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  • Description: Ingredients:
    2 cans lite tuna packed in water

    1/2 cup artichoke hearts packed in water, chopped

    1/4 cup pitted Kalamata olives, chopped

    1/4 cup roasted red peppers packed in water, chopped

    1/4 cup garbanzo beans

    1/4 cup fresh parsley, chopped

    2 tablespoons basil leaves, sliced (or chiffonade)

    1 tablespoon extra virgin olive oil

    1 tablespoon lemon juice

    1/4 teaspoon black pepper, freshly ground
    Directions:
    Drain the tuna.

    Mix all ingredients together in a large bowl and serve.
    Yield:
    15 min | 4 servings
    Nutrition Tip
    Based on the foods found in the Mediterranean region of the world, the Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, and olive oil. It also emphasizes lean sources of protein, like fish and poultry, instead of red meat, which tends to be high in saturated fat. To get more olive oil in your diet, try using it to sauté vegetables or as part ...
  • Description: Ingredients:
    3-4 ripe tomatoes

    1-2 cucumbers

    1/2 of a red onion

    1/4 pound fresh mozzarella

    1/8 cup of basil, sliced

    2 tablespoons extra virgin olive oil

    3 tablespoons balsamic vinegar
    Directions:
    Cut the vegetables and cheese into bite size pieces. Pile the basil leaves on top of each other and roll into a tube (for easy slicing).

    Add the chopped basil into the bowl and pour the oil and vinegar over all ingredients, adding a pinch of salt and pepper. Allow time for the veggies to marinate in the dressing. Serve cold.
    Yield:
    6 servings
    Nutrition Tip
    Tomatoes' red hue comes from a phytonutrient called lycopene. Lycopene, acts as a powerful antioxidant, and has displayed anti-cancer potential in a variety of studies. In the lab, tomato components have stopped the proliferation or growth of several cancer cell types including prostate, breast, lung, and endometrial. Epidemiological studies have shown...
  • Description: Ingredients:
    2 cups butternut squash, cubed

    1/2 cup diced onion

    3/4 teaspoon salt (divided)

    12 large eggs

    1 cup liquid egg whites

    3/4 cup plain nonfat Greek yogurt

    2 tablespoons fresh sage, chopped

    1 teaspoon black pepper

    3.5 ounces fontina cheese, shredded
    Salad:
    2 tablespoons olive oil

    1/4 cup apple cider vinegar

    1 and 1/2 tablespoons lemon juice

    12-ounces baby arugula

    12-ounces mesclun green

    6 tablespoons unsalted roasted pumpkin seeds

    3 pears, cored and sliced
    Directions:
    Preheat oven to 400 F.

    Toss the butternut squash and onion with olive oil and 1/4 teaspoon salt on a sheet tray, and roast for 15-20 minutes.

    While they cook, whisk together the eggs, egg whites, Greek yogurt, sage, and black pepper until completely combined.

    Turn oven down to 325 F.

    Place vegetables and egg mixture in greased muffin tins, top with cheese, and ...
  • Description: Ingredients:
    2 cups whole wheat flour

    1/4 cup quinoa, cooked

    2 scoops vanilla protein powder

    2 cups 1% milk

    2 whole eggs

    3/4 teaspoon salt

    1 teaspoon allspice, ground

    1/2 teaspoon nutmeg, ground

    1 teaspoon cinnamon, ground

    1 teaspoon ginger, ground

    1/8 teaspoon cloves, ground

    8 tablespoons almonds, chopped

    8 tablespoons walnuts, chopped

    1 cup blueberries

    2 tablespoons maple syrup
    Directions:
    Mix the dry ingredients in a bowl including the protein powder.

    Whisk together the milk and egg yolks in a bowl. Add the spices to the milk mixture and add it to the dry ingredients.

    Whisk the egg whites in a separate bowl until they are stiff and peak. Fold egg whites into the mixture.

    Ladle pancake batter onto greased skillet and cook on each side, approximately 2-3 minutes.

    Chop the nuts and add them to a bowl with the washed berries and syrup.

    To...
  • Description: Ingredients:
    1 cup whole-wheat flour

    1 1/2 teaspoons baking powder

    1 tablespoon cinnamon

    1/2 teaspoon nutmeg

    2 eggs, beaten

    2 tablespoons brown sugar

    1/2 cup pumpkin purée

    1/4 cup finely diced pears

    1 teaspoon oil (i.e. canola, coconut)
    Directions:
    Mix together flour, baking powder, cinnamon, and nutmeg.

    Beat together eggs and sugar.

    Add in the flour mixture.

    Fold in the pumpkin and pear.

    Pour batter into a hot waffle iron coated with oil and cook until waffles are crisp and browned.

    If desired, top waffles with slices of leftover pear and chopped walnuts.
    Yield:
    3 servings
    Nutrition Tip
    Many of the nutrients found in whole grains have cancer preventive properties. Diets high in whole grains may decrease cancer risk in general, specifically colon cancer.

    An analysis of 40 studies on whole grains and cancer risk found that people who ate more whole gr...
  • Description: Ingredients:
    7 whole eggs

    2 cups chopped spinach

    1 large russet potato, peeled and sliced

    1 cup chopped red bell pepper

    1 cup sliced white onion

    2 teaspoons dried rosemary

    2 teaspoons minced garlic

    4 ounces reduced fat feta, crumbled

    1/2 teaspoon black pepper

    1 tablespoon olive oil, divided
    Directions:
    Sauté potato, onion, bell pepper, and rosemary over medium heat for 10 minutes with less than 1/2 tablespoon oil.

    Stir in spinach and garlic for 1 minute. Remove from heat.

    Beat eggs in large bowl. Add vegetables, black pepper, and feta cheese.

    Preheat broiler.

    Place cleaned 10” skillet on burner over medium heat. Coat skillet with remaining oil, pour in egg mixture, and cook for 4 minutes.

    Move skillet to broiler and broil for 3 minutes.

    Slide frittata onto plate and cut into 6 wedges.
    Yield:
    6 servings
    Nutrition Tip
    One of the vegetables we us...
  • Description: Ingredients:
    1 can (15 ounces) chickpeas (garbanzo beans), rinsed

    1/2 cup celery, chopped

    1/2 cup red bell pepper, chopped

    1/4 cup carrots, chopped

    2 teaspoons garlic, minced

    2 teaspoons fresh dill, minced

    2 teaspoons lemon juice

    2 tablespoons vegan mayonnaise or avocado

    1 1/2 teaspoons yellow mustard

    1 teaspoon nutritional yeast or cashews, chopped

    2 teaspoons chili pepper flakes

    2 teaspoons Mrs. Dash or salt

    Ground black pepper, to taste

    To serve:

    1 cup carrot, slices

    1 cup cucumber, slices
    Directions:
    Pulse drained chickpeas in a food processor.

    In a large bowl combine mashed chickpeas with remaining ingredients, mix, and serve with carrot and cucumber slices.
    Preparation Time | Yield:
    15 min | 6 servings
    Nutrition Tip
    Looking for a way to add more colors in your diet? Try pumping up the vegetables in your favorite dishes. Adding...
  • Description: Ingredients: Millet
    1 cup dry millet

    3/4 teaspoon salt

    1 tablespoon extra-virgin olive oil
    Vinaigrette
    3 tablespoons seasoned rice vinegar

    3 tablespoons drained juice of mandarin oranges

    1/2 cup extra-virgin olive oil

    1 teaspoon honey

    1/2 teaspoon ground pepper
    Salad
    1 cup thawed shelled edamame

    3/4 cup diced red onion

    1/2 cup diced red pepper

    1/2 cup snow peas, cut on the bias, strings removed

    1/4 cup chopped fresh mint

    3/4 cup diced avocado (about 1 medium-sized avocado)

    2 tablespoons lime juice

    1 cup mandarin orange segments, packed in 100% fruit juice, drained

    1/2 cup shredded kale
    Directions:
    Millet: Bring 2 cups water and 3/4 teaspoon salt to a boil in a medium pot. Rinse 1 cup millet in a fine mesh sieve until water runs clear; drain. Add millet to pot and return to a boil. Cover and reduce heat to medium-low, and simmer until all water is ab...
  • Description: Ingredients:
    8 cups mesclun salad greens

    1 cup diced butternut squash

    2 ounces goat cheese

    1/4 cup golden raisins

    1 cup black beans (canned, rinse before adding)

    1 cup chickpeas (canned, rinse before adding)

    1/4 cup shelled pumpkin seeds

    1/4 cup red onion, sliced

    1/4 cup apple cider vinegar

    1/2 teaspoon salt

    1/3 cup olive oil

    1/4 teaspoon black pepper (freshly cracked)

    1 tablespoon Dijon mustard
    Directions:
    Preheat oven to 375 degrees.

    Dice butternut squash and lightly coat in 1 tablespoons olive oil and 1/4 teaspoon salt.

    Roast on a sheet pan until tender, about 15-20 minutes.

    In a small bowl, whisk together the apple cider vinegar, olive oil, Dijon mustard, salt, and pepper; set aside.

    Remove squash from oven and let it cool.

    Place 2 cups of mesclun lettuce in a large bowl to mix. Add the 1/4 cup butternut squash, 1/4 cup black beans, 1/4 cup chickp...
  • Description: Ingredients:
    6 fresh artichokes

    2 lemons halved, plus 1/3 cup freshly-squeezed lemon juice

    3 tablespoons freshly chopped flat leaf parsley

    1 teaspoon minced garlic

    1/4 teaspoon salt

    1/4 teaspoon ground black pepper

    1/3 cup extra-virgin olive oil
    Directions:
    Bring a large pot of water to a boil. Pre-heat the oven to 425 F.

    Trim the stems from each artichoke to 1-inch long, then bend back and snap off dark outer leaves. Cut top inch of artichokes with a serrated knife. Using a vegetable peeler, peel the dark green areas from stem and base of artichoke.

    Quarter each artichoke. Using a small, sharp knife, cut out the choke and remove the purple, prickly tipped leaves from the center of each wedge.

    Place finished artichokes in a large bowl of cold water and squeeze 2 lemons into the water and stir. Continue with remaining artichokes.

    Once finished, drain the artichokes and place into boiling water and ...
  • Description: Ingredients:
    1 tablespoon olive oil

    1 yellow onion, chopped

    2 garlic cloves, minced

    2 tablespoon whole wheat flour

    1 and 1/2 tablespoon chili powder

    1 15-ounce can diced tomatoes, unsalted

    1 6-ounce can tomato paste, unsalted

    1 15-ounce can black beans, low sodium

    1 15-ounce can kidney beans, low sodium

    1 15-ounce can chickpeas, low sodium

    1 cup frozen corn

    1 cup frozen broccoli

    2 cups vegetable broth, low sodium

    1 and 1/2 cup whole wheat pasta

    1 cup low-fat cheddar cheese

    8 tablespoons cilantro, fresh or dried
    Directions:
    Sauté onions and garlic with olive oil in large pot over medium heat until onions are soft and transparent.

    Add flour and chili powder and coat the pan.

    Drain and rinse all 3 beans. Add beans, diced tomatoes and their juices, tomato paste, corn, broccoli, and broth to pot. Stir to combine.

    Add the dry pasta and cover over med...
  • Description: Ingredients:
    3 1/2 pounds butternut squash, peeled and cut into 1-inch chunks

    2 ounces orange juice

    1 ounces water

    2 ounces honey

    dash of allspice powder
    Directions:
    Bake squash in a 300 F oven for 30 minutes or until just slightly tender.

    In a bowl, mix the orange juice, water, honey, and allspice and whisk together.

    Brush the orange juice mixture over the squash, and continue baking for another 15 minutes.
    Yield:
    12 servings (1/2 cup)
    Nutrition Tip
    With their rich, orange flesh, winter squashes contain more carotenoids (a type of phytonutrient) and more vitamins and minerals than summer squashes.

    Just one half cup serving of winter squash is a good source of vitamin A, vitamin C, folate, manganese, potassium and fiber. Winter squashes contain beta-carotene, a type of carotenoid that may be helpful in the prevention of some types of cancers.