WEEK 1
MONDAY
BRE AKFAST
GREEN SMOOTHIE
Serves 1
1 banana, peeled, sliced and frozen
½ cup frozen (or fresh) mango
½ small or medium avocado
1 cup loosely packed baby spinach
1¼ cups almond milk (soy, oat, rice
or hemp milk is also fine)
½ teaspoon vanilla extract
MENU GUIDE
MORE ’S T WO-W EEK PL A N
W ITH R ECIP E S CR E AT ED BY
F OOD5 2 DEL I V ER S A LL THE
POWER FOODS YOU NEED,
I N T H E R I G H T A M O U N T S A ND
W ITH A DA ILY CA LORIE LOA D
OF 1,900 TO 2,100
Snap
a photo of your finished
dishes and post it on Instagram using
@moremag and #moremagmeal
plan. We’ll share the most deliciously
artistic ones at more.com/mealplan.
1
more.com
DINNER
GRILLED SALMON AND LENTIL
TAGINE WITH SPICED YOGURT
LUNCH
Place a 1¼-pound fillet of salmon
(about 5 ounces per person) on a
lightly oiled, preheated grill grate and
cook for 6 to 8 minutes per side, or
until fish flakes. Season to taste.
Serves 4
ANTIAGING
SNACKS
An apple; a handful of raw
sliced carrots
Place all the ingredients in a blender,
and blend until creamy. Add a few ice
cubes if desired.
ROASTED RED PEPPER–
TOMATO SOUP WITH
SAVORY CHARD RAREBIT
ULTIMATE
2. Toast the bread on one side under the broiler. In a bowl, combine
the cheese, mustard, Worcestershire
sauce, pepper and milk. Stir in the
cooked chard.
3. Spread the chard mixture on the
untoasted sides of the bread, and
place the pieces under a hot broiler
for 2 to 3 minutes, until the cheese
has melted and turned golden.
ROASTED RED PEPPER–
TOMATO SOUP
Heat 1 tablespoon olive oil in a large
saucepan. Add a diced onion and a
generous pinch of red pepper flakes,
and sauté until the onion turns golden.
Add two 28-ounce cans of diced tomatoes and 3 chopped roasted red peppers. Let the soup simmer for 10 to 20
minutes. Blend, season with salt and
pepper and a drizzle of olive oil.
SAVORY CHARD RAREBIT
1 tablespoon olive oil
1 clove garlic, minced
2 cups chopped chard
1⁄8 teaspoon salt
4 slices sturdy whole-grain bread
1 cup grated Cheddar cheese
½ teaspoon Colman’s mustard
powder (or 1 teaspoon
milder mustard)
½ teaspoon Worcestershire sauce
Freshly ground black pepper
1 teaspoon milk
1. Heat the olive oil in a medium skil-
let. Add the garlic, and cook until it
starts to turn golden. Add the chard
and salt, and cook until the chard
wilts. Set aside to cool, then squeeze
out the liquid, and chop the chard
some more.
GRILLED SALMON
Serves 4
LENTIL TAGINE WITH
SPICED YOGURT
Serves 4, with leftovers
for Wednesday lunch
LENTIL TAGINE
1¼ cups puy (French) lentils
1½ teaspoons salt, divided
1½ cups jasmine rice
3 tablespoons butter
4 tablespoons plus 2 teaspoons
olive oil
9 cups halved and thinly sliced
onions (4 to 5 medium
onions)
SPICED YOGURT
¾ cup low-fat Greek yogurt
¾ teaspoon cinnamon
¾ teaspoon freshly ground cumin
¾ teaspoon freshly ground
coriander
¾ teaspoon spicy paprika or
Aleppo pepper
¼ cup chopped fresh mint
Juice and zest of ¾ lemon
½ teaspoon salt
1. Preheat the oven to 400°.
2. Make the lentil tagine: Combine
the lentils, ¾ teaspoon of the salt and
4 cups water in a large ovenproof
pot, and bring to a boil over medium
heat. Reduce heat, and simmer until
PHOTOS: SANG AN. FOOD STYLING: VICTORIA GRANOF AT STOCKLAND MARTEL. FOOD52 CONTRIBUTORS: GREEN SMOOTHIE BY GENA HAMSHAW; LENTIL TAGINE WITH SPICED YOGURT BY RIVKA
THE RECIPES
Ultimate Anti-Aging Menu Guide
3. Line a cookie sheet with parchment paper, and pour the mixture on
the pan. Bake for about 10 minutes,
stir the mixture, and bake 10 to 15
minutes longer, until it turns golden
brown. Let it cool.
LUNCH
NUTTY GRAIN SALAD
lentils are soft but not mushy, about
20 minutes. Drain lentils, and set
aside. Rinse pot.
3. Add the rice, the remaining ¾ teaspoon salt and 1½ cups water to the
pot; set over medium heat, and bring
to a boil. When the water begins to
boil, cover pot, transfer to the oven,
and cook for 17 minutes (the tried-andtrue Amanda Hesser method!), until
perfectly cooked. Remove from oven,
uncover, and fluff with a fork. Set aside.
4. While the rice cooks, set a wide,
deep sauté pan over medium-low
heat, and add the butter and 3 tablespoons of the olive oil. When the butter has mostly melted, add the onions,
toss, and cook for about 5 minutes,
until onions have softened slightly
and started to release their liquid.
Raise heat to medium, and cook 10 to
12 minutes more, until onions are
very soft and browned. Add water by
the tablespoon if the pan gets too
dry or if the onions start to stick.
When the onions are well browned,
add the remaining olive oil, and
raise heat to high. Cook 3 to 4 minutes more, until the bottom layer
of onions has charred and crisped;
try not to stir too much, or onions
won’t crisp.
5. Combine the rice, lentils and most
of the onions in a large serving bowl,
and let sit for at least 15 minutes to
recipe photos that readers uploaded
For
to Instagram, go to more.com/mealplan.
2
more.com
marry the flavors (this dish improves
with age). Taste, and add more onions if desired.
6. Meanwhile, prepare the yogurt:
Mix all the ingredients together in a
small bowl. To serve, plate a big scoop
of the lentil stew, and top with a dollop of yogurt.
SERVE WITH: Spinach salad (1 cup per
person) with creamy dressing (2 tablespoons per person of your own recipe).
DESSERT: A handful of grapes.
WINE: South African Chenin Blanc
(5 ounces per person).
2 cups mixed grains ( farro,
freekeh, wheat berries, wild rice,
quinoa, pearl barley or any
combination of these)
1 cup thinly sliced French
breakfast radishes
1 cup packed baby arugula
leaves
1 cup parsley leaves, minced
½ cup tarragon leaves, minced
½ cup mint leaves, cut in a
chiffonade
½ cup pecans
¼ cup walnut oil
¼ cup sherry vinegar
¼ cup minced shallot
¼ cup olive oil
½ cup raisins
½ cup dried cranberries
Salt to taste
1. Bring a large pot of heavily salted
TUESDAY
BRE AKFAST
MANGO YOGURT WITH GRANOLA
Serves 1, with leftover granola
MANGO YOGURT
In a blender, mix 2 cups plain low-fat
yogurt, 1½ cups chopped mangoes
(if the mangoes have a lot of fiber,
puree them first, and strain the pulp)
and 1 tablespoon honey.
GRANOLA
1 cup old-fashioned rolled oats
1⁄ cup slivered almonds
3
1 tablespoon chopped walnuts
1 tablespoon chopped dried figs
2 tablespoons flaxseed meal
¼ teaspoon ground cardamom
Pinch of salt
½ cup agave nectar
1. Preheat the oven to 325°.
2. Mix all the ingredients except the
agave nectar in a bowl. Add agave
nectar, and mix well.
water to a boil. Add the grains, and
cook until just tender, about 25 minutes. (With grains like wild rice and
wheat berries, add them to the pot
first, and cook 10 minutes before
adding remaining grains.)
2. Drain the grains into a colander,
and set aside until warm to the touch.
3. Combine all the ingredients in a
large bowl. Season with salt.
SNACKS
A handful of fresh cherries or ½ cup
dried; 1 sliced raw bell pepper
DINNER
TUXEDO TURKEY CHILI
Serves 4, with leftovers
1 tablespoon vegetable oil
1 medium white onion, finely
chopped
2 cloves garlic, finely chopped
2 pounds ground turkey
2 teaspoons dried oregano
(preferably Mexican)
FOOD52 CONTRIBUTORS: MANGO YOGURT WITH GRANOLA BY THEMESSIMAKE.COM; NUTTY GRAIN SALAD BY AMANDA HESSER; TUXEDO TURKEY CHILI BY THE RUNAWAYSPOON
Serves 4
Ultimate Anti-Aging Menu Guide
2 teaspoons cumin
1½ teaspoons chili powder
1 teaspoon ground black pepper
½ teaspoon cinnamon
3 (15 ounce) cans great Northern
or cannellini beans
2 cups chicken broth
1 (15 ounce) can black beans
1 (15 ounce) package frozen white
shoepeg corn
1 (4.5 ounce) can chopped green
chiles
Grated cheese, sour cream and
chopped cilantro for garnish
1. Combine the oil, onion and gar-
lic in a large Dutch oven. Sauté over
­ edium-high heat until soft and transm
lucent. Do not brown. (If the onion
browns and overcooks, the final color
of the chili will be muddy, but it will
still taste delicious.) Remove the onion and garlic to a bowl. Add the turkey to the pot, and cook until slightly
brown, breaking it into small pieces.
2. Mix the oregano, cumin, chili powder,
pepper and cinnamon in a small bowl,
then sprinkle over the turkey. Add the
onion and garlic. Pour in 3 cups water,
and bring to a boil. Lower heat to a simmer, and cook until the water has reduced by half and the turkey is cooked
through, about 20 minutes.
3. Meanwhile, drain and rinse 2 cans
of the white beans. Place the beans in
a blender with the chicken broth, and
puree until smooth. Drain and rinse
the remaining white beans and the
black beans. Pour the pureed beans
into the turkey mixture, stir well, and
bring to a boil. Lower the heat to
medium, add the remaining drained
beans, corn and green chiles, and simmer until cooked through and thickened, about 30 minutes.
4. Serve in big bowls, topped with
grated cheese, sour cream and
chopped cilantro.
SERVE WITH: Steamed broccoli
(1 cup per person); a salad of sliced
orange (½ per person) and black olives (4 per person) drizzled with
olive oil (1 tablespoon per person).
Share
your recipe photos on Instagram:
@moremag and #moremagmealplan.
3
more.com
WEDNESDAY
(ALL VEGETARIAN )
BRE AKFAST
WHOLE-GRAIN CEREAL WITH
BLUEBERRIES AND ALMONDS
Serves 1
Combine 1 cup cereal with ½ cup
low-fat milk, ½ cup blueberries and
1 ounce almonds.
LUNCH
LENTIL TAGINE SALAD
Serves 1
Place ½ cup of the lentil tagine
from Monday’s dinner, a dollop of
the spiced yogurt and 1 sliced, hardboiled egg on top of 1 cup leafy
greens and baby kale. Season with
a dash of pepper, and drizzle with
1 ­tablespoon vinaigrette dressing
(your own recipe).
SNACKS
Half a cantaloupe; 1 apple
DINNER
TEX-MEX BEAN BURGERS
Makes 6 burgers (4 for dinner, plus half
portions for lunch on Friday)
PATTIES
½ cup quinoa
1 teaspoon olive oil
1 small red onion, chopped
3 cloves garlic, minced
Kosher salt
2 (15 ounce) cans black beans,
drained and rinsed
2 tablespoons tomato paste
1 large egg
2⁄3 cup cooked corn ( fresh or
canned)
¼ cup chopped cilantro
1 to 3 teaspoons minced chipotles in
adobo
1½ teaspoons ground cumin
1 cup rolled oats, ground into
crumbs
YOGURT SAUCE
½ cup fat-free Greek yogurt
½ teaspoon adobo sauce
1 teaspoon minced chipotles in
adobo, optional
1 teaspoon honey
½ teaspoon Dijon mustard
6 multigrain buns
1. Bring the quinoa and 1 cup water
to a boil in a large pot, over medium
heat. Reduce heat, cover, and simmer
until the water is absorbed and quinoa is cooked, 10 to 15 minutes.
2. Heat the oil in a small skillet over
medium heat, add the onion, garlic
and a pinch of salt, and sauté until onion is softened, 5 to 6 minutes.
Place the mixture in a large bowl,
and add 1½ cans of the black beans.
Mash all the ingredients together
until a pasty mixture forms. Stir in
the remaining beans, the tomato
paste, egg, corn, cilantro, chipotles,
cumin, ½ teaspoon salt, the cooked
quinoa and ground oats.
3. Shape the mixture into 6 patties.
Place the patties on a baking sheet,
cover with plastic wrap, and refrigerate for a few hours or overnight.
4. Make the yogurt sauce: Stir to-
gether the yogurt, adobo sauce,
Ultimate Anti-Aging Menu Guide
5. When you’re ready to eat, preheat
the oven to 400°. Spray a baking
sheet with nonstick cooking spray,
and place the patties on the sheet.
Cook 10 to 12 minutes, until the patties are golden brown and crispy,
then carefully flip them over and
cook 10 minutes more. You could
also fry the patties in a pan with a
small amount of oil. Serve patties on
the buns with the yogurt sauce.
SERVE WITH: Leafy greens and pars-
ley sprigs (1 cup per person), avocado
(¼ per person) and cherry tomatoes
(1 cup per person) drizzled with olive
oil (1 tablespoon per person).
DESSERT: Dark chocolate (1 ounce
per person).
WINE: Pinot Noir (from Willamette)
or a white wine such as Gewürtztraminer (5 ounces per person).
THURSDAY
½ cup yogurt and ¼ cup pomegranate juice. Top with a teaspoon
of pomegranate seeds.
SERVE WITH: 1 slice whole-wheat
toast spread with 2 tablespoons peanut or almond butter.
LUNCH
TUXEDO CHILI BURRITO
Serves 1
Warm leftover Tuxedo Turkey
Chili from Tuesday’s dinner. Spoon
½ cup of the chili onto 1 wholewheat flour tortilla. Top with 1 tablespoon grated cheese, a dollop of sour
cream and chopped cilantro. Wrap
up, burrito style.
SERVE WITH: Leafy greens and baby
kale (1 cup) drizzled with vinaigrette
(1 tablespoon, your own recipe) and
seasoned with a pinch of pepper.
SNACKS
A handful of fresh or ½ cup dried
cherries; a handful of raw baby carrots
DINNER
CITRUSY NIÇOISE SALAD
BRE AKFAST
Serves 4
BERRY SMOOTHIE
Boil 1½ pounds small yellow potatoes in salted water until you can
easily slide in a paring knife, 12 to
16 minutes; drain. Drain a 5-ounce
can of oil-packed tuna, and break
up the tuna into bite-size chunks.
Halve and thinly slice a bulb of fennel, and chop up a small bunch of
parsley (you should have about
½ cup). Toss together warm potatoes, tuna, fennel and parsley,
plus 5 cups loosely packed arugula,
½ cup Kalamata olives and a dressing of 2 tablespoons lemon juice
and ¼ cup olive oil. Season to taste
with salt and pepper.
Serves 1
Blend 1 cup frozen strawberries,
recipe photos that readers uploaded
For
to Instagram, go to more.com/mealplan.
SERVE WITH: A whole-grain baguette
(1 slice per person) and olive oil for
dipping (1 tablespoon per person).
WINE: French rosé or Champagne
(5 ounces per person).
4
more.com
FRIDAY
(ALL VEGETARIAN )
BRE AKFAST
YOGURT CRUNCH
Serves 1
Combine 1 cup yogurt with 1 grated
apple, 5 walnuts and cinnamon.
LUNCH
TEX-MEX BEAN BURGER SALAD
Serves 1
Place ½ Tex-Mex Bean Burger patty
left over from Wednesday’s dinner on top of 1 cup leafy greens and
parsley sprigs. Drizzle with 2 tablespoons Green Goddess Dressing
(recipe follows). Serve with 1 wholegrain roll.
GREEN GODDESS DRESSING
Makes about 2 cups
½ avocado
3 tablespoons white wine
vinegar
1 clove garlic, finely chopped
2 oil-packed anchovies, finely
chopped, optional
1 teaspoon lemon juice
1 teaspoon lime juice
¼ teaspoon sugar
¾ cup olive oil
2 tablespoons chopped fresh basil
3 tablespoons chopped fresh
parsley
2 tablespoons chopped fresh
tarragon
1 tablespoon chopped shallot
Salt and pepper to taste
1. Put the avocado, vinegar, garlic,
anchovies, lemon juice, lime
juice and sugar in a blender. Blend
until pureed. While the motor is
FOOD52 CONTRIBUTORS: GREEN GODDESS DRESSING BY BRETTE WARSHAW
chipotles (if you like the extra heat),
honey and mustard in a small bowl.
Ultimate Anti-Aging Menu Guide
2. Stir in the chopped basil, parsley,
onto it. Place another plate on top, and
invert once again so the glossy grilled
top of the frittata is on view. Sprinkle
with a little sea salt. Cool slightly before slicing into wedges.
3. Cover, and refrigerate for at least 3
SERVE WITH: Baked potato (1 per per-
tarragon and shallot. Season to taste
with salt and pepper.
hours. Let stand at room temperature
for 10 to 20 minutes before serving.
The dressing will keep for 3 days.
SNACKS
A cup of blueberries; 1 sliced raw bell
pepper
DINNER
PAPRIK A FRITTATA WITH
CHICKPEAS AND SPINACH
Serves 4
1 tablespoon olive oil
1 small onion, finely chopped
2 cloves garlic, finely chopped
1 roasted red pepper, diced
1 cup cooked chickpeas
1 teaspoon smoked paprika
3 cups loosely packed baby
spinach
5 eggs, beaten
Sea salt to taste
1. Preheat the broiler.
2. Heat the olive oil in an ovenproof
skillet over medium heat. Add
the onion and garlic, and sauté until
soft and fragrant.
3. Add the red pepper, chickpeas
and paprika. Sauté for 1 to 2 minutes. Add the spinach, and stir
until it wilts and the ingredients
start to meld.
4. Add the eggs, and gently stir in
until they are incorporated. Cook,
without stirring, for about 5 minutes, or until the sides of the mixture
have set.
5. Slide the skillet under the broiler
to set the top of the frittata. It
will take only a minute or two to become light gold and puffy.
6. Remove the frittata from the
broiler, and gently loosen the edges
with a knife. Place a large plate over
the skillet, and invert the frittata
Share
your recipe photos on Instagram:
@moremag and #moremagmealplan.
5
more.com
son) with butter (1 tablespoon per person); roasted beets (½ cup per person).
DESSERT: Dark chocolate (1 ounce per
person).
WINE: Beaujolais (5 ounces per
person).
SATURDAY
BRE AKFAST
YOGURT WITH TOASTED
QUINOA, DATES AND ALMONDS
Serves 1
Preheat the oven to 350°. Toast
½ tablespoon red quinoa in a skillet
on the stove over medium heat; when
it starts popping, you’ll know it’s
done. Spread 5 shelled pistachios and
5 shelled almonds on a baking sheet,
and toast in the oven for about
5 minutes. Spoon about 1 cup yogurt
into a bowl, and sprinkle with the
quinoa, nuts and 2 pitted, chopped
dates or dried cherries. Garnish with
sea salt and a pinch of lemon zest.
Drizzle with good olive oil.
LUNCH
GRILLED SHRIMP
Serves 4
Using your own marinade, prepare a
dozen large shrimp (3 per person),
peeled and deveined. Cook on a
preheated grill, on high heat, for about
2 minutes per side, or until the shrimp
become opaque.
SERVE WITH: Whole-Wheat Pasta
with Basil-Infused Marinara
Sauce (recipe follows); a leafy green
salad (1 cup per person) drizzled
with ­vinaigrette (1 tablespoon per
person of your own recipe) and seasoned with freshly ground pepper (a
pinch per ­person).
WHOLE-WHEAT PASTA WITH
BASIL-INFUSED MARINARA SAUCE
Serves 4, with leftovers
Coat the bottom of a large saucepan with 1 tablespoon olive oil, and
sauté 2 to 3 cloves of garlic, minced,
over medium-low heat. When the
garlic is soft and fragrant, add two
28-ounce cans of diced tomatoes or
2 cans of whole tomatoes that have
been strained of their juice and
chopped. Turn up the heat. Tie a
clean bunch of basil together with
twine, and add it to your sauce as it
cooks. Cook the sauce, uncovered,
for 17 to 20 minutes, until it is thickened to your liking. Remove the basil, season with salt and pepper,and
toss with hot whole-wheat pasta
(about 1 cup per person) and freshly
grated Parmesan.
SNACKS
One kiwi; a handful of raw baby
carrots
DINNER
SPICY LENTILS WITH
GROUND LAMB
Serves 4
¾ pound ground lamb
4 cups freshly cooked puy lentils,
1 cup cooking liquid reserved
2 teaspoons ground cumin
1 dried ancho or chipotle, soaked
in warm water, stemmed, seeded
and minced (or 1 teaspoon pure
chili powder)
2 teaspoons minced garlic
Salt and freshly ground black
pepper
1 tablespoon olive oil
Minced cilantro for garnish
1. Turn the heat to high under a
large deep skillet, and add the lamb
a little at a time, breaking it into
small pieces. Add the cooked lentils.
Keep the heat high, and continue
to cook, stirring occasionally, until
the lentils begin to brown and pop,
5 to 10 minutes. Don’t worry if the
mixture sticks a bit, but if it begins
to scorch, lower the heat slightly.
2. Add the cumin, ancho and garlic,
and cook, stirring, for about 1 minute. Add the reserved lentil liquid, and
stir, scraping the bottom of the pan to
loosen any browned bits. Season
with salt and pepper, turn the heat
to medium low, and cook until the
FOOD52 CONTRIBUTORS: PAPRIKA FRITTATA WITH CHICKPEAS AND SPINACH BY HADYOURTEA?; SPICY LENTILS WITH GROUND LAMB BY AMANDA HESSER
running, pour in the olive oil in a
steady stream.
Ultimate Anti-Aging Menu Guide
mixture is no longer soupy but not dry.
3. Stir in the olive oil, then taste and
adjust the seasoning. Garnish with
cilantro.
SERVE WITH: Yogurt (1 to 2 table-
spoons per person), brown rice
(½ cup per person), a salad of arugula and diced watermelon (1 cup per
person) drizzled with olive oil
(1 tablespoon per person).
DESSERT: A handful of grapes.
WINE: Corbières or a Rhône-style red
(5 ounces per person).
SUNDAY
BRE AKFAST
Serves 1
CANTALOUPE
Drizzle half a cantaloupe (seeds
scooped out) with a squeeze of
fresh lemon. Garnish with a sprig
of mint and a tablespoon of
pomegranate seeds.
SMOKED-SALMON TOAST
Toast a piece of hearty, seeded bread.
Mash ¼ avocado on top while the
toast is still warm. Drape with a slice
of smoked salmon, and garnish with a
few capers.
LUNCH
ZESTY TAHINI SLAW
Serves 4
TAHINI DRESSING
¼ cup tahini
1 lemon, zested and juiced
1 teaspoon honey
1 teaspoon ground sumac
2 tablespoons boiling water
¼ cup olive oil
¼ teaspoon flaky sea salt
SLAW
3 cups Napa cabbage sliced into
½-inch ribbons (about 1 head)
1½ cups savoy cabbage, sliced
into ½-inch ribbons (about
half a head)
recipe photos that readers uploaded
For
to Instagram, go to more.com/mealplan.
6
more.com
½ small red onion, very thinly
sliced
1 avocado, sliced
½ cup pomegranate seeds
1. In a medium bowl, whisk together
the tahini, lemon zest, lemon juice,
honey and ground sumac. Drizzle
in the boiling water while whisking.
Drizzle in the olive oil, whisking vigorously to create a creamy emulsion.
Add salt to taste.
2. Combine the cabbage ribbons and
onion in a large serving bowl. Mix in
¾ of the dressing, coating the greens
well. Arrange avocado slices on top,
then drizzle the remaining dressing on top of the avocado and greens.
Top with pomegranate seeds.
SERVE WITH: Whole-wheat pita
(1 per person) and hummus (¼ cup
per person).
SNACKS
A cup of strawberries; 1 sliced raw
bell pepper
DINNER
CRISPY ROAST CHICKEN
WITH HERB BUTTER
Serves 4, with leftovers
Wash and dry a 4-pound chicken. Using your hands, spread 2 tablespoons
softened butter under skin on breasts,
especially the part near the neck. Slice
1 shallot, and put the slices under
the skin all around. Salt the bird gen-
erously. Place the chicken in a deep
bowl, and refrigerate, uncovered, for
8 hours or overnight. For the herb butter, blend ¼ cup softened, unsalted
butter with 2 teaspoons fresh chopped
herbs like parsley and chives. Wrap the
butter in plastic wrap to form a 1½inch-thick roll, and chill in the refrigerator. To roast chicken, heat the oven
to 400°. Using a 9-inch tube pan, slide
the chicken over the tube, feet down.
Pull the legs out to separate them from
the breast. Push the wing tips toward
the bird’s back. Place the tube pan inside a larger rimmed baking pan. Roast
the chicken on the lowest oven rack
until the juices run clear and the fleshy
part of the thigh reads 165° on an instant-read thermometer, about 55 minutes. Remove the chicken from the oven,
and let it rest on the tube insert for at
least 10 minutes before removing it to a
carving board. Slice the herb butter, and
place the pats on the carved chicken.
SERVE WITH: Millet (½ cup per
person), roasted squash (½ cup
per person) and carrots (½ cup
per person) drizzled with olive oil
(1 tablespoon per person).
DESSERT: Dark chocolate (1 ounce
per person).
FOOD52 CONTRIBUTORS: ZESTY TAHINI SLAW BY HILLARYBEE
CANTALOUPE WITH
SMOKED-SALMON TOAST
Ultimate Anti-Aging Menu Guide
noa, 2 cups halved grape tomatoes,
2 diced Persian cucumbers, 1 minced
shallot, ¼ cup freshly squeezed
lemon juice and ¼ cup olive oil. Season with salt. This salad can be eaten
straight away or kept in the fridge
for up to 3 days.
SERVE WITH: Hummus (2 table-
spoons per person) and baba ganoush
(¼ cup per person) with whole-grain
pita (1 per person) and tomato slices
(3 per person) with a pinch of pepper
and drizzled with olive oil (1 tablespoon per person).
SNACKS
Half a cup of blueberries; a handful of
raw, sliced carrots
THE RECIPES
WEEK 2
DINNER
CLASSIC SHRIMP AND
BELL PEPPER FAJITAS
Serves 4
MONDAY
BRE AKFAST
YOGURT WITH TOASTED
QUINOA, DATES AND ALMONDS
Serves 1
Preheat the oven to 350°. Toast
½ tablespoon red quinoa in a skillet on the stove over medium heat;
when it starts popping, you’ll know
it’s done. Spread 5 shelled pistachios
and 5 shelled almonds on a baking
sheet, and toast in the oven for about
5 minutes. Spoon about 1 cup yogurt
into a bowl, and sprinkle with the
quinoa, nuts and 2 pitted, chopped
dates or dried cherries. Garnish
with sea salt and a pinch of lemon
zest. Drizzle with good olive oil.
LUNCH
Sauté sliced rings from 1 large
­onion in 1 tablespoon olive oil over
­medium-high heat. When they start
to get a little color, add 1 sliced green
pepper. Add cayenne, salt and pepper to taste. When the peppers have
softened, transfer the mixture to a
serving bowl. In the same pan, sauté
1½ pounds peeled and de­veined
shrimp in olive oil until just pink, then
remove from the heat and ­season.
SERVE WITH: Fresh tomato-mango
salsa (½ cup per person) made
with olive oil (1 tablespoon per person), chopped cilantro (1 table­
spoon per person), warm corn
tortillas (2 per person) and guacamole (½ cup per person).
WINE: White Spanish txakoli
LUNCH
CHICKEN SALAD WITH WARM
VINAIGRETTE
Serves 4
Shred 2 cups leftover meat from the
Crispy Roast Chicken with Herb Butter (Week 1, Sunday Dinner). Boil 8
to 10 fingerling potatoes until tender, then drain and cool. Whisk together 4 tablespoons red wine vinegar,
2⁄3 cup olive oil, salt and pepper. Slice
the cooled potatoes into thick coins.
Warm half the vinaigrette in a saucepan, add the shredded chicken, potatoes and a bit of salt, and heat until
warmed through. Spread 6 cups
cleaned, dried and torn red-leaf or
Bibb lettuce onto a platter. Drizzle the
remaining vinaigrette on the lettuce,
and top with the chicken and potatoes. Garnish with chopped chives
and about a cup of toasted ­walnuts.
SNACKS
An apple; 1 raw sliced bell pepper
DINNER
FARRO SALAD WITH WILD
MUSHROOMS AND PARMESAN
Serves 4
Chop ½ pound wild mushrooms,
and roast them with olive oil, salt
and pepper. When they’re cooked
through, let them cool just slightly,
and combine them with 2 cups warm
cooked farro, 2 tablespoons lemon
juice, 6 tablespoons olive oil, ¼ cup
crumbled Parmesan, ¼ cup chopped
parsley and a generous amount of
black pepper. Fold everything together, taste for seasoning, and serve
at room temperature.
(5 ounces per person).
DESSERT: Dark chocolate (1 ounce
TUESDAY
WEDNESDAY
BRE AKFAST
BRE AKFAST
BERRY SMOOTHIE
WHOLE-GRAIN CEREAL WITH
DATES AND PECANS
K ALE TABBOULEH
per person).
Chop 1 bunch of curly kale into ribbons, discarding the stems. Chop 1
bunch of parsley, discarding the stems.
Mix kale and parsley, and chop until
the pieces are no bigger than ¼ inch.
Toss greens with ¼ cup cooked qui
Share
your recipe photos on Instagram:
@moremag and #moremagmealplan.
7
more.com
Serves 1
Blend 1 cup frozen strawberries,
½ cup yogurt and ¼ cup pomegranate juice. Top with a teaspoon
of pomegranate seeds.
(ALL VEGETARIAN )
Serves 1
Combine 1 cup cereal with ½ cup
low-fat milk,¼ cup chopped dates
and 4 chopped pecans.
FOOD52 CONTRIBUTORS: KALE TABBOULEH BY LISINA
Serves 4
Ultimate Anti-Aging Menu Guide
3. Using an immersion blender, blend
the soup. Stir in the yogurt if using. Season with salt and pepper, and
serve in bowls. Garnish with the reserved cauliflower florets.
KALE-APPLE SALAD AND
TOASTED HAZELNUTS
EGGPLANT TAGINE
Serves 4
2 tablespoons olive oil
2 teaspoons cumin seeds
1 onion, sliced
1 red bell pepper, chopped
4 Japanese eggplants, sliced
½ inch thick
1 serrano chile, seeded and
chopped fine
1 teaspoon coriander seeds
1 (14 ounce) can diced tomatoes,
with juice
Salt and pepper, to taste
1 (15 ounce) can chickpeas,
washed and drained
H
eat the oil in a large skillet over
medium-high heat until it shimmers.
Add the cumin seeds, and heat about
30 seconds, until they pop. Add the
onion slices, and stir occasionally, until they start to turn deep brown (this
will take a while but makes a big difference in the taste, and they won’t
burn if you are careful). Add the
red bell pepper, and sauté until soft,
about 3 minutes. Add the eggplants,
and sauté until the skin turns brown
and the flesh starts to soften. Add the
chile, coriander, tomatoes and salt
and pepper. Turn the heat to medium
low, and cook until the eggplant is
soft. Add the chickpeas, mix well, and
cook for 5 minutes more. Let rest for
at least 10 minutes.
SERVE WITH: Brown rice (½ cup per
person), a leafy green salad (1 cup per
recipe photos that readers uploaded
For
to Instagram, go to more.com/mealplan.
8
more.com
Half a cup of strawberries; a handful
of raw sliced carrots
DINNER
1. In a large bowl, combine the kale
person), your own vinaigrette (1 tablespoon per person) and a pinch of
pepper (1 per person).
SNACKS
CURRIED CAULIFLOWER SOUP
WITH K ALE-APPLE SALAD AND
TOASTED HAZELNUTS
Serves 4
and mustard greens, scallions, olive
oil, vinegar, salt and pepper. Rub the
dressing into the greens with your
hands. Set aside.
CURRIED CAULIFLOWER SOUP
2. Cut the apple in half from stem
1 head cauliflower (about
2¼ pounds), cut into florets
(about 6 cups)
2 tablespoons olive oil
1 teaspoon salt, plus more to taste
1 tablespoon butter
3 onions, sliced 1 inch thick
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon hot paprika or chili
powder
1 teaspoon cumin
2 cups vegetable broth
1 cup yogurt, optional
Pepper, to taste
1. Preheat the oven to 450°. On a bak-
ing sheet, toss the cauliflower with the
olive oil and 1 teaspoon salt. Spread out,
and roast until the florets turn brown,
about 25 minutes. Set aside ½ cup of
the crispest florets for g­ arnish.
2. Melt the butter in a pot over
­ edium-high heat. Add the onions, and
m
cook until soft, about 5 minutes. Stir
in the spices, cauliflower, 4 cups water and the broth. Cover, and bring to a
boil. Uncover, lower heat, and simmer
5 minutes.
to flower end, and core each half (a
melon-ball scoop works well). Thinly
slice the two halves, preferably using a mandoline. Add the apple to the
salad, and gently fold together so the
slices don’t break. Taste and adjust
seasoning. Serve on a platter. Sprinkle
with hazelnuts and cheese shavings.
SERVE WITH: Cheddar cheese
(2 ounces per person) with wholegrain crackers (4 per person).
THURSDAY
BRE AKFAST
GREEN SMOOTHIE
Serves 1
1 banana, peeled, sliced and frozen
½ cup frozen (or fresh) mango
½ small or medium avocado
1 cup loosely packed baby spinach
1¼ cups almond milk (soy, oat, rice
or hemp milk is also fine)
½ teaspoon vanilla extract
Place all the ingredients in a blender,
and blend until creamy. Add a few ice
cubes if desired.
FOOD52 CONTRIBUTORS: CURRIED CAULIFLOWER SOUP BY KMARTINELLI; GREEN SMOOTHIE BY GENA HAMSHAW
LUNCH
5 cups curly kale and mustard
greens, torn into small pieces
2 scallions, trimmed and thinly
sliced on the bias
2 tablespoons olive oil
1 tablespoon brown rice vinegar
Sea salt and coarsely ground
black pepper
1 tart apple
¼ cup chopped and toasted
hazelnuts
¼ cup shaved Pecorino Romano
or Parmesan
Ultimate Anti-Aging Menu Guide
LUNCH
WHOLE-WHEAT PASTA
WITH ­B ASIL-INFUSED
­M ARINARA SAUCE
Serves 4, with leftover sauce
5 minutes more. Turn off the heat, and
allow the chard to steam for 5 minutes. In a large serving bowl, combine
the zest and juice of 2 Meyer lemons
(or 1 regular lemon), 4 minced scallions,
4 tablespoon olive oil, ½ cup toasted
pine nuts, ¼ teaspoon pepper and
½ cup crumbled goat cheese or feta.
When the quinoa and chard are done,
fluff the pilaf, and tip it into the serving
bowl. Toss, and adjust the seasoning.
SERVE WITH: A leafy green salad
(1 cup per person), your own vinaigrette (1 tablespoon per person) and a
pinch of pepper (1 per person).
FRIDAY
SNACKS
GRANOLA WITH FRUIT AND
YOGURT
A handful of grapes; a handful of
raw sliced carrots
DINNER
person).
BRE AKFAST
Serves 1, with leftover granola
GRANOLA
GRILLED SALMON WITH NUTTY
CHARD AND QUINOA PILAF
Share
your recipe photos on Instagram:
@moremag and #moremagmealplan.
9
more.com
SNACKS
WINE: White Burgundy (5 ounces per
per person).
1⁄
3
NUTTY CHARD AND QUINOA PILAF
Simmer 2 cups quinoa in 4 cups salted
water in a large, covered pot for 10 minutes. Add 4 cups packed, chopped
chard (about 2 bunches), and simmer
Place 1 cup leftover Nutty Chard and
Quinoa Pilaf from Thursday dinner on
a bed of leafy greens. Top with an extra ½ cup crumbled goat cheese. Serve
with 1 whole-grain pita and ¼ cup
baba ganoush.
An apple; 1 raw sliced bell pepper
GRILLED SALMON
Place a 1¼-pound fillet of salmon
(about 5 ounces per person) on a
lightly oiled, preheated grill grate and
cook for 6 to 8 minutes per side, or
until fish flakes. Season to taste.
Serves 1
DESSERT: Dark chocolate (1 ounce
DINNER
Serves 4, with leftover pilaf for Friday
lunch
LUNCH
NUTTY CHARD AND GOAT
CHEESE SALAD
1 cup old-fashioned rolled oats
cup slivered almonds
1 tablespoon chopped walnuts
1 tablespoon chopped dried figs
2 tablespoons flaxseed meal
¼ teaspoon ground cardamom
Pinch of salt
½ cup agave nectar
1. Preheat the oven to 325°.
2. Mix all the ingredients except the
agave nectar in a bowl. Add agave
nectar, and mix well.
3. Line a cookie sheet with parchment paper, and pour the mixture on
the pan. Bake for about 10 minutes,
stir the mixture, and bake 10 to 15
minutes longer, until it turns golden
brown. Let it cool.
SERVE WITH: Half a cup sliced fruit
such as cantaloupe or kiwi; 1 cup
­yogurt.
MOROCCAN CHICKPEA LABLABI
Serves 4 with plenty of leftovers
1 pound dry chickpeas
3½ teaspoons salt, divided
1 small onion, peeled, left whole
6 peppercorns, tied in a small piece
of cheesecloth or in a tea ball
1 fresh bay leaf
1½ teaspoons cumin seeds
1 teaspoon coriander seeds
½ small, dry hot chile, such as
japones or de árbol
3 fat cloves garlic, minced
4 scallions, whites and 3 inches of
greens, sliced thin
2 tablespoons olive oil
2 to 4 tablespoons lemon juice
4 whole-grain rolls, split
FOR GARNISH
Sliced sun-dried tomatoes
Harissa
Capers
Lemon wedges or Moroccan
preserved lemon wedges
(these are available at
williams-sonoma.com)
1. Rinse the chickpeas. Place in a
medium pot. Add water to cover by
2½ inches. Stir in 1½ teaspoons salt.
Cover, and let stand at room temperature 8 hours or overnight.
FOOD52 CONTRIBUTORS: GRANOLA BY THEMESSIMAKI; MOROCCAN CHICKPEA LABLABI BY CREAMTEA
Coat the bottom of a large saucepan with 2 tablespoons olive oil, and
sauté 3 to 4 cloves garlic, minced,
over medium-low heat. When the
garlic is soft and fragrant, add 3
(28 ounce) cans of diced tomatoes
or 3 cans of whole tomatoes that
have been strained of their juice and
chopped. Turn up the heat. Tie 2
clean bunches of basil together with
twine, and add them to your sauce
as it cooks. Cook the sauce, uncovered, for 17 to 20 minutes, until it is
thickened to your liking. Remove the
basil, and season the sauce with salt
and pepper. Reserve about 1⁄3 of the
sauce for Saturday breakfast (store in
the refrigerator). Toss the remaining
sauce with hot whole-wheat pasta
(about 1 cup per person), ½ cup pine
nuts and freshly grated Parmesan.
Ultimate Anti-Aging Menu Guide
3. Meanwhile, toast the cumin and coriander in a medium skillet over medium heat just until fragrant. Place in
a mortar and pestle, and pound to a
coarse powder. Turn out into a small
bowl, and set aside.
4. In same skillet, toast the chile about
1 minute, until soft and darkened.
Wearing rubber gloves, remove and
discard seeds from chile. (If you like
your lablabi spicier, leave seeds in.)
5. In the mortar, place the garlic, a
pinch of salt and 1 teaspoon of the
spice mixture. Pound to a chunky paste.
Remove to a small bowl. Add the scallions to the mortar; pound to a chunky
paste. Add to garlic mixture. Save remaining spice mixture for another use.
6. In a skillet, heat the olive oil over
medium heat. Add the chile, and toss
for three seconds; add garlic mixture.
Cook, stirring constantly, 1 minute. Remove chile, and discard. (For a hotter
dish, leave the chile in.)
7. Scrape half the oil-and-spice mix-
ture into the chickpeas. Heat over medium heat; stir, and let simmer for 10
minutes. Add more hot water, if necessary, to cover chickpeas by 2 inches.
Add salt and lemon juice to taste. Remove bay leaf.
recipe photos that readers uploaded
For
to Instagram, go to more.com/mealplan.
10
more.com
DINNER
SAFFRON-SCENTED ­V EGETABLE
COUSCOUS WITH NORTH
­A FRICAN–SPICED HALIBUT
8. Toast the rolls, and place 1 in the bot-
tom of each individual serving bowl.
Top with a ladleful of chickpeas and
broth. Drizzle each serving with the oiland-spice mixture. Top with garnishes.
SATURDAY
BRE AKFAST
MARINARA POACHED EGG
Serves 1
Pour ½ cup leftover Basil-Infused
Marinara Sauce from Thursday
lunch into a small, shallow pan. Heat
the sauce over medium heat until it
barely simmers. Crack 1 egg into a cup,
and gently pour it into the sauce. Reduce the heat, cover the pan, and cook
for 3 to 4 minutes, or until the egg is
done. Serve in a bowl with 1 slice buttered whole-grain toast.
LUNCH
LABLABI CROSTINI
Serves 4
Toast 8 slices hearty whole-grain
bread. Warm up leftover Moroccan
Chickpea Lablabi from Friday dinner, mash it onto the toast with a
fork, drizzle with olive oil (½ tablespoon per slice), and top with lots
of chopped parsley (about 1 cup for
8 slices).
SNACKS
A handful of dried or fresh cherries;
a handful of raw sliced carrots
Serves 4, with leftover couscous
HALIBUT
cup olive oil
2 cloves garlic, pressed or minced
1 tablespoon lemon juice
½ teaspoon salt
2 teaspoons paprika
2 teaspoons ground cumin
½ teaspoon cardamom
½ teaspoon coriander
½ teaspoon turmeric
¼ teaspoon nutmeg
¼ teaspoon cinnamon
¼ teaspoon cloves
1 pound halibut
1⁄
3
COUSCOUS
3 tablespoons olive oil, divided
1½ bulbs fennel, trimmed and cut
into bite-size wedges
1 small cauliflower, cored and
broken into bite-size florets
¾ teaspoon salt
3 cups Israeli couscous (also
called pearl couscous)
2 pinches saffron
½ cup green olives, quartered
2⁄3 cup parsley, roughly chopped
2⁄3 cup cilantro, roughly chopped
1 to 2 lemons, cut into wedges
1. Preheat the oven to 350°.
2. Assemble the halibut marinade: In
a large bowl, combine the olive oil,
garlic, lemon juice, salt and spices.
Taste, adding more salt if desired. Add
the halibut, spooning the marinade
over the top. Marinate at room temperature for no more than 30 minutes
(the citrus in the mixture will make
the fish mushy if you overmarinate).
FOOD52 CONTRIBUTORS: SAFFRON-SCENTED VEGETABLE COUSCOUS WITH NORTH AFRICAN–SPICED HALIBUT BY DEENSIEBAT
2. Drain the chickpeas. In a large pot,
combine the chickpeas, 6 cups water, the onion, peppercorns, bay leaf
and 1½ teaspoons salt. Bring to a boil.
Reduce heat to medium low; simmer,
uncovered, stirring occasionally until
tender, 1 to 2 hours. Chickpeas should
be covered in water. If necessary, add
hot water to cover.
Ultimate Anti-Aging Menu Guide
4. While the halibut is baking, prepare
the vegetable couscous: Heat a large
pot over high heat. Add 2 tablespoons
of the olive oil, the fennel and cauliflower. Sprinkle with ¼ teaspoon of
the salt. Cook, stirring occasionally,
until the vegetables begin to caramelize. Add a few tablespoons water, and
cover to steam, stirring occasionally,
until the vegetables are tender, 2 to 5
minutes. Remove from pot, and place
in a large serving bowl.
5. In the same pot, add the remaining
tablespoon olive oil. Add the couscous, and cook, stirring occasionally,
until the couscous toasts and darkens
slightly, 1 to 2 minutes. Add 2½ cups
water, crumble in the saffron, and add
the remaining ½ teaspoon salt. Bring
to a boil, cover, and lower the heat just
enough to maintain a simmer. Cook
until the water is absorbed and the
couscous is tender, 8 to 10 minutes.
6. While the couscous is cooking, as-
semble the remaining ingredients: Add
the olives, parsley and cilantro to the
cooked cauliflower and fennel. When
the couscous is done, tip it into the serving bowl with the herbs and vegetables,
and toss well. Scoop the couscous onto
plates, and top with the marinated halibut. Garnish with the lemon wedges.
SERVE WITH: A leafy green salad
(1 cup per person), your own vinaigrette (1 tablespoon per person) and a
pinch of pepper (1 per person).
WINE: Muscadet (5 ounces per
­person).
Snap
a photo of your finished
dishes and post it on Instagram using
@moremag and #moremagmeal
plan. We’ll share the most deliciously
artistic ones at more.com/mealplan.
11
more.com
SUNDAY
1 generous handful of peanuts
4 teaspoons Sichuan peppercorns,
optional
BRE AKFAST
1. In a small bowl, combine the
COCONUT-FARRO PORRIDGE
Serves 1
Rinse ¼ cup dried farro in a fine mesh
strainer for 30 seconds. Add it to a pot
with ¾ cup coconut milk (low fat or
full fat, whichever you prefer). Bring
to a boil, then reduce to a simmer, and
add a pinch of salt, a pinch of cinnamon and 1 teaspoon maple syrup.
Cook until the farro is soft yet chewy
and has absorbed the liquid, about 30
minutes. Top with dried cherries and
chopped pistachios or pumpkin seeds.
The porridge also pairs nicely with
fresh seasonal fruit. If you’d like to
lighten this up a bit, use a mixture of
coconut milk and water.
LUNCH
COUSCOUS WITH FRIED EGG
Serves 1
Heat 1 cup leftover Saffron-Scented
Couscous from Saturday dinner, and
top it with 1 fried egg.
SERVE WITH: A leafy green salad
(1 cup), your own vinaigrette (1 tablespoon) and a pinch of pepper.
SNACKS
One orange; 1 raw sliced bell pepper
DINNER
GONG BAO CHICKEN
Serves 4
4 chicken thighs, deboned,
skinless and cut into ½-inch cubes
½ teaspoon beaten egg
5 teaspoons cornstarch
Pinch of salt
1 teaspoon Chinese cooking wine
¾ cup chicken stock
2 teaspoons dark soy sauce
2 teaspoons brown sugar
1 tablespoon Chinese dark vinegar
¼ cup olive oil
1 to 4 red dried chiles
2 scallions, chopped into 1-inch
lengths
4 cloves garlic, skin removed,
smashed and chopped
6 thin slices of ginger
chicken, egg, 2 teaspoons of the cornstarch, salt and wine.
2. In another small bowl, combine the
stock, soy sauce, sugar, vinegar and
the remaining cornstarch.
3. In a wok or large skillet, heat the
olive oil until it shimmers.
4. Stir-fry half the chicken in the oil
until half-cooked, about 2 minutes;
remove with a slotted spoon, and set
aside in a bowl. Repeat for the remaining chicken.
5. Wearing rubber gloves, slice the
chiles in half diagonally; remove and
discard seeds. (For a spicier dish,
leave seeds in.)
6. Spoon off all but 2 tablespoons oil
in heated wok. Add the chiles, scallions, garlic and ginger; stir-fry until
fragrant, about 2 minutes; add the
peanuts, and stir-fry for 1 to 2 minutes
more.
7. Add the chicken cubes, and stir-fry
for about 3 minutes, or until chicken
is cooked. Add reserved sauce, and
simmer, stirring constantly, until the
dish thickens, about 3 minutes. Remove chiles and ginger slices before
serving. Season with ground Sichuan
peppercorns, if desired.
SERVE WITH: Brown rice (½ cup per
person), bok choy (2 heads per person).
DESSERT: Dark chocolate (1 ounce
per person).
WINE: Semidry Riesling or semisweet
Kabinett (5 ounces per person).
FOOD52 CONTRIBUTORS: GONG BAO CHICKEN BY FRANCESRENHUANG
3. Transfer the fish to a baking dish.
Spread any remaining spice paste
from the marinade dish onto the fillets. Bake until the fish is cooked and
flakes easily, 25 to 30 minutes.