Autumn Roasted Root Veggies

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In the fall, the finest root vegetables hit the market, and the oven is your best ally for preparing them. Roasting these veggies imparts a distinct flavor and texture, preserving their nutritional value, including essential vitamins, minerals, and fiber. Plus, the delightful aroma filling your home as they near perfection is your cue that it’s time to savor them!

Ingredients

2 turnips
2 russet potatoes
2 sweet potatoes
3 medium carrotsif you can find the assorted color variations, use these; they're beautiful
4 red beets
2 yellow onions
4 radishes
2 tbsp olive oil
zest of 1 orange
4 tbsp orange juicefresh squeezed
2 tbsp ginger; gratedok to leave the skin on for extra nutrients
2 tbsp turmeric; gratedok to leave the skin on for extra nutrients
2 cloves garlic; grated
1 tsp ground coriander
½ tsp salt
½ tsp pepper
½ cup fresh parsley leavesfinely chopped for garnish
NOTE: if you want to sweeten this dish up a bit more, add 1-2 tbsp maple syrup or honey.

Directions

Preheat the oven to 350 F.

Clean all vegetables and chop everything into 1-2 inch cubes. For smaller items, you can cut them into halves.

Place all veggies in a large bowl and add olive oil, orange juice, zest, turmeric, ginger, garlic, coriander, and salt and pepper. Toss together to coat root veggies well.

Use two baking sheets and line with parchment paper. Spread the vegetables in a single layer and roast for 35 Minutes, flipping the veggies over about half way through or 20 Minutes into the roasting process.

Place veggies in a large serving dish and top with the parsley flakes. If you choose to add honey or maple syrup, you can drizzle over the top and serve immediately.

Grilled Miso Glazed Bok Choy

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This Grilled Miso Glazed Bok Choy is absolutely delicious and easy to make. Bok choy is full of fiber, vitamins, minerals, and other nutrients that make it a beneficial addition to your diet.

Ingredients

3 baby bok choysliced in half lengthwise
1 tbsp yellow miso paste
1 tbsp maple syrup
1 tsp rice vinegar
1 tsp sesame oil
1 tsp sesame seedsgarnish

Directions

In a small bowl add the dressing ingredients and mix to incorporate. Brush half the mixture over the cut-side bok choy.

Heat your grill on medium heat (or use a cast iron pan).

Place bok choy cut-side down and sear for 2 minutes. Flip to the other side and brush the remainder of the glaze and sear for 1 minute.

Remove and organize on a serving dish and sprinkle with sesame seeds and serve alongside your favorite protein and brown rice (you can use white rice if you prefer).

Fresh Spring Rolls with Sweet Chili Sauce

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Fresh spring rolls known as goi cuon, made with carrots, lettuce, red pepper and purple cabbage served with a sweet chili sauce are fun to make. They are a quick healthful bite that is great as a snack or appetizer.

Ingredients

Wrap Ingredients
1 avocadothinly sliced
1 cup purple cabbagethinly sliced
1 cup jicama rootcut into matchsticks
1 cup English cucumbercut into matchsticks
8 leaf lettucebutter lettuce recommended
1 cup carrots peeledcut into matchsticks
1 cup red bell peppercored and cut into matchsticks
8 10 inch rice paper wrappers
Dipping Sauce Ingredients
1 tbsp red chili finely chopped
2 tsp gingerminced
2 tsp garlicminced
½ cup apple cider vinegar
½ cup powdered sweetener
½ cup coconut aminos or light sodium soy sauce
½ cup warm water
¼ tsp xanthan gum

Directions

Dipping Sauce Ingredients

Add red chilli, ginger and garlic to a saucepan together with the apple cider vinegar, coconut aminos and powdered sweetener.

Bring to the boil, then reduce the heat to low heat for 5 minutes.
Mix hot water with the xanthan gum in a small bowl and whisk until lumps are gone. Add to the pan and cook sauce for about 5 minutes or until the desired consistency is reached.

Turn heat off and let sauce cool for a few minutes (it will continue to thicken as it comes to room temperature).

Pour sauce into a clean glass dipping jar and place on a platter.

Wrap Ingredients

Working one at a time, wet rice paper for 10-15 seconds in a plate with room temperature water then transfer to a work surface. Place lettuce, in the center of each wrapper; top with carrots, cabbage, bell pepper, jicama, cucumber and avocado.

Bring the bottom edge of the wrap tightly over the filling while folding the sides inward. Roll from bottom to top of sheet slowly so you don’t tear rice paper. Slice in half and set on patter. Place damp paper towels over the top of rolls to keep them from drying out. Continue process until all ingredients/wraps are used and enjoy!

Mexican Street Corn Salad

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Celebrate this classic recipe with an easy, at-home version. This spicy, tangy side dish saves a little time and is just as tasty.

Ingredients

2 tbsp extra-virgin olive oil
6 cups frozen sweet corndefrosted and drained
4 tbsp mayonnaise
3 tbsp fresh lime juiceplus extra lime slices for garnish
2 tsp chile powder
½ tsp ground coriander
½ tsp ground cumin
1 tsp saltto taste
1 cup Cotija cheesefinely crumbled
½ cup chopped fresh cilantro leaves

Directions

Place a skillet over medium-high heat. Add olive oil to pan. Add corn and spread evenly over the skillet and cook (do not stir) until you begin to see a char on the corn kernels. About 5 minutes.

In a medium-large bowl add mayonnaise, lime juice, spices and salt and stir to combine.

Add corn from the pan, still warm, and incorporate with dressing. Add chopped cilantro and lightly toss. Place mixture in a nice serving dish and top with Cotija cheese crumbles, and garnish with lime wedges.

Serve warm and enjoy!

Strawberry Sorbet

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Now is the time to buy those sweet strawberries and not just because they are healthful, but because they make a delicious sorbet that will entice anyone on a warm day or just when you want a low-calorie dessert.

Ingredients

1 lb strawberriesfresh or frozen
¼ cup agave nectaror less depending on sweetness of berries
1 tsp lemon juicefreshly squeezed
⅛ tsp salt

Directions

Remove green tops and hull strawberries (if fresh); not needed if frozen.

Blend all the ingredients in a blender until a smooth puree and place in the freezer for 2 hours.

Blend the frozen mixture once more, and place in a freezer container and freeze for an additional 6 hours before serving.

Tabbouleh Salad

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This Lebanese dish is bright with flavors of Spring, fresh with leafy herbs and filling with each healthful bite.

Ingredients

½ cup bulgur wheatcan substitute with: quinoa and/or couscous
3 large bunches of fresh parsleyremove stems and finely chop
½ bunch of fresh mintremove stems and finely chop
1 medium red pepperseeded and finely chopped
1 medium yellow pepperseeded and finely chopped
1 medium cucumberfinely chopped
½ red onionpeeled and finely chopped
2 garlic clovesminced
1 large lemonjuiced plus extra slices for garnish
⅓ cup olive oil
salt and pepper to taste

Directions

Add cooked bulgur wheat to a bowl. Add olive oil and lemon juice to a separate bowl and whisk until well combined. Pour the mixture into the bulgur wheat, stir and set aside.

Chop cucumbers, peppers, red onions, garlic, parsley, and mint very finely and add the ingredients to a bowl. Season with salt and pepper.

Add bulgur to the chopped ingredients and toss together.

Refrigerate for 30 minutes to chill and meld flavors together and serve alongside your favorite protein and a few extra lemon wedges.

Slow Cooker Vegetarian Chili Mac

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You won’t miss the meat here folks. Break out the slow cooker for this dish and you will keep your home cool during the warmer months while making a complete meal that everyone can enjoy. Packed with plenty of flavor and healthful nutrients, you are sure to enjoy every bite.

Ingredients

1 medium onionchopped
1 red bell pepper chopped
15 oz can pinto beansrinsed and drained
15 oz can kidney beansrinsed and drained
28 oz crushed tomatoeslow sodium or no salt added
1 ½ tbsp chili powder
2 tsp cumin
½ tsp kosher salt
⅛ tsp black pepper
2 cups low sodium vegetable brothor water
8 oz whole wheat elbow macaroni pastaor bean pasta
1 ½ cups shredded cheddar cheesedivided
chopped parsleyfor garnish

Directions

Place all ingredients except for pasta, cheese, and parsley in a slow cooker. Stir to combine. Cover and cook on high heat for 4 hours or low heat for 6-8 hours.

Stir in pasta and continue cooking on high for 15-20 minutes, until pasta is cooked through. Stir in 1 cup of the cheese.

Serve topped with remaining cheese and parsley.

Ground Turkey Sloppy Joes by Mina Goodman, RDN

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This delicious open face Turkey Sloppy Joe sandwich is just as tasty as the ground beef version, but leaner in fat. Making homemade sauce is healthier than using any store bought versions because you get to control the ingredients! Add some finely diced veggies to the mix and you’ve got yourself a healthy bite packed with protein, vitamins and minerals plus plenty of fiber.

Ingredients

2 tbsp olive oil
1 medium onionchopped
1 red bell pepperchopped
1 carrotchopped
kosher salt to taste
ground black pepperto taste
2 cloves garlicpressed
1 lb ground turkey
1 tbsp chili powder
¼ cup sweet relish
2 tsp Worcestershire sauce
2 tbsp red wine vinegardivided
6 slices whole wheat toast

Directions

Heat oil in a large skillet over medium heat. Add onion, bell pepper, and carrot. Season with salt and pepper. Cook, stirring occasionally, until tender, 6 to 8 minutes.

Add garlic and cook, stirring occasionally, until fragrant, 30 seconds. Add turkey and cook, breaking it up with a spoon, until no longer pink, 4 to 6 minutes.

Add chili powder and cinnamon. Cook, stirring occasionally, 1 minute. Add tomato sauce and relish. Simmer until beginning to thicken, 2 to 4 minutes. Stir in Worcestershire and 1 tablespoon vinegar.

Spoon meat mixture on top of toast and serve immediately.

NOTE: If find if you toast the bread just before serving, it crisps it up a bit for a sturdier bite.

Braised Coconut Spinach and Chickpeas by Mina Goodman, RDN | Registered Dietician

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A little comfort and a lot of love will come from this vegetarian dish. Full of healthful spring flavors, its aroma will entice your taste buds.

Ingredients

2 tsp olive oil
1 small onion
½ cup sun-dried tomatoeschopped
4 cloves garlicpeeled and minced
1 tbsp fresh grated gingeror 2 tsp ground ginger
1 large lemon zested
1 pinch red pepper flakesor whole red pepper
15 oz can chickpeasrinsed and drained
1 lb baby spinach
14 oz low fat or lite coconut milk
2 tbsp freshly squeezed lemon juice
½ tsp salt
2 sweet potatoes

Directions

Sweet Potatoes:

Wash and scrub sweet potatoes to remove any dirt. Bake in oven at 425 degrees F for 45 Minutes.

Chickpeas:

Heat the oil in a large, heavy pot over medium-high heat. Add the onion and cook until the onion is beginning to brown, about 5 minutes. Add the sun-dried tomatoes, garlic, fresh ginger, and lemon zest. Cook for 3 minutes, stirring frequently.

Add the chickpeas and cook over high heat for a few minutes, or until the chickpeas are beginning to turn golden and are coated with the onion and garlic mixture.

Toss in the spinach, one handful at a time. This will take about 5 minutes; stir in a handful or two and wait for it to wilt down and make room in the pot before adding the next handful. When all the spinach has been added, add the coconut milk, lemon juice, and salt. Bring to a simmer, then turn down the heat and cook until the chickpeas are warmed through, about 10 minutes. Taste and season with more salt and lemon juice if needed.

Serve hot over roasted sweet potatoes, with cilantro leaves and toasted unsweetened coconut to garnish.

Refreshing Vegetable Salsa

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Vegetables are a very important part of your diet, not just because they are packed with vitamins, minerals, and are beautiful in color. They are also loaded with fiber – a much needed nutrient to normalize bowel movements and improve digestive health. This healthful dip enhances the flavors of the veggies, making them extra tasty and beautiful to look at!

Ingredients

15 oz whole kernel yellow cornuse canned or frozen (thawed)
1 avocadoseeded and diced into small chunks
3 tomatoesseeded and diced
⅓ cup red onionfinely chopped
1 large jalapenoseeded and diced
3 tbsp chopped fresh cilantro
1 ½ tsp minced garlic
1 tsp salt
½ tsp black pepper
1 tbsp fresh lime juice
your favorite tortilla chips for serving

Directions

In a large bowl add corn, avocado, tomatoes, onion, jalapeno, and cilantro.

Add lime juice, salt, pepper, and minced garlic. Stir gently to coat evenly.

Serve with tortilla chips.