Brain Boost Cooking Demo

Want the secrets to a healthy brain? Welcome to Cooking with Christy, a production of PacMed, where we demonstrate three MIND diet recipes for your brain. First we’ll showcase a new way to cook salmon and then demo ways to increase your daily intake of fruits and vegetables by serving the fish with a mint parsley dressing and a simple yet tasty lentil salad. We will finish the demo with chocolate covered strawberries.

Slow Roasted Salmon

Serves: 4 Total Time: 1 hour


  • Small handful of chopped parsley
  • 1 lemon, zested and sliced
  • 1 orange, sliced
  • 1 pound salmon filet
  • Olive oil
  • Salt
  • Pepper

Mint-parsley drizzle

  • ½ cup chopped parsley
  • ¼ cup chopped mint
  • 2 tablespoons olive oil
  • ½ teaspoon maple syrup
  • 1/8 teaspoon salt
  • 1 tablespoon lemon juice
  • 1 tablespoon water if needed for consistency


Preheat your oven to 225 degrees F. In an oven safe dish, add parsley and place slices of lemon and orange to line the bottom. Add your salmon and rub with salt and olive oil to cover both sides. Add lemon zest and pepper. Place in the oven for 45-50 minutes.

For the drizzle, add chopped parsley and mint into a food processor. Add remaining ingredients, olive oil, maple syrup, salt and lemon juice. Pulse until integrated, adding additional water if needed to thin out the topping.

Remove cooked salmon from the oven and add drizzle to cover before serving.

Nutrition Information:Total calories 250; Total fat 12g, Saturated fat 1g, Cholesterol 0mg, Sodium 181mg, Total Carbohydrate 1g, Dietary fiber 0g, Sugars 1g, Protein 32g

Recipes from Salt, Fat, Acid, Heat by Samin Nosrat and Longevity Kitchen by Rebecca Katz cookbooks

Lentil, Tomato, & Avocado Salad

Serves: 4 Total Time: 10 minutes


  • 4 cups salad greens (like arugula, spinach, baby kale, mixed greens or romaine)
  • 1 cups cherry tomatoes, halved
  • 1/4 cup roasted sunflower or pumpkin seeds (pepitas)
  • 1 (15oz) can cooked lentils, drained and rinsed*
  • 1 avocado, cut into cubes
  • 2 Tablespoons extra virgin olive oil
  • 1 Tablespoon balsamic vinegar
  • 1 teaspoon reduced sodium soy sauce


In a large bowl, add salad, tomatoes, seeds, lentils and avocado. Gently toss. In a separate small bowl, whisk together oil, vinegar and soy sauce. Add to salad and serve.

*If you can’t find canned lentils, make from dry. First rinse. On occasion, you’ll find small rocks or debris mixed in with dried lentils. To avoid eating them, rinse the lentils in a fine mesh sieve and pick them over before you cook them. Discard any shriveled lentils in addition to debris. Simmer. Fill a large pot halfway with water, bring it to a boil, and add the lentils. Simmer until they’re tender. The specific cook time will depend on what type of lentils you’re cooking but typically around 20 minutes for green lentils.

Nutrition Information:Total calories 253; Total fat 16g, Saturated fat 2g, Cholesterol 0mg, Sodium 374mg, Total Carbohydrate 18g, Dietary fiber 10g, Sugars 3g, Protein 10g

Chocolate Covered Strawberries with Pistachios

Serves: 8 Total Time: 15 minutes


  • 2 dark chocolate bars (60-70% cacoa)
  • 16 oz strawberries (about 20-25), long-stemmed if available
  • ½ cup heaping pistachio kernels, chopped finely


Fill a small pot with about an inch of water and heat over medium-low heat. Line a large baking sheet with a Silpat mat, parchment paper, or wax paper. While you wait for the water to simmer, wash and dry the strawberries. Roughly chop the chocolate bars and pistachios.

When the water simmers, place a heat-tempered bowl on top of the pot, not touching the water. Lower heat if necessary to keep it at a simmer. Fill the bowl with the chocolate and stir occasionally until it is fully melted, about 3 to 5 minutes. Remove from heat.

Assemble your treats! Dip a strawberry in the chocolate, twirling to evenly coat, sprinkle with pistachios, then place on the baking sheet. Repeat with remaining strawberries. Either chill in the refrigerator for 10 minutes to force the chocolate to set, or let rest at room temperature for about 30 minutes to set. Enjoy within 1-2 days.

Nutrition Information:Total calories 166; Total fat 12g, Saturated fat 5g, Cholesterol 0mg, Sodium 41mg, Total Carbohydrate 16g, Dietary fiber 4g, Sugars 10g, Protein 3g

Recipe adapted from

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Diabetes Meal Prep

Italian-Style Meatloaf Muffins

Serves: 4 Total Time: 55 minutes


For the Vegan Meatloaf Muffins

  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 cup panko breadcrumbs
  • 1 medium celery stalk, diced
  • 1 medium carrot, diced
  • 1 small onion, roughly chopped
  • 3 garlic cloves, minced
  • 2 tablespoons tomato paste
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons nutritional yeast flakes*
  • 1 1/2 tablespoons soy sauce
  • 1 tablespoon ground flaxseed
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon black pepper

For the Sauce

  • 1 cup canned tomato sauce
  • 2 tablespoons tomato paste
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt, or to taste


  1. Preheat the oven to 350° and lightly oil a standard-size muffin tin.
  2. Place the chickpeas, panko, celery, carrot, onion, garlic, tomato paste, balsamic vinegar, nutritional yeast, soy sauce, flaxseed, basil, oregano, thyme and black pepper into the bowl of a food processor.
  3. Pulse until the ingredients are finely chopped and well mixed.
  4. Divide the mixture among the oiled muffin cups, forming a dome at the top of each muffin.
  5. Bake the muffins for 35 minutes.
  6. While the muffins bake, stir all of the sauce ingredients together in a small bowl.
  7. After 35 minutes of baking, remove the muffins from the oven and cover the tops with a few spoonfuls of sauce. Reserve any excess sauce for serving.
  8. Return the muffins to the oven and bake for another 5 to 10 minutes, until the sauce is set and the muffins pull away from the sides of the tins slightly.
  9. Remove the muffins from the oven and allow them to cool for about 10 minutes.
  10. Gently run a knife along the edges of each muffin to loosen it from the tin before removing.
  11. If you have any leftover sauce, heat it up for a few minutes and serve it with the muffins.

*Nutritional yeast is similar to the yeast that people use in baking, but it undergoes a heating and drying process that renders it inactive. Nutritional yeast is an excellent source of vitamins, minerals, and high-quality protein, including B vitamins, potassium, calcium, and iron. It comes in the form of flakes or as a powder and has a savory, nutty, or cheesy flavor. People can add it as a savory seasoning to a variety of dishes, including pasta, vegetables, and salads.

Total Calories 234; Total Fat 3g; Saturated Fat 0g; Cholesterol 0mg; Sodium 700mg; Potassium 327mg; Total Carbohydrates 39g; Dietary Fiber 8g; Sugars 8g; Protein 12g

To reduce carbs, use less sauce on each muffin and less breadcrumbs in the main dish

Broccoli Salad with Honey Mustard and Yogurt Dressing

Serves: 4 Total Time: 15 minutes

This delicious salad includes plenty of vitamins and minerals for your body. Because of the honey in the dressing and cranberries, please adjust if needed to lower the amounts of sugar in this recipe.


For the Salad:

  • 4-6 cups broccoli florets
  • 1/3 red onion, diced
  • 1/4 cup dried cranberries (optional)
  • 1/2 cup white cheddar cheese, cubed
  • 3 tablespoons roasted and unsalted sunflower seeds

For the Dressing:

  • 6 Tablespoons Plain Yogurt
  • 2 Tbsp. apple cider vinegar
  • 1 ½ Tablespoons Dijon mustard
  • 2 Tablespoons honey
  • ½ tsp. garlic powder
  • ½ tsp. salt
  • Pinch of black pepper


Blanch broccoli florets for 1 minute. Place broccoli florets, red onions, cheese and cranberries in a large bowl. Whisk together dressing ingredients, taste and adjust seasons. Pour dressing over salad and toss well to coat. Stir in sunflower seeds just before serving.

Nutrition Facts for ¼ recipe:
Calories 219; Total Fat 9g; Saturated Fat 3g; Cholesterol 18mg; Sodium 600mg; Potassium 38mg; Total Carbohydrates 25g; Dietary Fiber 2g; Sugars 17g; Protein 9g

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Summer Blueberry Basil Salad

Serves: 4 Total Time: 20 minutes


  • 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)


  • 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


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


  • 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


  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

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


  • 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


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!


  • 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:

Polychromatic Chocolate Quinoa Cupcakes

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


  • 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


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:

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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


  • 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


  • 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


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


  • 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


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)


  • 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


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


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


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


  • 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


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


  • 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


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.


  • 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)


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:

*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!


  • 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


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.



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


  • 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


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


  • 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)


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

Watch the instructional video for creative broccoli ideas!

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Reduce Your Added Sugar Intake

Watch the video for ways to reduce your sugar intake!

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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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