Recipes

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Moroccan Carrot Salad

Prep Time: 15 minutes

Cook Time: None

Servings: 4

Ingredients:

6 medium carrots
½ small onion
1 large lemon
3 tablespoons canola oil
1 teaspoon curry powder
½ teaspoon salt
¼ teaspoon ground black pepper
¼ cup dark or golden raisins

Instructions:

Rinse and peel the carrots and onion.
Shred the carrots using a grater.
Grate or finely dice the onion.
In a medium bowl, combine the carrots and onion.
Rinse the lemon and cut it in half.
Squeeze the lemon juice into a small bowl and remove any seeds.
Add the canola oil, curry powder, salt, and black pepper to the lemon juice. Stir well and let the mixture sit for 5 minutes.
Pour the dressing over the carrots and onion.
Stir in the raisins and mix well.
Let the salad sit for 15–20 minutes before serving.

Nutrition Highlight:

Carrots provide beta carotene, which our bodies can convert to vitamin A, along with fiber and other vitamins and minerals. Raisins add natural sweetness and fiber, while lemon juice adds flavor without needing much added salt.

Make It Your Own:

Use any variety of carrots you have available. Try dried cranberries or chopped dates in place of raisins. Add fresh herbs such as cilantro or parsley, or adjust the curry powder and black pepper to taste.

Storage:

Refrigerate leftovers in a covered container and use within 3–4 days. Stir before serving.

Youtube Tutorial

Melon Cooler

Prep Time: 5 minutes

Cook Time: None

Servings: 2

Ingredients:

2 cups melon of choice, chopped (cantaloupe, honeydew, or watermelon)
2 cups cold water
Ice, optional, for a slushy consistency

Instructions:

Add the melon and cold water to a blender.
Add ice, if desired.
Blend until smooth, or until it reaches a slushy consistency if using ice.
Serve immediately.

Nutrition Highlight:

Melons provide water and vitamin C, while cantaloupe also provides carotenoids that the body can use to make vitamin A.

Make It Your Own:

Use whatever melon or fruit you have available. Try combining different types of melon, or add other juicy fruits such as strawberries, peaches, or pineapple. Adjust the amount of water and ice to reach your preferred consistency.

Storage:

For the best taste and texture, serve immediately. Refrigerate leftovers in a covered container and use within 1 day. Stir well before serving.

Youtube Tutorial

Mediterranean Lentil Salad

Prep Time: 10 minutes

Cook Time: None

Servings: 4

Ingredients:

Salad
- 1 can brown or green lentils, drained and rinsed, or 1½ cups cooked lentils
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- ½ red onion, diced
- ½ cup crumbled feta cheese
Dressing
- 1 teaspoon Dijon mustard or yellow mustard + ¼ teaspoon vinegar
- 3 tablespoons lemon juice
- Zest of 1 lemon
- ⅛ teaspoon ground cumin
- ¼ cup fresh or dried dill, finely chopped

Instructions:

In a large bowl, combine the lentils, green bell pepper, red bell pepper, red onion, and feta cheese.
In a small bowl, whisk together the Dijon mustard, lemon juice, lemon zest, cumin, and fresh dill.
Pour the dressing over the lentil mixture.
Stir thoroughly to combine.
Serve immediately or chill before serving.

Nutrition Highlight:

Lentils are an excellent source of plant-based protein and fiber, which can help make this salad filling. Bell peppers provide vitamin C and other beneficial plant compounds, while feta cheese adds protein and calcium.

Make It Your Own:

Use whatever vegetables, beans, or herbs you have available. Try cucumber, tomato, spinach, or shredded carrots in place of or in addition to the bell peppers. If you don't have fresh dill, use another fresh or dried herb, and try other beans or lentils if available.

Storage:

Refrigerate leftovers in a covered container for 3–4 days.

Youtube Tutorial

Lentil Taco Filling

Prep Time: 10 minutes

Cook Time: 40–45 minutes

Servings: 4

Ingredients:

1 teaspoon oil
1 medium onion, chopped
1 teaspoon minced garlic
1 cup dried lentils, rinsed
1 tablespoon chili powder
2 teaspoon ground cumin
1 teaspoon dried oregano
2½ cups vegetable broth
1 cup salsa

Instructions:

Heat the oil in a large nonstick skillet over medium heat.
Add the onion and garlic and sauté until tender.
Add the rinsed lentils, chili powder, cumin, and oregano. Stir for about 1 minute.
Stir in the vegetable broth and bring to a boil.
Reduce the heat, cover, and simmer for 25–30 minutes, or until the lentils are tender.
Remove the lid and continue cooking for 8–10 minutes, stirring occasionally, until the mixture thickens.
Lightly mash the lentils, then stir in the salsa.
Continue cooking for 3–5 minutes.
Serve warm in tortillas with your desired toppings.

Nutrition Highlight:

Lentils provide plant-based protein, fiber, iron, and other important nutrients. Using lentils as a taco filling is a budget-friendly way to add protein and fiber to a meal.

Make It Your Own:

Use whatever beans, lentils, vegetables, and seasonings you have available. Add chopped bell peppers, corn, or other vegetables to the filling, or use black or pinto beans in place of some of the lentils. Top with whatever you have on hand, such as lettuce, tomatoes, cheese, avocado, or plain yogurt.

Storage:

Refrigerate leftovers in a covered container for 3–4 days. The filling can also be frozen for longer storage.

Youtube Tutorial

Spaghetti Squash

Spaghetti squash is a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full.

● B Vitamins – Help our bodies use energy fromfood.

● Vitamin C – Helps keep our immune system strong and helps our bodies heal quickly.

● Beta-carotene – Converts to vitamin A, which helps keep our eyes working, our immune system strong, and our cells growing.

● Manganese – Helps support healthy bones andhelps our bodies use nutrients from food.

● Potassium – A type of electrolyte that helps build muscle and keeps your heart healthy.

Instructions

How to store:

● Keep whole spaghetti squash in acool, dry place.

● Store away from direct sunlight.

● Once cut, cover and store in the refrigerator.

● Use cut squash within several days.

How to prepare:

● Wash the squash, cut it in half lengthwise, and scoop out the seeds with a spoon.

● For oven cooking, drizzle the insidewith a little olive oil and sprinkle with salt and pepper.

● Place the halves cut-side down on abaking sheet and roast at 400°F for about 30–45 minutes, until tender.

● For microwave cooking, place the squash cut-side down in a microwave-safe dish with ½ cup of water. Microwave for about 15 minutes, or until the flesh is tender.

● Once cooked and slightly cooled, use a fork to gently pull out the spaghetti-like strands.

● Do not overcook, or the squash maybecome soggy.

● Use spaghetti squash in place ofpasta.

● Serve with tomato sauce, pesto, cheese, or meatballs.

● Stuff the squash shell with cheese, vegetables, or chicken and bake again.

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Okra

Okra is a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full. Eating enough fiber has also been shown to support heart health.

● Vitamins A, B, C, and K – Help support healthy immune function, healing, and other important body functions.

● Folate – Helps our tissues grow and ourcells work. It is especially important during pregnancy.

Instructions

How to store:

● Choose okra that is bright green andfirm.

● Avoid okra that is moldy, limp, ordried out.

● Keep okra in a plastic bag in the refrigerator for 2–3 days.

How to prepare:

● Wash okra with cold water before cooking.

● Toss okra with a small amount of Olive oil and salt before roasting, grilling, baking, broiling, or air frying.

● Use okra in gumbo, curries, sautés, soups, or as a side dish.

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Mango

Mangoes are a great source of:

● Vitamin A – Keeps our eyes working, our immune system strong, and our cells growing.

● Vitamin C – Keeps our immune system strong and helps our bodies heal quickly.

● Vitamin E – Protects cells in our body from damage and keeps our immune system healthy.

● Potassium – A type of electrolyte that helps build muscle and keeps your heart healthy.

Instructions

How to store:

● Store unripe mangoes at room temperature until they are ripe.

● Once ripe, mangoes can be stored inthe refrigerator for several days.

● Store cut mango in a covered container in the refrigerator.

How to prepare:

● Rinse mangoes under cool runningwater and scrub with a brush or rub with your hands.

● Dry with paper towels or let airdry.

● Hold the mango with the stem at the top and slice down just to the side of the stem.

● Make another slice parallel to the first on the other side of the stem, creating two halves with the pit in the center.

● Make vertical and horizontal cuts ineach half to create a grid, without cutting through the skin.

● Use a knife, spoon, or glass to scoop out the mango cubes.

● Alternatively, use the tip of a sharp knife to make 4–6 shallow cuts in the skin from the top almost to the stem end.

● Peel back the skin like a banana and eat around the pit.

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Lentils

Lentils are a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full.

● Protein – Helps build and maintain muscles, bones, skin, and other tissues.

● Folate – Helps tissues grow and cells work.

● Iron – Helps our bodies make healthy blood cells.

Instructions

How to store:

● Store dried lentils in an airtight container in a cool, dry, dark place.

● Dried lentils can last for up to 1 year.

● Store cooked lentils in an airtight container in the refrigerator for up to 1 week.

How to prepare:

● Lentils are quick and easy to cookand do not require soaking.

● Wash lentils and pick out anydebris.

● Drain and put them into a pot.

● Use a ratio of 1 cup of lentils to 2cups of water.

● Add seasonings if desired, but donot add salt yet.

● Bring to a rapid simmer over medium-high heat, then reduce to a low simmer.

● Cook uncovered for 20–30 minutes.

● Lentils are done as soon as they aretender.

● Strain and add salt, if desired.

● Serve warm over brown rice or coldover a green salad.

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