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  • Description: Ingredients:
    Dipping Sauce:

    6-ounce plain unsweetened soy yogurt

    1 tablespoon extra-virgin olive oil

    3 tablespoons lime juice

    1/2 tablespoon chopped fresh mint

    1/2 tablespoon garlic powder

    1/4 teaspoon salt

    1/4 teaspoon ground pepper

    Salad:

    1/3 cup lime juice

    1 tablespoon apple cider vinegar

    1/3 cup extra-virgin olive oil

    2 tablespoons minced shallot

    1 teaspoon ground cumin

    1/4 teaspoon salt

    1/4 teaspoon ground pepper

    3 cups low-sodium canned black beans, rinsed and drained

    3 cups cooked and cooled red quinoa

    2 cups shredded kale

    1/4 red jalapeño, finely diced

    1/4 cup chopped fresh mint

    1 cup diced peaches (about 1 and 1/2 medium-sized peaches) + 1 cup sliced peaches (about 1 and 1/2 medium-sized peaches)

    1 (5-ounce) head radicchio, separated into leaves
    Directions:
    Dipping Sauce: Combine yogurt, extra-virgin o...
  • Description: Ingredients:
    6 ounces nonfat plain Greek yogurt

    2 tablespoons unsweetened cocoa

    agave to taste
    Directions:
    Stir all ingredients in a small bowl until smooth.

    Optional: Place mixture in freezer for 30-45 minutes if you desire a frozen yogurt consistency.
    Yield:
    1 serving
    Nutrition Tip
    Besides being delicious, dark chocolate can also be healthy for you. It is a great source of flavonols, a type of antioxidant, that are helpful for overall health.

    With high concentrations of catechins and procyanidins, cocoa and chocolate products may have beneficial health effects against oxidative stress and chronic inflammation, both of which are common in cancer cases. This recipe is great for its delicious cacao and low added sugar.
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  • Description: Ingredients:
    15 ounces chickpeas (1 can)

    1/2 cup natural peanut butter

    1/3 cup light brown sugar

    1 tablespoon water

    2 teaspoons vanilla extract

    1/2 teaspoon baking powder

    1/2 teaspoon baking soda

    1/4 teaspoon salt

    2 tablespoons mini white chocolate chips

    1/4 cup macadamia nuts, chopped
    Directions:
    Preheat oven to 350 F and spray an 8-inch x 8-inch pan with cooking spray or line with parchment.

    Rinse chickpeas with water and drain.

    Combine chickpeas, natural peanut butter, brown sugar, 1 tablespoon water, vanilla extract, baking powder, baking soda, and salt. Mix using a hand blender or food processor.

    After combining well, mix in chocolate chips and macadamia nuts by hand.

    Place mixture in prepared pan and bake in preheated oven for 20-25 minutes, or until set.
    Yield:
    12 servings
    Nutrition Tip
    Want to enjoy your sweet treats while getting in extra fiber and p...
  • Description: Ingredients:
    4 boneless skinless chicken breast halves (about 1 to 1 1/4 pounds total), cut into 1-inch cubes

    1 red bell pepper, seeded and cut into 2 inch squares

    1 red onion, cut into 2 inch squares

    1 zucchini, cut into 1/2 inch slices

    1 yellow squash, cut into 1/2 inch slices

    1/2 cup baby mushrooms, sliced in half

    1/4 cup olive oil

    1/4 cup lemon juice

    1 tablespoon Dijon mustard

    1/4 teaspoon pepper

    1/4 teaspoon salt

    2 cloves garlic, minced

    1 tablespoon fresh thyme, chopped (1 teaspoon dried)

    1 tablespoon fresh rosemary, chopped (1 teaspoon dried)

    1 tablespoon fresh oregano, chopped (1 teaspoon dried)

    12 metal skewers or wooden skewers soaked in water
    Directions:
    In a small bowl, whisk together olive oil, lemon, Dijon mustard, salt, pepper, minced garlic, thyme, rosemary, and oregano. Reserve about one third of the marinade to brush onto the kabobs while cooking.<...

  • Tofu Stir-Fry

    1 Apr, 2026
    Description: Ingredients:
    3 ounces firm tofu cubed

    1 cup broccoli

    1/2 cup onion

    1/2 cup yellow pepper

    1/2 cup carrots

    1 1/2 tablespoon olive oil

    1/3 cup cooked brown rice
    Directions:
    In a sauté pan, heat 3/4 tablespoon olive oil.

    Add tofu. Heat until thoroughly cooked.

    Remove tofu from the pan and set aside.

    Add remaining oil to pan.

    Add vegetables. Cook for 2 minutes.

    Re-add the tofu to pan and heat for a remaining 2 minutes, or until all ingredients are at desired cooked appearance (longer cooking time will result in softer vegetables).

    Serve stir-fry with cooked brown rice.
    Yield:
    1 serving
    Nutrition Tip
    Tofu is made from soybeans and makes a great substitute for meat. Some tofu is fortified with calcium and vitamin D, important for bone health. Firm tofu is often best for stir-fry dishes while silken or soft tofu can be a healthy protein boost for smoothies.
  • Description: Ingredients:
    1 6-ounce center cut salmon fillet, skinned

    2 orange slices

    2 lemon slices

    2 lime slices

    2 springs of fresh dill

    1 tablespoon olive oil

    pinch of salt

    pinch of pepper

    parchment paper
    Directions:
    Preheat oven to 350 degrees.

    Lay out a piece of parchment paper on a baking sheet.

    Lay a slice of orange, lemon and lime in a line on the parchment and place a piece of salmon on top. Sprinkle with salt and pepper. Drizzle olive oil on top.

    Cover salmon with another orange, lemon and lime slice. Toss a fresh dill sprig on top.

    Fold ends of parchment paper over fish and wrap like a package.

    Bake 15-20 minutes (~10 minutes on each side).
    Yield:
    1 serving
    Nutrition Tip
    Incorporating salmon into your diet can have many health benefits. Salmon contains a large amount of omega-3 fatty acids, which are an essential, "healthy fat," with anti-inflammation and immun...
  • Description: Ingredients:
    4 tart green apples, cored and diced

    1/4 cup roasted slivered almonds

    1/2 cup dried cranberries

    1/2 teaspoon curry powder

    1/8 teaspoon chili powder

    8 ounces non-fat plain Greek yogurt
    Directions:
    In a medium bowl, stir together the apples, almonds, cranberries, yogurt, and spices until evenly coated.
    Yield:
    4 servings (1 cup each)
    Nutrition Tip
    Remember the old saying "An apple a day keeps the doctor away?" Well, apples are a good source of soluble and insoluble fiber as well as a wide variety of antioxidants and phytonutrients like phenolics and flavonoids. Research shows that these nutrients found in apples act together to provide strong protection against different types of cancer. In the Nurses' Health Study of more than 77,000 women, daily apple consumption was linked to a 37 percent lower risk of lung cancer after controlling for risk factors such as smoking.
  • Description: Ingredients:
    1 (13.5 ounce) can chickpeas, canned, drained, rinsed

    4 tablespoons creamy peanut butter

    4 and 1/2 teaspoons maple syrup

    1 teaspoon vanilla extract

    1/2 teaspoon ground cinnamon

    1/4 teaspoon sea salt

    1 ounce (30 g) 120 stevia chocolate baking chips

    1 graham cracker, honey, chopped

    1 ounce peanuts, chopped
    Directions:
    Using a food processor, add all ingredients (except chocolate chips), process until smooth like regular cookie dough.

    Transfer mixture to a bowl and stir in chocolate chips.

    Rough chop peanuts and graham crackers.

    Roll the dough into tablespoon-size balls and roll in graham cracker and peanuts. Store in an air-tight container in the fridge or freezer.
    Yield:
    14 energy bites
    Nutrition Tip
    Peanuts originated in South America, but today peanut butter is an all-American staple. Despite its name, peanuts are not actually nuts. They grow in pods undergro...
  • Description: Ingredients:
    4 tablespoons olive oil

    black pepper to taste

    2 pounds sweet potatoes, scrubbed, left unpeeled, cut into 1/8-inch thick slices
    Directions:
    In a small bowl, whisk together the olive oil and pepper to taste.

    Arrange the sweet potato slices, not touching, in rows on parchment paper in a sheet pan and brush with the olive oil mixture.

    Roast the slices in 450 F oven for 18-22 minutes (turning them once with a spatula), or until they are golden and crisp.

    Transfer the slices to a plate and serve warm.
    Yield:
    8 servings (3/4 cup)
    Nutrition Tip
    Sweet potatoes are a great source of vitamin A, vitamin C, vitamin B6, fiber, manganese, potassium and several antioxidants.

    The bright orange pigment in sweet potatoes comes from carotenoids, a group of antioxidants including beta-carotene, alpha-carotene, lutein and zeaxanthin.
  • Description: Ingredients:
    1/2 cup oats

    1/2 cup skim milk (or unsweetened almond milk)

    1 tablespoon unsweetened shredded coconut

    1 tablespoon chia seeds

    1 tablespoon honey

    1/2 cup mango, diced
    Directions:
    Combine oats, milk, coconut, chia seeds and mango. Cover and refrigerate overnight.

    Before serving, stir in honey and add more milk if needed.
    Yield:
    1 serving
    Nutrition Tip
    Chia seeds have a mild flavor so they can be incorporated easily into most dishes.

    Chia is rich in omega-3 fatty acids, fiber and manganese. When soaked in water, they form a gel and because they are rich in antioxidants, they can be stored dry for long periods of time without becoming rancid. Unlike flax seeds, they do not need to be ground up to be efficiently absorbed.

    Chia seeds provide a range of vitamins and minerals in each tablespoon: about 22% daily fiber, 6% daily iron, and 150% daily omega-3.
  • Description: Ingredients:
    2 teaspoons olive oil

    1/2 small red onion, diced (1 cup)

    1 red bell pepper, seeded and diced

    1 cup low-sodium canned black beans, drained and rinsed

    freshly ground black pepper to taste

    4 eggs and 4 egg whites

    1/3 cup (about 1 and 1/2 ounces) shredded pepper jack cheese

    1/4 cup salsa

    1 large tomato (4 ounces), seeded and diced

    1/2 small avocado (2 ounces), cubed
    Directions:
    Heat olive oil in a large nonstick frying pan over a medium-high heat.

    Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and cook until warmed through, another 2 minutes.

    Season at the same time and whisk together the eggs and egg whites then stir in the cheese. Then add them to the black bean mixture over low heat until cooked through, about 3 minutes.

    Slide the omelet on a serving plate; put salsa, some diced tomato, and cubed avoc...
  • Description: Ingredients:
    2 cups dried navy beans, sorted and rinsed

    8 cups water

    16 - 32 ounces chicken or vegetable broth

    2 tablespoons fresh cilantro or parsley, chopped

    2 teaspoons ground cumin

    1 1/2 teaspoon dried basil leaves

    1/4 teaspoon ground cloves

    1/8 teaspoon ground red cayenne pepper

    1 medium onion, chopped

    4 cloves garlic, finely chopped

    2 4-ounce cans chopped green chilies (do not drain)

    4 cups water

    1 pound turkey breast tenderloins cut into 1/2-inch pieces

    1/2 cup shredded mozzarella or cheddar cheese
    Directions:
    Place beans and water in a 4-quart Dutch oven. Soak at least 8 hours but no longer than 10 hours; drain.

    Stir in remaining ingredients except turkey and cheese. Heat to boiling; reduce heat. Cover and simmer about 1 hour or until beans are tender.

    Stir in turkey. Simmer uncovered about 15 minutes or until turkey is no longer pink in the center.

    ...