Recipes

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Roasted Chickpeas

Prep Time: 5 minutes

Cook Time: 20–22 minutes

Servings: 4

Ingredients:

1 can chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon smoked paprika
1 teaspoon granulated garlic
1 pinch cumin

Instructions:

Pat the chickpeas dry with paper towels.
Preheat an air fryer or oven to 355°F.
In a medium bowl, combine the chickpeas, olive oil, smoked paprika, granulated garlic, and cumin. Toss to coat evenly.
For an air fryer, add the chickpeas to the basket and cook for 20–22 minutes, shaking occasionally.
For an oven, spread the chickpeas evenly on a baking sheet and roast for 20–22 minutes, stirring occasionally.
Cook until the chickpeas are golden and crispy. Allow them to cool slightly before serving.

Nutrition Highlight:

Chickpeas provide plant-based protein, fiber, iron, and other important nutrients. Roasting chickpeas creates a crunchy snack while adding a nutritious source of beans to the diet.

Make It Your Own:

Use whatever seasonings you have available. Try chili powder, cumin, garlic powder, Italian seasoning, or a combination of your favorite spices. You can also adjust the seasonings to make the chickpeas mild, smoky, or spicy.

Storage:

Store cooled chickpeas in an airtight container at room temperature for up to 2 days. They are best enjoyed soon after roasting for maximum crispiness.

Youtube Tutorial

Roasted Carrots

Prep Time: 10 minutes

Cook Time: 20–25 minutes

Servings: 6

Ingredients:

2 lbs fresh carrots, peeled
2 tablespoons extra-virgin olive oil
Salt and pepper, to taste

Instructions:

Preheat the oven to 425°F.
Line a baking sheet with aluminum foil.
Slice the carrots diagonally into approximately 2-inch pieces. Try to keep the pieces similar in size so they cook evenly.
Place the carrots on the prepared baking sheet. Add the olive oil, salt, and pepper and toss to coat evenly.
Roast for 20–25 minutes, stirring once halfway through, until the carrots are tender and lightly caramelized. Cooking time may vary depending on the thickness of the carrots.
Serve warm.

Nutrition Highlight:

Carrots are an excellent source of beta-carotene, which the body can convert to vitamin A to support vision and immune function. They also provide fiber and other beneficial plant compounds.

Make It Your Own:

Use baby carrots or other root vegetables such as sweet potatoes, parsnips, or turnips. Try different seasonings such as garlic powder, paprika, cumin, or dried herbs, depending on what you have available.

Storage:

Refrigerate leftovers in a covered container for 3–4 days. Reheat in the oven, air fryer, or microwave until heated through.

Youtube Tutorial

Roasted Canned Pears

Prep Time: 5 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients:

1 can (15 oz) pears, diced, sliced, or halved
1 tablespoon butter, melted
½ teaspoon cinnamon
½ teaspoon brown sugar
Pinch of salt

Instructions:

Preheat the oven to 400°F.
Lightly spray a baking sheet with nonstick cooking spray or use a silicone baking mat.
Drain the pears and gently pat them dry with paper towels.
Place the pears in a bowl. Add the melted butter, cinnamon, brown sugar, and salt. Gently toss to coat.
Spread the pears in a single layer on the prepared baking sheet.
Roast for about 20 minutes, or until the pears begin to brown.
Allow to cool slightly before serving.

Nutrition Highlight:

Pears provide fiber and vitamin C, and using canned fruit makes it possible to enjoy fruit even when fresh options are not available. The small amount of added sugar provides sweetness while allowing the natural flavor of the pears to shine.

Make It Your Own:

Use canned peaches, apples, or other fruit instead of pears. Adjust the cinnamon or brown sugar to taste, or try other spices such as nutmeg or pumpkin pie spice. Enjoy the roasted fruit with oatmeal or plain Greek yogurt for a more filling snack or breakfast.

Storage:

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

Rice Cooker Mac n Cheese

Prep Time: 5 minutes

Cook Time: 20–30 minutes

Servings: 4

Ingredients:

2 cups dry whole-wheat pasta
2 cups water
1 cup low-fat milk
1½ cups shredded low-fat cheese, such as cheddar
Salt, to taste
½ teaspoon black pepper
Pinch of cayenne pepper, optional

Instructions:

Place the pasta, water, and milk in the rice cooker.
Cook for one rice cooker cycle, or until the pasta is tender.
Once the pasta is cooked, add the cheese, salt, black pepper, and cayenne pepper, if using. Stir well until the cheese is melted and the ingredients are combined.
Close the lid and keep warm until ready to serve.

Nutrition Highlight:

Whole-wheat pasta provides more fiber than refined pasta, while milk and cheese provide protein and calcium. Adding vegetables or beans can increase the fiber, vitamins, minerals, and protein in the meal.

Make It Your Own:

Use whatever pasta, cheese, or vegetables you have available. Try adding frozen peas, broccoli, spinach, corn, or other vegetables. You can also add black beans, white beans, or leftover chicken for extra protein and fiber.

Storage:

Refrigerate leftovers in a covered container for 3–4 days. Reheat until heated through.

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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