Appetizers and Sides

Kale chips are a great light and airy snack! This crunchy and delicious snack is a great substitute for potato chips. Kale is a good source of vitamin A and vitamin K!

Yield: 3 servings

Ingredients:

1 bunch kale
1 tbsp olive oil
1 tsp garlic powder
1 tsp onion powder
½ tsp salt
1 tsp pepper

Instructions:

1. Gather all equipment and ingredients.
2. Preheat oven to 350 F
3. Wash kale and cut kale off of stem.
4. Chop kale into bite sized pieces.
5. In a large mixing bowl, combine olive oil and seasonings until evenly distributed.
6. Once combined, place kale on baking sheet and spread out the kale so that none of the pieces are stacked.
7. Place in oven for 10-15 minutes or until edges are lightly browned.
8. Remove from oven and let cool, then enjoy!

Nutrition Facts:

Calories 47 | Protein 1g | Carbohydrates 1g | Fiber 1g | Sodium 11mg

Need an easy side dish? This easily customizable recipe is packed with fiber, iron and plant protein! Eat with sturdy tortilla chips or top off a baked sweet potato to make it a meal.

Yield: 4 (as side)

Ingredients:

1 15 oz. can black beans (reduced sodium if available)
10 cherry or grape tomatoes, quartered
¼ cup diced red onion
1 diced jalapeño
½ cup chopped cilantro
1 lime juice
1 T olive oil
½ tsp salt
½ tsp pepper

Instructions:

1. Drain and rinse black beans before transferring to a medium sized bowl.
2. Add in the chopped veggies – tomatoes, red onion and jalapeño.
3. Add lime juice, olive oil, and lastly the salt/ pepper and cilantro. Stir.

Nutrition Facts (per serving):

Calories 138 | Fat 3.5g | Carbohydrates 21g | Protein 6.5g | Sodium 220mg

Need an easy side dish? This easily customizable recipe is packed with fiber, iron and plant protein! Eat with sturdy tortilla chips or use as a topper for fish or a baked potato to make it a meal.

Yield: 8 ½ cup servings

Ingredients:

1 cup blueberries, fresh
1 each red bell pepper, diced
1 small red onion, diced
1-2 jalapeño peppers, diced (optional)
1 large mango, diced
¼ cup cilantro, fresh, chopped
2 small limes, fresh squeezed

Instructions:

1. In a medium bowl, combine blueberries, red bell pepper, red onion, jalapeño, and mango. Stir.
2. Sprinkle cilantro and lime juice (I recommend adding one at a time, tasting in between). Over the top, gently stir into mixture.
3. Serve immediately, refrigerate leftovers for up to 1 week.

Nutrition Facts (per serving):

Calories 118 | Fiber 4g | Carbohydrates 14g | Protein 2.5g | Sodium 58mg

A fermented condiment that accompanies many meals in Korea, when fermented kimchi contains helpful microorganisms that benefit digestion. Kimchi is delicious and adds a slightly sour tang to salads, sauces, rice dishes and more.

Yield: 8 ½ cup servings

Ingredients:

1 head Napa cabbage (about 2 lbs)
2 cups water, cold (filtered or distilled)
¼ cup Kosher salt (should be iodine free)
1 tsp granulated sugar
1 T garlic, minced (5-6 cloves)
1 tsp ginger, peeled and finely minced
2 T fermented hot fish paste (or fish sauce)
1-5 T Gochutgaru flakes (Korean red pepper)
1 cup Daikon radish, peeled, cut into matchsticks
4 med. green onion, cut into 1 in. pieces

Instructions:

1. Gather all ingredients and equipment.
2. Cabbage: cut cabbage lengthwise through stem into quarters, then into uniform pieces, about ¾ inch by 2 inches. Place cabbage in a large bowl, add salt. Massage with hands until it begins to soften. Add water. Cover with a large plate and add a weighted object (such as a can of beans) to press and let sit for 1-2 hours. Place in colander, rinse cabbage 3 times with cold water to remove excess salt. Set aside to drain.
3. Combine sugar, garlic, ginger, fish paste, and chili flakes (use between 1-5 tablespoons of red pepper depending on desired spice level) together to create a paste.
4. Gently squeeze any remaining liquid from cabbage, then add to bowl with spice mixture. Add green onion and radish. Using hands, gently rub spice blend into vegetables. Gloves are not necessary but highly recommended.
5. Pack kimchi into glass jar(s), pressing down on mixture until liquid brine rises to cover vegetables. Leave at least 1 inch of space at top of jar. Close jar.
6. You can consume the kimchi at any point (fermenting is not necessary but does provide signature sour flavor and probiotic benefit). To ferment your kimchi, follow these instructions:

Fermenting tips:

• Close jar loosely (leave room for air to escape). Set jar on countertop at room temp (68°), out of direct sunlight, for 1-2 days OR ferment in refrigerator (3-4 days). You may see bubbles, this is normal. Place jars on a plate or dish to capture any excess brine that may seep out.
• Check kimchi once per day, opening the jar and pressing with a clean finger or spoon to keep vegetables submerged in brine. Taste. Ripe kimchi is slightly sour, but vegetables are still firm and crisp. When desired level of fermentation is reached, transfer jar to the refrigerator for storage.

RECIPE NOTES
Salt: Use salt that is free of iodine and anti-caking agents, which can inhibit fermentation.

Water: Chlorinated water can inhibit fermentation, so use spring, distilled, or filtered water for best results.

Seafood flavor and vegetarian alternatives: Seafood gives kimchi a traditional savory umami flavor. Different regions and families may use fish sauce, salted shrimp paste, oysters, and other seafood. Use about 2 tablespoons of fish sauce, salted shrimp paste, or a combination of the two.

For vegetarian kimchi, Use 3/4 teaspoon kelp powder mixed with 3 tablespoons of water, or simply 3 tablespoons of water.

Storage: Kimchi can be refrigerated for up to a few months. Use clean utensils each time to extract the kimchi from the jar.

Nutrition Facts:

Calories 22 | Sodium 202mg | Fiber 4g | Carbohydrates 11g

A fun twist to at-home pizza to help increase veggie intake, replacing a flour crust with a bell pepper! Homemade sauce helps boost nutrition with less salt and sugar compared to store bought sauce.

Yield: 4 servings

Ingredients:

For Pizzas:
4 bell peppers
½ lb. lean ground beef or turkey
1 T olive oil
1 cup pizza sauce
1 Tbsp garlic powder
1 cup chopped veggies of choice (mushrooms, olives, onions, tomatoes)
½ cup mozzarella, part skim

For Pizza Sauce: (Prepares 3 cup)
1 (14.5oz) can diced tomatoes, undrained (can use fresh diced tomatoes)
1 (6oz) can tomato paste
1 tsp sugar
½ tsp dried oregano
¼ tsp garlic salt
½ tsp dried basil
Pinch crushed red pepper (omit if desired)

Instructions:

1. Heat oven to 375º F.
2. Cut bell peppers into halves lengthwise and remove seeds.
3. Brush bell pepper halves with olive oil. Season each half with Italian seasoning and garlic powder.
4. Place pepper halves on baking sheet and bake for 15 minutes.
5. While peppers are in the oven, brown meat on the stove top.
6. After baking peppers, add browned meat into the peppers and top with pizza sauce, mozzarella, then chopped veggies.
7. Return peppers to oven for 15-20 minutes or until cheese is melted and bubbly.
8. For Sauce:
   1. Combine all ingredients into food processor or blender and blend till smooth. Store leftovers in refrigerator.

Nutrition Facts:

Calories 228 | Carbohydrates 4g | Fat 7g | Protein 16g | Sodium 329mg | Fiber 6g

Yield: 8 servings
Prep time: 20 minutes
Total time: 1 hour 20 minutes

Ingredients:

1 12 oz. pkg black eyed peas, frozen
¼ cup apple cider or red wine vinegar
1 T stone ground or Dijon mustard
1 clove garlic, minced
1 T olive oil
¼ tsp salt
1 stalk celery, chopped
1 each bell pepper (any color)
1 cup sweet corn, frozen
1/3 cup cilantro, finely chopped
1 each avocado, ripe, diced
2 each Roma tomatoes, diced
To taste: fresh ground black pepper

Directions:

1. Prepare black-eyed peas according to package directions.
2. In a medium bowl, whisk together vinegar, mustard, garlic, and spices. Add all other ingredients. Mix. Refrigerate for at least one hour before serving. Eat cold as a side dish or salad, or serve with chips.

Nutrition Facts (per serving):

Calories 140 | Sodium 80mg | Carbohydrates 14g | Fiber 3g | Protein 4g

Chickpeas are a legume, and are rich in phytonutrients from the inositol family, with studies suggesting they have a role in fighting inflammation. Rich in protein and fiber, makes a crunchy salad topper or enjoy by itself as an afternoon snack.

Yield: serving size ¼ cup, 4 servings total

Ingredients:

1 15 oz chickpeas, canned, drained and rinsed
2 tsp. olive oil
½ tsp. smoked paprika
¼ tsp. garlic powder
¼ tsp. onion powder
1/8 tsp. cayenne, dried (optional)
1/4 tsp Kosher salt

Instructions:

1. Gather all ingredients and equipment. Preheat air fryer to 390°F.
2. Drain and rinse chickpeas. Pat dry with paper towel.
3. In a medium bowl, combine chickpeas with oil, toss to coat. Add spices and salt and toss again.
4. Add to air fryer basket, roast for 11-15 minutes, stopping 2-3 times (every 4 minutes or so) to shake basket to redistribute chickpeas for even cooking.
5. Remove chickpeas from air fryer when they reach desired crisp level (NOTE: they will continue to crisp a little after removal before they cool).
6. Allow to cool slightly. Taste, adding additional spices or salt if preferred. Allow to cool completely. Store at room temperature in an airtight container. Will keep for up to 1 week.

Alternate oven cooking directions: Before coating with oil, ensure chickpeas are as dry as possible (with clean paper towels). Pre-heat oven to 400 F. Spread in single layer on a foil covered baking sheet. Cook in oven for 25-30 minutes, stirring occasionally, until brown and crunchy.

Nutrition Facts:

Calories 110 | Total Fat 3g | Sodium 250mg | Carbohydrates 17g | Fiber 7g | Protein 5g

Simple and delicious side that takes less than 5 minutes of prep time and only 5 ingredients!

Yield: 4 servings

Ingredients:

1 (16 oz) pkg mushrooms, sliced (shiitake, button, bella)
3 cloves garlic, minced
3 T balsamic vinegar
1 T soy sauce, low sodium
1 tsp fresh herbs (oregano, thyme, or parsley), minced or ½ tsp dried

Instructions:

1. Preheat oven to 400 degrees.
2. Add mushrooms to medium bowl. Toss with all other ingredients. Spread out onto a covered sheet pan.
3. Roast in oven for 12-18 minutes or until brown and crispy (stir halfway through).

Nutrition Facts:

Calories 95 | Carbohydrate 3g | Protein 1g | Sodium 205mg | Fiber 2g

A quintessential Southern side or base, grits are a cheap and easy whole grain alternative, and every community has its own style of presentation. This creamy version of a Georgian classic combines sharp cheddar cheese and a blend of seasonings for a spicy, savory kick with less fat and calories.

Yield: 4-6 servings

Ingredients:

1 cup low-fat milk
2 cups chicken broth, no salt added
1 cup water
1 cup grits (not quick cook)
1 tsp black pepper, fresh ground
1 tsp Creole seasoning, no salt added
1 tsp garlic powder
To taste: Salt
6 oz. sharp cheddar, shredded
2 T green onions or chives, minced

Instructions:

1. Gather all equipment and ingredients.
2. Add milk, water, chicken broth, black pepper, creole seasoning, and onion powder into a large, heavy-bottomed pot over medium-high heat and bring to a boil. Once the milk mixture comes to a boil, very slowly add the grits while continually whisking for 2 minutes.
3. Once all the grits have been moistened, decrease the heat to low and cover. Remove lid and whisk frequently, every 5 minutes, to prevent grits from sticking or forming lumps; making sure to get into corners of pot when whisking.
4. Cook for 25-30 minutes or until mixture is creamy and thickened.
5. Turn off heat. Add cheese. Stir until cheese is melted. Taste grits and add salt or hot sauce, if desired. Top with chives. Serve immediately.

Eaten over brown rice with a dollop of plain yogurt, this is a very savory and satisfying meal.

Yield: 4 servings

Ingredients:
1 tsp ginger, peeled and finely grated
1 clove garlic, mashed to a paste
2 tsp ground coriander
1 tsp ground cumin
¼ cup water
3 T canola oil
¼ tsp cumin seeds
1 each shallot, small, minced
1 T tomato paste, mixed with 1 tablespoon of water
1¼ cups dried green lentils, rinsed
¼ tsp ground turmeric
4 oz. green beans, cut into 3/4-inch lengths
4 oz. kale, stemmed and leaves finely chopped
1 each carrot, thinly sliced
1 cup cilantro, finely chopped
½ tsp cayenne pepper
To taste: salt
To serve: Naan

Instructions:

1. Gather all equipment and ingredients.
2. In a small bowl, combine the ginger, garlic, coriander and ground cumin. Stir in 1/4 cup of water to make a paste.
3. Heat a large skillet on medium, add oil. Add the cumin seeds and cook over medium high heat for 5 seconds, just until sizzling. Add the shallot and cook, stirring, until lightly browned, about 1 minute. Add the spice paste and let cook until most of the liquid has evaporated, about 2 minutes. Stir in the tomato paste and cook until thick, about 1 minute longer.
4. Add lentils and turmeric with 5 cups of water and bring to a simmer. Cover partially and simmer over low heat for 15 minutes, until the lentils are barely tender.
5. Add the green beans, kale, carrot, ¾ cup of the cilantro, cayenne pepper and salt. Cook until the lentils and vegetables are tender, about 15 minutes. Scrape in the spice paste and the remaining cilantro. Simmer for 5 minutes and turn off heat.
6. Serve with steamed basmati rice, warm naan and plain yogurt.

This tasty appetizer is commonly served in Italy. It is a fresh and simple way to get in your antioxidants! Balsamic vinegar is full of antioxidants and it also aids in healthy digestion with probiotics. This is a common ingredient used in everyday Italian cooking.

Yield: 8 servings

Ingredients:

1 loaf whole wheat baguette (thin, crispy loaf)
8 each Roma tomatoes
1 tsp olive oil
1 T Balsamic vinegar
1/3 cup fresh basil, chopped
1 T minced garlic
¼ cup parmesan cheese
1 pinch pepper
1 pinch salt

Instructions:

1. Gather all equipment and ingredients. Toast bread slices.
2. Dice Roma tomatoes and chop basil, then place both ingredients in a medium sized mixing bowl.
3. Add parmesan, olive oil, balsamic vinegar, garlic, salt, and pepper to the mixing bowl.
4. Combine the ingredients together.
5. Once bread is toasted, cover the bread slices in your tomato mixture to serve.

Nutrition Facts: (8 servings):

Calories 109 | Protein 4.4g | Carbohydrates 18g | Fiber 1g | Sodium 269mg

Substitute any root vegetable (sweet potatoes, Brussel sprouts, etc.) desired in this versatile recipe.

Yield: 4 servings

Ingredients:

5 large carrots, peeled and sliced
4 beets, peeled and diced
1 T olive oil
1 T butter
3 T maple syrup
To taste: salt
To taste: pepper

Instructions:

1. Preheat oven to 425 F.
2. Cut the beets and carrots into uniform chunks. Add to medium bowl.
3. Drizzle the olive oil onto the beets and carrots and add salt & pepper. Toss until they're coated. Spread them out in an even layer onto a parchment covered baking sheet (do not crowd pan for best results).
4. Roast for about 15-20 minutes, or until they veggies are tender-crisp (this will vary depending how big the pieces are).
5. Take the baking sheet out of the oven and add the butter and maple syrup directly to the baking sheet. Let the butter melt. Use a spoon to evenly coat carrots and beets.
6. Return the baking sheet to the oven for another 5 minutes.

Substitute carrots or any winter squash desired in this versatile recipe.

Yield: 6 ½ cup servings

Ingredients:

2 large sweet potatoes
1 T avocado oil
1 tsp. cardamom (or cinnamon)
1 T butter
3 T maple syrup
To taste: salt
To taste: pepper
½ cup pecans, chopped

Instructions:

1. Preheat oven to 425F.
2. Cut the sweet potatoes into uniform 1-inch cubes. Add to medium bowl.
3. Drizzle the oil onto the vegetables, toss, and cardamom, salt & pepper, and chopped pecans (if using). Toss until coated. Spread them out in an even layer onto a parchment covered baking sheet (do not crowd pan for best results).
4. Roast for about 20 minutes, or until the veggies are tender-crisp.
5. Take the baking sheet out of the oven and add the butter directly onto hot pan. Set aside for 1-2 minutes, allowing the butter to melt. Use a spoon to evenly coat, drizzle maple syrup over the potatoes.
6. Return the baking sheet to the oven for another 5 minutes.

Nutrition Facts (½ cup (with pecans):

Calories 154 | Carbohydrate 11g | Dietary Fiber 4g | Protein 3g | Sodium 119mg | Potassium 320 mg

Charoset is a key component of a Seder plate used during the celebration of Passover. This recipe uses two types of nuts and multiple spices to bring new flavors and health benefits to the Passover staple.

Yield: 6 servings

Ingredients:

3 each apples (Fuji, Honeycrisp, and Golden Delicious are great options)
3 T lemon juice
½ cup walnuts, chopped
½ cup pecans, chopped
¼ cup raisins
2 tsp cinnamon, ground
½ tsp cardamom, ground
½ tsp nutmeg, ground
3 T honey
1/3 cup sweet red wine (Manischewitz or other kosher, sweet wine)
Pinch salt

Instructions:

1. Gather all ingredients and equipment.
2. Chop the apples into small ¼ in. cubes. Place the apple into a large mixing bowl and pour lemon juice over them. Stir the apple pieces so they are all coated in lemon juice to prevent browning.
3. Add all remaining ingredients and mix together. If you prefer your charoset with smaller pieces of apple and nuts, place the mixture in a food processor and pulse it on and off for about 30 seconds.
4. Cover the bowl and allow it to chill in the refrigerator prior to serving. The charoset will stay good for up to 3 days in the fridge.

Nutrition Facts:

Calories 271 | Fiber 5.1g | Carbohydrates 34g | Sodium 55mg

Roasting a tray of veggies is a great way to meal prep! Balsamic vinegar, olive oil and herbs coat these roasted vegetables in this colorful side dish.

Yield: 8 servings

Ingredients:

1 each red onion, cut into eight even pieces
1 each yellow summer squash, cut into ½ in. thick slices
1 head broccoli, chopped into florets
2 each red, yellow, and/or green bell peppers, sliced into ½ in. strips
2 cloves garlic, thinly sliced
½ tsp Parsley, dried (or 1 T fresh, chopped)
2 T Balsamic vinegar
2 tsp. olive oil
½ tsp. oregano, dried
½ tsp. salt
½ tsp. black pepper

Instructions:

1. Gather all equipment and ingredients. Preheat oven to 425 F.
2. In large mixing bowl, combine the vegetables and garlic. Set aside.
3. In a small bowl, combine the parsley, vinegar, oil, oregano, salt and black pepper and mix well. Pour over the vegetables and toss to coat.
4. Place vegetable mixture on to large baking sheet. Bake for about 25-30 minutes or until vegetables are crisp-tender, stirring twice. Tip: Vegetables should be spaced out evenly to avoid overcrowding the pan. Overcrowding steams the veggies and you won’t get that delicious crispy roasted flavor!

Nutrition Facts (1 cup serving):

Calories 78 | Sodium 118mg | Carbohydrates 6g | Fiber 8g

Liven up everything from burgers and tacos to pizza and potato salad with these easy, 5-ingredient pickled onions that also offer prebiotic benefits for our microbiome.

Ingredients:

1 medium red onion, cut into very thin strips
½ cup vinegar (white or apple cider)
2 T water
1 tsp. sweetener (sugar, honey, or maple syrup NO artificial sweetener)
½ tsp. salt (Kosher or sea salt recommended)

Instructions:

1. In a small saucepan over med-high heat, add vinegar, sugar, salt, and water. Bring to a low simmer. (You can also simply boil in the microwave).
2. Pack sliced onions loosely into a jar (with a lid). Carefully pour hot vinegar mixture over onions. Screw on lid, shake gently until onions are coated evenly.
3. Marinate for at least 30 minutes before eating. Refrigerate. Onions will keep for up to 1-2 months in pickled mixture.

Variations:

Garlicky pickled onions: Add 2-3 sliced garlic cloves to onion mixture.

Spicy pickled onions: Try adding in 1-2 slices of fresh jalepeno or a pinch of crushed red pepper flakes for a mildly spicy onion, or sliced habanero to go very spicy!

Yucatan Style: Use orange juice as the acid base instead of vinegar with sour Seville (or navel) oranges for a citrus-y, Yucatan-style pickled onion.

Yield: 4-6 servings

Ingredients:

4 cups Brussel sprouts, ends trimmed and halved
1 butternut squash, peeled, seeded, and cut into bite-size cubes (about 5 cups)
2 cups pecan halves
2/3 cup dried cranberries
5 T olive or avocado oil
2 T maple syrup
1 tsp cinnamon
Salt to taste

Instructions:

1. Preheat oven to 350 F.
2. Place foil lining on a baking sheet and spread pecans in a single layer.
3. Toast pecans for 7-10 minutes, watching carefully to avoid burning & tossing during cooking.
4. Trim Brussel sprout ends and slide in half.
5. Combine Brussel sprouts with 3 tablespoons oil and salt to taste.
6. Remove toasted pecans from baking sheet (allow to cool in a bowl) and turn oven to 400 degrees F.
7. Layer Brussel sprouts on the baking sheet. Roast for 15-25 minutes depending on size of sprouts. Optional tossing during the roasting can promote even browning.
8. While Brussel sprouts are cooking, cube butternut squash to a bowl. Add 2 tbsp oil, 2 tbsp maple syrup, 1 tsp cinnamon, and a dash of salt to the bowl. Mix well.
9. Remove cooked Brussel sprouts from the baking sheet, setting aside. Place the butternut squash cubes in a single layer on the same cookie sheet and roast at 400 for 20 minutes or until soft.
10. Combine the cooked Brussel sprouts, butternut squash cubes, and cranberries into a large bowl. Mix in the toasted pecans just before serving to keep them crunchy.

This vegan and gluten free recipe is a great way to pack a lot of flavor (and nutrition) into your next get together. Serve with cut up celery and carrot sticks to add more color and texture to the plating.

Yield: Serves 4-6

Ingredients:

Cauliflower:

1 head cauliflower, cut into bite-size florets
1 T extra virgin olive oil
1 T cornstarch
To taste: fresh ground pepper
¼ cup hot sauce
1 T butter, melted
1 clove garlic, finely minced
1 T parsley, chopped

Blue Cheese Dip:

2 ounces blue cheese
½ cup Greek yogurt, plain
1 tsp lemon juice (fresh is best)
1 T parsley, minced
To taste: salt and pepper

Instructions:

1. Preheat oven to 450 degrees.
2. In a medium bowl, combine cornstarch and olive oil. Add fresh ground pepper to taste. Add cauliflower to bowl, toss lightly to coat.
3. Roast cauliflower in oven on a parchment-lined baking sheet for 12-15 minutes, until fork tender.
4. Meanwhile, in the same bowl, combine hot sauce, melted butter, minced garlic, and 1 tablespoon of the chopped parsley. When cauliflower is done roasting, toss with buffalo sauce to coat.
5. For blue cheese dip: In a small microwave safe bowl, melt blue cheese, then add other ingredients (adding salt and pepper to taste). Serve with cauliflower.

Quick and easy to throw together, this crunchy snack is a fantastic alternative to chips and makes a healthy party appetizer or anytime snack.

Yield: 4¼ cup servings (2 cups total)

Ingredients:

1 (16 oz) pkg frozen edamame, shelled (thawed)
1 T avocado or olive oil
¼ cup parmesan cheese, finely grated
To taste: salt and ground black pepper

Instructions:

1. Preheat oven to 400 F.
2. Remove thawed edamame from bag. Drain and blot dry (the drier you can get them, the better!).
3. Add to medium bowl. Toss with all other ingredients. Spread out onto a covered sheet (don’t crowd sheet, or edamame will steam and not roast).
4. Roast in oven for 30-35 minutes or until brown and crispy (stir halfway through).

Nutrition Facts:

Calories 125 | Carbohydrate 6g | Protein 8g | Sodium 185mg | Fiber 4gm

This quick and tasty dip is an excellent source of protein and calcium.

Yield: 3 cups

Ingredients:

1 large English cucumber, shredded
2 cups Greek yogurt, plain
1 small lemon, zest and juice
1-2 T dill, fresh, minced
1-2 garlic cloves, minced
To taste: Kosher salt and ground black or white pepper

Instructions:

1. With a paper towel or clean kitchen towel, squeeze as much moisture as possible out of shredded cucumber. Add cucumber to a medium bowl, along with all other ingredients (except salt and pepper). Blend thoroughly. Add salt and pepper and additional spice to taste. Serve with chips or vegetables or spread on sandwiches in place of mayonnaise.

Nutrition facts (per ¼ cup serving):

Calories 96 | Fat 1.5g | Carbohydrates 1g | Protein 3.5g | Sodium 220 mg

Shhh! If you don’t tell, no one will guess that this zippy addition to any party is packed with fiber, iron, calcium and plant protein! Eat with sturdy tortilla chips or cut up veggies.

Yield: 2 ½ cups

Ingredients:

12 oz Edamame (frozen or fresh), shelled, cooked, cooled
½ cup, packed cilantro, fresh (or parsley), rough-chopped
¼ small red onion, diced
1 medium lime, zest and juice
1 large avocado, ripe
½ cup Greek yogurt, plain (or plant-based yogurt)
2-3 cloves garlic, fresh
1 whole jalapeño, chopped (with seeds will be spicier!)
¼ tsp. red pepper flakes (if desired)
To taste: Kosher salt and ground black or white pepper

Instructions:

1. Blend all ingredients (except salt and pepper) in food processor or blender. Add salt and pepper and additional spice to taste. Serve with chips or vegetables or spread on sandwiches in place of mayonnaise.

Variations:

Spice it Up: Experiment with different chilies or spices

Veggie-tastic! Up the antioxidant power by adding additional chopped vegetables such as Roma tomatoes, diced cucumber, or fresh spinach. Or try adding diced pineapple for a sweeter take.

Make it Chunky: Mix diced onion/and or jalapeno into dip after the food processing.

Nutrition Facts (per ¼ cup serving):

Calories 195 | Fat 3.5g | Carbohydrates 4g | Protein 6.5g | Sodium 220mg

These delicious, lightly sweet and savory potatoes are perfect for any fall potluck or as a pretty side for your holiday table. Tip: Bake the potatoes a day or two before to cut down on prep the day you wish to serve. Purchase sweet potatoes that are uniform in size, and rounded rather than long and thin for best results.

Yield: 4 servings

Ingredients:

4 sweet potatoes
1 yellow onion, diced
½ bell pepper, any color, diced
½ cup brown rice, cooked
3 T dried cranberries, rough chopped
¼ cup + 2 T pecans, chopped
1 tsp + 3 T olive oil (or avocado or canola oil)
2 T Balsamic vinegar
3 cloves garlic, minced fine
2 T Maple syrup or honey
1 tsp mustard, Dijon or stone ground
To taste: salt and pepper

Instructions:

1. Preheat oven to 400F.
2. Poke sweet potatoes all over with a fork. Place in an oven safe dish. Roast in oven for 40 minutes to 1 hour (depending on size of sweet potato). Remove from oven. Allow to cool. Cut in half (lengthwise) and scoop out potato (retain skins). *This step can be done ahead of time, and sweet potatoes can be kept in refrigerator for 2-3 days beforehand.
3. While potatoes are roasting, cook rice according to package directions in small pot.
4. Heat a large skillet on medium heat. Add 1 tsp of oil. Saute onion for 5 minutes. Add diced bell pepper. Turn off heat.
5. In same skillet, add rice, dried cranberries, and pecans (save back 2 tablespoons for garnish).
6. Using the pot you cooked the rice in, add the remaining olive oil, vinegar, garlic, maple syrup, and mustard. Whisk to combine, then add to sweet potato mixture. Taste, add salt and fresh ground pepper as desired.
7. Using original oven safe dish, fill retained potato skins.
8. Sprinkle remaining pecans for garnish. Return the baking sheet to the oven for another 5-10 minutes to heat. Serve!

This recipe is the perfect appetizer to celebrate peach season. Paired with low-fat Ricotta cheese, walnuts and basil, this recipe is a delicious way to increase your fiber content. Substitute apples or pears if peaches are not in season.

Yield: 8 servings

Ingredients:

1 cup Ricotta cheese
2 tsp lemon juice, fresh
¼ tsp salt
1 T honey
½ cup walnuts, lightly toasted, finely minced
2 T basil, fresh, cut into very thin strips
1 loaf whole wheat ciabatta bread, cut thinly into 10-16 slices
1 T olive oil
2 each peaches, sliced
1 cup Balsamic reduction (see below)
To taste: ground pepper

Instructions:

1. Gather all equipment and ingredients.
2. In a medium-sized bowl, mash together the ricotta, lemon juice, salt, honey, walnuts and minced basil until combined. Refrigerate until just before serving.
3. Shortly before serving, brush the bread slices on both sides with olive oil, and grill in a skillet (a ridged one, if available) over medium heat on both sides until golden.
4. For Balsamic reduction: Place 1 cup balsamic vinegar in a small non-aluminum saucepan (a shallow one, if possible) and heat to boiling. Turn the heat down as low as possible, and simmer uncovered for about 20 minutes, or until the vinegar is thick and reduced in volume by about half. Check it every 5 minutes or so, to be sure it isn’t cooking down too quickly.
5. Transfer the toasts to a serving plate, and spoon a heap of the ricotta mixture onto each. Arrange a few peach slices on top, drizzle on some balsamic reduction, and if you like, top each with a few very thin strips of fresh basil. Add a few grinds of black pepper, and serve right away.

Nutrition Facts (per serving):

Calories 220 | Carbohydrates 31g | Fiber 2g

This recipe is very customizable! Try switching the watermelon for blackberries, pineapple or peach slices. You can also substitute mozzarella for the feta cheese, or add simple elegance with a drizzle of olive oil or balsamic reduction (see recipe below).

Yield: 22 skewers (9 servings)

Ingredients:

1 medium watermelon, cut into 1 inch cubes
2 pkgs Feta cheese, cut into 1 inch cubes
2 cups mint leaves, ripped into small pieces
To taste: fresh ground pepper

Instructions:

1. Using toothpicks or small wooden skewers, assemble watermelon, cheese, and mint leaves. Garnish with a small amount of ground black pepper. Drizzle with olive oil or balsamic vinegar reduction (see directions below). Enjoy!
2. For Balsamic reduction: Place 1 cup balsamic vinegar in a small non-aluminum saucepan (a shallow one, if possible) and heat to boiling. Turn the heat down as low as possible, and simmer uncovered for about 20 minutes, or until the vinegar is thick and reduced in volume by about half. Check it every 5 minutes or so, to be sure it isn’t cooking down too quickly.

Nutrition Facts (per serving):

Calories 68 | Total Fat 3.4g | Saturated Fat 0.5g | Trans Fat 0g | Cholesterol 0mg | Sodium 314mg | Potassium 469mg | Total Carb 8.1g | Dietary Fiber 2.3g | Protein 2g | Vitamin A 301% | Vitamin C 31% | Calcium 4% | Iron 13%

Looking for a delicious afternoon snack? These simple, low-sugar parfaits can be made in advance and are very customizable. Try adding dark chocolate chips, homemade granola, or your favorite frozen fruit.

Ingredients:

1 (32 oz.) Greek Yogurt, plain
1 tsp vanilla extract
2 T honey or maple syrup
1 lb. berries (sliced strawberries, blueberries, etc.)
½ cup nuts, toasted, chopped
½ cup coconut flakes, unsweetened
Garnish chia seeds, additional nuts or fruit

Instructions:

1. In a medium bowl, mix together yogurt, vanilla extract, and honey. In individual cups, layer yogurt and berries (starting with yogurt). Top each parfait with nuts and coconut flakes. If desired, add additional fruit for garnish. Finish with a small sprinkle of chia seeds. Drizzle with additional honey if desired. Enjoy!

Nutrition facts (per ¼ cup serving):

Calories 127 | Fat 1.5g | Carbohydrates 8g | Protein 6g | Sodium 185mg

These savory latkes can be made ahead of time and freeze beautifully.

Yield: 8 latkes

Ingredients:

2 cups zucchini, shredded
½ tsp salt, kosher
1 each Egg, beaten
½ small onion, grated
2 T bread crumbs, whole grain
Pinch ground black pepper
2 T Canola oil
Greek yogurt/applesauce for topping, optional

Instructions:

1. In a large bowl, toss zucchini and 1/4 teaspoon salt; let stand for 10 minutes. Squeeze out the moisture then mix in the eggs, onion, bread crumbs, pepper and the rest of the salt.
2. In a large skillet, heat oil over medium heat. Drop batter by tablespoonfuls into oil; press lightly to flatten. Saute for 2 minutes on each side or until golden brown. Serve with Greek yogurt or applesauce if desired.