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.

Ready to take the next step?

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.

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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G-Bombs Savory Oatmeal

Serves 2

Ingredients  

  • 1 cup steel cut or whole, rolled oats  
  • 2 cups water  
  • ½ cup button mushrooms, chopped  
  • ½ yellow onion, diced  
  • 1 tablespoon nutritional yeast  
  • 1 cup kale, chopped  
  • 1 cup low sodium white beans, rinsed  
  • ¼ cup walnuts, chopped  
  • 2 teaspoons garlic powder  
  • 1 teaspoon chili flakes  

Directions  

  1. Begin by laying out all ingredients and kitchen equipment.  
  2. Place oatmeal in a saucepan with water. Store to combine. Place on medium high heat for 5-20 minutes according to directions for oats selected. TIP: Rolled oats take less time, while steel cut is a more whole, food version of the oat plant and takes longer to cook. You can prepare oats in bulk and store in the fridge for 3-5 days.  
  3. Dice onion and chop mushrooms and kale. Chop walnuts, if purchased whole. Set aside on plate or cutting board.  
  4. In a medium sized sauté pan, add 1-2 TBSP of water. Add onions and mushrooms to pan and cook until onions are glossy.  
  5. Add nutritional yeast, garlic, and chili flakes and cook for another minute.  
  6. Add the rinsed beans and kale. Fold to combine, Careful as the beans are soft and may mush. Cook until beans are warm and kale wilted, approximately 2 minutes.  
  7. Serve ½ cup portion of cooked oatmeal in a bowl. Top with 1-1.5cup portion of vegetable mixture.  
  8. Finally, top with chopped walnuts and enjoy!  

Chef tip: If you enjoy more spice, serve with a low-sodium hot sauce of your choice.

Low sodium hot sauce brands: Trader Joe’s No Salt Added Chili Pepper Sauce, Doc’s Salt Free New Orleans Hot Sauce or Tabasco Original OR add more crushed red pepper flakes for more heat.

Ready to take the next step?

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.