This recipe is great as a vegetable side dish and can be served warm, cold, or at room temperature. Bok choy is a bright green member of the cabbage family and is widely used in Asian cooking. It adds a nice flavor and crunch to any recipe. Bok choy is a good source of vitamins A, C, and K as well as folate and calcium. It is also rich in polyphenols – antioxidant phytochemicals.
This nutrient dense vegan dish is high in protein, high in fiber, and is gluten free. It is also very versatile and can be served warm or cold as a side dish or a main course. Raw kale is an acquired taste for some. The lemon juice in this recipe will help to tenderize the kale, but you can always steam the kale if you prefer a more wilted version. Enjoy!
This easy dip packs a lot of vegetables as well as flavor. I’ve noticed that some folks who are not fond of nutrient dense greens like spinach and kale will eat this dip with gusto. It is a great dip to prepare in advance of a party because the flavors blend nicely while it chills. I also like to keep some in my refrigerator to eat on crackers as a healthy snack alternative. Enjoy!
This is my all time favorite salsa recipe. Chipotle comes from the Nahuatl/Aztec word chilpoctli, which means smoked chili. The chipotle peppers in Adobo sauce add a nice depth of flavor. Using a blender reduces some of the chopping and makes this salsa fast and easy to prepare. You can vary the ingredients according to your own taste. I love this salsa with tortilla chips but find myself sneaking it on eggs, potatoes, rice, pasta, or in salads for extra flavor.
These flavorful savory muffins make a perfect on-the-go breakfast or snack. They are higher in protein and lower in carbohydrate than a typical muffin thanks to the abundance of almond meal, cottage cheese, and eggs and minimal use of flour. Substitute the wheat flour with a gluten free flour blend for a gluten free variation. They can also be served as an appetizer with a little pasta sauce for dipping. Freeze a few for when you need something healthy, quick.
These savory pancakes are perfect as a side dish or can stand alone as a main meal. Try serving them with our lentil soup or a salad for a nice vegetarian meal. You can experiment with varying the vegetables according to your taste and they can be a good way to help your child or grandchild eat some vegetables! If you are gluten-sensitive we’ve provided a simple adaptation at the bottom of the recipe.
Cooling fall temperatures and in season pears are the inspiration for this pear-oatmeal crisp dessert. It offers great taste and is more nutrient dense than many typical desserts. And there’s nothing like the scent of baking pears, oatmeal, and cinnamon wafting through your house. See the recipe and key ingredient benefits below:
As temperatures cool, warm up with some tasty lentil soup. Lentils are a staple of Indian and Middle Eastern cuisine and are a good source of both soluble and insoluble fiber. What I love about most soups is that you can vary the ingredients and amounts to suit your own taste. This lentil soup also freezes very well.
Brazil nuts provide a tasty twist on the more traditional basil pesto and are a good source of selenium. Selenium is a trace mineral, which is a important cofactor for the antioxidant enzyme, glutathione-peridoxidase, and helps prevent coronary artery disease, and certain types of cancer.