Creamy Vegetable Dip

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Eating veggies can be a chore for some, but it doesn’t have to be when you have a zesty dip to compliment them. Full of much needed fiber, veggies are a ‘must’ regardless of your diet. If you want to dress them up a bit, try this healthful dip and dig in!

Ingredients

½ cup mayonnaise
½ cup low-fat plain yogurt
1 tsp garlic salt
1 tsp onion powder
1 dash black pepperor more to taste
1 dash Italian seasoning or more to taste

Directions

Combine and whisk together the yogurt and mayonnaise. Add seasonings and whisk together until evenly blended. Feel free to use more seasoning to taste preference.

Chill for two hours before serving.

Serving suggestion:
Cut vegetables like carrots, celery, broccoli, and bell peppers are great for serving with this creamy dip.

Mediterranean Chicken for Pressure Cooker by Alexander Clabourne, RDN

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This recipe is a super fast and a flavorful way to cook chicken breast. The best is that goes great with so many sides such as a serving of brown rice or black beans and a light salad. Packed full of protein and aromatic herbs makes this dish a winner in any recipe book.

Ingredients

1.50 lbs chicken breasts
3 tbsp extra virgin olive oil
3 tbsp Balsamic Vinegar of Modenanote: Find balsamic vinegar with “grape must” or “cooked grape must” as the first ingredient for best flavor.
2 tsp dried rosemary
2.50 tsp dried thyme
1 tbsp ground cumin
¼ tsp ground black pepper
⅛ tsp sea salt
2 tbsp water

Directions

Cut chicken breasts in half length wise. If bought thinly sliced, no need to cut. Place chicken into Instant pot/pressure cooker.

Add remaining ingredients to small bowel and wisk together to combine.

Pour mixture over chicken to coat evenly.

Pressure cook for 18 minutes. Naturally let steam release for 10 minutes and turn off pressure cooker afterwards.

Uncover and shred chicken with two forks and serve. After shredding, re-cover chicken and let it soak in juices for 5-10 minutes for more flavor before serving.

Jackfruit “BBQ” Sandwiches by Noel Ugarte, MS, RD | Registered Dietician

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Did you know cholesterol is only found in foods that come from animals? Switching to a plant-based protein one night a week is a great way to lower total cholesterol intake.

Ingredients

1 tsp olive oil
½ red onionsliced
2 red bell peppers sliced into strips
29 oz canned jackfruit (two 14.5 oz cans)no salt added, packed in water, drained
1 cup low-sodium barbecue sauce
1 tsp paprika
2 tsp garlic powder
2 tsp cumin
8 100% whole wheat thin buns
5 oz cabbage slaw mixbagged

Directions

In a large skillet, heat olive oil over medium heat and add peppers and onions. Sautee until peppers become tender and onions begin to sweat, about 5 minutes.

Add drained jackfruit into skillet and cook for 5 minutes, until soft. Gently mash the fruit until it begins to separate and shred. If you’d like, you can remove any seeds that may be left in the fruit. If the jackfruit begins to stick, add 1-2 Tbsp water or low sodium chicken broth to the pan.

Add seasonings and stir to combine. Add low sodium barbeque sauce and stir again. Remove from heat.

Serve on wheat buns and top with raw cabbage slaw mix.

Mediterranean Lentil Salad

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This salad is a powerhouse for heart health. Lentils, rich in potassium, counteract the negative impacts of salt and reduce blood pressure. Plus, just half a cup of lentils offers nearly one-third of the recommended daily fiber intake.

Ingredients

1 cup raw lentilsrinsed
2 cucumbersdiced and seeded
1 large red oniondiced
¼ cup sun dried tomatoeschopped
2 large bunches of parsleychopped (include stems)
1 bunch mint leavesshredded
Dressing
2 tbsp olive oil
1 lemon(juice only)
1 tsp dijon mustard
1 clove garlicminced
¼ tsp pepper
Optional
½ cup chicken or salmoncooked
¼ cup low-fat feta cheese

Directions

In a medium saucepan, bring 2 cups of water to boil and cook lentils per package instructions. Transfer cooked lentils to a baking sheet, arrange in an even layer, and place in refrigerator to cool while chopping the other ingredients.

In a large bowl, combine cucumbers, red onion, sun dried tomatoes, parsley, and mint. Add cooled lentils. Toss ingredients until well combined.

To prepare the dressing, whisk together oil, lemon juice, Dijon mustard, garlic, and pepper in a small bowl until emulsified. Pour evenly over salad and toss again until all the ingredients are lightly coated with the dressing.

Top salad with optional chicken, salmon, and/or cheese.

Tip: With hearty ingredients and minimal dressing, this recipe is great for weekly meal prep. Simply prepare the salad as instructed ahead of time and store in the refrigerator for up to 4 days.

Peaches N’ Cream Overnight Oats by Noel Ugarte, MS, RD | Registered Dietician

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This yummy breakfast tastes great and is super easy to whip up before bedtime to enjoy the next morning. Swap out the peaches for seasonal fruit and enjoy a variety of flavors throughout the year.

Ingredients

¾ cup oats(quick cooking rolled oats work best)
½ cup fat-free cottage cheese
¾ cup skim milk(if preferred, substitute unsweetened almond milk or unsweetened soy milk)
½ fresh peachdiced
1 tbsp hemp seeds
1 tbsp chia seeds
½ tsp ground ginger
¼ tsp ground tumeric

Directions

Combine all ingredients in a large mason jar.

Mix until all ingredients are well combined, and the milk is evenly distributed throughout.

Seal tightly and place in the refrigerator for at least 3 hours, up to 4 days.

Tips:

If you do not enjoy peaches, have fun experimenting with other fruit and spice combinations. Try ½ an apple with cinnamon and nutmeg, ½ cup blueberries with cinnamon, strawberries with cocoa powder, etc.

This recipe is great for weekly meal prep. Simply multiply ingredients by 4 and divide evenly between 4 containers. Store in the refrigerator for up to 4 days.

Kale and White Bean Soup by Noel Ugarte, MS, RD | Registered Dietitian

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A well-balanced diet is on everyone’s to-do list, but where do you start? This soup is a creamy, flavorful and nutritious first recipe to try, leading to a healthier food regime.

Ingredients

1 tbsp olive oil
1 large red onion
4 garlic clovesminced
1 medium sweet potatodiced into 1/2 inch cubes
¼ tsp crushed red pepper flakesor to taste
1 tsp garlic powder
¼ tsp paprika
¼ tsp ground tumeric
1 tsp oregano
6 cups low sodium vegetable stock
2 bay leaves
15 oz can cannellini beansno salt added, drained and rinsed
5 cups red or green kalechopped
1 tsp miso pasteoptional
2 tbsp fresh parsleychopped

Directions

Heat 1 tablespoon of olive oil in large stockpot over medium heat. Add the onion cook until fragrant and soft, about 5 minutes. Add garlic and cook until fragrant, about 1 minute.

Add the sweet potato, crushed red pepper, garlic powder, paprika, turmeric, and oregano. Stir to combine and cook for 2-3 minutes.

Add vegetable stock and bay leaves. Raise heat to medium-high and bring to a boil.

Reduce heat to medium. Add the beans and kale, cover, and simmer for 30 minutes or until potatoes and beans are tender.

Turn off heat. Stir in optional miso paste and fresh parsley. Serve hot with crusty bread.

NOTES: Adapted from recipe by Michael Greger, M.D., FACLM.

Rosemary and Garlic White Bean Soup by Noel Ugarte, MS, RD | Registered Dietitian

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Did you know the Cannellini bean is a nutrition powerhouse? It’s high in fiber, protein and a great source of micronutrients including vitamin c, folate and magnesium.

Ingredients

½ tbsp olive oil
4 cloves garlicminced
15 oz 3 cans of cannellini beansno salt added
2 cups low sodium vegetable stock
1 tsp dried rosemary
½ tsp dried thyme
1 pinch crushed red pepperor to taste
fresh ground black pepperto taste

Directions

In a blender or food processor, puree one can of cannellini beans and it’s liquid. Drain the other two cans of beans and set aside.

Heat olive oil in large stockpot over medium heat. Add garlic and sauté until garlic becomes fragrant, about 1 minute.

Add the pureed beans, drained non pureed beans, broth, rosemary, thyme, crushed red pepper, and black pepper to pot. Stir to combine.

Cover pot increase heat to medium-high and bring to a boil. Once boiling, reduce heat to medium-low and simmer for 15 minutes, stirring occasionally. Serve with crusty bread.

NOTE: Adapted from recipe by Beth Moncel.

Hearty Beef Stew

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A classic beef stew is the ideal meal for a chilly night. Tender beef mixed with potatoes, veggies, and red wine meld together to create a fragrant, healthful bite.

Ingredients

2 tbsp olive oildivided
2 lbs 85% or higher lean stewing beefcubed
freshly ground black pepperto taste
1 tsp garlic powder
1 tsp ground cumin
¼ tsp ground cinnamon
2 tbsp all-purpose flour
1 tsp dried thyme
2 tsp smoked paprika
1 large yellow oniondiced
3 cloves garlicminced
3 carrotsscrubbed and chopped
2 celery ribschopped
½ cup red winecan substitute with beef stock
2 dashes Worcestershire sauce
2 tbsp tomato pasteno salt added
2 tbsp tomato sauceno salt added
3 cups low sodium beef stock
5 medium red potatoesscrubbed and quartered
1 cup frozen green beans

Directions

Heat olive oil in a large stockpot over medium-high heat until oil is shimmering hot.

Season beef with pepper, garlic powder, cumin, and cinnamon. Add beef to stockpot so that the beef covers the bottom of the pot in one layer. Beef may need to be browned in two batches to avoid overcrowding pot.

Brown the beef cubes on each side until they are golden brown on the outside, about 1-2 minutes. Sprinkle flour over beef while it browns 1 teaspoon at a time.

Remove partially cooked beef from pot and let rest on a plate. Add the thyme, paprika, onions, garlic, carrots, and celery to pot.

Stir the spices and vegetables to coat in the beef drippings. Cook until onions are translucent, about 4-5 minutes, then add the beef back into the pot.

Add the red wine (or beef stock), Worcestershire Sauce, and tomato paste. Allow liquid to cook down, about 4-5 minutes.

Once the liquid has thickened, add tomato sauce, beef stock, and potatoes. Bring to a boil.

Reduce to low heat and allow contents to simmer. Stir entire pot thoroughly, scraping any bits off the bottom of the pot and ensuring that all ingredients are nestled under the liquid. Cover and let simmer for 240 Minutes 4 hours. Every hour, uncover and stir pot well. Add ¼- ½ cup of water as needed to maintain enough broth to submerge ingredients.

Add in green beans 15 minutes before serving. Beef and potatoes will be fork tender and falling apart when done.

NOTE: Adapted from recipe by Chrissie Baker.

Lemon Chicken Soup

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This light and bright soup is warming on cold days and a perfect remedy if your feeling a little under the weather. 

Ingredients

2 tbsp olive oildivided
1 lb boneless, skinless chicken breastcut into 1-inch chunks (or shred a pre-cooked rotisserie chicken)
pepper to taste
1 tsp garlic powder
1 tsp ground cumin
3 cloves garlicminced
1 yellow onionminced
3 carrotsscrubbed and sliced
2 celery ribsdiced
1 tsp dried thyme
5 cups low sodium chicken broth
2 bay leaves
¾ cup whole wheat orzo pasta
1 sprig fresh rosemary1/2 tbsp dry
1 sprig fresh dill1/2 tbsp dry
Juice of 1 lemon
2 tbsp fresh parsley leaveschopped

Directions

Heat 1 tablespoon of olive oil in large stockpot over medium heat. Season chicken thighs with pepper, garlic powder, and cumin. Add the chicken to the stockpot and cook until golden on the outside, about 2-3 minutes per side. Set partially cooked chicken aside.

Add remaining 1 tablespoon olive oil to the stockpot. Add garlic, onion, carrots, and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme until fragrant, about 1 minute.

Whisk in chicken stock, bay leaves, and 1 cup of water; bring to a boil. Stir in orzo, rosemary, dill, and chicken; reduce heat and simmer until orzo is tender and internal temperature of chicken is at least 165 degrees Fahrenheit, about 10-12 minutes. Stir in lemon juice and parsley.

NOTE: Adapted from recipe by Chungah Rhee.

Tepary Bean Stew by Native Seeds SEARCH

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The Tepary bean is high in protein, fiber and calcium making this a great addition to stews, soups and cold salads. With a unique flavor and texture, these beans become the star of the show in this stew recipe. Our friends at Ramona Farms, a local farm owned and operated by Ramona and Terry Button have helped to bring their traditional tepary bean back from near extinction, and now provide the beans to many restaurants and retailer’s throughout Arizona, such as, Native Seeds SEARCH who provided this amazing recipe for us to share. To learn more about their heritage, check out Ramona Farms for more traditional recipes and more information about this local farm. Recipe courtesy of Karen Button, reprinted and used with permission. Accepting new patients 480-882-4545.

Ingredients

1 lb dried tepary beans
1 small onionchopped
2 cloves garlicminced
½ tsp ground cumin
¼ tsp Mexican oregano
salt and pepper to taste
3 qts chicken or vegetable stock
Optional Ingredients
2 chipotle chiles
3 carrotschopped or grated
3 stalks celerychopped
1 can diced tomatoes
2 red bell pepperschopped
2 cups cholla budscooked
1 lb chicken, pork, deer, or beefcubed and browned in a separate skillet

Directions

Cook white or brown beans according to instructions.

Drain and add beans to chicken or vegetable stock for more flavor.

Add any/all of the optional ingredients based on what you have on hand.

Simmer everything together for at least 1 hour before serving.