Recipes

• 6 tablespoons graham cracker crumbs
• 2 tablespoons butter, melted
• 1¼ cups cottage cheese
• ½ teaspoon vanilla extract
• ⅔ cup semi-sweet or white chocolate chips
• Berries of your choice

• In a small bowl, mix the graham cracker crumbs with the melted butter. Set aside.
• Add the cottage cheese and vanilla to a food processor. Blend until smooth.
• Melt the chocolate chips in a double boiler or microwave in 30-second intervals, stirring between each interval, until smooth.
• Fold the cottage cheese mixture into the melted chocolate until evenly combined.
• Divide 1 tablespoon of the graham cracker mixture among four jars or cups.
• Add about ½ cup of the cheesecake mixture to each jar or cup.
• Top with another 1 tablespoon of the graham cracker mixture and finish with berries.
• Refrigerate until chilled and ready to serve.

Nutrition Highlight:

• Cottage cheese provides protein and calcium, while berries add fiber, vitamins, minerals, and beneficial plant compounds. Using cottage cheese gives this dessert a protein-rich base.

Make It Your Own:

• Use any berries or fruit you have available, fresh or frozen. Try different flavors of chocolate, or add cinnamon or a little lemon zest to the cottage cheese mixture.

Storage:

• Refrigerate in covered containers for up to 3 days.

• 1 can chickpeas, drained, with liquid reserved
• 1 celery stalk, finely chopped
• ½ jalapeño, finely chopped
• 2 tablespoons cilantro, chopped
• ¼ cup red onion, finely chopped
• 2 cloves garlic, minced
• 1–2 teaspoons fresh lemon juice
• 2 tablespoons olive oil
• 1 teaspoon honey
• Salt and black pepper, to taste

• Drain the chickpeas, reserving the liquid.
• Place the chickpeas in a wide bowl and mash with a fork or potato masher.
• Add up to 2 tablespoons of the reserved chickpea liquid and continue mashing until the mixture reaches the consistency of chunky tuna salad.
• Add the celery, jalapeño, cilantro, red onion, and garlic to the mashed chickpeas.
• In a separate bowl, whisk together 1 tablespoon reserved chickpea liquid, olive oil, honey, lemon juice, and garlic.
• Season with salt and black pepper to taste.
• Pour the dressing over the chickpea mixture and stir well to combine.
• Serve on toast, crackers, or your preferred whole-grain bread.

Nutrition Highlight:

• Chickpeas provide plant-based protein, fiber, iron, and other important nutrients. The vegetables add additional fiber, vitamins, minerals, and beneficial plant compounds, while olive oil provides unsaturated heart-healthy fats.

Make It Your Own:

• Use whatever vegetables and herbs you have available. Try carrots, bell peppers, cucumber, or green onions in place of or in addition to the listed vegetables. Adjust the jalapeño, lemon juice, and seasonings to taste. Serve on bread, pita, crackers, or lettuce leaves.

Storage:

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

• 2 boneless, skinless chicken breasts
• 1 packet taco seasoning
• 1 can (4 oz) diced green chiles
• 1 can (15.5 oz) black beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes, with juices
• 1 can (15.25 oz) corn, drained
• 4 cups chicken broth
• 2 cups shredded Mexican-blend cheese
• 1 cup heavy cream
• Tortilla chips, for serving
• Fresh cilantro, for garnish

• Place the chicken breasts in the bottom of a slow cooker and sprinkle with taco seasoning.
• Layer the green chiles, black beans, diced tomatoes with their juices, and corn over the chicken.
• Carefully pour the chicken broth into the slow cooker.
• Cover and cook on HIGH for 3–4 hours, or until the chicken is fully cooked and tender.
• Remove the chicken from the slow cooker and shred with two forks. Return the shredded chicken to the slow cooker.
• Add the shredded cheese and heavy cream. Stir occasionally and cook for an additional 30–60 minutes, until the cheese is melted and the soup is heated through.
• Serve topped with tortilla chips and fresh cilantro.

Nutrition Highlight:

• Chicken and black beans provide protein, while black beans also provide fiber, iron, and other important nutrients. Corn, tomatoes, and green chiles add vitamins, minerals, and beneficial plant compounds.

Make It Your Own:

• Use whatever beans or vegetables you have available. Pinto or kidney beans can replace the black beans, and frozen or canned vegetables can be substituted for the corn. Use cooked chicken or turkey if you already have some available. Adjust the taco seasoning and toppings to taste.

Storage:

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

• 2 cups fresh or frozen fruit, such as berries, cherries, peaches, nectarines, apricots, or plums
• 2 tablespoons chia seeds
• 1 tablespoon honey

• Place the fruit in a small saucepan over medium heat.
• Stir occasionally until the fruit begins to soften and boil.
• Use a fork or potato masher to crush the fruit to your desired consistency.
• Stir in the chia seeds and honey until well combined.
• Remove from heat and let cool.
• For a smoother jam, blend before storing.

Nutrition Highlight:

• Fruit provides vitamins, minerals, fiber, and beneficial plant compounds. Chia seeds provide fiber, plant-based protein, and healthy fats. Using fruit for sweetness can help add flavor without needing a large amount of added sugar.

Make It Your Own:

• Use any fresh or frozen fruit you have available. Try different combinations of berries, cherries, peaches, nectarines, apricots, or plums. Adjust the amount of honey to your taste, or leave it out if the fruit is sweet enough.

Storage:

• Store in a tightly sealed container in the refrigerator for up to 1 week.