Sunday Strategist: A Week of Healthy Dinners - January 22-26
Monday: Steak with Mixed Olive Tapenade, Butternut Squash, and Green Beans
This bountiful plate comes together in a snap thanks to savvy finds from the supermarket like frozen precooked butternut squash, olives from the olive bar, and spiralized beets (available in the produce section). If you can’t find the beets, you can add 1/3 cup precooked, sliced beets to the cooked and drained green beans. Cutting the steak in half will also speed up cooking; be sure to let it rest a few minutes before slicing.
Tuesday: Almond-Coconut Chicken Satay
We switch up the peanut butter in a classic satay sauce for almond butter and add Thai red curry paste, a powerhouse condiment made up of nearly 14 ingredients including fresh ginger, lemongrass, and chiles. Don’t worry about the extra coconut milk in the can; you’ll use it up in the following recipe. Soaking the skewers for 10 to 20 minutes will keep them from burning on the grill pan. You can also use metal skewers.
Wednesday: Zesty Kale and Sweet Potato Bowl
This loaded veggie bowl gets a touch of smoke from the chili-spiced sweet potatoes and roasted bell pepper and plenty of zing from fresh lime. Chili powder and lime also give toasted almonds an addictive crust; make extra and enjoy as a snack. Cotija cheese has a dry, crumbly texture—it won’t melt or disappear into the bowl. Use it to top tacos, stir into whole-grain salads, or top roasted broccoli.
Thursday: Thai Chicken and Vegetable Curry
Sweet potato, red bell pepper, and baby kale make this quick curry hearty and colorful. These vegetables make the meat almost secondary; just 12 ounces will go far here. If you can’t find baby kale, you can use spinach or lacinato kale cut into 1-inch pieces. Use the rest of the can of coconut milk from the satay to enrich the sauce in the curry. To cook the quinoa, simmer 1 cup uncooked quinoa in 2 cups water for 14 minutes or until the liquid is absorbed.
Friday: Tuna, Avocado, and Pickled Onion Sandwich
This sandwich is all about healthy fats, with omega-3 fatty acids in the tuna and monounsaturated fat in the avocado. The first boosts brain function; the second is great for heart health. Tuna and avocado also happen to taste delicious together, along with pickled onion, roasted almonds, and briny, pea-green Castelvetrano olives. You’ll want a sturdy loaf of sourdough to support the filling; be sure to buy from the bakery section of the supermarket.
Dessert Bonus: Red Wine–Poached Pears with Cardamom and Vanilla Mascarpone
Perfumy cardamom heightens the sweetness of poached winter fruit. We use whole pods here to infuse the poaching liquid, rather than serving entirely as the base, so its bitter tanins are much more subtle.