All posts by
shs

Tomato Lentil Soup

This dish resembles Raasam a Southern Indian soup. However, we have adapted this to be made with ingredients more common to American kitchens. It does have some of the flavors you might expect in an Indian dish and can be made spicier by adding more hot peppers or using hotter peppers than jalapenos. You can… Read more »

Spicy Napa Cabbage Salad

Napa cabbage is softer in flavor and texture than traditional green cabbage. It is wonderful cooked and raw. This dish is so easy, you will make it often. Serves: 8 (8 cups total) Serving size: 1 cup Prep time: 30 minutes Cook time: 15 minutes Total time: 45 minutes Ingredients 10 cups Napa cabbage, shredded… Read more »

Spicy Cauliflower

This delicious dish has a wonderful ginger flavor and gets spice from Sambal (or Sriracha). Even if you have non cauliflower lovers, you should try them on this dish! It is surprisingly good, dare I say great. Blanching then browning the cauliflower makes all the difference so be sure not to skip this step. Serves:… Read more »

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. Placing the mixture in the refrigerator makes it much easier to make patties and sear… Read more »

Pad Thai-Inspired Hearts of Palm Noodles

Pad Thai is certainly one of the most popular Thai dishes in the US. It has a sweet, sour, spicy combination that is hard to beat. Making it at home can be complicated with finding the traditional ingredients of Nahm prik Pow (hot sauce), palm sugar, tamarind sauce, fish sauce, etc. The noodles used for… Read more »

Korean-Inspired Hearts of Palm Noodles

This dish is inspired by the Korean dish Japchae that uses sweet potato noodles, sometimes called glass noodles. Using the hearts of palm noodles (found in many grocery stores sometimes in the International aisle), makes this dish much healthier and very easy to make. The sauce makes this dish and has a wonderful nutty flavor… Read more »

Cucumber Kim Chi

Kim Chi is a staple in the Korean diet. It is usually made with Napa Cabbage and is fermented. It takes several days to make. This recipe is not fermented so it is technically not Kim Chi. It is, however, delicious and is a great side dish with salmon or other fish. It is also… Read more »

Cod Cakes

Cod is a flaky white fish that is available fresh or frozen in most grocery stores. The frozen cod works great for this dish. Just thaw in the refrigerator overnight. You could also substitute any white flaky fish instead of cod. This dish goes well with Cilantro and Cashew Sauce or Kale and Napa Cabbage. Serves:… Read more »

Cilantro and Cashew Dipping Sauce

This sauce is from the Culinary Institute of America. Their recipes are usually complicated and in need of simplification and alteration of hard-to-find ingredients. Not this one. It is super simple and very delicious. Goes great with the Samosa-Inspired Potato Cakes, seared tuna, or salmon. You will need a blender for this recipe.  The beautiful… Read more »

Shaking Portobello Mushrooms

Shaking beef is a very famous Vietnamese dish that gets its American name from the constant shaking of the pan to cook the beef and onions without burning. It is traditionally served on a bed of watercress and with a dipping sauce of lime juice and pepper. This dish borrows from the famous original but… Read more »

Green Olive Sauce with Chicken

A versatile sauce that can be paired with not only chicken but salmon, snapper, or other white fish! Make it vegetarian by pairing the sauce with a grain. Serves: 8 Serving size: ½ cup rice, 4 oz chicken, sauce Prep time: 40 minutes Cook time: 5 – 10 minutes Total time: 45 – 50 minutes… Read more »

Tomato and Pepper Salad with Lime

A bright and fresh salad with great flavor that will keep well for several days! Serves: 8 Serving size: 0.5 cup Prep time: 30 minutes Cook time: 0 minutes Total time: 30 minutes Ingredients 2 Roma tomatoes, seeded and chopped 2 bell peppers, any color, sliced 2 Tablespoons olive oil 1 lime, juiced ¼ cup… Read more »

Spinach with Raisins and Pine Nuts

Simply delicious! Add some heat along with the sweet raisins by adding pepper flakes. Serves: 2 Serving size: 1 cup Prep time: 15 minutes Cook time: 10 – 15 minutes Total time: 15 minutes Ingredients 1 Tablespoon olive oil 1 onion, chopped ¼ teaspoon red pepper flakes (optional) 1 pound spinach 2 Tablespoons raisins 2… Read more »

Spaghetti Puttanesca

Enjoy this classic dish from Naples, Italy that is simple and delicious with the perfect amount of spice for you! Serves: 6 Serving size: 1 cup Prep time: 20 minutes Cook time: 20 – 25 minutes Total time: 40 – 45 minutes Ingredients 2 Tablespoons olive oil 3 teaspoons crushed red pepper flakes (you can… Read more »

Pasta with Spinach and Beans

This easy and delicious recipe utilizes unique cannellini beans! Have fun with this dish by using a variety of small pastas such as penne, fusilli, farfalle, or orecchiette. Serves: 8 Serving size: 3/4 cups Prep time: 15 minutes Cook time: 10 – 15 minutes Total time: 25 – 30 minutes Ingredients 1 Tablespoon olive oil… Read more »

Rice with Lima Beans and Cumin

This is really an amazing rice dish. It is so creamy and has an exotic flavor thanks to the tang of the yogurt and cumin. You can use any whole grain in the place of the brown rice. Recipe adapted from Culinary Institutes of America. Serves: 6 Serving size: 3/4 cups Prep time: 15 minutes… Read more »

Cucumber Caper Salad

This dish takes cucumber salad to a new level by bursting with flavor from the addition of capers and lemons! Serves: 6 Serving size: ½ cup Prep time: 15 – 20 minutes Cook time: 0 minutes Total time: 15 – 20 minutes Ingredients 1 English cucumber (remove seeds if not using English cucumber) 1 Tablespoon… Read more »

Bulgar Wheat Salad

This authentic Middle Eastern dish is simple and lasts for several days refrigerated. Traditionally called Tabbouleh, this dish has a unique ingredient that won’t disappoint – bulgar wheat! Serves: 6 Serving size: ¾ cup Prep time: 30 minutes Cook time: 20 minutes Total time: 45 – 55 minutes Ingredients ½ cup bulgar wheat 1 cup… Read more »

Best Tuna Sandwich

This simple dish is simply the best tuna sandwich! It includes the versatile ingredient, tapenade, to take this sandwich to the next level. Serves: 2 Serving size: 1 pita sandwich Prep time: 10 – 20 minutes Cook time: 0 minutes Total time: 10 – 20 minutes Ingredients 2 pieces of pita bread 2 Tablespoons Easy… Read more »

Easy Olive Spread

This easy olive spread, also known as tapenade, is so simple and versatile. Have it on pita bread, as a condiment, or in a tuna fish sandwich! Serves: 12 Serving size: 2 Tablespoons Prep time: 15 – 20 minutes Cook time: 0 minutes Total time: 15 – 20 minutes Ingredients ¾ cups olives, drained ¼… Read more »

Whole Grain, Chickpea, and Black Bean Salad

This salad is actually a main dish with whole grain, vegetables, beans, and nuts. It keeps for several days and actually is better after a day or so. Exact proportions are not critical so don’t worry if you have more tomatoes or less cucumber. You can even add other vegetables such as peas, carrots, or… Read more »

Quick Burrito Bowl

Burrito bowls have become a staple for many people – they are quick, tasty, and versatile. Use whatever leftovers, frozen, or fresh ingredients you have laying around. For this Quick Burrito Bowl, use the following formula. Base (brown rice or other whole grain) Vegetables (cooked or raw) Protein (beans, lean meat, or seafood) Toppings (salsa,… Read more »

Lime-Ginger Sauce

This is a great sauce to keep on hand to top grilled vegetables, as a dressing for butter lettuce, or a sauce for grain bowls. It is especially great on grilled eggplant. You can add finely chopped Thai or other hot chili if you want some added heat. Serves: 10 servings Serving size: 2 Tablespoons… Read more »

Yogurt Cucumber Sauce

This is a versatile sauce that can be a dip for vegetables or a topping for grain bowls. It can be thinned with milk or water for a great dressing for salad. Serves: 16 Serving size: 2 Tablespoons Prep time: 5 minutes Cook time: 0 minutes Total time: 5 minutes  Ingredients 1 cucumber or ½… Read more »

Sesame-Soy Vinaigrette

This is a great dressing for salad, noodle bowl, poke bowl, or as a marinade for tofu, chicken, pork, or beef. Serves: 4 Serving size: 2 Prep time: 5 minutes Cook time: 0 minutes Total time: 5 minutes  Ingredients ¼ cup fresh squeezed lime juice 2 Tablespoons olive oil or canola oil 2 Tablespoons low-sodium… Read more »

Peanut Sauce

This versatile sauce is great on noodles, rice, as a sandwich spread in place of mayo, or as a dip for vegetables (grilled or raw). If you want a smoother sauce, blend for a few seconds in a blender or food processor. For a thinner dressing, add more warm water. Serves: 5 Serving size: 2… Read more »

Mediterranean Bowl

This Mediterranean Bowl is perfect for meal prep. Utilize already cooked brown rice to throw this lunch or dinner together quickly. Make extra dressing and store in the fridge for next time. Serves: 1 Serving size: 1 bowl Prep time: 5 minute Cook time: 0 minutes if utilizing already cooked rice Total time: 5 minutes… Read more »

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 – 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 – 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 – 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 – 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 – 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.