Recipes

• 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

• 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.

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

• 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.

• 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

• 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.

• 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

• 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.