Recipes

Summer Blueberry Basil Salad



Serves: 4 Total Time: 20 minutes

INGREDIENTS

  • 6 cups arugula mix salad greens (about 5oz clam shell)
  • 1 cup fresh blueberries
  • 1 cup cooked quinoa
  • 1/2 cup walnut halves, toasted and chopped
  • 1 avocado, diced
  • 1/2 cup chickpeas
  • ¼ cup parmigiana-reggiano (optional)

Dressing

  • 1/4 cup olive oil
  • 2 tablespoons lemon juice (or use red wine vinegar)
  • 1 teaspoon water
  • 1 garlic clove, minced
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon maple syrup (or honey)
  • 1/4 teaspoon sea salt
  • 1 cup fresh basil, chopped

DIRECTIONS:

In a large bowl, mix salad greens, blueberries, quinoa, walnuts, avocado, chickpeas and parmigiana-reggiano if using. In a separate bowl or jar, mix olive oil, lemon juice, water, garlic, mustard, maple syrup and salt. Mix (or shake if using a jar) until well combined. Add basil and mix gently to incorporate. Drizzle onto your salad generously or use the dressing within a few days.

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Cooking the Rainbow

Make three delicious recipes using colorful foods!

Flatbread pizza

This easy weeknight meal comes together fast and is flexible depending on what you enjoy with pizza. Other colorful options—a great way to eat a variety of vitamins and nutrients— include mushrooms, pepperoni or meatballs, purple potatoes, cauliflower, corn and olives.

Prep time: 10 minutes   Cook Time: 20-25 minutes   Serves 4

INGREDIENTS

  • 1 package flatbread or naan
  • 1/2 cup pizza or tomato sauce
  • 1/2 cup shredded mozzarella cheese
  • 4 cups chopped colorful veggies (I used broccoli florets, yellow and orange peppers, cherry tomatoes, and red onions)
  • 2 teaspoons olive oil
  • 1/2 teaspoon each Italian seasoning and garlic powder (salt-free)
  • 1/4 cup grated Parmesan cheese

DIRECTIONS:

  1. Preheat oven to 425°F.
  2. Lay out flatbread in a single layer on a large baking sheet. Divide pizza sauce between pieces, and use a spoon to spread it over the top of the bread.
  3. Sprinkle the mozzarella over the sauce. Then layer the veggies in a rainbow pattern on top of the cheese. Drizzle or mist each pizza with a bit of olive oil.
  4. Sprinkle each pizza with the seasonings and Parmesan cheese
  5. Bake for about 20 minutes, or until the veggies are cooked and the crust is slightly golden. Remove pizzas from oven, and sprinkle with optional toppings like red pepper flakes or arugula if desired. Slice and serve warm.

Recipe adapted from www.gimmesomeoven.com.


Mason jar rainbow salad

I enjoy recipes that are flexible with ingredients you already have in your kitchen—and this mason jar salad is no exception.

Prep time: 20 minutes   Yield: 1

INGREDIENTS

  • 3 Tablespoons balsamic dressing (store bought or mix 1 T of balsamic vinegar, 2 T olive oil and ½ teaspoon Dijon mustard)
  • ¼ cup chickpeas
  • 2 Tablespoons yellow pepper, diced
  • 2 Tablespoons chopped broccoli
  • 2 Tablespoons cucumber, diced
  • ¼ cup blueberries
  • ¼ cup cherry tomatoes, halved
  • 2 Tablespoons orange pepper, diced
  • 1 cup salad greens of your choice
  • 1 Tablespoon sunflower seeds

DIRECTIONS:

To pack this salad, lay salad dressing at the bottom of the jar to avoid soggy salad. Next, pile in your protein, the chickpeas. Next, layer the vegetables in loose rainbow order, perhaps going from yellow (the pepper) to green (broccoli and cucumbers) to blue and red (blueberries, tomatoes). Lastly, top with the greens and sunflower seeds. You can store the salad for 1-2 days. When ready to eat, shake it up and enjoy!

Tips

  • Use a wide mouth mason jar for easier packing and eating
  • When ready to eat, pour into larger bowl for easy access if preferred
  • Add a grain like quinoa or cooked farro for a heartier meal.
  • Find other fun combinations here: www.goodhousekeeping.com.

Polychromatic Chocolate Quinoa Cupcakes

Prep time: 30 minutes   Cook Time: 20 minutes   Yield: 16

INGREDIENTS

  • 2 cups cooked quinoa*, cooled
  • 1/3 cup unsweetened almond milk (or preferred milk)
  • 4 whole eggs
  • 1 teaspoon vanilla extract
  • 1/2 cup butter, melted
  • 1/4 cup melted coconut oil
  • 1 cup white sugar
  • 1 cup unsweetened cocoa powder
  • 1/2 teaspoon baking soda
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon sea salt
  • Powdered sugar and a rainbow of sliced, fresh fruit

DIRECTIONS:

Preheat oven to 350°F. Line cupcake pan with either spray oil or cupcake paper.

In a food processor or blender, combine the eggs, milk and vanilla extract. Blend for 10 seconds to combine. Add the cooked and cooled quinoa along with the melted butter and coconut oil. Blend until completely smooth, about 30 seconds.

Sift together the dry ingredients in a large bowl (sugar, cocoa powder, baking soda, baking powder and sea salt ). Pour the wet ingredients into the bowl and mix together until well-combined.

Divide the batter into cupcake tin. Bake for 20 minutes. Remove cupcakes from oven and set aside to cool.

For the toppings, dust with powdered sugar. Arrange sliced strawberries or raspberries , purple grapes or blueberries, kiwi, mango, and orange slices on top in a rainbow. Serve!

*Approximately 3/4 cup dry quinoa will yield 2 cups cooked quinoa. To cook, put 1 1/2 cups of water with quinoa in a saucepan with a lid. Bring to a boil, then reduce to a simmer. Cover and cook 10-12 minutes. Quinoa should be soft and fluffy: you don’t want any crunchy pieces in the cake!

Recipe adapted from “Making thyme for health

For a fun vegan frosting, try this recipe from Oh She Glows: www.ohsheglows.com.


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Tofu Sheet Pan Meals

Make two delicious tofu-based recipes at once. The ingredients are similar but are flavored with different savory sauces. This is meal planning the easy way!

Note: Our two recipes are presented separately, but it is easy to prepare both at the same time, as Christy demonstrates in our video. Just prepare tofu exactly the same for each recipe, prep and roast all vegetables, and prepare two separate sauces!



Garlic Lime Tofu with Bell Peppers, Tomatoes and Onion

Serves 2-3   Prep time 15 minutes   Cook Time 30 minutes

INGREDIENTS

  • 1/2 of 15-oz. package tofu, sliced and drained (see below)
  • 1-2 Tablespoons cornstarch
  • 2 red, orange or yellow bell peppers, seeded and sliced
  • 1 medium red onion, sliced
  • 1-2 cups cherry tomatoes, halved
  • ¼ teaspoon salt
  • 2 teaspoons olive oil
  • Optional: 5-6 fingerling potatoes, halved

Dressing:

  • 3/4 cup chopped fresh cilantro
  • 2/3 cup fresh lime juice
  • 1/4 cup minced garlic (about 4-5 cloves)
  • 3 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • Salt to taste
  • 3 tablespoons extra-virgin olive oil
  • Optional: 1 tablespoon honey

DIRECTIONS:

Preheat oven to 450°F.

Prep the tofu by slicing into cubes or slices. Then sandwich between 2 paper towels or cloths, adding something heavy on top for 10-30 minutes to press the water out and into the towels. Once tofu is drained, lightly coat each piece in corn starch and place on baking sheet. Bake for about 20 minutes, flipping over half way through cooking.

While tofu cooks, prep the vegetables by chopping or slicing into bite-sized pieces. Place on a couple baking sheets, keeping the types of vegetables in separate groups since cooking time can vary. Drizzle with olive oil and sprinkle with salt. Place in the oven for 20 minutes. If using optional potatoes, these will need about 35 minutes total or until browned.

While the tofu and vegetables are cooking, make the dressing. Combine cilantro, lime juice, garlic, ground cumin, and smoked paprika in a small bowl. Season with a pinch of salt and pepper and whisk until well mixed.

Coat cooked tofu and vegetables in the sauce when they come out of the oven. Divide the mixture between 3-4 plates or Tupperware. Serve with roasted potatoes, brown rice or corn tortillas.


Spicy Buffalo Tofu with Cauliflower

Serves 2-3   Prep time 15 minutes   Cook Time 30 minutes

INGREDIENTS

  • 1/2 of 15-oz. package tofu, sliced and drained (see below)
  • 1-2 Tablespoons cornstarch
  • 1 cauliflower, chopped
  • ¼ Frank’s hot sauce
  • 1 teaspoon honey
  • 2 Tablespoons melted butter
  • Optional: Serve with brown rice and celery sticks

DIRECTIONS:

Preheat oven to 450°F.

Prep the tofu by slicing into cubes or slices. Then sandwich between 2 paper towels or cloths, adding something heavy on top for 15-20 minutes to press the water out and into the towels. Once tofu is drained, lightly coat each piece in corn starch and place on baking sheet. Bake for about 20 minutes, flipping over half way through cooking.

While tofu cooks, prep the cauliflower by removing the tougher core in the middle after halving, and then breaking or cutting the florets into bite-sized pieces. Place on baking sheet, drizzle with olive oil and sprinkle with salt, and place in the oven for 20-25 minutes. (If you are preparing just this recipe, you can put the cauliflower in the oven at the same time as the tofu.)

While the tofu and vegetables are cooking, make the dressing. Combine hot sauce, honey and butter in a small bowl. Whisk until well mixed.

Coat cooked tofu and cauliflower in the sauce when they come out of the oven. Divide the mixture between 3-4 plates or Tupperware. Serve with celery sticks and brown rice or your favorite grain of choice.

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Mocha Chia Seed Pudding

This recipe is tasty and requires only six ingredients and a few minutes of preparation. Packed with fiber and protein, you can feel good about eating this pudding for breakfast or dessert.



Serves: 4 Total Time: 2 hours, 15 minutes (includes 2 hours for pudding to set)

INGREDIENTS

  • 1/3 cup chia seeds
  • 1 Tablespoon unsweetened cocoa powder
  • ½ teaspoon vanilla extract
  • 1-2 Tablespoons maple syrup
  • 1 cup brewed coffee, regular or decaf
  • 1 cup milk of choice (I love almond, oat or cashew milk as an alternative)
  • Pinch of salt

DIRECTIONS:

To a Tupperware or bowl that has a lid, add chia seeds, cocoa powder, vanilla and maple syrup. Whisk in coffee and milk until well blended. Cover bowl and place in the fridge overnight or for at least 2 hours to let the chia seeds absorb the liquid and the pudding to thicken. When ready to eat, remove from the fridge, mix the pudding again and top with banana or your favorite fruit or nuts. Will last up to 5 days in the refrigerator.

Nutrition Information per serving (1/4 of recipe):

Calories: 145 Total Fat: 7g Saturated Fat: 1g Cholesterol: 0mg Sodium: 30mg Total Carbohydrate: 17g Fiber: 7g Sugars: 5g Protein: 5g

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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.

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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.

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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.

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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.

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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.


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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!


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Creative Meal Planning with Broccoli

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Keep Your Brain Healthy, Cooking With Sardines

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




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