Find healthy recipes using fresh ingredients that you can buy with your Veggie RX voucher. These meals will leave you full and satisfied.
The flavors of Mexico come together with spaghetti squash. These spaghetti squash boats are an easy to make, filling meal.
Easy Mexican Spaghetti Squash Boats
Makes 2 servings
1 medium spaghetti squash
1 tbsp olive oil
1/2 cup onion, chopped
2 larger garlic cloves, minced
1/2 cup red pepper, chopped
1 jalapeno pepper, chopped (remove seeds for less spice)
1/2 cup canned corn, drained and rinsed
1/3 cup canned black beans (no salt added), drained and rinsed
1/2 lb lean ground turkey
2 tbsp taco seasonings (add extra cumin and chili pepper to taste)
cheese and cilantro (optional)
1. Preheat oven to 350 degrees. Place full spaghetti squash in the oven on a baking sheet and cook for 45-50 minutes. Let cool completely. Cut in half and use a spoon to scoop out the seeds. Loosen up the rest of the ‘spaghetti’ with a fork.
2. While the spaghetti squash is cooking, heat olive oil in a medium pan over medium heat. Throw in the onion and garlic, cooking until slightly browned.
3. Add in the red pepper and jalapeño pepper, cooking for another 3-5 minutes. Stir in the corn and beans.
4. In a separate pan, cook the ground turkey until completely cooked through and no longer pink. Stir in the taco seasonings and spices, and then add to the cooked vegetable and pepper mix.
5. Scoop the veggie/turkey mixture into each squash boat and top with cheese (optional).
6. Place in the oven on low broil for 2-4 minutes until slightly browned.
7. Top with cilantro, sour cream, salsa, or your favorite toppings!
Recipe by Kathleen Schofield, MS, RDN
Spaghetti squash is a great alternative to pasta. You won’t need any special tools to make the noodles either, simply shred the insides in long, spaghetti like strands. Spaghetti squash with mushrooms is a simple, elegant dinner.
Roasted Spaghetti Squash with Mushrooms
Makes 3 servings
1 medium spaghetti squash — about 2 pounds
1 tbsp. olive oil — plus additional for drizzling on squash
1 tsp. kosher salt — divided
16 oz. sliced mushrooms (white or brown)
2 cloves garlic — minced
2 tbsp. minced fresh thyme — or 1 tsp. dried thyme
1/4 tsp. black pepper
1/4 cup minced fresh parsley — plus additional for serving as desired
3 cups fresh spinach — roughly chopped
4 oz. grated Parmesan (optional)
1. Preheat your oven to 375 degrees F. Lightly coat a large baking sheet with cooking spray. Set aside.
2. Halve the spaghetti squash and remove the seeds. Lightly drizzle and rub the insides and outsides of the squash with olive oil, sprinkle the insides of each half with 1/4 teaspoon kosher salt, then place cut sides down on the prepared baking sheet. Bake the squash until fork tender, about 25 minutes. Let rest for 10-15 minutes, until cool enough to handle, then shred the insides into strands with a fork. Set aside.
3. Meanwhile, heat 1-tablespoon olive oil in a large, deep skillet over medium high. Add the mushrooms and sauté until golden brown, about 8 minutes. Add the garlic, thyme, remaining 1/2 teaspoon salt, and black pepper, then sauté until fragrant, about 1 additional minute. Add the chopped spinach by handfuls, allowing it to wilt, then adding more as it will fit into your skillet. Cook just until all of the spinach wilts, about 2 minutes.
4. Add the shredded squash to the skillet, and then cook just until heated through, about 2 minutes. Taste and add additional salt and pepper as desired. Stir in the Parmesan (if using) and parsley. Serve warm, topped with additional parsley and Parmesan as desired.
Recipe by Kathleen Schofield, MS, RDN
There always seems like there’s never enough time in the day to get everything done. On top of that, trying to eat well for your health can leave you feeling stressed. Try this old-time favorite chicken noodle soup recipe with a twist. Substitute the traditional noodle with Quinoa which is a high protein whole grain. You can also add half traditional noodles and half quinoa if you want to mix it up a little. This recipe cooks for 3 and half to 4 hours while you can be out getting errands done.
Slow Cooker Chicken Noodle Soup with Quinoa
Makes 8 – 10 Servings
3 chicken breasts
6 cups low sodium chicken stock
3 sticks of celery, sliced
2 small yellow onions, chopped
3 large carrots, chopped
1 full cup quinoa (uncooked)
3 tsp minced garlic (3 cloves)
1/2 tsp thyme
1/2 tsp oregano
1/4 tsp black pepper
2-3 cups of kale, shredded
sprinkle of parsley (fresh or dried)
sprinkle of mozzarella cheese
1. Add whole chicken breasts to the crockpot.
2. Chop up the celery, onions, and carrots and add to the crock pot.
3. Add uncooked quinoa, garlic, and seasonings and cook on high for 3.4-4 hours.
4. After it has cooked, take out chicken breasts and shred, and add back to the crock pot.
5. Continue cooking until the carrots are tender or done to your liking.
6. Add kale the last 10-20 minutes before serving.
In Washington, we take advantage of every sunny day, regardless if it is warm out or not. As spring temperatures start to climb, any sunny day is a good excuse for lemonade. This recipes transforms classic lemonade by adding strawberries and basil – two foods that will be more abundant as the weather heats up.
4 cups filtered water
2 cups hulled strawberries
1 lemon, peeled, halved and seeded
½ cup loosely packed fresh basil leaves
4 drops liquid stevia
Combine all ingredients in a blender and process until smooth (about 60 seconds). Serve over ice and enjoy!
Try this healthy and super quick cookie dough recipe. This cookie dough yogurt gives a little bit of sweetness while filling up your body with protein, calcium, and a little dark chocolate. Top it with some fresh berries and you have one nutritious snack. For busy mornings, it makes a quick breakfast option that can be taken on the go. Cookie dough yogurt for breakfast? Go ahead, we won’t tell.
5.3 oz plain greek yogurt
1 Tbsp honey
1 Tbsp almond butter
1 Tbsp mini dark chocolate chips
1/2 Tbsp coconut shavings
1/2 Tbsp ground flax seed
1/2 Tsp vanilla extract
Fresh berries as desired
Sprinkle of sea salt
Combine all ingredients and mix well. Enjoy!
Comfort Food Inspired Favorites
Tired of the same boring dinner, night in and night out? Don’t let dull, tasteless meals become the norm. Instead, try this catfish recipe that is sure to spice up your night.
Catfish with Peppercorns on a bed of Sautéed Spinach and Matchstick Vegetables subjects taste buds to flavors that are sure to entice any lover of spice. The U.S. Farm-Raised Catfish has a pleasing, mild taste that blends flawlessly with the pepper and vegetable flavors.
This simple catfish recipe boasts a long name with a simple preparation.
Catfish with Peppercorns on a Bed of Sautéed Spinach and Matchstick Vegetables
Makes Six Servings
Six 7-ounce catfish fillets
Salt to taste
2 tbsp black peppercorns
2 tbsp white peppercorns
2 tbsp green peppercorns
2 tbsp red peppercorns
2 tbsp mustard seeds
3 tbsp canola oil
16 ounces fresh spinach
1 clove garlic, minced
1 tsp crushed red pepper flakes
1. Season catfish fillets on both sides with salt.
2. Grind all peppercorns and mustard seeds in a coffee or nut mill. Spread peppercorn mixture on a small plate. Press one side of each fillet into the peppercorn mixture.
3. Heat oil in a large sauté pan over medium heat. When oil is hot, add fillets peppered side down, cooking no more than two or three at a time, depending on size of pan. Do not over crowd pan or allow pan to cool with each addition.
4. Sauté catfish for about two minutes to form a crust. Carefully turn fillets and cook for two more minutes, or just until the fillets are semi-firm.
5. Sauté spinach, garlic and crushed red peppers in one tablespoon canola oil.
6. Arrange equal portions of sautéed spinach and matchstick vegetables on each of six plates to cover the bottom of the plates. Place catfish fillets peppercorn side up on top of vegetables.
Swap tortillas for cabbage leaves in this twist on enchiladas from Delish.
Best of all, it’s low carb!
Low Carb Cabbage Enchiladas
Makes Four Servings
1 head green cabbage
2 tbsp extra-virgin olive oil
1 large onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
2 tsp ground cumin
2 tsp chili powder
3 cups cooked and shredded chicken
1 1/3 cups red enchilada sauce, divided
2 tbsp chopped cilantro, plus more for garnish
1 cup shredded Monterey Jack
1/2 cup shredded cheddar
sour cream, for drizzling
1. Preheat oven to 350º. In a large pot, boil 4 cups water. Using tongs, dip each cabbage leaf in water for 30 seconds and place on a paper towel-lined plate to dry.
2. In a large skillet over medium heat, heat oil. Add onion and bell pepper and season with salt. Cook until soft, 5 minutes, then stir in garlic, cumin, and chili powder. Add shredded chicken and 1 cup enchilada sauce and stir until saucy. Turn off heat and stir in cilantro.
3. Place a heaping spoon of chicken mixture into the center of each cabbage leaf. Fold the short sides of the cabbage leaf in first, then roll into a cylinder — like a burrito! Repeat until all chicken mixture is used.
4. Spoon remaining 1/3 cup enchilada sauce over cabbage enchiladas and sprinkle with both cheeses. Bake until melty, about 20 minutes. Garnish with sour cream and more cilantro and serve
Swapping out pasta for a vegetable noodle alternative is a great way to get an extra serving of veggies while cutting carbs. This Zucchini Noodle Spaghetti Bake can be made in larger batches and frozen for a quick meal later on.
2 oz. spaghetti noodles
1 tsp olive oil
1/2 small yellow onion, thinly sliced
2 cloves garlic, minced
3 large zucchini
1/2 tsp Italian seasoning
1/4 tsp salt
1/4 tsp black pepper
2 cups tomato sauce
1 cup shredded mozzarella cheese, divided
Basil for garnish, if desired
1. Heat oven to 400 degrees F. Cook pasta according package directions. Once done, drain and set aside.
2. While pasta is cooking, heat a large oven safe pan over medium heat. Add olive oil and onions and cook for 3-4 minutes.
3. While onions are cooking, spiralize the zucchini (or cut in thin strips if you don’t have a spiralizer). Add garlic, zucchini, salt, pepper and Italian seasoning to the pan and cook for about 7 minutes, until zucchini is tender. There will probably be a fair amount of water that comes out of the zucchini, I like to use a turkey baster, or spoon, to discard as much of the water as I can.
4. Next, add the spaghetti noodles, tomato sauce and 1/2 cup of the cheese. Stir until everything is combined and then sprinkle the remaining 1/2 cup of cheese on the top. Place the pan into the oven and bake until cheese is melted and sauce is bubbly, 10 – 15 mins.
5. Top with fresh basil if desired and enjoy while hot!
Quinoa is a heart healthy super grain. Any guesses on how to pronounce it? Watch this cooking tutorial and learn how to make a big batch taco salad with flank steak and quinoa.
Quinoa Taco Salad
2 3/4 cups water
1 1/2 cups uncooked tricolor quinoa, rinsed and drained
1 1/2 pounds sweet potatoes, cut into 3/4-inch cubes (about 5 cups)
6 tbsp olive oil, divided
3 tsp chili powder, divided
3 tsp ground cumin, divided
1 pound lean flank steak
2 1/2 tsp kosher salt, divided 5 medium scallions
1 (15-oz.) can no-salt-added black beans, rinsed and drained
1 1/4 cups frozen or fresh corn kernels (about 3 ears)
3 medium-sized radishes, thinly sliced (about 1/2 cup)
1/2 cup chopped fresh cilantro
1/2 cup roasted pumpkin seed kernels (pepitas)
1 tbsp honey
1 tsp lime zest, plus 1/4 cup fresh juice
1 medium-size red Fresno chile, thinly sliced
1. Preheat oven to 450°F. Bring water and quinoa to a boil in a medium saucepan over high. Reduce heat to medium-low; cover, and simmer until tender, about 12 minutes. Remove from heat; let stand 3 minutes. Fluff with a fork, and pour onto a large baking sheet to cool, about 20 minutes. (You should have about 5 cups cooked quinoa). Transfer to a large bowl.
2. Toss together sweet potatoes, 2 tablespoons of the oil, 2 teaspoons of the chili powder, and 1 teaspoon of the cumin on a large rimmed baking sheet. Arrange in an even layer, and bake until tender and browned, 15 to 20 minutes, stirring after 10 minutes. Let cool 20 minutes. Transfer to bowl with quinoa.
3. While quinoa cools, heat a large cast-iron skillet or grill pan over medium-high. Rub steak with 1 teaspoon of the salt, and remaining 2 teaspoons cumin and 1 teaspoon chili powder; spray steak and scallions with cooking spray. Add steak to skillet, and cook until browned and a thermometer inserted in thickest portion registers 125°F for medium-rare, 3 to 4 minutes per side, or until desired degree of doneness. Transfer to a cutting board, and let rest 5 to 10 minutes. Add scallions to skillet, and cook until charred, about 6 minutes, turning once. Transfer to cutting board with steak. Coarsely chop scallions, and cut steak into 3/4-inch chunks. Transfer to bowl with quinoa. Add beans, corn, radishes, cilantro, and pepitas; stir to combine.
4. Whisk together honey, zest, lime juice, and remaining 4 tablespoons oil and 1 1/2 teaspoons salt in a small bowl; drizzle over quinoa mixture, and toss to coat. Garnish with chile slices, if desired. Serve immediately, or cover and chill until ready to serve.
Fries are hard to resist. If you’re looking for a healthier option, try these baked carrot fries from Tasty. The added garlic and parmesan make them hard to resist.
Garlic Parmesan Carrot Fries
Makes 2 servings
1 tbsp oil
¼ cup parmesan cheese
1 tbsp garlic powder
1 tsp pepper
¼ cup fresh parsley, chopped
½ tsp salt
2 tbsp greek yogurt
1 tbsp lemon juice
½ tsp garlic salt
1 tsp pepper
1. Preheat oven to 400°F (200˚C).
2. Slice the top and bottom off of carrots then slice them in half, slice each half into thirds lengthwise.
3. In a large bowl, mix ingredients with carrot sticks.
4. Spread on a baking sheet.
5. Bake for 15-20 minutes (depending on how crispy you want them).
6. Mix together ingredients for dipping sauce in a small bowl.
7. Serve warm carrots with dipping sauce. Topped with Parmesan and parsley.
Batch Friendly Recipes
Hearty stews and belly-warming soups are coming out of the kitchens; frost is sparkling, and winter Jackets are coming out of hiding. Families are craving slow-cooked, savory meals that yield health benefits and leftovers.
Delicious, savory winter-recipe ingredients that will surely satisfy are white beans and onions. Onions are not only believed to be a cancer preventative, their low-salt, low-fat health benefits are the proactive equivalent to superhero powers. Onions have 25 compounds that lower blood pressure and cholesterol, prevent thrombosis, inhibit strokes and battle heart disease, says the American Heart Association. Plus, the antioxidants and flavonoids found in onions don’t lose their potency once cooked.
This makes them ideal for slow-cooked recipes. They add a punch of flavor and a whopping serving size, making them an affordable luxury during the chilly winter months.
Use the following recipe for a tasty detour from your typical red chili.
White Bean Chili
Makes Four Servings
1 bag dried white beans
2 Oso sweet onions
1/2 cup garlic (chopped)
1 pound ground chicken or turkey
1 cup celery (chopped)
1 tsp oregano
1/4 cup olive oil
2 each large green mild chili (deseeded)
2 quarts chicken stock or water (to cover)
2 tsp cumin
1. Saute onions, garlic, celery, chilies, chicken/turkey for 10 minutes on medium heat. Add half of the chicken stock. Then add salt, pepper, oregano and cumin and simmer for 45 minutes. Adjust with the remaining chicken stock.
2. Combine all ingredients in crock pot or large heavy-bottomed pot, bring to a boil and then simmer overnight, or 8 hours.
3. Puree 1 cup beans for a thicker chili and serve. Garnish with shredded cheese, fresh cilantro, tarragon or basil, chopped Tabasco peppers, raw chopped onions or hot sauce.s
Those who want to save money and improve their diets can’t do better than brown-bagging their lunch.
Look for recipes that use fresh, whole ingredients and that combine protein with healthy carbohydrates. For example, the following recipe for Rio Star Grapefruit & Quinoa Salad combines vegetables and citrus fruit with quinoa, a whole grain that supplies a complete protein.
Quinoa, which is like couscous in texture, contains protein, iron, fiber and vitamin B6, while fresh grapefruit contains vitamins A and C. Look for Texas Rio Star Grapefruit, a red variety that’s especially sweet. When choosing grapefruit, pick one that feels heavy for its size – that means that it’s extra juicy.
Rio Star Grapefruit & Quinoa Salad
Makes Four Servings
1 Texas Rio Star Grapefruit, sectioned and peeled (reserve the peel)
1 Texas Orange, sectioned
8 thin slices fresh ginger
1/4 cup extra-virgin olive oil
3/4 cup quinoa
1/2 teaspoon kosher salt, plus additional for seasoning
1 tablespoon white wine vinegar
2 teaspoons honey
1 small serrano or jalapeno chile, minced
2 scallions, minced
2 carrots, peeled and diced
2 tablespoons chopped fresh cilantro leaves
Freshly ground black pepper
1. Warm the grapefruit peel, ginger and olive oil in a small saucepan over medium heat. As soon as the oil starts to bubble, remove from heat. Set the oil aside to steep for 30 minutes. Strain and reserve the oil.
2. Meanwhile, rinse and drain the quinoa, and follow the package directions to cook. Transfer the quinoa to a bowl and fluff with a fork. Cool.
3. Segment the grapefruit over a bowl, reserving the segments and juice separately. Whisk 3 tablespoons of the grapefruit juice with the vinegar, honey and salt to taste in a medium bowl. Gradually whisk in 3 tablespoons of the reserved grapefruit oil, starting with a few drops and then adding the rest in a stream to make a slightly thick dressing. Season with pepper to taste.
4. Toss the quinoa with the dressing, chiles, scallions, carrots and cilantro. Season with salt and pepper, to taste.
5. Toss the grapefruit segment into the salad, divide among four plates. Serve warm or at room temperature.
6. Serving suggestion: This salad makes a great packed lunch. If you want to serve this salad at dinner, try it with grilled salmon.
Once you do all the prep work for this Roasted Chicken Thighs with Fennel and Scallions recipe, you can sit back and relax while everything roasts. This recipe uses scallions (green onions) and fennel. These might be new vegetables for you, but this recipe will make them become your new favorite.
Big Batch Chicken Thighs
8 garlic cloves, finely grated
1½ tsp. crushed red pepper flakes
2 Tbsp. honey
5 Tbsp. grapeseed or vegetable oil, divided
8 skin-on, bone-in chicken thighs
2½ tsp. kosher salt, plus more
3 large fennel bulbs sliced into ¾”-thick wedges (reserve stems and fronds for another use)
8 scallions, trimmed
1 lemon, halved
Toasted sesame oil (for drizzling)
1. Place racks in upper third and middle of oven; preheat to 425°. Whisk garlic, red pepper flakes, honey, and 2 Tbsp. grapeseed oil in a large bowl. Season chicken thighs with 2½ tsp. salt and toss to coat in marinade. Arrange, skin side up, on a parchment-lined rimmed baking sheet; let sit at room temperature while you prepare the vegetables.
2. Toss fennel wedges and scallions with remaining 3 Tbsp. grapeseed oil on another rimmed baking sheet. Season with salt, then arrange in a single layer. Roast vegetables on top rack and chicken on middle rack, tossing vegetables halfway through, until vegetables are softened and chicken is browned and cooked through, 35–45 minutes.
3. Divide scallions, two-thirds of the fennel, and 4 chicken thighs between plates. Drizzle with sesame oil and squeeze a lemon half over. Transfer remaining chicken thighs along with any juices from baking sheet to an airtight container; let cool, then cover and chill. Place remaining fennel and lemon half in a separate airtight container; let cool, then cover and chill.
Do Ahead: Chicken and vegetables can be roasted 3 days ahead. Keep chilled.
This colorful summer salad is packed with antioxidants. It can be quickly prepared and taken on the go.
4 oz fresh baby spinach
1/2 cup chopped broccoli
1/2 a ripe avocado
1/4 cup blueberries
1/4 cup crumbled feta cheese
2-4 tbsp dried cranberries
2-4 tbsp roasted, unsalted sunflower seeds
black pepper to taste (optional)
POPPY SEED RANCH DRESSING:
1/2 cup of plain greek yogurt or sour cream
1/4 cup of buttermilk extra if desired
1/4 cup good quality mayonnaise homemade or store bought
1 clove garlic
1/2 tsp lemon juice or white vinegar
1 tsp poppy seeds
1/2 tsp dried parsley
1/2 tsp dried dill
1/4 tsp onion powder
1/4 tsp paprika
1/8-1/4 tsp garlic powder to taste
1/8 tsp sea salt
1/8 tsp black pepper
1. Start with the dressing (skip if using premade.) Ranch dressing always tastes it’s absolute best made ahead of time. Whisk and chill for a few hours before serving or make things simple by tossing it together the night before.
2. Peel 1 clove of garlic, then smash and mince it into a paste.
3. Season with salt.
4. Combine salted garlic paste with remaining dressing ingredients and whisk well.
5. Pop in the fridge to chill for a few hours for flavors to set.
6. Wash + dry spinach.
7. Combine with broccoli, blueberries, dried cranberries, avocado, feta cheese, and sunflower seeds.
8. Toss with dressing and serve.
9. Season with black pepper, to taste.
Puréeing veggies into a soup is an easy, delicious way to get more servings of veggies in your diet. Perfect for the winter months, this Red Pepper and Cauliflower Soup will warm you up.
4 red bell pepper, cut in half and seeds removed
1 small head cauliflower, cut into florets
1 tbsp olive oil
1 tbsp olive oil
1 onion, diced
2 cloves garlic, chopped
1 tsp thyme, chopped
1 pinch red pepper flakes
4 cups chicken broth or chicken stock or vegetable broth.
1 tsp smoked paprika
4 oz goat cheese, crumbled
salt and pepper to taste
1. Place the red peppers on a baking sheet with the cut side facing down, broil until the skins are blackened, about 10 minutes, place in a sealable container and let ‘steam’ for 20 minutes before pinching the skins off and dicing.
2. Meanwhile, toss the cauliflower in the oil, place it in a single layer on a baking sheet and roast in a preheated 400F/200C oven until tender and caramelized, about 20-30 minutes, mixing once in the middle.
3. Heat the oil in a large pan over medium heat and cook the onion until tender, about 5-7 minutes.
4. Add the garlic, thyme and red pepper flakes and cook until fragrant, about a minute.
5.Add the roasted red peppers, cauliflower, broth, paprika and goat cheese and simmer for 10 minutes before pureeing to the desired consistency with a hand blender.
6. Season with salt and pepper and serve garnished with goat cheese.