The 150 Healthiest 15-Minute Recipes on Earth (38 page)

From Dr. Jonny
: This is what I call “Mexi-comfort” food at its best! It’s high in protein and fiber, which you don’t often see, and it’s flavorful, warming, and filling. You can make it three different ways, all of them good, all of them with specific advantages. For you vegetarians (or even omnivores who want an occasional change from animal protein), the featured veggie option is superb. The beef version is fine as long as you use grass-fed beef. (We love the stuff from U.S. Wellness Meats, which is linked on my website, www.jonnybowden.com, under Online Store/Healthy Foods. See Nutritional Note on
page 59
.) Ground turkey is a little lighter, but equally high in protein. In any of its versions, this dish will make the grade with the guys on Superb Bowl Sunday! (Just don’t tell them it’s healthy!)

1 1/2 tablespoons (21 g) butter or nonhydrogenated omega-3 vegetable oil spread (e.g., Earth Balance)

2 1/2 cups (312 g) whole-grain cornbread/muffin mix (e.g., Bob’s Red Mill Stone ground Cornbread Mix)

4 eggs

8 ounces (225 g) cottage cheese, about 1 cup

1/2 cup (120 ml) any milk (cow’s, unsweetened plain, soy, almond, etc.)

1 to 2 tablespoons (9 to 18 g) canned chopped jalapeño, drained (or can use fresh, seeded), or to taste

1 package (14 ounces or 400 g) refrigerated vegan “beef” (e.g., gimme Lean Meatless Beef—or use 1 pound [455 g] cooked lean ground beef or turkey)

1 jar (16 ounces or 455 g) salsa

1 can (15 ounces or 425 g) kidney beans, drained and rinsed

1 can (15 ounces or 425 g) black beans, drained and rinsed

1 cup (130 g) frozen corn, optional

1/2 cup (50 g) chopped green or Spanish olives, pitted, optional

1 1/2 cups (173 g) shredded Monterey Jack cheese

Preheat the oven to 400ºF (200ºC, gas mark 6). Place the butter in a 9 × 13-inch (23 × 33 cm) baking pan and place in the oven until the butter is melted, about 5 minutes, then remove, swirl the butter to coat the bottom, and set aside.

While the butter is melting, in a large bowl, combine the cornbread mix, eggs, cottage cheese, milk, and jalapeño and mix until just combined. Spread a thin layer of the corn bread batter over the bottom of the prepared pan. Working with wet fingers, break up and drop the faux “beef” evenly over the batter, and pour the salsa over all. Pour the two beans and corn evenly over the salsa. Sprinkle the olives over the beans and corn, if using. Sprinkle the cheese over all, and top with the remaining batter. Use a wet spoon or wet fingers to spread the batter over the top. It will be sticky and may not cover the entire surface. Bake for 30 to 35 minutes or until the cornbread is cooked through.

Yield
: 9 to 12 servings
Per Serving
: 339 Calories; 13g Fat (33.3% calories from fat); 21g Protein; 36g Carbohydrate; 7g Dietary Fiber; 120mg Cholesterol; 876mg Sodium

Low-Sugar, High-Protein Indian Pudding

From Dr. Jonny
: Anything that has “pudding” in the title of the recipe gets my attention. It’s been a favorite food of mine since childhood, when my mother used to make it from a mix. So Indian Pudding? I’m paying attention. This recipe not only tastes like pudding but is surprisingly high in vegetarian protein from the soymilk and tofu, which also gives it a creamier texture than traditional Indian pudding. Blackstrap molasses is one of the few really healthy sweeteners, loaded with potassium, calcium, magnesium, and iron. This delicious pudding is warm, dense, and soothing, with a touch of sweet, warming spices. My mother would have loved it, even if though it doesn’t come out of a box!

2 cups (275 ml) milk (unsweetened vanilla, soy, or almond milk, or cow’s)

1/2 cup (70 g) cornmeal

1/3 cup (113 g) blackstrap molasses

1/4 cup (85 g) 100 percent maple syrup

1 teaspoon ground ginger

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup (460 g) firm silken tofu

1/3 cup (37 g) toasted sliced almonds

1/3 cup (50 g) dried currants

Preheat the oven to 350ºF (180ºC, gas mark 4).

Spray an 8 × 8-inch (20 × 20 cm) baking pan with almond or olive oil and set aside.

In a medium saucepan, whisk together the milk, cornmeal, molasses, syrup, ginger, cinnamon, and nutmeg. Bring just to a boil over medium-high heat, stirring continuously in the last minute or so as it starts to thicken and steam. (If using cow’s milk, don’t let it come to a boil—remove from the heat just before.)

While the cornmeal mixture is heating, blend the tofu with an immersion wand or in a food processor until smooth and creamy. Once the pan is off the heat, whisk in the blended tofu until well incorporated, and stir in the almonds and currants. Pour the mixture into the prepared pan and bake for about 40 minutes. You can eat it piping hot and wet, or allow it to cool—it will continue to set as it cools.

Yield
: 6 servings
Per Serving
: 273 Calories; 9g Fat (27.6% calories from fat); 10g Protein; 41g Carbohydrate; 3g Dietary Fiber; 6mg Cholesterol; 42mg Sodium

From Dr. Jonny
: For me as a nutritionist and as a functioning, busy person, there are two big challenges with breakfast. One is getting enough high-quality protein (which keeps you full, boosts your metabolism, and contributes to weight loss), and two is making sure the meal doesn’t spike my blood sugar so that I’m starving at 11 a.m. This breakfast bake addresses both issues. Everything is low glycemic (meaning your blood sugar will be squarely in the “zone” of sustained energy, no cravings), the vegetables are filled with antioxidants, the oats provide fiber (and help fill you up even more), and the protein is from two of the best sources on earth—whole eggs and cottage (or feta) cheese. Extra nutritional points for the calcium in the cheese! Even more extra points for how good this tastes!

4 eggs

1/2 cup (115 g) low-fat cottage cheese, small curd (or feta)

1 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

3 to 4 hot dashes hot pepper sauce, to taste, plus more to serve

2 cups (240 g) grated zucchini (about 2 small)

1/3 cup (37 g) sun-dried tomato strips, in oil, well drained

1 cup (80 g) whole rolled oats

1/4 cup (25 g) grated Parmesan cheese

Preheat the oven to 350°F (180ºC, gas mark 4).

Spray an 8 × 8-inch (20 × 20 cm) baking pan with olive oil. Set aside.

In the mixer, beat the eggs, cottage cheese, basil, oregano, salt, and pepper together until well blended, 30 to 60 seconds.

Stir in the zucchini, tomatoes, and oats. Pour into the prepared baking dish. Sprinkle with Parmesan and bake for 30 to 35 minutes until lightly browned.

Serve with extra hot sauce to taste, if desired.

Yield
:4 servings
Per Serving
: 234 Calories; 9g Fat (33.3% calories from fat); 18g Protein; 22g Carbohydrate; 4g Dietary Fiber; 218mg Cholesterol; 778mg Sodium