The 150 Healthiest 15-Minute Recipes on Earth (41 page)

From Dr. Jonny
: Canned tuna is one of the great nutritional bargains of all time. (There are caveats, but I’ll get to those in a moment.) Tuna is high in protein, relatively low in calories, easily available, and mixes well with lots of foods. It also has a nice dose of niacin and vitamin B
₁₂
, and the all-important mineral selenium. The only concern is mercury, but interestingly enough, this is a bigger problem with the more expensive kinds (such as albacore)—the chunk light is a better choice! Buying tuna packed in water rather than oil reduces the total calories of the dish. This recipe is definitely an unusual combo, but the sweet tart bite of the cranberry perfectly complements, and brightens, the taste of the tuna. Hint: Try ordering a six-pack of canned tuna from the same place I got mine, Vital Choice (available through a link on my website,
www.jonnybowden.com
, under “Shopping: Healthy Food”). You’ll never feel the same way about “store bought” again. Enjoy!

1 to 2 tablespoons (33 g) prepared, juice-sweetened cranberry sauce (e.g., Knudsen’s), to taste

2 tablespoons (30 g) plain low-fat yogurt (regular or greek—use only 1 tablespoon if not adding celery and apple)

1 can (7 ounces or 195 g) tuna fish in water, drained and flaked (e.g., Vital Choice)

1/3 cup (40 g) diced celery, optional

1/3 cup (42 g) diced green apple, optional

2 tablespoons (18 g) sliced toasted almonds

Large, fresh lettuce leaves

In a medium bowl, mix together the cranberry sauce and yogurt. Add the tuna, celery, if using, apple, if using, and almonds, and mix gently to combine well. Spoon a few tablespoons of tuna into each lettuce leaf, roll it up, and serve.

Yield
: 2 generous portions
Per Serving
: 211 Calories; 6g Fat (23.9% calories from fat); 28g Protein; 12g Carbohydrate; 2g Dietary Fiber; 30mg Cholesterol; 363mg Sodium

From Dr. Jonny
: I grew up in a middle-class Jewish household in New York City, so I was hardly a stranger to lox. But up till my teens I still thought it was some kind of red stuff that was covered with weird little miniature olives that old folks like my grandparents used to love. Especially with cream cheese on a bagel from Zabar’s. Now I know that lox is salmon fillet that has been cured and sometimes cold-smoked, a process that doesn’t actually cook the fish and results in a characteristic smooth texture. (And the “miniature olives” were capers, in case you hadn’t guessed.) Anyway, lox is a great way to get your salmon fix, and with it all the healthy things salmon is known for—omega-3 fats, for example, and antioxidants such as astaxanthin. Add to the mix avocado (for more wonderfully healthy fat, this time of the monounsaturated variety) and the probiotics from fermented miso and you’ve got a fresh-tasting snack brimming with health!

1 large, ripe Hass avocado, peeled, pitted, and roughly chopped

1 tablespoon (16 g) sweet white miso

1 large cucumber, peeled and sliced thickly OR 8 slices whole-grain cocktail bread (e.g., Rubschlager Rye)

4 ounces (115 g) thinly sliced lox (e.g., Vital Choice)

Using a fork or immersion blender, mash together the avocado and miso in a small bowl until smooth and bright green. Spread a thick layer of avocado miso onto the cucumber or bread slices and top with a layer of lox. Serve at room temperature.

Yield
: 2 to 4 servings
Per Serving
: 133 Calories; 9g Fat (59.6% calories from fat); 7g Protein; 7g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 727mg Sodium

From Dr. Jonny
: Ask me my five greatest guilty pleasures in the food kingdom, and pizza is going to be on the list. I don’t have it often, and when I do, I try to get the healthiest kind, but it’s not always easy. The problem with generic pizza is that it’s mostly dough—starchy, processed carbs of the worst kind. The cheese and oil have more fat than most people are comfortable with, and the quality of these ingredients used in your normal pizza parlor isn’t the greatest. Here’s the solution: Lighten up on the cheese (and the other fats) and lighten up on the carbs by using the ultimate thin crust—a whole-grain wrap. Then customize toppings to your heart’s content! Pineapple, peppers, mushrooms, spinach, onions, chicken...it’s all good and makes a perfect snack or mini-meal anytime!

1 whole or sprouted-grain wrap

1 1/2 tablespoons (23 g) prepared pesto (great with arugula pesto leftovers from Calcium-Rich Caprese Salad on
page 154
, or use sun-dried tomato paste)

4 slices heirloom tomato

1/4 cup (33 g) thawed frozen corn

2 tablespoons (10 g) fresh-grated Parmesan cheese

1 teaspoon olive oil

Fresh basil, optional for garnish

Preheat the oven to 400ºF (200ºC, gas mark 6). Lay the wrap out on a baking sheet. Spread the wrap evenly with the pesto. Lay the tomato slices in a single layer on the top. Scatter the corn evenly over the pizza and top with the Parmesan. Drizzle the olive oil over the Parmesan. Snip the basil over the Parmesan, if using.

Cook for 8 to 10 minutes until hot and crispy.

Yield
: 1 serving
Per Serving
: 472 Calories; 24g Fat (43.8% calories from fat); 19g Protein; 51g Carbohydrate; 11g Dietary Fiber; 15mg Cholesterol; 540mg Sodium

From Dr. Jonny
: Cottage cheese was named for the cottages in which it was traditionally made. It comes from the cheese curd, but because it is only drained, not dried, it retains a good deal of its whey content (remember Miss Muffett and her curds and whey?). Whey is one of the most bioavailable sources of protein, and cottage cheese is, not surprisingly, high in protein (more than 12 1/2 grams for 4 ounces [115 g] of cheese) and very low in carbs (roughly 1 gram of carbs per ounce of cheese). Even the full-fat kind, which has only 2 more grams of fat than the 2 percent kind, is low in calories (111 calories for 4 ounces [115 g]) and a good source of calcium, phosphorus, and potassium. Best of all, high-quality, traditionally made cottage cheese is fermented and thus teeming with beneficial bacteria (called probiotics) similar to that found in yogurt. Cottage cheese is also easier to digest than typical dairy products, such as milk. Tip: Include the optional walnuts for extra minerals and plant-based omega-3 fats!

8 ounces (225 g) low-fat, small-curd cottage cheese

2 to 3 teaspoons prepared horseradish, to taste

1 teaspoon dijon mustard

2 teaspoons lemon juice

1/4 teaspoon each salt and fresh-ground pepper

1 cup (180 g) halved cherry tomatoes

1 stalk celery, thinly sliced

1 tablespoon (5 g) crushed walnuts, optional

Gently mix all ingredients together and enjoy.

Yield
: 1 serving
Per Serving
: 287 Calories; 8g Fat (24.5% calories from fat); 34g Protein; 21g Carbohydrate; 3g Dietary Fiber; 19mg Cholesterol; 1576mg Sodium

From Dr. Jonny
: When Chef Jeannette and I wrote our first cookbook,
The Healthiest Meals on Earth
, one of the biggest surprises was the popularity of the Real-Food Brownies, whose main ingredient is garbanzo beans. I have a feeling this dish is going to be this year’s Real-Food Brownies. I guarantee you’ll have a hard time finding a chocolate dessert that tastes this good while being this good for you. When making it, avoid using the popular brands of peanut butter, which sometimes contain trans fats and more often, too much sugar. Instead use the kind that comes right out of the grinder, or one of the “natural” brands, without added sugar. Chocolaty, peanuty, sweet, and chewy—it’s a dessert eater’s dream and will hit the spot anytime you’re hankering for a sweet treat. Note: If you want to eat these cookie-style, no problemo. Plan ahead so they can set up in the fridge (takes about an hour)—or (my fave) enjoy them warm, with a spoon, right out of the bowl. Delish.

1/4 cup (60 ml) milk (use cow’s, or unsweetened vanilla almond, soy, or rice milk)

1/4 cup (60 ml) coconut oil

1/3 cup (64 g) xylitol

1/4 cup (65 g) natural peanut butter

2 tablespoons (10 g) unsweetened cocoa powder

1/2 teaspoon vanilla extract

1 1/2 cups (120 g) quick-cooking oats

1/2 cup (40 g) dried unsweetened coconut

1/2 cup (47 g) almond meal (prepared—we like Bob’s Red Mill—or process raw or blanched almonds very finely in a food processor)

Place the milk, coconut oil, xylitol, peanut butter, and cocoa powder in a small saucepan over medium heat. Stir frequently to mix until melted and well incorporated. Remove from the heat and stir in the vanilla. While the cocoa sauce is melting, place the oats, coconut, and almond meal in a large bowl and mix lightly with a fork. Pour the cocoa mixture over the dry mix and mix well with a fork until well incorporated. Form into loose balls (about a large tablespoon each) onto waxed paper. Refrigerate for 30 minutes to 1 hour to firm them up.