Tuscan White Bean Soup

Serves 6

Ingredients:

• 4 carrots, cut into 1” pieces
• 1 large onion, diced
• 2 tablespoons olive oil
• ½ teaspoon dried oregano
• ½ teaspoon dried basil
• ¼ teaspoon Greek seasoning
• ¼ teaspoon dried rosemary
• 4 tablespoons tomato paste
• 2-15-oz cans cannellini (white) beans
• 4 cups low- sodium chicken stock
• 4 cups fresh spinach

 Directions:

1. Sauté carrots and onion in olive oil on medium heat until soft.
2. Add remaining ingredients and simmer for 20 minutes or until liquid is reduced and slightly thickened. Add spinach and simmer for 5 minutes.

Nutrition Facts per Serving: Calories: 230, Total Fat: 6g, Sat Fat: 1g, Cholesterol: 15mg, Sodium 550mg, Total Carbohydrates: 32g Fiber: 10g, Protein: 13g

Source: Texas A&M Agrilife Extension

Greek Salad

Serves 4

Ingredients:

• 4 medium-sized tomatoes, cut into wedges
• 1 English cucumber, cut in half and thinly sliced
• 1 large green bell pepper, cored and thinly sliced
• 1 small red onion, peeled and thinly sliced
• 1 cup kalamata olives
• 3–4 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano, plus extra for serving
• Pinch of sea salt (optional)
• 5 ounces feta cheese, thickly-sliced if possible

Instructions:

Combine the tomatoes, cucumber, bell pepper, red onion and olives in a large mixing bowl. Drizzle evenly with olive oil and red wine vinegar, and sprinkle with the oregano and a pinch of salt. Toss briefly. Then top with feta cheese. Finish the salad by drizzling a little extra olive oil and adding another pinch of oregano on top.

Source: Penn State Extension

Seared Salmon

Cooking fish at home may seem like a daunting task. But in truth, cooking with seafood can be a quick and enjoyable way to break the monotony of weeknight dinners. Searing is an easy and delicious way to cook fresh or frozen fish filets. Follow this simple recipe to cook salmon or another one of your favorite fish filets. Pair your seared salmon with vegetables and whole grains for a complete meal. One of our favorite ways to serve seared salmon is with our Kale and Napa Cabbage Slaw.

Serves 2
Serving Size: 3 – 5 oz salmon filet
Prep time: 3 minutes
Cook time: 12 minutes
Total Time: 15 minutes

Ingredients:

• 2 (3 – 5 oz) salmon filets (skin-on preferred). If using frozen salmon, thaw it in the refrigerator and pat dry before cooking.
• Pinch of salt
• Pinch of pepper

Directions:

1. Heat a skillet on medium heat. Once heated, place the salmon filet in the skillet skin side down and cook for about 6 minutes.
2. Flip the salmon filet and cook for about 6 minutes (until the internal temperature reaches 145ºF).
3. Serve your seared salmon alongside of your favorite vegetables and whole grains for a healthy delicious meal.

Nutrition Information Per Serving

(Based on 5 oz salmon filet)

• Serving Size: 5 oz salmon filet
• Vegetables: 0 cups
• Fruits: 0 cups
• Calories: 250 calories
• Carbohydrates: 1.7 grams
• Fiber: 0 grams
• Protein: 30 grams
• Fat: 12.5 grams
• Sodium: 226 mg

Source: Med Instead of Meds – North Carolina Extension

Rosemary Chili Walnuts

This is an easy way to add extra flavor to your daily snack. Change it up by choosing a different type of nut or herb combination. Tip: Make a large batch with your favorite nuts and herbs for a great grab-and-go snack throughout the week.

Serves 8
Serving Size: ¼ cup
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Ingredients:

• 1 tablespoon olive oil
• ½  pound (approximately 2 cups) walnuts
• 3 (3-inch) sprigs of fresh rosemary, leaves removed and chopped (use 1 tablespoon dried if you don’t have fresh)
• 1 teaspoon crushed chili flakes (use more or less depending on your desired level of heat)
• ½ teaspoon salt

Directions:

1. Use a large skillet over medium heat. Heat the oil and add the walnuts. Stir to coat the walnuts.
2. Add the rosemary leaves, crushed chili flakes, and salt. Toss to coat the walnuts.
3. Cook over medium heat stirring almost constantly for 15 minutes. Do not allow the walnuts to get too brown.

Nutrition Information per Serving:

• Serving Size: ¼ cup
• Vegetables: 0 cups
• Fruits: 0 cups
• Calories: 200 calories
• Carbohydrates: 17 grams
• Fiber: 4 grams
• Protein: 4 grams
• Fat: 14 grams
• Sodium: 313 mg

Source: Med Instead of Meds – North Carolina Extension

Tzatziki Dip

Serves 14
Serving Size: 2 Tablespoons

Ingredients:

• 1 cup grated cucumber
• 1 cup plain fat-free yogurt
• 1 tablespoon fresh mint, chopped
• 2 teaspoons dried dill
• 2 teaspoons lemon juice
• 1/4 teaspoon salt
• 2 cloves garlic, minced

Directions:

1. Grate cucumber and squeeze out liquid with hands.
2. Place cucumber on large plate covered with paper towels to absorb remaining liquid.
3. Combine all ingredients and still well to blend.
4. Serve immediately or after one hour of refrigeration for more developed flavor.

Tips

• You can peel the cucumber first, but leaving the peel on adds fiber.
• For a more traditional version, use full fat Greek yogurt in-stead.

Other Information

Tzatziki dip can be used in a variety of ways from topping meats, salads, and sandwiches to dipping breads and vegetables.

Source: Colorado State University Extension

Hummus

A classic and versatile dish you’ll make again and again. This hummus provides protein, healthy fats, fiber, and iron! 

Serves 6
Serving Sizw: 1/4 cup

Ingredients:

• 1 clove Garlic
• 1 1/2 cups (15 oz.can) garbanzo beans, save the liquid
• 1/4 cup Tahini
• 1/4 cup Extra-virgin olive oil
• 1 teaspoon Salt  (optional)
• Pepper (to taste)
• Juice of 1 Lemon
• 1 tablespoon Cumin or Paprika (optional)
• Chopped fresh parsley leaves for garnish (optional)

Directions:

1. Place peeled garlic in blender/processor and pulse a few times.
2. Add garbanzo beans, tahini, olive oil, salt, lemon, and spic-es. Process to form a smooth puree. Add saved grabanzo liquid or water as needed to make a smooth puree.
3. Taste and adjust seasonings as desired: add more salt, pepper, lemon, or spices.

To Serve: Pour  into a bowl and garnish with parsley, spices, or a drizzle of olive oil. Serve as a dip with pita, veggies, and ol-ives. You can also spread it on a sandwich, put it on a salad, or even eat it by the spoonful! 

Other Ideas:

• Try different spices, leave out the garlic, use garlic powder, or use bottled lemon juice.
• Leave out the tahini, or use pea-nut butter or another nut butter instead.
• Blend  in cooked veggies such as roasted red pepper, spinach, eggplant, or beets.
• Substitute any kind of bean you like.

Source: Colorado State University Extension

Tabbouleh

Serves 8
Serving Size: 1/2 cup

Ingredients:

• 2 cups cooked bulgur  wheat
• ¼ cup lemon juice
• 3 Tbsp. olive oil
• 4 garlic cloves, minced
• ¼ cup chopped mint
• 1 cup chopped parsley
• 4 medium tomatoes, diced
• Salt and pepper (to taste)
• Feta cheese (optional)

Directions:

1. Combine the cooked bulgur, lemon juice, olive oil, and gar-lic in a bowl. Chill for 30 minutes.
2. Add the remaining ingredients, and season with salt and pepper to taste.
3. Garnish with crumbled feta cheese if desired.

Tip: 
Try adding other ingredients such as diced cucumber, diced celery, chopped scallions, diced bell pepper, pine nuts, or chickpeas for more flavor.  

Did you know... 
Bulgur is an ancient whole grain. It is a staple grain in Middle Eastern cui-sine, and serves as an excellent source of fiber.  

Source: Colorado State University Extension