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Nutritious Delicious:

Full Recipe List

200 RECIPES TO AMP UP YOUR DAILY MEALS

The notion of amping up the nutritional value of our daily meals sounded a lot better to us than a diet based on elimination. And focusing recipes on nutrient-dense ingredients seemed like a great way to do it. Rather than counting calories, we could make every calorie count. A dietitian would call this approach “crowding out” not-so-healthy ingredients with healthier ones. Getting the most out of what we eat lls our bodies with essential nutrients and can prevent overindulging, since we are not left with cravings that send us back to the fridge. Our goal was to build recipes that utilized the most nutrient-dense foods that are widely available and easily incorporated into everyday cooking.

Breakfast

Pepita, Almond, and Goji Berry Muesli
Sunflower Seed, Hazelnut, and Cherry Muesli
Quinoa Granola with Sunflower Seeds and Almonds
Flourless Nut and Seed Loaf
Steel-Cut Oatmeal with Carrots and Cherries
Three-Grain Breakfast Bowl
Chia Pudding with Fresh Fruit and Coconut
Blueberry-Oat Pancakes
100 Percent Whole-Wheat Pancakes
Pumpkin Spice Waffles
Whole-Wheat Blueberry-Almond Muffins
Cranberry-Orange Oat Muffins
Whole-Wheat Date-Nut Bread
Avocado and Bean Toast
Quick Sweet-and-Spicy Pickled Red Onions
Fried Eggs over Garlicky Chard and Bell Pepper
Kale and Black Bean Breakfast Burritos
Fluffy Omelet with Smoked Salmon and Asparagus
Frittata with Broccoli and Turmeric
Tofu Rancheros
Smoked Trout Hash with Eggs
Mushroom and Artichoke Hash with Parmesan Croutons

Lunch

MLTs
Turmeric Chicken Salad Sandwiches
Egg Salad Sandwiches with Radishes and Watercress
Chickpea Salad Sandwiches
Curried Chickpea Salad Sandwiches
Pinto Bean–Beet Burgers
Super Greens Soup
Turkish Tomato, Bulgur, and Red Pepper Soup
Garlic-Chicken and Wild Rice Soup
Mushroom and Wheat Berry Soup
Red Lentil Soup with North African Spices
Hearty 15-Bean and Vegetable Soup
Shiitake, Tofu, and Mustard Greens Soup
Italian Wedding Soup with Kale and Farro
Kale Caesar Salad
Mediterranean Chopped Salad
Super Cobb Salad
Asparagus, Arugula, and Cannellini Bean Salad with Walnuts
Pesto Farro Salad with Cherry Tomatoes and Artichokes
Three-Bean Salad with Arugula
Quinoa Taco Salad
Raw Beet and Carrot Noodle Salad with Almond-Sesame Dressing
Chinese Chicken Salad
Chicken and Arugula Salad with Figs and Warm Spices
Salmon, Avocado, Grapefruit, and Watercress Salad
Fennel and Apple Salad with Smoked Trout
Summer Rolls with Spicy Almond Butter Sauce

Main Dishes

Oven-Roasted Salmon with Tangerine and Ginger Relish
Oven-Roasted Salmon with Miso-Sesame Sauce
Salmon Tacos with Super Slaw
Pomegranate Roasted Salmon with Lentils and Chard
Black Rice Bowls with Salmon
Nut-Crusted Cod Fillets
Cod in Coconut Broth with Lemon Grass and Ginger
Baked Stuffed Trout with Red Pepper and Preserved Lemon
Poached Chicken with Warm Tomato-Ginger Vinaigrette
One-Pan Chicken with Kale and Butternut Squash
Parmesan Chicken with Warm Arugula, Radicchio, and Fennel Salad
Crispy Skillet Turkey Burgers
Spice-Rubbed Turkey Breast with
Sour Orange Sauce
Turkey Cutlets with Barley and Swiss Chard
Turkey Shepherd’s Pie
Turkey Meatballs with Lemony Brown
Rice and Sun-Dried Tomatoes
Pumpkin Turkey Chili
Pulled BBQ Turkey with Red Cabbage Slaw
Grilled Flank Steak with Tomato, Orange, and Avocado
Beef Stir-Fry with Bok Choy and Green Beans
Thai Grilled-Steak Salad
Thai Red Curry with Lentils and Tofu
Stir-Fried Tempeh with Orange Sauce
Vegetable Lasagna
Swiss Chard Macaroni and Cheese
Mushroom Bourguignon
Beet Barley Risotto
Sweet Potato, Poblano, and Black Bean Tacos
Swiss Chard Enchiladas Cauliflower Steaks
Whole-Wheat Pizza with Kale and Sunflower Seed Pesto
Cauliflower-Chickpea Flatbread with Romesco
Garlic Aïoli
Sriracha Aïoli
Avocado Crema
Lemon-Yogurt Sauce
Tahini Yogurt Sauce Chimichurri Sauce
Chermoula Sauce
Kale and Sun ower Seed Pesto

Vegetables

Roasted Artichokes with Lemon Vinaigrette
Stir-Fried Asparagus with Shiitakes
Beets with Orange and Walnuts
Grilled Broccoli with Lemon and Parmesan
Broccoli Salad with Almonds and Cranberries
Roasted Brussels Sprouts with Walnuts and Lemon
Brussels Sprout, Red Cabbage, and Pomegranate Slaw
Carrot “Tabbouleh” with Mint, Pistachios, and Pomegranate Seeds
Carrot “Tabbouleh” with Fennel, Orange, and Hazelnuts Slow-Cooked Whole Carrots with Pine Nut Relish
Cauliflower Puree
Cauliflower Rice
Edamame Salad with Arugula and Radishes
Stir-Fried Eggplant with Garlic-Basil Sauce
Sautéed Green Beans with Mushroom and Dukkah
Garlicky Braised Kale
Sautéed Spinach with Yogurt and Dukkah
Roasted Butternut Squash with Pistachios and Feta
Twice-Baked Sweet Potatoes with Hazelnuts
Sweet Potato and Swiss Chard Gratin
Roasted Spiralized Sweet Potatoes with Walnuts and Feta
Lentils with Spinach and Garlic Chips
Curried Chickpeas with Garlic and Yogurt
Butternut Squash Polenta
Quinoa Pilaf with Shiitakes, Edamame, and Ginger
Brown Rice Pilaf with Dates and Pistachios
Bulgur Pilaf with Cremini Mushrooms
Bulgur Pilaf with Shiitake Mushrooms

Snacks

Beet Muhammara
Super Guacamole
Sweet Potato Hummus
Navy Bean and Artichoke Dip
Roasted Tomato Salsa with Black Beans
Anchovy Dip
Kale Chips
Beet Chips
Whole-Wheat Seeded Crackers
Ultimate Nachos
Smoked Trout Deviled Eggs
Smoked Salmon Deviled Eggs
Brown Rice Onigiri with Spinach, Edamame, and Sesame
Cherry, Chocolate, and Orange Trail Mix
Cranberry, Coconut, Chili, and Lime Trail Mix

Dessert

Oatmeal Cookies with Chocolate and Goji Berries
Pumpkin–Cream Cheese Brownies
Beet-Chocolate Cupcakes
Beet “Sprinkles”
Carrot Snack Cake
Yogurt–Cream Cheese Frosting
Cranberry-Apple Crisp
Skillet-Roasted Apples with Dried Figs, Walnuts, and Maple Yogurt
Peaches, Blackberries, and Strawberries with Basil and Pepper
Chocolate-Avocado Pudding
Chocolate Bark with Pepitas and Dried Goji Berries
Chocolate Bark with Almonds and Cherries