Salads

This vibrant summer salad is not only bursting with flavor, but helpful phytonutrients such as alliums, terpenes, and carotenoids. Carotenoids found in dark leafy greens such as spinach may inhibit cancer cell growth.

Serves 6-8

Ingredients:

1 large mango, cut into two planks
1 large pineapple, cored, cut into spears
1 red bell pepper, diced
4 green onions, sliced
1 avocado, diced
4 cups baby spinach leaves, rough chopped
1 cup quinoa, cooked
½ cup cilantro, finely chopped
½ cup mint, finely chopped

Dressing:

½ cup pineapple juice
2 T olive oil, extra virgin
2 T rice wine vinegar
1 T honey
½ tsp salt
To taste: black pepper
Garnish with: toasted coconut, toasted chopped pistachios

Instructions:

1. Gather all equipment and ingredients.
2. Preheat grill to medium high heat and lightly oil grate.
3. Slice mango (2 “cheeks” on either side of the large flat seed in center). Peel and core pineapple. Cut long pieces of mango (2 inches wide, 5-7 inches long).
4. While fruit is grilling, prepare green onions, bell pepper, spinach, avocado, quinoa, and herbs. Add to a large salad bowl.
5. Place fruit on grill until heated through and grill marks appear (about 3-4 minutes each side). Remove from grill and allow to cool. Chop mango and pineapple into pieces. Add to salad.
6. In a small bowl, whisk together dressing ingredients. Toss with salad. Garnish with coconut and chopped pistachios. Enjoy! Note: If not consuming entire salad, only add dressing to the portion you will be eating immediately. Store additional dressing in a covered jar. Consume within next 5 days.

Optional: add grilled fish or chicken, edamame, sliced red onion, or leftover roasted vegetables

Nutrition (per 1½ cups salad):

Calories 417 | Protein 8g | Carbohydrates 38g | Fat 7g | Fiber 11g | Sodium 198mg | Potassium 429mg | Vitamin A 1901 IU | Vitamin C 125mg

Yield: 4 servings

Ingredients:

4 ea. beets, small, yellow or red
½ cup water
¼ cup balsamic vinegar
3 T extra-virgin olive oil
1 ea. garlic clove, minced
2 tsp. sugar
½ tsp. salt
¼ tsp. ground black pepper
7 oz. mixed salad greens
8 ea. Sunsweet D’Noir pitted dried prunes, halved
½ cup blue cheese, crumbled
¼ cup almonds, toasted, chopped

Instructions:

1. Heat oven to 375°F.
2. Place beets and water in small baking dish. Cover tightly with aluminum foil; bake 45 to 60 minutes or until tender. Cool slightly; peel skin off beets. Cut each beet into 8 wedges; set aside.
3. In small bowl, combine vinegar, oil, garlic, sugar, salt, and pepper.
4. In large bowl, combine mixed greens, dried prunes, and beets. Drizzle with vinaigrette; toss to coat. Arrange salad evenly onto 4 salad plates. Top each with cheese and almonds.

Note: One (16 ounce) can whole beets, drained and sliced, may be substituted for fresh beets.

Ingredients: Salad

4 cups mixed greens “Spring Mix”
1 cup dried cranberries or cherries
½ red onion, sliced thin
3/4 cup blue cheese, crumbled
1/3 cup cashews, toasted

Ingredients: Vinaigrette

4 T balsamic vinegar
1 T maple syrup
1 T fresh Italian parsley, chopped
1 t fresh thyme
1 T fresh chives, chopped
1/3 cup extra virgin olive oil
Kosher salt and ground black pepper to taste

Directions:

1. In a small bowl whisk together all vinaigrette ingredients. Season to taste.

There is not one nutrient or one type of food that alone can prevent or cure cancer. But getting a variety of nutrients through a plant-based diet is shown to be protective against cancer. This recipe has a variety of plant foods and ingredients providing an array of beneficial nutrients, some of which include:

• Cranberries - a great source of vitamin C and contain a variety of flavonoids allowing for a strong antioxidant power. Possible actions and benefits include boosting the immune system and inhibiting tumor growth.
• Greens - loaded with a variety of nutrients including fiber, folate, vitamin A, vitamin K, iron, and a wide variety of phytochemicals including carotenoids, saponins, and flavonoids. It’s possible that carotenoids found in food can help to inhibit the growth of a variety of cancers.
• Nuts - contain healthy oils called monounsaturated fatty acids, which can help to promote healthy blood cholesterol levels. Nuts also contain a phytochemical called phytic acid. Studies suggest that phytic acid may prevent tumors from forming in the colon, lung, prostate, and skin.

Using some of summer’s (and New England’s) freshest ingredients, this salad is bursting with flavor. Pair it with anything you’re cooking on the grill.

Yield: 10 servings

Ingredients:

5 ears corn, fresh, shucked
1 cup tomato, chopped
1 cup cucumber, chopped
¼ cup green onions, sliced
¼ cup sugar
½ cup white distilled vinegar
½ tsp salt
¼ tsp pepper

Instructions:

1. Gather all equipment and ingredients.
2. Place the shucked corn in a large pot and fill with tap water until all ears are just covered. Place over high heat and bring to a boil. When water is rapidly boiling, cook for 5 minutes. Then immediately drain and rinse corn with cold water. Set aside to cool.
3. In a large bowl, cut the corn from the cobs and scrape the cobs well. Add the tomato, cucumber and onions to the freshly cut corn.
4. In a small bowl, combine the sugar, vinegar, salt and pepper. Whisk together to combine until sugar is dissolved.
5. Pour the dressing over the fresh vegetables and toss to coat well. Serve immediately, or cover tightly and refrigerate until ready to serve, up to 24 hours.

Sweet and savory flavors will make this brightly colored, simple to make salad a big hit at your next barbecue. To amp up the protein, you could add toasted walnuts or diced grilled chicken to make this a main dish. This end of summer salad can be assembled in less than 10 minutes.

Yield: 6 servings

Ingredients:

½ cup balsamic vinegar
2 T honey
3 each peaches, ripe, pitted and cut into wedges
2 T extra virgin olive oil, divided
To taste: salt and pepper
6-8 cup spring mix or arugula
¼ cup goat cheese, crumbled

Instructions:

1. Prepare grill or broiler unit. Gather all equipment and ingredients.
2. In a small saucepan, add vinegar and bring to boil on medium heat. Reduce heat and simmer until sauce is reduced by half (takes about 3-5 minutes). Remove from heat, stir honey into warm vinegar reduction. Set aside to cool.
3. Toss peaches in 1 T of olive oil, then place onto grill. Heat for 1-2 minutes, until grill marks form but peaches are still firm. Set aside to cool.
4. In a large bowl, combine other 1 T of olive oil, salt, and pepper. Add in salad greens, toss to coat.
5. Top with peaches, goat cheese, and drizzle of vinegar reduction. Serve.

Nutrition Facts:

Calories: 120 | Carbohydrates 20g | Protein 3g | Fiber 2g

Tired of lentil soup and stew? Bored with Caesar salad? Try this perky citrusy salad packed with protein and fiber from the black lentil and refreshing flavor from the myriad of herbs. Also great as relish for grilled vegetables and lean meat!

Yield: 4-6 servings

Ingredients:
1 cup lentils
3 cup water
1/4 cup extra virgin olive oil (EVOO)
1/4 cup lemon juice
1 T balsamic vinegar
½ tsp kosher salt
1 cup fresh cilantro, roughly chopped
1 cup fresh parsley, roughly chopped
1 cup fresh mint, roughly chopped
1 T fresh dill, roughly chopped
1 cup cherry tomatoes, sliced
1 cup cucumber, small diced

Instructions:

1. Boil lentil in water for 15-20 minutes. Drain and set aside.
2. Whisk together the EVOO, lemon juice, balsamic vinegar, and kosher salt in a bowl.
3. Add the lentil, chopped herbs, cucumber, and tomatoes.
4. Toss until well coated. Serve chilled.

The sweetness of mango pairs well with the spicy tang of lime in this flavor and nutrient packed salad. Prepare the vinaigrette a day in advance to allow flavors to fully develop in the refrigerator.

Yield: 6-8 servings

Cost Per Serving: $1.62

Ingredients:

For Shrimp:

½ lb raw shrimp, peeled and deveined
1 tsp olive oil
¼ tsp kosher salt
¼ tsp black pepper, ground
½ tsp garlic powder
¼ tsp cayenne powder (optional)

For Salad:

1 cup quinoa, cooked, cooled
4 cups mixed baby greens
1 each mango, peeled and sliced
1 cup cherry tomatoes, cut in half
1 each avocado, sliced
1 cup cucumber, chopped

For dressing:

¼ cup olive oil
2 T lime juice (zest lime first)
1 tsp Dijon mustard
½ tsp garlic powder
To taste: salt and Pepper

Instructions:

1. Gather all equipment and ingredients.
2. For shrimp: Drain shrimp, blot dry. In medium hot skillet, add oil. Tilt pan so bottom of skillet is well coated. Add shrimp to pan in even layer. Sprinkle with garlic powder, cayenne powder (if desired), and salt and pepper. Shrimp cooks quickly (2-3 minutes on each side) Do not overcook. Remove from pan, remove pan from heat.
3. For salad: In large bowl, combine all ingredients.
4. For dressing: In small bowl, whisk together all ingredients.
5. Chop shrimp into smaller pieces for more uniform salad, if desired. Combine all three components, serve.

This colorful salad incorporates a myriad of flavors and is great for large groups.

Yield: 20 servings

Ingredients:

2 cups romaine lettuce, chopped
2 cups butter lettuce, torn into bite-sized pieces
2 cups red cabbage, thinly sliced
1 each cucumber, cut into half moons
4 each tomato, cut into wedges
5 each carrots, cut into matchsticks
2 15 oz. cans chickpeas, drained
1 15 oz. cans artichokes, drained, roughly chopped
1 cup corn
1 cup roasted red peppers, thinly sliced
1 cup Kalamata olives, thinly sliced
1 cup parsley, roughly chopped
1 cup sunflower seeds
2 cups feta cheese

For the Vinaigrette:

½ cup red onion, very finely chopped
½ cup water
1 cup red wine vinegar
3 tsp salt, plus more to taste
3 tsp black pepper, plus more to taste
½ cup olive oil

Instructions:

1. Gather all ingredients and equipment.
2. Prepare all vegetables according to ingredient list.
3. In a small bowl, whisk the onions, water, vinegar, salt, and pepper. Let sit at room temperature for 5 minutes to allow the flavors to develop. Add ½ cup of the oil to the vinegar mixture. Add additional to taste.
4. Divide half the following ingredients among two large bowls: Romaine lettuce, Butter lettuce, red cabbage, cucumber, tomatoes, carrots, chickpeas, artichokes, and corn. Toss with enough dressing to coat, and season to taste with additional salt and pepper.
5. Sprinkle the top of the salad with roasted red peppers, olives, parsley, sunflower seeds and feta.

Celebrate all the flavors of early fall in one bowl. The tart and chewy dried fruit will balance the pungent, creamy blue cheese beautifully, and are complemented by a quick and simple vinaigrette that comes together in less than a minute. If desired, add 1 cup of diced grilled chicken or a can of drained chickpeas to make this salad a complete meal.

Yield: 6-8 servings

Ingredients:

For Salad:

4 cups mixed baby greens, rough chopped
1 cup dried cranberries or cherries
½ small red onion, sliced thin
½ cup blue or gorgonzola cheese, crumbled (can substitute feta for milder flavor)
½ cup pecans, toasted

For dressing:

2 T olive oil
¼ cup apple cider vinegar
2 tsp honey
To taste: salt and Pepper

Instructions:

1. Gather all equipment and ingredients.
2. For salad: In large bowl, combine all ingredients.
3. For dressing: In small bowl, whisk together all ingredients. Can be stored in refrigerator for up to 2 weeks.

This salad is an inexpensive, delicious way to enjoy lentils. Although this version of the recipe uses lemon zest, in traditional Moroccan fare preserved lemon peel is used to give a signature salty/sour profile to the dish.

Yield: 8¾ cup servings

Ingredients:

1 cup lentils, rinsed well
1 T olive oil
1 tsp paprika
1 tsp cumin, ground
1 lb carrots, diced
1 large yellow onion, diced
3 large lemons zested, juiced
1/3 cup olive oil
½ tsp ground black pepper
14 dried figs (or pitted dates), cut into 8 pieces
½ cup fresh mint, chiffonade (cut into very thin strips)
½ tsp salt (more to taste)

Instruction:

1. Gather all ingredients.
2. Cook lentils according to package directions. Drain.
3. While lentils are cooking, heat medium skillet. Toast cumin and paprika for one minute. Add 1 T olive oil. Add carrots and onions; cook, stirring occasionally, until tender (about 10-15 minutes). Remove from heat and allow to cool.
4. In a small bowl, combine lemon juice, lemon zest, 1/3 cup olive oil, black pepper, and ½ tsp salt.
5. Add dates and mint to lentil mixture. Toss with wet ingredients. Add salt and pepper to taste, if desired.

Nutrition Facts (per ¾ cup serving):

Calories 190 | Protein 7g | Dietary fiber 11g | Carbohydrates 20g

Using whole grain pasta and creating your own simple dressing are the key to getting big flavor with very little salt added.

Yield: 8 servings

Ingredients:

For the pasta salad:

8 oz. whole grain pasta (rotini)
½ each medium red onion
2 cups cherry tomatoes, cut in half
1 cup fresh basil, sliced into thin strips (chiffonade)
1 cup baby spinach, sliced into thin strips (chiffonade)
8 oz. fresh mozzarella balls (often called pearls)
1 15-oz. can chickpeas, rinsed and drained

For the dressing:

¼ cup balsamic vinegar
2 T Dijon mustard
2 T maple syrup
3 cloves garlic
1 tsp dried oregano (or dried Italian seasoning)
¾ cup olive oil

Instructions:

1. Gather all ingredients and equipment.
2. Cook pasta according to package directions. Once it is done cooking, drain water with a strainer or colander and place the strainer into a large ice bath for about 1 minute. Then, remove the pasta from the ice bath and drain any excess water.
3. While the pasta is cooking, prepare the dressing. In a medium bowl, whisk together balsamic vinegar, mustard, maple syrup, garlic, and dried oregano. Then, slowly pour olive oil into the mixture while whisking. Continue whisking until all oil has been added and the dressing appears well mixed together. Set aside.
4. Cut the red onion into thin slices, about 1/8-inch in thickness. Place the red onion into the dressing to help mellow out the flavor of the raw onion.
5. Once all ingredients are prepared, place the pasta into a large bowl for mixing. Then, add all salad toppings into bowl and mix. Finally, drizzle the dressing across the top of the salad. Gently toss to mix everything together.
6. Place the bowl in the refrigerator for at least 30 minutes to chill. Once the pasta salad has cooled, serve and enjoy!

Nutrition Facts:

Calories 452 | Fiber 7.1g | Carbohydrates 48.1g | Sodium 136mg

This hearty winter salad is chock full of nutrition and interesting flavors and textures. Vegan, gluten, and dairy free.

Yield: 6 one cup servings

Ingredients:

Salad:

1 large medium butternut squash, cubed (about 6 cups)
1 tsp olive oil
1 cup quinoa, red or white
2 cups veggie broth (low-sodium) or water
2/3 cup dried cranberries, unsweetened
½ cup pumpkin seeds, toasted

Dressing:

1 clove garlic, minced
¼ cup parsley, fresh, minced
3 T olive oil
4 oz. pears, diced, in water
½ tsp Dijon mustard
3 T white wine vinegar
To taste: salt and pepper

Instructions:

1. Gather all equipment and ingredients. Pre-heat oven to 400 degrees.
2. In a large bowl, toss cubed butternut squash with 1 tsp olive oil, salt and pepper.
3. Spread squash onto a foil-lined cookie sheet, roast in oven for 20-25 minutes till tender but browned at edges. Remove from oven. Place back into large bowl.
4. Rinse the quinoa under cold running water until the water runs clear.
5. In a medium pot, cover the quinoa with the broth. Bring to a boil, and then lower the heat to a simmer with the lid on loosely. Cook for about 12-18 minutes, until the quinoa is translucent and broth has absorbed. Remove from heat and let sit covered for 5 minutes, fluff with a fork and combine with squash, dried cranberries, and toasted pumpkin seeds.
6. In a small bowl, combine dressing ingredients. Whisk with fork to combine.
7. Add the dressing to the quinoa mixture and toss to coat. Season with kosher salt and pepper to taste. This salad is delicious warm or cold and keeps in the refrigerator for up to 1 week.

Nutrition Facts:

Calories 320 | Sodium 153mg | Carbohydrates 22g | Fiber 6g | Protein 7g

This hearty winter salad is chock full of nutrition and interesting flavors and textures. Vegan, gluten, and dairy free.

Yield: 6 one cup servings

Ingredients:

Salad:

1 large medium butternut squash, cubed (about 6 cups)
1 tsp olive oil
1 cup quinoa, red or white
2 cups veggie broth (low-sodium) or water
2/3 cup dried cranberries, unsweetened
½ cup pumpkin seeds, toasted

Dressing:

1 clove garlic, minced
¼ cup parsley, fresh, minced
1 T olive oil
1 tsp honey
½ tsp Dijon mustard
2 T balsamic vinegar
To taste: salt and pepper

Instructions:

1. Gather all equipment and ingredients. Pre-heat oven to 400 degrees.
2. In a large bowl, toss cubed butternut squash with 1 tsp olive oil, salt and pepper.
3. Spread squash onto a foil-lined cookie sheet, roast in oven for 20-25 minutes till tender but browned at edges. Remove from oven. Place back into large bowl.
4. Rinse the quinoa under cold running water until the water runs clear.
5. In a medium pot, cover the quinoa with the broth. Bring to a boil, and then lower the heat to a simmer with the lid on loosely. Cook for about 12-18 minutes, until the quinoa is translucent and broth has absorbed. Remove from heat and let sit covered for 5 minutes, fluff with a fork and combine with squash, dried cranberries, and toasted pumpkin seeds.
6. While the quinoa and squash cook, add dressing ingredients to a small bowl. Whisk together. Set dressing aside.
7. Add the dressing to the quinoa mixture and toss to coat. Season with kosher salt and pepper to taste. This salad is delicious warm or cold and keeps in the refrigerator for up to 1 week.

Nutrition Facts:

Calories 320 | Sodium 153mg | Carbohydrates 22g | Fiber 6g | Protein 7g

This colorful salad is a delicious accompaniment to any summertime table. Add grilled chicken, black beans, or crispy tofu to make it a hearty complete meal.

Yield: 5 one cup servings

Ingredients:

Salad:

1 cup quinoa, red or white
2 cups water
1 each red bell pepper, diced
1 cup corn, frozen
2 each carrots, cut into thin half moons
3 each green onion, diced

Dressing:

1 clove garlic, minced
¼ cup cilantro, fresh, minced
2 T olive oil
1 each limes, zested and juiced
½ tsp cayenne pepper (optional)
¼ cup (4 oz.) queso fresco cheese, cubed
To taste: salt and pepper
Romaine lettuce, torn (optional)

Instructions:

1. Gather all equipment and ingredients.
2. Rinse the quinoa under cold running water until the water runs clear.
3. In a large pan, cover the quinoa with the water. Bring to a boil, and then lower the heat to a simmer with the lid on loosely. Cook for about 12-18 minutes, until the quinoa is translucent and the water has absorbed. Remove from heat and let sit covered for 5 minutes, fluff with a fork and cool to room temperature.
4. While the quinoa cooks, whisk together cilantro, olive oil, lime juice and zest, and garlic. Add cayenne pepper if preferred. Set dressing aside.
5. In a medium sized bowl, combine quinoa, red bell pepper, corn, carrots, and green onion.
6. Add the dressing to the quinoa mixture and toss to coat. Stir in queso fresco. Season with kosher salt and pepper to taste. Serve alone or over torn Romaine lettuce.

Nutrition Facts:

Calories 280 | Sodium 153mg | Carbohydrates 31g | Fiber 7g | Protein 12g

This simple, savory salad features two unusual ingredients that are often overlooked at the grocery store (farro and radishes), but can easily be substituted for other ingredients, or supplemented to amp flavor!

Ingredients:

2 cups farro, rinsed (substitute barley or quinoa if desired)
1 bunch radishes, rinsed and chopped into quarters (or carrots, beets, or peppers)
1 T olive oil
1-2 garlic clove(s), minced (or 1 tsp dried)
½ lemon, juiced (or 2 tsp. red wine vinegar)
To taste: salt and pepper

Instructions:

1. Gather all equipment and ingredients.
2. Pre-heat oven to 400 degrees.
3. In a large pot, cook farro to package directions. Set aside.
4. While farro is cooking, toss vegetables with olive oil and garlic. Spread evenly onto a prepared baking sheet and roast in pre-heated oven for 20-25 minutes until tender and browned around edge.
5. In a large bowl, combine farro, radishes, and lemon. Add salt and pepper to taste.

Substitution/addition ideas:

• Make it Mediterranean! Add ¼ cup mint, sprinkle of feta and any of these veggies (eggplant, tomato, cucumber, red onion)
• It’s Greek to Me! Add spinach or arugula, Kalamata olives, roasted red pepper, and/ or cooked chickpeas with dried or fresh oregano and red pepper flakes to taste
• Get nutty! Substitute the radishes for roasted cherry tomatoes (great way to use tomatoes that are a little past their prime) then add ½ cup of toasted pine nuts, walnuts, or pecans along with ¼ cup of your diced onion or a fresh herb (parsley, chive, rosemary, etc.)

This tasty and simple summer salad offers a rainbow of phytonutrient benefits, including heart-protective compounds, immune system support, and anti-inflammatory benefits.

Yield: 4 (1½) cup servings

Ingredients:

For Salad:

¾ cup Pecan halves
½ Small red onion, diced finely
10 oz Fresh baby spinach
1 qt Fresh strawberries, quartered
¾ cup Crumbled feta cheese

For Dressing:

¼ cup Balsamic vinegar
3 Tbsp Extra virgin olive oil
1 ½ Tbsp Poppy seeds
1 ½ Tbsp Honey
½ tsp Dijon mustard
½ tsp Salt
⅛ tsp Black pepper

Instructions:

1. Gather ingredients and equipment. Heat a small skillet over medium heat. Add pecans. Toss occasionally until fragrant and toasted (about 4-6 minutes). Set aside to cool. Chop pecans into coarse pieces.
2. In a small mixing bowl, whisk together all the ingredients for the dressing until well combined.
3. To assemble the salad, place spinach in a large serving bowl. Add strawberries and onion to the bowl. Drizzle about half the dressing onto the salad (you may use more if you would like). Top with feta crumbles and toasted pecans. Toss lightly to combine ingredients and serve immediately.

Nutrition Facts:

Calories 320 | Carbohydrates 11g | Sodium 272mg | Fat 6g | Fiber 7g

This hearty bowl (best served cold) has the perfect balance of end-of-summer flavors thanks to sweetness from the berries and roasted veggies and tanginess from the vinaigrette.

Yield: 5 servings

Ingredients:

2 cups cooked farro
2 cups arugula or your choice of greens (spinach, kale, etc.)
1 large sweet potato, cut into 1” cubes
1 cup frozen corn
1 tsp olive oil
1 cup edamame, shelled, cooked
½ medium cucumber, cut into chunks
1 15 oz. can chickpeas, drained and rinsed
½ cup blueberries
¼ cup olive oil
2 T lemon juice
1 T balsamic vinegar

Instructions:

1. Preheat oven to 425 degrees.
2. In a medium bowl, combine 1 tsp olive oil and sweet potatoes. Toss to coat. Salt and pepper if desired. Spread onto a baking sheet. Roast in oven for 20-25 minutes until tender and crispy at edges. Remove from oven and cool.
3. In a small bowl, combine remaining olive oil, lemon juice, and vinegar. Pour over cooked farro. Toss gently to coat. Salt and pepper farro mixture to taste.
4. In individual bowls, top farro with blueberries, cucumber, sweet potato, corn, and chickpeas. Serve.

Nutrition facts:

Calories 319 | Fat 8gm | Carbohydrates 31gm | Protein 8gm | Fiber 12g

Busy schedule? Limited budget? Mastering the “mix and match” vegetarian bowl is the key to inexpensive, nutritious meals that make the most of your time in the kitchen. This recipe is great for meal prep for easy lunches and dinners for the whole week!

Yield: 4 servings

Ingredients:

Grain:

1 cup quinoa, red or white (or leftover cooked rice)
2 cups water or salt-free veggie stock

Veggies:

1 each red bell pepper, cut into strips
1 each red onion, cut into strips
1 small zucchini squash, cut into ½ inch half-moons
4 oz mushrooms, sliced in half
2-3 tsp salt-free taco seasoning blend (see recipe)
2 tsp olive or canola oil
To taste: salt and pepper

Beans:

1 can chickpeas (or black or pinto beans), drained and rinsed
1 tsp olive or canola oil
1-2 tsp salt-free taco seasoning blend (see additional recipe)

Add-ons:

To taste: quick pickled onions (see additional recipe), cooked chicken or turkey, ripe avocado slices, salsa, plain greek yogurt, shredded cheese, diced tomatoes, shredded lettuce, corn, cilantro, mango, parsley, etc.

Instructions:

1. Gather all equipment and ingredients.
2. Rinse the quinoa under cold running water until the water runs clear.
3. In a large pan, cover the quinoa with the water. Bring to a boil, and then lower the heat to a simmer with the lid on loosely. Cook for about 12-18 minutes, until the quinoa is translucent and the water has absorbed. Remove from heat and let sit covered for 5 minutes, fluff with a fork and cool to room temperature.
4. While the quinoa cooks, cut up vegetables. It is important to cut in even pieces for uniform cooking. Add vegetables to a large bowl. Add 2 tsp. oil, and 2-3 tsp taco seasoning blend (to taste), along with salt and pepper. Spread uniformly onto a covered baking tray. Roast until fork tender, remove from oven.
5. Check quinoa. On stovetop, heat a skillet over medium high. Add 1 tsp oil. Add 1-2 tsp of taco seasoning blend, stir for 1-2 minute until fragrant. Add drained beans. Using a fork or wooden spoon, mash about ¼ of beans against side of pan. Stir until heated through.
6. BUILD YOUR BOWL: Add ¾ cup grain, ½ beans, 1 cup cooked veggies and top with add-ons as desired. Serve with your favorite hot sauce!

Nutrition Facts:

Calories 280 | Sodium 153mg | Carbohydrates 31g | Fiber 9g | Protein 11g

This bright, colorful salad is a perfect side for summer. Watermelon and tomatoes, both summer seasonal produce, are full of antioxidants and anti-inflammatory properties.

Yield: 8 servings

Ingredients:

3 each red or yellow tomatoes, chopped into ½-inch cubes
2 cups seedless watermelon, cubed
½ cup basil, freshly sliced
⅓ cup red onion, thinly sliced
1 T olive oil
3 T red wine vinegar
½ tsp salt
½ tsp black pepper
½ tsp hot chili powder
2 T chives, minced
½ cup feta cheese

Instructions:

1. Gather all equipment and ingredients.
2. In a large bowl, mix together the tomatoes, watermelon, basil, and red onion.
3. In a small bowl, whisk together the olive oil, vinegar, salt, pepper, and chili powder. Add the dressing to the tomato-watermelon mixture. Cover and refrigerate for 30 minutes.
4. Before serving, top the salad with the chives.

Nutrition Facts:

Calories 139 | Total Fat 3.9g | Sodium 152mg | Dietary Fiber 1g | Potassium 171mg | Protein 8g

Ingredients:

1 ripe watermelon
2 medium heirloom tomatoes – very ripe but not mushy
A few stalks of fresh mint
4 oz. good-quality feta cheese
Black pepper

Instructions:

1. Cut up the watermelon, trimming the peel and white part. Cut into bite-sized cubes until you have 4 to 6 cups, depending on your preference.
2. Core and cut the two tomatoes into smaller cubes, combine with watermelon in a large serving bowl.
3. Rinse the mint and pat dry. Remove the leaves and make a neat stack. Using a sharp knife, slice into thin ribbons. (This is known as chiffonade.)
4. Crumble the feta over the watermelon, toss gently to combine. Add some fresh-cracked pepper if desired, sprinkle the mint ribbons on top and serve immediately.