Snack on Nuts and Seeds

Banana Nut Med Muffins

Most muffins are just a step away from cake with lots of added sugar. Not these med muffins! These muffins have no added sugar and super healthy fats from nuts. They are one of my favorite things to find in my lunch box. Use muffin papers and spray them with non-stick spray for the best… Read more »

Coconut Crunch Stuffed Prunes

Don’t let the word prune scare you away from this recipe. These little bite-sized treats are delicious. They are easy to make and look pretty impressive as well. They’re the perfect blend of sweetness and crunch. Serves 5 Serving Size: 5 prunes Prep Time: 20 minutes Cook Time: 10 minutes Cool Time: 1 hour    … Read more »

Curry Quinoa Salad

This is a great side dish or can be a main dish if added to a large vegetable salad. Serves 4 as a side dish, 2 as a main dish Serving Size: ¾ cup Prep Time: 15 minutes Cook Time: 15 minutes (for quinoa) Total Time: 30 minutes (less if using already prepared quinoa) Ingredients:… Read more »

Fruit Smoothie

The ingredients in this recipe can be varied according to taste and availability. Kale can be substituted for spinach, and any other fruits can be used as well. Using some frozen fruits will help make a cold, refreshing smoothie. Adjust amount of milk to make it thicker or thinner based upon taste preference. Serves 3… Read more »

Ginger Curry Mashed Carrots

This is a versatile side dish. You can use it as a base for grilled fish, and it also goes great with lentils. You can even thin it with water to make a soup. You will be hooked the first time you make it. It keeps for several days in the refrigerator and freezes well.… Read more »

Kachumber Salad with Peanuts

This recipe has an Indian name, Kachumber, that means chopped; however, my dear Indian friend says it is not Indian at all. It is, however, delicious. Serves 8 Serving size: ¾ cup Prep Time: 20 minutes Total time: 20 minutes Ingredients: 2 large tomatoes, chopped 1 large English cucumber, chopped 1 jalapeno pepper, minced 1… Read more »

Lentil Sliders

This recipe makes fun small burgers (sliders) or you can make regular size patties. They are great on toasted whole grain buns with lettuce and tomato. You can also serve them with tomato sauce. The recipe calls for brown lentils but other varieties would be good as well. Serves 7 Serving Size: 2 sliders Prep… Read more »

Lunch Salad

This is called lunch salad because, yes, you guessed it, it makes a great lunch. Instead of taking tuna, egg, or chicken salad for lunch, which contain mostly meat, you can make this quick lunch salad that incorporates so many more vegetables and grains, and is as satisfying as it is good for you. There… Read more »

Med Meringues

Meringue cookies are usually just egg whites, flavoring and sugar. These unbelievably delicious Med Meringues use the technique of beaten egg whites combined with nuts and seeds for a meringue with med influence, healthy fat, and low sugar. You can use any combination of nuts and seeds. If you have small or medium eggs, use an… Read more »

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. When forming the patties, use your hands and place them directly in the hot pan. They are hard to move around prior to cooking and don’t make firm patties.… Read more »

Oatmeal with Fruit and Nuts

This recipe calls for steel-cut oats, but can also be made with old-fashioned or rolled oats which have a quicker cooking time (about 5 minutes). If using steel-cut oats, save time by making a large batch on Sunday and keeping the leftovers in the fridge to reheat small batches throughout the week. This will give… Read more »

Peanut Butter and Apple Slices Sandwich

Is peanut butter and jelly a staple at your house? Try this simple twist on an old favorite to ditch the extra sugar, boost the crunch factor, and amp up the nutritional benefits. Serves 1 Serving Size: 1 sandwich Prep Time: 4 minutes Total Time: 4 minutes Ingredients: 2 slices 100% whole-wheat bread 2 tablespoons… Read more »

Quinoa Strawberry Salad

Quinoa is a popular whole grain thanks to its quick cooking time, high protein content, and nutty taste. The quinoa really soaks up the dressing in this recipe. Wait to dress the salad until right before serving. Serves 4 Serving Size: 1 cup Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes… Read more »

Rosemary Chili Almonds

This is an easy way to add extra flavor to your daily snack. Change it up by choosing a different type of nut or herb combination. Tip: Make a large batch with your favorite nuts and herbs for a great grab-and-go snack throughout the week. Serves 8 Serving Size: ¼ cup Prep Time: 5 minutes… Read more »

Rosemary Chili Walnuts

This is an easy way to add extra flavor to your daily snack. Change it up by choosing a different type of nut or herb combination. Tip: Make a large batch with your favorite nuts and herbs for a great grab-and-go snack throughout the week. Serves 8 Serving Size: ¼ cup Prep Time: 5 minutes… Read more »

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. If you like spice, you can add some Asian chili sauce, which can be found in most grocery stores (also called sambal… Read more »

Warm Citrus Spinach Salad with Scallops

Scallops are delicious, but can be quite expensive. Consider this a special-occasion salad if you stick with the scallops. For an everyday salad, consider replacing the scallops with shrimp or fish. Serves 4 Serving Size: 4 cooked scallops, 2 cups of salad Prep Time: 15 minutes Cook Time: 10 minutes Total Time: 25 minutes Ingredients:… Read more »

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. You can also add chicken or garbanzo beans to up the protein and make it a main dish. Serves 8 Serving Size: ½ cup as side dish, ¾ cup as main dish… Read more »