Homemade Minestrone Soup (slow cooker) by Mina Goodman, RDN

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The best part about making this soup is it can be made in a cinch and has tons of flavor and healthful nutrients. Let’s take it to another level by using a slow cooker so the aroma’s will fill your home as this complete meal cooks throughout the day…are you getting hungry yet? Let’s get cooking!

Ingredients

29 oz diced tomatoeslow sodium
2 tbsp tomato pastelow sodium
¼ cup sun-dried tomato pesto
4 cups vegetable stocklow sodium
2 cups water
1 cup carrotsdiced
1 ¼ cups celerydiced
1 ½ cups white oniondiced
5 cloves garlicminced
1 tsp dried oregano
1 sprig rosemaryor 1/2 tsp. dried
2 bay leaves
Celtic sea saltto taste
fresh cracked black pepperto taste
15 oz red kidney beansdrained and rinsed
15 oz great northern beansdrained and rinsed
1 ½ cups zuchinisliced
1 cup frozen green beansthawed or fresh
2 ½ cups baby spinachthawed or fresh
finely shredded Parmesan cheesefor serving

Directions

Add the diced tomatoes, tomato paste, tomato pesto, parmesan rind, vegetable stock, water, carrots, celery, onions, garlic, oregano, rosemary, and bay leaves to a slow cooker. Season with salt and pepper to taste and cook on low heat 6-8 hours or high 3-4 hours.

Add in red kidney beans, great northern beans, zucchini, and pasta and cook on high heat for an additional 20- 25 minutes until pasta is tender. Stir in the spinach and green beans and cook for an additional 5 minutes until heated through. Serve warm topped with parmesan cheese and garlic toasts.

Tempeh and Green Beans by Nicole Vaudrin, RDN

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Tempeh is fermented soy bean cake with a delightfully chewy texture and slightly nutty flavor. It’s a great vegetarian, protein alternative for those that don’t enjoy the texture of tofu and pairs well with green beans.

Ingredients

8 oz block tempeh
1 ½ tsp low sodium soy sauceor Bragg liquid aminos
¼ tsp Celtic sea saltskip if using regular soy sauce
2 tbsp fresh squeezed lemon juice
1 tsp red chili garlic sauce
2 tbsp olive oil
4 cups trimmed green beans
¼ cup low sodium vegetable broth
2 garlic clovesminced

Directions

In a medium bowl, with your hands crumble the block of tempeh.

In a small bowl, mix together soy sauce, salt, and lemon juice – set aside.

In a large wok or skillet, heat oil, over high heat. Add green beans and the broth. Cook 3 minutes, shaking pan and flipping every 30 seconds.

Add tempeh and garlic.

Cook for 3 minutes, gently flipping every 30 seconds to brown tempeh on all sides.

Add sauce and cook 1-2 minutes, shaking often until green beans and tempeh have browned. You want the tempeh brown and the green beans crisp.

Slow Cooker Honey Garlic Chicken and Veggies

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Wake up a mere 10 minutes ahead of schedule on your workdays and put these ingredients into your slow cooker. After a day at the office, return home to a delightful, fully prepared meal waiting to be enjoyed. Packed with flavor yet budget-friendly, this dinner is satisfying, and any remaining portions are equally delightful when reheated the following day.

Ingredients

8 bone-in, chicken thighs
16 oz baby red potatoeshalved
16 oz baby carrots
16 oz green beans
2 tbsp chopped fresh parsley leaves
For the sauce
½ cup reduced sodium soy sauce
¼ cup honey
¼ cup ketchup
2 cloves garlicminced
1 tsp dried basil
½ tsp crushed red pepper flakes
¼ tsp black pepper

Directions

In a large bowl, combine soy sauce, honey, ketchup, garlic, basil, oregano, red pepper flakes, and pepper.

Place chicken thighs, potatoes, carrots, and soy sauce mixture into a 6-qt slow cooker. Cover and cook on low heat for 7-8 hours or high for 3-4 hours, basting every hour. Add green beans during the last 30 minutes of cooking time.

OPTIONAL: Preheat oven to broil. Place chicken thighs onto a baking sheet, skin side up, and broil until crisp, for about 3-4 minutes.

Serve chicken immediately with potatoes, carrots, and green beans. Garnish with parsley, if desired.

NOTE: If you don’t have potatoes, make brown rice, white rice, or quinoa and follow cooking directions.

Lemon Dill Salmon in Foil

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Not only is salmon a great source of protein, but it’s rich in Omega-3 Fatty Acids and high in B Vitamins. Plus, pairing this delicious fish with fresh lemon juice gives you the added bonus of Vitamin C. This immune boosting meal is simple to prep and easy to cook, perfect for your weeknight menu.

Ingredients

¼ cup unsalted buttermelted
¼ cup lemon juice
zest of one lemon
2 cloves garlicminced
1 tsp dried dillor more to taste
salt to taste
black pepper to taste
2 lbs salmon

Directions

Preheat oven to 375 degrees F. Line a baking sheet with foil.

In a small bowl, whisk together butter, lemon juice, lemon zest, garlic, dill, salt and pepper, to taste.

Place salmon onto prepared baking sheet and fold up all 4 sides of the foil. Spoon the butter mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.

Place into oven and bake until cooked through, about 15 Minutes.

Serve immediately, garnished with dill, if desired.

Buffalo Cauliflower with Bleu Cheese Sauce

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Buffalo cauliflower gives you the flavor of wings with a healthy twist for your next game day party. The bleu cheese sauce is a tasty compliment with substantially less fat and calories than traditional bleu cheese dressing.

Ingredients

For the cheese sauce:
⅓ cup nonfat sour cream or non-fat plain yogurt
2 tbsp crumbled bleu cheese
1 tbsp skim milk
¼ tsp salt
¼ tsp pepper
For the Buffalo cauliflower:
2 tbsp unsalted butter or olive oil
¼ cup hot sauce
1 tbsp freshly squeezed lemon juice
2 tbsp olive oil
¼ tsp salt
½ cup water
8 cups cauliflower florets1 medium head

Directions

Preheat the oven to 400 degrees F.

For the cheese sauce:

Whisk together the sour cream/yogurt, blue cheese, milk, salt and pepper in a small bowl.

Cover and refrigerate until chilled, about 30 minutes.

For the Buffalo cauliflower:

Microwave the butter in a small microwave-safe bowl on high until melted.

Whisk in the hot sauce and lemon juice and set aside.

Mix olive oil, salt and water in a large bowl.

Add the cauliflower and toss until well coated.

Spread the cauliflower on a baking sheet and roast until beginning to brown and just tender, 20 to 25 minutes.

Whisk the hot sauce mixture again, drizzle over the cauliflower and toss with tongs to coat.

Roast the cauliflower until the sauce is bubbling and browned around the edges, 5 to 7 minutes more.

Serve hot with the cheese sauce.

Artichoke Spinach Lasagna

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This lasagna is made with an artichoke and spinach mixture that is layered in between lasagna noodles, sauce, mozzarella, and topped with fresh basil. Plus, it makes for a great meal to prepare and stash in the freezer for those busy weeks.

Ingredients

cooking spray
9 uncooked lasagna noodleslook for no-boil noodles for easier prep
1 onionchopped
4 cloves garlicchopped
14.50 oz can vegetable brothlow sodium
1 tbsp chopped fresh rosemary1 tsp dried
14 oz can marinated artichoke heartsdrained and chopped
10 oz package frozen chopped spinachthawed, drained and squeezed dry
28 oz jar tomato pasta saucelow sodium
3 cups shredded mozzarella cheesedivided (try low fat for a healthier version)
1 oz package herb and garlic fetacrumbled

Directions

Preheat oven to 350 degrees F (175 degrees C). Spray a 9×13 inch baking dish with cooking spray.

Bring a large pot of lightly salted water to a boil. Add noodles and cook for 8 to 10 minutes or until al dente; drain. Or use no-boil noodles as they are, no preparation needed.

Spray a large skillet with cooking spray and heat on medium-high. Saute onion and garlic for 3 minutes, or until onion is tender-crisp. Stir in broth and rosemary; bring to a boil. Stir in artichoke hearts and spinach; reduce heat, cover and simmer 5 minutes. Stir in pasta sauce.

Spread 1/4 of the artichoke mixture in the bottom of the prepared baking dish; top with 3 cooked noodles. Sprinkle 3/4 cup mozzarella cheese over noodles. Repeat layers 2 more times, ending with artichoke mixture and mozzarella cheese. Sprinkle crumbled feta on top.

Bake, covered, for 40 Minutes. Uncover, and bake 15 Minutes more, or until hot and bubbly. Let stand 10 minutes before cutting.

Chickpea and Radish Salad

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This tangy, light, and very healthful salad is beautiful to look at and present at the next meal gathering – perfect for outdoor potlucks and picnics!

Ingredients

¼ cup pickle juice
2 tbsp olive oil
2 tsp stone ground mustard
2 tsp yellow mustard
4 tsp any mustard you like (dijon, yellow, spicy brown)
1 tsp dried dillweed
15 oz can garbanzo bean (chickpeas)rinsed and drained
1 ⅓ cups watermelon radishessliced thinly and halved
1 ⅓ cups carrotribbon sliced
½ cup avocado halved and thinly sliced
½ cup thinly sliced cucumberyou can use dill pickles if you prefer more tangy flavors
1 stalk celery thinly sliced
½ cup finely chopped onion

Directions

In a 1 1/2-quart bowl, stir together dill pickle juice, olive oil, mustards, and dillweed.

Stir in garbanzo beans, radishes, cucumber or chopped pickles, celery, and onion. Chill, covered, at least 4 hours.

Shrimp Ceviche

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Light and fresh, there is nothing like a bowl of ceviche as a light meal. Go the traditional route and let the citrus “cook” the shrimp, or use pre-cooked shrimp for those that are a bit more cautious with food safety. Either way, you’ll get a complete meal packed with plenty of protein, fiber and healthy fats along with some amazing nutrients like vitamin C that may help improve skin elasticity and stimulate collagen production.

Ingredients

2 lbs shrimpchopped – pre-cooked or raw
½ cup red onion thinly sliced
1 jalepenominced (leave the seeds and rib for extra heat, otherwise remove before chopping)
¾ cup cucumberdiced
1 cup tomatoesseeded and diced
¾ cup fresh cilantro leaveschopped
1 avocadochopped
½ cup fresh lime juiceif using raw shrimp, use 3/4 cup
¼ cup fresh lemon juice
⅓ cup fresh orange juice
1 tsp saltto taste
black pepper to taste
tortilla chipsfor serving

Directions

For cooked shrimp

Place the shrimp, red onion, jalapeno, cucumber, tomatoes, cilantro, and avocado in a bowl.

Mix the lime, lemon and orange juice. Pour over the shrimp mixture. Add salt to taste. Gently toss to coat.

Cover your ceviche and refrigerate for at least 30 minutes or up to 8 hours.

If you plan to refrigerate your ceviche for longer than 30 minutes, omit the avocado and add it right before serving.

Serve chilled with tortilla chips if desired.

For raw shrimp

Place the shrimp, lime juice and lemon juice in a bowl. Cover and refrigerate for at least 20 minutes, or until shrimp turn pink and opaque. It will take longer for larger pieces of shrimp.

Add the red onion, jalapeno, cucumber, tomatoes, cilantro, avocado, orange juice and salt to the shrimp mixture. Stir to combine.

Cover your ceviche and refrigerate for at least 30 minutes or up to 8 hours. If you plan to refrigerate your ceviche for longer than 30 minutes, omit the avocado and add it right before serving.

Serve chilled with tortilla chips if desired.

Breakfast Bean Burritos

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Breakfast burritos are an easy to freeze or store option for weekly meal preparation. This recipe includes plenty of vegetables and delicious fiber-filled beans for a healthy and filling breakfast. The best part is you can add any toppings you love like avocado, cilantro, lime, hot sauce, salsa, and more!

Ingredients

2 clove garlicminced
¼ cup onion
1 tbsp oil
12 whole eggsor 16 egg whites
¼ cup skim milk
¼ tsp salt
¼ tsp black pepper
1 cup fresh spinach
½ cup reduced fat cheddar cheeseshredded
4 oz can of green chilesdrained
15 oz can of black or pinto beansrinsed and drained
10 whole wheat tortillas6-7 inches
*optionalavocado, cilantro, jalapeños, lime, hot sauce, salsa, green onion, and fat-free plain yogurt

Directions

Crack the eggs into a medium bowl and add milk. Whisk until well blended.

Add the eggs to the saucepan. Cook on medium heat until eggs are firm, stirring frequently.

Add spinach and cheese. Cover the saucepan and turn off the heat. Keep covered until spinach is wilted and cheese is melted; 3-5 minutes.

Add the chiles and beans to the eggs and stir until ingredients are evenly distributed.

Consider warming the tortillas in a frying pan, over an open flame, or in the microwave.

Spoon equal amounts of the egg and bean mixture into each tortilla, leaving yourself enough room to fold the burrito neatly. If you choose to add avocado, you may need to use more tortillas.

Serve warm with hot sauce or salsa. The remaining burritos can be wrapped in parchment paper and stored in the refrigerator or placed in the freezer. The parchment makes it easy to label/date and warm up in microwave. You can grab a rectangular or square size container (do not need a lid) to place burritos in for easy storage.

Dark Chocolate Cinnamon Coffee

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This is a delicious warm drink that goes great with just about anything.

Ingredients

2 tbsp chopped dark chocolate
¼ tsp cinnamon powder
1 tsp instant coffee powder
pinch of nutmeg powder
1 tbsp sugar
2 tbsp 1% milk
½ cup 1% milk

Directions

Combine dark chocolate, cinnamon powder, instant coffee powder, nutmeg powder, sugar, and 2 tbsp of low fat milk in a microwave-safe cup and put in the microwave for 20 seconds. Mix well.

Warm 1/2 cup low fat milk, pour milk into dark chocolate mixture and stir.

Serve immediately.