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Skillet Sweet Potato Hash with Kale

  • 2 Tbsp olive oil
  • 2 sweet potatoes, peeled and cubed
  • 1 onion, diced
  • 4 cups kale, chopped
  • 4 eggs
  • 1 tsp garlic, minced
  • 1/2 tsp paprika
  • 1/2 tsp cumin
  • 1/4 tsp red pepper flakes
  • salt and pepper

1. Heat the olive oil over medium-high heat. Add the garlic and onion and cook for about 1–2 minutes.

2. Add the sweet potatoes and spices. Cook for about 10-12 minutes, stirring often. 

3. Cover the skillet and cook for an additional 5 minutes, until the sweet potatoes are tender and easily pierced with a fork. 

4. Add the kale and cook until wilted, about 1 minute.

5. Lower the temperature to medium-low heat. Create four wells in the hash, then crack an egg into each well. Cook until egg whites are set and yolks are slightly runny, about 5–7 minutes. 

per serving

Calories: 256; total fat: 12.2g; saturated fat: 2.6g; cholesterol: 185mg; sodium: 392mg; total carbohydrate: 29g; dietary fiber: 4.2g; total sugars: 1.9g; protein: 9.7g; vitamin D: 17mcg; calcium: 136mg; iron: 3mg; potassium: 906mg 

Ginger Hibiscus Spritzer

This floral drink is made with hibiscus tea, ginger syrup, lemon juice, and sparkling water. It has a vibrant red color and a spicy and tart flavor. Hibiscus can help reduce inflammation, and ginger can help boost immunity. Serves 8.

  • 1 two-inch piece ginger, sliced
  • 6 tbsp. dried hibiscus
  • 3 tbsp. agave syrup
  • Club soda

In a saucepan, bring ginger, hibiscus, agave syrup, and 1 cup water to a boil. Reduce heat and simmer 5 minutes. Remove from heat and let stand 10 minutes, then strain into a pitcher. Stir in 2 cups cold water. For each serving, pour ¼ cup syrup into an ice-filled glass and top with club soda.  

Cherry Crush Fizz

This fizzy drink is made with cherry juice, lime juice, orange juice, and club soda. It has a tropical and fruity taste and a lot of antioxidants and electrolytes. You can garnish it with fresh cherries and mint leaves. Serves 1.

  • ½ cup tart cherry juice
  • 1 Tbsp simple syrup
  • ½ cup club soda
  • 1 tsp lime juice
  • 1 Tbsp orange juice
  • Fresh cherries and mint leaves (optional)

Place all ingredients except for club soda in a cocktail shaker and shake for 30 seconds. Strain into a cocktail glass filled with ice and top with club soda. Garnish with fresh cherries and mint leaves, if desired.

Guava Margarita 

This refreshing mocktail is made with shredded coconut, fresh guava, lime juice, agave nectar, and sparkling water. It has a sweet and tangy flavor and a beautiful pink color. You can garnish it with lime wedges and salt on the rim of the glass. Serves 2

  • 2 tbsp shredded coconut
  • 6 oz guava nectar
  • 3 oz coconut water
  • 1 oz lemon juice, freshly squeezed
  • 6 oz club soda

Directions

Place all ingredients except for club soda in a cocktail shaker and shake for 30 seconds. Strain into two cocktail glasses filled with ice and top with club soda. Garnish with sliced lime if desired.

Cherry Walnut Overnight Oats

Serves 1

  • 1/2 cup old fashioned oats
  • 1/2 cup unsweetened almond milk
  • 1 Tbsp dried cherries, chopped
  • 1 Tbsp walnuts, chopped
  • 1 Tbsp honey
  1. Toast the walnuts in a pan over medium heat for 5 minutes, stirring frequently. Let cool.
  2. Combine all ingredients into a bowl and refrigerate for at least 8 hours.  

Notes: Almond milk can be substituted for any milk of your choice. 

Calories: 305; total fat: 7.2g; saturated fat: 0.5g; cholesterol: 0mg; sodium: 77mg; total carbohydrate: 56.1g; dietary fiber: 4.1g; total sugars: 36.5g; protein: 5.1g; calcium: 17mg; iron: 2mg; potassium: 154mg

Baked Kale Chips 

Serves 6

Kale chips make a great alternative to traditional potato chips, and they’re ready to eat in just 20 minutes. 

Ingredients

  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon flaked sea salt

Directions

  1. Preheat an oven to 300 degrees F. Line a rimmed baking sheet with parchment paper.
  2. With a knife or kitchen shears, carefully remove kale leaves from the thick stems and tear leaves into bite size pieces.
  3. Wash and thoroughly dry kale.
  4. Drizzle kale leaves with olive oil and toss to combine. Spread out in an even layer on the baking sheet without overlapping the leaves, and sprinkle with salt.
  5. Bake until the edges start to brown but are not burnt, 20 to 30 minutes.

(per serving) Calories: 58; Saturated Fat: 0g; Sodium: 185mg; Total Carbohydrate 8g; Dietary Fiber: 2g; Protein: 3g; Vitamin C: 90mg ; Calcium: 104mg; Iron: 1mg; Potassium: 337mg

Grilled Salmon with Blueberry Sauce

Serves 4

  • 4 skinless salmon filets
  • 1 ½ cups blueberries, fresh or frozen
  • ½ yellow onion, chopped
  • 1 cloves of garlic, minced
  • 1 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 2 tbsp lemon juice
  • ½ tsp lemon zest
  • 1 tbsp packed light brown sugar
  • ½ tbsp fresh basil, chopped
  • ½ tsp salt
  • ¼ tsp pepper
  1. Cook onion and garlic in a medium saucepan over medium-high heat, until softened, 3–4 minutes. Add blueberries (thawed, if frozen), balsamic vinegar, lemon juice, lemon zest, and brown sugar.
  2. Bring the ingredients to a boil, then reduce heat. Let simmer for 15 minutes.
  3. Meanwhile, pat the salmon dry. Drizzle with olive oil. Season with basil, salt, and pepper.
  4. Preheat grill to medium-high heat. Grill salmon for 4 to 6 minutes on each side.
  5. Drizzle blueberry sauce on top of salmon and serve.

Tip: Can’t grill outside? Use a stove-top grill pan or bake salmon in the oven at 450 degrees for 10 to 12 minutes.  

per serving

Calories: 238; total fat: 15.8g; saturated fat: 3.1g; cholesterol: 65mg; sodium: 360mg; total carbohydrate: 12.5g; dietary fiber: 1.9g; total sugars: 8.4g; protein: 22.9g; calcium: 37mg; iron: 2mg

Mushroom Quinoa Burger with Special Sauce

Serves 4

  • 1 large portobello mushroom, gills removed, roughly chopped
  • 1 cup canned black beans, rinsed
  • 2 tbsp almond butter
  • 3 tbsp mayonnaise or plant-based alternative, divided into 1 tbsp and 2 tbsp
  • 1 tsp ground pepper
  • ¾ tsp garlic powder, divided
  • ½ tsp salt
  • ½ cup cooked quinoa
  • ¼ cup rolled oats
  • 1 tbsp ketchup
  • 1 tsp Dijon mustard
  • 1 tbsp olive oil
  • 4 whole-wheat hamburger buns

1. Place chopped mushroom, black beans, almond butter, 1 tablespoon mayonnaise, pepper, 1/2 teaspoon garlic powder, and salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. Transfer to a bowl and add quinoa and oats; stir well to combine. Refrigerate for 1 hour.

2. While mushroom mixture chills, whisk ketchup, mustard, and the remaining 2 tbsp mayonnaise and 1/4 teaspoon garlic powder in a small bowl until smooth. Set aside.

3. Shape the chilled mushroom mixture into four patties.

4. Heat oil in a large grill pan or nonstick skillet over medium-high heat. Add the patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

5. Serve the burgers on buns with the special sauce and add your favorite toppings, such as lettuce, spinach, pickles, tomatoes, jalapeños, and/or red or sweet onions.

(per sandwich)

Calories: 494; Total Fat: 15.8g; Saturated Fat: 2.1g; Cholesterol: 3mg; Sodium: 559mg; Total Carbohydrate: 72.6g; Dietary Fiber: 13.3g; Total Sugars: 6.6g; Protein: 19.8g; Calcium: 121mg; Iron: 6mg; Potassium: 1117mg

Carrot Ginger Soup with Raisin Relish

Serves 2

Raisin Relish

  • 3/4 cup raisins
  • 1 tbsp minced fresh ginger
  • 1 1/2 tsp honey
  • 1/4 tsp mustard seeds
  • 1/4 tsp ground cinnamon
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt
  • 1/4 cup vinegar (preferably apple cider vinegar)

Carrot Ginger Soup

  • 3 cups carrot juice
  • 1/2 cup orange juice
  • 1 avocado, peeled and deseeded
  • 1/4 cup lemon juice
  • 1 tbsp honey
  • 1 tbsp minced fresh ginger
  • 1/8 tsp ground nutmeg
  • Salt to taste

Raisin Relish

1. Rinse raisins with fresh water.

2. Place all relish ingredients in a food processor or blender and pulse until just well combined. Store in the refrigerator. 

 

Carrot Ginger Soup

1. Place all soup ingredients except salt in a blender and blend on the highest setting until completely smooth. Season with salt to taste after blended.

2. Serve at room temperature straight from the blender OR heat gently over medium heat and serve warm.

3. Pour soup into large soup bowls and top with a few spoonfuls raisin relish. Best if consumed within 24 hours.

(per serving [~2 cups])

Calories: 423; Total Fat: 20.6g; Saturated Fat: 4.6g ; Cholesterol: 0mg; Sodium: 713mg; Total Carbohydrate: 59.6g; Dietary Fiber: 12.7g; Total Sugars: 34.2g; Protein: 5.2g; Calcium: 93mg; Iron: 3mg; Potassium: 1,422mg

Peanut Butter—Fruit—Oat Energy Squares

Servings: 16 

  • 1 cup creamy peanut butter
  • ½ cup maple syrup
  • 2 cups rolled oats, toasted
  • ½ cup of your favorite dried fruit
  • ½ cup chopped pistachios or your favorite nut
  • ½ teaspoon salt
  1. Line an 8-inch-square baking pan with parchment paper, leaving extra hanging over two sides. Lightly coat the parchment with cooking spray.
  2. Mix peanut butter and maple syrup in a large bowl. Stir in oats, dried fruit, nuts, and salt. Spread the mixture firmly and evenly into the prepared pan. Refrigerate until cold, about 1 hour. Cut into 16 squares.
  3. Store in an airtight container at room temperature for up to 3 days or refrigerate for up to 1 week.

per square

Calories: 206; Total Carbohydrate: 22g; Dietary Fiber: 3g; Total Sugars: 11g; Protein: 6g; Total Fat: 11g; Saturated Fat; 2g; Vitamin A: 17IU; Vitamin C: 1mg; Folate: 7mcg; Sodium: 127mg; Calcium: 20mg; Iron: 1mg; Magnesium: 17mg; Potassium: 108mg

DIY Nut Butter

Makes approximately 11/2 cups of nut butter

  • 3 cups of your favorite nuts, raw
  • Optional add-ins
    – salt (~1/2 tsp per 3 cups nuts)
    – flax, chia, and/or hemp seeds
    – chocolate
    – vanilla extract (to taste)

1. Preheat oven to 350 degrees F.

2. Spread raw nuts out on a baking sheet and roast them in the oven for until golden brown (about 8–12 mins). For nuts with skins, remove skins after roasting.

3. Add roasted nuts to a food processor or blender and blend until very smooth and creamy.

4. Once creamy, add in any optional ingredients.

5. Place nut butter in a clean glass jar with lid and store in the refrigerator for up to 3 weeks. 

 (per tablespoon, no salt added)

Calories: 104; Carbohydrates: 3.8g; Protein: 3.8g; Fat: 9g; Saturated Fat: 0.7g; Trans Fat: 0g; Cholesterol: 0mg; Fiber: 2.2g; Sugar: 0.8g

Vegetable soup with kidney beans

Serves 4 (2-cup servings)

Ingredients

  • 1 tbs olive oil
  • 1 yellow onion, chopped
  • 1 garlic clove, minced
  • 2 carrots, chopped
  • 2 tsp sodium-free chili powder
  • 1 tsp ground cumin
  • 4 cups low-sodium vegetable broth
  • 2 (15oz) cans low-sodium kidney beans, rinsed and drained
  • 1 cup frozen whole kernel corn
  • 1⁄4 tsp fresh ground black pepper
  • 1 (14 1/2 ounce) can fire-roasted diced tomatoes
  • Salt and pepper, to taste

Directions

1. In a large soup pot, heat olive oil over medium heat.

2. Add chopped onion, garlic, and carrots and cook until tender (about 5 minutes).

3. Add chili powder and ground cumin; and cook, stirring constantly, until well blended.

4. Add vegetable broth, 1 can of kidney beans, corn, and black pepper; and bring to a gentle rolling boil.

5. While soup is gently boiling, place canned tomatoes and second can of kidney beans in a blender or food processor and puree until smooth; then add to soup.

6. Add salt to taste. Reduce heat, cover, and simmer for about 15 minutes.

Estimated nutrition information (per 2 cups)

Calories: 245; Total Fat: 4.9g; Saturated Fat: 0.7g; Cholesterol: 0mg; Sodium: 441mg; Total Carbohydrate: 40.3g; Dietary Fiber: 10.9g; Total Sugars: 8.8g; Protein: 11.7g; Calcium: 88mg; Iron: 4mg; Potassium: 796mg

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