Spatchcocking is a process that splits and flattens a whole chicken. This decreases roasting time while increasing the moisture of the meat and crispness of the skin.
Soup in the summer? Yes! This recipe can be enjoyed on a chilly summer night or topped off with some cooling sour cream and avocados for a fresh, light lunch! Black beans are a great source of protein and iron. They are also high in fiber; this will help you stay fuller for longer. This recipe is...
Chicken is a versatile meat that is low in saturated fat. This meal is savory and flavorful due to a combination of meat, cheese, veggies, and seasoning, and it has no added salt! With a cooking time of only 20 minutes, this is a perfect quick weeknight dinner that serves four.
Mix up your morning with a healthy sweet potato hash! With a hearty serving of protein from a poached egg, this dish is packed with Vitamin K. It’s sure to help you start your day off right!
This holiday season, we are putting a nutritious spin on our favorite comfort food, macaroni and cheese. Unlike traditional mac & cheese, this diabetes-friendly recipe includes a healthy mix of garlicky spinach and tomatoes. Spinach is a nutrient-rich vegetable high in Vitamin C, folate, and fiber...
Acorn squash is a type of winter squash that is nutrient dense, and when cooked properly, is rich, buttery, and delicious! Even though they’re classified as a fruit, acorn squash can be used to replace potatoes, butternut squash, and sweet potatoes in recipes because of their high carbohydrate...
This soup is vegan-friendly and rich in many key nutrients, like protein, fiber, magnesium, and potassium. Unlike most split pea soups, this version is full of garden-fresh ingredients (like onions, carrots, spinach, and garlic) and has a tomato and broth base. It's light, refreshing, and perfect...
This summer inspired pasta uses a ton of veggies that are currently in season. Along with adding lots of beautiful color to this dish, you’re also getting a variety of nutrients from the different vegetables that you’re including. You can serve this pasta cold or warm and easily adjust to your...
This recipe is a great alternative to takeout, and if you use frozen vegetables, no chopping is involved! This can also be made using fresh produce that may be hanging out in your refrigerator. The sauce is simple but can be customized with some ginger to cool it down or sriracha sauce to spice it...
Tacos are an extremely versatile dish that can feature any number of ingredients. In this recipe we highlight sweet potatoes and black beans, which are both delicious and full of fiber, vitamins, and minerals. Sweet potatoes are rich in vitamin A, which promotes eye-health. Black beans are rich in...
Tabbouleh is a Levantine salad that originated in the mountains of Lebanon and Syria. Tabbouleh's age is estimated to be more than 5000 years and is said to resemble the Arab's identity. Although it has been scrutinized because it’s meatless, it is dense in vitamins, such as A, E, C, and K. It may...
Taco stuffed zucchini boats are a fun and flavorful way to dress up this summer squash. Enjoy the ingredients you love in tacos with the freshness of zucchini. You’ll bring the ingredients to life with the addition of many flavors from the seasonings.
This is a fiber-rich dish that is incredibly easy to make. This recipe is plant-based and can serve as a quick easy meal on a busy night. It is packed with beans, greens, and tons of flavor!
This BBQ Pulled Pork sandwich can be made with leftover pork roast. It is extremely easy to make, and the result is the best BBQ sandwiches you have ever tasted. All you really need is a good store-bought BBQ sauce; be sure to check the Nutrition Facts Label for a lower sugar option. Enjoy!
The recipe for this Remoulade Sauce was created to pair with Tim's Crispy Catfish Nuggets, but it pairs well with many fish and seafood dishes such as Crab Cakes or Baked Cod.
Food has the great ability to connect us with people and remind us of the memorable moments in life. Here we have a New Orleans style remoulade dipping sauce paired perfectly with catfish nuggets. Try this sauce with crispy potatoes or shrimp; it will surely elevate any appetizer dish to the level...
Looking for a delicious, juicy chicken recipe? You have found it! The secret to this flavorful chicken is the marinade with olive oil and lemon juice. The marinade also includes herbs to enhance the flavor. The result is a tender, juicy chicken breast. Enjoy!
Tofu is a plant-based complete protein source, which means that it contains all the building blocks necessary for building and repairing muscle tissue. Tofu is also rich in calcium, which is important for maintaining bone health. Because it is much lower in saturated fat than other protein sources...
There’s never a wrong time for pizza. Ordering out from your favorite pizza place is great, but most of the time the pizza is high in calories, sodium, carbohydrates, and fat. Try making your own at home; they’re fun to make, and you can customize this recipe to include some of your favorite veggie...
Trahana is cracked bulgur cooked in milk, dried in the sun, and stored in jars. It was a way agricultural communities preserved milk when it was abundant in the summer and an inexpensive way to nourish families when food was scarce. There are two types of trahana; sweet tarhana is made with fresh...
Tuna salad is a super-quick way to get a full serving of protein. In this recipe we mix in some vegetables to increase the nutritional content; the recipe calls for onions, corn, jalapeño, and tomato but feel free to add any vegetables that you have on hand. Celery or cucumber could be a refreshing...
These simple and tasty tuna wraps make a perfect lunch or after school snack. They feature tuna, which is a good source of lean protein. Eating protein-rich meals helps keep you fuller for longer and provides your body with the material to build and repair muscle tissue. Tuna also contains essential...
