Tunisian Grilled Peppers and Tomatoes with Couscous

This makes a heavenly summer meal. Reconstitute some couscous and top with this spicy, juicy mix of grilled pepper and tomato salad. You can serve the couscous warm or at room temperature. The pepper salad is typical of Tunisian grilled salads (mechwya), of which there are many versions (eggplant can be included in the mix). In Tunisia, a spice mix called tabil would be used to season the peppers. I keep the mix on hand, without the dried garlic, but here I’ve given you a mix of spices to use. You can substitute tabil if you have some; the mix will be a little hotter because there is cayenne in the tabil.

Time: About 45 minutes

3 large bell peppers, preferably a mix of red, yellow and green or yellow, orange and red (about 1 1/2 pounds)

2 green Anaheim peppers

1 pound ripe but firm tomatoes

1 or 2 garlic cloves, to taste

Salt to taste

1/4 teaspoon ground caraway

1/2 teaspoon ground coriander

Pinch of cayenne (more to taste)

1 to 2 tablespoons lemon juice, to taste
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2 to 4 tablespoons extra-virgin olive oil, to taste

1/4 cup chopped fresh parsley

1 to 1 1/2 cups couscous, reconstituted (3 to 4 1/2 cups reconstituted couscous)

Imported black olives for garnish

1. Grill peppers over a hot grill or a gas flame, or under a broiler, until charred. Place in a bowl and cover with a plate or with plastic. Allow to cool.

2. Grill tomatoes over a hot grill or under a broiler for about 3 minutes, until skins split and char. If tomatoes are large, turn over and grill on the other side. Small tomatoes needn’t be turned. You do not want to cook them until they’re overly soft. Remove from heat, place in a bowl and allow to cool until you can handle them.

3. When peppers are cool enough, stem and peel. Holding them over the bowl to catch juices, seed and cut in 2-inch long strips. Transfer to another bowl and strain in juices. Peel, core and slice tomatoes. Cut slices into strips and transfer, with juices, to bowl with peppers.

4. In a mortar and pestle, purée garlic with a generous pinch of salt. Add caraway, coriander and cayenne if using. Work in the lemon juice and olive oil and toss with vegetables. Add half the parsley and toss together. Taste and adjust seasoning.

5. Warm couscous if desired and divide among plates or wide bowls. Spoon on pepper and tomato salad with juices in bowl. Sprinkle more parsley on top and serve.

Yield: Serves 6

Advance preparation: The salad gets better with time, so make it up to a day ahead if you want to. It will keep for 3 days in the refrigerator, as will reconstituted couscous.

Nutritional information per serving: 243 calories; 5 grams fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 43 grams carbohydrates; 5 grams dietary fiber; 13 milligrams sodium (does not include salt to taste); 7 grams protein

Grilled Greek Salad

Grilling intensifies the flavor of the veggies in this spin on a classic.

3 zucchini, sliced
1 red onion, sliced
1 tsp olive oil
2 tomatoes, sliced
2 cucumbers, sliced
1/4 cup pitted kalamata olives
1/2 cup feta

DRESSING

3 Tbsp olive oil
4 Tbsp red wine vinegar
1 tsp dried thyme
2 tsp dried oregano

1. Whisk together all dressing ingredients.

2. Light a gas or charcoal grill. Toss zucchini and onion with olive oil to coat, and season to taste with sea salt and pepper. Place in a vegetable basket and grill for 3 to 5 minutes, rotating for even cooking.

3. Toss grilled vegetables with tomato, cucumber, olives, and feta. Drizzle with dressing.

MAKES 4 SERVINGS

Per serving: 270 cal 20 g fat (5 g sat), 16 g carbs, 550 mg sodium, 4 g fiber 7 g protein

TOP IT OFF

To liven up your salad and make it more of a meal, try any of these tasty, nutritious add-ons.

HEMP HEARTS

Shelled hemp seeds are one of the densest sources of plant protein and an excellent source of iron, magnesium, and both omega-3 and omega-6 fatty acids.

FENNEL

Thinly sliced fennel bulb provides a refreshing crunch and can also aid digestion.

SAUERKRAUT (OR KIMCHI)

Fermented foods filled with probiotic goodness, sauerkraut and kimchi are low in calories and lend tanginess and spice.

QUINOA

Bulk up your salad with this high-protein favorite--it cooks in just 15 minutes on the stove.

BLUEBERRIES

Packed with antioxidants, blueberries are bursting with flavor and have only 40 calories in a half cup.

Asian Edamame Salad

White miso, a traditional Japanese seasoning made from fermented soybeans, adds protein and earthy flavor to this Asian-style dressing.

1 head purple cabbage, shredded
1 cup steamed, shelled edamame
4 carrots, cut into matchsticks
1 red bell pepper, cut into matchsticks
1/4 cup cilantro

GINGER-MISO DRESSING

1 piece ginger (2 inches), minced
1 clove garlic, minced
2 Tbsp white miso
2 Tbsp sesame oil
1/3 cup rice vinegar
1 Tbsp agave

1. Whisk together all dressing ingredients.

2. Combine all salad ingredients and toss with dressing to coat.

MAKES 4 SERVINGS

Per serving: 220 cal, 9 g fat (1 g sat), 29 g carbs: 410 mg sodium, 9 g fiber, 8 g protein

Shaved Beet Salad

Thinly sliced root veggies conjure up a light, summery feel. And studies show that beet juice may help improve athletic endurance and lower blood pressure.

4 beets (2 golden, 2 red), sliced with a mandolin
4 radishes, sliced with a mandolin
4 carrots, sliced with a mandolin
2 Tbsp hazelnuts
1/4 cup parsley
4 oz goat cheese

MAPLE SYRUP VINAIGRETTE

3 Tbsp maple syrup
3 Tbsp apple cider vinegar
3 Tbsp extra-virgin olive oil

1. Whisk together dressing ingredients and season with salt and pepper to taste.

2. Combine sliced vegetables in a bowl. Top with hazelnuts, parsley, and goat cheese, and season with salt and pepper to taste. Drizzle with dressing.

MAKES 4 SERVINGS

Per serving: 330 cal, 21 g fat (8 g sat), 27 g carbs, 260 mg sodium, 5 g fiber, 9 g protein

Plum Caprese Salad

Plums are a slightly sweeter stand-in for tomatoes, and research shows they have compounds that may help fight metabolic syndrome, a condition related to obesity, and chronic inflammation in the body.

2 cups balsamic vinegar
4 Tbsp honey
8 plums, pitted and sliced into 8 pieces each
1/2 cup fresh basil
8 oz fresh mozzarella, thinly sliced

1. Combine balsamic vinegar and honey in a saucepan and bring to a low boil. Reduce heat and simmer for 30 minutes, until the vinegar thickens into a syrup.

2. Layer plum slices, basil, and mozzarella in a circle on a plate. Drizzle with vinegar-honey glaze and serve.

MAKES 4 SERVINGS

Per serving: 340 cal, 9 g fat (6 g sat), 46 g carbs, 390 mg sodium, 2 g fiber, 16 g protein

3 Packable Lunches That Will Change Your ENTIRE Day

Midday meals can be so snooze-worthy, so we created three exciting options that are delicious, nutritious, and a snap to pack. Theyr'e the best thing to happen to desk dwellers since sticky notes.

Good-bye, lunch "hour"—in a recent survey, employees said their midday break lasts only about 30 minutes or less, and 29 percent admitted to working through it. But dining al desko doesn't mean you should skimp on yummy food. Pack one of these creative, healthy, and satisfying meals—courtesy of Food52.com's "Not Sad Desk Lunch" column—and you'll be pumped up for the rest of the day.

Collard Green Wraps

Think of collards as carb-free tortillas. Remove their stiff backbones and they become pliable, while still holding up to travel (no tearing or sogginess) better than flimsier greens. Add flavor by filling them with crumbly cheeses mixed with crisp vegetables and bright herbs.

With a paring knife, shave the thick spine from 2 collard leaves, being careful not to cut into the leaves. Flip them over and spread 2 tablespoons hummus on each wrap. Top each with 1 sliced hard-boiled egg, 1 tablespoon grated carrots, 1 sliced radish, and 1 1/2 tablespoons chopped roasted red peppers. Sprinkle each with 1/2 tablespoon chopped parsley and 1/2 tablespoon crumbled feta, then fold them like burritos.

MAKES 1 SERVING

Per serving: 320 cal, 19 g fat (6 g sat), 19 g carbs, 520 mg sodium, 8 g fiber, 21 g protein

Rice Noodle Bowl

If you'd rather eat takeout than brave the mystery splatters inside the shared office microwave, this hearty, best-served-cold bowl is your answer. Toss with dressing the night before, and the flavors should achieve perfection just in time for your afternoon meal.

Top 1 cup cooked rice noodles with 3 ounces cooked chicken, plus 1 cup shredded Napa cabbage sauteed in 1 teaspoon olive oil over medium heat. Finish everything with 2 teaspoons low-sodium soy sauce, a pinch each of chili flakes and toasted sesame seeds, a squeeze of lime, and a tablespoon of chopped scallions.

MAKES 1 SERVING

Per serving: 420 cal, 8 g fat (1.5 g sat), 54 g carbs, 510 mg sodium, 1 g fiber, 30 g protein

Salad in a Jar

Why bother with a plate when you can make, carry, and eat your lunch from a single vessel? The dressing-on-the-bottom approach keeps your veggies crunchy and lettuce crisp until the moment you're ready to enjoy. Then a few flips of the jar will coat everything nicely—genius.

In the bottom of a large jar, combine 1 tablespoon olive oil, 1 teaspoon each of red wine vinegar and Dijon mustard, and 1/2 teaspoon honey. Seal the jar and shake vigorously until the oil and vinegar combine. Layer in 1/3 cup cooked cranberry beans, 1/3 cup sliced radishes, 1/2 cup cooked freekah (or another chewy whole grain), a pinch of minced tarragon, and 2 tablespoons chopped black olives. Top with 2 tablespoons soft goat cheese. Fill the rest of the jar with 1/2 cup lightly packed arugula.

MAKES 1 SERVING

Per serving: 350 calories, 22 g fat (6 g sat), 26 g carbs, 370 mg sodium, 8 g fiber, 13 g protein

The One Veggie With Actual Detoxing Power

Salad and green smoothie junkies, are you listening?

 

Ever since the detox diet trend hit big, nutritionists have generally given the thumbs-down to the idea that certain foods can rid your body of harmful chemicals (ah, that’s what your liver is for). But a new study demonstrates that one green veggie really might have legitimate detoxing cred: broccoli sprouts. Researchers from Johns Hopkins University found that these little green buds helped excrete air pollutants at an accelerated rate.

Researchers writing in Cancer Prevention Research focused on about 300 study subjects living in a Chinese city with a high air pollution rate. One group was given a daily drink made with freeze-dried broccoli sprout powder, while the other group consumed a daily placebo beverage sans sprouts. After 12 weeks, the researchers tested the urine and blood of the study subjects. Their findings: the pollutant excretion level among the sprout drinkers was substantially higher than that of the placebo group. The detox rate of one cancer-causing pollutant, benzene, shot up 61 percent, while the rate for another carcinogen, acrolein, increased 23 percent.

What’s so special about broccoli sprouts? In the study, researchers wrote that a compound found in these veggies and other cruciferous greens, called glucoraphanin, has previously been shown to have anti-cancer properties in animal studies—suggesting that this compound might have something to do with the study results. Though much more research needs to be done before broccoli sprouts or similar veggies are proven to remove pollutants from the body, it can’t hurt to pick some of these up in the produce aisle and add them to a salad or blend them into your next green smoothie.

Broad bean and courgette salad

Michelin-starred chef Angela Hartnett gives us this seasonal recipe that takes less than 10 minutes to prepare. Easy and delicious!

Serves  4

Ingredients

75 g pancetta, cut into pieces (optional) about 1 x 2 cm
200 g podded broad beans (about 1 kg unpodded)
8 baby or 4 medium courgettes
4 tbsp olive oil
1 quantity classic vinaigrette (see below)
salt and freshly ground black pepper
10 walnut halves, roughly chopped, to serve

Method

1/ If using the pancetta, heat a frying pan over a medium heat and add the pancetta. Cook, stirring frequently, until the pieces are golden brown then transfer the pancetta and fat to a bowl and set aside.

2/ Bring a pan of water to the boil, add the broad beans and boil for 2–3 minutes. Drain and plunge into iced water; leave to cool a little before removing the skins.

3/ If using medium courgettes, cut them into four lengthways and slice into pieces about 5 mm thick. Cut baby courgettes into 4–5 pieces on the diagonal.

4/ Heat the olive oil in the frying pan over a medium heat and add the courgettes. Cook, stirring, for 2–3 minutes, or until they are a light golden colour. Add a little seasoning (remember, the pancetta is already quite salty), then add the broad beans.

5/ Cook for about 30 seconds to warm through, then add the pancetta along with its cooking fat. Mix everything together well and check the seasoning one last time.

6/ Remove from the heat and stir in the vinaigrette while still warm. Serve on individual plates, with the walnuts scattered over.

Classic Vinaigrette

Makes 120ml
20ml White Wine vinegar
Salt
100ml Olive Oil
½ tsp Dijon Mustard

Put the vinegar in a bowl, season well and mix until the salt is completely dissolved. Add the olive oil and mustard, then whisk everything together.

8 Foods That Give You an Afternoon Energy Boost That AREN'T a Cup of Coffee

You know the feeling. Your shoulders sag forward, your eyelids are heavier than paperweights, you've read and reread the same sentence seven times in a row…it's the dreaded 3 p.m. slump, and your options for a quick pick-me-up feel few and far between. Impromptu headstand? You're frightening your officemates. Car nap? Try not to get fired. Instead, you slug another cup of caffeine, only to find yourself tossing and turning at midnight, the cycle beginning again the following day. 

Put down the coffee pot. There are other great options for an instant energy upgrade, says Keri Gans, Registered Dietitian/Nutritionist and author of The Small Change Diet—they just take a bit of know-how and planning ahead.

The key to beating the dreaded afternoon slump, Gans says, is being prepared with healthy snacks on-hand, specifically, foods with carbs for quick energy, and that are high in fiber, protein, and/or healthy fats to provide longer-lasting energy, without the jolt of caffeine.

"A lot of times, when we're crashing in the middle of the day, we're simply hungry," says Gans. "What you need is carbs, that's the bottom line. Then, protein and fat keep you satiated longer, so it's a win-win."

Clear out some space in your desk drawer or office fridge for these 8 snacks that pack a true energy punch:

A fresh piece of fruit + a serving of almonds. "It's perfect: healthy, with quick energy, and so portable," says Gans. And, you'll be pleased to hear that Gans chuckles at the notion that we should steer clear of certain kinds of fruit. "The carbs and sugar in fruit is natural," she says. Oranges, bananas, grapes—they're all delicious and fair game. 

Roasted edamame. Peeking in her own cabinets, Gans spots this favorite energy-boosting food—"it's very high in fiber and very high in protein." To make this nutty, chewy snack, simply thaw frozen shelled edamame beans, toss with olive oil, sea salt and black pepper, and roast on a baking sheet at 375°F for 30 to 40 minutes, stirring every 10 minutes until the beans begin to dark and crisp up. Gans recommends a ¼ cup serving.

Baked black bean or lentil chips + The Laughing Cow spreadable cheese wedges. "It sounds weird, but cheese and chips is a great combo for energy," says Gans. "Just smear it on!" The baked chips are packed with protein and fiber, and The Laughing Cow Light spreadable wedges boast 7 flavors and 35 calories each. Try the Light Queso Fresco & Chipotle flavor. "Spicy can wake you up!" says Gans. For more foods packed with fiber.

Low-fat chocolate milk. "You could be dragging because you're dehydrated," says Gans. "Sometimes, something cold and refreshing is all you need." Gans buys Organic Valley's individual drinks; "I love them as a pick-me-up."

Greek yogurt + fresh berries. Go for the low-fat, not non-fat, version of this go-to snack, Gans offers. "You want that little bit of fat for energy with staying power."

Grapefruit wedges + cottage cheese. Again, opt for the healthy fats from low-fat (2% milkfat) cottage cheese (Gans likes the 90-calorie Breakstone version). Pair a hearty scoop with grapefruit wedges for an instant pick-me-up, courtesy of the protein in the cottage cheese, grapefruit's natural carbs, and the aroma of citrus that instantly awakens your senses.

KIND bars. "They're low in sugar, high in fiber, and easy to take along with you," says Gans. "I love the Dark Chocolate Sea Salt, and a new one, the Dark Chocolate Mocha Almond." You had us at dark chocolate!

Yasso Frozen Greek Yogurt Bars. You can't go wrong with a sweet treat that also fights the urge to doze off under your desk. Gans digs the Mint Chocolate Chip Yasso bars—the minty taste wakes up your senses, and you'll get an energy boost from 13g of sugar (a lot of it coming naturally from the lactose, she says), and staying power from 6g of protein, but all with only 100 calories. Prefer Peanut Butter Cup or 80-calorie Mango? Lucky for you, there are currently 11 flavor choices.