Your Week Just Got A Lot Healthier

Photo: Courtesy Of Joy The Baker.
Here at R29, we like to think we're familiar with our readers' habits. Correct us if we're wrong, but we know that you're busy, we know that you like to eat healthy, and we know that, more than anything else, you love to click through endless slideshows of pure, unadulterated food porn. Did we miss anything?
Well, in your service, dear readers, we have teamed up with two of our favorite food blogs — Joy The Baker and Tasting Table — to come up with a full week's worth of healthy meals that you can actually make in your scarce, precious free time. Yep, that adds up to 21 delicious dishes that are designed to give you energy, without weighing you down.
1 of 21
Photo: Courtesy Of Joy The Baker.
Grains and applesauce and fruit and nuts: a delicious breakfast without an ounce of butter. We’ll eat it and feel utterly contented. Then we’ll have butter for lunch. (Let’s be real.)

Breakfast Quinoa with Toasted Coconut, Almonds and Fresh Mango
Serves: 2

1 cup red or yellow quinoa (or a mix!)
2 cups water
Pinch of salt
2 tbsp applesauce
2 tbsp shredded coconut (sweetened or unsweetened)
4 tbsp slivered almonds
1/2 to 1 cup fresh mango chunks
Milk to taste
Brown sugar to taste

1. Place a rack in the center of the oven and preheat to 375 degrees.
2. Line a baking sheet with parchment paper and spread coconut in a single layer across the sheet. Toast the coconut — keep a close eye on it, it could burn quickly. Coconut will be browned and fragrant after about six minutes. Remove from the oven and place in a small bowl.
3. Place almonds on the baking sheet. Toast almonds for about six to 10 minutes, until browned and fragrant. Remove from the oven and allow to cool in a small bowl.
4. Rinse dry quinoa. Place quinoa, salt, and water in a medium pot. Bring to a boil over medium heat. Simmer the quinoa until all of the water is absorbed. Stir occasionally. Turn off the flame and allow quinoa to cool slightly.
5. In a bowl, combine a heaping spoonful of quinoa, applesauce, a sprinkling of almonds and coconut, a generous helping of fresh mango, a sprinkling of sugar and a splash of milk. Enjoy. It’s breakfast.

For more recipes from Joy The Baker, click here.
2 of 21
Photo: Courtesy Of Joy The Baker.
Certain unromantic things come with adulthood: putting away one’s laundry, paying one’s taxes, eating one’s spinach. Drinking it in the form of this creamy smoothie is much more fun.

Spinach, Kiwi & Chia Seed Smoothie
Serves: 1 large or 2 small smoothies

For the smoothie
1 1/2 cups almond milk, cold
1 1/2 cups packed baby spinach leaves
1 banana, cut into chunks and frozen
1 ripe kiwi, peeled, cut into chunks

Awesome extras
2 tbsp chia seeds
2 tbsp wheat grass powder
1/2 to 1 tsp maca powder

In a blender, combine almond milk, spinach leaves, frozen banana chunks, and kiwi chunks. Add some of the awesome extras if you’re so inclined. Blend until smooth. Enjoy immediately.

For more recipes from Joy The Baker, click here.
3 of 21
This potato frittata is essentially a potato pie. The ratio of potatoes to eggs is definitely skewed in the potato lovers' favor. Perfection...and there's not even any cheese in this dish.

Potato Frittata
Serves: one 10-inch cast iron skillet of breakfast

5 tbsp canola oil, divided
1 small yellow onion, sliced
4 large russet potatoes, peeled and cut into 1/8-inch thick slices
3 tblsp unsalted butter
Kosher salt
Freshly ground pepper
7 large eggs
2 tbsp minced flat-leaf parsley
2 tbsp minced chives
2 tbsp heavy cream

1. Adjust the oven rack to the middle position and preheat oven to 400 degrees.
2. Heat a medium saute pan over medium high heat and drizzle with two tablespoons of the canola oil. Add the onions and cook until caramelized, about eight to 10 minutes.
3. Deglaze the pan with 1/4 cup of water, scraping any brown bits from the bottom with a wooden spoon. Cook until the water evaporates and the onions take on a uniform brown color, about five minutes.
4. Transfer the onions to the roasting pan and toss with the raw sliced potatoes. Add one tablespoon of butter and the remaining three tablespoons of oil. Toss with your hands. Season generously with salt and pepper.
3. Cover the pan with foil and bake for 25 to 30 minutes or until the potatoes are tender. Set the potatoes aside to cool for 15 minutes. Reduce the oven heat to 350 degrees.
5. Meanwhile, whisk the eggs, herbs and cream together. Season with salt and pepper.
6. Heat a 10-inch cast-iron skillet over medium high heat. Melt the remaining two tablespoons of butter in the skillet, making sure that melted butter greases the side of the cast iron as well. Add the cooked potatoes to the pan. Top with the egg mixture.
7. Cover the skillet with foil and bake for 30 minutes. Remove the foil and bake for 10 minutes more. Slice and serve directly from the skillet, warm or at room temperature.

For more recipes from Joy The Baker, click here.
4 of 21
Photo: Courtesy Of Joy The Baker.
Simple, big, bright, and tangy, this game-changer of a smoothie will take your day from overcast to bright and shiny with just a single sip.

Super Citrus Smoothie
Serves: one big smoothie

A juicer
A blender
2 tbsp Meyer lemon juice
The juice of 1/2 a grapefruit (save the other half for tomorrow’s smoothie!)
1/2 cup fresh orange or tangerine juice
2 tbsp honey
Heaping 1/2 cup Greek yogurt
1 frozen banana (they blend better when frozen)
1/2 cup ice cubes

In a blender, combine juices, yogurt, and honey. Blend for a few seconds. Add the ice cubes and blend until smooth. Yumtown.

For more recipes from Joy The Baker, click here.
5 of 21
Photo: Courtesy Of Joy The Baker.
Heaps of sliced apples and fresh cranberries with just a bit of oats: this warm pan of goodness feels like breakfast dessert. With warm, steaming milk, this bake is crazy delicious.

Vegan Apple Cranberry Oatmeal Bake
Serves: 4 to 6

For the fruit
3 medium Fuji or Granny Smith apples, peeled, cored and sliced
6 oz fresh cranberries
1 tbsp cornstarch
1/2 tsp ground cinnamon
1/2 tsp freshly grated nutmeg
Pinch of ground ginger and ground cloves
1/4 cup pure maple syrup

For the oatmeal
1 1/2 cups old-fashioned oats
1/4 cup all-purpose flour
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/8 tsp salt
3 tbsp olive oil
3 tbsp pure maple syrup
1 tsp pure vanilla extract
1 tbsp water
2 cups milk, heated to steaming, for serving (almond milk to keep it vegan, cow’s milk if you prefer)

1. Place a rack in the center of the oven and preheat oven to 350 degrees.
2. In a medium bowl, toss together apple slices, fresh cranberries, cornstarch, spices, and maple syrup. Toss with a spoon until cornstarch has disappeared into the mixture. Pour into an 8-by-8-inch square pan. Set aside.
3. In a medium bowl, whisk together oats, flour, spices, and salt. In a small bowl, whisk together oil, maple syrup, vanilla extract, and water. Add the wet ingredients to the dry, all at once. Toss together, ensuring that all of the dry ingredients are moistened. Spoon the oat mixture on top of the prepared fruit mixture. Toss just slightly with a spoon.
4. Place in the oven to bake until cranberries have burst and apples have softened, 45 minutes to one hour. While oatmeal bakes, place milk in a small saucepan over low heat. Heat until milk is steamy hot, but not boiling.
5. Remove fruit and oats from the oven. Scoop into bowls and pour desired amount of steamed milk over mixture. Conversely, you can also scoop cold ice cream over the warm fruit mixture. Serve warm.

For more recipes from Joy The Baker, click here.
6 of 21
Photo: Courtesy Of Joy The Baker.
Let’s get savory. We love how earthy mushrooms are: they're meaty without being, well, meat, while the brussels add another earthy note, leafy and bright green.

Mushroom and Brussels Sprout Hash
Serves: 2

2 tbsp olive oil
1 small shallot, minced
2 big handfuls cremini mushrooms
1 clove garlic, minced
3 big handfuls brussels sprouts
Salt and pepper to taste
Juice of half a lemon
1 scant tbsp olive oil
2 large eggs

1. Wipe mushrooms with a moist paper towel to remove any excess dirt. Slice mushrooms into quarters. Set aside.
2. Rinse brussels sprouts. Slice sprouts into ribbons by thinly slicing horizontally from top to bottom. Set aside.
3. In a medium skillet, heat olive oil over medium heat. Add shallots and cook until translucent and just browned, about four minutes. Add the mushrooms and a pinch of salt. Cook down until mushrooms are softened and beginning to brown. Add garlic and cook for one minute more.
4. Add brussels sprout ribbons and increase heat to medium-high. Toss to combine and cook until brussels and mushrooms are softened and extra browned. Once browned and cooked well, remove from the heat, add lemon juice, and toss.
5. In a separate sauce pan heat olive oil over medium-low heat. Crack two eggs into the pan and fry for 30 seconds. Cover the pan and cook to desired doneness (about four minutes for over-medium).
6. Divide hash between two bowls. Place one egg on top of each hash bowl and serve immediately.

For more recipes from Joy The Baker, click here.
7 of 21
Photo: Courtesy Of Joy The Baker.
This granola is super lovely. It has a richness from coconut oil and the macadamia nut butter feels so indulgent. It’s lightly sweetened and completely satisfying.

Gluten-Dairy-Cane Sugar-Free Homemade Granola
Makes about 9 cups of granola

6 cups gluten-free oats (old fashioned or quick cooking)
1 cup raw almonds
1 cup raw pumpkin seeds
1/2 cup raw sunflower seeds
3/4 tsp salt
3/4 cup coconut oil, melted to a liquid (or substitute extra virgin olive oil)
3/4 cup macadamia nut butter (or substitute natural peanut butter)
1/4 cup plus 2 tbsp honey (or substitute maple syrup)
3/4 cup golden raisins (or any dried fruit you like, optional)

1. Place two racks in the middle and upper third of the oven and preheat to 350 degrees. Line two baking sheets with parchment paper, or spray lightly with cooking spray and set aside.
2. In a large bowl, toss together oats, nuts and salt (leave out the raisins, we’ll toss these in after baking). In a medium bowl, gently whisk together the melted coconut oil (or evoo), nut butter, and honey. Pour the oil mixture over the oats and nuts and stir well. Make sure that every bit of oats and nuts is covered in some of the oil mixture.
3. Spread the granola mixture onto the two baking sheets from edge to edge. Bake for 15 minutes and carefully remove the pans from the oven to toss and stir the oats. This will ensure that the mixture cooks and browns evenly. Bake for another 10 minutes. Remove and stir. Repeat until mixture has cooked a total of 30 minutes and the oats are dark and golden. Allow to cool completely before tossing in golden raisins and storing in an airtight container.

For more recipes from Joy The Baker, click here.
8 of 21
Photo: Courtesy Of Joy The Baker.
This salad is yummy and unexpected, not to mention fancy enough to impress your friends at a dinner party.

Shaved Brussels Sprout Salad with Pineapple Poppy Seed Vinaigrette
Serves: 12 small or 6 large servings (big salad!)

8 cups raw Brussels sprouts ribbons (lay sprouts on their sides and slice thin, creating green ribbons)
1/2 cup scallions, sliced from the white to the green
1/4 cup parsley, coarsely chopped
2 cups fresh pineapple chunks, sliced bite size
1 cup French Lentils, cooked
1 cup raw macadamia nuts, roasted in olive oil, salt, and pepper
1 cup avocado chunks

1. Place a rack in the center of the oven and preheat to 350 degrees. Toss raw macadamia nuts in one tablespoon olive oil and salt and pepper and roast for 12 to 14 minutes, until golden brown and fragrant. Remove from the oven and allow to cool completely.
2. Simmer one cup of French lentils in three cups of water. Simmer for 30 to 45 minutes, until just cooked through. Drain completely, drizzle with olive oil, salt, and pepper and set aside to cool completely.
3. Slice pineapple into bite-size chunks.
4. Prepare salad dressing.
5. Slice avocado.
6. Just before serving the salad, toss together Brussels sprouts, scallions, parsley, pineapple, lentils, macadamia nuts and avocado chunks. Drizzle in dressing and toss well. Serve immediately.

Pineapple Poppy Seed Vinaigrette
Makes: 2 cups

1 1/2 to 2 cups fresh pineapple chunks
1/4 cup honey
1/4 cup rice wine vinegar
1 tbsp chopped scallions (the white portion)
1 small garlic clove, minced
1 tsp Dijon mustard
1/2 cup plus 2 tbsp canola oil
2 tsp poppy seeds
Salt and pepper to taste

1. Place fresh pineapple chunks in a food processor fitted with the blade attachment. Blend pineapple into a mostly smooth, frothy pulp. Place a fine mesh strainer over a medium bowl and press the pineapple puree through the strainer into the bowl. Scrape the bottom of the fine mesh strainer to get all the good bits. There will be just a bit of pineapple pulp in the fine mesh strainer when you’re done. You’ll have about one to 1 1/2 cups of juice/pulp.
2. In the the bowl of the food processor, combine juice/pump, honey, rice wine vinegar, scallions, garlic, and mustard. Pulse five times to incorporate. With the food processor on, slowly stream in the canola oil. Stop the food processor once the dressing is emulsified. Pour the dressing into a medium bowl and stir in poppy seeds, salt and pepper.
Salad dressing should be stored in an airtight container in the refrigerator for up to a week.

For more recipes from Joy The Baker, click here.
9 of 21
Photo: Courtesy Of Joy The Baker.
What kind of salad also combines parsley and blueberries? What kind of salad mixes mustard and pecans? This kind of salad. Somewhere in this madness is delicious success

Toasted Pecan and Fresh Blueberry Couscous Salad
Serves: 2 cups

1 cup dried Israeli couscous
2 cups water
1/4 cup fresh grated Parmesan cheese
Salt and fresh cracked pepper
3 tbsp olive oil
Juice of 1 lemon
1 tbsp whole grain mustard
1 tbsp capers
1 tsp lemon zest
1/2 cup toasted pecans
1/2 cup fresh blueberries
Small handful coarsely chopped fresh parsley
Large handful salad greens

1. Bring water to a boil. Season water with a good pinch of salt and add dried couscous. Cook until couscous is tender through, about 12 minutes. Drain couscous from water (there may only be a bit of water remaining), and rinse couscous in cool water. Pour into a medium bowl.
2. Add cheese, salt, pepper, olive oil, and lemon juice to the couscous. Stir to combine. Add mustard, capers, and lemon zest and stir to combine, making sure the mustard is evenly distributed. Finally, stir in the pecans, blueberries, and parsley. Season to taste.
3. Chill until ready to serve. When ready to serve, toss in a handful of salad greens and toss to combine.

For more recipes from Joy The Baker, click here.
10 of 21
Photo: Courtesy Of Joy The Baker.
Creamy, crunchy, healthful lunch. Scoopable with a spoon. Smearable with bread. Tupperware-friendly. Don’t let someone swipe it from the office fridge.

Edamame and Toasted Coconut in Avocado
Serves: 4

2 ripe avocados, sliced in half and pits removed

For the filling
1 1/2 cups shelled edamame
1/2 cup unsweetened coconut, toasted
2 tbsp diced red onion
2 tbsp chopped parsley
1 tsp black sesame seeds
2 tbsp chopped nori (optional)

For the dressing
1 tsp dijon mustard
1 tsp sesame oil
1 tsp soy sauce
A few tbsp fresh lemon juice
2 tbsp olive oil
Salt and pepper to taste

1. In a medium bowl, toss together all of the ingredients for the filling.
2. In a small bowl, whisk together mustard, sesame oil, soy sauce, and lemon juice. Whisk in olive oil in a slow stream to emulsify. Add salt and pepper to taste.
3. Pour the dressing over the filling. Toss to combine. Spoon the filling into halved avocado. Season with salt and pepper and serve.

For more recipes from Joy The Baker, click here.
11 of 21
Photo: Courtesy Of Joy The Baker.
This pasta salad feels extra-indulgent because it tastes like early summer when it's not even spring yet. It's also loaded with an almost embarrassing amount of sheep’s milk feta. Should we start counting the days until Memorial Day now?

It’s Not Summer Yet Greek Pasta Salad
Serves: 5

For the dressing
1/3 cup olive oil
3 tbsp fresh lemon juice
1 tbsp minced shallots
2 tsp Dijon mustard
2 tsp honey
Sea salt and fresh cracked black pepper to taste

For the pasta salad
5 cups cooked orzo pasta
2 cups de-seeded and coarsely chopped English Cucumbers
2 cups halved cherry tomatoes
1 heaping cup crumbled feta cheese
1/2 cup thinly sliced purple onion
1/3 cup chopped fresh basil
Sea salt and fresh cracked black pepper to taste

Salad dressings can be made in a mason jar with a tight-fitting lid. If you don’t have a jar, you can also vigorously whisk the mixture in a large bowl.
1. In a medium mason jar, combine olive oil, lemon juice, shallots, mustard, honey, and a pinch of salt and fresh cracked black pepper. Secure the lid tightly and shake vigorously until emulsified. Taste and season with more lemon, honey, salt, or pepper as necessary. Set aside.
2. In a large bowl toss together orzo pasta, cucumber, tomatoes, feta cheese, onion, and fresh basil. Season lightly with salt and pepper. Just before serving, drizzle in the dressing. Taste and season accordingly. Serve immediately.

For more recipes from Joy The Baker, click here.
12 of 21
Photo: Courtesy Of Joy The Baker.
These little vegetable pockets are amazing served warm with a small spoonful of sriracha. The crust is crisp and flakey, and the vegetables are married and soft.

Roasted Squash and Mushroom Tarts
Serves: 4 to 6 tarts

For the crust
2 cups all-purpose flour
1 tsp salt
2 tbsp sunflower seeds
1 tbsp poppy seeds
1/2 tsp fresh cracked black pepper
1 large egg
1 large egg white
1/4 cup cold water
1/4 cup olive oil

For the filling
1 small acorn squash
1 medium yellow onion
1 clove garlic
2 big handfuls cremini mushrooms, cleaned and sliced
2 tbsp olive oil
Salt and pepper
1 tsp ground cumin
1/2 tsp garam masala (optional)
1 large egg, beaten in a small bowl for egg wash

1. To make the crust, in a medium bowl combine flour, salt, seeds, and black pepper. In a small bowl whisk together egg, egg white, water, and olive oil. Whisk well to thoroughly combine.
2. Add the wet ingredients to the dry ingredients and stir together with a fork. Turn the dough out onto a lightly floured work surface and knead until the dough comes together in a disk. Add a bit more water or flour as necessary. Wrap the disk in plastic wrap and allow to rest in the refrigerator while you make the filling. Crust can also be made ahead and left to rest in the fridge for two days.
3. To make the filling, place a rack in the upper third of the oven and preheat oven to 375 degrees. Cut acorn squash in half and remove inside fibers and seeds. Slice the squash into 1/2-inch thick semicircles and place on a rimmed baking sheet.
4. Slice the onion in half, remove the skins, and slice into 1/4-inch semicircles. Place the onions on the rimmed baking sheet as well.
5. Smash the clove of garlic and toss it on the baking sheet.
6. Clean mushrooms with a damp paper towel, slice into bite-size pieces and place on the baking sheet.
7. Drizzle vegetables with olive oil. Sprinkle with salt and pepper and place in the oven to roast. Roast until all vegetables are softened and browned, about 25 minutes. Remove from the oven and allow to rest until cool enough to handle.
8. Once cool, scrape the soft squash from their skins and place in a medium bowl. Spoon the onions, garlic, and mushrooms into the bowl as well. Add cumin and garam masala (if using), and season to taste.
9. To assemble the tarts, first line a baking sheet with parchment paper and set aside. Next, let’s roll out the olive oil crust. There are two ways to roll out the crust. You can divide the dough into four equal pieces and roll each piece out into 8-by-8-inch squares. Or you can roll the entire disk out into a 1/4-inch thickness, and use a knife to slice the dough into 6-by-6 or 8-by-8-inch squares. You can re-roll any scraps of dough once to create another tart.
10. Arrange your pastry squares on a clean work surface. Add about 1/4 to 1/3 cup of filling into the center of each pastry. Lightly brush the edges of each pastry with egg wash.
11. Bring two opposite corners of the dough together into the center and pinch together. Lift the two remaining corners up to the center, matching the seams so they meet to form a raised ridge. Crimp to seal. You should have a square turnover forming an X on top. Carefully lift and place on prepared baking sheet. Repeat with the remaining dough squares. Brush the tops of each tart lightly with egg wash.
12. Bake for 25 to 30 minutes or until the tarts are golden brown and bubbling. Remove from the oven and allow to cool for 10 minutes before serving warm. Tarts can also be reheated in a warm oven covered with foil.

For more recipes from Joy The Baker, click here.
13 of 21
Photo: Courtesy Of Joy The Baker.
This is the sort of salad that you can eat and feel like you’re indulging in a good life. Not like you’re depriving yourself of peanut butter cups. This salad is a treat in itself…and totally justifies peanut butter cups for dessert.

Spinach Feta Blood Orange Salad

For each person, portion about two handfuls of clean, baby spinach. Peel and thickly slice a blood orange, or whatever citrus you have on hand. Catch as much of the juice as you can and pour it back over the salad with a good drizzle of olive oil and a sprinkling of fresh cracked black pepper. Toss the spinach with oranges, sliced avocado, a hearty portion of feta cheese crumbles and sunflower seeds. Serve immediately and enjoy.

For more recipes from Joy The Baker, click here.
14 of 21
Photo: Courtesy Of Joy The Baker.
Herby beans. Kale and coconut. Fresh cabbage. Sliced radishes...all stacked up on crunchy tortillas.

Kale Coconut and White Bean Tostadas
Serves: 4

12 tostada shells (or make tacos with corn tortillas)
1 lime cut into wedges
1 heaping cup shaved purple cabbage
1 bunch of radishes sliced
1 bunch dino kale
1/2 cup large unsweetened coconut flakes
1 tbsp olive oil
1 tbsp soy sauce
Red chili flakes or sriracha sauce
1 14-oz can white beans, drained and rinsed
1 tbsp olive oil
2 tbsp chopped chives
2 tbsp chopped parsley

1. Arrange tostada shells, lime wedges, cabbage, and sliced radishes on a serving platter.
2. Preheat oven to 350 degrees and line a large baking sheet with parchment paper.
3. Rinse and dry kale leaves. Tear the dark kale leaves away from their stem and tear into bite-sized pieces. Arrange on a single layer of the baking sheet.
4. Sprinkle with coconut. Sprinkle with olive oil, soy sauce, and a bit of chili flakes or sriracha sauce. Toss together with your fingers to ensure that all of the leaves are lightly coated. Place in the oven and bake for about 15 minutes, or until wilted and crunchy. Remove from the oven and place in a serving bowl.
5. In a small saucepan over medium heat, stir together beans, olive oil, chives and parsley. Stir until warm and heated through. Serve warm kale and beans with the tostada shell and garnish. Enjoy!

For more recipes from Joy The Baker, click here.
15 of 21
Photo: Courtesy Of Tasting Table.
We all know that broccoli packs a nutritional punch. Add a little fun to this virtuous vegetable with garlic, mild red chiles, and toasted, sliced almonds.

Grilled Broccoli with Chile and Garlic
Serves: 4

1 lb broccoli, cut into florets
1/2 cup extra-virgin olive oil, divided
1 tsp coarse sea salt, divided
1/2 tsp freshly ground black pepper, divided
4 garlic cloves, thinly sliced
2 mild red chiles (such as Fresno chiles), thinly sliced into rounds
1/4 cup toasted, sliced almonds (optional)
1 lemon, sliced into wedges

1. Fill a large bowl with ice and cold water and set aside. Blanch the broccoli florets in a large pot of boiling water for two minutes, then use a slotted spoon to transfer the broccoli to the ice water to cool. Drain the broccoli in a colander and dry it on a paper towel-lined sheet pan.
2. In a mixing bowl, toss together the broccoli, three tablespoons of the olive oil, 1/2 teaspoon of the sea salt and 1/4 teaspoon of the black pepper.
3. Heat a grill pan over high heat for 5 minutes. Grill the broccoli until charred on all sides, about 6 minutes total (depending on the size of the grill pan, you may have to do this in batches). Transfer the grilled broccoli to a bowl.
4. Set a small skillet over medium heat and add the remaining five tablespoons of olive oil, the garlic and chiles and cook until the garlic begins to turn golden brown, one to two minutes. Pour the garlic-chile oil over the broccoli and toss to combine. Season with the remaining 1/2 teaspoon of salt and 1/4 teaspoon of pepper, sprinkle with the toasted almonds (if using) and serve with lemon wedges.

For more recipes from Tasting Table, click here.
16 of 21
Photo: Courtesy Of Tasting Table.
Creamy ginger yogurt sauce was made for this tender broiled salmon, while chile-garlic, miso and maple come together to add spice with a hint of sweet. The classiest way to get your omega-3s.

Chile-Garlic Broiled Salmon with Ginger Yogurt Sauce
Serves: 4

Nonstick cooking spray
Four 6-oz salmon fillets
1 tbsp chile-garlic paste (sambal oelek)
1 tbsp white miso paste
1 tbsp plus 1 teaspoon maple syrup

1/4 cup reduced-fat plain Greek yogurt
1/2 teaspoon chile-garlic sauce (sambal oelek)
1/2 teaspoon low-sodium soy sauce
1/2 teaspoon freshly grated ginger
1 scallion, thinly sliced on a bias

1. Cook the salmon: Line a rimmed baking sheet with aluminum foil and lightly coat the foil with cooking spray. Place the salmon fillets on top. In a small bowl, whisk together the chile-garlic sauce, miso and maple syrup. Divide the mixture over the top of each salmon fillet, spreading it to coat the tops and sides easily.
2. Adjust the oven rack so it is five inches from the broiler element and heat the broiler to high. Broil the salmon until the tops of the fillets are browned and sizzling and the center of each fillet gives slightly to firm pressure, 8 1/2 to nine minutes. Remove from the oven and set aside to rest.
3. While the salmon cooks, make the sauce: In a small bowl, whisk together the yogurt, chile-garlic sauce, soy sauce, and ginger.
4. Place one salmon fillet on each plate and serve with a dollop of the ginger yogurt sauce and sprinkled with scallions.

For more recipes from Tasting Table, click here.
17 of 21
Photo: Courtesy Of Tasting Table.
Swordfish in one of the few natural food sources of vitamin D, so until the sun comes out for good, load up on this essential vitamin with this delicious recipe.

Grilled Swordfish with Eggplant-and-Pepper Salad
Serves: 4 to 6

3 tbsp white wine vinegar (preferably Chardonnay vinegar)
1 tbsp plus 1½ teaspoons honey
2 1/4 tsp Dijon mustard
1 1/2 tsp finely chopped fresh thyme, plus 1 tsp whole leaves, divided
1 1/2 tsp kosher salt, divided, plus more to taste
3/4 tsp freshly ground black pepper, divided, plus more to taste
1/3 cup extra-virgin olive oil
3 Japanese eggplants, halved lengthwise (if large, halved and quartered)
1 large poblano chile
1 medium red bell pepper
1 tbsp canola oil, for grilling the vegetables
1 large bunch watercress, stems removed

1 1/2 lb swordfish steak
2 tbsp canola oil, for grilling the fish
2 tsp kosher salt
1 tsp freshly ground black pepper
1 tsp whole thyme leaves

1. Make the dressing for the salad: In a medium bowl, whisk together the vinegar, honey, mustard, chopped thyme, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Slowly whisk in the olive oil until the dressing is creamy and emulsified.
2. Grill the vegetables: Build a two-level fire on a charcoal grill high heat on one side and medium heat on the other (if using gas grill, set one side to high heat and the other side to medium heat). Brush the eggplants, poblano and bell pepper with one tablespoon of canola oil. Scatter one teaspoon of whole thyme leaves over the vegetables, and season the vegetables with one teaspoon of the salt and 1/2 teaspoon of the pepper.
3. Grill the poblano and bell pepper over high heat until charred on all sides, seven to 10 minutes total. Transfer the poblano and the red pepper to a medium bowl, cover the bowl with plastic wrap, and set aside until cool enough to peel, seed, and finely chop. Meanwhile, grill the eggplants until charred on both sides and tender, about five minutes. (If the eggplants get too dark too quickly, move them to the cooler side of the grill). Transfer the eggplants to a cutting board.
4. Grill the fish: Brush both sides of the swordfish with one tablespoon of the canola oil, then season with two teaspoons of kosher salt and one teaspoon of pepper. Sprinkle both sides with one teaspoon of whole thyme leaves. Using tongs, dip a folded paper towel into the remaining one tablespoon of canola oil, then use it to grease the grill grates. Grill the swordfish over high heat until charred on both sides, two to four minutes per side. Transfer the swordfish to the cooler side of the grill and continue to grill until the fish is cooked through, five to eight minutes longer for a 1 1/2-inch-thick steak. (If your piece of fish is thinner or thicker, adjust the grilling time accordingly.)
5. While the swordfish grills, chop the eggplants into bite-size pieces and transfer them to a large bowl. Add the finely chopped poblano and bell pepper and season with more salt and pepper to taste. Add the watercress and pour about half of the dressing over the salad, gently tossing to coat. Taste and season with more salt or pepper as needed. Place the fish on a large platter. Drizzle the remaining dressing over the fish and serve with the eggplant-pepper salad.

For more recipes from Tasting Table, click here.
18 of 21
Photo: Courtesy Of Tasting Table.
Bringing all the decadence and satisfaction of barbecue but without the meat, this recipe has us dreaming of summer picnics.

Spicy Barbecued Tofu Kebabs
Serves: 6 kebabs

Barbecue sauce
1/2 tsp brown mustard seeds
1/2 tsp cumin seeds
1/2 tsp dried red pepper flakes
1/4 tsp coriander seeds
1/4 tsp black peppercorns
1 tbsp grapeseed oil
2 garlic cloves, very finely chopped
1-inch piece of ginger, peeled (use the edge of a teaspoon to scrape off the skin) and grated
1/2 medium shallot, very finely chopped
1/4 cup no-salt-added tomato paste
1/2 cup water
1 tbsp honey
2 tsp kosher salt

1 package extra-firm tofu, drained
2 tbsp canola oil
Chopped cilantro, for serving

1. To a spice grinder add the mustard seeds, cumin seeds, red pepper flakes, coriander seeds and peppercorns. Cover and pulse briefly for a coarse powder.
2. To a small nonstick skillet set over medium heat, add the oil and heat until it shimmers, about 1 minute. Add the spice mixture and cook until the spices are toasted and fragrant, about 1 minute. Stir in the garlic, ginger and shallot and cook until fragrant, stirring often, for about 1 minute. Add the tomato paste and cook until its color deepens, about 2 minutes. Pour in the water, then add the honey and salt and stir to combine. Reduce the heat to low and cook until the sauce thickens slightly, 3 to 5 minutes. Transfer the barbecue sauce to a heat-safe container.
3. Set the tofu on a double layer of paper towels. Cover the tofu with 2 more sheets of paper towel and gently press to extract its moisture. (Use light pressure so the tofu doesn't crack.) Slice the tofu into one-inch cubes, then thread it onto 6 skewers. (If using wood skewers soak them in cold water for 20 minutes before using.) Brush the tofu with a little of the oil, lightly coating all sides.
4. Heat a charcoal or gas grill to medium-high. Use tongs to dip a folded paper towel into the remaining canola oil, then use it to grease the grill grates. Set the tofu skewers on the grill. Brush the top of the skewers with the barbecue sauce and cook until the underside of the tofu is browned, one to two minutes. Turn the skewers and brush the tofu with more sauce. Continue to cook the skewers until all sides are browned and nicely coated with sauce, four to eight minutes total. Transfer the skewers to a platter and serve sprinkled with cilantro and with extra barbecue sauce on the side.

For more recipes from Tasting Table, click here.
19 of 21
Photo: Courtesy Of Tasting Table.
"Ancient grains" such as farro, freekeh and quinoa are experiencing a renaissance lately. High in fiber and rich in minerals, they're a delicious way to break out of a whole-wheat rut.

Ancient Grains Salad
Serves: 8

5 cups water
1 tsp kosher salt
1 cup farro
1 cup freekeh or wheat berries
1 cup red quinoa
1 tbsp Bragg's Liquid Aminos
1 tbsp rice vinegar
6 tbsp extra-virgin olive oil
2 medium oranges
1/4 cup canned chickpeas, rinsed
2 tbsp raw pumpkin seeds
2 tbsp raw sunflower seeds
2 tbsp raw Brazil nuts
2 tbsp raw almonds
2 tbsp goji berries
2 celery stalks, finely chopped
1 carrot, finely chopped
1/4 fennel bulb, very thinly sliced or shaved on a mandoline
1 red bell pepper, halved and thinly sliced
1/4 cup baby arugula
2 tbsp sprouts (such as alfalfa or bean sprouts)

1. Set a large pot with the water and salt over high heat. Once boiling, add the farro and freekeh (or wheat berries), reduce the heat to medium and simmer for 15 minutes. Add the red quinoa and cook until the quinoa uncoils and the grains are tender, about 15 minutes longer. Drain the grains in a colander, then transfer to a rimmed baking sheet and spread in an even layer to cool, about one hour.
2. In a small bowl, whisk together the Bragg's Liquid Aminos, rice vinegar and olive oil.
3. Slice the ends off of each orange. Stand upright and slice away the peel and white pith from top to bottom, exposing the orange segments. Slice between each membrane to release the orange segments from the membrane, then place the orange segments in a medium bowl.
4. To a large bowl, add the cooled grains, drained chickpeas, pumpkin seeds, sunflower seeds, Brazil nuts, almonds, goji berries, celery, carrot, fennel, bell pepper, orange segments, arugula and sprouts. Dress with the vinaigrette, toss to combine and serve.

For more recipes from Tasting Table, click here.
20 of 21
Photo: Courtesy of Tasting Table.
Warm toast spread with creamy, comforting avocado gets an added kick of protein from the eggs gribiche. Eaten for breakfast or lunch, this dish will power you through your day — including the dreaded afternoon slump.

Avocado Toast
Serves: 2

For the eggs gribiche
4 large eggs
4 small shallots, finely chopped
1 1/2 tsp Dijon mustard
1 1/2 tsp salt-cured capers, rinsed and finely chopped
1 tbsp finely chopped cornichons (or gherkins)
1 tbsp sherry vinegar
1/4 cup extra-virgin olive oil
1/4 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1 1/2 teaspoons tarragon, chopped
1 tbsp chives, finely chopped
1 tbsp chervil, finely chopped
Squeeze of lemon juice

For the avocado spread
2 avocados
Juice of half a lemon
1/8 teaspoon Tabasco
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
4 slices bread (preferably country loaf), toasted
1/4 teaspoon espelette pepper

1. Fill a small bowl with ice and water and set aside. Bring a small saucepan filled with water to a boil over high heat. Use a slotted spoon to slowly lower the eggs, one at a time, into the water. Cook for seven minutes, turn off the heat, and use the slotted spoon to transfer the cooked eggs to the ice water. Once the eggs are cool enough to handle, gently roll them on a counter to crack the shell, then peel it away. (Be careful, as the egg yolks are still semisoft in the center.)
2. To a small bowl, add the shallots, mustard, capers, cornichons, vinegar, and olive oil. Whisk to combine. Season with salt and pepper. Add the tarragon, chives, chervil, and lemon juice. Stir to combine. Quarter the eggs and gently add to the gribiche. Divide the eggs gribiche between two small bowls.
3. In a small bowl, mash the avocado with the lemon juice, Tabasco, salt and black pepper. Spread the avocado mixture over the toast and sprinkle with espelette pepper. Divide four pieces of avocado toast between four plates and serve with the bowls of eggs gribiche on the side.

For more recipes from Tasting Table, click here.
21 of 21
Photo: Courtesy Of Tasting Table.
You didn't think we'd forget dessert, did you?! This creamy, crunchy, cinnamon-y parfait proves once and for all that decadence can be good for you. Utterly luscious.

Almond-Yogurt Parfait with Cinnamon-Apple Compote
Serves: 2

For the apple compote
2 apples, granny smith or other tart variety, peeled and cubed
1 1/2 cups water
1 tsp cinnamon
2 tsp honey

For the parfait
1 1/2 cups plain, nonfat Greek yogurt
2 tbsp crunchy almond butter
2 packets Stevia (1 1/2 tsp); if using Stevia extract, reduce amount to 1/4 tsp
2 tbsp chia seeds
2 tbsp slivered almonds, toasted
Honey for drizzling

1. In a small pot, combine the apples, water, cinnamon and honey. Cook uncovered over medium-high heat, stirring occasionally, until it comes to a boil. Reduce heat to medium-low and cook for another 20 minutes until the compote forms.
2. Meanwhile, in a small bowl, combine yogurt, almond butter and Stevia and mix until well combined.
3. In two mason jars or parfait glasses, layer the parfait starting with the compote, then add the yogurt mixture and lastly the chia seeds. Repeat once. Then sprinkle over with toasted slivered almonds and a drizzle of honey. Serve.

For more recipes from Tasting Table, click here.

More from Diet & Nutrition


R29 Original Series