Though sold year round, brussels sprouts are at their best after the first frost. (Near the holidays, you can sometimes find them still on the stalk.) Diced pancetta and balsamic vinegar make these an unforgettable side dish. Another plus? The sprouts can be braised on the stovetop, freeing up valuable real estate in your oven.
Ingredients
1/4 cup extra virgin olive oil
2 tablespoons unsalted butter
2 pounds baby brussels sprouts, washed and trimmed (cut larger ones in half)
Salt and pepper
6 ounces pancetta in small dice (1 1/2 cups)
3 tablespoons minced shallots
1 tablespoon minced garlic
1/2 cup balsamic vinegar
1/2 cup rich chicken broth, plus more if needed
2 tablespoons chopped flat-leaf parsley
Directions
Step 1
Heat the oven to 350°F.
Step 2
Heat the butter and olive oil in a large skillet over medium-high heat until foamy. Add the brussels sprouts, sprinkle with salt and pepper, and sauté, tossing frequently, until lightly browned, about 5 minutes. Add the diced pancetta, and sauté, tossing frequently, until the sprouts are well browned and softened slightly and the pancetta is crisp, about 10 minutes more.
Step 3
Reduce the heat. Add the shallots and garlic and sauté until fragrant, 2 minutes. gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
Step 4
Increase the heat to high, add the balsamic vinegar and stock, and cook, tossing frequently, until the sprouts are glazed and tender, about 10 minutes; add more stock if needed. Taste, adjusting the seasoning if necessary, and sprinkle with chopped parsley. Transfer to a warm serving bowl.
You likely have everything you need in your pantry to make this hearty and filling soup. Feel free to use green French lentils or the more common (and less expensive) brown variety. Blending a portion of the soup gives it a creamy texture.
Ingredients
1/4 cup extra virgin olive oil, plus more for drizzling
1 medium yellow or white onion, chopped
2 carrots, peeled and chopped
4 garlic cloves, peeled, then pressed or minced
2 teaspoons ground cumin
1 teaspoon curry powder
1/2 teaspoon dried thyme
1 large can (28 ounces) diced tomatoes, lightly drained
1 cup brown or green lentils, picked over and rinsed
4 cups vegetable broth
2 cups water
1 teaspoon salt, or more to taste
Pinch of red pepper flakes
Freshly ground black pepper, to taste
1 cup chopped fresh collard greens or kale, tough ribs removed
1 to 2 tablespoons lemon juice (1/2 to 1 medium lemon), to taste
Directions
Step 1
Warm the olive oil in a large Dutch oven or pot over medium heat. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
Step 2
Add the garlic, cumin, curry powder and thyme. Cook stirring constantly, about 30 seconds. Add the diced tomatoes and cook for a few more minutes, stirring often.
Step 3
Pour in the lentils, broth and the water. Add 1 teaspoon of salt, a pinch of red pepper flakes and freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
Step 4
Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot.
Step 5
Add the chopped greens and cook for 5 more minutes. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes. Drizzle with olive oil.
Step 6
Add the chopped greens and cook for 5 more minutes. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes. Drizzle with olive oil.
Olive Oil Smoothie and Carrot Salad Recipes, Spotlight on Mustards, New Year—Clean Fridge, and How to Achieve Your New Year’s Resolutions
New Year’s resolutions can be a powerful force for change. While many start a new diet on January 1, intending to momentarily undo the excesses of the holidays, I like to make small yet permanent changes that I can stick with and build on for a healthier lifestyle. This year, my wife, Meghan, and I are making a commitment to eating more vegetable-based meals—and this week’s recipes each score a 10 in that department. How can you make change easier? Here’s research that will help you reinforce the positive steps you want to take so they won’t be forgotten by Valentine’s Day!
A couple spoonsful of antioxidant-rich extra virgin olive oil boosts the nutritional value of your pre- or post-workout smoothie.
Ingredients
1/2 banana
1/2 cup frozen strawberries
3/4 cup unsweetened almond milk 10 raw cashews
1 handful baby spinach
2 tablespoons extra virgin olive oil Pinch of salt (kosher or sea)
Dash of cinnamon (optional)
Directions
Combine the fruits, almond milk, cashews, and spinach in a blender and run the machine until the mixture is smooth. With the machine running, add the olive oil, salt, and cinnamon, if using. Makes one 16-ounce smoothie.
Serves 1 — Recipe courtesy of the Fresh-Pressed Olive Oil Club
Garden-fresh carrots with feathery tops are preferred for this simple but colorful salad. It is perfect for weeknight dinners, potlucks, or picnics.
Ingredients
1 pound whole carrots, preferably with tops
1/2 cup golden or dark raisins (optional)
2 tablespoons minced fresh chives
2 tablespoons fresh lemon juice
1 to 2 teaspoons honey
1 1/2 teaspoons Dijon or coarse-grained mustard
1/2 teaspoon ground cumin (optional)
1/4 cup plus 1 tablespoon extra virgin olive oil
Coarse salt, to taste
Directions
Step 1
Remove the carrot tops and chop 2 tablespoons for the salad; add to a medium mixing bowl. (Save the remainder of the tops for vegetable stock, carrot top pesto, etc. You can substitute chopped parsley if carrots with tops are not available.) Peel the carrots and finely grate on a box grater or in a food processor.
Step 2
Combine the carrots with the chopped carrot tops, raisins, if using, and chives.
Step 3
Make the dressing: In a small bowl, combine the lemon juice, honey, mustard, cumin, if using, and olive oil. Whisk to combine. Season to taste with salt. Add the dressing to the carrot mixture and toss gently to combine. For the best flavor, allow the salad to sit for 30 minutes, then transfer to a serving bowl. If covered and refrigerated, the salad will keep for several days.
Serves 4 — Recipe courtesy of the Fresh-Pressed Olive Oil Club
Healthy Ingredient Spotlight
Mustards
Having a selection of mustards that go beyond the ubiquitous yellow adds versatility to your cooking. A classic Dijon brings a wonderful sharpness to vinaigrettes and crusts for fish and lamb; add some honey and you’ve got a sweet and tangy sandwich condiment. Grainy mustards, which use the entire mustard seed, have texture as well as a heartier flavor, making them a great addition to stews and soups, among other dishes.
Healthy Kitchen Nugget
Clean out your fridge for the new year
A New Year’s resolution that’s easy to keep and takes an hour at most is to do a clean sweep of your fridge. Most important is to check each item for its expiration date (of course, toss anything that looks or smells questionable, no matter the printed use-by date). Hard as it might be, throw out foods that you know you’re not going to use again, like that salsa you tried and just didn’t like or the jam that wasn’t as sweet as you expected. If you haven’t given the fridge itself a good cleaning lately, use a mild dish soap and paper towels to wipe down all the shelves, bins, and doors.
For Your Best Health
Putting the Spotlight on Potassium
It’s no secret that changing habits is hard. There have only been a few studies on how well we stick to New Year’s resolutions, and the findings say it’s not well at all. But research published in Frontiers in Psychology in 2018 found that having two types of goals can make a difference: They work together to get you where you want to go. There are big-picture goals, like being healthier or losing weight, which tend to be vague, and smaller, in-the-weeds goals that can be the building blocks of getting to the big target, like going to the gym twice a week or cutting out 100 calories a day. The smaller goals, which are very specific and time-oriented, need to be repeated until you reach the big-picture one, yet they serve as terrific motivation to keep you going.
A study on New Year’s resolutions published in 2020 in PlosOne found that some people do better with some support. This could be a session with a fitness trainer or a dietitian, who can provide information to help you reach your goals.
Change is also easier to effect when it becomes second nature. In her book How to Change: The Science of Getting From Where You Are to Where You Want to Be (Penguin), Katy Milkman, PhD, a behavioral scientist and the James G. Dinan Professor at the Wharton School of the University of Pennsylvania, details research-backed tools to help make new habits stick. These include telling your partner or a close friend about your goal because it makes the commitment more real and you won’t want to risk embarrassment by not reaching it; linking a new habit to an existing one, like eating fruit when you take your morning vitamins; and setting smartphone reminders for walking breaks so you don’t have the excuse of forgetting to do them. It also helps to be flexible and not abandon your entire plan because of one slip here or there.
Making permanent habits, rather than going on and off a regimen, really brings the best results in the long run.
The sweetness of butternut squash makes the leap to savory when paired with fresh-pressed olive oil, sage, and kale. Of course, butternut squash can be notoriously difficult to peel and cube. We’ve found it’s easier if you slice the top and bottom off with a sharp knife, then microwave the squash for 3 to 4 minutes. Let cool before peeling and dicing. Save this recipe for a day when you have plenty of time and are looking forward to spending it the kitchen. Though we tried to simplify it, the dish dirties a fair number of pots and pans.
Ingredients
1 large butternut squash, peeled and cut into small cubes
6 tablespoons extra virgin olive oil, divided use
Coarse salt (kosher or sea)
Freshly ground black pepper
1 pinch cayenne pepper, or more to taste
1/4 teaspoon freshly ground nutmeg
1 red onion, peeled and thinly sliced
1/2 pound orecchiette
1 or 2 large cloves garlic, minced
1 cup rich chicken or vegetable broth
1 bunch kale, preferably lacinato, stemmed
1/2 cup dry white wine
1/2 cup heavy cream
1 ounce goat cheese, crumbled (optional)
1 tablespoon finely chopped fresh sage
Grated Parmigiano-Reggiano, for serving
Directions
Step 1
Preheat the oven to 425°F. Toss all but one cup of the butternut squash with 2 tablespoons of olive oil as well as salt, pepper, the cayenne pepper, and the nutmeg on a rimmed sheet pan. Roast, turning once or twice, until the butternut squash cubes are tender and caramelized, 20 to 30 minutes. Set aside.
Step 2
Meanwhile, heat 2 tablespoons of the remaining olive oil in a large saucepan or Dutch oven over medium-low heat. Sauté the onions until softened, about 15 minutes. Set aside. Do not wash the pan, as you’ll need it again. 1 tablespoon at a time, and knead gently until the mixture is firm enough to roll.
Step 3
Heat another tablespoon of olive oil in the saucepan over medium-high heat. Cook the remaining cup of butternut squash for approximately 3 minutes. Add the garlic and cook for another minute. Add 1/2 cup of the chicken broth and cook until broth is almost completely absorbed.
Step 4
Roughly chop the kale leaves. Add the kale to the butternut squash in the saucepan and stir until the kale has softened. Add the onions and white wine and cook for 5 minutes.
Step 5
In the meantime, bring a large pot of generously salted water to a boil over high heat. Cook the orecchiette according to the package directions until just al dente. Drain, reserving some of the pasta water.
Step 6
Add the remaining chicken broth to the saucepan with the butternut squash and kale and reduce it by one-third (about 10 minutes). Turn the heat to low and add the heavy cream. Stir in the oven-roasted squash. If the sauce seems thick, loosen it with the reserved pasta cooking water (a tablespoon at a time).
Step 7
Transfer to a serving bowl. Sprinkle with goat cheese, if using, the sage, and Parmigiano-Reggiano. Serve immediately.
