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• 2-Ingredient Banana Crepes
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  Ingredients

  • 1 very ripe banana, mashed with a fork
  • 3 eggs
  • Pinch of salt (optional)

   

  Filling ideas

  • Cottage cheese/ricotta cheese and jam (try Live It recipe for Very Berry Chia Seed Jam!)
  • Fresh berries or banana and Nutella
  • Peanut butter, banana and honey
  • Sautéed cinnamon apples

  Instructions

  1. In a medium-sized liquid measuring cup or bowl, whisk together mashed banana and eggs until well combined. For a smoother consistency, use a blender or immersion blender instead of a whisk.
  2. Heat a large nonstick skillet over medium heat. Lightly mist with oil or nonstick cooking spray. Pour about 2 Tbsp batter into the center of the skillet. Gently tilt the skillet in all directions to spread out the batter into a very thin circle. Cook a 1–2 minutes until set. Flip and cook another 20–30 seconds. Transfer to a plate and repeat process with remaining batter.
  3. Serve immediately with your favorite crepe fillings or refrigerate for later use. Crepes can also be frozen for longer storage—simply reheat in the microwave when ready to serve.

• ABC Muffins
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  Ingredients

  • 2 cups diced apples
  • 1 cup diced butternut squash
  • 1 cup diced carrot
  • 1½ cups whole wheat flour
  • 2 tsp pumpkin pie spice
  • 1 tsp baking soda
  • ¼ tsp baking powder
  • ¼ tsp salt
  • 2 large eggs
  • ⅓ cup honey
  • 2 Tbsp oil or melted butter
  • 1 tsp vanilla

  Instructions

  1. To make the fruit and vegetable puree: Place a steam basket in the bottom of a medium-sized pot. Add enough water to cover the bottom by about ¼”. Add diced apples, squash and carrot to the steam basket. Steam vegetables on stovetop over medium-high heat 10–15 minutes, or until fork-tender.  Allow to cool slightly.  
  2. Preheat oven to 350º. Line a muffin tin with paper liners or spray tin with non-stick cooking spray. Tip: it may help to spray paper liners with cooking spray to prevent sticking since this recipe is low in fat.  
  3. Measure out the flour, spice, baking soda, baking powder and salt into a medium-sized bowl.  
  4. Transfer steamed produce to a blender along with eggs, honey, oil and vanilla. Blend until smooth.  
  5. Pour contents of the blender into the bowl of dry ingredients. Stir until just combined. 
  6. Spoon batter into prepared muffin tins.
  7. Bake for 18–22 minutes for standard sized muffins, or 10-15 min for mini muffins. When a toothpick inserted in the center comes out clean, they are done. 
  8. Serve warm or cool completely to store. Store in the refrigerator up to a week or in the freezer up to 6 months.  

• Apple Smiles
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  Ingredients

  • 6 thin-cut red apple slices (about ½ small apple)
  • 1 Tbsp peanut butter
  • 15 miniature marshmallows

  Instructions

  1. Spread a thin layer of peanut butter on one side of three apple slices.
  2. Place five marshmallows atop the peanut butter on each slice.
  3. Spread the remaining apple slices with peanut butter and place on top of the marshmallows, peanut butter side down, to make a sandwich.
  4. The finished product should be grinning at you!

• Autumn Minestrone
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  Ingredients

  • 2 medium carrots, diced
  • 1 medium yellow onion, diced
  • 1 Tbsp olive oil
  • 3 garlic cloves, minced
  • 6 cups low sodium vegetable broth
  • 1 can (14.5 oz) no-salt-added diced tomatoes
  • 2 ½ cups diced Yukon gold potatoes
  • 2 ½ cups diced butternut squash
  • 1 medium zucchini, sliced into half moons\
  • 1 tsp dried rosemary or oregano (1 Tbsp if fresh)
  • 1 tsp dried thyme (1 Tbsp if fresh)
  • 2 bay leaves (optional)
  • cup dry whole grain pasta
  • 2 cups packed chopped kale (thick stems removed)
  • 1 can (14.5 oz) red or white kidney beans, drained & rinsed
  • Fresh grated parmesan cheese (optional)
  • Salt & pepper to taste

  Instructions

  1. Heat olive oil in a large pot over medium-high heat.
  2. Add onion and carrot, sauté about 3 minutes.
  3. Add garlic and sauté 1 minute longer.
  4. Add vegetable broth, tomatoes, potatoes, squash, zucchini and herbs.
  5. Bring to a boil, reduce heat to medium-low and simmer until vegetables are nearly tender, about 10 minutes.
  6. Stir in pasta, kale and beans and simmer another 10 minutes until pasta and kale are tender.
  7. Remove bay leaves, if using, and season to taste with salt and pepper.
  8. Serve warm with a sprinkle of parmesan cheese on top.

• Avocado Egg Salad
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  Ingredients

  • ⅓ ripe avocado
  • 1 hardboiled egg
  • ⅓ cup refrigerated sauerkraut
  • Fresh black pepper, to taste
  • Whole grain bread, pita, tortilla or crackers to serve (optional)
  • Fresh spinach, spring greens or romaine lettuce for serving (optional)

  Instructions

  1. Dice avocado and egg into bite-size pieces into a small bowl. Mash avocado and egg lightly with a fork and stir to incorporate. 
  2. Add sauerkraut to avocado and egg mixture and stir to combine. Season with black pepper to taste. 
  3. Serve as desired with crackers, as a topping for toast, or as a sandwich filling. I love to fill a whole wheat pita pocket with this salad along with fresh greens.
  4. Serve immediately and enjoy!

  Note: This recipe makes one serving, but can easily be multiplied. 

  

• Baba Ghanoush
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  Ingredients

  • 2 medium eggplants, about 3 lbs
  • ⅓ cup tahini
  • 3 roasted garlic cloves or 1 fresh clove, minced
  • Juice of 2 lemons
  • ½ tsp salt
  • ⅛ tsp cayenne pepper (optional)
  • 1 Tbsp olive oil
  • Fresh parsley or smoked paprika for garnish (optional)

  Instructions

  1. Wash and dry the eggplants and prick the skin all over with a fork. There are several methods of roasting an eggplant– over an open flame (increasing the smokiness of the flesh) or directly on a gas range, grill or broiler.
     • Gas range or grill: no oil is needed. Roast 20-30 minutes, turning eggplant every 5 minutes.
     • Broiler: place eggplant on a baking sheet coated in oil. Roast under broiler for 20-30 minutes, turning every 5 minutes. The roasted eggplant should be charred on all sides and appear shriveled and collapsed. Allow eggplant to cool.
  2. Scoop eggplant pulp into a medium bowl. Discard the charred skin. Add tahini, minced garlic, lemon juice, salt and cayenne pepper. Mash ingredients well with a fork until all ingredients are incorporated. If you’re having a hard time achieving a smooth consistency with a fork, you may use a food processor. Drizzle with olive oil and garnish with parsley or smoked paprika. Serve with pita bread, raw vegetables or crackers.

  Tip: If you find that the eggplant pulp is not tender enough after roasting and peeling, you may microwave the eggplant pulp for a few minutes until the eggplant can be easily mashed with a fork.

• Baked Berry Oatmeal
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  Ingredients

  • 2 cups quick-cook oats
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • ¼ tsp salt
  • ¼ cup packed brown sugar
  • 2 cups skim milk
  • 2 eggs
  • ½ tsp vanilla extract
  • 1½ Tbsp melted butter
  • 2 cups frozen mixed berries
  • ¼ cup pecans, chopped

  Instructions

  1. Preheat oven to 375°. Coat a 2-quart baking dish with non-stick cooking spray.
  2. In a medium bowl, mix together oats, baking powder, cinnamon, salt, and brown sugar. Set aside.
  3. In a separate bowl, mix together the milk, eggs, vanilla and butter.
  4. Layer 1 cup berries in the bottom of the baking dish. Top berries evenly with the oat mixture. Next, pour the wet mixture over the oats. Finally, top with the remaining 1 cup of berries and the chopped pecans. 
  5. Bake 15–20 minutes or until the oats have absorbed the liquid.

   

  Note: If using non-quick cook oats, increase baking time to 35–40 minutes. 

• Baked Chicken Parmesan
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  Ingredients

  •  1½ lbs thinly sliced chicken breast
  • 1 egg
  • ¼ cup milk
  • ¾ cup whole wheat panko breadcrumbs, unseasoned
  • ¼ cup Parmesan cheese
  • 2 tsp Italian seasoning

  Instructions

  1. Preheat oven to 400º. Line a baking sheet with a piece of parchment paper.
  2. Combine breadcrumbs, Parmesan and seasonings in a shallow dish.
  3. In a medium bowl, whisk together egg and milk. Add chicken and toss to coat.  
  4. Making sure to let any extra egg drip off the chicken, transfer each piece, one at a time, to the breadcrumbs. Press crumbs to both sides of the chicken. Transfer chicken to the parchment lined baking sheet.  
  5. Bake for 12–15 minutes, or until breading is starting to brown and internal temperature is at least 165º. Remove from the oven and top each piece of chicken with some marinara sauce. Then sprinkle mozzarella cheese over each piece. Return chicken to the oven for a minute or two to melt cheese. Serve immediately with marinara zoodles, your favorite pasta or a colorful vegetable side dish.

• Baked Golden Jicama Fries
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  Ingredients

  • 1 large jicama, peeled and cut into French fry sized strips
  • 1 Tbsp avocado oil (or other high temp. cooking oil)
  • ½ tsp turmeric (optional)
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Salt and pepper to taste
  • Guacamole for serving

  Instructions

  1. Heat oven to 400º.
  2. In a large bowl, toss jicama with oil.  Season with spices, salt and pepper and toss to coat evenly.
  3. Arrange seasoned jicama on a parchment lined baking tray, being careful not to overcrowd the tray. 
  4. Bake for 30 minutes, remove from oven, turn the jicama strips, and continue baking another 20–30 minutes or until lightly browned. Serve warm with guacamole.

  Note: Jicama fries have a much different texture than potato fries, so be prepared! They are crunchy and less starchy, but still delicious. If you want the jicama to be softer, some recipes call for boiling or steaming the jicama before adding spices and baking. Boiling adds an extra step and can cause you to lose some of the water-soluble nutrients. The crunch can be a refreshing change!

• Baked Pickle Chips
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  Ingredients

  • 2 Tbsp olive oil
  • 6 large dill pickles* (about 12 oz), sliced ¼ inch thick
  • 1 Tbsp + 2 tsp ranch seasoning mix, divided
  • 2 large eggs
  • ½ cup flour
  • 1 cup panko
  • ½ cup plain Greek yogurt
  • 1 Tbsp fresh parsley, chopped

  *You may use pre-sliced, thick cut pickles

  Instructions

  1. Preheat oven to 400º. Pour oil onto a large, rimmed baking sheet and coat the bottom evenly. 
  2. To prepare the dip, in a medium bowl, mix together plain Greek yogurt, 2 tsp ranch mix and chopped parsley. Refrigerate until ready to use.
  3. Use 3 separate shallow bowls to prepare dredging station. Place the flour in the first bowl. Beat the eggs in the second bowl. Combine the panko and 1 Tbsp ranch seasoning in the third bowl. 
  4. Pat pickle slices dry with paper towels. Dip each slice in the flour, then egg, then panko mixture. Arrange on prepared baking sheet. Roast on the lower oven rack for 5 minutes, flip slices and roast for another 4–6 minutes, or until golden brown. 
  5. Serve immediately and enjoy with dip!

• Balsamic Roasted Cabbage Steaks
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  Ingredients

  • 1 head of red cabbage
  • 3 Tbsp olive oil
  • 2 Tbsp balsamic vinegar
  • ½ tsp Dijon mustard
  • 1 clove garlic, minced
  • ½ tsp honey
  • Salt and pepper to taste

  Instructions

  1. Preheat oven to 400°.
  2. Lightly coat a rimmed baking sheet with oil or cooking spray.
  3. Rest the base of the cabbage on a cutting board. Using a serrated knife, slice into ¾–1” thick slices. Transfer to a baking sheet.
  4. To make the glaze, combine olive oil, balsamic vinegar, Dijon mustard, garlic and honey in a small bowl and whisk to combine. Brush glaze all over both sides of the cabbage steaks.  
  5. Cook for 20–25 minutes, or until crisp tender and starting to brown around the edges. Serve warm. 

   

  Switch it up! Try using green cabbage or cauliflower! Use the same glaze or simply brush each side with olive oil and season with salt and pepper. Roast per recipe instructions.  

• Basic Fried Rice
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  Ingredients

  • 1 cup uncooked brown rice (makes approx. 3 cups cooked)
  • 1 Tbsp oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 12 oz package frozen peas and carrots
  • 2 eggs, lightly beaten
  • 3 Tbsp reduced sodium soy sauce
  • 1 cup shelled edamame (optional)
  • ½–1 cup cooked protein such as chicken, shrimp, beef, pork or ham (optional)

  Instructions

  1. Cook rice according to package instructions. Rice may be cooked 1–2 days ahead of time.
  2. In a large nonstick skillet or wok, heat oil over medium-high heat. Add diced onion and cook 2–3 minutes or until translucent. Add garlic and cook another minute. Add frozen peas and carrots, edamame and any other protein you are using. Cook a few minutes until vegetables are heated through.
  3. Move vegetables to one side of the skillet. In the other side, add lightly-beaten eggs and cook, stirring occasionally until eggs are cooked through. Mix eggs and vegetables together.
  4. Add cooked rice and stir until heated through. 
  5. Drizzle soy sauce over fried rice and stir to coat. 
  6. Serve immediately as a main dish (serves 4) or a side dish (serves 6–8).

   

  Note: Using store-brand ingredients and edamame, this basic fried rice recipe costs around $0.99–$3.95 per serving! (Other optional protein is not included in cost.)

• Basil Pesto
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  Ingredients

  • 2 cups fresh basil leaves, packed
  • ½ cup freshly grated parmesan cheese
  • ⅓ cup pine nuts or chopped walnuts
  • 3 garlic cloves, chopped
  • 1 tablespoon lemon juice
  • ½ cup olive oil
  • Salt to taste (about ¼ tsp)
  • Pepper to taste

  Instructions

  1. Add all ingredients except for olive oil, salt and pepper into food processer. Pulse to chop and combine the ingredients.  
  2. With the food processor running, slowly add the olive oil. Turn off the processor, scrape down the sides, and process again until smooth.  
  3. Season with salt and pepper to taste.
  4. Use immediately as desired on pasta, pizza, baked potatoes or as a spread.
  5. Refrigerate leftover pesto tightly covered with plastic wrap.  
  6. To freeze, line an ice cube tray with plastic wrap.  Pour pesto in the tray and freeze until solid. Once frozen, transfer pesto cubes to a zip top bag and store in the freezer for several months. Alternately, pesto can be poured directly into a large zip top bag. Zip partially closed and squeeze as much air as possible out of the bag. Close the bag the remainder of the way and lay flat in the freezer, making sure the pesto is in an even layer. When ready to use, break off a chunk of the frozen pesto and return the rest to the freezer.

• Beans & Greens Breakfast Skillet
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  Ingredients

  • 1 Tbsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • ¼ tsp crushed red pepper (optional)
  • 15.5 oz can cannellini beans, drained and rinsed
  • 14.5 oz can diced tomatoes
  • 2 cups fresh spinach or kale, chopped (or ½ cup frozen)
  • 4 eggs
  • Salt and pepper to taste

  Instructions

  1. Start by prepping all ingredients; this recipe cooks quickly once you start!
  2. In a non-stick skillet, heat oil over medium heat. Add onion and cook until soft.
  3. Add garlic and crushed red pepper. Cook for a few seconds, until you start to smell the garlic. 
  4. Add beans, tomatoes and chopped greens. Cook for a few minutes until greens are wilted and tomato juices are bubbling. Season vegetable mixture with salt and pepper to taste.  
  5. Make 4 wells in the vegetable mixture. Crack an egg into each well. Season eggs as desired. Cook uncovered 2–3 minutes, then cover and cook an additional minute or two or until eggs reach desired consistency. 
  6. Serve immediately and enjoy! Serves 2–4 people. Serve with whole grain toast and fruit to balance out the meal!

  

• Berry Whip
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  Ingredients

  • Liquid from 1 can of chickpeas (aquafaba) reserve beans for another use
  • 2 cups of frozen berries 
  • ½ cup canned light coconut milk*
  • ⅓ cup sugar**

  Instructions

  1. Pour chickpea liquid into a large mixing bowl or container with high rims. Using a hand or stand mixer, beat the liquid on highest speed until stiff peaks form, approx. 5-6 minutes.  
  2. In the bowl of a food processor or blender, add remaining ingredients and blend until smooth.
  3. Fold fruit mixture into the whipped aquafaba (bean liquid).
  4. Pour mixture into an ice cream maker and freeze per manufacturers instructions. Serve immediately and store leftovers in the freezer. If you don’t have an ice cream maker, simply pour mixture into a casserole dish and freeze for 1-2 hours or until whip reaches desired consistency.  If the whip becomes too hard in the freezer, set out at room temperature for a few minutes to thaw before serving.

  *The purpose of the coconut milk is to help the berries blend. You may experiment with other liquids such as regular milk, almond milk, soy milk or juice.

  **Various types and amounts of sweeteners may be used in this recipe. For a low-sugar dessert, try using Splenda, stevia or monk fruit extract.       

• Better Bagels
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  Ingredients

  2 cups whole wheat flour

  2 cups plain or vanilla Greek yogurt

  4 teaspoons baking powder

  ½ teaspoon salt

  3/4 cup dried fruit such as raisins, craisins, blueberries, cherries or currants

  1 teaspoon cinnamon

  2 tablespoons honey (may omit if using sweetened yogurt)

  1 teaspoon vanilla extract

  1 egg white, beaten

  Instructions

  1. Preheat oven to 375º and line two baking sheets with parchment paper or silicone baking mats. 
  2. In a large bowl, mix together flour, baking powder, salt, dried fruit and cinnamon. Stir in yogurt, honey and vanilla.
  3. Dust a clean work surface and your hands with flour and place dough on top of work surface. Knead dough a few times until all ingredients are well combined. If dough is too sticky, knead in a little more flour. 
  4. Divide dough into 8–12 balls, depending on your preferred serving size. Roll each ball into a rope and then connect the ends to form bagels. Alternately, you could keep the dough in a rope shape and make a “bagel stick” instead of a round bagel. 
  5. Arrange bagels on prepared baking sheets, leaving space for the bagels to expand. Brush each bagel with beaten egg white. Bake in preheated oven for 20-22 minutes or until lightly brown.
  6. Allow bagels to cool slightly, then enjoy plain or with your favorite bagel fixings! Leftovers may be stored in the refrigerator for a day or two or frozen for longer storage. 

  Note: This is a great recipe to get creative with! Try using different spices, spice blends or flavor extracts. Try different dried fruits, chopped into small pieces. Craving something sweet? Try topping the bagels with a streusel topping before baking! If you like savory bagels, simply use plain, unflavored yogurt and omit the fruit, cinnamon, honey and vanilla. Top with everything bagel seasoning or sesame seeds before baking. The possibilities are endless! Enjoy!  

• Blueberry Sauce
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  Ingredients

  • 1 tsp cornstarch
  • Dash of salt
  • ¼ cup water
  • 1 Tbsp sugar, honey, maple syrup or sugar substitute
  • 1 cup fresh or frozen blueberries
  • 1½ tsp lemon juice (optional)
  • ½ tsp grated lemon peel (optional)

  Instructions

  1. In a small saucepan, whisk cornstarch, salt, sweetener and water until smooth. Add the blueberries, lemon juice and lemon peel. 
  2. Bring to a boil over medium heat, stirring constantly. Cook 2–3 minutes or until thickened, stirring occasionally. 
  3. Serve over whole grain pancakes or waffles. 

• Bonfire Blend Snack Mix
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  Ingredients

  • 3 cups air-popped popcorn
  • 1 cup Golden Grahams cereal
  • 1 cup mini marshmallows
  • ½ cup dark chocolate chips
  • ½ cup raisins

  Instructions

  Mix all ingredients together and store in an airtight container. For grab-and-go snacks, use a ½ cup measuring cup to portion mix into 12 snack-sized zip-top baggies. 

   

  Note: Switch up the mix by adding your favorite ingredients like nuts, seeds, dried fruits, pretzels, whole grain crackers and cereals. Yum!

• Breakfast Cookies
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  Ingredients

  • 2 very ripe bananas
  • ¼ cup peanut butter or other nut butter, preferably natural
  • 1 cup quick oats
  • 2 Tbsp mini chocolate chips

  Instructions

  1. Preheat oven to 350º.
  2. In a medium mixing bowl, mash together bananas and peanut butter.
  3. Add oats and chocolate chips and stir until combined.
  4. Drop dough by the spoonful onto a parchment-lined baking sheet. Recipe should make approximately eight cookies. Using the back of a spoon, spread each drop of dough out a little to form a circle.
  5. Bake 12–15 minutes or until cookies are firm and starting to turn brown around the edges.

  Note:  These cookies are best straight out of the oven while they are still warm! We do not recommend making them in advance. 

• Brussels Sprout Slaw
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  Ingredients

  1 lb Brussels sprouts

  ⅓ cup slivered almonds

  ⅓ cup dried cranberries or cherries

  ⅓ cup shredded Parmesan cheese

  ¼ cup olive oil

  2 Tbsp apple cider vinegar

  1 Tbsp honey

  1 Tbsp Dijon mustard

  1 garlic clove, minced

  Salt & pepper to taste

  Instructions

  1. Prepare Brussels sprouts by trimming off tough ends and any damaged leaves
  2. Shred the Brussels sprouts by thinly slicing with a chef knife. A food processor with a slicing blade or a mandolin may speed up the process.
  3. Mix shredded sprouts, almonds, dried fruit and parmesan together in a large bowl.
  4. In a small bowl, whisk together oil, vinegar, honey, mustard and garlic.
  5. Pour dressing over the slaw and mix well. If desired, season with salt and pepper to taste. 

• Buffalo Chickpea Pinwheel
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  Ingredients

  • 3 cups cooked chickpeas (garbanzo beans) or about 2 cans drained and rinsed
  • ½ cup crumbled or shredded cheese of choice (e.g. blue, feta, Monterey Jack, cheddar)
  • ½ cup Buffalo sauce (or less to taste)
  • 3 green onions, finely chopped
  • ½ cup finely chopped celery or radish
  • 3 10″ tortillas

  Instructions

  1. Place chickpeas, ¼ cup cheese and buffalo sauce into the bowl of a food processor and pulse until desired consistency is reached. The mixture may be left a little chunky or processed until very smooth like hummus. Alternately, the ingredients may be mashed in a bowl with a potato masher. 
  2. Add contents of the food processor to a large mixing bowl. Add remaining ¼ cup of cheese, green onion and celery/radish. Stir to combine.
  3. Lay the tortillas out on a clean, flat work surface. Divide the mixture evenly among the 3 tortillas. Spread the mixture out to cover the entire tortilla.
  4. Gently roll the tortillas up as tightly as possible. 
  5. For best results, refrigerate the rolled tortillas for about 30 minutes to firm up.
  6. Carefully slice the tortillas to desired thickness using a serrated knife. Refrigerate until ready to serve.

• Butternut Squash Mac & Cheese
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  Ingredients

  •  2 cups diced butternut squash, peeled, seeds removed
  • 1 small onion, diced
  • 3 cloves garlic, chopped
  • ½ cup chicken or vegetable stock
  • ½ tsp dried thyme
  • ½ tsp salt
  • 1 lb whole wheat elbow macaroni (or your favorite type of pasta), cooked according to package instructions 
  • 8 oz shredded cheddar cheese
  • 4 oz ⅓-less fat cream cheese
  • Nutmeg or smoked paprika to taste – a dash or two (optional)

  Instructions

  1. Place squash, onion, garlic, stock and thyme into a slow cooker. Cover and cook on high for four hours or on low for eight hours, or until vegetables are very tender.  
  2. Puree vegetables until smooth using an immersion blender or a regular blender. If using a regular blender, transfer puree back to the slow cooker.
  3. Add cheeses, salt and desired spices to the warm vegetable puree and stir until cheese is melted. Add cooked pasta and stir to combine. Serve immediately and enjoy!

• Butternut Squash Quinoa Salad
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  Ingredients

  • 2½ cups butternut squash, cut into ½ inch cubes
  • 1½ cups red onion, chopped
  • 2 Tbsp olive oil
  • 1 cup uncooked quinoa
  • 2 cups water
  • ⅓ cup dried cherries or dried cranberries 
  • ¼ cup pepitas (hulled pumpkin seeds)
  • 2 Tbsp olive oil
  • ¼ cup fresh parsley, chopped
  • 2 Tbsp apple cider vinegar
  • 1½ tsp honey
  • ⅛ tsp cinnamon
  • Salt to taste
  • 2 oz goat cheese, crumbled (optional)

  Instructions

  1. Preheat oven to 400°.
  2. Add butternut squash and red onion to a rimmed baking sheet. Drizzle with 2 Tbsp of olive oil and toss to coat. Bake for 20 minutes.
  3. To prepare quinoa, begin by using a mesh strainer to rinse the uncooked quinoa grains. Rinsing will help remove the naturally occurring saponins that may cause quinoa to have a bitter flavor. Pre-rinsed quinoa is available in some stores. Add the rinsed quinoa and 2 cups of water to a small saucepan. Stir and bring to a boil. Cover, reduce heat to a simmer and cook for about 15 minutes or until the liquid has evaporated. Remove from heat and let sit for a few minutes before fluffing with a fork. 
  4. To make the dressing, whisk together apple cider vinegar, 2 Tbsp olive oil, honey and cinnamon in a small bowl. Season with salt to taste
  5. In a large bowl, add the cooked quinoa, roasted vegetables, dried cherries, pepitas, parsley and dressing. Gently toss to mix. Top with goat cheese crumbles if desired.

• Caprese Salad
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  Ingredients

  • ¾ cup balsamic vinegar
  • 3 large ripe tomatoes, sliced thick
  • 8 oz fresh Mozzarella cheese, sliced thick
  • 10 fresh basil leaves
  • 1 Tbsp olive oil
  • Salt and fresh ground pepper

  Instructions

  1. Add balsamic vinegar to a small sauce pan and heat over medium-low 10–20 minutes or until liquid is reduced by half and coats the back of a spoon. Transfer to a small bowl to cool.
  2. Arrange the tomato and mozzarella slices on a large platter with the basil leaves tucked between the tomato and cheese. Drizzle a bit of olive oil, followed by the balsamic reduction. Sprinkle with salt and pepper. Serve immediately. 

• Carrot Eyes
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  Ingredients

  • 4 carrot slices, a half-inch thick each
  • 2 Tbsp cream cheese
  • 2 black olives, cut in half to make 4 circles

  Instructions

  1. Spread ½ tsp cream cheese on each carrot slice.
  2. Top with ½ olive.
  3. The finished product should be looking at you!

• Cauliflower Crust Pizza
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  Ingredients

  • Two 12 oz bags riced cauliflower*
  • 2 eggs
  • 3 oz reduced fat cream cheese
  • 2 tsp dried oregano
  • ½ cup pizza sauce
  • 1½ cups part-skim shredded mozzarella cheese
  • Your favorite toppings (turkey sausage, pepperoni, ham, olives, peppers, mushrooms… whatever you like!)

  Instructions

  1. Empty bags of riced cauliflower into a large microwavable bowl and heat until cauliflower is tender. Set aside until cauliflower is cool enough to work with.
  2. Lay a clean dish towel out on your work surface. Transfer cauliflower to the center of the towel, wrap tightly and squeeze out as much excess liquid as possible. You’ll be shocked how much comes out!
  3. Transfer cauliflower back to the original bowl. Add eggs, cream cheese and oregano; mix until very well combined.
  4. Transfer cauliflower dough to a baking sheet lined with parchment paper. Press dough into a circle or rectangle, keeping it about ⅓” thick.  
  5. Bake in a 400° oven for 35–40 minutes or until the crust is firm and golden brown.
  6. Remove from the oven and add desired sauce, cheese and toppings. Return to the oven and bake for an additional 5–10 minutes, or until the cheese has melted.
  7. Serve and enjoy immediately!

   

  *Bags of riced cauliflower are available in the freezer section of most grocery stores. You can also make your own riced cauliflower by washing, grating to a rice-like consistency, then heating in the microwave for 3–5 minutes in a microwave-safe dish.

  Tip: For a quick meal, double this recipe and freeze the extra crust (before the toppings are added).  Wrap in foil and freeze up to 3 months. When ready to serve, remove from the freezer, add toppings and bake at 400° until the cheese has melted.

• Chai Golden Milk
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  Ingredients

  •  1 cup milk, any kind
  • 1 tsp honey or other sweetener (optional)
  • ¼ tsp coconut oil, olive oil or avocado oil
  • Freshly ground black pepper
  • ½–1 tsp spice blend*:
    • 1 Tbsp ground turmeric
    • 1 Tbsp ground ginger
    • 1 Tbsp cinnamon
    • 1 Tbsp cardamom

   

  *Store in a glass jar in a dark, cool, dry place. This spice blend is also excellent added to pumpkin/squash soup and applesauce!

  Instructions

  Gently warm milk in a saucepan or microwave. Milk should be hot, but not boiling. Whisk in honey, oil, and ½–1 tsp spice blend.  Top with freshly ground black pepper. Drink immediately and enjoy! It is normal for some of the spices to settle to the bottom.  

   

  Notes

  Oil (fat) and black pepper are included in this recipe because both help increase the absorption of curcumin, the active constituent in turmeric. Feel free to omit the oil if you are using a milk that contains fat, such as 2% or whole milk.  

  To decrease calories and carbohydrate, try using unsweetened almond milk and use a non-nutritive sweetener, such as stevia or monk fruit extract. The sweetener may also be decreased or omitted altogether.

• Chai Spiced Applesauce
  Read More

  Ingredients

  8 apples, cored and chopped

  1 tsp lemon juice

  ½ tsp cinnamon

  ¼ tsp ground ginger

  ¼ tsp ground cardamom

   ⅛ tsp ground cloves

  ⅛ tsp nutmeg

  1 tsp vanilla

  1 cup water

  Instructions

  1. Place all ingredients in the base of a slow cooker. Cook on high for 3–4 hours or low for 6–8 hours. 
  2. Once cooked, mash with a potato masher for a chunky sauce or transfer to a food processor and purée for a smooth sauce.
  3. Serve warm or cold. Store leftovers in the refrigerator for up to 5 days or freeze for longer storage.

  Note: Intimidated by all the spices in this recipe? No problem! Simply eliminate the spices you are unfamiliar with or don’t care for. This sauce will still be delicious! Alternately, create your own spice blend, or use apple or pumpkin pie spice blend.

• Chicken or Turkey Bone Broth
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  Ingredients

  • Bones from a whole chicken or ½ turkey*
  • 1 onion, quartered
  • Enough cold water to cover all ingredients 
  • 2 Tbsp lemon juice, apple cider vinegar or dry white wine
  • A few sprigs of fresh herbs or 1 tsp dried herbs of choice (optional)
  • 1–2 stalks of celery, roughly chopped
  • 1–2 carrots, roughly chopped
  • 3 cloves garlic, smashed
  • 1 tsp whole black peppercorns (optional)

  Instructions

  Slow cooker:

  1. Place all ingredients into a slow cooker and cover with water.
  2. Cook on low for 12-24 hours.
  3. Use a strainer to separate the liquids from the solids.  Discard solids.
  4. Refrigerate for up to a week, or freeze for longer storage. Use as a base for soup or in place of chicken broth in any recipe. Some people drink bone broth as a warm beverage due to touted health benefits.

   

  Stovetop:

  1. Place all ingredients into a large stock pot and cover with water.
  2. Bring to a boil.
  3. Reduce heat to low, partially cover, and simmer for at least 5 hours.
  4. Use a strainer to separate the liquids.
  5. Refrigerate for up to a week, or freeze for longer storage. Use as a base for soup or in place of chicken broth in any recipe. Some people drink bone broth as a warm beverage due to touted health benefits.

   

  *A whole turkey has enough bones for 2–3 batches of bone broth. Bones may be frozen until ready to make a batch of broth.

• Chicken Teriyaki Kebabs
  Read More

  Ingredients

  • 1 lb boneless, skinless chicken thighs
  • ¼ cup reduced sodium teriyaki sauce
  • ½ Tbsp canola oil

  Instructions

  1. Whisk teriyaki sauce and oil together in a large bowl. 
  2. Cut chicken into bite-sized pieces. Put chicken pieces in the bowl and toss to coat with sauce.
  3. Preheat grill to medium-high.
  4. Thread chicken onto skewers. Grill, turning once until chicken is charred and no longer pink (about 10–12 minutes).

   

  Kebab serving suggestions: To round out the meal, serve kebabs with a whole grain such as brown rice, quinoa or whole wheat couscous and a green salad.

• Chickpea Poppers
  Read More

  Ingredients

  • 1 can chickpeas (preferably no-salt-added)
  • 1 Tbsp olive oil
  • 1 tsp paprika
  • ¼ tsp coriander
  • ¼ tsp cumin
  • ¼ tsp chili powder
  • ¼ tsp salt

  Instructions

  1. Preheat oven to 450°.
  2. Drain and rinse chickpeas and blot dry with a paper towel.
  3. Arrange dry chickpeas in a single layer on a dry, rimmed baking sheet.
  4. Roast for 15 minutes.
  5. While chickpeas are roasting, mix spices and salt together in a small bowl. If using salted chickpeas, consider reducing or omitting the salt.
  6. Remove chickpeas from the oven, drizzle with olive oil and stir until chickpeas are evenly coated. Sprinkle seasoning blend over oiled chickpeas and stir again to coat chickpeas evenly in spices.
  7. Return to the oven and roast for another 10–20 minutes, or until chickpeas are very crunchy.
  8. For best quality, serve immediately. Chickpeas may be stored at room temperature for up to a day if very crunchy. Refrigerate for longer storage. Once refrigerated, chickpeas will not be as crunchy.

• Chili Lime Asparagus
  Read More

  Ingredients

  • 1 large bunch of asparagus
  • 1 Tbsp. olive oil
  • 1 tsp. chili powder
  • 1 Tbsp. lime juice
  • Salt to taste (optional)
  • Lime zest (optional)

  Instructions

  1. Preheat oven to 400°.
  2. Line a baking sheet with parchment paper.
  3. Wash asparagus and trim off the woody ends.  
  4. Place on parchment-lined baking sheet in a single layer.
  5. Whisk the olive oil, chili powder and lime juice together in a small bowl.
  6. Drizzle mixture over asparagus and roll asparagus to coat.
  7. Roast 15 minutes or until asparagus is tender.
  8. Serve sprinkled with lime zest and salt if desired.

• Chocolate Mousse
  Read More

  Ingredients

  • ½ cup buckwheat hot cereal or buckwheat groats
  • 1 cup water
  • ½ cup milk
  • 2 Tbsp dark chocolate chips
  • 2 Tbsp creamy peanut butter
  • 2 Tbsp cocoa powder
  • 2 Tbsp sugar (any kind), honey or maple syrup
  • ½ cup whipped topping
  • Additional whipped topping, grated chocolate, crushed peppermint candy or fresh berries for garnish (optional)

  Instructions

  1. If using whole buckwheat groats, place in a fine mesh sieve and rinse well under cool water. 
  2. Add buckwheat and 1 cup of water to a small sauce pan. On the stovetop, bring buckwheat and water to a boil, then reduce heat to low and simmer until the buckwheat is tender and most of the liquid is absorbed, about 5 minutes for cracked buckwheat hot cereal and 10-15 minutes for whole groats. 
  3. Remove from heat and add milk, chocolate chips, peanut butter, cocoa powder and sweetener. Stir until combined and chocolate chips are melted. Allow to cool to room temperature.
  4. Transfer chocolate buckwheat mixture into a blender or food processor. Blend until very smooth, adding more milk if needed. The mixture should resemble chocolate mousse. Transfer to a mixing bowl and gently fold in ½ cup whipped topping. Divide mousse into 4–6 individual custard cups, champagne or martini glasses and refrigerate until ready to serve. Top with additional whipped topping and grated chocolate or crushed peppermint candy if desired. Get creative with your presentation! Serve and enjoy at your next holiday party or whenever a chocolate craving strikes!  

• Chocolate-Covered Pomegranate Seeds
  Read More

  Ingredients

  • ⅔ cup pomegranate seeds
  • 1 cup dark chocolate chips

  Instructions

  1. Remove seeds from a pomegranate or purchase ready-to-eat pomegranate seeds.
  2. In a double boiler, melt chocolate until smooth.
  3. Line 16 mini muffin cups with paper liners. Cover the bottom of each muffin cup with melted chocolate and divide pomegranate seeds evenly among the muffin cups. Cover the seeds with more melted chocolate.
  4. Refrigerate 30 minutes or until set. Remove from muffin tin and refrigerate in airtight container.

• Christmas Crack
  Read More

  Ingredients

  • 12 oz good quality chocolate chips
  • ½ cup pepitas or pistachios
  • ¼ cup candied ginger, chopped if large pieces
  • ¼ cup dried cranberries or cherries

  Instructions

  1. Line a rimmed baking sheet with parchment paper.
  2. Melt the chocolate in the microwave or on the stovetop in a double boiler. For the microwave method, microwave in 30-second increments, stirring after every 30 seconds until the chocolate is melted. For the double boiler method, you will need a small sauce pan with a little water in the bottom and a heat-proof bowl to rest over the top of the sauce pan. Heat the water in the pan until gently simmering. Place the chocolate in the heat-proof bowl and set it over the sauce pan. Heat and stir until the chocolate is melted. Be careful not to over-heat the chocolate or get water in the chocolate—both would result in clumpy chocolate.
  3. Pour the melted chocolate into the center of the prepared baking sheet. Use a spatula to evenly spread the chocolate into a layer ¼” thick.
  4. Sprinkle nuts/seeds, ginger and dried fruit over the melted chocolate. Lightly press the toppings into the chocolate. Let rest at room temperature 2–4 hours or until completely hardened.
  5. Once hardened, use your hand to break into portioned pieces. Serve immediately or cover and store at room temperature for about a week.

  Note: Make your own version using your favorite toasted nuts, seeds and dried fruits! This makes a great homemade holiday gift! 

• Cilantro Lime Dressing
  Read More

  Ingredients

  ¼ cup plain Greek yogurt

  3 Tbsp mayonnaise

  1 tsp lime zest

  3 Tbsp lime juice

  1 jalapeño pepper, seeds removed

  ½ cup packed cilantro leaves

  ¼ tsp salt

  ⅛ tsp pepper

  Instructions

  1. Place all ingredients in a blender or food processor and blend until smooth.
  2. Serve immediately or refrigerate for up to 5 days.
  3. Serve with fish tacos, taco salad, burrito bowls or use as a salad dressing.

• Cilantro Pesto
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  Ingredients

  • 2 cups packed cilantro
  • ½ cup almonds
  • ¼ cup chopped red onion
  • ½ jalapeno, seeded and chopped (optional, adjust amount to taste)
  • ¼ cup olive oil
  • Salt to taste (about ½ tsp)

  Instructions

  1. Add all ingredients except for olive oil, salt and pepper into food processer. Pulse to chop and combine the ingredients.
  2. With the food processor running, slowly add the olive oil. Turn off the processor, scrape down the sides, and process again until smooth.
  3. Season with salt and pepper to taste.
  4. Use immediately as desired on pasta, pizza, baked potatoes or as a spread.
  5. Refrigerate leftover pesto tightly covered with plastic wrap.
  6. To freeze, line an ice cube tray with plastic wrap.  Pour pesto in the tray and freeze until solid. Once frozen, transfer pesto cubes to a zip top bag and store in the freezer for several months. Alternately, pesto can be poured directly into a large zip top bag. Zip partially closed and squeeze as much air as possible out of the bag. Close the bag the remainder of the way and lay flat in the freezer, making sure the pesto is in an even layer. When ready to use, break off a chunk of the frozen pesto and return the rest to the freezer.

• Citrus Infused Balsamic Vinegar
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  Ingredients

  • ⅓ cup balsamic vinegar
  • 1 Tbsp maple syrup
  • Pinch of red pepper flakes (optional)
  • 2 strips lemon zest
  • 2 strips orange zest

  Instructions

  1. Place vinegar, syrup, red pepper flakes and zest in a small sauce pan. Warm over low heat, stirring occasionally, for 15 minutes or until the vinegar is steaming.
  2. Serve with crudite (assorted raw vegetables for dipping), such as carrots, bell peppers, turnips, pea pods, radishes, kohlrabi and cucumber.

• Cookie Dough 2.0
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  Ingredients

  • ⅓ cup oats
  • 15 oz can chickpeas, drained and rinsed
  • ⅓ cup peanut butter or other nut/seed butter
  • 2 tsp vanilla extract
  • ¼ cup maple syrup or honey
  • ½ tsp salt
  • ¼ cup mini chocolate chips (or other mix-ins)

  Instructions

  1. Line a small tray with parchment paper or a silicone baking mat and set aside.
  2. Place oats in the bowl of a food processor. Process until they reach a flour-like consistency. 
  3. Add the remaining ingredients, except for the chocolate chips, to the food processor. Blend until completely smooth, scraping down the sides a few times to ensure an even consistency.
  4. Transfer dough to a separate bowl and stir in chocolate chips.
  5. Form dough into small balls and place on sheet pan.
  6. Enjoy immediately or freeze for later use. Leftovers must be stored in the freezer or refrigerator. 
  7. To freeze, transfer sheet pan to the freezer. Once frozen, transfer to a zip-top bag or reusable food storage container. 
  8. When ready to enjoy, allow to thaw at room temperature for 5 minutes, or microwave for 10 seconds.

   

  Note from Andrea: If your family loves these cookie dough bites as much as mine does, consider doubling or even tripling this recipe! These freezer-friendly bites are perfect for a quick breakfast, an after meal sweet treat or an anytime snack!

   

  

• Cookie Dough Bites
  Read More

  Ingredients

  • 6 dates, pitted
  • ¼ cup hot water
  • ½ cup unsalted raw almonds
  • ½ cup unsweetened coconut flakes
  • ¾ cup rolled oats
  • ⅛ tsp salt
  • 2 Tbsp creamy peanut butter
  • 2 tsp vanilla extract
  • ⅓ cup mini chocolate chips

  Instructions

  1. Soak the dates in hot water for 5 minutes; reserve the water.
  2. In a food processor, combine the almonds, coconut flakes, oats and salt. Pulse until a fine meal forms, then add the peanut butter, soaked dates, soaking water and vanilla. Process until the mixture forms a cookie dough consistency. Transfer to a bowl and fold in chocolate chips.
  3. Form into 25 small balls. Refrigerate until dough is chilled and set, about 20 minutes. Store in the refrigerator in an airtight container or freeze. 

• Farmer’s Market Sweet Corn & Black Bean Salad Wraps
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  Ingredients

  • 4 large ears of fresh sweet corn, kernels removed (about 2 cups)
  • 15 oz can black beans, rinsed & drained
  • ½ cup red onion, finely chopped 
  • ½ cup chopped red, orange, or yellow bell pepper
  • 1 cup chopped fresh tomato 
  • ¼ cup chopped fresh cilantro
  • 1 tsp chili powder
  • Pinch of cayenne pepper
  • 4 Tbsp fresh lime juice (2 limes)
  • 1 tsp olive oila
  • Salt and black pepper to taste
  • Large lettuce or cabbage leaves to use as wraps, or shredded lettuce
  • Ripe avocado for serving
  • Tortilla strips or a few crunched up tortilla chips for serving

  Instructions

  In a medium bowl, combine corn, beans, onion, bell pepper, tomato, cilantro, chili powder, cayenne, lime juice and olive oil. Mix well, and season with salt and pepper if desired. If time allows, cover and allow to set for 30 minutes in the refrigerator to blend the flavors. 

   

  Serving options

  • Carefully remove large leaves from a head of lettuce or cabbage to use as a wrap. Top with a slice of avocado and crushed tortilla chips.
  • Serve over a bed of shredded lettuce – don’t forget the avocado and crushed chips!
  • Serve in a burrito bowl with rice, grilled chicken and avocado.
  • Use as a salsa with tortilla chips or as a topping for tacos.
  • Forget the wrap and toppings. This salad is fantastic on its own!

• Corn Salsa Salad
  Read More

  Ingredients

  1 cup frozen corn, thawed
  1 cup cherry tomatoes, halved
  ½ cup red onion, chopped
  1 4-oz jar pimentos, drained
  2 limes
  2 Tbsp of fresh cilantro
  Pinch of salt

  Instructions

  1. Toss the corn, halved cherry tomatoes, onion and pimentos in a bowl.
  2. Add juice from 2 limes, cilantro and salt.
  3. Toss together and serve.

  Note: This salad tastes even better the second day!

• Cranberry Apple French Toast Bake
  Read More

  Ingredients

  For the casserole:

  • 1 Tbsp butter
  • 3 large apples, peeled and diced
  • 1.5 cups cranberries
  • 8 eggs
  • 1 cup plain or vanilla Greek yogurt
  • ½ cup milk
  • ¼ cup maple syrup
  • 2 tsp cinnamon
  • 6 cups ½” bread cubes – preferably whole wheat

  For the topping:

  • ⅓ cup whole wheat flour
  • ⅓ cup rolled oats
  • 3 Tbsp brown sugar
  • ½ tsp cinnamon
  • 3 Tbsp melted butter
  • ½ cup chopped walnuts or pecans (optional)

  Instructions

  1. In a large skillet over medium heat, melt butter. Add diced apples and cook for about 4 minutes, or until softened. Remove from heat.
  2. In a large mixing bowl, whisk together eggs, yogurt, milk, maple syrup and cinnamon. Add cubed bread, cooked apples and cranberries. Carefully mix all ingredients to combine. Transfer mixture to a greased 9X13 casserole dish.
  3. To make the topping, stir together flour, oats, brown sugar and cinnamon. Drizzle melted butter over the dry ingredients and stir until all ingredients are incorporated. Crumble the topping over the casserole. Sprinkle chopped nuts over the casserole if desired. Cover casserole with foil. Refrigerate until ready to bake, up to 24 hours.
  4. When ready to bake, preheat oven to 350º. Bake casserole covered for 35 minutes. Remove foil and bake for another 25 minutes. Remove from the oven and cool for 10 minutes before serving. Serve with additional maple syrup if desired.

• Cranberry Salsa
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  Ingredients

  • 12 oz fresh cranberries 
  • ¼ cup sliced green onions
  • 2 jalapenos, cut into small chunks
  • ¼ cup fresh cilantro, about a hand full
  • 2 Tbsp grated fresh ginger
  • 2 Tbsp lemon juice
  • ¼ cup sugar (add more or less to taste)
  • Optional for serving: cream cheese, tortilla chips, crackers, jicama slices

  Instructions

  1. Rinse cranberries and discard any that are soft.
  2. Add cilantro, jalapeno and cranberries to the bowl of a food processor. Pulse several times until all ingredients are finely chopped, but be careful not to process too much!
  3. Transfer to a bowl and add grated ginger, lemon juice and sugar. Feel free to adjust the sugar to taste, but less is healthier! Cover and refrigerate for at least a few hours to allow the flavors to develop if time allows.  
  4. Serve plain or over a brick of cream cheese with tortilla chips, crackers, or jicama slices.

• Crock Pot Pork Tenderloin
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  Ingredients

  • 2 lbs pork tenderloin
  • ¼ cup soy sauce, tamari or coconut aminos
  • 1 ½ Tbsp yellow mustard
  • 2 Tbsp olive oil
  • 3 Tbsp maple syrup
  • 1 tsp onion powder
  • 1 ½ tsp garlic powder
  • ¼ cup onion, diced

  Instructions

  1. Place tenderloin in a slow cooker.
  2. In a small bowl, prepare marinade by mixing together remaining ingredients.
  3. Pour marinade over the tenderloin in the slow cooker.
  4. Cook on low for 4–5 hours or until internal temperature reaches at least 145-160˚. Cooking pork in a slow cooker decreases the chance of it getting too dry, so opting for the higher temperature will still yield a delicious product.
  5. To serve, transfer tenderloin to a serving platter, slice and pour some of the remaining cooking juices over the meat to add flavor and moisture. Enjoy!

   

  Umami (noun | oo-mah-mee)

  a taste sensation that is meaty or savory — imparted by glutamate and certain other amino acids — often considered to be one of the basic taste sensations along with sweet, sour, bitter and salty.

• Cucumber Yogurt Sauce
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  Ingredients

  • 2 cups plain yogurt (Greek or regular)
  • 2 cups finely chopped cucumber
  • Juice of 1 lemon
  • 2 Tbsp dried dill, mint, or parsley
  • 2 cloves garlic, finely minced
  • Salt and pepper to taste

  Instructions

  1. Combine all ingredients in a medium bowl and mix well. Adjust seasoning to taste.
  2. Serve with Mujadara, grilled meat or salmon.

• Double Chocolate Brownies
  Read More

  Ingredients

  • 1 large avocado
  • ½ cup applesauce
  • ½ cup pure maple syrup
  • 1 tsp vanilla extract
  • 3 large eggs
  • ⅔ cup all-purpose flour
  • ½ cup unsweetened cocoa powder
  • ¼ tsp sea salt
  • 1 tsp baking soda
  • ⅓ cup chocolate chips
  • ¼ cup chopped walnuts (optional)

  Instructions

  1. Preheat oven to 350º and grease an 8×8 baking dish.
  2. In a food processor or blender, combine avocado, applesauce, maple syrup and vanilla.
  3. Transfer to a large bowl and add eggs, flour, cocoa powder, sea salt and baking soda. Mix with a hand mixer until combined.
  4. Pour into greased baking dish and sprinkle chocolate chips over the top.
  5. Bake for about 25 minutes or until set through.
  6. Allow to cool completely before cutting.
  7. Cut into 16 squares.

• Dry Ranch Mix (Low Sodium)
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  Ingredients

  • ½ cup dry buttermilk powder
  • 1 Tbsp dried parsley
  • 1 tsp dried dill
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • ¼ tsp pepper

  Instructions

  1. Mix ingredients together.
  2. Store in airtight container in the refrigerator for up to 1 month.

• Easy Chicken Noodle Soup
  Read More

  Ingredients

  • 1 Tbsp olive oil
  • 10 oz bag frozen mirepoix blend vegetables (onion, carrot and celery) or ¾ cup each chopped fresh onion, carrot and celery (may add more vegetables if desired)
  • 2 garlic cloves, minced
  • 6 cups low-sodium chicken broth (or more, if desired)
  • 2 bay leaves (optional)
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • 9 oz whole wheat egg noodles
  • 1 ½ cups cooked chicken, shredded or cut into bite-size pieces
  • 3 Tbsp fresh parsley, finely chopped (optional)
  • 2 tsp lemon juice (optional)
  • Salt and pepper to taste

  Instructions

  1. Heat oil in a large stock pot over medium heat. Add vegetables and cook until tender, about 4–7 minutes.
  2. Add garlic and cook for another minute or two.
  3. Add chicken broth and dried herbs and bring to a boil.
  4. Add noodles and boil for about 7 more minutes.
  5. Add the chicken, parsley and lemon juice and boil for another minute or two.
  6. Turn off the heat and allow soup to cool slightly. Remove the bay leaves and season with salt and pepper to taste. Serve immediately or store in the refrigerator for up to 5 days. May be frozen for up to 6 months.

• Easy Oil Pie Crust
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  Ingredients

  • 1¼ cups whole wheat flour
  • 1 cup all purpose flour
  • ½ tsp salt
  • ½ cup liquid oil (such as canola oil)
  • ½ cup milk

  Instructions

  1. Mix flour and salt together in a large bowl. Pour milk and oil into one measuring cup and add to flour at the same time. Stir until ingredients are combined.
  2. Form dough into two equal sized balls, then flatten into disks. If not using immediately, wrap in plastic wrap and refrigerate until ready to use.
  3. Place large pieces of wax paper* beneath and on top of one disk of dough. Use a rolling pin to roll the dough into an 11-12” circle. Repeat this process with the second disk of dough.
  4. Gently peel away the top piece of wax paper. Pick up one of the bottom pieces of wax paper with the rolled out dough still on it, turn it upside down onto a pie plate so that the dough completely covers it. Gently peel away the wax paper that is now on top, and carefully mold the dough into the pie plate.
  5. If making a one-crust pie, flute the edge of the crust with your fingers or press with the tines of a fork, add your filling and follow the recipe instructions for the specific pie you are making.
  6. If making a two-crust pie, after molding the dough into the bottom of the pie plate, add filling. Top with a second rolled out crust, trim away any excess dough with a knife. Flute the edges or press with the tines of a fork. Make vents in the top of the pie with a knife to allow steam to escape. Most two-crust pies bake at 350° for 50-60 minutes.  

  *For an alternative to wax paper, try using large, reusable silicone baking mats to roll the dough between.

  Note: For more traditional (less healthy) pie dough, omit whole wheat flour and substitute an equal amount of all-purpose flour.

• Easy Vinaigrette
  Read More

  Ingredients

  • 3 Tbsp extra virgin olive oil
  • 3 Tbsp vinegar— try red wine vinegar, wine wine vinegar, apple cider vinegar, plain vinegar, or 1½ Tbsp lemon juice, or 2 Tbsp balsamic vinegar
  • ½ tsp Dijon mustard
  • Pepper to taste

  Instructions

  1. Place all ingredients in a small bowl and whisk to combine, or shake in a jar. 
  2. Add to salad right before serving. Store leftovers in refrigerator up to 10 days.
  3. Experiment with adding  honey, cloves of garlic, and lemon zest to taste.

• Egg Roll in a Bowl
  Read More

  Ingredients

  • 1 lb ground turkey, chicken, beef or pork
  • 1 large onion, diced
  • 2 bags shredded cabbage (coleslaw) or a small head of cabbage, shredded
  • 1½ cups shredded carrots
  • 4 garlic cloves, minced
  • 1 Tbsp grated fresh ginger or 1 tsp dried ginger
  • ½ tsp black pepper
  • 1 Tbsp sesame oil or another oil of choice
  • 1–2 Tbsp olive oil
  • 3 Tbsp reduced sodium soy sauce

  Instructions

  1. Prior to cooking, wash and prepare all of your vegetables.
  2. Prepare the sauce by combining the garlic, ginger, black pepper, sesame oil, 1 Tbsp olive oil, and soy sauce in a small bowl.
  3. In a very large skillet or wok, cook ground meat and onions, using a spatula to crumble the meat as it browns. If using a very lean meat, add 1 Tbsp of olive oil as it cooks to help prevent the stir-fry from sticking.  
  4. Add the shredded cabbage and carrots. Cook, stirring occasionally, for 5 minutes. 
  5. Add the sauce and stir to combine. Continue cooking, stirring occasionally, 5–10 minutes or until the cabbage is tender. Serve and enjoy!

• Eggplant Steak
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  Ingredients

  • 2 large eggplants
  • 1½ Tbsp oil of choice
  • 1 tsp smoked paprika
  • ½ tsp black pepper
  • ¼ tsp salt
  • ⅓ cup drained oil-packed sun-dried tomatoes
  • ¼ cup pitted Kalamata olives
  • ¼ cup pitted green olives
  • 2 Tbsp olive oil
  • 2 Tbsp red wine vinegar
  • ¼ cup fresh, whole basil leaves or 1 tsp dried basil

  Instructions

  1. Cut eggplants lengthwise into ½–¾” thick slices. Reserve ends for another use. Mix paprika, salt and pepper together in a small bowl. Brush both sides of eggplant slices with oil and sprinkle with seasoning blend.  
  2. Add sun-dried tomatoes, olives and basil to a mini food processor. Pulse until finely chopped. Transfer mixture to a small bowl and add olive oil and vinegar. Stir to combine.  
  3. Preheat a grill pan or outdoor grill. Grill over medium-high heat for 2–4 minutes per side, or until lightly charred and tender.  
  4. Remove eggplant steaks from heat. Top with the tomato and olive relish. Serve immediately.  

• Fish Tacos
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  Ingredients

  Tacos

  • 1 lb white fish (mahi mahi, halibut, cod or tilapia)
  • 1 Tbsp oil (Avocado, olive, or canola)
  • 2 Tbsp lime juice
  • 3 tsp Live It salt free taco seasoning
  • Salt and pepper to taste
  • 6 corn or flour tortillas (6 inch)

   

  Slaw

  • 2 cups shredded cabbage, red or green
  • ¼ cup fresh cilantro, chopped
  • ¼- ½ cup thinly sliced onion, or use sliced scallions for a milder flavor
  • 5 Tbsp lime juice
  • 1 Tbsp olive oil
  • Salt and pepper to taste

   

  Optional topping ideas

  • Cilantro lime dressing
  • Avocado
  • Sliced radishes
  • Fresh cilantro sprigs
  • Sour cream
  • Hot sauce

  Instructions

  1. In a medium container with a tight fitting lid, mix together 1 Tbsp oil, 2 Tbsp lime juice and taco seasoning. If desired, season with salt and pepper. Add fish and toss to coat with marinade. Let fish marinade for 20–30 minutes.
  2. While fish is marinating make the slaw by mixing together shredded cabbage, chopped cilantro, onion, lime juice and olive oil. Season with salt and pepper to taste.
  3. Preheat an outdoor grill or indoor grill pan to medium heat. If using an outdoor grill, it is helpful to have a grill basket made for grilling fish. Fish has a tendency to flake and fall through the grates in the grill otherwise. Brush an indoor grill pan or outdoor grill basket with oil to prevent the fish from sticking. Grill for approximately 3 minutes per side, or until fish is cooked through and flakes easily with a fork.
  4. Transfer fish to a serving plate and break into pieces. Build fish tacos by placing a few pieces of fish on a tortilla, top with slaw and desired toppings. Enjoy!

• Fish Tacos in a Pinch
  Read More

  Ingredients

  • ¼ lb fish per person
  • Taco seasoning or your favorite seafood seasoning to taste
  • 2 corn tortillas per person
  • ½ cup shredded cabbage/slaw per person
  • ½ Tbsp coleslaw dressing per person
  • Lime juice to taste
  • Fresh cilantro or bottled cilantro paste to taste
  • Prepared cilantro-jalapeno sauce or your favorite taco sauce

  Instructions

  1. Preheat oven to 375°. Prepare a rimmed baking sheet by spritzing with non-stick cooking spray or oil. You could also line the baking sheet with parchment paper or a silicone baking mat.
  2. Place fish fillets on baking sheet and season as desired. Bake about 10 minutes or until fish flakes easily with a fork.
  3. While fish is baking, prepare slaw. Simply dress your cabbage with a small amount of prepared coleslaw dressing, fresh lime juice, and cilantro. Try keeping the prepared dressing on the lighter side to really let the flavor of lime and cilantro shine through!
  4. Heat corn tortillas by wrapping in a paper towel and microwaving for 30 seconds.
  5. When fish is done cooking, break the fillets into bite sized pieces with two forks.
  6. Build your fabulous, fast fish tacos! Fill each tortilla with about 2 oz fish. Drizzle your sauce of choice over the fish, top with slaw and enjoy! These fish tacos take me back to all of my favorite coastal destinations on even the busiest week nights; I hope you love them as much as my family does!

  

• Fruity Frozen Yogurt
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  Ingredients

  • ¾ cup vanilla Greek yogurt
  • 2 medium-sized very ripe bananas, frozen
  • 2 cups frozen raspberries or strawberries
  • 2 Tbsp mini chocolate chips (optional)

  Instructions

  1. Place yogurt, frozen bananas and frozen berries in the bowl of a food processor or high powered blender. Process until smooth, scraping down sides as needed. Once smooth, stir in chocolate chips.
  2. Served immediately, this frozen yogurt should be the consistency of soft serve ice cream. If it is too soft, transfer to a separate container and place in the freezer for an hour or until desired consistency is reached. Leftovers frozen for a longer period of time will be very solid and require some thawing before serving.

• Garden Vegetable Frittata
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  Ingredients

  • 2 sundried tomato halves, oil packed, diced
  • 1 Tbsp oil from sundried tomatoes, or oil of choice
  • ½ cup onion, finely chopped
  • 4 large or 6 medium Swiss chard leaves, stems included
  • ½ cup carrot, finely chopped
  • ½ cup bell pepper, finely chopped
  • 5 eggs
  • Salt and pepper to taste
  • ½ cup grated Parmesan cheese

  Instructions

  1. To prepare Swiss chard, remove stems from leaves with a paring knife. Keep leaves and stems separate. Finely chop the stems and roughly chop the leaves.
  2. Heat 1 Tbsp oil in a non-stick skillet. Add onion, chard stems, carrot and bell pepper.  Cook over medium heat, stirring frequently for about 5 minutes, or until onion is translucent and vegetables are crisp tender. 
  3. Dice sundried tomatoes and add to vegetables, stir to combine.
  4. Add chard leaves to the vegetables and toss until wilted.
  5. Crack eggs into a medium bowl and whisk well to blend. Pour eggs over vegetables, using a spatula to make sure all vegetables are covered with egg. 
  6. Cover and cook over medium heat until eggs are almost set. While cooking, occasionally loosen the sides of the frittata with a spatula. To cook the other side, transfer frittata onto a plate, cooked side up, then transfer the frittata back into the skillet with the cooked side still up and the undercooked side down. Sprinkle cheese all over the cooked side. Continue cooking over medium heat until parmesan is melted and frittata is cooked through. Alternately, skip covering and flipping the frittata and use an oven set to 350◦ to finish cooking the frittata until set, approximately 5 minutes. Sprinkle on cheese just before transferring to the oven. Serve immediately and enjoy!

  Tip: Now that you know how to make a frittata, make it your own! Swap spinach or kale for the chard and try different combinations of vegetables such as asparagus, zucchini, tomatoes, sweet potatoes, mushrooms, leeks, olives, green beans, corn, legumes, etc. Add meat, such as sausage, bacon, or ham if you like, and try different cheeses. Get creative… the possibilities are endless!

• Gingerbread Granola
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  Ingredients

  • 2 cups rolled oats
  • ½ cup pepitas (green pumpkin seeds)
  • 2 Tbsp ground flax seed
  • 1 Tbsp chia seeds
  • ¼ cup brown sugar
  • ¼ tsp salt
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • ¼ tsp allspice
  • ¼ tsp ground cloves
  • 3 Tbsp applesauce
  • ¼ cup molasses
  • 3 Tbsp nut butter, such as almond or peanut butter
  • 1 tsp vanilla
  • ¼ cup dried cranberries
  • ¼ cup candied ginger

  Instructions

  1. Preheat oven to 325° and line a baking sheet with parchment paper or a reusable silicone baking mat.
  2. In a large bowl, combine oats, pepitas, flax, chia, salt and spices.
  3. In a medium microwavable bowl, combine applesauce, molasses and nut butter. Microwave for about a minute, remove and stir until well-blended. Stir in vanilla extract.
  4. Pour wet ingredients into dry ingredients and stir well.
  5. Spread mixture onto prepared baking sheet and bake for 10 minutes. Remove from the oven, stir and bake for an additional 10-15 minutes.
  6. Remove from the oven and allow to cool for 10–15 minutes, stir and add dried cranberries. Store in an airtight container at room temperature for up to a month.

  Notes: Individualize this recipe by using your own spice blend, your favorite nuts/seeds or your favorite dried fruits!

• Greek Yogurt Chicken Salad
  Read More

  Ingredients

  • 1 lb chicken breast
  • ¼ cup dried cranberries 
  • 1 stalk celery, diced
  • ¼ cup diced onion
  • ¼ cup sliced or chopped almonds
  • 6 oz plain Greek yogurt
  • ½ tsp garlic powder
  • Salt and pepper to taste

  Instructions

  1. Begin poaching by placing the chicken in a pot in a single layer. Cover with water and bring to a boil, then reduce heat to low, cover and simmer 10–15 minutes or until chicken is opaque and has reached an internal temperature of 165°. Remove chicken from the water and set aside to cool. Shred or dice.
  2. Combine chicken, dried cranberries, celery, onion, almonds, yogurt and garlic powder in a bowl. Stir well to incorporate all ingredients. Season with salt and pepper to taste. 

  Note: Poaching is a quick, healthy and delicious way to cook chicken for this recipe. However, feel free to cook the chicken using any method or use leftover chicken.

• Green Goddess Salad & Dressing
  Read More

  Ingredients

  Dressing

  • 1 ripe avocado
  • ¼ cup buttermilk
  • 5 oz plain Greek yogurt
  • 3 scallions (green onions), chopped
  • 1 tsp minced garlic
  • ½ cup fresh basil leaves
  • Juice from ½ lemon 
  • ½ tsp salt (optional)
  • ½ tsp pepper

   

  Salad

  • 8 cups chopped Romaine lettuce
  • 12 oz peeled & deveined cooked shrimp
  • ½ cucumber, sliced
  • 1 cup cherry tomatoes
  • 1 cup canned chickpeas, rinsed 
  • 1 cup canned artichoke hearts, rinsed & chopped
  • ½ cup chopped celery

  Instructions

  Dressing

  Slice avocado in half and remove the pit. Scoop out of its skin and place in a blender. Add the remaining ingredients to the blender and blend until smooth.

   

  Salad

  Assemble salad by dividing lettuce among 4 large plates and top with cucumber, tomatoes, chickpeas, artichoke hearts, celery and cooked shrimp, evenly divided among the 4 plates. Drizzle dressing over the salad and serve immediately. Store leftover dressing in the refrigerator for up to 3 days.

   

  Note: To reduce the sodium in this recipe, choose fresh shrimp that has not been soaked in a sodium solution, or use fresh chicken. 

• Green Smoothie
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  Ingredients

  • ¼ cup orange juice
  • ½ cup yogurt
  • 2 cups fresh spinach
  • ½ cup fresh or frozen peaches
  • ½ cup fresh pineapple
  • 1 ripe banana
  • 1 Tbsp chia seeds (optional)
  • 2–4 ice cubes

  Instructions

  Place all ingredients into a blender. Blend until smooth. Serve immediately. 

   

  Note: Experiment with different juices and fruits for a variety of flavors! Mango, kiwi, green grapes and green apple are other fruits that work well in green smoothies. 

• Grilled Cheese & Kale Sandwiches
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  Ingredients

  • 8 slices multigrain bread
  • 8 slices mozzarella cheese
  • 1 lb kale, tough stems removed and leaves chopped
  • 3–4 Tbsp olive oil
  • Salt and pepper to taste

  Instructions

  1. Heat olive oil in a large skillet over medium-high heat.
  2. Add the kale to the skillet and cook until tender, stirring often (about 5 minutes). Season with salt and pepper to taste. Remove from heat.  
  3. Preheat a grill pan or griddle over medium heat. On a clean work surface, build the sandwiches: start with one slice of bread, top with a slice of cheese, then some cooked kale, a second slice of cheese and bread. Brush the top slices of bread with olive oil and place sandwiches, olive oil-side-down, on the preheated grill pan. Brush the other side of the sandwiches, now on top, with olive oil. Grill for 2–3 minutes on each side, or until cheese is melted. Serve immediately.

• Grilled Stone Fruit Kebabs
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  Ingredients

  • 9 assorted pieces of stone fruit (plums, nectarines, cherries, apricots)
  • 3 Tbsp sugar
  • 6 metal or wooden skewers
  • Nonstick cooking spray or olive oil to brush on grill

  Instructions

  1. If using wooden skewers, soak in water for at least 30 minutes.
  2. Spray grill with cooking spray or brush with olive oil, preheat on medium-high.
  3. Cut fruit in half and thread onto skewers so that the cut sides line up and lay flat.
  4. Sprinkle cut side of fruit with sugar and let sit a few minutes until sugar dissolves.
  5. Place fruit skewers on the grill, cut side down. Grill about 5 minutes or until heated through and caramelized. Transfer to a plate and enjoy!

• Guacamole
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  Ingredients

  • 5 ripe avocadoes
  • 2 limes, juiced
  • 1 cup finely diced white onion
  • ¾ cup cilantro leaves, chopped
  • 1 large tomato, finely diced
  • Salt to taste
  • Finely chopped jalapeno to taste (optional)
  • Garlic – grated whole clove or powder to taste (optional)
  • Cumin powder to taste (optional)

  Instructions

  1. Slice avocados in half, remove seed and scoop avocado out of the shell into a large bowl.
  2. Add juice of one lime and mash avocado with a fork or potato masher.  
  3. Stir in onion, cilantro, tomato and any other optional ingredients.
  4. Season with salt to taste and serve immediately. Store leftovers in the refrigerator for a few days; however, some browning may occur.

• The Ultimate Heart-Healthy Salmon Cake
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  Ingredients

  • 1 lb fresh salmon or 1 large can salmon (14.75 oz)
  • ¼ cup quick oats
  • ½ cup plain Greek yogurt
  • 1 egg 
  • ¼ cup finely chopped onion
  • 2 tsp dried dill
  • Pepper to taste

  Instructions

  1. Add salmon to a medium bowl, remove small bones and skin and flake with a fork.
  2. Add all remaining ingredients and stir to combine. Let mixture set at least 10 minutes.
  3. Spray a non-stick griddle with olive oil and heat to medium.
  4. Shape mixture into patties and cook on each side until lightly browned and firm.

• Herb Greek Yogurt Vegetable Dip
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  Ingredients

  • 2 cups plain low fat Greek yogurt
  • 1 tsp garlic powder
  • 2 Tbsp shallot, finely minced
  • 1 tsp dried parsley
  • 1 tsp dried dill
  • Salt and pepper to taste

  Instructions

  1. Add all ingredients to a medium sized bowl and mix well.
  2. If time allows, allow to set in the refrigerator for at least 30 minutes to help the flavors blend. Serve with raw vegetables. Store leftovers in the refrigerator for up to 4 days. 

• Herb Infused Olive Oil
  Read More

  Ingredients

  • ½ cup good quality extra virgin olive oil
  • 1 Tbsp fresh rosemary leaves
  • 1 Tbsp fresh thyme leaves
  • 2 garlic cloves

  Instructions

  1. Chop and mix the rosemary, thyme and garlic. Sprinkle the salt on the herbs and use the side of your chef knife to mash into a chunky paste.
  2. Place herb mixture and olive oil into a small sauce pan and warm over low heat, stirring occasionally, until fragrant and sizzling (10–15 minutes).
  3. Allow to cool slightly; best served warm. Serve with crudite (assorted raw vegetables for dipping), such as carrots, bell peppers, turnips, pea pods, radishes, kohlrabi and cucumber or use as a dip for bread. Also excellent as a salad dressing, popcorn topping or brushed on homemade pizza crust. Store leftovers in the refrigerator and use within 2 days.

• Homemade Corn Tortillas
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  Ingredients

  • 2 cups Masa Harina Corn Flour
  • ½ tsp salt
  • 1½- 2 cups hot water

  Instructions

  1. In a medium bowl, mix together corn flour and salt. Slowly add water and mix well. Start with 1½ cups water and add more as needed to form a dough that is neither too dry nor too sticky. Cover and let the dough rest for about an hour.
  2. Preheat a griddle to medium heat, DO NOT grease. Divide dough into approximately 12 pieces. Working with one piece at a time and keeping the rest covered, roll into a ball. Place the ball between two pieces of waxed paper. Flatten the ball to form a disk and then roll out with a rolling pin as thin as possible, approximately 6″ wide. Carefully remove the top piece of waxed paper, pick up the bottom piece of waxed paper with the tortilla and flip tortilla over onto the hot griddle. Cook for about a minute, and then flip to cook the other side for a few seconds.
  3. Serve immediately or store at room temperature in an air tight container for a couple days. Freeze for longer storage by arranging in a single layer on a baking sheet, place in freezer for a few hours and once frozen, transfer to a zip-top bag. Reheat frozen tortillas in a napkin or between paper towels. Corn tortillas need to be warm to be pliable.

• Homemade Spinach Tortillas
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  Ingredients

  • 1 cup chickpea flour
  • ⅓ cup tapioca flour
  • 2 oz spinach or kale leaves
  • 1 cup + 2 Tbsp water
  • ¼ tsp salt
  • Other spices as desired: cayenne pepper, garlic powder, herbs, etc.

  Instructions

  1. Place all ingredients in a blender or food processor and blend until very smooth.
  2. Heat a nonstick skillet over medium heat. Spritz with a small amount of oil or nonstick cooking spray.
  3. Pour about ¼ cup batter into the center of the skillet and gently tilt skillet in all directions to spread the batter into a thin circle. Cook 1–2 minutes or until set, then flip and cook another minute on the other side. Transfer to a plate and repeat with remaining batter. Makes 6–8 tortillas.
  4. Serve immediately filled with your favorite wrap, taco or burrito fillings. Unused tortillas may be refrigerated up to 3 days or frozen for longer storage—simply reheat in the microwave when ready to serve.

   

  Notes

  • If the batter is too thick, add more water.
  • You may use most other flours in place of the chickpea flour; even whole wheat flour may be used but the product will not be gluten free.

• Honey Mustard Brussels Sprouts Foil Pack
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  Ingredients

  •  1 lb Brussels sprouts, halved
  • 2 Tbsp olive oil
  • ¼ cup balsamic vinegar
  • 1 Tbsp honey
  • 1 Tbsp whole grain mustard or Dijon mustard
  • ¼ tsp crushed red pepper flakes (optional)
  • ¼ cup freshly grated Parmesan cheese
  • 2 large pieces of foil

  Instructions

  1. In a large bowl, whisk together oil, vinegar, honey, mustard and red pepper flakes.
  2. Add Brussels sprout halves and toss to coat evenly.  
  3. Arrange Brussels sprouts on a piece of aluminum foil. Fold foil around the sprouts to make a foil pack. 
  4. Place foil packs on a preheated grill and cook for 20 minutes. Foil packs may also be cooked  over a campfire or in a 400˚ oven for about 20 minutes.
  5. Transfer sprouts to a serving platter and serve sprinkled with grated Parmesan.  

   

  Umami (noun | oo-mah-mee)

  a taste sensation that is meaty or savory — imparted by glutamate and certain other amino acids — often considered to be one of the basic taste sensations along with sweet, sour, bitter and salty.

• Inflammation-Busting Breakfast Bowl
  Read More

  Ingredients

  Bowl:

  • 1 cup black “forbidden” rice
  • 1 large bunch of kale
  • 3 Tbsp olive oil
  • 2 scallions, thinly sliced
  • 4 eggs, cooked as desired
  • Salt and pepper to taste

  Sauce:

  • ¼ cup vegetable or chicken broth
  • 1 tsp ground turmeric
  • ½ tsp ground ginger or 1 Tbsp fresh
  • ½ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp pepper

  Instructions

  Steps 1–4 may be prepared up to a day ahead of time. 

  1. Bring 2 cups of water to a boil. Stir in rice, cover, reduce heat to medium-low and simmer 35–40 minutes or until all water is absorbed. Remove from heat and let sit for 5 minutes with cover on.
  2. Preheat oven to 400°. Wash kale and remove tough stems, then chop into bite-sized pieces. Pile onto a rimmed baking sheet, drizzle with olive oil and sprinkle with salt and pepper. Massage oil and seasonings into kale until well-coated. Spread kale on baking sheet and roast 10–15 minutes or until kale is tender and crisp in some spots.
  3. Mix rice and kale together in a large storage container. Refrigerate until ready to serve.
  4. In a small bowl, whisk sauce ingredients together. Refrigerate until ready to use.
  5. To serve, cook eggs sunny side up or however you prefer. Drizzle dressing all over rice and kale mixture and stir to combine, then microwave until heated through. Divide into four portions and top with an egg and sliced scallions. Enjoy!

   

  Notes:

  • Try this recipe with all your favorite whole grains: brown rice, red rice, wild rice, quinoa or faro would all be excellent.
  • Don’t like kale? No problem! Try using your favorite vegetables, roasted or cooked any way you like!
  • This is a great meal prep recipe and is delicious at any time of the day!

• Jicama Fruit Salad
  Read More

  Ingredients

  • 2 cups diced jicama
  • 1 cup diced mango
  • 1 cup diced pineapple
  • 2 kiwis, peeled and sliced
  • 1 cup sliced strawberries
  • 3 Tbsp freshly squeezed lime juice
  • 1 Tbsp honey
  • Lime zest (optional) 

  Instructions

  1. In a large bowl, whisk together lime juice and honey. Add jicama and diced fruit, toss to combine. Chill for a few hours before serving to allow flavors to meld. 

  Note: Many fruits pair well with jicama. Experiment with different flavor combinations! 

• Kale Quinoa Salad
  Read More

  Ingredients

  • 2 Tbsp lemon juice
  • 2 Tbsp mayonnaise
  • 2 Tbsp extra-virgin olive oil
  • 1 Tbsp Dijon mustard
  • ¼ tsp kosher salt
  • 5 cups thinly sliced Tuscan or regular kale
  • 2 cups cooked warm quinoa
  • ¼ cup chopped smoked almonds

  Instructions

  1. Make the dressing: In a large bowl, whisk together the lemon juice, mayonnaise, oil, mustard, and salt.
  2. Thoroughly toss the kale with the dressing.
  3. Toss the quinoa with the dressed kale, and sprinkle with the almonds.

• Layered Enchilada Bake
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  Ingredients

  • 1 lb ground chicken or turkey
  • 1 cup onion, chopped
  • ½ cup green pepper, chopped
  • 15 oz can pinto beans, drained & rinsed
  • 15 oz can black beans, drained & rinsed
  • 10 oz can diced tomatoes with green chilies
  • ⅓ cup water
  • 1 Tbsp taco seasoning
  • 2 cups shredded cheddar cheese
  • 6 whole wheat tortillas
  • Non-stick cooking spray
  • 1 tsp olive oil

   

  Optional, for serving:

  • Chopped green onions
  • Fresh tomato, diced
  • Salsa
  • Sour cream or plain Greek yogurt

  Instructions

  1. Preheat oven to 350°.
  2. Add 1 tsp olive oil to a skillet or coat with cooking spray. Cook meat, onion and green pepper over medium heat until meat is fully cooked and vegetables are tender. Drain if necessary. 
  3. Add beans, tomatoes with chilies, water and taco seasoning to the skillet and bring to a boil.
  4. Reduce heat, cover and simmer for 10 minutes.
  5. Put a small amount of the meat mixture in the bottom of a greased pan, cut tortillas in half and layer across the mixture in the pan; add another layer of the meat mixture, then a layer of cheese and continue making 3 layers. 
  6. Put long toothpicks in the casserole and cover with foil, then bake 45–60 minutes. 
  7. Cut, serve, enjoy!

• Make-Your-Own Teriyaki Sauce
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  Ingredients

  • ¼ cup reduced sodium soy sauce
  • ½ cup water
  • 1 Tbsp corn starch
  • 4 Tbsp honey

  Instructions

  1. In a small pot, whisk together soy sauce, water and corn starch over medium-high heat until smooth. 
  2. Once the mixture is warm, add honey and whisk until dissolved. 
  3. Bring to a boil, then reduce heat to medium. Whisk constantly until desired thickness is reached. If it gets too thick, add additional water. Sauce will thicken as it stands.

  Note: Jazz up your sauce by adding some favorite ingredients, such as: 1 minced clove of garlic, 1 tsp grated ginger, 2 Tbsp pineapple juice, 4 Tbsp crushed pineapple, 2–4 Tbsp rice vinegar (to taste)

• Marinara Zoodles
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  Ingredients

  • 2 large or 4 small zucchini, spiralized  
  • ½–1 jar (24 oz) marinara sauce
  • 1 tsp olive oil
  • 2 oz whole wheat spaghetti noodles (optional)

  Instructions

  Stove Top Instructions

  1. If using pasta, cook according to package instructions. The addition of pasta to this recipe will help absorb any excess liquid from the zucchini noodles (also called zoodles). 
  2. Heat olive oil in a large skillet over medium heat. Add zoodles and cook for 3–5 minutes, or until crisp tender. 
  3. Add sauce and continue cooking until sauce is heated through and zoodles have reached desired consistency. Add cooked pasta, if you’re using it, and serve immediately. 

   

  Crock Pot Instructions

  1. Add the zoodles to the Crock Pot.
  2. Cover with marinara sauce.
  3. Cook on low for 2–3 hours.
  4. If desired, or if marinara zoodles have too much extra liquid, add cooked pasta. Stir gently to combine. Alternately, uncooked pasta may be added during the last 30–40 minutes of cooking. 
  5. Serve immediately and enjoy!

• Marinated Mushroom Skewers
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  Ingredients

  • 2 lbs button mushrooms, sliced in half, or about ½” thick
  • 2 Tbsp balsamic vinegar
  • 1 Tbsp soy sauce, tamari or coconut aminos
  • 3 cloves garlic, chopped
  • ½ tsp fresh thyme, chopped (⅛ tsp dried)
  • Pepper to taste

  Instructions

  1. In a large bowl, whisk together the vinegar, soy sauce, garlic, thyme and pepper.
  2. Add sliced mushrooms and toss to coat.
  3. Marinate for 30 minutes.
  4. Arrange mushrooms on skewers and grill over medium-high heat for 2–3 minutes per side, or until slightly charred and tender.

   

  Umami (noun | oo-mah-mee)

  a taste sensation that is meaty or savory — imparted by glutamate and certain other amino acids — often considered to be one of the basic taste sensations along with sweet, sour, bitter and salty.

• Mediterranean Baked Fish
  Read More

  Ingredients

  • 1 Tbsp olive oil
  • 2–3 cloves of garlic, minced
  • 28 oz can crushed tomatoes
  • ¼ cup basil, chopped (1 tsp dried)
  • Black pepper to taste
  • 4 large cod fillets (or other white fish) – about 2 lbs
  • 1 whole lemon, sliced
  • 1 Tbsp capers
  • 6–8 whole Kalamata olives, sliced, pits removed
  • Hot cooked pasta or rice for serving (optional)

  Instructions

  1. Preheat oven to 375°.
  2. In a large skillet (preferably one that can go in the oven), add olive oil and garlic. Cook garlic until just fragrant. Add crushed tomatoes, basil and black pepper.  Stir to combine and heat through.
  3. Place fish on top of tomato sauce. Top with lemon slices, capers and olives. If you don’t have a skillet that can go in the oven, simply transfer the sauce to an oven-proof pan and layer as instructed above.  
  4. Bake fish uncovered for 15–20 minutes or until it flakes easily with a fork. Serve with whole grain pasta or brown rice if desired. For an extra Mediterranean twist, try serving with a legume pasta, such as chickpea or red lentil pasta.

• Mediterranean Plant Protein Pasta Salad
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  Ingredients

  Salad:

  • ½ cup quinoa
  • 8 oz macaroni pasta
  • 1 Tbsp olive oil
  • 1 small cucumber, about 1 cup diced
  • 1 can (13.75 oz) artichoke hearts, drained
  • 1 sweet bell pepper, chopped
  • ½ cup diced red onions or scallions
  • 1 cup cherry tomatoes, halved
  • ¼ cup sliced olives
  • 1 can chickpeas, drained and rinsed
  • 2 Tbsp capers (optional)
  • Fresh basil to garnish (optional)

   

  Dressing:

  • ½ cup plain Greek yogurt
  • 1 clove garlic, minced
  • 2 Tbsp fresh lemon juice
  • 2 tsp tahini
  • ¼–½ cup chopped fresh parsley and/or dill
  • ¼–½ tsp salt
  • Black pepper to taste

  Instructions

  1. Rinse quinoa to prevent bitterness, then cook both the quinoa and pasta according to package instructions. 
  2. When pasta has finished cooking, transfer to a large mixing bowl and drizzle with 1 Tbsp of olive oil. Mix well to prevent it from sticking together. Stir in cooked quinoa and set grains aside to cool slightly.
  3. Meanwhile, chop cucumber, artichoke hearts, bell pepper and onion. Slice tomatoes in half. Add vegetables to cooled pasta and quinoa. Drain the olives, chickpeas and capers and add those to the salad as well.
  4. To make the dressing, whisk together tahini and lemon juice until the mixture is smooth. Add the yogurt, garlic, parsley, salt and pepper to taste. Whisk until well-combined.
  5. Pour the dressing over the salad. Mix well and garnish with basil if desired. 
  6. Serve immediately and store leftovers in the refrigerator. This salad refrigerates well for up to 4 days making it great for meal prep! Enjoy!

• Mediterranean Vegetable Sauté
  Read More

  Ingredients

  • 1 Tbsp olive oil
  • 1 cup onion, chopped
  • 4 cups zucchini (green, yellow or both), diced
  • 1–2 cloves of garlic, minced
  • ¼ cup walnuts, chopped
  • ¼ cup jarred roasted red peppers, chopped
  • 8–10 whole Kalamata olives (or olive of choice), chopped, pits removed
  • Black pepper

  Instructions

  1. Heat olive oil in a large skillet over medium heat. Add onion and cook until onion begins to turn translucent, about 2–3 minutes, stirring occasionally.  
  2. Add zucchini and minced garlic and continue cooking until zucchini is crisp-tender, 2–5 minutes, stirring occasionally.  
  3. Add chopped red peppers and olives. Continue cooking another minute or two to help flavors meld. Keep warm until ready to serve.
  4. Top with walnuts immediately before serving.

  Note: Try swapping the roasted red peppers with sun dried tomatoes, olives with capers, and/or walnuts with chopped pistachios, almonds, or sunflower seeds. Yum! The possibilities are endless!

• Mexican Lentil Casserole
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  Ingredients

  Lentil Filling

  • 1 Tbsp olive oil
  • 1 cup chopped onion
  • 1 cup chopped bell pepper
  • 2 garlic cloves, minced
  • 3 cups water
  • 1 ¼ cups dry brown lentils, rinsed and sorted
  • 14 oz can tomato sauce*
  • 1 pkg taco seasoning (7 tsp)*

   

  Whole Grain Cornbread Topping**

  • 1 cup whole grain cornmeal
  • 1 cup whole wheat flour
  • ¼ cup sugar
  • ½ tsp baking soda
  • 1 Tbsp baking powder
  • ½ tsp salt
  • 1 egg
  • 1 cup buttermilk***
  • ¼ cup olive oil

  Instructions

  1. To prepare the lentil filling, start by heating 1 Tbsp oil in a large saucepan over medium heat. Add onion and bell pepper and cook, stirring frequently until tender. Add garlic and cook another minute.
  2. Add lentils, water, tomato sauce and taco seasoning to the saucepan. Bring mixture to a simmer and cook, partially covered for 35–40 minutes or until lentils are tender. 
  3. When lentils are almost done, preheat oven to 400º F, grease 2-quart casserole dish with non-stick spray or extra olive oil and prepare cornbread topping.
  4. To prepare cornbread topping, combine cornmeal, flour, sugar, baking soda, baking powder and salt in a medium bowl. In a separate bowl, combine egg, buttermilk and oil. Gently mix wet ingredients with the dry until just combined. 
  5. To assemble the casserole, pour the warm lentil mixture into the casserole dish, then carefully spoon the cornbread batter over the lentil mixture and spread until evenly covered. Bake uncovered for 15–20 minutes or until topping is golden brown and cooked through.

   

  *To reduce sodium, use no-salt added tomato sauce and homemade salt-free taco seasoning. (Find our taco seasoning recipe here.)

  **For quick cornbread, substitute a store-bought mix, such as Jiffy brand and follow package instructions to make the batter.   

  ***Buttermilk substitute: 1 Tbsp vinegar or lemon juice + enough milk to make 1 cup. Combine and let set for 5 minutes before using.

• Morning Tacos
  Read More

  Ingredients

  • Corn tortillas (1–2 per person)
  • Eggs (1–2 per person)

   

  Optional Toppings/Ingredients

  • Fresh spinach
  • Ham, bacon or sausage
  • Avocado (sliced or mashed)
  • Fresh chopped cilantro
  • Fresh chopped chives
  • Hot sauce or Sriracha
  • Salsa or pico de gallo
  • Refried black beans
  • Guacamole
  • Cheese
  • Sour cream or Greek yogurt
  • Smoked paprika

  Instructions

  1. Decide how you want to cook your eggs–scrambled, sunny side up, over easy… however you like them!
  2. Pick a your toppings and ingredients. 
  3. Begin cooking your eggs. As they cook, heat the tortillas until they are warm and pliable.  Tortillas may be heated in a dry skillet, on a dry griddle, or in the microwave wrapped in a paper towel.
  4. To serve, place warm tortillas on a plate, top with egg and other desired toppings. Enjoy for breakfast, lunch, dinner, or a hearty snack!  

   

  Egg Taco Ideas

   

  The Sam I Am: Heat 1 tsp of butter in a non-stick skillet over medium heat. Add spinach (about a handful per egg) and diced ham. Cook, stirring occasionally, until spinach wilts. Meanwhile, crack eggs into a bowl. Lightly scramble, then add to the skillet. Cook until eggs reach desired consistency. Place in warm corn tortillas and add diced avocado, chopped chives, cheddar cheese, hot sauce, smoked paprika.

  The Southwestern: Cook egg as desired and heat tortilla on a griddle. Layer tortilla with refried black beans, shredded cheese, salsa and egg. Top with guacamole and hot sauce.

  The Andrea: Cook egg as desired and heat tortilla on a griddle. Top tortilla with shredded cheese, egg, avocado, Sriracha and a few sprigs of fresh cilantro.

• Mujadara (Lentils & Rice with Caramelized Onions)
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  Ingredients

  • 2 Tbsp oil
  • 1¾ cups lentils, rinsed and sorted
  • 1 cup brown basmati rice, rinsed and preferably soaked
  • 1 tsp cumin
  • 5 cups chicken or vegetable broth
  • 1 large or 2 small onions (3–4 cups), thinly sliced
  • Salt and pepper to taste

  Instructions

  1. Heat ½ Tbsp oil in a large skillet. Add lentils, rice, and cumin and toast for a minute or two. Add broth and bring to a boil. Once boiling, reduce heat to low, cover, and simmer until all liquid is absorbed, about 30 minutes.
  2. While lentils and rice are cooking, heat remaining 1½ Tbsp of oil in a separate skillet. Add sliced onion. Sauté the onions over medium-low heat for 20-25 minutes, stirring frequently. Ideally, the onions should turn translucent and then gradually start to caramelize and turn light brown. Be careful not to burn the onions.
  3. Serve the lentils and rice with the caramelized onions on top. This makes an excellent side dish or vegetarian main dish. For a vegetarian main dish, serve with plain yogurt and a green salad or try this dish with cucumber yogurt sauce.

• Nacho Popcorn
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  Ingredients

  • ½ cup popcorn kernels
  • 2 Tbsp olive oil
  • ¼ cup nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp chili powder
  • ⅛ tsp cayenne pepper
  • 1 tsp salt

  Instructions

  1. If necessary, grind spices, salt and nutritional yeast to a fine powder, set aside.
  2. Put oil and a kernel of popcorn in a large pot, cover with lid.
  3. When the kernel pops, add the rest of the popcorn kernels to the hot oil in the pot and cover with a lid.
  4. Cook over medium heat, gently shaking and swirling the kernels occasionally until the kernels begin to pop.
  5. Once the popping lessens and most of the kernels have popped, remove from heat immediately and put the popcorn into a large bowl. 
  6. Promptly sprinkle the popcorn with as much or as little seasoning as you like. Toss to coat. Serve and enjoy!

• Nice Cream
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  Ingredients

  • 4 very ripe bananas, peeled and frozen
  • ¼- ½ cup plant-based milk

   

  Optional ingredients:

  • ¼ cup nut butter (peanut, almond, cashew)
  • Flavors to taste (cocoa powder, chocolate syrup, cinnamon, jam, frozen fruit)
  • Flavor extracts (vanilla, almond, peppermint)
  • Mix-ins (chocolate chips, shredded coconut, chopped nuts)

   

  Inspiration:

  • Chocolate- Banana, milk, peanut butter, vanilla, cocoa powder or chocolate syrup
  • Cinnamon Roll- Banana, milk, almond butter, vanilla, cinnamon
  • Tropical- Banana, coconut milk, vanilla, frozen pineapple and/or mango
  • Strawberry- Banana, milk, vanilla, frozen strawberries, strawberry jam

  Instructions

  1. Place all ingredients (except mix-ins) in a high speed/power blender or food processor. I like to use my Ninja Chef, which has an ice cream setting. Blend until smooth. My blender has a pestle for pushing down ingredients as it is blending. 
  2. Your nice cream should be the consistency of soft serve ice cream. Stir in any mix-ins and serve immediately. Nice cream is best fresh, but you can store any leftovers in the freezer in an air-tight container—just thaw slightly before serving.

• Oregano Pesto
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  Ingredients

  • 1 cup fresh oregano
  • ½ cup almonds
  • ½ cup parmesan cheese
  • 1 garlic clove, chopped
  • ½ cup olive oil
  • Salt to taste (about ¼ tsp)
  • Pepper to taste

  Instructions

  1. Add all ingredients except for olive oil, salt and pepper into food processer. Pulse to chop and combine the ingredients.
  2. With the food processor running, slowly add the olive oil. Turn off the processor, scrape down the sides, and process again until smooth.
  3. Season with salt and pepper to taste.
  4. Use immediately as desired on pasta, pizza, baked potatoes or as a spread.
  5. Refrigerate leftover pesto tightly covered with plastic wrap.
  6. To freeze, line an ice cube tray with plastic wrap.  Pour pesto in the tray and freeze until solid. Once frozen, transfer pesto cubes to a zip top bag and store in the freezer for several months. Alternately, pesto can be poured directly into a large zip top bag. Zip partially closed and squeeze as much air as possible out of the bag. Close the bag the remainder of the way and lay flat in the freezer, making sure the pesto is in an even layer. When ready to use, break off a chunk of the frozen pesto and return the rest to the freezer.

• Parfait Pops
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  Ingredients

  • Yogurt of choice (6–8 oz)
  • Fresh fruit of your choice (popular choices are strawberries, kiwi, raspberries, mango, blueberries)
  • Granola to taste

   

  Note: Amount of each ingredient will vary depending on size of Popsicle molds and desired number of pops. If you don’t have Popsicle molds, you can also use ice cube trays to make your parfait pops.

  Instructions

  1. Layer yogurt, fruit and granola into Popsicle molds as desired. Make sure you have enough yogurt to hold everything together. Insert Popsicle sticks.
  2. Freeze until solid, at least 3–4 hours.
  3. To serve, run Popsicle mold under hot water until pop is easy to remove. Enjoy!

• Parmesan Roasted Asparagus
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  Ingredients

  • 1 large bunch of asparagus
  • 1 Tbsp olive oil
  • ¼ cup fresh parmesan cheese
  • Black pepper (optional)

  Instructions

  1. Preheat oven to 400°.
  2. Line a baking sheet with parchment paper.
  3. Wash asparagus and trim off the woody ends.  
  4. Place on parchment-lined baking sheet in a single layer.
  5. Drizzle asparagus with olive oil and roll asparagus to coat.
  6. Roast for 15 minutes or until asparagus is tender.
  7. Sprinkle with parmesan cheese and return to oven for another minute to melt cheese.
  8. Serve and enjoy!

• Parsley Pesto
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  Ingredients

  • 2 cup parsley, packed
  • 1 cup walnuts
  • ½ cup freshly grated parmesan cheese
  • 3 garlic cloves, chopped
  • ½ cup olive oil
  • Salt to taste (about ¼ tsp)

  Instructions

  1. Add all ingredients except for olive oil, salt and pepper into food processer. Pulse to chop and combine the ingredients.
  2. With the food processor running, slowly add the olive oil. Turn off the processor, scrape down the sides, and process again until smooth.
  3. Season with salt and pepper to taste.
  4. Use immediately as desired on pasta, pizza, baked potatoes or as a spread.
  5. Refrigerate leftover pesto tightly covered with plastic wrap.
  6. To freeze, line an ice cube tray with plastic wrap.  Pour pesto in the tray and freeze until solid. Once frozen, transfer pesto cubes to a zip top bag and store in the freezer for several months. Alternately, pesto can be poured directly into a large zip top bag. Zip partially closed and squeeze as much air as possible out of the bag. Close the bag the remainder of the way and lay flat in the freezer, making sure the pesto is in an even layer. When ready to use, break off a chunk of the frozen pesto and return the rest to the freezer.

• Pesto Chicken Pizza
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  Ingredients

  Whole Wheat Crust

  • 1 cup whole wheat flour
  • ¾–1½ cups all purpose flour
  • 1 envelope Fleischmann’s Pizza Crust Yeast
  • 1½ tsp sugar
  • ¼ tsp salt
  • ⅔ cup hot water (120–130⁰F) 
  • 3 Tbsp olive oil

   

  Toppings

  • ⅓ cup pesto*
  • 2 medium tomatoes, very thinly sliced
  • ¾ cup cooked chicken, diced
  • 1½ cups shredded mozzarella cheese 

  Instructions

  1. Preheat oven to 400°.
  2. In a large bowl, combine whole wheat flour, yeast, sugar, and salt. Add hot water and oil to the dry ingredients and mix until well blended. Gradually add all-purpose flour until the dough forms into a ball. The ball of dough should be slightly sticky.  
  3. Transfer dough to a clean, floured surface and knead, adding more flour as necessary, until dough is smooth and elastic, about 4 minutes.  
  4. Grease a pizza pan or baking sheet.
  5. Using a rolling pin, roll out the dough on a floured surface to desired shape and size.  If using a pizza pan, roll into a 12” circle or, if using a baking sheet, roll into a large rectangle. Transfer dough to the greased pan. Alternately, dough may be pressed into greased pan instead of rolled. 
  6. Spread pesto on top of the dough. Top with sliced tomatoes, chicken, and cheese.
  7. Bake for 12–15 minutes or until cheese is melted and crust is brown.

  *We have four delicious pesto recipes available here: Basil Pesto, Cilantro Pesto, Parsley Pesto, Oregano Pesto

• Pesto Pasta with Chicken & Peas
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  Ingredients

  • 8 oz whole wheat rotini or penne pasta
  • 1 cup frozen peas
  • 1 cup cooked chicken, cut into bite-size pieces
  • ¼ cup pesto*

  Instructions

  1. Cook pasta per package instructions.
  2. When pasta is al dente, add frozen peas to boiling water along with pasta. Cook for about 20 seconds, then drain pasta and peas. Return pasta and peas to the pot and add chicken and pesto. Return to heat for about a minute, or until chicken is heated through.  Serve immediately. 

   

  *We have four delicious pesto recipes available here: Basil Pesto, Cilantro Pesto, Parsley Pesto, Oregano Pesto

• Pick & Roll Egg Sandwiches
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  Ingredients

   

  Pick an ingredient from each category and roll with your own creation!

  • Bread: English muffin, bagel, bagel thin, biscuit, toast (preferably 100% whole grain)
  • Bell pepper: Red, orange, yellow or green (or any shade in between!)
  • Egg: Over easy/medium/hard, scrambled, or just the whites
  • Cheese: Cheddar, Swiss, Pepper Jack, Colby, provolone, Gouda, muenster, Havarti, mozzarella or any other natural cheese (try to avoid pasteurized processed cheese product)
  • Meat: Ham, bacon, sausage, turkey sausage, deli meat
  • Toppings: Butter, avocado, spinach, arugula, onion, guacamole, tomato, pesto, hot sauce, chives, cilantro, sautéed greens, grilled zucchini or eggplant, sundried tomato, olive tapenade…the possibilities are endless!

  Instructions

   

  1. Toast bread, and butter if desired.
  2. Cook or heat meat per package instructions.
  3. Cook egg as desired, or for a fun variation, try slicing a bell pepper into ½” thick rings. Place pepper ring(s) on a greased non-stick griddle or frying pan.  Crack egg into the center of each pepper. It will look like the eggs are in a little pepper nest! Cook the egg/pepper until the egg is firm on the bottom.  Flip to cook the other side. Cook until the egg is set to your liking. Top egg with cheese to let the warmth of the egg melt the cheese.
  4. Build your sandwich with your choice of bread, egg, cheese, meat and toppings. Serve immediately and enjoy!

• Pick & Roll Energy Bites
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  Ingredients

  Pick an ingredient from each category and roll with your own creation!

  • 1 cup nuts: almonds, peanuts, walnuts, pecans, pistachios, cashews, sunflower seeds
  • 1 cup dried fruit: dates, prunes, raisins, cherries, apricots, apples
  • ½ cup grain or coconut: rolled oats, other rolled grain, popped amaranth, unsweetened shredded coconut
  • ¼ cup nut butter: peanut, almond, cashew, sunflower seed, soy spread
  • 1 tsp–1 Tbsp flavoring (optional):  vanilla extract, almond extract, cocoa powder, cinnamon, apple pie seasoning, pumpkin spice, ginger, allspice, nutmeg, cloves, salt (⅛ tsp or less)
  • 1–2 Tbsp sweetener (optional): Honey or maple syrup (add if your mixture isn’t quite sweet enough or sticky enough to form into a ball)
  • 1 Tbsp super seeds (optional): Chia, ground flax, hemp, pumpkin, sunflower, sesame
  • ¼ cup mix-ins (optional): chocolate chips, white chocolate chips, peanut butter chips, butterscotch chips, caramel bits, mini M&M’s, dried blueberries, dried cranberries, granola, unsweetened coconut

  Instructions

  1. Place nuts, fruit, and grain/coconut into the bowl of a food processor. Pulse until the mixture forms a fine crumb.
  2. Add nut butter, flavorings and sweetener and pulse until well combined.
  3. Open the food processor and press some of the dough together with your fingers to see if it is sticky enough to hold together in a ball. If the mixture is too dry, add more nut butter or liquid sweetener.
  4. Stir in desired seeds and mix-ins.
  5. Roll into small balls, then refrigerate or freeze for later; they thaw quickly at room temperature and are even yummy partially frozen!

   

  Energy Bites Ideas

   

  Almond Joy: Dates, almonds, coconut, almond butter, cocoa powder, almond extract. Mix in chocolate chips, some more coconut flakes and chia seeds if desired.

  Apple Pie: Walnuts, dates, apples, rolled oats, almond butter, vanilla, cinnamon or apple pie spice, honey. Mix in Craisins, caramel bits or coconut.

  “Simace”: Walnuts, prunes, popped amaranth, peanut butter, cinnamon, chia and chocolate chips. Original recipe from the Miller kitchen, name courtesy of Miles Miller (age 5).

  Peanut Butter Chocolate Chip Cookie (Budget Friendly!): Peanuts, raisins, oats, peanut butter, vanilla, honey, flax, chocolate chips.

  Happy Trails: Sunflower seeds, raisins, coconut or oats, peanut butter or sunflower seed butter, chia seeds, honey, mini M&M’s.

• Pick & Roll Quesadillas
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  Ingredients

  Pick an ingredient from each category and roll with your own creation!

  • Tortilla: Choose your favorite brand, preferably whole wheat.
  • Cheese (preferably shredded): Cheddar, Monterrey Jack, Pepper Jack, mozzarella, Mexican blend, Swiss, Gouda, Brie, or any other natural cheese.
  • Protein: Chicken, steak, pork, turkey, taco meat, ham, chorizo, hamburger, deli meat, leftover BBQ, pepperoni, sausage, refried beans, black beans, bacon, scrambled eggs
  • Vegetable/Fruit: Diced pepper, onion, green onion, spinach, tomato, avocado, mushrooms, corn, cooked broccoli/cauliflower, grilled vegetables, roasted vegetables, olives, pickles, pineapple, apples, pears
  • Miscellaneous: Taco seasoning, garlic powder, paprika, onion powder, grill seasoning, jerk seasoning
  • Sauce: Salsa, pizza sauce, guacamole, pesto, enchilada sauce, sour cream, Sriracha, salad dressings

  Instructions

  1. Prepare desired toppings.
  2. Preheat a griddle to medium heat. Place tortilla on the griddle.  Add desired toppings on ½ of the tortilla.  Fold the other half of the tortilla over the ingredients.  Cook on one side until tortilla is golden brown and cheese is starting to melt.  Flip and continue cooking to brown the other side.  Transfer quesadilla to a plate, slice into triangles and serve and enjoy!

   

  Quirky Combos:

  • Pizzadilla: Mozzarella cheese and your favorite pizza toppings (don’t forget the veggies!). Add some pizza sauce to the inside, or use it as a dip.
  • Cheeseburger: Crumbled hamburger, grill seasoning, cheddar cheese, chopped onion, pickle and tomato
  • Hawaiian: Mozzarella, ham, red bell pepper and pineapple
  • Cheesy Broccoli: Cheddar, chopped cooked broccoli, corn, garlic powder.
  • Breakfast: Cheddar, sausage, scrambled egg, sautéed pepper and onion
  • Thanksgiving: Cheddar, turkey, cranberry sauce, green onion
  • Southwestern: Mexican blend cheese, taco seasoning, black beans, corn, green onion

• Pico de Gallo (Fresh Salsa)
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  Ingredients

  • 2½ cups Roma tomatoes, seeded and chopped
  • 1 cup finely chopped red or white onion
  • 1 jalapeño pepper, seeded and finely chopped (add more or less to taste)
  • ½ cup chopped fresh cilantro
  • 2 limes, juiced
  • Salt to taste

  Instructions

  1. In a large bowl, mix together onion, jalapeño, and lime juice. Let stand a few minutes.
  2. Stir in chopped tomatoes and cilantro.
  3. Season with salt to taste and serve as soon as possible. May be stored in the refrigerator for a few days, but this salsa is best when fresh.  

• Pink Pancakes
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  Ingredients

  • 3 cups whole wheat flour
  • 3 tsp baking powder
  • 1.5 tsp baking soda
  • ¼ tsp salt
  • 2 ripe bananas
  • 2¼ cups cooked, diced beets (you may want to try a 10 oz package of frozen, diced beets cooked according to package instructions)
  • 2.5 cups buttermilk
  • 1 cup plain Greek yogurt (vanilla will work fine too)
  • 3 eggs

  Instructions

  1. In a large bowl, combine flour, baking powder, baking soda and salt. Set aside.
  2. Add all remaining ingredients to a food processor or blender. Blend until very smooth.  
  3. Add wet ingredients from the food processor into the bowl of dry ingredients. Stir to combine.
  4. Heat a lightly oiled griddle over medium heat. Scoop pancake batter onto the griddle using approximately ½ cup batter per pancake. Cook until bubbles start to form in the center of each pancake. Flip pancakes and cook for a minute or two on the other side. Serve warm with a thin layer of Nutella and fresh berries, peanut or almond butter and unsweetened coconut flakes, or a drizzle of maple syrup. 

  Notes:

  • This recipe makes a lot of pancakes, which is a good thing because they freeze and reheat really well! Simply layer leftover, cooled pancakes on a cookie sheet and place in the freezer for a few hours. Once pancakes are frozen, transfer to a zip-top bag to keep them fresh for up to 3–4 months. Reheat in a toaster or in the microwave wrapped in a paper towel. Reheated pancakes are perfect for a quick breakfast or an anytime snack.
  • Buttermilk substitute: start with a large liquid measuring cup, add 2.5 Tbsp lemon juice or vinegar and pour in regular milk until the total volume reaches 2.5 cups. Let stand a few minutes.  
  • Experiment with incorporating different flours in place of part of the whole wheat flour. Some favorite flours to incorporate include lupin, coconut, quinoa, oat and almond.  

• Plant-Based Taco Filling
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  Ingredients

  • 1 cup green, brown or black lentils
  • 1 cup water
  • 1 Tbsp oil (preferably olive oil)
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 10 oz can diced tomatoes with green chilies
  • 2 Tbsp taco seasoning

  Instructions

  1. Sort lentils to ensure they are free of debris. Transfer lentils to a fine mesh sieve and rinse well with water. Set aside.

  2. In a large skillet with a lid, heat 1 Tbsp oil over medium heat. Add diced onion and green bell pepper. Cook 2–3 minutes or until onion is translucent. 

  3. Add lentils, water, diced tomatoes and taco seasoning. Stir to combine. Turn up heat and bring mixture to a boil. Cover, reduce heat and simmer 15–20 minutes or until water is absorbed and lentils are tender.

  4. There are endless options to serve this plant-based taco filling: make hard or soft shell tacos, nachos, burritos, burrito bowls with rice or quinoa, taco salad, quesadillas or even served over a baked white or sweet potato. Enjoy!

   

  Note: Using store-brand ingredients and standard green or brown lentils, this recipe costs less than $1 per serving to make!

• Power-Packed Sheet Pan Pancakes
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  Ingredients

  • ¼ cup butter, unsalted
  • ½ cup zucchini, grated
  • ½ cup carrots, grated
  • ⅔ cup milk
  • ½ cup applesauce, unsweetened
  • 2 eggs
  • 1 tsp vanilla extract
  • 1½ cups whole wheat flour*
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp cinnamon
  • ¼ tsp salt

   

  Topping ideas: mix and match your favorites, or do sections of different flavors on the same pan. Bananas, strawberries, raspberries, blueberries, peaches, chopped nuts, chocolate chips, cream cheese

  Instructions

  1. Preheat oven to 425°. Microwave butter until melted (approx. 20–30 seconds). Using a pastry brush, spread 2 Tbsp of butter on bottom and sides of 10×15” rimmed sheet pan.
  2. In a medium bowl, combine the wet ingredients: remaining butter, grated zucchini, grated carrot, milk, applesauce, eggs and vanilla. Stir until combined.
  3. In a separate bowl, whisk together dry ingredients: flour, baking powder, baking soda, cinnamon and salt. Add the dry ingredients to the wet ingredients and stir until just combined. 
  4. Pour batter into the buttered sheet pan and smooth into an even layer. Top with desired toppings.  
  5. Bake for 13–14 minutes or until slightly risen and cooked through. Slice into squares and serve with your favorite syrup, fruit sauce or yogurt.

   

  *Try swapping half the wheat flower with alternate flours like almond, coconut, chickpea, quinoa, oat or buckwheat flours.

  Tip: pancake squares can be frozen and reheated in the microwave.

   

• Rainbow Vegetable Hash
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  Ingredients

  • 4 oz turkey sausage
  • 2½ Tbsp avocado oil
  • 1 cup diced rutabaga
  • 1 cup diced turnip
  • 1 cup diced butternut squash
  • 1 cup quartered Brussels sprouts
  • 1 cup diced red bell pepper
  • 1-2 cloves garlic, chopped (optional)
  • Salt and pepper to taste
  • 4 eggs, cooked over easy or poached
  • 2 oz goat cheese, gouda, feta or provolone (optional)
  • Sliced radishes, spring greens, cilantro, Sriracha or hot sauce (optional for serving/garnish)

  Instructions

  1. Preheat oven to 400°. Wash all vegetables, then peel rutabaga and butternut squash. Dice rutabaga, turnip and butternut squash into ¼” cubes. Quarter Brussels sprouts and cut pepper into pieces slightly larger than the other vegetables.
  2. Pile the vegetables onto a large rimmed baking sheet. Drizzle 2 Tbsp avocado oil over the vegetables, toss to coat and arrange in a single layer. Roast for 30-40 minutes, or until slightly brown and tender. This step may be done in advance and then refrigerate roasted vegetables until ready to use.
  3. In a large non-stick skillet, add a small amount of oil and turkey sausage. Brown and crumble sausage until cooked through. Once cooked, add roasted vegetables to sausage. Stir to combine and cook a minute or two if the vegetables need to be reheated.
  4. Coat a separate non-stick skillet with a small amount of oil. Over medium heat, cook eggs over easy or to desired doneness.
  5. Divide vegetables among 4 separate serving plates. Place a small amount of cheese, if desired, in the center of the vegetables.  Place and egg on top of the cheese.  Garnish with sliced radishes, greens or hot sauce if desired. Serve immediately and enjoy!

  Note: This recipe is extremely customizable! Omit the sausage, or substitute beans or tofu to make a vegetarian option. Try different vegetables such as potato, sweet potato, carrot, cauliflower, kale, onion and kohlrabi. For a faster version, skip the roasting and the chopping and add frozen riced vegetables right in to the skillet after the turkey is cooked. Green Giant has an excellent line of riced vegetables including cauliflower, butternut squash, kohlrabi and a cauliflower sweet potato blend.

• Rainbow Vegetable Peanut Noodles
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  Ingredients

  • 16 oz whole wheat spaghetti noodles
  • 1 cup thinly sliced purple cabbage
  • 1 cup shredded/matchstick cut carrots
  • 2 cups fresh baby spinach
  • 1 red bell pepper, thinly sliced
  • 1 cup frozen, shelled edamame
  • ½ cup chopped cilantro
  • ½ cup peanut butter
  • 2 tsp sriracha
  • 4 Tbsp soy sauce
  • 3 Tbsp rice vinegar
  • ¼ cup water (reserved from pasta cooking liquid)
  • 1 Tbsp sesame oil
  • 1 Tbsp maple syrup or honey
  • 1 tsp garlic powder
  • 1 tsp ginger powder

  Instructions

  1. Cook pasta according to package instructions, reserving at least ¼ cup cooking liquid from the pasta. 
  2. While pasta is cooking, prepare all vegetables (cabbage, carrots, spinach, bell pepper and edamame) and place in a large bowl.
  3. Prepare sauce by whisking in a small bowl the peanut butter, sriracha, soy sauce, vinegar, water, sesame oil, honey or maple syrup, garlic and ginger.
  4. Once pasta is cooked, drain and add to the bowl with the vegetables. Pour sauce over pasta and vegetables, and gently toss until evenly coated.
  5. Top with chopped cilantro and serve immediately. Leftovers will keep for up to 4 days in the refrigerator. This dish may be eaten cold, but is best served at room temperature or warmed up slightly in the microwave.