Black Bean and Rice Salad

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This cold salad is perfect for any hot day! Packed with protein, high in fiber and delicious flavors that will rock your taste buds. Make this dish ahead of time and keep refrigerated until it’s time to serve.

Ingredients

½ cup white onion finely chopped
½ cup red bell pepperfinely chopped
1 cup cooked brown or white ricecooked and cooled
15 oz black beansdrained and rinsed
¼ cup fresh squeezed lemon juice
½ tsp mustard powder
2 cloves garlicgrated or finely chopped
½ tsp saltto taste
¼ tsp black pepperto taste
2 tbsp vegetable oil

Directions

In a mixing bowl, stir in onion, red pepper, rice and beans.

Grab a mason jar and add lemon juice, dry mustard, garlic, salt, pepper, and vegetable oil. Put lid on tight and shake until dressing is fully incorporated.

Pour dressing over salad mixture and lightly toss. Place a lid on salad and chill for at least an hour before serving.

Fruit Slush

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This beverage is perfect for hot summer days. Not only is it refreshing and hydrating but also low in sugar and calories, keeping you healthy and cool all season long.

Ingredients

2 ⅔ cups watermelonchopped, seeded, peeled
1 ⅔ cups cantaloupechopped, seeded, peeled
1 tbsp agave nectar or honeyoptional
2 tbsp fresh squeezed lime juice
2 cups ice
1 cup wateras needed for consistency preference

Directions

In a blender, add all ingredients and puree until smooth.

Pour into 4 glasses and top with a slice of fruit.

Serve immediately.

Notes: You can double this recipe or switch up the fruit based on the season. We recommend berries or melons, as they are among the highest in nutrients and offer an excellent source of hydration.

Meatloaf Wellington by Stephanie Olzinski, RDN, Nutrition Supervisor

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Try making a fun twist on a classic meatloaf recipe by adding crescent rolls. Not sure how that would work? Check this recipe out and give it a try.

Ingredients

1 cup beef gravy
2 lbs hamburger meat 90 or 93% lean
1 cup small breadcrumbs or bread cubes
1 egg slightly beaten
¼ cup chopped white onion
1 can crescent rolls

Directions

Preheat oven to 375ºF.

Mix meat, breadcrumbs or cubes, egg, and onion with enough gravy to make the mixture workable.

In a loaf pan, shape the meat mixture evenly. Bake for
40 Minutes.

Unroll the crescent rolls from the can. Crisscross them on top of the loaf (enough to cover) and bake for 15 minutes more or until golden brown.

Hungarian Peppers and Rice

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Rich in flavor, Hungarian Rice and Peppers is a delicious meal that is slowly simmered in a seasoned tomato sauce.

Ingredients

2 cucumbers
6 bell peppers
4 cups pureed tomatoes
tomato pasteOne 6 oz. can
1 lb lean ground beef or ground turkey
1 medium onion
2 tbsp olive oil
saltto taste
black pepperto taste
2 cups cooked brown rice

Directions

Chop the onion and all six peppers into small, bite-sized pieces.

Peel the skin of the cucumbers. Slice them in half lengthwise. Remove the seeds by scraping the insides with a spoon. Then chop the cucumbers into the same bite-sized pieces.

Choose a large pot, placing on the stove top on a medium-high setting with oil. Add the ground beef or turkey.

Add the onion to the beef and allow the meat and onions to brown. Add salt and pepper to taste.

Add half of the tomato paste tube and stir. Let simmer for 2 minutes.

Add the canned potatoes and stir.

Add the peppers and cucumbers and stir.

Let everything simmer on low heat for at least 30 minutes.

Add in the rice and serve immediately. This dish can also be reheated and served later.

Honey Roasted Root Vegetables by Stephanie Olzinski, RDN, Nutrition Supervisor

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While taking various supplements might be needed for additional nutritional support, one of the best ways to consume these vitamins and minerals is by roasting them in the oven. Locking in those nutrients and bringing out the natural sweetness of these root veggies lends an amazing aroma in your home as well as they make a great side dish, snack or appetizer.

Ingredients

3 large carrots
2 large sweet potatoes
2 large beets
1 parsnip
1 turnip
6 garlic cloves
¼ tsp nutmeg
1 tsp cinnamon
¼ tsp thyme
½ tsp black pepper
¼ cup olive oil
¼ cup local honey

Directions

Preheat oven to 400ºF.

Wash and chop all vegetables into cubes. Leave the skin on the sweet potato for added fiber.

Place all vegetables into a pot and cover with cold water. Bring to a boil and simmer for 5 minutes, then drain and pat dry.

In a bowl mix the spices together. Mix in the vegetables. Coat with olive oil and mix again. Spread the mixture evenly on a lined baking sheet.

Bake for 25 minute or until vegetables are tender.

Before serving, drizzle honey on top of vegetables if desired.

Lemon Brownies

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Have you heard the news? Brownies aren’t just made with chocolate? In fact, here’s a lemon brownie recipe that is delicious and super simple to make. No butter, no mixer and well, just dump the ingredients in a bowl, mix and bake! While these light and fluffy brownies are cooking you can mix up your glaze and before you know it, they’ll be all gone!

Ingredients

½ cup all-purpose flour
¾ cup sugar
¼ tsp salt
¼ tsp baking soda
2 eggs
¼ cup plain Greek yogurt
3 tbsp vegetable oil
2 tbsp lemon juice
zest of 2 lemons
For the glaze:
1 cup powdered sugar(sifted)
Juice and zest from 1 large lemon

Directions

Preheat oven to 350ºF. Line an 8×8 cake pan with aluminum foil, leaving a few inches of extra foil sticking up along each side.

Zest 2 lemons. Add zest into bowl with flour, sugar, salt, baking soda, eggs, yogurt, and vegetable oil. Add the lemon juice and mix everything well.

Pour the batter into the foil-lined pan and spread batter evenly.

Bake the brownies for 20 Minutes or until a toothpick comes out clean.

Make the glaze by combining powdered sugar with the juice from the third lemon. Once combined into a smooth mixture, add the lemon zest and stir for a final time.

Let brownies cool completely. Take the brownies out of the pan using the tin foil. If desired, drizzle the lemon icing over the brownies. Cut and serve.

Pineapple Whip

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This Pineapple Whip recipe offers the same cool feeling of your favorite frozen dessert, but with many more beneficial nutrients!

Ingredients

2 cups frozen pineapple
½ cup skim milkyou can also use coconut, almond, soy, or oat
1 tsp fresh lime juice

Directions

Add all ingredients to blender or food processor and blend until smooth.

Remove and scoop into individual serving cups.

Serve and eat immediately. The texture deteriorates if stored in the freezer for more than a few minutes. It can be re-whipped/blended if this occurs.

*If you decide to cut and freeze your own pineapple, you may want to add a small amount of honey or other sweetener if the pineapple wasn’t very ripe.

Baked Stuffed Apples

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Warm and comforting, this classic recipe gives you a taste of sweet with the goodness of apples, dried fruit, nuts, and oatmeal.

Ingredients

4 applesgood baking apples include: Fuji, Gala, Golden Delicious, Granny Smith, and Honeycrisp
2 tsp butter
2 tbsp Old Fashioned Oats
¼ cup walnutschopped
½ cup raisinscan also use cranberries or 4 dates, chopped
2 tbsp maple syrupcan also use honey or agave nectar
2 tsp vanilla extract
2 tsp cinnamon

Directions

Preheat oven to 350°.

Core apples, leaving bottoms intact. Place in a greased 8-inch square baking dish.

Mix the remaining ingredients together in a medium bowl.

Stuff the apples with prepared mixture.

Cover and bake for 50 minutes. Uncover; bake 10-15 minutes longer or until tender.

Enjoy as they are, or top with plain/vanilla Greek yogurt or whipped cream.

Slow Cooker Shredded Chicken Tacos by Mina Goodman, RDN

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Using a slow cooker can save time and clean-up. Make a large batch of this chicken taco meat for your hungry crew, or so you can divide and frozen portions to use later. All you need to do is warm your tortilla’s and add your favorite toppings such as cilantro, avocado slices, tomatoes, red onion and top with a dollop of light sour cream or even plain Greek yogurt.

Ingredients

16 oz salsa
2 limesjuiced
1 package taco seasoningor make your own: chili powder, onion powder, crushed red pepper flakes, dried oregano, ground cumin, Celtic sea salt and pepper
3 tbsp fresh cilantrofinely chopped
tortillastry corn or whole wheat flour
toppings: cilantro, avocado slices, tomatoes, red onion, lime wedges, and light sour cream or plain Greek yogurt.

Directions

In your slow cooker, mix the salsa, lime juice, taco seasoning, and cilantro.

Salt and pepper the chicken to taste, then mix into the sauce. Cover and cook on high for four hours or low for seven to eight hours.

Remove the chicken, shred with two forks, and return to the slow cooker and stir.

Freeze leftovers in an airtight bag for up to six months.

Mexican Style Bean and Rice Casserole By Mina Goodman, RDN

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When you hear the word ‘casserole’ you may think, rich, creamy and high-in-calories…Well not according to this amazing recipe by Mina Goodman, RDN Nutrition Educator. In fact, loading up a casserole dish filled with these healthful ingredients is something to get excited about. This hearty meal is full of flavor and makes great leftovers.

Ingredients

1 large yellow oniondiced
1 red bell pepperseeded and diced
3 cloves garlicminced
1 tbsp ground cumin seedstoasted in a dry skillet and ground (or you can also use cumin powder)
2 tsp ancho chile powder
2 cups cooked brown ricefollow package directions
15 oz low sodium black beansdrained and rinsed
2 cups frozen cornthawed, rinsed and drained
1 cup chopped cilantroleaves only
No-Cheese Sauce
1 yellow onionchopped
1 red bell pepperseeded and chopped
3 tbsp raw cashewstoasted in a dry skillet
1 tbsp tahini
1 cup nutritional yeast
2 medium zucchinicut into 1/2 slices

Directions

No-Cheese Sauce

Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency. Set aside.

Preheat the oven to 350°F.

Place the onion and bell pepper in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onion starts to brown. Add water 1 to 2 tablespoons at a time, to keep the vegetables from sticking to the pan. Add the garlic and cook for 4 minutes. Add the cumin and chile powder and cook for another 30 seconds. Remove from the heat. Add the cooked rice, zucchini, black beans, corn, and No-Cheese Sauce, and mix well.

Spoon the mixture into an 8 x 8-inch baking dish. Bake for 25 Minutes, or until bubbly. Serve garnished with the cilantro.