Healthyish: A Cookbook with Seriously Satisfying, Truly Simple, Good-For-You (but not too Good-For-You) Recipes for Real Life
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About this ebook
For anyone on the move, working long hours, and trying to eat a bit more healthfully, Healthyish offers 131 satisfying recipes with straightforward instructions, using as few pots and pans as possible, and ingredients that won’t break the bank. Not to mention, you can find the ingredients at your everyday grocery store (no garam masala or açai berries here!).
Emphasizing balanced eating rather than fad diet tricks, Lindsay Maitland Hunt includes guilt-free recipes for every meal of the day, from breakfast to snacks to dinner, and yes, even Healthyish treats, such as:
- Banana-Avocado Chai Shake
- Peanut Butter Granola
- Salty Watermelon, Feta, Mint, and Avocado Salad
- Miso-Butter Toast with a Nine-Minute Egg
- Pozole with Pinto Beans and Queso Fresco
- Spiced Chicken and Chickpea Flatbreads with Cucumber-Dill Tzatziki
- Single-Serving Chocolate and Peanut Butter Cookie
Designed for novices and experienced cooks alike, Hunt’s meticulously considered recipes offer crowd-pleasing flavor profiles and time-saving tips and tricks, and her vegetable-centric dishes, with an occasional dash of meat, dairy, and decadence, are showcased in vibrant, mouthwatering photographs.
Destined to be an everyday kitchen essential, Healthyish is a call for simple ingredients, food that makes us feel good, quick prep, and even quicker cleanup, so we all can enjoy what’s most important at the end of a long day: getting back to the couch.
“This is THE cookbook for the modern generation . . . you’ll be turning to this book for decades.” —Sarah Copeland, author of Instant Family Meals
Lindsay Maitland Hunt
LINDSAY MAITLAND HUNT is a writer and recipe developer. She was an editor at Real Simple and BuzzFeed, and is the author of the cookbook Healthyish. Find her on instagram @lindsaymaitland.
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Healthyish - Lindsay Maitland Hunt
TABLE OF CONTENTS
INTRODUCTION
how to be healthyish
CHAPTER 1
breakfast
Smoothies
Chocolate and Peanut Butter Smoothie with a Kick
Dairy-Free Tahini, Mango, and Coconut Water Lassi
Super-Green Pineapple and Spinach Smoothie
Banana-Avocado Chai Shake
Chai Spice Mix
Gingery Peach and Berry Smoothie
Turmeric-Horchata Smoothie
Carrot-Pumpkin Smoothie
Eggs
Pesto-Swirled Scrambled Eggs
Plain Jane Soft-Scrambled Eggs
Chorizo Breakfast Tacos
Hummus and Avocado Flatbreads with a Crispy Fried Egg
Miso-Butter Toast with a Nine-Minute Egg
Breakfast Caprese with Soft-Boiled Eggs
Cozy Bean and Egg Skillet for Two
Toasts
PB-Deluxe Toast with Coconut and Cinnamon
Avocado, Olive Tapenade, and Cheddar Toast
Almond Butter Toast with Maple-Drizzled Pear
Sesame-Marmalade Toast with Fresh Berries
Double Apple, Mint, and Ricotta Toast
Eight Morning Grain Bowls
The Why-Didn’t-I-Think-of-That Bowl
Summer in a Bowl
I Dream of Hawaii Bowl
The FACT Bowl
An Unapologetically Mushy Breakfast Bowl
The Grown-Up Kid Bowl
My California BB Bowl
Perfect Pear and Pistachio Bowl
Big Batch Breakfasts
Seeded Whole-Wheat Banana Bread
Peanut Butter Granola
Toasted Coconut Muesli
Cheddary Corn and Scallion Muffins
Goldilocks Big-Batch Rolled Oats
Roasted Apples
CHAPTER 2
snacks
Truly Delicious Energy Bites
Not-Your-Average Trail Mix
Cucumbers with Harissa-Yogurt Dip
Spicy Sardines and Hummus on Rice Crackers
Chips with Tzatziki and Tomatoes
Salty Watermelon, Feta, Mint, and Avocado Salad
Ants on a Date
Rye Crackers with Goat Cheese and Sliced Pear
Apple Slice Cookies
Yogurt and Peanut Butter Granola
Apricot Jam, Toasted Coconut, and Pistachios
Almonds, Raisins, and Cream Cheese
CHAPTER 3
lunch
Tartines
Smoked Salmon on Rye with Dill-and-Caper Yogurt Schmear
Turkey, Apple, and Brie Baguette
Tangy Chicken Salad Tartine
Hard-Cooked Egg and Pimiento Cheese Tartine
Prosciutto and Cucumber Tartine
No-Cook Lunches
Hummus and Veggie Pita
Pesto Chicken Caprese
Greek Salad with Roast Beef
Old-School Pizzeria Salad
The All-Day Snacker
Summer Barley Bowl with Chorizo, Cucumbers, and Corn
CHAPTER 4
soups
Sausage, Potato, White Bean, and Kale Soup
Curried Sweet Potato Soup
Summer Corn Soup
Loaded Baked Potato and Cauliflower Soup
Red Lentil Soup with Cilantro-Lime Yogurt
Pozole with Pinto Beans and Queso Fresco
Cheesy Broccoli and Pea Soup
Miso Chicken Noodle Soup
CHAPTER 5
vegetarian dinners
Smoky Cauliflower and Onion Frittata
Polenta Rounds with Fried Eggs and Avocado-Bean Salsa
Shortcut Shakshuka for Two
Kimchi-Fried Farro
One-Pot Whole-Wheat Spring Pasta
Linguine with Trumpet Mushroom Scallops
Saucy Butternut Squash and White Beans with Pesto Couscous
Crispy Broccoli, Pepper, and Burrata Sheet Pan Dinner
Roasted Vegetable and Barley Bowls
Kale Caesar with Curried Cauliflower
Spiced Chickpea, Carrot, and Delicata Squash Salad
Brown Rice and Adzuki Bean Bowls
CHAPTER 6
chicken and turkey
Quick Rotisserie Chicken Tacos with Smashed Avocado
Coriander-Rubbed Chicken Breasts with Lentil-Radicchio Salad
Spiced Chicken and Chickpea Flatbreads with Cucumber-Dill Tzatziki
Chicken and Greens Sauté with Peanut Sauce
Roasted Curried Chicken and Grape Salad
Turkey and Chickpea Burgers with Dill Havarti
Paprika-Rubbed Chicken Thighs with Smashed Cauliflower
One-Pot Spicy and Creamy Chicken Pasta
One-Pan Crispy Chicken with Herbed Potatoes and Onions
CHAPTER 7
pork and beef
Pork Tenderloin and Carrots with Tangy Romaine Salad
Juicy Pork Chops with Sweet Potato, Fennel, and Apple Hash
Cuminy Pork Cutlets with Smashed Butternut Squash
Sausage, Potato, and Cabbage One-Pot Dinner
Banh Mi Rice Bowls with Spicy Pork and Sriracha Mayo
Skirt Steak with Corn, Potato, and Smoked Mozzarella Salad
Hanger Steak with Roasted Acorn Squash
Pork and Mushroom Stroganoff
CHAPTER 8
fish and shrimp
Simple Salmon and Quinoa Bowl
Baked Swordfish with Tomatoes, Corn, and Green Beans
Coconut Curry Noodles with Shrimp and Napa Cabbage
Seared Salmon with Sautéed Squash and Greens
Broiled Arctic Char with Marinated Cucumber and Radish Salad
Modern Niçoise Salad for Two
Fennel and Tomato-Poached Bass
Winterfresh Tuna, Mushroom, and Shaved Fennel Salad
CHAPTER 9
treats
Banana-Date Shake
Chamomile Tea Affogato
Single-Serving Chocolate and Peanut Butter Cookie
Raspberry and Shortbread Parfaits
Lemon Meringue Pie
Sundaes
Fresh Fruit with Sour Cream Dipping Sauce and Pistachios
Easy Chocolate Buttons with Nuts and Dried Fruit
Stovetop Strawberry–Oat Crumble
Whole-Wheat Chocolate Chip Cookie Bars
Ginger-Molasses Buckwheat Bars
Triple Chocolate, Coconut, and Cashew Cookies
CHAPTER 10
go-to components
Pickles
Quick-Pickled Red Onions
Marinated Mushrooms
Lightly Pickled Cucumbers
Compound Butters
Miso Butter
Lemony Parsley Butter
Salad Dressings and Sauces
Dried Oregano Italian Vinaigrette
Toasted Sesame and Miso Dressing
Eggless Caesar Dressing
Creamy Tahini Dressing
Sweet-Hot Peanut Sauce
Cidery Dijon Vinaigrette
Cucumber-Dill Tzatziki
Boiled Whole Grains
Pearl Barley
Farro
Brown Rice
Quinoa
Stocks
Vegetable Stock
Whole Poached Chicken with Bonus Stock
SIX HELPFUL TIPS
SPECIAL DIETS INDEX
INDEX OF SEARCHABLE TERMS
ACKNOWLEDGMENTS
INTRODUCTION
How to Be Healthyish
The best recipes are like the best people: patient, forgiving, and playful.
Which are the cookbooks you use the most? I’m guessing they’re the dirtiest ones on your shelf. Now that this book is in your hands, these recipes can become living, evolving components of your home and kitchen life. Get loose where you feel comfortable, jot your notes in the margins, dog-ear the pages, and mix and match recipes across the book.
I call Healthyish cooking actual cooking.
Dreaming of the perfect meal does not get food on the table. We want ingredients we can get at the grocery store, that we can cook in a reasonable amount of time, and that don’t leave us with a sink full of dishes. I’m talking recipes for the real world.
Healthyish works if you’re just getting started in the kitchen or if you’ve been at the stove for twenty years because I’ve developed each recipe with the home cook in mind. My background as a recipe developer for magazines like Real Simple and websites like BuzzFeed means that I’ve spent years creating recipes for busy moms, cash-strapped students, and overworked young professionals. This is a wide group of cooks, but they are all looking for the same thing: doable recipes that taste good, but don’t make you feel guilty or weighed down. Not to mention these recipes can’t take up too much time or create too many dishes. That’s why I asked home cooks (just like you) to test each recipe in this book to make sure that cooks of all skill levels feel welcome here.
HEALTHYISH IS ABOUT
Flexibility
With accessible ingredients, streamlined recipes, and equipment you probably already have in your kitchen, planners and lovers of the last-minute alike can cook Healthyish.
For me, planning out meals at the beginning of the week liberates me from later stress. But, for others, that could feel like taking away the freedom to choose what you feel like eating for dinner at 5 P.M. Healthyish recipes work either way. You can prep them ahead of time, or start right before dinnertime. I created Healthyish recipes to fit the lives of many different cooks.
All of this means that, after fifteen minutes of chopping and prep, you can step away from the stove to change into sweats, uncork the wine, and queue up your favorite show on TV while your dinner finishes cooking.
Or, wake up and dig a few things out of your pantry and fridge that will make a casual, filling breakfast in a few minutes, so you can enjoy time with your partner before the day begins. (May I suggest the Cozy Bean and Egg Skillet for Two on this page?) It’s possible to have more luxurious mornings at the breakfast table without panicking about a mound of dishes, or running hungry out the door and straight into an important meeting.
Or, if you have kids, your evening time might be all about feeding your kids and getting them bathed and to bed. You can still squeeze in a quick Healthyish dinner with your partner AND get the dishes done before 10 P.M.
Or, if you get home at 8 P.M. after a long day, you can still sit down to a nice meal before 9 P.M.
This way of living is a road map to more time with our people and doing the things we love, all while feeling good about eating tastily. And that is something that anyone could use a little more of.
HEALTHYISH IS ABOUT
Balanced Eating
The thing about balance is that it has become a metric that’s another thing we have to live up to. This is personal for me—I’ve oscillated between extremes my entire life, whether it was eating a greasy grilled cheese or eating a boring bowl of steamed vegetables. But seesawing between the two isn’t how you achieve balance.
Healthyish recipes are about having the biggest, most delicious plate of food possible that incorporates vegetables and, yeah, some bacon. It’s a big, hearty bowl of food that doesn’t leave you feeling weighed down. Food that makes you feel good, and not sad. That’s a balanced approach to eating.
Healthyish can mean choosing whole grains instead of refined, packing your plate with vegetables and flavorful ingredients like olives or a few slices of salami for excitement, or simply swapping processed foods like bottled salad dressing for something homemade. It’s OK to dollop an extra spoonful of sour cream on a vegetarian chili. Hell, you only live once!
HERE ARE MY FIVE RULES FOR CREATING A BALANCED MEAL:
ACID, FAT, AND SALT
A good recipe strikes a balance between tart, rich, and salty. Without one, the other two throw the recipe off-kilter.
KEEP IT SIMPLE
Coco Chanel said, Before you leave the house, look in the mirror and take one thing off.
When you buy good ingredients, you don’t need to layer on more and more to have a better meal. This is part of my approach to keeping the ingredient list tight; it saves you time and money, and in the end you’ll have something more delicious.
COLOR AND BEAUTY
There’s a reason we are drawn to bright orange carrots, jewel-toned beets, and neon green lettuce—those colors signify nutrients. So, the more colors of whole foods that you have on your plate, the more nutritious your meal is. Color goes hand in hand with beauty. What looks nice is also appetizing.
FLAVOR BOOSTERS AND FUN
Healthyish recipes incorporate delicious flavor boosters that add pops of excitement to what would be an otherwise bland meal. Crunchy moments in the midst of something soft, and bursts of a contrasting intensity tucked into a simple base like rice are what make Healthyish eating satisfying. I’m talking about flaky sea salt, ripe avocados, salty Parmesan, and savory miso paste. Whether it’s dotting a shakshuka with crumbles of feta, or folding Marcona almonds and avocado into a roasted vegetable salad, the key is to not be so restrained that your food feels sad.
MAXIMUM VOLUME, MINIMUM CALORIES
When it comes to portion size, I’ve always felt that more is more. When I see a big plate or bowl filled with food, I anticipate satisfaction. Instead of loading up on calorie-dense foods, Healthyish eating relies on vegetables and fruit to increase volume without adding extra calories.
HEALTHYISH IS ABOUT
Recipes That Work
In this age of food blogs and Pinterest, there are millions of recipes available on the Internet. All you need to do is Google chicken casserole
to find hundreds of options. How do you know which one is the right one to choose? Which one will actually work? And, what does it even mean for a recipe to work
? There’s nothing more disappointing than spending money on hard-to-find ingredients, and investing your precious time, only to end up with an unsatisfying meal.
I’ve spent eight years testing and creating recipes, surveying everyone I know who eats (so, you know, literally everyone I know) and working those observations into my recipes. My goal is to give you good, doable recipes that fit into your real life. To make sure I achieve this, I ask myself these questions:
• Is this something new that doesn’t already exist? If this type of recipe does exist, is my recipe a faster, smarter, easier version?
• Are there any extraneous ingredients that I could cut?
• Is there a way to use fewer dishes?
• Is this the most efficient way to do it?
• Can I lighten this up to be healthier?