B00AFU6252 EBOK (7 page)

Roast 1 pound with chopped candied walnuts, 2 cloves garlic, and a couple pieces of diced thick-cut bacon. Oh, god . . . 

A no-fail soup staple.

Oven fries! Peel, slice, toss in olive oil and sea salt, and roast at 400°F for 35 minutes.

Excellent in a tray of roasted mixed veggies—see
how to perfect it
.

If you’re looking at that long list of veggies and wondering how on earth you’d ever find time to cook them all—let alone persuade your family to eat them—I have one word for you: roasting.

I honestly don’t know why anyone would even boil a vegetable again once they discover how great any produce becomes when you cut it up, sprinkle it with olive oil and salt, and stick it in the oven. Suddenly, Brussels sprouts taste better than potato chips!

WHAT TO DO:

1. Preheat your oven to 400°F.
   
2. Spread cut-up vegetables in a thin layer on a rimmed baking sheet; toss with olive oil, sea salt, and any other herbs or spices of your choice. (I love garlic and lemon; fresh rosemary, thyme, or crushed red pepper are also fantastic.)
   
3. Roast until everything is nice and crispy (probably 20 to 40 minutes, depending on the quantity and type of vegetable), stirring the vegetables every 10 minutes so they don’t stick to the pan. Serve!
   

A
LOT OF PEOPLE
freak out about whole grains. They have weird names and weird textures—why can’t we just stick with bread, pasta, and rice, right? I know, but here’s the good news: You
can
eat those things—just switch to 100 percent whole grain breads and pastas, and brown or wild rice. Done! Even better, most whole grains are actually way easier to cook and more delicious than we give them credit for. Just grab a handful whenever you want to add some whole grain goodness to your stir-fries, soups, or salads. (
For a complete guide to cooking grains, see
this page
.
)

Bulgur is a fancy name for cracked whole wheat kernels. It has a crunchy, nutty taste and is essential in tabbouleh (a Middle Eastern salad made with parsley, tomatoes, cucumbers, garlic, and lemon). You don’t even need to cook it—just soak it in hot water for half an hour. Also great served hot for breakfast with almond milk and maple syrup or honey.

Barley is a good alternative for al dente pasta lovers—it’s got the same satisfying chew but so much more protein and fiber. Both hulled and pearled barley (which cooks faster in a pinch) are super satisfying in winter soups and stews—I also love barley in a grain salad with goat cheese, a little nitrate-free bacon or salami (Cash’s favorite!), diced spring onions, and, of course, olive oil with lemon.

We went through a serious oatmeal phase in our house because for ages, it was all Honor would eat for breakfast. Look for rolled or steel cut: Both are made from oat groats, the edible kernels milled from whole grain oats. They cook in 10 (rolled) to 45 (steel cut) minutes and can be cooked like oatmeal or fluffy like rice. Don’t bother with instant oats—they’re lower in fiber and taste like cardboard.

This is a wheatlike berry (but higher in fiber and much lower in gluten!) used in traditional Tuscan cooking, so it’s big with pasta lovers and good with almost any rustic tomato sauce or pesto. It has a tasty, almost grassy flavor and cooks in 30 minutes.

This might be the best gateway grain for a skeptic. In addition to packing plenty of the fiber and complex carbs that make whole grains so satisfying, quinoa is a complete source of protein. Plus it cooks in just 15 minutes and is great for risottos or pilafs.

I
’M COMBINING
plant and animal protein here because meat doesn’t have to be at the center of every meal—there are lots of delicious ways to get your protein fix! I do find that I feel better and have more energy when I include a good source of lean protein in every meal, especially breakfast. That sustains me so I’m not tempted to just snack idly on foods I don’t need.

I always choose cuts labeled “lean” and “extra-lean,” like sirloin steak, top round, and bottom round roast. This is so I know I’m minimizing saturated fat and cholesterol, which is a good idea for everyone—but is super important if you’re pregnant or breastfeeding. That’s because nasty cancer-causing chemicals called dioxins can pile up in animal fat and, once you eat them, make their way to your baby. You should also opt for grass-fed beef whenever possible—cows raised out in the pasture have much less saturated fat and higher levels of omega-3 fatty acids (a good fat!) than grain-fed cattle. Purchasing grass-fed, organic, and local beef also helps ensure you avoid added hormones—which many farmers add to promote rapid growth—as well as that nasty pink slime business (the mess of animal by-products, trimmings, ammonia, and other gunk used as filler in much commercial ground beef). Enough said.

One great thing about lamb (and goat, for that matter) is that the USDA doesn’t allow the use of growth hormones on these animals. Lamb also happens to be delicious—I love grilling it in kebabs with peppers, onions, and rosemary in the summer (which makes it very kid friendly, too). Look for lean cuts and grass-fed when possible.

ORGANIC CHICKEN

Conventionally farmed chickens are pumped full of antibiotics—to prevent diseases from spreading—and garbage like animal by-products, which helps them grow super fast, until they’re barely able to move (not that there’s anywhere to go in those tiny cages). For those reasons, “Certified Organic” or “Certified Humane Raised and Handled” is really the only way to go with chicken these days. The CHRH label is monitored by the nonprofit Humane Farm Animal Care to make sure conditions aren’t disgusting. That being said, once you start buying one of these better kinds of chicken—you’ll never go back. The flavor and freshness are worth it!