In this fast-paced world, one thing is certain: The best diet is whatever works for you. Whether keto, paleo, Mediterranean, Weight Watchers, vegan or just old-school calorie counting, folks trying to improve their wellbeing almost universally need to increase their intake of fresh, nutrient-dense veggies while reducing their consumption of processed foods. However, anyone who’s tried to stick to a meal plan when also preparing meals for other family members with different nutritional needs knows the struggle is very real.
These are some of my go-to recipes when trying to reset after overindulging. This soup recipe was originally developed with the pasta added right before serving to improve its freezer quality. When frozen and thawed, pasta, especially whole wheat noodles or tortellini, becomes mushy. Reheating the frozen soup and adding cooked pasta to each bowl solves that problem nicely. It also lets me easily opt out of the carb-rich pasta while my growing kids, who actually need complex carbohydrates, can load up their bowls.
Cauliflower fried rice is so convincing that some may not even realize it’s all veggie and manages to satisfy the desire to nosh on takeout all while providing powerful plant nutrition. Blitzing cauliflower in the food processor is quick, easy and cost effective, but busy folks may appreciate the convenience of frozen riced cauliflower. The texture isn’t quite as good as fresh, but it still gets the job done.
Finally, this egg bake saves me from scarfing down toast or buying a bagel on my way to work. For years I scrambled veggie eggs for breakfast nearly every morning, except on mornings that were busy or rushed, which is most of them. At some point I got smart and started making a large egg bake to eat all week long. It’s a nice way to use up leftover veggies from weekend dinners and I’m much less likely to buy breakfast if this is in the fridge.
Easy egg bake
Ingredients:
Olive oil
2 cups cooked veggies such as roasted peppers, onions, broccoli, frozen spinach that’s been squeezed dry, roasted potatoes and mushrooms
Up to one cup grated or crumbled cheese, such as feta or Swiss
12 eggs, well beaten
Salt and pepper
Preheat the oven to 325 degrees. Lightly grease the inside of a 9-inch by 13-inch baking dish with olive oil. Evenly scatter the cooked veggies in the dish followed by the cheese. Season the beaten eggs with a generous pinch of salt and pepper. Pour the beaten eggs over the veggies and cheese and transfer to the preheated oven. Bake for 25-30 minutes, until the eggs are fully set in the middle. Serve immediately or cool and refrigerate for up to five days.
Make-it-your-own soup
Ingredients:
1 pound turkey or other lean sausage of choice
1 onion, diced
3 stalks celery, diced
4-5 cloves garlic, minced
2 bay leaves
1 teaspoon each garlic powder, onion powder and dried Italian herb seasoning
1 jar good quality marinara sauce (look for a brand low in added sugar)
2 quarts unsalted chicken or vegetable broth
2 inch piece of Parmesan rind, optional (adds flavor)
Salt, black pepper and red pepper flakes, to taste
12 ounces chopped kale
1 can garbanzo or cannellini beans, optional
½ cup heavy cream, optional
Cooked pasta, tortellini or rice to serve, optional
Grated Parmesan cheese to serve, optional
Heat a large heavy bottomed soup pot over the stove over medium-high heat. When hot, add the sausage and cook until nicely browned, breaking it up into crumbles with a wooden spoon.
Add the chopped vegetables along with a small pinch of salt and cook until slightly softened and fragrant, about three to four minutes. Add the bay leaf, seasonings, marinara sauce, stock and Parmesan rind if using and taste for seasoning. Bring to a boil, then add the kale. It will be bulky, you may have to let some wilt in the pot before adding the rest. Cover, reduce the heat and simmer for 30 minutes. Add the beans and/or cream if desired and adjust seasoning as needed. Serve with cooked pasta or rice and grated Parmesan, if desired.
Cauliflower shrimp fried rice
The key to a successful stir fry is to have all the ingredients ready before you begin cooking.
Ingredients:
1 pound peeled shrimp (or substitute cubed extra-firm tofu)
3 tablespoons low sodium soy sauce, divided
1 large head cauliflower, or 20 ounces frozen riced cauliflower
2 tablespoons neutral oil, divided
2 large eggs, beaten
1 bunch scallions, sliced thin, light and green parts separated
4 garlic cloves, minced
1 tablespoon minced ginger
1 carrot sliced thin
2/3 cup frozen peas
Juice of ½ lime
1 tablespoon roasted sesame oil
Mix together the shrimp and one tablespoon of soy sauce in a bowl and set aside.
Break the cauliflower into florets and fill a food processor half full with the florets. Pulse until the cauliflower resembles small grains of rice about -inch in diameter. Transfer to a bowl and repeat with the remaining cauliflower (skip this step if using frozen riced cauliflower).
When ready to cook, heat a large 10- to 12-inch skillet over medium-high heat. Add a tablespoon of oil and cook the beaten eggs with a small splash of soy sauce until just set. Transfer to a plate and set aside. Wipe out the skillet and add the remaining two tablespoons of oil. Heat the skillet over high heat. When the oil is shimmering add the shrimp and cook, stirring constantly, until the shrimp are opaque and firm to the touch. Transfer to the plate with the egg. Add another tablespoon of oil if necessary (don’t wipe out the pan) and when the oil shimmers add the light part of the minced scallions along with the ginger and stir fry for one minute until fragrant but not brown. Add the riced cauliflower, carrot, peas and remaining soy sauce along with the lime juice and sesame oil. Stir fry until the cauliflower is crisp tender and the vegetables are heated through. Stir in the cooked shrimp and eggs. Taste for seasoning and adjust as necessary. Garnish with remaining scallions and serve.
This article appears in Best films and scenes of 2024.
