Pumpkin Pasta with Italian Sausage and Arugula

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Most of us can’t get enough pumpkin sweets in the fall and then what? Well, pumpkin is still 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 from the Italian sausage to the spice of the arugula. The creaminess of the pumpkin sauce will create a delicious bite that will help bring all these savory flavors together!

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.

Notes: As is, this is a great dairy-free dish. Add spinach or kale for more greens and remove the sausage for a vegan meal (make sure your starch is vegan friendly).

Smoked Turkey and Cheese Pinwheels by Stephanie Olzinski, MS, RDN

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Try this fun spin on a sandwich for lunch that the whole family can enjoy. The extra fiber from the whole wheat tortilla and low sodium ingredients makes this a great heart healthy meal.

Ingredients

Low sodium sliced turkey
Low sodium sliced cheeseswiss or mozzarella
Whole wheat tortillas10 inch
Thin veggie slicesonion, tomato, bell pepper, avocado and lettuce
Light cream cheese or mayonnaise

Directions

Lay out wheat tortillas. With a knife, spread a thin layer of either light cream cheese or lite mayonnaise over the tortilla.

If desired, place veggies evenly on the tortilla – such as lettuce leaves or sliced tomato.

Place 2 slices of turkey and 2 slices of cheese evenly on the tortilla, and roll it up.

Once rolled, cut the tortilla into 1-2 inch rounds. Serve cold and keep refrigerated.

Mixed Vegetable Fajitas

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These delicious mixed veggie fajitas are packed with smoky paprika and cumin, offering your palate a flavorful bite. Enjoy these with your favorite toppings such as salsa and avocado slices.

Ingredients

For the vegetable fajitas:
8 corn or whole wheat flour small tortillas
4 bell peppersred, yellow. orange and green – thickly sliced
1 onionred, white or yellow – thickly sliced
8 oz mushroomsuse button or portabello – thickly sliced
3 cloves garlicminced
2 tbsp vegetable or canola oil
1 ¼ tsp chili powder
½ tsp smoked paprika
¾ tsp cumin
¾ tsp Celtic sea salt
Toppings:
lime cut into wedges
cilantrochopped leaves
avocadoslices or mashed
refried beanslow sodium and/or low fat
salsa
hot sauce
low fat sour cream or plain Greek yogurt

Directions

To warm the tortillas, choose one of the following methods:

Method 1: Heat your oven to 350F (180C). Wrap the tortillas in aluminum foil, and pop them in the oven for 15-20 minutes until heated through.
Method 2: If you have a gas stove, turn on a flam and using tongs put a tortilla directly over the flame. Turn continually to evenly toast the tortilla, flip and repeat on the other side. About 20 seconds per side. Repeat with the remaining tortillas.

To make the vegetable fajita filling:

Heat the oil in a large skillet or frying pan over medium-high heat. When hot, add in the peppers, onions, chili powder, cumin, salt, and smoked paprika. Stir often to evenly cook the veggies until the peppers just being to soften, about 5 minutes.

Add in the mushrooms and garlic and continue to cook for another 5-7 minutes until the mushrooms have reduced in size, and the peppers have softened but aren’t mushy. Crank the heat for the last minute if you want to get a real sizzle going on. Serve the skillet directly to the table on a heat-safe rest, or present the filling in a bowl. Make fajitas by topping a warm tortilla with the hot vegetable mix, and any toppings you desire.

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.

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.

Salmon Patties by Mina Goodman, RDN

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With Salmon being one of the most nutritious foods on the planet, it’s no wonder your body feels great after eating this popular fatty fish. Loaded with nutrients such as essential Omega-3 fatty acids, protein and B vitamins you are sure to get every bit of health plus amazing flavors out of this versatile fish that can be steamed, sauteed, smoked, grilled, baked, poached or even served raw in sushi or sashimi.

Ingredients

1 can salmonskin and bones removed
½ cup finely chopped green onion
1 limejuiced
2 tsp olive oilor non-stick spray

Directions

Combine all ingredients in a medium bowl. Mix until combined but do not to over mix.

Shape into 4 patties.

Heat oil in a large skillet so that each patty has plenty of room.

Cook over medium heat about 5 minutes per side. Lower the heat if needed to keep from burning.

Avocado Tuna Salad

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This Avocado Tuna Salad is easy to make and requires just a few ingredients you probably already have on hand! Serve this salad with your choice of whole-wheat crackers, whole-wheat pitas, or lettuce wraps.

Ingredients

2 canned tuna 6.4 oz, packed in water
½ cup pico de gallo
1 medium avocado cut in half
1 half lemonseeded and juiced
salt to taste
pepperto taste

Directions

Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo, salt, pepper, fresh lemon juice, and mix well.

Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas, or lettuce wraps.

Roasted Gnocchi with Asparagus and Tomatoes Tossed in a Lemon Vinaigrette

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The distinctive sweet-tart floral taste of lemons with the natural sweetness of roasted asparagus and tomatoes takes this side dish to a whole new level of flavor. Super easy to make, this gnocchi side dish is perfect with a grilled or baked piece of fish or chicken for a complete meal.

Ingredients

2 lemonsyou can substitute for the juice of 2 parts lemon and 1 part orange
1 lb asparaguscut bottom 2 inches to remove hard woody ends and chop in 2 inch pieces
16 oz package of shelf-stable gnocchi
1 cup thinly sliced shallots
4 tbsp extra-virgin olive oildivided
½ tsp black pepperdivided
¼ tsp sea saltdivided
1 cup cherry tomatoes

Directions

Preheat oven to 450 degrees F.

Slice and seed 1 lemon. Toss in a large bowl with asparagus, gnocchi, shallots, tomatoes, 2 tablespoons oil, 1/4 teaspoon pepper, and 1/8 teaspoon salt. Transfer to a large, rimmed baking sheet.

Roast, stirring once or twice, until the gnocchi are plump and the asparagus are tender. 18-20 Minutes.

Squeeze juice from the remaining lemon. Return the gnocchi mixture to the bowl, toss with the lemon juice, and the remaining 2 tablespoons oil, 1/4 teaspoon pepper and 1/8 teaspoon salt.

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.