All recipes on this page were featured during "Tips for Healthy Eating on a Budget," a virtual nutrition event in support of the One Book, One College program. Recipes are courtesy of Carrie Bonfitto and TwoHeartsNutrition.com. Do not duplicate or distribute without written permission.
Please see the One Book, One College website to learn more about the 2020-21 selection, "Eating Animals," and learn about other upcoming events.
4 SERVINGS
Salad Ingredients:
4 cups mixed greens
1 cup cooked black beans
1 cup thawed frozen corn
1 cup diced jicama**
⅓ cup diced red onion
2 tablespoons minced cilantro
1 cup grape tomatoes quartered
Dressing Ingredients:
4 tablespoons apple cider vinegar 1 tablespoon honey
1¼ cup olive oil
½ teaspoon dried oregano
½ teaspoon garlic powder
1 teaspoon chipotle peppers, minced Salt and pepper to taste
Directions:
Combine the ingredients for the salad in a bowl.
In a jar, combine the ingredients for the dressing. Shake vigorously for 30 seconds.
Toss the dressing with the salad and enjoy immediately.
** Jicama can be hard to peel and cut. I can usually find ready to eat jicama sticks next to the cut celery and fruit in the produce section.
Per serving: 337 calories; 13.8 g fat; 46.3 g total carbohydrates (12.4 g dietary fiber, 14.3g sugar); 8.1 g protein; 0 mg cholesterol; 78 mg sodium; 61 mg calcium; 4 mg iron; 663 mg potassium; 0 mcg vitamin D.
4 SERVINGS
Ingredients:
1 yellow onion, divided
1 cup green or brown lentils
1 large lemon
¼ cup raisins
¼ cup parsley, chopped
¼ cup raw sunflower seeds
1 tablespoon ground cumin
4 tablespoons olive oil, divided
10 oz baby spinach
Sea salt and black pepper
Directions:
Cut the onion in half and then peel it. Place one half in a medium sized saucepan with 4 cups water* and the lentils. Bring to a boil. Reduce heat and simmer for 15 minutes, until tender. Drain and set aside.
Meanwhile, make the lemon relish. With a vegetable peeler, carefully peel the zest from the lemon getting as little of the white pith as possible. Slice the peeled zest into thin strips. Place the zest and the raisins into a heat proof bowl. Cover with boiling water. Let steep for 10 minutes. Drain. Juice the lemon into the drained mixture. Add the parsley, sunflower seeds and 3 tablespoons of the olive oil. Stir to combine. Season with salt and pepper. Set aside.
Slice the remaining half of the onion. In a medium skillet, heat the remaining 1 tablespoon of olive oil over medium high. Add the onions. Sauté until softened, about 3 minutes. Add the cumin and the spinach. Sauté for 2-3 minutes until the spinach is wilted. Add the lentils. Stir to combine. Season with salt and pepper to taste.
Serve topped with the lemon relish.
Per serving: 354 calories; 16.8 g fat; 39.3 g total carbohydrates (8.1 g dietary fiber, 7.4g sugar); 14.8 g protein; 0 mg cholesterol; 647 mg sodium; 110 mg calcium; 4 mg iron; 593 mg potassium; 0 mcg vitamin D.
4 SERVINGS
Ingredients:
2 tablespoons olive oil
1 shallot, chopped
3 cloves garlic, minced
2 tablespoons ground ginger
1 tablespoon ground turmeric
3-4 tablespoons red curry paste (adjust for preferred spice level)
2 cups full-fat coconut milk
1 tablespoon honey
2 tablespoons soy sauce
1 head cauliflower, chopped
1 1/4 cup cooked chickpeas (rinsed and drained)
1 avocado, sliced
Sea salt and black pepper
Directions:
Heat a large high-sided skillet over medium heat. Once hot, add oil, shallot, garlic. Sauté for 2-3 minutes, stirring frequently.
Add ginger, turmeric and curry paste and stir. Cook for 2 minutes more. Add coconut milk, honey, soy sauce and stir.
Add cauliflower and chickpeas; bring to a simmer. Reduce heat to maintain simmer.
Cover and cook for 10-15 minutes, stirring occasionally - until the cauliflower is softened to your liking.
Taste and adjust the flavor of the broth as needed. Add more honey for sweetness, ginger or curry paste for spiciness, soy sauce for saltiness. Curry should be very flavorful!
Garnish with avocado, sea salt, and freshly ground pepper.
Per serving: 455 calories; 16.8 g fat; 60.3 g total carbohydrates (16.8 g dietary fiber, 14.7 g sugar); 17.3 g protein; 0 mg cholesterol; 1229 mg sodium; 117 mg calcium; 7 mg iron; 1154 mg potassium.
