Category: Recipes

Slow-Cooker Chicken & White Bean Stew

This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner.

Serves 6

Ingredients

  • 1 pound dried cannellini beans, soaked overnight and drained (see Tip)
  • 6 cups unsalted chicken broth
  • 1 cup chopped yellow onion
  • 1 cup sliced carrots
  • 1 teaspoon finely chopped fresh rosemary
  • 1 (4 ounce) Parmesan cheese rind plus 2/3 cup grated Parmesan, divided
  • 2 bone-in chicken breasts (1 pound each)
  • 4 cups chopped kale
  • 1 tablespoon lemon juice
  • ½ teaspoon kosher salt
  • ½ teaspoon ground pepper
  • 2 tablespoons extra-virgin olive oil
  • ¼ cup flat-leaf parsley leaves

Directions

  1. Combine beans, broth, onion, carrots, rosemary and Parmesan rind in a 6-quart slow cooker. Top with chicken. Cover and cook on Low until the beans and vegetables are tender, 7 to 8 hours.
  2. Transfer the chicken to a clean cutting board; let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding bones.
  3. Return the chicken to the slow cooker and stir in kale. Cover and cook on High until the kale is tender, 20 to 30 minutes.
  4. Stir in lemon juice, salt and pepper; discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan and parsley.

Tip: To save time, you can substitute 4 (15 ounce) cans no-salt-added cannellini beans (rinsed) for the soaked dried beans.

Equipment: 6-qt. slow cooker

Nutrition Facts

  • Serving Size: 1 1/4 cups
  • Per Serving: 493 calories; protein 44.2g; carbohydrates 53.8g; dietary fiber 27.4g; sugars 4.5g; fat 10.9g; saturated fat 3g; cholesterol 67.8mg; vitamin a iu 4792.5IU; vitamin c 20.3mg; folate 31.8mcg; calcium 198.7mg; iron 7.1mg; magnesium 148.9mg; potassium 1556.6mg; sodium 518.4mg.

Exchanges: 4 1/2 lean protein, 2 starch, 1 fat, 1 vegetable, 1/2 high-fat protein

Original recipe can be found on EatingWell.com.

Chicken & White Bean Soup

Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup.

Serves 6

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 2 leeks, white and light green parts only, cut into 1/4-inch rounds
  • 1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
  • 2 14-ounce cans reduced-sodium chicken broth
  • 2 cups water
  • 1 15-ounce can cannellini beans, rinsed
  • 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Directions

  1. Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes.
  2. Stir in sage and continue cooking until aromatic, about 30 seconds.
  3. Stir in broth and water, increase heat to high, cover and bring to a boil.
  4. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition Facts

  • Serving Size: 1.5 cups
  • Per Serving: 248 calories; protein 35.1g; carbohydrates 14.8g; dietary fiber 4g; sugars 1.3g; fat 5.8g; saturated fat 1.4g; cholesterol 79.3mg; vitamin a iu 521.3IU; vitamin c 3.6mg; folate 22.7mcg; calcium 41.2mg; iron 1.9mg; magnesium 38mg; potassium 408.2mg; sodium 244.1mg; thiamin 0.1mg.

Exchanges: 1 starch, 3 lean meat

Original recipe can be found on EatingWell.com.

Breakfast Lemon-Blueberry Oatmeal Cakes

A cross between muffins and baked oatmeal, these oatmeal cakes are perfect for an on-the-go breakfast or snack. If you prefer to use fresh blueberries, they’re an equal swap for the frozen in this recipe. You can also make a double batch and enjoy one during the week and store the other batch in the freezer to savor later.

Serves 12

Ingredients

  • 3 cups old-fashioned rolled oats (see Tip)
  • 1 ¼ cups low-fat milk
  • ½ cup unsweetened applesauce
  • ⅓ cup packed light brown sugar
  • 1 tablespoon grated lemon zest
  • ¼ cup lemon juice
  • 2 large eggs, lightly beaten
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • 1 cup frozen blueberries, preferably wild

Directions

  1. Preheat oven to 375°F. Coat a muffin tin with cooking spray.
  2. Combine oats, milk, applesauce, brown sugar, lemon zest, lemon juice, eggs, baking powder, vanilla and salt in a large bowl. Fold in frozen blueberries.
  3. Divide the mixture among the prepared muffin cups, about 1/3 cup each.
  4. Bake until a toothpick inserted in the center comes out clean, about 25 minutes. Cool in the pan for 10 to 15 minutes, then turn out onto a wire rack. Serve warm or at room temperature.

To make ahead: Freeze oatmeal cakes in an airtight container for up to 3 months. To reheat, microwave 1 oatmeal cake in 30-second intervals until heated through. Alternatively, refrigerate oatmeal cakes in an airtight container for up to 2 days.

Tip: People with celiac disease or gluten sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

Nutrition Facts

  • Serving Size: 1 muffin
  • Per Serving: 134 calories; protein 5g; carbohydrates 24g; dietary fiber 3g; sugars 10g; added sugar 6g; fat 3g; saturated fat 1g; mono fat 1g; poly fat 1g; cholesterol 32mg; vitamin a iu 104IU; vitamin c 3mg; vitamin d iu 19IU; folate 8mg; vitamin k 2mg; sodium 163mg; calcium 77mg; iron 1mg; magnesium 26mg; phosphorus 127mg; potassium 154mg; niacin equivalents 1mg; selenium 4mcg.

Original recipe can be found on EatingWell.com.

Pumpkin Pudding

Serves 6

Ingredients

  • 2 – 3.4 ounce packages instant vanilla pudding mix
  • 1 – 15 ounce can pumpkin puree
  • 3 cups whole milk
  • 1/4 cups packed brown sugar
  • 2 tablespoons pumpkin pie spice mix, plus more for garnish
  • Whipped topping, for garnish

Directions

  1. In a large bowl, whisk together pudding mix, pumpkin, milk, brown sugar, and pumpkin pie spice mix according to package directions. Let mixture sit for 5 minutes to let it thicken.
  2. Spoon mixture into 6 small cups. Refrigerate until well chilled and pudding is set (about 1 hour).
  3. Top with whipped cream and sprinkle with more pumpkin pie spice mix.

Recipe & Image Source: Delish.com – Pumpkin Pudding Recipe

Pumpkin Turkey Chili

Serves 4

Ingredients

  • 2 tablespoons, olive oil
  • 1 medium yellow onion, chopped
  • 1 green bell pepper, seeded and chopped
  • 2 medium jalapenos, seeded and diced (smaller pieces than your onion/pepper)
  • 2 cloves garlic, diced
  • 1 pound ground turkey
  • 1 can (14.5 ounces) diced tomatoes (use the liquid too!)
  • 1 can (15 ounces) pumpkin puree
  • 1 cup water
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon salt
  • 2 cans (15 ounces) kidney beans, drained

Instructions

  1. Heat oil in large pot over medium heat.
  2. Once oil is warmed, add your onion, bell pepper, and jalapenos. Sauté until all vegetables are tender and onions are starting to turn translucent (about 5 minutes).
  3. Add in garlic and cook until fragrant, about 1 minute.
  4. Add the ground turkey and cook until it is browned.
  5. Add tomatoes, pumpkin, water, spices, and salt and stir.
  6. Add beans and reduce heat to medium low.
  7. Simmer for 20-30 minutes and stir occasionally. If chili becomes too thick, add more water or part of another can of diced tomatoes.
  8. Serve and enjoy!

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Crispy Air Fryer Tofu Nuggets

Crispy Air Fryer Tofu Nuggets

Author: Kim Friendly, Simply Plant Based Kitchen
This crispy and delicious recipe will make these tofu nuggets a regular part of your meal rotation.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Course Appetizer, Main Course, Side Dish
Servings 4
Calories 75 kcal

Equipment

  • Air Fryer

Ingredients
  

  • 14 ounces extra firm tofu drained & pressed for at least 30 minutes
  • 1 tablespoon low sodium soy sauce or coconut aminos for gluten & soy free
  • 1 tablespoon low sodium vegetable broth or water
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1 tablespoon nutritional yeast
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt optional
  • 2 teaspoons cornstarch or arrowroot powder

Instructions
 

  • After you've drained & pressed your tofu, place on a cutting board & slice into 1" cubes.
  • Mix low sodium soy sauce & vegetable broth together in a small bowl.
  • In a separate small bowl, add all the dry ingredients & mix together (garlic powder, onion powder, smoked paprika, nutritional yeast, black pepper, salt, & cornstarch).
  • Place cubes in a medium sized bowl & toss with the soy sauce mixture (or you can put in a ziplock bag to marinate for 30 minutes in the fridge for more flavor).
  • Coat the tofu with the dry spices and toss well. It's ok if you have broken pieces – they'll end up super crispy & tasty!
  • Place cubes in the basket of your air fryer (no need to spray with oil) in a single layer and leave a little space around each piece. (you may have to do separate batches depending on the size of your air fryer)
  • Set your air fryer to 400°. Cook for 5 minutes, then use a spatula to flip them/shake basket and repeat 2-3 more times until desired crispness. 10-15 minutes total.
  • Remove tofu & allow to cool for a few minutes before serving. Enjoy as a snack, salad topper, or main dish! Serve plain or with sauce of choice. Great to dip in BBQ sauce!

Notes

Baking Instructions (if you don’t have an Air Fryer):
Preheat oven to 375°F.  Line a baking sheet with a silicone baking mat or parchment paper.  Spread cubes out in one layer on the baking sheet, with space between each piece.  Bake for 45 minutes, flipping every 15 minutes or until desired crispness.
Keyword air fryer, oil-free, plant-based, tofu, vegan

Reference: Crispy Air Fryer Tofu Nuggets (Vegan & Oil Free) recipe by Kim Friendly, Simply Plant-Based Kitchen

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Delicious Appetizer, Healthy For Your Heart

Rainbow Frittata

Diabetic Living Magazine
This delicious frittata is loaded with heart-healthy, omega-3 enriched eggs and a medley of colorful vegetables. Start cooking the vegetables on the stove and finish them up in the oven with the egg mixture. To serve, top with avocado slices, grape tomatoes and a touch of sriracha.
Print Recipe Pin Recipe
Cook Time 30 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 219 kcal

Ingredients
  

  • 1/4 cup 1/2 inch pieces sweet potato
  • 1/4 cup 1/2 inch pieces yellow sweet pepper
  • 1/4 cup coarsely chopped fresh broccoli
  • 8 omega-3 enriched eggs
  • 1 teaspoon fresh basil snipped
  • 1/2 teaspoon fresh thyme snipped
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 avocado halved, seeded, peeled, thinly sliced
  • 5 1/2 cups grape or cherry tomatoes halved
  • Sriracha Sauce optional

Instructions
 

  • Preheat oven to 350 F. Coat an oven-going 10-inch nonstick skillet with cooking spray. Add sweet potato, sweet pepper and broccoli; cook and stir over medium 5 to 7 minutes or until tender.
  • In a medium bowl whisk together eggs, basil, thyme, salt and black pepper. Pour mixture over vegetables in skillet. Cook, without stirring, until mixture begins to set on bottom and around edges. Using a spatula, lift egg mixture so uncooked portion flows underneath.
  • Transfer skillet to oven; cook 5 minutes or until egg mixture is set. Remove from oven. Let stand 2 minutes. Top servings with avocado and tomatoes. Drizzle with sriracha.

Notes

Nutrition Facts

Serving Size: 
1/4 frittata (3/4 cup)
Per Serving:
 
219 calories; protein 13.9g; carbohydrates 7.7g; dietary fiber 3.3g; sugars 2.2g; fat 15g; saturated fat 3.9g; cholesterol 372mg; vitamin a iu 2112.2IU; vitamin c 25mg; folate 90.8mcg; calcium 70.7mg; iron 2.2mg; magnesium 30.2mg; potassium 455.8mg; sodium 226mg.
Exchanges: 
2 lean protein, 1 1/2 vegetable, 1 fat
Keyword bone health, dairy free, gluten free, healthy aging, healthy immunity, low calorie, low carbohydrate, low sodium, nut free, soy free, vegetarian
Tempeh Tacos
A delicious and heart healthy meal for any day of the week.
Check out this recipe

Tempeh Tacos

Tempeh Tacos

A delicious and heart healthy meal for any day of the week.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Course Main Course
Cuisine Mexican
Servings 8 tacos

Ingredients
  

  • 1 medium red bell pepper, cut into strips
  • 1/4 cup onion, diced
  • 1/2 cup canned diced tomatoes (with juice) or low sodium salsa
  • 2 teaspoons cumin
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 1/2 teaspoon oregano
  • 1 package tempeh, finely chopped
  • 8 soft corn tortillas (4 inch diameter)
  • Salt to taste (optional)

Instructions
 

  • Add one (1) tablespoon of water to a skillet and sauté pepper strips and diced onion until soft.
  • Then add diced tomatoes (with juice), cumin, paprika, onion powder, garlic powder, red pepper flakes and oregano.
  • Cook over medium heat for 3-5 minutes.
  • Add chopped tempeh and cook for 2-3 more minutes or until the tempeh has absorbed some of the sauce.
  • Serve over corn tortillas. Top with cilantro lime slaw or other toppings like jalapeno, low sodium hot sauce/salsa, lettuce, avocado slices (optional).

Notes

Chef’s Tip:  Use a food processor to easily chop the tempeh. Be sure not to overmix.
Keyword heart healthy, tacos, tempeh, vegetarian
Rainbow Frittata
This delicious frittata is loaded with heart-healthy, omega-3 enriched eggs and a medley of colorful vegetables. Start cooking the vegetables on the stove and finish them up in the oven with the egg mixture. To serve, top with avocado slices, grape tomatoes and a touch of sriracha.
Check out this recipe

Harvest Bowls

Ingredients 

  • 1 cup quinoa  
  • 2 cups water 
  • 2 cup Brussel Sprouts  
  • 1 acorn squash  
  • 4 tablespoons dried cherries  
  • 1 can chickpeas  
  • 1 tablespoon Ground cumin  
  • 1 tablespoon garlic  
  • 1 teaspoon cinnamon  
  • Parsley  

Directions  

  1. Begin by washing all ingredients. Preheat oven to 375 degrees.
  2. Slice the acorn squash in half and remove seeds. Add olive oil and brush to coat.  
  3. Add a pinch of salt and pepper and place face up on a baking tray. Bake at 375 degrees for 30-40 minutes.  
  4. Slice Brussel sprouts in half and toss in oil and garlic powder. Add to a baking sheet and back for 30 minutes.
  5. In a slow cooker, large stock pot, or Instapot, add all your quinoa and water. Bring to a boil then reduce to a simmer. Cook for 15-20 minutes.   
  6. Rinse and drain chickpeas and pat dry. Add to a bowl and toss with spices. Transfer to cooking sheet and bake for 15 minutes.
  7. When squash is fork tender and rice is cooked through, remove from heat and scoop out insides into a bowl.  
  8. Plate by filling a bowl with cooked quinoa, squash, brussels and chickpeas. Top with cherries and parsley and serve warm. 

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Pumpkin Cookies

Makes 12  

Ingredients  

  • 1 cup almond flour  
  • 2 flax eggs  
  • 1 tablespoon cinnamon  
  • ½ cup pumpkin puree  

Directions 

  1. Lay out all ingredients and preheat oven to 350 degrees. 
  2. Make a flax egg with 2 tablespoons of flax meal and 6 tablespoons of water and set aside to gel.
  3. Add flax egg and pumpkin together and stir.  
  4. Add in almond flour and cinnamon. Stir to combine. Thin dough with water or plant milk as needed.  
  5. Scoop 2 tablespoon balls onto cookie tray and top with more cinnamon.  
  6. Bake for 15-20 minutes or until golden brown.

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Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

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