Hemp Heart Energy Bites

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These vegan bites are quick and simple to make. Made with wholesome ingredients packed with fiber, protein, and just the perfect amount of sweetness!

Ingredients

1 cup oatsrolled or quick
½ cup hemp hearts
6 datespitted and chopped
3 tbsp maple syrupyou can also use agave
½ tsp vanilla extract
½ tsp cinnamon
pinch of salt
¼ cup wateras needed

Directions

Place all ingredients in food processor, except for the water, and blend until combined. Use the water one tablespoon at a time if needed, if the mixture isn’t clumping up. Don’t worry if it seems a little too sticky, it will become a bit stiffer once refrigerated. If the mixture is too wet, try adding a pinch or two of oats.

Next, roll bits of dough into one-inch balls. If dough seems too sticky to roll, refrigerate the dough for about 20 minutes before rolling. You should expect about 12 balls. You can roll them in a variety of ingredients. If rolling in powders, be sure to gently lift and drop your coated balls a few times an inch or two above a hard surface to let any excess powder fall off.

Store in the refrigerator and eat within a couple weeks or so. Or, freeze them to store for a longer amount of time.

Lentil Soup

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This lentil soup is not only budget-friendly and simple, but it’s packed with healthful nutrients! Pair with a piece of fresh crusty bread and you’re set.

Ingredients

2 tbsp olive oil
1 medium onionchopped
3 cloves garlicminced
2 medium carrotspeeled and chopped
2 celery ribschopped
14 oz can crushed tomatoes
2 cups dry orange lentils
7 cups vegetable broth
½ tsp ground cumin
½ tsp ground coriander
1 tsp salt
3 cups baby spinachfresh, sliced into ribbons
14 oz can of pumpkinnot the pie filling kind
1 lemon juiced (2 tbsp)

Directions

Heat the olive oil in a large pot over medium heat. Add the onions, garlic, carrots, and celery. Cook, stirring frequently for about 4-5 minutes.

Now add the can of tomatoes (with juices), can of pumpkin, lentils, vegetable broth, cumin, coriander, and smoked paprika. Stir to incorporate everything.

Bring to a boil, then lower heat to a simmer and cook for about 30 Minutes, until the lentils are tender and the soup has thickened.

Stir in the spinach and lemon juice. It will only take a minute for the spinach to wilt. Season with salt to taste.

Recipe Notes:
– For a thinner soup, simply add more water or vegetable broth until the desired consistency is reached.
– This soup freezes well. Either freeze in individual containers or a large container for quick future meals.
– May substitute kale for the spinach, but you will need to cook the kale in the soup about 10 more minutes to get it tender.

Mushroom Soba Noodle Bowl

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This noodle bowl is nutrient dense with roasted mushrooms and tofu alongside protein-packed soba noodles all soaked in a savory tamari sauce. This dish makes a great meal-prep item for the week and can be served cold or warm.

Ingredients

For the sauce:
¼ cup plus 2 tbsp tahini
3 tbsp brown rice vinegar
2 tbsp white miso
2 tbsp tamari
1 ½ tbsp sriracha
For the noodles:
2 cups shitake or button mushroomsstemmed
½ package firm tofupatted dry and cubed into 1/2 inch cubes
1 tbsp plus 1 tsp extra-virgin olive oil
½ tsp salt
1 package buckwheat soba noodles
4 cups baby arugula
2 scallionswhite and green parts thinly sliced at angle
1 tbsp sesame seeds

Directions

For the sauce, into a blender, combine all ingredients. With blender still running, drizzle in 2 tablespoons of water to emulsify. Set aside.

For the noodles, preheat oven to 350 degrees. Line a baking sheet with parchment paper and set aside. In a large bowl, combine mushrooms and cubed tofu with salt and 1 tablespoon oil, and toss to coat. Spread mixture in an even layer over prepared baking sheet and roast for 20 Minutes, until tofu is brown and slightly crispy on sides and mushrooms are tender. Set aside.

In a large pot, cook soba noodles according to package directions. Strain, rinse under cold water, and toss with remaining 1 teaspoon of oil to keep from sticking.

In a large bowl, toss noodles with mushrooms, tofu and sauce. Arrange noodles over a bed of arugula, sprinkle with scallions and sesame seeds, and serve.

Kale Salad with Roasted Sweet Potatoes

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Kale, a super-nutrient, is slightly cooked in this warm salad which allows the dressing to seep into the leaves adding tons of flavor. Add roasted sweet potatoes and a few other healthful ingredients and you have an amazing salad that stands alone or can be served as a side.

Ingredients

For the dressing:
2 tbsp vegetable oil
2 tsp maple syrup
1 tsp dijon mustard
1 tsp apple-cider vinegar
½ tsp salt
¼ tsp black pepper
For the sweet potatoes:
1 medium sweet potatopeeled and cut into 1/2 inch squares
1 tsp vegetable oil
½ tsp salt
¼ tsp black pepper
For the kale:
6 cups chopped kale
2 cups arugula
¼ tsp salt
⅛ tsp black pepper
½ cup roasted chickpeasyou can also use canned – just be sure to drain, rinse and pat dry
2 tbsp pomegranate seedsor dried cranberries

Directions

Preheat oven to 400 degrees.

For the dressing, into a small bowl, whisk ingredients together and set aside.

For the sweet potatoes, place on a baking sheet and toss with oil, salt, and pepper. Bake for 20 Minutes. Halfway through, toss sweet potatoes.

For the kale, heat a skillet over medium-low heat, and add oil. Add kale, salt, and pepper, and cook for approximately 2 minutes, tossing constantly. Kale should soften but not wilt.

Into a large bowl, transfer kale, add sweet potatoes, chickpeas, pomegranate seeds, and dressing. Toss and season with salt and pepper to taste.

Spicy Roasted Pumpkin Seeds by Brandon Bolton, RDN

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These delicious pumpkin seeds are spiked with chili powder, garlic and cayenne making them a spicy and healthy snack that everyone will love.

Ingredients

1 cup raw pumpkin seedsrinsed and dried on a clean kitchen towel
1 tbsp extra virgin olive oil
1 tsp Celtic sea salt
1 tsp chili powder
½ tsp garlic powder
½ tsp cayenne pepper

Directions

Preheat oven to 350 degrees F. Line a large rimmed baking sheet with parchment paper.

In a medium bowl, using clean hands, mix the pumpkin seeds, the oil and the seasonings.

Spread the pumpkin seeds in a single layer on the prepared baking sheet. Roast until golden, stirring the seeds halfway through, about 20 Minutes. Watch out to make sure they don’t burn.

Serve immediately – spicy roasted pumpkin seeds are wonderful when warm. Keep completely cooled leftovers in an airtight container at room temperature for 2-3 days. When ready to eat again, simply warm in microwave for a few seconds.

Almond Flour Banana Bread

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This fragrant and comforting almond flour banana bread is packed with healthful nutrients and makes for a perfect breakfast or delicious treat.

Ingredients

cooking spray for the pan
3 large eggs
3 very large ripe bananaswell mashed
1 tbsp vanilla extract
2 tbsp honey
2 cups almond flour
1 tbsp ground cinnamon
¼ tsp salt
1 tsp baking soda

Directions

Preheat oven to 350°F. Line a small loaf pan (8.5 X 4.5 inches) with parchment paper strips, leaving an overhang on each side of the pan. Lightly spray the lined pan with oil.

In a medium bowl, whisk together the eggs, mashed bananas, vanilla, and sweetener.

Gradually whisk in the almond flour, cinnamon, salt, and finally the baking soda. Whisk until smooth.

Using a rubber spatula, transfer the batter to the prepared pan. Gently tap the pan on the counter top to evenly distribute the batter.

Bake the banana bread until browned and set, and a toothpick inserted in its center comes out dry, 40 Minutes.

Using the excess parchment paper as handles, carefully remove the banana bread from the pan and transfer it to a wire rack. Carefully remove the parchment, to allow air to circulate.

Cool the bread completely on the cooling rack, about 2 hours. Slice it into 12 slices, and serve.

Roasted Butternut Squash

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As the holidays begin to near, the side dishes start to appear. This one in particular is super simple to make and tastes delicious. The best part is that butternut squash is low in calories and high in many nutrients.

Ingredients

1 butternut squash peeled, seeded and cut into 1-inch cubes
2 tbsp olive oil
2 cloves garlicminced
salt
black pepper

Directions

Preheat oven to 400 degrees F (200 degrees C).

Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash on a baking sheet.

Roast in the preheated oven until squash is tender and lightly browned, 25 Minutes.

Vegetable and Tofu Stir Fry by Mina Goodman, RDN

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This flavorful vegetarian dish is simple to make and is a great recipe for food prepping. The texture of the fried tofu and fresh veggies makes this a satisfying meal option.

Ingredients

1 package extra firm tofu
1 tbsp vegetable oil
2 cups broccoli florets frozen or fresh
2 cups snow peasfrozen or fresh
8 oz canned water chestnutsdrained
¼ cup low sodium soy sauce
3 tbsp chopped garlic in olive oil
1 tbsp sesame oil
½ tsp red pepper flakes
2 cups cooked soba noodlesfollow package directions
1 tbsp black sesame seeds

Directions

Slice tofu into 4-5 long pieces, place on a towel or paper towel, add another towel on top with a cutting board over that. Gently but firmly press the water out of the tofu or place some heavy items on top of the cutting board and let sit for 15 Minutes.

Sauté vegetables in a large pan with sesame oil and garlic for about 5 minutes over medium heat.

Add soy sauce, and red pepper flakes and stir. Cover pan for about 10 Minutes, stirring every couple minutes.

In a separate pan, sauté the pressed tofu in a small amount in vegetable oil over medium heat. Cook on each side about 5 minute.

Serve tofu and vegetables over soba noodles, top with sesame seeds.

Chicken and Black Bean Burritos

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This is a quick and flavorful diabetic friendly meal that is packed with protein, fiber and healthful nutrients making this a complete meal that anyone can enjoy!

Ingredients

1 avocado mashed
4 large whole wheat tortillaslow-carb
½ cup pico de galloor your favorite salsa
2 cups cooked chicken breastsliced or shredded
1 cup black beansno-salt added, rinsed and drained
6 tbsp cheddar cheesereduced-fat, shredded
1 cup tomatodiced
½ cup frozen corn kernelsthawed and drained
1 cup red pepperthinly sliced
1 cup leaf lettuce chopped

Directions

Spread 3 Tbsp. mashed avocado on 1 tortilla. Top with 2 Tbsp. pico de gallo, ½ cup chicken, ¼ cup black beans, 1 ½ Tbsp. cheese, ¼ cup lettuce and ¼ cup diced tomatoes.

Fold into burrito. Repeat procedure for remaining 3 burritos.

Spinach Rolls by Mina Goodman, RDN

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If your looking for a healthy vegetarian snack, try these yummy spinach rolls. They’re great for on-the-go meals, offering savory flavors and are loaded with protein. If you aren’t vegetarian, you can make these with smoked salmon and cream cheese, using the same spinach wrap.

Ingredients

16 oz frozen spinach leavesthawed
3 eggs
2 ½ oz onion
2 oz carrot
1 oz low-fat mozzarella cheese
4 oz fat-free cottage cheese
¾ cup fresh parsley
1 clove garlic
1 tsp curry powder
¼ tsp chili flakes
1 tsp sea salt
1 tsp fresh cracked black pepper
cooking spray

Directions

Preheat oven to 400° F (200° C).

Thaw the spinach and squeeze out the water (you can use a strainer). To speed up the thawing process, you can microwave the spinach for a few minutes.

Mix spinach, 2 eggs, mozzarella, garlic, half the salt, and pepper in a mixing bowl.

Place parchment paper on a baking sheet and spray with cooking spray. Move the spinach mixture to the sheet and press it flat, about 10 x 12 inches in size and roughly ½ an inch thick.

Bake for 15 Minutes. When done, set aside to cool on a rack. It will get the texture/look of a really thick seaweed mat (if you ever have sushi, you know what I’m talking about). Don’t turn off the oven! You’ll need it again in a bit.

Finely chop onion and parsley. Grate the carrots.

Fry the onions for about a minute in a skillet with a little cooking spray. Add carrots and parsley to the pan and let it simmer for about 2 min. Add cottage cheese, curry, chili, the other half of the salt, and pepper and mix briefly.

Take the skillet off the heat and add an egg. Mix it all together and spread the filling over the now cool spinach mat. Don’t spread it all the way to the corners, or it will spill out when you roll it up.

Carefully roll up the spinach mat and filling. Bake for 25 Minutes.

Take out the roll and let it cool for 5-10 min before cutting it into slices and serving.