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Kale, Onion and Black Bean Arepas

Ingredients 2 cups pre-cooked white cornmeal flour 3 tablespoons vegetable oil, divided ¼ cup diced onions 1 cup drained canned black beans 3 cups chopped kale, stems removed 1 teaspoon garlic powder ½ teaspoon black pepper ⅓ cup crumbled feta or gorgonzola cheese Directions Pour flour into a medium bowl. Make a well in the center and add 2½ cups warm water. Using a wooden spoon, gradually stir until no dry lumps remain. Let rest 5 minutes. Knead dough a few times in bowl, then divide into 8 pieces. On a clean surface, roll each piece into a ball, then gently flatten to about ½-inch thick. In a large nonstick skillet, heat 1 tablespoon oil over medium heat. ....
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Braised Lettuce with Beans

Ingredients 2 tablespoons extra-virgin olive oil 1 shallot, thinly sliced 1 head iceberg lettuce, washed and quartered ⅔ cup unsalted vegetable broth 1 (15.5-ounce) can cannellini beans, drained and rinsed ½ teaspoon kosher salt ¼ teaspoon ground black pepper 1 tablespoon lemon juice ¼ cup fresh parsley, chopped Directions Heat oil in a large high-sided skillet over medium heat. Add shallot and sauté until light golden brown, approximately 2 to 3 minutes. Add lettuce cut side down and allow to brown undisturbed for 5 minutes. Turn the lettuce onto the second cut side and add broth, beans, salt and pepper. Increase heat to medium-high and bring to a boil. ....
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Sweet Potato Cornbread Muffins

Sweet potatoes are high in vitamins A and C. They also make a delicious addition to cornbread! Ingredients 2¼ cups yellow cornmeal 1 cup all-purpose flour ½ cup turbinado sugar 1 tablespoon baking powder 1½ teaspoons salt ½ teaspoon baking soda ¼ teaspoon ground ginger 1¾ cups low-fat buttermilk 1 cup mashed roasted sweet potato (about 1 large) 4 large eggs, lightly beaten ¼ cup butter, melted Directions Preheat oven to 425°F (218°C). Combine cornmeal, flour, sugar, baking powder, salt, baking soda and ginger in a large bowl. Whisk to combine. In a medium bowl, combine buttermilk, sweet potato and eggs. Whisk until smooth. Add ....
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Creamy Cauliflower Pinto Mashed Potatoes

With minimal effort, pinto beans and cauliflower come together to add extra nutrition to mashed potatoes. Ingredients ¾ cup vegetable broth, divided ¼ cup onion, diced 1 15.5-ounce can pinto beans, drained and rinsed 2 cups white potato, chopped into small cubes 2 cups fresh or frozen cauliflower florets, chopped ¼ teaspoon salt 1 teaspoon garlic powder ¼ teaspoon ground black pepper 3 fresh basil leaves, chopped (optional for garnish) Directions In a small pot over medium heat, warm ¼ cup vegetable broth. Add onions and beans and stir. Cook for 5 minutes, stirring occasionally until most of the vegetable broth has evaporated. Meanwhile, place ....
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Greek Roasted Chicken and Vegetables

Serve alongside a leafy green salad topped with feta, tomatoes and Kalamata olives. Ingredients Vegetable oil cooking spray 1 whole chicken 6 red potatoes, scrubbed (peel on) 2 carrots, peeled and sliced in half lengthwise 2 parsnips, peeled and sliced in half lengthwise 1 tablespoon extra-virgin olive oil 2 tablespoons Greek seasoning Directions Preheat oven to 400ºF. Coat the roasting pan with the cooking spray. Place the chicken in the pan. Toss the potatoes, carrots and parsnips with the olive oil, and then place them in the roasting pan around the chicken. Sprinkle the chicken and vegetables with Greek seasoning. Bake for 10 minutes and then lower the heat to 350ºF. ....
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Pumpkin Coconut Curry

Ingredients 2 tablespoons olive oil 1 small red onion, diced 1 teaspoon fresh garlic, minced 1 teaspoon fresh ginger, minced ¾ teaspoon kosher salt, divided ¼ teaspoon black pepper, divided 1 medium red bell pepper, sliced 2 large carrots, peeled and sliced on a bias 1 medium zucchini, sliced in half moons 1 14-ounce can light coconut milk ½ cup vegetable broth ½ cup canned pumpkin puree 2 tablespoons red curry paste 1 tablespoon pumpkin pie spice 2 tablespoons brown sugar 8 ounces pre-cooked chicken breast, chopped into bite-size pieces OR 1 package firm tofu, drained and pressed, cut into bite-sized pieces. Directions Heat oil in a Dutch oven over medium ....
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Black Bean Soup with Miso and Ginger

Ingredients 1 tablespoon canola or olive oil 1 small yellow onion, chopped, about ½ cup 1 medium carrot, chopped, about 1 cup 2 cloves garlic, minced 1 teaspoon grated ginger 2 14-ounce cans black beans, drained and rinsed 4 cups low-sodium vegetable stock or water 1 tablespoon red miso paste 1 tablespoon lemon juice 2 tablespoons chopped cilantro ½-inch ginger root cut into thin matchsticks, about 1 tablespoon, optional Directions Heat oil in a heavy-bottomed pan. Add onion and carrot and sauté over medium heat until softened, about 5 minutes. Add garlic and ginger and sauté for a few more minutes. Add beans and stock and bring to a boil. Reduce heat, cover ....
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Grilled Eggplant with Tomatoes and Feta

Inspired by Greek baked eggplant and cheese, this lighter version features grilled eggplant slices topped with a fresh tomato, olive and feta salad. Prep Time:40 minutes Cooking Time:10 minutes Ingredients 1 large eggplant, cut into 10 slices (½-inch thick) ¼ teaspoon salt 1 cup cherry tomatoes, cut into quarters ⅓ cup sliced green onion (white and green parts) ⅓ cup pitted Kalamata olives, roughly chopped 1 tablespoon finely chopped basil leaves 1½ tablespoons (20 milliliters) extra-virgin olive oil Cooking spray ½ cup crumbled feta cheese Black pepper, to taste Directions Place eggplant slices on a large plate and sprinkle with salt to draw out some of ....
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Sweet Potato-Orange Salad with Honey Mustard Dressing

Ingredients 3 medium (about 1 pound) sweet potatoes, peeled, cut in ½-inch cubes ¼ cup water 1 (11-ounce) can mandarin oranges, drained ½ cup thinly-sliced celery ½ cup chopped green or red bell pepper ½ cup dried cranberries 2 medium green onions, chopped 2 teaspoons grated peeled ginger root ¼ cup light honey mustard dressing ¼ teaspoon kosher salt ⅛ teaspoon freshly-ground black pepper ½ cup chopped pecans, toasted* Directions Place the sweet potatoes in a microwave-safe container; add water. Cover; microwave on medium-high for 8 to 10 minutes until the sweet potatoes are fork-tender, not mushy. Drain; chill. Meanwhile, put the ....
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Sweet Breakfast Couscous

Sweet and flavorful fruit is combined with couscous, pumpkin seeds and maple syrup for a quick and easy breakfast. Prep Time:5 minutes Cooking Time:15 minutes Ingredients 2 cups fresh raspberries ½ cup raisins ½ cup unsweetened shredded coconut ½ cup raw pumpkin seeds ¼ cup (72 milliliters) maple syrup 4½ cups cooked couscous (whole wheat if you can find it!) Directions Add raspberries, raisins, shredded coconut, pumpkin seeds and maple syrup to warm, cooked couscous. Mix well and serve. Nutrition Information Servings: 8 Serving Size: 1 cup (144 grams) Calories: 220; Total Fat: 6g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 8mg; Carbohydrate: ....
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Kale, Onion and Black Bean Arepas

Braised Lettuce with Beans

Sweet Potato Cornbread Muffins

Creamy Cauliflower Pinto Mashed Potatoes

Greek Roasted Chicken and Vegetables

Pumpkin Coconut Curry

Black Bean Soup with Miso and Ginger

Grilled Eggplant with Tomatoes and Feta

Sweet Potato-Orange Salad with Honey Mustard Dressing

Sweet Breakfast Couscous

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