Chickpea Salad

· 1 can chickpeas

· 1 sweet onion

· 1 tomato (diced into small pieces)

· 1 avocado (diced into small pieces)

· 1 tbs minced garlic

· 2 tbs lemon juice

· 1 tbs olive oil

· ½ tbs coriander

· ½ tbs cumin

· ½ tbs turmeric

· 1 tsp garlic salt

Bring water to a boil in a large pot. Open can of chickpeas and drain liquid, then place chickpeas in boiling water for 10 minutes.

Meanwhile, heat one tablespoon of olive oil over medium heat in a medium-sized skillet. Add onion and minced garlic and sauté for about 10-15 minutes, until onions change from a white to caramelized color. Add ½ tsp of garlic salt to onions (or to taste). Reduce heat to low.

Once chickpeas are soft, add cooked onions, diced avocado and tomatoes, lemon juice, olive oil, coriander, cumin, turmeric and garlic salt. Stir well together and serve immediately.

Fruit and Veggie Color Wheel

It’s recommended that adults consume at least 5 servings of fruits and vegetables per day. Unfortunately, the reality of this recommendation is that most people don’t get the amount of servings their body needs to be healthy. For ideas on what fruits and veggies to purchase at the grocery store and descriptions of what each have to offer, take a look at the list below:

GREEN FRUITS AND VEGGIES

Examples:

Leafy greens (collard, mustard, and turnip greens, swiss chard, kale, spinach and lettuce), asparagus, green peppers, broccoli, green beans, peas, green cabbage, green onion, brussels sprouts, okra, zucchini, chinese cabbage (napa/bok choy), green apples, green grapes, honeydew melon, kiwi fruit, artichokes, celery, avocados, limes, zucchini, cucumber.

What do they do for you?

Overall, nutrients found in this green group reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free radicals, and boost immune system activity.

YELLOW-ORANGE FRUITS AND VEGGIES

Examples:

Carrots, summer squash, corn, rutabagas, cantaloupe, grapefruit, lemons, nectarines, organs, peaches, pineapples, tangerines, apricots, mangoes, papayas, nectarines, sweet corn, sweet potatoes.

What do they do for you?

Overall, nutrients in the yellow-orange group reduce age-related macula degeneration and the risk of cancer, lower LDL cholesterol and blood pressure, promote the formation and healthy joints, fight harmful free radicals, and help build healthy bones.

RED FRUITS AND VEGGIES

Examples:

Tomatoes, red peppers, red onions, beets, red cabbage, kidney beans, apples, grapefruit, red grapes, strawberries, cherries, watermelon, raspberries, cranberries, pomegranates, radicchio, radishes, rhubarb.

What do they do for you?

Overall, the red group reduces the risk of several types of cancer, lowers blood pressure and LDL cholesterol levels, act as antioxidants to protect cells from damage, support joint tissues, and help keep your heart healthy.

BLUE-PURPLE FRUITS AND VEGGIES

Examples:

Eggplant, purple grapes, plums, raisins, blueberries, blackberries, purple figs, black currants, prunes.

What do they do for you?

Overall, the blue-purple group support retinal health, lower LDL cholesterol, help boost your immune system, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, and limit the activity of cancer cells, they may also help reduce the risk of stroke and heart disease. Blueberries have been shown in some studies to improve memory and health aging.

WHITE FRUITS AND VEGGIES:

Examples:

Cauliflower, mushrooms, white beans, onions, garlic, parsnips, shallots, turnips, ginger, jicama, bananas, pears, potatoes, white corn.

What do they do for you?

Overall, the white group contains nutrients such as that provide powerful immune boosting activity, reduce the risk of colon, breast, and prostate cancers, help lower cholesterol and blood pressure. Bananas and potatoes are good sources of potassium. Potassium helps your heart and kidneys function, as well as prevent your muscles from getting sore after working out.

Sweet Potato Tortilla Pizza (Vegan Optional)

Sweet Potato Tortilla Pizza

• 2-4 whole wheat tortillas
• 1 sweet potato
• 1 6 oz can tomato sauce
• 1/4 cup scallions
• 1/2 cup spinach leaves
  
• Garlic powder (to taste)
  
• Oregano (to taste)
  
• Basil (to taste)
• Pinch of salt
  
• 1 oz shredded part skim mozzarella cheese (or vegan mozzarella cheese substitute)

Preheat oven to 425 degrees.

Chop up sweet potatoes into small pieces. Lightly coat a pan with olive oil, and add sweet potatoes. Sprinkle garlic powder and salt on sweet potatoes and place in oven for about 20 minutes.

While the sweet potatoes are cooking, chop about 1/4 cup of scallions and set aside. Turn stove on to medium/medium-high and heat up tomato sauce in a small saucepan. Add garlic power, basil, oregano, and salt to taste. Toss in approximately 1/2 cup of spinach leaves and stir in until wilted. Turn burner to low heat.

Poke tortillas with a knife a couple times, place on a pizza or pie pan and bake for about 2 minutes until crispy.

Remove tortillas and sweet potatoes from oven. Add tomato sauce, cheese, scallions, and sweet potatoes on tortilla. Place in over for 5 minutes.

Remove from oven and enjoy!

Veggie Pasta with Pesto Cream Sauce (Vegan Optional)

Veggie Pasta with Pesto Cream Sauce

• Pasta (any type)
• 1 cup skim milk*
• ½ packet of creamy pesto sauce mix
• 1 zucchini (diced into small pieces)
• 1 squash (diced into small pieces)
• 1 packet 8-12 oz mushrooms (sliced)
• 1-2 cups broccoli (chopped into smaller pieces)
• 1 tbs Smart Balance Light® butter
• ¼ cup shredded Mozzarella*
• ½ tsp garlic salt
• ¼ tsp pepper

Prepare pasta as instructed on box.

Meanwhile, heat one tablespoon of olive oil over medium heat in a medium-sized skillet. Add sliced mushrooms, diced zucchini, squash and broccoli and sauté for about 5-10 minutes, until the mushrooms turn from white to brown.

Combine skim milk and creamy pesto sauce mix medium saucepan over medium-high heat. Add butter and stir mixture with a whisk until slightly thickened (3-5 minutes). Once desired thickness is achieved, add in shredded Mozzarella and stir in until melted.

Remove pesto sauce from heat and add in the sautéed mushrooms, zucchini, squash and broccoli. Toss with cooked pasta and serve immediately.

*To make this dish vegan, substitute soy or almond milk for the skim milk and omit the Mozzarella cheese.

Portabella Mushroom Enchiladas (Vegan Optional)

Portabella Mushroom Enchiladas

• 4-5 large portabella mushrooms, diced
• 2 cups fresh spinach leaves
• 1 cup brown rice
• 2 cups red enchilada sauce
• corn or flour tortillas
• 2 tbsp olive oil
• 3 cloves garlic, minced
• ¼ cup shredded part skim mozzarella (optional)

Prepare brown rice as instructed on box.

Preheat oven to 350°. Heat one tablespoon of olive oil over medium heat in skillet. Sauté garlic and mushrooms in olive oil for 4 to 6 minutes, until mushrooms are cooked. Add in spinach leaves with mushrooms and sauté for a couple minutes, until leaves have wilted and become dark green. Remove from heat.

In a large baking pan or casserole dish, place a thin layer of enchilada sauce, about 2 tablespoons, over the bottom surface.

In microwave, heat tortillas for a few seconds, just until soft and easy to roll. Place about 3 tablespoons of the mushroom, spinach, and brown rice in the center of a tortilla. Drizzle with about a tablespoon of enchilada sauce. Wrap and place in the casserole or baking dish. Continue until filling is gone.

Pour extra enchilada sauce top of wrapped enchiladas. If preferred, sprinkle shredded part skim mozzarella on top of wrapped enchiladas. Bake for 20 to 25 minutes, or until sauce is bubbly.