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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 

Homemade yogurt

Makes 4 cups

  • 4 cups milk (whole, 2%, 1%, or skim)
  • ½ cup yogurt (or package of powdered yogurt starter)
  1. Place milk over medium heat and heat until it reaches 180 degrees F, stirring periodically
  2. Let the milk cool to 115 degrees F
  3. Once milk is cooled, stir in yogurt/yogurt starter until fully incorporated
  4. Pour into a glass container, bowl, Dutch oven, etc. and cover with a lid or towel
  5. Place into oven with oven light on (do NOT turn on the oven itself) and let rest for 8 to 12 hours; the longer it rests, the tangier and thicker the yogurt will be.*
  6. Refrigerate for up to 2 weeks.

*After this step, you will notice liquid whey pooled at the top of the yogurt. For Greek yogurt, strain the yogurt with a cheesecloth or colander to get rid of this liquid.

Calories: 146; Total Fat: 7.9g; Saturated Fat: 4.6g; Cholesterol: 24mg; Sodium: 98mg; Total Carbohydrate: 11g; Dietary Fiber: 0g; Total Sugars: 12.8g ; Protein: 7.9g; Vitamin D: 98mcg; Calcium: 276mg; Iron: 0mg; Potassium: 349mg

Homemade Cayenne Pepper Sauce

  • 10 ounces cayenne chili peppers, chopped
  • 3 cloves garlic, chopped
  • 1/2 cup white wine vinegar 
  • Salt to taste   
  1. Add chili peppers, garlic, vinegar, and 1 teaspoon salt to sauce pan.
  2. Bring to boil, then reduce heat to low and simmer for 20 minutes.
  3. Cool the mixture slightly, then transfer to a food processor or blender and process until smooth. Adjust salt if necessary.
  4. Strain sauce through a fine sieve and pour into bottle or jar with tight fitting lid. Makes around 30 teaspoons of medium-heat sauce.

Calories: 32kcal   Carbohydrates: 6g   Protein: 1g   Sodium: 164mg   Potassium: 180mg   Fiber: 2g   Sugar: 3g   Vitamin A: 2505IU   Vitamin C: 3.1mg   Calcium: 5mg   Iron: 0.6mg

Vegan 7-layer Dip

Serves 10

  • 1 16-ounce can vegetarian refried beans 
  • 1 cup raw cashews
  • ½ cup water
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 2 ripe avocados, puréed
  • 1 medium lime, juiced, + 1 tbsp
  • 3/4 cup cherry tomatoes (diced)
  • 1/4 cup red onion (diced)
  • 1/4 cup fresh cilantro (chopped)
  • 1/2 bell pepper (diced)
  • 1/4 cup black olives (diced)
  • 1 handful fresh cilantro (optional // chopped)
  • salt and pepper to taste
  1. Make the cashew cream: In a blender, combine cashews, water, olive oil, lemon juice, and dash of salt and blend until creamy. Chill until ready to use.
  2. Make the guacamole: In a small bowl, mash the avocados and blend with juice of 1 medium lime and dash of salt and pepper. 
  3. Make the pico: In a separate small bowl, mix together cherry tomatoes, red onion, cilantro, 1 tbsp lime juice, and pinch of salt and pepper. 
  4. Assemble the dip: In a shallow casserole or serving dish, spread out vegetarian refried beans, then top with cashew cream, followed by guacamole, then pico, then bell pepper, then black olives, then cilantro.
  5. Serve immediately with tortilla or pita chips or cover and refrigerate. Can be made up to 1 day in advance.

Per serving

Calories: 177; Total Fat: 13.3g; Saturated Fat: 2.4g; Cholesterol: 0mg; Sodium: 34mg; Total Carbohydrate: 9.9g; Dietary Fiber: 2.8g; Total Sugars: 3.5g; Protein: 3.2g; Vitamin D: 0mcg ; Calcium: 17mg; Iron: 1mg; Potassium: 267mg 

Roasted Chickpeas

Serves 10

  • 1 can chickpeas (15oz)
  • 1 Tbsp canola oil
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp salt
  • 1/2 tsp smoked paprika
  1. Preheat air fryer to 380 degrees or oven to 425 degrees. 
  2. Rinse chickpeas and pat dry, making sure to discard any skins that fall off the chickpeas.
  3. Add olive oil and spices to chickpeas, mixing to ensure the chickpeas are well-coated.
  4. Place in the air fryer for about 9 to 11 minutes or oven for 20 to 30 minutes, until golden brown and crispy. Serve immediately for the best flavor. 

Per serving:

Calories: 103; Protein: 5g; Carbohydrates: 15g; Dietary fiber: 4g; Total sugars: 3g; Total fat: 3g; Sodium: 318mg; Vitamin C: 1mg; Calcium: 29mg; Iron: 2mg; Potassium: 158m

Mango Salsa

Serves 6

  • 3 mangoes, peeled and chopped
  • 1/2 cup red onion, chopped
  • 1 red or orange bell pepper, chopped
  • 1/4 cup fresh cilantro, finely chopped
  • 4 Tbsp fresh lime juice
  • 1 tsp grated lime
  • 1 Fresno pepper, seeded and chopped
  • Salt, to taste

Add mango, onion, bell pepper, Fresno pepper, cilantro, and grated lime to a large bowl. Drizzle with lime juice and mix to combine. Garnish with a sprig of cilantro.  

Per serving:

Calories: 114; Protein: 2g; Total fat: 0g; Carbohydrates: 28g; Dietary fiber: 3g; Total sugars: 25g; Sodium: 5mg; Vitamin C: 94mg; Calcium: 23mg; Potassium: 337mg

Pickled Ginger

  • 8 ounces fresh young ginger root, peeled and sliced into paper-thin pieces
  • 1 ½ tsp Kosher salt, or ¾ tsp regular table salt
  • 1 cup rice vinegar
  • ½ cup white sugar

1. Place ginger slices in a bowl, sprinkle with 1 ½ tsp sea salt or ¾ tsp regular salt, and set aside for 30 minutes or so. 

2. Transfer ginger slices to a clean glass jar with a lid.

3 In a small sauce pan, add rice vinegar and sugar and stir until sugar has dissolved. Bring to a boil, then pour boiling liquid into jar over ginger slices. Mixture will turn a slight pink color.

4. Allow the mixture to cool, then seal the jar. Store in refrigerator for a few days before consuming. 

5. Keep pickled ginger in a jar with lid or other air tight container for up to one year in the refrigerator

Servings Per Recipe: 32; Calories: 13.7; Protein: 0.1g; Carbohydrates: 3.3g; Dietary Fiber: 0.1g; Sugars: 2.2g; Fat: 0.1g; Niacin Equivalents: 0.1mg; Vitamin C: 0.3mg; Folate: 0.8mcg; Calcium: 1.2mg; Iron: 1mg; Magnesium: 4.3mg; Potassium: 29.8mg; Sodium: 83.4mg

Spring Garden Soup

• 2 tbs olive oil

• 1 large leek (or 2 small ones), white and light green parts only, thinly sliced into half-moons (~3 cups)

• 12 oz new potatoes, peeled or unpeeled, diced into 1/2-inch pieces

• Kosher salt to taste

• 1/4 tsp freshly ground black pepper

• 6 cups low-sodium chicken or vegetable broth

• 2 cups sweet green peas, fresh or frozen (if frozen, do not defrost)

• 2 cups packed fresh baby spinach leaves

• 1/4 cup coarsely chopped fresh parsley

• 2 tbs coarsely chopped fresh dill

1. In a large pot over medium heat, heat oil. Add leek and cook, stirring occasionally, until softened but not browned, 4 to 5 minutes. Stir in the potatoes, salt, and pepper, and broth and bring to a boil. Reduce heat to medium-low and simmer, uncovered, until the potatoes are tender, about 8 minutes.

2. Stir in the peas and continue to simmer until they turn bright green and just tender, 2 to 5 minutes. Add the spinach and cook until just wilted but still bright green, 30 seconds. Stir in the herbs and ladle into bowls. Serve hot.

Calories: 175; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 189mg; Carbohydrates: 23g; Fiber: 5g; Sugar: 4g; Protein: 9g

Chayote Stir Fry

Serves 8

• 4 chayote squash

• 3 tbs olive oil

• 4 shallots, thinly sliced 

• 2 cloves garlic, minced

• Kosher salt, to taste

• Freshly ground black pepper, to taste

• Chopped chives, parsley, and/or grated Parmesan cheese, garnish (optional)

  1. Slice each squash in half lengthwise and scoop out the seeds. Place squash on a cutting board, cut-side down, and slice thinly. 
  2. Heat olive oil in a large skillet or wok over medium heat. Add the sliced shallots and cook for about 5 minutes, or until they are tender and beginning to brown. Add the garlic and continue to cook for 1 minute longer.
  3. Add the sliced chayote squash to the skillet and continue to cook, tossing often, for 3 to 5 minutes, or until crisp-tender. Season with salt and pepper.
  4. Serve the chayote squash with a garnish of fresh herbs and/or Parmesan cheese, if desired.

Calories: 86; Fat: 5g; Cholesterol: 11mg; Sodium: 77mg; Carbohydrate: 10g; Fiber: 5g; Sugars: 4g; Protein: 1g; Vitamin C: 13mg; Calcium: 29mg; Iron: 1mg; Potassium: 307mg

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