by Lea Michele
1 cup goat’s-milk yogurt (this is my preference, though this works with regular or Greek yogurt, too)
½ cup granola
¼ cup chopped strawberries
¼ cup blackberries
¼ cup blueberries
Top the yogurt with the granola and berries and serve!
LUNCH
Kale Salad + Tzatziki + Whole Wheat Toast
I like things nice and tart, which is why I usually whip up a quick red wine vinaigrette; when I’m feeling super-healthy, instead of a more traditional dressing, I’ll swap in plain apple cider vinegar with some lemon and sea salt. Or I’ll blend store-bought creamy miso dressing with apple cider vinegar. If you’re new to kale salad, give yourself a chance to like it, and start with a thicker dressing, like an organic Caesar, before you take it in a healthier direction.
Kale Salad
3 kale leaves
Pinch of sea salt
Juice of 1 lemon
1 teaspoon olive oil
1 apple, chopped
3 celery stalks, sliced
1. Wash, rinse, and de-stem the kale.
2. Tear the kale into bite-size pieces.
3. Put it in a bowl with the sea salt and lemon juice, and then literally massage the pieces for about 5 minutes (or even longer).
4. When it’s softened, add the olive oil.
5. Add the apple and the celery and toss to combine.
NOTE: Kale is a very tough green, and you really need to take your fingertips and massage and soften it to improve the taste; it sounds crazy, but it makes it much more enjoyable to eat. If you think you don’t like kale, try this before you give it up entirely!
Red Wine Vinaigrette
This makes plenty for several salads, so you can store whatever’s left over in a glass jar. The dressing will separate in the fridge, so give it time to come back to room temperature before you whisk it again.
1 teaspoon kosher salt
1 teaspoon Dijon mustard
1 garlic clove, finely chopped
3 tablespoons red wine vinegar
6 tablespoons olive oil
4 scallions, white parts thinly sliced
Combine the ingredients in a bowl and whisk together.
Tzatziki
This isn’t the most “authentic” tzatziki recipe, but it’s quick and delicious and makes Greek yogurt a little more exciting. This makes enough for just me, but if I have friends over, I’ll multiply the recipe.
1 7-ounce container Greek yogurt
1 small cucumber, peeled and cubed
1 teaspoon kosher salt
1 tablespoon apple cider vinegar
1 teaspoon olive oil
½ teaspoon minced garlic
1 tablespoon fresh dill (I love dill, use less if you don’t)
Pinch of black pepper
Juice of 2 lemons
1. Combine all the ingredients except the lemon juice in a bowl.
2. Add the lemon juice to the mixture, stir, and serve!
DINNER
Shaved Radicchio, Parmesan, and Truffle Whole Wheat Pizza with a Sunny-Side-Up Egg + Quinoa Pasta with Marinara
I saw a variation of this pizza recipe in my friend Alicia Silverstone’s excellent guide to veganism, The Kind Diet—my version is a little less healthy. I use store-bought whole wheat pizza shells—make sure that you check the packaging of your crust to see if it needs to be cooked a bit before you add the toppings.
1 12-inch premade whole wheat pizza shell
1 head radicchio, finely shaved (if it’s a large head, use half; I shave mine with a mandoline, but be careful not to cut your fingers!)
2 tablespoons fresh lemon juice
1 teaspoon kosher salt
2 tablespoons plus 1 teaspoon olive oil
Parmesan cheese
1 egg
1 teaspoon truffle oil (optional)
1. Preheat the oven to 400˚F.
2. Cook the pizza dough as the directions dictate.
3. Place the radicchio in a Ziploc bag with the lemon juice, kosher salt, and 2 tablespoons of the olive oil, and shake until it’s well mixed.
4. Layer the top of the premade pizza crust with the radicchio mixture and bake until it gets crispy (you can also put it on an outdoor grill). This should take about 10 minutes.
5. Shave Parmesan cheese over the top until the pizza is covered, and continue to bake until the cheese melts, about 2 minutes.
6. Heat the remaining 1 teaspoon olive oil in a skillet over medium heat.
7. When the pan is hot, break the egg into the skillet and cook for 2 minutes.
8. When the pizza is almost finished (the radicchio will be getting crispy at this point), use a spatula to add the sunny-side-up egg (the yolk should be a bit runny) to the top of the pizza and bake for 2 minutes more.
9. If you like, add a drizzle of truffle oil over top before serving.
Quinoa Pasta + Marinara
3 tablespoons olive oil
½ onion, chopped
4 garlic cloves, minced
2 cans whole peeled tomatoes (I use San Marzano)
Kosher salt
1 pound quinoa pasta
Parmesan cheese, freshly grated
1. Set a large pot over medium-high heat.
2. Add the olive oil to the heated pot.
3. Add the onion and garlic and cook until the onion is slightly translucent, about 5 minutes.
4. Add the tomatoes and lower the heat to medium. Season with salt to taste.
5. Cook for about an hour, stirring occasionally and pressing the tomatoes up against the side of the pan to crush them. When ready, the sauce should have a nice, thick consistency.
6. Meanwhile, boil water for the pasta with 1 tablespoon of kosher salt.
7. Cook the pasta according to the directions on the package for al dente doneness; drain and transfer to a serving bowl or platter.
8. Pour the sauce over the pasta and top with Parmesan cheese before serving.
DAY 2
BREAKFAST
Tofu Scramble + Ezekiel Toast
1 2 × 4-inch slab firm tofu
½ teaspoon salt (or to taste)
½ teaspoon black pepper (or to taste)
2 slices rice cheese
2 pieces Ezekiel toast
2 tablespoons salsa
¼ avocado, sliced
1. Set a pan on over medium heat and let it warm.
2. Mash the tofu roughly with a fork and add it to the pan.
3. Add the salt, pepper, and cheese, and stir with a spatula.
4. Heat for about 3 minutes, or until the cheese is melted.
5. Layer the mixture over the Ezekiel toast, and top with the salsa and avocado.
LUNCH
Veggie Wrap
This is a very fast and nutritious option for a busy day—I always have these staples in my fridge for a quick power lunch.
¼ cup hummus
1 spinach tortilla
1 cup arugula
¼ red bell pepper, sliced
¼ orange bell pepper, sliced
¼ yellow bell pepper, sliced
1 celery stalk, sliced
¼ cup fresh cilantro leaves, torn
½ lemon
1 teaspoon salt
1. Spread the hummus on the spinach tortilla and add the arugula, peppers, celery, and cilantro.
2. Squeeze the lemon across the mixture, sprinkle the salt over top, and roll up the tortilla.
When I want to be super-healthy, I use a collard leaf instead of the spinach tortilla.
DINNER
French-Style Lentil Soup
I love to top a simple but hearty lentil soup with a layer of melted Gruyère cheese—it’s my own spin on French onion soup!
2 tablespoons olive oil
1 onion, finely chopped
2 carrots, diced
2 celery stalks, diced
1 cup canned lentils, rinsed
6 cups vegetable stock
Salt
Black pepper
¼ cup grated Gruyère
1. Set a stockpot over medium-high heat and add the olive oil.
2. Add the onion and sauté until translucent, about 5 minutes.
3. Add the carrots and celery and sauté for 2 minutes.
4. Stir in the lentils and sauté for 1 minute.
5. Add the vegetable stock (you can swap in water if you like your soup to taste less rich), bring the mixture to a boil, and then reduce the heat to low.
6. Let simmer for 30 minutes.
7. Preheat the oven to 200˚F.
8. Season with salt and pepper to taste.
9. Ladle the soup into an oven-safe bowl, add the cheese, and pop into the oven until the cheese is melted, about 2 minutes.
DAY 3
BREAKFAST
Egg White Frittata
2 tablespoons olive oil
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
¼ onion, chopped
1 teaspoon kosher salt
1 teaspoon black pepper
8 egg whites (you can separate eggs or buy egg whites in a carton)
½ cup crumbled feta cheese
8 ounces fresh spinach
1. Preheat the oven to 375˚F.
2. Heat the olive oil in a heavy oven-safe skillet over medium-low heat.
3. Add the bell peppers and onion and sauté until tender, about 7 minutes.
4. Sprinkle the mixture with the salt and black pepper.
5. Pour the egg whites into the skillet and cook for 3 minutes.
6. Sprinkle the feta and spinach over top.
7. Put the skillet in the oven and bake, uncovered, for 8 to 10 minutes.
8. Loosen the edges of the frittata with a rubber spatula and then invert onto a plate.
LUNCH
Veggie Lentil Burger
1 cup dry lentils, picked over and rinsed
½ onion, finely chopped
½ carrot, finely chopped
2 tablespoons olive oil
Black pepper
1 tablespoon soy sauce
¾ cup bread crumbs
1 egg
½ cup spinach
½ lemon
OPTIONAL TOPPINGS
1 slice vegan pepper Jack cheese
Organic ketchup
¼ avocado, sliced
1 whole grain burger bun
1. Bring 2½ cups salted water to a boil. Add the lentils and cook for 45 minutes.
2. Preheat the oven to 200˚F. Line a baking sheet with parchment paper.
3. In a saucepan, heat the olive oil. Add the onion and carrot and sauté until tender, about 5 minutes.
4. In a large bowl, combine the onion, carrot, lentils, pepper, soy sauce, bread crumbs, and egg.
5. Form the mixture into patties and place them on the lined baking sheet.
6. Bake the burgers for 20 to 25 minutes. Place them on a dish or serving platter.
7. In the same pan you used for the onion and carrot, wilt the spinach, about 2 minutes.
8. Squeeze the lemon over the spinach and spoon it over the burgers.
9. Top the burgers with anything else that you like—I usually add a slice of vegan pepper Jack cheese, some organic ketchup, and a few slices of avocado. Serve on a whole grain bun, if you like.
DINNER
Salmon + Asparagus
I always buy wild Alaskan salmon—when it’s high-quality, it tastes great with the simplest of preparations.
1 cup uncooked brown rice
Half a salmon fillet
2 teaspoons olive oil
Sea salt
Juice of 1 lemon
6 asparagus spears
1. Start a grill and let it heat until it’s dry and hot.
2. Put the rice in a rice cooker; if you don’t have a rice cooker, you can use the stovetop (follow the directions on the package, though in general it’s a ratio of 1:2 of rice to water).
3. Brush the salmon with 1 teaspoon of the olive oil, sprinkle the pink side with a bit of sea salt, and pour the lemon juice on top.
4. Place the salmon on the grill, skin side down, and cook for 8 to 10 minutes.
5. Drizzle the asparagus with the remaining 1 teaspoon olive oil and some sea salt, and carefully place each spear on the grill.
6. Flip the salmon flesh side down and grill for a few minutes, until cooked to your liking.
7. Once the asparagus are nicely charred and tender, about 5 minutes, remove from the heat and serve them alongside the salmon and rice.
NAVIGATING THE GROCERY STORE
I’m a strong believer in keeping my house healthy. Some of it’s really healthy, like gluten-free bread and rice cheese, and some of it is a little naughty (but never terrible). That way, when I do feel like indulging, I have good choices. I save major treat time for when I go out with friends.
I love going to the grocery store. It’s dorky, but it’s part of my perfect day. I put on my headphones, listen to great music, and really take my time to shop. This gives me the chance to really look and check out the options, which is how I happened upon most of my favorite healthy alternatives. I only found Ezekiel bread (a low-glycemic “live” bread that’s healthy, delicious, and packed with grains like lentils and barley) because I stopped to linger in the bread aisle to weigh my options; same with Redwood Hill goats-milk yogurt, which has probiotics, vitamins, minerals, and complete proteins. It’s so easy to go straight for the things we know and love—but there might be something right next to your go-to that you’ll love even more. Give yourself plenty of time to read labels, check things out, and hopefully take some chances!
CHECK THE GROCERY STORE FOR HEALTHIER ALTERNATIVES TO YOUR FAVORITE FOODS.
In action at the grocery store.
* * *
The Spotlight
1. Remember that your body is your temple. It deserves good things to eat that will give you the energy and strength you need to take on your day.
2. Resist the urge to count calories. You can consume all of your calories through Hershey’s Kisses and not give your body the nutrition it really needs; alternately, starving yourself isn’t an option, either.
3. When you’re going out for dinner, read the menu in advance so you can be thoughtful about your choices.
4. Check the grocery store for healthier alternatives to your favorite foods—you might be surprised that there’s an even yummier (healthy) version of Cheetos.
5. Pack a lunch when you’re traveling—not only is it far more nutritious (airplane meals tend to have a ton of sodium, too), but you’ll never go hungry looking for the peanut cart.
CH 5
LIVING THE FIT LIFE
“I’m a work in progress.”
—BARBRA STREISAND
Needless to say, acting—particularly on a show like Glee—requires a lot of energy. Actually, scratch that: Life in general requires a lot of energy. I can’t roll onto set out of shape or sleep-deprived and summon everything I need to make Rachel Berry come alive on the screen. Besides wanting to feel generally good, one of the requirements of my job is that I really bring it to the set.
When I lived in New York, I never belonged to a gym, or even gave a second thought to scheduling in exercise, because, plain and simple, I was constantly on the move. On Broadway, I spent my days dancing numbers on the stage, which is arguably equal to about three spin classes. And even during my days off, I wasn’t sitting around. Walking the New York City streets and heading up and down the subway steps is a workout; it’s easy to put in the miles without even thinking about it. Because of this, I got a little spoiled.
Thanks to my Italian heritage, it’s safe to say that I love carbs. When I was on Broadway, I was easily burning more calories than I consumed without any extra effort, so if I ate a box of Annie’s organic macaroni and cheese when I got home from doing two shows, I really didn’t think much of it. Thanks to my anti-sedentary lifestyle, though,
I had plenty of energy to perform—and then some. But when I moved to Los Angeles, things changed.
Los Angeles is a car culture, and because you drive everywhere, you’re automatically sitting around for most of the day (hello, traffic!). I didn’t really take this into account when I relocated; in fact, because L.A. has some of the best produce around, and you get to be outside 365 days a year, I figured I’d be my healthiest yet! Not so much. After the first few months of filming, I started to feel a bit tired and listless, and giving Rachel the vivaciousness she requires and deserves was becoming a struggle. I’ve never owned a scale, and the costume department never made a point of it, but when the season aired, and I got to see myself on TV, it was clear that I had gained about five or six pounds between episode 2 and episode 12. Five or six pounds may not sound like a lot, but when you’re five foot two, it’s very visible!
I really didn’t care that I had gained weight—I cared that I didn’t feel well and didn’t have as much energy as I really needed to play Rachel every day. For that, I needed all the help I could get! I had already sworn off late-night meals from the craft services truck (rice and pan-fried vegetables, yum!) and started to inject a lot more movement into my days. On Broadway, I was doing eight shows a week involving a lot of dancing. While Glee is active, the schedule is different every day: Sometimes we’re doing musical numbers and learning choreography for hours on end—and then there are the days that we’re sitting in the choir room. And sitting is all we do.
I started to investigate all my workout options, which was a whole new world to me. And because working out sucks sometimes, I wanted to try to make it as fun as possible and try everything until I found the best fit. There are a handful of different exercise tribes in Los Angeles: There are the gym rats, who spend hours at Equinox or the famous Venice-based Gold’s Gym doing a majority of their socializing, people-watching, and mirror-gazing; there are the studio addicts, who are exclusively devoted to SoulCycle, Tracy Anderson, or Pop Physique; and then there are those who take advantage of L.A.’s preternaturally nice year-round weather and spend their downtime biking along the Pacific Coast Highway or hiking in Mandeville Canyon. After a lot of trial and error, I determined that I belong to the last two tribes: I have the luxury of enlisting an amazing trainer, Devon Butler, who helps me make the most of my own backyard for various strength-training exercises, and then I spend my weekends exploring L.A.’s hiking trails and popping into the occasional class.
