Hearty Vegetable Soup

Nothing satisfies on a chilly day like a hearty homemade soup. This veggie-packed recipe makes enough for several meals and freezes well.

Total Time: 43 min.

Prep Time: 15 min.

Cooking Time: 28 min.

Yield: 8 servings, about 1½ cups each

Ingredients:

1 Tbsp. olive oil

1 medium onion, chopped

2 medium carrots, sliced

2 cloves garlic, chopped

1 cup white corn kernels

1 (14.5 oz) can diced tomatoes, no salt added

3 cups low-sodium organic vegetable broth

1 tsp. dried ground thyme

2 bay leaves

1 cup broccoli florets (or cauliflower florets)

2 medium red or white potatoes, cut into ¾-inch cubes

1 medium yellow squash, cut into ¾-inch cubes

1 cup medium zucchini, cut into ¾-inch cubes

Preparation:

1. Heat oil in large stockpot over medium-high heat.

2. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

3. Add garlic; cook, stirring frequently, for 1 minute.

4. Add corn, tomatoes, broth, thyme, and bay leaves. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes.

5. Add broccoli and potatoes; cook, stirring occasionally, for 5 to 6 minutes.

6. Add squash and zucchini; cook, stirring occasionally, for 5 to 6 minutes.

Egg White Scramble with Chicken

This satisfying scramble is a great choice to start the day with plenty of protein.

Total Time: 12 min.

Prep Time: 5 min.

Cooking Time: 7 min.

Yield: 1 serving

Ingredients:

Nonstick cooking spray

6 large egg whites (2/3 cup)

3 oz. cooked chicken breast, diced

3 Tbsp. shredded Parmesan cheese

Sea salt and ground black pepper (to taste; optional)

5 fresh basil leaves, chopped (for garnish; optional)

Preparation:

1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.

2. Add egg whites; cook, stirring constantly, for 3 to 4 minutes, or until almost set.

3. Add chicken and cheese; cook, stirring frequently, for 2 to 3 minutes, or until eggs are set.

4. Season with salt and pepper if desired; garnish with basil.

Cranberry Sauce

This cranberry sauce is a great alternative to the super sugary variety.

Total Time: 25 min.

Prep Time: 10 min.

Cooking Time: 15 min.

Yield: 32 servings, 2 Tbsp. each

Ingredients:

½ cup 100% orange juice

½ cup unsweetened apple juice

1 tsp. finely chopped orange peel

½ tsp. ground cinnamon

¼ tsp. ground nutmeg

¼ tsp. ground ginger

1 (12 oz) bag fresh cranberries, rinsed

1 cup chopped raw pecans

½ cup raisins

⅔ cup canned crushed pineapples, packed in juice

2 Tbsp. pure maple syrup

Preparation:

1. Bring orange juice, apple juice, orange peel, cinnamon, nutmeg, and ginger to a boil in medium saucepan over medium-high heat.

2. Add cranberries. Reduce heat to medium-low; cook, uncovered, for about 10 to 12 minutes.

3. Add pecans, raisins, and pineapple; cook for 2 minutes, or until heated through. Remove from heat.

4. Add maple syrup; mix well.

5. Cool before serving.

Simple Gravy

In this flavorful vegan gravy, nutritional yeast provides the B12 missing from many meat-free gravies.

Total Time: 25 min.

Prep Time: 5 min.

Cooking Time: 20 min.

Yield: 20 servings, 2 Tbsp. each

Ingredients:

¼ cup olive oil

½ medium onion, chopped

2 cloves garlic, finely chopped

½ cup arrowroot

4 tsp. nutritional yeast

¼ cup reduced-sodium soy sauce

2 cups low-sodium organic vegetable broth

¼ tsp. ground black pepper

Preparation:

1. Heat oil in medium saucepan over medium heat.

2. Add onion and garlic; cook, stirring frequently, for 3 to 5 minutes, or until translucent.

3. Add arrowroot, nutritional yeast, and soy sauce; mix well to form a smooth paste.

4. Slowly add broth; whisking constantly to blend. Season with pepper.

5. Bring to a boil. Reduce heat to low; gently boil, stirring frequently, for 8 to 10 minutes or until thickened.

Curried Cauliflower

Curry powder and Himalayan salt give cauliflower a flavor-makeover in this super healthy dish.

Total Time: 30 min.

Prep Time: 5 min.

Cooking Time: 25 min.

Yield: 1 serving

Ingredients:

1½ Tbsp. extra-virgin olive oil

½ to 1 tsp. curry powder

½ medium cauliflower, remove stems, trimmed into large florets

¼ tsp. Himalayan salt

Preparation:

1. Preheat oven to 400° F.

2. Heat oil in small skillet over medium-low heat. Add curry powder; cook, stirring constantly, for 15 to 30 seconds, or until fragrant, taking care not to burn. Remove from heat.

3. Combine cauliflower and curry powder in glass baking dish. Add salt if desired; mix well.

4. Bake, stirring gently 2 to 3 times, for 20 to 25 minutes, or until tender.

Zucchini Stuffing With Mushrooms and Garlic

We gave traditional bread stuffing a lean makeover. Our healthier version uses whole grain bread and is loaded with colorful veggies!

Total Time: 1 hr.

Prep Time: 15 min.

Cooking Time: 45 min.

Yield: 10 servings

Ingredients:

1 Tbsp. olive oil

1 medium onion, chopped

4 medium shallots, chopped

2 medium celery stalks, chopped

2 medium red (or green, orange, or yellow) bell peppers, chopped

4 cloves garlic, finely chopped

1 medium zucchini, sliced

1 medium yellow squash, sliced

1 cup sliced mushrooms

½ cup chopped fresh parsley

½ cup raisins

8 cups whole-grain bread cubes

3 cups low-sodium organic vegetable (or chicken) broth

2 Tbsp. white wine (optional)

Nonstick cooking spray

Preparation:

1. Heat oven at 350° F.

2. Heat oil in a large nonstick skillet over medium-high heat.

3. Add onions, shallots, celery, and bell peppers; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.

4. Add garlic, zucchini, squash, and mushrooms; cook for 2 to 3 minutes. Remove from heat.

5. Combine onion mixture, parsley, raisins, bread, broth, and wine (if desired) in a large bowl; mix well.

6. Place stuffing in a 3-quart baking dish lightly covered in spray. Bake for 30 to 35 minutes, or until cooked through.

Salad Niçoise

We gave this classic French salad a healthy makeover! It makes a filling lunch or dinner and has only 291 calories per serving.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 5 servings

Ingredients:
2 Tbsp. red wine vinegar
2 Tbsp. fresh lemon juice
2 Tbsp. coarse-grained Dijon mustard
½ tsp. ground black pepper
2 Tbsp. extra-virgin olive oil
6 cups shredded romaine (or Bibb lettuce or mixed greens)
1 (7-oz) can solid white tuna, packed in water, drained, flaked into large pieces
8 oz steamed green beans, cooled
4 boiled medium new potatoes, cooled, cut into bite-sized pieces
2 large hard-boiled eggs, quartered lengthwise
4 medium tomatoes, quartered
¼ medium red onion, sliced
8 black olives, pitted
2 Tbsp. finely chopped Italian parsley (for garnish; optional)

Preparation:
1. Combine vinegar, lemon juice, mustard, and pepper in a medium mixing bowl; whisk to blend.
2. Slowly add oil, whisking continuously, until blended. Set aside.
3. Evenly arrange lettuce on five serving plates. Top with tuna, green beans, potatoes, eggs, tomatoes, onion, and olives.
4. Evenly drizzle dressing over salads.
5. Garnish with parsley if desired.