Recipes

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

• 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.

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

• 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.

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

• 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.

• 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

• 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.