liveWELL Eat Well, 1st Edition

Eat Well

First Edition

2022 Recipes and Healthy Eating Tips

Recipes and healthy eating tips included in this guide were submitted by University of Iowa Masters of Clinical Nutrition Students as part of their summer 2022 community project.

"This collaboration between the Master of Clinical Nutrition students and liveWELL has been an excellent opportunity to further the students' educational growth, increase their knowledge, and expand their network of health professionals for future opportunities. The effort that the students invested in the project and their pride in the outcome was obvious. It will be exciting to see the projects utilized by faculty, staff, and students across campus."

"Cooking with colors of the rainbow automatically can provide healthy eating and has the potential to focus on cultural preferences. This cookbook is an example of how color can highlight cultural preferences and provide a highly nutritious example of eating well."

Laurie Kroymann, MBA, RDN, LD Director, University of Iowa Master of Clinical Nutrition Program

Linda Snetselaar, PhD, RDN, FAND, LD Editor-in Chief of the Journal of the Academy of Nutrition and Dietetics Professor in Epidemiology, College of Public Health

COLORS OF THE RAINBOW

Vitamins and minerals found in healthy fruits and vegetables are key factors in the body's different functions. Aim for four to five servings of both fruits and vegetables per day!

EASY RAINBOW SALAD

Ingredients Salad

1/4 Cup blueberries

1 Cup carrot - shredded

1 Cup red and yellow cherry tomatoes - halved

1 cucumber - chopped

1 green onion - diced

1/4 Cup fresh mint

1 Cup red cabbage - shredded

1/4 Cup red onion - diced

2 Tbsp. pistachios - roughly chopped

Dressing

Tbsp. balsamic vinegar

Tbsp. maple syrup or honey

Tbsp. tahini

Tbsp. olive oil

Tbsp. water Salt and pepper to taste

Directions

Combine all the salad ingredients in a large bowl In a separate mixing bowl, combine the dressing ingredients and whisk until smooth Pour dressing over salad and serve immediately

Notes

Optional substitutions for this salad include slivered almonds instead of pistachios or pickled red onions instead of raw onions. Pair with a source of protein for a meal or use as a delicious side dish.

Scan the QR code to read the original recipe.

RUBY RED FRUIT SALAD

Ingredients Salad

watermelon - 1"

1/2 Cups strawberries -

1/2 Cups raspberries

1/2 Cups cherries -

Dressing

Tbsp. fresh lime juice

1/2 tsp. lime zest

Tbsp. agave syrup

Tbsp. fresh mint - finely

and

Directions

Combine all the salad ingredients in a large bowl. In a separate mixing bowl, combine the dressing ingredients and whisk until smooth. Pour dressing over salad, lightly toss, and garnish with fresh torn mint. Serve immediately.

Notes

Optional substitutions for this salad include honey or maple syrup instead of agave syrup or fresh basil instead of fresh mint

Nutrition Facts

Eating fruits and vegetables that are RED in color provide vitamin C, folate, and vitamin A These vitamins help promote immunity and are important for red blood cell formation and vision

Scan the QR code to read the original recipe.

ORANGE CARROT FRITTERS

Ingredients

Fritters

1/2 lb. carrots - grated

1 egg 4 Tbsp. flour

1 garlic clove - grated 1 tsp. ground cumin 2 Tbsp. cilantro - chopped (optional) 1/2 tsp. salt 1/8 tsp. pepper 2 Tbsp. pistachios - roughly chopped

Yogurt Hummus Dip

1/2 Cup hummus

1/2 Cup plain Greek yogurt 1 Tbsp. lemon juice Salt and pepper to taste

Directions

Preheat oven to 400°F and grease a baking sheet Drain the grated carrots of excess moisture using a strainer or cheese cloth In a large bowl, combine all the fritter ingredients Add additional flour as needed to ensure mixture is not too wet Place heaping tablespoons of the mixture onto the prepared baking sheet and flatten slightly Bake for 12 minutes on each side or until gold and crispy In another bowl, add hummus dip ingredients and combine

Nutrition Facts

Eating fruits and vegetables that are ORANGE in color provide beta carotene, potassium, and vitamin C that are vital for the body to heal, proper functioning of nerve and muscle cells, and healthy eyes and skin.

Scan the QR code to read the original recipe.

ROASTED SPAGHETTI SQUASH

Ingredients

PEAK SEASON FOR SPAGHETTI SQUASH BEGINS IN EARLY FALL AND RUNS THROUGHOUT THE WINTER.

Preheat oven to 400°F Cut spaghetti squash in half lengthwise Scoop out the seeds with a spoon and discard Brush the cut sides with olive oil and sprinkle with salt and pepper Place prepared squash, cut side down, on a parchment lined baking sheet Roast in the oven for 45 minutes or until tender Use a fork to loosen the squash fibers and make the vegetable "spaghetti "

Notes

The longer the squash is cooked, the more the fibers will mush together and be less like spaghetti. Roasting times may vary based on squash size.

Nutrition Facts

Eating fruits and vegetables that are YELLOW in color provide potassium, folate, and vitamin A These vitamins and minerals help maintain fluid balance in our cells and are important for healthy cell growth and function. Scan the QR code to read the original recipe

GREEN PEA HUMMUS

Ingredients

1 Cup shelled peas - fresh or frozen and blanched

1 1/4 Cups fresh cilantro - coarsely chopped

1 Cup garbanzo beans - drained and rinsed

2 Tbsp. tahini

1 Tbsp. fresh lemon juice

2 Tbsp. olive oil

3/4 tsp. salt

1/4 tsp. black pepper

Toasted sunflower seeds (optional)

Directions

Combine the peas, cilantro, garbanzo beans, tahini, lemon juice, oil, salt and pepper in a high speed blender or food processor until completely smooth Transfer to a shallow bowl and garnish with a drizzle with olive oil and toasted sunflower seeds Serve with toasted bread, pitas, or veggie slices

Nutrition Facts

Eating fruits and vegetables that are GREEN in color provide fiber, vitamin K, and magnesium, which help control blood sugar levels, are needed for normal blood clotting, and support energy production.

Scan the QR code to read the original recipe.

BLUEBERRY CRUMBLE

Ingredients

Oatmeal Crumble

3/4 Cup old-fashioned oats

1/4 Cup flour

1 tsp. cinnamon

2 Tbsp. maple syrup

1 1/2 Tbsp. unsalted butter - melted

Blueberry Filling

6 Cups blueberries - fresh or frozen

3 Tbsp. cornstarch

3 Tbsp. water (only if using fresh berries)

Directions

Preheat oven to 350°F and coat an 8' square pan with nonstick cooking spray In a mixing bowl, whisk together the oats, flour, and cinnamon Once combined, make a well in the center Pour in the maple syrup and melted butter Stir until fully incorporated In a separate bowl, prepare the blueberry filling by tossing the blueberries in the cornstarch (and water if fresh berries) Transfer filling to prepared baking dish and sprinkle evenly with topping Bake for 45 55 minutes until filling is bubbling and topping is crisp Cool completely to room temperature, then refrigerate for three hours to allow filling to set.

Notes

Optional substitutions for this crumble include honey or agave instead of maple syrup

To make this dish dairy free, use coconut oil instead of butter Gluten free flour and oats can be used if necessary. Do not thaw frozen blueberries before tossing in cornstarch. Individual pieces may be reheated after the crumble has chilled and set

Scan the QR code to read the original recipe.

BALSAMIC ROASTED PURPLE CABBAGE

Ingredients

Cabbage Steaks

Balsamic Glaze Filling

Directions

Preheat oven to 400°F and grease a rimmed baking sheet with nonstick spray. To cut the cabbage steaks, begin by cutting off the root and place it sitting up so the flat-cut bottom is on the cutting board. Slice into 1" steaks. Transfer the cabbage steaks to the prepared baking sheet. In a mixing bowl, add the glaze ingredients and whisk until well combined. Brush the cabbage with the balsamic glaze on both sides. Roast for 20-25 minutes until crispy tender. Serve immediately.

Nutrition Facts

Eating fruits and vegetables that are BLUE and PURPLE in color provide vitamin C, fiber, and antioxidants that help promote immunity, healthy blood sugar levels and digestion, and protect against cancer.

Scan the QR code to read the original recipe.

ROSEMARY GARLIC WHITE BEAN SOUP

Ingredients

2 Tbsp. olive oil

4 cloves garlic - minced

Three 15-oz. cans cannellini beans

2 Cups vegetable broth (or chicken broth)

1/2 tsp. dried rosemary

1/4 tsp. dried thyme

1 pinch crushed red pepper flakes Salt and pepper to taste

Directions

Begin by pouring one of the three cannellini beans (with its liquid) into a blender and purée until smooth Drain and rinse the other two cans of beans Add olive oil and minced garlic to a soup pot and sauté on medium heat for about one minute, until garlic is fragrant To the pot, add the puréed beans, the drained beans, broth, rosemary, thyme, red pepper flakes, and black pepper Stir to combine Place the lid on the pot and turn heat up to medium high, bringing the soup to a boil Once boiling turn heat down to a medium low, remove the lid, and allow to simmer for 15 minutes, stirring occasionally. Serve hot.

Notes

Salt may not be needed depending on the salt content of broth and liquid included in the puréed beans. Smash the beans in the soup for a slightly thicker consistency.

Scan the QR code to read the original recipe.

Onion Bell Pepper

HOW TO PREPARE VEGETABLES

Carrot Sweet Potato/Yam Zucchini

Bean

Brussel Sprout

Asparagus

EASY BREAKFAST IDEAS

Start your day right with recipes that provide energy and nutrients to help your body perform at its best.

SIMPLE OVERNIGHT OATMEAL

Ingredients

Oatmeal

1/3 - 1/2 Cup milk of choice or water

1/3 - 1/2 Cup old-fashioned oats

Optional

1/3 - 1/2 Cup yogurt

1 tsp. chia seeds

1/2 banana - mashed

Protein powder

Toppings

Fruit Nuts Nut butter Seeds

Directions

In a mason jar or

the

or for

Scan the QR code to read the original recipe.

seeds, and banana, and

together Seal and place in the

hours Add toppings when ready to eat

HOMEMADE GRANOLA BARS

Ingredients

Granola Bars

1 Cup dates

1/4 Cup maple syrup or honey

1/4 Cup creamy peanut butter or almond butter

1 Cup roasted almonds

1 1/2 Cups rolled oats

Optional Chocolate chips

Dried fruit

Nuts

Banana chips Vanilla

Directions

Process dates in food processor until small bits remain. Place oats, almonds, dates and optional ingredients in large mixing bowl and set aside. Warm maple syrup and peanut butter in small saucepan over low heat while stirring. Pour over oat mixture and stir. Transfer to 8" square pan and press down until flattened. Cover and let firm in refrigerator for 15 20 minutes. Remove from pan and chop into bars. Scan the QR code to read the original recipe.

FREEZER PREP BREAKFAST BURRITOS

Ingredients

Scramble

Tortillas

1 Tbsp. oil

5 cloves garlic - minced

14 oz. tofu - broken up

1 tsp. turmeric

1 tsp. paprika

1/2 tsp. red pepper flakes

1/4 Cup nutritional yeast

1/4 Cup vegetable stock

Hot sauce (optional)

Optional Fillings

Onion

Fresh spinach

Tomato Black bean Bell pepper

Mushroom

Plant-based meat alternative

Pinto bean

Potato or sweet potato Corn

Directions

In a medium pan, add oil and garlic and cook until garlic is lightly browned Add tofu by pulling pieces off to produce the "scramble" effect Add the turmeric, paprika, red pepper flakes, and nutritional yeast Stir to combine Add the vegetable stock and cook until absorbed in the tofu Drizzle with hot sauce if desired Spoon some of the scramble into the center of a tortilla and add any desired fillings Fold the left and right sides of the tortilla toward the center, then roll the bottom (end nearest you) up toward the top Dampen a paper towel and wrap it around the burrito, mimicking the fold of the burrito Do the same with parchment paper Place the burritos in a plastic bag and freeze up to one month To reheat, remove the parchment paper and microwave the burrito (still in paper towel) for three minutes Allow to cool for one minute

Notes

Leave plenty of room on the ends of the tortilla to ensure no food will spill out once folded up

PLANTAIN PANCAKES

Ingredients

2 Tbsp. ground flax seed

1/4 Cup water

1 1/2 Cup millet flour

2 1/2 tsp. baking powder

1/4 tsp. sea salt

1/4 tsp. baking soda

1/2 tsp. cinnamon

1 large overripe plantain - peeled

1 Cup plus 2 Tbsp. almond milk

1/2 tsp. vanilla extract

2 tsp. vegetable oil

Directions

Plantainslook like bananas, but must be cooked before eaten. Plantains are an important part of Central and South American, Caribbean, African, and Southeast Asian cuisines. To make an egg substitute, add the flaxseed towaterinasmallbowlandstir.Letsitforfiveminutesuntil thickened with an egg-like consistency. In a mediumbowl,whisktogetherthemilletflour,baking powder, sea salt, baking soda, and cinnamon. In a blender,addtheplantain,almondmilk,vanillaextractandflax seed mixture. Puree until the mixture is smooth.Addtheplantainmixturetotheflourmixture.Foldthe batter gently with a rubber spatula until just blended;donotover-mix.Addmoremilk(ifnecessary)to create a pourable batter. Allow the batter to sitforfiveminutes.Meanwhile,addtwoteaspoonsofoiltoa griddle or non-stick panand preheat. Drop 1/4 cupofbatterontothegriddleforeachpancake,spacing them apart by two inches. Cook until a few holesformontopofeachpancakeandtheunderside is golden brown, about two minutes. Flip the pancakesandcookuntilthebottomisgoldenbrownandthe top is puffed, one to two minutes more. Use aspatulatotransferthepancakestoaservingplate.Wipe the griddle clean, add more oil, and repeat. ScantheQRcodetoreadtheoriginalrecipe.

EDAMAME, SWEET PEA, AND EGG BREAKFAST TORTILLAS

Ingredients

Spread

1/2 Cup edamame - cooked

1/2 Cup sweet peas - cooked

3 Tbsp. Tahini

1 Tbsp. olive oil

1 Tbsp. lemon juice

1 Tbsp. garlic - minced

2 Tbsp. mint - chopped

Egg Tortillas

2 tsp. olive oil

2 whole wheat tortillas

2 large eggs

Directions

In a food processor, add peas, edamame, tahini, one tablespoon olive oil, lemon juice, garlic, and mint. Pulse a few times until smooth and combined. Set the spread aside. Place a skillet with one teaspoon olive oil over medium heat. Break eggs and gently add to the skillet. Cook slowly until whites are set.

Remove from the pan. Spread the edamame and sweet pea spread over both tortillas. Place the eggs on top of the tortillas. Serve immediately. Optional: garnish with additional edamame, peas, and mint. Scan the QR code to read the original recipe.

BREAKFAST EGG CUPS

Ingredients

12 eggs - beaten

Salt and pepper to taste

1/4 Cup fresh spinach - chopped

1/2 Cup tomato - diced

1/4 Cup shredded mozzarella cheese

1/3 Cup broccoli - chopped

1/4 Cup shredded cheddar cheese

1/2 Cup turkey bacon - chopped

1/2 red bell pepper - diced

1/4 Cup deli chicken meat - diced

Directions

STRAWBERRY BAKED OATMEAL

Ingredients

1 1/2 Tbsp. butter - melted

2 Cups uncooked rolled or oldfashioned oats

1 1/2 tsp. baking powder

1/4 tsp. salt

2 tsp. cinnamon

1 1/2 Cups milk of choice

2 large eggs

1 banana - mashed

1 banana - sliced

1/3 Cup maple syrup, plus more for drizzling

1 tsp. vanilla extract

1 1/2 Cups strawberries - chopped

1/2 Cup chocolate chips (optional)

1 Tbsp. brown sugar

Directions

Preheat oven to 350°F. Coat the inside of a two-quart baking dish with butter, oil, or non-stick spray. In a bowl, mix the oats, baking powder, salt, and cinnamon. Beat in the milk, eggs, mashed banana, maple syrup, and vanilla extract. Add in the strawberries last. Add in chocolate chips if desired. Pour batter inside the dish, adding a final layer of strawberries and sliced bananas on top. Sprinkle brown sugar over the dish. Bake for 30-35 minutes, until oatmeal bake is tender and moisture has been absorbed.

Scan the QR code to read the original recipe.

TYPES OF MEAL PREP

Full Make-Ahead

Cook an entire meal and store in fridge/freezer

Batch Cooking

Make multiple meals, then portion and store them

Meals For One

Prepare food and portion in single serving containers

Ingredient Prep

Chop vegetables, mix spices, or marinate meat in advance

PREPARE AHEAD LUNCHES

Meal prepping is a great way to save time and money while promoting nutrient-rich meals.

ROASTED VEGETABLE QUINOA SALAD

Ingredients

Tahini Dressing

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/2 tsp. dried dill

1/2 tsp. dried parsley

tsp. salt

cracked pepper

Cup tahini

Cup warm water

Tbsp. lemon juice

Roasted Vegetables

pint grape tomatoes

oz. mushrooms - halved

zucchini - 1/4" half-rounds

yellow squash - 1/4" half-rounds

red onion - 1/4" strips

Tbsp. olive oil

tsp. dried oregano

tsp. garlic powder

tsp. salt

Quinoa

Cup quinoa

3/4 Cups water

Other

Cups spinach

Tbsp. hummus

Directions

Preheat oven to 400°F. Combine and stir lemon dill tahini dressing ingredients together in a small bowl and refrigerate. Rinse quinoa, place in a small sauce pot, and add 1 3/4 cups water. Place lid on top, turn heat to high, and bring to a boil. Once it reaches a boil, turn the heat down to low and let simmer for 15 minutes. Turn heat off and let rest with lid for five minutes. Spread cooked quinoa into a casserole dish. Cut vegetables and mix together on a large baking sheet. Add the olive oil, oregano, garlic powder, and salt to the vegetables. Mix well. Roast the vegetables in the oven, stirring every 15 minutes, until the vegetables are browned on the edges. Allow the vegetables to cool.

To build meal prep bowls, place one heaping cup of spinach in each dish. Add 1/2 cup cooked and cooled quinoa. Divide the roasted vegetables between the four containers. Add two tablespoons hummus to each dish. Divide the dressing between containers. Refrigerate the salads and dressing up to four days.

Scan the QR code to read the original recipe.

VEGETABLE

SPAGHETTI PASTA

Ingredients

1 small zucchini

2 carrots

1 yellow onion - diced

2 cloves garlic - minced

1 Tbsp. olive oil

8 oz. mushrooms

1/2 tsp. dried basil

1/2 tsp. dried oregano

1/4 tsp. salt

1/4 tsp. pepper

1 pinch crushed red pepper (optional)

1 24 oz. jar pasta sauce 12 oz. spaghetti

Roasted vegetable of choice

Directions

Use a cheese grater to grate the zucchini and carrots, approximately 1 1/2 cups of each. Dice the onion and mince the garlic. Add olive oil and ground beef to a large, deep skillet. Cook the beef over medium heat until it is fully browned. Add the diced onion and garlic. Sauté until the onions are soft and translucent. Add the shredded zucchini and carrots to the skillet along with the basil, oregano, salt, pepper, and a pinch of red pepper. Continue to sauté until the vegetables are wilted, approximately five minutes. Add the pasta sauce to the skillet and stir to combine. Allow the contents of the skillet to come up to a simmer, then turn the heat down to low and simmer the sauce, occasionally stirring. Cook the spaghetti according to the package directions, then drain in a colander. Return the drained spaghetti to the pot with the heat turned off. Add one cup of the prepared sauce to the pasta and stir to coat. Divide the pasta into four containers and serve with a roasted vegetable

Scan the QR code to read the original recipe.

CHICKPEA SALAD

Ingredients

15 oz. chickpeas - drained and rinsed

1/4 Cup red onion - diced

1/2 red bell pepper - diced

3 Tbsp. vegan mayonnaise

1/2 tsp. Dijon mustard

1/2 tsp. garlic powder

1/2 tsp. onion powder

Salt and pepper to taste

1 Tbsp. fresh dill - chopped Bread and leafy green to serve

Directions

In a medium mixing bowl, add chickpeas and mash until a chunky texture is reached. Add the red onion, red pepper, vegan mayonnaise, Dijon mustard, garlic powder, onion powder, salt, pepper, and dill. Stir until well combined. Store chickpea salad in refrigerator up to five days. To assemble sandwich, spread mixture onto bread and top with leafy greens of choice.

THREE BEAN SALAD

Ingredients Salad

1/2 red onion

1/2 large cucumber

1/2 Cup fresh parsley

15 oz. chickpeas - drained and rinsed 15 oz. kidney beans - drained and rinsed 15 oz. cannellini beans - drained and rinsed

Dressing

1/4 Cup olive oil

1/4 Cup red wine vinegar

1/2 tsp. dried oregano

1/2 tsp. salt

1/4 tsp. pepper

Directions

Thinly slice the red onion and add to a large bowl. Quarter the cucumber, remove the seeds, dice, and add to the bowl with the red onion. Use a fork to remove the leaves from the parsley, then finely chop and add to the bowl. Add the three cans of beans to the bowl. In a small bowl, combine the olive oil, red wine vinegar, oregano, salt, and pepper. Whisk together. Pour the dressing over the salad and mix well until evenly distributed.

CHICKEN BURRITO BOWLS

Ingredients

Burrito Bowl

1 Tbsp. olive oil

2 large, boneless, skinless chicken breasts - cubed

15 oz. black beans - drained and rinsed

1 white onion - diced

2 cloves garlic - minced

16 oz. medium chunky salsa

1 Cup cooked brown rice

1 bundle green onions - sliced Salt and pepper to taste

Optional

Directions

Heat the olive oil in a large skillet over medium-high heat. Toss in the onion with a pinch of salt. Sauté until the onions have softened, about three minutes. Move the onions to the sides of the pan to create an open space in the middle. Add the cubed chicken to the center of the pan, season with salt and pepper, and sauté until the chicken has cooked nearly all the way through. Add the garlic and mix until fragrant, about 30 seconds. Add salsa, black beans, and rice, and other desired mix-ins. Mix until evenly combined. Let the mixture simmer for five minutes or until the chicken is cooked through. Divide the mixture equally into four to six containers and garnish with thinly sliced green onions.

PORTABELLO FAJITA BOWLS

Ingredients

Peppers

1 yellow bell pepper

1 red bell pepper

1 green bell pepper

1/2 tsp. salt

1/4 tsp. cumin

1/2 tsp. smoked paprika

1 tsp. chili powder

1/2 tsp. red pepper flakes

Mushrooms

4 portabello mushrooms

1/2 tsp. salt

1/2 tsp. cumin

1/2 tsp. smoked paprika

1/4 tsp. chili powder

1/2 tsp. red pepper flakes

Other

large white onion

cloves garlic - minced

Cups cooked brown rice

Cup pico de gallo

Cup black beans - drained and rinsed

Cup corn

Cup shredded cheddar cheese

avocado - sliced

lime, sliced into wedges

cilantro, for garnish

Directions

Slice the stem off the peppers and flip upside down. Slice the peppers into quarters from the bottom to the top. Slice each quarter into one-inch thick slices. Transfer to a large bowl. Add appropriate spices, toss to coat the peppers evenly, and set aside. Remove the stems from the portobello mushrooms and slice into one-inch-wide pieces, then transfer to a large bowl. Add appropriate spices, toss to coat the mushrooms evenly, and set aside. Thinly slice the onion. Heat oil in a large cast-iron pan over medium-high heat. Add the onion and cook, stirring occasionally, until translucent, about three minutes. Add the garlic and bell peppers, and cook for about five more minutes, stirring constantly until peppers are tender. Remove the pepper and onion mixture from the pan and set aside. Add the mushrooms to the skillet and cook until the mushrooms are tender, stirring constantly, about five minutes. Divide the brown rice between four food storage containers. Top each container with pico de gallo, black beans, corn, cheddar cheese, the cooked bell peppers and onions, and the sliced portobello mushrooms. Garnish with an avocado slice, a lime wedge, and cilantro. Store in the refrigerator for up to four days.

ROASTED VEGETABLE AND LENTIL SALAD

Ingredients

Salad

2 Cups butternut squash - cubed

2 Cups brussels sprouts - quartered

1 red onion - cut into wedges

Salt and pepper to taste

1 Cup green lentils - rinsed

3 Cups water or vegetable broth

Dressing

3 Tbsp. balsamic vinegar

1 Tbsp. maple syrup Salt and pepper to taste

Directions

Preheat oven to 400°F. Add butternut squash, brussels sprouts, and red onion to a parchment paper lined baking sheet. Season with olive oil, salt, and pepper. Mix until seasoning is fully distributed. Bake for 20 minutes, mixing halfway through. In a medium saucepan, add lentils and water, and bring to a boil. Reduce heat to low and cover for 20-25 minutes or until lentils are tender. Drain excess water if necessary. When vegetables are finished roasting, transfer to a mixing bowl and add lentils. For the dressing, combine balsamic vinegar, maple syrup, salt, and pepper and whisk to combine. Pour dressing over lentils and vegetables. Toss until fully coated. Transfer lentil salad to two containers and refrigerate for up to five days.

PESTO CHICKEN PASTA

Ingredients

1 Tbsp. olive oil Salt to taste

1 lb. large chicken breast - cooked and diced

2 Cups asparagus - cut into 1 1/2" pieces

10 oz. cherry tomatoes - halved

2/3 Cup pesto

2 Cups whole wheat penne Parsley

Directions

Cook chicken and pasta. Heat olive oil in a large nonstick skillet. Add asparagus, season with salt to taste, and sauté until they begin to soften, about three minutes. Add chicken, pasta, pesto, and tomatoes into skillet. Stir to combine and warm through. Distribute pasta evenly between four containers. Top with parsley for garnish. Refrigerate up to four days.

FIESTA QUINOA SALAD

Ingredients

Cup quinoa

Cups vegetable broth

ears corn - roasted and cut off cob

red bell pepper - roasted and chopped

15-oz. can black beans - rinsed and drained

scallions - sliced

Cup cilantro - chopped

of 3 limes

Tbsp. olive oil

tsp. ground cumin

tsp. salt

tsp. black pepper

tsp. cayenne pepper

Directions

Put quinoa and broth in a medium saucepan. Bring to a boil, cover, and simmer for 15 minutes or until tender. In a large bowl, mix together quinoa, corn, pepper, beans, scallions, and cilantro. In a small bowl, whisk together lime juice, olive oil, and seasoning. Pour over quinoa mixture. Cover and chill for at least 30 minutes to let flavors set. Optional: add soybeans, cooked chicken, or grilled steak. Scan the QR code to read the original recipe.

KENYAN KACHUMBARI

Ingredients Salad

2 tomatoes - diced

1 small red onion - diced

1 medium cucumber - thinly sliced

1 jalapeño pepper - diced and seeds removed

1 garlic clove - minced

3 Tbsp. fresh cilantro - chopped Juice of 1 lime (approximately 2 Tbsp.)

Dressing

1/4 Cup olive oil

2 garlic cloves - minced Juice of 1/2 lemon (approximately 2 Tbsp.)

2 Tbsp. balsamic vinegar

1 Tbsp. honey Salt and pepper to taste

Directions

Kachumbari isa fresh tomato and onion salad that is popular in East Africa. In a large bowl, mixthe tomatoes, onion, cucumber,jalapeño,garlic,cilantro,andlimejuice.Inasmaller bowl, whisk theolive oil, garlic, lemon juice, balsamicvinegar,andhoney.Tasteandadjustseasoning, adding salt andpepperif needed. Pour the dressingoverthesaladandtosstocombinebeforeserving. Scan the QR code toread the original recipe.

SLOW COOKER SHREDDED CHICKEN

Ingredients

16 oz. salsa

2 limes - juiced

1 package taco seasoning

3 Tbsp. fresh cilantro - chopped

3 lb. chicken breast Salt and pepper to taste

Directions

In your slow cooker, mix the salsa, lime juice, taco seasoning, and cilantro. Salt and pepper the chicken to taste, then add chicken into the sauce. Cover and cook on high for four hours, or on low for seven to eight hours. Remove the chicken, shred with two forks, and return to the slow cooker to stir. Freeze leftovers in an airtight bag for up to six months.

VEGAN PASTA SALAD

Ingredients Salad

8 oz. dried pasta - cooked

15 oz. chickpeas - drained and rinsed

1 1/2 Cups cherry tomatoes

1 Cup broccoli florets - steamed

1/2 Cup carrot - shredded

1/2 Cup red onion - sliced

1/4 Cup fresh parsley

Dressing

1/4 Cup olive oil

1/4 Cup red wine vinegar

1 clove garlic - minced

1 tsp. dried oregano Salt and pepper to taste

Directions

In a large mixing bowl, combine pasta, chickpeas, grape tomatoes, broccoli, carrots, red onion, and parsley. In a small liquid-measuring cup, combine olive oil, red wine vinegar, garlic, oregano, salt, and pepper, and whisk to combine. Pour dressing over pasta salad and stir until evenly distributed. Transfer pasta salad into four containers and refrigerate up to five days.

QUICK, HEALTHY DINNERS

Spend less than 30 minutes cooking a meal your whole family will love and your body will thank you for.

GARLIC PARMESAN ZUCCHINI NOODLES PASTA

Ingredients

4 small zucchini

3 Tbsp. olive oil

4 cloves garlic - minced

1/4 - 1/2 tsp. crushed red pepper flakes

2 medium tomatoes - chopped

1/2 Cup shredded parmesan cheese, plus more for serving

1 Cup chopped basil leaves Salt to taste

Directions

Trim and spiralize the zucchini (see notes below). Cut the spiralized zucchini into long noodles. Add olive oil, garlic, and red pepper flakes to a large, deep skillet. Turn to medium heat. When the oil bubbles around the garlic, add the zucchini noodles. Toss the noodles with pasta tongs and cook until al dente - five to seven minutes. They should be wilted but still have a crunch. Do not let the noodles cook any longer or they will become mushy. Stir in the tomatoes, basil, and parmesan cheese. Cook for one minute. Use pasta tongs to transfer to a serving dish. Top with parmesan cheese and basil.

Notes

If you don't have a spiralizer, use a julienne vegetable peeler or a mandoline. You can also use a standard vegetable peeler to make wide noodles or ribbons. Scan the QR code to read the original recipe.

GRILLED FISH AND AVOCADO TACOS

Ingredients

Fish

1 lb. cod (mahi-mahi and tilapia also work)

1 Tbsp. olive oil

1 Tbsp. lime juice

1 garlic clove - minced

1 tsp. chili powder

1 tsp. ground cumin

Tacos

1 1/2 Tbsp. olive oil

1 1/2 Tbsp. lemon juice

1 large avocado - cut in half, pit removed

Tbsp. nonfat plain Greek yogurt

3-4 Cups ready-to-eat broccoli slaw

1/2 jalapeño pepper - finely chopped

1/4 Cup cilantro - finely chopped

corn tortillas

Directions

Preheat grill or heat grill pan on medium heat. In a large plastic baggie, mix one tablespoon olive oil, one tablespoon lime juice, garlic, chili powder, and cumin. Add cod and mix until fish is coated. Grill fish about three minutes per side or until cooked thoroughly. Mix 1/2 tablespoon olive oil and 1/2 tablespoon lemon juice in a small bowl. Rub onto avocado halves, and place halves face down on grill. Grill for about two to three minutes. Remove and cut in slices. In a medium bowl, combine remaining oil, lime juice, and yogurt. Mix well. Add broccoli slaw, jalapeno, and cilantro, and combine until coated with yogurt-lime sauce. Top corn tortillas with grilled fish, slaw mixture, and avocado slices.

Scan the QR code to read the original recipe.

AFRICAN PEANUT SOUP

Ingredients

Tbsp. olive oil

medium onions - diced

large red or green bell peppers - chopped

garlic cloves - minced

(28-ounce) can crushed tomatoes

Cups low-sodium vegetable broth

tsp. black pepper

tsp. chili powder

Cup extra-crunchy, natural peanut butter

Tbsp. fresh cilantro - chopped

to taste

Directions

Heat olive oil in a large pot over medium heat. Cook onions and bell peppers until lightly browned and tender, adding in garlic at the end to prevent burning. Stir in tomatoes with their liquid, the vegetable broth, pepper, and chili powder. Reduce heat to low, uncover, and simmer for 15 minutes. Stir in peanut butter and cilantro until well blended. Taste and adjust seasoning, adding salt if needed. Scan the QR code to read the original recipe.

BEEF AND BROCCOLI

Ingredients

Ramen

3 oz. instant ramen (3 packages)

8 Cups water - boiling

Sauce

1 clove garlic - minced

1 tsp. cornstarch

2 Tbsp. sesame oil

1 lime - juiced

1/4 Cup + 1 Tbsp. soy sauce

Beef and Broccoli

2 Cups broccoli florets

1 Tbsp. olive oil - divided

3/4 lb. flank steak - thinly sliced

1/2 medium yellow onion - thinly sliced

Garnishes (optional)

2 Tbsp. green onion - sliced

2 Tbsp. fresh cilantro - chopped

1 1/2 tsp. sesame seeds - toasted

Directions

Place the ramen noodles in a large bowl (discard seasoning packets) and pour the boiling water over them. Let sit for six minutes, stirring occasionally to break up noodle blocks. Drain and rinse under cold water before setting aside. In a small bowl, combine garlic, cornstarch, sesame oil, lime juice, and soy sauce. Stir well and set aside. Place the broccoli in a large, microwave-safe bowl and microwave for 90 seconds or until soft. Set aside. Heat one teaspoon of olive oil in a large, nonstick pan over high heat. Add steak to the pan and toss with two tablespoons of sauce. Cook until browned, about two minutes. Remove from pan and set aside. Heat another teaspoon of olive oil in the pan and add the onion, cook, stirring often, until browned, about four minutes. Add the broccoli and cook until lightly browned, about two minutes. Remove from the pan and set aside. Add the remaining teaspoon of olive oil to the pan. Add the noodles and the remaining sauce. Cook, stirring constantly, until noodles soak up the sauce. Return the cooked vegetables and steak to the pan. Transfer to a serving dish and garnish with green onions, cilantro, and sesame seeds.

HONEY GARLIC SALMON WITH ASPARAGUS

Ingredients

Asparagus

14 oz. asparagus - trimmed

2 Tbsp. olive oil

3 cloves garlic - minced

Salt and pepper to taste

Salmon

1 Tbsp. olive oil

4 tsp. honey

4 cloves garlic - minced

6 oz. salmon (4 fillets)

Directions

Preheat oven to 400°F. Add asparagus onto a baking tray and coat with olive oil, salt, pepper, and garlic. Place salmon fillets in the middle of the baking tray. In a small bowl, add olive oil, honey, and garlic. Mix until well combined and coat the salmon mixture. Bake for 12-15 minutes. Serve or refrigerate in airtight container up to three to four days.

TOFU SCRAMBLE

Ingredients

1 Tbsp. olive oil

1/2 bunch asparagus - trimmed and chopped

1 Cup mushrooms - sliced

1 Cup bell pepper - chopped

12 oz. extra firm tofu - crumbled

1/2 Cup water

1/2 tsp. salt

1 tsp. onion powder

1 tsp. garlic powder

1/2 tsp. turmeric

3 Tbsp. nutritional yeast

Directions

Heat olive oil in a large, nonstick pan over medium heat. Add the asparagus, mushrooms, and bell pepper. Cook for five to seven minutes, until softened. While vegetables are cooking, stir together onion powder, garlic powder, turmeric, salt, and nutritional yeast. Once vegetables are soft, add the crumbled tofu, spices, and water. Stir until completely combined and all spices have been absorbed into tofu, around three to four minutes. Remove from heat and enjoy or portion into meal prep containers.

SOBA AND CABBAGE SALAD WITH PEANUT MISO DRESSING

Ingredients

Peanut Miso Dressing

1/4 Cup peanut butter

1/4 Cup plus 2 Tbsp warm water

1 1/2 Tbsp. rice vinegar

1 1/2 Tbsp. white miso

2 tsp. ginger - grated

1 tsp. honey

Salad

8 oz. buckwheat soba noodles

1/2 small purple cabbage - shredded

1 large carrot - grated

3 green onions - thinly sliced

1/2 Cup chopped cilantro (optional)

1/4 Cup chopped peanuts - roasted and lightly salted, for garnish

Directions

Sobaaretraditional Japanese noodles made of buckwheat flour.

To make thedressing, combine all ingredients inasmallblenderorfoodprocessorandblenduntil smooth. Cook thebuckwheat noodles accordingtopackageinstructionsinalargepotofwater.When noodles arecooked, but not mushy, drain andimmediatelysubmergeinalargebowlofcoldwater.Use your hands to"wash" the noodles in the cold watertokeepthemfrombecominggummyormushy.Drain noodles again. Inalarge mixing bowl, add cabbage,carrots,greenonions,andcilantrowithhalfofthe dressing. Addthedrained soba noodles and the remainderofthedressingandtossuntilmixed.Garnish with roasted, lightlysalted peanuts before serving.ScantheQRcodetoreadtheoriginalrecipe.

"Do you have a favorite healthy recipe in your family that is a tradition? We want to know about it. Share with liveWELL at livewell@uiowa.edu to be featured on our social media pages and or in future cookbook editions and liveWELL quarterly newsletters.