Miso Soup With Kale and Egg
Miso Soup With Kale and Egg
White miso whisked into hot water with ginger, shiitake mushrooms, frozen kale, cubes of firm tofu, and an egg poached firm in each bowl; a ten-minute lunch soup that carries about a pint Read more
Beef and Mushroom Patties With Broccoli
Beef and Mushroom Patties With Broccoli
Lean ground beef mixed with finely chopped mushrooms, oats, and egg into soft, moist patties, pan-cooked and served with steamed broccoli; a dinner that puts a full day's vitamin B12 and Read more
Salmon and Barley Soup
Salmon and Barley Soup
Pearled barley simmered with carrots, celery, and leek in low-sodium broth, chunks of salmon and frozen spinach added at the end so the fish stays tender, finished with dill and lemon; a Read more
Chickpea and Yogurt Dip With Raw Vegetables
Chickpea and Yogurt Dip With Raw Vegetables
A thick hummus made with Greek yogurt and tahini in place of most of the oil, served with carrot and pepper sticks and celery; an afternoon snack that carries about 12 grams of protein and Read more
Turkey and Mushroom Shepherd’s Pie
Turkey and Mushroom Shepherd’s Pie
Ground turkey and mushrooms in a thick gravy under a cottage-cheese mashed potato top, baked in six single ramekins; a soft, familiar dinner with about 30 grams of protein in a small Read more
A Pot of White Beans for the Week
A Pot of White Beans for the Week
A pound of dried white beans simmered with onion, garlic, bay, and olive oil until creamy, portioned for the week; a half cup carries about 6 grams of gentle fiber and 9 grams of protein, Read more
Banana Chia Pudding With Protein Powder
Banana Chia Pudding With Protein Powder
A soft, spoonable chia pudding made with milk, mashed banana, and vanilla protein powder, set overnight; about 19 grams of protein in a jar with no Read more