SERVINGS: 6
SERVING SIZE: ¾ cup (300 grams)
PREP TIME: 25 minutes
COOKING TIME: 1 hour 25 minutes

Ingredients

• 2 teaspoons (10 milliliters) olive oil
• 1 pound beef chuck, diced into bite-size pieces
• ¼ cup diced thick-cut bacon (about 2 slices)
• ½ cup chorizo or spicy sausage
• 1½ cups diced yellow onion
• 1½ tablespoons sliced garlic
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• ½ teaspoon ground nutmeg
• 2 bay leaves
• 1½ cups diced butternut squash
• 1½ cups diced sweet potato
• 1 14.5-ounce can diced tomatoes
• 5 fluid ounces (150 milliliters) water
• 1 cup frozen corn
• 1 15.5-ounce can white hominy

Instructions

1. Heat oil in a large pot over medium-high heat. Add beef chuck and brown on all sides (about 3 to 4 minutes). Remove beef from pan and set aside.
2. Return pot to stove, add bacon and chorizo and cook 3 to 4 minutes.
3. Add onions and garlic and sauté 3 to 4 minutes.
4. Add cumin, paprika, nutmeg and bay leaves, toss and cook 1 to 2 minutes.
5. Add squash and sweet potatoes and sauté 3 to 4 minutes.
6. Return beef to the pan and add tomatoes and water. Stir, bring to a boil and reduce to simmer for 50 minutes.
7. Add corn and continue to cook for 10 minutes.
8. Remove bay leaves.
9. Stir over medium heat and, using the back of a wide spoon, press ingredients against sides of the pot to break down starchy vegetables and tomatoes.
10. Continue to stir until liquid begins to thicken, about 3 to 4 minutes.
11. Pour hominy into a microwave-safe bowl and heat on high in the microwave for 3 to 4 minutes.
12. Drain heated hominy, add to the stew and stir to combine.
13. Heat for 10 minutes. Serve hot.

Cooking note: For more tender meat, marinate chuck in fresh orange juice while prepping remainder of ingredients.

Nutrition per serving: 368 calories, 13g total fat, 4g saturated fat, 62mg cholesterol, 651mg sodium, 39g carbohydrate, 6g fiber, 10g sugar, 24g protein, N/A potassium, N/A phosphorus

SERVINGS: 4
SERVING SIZE: 3½ ounces chicken, 1 cup vegetables, ¼ cup sauce, ¼ cup spinach (390 grams)
PREP TIME: 20 minutes
COOKING TIME: 20 minutes

Ingredients

• 1 pound chicken thighs, skinned, deboned
• 2 teaspoons (10 milliliters) olive oil, divided
• 1½ cups diced white onion
• 2 cups diced green bell pepper
• 1 tablespoon minced garlic
• 2 teaspoons ground ginger
• ¼ teaspoon salt
• ¼ teaspoon cayenne pepper
• 2 tablespoons unsalted creamy peanut butter
• 2 14.5-ounce cans fire-roasted diced tomatoes
• 1½ cups spinach

Instructions

1. Chop chicken into bite-size pieces. Add 1 teaspoon olive oil to a medium saucepan over medium-high heat.
2. Add chicken and cook for 1½ minutes, then toss and cook about 1½ minutes.
3. Transfer chicken to a plate and set aside.
4. Pour 1 teaspoon olive oil into the pan, then add onion, bell pepper and garlic. Sauté for 3 to 4 minutes, stirring often.
5. Reduce heat to medium, add ginger, salt and cayenne pepper and stir.
6. Add peanut butter, stir to combine and cook for 30 seconds.
7. Add tomatoes and bring to a boil, then add chicken back into the pan.
8. Reduce heat to simmer and cook for 15 to 20 minutes, until chicken reaches an internal temperature of 165°F (74°C) and sauce thickens slightly.
9. Stack spinach leaves, roll tightly and slice to chiffonade.
10. Divide hot stew among 4 bowls and top each with ¼ cup spinach.

NUTRITION PER SERVING: 307 calories, 13g total fat, 3g saturated fat, 99mg cholesterol, 617mg sodium, 26g carbohydrate, 7g fiber, 14g sugar, 25g protein, 1094mg potassium, 304mg phosphorus Note: Analysis uses crushed tomatoes in place of fire-roasted diced tomatoes to provide potassium and phosphorus information.

Mustard Crusted Salmon 

Serves 4

Ingredients

• 4 4-ounce salmon filets
• 1½ tablespoons olive oil
• 3 tablespoons chopped fennel tops (or 1 tablespoon powdered fennel seed)
• 1½ tablespoons herbes de Provence
• ¼ cup Dijon mustard
• 2 tablespoons whole-grain mustard

Instructions

1. Preheat the oven to 375° F.
2. Place salmon on parchment-lined baking sheet. Rub with the olive oil.
3. Cover each filet with ¼ of the fennel tops and herbes de Provence.
4. Combine the mustards and spread over the filets, using a rubber spatula or spoon to cover completely.
5. Bake the salmon until flesh is opaque and flakes easily with a fork, about 15 minutes. For a crunchier crust, broil for 1 to 2 minutes.

Gochujang Barbecue Sauce 

Makes about 2 cups

Ingredients

• ½ cup gochujang
• ¼ cup hoisin sauce
• 3 tablespoons tomato paste
• ¼ cup honey
• ¼ cup soy sauce
• ¼ cup sake
• 1 tablespoon rice wine vinegar
• 1 tablespoon freshly grated ginger
• 2 teaspoons freshly grated garlic
• 1 teaspoon fresh black pepper

Directions

1. Combine all ingredients in a small pot. Turn heat to medium and whisk ingredients until well incorporated.
2. Allow mixture to simmer about 15 to 20 minutes until it has reduced slightly to a barbecue sauce consistency.
3. Remove sauce from heat, pour into a container and allow to cool slightly before placing a lid on it and storing in refrigerator. The sauce should be used within a week of making it.

Apple Crostata

Serves 8

Ingredients

For the pastry

• 1 cup all-purpose flour
• 2 tablespoons granulated sugar
• ¼ teaspoon kosher salt
• ¼ pound (1 stick) very cold unsalted butter, diced
• 2 tablespoons ice water

For the filling

• 1 cup thinly sliced Granny Smith apple (about 1 large apple)
• ¼ teaspoon grated orange zest
• ½ teaspoon fresh orange juice
• ¼ teaspoon ground cinnamon
• ⅛ teaspoon ground cardamom

To finish the crust

• 1 tablespoon turbinado sugar

Directions

1. For the pastry, place flour, sugar and salt in the bowl of a food processor fitted with a steel blade. Pulse a few times to combine. Add butter and pulse 12 to 15 times, or until butter is the size of peas. Add ice water and pulse until dough starts to form a ball. Turn the dough onto a sheet of plastic wrap and form into a cohesive ball. Wrap plastic around dough and shape the ball into a disc. Refrigerate for at least 1 hour.
2. Preheat the oven to 450°F.
3. Flour a rolling pin and roll the pastry into an 11-inch circle on a lightly floured surface. Transfer it to a baking sheet lined with parchment paper.
4. For the filling, toss apple slices with orange zest, orange juice, cinnamon and cardamom.
5. Arrange the apple slices on the dough — they will need to overlap — leaving a 1 ½-inch border. Gently fold the border over the apples to enclose the dough, pleating it to make a circle.
6. Dust crust with turbinado sugar.
7. Bake the crostata for 20 to 25 minutes, until the crust is golden and the apples are tender. Allow to cool. Serve warm or at room temperature.

Curried Apple-Butternut Squash Soup

Serves 6

Ingredients

• 1 tablespoon olive oil
• 1 cup diced onion
• 3 cups peeled, seeded and diced butternut squash (about one 2-pound squash)
• 3 cups peeled, cored and chopped golden apples (about 4 medium-sized apples)
• 2 teaspoons salt
• 1 tablespoon turmeric
• 1½ teaspoons ground cumin
• ½ teaspoon ground coriander
• ½ teaspoon ground ginger
• ½ teaspoon cardamom
• ¼ teaspoon cayenne pepper
• ¼ teaspoon freshly ground black pepper
• 2 cups vegetable stock
• 1 cup water, plus more if needed

Directions

1. Heat olive oil in a large sauce pan over medium-high heat. Sauté onion, stirring occasionally, until it begins to soften, about 4 minutes. Add squash and cook, stirring occasionally, until soft, about 10 minutes.
2. Add apples, salt, turmeric, cumin, coriander, ginger, cayenne, black pepper, stock and 1 cup water. Cover with lid and bring to a boil. Reduce to a simmer and cook covered until vegetables are very soft, about 25 to 30 minutes.
3. Puree using an immersion blender or in batches using a food processor or blender until smooth and return to saucepan. Heat over low, thinning with more water if necessary. To serve, ladle into shallow bowls. If desired, garnish with diced apples, jalapeño slices and toasted butternut squash seeds.

Panzanella Salad

Serves 4

Ingredients

• 3 cups tomatoes, cut into bite-sized pieces (about 2 pounds)
• 1 teaspoon kosher salt, plus more for seasoning
• 4 cups ciabatta or rustic bread, cut into 1½-inch cubes
• 5 tablespoons extra-virgin olive oil, divided
• 1 tablespoon minced shallot
• 2 teaspoons minced garlic
• ¼ teaspoon Dijon mustard
• 1 tablespoon white wine vinegar or red wine vinegar
• Freshly ground black pepper
• ¼ cup basil leaves

Directions

1. Preheat oven to 350°F and adjust rack to center position. Place tomatoes in a colander set over a bowl and season with 1 teaspoon kosher salt. Toss to coat. Set aside at room temperature to drain for a minimum of 15 minutes, tossing occasionally. Reserve tomato juice.
2. Meanwhile, toss bread cubes with 2 tablespoons olive oil in a large bowl. Transfer to a rimmed baking sheet. Bake until crisp and firm but not browned, about 15 minutes. Remove from oven and let cool. Place bread in a large bowl.
3. Add tomatoes to the bowl with toasted bread. Add shallot, garlic, mustard and vinegar to the bowl with tomato juice. Whisking constantly, drizzle in the remaining 3 tablespoons olive oil. Season to taste with salt and pepper.
4. Drizzle dressing over tomatoes and bread. Toss everything to coat and season with salt and pepper if desired. Let rest for 30 minutes before serving, tossing occasionally until dressing is completely absorbed by bread. Add basil leaves before serving.

 

Heirloom Tomato, Peach and Watermelon Salad with Burrata 

Serves 4

Ingredients

• 2 large tomatoes, sliced ½-inch thick
• 2 large peaches, sliced ½-inch thick
• 2 cups watermelon, sliced ½-inch thick
• 6 ounces burrata cheese
• 1 tablespoon fresh basil
• 1 tablespoon fresh mint
• 2 tablespoons balsamic vinegar, reduced*
• Optional salt, pepper and olive oil

Directions

1. Place tomatoes, peaches and watermelon on a platter or plate. Using hands, separate burrata cheese in chunks and place over salad. Top with basil and mint.
2. Drizzle balsamic reduction over the salad and add olive oil, salt and pepper if desired.
3. Chill for 15 minutes and enjoy!

Cooking notes:

Tomatoes, peaches and watermelon can be cut into bite-size pieces rather than slices.

*For balsamic reduction, pour 1 cup balsamic vinegar into a small saucepan. Heat on medium high and bring to a boil. Reduce to simmer for about 10 minutes, stirring occasionally. Be sure to watch closely because it can burn. When the vinegar coats the back of a spoon, it is done. Remove from heat and let cool. Can be stored in an air-tight container in the fridge for several weeks.

 

Mahi Mahi en Papillote with Mango Salsa

Serves 1

Ingredients

• 1¾-inch thick mahi mahi filet
• ½ teaspoon kosher salt
• ½ teaspoon lime zest
• ⅓ cup sliced mango
• 2 teaspoons minced shallot
• 2 tablespoons fresh lime juice
• Freshly ground black pepper, to taste
• 1 tablespoon fresh cilantro leaves, for serving
• 1 lime wedge, reserve for serving

Directions

1. Preheat the oven to 375°F.
2. Cut parchment paper into a heart shape, leaving at least 1 inch of space around where you will place the filet, and fold in half lengthwise.
3. Open the parchment and place filet on one side of the heart shape.
4. Season filet with salt, lime zest, mango, shallot, lime juice and black pepper.
5. Close the parchment with the edges meeting and begin folding, sealing from the round end to the pointed end.
6. Place the pouch on a baking sheet and bake for 15 minutes or until flesh is opaque and flaky.
7. Remove from oven and, using a spatula, place pouch on plate. Cut parchment and fold back edges.
8. Top with fresh cilantro leaves and lime wedge. Serve immediately.

 

Tomato Poached Swordfish 

Serves 2

Ingredients

• 1 teaspoon olive oil
• 1 tablespoon finely chopped shallot
• 1 clove sliced garlic
• ¼ cup white wine
• 1 14.5-ounce can diced tomatoes
• ½ cup water
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon dried basil
• 1 teaspoon salt
• 2 4-ounce fillets of swordfish
• 1 tablespoon drained capers

Directions

1. Heat olive oil in a medium skillet over medium-high heat.
2. Add shallots and garlic and sauté until translucent, about 3 to 5 minutes.
3. Deglaze pan with white wine. Add tomatoes and water. Bring to a boil, add dried herbs and salt and then bring heat down to a simmer.
4. Add swordfish fillets to the simmering liquid. Poach for 5 to 10 minutes, flipping halfway through, until it reaches an internal temperature of 145°F.
5. Remove fish from the poaching liquid and top with capers and some of the diced tomato. Enjoy!

Notes:

1. If using fresh herbs, wait until end of the cooking process to add them.
2. It is important that the temperature of the liquid is close to the desired internal temperature of the protein (145° F), as this will prevent the fish from becoming rubbery.
3. The FDA recommends women of childbearing age, especially women who are pregnant or breastfeeding, and young children avoid swordfish due to its high mercury level.

Longan Chia Seed Pudding

Serves 4

Ingredients

• 1 cup unsweetened almond milk
• 2 tablespoons sugar
• 1 cinnamon stick
• 1 teaspoon vanilla extract
• ½ pound fresh longans, peeled with seed and pulp removed (about ½ cup)
• 3 tablespoons chia seeds

Instructions

1. Add almond milk, sugar, cinnamon, vanilla and longans into a microwave-safe bowl. Heat in the microwave for 30 to 45 seconds, until sugar dissolves. You can also heat these ingredients in a small sauce pan over medium heat until simmering.
2. Add chia seeds and stir.
3. Portion into small serving dishes and refrigerate for a minimum of 30 minutes or until set.

 

Jackfruit Larb

Serves 4

Ingredients

• 2 tablespoons thinly sliced red shallot
• 1 thinly sliced scallion (white and green parts)
• ½ cup thinly sliced mint leaves
• ½ cup cilantro, roughly chopped
• 1 clove minced garlic
• 1 teaspoon soy sauce
• 1 tablespoon of lime juice
• 1 teaspoon sugar
• 10 ounces shredded jackfruit (about 2 ½ cups)
• 1 teaspoon olive oil
• ¼ teaspoon red chili flakes
• ¼ teaspoon kosher salt
• 4 leaves butter lettuce

Instructions

1. In a medium bowl, combine shallot, scallion, mint, cilantro, garlic, soy sauce, lime juice and sugar. This will be your dressing
2. Open the jackfruit, or purchased pre-quartered, and pull it apart into shreds. Discard hard and fibrous pieces.
3. Heat olive oil in small skillet over medium-high heat. Once hot, add jackfruit, red chili flakes and a pinch of salt. Sauté for about 1 minute, until mixture is heated through.
4. Transfer jackfruit to dressing and toss. Arrange butter lettuce leaves on a serving plate and mound dressed jackfruit on top. Garnish with mint leaves.

 

Quick Pickles   

Ingredients 

• 1 cup apple cider vinegar
• 1 cup water
• ½ cup turbinado sugar 
• ½ tablespoon kosher salt 
• 1 each star anise, whole
• 3 each allspice, whole
• 1 each cinnamon stick, whole
• 1 clove whole, pressed garlic
• 1 pound fresh vegetables (cucumber, radish, broccoli stems, watermelon rinds, etc.)

Directions 

1. Thinly slice your vegetables and place them into a pan with a large surface area. I used a 9-by-13 inch casserole dish.
2. Make the pickling liquid: Combine the vinegar, water, sugar, salt, star anise, allspice, cinnamon* and garlic in a small saucepan over high heat. Bring to a simmer, stirring to dissolve the sugar and salt. Remove from heat and pour over vegetables. 
3. Once the brine has cooled to room temperature, the pickles will be ready! They can be stored in the refrigerator in an airtight jar for up to a month. Note that the brine will become more intense as the pickles sit.

*Tip: Before adding to pickling liquid, wrap cinnamon stick in damp paper towel and microwave for 15 seconds to help soften and release aromatics. 

Scallop Ceviche 

Ingredients

• 1 cup Japanese rice vinegar (Komezu)
• 2 teaspoons finely diced poblano pepper
• ½ teaspoon salt
• 1 pound fresh, sushi-grade scallops, thinly sliced crosswise into rounds
• 2 teaspoons thinly sliced green onions
• 1 teaspoon toasted sesame seeds
• 1 cup seeded, thinly sliced cucumber

Directions

1. Combine rice vinegar, diced poblano and salt in a glass bowl.
2. Add scallops and toss to coat. Cover and refrigerate for 30 minutes.
3. Remove from refrigerator. Add green onion, sesame seeds and cucumber. Gently stir to mix.