Community Servings Cookbook by Emily Marsh

Community Servings

COOKBOOK

Introduction

At Community Servings we believe that food is medicine. We are committed to providing our clients with the food that they need to get better when they are sick and stay healthy for years to come. We also strive to make sure that the food we send is delicious. No one wants to eat something that does not taste good. Our team of chefs and registered dietitian nutritionists works tirelessly to make sure the food we send is beautiful, tasty, and meets the health needs of our clients.

Community Servings makes medically tailored meals. This means that all our meals are designed with the specific health needs of each of our clients in mind. For example, someone who is living with diabetes needs to eat different foods than someone who is living with kidney disease. Our meals help to make sure that each person is getting the right foods for them. Every recipe in this book meets Community Servings’ standards for a healthy diet that is supportive of individuals living with a variety of medical conditions, such as diabetes or heart disease.

We designed this cookbook to show people how easy it can be to make medically tailored meals at home. The recipes included are simple, can be prepared while standing or sitting, and can easily be changed based on what ingredients you have at home and what flavor profiles you prefer.

There is a video tutorial available for each recipe, as well as short nutrition education videos. All of these can be found on the website healthyservings.org.

This is not a secret that we are trying to keep to ourselves. We believe that everyone has the right to healthy and delicious food. We hope that this cookbook can help you realize how simple and delicious following a medically tailored diet can be at home.

Enjoy!

–Jessica Burch, Valerie Machinist, and Jacqueline Nguyen Community Servings’ Nutrition Team

recipes in this book meet Community Servings’ standards for a healthy diet that is supportive of individuals living with a variety of medical conditions, including diabetes, heart disease and more.

MEDICALLY TAILORED MEALS AT HOME

Getting To Know Nutrition

What is a Medically Tailored Diet?

Community Servings has been sending you medically tailored meals. This means all the meals you received were made to give your body what it needs to help you improve your health. Now that you are preparing medically tailored meals for yourself it is important to pay attention to what makes up a medically tailored diet.

A MEDICALLY TAILORED DIET SHOULD INCLUDE:

Low Fat Proteins

• Choose chicken, turkey, and fish instead of beef, lamb, or pork.

• Choose plant proteins, such as beans or lentils when possible.

Non-Starchy Vegetables

• Choose kale, spinach, salad greens, and carrots, green beans, tomatoes, cucumbers, bell peppers, cauliflower, broccoli, celery, eggplant, Brussel sprouts, radishes, summer squash, zucchini and onions as often as possible.

• Cut back on corn, green peas, potatoes, sweet potatoes and yams. These are considered starchy vegetables and act the same way as pasta, bread and grains in your body.

Whole Grains

• Choose brown rice, quinoa, farro and other whole grains more often than white rice.

• When possible, replace white pasta with whole wheat pasta.

Heart Healthy Fats

• Choose olive oil and snack on nuts.

• Try to cut back on butter and fried foods.

Herbs and Spices

• Flavor food with herbs and spices.

• Try to cut back on salt.

Food Storage Tips

HOW TO STORE YOUR FOOD IN THE FRIDGE

• Make sure to put any raw proteins, such as uncooked poultry, fish, beef, pork or eggs on the bottom shelf of your refrigerator. Above this you can store uncooked produce such as fruits and vegetables and then at the top any prepared foods, such as leftovers.

• Leftovers can be stored safely in your refrigerator for up to three days. If you wish to store something you prepared longer than that it is best to freeze them as directed below.

HOW TO FREEZE YOUR LEFTOVERS

Freezing leftovers is a great way to preserve food and save money. It also saves you time—food just needs to be warmed in an oven or microwave when you’re ready to eat. However, food must be frozen safely to prevent bacteria and mold growth.

1. Allow food to cool in the refrigerator before freezing.

2. Package food in airtight containers or freezer bags. Using these types of containers prevents “freezer burn” and contamination.

3. Label the food you freeze with the date you froze it and the ingredients.

4. Eat frozen foods within 1–3 months of freezing for the best quality.

HOW TO DEFROST YOUR FOOD SAFELY

1. Defrost food in the refrigerator. For safety, DO NOT allow food to thaw at room temperature or refreeze food after it has thawed.

2. Defrost meat on the bottom shelf of the refrigerator. When meat thaws, liquid can come out and spread bacteria to other items near it. Keep meat covered so that it cannot touch or drip onto other foods.

3. Once food is thawed, eat it within 24 hours.

Note: Not ALL foods are meant to be frozen. Foods that are GOOD to freeze include: grains (such as rice and quinoa) most vegetables, fruits, meat, and fish. Foods that should NOT be frozen include eggs, creamy soups, and dairy products (such as milk and yogurt).

For more information visit foodsafety.gov

Building Healthy Meals

Now that we’ve reviewed the basic building blocks of a healthy diet, we will put them together to build a healthy meal.

Non-Starchy Vegetables

1/2 of your plate

Non-starchy vegetables should make up half of your plate at meals. Eating a variety of vegetables gives your body with a well-rounded supply of nutrients. Try to eat choose vegetables from as many colors of the rainbow as you can. Each color gives you something different. A portion is about a cup or the size of your fist.

Starches

1/4 of your plate

Starches include all grains, foods made from grains, such as bread or pasta, and starchy vegetables such as potatoes or corn. Choose whole grains as often as possible. Starches give us energy and keep our bodies going through the day. A portion is about 1/2 -1 cup, which is about the size of a tennis ball.

Protein

1/4 of your plate

When you can, choose lean proteins like fish, poultry, eggs, soy products, beans, peas, lentils, nuts and seeds. Protein helps maintain muscle and aids the immune system. One portion of protein should be about 4 ounces, or about the size of a deck of cards or the palm of your hand.

Fruit

Use as a naturally sweet dessert or snack in between meals.

Fruits contain natural sugar, but also a variety of necessary nutrients. Choose whole fruits instead of juice to get all the fiber benefits. If living with diabetes, be mindful of portion sizes of fruit to manage blood sugar.

Drinks

Choose water for most of your drinks.

This image is a guide to help you portion the food groups on your plate for a healthy balance.

Dairy

If you include dairy, such as milk, yogurt, or cheese, low-fat dairy is best. A portion is about 1 cup of milk or yogurt, or 1 1/2 ounces of low-fat cheese, about the size of a pair of dice.

What about mixed meals?

While sometimes we eat meals where each food group is separate, we often have mixed meals like sandwiches, stir fries, soups, salads, or casseroles. Using the proportions from the My Plate Planner (even if everything is not separate on your plate) can help you make mixed meals healthy meals too!

Refer to “What is a Medically Tailored Diet” (pg. 6) for examples of fruits, vegetables, protein, starches or grains.

Building Health Snacks

Healthy snacks include foods from at least two different food groups to provide good nutrition and keep you feeling satisfied until your next meal. Feel free to mix and match foods from each food group.

Healthy snacks include

• Celery, peanut butter, and raisins (vegetable, protein, and fruit)

• Apple, baby carrots, and cheddar cheese (fruit, vegetable, and dairy/protein)

• Cucumber and bell pepper slices with hummus (vegetable and protein)

• Whole grain crackers with Greek yogurt (starch and dairy/protein)

How to Estimate Portion Sizes

Being mindful of portion sizes helps prevent overeating. It also helps you consume more fruits and vegetables and create balanced meals.

Meal Planning and Prepping

Planning and preparing meals ahead of time is a great way to have healthy meals at the ready, whether you need something quick onthe-go or don’t want to cook every night. The best part? It’s a great way to save money!

Benefits of Meal Planning and Prepping

• Buying food in bulk is less costly than buying ingredients for individual meals or getting fast food/takeout.

• Can be great for those who get tired easily while cooking.

• Makes it more likely that you will eat healthy meals if you are in a rush.

Meal Planning and Prepping Tips

• Choose a specific day of the week to prepare meals when you have the most free time.

• Choose your recipes and prepare a grocery list for your meal.

• Keep a running list of ingredients you already have at home. This will cut down on food waste and spending.

• Plan recipes around food you already have at home.

• Use frozen and/or canned ingredients to simplify preparation. Many frozen and canned ingredients do not require additional cleaning, chopping, or preparation.

• Rinse canned foods to cut down on sodium.

• Plan meals that share a common ingredient and buy that ingredient in bulk. For example: buy a whole chicken and use it for tacos, a chicken Caesar salad, and chicken salad, or make a large bag of brown rice for soup, a casserole, and as a side for a salad.

• Choose soups or chili that freeze well.

• Divide your meals into individual meal portions Refrigerate anything you plan to eat within 3-4 days. Freeze anything you would like to last longer.

See “Food Storage Tips” (pg. 7) for steps to safely freeze and thaw your meals!

Eating Healthy on a Budget

Food costs have been rising, but eating a healthy diet on a budget is possible! You can follow a medically tailored diet without spending more than you can afford.

Plan Ahead

• Refer to Meal Planning and Prepping (pg. 10) for tips on planning ahead.

Use Coupons and Look For Sales

• Be flexible if items are on sale. For example, swap brown rice for quinoa if quinoa is on sale.

• Search for online coupons for the ingredients on your grocery list.

• Read the sales flyer for your grocery store before you go. These can usually be found at the store entrance, in the newspaper, or on their website.

• Join your store’s loyalty program to get special coupons and discounts. Even small savings can add up over time! Using five 50-cents-off coupons per week you can save over $100 per year!

Buy the Store Brand

• Most food items usually have a cheaper store-brand or generic version.

• Buying store-brand items can help you save up to 20-30% on food costs.

• Learn what your grocery store’s generic brand looks like. For example:

• Stop & Shop offers Nature’s Promise, Taste of Inspirations, and the generic Stop & Shop brand

• Market Basket offers Market Basket brand

• Wal-Mart offers Great Value

• Shaw’s and Star Market offers Signature Select

Choose Low-Cost Protein Foods

• Plant-based proteins such as beans, peas, and lentils often cost less than meats.

• Choose canned seafood such as tuna, salmon, and sardines.

• Poultry with skin is often cheaper than skinless and you can remove the skin before cooking.

• Peanuts and peanut butter are low-cost proteins that are easy to store.

• Buy large containers of yogurt and portion it out as you like instead of single-serving containers.

Choose Frozen and Canned Options

• Canned and frozen options are often less expensive than fresh.

• Use the pages included in this booklet to find healthy canned and frozen options:

• "Benefits of Frozen Foods” (pg. 12)

• “Using Canned Foods for a Healthy Diet” (pg. 13)

The Benefits of Frozen Foods

Frozen foods are often thought to be unhealthy or processed. However, frozen fruits and vegetables can be more nutritious and less costly than fresh foods!

Frozen foods can help you follow a healthy diet in these ways:

1. Freezing fruits and vegetables locks in nutrients and flavor. Fruits and vegetables are at their healthiest when they are ripe. Frozen fruits and vegetables are picked at their peak ripeness then frozen immediately to help retain their nutrients. While fresh fruits and vegetables can lose their nutrients over time, freezing helps keep nutrients in place.

2. Frozen foods are often cheaper and last longer than fresh food. Always compare costs at the store, but frozen produce is generally less expensive than fresh foods. For example, fresh raspberries at Shaw’s cost $8.00/pound, while frozen raspberries cost only $5.99/pound. The frozen raspberries will also last longer, while fresh raspberries may spoil quickly.

3. Frozen foods require less time and preparation in the kitchen. Most frozen fruits and vegetables do not require washing, trimming, peeling, or chopping before cooking or eating.

4. Frozen fruits and vegetables can be used in many different ways. Using frozen fruits and vegetables can be an easy way to reach your daily fruit and vegetable goals.

Frozen

vegetables can be used in

• Stir fries

• Soups or stews

• Omelets

• Smoothies

• Casseroles

• Roasted vegetables

Frozen foods tips

Frozen

fruit can be used in

• Yogurt

• Oatmeal

• Smoothies

• Cereal

• Baked goods

• Eaten straight out of the bag!

• Read the ingredient list. Choose the fruit or vegetable option that only lists the fruit or vegetable as the ingredient list. For example, buy the blueberries that only lists “blueberries” in the ingredient list with no other ingredients.

• Avoid options with added sauces or flavoring.

Using Canned Foods for a Healthy Diet

Canned foods can be a great, affordable way to include more fruits and vegetables in what you eat. They can also help you create healthy meals with less time and effort.

Benefits of canned foods:

The Health Benefits of Canned Fruits, Vegetables, and Proteins

• Canned fruits and vegetables are canned right after they are picked, preserving their nutritional value

• Canned foods are high in antioxidants, which reduce risk for many diseases including cancer, high cholesterol, and stroke.

• Canned fruits, vegetables and plant based proteins, such as beans, are high in fiber which helps with managing cholesterol and diabetes.

• Canned proteins, such as tuna, salmon and chicken are lean protein sources

The Financial Benefits of Canned Fruits, Vegetables, and Proteins

• Canned foods are typically lower in price than fresh foods.

• Canned foods last longer/don’t expire as quickly

• Plant-based proteins, such as canned beans, can be less expensive than meats.

Tips for choosing canned foods:

Read the food labels and look for…

• Fruit canned in water or 100% juice instead of syrup.

• “Low-sodium” or “No Salt Added”

• Less than 140 mg of sodium per serving

• Avoid cans with dents, bulges, cracks or leaks.

Ways to include canned foods in your diet:

• Add canned beans to soups or salads.

• Toss canned beans in a little bit of oil and roast in the oven to use on a salad instead of croutons (or have plain as a crunchy snack).

• Use canned fruit on top of yogurt or oatmeal.

• Serve canned fish or chicken on bread with greens, capers or olives, and lemon.

• Add drained vegetables to eggs for a quick veggie omelet.

• Combine canned corn and black beans with diced tomatoes to make a side dish or serve as a salad.

• Make a salsa with canned fruit such as peaches, added to peppers, onion, salt, and lemon juice.

• Drain and rinse canned vegetables or fish or chicken to cut sodium by 30-40%!

Flavoring Meals Without Added Salt

A medically tailored diet is low in sodium. Cutting back on the amount of salt in your diet can help you from developing various chronic diseases, like heart and kidney conditions. If you find yourself needing an additional flavor boost, here are a few ways to spice up your meals. All of these blends can be stored in an airtight container in a cool, dry place for up to a year. Of course, feel free to flavor with your favorite seasonings too! From lemon pepper to garlic powder to any of the Mrs. DASH varieties—spice it up with whatever blends you have in your cabinet.

Chinese Five Spice Seasoning

Used in various Asian cuisines, this blend is made from equal parts of 5 spices, so it can easily be made in smaller or larger batches.

• 1 teaspoon ground star anise

• 1 teaspoon ground fennel seed

• 1 teaspoon ground cinnamon

• 1 teaspoon ground cloves

• 1 teaspoon ground peppercorns

Recipe courtesy of www.food.com

Italian Seasoning

A versatile spice blend that can be added to pasta sauces, pizza, meat, soups, and more.

• 1 1/2 teaspoons dried oregano

• 1 teaspoon dried marjoram

• 1 teaspoon dried thyme

• 1/2 teaspoon dried basil

Recipe modified from www.gimmesomeoven.com

Creole Seasoning

A blend from New Orleans frequently used in gumbos and jambalaya. This is a great flavor boost to soups, stews, rice, vegetables, and as a dry rub on meat and fish.

• 2 ½ teaspoons paprika

• 2 teaspoons garlic powder

• 1 teaspoon each salt, onion powder, dried oregano, dried thyme, cayenne pepper and black pepper

Recipe modified from www.tasteofhome.com

Za’atar Seasoning

Traditionally used in Middle Eastern cuisine, this seasoning works well as a dry rub for meats or roasted vegetables such as cauliflower and potatoes.

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• 1 teaspoon dry mustard

• 1 teaspoon paprika

• ½ teaspoon powdered thyme

• ½ teaspoon ground celery seed

Recipe courtesy of www.feastingathome.com

Garam Masala

This warm spice blend is popular in Indian dishes and pairs well with meat or plant-based meals. Add a sprinkle of cayenne if you enjoy heat.

• 1 tablespoon ground cumin

• ½ tablespoon ground coriander

• ½ tablespoon ground cardamom

• ½ tablespoon black pepper

• 1 teaspoon ground cinnamon

• ½ teaspoon ground cloves

• ½ teaspoon ground nutmeg

Recipe courtesy of www.allrecipes.com

All Purpose Seasoning

This salt-free seasoning can be used as a rub for meat or fish, or simply used as a general salt replacement for a variety of dishes.

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• 1 teaspoon dry mustard

• 1 teaspoon paprika

• ½ teaspoon powdered thyme

• ½ teaspoons ground celery seed

Recipe modified from www.thegraciouspantry.com

The Benefits of Meatless Meals

Meatless meals are a great way to follow a medically tailored diet while saving money. This does not mean cutting out all meat from your diet. However, eating meatless meals just a couple times per week can have great health benefits. Try “Meatless Monday” once a week as an easy starting point.

Meatless meals have all plant-based foods, including:

• A vegetable

• A whole grain

• A plant-based protein: beans, nuts, seeds, lentils, and soy-based products like tofu replace animal proteins like chicken or beef in meatless meals.

Benefits of Meatless Meals

• Plant-based proteins can help with lowering cholesterol and balancing blood sugar levels.

• Eating less meat helps to lower the amount of unhealthy fat in your diet. This is good for heart health.

• Eating meatless meals can be less expensive than eating meat, since plant-based proteins are often much cheaper than meat.

Preparing Plant-Based Proteins

There are many ways that you can prepare plant-based foods, including:

• Roasting

• Stir-frying

• Steaming

• Incorporating them into soups, salads, and casseroles.

• You can also season vegetables with just about anything, including your favorite salt-free seasonings.

Exploring different ways to prepare plant-based foods can help you find which ones you like best. This will help you prepare nutritious and satisfying plant-based meals that you enjoy!

MEDICALLY TAILORED MEALS AT HOME

Recipes

Healthy Grains to integrate into the recipes

Brown Rice

SERVES 4 | YIELDS 2 CUPS

Brown rice is a whole grain. That means it has naturally occurring fiber and protein —nutrients that make whole grains an important part of your diet. Because it has all of these extra good bits for you, it means it tends to be a little chewier. Follow the directions in this recipe to make it a little softer.

Also, think of ways you can add flavor to your rice without adding salt. For this recipe we recommend bay leaf and garlic powder, but feel free to make it your own.

We recommend cooking a batch at the beginning of the week and adding it to meals when you want to. You can also freeze leftovers for another day.

INGREDIENTS

1 teaspoon olive oil

1 cup of brown rice

21/2 cups of water

1 bay leaf

1/2 teaspoon garlic powder

EQUIPMENT

Medium pot with lid

Measuring cups

Measuring spoons

OTHER FLAVORING IDEAS

 Place all ingredients into a pot.

 Cover the pot with a lid and turn the heat to high.

 Once the water begins to boil, turn the heat to low.

Cook covered rice for 30-40 minutes, or until all water is absorbed.

 Taste your rice. For softer rice, add a 1/2 cup of water to the pot and cook until it is absorbed.

You can add flavor to brown rice without using a lot of salt. Try your favorite blend of spices. We like:

• ½ teaspoon garlic powder and 1 teaspoon oregano

• ½ teaspoon chili powder and 1 teaspoon cumin

Couscous

SERVES 4 | YIELDS 2 CUPS

There are three types of couscous: whole wheat couscous, Israeli couscous and plain couscous. Whole wheat couscous is the best option as it is full of fiber, vitamins and minerals that the other two types do not have. It is also more difficult to find in the store. If it is not something you can find easily you can substitute with plain couscous.

The best thing about couscous is that it cooks quickly. You can also flavor it in dozens of ways. We encourage you to give it a try.

Plan on preparing your couscous while other parts of your dish are simmering.

INGREDIENTS

1/2 teaspoon olive oil

1 cup couscous

1 1/4 cup water

Desired herbs and spices

EQUIPMENT

Medium pot with lid

Measuring cups

Measuring spoons

OTHER FLAVORING IDEAS

 Bring water to a boil, with pan covered.

 Add couscous and seasoning to pot, cover and remove from heat.

 Allow the couscous to rest for 5 minutes.

 Use a fork to fluff the couscous.

You can add flavor to couscous without using a lot of salt.

Try your favorite blend of spices. We like:

• 1/4 teaspoon garlic powder, 1/4 teaspoon cinnamon, and a few pinches of black pepper

• ½ teaspoon cumin, and ½ teaspoon of oregano

Balsamic Chicken Thighs with Roasted Veggies

SERVES 4

Ingredients FOR MARINADE

1 cup olive oil

1/2 cup balsamic vinegar

2 tablespoons low-sodium soy sauce

1 teaspoon garlic powder

1/2 teaspoon black pepper

2 teaspoons sugar or honey (optional)

1.25–1.75 lbs boneless, skinless chicken thighs

FOR VEGETABLES

2–3 Yukon gold potatoes (approximately 1 lb) | cut into 1 inch cubed, peeled if desired

4 carrots | peeled and chopped into 1 inch rounds

1 onion | cut into 1 inch cubes

2 cups of kale | roughly chopped

1/4 cup olive oil

Salt and pepper (optional)

MIX IT UP AND MAKE IT YOUR OWN

• We chose to feature chicken thighs in this recipe, but this will also work very well with boneless skinless chicken breast or chicken cutlets.

• If you are vegetarian, this marinade is also delicious with tofu. You can cube your tofu before adding it to the marinade. Then, let it rest for one hour. Then bake just as described in the recipe.

• Feel free to swap out different vegetables for roasting. You can use any potato available, including sweet potatoes or yams. Add parsnips, winter squash, Brussel sprouts or cauliflower. Choose what you like and what is accessible for you.

• Turn up the heat with a sprinkle of cayenne or chili powder on your vegetables. Choose thyme instead of oregano. The sky is the limit when it comes to flavoring choices. Pick what sounds good to you and make it your own!

EQUIPMENT

Cutting board

Vegetable peeler

Spatula or spoon

Measuring spoons

Knife

Baking sheet

Large bowl

Measuring cups

Directions

 Mix the oil, balsamic, soy sauce, garlic powder, black pepper and sugar in a large bowl. Add the chicken thighs to the bowl, cover, and place it in the refrigerator for a minimum of half an hour and up to 24 hours to marinate.

 Preheat oven to 350 degrees.

 Prepare vegetables.

 Place potatoes, carrots and onions (hold kale to the side) on one half of the baking sheet and toss them with the oil, black pepper and a few pinches of salt.

 Place marinated chicken on the other half of the baking sheet.

Bake for 10 minutes.

 Add the kale to the vegetable side of the baking sheet and using a spatula, flip the vegetables to mix with the kale. Flip the chicken and return to the oven.

Bake for an additional 10–15 minutes or until the chicken reaches an internal temperature of 165 degrees and the potatoes and carrots are fork tender.

 Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Beef and Broccoli with Brown Rice

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | chopped

Feel free to add in different frozen or fresh vegetables. Bell peppers, carrots, snow peas, and green beans are all great choices!

FROZEN PRODUCE

4 cups frozen broccoli and cauliflower mix

MEAT

1 lb lean ground beef

SPICES AND OILS

2 1/2 tablespoons low-sodium soy sauce

1/4 cup water

1 teaspoon garlic powder

1/2 teaspoon ground ginger

1 tablespoon cornstarch

1 teaspoon olive oil

GRAINS

1 1/3 cups cooked brown rice

See brown rice recipe pg 18

MIX IT UP AND MAKE IT YOUR OWN

• If you do not eat red meat, you can choose an alternative such as ground turkey, ground chicken, tempeh or tofu.

• Choose spices that you like or have on hand. Alternatives to the soy sauce and ginger in this recipe might be cumin and garlic. Another good option is thyme and lemon!

EQUIPMENT

Cutting board

Spatula or spoon

Measuring spoons

Small bowl

Measuring cups

Large pan

Adapted from: www.skinnytaste.com/ ground-beef-and-broccoli-stir-fry/#recipe

Directions

 Add the soy sauce, water, garlic powder, ground ginger and cornstarch to a bowl and whisk together with a fork. Set to the side.

 Heat a large pan over medium-high heat and add the olive oil to coat the pan. Add the onion

Sauté for 3–5 minutes, until the onion becomes translucent.

 Add the ground beef

Cook, stirring occasionally, until the meat is cooked through, about 5 minutes.

 Add the broccoli and cauliflower.

Allow it to heat through, about 3–5 minutes.

 Pour the sauce over the beef and veggie mixture and stir to combine.

Cook for one more minute.

 Taste and adjust seasoning as desired.

 Serve 1/4 of your beef and broccoli mixture over 1/3 cup of rice. Enjoy!

 Save leftovers in the refrigerator for up to 3 days OR place in Ziploc bags and freeze for up to 1 month.

NOTES

Black Bean and Couscous Salad

SERVES 4

Ingredients FOR DRESSING

3 tablespoons olive oil

2 tablespoons lemon juice

1 teaspoon red wine vinegar

1 teaspoon cumin FOR SALAD

1 15-ounce can of black beans | drained and rinsed

4 green onions | chopped

1 12-ounce bag slaw mix

OR 4 cups chopped cabbage, shredded carrots and sliced bell pepper

1 cup frozen corn| thawed

2 cups cooked couscous

MIX IT UP AND MAKE IT YOUR OWN

• We recommend using a precut slaw mix for this recipe for ease of preparation. If you do not have this available, you can easily substitute with a mix of carrots and cabbage. You can thinly chop this or you can use a box grater to shred the vegetables.

• Adding meatless meals to your weekly routine is not only great for your health, but also your budget. We encourage you to try and add at least one meatless meal to your weekly routine. This recipe features black beans, but any type of bean that you would like would work well in this recipe.

• This recipe features cumin as the main flavor. Feel free to switch in any other spice or blend of spices that you like.

• We chose to use couscous in this recipe as it is quick to make and adds a great flavor and texture to the dish. If you do not like couscous or do not have it on hand, you can easily substitute brown rice or quinoa.

EQUIPMENT

Measuring cups

Large bowl

Small pot with lid

Measuring spoons

Whisk or fork

Directions

 Prepare couscous as described on page 19.

 Add all the dressing ingredients to a large bowl and whisk to combine.

 To the dressing add your black beans, green onions, slaw mix and corn. Mix to combine and coat.

 Add couscous to salad and mix to combine.

 Adjust flavoring with salt and pepper as desired. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Braised Chicken and Peppers over Brown Rice

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | diced

2 carrots | peeled and diced

FROZEN PRODUCE

1 16-ounce bag frozen bell peppers OR 2 fresh peppers, sliced PANTRY

2 4.5-ounce cans of chicken | drained

1 14.5-ounce can diced tomatoes

SPICES AND OILS

2 tablespoons olive oil

1/2 teaspoon garlic powder

1/2 teaspoon thyme

1 teaspoon oregano

2 cups water

GRAINS

2 cups cooked brown rice

EQUIPMENT

Cutting board

Spatula or spoon

Measuring spoons

Can opener

Knife

Large pot

Measuring cups

See brown rice recipe pg 18

MIX IT UP AND MAKE IT YOUR OWN

• This recipe would also work very well with the addition of other vegetables such as zucchini and or greens like spinach or kale. If you want to increase your veggie intake, you could also add a side salad or steamed green beans.

• This recipe utilizes canned chicken. It is shelf-stable and affordable. If you prefer, you can use uncooked chicken, just dice it up and throw it in with your onions and carrots to brown slightly before adding the other ingredients OR if you have leftover chicken or turkey from another dish that is already cook, just chop it up and add it to your braise.

• If you prefer to avoid animal protein, you can swap the chicken for canned beans. Cannellini beans, great northern beans, butter beans or chickpeas would go very well in this dish.

• This recipe relies of herb such as thyme and oregano. However, if you would like to take it in an entirely different direction, you can swap in cumin and chili powder, garlic and paprika, or curry and cinnamon. Choose your favorites!

Directions

 Prepare vegetables.

 Heat a large pot over medium-high heat.

 Add olive oil to the pan to coat the bottom and then add onion and carrots

Cook for 3–5 minutes, stirring as needed until onion becomes translucent.

 Add peppers. Cook for another 2–3 minutes.

 Add chicken, tomatoes, spices and water. Bring to a boil and reduce to a simmer.

Allow dish to cook for an additional 10–15 minutes, partially covered until the liquid has reduced by half.

 Taste and adjust seasoning with salt and pepper as desired.

 Serve 1/4 of the chicken and veggies over 1/2 cup of cooked brown rice. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Brown Rice with White Beans and Veggies

SERVES 4

Ingredients

FRESH PRODUCE

1/2 cup onion | sliced

1 small zucchini, chopped

FROZEN PRODUCE

1 16-ounce package frozen bell peppers

PANTRY

1 14.5-ounce can of diced tomatoes

1 15-ounce cannellini beans | drained and rinsed

SPICES AND OILS

3 tablespoons olive oil

1 teaspoon garlic powder

1 teaspoon cumin

1 teaspoon oregano

1 teaspoon chili powder

GRAINS

1 1/2 cups cooked brown rice

See brown rice recipe pg 18

MIX IT UP AND MAKE IT YOUR OWN

• Feel free to swap in different frozen or fresh vegetables. Broccoli and cauliflower or green beans and carrots are great alternatives!

• Cannellini beans are wonderful, but there are so many other delicous beans available. Choose what you like and when you can, pick a low-sodium or no added salt version.

• Choose spices that you like or have on hand.

EQUIPMENT

Cutting board

Spatula or spoon

Measuring spoons

Can opener

Knife

Large pan

Measuring cups

Directions

 Prepare vegetables.

 Heat a large pan over medium-high heat.

 Add olive oil to the pan to coat the bottom and then add onion, zucchini and frozen bell peppers

Cook for 5–7 minutes, stirring as needed, until the onions become translucent and the zucchini and bell peppers begin to brown slightly.

 Add tomatoes and cannellini beans to the pan.

 Add with garlic powder, cumin, oregano and chili powder.

Cook the beans and vegetables for another 5–7 minutes to allow the flavors to come together.

 Taste and adjust seasoning as desired.

 Serve 1/4 of the beans and vegetable mix over 1/2 cup of brown rice. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

Cannellini Bean and Vegetable Soup

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | chopped

2 carrots | peeled and sliced into coins

1 small zucchini | diced

Peel of one lemon (optional)

Juice of 1/2 lemon (optional)

FROZEN PRODUCE

1 16-ounce bag of frozen broccoli and cauliflower

CANNED

1 15-ounce can cannellini beans | drained and rinsed

4 cups of vegetable or chicken broth

If you do not have broth on hand, use water instead.

SPICES AND OILS

2 tablespoons olive oil

1/2 teaspoon garlic powder

1 teaspoon oregano

1/2 teaspoon black pepper

1 bay leaf

GRAINS

11/2 cups cooked brown rice

See brown rice recipe pg 18

MIX IT UP AND MAKE IT YOUR OWN

• Feel free to swap in different frozen or fresh vegetables. Add what is available and what you like to eat. Throwing in fresh or frozen spinach or kale is another option for bumping up the veggies in this tasty soup.

• Cannellini beans are what we chose for this recipe, but any bean you have available would work well in this dish. Mix and match and make it your own.

EQUIPMENT

Cutting board

Spatula or spoon

Measuring spoons

Can opener

Knife

Large pot

Measuring cups

Vegetable peeler

• It is great to eat at least a few meatless meals a week. It is good for your health and for your wallet. That being said, if you would like to swap out the beans for ground chicken or turkey, that is certainly an option for this soup.

• Choose your favorite blend of spices to flavor this soup. It is a blank canvas, you can flavor it however you would like.

Directions

 Prepare vegetables.

 Peel 4 strips of the rind from a lemon using a vegetable peeler.

 Heat a large pot over medium-high heat.

 Add olive oil to the pan to coat the bottom and then add lemon peel, onion and carrots.

Cook for 5 minutes, stirring as needed, until the onion becomes translucent.

 Add the zucchini.

Cook for another 2 minutes

 Add the frozen broccoli and cauliflower, beans, broth, rice and spices.

Bring to a boil and reduce to a simmer. Allow soup to cook for a minimum of 10 minutes to bring the flavors together

 Add the juice of 1/2 of a lemon.

 Taste and adjust seasoning as desired. Enjoy!

 You can save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Chicken and Rice Soup

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | diced

2 carrots | peeled and sliced into coins

Juice of 1/2 lemon (optional)

PANTRY

4 cups of vegetable or chicken broth or water

2 4.5 ounces of canned chicken | drained

SPICES AND OILS

1/2 teaspoon garlic powder

1 teaspoon thyme

1/2 teaspoon black pepper

1 bay leaf

2 tablespoons olive oil

GRAINS

1 1/2 cups cooked brown rice

See brown rice recipe pg 18

MIX IT UP AND MAKE IT YOUR OWN

• Bulk up the vegetables! You can add in frozen or fresh greens like spinach or kale, frozen or fresh cauliflower and broccoli.

• Choose spices that you like or have on hand. The flavoring options are endless and it is always best to make something that smells delicious to you!

EQUIPMENT

Cutting board

Spatula or spoon

Measuring spoons

Can opener

Knife

Large pot

Measuring cups

Directions

 Prepare vegetables.

 Heat a large pot over medium-high heat.

 Add olive oil to the pan to coat the bottom and then add onion and carrots

Cook for 3–5 minutes, stirring as needed until the onion becomes translucent.

 Add chicken and spices to the pot and stir to combine.

 Add broth (or water) and cooked rice

 Bring to a boil and reduce to a simmer.

Allow soup to cook for 10 minutes to bring the flavors together.

 Squeeze the juice of 1/2 lemon into the broth.

 Taste and adjust seasoning as desired. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

Chickpea and Brown Rice Pilaf

SERVES 4

Ingredients

FRESH PRODUCE

1/2 cup onion | diced

1/2 cup carrot | peeled and diced

Juice of 1/2 lemon (optional)

FROZEN PRODUCE

1 10-ounce packet frozen spinach | defrosted

PANTRY

1 15-ounce can of chickpeas | drained and rinsed

SPICES AND OILS

2 tablespoons olive oil

1 teaspoon garlic powder

1 teaspoon cumin

GRAINS

1 1/2 cups uncooked brown rice pilaf

MIX IT UP AND MAKE IT YOUR OWN

• You can increase the veggies in this dish by adding in things like finely diced carrots or bell peppers. Swap in arugula or baby kale for the spinach if you would prefer to try a different green.

• The chickpeas can been easily swapped for any other bean or even lentils. The combination of the legume (bean or lentil) and the whole grain (brown rice) gives you a protein-packed vegetarian dish. Pick what you like and enjoy!

• This recipe features cumin as the main spice, but if you do not like cumin, feel free to swap that out for your favorite spices. Garlic powder and thyme can replace the cumin.

EQUIPMENT

Cutting board

Spatula or spoon

Measuring spoons

Can opener

Knife

Large pan

Measuring cups

Directions

 Prepare vegetables.

 Defrost spinach by placing in the microwave for 1–2 minutes.

 Heat a large pan over medium-high heat.

 Add olive oil to coat the bottom of the pan and then add onion, carrot and spices.

Cook for 3–5 minutes, until onions are translucent.

 Add the spinach to the pan and allow to heat through.

 Add chickpeas and rice pilaf, stir to combine.

Cover and allow the pilaf to heat through for 5–10 minutes.

 Serve 1/4 of the final dish with a squeeze of lemon juice. Enjoy!6

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

Optionally serve with a dollop of plain Greek yogurt for added creaminess.

Chickpea and Spinach Curry with Brown Rice

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | diced

FROZEN PRODUCE

10-ounces frozen spinach

PANTRY

1 15-ounce can chickpeas/garbanzo beans | drained and rinsed

1 15-ounce can diced tomatoes

SPICES AND OILS

2 tablespoons olive oil

1/2 teaspoon ground ginger

1 1/2 teaspoons curry powder

1/2 teaspoon salt (optional)

DAIRY

4 tablespoons plain Greek yogurt (optional)

GRAINS

2 cups cooked brown rice

See brown rice recipe pg 18

MIX IT UP AND MAKE IT YOUR OWN

• Feel free to swap in different frozen or fresh vegetables. Broccoli and cauliflower or green peas and carrots are great alternatives.

• Chickpeas are a common ingredient in curries, but if you do not like them or do not have them on hand you can easily substitute a different bean.

• It is great to eat at least a few meatless meals a week. It is good for your health and your wallet. If you would like to swap out the chickpeas for ground chicken or turkey, that is certainly an option for this dish.

• This recipe features curry as the main spice, but if you do not like curry, feel free to swap that out for your favorite spices. Garlic powder and cumin can replace the curry powder and ginger.

EQUIPMENT

Cutting board

Spatula or spoon

Measuring spoons

Can opener

Knife

Large pan

Measuring cups

Directions



Defrost spinach by placing in the microwave for 1-2 minutes.

 Heat a large pan over medium-high heat.

 Add olive oil to the pan to coat the bottom and then add onion and curry powder

Cook for 3–5 minutes until onion starts to become translucent.

 Add ginger, chickpeas, beans, tomatoes and spinach to the pan.

Bring the curry to a simmer and cook for an additional 7–8 minutes, stirring occasionally.

 Taste and adjust seasoning as desired.

 Serve 1/4 of the curry over 1/2 cup of cooked brown rice and a dollop of plain Greek yogurt for extra creaminess. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Chickpea Stew with Couscous

SERVES 4

Ingredients

FRESH PRODUCE

4 green onions | chopped

1 carrot | peeled and shredded

FROZEN PRODUCE

1/2 cup frozen peas

PANTRY

1 14-ounce can diced tomatoes

1 15-ounce can chickpeas

1/2 cup vegetable broth or water

SPICES AND OILS

1 tablespoon olive oil

1 1/2 teaspoons cumin

1/4 teaspoon cinnamon

1/4 teaspoon black pepper

GRAINS

2 cups cooked couscous

MIX

See couscous recipe pg 19

UP AND MAKE IT YOUR OWN

• Increase the vegetable in this dish by adding frozen broccoli or cauliflower with he carrots and green onions.

• Adding meatless meals to your weekly routine is not only great for your health, but also your budget. We encourage you to try and add at least one meatless meal to your weekly routine. This dish would also work with ground turkey or chicken.

• This recipes uses cinnamon and garlic, which add warm, rich flavors. If these are spices that you do not like, please choose flavors you prefer.

EQUIPMENT

Spatula or spoon

Measuring spoons

Small pot with lid

Knife

Measuring cups

Pan

Cutting board

Box grater

Adapted from: delish.com/cooking/recipe-ideas/recipes/ a35398/moroccan-couscous-stew-recipeghk0213/

Directions

 Prepare vegetables.

 Heat a large pan over medium heat. Add the olive oil to coat the bottom of the pan. Then add the green onion and carrots.

Cook for 3–5 minutes, until the carrots become tender.

 Add the spices, tomatoes, chickpeas and 1/2 cup of vegetable broth to the pan.

Reduce to low and allow the mixture to simmer for 10 minutes.

 While the stew is cooking, make your couscous.



Once everything is ready, adjust seasoning with salt and pepper as desired.

 Serve stew with 1/3 cup of couscous. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

Curried Beef with Peas and Couscous

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | minced

1/2 teaspoon lemon juice

FROZEN PRODUCE

1 cup frozen peas

MEAT

1 pound lean ground beef or ground turkey

PANTRY

1 14.5-ounce can of diced tomatoes

SPICES AND OILS

2 tablespoons olive oil

1 1/2 cups water

1 bay leaf (optional)

1 1/2 teaspoons curry powder

1 teaspoon garlic powder

1/2 teaspoon ground ginger

GRAINS

2 cups cooked couscous

EQUIPMENT

Spatula or spoon

Measuring spoons

Small pot with lid

Knife

Measuring cups

Pan

Cutting board

See couscous recipe pg 19

MIX IT UP AND MAKE IT YOUR OWN

• To make this an even more veggie packed dish you could add carrots, zucchini, or peppers in with the onions. You could also add greens such as spinach, kale or collards.

• This recipe features ground beef, however, you can easily substitute ground chicken or turkey.

• If you are avoiding meat altogether, you can swap the beef for crumbled tofu or beans such as cannellini beans or chickpeas.

• Curry powder and garlic powder are an excellent way to flavor without salt, but choose flavors that are available and appealing to you. Paprika and thyme would be wonderful in this dish. Alternatively, you could make it more simple with a little garlic powder and black pepper.

• We chose to use couscous in this recipe as it is quick to make and adds a great flavor and texture to the dish. If you do not like couscous or do not have it one hand you can easily substitute brown rice or quinoa.

Directions

 Heat a large pan over medium heat. Add the olive oil to coat the pan. Then add the onion and curry powder.

Cook for 3–5 minutes until the onion becomes translucent.

 Add the ground beef, garlic powder, ground ginger and tomatoes.

Simmer for 10 minutes, breaking up the meat as desired.

 While the beef is cooking, make your couscous.

 Once the beef is cooked through, add the lemon juice and peas to your pan.

Allow the curry to simmer for an additional 5 minutes.

 Adjust seasoning with salt and pepper as desired.

 Serve with 1/2 cup of couscous. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Garlicky Lentils and Spinach over Pasta

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | diced

FROZEN PRODUCE

1 10-ounce package of frozen spinach | thawed

PANTRY

1 cup brown lentils | rinsed and picked over

SPICES AND OILS

1 bay leaf

2 teaspoon garlic powder | divided

2 tablespoons olive oil

1 teaspoon thyme

GRAINS

2 cups uncooked whole wheat pasta

MIX IT UP AND MAKE IT YOUR OWN

• Adding meatless meals to your weekly routine is not only great for your health, but also your budget. We encourage you to try this recipe with lentils. You can use brown, black or green. Red lentils will not hold up to the cooking process. If lentils are not for you, you can use ground turkey or chicken in their place. Add the turkey or chicken to the pan after your carrots and onions and allow it to brown before adding the broth and tomatoes.

• Whole wheat pasta is going to give you more of the nutrients your body needs than white pasta. You can always choose to substitute white pasta for the whole wheat. Alternatively, this recipes is delicious with brown rice.

• Bulk up the veggies in this dish by adding carrots, diced peppers, zucchini or mushrooms. Choose what you like and what is available to you.

• Make this dish your own by choosing spices that you like.

EQUIPMENT

Cutting board

Vegetable peeler

Spatula or spoon

Measuring spoons

Knife

1 large pot

1 large pan

Measuring cups

Directions

 Defrost spinach by placing in the microwave for 1-2 minutes.

 Place lentils in a small pot with bay leaf and 1 teaspoon of garlic powder. Add cold water to cover lentils by about 1 inch.

Place over medium heat and simmer for 20 minutes until the lentils are tender.

 Drain and set to the side.

 In a separate pot, bring 4–6 cups of water to a boil.

Add pasta and cook per box instructions.



While the lentils and pasta are cooking, prepare vegetables. Heat a large pan over medium-high heat.

NOTES



Add 2 tablespoons of olive oil to the pan to coat the bottom and then add onion, defrosted spinach, thyme and remaining teaspoon of garlic powder.

Sauté for 5–7 minutes, until the onion is cooked through and the cooking liquid from the spinach is reduced by half.

 Add cooked lentils to the onion and spinach mixture.

 Adjust seasoning as desired with salt and pepper.

 Serve 1/4 of the lentils and vegetables over 1/3 cup of whole wheat pasta. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

Ginger-Soy Baked Chicken over Pasta

SERVES 4

Ingredients

FOR MARINADE

1 cup olive oil

2 tablespoons low-sodium soy sauce

1 teaspoon garlic powder

1/2 teaspoon black pepper

1 1/2 teaspoons ground ginger

1.25-1.75 lbs chicken thighs

FOR VEGETABLES

1 16-ounce bag frozen bell pepper | sliced OR 2 fresh bell peppers, sliced

1 small onion | thinly sliced

2 tablespoons olive oil

Salt and pepper

GRAINS

2 cups uncooked whole wheat pasta

MIX IT UP AND MAKE IT YOUR OWN

• We chose to feature chicken thighs in this recipe, but this will also work well with boneless skinless chicken breast or chicken cutlets.

• Feel free to swap in different vegetables based on what you like and what is available to you. We suggest broccoli and cauliflower, green beans and carrots or snow peas. All would be great options!

• Add a little heat by putting a few pinches of red pepper flakes in your marinade.

• Top with sliced green onions for added brightness.

EQUIPMENT

Cutting board

Vegetable peeler

Spatula or spoon

Measuring spoons

Knife

Baking sheet

Large bowl

Measuring cups

Directions

 Mix the oil, soy sauce, garlic powder, black pepper and ginger in a large bowl. Add the chicken thighs to the bowl, cover and place it in the refrigerator for a minimum of half an hour and up to 24 hours to marinate.

 Preheat oven to 350 degrees.

 Prepare vegetables.

 Place peppers and onions on one half of the baking sheet and toss them with the oil, black pepper and a few pinches of salt.

 Place marinated chicken on the other half of the baking sheet.

Bake for 20 minutes or until the chicken reaches an internal temperature of 165 degrees.

 While the chicken is baking, cook the pasta per box instructions.

 Serve a 1/4 of the chicken and vegetables over 1/2 cup cooked pasta. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Ginger Stir-Fried Turkey with Veggies and Pasta

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | sliced

MEAT

1 pound ground turkey

FROZEN VEGGIES

1 16-ounce bag frozen bell peppers

SPICES AND OILS

2 tablespoons low-sodium soy sauce

1/4 cup water

1 teaspoon garlic powder

1 teaspoon ground ginger

1 tablespoon cornstarch

1 tablespoon olive oil

GRAINS

2 cups uncooked whole wheat pasta

MIX IT UP AND MAKE IT YOUR OWN

• We chose to feature ground turkey in this recipe. You can choose to substitute with ground chicken, diced chicken breast, or ground beef or pork. We encourage you to try chicken or turkey as they are lower in fat and the best choices when it comes to a medically tailored diet.

• If you are vegetarian, this is also delicious with tofu, tempeh or eggplant. Cube your chosen alternative and follow the recipe as described.

• Feel free to swap the bell peppers for a different vegetable if you prefer. Broccoli, cauliflower, green beans, snow peas, and asparagus are all examples of vegetables that will work well in this dish.

• You can enhance the flavor of this dish by increasing the amount of ginger and garlic powder by a half teaspoon each. A pinch or two of red pepper flakes will add a touch of heat and a few sliced up green onions for garnish at the end will brighten the entire dish.

EQUIPMENT

Cutting board

Vegetable peeler

Spatula or spoon

Measuring spoons

Knife

Large pan

Large pot

Measuring cups

Directions

 Measure 6 cups of water into a pot and bring to a boil.

 While the water comes to a boil, mix the soy sauce, water, garlic powder, ground ginger and cornstarch in a small bowl and set it to the side.

 When water is boiling, add pasta

Cook per package instructions.

 While pasta is cooking, thinly slice onion.

 Heat a large pan over medium-high heat. Add olive oil to the pan to coat the bottom and then add onions and bell peppers

Cook for 5 minutes, stirring as needed until onions become translucent.

 Add the turkey to the pan.

Cook for 5–7 minutes, breaking up with your spoon or spatula.

 Pour the sauce over the turkey and veggie mixture and stir to combine.

Cook for 1 more minute.

 Taste and adjust seasoning as desired.

 Serve 1/4 of your veggies and turkey over 1/3 cup of pasta.

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Lentil and Potato Stew

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | diced

2 carrots | peeled and diced

2–3 Yukon gold potatoes (approximately 1 lb) | cut into 1-inch cubes— peeled if desired

FROZEN PRODUCE

1 10-ounce package of frozen spinach

PANTRY

1 cup brown lentils | rinsed and picked over 4 cups of chicken or vegetable broth

SPICES AND OILS

2 tablespoons olive oil

1 bay leaf

1 teaspoon garlic powder

1 teaspoon thyme

MIX IT UP AND MAKE IT YOUR OWN

• Adding meatless meals to your weekly routine is not only great for your health, but also your budget. We encourage you to try this recipe with lentils. You can use brown, black or green. Red lentils will not hold up to the cooking process. If lentils are not for you, you can choose to use ground turkey or chicken in their place. Add the turkey or chicken to the pan after your carrots and onions and allow it to brown before adding the broth and tomatoes.

• Any type of potato will work for this recipe. Choose what is available to you.

• Bulk up the veggies in this dish by adding diced green peppers, zucchini or mushrooms.

• Make this dish your own by choosing spices that you like.

EQUIPMENT

Cutting board

Vegetable peeler

Spatula or spoon

Measuring spoons

Knife

1 large pot

Measuring cups

Directions

 Defrost spinach by placing in the microwave for 1–2 minutes.

 Prepare vegetables.

 Heat a large pot over medium-high heat and add olive oil to coat the bottom. Add onions and carrots to the pot.

Allow to cook for 3–5 minutes, until the onions become translucent.

 Next, add the broth, potatoes, spinach and spices to the pot. Bring to a boil and add the lentils. Reduce to a simmer.

Cook for 20–25 minutes or until the lentils and potatoes are tender.

 Adjust seasoning as desired. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Lentil Bolognese

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | diced

1 carrot | peeled and diced

PANTRY

3/4 cup brown lentils | rinsed and picked over

1 28-ounce can of diced tomatoes

SPICES AND OILS

2 tablespoons olive oil

1 teaspoon garlic powder

1 teaspoon oregano

1 tablespoon balsamic vinegar (optional)

GRAINS

2 cups uncooked whole wheat pasta

MIX IT UP AND MAKE IT YOUR OWN

• Adding meatless meals to your weekly routine is not only great for your health, but also your budget. We encourage you to try this recipe with lentils. You can use brown, black or green. Red lentils will not hold up to the cooking process. If lentils are not for you, you can choose to use ground turkey or chicken in their place. Add the turkey or chicken to the pan after your carrots and onions and allow it to brown before adding the balsamic and tomato.

• Bulk up the veggies in this dish by adding diced green peppers, zucchini or mushrooms.

• This dish features classic Italian seasoning. However, you can take it in another direction by swapping the oregano for thyme or replacing it with 1/4 teaspoon of cinnamon.

EQUIPMENT

Cutting board

Vegetable peeler

Spatula or spoon

Measuring spoons

Knife

2 pots

1 pan

Measuring cups

Directions

 Place lentils in a small pot and add cold water to cover the lentils by about 1 inch.

Place over medium heat and simmer for 20 minutes until the lentils are tender.

 Drain and set to the side.

 In a separate pot, bring 4-6 cups of water to a boil.

Add pasta and cook per box instructions.

 While the lentils are cooking, prepare sauce. Heat a large pan over medium-high heat.

 Add the oil to the pan to coat the bottom and then add the onions and carrots

Allow the vegetables to cook for 3–5 minutes until the onions become translucent.

 Add the tomato paste, tomatoes, spices and vinegar and 1/2 cup of water.

Reduce heat to a simmer and allow it to cook for 5–10 minutes, adding water 1/4 cup at a time if the sauce becomes too dry.

 When all of your components are complete, add the lentils to the red sauce and serve over 1/2 cup pasta. Taste and adjust seasoning as desired. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Meatballs in Tomato Sauce Over Brown Rice

SERVES 4

Ingredients

FOR MEATBALLS

1/4 cup of breadcrumbs

2 teaspoons oregano

2 teaspoons garlic powder

1 teaspoon salt (optional)

1 pound ground beef

2 tablespoons plain Greek yogurt

FOR SAUCE

1 tablespoon olive oil

1 onion | diced

1 carrot | peeled and diced

2 tablespoons tomato paste

1 14.5-ounce diced tomatoes

1 teaspoon garlic powder

1 teaspoon oregano

1 tablespoon balsamic vinegar

GRAINS

2 cups cooked brown rice

EQUIPMENT

Medium bowl

Measuring cups

Measuring spoons

Baking sheet

A large pan Spatula

Small bowl

See brown rice recipe pg 18

MIX IT UP AND MAKE IT YOUR OWN

• To make this an even more veggie packed dish, you could add 1/4 cup of shredded carrots and onions to the meatball mixture. This would add more moisture and flavor to your meatballs as well. You could also add more veggies to your sauce. Diced zucchini, fennel or bell peppers would only make this a more delicious and nutrient-packed meal.

• This recipe features ground beef. However, you can easily substitute ground turkey or chicken for the beef.

• Try fish! Simple tilapia fillets, simmered in the tomato sauce until cooked through, are absolutely delicious. You could also stir 10 ounces of canned tuna fish into the sauce.

• If you are avoiding meat altogether, you can make the meatballs using smashed cannellini beans or chickpeas, just add two additional tablespoons of plain Greek yogurt to help bind.

• This recipes uses oregano and garlic, which are classic flavors for meatballs with tomato sauce. You can certainly choose different spices to mix it up. Choose your favorites.

Directions



Preheat oven to 400°. Drizzle a small amount of olive oil onto a baking sheet and spread around to coat the pan.

 Measure all the meatball ingredients into a bowl and use your hands mix them together. Form the meatball mixture into 12 balls and place on the baking sheet.

Bake them for 5 minutes.

 Flip your meatballs with a spatula.

Bake for another 8 to 10 minutes until the meatballs are cooked through and reach an internal temperature of 165 degrees.

NOTES



While the meatballs are cooking, prepare sauce. Heat a large pan over medium-high heat. Add the oil to the pan to coat the bottom, followed by the onions and carrots

Allow the vegetables to cook for 3–5 minutes, or until onions become translucent.



Add the tomato paste, tomatoes, spices, vinegar and 1/2 cup of water.

Reduce heat to a simmer and allow it to cook for 5–10 minutes, adding water 1/4 cup at a time if the sauce becomes too dry.

 When the meatballs are cooked, add them to the sauce and toss to coat. Serve 3 meatballs with a 1/4 of the sauce over 1/2 cup of cooked brown rice. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

Roasted Broccoli and Chickpea Salad

SERVES 4

Ingredients

VEGETABLES

2 cups frozen broccoli and cauliflower mix

2 cups slaw mix

DAIRY

2 tablespoons plain Greek yogurt

SPICES AND OILS

5 tablespoons olive oil

Salt and pepper to taste

2 tablespoons lemon juice

Pinch of salt

Black pepper to taste

PANTRY

1 15-ounce can chickpeas | drained and rinsed

GRAINS

2 cups cooked couscous

MIX IT UP AND MAKE IT YOUR OWN

EQUIPMENT

Measuring cups

Baking sheet

Whisk or fork

Measuring spoons

Large bowl

Small pot with lid

• To make this an even more veggie-packed dish, you could add carrots, zucchini, or peppers in with the broccoli and cauliflower. You could also add greens such as lettuce, spinach, or kale into the overall dish.

• Using lemon juice in the salad dressing is an excellent way to flavor without salt, but choose flavors that are available and appealing to you. Garlic powder and dill would be wonderful in this dish.

• The chickpeas in this dish provide a great vegetarian protein. However, you can add chicken, hard boiled eggs or tuna for an extra dose of protein.

• We chose to use couscous in this recipe as it is quick to make and adds a great flavor and texture to the dish. If you do not like couscous or do not have it on hand, you can substitute brown rice or quinoa. See couscous recipe pg 19

Directions

 Preheat oven to 400 degrees.

 Drizzle a small amount of olive oil onto a baking sheet and spread around to coat the pan.

 Place the frozen broccoli and cauliflower onto baking sheet, drizzle with olive oil and salt and pepper and toss to combine. Spread the vegetables out on the pan, trying to leave enough room between veggies so they are not touching.

Place in the oven and bake for 10–15 minutes or until the vegetables begin to toast on edges.

 While the vegetables are roasting make couscous.

 Prepare salad. Place yogurt, lemon juice, and 4 tablespoons of olive oil in a large bowl and whisk to combine. Adjust flavoring with salt and pepper as desired.

 When the vegetables and couscous are ready, add the slaw mix, chickpeas, roasted vegetables and couscous to the large bowl.

 Toss to combine. Adjust seasoning as desired. Serve 1/4 of the final dish. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

Spiced Beef with Peppers and Couscous SERVES

4 Ingredients

MEAT

1 lb ground beef

VEGETABLES

1 onion | diced

1 16-ounce bag frozen sliced bell peppers OR 2 fresh bell peppers sliced

PANTRY

1 14.5-ounce can diced tomatoes

SPICES AND OILS

2 tablespoons olive oil

1 teaspoon paprika

1/2 teaspoon thyme

GRAINS

1 cup uncooked couscous

MIX IT UP AND MAKE IT YOUR OWN

• To make this an even more veggie packed dish you could add carrots and/or zucchini in with the onions. You could also add greens such as spinach, kale or collards.

• This recipe features ground beef. However, you can easily substitute ground chicken or turkey.

• If you are avoiding meat altogether, you can swap the beef for crumbled tofu or beans such as cannellini beans or chickpeas.

• Paprika and thyme are an excellent way to flavor without salt, but choose flavors that are available and appealing to you. Curry powder would be wonderful in this dish. Alternatively, you could make it more simple with a little garlic powder and black pepper.

EQUIPMENT

Cutting board

Spatula or spoon

Measuring spoons

Knife

Measuring cups

Pan

Directions

 Prepare vegetables.

 Heat a large pan over medium heat. Add the olive oil to coat the bottom of the pan. Then add the onion. Cook for 3–5 minutes, until the onion becomes translucent.

 Add the ground beef, paprika and thyme. Cook, breaking up the beef.

Allow the beef to brown and cook through for another 5–7 minutes.

 Stir in the tomatoes and peppers and allow to cook for another 3-4 minutes.

 Turn the heat to high, add the water and allow the mixture to come to a boil.

 Add the couscous, turn off the heat and cover the pan immediately. Allow it to sit, undisturbed, for 5 minutes. Remove the lid. Fluff the couscous with a fork.

 Adjust seasoning with salt and pepper as desired. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Tomato-Braised Lentils with Potatoes

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | diced

2-3 Yukon gold potatoes (approximately 1 lb) | cut into 1-inch cubes, peel if desired

2 carrots | peeled and diced

CANNED

1 28-ounce can of diced tomatoes

SPICES AND OILS

3 cups water

2 tablespoons olive oil

1 bay leaf

1 teaspoon garlic powder

1 teaspoon oregano

1 cup brown lentils | rinsed and picked over

MIX IT UP AND MAKE IT YOUR OWN

• Adding meatless meals to your weekly routine is not only great for your health, but also your budget. We encourage you to try this recipe with lentils. You can use brown, black or green. Red lentils will not hold up to the cooking process. If lentils are not for you, you can choose to use ground turkey or chicken. Add the turkey or chicken to the pan after your carrots and onions and allow it to brown before adding the broth and tomatoes.

• The recipe calls for Yukon gold potatoes. However, you can choose any potato that is accessible for you.

• Bulk up the veggies in this dish by adding zucchini, mushrooms, diced eggplant or a block of frozen spinach. Choose what you like and what is available to you.

• Make this dish your own by choosing spices that you like.

EQUIPMENT

Cutting board

Vegetable peeler

Spatula or spoon

Measuring spoons

Knife

1 large pot

Measuring cups

Directions

 Prepare vegetables.

 Heat a large pot over medium-high heat and add olive oil to coat the bottom. Add onions and carrot to the pot.

Allow to cook for 3–5 minutes, until the onions become translucent.

 Add the tomatoes, water, lentils, potatoes and spices to the pot. Bring to a boil and reduce for a simmer.

Cook for 20–25 minutes or until the lentils and potatoes are tender, adding water in 1/2 cup increments if the braise begins to dry out.

 Adjust seasoning with salt and pepper as desired. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

NOTES

Turkey, Kale and Potato Soup

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | chopped

2 carrots | peeled and sliced into coins

2–3 (approximately 1 lb) Yukon gold potatoes | diced and peeled if desired

2 cups of kale | chopped

MEAT

1 lb ground turkey

PANTRY

4 cups of vegetable or chicken broth

If you do not have broth on hand, you can use water intstead.

SPICES AND OILS

2 tablespoons olive oil

1/2 teaspoon garlic powder

1 teaspoon oregano

1/2 teaspoon black pepper

1 bay leaf

MIX IT UP AND MAKE IT YOUR OWN

• We chose to feature ground turkey in this recipe. You can choose to substitute with ground chicken, diced chicken breast or if you prefer ground beef or pork. We encourage you to try chicken or turkey as they are lower in fat and the best choices when it comes to a medically tailored diet.

• If you are vegetarian, this would also work very well with the bean of your choice.

EQUIPMENT

Cutting board

Spatula or spoon

Measuring spoons

Knife

Large pot

Measuring cups

Directions

 Prepare vegetables.

 Heat a large pot over medium-high heat and add olive oil to the pot to coat the bottom. Add onion and carrots. Cook for 3–5 minutes, until onion becomes translucent.

 Add turkey and spices to the pot and stir to combine. Allow the turkey to brown, breaking up with a spatula as desired.

 Add the potatoes, kale and broth (or water). Bring to a boil and reduce to a simmer.

Allow soup to cook for 10–20 minutes to bring the flavors together.

 Taste and adjust seasoning as desired. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

Turkey Meatballs with Vegetables over Couscous

SERVES 4

Ingredients

FOR MEATBALLS

MEAT AND DAIRY

1 pound ground turkey

2 tablespoons plain Greek yogurt

OILS AND SPICES

2 tablespoons olive oil

1/4 cup of breadcrumbs

2 teaspoons oregano

2 teaspoons garlic powder

1/2 teaspoon cinnamon

1 teaspoon salt (optional)

FOR VEGETABLES

4 cups frozen broccoli and cauliflower mix

1 tablespoon olive oil

Salt and pepper to taste

FOR SAUCE

1 tablespoon plain Greek yogurt

2 teaspoons lemon juice

2 tablespoons olive oil

Pinch of salt

Black pepper to taste

Your yogurt sauce may begin to separate if it sits on the counter for a little bit. This is totally fine and does not mean it has gone bad, just whip it back up with your fork and enjoy!

GRAINS

2 cups cooked couscous

EQUIPMENT

Medium bowl

Measuring cups

Measuring spoons

Baking sheet

Fork Spatula

Small bowl

Directions

 Preheat your oven to 400 degrees.

 Drizzle a small amount of olive oil onto a baking sheet and spread around to coat the pan.

 Measure all the meatball ingredients into a bowl and use your hand to mix them together.

 Form the meatball mixture into 12 balls.

 Measure the frozen broccoli and cauliflower onto baking sheet, drizzle with olive oil and salt and pepper and toss to combine. Spread the vegetables out on one half of the pan, trying to leave enough room between veggies so they are not touching.

 Place the meatballs on the other half of the baking sheet

Put the sheet into the oven and bake for 5 minutes.

 Flip meatballs and vegetables with a spatula.

Bake for another 8 to 10 minutes. The meatballs should be cooked through (165 degrees) and the vegetables should be brown on the edges.

 While the meatballs are cooking, prepare the couscous and mix your sauce. To make the sauce, measure all ingredients into a small bowl and using your fork whip them together.

 Serve 3 meatballs and 1/4 of the vegetables over 1/2 cup of cooked couscous.

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

MIX IT UP AND MAKE IT YOUR OWN

• This recipe features ground turkey. However, you can easily substitute ground chicken or beef.

• If you are avoiding meat altogether, you can makes the meatballs using smashed cannellini beans or chickpeas. Just add two additional tablespoons of plain Greek yogurt to help with binding.

• This recipes uses garlic, cinnamon and oregano for flavor. You can certainly choose different spices to mix it up. Choose your favorites.

Turkey Taco Bowl

SERVES 4

Ingredients

FRESH PRODUCE

1 small onion | diced

FROZEN VEGETABLES

1 16-ounce bag frozen bell peppers

You can use 2 fresh bell peppers instead if you have them.

MEAT

1 lb ground turkey

PANTRY

1 14.5 ounce can of diced tomatoes

1 cup frozen corn

SPICES AND OILS

3 tablespoons olive oil

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon garlic powder

1 teaspoon oregano

GRAINS

2 cups cooked couscous

OPTIONAL TOPPINGS

Chopped green onions

Dollop of plain Greek yogurt

Slaw mix

EQUIPMENT

Measuring cups

Large pan

Small pot with lid

Measuring spoons

Spoon or spatula

Fork

Directions

 Prepare vegetables.

 Place a large pan over medium-high heat. Add 1 tablespoon of olive oil to coat the bottom and then add the onion and bell peppers.

Allow the vegetables to cook for 3–5 minutes, until the onion is translucent. Note: If you would like the vegetables to be separate from the meat, remove them from the pan and set aside.



Add remaining two tablespoons of olive oil to the pan and then add turkey and all spices

Cook the turkey for 5 minutes, breaking it up with a spoon or spatula.



Add the tomato and corn to the turkey and 1/2 cup of water

Reduce heat to medium-low and allow it to simmer for 10–15 minutes until the turkey is cooked through and the flavors have come together.

 While the turkey is cooking, prepare couscous.



Serve a 1/4 of your turkey with a 1/4 of cooked vegetables over 1/2 cup of couscous, adding any toppings you desire. Enjoy!

 Save leftovers in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

MIX IT UP AND MAKE IT YOUR OWN

• To make this an even more veggie packed dish you could add carrots, zucchini, or peppers in with the onions. Choose what you like and what you have on hand.

• This recipe features ground turkey. However, you can easily substitute ground chicken or beef. If you are avoiding meat altogether, you can swap the turkey for crumbled tofu or beans such as black beans or chickpeas.

• This recipe also features couscous. However, you can easily substitute brown rice or quinoa.

• Chili powder, cumin, and oregano are an excellent way to flavor without salt, but choose flavors that are available and appealing to you. Paprika and thyme would be wonderful in this dish. Alternatively, you could keep it simple with a little garlic powder and black pepper.

Vegetarian Chili with Simple Slaw

SERVES 4

Ingredients FOR CHILI

FRESH PRODUCE

2 carrots | peeled and diced

1 small onion | diced

PANTRY

1 tablespoon flour

1 15-ounce can black beans | drained and rinsed

FROZEN VEGETABLES

1 cup frozen corn

SPICES AND OILS

2 tablespoons olive oil

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon garlic powder

1 teaspoon oregano

3 cups vegetable broth

GRAINS

1 1/2 cups cooked couscous FOR SLAW

2 cups slaw mix

1 tablespoon olive oil

2 teaspoons red wine vinegar

1/2 teaspoon salt

1/4 teaspoon pepper

EQUIPMENT

Cutting board

Measuring cups

Medium bowl

Small pot with lid

Measuring spoons

Whisk of fork

Large pot

Knife

Directions

 Prepare vegetables.

 Place a large pot over medium-high heat. Add the olive oil to coat the bottom and then add carrot and onion.

Allow the vegetables to cook for 3–5 minutes, until the onion is translucent.

 Sprinkle the flour over the vegetables and stir to mix throughout.

Allow the flour to cook for 1 minute.

 Add beans, corn, spices and broth. Bring to a boil and reduce to a simmer.

Cook over lower heat for 10–15 minutes.

 While the chili is cooking, prepare couscous

 While the couscous is resting make slaw. Place olive oil and vinegar in a medium bowl and whisk with a fork. Season lightly with salt and pepper as desired. Toss slaw mix with dressing.

 Taste chili and adjust flavoring as desired. Serve 1/4 of your chili with 1/3 cup of couscous and a 1/2 cup serving of slaw. Enjoy!6

 Save leftover in the refrigerator for up to three days OR place in Ziploc bags and freeze for up to one month.

MIX IT UP AND MAKE IT YOUR OWN

• To make this an even more veggie packed dish you could add zucchini or peppers in with the onions and carrots. You could also add greens such as spinach, kale or collards to cook down into the over all dish.

• This recipe features black beans. However, you can easily substitute ground chicken or turkey, crumbled tofu, or other beans such as cannellini beans or chickpeas.

• This recipe also features couscous. However, you can easily substitute brown rice or quinoa.