Asian Brussel and Carrot Salad

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(Yields 4-6 servings, 175 kcal, 4g fat, 7g protein, 27.9g carb per 2 cup serving)

Ingredients

  • 1 lb brussels, shredded (I used a food processor)
  • 1 cup red cabbage, shredded
  • 2 cups carrots, shredded
  • 1 cup red onion, shredded
  • 1/2 cup low-sodium soy sauce
  • 1 tbsp sesame oil
  • 2 tbsp rice vinegar
  • 2 cloves garlic, minced OR 1 tbsp already-prepared garlic
  • 1 tbsp honey
  • Optional: 1/2-1 cup peanuts for topping

Directions

  1. Place brussels, cabbage, carrots, and red onion in a large bowl.
  2. Mix together soy sauce, sesame oil, rice vinegar, garlic, and honey in a separate bowl.
  3. Pour vinaigrette over salad and mix to combine. Let sit in fridge for 10-20 minutes.
  4. Top with peanuts and enjoy!

*Great as a side dish or add baked tofu for a full entrée!

1-Bowl Baked Oatmeal

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(Yields 10 servings, 224 calories, 8.1g fat, 6g pro, 32.7g carb per serving)

Ingredients

  • 1 and 3/4 cups milk (dairy or nondairy)
  • 2 large eggs
  • 1/2 cup maple syrup
  • 1/4 cup unsalted butter, melted
  • 1/4 cup unsweetened applesauce
  • 3 cups old-fashioned oats
  • 1 tsp baking powder
  • 1 tsp ground cinnamon
  • 1 tsp pure vanilla extract
  • 1/4 tsp salt
  • 1.5 cups mixed berries, fresh or frozen
  • Optional: 1/2 cup chopped walnuts or pecans

Directions

  1. Preheat oven to 350.
  2. Spray a 9×9 baking pan with nonstick spray
  3. Whisk all ingredients together in one large bowl. Pour into prepared baking pan. Top with nuts or mix nuts in, if desired.
  4. Bake for 35 minutes or until the center is almost set. For a drier and more set oatmeal, bake until the center has set.
  5. Cool for 5 minutes. Cover leftovers tightly and refrigerate for up to 1 week.

*To reheat, preheat oven to 350 and bake for 10 minutes.

**Quick oats soak up more moisture and dry out. Whole oats will give a better texture. 

Slow Cooker Chipotle Bean Chili

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(Yields 12 servings, 341 calories, 3.7g fat, 17.9g protein, 60.2g carb per 1 cup serving)

Ingredients

  • 2 tbs extra virgin olive oil
  • 2 medium yellow onions, chopped
  • 4 cloves garlic, minced
  • 2 tbs chili powder
  • 1 tbs Chipotle chili powder
  • 1 tbs smoked paprika
  • 1 tbs dried oregano
  • 2 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1/2 tsp cayenne pepper
  • 1 (6oz) can tomato paste
  • 2 red peppers, seeded and chopped
  • 3 carrots, chopped
  • 3-4 cups low sodium vegetable broth
  • 1 (28 Oz) can crushed fire roasted tomatoes
  • 2 tbs Worcestershire saguce
  • 1 (14oz) can each, drained and rinsed: white beans, pinto beans, black beans, kidney beans

Slow Cooker Directions

  1. Heat olive oil in a large skillet over medium heat. Add onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook for 5 minutes, until fragrant. Stir in tomato paste, bell peppers, and carrots. Remove from heat and add to bowl of crockpot
  2. Add 2 cups of broth, tomatoes, Worcestershire sauce, and beans to crockpot. Stir to mix. Cover and cook on low for 6-7 hours or high for 4-5 hours. Add remaining broth, a little at a time, if chili is too thick.
  3. Ladle into bowls and enjoy!

Excellent topped with plain greek yogurt, sour cream, cheese, avocado, and green onions! 

Avocado Ranch dressing

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(Yields 12 servings, 2 Tbsp per serving; 32 kcal, 2.4g fat, 2.3g carb, 0.9g protein per serving)

Ingredients

  • 1 ripe avocado
  • 1 cup plain soymilk
  • 3 tbsp lemon juice
  • 2 tsp white wine vinegar
  • 2-3 cloves garlic
  • 1/2 tsp dried dill
  • 1/2 tsp dried parsley
  • 1/2 tsp onion powder
  • Salt to taste

Directions

  1.  In blender or food processor, combine all ingredients and blend until smooth. Taste and adjust seasonings as desired.Tastes delicious on tacos or southwest salads!

Vegetable Fritters

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(Yields 4 fritters; 50 kcal, 0.3g fat, 10.6g carb, 1.6g protein per serving)

Ingredients

  • 3/4 cup all purpose flour or chickpea flour
  • 1/2 cup water
  • 1 tsp cumin
  • 1/2 tsp cayenne pepper
  • 1/4 tsp garlic powder
  • 1/2 tsp salt
  • Pepper
  • 1/4 cup chopped red onion
  • 3/4 cup chopped red pepper
  • 3/4 cup corn
  • 2 tbsp chopped parsley
  • Vegetables oil

Directions

  1. Mix dry ingredients. Add water and whisk until clumps are out. Fold vegetables into batter
  2. Heat pan on medium heat or air fryer to 390. Add enough vegetable oil to cover the pan. Test oil by dropping a couple drops of water or batter into oil. If it sizzles, the oil is hot enough. If using air fryer, do not add additional oil to basket.
  3. Spoon some batter onto the pan, fitting as many fritters as you can onto the pan. Cook until browned, then flip and finish cooking on other side. If using air fryer, bake fritters about 8 minutes.
  4. Repeat with rest of batter until done, adding more oil as needed.

S’mores Bars

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(Yields 20 servings; 200 kcal, 5.4g fat, 36.2g carb, 2.3g protein per serving)

Ingredients

  • 9 graham crackers, crushed + 2 extra, crushed (GF crackers if desired)
  • 4 tbsp butter, melted
  • 24 marshmallows
  • 1 cup chocolate, melted

Directions

  1. Preheat oven to 350 degrees F.
  2. In a bowl, combine 9 crushed graham crackers and melted butter. Firmly press mixture into 9×5 loaf pan and bake for 8 minutes.
  3. Remove from oven, cool about 10 minutes. Top graham cracker layer with marshmallows, placing marshmallows as close together as possible. Pour melted chocolate over marshmallow layer. Sprinkle with extra graham cracker crumbs, if desired. Bake 10-12 minutes.
  4. Allow to cool to room temperature. Once cooled, place in fridge overnight or in freezer for 60 minutes before cutting into bars.

Vegetarian Tortilla Soup

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(Yields 5 servings; 158 kcal, 4.3g fat, 29.8g carb, 4.5g protein per 1 cup serving)

Ingredients

  • 1 tbs olive oil
  • 1 medium red onion, diced
  • 1 red bell pepper, diced
  • 3-4 cloves garlic, minced
  • 1 tbsp ground cumin
  • 3 tsp chili powder
  • 2 tsp dried oregano
  • 1/4 tsp salt
  • 1 can (15 Oz) fire roasted tomatoes
  • 2 cans (15 Oz each) low sodium black beans, drained and rinsed
  • 1 can (15oz) yellow sweet corn
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • 1 tbsp cilantro
  • 2 tbs lime juice

Directions

  1. In a large pot, heat olive oil over medium heat. Add onion and pepper, sautéing for 5 minutes or until soften.
  2. Add minced garlic and sauté one more minute.
  3. Stir in spices, fire roasted tomatoes, black beans, corn, vegetable broth, water, and cilantro. Bring to simmer and let simmer for 15 minutes, or more.
  4. Stir in lime juice.
  5. Serve in bowls with cilantro, tortilla chips, avocado, or other desired toppings.

Pumpkin Cornbread

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(Yields 12 bars; 150 calories, 6g fat, 19g carbs, 6g protein per serving)

Ingredients

  • 1/2 cup pumpkin purée, canned
  • 1/2 cup plain Greek yogurt
  • 1 cup low-fat or 1% milk
  • 2 tablespoons olive oil
  • 1 tablespoon mild honey
  • 2 eggs
  • 1 1/2 cups stone ground yellow cornmeal
  • 1/2 cup all-purpose flour OR whole wheat flour (or a mix of both!)
  • 1 tablespoon baking powder
  • 1/2 teaspoon baking soda
  • 3/4 teaspoon salt
  • 1 tablespoon unsalted butter

Directions

  1. Heat the oven to 400 degrees and place a 9-inch cast iron skillet inside.
  2. Whisk together the pumpkin purée, yogurt, milk, olive oil, honey and eggs.
  3. Place the cornmeal in a large bowl, and sift in the flour, baking powder, baking soda and salt.
  4. Stir the dry ingredients into the wet ingredients and mix together.
  5. Remove pan from the oven. Add the butter. When it has melted completely, brush the sides of the pan with a pastry brush. Tip excess melted butter into batter and mix in.
  6. Scrape the batter into the hot pan, and return it to the oven. Bake for 35 to 40 minutes or until completely cooked through.
  7. Remove from the oven, and allow to cool in the pan for at least 25 minutes before serving.

Trail Mix Granola Bars

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(Yields 12 bars; 222 calories, 17g fat, 15g carbs, 6g protein per serving)

Ingredients

  • 2 cups mixed nuts
  • 1/2 cup dried coconut
  • 1/4 cup dried cranberries
  • 1/4 cup pepitas (raw pumpkin seeds)
  • 1 tbs chia seeds
  • 1/4 tsp sea salt
  • 1/2 cup chocolate chips
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract

Directions

  1. Preheat oven to 325. Line a 9×9 or 8×8 baking dish with parchment paper
  2. In medium mixing bowl, mix together dry ingredients
  3. In small mixing bowl, mix maple syrup and vanilla
  4. Pour maple syrup and vanilla over dry ingredients and stir to coat.
  5. Press mixture into baking pan and bake for 30-35 minutes
  6. Allow to cool for 1 hour before cutting into 12 bars

Chana Masala

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(Yields about 6 servings; 275 calories, 11g fat, 38g carbs, 9g protein per 1.5 cup serving)

Ingredients

  • 2 15oz cans chickpeas, drained and rinsed
  • 2 15oz cans diced tomatoes
  • 1 cup coconut milk
  • 6 gloves garlic, peeled and chopped
  • 4 tsp Garam masala
  • Salt, pepper to taste
  • Optional: 1/2 cup chopped yellow onion, 1 cup red bell pepper, chopped

Directions

  1. If including optional onions and bell peppers, first heat coconut oil or vegetable oil in a large pot. Cook veggies for 5 minutes.
  2. Add all ingredients into large pot over medium heat. Bring to a gentle boil, then reduce to simmer for 10 minutes.
  3. Spoon over rice, eat with naan, or enjoy as-is!

Jalapeño Chicken Enchiladas

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(Yields about 6-7 enchiladas; 242 calories, 13g fat, 16g carbs, 16g protein per enchilada)

Ingredients

  • 2 c chicken cooked and shredded
  • 2 c Colby jack cheese, shredded
  • 19 oz. Las Palmas green chile enchilada sauce
  • 1 c sour cream
  • 6-8 corn tortillas
  • 4 oz can diced jalapeños (use fresh for added heat)
  • Salt and pepper

Directions

  1. Preheat the oven to 350.
  2. In a medium bowl, combine chicken, sour cream, 1 cup cheese, canned jalapeños, salt and pepper to taste.
  3. In a medium sauce pan, bring enchilada sauce to boil. Remove from heat.
  4. Ladle a 1/2 cup enchilada sauce into the the bottom of a 9×13 Pyrex dish and evenly distribute throughout the dish.
  5. Dip each tortilla into the heated sauce for a few seconds to soften. Spoon ⅓ cup of chicken mixture down center for each tortilla. Roll the tortilla and place seam-side down in the Pyrex dish.
  6. Repeat with remaining tortillas. Pour remaining heated enchilada sauce over top. Sprinkle with remaining 1 cup cheese.
  7. Bake 25 minutes, and enjoy!

Crockpot Mulled Wine

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(Yields about 16 5-oz servings of mulled wine; nutritional facts vary depending on ABV of ingredients)

Ingredients

  • 4 (750-milliliter) bottles red wine, such as Cabernet Sauvignon (I used one box of wine!)
  • 1 cup brandy
  • 1 cup maple syrup
  • 8 whole cloves
  • 4 whole star anise pods
  • 4 (3-inch) cinnamon sticks
  • One orange, sliced
  • Garnish each mug with one cinnamon stick, one star anise, and an orange peel

Directions

  1. Combine all ingredients in a large slow cooker. Stir the wine, brandy, maple syrup, cloves, star anise pods, cinnamon sticks, and orange slices together.
  2. Cover and heat on the LOW setting until hot, about 1 hour.
  3. Reduce heat to warm for serving. Ladle into mugs or heatproof glasses and garnish as desired.

Buffalo Tofu

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(Yields about 4 servings; 92 kcal, 5g fat, 9,8g carb, and 2.6g protein per serving)

Ingredients

  • 1 block extra firm tofu
  • 1 tbsp olive oil
  • 2 tbsp sriracha
  • 1 tsp coconut sugar or light brown sugar
  • 3 tbsp cornstarch
  • 1 tsp paprika
  • 1 1/2 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp chili powder
  • 1/2 tsp salt

Directions

  1. Preheat oven to 400 degrees F.
  2. Take tofu out of package and drain excess liquid. For best results, press tofu between 4 sheets of paper towel (or a kitchen towel,) with something heavy on top for 10-15 minutes.
  3. While tofu is pressing, mix all dry ingredients together in a small bowl.
  4. Once tofu is done pressing, cut into bite-size cubes and put in a medium mixing bowl.
  5. In another small bowl, mix olive oil and sriracha.
  6. Pour half of the oil/sriracha mix over the tofu and toss lightly. Set the rest of the oil/sriracha mix aside for later.
  7. Add the spice and cornstarch mix to the tofu. Toss until tofu is coated.
  8. Add tofu to baking sheet lined with parchment paper. Give the pieces some space between each other so they will come out crispier. Bake for 20 minutes, then remove from oven and brush the rest of the oil/sriracha mix over the tofu.
  9. Bake another 10-15 minutes. Remove from oven and enjoy in a salad, taco, or in a burrito bowl!

We recommend serving this up with some veggies (green beans, carrots, sweet potato) plus a complex carb of choice like quinoa or brown rice!

“Lasagna” Stuffed Spaghetti Squash

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(Yields about 4 servings; 210 kcal, 11.4g fat, 17.2g carb, and 13.1g protein per serving)

Ingredients

  • 1 large spaghetti squash
  • 2 tbsp olive oil
  • 2 cups spinach, chopped and packed
  • 2 garlic cloves, minced
  • 1 container of ricotta cheese (about 450 grams)
  • 1 tbsp lemon juice
  • 1/4 cup grated Parmesan cheese
  • 1 cup tomato sauce
  • 1/2 cup shredded mozzarella
  • Salt and pepper to taste

Directions

  1. Preheat oven to 400 F.
  2. Cut spaghetti squash in half, scoop out seeds, and place face down on baking sheet. Bake for 30-35 minutes, until tender.
  3. While squash is baking, heat olive oil in skillet on medium heat. Add in spinach and garlic and cook for 2-4 minutes. Spinach should be wilted and vibrant green.
  4. In a large mixing bowl, combine ricotta, lemon juice, Parmesan cheese, salt, pepper, and spinach. Set aside.
  5. When squash is done baking, remove from oven. Let cool on a wire rack for 10-15 minutes or until cool enough to handle.
  6. Scrape the insides of spaghetti squash with fork. Place scraped out squash in a small bowl and keep for later.
  7. Layering the squash: Spread a layer of tomato sauce into each half of squash. Next, add a layer of spaghetti squash, then a layer of ricotta mixture. Spread evenly with spoon.
  8. Repeat layering process until each half is full and layered like a lasagna.Too with shredded mozzarella. Broil for 1-2 minutes until golden brown, or place back in oven for 10-15 minutes.

Buckwheat Soba Noodle Salad with Sesame Ginger Soy Vinaigrette

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(Yields about 4-6 servings; exact nutritional information depends on nutrition composition of Mr. Aaron’s Goods product and additional toppings)

Ingredients

  • 1 package Mr. Aaron’s Goods Buckwheat Soba Noodles
  • 2 cups green beans, trimmed and gut into pieces
  • 2 medium carrot grated
  • 1/2 cup scallions minced
  • 1 medium cucumber, diced
  • 1/2 yellow or red onion, diced
  • A few fresh mint leaves, roughly chopped
  • 2 tablespoons lime juice
  • 2 tablespoons soy sauce, low-sodium
  • 1 tablespoon sugar
  • 1 tablespoon grated ginger
  • 2 tablespoon sesame oil
  • Red pepper flakes, if desired
  • Salt and pepper to taste

Directions

  1. Bring a large pot of water to boil and add buckwheat soba noodles. Cook according to package instructions.
  2. Add green beans into pot once there are only 2 min left of cook time.
  3. Drain noodles and green beans in a strainer and rinse with cold water to stop cooking process.
  4. While pasta is cooking, whisk together the lime juice, soy sauce, sugar, ginger, and sesame oil. Add in red pepper flakes if desired.
  5. Add the soba noodles and green beans to the bowl with the vinaigrette along with the grated carrot, scallions, cucumber, onion, and mint leaves.
  6. Toss well to coat and season with salt and pepper to taste before serving.

This recipe is in collaboration with Mr. Aaron’s Goods of Nashville, TN

Dark Chocolate Chip Cookies

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(Yields about 36 cookies; nutrition facts based on serving of one cookie from a rounded tablespoon. 129 calories, 6g fat, 18.6g carbohydrates, 1.7g protein per serving)

Ingredients

  • 3/4 C butter, softened
  • 3/4 C white sugar
  • 3/4 C dark brown sugar, packed
  • 1 Tbsp maple syrup
  • 2 large eggs
  • 2.5 C all purpose flour
  • 1 tsp baking soda
  • 0.5-1 tsp salt
  • 2 C dark chocolate chips

Directions

  1. Preheat oven to 350 and prepare two baking sheets
  2. In a large mixing bowl, beat together butter, sugars, and maple syrup until combined
  3. Add eggs one at a time, mixing after each addition
  4. In a medium mixing bowl, stir together flour, baking soda, and salt
  5. Gradually add flour mixture to the wet mixture. Beat or stir until combined
  6. Add in chocolate chips and stir until combined
  7. Drop by rounded tablespoon onto baking sheets and bake for 12-14 minutes
  8. Remove from oven and let cool on baking sheet for about 10 minutes. Once the baking sheet is cool to touch, transfer cookies to a wire cooling rack to finish

Possible substitutions and additions:

  • Substitute equal parts of vanilla extract for maple syrup
  • Substitute equal parts oats for flour
  • Substitute semi-sweet or milk chocolate chips for dark, or use a 50/50 mix

Jack-o-lantern Vegetarian Stuffed Peppers

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(Yields approximately 5 peppers; 345 calories, 9.7g fat, 51g carbohydrates, 16.9g protein per serving)

Ingredients

  • 5-6 Orange bell peppers
  • 2 cup rice, cooked
  • 1 15 oz. can black beans, no salt added, drained and rinsed
  • 1 15 oz can whole kernel sweet corn, drained
  • 1/2 cup onion, diced
  • 2 cloves garlic
  • 1 tbsp olive oil
  • 1 cup Mexican cheese, shredded
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1/4 tsp garlic salt
  • Salt and pepper to taste

Directions

  1. Preheat oven to 350.
  2. Prepare 2 cups of cooked rice according to package directions.
  3. While rice is cooking, rinse peppers and remove any stickers. Cut off tops of peppers with the stem.* Remove seeds and core from pepper and discard.
  4. Using a small, sharp knife, cut a Jack-o-Lantern face into one side of each pepper. Keep the eyes and mouth somewhat small so filling does not spill out of them. It should be fairly easy to cut into the peppers, but stay mindful so you do not cut yourself! 
  5. Spray baking sheet with cooking spray and place peppers on sheet. Set aside.
  6. Preheat skillet with 1 tbsp olive oil. Cook onions and garlic over medium-low heat until softened, about 5-10 minutes.
  7. In large mixing bowl, combine cooked rice, black beans, corn, onion, garlic, spices, and cheese. Spoon mix into open peppers until filled to the top.
  8. Bake for 30 minutes

*The tops of the peppers with the stems can be discarded, or can be set aside and used for presentation. If you would like to keep the stems to “decorate” the finished peppers, put them in the oven during the last 15 minutes of baking so they can get the same softened, baked look as the peppers. Adding the tops back on make these peppers look even more like Jack-o-lanterns!

Possible substitutions and additions:

  • Sub 1 lb of cooked ground beef, turkey, or chicken for the beans.
  • Add in diced peppers, diced tomatoes, or other veggies of your choosing! Make sure you sauté vegetables for a bit before adding to the stuffing mixture so they will be softer.
  • Use white rice, quinoa, cauliflower rice, or omit if you prefer.
  • Top peppers with salsa, guacamole, sour cream, more cheese…whatever you wish!

Easy Egg Salad Sandwich

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(Yields approximately 4 sandwiches; 387 calories, 24.2g fat, 23g carbohydrates, 19g protein per serving)

Ingredients

  • 12 eggs hard boiled eggs, shells removed (for best results, use freshly boiled eggs that are still warm)
  • 1/2 cup Hellman’s mayonnaise
  • 1 Tbsp yellow mustard (use dijon, or the mustard of your preference!)
  • Salt and pepper to taste

Directions

  1. Roughly chop hard boiled eggs to 1/4-1/2 inch pieces and add to a medium mixing bowl.
  2. Add mayonnaise, mustard, and lightly sprinkle with salt and pepper and combine with a rubber spatula until the mixture is cohesive. Taste and add more mustard, salt and pepper to your taste.
  3. Lightly toast one slice of whole wheat or gluten free bread of your choice. When toasted, top with egg salad and enjoy!

Turkey Ginger Meatballs

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(Yields about 12-16 meatballs, depending on the size)

Ingredients

  • 1 pound lean ground turkey
  • ½ cup panko breadcrumbs
  • 1/4 cup finely chopped green onion
  • 1/4 cup finely diced cilantro
  • 1 jalapeño, seeded and finely diced
  • 4 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • ¼ teaspoon cayenne pepper
  • Salt and pepper to taste
  • 1 tablespoon toasted sesame oil for cooking

Directions

  1. In a bowl, add the ground turkey, egg, panko, green onion, cilantro, jalapeño, garlic, ginger, cayenne, salt and pepper. Use hands to mix and form into meatballs.
  2. Place a large skillet over medium-high heat and add in sesame oil. Add the meatballs and brown on all sides, about 5 minutes total. Do not overcrowd – you may need to do this in batches depending on the size of your skillet. When meatballs are done browning, set aside on a plate.

Cheesy Corn Pumpkin Dip

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(Yields 4 servings; 119 kcal, 7g carb, 5g protein, 8g fat per serving)

Ingredients

  • 1/2 cup corn, cooked (from frozen, fresh, or canned)
  • 1/4 cup pumpkin puree 
  • 1/3 cup grated cheddar
  • 4 tbsp cottage cheese
  • 1/4 cup Greek yogurt
  • 1/2 tsp paprika
  • 3 cloves of garlic, chopped
  • 2 tbsp lime juice

Directions

  1. Add all ingredients into a food processor and blend until relatively smooth. It’s OK for some corn chunks to be left whole, if desired.
  2. Served chilled or heated up with crackers, tortilla chips, or veggie dippers.

Honey Soy Marinade

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(Yields between 4-8 servings depending on if used just for a tofu marinade or as a full bowl sauce etc)

Ingredients

  • 6 tbsp soy sauce
  • 2 tbsp honey
  • 1 tbsp sesame oil
  • 1 tsp ground ginger
  • 1/2 tsp red pepper flakes or more to thicken
  • 2 tsp corn starch, more to thicken
  • Salt and pepper to taste

Directions

  1. Add all ingredients in a mixing bowl and whisk together.
  2. Marinade tofu or other protein source for at least 30 min before cooking, or dress ready-to-eat bowl with sauce.