Category: Recipes

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.
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Cook Time 30 mins
Total Time 30 mins
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 mins
Cook Time 5 mins
Total Time 20 mins
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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3 Bean Pumpkin Chili

Serves 4 

Ingredients  

  • 1 yellow onion, diced  
  • 1 can kidney beans  
  • 1 can black beans  
  • 1 can pinto beans  
  • 1 can diced tomatoes  
  • 1 cup pumpkin diced  
  • 1 tablespoon, garlic powder
  • 1 tablespoon, chili powder
  • 1 tablespoon, paprika 

Directions  

  1. Begin by laying out and washing all ingredients.  
  2. Dice onion and add to a pot with water or avocado oil and sauté until translucent.  
  3. Add canned beans and tomatoes and bring to a boil.  
  4. De-seed and cube pumpkin. Add to mixture without skin.  
  5. Add seasonings and salt to taste.  
  6. Simmer for 20 minutes or until pumpkin is fork soft.

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Falafel Pita with Veggies

Ingredients  

  • 1 can chickpeas  
  • 1 Parsley  
  • 1 head garlic  
  • Ground Cumin  
  • 1/4 cup cooked quinoa  
  • 4 tablespoons tahini  
  • 1 lemon, juiced  
  • Salt and pepper to taste  
  • Cucumber  
  • Radish  
  • Mixed greens  
  • Whole wheat pita  

Directions 

  1. Wash and lay out all ingredients.
  2. Finely mince garlic, onions, and parsley and add to a bowl with the spices.
  3. Add chickpeas, rinsed and drained, to the bowl as well as the cooked quinoa and ½ of lemon juice.  
  4. Mash together and add salt to taste.  
  5. Scoop into balls and set on baking sheet.  
  6. Preheat oven to 375 degrees and bake for 15-20 minutes or until golden.  
  7. Slice veggies thinly.  
  8. Mix tahini and remaining lemon juice to make sauce. Thin with water.  
  9. Remove falafel from oven and place in pita with veggies, greens, and dressing. Enjoy!

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Sambar

Ingredients  

  • 2 cups red lentils (dal)  
  • 4 cups water 
  • 1 green pepper  
  • 1/2 medium eggplant  
  • 2 medium carrots  
  • 1/2 yellow onion  
  • 4-6 baby potatoes  
  • 2-3 tablespoons Sambar Spice Blend 

Directions 

  1. Wash and lay out all ingredients.  
  2. Dice onions.  
  3. Add 1 tablespoon spice blend with 2 teaspoons oil and onions to a pot.  
  4. Dice carrots, eggplant and pepper. Add to pot when onions are translucent.  
  5. Add dal and water and bring to a boil. 
  6. Add remaining spices and salt to taste 
  7. Cook 20-30 minutes until soft. Option to blend 1/2 for smoother texture.  
  8. Serve warm.

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Citrus and Beet Salad

Serves 2

Ingredients

  • Mixed greens
  • 1 grapefruit
  • 2 oranges
  • 1-2 medium beets, peeled and roasted
  • 1 tablespoon orange zest
  • 2 tablespoons orange juice
  • 2 tablespoons olive oil
  • ¼ cup white wine vinegar

Directions

  1. Wash and lay out all ingredients.
  2. Begin by peeling citrus fruits and removing all the white pith. Slice fruit into round ½ inch thick pieces. Arrange flat on plate.
  3. Next slice roasted and peeled beets into ½ inch think circles and arrange on top of fruit.
  4. Top with mixed greens to add color.
  5. Mix zest, juice, vinegar, and oil to combine for a dressing. Drizzle on fruit and beets and serve.

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Marinated Mushrooms and Beans

Serves 2

Ingredients

  • 1 carton of cremini mushrooms
  • 1 can butter beans, rinsed
  • ½ bunch parsley, chopped
  • 2-4 sprigs fresh rosemary
  • 2 roasted red peppers
  • ½ red onion
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • ¼ cup white whine vinegar

Directions

  1. Wash and lay out all ingredients.
  2. Rinse and drain beans and add to a bowl.
  3. Dice onion and red peppers and add to mix.
  4. Mince herbs and garlic and add with salt and pepper.
  5. Finally quarter mushrooms and add to bowl and combine.
  6. Top with oil and vinegar and let sit for 1 hour or more.
  7. Serve with whole grain bread or store for up to one week.

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Wild Rice and Lentil Stuffed Acorn Squash

Serves 2

Ingredients

  • 1.5 cups of a wild rice and brown rice blend
  • 1 carton of cremini mushrooms
  • 3 cups vegetable broth
  • 2 tablespoons soy sauce  
  • 3 cloves of garlic
  • 1 yellow onion
  • 3 medium celery stalks
  • 2 bell peppers
  • 1 cup brown lentils
  • 1 acorn squash
  • 2 tablespoons olive oil
  • Salt to taste

Directions

  1. Begin by washing all ingredients. Preheat oven to 375 degrees.  
  2. Slice the acorn squash in half and remove seeds. Brush the acorn squash with olive oil to coat.
  3. Add a pinch of salt and pepper to the squash and place face up on a baking tray. Bake at 375 degrees for 30-40 minutes.
  4. Mice garlic and dice onion. Set aside and let sit for 15 minutes.
  5. Dice celery and peppers and slice mushrooms. Set aside.
  6. Rinse rice and lentils. Set aside.
  7. In a slow cooker, large stock pot, or Instant Pot, add garlic, onion, celery, peppers, mushrooms, rice and lentils. Add in remaining seasonings. Mix well and cook for 2 hours (slow cooker), 1 hour (large stock pot), or 30 minutes (Instant Pot) respectively.
  8. When the acorn squash is fork tender and rice is cooked through, plate by filling the center of the squash with ¾ cup of the rice and vegetable mixture.

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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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