Ingredients

• 1 pound 85% lean ground beef
• 2 tablespoons balsamic vinegar, divided
• ½ teaspoon freshly cracked black pepper
• 2 cups arugula
• 1 teaspoon olive oil
• 4 brioche or whole-grain buns
• ½ cup soft goat cheese, crumbled
• 1 cup strawberries, sliced
• 12 fresh basil leaves, roughly torn

Instructions

1. In a large bowl, mix ground beef with 2 teaspoons balsamic vinegar. Form into 4 patties, handling as little as possible to keep the meat tender. Season both sides with salt and pepper.
2. Preheat grill to medium. Once hot, grill the patties for 8 to 10 minutes over direct heat, flipping once halfway through, until cooked to a minimum internal temperature of 160°F.
3. In a small bowl, toss arugula with remaining balsamic vinegar and olive oil.
4. Assemble burgers by placing each patty on the bottom half of a bun, then add 2 tablespoons goat cheese, ¼ cup sliced strawberries, 4 torn basil leaves and ¼ cup arugula. Top with the bun top and serve immediately.

NUTRITION PER SERVING: 489 calories, 24g total fat, 10g saturated fat, 107mg cholesterol, 755mg sodium, 31g carbohydrate, 1g fiber, 4g sugar, 36g protein, 576mg potassium, 390mg phosphorus

Analysis uses whole-grain buns.

Ingredients

• ½ cup fresh blueberries
• 1 ounce walnut halves
• 1 cup air-popped popcorn
• 1 tablespoon shelled pumpkin seeds
• 1 tablespoon dark chocolate chips

Instructions

1. Combine ingredients in a bowl and gently stir to combine. Eat within 24 hours.

NUTRITION PER SERVING: 187 calories, 14g total fat, 3g saturated fat, 0mg cholesterol, 1mg sodium, 15g carbohydrate, 3g fiber, 7g sugar, 5g protein, 182mg potassium, NA phosphorus

Nutrition information not available for dark chocolate chips.

Ingredients

Pico de Gallo:

• 2 medium ripe tomatoes, cored and diced
• ½ small white onion, peeled and minced
• ½ medium jalapeño, seeded and minced (optional)
• ¼ cup fresh cilantro, chopped
• Zest and juice of 2 medium limes
• ½ teaspoon kosher or sea salt

Fish Tacos:

• 1 pound cod fillet, skin removed and cut into 8 2-ounce portions
• 2 teaspoons olive oil
• 2 teaspoons blackened seasoning
• ¼ cup low-fat or fat-free plain Greek yogurt
• Juice of ½ medium lime
• 8 corn tortillas, toasted
• 1 medium avocado, peeled, cored and sliced

Instructions

1. In a medium bowl, stir together tomatoes, onion, jalapeño, cilantro, lime juice and zest and salt. Cover and refrigerate.
2. Heat a large nonstick skillet or grill to medium heat. Brush both sides of the fish fillets with oil, then coat with blackened seasoning.
3. Cook in the skillet or on the grill 2 to 3 minutes per side until fish reaches a minimum internal temperature of 145°F or flakes easily with a fork.
4. In a small bowl, stir together yogurt and lime juice.
5. Serve fish on toasted corn tortillas with slices of avocado, pico de gallo and a drizzle of lime yogurt.

Cooking note: To make your own blackened seasoning, stir together 1 tablespoon smoked paprika, ½ tablespoon onion powder, 1 teaspoon garlic powder, 1 teaspoon Italian seasoning, ½ teaspoon ground black pepper and ¼ teaspoon cayenne pepper. Add salt as desired.

NUTRITION PER SERVING: 329 calories, 13g total fat, 2g saturated fat, 44mg cholesterol, 409mg sodium, 33g carbohydrate, 6g fiber, 3g sugar, 23g protein, NA potassium, NA phosphorus

Analysis includes jalapeño. Assumed amounts for lime juice and lime peel (subbed lemon peel). Assumed size of corn tortilla to be 6-inch. Reliable nutrition information not available for blackened seasoning and corn tortillas.

Easy Zucchini “Noodles”: In a skillet, heat 1 tablespoon olive oil over medium heat. Add ½ chopped onion and 1 pound lean ground beef seasoned with salt and pepper. Cook for about 10 minutes. Add a jar of pasta sauce to the meat and let it simmer over medium-low heat. Use a potato peeler or spiralizer to create “zoodles” with 4 to 5 zucchinis. Place zoodles in a separate skillet with olive oil over medium heat. Cook for about 5 to 6 minutes, then combine with the sauce mixture. Top with cheese of your choice.

– Marissa Coral

Ingredient Improv: Instead of ground beef, use ground turkey or meatless crumbles. Create “noodles” with other vegetables such as carrots, sweet potatoes or parsnips and cook until fork tender.

Hummus-Stuffed Omelet: Whisk 4 egg whites with turmeric — just enough to color the whites a sunny yellow. Cook eggs omelet-style in a skillet with 1 teaspoon olive oil. Fill the cooked omelet with ¼ cup roasted red pepper hummus, then sprinkle generously with sumac and fold. Top with diced tomatoes.

– Sherri Hoyt, RDN, LD

Ingredient Improv: Create a tangy twist with feta or goat cheese. Add paprika and make it spicy with crushed red pepper or garlic chili sauce.

Peanut Butter Stir-Fry: In a skillet with olive oil, sauté ¼ onion and ½ a block of extra-firm tofu, cubed, over medium heat. Once the onion is soft, add 2 cups frozen broccoli and 1 to 2 cups frozen brown rice. When cooked, add 2 cloves chopped garlic, a splash of orange juice (fresh or refrigerated), 3 tablespoons soy sauce and 2 tablespoons peanut butter. Stir to combine.

– Ashley Reaver, MS, RDN

Ingredient Improv: For extra protein or an alternate texture, use wild rice or quinoa in place of brown rice. Add more colorful vegetables such as chopped carrots and red bell pepper. Any nut butter or sunflower seed butter can be used instead of peanut butter.

Mango Avocado Salsa: Dice 1 mango, 1 avocado and about ½ sweet onion. Place in a large bowl and gently stir to combine. Add ¼ cup (or more) fresh chopped cilantro, juice of ½ or 1 whole lime, a sprinkle of salt and pepper. Gently stir to mix. Eat salsa with tortilla chips, on top of a taco or chicken breast or in a salad.

– Sierra Atkinson, CSCS

Ingredient Improv: To keep the salsa chunky, choose a mango and avocado that are slightly firm. Add sliced cherry tomatoes and cooked black beans or, for a seasonal twist, incorporate diced strawberries or peaches.

Quick Quinoa Bowl: Spoon refried beans or drained and rinsed canned black beans on top of cooked quinoa. Then layer on toppings such as chopped lettuce, diced tomatoes, bell peppers, onions, plus some guacamole and salsa. Mix and enjoy!

– Anna Tseng, MPH, RDN, LDN

Ingredient Improv: Use any type of cooked beans or lentils. Add other ingredients or seasonings such as shredded cheese and chopped fresh cilantro. For a touch of sweetness, toss in some canned pineapple chunks.

Ingredients

Salad:

• ½ cup red pepper, diced
• ½ cup shredded carrots
• ½ cup yellow pepper, diced
• 1 cup shelled edamame, cooked
• ½ cup blueberries
• 1 cup quinoa, cooked
• 1 15-ounce can chickpeas, drained and rinsed

Dressing:

• ¼ cup olive oil
• 2 tablespoons vinegar of choice
• 1 tablespoon maple syrup
• 1 teaspoon Dijon mustard
• ½ teaspoon salt
• ¼ teaspoon fresh ground black pepper

Instructions

1. In a large bowl, mix red pepper, carrots, yellow pepper, edamame, blueberries, quinoa and chickpeas until combined.
2. In a small bowl or jar with lid, combine olive oil, vinegar, maple syrup, Dijon mustard, salt and pepper. Whisk or shake until smooth.
3. Pour dressing over salad and mix to lightly coat.
4. Chill in the refrigerator for 10 minutes and serve cold.

Cooking note: Balsamic, red wine, champagne, rosé, honey apple or apple cider vinegars work well in this recipe. Top salad with chopped fresh herbs such as mint, basil, thyme or cilantro, if desired.

NUTRITION PER SERVING: 269 calories, 12g total fat, 1g saturated fat, 0mg cholesterol, 377mg sodium, 32g carbohydrate, 7g fiber, 9g sugar, 9g protein, NA potassium, NA phosphorus

Analysis uses balsamic vinegar; chopped red bell pepper for yellow pepper; and frozen edamame for shelled and cooked. No potassium or phosphorus nutrition data available for Dijon mustard. 

Ingredients

• 1 ready-made pizza crust
• 1 teaspoon olive oil
• 1 cup part-skim ricotta cheese
• 1 medium peach, pitted and thinly sliced
• 2 tablespoons shelled pistachios, chopped
• 1 tablespoon fresh basil, chopped
• 1 tablespoon regular or hot honey

Instructions

1. Preheat grill to medium. Drizzle both sides pizza crust with olive oil. Once the grill is warm, add crust and cook until golden brown and lightly charred, about 2 to 3 minutes per side.
2. Remove crust from grill and allow to cool slightly. Use a spoon to spread ricotta cheese on top of the crust. Add peaches, pistachios and basil. Drizzle with honey and cut into slices to serve.

NUTRITION PER SERVING: 244 calories, 9g total fat, 4g saturated fat, 19mg cholesterol, 269mg sodium, 30g carbohydrate, 1g fiber, 8g sugar, 11g protein, NA potassium, NA phosphorus

Reliable nutrition information not available for the assumed 8-inch pizza crust.

Ingredients

Risotto:

• 4 cups low-sodium chicken stock
• 1 tablespoon olive oil
• 1 tablespoon unsalted butter
• 1 small yellow onion, chopped
• 3 garlic cloves, finely chopped
• 1½ cups Arborio rice
• ½ cup white wine
• 1 cup grated Gruyere cheese
• ½ cup grated Parmesan cheese
• Juice of ½ lemon
• ½ teaspoon salt

Mushrooms:

• 2 tablespoons unsalted butter
• 2 garlic cloves, finely chopped
• 1 pound sliced cremini mushrooms
• ½ cup Marsala wine
• ¼ teaspoon dried thyme
• ¼ teaspoon salt
• Pinch black pepper

Instructions

1. In a saucepan over medium heat, warm chicken stock. Once simmering, reduce heat to low.
2. In a saucepan or Dutch oven over medium heat, heat olive oil and butter. Add onion and garlic and cook for 2 minutes. Add Arborio rice and stir for 1 minute. Add white wine and cook until absorbed.
3. Add warm chicken stock, about ½ cup at a time as it is absorbed, and cook over low heat, stirring often, until the rice is cooked through (but not mushy).
4. While rice cooks, prepare mushrooms by melting butter over medium-high heat in a skillet. Add garlic and cook for 30 seconds or until fragrant. Add mushrooms and cook for 5 minutes, stirring occasionally. Add wine and cook until absorbed. Finish with thyme, salt and pepper.
5. Add Gruyere and Parmesan cheeses to the risotto and stir to combine. Finish with lemon juice and salt.
6. Scoop risotto onto serving plates and top with mushrooms.

NUTRITION PER SERVING: 392 calories, 16g total fat, 8g saturated fat, 44mg cholesterol, 594mg sodium, 43g carbohydrate, 2g fiber, 3g sugar, 18g protein, NA potassium, NA phosphorus

Analysis uses generic mushrooms for cremini and adds 4 calories to account for wine in recipe.

Developed by Carlene Thomas, RDN, LD

Ingredients
Parsnip Purée
1 cup pureed parsnip
1½ tablespoon olive oil
2 large parsnips
⅛ cup + 1 tablespoon vegetable or chicken stock
Salt and pepper to taste

Soufflé
3 tablespoons butter
⅛ cup whole wheat breadcrumbs
4 tablespoons freshly grated parmesan
1 cup skim milk
1 bay leaf
1 bunch thyme
1¾ tablespoons whole-wheat flour
3 egg yolks
4 egg whites (at 2 tablespoons each)
½ teaspoon salt

Directions

1. Wash and slice parsnips into ⅓-inch rounds. Toss in olive oil, salt and pepper and put on a small baking pan in the oven at 400°F for 12 minutes.
2. Flip parsnips after 12 minutes and roast for another 6 minutes. Parsnips will just be starting to turn golden brown as they are removed from the oven. Allow to cool slightly.
3. To purée, add ⅛ cup chicken stock to a food processor and pulse until there are no chunks. (Purée will be thick with some fibers.)
4. With 1 tablespoon of butter and a paper towel, coat the interior of the ramekins making sure to butter the base, crease and walls. Mix breadcrumbs and 2 tablespoons parmesan in a bowl and use to coat buttered ramekin interiors.
5. In a small pot, add milk, bay leaf and thyme, and cover and simmer on low for 10 minutes to infuse herb flavors. Strain herbs, pour milk into a measuring cup and set aside. In the same pot, add butter and allow to melt.
6. Add whole-wheat flour and whisk. Cook for one minute to remove floury taste. Slowly pour in herb infused milk, whisking to avoid lumps.
7. Continue whisking on medium for three to five minutes until sauce begins to thicken. In a separate, medium-size bowl, place three egg yolks, beaten. Add half of the white sauce to the bowl of egg yolks and whisk vigorously.
8. Add remaining white sauce and combine. Whisk in the parsnip purée and ¼ teaspoon of salt and the remaining 2 tablespoons grated parmesan.
9. In a standing mixer, beat egg whites to stiff peaks. Into the mixer bowl, fold in one-third of the combined white sauce and parsnip purée at a time, making sure to dig to the bottom to fold in.
10. Spoon in soufflé mix to each ramekin, filling three-quarters of the way. Smooth tops with back of spoon.
11. Set oven to 400°F. Place ramekins on a pan with edges. Pour water into the pan to reach ¼ inch up sides of ramekins. Bake for 25-30 minutes until the tops are golden brown.
12. Top with remaining salt and pepper and serve immediately.

Nutrition Information
Serves 5.
Serving size: 8 ounces

Calories: 257; Total fat: 16g; Saturated fat: 7g; Cholesterol: 137mg; Sodium: 474mg; Carbohydrates: 18g; Fiber: 3g; Sugars: 6g; Protein: 11g (Note: Bay leaf and thyme bunch not included; insignificant contribution.)

Carlene Thomas, RDN, LD, is a private practice and nutrition consultant in Northern Virginia. She is a Stone Soup blogger and author of healthfullyeverafter.co.

Salt & Vinegar Rutabaga Fries with Old Bay Dipping Sauce

Developed by Emily Cooper, RDN

Ingredients
Rutabaga Fries
1½ pounds rutabaga, peeled and cut into ½-inch thick wedges
2 cups + 2 tablespoons white vinegar, divided½ cup water
2 teaspoons + 1 teaspoon kosher salt, divided

Dipping Sauce
½ cup ketchup
1 teaspoon Old Bay seasoning
1 teaspoon hot sauce

Directions

1. Place rutabaga wedges into a large heat-safe bowl with tight fitting lid.
2. In a medium saucepan, combine 2 cups of the vinegar, water and 2 teaspoons of salt in a medium saucepan. Bring to a boil over a high flame. Remove from heat and pour over prepared rutabaga.
3. Secure lid onto bowl and store in the refrigerator for 2 to 4 hours.
4. Preheat oven to 425° F. Coat two 12×16-inch baking sheets with non-stick cooking spray and set aside.
5. Drain rutabaga wedges in a large colander and spread evenly on prepared baking sheets. Bake for 25 minutes, flipping wedges halfway through to brown evenly.
6. Meanwhile, combine all of the sauce ingredients in a small bowl and set aside. Remove fries from oven and transfer to a large mixing bowl.
7. Toss with remaining vinegar and salt. Transfer to a serving plate alongside dipping sauce.

Nutrition Information

Serves 4.
Serving size: 1 cup fries and 2 tablespoon sauce

Calories: 97; Total fat: 0g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: NA*; Carbohydrates: 21g; Fiber: 3g; Sugars: 14g; Protein: 2g; Potassium: 550mg; Phosphorus: 87mg (Note: Assumed 25% absorption of marinade.)

*Some salt is discarded with water when rutabaga is drained; unable to calculate amount of sodium absorbed.

Emily Cooper, RDN, is based in New Hampshire. She is a Stone Soup blogger and the author of SinfulNutrition.com.

Carrot Butter

Developed by Alexandra Caspero, MA, RD, CLT

Ingredients
1 pound carrots
3 tablespoons olive oil, divided
½ cup macadamia nuts
¼ cup fresh orange juice
½ teaspoon cinnamon
2 teaspoons maple syrup
½ teaspoon vanilla extract
Salt and pepper to taste

Directions

1. Preheat oven to 425°F.
2. In a large bowl, toss together roughly chopped carrots, 1 tablespoon of olive oil and a pinch of salt and pepper. (I use ¼ teaspoon salt and ⅛ teaspoon pepper)
3. Arrange carrots in a single layer on a baking sheet or stone and cover with aluminum foil. Bake for 15 minutes.
4. Remove pan from oven, remove foil and return carrots to the oven to cook for an additional 25-30 minutes until golden brown and soft.
5. Remove from oven and let cool slightly.
6. Place chopped carrots in a food processor along with macadamia nuts, cinnamon, maple syrup and vanilla extract. Pulse until combined.
7. With the food processor blade running, slowly drizzle in the fresh orange juice and olive oil. The carrots should be creamy and spreadable. Depending on the strength of your food processer, you might need to add a little more orange juice.
8. Season to taste with salt and pepper. Enjoy on toasted crostini, hearty crackers or as a unique pizza sauce.

Cooking Tip

• Used steamed carrots and your butter will be ready in half the time.

Nutrition Information
Serves 8.
Serving size: ¼ cup

Calories: 141; Total fat: 12g; Saturated fat: 2g; Cholesterol: 0mg; Sodium: 104mg; Carbohydrates: 10g; Fiber: 2g; Sugars: 6g; Protein: 1g; Potassium: 181mg; Phosphorus: 33mg

Roasted Beet Butter

Developed by Alexandra Caspero, MA, RD, CLT

Ingredients
1½ pounds beets
2 tablespoons olive oil, divided
2 tablespoons balsamic vinegar, divided
½ cup hazelnuts, toasted and skin removed
¼ cup vegetable broth or water
5 ounces goat cheese
Salt
Pepper

Directions

1. Preheat oven to 400°F.
2. Wash and scrub beets, removing leaves if attached. Place beets on a large piece of foil and drizzle with 1 tablespoon each of the olive oil and balsamic. Wrap tightly and place in the oven to roast.
3. Beets are done with they can be easily pieced with a knife, about 50-90 minutes depending on the size of the beets.
4. When done, remove from oven and let cool slightly. Remove skin with a paper towel or by running the beet under cool water and rubbing skin off.
5. Quarter beets and place in a food processer with the hazelnuts. Pulse to combine.
6. Add the goat cheese and remaining balsamic vinegar and olive oil. Pulse to combine.
7. Run the food processor and slowly add vegetable broth until the mixture becomes fluffy and smooth. You may not need all the vegetable broth. The beets should be smooth and spreadable.
8. Season to taste with salt and freshly ground pepper.
9. Spread on crostini, crackers, as a sandwich spread, or tossed with hot pasta.

Nutrition Information
Serves 20.
Serving size: ¼ cup

Calories: 144; Total fat: 11g; Saturated fat: 4g; Cholesterol: 11mg; Sodium: 206mg; Carbohydrates: 8g; Fiber: 2g; Sugars: 6g; Protein: 5g;

1 large red bell pepper
1 1/2 teaspoons olive oil
6 cloves garlic
2 tablespoons sun-dried tomatoes, chopped
1 teaspoon peri-peri* spice, ground (use less for milder flavor)
1 tablespoon fresh oregano, stems removed
3 tablespoons white wine vinegar
1 1/2 tablespoons lemon juice
2 tablespoons lime juice
1 teaspoon olive oil
1 teaspoon salt
8 6-ounce chicken breasts

Directions

1. Preheat grill to 450°F.
2. Wash pepper, split open, remove the seeds and white membranes. Drizzle lightly with ½ teaspoon olive oil. Place skin up on a tray and roast until slightly charred. Then remove the pepper and let it cool.
3. Place garlic on tray and roast until soft and aromatic. Set aside to cool.
4. Combine all ingredients in a food processor and puree to a thick paste. Add marinade to chicken. For best flavor, marinate overnight.

Cooking Note

• Peri peri peppers, also known as African bird’s eye chilies, are a popular ingredient in African cooking. Cayenne pepper is a suitable substitute.

Nutrition Information

Serves 8 (Serving size : 1 tablespoon)

Calories 82; Total fat 9g; Sat. fat 1g; Chol. 12mg; Sodium 55mg; Carb. 1g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 23mg; Phosphorous 7mg

Blue Cheese Deviled Eggs

Serves 24

Ingredients:

• 1 dozen hard boiled eggs, peeled
• ¼ cup mayo
• 3 tablespoons chunky blue cheese dressing
• 1 to 2 tablespoons buffalo sauce (depending on how spicy you like it)
• 1 celery stalk, finely chopped
• ½ teaspoon salt
• Freshly ground black pepper, to taste
• Crumbled blue cheese, for garnish
• Chopped celery leaves, for garnish

Instructions:

Halve each boiled egg. Place the whites on a platter and place the yolks in a food processor. Process the yolks until they look like coarse sand, then transfer to a mixing bowl (you can also mash the yolks with a fork if you don’t have a food processor).

Combine the egg yolks with mayo, blue cheese dressing, buffalo sauce and chopped celery. Season with salt and pepper and stir again.

Scoop the yolk mixture into a piping bag (or resealable sandwich bag) and pipe into each egg white. Garnish with crumbled blue cheese and chopped celery leaves. Serve immediately or keep cold until ready to serve.

If you are like me, you might have aging sheet pans in your kitchen that were passed down from your parents or grandparents. I hold onto them because I never have enough sheet pans for food prep, meals, baking, grilling or preparing for a media segment. That’s why I am thrilled to add a new pan to mix.

The Bamboozle Prep ’n Serve Tray Set caught my eye because of its versatility and stackable components, including a large tray with a lip for easy carrying, medium tray with a tool rest and six 14-ounce cups. All the components are different colors and are much more fun than standard sheet pans.

When I opened the box, I was impressed by the products being lightweight but surprisingly sturdy. After a quick wash, I was ready to use the set for an upcoming media segment on mocktails. I used the medium tray for garnishes, and the tool rest was handy for a mixing spoon. I used the serving cups for different mixers. The segment was a breeze!

The following weekend, I used the Prep ’n Serve Set for a party to serve a variety of nibbles to my guests. I was able to separate the sweet from the savory foods, and the cups added an element of depth to enhance the visual appeal of the spread. I liked that I could easily separate the medium tray from the large tray to pass around to guests. The other thing I really love about this product is the sustainability aspect. The trays and cups are made from Astrik, a 100% plant-based composite that is renewable, biodegradable, emits less CO₂ than traditional oil-based plastics and is dishwasher safe. The paper packaging is all recyclable, and the padding material is made from cornstarch. To dispose of it, simply submerge it in water and it melts. Mind blown!

After using the Bamboozle Prep ’n Serve Tray Set at least five times, I willingly retired a few of my tired sheet pans. It makes my time in the kitchen more efficient, and I feel good about decreasing my carbon footprint.

Slow Cooker Beef Stew

Serves 6

Ingredients:

• 1 pound of stew beef, cut into 1-inch cubes
• ¼ cup flour
• 1 teaspoon salt
• 1 teaspoon pepper
• 3 tablespoons olive oil
• 2 tablespoons tomato paste
• 1 teaspoon dried thyme
• 3 cups beef broth
• 1 teaspoon Worcestershire sauce
• 3 minced garlic gloves
• 1-ounce container sliced mushrooms
• 3 medium carrots, peeled and diced
• 1 medium whole onion
• 1 large potato, peeled and diced
• 3 stalks of celery, sliced

Instructions:

In a bag or container combine flour, salt and pepper and stir in cubed beef and shake to coat beef. Heat olive oil in large skillet over medium heat and add the meat. Brown the meat in batches (cook until you have a crispy crust, not all the way through).

Add meat to slow cooker along with whole onion, garlic, tomato paste, broth, Worcestershire sauce, celery, carrots and potato and stir to combine. Set slow cooker on low setting for 6 to 7 hours or high setting for 3 to 4 hours. Stir at about the half way point.

During the last 15 minutes stir in 1 package of frozen mixed veggies (I did corn, green beans, carrots and peas) for extra vegetables. When the meat is tender and falls apart with a fork it is done and the stew is ready. Remove whole onion when ready to serve.

Sometimes I’ll make my own if the basil is fresh, but a good store-bought pesto is perfect, too. No judgment for all of us who are just trying to get dinner on the table.

I add more flavor to this dish with the sundried tomatoes and pine nuts. My son loves pine nuts, so I add them to a lot of pastas, and I love sundried tomatoes, so they often make an appearance. I call this more bang for the buck — big flavor for not a lot of ingredients.

How do you add more nutrition to this? Add beans. I like chickpeas, but black-eyed peas would be delicious in this too.

What I really love about this pasta is that you get protein from the peas and the chickpeas, but you could always add more — maybe chicken or shrimp.

Pesto Pasta, Peas and Chickpeas

Ingredients:

• 8 ounces fusilli pasta
• ½ cup basil pesto
• 1, 15-ounce can chickpeas, drained and rinsed
• 1 cup frozen peas, thawed
• 4 ounces (¼ cup) chopped sundried tomatoes in olive oil, drained
• ¼ cup pine nuts

Instructions:

Cook pasta according to package directions. When it’s cooked a to your liking, add to a serving bowl. Mix with pesto and add chickpeas, peas, and sundried tomatoes. Sprinkle pine nuts on top.

Vegan Corn Chowder with Potatoes and Basil

Ingredients:

• 3 tablespoons vegan butter, divided (or olive oil)
• 1 large yellow onion (finely diced)
• 1 bay leaf
• ¼ teaspoon dried thyme
• 1 inch large leek (the white part plus the green sliced into thin rounds)
• 1 pound medium yellow potatoes (peeled and diced, about 3)
• 1 quart vegetable stock
• 4 cups corn kernels
• 1 ½ teaspoon salt
• 2 branches fresh basil (plucked and stems reserved, about 8 leaves)
• 1 teaspoon freshly ground pepper
• 1 large yellow bell pepper, diced
• 1 cup unsweetened soy milk

Instructions:

Melt 2 tablespoons vegan butter in a soup pot and add the onion, bay leaf, thyme and leek. Cook over low heat until the onion is soft, about 10 to 12 minutes, stirring occasionally. Add the potatoes, vegetable stock, and 1 ½ teaspoons salt and bring to a boil. Lower the heat and simmer, partially covered, until the potatoes are tender, about 20 minutes. While the soup is simmering, sauté the pepper in the remaining tablespoon of vegan butter in a small skillet until tender, about 10 minutes.

Use an immersion blender on about ¼ the pot of soup, blending some of it but not the majority. Add the corn and soy milk. Simmer until the soup is heated through and the corn is tender, about 5 minutes. Add the peppers to the soup then serve with thinly sliced basil leaves and black pepper.

Chili Crisp Feta Dip

Serves 8

Ingredients:

• 1 brick cream cheese, room temperature
• ½ cup crumbled feta
• ¼ cup spicy chili crisp, plus more for garnish
• 2 tablespoons half and half
• 2 tablespoons honey, plus more for garnish
• ½ teaspoon salt
• 1 green onion, thinly sliced, plus more for garnish
• Sesame seeds, for garnish

Instructions:

Place cream cheese, feta, chili crisp, half and half, honey and salt in a food processor and process until combined.

Transfer mixture to a mixing bowl and stir in green onion.

Place dip in a serving bowl and garnish with a spoonful of chili crisp, sliced green onion, sesame seeds and a drizzle of honey.