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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

Mediterranean Quinoa Salad

Serves 6 (1 cup servings)

Ingredients

  • 1 cup quinoa (uncooked)
  • ¼ cup red onion, finely chopped
  • ½ cup Kalamata olives, chopped
  • 1.5 cups cherry tomatoes, quartered, or regular tomato, chopped
  • 1.5 cups cucumbers, chopped
  • 1 15oz can chickpeas, drained and rinsed
  • 1 tbs olive oil (optional)
  • 2 tbs lemon juice
  • 1 tsp dried oregano
  • ½ tsp dried thyme
  • 2 tsp fresh parsley
  • Black pepper to taste

Directions

1. Cook quinoa according to package directions. Set aside to cool.

2. In a large mixing bowl, mix cooled quinoa with the rest of the ingredients.

3. Serve room temperature or refrigerate and serve cold.

Estimated nutrition information (per cup)

Calories 249; Total Fat: 6.4g; Saturated Fat: 0.9g; Cholesterol: 0mg; Sodium: 343mg; Total Carbohydrate: 40.5g; Dietary Fiber 6.8g; Total Sugars: 1.9g; Protein: 8.8g; Vitamin D: 0mcg; Calcium: 65mg; Iron: 3mg; Potassium: 464mg

Warm Lentil Salad

Serves 6

Ingredients

  • 1 cup dried green lentils, rinsed
  • 3 cups water
  • 3/4lb asparagus, trimmed, cut into 1-inch pieces
  • 1 bunch kale, shredded
  • 1/2 Tbsp olive oil
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh basil, chopped
  • 5 scallions, chopped

Directions

  1. Boil lentils and water in a medium saucepan on medium-high heat. Once boiling, reduce heat to low and cover. Simmer for about 15 to 25 minutes, until the lentils are tender, but slightly firm.
  2. Drain the lentils and set aside in a large bowl.
  3. While the lentils are cooking, prepare the rest of the salad. Prepare a bowl of ice water, and boil a large pot of salted (optional) water.
  4. Add asparagus to the boiling water. Cook for 3 minutes, then transfer to the ice water for 1 minute. Drain and pat dry.
  5. In a large bowl, drizzle the kale with olive oil and add a dash of salt, if desired. Massage for 2 to 3 minutes, until tender.
  6. Combine the lentils, asparagus, and kale with the remaining ingredients and toss. If desired, drizzle with your favorite vinaigrette or olive oil and balsamic vinegar.

Estimated Nutrition Information
Calories: 443kcal; Total fat: 5g; Saturated fat: 0.8g; Cholesterol: 0mg; Sodium: 453mg; Total carbohydrates: 72.4g; Dietary fiber: 34.6g; Total sugars: 5.1g; Protein: 31.1g; Calcium: 203mg; Iron: 11mg; Potassium: 1664mg

Homemade Sauerkraut (fermented cabbage)

Equipment

  • 2-quart wide-mouth glass canning jar (or 2 quart mason glass jars) with plastic screw-on lids or glass lids that seal shut (Don’t use metal lids because they may rust.)
  • Large mixing bowl

Ingredients

  • 1 medium head green cabbage (about 3 pounds)
  • 1 1/2 tablespoons kosher salt
  • 1 tablespoon caraway seeds (optional)

1. Make sure glass mason jar(s) and lid(s) are thoroughly washed, rinsed, and dried. 

2. Remove outer leaves of cabbage and any that are damaged. Reserve 1 outer leaf and discard the rest. Remove the core and rinse the cabbage well, making sure the water flows between all the cabbage leaves. Drain well.

3. Thinly shred cabbage (except for reserved outer leaf) with a knife or food processor. Place in a large bowl. Sprinkle salt over the cabbage and toss well. Let sit for 15 minutes.

4. Wash your hands thoroughly. Massage the cabbage in the bowl with your hands for 5 minutes. This will help the cabbage release a lot of its liquid. Mix in optional caraway seeds.

5. Pack the cabbage firmly into canning jar(s), and then pour the liquid that was released during kneading on top. Cut a circle the same diameter as your jar out of the reserved cabbage leaf and put it on top of the packed-down cabbage. Place a weight (such as a large glass marble, glass fermenting weight, or clean rocks contained in a zip-lock bag) on top of the cabbage leaf and cabbage to ensure that all the cabbage stays under the brine. Cabbage exposed to air may grow mold, so it’s important the cabbage stays submerged under the brine throughout the fermenting process. If the brine doesn’t completely cover the cabbage, add a 2% solution of salt water (1 teaspoon salt per cup of water) until all cabbage is submerged.

6. Screw plastic lid(s) onto the jar(s). Place the jar(s) in a rimmed pan (to catch any overflow) and allow to ferment at room temperature until the kraut reaches the level of sourness you like. Anywhere from 1 to 4 weeks. Keep checking in on your cabbage throughout the fermenting process. If the liquid gets too low, top it off with a 2% solution of salt water. If any scum forms on top of the liquid, skim it off. After it’s done fermenting, store the sauerkraut in the refrigerator and enjoy!

Adapted from: Kasner E. How to make sauerkraut. 26 Jan 2022. The Pioneer Woman website. https://www.thepioneerwoman.com/food-cooking/recipes/a100555/how-to-make-sauerkraut/ Accessed 23 Feb 2022.

Beef and Spinach Stir Fry

 

  • 2 Tbsp low-sodium soy sauce
  • 1 Tbsp sesame oil
  • 1 Tbsp siracha (or chili garlic sauce)
  • 1/2 Tbsp brown sugar
  • 1/2lb ground beef
  • 1/2 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1 Tbsp ginger, grated
  • 1 cup soybeans
  • 8oz mushrooms, sliced
  • 3 cups spinach
  • 3 green onions, chopped
  1. Make the stir fry sauce by mixing the soy sauce, sesame oil, siracha, and brown sugar.
  2. Heat a large skillet over medium heat. Once hot, add the olive oil, garlic, ginger, and ground beef. Cook until the beef is browned, about five minutes.
  3. Add the mushroom and soybeans and cook for about five minutes, stirring occasionally.
  4. Add the spinach, cooking until wilted. 
  5. Stir in the sauce and garnish with green onions. Serve over brown rice or whole grain noodles. 

Calories: 376kcal; Total fat: 19.4g; Saturated fat: 3.9g; Cholesterol: 34mg; Sodium: 571mg; Total carbohydrates: 20.5g; Dietary fiber: 5.6g; Total sugars: 6.9g; Protein: 31.1g; Vitamin D: 204mcg; Calcium: 172mg; Iron: 11mg; Potassium: 1334mg

Classic Kimchi

Equipment:

    • 1 large, glass, quart-sized jar, such as a Mason jar

    • A large metal pot or plastic bowl

    • Disposable nitrile gloves

Ingredients:

  • Pickling salt. Do not substitute with iodized salt, as the iodine will inhibit the bacterial activity necessary for fermentation.
  • Gochugaru, or Korean chili pepper flakes. This can easily be found online or at an Asian grocery store.
  • 1 large head of Napa cabbage
  • 1 Daikon radish (i.e., Japanese radish)
  • 2 cups matchstick carrots (or buy whole carrots and chop into matchsticks)
  • 1-inch piece of ginger
  • 1 small yellow onion
  • 4 cloves garlic
  • 1 cup chopped scallions
  • 1 medium Granny Smith apple
  • 1 tbsp fish sauce, soy sauce, or other comparable sauce of your choice
  • For optional step #5: Glutinous rice flour, white sugar**
  1. Chop cabbage in half, then into quarters, then cut each quarter into fourths.
  2. Chop Daikon radish into matchstick-like pieces; set aside with the shredded carrots.
  3. Fill a large pot three-fourths of the way with cool water. Add 1/2 cup of pickling salt to the water, then add all of the cabbage to the water and allow to sit for at least an hour. If you’re worried about all of this salt, don’t be. You’ll rinse the cabbage later. This salt is for drawing as much water out of the cabbage as possible.
  4. While waiting for the cabbage to soak, make chili paste. Add the yellow onion, garlic cloves, apple, ginger, and fish sauce or soy sauce to a food processor and blend until smooth. Transfer this mixture to a bowl and add 1⁄2 cup of the Korean pepper flakes and the chopped scallions. Mix until ingredients are fully incorporated.
  5. **Optional step: Many traditional kimchi recipes require the preparation of a rice paste, comprising 1 1⁄2 tablespoons of glutinous rice flour dissolved in 1⁄2 cup of cool water, then warmed until thick, after which you’ll add 1 tbsp of sugar. If you choose to make this, combine the rice paste with the chili paste after the rice paste has cooled completely. While this step can aid the chili paste in sticking to the vegetables, the kimchi will turn out very nicely even if you decide to skip this step.
  6. After your chili paste is prepared and the cabbage has been soaking for at least an hour, strain the water from the cabbage. Rinse the cabbage well, picking up handfuls and squeezing the water from the leaves until the cabbage is slightly shriveled. Rinse the cabbage several times. You can try a few pieces to make sure that it isn’t too salty. If it is, continue rinsing until desired saltiness is achieved. After rinsing, let the cabbage sit for about 15 more minutes to fully drain, then blot with a paper towel to get the cabbage as dry as possible.
  7. Place the cabbage in a large bowl or back into the pot you used to soak it (which should now be empty). Add the carrots and daikon to the pot. Add the chili paste to the pot, and, while wearing gloves, massage the paste into the vegetables until all of the vegetables are coated in the paste. Avoid touching your eyes or face during this step, as the chili paste is spicy.
  8. Slowly add the mixture to your large glass jar. As you add each handful of kimchi, press the mixture down to avoid any air pockets from forming. The mixture should be tightly packed into the jar once you’re finished.
  9. Loosely top the jar with the lid, leaving it open slightly so as to allow the fermenting gasses to escape. Otherwise, the jar could explode or crack.
  10. Put the jar on a plate to catch the spicy kimchi juice that will escape from and run down the jar as the kimchi ferments. Store the jar at room temperature (65 to 80 degrees) for 1 to 5 days. The hotter the room is, the faster the kimchi tends to ferment. A great place to store your jar is a large plastic cooler, because it will keep the kimchi in a cool, dark place out of the way and you can clean the cooler once you’re finished. Use a fork or chopsticks to sample the kimchi at least once per day until the desired level of tanginess is achieved. Also, use a utensil to press the kimchi down once per day to ensure it remains tightly packed and all of the vegetables remain covered in the kimchi brine. The kimchi will smell tangy and pungent and will produce visible bubbles as it ferments.
  11. Once the kimchi has reached a tanginess of your liking, move it to the fridge. It will stay good for at least a month and up to three months, but it will continue to ferment slowly in the fridge and the flavor will change over time. You can add kimchi to rice, eggs, salads, soups, sandwiches, burgers, or any other dish you’d like to infuse with a tangy, spicy flavor. Enjoy!
A one-cup serving of kimchi contains:
  • Calories: 23.
  • Protein: 1 gram.
  • Fat: Less than 1 gram.
  • Carbohydrates: 4 grams.
  • Fiber: 2 grams.
  • Sugar: 2 grams.

Baked Salmon with Fennel and Tomatoes

Serves 4

• 2 medium fennel bulbs

• 2 tbsp chopped parsley

• Zest and juice from 1 lemon

• 6 oz cherry tomatoes, halved or 2 medium-sized, ripe tomatoes, chopped (such as Roma)

• 1 tbsp olive oil

• 4 salmon fillets, about 3oz each (or two 6oz fillet cut in half)

1. Preheat oven to 350˚F. Trim the fronds from the fennel and set aside. Quarter each fennel bulb and cook briefly in rapidly boiling, salted water until softened but not mushy (5–10 mins), drain, and set aside. 

2. Chop the fennel fronds roughly. In a large bowl, toss fennel fronds, parsley, and lemon zest together. 

3. Spread the drained fennel over the bottom of a shallow baking dish, then add the halved cherry tomatoes. Drizzle with olive oil and bake for 10 mins. 

4. Place the salmon in among the vegetables and sprinkle with lemon juice. Bake for 15 minutes or until the fish is just cooked. 

5. Sprinkle parsley on top before serving.

Calories: 228; Total Fat: 11.5g; Saturated Fat: 2g; Cholesterol: 54mg; Sodium: 106mg; Total Carbohydrate: 10.8g; Dietary Fiber: 4.1g; Total Sugars: 1g; Protein: 20g; Calcium: 84mg; Iron: 1mg; Potassium: 581mg; Dietary Fiber: 8.1g; Total Sugars: 2g 

Cranberry Oatmeal Cookies

Makes 36 cookies

  • 1.5 cups flour
  • 2 cups rolled oats
  • 2 tsp baking powder
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 1/4 tsp salt
  • 1 cup brown sugar
  • 8 Tbsp melted butter* 
  • 2 tsp vanilla extract
  • 2 eggs, room temperature*
  • 1 Tbsp orange zest
  • 1 cup dried cranberries
  1. Line baking sheet with parchment paper and preheat oven to 350°F.
  2. Mix flour, oats, baking powder, cinnamon, nutmeg, and salt in a large bowl.
  3. Beat butter (or butter substitute) and sugar with mixer until creamed (about 1–2 minutes on medium speed).
  4. Add eggs, (or egg substitute) vanilla extract, and orange zest to creamed mixture and mix until combined.
  5. On low speed, add in the dry ingredient mixture until just combined (don’t overmix!).
  6. Fold in cranberries.
  7. Divide dough into 36 balls and place on lined cookie sheet about 2 inches apart. Bake for 12 to 15 minutes
  8. Cool on the baking sheet for 5 minutes, then enjoy!

Want something sweeter? Add your favorite type of chocolate chip to the batter when folding in the cranberries.

*For vegan cookies, replace the following ingredients:

• Butter -> Use same amount of applesauce or melted coconut oil

• Eggs -> Per egg, mix one tablespoon of milled flaxseed mixed with 3 tablespoons of water; set aside for a few minutes until thickened.

Per cookie:

Calories: 81: total fat: 3.2g; saturated fat: 1.8g; cholesterol: 16g; sodium: 39mg; total carbohydrate: 11.6g; dietary fiber: 0.8g; protein: 1.5g; vitamin D: 3mcg; calcium: 23mg; iron: 1g; potassium: 66mg

Crispy Balsamic Brussels Sprouts

Serves 4

  • 1lb Brussels sprouts
  • 2 Tbsp olive oil
  • 2 Tbsp balsamic vinegar
  • 3 cloves garlic, minced
  • Salt and black pepper 
  1. Preheat oven to 425°F
  2. Cut off stems of the Brussels sprouts, remove outer leaves, and halve
  3. Mix Brussels sprouts with olive oil, balsamic vinegar, garlic, and salt and pepper, to taste
  4. Place flat side down on a baking sheet and roast for 20 to 25 minutes, until Brussels sprouts are tender and brown

*Use different flavors of balsamic vinegar for a new take on this classic dish!

Calories: 114; Total Fat: 7.4g; Saturated Fat: 1.1g; Cholesterol: 0mg; Sodium: 68mg; Total Carbohydrate: 11.1g; Dietary Fiber: 4.3g; Total Sugars: 2.5g; Protein: 4g; Calcium: 43mg; Iron: 1mg; Potassium: 456mg   

Vegan Brussels Sprout Soup

Serves 6

• 12oz fresh Brussels sprouts (weight after bring trimmed)\

• ¾ cup early peas, frozen

• 1 onion finely chopped

• 1 clove garlic, finely chopped

• 1 tablespoon olive oil

• 3 cups vegetable stock

• Seasoning to taste

1. Trim Brussels sprouts of stems and loose leaves before weighing. Then rinse. 

2. Shred Brussels in a food processor or using hand grater.

3. In a medium-sized pot, heat oil over medium heat. Add garlic and onion and cook until softened (a few minutes), stirring often.

4. Add shredded Brussels, stir, and cook for a minute.

5. Add stock and season to taste with salt and/or pepper. Cover and bring to the boil, then lower the heat and simmer for 5 minutes. Do not overcook!

6. Add peas and cook for another minute until peas are warmed through.. 

7. Remove from the heat and puree the soup in a blender or food processor or using a hand-held emulsifier. Be careful not to splash the hot soup on you. Adjust seasoning and serve while hot. 

Calories: 93kcal; Carbohydrates: 10g; Protein: 5g; Fat: 5g;  Saturated Fat: 1g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 2g; Trans Fat: 1g; Cholesterol: 0mg/4mg; Sodium: 76mg; Potassium: 389mg; Fiber: 3g; Sugar: 2g; Vitamin A: 2065IU; Vitamin C: 53mg; Calcium: 39mg; Iron: 1mg 

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