Grain-Free Cranberry Orange Squares
These dense, chewy almond butter bars are packed with the seasonal flavors of bright orange and tart cranberries. By replacing mashed bananas with pumpkin or sweet potato, the bars gain a moist, tender texture along with a boost of dietary fiber and Vitamin A. The combined protein from the almond butter and eggs, paired with the natural sweetness of maple syrup, makes these an excellent high-energy snack. Utilizing dried unsweetened cranberries, chia seeds, and fresh orange zest ensures every bite is bursting with antioxidant-rich citrus, omega-3 fatty acids, and extra fiber.
Storage
Store in a tightly sealed container in the refrigerator for up to two weeks or freeze for up to 6 months
Coconut Sweet Potato Mash
Sweet potatoes are rich in beta-carotene, a powerful antioxidant that supports eye health and immune function, and they provide fiber for steady energy. Coconut milk adds creaminess along with medium-chain triglycerides (MCTs), which may support brain health and satiety. Together, they make a naturally sweet, dairy-free side dish that’s perfect for holiday tables.
Five Spice Cauliflower Rice
This lower carb alternative to regular rice is full of flavor and fiber. The addition of aromatic five spice powder gives the cauliflower rice a subtle next-level flavor. Double the recipe and enjoy it throughout the week.
Substitutions (optional)
Substitute broccoli florets for the cauliflower or buy riced cauliflower at the store to skip making your own.
Level-ups (optional)
Top with Furikake, a mixture of dried seaweed and sesame seeds.
Shredded Chicken Tacos
With the help of store-bought rotisserie chicken, these tacos are a quick fix to make. Loaded with crunchy carrots, tangy lime and fiber-rich black beans, these tacos are certain to become a dinner staple.
Level-Ups (optional)
To the carrot mixture, add in thinly sliced radishes, diced jalapenos and/or thinly sliced red onion.
Notes
Try our VEBA Taco Seasoning Mix in this recipe!
Cold Noodle Bowl with Peanut-Ginger Dressing
This gingery-peanut salad is loaded with antioxidant-rich vegetables, protein and fiber-packed edamame (soybeans) and bright flavors. You can vary the vegetables but just make sure to gather all of the colors of the rainbow.
Learning Objectives
Learn how to prepare a cold noodle salad loaded with vegetables.
Substitutions (optional)
You can use prepared peanut sauce instead of making your own. Substitute shredded chicken or chickpeas for the edamame.
Notes
Use our VEBA Peanut Ginger Sauce for this recipe.
Blueberry Salmon
This salmon recipe appears and tastes gourmet but is shockingly simple to prepare. The biggest nutritional benefits stem from the salmon, containing essential omega-3s which help decrease inflammation, and from the blueberries, which are potent antioxidants that specifically strengthen the cardiovascular system. This recipe is a win-win!
Learning Objectives
Learn an easy method for cooking salmon, by pan searing and finishing in the oven. Learn how to make a quick berry sauce, enhancing the flavor with citrus and depth with wine.
Level Ups (optional)
Serve with salad, veggies and a whole-grain side.
Substitutions (optional)
Blackberries or cherries could be substituted in the sauce. Trout or another robust fish could be substituted.
Chilled Spaghetti with Sweet Tomatoes, Basil and Feta
Beat the heat with this simple and easy-to-prepare pasta dish. This delicious, marinated tomato “sauce” is more like a salsa and it can be made up to two days in advance. While most recipes call for cooking the garlic, the pungent yet flavor-forward raw garlic contains active compounds, which can help reduce blood pressure and cholesterol.
LEARNING OBJECTIVES
Learn how to make a vegetable-forward meal in under 20 minutes.
LEVEL UPS (OPTIONAL)
Top with toasted pine nuts for crunch and more fiber. Add chilled corn off the cob for additional whole grain, fiber and color. Choose whole grain pasta for even more fiber. Cherry tomatoes are available in several colors for an extra pop of color.
SUBSTITUTIONS (OPTIONAL)
Buy or make your own zucchini noodles for a healthier option. Marinate them for 10 minutes prior to eating in 1 Tbsp olive oil, 1 tsp lemon juice and pinch each of salt and pepper. The feta cheese can be replaced with crumbly Cotija, flavorful Pecorino or umami-rich Parmesan. Substitute 1 cup of thinly sliced green onions in place of the sweet onion. Mix in extra protein-rich foods such as shredded chicken or garbanzo beans.