Preparing food has always brought me lots of pleasure. I never get tired of looking through cookbooks, experimenting with new recipes, trying out new foods or roaming through the supermarket.

I grew up playing outdoors and being part of various sports teams. As I grew older and more competitive, I noticed how food influenced how I performed as an athlete. I started reading more about nutrition and signed up for an introductory nutrition course during my freshman year of college.

My professor was a registered dietitian, and radiated so much passion about food, nutrition, and fitness, that I swiveled my career path towards becoming a registered dietitian. However, I noticed when I entered my dietetics classes, that I looked quite different from most students.

I was the only ethnically diverse student in my classes during undergraduate, graduate school and during my dietetic internship. The most common question I was asked, was “Where are you from?” Sometimes I would respond Washington D.C., or other times I would say I’m from America, but I knew they were really asking about my ethnicity, to which my response has always been, “I am half Persian and half Austrian.” This would always surprise people, and no one could ever correctly guess I was of mixed heritage.

My mom was born in Austria and my father in Iran. They met in Austria and moved to the U.S. before my brother and I were born. They exposed us to their own traditional cultural foods, and I grew up eating a fusion of Iranian and Austrian dishes.

I remember never having a taste for school cafeteria food, so I always requested my mom pack me lunch. She typically would pack me leftovers from dinner, such as a kuku sabzi, a Persian egg and herb frittata, salad olivieh, a Persian salad made of eggs, potatoes and pickles or schnitzel with dartoffelsalat, a customary Austrian dish of fried breaded chicken and potato salad.

At times, I felt embarrassed about my meals, and would hide these from my peers to avoid the dreaded question of, “Ew, what is that?” However, over time, and once I became a credentialed RD, I realized my unique background allowed me to connect more deeply with others from different cultures.

I encouraged my clients to share what they grew up eating and what foods were customary to their unique upbringing. I developed nutrition recommendations for my clients that included traditional staples from their heritage culture. These experiences and my dual heritage background empowered me to encourage my clients and other RDs to proudly share their unique cultural foods, to stop feeling embarrassed, but instead embrace our differences and increase cultural awareness in the field of dietetics.

The team behind Food & Nutrition Magazine® aims to amplify the voices of people of color and other underrepresented individuals in nutrition and dietetics and highlight the experiences of RDNs, NDTRs, dietetic interns and nutrition and dietetics students. Our goal is not only to stand in solidarity, but also help inform our readers and increase awareness about the importance of diversity in the field of nutrition and dietetics. We know it’s not enough, but we hope it’s a step in the right direction that will support meaningful conversations and a positive change in the profession.

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.

In an effort to mix it up every so often, these shrimp tacos were made one weeknight based on some items I had leftover in the fridge. They came out so good that we had them again the following night. And then again the week after. And then again. You get the idea. Now, weeknight meals have never been easier thanks to these flavorful shrimp tacos served with a quick and simple sesame slaw.

The Easiest Shrimp Tacos with Sesame Slaw

Serves 4

Ingredients:

• 1-pound frozen shrimp, raw, peeled, deveined

For the Slaw:

• 12- or 14-ounce bag shredded cabbage and carrots (or buy shredded cabbage and shredded carrots and combine)
• 3 scallions, sliced (both green and white parts)
• 2 tablespoons liquid aminos (or soy sauce)
• 1 tablespoon lime juice
• 1 tablespoon sesame oil
• 1 tablespoon rice wine vinegar
• ½ tablespoon hot honey
• Salt to taste

For Shrimp Seasoning:

• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• ¼ teaspoon salt
• ¼ teaspoon pepper

For the Toppings:

• ½ tablespoon sriracha (or hot sauce of your choice)
• ¼ cup plain Greek yogurt
• 2 tablespoon cilantro, chopped
• 1 teaspoon sesame Seeds
• 1 avocado, diced
• 4 to 6 small tortillas (flour or corn)

Instructions:

Thaw the shrimp either under running water or overnight in the fridge.

In a medium bowl, combine the shredded cabbage and carrots with the diced scallions.

In a small bowl or cup, combine whisk together the liquid aminos or soy sauce, lime juice, sesame oil, rice wine vinegar and hot honey. Taste and add a pinch of salt if needed. Set aside for now

In a large skillet over medium high heat, add 1 tablespoon of olive oil. Once warm, add the shrimp, salt, pepper and garlic powder. Stir to mix and then cook for about 4 minutes on each side, until shrimp is fully cooked and no longer translucent in color.

In a small bowl, quickly combine the sriracha and Greek yogurt. Place some sesame slaw on each tortilla, top with shrimp and then garnish with cilantro, sesame seeds and avocado. Lightly drizzle with a bit of the sriracha Greek yogurt sauce.

Spiced Carrot and Lentil Soup

Ingredients:

• 2 tablespoons olive oil
• ½ medium yellow or white onion or 1 medium shallot, peeled and diced
• 1 ½ pounds carrots, peeled and sliced into rounds (about 4 cups)
• 1-inch piece fresh ginger, peeled and sliced
• 3-4 cloves garlic, peeled and smashed
• 2 ½ teaspoons coarse salt
• 2 teaspoons ground turmeric
• 2 teaspoons ground cumin
• 1 teaspoon ground black pepper
• ¼ teaspoon cayenne pepper
• ½ cup dried red or brown lentils
• 4 cups unsalted vegetable stock
• 15-ounce can full fat coconut milk
• ½ cup fresh cilantro leaves
• Zest and juice of 2 medium limes
• 1 tablespoon honey (optional)

Instructions:

Heat olive oil in a Dutch oven to medium. Add the onion or shallot and sauté 3 to 4 minutes or until slightly soft. Add the carrots and sauté an additional 4 to 5 minutes or until the carrots are slightly soft.

Stir in the ginger, garlic, cumin, turmeric, salt, black pepper and cayenne (if using) for 30 to 60 seconds or until fragrant.

Stir in the lentils, then add the vegetable stock and bring to a simmer for 15 to 20 minutes or until the lentils are soft, stirring occasionally.

Add the coconut milk and cilantro and use an immersion blender to puree the soup until very smooth. Stir in the lime zest and juice. Stir in honey (if using). Taste and adjust the seasoning, if necessary.

Serve with freshly cracked black pepper, if desired.

​Banana Bread Oats Recipe ​

Ingredients: ​

• ½ cup old-fashioned oats
• 1 cup milk of choice
• ½ tablespoon chia seeds
• ½ tablespoon peanut butter
• 1 teaspoon vanilla extract
• Drizzle of preferred sweetener
• ½ to 1 teaspoon ground cinnamon
• ½ ripened banana, sliced
• 1 tablespoon slightly crushed walnuts
• 1 teaspoon coconut oil or unsalted butter

Instructions:

Pour oats, milk, ½ teaspoon cinnamon, peanut butter and vanilla into a pot over medium-low heat. Cook the oats for 7 to 10 minutes or until the oatmeal starts to thicken a bit, stirring between time. Toss in chia seeds toward the end of cooking time.

While the oatmeal is cooking, heat a little oil in small pan.  Toss in the banana slices, drizzle over honey and dust cinnamon over each slice.  Pan fry on each side for a 1 to 2 minutes until the banana slices start to turn a bit golden brown. Gently slide the banana slices to one side of the pan and add the walnuts to toast them for 3 to 5 minutes.

Pour the warm oatmeal into a bowl, sprinkle over walnuts, and decorate the oatmeal with the banana slices.

1. Spend time in nature each day

Research shows a connection between time spent in nature and positive mental well-being. During the winter months when our daylight hours are shorter, it is even more beneficial to get outside and breathe fresh air daily. Although many of our climates do not provide a lot of vitamin D in the winter months, every little bit counts.

Here are some tips to incorporate nature into your routine:

• Start slow. A 10-minute walk each day will help you feel calmer and more energized.
• Walk to begin your day. Prioritize time before your school or workday begins.
• Leave your podcast or music at home. Take in the scenes and sounds of nature and notice the changing landscape around you.

2. Prepare warm, nourishing dishes

Consuming hot meals during the colder months helps to warm you from the inside out, especially when you incorporate warming spices such as cinnamon, cumin, turmeric and ginger. Stretch your dollar and time by preparing one or two big meals over the weekend, to nourish you throughout the week.

Try these amazing recipes:

• Spicy Turkey Chili
• Slow Cooker Chicken, White Bean & Pumpkin Chili
• Carrot Lentil Soup with Fresh Ginger

3. Drink plenty of water

When it’s cold outside, we often reach for a warming cup of coffee or mug of tea. Both beverages have antioxidant properties, but it is important to consume adequate water to stay hydrated.

Incorporate these tips to drink more water throughout your busy day:

• Purchase a large water bottle of 32 ounces or more, so that a few fill-ups get you enough. Keep your water bottle on your desk or workspace, so when you are thirsty, the first thing you reach for is water.
• Make water fun. Create “spa” water at home by adding some slices of lemon or cucumber to your H₂0.
• Eat your fruits and veggies. These foods help keep you hydrated due to their water content. Add a piece of fruit or a side of fresh veggies to each meal.

4. Feel connected to others

Rain, snow and freezing temperatures makes it more daunting to leave the house and brace the elements to connect with people. During winter, it is normal to feel more isolated after spending more time at home, especially if you also study or work from home.

Here are some simple ways to prioritize your people (and stay warm doing it):

• Schedule a standing coffee or lunch date with a friend. Plan to meet at least once a month at a favorite spot.
• Invite a friend or family member for a walk. Select a favorite park or trail to meet at, bundle up and get some steps and time in nature!
• There are many different community organizations that welcome help with activities such as food banks and grocery shopping for seniors. Find a nonprofit with a mission you connect with, invite a friend or classmate and feel good by doing good.

5. Embrace the change by slowing down

Spring and summer are energetically very busy, fruitful times when we naturally feel more active and enjoy packing our days with lots of activity. The fall and winter are a time to slow down and go inward, letting go of what no longer serves us and building up our reserves. As busy students and professionals, slowing down often feels counterintuitive, but it can be simple and nourishing with some easy practices:

• Embrace hygge, a Danish concept which means a feeling of cozy contentment and well-being, by enjoying the simple things in life. Take a study break or spend a weekend morning bundled up with a favorite blanket and mug of tea.
• Practice gentle movement, such as restorative yoga or a nature walk.
• Schedule “unscheduled” time. Leave open space in your calendar, where you have nowhere to be and nothing to do. Allow yourself a break from doing and see what emerges!

I wish you a warm and nourishing season, filled with delicious food and restorative time with others.

This soup is great served with crusty bread, a grilled cheese sandwich or a salad!

Squash Soup

Ingredients:

• 1 large butternut squash, peeled and cubed (seeds removed)
• 2 carrots, peeled and sliced
• 1 onion, chopped
• 4 cloves garlic, minced
• 1 apple, cored and cubed
• 1 tablespoon olive oil
• 3 to 4 cups vegetable broth
• 1 tablespoon fresh sage finely, chopped
• 6 sprigs fresh thyme
• ½ teaspoon celery salt
• ⅛ teaspoon cinnamon
• ⅛ nutmeg
• ⅛ cayenne pepper optional

For Garnish:

• Freshly ground black pepper
• Fresh thyme or sage Leaves
• Roasted pepitas
• Pomegranate seeds

Instructions:

Heat the oil in a large pot over medium heat. Add the onion and sauté for 2 minutes. Add the garlic and sauté another minute.

Add the squash, carrots, apple, herbs and spices and 3 cups of vegetable broth to the pot. Bring to a boil, cover, reduce heat and simmer for 20 minutes or until the vegetables are tender.

Remove the pot from the heat and carefully remove the thyme sprigs.

Carefully blend the soup with an immersion blender until smooth.

Ladle into bowls, garnish if desired and serve!

Cooking note:

• If you don’t have an immersion blender, you could add batches to a traditional blender.
• If you prefer a thinner soup, whisk in an additional cup of vegetable broth.
• Any type of apple will do.

I was born in Havana, Cuba, and immigrated to the United States when I was 10 years old. As the oldest sibling, I was the first in my family to graduate from a U.S.-based university. While I attended Florida International University in Miami, Fl, I was surrounded by people who looked and spoke like me. Most students, professors and eventually preceptors and patients were from otherwise underrepresented communities in the U.S. I looked around and I saw myself; this environment felt like home and I thrived.

It wasn’t until I began venturing outside of Miami that I realized just how underrepresented non-white registered dietitian nutritionists were. To my disbelief, even in major cities like Chicago, where I currently reside, and New York City, RDNs of color continue to be underrepresented.

When I decided to seek new career opportunities in communications and food photography, it was no surprise that I couldn’t readily find RDNs to emulate. If you find yourself in a similar situation, then I have some guidance to share to help you be the first and bring others along:

1. Don’t wait for others. You can’t wait for others to give you permission if you’re going to create something new. If it were an easy decision to make, others would have done it already. Research your new idea and run, don’t walk.
2. Fail and ask for help. It is ok to not know everything, but you need to be open to help from others. You don’t need to get all the information from one place either; take bits and pieces from various sources to grow your knowledge and expertise. Fail, learn, and succeed by seeking new opportunities.
3. Network! Network! Network! This may be number three on the list, but it just might be the most important. No one gets anywhere in life without networking. Networking is not a what-can-you-do-for-me transaction; networking is about building genuine relationships. You can connect with professionals on LinkedIn or go up to someone new at a virtual or in-person conference; most will be willing to answer your questions. Always be kind and remember to respect everyone’s time.
4. Pay it forward. Throughout your journey, don’t forget to help others like you to rise. Use your platform, however big or small, to answer questions and be a mentor to others.

The team behind Food & Nutrition Magazine® aims to amplify the voices of people of color and other underrepresented individuals in nutrition and dietetics and highlight the experiences of RDNs, NDTRs, dietetic interns and nutrition and dietetics students. Our goal is not only to stand in solidarity, but also help inform our readers and increase awareness about the importance of diversity in the field of nutrition and dietetics. We know it’s not enough, but we hope it’s a step in the right direction that will support meaningful conversations and a positive change in the profession.

Apple Pumpkin Muffins with Streusel Topping

Ingredients:

For the Muffins:

• 1 ½ cups whole wheat flour
• 1 cup all-purpose flour
• 1 tablespoon pumpkin pie spice
• 1 cup sugar
• 1 teaspoon baking soda
• 2 eggs
• ⅓ cup oil
• 1 cup pumpkin
• 2 cups finely chopped apples

For Streusel Topping:

• ¼ cup sugar
• 3 tablespoons wheat flour
• ½ teaspoon cinnamon
• 2 tablespoons cold butter

Instructions:

For the muffins: Combine flour, sugar, pumpkin spice, baking soda and salt in a bowl. In a separate bowl combine eggs, pumpkin, oil and mix well. Combine the wet ingredients with the flour mixture until just combined. Add the apples. Spoon batter into greased muffin cups to fill about ⅔ of the way.

For the streusel topping: Combine the sugar, wheat flour, cinnamon in a bowl and cut in butter with fork or pastry cutter. Sprinkle streusel on top of batter in muffin pan. Bake on 350°F for 35-40 minutes.

These air fryer apple chips really do get all crispy and crunchy. And they’re so good for you. Full of all that soluble, cholesterol- and blood-sugar-lowering fiber.

And can we talk about the chocolate tahini dip? It’s kind of like Nutella…if Nutella was full of antioxidants and healthy fats.

Before You Make These Air Fryer Apple Chips:

• Slice the apples super thin if you want crispy chips. Thicker slices will result in chewier chips, which is good too.
• You don’t need any cooking oil for these apple chips.
• You can peel your apples, but there’s no need to. The skin is pretty and adds more fiber.
• These are best eaten the same day. If you keep them overnight, they will soften up. If that happens, you can always pop them back in the air fryer for 10 minutes or so and they’ll crisp back up.
• Even if you don’t love tahini, please try the dip. It’s more chocolatey with just a hint of nuttiness, and it’s really good.

Air Fryer Apple Chips with Chocolate Tahini Dip

Serves 2

Ingredients:

• 2 large apples
• ¼ teaspoon cinnamon
• ⅛ teaspoon nutmeg
• 1 tablespoon maple syrup
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon warm water
• 2 tablespoons tahini

Instructions:

Cut the apples crosswise into very thin slices (about one-sixteenth of an inch). Lightly tap out any seeds from the center.

Place the apple slices in a mixing bowl and sprinkle with the cinnamon and nutmeg. Toss to coat the slices well.

Place the apple slices in the basket of an air fryer. Set the machine to 200°F and set the timer for 30 minutes.

After 30 minutes, toss the apple slices, and set the timer for 30 more minutes at the same temperature. Toss again. Set the timer for 15 more minutes.

The apple chips will crisp up as they cool. If you’re not sure that they are done, take one or two out of the air fryer basket and let them cool. If they’re still chewy, return them to the basket and cook for another 10 to 15 minutes.

To make the dip, combine the syrup, cocoa powder and water in a small bowl. Using a fork, whisk well until the mixture is smooth. Stir in the tahini and whisk until smooth.

It is definitely a convenient breakfast but contains about 12 grams of added sugars. This oven baked oatmeal recipe was designed to mimic those yummy flavors while trying to reduce the amount of added sugars. Sure, it takes a bit longer to prepare (since it has to bake in the oven), but it can be made in advance and just reheat in the morning for a delicious breakfast.

Cinnamon Apple Baked Oatmeal

Serves 6

Ingredients:

• 2 ½ cups Rolled Oats (gluten free)
• 1 tablespoon chia seeds
• 3 tablespoon sugar
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• 1 teaspoon baking powder
• 1 ½ cups milk
• 2 eggs
• 1 teaspoon vanilla extract
• ½ cup unsweetened applesauce
• ¼ cup olive oil
• 1 cups apples, peeled and diced
• ¼ cup almonds, chopped

Instructions:

Preheat oven to 375°F and spray a baking dish with cooking spray (either a 9-inch by 9-inch or a 7-inch by 11-inch dish would work best).

In a large mixing bowl, combine the wet ingredients: milk, eggs, vanilla, applesauce and olive oil. Mix until well combined.

Slowly add the dry ingredients to the mixing bowl: oats, chia seeds, sugar, cinnamon, nutmeg, salt and baking powder. Stir until everything is well combined.

Carefully fold in the diced apples and chopped almonds.

Pour the oatmeal into your prepared baking dish and place in the middle rack in the oven. Bake for 20-25 minutes, until majority of liquid has evaporated, and oatmeal has set. See additional notes below.

Allow to cool slightly before serving. Oatmeal can be stored for 3-5 days in fridge and reheated in microwave. We like serving with dollop of Greek yogurt.

Recipe notes:

• If you like your oatmeal a little moister, then consider cooking for 5 minutes less. If you like it drier, then you may need to add 2-3 minutes.

Heart-Healthy Smoothie

Serves 2

Ingredients:

• 1 cup unsweetened vanilla soy milk
• 1 cup frozen berries
• 1 frozen banana
• 1 cup spinach
• 10 oz. Greek yogurt (I use no sugar added strawberry)
• 2 tablespoons flax seeds
• *If using non-frozen berries or bananas, add ice cubes

Instructions:

Blend all ingredients together and enjoy!

To add some protein, I tossed in chickpeas which provides 10 grams of protein per cup as well as 9.6 grams of fiber. They also turn beautifully golden brown after being roasted.  The Asian-inspired dressing made with ingredients like honey, garlic, chili flakes and soy sauce makes this salad even more crave-worthy.

This salad can be the perfect side, appetizer or addition to your Thanksgiving spread. It can also be made in large batches and portioned into serving containers for a weekly plant-based lunch option. You can also toss in whole grains like quinoa or farro to pack on more protein, fiber and make this salad more of a filling meal.

Roasted Harvest Salad Recipe

Ingredients:

• 1 cup canned chickpeas, drained and rinsed
• 1 cup mini bell peppers, julienne cut
• 1 cup red onion, sliced
• 1 cup Brussels sprout, cut in half
• ½ tablespoon sesame seeds for garnish

Dressing:

• 2 tablespoon olive oil
• 1 teaspoon lemon juice
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon chili flakes
• 1 teaspoon dried parsley
• 2 small garlic cloves, minced
• 2 teaspoon honey
• ¼ teaspoon ground black pepper

Instructions:

Preheat oven to 350°F.

Mix all the dressing ingredients in a small bowl and set aside.

Toss Brussels sprouts, bell peppers, chickpeas, and onions onto a sheet pan. Drizzle over dressing and toss the ingredients to coat well.

Roast in the oven for 25-30 minutes, tossing in between time.

Plate the salad and sprinkle over sesame seeds. You can also make additional dressing to lightly drizzle on the serving plate for more flavor. Enjoy warm!

Cooking note:

• Store extra in an airtight container in the refrigerator for 3-5 days.

Veggie Quinoa Taco Bake

Serves 6

Ingredients:

• 1 tablespoon olive oil
• 1 small red onion, chopped
• 1 yellow bell pepper, chopped
• 1 red bell pepper, chopped
• 1 jalapeño, seeded and chopped
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon garlic powder
• ¼ teaspoon salt
• 1 14.5-ounce can fire-roasted diced tomatoes, drained
• 1 4-ounce can diced green chiles
• 2 cups cooked quinoa
• 1 15-ounce can black beans, drained and rinsed
• 1 15-ounce can pinto beans, drained and rinsed
• Juice of 1 lime
• 1 cup grated white cheddar cheese (or shredded sharp cheddar is ok too)
• 1 cup grated pepper jack cheese

Guacamole:

• 3 ripe avocados, mashed
• ½ mango, diced small
• ¼ red onion, diced small
• 1 tablespoon chopped cilantro
• Juice of 1 lime
• Pinch salt
• Blue corn chips, for serving

Instructions:

Preheat oven to 375°F.

Heat a large oven-safe skillet (like cast iron or stainless steel) over medium-high heat. Add olive oil, onion, bell peppers and jalapeño and cook for 3 minutes, stirring occasionally. Add spices and cook for 1 minute.

Add fire-roasted tomatoes, diced green chiles, cooked quinoa, beans and lime juice and stir to combine. Top with cheese and bake for 15 minutes.

Meanwhile, combine guacamole ingredients in a mixing bowl.

Once the timer goes off for the quinoa bake, change the oven temperature to broil. Broil the top for 2 minutes, or until the cheese is lightly golden brown (watch carefully). Once out of the oven, allow the quinoa to sit for at least 5 minutes before scooping. Serve topped with guacamole and blue corn chips.

It’s a creamy, dreamy pumpkin dip with chickpeas, pumpkin puree, peanut butter, maple syrup and vanilla. Dip with easy-to-make cinnamon sugar pita chips and watch the entire thing disappear!

Pumpkin Pie Hummus with Cinnamon Pita Chips

Ingredients:

Cinnamon Pita Chips:

• 9-ounce box pita crackers
• 1 tablespoon melted butter
• 1 tablespoon ground cinnamon
• 2 teaspoons granulated sugar

Pumpkin Pie Hummus:

• 1 15-ounce can chickpeas, rinsed and drained
• 1 15-ounce can pumpkin puree
• 5 tablespoons creamy peanut butter
• 5 tablespoons pure maple syrup
• 1 tablespoon pumpkin pie spice
• 1 ½ teaspoons pure vanilla extract
• ½ teaspoon coarse salt

Instructions:

To make the cinnamon pita chips:

Preheat the oven to 375°F.

Line the crackers on a baking sheet. Brush the melted butter on top of the crackers. Sprinkle them with cinnamon and sugar. Bake 7 to 8 minutes or until lightly golden on top. Let cool.

Serve pita chips with the pumpkin pie hummus.

To make the pumpkin pie hummus:

Place all the hummus ingredients in the bowl of a food processor and puree until it’s very smooth, scraping the sides of the bowl as needed. Taste and adjust the seasoning, if necessary.

Transfer the hummus to a serving bowl. Cover and refrigerate until ready to serve.