For the latest COVID-19 information for Massey, visit masseycancercenter.org/covid-19

close

Wellness Wednesdays: Farm Stand

These recipes were created in coordination with the Massey Farm Stand, which runs from June-November. All the recipes have included multiple plant-based nutrients, which through evidence-based research has been found to reduce cancer risk. We hope this installment of recipes will inspire you to improve your health and wellness through diet!

**For all recipes listed, the nutrient analysis is estimated and does not include any additional recipe spices/seasonings to taste, substitutions or alterations.**

Ingredients:

  • 2 tablespoons honey
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon fresh lime juice (approximately 1 lime)
  • ½ teaspoon kosher salt
  • 1.5 cup diced pineapple (fresh or canned)
  • 1 cup diced cucumber (with the skin)
  • ½ cup diced red onion (approximately ½ a onion)
  • ¼ cup chopped cilantro
  • ¼ cup slivered almonds (1 tbsp per serving)

Directions: Prepare pineapple, cucumber, red onion and cilantro as identified within the ingredient list. Place items in a large bowl and set aside. In another small bowl prepare your dressing by combining honey, rice wine vinegar, lime juice and kosher salt- mix well. Add dressing to prepared salad ingredients, carefully mix until fully combined. Place salad in the refrigerator for at least 20 minutes to allow flavors to blend. Add almonds to each individual serving. Enjoy paired with chicken, fish or over mixed greens.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for 3 days. Alternative or additional ingredients to consider are strawberries, feta cheese or garbanzo beans.
This recipe yields 4 servings or about ¾ cup per serving and was tailored from Bellyfull.

Nutrient analysis per 1 serving: 121 calories, 2.4g protein, 3.9g fat, 2g monounsaturated fat, 1.05g polyunsaturated fat, 23g carbohydrates, 2.2g fiber, 143 mg sodium, 15.8mg magnesium

Ingredients:

  • 6 garlic scapes chopped into inch long pieces (or 6 green onions/scallions with 2 cloves minced garlic)
  • 1 cup curly kale packed
  • ½ cup extra virgin olive oil
  • Juice from 1 lemon (or lime)
  • ¼ cup unsalted pistachio nuts
  • Salt and pepper to taste

Directions: Combine all prepared ingredients into a food processor. Blend until smooth but slightly chunky. Enjoy your pesto as a marinade for lean meats, tossed with whole grain pasta, mixed in with hummus, used as a dip for vegetables, or  an alternative pizza sauce. I personally like this quick and easy recipe best on a slice or whole grain bread topped with diced tomatoes and parsley.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for 3-5 days, or freezer for 3-4 months. Alternative or additional ingredients to consider are pine nuts, basil, dill, parsley, cilantro and parmesan cheese. This recipe yields about 8 servings (1 cup total) at 2 tablespoons per serving and originated from Well and Full.

Nutrient analysis per 1 serving: 145 calories, 1 gm protein,  15 gm fat, 10.8 gm monounsaturated fat, 2 gm polyunsaturated fat, 2 gm carbohydrates, 0.7 gm fiber, 23 mg sodium, 7 mg magnesium

Salad Ingredients:

  • 1 bunch of curly kale (chopped and stems removed)
  • 1 cup fresh cherries (steamed, pitted and halved)
  • 1 cup blueberries
  • 2 green onions (sliced)
  • 1/3 cup reduced fat feta cheese
  • ½ cup sliced almonds

Dressing Ingredients:

  • 6 tablespoons extra virgin olive oil
  • 3 tablespoons balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 1 teaspoon honey
  • 1 teaspoon fresh lemon juice

Directions: Prepare salad ingredients as specified. Place kale, cherries, blueberries, green onions, feta cheese and almonds in a large bowl. Combine dressing ingredients in a small bowl and whisk well. Pour half the dressing over the salad, toss and serve. Add more dressing per taste with each individual serving.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for 3-5 days. If you are preparing the salad to enjoy as leftovers, consider adding dressing and cheese per individual serving at the time of meal. Alternative or additional ingredients to consider are Tuscan or Russian kale, strawberries, goat cheese, walnuts or garbanzo beans. This recipe yields 6 servings at about 1 cup per serving and originated from Flavor the Moments.

Nutrient analysis per 1 serving: 189 calories, 6 gm protein, 13 gm fat, 8 gm monounsaturated fat, 2 gm polyunsaturated fat, 11 gm carbohydrates, 3 gm fiber, 190 mg sodium, 12 mg magnesium.

Ingredients:

  • 1 medium yellow squash (cut into ½ inch slices)
  • 1 medium zucchini (cut into ½ inch slices)
  • 1 tablespoon olive oil
  • 2 tablespoons parmesan cheese grated
  • 1 tablespoon ground walnuts
  • 1 teaspoon lemon pepper seasoning
  • ½ teaspoon paprika

Directions: Preheat oven to 400 degrees Fahrenheit. In a large bowl toss sliced yellow squash and zucchini with olive oil. Ground walnuts using a food processor. Mix together ground walnuts, lemon pepper seasoning and paprika. Combine walnut mixture with yellow squash and zucchini. Place yellow squash and zucchini on a baking sheet, roast for 15 minutes or until tender. Broil for an additional 1-2 minutes until golden brown. Add salt and pepper to taste and enjoy!

Recipe Notes: Leftovers can be stored in a refrigerator safe container for 3 days. Reheat under broiler for 2-3 minutes. You may also prepare this recipe in an airfryer at 400 degrees fahrenheit for 8-10 minutes. Alternative or additional ingredients to consider are ground almonds, panko breadcrumbs, Italian herb seasoning, garlic powder, bell peppers, asparagus spears and onions. This recipe yields 4 servings at about ½ cup per serving and tailored from Spend with Pennies.

Nutrient analysis per 1 serving: 72 calories, 2.4 gm protein, 5.6 gm fat, 2.7 gm monounsaturated fat, 0.5 gm polyunsaturated fat, 4.4 gm carbohydrates, 1.25 gm fiber, 143 mg sodium, 18.6 mg magnesium

Ingredients:

  • 3 large carrots, grated
  • 1 medium red onion, diced
  • 2 cloves minced garlic
  • 1-2 tablespoons curry powder (per your taste preference)
  • 1 cup brown rice flour
  • 1 handful of chopped carrot tops
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground cumin
  • ¼ cup water
  • Salt and pepper to taste

Directions: Prepare ingredients as identified within the ingredient list. In a large bowl mix together the onion, carrot and garlic. Add the spices, flour and carrot tops then continue to mix. Once all the spices are evenly distributed add water, stir well to form a thick batter.  Heat a griddle or frying pan to medium-high heat with a small amount of olive oil and add about 1/3 cup of carrot mixture, flattening each fritter to about ½ inch thick. Heat on each side for about 5-6 minutes. Enjoy as is or over mixed greens. This recipe is great paired with chicken or fish.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for 4 days. Carrot fritters can also be baked in the oven at 400 degrees Fahrenheit on a lined baking sheet for about 20 minutes. Alternative or additional ingredients to consider are chickpea flour, any spice combination of your liking, cilantro and parsley. Brown rice flour can easily be made at home. Place uncooked brown rice in a blender or food processor (about 1 ½ cups of uncooked rice equals 1 cup blended brown rice flour) and blend until a fine flour-like consistency is formed. This recipe yields 8 fritters and originated from A Virtual Vegan.

Nutrient analysis per fritter: 94 calories, 2 gm protein,  0.85 gm fat, 0.33 gm monounsaturated fat, 0.27 gm polyunsaturated fat, 20 gm carbohydrates, 2.7 gm fiber, 41 mg sodium, 31 mg magnesium

Ingredients:

  1. 2 cups of radishes stemmed and sliced (about 2 bunches)
  2. 2 teaspoons olive oil
  3. 1 can garbanzo beans (drained and rinsed)
  4. ¼ cup low sodium vegetable broth
  5. ½ teaspoon dried rosemary
  6. Salt and pepper to taste

Directions: Preheat oven to 400 degrees Fahrenheit. Place sliced radishes on a baking sheet and drizzle with olive oil. Roast for 15 – 20 minutes, until radishes are soft and tender. Remove radishes from the oven and allow them to cool. In a blender combine cooled radishes, beans, broth and rosemary. Blend well, creating a smooth texture. Add salt and pepper to taste, as desired. Enjoy with any raw vegetables, as a spread on a sandwich or mixed with greens as a dressing alternative.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for 3-5 days. Alternative or additional ingredients to consider are cannellini beans, carrots, lemon juice and any spice combination of your choice.This recipe yields about 6 servings (2 tablespoons per serving) and originated from Nutrition to Fit.

Nutrient analysis per 1 serving: 122 calories, 5 gm protein,  3.55 gm fat, 1.45 gm monounsaturated fat, 0.88 gm polyunsaturated fat, 18 gm carbohydrates, 5.56 gm fiber, 200 mg sodium, 25 mg magnesium

Ingredients:

  • 1 medium yellow squash, sliced and quartered 
  • 1 medium zucchini , sliced and quartered 
  • 1 medium eggplant, sliced and quartered 
  • 1 red onion sliced into rings
  • 1 large (or 2 small) tomatoes, chopped
  • 1 red bell pepper, chopped
  • 1/3 cup olive oil
  • 1/3 cup red wine vinegar
  • 6 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp dried parsley
  • 1 tsp ground pepper

Directions: Prepare vegetables as identified within ingredient list and combine in a 9x13 inch baking dish. Wisk together olive oil, red wine vinegar, minced garlic and seasonings. Pour marinade over the vegetables, toss until well coated. Let vegetables marinate in the refrigerator for at least an hour.  Cut 4, 12x18 sheets of foil. Place about 1.5 cups of vegetables in the center of each foil sheet. Seal the edges of the foil to make packets. Preheat grill to medium heat, place foil packets seam side up on the top rack. Close grill and cook for 15 – 20 minutes (until vegetables are soft and tender). Carefully open packets and serve! Each packet offers 2 servings at ¾ cup per serving. Enjoy dish as is or topped with fresh parmesan and/or basil.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for 2-3 days. Alternative or additional ingredients to consider are bell peppers of any color, fresh seasonings/spices (oregano, thyme, parsley and basil) and/or parmesan cheese. This dish can be enjoyed with lean meat options like chicken or fish or mixed with whole grains like brown rice or noodles.  This recipe was tailored from Eating Well.

Nutrient analysis per serving (3/4 cup): 166 calories, 2.6 gm protein 12 gm fat, 9 gm monounsaturated fat, 2 gm polyunsaturated fat, 13 gm carbohydrates, 5 gm fiber, 15 mg sodium, 36 mg magnesium

Ingredients:

  • 4 medium peaches, washed and diced
  • 2 jalapenos, seeds removed and finely diced
  • ½ cup red onions, finely diced
  • ½ cup cherry tomatoes, diced
  • 1-2 limes juiced, per preference
  • 2 tablespoons cilantro, diced

Directions: Prepare ingredients as identified within the ingredient list. Combine salsa ingredients within a medium size bowl and toss well. Let salsa sit in the fridge for up to 2 hours before serving to help blend flavors. For a less chunky salsa option use a food processor or blender. This dish can be enjoyed on top of tacos, chicken, fish or paired with whole grain tortilla chips.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for up to 5 days. Alternative or additional ingredients to consider are honey, bell peppers of any color, mint, strawberries or blackberries. Recipe yields 6 servings at about ½ cup per serving. This recipe originated from Isabel Eats.

Nutrient analysis per serving (1/2 cup): 53 calories, 1 gm protein, 0.3 gm fat, 13 gm carbohydrates, 2 gm fiber, 2 mg sodium, 14 mg magnesium

Ingredients:

  • 3 cups corn kernels (approximately 4 medium cobs of corn)
  • 1 cup cherry tomatoes quartered
  • 1 cup cucumbers quartered
  • ¼ cup red onion diced
  • 1 tablespoon fresh parsley
  • 3 tablespoons olive oil
  • 3 tablespoons red wine vinegar 

Directions: Boil or grill corn, cool and remove kernels. Prepare remaining salad ingredient as identified within ingredient list, combine in a large bowl and gently toss. This dish is great served as side dish with a lean meat, mixed within a salad/mixed greens or paired with a plant-based protein like beans.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for up to 3-5 days. Alternative or additional ingredients to consider are low fat feta cheese, carrots, bell peppers, fresh basil or dill, apple cider vinegar or rice vinegar and lime juice. Recipe yields 8 servings at about ½ cup per serving. This recipe originated from Spend With Pennies.

Nutrient analysis per serving (1/2 cup): 112 calories, 2 gm protein, 6 gm fat, 5 gm monounsaturated fat, 0.9 gm polyunsaturated fat, 15 gm carbohydrates, 2 gm fiber, 4 mg sodium, 48 mg magnesium

Ingredients:

  • 2.5 cups diced potatoes (about 3 medium potatoes diced or 24 oz of small red or yellow potatoes)
  • 1.5 cups diced carrots
  • 1.5 cups green beans, ends trimmed
  • 3 tbsp olive oil, divided
  • 4 cloves minced garlic
  • 1 tsp dried thyme (1 tbsp minced fresh)
  • 1 tsp dried rosemary (1 tbsp minced fresh)

Directions: Prepare vegetables as identified within the ingredient list. Preheat oven to 400 degrees. Add potatoes, carrots, 2.5 tbsp olive oil, thyme and rosemary to a large bowl. Mix well until spices coat the vegetables evenly. Spread vegetables onto a large rimmed baking sheet and place in the oven to roast for 20 minutes. In the same bowl toss green beans, ½ tbsp olive oil and garlic. Once potatoes and carrots have completed their first 20 minutes remove from the oven and add seasoned green beans. Toss all vegetables together on the baking sheet, creating one even layer. Return to the oven and roast until the vegetables are soft, about 15 – 20 minutes longer. Add salt and paper to taste if you like, serve warm and enjoy!

Recipe Notes: Leftovers can be stored in a refrigerator safe container for up to 3-5 days. Try cutting each separate vegetable to about the same size. This will help with roasting evenly. Alternative or additional ingredients to consider are sweet potatoes, bell peppers, onions, mushrooms, yellow squash or zucchini. Recipe yields 5 servings at about 1 cup per serving. This recipe originated from Cooking Classy.

Nutrient analysis per serving (1 cup): 196 calories, 3 gm protein, 8.5 gm fat, 6 gm monounsaturated fat, 1 gm polyunsaturated fat, 0 mg cholesterol, 29 gm carbohydrates, 5 gm fiber, 42 mg sodium, 51 mg magnesium

Ingredients:

  • 1 medium head of red cabbage shredded
  • 2 red apples cut into matchsticks (with the skin)
  • 2 green onion stalks, sliced thin
  • 1/3 cup sliced almonds
  • 1 tablespoon parsley, chopped
  • 1 clove garlic, minced
  • 1 teaspoon brown mustard
  • 2 tablespoons rice vinegar
  • ¼ cup olive oil
  • Salt and pepper to taste

Directions: Prepare ingredients as identified within the recipe list. Combine cabbage, apples, green onions, almonds and parsley within a large bowl. In a small separate bowl whisk together garlic, mustard, vinegar, olive oil and salt/pepper. Drizzle the dressing into the salad and toss to coat thoroughly. This recipe can be paired with so many different dishes: chicken, fish or beans. Enjoy as a side dish, as a topping on tacos or as a snack!

Recipe Notes: Leftovers can be stored in a refrigerator safe container for up to 3-5 days. Alternative or additional ingredients to consider are green cabbage, carrots, walnuts, blue cheese, sliced pears and craisins . Recipe yields 6 servings at about 1 cup per serving. This recipe was tailored from Last Ingredient.

Nutrient analysis per serving (1 cup): 204 calories, 3.4 gm protein, 12 gm fat, 6 gm monounsaturated fat, 1 gm polyunsaturated fat, 0 mg cholesterol, 22 gm carbohydrates, 5 gm fiber, 74 mg sodium, 27 mg magnesium

Ingredients:

  • 4 red bell peppers
  • 1 cup of reduced fat grated white cheddar cheese
  • 3 tablespoons olive oil (split)
  • 2 cloves garlic, minced
  • 2 jalapenos seeds removed and diced
  • 2 green onions stalks, sliced thin
  • 2 tablespoons lime juice, 1 lime juiced
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon cayenne
  • ½ cup cilantro, chopped
  • 2 cups cooked whole grain brown rice
  • 1 can low sodium black beans, drained and rinsed
  • 1 can low sodium corn kernels, drained and rinsed

Directions: Preheat your oven to 450 degrees Fahrenheit. Prepare ingredients as identified within the recipe list. Slice bell peppers in half lengthwise, removing seeds and membranes. Place sliced peppers cut side up and drizzle with about 2 tablespoons olive oil. Bake for 10 minutes, once finished remove any liquid within the peppers and set aside. In a large bowl mix together the remaining 1 tablespoon of olive oil, garlic, jalapenos, green onions, lime juice, cumin, coriander, cayenne and cilantro. Once combined, fold in rice, black beans and corn. Scoop about 1/2 cup of filling mixture into each sliced pepper. Top with cheese, about 2 tablespoons per each halved pepper. Place stuffed peppers back into the oven at 450 degrees Fahrenheit baking for an additional 10-15 minutes.  Serve as is or with lime wedges and extra jalapenos if desired.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for up to 3-5 days. Alternative or additional ingredients to consider are ground turkey/chicken, jasmine rice, any green/yellow or orange bell peppers and diced tomatoes. Recipe yields 8 servings at half a stuffed pepper per serving. This recipe was tailored from Love and Lemons.

Nutrient analysis per serving (1/2 stuffed pepper): 290 calories, 12 gm protein, 10 gm fat, 5 gm monounsaturated fat, 1.5 gm polyunsaturated fat, 11 mg cholesterol, 40 gm carbohydrates, 9.5 gm fiber, 98 mg sodium, 72 mg magnesium

Salad Ingredients:

  • 1 cup chopped curly kale
  • 1 cup chopped lettuce leaves
  • 1 large carrot, diced
  • 1 large cucumber, diced
  • 1 large yellow bell pepper, diced
  • 1 cup chopped red cabbage
  • 1 cup quartered grape tomatoes
  • ½ cup chopped fresh basil
  • 2 green onions diced
  • 1/2 cup low fat feta cheese
  • 1 cup garbanzo beans, canned drained and rinsed

Dressing Ingredients:

  1. ½ cup white balsamic vinegar
  2. ¼ cup extra virgin olive oil
  3. Juice of 1 lemon
  4. ½ tsp Italian seasoning
  5. Salt and pepper to taste

Directions: Wash and prepare salad ingredients as identified. Combine all salad ingredients within a large bowl and mix well. Whisk together salad dressing and add 1-2 tbsp per salad serving. Serve as a side option or topped with chicken for a main dish.

Recipe Notes: This salad incorporates many of the summer vegetables we have all enjoyed over the last several months, which have also been offered at the Massey Farm Stand. Leftovers can be stored in a refrigerator safe container for up to 3-5 days, adding dressing to each individual serving. Alternative or additional ingredients to consider spinach, any color of bell peppers, red or yellow onion, corn, mozzarella, black beans, cannoli beans, walnuts, almonds and any vinaigrette dressing of your choice. Recipe yields about 8 servings at 1 cup per serving. This recipe was tailored from Eating Well.

Nutrient analysis per serving (1 cup): 180 calories, 5.45 gm protein, 12 gm fat, 8 gm monounsaturated fat, 2 gm polyunsaturated fat, 7 mg cholesterol, 11 gm carbohydrates, 2 gm fiber, 319 mg sodium, 19 mg magnesium

Ingredients:

  • 1 pound of Okra
  • ¾ cup soymilk or unsweetened non-dairy milk of choice
  • ½ cup cornmeal
  • ¼ cup brown rice flour
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon cayenne (more or less to taste)
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon salt

Directions: Trim stems off okra and wash. Preheat oven to 450F. Place baking sheet in the oven to be heated. In a large bowl combine all remaining ingredients to create a thick batter, mix well. Place a few okra into the batter and stir until coated well. Remove hot baking sheet and line with parchment paper. Quickly place each coated okra pod on the baking sheet. Any excess batter can drip back into the bowl. Repeat with as much okra as you can fit on the backing sheet. Place okra in the oven baking for a total of 25 to 30 minutes, gently turning each okra pod at the 15-minute mark. Pods will be golden brown and crisp when finished. Serve warm with your choice of dipping sauce – pictured with marinara!

Recipe Notes: This recipe could also be prepared in an airfryer. Leftovers can be stored in a refrigerator safe container for up to 3 days. Alternative or additional ingredients to consider are any dairy free milk substitute, zucchini, yellow squash, mushrooms and/or whole grain flour. Seasonings can also be substituted to create any flavor choices of your liking. Recipe yields 4 servings at about 1 cup per serving. Recipe originated from Fatfree Vegan.

Nutrient analysis per serving (~ 1 cup): 152 calories, 5.6 gm protein, 1.8 gm fat, 0.3 gm monounsaturated fat, 0.4 gm polyunsaturated fat, 0 mg cholesterol, 30 gm carbohydrates, 5.5 gm fiber, 184 mg sodium, 103 mg magnesium

Ingredients:

  • 2 lbs fresh green beans, trimmed
  • 1 medium red onion, thinly sliced into rings
  • 8 ounces baby bella mushrooms, thinly sliced
  • 4 cloves of garlic minced
  • ½ cup low sodium vegetable stock
  • 3 tablespoons olive oil, divided
  • ½ cup finely chopped almonds, using a food processor
  • ¾ cup freshly grated parmesan cheese, divided
  • 1 cup skim milk
  • salt and pepper to taste

Directions: Preheat oven to 375 degrees Fahrenheit. Prepare ingredients as identified. Start by boiling water in a large stockpot over high heat. Once boiling add trimmed beans and cook for 2-3 minutes. Strain beans and transfer to a bowl of ice water (this will prevent them from continuing to cook), then set aside. To prepare crispy onion topping use a large sauté pan, heat ½ tablespoon of olive oil.  Add sliced onion and sauté for 2-3 minutes, stirring occasionally. Transfer sautéed onions to a medium sized bowl. Using the same pan add another ½ tablespoon of olive oil along with chopped almonds, stir well. Sauté for another 2-3 minutes mixing constantly until golden brown. Remove from heat and add almonds to sautéed onions with ½ cup grated parmesan cheese, gently mix until combined and set aside. Clean and dry large sauté pan to be used for mushroom sauce. Heat 2 tablespoons olive oil over medium to high heat and add mushrooms, sauté for 5 minutes stirring often. Add garlic and sauté for another 2 minutes. Stir in flour and vegetable stock. Sauté until flour is evenly dissolved. Add milk and ½ cup parmesan cheese, stir well. Continue cooking until sauce starts to simmer and thicken. Remove from heat and add salt and pepper to taste.

Put it all together by adding strained green beans to a 9x13 pan. Coat with mushroom sauce, then mix until fully combined. Sprinkle evenly with the crispy onion topping mixture. Bake for 15 minutes covered with foil and then for another 5-10 minutes without foil, until crispy onion topping is golden and crispy. Enjoy warm and paired with any lean protein choice of your liking!

Recipe Notes: This recipe offers a healthier version to a traditional comfort dish. Leftovers can be stored in a refrigerator safe container for up to 3-5 days. Alternative or additional ingredients to consider are frozen green beans, any dairy free milk substitute, panko breadcrumbs and whole grain flour. Seasonings can also be substituted to create any flavor choices of your liking. Recipe yields 8 servings at about 1 cup per serving. Recipe originated from Gimme Some Oven.

Nutrient analysis per serving (~ 1 cup): 196 calories, 8.6 gm protein, 10 gm fat, 7 gm monounsaturated fat, 2 gm polyunsaturated fat, 8 mg cholesterol, 16 gm carbohydrates, 5 gm fiber, 213 mg sodium, 53 mg magnesium

Ingredients:

  • 16 oz whole grain penne pasta
  • 4 small-medium sized tomatoes (about 14 – 16 oz), diced
  • 2 garlic cloves minced
  • ¼ cup chopped fresh basil
  • 2 tsp of dried oregano (or 2 tbsp of fresh oregano)
  • ¼ cup extra virgin olive oil
  • 2 tbsp red wine vinegar
  • Salt and pepper to taste
  • ½ cup reduced fat parmesan cheese, grated

Directions: Prepare pasta as directed per packaging. While pasta is cooking, prepare ingredients as identified. Place diced tomatoes in a large bowl and slightly mash. Add oregano, basil, garlic, olive oil and vinegar. Mix gently until well combined, add salt and pepper to taste. Once pasta is cooked, drain and add tomato mixture. Top with parmesan, toss and serve! This recipe is grated paired with a lean protein like chicken or fish, as well as some roasted vegetables.

Recipe Notes: Leftovers can be stored in a refrigerator safe container for up to 3 days. Alternative or additional ingredients to consider are any type whole grain noodle, cherry or grape tomatoes, diced onions (green/yellow or red) and crushed red pepper flakes. Seasonings/herbs can also be substituted to create any flavor choices of your liking. Recipe yields 8 servings at about 1 cup per serving. Recipe originated from Food, Folks and Fun.

Nutrient analysis per serving (~ 1 cup): 268 calories, 10 gm protein, 9.6 gm fat, 5 gm monounsaturated fat, 0.8 gm polyunsaturated fat, 6 mg cholesterol, 41 gm carbohydrates, 7.6 gm fiber, 123 mg sodium, 63 mg magnesium

Ingredients:

  • 1 medium apple, with skin
  • ¼ cup non-fat plain Greek yogurt
  • 1 tbsp sunflower butter
  • 1 tsp honey
  • 1/8 tsp cinnamon
  • 1 tbsp granola chunks
  • 1 tbsp sliced almonds
  • Juice of 1 lemon (optional)

Directions: Slice apple into thin apple chips/slices and arrange onto a plate. Squeeze half the juice of a lemon on top of apples to prevent from browning, this step is not necessary if you will be eating apples right away.  Mix together yogurt, sunflower butter, honey and cinnamon. Drizzle yogurt mixture over apples and top with granola and almond slices. Enjoy as a sweet treat!

Recipe Notes: Alternative way to enjoy this recipe is dipping apples into yogurt mixture and extra toppings. Additional ingredients to consider are any type of nuts or nut butter, dried fruit, dark chocolate, sunflower seeds and chia seeds. Recipe yields 1 serving. Recipe tailored from Gathering Dreams.

Nutrient analysis per serving: 328 calories, 12 gm protein, 10 gm fat, 6 gm monounsaturated fat, 2 gm polyunsaturated fat, 3 mg cholesterol, 40 gm carbohydrates, 7 gm fiber, 33 mg sodium, 70 mg magnesium

Ingredients:

  • ½ lb collard greens, tough stems removed and sliced into strips (approximately 8 leaves)
  • 1 medium red onion, diced fine (approximately 1 cup)
  • 1 medium red bell pepper, diced (approximately 1 cup)
  • ½ cup apple cider vinegar
  • 2 tbsp honey
  • ¼ cup olive oil
  • 1 tsp powdered mustard
  • 1 tsp celery seed
  • Salt and pepper to taste

Directions: Prepare ingredients as identified. Place collard greens, onions and bell peppers into a large bowl and mix until combined. In a small saucepan whisk together vinegar, honey, olive oil, mustard, and celery seed. Bring sauce to a boil, then remove from heat and pour over vegetable mixture. Stir to coat well, season with salt and pepper to taste. You can enjoy this coleslaw recipe warm or cold. For a cold dish place your prepared recipe covered in the refrigerator for at least 4 hours. This coleslaw pairs well with beans, chicken or fish.

Recipe Notes: To create narrow strips of collard green leaves stack about 4 leaves on top of one another, wrapping tightly into a cylinder. Once tightly wrapped start by chopping at one end. Repeat until all leaves are sliced. This recipe can be stored within the refrigerator for about 3 days, covered. Additional or alternative ingredients to consider are kale, carrots, orange bell pepper, yellow onion, apple slices, rice vinegar, and dill or fennel seeds. Recipe yields 8 servings at about 1 cup. Recipe tailored from Vegetarian Times.

Nutrient analysis per serving (1 cup): 119 calories, 2.5 gm protein, 7 gm fat, 5 gm monounsaturated fat, 0.76 gm polyunsaturated fat, 0 mg cholesterol, 13 gm carbohydrates, 4 gm fiber, 40 mg sodium, 7 mg magnesium

Ingredients:

  • 3 teaspoons extra-virgin olive oil, divided
  • 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 1 medium green bell pepper, sliced into strips
  • 1 cup chopped yellow onion, divided
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme (1 tablespoon fresh chopped may be substituted)
  • 1 teaspoon dried oregano (1 tablespoon fresh chopped may be substituted)
  • 1 cup uncooked quinoa, well rinsed and drained
  • 2 cups fat free, reduced-sodium vegetable broth

Directions: In a large skillet, heat 2 teaspoons olive oil over medium-high heat. Add broccoli, cauliflower, peppers, ½ cup onion and garlic. Sauté for 5 minutes or until vegetables start to soften. Stir in thyme and oregano, sauté for 2 additional minutes. Remove from stove top and set aside. Using a mesh strainer, rinse quinoa thoroughly using cold water. It is best to swish quinoa under running water for about 2 minutes to remove the natural coating. Drain and set aside. In a medium saucepan, heat remaining teaspoon olive oil over medium-high heat. Once oil is hot add remaining onion, sauté for 3 to 4 minutes. Add vegetable broth and rinsed quinoa and increase heat to bring mixture to a boil. Once boiling, reduce heat to medium-low, cover and simmer until quinoa is tender, about 15-20 minutes. Stir in vegetable mixture and combine well with quinoa. Enjoy with chicken, salmon or ground turkey!

Recipe Notes: This recipe can be stored within the refrigerator for about 3-5 days, covered. Additional or alternative ingredients to consider are mushrooms, red/orange bell peppers, purple onion, cumin, paprika, crushed red pepper, chicken broth and brown rice. Recipe yields 8 servings at about 1/2 cup per serving.  Recipe originated from the American Institute for Cancer Research.

Nutrient analysis per serving (1/2 cup): 120 calories, 2 gm protein, 3 gm fat, 1.2 gm monounsaturated fat, 0.2 gm polyunsaturated fat, 0 mg cholesterol, 18 gm carbohydrates, 3.6 gm fiber, 50 mg sodium, 10 mg magnesium

Ingredients:

Roasted Butternut Squash

  • 4 cups butternut squash, approximately 1 medium to large size squash peeled and cubed
  • 2 tablespoons olive oil, divided
  • 2 tablespoons honey
  • ½ teaspoon ground cinnamon

Roasted Brussels Sprouts

  • 3 cups Brussel sprouts, ends trimmed and sliced in half
  • 3 tablespoons olive oil, divided
  • ¼ teaspoon salt to taste

Remaining Ingredients

  • 2 cups pecan halves
  • 1/2 cup dried cranberries

Directions:

Roasted Butternut Squash
Preheat oven to 400⁰F. Line baking sheet with foil and lightly grease with 1 tablespoon of olive oil. In a mixing bowl combine cubed squash with 1 tablespoon of olive oil,2 tablespoons honey, and ½ teaspoon cinnamon. Toss well and place squash in a single layer on foil lined baking sheet. Roast for 20 – 25 minutes, turning once half-way through. Squash should be nice and soft when finished.

Roasted Brussels Sprouts
Preheat oven to 400⁰F. Line baking sheet with foil and lightly grease with 1 tablespoon of olive oil. In a mixing bowl combine halved Brussels sprouts, 2 tablespoons olive oil and ¼ tsp salt. Toss well and place Brussels sprouts cut side down on foil lined baking sheet.  Roast for 20 – 25 minutes, turning once with 5-10 minutes remaining. The cut sides should be partially charred but not blackened when finished.

Final Assembly
In a large mixing bowl combine roasted butternut squash, roasted Brussels sprouts, 2 cups of pecans and 1/2 cup dried cranberries. Mix well and enjoy! This dish is great paired with lean protein or eaten on its own.

Recipe Notes: Butternut squash and brussel sprouts can be roasted in the oven at the same time, on 2 separate baking sheets on the same rack. For additionally sweetness (if desired) you can add 1-2 more tbsp of honey to the full dish prior to serving. If you plan to make it in advance, wait to add the pecans and dried cranberries prior to serving. For reheating leftovers, use a shallow baking dish and bake in the oven for about 15 minutes at 350⁰F. This recipe can be stored within the refrigerator for about 3 days, covered. Additional or alternative ingredients to consider are cubed pumpkin or acorn squash, maple syrup, walnuts and pumpkin seeds. Recipe yields 8 servings at about 1 cup per serving.  Recipe originated from Julia's Album.

Nutrient analysis per serving (1 cup): 370 calories, 5 gm protein, 17 gm monounsaturated fat, 7 gm polyunsaturated fat, 0 mg cholesterol, 26 gm carbohydrates, 7 gm fiber, 85 mg sodium, 28 mg magnesium

Ingredients:

  • 1 cup of canned pumpkin puree, plain and unsweetened
  • ¾ cup acorn squash, peeled and cut into ½ inch chunks
  • ⅓ cup unsweetened applesauce
  • 2 large eggs
  • ½ cup chopped pecans
  • ¾  cup whole wheat flour
  • ½  cup honey
  • 1 ½ teaspoons cinnamon
  • ½ teaspoon ground nutmeg
  • ⅛  teaspoon ground cloves
  • ¼ teaspoon ground ginger
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ¼ teaspoon salt

Directions: Preheat oven to 350 degrees Fahrenheit and arrange the oven rack in the middle. Prepare muffin tin by lining it with liners. Whisky pumpkin puree, applesauce, eggs, honey, cinnamon, nutmeg, cloves, ginger, baking soda, baking powder and salt in a large bowl. Stir in flour, then fold in acorn squash and chopped pecans. Fill muffin cups about ¾ full, you may consider using 3 tbsp mixture or medium size cookie scoop. Prior to baking if you desire, top each muffin with a small amount of cinnamon (total of about ½ teaspoon for the entire batch). Recipe yields 12 muffins at 1 muffin per serving.

Recipe Notes: This recipe can be stored at room temperature within a sealed container. Muffins can also be cooled and frozen within a freezer safe bag or container for up to 2 months. Alternative ingredients to consider are pumpkin spice (in place of nutmeg, cloves, ginger and cinnamon), coconut or canola oil (in place of applesauce), sugar or sugar substitute (in place of honey), all-purpose white flour,  and/or almonds (in place of pecans). Additional ingredients to consider are dark chocolate chips or dried cranberries or raisins. Recipe yields 12 muffins at 1 muffin per serving. Recipe tailored from Cook For Your Life.

Nutrient analysis per serving (1 muffin): 130 calories, 3 gm protein, 4.5 gm fat, 2 gm monounsaturated fat, 1 gm polyunsaturated fat, 30 mg cholesterol, 22 gm carbohydrates, 2.4 gm fiber, 200 mg sodium, 21 mg magnesium

Ingredients:

  1. 4 skinless chicken breast or thighs (boneless)
  2. 8 cups low sodium vegetable stock
  3. 2 cloves of garlic minced
  4. 2 bay leaf
  5. 1 medium yellow onion, diced
  6. 4 sticks of celery, diced
  7. 3 medium carrots, diced
  8. 1 ½ cups red potatoes, diced 
  9. ½ small bunch fresh dill, feathered tops only
  10. Salt and pepper to taste

Directions: Place chicken into a 6-8-quart crockpot. Add vegetable stock, garlic, bay leaves, onion, celery, carrots and red potatoes. Cover set on low heat for 6-8 hours. Remove chicken and either shred or dice into small pieces, returning to the crockpot once finished. Add dill, as well as salt and pepper to taste and mix well. Allow dish to set on warm setting within the crockpot for at least 5-10 minutes and remove bay leaves prior to serving. This comfort dish will provide a flavorful smell while it cooks and keep you warm as we transition to the cooler fall season!  

Recipe Notes: This recipe can be stored within the refrigerator for about 3-5 days, covered. Additional or alternative ingredients to consider are mushrooms, red/orange bell peppers, purple onion, whole grain noodles or rice (in place of potatoes) and beans (in place of chicken). Recipe yields 8 servings at about 1 cup per serving. Recipe originated from Cook For Your Life.

Nutrient analysis per serving (1 cup): 142 calories, 17 gm protein, 2 gm fat, 0.6 gm monounsaturated fat, 0.5 gm polyunsaturated fat, 50 mg cholesterol, 15 gm carbohydrates, 1.8 gm fiber, 208 mg sodium, 37 mg magnesium

Ingredients:

  • 6 Carmen peppers, sliced into strips
  • 1 medium eggplant, diced into cubes
  • ½ clove garlic
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • ⅛  tsp crushed red pepper flakes (more pre preference)
  • Salt and pepper to taste

Directions: Set oven to high broil. Arrange prepared carmen peppers and eggplant on a foil lined baking sheet. Drizzle vegetables with olive oil. Roast for about 8-15 minutes until skin starts to blacken on peppers and eggplant is soft (eggplant may take a little longer). Once vegetables are roasted let them set for about 15-20 minutes. Place cooled vegetables along with garlic, balsamic vinegar, and crushed red pepper flakes into a food processor or blender. Puree until you have created a smooth paste. Add salt and pepper to taste. Enjoy with raw vegetables or whole wheat crackers. You could even consider using sauce as a spread for sandwiches or wraps!

Recipe Notes: Store leftovers within the refrigerator within a sealed container. Additional or alternative ingredients to consider are red or orange bell peppers. Recipe yields 8 servings at about 1/8 cup or 2 tbsp per serving. Recipe originated from Lady Moon Farms.

Nutrient analysis per serving (1/8 cup or 2 tbsp): 50 calories, 1.35 gm protein, 2 gm fat, 1.25 gm monounsaturated fat, 0.3 gm polyunsaturated fat, 0 mg cholesterol, 8 gm carbohydrates, 3.5 gm fiber, 24 mg sodium, 17 mg magnesium

Ingredients:

  • 3 cups of root vegetables- peeled and cut into ½ inch cubes (I used butternut squash and turnips)
  • 1 cup green bell pepper, about 1 medium to large pepper- sliced into small strips
  • 1 tablespoon olive oil
  • 1, 15 ounce can black beans low sodium, drained and rinsed
  • Juice of 1 lime
  • 8 corn tortillas, warmed
  • 2 teaspoons cumin
  • 1 teaspoon paprika
  • ½ teaspoon oregano
  • ¼ teaspoon each of - chili powder, garlic powder and onion powder
  • salt and pepper to taste

Directions: Preheat your oven to 400 degrees Fahrenheit and line a baking sheet with aluminum foil. Prepare vegetables (as noted within the ingredient list) and combine spices (cumin, paprika, oregano, chili powder, garlic powder and onion powder) in a small bowl. Toss together vegetables, olive oil and spice mix in a large bowl. Place seasoned vegetables on a lined baking sheet and roast for 30 minutes. Tossing vegetables at 15-minutes. Vegetables should be tender when finished. Squeeze juice of 1 lime of roasted vegetables, add salt/pepper to taste and combine with black beans before serving. Top with your favorite taco toppings - pictured above with diced tomatoes and cilantro.

Recipe Notes: Store leftovers within the refrigerator within a sealed container for about 3-5 days. Additional or alternative ingredients to consider are chicken, ground turkey, red/orange bell peppers, root vegetables such as sweet potatoes, carrots or parsnips, whole grain tortillas and any taco seasoning of your liking. Recipe yields 4 servings at 2 prepared tacos per serving. Recipe tailored from Last Ingredient.

Nutrient analysis per serving (2 prepared tacos): 329 calories, 13 gm protein, 5.8 gm fat, 3 gm monounsaturated fat, 1.7 gm polyunsaturated fat, 0 mg cholesterol, 50 gm carbohydrates, 17 gm fiber, 90 mg sodium, 119 mg magnesium

Ingredients:

  • 3 medium apples, skin left on and cut into ½ inch pieces
  • 3 medium pears, skin left on and cut into ½ inch pieces
  • ½ cup water
  • Juice from 1 lemon
  • 1 teaspoon ground cinnamon

Directions: Prepare apples and pears as identified within the ingredient list. Place apples, pears, water, lemon juice and ground cinnamon in a crock-pot and cook on high for 4 hours. Stirring once halfway through. Sauce will be chunky once finished, if you prefer a smoother texture place finished sauce in a blender or food process and blend until desired texture. This recipe can be enjoyed hot or chilled and will fill your home with an aroma of fall while cooking!

Recipe Notes: Store leftovers within the refrigerator within a sealed container for about 3-5 days. Additional or alternative ingredients to consider are nutmeg, ginger, peaches, cranberries and blueberries. The skins of the fruit will not cook all the way down, so you may consider peeling your fruit prior to making this recipe. However, if you don’t mind the texture enjoy the skins left on. Recipe yields 6 servings at ½ cup per serving. Recipe originated from The Mediterranean Movement.  

Nutrient analysis per serving (1/2 cup): 101 calories, 0.6 gm protein, 0.3 gm fat, 0.08 gm monounsaturated fat, 0.13 gm polyunsaturated fat, 0 mg cholesterol, 25 gm carbohydrates, 5 gm fiber, 2 mg sodium, 11.5 mg magnesium

Related news

View all news

Diet and Nutrition

Diet and nutrition: chocolate

Aug 24, 2020

If you’re a chocolate lover, stay tuned! Chocolate is a huge hit when it comes to meeting your sweet tooth needs. An ingredient in chocolate, cocoa, has been shown in research to have cancer-fighting effects. Cocoa has antioxidants called flavanols t...

Diet and Nutrition

Diet and nutrition: more herbs, less salt

Aug 10, 2020

You might notice some swelling in your hands, feet, legs or belly region after a salty meal or snack. High amounts of salt can also spike your blood pressure and damage your heart, kidneys or liver. Therefore, it is important to monitor your sodium i...