This underappreciated root vegetable can be roasted, sautéed, boiled, and mashed. It is also packed with fiber, vitamins B6, C and K and a good source of potassium and phosphorus. Try it as a quick side dish and an interesting alternative to roasted potatoes.
Brighten up any fall day with an autumnal veggie quinoa pilaf. Quinoa, our featured whole grain for the month, is packed with protein, fiber, vitamins, and minerals. This nutritious dish can be served alongside a serving of protein, like a chicken breast or filet of fish, or be the star of the meal...
Tofu is a soybean product that comes in many forms from silken to extra firm. Using silken tofu in this recipe creates a creamy no bake chocolate pudding that is vegan and high in protein. It hits the spot when you’re looking for something sweet and chocolatey. Feel free to adjust the sweetness to...
Caramelized Brussels sprouts are pure deliciousness- crispy and warm. You will love adding this side dish to your favorite protein (main dish). Be sure to see the chef’s notes on variations to the basic recipe. However you choose to make it, you will love this recipe!
This Smashed Avocado Chickpea Salad is a great, no-cooking necessary recipe for an easy lunch. Eat this recipe from home or bring it to work, school, or on a picnic! The lemon or lime will help to keep the avocado green and you will only need about 5 minutes and 6 simple ingredients to prepare this...
Rich in plant based protein from the beans and chickpeas, this summer salad is a perfect side dish for a barbeque or picnic. It uses staple pantry ingredients and and easy, zesty dressing that can be used on salad greens as well. It is also a perfect main dish for vegetarians or vegans.
Add some spice to your next meal with this quick and easy black bean recipe. Black beans are a delicious source of fiber, protein, antioxidants, and carbohydrates, and making them a fantastic addition to any meal. Pair this side dish with any southwest-inspired meal to get an extra punch of flavor...
Add a kick to your snacking with this spicy avocado hummus, blending creamy avocados with zesty spices for a bold and flavorful dip. Perfect for pairing with vegetables or pita.
Soup in the summer? Yes! This recipe can be enjoyed on a chilly summer night or topped off with some cooling sour cream and avocados for a fresh, light lunch! Black beans are a great source of protein and iron. They are also high in fiber; this will help you stay fuller for longer. This recipe is...
Stewed okra with tomatoes is an easy and affordable dish! It is loaded with fiber and antioxidants that prevents cancer such as lycopene. This dish can be served over rice, served as a side dish, or scooped with flatbread.
Acorn squash is a type of winter squash that is nutrient dense, and when cooked properly, is rich, buttery, and delicious! Even though they’re classified as a fruit, acorn squash can be used to replace potatoes, butternut squash, and sweet potatoes in recipes because of their high carbohydrate...
This fresh, homemade corn salsa is easy to make and packed with fresh ingredients. These ingredients included great sources of fiber and are rich in many vitamins and minerals. It’s the perfect to enjoy on top of tacos or quesadillas, or as an appetizer with tortilla chips.
This summer inspired pasta uses a ton of veggies that are currently in season. Along with adding lots of beautiful color to this dish, you’re also getting a variety of nutrients from the different vegetables that you’re including. You can serve this pasta cold or warm and easily adjust to your...
Nuts are loaded with essential nutrients like fiber, protein, heart healthy fats, and minerals like selenium and magnesium. Roasting them brings out their nutty flavor and the spicy seasonings add a burst of flavor. Add them to salads or to a holiday spread of appetizers.
Watermelon popsicles with lime juice are a refreshing, low-calorie snack. They're packed with vitamins A, C, fiber and antioxidants, making these popsicles a healthy choice compared to sugary frozen treats. Lime’s tanginess matches well with the sweetness of fruit. For best flavor, make sure your...
Making tofu is similar to making dairy cheese except tofu is made from soybeans. It is vegan, very high in protein, a reliable source of iron and can have a high magnesium or calcium content too. In the US, tofu is used as a meat substitute, but it is a traditional component of many East Asian and...
Healthy and so flavorful, this quick recipe is the perfect addition to any late summer meal. The avocados fuel your body with a special kind of fat, called monounsaturated fat, that is beneficial for heart health. Also, fresh tomatoes contain large amounts of vitamin C, great for supporting your...
These potatoes will surely be the star of your holiday table- think of them like mini sweet potato casseroles! Using a vegetable oil spread instead of butter cuts back on calories and saturated fat, but not on flavor. Sweet potatoes are high in Vitamin A and fiber. The pecan and oats bring an extra...
Packaged ramen is a popular and inexpensive food for college students, but the seasoning packet is loaded with salt. Try this easy version that elevates simple ramen into something special by making your own seasoning with mushrooms and vegetable broth. Top with sliced green onions and for a spicy...
White bean stew is a warm and filling dish with an unexpected tangy herb topping. It’s a hearty stew with potatoes and white beans that is perfect for a cool fall day or any day that calls for a comforting dish that has bright, zesty notes of lemon, garlic, and parsley.
Soouuup! Everybody loves it. It’s a filling and an simple way to add more vegetables into your day. The barley in this recipe adds a great deal of fiber making you feel full with just 1 serving!
This simple recipe comes straight to you from our Nutrition Intern’s home. Watermelon is back in season, and it happens to be Kevin’s favorite summer snack. He adds lime juice and chili lime seasoning for a kick of flavor. Many people in the Mexican American community enjoy this chili-lime seasoning...
