Eating

This nutritious pasta salad combines whole wheat macaroni with canned tuna or salmon and an array of... This nutritious pasta salad combines whole wheat macaroni with canned tuna or salmon and an array of fresh vegetables including zucchini, celery, carrots, and onion, all tossed in Italian dressing. Packed with fiber, omega-3 fats, vitamins, and minerals, it works equally well as a hearty main dish or a satisfying side. The recipe is flexible and can be easily adapted using whatever vegetables or protein you have on hand. ...more

This versatile fruit salad uses any combination of fresh, frozen, or canned fruits you prefer—such a... This versatile fruit salad uses any combination of fresh, frozen, or canned fruits you prefer—such as strawberries, blueberries, pineapple, oranges, watermelon, or mango—tossed in a light dressing made with fruit juices, honey, and olive oil. The simple five-step recipe is naturally gluten-free and dairy-free, making it perfect for any dietary needs, and can be customized based on what's in season or available in your area. ...more

These simple frozen treats feature banana slices dipped in vanilla yogurt and rolled in crushed grah... These simple frozen treats feature banana slices dipped in vanilla yogurt and rolled in crushed graham crackers, then frozen until firm for a healthy, refreshing snack. With just three ingredients and no baking required, they're easy to make ahead and store in the freezer for a quick, portion-controlled dessert. Each serving of 6 slices provides natural sweetness from the banana, calcium from the yogurt, and a satisfying crunch from the graham cracker coating. ...more

This complete meal features individual foil packets of salmon fillets baked with fresh spinach, red... This complete meal features individual foil packets of salmon fillets baked with fresh spinach, red bell pepper, onion, and zucchini, all seasoned with a flavorful lemon-herb marinade made with garlic, oregano, and olive oil. The easy foil-packet method allows everything to cook together in the oven at 400°F, creating a tender, moist fish with perfectly steamed vegetables in about 20 minutes. This hands-off cooking technique minimizes cleanup and is perfect for portion control, with each individually wrapped packet serving as a complete, nutritious meal. ...more

This protein-packed vegetarian fried rice combines scrambled eggs, edamame, and colorful stir-fry ve... This protein-packed vegetarian fried rice combines scrambled eggs, edamame, and colorful stir-fry vegetables with rice and a touch of low-sodium soy sauce for a quick, nutritious meal. Ready in about 20 minutes, it's a great way to use leftover cooked rice and frozen vegetables for an easy weeknight dinner. Each serving provides 12 grams of protein and 4 grams of fiber, making it both satisfying and dairy-free. ...more

This flavorful Indian-inspired dish features chickpeas simmered in a rich tomato and coconut milk sa... This flavorful Indian-inspired dish features chickpeas simmered in a rich tomato and coconut milk sauce seasoned with curry powder and garam masala spices. Ready in just 20 minutes, it's a protein-packed, vegetarian meal that can be enjoyed on its own or served over rice. The warm, aromatic spices create a comforting, satisfying dish that's naturally gluten-free and dairy-free. ...more

This refreshing, creamy sauce combines low-fat yogurt and non-fat sour cream with grated cucumber, f... This refreshing, creamy sauce combines low-fat yogurt and non-fat sour cream with grated cucumber, fresh dill, lemon juice, and garlic for a light, tangy condiment. Similar to traditional tzatziki, it requires just simple mixing and an hour of chilling to develop flavors. Perfect as a cooling accompaniment to grilled meats, vegetables, or as a healthy dip for pita bread and fresh veggies. ...more

Enjoy the chickpeas for a crunchy snack or add them to salads or pasta dishes for extra crunch. The... Enjoy the chickpeas for a crunchy snack or add them to salads or pasta dishes for extra crunch. The chickpeas are best served right away but can be stored in an air-tight container for 1-2 days. ...more

Enjoy this recipe as a dip for fresh vegetables or whole grain crackers. Hummus is a great addition... Enjoy this recipe as a dip for fresh vegetables or whole grain crackers. Hummus is a great addition to a sandwich or wrap. Experiment with additional flavors by adding roasted garlic, roasted red peppers, cumin and other flavorings ...more

Chickpeas, also called garbanzo beans, are a delicious plant protein. Chickpeas provide protein and... Chickpeas, also called garbanzo beans, are a delicious plant protein. Chickpeas provide protein and other nutrients like fiber, potassium and folate. Chickpeas are commonly used in Asia and the Mediterranean region. ...more

This comprehensive guide explains how to cook with dried, canned, and frozen beans and peas, includi... This comprehensive guide explains how to cook with dried, canned, and frozen beans and peas, including step-by-step soaking and cooking instructions, storage tips, and cooking time charts for different varieties. Learn how to prepare nutritious, affordable legumes like chickpeas, lentils, black beans, and black-eyed peas using traditional stovetop methods or electric multicookers. Perfect for anyone looking to add more protein-rich, fiber-packed beans and peas to their meals. ...more

This is a simple, protein-packed vegetarian salad made with chickpeas (garbanzo beans) combined with... This is a simple, protein-packed vegetarian salad made with chickpeas (garbanzo beans) combined with diced red onion, red bell pepper, and celery. The salad is dressed with a light red wine vinaigrette featuring olive oil, garlic, and black pepper. It's a quick, healthy dish that's high in fiber and protein while being low in sodium and naturally gluten-free. ...more

This is a colorful, healthy vegetarian salad featuring black-eyed peas tossed with red, green, and y... This is a colorful, healthy vegetarian salad featuring black-eyed peas tossed with red, green, and yellow bell peppers, celery, green onions, and fresh cilantro. The vegetables are coated in a tangy red wine vinaigrette made with olive oil, garlic, and a touch of sugar. It's a fiber-rich, low-sodium dish that serves 20 people and works great as a side dish or light meal. ...more

Serve the falafels as a dish by themselves dipped in tzatziki sauce or cucumber Greek yogurt sauce... Serve the falafels as a dish by themselves dipped in tzatziki sauce or cucumber Greek yogurt sauce (see recipe), on top of a Greek salad or wrapped in a pita or tortilla along with lettuce, tomato, cucumbers and tzatziki sauce or cucumber Greek yogurt sauce. ...more