NOTE: Each meal uses cooked brown rice, so make a pot early in the week and refrigerate.

Zen Stew

Serves 4 / This soup delivers live probiotics through miso, plus valuable minerals from nori, a dried seaweed. Ingredient tips: Ramps, or very young leeks, are one of spring's first green foods; if you can't find them, substitute green onion or chives. Look for spicy nori strips or sheets in the Asian foods section.

2 ounces fresh shiitake mushrooms

1 cup water

1 cup low-sodium vegetable broth

½ cup roughly chopped red onion

⅓ cup thinly sliced carrot

1 cup cooked brown rice

4 ounces soft tofu, cut into ½-inch cubes

½ ounce tender ramps or green garlic (or 1 green onion), cut into small slivers

2½ ounces baby spinach

⅓ cup chickpea miso paste

½ cup warm water

1 ounce spicy nori, cut into strips

1. Remove stems from mushrooms and discard. Slice caps.
2. In a saucepan, heat 1 cup water and broth; add mushrooms, onion, carrot, cooked rice, and tofu. Bring to a low boil and cook for 5 minutes. Remove from heat. Add ramps or green garlic and spinach; stir until spinach begins to wilt.
3. Combine miso with warm water, stirring to dissolve all lumps. Add to soup and mix. Serve in large soup bowls, topped with nori strips.

PER SERVING: 146 cal, 9% fat cal, 2g fat, 0g sat fat, 0mg chol, 7g protein, 30g carb, 6g fiber, 638mg sodium

Roasted Asparagus with Lentils

Serves 2 / According to Traditional Chinese Medicine, asparagus is a natural detoxifier; it also contains inulin, a carbohydrate that increases beneficial gut flora. Cayenne pepper, surprisingly, is healing for your innards, unlike other peppers, which can irritate.

¾ cup dried red lentils

1½ cups water

2 large cloves garlic (or more to taste), minced

¼ teaspoon cayenne pepper

1 teaspoon ground coriander

1 bunch (1 pound) asparagus, tough ends trimmed Olive oil cooking spray Zest of 1 medium lemon Juice of ½ medium lemon

1 cup cooked brown rice

4 green onions, green tops only, finely chopped

1. In a small saucepan, combine lentils, water, garlic, cayenne, and coriander. Bring to a boil, reduce heat, cover, and simmer steadily for about 15 minutes.
2. Meanwhile, preheat broiler and place oven rack as close to heat as possible. Spray a baking sheet with oil; spread asparagus on it in a single layer. Coat asparagus with cooking spray and sprinkle with salt and pepper. When broiler is very hot, cook asparagus 3-5 minutes, until crisp. Remove from oven and transfer to a large platter to cool a bit. Add half of lemon zest and juice, tossing to distribute flavors.
3. When lentils are tender, stir in cooked rice and green onions. Add salt and pepper to taste. To serve, fill two shallow bowls with rice mixture and top with roasted asparagus; drizzle remaining lemon zest and juice over all.

PER SERVING: 419 cal, 6% fat cal, 3g fat, 1g sat fat, 0mg chol, 26g protein, 78g carb, 15g fiber, 17mg sodium

Brown Rice and Hempseed Salad

Serves 2 / Hempseed delivers good fats, which reduce inflammation and fuel the brain. Raw parsley, carrots, onions, and lime juice add fiber and vitamins with live enzymes — plus a zingy taste. You'll feel very clean after you've eaten this. Follow with a hot cup of detox tea, if you like.

1 cup cooked brown rice

½ cup shelled hempseed

1 cup chopped fresh flat-leaf parsley

1 cup grated carrots

2 tablespoons chopped fresh mint

1 bunch (1¾ ounces) chopped fresh cilantro

2 tablespoons finely chopped green onions

2 teaspoons dried basil, crushed between your fingers

½ teaspoon crushed red pepper flakes or dried Aleppo pepper

⅔ cup fresh lime juice (about 4 limes)

2 tablespoons pure maple syrup

¼ teaspoon sea salt, or to taste

Freshly ground black pepper

1. Combine all ingredients; toss and serve.

PER SERVING: 467 cal, 40% fat cal, 22g fat, 2g sat fat, 0mg chol, 15g protein, 57g carb, 6g fiber, 357mg sodium