Documente Academic
Documente Profesional
Documente Cultură
M A S T E R G U I D E
#FEELGOODFOODPLAN
@HEALTHY_ISH
P . 1
M A S T E R G U I D E
Intro
#FEELGOODFOODPLAN
@HEALTHY_ISH
P . 2
S H O P P I N G L I S T
Dinner Week 1
Proteins Produce
P . 3
Spices Pantry
P . 4
R E C I P E S
Dinner Week 1
R E C I P E 1
P . 5
R E C I P E 1
P . 6
R E C I P E 1
Method
Heat remaining 1
Finely chop Tbsp. oil in skillet over
jalapeños and garlic on medium. Season
a cutting board; salmon with salt and
sprinkle with a pinch of cook, skin side down,
salt. Crush with the side until skin is browned
of a chef’s knife until and crisp, 6–7 minutes.
broken down into a Turn and cook on flesh
coarse mash. (You can side just until cooked
also purée in a food through, about 1
processor or mash with minute.
a mortar and pestle if Arrange broccolini
you prefer.) Transfer to and endive on a platter;
a small bowl and add season with salt.
grapefruit zest, honey, Arrange salmon over.
and 2 Tbsp. oil; toss to Stir grapefruit juice and
combine. Let green vinegar into dressing.
chile kosho sit until Drizzle dressing over
ready to use. salmon, then top with
Heat 1 Tbsp. oil in a sesame seeds.
medium nonstick skillet
over medium-high. Add
broccolini and cook,
tossing occasionally,
until charred in spots
and crisp-tender, 5–6
minutes. Transfer to a
plate.
P . 7
R E C I P E S
Dinner Week 1
R E C I P E 2
Feel-Better Chicken
and Rice Soup
2–4 servings Make this hearty soup more
like congee or stew by cooking it for an extra
10-15 minutes.
P . 8
R E C I P E 2
P . 9
R E C I P E 2
Method
is thickened and
Bring chicken, rice, potatoes and rice are
garlic, ginger, and 5 tender, 15–20 minutes
cups water to a boil in longer. Transfer chicken
a large saucepan. to a bowl and shred
Add a big pinch of salt. with 2 forks, then return
Reduce heat to to pot. Stir in lemon
medium-low and juice and soy sauce;
simmer, uncovered and taste soup and season
stirring occasionally, with salt if needed.
until rice has swelled Divide soup among
and chicken is firm, bowls. Top with cilantro
10–12 minutes. and lots of black
Add potatoes to pan pepper.
and cook over medium- do ahead : Soup
low heat, still (without cilantro) can
uncovered and stirring be made 3 days ahead.
occasionally, until soup Transfer to an airtight
container and chill.
Reheat over medium-
low, adding water to
thin as needed.
P . 1 0
R E C I P E S
Dinner Week 1
R E C I P E 3
Sesame Noodles
with Glazed Tofu
2 servings The pan sauce makes these
noodles extra silky: the perfect complement to
the crispy tofu and pickled cukes.
P . 1 1
R E C I P E 3
P . 1 2
R E C I P E 3
Method
Cut tofu into 9 square-
Toss cucumbers and a ish pieces by cutting the
few pinches of salt in a block into thirds, then
colander. Let sit until cutting each third
salt begins to draw out crosswise into 3 pieces.
water from cucumbers, Pat dry.
about 5 minutes. Heat oil in a medium
Massage cucumbers, nonstick skillet over
gently at first to keep medium-high until
them from breaking, shimmering. Cook tofu,
then more vigorously as undisturbed, until very
they start to expel crisp and dark brown
water. Drain and underneath, 4–5
squeeze out excess minutes. Carefully turn
liquid again. Return and repeat on opposite
cucumbers to bowl. side. Transfer tofu to a
Add ginger and 1 Tbsp. plate; wipe out skillet.
vinegar and toss to Heat skillet over
combine. Chill until medium-high. Return
ready to use. tofu to skillet and add
Whisk chile, soy soy sauce mixture
sauce, honey, and 3 (reserve medium bowl;
Tbsp. vinegar in a you’ll use it again).
medium bowl. Cook, turning tofu
occasionally and
reducing heat to
medium if needed, until
glaze is almost thick
enough to coat a
spoon, about 4 minutes.
P . 1 3
R E C I P E 3
Method
P . 1 4
R E C I P E S
Dinner Week 1
R E C I P E 4
Crispy Eggs
Over Grains
2 servings Use any grains you love, and the
fried shallots and garlic are great on roasted
vegetables and crispy fish too.
P . 1 5
R E C I P E 4
P . 1 6
R E C I P E 4
Method
Heat remaining
Cook grains in a small 1 Tbsp. ghee in skillet
pot of boiling salted over medium-high.
water until al dente. Add eggs and cook,
Drain and let cool in a undisturbed, until very
medium bowl. deeply browned
underneath, 2–3
Meanwhile, melt
minutes; season with
2 Tbsp. ghee in a small
salt. Carefully turn
nonstick skillet over
(if desired) and cook
medium heat. Add
until all of the whites
shallot and garlic and
are opaque, about
cook, stirring
5 seconds.
occasionally, until
shallot is beginning to Divide grains between
brown and crisp around bowls. Top with eggs,
edges, 5–6 minutes. remaining shallots, and
Remove from heat and cilantro. Serve with lime
stir in ginger, mustard wedges for squeezing
seeds, and turmeric. Let over.
cool slightly. Season
with salt. Add
cucumbers and half of
shallots to grains and
toss to combine. Add
lime juice; season with
salt. Transfer grain
mixture to a medium
bowl. Wipe out skillet.
P . 1 7
R E C I P E S
Dinner Week 1
R E C I P E 5
P . 1 8
R E C I P E 5
P . 1 9
R E C I P E 5
Method
Meanwhile, mix
Preheat oven to 400°. yogurt, 1 Tbsp. lemon
Mix garlic, coriander, juice, and a big pinch
cumin, and 3 Tbsp. oil of salt in a small bowl.
in a large bowl. Add Toss fennel, parsley,
cauliflower and chile (if using), sesame
chickpeas; season with seeds, and remaining 3
salt and pepper. Toss to Tbsp. lemon juice in
coat. reserved bowl.
Transfer cauliflower Spread yogurt mixture
mixture to a parchment- between bowls. Top
lined rimmed baking with spiced chickpea
sheet. Wipe out bowl; mixture. Scatter fennel
reserve. Bake, tossing salad over, then drizzle
halfway through, until with oil.
chickpeas and
cauliflower are golden
brown and cauliflower
is tender, 18–22
minutes.
P . 2 0
M A S T E R G U I D E
Dinner Week 2
#FEELGOODFOODPLAN
@HEALTHY_ISH
P . 2 1
S H O P P I N G L I S T
Dinner Week 2
Proteins Produce
P . 2 2
Spices Pantry
P . 2 3
R E C I P E S
Dinner Week 2
R E C I P E 6
P . 2 4
R E C I P E 6
P . 2 5
R E C I P E 6
Method
Toss celery, celery
Preheat oven to 325°. leaves, and onion in a
Rub fish with oil on a small bowl. Zest and
parchment-lined squeeze in juice from
rimmed baking sheet; lemon into bowl;
season with salt. Bake season with a pinch of
fish until flesh is opaque salt. Toss to combine.
and begins to flake, Divide fish among
12–16 minutes. plates. Spoon garlic
Meanwhile, melt ghee curry over. Top with
in a small skillet over celery salad.
medium heat. Add
garlic and mustard
seeds and cook,
shaking pan
occasionally, until
garlic is just beginning
to turn golden and
seeds begin to make a
popping noise, about 4
minutes. Stir in ginger
and curry powder and
cook, stirring, until
fragrant, about 20
seconds. Remove from
heat; season lightly with
salt.
P . 2 6
R E C I P E S
Dinner Week 2
R E C I P E 7
Loaded Sweet
Potatoes
2 servings Roast the sweet potatoes and
cook the lentils ahead of time and you’re most
of the way to dinner.
P . 2 7
R E C I P E 7
P . 2 8
R E C I P E 7
Method
Heat peanuts and 3
Preheat oven to 400°. Tbsp. oil in a small
Roast sweet potatoes saucepan over medium.
on a small rimmed Cook until peanuts are
baking sheet until skins toasted and golden
are browned and brown, about 2 minutes
potatoes are tender all from the time they start
the way through, about bubbling. Transfer to
45 minutes. Remove another small bowl.
from oven and, using a Add red pepper and
heavy spatula or small a pinch of salt; let cool.
pot lid, smash potatoes, Stir lemon juice into
then drizzle with 1 peanut dressing just
Tbsp. oil; season with before using.
salt. Continue to roast Top sweet potatoes
until flesh is lightly with lentils, citrus, feta,
browned, 12–15 and cilantro. Drizzle
minutes longer. with dressing.
Meanwhile, cook do ahead : If you
lentils in a small pot of want to roast sweet
boiling salted water potatoes ahead of time
until tender, 20–25 as part of your meal
minutes. Drain and prep, let cool, wrap in
transfer to a small bowl. foil, and chill up to 4
Let cool until just warm. days while they’re still
Add 1 Tbsp. oil, season intact, then smash and
with salt, and toss to reheat in olive oil in a
combine. nonstick skillet over
medium heat until crispy
P . 2 9
R E C I P E S
Dinner Week 2
R E C I P E 8
P . 3 0
R E C I P E 8
P . 3 1
R E C I P E 8
Method
brown all over, about
Coarsely chop or 4 minutes more. Add
crush peanuts into small scallions, garlic, and
pieces; set aside. ginger, followed by
remaining 1 Tbsp. oil,
Heat 3 Tbsp. oil in a
and cook, stirring often,
large nonstick skillet
until softened and
over medium-high until
fragrant, about 2
shimmering. Add
minutes. Remove from
mushrooms and cook,
heat; season lightly with
undisturbed, until
salt. Mix in shallot,
bottom sides are
chile, mint, fish sauce,
golden brown, about 5
and half of peanuts.
minutes. Toss and
Taste and season with
continue to cook,
more salt if needed.
tossing occasionally
and reducing heat as Transfer larb to a
needed to avoid large bowl. Serve with
scorching, until golden cabbage, lime wedges,
and remaining peanuts
for assembly alongside.
P . 3 2
R E C I P E S
Dinner Week 2
R E C I P E 9
P . 3 3
R E C I P E 9
Ingredients sa b z i
P . 3 4
R E C I P E 9
Method
needed to prevent
Flatbread Whisk sticking, until it’s as thick
whole wheat flour, salt, as 2 stacked quarters.
baking powder, and ⅓ Heat a medium cast-
cup all-purpose flour in iron skillet over
a medium bowl. Stir in medium-high. Cook
yogurt. Transfer dough flatbread until
to a clean work surface underside is golden
and knead until mostly brown and puffy with a
smooth, about 1 minute. few charred spots,
Divide into 2 pieces about 2 minutes. Turn
and wrap with plastic. and cook on other side
Let rest 15 minutes to let until golden brown,
dough relax. about 1 minute. Transfer
Working one at a to a plate, then repeat
time, roll out dough on with remaining dough.
a lightly floured
surface, sprinkling
dough with flour as
P . 3 5
R E C I P E 9
Method
minutes longer. Season
Cauliflower and generously with salt
Tofu Heat 1 Tbsp. and pepper, then add
ghee in a large Dutch ginger and turmeric.
oven or pot over Cook, stirring
medium-high. Add constantly, until
cauliflower in a single fragrant, about 1
layer and cook, minute. Add tofu,
undisturbed, until raisins, and 1 cup
golden brown water. Bring to a simmer
underneath, 4–5 and cover. Cook,
minutes. Toss and partially covered, until
continue to cook, cauliflower is tender
tossing occasionally, and liquid is reduced
until still crunchy but by about half, about 10
browned in spots, minutes. Season with
about 4 minutes longer. salt and pepper.
Add onion, garlic, and Arrange vegetable
remaining 1 Tbsp. mixture on a platter. Top
ghee. Cook, tossing with almonds and dill.
occasionally, until Serve with flatbreads.
vegetables are halfway
to tenderness, 8–10
P . 3 6
R E C I P E S
Dinner Week 2
R E C I P E 10
Chickpea Pancakes
with Kale and Fennel
2 servings Savory chickpea flour pancakes,
also known as socca, require just 4 ingredients
(including water) and are packed with protein.
P . 3 7
R E C I P E 10
P . 3 8
R E C I P E 10
Method
to coat chickpeas;
Whisk chickpea flour, season with salt. Add
1 Tbsp. oil, a pinch of kale and continue to
salt, and ½ cup water cook, tossing
in a medium bowl. Let occasionally, until kale
socca batter sit at least wilts, about 2 minutes.
10 minutes or up to 1 Transfer to a medium
hour to let flour hydrate. bowl, add fennel, and
toss to combine.
Meanwhile, heat 2
Reserve skillet.
Tbsp. oil and 2 garlic
cloves in a medium Finely grate remaining
nonstick skillet over garlic clove into a small
medium, tossing bowl. Whisk in tahini,
occasionally, until lemon juice, 2 Tbsp. oil,
garlic is lightly and 2 Tbsp. water until
browned, about 3 thick and smooth.
minutes. Add chickpeas Season with salt.
and increase heat to
medium-high. Cook,
tossing occasionally,
until chickpeas are
lightly browned, 6–8
minutes. Add za’atar
and toss several times
P . 3 9
R E C I P E 10
Method
P . 4 0
M A S T E R G U I D E
Lunch
This year’s Feel Good Food Plan lunch strategy is all about
doing more with less. This weekend you’ll make three big-batch
recipes (Chickpeas! Roasted veg! Eggs!) and a couple flavor-
packed sauces. Then you’ll mix and match them throughout the week
for lunches that’ll never feel the same. Get the recipes and our lunch
suggestions on the following pages.
#FEELGOODFOODPLAN
@HEALTHY_ISH
P . 4 1
S H O P P I N G L I S T
Lunch
Produce Dairy
P . 4 2
R E C I P E S
Lunch
R E C I P E 1
P . 4 3
R E C I P E 1
Ingredients Method
P . 4 4
R E C I P E S
Lunch
R E C I P E 2
Meal-Prep Roasted
Vegetables
8 servings Roasted vegetables are a hands-off
way to prep a week of lunches. Use asparagus,
onions, or whatever vegetables you’re craving.
P . 4 5
R E C I P E 2
Ingredients Method
P . 4 6
R E C I P E S
Lunch
R E C I P E 3
Meal-Prep
Hard-Boiled Eggs
4–8 servings Cooking for 10 minutes will
give an ever-so-soft center to the yolk. For
completely firm yolks, cook an additional minute.
P . 4 7
R E C I P E 3
Ingredients Method
P . 4 8
R E C I P E S
Lunch
R E C I P E 4
Tahini-Ranch Dressing
Makes about 1½ cups We would never
ask you to use your blender if it didn’t make a
smoother and better dressing. The effort is
worth it; you’ll have enough sauce to get you
through a week of lunches.
P . 4 9
R E C I P E 4
Ingredients Method
P . 5 0
R E C I P E S
Lunch
R E C I P E 5
Just-Basic-Enough
Vinaigrette
Makes about 1 cup This is a great
excuse to treat yourself to some seriously
delicious vinegar.
P . 5 1
R E C I P E 5
Ingredients Method
P . 5 2
M A S T E R G U I D E
Lunch Strategy
Great work! You prepped everything you need for a week of great
lunches. Just grab some fresh greens at the store and you’re minutes
away from any of the dishes below.
#FEELGOODFOODPLAN
@HEALTHY_ISH
P . 5 3
S T R A T E G I E S
Lunch 1
S T R AT E GY 1
P . 5 4
S T R AT E GY 1
Method
P . 5 5
S T R A T E G I E S
Lunch 2
S T R AT E GY 2
Chickpea Salad
with Bitter Greens
Radicchio makes a hardy base for chickpeas,
eggs, and any vegetables you have on hand.
P . 5 6
S T R AT E GY 2
Method
P . 5 7
S T R A T E G I E S
Lunch 3
S T R AT E GY 3
Smashed Chickpea
Sandwich
Tuna salad goes vegetarian with this creamy,
crunchy chickpea sandwich recipe.
P . 5 8
S T R AT E GY 3
Method
Crush a generous
scoop of drained Quite
Possibly the Best
Chickpeas with the
back of a spoon, then
add yogurt, olive oil,
or tahini ranch for
creaminess and heft.
Mix in chopped celery,
capers, or
pepperoncini, then
layer with pickled
vegetables and lettuce
on whole grain bread.
Wrap your sandwich
with butcher paper or
parchment paper to
keep stray chickpeas
from falling out.
P . 5 9
R E C I P E S
Lunch 4
S T R AT E GY 4
P . 6 0
S T R AT E GY 4
Method
Drop in chunks of
sweet potato or other
roasted vegetables,
some torn greens, and
gently heat, then add
an egg once it’s all hot.
Add a drizzle of chile
crisp if you’ve got it, or
a dash of hot sauce.
P . 6 1
M A S T E R G U I D E
Dessert
#FEELGOODFOODPLAN
@HEALTHY_ISH
P . 6 2
R E C I P E S
Dessert
Chocolate-Cashew
Chia Pudding
4–6 servings This chia pudding is delicious
layered with maple yogurt. Leftover yogurt can
be topped with fruit and granola for breakfast.
P . 6 3
Ingredients m a p l e yo g u r t a n d ass e m b ly
2 cups whole-milk or
chia pudding
coconut yogurt
7 oz. Medjool dates
¼ cup pure maple syrup,
(about 13), pitted
plus more for serving
3 cups cashew milk
Flaky sea salt
⅔ cup raw cashews
Ground cinnamon
3 Tbsp. cocoa powder
(for serving)
2 tsp. vanilla extract
1½ tsp kosher salt
1 tsp. ground cinnamon
½ cup white chia seeds
P . 6 4
Method
Maple Yogurt and
Chia Pudding Assembly Stir yogurt
Blend dates, cashew and ¼ cup maple syrup
milk, cashews, cocoa in a medium bowl.
powder, vanilla, salt, Transfer to a quart-size
and cinnamon in a jar or resealable
blender on high speed container (or reserve
until very smooth, about yogurt container and
1 minute. Transfer date use that!).
milk to a quart-size jar To serve, alternate
or resealable container. layering a few
Stir in chia seeds. Cover spoonfuls of chia
and chill at least 6 pudding and maple
hours or up to 5 days. yogurt in a small
ramekin or 8-oz. glass.
Drizzle with maple
syrup and sprinkle with
sea salt. Dust with
cinnamon.
do ahead : Maple
yogurt can be made 5
days ahead. Chill.
P . 6 5