The 150 Healthiest 15-Minute Recipes on Earth (40 page)

From Dr. Jonny
: So if you’ve read
The 150 Healthiest Foods on Earth
or any of my other food or recipe books, you’re probably already aware that I hold chickpeas, also known as garbanzo beans, in very high regard! One of the earliest cultivated vegetables, chickpeas are high in protein (12 grams per cup) as well as in fiber (11 grams per cup). You don’t see many foods that have nearly equal amounts of protein and fiber, not to mention a healthy amount of potassium, some calcium, iron, and other assorted minerals and vitamins. Beans consistently place near the top of the lists when foods are rated for antioxidant power. And here’s another thing about chickpeas specifically: You know that sort of mealy texture they have when you eat them normally? It’s not there when you roast them. Instead they become delightfully crunchy, almost like nuts. Add in those pungent curry spices that taste as good as they smell and you have a tasty, unique snack.

1 teaspoon ground cumin

1/2 teaspoon curry powder

1/2 teaspoon chili powder

1/2 teaspoon garlic granules

1/4 teaspoon cayenne pepper

1/4 teaspoon powdered ginger

1/4 teaspoon ground cinnamon

1/2 teaspoon salt

1 can (15 ounces or 425 g) chickpeas, drained and rinsed

1 tablespoon (15 ml) coconut oil, warmed to liquid (we like Barlean’s)

Preheat the oven to 450ºF (230ºC, gas mark 8).

Place all the spices through salt in a medium bowl and mix to combine.

Roll the chickpeas in a paper towel to remove excess moisture. Add the chickpeas and oil to the spice bowl and toss gently to coat evenly. Spread the chickpeas out in a single layer on a shallow roasting pan or baking sheet with edges. Roast for 35 to 40 minutes, turning at 10 and 25 minutes, until just browned and slightly shrunken but not scorched.

Allow them to rest for at least 10 minutes in the pan before eating or storing (in the pantry for up to 48 hours or in the fridge for up to 4 days—they will lose some of their crunch).

Yield
: 4 to 6 servings
Per Serving
: 281 Calories; 7g Fat (20.9% calories from fat); 14g Protein; 44g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 198mg Sodium

From Dr. Jonny
: Gazpacho is a perfect example of the concept of synergy, especially as it relates to nutrition. For example, tomatoes, the base of the whole shebang, are rich in an antioxidant called
lycopene
, which is absorbed more easily in the presence of fat (like the olive oil in this recipe). This delicious gazpacho has a hint of sweetness from the melon, which nicely mellows the natural acid of the tomatoes. And cucumber, though it’s mostly water, adds a refreshing cool taste. Not only that, it has more potassium than a banana (444 mg versus 422 mg) and is also a good source of silica, a trace mineral that contributes to the strength of our connective tissue. It’s high fiber and high water content make this a very low-calorie—and nutritious—dish!

1 cup (170 g) ripe honeydew melon chunks (or cantaloupe)

2 medium lemon cucumbers, peeled, quartered, and seeded (or 1 small ultrafresh cucumber, peeled, seeded, and coarsely chopped)

4 medium ripe yellow or orange tomatoes, quartered (or another sweet, low-acid heirloom variety)

2 tablespoons (28 ml) olive oil, plus more if desired

1/4 teaspoon salt, or to taste

Generous squeeze of fresh lime or lemon juice, optional

Fresh ground black pepper, optional

1 large heirloom tomato, chopped (zebra, if you can find them)

1/4 cup (10 g) lemon basil, snipped into ribbons or confetti (or regular basil)

Process the honeydew, cucumber, and tomatoes in a blender or food processor to desired consistency. Add the olive oil and salt, and process briefly to mix, adjusting amounts to taste, if necessary. Pour into a bowl and stir in the citrus juice, to taste, if using. Gently stir in the pepper, if using, tomato chunks, and basil, adjusting the seasoning to taste. Garnish with extra basil, if desired. Serve at room temperature or well chilled.

Yield
: 4 to 6 servings
Per Serving
: 81 Calories; 5g Fat (47.7% calories from fat); 2g Protein; 10g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 101mg Sodium

From Dr. Jonny
: Just as I was writing the introduction to this tasty recipe, two new studies on nuts were published. One, in the
Archives of Internal Medicine
, examined the data from 25 different studies on nut consumption. The results? “Diets enriched with nuts significantly improved total and LDL cholesterol and lowered triglycerides in those with initially high levels,” according to one of the studies. Translated: Nuts of all kinds are really good for you. This tantalizing combo of sweet and savory flavors has a light mustard bite. Your only challenge will be to not eat the whole cup and a half at once!

1 teaspoon dijon mustard

1 tablespoon (20 g) 100 percent maple syrup

1 1/2 cups (218 g) unsalted mixed nuts (raw or roasted)

2 tablespoons (14 g) high-quality natural ranch salad dressing mix (e.g., Simply Organic)

In a large bowl, whisk together the mustard and syrup, add the nuts, and mix well to coat. Add the dressing mix and stir gently to combine.

Spray a large skillet lightly with olive oil and heat at just under medium heat. Add the nuts, spread into a single layer, and cook, turning occasionally, for 5 to 6 minutes or until glazed and hot. Cool, break them up, and store in an airtight container in the refrigerator.

Yield
: 6 servings
Per Serving
: 269 Calories; 23g Fat (76.8% calories from fat); 5g Protein; 10g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 73mg Sodium

From Dr. Jonny
: Think of anchovies and the first thing that usually comes to mind is pizza. Or maybe antipasto. But the truth is, these sometimes strong-tasting little fish are remarkably low in calories and unlikely to contain mercury or other contaminants found in fish higher on the food chain. In this unusual and tasty spread, Chef Jeannette has combined the fish with Neufchâtel cheese—high in calcium and lower in calories than cream cheese without sacrificing any flavor or mouthfeel—to make a spread that is rich in flavor but not overly fishy. The spread is as healthy as you can get, combining yogurt (with its generous helping of protein and probiotics), feta cheese (high in calcium), and raw garlic, long known for its multiple health benefits, which include lowering blood pressure and reducing the risk of some cancers. Best of all, it tastes great. Note: Try spreading on whole-grain crackers or even on celery!

6 anchovy fillets, well drained

2 cloves garlic, crushed

Zest of 1 lemon plus 1 tablespoon (15 ml) juice

1/3 cup (77 g) plain low-fat yogurt

1 package (8 ounces or 225 g) Neufchâtel cheese

1 cup (150 g) feta cheese

1/4 teaspoon cracked black pepper, or to taste

4 dashes hot sauce, or to taste

2/3 cup (110 g) sliced scallions

6 cups (780 g) assorted crudités (carrot sticks, celery sticks, zucchini sticks, grape tomatoes, blanched broccoli florets, etc.)

Place the anchovy fillets, garlic, lemon juice, zest, and yogurt in a food processor and process until smooth. Add the cheeses, pepper, and hot sauce and process until smooth, scraping down the sides as necessary. Add the scallions and pulse or stir until just combined. Serve at room temperature with crudités.

Yield
: about 3 cups dip plus veggies
Per Serving
: 68 Calories; 4g Fat (53.7% calories from fat); 3g Protein; 5g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 183mg Sodium

Low-Cal Tuna-Cranberry Lettuce Wraps