From Abbey: “This is one of my favorite salads I’ve created because of the zucchini. Most Greek-inspired salads call for cucumber. But one time, I replaced the cucumber with zucchini and it was a big hit with my family. Why? Because I had made it the night before and it wasn’t soggy the next day like it can get with cucumbers!”
Tag Archives: mono unsaturated fat source
CARE Recipe: Kale and Pistachio Pesto (Lightening Fast Topping to Dinner Protein)
This bright green pesto is packed with flavor and nutrients. Nutrients like lutein and vitamin A, especially important for eye health. Use to dress extra lean protein (like fish or super firm tofu), spread on a sandwich, or add to any combination of cooked grains/roots and leafy and tender vegetables for a fast and delicious salad.
CARE Recipe: Kale Pistachio Pesto Salad
This flexible salad can be made denser for fall/winter depending on which grain you use. Heartier long-grain rice, bulgur, or spelt add welcomed comfort, while grains like quinoa and couscous keep it lighter.
This salad also uses our Kale Pistachio Pesto, packing it with flavor and nutrients. This bright green pesto is packed with flavor and nutrients (like lutein and vitamin A, especially important for eye health).
CARE Recipe: Cauliflower Quinoa Tabouli
In addition to incredible volume to help keep you full, this salad provides a remarkable amount of bioactive compounds. Cauliflower is a member of the brassica family known for their powerful cancer-protecting properties. Parsley is rich in immune-supporting Vitamin C and green onions contain immune and liver boasting sulfur-compounds. Olive oil is a source of desirable monounsaturated fat and, given that all ingredients are enjoyed raw, this salad is a strong natural ‘digestive’.
CARE Snack: Pineapple and Pears with Cottage Cheese and Cashews
Cashews, often deemed indulgent, are a rich dietary source of monounsaturated fat and copper which is essential in energy production, antioxidant functioning and bone formation. Enjoyed in moderation, they contribute to increasing our overall intake of nuts which studies have confirmed can lower our risk of heart disease, lower the risk of developing gallstones, and lower our risk of gaining weight! Participants in a study that consumed nuts 2x per week were 31% less likely to gain weight than those that never ate nuts. Enjoy (in moderation)!
CARE Recipe: Vegan Creamed Spinach Pasta with Peas
Legume-based pasta (like garbanzo, black bean, and soy) is an incredible way to continue enjoying pasta while getting much more nutrition than just carbohydrates provided by flour-based varieties. This recipe pairs legume-based pasta with our Faux Alfredo Sauce (white bean sauce) to make a plant-based protein-rich, fiber-rich (which equals FILLING) meal. Enjoy with endless varieties of leafy and tender veggies!
CARE Recipe: Roasted Chicken and Apple Pomegranate Salad
This salad is as pretty as it is nutritious. Pomegranates have various bioactive compounds that have antioxidant and anti-inflammatory properties against cancer cells. The arils are also a wonderful source of vitamin C and potassium needed to regulate blood pressure. The prebiotic and soluble fibers also help regulate the native strains of gut bacteria. This is a lot of health activity from something we just call “lunch”!
CARE Recipe: Home-made Muesli Bowls
One morning while at a coffee shop, when I ordered one of those paper cups of muesli to which the barista just added water to, I realized my Flax Almond Fiber Mix could be used in the same way – with lower cost and even more nutrition! The fiber and balance of these bowls make them incredibly satiating and effective at keeping blood sugar regulated (equals feeling full and comfortable in-between meals!). They work great for fast breakfasts, on-the-go lunches, or dry staples for camping or keeping at your desk at work. I hope you find them as convenient as I have!
CARE Recipe: Flax Almond Fiber Mix
This nutrient and fiber-rich topper is incredible on yogurt or smoothies. A single serving of this mix provides: fiber (6 grams), vitamin E (6 grams), heart healthy mono-unsaturated fat (4 grams) and omega-3 fatty acids, calcium (48 mg), iron (3 mg), magnesium(123 mg), potassium (311 mg), selenium (18 mg), zinc (3 mg), and lutein/zeaxanthin for eye health!
CARE Recipe: Mollie’s West African Peanut Soup
A CARE member brought a copy of this recipe to me after her family just fell in love with it. It is remarkable how a staple like peanut butter, or other nut butter, can be blended into soup stock transforming it from “the usual” to absolutely unexpected. I added tofu for additional protein compared to the original recipe. This makes this vegan soup an unexpectedly rich source of calcium. Adapted and balanced from Robin Asbell’s recipe in the Star Tribune which she adapted from “The Moosewood Cookbook”.