Melissa Lanz - The Fresh 20: 20-Ingredient Meal Plans for Health and Happiness 5 Nights a Week

For my mother, Eileen. You are missed at the table. The Fresh 20 is a meal-planning service that uses only twenty seasonal ingredients per week to cook five weeknight dinners. The mission is to improve family food culture by focusing on whole foods the entire family can enjoy.The Fresh 20 can help you: Eat well Eliminate processed foods Control portions Save time Save money Increase quality family time Reduce waste Cook with ease

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Brown Rice 1 teaspoon olive oil 1 cup long-grain brown rice 2 cups low-sodium chicken or vegetable broth or water / teaspoon kosher salt (only if using water) Heat the oil in a small stockpot on medium heat. Add the dry rice and coat with the oil. Let the rice toast for 2 to 3 minutes.

Stir in the broth or water and salt. Cover and reduce the heat to low and simmer for 30 minutes. Remove from the heat and let steam for 5 minutes before lifting the lid. Yield: 1 cup dry makes 2 cups prepared Quinoa 1 teaspoon olive oil 1 cup quinoa 2 cups low-sodium chicken or vegetable broth or water / teaspoon kosher salt (only if using water) Heat the oil in a small stockpot on medium heat. Add the dry quinoa and coat with the oil. Let the quinoa toast for 2 to 3 minutes.

Stir in the broth or water and salt. Cover and reduce the heat to low and simmer for 25 minutes. Yield: 1 cup dry quinoa makes 2.5 cups prepared Couscous 1/ cups low-sodium chicken or vegetable broth or water 1 cup couscous 1 teaspoon olive oil / teaspoon kosher salt (omit if using broth) Combine water and couscous in a small pot and bring to a boil. Add the oil and if using water, salt. Stir in the dry couscous, cover, remove from the heat, and let stand for 5 minutes. Stir to fluff up and serve.

Yield: 1 cup dry couscous makes 3 cups prepared

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Artichokes Arugula (wild) Asparagus Avocados Cucumbers Kale Kiwis Leeks Napa cabbage Navel oranges New potatoes Radishes Snow peas Baby spinach Sugar snap peas Swiss chard

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I fell in love with my husband in the spring, and three years later we were married in the lush garden behind my sisters house in the Los Angeles hills. Spring is special to me. When we were growing up in snowy Minnesota, the return of green grass was like waking from a long white haze. The shedding of winter coats meant that the thaw had arrived. Bye-bye snow boots and baked squash. But even in a mild climate without melting snow, spring announces itself.

The air smells of fresh lilacs and freesia, and beginning the last week of March, the roses in my front yard remind me that the first local asparagus, rhubarb, and globe artichokes are on their way. There is something liberating about the season. People move from inside their houses to the patio, thoughts shift away from introspection. In The Fresh 20 kitchen, spring is less about the dry heat of the oven and more about moist-heat cooking methods. Steaming is springs savior. I trade in my heavy-duty Dutch oven for my sturdy 12-inch saut pan and the promise of perfectly browned vegetables.

Fish has a big place on our spring table. In this chapter, I share recipes for balsamic-poached salmon, orange jalapeo shrimp, and coconut curry-style fish fillets. In April, we always look forward to a lamb dinnerI love using ground lamb at this time of year because it is easier to cook with during the week than a whole roast. We turn away from winter roasts and look to the skillet, where we find Korean-style short ribs, sauted chicken, quick-baked Parmesan chicken nuggets, and grilled pork chops. For me, spring is a soft suggestion to lighten up and reactivate. If summer is family time, autumn is back to school, and winter is introspection, spring is community and reconnection.

The famers markets reopen. The light is back, days begin to lengthen, and hearts thaw.

MONDAY Parmesan Chicken Nuggets
with Herbed Honey-Glazed Carrots TUESDAY Coconut Curry-Style Fish
with Lime Coconut Rice WEDNESDAY Korean-Style Short Ribs
with Braised Napa Cabbage and Brown Rice THURSDAY FRIDAY Baked Potato Soup
with Simple Salad Meat/Seafood 4 boneless, skinless chicken breasts (about 2/ pounds) 1/ pounds boneless, skinless fish fillets (any variety), at least 1 inch thick 2 pounds beef short ribs, cross-cut into 1-inch-thick slabs, Korean-style (ask the butcher to cut the ribs) Optional: 8 ounces uncured bacon (see ) *Note: Choose an all-natural nitrate-free uncured bacon like Niman Ranch. Vegetables/Fruit One 2-inch piece fresh ginger 8 medium carrots 2 medium red onions 1 bunch fresh chives 2 pounds Dutch Baby or new potatoes 2 pints grape or cherry tomatoes 3 medium celery stalks 1 head Napa cabbage 4 ounces baby arugula (about 8 cups lightly packed) 3 limes, juiced 3 navel oranges Dairy / cup grated Parmesan cheese (about 3 ounces) 1 cup shredded raw-milk cheddar cheese 1 large egg Bakery/Misc. 1 whole wheat baguette 2 Tablespoons sesame oil 2/ cups coconut milk From the Pantry 5 Tablespoons plus / cup olive oil 3 Tablespoons grapeseed oil 2 Tablespoons white wine vinegar / cup balsamic vinegar / cup reduced-sodium soy sauce 4 cups low-sodium chicken or vegetable broth 3/ teaspoons kosher salt 2/ teaspoons black pepper 5 teaspoons dried oregano / teaspoon cayenne pepper / teaspoon herbes de Provence 1 teaspoon ground cumin 7 garlic cloves 3 Tablespoons honey 2 Tablespoons whole wheat flour 2 cups brown rice (dry) 1 teaspoon Dijon mustard Brown Rice for Tuesday and Wednesday Prepare 4 cups Marinated Short Ribs for Wednesday / cup reduced-sodium soy sauce 2 Tablespoons honey 2 Tablespoons sesame oil / medium red onion, finely chopped 3 garlic cloves, minced or pressed 1 Tablespoon olive oil 2 Tablespoons white wine vinegar 2 pounds beef short ribs, cross-cut into 1-inch-thick slabs, Korean-style Combine marinade ingredients in a nonaluminum container. Cover and refrigerate. The morning of the dinner, add ribs to marinade and turn to coat well.

Seal container and place in fridge for at least 2 hours and up to 24 hours. Bread Crumbs for Monday
Croutons for Thursday 1 whole wheat baguette (half cut into long, thin strips, half cut into large 2-inch cubes) 1 Tablespoon olive oil 1 teaspoon dried oregano / teaspoon kosher salt / teaspoon black pepper Preheat the broiler and place a rack 6 inches from the heat. Toss the bread cubes with the oil, oregano, salt, and pepper. Arrange the seasoned cubes on one half of the baking sheet in an even layer. Place the unseasoned strips on the other half. Toast under the broiler for 3 to 5 minutes, until golden.

Turn the cubes once or twice to avoid burning. Place the cubes in a sealed container for use later in the week. Grind the strips in a food processor or blender until mealy. Transfer to a sealed container or baggie for use later in the week. Dressing for Thursday and Friday 3 Tablespoons balsamic vinegar 2 garlic cloves, minced or pressed 1 teaspoon dried oregano 1 teaspoon Dijon mustard / teaspoon kosher salt / teaspoon black pepper 9 Tablespoons olive oil Whisk together all the ingredients in a bowl until combined. Store the dressing in an airtight container in the refrigerator for up to 7 days.

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