Grilled Fish for Tacos 

 

Rather than double-fry it as they do in Baja, we rubbed ours with 3 spices and grilled it.

• Yield: Makes 12 tacos

 

 

 

 

 Grilled Fish Tacos
Per serving: 406 calories; 2 g saturated fat; 9 g unsaturated fat; 47 mg cholesterol; 37 g carbs; 130 mg sodium; 37 g protein; 6 g fiber

Ingredients

• 1 teaspoon ground cumin
• 1 tablespoon dried oregano
• 1 tablespoon chili powder
• 2 teaspoons coarse salt
• 4 tablespoons (1/4 cup) extra-virgin olive oil
• 1/4 cup finely chopped cilantro, plus sprigs for garnishing
• 2-pound fillet of striped bass or red snapper, skin intact
• Lime wedges, for garnishing

Directions

1. Stir together spices and salt. Mix in olive oil and cilantro. Use a sharp knife to make shallow slashes about 1 1/2 inches apart into the fish skin; transfer to a large dish and rub both sides with spice mixture. Refrigerate for 30 minutes to 2 hours.
2. Preheat a clean, lightly oiled grill to high heat. Place fish, flesh-side down, on hot grill. Do not move for 3 to 5 minutes, or until fish is opaque. Flip using 2 spatulas. Cook until fish flakes slightly when pressed, about 5 to 7 minutes more.
3. Transfer fish fillet to a plate. Set aside to cool slightly. Place on a serving platter, shred fillet with fork into bite-size pieces, and garnish platter with lime wedges and cilantro sprigs. Serve immediately, or within 1 hour at room temperature.

 

Pork Tenderloin with Roasted Beets and Greens

 

No part of the beet goes to waste in this recipe, which makes use of the nutrient-rich greens, as well.

 

 

 

 

 

 

 

Pork Tenderloin with Roasted Beets and Greens
Per serving: 516 calories; 6 g saturated fat; 26 g unsaturated fat; 55 mg cholesterol; 32 g carbs; 469 mg sodium; 27 g protein; 7 g fiber

 

Ingredients

• 1 bunch beets with greens (about 2 to 3 lbs), greens separated and chopped (about 8 cups greens)
• 1 pork tenderloin (about 1 pound), trimmed of excess fat
• Coarse salt and ground pepper
• 1 tablespoon vegetable oil
• 4 teaspoons Dijon mustard
• 2 tablespoons red-wine vinegar
• 7 tablespoons extra-virgin olive oil
• 2 cloves garlic, thinly sliced

Directions

1. Preheat oven to 425 degrees. Loosely wrap beets in parchment-lined foil. Place on a rimmed baking sheet and bake until easily pierced with a knife, about 1 hour. Let cool slightly; remove skins. Slice beets. Set aside.
2. Season pork generously with salt and pepper. Heat vegetable oil in a large ovenproof skillet over medium-high heat. Sear pork on all sides until golden, about 6 minutes. Transfer skillet to oven and roast until pork registers 150 degrees on an instant-read thermometer, 8 to 10 minutes. Remove from pan and let rest for 10 minutes.
3. Meanwhile, whisk mustard and vinegar in a bowl. Gradually whisk in 6 tablespoons olive oil until emulsified. Season to taste; set aside.
4. In a large skillet, heat remaining tablespoon of olive oil over medium heat. Add garlic and cook until fragrant, about 1 minute. Add beet greens, season with salt and pepper, and cook, stirring occasionally, until wilted and tender, 2 to 4 minutes. Remove greens from heat. Add reserved sliced beets and half of vinaigrette, and toss to combine.
5. Slice pork and drizzle with remaining vinaigrette. Serve with sauteed greens and sliced beets.

Almond Chicken Soup with Sweet Potato, Collards, and Ginger

Sweet potato and almond butter give this soup a creamy, decadent texture. 

Recipe makes 4 servings

Almond Chicken Soup with Sweet Potato, Collards, and Ginger
Per serving: 352 calories; 3 g saturated fat; 18 g unsaturated fat; 31 mg cholesterol; 22 g carbs; 259 mg sodium; 22 g protein; 3 g fiber

Ingredients

• 4 cups chicken stock
• 1/2 yellow onion, diced
• 1 minced garlic clove
• 1 large sweet potato, peeled and diced (2 cups)
• 8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
• 1/2 cup smooth almond butter
• 1 cup collard leaves, coarsely chopped
• 2 tablespoons minced fresh ginger
• Coarse salt and freshly ground black pepper
• 1 lime, cut into wedges

Directions

1. Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.
2. In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper.
3. Ladle the soup into bowls, and squeeze with lime wedge. 
   
   
   
   
   
   

Barley with Brussels Sprouts, Spinach, and Edamame 

 

 This take on fried rice has less saturated fat, but more protein and fiber.

 Barley with Brussels Sprouts, Spinach, and Edamame
Per serving: 666 calories; 5 g saturated fat; 25 g unsaturated fat; 0 mg cholesterol; 70 g carbs; 336 mg sodium; 27 g protein; 21 g fiber

 

Ingredients

• 1/2 cup hulled barley
• 1 cup frozen edamame beans
• 2 tablespoons cooking oil
• 1 tablespoon minced ginger
• 1 clove garlic, minced
• 1/2 pound small brussels sprouts (about 10), trimmed and thinly sliced
• 1 bunch spinach (about 1 pound), stems removed
• 1/2 cup cashews, coarsely chopped
• Crushed red pepper

Directions

1. In a small saucepan, bring 2 cups of water and 1/4 teaspoon salt to a boil. Add the barley, cover, and simmer until just tender, about 40 minutes. Add the edamame beans, stir, and cover; continue cooking until barley is tender and edamame is bright green, about 5 minutes more. Remove from heat and fluff barley with a fork.
2. Heat 1 tablespoon oil in a large skillet over medium heat. Cook ginger and garlic until fragrant, about 1 minute. Add the brussels sprouts and cook, stirring, until bright green and tender, about 2 minutes.
3. Add remaining tablespoon oil to the pan. Add the spinach and cashews to the pan, and cook until the spinach has wilted, about 2 minutes, stirring constantly. Stir in barley and edamame. Season to taste with salt and crushed red pepper.

 

Carrot-Beet Juice

 Carrot juice sweetened with beet juice makes a wonderful, energizing morning beverage. A piece of ginger root gives this drink a healthy kick. 

Beet and Carrot (Fruit and Vegetable) Smoothie
Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 62 mg sodium; 2 g protein; 7 g fiber

Ingredients

• 6 large carrots
• 1 medium Chioggia or golden beet
• 1-inch piece of fresh ginger
• 1/2 celery stalk

Directions

1. Place all ingredients in an electric juicer and juice. Divide between 2 glasses and serve.

Antioxidant Smoothie

 

 

Unsweetened pomegranate juice blended with mixed berries makes a refreshing frozen drink.

2 servings in the recipe

 

 

 

 

Antioxidant Smoothie
Per serving: 130 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 19 mg sodium; 1.5 g protein; 4 g fiber

Ingredients 

• 2 cups mixed frozen berries (9 ounces)
• 1 cup unsweetened pomegranate juice
• 1 cup water

Directions

1. Combine all ingredients in a blender and mix until smooth.

 

Editors' Favorite Green Smoothie 

 

 

 

 

 

 

 

Ingredients

• 1 1/2 cups frozen mango chunks
• 6 medium romaine-lettuce leaves
• 2 cups packed spinach leaves
• 2 tablespoons fresh lemon juice

Directions

1. Combine mango, lettuce, spinach, and lemon juice in blender with 1 1/2 cups water and blend until smooth.

 

Grilled Beef Skewers with Zucchini and Mint

17

This meal is delicious any time of year and gives you a healthy combination of whole grains, vegetables, and protein. Try to find grass-fed beef, if possible. This protein-packed entree of grilled grass-fed sirloin steak and tender, slightly charred zucchini spears is a great reason to grill this summer. Sirloin steak is cut from the back of the steer, which is lean and moderately tender. It’s one of the most inexpensive of the prime cuts of beef and is typically a thinner steak that cooks in just minutes. Get ready for these juicy beef skewers to steal the spotlight at your next BBQ!

 

 

 

 

 

Grilled Beef Skewers with Zucchini and Mint
Per serving: 275 calories; 1 g saturated fat; 2 g unsaturated fat; 25 mg cholesterol; 43 g carb; 36 mg sodium; 15 g protein; 4 g fiber

 

 

 

 

Ingredients

• 1 cup short-grain brown rice
• 2 cups water
• 3 scallions, thinly sliced
• 8 ounces grass-fed sirloin steak, trimmed, cut into 1 1/2-inch cubes
• 2 zucchini, halved and cut into spears
• Kosher salt and freshly ground black pepper
• Extra-virgin olive oil, for drizzling
• 1/2 cup fresh mint leaves
• 1/2 teaspoon red chile flakes
• 1 lime, cut into wedges, for serving

Directions

1. Bring rice and water to a boil. Reduce heat to a simmer and cover. Cook 45 minutes, until tender. Let stand, covered, for 5 minutes. Fluff with a fork. Stir in scallions.
2. Preheat a grill pan over medium-high heat. Thread beef on skewers. Season beef and zucchini with salt and pepper and drizzle with oil. Grill, turning, until cooked through and blackened in parts, about 6 to 8 minutes. Serve over rice. Top with mint leaves and red chile flakes. Serve with lime wedges.

Linguine with Toasted Almonds, Parsley, and Lemon

 

 

Whole-wheat pasta and toasted almonds give this dish a rustic, hearty texture and a delicious, savory flavor.

Recipe serves 4

 

 

 

 Linguine with Toasted Almonds, Parsley, and Lemon
Per serving: 492 calories; 3 g saturated fat; 23 g unsaturated fat; 5 mg cholesterol; 51 g carb; 103 mg sodium; 17 g protein; 9 g fiber

Ingredients

• 8 ounces whole-wheat linguine
• Kosher salt
• 1 cup raw almonds, toasted and chopped
• 1 cup parsley leaves, chopped
• Zest of 1 lemon
• Juice of 1 lemon
• 2 tablespoons almond oil or extra-virgin olive oil
• Freshly ground black pepper
• 1/4 cup pecorino Romano (1/2 ounce), grated, for serving

Directions

1. Cook pasta in generously salted water until al dente. Reserve 1 cup pasta water. Toss pasta with remaining ingredients. Adjust consistency with reserved pasta water as desired. Season with salt and pepper. Serve with cheese.

 

Chipotle-Avocado Sandwich 

 

 

 

 

 

 

Chipotle-Avocado Sandwich
Per serving: 325 calories; 2 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 47 g carb; 588 mg sodium; 15 g protein; 15 g fiber

Ingredients

• One 15-ounce can red kidney beans, drained
• 1 chipotle in adobo, finely chopped, plus 1 tablespoon sauce
• 8 slices whole-grain bread, toasted
• 1 avocado, sliced
• 4 radishes, sliced
• 4 leaves escarole
• 1 cup sprouted beans
• Kosher salt and freshly ground black pepper

Directions

1. Mash beans, chipotle, and sauce until combined. Spread on bread. Top with avocado, radishes, escarole, and sprouts. Season with salt and pepper.

 

Poached Eggs with Roasted Tomatoes

Enjoy this protein-rich mini meal first thing in the morning -- or at any time of day. 

Recipe makes 2 servings

 

 

 

 

 

 

 Poached Eggs with Roasted Tomatoes
Per serving: 225 calories; 3 g saturated fat; 9 g unsaturated fat; 212 mg cholesterol; 20 g carb; 233 mg sodium; 11 g protein; 4 g fiber

Ingredients

• 1 pint cherry tomatoes (10 ounces)
• 1 tablespoon extra-virgin olive oil
• Kosher salt and freshly ground black pepper
• 1 tablespoon fresh thyme leaves, plus more for garnish
• 2 large eggs

• 1 whole-wheat English muffin, split and toasted

Directions

1. Heat oven to 425 degrees. Arrange tomatoes in a baking dish. Drizzle with oil and season with salt and pepper. Toss with thyme. Roast until tomatoes begin to burst, about 20 minutes. Scrape tomatoes and any juices into a bowl and let cool slightly.
2. In a medium straight-sided skillet, heat 2 inches of water over medium until bubbles cover bottom and sides of pan. Crack each egg into a separate small bowl. Gently pour eggs into pan, leaving room between them. Cook eggs, undisturbed, until white is just set and yolk is still loose, 4 to 5 minutes. Use a rubber spatula to gently release eggs from bottom of pan, if necessary. Using a slotted spoon, remove eggs from water. Blot bottom of spoon on a paper towel to remove excess water before serving.
3. Serve eggs over English muffin halves. Season with salt and pepper. Top with roasted tomatoes.

 

Roasted Spiced Chickpeas

Craving something crunchy? These spicy roasted chickpeas will give you healthy satisfaction without too much salt or saturated fat.

 

 

Roasted Spiced Chickpeas
Per serving: 412 calories; 1 g saturated fat; 10 g unsaturated fat; 0 mg cholesterol; 59 g carb; 706 mg sodium; 19 g protein; 17 g fiber

 

Ingredients

• One 15-ounce can chickpeas, drained and rinsed
• 1 tablespoon vegetable oil
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground hot paprika
• 1/2 teaspoon kosher salt

Directions

1. Preheat oven to 425 degrees. Toss chickpeas with oil and spices until evenly coated. Spread on a rimmed baking sheet. Roast, shaking pan occasionally, until chickpeas are golden and crunchy, about 30 minutes. Let cool completely. Store in an airtight container up to 2 weeks.
   
   
   
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   Spicy Roasted Chickpeas

   
   

   

   
   

   Chickpeas, once roasted, take on the flavor and texture of nuts, making them a fun snack with drinks. Prepare the simple appetizer in under 15 minutes for any holiday cocktail party. 

   Recipe provides 8 servings

    

    

    

    

    

    

   Ingredients

   • 1/4 cup extra-virgin olive oil
   • 2 cans (15.5 ounces each) chickpeas, rinsed, drained, and patted dry
   • 1 teaspoon cayenne pepper
   • 1 tablespoon cumin seed
   • Coarse salt

   Directions

   1. Preheat oven to 450 degrees. Pour olive oil on a rimmed baking sheet and place in oven until oil is hot, 3 minutes. In a medium bowl, combine chickpeas, cayenne pepper, and cumin seed. Season with salt and toss to combine. Place chickpea mixture on hot baking sheet and spread in a single layer. Bake until chickpeas are crisp, 10 to 12 minutes. With a slotted spoon, transfer to paper towels and let cool slightly. Serve warm.

    

Amaranth Clusters

  http://www.marthastewart.com/1049717/amaranth-clusters

 When mixed with oats, nuts, dried fruit, and honey, these amaranth cookies make for a tasty snack.

 

 

 

 

Amaranth Clusters 

Recipe Yields: about 18 clusters
Per serving: 120 calories; 1 g saturated fat; 3 g unsaturated fat; 0 mg cholesterol; 19 g carb; 23 mg sodium; 3 g protein; 2 g fiber

Ingredients

• 1 1/2 cups rolled oats
• 1/2 cup amaranth
• 1/2 cup macadamia nuts, toasted and chopped
• 1/2 cup dried cherries, chopped
• 1/2 cup dried apricots, chopped
• 1/4 cup honey
• 2 large eggs (whites only)
• Kosher salt

Directions

1. Combine oats, amaranth, macadamia nuts, dried fruit, and honey in a medium bowl. Whisk egg whites with 1/4 teaspoon salt until foamy. Pour over dried fruit and stir to combine.
2. Preheat oven to 350 degrees. Line a baking sheet with parchment. Scoop 3 tablespoons mixture (using an ice cream scoop) and pat into a 3-inch round on baking sheet. Bake, rotating tray, until clusters are golden brown, 15 to 18 minutes. Let cool completely. Store in an airtight container for up to 1 week.

Creamy Broccoli-White Bean Soup 

 

Adding pre-steamed broccoli florets to soup with olive oil, pine nuts, and garlic cloves makes a complete hearty meal.

• Servings: 4

 

 

 

 Creamy Broccoli-White Bean Soup
Per serving: 247 calories; 2 g saturated fat; 8 g unsaturated fat; 3 mg cholesterol; 28 g carb; 240 mg sodium; 12 g protein; 8 g fiber

 

 Ingredients

•     1 head broccoli (1 pound), cut into florets, stems thinly sliced
•     2 tablespoons extra-virgin olive oil
•     1 yellow onion, diced
•     2 garlic cloves, thinly sliced
•     One 15-ounce can cannellini beans, drained
•     2 1/2 cups vegetable stock
•     Kosher salt and freshly ground black pepper
•     1 tablespoon pine nuts, toasted
•     1/2 ounce shaved Parmesan, for serving

Directions

    Steam broccoli florets and stems until tender and bright green, about 3 minutes. Let cool slightly. Reserve 1/2 cup florets for garnish.

    Heat oil in a medium pot over medium heat. Saute onion and garlic until translucent, about 6 minutes. Add beans and stock and bring mixture to a simmer. Remove from heat and add broccoli; puree in batches in a blender until smooth. Season to taste with salt and pepper. Garnish each bowl with broccoli florets, toasted pine nuts, and shaved Parmesan.

Moroccan Steamed Salmon with Quinoa and Carrots

 

 

The subtle, nutty flavor of quinoa goes well with steamed salmon and Moroccan spices.

• Servings: 2

 

 

 

 

 

Ingredients

Gluten free

Seafood

• 2 5-oz. fillets wild salmon, fillets wild

Produce

• 1 Carrot
• 2 cups Cilantro, leaves
• 1 clove Garlic
• 1/4 tsp Red chile flakes

Condiments

• 2 tbsp Lemon juice

Pasta & Grains

• 1/2 cup Quinoa

Baking & Spices

• 1 Black pepper, Freshly ground
• 1 Kosher salt

Oils & Vinegars

• 3 tbsp Olive oil

Nuts & Seeds

• 1/2 tsp Cumin, powder

Liquids

• 1 cup Water

 

Cranberry Millet Muffin

 Made with millet, a coarse grain that contains no gluten and is rich in B vitamins, these cranberry muffins are a healthy yet delicious treat perfect for snacking any time of day.

 

• Yield: Makes about 1 dozen 

 

 

 

Ingredients

• Nonstick cooking spray
• 2 cups all-purpose flour
• 1 1/2 teaspoons baking powder
• 1 teaspoon salt
• 1/2 cup whole grain millet
• 2 cups fresh or frozen cranberries
• 1/2 cup (1 stick) plus 2 tablespoons unsalted butter, room temperature
• 1 1/4 cup sugar
• 2 large eggs
• 1 teaspoon pure vanilla extract
• 1/2 cup milk

Directions

1. Preheat oven to 350 degrees. Coat a standard 12-cup muffin pan with cooking spray; set aside. In a medium bowl, whisk together flour, baking powder, salt, and millet. Working over the bowl, toss the cranberries in a medium bowl with about 2 teaspoons of the flour mixture to lightly coat; set aside flour mixture and cranberries.
2. In the bowl of an electric mixer fitted with the paddle attachment, beat the butter and sugar on medium-high speed until light and fluffy, about 3 minutes. Add the eggs, one at a time, beating until combined. Mix in vanilla.
3. With the mixer on low speed, add the reserved flour mixture, beating until just combined. Add milk, beating, until just combined; do not overmix. Using a rubber spatula, fold in cranberries. Divide batter evenly among prepared muffin cups.
4. Bake, rotating the pan halfway through, until the muffins are golden brown and a cake tester inserted in the center of one muffin comes out clean, about 30 minutes. Transfer pan to a wire rack to cool 10 minutes. Turn muffins on their sides in their cups, and let cool. Serve warm or at room temperature.

 

Millet with Pineapple, Coconut, and Flaxseed 

 

 

Millet grains form a soft, gluten-free breakfast porridge with a slight crunch. Coconut and pineapple give the dish a taste of the Tropics. 

4 Servings in Recipe:

Ingredients

• 2 cups water
• 1/4 teaspoon salt
• 1 cup millet
• 1/2 cup soy milk
• 1/2 cup chopped fresh pineapple
• 1/4 cup large-flake unsweetened coconut, toasted
• 4 teaspoons flaxseeds
• 1/4 cup pure maple syrup

Directions

1. Bring water and salt to a boil. Whisk in grains. Return to a boil. Reduce heat to low. Simmer, covered, for 30 to 35 minutes. Let stand for 5 minutes. Fluff with a fork and top with soy milk, fresh pineapple, coconut, flaxseeds, and maple syrup.

Creamy Kale Salad 

 Avocado and walnut oil (or olive oil) make the dressing for this salad, a refreshing mix of crispy apples, kale, and walnuts. 

 

 

 

 

 

Servings per Recipe 4

Per serving: 325 calories; 3 g saturated fat; 24 g unsaturated fat; 0 mg cholesterol; 20 g carb; ; 105 mg sodium; 6 g protein; 7 g fiber

Ingredients

• 1 ripe avocado, halved, seed removed
• 2 tablespoons white wine vinegar
• 2 teaspoons Dijon mustard
• 3 tablespoons walnut oil or extra-virgin olive oil
• Kosher salt and freshly ground black pepper
• 1/2 bunch kale (8 ounces), stemmed and coarsely chopped
• 1 small red beet, peeled and thinly sliced
• 1 sweet, crisp apple, cored and cut into thin wedges
• 1/2 cup toasted walnuts, chopped

Directions

1. Combine avocado, vinegar, mustard, and oil in a food processor. Pulse until smooth. (It will be thick.) Season with salt and pepper.
2. Combine kale, beets, apple, and walnuts in a large bowl. Toss with avocado dressing. Season with salt and pepper. Serve immediately.

 

Fresh Fruit with Applesauce-Sweetened Tahini 

Tahini and coconut give classic fruit salad an exotic twist. Mango, grapes, and citrus fruit work well here, but you can also use any fruit that's in season. This fruit salad, perfect for any time of day, gets a bit of added sweetness from honey and toasted coconut.

 

 

Recipe Makes 4 Servings

Fresh Fruit with Applesauce-Sweetened Tahini
Per serving: 104 calories; 4 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 36 g carb; 10 mg sodium; 4 g protein; 5 g fiber

 

 

 

Ingredients

• 1/4 cup tahini
• 1/2 cup unsweetened applesauce
• 1 tablespoon honey
• 2 tablespoons water
• 4 cups sliced fruit, such as mango, black grapes, plums, and citrus
• 1/4 cup toasted, unsweetened coconut flakes

 

 

 

Directions

1. Combine tahini, applesauce, honey, and water in a food processor. Pulse until smooth. Arrange fruit in serving bowls. Drizzle with tahini sauce and top with toasted coconut.
    

 

Millet Bowl with Black Beans and Vegetables 

 

This hearty meal is full of clean, flavorful ingredients, including millet, an under-appreciated grain that is more nutritious than rice.  Fresh ginger and apple cider vinegar lend plenty of flavor to this nutrient-rich bowl of millet, black beans, shiitake mushrooms, and bok-choy. 

 

Recipe makes 2 services 

Millet Bowl with Black Beans and Vegetables
Per serving: 672 calories; 4 g saturated fat; 22 g unsaturated fat; 0 mg cholesterol; 89 g carb; 232 mg sodium; 21 g protein; 15 g fiber

 

 

 

 

Ingredients

Millet

• 1/4 cup millet
• One 15-ounce can black beans, drained and rinsed
• 2 tablespoons minced fresh ginger
• Kosher salt
• 1 cup water****

Vegetables

• 4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
• 1 medium carrot, peeled and cut into 1/4-inch-thick rounds
• 2 baby bok choy, halved
• 1/2 cup shredded red cabbage
• 1 scallion, thinly sliced
• Freshly ground black pepper
• 2 tablespoons toasted sunflower seeds

Dressing

• 3 tablespoons extra-virgin olive oil
• 3 tablespoons apple-cider vinegar
   

One cooks Millet at a ratio of 1:2 with water...a little more water if you want it mushier. SO, for 1 cup of millet, 2 cups of water... and 1/4 cup millet would need 1/2 cup... but adding black beans increases water requirement.

Directions

1. Place millet, black beans, and ginger in a small saucepan. Add 1/2 teaspoon salt and water. Bring to a boil, stir once, then reduce heat and simmer, covered, for 25 minutes. Allow to rest for 10 minutes, then fluff with a fork.
2. Steam shiitakes in a steamer over boiling water, covered, for 3 minutes. Add carrots and bok choy and steam 4 to 6 minutes more. Remove steamer from heat.
3. In a small bowl, whisk together oil and vinegar to make dressing. Season with a dash of salt.
4. Transfer millet to bowls and garnish with steamed and remaining raw vegetables. Season to taste with salt and pepper. Pour dressing over top and sprinkle with sunflower seeds.

 

Calories of Recipes for Detox

The recipes designed for the Whole Living Action Plan 28-Day Challenge focus on clean, wholesome, nutrient-rich foods. Chef Louisa Shafia and food editor Shira Bocar created these meals to help purify and fortify your body as you ramp up your fitness and mind-body wellness all month long.
Here is a nutritional breakdown for the recipes published in the January/February issue of Whole Living magazine.
Fresh Fruit with Applesauce-Sweetened Tahini
Per serving: 104 calories; 4 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 36 g carb; 10 mg sodium; 4 g protein; 5 g fiber

Millet Bowl with Black Beans and Vegetables
Per serving: 672 calories; 4 g saturated fat; 22 g unsaturated fat; 0 mg cholesterol; 89 g carb; 232 mg sodium; 21 g protein; 15 g fiber

Creamy Kale Salad
Per serving: 325 calories; 3 g saturated fat; 24 g unsaturated fat; 0 mg cholesterol; 20 g carb; ; 105 mg sodium; 6 g protein; 7 g fiber

Moroccan-Steamed Salmon with Quinoa and Carrots
Per serving: 590 calories; 3 g saturated fat; 24 g unsaturated fat; 90 mg cholesterol; 34 g carb; 106 mg sodium; 39 g protein; 4 g fiber

Creamy Broccoli-White Bean Soup
Per serving: 247 calories; 2 g saturated fat; 8 g unsaturated fat; 3 mg cholesterol; 28 g carb; 240 mg sodium; 12 g protein; 8 g fiber

Amaranth Clusters
Per serving: 120 calories; 1 g saturated fat; 3 g unsaturated fat; 0 mg cholesterol; 19 g carb; 23 mg sodium; 3 g protein; 2 g fiber

Roasted Spiced Chickpeas
Per serving: 412 calories; 1 g saturated fat; 10 g unsaturated fat; 0 mg cholesterol; 59 g carb; 706 mg sodium; 19 g protein; 17 g fiber

Poached Eggs with Roasted Tomatoes
Per serving: 225 calories; 3 g saturated fat; 9 g unsaturated fat; 212 mg cholesterol; 20 g carb; 233 mg sodium; 11 g protein; 4 g fiber

Chipotle-Avocado Sandwich
Per serving: 325 calories; 2 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 47 g carb; 588 mg sodium; 15 g protein; 15 g fiber

Linguine with Toasted Almonds, Parsley, and Lemon
Per serving: 492 calories; 3 g saturated fat; 23 g unsaturated fat; 5 mg cholesterol; 51 g carb; 103 mg sodium; 17 g protein; 9 g fiber

Grilled Beef Skewers with Zucchini and Mint
Per serving: 275 calories; 1 g saturated fat; 2 g unsaturated fat; 25 mg cholesterol; 43 g carb; 36 mg sodium; 15 g protein; 4 g fiber

Greens Smoothie
Per serving: 105 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 26 g carbs; 32 mg sodium; 2 g protein; 4 g fiber

Antioxidant Smoothie
Per serving: 130 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 19 mg sodium; 1.5 g protein; 4 g fiber

Beet and Carrot (Fruit and Vegetable) Smoothie
Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 62 mg sodium; 2 g protein; 7 g fiber

Barley with Brussels Sprouts, Spinach, and Edamame
Per serving: 666 calories; 5 g saturated fat; 25 g unsaturated fat; 0 mg cholesterol; 70 g carbs; 336 mg sodium; 27 g protein; 21 g fiber

Almond Chicken Soup with Sweet Potato, Collards, and Ginger
Per serving: 352 calories; 3 g saturated fat; 18 g unsaturated fat; 31 mg cholesterol; 22 g carbs; 259 mg sodium; 22 g protein; 3 g fiber

Pork Tenderloin with Roasted Beets and Greens
Per serving: 516 calories; 6 g saturated fat; 26 g unsaturated fat; 55 mg cholesterol; 32 g carbs; 469 mg sodium; 27 g protein; 7 g fiber

Grilled Fish Tacos
Per serving: 406 calories; 2 g saturated fat; 9 g unsaturated fat; 47 mg cholesterol; 37 g carbs; 130 mg sodium; 37 g protein; 6 g fiber