Breakfast: Bagel Gone Bananas
- 2 tablespoons natural nut butter, such as almond, cashew or peanut
- 1 teaspoon honey
- Pinch of salt
- 1 whole-wheat bagel, split and toasted
- 1 small banana, sliced
- Stir together nut butter, honey and salt in a small bowl. Divide the mixture between bagel halves and top with banana slices.
Snack: Grilled Zucchini Roll-Ups
- 3 small zucchini (about 1/2 pound each), cut lengthwise into 1/4-inch-thick slices
- 1 tablespoon olive oil
- 1/8 teaspoon salt, plus more to taste
- 1/16 teaspoon of freshly ground black pepper, plus more to taste
- 1 1/2 ounces fresh goat cheese
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon fresh lemon juice
- 2 ounces bagged baby spinach (2 cups lightly packed)
- 1/3 cup basil leaves
1. Preheat grill or grill pan to medium.
2. Discard the outermost slices of zucchini; brush the rest with oil on both sides. Sprinkle the zucchini slices with salt and pepper. Grill until tender, about 4 minutes per side. You can prepare the zucchini a day ahead and store it in an airtight container in the refrigerator.
3. In a small bowl, combine the goat cheese, parsley, and lemon juice, mashing together with a fork.
4. Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and a small (or half of a large) basil leaf. Roll up and place seam side down on a platter. Repeat with remaining zucchini slices. You can make these up to a day in advance; store in an airtight container in the refrigerator.
Lunch: Mediterranean Veggie Burgers
4 oz. rigatoni
½ cup red quinoa
7 oz. low-sodium vegetable broth
1 ½ tsp. olive oil
¾ cup chopped onion
9 cloves garlic, finely chopped
1 ½ cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry
½ cup steamed broccoli
¼ cup plus 2 Tbs. finely shredded green cabbage
3 Tbs. finely chopped red bell pepper
2 Tbs. Tomato Sauce
6 kalamata olives, sliced
2 oil-packed sun-dried tomatoes, drained and finely chopped
2 Tbs. canola oil for oiling patties and grill topper
1. Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.2. Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.3. Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.4. Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.5. Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.
Dinner: Butternut Squash Lasagna with Kale Pesto
- 1 tbsp + ½ tsp extra-virgin olive oil, divided
- 1/2 red onion, finely chopped
- 2 1/3 cups peeled, seeded and finely chopped butternut squash (¼-inch pieces)
- 1/2 tsp sea salt, divided
- 1/8 tsp ground nutmeg
- 1/2 cup fresh orange juice
- 3 tbsp organic unsalted butter
- 3 tbsp white whole-wheat flour
- 1½ cups low-sodium chicken broth
- 6 whole-grain lasagna noodles
- 5 cups chopped kale, thick stems removed (about ½ bunch)
- 2 cloves garlic
- 1/4 cup blanched unsalted almonds or walnuts
- 1/2 tsp ground black pepper, divided
- 1/4 cup grated Parmesan cheese, divided
- 1 cup whole-milk ricotta cheese
- 1 large egg
- Preheat oven to 350˚F. Mist a rimmed baking sheet and an 8 x 8-inch baking dish with cooking spray. Set aside.
- Heat a large nonstick skillet on medium and brush with ½ tsp oil. Add onion and cook, stirring often, until slightly softened, 2 minutes. Add squash, ¼ tsp salt and nutmeg and cook, stirring often, for 5 minutes. Add orange juice and bring to a boil. Reduce heat to medium-low, cover and simmer until squash is tender but still holds its shape, about 6 minutes. Set aside.
- Meanwhile in a medium saucepan on medium, melt butter. Add flour and cook, stirring, for 1 minute. Whisk in broth and bring to a simmer. Reduce heat to low until sauce thickens slightly, 3 to 4 minutes. Set aside.
- Meanwhile, bring a large pot of water to a boil. Add noodles and cook until tender, about 10 minutes. Using tongs, transfer noodles to prepared sheet, separating gently. Cut each noodle in half crosswise to yield 12 pieces. Set aside.
- In same pot of boiling water, cook kale until wilted, about 30 seconds. Drain. In a food processor, pulse garlic until finely chopped. Add almonds, pepper, kale and remaining 1 tbsp oil and ¼ tsp salt; process until a paste forms. Stir in 1 tbsp Parmesan. Set pesto aside.
- In a small bowl, combine ricotta, egg and 2 tbsp Parmesan.
- Spread 3 tbsp sauce on bottom of baking dish and cover bottom with 4 noodle pieces. Spread with half of ricotta, one-third of pesto then half of squash mixture. Top with 4 noodle pieces then with half of remaining sauce. Repeat with remaining half of ricotta, half of remaining pesto and 4 noodle pieces, and spread remaining sauce on top. Add remaining squash and dollop with remaining pesto. Sprinkle with remaining 1 tbsp Parmesan. Cover loosely with foil and bake until cheese is melted and filling is bubbly, about 30 minutes.