Category Archives Nutrition and Recipes

Quiche is a delicious way to sneak lots of healthy produce into your family, while also minimizing food waste by utilizing a variety of ingredients in smaller quantities. Versatile and quick to prepare, it’s the ideal recipe to have in your repertoire for both easy meal prep and no-stress entertaining. Feel free to swap in similar quantities of produce for…

Comfort food at its finest, this traditional Somali dish comes together quickly, yet tastes of all-day cooking with its complex flavors. Chicken provides protein and satiety, while coconut milk acts as an anti-inflammatory, anti-fungal and antimicrobial ingredient, also supporting cardiovascular health and supplying beneficial medium-chain triglycerides (MCTs), which boost brain health and lower bad cholesterol. While traditionally served over rice,…

Full of bright spring color and flavor, this fresh-tasting salad makes a beautiful addition to your family dinner table. Light-tasting and quick to prepare, this recipe just looks like a celebration of spring. One of the first vegetables ready for harvest each spring, snap peas offer vitamins C and A for an immune system boost, and vitamin K, which helps…

Wonderfully crunchy and perfectly sized, thinly sliced jicama provides an excellent swap for tortillas in this veggie-forward take on tacos. Grown in Mexico and across the Philippines and Asia, jicama is like a cross between a potato and a pear, with a mild flavor and subtle sweetness that makes it ideal for pairing spice and texture. Quinoa fritters serve as…

These lightened-up mushroom shawarma wraps provide all the smoky, savory flavors of the meaty street food favorite, while packing in lots of healthy vegetables, spices and herbs. Mushrooms are a veritable superfood, offering high levels of the antioxidant glutathione, which protects the body from stress and inflammation, and helps it heal after fighting off an illness. They also protect against…

This vibrant and fresh recipe originated in Iran. Candy-colored beets layer with creamy labneh for a delicious and impressive dish that’s as healthy as it is beautiful. Beets are high in digestion-boosting fiber and also contain nitrates which help to widen blood vessels and improve blood pressure. Beets are also a rich source of Vitamin C and iron. Labneh, a…

woman jumping in the air

February is Heart Health Month! Today, we're (virtually) traveling around the world to learn how different cultures with lower rates of heart disease live healthy lives.  In the Western world, rates of heart disease and heart-related illnesses like diabetes have increased in recent decades. But research shows that more traditional diets and ways of living can reduce the risk of…

scallion pancake

Known as "cong you bing" in China, these delicious scallion pancakes are made with dough rather than batter, layered with flavorful scallions and pan-fried, resulting in crispy edges and an irresistible chewy texture perfect for dipping into a savory sauce. Scallions are one of the most affordable superfoods, packed with vitamin C, vitamin B, calcium, potassium and antioxidants. Make up…

You won’t believe that these fudgy, chocolatey treats are made with a few secret ingredients that transform dessert into a nourishing snack. Pumpkin puree goes entirely undetected when paired with rich cacao powder, and supplies a boost of vitamin A and fiber. Black bean flour (available online and in health food stores) delivers that irresistible fudgy texture, while keeping this…

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