spears, trimmed to a length of 6 1⁄2 in. 1 oz. Parmigiano-Reggiano cheese, shaved (about 1⁄4 cup) 1. Preheat oven to 400°F. 2. Stir together ricotta,
parsley, milk, thyme, garlic, and 3⁄8 teaspoon salt. 3. Place 1 phyllo sheet on a baking sheet lined with parchment paper. (Cover remaining dough to keep it from drying out.) Lightly brush phyllo sheet with oil, and top with another phyllo sheet. Repeat layers with remaining phyllo sheets and oil, reserving 1 teaspoon oil to brush on asparagus. 4. Spread ricotta mixture on phyllo stack, leaving a 1⁄ 2-inch border. Arrange asparagus spears side by side over ricotta mixture. Brush asparagus with remaining 1 teaspoon oil. Bake at 400°F until phyllo is browned and crisp, 22 to 25 minutes. Sprinkle with remaining 1⁄ 8 teaspoon salt; top with shaved cheese. SERVES 8 (serving size: 1 piece) CALORIES 174; FAT 9.9g (sat 2.9g, mono 5.7g, poly 0.9g); PROTEIN 7g; CARB 15g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 10mg; IRON 3mg; SODIUM 286mg; CALC 136mg
3⁄ 4
cup part-skim ricotta cheese 1⁄ 4 cup chopped fresh flat-leaf parsley
A P R I L 2 0 1 7 C O O K I N G L I G H T 113
Active: 40 min. Total: 4 hr. 45 min.
Deviled eggs get way more interesting when the eggs are pickled in a tangy turmericspiked brine that also dyes them a lovely color. The longer the eggs marinate in the brine, the firmer they become and the more vibrant the color gets. For a tangier flavor, use some of the brine instead of water to loosen the filling. 2 cups water 1 cup apple cider vinegar 2 Tbsp. grated fresh turmeric or 1 Tbsp. dried ground turmeric 2 3⁄8 tsp. kosher salt, divided 12 hard-cooked large eggs, peeled 3⁄ 4 tsp. Madras curry powder 1⁄ 4 tsp. ground cumin 1⁄ 4 cup canola mayonnaise 1⁄ 4 cup plain 2% reduced-fat Greek yogurt 2 Tbsp. chopped fresh chives Additional chopped chives (optional) 1. Combine 2 cups water,
vinegar, turmeric, and 2 teaspoons salt in a bowl or large jar. Add eggs; chill 4 to 8 hours, turning occasionally to “stir.” Drain eggs; pat dry with paper towels. 2. Heat a small skillet over medium. Add curry powder and cumin; cook, stirring constantly, until fragrant, about 1 minute. Cool. 3. Cut eggs in half crosswise; carefully remove yolks, and place in a mini food
SERVES 12 (serving size: 2 egg halves) CALORIES 88; FAT 6.1g (sat 1.6g, mono 2.6g, poly 1.4g); PROTEIN 7g; CARB 1g; FIBER 0g; SUGARS 0g; CHOL 186mg; IRON 1mg; SODIUM 200mg; CALC 33mg
B ROWN E D BUT TE R CAR ROT CAKE WITH TOASTE D PECAN S
Active: 45 min. Total: 1 hr. 30 min.
The Bundt pan makes for a much easier dessert, freeing you from the fuss of stacking and frosting layers. You can bake the cake ahead and freeze it, unglazed: Wrap the cooled cake in plastic wrap, and freeze in a ziplock plastic freezer bag for up to 3 months (glaze the thawed cake).
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1⁄ 2
11 1 1 1⁄2 3⁄ 4 1⁄ 8 1 1⁄4 1⁄ 3 1 1⁄4 2 3⁄ 4
cup unsalted butter oz. whole-wheat pastry flour (about 3 cups) Tbsp. baking powder tsp. ground cinnamon tsp. table salt tsp. ground cloves cups granulated sugar cup canola oil tsp. vanilla extract, divided large eggs cup plus 3 Tbsp. fat-free evaporated milk, divided
2 cups finely shredded peeled carrots Baking spray with flour 3 oz. 1⁄3-less-fat cream cheese, softened 3⁄ 4 cup powdered sugar 3 Tbsp. chopped pecans, toasted 1. Preheat oven to 350°F. 2. Melt butter in a small
saucepan over medium; continue cooking until butter is browned and very fragrant, about 4 minutes. Cool to room temperature. 3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Whisk together flour, baking powder, cinnamon, salt, and cloves. Place browned butter, granulated sugar, oil, and 1 teaspoon vanilla in a large bowl; beat with an electric mixer on medium speed until well blended, about 2 minutes. Add eggs, 1 at a time, beating well after each addition. With mixer on low speed, gradually add flour mixture to butter mixture, alternating with 34⁄ cup evaporated milk, beginning and ending with flour mixture. Stir in carrots. Coat a (10-cup) Bundt pan with baking spray; spoon batter evenly into prepared pan. 4. Bake at 350°F until a wooden pick inserted in center comes out clean, about 45 minutes. Cool in pan on a wire rack 10 minutes. Remove cake to wire rack; cool completely. 5. Place cream cheese in a medium bowl. Add powdered sugar, remaining 3 tablespoons evaporated milk, and remaining 1⁄4 teaspoon
vanilla; beat on mediumhigh speed until smooth. Spoon glaze over cooled cake. Sprinkle with pecans. SERVES 16 (serving size: 1 slice) CALORIES 298; FAT 13.5g (sat 5.1g, mono 5.2g, poly 1.9g); PROTEIN 5g; CARB 41g; FIBER 3g; SUGARS 24g (est. added sugars 22g); CHOL 43mg; IRON 1mg; SODIUM 257mg; CALC 82mg
3 STEPS FOR CARROT CAKE SUCCESS
Brown the Butter
Cooking butter until browned intensifies its flavor, making it nutty and caramel-rich.
Finely Shred the Carrots
Use the smaller holes on the box grater for more delicate strands that incorporate better into the batter.
Chop the Nuts Just Right
Try not to chop the pecans too finely; you want to be sure to get some hearty crunch and not end up with dust.
( S T E P S ) P H O T O G R A P H Y: D A N I E L A G E E ; F O O D S T Y L I N G : A N A K E L LY; P R O P S T Y L I N G : M I N D I S H A P I R O L E V I N E
TU R M E R I C- PI CKLE D D EVI LE D EGGS
processor. Cut a sliver off each rounded bottom of egg white (so eggs will sit flat); place egg whites on a platter. Add mayonnaise, yogurt, curry mixture, and remaining 3⁄ 8 teaspoon salt to processor; pulse until smooth, adding 1 or 2 tablespoons water if mixture becomes too thick. Add chives; pulse to combine. Divide filling evenly among egg whites; top with additional chives, if desired.
Fresh Raspberry-Lemon Cheesecake Bars Prep Time: 15 min. Total Time: 6 hours 5 min. (incl. refrigerating) Makes: 18 servings What You Need 2 1 6 3 1 4 4
cups graham cracker crumbs cup plus 2 Tbsp. sugar, divided Tbsp. butter, melted cups (12 oz.) raspberries, divided Tbsp. each zest and juice from 1 lemon pkg. (8 oz. each) PHILADELPHIA Cream Cheese, softened eggs
Make It HEAT oven to 325ºF. LINE 13x9-inch pan with foil, with ends of foil extending over sides. Combine graham crumbs, 2 Tbsp. sugar and butter; press onto bottom of prepared pan. Bake 10 min. RESERVE 1/2 cup raspberries and 1 tsp. lemon zest for later use. BEAT cream cheese, lemon juice, remaining zest and remaining sugar in large bowl with mixer until blended. Add eggs, 1 at a time, mixing on low speed after each just until blended. Gently stir in remaining raspberries; pour over crust. BAKE 35 to 40 min. or until center is almost set. Cool completely. REFRIGERATE 4 hours. Top with reserved raspberries and lemon zest. Use foil handles to remove cheesecake from pan before cutting into bars.
Wheat Berry “Ribollita” Recipe p. 120
P HOTOGR AP HY BY
H EC TO R M A NU EL SA NC H E Z
116 C O O K I N G L I G H T A P R I L 2 0 1 7
Use one dish to turn super-nourishing whole grains into veggie-packed family dinners without the fuss. RECIP ES BY J U L I A L EV Y
Umami Broth with Buckwheat and Vegetables Recipe p. 120
A P R I L 2 0 1 7 C O O K I N G L I G H T 117
Cajun Red Beans and Brown Rice with Andouille Recipe p. 120
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MEDITERR ANEAN CHICKEN AND BULGUR SKILLET
Active: 25 min. Total: 45 min.
F O O D S T Y L I N G : T O R I E C O X ; P R O P S T Y L I N G : H E AT H E R C H A D D U C K H I L L E G A S
You’ll be delighted by the incredible results from this one-pot wonder: tender, fluffy bulgur; creamy feta; and moist chicken. You don’t even need a sauce since there’s so much flavor in the pan. It’s a complete meal, though you could serve with a side salad if you’d like. 4 (6-oz.) skinless, boneless chicken breasts 3⁄ 4 tsp. kosher salt, divided 1⁄ 2 tsp. freshly ground black pepper, divided 1 Tbsp. olive oil, divided 1 cup thinly sliced red onion 1 Tbsp. thinly sliced garlic 1⁄ 2 cup uncooked bulgur 2 tsp. chopped fresh or 1⁄ 2 tsp. dried oregano 4 cups chopped fresh kale (about 2 1⁄2 oz.) 1⁄ 2 cup thinly sliced bottled roasted red bell peppers 1 cup unsalted chicken stock 2 oz. feta cheese, crumbled (about 1⁄2 cup) 1 Tbsp. coarsely chopped fresh dill
1. Preheat oven to 400°F. 2. Sprinkle chicken with 1⁄
teaspoon salt and 14⁄ teaspoon black pepper. Heat 11⁄2 teaspoons oil in a 10-inch cast-iron or other ovenproof skillet over medium-high. Add chicken to pan; cook until browned on both sides, about 3 minutes per side. Transfer chicken to a plate. 3. Add remaining oil to pan. Add onion and garlic; cook, stirring occasionally, until 2
lightly browned, about 5 minutes. Add bulgur and oregano; cook, stirring often, until fragrant and toasted, about 2 minutes. Add kale and bell peppers; cook, stirring constantly, until kale begins to wilt, about 2 minutes. Add stock and remaining 14⁄ teaspoon each salt and black pepper; bring to a boil. Remove from heat. 4. Nestle chicken into bulgur mixture; place skillet
in oven. Bake at 400°F until a meat thermometer inserted in thickest portion of chicken registers 165°F, 12 to 15 minutes. Remove from oven. Sprinkle with feta. Let stand 5 minutes. Sprinkle with dill, and serve immediately. SERVES 4 (serving size: 3⁄4 cup bulgur mixture and 1 chicken breast) CALORIES 369; FAT 11.3g (sat 3.6g, mono 4.3g, poly 1.3g); PROTEIN 45g; CARB 21g; FIBER 4g; SUGARS 3g (est. added sugars 0g); CHOL 137mg; IRON 2mg; SODIUM 663mg; CALC 141mg
A P R I L 2 0 1 7 C O O K I N G L I G H T 119
W H E AT B E R RY “ R I B O L L I TA”
Active: 30 min. Total: 1 hr. 30 min.
Classic ribollita is a Tuscan dish of leftover minestrone warmed up with chunks of bread tossed into it; here, we use wheat berries in place of bread for a lovely chewy texture. 1 (28-oz.) can whole peeled plum tomatoes, drained and divided 3 Tbsp. olive oil, divided 1 1⁄2 cups finely chopped yellow onion 2 Tbsp. minced garlic 1⁄ 2 tsp. crushed red pepper 1 cup chopped carrot 1 cup chopped celery 2 cups chopped cremini mushrooms 6 cups water 3⁄ 4 cup uncooked wheat berries 3⁄ 1 4 tsp. kosher salt 3⁄ 4 tsp. black pepper 1 (15-oz.) can unsalted cannellini beans, drained and rinsed 1 (2-oz.) Parmesan cheese rind 5 cups loosely packed baby arugula (about 5 oz.) 2 Tbsp. sherry vinegar 1 oz. Parmesan cheese, shaved (about 1⁄3 cup)
wheat berries, salt, black pepper, beans, rind, and remaining tomatoes; bring to a boil. Reduce heat to medium; partially cover, and simmer 40 minutes or until wheat berries are tender, stirring occasionally. 2. Add arugula and vinegar; cook 1 minute or until arugula just wilts, stirring constantly. Discard Parmesan rind. Divide soup evenly among 8 bowls. Top servings evenly with shaved Parmesan; drizzle evenly with remaining 1 tablespoon oil. SERVES 8 (serving size: about 1 cup) CALORIES 225; FAT 7.6g (sat 1.6g, mono 4.1g, poly 0.7g); PROTEIN 9g; CARB 30g; FIBER 7g; SUGARS 6g (est. added sugars 0g); CHOL 5mg; IRON 2mg; SODIUM 573mg; CALC 124mg
UMAMI BROTH WITH B U C K W H E AT A N D V E G E TA B L E S
Active: 30 min. Total: 40 min.
The richness of the broth comes from miso, onion, ginger, and garlic cooked in sesame oil.
1. Remove 3 tomatoes from
can, and finely chop to equal 1⁄ 2 cup. Heat 2 tablespoons oil in a Dutch oven over medium-high. Add chopped tomatoes, onion, garlic, and red pepper. Cook, stirring often, until tomatoes are caramelized and deep red, about 7 minutes. Add carrot, celery, and mushrooms; cook, stirring occasionally, until browned, about 8 minutes. Add 6 cups water, 120 C O O K I N G L I G H T A P R I L 2 0 1 7
2 2 1 1 3 4 4 1 4 1⁄ 2
1 12
Tbsp. toasted sesame oil Tbsp. red miso cup diced sweet onion (1-in.) piece fresh ginger, peeled and grated garlic cloves, minced cups water cups unsalted chicken stock oz. dried shiitake mushrooms large eggs in shells cup uncooked buckwheat groats, rinsed and drained medium carrot, cut into 1⁄ 4-in.-thick half-moons oz. baby bok choy, stalks sliced crosswise into 1⁄2-in. pieces, leaves left whole
2 green onions, cut into 1-in. pieces 2 Tbsp. rice vinegar 1. Heat oil in a large
saucepan over medium-high. Add miso, onion, and ginger; sauté 10 minutes or until browned and fragrant. Add garlic; sauté 2 minutes. Add 4 cups water, stock, and mushrooms. Bring to a boil. 2. Carefully drop eggs into broth; reduce heat to medium. Simmer 7 minutes. Using a slotted spoon, transfer eggs to a bowl filled with ice water. Let stand 1 minute. Peel eggs. 3. Add buckwheat and carrot to broth; increase heat to medium-high, and bring to a boil. Reduce heat to medium-low; simmer 15 minutes or until buckwheat is tender. 4. Add bok choy and green onions; cook until tender, about 5 minutes. Stir in vinegar. Ladle soup evenly into 4 bowls. Cut eggs in half lengthwise; place 2 egg halves on each bowl of soup. SERVES 4 (serving size: 2 cups) CALORIES 301; FAT 12.7g (sat 2.6g, mono 4.7g, poly 4.2g); PROTEIN 16g; CARB 33g; FIBER 5g; SUGARS 7g (est. added sugars 0g); CHOL 186mg; IRON 3mg; SODIUM 644mg; CALC 136mg
CAJUN RED BEANS A N D B R OW N R I C E W I T H ANDOUILLE
Active: 30 min. Total: 11 hr.
1 lb. dried red kidney beans 1 Tbsp. olive oil 6 oz. andouille sausage, sliced 1 cup chopped green bell pepper 1 cup chopped yellow onion 1 cup chopped celery
1⁄ 4
cup chopped green onions 1 Tbsp. minced garlic 1 Tbsp. chopped fresh thyme 2 tsp. chopped fresh sage 1⁄ 2 tsp. ground red pepper 6 cups water 4 cups unsalted chicken stock 1 tsp. kosher salt 1 bay leaf 1 cup uncooked long-grain brown rice 1⁄ 4 cup chopped fresh flat-leaf parsley Parsley leaves (optional) Hot sauce (optional) 1. Rinse beans, and place in
a bowl with water to cover by 2 inches. Let stand 8 hours or overnight. Drain. 2. Heat oil in a Dutch oven over medium-high. Add andouille; cook, stirring occasionally, until browned, about 3 minutes. Using a slotted spoon, transfer andouille to a bowl, reserving drippings in pan. Add bell pepper, onion, celery, chopped green onions, garlic, thyme, sage, and red pepper to pan; cook, stirring occasionally, until softened and browned, about 7 minutes. Add beans, 6 cups water, stock, salt, and bay leaf; bring to a boil. Reduce heat to medium, and simmer, uncovered, until beans are mostly tender, about 11 ⁄2 hours. 3. Stir in andouille and rice; cover and cook 1 hour or until rice is tender. Remove from heat; discard bay leaf. Stir in chopped parsley. Top with parsley leaves and serve with hot sauce, if desired. SERVES 8 (serving size: about 1 cup) CALORIES 357; FAT 5.7g (sat 1.5g, mono 1.5g, poly 0.7g); PROTEIN 22g; CARB 57g; FIBER 16g; SUGARS 4g (est. added sugars 0g); CHOL 13mg; IRON 6mg; SODIUM 484mg; CALC 107mg
W E N
NO ARTIFICIAL PRESERVATIVES, COLORS OR FLAVORS • NO HIGH-FRUCTOSE CORN SYRUP
A DV E R T I S E M E N T
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Cooking Light is a food and recipes magazine focused on living a healthy lifestyle. These products are developed under license from Cooking Light magazine. Cooking Light is not intended as a nutritional claim. Cooking Light is a trademark of Time Inc. Lifestyle Group. All reference trademarks are the properties of their respective owners. ©2017 Time Inc.
KITCHEN CONFIDENTIAL
GREEN YOUR KITCHEN
10 savvy, simple tips to make your cooking space more environmentally sound
P O T S ( L E F T T O R I G H T ) : ( 3 ) B E H O M E , C O U R T E S Y L A M B ’ S E A R S [ L A M B S E A R S LT D . C O M ] ; ( 1 ) S I M I L A R : K AT I V O N L E H M A N C A R V E D VA S E , S PA R TA N - S H O P. C O M
BY CHERYL SLOCUM
1
Grow Your Own Herbs Cut down on those clamshellclad, expensive herbs you get at the grocery store. Instead, set up a few pots of easy-to-grow herbs that thrive indoors or out. Try starting with mint, thyme, oregano, and parsley—low-maintenance plants that grow like weeds. Keep each herb in its own pot for best results. Then just snip off what you need when you need it. A P R I L 2 0 1 7 C O O K I N G L I G H T 123
KITCHEN CONFIDENTIAL 3 MAXIMIZE OVEN REAL ESTATE
If you’re roasting a pan of vegetables, go ahead and cook a second pan at the same time (or two chickens, pork tenderloins, loaves of bread). Serve one now, and use the extras later. 4 BAG THE BAGGIES
Marinate foods in shallow glass or ceramic dishes instead of using ziplock plastic bags. Make sure there’s enough liquid to cover the food, and if needed, weight the item with a smaller dish to keep it submerged. 5 BREAK DOWN
2
Dial Down Your Paper Towel Habit Blot moisture from produce with lightweight cotton or linen kitchen towels. Reserve them for jobs like patting vegetables dry, wrapping and storing herbs, keeping leafy greens moist in the crisper bin, and cleaning mushrooms. They’re inexpensive, and they wash and air-dry quickly. This helps you conserve paper towels, which are more hygienic for patting dry raw steaks and chicken, where salmonella and E. coli are concerns. 124 C O O K I N G L I G H T A P R I L 2 0 1 7
A portion of proceeds from the FEED line of towels helps fight world hunger. $12, westelm.com
6 STOP PEEKING
Keep the oven door closed until you absolutely have to check whatever is baking, braising, or roasting. Every time you open the door, the oven temp drops by as much as 50°F. Serial peekers waste serious energy.
P H O T O G R A P H Y: C A I T L I N B E N S E L ; P R O P S T Y L I N G : T H O M D R I V E R
CASSEROLES
A small casserole needs less cooking time and energy than a large one. So instead of loading the lasagna or strata or potpie into one giant pan, divide ingredients between two (or more) smaller baking pans. Bonus: You can eat one small pan tonight, with leftovers already neatly packaged and ready to reheat.
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KITCHEN CONFIDENTIAL 8 CONSIDER COMPOSTING
7
Wash Without Worry Skip antibacterial cleansers—the chemicals are potentially harmful and no more effective than hot soapy water. Plus, they can contribute to bacterial resistance. Instead, make your own “clean” grease-cutting cleaner from household staples: Combine 1 1⁄2 cups warm water, 1⁄4 cup fresh lemon juice, and 1 tablespoon baking soda; mix well until baking soda is dissolved. Place in a clean spray bottle.
You can compost even if you’re not a gardener. Rather than throwing food scraps away, save them and donate to a local school or community garden, or use compost to enrich the soil for your house plants and outdoor shrubs. You can also check if your town has a compost drop-off or pickup program. 9 BOIL SMARTER
You don’t need nearly as much water as you think to boil veggies and pasta. When noodles cook in less water, you get the added benefit of super-starchy cooking liquid for your sauces. And with veggies, you can cool the cooking water and use it to water plants. Even better: Instead of boiling veggies, steam them. You’ll use less water and preserve more nutrients, texture, and flavor. 10 THINK SMALL
As in, less square footage than your oven. Your toaster oven, microwave, and pressure cooker can cook food in a fraction of the time, saving loads of energy. The pressure cooker alone can slash cook times up to 70%.
126 C O O K I N G L I G H T A P R I L 2 0 1 7
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APPETIZERS ●●●●●
Marinated Goat Cheese p. 10
●●●●
Turmeric-Pickled Deviled Eggs p. 114
BEVERAGES ●●●●
●●●
●●●
BEEF
●●
Orzo and Herb Pilaf p. 24 Scallion-and-Cilantro Barley p. 23
●●●
Grilled Lemon Chicken Salad p. 24
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Mediterranean Chicken and Bulgur Skillet p. 119
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Pesto Chicken with Blistered Tomatoes p. 46
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Sweet-and-Sour Chicken Bowl p. 54
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Broccoli, Cheddar, and Brown Rice Cakes p. 18
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Indian-Spiced Pea Fritters p. 36
●●●
Spinach-Artichoke Strata p. 112
Herbed Ricotta, Asparagus, and Phyllo Tart p. 113
Sweet-and-Spicy Carrots and Peas p. 18 Warm Buttered Radish and Edamame Salad p. 20
SOUPS & STEWS ●●
VEGETARIAN ●●●●●
Umami Broth with Buckwheat and Vegetables p. 120
●●●●
Vegetable Soup Au Pistou p. 48
●●●●
Wheat Berry “Ribollita” p. 120
PASTA ●●● ●
●●
Pasta with Pea Puree p. 36 Pasta with Shrimp in Tomato Cream p. 81 Spinach Pesto Pasta with Shrimp p. 46
SALADS ●●●●●
All the Green Things Salad p. 113
●●●●
Berry and Walnut Salad p. 34
128 C O O K I N G L I G H T A P R I L 2 0 1 7
Farro-Kraut Pilaf p. 90
●●●
Cod with Fennel and Fingerling Potatoes p. 10
Cajun Red Beans and Brown Rice with Andouille p. 120
●●●●
●●●
Avocado and Almond Salad p. 34
PORK
SIDES
Chimichurri Chicken Thighs with Potatoes p. 33
●●●●
Wild Salmon with Horseradish-Mustard Sauce p. 90
The Big Omega Sandwich p. 64
●●●
FISH & SHELLFISH
Cod with Herbed Pea Relish p. 36
●
Spinach, Hummus, and Bell Pepper Wraps p. 77
Chicken Potpie Tartines p. 30
Arugula, Egg, and Charred Asparagus Salad p. 30
Dijon-Herb Crusted Salmon with Creamy Dill Sauce p. 20
●●●●
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Chicken-and-Vegetable Hand Pies p. 50
Spiced and Seared Flank Steak with Carrot Mash and Snap Peas p. 40
●●
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Spinach, Cheese, and Bacon Bread Puddings p. 26
Chicken, Mushroom, and Bok Choy Bowls p. 23
MAIN DISHES ●●●●
Pork Stir-Fry with Snow Peas p. 32
●●
Strawberry-Lime Rickey p. 12
Browned Butter Carrot Cake with Toasted Pecans p. 114
SANDWICHES
Honey-Baked Pork Roast p. 113
POULTRY
Grilled Pineapple Lemonade p. 130
DESSERTS ●●●●
●●
Green Pea and Parsley Hummus p. 36
●●●●
●●●●●
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Bibb, Radicchio, and Asparagus Salad p. 26
●●●●
Radish and Parmesan Salad p. 34
●●●●
Roasted Red Pepper and Pine Nut Salad p. 34
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Tortellini, Chicken, and Arugula Salad p. 38
STAFF RAVE
Our Highest-Rated Recipe from This Issue ALL THE GREEN THINGS SALAD p. 113
“Just as delicious as it is green.” —ADAM HICKMAN RECIPE TESTER AND DEVELOPER
Check out all of our staff faves in red.
COOKING LIGHT® (ISSN 0886-4446) is published monthly (except January/February) by Time Inc. Lifestyle Group, 4100 Old Montgomery Highway, Birmingham, AL 35209. Periodicals postage paid at Birmingham, Alabama, and at additional mailing offices. Postmaster: Send all UAA to CFS. (See DMM 507.1.5.2); Non-Postal and Military Facilities: Send address corrections to Cooking Light Magazine P.O. Box 62120 Tampa, FL 33662-2120. Canada Post Publications Mail Agreement No. 40110178. Return undeliverable Canada addresses to: Postal Stn. A, P.O. Box 4323, Toronto, ON, M5W 3H1. GST# 81996300RT0001. Copyright 2016 by Time Inc. Lifestyle Group. Title “Cooking Light” is a registered trademark of Time Inc. Lifestyle Group. COOKING LIGHT cannot be held responsible for any unsolicited material. U.S. Subscriptions: $22 for one year. Please allow six to eight weeks for shipment on new subscriptions and for changes of address. FOR HELP WITH YOUR SUBSCRIPTION, call 800-336-0125, or write COOKING LIGHT Subscriber Assistance, P.O. Box 62120 Tampa, FL 33662-2120.
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TRY THIS:
Char-Infused Lemonade
More wow ideas at cookinglight.com/wow
GRILLED PINEAPPLE LEMONADE Active: 20 min. Total: 30 min.
6 4 3 3⁄ 4
oz. fresh pineapple, sliced cups hot water Tbsp. granulated sugar cup fresh lemon juice (4 large lemons)
1. Heat a grill pan over medium-high.
Add pineapple slices in a single layer, and cook 5 to 6 minutes on each side, until dark char marks appear. Set grilled pineapple slices aside to cool. 2. Combine 4 cups hot water and sugar in a large pitcher, and stir with a whisk until sugar is dissolved. 3. Process pineapple and lemon juice in a blender until relatively smooth. 4. Pour pineapple mixture through a fine-mesh strainer into pitcher with sugar mixture; discard solids. Stir well until fully blended. Serve over ice. SERVES 6 (serving size: about 1 cup) CALORIES 45; FAT 0.1g; PROTEIN 0g; CARB 12g; FIBER 0g; SUGARS 10g (est. added sugars 6g); CHOL 0mg; IRON 0mg; SODIUM 7mg; CALC 10mg
—Recipe by Hayley Sugg
130 C O O K I N G L I G H T A P R I L 2 0 1 7
P H O T O G R A P H Y: G R E G D U P R E E ; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : K I M P H I L L I P S
This twist on classic lemonade is the divine union of fruity and smoky flavors. Naturally sweet pineapple goes into the drink, allowing us to use less added sugar. We use an indoor grill pan, but if your outdoor grill is already fired up, use it to lend extra smoky depth. Add a boozy spin with a dash of rum or tequila.
MAKE DINNER SOMETHING MEMORABLE.
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