Hayden Fitness

INGREDIENTS

4 8-ounce ca tomato sauce

1 small onion, minced

1/2 red bell pepper, seeded and minced

1/2 green bell pepper, seeded and minced

1/4 cup packed brown sugar

1/4 cup lemon juice

1/4 cup minced fresh parsley

2 cloves garlic, minced

1 teaspoon Italian seasoning blend

1/2 teaspoon freshly ground pepper

1 medium-sized red potato, peeled

2 egg whites

1 teaspoon salt

2 1/2 pounds ground turkey

COOKING DIRECTIONS

Step 1 
To make sauce: Combine tomato sauce, onion, red and green bell pepper, sugar, lemon juice, parsley, garlic, Italian seasoning blend and pepper in a large saucepan. Simmer over medium-low heat for 30 minutes.

Step 2 
To make meatballs: Puree potato, onions, egg whites, Italian seasonings, garlic, salt and pepper in a food processor or blender until smooth. Transfer to a large bowl. Add turkey and mix thoroughly. Shape the mixture into 1-inch balls.

Step 3 
Add the meatballs to the sauce. Shake to coat meatballs with sauce. Partially cover and simmer on low heat without stirring for 30 minutes. Uncover and simmer until sauce thickens, about 30 minutes longer. Shake the pot several times during cooking to avoid sticking.

INGREDIENTS

12 ounces ground lamb

12 ounces 93%-lean ground turkey

1 cup fresh whole-wheat breadcrumbs, (see Tip)

1 large egg white

1 cup minced onion, divided

6 cloves garlic, minced, divided

4 tablespoon chopped fresh mint, divided

1 teaspoon ground coriander

1/2 teaspoon ground cumin

1/2 teaspoon kosher salt, divided

1 tablespoon extra-virgin olive oil

1/2 cup red wine

1/4 teaspoon cayenne pepper

1 28-ounce c crushed tomatoes

COOKING DIRECTIONS

Step 1 
Preheat oven to 350°F. Coat a baking sheet with cooking spray.

Step 2 
Combine lamb, turkey, breadcrumbs, egg white, 1/2 cup onion, half the garlic, 2 tablespoons mint, coriander, cumin and 1/4 teaspoon salt in a large bowl. Gently mix to combine. Shape into 48 little meatballs, about 1 tablespoon each. Place on the prepared baking sheet.

Step 3 
Bake the meatballs for 10 minutes. Set aside.

Step 4 
Meanwhile, heat oil in a large saucepan over medium heat. Add the remaining 1/2 cup onion and cook, stirring, until golden, 3 to 5 minutes. Stir in the remaining garlic, wine, cayenne and the remaining 1/4 teaspoon salt. Simmer over medium-low heat until the wine has reduced significantly, 3 to 5 minutes. Add tomatoes, return to a simmer, reduce heat to low and simmer, partially covered, for 20 minutes.

Step 5 
Add the meatballs to the sauce and cook until heated through, about 5 minutes. Garnish with the remaining 2 tablespoons mint.

MAKE AHEAD TIP

Cover and refrigerate for up to 1 day. Just before serving, reheat over medium-low.

RECIPE TIPS

Tip: To make fresh breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor into coarse crumbs. One slice of bread makes about 1/3 cup crumbs.

INGREDIENTS

1 medium papaya, diced

1 medium avocado, diced

3/4 cup diced jicama

2 tablespoon chopped toasted walnuts

2 tablespoon low-fat raspberry vinaigrette

COOKING DIRECTIONS

Step 1 
Toss papaya, avocado, jicama, walnuts and raspberry vinaigrette in a medium bowl.

INGREDIENTS

1 3-pound wild salmon fillet, bones removed, skin on

1/4 cup kosher or sea salt

3 tablespoon sugar

1 tablespoon freshly grated lemon zest

2 teaspoons freshly ground pepper

2/3 cup chopped fresh herbs, including tarragon, parsley, chives, mint and cilantro

1/3 cup good-quality tequila

COOKING DIRECTIONS

Step 1 
Use cheesecloth to line a pan just large enough to hold salmon, making sure there is a 2-inch overhang. Lay salmon on the cheesecloth, skin-side down.

Step 2 
Combine salt, sugar, lemon zest and pepper in a small bowl. Sprinkle the salt mixture evenly over the salmon. Scatter herbs on top. Wrap the salmon tightly with the cheesecloth. Brush the top of the cheesecloth with tequila, making sure the cloth is evenly moist. Place another baking pan or large plate on top of the salmon (it should be big enough to cover the salmon but small enough to fit inside the larger pan). Place 2 heavy cans inside the smaller pan (or on the plate) to weight it down. Refrigerate for 2 to 3 days to cure.

Step 3 
To serve, gently wipe the salt mixture off the salmon. Slice the salmon very thinly at an angle, leaving the skin behind.

MAKE AHEAD TIP

Cure for up to 3 days (Step 2). After curing and removing from the marinade, refrigerate the gravlax, wrapped in plastic, for up to 1 week. | Equipment: Cheesecloth

INGREDIENTS

2 tablespoon extra-virgin olive oil

1 medium onion, finely diced

2 teaspoons ground turmeric

1 pound beef stew meat, (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes

6 cups reduced-sodium beef broth, or water

1 14-ounce c diced tomatoes

2 small turnips, peeled and diced

2 carrots, diced

2 stalks celery, leaves included, thinly sliced

Pinch of saffron threads, (see Ingredient Note)

12 sprigs flat-leaf parsley, plus more leaves for garnish

8 sprigs fresh cilantro, plus more leaves for garnish

1 large zucchini, peeled and cut into 1/4-inch dice

2 ounces angel hair pasta, (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably whole-wheat

1-2 teaspoons salt

1/2 teaspoon freshly ground pepper

COOKING DIRECTIONS

Step 1 
Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender, 4 to 5 minutes. Add broth (or water), tomatoes and their juice, turnips, carrots, celery and saffron. Tie parsley and cilantro sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45 to 50 minutes.

Step 2 
Stir in zucchini and cook, covered, until soft, 8 to 10 minutes. Add pasta and cook until soft, 4 to 10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if you’re using beef broth; add more if you’re using water) and pepper. Serve sprinkled with parsley and/or cilantro leaves, if desired.

MAKE AHEAD TIP

Equipment: Kitchen string

RECIPE TIPS

Ingredient note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.

INGREDIENTS

1/4 cup golden raisins

1 cup boiling water

3 tablespoon extra-virgin olive oil

2 tablespoon malt vinegar, or red-wine vinegar

1 tablespoon finely chopped fresh cilantro leaves and tender st

1 teaspoon minced fresh ginger

1 fresh green Thai, serrano or small jalapeño chile, stemmed and finely chopped (see Note)

1/8 teaspoon salt

8 cups mesclun, or other mixed baby salad greens (5 ounces)

1 large ripe, firm mango, peeled and diced (see Note)

1 medium red bell pepper, thinly sliced

COOKING DIRECTIONS

Step 1 
To prepare dressing: Place raisins and boiling water in a small bowl. Let soften for 30 minutes. Drain; transfer the raisins to a blender. Add oil, vinegar, cilantro, ginger, chile and salt. Puree, scraping the sides as needed, until smooth. Set aside 1 tablespoon of the dressing.

Step 2 
To prepare salad: Place greens in a large bowl and toss with the remaining dressing. Divide among 6 plates. Place mango and bell pepper in the bowl; add the reserved tablespoon of dressing and toss to coat. Top the greens with the mango mixture. Serve immediately.

RECIPE TIPS

1. Slice both ends off the mango, revealing the long, slender seed inside.

2. Set the fruit upright on a work surface and remove the skin with a sharp knife.

3. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.

4. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. Cut the fruit into the desired shape.

Notes: Fresh and dried chiles vary widely in spiciness depending on variety and seasonality. Smaller varieties are generally hotter. The compound that makes chiles hot, capsaicin, is found in the inner membrane and seeds. Add chiles with caution when cooking, tasting as you go.

INGREDIENTS

1 cup “lite” coconut milk

2 1/2 tablespoon reduced-sodium soy sauce

1 tablespoon curry powder

1 pound lean ground pork, or beef

1/2 cup chopped scallions

1/4 cup minced leek, white and pale green part only

2 tablespoon cornstarch

1 tablespoon all-purpose flour

1 tablespoon toasted sesame oil

1 tablespoon finely chopped fresh ginger

2 teaspoons seeded and minced fresh chile pepper

1/2 teaspoon salt

1/4 teaspoon ground white pepper

2 teaspoons extra-virgin olive oil

1 medium hea Boston or iceberg lettuce

1/4 cup chopped fresh basil, or Thai basil

1 tablespoon freshly grated lemon zest

COOKING DIRECTIONS

Step 1 
Combine coconut milk, soy sauce and curry powder in a large saucepan. Set aside.

Step 2 
Place pork (or beef), scallions, leek, cornstarch, flour, sesame oil, ginger, chile, salt and pepper in a large mixing bowl. Knead by hand until thoroughly combined and the mixture becomes sticky. Divide into 10 equal portions, about 1/4 cup each. Roll each portion into a ball.

Step 3 
Heat olive oil in a large nonstick skillet over medium heat, swirling to coat the sides. Add the meatballs and cook, turning occasionally, until browned on all sides, 8 to 10 minutes. Transfer to a plate lined with paper towels.

Step 4 
Bring the coconut-milk mixture to a boil over medium-high heat. Add the meatballs; cover, reduce heat to low and cook for 8 minutes.

Step 5 
Line a serving bowl with lettuce leaves. Arrange the meatballs on top. Garnish with basil and lemon zest. Serve hot with the coconut-milk sauce drizzled over the top or on the side for dipping.

MAKE AHEAD TIP

Cover and refrigerate the meatball mixture (Step 2) for up to 2 days.

INGREDIENTS

2 pounds ripe plum tomatoes

1 small red bell pepper

1 English cucumber, peeled and seeded, divided

1/2 cup torn fresh or day-old country bread, (crusts removed)

1 small clov garlic

2-3 tablespoon red-wine vinegar

1 tablespoon chopped fresh parsley

1/4 teaspoon piment d’Espelette, (see Ingredient Note) or hot Spanish paprika or pinch of cayenne pepper

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

2 tablespoon extra-virgin olive oil

COOKING DIRECTIONS

Step 1 
Preheat grill to medium-high.

Step 2 
Grill tomatoes and bell pepper, turning a few times, until they soften and the skins are blistered and charred in spots, about 8 minutes. Transfer the pepper to a plastic bag and let it steam until cool enough to handle. Peel off the skin; cut the pepper in half and discard the stem and seeds. Place one half in a blender. When the tomatoes are cool enough to handle, core and roughly chop. Add the tomatoes, skins and all, to the blender.

Step 3 
Add half the cucumber to the blender along with bread, garlic, vinegar to taste, parsley, piment d’Espelette (or paprika or cayenne), salt and pepper. Blend until smooth. Add oil and blend until well combined. Refrigerate until room temperature or chilled, at least 1 hour.

Step 4 
Before serving, finely dice the remaining cucumber and bell pepper; stir half of each into the gazpacho and garnish with the remaining cucumber and bell pepper.

MAKE AHEAD TIP

Cover and refrigerate for up to 1 day. Stir to recombine and garnish just before serving.

RECIPE TIPS

Ingredient Note: Piment d’Espelette is a sweet, mildly spicy pepper, from the French side of the Basque region, ground into powder.

INGREDIENTS

2 small eggplants, (about 1 pound total)

3/4 teaspoon kosher salt, divided

Olive oil cooking spray

1/4 cup extra-virgin olive oil

1 tablespoon sherry vinegar

1 small plum tomato, diced

1 small clov garlic, chopped

1 1/2 teaspoons smoked paprika, (see Note)

3 cups mixed baby salad greens

2 ounces Manchego cheese, cut into thin curls with a vegetable peeler (see Note)

COOKING DIRECTIONS

Step 1 
Preheat grill to medium.

Step 2 
Cut stripes in each eggplant’s peel by running a vegetable peeler down the length of it and repeating at about 1-inch intervals. Slice the eggplants into rounds 1/3 to 1/2 inch thick. Lay them on a baking sheet and sprinkle lightly with 1/2 teaspoon salt. Let stand for about 5 minutes.

Step 3 
Blot the eggplant slices with paper towels and lightly coat both sides with olive oil cooking spray. Grill the eggplant, flipping halfway through, until soft and browned on both sides, 9 to 11 minutes total.

Step 4 
Puree oil, vinegar, tomato, garlic, paprika and the remaining 1/4 teaspoon salt in a blender until well combined.

Step 5 
Toss salad greens with half the vinaigrette in a medium bowl. Arrange the eggplant slices on 6 salad plates. Drizzle with the remaining vinaigrette. Place the salad greens over and between the eggplant slices, then scatter the cheese curls on top of each salad. Serve warm or at room temperature.

MAKE AHEAD TIP

Prepare eggplant and vinaigrette (Steps 1-4), cover and refrigerate separately for up to 1 day. Bring to room temperature before serving.

RECIPE TIPS

Note: To experience the full flavor of this salad, it’s worth seeking out the two signature Spanish ingredients: mild- flavored, smooth sheep-milk Manchego cheese and smoked paprika. If you can’t find them, substitute Parmigiano-Reggiano and Hungarian paprika.

INGREDIENTS

1 tablespoon pure maple syrup

2 tablespoon red-wine vinegar

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

Freshly ground pepper, to taste

3 cups baby spinach

3 cups watercress, tough stems removed

2 1/2 cups sliced fresh strawberries, (about 12 ounces)

1/3 cup fresh chives, cut into 2-inch pieces

1/2 cup toasted chopped pecans, (see Tip)

1/4 cup crumbled goat cheese

COOKING DIRECTIONS

Step 1 
Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl. Add spinach, watercress, strawberries and chives; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese.

RECIPE TIPS

Tip: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

INGREDIENTS

1/2 cup pitted briny green olives

1/4 cup Marcona almonds, or other almonds, toasted (see Ingredient Note and Kitchen Tip)

1 teaspoon fresh tarragon, or 1/2 teaspoon dried

1 teaspoon lemon juice

1 tablespoon extra-virgin olive oil

COOKING DIRECTIONS

Step 1 
Combine olives, almonds, tarragon and lemon juice in a food processor. Pulse until roughly chopped. Add oil in a steady stream and process just until the oil is absorbed. (Alternatively, finely chop the olives, almonds and tarragon by hand and combine with lemon juice and oil in a medium bowl.) The spread should have a coarse but easily spoonable texture. Let stand for about 30 minutes for the flavor to develop.

MAKE AHEAD TIP

Cover and refrigerate for up to 1 day.

RECIPE TIPS

Ingredient note: Spanish Marcona almonds have recently become more popular and more available. They’re a little flatter than ordinary almonds, with a richer flavor. Always skinned, most Marcona almonds have already been sautéed in oil and lightly salted when you get them.

Kitchen Tip: To toast almonds, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

INGREDIENTS

1 large orange or yellow bell pepper

3 1/2 pounds yellow or orange tomatoes, peeled (see Tip) and cored, divided

1 cup coarsely chopped sweet onion

2 tablespoon extra-virgin olive oil

1 teaspoon salt, or to taste

Freshly ground pepper, to taste

2-3 red or green jalapeno peppers, seeded and minced, for garnish (optional)

COOKING DIRECTIONS

Step 1 
Position rack in upper third of oven; preheat broiler.

Step 2 
Place bell pepper on a baking sheet and broil, turning every 4 to 5 minutes, until the skin is blackened and blistered on all sides, 20 to 25 minutes. Transfer the pepper to a bowl, cover, and let steam until the skin is loosened, about 10 minutes. Uncover; when cool enough to handle, remove the skin. Discard stem, seeds and ribs.

Step 3 
Place the roasted pepper and half the tomatoes in a blender; and onion and oil and puree until smooth. Transfer to a large metal bowl. Puree the remaining tomatoes until smooth and add to the bowl; stir to combine. Refrigerate the gazpacho until chilled, at least 2 hours. Season with salt and pepper. Serve garnished with jalapenos, if desired.

MAKE AHEAD TIP

Cover and refrigerate for up to 1 day.

RECIPE TIPS

Tip: To peel tomatoes: Make a small X in the bottom of each tomato and plunge into boiling water until the skins are slightly loosened, 30 seconds to 2 minutes. Transfer to a bowl of ice water for 1 minute. Peel with a paring knife, starting at the X.

RECIPE OVERVIEW

INGREDIENTS

3 tablespoon hazelnuts, or pistachios (3/4 ounce), finely chopped

6 ounces creamy goat cheese

6 dried apricots, or dried figs, each cut into quarters

COOKING DIRECTIONS

Step 1 
Line a plate or small tray with wax paper. Place nuts in a shallow dish. Scoop a heaping 1/2 teaspoon goat cheese and press a piece of dried apricot (or fig) into the center. Wrap the cheese around the dried fruit to form a ball. Roll the ball in the chopped nuts to create a crust; set on the plate or tray. Repeat with remaining goat cheese, dried fruit and nuts.

MAKE AHEAD TIP

Cover and refrigerate for up to 4 days.

INGREDIENTS

2 tablespoon butter

2 tablespoon extra-virgin olive oil

1 medium onion, finely chopped

1/2 teaspoon salt

1/2 teaspoon curry powder

1/4 teaspoon ground ginger

Zest and juice of 1 lemon, divided

2 cups diced peeled red potatoes

3 cups vegetable broth, or reduced-sodium chicken broth

1 cup “lite” coconut milk

2 cups 1/2-inch pieces trimmed asparagus, (about 1 bunch)

Freshly ground pepper to taste

1/4 cup crème fraîche, or reduced-fat sour cream (see Note)

1/4 cup finely chopped scallion greens, or fresh chives

COOKING DIRECTIONS

Step 1 
Melt butter and oil in a large saucepan over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring often, until golden, about 5 minutes. Stir in curry powder, ginger, lemon zest and potatoes and simmer, stirring occasionally, for 5 minutes. Stir in broth, coconut milk and asparagus. Bring to a simmer over medium heat, partially cover and continue to cook until the potatoes are tender, about 15 minutes.

Step 2 
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with the remaining 1/4 teaspoon salt and pepper.

Step 3 
Whisk crème fraîche (or sour cream), lemon juice and scallion greens (or chives) in a small bowl and garnish with a swirl of it.

RECIPE TIPS

Note: Crème fraîche is a tangy, thick, rich cultured cream commonly used in French cooking. Find it in the dairy section of large supermarkets, usually near other specialty cheeses. Sour cream can be used as a substitute, or you can make your own lower-fat version by combining equal portions of reduced-fat sour cream and nonfat plain yogurt.

Try this chunky orange-lime salsa on fish tacos or serve it with tortilla chips.

INGREDIENTS

3 navel oranges

2 limes

1 teaspoon chopped fresh cilantro

1 teaspoon seeded and minced serrano chile

2 teaspoons seasoned rice vinegar

2 teaspoons extra-virgin olive oil

1/8 teaspoon salt

Freshly ground pepper, to taste

COOKING DIRECTIONS

Step 1 
With a sharp knife, remove the peel and white pith from oranges and limes and discard. Cut the orange and lime segments from the surrounding membranes and coarsely chop.

Step 2 
Gently toss the oranges, limes, cilantro, chile, vinegar, oil, salt and pepper in a large bowl until combined.

MAKE AHEAD TIP

Cover and refrigerate for up to 1 day.

INGREDIENTS

2 teaspoons ground cumin

2 pounds ripe tomatoes, coarsely chopped (about 5 cups)

1/2 cup chopped red onion

2 tablespoon chopped fresh cilantro, divided

2 teaspoons chopped chipotle pepper in adobo sauce, (see Note)

1 cup fresh corn kernels, (from about 2 ears; see Note)

1 cup ice water

2 tablespoon lime juice, or to taste

1 teaspoon kosher salt

1 cup low-fat plain yogurt

COOKING DIRECTIONS

Step 1 
To prepare soup: Toast cumin in a small skillet over low heat, stirring, until just fragrant, 1 to 2 minutes.

Step 2 
Combine tomatoes, onion, 2 tablespoons cilantro and chipotle in a blender or food processor. Puree until smooth. Transfer to a large bowl. Add the toasted cumin, corn, ice water, lime juice and salt; stir to combine. Refrigerate until chilled, about 1 hour or until ready to serve.

Step 3 
To prepare cilantro yogurt: Puree yogurt and the remaining 1/4 cup cilantro in a blender or food processor until smooth. Refrigerate until ready to serve (it will thicken slightly as it stands).

Step 4 
To serve, divide the soup among 4 bowls and garnish each with a generous swirl of cilantro yogurt.

MAKE AHEAD TIP

Refrigerate the soup and cilantro yogurt in separate containers for up to 1 day.

RECIPE TIPS

Notes: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

RECIPE OVERVIEW

INGREDIENTS

3 cups tapioca starch, or 2 cups potato starch (see Notes)

2/3 cup 1% milk

2 tablespoon extra-virgin olive oil

1 teaspoon kosher salt

1 large egg

1 large egg white

1/2 cup grated Parmesan cheese

COOKING DIRECTIONS

Step 1 
Position rack in center of oven; preheat to 350° F. Coat a baking sheet with cooking spray.

Step 2 
Place starch in a medium bowl. Combine milk, oil and salt in a small saucepan and bring to a boil over high heat. Pour over the starch and stir until crumbly and blended. When the mixture has cooled slightly, stir in egg, egg white and cheese. Knead the dough until smooth, 3 to 5 minutes. It will be dry, yet hold together.

Step 3 
Pinch off 1 tablespoon of dough at a time and roll into a ball. Place 20 balls on the prepared baking sheet for the first batch. Bake the balls until puffed and golden on the bottom, about 20 minutes. Repeat with the remaining dough. Let the cheese puffs cool for a minute or so before serving warm.

RECIPE TIPS

Notes: Tapioca starch, also called sweet manioc starch or tapioca flour, creates a pleasing chewiness when baked. Potato starch is an acceptable substitute. Both can usually be found with gluten-free products in most health-food stores or large supermarkets. Tapioca starch is also available in most Asian markets.

INGREDIENTS

3/4 cup whole-wheat pastry flour

3/4 cup all-purpose flour

1 1/2 tablespoon chopped fresh thyme, or oregano

3/4 teaspoon salt

3/4 teaspoon freshly ground pepper

1/3 cup extra-virgin olive oil

5 tablespoon cold water

6 cups chopped chard, (about 1 bunch), leaves and stems separated

2 tablespoon minced garlic

2 tablespoon water

2 large eggs

1 cup part-skim ricotta cheese

1 teaspoon freshly grated lemon zest

1/2 cup chopped pitted kalamata olives

1/3 cup crumbled feta cheese

COOKING DIRECTIONS

Step 1 
To prepare crust: Combine whole-wheat flour, all-purpose flour, thyme (or oregano), salt and 3/4 teaspoon pepper in a bowl. Make a well in the center and add 1/3 cup oil and 5 tablespoons water. Gradually stir the wet ingredients into the dry to form a soft dough. Knead on a lightly floured surface until the dough comes together. Wrap in plastic and chill for 15 minutes.

Step 2 
Preheat oven to 400ºF. Coat a 9-inch tart pan with removable bottom with cooking spray.

Step 3 
Roll the dough into a 12-inch circle on a lightly floured surface. Transfer to the prepared pan and press into the bottom and up the sides. Trim any overhanging dough and use it to patch any spots that don’t come all the way up the sides. Prick the bottom and sides with a fork in a few places. Bake the crust until firm and lightly brown, 20 to 22 minutes. Let cool on a wire rack for at least 10 minutes.

Step 4 
To prepare filling: Meanwhile, heat 2 teaspoons oil in a large skillet over medium heat. Add chard stems and cook, stirring, until just tender, about 2 minutes. Add garlic and cook, stirring, until fragrant, about 15 seconds. Add chard leaves and 2 tablespoons water and cook, stirring, until the leaves are just tender and the water has evaporated, 2 to 5 minutes. Transfer the greens to a sieve over a bowl and let drain and cool for 5 minutes. Whisk eggs, ricotta, lemon zest and 1/8 teaspoon pepper in a large bowl. Fold in the greens, olives and feta. Pour the filling into the crust. Bake the tart until the top is lightly browned and a knife inserted in the center comes out clean, 30 to 35 minutes. Let cool for 10 minutes before cutting into wedges.

MAKE AHEAD TIP

Store at room temperature for up to 2 hours. | Equipment: 9-inch tart pan with removable bottom

INGREDIENTS

3 tablespoon extra-virgin olive oil

1 large onion, thinly sliced lengthwise

1/4 teaspoon salt

20 ounces prepared whole-wheat pizza dough, (see Note), thawed if frozen

2 tablespoon minced fresh oregano, or 2 teaspoons dried

1/2 teaspoon freshly ground pepper

1 15-ounce c white beans, rinsed (see Note)

3 tablespoon water

2 teaspoons white-wine vinegar

2 plum tomatoes, thinly sliced

1 cup finely shredded smoked Gouda, or Cheddar cheese

2 tablespoon pepitas, (see Note), optional

COOKING DIRECTIONS

Step 1 
Place oven rack in the lowest position; preheat to 450°F. Coat a large noninsulated baking sheet with cooking spray.

Step 2 
Combine oil, onion and salt in a medium saucepan. Cover and cook over medium-high heat, stirring often, until the onion is softened, 5 to 7 minutes. Reduce heat to medium-low, uncover and cook, stirring occasionally, until very soft and golden, 5 to 8 minutes more.

Step 3 
Meanwhile, roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

Step 4 
Stir oregano and pepper into the onion. Transfer half the onion to a small bowl. Add beans to the remaining onion; cook over medium heat, stirring often, until heated through, 2 to 3 minutes. Transfer the bean mixture to a food processor, add water and vinegar and pulse until a coarse paste forms.

Step 5 
Spread the bean paste over the pizza crust. Top with the reserved onion, tomatoes, cheese and pepitas, if using. Bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes. Slice and serve.

RECIPE TIPS

Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the natural-food or bulk sections of many supermarkets.

Notes: Look for whole-wheat pizza-dough balls at your supermarket. Check the ingredient list to make sure the dough doesn’t contain any hydrogenated oils. Or visit eatingwell.com for an easy pizza-dough recipe.

While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch. You’ll find our Bean Cooking Guide at eatingwell.com/guides.

INGREDIENTS

2 medium red tomatoes, cut into wedges

2 medium yellow tomatoes, cut into wedges

3/4 cup fresh buffalo mozzarella cheese

1/4 cup chopped fresh parsley

2 tablespoon chopped fresh basil

1/4 teaspoon salt

Freshly ground pepper, to taste

COOKING DIRECTIONS

Step 1 
Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.

INGREDIENTS

4 1/4 cups water

2 1/4 cups short-grain brown rice

3 tablespoon mirin, (see Shopping Tip)

3 tablespoon reduced-sodium soy sauce

3 1/2 teaspoons sugar, divided

1/3 cup rice vinegar

1/2 teaspoon salt

8 sheets toasted nori seaweed, (see Shopping Tip)

32 matchstick flavored baked tofu, such as Thai or teriyaki (about 3 ounces)

32 matchstick red bell pepper, (about 1 small pepper)

32 matchstick peeled and seeded cucumber, (about 1/2 small)

5 tablespoon unsalted roasted peanuts, chopped

COOKING DIRECTIONS

Step 1 
Bring water to a boil in a large saucepan over medium heat. Stir in rice, reduce heat to low, cover, and simmer at the lowest bubble until the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.

Step 2 
Meanwhile, stir mirin, soy sauce and 1 1/2 teaspoons sugar in a small skillet. Bring to a simmer and cook until slightly thickened, about 3 minutes.

Step 3 
Spread the warm rice evenly on a large rimmed baking sheet. Whisk vinegar, the remaining 2 teaspoons sugar and salt in a small bowl; drizzle over the rice. Toss with 2 spatulas until cool enough to handle and slightly sticky.

Step 4 
Place a nori sheet on a bamboo sushi-rolling mat—shiny side down with a shorter end close to you. Wet your hands and pat about 3/4 cup of the seasoned rice into a thin layer on the sheet, leaving a 1-inch border at the top of the sheet (the short side on the far side of the mat). Drizzle 1 teaspoon of the mirin sauce about 1 inch from the bottom of the rice; place 4 strips each baked tofu, bell pepper and cucumber over the sauce; then sprinkle with about 2 teaspoons chopped peanuts. Using the bamboo mat to help you, roll the maki closed, getting the mat out from inside the maki as it rolls up. Gently press the closed mat over the roll to seal the roll. (Go to eatingwell.com/sushi for illustrated instructions.) Trim any ragged edges and slice into 6 pieces with a wet sharp knife.

Step 5 
Repeat Step 4 with the remaining nori, rice, tofu and vegetables. Serve the rolls with any remaining sauce.

MAKE AHEAD TIP

Equipment: Bamboo sushi rolling mat (a.k.a. maki rolling mat)

RECIPE TIPS

Shopping tips: Mirin is a low-alcohol rice wine essential to Japanese cooking. Toasted nori seaweed sheets are thin, dried seaweed wrappers used for maki rolls. Be sure to choose nori that is labeled “toasted” when making maki—untoasted nori is too chewy. Look for both ingredients in the Asian section of the supermarket.

Test Kitchen Note: Perfectly cooked rice is not simple. In fact, it’s something that we struggle with occasionally in the Test Kitchen. To have the most success cooking whole-grain rice, we recommend using a pan with a tight-fitting lid, cooking on your coolest (or simmer) burner and making sure the rice is simmering at the “lowest bubble.” While testing the recipes that use less than 1 cup of dry rice, we found that the cooking time varied greatly depending on what stove we used.

INGREDIENTS

3/4 cup medium-grain brown rice

1 1/2 cups water

4 teaspoons extra-virgin olive oil, divided

6 medium shallots, chopped

2 medium carrots, shredded using the large holes of a box grater

1/2 cup toasted pecans, (see Tip)

3 ounces goat cheese

1 large egg white

1/2 teaspoon dried thyme

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

COOKING DIRECTIONS

Step 1 
Bring rice and water to a boil in a medium saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, 30 to 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.

Step 2 
Meanwhile, heat 2 teaspoons oil in a large skillet over medium heat. Add shallots; cook, stirring often, until soft, 2 to 3 minutes. Add carrots, reduce the heat to low and cook, stirring often, until softened and the shallots are lightly browned, about 4 minutes. Remove from the heat.

Step 3 
Preheat oven to 400°F.

Step 4 
Transfer the cooked vegetables and rice to a large food processor. Add pecans, goat cheese, egg white, thyme, salt and pepper. Pulse until well blended but still a little coarse. Scrape into a large bowl. With wet hands, form the mixture into six 3-inch patties (about 1/2 cup each).

Step 5 
Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the patties and cook until well browned, 3 to 4 minutes per side. Transfer to a baking sheet and bake until an instant-read thermometer inserted into the middle registers at least 160°F, 10 to 15 minutes.

MAKE AHEAD TIP

Cover and refrigerate for up to 3 days. Serve cold or reheat.

RECIPE TIPS

Test Kitchen Note: Perfectly cooked rice is not simple. In fact, it’s something that we struggle with occasionally in the Test Kitchen. To have the most success cooking whole-grain rice, we recommend using a pan with a tight-fitting lid, cooking on your coolest (or simmer) burner and making sure the rice is simmering at the “lowest bubble.” While testing the recipes that use less than 1 cup of dry rice, we found that the cooking time varied greatly depending on what stove we u

Tip: Spread pecans on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Broccoli Cannelli Bean & Cheddar Soup

INGREDIENTS

1 14-ounce c reduced-sodium chicken broth, or vegetable broth

1 cup water

1 pound broccoli crowns, trimmed and chopped (about 6 cups)

1 14-ounce c cannellini beans, rinsed (see Tip)

1/4 teaspoon salt

1/4 teaspoon ground white pepper

1 cup shredded extra-sharp Cheddar cheese

COOKING DIRECTIONS

Step 1 
Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 1 minute.

Step 2 
Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.

RECIPE TIPS

Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

INGREDIENTS

2/3 cup reduced-fat sour cream

2/3 cup crumbled blue cheese

1 tablespoon distilled white vinegar

1/4 teaspoon cayenne pepper

3 tablespoon nonfat buttermilk, (see Tip)

3 tablespoon hot sauce, such as Frank’s RedHot, divided

2 pounds chicken tenders, (see Ingredient Note)

6 tablespoon whole-wheat flour

6 tablespoon cornmeal

2 tablespoon canola oil, divided

2 cups carrot sticks

2 cups celery sticks

COOKING DIRECTIONS

Step 1 
To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.

Step 2 
To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.

Step 3 
Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.

Step 4 
Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.

Step 5 
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

MAKE AHEAD TIP

The chicken can marinate (Step 1) for up to 1 hour.

RECIPE TIPS

Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup any  milk.

INGREDIENTS

2-3 cloves garlic, minced

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground pepper, or to taste

2 tablespoon lemon juice

1 tablespoon sherry vinegar

3-4 anchovy fillets, rinsed and chopped

1/3 cup extra-virgin olive oil

12 cups chopped mixed bitter salad greens, such as chicory, such as chicory, radicchio and escarole

3 large hard-boiled eggs, (see Tip)

COOKING DIRECTIONS

Step 1 
Place garlic to taste in a large salad bowl and sprinkle with salt and pepper. Add lemon juice and vinegar; let stand for 5 minutes. Stir in anchovies to taste. Whisk in oil in a slow steady stream until well combined.

Step 2 
Add salad greens and toss. Shred 3 egg whites and 1 egg yolk through the large holes of a box grater (reserve the remaining yolks for another use or discard). Sprinkle the salad with the grated egg.

MAKE AHEAD TIP

Prepare the dressing (Step 1), cover and refrigerate for up to 1 day.

INGREDIENTS

1/2 cup prepared barbecue sauce

1 tablespoon tomato paste

1 tablespoon cider vinegar

1 chipotle chile in adobo sauce, (see Note), minced, or 1/4 teaspoon ground chipotle pepper

1 tablespoon canola oil, divided

1 pound portobello mushroom caps, (about 5 medium), gills removed, diced

1 medium onion, finely diced

4 8- to 10-inch whole-wheat tortillas

3/4 cup shredded Monterey Jack cheese

COOKING DIRECTIONS

Step 1 
Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.

Step 2 
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.

Step 3 
Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.

Step 4 
Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.

RECIPE TIPS

Ingredient note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer. Ground chipotle, made from dried smoked jalapeños, can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

INGREDIENTS

4 tomatoes, halved horizontally

1/4 cup freshly grated Parmesan cheese

1 teaspoon chopped fresh oregano

1/4 teaspoon salt

Freshly ground pepper, to taste

4 teaspoons extra-virgin olive oil

COOKING DIRECTIONS

Step 1 
Preheat oven to 450° F.

Step 2 
Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

RECIPE OVERVIEW

INGREDIENTS

1 1/2 pounds of 1 butternut or other winter squash

1 teaspoon canola oil

2 stalks celery, chopped

1 small onion, diced

1 carrot, chopped

1 teaspoon ground cumin

1/4-1 teaspoon ground chipotle chile, (see Note)

1/8 teaspoon ground cloves

6 cups vegetable broth

1 teaspoon sea salt

1/4 teaspoon freshly ground pepper

1/2 cup nonfat plain yogurt

2 tablespoon snipped fresh chives, or chopped parsley

COOKING DIRECTIONS

Step 1 
Preheat oven to 350°F.

Step 2 
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.

Step 3 
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.

Step 4 
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).