food whole
nutritious recipes
Building Your Plate
According to the Harvard T.H. Chan School of Public Health, a balanced, healthy plate has four main components: Vegetables, Whole Grains, Fruits, and Healthy Proteins.
Vegetables and Fruits: ½ (half) of your plate should be made up with vegetables and fruits that balance your blood sugar and supplement necessary nutrients to your body. The goal is to contain as much color and variety as possible! Vegetables do not have to be raw or unseasoned– you can experiment with roasting, grilling, or sautéing vegetables with healthy plant oils such as olive oil.
Whole Grains: ¼ (quarter) of your plate should include a whole grain, providing the body with beneficial and necessary carbohydrates without spiking insulin and blood sugar levels. Examples of whole grains are brown rice, quinoa, oats, barley, and whole wheat pasta or bread products.
Healthy Proteins: ¼ (quarter) of your plate should consist of a healthy protein, essential for supporting muscle growth and maintenance. Examples of healthy sources of protein include poultry products (chicken, turkey, eggs), fish, nuts (almonds, peanuts, pistachios, walnuts), and beans (kidney, pinto, black, chickpeas).
Key Concepts for Nutritious Eating
Switch to whole grains instead of processed or "white grain" foods
Whole grains have healthy fiber, helping you feel full sooner & longer
Bread
Best: Whole, intact grains
whole kernel wheat rye, pumpernickel sprouted wheat berry
Good: Whole grain flour
100% whole wheat >3g fiber per serving
Cereal
Best: More than 5 grams of fiber and less than 8 grams of sugar
Good: More than 5 grams of fiber
Pasta
Choose whole wheat instead of white
Rice
Choose brown rice or wild rice
Processed foods to avoid
These "white grains" are low in fiber and digest quickly into sugar leading to increased hunger.
white bread
white rice
white pasta
sugary cereal
Eat more fruit & vegetables
Low calorie and full of vitamins, minerals, and fiber
Eat veggies with every meal
Keep cut fruit and veggies available for quick snacks
A healthy snack is a fruit or veggie and a protein
Eat protein with meals & snacks
Including protein helps satisfy hunger.
Best Choices: beans, lentils, tofu, nuts, seeds
Good Choices: chicken, fish, eggs, dairy, lean meats
Avoiding sugary drinks helps keep you healthy. Add fruit, mint or cucumber for flavor. Carry a water bottle. Try seltzers. Drink water
Fiber Facts
Tips for boosting fiber:
Fiber is found in whole, unprocessed plantbased foods. There is no fiber in animal products, and often minimal fiber in foods that have been processed. Fiber is a type of carbohydrate that your body is unable to digest. So, why is it important?
Helps reduce cholesterol
Helps maintain blood sugar levels
Promotes a healthy weight
Helps you feel full
Supports your digestive tract
Promotes heart health
Reduces risk of certain cancers.
What are the types of fiber?
Soluble fiber: forms a gel, slows digestion, lowers blood sugar, and helps reduce cholesterol.
Insoluble fiber: adds bulk, aids digestion, softens stool, and prevents constipation.
How much fiber do I need a day?
What is fiber: How can I increase fiber?
Males: 30-40 grams per day
Females: 25-30 grams per day
The best source of fiber is whole, unprocessed plant foods. Increase fiber gradually—about 5 grams per week—to help avoid bloating or other side effects.
Eat whole fruits over fruit juices. Swap white grains for whole grains like brown rice, quinoa, or farro.
Replace meat with beans or legumes 2–3 times a week.
Add fiber-rich extras: nuts, flax, or chia to meals; veggies to soups and stir-fries. Look for 20% daily fiber or 1g fiber per 10g carbs on labels—“whole grain” should be first. Snack on raw veggies or nuts instead of chips.
Choose foods without a label
These fiber-rich options are great choices: Fiber
Food
Macronutrients
Complex Carbohydrates
What is a whole grain?
Complex Carb Simple Carb
branfiber filled outer layer with B vitamins and minerals.
endosperm-starchy carbohydrate middle layer with proteins & vitamins
germ- nutrient rich core with vitamins B, E, phytochemicals, and healthy fats
Complex Carbohydrates
Quality of carbohydrate directly linked to blood sugar and weight whole grain refined grain
Complex Carbohydrates
Minimal-noprocessing,foodsinnaturalform.
CommonSources:
Wholegrains:quinoa,brownrice,oats
Non-starchyvegetables,fruits
Legumes:beans,peas
Simple Carbohydrates
Fiberalteredorremovedinprocessing
Quickfoodbreakdown=quickriseinbloodsugar
Risk:obesity,diabetes,metabolicdisorders,heartdisease
Refinedflours,addedsugars
CommonSources: Whitebreads,pasta,whiterice
Processedfoods:chips,crackers,candy,cookies
Sugarydrinks:juice,soda
Macronutrients
Healthy Fats
Quality of fat directly linked to blood cholesterol
Healthy Fats: Unsaturated Fats
Consideredani-inflammatoryin
moderation
Liquidatroomtemperature
CommonSources: Oliveoil,avocadooil,sesameoil
Fish-salmon
Nuts,seeds
Healthy Proteins
Lean or Plant-Based
Leananimal-reducedsaturatedfat
Leanchickenorturkeybreast,fish
Eggwhites,nonfatGreekyogurt,lownonfatcottagecheese
Plantproteins-addedbenefitoffiber withoutdrawbackofsaturatedfat
Beans,peas,wholegrains,tofu, tempeh,nuts,seeds
Unhealthy fats: Saturated & Trans Fats
LDL(bad)cholesterolelevation increasedriskofheartdisease,stroke
Solidatroomtemperature
CommonSources:
Redandprocessedmeats
Dairyproductsincludingmilk,cheese,butter Low-fat,skimorplantbasedoptions
Processedfoods,snacks,friedfoods,baked goods,restaurants,etc.
Caution:moderation!
Redandprocessedmeatslinkedtoseveral cancers,heartdisease,stroke
Oftenhighinsaturatedfatandsodium=high cholesterol,highbloodpressure,weightgain
CommonSources:
Redmeats:beef,pork,steak
Processedmeats:bacon,sausage,hotdogs, pepperoni,salami,delimeats,etc.
Processedplant-based
BREAKFAST
Cinnamon Nut Overnight Oats
4 servings 5 minutes
Ingredients
1 ⅓ cups oatmeal, old fashioned or rolled
1 ⅓ cups yogurt, low-fat, unsweetened
1 ⅓ cups milk, 1% or nondairy milk
1 tablespoon maple syrup or honey
2 teaspoon vanilla extract
4 tablespoons raisins
4 tablespoons walnuts, or hazelnuts
Nutrition Facts
Serving Size: 1 cup
Calories per Serving: 360
Calories from Fat: 110
Total Fat: 12 g
Saturated Fat: 2 g
Monounsaturated Fat: 2 g
Directions
1. In a large bowl, mix together the oats, yogurt, milk, sugar, vanilla, and cinnamon.
2. In four separate containers (bowls or mason jars), pour in the oatmeal mixture.
3. Top each container with 1 tablespoon of nuts and raisins.
4. Cover and store in the refrigerator for up to 5 days.
Cholesterol: 5 mg
Sodium: 100 mg
Total Carbohydrate: 51 g
Dietary Fiber: 5 g
Total Sugars: 29 g (Includes 9 g Added Sugars)
Protein: 13 g
Vitamin D: 0%
Calcium: 30%
Iron: 8%
Potassium: 611 mg
Phosphorus: 378 mg
Banana Nut Overnight Oats
2 servings 5 minutes
Ingredients
1 banana, mashed
1 cup rolled oats
2 tablespoons chia seeds
1 teaspoon ground
cinnamon
1 ¾ cup unsweetened
plant milk
1 banana, sliced
Optional toppings
sliced strawberries
chopped nuts
maple syrup
Nutrition Facts
Serving Size: 1 cup
Calories per Serving: 360
Calories from Fat: 110
Total Fat: 12 g
Saturated Fat: 2 g
Trans Fat: 0 g
Directions
1. In an airtight container, combine the mashed banana, oats, chia seeds, cinnamon, and plant milk.
2. Stir well, then cover and place in the fridge overnight.
3. In the morning, divide oats evenly into two bowls.
4. Top each with half a sliced banana and any additional toppings.
Monounsaturated Fat: 2 g
Cholesterol: 5 mg
Sodium: 100 mg
Total Carbohydrate: 51 g
Dietary Fiber: 5 g
Total Sugars: 29 g (9 g Added Sugar)
Protein: 13 g
Vitamin D: 0%
Calcium: 30%
Iron: 8%
Potassium: 611 mg
Phosphorus: 378 mg
Breakfast Tofu Scramble
4 servings 15 minutes
Ingredients
16 oz extra-firm low-fat tofu
1 clove garlic
½ cup onion, diced
½ cup green pepper, diced
¾ cup mushrooms, chopped
¼ teaspoon turmeric
1 teaspoon cumin
¾ teaspoon pepper
1 teaspoon salt
2 tablespoons nutritional yeast
Nutrition Facts
Calories per Serving: 108
Total Fat: 4.6 g
Saturated Fat: 0.6 g
Calories From Fat: 36%
Cholesterol: 0 mg
Directions
1. Add ¼ cup of water to sauté pan. Once heated, add onion.
2. When the onion becomes translucent, add garlic.
3. Cook for 2 minutes.
4. Add peppers, mushrooms and more water if vegetables stick to the pan.
5. Cook for 4 minutes or until vegetables are tender.
6. Crumble tofu with your hands and add to pan along with turmeric, mixing well.
7. Add cumin, pepper, salt, nutritional yeast.
8. Cook for 5 minutes until cooked through.
9. Serve with whole-grain toast or on a warm corn tortilla.
Sodium: 594 mg
Total Carbohydrate: 9.2 g
Dietary Fiber: 4.2 g
Total Sugars: 3.5 g
Protein: 10 g
Vitamin C: 41.6 mg
Beta-Carotene: 399 mcg
Vitamin E: 0.5 mcg
Calcium: 67 mg
Iron: 3.2 mg
Grab & Go Breakfast Ideas
Try to add one of each to your breakfast.
1. Whole grain
2.Protein
3. Fruit/vegetable
1. 100% whole grain bread
2. Hard boiled egg
1. Uncooked oatmeal or 100% whole grain, high fiber, low sugar cereal
2. Unsweetened yogurt or cottage cheese
3. Fresh or frozen berries
1. 100% whole grain bread
1. 100% whole grain bread or tortilla
2. Nut butter: peanut, almond, sunflower (no sugar added)
3. Sliced fruit or grapes
3. Fruit: sliced bananas, orange slices
1. Cooked oatmeal
2. Nuts, seeds or nut butter, milk or yogurt
2. Lean protein such as hummus, tofu, beans, nuts, lean meats
3. Tomato slices, lettuce
3. Fresh, dried or frozen fruit
2. Egg or tofu scramble, cheese, chickpeas
3. Tomato, spinach, salsa
1. 100% whole grain bread, muffin or crackers
2. Nut butter: peanut, almond, sunflower (no sugar added)
3. Fresh, dried or frozen fruit
1. 100% whole grain frozen waffle
2.Top with peanut butter or yogurt
3. Fresh or frozen fruit
Helpful Hint: Make breakfast easier by preparing it the night before or keeping ingredients together.
1. 100% whole grain tortilla
LUNCH/DINNER
Asian Peanut Tofu with Noodles
5 servings 30 minutes
INGREDIENTS
1 block of firm tofu
8 ounces brown rice Pad Thai noodles
1 cup shelled edamame
½ cup smooth peanut butter, no sugar added*
¼ cup cilantro
2 tablespoons rice vinegar
2 tablespoons soy sauce
1 tablespoon honey or maple syrup
¼ cup water
¼ teaspoon red pepper flakes
2 tablespoons toasted sesame oil
1 peeled, shredded carrot
2 green onions, sliced thin
2 tablespoons chopped peanuts
Optional: additional vegetables
DIRECTIONS
1. Drain the tofu to hold its shape when cooked: Fold a dish towel in half and lay on a baking sheet. Place paper towels on the dish towel and place the tofu on top. Put 1 or 2 more paper towels on the tofu and place another baking sheet or cutting board on top. Weigh down with heavy objects for 15 minutes to 1 hour.
2. Cook the noodles according to package directions. The noodles should be tender, not mushy. Strain and rinse under cold water and toss with 1 tablespoon of toasted sesame oil. Add edamame to the noodles.
3. Make the peanut sauce using a blender: Blend peanut butter, rice vinegar, soy sauce, honey, water, and red pepper flakes until smooth. Add more water if needed for a smooth, pourable sauce.
4. After tofu is pressed, cut into ½" cubes. (directions continued on next page)
Asian Peanut Tofu with Noodles
5 servings 30 minutes
DIRECTIONS (CONT.)
5. Place sauté pan over medium-high heat and add the sesame oil. When oil is hot, arrange the tofu cubes in a single layer in the pan. Do not stir. Allow the tofu to brown, then flip and continue to cook until most of the sides are browned.
6. If adding additional vegetables, sauté these after you have completed the tofu.
7. Combine noodles, tofu, carrots, vegetables and green onion in a large bowl. Add the sauce and toss to combine.
8. Garnish with chopped peanuts and cilantro. This dish is best served room temperature or cold.
*Note: If there is a peanut allergy, use tahini and sesame seeds in the same amounts.
Cuban Black Bean Soup
4 servings 110 minutes
Ingredients
⅔ cup black beans
2 cups water
1 white onion
1 green bell pepper
3 garlic cloves
1 tablespoon vegetable bouillon
1 can (4 ounces) green chiles
1 teaspoon cumin
Optional: 1 can (14.5 ounces) diced tomatoes
Nutrition Facts
Serving Size: 334 g
Calories per Serving: 255
Total Fat: 4.64 g
Saturated Fat: 3.04 g
Trans Fat: 0 g
Monounsaturated Fat: 0.59 g
Directions
1. Rinse and soak the black beans.
2. Add soaked beans to a large pot. Add the broth and bring to a boil over medium-high heat.
3.Decrease the heat to medium-low, cover, and cook for 1½ hours, or until the beans are tender.
4. When the beans are cooked, stir in the onion, bell pepper, and garlic. Increase the heat to high and cook, stirring frequently, for about 5 minutes.
5. Stir in the optional tomatoes, undrained chilies, and cumin.
6.Decrease the heat to low and simmer, stirring occasionally, for about 15 minutes.
7. Serve hot, garnished with chopped onion, cilantro.
Tip: This soup will keep for 1 week in the refrigerator, so double the recipe if you like.
Cholesterol: 0 mg
Sodium: 150 mg
Total Carbohydrate: 46.3 g
Dietary Fiber: 10.8 g
Total Sugars: 15.84 g (no added sugar)
Protein: 12.9 g
Vitamin D: 0 IU
Calcium: 14%
Iron: 33% Potassium: 1733 mg
Phosphorus: 231 mg
Ingredients
1 pound thin green beans, such as haricots verts, trimmed
1 tablespoon extra virgin olive oil
¼ teaspoon salt
1 tablespoon lemon zest
1 teaspoon minced garlic (optional)
Nutrition Facts
Serving Size: 488 g
Calories per Serving: 161
Total Fat: 8.14 g
Saturated Fat: 1.28 g
Trans Fat: 0 g
Monounsaturated Fat: 4.52 g
h Lemon and Oil
Directions
1. Cook beans in a 5-quart pot of boiling salted water until crisp-tender, about 5 minutes.
2. Drain in a colander and immediately transfer to a bowl of ice and cold water to stop cooking.
3. Drain and pat dry.
4. Sauté lemon zest and garlic in oil on medium heat until it has a strong smell, up to 1 minute.
5. Mix in the green beans.
6. Serve warm or cold.
Cholesterol: 5 mg
Sodium: 711 mg
Total Carbohydrate: 21.58 g
Dietary Fiber: 8.7 g
Total Sugars: 3.95 g
Protein: 5.37 g
Vitamin D: 0 IU
Calcium: 18%
Iron: 27%
Potassium: 467 mg
Phosphorus: 98 mg
Ingredients
2 tablespoons vegetable oil
1 package tofu, 12 ounces, firm, cut into 1/2-inch cubes and patted very dry
2 onions, diced
1 green pepper, diced
½ cup tomato sauce
black pepper, to taste
Optional: 1 cup muenster cheese, grated
Nutrition Facts
Calories per Serving: 295
Total Fat: 21 g
Saturated Fat: 12 g
Cholesterol: 27 mg
Sodium: 346 mg
Directions
1. Heat the oil in a large skillet over medium high heat until hot but not smoking.
2. Stir fry the tofu until golden, about 10 minutes.
3. Remove from the pan and set aside.
4. Sauté the vegetables.
5. Return tofu to pan with the vegetables and stir in tomato sauce and cheese.
6. Season with pepper and cook until bubbly.
Total Carbohydrate: 11 g
Dietary Fiber: 15 g
Total Sugars: 6g
Protein: 18 g
Vitamin A: 530IU
Vitamin C: 30 mg
Calcium: 48%
Iron: 2 mg
Potassium: 272 mg
6 servings 23 minutes
Ingredients
1 tablespoon olive oil
1 yellow onion, chopped
3 cloves garlic, crushed
2 small carrots, diced
1 stalk celery, diced
1 red pepper, diced
1 can (15 ounces) fire roasted
tomatoes
1½ cup red lentils
5 cups vegetable broth
1 teaspoon cumin
1 teaspoon turmeric
2 teaspoons pepper
½ teaspoon salt
1 teaspoon smoked paprika
1 tablespoon lemon juice
Optional: 1 bay leaf, cilantro
Nutrition Facts
Calories per Serving: 221
Total Fat: 3 g
Saturated Fat: 1 g
Monounsaturated Fat: 2 g
Instant Pot Red Lentil Soup
Directions
1. Set instant pot to sauté and heat olive oil for 1 minute.
2. Sauté onion, carrots, pepper and celery for 3 minutes.
3. Add garlic and sauté for an additional 1 to 2 minutes.
4. Add cumin, turmeric, pepper, salt, paprika, and tomatoes. Cook for 2 minutes. Stir.
5. Add lentils and optional bay leaf. Stir.
6. Add vegetable broth.
7. Cancel sauté and seal instant pot.
8. Switch to manual high pressure for 10 minutes.
9. Allow natural release for 10 minutes then release pressure.
10. Add lemon juice and remove bay leaf if used.
11. Optional: serve with cilantro.
Sodium: 1100 mg
Total Carbohydrate: 36 g
Dietary Fiber: 15 g
Total Sugars: 6 g
Protein: 13 g
Vitamin A: 4686%
Calcium: 48%
Iron: 4%
Potassium: 638 mg
Black Bean Tacos
6 servings 25 minutes
Ingredients
1 tablespoon olive oil
1 onion, diced small
4 cups mushrooms, minced
1 red bell pepper, diced
1 14 oz can black beans
5 tablespoons taco seasoning
1 teaspoon Worcestershire sauce
½ teaspoon salt
½ cup water
12 corn tortillas
¾ cup shredded cheese
1½ cup lettuce, shredded
1 tomato, diced
¼ cup cilantro, chopped
Nutrition Facts
Serving: 2 tacos
Calories per Serving: 485
Total Fat: 6.6 g
Saturated Fat: 0.98 g
Calories from Fat: 11.4%
Cholesterol: 0 mg
Directions
1. Sauté the onion in oil for 3 to 4 minutes.
2. Add the red bell pepper and mushrooms. These will release a lot of water as they cook. Cook until most of the moisture has evaporated, about 5 to 7 minutes.
3. Add beans, taco seasoning, Worcestershire sauce, and water. Simmer for 5 to 7 minutes.
4. Lightly mash some of the black beans. Add water if needed to keep filling from drying out.
5. When filling is done, turn off the heat.
6. Toast the tortillas one at a time in a pan over medium-high heat, about 30 seconds per side.
7. Assemble tacos with ¼ cup filling and 1 tablespoon of cheese. Top with lettuce, tomato, and cilantro.
Sodium: 126 mg
Total Carbohydrate: 93.9 g
Fiber: 16.8 g
Total Sugars: 6 g
Protein: 22.4 g
Vitamin C: 25.5 mg
Calcium: 268 mg
Iron: 6 mg
Beta-Carotene: 7,679 mcg
Vitamin E: 2.8 mg
6 servings 25 minutes
Ingredients
1 butternut squash
3 cups low-fat or nondairy milk
2 tablespoons cornstarch
4 tablespoons nutritional yeast
1 teaspoon ground mustard
1 teaspoon garlic powder
1 teaspoon smoked paprika
16 ounces elbow pasta, uncooked
½ cup panko breadcrumbs
Optional: onion peppers zucchini
hot sauce
Nutrition Facts
Calories per Serving: 485
Total Fat: 6.6 g
Saturated Fat: 0.98 g
Calories from Fat: 11.4%
Cholesterol: 0 mg
Vegan Butternut Squash Mac & “Cheese”
Directions
1. Cut squash into large pieces, remove seeds. Steam or boil until tender.
2. For the sauce, add to a blender: 2 cups of cooked squash, milk, corn starch, nutritional yeast, ground mustard, garlic powder, and smoked paprika and process until smooth.
3. Cook pasta according to package directions. Drain.
4. Pour the sauce into a large pot set to low-medium heat. Stir until it comes to a simmer, add the cooked pasta and 1 cup of diced squash.
5. Optional for added fiber: Sauté additional vegetables separately and add to the macaroni mixture.
6. Place macaroni and "cheese" into a 9"x13" baking dish and top with breadcrumbs.
7.Broil on low for 5 minutes. Add hot sauce across the top if desired.
Sodium: 126 mg
Total Carbohydrate: 93.9 g
Fiber: 16.8 g
Total Sugars: 6 g
Protein: 22.4 g
Vitamin C: 25.5 mg
Calcium: 268 mg
Iron: 6 mg Beta-Carotene: 7,679 mcg Vitamin E: 2.8 mg
Nourish Bowl Ideas
Nourish bowls are a simple way to assemble a meal using prepared food you already have. A mix of dark leafy greens, protein, carbohydrates, vegetables, and healthy fats provide energy and help you feel fuller longer. Try different herbs, spices and sauces to add variety.
Leafy Greens
2 to 3 handfuls, cooked or raw
arugula spinach kale lettuce Swiss chard spring mix
shredded cabbage shaved Brussel sprouts
Veggies
1 cup steamed, raw, or roasted
artichokes
broccoli cauliflower carrots bell pepper cucumber green beans red onion
zucchini summer squash snap peas tomatoes
Protein ½ to 1 cup
chickpeas
black beans
kidney beans black-eyed peas lentils
edamame tofu tempeh chicken lean fish salmon
tuna
Fiber-rich Carbs ½ to 1 cup
whole grains: quinoa brown rice millet farro
sweet potato winter squash
corn
peas fruit: berries apples oranges
Healthy Fats limit 1 to 2 toppings
avocado (¼) olives (5)
nuts: 1 tablespoon walnuts
almonds pistachio
seeds: 2 tablespoon pumpkin
sesame dressing: 1 tablespoon
Toppers flavor elements
lemon/lime vinegars
spice blends
salsa
nutritional yeast fresh herbs: mint parsley cilantro chives
Burrito Bowl: Romaine, grilled peppers, roasted sweet potato, black beans, salsa, cilantro, lime juice
Mediterranean Bowl: Arugula, tomato, cucumber, red onion, chickpeas, quinoa, avocado, lemon juice
Asian Peanut Bowl: Kale, cucumber, carrots, edamame, brown rice, peanuts, lime juice
Tofu Nicoise: Bibb lettuce, steamed green beans, tomato, baked tofu, steamed potatoes, olives, Dijon
Tahini Bowl: Spring mix, roasted broccoli & cauliflower, farro, lentils, mint, lemon tahini dressing
Simple Dressings
Never eat a boring salad again! These simple and satisfying dressings will add bright, bold, and delicious flavors with whole food ingredients. Not only for salads, you can drizzle these dressings on grain bowls and roasted veggies or use them as dips.
Lemon Tahini Dressing
¼ cup tahini
3 tablespoons water
2 to 3 tablespoons lemon juice
1 garlic clove, minced
1 tablespoon maple syrup
¼ tsp salt
Balsamic Dressing
¼ cup balsamic vinegar
2 tablespoons dijon mustard
3-Ingredient Hummus
¼ cup hummus
1 lemon, juiced
2 tablespoons nutritional yeast
1 ½ teaspoons dried oregano
1 teaspoon maple syrup, optional
¼ cup water + more to taste
Fresh Raspberry Dressing
½ cup raspberries, pureed
½ teaspoon dijon mustard
2 teaspoons balsamic vinegar
½ teaspoon maple syrup
Salt and pepper to taste
½ teaspoon garlic powder
Water, to thin
Peanut Sauce
¼ cup natural peanut butter
1 to 2 tablespoons tamari
1 tablespoon maple syrup
1 tablespoon lime juice
¼ teaspoon cayenne, optional
Water, to thin
Grab & Go Lunch Ideas
Pack salad & vegetables, protein and dressing separately to keep things fresh. Add a piece of fruit and/or a serving of whole grains to complete the meal.
Mix & Match: Lunch Builder
Protein: Choose 1
eggs lunchmeat edamame
tuna nuts hummus cheese peanut butter
Whole Grain: Choose 1
whole grain bread whole grain crackers whole grain pita brown rice sweet potato quinoa
Fruits/Veggies
Pick One:
1 piece fruit
1/2 cup sliced
1/4 cup dried fruit
Healthy Sandwich Builder
Protein: Choose 1
eggs lunchmeat tuna hummus cheese peanut butter
Healthy Salad Builder
Protein: Choose 1
eggs lunchmeat tuna nuts cheese edamame
Whole Grain: Choose 1
whole grain bread whole grain pita whole grain crackers
Fruits/Veggies
On the side:
Extra veggies 1 piece of fruit Milk and/or water
Dressing/Healthy Fat
vinegar/oil avocado lemon
Veggies
SNACKS
Homemad
6 servings 5 minutes
Ingredients
1 14oz can of chickpeas, drained
Juice from 1 Lemon
¼ cup stirred tahini
1 minced garlic clove
2 tablespoons olive oil
½ teaspoon cumin
Salt to taste
2 tablespoons water
Dash ground paprika
Directions
1. In a food processor, blend the tahini and lemon juice for 1 minute, scrape the bowl then process for 30 seconds more. This helps “whip” the tahini, making the hummus smooth and creamy.
2. Blend in the olive oil, garlic, cumin, and ½ teaspoon of salt for 1 minute to the whipped tahini.
3.Add half of the chickpeas and blend for 1 minute. Scrape the bowl, then add remaining chickpeas and process until smooth; 1 to 2 minutes.
4. Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water.
5. Serve with a drizzle of olive oil and dash of paprika. Store in an airtight container and refrigerate up to one week.
Nutrition Facts
Calories per Serving: 161
Total Fat: 8.14 g
Saturated Fat: 1.28 g
Trans Fat: 0 g
Monounsaturated Fat: 4.52 g
Cholesterol: 5 mg
Sodium: 711 mg
Total Carbohydrate: 21.58 g
Dietary Fiber: 8.7 g
Total Sugars: 3.95 g
Protein: 5.37 g
Vitamin D: 0 IU
Calcium: 18%
Iron: 27%
Potassium: 467 mg
Phosphorus: 98 mg
12 servings
Ingredients
12 corn tortillas
2 teaspoons olive oil
¼ teaspoon salt
Directions
1. Preheat oven to 350°F (180°C).
2. Cut tortillas into 8 wedges, add to a large bowl.
3. Drizzle the oil over the tortillas. Gently toss the tortillas until they are evenly coated in oil.
4. Add salt to tortillas and toss to coat.
5. Spread tortillas evenly on a baking sheet lined with parchment paper. Try to avoid overlapping the chips.
6. Bake for 10 to 14 minutes or until chips start to turn light brown on the edges.
7. Allow to cool before serving. The chips will continue to crisp up as they cool down.
Nutrition Facts
Calories per Serving: 295
Total Fat: 21 g
Saturated Fat: 12 g
Cholesterol: 27 mg
Sodium: 346 mg
Carbohydrate: 11 g
Dietary Fiber: 15 g
Total Sugars: 6g
Protein: 18 g
Vitamin A: 530IU
Vitamin C: 30 mg
Calcium: 48%
Iron: 2 mg
Potassium: 272 mg
Snack Ideas- Part 1
Eggs
Eggs can promote fullness, an important aspect of managing hunger.
Yogurt with Berries
Yogurt is rich in protein and is known for its ability to lower blood sugar levels.
Nuts
Nuts are nutritious and convenient to snack on. They stabilize blood sugar due to the combination of fiber, protein, and fats.
Veggies and Hummus
Both vegetables and hummus are good sources of protein, fiber, vitamins, and minerals.
Avocado
Nutritious and high in fiber and mono saturated fatty acids.
Sliced Apples with Peanut Butter
Apples are high in fiber and nutrients, including B & C vitamins, and potassium. Peanut butter provides vitamin E, magnesium, and manganese.
Turkey Roll-Up
Turkey roll-ups are easy to make. One wrap provides about 5 grams of protein.
Cheese and Whole Grain Crackers
“Cracker sandwiches” can be made with low carb crackers. The fat and fiber may prevent spiking blood sugar.
Popcorn
Popcorn is a healthy whole-grain snack. Since most prepackaged popcorn is full of salt, and trans fats, it is healthiest to pop your own.
No-Bake Energy Bites
They are made by combining and rolling ingredients of your choice into balls. Some common ingredients include nut butter, oats and seeds. Many recipes can be found online.
Black Bean Salad
To make it, simply combine cooked black beans with chopped vegetables, such as onions and peppers and toss them in a vinaigrette.
Edamame
Edamame are unripe soybeans that are still in their pods. They are a very nutritious and convenient snack.
Egg Muffins
These are made by mixing eggs with vegetables and then baking them in a muffin tin. They make a quick, healthy snack.
Snack Ideas- Part 2
Savory Snacks
1 sliced pepper ¼ cup guacamole
1 cup baby carrots & celery sticks ¼ cup hummus
Sweet Snacks
1 medium baked sweet potato and a sprinkle of cinnamon
½ cup berries, small handful of walnuts, and a square of dark chocolate
2 rice cakes, chopped tomatoes and cucumbers ¼ cup hummus
1 cup kale blended with 1 frozen banana, 1 tablespoon chia seeds, and 1 cup unsweetened non-dairy milk
2 to 3 cups air popped popcorn and nutritional yeast
Fresh fruit (apple, banana, berries, grapes, melon, pineapple, kiwi, mango, etc.)
Snack Ideas- Part 3
Try to add one of each to your snack.
1.protein/healthy fat 2.fruit/vegetable
1.
Make Vegetables an EASY SNACK
Helpful Hint: Look for single-serving packs to make snacks easy to take on the go.
1. trail mix with nuts, seeds and dried
Try having a "veggie box" in the fridge. Put sliced vegetable such as cucumbers, celery, peppers, carrots, and broccoli in a container with a lid to keep them fresh. When looking for something to munch on or pack for lunch the veggies are already prepped and ready to grab!
unsweetened yogurt or cottage cheese
2. 1 serving of fresh fruit
1. string cheese or cottage cheese
2. sliced fruit or vegetables
1. peanut butter or nut butter
2. 1 sliced apple or sliced veggies
1. hard boiled egg
2. piece of fruit
1. olives (8 to 10)
2. sliced veggies
fruit
1. hummus
2. sliced veggies
Grab & Go Timesavers
Quick Veggies
When you bring vegetables home, chop or slice them so they are ready when you want them throughout the week for snacking and cooking.
Try having a "Veggie Box" in your fridge; put sliced vegetables in a lidded container to keep the veggies fresh.
When you’re looking for something to munch on or pack for lunch the veggies are all ready and easy to grab!
Frozen vegetables are a great option, they are quick to prepare, less expensive than fresh produce, and highly nutritious.
If it is in your budget, you can also buy pre-chopped fresh vegetables or bagged salad kits.
Helpful Hint #1: Cook extra!
Get in the habit of cooking extra so that when you need a quick meal or snack there is already food prepared.
Helpful Hint #2: Use your microwave!
Microwave steamers are handy, inexpensive tools for cooking veggies and meats quickly.
Practical Protein
Canned fish (tuna, salmon, sardines) are healthy, affordable, and easy to prepare.
Make tuna or salmon salad for lunches, baked salmon cakes for dinner, or try sardines with 100% whole grain crackers.
Add canned beans to a salad or serve with brown rice and vegetables for a complete meal.
Frozen chicken breasts.
Grains and Starches
Some fast-cooking whole grains are:
Quinoa
100% whole wheat pasta
Oatmeal
Bulgar wheat
Bake sweet potatoes for 30-40 minutes in the oven or 5-10 minutes in the microwave.
100% whole grain:
Bread
Pita
Tortillas (corn or wheat)
DESSERT
Stuffed Peanut Butter Dates
1 serving
5 minutes
Ingredients
2 pitted dates
2 teaspoons natural peanut butter (no sugar or oil)
6 dark chocolate chips
Optional: shredded coconut
Directions
1. Slice the sides of each date, creating a pocket.
2. Fill each date with a teaspoon of peanut butter.
3. Top each date with 2 to 3 dark chocolate chips.
4. Optional: Add shredded coconut to the top.
Nutrition Facts
Calories per Serving: 197
Total Fat: 4.28 g
Saturated Fat: 0.77 g
Trans Fat: 0 g
Monounsaturated Fat: 1.94 g
Cholesterol: 0 mg
Sodium: 65 mg
Total Carbohydrate: 14.93 g
Dietary Fiber: 1.8 g
Total Sugars: 10.11 g
Protein: 3.46 g
Vitamin D: 0 IU
Calcium: 1%
Iron: 2%
Potassium: 173 mg
Phosphorus: 53 mg
Fudgy Black Bean Brownies
12 servings
25 minutes
Ingredients
½ cup quick oats
½ cup chocolate chips, semi-sweet
1½ cup black beans, canned, drained, rinsed
¼ cup canola oil
½ cup maple syrup
½ teaspoon baking powder
3 tablespoons cocoa powder, unsweetened
1 teaspoon vanilla
⅛ teaspoon salt
Nutrition Facts
Serving Size: 2 mini brownies
Calories per Serving: 180
Total Fat: 9 g
Saturated Fat: 3 g
Trans Fat: 0 g
Monounsaturated Fat: 3 g
Directions
1. Preheat oven to 350°F (180°C).
2. In a small blender, blend oats on high speed to create a fine powder. Move the oats to a medium size bowl. Set aside.
3. Microwave chocolate chips for 30 seconds. Stir. Continue microwaving for 10 to 15 seconds at a time, stirring between each, until smooth.
4. Drain black beans and thoroughly rinse them.
5. In a blender, blend chocolate, beans, oil, syrup, baking powder, cocoa powder, vanilla, and salt.
6. Blend on high until very smooth.
7. Fold the oats and chocolate mixture and transfer to a greased mini muffin pan. Fill cups 3/4 of the way.
8. Bake at 350°F (180°C) for 8 to 12 minutes or when a toothpick in the center of a brownie comes out clean.
9. Cool for 5 minutes, remove from the tin. Enjoy!
Cholesterol: 10 mg
Sodium: 40 mg
Total Carbohydrate: 25 g
Dietary Fiber: 3 g
Total Sugars: 15 g
(Includes 8 g Added Sugars)
Protein: 3 g
Vitamin D: 0%
Calcium: 0%
Iron: 0%
Potassium: 28 mg
Phosphorus: 0 mg
Chocolate Chip Chickpea Blondies
16 servings
Ingredients
1 14 oz can chickpeas
½ cup nut butter
⅓ cup maple syrup
2 teaspoons vanilla
½ teaspoon salt
¼ teaspoon baking powder
¼ teaspoon baking soda
⅓ cup chocolate chips
2 tablespoons sea salt, for sprinkling
Nutrition Facts 25 minutes
Serving: 1 bar
Calories: 169
Total Fat: 9g
Saturated Fat: 2g
Dietary Fiber: 3g
Directions
1. Preheat oven to 350°F (180°C).
2. Spray 8"x8" pan with cooking spray.
3. In a food processor, add all ingredients except chocolate chips and process until batter is smooth.
4. Fold in ⅓ cup of chocolate chips
5. Spread batter evenly in the pan and then sprinkle 2 tablespoons of chocolate chips on top.
6. Bake for 20 to 25 minutes or until toothpick comes out clean and edges are a tiny bit brown.
7. Cool pan for 20 minutes. Sprinkle with salt then cut into squares.
8. Makes 16 blondies. Store covered in the fridge for up to 3 to 5 days.
Sugar: 10g
Protein: 5g
Cholesterol: 0mg
Sodium: 130mg