and stir-fry until soft and fragrant, 1–2 minutes.
2. Stir in the broccoli and stir-fry until it turns a brighter shade of green, 2–3 minutes.
3. Add the carrots, celery, bell pepper, and peas and stir-fry until the vegetables have softened, 3–4 minutes.
4. Once the broccoli is tender, turn the heat to high and add the quinoa and reserved sauce. Toss the vegetables and the quinoa until they are evenly mixed and the quinoa is slightly crispy. Check for seasoning and add more tamari, salt, and black pepper if desired.
5. Transfer to a platter and serve alongside your protein of choice. Any leftovers can be refrigerated for up to 4 days.
Nutritional analysis per serving (1 cup): calories 227, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 8 g, carbohydrate 33 g, sodium 429 mg
W HITE B EANS ON A B ED OF G REENS
Serves: 4
Prep time: 10 minutes
Level: Easy
Budget: $
If you are looking for a quick lunch to satisfy your hunger and promote stable blood sugar throughout the afternoon, this dish is perfect for you.
2 cups cooked cannellini beans or 1 (15-ounce) can cannellini beans, rinsed and drained
juice of 1 lemon
½ cup chopped fresh parsley
1 garlic clove, minced
2 tablespoons extra-virgin olive oil
sea salt and freshly ground black pepper to taste
6 cups fresh mixed baby greens
1. In a medium bowl, mix all of the ingredients except the baby greens.
2. Divide the greens among four plates and serve the white bean salad on top. Any leftover bean salad can be stored in the refrigerator, separate from the salad greens, for up to 4 days.
Nutritional analysis per serving (½ cup): calories 228, fat 7 g, saturated fat 2 g, cholesterol 0 mg, fiber 7 g, protein 11 g, carbohydrate 32 g, sodium 56 mg
C URRIED S PINACH WITH C HICKPEAS AND C OCONUT M ILK
Serves: 10
Prep time: 10 minutes
Cook time: 20 minutes
Level: Easy
Budget: $
Coconut milk is a creamy, delicious addition to your diet. This recipe features chickpeas, but you could add any beans or vegetables—use your imagination!
½ cup extra-virgin olive oil
4 medium Vidalia onions, finely chopped
¼ cup curry powder
3 tablespoons garlic powder
½ teaspoon cayenne pepper
1½ pounds spinach, chopped
10 cups cooked chickpeas or 5 (15-ounce) cans, rinsed and drained
5 (13.5-ounce) cans unsweetened coconut milk
1. Heat the oil in a large cast-iron pan over medium-high heat. Add the onions and sauté until brown, 8–10 minutes.
2. Stir in the curry powder, garlic powder, and cayenne pepper and cook for an additional minute.
3. Add the spinach to the pan and cook until it wilts, about 5 minutes.
4. Stir in the chickpeas and coconut milk and cook until the chickpeas are warmed through, about 5 minutes. Serve as a side dish or over quinoa as a main dish. Store any leftovers in the refrigerator for up to 5 days.
Nutritional analysis per serving (2 cups): calories 206, fat 13 g, saturated fat 2 g, cholesterol 0 mg, fiber 5 g, protein 7 g, carbohydrate 19 g, sodium 56 mg
S AUTÉED S PINACH AND T OMATOES OVER R OASTED S PAGHETTI S QUASH
Serves: 4
Prep time: 10 minutes
Cook time: 1 hour
Level: Moderate
Budget: $
Spaghetti squash is a fun vegetable. It is crunchy and pasta-like and, with spinach, tomatoes, and pine nuts, makes a wonderful, simple meal.
1 tablespoon extra-virgin olive oil
1 large spaghetti squash, halved and seeded
sea salt and freshly ground black pepper
½ cup pine nuts
8 garlic cloves, finely chopped
1 pound grape tomatoes, halved
8 ounces baby spinach
10 fresh basil leaves, finely sliced
1. Preheat the oven to 350°F.
2. Brush the cut sides of the squash with 1 teaspoon of the oil and season generously with salt and black pepper. Place the squash, cut sides down, on a baking sheet and roast for 30–40 minutes. The squash is cooked when a knife easily pierces through the skin and flesh. Let cool enough to handle, shred the flesh with a fork into spaghetti-like threads, and set aside.
3. Turn the oven up to
2. Stir in the broccoli and stir-fry until it turns a brighter shade of green, 2–3 minutes.
3. Add the carrots, celery, bell pepper, and peas and stir-fry until the vegetables have softened, 3–4 minutes.
4. Once the broccoli is tender, turn the heat to high and add the quinoa and reserved sauce. Toss the vegetables and the quinoa until they are evenly mixed and the quinoa is slightly crispy. Check for seasoning and add more tamari, salt, and black pepper if desired.
5. Transfer to a platter and serve alongside your protein of choice. Any leftovers can be refrigerated for up to 4 days.
Nutritional analysis per serving (1 cup): calories 227, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 8 g, carbohydrate 33 g, sodium 429 mg
W HITE B EANS ON A B ED OF G REENS
Serves: 4
Prep time: 10 minutes
Level: Easy
Budget: $
If you are looking for a quick lunch to satisfy your hunger and promote stable blood sugar throughout the afternoon, this dish is perfect for you.
2 cups cooked cannellini beans or 1 (15-ounce) can cannellini beans, rinsed and drained
juice of 1 lemon
½ cup chopped fresh parsley
1 garlic clove, minced
2 tablespoons extra-virgin olive oil
sea salt and freshly ground black pepper to taste
6 cups fresh mixed baby greens
1. In a medium bowl, mix all of the ingredients except the baby greens.
2. Divide the greens among four plates and serve the white bean salad on top. Any leftover bean salad can be stored in the refrigerator, separate from the salad greens, for up to 4 days.
Nutritional analysis per serving (½ cup): calories 228, fat 7 g, saturated fat 2 g, cholesterol 0 mg, fiber 7 g, protein 11 g, carbohydrate 32 g, sodium 56 mg
C URRIED S PINACH WITH C HICKPEAS AND C OCONUT M ILK
Serves: 10
Prep time: 10 minutes
Cook time: 20 minutes
Level: Easy
Budget: $
Coconut milk is a creamy, delicious addition to your diet. This recipe features chickpeas, but you could add any beans or vegetables—use your imagination!
½ cup extra-virgin olive oil
4 medium Vidalia onions, finely chopped
¼ cup curry powder
3 tablespoons garlic powder
½ teaspoon cayenne pepper
1½ pounds spinach, chopped
10 cups cooked chickpeas or 5 (15-ounce) cans, rinsed and drained
5 (13.5-ounce) cans unsweetened coconut milk
1. Heat the oil in a large cast-iron pan over medium-high heat. Add the onions and sauté until brown, 8–10 minutes.
2. Stir in the curry powder, garlic powder, and cayenne pepper and cook for an additional minute.
3. Add the spinach to the pan and cook until it wilts, about 5 minutes.
4. Stir in the chickpeas and coconut milk and cook until the chickpeas are warmed through, about 5 minutes. Serve as a side dish or over quinoa as a main dish. Store any leftovers in the refrigerator for up to 5 days.
Nutritional analysis per serving (2 cups): calories 206, fat 13 g, saturated fat 2 g, cholesterol 0 mg, fiber 5 g, protein 7 g, carbohydrate 19 g, sodium 56 mg
S AUTÉED S PINACH AND T OMATOES OVER R OASTED S PAGHETTI S QUASH
Serves: 4
Prep time: 10 minutes
Cook time: 1 hour
Level: Moderate
Budget: $
Spaghetti squash is a fun vegetable. It is crunchy and pasta-like and, with spinach, tomatoes, and pine nuts, makes a wonderful, simple meal.
1 tablespoon extra-virgin olive oil
1 large spaghetti squash, halved and seeded
sea salt and freshly ground black pepper
½ cup pine nuts
8 garlic cloves, finely chopped
1 pound grape tomatoes, halved
8 ounces baby spinach
10 fresh basil leaves, finely sliced
1. Preheat the oven to 350°F.
2. Brush the cut sides of the squash with 1 teaspoon of the oil and season generously with salt and black pepper. Place the squash, cut sides down, on a baking sheet and roast for 30–40 minutes. The squash is cooked when a knife easily pierces through the skin and flesh. Let cool enough to handle, shred the flesh with a fork into spaghetti-like threads, and set aside.
3. Turn the oven up to
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