Table of Contents
Introduction 11
Healthy 21
Nourishing Breakfasts 27
Apple, Mint, Spinach, Lime, and Cucumber Juice 28
Tropical Chia Seed Pudding 31
Raspberry Chia Seed Jam 32
Toasted Oat Soda Bread 34
Oat and Quinoa Porridge with Mixed Seeds 35
Apple Pie-Spiced Oatmeal 36
Rainbow Vegetable Frittata 38
Nutritious Lunches and Salads 41
Chilled Pea and Coconut Soup 43
Coronation Chickpeas 44
Roasted Butternut Squash, Farro, and Sumac Salad 45
Roasted Cauliflower, Quinoa, and Pomegranate Salad 48
Adzuki Bean, Sweet Potato, and Fennel Salad 50
Southeast Asian-Inspired Noodle Salad 52
Shrimp Waldorf Salad 54
Tuna and Avocado Tartare 56
Healthy Vegetable Samosas 58
Super Suppers and Sides 61
Grilled Salmon with Garlic, Mushroom, and Lentil Salad 63
Miso Cod en Papillote 64
Tuna Steak with Mango and Cucumber Salsa 67
Beef Tenderloin with Lima Bean and Fennel Purée 68
Butternut Squash Spaghetti with Sage and Walnut Pesto 71
Zucchini Spaghetti with Meatballs 72
Lamb Steak, with Cauliflower Tabbouleh 74
Sea Bass Ceviche with Tomato, Lemon, and Chile 76
Zucchini and Fennel Carpaccio 77
Edamame, Sugar Snap Pea, and Celery Salad 81
Baked Whole Tandoori-Spiced Cauliflower 82
Chargrilled Vegetables with Bagna Càuda Dressing 85
Shaved Asparagus and Hazelnut Salad 86
Healthy Snacks and Not-Too-Sweet Treats 89
Cucumber and Mint Lemonade 90
Banana and Apple Chips 93
Smoky Cannellini Bean Hummus 94
Minted Baba Ghanoush 95
Crunchy Chickpeas 99
Chargrilled Peaches with Granola Crumble 100
Yogurt and Berry Ice Pops 103
Chocolate and Avocado Mousse 104
Lean 107
Start-as-You-Mean-to-Go-on Breakfasts 113
Berry and Oat Smoothie 115
Raspberry and Honey Overnight Oats 117
Spinach, Tomato, and Feta Scrambled Eggs 118
Zucchini Omelet 121
Quinoa-Stuffed Mushrooms with Baked Eggs 124
Tofu and Kale Scramble 125
Light Lunches to Keep You on Track 127
Chicken and Quinoa Satay Rice Paper Rolls 128
Lentil, Carrot, and Cilantro Soup 131
Harissa Hummus with Carrot on Rye 132
Egg "Mayonnaise" and Spinach Sandwich 134
Brown Rice Sushi Hand Rolls 135
Chicken and Kale Caesar Salad 138
Collard Green Wraps 141
Lean Suppers and Sides 143
Mexican Shrimp Cocktail 144
Grilled Squid, Fennel, and Apple Salad 147
Salmon Ceviche with Grapefruit, Avocado, and Mint 148
Edamame, Fava Bean, and Pea Soup 150
Tamarind Shrimp 151
Seared Tuna and Vegetable Skewers with Wasabi Dipping Sauce 154
Asian Slaw 156
One-Pan Chicken with Lima Beans, Leeks, and Spinach 157
Duck Breast with Braised Fennel and Orange Gremolata 160
Velveted Pork Loin with Ginger Sushi Rice and Pickled Vegetables 162
Venison Carpaccio with Celeriac Slaw 164
Marinated Tomato Salad 167
Guilt-Free Treats 169
Iced Green Tea 170
Maple Soy Kale Chips 173
Smoky Spiced Popcorn 174
Caraway Beet Chips 178
Spiced Apple Sorbet 179
Banana "Ice Cream" 180
Coconut Ice Pops 181
Carrot Cake Macaroons 184
Fit 187
Boosting Breakfasts 193
Banana and Date Breakfast Shake 194
Frozen Berry Breakfast Bowl 196
Yogurt and Peach Bowl 199
Peanut Butter and Raspberry Jam Pancakes 200
Mexican Fruit Salad 204
Baked English Breakfast 205
Breakfast Burritos 208
Huevos Rancheros 210
Lunches for Active Days 213
Watermelon, Feta, and Mint Salad 215
Vegetable Carpaccio, Candied Pecan, and Blue Cheese Salad 216
Smoked Mackerel, Beet, and Broccoli Salad 219
Sushi Salad Bowl 220
Vietnamese Crispy Tofu Wrap 222
Californian "Fried" Chicken Sandwich 224
Carb-Loading for the Night Before 227
Sake and Miso Steamed Mussels with Soba Noodles 228
Southern Indian Fish Curry 230
Coconut and Ginger Brown Rice 231
Spiced Fish Tacos 235
Chicken and Chickpea Tagine 236
Crispy Spiced Turkey with Egg and Potato Salad 239
Sweet Potato Chips with Chermoula 241
High-Protein Recovery Meals for the Evening After 243
Cauliflower Pizza 244
Barbecued Spatchcocked Cornish Game Hens with Roasted Com Salad 247
Celebration Side of Salmon with Lemon and Wasabi 250
Panzanella with Poached Chicken 253
Garlic and Parsley Guinea Hen Stew 254
Spiced Koftas with Bulgur Wheat Salad 257
Flank Steak with Rosemary Chimichurri 260
High-Energy Snacks and Well-Deserved Treats 263
Watermelon Cooler 265
Pita Chips with Red Pepper Dip 266
Seed and Nut "Granola" Bars 268
Raw Chocolate Milk Shake 270
Granola Energy Bites 271
Raw Choco Treats 273
Fig Bars 274
Peanut Butter and Chocolate Ice Cream 277
Cheesecake in a Jam Jar 278
Aztec Hot Chocolate 280
Index 281
Acknowledgments 288