Carrot and Cabbage Slaw

Serves 6

Ingredients

  • 4 carrots, medium
  • ½ cabbage, red or green
  • 3 tablespoons red wine vinegar
  • ½ ripe avocado
  • 2 tablespoons fennel Seeds
  • 2 tablespoons grated ginger
  • 1 teaspoon salt
  • 1 teaspoon coriander

Directions

  1. Wash and lay out all ingredients.
  2. Grate ginger, carrots, and cabbage into a large bowl.
  3. In a smaller bowl add avocado, vinegar, and seasonings. Mash until pureed and combined.
  4. Add dressing to vegetables and stir to combine.
  5. Serve chilled.

Chef’s tip: Use a blender to combined the dressing ingredients for a creamier consistency.

Nutrition tip: Cabbage is a good source of insoluble fiber that helps keep us full and promotes gut health.

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Portobello Mushroom Burgers

Serves 4

Ingredients

  • 4 Portobello mushroom caps
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons chili flakes
  • 2 teaspoons maple syrup
  • 2 tablespoons grated ginger
  • 2 tablespoons grated garlic
  • 4 hamburger buns, whole wheat

Directions

  1. Wash and lay out all ingredients.
  2. In a bowl or plastic bag combine vinegar, maple syrup, garlic, ginger and chilis. Add mushroom caps whole and marinate for at least 20 minutes.
  3. Remove mushrooms from marinade and place on lined baking sheet. Roast at 425 degrees for 15 minutes, rotating halfway through cooking.
  4. Top onto bun with favorite toppings and enjoy.

Chef’s tip: You can also grill on the top rack or pan fry the mushroom caps until fork soft for versatile cooking.

Nutrition tip: Mushrooms are rich in a fiber called beta-glucan that helps keep blood sugar stable which supports weight loss.

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Spring Pea Spread

Serves 8

Ingredients

  • 1 cup spring peas (fresh or frozen)
  • 1 – 15 ounce can white beans or chickpeas
  • 2 cloves of garlic
  • ½ cup parsley
  • 2 tablespoons lemon juice
  • ¼ cup water to blend

Directions

  1. Wash and lay out all ingredients.
  2. Rinse beans and place in a blender or food processor.
  3. Peel garlic and loosely chop parsley.
  4. Add all ingredients to blender and pulse until mixture is pureed and combined.
  5. Chill before serving.

Chef’s tip: Add water slowly to achieve a smooth texture.

Nutrition tip: Substitute parsley for other herbs such as cilantro or basil for different anti-inflammatory properties.

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Chickpea Pasta Salad

Serves 2

Ingredients 

  • 2 cups chickpea or lentil pasta  
  • ½ cup diced vegetables of choice  
  • 1 cup mixed greens  
  • ½ cup chopped walnuts  
  • 2 tablespoons lemon juice  
  • 1 tablespoon olive oil  
  • 1 teaspoon Dijon mustard

Directions  

  1. Start by laying out all ingredients.  
  2. Bring pot of water to a boil and make pasta according to package instructions. Strain and set aside to cool.  
  3. Chop vegetables and nuts.  
  4. Add all vegetables to a bowl with greens and cooled pasta.  
  5. Make the dressing by combining lemon, Dijon mustard and oil in a dish.  
  6. Top salad with dressing and place in container to store up to three days.  

Chef tip: Using heartier greens like arugula, spinach or kale will keep the greens from wilting under the dressing.

Nutrition fact: Legume based pastas are a good source of plant-based protein and fiber that help stabilize blood sugar over time.

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High Protein Asian Slaw

Serves 4

Ingredients  

  • 1 bagged cabbage salad kit  
  • 2 cups frozen, shelled edamame beans  
  • ½ cup roasted cashews  
  • ¼ red onion, diced  
  • ¼ cup carrot ginger dressing  (Note: Some salad kits will come with an Asian-inspired dressing that you can use as well.)

Directions  

  1. Start by laying out all ingredients. Gather a large plastic bag for easy mixing.  
  2. Dice red onion.  
  3. Add all ingredients into the plastic bag and top with dressing.  
  4. Shake until combined and serve or store directly in plastic bag up to 5 days. 

Chef tip: Select raw nuts and roast yourself for a salt-free topping with extra crunch.

Nutrition fact: ½ a cup of edamame has 8.5 grams of protein and 4 grams of fiber.

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Pesto White Bean Wrap

Serves 2

Ingredients  

  • 1 – 16 ounce can cannellini beans, rinsed  
  • 2 tablespoons pesto  
  • ½ cup cherry tomatoes  
  • 1 cup spring mix or baby greens 
  • 2 slices of red onion  
  • 2 whole grain wraps

Directions  

  1. Lay out and wash all ingredients. 
  2. Slice onion and cherry tomatoes in half. Set aside.
  3. Combine beans and pesto in a bowl and mash until combined. The beans will take on a light green color.  
  4. Lay out wrap. Layer ½ bean mixture in the middle of the wrap, saving some of the edge to act as a binder to close.  
  5. Layer in veggies on top of the bean mixture.  
  6. Roll together and secure with remaining bean mixture.  
  7. Serve immediately or enjoy later.

Chef tip: If using whole tomatoes instead of cherry tomatoes, remove the seeds to help keep your wrap from getting soggy in your lunch.

Nutrition fact: Check your ingredients label for whole wheat or whole grain flour as the first ingredient to ensure you are purchasing a high fiber product.  

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Shaved Fennel and Apple Salad

Serves 4

Ingredients

  • 1 gala or honey crisp apple
  • 1 fennel bulb, large
  • ¼ cup pistachios, peeled
  • 1 lemon, juiced
  • 2 tablespoons Olive Oil
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Directions

  1. Start by washing all ingredients.
  2. Cube the apple and remove the core. Slice into 1/8-inch-thick slices.
  3. Thinly slice the fennel bulb by cutting in half and then making half-moon slices.
  4. Add the apple and fennel to a dish. Reserve the fennel fronds (leafy tops) for topping.
  5. Crush pistachios and add to the dish.
  6. Mix remaining ingredients into a bowl to make the dressing. Top and stir over the dish.
  7. Serve immediately.

Chef tip: Add all salad dressings to a jar with a lid and shake to combine for easy assembly. Store in the jar for up to a week in the fridge.

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Mediterranean Roasted Tomatoes and Potatoes

Serves 4

Ingredients

  • 8-10 baby potatoes (purple, rose, or red)
  • 2 cups of cherry tomatoes
  • ¼ cup green olives
  • 1-2 tablespoons capers
  • 1 green pepper
  • ¼ cup chopped parsley
  • 2 tablespoons Olive Oil
  • 2 tablespoons fennel seeds
  • Salt and pepper to taste

Directions

  1. Start by laying out and washing all ingredients. Preheat oven to 350F.
  2. Cube potatoes and add to a baking pan with cherry tomatoes.
  3. Quarter the olives and add to the dish with the capers.
  4. Dice the bell pepper and add to dish.
  5. Top all with oil, fennel seeds, and seasoning. Mix to combine.
  6. Cover dish with foil. Bake for 30-35 minutes or until potatoes are fork soft.
  7. Chop parsley and top before serving.

Chef tip: Take the foil off for the last 10 minutes to crisp the potatoes.

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Springtime Veggie Chili

Serves 4

Ingredients

  • 1, 16 ounce can Pinto Beans 
  • 1, 16 ounce can Chickpeas 
  • 1, 16 ounce can Kidney Beans 
  • 1, 16 ounce can Canned Tomatoes 
  • 1 medium Zucchini or Squash 
  • 1 medium Onion
  • 1 tablespoon Chili Powder 
  • 1 tablespoon Garlic Powder 
  • 2 teaspoon Cumin Powder 

Directions

  1. Lay out and wash all ingredients. 
  2. Dice onion and chop zucchini into bite sized pieces. Add to soup pot. 
  3. Add 2 Tbsp of water to begin to steam veggies. 
  4. Add in spices and salt to taste. 
  5. Rinse all canned beans and add to pot with canned tomatoes. 
  6. Stir to combine and bring to a boil. Reduce to a simmer for 20-30 minutes. 
  7. Serve over brown rice or with a whole-wheat bun. 

Chef tip: This chili freezes well for up to 6 months in well-sealed containers.

Fun fact: Beans are an excellent source of plant-based protein with 6-7 grams per serving and are rich in fiber to promote digestion and lower cholesterol.

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Curried Lentil Soup

Serves 4

Ingredients

  • 2 cups vegetable broth 
  • 1-2 cups water  
  • 1 cup green or brown lentils  
  • ½ yellow onion, chopped  
  • 1 cup dark leafy green (kale, collards, chard), chopped  
  • 4 medium baby red potatoes, diced  
  • 2 medium celery stalks, chopped  
  • 2 medium carrots, chopped  
  • 1 teaspoon cumin  
  • 2 teaspoons curry powder  
  • 1 teaspoon garlic powder 

Directions

  1. Begin by laying out all ingredients and kitchen equipment.  
  2. Chop celery, onion, carrots and add to a medium to large sauce pan with 1 Tbsp of water. Place on medium heat and begin to sweat the onions.  
  3. While cooking, dice potatoes and kale. Set aside.  
  4. Add spices to the vegetable mixture in the pan and toast until fragrant.  
  5. Add potatoes, lentils, and water to the pan and bring to a boil.  
  6. Reduce to simmer for 15-minutes or until vegetables are cooked through. You may add more water if needed.  
  7. Finally, add kale and cook and until wilted, but still bright green.  
  8. Serve immediately with a slice of whole-wheat bread.  

Chef tip: Soup will freeze well and keep in your freezer for up to 3 months.  

Low sodium bread: Ezekial 4:9 (regular has 75 mg sodium, low sodium has zero mg sodium)

Low sodium crackers: WASA crackers (whole grain, light rye, gluten-free)

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