Recipes

Lentil Walnut Tacos with Avocado Crema

Savory lentils are topped with smooth-tasting avocado cream and served in corn tortillas in this vegan recipe. For speedy preparation, cook lentils and toast walnuts a day in advance. Other tricks: measure all dry spices into a small cup so they are ready to add to the pot!



Serves 5. Prep time: 15 minutes; cook time: 20 minutes

INGREDIENTS

Lentil filling:

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 1 ½ teaspoons ground cumin
  • 1 ½ teaspoons ground ancho chili powder
  • ¼ teaspoon cayenne pepper, or to taste
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons tomato paste
  • 2 cups cooked brown lentils
  • 1 tablespoon soy sauce
  • ½ teaspoon liquid smoke (substitute: smoked paprika)
  • ¾ cup finely chopped walnuts, toasted

Avacado crema:

  • 1 ripe avocado
  • 1 cup unflavored almond milk
  • 3 tablespoons lime juice
  • Zest of 1 lime
  • 1 clove garlic, minced
  • ½ cup chopped fresh parsley
  • ¼ cup chopped fresh cilantro
  • ¼ cup fresh chives or scallions, chopped
  • Salt to taste

To serve:

  • Fresh corn tortillas, heated
  • Sliced radishes
  • Chopped cilantro
  • Lime wedges
  • Pickled or raw red onion

DIRECTIONS:

For the lentil filling: Heat olive oil in a large skillet over medium heat. Sauté onion until translucent, about 5 minutes. Add garlic and sauté for an additional minute. Stir in cumin, ancho chile, cayenne, salt and pepper, cooking until fragrant, about 1 minute.

Stir in tomato paste until dispersed. Add lentils, soy sauce, and liquid smoke, and cook for about 5 minutes. Add toasted walnuts and cook for 1 more minute. Season with salt and pepper to taste.

For the crema:
Blend all ingredients in a blender until smooth.

To heat tortillas:
Wrap in a clean kitchen towel and microwave for a minute. Or heat tortillas one by one in a hot skillet. Wrap warmed tortillas in towel until serving time.

To serve:
Top heated tortillas with lentil filling, and drizzle with avocado crema. Garnish with radish and cilantro and serve with lime wedges, as desired.

Nutrition Information per serving (one-fifth of recipe):

Calories: 309 Total Fat: 20g Saturated Fat: 2g Cholesterol: 0mg Sodium: 485mg Total Carbohydrate: 21g Fiber: 12g Sugars: 2g Protein: 15g

Adapted by Sydney Carroll from Connoisseurus Veg, author Alissa, February 2019.

Back to Top


Sweet Potato, Sage and Fried Egg Tacos

A hearty, savory start to or end the day, with the classic Mexican combination of tortillas, fried eggs and crema. Enjoy!



Serves 2. Cooking time: 30 minutes

INGREDIENTS

  • 3 tablespoons olive oil, divided
  • 1 large sweet potato, cut into ¼ inch dice
  • Kosher salt and black pepper
  • 2 medium garlic cloves, minced
  • 2 tablespoons minced fresh sage
  • 4 large eggs

To serve:

  • Fresh corn tortillas, heated
  • Sliced radishes
  • Chopped cilantro
  • 2 tablespoons Mexican crema*
  • Hot sauce
  • Lime wedges

DIRECTIONS:

Heat 2 tablespoons olive oil in a large skillet over medium high heat. Add sweet potato and season with salt and pepper. Cook, stirring often, until sweet potato is softened with a browned exterior, about 8 minutes. Add garlic and sage. Stir constantly until fragrant, about 30 seconds. Transfer potato mixture to a bowl to keep warm.

Fry eggs: Wipe out skillet, place over medium-low heat and add remaining tablespoon of olive oil. Crack eggs into pan, season with salt and pepper, and fry until whites are set, leaving yolks runny, about 2 minutes.

While the eggs cook, warm the tortillas, and spoon sweet potato mixture onto four tortillas. Top with cooked egg, sliced radishes, cilantro and a drizzle with crema and hot sauce, if desired. Serve with lime wedges and enjoy!

*If you do not have Mexican crema, mix a couple spoonfuls of yogurt with a squeeze of lemon juice, a dash of onion powder, salt and pepper.

Nutritional information per serving (one-half of recipe, two tacos):

Calories: 370 Total Fat: 25g Saturated Fat: 5g Cholesterol: 370mg Sodium: 300mg Total Carbohydrate: 23g Fiber: 4g Sugars: 2g Protein: 14g

Adapted by Sydney Carroll from Serious Eats, author J. Kenji López-Alt, August 2018.

Back to Top


Pico de Gallo

This is the traditional chopped, fresh salsa that’s so delicious with tacos, huevos rancheros, chips and other south-of-the-border dishes. The tomatoes must be full of flavor, so be choosy. You can even try cherry tomatoes, if you have the patience to chop them!



Serves 4. Prep time: 15 minutes; chilling time 1 hour

INGREDIENTS

  • 2 cups fresh, flavorful tomatoes, chopped
  • ¼ cup finely diced red onion
  • 2 tablespoons canned green chilis (or minced, fresh jalapeño to taste)
  • 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons fresh lime juice
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt, or to taste

DIRECTIONS:

In a bowl, combine all ingredients, mixing well. Refrigerate for at least 1 hour to allow the flavors to combine. Serve with chips or your favorite meal!

Nutritional information per serving (one-fourth of recipe):

Calories: 32 Total Fat: 0g Saturated Fat: 0g Cholesterol: 0mg Sodium: 152mg Total Carbohydrate: 7g Fiber: 2g Sugars: 3g Protein: 1g

Adapted by Sydney Carroll from All Recipes, author grneyedmustang, August 2018.

Back to Top


Kombucha Mocktail*

Kombucha is a fermented,* lightly effervescent tea-based beverage that is relatively low in calories and sugar. It contains live and active cultures (similar to yogurt) and can help strengthen your gut microbiome. Kombucha is refreshing, bubbly and subtly sweet, especially if the brewer combines it with fruit juice.



Serves 4.

INGREDIENTS

  • One 16-oz bottle passion-berry kombucha (such as Synergy GT)
  • Two 12-oz cans of lime or mango-flavored seltzer water (such as LaCroix)
  • 10 mint leaves, lightly chopped
  • 1 lime
  • Ice (optional)

DIRECTIONS:

Lightly muddle chopped mint by firmly pressing against it with the back of a large spoon. To four glasses, add mint and lime slice. Top with 4 ounces kombucha and 6 ounces of seltzer water. Serve immediately.

Nutrition Information:

Serving size: 1/4 recipe
Total calories 20, Total Fat 0g, Sodium 6mg, Total Carbohydrates 7g, Dietary Fiber 0g, Sugars 5g, Protein 0g, Potassium 17mg

Recipe adapted from @get.inspired.everyday by Kari: getinspiredeveryday.com.

*Commercially sold kombucha may have up to 0.5% alcohol.

Back to Top


Healthy Peanut Sauce Grain Bowl

Watch the instructional video and read the recipe below it for a healthy, savory meal!



INGREDIENTS

  • I package buckwheat (soba) noodles
  • 1 package of tempeh (or another protein of choice)
  • 1-2 tablespoons olive oil, split
  • ¼ sweet onion, chopped
  • 2 small summer squash, halved and sliced
  • ½ bell pepper, sliced
  • 2 scallions, chopped
  • ½ cup cilantro, chopped
  • Peanut sauce to top

Peanut Sauce:

  • ½ cup natural peanut butter (or low sugar)
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon Sriracha
  • 1 tablespoon hoisin sauce
  • 2 tablespoon lime juice (or a whole small lime juiced)
  • 1 teaspoon sesame oil
  • 1/4 cup hot water

DIRECTIONS:

Cook noodles according to package. While noodles cook, prepare peanut sauce. Add peanut butter, soy sauce, Sriracha, hoisin sauce, lime juice, and sesame oil. Mix together and add hot water slowly as you whisk. You can add more or less water depending on your desired consistency.

To cook the tempeh, slice into thin strips. Over medium heat, add 1 tablespoon oil to your sauté pan. Place tempeh into pan, evenly spaced. Cook for 2-3 minutes until browned on one side, flip over and cook second side. Remove from heat, let extra oil drained onto paper towel and set aside.

In a wok or same sauté pan, heat 1-2 teaspoons oil. Add onion and sauté until translucent (about 4 minutes). Add squash and pepper and cook for another five minutes. Remove from heat and add in scallions and cilantro.


Back to Top


Fiesta Shrimp Grain Bowl

Watch the instructional video and read the recipe below it for a healthy, savory meal!



This simple, tasty and healthy meal combines a fiber-filled whole grain, veggies and protein, as well as healthy fats and robust flavor. It's perfect for a weeknight! Don't let the long list of ingredients scare you off: almost half of them are spices. For faster shopping time, use any grain or vegetable already in your kitchen.

INGREDIENTS

RICE:

  • 1 cup uncooked brown rice
  • 2 tablespoons cilantro, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon lime juice
  • ¼ teaspoon sea salt

SHRIMP:

  • 1 pound large peeled, deveined shrimp
  • 1 tablespoon olive oil
  • Juice of 1 lime
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • ½ teaspoon smoked paprika
  • ½ teaspoon kosher salt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • Freshly ground black pepper, to taste

VEGETABLES:

  • ¼ large red onion, diced
  • 1 medium red bell pepper, diced
  • ¼ cup corn, frozen or fresh
  • ½ cup tomatoes, diced

TOPPINGS:

  • ¼ cup cilantro, chopped
  • 1 small avocado, cubed
  • ¼ cup cheddar cheese, shredded (optional)
  • Dollop of sour cream or plain Greek yogurt (optional)
  • 1-2 teaspoons of Sriracha (optional)

DIRECTIONS:

In a rice cooker, combine 2 cups water with the brown rice. Once cooked, stir in cilantro, olive oil, lime juice and salt.

Next, in a large bowl, combine shrimp, olive oil, lime juice and spices and mix until evenly coated. Warm a grill pan or sauté pan over medium-high heat. Add shrimp and cook 2-3 minutes per side, until pink. Remove shrimp and set aside.

Lower heat to medium, and add more olive oil and red onion to the pan. Sauté for a few minutes and then add red bell pepper, corn and tomato (or leave tomato raw).

To assemble, rewarm seasoned rice and place in a bowl along with veggies and shrimp. Top with cilantro, avocado and any optional toppings. Enjoy!

More recipes - for Every Day, Healthy Snacks, Holidays, and more!


Back to Top


Creative Meal Planning with Broccoli

Watch the instructional video for creative broccoli ideas!




Back to Top


Reduce Your Added Sugar Intake

Watch the video for ways to reduce your sugar intake!




Back to Top


Keep Your Brain Healthy, Cooking With Sardines

Watch the video for creative ways to include sardines in your cooking!p>




Back to Top