Recipes

• 1 pound lean ground turkey
• ½ medium onion, chopped
• 2 medium zucchini
• ½ cup marinara sauce
• 2 tablespoons Parmesan cheese
• 2 tablespoons mozzarella cheese
• Salt and black pepper, to taste

• Preheat the oven to 400°F.
• In a large skillet over medium-high heat, add the onion and ground turkey. Season with salt and pepper.
• Cook for about 10 minutes, breaking the turkey apart as it cooks, until the turkey is cooked through.
• Stir in the marinara sauce and cook for 2–3 minutes.
• Cut each zucchini in half lengthwise. Use a spoon to scoop out the seeds and center, leaving about ¼ inch of zucchini around the edges.
• Place the zucchini halves in a 9 × 13-inch baking dish.
• Spoon the turkey mixture into the zucchini boats.
• Sprinkle Parmesan and mozzarella cheese over each boat.
• Cover the baking dish with foil and bake for 20–30 minutes, or until the zucchini is tender and the cheese is melted.
• Allow to cool slightly before serving.

Nutrition Highlight:

• Zucchini provides vitamins, minerals, and fiber, while lean ground turkey provides protein. Including vegetables as part of the main dish is an easy way to add more nutrients and volume to a meal.

Make It Your Own:

• Use whatever vegetables you have available in the filling, such as bell peppers, mushrooms, spinach, corn, or chopped tomatoes. You can also use ground chicken, lean ground beef, beans, or leftover cooked meat in place of turkey. Any tomato-based pasta sauce can be used in place of marinara sauce.

Storage:

• Refrigerate leftovers in an airtight container and use within 3–4 days. Reheat until heated through before serving.

• 12 ounces canned tuna packed in water, drained
• 2 tablespoons finely chopped onion
• 1 apple, cored and chopped
• ¼ cup chopped celery
• 3 tablespoons salad dressing of your choice

• In a medium bowl, combine the tuna, onion, apple, celery, and 2 tablespoons of the salad dressing.
• Stir until well combined.
• Add more dressing, if desired.
• Serve on whole-wheat bread, in a whole-wheat pita, or over mixed salad greens.

Nutrition Highlight:

• Tuna is a good source of protein and provides omega-3 fatty acids, which support heart, brain, and overall health. Apples and celery add fiber, vitamins, minerals, and a fresh crunch.

Make It Your Own:

• Use whatever fruits and vegetables you have available. Try chopped grapes, pears, carrots, cucumber, or bell peppers in place of or alongside the apple and celery. Use mayonnaise, plain yogurt, or another dressing you already have on hand. Serve it on bread, in a tortilla, over greens, or with crackers.

Storage:

• Refrigerate leftovers in a covered container and use within 3–4 days. For best texture, assemble sandwiches or wraps just before serving.

• 2 teaspoons olive oil
• 4 cloves garlic, minced
• 1 (15-ounce) can white beans, drained and rinsed
• 24 ounces low-sodium vegetable juice, such as V8
• 2 tablespoons prepared horseradish, optional
• Black pepper, to taste

• In a medium pot, heat the olive oil over medium heat.
• Add the garlic and cook for about 2 minutes, until fragrant.
• Blend the beans and vegetable juice until smooth.
• If you do not have a blender, mash the beans with a fork and stir them into the vegetable juice.
• Add the bean and vegetable juice mixture to the pot with the garlic. Heat until warmed through, stirring occasionally.
• Stir in the horseradish, if using, and season with black pepper to taste.
• Serve warm.

Nutrition Highlight:

• White beans provide plant-based protein and fiber, while vegetable juice adds vitamins and minerals. Combining beans with vegetables can make a simple soup more filling and nutrient-dense.

Make It Your Own:

• Use whatever beans you have available, such as Great Northern, cannellini, or navy beans. Add fresh, frozen, or canned vegetables such as spinach, carrots, corn, or zucchini. Adjust the seasonings to what you have on hand, or leave out the horseradish for a milder flavor.

Storage:

• Store leftovers in a covered container in the refrigerator for up to 3–4 days. Reheat thoroughly before serving.

• 1 (15-ounce) can beans, such as black, kidney, or garbanzo beans, drained and rinsed
• 1 cup corn, frozen and thawed or fresh
• 1 cup zucchini, chopped
• 1 tablespoon fresh cilantro, chopped
• 2 tablespoons lime juice
• 1 jalapeño pepper, seeds removed and finely chopped, optional

• Drain and rinse the beans.
• In a medium bowl, combine the beans, corn, zucchini, cilantro, lime juice, and jalapeño, if using.
• Stir gently until well combined.
• Serve immediately or refrigerate until ready to serve.

Nutrition Highlight:

• Beans provide plant-based protein and fiber, while corn and zucchini add vitamins, minerals, and additional fiber. Combining beans and vegetables makes this a simple, filling, and nutrient-rich dish.

Make It Your Own:

• Use whatever beans and vegetables you have available. Try black beans, kidney beans, chickpeas, or another type of bean, and substitute fresh, frozen, or canned vegetables when appropriate. If you don't have cilantro or jalapeño, use another fresh herb or seasoning you enjoy.

Storage:

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