The Physique 57 Solution (92 page)

Served warm, this scrumptious dish makes for really healthy comfort food. Enjoying it on a cold day feels like a special treat
.

1 cup green lentils, rinsed and drained

2 cups low-sodium vegetable broth

4″ wakame seaweed
or
4 pinches shredded

Leaves of 1 sprig fresh thyme

Leaves of 1 sprig fresh rosemary, chopped

½ cup parsnips, peeled and sliced into ¼″ disks

5 shiitake mushrooms (stems removed), sliced

1 tablespoon tamari

2 cloves garlic, crushed

2 plump scallions, chopped

1 cup watercress, chopped

1½ tablespoons olive oil

¼ teaspoon freshly ground black pepper or to taste

Place the lentils in a pot with the broth and seaweed; bring to a boil. Add the thyme and rosemary leaves, cover, and simmer for 10 minutes. Add the parsnips and mushrooms; cover and simmer for 10 more minutes or until the lentils are tender. Transfer the mixture to a bowl and stir in the remaining ingredients.

3 large romaine lettuce leaves

1 rounded tablespoon olive oil mayonnaise

¾ cup roast turkey breast (about 5 ounces),
or
3–5 slices store-bought turkey breast

1 tablespoon chopped red onion

¼ cup chopped jarred roasted sweet peppers

1 tablespoon chopped fresh parsley

Sea salt and freshly ground black pepper to taste

Arrange the romaine leaves on a plate as if they were bread. Spread olive oil mayonnaise on each leaf. Now build a wrap by placing an equal amount of the turkey, onion, sweet peppers, and parsley on each leaf. Season with salt and pepper, then fold the leaves into a wrap to serve.

1 ripe pear, cored and sliced very thin (skin on)

2 tablespoons chopped red onion

½ cup shredded cooked chicken (about 4 ounces)

¼ cup chopped jarred roasted sweet peppers

1 tablespoon raisins

1 tablespoon chopped walnuts

2–3 cups pre-washed arugula

2 tablespoons olive oil

1 tablespoon balsamic vinegar

Sea salt and freshly ground black pepper to taste

Combine the ingredients in a large salad bowl and toss until all components are well dressed.

½ cup shiitake mushrooms, cleaned, stems removed, and sliced

–½ cup Caramelized Onions (
here
)

1 chicken sausage cut into disks (we like Applegate Farms chicken-apple sausages)
or
¾ cup cubed roast turkey (about 5 ounces)

¾ cup cooked quinoa (
here
)

½ teaspoon minced fresh sage
or
¼ teaspoon dried sage

Sea salt and freshly ground black pepper to taste

3 cups washed baby arugula, baby spinach, or watercress

Sauté the mushrooms in the onion mixture until the mushrooms are soft (about 8 minutes). Add the sausage or turkey, cook until heated through, and combine all the ingredients (except the greens) in a large bowl. Serve over arugula or baby spinach—the greens will wilt under the heat of the quinoa.

1/3 cup canned chickpeas, rinsed and drained

1/3 cup canned black beans, rinsed and drained

½ cup grape tomatoes, halved

½ medium yellow bell pepper, seeded and diced

2 tablespoons red onion, finely chopped

¼ cup chopped celery

2 teaspoons chopped fresh cilantro

2 tablespoons chopped fresh parsley

1 garlic clove, minced

Pinch ground cumin

Sea salt and freshly ground black pepper to taste

1 tablespoon olive oil

Juice of ½ lime

3 cups pre-washed baby spinach

Combine all the ingredients except the spinach in a bowl and mix well. Spoon over the spinach and serve.

1 tablespoon olive oil

4 ounces hanger, skirt, or flank steak

2 cups chopped romaine lettuce

1 cup halved cherry tomatoes

¼ ripe avocado, cubed

½ can hearts of palm, drained and cut into ½″ disks

½ cup steamed string beans (
here
)

Sea salt and freshly ground black pepper to taste

Garlicky Lime Dressing (
here
)

To prepare the steak, heat the olive oil in a skillet over medium-high heat. Season the steak with salt and pepper to taste, then place it in the pan and cook for 5 minutes on each side, or to your desired doneness.

To prepare the salad, combine all the remaining ingredients (except the dressing) in a large bowl and toss. Slice the steak and place it on top of the salad. Top with dressing.

1 tablespoon olive oil

4 ounces lean, grass-fed ground beef

¼ cup mild salsa

¼ cup canned black beans, rinsed

2 tablespoons chopped red onion

2 tablespoons chopped fresh cilantro

Dash chili powder

Sea salt and freshly ground black pepper to taste

3 cups shredded romaine lettuce

Heat the olive oil in a skillet over medium heat. Add the beef and brown until cooked through. Drain off any fat, and set aside.

In a medium bowl, combine all the remaining ingredients. Add the beef and toss.

These yummy burgers are good enough to eat without a bun or regular burger toppings like ketchup, and make a wonderfully healthy option for cookouts
.

1 dash garlic powder

¼ teaspoon each: sage, onion powder, no-salt all-purpose seasoning, poultry seasoning

Dash cayenne pepper

Pinch sea salt

Freshly ground black pepper to taste

1 rounded teaspoon 100% fruit peach preserves

1 teaspoon Dijon mustard

½ pound ground, white-meat turkey

2 teaspoons butter

In a small bowl, combine all ingredients except the turkey and butter and mix well. Place the turkey in a medium bowl and fold in the spice mixture, being careful not to overwork the meat. Divide the mixture into two burgers, approximately ¾ inch thick.

In a large skillet, melt the butter over medium-high heat. Add the burgers and cook for 4 minutes on each side or until completely cooked through.