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Makes four 6oz servings

• 1 Orange (small), sliced

• 16 oz. sparkling water or seltzer

• 1/4 cup cranberry juice

• 1/2 cup pomegranate juice

• 1/4 cup fresh cranberries

1. Fill a shaker with ice. Add cranberry juice and pomegranate juice. Add a few squeezes of orange juice from 1 or 2 orange slices. Shake for 30 seconds. 

2. Fill 4 tumblers with ice. Strain equal portions of juice mixture into tumblers. 

3. Top off with sparkling water/seltzer. Garnish with orange slices and cranberries. 

Approximate nutrition information (per 6oz serving): Calories: 177; Total Fat: 0.1g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 11mg; Total Carbohydrate: 43.5g; Dietary Fiber: 1.5g; Total Sugars: 36.7g; Protein: 0.4g; Calcium: 55mg; Potassium: 698mg  

Serves 8

  • 3lbs Brussels sprouts
  • 3 Tbsp avocado oil
  • 1 Tbsp 100% maple syrup
  • 1/2 Tbsp dried thyme
  • 1/2 Tbsp dried basil
  • 2 tsp dried rosemary
  • 2 tsp dried tarragon
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2/3 cup pecans, chopped
  • 2/3 cup dried cranberries
  1. Preheat the oven to 400˚F. Place cranberries in a bowl of water to rehydrate them. 
  2. Trim the stems of the Brussels sprouts and remove the outer leaves, then halve them.
  3. Toss Brussels sprouts with oil, maple syrup, herbs, salt, and pepper. 
  4. Spread Brussels sprouts on a parchment-lined baking sheet and bake for 30 to 35 minutes.
  5. With 5 minutes left, sprinkle the pecans on top of the Brussels sprouts and return to the oven.
  6. Once the Brussels sprouts are cooked, drain and add the cranberries.

Approximate Nutrition Information: Calories: 251; total fat: 14.5g; saturated fat: 1.5g; cholesterol: 0mg; sodium: 117mg; total carbohydrate: 29.2g; dietary fiber: 8.9g; total sugars: 13.4g; protein: 7.6g; calcium: 98mg; iron: 3mg; potassium: 781mg 

Serves 4

  • 10oz canned tuna, drained
  • 2 medium celery stalks, minced
  • 2 Tbsp red onion, minced
  • 2 Tbsp dill pickles, minced
  • 1/3 cup plain full-fat Greek yogurt
  • 2 Tbsp lemon juice
  • 1 Tbsp Dijon mustard 
  • 1 tsp fresh parsley, chopped
  • 1 tsp fresh dill, chopped
  • 1/4 tsp salt

1/4 tsp pepper

  1. Place the tuna, celery, red onion, and pickles in a bowl.
  2. Combine the yogurt, lemon juice, mustard, and herbs. 
  3. Stir the yogurt mixture into the dry ingredients.  

Notes: No fresh herbs? No problem—just substitute for 1/2 tsp of dried varieties.

Approximate Nutrition Information: 

Calories: 247; total fat: 8g; saturated fat: 2.6g; cholesterol: 35mg; sodium: 369mg; total carbohydrate: 7.6g; dietary fiber: 0.7g; total sugars: 5.3g; protein: 34.3g; calcium: 183mg; iron: 1mg; potassium: 453mg 

  • 8 cups cauliflower florets (2 lb.)
  • 1 small onion, chopped (¾ cup)
  • 1 clove garlic, minced
  • 1¼ cups unsweetened, unflavored almond milk (or plant-based milk of choice)
  • 3 tablespoons nutritional yeast
  • 2½ tablespoons lemon juice
  • 4 teaspoons flour
  • 4 teaspoons Dijon-style mustard
  • 2 tablespoons chopped fresh parsley
  • Ground pepper, to taste

½ cup panko bread crumbs

¼ cup sliced almonds

1. Preheat oven to 375°F. Place cauliflower and onion in a steamer basket in a Dutch oven or large cooking pot. Add water to Dutch oven/pot to just below basket. Bring to boiling and steam cauliflower, covered, about 8 minutes or just until tender. Transfer to a 2-qt. baking dish.

2. For sauce, in a small saucepan cook garlic in 2 Tbsp. water over medium heat until tender, stirring occasionally. 

3. In a blender, combine cooked garlic and the next five ingredients (through mustard); cover and blend until smooth. 

4. Return mixture to saucepan, and cook, stirring frequently, about 8 minutes or until thickened and bubbly. Stir in parsley. Season with pepper. 

5. Pour sauce over cauliflower in baking dish.

6. Sprinkle panko and almonds over cauliflower. 

7. Bake, uncovered, about 20 minutes or until heated through. 

Approximate Nutrition Information: Calories:120; total fat: 4.4g; Cholesterol: 0mg; Sodium: 135mg; Total carbohydrate: 17g; Dietary fiber: 5.7g; protein: 9.7g; Thiamin (vitamin B1): 10mg; Riboflavin (vitamin B2): 10mg; Vitamin B6: 12mg; Vitamin B12: 24mcg; Calcium 57mg; Iron 2mg; Potassium 525mg 

Servings: 4 one-cup servings

  • 4 cups 100% pure cranberry juice (unsweetened)
  • 1 to 5 cinnamon sticks
  • 4-6 whole cloves
  • 2 to 7 star anise pods
  • 1 to 2 oranges, sliced
  • 1 to 2 lemons, sliced
  • 1/4 cup honey or maple syrup (adjust to taste)
  • Optional garnishes: additional orange and lemon slices, cinnamon sticks, or star anise
  1. In a large saucepan, combine the cranberry juice, 1 cinnamon stick, whole cloves, 2 to 3 anise pods, 1 sliced orange, and 1 sliced lemon.
  2. Heat the mixture over medium heat almost to the point of boiling. Reduce the heat to low, cover the saucepan, and let it gently simmer for about 15-20 minutes to allow the flavors to combine.
  3. Stir in the honey or maple syrup to sweeten the mulled cranberry juice. Adjust the sweetness to your taste.
  4. Remove the saucepan from the heat and strain the mulled juice into serving mugs or glasses. Optionally, garnish each serving with orange and lemon slices, a cinnamon stick, and/or a star anise pod. Serve hot.

Approximate nutrition Information (per cup): Calories: Approximately 144; Total Fat: 0g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 21mg; Total Carbohydrates: 38g; Dietary Fiber: 1.2g; Sugars: 29g; Protein: 0.5g; Calcium: 38mg; Iron: 1mg; Potassium: 220mg 

Servings: 8 (~1 cup/serving)

  • 2 dried chilis de árbol, seeds removed
  • 1 dried guajillo chili, seeds removed
  • 2 Tbsp olive oil
  • 1 medium yellow onion, chopped
  • 1 large bell pepper, chopped
  • 3 carrots, peeled and chopped
  • 2 celery ribs, chopped
  • 1/4 tsp salt
  • 4 cloves of garlic, pressed
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne
  • 1 tsp dried oregano
  • 28oz can of diced tomatoes (no salt)
  • 2 15oz cans of black beans (low salt)
  • 1 15oz can of pinto beans (low salt)
  • 2 cups vegetable broth (low salt)
  • 1 bay leaf
  1. In a medium saucepan, toast the dried chilis over medium-high heat for about 4 minutes, turning about occasionally.
  2. Cover the chilis with water and bring to a boil. Once boiling, turn off the heat and let the chilis soak until softened, 10 to 15 minutes. Once softened, chop or cut into small pieces.
  3. In a large Dutch oven, heat olive oil over medium heat. Add the onion, bell pepper, carrot, celery, and salt. Cook until tender, about 7 to 10 minutes.
  4. Add the garlic, chili powder, cumin, paprika, cayenne, and oregano. Cook for 1 minute, stirring constantly. 
  5. Add chilis, tomatoes, beans, vegetable broth, and bay leaf. Stir to combine. Let it come to a simmer, and continue cooking for about 30 to 35 minutes, stirring occasionally.
  6. Once done cooking, move 1 1/2 cups of the chili in a blender, blending until smooth, then add it back to the pot.
  7. Mix in lime juice to taste. Top with your favorite chili garnishes.

Approximate nutrition information (~per cup): Calories: 320; total fat: 5.2g; saturated fat: 0.9g; cholesterol: 0mg; sodium: 310mg; total carbohydrate: 52.3g; dietary fiber: 13g; total sugars: 4.5g; protein: 17.9g; calcium: 119mg; iron: 5mg; potassium: 1312mg  

Servings: 6 (2 poppers per serving) 

  • 12 fresh jalapeño peppers
  • 8 oz (1 cup) reduced-fat cream cheese, softened
  • 1 cup shredded cheddar cheese (reduced-fat)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon black pepper
  • 1 cup whole-grain breadcrumbs
  • Cooking spray (olive oil or vegetable oil)
  • Chopped fresh cilantro or green onions for garnish (optional)
  1. Preheat oven to 375°F and line a baking sheet with parchment paper.
  2. Cut the jalapeño peppers in half lengthwise, leaving the stems intact. Remove the seeds and membranes. Be cautious when handling the peppers; wearing gloves can prevent skin irritation.
  3. In a mixing bowl, combine the softened cream cheese, shredded cheddar cheese, garlic powder, onion powder, smoked paprika, and black pepper. Mix until well combined.
  4. Fill each jalapeño half with the cheese mixture, dividing it evenly among all the pepper halves.
  5. Place the whole-grain breadcrumbs in a shallow dish. Roll each stuffed jalapeño half in the breadcrumbs, pressing gently to adhere the breadcrumbs to the cheese mixture.
  6. Arrange the coated jalapeño poppers on the prepared baking sheet. Lightly spray the tops of the poppers with cooking spray to help them crisp up during baking.
  7. Bake in the preheated oven for about 20 to 25 minutes, or until the poppers are golden brown and the peppers have softened.
  8. Let them cool for a few minutes before serving. Garnish with chopped fresh cilantro and/or green onions for added flavor.

Approximate nutrition Information per serving, 2 poppers:*

Calories: Approximately 180; Total Fat: 11g; Saturated Fat: 6g; Cholesterol: 31mg; Sodium: 400mg; Total Carbohydrates: 16g; Dietary Fiber: 2g; Sugars: 2g; Protein: 7g;

*Adjustments can be made to reduce the fat content further by using even lighter cheese or less cream cheese.   

  • 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 

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.  

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.

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.

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

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