 This is a tasty and satisfying dish, filled with greens and whole grain. Add your favorite lean protein and you have a balanced plate in a bowl! You can easily get creative with the recipe and leftovers, adding different veggies and/or proteins. Barley, a versatile cereal grain, boasts a rich nutritional profile, including fiber, vitamins, and minerals. This recipe combination of nutrients supports heart health and inflammation reduction, an awesome addition to a health-conscious diet. You can substitute quinoa for a gluten-free version as well.
INGREDIENTS 1 butternut squash, peeled, seeded and chopped into bite-size pieces (or purchase and avoid this work 🙂!) 3 Tablespoons olive oil, divided ¼ teaspoon salt ½ teaspoon freshly ground black pepper 1 cup pearled barley 1 teaspoon freshly squeezed lemon juice 1 teaspoon fresh lemon zest 2 teaspoons fresh thyme (or 1 teaspoon dried) 2-3 garlic cloves, minced 3 cup chicken broth, low sodium ½ cup shaved Parmesan cheese, crumbled 5 ounces arugula 2 Tablespoons balsamic vinegar Salt and freshly ground black pepper to taste Options: 1-2 Tablespoons toasted walnuts or pine nuts, leftover turkey, chicken, veggie sausage PREPARATION To roast the squash: Preheat the oven to 400°F. Line a large baking sheet or roasting pan with parchment paper. Place the squash cubes on the baking sheet and toss with one tablespoon of olive oil, salt and pepper. Roast for 30 to 35 minutes or until golden brown around the edges. Remove from oven and set aside. Heat 1 tablespoon of the olive oil in a medium saucepan over medium-high heat. Add the barley and cook for about 5-6 minutes, stirring constantly. Add the lemon juice through the broth. Bring to a simmer, stir, cover, and reduce the heat to low. Cook for 30-35 minutes, stirring occasionally. When most of the broth is absorbed, remove from heat. Place in a large mixing bowl. Add cooked butternut squash, Parmesan cheese, arugula, a tablespoon of olive oil, and balsamic vinegar to the barley. Stir well and add salt and pepper to taste. Options: Top with toasted nuts, leftover turkey, or other lean protein. Makes 4 side-dish servings or 2 main-dish servings.
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 Yes, it has been an extra plant-based month for us over here! As soon as butternut squash arrives from the farm, I am ready to embrace fall :). I tried to keep this simple for a busy weeknight with some quick cooking tips and one roasting pan for the veggies. The combination of roasted squash, shallots, garlic, and cheese, a chilled glass of white wine, even make Monday night not so bad! INGREDIENTS
2 cups peeled and chopped butternut squash (purchase pre-peeled and chopped for a time saver) 2 Tablespoons olive oil 1 teaspoon miso paste (red or white) 3-4 garlic cloves, peeled and minced (also can go with jarred here; about 1 ½ tablespoons) ¼ teaspoon salt ½ teaspoon freshly ground pepper ½ shallot, peeled and chopped fine 6 ounces whole wheat or whole grain pasta ¼ cup fresh Pecorino Romano cheese (or Parmesan), shredded Optional garnish: fresh parsley, balsamic glaze PREPARATION Preheat oven to 400 degrees F. While the oven is heating, place chopped squash in a microwaveable bowl. Add olive oil, miso paste, garlic, salt, and pepper, and mix well. Cover with a microwave-safe lid and microwave for 8-10 minutes, to start to cook the squash. Remove from the microwave and mix in the shallots. Pour mixture onto a roasting pan and cook in the preheated oven for 15-20 minutes, or until squash and shallots are lightly browned. While veggies are cooking, prepare pasta according to the package directions. Place the drained pasta and roasted squash mixture back into the pasta pot. Stir gently to combine. Divide the mixture into two dinner bowls. Garnish with fresh parsley, balsamic vinegar, a touch of extra cheese, and pepper, as desired. Makes two servings.  Tofu is an excellent addition to your plate, whether you are a regular meat eater or not. Tofu contains 10 grams of protein in a 3/4-cup serving, which makes it an awesome plant protein source. Tofu provides you with a boatload of nutrition including calcium, manganese, iron, and all the essential amino acids your body needs. Whether you are already a tofu lover or never got off the fence, give this tasty and simply nutty recipe a try! INGREDIENTS
1 pound block of extra firm tofu ¼ teaspoon red pepper flakes ½ teaspoon sesame seeds ¼ cup peanuts, crushed 4 green onions, chopped 8 ounces whole wheat thin spaghetti (or udon or soba (gluten-free) noodles) PEANUT GINGER SAUCE ¼ natural peanut butter ¼ cup low-sodium soy sauce 1 teaspoon sesame oil 2 tablespoons honey ½ teaspoon chili paste 1 tablespoon rice vinegar 2 garlic cloves, minced ½ teaspoon fresh ginger, minced 1/2 teaspoon fresh ginger 2 tablespoons freshly squeezed lime juice Garnish: extra sesame seeds and red pepper flakes, if desired PREPARATION Press tofu either in a tofu press; or place on a clean kitchen towel on top and bottom of tofu block. Place a heavy pan on top (an iron cast skillet or pot is great - anything heavy). Let sit for at least 30 minutes. Whisk all the peanut sauce ingredients together in a deep bowl until combined. Set aside until ready to use. Slice tofu into cubes. Sprinkle tofu with red pepper flakes and sesame seeds, stirring well to get on all sides. Preheat the air fryer for about 2 minutes at 400 degrees. Lightly spray all sides of tofu and fry for about 8 minutes, stirring twice during cooking time. Meanwhile, prepare the noodles according to the package directions. Drain and place in a serving bowl with prepared sauce, keeping warm. Add tofu, crushed peanuts, and green onions. Stir well to combine. Garnish with peanuts, green onions, red pepper, and sesame seeds, if desired. Serve with a side salad or your favorite veggie. Makes 2 servings.
INGREDIENTS
2 Tablespoons fresh lemon juice 1 ½ Tablespoon apple cider vinegar 2 teaspoons Dijon mustard 1 teaspoon hot honey 2 Tablespoons fresh basil or 1 teaspoon dried basil ½ teaspoon Kosher salt 3 Tablespoons white truffle oil 3 garlic cloves, crushed ½ teaspoon freshly ground pepper Protein options: 2 pounds of fresh fish, chicken tenderloins, tofu, or shrimp Optional garnish: freshly ground pepper and basil PREPARATION Whisk together lemon juice through garlic in a small bowl. Remove 1 tablespoon and set aside. Place your protein of choice in a large sealable baggie. Add the rest of the marinade, seal, and shake well. Marinate for at least 1 hour in the refrigerator or overnight, turning frequently. Preheat the grill to medium-high heat, depending on your protein. Cook for 5-7 minutes per side, flip, and continue cooking until cooked through and the desired doneness. Place on serving platter. Pour saved marinade on top, sprinkle with freshly ground pepper and basil. Makes 6-8 servings.
INGREDIENTS
For the vegetables: 2 medium eggplants, washed and sliced into thin rounds, placed into a medium bowl 3 large zucchinis, washed and sliced into thin rounds, placed into a separate medium bowl 1 sweet onion, peeled and sliced into thin rounds, placed into a small bowl 1 pound small portobello mushrooms, cleaned, destemmed, sliced into medium pieces, placed into a separate small bowl 3 bell peppers, yellow and red, washed, cored, and sliced into thin rings, placed into a large bowl For the vinaigrette: 1/2 cup fresh lemon juice 2 small garlic cloves, crushed 2 teaspoons Dijon mustard 1/2 teaspoon salt Freshly ground black pepper 1 teaspoon honey 1/2 cup extra-virgin olive oil 1 teaspoon fresh or dried thyme, plus extra for garnish Olive oil cooking spray PREPARATION Preheat oven to 400 degrees F. Prepare all of the vegetables according to the directions listed above, placing each veggie into its’ own bowl. Add the vinaigrette dressing ingredients, lemon juice through thyme, into a small blender. Blend until smooth. Pour vinaigrette into each vegetable bowl, making sure to have enough for all veggies. Toss each vegetable well with the vinaigrette. Spray two rimmed roasting pans with olive oil spray. Layer all the vegetables, keeping them somewhat separate for easy preparation after the cooking, onto prepared roasting pans. Roast for about 50 minutes. Remove from oven and let cool. In a large, round casserole dish, layer one slice of the eggplant, zucchini, and onion, repeating in a circle around the perimeter of the dish. Toss peppers together and place in the middle of the dish. Add mushrooms in a circle between the peppers and other veggies. Sprinkle with thyme. This can be served immediately at room temperature or stored in the refrigerator for a few days and brought to room temperature. Makes 20 ½-cup servings.
INGREDIENTS
3 medium-sized russet potatoes 2 Tablespoons extra-virgin olive oil 1 Tablespoon chili-lime seasoning (Trader Joe’s is awesome!) ½ Tablespoon granulated sugar (just a touch per serving, and well worth it for the overall flavor) ½ teaspoon kosher salt ½ teaspoon paprika ½ teaspoon ground cumin ½ teaspoon ground coriander ¼ teaspoon garlic powder Nonstick cooking spray PREPARATION Preheat oven to 425 degrees F. Spray a roasting pan with nonstick spray and set aside. Scrub potatoes and chop them into bite-size pieces. Place in medium-sized microwave-safe bowl. Add olive oil and mix well. Cover and microwave for 8-10 minutes, stirring halfway, or until potatoes are slightly soft. While the potatoes are cooking, in a small bowl, mix all of the spices (chili-lime seasoning through garlic powder). Add the spice mix to the potatoes and mix well. Place the seasoned potatoes on the roasting pan and spread out as much as possible. Roast for 15 minutes, mixing every 5 minutes, or until crispy. Serve immediately. Makes 4 servings.
INGREDIENTS
2 pounds small portobello mushrooms, washed, destemmed, and sliced into bite-size pieces 3 garlic cloves, peeled and minced 1 Tablespoon extra-virgin olive oil ¼ teaspoon kosher salt 1 Tablespoon butter 1 Tablespoon miso paste 1 Tablespoon mirin 1 Tablespoon fresh parsley, chopped PREPARATION Place a large sauté pan over medium-high heat. Add olive oil and heat for 1-2 minutes. Add mushrooms and garlic and sauté for 6-7 minutes, until mushrooms and garlic begin to slightly brown. While mushrooms are cooking, place butter in a small bowl, cover, and microwave for about 15-20 seconds until mostly melted. Add miso paste and mirin to butter and stir well. Place mushrooms in a serving bowl. Add miso mixture and toss well. Garnish with parsley. Makes 4 servings.
INGREDIENTS
4 6-ounce salmon fillets 1 ½ Tablespoons soy sauce, low sodium 1 Tablespoon honey ½ teaspoon chili garlic sauce 1 teaspoon fresh ginger, minced (yes, this could come in a jar) Optional: fresh parsley and lemon slices for garnish PREPARATION Place salmon fillets in the baking dish. Whisk together soy sauce, honey, chili garlic sauce, and ginger in a small bowl. Pour over the salmon and marinate at room temperature for 15 minutes or in the refrigerator for 2 hours, occasionally mixing a bit to make sure all is marinating well. When ready to cook, preheat the oven to 425 degrees F. Roast salmon for 12-15 minutes. Before removing from oven, broil on high for 1-2 minutes to get desired crispiness. Remove from oven and serve with fresh parsley and lemon for garnish. Makes 4 servings.
INGREDIENTS
1 pound chicken breasts, skinless, boneless, cut into bite-size pieces 1 pound chicken sausage, low sodium, cut into bite-size pieces 1 15-oz can chopped tomatoes, no sodium, drained 1 small onion, chopped (about a cup) ½ cup green pepper, finely chopped 2 ½ cup chicken stock or vegetable stock, low sodium ¼ teaspoon ground thyme ¼ teaspoon ground oregano ¼ teaspoon red pepper flakes 2 cups brown rice, cooked 2 Tablespoons fresh parsley, finely chopped Nonstick cooking spray PREPARATION Spray the inside of a large cast-iron skillet with nonstick cooking spray and place over high heat. Heat the skillet for 2-3 minutes and add the chicken and sausage. Cook for 7-8 minutes, stirring constantly, until lightly browned. Add the tomatoes, onions, and green pepper and continue cooking for 10-12 minutes, or until the onions are slightly browned. Stir in the stock, thyme, oregano, and red pepper. Reduce heat to a simmer. Place lid on top of the skillet and continue to simmer for 8-10 minutes, stirring every few minutes. Remove the skillet from the heat and stir in the rice. Cover and let stand for 5 minutes. Remove the lid, stir, and garnish with parsley. Makes 6 servings.
INGREDIENTS
12 chicken thighs, skinless, boneless, trimmed 3 Tablespoons unsweetened cocoa powder 2 chipotle peppers in adobo sauce, stems removed 1 Tablespoon Worcestershire sauce 2 teaspoons light brown sugar 2 Tablespoons chicken or vegetable broth, low sodium ¼ teaspoon salt PREPARATION Place cocoa powder, chipotle peppers, Worcestershire sauce, brown sugar, and salt in a blender and blend until smooth, about 1 minute. Rub over prepared chicken (yes, it will look like tasty mud 🙂). Cover and refrigerate for 1-2 hours. Preheat grill. Grill chicken over medium heat for about 5-6 minutes on each side or until chicken is cooked through. Makes 6 servings.  As we were recently in Portugal, I could not wait to create some Portuguese dishes upon our return. Though seafood is an absolute favorite of mine, by the time we got home, we were craving chicken 😀. The original recipes use whole chicken or chicken pieces, but to keep things leaner, I used boneless skinless chicken thighs and breasts. I tweaked some of the spices for a delicious and moist combination, especially with the sauce. I suggest serving it over brown basmati rice, with lots of fresh veggies!
INGREDIENTS 2 pounds boneless, skinless, chicken thighs and/or tenderloins, trimmed For the marinade: 1 Tablespoon Ancho chili pepper 2 Tablespoons smoked paprika (yes, the smoked is needed here, if possible) 6 cloves of garlic, peeled ½ Tablespoon kosher salt 1 teaspoon coriander ¼ cup plus 1 Tablespoon red wine vinegar ¼ cup olive oil ½ teaspoon black pepper For the sauce: 10 ounces plain Greek yogurt, nonfat 1 bunch of fresh cilantro, finely chopped (yes, if not a cilantro fan, you can substitute basil) ¼ teaspoon kosher salt ½ teaspoon coriander 1 ½ Tablespoons freshly squeezed lemon juice PREPARATION Preheat oven to 400 degrees F. Cover the roasting pan with nonstick foil and set aside. To prepare the marinade, add the Ancho chili pepper through black pepper into a blender. Blend into a paste. Place chicken pieces into a large bowl. Pour marinade on top and mix well, until all pieces are covered with marinade. (*Note: You could marinate the chicken overnight or in the refrigerator for an hour or longer, but not necessary.) Spread chicken onto prepared pan. Place pan in the oven and bake for about 15 minutes, flip chicken, and back for another 15-20 minutes, or until chicken is thoroughly cooked through. Place on a serving platter and sprinkle with extra cilantro and smoked paprika. While the chicken is cooking, place the sauce ingredients in the clean blender and blend until smooth. Serve with chicken. Makes 7-8 servings.  I always serve at least two veggies to choose from at dinner, and when pressed for time, a veggie plus a fruit, just to make sure there is plenty of produce - to be sure we hit the 50% mark for the meal! Here is a second favorite veggie from this past month, which of course involves Brussel sprouts. These are seriously tasty and are NOT dripping with oil as most restaurant versions seem to be the case lately. The use of the air fryer is a bonus if you have one, adding that crispiness without the extra oil.
INGREDIENTS 1 ½ pounds Brussel sprouts, trimmed and halved 2 Tablespoons olive oil ¼ teaspoon salt ½ teaspoon freshly ground pepper 2 tablespoons Parmesan cheese Nonstick cooking spray or olive oil spray Optional toppings: balsamic glaze, hot honey, hot sauce PREPARATION Preheat oven to 400 degrees F. Cover the roasting pan with nonstick foil and nonstick cooking spray. Place prepared Brussel sprouts in a large mixing bowl. Add oil, salt, and pepper and mix well. Spread out evenly onto the prepared pan. Roast in the oven for about 20 minutes, or until easily pierced with a fork. Remove from oven and let cool slightly. Flatten the sprouts with the bottom of a sturdy glass, pushing straight down on each one. Preheat the air fryer to 400 degrees F. In batches as needed, place sprouts on the air fryer tray. Spray lightly with nonstick cooking spray or olive oil spray and sprinkle with Parmesan cheese. Air fry for 4-5 minutes, or until sprouts are crispy and cheese is melted. Repeat with additional batches. Serve warm. Sprinkling with a sauce of choice. Makes about 6 servings.  This has been on the must-do cooking list for a while, and it did not disappoint. Easy prep work with a fun and delicious result. My daughter created the sauce as well, which is a yummy addition to this pretty, fun, light, and tasty “flower.” INGREDIENTS 1 head cauliflower, 3 Tablespoons olive oil 1 teaspoon dried parsley 1 teaspoon dried basil 3 cloves garlic, minced 2+1 Tablespoons Parmesan cheese, grated ½ teaspoon smoked paprika ¼ teaspoon salt ¼ teaspoon freshly ground pepper 2 Tablespoons freshly squeezed lemon juice PREPARATION Preheat the oven to 400 degrees F. Rinse the cauliflower head and pat dry. Remove the outer leaves. Carefully cut off the bottom so that it's flat, being careful not to cut off so much that it falls apart. We need the head to stay intact! In a small bowl, whisk together the olive oil, parsley, basil, garlic, 2 tablespoons of Parmesan cheese, smoked paprika, salt, black pepper, and lemon juice. Place nonstick foil on a roasting pan. Place the cauliflower head upside down (core side up) onto the foiled pan. Using a pastry brush, generously brush the cauliflower all over with the sauce, making sure to let some drip into the core of the cauliflower. Flip over and brush the remaining sauce all over the top. Roast in preheated oven for 45 minutes, or until the cauliflower is tender and pierces easily with a fork. Sprinkle the top of the cauliflower with the remaining tablespoon of Parmesan cheese. Place the cauliflower under the broiler and broil for about 3-4 minutes, until the cheese is browned. Sprinkle with basil and parsley and any other desired spices. Makes 4-5 servings side-dish servings, or 2 main-dish servings.
INGREDIENTS
4 6-ounce salmon fillets 1 Tablespoon tahini 3 garlic cloves, minced 2 Tablespoons fresh-squeezed lemon juice 1 teaspoon oyster sauce freshly ground pepper to taste Optional toppings: fresh thyme or rosemary PREPARATION Preheat oven to 400 degrees. Rinse and pat dry salmon fillets. Cover baking sheet with nonstick foil. Place salmon fillets on baking sheet. In a small bowl, mix tahini, garlic, lemon juice and oyster sauce. Cover salmon evenly with sauce. Bake for 10–15 minutes or until salmon is cooked through. Broil on high for one extra minute and remove from oven. Top with freshly ground peppers and fresh herbs of your choice. Makes 4 servings.
INGREDIENTS
1 16-ounce jar of salsa (mild, medium, hot, fresh or jarred) 14–16 ounces shredded chicken (3–4 chicken breasts or thighs, skinless**great way to use leftovers) 1/3 cup plus 1 Tablespoon fresh cilantro, chopped 2 teaspoons chili powder (Mexican-style is great, but either works) 1 teaspoon ground cumin 1 teaspoon dried oregano 8 8-inch tortillas (corn, whole wheat, spinach, etc.) 12 ounces enchilada sauce (authentic brands suggested, ie. Rosarita©️, Las Palmas©️) 1 cup shredded reduced fat Monterey Jack and/or Cheddar cheese Nonstick cooking spray Optional garnishes and toppings: fresh avocado, plain fat free Greek yogurt, reduced fat sour cream, fresh lime slices PREPARATION Preheat oven to 400 degrees F. Spray a 9x13 baking dish with nonstick cooking spray and set aside. In a medium bowl, mix together the salsa, chicken, chili powder, cumin and oregano. Place about 2 heaping tablespoons of the mixture into each tortilla, roll up and place seam side down into prepared baking dish. Pour enchilada sauce evenly on top. Sprinkle with cheese. Cover with foil and bake for 25 minutes. Remove foil and broil on high for one minute, or until cheese is lightly browned. Sprinkle with fresh cilantro and any other suggested optional garnishes and toppings. Makes 4–6 servings.
INGREDIENTS
8 ounces whole wheat orzo, prepared according to package directions 1 1/2 pounds Brussels sprouts, thinly sliced and chopped 1 shallot, peeled and chopped 1 Tablespoon olive oil 4 garlic cloves, minced 2 Tablespoons walnut oil 4 Tablespoons water 2 Tablespoons lemon juice, fresh squeezed 1–2 Tablespoons fresh chives, chopped 1 1/2 Tablespoons honey mustard freshly ground pepper and salt to taste Optional toppings: 2 Tablespoons walnuts, chopped and toasted, 1 Tablespoon lemon zest, chickpeas, kidney beans, etc. PREPARATION Place a large skillet over medium heat and add the olive oil and heat for 2–3 minutes. Add the Brussels sprouts, shallot, and garlic, and sauté for 8–10 minutes, or until tender and caramelized. (NOTE: You could skip the caramelizing and microwave to steam instead. I have made both ways, and both are delicious!) While Brussels sprouts, shallots, and garlic are cooking, add walnut oil through honey mustard into the blender and process until smooth, about 2 minutes. Add pepper and salt to taste. In a large serving bowl, combine orzo, Brussels sprout mixture, and dressing. Stir until well combined. Taste to add any additional pepper. Top with walnuts and lemon zest, if desired. Makes 4 servings. This recipe can easily be doubled or tripled for a crowd.
INGREDIENTS
2 pounds chicken combo (wings, legs, boneless, skinless chicken breasts, etc) 1/4 cup soy sauce, low sodium 1/4 cup water 1/2 cup dry white wine (or low sodium broth) 1 teaspoon fresh ginger, minced 2 Tablespoons dark brown sugar 2 teaspoons Dijon mustard 1/2 teaspoon freshly ground pepper 1/2 teaspoon salt 2–3 scallions, chopped PREPARATION Whisk together soy sauce through salt in a small bowl. Marinate the chicken combination in the marinade for 1–2 hours or overnight, turning frequently. Preheat the grill (or oven to 350 degrees). Grill chicken for 5–6 minutes per side, depending on chicken pieces (check frequently for wings). If baking, place chicken in a 9 x 13-inch baking pan. Bake for 30–40 minutes, or until chicken is cooked through, basting during the last 15 minutes of cooking time. Makes 4–5 servings.
PREPARATION
Whisk together soy sauce, Dijon mustard, honey, garlic, and pepper in a small bowl. Remove 2 tablespoons and set aside. Place salmon, skin side down, on a platter. Pour the rest of the marinade on top. Marinate at room temperature for 15 minutes or for 1 hour in the refrigerator. Spray clean grill grates with nonstick spray. Preheat grill over medium-high heat to about 400 degrees F. Place salmon on grill skin side down and cook about 4 minutes, then carefully flip and continue to cook another 4 minutes or to desired doneness. Place salmon on a clean serving platter and brush the remaining 2 Tbsp marinade mixture over the salmon. Garnish with parsley if desired.
INGREDIENTS
1 1/2 pounds large shrimp, peeled and deveined 1/4 cup dry white wine 2 Tablespoons fresh lemon juice 1 Tablespoon olive oil 1 Tablespoon fresh rosemary or 1 1/2 teaspoons dried rosemary 2 garlic cloves, minced 1/8 teaspoon salt and freshly ground pepper to taste Nonstick cooking spray PREPARATION In a large mixing bowl, whisk together white wine through pepper. Add the shrimp and toss well. Cover and refrigerate for at least 1 hour, tossing every 15 minutes. Spray grill with nonstick cooking spray. Preheat on medium. Remove shrimp from the marinade and either thread on skewers or use a grate on the grill that has been sprayed with nonstick spray. Grill shrimp for approximately 3 minutes per side. Makes approximately 4 servings.
INGREDIENTS
1 bunch kale, washed, stems removed, chopped into bite-sized pieces 1 Tablespoon olive oil 1 Tablespoon white miso paste 1 Tablespoon pomegranate molasses (if you prefer, balsamic vinegar works well here too) 1 Tablespoon lemon juice, freshly squeezed 1 Tablespoon vegetable broth Freshly ground pepper to taste Optional toppings: pomegranate seeds, dried cranberries, dried cherries, sliced almonds, chopped walnuts, chopped pecans, chickpeas PREPARATION Place the prepared kale in a large salad bowl. Add the olive oil, toss around with your hands and massage the leaves for 2–3 minutes. The leaves will actually start to shrink a bit, as your break down the tough fibers. In a small bowl, whisk together the miso paste, pomegranate molasses, lemon juice, broth, and pepper. Taste for any desired seasoning adjustments. Pour over the kale and toss well. Add toppings of choice (ie. pomegranate seeds, dried cranberries, and sliced almonds) and some more freshly ground pepper on top. Makes 6 side-dish servings. Any leftovers make a delicious lunch with some protein on top!
PREPARATION
Preheat the oven to 425 degrees. Place egg substitute, milk, and salt in a medium mixing bowl. Whisk until well-blended. Blend in the 3/4 cup cheese and set aside. Place a medium nonstick skillet (or cast iron) over medium heat. Spray with nonstick cooking spray and heat pan for 2–3 minutes. Add garlic and sauté for 3–4 minutes. Add spinach and artichoke and continue to cook for 5–6 minutes, or until artichokes are slightly browned. Season with pepper to taste. Give the egg mixture another whisk and pour over the vegetables. Stir with a rubber spatula briefly to combine and evenly distribute the eggs and veggies across the pan. Sprinkle with the remaining tablespoon of cheese. Cook for a few minutes, or until the edges of the frittata turn a little lighter in color. Carefully transfer the pan to the preheated oven. Bake for 15 minutes, until the eggs are puffed and the center jiggles just a bit when you give it a gentle shake. Remove the frittata from the oven and allow it to cool for about 5 minutes. Sliced into 8 pieces. Sprinkle with fresh herbs and serve. Other combo options: mushrooms, arugula, goat cheese; broccoli, cheddar, turkey bacon; tomatoes, mozzarella, basil; zucchini, eggplant, mozzarella.
INGREDIENTS
½ medium onion, chopped 4 cloves garlic, minced 1 pound lean ground turkey (or other lean meat or meat substitute of choice) ½ teaspoon kosher salt ½ teaspoon red pepper flakes (more if you really like to spice things up!) 1 Tablespoon basil ½ Tablespoon oregano 28 ounce can diced tomatoes, no salt added 1 Tablespoon balsamic vinegar 12 ounces whole grain pasta Nonstick cooking spray Optional toppings: fresh Parmesan cheese, fresh basil leaves, fresh parsley PREPARATION Place a large sauté pan over medium heat. Spray with nonstick cooking spray. Add onions and garlic and sauté for 5–6 minutes, until onions start to brown. Add turkey and sauté for about 4–5 minutes, until the turkey begins to brown, stirring frequently to break turkey meat apart. Lower heat to medium-low. Add salt, red pepper flakes, basil, oregano, and tomatoes (with liquid). Stir well and heat another 5–6 minutes, until warm. Reduce heat to low and stir in balsamic vinegar. Prepare pasta according to package directions (make sure to just use 12 ounces for this dish). Place pasta in a large serving bowl, mix in 3/4 of turkey sauce. Top with remaining turkey sauce and optional toppings. Makes 4–5 servings.
INGREDIENTS
2 large sweet potatoes, peeled and chopped into small cubes 2 small shallots, peeled and chopped 3 garlic cloves, minced (or 2 tablespoons of pre-minced) 2 Tablespoons olive oil, in spritz bottle if possible Freshly ground pepper and salt to taste 1/8 teaspoon cayenne pepper 1/2 teaspoon turmeric 4 cups vegetable broth, low sodium, divided 1 cup nonfat Greek yogurt, divided PREPARATION Preheat oven to 375 degrees. Place nonstick foil on a roasting tray and spritz with olive oil. Place prepared sweet potatoes, shallots, and garlic on the tray. Spritz generously with olive oil (or use about 1 tablespoon). Sprinkle with salt, pepper, cayenne pepper, and turmeric. Mix well. Place the tray in the oven and bake for 30–35 minutes, stirring every 5–8 minutes (be sure to keep an eye on the shallots, so they do not burn). Remove from oven and cool slightly. Place 2 cups of vegetable broth in a blender. Carefully add sweet potato mixture and blend for 1–2 minutes, adding more broth until a smooth, soupy texture. If your blender has the warming option, go for it! If not, place in a soup pot with a lid, bring to a boil, lower and keep warm until serving. Makes 4 1-cup or 8 1/2-cup servings. Top with 1–2 tablespoons of yogurt, or 1/4 cup if consuming as your meal. Garnish with fresh herbs. *This soup contains approximately 500 mg sodium per cup; 250 mg sodium per half-cup.
INGREDIENTS 1/2 Tablespoon olive oil 1 yellow onion, peeled and chopped 3 bell peppers (red, yellow, orange — any color combo), chopped 2 cloves garlic, minced 1 Tablespoon curry powder 1/2 teaspoon cayenne pepper 2 (13.5-ounce) cans light coconut milk 4–5 cups vegetable broth, low sodium (*or thai coconut broth) 2 cups shredded rotisserie chicken or 2 cups cubed tofu 1/3 cup fresh cilantro, chopped, plus for garnish 1 8-ounce packages rice stick noodles Optional toppings: fresh lime wedges, crushed peanuts, siracha PREPARATION Place a large soup pot over medium heat. Add olive oil and warm 1–2 minutes. Add onion and bell peppers and cook until tender, about 6 to 8 minutes. Add garlic and stir until fragrant, about 1 minute. Add curry powder and cayenne and stir until well combined. Add coconut milk and broth and bring to a boil. Add rice stick noodles and continue to boil for 3 minutes. Lower heat to medium and add shredded chicken or tofu and cilantro, and cook until warm. Continue to add broth until a soupy, desired consistency. Garnish with cilantro and serve with optional toppings. *This soup contains less than 600 mg sodium per cup; less than 300 mg sodium per half-cup.
PREPARATION Bring pot of water to boil and boil the pasta until al dente. When done, drain the pasta and return it to the pot. In a large nonstick skillet, heat 1 tablespoon olive oil over medium-low heat. Add the garlic and onion. Sauté for 5 to 6 minutes, or until the onion is slightly browned. Add the peppers and mushrooms and continue cooking for another 5 to 6 minutes, until the peppers are soft. Stir in the spinach. Add the pumpkin purée and broth to the skillet and stir to fully combine. Add the chili powder, nutmeg, red pepper flakes, salt, and several grinds of black pepper. Continue to cook over medium-low heat for 8–10 minutes or until thickened, stirring occasionally. While cooking, place a medium skillet over medium-high heat. Add 1 teaspoon olive oil, swirling to coat pan. Add scallops and sprinkle with freshly ground black pepper. Sauté 4–5 minutes per side. Keep warm. Stir the Greek yogurt into pumpkin mixture until well-blended. Taste and adjust seasonings as desired. Pour the pumpkin mixture and scallops over the pasta and stir well to combine. Garnish with Parmesan cheese and freshly ground pepper. Makes 8 servings. |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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