Edamame, aka soybeans, is packed with protein and fiber. You can find them in the frozen section of almost every grocery store and the shelled edamame is usually packaged in a 12 ounce bag. The ginger root makes this dish, but feel free to use ginger powder if you don’t have it (the same goes for the fresh garlic). Enjoy this easy, delicious salad as a stand-alone or side dish.
Learn the nutritional benefits of edamame.
This recipe is so simple, especially if made with leftover rotisserie chicken. Combining ripe avocado with creamy and rich Greek yogurt not only adds extra fiber to this chicken salad but the yogurt will prevent the avocado from turning brown. The salsa adds flavor and acid, while the addition of lime adds another plant source and brightens up the taste of the salad.
Learn a time-saving recipe.
Top with pumpkin seeds for additional iron and fiber. Add ¼ cup finely diced red onion and/or 2 tablespoons finely chopped jalapeno for extra crunch and flavor. And finish it off with a cherry on top (cherry tomatoes, that is!).
Substitute chickpeas for the chicken for a 100% plant-forward salad. Substitute grated fresh garlic for the garlic powder.
This recipe doesn’t require heating up your kitchen, so the process of assembling a main meal is not only cool but fast and easy to prepare. Check your avocados a day in advance. If they are hard, you can ripen them quickly by putting them with an apple or a banana in a paper bag overnight. This recipe is full of healthy fats from the avocado and tuna, fiber from the avocado, salsa, corn and celery, and flavor from the tangy Greek yogurt and lime.
Learn how to prepare a nutritionally dense meal without cooking on a stovetop or in a conventional oven.
Add finely diced red onion to the salsa if desired. Here’s a cool trick for those who don’t like a strong garlic taste: soak chopped garlic in lime juice for 20 minutes to remove the raw flavor but retain all of the nutritional properties.
You can use leftover, roasted corn on the cob and remove the kernels, instead of frozen corn. Substitute leftover cold salmon or shrimp for the tuna. You can also use diced tomato, salt, pepper, garlic and extra lime in place of the prepared salsa.
Pineapple is sweet but when you heat it up and caramelize the natural sugars, the fruit is at another level. The subtle flavor of the coconut oil plays well against the acid-sweet of the pineapple, and the cinnamon and maple syrup added at the end makes for a flavorful sauce to drizzle over each piece. Enjoy with vanilla frozen yogurt or on its own.
Learn how to cut a whole pineapple and how to caramelize pineapple slices.
Add toasted, crushed macadamia nuts for some crunch, extra flavor and additional fiber.
Eggs or tofu, tomatoes and spinach. These are very basic ingredients which, with a few tricks, can be taken to the next level. Below are three very different flavor profiles that are easy to create in ten minutes or less.
Learn how to level up and change the flavor profile of a three-ingredient breakfast.
For Mexican flavors: Add into the tomatoes ½ tsp cumin powder and ¼ tsp coriander powder. Top with salsa, sliced avocado, thinly sliced jalapenos, 1 thinly sliced green onion, 2 Tbsp chopped cilantro and 1 Tbsp pumpkin seeds/pepitas.
For Italian flavors: Add into the tomatoes ½ tsp dried Italian seasoning, ¼ cup slice mushrooms and either ½ tsp finely chopped garlic or ¼ tsp garlic powder. Add an additional handful of spinach and sauté. Top with 1 heaping tablespoon of prepared pesto, thinly sliced basil leave.
For Indian flavors: Add into the tomatoes ½ tsp garam masala spice, 1 tsp each grated ginger root and garlic and ¼ cup sliced red onions. Top with 1 Tbsp each of chopped mint and cilantro and tzatziki sauce.
These quick and easy protein bites get their protein from creamy cashew or almond butter along with omega-3 rich hemp seeds. Oats and Medjool dates up the fiber content while the latter provides a caramel-like sweetness. Dried blueberries pack in even more fiber and a pop of sweetness that is brightened by the lemon zest. Enjoy these as a portable snack or after a meal!
Learn how to make quick, easy and economical portable snacks which contain protein.
Dip into melted white chocolate and sprinkle the tops with hemp seeds.
Substitute chopped dried cranberries and orange zest in place of the blueberries and lemon zest. Substitute chopped dried cherries, 2 tsp of mini chocolate chips and ⅛ tsp of almond or vanilla extract in place of the blueberries and lemon zest.
Once you get the hang of working with rice paper, this recipe is a cinch. The sweetness of the melon compliments the flavorful vegetables and herbs, and the sesame seeds give the rolls a subtle crunch. We always encourage our members to “eat the rainbow” and these rolls are both colorful and delicious! Plus, you’ll love the Ginger-Peanut Dipping Sauce.
Learn how to work with rice paper and how to perfect a roll.
Add pickled ginger, cucumber sticks, thinly sliced red cabbage and/or shredded carrots to the rolls.
Substitute tofu for the shrimp, and/or substitute store-bought peanut sauce for the homemade version.
This watermelon salsa is a freshing, summer-themed alternative to traditional salsa and goes well over fish tacos, grilled fish or even with tortilla chips.
Learn how to make a quick salsa using fruit as the base.
For a color contrast, use a combination of diced melon. Add finely diced fresh jalapeno for a little kick.
Substitute mint leaves for cilantro. Substitute diced stone fruit such as peaches, nectarines or apricots for the watermelon.
When sauteed, bell peppers and onions become magically sweet as their natural sugars caramelize during the cooking process. We often make a batch (or three) of this recipe at the beginning of the week so that on those busy days, we are able level up our meals with a welcome addition of ready-to-eat vegetables.
Learn how to batch cook vegetables so that they are an easy addition to scrambles, burritos, pizzas, tacos and more.
Add 1-2 tsp minced garlic during the last minute of cooking.
Substitute grated carrot, thinly sliced cabbage, celery and/or chopped cauliflower for the peppers.
Traditional Greek salad does not contain lettuce. Instead, it is a celebration of beautifully ripe tomatoes, bell peppers, feta cheese, olives and cucumbers. The dressing comes together in no time and is flavored with garlic and oregano. Enjoy this salad as one of your summer staples.
Learn how to make a simple summer salad without using lettuce as the foundation.
Add garbanzo beans or leftover roasted chicken for extra protein. Also optional to add mint leaves, sliced green onions, sunflower seeds and/or marinated artichoke hearts.
Substitute or add in sliced zucchini or summer squash. Blue cheese can be swapped for the feta.