The 150 Healthiest 15-Minute Recipes on Earth Read Online Free
Author: Jonny Bowden
book–choose unsulphured, unsweetened, or juice-sweetened varieties, when possible.
• Canned and jarred foods . When selecting canned and jarred foods, always choose high quality options with no additives or preservatives, such as sodium or any unfamiliar ingredients you can’t pronounce.
• Condiments, oils, sweeteners, seasonings, and baking items . Some of the lesser known ingredients used in this book include high-heat oils such as unrefined virgin coconut oil, macadamia nut oil,peanut oil, rice bran oil (neutral flavor), and ghee (clarified butter); sweeteners such as xylitol or erythritol, Sucanat, and stevia extract; seasonings such as unrefined high-quality sea salt (SI or Himalayan pink), Bragg Liquid Aminos, low-sodium tamari, umeboshi plum vinegar, miso paste, and mirin; and baking items such as whole wheat pastry flour, stone-ground corn meal, oat bran, wheat germ, and kudzu.
• Meat and seafood . Whenever possible, choose fresh organic, cage-free chicken breast, tenders and boneless skinless thighs; organic, nitrate-free chicken sausage; very lean grass-fed beef; and fresh or frozen, wild-caught cold-water fish.
• Vegan meat substitutes . We use refrigerated or frozen “chicken” breast and strips, “beef” crumbles, and “sausage” patties in these recipes.
ORGANIZE YOUR KITCHEN
To save an enormous amount of time, lay out your kitchen in an orderly fashion. Even if you have limited space, you can still save time if you store your ingredients and equipment efficiently.
Start by grouping related pantry items together in categories that make sense to you, such as baking ingredients together, herbs and spices in a single area, and so on. This is also important in the fridge as you don’t want to waste time hunting around for the mustard every time you need it. To help, consider using external wall racks so you can readily see important and often-used items. In addition, keep your most-used kitchen tools (food processor, blender, immersion blender, mixer, knife block) on the counter and plugged in. Keep smaller hand tools either on wall-mounted hooks or shelves or in easy-to-reach containers.
Let the French expression
mise en place
, which means “everything in its place,” guide you in laying out all the ingredients and tools you will need to make a dish before you begin. Because my kitchen is so well organized and many staples are visible, this step takes me only minutes. It is a crucial step for speed, however, and also has the double benefit of letting you know if you’re missing an ingredient before the dish is half cooked!
TIME TO COOK
When you’re running in from work, the kids are screaming, and the dog needs to go out, this is not the time to contemplate creating a luxurious five-course meal. Instead, think simple: one or two dishes that will cover all the macronutrients (carbohydrates, protein, and fats), provide many micronutrients (vitamins, minerals, phytonutrients, etc.), and feel satisfying to you and your family. One-pot meals, featured in this book, are perfect, both for easy prep and easy cleanup.
For entrées that don’t stand alone, keep a ready stock of dishes that will provide a quick and tasty complementary side, such as mixed frozen veggies, salad fixings, fresh fruits, and quick-cooking grains. You can mix and match fruits, veggies, and grains with different seasonings to keep things interesting. Try a little dried fruit and baby greens stirred into parboiled brown rice in the last minute of cooking time. Or pour a little salad dressing or cooked marinade over simple steamed veggies for a flavor twist. A sprinkling of toasted nuts adds flavor variety, crunch, and healthy nutrients to salads, veggies, or grains.
Although many people use the microwave oven to help them get dinner on the table in minutes, Dr. Jonny and I both use it as little as possible. Microwaved food tastes flat to me, and doesn’t have the same freshness of cooking with external heat. I prefer
• Canned and jarred foods . When selecting canned and jarred foods, always choose high quality options with no additives or preservatives, such as sodium or any unfamiliar ingredients you can’t pronounce.
• Condiments, oils, sweeteners, seasonings, and baking items . Some of the lesser known ingredients used in this book include high-heat oils such as unrefined virgin coconut oil, macadamia nut oil,peanut oil, rice bran oil (neutral flavor), and ghee (clarified butter); sweeteners such as xylitol or erythritol, Sucanat, and stevia extract; seasonings such as unrefined high-quality sea salt (SI or Himalayan pink), Bragg Liquid Aminos, low-sodium tamari, umeboshi plum vinegar, miso paste, and mirin; and baking items such as whole wheat pastry flour, stone-ground corn meal, oat bran, wheat germ, and kudzu.
• Meat and seafood . Whenever possible, choose fresh organic, cage-free chicken breast, tenders and boneless skinless thighs; organic, nitrate-free chicken sausage; very lean grass-fed beef; and fresh or frozen, wild-caught cold-water fish.
• Vegan meat substitutes . We use refrigerated or frozen “chicken” breast and strips, “beef” crumbles, and “sausage” patties in these recipes.
ORGANIZE YOUR KITCHEN
To save an enormous amount of time, lay out your kitchen in an orderly fashion. Even if you have limited space, you can still save time if you store your ingredients and equipment efficiently.
Start by grouping related pantry items together in categories that make sense to you, such as baking ingredients together, herbs and spices in a single area, and so on. This is also important in the fridge as you don’t want to waste time hunting around for the mustard every time you need it. To help, consider using external wall racks so you can readily see important and often-used items. In addition, keep your most-used kitchen tools (food processor, blender, immersion blender, mixer, knife block) on the counter and plugged in. Keep smaller hand tools either on wall-mounted hooks or shelves or in easy-to-reach containers.
Let the French expression
mise en place
, which means “everything in its place,” guide you in laying out all the ingredients and tools you will need to make a dish before you begin. Because my kitchen is so well organized and many staples are visible, this step takes me only minutes. It is a crucial step for speed, however, and also has the double benefit of letting you know if you’re missing an ingredient before the dish is half cooked!
TIME TO COOK
When you’re running in from work, the kids are screaming, and the dog needs to go out, this is not the time to contemplate creating a luxurious five-course meal. Instead, think simple: one or two dishes that will cover all the macronutrients (carbohydrates, protein, and fats), provide many micronutrients (vitamins, minerals, phytonutrients, etc.), and feel satisfying to you and your family. One-pot meals, featured in this book, are perfect, both for easy prep and easy cleanup.
For entrées that don’t stand alone, keep a ready stock of dishes that will provide a quick and tasty complementary side, such as mixed frozen veggies, salad fixings, fresh fruits, and quick-cooking grains. You can mix and match fruits, veggies, and grains with different seasonings to keep things interesting. Try a little dried fruit and baby greens stirred into parboiled brown rice in the last minute of cooking time. Or pour a little salad dressing or cooked marinade over simple steamed veggies for a flavor twist. A sprinkling of toasted nuts adds flavor variety, crunch, and healthy nutrients to salads, veggies, or grains.
Although many people use the microwave oven to help them get dinner on the table in minutes, Dr. Jonny and I both use it as little as possible. Microwaved food tastes flat to me, and doesn’t have the same freshness of cooking with external heat. I prefer
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