Healthyish: A Cookbook with Seriously Satisfying, Truly Simple, Good-For-You (but not too Good-For-You) Recipes for Real Life

Healthyish: A Cookbook with Seriously Satisfying, Truly Simple, Good-For-You (but not too Good-For-You) Recipes for Real Life

by Lindsay Maitland Hunt

Hardcover

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Product Details

ISBN-13: 9781419726569
Publisher: ABRAMS
Publication date: 01/09/2018
Pages: 256
Sales rank: 48,283
Product dimensions: 8.00(w) x 10.00(h) x 1.00(d)

About the Author


Lindsay Maitland Hunt is a recipe developer and food writer living in Brooklyn, New York. A former editor at Real Simple and BuzzFeed Food, her clients have also included Country Living, Delish, Food Network, and Food & Wine. You can find more at lindsaymaitlandhunt.com and follow her at instagram.com/lindsaymaitland.

Read an Excerpt

CHAPTER 1

Breakfast

Breakfast tends to be polarizing. No one's ever hating on dinner, but when it comes to breakfast, there are two camps: The "Too Much Work, Can't Be Bothered" camp that waits until lunch, and the "Best Way to Start Your Day" camp. As you may have guessed, I am a love-it-can't-live-without-it breakfast fan.

If you're with me, then you don't need to be convinced of why it's worth it to take some time before work or school starts. (Or even setting aside a weekend afternoon to prep a big batch breakfast.)

For you other guys, if you're even reading this chapter, hear me out. These ideas for breakfast are simply meals. I've eaten muesli and granola for dinner many times — it answers a childlike dessert-for-dinner craving without being too decadent. The morning grain bowls and toasts can be lunch or dinner, and the smoothies and banana bread both easily stand in as an afternoon stack.

Smoothies

There are very few rules to making a great smoothie. In fact, whole books and websites are devoted to them. So, why do you need some new recipes? Well, the truth is, blending a banana with a scoop of fruit and a pour of milk tastes delicious. But, will it keep you full until lunch? Probably not.

THE KEYS TO A GREAT SMOOTHIE ARE:

• Doesn't take a lot of work in the morning

• Has fiber and protein to keep you full

• Has rich flavors — which is why you'll see spices, vanilla, and other potentially "unusual ingredients." These are always optional, but I think make the difference between fine and delicious.

• Sweetness is secondary (not too much fruit, unsweetened nut milks)

• Add the liquid last so that the chunky bits blend first and the smoothie doesn't warm up too much.

The recipes have my suggested liquids and sweetener, but feel free to use whatever you like best or have on hand. Agave, maple syrup, and honey can all be swapped out. Same goes for almond, rice, hemp, and oat milk.

Chocolate and Peanut Butter Smoothie with a Kick

MAKES 1 SMOOTHIE

Who wants to drink a chocolate milkshake for breakfast? [Raises hand.] Unfortunately, that just doesn't fly on a regular basis. Cocoa powder adds a chocolatey flavor with very few calories and no sugar, and peanut butter adds richness and depth. Sometimes, I add % cup quick-cooking oats to this smoothie for extra bulk and fiber. Rolled oats will work, too, if you have a super powerful blender.

INGREDIENTS
HOW TO MAKE IT

Combine all the ingredients in your blender, adding the almond milk last. Blend until smooth, and drink right away!

Dairy-Free Tahini, Mango, and Coconut Water "Lassi"

MAKES 1 SMOOTHIE

I love mango lassi, a sweet yogurt drink popular in India. But, since I use dairy as an accent, a yogurt-based smoothie is out of the question. Instead, coconut water acts as a base and plays well with tropical mango.

1 INGREDIENTS
HOW TO MAKE IT Combine all the ingredients in your blender, adding the coconut water last. Blend until smooth, and drink right away!

Super-Green Pineapple and Spinach Smoothie

MAKES 1 SMOOTHIE

This smoothie packs a cup of spinach into a well-balanced breakfast. Plus, the pineapple is sweet enough so you don't need any maple syrup.

INGREDIENTS
HOW TO MAKE IT

Combine all the ingredients in your blender, adding the almond milk last. Blend until smooth, and drink right away!

Banana-Avocado Chai Shake

MAKES 1 SMOOTHIE

Given avocado's superstar status in the food world, you'd think that it would be in more smoothies. Not only does it add body and protein, but it also gives smoothies a milkshake-like richness. I first tasted an avocado shake in Morocco, but the multifaceted flavors of Indian chai spice fit even better here. Of course, you can use just cinnamon or a pinch of ground cardamom for a quick fix.

INGREDIENTS
HOW TO MAKE IT

Combine all the ingredients in your blender, adding the almond milk last. Blend until smooth, and drink right away!

Chai Spice Mix

MAKES ABOUT A CUP

This is a good time to recycle an old empty spice jar. Rinse and dry it well before using — if it's wet, the spices will clump and mold.

Combine 1 tablespoon each ground cinnamon and ground ginger, 2 teaspoons ground cardamom, and 1 teaspoon each ground cloves and freshly ground black pepper in a small jar. Cover and shake to combine.

The chai spice mix will keep in a jar at room temperature for up to 3 months.

Gingery Peach and Berry Smoothie

MAKES 1 SMOOTHIE

The combination of oats, vanilla, ginger, and berries makes this taste like a summer crisp. I like 100-percent fruit preserves for sweetness without adding straight-up sugar.

1 INGREDIENTS 1 cup (250 g) frozen peaches ½ cup (75 g) frozen mixed berries ¼ cup (20 g) quick-cooking oats 2 tablespoon berry preserves (no-sugar-added, if possible) teaspoons peeled and grated fresh ginger, or 2 teaspoons fresh ginger juice, or 1 teaspoon ground ginger ¼ teaspoon pure vanilla extract 1½ cups (360 ml) unsweetened almond milk

HOW TO MAKE IT

Combine all the ingredients in your blender, adding the almond milk last. Blend until smooth, and drink right away!

Turmeric-Horchata Smoothie

MAKES 1 SMOOTHIE

Growing up in Los Angeles, I lived on a steady diet of incredible Mexican food. On the side of every meal I drank a frosty glass of horchata — a traditional Mexican cinnamon rice drink. Horchata is made by processing raw white rice with water and steeping until you get a milky liquid. Then it's souped up with massive amounts of sugar and a hefty dose of cinnamon. Naturally, I still love those flavors, but something lighter is more my speed for daily drinking. Turmeric adds color and has anti-inflammatory properties.

1 INGREDIENTS
HOW TO MAKE IT

Combine all the ingredients in your blender, adding the rice milk last. Blend until smooth, and drink right away!

Carrot-Pumpkin Smoothie

MAKES 1 SMOOTHIE

This smoothie packs a whopping serving of beta-carotene — which gives both carrots and pumpkins their beautiful orange hues. Beta-carotene converts to vitamin A in our bodies, helping vision and our immune systems, among other benefits. If you don't want to use carrot juice, try swapping in orange or apple juice. But, skip the maple syrup until you taste the smoothie since those juices tend to be on the sweeter side.

INGREDIENTS

½ cup (125 g) pumpkin purée 1 small banana ½ cup (120 ml) ice cubes 1 tablespoon flaxseeds ¼ teaspoon ground cinnamon Pinch nutmeg 1 cup (240 ml) fresh carrot juice 1 teaspoon maple syrup

HOW TO MAKE IT

Combine all the ingredients in your blender, adding the carrot juice last. Blend until smooth, and drink right away!

Eggs

Not only are eggs an amazing source of protein, they're a versatile ingredient for breakfast. I can eat eggs every day of the week and never get sick of them.

These recipes showcase my favorite ways of making eggs: a soft, custardy scramble, crispy fried eggs, runny yolk 6-minute boiled eggs, not-quite hard-boiled 9-minute eggs, and poaching the eggs directly into a sauce — in this case, saucy, herbed white beans.

A NOTE ABOUT THE WELFARE OF EGG-LAYING CHICKENS IN THE UNITED STATES

The best place to buy eggs is your local farmers' market. Usually this means that the chickens roam free and graze on a mixed diet. In the market, comparable terms are "free range," "certified humane," and "organic." It's easy to get sticker shock in the market when you see the conventional eggs at two or three dollars cheaper per carton; however, those eggs come with a price of their own. A five-dollar carton of organic eggs comes out to fewer than fifty cents per egg, or less than a dollar for a two-egg breakfast.

Pesto-Swirled Scrambled Eggs

Restaurant-quality eggs, in your pajamas. Victory! This would work well with any sauce. Try it with olive tapenade or chopped sun-dried tomatoes.

MAKES BREAKFAST FOR 1

INGREDIENTS
HOW TO MAKE IT

Get a medium nonstick skillet good and hot over medium-high heat — for at least a minute but not too much longer.

While the skillet heats, use a fork to beat the eggs in a small bowl with ¼ teaspoon salt and a few generous grinds of black pepper.

Pour the oil into the skillet and swirl it to coat the pan. Have a silicone spatula ready, and pour the eggs into the pan. Start stirring immediately in wide swoops, pulling the edges in to the center (they'll start to cook faster). It will take only 1 to 2 minutes to get the eggs to a soft scramble, so don't walk away.

Pull the pan off the heat and swirl in the pesto. Spoon the eggs over the toast and sprinkle with the cheese.

Plain Jane Soft-Scrambled Eggs

MAKES BREAKFAST FOR 1

Making perfect scrambled eggs isn't hard, but a little planning ensures silky, custardy eggs instead of rubbery, overcooked ones. Since the eggs cook in a minute or two, don't start anything until all your ingredients are prepped and measured out. Finish the eggs with Lemony Parsley Butter (page 227) for a fancier take.

INGREDIENTS
HOW TO MAKE IT

Get a medium nonstick skillet good and hot over medium-high heat — for at least a minute but not too much longer.

While the skillet heats, use a fork to beat the eggs in a small bowl with the milk or cream (if you're using it), ¼ teaspoon salt, and a few generous grinds of pepper.

Add half of the butter to the skillet and swirl it to coat the pan. Have a silicone spatula ready and pour the eggs into the pan. Immediately start stirring in wide swoops, pulling the edges in to the center (they'll start to cook faster). It will take only 1 to 2 minutes to get the eggs to a soft scramble, so don't walk away.

Pull the pan off the heat and stir in the rest of the butter. Serve immediately with toast, topped with flaky sea salt.

Chorizo Breakfast Tacos

MAKES BREAKFAST FOR 1

Just one small piece of dried chorizo sausage adds smoky, meaty flavor to these tacos. You cook the chorizo in a little bit of oil first so each piece gets nice and crispy (plus it seasons the oil, too!). To remove the casing on the chorizo, use your knife to make a thin cut from tip to tip. Grab an edge of the papery skin and pull it off in a firm but steady motion, then slice.

INGREDIENTS
HOW TO MAKE IT

Using tongs, put a tortilla directly on the grate of a gas burner turned to medium-high. Cook, flipping once, until the edges are charred and the tortilla is hot. Repeat to toast the second tortilla. Keep warm.

Use a fork to beat the eggs in a small bowl with 1/8 teaspoon salt and a few generous grinds of black pepper. You're looking for them to be uniformly yellow and slightly frothy.

Heat the oil in a medium nonstick skillet over medium heat. Add the chorizo and cook, stirring often, until the pieces are golden brown and crispy, 2 to 3 minutes.

Take the pan off the heat and add the eggs. Have a spatula ready and stir constantly, pulling the edges into the center, until the curds are just set, 15 to 30 seconds (this will happen quicker than normal scrambled eggs because the pan is hot).

Fold in the parsley and cheese. Divide the eggs between the toasted tortillas. Sprinkle with a little extra parsley and eat right away.

Hummus and Avocado Flatbreads with a Crispy Fried Egg

MAKES BREAKFAST FOR 1

In my opinion, any fried egg that isn't crispy just isn't doing its job. If you're frying it, fry it. This means cranking up the heat, sliding the egg in when the oil is good and hot, and not being afraid to let the edges get lacy and brown. Follow my method and you'll get it right every time.

INGREDIENTS
HOW TO MAKE IT

Heat the oil in a small nonstick skillet over medium heat. Add the egg to the skillet, cover, and cook the egg until the edges are crispy and the yolk and whites are set, 2 to 3 minutes.

While the egg cooks, smear the hummus on the toasted flatbread and top with the avocado. Slide the cooked egg on top, then sprinkle with ¼ teaspoon each salt and pepper. Top with some red pepper flakes and cilantro leaves. I also like to drizzle any leftover hot oil from the pan on the flatbread.

Miso-Butter Toast with a Nine-Minute Egg

MAKES BREAKFAST FOR 1

The first time I made this toast, I had no way of knowing I'd become completely obsessed, eating it every morning for two weeks straight. The salty-rich miso butter adds a ton of flavor and pairs perfectly with the creamy egg yolks. I usually top the egg with a sprinkle of salt and pepper, but sometimes I go nuts and drizzle with soy sauce, which is equally delicious. If you don't have miso, mix 1 tablespoon of butter with 1 teaspoon soy sauce. It doesn't have the same richness, but you'll get a similar umami taste.

INGREDIENTS
HOW TO MAKE IT

Bring a small pot of water to a boil. Using a long-handled spoon, gently lower the egg into the water. Roughly dropping it in can cause the shell to crack on the bottom of the pot.

Turn the heat down to a gentle simmer and set a timer for 9 minutes. Carefully remove the cooked egg and submerge in an ice bath or run under cold water until cool enough to handle. Tap the egg gently on the counter and roll to crack the shell all over. Peel the shell off and then slice the egg remove the cooked egg and submerge in an ice bath or run under cold water until cool enough to handle. Tap the egg gently on the counter and roll to crack the shell all over. Peel the shell off and then slice the egg crosswise into 5 or 6 slices.

Spread the toast with the miso butter and top with the egg. Season with salt and pepper, eat, and enjoy!

Breakfast Caprese with Soft-Boiled Eggs

MAKES BREAKFAST FOR 1

Soft-boiled eggs perfectly enhance the classic flavors of caprese salad. Make sure to place the eggs on top of the tomato and mozzarella so that when you cut into them the yolk runs all over and makes a sauce. I like the baby basil leaves that come from the inside of a bunch. They taste less earthy and look pretty on your plate.

INGREDIENTS
HOW TO MAKE IT

Bring a small pot of water to a boil. Using a long-handled spoon, gently lower the eggs into the water. Roughly dropping them in can cause the shells to crack on the bottom of the pot.

Turn the heat down to a gentle simmer and set a timer for 6 minutes. Carefully remove the cooked egg and submerge in an ice bath or run under cold water until cool enough to handle. Tap the egg gently on the counter and roll to crack the shell all over. Peel the shell off.

Arrange the mozzarella and tomato slices on a plate and nestle the eggs into the center so they're secure. Drizzle with the olive oil, sprinkle with basil, season with salt and pepper, and slice open the eggs so that the yolk runs all over.

(Continues…)



Excerpted from "Healthyish"
by .
Copyright © 2017 Lindsay Maitland Hunt.
Excerpted by permission of Abrams Books.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Introduction: how to be healthyish

Chapter 1 Breakfast

Smoothies

Chocolate and Peanut Butter Smoothie with a Kick 23

Dairy-Free Tahini, Mango, and Coconut Water "Lassi" 23

Super-Green Pineapple and Spinach Smoothie 23

Banana-Avocado Chai Shake 26

Chai Spice Mix 26

Gingery Peach and Berry Smoothie 26

Turmeric-Horchata Smoothie 27

Carrot-Pumpkin Smoothie 27

Eggs

Pesto-Swirled Scrambled Eggs 29

Plain Jane Soft-Scrambled Eggs 30

Chorizo Breakfast Tacos 33

Hummus and Avocado Flatbreads with a Crispy Fried Egg 35

Miso-Butter Toast with a Nine-Minute Egg 36

Breakfast Caprese with Soft-Boiled Eggs 39

Cozy Bean and Egg Skillet for Two 40

Toasts

PB-Deluxe Toast with Coconut and Cinnamon 43

Avocado, Olive Tapenade, and Cheddar Toast 46

Almond Butter Toast with Maple-Drizzled Pear 46

Sesame-Marmalade Toast with Fresh Berries 47

Double Apple, Mint, and Ricotta Toast 47

Eight Morning Grain Bowls

The Why-Didn't-I-Think-of-That Bowl 49

Summer in a Bowl 49

I Dream of Hawaii Bowl 52

The FACT Bowl 52

An Unapologetic ally Mushy Breakfast Bowl 54

The Grown-Up Kid Bowl 54

My California BB Bowl 55

Perfect Pear and Pistachio Bowl 55

Big Batch Breakfasts

Seeded Whole-Wheat Banana Bread 59

Peanut Butter Granola 60

Toasted Coconut Muesli 63

Cheddary Corn and Scallion Muffins 64

Goldilocks Big-Batch Rolled Oats 66

Roasted Apples 67

Chapter 2 Snacks

Truly Delicious Energy Bites 70

Not-Your-Average Trail Mix 73

Cucumbers with Harissa-Yogurt Dip 74

Spicy Sardines and Hummus on Rice Crackers 74

Chips with Tzatziki and Tomatoes 74

Salty Watermelon, Feta, Mint, and Avocado Salad 77

Ants on a Date 78

Rye Crackers with Goat Cheese and Sliced Pear 78

Apple Slice "Cookies"

Yogurt and Peanut Butter Granola 81

Apricot Jam, Toasted Coconut, and Pistachios 81

Almonds, Raisins, and Cream Cheese 81

Chapter 3 Lunch

Tartines

Smoked Salmon on Rye with Dill-and-Caper Yogurt Schmear 86

Turkey, Apple, and Brie Baguette 86

Tangy Chicken Salad Tartine 87

Hard-Cooked Egg and Pimiento Cheese Tartine 87

Prosciutto and Cucumber Tartine 88

No-Cook Lunches

Hummus and Veggie Pita 91

Pesto Chicken Caprese 91

Greek Salad with Roast Beef 92

Old-School Pizzeria Salad 92

The All-Day Snacker 95

Summer Barley Bowl with Chorizo, Cucumbers, and Corn 96

Chapter 4 Soups

Sausage, Potato, White Bean, and Kale Soup 100

Curried Sweet Potato Soup 102

Summer Corn Soup 104

Loaded Baked Potato and Cauliflower Soup 106

Red Lentil Soup with Cilantro-Lime Yogurt 108

Pozole with Pinto Beans and Queso Fresco 110

Cheesy Broccoli and Pea Soup 112

Miso Chicken Noodle Soup 114

Chapter 5 Vegetarian dinners

Smoky Cauliflower and Onion Frittata 118

Polenta Rounds with Fried Eggs and Avocado-Bean Salsa 121

Shortcut Shakshuka for Two 122

Kimehi-Fried Farro 125

One-Pot Whole-Wheat Spring Pasta 126

Linguine with Trumpet Mushroom "Scallops" 128

Saucy Butternut Squash and White Beans with Pesto Couscous 131

Crispy Broccoli, Pepper, and Burrata Sheet Pan Dinner 132

Roasted Vegetable and Barley Bowls 135

Kale Caesar with Curried Cauliflower 137

Spiced Chickpea, Carrot, and Delicata Squash Salad 138

Brown Rice and Adzuki Bean Bowls 141

Chapter 6 Chicken and turkey

Quick Rotisserie Chicken Tacos with Smashed Avocado 144

Coriander-Rubbed Chicken Breasts with Lentil-Radicchio Salad 146

Spiced Chicken and Chickpea Flatbreads with Cucumber-Dill Tzatziki 149

Chicken and Greens Sauté with Peanut Sauce 151

Roasted Curried Chicken and Grape Salad 152

Turkey and Chickpea Burgers with Dill Havarti 155

Paprika-Rubbed Chicken Thighs with Smashed Cauliflower 156

One-Pot Spicy and Creamy Chicken Pasta 157

One-Pan Crispy Chicken with Herbed Potatoes and Onions 158

Chapter 7 Pork and beef

Pork Tenderloin and Carrots with Tangy Romaine Salad 162

Juicy Pork Chops with Sweet Potato, Fennel, and Apple Hash 164

Cuminy Pork Cutlets with Smashed Butternut Squash 167

Sausage, Potato, and Cabbage One-Pot Dinner 168

Bahn Mi Rice Bowls with Spicy Pork and Sriracha Mayo 170

Skirt Steak with Corn, Potato, and Smoked Mozzarella Salad 172

Ranger Steak with Roasted Acorn Squash 175

Pork and Mushroom Stroganoff 176

Chapter 8 Fish and shrimp

Simple Salmon and Quinoa Bowl 180

Baked Swordfish with Tomatoes, Corn, and Green Beans 183

Coconut Curry Noodles with Shrimp and Napa Cabbage 184

Seared Salmon with Sautéed Squash and Greens 187

Broiled Arctic Char with Marinated Cucumber and Radish Salad 188

Modern Niçoise Salad for Two 190

Fennel and Tomato-Poached Bass 192

Winterfresh Tuna, Mushroom, and Shaved Fennel Salad 194

Chapter 9 Treats

Banana-Date Shake 198

Chamomile Tea Affogato 198

Single-Serving Chocolate and Peanut Butter Cookie 200

Raspberry and Shortbread Parfaits 203

Lemon Meringue "Pie" Sundaes 205

Fresh Fruit with Sour Cream Dipping Sauce and Pistachios 206

Easy Chocolate Buttons with Nuts and Dried Fruit 208

Stovetop Strawberry-Oat Crumble 211

Whole-Wheat Chocolate Chip Cookie Bars 213

Ginger-Molasses Buckwheat Bars 214

Triple Chocolate, Coconut, and Cashew Cookies 217

Chapter 10 Go-to components

Pickles

Quick-Pickled Red Onions 222

Marinated Mushrooms 222

Lightly Pickled Cucumbers 224

Compound Butters

Miso Butter 227

Lemony Parsley Butter 227

Salad Dressings and Sauces

Dried Oregano Italian Vinaigrette 229

Toasted Sesame and Miso Dressing 229

Eggless Caesar Dressing 232

Creamy Tahini Dressing 232

Sweet-Hot Peanut Sauce 233

Cidery Dijon Vinaigrette 233

Cucumber-Dill Tzatziki 234

Boiled Whole Grains

Pearl Barley 237

Farro 237

Brown Rice 237

Quinoa 237

Stocks

Vegetable Stock 239

Whole Poached Chicken with Bonus Stock 241

Six Helpful Tips 242

Special Diets Index 243

Index 248

Acknowledgments 254

Customer Reviews

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Healthyish: A Cookbook with Seriously Satisfying, Truly Simple, Good-For-You (but not too Good-For-You) Recipes for Real Life 5 out of 5 based on 0 ratings. 1 reviews.
Anonymous More than 1 year ago
I really enjoyed this cookbook. I am probably somewhat of a cookbook junkie. In the days of Pinterest where it is so easy to have a recipe at the tips of your fingers, I still like to have a hard copy of my favorites on my shelf. This is going to be one of them. Every section and every page had clear direction. The author wasn't overly wordy, just right to the point of how my mind thinks...how can I do something quick and still have it be healthy? I felt the grace in her mantra of being "healthyish". Sometimes I want to eat bread or have a little something sweet without feeling bad! She acts as your cheerleader and guru throughout, and her recipes are very thoughtful. One of my favorite parts is the index of gluten free, dairy free, and egg free options for those who have allergies or intolerances. Our family has more than one family member who struggles with some of those types of foods, and having a handy index makes me happy and takes away the guesswork. I can't wait to enjoy this with my family. If there is a cookbook you should buy this year, make this the one! Thank you to Netgalley.com for a copy in exchange for my review.