Vegetarian Nutrition DPG

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Smokin’ Ground Tempeh

Smokin' Ground Tempeh

Looking for a healthy meat substitute that is both easy to prepare and satisfying? Consider trying tempeh, a fermented soybean food that is packed with nutrition. Highly versatile, tempeh can serve as a hearty main ingredient in a wide variety of tasty vegetarian meals. Enjoy this delicious recipe in a wrap, put it on top of your favorite salad, or pasta.

Amy Gilman, Dietetic Student
Yield: 24 -1/2 cup servings

Ingredients: Tempeh

  • 2-8 oz pkg Tempeh (Soy by Lightlife®)
  • 2-6 oz pkg Smoked Tempeh Strips (Lightlife®)
  • 6 cups Water
  • 1 Bay Leaf
  • ¼ tsp Salt

Ingredients: Sauce

  • 2 Tbsp Safflower oil
  • 6 cloves Garlic, minced
  • 1 large Onion, chopped
  • 2 Chipotle peppers, finely chopped
  • 1 Tbsp Adobo sauce (reserved from chipotle peppers)
  • 1 large Jalapeno, finely chopped (optional for extra heat)
  • 1 small can Tomato paste
  • 1 cup Vegetable broth
  • 1 Tbsp Chili powder
  • 1 Tbsp Paprika
  • 1 Tbsp Brown mustard seeds
  • 1 Tsp Fresh ground pepper
  • 1 Tsp Salt
  • 1 large can Diced tomatoes
  • 1 can Stewed tomatoes
  • ½ tsp Liquid smoke
  • ½ cup Cilantro, finely chopped


  1. Remove tempeh from packages.
  2. Add 6 cups of water, bay leaf, and ¼ tsp salt to 10-quart stock pot. Bring to boil.
  3. Boil the 2 packages of tempeh (soy) for 10 minutes in salted water.
  4. Remove, place in a large mixing bowl and let cool.
  5. Once cool – grind all of the tempeh in a food processor and then set aside.
  6. Prepare ingredients for the sauce: mince the garlic, chop the onion, chop two chipotle peppers from the can of adobo sauce, and chop the jalapeno.
  7. In a 10-quart stock pot add oil and heat on medium heat.
  8. Add garlic, onion, chipotle peppers, adobo sauce, jalapeno, and tomato paste. Cook until the onion starts to become translucent (the goal is to infuse the flavors into the oil and to cook out the raw taste of the tomato paste). Mix with wooden spoon.
  9. After approximately 3-5 minutes, add the vegetable broth and mix until a soupy consistency forms.
  10. Add chili powder, paprika, brown mustard seeds, fresh ground pepper, salt, diced tomatoes, and stewed
    tomatoes and mix thoroughly.
  11. Bring the temperature of the mixture up slightly above medium, to the point just before a simmer.
  12. Add liquid smoke and mix thoroughly (it is very important to mix this ingredient all the way through the
    mixture). This will add a nice, hickory smoke flavor.
  13. Add tempeh to mixture; bring to a simmer and cover.
  14. Stir mixture every few minutes to prevent it from sticking to the bottom of the pot.
  15. Cook for 30 minutes. Taste mixture and adjust seasoning as you see fit (adding more chili powder, paprika, salt
    and/or pepper).
  16. Cook for another 30 minutes.
  17. Add cilantro to the mixture – mix thoroughly and let cool.
  18. Enjoy your tasty dish!

Nutritional Information (1/2 cup):

Calories: 100; Fat: 4 g; Saturated fat: 0 g; Cholesterol: 0 mg; Sodium: 390 mg; Carbohydrates: 10 g; Fiber: 3 g; Sugar: 3 g; Protein: 7 g; Vitamin A: 10% DV; Vitamin C: 20% DV; Calcium: 2% DV; Iron: 15% DV

Spicy Kale Slaw

Spicy Kale SlawSubmitted by: Alicia Simpson
Yield: 4 – 1 cup servings


  • 4 cups Kale, thinly sliced, any variety
  • 1 medium Carrot, peeled and grated
  • ½ cup Pecans, chopped
  • ¼ cup Golden raisins
  • ½ cup Vegenaise® (vegan mayonnaise)
  • 1 Tbsp Raw apple cider vinegar
  • 2 Tbsp Sugar
  • ½ tsp Ground allspice
  • ½ tsp Dried oregano
  • ½ tsp Dried thyme
  • ½ tsp Paprika
  • 1/8-1/4 tsp Cayenne pepper
  • ¼ tsp Curry powder
  • ¼ tsp Salt
  • ¼ tsp Black pepper
  • 1/8 tsp Nutmeg
  • 1/8 tsp Cinnamon
  • 1/8 tsp Ground clove


  1. Add all ingredients to a large bowl and toss until kale is evenly covered.
  2. Cover and chill for at least one hour.

Nutritionals: (1 cup)

Calories: 333; Total Fat: 24 g; Saturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 292 mg; Carbohydrates: 30 g; Fiber: 4 g; Sugar: 17 g; Vitamin A: 237% DV; Vitamin C: 137% DV; Calcium: 12% DV; Iron: 11% DV

Black-eyed Pea Fritters

okara frittersRecipe by: Amithy Smith
Yield: 13 servings (3 fritters per serving)

Black-eyed peas are used as part of the holiday meals during Christmas time. This recipe is delicious, nutritious and easy to prepare and all enjoy the light fluffy taste of the black-eyed peas.


  • 1 lb Dried black-eyed peas (soaked overnight)
  • ½ cup Bread flour
  • 1 Tbsp Baking powder
  • 1 Tbsp Dried parsley
  • 1 Onion, chopped
  • ½ Red bell pepper, chopped
  • 1 Tbsp Seasoned salt
  • 4 cloves Garlic
  • Small amount of oil to pan fry


  1. Drain black-eyed peas and blend in food processor with onions, bell pepper and garlic.
  2. In a large bowl add flour, baking powder, and dried herbs, mix well.
  3. Make this mixture into small patties.
  4. Heat the small amount of oil (either canola or coconut).
  5. Pan fry the patties until golden brown in a small amount of canola or coconut oil.
  6. Serve with tartar sauce or cocktail sauce.

Nutritionals (per serving)

Calories: 180; Total Fat: 2 grams; Sodium: 10 mg; Fiber: 7 grams; Protein: 10 grams

Black Bean & Mango Salsa

mango salsaThis makes a perfect football dip for veggies and chips. Serve it as a side dish for tacos or enchiladas. Make it your own by using pineapple, avocado, and your favorite spice!


  • 1 cup Plum tomatoes, diced (about 3 tomatoes)
  • ½ cup Orange bell pepper, diced
  • ½ cup Mango, diced
  • ¼ cup Green onions, diced
  • 3 Tbsp Fresh cilantro, chopped
  • 2 Tbsp Fresh lime juice
  • 1-15 oz can Black beans, no salt added, rinsed and drained
  • Salt and pepper, to taste
  • Cilantro leaves (garnish)


  1. Combine tomatoes, bell pepper, mango, green onions, cilantro, lime juice, and rinsed beans in a medium bowl.
  2. Season with salt and pepper to taste. Garnish with cilantro leaves.
Yield: 3 cups

Nutritionals (1/4 cups):

Calories: 34; Total Fat: 0 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 83 mg; Carbohydrates: 8 g; Fiber: 2 g; Sugar: 1 g; Vitamin A: 10% DV; Vitamin C: 20% DV; Calcium: 2% DV; Iron: 6% DV

Submitted by: Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD
Yield: 3 cups

Quick & Easy Vegetable Chili

vegetable chiliSubmitted by: Whitney Voorhees, MPH, RD
Yield: 4 Servings – 1 ½ cups


  • 2 Tbsp Canola or peanut oil
  • 1 Medium onion, chopped
  • 1-2 cups Fresh vegetables, chopped (mushrooms, celery, zucchini, yellow
  • summer squash, bell peppers)
  • 1 ½ tsp Chili powder (to taste)
  • 1 tsp Worcestershire sauce
  • ¼ tsp Ground red pepper (to taste)
  • 1 – 15 oz can Kidney beans, no salt added, undrained
  • 1 – 8 oz can Whole kernel corn, no salt added, undrained
  • 1 – 8 oz can Tomato sauce, low sodium
  • 1 cup Tomato juice or vegetable soup, low sodium


  1. Heat wok or large skillet on high. Add oil.
  2. Stir onion & other fresh chopped vegetables over heat for about 5 minutes.
  3. Stir in chili powder, Worcestershire sauce, and ground red pepper.
  4. Stir fry about 1 minute.
  5. Stir in undrained canned goods: beans, corn, tomato sauce, and tomato/vegetable juice.
  6. Bring to a boil. Reduce heat. Simmer uncovered about 10 minutes or until slightly thick. Divide evenly into 4 bowls.

Tip: Serve over brown, steamed rice or whole wheat pasta (prepared without added fat, oil, or salt). Serve fruit on side. Cooking for 1 or 2? Like most stews, this is a great reheated leftover the next day.

Nutritionals (1 ½ cups):

Calories: 260; Total Fat: 8 g; Saturated fat: 0.5 g, Cholesterol: 0 mg; Sodium: 85 mg; Carbohydrate: 39 g; Fiber: 12 g; Protein: 10 g; Vitamin A: 20% DV; Vitamin C: 70% DV; Calcium: 8% DV; Iron: 10% DV

Spiced Chai Latte

spiced chai latteMadhu Gadia, MS, RD, CDE

Chai brewed tea with milk or milk alternatives and sugar—originated in India. It is well known to most Americans today as it gained popularity in the coffee shops. In India, Chai is a matter of personal taste and preference, just as coffee is to coffee lovers. Some like it plain, while others prefer it with spices (Masala-Chai). A Chai latte is created with a wonderful blend of Chai an extra milk or milk alternative.


Yield: 8 – 1 cup servings

  • 5 cups Water
  • 6 Cardamom pods, crushed
  • 1 Tbsp Ginger, grated
  • 1/2 Cinnamon stick
  • 2 Whole cloves
  • 8 Tea bags* (or 3 Tbsp tea leaves) – black tea such as Lipton® or English  breakfast
  • 4 cups Milk* (or soymilk)
  • ½ cup Sugar, to taste


  1. In a 4 quart saucepan add water, cardamom pods, ginger, cinnamon stick, and cloves. Bring to boil on high heat. Add tea bags, reduce heat, and simmer for about 4 minutes.
  2. Add milk and sugar and return to boil. Remove from heat. Cover with lid and let steep for about 2 minutes, remove tea bags and strain tea into cups or teapot. Serve hot.

Nutrition Information: (1 cup tea w/2% milk)

Calories: 111; Total Fat: 2 g; Saturated Fat: 1 g; Cholesterol: 10 mg; Sodium: 58 mg; Carbohydrates: 19 g; Fiber: 0 g; Sugar: 18 g; Vitamin A: 2% DV; Vitamin C: 0% DV; Calcium: 15% DV; Iron: 0% DV

Spicy Mexican Salad

Spicy Mexican SaladSubmitted by: Brenda Davis, RD,
and Vesanto Melina, MS, RD
Yield: 4 – 2 cup servings

Ingredients: Salad

  • 3 Tomatoes, chopped
  • 2 Ripe avocados, finely diced
  • 2 cups Fresh or frozen (thawed) corn kernels
  • 2 Ribs celery, diced
  • 1 Large orange, red, or yellow pepper cut into matchsticks
  • 1 cup Sprouted Lentils* or cooked black beans
  • 1 cup Finely chopped, fresh cilantro or parsley, packed
  • 3 Green onions, sliced

Ingredients: Mexican Dressing

  • ¼ cup Freshly squeezed lime juice
  • 2 Tbsp Extra-virgin olive oil
  • 2 Tbsp Flaxseed oil
  • 2 Tbsp Nama Shoyu (soy sauce) or tamari
  • 1 Tbsp Liquid Sweetener (such as maple or agave syrup)
  • 2 cloves Garlic, minced
  • 1 tsp Minced red or green chili
  • ½ tsp Ground cumin


  1. To make the salad, combine all ingredients in a large bowl.
  2. To make the dressing, combine all ingredients in a jar with a lid or blender. Close the jar and shake well or process until well combined.
  3. To serve, add the dressing to the salad and toss until evenly distributed. Serve at once or chill for up to 2 hours.

To Sprout Lentils

  • Makes 3-4 cups sprouts
  • ½ cup Dried green or brown lentils
  • 2 cups Water


  1. Place the lentils in a sprouting jar and cover them with the water. Put a sprouting lid on the jar or cover it with piece of mesh or cheesecloth secured with a wide elastic band. Let stand at room temperature for 12 to 24 hours. Drain and rinse the lentils thoroughly with cool water.
  2. Place the jar at a 45-degree angle over a saucer (to collect any water that may run off) or in a dish rack. Cover the jar with a tea towel or place the jar away from direct sunlight so the sprouts can grow in the dark.
  3. Rinse and drain the lentils 2 or 3 times a day for 3 to 5 days until a short tail is visible. Store the well drained sprouts in a sealed container in the refrigerator for up to a week.

Authors Notes

Raw vegan diets are hot! They help us to shed excess body weight and they provide an army of protective antioxidants, vitamins and other phytochemicals. Here are a few examples of nutritional benefits, based on the ingredients in the tasty recipe that follows:

  • Corn, orange sweet peppers, and parsley contain the carotenoids zeaxanthin and lutein that help our eyes to filter out harmful light and protect us against macular degeneration and vision loss that can occur as we age.
  • Avocadoes, corn, and yellow sweet peppers contain alpha-carotene, a powerful antioxidant that slows the growth of cancer cells.
  • Tomatoes and red peppers contain lycopene, which gives a red colour protects against cancers of the digestive tract, lungs, prostate, bladder, cervix, and pancreas.
  • Celery, cilantro and parsley contains the flavonoid apigenin, a potent antioxidant that seems to be protective against leukemia and ovarian cancer. Apigenin also has anti-inflammatory activity.
  • Legumes, such as lentils or black beans support our immune system, lower cholesterol levels, decrease blood lipids, lower cancer risks, and lower blood glucose response. The saponins present may also inhibit dental caries,
  • Garlic contains the phytochemical allicin which protects garlic from pests (insects and microorganisms) and us from harmful bacterial. Green onions contain related compounds.
  • Limes with the protective phytochemicals eriodictyol and hesperetin, can defend cells against oxidative injury. In addition, limonen increases the levels of liver enzymes that can help our body to detoxify potential cancer-causing substances.
  • Olive oil contains phytosterols that help to reduce cholesterol absorption and total and LDL cholesterol.
  • Chili peppers contain capsaicin with pain relieving and anti-inflammatory action.
  • Cumin has antioxidant activity due to the presence of the phytochemical ferulic acid.

This recipe for a full meal salad can be 100 percent raw or mainly raw, depending on your choice of sprouted lentils or cooked black beans

Nutritionals (2 cups)

Calories: 479; Total Fat: 31 g; Saturated Fat: 4 g; Cholesterol: 0 mg; Sodium: 555 mg; Carbohydrates: 48 g; Fiber: 13 g; Sugar: 13 g; Protein: 9 g; Vitamin A: 64% DV; Vitamin C: 153% DV; Calcium: 6% DV; Iron: 17% DV

Source: “Becoming Raw” by Registered Dietitians Brenda Davis and Vesanto Melina.

Gluten-Free Key Lime Pie

Gluten-Free Key Lime PieSubmitted by: Charles Jeffrey Wiesner, DTR
Yield: 1- 10 inch pie

Ingredients: Crust

  • ¾ cup White rice flour
  • ½ cup Tapioca flour
  • 2 Tbsp Ground flax seed
  • 2 Tbsp Corn starch
  • ¼ tsp Salt
  • ¼ cup Canola oil
  • 2 Tbsp Grandma’s® molasses
  • 2 Tbsp Coconut milk
  • Pam® spray


  1. Preheat oven to 350 degrees Fahrenheit.
  2. In medium-size bowl, whisk together dry ingredients with a fork.  Set aside.
  3. In a separate container combine the oil, molasses, and coconut milk.  Whisk until well-blended, and then pour liquid into dry mixture.
  4. Mix until flour mixture is evenly moistened.  Press into a 10-inch, PAM® sprayed pie plate.  Do not pre-bake.

Ingredients: Filling

  • 1 lb pkg Azumaya® silken tofu
  • 1 cup Ideal™ No Calorie Sweetener (xylitol crystals)
  • 2- 3.5 g pkgs Truvia™ (stevia)
  • ¾ cup Coconut milk
  • 1-4 oz btl Key lime juice
  • 3 drops Green food coloring
  • 1 tsp Imitation vanilla flavoring
  • ¼ tsp Salt
  • 2 Tbsp White rice flour
  • 2 Tbsp Tapioca flour
  • 2 Tbsp Corn starch
  • 2 Kiwis
  • 8 sprigs Fresh mint


  1. Place all ingredients except kiwis and mint in a blender.   Process on high for a minute, or until smooth.  Pour into unbaked crust.
  2. Bake at 350 degrees Fahrenheit for 45 minutes or until pie is set in middle.  When pie is done, remove from oven and let cool.  Chill at least four hours before serving.
  3. Just before serving, garnish with 2 kiwis peeled and sliced crosswise into 4 slices each and 8 small sprigs of mint.

Nutritionals: (1/10 pie)

Calories: 225; Total Fat: 11 g; Saturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 75 mg; Carbohydrate: 28g;  Fiber: <1 g; Sugar: 2 g; Protein: 3 g; Vitamin A: 0% DV; Vitamin C: 6% DV; Calcium: 4% DV; Iron: 4% DV

Hoppin’ John Soup

Recipe by: Ingrid Hill
Yields: 8 servings- 1.5 cup per serving
Cooking time: 45 min

Hoppin' John SoupIn the South, Hoppin’ John is a simple side dish consisting of black-eyed peas and rice. It is a tradition in the South that eating Hoppin’ John on New Year’s Day will bring a prosperous new year filled with good luck. The peas are symbolic of pennies or coins. Collard greens are supposed to add to wealth because they are the color of money. The recipe I have created combines all of these “good luck” ingredients with the addition of a spicy vegan chorizo to make a soup that is flavorful, healthy, economical, and super easy to make. The recipe is vegan and the ingredients were all found at Whole Foods and my local Kroger grocery store. I made the soup for the first time this past January and I have had many good things happen this year, so it really works!


  • 1 – 12 oz package Yves Veggie Cuisine™ Veggie Chorizo
  • 8 cups Water, divided
  • 2 Tbsp Vogue Cuisine® Instant Vegebase
  • 1 – 6 oz package Uncle Ben’s® long grain and wild rice mix with seasoning pkt, uncooked
  • 24 ounces Black-eyed peas, frozen
  • 2 – 14.5 oz cans Diced tomatoes, no salt added
  • 3 cups Collard greens, bagged, shredded, prewashed


  1. In a non-stick skillet, brown the veggie chorizo on high heat until crispy edges form about 4-5 minutes.
  2. While chorizo is browning bring 6 cups of water to boil in large stockpot.
  3. Add Vegebase and seasoning packet from rice to boiling water and stir until dissolved.
  4. Add remaining ingredients, including browned veggie chorizo and remaining 2 cups of water.
  5. Bring back to a boil, cover and simmer on medium heat for 30-40 min or until black-eyed peas reach desired tenderness.

Nutritionals (per serving)

Calories: 296; Total fat: 4g, Saturated fat: 0g, Trans Fat: 0 g, Cholesterol: 0mg, Sodium: 583mg, Carbohydrates: 50g, Dietary fiber: 9g, Sugars: 4 g; Protein 16g, Vitamin A 44% DV, Vitamin C 34% DV, Calcium 13% DV, and Iron 21% DV.

White Bean Dip with Rosemary

white bean dip with rosemarySubmitted by: Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD
Yield: 2 cups


  • 3 sprigs Fresh rosemary, rinsed + some for garnish
  • 2 cloves Garlic, peeled
  • 2 – 15 oz cans White beans
  • 2 Tbsp Fresh lemon juice
  • 2 tsp Kosher salt
  • 1 Tbsp Olive oil
  • Raw vegetables (for dipping)


  1. Pick the rosemary leaves off the stems and add to a food processor. Whirl for 10 seconds.
  2. Add the garlic to the food processor and whirl until minced.
  3. Add white beans, lemon juice, and salt to the food processor and whirl until smooth; pour into a serving bowl.
  4. Drizzle the olive oil over the bean dip. Garnish with fresh rosemary.
  5. Serve with raw vegetables.

Nutritionals (1/4 cups):

Calories: 122; Total Fat: 2 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 799 mg; Carbohydrates: 19 g; Fiber: 6 g; Sugar: 2 g; Protein: 8 g; Vitamin A: 0% DV; Vitamin C: 3% DV; Calcium: 6% DV; Iron: 11% DV

Black Bean Sauté With Jicama/Avocado Salad and Mango Coulis

Submitted by: Shannon Doran, RD
Yield: 6 servings (1 cup beans, ¼ cup salad, 3 Tbsp coulis)

Ingredients: Mango Coulis

  • 1 Ripe mango
  • 1 Tbsp Sugar
  • ¼ cup Water
  • Zest of ½ lime

Ingredients: Black Beans

  • 1 Tbsp Extra virgin olive oil
  • 1 large Onion, chopped
  • 1 Red bell pepper, chopped
  • 5 cloves Garlic, minced
  • 1 tsp Chili powder
  • 1 tsp Ground cumin
  • 1 cup Vegetable stock
  • 1 lb Roma tomatoes, diced
  • 2-15 oz cans Reduced sodium black beans
  • Salt and pepper, to taste

Ingredients: Jicama/Avocado Salad

  • 2 cups Julienned jicama
  • 2 Ripe avocado, cubed
  • ½ cup Red onion, chopped
  • ½ Jalapeno, minced
  • ¼ cup Cilantro, minced
  • Juice of one lime


  1. Gently wash all fruits and vegetables.
  2. For Mango Coulis: Peel mango. Take cutting board and knife, cut mango off seed and chop coarsely. Place mango, sugar, water, and lime zest in food processor. Blend ingredients until pureed. Pour puree into small saucepan. Cook at medium heat for 3 minutes stirring continuously. Lower heat to low and cook an  additional 2 minutes. Remove from heat. Strain puree into small measuring cup or saucer and set aside.
  3. For Black Beans: While the mango puree is in the saucepan, take a large onion and cut off ends and slice in half. Peel outer layer of both halves of the onion. Chop coarsely and set aside. Take red bell peppers and cut stem end off. Pull out seeds. Chop coarsely and set aside. Take 5 garlic cloves (peeled) and chop coarsely and set aside. Take 1 lb Roma tomatoes and cut off the core ends. Dice the tomatoes and set aside. Take the can opener and open the cans of black beans. Pour the black beans in a strainer to drain. Rinse the black beans with cool water to remove excess salt and set aside. Now, heat a large skillet over
    medium-high heat. When pan is hot, add extra virgin olive oil. Next add the chopped onion and sauté for 2-3 minutes.*
  4. Add chopped red bell pepper, minced garlic, chili powder, and ground cumin. Continue to sauté for 2 minutes. Reduce heat to lowmedium. Add diced tomatoes and vegetable stock (measure 1 cup).*
    (NOTE: *Suggest adding 1 tsp salt and 1 tsp pepper at these stages.)
  5. Simmer uncovered for 15 minutes using wooden spoon to stir occasionally. Add black beans and simmer 5 minutes. Now, using a tasting spoon, give it a try and adjust with salt and pepper. Remember you can always add more but you can’t get it back!! Leave on stove at low to keep warm.
  6. For Jicama/Avocado Salad: Take jicama and peel the skin off using a peeler. Julienne the jicama and place in a small mixing bowl. Take the avocadoes and cut in half. Take seed out and, using a spoon, scoop out the green inside. Chop coarsely and place in mixing bowl with the jicama. Take the red onion and peel the skin off. Chop ½ cup red onion and place in mixing bowl. Take the cilantro and de-stem it. Mince cilantro for ¼ cup and place in mixing bowl. Squeeze the juice of a lime into the mixing bowl. Using the wooden spoon, stir the contents of the mixing bowl. Place in the fridge.
  7. For plating: Take clean, white plate preferably rectangular or square. Using the slotted spoon, place 1 cup of beans on the plate. Next place ¼ cup jicama/avocado salad on the plate. Place 3 Tbsp of mango coulis around the outside of the plate and it is ready to serve.

Recipe Note: For a hardier fare, serve 1 cup black beans over brown rice. For a cool twist, don’t strain the mango sauce and place it in the freezer approximately 2 hours to form a sorbet.

Nutritionals: (1 cup beans, ¼ cup salad, 3 Tbsp mango coulis)

Calories: 221, Total Fat: 3 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 184 mg; Carbohydrate: 42 g; Fiber: 12 g; Sugar: 13 g; Sodium: 184 mg; Protein: 10 g; Vitamin A: 49% DV; Vitamin C: 122% DV; Calcium: 10% DV; Iron: 17% DV

Raspberry Lemonade Tofu Pie

Raspberry Lemonade Tofu PieBite into this delicious pie that can satisfy your sweet tooth. Eating this at any celebration will remind you that healthy is easy, tastes good and doesn’t have to take too much time. Plus, you will be amazed at how creamy this pie is from the tofu…and no one will even know you snuck tofu in your pie. What a surprise your guests would get to find out that this is a delicious vegetarian treat!

Recipe by: Melinda Boyd, MPH, RD
Yield: 8 servings – 1/8 of the pie
Preparation Time: 15-20 minutes
Total Time: 2 hours 20 minutes


  • 1 – 12.3 oz pkg Mori-Nu® Silken tofu, firm, pressed to remove excess water
  • ¼ cup Granulated sugar
  • 1 cup Frozen raspberries, thawed and drained to remove excess water
  • 1 each Lemon, juiced
  • 1 Tbsp Lemon zest
  • 1 – 1.75 oz pkg Sure Jell® (pectin) or similar brand of pectin
  • 1 – 9 inch Graham cracker pie crust, prepared (or similar/homemade for vegan crust)
  • Fresh or frozen raspberries for garnish

Additional Items Needed

  • Food processor preferably, blender (optional)
  • 1 flexible spatula


  1. In a food processor or a blender puree tofu, sugar, raspberries, lemon juice, lemon zest and pectin until smooth, scraping down sides as necessary.
  2. Pour into graham cracker crust and refrigerate at least 2 hours, or until firm.
  3. Garnish with raspberries.
  4. Chill until ready to serve.

Nutritionals (1 piece- 1/8th pie):

Calories: 211; Total Fat: 8.7 g; Saturated Fat: 1.7 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 187 mg; Carbohydrates: 29.9 g; Dietary Fiber: 1.6 g; Sugar: 19.3 g; Protein: 4.5 g; Vitamin A: 250 IU; Vitamin C: 16.2 mg; Calcium 30 mg; Iron: 1.26 mg


Gourmet Sorbet

gourmet sorbetSubmitted by: Renee Hoffinger, MHSE, RD
Yield: 4- ½ cup servings


  • 2 medium Bananas, peeled and frozen
  • 1/3 cup Cranberries, frozen
  • ¼ cup Orange juice
  • ¼ cup Soy milk, unsweetened
  • 2 Tbsp Semi-sweet chocolate chips (optional)
  • ¼ tsp Fresh ginger, grated


  1. Slice frozen bananas into approximately ½” pieces and place in food processor.
  2. Add cranberries, orange juice and soymilk.
  3. Process ingredients for about 15 seconds.
  4. Add chocolate chips and ginger; process until desired texture is achieved (about 15 seconds).
  5. Serve immediately. Enjoy!

Author’s Note

This is a refreshing, natural alternative to high fat, high sugar ice creams and frozen desserts as well as an economical use of overripe bananas and other perishable fruit i.e. freeze them before they “perish” in sturdy freezer bags or containers. With frozen fruit on hand you can go from impulse to ingestion in less than 5 minutes! Originally inspired by a bumper crop of fresh figs (cranberries were used here as they seem to be always available and add a tart “kick”) this recipe also works very well with peaches, blueberries, strawberries, papaya or pineapple (and figs, of course) always keeping the bananas as the sweet, smoothly textured base. Chocolate soy milk and other types of juices may be substituted for variety. A time-saving suggestion is to create small bags of the fresh fruits needed for one recipe prior to freezing to obviate the need to hack apart frozen fruit masses.

Nutritionals (per ½ cup serving)

Calories: 78; Total Fat: 1 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 32 mg; Carbohydrates: 18 g; Fiber: 2 g; Sugar: 11 g; Protein: 2 g; Vitamin A: 1% DV; Vitamin C: 37% DV; Calcium: 1% DV; Iron: 0% DV

Arugula Salad with Figs and Walnuts

Arugula Salad with Figs and WalnutsSubmitted by: Janet Bond Brill, PhD, RD, LDN
Yield: 6 servings – 1 ¼ cup salad with 2 tsp dressing

Ingredients: Parsley Chive Dressing

  • ¾ cup Extra virgin olive oil
  • ¼ cup Aged balsamic vinegar
  • 1 Tbsp Dijon mustard
  • 1 Shallot, peeled and minced
  • 1 bunch Flat-leaf Italian parsley, stalks removed
  • 3 stalks Fresh chives, cut into small pieces

Ingredients: Salad

  • 5 oz Baby Arugula
  • 1 cup Dried Mission figs, chopped
  • ½ cup Chopped walnuts, toasted

Directions: Parsley Chive Dressing

  1. Place all dressing ingredients in a blender.
  2. Blend until ingredients are well combined, scraping down the sides of the container at least once.

Directions: Arugula Salad

  1. In a bowl, toss arugula with the parsley chive dressing.
  2. Arrange arugula on a platter or in a shallow bowl.
  3. Sprinkle with figs and walnuts.
  4. Serve with more dressing on the side if desired.

Nutritionals (1 ¼ cup salad with 2 tsp dressing)

Calories: 189; Total Fat: 13 g; Saturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 25 mg; Carbohydrates: 19 g; Fiber: 3 g; Sugar: 13 g; Protein: 3 g; Vitamin A: 13% DV; Vitamin C: 10% DV; Calcium 9% DV; Iron: 6% DV

Recipe Source

An excerpt from the book The Heart Disease Reversal Plan by Janet Bond Brill, Ph.D., R.D., LDN; to be published by Three Rivers Press; February 2011; Copyright © 2011 Janet Brill, Ph.D. To learn more about this book please visit

Balsamic Tofu, Cranberry, and Apple Stir-Fry

Balsamic Tofu, Cranberry, and Apple Stir-FrySubmitted by: Marni (Rakes) Sumbal, MS
Yield: 2 – 1 ½ cup servings


  • 1 cup Long grain, parboiled, brown rice
  • 1 Tbsp Olive oil
  • 2 Gala apples, chopped
  • 4 Roma tomatoes, chopped
  • 2 cups Firm tofu, cubed
  • ½ cup White onion, chopped
  • ¼ cup Chives, chopped
  • ¼ cup Cranberries
  • 2 Tbsp Balsamic vinegar


  1. Cook 1 cup long grain, brown rice according to directions on package/box (or you may use any grain).
  2. In a large pot drizzle olive oil and turn heat to medium.
  3. Add apple, tomatoes, tofu, and onion. Stir occasionally.
  4. When apple and tofu begin to turn light brown (around 4-5 minutes), add chives and cranberries. Lightly
    stir and turn heat to low.
  5. After 2-3 minutes add balsamic vinegar and stir. Turn off heat and remove pot from burner.
  6. Serve 1 ½ cups of tofu mixture on ½ cup brown rice. Enjoy.

Nutritionals: (per 1 ½ cup)

Calories: 398; Total Fat: 12 g; Saturated Fat: 1.5 g; Sodium: 82 mg; Cholesterol: 0 mg; Carbohydrate: 60 g; Fiber: 8 g; Sugar: 30 g; Protein: 16 g; Vitamin A: 74% DV; Vitamin C: 121% DV; Calcium: 26% DV; Iron: 42% DV

Nutty Quinoa and Vegetables

nutty quinoaSubmitted by: Shari Portnoy, MPH, RD, LD
Yield: 8 servings


  • 1 cup Whole grain quinoa
  • 2 cups Water
  • 2 Tbsp Vegetable flavor soup base
  • ¼ cup Cashew nuts, crushed
  • 1 Onion
  • ½ tsp Oil
  • 1 ½ cups Frozen, mixed vegetables


  1. Bring 2 cups water and vegetable base to boil in 2 quart sauce pan.
  2. Add the quinoa and bring back to boil and cover. Cook about 12 minutes or until all water is absorbed. Fluff with fork and let stand.
  3. Cook the frozen vegetables in the microwave or steam.
  4. Sauté the onions in a small amount of oil.
  5. Mix the quinoa, onions, vegetables, and cashew nuts. Save some nuts to garnish on top.

Nutritional Information (2.5 oz):

Calories: 138; Total Fat: 5 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 255 mg; Carbohydrates: 19 g; Fiber: 3 g; Sugar: 2 g; Protein: 5 g; Vitamin A: 8% DV; Vitamin C: 2% DV; Calcium: 2% DV; Iron: 11% DV

Sweet Potato Biscuits

sweet potato biscuitsSubmitted by: Melissa Church, MS, RD, LD
Chickasaw Nation- Get Fresh! Program
Yield: 16 biscuits


  • 1 ½ cup All purpose flour
  • ½ cup Whole wheat flour
  • 1 Tbsp Baking powder
  • 1 tsp Salt
  • 4 Tbsp vegan margarine, cold
  • ¾ cup almond, soy, or other dairy alternate
  • ½ cup Sweet potatoes, mashed


  1. Preheat the oven to 450°F.
  2. Combine both types of flour, baking powder, and salt in a large bowl. Stir to mix well.
  3. Cut the cold butter into small pieces and add to the flour mixture. Using your fingertips, work the butter into the
    flour until it has reached the consistency of cornmeal.
  4. In a small bowl combine the milk and sweet potatoes.
  5. Add the sweet potato mixture to the large bowl and mix well, using a fork.
  6. Stir mixture quickly until it forms a ball.
  7. Turn the dough out onto a lightly floured surface and knead 14 times. Do not overwork.
  8. Pat the dough out until it is ½ in thick. Cut into rounds with a biscuit cutter (2 ½ in. biscuit cutter).
  9. Repeat until all the dough is used.
  10. Place on a cookie sheet and bake for 8-10 minutes until the bottoms of the biscuits are golden brown.

Nutritionals (1 biscuit):

Calories: 94; Total Fat: 3 g; Saturated Fat: 2 g; Cholesterol: 8 mg; Sodium: 260 mg; Carbohydrates: 14 g; Fiber: 1 g; Sugar: 1 g; Protein: 2 g; Vitamin A: 15% DV; Vitamin C: 0% DV; Calcium: 4% DV; Iron: 6% DV

Picatta without the Chicken

Vegan "Chicken" PicattaSubmitted by: Patricia Sheehan

Hungry for a bit of chicken picatta, but don’t want to “ruffle the feathers” by using poultry? Seitan is a vegan protein source made from wheat gluten. Seitan is more chewy and springy than other meat alternatives, making it a wonderful substitute in dishes that call for poultry.


Yield: 6-8 pieces

  • 6-8 pc Seitan (made with tomato paste, tamari, paprika, onion powder, lemon juice)
  • ½ cup All-purpose flour
  • 1 ½ tsp Salt
  • ¼ tsp Freshly ground pepper
  • ½ tsp Paprika, or to taste
  • 3 Tbsp Margarine
  • 2 Tbsp Olive oil
  • ¼ cup Vegetable broth or water
  • 3 Tbsp Fresh lemon juice
  • 6-8 Thin lemon slices
  • 3 Tbsp Capers


  1. Cut seitan in half the long way; about ¼ inch.
  2. In a bowl combine flour, salt, pepper, and paprika; coat seitan well.
  3. Heat butter and olive oil in a large pan.  Sauté seitan in batches, about 3 minutes on each side.
  4. Drain off all but 2 Tablespoons of fat.
  5. Stir in vegetable broth, scraping to loosen browned bits.
  6. Add lemon juice and heat through.
  7. Return seitan to the skillet with the lemon slices; heat until sauce thickens. Add capers. Serve with your favorite pasta.

Nutritionals (1 piece)*

Calories: 484; Total Fat: 37 g; Saturated Fat: 13 g; Cholesterol: 23 mg; Sodium: 1510 mg; Carbohydrates: 20 g; Fiber: 2 g; Sugar: 0 g; Vitamin A: 28% DV; Vitamin C: 33% DV; Calcium: 3% DV; Iron: 11% DV

*Note: nutrition may vary with brand of seitan

Mango Salsa

mango salsaSubmitted by: Kate Myerson, RD

Category: Side Dish
Yield: 14 — ½ cup


  • 2 Peppers in assorted colors
  • 1 medium Cucumber
  • 1 medium Tomato
  • 1 small Red onion
  • 1 Mango
  • 1 Avocado
  • 1 Lime
  • 1–16 oz can Black beans
  • 1 cup Edamame beans, shelled and frozen
  • 1–3 inch piece Fresh ginger root
  • Whole grain chips, whole grain tortillas,
    whole grains (ie quinoa)


  1. Chop the peppers, cucumber, and tomato into small bite size pieces. Add to large clear bowl.
  2. Mince the red onion into smaller pieces and add to bowl.
  3. To chop the mango, stand it up vertically. The pit is large and flat. Slice the mango lengthwise along the seed on either side. Now score the flesh in a cross hatch and around the outside along the skin. Now the fun part! Invert the mango so it looks like a porcupine. Carefully cut the pieces off over the bowl to capture all the juices. Do the same with the other half.
  4. Next, to cut the avocado cut lengthwise all the way around the avocado until it splits open. Use the knife to carefully remove the seed by tapping the knife into the seed to remove it. Run your thumb or a spoon around the skin to loosen the flesh. Roughly chop.
  5. Now just cut the lime and drizzle half of the juices over the avocado to ensure it does not brown. Add the avocado to the bowl and squeeze the remaining half a lime in the bowl.
  6. Add rinsed and drained, canned black beans to the bowl.
  7. Cook or defrost the edamame beans according to the packaging. Add 1 cup of edamame beans to the bowl.
  8. Peel the skin off about 3 inches of the ginger to expose the flesh using a vegetable peeler. Grate 3 inches of the flesh with a cheese grater. Collect the grated pieces in your hand and squeeze the juices over the bowl. (About 2 Tablespoons)
  9. Mix all ingredients until well distributed. Eat it right away or refrigerate and serve the next day. (It is even better and juicer the next day) Serve about a spoonful in a small cup with whole grain tortilla chips for a demonstration and also have a display of options showcasing the recipes versatility.

Tip: Serve over brown, steamed rice or whole wheat pasta (prepared without added fat, oil, or salt). Serve fruit on side. Cooking for 1 or 2? Like most stews, this is a great reheated leftover the next day.

Author’s Note

Ahead of time, use an oven safe mug or small bowl upside-down and drape a whole grain tortilla on top, pinch four sides and place in the oven at 300 degrees Fahrenheit for 3-5 minutes or until crispy. Carefully invert tortilla to create a bowl to enjoy Mango Salsa as a fun crispy, chopped salad. Or pre-make quinoa and top with Mango Salsa for a colorful cold dish.

It’s also kid friendly. Kids can shell edamame beans and get involved, with beans! Even though it has some pricey fruits, the mango and avocado go a long way in this dish.

Recipe Note

Frozen mango can be used defrosted or canned or frozen pineapple if out of season or on a budget.


Calories: 76; Total Fat: 2 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 113 mg; Carbohydrates: 12 g; Fiber: 4 g; Sugar: 4 g; Protein: 4 g; Vitamin A: 5% DV; Vitamin C: 43% DV; Calcium: 3% DV; Iron: 6% DV

Vegetable Pasta and Pesto Toss

vegetable pasta and pesto tossSubmitted by: Natalie Kretzer, RD
Yield: 4 servings (1 cup pasta and 1 cup of vegetables)

Ingredients: Pesto Sauce

  • 2 Tablespoons pine nuts, pecans or walnuts
  • 1 cup Tomatoes, chopped
  • 1 cup Fresh basil
  • 2 cloves Garlic
  • 1 Tablespoon Olive oil
  • ½ tsp Salt
  • ¼ tsp Pepper

Ingredients: Pasta and Vegetables

  • 8 oz Whole wheat spiral pasta
  • 1 medium Yellow squash
  • 1 medium Zucchini
  • ½ cup Chopped red onion
  • 2 cloves Garlic, minced
  • 1 Tbsp Olive oil
  • 1-15 oz can Cannellini beans
  • 10-15 Kalamata olives
  • 1 cup Grape tomatoes, halved
  • 2 Tbsp Chopped fresh basil for topping


  1. Spread pine nuts on a pan and broil for about 1-2 minutes or until golden brown. Set aside.
  2. Cook pasta according to directions on the box.
  3. While pasta is cooking, slice zucchini, squash, onion, and garlic. In a large skillet heat 1 Tbsp oil over medium heat and add the onion and garlic when hot. Sauté the garlic and onion for about one minute and then add the zucchini and squash. Continue to cook vegetables until they are soft and cooked through (about 5 minutes).
  4. When vegetables are cooked, turn off heat and set aside.
  5. Combine all pesto sauce ingredients in a food processor and blend until smooth.
  6. Drain and rinse cannellini beans, adding to pasta water 1 minute before pasta is finished cooking.
  7. Drain pasta and beans and return to their pot.
  8. Cut Kalamata olives into fourths and add with the grape tomatoes to the cooked pasta and beans.
  9. Combine vegetables with the pasta and pour the pesto sauce over top. Stir until the pasta and vegetables are well mixed.
  10. Let the pasta sit for about 5 minutes before serving. Garnish with fresh basil.

Nutritionals (1 cup pasta and 1 cup vegetables)

Calories: 512; Total Fat: 17 g; Saturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 863 mg; Carbohydrates: 73 g; Fiber: 14 g; Sugar: 9 g; Protein: 18 g; Vitamin A: 30% DV; Vitamin C: 50% DV; Calcium: 13% DV; Iron: 22% DV

Stir Fried Savoy Cabbage Salad

Carrots, Cabbage, Chard, Cumin ExtravaganzaSubmitted by: Gita Patel, MS, RD, CDE, LD
Yield: 6 -1 1/3 cup servings


  • 1 ½ tsp Cumin seeds
  • 3 Tbsp Olive oil
  • 2 cups Sugar snap peas, ends trimmed (1/2 lb trimmed)
  • 2 Tbsp Sesame seeds
  • 2 Sweet red bell peppers cut into 1 ½” pieces (2 cups or ½ lb)
  • 8 cups Shredded Savoy cabbage
  • ¼ tsp Salt
  • ¼ tsp Red chili pepper
  • ½ tsp Turmeric
  • ¼ tsp Lemon zest
  • 1 cup Chopped cilantro (with stems)
  • Juice of ½ lemon


  1. Wash the cabbage, sugar snap peas, red peppers, cilantro and lemon.
  2. Shred the cabbage into small shreds, trim the sugar snap peas, cut the red peppers, chop the cilantro using the tender stems, and prepare the lemon zest and juice ½ the lemon.
  3. Combine shredded cabbage, salt, red chili pepper, turmeric, and lemon zest.
  4. Add 2 Tbsp sesame seeds to the sugar snap peas.
  5. Heat cumin seeds in a 5-quart pan or skillet on high heat.  When the seeds give off an aroma and are toasted (1 minute) add oil, sugar snap peas with sesame seeds.
  6. Stir with wooden spoon and cook on medium high heat for 2-3 minutes.
  7. Add the cut red peppers and stir to mix.
  8. Add the cabbage with spices and stir to mix and cook for 2 minutes.
  9. Turn heat off, keep pot on the burner to allow further slow cooking, and add cilantro and lemon juice.  Stir well to mix all the ingredients.
  10. Serve as a salad with a meal.  It goes well with rice, beans, millet, or quinoa.

Author’s Note: Variations & Options

  1. Substitute Bok Choy, green, red, or Napa cabbage for the Savoy cabbage in the above recipe.
  2. Substitute soy or bean sprouts for part of the cabbage in the above recipe.
  3. Substitute parsley or dill for the cilantro for a change.
  4. Substitute coconut or any other nut or seeds for sesame seeds.
  5. Add 2-3 sliced garlic cloves for variety in step 5 with the oil, sugar snap peas, and sesame seeds.
  6. Substitute a Yukon gold potato for 4 cups of shredded cabbage to the above recipe.
    1. Wash and cut the potato into small cubes.
    2. In step 5 of the above recipe, after the seeds have toasted, add the oil and cut potato.  Stir and cook covered for 3-4 minutes on medium high heat, stirring occasionally, till the potato is almost tender.  Now follow the above recipe with rest of the ingredients and steps.
  7. Try the following combinations with Savoy cabbage:
  • Cabbage with grated carrots
  • Cabbage with red, yellow, orange, or green peppers
  • Cabbage with mung bean or lentil sprouts
  • Cabbage with fresh or frozen green peas
  • Cabbage with potato and peas
  • Cabbage with fresh or frozen edamame
  • Cabbage with fresh or frozen corn
  • Cabbage with canned or fresh, cooked chick peas (you get the crunchy from the crisp cabbage and soft from the chick peas) or any other cooked dry beans
  • Cabbage with scallions, colored peppers, and sprouts

Nutritionals (1 1/3 cup)

Calories: 177; Total Fat: 8 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 131 mg; Carbohydrates: 11 g; Fiber: 5 g; Sugar: 5 g; Vitamin A: 62% DV; Vitamin C: 160% DV; Calcium: 9% DV; Iron: 11% DV

Black-Eyed Pea Supper

Submitted by: Karen Todd, MS, RD, LDN
Yield: 4 servings – 1 ½ cup servings

This recipe is adapted to be vegan and has black-eyed peas. These are a traditional “must have” for New Year’s Day in the South. It is easy to prepare which is a good idea for those who have celebrated a bit too much the night before.


  • 1 – 14 oz pkg Gimme Lean® Sausage
  • 1 Tbsp Olive oil
  • 1 cup Onion, chopped
  • 1 cup Green pepper, chopped
  • 1 can Rotel® diced tomatoes and green chilie
  • 1 – 14.5 oz can Diced tomatoes, no salt added
  • 2 – cans Black-eyed peas, no salt added (such as Eden Organic®)
  •  1 tsp Dried oregano
  •  1 tsp Dried rosemary, crushed
  • Black pepper to taste


  1. Lightly brown crumbled veggie sausage in olive oil in a large skillet on medium heat.  (Note: I used a 10” cast iron deep “chicken fryer” pan for everything).
  2. Add peppers and onions and cook and stir occasionally until vegetables are almost tender (about 5 minutes) adding a bit of water if it sticks.
  3. Stir in the Rotel® and tomatoes, undrained.  Add drained black-eyed peas and the oregano, rosemary and black pepper.
  4. Simmer on medium low about 10 minutes until flavors blend and vegetables are tender.
  5. Serve over rice or cornbread.

Nutritionals (per serving)

Calories: 358; Total Fat: 5 g; Saturated Fat: 0.5 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 896 mg; Carbohydrates: 54 g; Fiber: 16 g; Sugar: 7 g; Protein: 24 g; Vitamin A: 498 IU[10% DV]; Vitamin C: 50 mg [83%DV]; Calcium 145 mg [14.5% DV]; Iron: 5 mg [28% DV]

Zucchini Crepes

zucchini crepesRecipe by: Amanda Scanlan
Yield: 8 servings – 1 crepe + ¼ cup tofu mixture + ½ cup zucchini mixture

Ingredients: Crepes

  • 1 cup Soy milk
  • 3/8 cup Egg substitute (such as Egg Beaters®)
  • 2/3 cup Whole wheat flour
  • ½ tsp Salt
  • 2 Tbsp Butter, melted
  • 1 tsp Non-stick spray, such as Pam®

Ingredients: Filling

  • 1 cup Silken tofu – soft
  • 1 cup Goat cheese
  • 4 cups Zucchini, cut into 1 inch cubes
  • 1 Tbsp Olive oil
  • 1 Tbsp Rosemary
  • 1 tsp Garlic, minced
  • ¼ cup Pine nuts


  1. For crepes: Whisk milk, egg substitute, and flour together. Add salt and melted butter. Refrigerate about 2 hours (or up to 24 hours).
  2. Heat a nonstick, 8-inch skillet to medium-high and grease with non-stick spray. Pour about 1/3 cup of batter into pan and swirl, creating a thin, even layer. Wait until edges are golden and middle has set. Flip the crepe. Remove when golden brown.
  3. For filling: Place tofu in food processor and blend until smooth. Fold tofu into goat cheese. Toss zucchini with olive oil and sauté. Add rosemary, garlic, and pine nuts about 2 minutes before zucchini is al dente. Remove zucchini from heat when al dente.
  4. Spread about ¼ cup of the tofu mixture onto each crepe. Add about ½ cup of the zucchini mixture. Roll crepe into a log shape. Serve warm.

Nutritionals: (1 crepe with filling)

Calories: 233; Total Fat: 15 g; Saturated Fat: 6 g; Cholesterol: 19 mg; Sodium: 269 mg; Carbohydrates: 13 g; Fiber: 3 g; Sugar: 3 g; Vitamin A: 13% DV; Vitamin C: 12% DV; Calcium: 9% DV; Iron: 11% DV

Crispy Collard Green Chips

Collard Green ChipsSubmitted by: Megann Harris, RD, LD
Yield: 1 gallon zip lock bag – 6 cups


  • Juice of 1 lemon
  • 2 Tbsp Olive oil
  • 2 Tbsp Apple cider vinegar
  • 1 clove Garlic
  • 1 sprig Parsley
  • 2 Tbsp Basil
  • 1 Tsp Oregano
  • 1/8 cup Hemp seeds, raw
  • 1-2 Tbsp Water
  • 1/8 Tsp Salt (optional)
  • 15 large Collard greens


  1. Place all items, except collard greens, in blender and process on slow speed until the desired consistency is reached.
  2. Completely remove stems and break leaves by ripping or cutting with a knife into approx 2” x 2” pieces of collard greens.
  3. Place the leaves into a large bowl, pour dressing on top of greens in the bowl and work it in with your hands until all leaves are thinly coated on both sides with the dressing.
  4. Dehydrate at 105 degrees Fahrenheit for about 8 hours.

Nutritionals (1 cup)

Calories: 81; Total Fat: 6 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 56 mg; Carbohydrates: 5 g; Fiber: 3 g; Sugar: 1 g; Protein: 2 g; Vitamin A: 51% DV; Vitamin C: 30% DV; Calcium: 9% DV; Iron: 6% DV

Carrots, Cabbage, Chard, & Cumin Extravaganza

Carrots Cabbage Chard Cumin ExtravaganzaSubmitted by: Frances Arnold, RD
Yield: 3-4 cups (2 servings)


  • 1 cup Baby carrots
  • 6 cups Diced, purple cabbage (1/3 – ½ head)
  • 2 bunches Rainbow chard
  • 2 Tbsp Olive oil
  • 2 cloves
  • Garlic
  • 1 tsp Cumin seed + pinches for presentation
  • ½ Tbsp Maple syrup or agave nectar
  • Feta cheese (to taste)
  • Salt (to taste)
  • Rock salt (for presentation)


  1. In a small pan heat 4 Tbsp water over medium heat while preparing baby carrots.  Slice carrots in half (on the short side) and rinse in colander.  Add to steaming water and cook uncovered until they are slightly firm and bright orange (15-20 minutes).
  2. In a large-size pan heat 6 Tbsp water over medium heat while preparing cabbage.
  3. Slice the cabbage off of its core, taking care to keep the pieces intact for easier slicing later.  Toss the core and remove any discolored pieces sometimes found around the outer shell.  Fit the cabbage pieces together like a puzzle and cut 1-inch cubes.  You can do this by first slicing longitudinal pieces 1-inch apart and then rotating the cabbage to slice horizontal pieces 1-inch apart.  Check to ensure that the pieces are uniform in size, then add to the colander and rinse thoroughly.  Toss into heated water and steam covered (10-15 minutes).
  4. In a medium-size pan, heat 4 Tbsp water over medium heat while preparing chard. Cut away any brown or dried ends from the chard and toss.  Cut stems off chard in 1-2 inch pieces and rinse separately.  Toss into heated water and cover.
  5. Slice chard in half by cutting down the middle vein on each leaf (the colorful section that runs longitudinally). Stack the leaves evenly and slice horizontally in 1-inch sections. Place into large colander and rinse thoroughly, removing any dirt, rocks, or slime from storing. Promptly add the chard bits to the pan and cover. Steam until the chard is wilted, tender, and bright green (5-7 minutes), then promptly strain to avoid overcooking and dulling its beauty.
  6. Seasoning: Heat small pan over medium heat with 1 tsp. olive oil. Peel and chop garlic and add carefully to hot oil, spreading garlic out to sauté evenly using a wooden spoon. Add 1 tsp. cumin seeds and sauté until garlic is lightly browned and seasonings are aromatic. Remove from heat.
  7. Carrots: When cooked, remove from heat, drain in colander and store in cooking pan. Toss carefully with ½ Tbsp maple syrup. Cover and keep separate until ready to serve.
  8. Cabbage: When cooked, remove from heat, drain in colander and store in cooking pan. Toss with 1 Tbsp olive oil. Cover and keep separate until ready to serve.
  9. Chard: When cooked, remove from heat, drain in colander and store in cooking pan. Using salad spoons or two wooden spoons, toss carefully with ½ Tbsp olive oil and seasoning. Add salt to taste.
  10. To serve: Line serving dishes with 2 cups cabbage, then 1 cup chard, then top with ½ cup carrots. You may also mix all ingredients together if preferred. Sprinkle Feta cheese, cumin seed, and rock salt (optional) over the top. Goes well with quinoa. Serve immediately and enjoy!

Nutritionals (per 2 cup serving)

Calories: 171; Total Fat: 10 g; Saturated Fat: 3 g; Cholesterol: 5 mg; Sodium: 605 mg; Carbohydrates: 17 g; Fiber: 5 g; Sugar: 8 g; Protein: 6 g; Vitamin A: 247% DV; Vitamin C: 160% DV; Calcium: 16% DV; Iron: 17% DV

Sautéed Eggplant Parmesan

Sauteed Eggplant ParmesanSubmitted by: Tomeka Young
Yield: 4 servings


  • 2 medium white eggplants
  • ¼ cup olive oil
  • 1 medium red onion
  • 3 large tomatoes
  • 3 cloves garlic, chopped
  • ¼ cup fresh basil, chopped
  • 1 Tbsp basil, dried
  • 1 Cup parmesan


  1. Rinse and dry eggplant.
  2. Dice eggplant, tomatoes, and onions into small cubes.
  3. Pour olive oil into large frying pan and heat pan on stove top over medium heat.
  4. Add eggplant cubes and red onion. Stir until coated with oil.
  5. Cover pan and turn heat down to low for about 5 minutes. Stir occasionally.
  6. Once eggplant no longer looks white, stir in tomatoes, garlic, and basil.
  7. Turn heat off. Sprinkle generously with Parmesan cheese.

Nutritionals (per serving)

Calories: 354; Total Fat: 23 g; Saturated Fat: 6 g; Cholesterol: 20 mg; Sodium: 511 mg; Total Carbohydrates: 24 g; Fiber: 11 g; Sugar: 10 g; Vitamin A: 7% DV; Vitamin C: 47% DV; Calcium: 49% DV; Iron: 6% DV