Cherry Mint Blast
This hydrating smoothie is good for your brain and your body — plus, the protein and healthy fats will keep you focused all morning.
Makes 2 servings • Prep time 10 minutes • Cook time 0 minutes
- 1 cup frozen cherries
- 1 to 2 tbs. fresh mint
- 2 cups spinach or kale, thick stems removed
- 2 tbs. hemp seeds
- 2 scoops chocolate or vanilla protein powder (plant-based, sugar-free)
- 3 cups cold water, or more or less for desired consistency
This recipe first appeared in “Smarter Eats: 5 Recipes From Tana Amen BSN, RN and Daniel G. Amen, MD.” Photo: Amen Clinics.
- Blend all ingredients in a high-powered blender until smooth.
- Divide evenly between two glasses. Serve cold.
Tip: To add a little superfood to the mix, include 1 tablespoon of pomegranate powder.
Tip: If you prefer, chia seeds or flaxseed meal can be substituted for hemp seeds.
Detoxifying Supergreens Smoothie
Packed with phytonutrient and supergreens, this smoothie will aid in detoxing your body.
Makes 2 servings • Prep time 5 minutes • Cook time 0 minutes
- 1 avocado
- 1 banana
- 1 cup blueberries
- 1 cucumber
- A handful of kale, romaine lettuce, or spinach
- 1 to 2 tsp. spirulina or chlorella
- Coconut water (or purified water)
- Stevia, to taste (optional)
- A sprinkle of cinnamon or cacao (optional)
This recipe first appeared in “The Health Benefits of Super Greens.” Recipe developer: Matthew Kadey MSc, RD. Photo: Andrea D’Agosto.
- Blend together and enjoy.
Tip: You can experiment with adding hemp seeds for protein and maca powder for energy.
Whole-Food Protein Smoothie
This portable smoothie from Dr. Mark Hyman can power the busiest of days. It’s 100 percent whole, real food — with plenty of plant proteins, healthy fats, fiber, and potent phytonutrients.
Makes 2 to 3 servings • Prep time 3 to 5 minutes, including cleanup. minutes • Cook time 0 minutes
- 1 cup frozen wild blueberries or other seasonal fruit
- ½ cup frozen cranberries
- ¼ lemon with rind (optional)
- 2 tbs. almond butter
- 2 tbs. pumpkin seeds
- 2 tbs. chia seeds
- 2 tbs. hemp seeds
- 1 small handful nuts, such as walnuts, almonds, or pecans (optional: add a Brazil nut or two for selenium)
- 1 leaf de-stemmed, ripped-up kale or handful of spinach (optional)
- 1 tbs. extra-virgin coconut butter
- ½ cup unsweetened almond or hemp milk
- 1 cup water, plus 1 to 3 ice cubes if desired.
This recipe first appeared in “Learn How to Make a Whole-Food Protein Smoothie.” Photo: Andrea Bricco.
For a fast to-go smoothie, put the ingredients in a wide-mouth Mason jar and use a hand blender to mix to desired consistency. Then drink one portion straight from the jar. Chill the unused portion for a great midmorning or afternoon snack.
You can also use a regular blender, if you prefer. If the shake is too thick, add more water until you reach a drinkable consistency.
Makes 2 to 3 servings. Prepared as shown, each 1-cup serving contains about 370 metabolism-boosting calories — a nice balance of plant-based protein, healthy fats, and phytonutrient-rich, fiber-packed, low-glycemic carbs. Rightsize the recipe based on your appetite and energy needs. You can also add unsweetened, plant-based protein powder and supergreens to further pump up the nutritional value, if desired.
Improvise! It’s fine to use the greens, seeds, and seasonal fruits you have on hand — just strive to maintain suggested ratios.
These kale-and-tomato mini-quiches can be frozen for up to a month.
Makes 6 servings • Prep time 20 minutes • Cook time 25 minutes
- 5 large eggs
- ½ tsp. salt
- ½ cup plain Greek yogurt or 4 oz. lox, chopped
- 1 tbs. extra-virgin olive oil
- 1 ¼ cup Roma tomatoes, chopped (about 2 medium)
- 1 cup kale, chopped
- 1 tbs. fresh thyme or rosemary, or 1 tsp. dried
This recipe first appeared in “Healthy Snacks for the Workday and School Lunch.” Recipe developer: Robin Asbell. Photo: Andrea D’Agosto.
- Preheat oven to 350 degrees F. Line a 6-cup muffin pan with paper liners, or grease with plenty of olive oil.
- Whisk the eggs and salt in a medium bowl. If using yogurt, whisk into the eggs until smooth. If using lox, fold into the eggs until combined.
- Heat olive oil in a small sauté pan over medium-high heat. Add the tomatoes, kale, and herbs, then stir to combine. Cook, stirring frequently, until the vegetables are soft and shrunken and the pan is nearly dry, about three minutes. Remove from heat and let cool to room temperature, then fold into the egg mixture.
- Divide mixture among prepared muffin cups and bake for 25 minutes, until the tops are puffed and browned.
- To store, cool completely and transfer to an airtight container. Refrigerate for up to four days, or freeze in an airtight container or freezer bag for up to a month.
This recipe provides whole-food protein along with healthy fats and complex carbs — a perfect way to keep you satisfied and energized until your next meal.
Makes 2 servings • Prep time 20 minutes • Cook time 25 to 30 minutes
- 1 tbs. coconut oil
- 1 bell pepper, diced
- ¼ cup red onion, diced
- 4 breakfast sausage links
- 1 medium sweet potato
- ½ cup kale, chopped
- 4 eggs
- ½ avocado, sliced
- Salt and pepper to taste
Recipe by: The Life Time Training Team.
- Set oven to broil. Place cast-iron pan over medium heat and melt coconut oil.
- Add bell pepper and onion to pan and sauté for about five minutes, until cooked. Add breakfast sausage and sauté another five to eight minutes, until browned.
- Julienne the sweet potato (or use a cheese grater) and add to pan along with the kale. Cook for about eight to 10 minutes, until softened.
- Carefully so that the eggs stay intact, crack each egg so they are evenly distributed in each quadrant of the pan and so they rest on top of the vegetables.
- Move pan to the oven and let cook for two to three minutes, until eggs are cooked to your desired consistency.
- Remove from oven. Top with avocado and salt and pepper.
Loaded with kale, Swiss chard, and spinach, this Greek-inspired egg dish also has feta cheese, garlic, and scallions.
Makes 15 servings • Prep time 40 minutes • Cook time 6 minutes
- 2 tbs. extra-virgin olive oil
- ½ cup diced red bell pepper
- Sea salt, 3 pinches plus ½ tsp.
- 2 cloves garlic, minced
- Pinch red-pepper flakes
- 1 cup tightly packed stemmed, washed, and finely chopped lacinato or curly kale
- 2 cups tightly packed stemmed, washed, and finely chopped Swiss chard
- 2 cups tightly packed stemmed, washed, and finely chopped spinach
- Freshly grated nutmeg (or a dash of ground)
- 10 organic eggs
- 2 scallions, minced
- 2 tbs. chopped fresh marjoram
- 1 tbs. chopped fresh thyme
- ¼ tsp. freshly ground black pepper
- 2 ounces crumbled feta cheese
This recipe first appeared in “How to Sauté Greens.” Recipe developer: Rebecca Katz. Photo: Andrea D’Agosto.
- Preheat oven to 375 degrees F. Lightly oil a 11-x-7-inch baking dish.
- Heat olive oil in a large sauté pan or skillet over medium heat.
- Add the bell pepper and a pinch of salt, and sauté for three minutes.
- Stir in the garlic and red-pepper flakes, and sauté another 30 seconds or so, until fragrant.
- Add the kale and another pinch of salt; sauté for five minutes.
- Then add the Swiss chard and spinach, plus one more pinch of salt. Sauté another five minutes, until the greens are wilted and tender.
- Remove pan from the heat and stir in a few gratings or a pinch of nutmeg.
- Whisk the eggs, scallions, marjoram, thyme, ½ teaspoon of salt, and the pepper together in a large bowl.
- Place the cooked greens in the bottom of the prepared dish and top with feta.
- Pour the egg mixture over the greens and bake until the eggs are just set, 25 to 30 minutes.
- Serve warm or at room temperature.
These simple, healthy tacos are a snap to prepare. They make a great family meal and can be assembled according to each person’s preference. Add grilled meat as an option if you like.
Makes 4 servings • Prep and cook time 30 minutes
- 2 tbs. olive oil
- 4 to 6 cloves peeled garlic
- 1 24- to 29-oz. can pinto beans or black beans, undrained
- Salt to taste
- ½ tsp. smoked Spanish paprika
- Dash of cayenne (optional)
- 8 sprouted corn tortillas
- 2 firm but ripe avocados, sliced
- 8 radishes, thinly sliced
- 1 cup chopped fresh cilantro
- ½ cup salsa
- ½ cup crumbled Cotija cheese or queso fresco
- 4 cups coarsely chopped baby kale, spinach, or arugula
This recipe first appeared in “Amazing Avocados: Recipes, Techniques, and More.” Recipe developer: Betsy Nelson. Photo: Terry Brennan.
- Heat the olive oil in a large cast-iron skillet and add the whole garlic cloves. Turn the cloves while cooking to an even golden brown, being careful not to let them burn.
- Carefully pour in the beans and their liquid, and stir until the sizzling settles down. Add the seasonings.
- Turn the heat to low and stir the beans continually until thickened (about 15 minutes), occasionally mashing with a potato masher or fork.
- While the beans cook, warm the tortillas and prepare the remaining ingredients, placing them in individual bowls.
- To prepare each taco, fill a tortilla with a scoop of beans and a couple of avocado slices, then top with the radishes, cilantro, salsa, crumbled cheese, and chopped greens as you like.
Cauliflower Rice Bowl
This easy-to-assemble bowl is built on a base of veggies and provides ample plant-based protein.
Makes 1 serving • Prep time 5 minutes • Cook time 30 minutes
- 1 ⅓ cup chickpeas
- 2 tbs. olive oil
- 4 tsp. chili powder
- 2 tsp. paprika
- 2 tsp. sea salt
- 4 tsp. coconut oil
- 4 cups riced cauliflower
- 4 cups kale
- ½ cup almond milk
- ½ cup hummus
- 4 tbs. pumpkin seeds
Recipe by: The Life Time Training Team.
- Preheat the oven to 350 degrees F. Spray a 9×13 baking sheet with nonstick oil.
- Drain and rinse the chickpeas. Pat them dry with a towel and place in a medium bowl. Add the olive oil and spices. Mix to combine and then place on the baking sheet. Bake for 20 to 25 minutes or until crisp.
- While the chickpeas are cooking, heat the coconut oil in a 10-inch skillet. Add the riced cauliflower and kale, sautéing until tender.
- Combine the almond milk with the hummus and blend well to combine.
- Place the riced cauliflower rice, kale, and chickpeas in a bowl. Drizzle the hummus mixture over the top and add the pumpkin seeds.
Eggs and Greens Buddha Bowl
Everyone loves big Buddha bowls because they allow for so many different flavors, textures, and nutrients in one bowl. This one is simple yet nutrient-dense, with an array of greens, olive oil, avocado, eggs, and seeds
Makes 2 servings • Prep time 5 minutes • Cook time 20 minutes
- 4 tbs. olive oil, divided
- 1 lb. ground pork or turkey sausage
- 2 large eggs, beaten
- 2 cups torn spinach leaves
- 2 cups torn arugula leaves
- 2 cups torn kale leaves
- 1 avocado, pitted, peeled, and sliced
- Scallions, sliced, for garnish
- Sesame seeds, for garnish
- Freshly ground black pepper
This recipe first appeared in “Recipes to Heal a Leaky Gut.” Recipe developer: Sarah Kay Hoffman. Photo: Andrew Purcell.
- In a large skillet, heat 1 tablespoon of oil over medium heat.
- Add the sausage and cook, breaking up the meat with a wooden spoon, until cooked through, for 5 to 7 minutes. Transfer the sausage to a bowl.
- In the same pan, heat 1 tablespoon of oil over medium heat.
- Add the eggs, and scramble them until cooked to your liking. Transfer to the bowl with the sausage.
- In the same pan, heat the remaining 2 tablespoons of oil over medium heat.
- Add the spinach, arugula, and kale, and sauté until wilted, for 3 to 5 minutes.
- Build each bowl by placing the greens on the bottom, followed by the sausage, and finally, the eggs. Add avocado, scallions, and sesame seeds to taste, and season with salt and pepper.
Did you know? The traditional Buddha bowl is vegetarian. This one uses meat, but if you’d like to keep it traditional, simply remove the meat and add extra greens, avocado, and sesame seeds. And of course, you can prepare the eggs any way you like, such as over easy.
Lemon-Caper Chicken and Cauliflower Rice
Makes 4 to 6 servings • Prep time 15 minutes • Cook time 10 minutes
- 2 tbs. ghee or avocado oil
- 2 lb. boneless, skinless chicken breasts, diced
- ¾ tsp. fine sea salt, plus more to taste
- Freshly ground black pepper to taste
- 4 cloves garlic, diced
- 1 shallot, diced
- 2 tsp. dried parsley
- 1 tsp. dried oregano
- 1 12-oz. package frozen cauliflower rice
- ¾ cup chicken bone broth
- ¼ cup full-fat coconut cream
- 1 tbs. arrowroot powder
- Finely grated zest and juice of 1 lemon
- 1 bunch lacinato (Tuscan) kale, stems and ribs removed and leaves torn into bite-sized pieces
- 2 tbs. drained capers
- 2 tbs. chopped fresh flat-leaf parsley
This recipe first appeared in “4 Quick and Healthy Recipes From Danielle Walker.” Photo: Aubrie Pic.
- In a large skillet, melt the ghee over high heat. Season the chicken generously with salt and pepper, add to the pan, and cook, stirring occasionally, for two to three minutes, until well browned on all sides.
- Turn down the heat to medium-high, add the garlic, shallot, dried parsley, and oregano, and cook, stirring occasionally, for three to five minutes more, until the shallots begin to soften.
- Add the cauliflower rice and ¾ teaspoon salt and cook, stirring often, for two to three minutes, until the cauliflower has thawed and is slightly browned.
- Pour in the broth and stir to release any browned bits from the bottom of the pan.
- In a small bowl, whisk together the coconut cream, arrowroot, and lemon juice. Pour the mixture into the skillet and let it come to a boil.
- Turn the heat down to medium-low and simmer for three to five minutes, until the rice has soaked up most of the liquid.
- Stir in the kale and capers and season to taste with salt and pepper.
- Remove from the heat and serve immediately, sprinkled with the lemon zest and fresh parsley.
Dry pasta is cooked right in the sauce, a timesaving and delicious trick Italian grandmothers use to infuse the pasta with lots of flavor.
Makes 6 to 8 servings • Prep and cook time 20 to 22 minutes
- 3 tbs. extra-virgin olive oil
- 4 garlic cloves (or more to taste), chopped
- 1 small onion, diced
- About 4 cups water
- 1 can (28 oz.) diced tomatoes or 3½ cups chopped fresh tomatoes with their juices
- 1 bunch kale, ribs removed, chopped
- 2 sprigs fresh basil, chopped, plus a few whole leaves for garnish
- 1 lb. whole-grain (brown rice or whole wheat) pasta
- ¼ cup grated Parmesan cheese
- Red pepper flakes (optional)
This recipe originally appeared in “6 Home-Cooked Meals From Laurie David.” Copyright 2014 by Hybrid Nation Inc. By permission of Rodale Books.
- Heat a large heavy-bottomed pot over high heat, and drizzle in the oil. Add the garlic and let it get nice and golden; it will take only about 30 seconds.
- Add the onion and cook until it is translucent, about three to four minutes.
- Add the water, then the tomatoes, kale, basil, pasta, and salt. Bring the mixture to a boil while stirring, then reduce the heat to a simmer.
- Cook until the pasta is al dente, giving the dish an energetic stir every few minutes (if it starts to look too dry, add a bit more water). Once the pasta is cooked, fold in the cheese and add the red pepper flakes, if desired.
- Top with the reserved basil.