The 150 Healthiest 15-Minute Recipes on Earth (13 page)

From Dr. Jonny
: If you’re going to eat meat, it’s hard to think of a better choice than lamb. It’s almost never factory farmed, it’s by definition a young animal (so it hasn’t had time to accumulate a ton of toxins), and it’s almost always grass fed. This deliciously scented and flavored dish will make you feel like you’re in the French countryside. With a healthy grain (such as high-protein quinoa or fiber-rich barley) and a nutrient-rich green vegetable such as spinach, you’ve got the makings of a perfect meal. The dish features ease of preparation, speed, and, best of all, the fragrant herbes de Provence. Your family will think you’ve been secretly taking classes in French cooking.

2 1/2 tablespoons (38 g) Dijon mustard

1 1/2 tablespoons (6 g) herbes de Provence

2 teaspoons finely minced shallots (or 1 teaspoon onion powder, for a superspeed option)

1/2 teaspoon salt

1/4 teaspoon fresh ground black pepper

8 lean lamb loin chops

Olive oil, for grilling

Preheat the grill to medium heat.

In a small bowl, mix together the mustard, herbes de Provence, shallots, salt, and pepper. Spread the mixture evenly over the lamb chops. Lightly oil the grill with olive oil.

Oil the grill well with olive oil. (Mustard can stick.) Grill the chops for 4 minutes, flip, and grill for about 4 minutes more for medium rare or to desired doneness.

Yield
: 4 servings
Per Serving
: 593 Calories; 51g Fat (78.2% calories from fat); 31g Protein; 1g Carbohydrate; trace Dietary Fiber; 141mg Cholesterol; 397mg Sodium

From Dr. Jonny
: I wasn’t that much of a fisherman growing up, but my father used to take my brother and me to a little lake near Saugerties, New York, where we would fish for striped bass (usually unsuccessfully). These fish are prized for their rich taste and beauty—they have bright silver skin accented by striking lateral black stripes and a mild, sweet flavor with a firm, flaky texture. Truly delicious. They’re also high in protein (more than 20 grams per 3-ounce [85 g] serving), and have almost as much potassium as a banana! Fennel and thyme are the perfect spices to bring out the natural flavor of this lovely fish.

1/2 teaspoon olive oil

1 fresh skinless striped bass fillet (1 1/4 to 1 1/2 pounds [567 to 710 g])

Salt and fresh ground black pepper

1 tablespoon (15 ml) almond oil (or macadamia nut or olive oil)

2 medium fennel bulbs, fronds removed, sliced

1 cup (235 ml) dry white wine

1 tablespoon (2.4 g) fresh minced thyme (or 3/4 teaspoon dried)

1/2 lemon

Preheat the grill to medium-low heat.

Lightly oil the fish and season to taste with salt and pepper. Lay the fillet on the grill and cook for 7 minutes. Carefully turn the fish over and grill for 5 to 7 more minutes until it is cooked through (white and soft when pierced with a fork).

While the fish is grilling, heat the almond oil in a large skillet over medium heat.

Add the fennel and sauté for 2 minutes. Add the wine and thyme and simmer 10 to 12 minutes until the fennel is tender-crisp and the wine is nearly cooked off. Make a bed of the fennel, lay the fillet on top, and squeeze the lemon over all to serve.

Yield
: 4 servings
Per Serving
: 275 Calories; 10g Fat (35.9% calories from fat); 28g Protein; 10g Carbohydrate; 4g Dietary Fiber; 96mg Cholesterol; 163mg Sodium

Fortified Fish Soup with Sweet Onion

From Dr. Jonny
: Truth be told, the first time Vidalia onions got on my radar was when one of my experts listed them as a “top-ten” food for health (in my book
The 150 Healthiest Foods on Earth
). The expert, Andrew Rubman, N.D., called Vidalia onions “a low-glycemic, sweet-tasting, sulfur-rich delight,” which, translated, means that they’re sugar sweet but are low in carbs and don’t raise your blood sugar. In addition, they provide sulfur, the little known (but smelly!) mineral that is so critical for healthy hair, skin, and nails (not to mention liver supportive). Pacific cod, one of my favorite fish, is a protein heavyweight, containing a whopping 20 grams per fillet for a ridiculously low number of calories (89); that same fillet also contains more potassium than a banana. Here’s a tip: If cod’s light “fishiness” is too strong for you, mix in a tablespoon of sweet or mellow white miso when you remove the soup from the heat for a dose of healing probiotics and a saltier finish.

2 tablespoons (28 ml) sesame oil

4 ounces (115 g) sliced shiitake caps

1 large Vidalia onion, halved and sliced thinly (or 2 1/2 cups [400 g] prepared sliced onion)

1 tablespoon (15 ml) low-sodium tamari

1/4 cup (60 ml) sake (or mirin, sherry, or a combination)

4 cups (950 ml) vegetable broth

1 pound (455 g) boneless, skinless Pacific cod, cut into 1 1/2-inch (3.5 cm) pieces (or haddock, for a milder flavor)

3 tablespoons (30 g) shredded wakame, optional

1/4 cup (25 g) sliced scallions for garnish, optional

Heat the oil over medium heat in a heavy-bottomed soup pot. Add the shiitakes and onions and sauté for 4 minutes. Add the tamari and sake, increase the heat to medium high, and sauté for 3 to 4 minutes or until the mushrooms and onion are tender (it’s preferable if not all the sake is cooked off). Add the vegetable broth, increase the heat to high, and bring just to a boil.

Reduce the heat to a simmer, add the fish and wakame, if using, and cook for about 2 minutes or until the fish is just cooked through—do not overcook or the fish will become tough.

Remove from the heat and top the soup with the scallions, if using, to serve.

Yield
: 4 servings
Per Serving
: 437 Calories; 11g Fat (23.0% calories from fat); 32g Protein; 53g Carbohydrate; 7g Dietary Fiber; 45mg Cholesterol; 1931mg Sodium

From Dr. Jonny
: About once a week I get asked by a magazine to offer a top-ten list of superfoods, and I always start with the same one: wild salmon. Not only is it a terrific, low-calorie source of protein, but it’s one of the richest sources of the two most important omega-3 fats on the planet: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). But wait, there’s more! Wild salmon, as opposed to farm raised, gets its red color from dining on little crustaceans called krill, which in turn are loaded with a powerful (red) antioxidant called astaxanthin. It’s a winner on all counts, and you can’t do much better taste-wise than pairing it with pineapple. This dish tastes like the tropics!

1/3 cup (80 ml) pineapple juice (if there is enough, use the juice from the prepared pineapple rings)

1/4 cup (60 ml) low-sodium tamari

1 tablespoon (’5 ml) mirin (or honey)

2 tablespoons (12 g) prepared minced ginger (or minced fresh)

1/4 teaspoon garlic powder, optional

4 skinless salmon fillets (6 ounces or 170 g each; we recommend Vital Choice Alaskan wild salmon, which you can find in the Online Store/Healthy Foods section at
www.jonnybowden.com
)