The 150 Healthiest 15-Minute Recipes on Earth by Jonny Bowden Read Free Book Online

Choose the lighter, sweet misos to accompany seafood and light veggies and the darker varieties, such as barley miso, for root veggies and grains. You will find miso paste in the refrigerated section of natural food stores and whole foods grocers. Look for it near the tofu and other Asian offerings. It is very salty, so start with less and add more to taste.
     
    From Chef Jeannette
    If you have 5 More Minutes : You can add 4 ounces (115 g) of buckwheat soba noodles to the boiling broth for a highly nourishing “chicken noodle” soup that beats the pants off grandma’s for fiber and mineral content!
     
Comforting Broccolini Farfalle with
Chicken Sausage
    From Dr. Jonny : Broccoli, broccoli, how many kinds of you are there? Let me count the ways! (Oh, sorry, I must have been channeling Elizabeth Barrett Browning!) Still, it’s easy to see why some folks are confused. There’s broccoli rabe, which actually comes from a different family and tends to be bitter; broccolini, also known as baby broccoli; and regular, garden-variety broccoli (the grown-up version of broccolini). Broccolini, used in this recipe, is sweet and tender and one of my personal favorite vegetables for grilling or stir-frying. The nutritional value is virtually the same as for its parental relative (full-grown broccoli), yet in my opinion it’s a lot tastier (also much more “kid-friendly”). Just like broccoli, it’s got fiber, calcium, potassium, vitamin C, and all the wonderful cancer-fighting phytochemicals that broccoli is known for. Side note: If you can get broccoli rabe just picked in spring and summertime, it tends to be much less bitter and will work well in this dish as well. The chicken Italian sausage is lower in fat and calories than regular sausage and still tastes terrific.
Ingredients
    8 ounces (225 g) whole-grain farfalle (we like Barilla Plus)
    1 tablespoon (15 ml) olive oil, plus more, if necessary
    3/4 cup (120 g) prepared diced onion (or 1/2 small onion or 2 shallots, chopped)
    1 teaspoon prepared minced garlic (or 1 clove minced), optional
    4 sweet Italian chicken sausages (3 ounces or 85 g each), sliced
    1 bunch broccolini, chopped into bite-size pieces
    1/4 cup (28 g) sun-dried tomato strips in oil, barely drained
    1/2 cup (50 g) crumbled feta or grated Parmesan cheese
    1/4 cup (10 g) slivered fresh basil, optional
    Cook the farfalle al dente according to the package directions. Drain quickly and return to the cooking pot.
    While the pasta is cooking, heat 1 tablespoon (15 ml) olive oil in a large sauté pan or Dutch oven over medium heat. Add the onion and sauté for 2 minutes. Add the garlic, sausage, and broccolini, cover, and cook for 5 to 7 minutes, stirring frequently, or until the sausage is lightly browned and the broccolini is tender-crisp. Add the sausage mixture and sun-dried tomatoes to the hot, drained pasta, drizzling with extra olive oil if too dry, and mix gently, reheating over medium heat for a minute or so, if necessary. Finish with the cheese and basil, if using.
    Yield : 4 servings
Per Serving : 484 Calories; 19g Fat (34.8% calories from fat); 32g Protein; 47g Carbohydrate; 7g Dietary Fiber; 86mg Cholesterol; 940mg Sodium
Fast, Flavorful Fiber: Rosemary
Apple-Poached Chicken and Barley
    From Dr. Jonny : Sounds weird to start talking about a recipe that features delicious ingredients such as apples, currants, and pecans by discussing barley, but barley is one of those underappreciated foods that doesn’t get the attention it deserves. It’s a type of whole grain that originated in Southeast Asia and Ethiopia and has been cultivated for more than 10,000 years. It’s high in dietary fiber, but specifically in a beneficial type of soluble fiber called beta-glucan. Two studies have shown that beta-glucan can help control the appetite by increasing the feeling of fullness, and beta-glucan has also been shown to help lower cholesterol (about 12 percent reduction in one 2000 study). This dish is rich, chewy,