Pumpkin Pasta with Italian Sausage and Arugula

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Pumpkin is a beneficial superfood in the winter months and makes an amazing nutrient-dense dish when it becomes cold outside. Try this recipe that’s bursting with savory flavors! 

Ingredients

16 oz package whole wheat rigatonifollow directions on package for cooking
1 lb Italian sausage
3 tbsp olive oilseparated
1 shallotpeeled and finely diced
5 cloves of garlicminced
¼ tsp crushed red pepper flakesadd more if you like the heat
15 oz can pumpkin pureedo not use pie filling
8 oz bag of fresh arugula
¼ tsp dried sage
saltto taste
black pepperto taste

Directions

Cook pasta in a large pot of seasoned water (salt, pepper, and 1 tbsp. olive oil) according to directions on package. Don’t overcook – you want an al denté pasta that has a slight bite to it. Before draining pasta, reserve about 2 cups of pasta water and set aside. Once pasta is drained, place in large bowl, drizzle with 1 tbsp. olive oil, toss, and set aside.

In a large skillet, brown the Italian sausage over medium-high heat. Break into pieces and move around skillet as it cooks, about 8 minutes. Grab a large plate, and place 3 paper towels so you can pour the sausage over the top and the towels will absorb any excess oil. Set aside.

Add 1 tbsp of olive oil to the same skillet and sauté shallot for 2-3 minutes on medium-high heat. Add garlic and crushed red pepper. Stir frequently until ingredients are softened, about 3 minutes.

Add arugula to the pan and incorporate with other ingredients until wilted.

Turn the heat to low and add the pumpkin puree, sage, salt, and pepper. Slowly stir in pasta water until sauce has reached a creamy consistency.

Add sausage to the pan and incorporate.

Pour sauce mixture over cooked pasta and toss to incorporate. If sauce is too thick, add a little more pasta water and taste for seasoning. Add salt and pepper as needed.

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.

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.

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.

Quinoa and Black Bean Salad by Brandon Bolton, RDN

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Whether you are vegetarian or just looking for a healthy meal, we’ve got you covered with this delicious and nutritious Quinoa and Black Bean Salad that’s packed with plenty of protein and fiber to help keep you feeling fuller longer. Easy to make ahead and store in containers for those days you’re on the go.

Ingredients

1 tsp vegetable oil
1 yellow onionchopped
3 cloves garlicchopped
¾ cup quinoa
1 ½ cups vegetable broth
1 tsp ground cumin
¼ tsp cayenne pepper
sea salt to taste
fresh cracked black pepper to taste
1 cup red pepperchopped
1 cup corn kernelsfrozen
30 oz canned black beansrinsed and drained
½ cup fresh parsleyremove stems and chop

Directions

Heat oil in a saucepan over medium heat; cook and stir onion, red pepper and garlic until lightly browned, about 10 Minutes.

Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 Minutes.

Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and top with fresh parsley.

Salmon 3 Ways by Stephanie Olzinski, RDN

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Salmon is one of the most nutritious foods you can eat. This fatty fish is loaded with healthful nutrients such as omega-3 fatty acids, protein, B vitamins, and many others. The American Heart Association recommends eating 2 servings of fish each week. Try salmon 3 different ways and serve with a side of stewed veggies or a salad and a portion of brown rice or quinoa for a tasty and complete meal.

Ingredients

Lime Infused Garlic Salmon
3 4-5 oz filets of salmon
1 clove garlicminced
½ tbsp fresh lime juice
2 lime slices
sea saltto taste
fresh cracked black pepperto taste
Honey Mustard Salmon
3 4-5 oz filets of salmon
1 tsp local honey
1 tbsp Dijon or whole grain mustard
Celtic sea salt to taste
fresh cracked black pepper to taste
Sweet and Spicy Salmon
3 4-5 oz filets of salmon
1 tsp chili powder or chili paste
1 tsp brown sugar
Celtic sea saltto taste
fresh cracked black pepperto taste
Stewed Vegetables
2 medium tomatoesdiced
1 small white onionchopped
1 medium zucchinisliced
1 medium carrot diced
1 large bunch of kalerinse, remove stems and chop
1 red bell pepper cored and diced
Salad Mix
1 cup cherry tomatoeshalved
1 medium cucumberjulienne
1 cup fresh mozzarellasliced
3 cups mixed organic greens
1 cup red bell peppercored and diced
Salad Dressing
2 tbsp olive oil
2 tbsp fresh lime juice
1 tbsp lime zest
Celtic sea saltto taste
fresh cracked black pepperto taste

Directions

For the Salmon

Preheat the oven to 350°F.

Prepare 3 large pieces of tinfoil to cook the salmon. Place 1 filet salmon in each tinfoil piece. Cover with the ingredients as directed above, spreading evenly on the filets of salmon.

Wrap the salmon tightly and place on a baking sheet. Cook for 20-25 Minutes or until the internal temperature reaches 145°F.

Serve with sides as desired such as a salad or stewed vegetables along with a serving of brown rice or quinoa for a complete meal.

Stewed Vegetables

Prepare all vegetables and add to a medium-high skillet. Cook until all vegetables are soft. Serve alongside the salmon and starch on your plate.

Salad

Mix salad dressing ingredients together and whisk in a small bowl. Add veggies to large bowl and pour dressing over the top and toss. Place in a separate bowl for serving or place next to your salmon and starch.

Quinoa Stuffed Tomatoes

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Did you know tomatoes are a delicious fruit that is rich in lycopene – an antioxidant that may help reduce your risk of heart disease and cancer while improving your skin health? This recipe offers a simple way to make the tomato the star of your meal while incorporating the healthful benefits of quinoa, a grain packed with protein and fiber making this dish a complete meal for lunch or dinner.

Ingredients

4 medium tomatoesrinsed (buy the ones still on a vine)
1 tbsp olive oil
2 tbsp red onionspeeled and finely chopped
1 cup cooked mixed vegetablespeppers, corn, carrots and peas
1 cup quinoarinsed and drained
1 cup low-sodium chicken brothor vegetable broth
½ ripe avocadodiced
¼ tsp black pepper
1 tbsp fresh parsleyrinsed, dried, and finely chopped
salt to taste

Directions

Preheat oven to 350°F.

Cut off the tops of the tomatoes and hollow out the insides. Save the pulp for use in tomato soup, a sauce, or salsa. Set tomatoes aside with their tops.

Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften. Add cooked vegetables and heat through for 1-2 minutes.

Add quinoa and cook gently, about 2 minutes.

Add broth and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 10 Minutes. Once cooked, removed the lid and gently fluff quinoa with a work. Mix in the avocado, pepper, salt and parsley.

Carefully stuff about ¾ cup of quinoa into each tomato.

Place tomatoes on a baking sheet and bake for about 15 Minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later). About 5 minutes before taking out of the oven, place the tops of the tomatoes on so they get a chance to warm through. Serve hot.

Cauliflower Rice Stuffed Peppers

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Get rid of those extra calories and carbs in most traditional stuffed pepper recipes and cross over to a healthier version that is loaded with nutrients without sacrificing great flavor! We are swapping that white rice for cauliflower “rice.” Use any color pepper you have on hand and pack up those left overs for work the next day.

Ingredients

4 large red bell peppers
2 cups cauliflower florets
2 tbsp extra virgin olive oil
½ cup chopped onion
1 lb lean ground beefyou can also use lean ground turkey
2 cloves garlicminced
½ tsp dried oregano
¼ tsp red pepper flakeadd more if you like it hotter
¼ tsp ground cumin
8 oz can tomato sauce
½ cup part-skim mozzarellashredded
Celtic sea salt and fresh cracked black pepper to taste

Directions

Preheat oven to 350 degrees Fahrenheit.

Cut bell peppers in half down the middle and core out all seeds and pepper cavities. Boil an inch of water in a large pot fitted with a steamer basket. Steam the peppers until starting to soften, about 2-3 minutes. Remove the peppers from the pot and set aside.

Pulse cauliflower in a food processor until contents are the size of rice. Heat half of the olive oil in a large skillet over medium heat. Add the cauliflower rice and a pinch of salt and pepper. Cook, stirring, until softened and starting to brown, about 3-5 minutes. Transfer to a small bowl.

Wipe out pan and add the remainder of the olive oil and sauté the onion until tender, about 3-5 minutes. Add garlic, beef, oregano, red pepper flake, cumin and salt and pepper to taste. Cook, stirring and breaking up the beef with a wooden spoon just until no longer pink, about 5 minutes. Add tomato sauce and the cauliflower rice; stir to coat.

Place peppers upright in an 8-inch square baking dish. Fill each pepper with a generous 1 cup of the cauliflower mixture. Top each pepper with 2 Tbsp. cheese.

Bake until the filling is heated through and the cheese is melted, about 20-25 Minutes.

NOTES: This also goes great with ground turkey. This is a great double-batch recipe that you can pre-package for lunches during the week too!

Pork Chops with Green Beans and Roasted Red Potatoes

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It’s meal prep time. Save yourself countless hours during the week by grocery shopping and meal prepping over the weekend. This complete meal makes a perfect lunch during the work week when time is limited and you want to eat healthy foods that are packed with nutrients and yummy flavors.

Ingredients

2 lbs pork sirloin chops
1 lb red potatoescleaned and diced
8 cups green beansfresh or frozen
garlic salt and pepper to taste
1 tsp olive oil

Directions

Pre-heat the oven to 400 degrees. Line cookie sheet with parchment paper or tin foil and spray with non-stick cooking spray. Spread diced potatoes evenly over the pan. Spray with cooking spray and sprinkle with salt and pepper. Cover the potatoes with tin foil and roast for 30 Minutes. After 30 minutes, remove the tin foil covering and roast for an additional 10-15 Minutes or until the potatoes are tender to a fork and get a nice brown color on the top. Remove and set aside.

While the potatoes cook, season your pork chops on both sides with garlic salt and pepper. Turn the grill heat to high. Sear on each side for 2-5 minutes each until you get dark brown grill marks on both sides. Turn heat to low and continue to cook for 15 Minutes or until the minimum internal temperature reaches 145 degrees. You may need to cook it for more or less time depending on the thickness of your pork chop.

Oil the bottom of a large skillet with 1 teaspoon of olive oil and heat over medium heat. Add the green beans and sauté for 10-12 Minutes, or until the green beans soften to your preference.

Between 5 containers add 1 cup of green beans, ½ cup of roasted red potatoes, and 3-4 ounces of pork chop. Enjoy!