Recipes from Power Foods by the Editors of Whole Living Magazine
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Transcript of Recipes from Power Foods by the Editors of Whole Living Magazine
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 115
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 315
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 415
Copyright copy 2010 by Martha Stewart Living Omnimedia Inc
All rights reservedPublished in the United States by Clarkson PotterPublishersan imprint of the Crown Publishing Groupa division of Random House Inc New York wwwclarksonpottercom wwwmarthastewartcom
CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House Inc
Some photographs and recipes originally appeared in Martha Stewart Living Omnimedia publications
Library of Congress Cataloging-in-Publication DataPower Foods 150 delicious recipes with the 38 healthiest ingredients the editors of Whole Living magazinemdash1st edIncludes index1 Cookery (Natural foods) 2 Nutrition 3 Functional foodsTX741W474 20116415636mdashdc22 2010003255
ISBN 978-0-307-46532-0
Printed in China
Design by Michele OutlandCover design by William van RodenCover photograph by Sang An
Photograph credits appear on page 373
10 9 8 7 6 5 4 3 2 1
First Edition
For all of us desiring a long good life
of well-being
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 515
FOREWORD 8
INTRODUCTION 10
COMMON TERMS 12CONTENTS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 615
recipes
BREAKFAST 68
STARTERS AND
SNACKS 92
SANDWICHES AND
WRAPS 120
SOUPS AND STEWS 138
SALADS 168
MAIN DISHES 204
SIDE DISHES 276
DESSERTS 316
power foods
VEGETABLES 16
FRUITS 34
GRAINS AND LEGUMES 42
NUTS AND SEEDS 50
EGGS YOGURT
AND FISH 58
the basics
PANTRY PRIMERS 342
GLOSSARY OF TERMS 352
EATING FOR YOUR
HEALTH 360
NUTRITIONAL INDEX 366
PHOTO CREDITS 373
INDEX 374
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 715
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 815
95
R E C I P E S S T A R T E
R S A
N D S
N A C K S
1 Fill a large pot with 2 inches of water set a steamer basket(or colander) inside pot and bring water to a boil Add potatoes
reduce heat to a simmer cover and cook until potatoes are tender10 to 12 minutes
2 Transfer potatoes to a food processor Add chickpeas lemon juicetahini oil cumin and garlic Puree until smooth about 1 minute
thin with up to 2 tablespoons of water if necessary Add frac14 teaspoonsalt and season with pepper Let cool refrigerate for up to 1 week in anairtight container Garnish with paprika before serving
per frac14-cup serving 106 calories 6 g saturated fat 34 g unsaturated fat 0 mg cholesterol148 g carbohydrates 29 g protein 151 mg sodium 27 g fiber
1 pound sweet potatoes(about 2) peeled and cut into1-inch pieces
1 can (15 ounces) chickpeasdrained and rinsed
frac14 cup fresh lemon juice(from 1 to 2 lemons)
frac14 cup tahini (sesame seedpaste)
2 tablespoons olive oil 2 teaspoons ground cumin
1 garlic clove finely chopped
Coarse salt and freshlyground pepper
frac12 teaspoon hot or smokedpaprika for garnish
Sweet potatoesrsquo orange hue is the beautiful result of a wealth of beta-carotene which helps support eye health and immunity Chickpeas providea rich source of soluble fiber and B- vitamins for cardiovascular healthBy serving this dip with crisp-tender vegetables such as red peppers andbroccoli you will also get vitamin C selenium and sulforaphanean antioxidant shown to prevent certain types of cancers Whole- wheat
pita bread is another healthful fiber-rich alternative to crackers
sweet potato hummusMAKES 4 CUPS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 915
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1015
143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1315
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1415
189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 315
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 415
Copyright copy 2010 by Martha Stewart Living Omnimedia Inc
All rights reservedPublished in the United States by Clarkson PotterPublishersan imprint of the Crown Publishing Groupa division of Random House Inc New York wwwclarksonpottercom wwwmarthastewartcom
CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House Inc
Some photographs and recipes originally appeared in Martha Stewart Living Omnimedia publications
Library of Congress Cataloging-in-Publication DataPower Foods 150 delicious recipes with the 38 healthiest ingredients the editors of Whole Living magazinemdash1st edIncludes index1 Cookery (Natural foods) 2 Nutrition 3 Functional foodsTX741W474 20116415636mdashdc22 2010003255
ISBN 978-0-307-46532-0
Printed in China
Design by Michele OutlandCover design by William van RodenCover photograph by Sang An
Photograph credits appear on page 373
10 9 8 7 6 5 4 3 2 1
First Edition
For all of us desiring a long good life
of well-being
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 515
FOREWORD 8
INTRODUCTION 10
COMMON TERMS 12CONTENTS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 615
recipes
BREAKFAST 68
STARTERS AND
SNACKS 92
SANDWICHES AND
WRAPS 120
SOUPS AND STEWS 138
SALADS 168
MAIN DISHES 204
SIDE DISHES 276
DESSERTS 316
power foods
VEGETABLES 16
FRUITS 34
GRAINS AND LEGUMES 42
NUTS AND SEEDS 50
EGGS YOGURT
AND FISH 58
the basics
PANTRY PRIMERS 342
GLOSSARY OF TERMS 352
EATING FOR YOUR
HEALTH 360
NUTRITIONAL INDEX 366
PHOTO CREDITS 373
INDEX 374
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 715
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 815
95
R E C I P E S S T A R T E
R S A
N D S
N A C K S
1 Fill a large pot with 2 inches of water set a steamer basket(or colander) inside pot and bring water to a boil Add potatoes
reduce heat to a simmer cover and cook until potatoes are tender10 to 12 minutes
2 Transfer potatoes to a food processor Add chickpeas lemon juicetahini oil cumin and garlic Puree until smooth about 1 minute
thin with up to 2 tablespoons of water if necessary Add frac14 teaspoonsalt and season with pepper Let cool refrigerate for up to 1 week in anairtight container Garnish with paprika before serving
per frac14-cup serving 106 calories 6 g saturated fat 34 g unsaturated fat 0 mg cholesterol148 g carbohydrates 29 g protein 151 mg sodium 27 g fiber
1 pound sweet potatoes(about 2) peeled and cut into1-inch pieces
1 can (15 ounces) chickpeasdrained and rinsed
frac14 cup fresh lemon juice(from 1 to 2 lemons)
frac14 cup tahini (sesame seedpaste)
2 tablespoons olive oil 2 teaspoons ground cumin
1 garlic clove finely chopped
Coarse salt and freshlyground pepper
frac12 teaspoon hot or smokedpaprika for garnish
Sweet potatoesrsquo orange hue is the beautiful result of a wealth of beta-carotene which helps support eye health and immunity Chickpeas providea rich source of soluble fiber and B- vitamins for cardiovascular healthBy serving this dip with crisp-tender vegetables such as red peppers andbroccoli you will also get vitamin C selenium and sulforaphanean antioxidant shown to prevent certain types of cancers Whole- wheat
pita bread is another healthful fiber-rich alternative to crackers
sweet potato hummusMAKES 4 CUPS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 915
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1015
143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1315
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1415
189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 315
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 415
Copyright copy 2010 by Martha Stewart Living Omnimedia Inc
All rights reservedPublished in the United States by Clarkson PotterPublishersan imprint of the Crown Publishing Groupa division of Random House Inc New York wwwclarksonpottercom wwwmarthastewartcom
CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House Inc
Some photographs and recipes originally appeared in Martha Stewart Living Omnimedia publications
Library of Congress Cataloging-in-Publication DataPower Foods 150 delicious recipes with the 38 healthiest ingredients the editors of Whole Living magazinemdash1st edIncludes index1 Cookery (Natural foods) 2 Nutrition 3 Functional foodsTX741W474 20116415636mdashdc22 2010003255
ISBN 978-0-307-46532-0
Printed in China
Design by Michele OutlandCover design by William van RodenCover photograph by Sang An
Photograph credits appear on page 373
10 9 8 7 6 5 4 3 2 1
First Edition
For all of us desiring a long good life
of well-being
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 515
FOREWORD 8
INTRODUCTION 10
COMMON TERMS 12CONTENTS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 615
recipes
BREAKFAST 68
STARTERS AND
SNACKS 92
SANDWICHES AND
WRAPS 120
SOUPS AND STEWS 138
SALADS 168
MAIN DISHES 204
SIDE DISHES 276
DESSERTS 316
power foods
VEGETABLES 16
FRUITS 34
GRAINS AND LEGUMES 42
NUTS AND SEEDS 50
EGGS YOGURT
AND FISH 58
the basics
PANTRY PRIMERS 342
GLOSSARY OF TERMS 352
EATING FOR YOUR
HEALTH 360
NUTRITIONAL INDEX 366
PHOTO CREDITS 373
INDEX 374
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 715
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 815
95
R E C I P E S S T A R T E
R S A
N D S
N A C K S
1 Fill a large pot with 2 inches of water set a steamer basket(or colander) inside pot and bring water to a boil Add potatoes
reduce heat to a simmer cover and cook until potatoes are tender10 to 12 minutes
2 Transfer potatoes to a food processor Add chickpeas lemon juicetahini oil cumin and garlic Puree until smooth about 1 minute
thin with up to 2 tablespoons of water if necessary Add frac14 teaspoonsalt and season with pepper Let cool refrigerate for up to 1 week in anairtight container Garnish with paprika before serving
per frac14-cup serving 106 calories 6 g saturated fat 34 g unsaturated fat 0 mg cholesterol148 g carbohydrates 29 g protein 151 mg sodium 27 g fiber
1 pound sweet potatoes(about 2) peeled and cut into1-inch pieces
1 can (15 ounces) chickpeasdrained and rinsed
frac14 cup fresh lemon juice(from 1 to 2 lemons)
frac14 cup tahini (sesame seedpaste)
2 tablespoons olive oil 2 teaspoons ground cumin
1 garlic clove finely chopped
Coarse salt and freshlyground pepper
frac12 teaspoon hot or smokedpaprika for garnish
Sweet potatoesrsquo orange hue is the beautiful result of a wealth of beta-carotene which helps support eye health and immunity Chickpeas providea rich source of soluble fiber and B- vitamins for cardiovascular healthBy serving this dip with crisp-tender vegetables such as red peppers andbroccoli you will also get vitamin C selenium and sulforaphanean antioxidant shown to prevent certain types of cancers Whole- wheat
pita bread is another healthful fiber-rich alternative to crackers
sweet potato hummusMAKES 4 CUPS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 915
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1015
143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1315
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1415
189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 415
Copyright copy 2010 by Martha Stewart Living Omnimedia Inc
All rights reservedPublished in the United States by Clarkson PotterPublishersan imprint of the Crown Publishing Groupa division of Random House Inc New York wwwclarksonpottercom wwwmarthastewartcom
CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House Inc
Some photographs and recipes originally appeared in Martha Stewart Living Omnimedia publications
Library of Congress Cataloging-in-Publication DataPower Foods 150 delicious recipes with the 38 healthiest ingredients the editors of Whole Living magazinemdash1st edIncludes index1 Cookery (Natural foods) 2 Nutrition 3 Functional foodsTX741W474 20116415636mdashdc22 2010003255
ISBN 978-0-307-46532-0
Printed in China
Design by Michele OutlandCover design by William van RodenCover photograph by Sang An
Photograph credits appear on page 373
10 9 8 7 6 5 4 3 2 1
First Edition
For all of us desiring a long good life
of well-being
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 515
FOREWORD 8
INTRODUCTION 10
COMMON TERMS 12CONTENTS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 615
recipes
BREAKFAST 68
STARTERS AND
SNACKS 92
SANDWICHES AND
WRAPS 120
SOUPS AND STEWS 138
SALADS 168
MAIN DISHES 204
SIDE DISHES 276
DESSERTS 316
power foods
VEGETABLES 16
FRUITS 34
GRAINS AND LEGUMES 42
NUTS AND SEEDS 50
EGGS YOGURT
AND FISH 58
the basics
PANTRY PRIMERS 342
GLOSSARY OF TERMS 352
EATING FOR YOUR
HEALTH 360
NUTRITIONAL INDEX 366
PHOTO CREDITS 373
INDEX 374
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 715
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95
R E C I P E S S T A R T E
R S A
N D S
N A C K S
1 Fill a large pot with 2 inches of water set a steamer basket(or colander) inside pot and bring water to a boil Add potatoes
reduce heat to a simmer cover and cook until potatoes are tender10 to 12 minutes
2 Transfer potatoes to a food processor Add chickpeas lemon juicetahini oil cumin and garlic Puree until smooth about 1 minute
thin with up to 2 tablespoons of water if necessary Add frac14 teaspoonsalt and season with pepper Let cool refrigerate for up to 1 week in anairtight container Garnish with paprika before serving
per frac14-cup serving 106 calories 6 g saturated fat 34 g unsaturated fat 0 mg cholesterol148 g carbohydrates 29 g protein 151 mg sodium 27 g fiber
1 pound sweet potatoes(about 2) peeled and cut into1-inch pieces
1 can (15 ounces) chickpeasdrained and rinsed
frac14 cup fresh lemon juice(from 1 to 2 lemons)
frac14 cup tahini (sesame seedpaste)
2 tablespoons olive oil 2 teaspoons ground cumin
1 garlic clove finely chopped
Coarse salt and freshlyground pepper
frac12 teaspoon hot or smokedpaprika for garnish
Sweet potatoesrsquo orange hue is the beautiful result of a wealth of beta-carotene which helps support eye health and immunity Chickpeas providea rich source of soluble fiber and B- vitamins for cardiovascular healthBy serving this dip with crisp-tender vegetables such as red peppers andbroccoli you will also get vitamin C selenium and sulforaphanean antioxidant shown to prevent certain types of cancers Whole- wheat
pita bread is another healthful fiber-rich alternative to crackers
sweet potato hummusMAKES 4 CUPS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 915
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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FOREWORD 8
INTRODUCTION 10
COMMON TERMS 12CONTENTS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 615
recipes
BREAKFAST 68
STARTERS AND
SNACKS 92
SANDWICHES AND
WRAPS 120
SOUPS AND STEWS 138
SALADS 168
MAIN DISHES 204
SIDE DISHES 276
DESSERTS 316
power foods
VEGETABLES 16
FRUITS 34
GRAINS AND LEGUMES 42
NUTS AND SEEDS 50
EGGS YOGURT
AND FISH 58
the basics
PANTRY PRIMERS 342
GLOSSARY OF TERMS 352
EATING FOR YOUR
HEALTH 360
NUTRITIONAL INDEX 366
PHOTO CREDITS 373
INDEX 374
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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95
R E C I P E S S T A R T E
R S A
N D S
N A C K S
1 Fill a large pot with 2 inches of water set a steamer basket(or colander) inside pot and bring water to a boil Add potatoes
reduce heat to a simmer cover and cook until potatoes are tender10 to 12 minutes
2 Transfer potatoes to a food processor Add chickpeas lemon juicetahini oil cumin and garlic Puree until smooth about 1 minute
thin with up to 2 tablespoons of water if necessary Add frac14 teaspoonsalt and season with pepper Let cool refrigerate for up to 1 week in anairtight container Garnish with paprika before serving
per frac14-cup serving 106 calories 6 g saturated fat 34 g unsaturated fat 0 mg cholesterol148 g carbohydrates 29 g protein 151 mg sodium 27 g fiber
1 pound sweet potatoes(about 2) peeled and cut into1-inch pieces
1 can (15 ounces) chickpeasdrained and rinsed
frac14 cup fresh lemon juice(from 1 to 2 lemons)
frac14 cup tahini (sesame seedpaste)
2 tablespoons olive oil 2 teaspoons ground cumin
1 garlic clove finely chopped
Coarse salt and freshlyground pepper
frac12 teaspoon hot or smokedpaprika for garnish
Sweet potatoesrsquo orange hue is the beautiful result of a wealth of beta-carotene which helps support eye health and immunity Chickpeas providea rich source of soluble fiber and B- vitamins for cardiovascular healthBy serving this dip with crisp-tender vegetables such as red peppers andbroccoli you will also get vitamin C selenium and sulforaphanean antioxidant shown to prevent certain types of cancers Whole- wheat
pita bread is another healthful fiber-rich alternative to crackers
sweet potato hummusMAKES 4 CUPS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 915
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1015
143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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recipes
BREAKFAST 68
STARTERS AND
SNACKS 92
SANDWICHES AND
WRAPS 120
SOUPS AND STEWS 138
SALADS 168
MAIN DISHES 204
SIDE DISHES 276
DESSERTS 316
power foods
VEGETABLES 16
FRUITS 34
GRAINS AND LEGUMES 42
NUTS AND SEEDS 50
EGGS YOGURT
AND FISH 58
the basics
PANTRY PRIMERS 342
GLOSSARY OF TERMS 352
EATING FOR YOUR
HEALTH 360
NUTRITIONAL INDEX 366
PHOTO CREDITS 373
INDEX 374
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 715
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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95
R E C I P E S S T A R T E
R S A
N D S
N A C K S
1 Fill a large pot with 2 inches of water set a steamer basket(or colander) inside pot and bring water to a boil Add potatoes
reduce heat to a simmer cover and cook until potatoes are tender10 to 12 minutes
2 Transfer potatoes to a food processor Add chickpeas lemon juicetahini oil cumin and garlic Puree until smooth about 1 minute
thin with up to 2 tablespoons of water if necessary Add frac14 teaspoonsalt and season with pepper Let cool refrigerate for up to 1 week in anairtight container Garnish with paprika before serving
per frac14-cup serving 106 calories 6 g saturated fat 34 g unsaturated fat 0 mg cholesterol148 g carbohydrates 29 g protein 151 mg sodium 27 g fiber
1 pound sweet potatoes(about 2) peeled and cut into1-inch pieces
1 can (15 ounces) chickpeasdrained and rinsed
frac14 cup fresh lemon juice(from 1 to 2 lemons)
frac14 cup tahini (sesame seedpaste)
2 tablespoons olive oil 2 teaspoons ground cumin
1 garlic clove finely chopped
Coarse salt and freshlyground pepper
frac12 teaspoon hot or smokedpaprika for garnish
Sweet potatoesrsquo orange hue is the beautiful result of a wealth of beta-carotene which helps support eye health and immunity Chickpeas providea rich source of soluble fiber and B- vitamins for cardiovascular healthBy serving this dip with crisp-tender vegetables such as red peppers andbroccoli you will also get vitamin C selenium and sulforaphanean antioxidant shown to prevent certain types of cancers Whole- wheat
pita bread is another healthful fiber-rich alternative to crackers
sweet potato hummusMAKES 4 CUPS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 915
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1015
143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 715
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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95
R E C I P E S S T A R T E
R S A
N D S
N A C K S
1 Fill a large pot with 2 inches of water set a steamer basket(or colander) inside pot and bring water to a boil Add potatoes
reduce heat to a simmer cover and cook until potatoes are tender10 to 12 minutes
2 Transfer potatoes to a food processor Add chickpeas lemon juicetahini oil cumin and garlic Puree until smooth about 1 minute
thin with up to 2 tablespoons of water if necessary Add frac14 teaspoonsalt and season with pepper Let cool refrigerate for up to 1 week in anairtight container Garnish with paprika before serving
per frac14-cup serving 106 calories 6 g saturated fat 34 g unsaturated fat 0 mg cholesterol148 g carbohydrates 29 g protein 151 mg sodium 27 g fiber
1 pound sweet potatoes(about 2) peeled and cut into1-inch pieces
1 can (15 ounces) chickpeasdrained and rinsed
frac14 cup fresh lemon juice(from 1 to 2 lemons)
frac14 cup tahini (sesame seedpaste)
2 tablespoons olive oil 2 teaspoons ground cumin
1 garlic clove finely chopped
Coarse salt and freshlyground pepper
frac12 teaspoon hot or smokedpaprika for garnish
Sweet potatoesrsquo orange hue is the beautiful result of a wealth of beta-carotene which helps support eye health and immunity Chickpeas providea rich source of soluble fiber and B- vitamins for cardiovascular healthBy serving this dip with crisp-tender vegetables such as red peppers andbroccoli you will also get vitamin C selenium and sulforaphanean antioxidant shown to prevent certain types of cancers Whole- wheat
pita bread is another healthful fiber-rich alternative to crackers
sweet potato hummusMAKES 4 CUPS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 915
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1015
143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1315
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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95
R E C I P E S S T A R T E
R S A
N D S
N A C K S
1 Fill a large pot with 2 inches of water set a steamer basket(or colander) inside pot and bring water to a boil Add potatoes
reduce heat to a simmer cover and cook until potatoes are tender10 to 12 minutes
2 Transfer potatoes to a food processor Add chickpeas lemon juicetahini oil cumin and garlic Puree until smooth about 1 minute
thin with up to 2 tablespoons of water if necessary Add frac14 teaspoonsalt and season with pepper Let cool refrigerate for up to 1 week in anairtight container Garnish with paprika before serving
per frac14-cup serving 106 calories 6 g saturated fat 34 g unsaturated fat 0 mg cholesterol148 g carbohydrates 29 g protein 151 mg sodium 27 g fiber
1 pound sweet potatoes(about 2) peeled and cut into1-inch pieces
1 can (15 ounces) chickpeasdrained and rinsed
frac14 cup fresh lemon juice(from 1 to 2 lemons)
frac14 cup tahini (sesame seedpaste)
2 tablespoons olive oil 2 teaspoons ground cumin
1 garlic clove finely chopped
Coarse salt and freshlyground pepper
frac12 teaspoon hot or smokedpaprika for garnish
Sweet potatoesrsquo orange hue is the beautiful result of a wealth of beta-carotene which helps support eye health and immunity Chickpeas providea rich source of soluble fiber and B- vitamins for cardiovascular healthBy serving this dip with crisp-tender vegetables such as red peppers andbroccoli you will also get vitamin C selenium and sulforaphanean antioxidant shown to prevent certain types of cancers Whole- wheat
pita bread is another healthful fiber-rich alternative to crackers
sweet potato hummusMAKES 4 CUPS
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 915
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143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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143
R E C I P E S S O U P S
A N D
S T E W S
1 Halve cucumber lengthwise cut one half into eighths and theother into frac14-inch dice Puree asparagus in a blender with frac12 cup
cold water until smooth
2 Add spinach scallions cucumber eighths and another frac12 cupwater Blend until completely smooth Add avocado mint and
lemon juice puree until smooth adding remaining 1 cup water a littleat a time until soup reaches desired consistency Add frac34 teaspoon saltand season with pepper Scrape down sides of blender with a flexiblespatula and puree 5 seconds more If you would like the soup chilledrefrigerate at least 30 minutes (and up to 1 day covered)
3 Divide soup among four bowls and garnish each with dicedcucumber sorrel (if using) and a mint sprig Serve immediately
per serving 119 calories 11 g saturated fat 6 g unsaturated fat 0 mg cholesterol
11 g carbohydrates 39 g protein 277 mg sodium 64 g fiber
1 Kirby cucumber peeled
8 ounces asparagus preferably
pencil thin tough endstrimmed and spears cut into2-inch pieces
2 cups cold water
4 ounces spinach trimmedwashed well and drained
4 scallions trimmed and cutinto 2-inch lengths
1 ripe firm avocadohalved lengthwise pittedand peeled
frac14 cup packed fresh mint plus
more for garnish 2 tablespoons fresh
lemon juice
Coarse salt and freshlyground pepper
4 to 6 fresh sorrel leaves cutinto fine strips for garnish(optional)
Serve this no-cook soup straight from the blender when it is still frothyor well chilled during warmer months Bright lemony sorrel makes anice garnish If you are unable to find pencil-thin asparagus trim thickerstalks with a vegetable peeler or paring knife
chilled asparagus soup with
spinach and avocado SERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1315
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1115
170
R E C I P E S S A L A D S
1 Stir together mustard lemon juice frac34 teaspoon salt and themaple syrup whisk in oil until emulsified
2In a salad bowl toss together brussels sprouts and chard Addsunflower seeds and dressing toss to coat Serve immediately
per serving 178 calori es 14 g saturated fat 11 g unsaturated fat 0 mg cholesterol
138 g carbohydrates 52 g protein 433 mg sodium 39 g fiber
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoonpure maple syrup
2 tablespoons sunflower oilpreferably cold-pressed
8 ounces brussels sproutsvery thinly sliced (about3 cups)
4 to 6 leaves Swiss chard orkale (preferably Lacinato) or
a combination stemmed andthinly sliced (3 cups)
sup1| sup3 cup raw hulled sunflowerseeds toasted (page 57)
Although more commonly cooked brussels sprouts Swiss chard and kalealso make delicious raw salads as long as theyrsquore thinly sliced This saladmdash
which combines two of the vegetablesmdashserves as a particularly nice fall or winter first course when itrsquos hard to find flavorful leaf lettuces
shredded brussels
sprouts saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1315
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1215
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1315
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1315
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189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1415
189
R E C I P E S S A L A D S
1Fill a large saucepan with 2 inches of water set a steamer basket(or colander) inside pan and bring to a boil Place beets in basket
cover pot and reduce heat to a gentle simmer Steam until beets
are tender when pierced with the tip of a sharp knife 30 to 35 minutesRemove beets When cool enough to handle rub with paper towels toremove skins Cut the beets into thin slices
2Combine beets garlic vinegar oil and 1 teaspoon salt seasonwith pepper Toss to combine Cover and refrigerate at least 3
hours or up to overnight
3When ready to serve remove and discard garlic Top beets withmint and goat cheese
per serving 145 calories 3 g saturated fat 65 g unsaturated fat 65 mg cholesterol
104 g carbohydrates 44 g protein 613 mg sodium 3 g fiber
5 beets (about 1 pound withoutgreens) trimmed and halved
1 garlic clove smashed
1 tablespoon sherry vinegar 2 tablespoons extra-virgin
olive oil
Coarse salt and freshlyground pepper
frac14 cup fresh mint leavescoarsely chopped
frac14 cup crumbled goat cheese(about 2 ounces)
You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts For the most visually appealingpresentation use a mixture of beets such as Chioggia golden and red
marinated beet saladSERVES 4
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
882019 Recipes from Power Foods by the Editors of Whole Living Magazine
httpslidepdfcomreaderfullrecipes-from-power-foods-by-the-editors-of-whole-living-magazine 1515
