Braised Coconut Spinach and Chickpeas by Mina Goodman, RDN | Registered Dietician

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A little comfort and a lot of love will come from this vegetarian dish. Full of healthful spring flavors, its aroma will entice your taste buds.

Ingredients

2 tsp olive oil
1 small onion
½ cup sun-dried tomatoeschopped
4 cloves garlicpeeled and minced
1 tbsp fresh grated gingeror 2 tsp ground ginger
1 large lemon zested
1 pinch red pepper flakesor whole red pepper
15 oz can chickpeasrinsed and drained
1 lb baby spinach
14 oz low fat or lite coconut milk
2 tbsp freshly squeezed lemon juice
½ tsp salt
2 sweet potatoes

Directions

Sweet Potatoes:

Wash and scrub sweet potatoes to remove any dirt. Bake in oven at 425 degrees F for 45 Minutes.

Chickpeas:

Heat the oil in a large, heavy pot over medium-high heat. Add the onion and cook until the onion is beginning to brown, about 5 minutes. Add the sun-dried tomatoes, garlic, fresh ginger, and lemon zest. Cook for 3 minutes, stirring frequently.

Add the chickpeas and cook over high heat for a few minutes, or until the chickpeas are beginning to turn golden and are coated with the onion and garlic mixture.

Toss in the spinach, one handful at a time. This will take about 5 minutes; stir in a handful or two and wait for it to wilt down and make room in the pot before adding the next handful. When all the spinach has been added, add the coconut milk, lemon juice, and salt. Bring to a simmer, then turn down the heat and cook until the chickpeas are warmed through, about 10 minutes. Taste and season with more salt and lemon juice if needed.

Serve hot over roasted sweet potatoes, with cilantro leaves and toasted unsweetened coconut to garnish.

Jackfruit “BBQ” Sandwiches by Noel Ugarte, MS, RD | Registered Dietician

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Did you know cholesterol is only found in foods that come from animals? Switching to a plant-based protein one night a week is a great way to lower total cholesterol intake.

Ingredients

1 tsp olive oil
½ red onionsliced
2 red bell peppers sliced into strips
29 oz canned jackfruit (two 14.5 oz cans)no salt added, packed in water, drained
1 cup low-sodium barbecue sauce
1 tsp paprika
2 tsp garlic powder
2 tsp cumin
8 100% whole wheat thin buns
5 oz cabbage slaw mixbagged

Directions

In a large skillet, heat olive oil over medium heat and add peppers and onions. Sautee until peppers become tender and onions begin to sweat, about 5 minutes.

Add drained jackfruit into skillet and cook for 5 minutes, until soft. Gently mash the fruit until it begins to separate and shred. If you’d like, you can remove any seeds that may be left in the fruit. If the jackfruit begins to stick, add 1-2 Tbsp water or low sodium chicken broth to the pan.

Add seasonings and stir to combine. Add low sodium barbeque sauce and stir again. Remove from heat.

Serve on wheat buns and top with raw cabbage slaw mix.

Traditional Poshol by Ramona Farms

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Ramona Farms is a local farm owned and operated by Ramona and Terry Button. They have helped to bring their traditional tepary bean back from near extinction, and now provide the beans to many restaurants and retailer’s throughout Arizona. To learn more about their Indigenous heritage, check out Ramona Farms for more traditional recipes and more information about this local farm. Recipe courtesy of Karen Button, Reprint is permission of Ramona’s American Indian Foods, LLC dba Ramona Farms.

Ingredients

2 lbs brown tepary beanscleaned, rinsed and soaked
⅓ cup whole wheat kernels
¼ cup dried roasted sweet corn or white corn (optional)
½ onion quartered and diced
1 clove garlic(optional)
⅛ tsp cumin
2 dried red chile pepper
¼ lb bacon fried and crumbled (optional)

Directions

Sort and rinse beans.

Add water to cover plus 2 to 4 inches.

Bring all ingredients to a rapid boil for 30 minutes.

Reduce heat, cover, and simmer for 6 hours (or until tender).

Note: This recipes works great in a crock pot.

Sausage Tamale Pie by Stephanie Olzinski, RDN Supervisor

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If you enjoy Mexican food, make this super easy zesty Sausage Tamale Pie. This recipe will satisfy every appetite!

Ingredients

1 large link of Italian sausage
15 oz can of corndrained and rinsed
1 bell pepperchopped – any color is fine
8.50 oz small box of corn bread mix
1 egg
⅓ cup skim milk
⅓ cup shredded cheddar cheeseuse low fat if possible
Cajun seasoningcombination of paprika, cayenne pepper, garlic powder, white pepper
2 tbsp fresh cilantrochopped leaves
2 tbsp hot sauceuse your favorite brand
½ cup low fat sour cream

Directions

Preheat the oven to 400ºF.

Remove Italian sausage from casing and break into small pieces. This can be pre-cooked or not as desired.

Chop bell pepper and drain and rinse canned corn.

Start assembling ingredients into a baking dish (any size). Layer the sausage, shredded cheese, corn, and bell peppers. Evenly sprinkle the Cajun seasoning on top.

Prepare the corn bread mix as directed on the package. Hot sauce can be added to the mixture if desired. Then evenly pour the corn bread batter over the top (may not cover completely if using a larger baking dish).

Cook for at least 25-30 25 Minutes or until the sausage reaches an internal temperature of 160ºF.

Garnish with cilantro, a dollop of non-fat sour cream and enjoy hot.

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.

Chickpea Burgers

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Hot summer days warrant a delicious burger recipe that anyone can enjoy. Skip the meat and try these chickpea burgers and we promise, you’ll love them. Not only are they packed with savory flavors, fiber, and protein, but they’re a great alternative to “Meatless Mondays” or any day you choose.

Ingredients

1 onionfinely chopped
3 cloves garlic
15 oz can chickpeasrinsed and drained
½ tsp paprika
½ tsp coriander powder
½ tsp cumin powder
½ cup chopped cilantroloosely packed
3 tbsp all purpose flour
3 tsp avocado oil

Directions

Finely chop the onion and crush the garlic. Add to a frying pan with 1 tsp avocado oil and fry until just before they start to brown.

Drain the can of chickpeas and add the chickpeas to a food processor with the cooked onions/garlic, paprika, coriander powder, cumin, chopped cilantro, and flour. Process it into a thick burger batter.

Sprinkle flour over a baking tray and cover your hands with it as well. Scoop the batter out onto the tray in 4 even sections, roll in the flour, and form into 4 balls.

If the batter is very sticky or too wet, add more flour so that it easily forms a ball.

Take a square of parchment paper, place on top of each ball and press down on it with the bottom of a glass to flatten it into a burger shape.

Place the baking tray with the 4 burgers into the freezer to firm up for 30 minutes.

After 30 minutes, add 2 tbsp avocado oil to a frying pan and heat up until hot.

Add all 4 burgers to the frying pan and fry on each side turning regularly until browned and crispy. Roughly 5 minutes on each side.

If you want your burgers extra firm and crispy, you can place on a parchment lined baking tray and bake in the oven at 400°F (200°C) for a further 20-30 minutes.

Serve on hamburger buns with sliced avocado, crispy lettuce, sliced tomato, ketchup, and mustard.

Healthful Lentil Soup

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So, this kitchen contraption known as a pressure cooker has become a pretty popular thing these days. It makes food super-fast, which is great when you are always on the run. It’s also perfect for that one recipe that would normally take 7-8 hours to cook, but you just don’t have that time and still crave the meal. Lentil soup is perfect this time of year. It’s warm and goes great with a side of cornbread, your favorite breadsticks or just by itself. Did you know lentils are a good source of cholesterol-lowering fiber? Not only do they help lower cholesterol levels, they help manage blood-sugar disorders due to the high fiber content. Fiber helps prevent your blood sugar levels from rising after a meal. Lentils are also packed with protein, iron and B vitamins. This is a must make-recipe so let’s get started.

Ingredients

1 medium yellow onionfinely diced
3 carrotspeeled and diced
2 celery ribspeeled (to remove the strings) and diced
6 garlic clovesminced
6 cups vegetable brothyou can also use chicken broth if preferred
2 cups dry brown lentilsrinse and let dry on clean towel
15 oz canned diced tomatoes with liquid
1 tsp Italian seasoning
1 tsp Celtic sea salt
1 tsp fresh cracked black pepper
1 tsp smoked paprika
1 tsp ground cumin
15 oz canned cannellini beansrinsed and drained
2 cups fresh chopped kale leavesremove the ribs before chopping
1 inch diameter Parmesan rind
fresh parsley leaves chopped for topping
fresh Parmesan cheesegrated for topping

Directions

Add 6 cups of broth to your pressure cooker. Then add the onion, carrot, celery, kale, garlic, lentils, diced tomatoes with liquid, Parmesan rind and all herbs/spices.

Cover and seal your pressure cooker and set it to manual 15 minutes high pressure.

It will take about 20 minutes to come to pressure and then 15 minutes for the active cook time – a total of 35 Minutes.

Once the timer beeps, carefully quick release the pressure and allow to depressurize before you touch anything. Safely remove the lid and add the cannellini beans. Allow beans to come to the temperature of the soup, about 5 minutes.

Pull out the Parmesan rind. Give the soup a quick stir and ladle into your favorite bowl or cup. Top with fresh parsley and fresh grated Parmesan cheese.

Notes: This is a vegetarian dish as is, but you can certainly add chicken to this for added protein. It’s also great if ladled over a ½ cup of cooked white/brown rice or quinoa.

Slow Cookin’ Pepper Steak

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A tasty and quick summer meal.

Ingredients

1 lb beef chuckcut into thin strips
¼ cup Amino Acidsyou can also use low sodium soy sauce or coconut aminos
3 cloves garlicminced
1 cup green bell pepperchopped
1 cup red bell pepperchopped
1 cup yellow bell pepperchopped
1 cup white onionchopped
2 large celery stalksthinly sliced at a diagonal
1 tbsp cornstarch
1 tsp salt
1 tsp black pepper
1 tsp smoked paprika

Directions

Slice the beef chuck and veggies and place in slow cooker.

Add Amino Acids, garlic, salt, pepper, and paprika.

Cook on high for 4 hours or low for 6 depending on your slow cooker.

Mix cornstarch with beef broth and add to crockpot. Cook an additional 30 minutes or until everything is cooked and sauce is thickened.

This is such a versatile dish that can be served with quinoa, barley, brown rice, cauliflower rice or white rice.

Jalapeño Popper Burger

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Spice up your cookout with this flavorful burger that brings just the right amount of heat! Made with lean ground sirloin, this juicy burger pairs perfectly with fresh tomatoes, lettuce, and red onions for a nutrient boost. All you have to do is invite your friends and family for a memorable and delicious barbecue!

Ingredients

1 lb ground sirloin
3 oz reduced fat-free cream cheeseroom temperature
¾ cup pepper jack cheeseshredded
1 medium jalapenoseeded and finely chopped
⅛ tsp salt
black pepper
4 whole wheat buns
¼ cup ketchuporganic and unsweetened if possible
1 medium tomatothinly sliced
1 medium red onionsliced into thin rings
4 butter lettuce leaves

Directions

Preheat your grill to medium-high.

Grab a medium size bowl and combine the cream cheese, shredded cheese, and jalapeño. Make sure you stir and mash as you go until all ingredients are incorporated and there aren’t any clumps from the cream cheese. Set aside.

Tip: Always use room-temperature cream cheese. If it’s cold, you will be mixing for a long while! 

To make the burgers, form the sirloin into four, even-sized patties. Season both sides with salt and pepper.

Grill the burgers until almost done, add a slice of sharp cheddar (optional) and close the lid so it melts faster. Check the burgers with a thermometer until it reads 160 degrees. Pull the burgers off and let rest on a platter.

Toast your buns on the grill until warm and slight grill marks are seen on the bread.

Take your bottom bun and place on a plate. Add a few slices of lettuce. Spread 3 tbsp. of the jalapeño cheese mixture down and add your burger on top (the heat from the meat will melt the cheese perfectly!). Top with a tbsp. of ketchup, red onion, and tomato slices (use as much as you like here). Place the top of the bun on the sandwich and serve immediately!

Greek Beef Kebabs with Cucumber Salad

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These kebabs are seasoned with a zesty marinade and paired with a refreshing cucumber salad, perfect for your next cookout.

Ingredients

For the kebabs:
1 lb beef top sirloincut into inch pieces
2 tbsp balsamic vinegar
2 tsp MCT oilcan sub for olive or coconut oil
2 tsp finely shredded lemon peel
1 tsp dried oregano
3 cloves garlicminced
¼ tsp salt
¼ tsp black pepper
1 medium red bell pepperseeded, deveined and cut into 1 inch pieces
1 medium green bell pepperseeded, deveined and cut into 1 inch pieces
1 medium red onion cut into 1 inch pieces
8 cherry tomatoes
4 metal skewersyou can also use bamboo
For the salad:
½ cup plain fat-free Greek yogurt
3 cloves garlicminced
½ tsp lemon peelshredded
½ tsp dried dill or 1 tsp fresh dill
¼ tsp salt
cayenne pepper
1 cucumber thinly sliced
½ cup red onionthinly sliced

Directions

For the kebabs

Grab a large bowl and add the vinegar and oil. Whisk together to incorporate. Add the lemon peel, oregano, garlic, salt and pepper and stir. Add the meat, bell peppers, and onion. Toss to coat everything. Thread your skewers starting with one cherry tomato. From there, alternate between the meat, onion, and peppers. Top each skewer with another cherry tomato. Continue until entire mixture is on skewers.

Fire up your grill and set to medium. Once hot, place the kebabs on the rack directly over the heat. Grill, uncovered, for 5-6 minutes and turn to other side. Cook for an additional 5-6 minutes or until kebabs are cooked through and have grill marks.

For the salad:

Grab a medium to large bowl and add the yogurt, garlic, lemon peel, dill, salt, and cayenne, and stir to incorporate all ingredients. Add the cucumber and red onion and mix thoroughly to coat the veggies. Taste and season accordingly.

NOTE: When cooking your kebabs on the grill, make sure to give them some space in between each other. This helps the heat to circulate and cooks the food evenly.