tablespoons extra-virgin olive oil

2

pound carrots, cut into ½-inch slices

1

pound sweet potatoes, scrubbed, skins left on, cut into ½-inch cubes

1

bunch scallions (white and green parts), sliced

1

cup chopped celery

½

garlic clove, grated

1

tablespoon chopped peeled fresh ginger

1

teaspoon coarse salt

1

tablespoons chopped fresh cilantro

4

tablespoon fresh lime juice

1

tablespoon finely chopped seeded jalapeño pepper, or to taste

1

ounces baby bok choy, stem ends trimmed and sliced (½inch), about 2 cups lightly packed

6

1. Heat the oil in a soup pot until it is hot enough to sizzle a piece of vegetable. Add the carrots, sweet potatoes, scallions, celery, garlic, ginger, and ½ teaspoon salt. Cook, covered, stirring occasionally, over medium-low heat until lightly browned and softened, about 10 minutes. Add 6 cups water and 2 tablespoons of the cilantro and bring to a boil. Cover and cook over medium heat until the vegetables are tender, 20 to 25 minutes.
2. Ladle out about 2 cups of the solid vegetables and set aside. Use an immersion blender to puree the soup in the pot. If you don't have an immersion blender, let the soup cool slightly, transfer it to a blender or food processor, in batches if necessary, and puree until smooth. Return the soup to the pot.
3. Add the reserved vegetables, lime juice and jalapeño. Bring the soup to a boil. Stir in the bok choy and cook for 30 seconds. Taste and season with up 1/2 teaspoon salt. Ladle the soup into bowls and garnish with the remaining 2 tablespoons chopped cilantro.

Serving Size - 1 cup

Per Serving:

• Calories: 90
• Total Fat: 3 g (Sat Fat 0 g)
• Protein: 2 g
• Carbohydrates: 15 g
• Fiber: 3 g
• Cholesterol: 0 mg
• Sodium: 270 mg

Salad

small bunch (about 10 ounces) Tuscan kale*, washed and dried

1

tablespoons fresh lime juice

2

tablespoon extra-virgin olive oil

1

teaspoon coarse salt

1/8

Salsa

avocado, halved, pitted, peeled and cut into ¼-inch dice

1

ripe tomato, cut into ¼-inch dicewith seeds and juice

1

cup diced (¼ inch) red onion

½

teaspoon finely chopped seeded jalapeño pepper, plus more to taste

1

small garlic clove, grated

1

tablespoon lime juice

1

tablespoon extra-virgin olive oil

1

teaspoon coarse salt

¼

cup unsalted roasted pepitas (pumpkin seeds) or roasted sunflower seeds

¼

1. To prepare the kale, cut along both sides of the stem of each leaf with a sharp knife or pull the ruffled leaves away from the stems with your hands. Discard the stems. Gather a bunch of the long kale leaves together on the cutting board and slice into thin (1/8-inch) crosswise slices. You should have 4 to 6 cups lightly packed.
2. Combine the kale, lime juice, oil and salt in a large bowl. Rub the ingredients together with your hands (as though giving the kale a massage) until the leaves wilt, 1 to 2 minutes. Set aside.
3. To make the salsa: Combine the avocado, tomato, red onion, jalapeño, garlic, lime juice, oil and salt and stir to blend.
4. Add the salsa to the kale and toss to combine. Sprinkle the salad with the pepitas. Serve at room temperature.

Per Serving:

• Calories: 240
• Total Fat: 19 g (Sat Fat 3 g)
• Protein: 6 g
• Carbohydrates: 16 g
• Fiber: 6 g
• Cholesterol: 0 mg
• Sodium: 220 mg

*Tuscan kale is also known as lacinato kale, black kale, and dinosaur kale.

cup brown lentils

1

tablespoons extra-virgin olive oil

2

cup chopped onion

1

teaspoons curry powder

2

garlic clove, grated

1

bags (5-6 ounces each) baby spinach (8-10 cups packed), rinsed and drained

2

cup small cherry or grape tomatoes, stems removed

1

tablespoons finely chopped fresh mint

2

cup chopped walnuts

½

cup plain yogurt

½

1. Bring a medium saucepan half full of water to a boil. Add the lentils and cook, uncovered, until tender but not mushy, 18 to 20 minutes. Drain and set aside.
2. Heat the oil in a large skillet until hot enough to sizzle a piece of onion. Add the onion and cook, stirring, until tender, about 5 minutes. Add the curry powder and garlic and cook, stirring, for 1 minute. Add the cooked lentils, spinach, tomatoes and mint and cook, stirring, until heated through, about 5 minutes.
3. Meanwhile, heat the walnuts in a small skillet over medium heat, stirring, until toasted, about 5 minutes. Sprinkle the walnuts over the lentils and serve with the yogurt to spoon over the top.

Per Serving:

• Calories: 400
• Total Fat: 17 g (Sat Fat 2 g)
• Protein: 18 g
• Carbohydrates: 47 g
• Fiber: 20 g
• Cholesterol: 0 mg
• Sodium: 150 mg

large Portobello mushrooms, wiped clean, stems removed and reserved

4

tablespoons extra-virgin olive oil

4

cup chopped onion

½

cup coarse fresh bread crumbs from day-old Italian bread

1

tablespoons finely chopped fresh Italian parsley

2

tablespoons oil-packed sun-dried tomatoes, drained, blotted dry and chopped

2

garlic clove, grated

1

teaspoon coarse salt

¼

freshly ground black pepper

1. Preheat the oven to 400°F. Finely chop the mushroom stems.
2. Meanwhile, heat 2 tablespoons of the oil in a medium skillet until it is hot enough to sizzle a piece of onion. Add the onion and chopped mushroom stems and cook, stirring, over medium heat until golden, about 5 minutes. Add the bread crumbs, parsley, sun-dried tomatoes and garlic and cook, stirring, until the crumbs are heated through, about 2 minutes. Sprinkle with salt and pepper to taste and set aside.
3. Brush the tops and bottoms of the mushroom caps with the remaining 2 tablespoons oil. Sprinkle on both sides with a pinch salt and a grinding of black pepper. Place on a baking sheet, rounded sides up, add ¼ cup water and roast for 10 minutes.
4. Remove the pan from the oven. Turn the caps over, fill with the crumb mixture, dividing it evenly, and roast until browned and crisp, about 10 minutes more. Transfer to a platter and serve.

Per Serving:

• Calories: 190
• Total Fat: 15 g (Sat Fat 2 g)
• Protein: 3 g
• Carbohydrates: 12 g
• Fiber: 2 g
• Cholesterol: 0 mg
• Sodium: 200 mg