The 150 Healthiest 15-Minute Recipes on Earth (46 page)
Read The 150 Healthiest 15-Minute Recipes on Earth Online
Authors: Jonny Bowden
Pay attention, however, to the numbers for calories, protein, carbs, fat, and fiber. And of course to sugar, which is way more important than fat as a health hazard.
For those who’d like to know, here are the U.S. Food and Drug Administration’s current daily values, or recommended amounts of nutrients (such as vitamins) and macronutrients (protein, fat, carbohydrates) that men and women should consume each day.
They’re not all bad, but many are out of date (selenium, vitamin D) and some (300 grams of carbs, 50 grams of protein) are simply out of proportion (carbs are way too high, protein is too low). In my opinion, these values are compromises based on statistical models that have little relevance to the average person. The percent daily value on your nutrition facts label is based entirely on these numbers, and if the numbers are wrong, the percent daily value is next to useless.
FROM JONNY AND JEANNETTE:
Special thanks from both of us to our hardworking agent, Coleen O’Shea; to our favorite editor, Cara Connors; to our organization queen, Tiffany Hill; and to the amazing design and photography team at Fair Winds, especially Michele Lancialtomare and Rachel Sherwood.
In addition, for their indispensable feedback on the recipes, Jeannette would like to extend a warm thank you to her testers, tasters, and clients, including Frank and Karen Knapp, Jodi Bass, Sharon Lavallee, Leslie Lindeman, Judie Porter (thanks, Mom!), Russell and Karen Pet, her Real Food Moms partner, Tracee Yablon Brenner, and her beloveds, Jay, Jesse, and Julian. Kudos and thanks also to John K. Callaghan of Bellevue Wine and Spirits for his perfect wine pairing suggestions, and thanks to my mom and our dear friend Pam Goff for sharing their ideas for quick, tasty meals with me.
Jonny Bowden, Ph.D., C.N.S.,
is a board-certified nutritionist with a master’s degree in psychology and a nationally known expert on nutrition, weight loss, and health. A member of the Editorial Advisory Board of
Men’s Health
magazine and a health columnist for America Online, he’s also written or contributed to articles for dozens of national publications (print and online) including
The New York Times
,
The Wall Street Journal
,
Forbes
,
Time
,
Oxygen
,
Marie Claire
,
W
,
Remedy
,
Diabetes Focus
,
US Weekly
,
Cosmopolitan
,
Family Circle
,
Self
,
Fitness
,
Allure
,
Essence
,
Men’s Health
,
Weight Watchers
,
Pilates Style
,
Prevention
,
Woman’s World
,
InStyle
,
Fitness
,
Natural Health
, and
Shape
. He is the author of
The Most Effective Ways to Live Longer
,
The 150 Most Effective Ways to Boost Your Energy
, and
The 100 Healthiest Foods to Eat During Pregnancy
(with Allison Tannis, R.D.).
A popular, dynamic, and much sought-after speaker, he’s appeared on CNN, Fox News, MSNBC, ABC, NBC, and CBS, and speaks frequently around the country.
In addition to the above, he is the author of the award-winning
Living Low Carb: Controlled Carbohydrate Eating for Long-Term Weight Loss, The Most Effective Natural Cures on Earth, The Healthiest Meals on Earth
(with Jeannette Bessinger), and his acclaimed signature bestseller,
The 150 Healthiest Foods on Earth
.
You can find his DVDs,
The Truth about Weight Loss
and
The 7 Pillars of Longevity
, his popular motivational CDs, free newsletter, free audio programs, and many of the supplements and foods recommended in this book on his website, www.jonnybowden.com.
He lives in Southern California with his beloved animal companions Emily (a pit bull) and Lucy (an Argentine Dogo).
Jeannette Bessinger, C.H.H.C.,
owner of Balance for Life, LLC,
www.balanceforlifellc.com
, is a board-certified holistic health coach, award- winning lifestyle and nutrition educator, and personal whole foods chef.
She is coauthor of
The Healthiest Meals on Earth
(with Dr. Jonny) and
Simple Food for Busy Families
, and author of
Great Expectations: Best Food for Your Baby and Toddler
.
Designer and lead facilitator of a long-running and successful hospital-based lifestyle change program, she is a regular consultant and speaker to public and private organizations and coalitions working to improve the health of schools and cities in the United States.
As cofounder of Real Food Moms® (
www.realfoodmoms.com
), she provides busy moms with quick answers for how to feed their families well.
She lives in Portsmouth, Rhode Island, with her patient husband, two teenagers, three dogs, and pesky cat.
Note: Page numbers in italics indicate photographs
.
15-Minute German Potato Salmon Salad,
191
15-Minute Low-Cal Shrimp and Citrus Ceviche,
86
,
87
15-Minute Middle Eastern Lamb Chops,
67
adzuki beans,
134
allicin,
63
almond meal,
231
almond milk,
239
Easy, Appetizing Asian Croquettes,
155
Fast Fruit n’ Fiber Quinoa Salad,
152
Fiber Bonanza: Oat Bran Kheer on the Quick,
233
Low-Cal Tuna-Cranberry Lettuce Wraps,
225
Low-Sugar, High-Protein Indian Pudding,
208
Nutty Fruit Bars I: Healthy Bite Cherry Chewies,
247
Almost-Instant, Iron-Rich Picadillo,
185
ancho chile peppers,
101
,
184
,
214
anchovies,
223
anthocyanins,
165
Antioxidant Cocoa Oat Dreams,
230
Antioxidant Paradise: Teriyaki Salmon with Pineapple,
76
,
77
Anytime Fast Fruity Skillet Cake,
162
,
163
Apple-a-Day Wine-Marinated Fruit Mix,
244
apple cider,
42
Apple Power Breakfast on the Go,
164
apples
Apple-a-Day Wine-Marinated Fruit Mix,
244
Apple Power Breakfast on the Go,
164
Awesome Autumn Bean Dip,
214
Creamy Low-Fat Waldorf Slaw in Seconds,
215
Fast Fruit n’ Fiber Quinoa Salad,
152
A Healthier Sandwich: Turkey-Apple De-Light,
53
Healthy-in-a-Hurry Chicken Apple Sausage and Red Cabbage,
176
Low-Cal Tuna-Cranberry Lettuce Wraps,
225
Nutty Fruit Bars II: Heart-Lovin’ Lemon Zinger Truffles,
248
Slimming, Sweet, and Savory Turkey-Apple Sausage,
54
Smoked Turkey-Apple Cobb Salad in Seconds,
48
artichokes
In-a-Flash Frittatas I: Heart-Healthy Mediterranean,
125
Potassium Powerhouse: Quickest Artichoke Pasta,
115
Simple and Energizing Salad Niçoise,
107
asparagus,
192
astaxanthin,
112
avocados
15-Minute Low-Cal Shrimp and Citrus Ceviche,
86
Avocado Soup with Cheesy Tortillas in No Time,
143
Crab-Acados,
96
Game Time Five-Layer Salad, Lightened,
66
A Healthier Sandwich: Open-Faced Veggie-Max,
149
Nutrient-Filled Chilled Shrimp Salad,
89
Polyunsaturated Party: Lox Canapés with Avocado Miso,
226
Smoked Turkey-Apple Cobb Salad in Seconds,
48
Avocado Soup with Cheesy Tortillas in No Time,
142
,
143
Awesome Antioxidant Scallops Mediterranean,
191
,
192
Awesome Autumn Bean Dip,
214
baby spring greens,
113
.
See also
spring mix
baking items,
22
balsamic vinegar,
61
bananas
Low-Fat Pumpkin Pie Dip,
237
No-Fuss, Fast, and Healthy Chocolate Cherry Frosty,
232
Peanut Butter Protein Power,
239
barbecue sauce,
44
–45
barley
Fast, Flavorful Fiber: Rosemary Apple-Poached Chicken and Barley,
42
Low-Cal Turkey Barley Soup,
182
Quick-Fix Stuffed Peppers with Chèvre,
147
Awesome Antioxidant Scallops Mediterranean,
192
Calcium-Rich Caprese Salad in Seconds,
154
Fiber-Friendly Protein Pasta,
202
Ga-Ga for Fresh Gazpacho,
220
Low-Carb Pesto Pizza,
227
bass,
73
Awesome Autumn Bean Dip,
214
Black Bean Slenderizer Soup,
151
Easy, Protein-Rich Tangy Tomato Soup,
150
Easy Everyday Enchiladas,
203
Easy One-Pot Chicken Miso Soup,
40
Effortless Antioxidant Tomato Salad,
122
Fast and Fiberful Black Bean Salad,
129
Fiber Fest: Shiitake Adzuki Kasha,
134
Game Time Five-Layer Salad, Lightened,
66
A Healthier Sandwich: Open-Faced Veggie-Max,
149
The Healthiest Minestrone Stew,
140
Healthy Jalapeño Cornbread Chili,
206
Lightning-Fast Legume-Pesto Spaghetti,
148
Low-Cal Sloppy Jo-matoes in Minutes,
131
Low-Cal Stuffed Collards,
135
Low-Glycemic Caesar Salad Pizza in a Snap,
136
–137
Not Your Average Penne,
116
Nourishing Potatoes Series II: Beany Greenie Potato,
146
One-Pot Fiber Fiesta Taco Soup,
186
–187
One-Pot Red-Beans-and-Greens with a Kick,
200
Quick and Comforting Black Bean Chili,
132
Quick and Hearty Vegetable-Bean Quinoa,
124
Quick Quinoa Burgers,
153
Simple, Satisfying Southwest Chicken-Pinto Bean Stew,
29
Simple and Energizing Salad Niçoise,
107
Totally Fast Tamale Bake,
184
bean sprouts
Easy Asian Endive Wraps,
47
Healthy Peanut-Hoisin Beef and Bean Sprouts in Seconds,
60
Tasty, Time-Saving Thai Shrimp and Rice Noodle Salad,
88
beef
Almost-Instant, Iron-Rich Picadillo,
185
Body-Building Broiled Steak with Mushrooms,
58
Cheater Fajiters,
64
Game Time Five-Layer Salad, Lightened,
66
Gorgonzola Beef with Spinach, Super-Fast,
56
Healthy Peanut-Hoisin Beef and Bean Sprouts in Seconds,
60
Iron-Rich Blackstrap Balsamic Steak,
61
Quick-Sizzle Beef Satay Shish Kebab,
62
Totally Fast Tamale Bake,
184
beer,
101
bell peppers,
33
,
82
.
See also specific colors
Almost-Instant, Iron-Rich Picadillo,
185
Cheater Fajiters,
64
Citrus Jicama Salad,
172
