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Power Pancakes and Waffles

These protein-packed pancakes or waffles are great for meal prep. You can easily double or triple the recipe to have a quick breakfast anytime.

Whole Wheat Couscous Salad

Whole Wheat Couscous Salad

This dish is a real crowd pleaser. The nutty couscous pairs well with the sweet dried fruits. It makes a great side dish.

Samosa-Inspired Potato Cakes

The best part of a samosa is the filling. This dish is inspired by samosas without the frying or outside wrapper. They are delicious and the heat can easily be adjusted for your palate by how much cayenne you use.

Super Tomato Soup

Here is a quick and delicious way to add a serving of vegetables to your day. Don’t try this without the sun-dried tomatoes, they are the secret to this soup.

Fruit Chaat

Fruit Chaat

This is an Indian-style sweet and savory snack that is super easy to prepare. You can vary the fruits to your liking and what’s readily available.

Salmon Burger

Salmon Burgers

These burgers are super easy and can be made in just a few minutes. Have your fishmonger remove the skin from the salmon to make this even easier. You can serve this as a burger on a bun with Sriracha mayonnaise (½ Sriracha and ½ mayo), or you can serve it on a bed of kale slaw.

Curry Quinoa Salad

Curry Quinoa Salad

This is a great side dish or can be a main dish if added to a large vegetable salad.

Chicken Egg Roll in a Bowl

This dish offers a quick, healthy twist on a classic egg roll.  The fragrant aromatics (onions, garlic, and ginger) add a familiar flavor to this classic food. Bag coleslaw or broccoli mix makes prep time super easy.

Mushroom Egg Roll in a Bowl

This vegan dish offers a quick, healthy twist on a classic egg roll.  The fragrant aromatics (onions, garlic, and ginger) add a familiar flavor to this classic food.

Mushroom Almond Burger

Mushroom Almond Burger

These are some of the best veggie burgers ever! The small amount of sharp cheese and the umami from the mushrooms give them a great flavor.

Video – Swap Your Fats

Choose olive oil . Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget.

Video – Eat More Vegetables

Get at least three servings (cups) of vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens.

Video – Snack on Nuts and Seeds

Choose at least three ounces (3 small handfuls) of nuts and seeds per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.

Video – Make Your Grains Whole

Choose whole grain foods such as oatmeal, quinoa, brown rice, and popcorn. When choosing bread and pasta, look for “whole” in the first ingredient on the ingredient list (e.g., “whole grain wheat”).

Video – Rethink Your Sweets

Limit your sugar intake (e.g. sugar-sweetened snacks, candies, desserts, beverages, etc.) to no more than 3 servings per week.

Video – Change Your Protein

Eat primarily plant-based foods. Replace red meat with plant-based proteins, such as beans and legumes often. Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken, at least twice a week.

Brown Rice Salad

Brown Rice Salad

This is an example of a recipe that can be made literally hundreds of ways. Add one or two vegetables, one or two fruits, a grain, a bean, and dress with citrus vinaigrette. This recipe uses avocado and orange. You could use cucumber, tomato, onion, or shredded squash – really any vegetable. For the fruit component, any citrus, mango, or pineapple works well. Choose any whole grain and any canned bean. This is a great way to use up leftover grains from other meals. This can be a side dish or served on top of a mixed green salad.

Simple Stir Fry with Nuts

Simple Stir Fry

Everyone should have a go-to stir fry recipe. This is a basic recipe that you can vary based on availability of seasonal vegetables. The fresh grated ginger gives it a wonderful Asian flavor.