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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

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

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

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

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

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

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

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

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

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.

 

  • 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

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.

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