This month we asked Calibrate Food Expert Stephanie Middleberg, RD to share some warm, wintery, and nutritious recipes to enjoy this January.
BREAKFAST: GREEN SHAKSHUKA
Serves 4
Gluten-Free, Dairy-Free, Kosher, Halal
Yellow-Green*
This nutritious breakfast will set you up for success! Herbs like cilantro not only add flavor, but also provide health benefits like helping lower blood sugar, as well as LDL cholesterol levels. Eggs are an excellent and affordable source of protein, and their yolks are just one of a handful of foods that provide vitamin D. This hormone-like vitamin helps with calcium absorption for strong bones, as well supports immune, brain and nervous system health.
Ingredients:
- 2 tablespoons olive oil, plus more as needed
- 3 scallions, finely chopped
- 1 clove garlic, minced
- 4 cups spinach
- 2 teaspoons cumin
- 1 teaspoon coriander
- ½ cup fresh cilantro, roughly chopped
- 5 large eggs (preferably free-range)
- Kosher salt and pepper
- ½ avocado, thinly sliced
Directions:
1. Heat the oil In a large skillet over medium heat. Add the scallions and garlic and cook, stirring occasionally, for a minute or so. Add the spinach and cook, stirring occasionally, until the spinach is wilted, about 3 minutes.2. Add the cumin and coriander and cook for 1 minute. Stir in the cilantro.
3. Transfer half of the mixture to a food processor fitted with the blade attachment and process until smooth. (If the mixture needs some help getting smooth, add in a drizzle of olive oil to help it along.) Pour the mixture back into the skillet and stir until combined.
4. Smooth the mixture into an even layer and make 5 holes in the mixture. Crack an egg into each hole and cook until the whites are set and the yolks look done to your liking, 3 to 4 minutes. (If the eggs look like they need to be cooked more, cover the skillet for a minute more.)
5. Season the eggs with salt and pepper and fan the avocado over the dish. Serve directly from the skillet and enjoy!
LUNCH: CREAMY CANNELLINI BEANS AND GREENS SOUP
Serves 4
Gluten-Free, Dairy-free, Vegan, Kosher, Halal
Green*
Beans are a wonderfully satisfying addition to this winter soup. They provide a creamy, buttery texture while also adding plenty of protein, fiber and micronutrients like folate, phosphorus and magnesium. Kale adds to the soup's nutrient profile, brimming with antioxidants and vitamin K which is a fat soluble vitamin that works with Vitamin D to support bone health and your immune system.
Ingredients:
- 2 tablespoons olive oil
- 1 medium carrot, diced
- 1 stalk celery, diced
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 tablespoon lemon zest
- 1 tablespoon fresh rosemary, finely chopped
- 4 cups canned cannellini beans, rinsed
- 4 cups vegetable or chicken stock (in a pinch, you can also use water)
- 1 cup cherry tomatoes, halved
- 3 cups lacinato or curly kale, roughly chopped
- Kosher salt and pepper
- ½ teaspoon crushed red pepper flakes, optional
Directions:
1. Heat the oil In a medium pot over medium heat. Add the carrots, celery, onions, and garlic and cook, stirring occasionally, until the onions are translucent, about 5 minutes. Stir in the lemon zest and rosemary and cook for another minute.
2. Add the beans and stock and bring to a boil. Turn off the heat, transfer half of the soup to a vented high-speed blender, and carefully blend to your desired consistency (less blended for more texture, more for a smoother texture). Return the blended soup to the pot.
3. Return the heat to medium. Add the tomatoes and cook for about 4 minutes. Stir in the kale, season with salt and pepper, and cook until the kale starts to wilt, about 7 minutes. Stir in the red pepper flakes if desired. Serve hot.
DINNER: SPAGHETTI SQUASH BOLOGNESE
Serves 4
Gluten-Free, Dairy-free, Vegan, Kosher, Halal
Green if turkey is used; orange if beef is used*
Spaghetti squash is a satisfying, gluten-free alternative to classic wheat pasta. This winter squash provides a good amount of fiber, which can help digestion and overall gut health. It also contains the potent plant pigment beta-carotene, which gives the squash its yellow color. Beta-carotene may protect the cells from harmful free-radicals and also help reduce the risk of chronic diseases.
Ingredients:
- 1 medium spaghetti squash
- 3 tablespoons olive oil
- Kosher salt and pepper
- ½ medium yellow onion, diced
- 2 cloves garlic, minced
- 1 pound ground beef or turkey
- 1 24-ounce jar low-sugar marinara sauce (such as Rao’s)
- Chopped fresh flat-leaf parsley or basil, for serving
Directions:
1. Preheat the oven to 400°F and line a baking sheet with parchment paper. Cut the squash in half lengthwise and scoop out the seeds. Drizzle the insides of the squash with 2 tablespoons of the oil and season with salt and pepper.
2. Place the squash cut-side down on the baking sheet and roast until it’s very tender when pierced with a fork, about 40 minutes. (Cook for a couple minutes less if you prefer the squash more al dente.) Cool until able to handle.
3. Meanwhile, make the Bolognese sauce: Heat a medium skillet over medium heat and add the remaining tablespoon oil. Add the onions and garlic and cook until the onions are translucent, 2 to 3 minutes.
4. Add the meat, season with salt and pepper, and cook, breaking it up with a wooden spoon, until cooked through and no longer pink, 6 to 8 minutes. Transfer the mixture to a medium bowl and set aside.
5. Add the tomato sauce to the skillet and cook until heated through, about 5 minutes. Turn the heat to low and return the meat mixture to the skillet, stirring until the sauce is evenly distributed and heated through, about 1 minute.
7. Use a fork to scrape out the strands from the squash. Place the squash in a large bowl and spoon over the sauce. Sprinkle with parsley or basil and serve.
*for Calibrate program members
