Fruit and Nut Crumble
Chapter 10: Smart Recipes
Brown LG et al. Frequency of inadequate chicken cross-contamination prevention and cooking practices in restaurants. J Food Protection. 2013; 76(12): 2141–45.
Acknowledgments
It is a pleasure to extend a heartfelt thank you to everyone who has helped create this book. First and foremost, I thank my wife, Nicole, for her endless support of the time and energy spent creating this book, for testing all my recipes, and for her love and devotion. A big thanks as well to my sons Lucas and Marcos for their ongoing support with creating and testing recipes and analyzing data at our clinic.
I am grateful to my very gifted new colleague and friend, Jonny Bowden. He has been an incredible writing partner and a great source of creativity in fine-tuning our unified message and empowering millions toward a Smart Fat life. I owe a special thanks to my agent, Celeste Fine, who has been inspirational and has been active throughout the book’s production, including her team, especially John Maas. I feel very fortunate to have worked with Becky Cabaza, a talented writer who has provided superb guidance and artfully combined my voice with Jonny’s in a clear and unified way. I owe a special thanks to the whole HarperOne team, in particular our terrific editor, Gideon Weil, who has worked to ensure our message is clear and powerful.
My mastermind group, led by JJ Virgin, has been instrumental in pushing me to create this book.
I’m grateful to JJ for encouraging me to make a difference on a large scale, and thanks to the many Sapphire members, past and present, who have shared their own resources to help me create this material, including: Anna Cabeca, Alan Christianson, Leanne Ely, Sara Gottfried, and Marcelle Pick.
I’m grateful as well to Ellyne Lonergan for fine-tuning my message with PBS, which has impacted this book in many ways.
My current medical team at the Masley Optimal Health Center has been incredible in their support for this manuscript, with special thanks to Nicole Masley, Angie Presby, Katherine Reay, and James Porcelli, plus extra thanks to my office coordinator, Kim Escarraz, who has played an invaluable role in supporting everything I do. Thanks to several physician colleagues who helped my research for this book, namely Douglas Schocken and Richard Roetzheim, and my medical library team at Morton Plant Hospital: Karen Roth and Rachelle Benzarti. Plus, thanks to my Functional Medicine mentors who have provided the backbone of my clinical education, including Jeffrey Bland, Mark Hyman, and David Perlmutter.
Many thanks to my recipe testers for helping me make them delicious and easy to follow—Gordon Wheat, Megan Hubbard, Julia Sokoloff, Michelle and Gary Crosby, plus my family testers—Brooke Masley, Evelyn Odegaard, Peggy and Arp Masley, and Susan Thomas.
—Steven Masley My favorite part of writing a book is when I get to write the acknowledgments, because it’s a rare opportunity to tell all the people in your life how you feel about them and how much you appreciate them.
I am beyond blessed to have had the opportunity to work with Dr. Steven Masley, a textbook example of a true healer: brilliant, caring, and dedicated. And to have had nearly fifteen years of
being represented by the most wonderful and dedicated agent anyone could ask for—Coleen O’Shea of Allen O’Shea. And to have an editor as passionate, supportive, and skillful as Gideon Weil.
Over the years, I’ve been fortunate to work with wonderful companies—especially Barleans (and Bruce Barlean particularly), Reserveage (Naomi Whittel), Europharma (Terry Lemerond, Cheryl Meyers, Kathy Arendt), VRP (Kelly Cleary, Kevin O’Donohue, Kimberly Day), Natural Health Sherpa (Marc Stockman, Jeff Radich, Dr. Dean Raffelock).
JJ Virgin—whose vision created the greatest mastermind group on the planet, the Mindshare Summit—and a special thanks to all the members of the Sapphire Group, past and present, for all your support and inspiration.
My brilliant and visionary social media strategist (and friend) Mary Agnes Antonpoulos, her partner Tommy, and their company, Viral Integrity.
Mike Danielson and his team at Media Relations: Heather Stetler, Heather Arre, Heather Champine, Gail Brandt, Krista Wignall, Robin Miller.
The three writers who have influenced me the most: Ed McBain, William Goldman, Robert Sapolsky.
Dean Draznin and his team at Dean Draznin Communications (thanks, Diane!).
Becky Cabaza—This book might have been written without Becky, but it would have been nowhere near as good. Thank you for your patient and wise counsel, and your enormous talents—as a writer and editor and part-time therapist.
My absolutely indefatigable assistant (and friend), who makes my life work: Amber Linder. And to the others who help her in the thankless job of keeping me on track and organized, a task that’s been said to have a disturbing similarity to herding a pack of Jack Russell terriers: Brooke Baird, Gabriella Periera, Chad Ellington, Jeannette Boudreau, Robert Kernochan, Scott Nelson, and Pamela Kostas. I appreciate all of you so very much.
My Los Angeles family: Sky London, Doug Monas, Bootsie, Zack, Sage and Luke Grakal. I love you all.
And to the following people, each of whom has given me a gift for which I am deeply and eternally grateful: Oliver Becault, Jeannette Bessinger, Cadence Bowden, Jeffrey Bowden, Pace Bowden, Peter Breger, Anja Christy, Drew Christy, Christopher Crabb, Lauree Dash, Glen and Dawn Depke, Christopher Duncan, Taryn Sena Dunivant, Scott Ellis, Oz Garcia, Nancy Feidler, Jared Gilmore, Randy Graff, Pam Hendrikson, Jade Hochanadel, Zoe Hochanadel, Kevin Hogan, Harlan and Sandy Kleiman, Mike Koenigs, Dr. Dave Leonardi, Dr. Richard Lewis, Amber Linder, Sky London, Liz Neporent, Marianna Riccio, Ed Rush, Billy Stritch, Dr. Beth Traylor, Danny Troob, Lauren Trotter, Al Waxman, Anita Waxman, Susan Wood, Ketura Worthen.
And, of course, to Michelle—the great love of my life, forever my beschert. I love you.
—Jonny Bowden
Recipe Index
The pagination of this electronic edition does not match the edition from which it was created. To locate a specific entry, please use your e-book reader’s search tools.
almond butter: Chicken Satay Skewers with Cabbage Wraps, 255–56; Chocolate, Cherry, and Spinach Shake, 232; Smart Fat Shake, 229 almond milk: Chocolate and Strawberry Shake, 232; Chocolate, Cherry, and Spinach Shake, 232; Smart Fat Shake, 229; Smart Fat
Steel-Cut Oatmeal, 235; Vanilla, Blueberry, and Spinach Shake, 231
almond oil: Broiled Oysters with Walnut, P armesan Cheese, and P arsley Crust, 269; Fruit and Nut Crumble, 284; Sautéed Kale with Garlic and Lemon, 278; Steak Kebobs with P ineapple, Onion, and Bell P epper, 261–62; Wild Rice and Quinoa with Kale and Slivered Almonds, 280–81
almonds: Avocado, Cucumber, and Garbanzo Salad, 240; Baked Halibut with Almond Crust, 271; Cherry-Ricotta Swirl, 281; Fruit and Nut Crumble, 281; Moroccan Chicken Stew, 249–50; Mushroom-Nut P âté, 272; Smart Fat Steel-Cut Oatmeal, 235; Wild Mushroom Soufflé, 275–76; Wild Rice and Quinoa with Kale and Slivered Almonds, 280–81
appetizers. See snacks and appetizers
apples: Dark Chocolate Drizzle, 282–83; Fruit and Nut Crumble, 284
artichoke hearts: Frittata, 234; Marinated Flank Steak over Mixed Green Salad, 259–60 Arugula, Shrimp, Fennel, and Cannellini Bean Salad with Orange Vinaigrette, 241–42 Asian Pear, Gorgonzola Cheese, Walnuts, and Raspberries, 237
Avocado, Cucumber, and Garbanzo Salad, 240
avocados: Avocado, Cucumber, and Garbanzo Salad, 240; Ceviche, 267–68; Crab Avocado Dip, 237–38; Cucumber with Smoked Oysters and Avocado, 236; Guacamole with Jicama and Red Bell P epper, 239; hastening the ripening process of, 226; Lump Crab and Mango-Avocado Salsa, 238; as smart fat staple, 226
Baked Halibut with Almond Crust, 271
Baked White Fish with Orange Marinade, 264–65
basil: keep fresh supply on hand, 222; Roasted Grass-Fed Bison and Root Vegetables, 257–58
beans: keep supply of, 241–42; Sirloin Steak Chili, 258–59; Soup of the Week, 245–46; Turkey Meatballs, 250–51; Wild Rice and Quinoa with Kale and Slivered Almonds, 280–81
beef. See meat/meat dishes Beef Stew, 262–63
beets: Borscht, 244–45; Roasted Grass-Fed Bison and Root Vegetables, 257–58
bell peppers: Ceviche, 267–68; Steak Kebobs with Pineapple, Onion, and Bell Pepper, 261–62
berries: Asian Pear, Gorgonzola Cheese, Walnuts, and Raspberries, 237; Smart Fat Shake, 229; Smart Fat Steel-Cut Oatmeal, 235 blackberries (Fruit and Nut Crumble), 284
blueberries, Vanilla, Blueberry, and Spinach Shake, 231 Borscht, 244–45
breakfast dishes: Chocolate and Strawberry Shake, 232; Chocolate, Cherry, and Spinach Shake, 232; Frittata, 234; Omelet with Sweet Onion, Red Bell P epper, and Kale, 233; Smart Fat Shakes (basic) and variation tips, 229–30; Smart Fat Steel-Cut Oatmeal, 235;
Vanilla, Blueberry, and Spinach Shake, 231; Vanilla, Cherry, and Kale Shake, 231 broccoli, Coconut Milk Curry with Shrimp and Broccoli, 266–67
Broiled Oysters with Walnut, Parmesan Cheese, and Parsley Crust, 269
broths: Beef Stew, 262–63; Borscht, 244–45; Butternut Squash Soup with Ginger and Fennel, 246–47; to keep in your pantry, 225; Lentil Curry, 273; Soup of the Week, 245–46; Wild Rice and Quinoa with Kale and Slivered Almonds, 280–81. See also stocks
Brussels Sprouts with Smart Lemon-Butter Sauce, 278–79
butter: Baked White Fish with Orange Marinade, 264–65; Baked Halibut with Almond Crust, 271; Brussels Sprouts with Smart Lemon-Butter Sauce, 278–79; clarified, 262–63; Crab Cakes with Quinoa, 265–66; Dark Chocolate Drizzle, 282–83; Fruit and Nut Crumble, 284; Salmon with Smart Lemon-Butter Sauce, 270. See also nut butters
Butternut Squash Soup with Ginger and Fennel, 246–47
cabbage: Borscht, 244–45; Chicken Satay Skewers with Cabbage Wraps, 255–56; Moroccan Chicken Stew, 249–50; Steak Kebobs with Pineapple, Onion, and Bell Pepper, 261–62
canned or jarred staples, 225
cannellini beans (Shrimp, Fennel, and Cannellini Bean Salad with Orange Vinaigrette), 241–42 caraway seeds (Borscht), 244–45
cardamom: keep supply of, 221; Middle Eastern Chicken Sauté, 254
carrots: Beef Stew, 262–63; Borscht, 244–45; Crab Cakes with Quinoa, 265–66 Sirloin Steak Chili, 258–59; Soup of the Week, 245–46; White Bean Salad, 242–43 cauliflower (Vegetable Korma), 274
cayenne pepper supply, 221
celery: Beef Stew, 262–63; Borscht, 244–45; Crab Cakes with Quinoa, 265–66; Lentil Curry, 273; Moroccan Chicken Stew, 249–50;
Sirloin Steak Chili, 258–59; Soup of the Week, 245–46; White Bean Salad, 242–43 Ceviche, 267–68
cheese: Asian P ear, Gorgonzola Cheese, Walnuts, and Raspberries, 237; Broiled Oysters with Walnut, P armesan Cheese, and P arsley Crust, 269; Frittata, 234; Mushroom-Nut P âté, 272; Omelet with Sweet Onion, Red Bell P epper, and Kale, 233; P armesan (or P armigiano-Reggiano) cheese, 225, 233; Shrimp, Fennel, and Cannellini Bean Salad with Orange Vinaigrette, 241–42; Turkey Meatballs, 250–51; White Bean Salad, 242–43; Wild Mushroom Soufflé, 275–76; Wild Rice and Quinoa with Kale and Slivered Almonds, 280–81
cherries: Cherry-Ricotta Swirl, 281; Chocolate, Cherry, and Spinach Shake, 232; Dark Chocolate Drizzle, 282–83; Vanilla, Cherry, and Kale Shake, 231; Cherry-Ricotta Swirl, 281
chia seeds: Smart Fat Shake, 229; Vanilla, Cherry, and Kale Shake, 231 Chicken Satay Skewers with Cabbage Wraps, 255–56
Chicken with Pecan-Herb Crust, 252 chives (Borscht), 244–45
Chocolate and Strawberry Shake, 232 Chocolate, Cherry, and Spinach Shake, 232
cilantro: Ceviche, 267–68; Coconut Milk Curry with Shrimp and Broccoli, 266–67; Cucumber with Smoked Oysters and Avocado, 236;
Guacamole with Jicama and Red Bell P epper, 239; keep fresh supply on hand, 222; Lump Crab and Mango-Avocado Salsa, 238;
Raita, 275; Sirloin Steak Chili, 258–59; Tandoori Chicken, 253–54; Vegetable Korma, 274
cinnamon: Fruit and Nut Crumble, 284; keep supply of, 221; Middle Eastern Chicken Sauté, 254; Moroccan Chicken Stew, 249–50;
Pumpkin Pudding, 282; Smart Fat Steel-Cut Oatmeal, 235
clarified butter: Beef Stew, 262–63; cooking technique for, 263; Clean Fifteen produce list, 226
coconut milk: Chicken Satay Skewers with Cabbage Wraps, 255–56; Coconut Milk Curry with Shrimp and Broccoli, 266–67; Lentil Curry, 273; Moroccan Chicken Stew, 249–50; pantry supply of, 225
Coconut Milk Curry with Shrimp and Broccoli, 266–67
coconut oil: Chicken Satay Skewers with Cabbage Wraps, 255–56; Coconut Milk Curry with Shrimp and Broccoli, 266–67; Lentil Curry, 273
cooking techniques: clarifying butter, 263; food safety, 227; oil cooking temperatures and smoke point, 223–24 Crab Avocado Dip, 237–38
Crab Cakes with Quinoa, 265–66
crab dishes: Crab Avocado Dip, 237–38; Lump Crab and Mango-Avocado Salsa, 238
cream: Butternut Squash Soup with Ginger and Fennel, 246–47; Fruit and Nut Crumble, 281; Pumpkin Pudding, 282 crushed red pepper flakes: keep supply of, 221; Sirloin Steak Chili, 258–59
cucumbers: Avocado, Cucumber, and Garbanzo Salad, 240; Ceviche, 267–68; Cucumber with Smoked Oysters and Avocado, 236; Lump Crab and Mango-Avocado Salsa, 238; Raita, 275
Cucumber with Smoked Oysters and Avocado, 236
curry spice blend: Butternut Squash Soup with Ginger and Fennel, 246–47; Coconut Milk Curry with Shrimp and Broccoli, 266–67; keep pantry supply of, 221; Lentil Curry, 273; Moroccan Chicken Stew, 249–50; Tandoori Chicken, 253–54; Vegetable Korma, 274
dairy supplies, 225. See also specific dairy product
dark chocolate: Dark Chocolate Drizzle, 282–83; pantry supply of, 225 Dark Chocolate Drizzle, 282–83
Desserts: Cherry-Ricotta Swirl, 281; Dark Chocolate Drizzle, 282–83; Fruit and Nut Crumble, 284; Fruit Salad with Mint, Lemon Rind, and Greek Yogurt, 283; Pumpkin Pudding, 282
dill weed: Borscht, 244–45; keep supply of, 221 Dirty Dozen produce list, 226
eggs: Baked Halibut with Almond Crust, 271; Broiled Oysters with Walnut, P armesan Cheese, and P arsley Crust, 269; Chicken with P ecan-Herb Crust, 252; Crab Cakes with Quinoa, 265–66; Frittata, 234; Mushroom-Nut P âté, 272; Omelet with Sweet Onion, Red Bell Pepper, and Kale, 233; Pumpkin Pudding, 282; Turkey Meatballs, 250–51
Environmental Working Group’s Dirty Dozen and Clean Fifteen lists, 226
extra-virgin olive oil: Brussels Sprouts with Smart Lemon-Butter Sauce, 278–79; Ceviche, 267–68; Marinated Flank Steak over Mixed Green Salad, 259–60; P urple P otatoes with Garlic, Herbs, and P arsley, 277; Salmon with Smart Lemon-Butter Sauce, 270; Smart Vinaigrette Dressing, 243; Steak Kebobs with P ineapple, Onion, and Bell P epper, 261–62; when to and when not to use, 222. See also olive oil
fennel: Butternut Squash Soup with Ginger and Fennel, 246–47; Shrimp, Fennel, and Cannellini Bean Salad with Orange Vinaigrette, 241–42
fines herbes: keep supply of, 221; Roasted Grass-Fed Bison and Root Vegetables, 257–58; Wild Mushroom Soufflé, 275–76
flavors: fresh flavors to have on hand, 221–22; oils for salad dressings and drizzling for additional, 223–24; “smart spice rack” list, 221 food safety tips: buying fresh seafood, 264; on storing and cooking meat, poultry, fish, 226–27
freezer items: frozen fruits and veggies, 227; poultry, meat, fish, 227–28. See also pantry items Frittata, 234
frozen fruits and veggies, 227
fruit: Dark Chocolate Drizzle, 282–83; frozen, 227; Fruit and Nut Crumble, 284; Fruit Salad with Mint, Lemon Rind, and Greek Yogurt, 283; keeping pantry supply of, 225; organic vs. not organic debate, 226; Smart Fat Steel-Cut Oatmeal, 235. See also specific fruit Fruit and Nut Crumble, 284
Fruit Salad with Mint, Lemon Rind, and Greek Yogurt, 283
garbanzo beans: Soup of the Week, 245–46; Turkey Meatballs, 250–51; Wild Rice and Quinoa with Kale and Slivered Almonds, 280–81 garlic cloves: Avocado, Cucumber, and Garbanzo Salad, 240; Borscht, 244–45; Brussels Sprouts with Smart Lemon-Butter Sauce, 278–
79; Chicken Satay Skewers with Cabbage Wraps, 255–56; Chicken with P ecan-Herb Crust, 252; Coconut Milk Curry with Shrimp and Broccoli, 266–67; Cucumber with Smoked Oysters and Avocado, 236; keep fresh supply on hand, 221; Lentil Curry, 273;
Marinated Flank Steak over Mixed Green Salad, 259–60; Middle Eastern Chicken Sauté, 254; P urple P otatoes with Garlic, Herbs, and P arsley, 277; Roasted Grass-Fed Bison and Root Vegetables, 257–58; Salmon with Smart Lemon-Butter Sauce, 270; Sautéed Kale with Garlic and Lemon, 278; Sautéed Swiss Chard with Garlic and Italian Herbs, 279; Shrimp, Fennel, and Cannellini Bean Salad with Orange Vinaigrette, 241–42; Smart Vinaigrette Dressing, 243; Steak Kebobs with P ineapple, Onion, and Bell P epper, 261–62;
Vegetable Korma, 274; White Bean Salad, 242–43
gingerroot: Butternut Squash Soup with Ginger and Fennel, 246–47; Chicken Satay Skewers with Cabbage Wraps, 255–56; Coconut Milk Curry with Shrimp and Broccoli, 266–67; keep fresh supply on hand, 221; Lentil Curry, 273; Middle Eastern Chicken Sauté, 254;
Pumpkin Pudding, 282; Tandoori Chicken, 253–54; Vegetable Korma, 274 gluten-free tamari supply, 225
grains: Coconut Milk Curry with Shrimp and Broccoli, 266–67; Crab Cakes with Quinoa, 265–66; pantry supply of, 225; Wild Rice and Quinoa with Kale and Slivered Almonds, 280–81
green onions: Ceviche, 267–68; Frittata, 234; Lump Crab and Mango-Avocado Salsa, 238; Turkey Meatballs, 250–51 Grilled Lamb Chops, 260–61
Gruyère cheese: Frittata, 234; Mushroom-Nut Pâté, 272; Wild Mushroom Soufflé, 275–76 Guacamole with Jicama and Red Bell Pepper, 239
herbs and spices: fresh flavors to have on hand, 221–22; “smart spice rack” list of, 221. See also specific herb and spice heterocyclic amines: as cancer-causing compounds, 227
hot chili sauce: Broiled Oysters with Walnut, P armesan Cheese, and P arsley Crust, 269; Chicken Satay Skewers with Cabbage Wraps, 255–56; pantry supply of, 225; Steak Kebobs with Pineapple, Onion, and Bell Pepper, 261–62
Italian herbs: Chicken with P ecan-Herb Crust, 252; how to shop for, 221; Marinated Flank Steak over Mixed Green Salad, 259–60;
P urple P otatoes with Garlic, Herbs, and P arsley, 277; Roasted Chicken with Mediterranean Herbs, 248; Roasted Grass-Fed Bison and Root Vegetables, 257–58; Sautéed Swiss Chard with Garlic and Italian Herbs, 279; Sautéed Turkey Loins with Italian Herbs, 251;
Soup of the Week, 245–46; Turkey Meatballs, 250–51; White Bean Salad, 242; Wild Rice and Quinoa with Kale and Slivered Almonds, 280–81
Italian parsley: Avocado, Cucumber, and Garbanzo Salad, 240; Baked White Fish with Orange Marinade, 264–65; Broiled Oysters with Walnut, P armesan Cheese, and P arsley Crust, 269; Coconut Milk Curry with Shrimp and Broccoli, 266–67; Crab Avocado Dip, 237–
38; Cucumber with Smoked Oysters and Avocado, 236; Omelet with Sweet Onion, Red Bell P epper, and Kale, 233; P urple P otatoes with Garlic, Herbs, and P arsley, 277; Roasted Grass-Fed Bison and Root Vegetables, 257–58; Tandoori Chicken, 253–54; Turkey Meatballs, 250–51; White Bean Salad, 242–43; Wild Mushroom Soufflé, 275–76. See also parsley
jicama root: Ceviche, 267–68; Guacamole with Jicama and Red Bell Pepper, 239
kale leaves: Omelet with Sweet Onion, Red Bell P epper, and Kale, 233; Sautéed Kale with Garlic and Lemon, 278; Smart Fat Shake, 229; Vanilla, Cherry, and Kale Shake, 231
kitchen essentials list, 228 lamb. See meats/meat dishes
lemons: Brussels Sprouts with Smart Lemon-Butter Sauce, 278–79; Cherry-Ricotta Swirl, 281; Crab Cakes with Quinoa, 265–66; Fruit Salad with Mint, Lemon Rind, and Greek Yogurt, 283; Salmon with Smart Lemon-Butter Sauce, 270; Sautéed Kale with Garlic and Lemon, 278; Tandoori Chicken, 253–54
Lentil Curry, 273
Lump Crab and Mango-Avocado Salsa, 238
main dishes: Baked Halibut with Almond Crust, 271; Baked White Fish with Orange Marinade, 264–65; Beef Stew, 262–63; Broiled Oysters with Walnut, P armesan Cheese, and P arsley Crust, 269; Ceviche, 267–68; Chicken Satay Skewers with Cabbage Wraps, 255–56; Chicken with P ecan-Herb Crust, 252; Coconut Milk Curry with Shrimp and Broccoli, 266–67; Crab Cakes with Quinoa, 265–
66; Grilled Lamb Chops, 260–61; Lentil Curry, 273; Marinated Flank Steak over Mixed Green Salad, 259–60; Middle Eastern Chicken Sauté, 254; Moroccan Chicken Stew, 249–50; Mushroom-Nut P âté, 272; Raita, 275; Roasted Chicken with Mediterranean Herbs, 248; Roasted Grass-Fed Bison and Root Vegetables, 257–58; Salmon with Smart Lemon-Butter Sauce, 270; Sautéed Turkey Loins with Italian Herbs, 251; Sirloin Steak Chili, 258–59; Steak Kebobs with P ineapple, Onion, and Bell P epper, 261–62; Tandoori Chicken, 253–54; Turkey Meatballs, 250–51; Vegetable Korma, 274; Wild Mushroom Soufflé, 275–76
mangos (Lump Crab and Mango-Avocado Salsa), 238
maple syrup: Cherry-Ricotta Swirl, 281; Fruit and Nut Crumble, 284 marinara sauce (Turkey Meatballs), 250–51
Marinated Flank Steak over Mixed Green Salad, 259–60
marinating: Marinated Flank Steak over Mixed Green Salad, 259–60; reducing heterocyclic amines by, 227 MCT oil: Chocolate and Strawberry Shake, 232; Smart Fat Shake, 229
meats/meat dishes: Beef Stew, 262–63; Borscht, 244–45; food safety note on, 226–27; Grilled Lamb Chops, 260–61; keeping a supply of, 226; Marinated Flank Steak over Mixed Green Salad, 259–60; note on cooking techniques for, 227; Roasted Grass-Fed Bison and Root Vegetables, 257–58; Sirloin Steak Chili, 258–59; Steak Kebobs with P ineapple, Onion, and Bell P epper, 261–62; stocking the freezer with, 227
Middle Eastern Chicken Sauté, 254
milk: Butternut Squash Soup with Ginger and Fennel, 246–47; Frittata, 234; keeping pantry supply of, 225; Moroccan Chicken Stew, 249–
50; Pumpkin Pudding, 282; Smart Fat Steel-Cut Oatmeal, 235
mint: Fruit Salad with Mint, Lemon Rind, and Greek Yogurt, 283; Grilled Lamb Chops, 260–61; keep fresh supply on hand, 222;
Moroccan Chicken Stew, 249–50 Moroccan Chicken Stew, 249–50 Mushroom-Nut Pâté, 272
mushrooms: Frittata, 234; Mushroom-Nut Pâté, 272; Soup of the Week, 245–46; Wild Mushroom Soufflé, 275–76 must-have kitchen essentials list, 228
nut butters: almond butter, 229, 232, 255, 255–56; pantry supply of, 225. See also butter
nut oil: Butternut Squash Soup with Ginger and Fennel, 246–47; Chicken with Pecan-Herb Crust, 252
nuts: Asian P ear, Gorgonzola Cheese, Walnuts, and Raspberries, 237; Dark Chocolate Drizzle, 282–83; Mushroom-Nut P âté, 272; pantry supply of, 225; Smart Fat Steel-Cut Oatmeal, 235. See also specific type of nut
oil cooking temperatures: high heat, 223, 224; low heat, 223, 224; medium heat, 223, 224; medium to high heat, 223, 224; smoke point of, 223, 224
oils: appropriate for specific cooking temperature, 223; extra-virgin olive oil, 222; salad dressings and drizzling for additional flavor, 223–
24; tips for choosing the right, 222; understanding the smoke point of, 223, 224. See also specific type of oil okra (Vegetable Korma), 274
olive oil: cooking with, 222; Crab Cakes with Quinoa, 265–66; Grilled Lamb Chops, 260–61; Marinated Flank Steak over Mixed Green Salad, 259–60; Middle Eastern Chicken Sauté, 254; Moroccan Chicken Stew, 249–50; Roasted Chicken with Mediterranean Herbs, 248; Roasted Grass-Fed Bison and Root Vegetables, 257–58; Sautéed Swiss Chard with Garlic and Italian Herbs, 279; Sautéed Turkey Loins with Italian Herbs, 251; Sirloin Steak Chili, 258–59; Soup of the Week, 245–46; Turkey Meatballs, 250–51; Wild Mushroom Soufflé, 275–76. See also extra-virgin olive oil
Omelet with Sweet Onion, Red Bell Pepper, and Kale, 233
onions: Beef Stew, 262–63; Butternut Squash Soup with Ginger and Fennel, 246–47; Chicken Satay Skewers with Cabbage Wraps, 255–
56; Crab Cakes with Quinoa, 265–66; Guacamole with Jicama and Red Bell P epper, 239; Lentil Curry, 273; Middle Eastern Chicken Sauté, 254; Moroccan Chicken Stew, 249–50; Mushroom-Nut P âté, 272; Omelet with Sweet Onion, Red Bell P epper, and Kale, 233;
Raita, 275; Roasted Grass-Fed Bison and Root Vegetables, 257–58; Sirloin Steak Chili, 258–59; Soup of the Week, 245–46; Steak Kebobs with P ineapple, Onion, and Bell P epper, 261–62; Tandoori Chicken, 253–54; Turkey Meatballs, 250–51; Vegetable Korma,