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.

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.