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.

I am a huge fan of Yeti products and have had great experiences using their drinkware. I also love testing out new and innovative ways to stay hydrated, so I was eager to try the Yeti Rambler 20 oz Travel Mug with Stronghold Lid and the Rambler 30 oz Travel Mug with Stronghold Lid.

The 20-ounce mug is a stainless-steel, double-walled travel cup with a handle. Yeti says the lid is leak-resistant with dual-slider magnet technology to ensure your favorite hot or iced beverage does not spill when the slider mechanism is closed. It comes in a variety of fun colors, including sandstone pink, harvest red and highlands olive and standard hues of navy, taupe and black. My favorite is the Sandstone Pink! The 30-ounce mug has the same leakproof lid, as well as the double-walled technology to keep your beverage cold or hot. The difference: It simply holds more liquid than the smaller version.

I was really excited to try out the twist-lock lid because I have a 1-year-old who often grabs my beverages and spills them if the lid isn’t secured. I also am always on the hunt for drinkware that actually keep the beverage hot or cold, since I am busy chasing my daughter around and can’t always get to my drink right away. I was pleasantly surprised that the twist-lock lid is in fact spill-proof! I use it all the time and, regardless of whether I have a hot or cold liquid in it, the lid does not leak. Plus, the lip securely locks so, if it gets tipped over, liquid doesn’t dribble from that, either. I also found that the Yeti Ramblers keep my beverages hot or cold for more than 24 hours.

Yeti products generally are great quality. I’ll be using my Yeti Rambler 20 oz Travel Mug with Stronghold Lid and the Rambler 30 oz Travel Mug with Stronghold Lid for a long time and will certainly recommend them to others.

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.

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.

I combined tender broccoli pesto (yes, you can make pesto with broccoli) with fresh Parmesan and parsley for a mixture that elevates the pasta to out-of-this-world deliciousness!

Broccoli Pesto Pasta Salad

Ingredients:

• 8-ounces dry pasta
• 4-5 cups broccoli florets, cooked and cooled
• Zest and juice of ½ medium lemon
• ¼ cup fresh basil leaves
• ¼ cup fresh Parmesan cheese
• ¼ cup nuts (pine, walnuts, almonds, pepitas)
• 3-4 cloves garlic, peeled
• ½ teaspoon coarse salt
• ¼ teaspoon ground black pepper
• ½ cup pine nuts (optional)
• ¼ cup chopped fresh herbs (basil, parsley)

Instructions:

Bring a medium pot of salted water to a boil. Add pasta and cook according to package directions. Let pasta cool.

Place cooked broccoli, lemon zest and juice, basil leaves, Parmesan cheese, nuts, garlic, salt and black pepper in the bowl of a food processor. Process on low while drizzling olive oil in through the vegetable shoot until desired consistency is reached, scraping the sides of the bowl as needed. Taste and adjust seasoning, if necessary. Place in the refrigerator until ready to use (while pasta cools or if making ahead).

Toss broccoli pesto with cooked pasta until thoroughly combined and transfer to a serving bowl. Top with pine nuts (if using) and fresh herbs. Serve.

Other vegetables you could be pickling:

• Beets
• Carrots
• Cherry tomatoes
• Jalapenos
• Green Beans or yellow beans
• Giardiniera (a mix of carrots, cauliflower, celery, olives)
• Radishes
• Pearl onions

Other pickling spice add-ins:

• Star anise
• Cardamom
• Whole Cloves
• Fennel seeds
• Juniper berries

Storage Tip

Refrigerator pickles last about one month. Just make sure to date the jar to eliminate any guess work!

Spicy Refrigerator Pickles

Ingredients:

• 1 ½ cups water
• 1 cup distilled white vinegar
• ½ cup apple cider vinegar
• 1 tablespoon coarse salt
• 3 pounds cucumbers, sliced in rounds or speared
• 8–12 cloves garlic, peeled and smashed
• ¼ cup fresh dill leaves
• 3 tablespoons pickling spice
• 3 tablespoons crushed red pepper flakes

Instructions:

Wash 2, 32-ounce jars with soap and water.

Bring water, vinegars and salt to a boil in a saucepan and boil until salt has dissolved, whisking regularly. Allow brine to slightly cool.

Pack cucumber slices/spears in the jars, then pack a few garlic cloves in each. Distribute dill, pickling spice and red pepper flakes into each jar. Pour brine to the top of the jar and secure tightly with the lids. Allow jars to cool to room temperature, then refrigerate.

Allow to pickle for at least a week. Pickles last in the refrigerator up to one month.

Ingredients

Quick oats. I use quick oats because they cook faster than old-fashioned rolled or steel cuts. My goal with this recipe was to make it as fast and convenient as possible, and quick oats are just as nutritious.

Brown sugar. I like to use dark brown sugar because it has more molasses and is richer in flavor. That means you don’t need as much to make your oatmeal taste delicious.

Cinnamon. To me, oatmeal requires cinnamon. Use as much or as little as you’d like!

Kosher or sea salt. Just a pinch will do. As in all other recipes, salt brings out the flavor of all the other ingredients and just makes everything taste better.

Mix-ins. My favorite mix-ins are dried fruit and nuts, and you can go crazy with whatever kind you love!

Water or milk. Water works well, but milk makes oatmeal a bit creamier. It’s your choice!

Fresh fruit. This is optional, but I love adding fresh fruit like berries just before serving!

Mix-In Options

Dried fruit. Try raisins, cherries, blueberries, strawberries, apples, bananas, mango and coconut. If they’re in large chunks like dried apple slices, chop them up first.

Chopped nuts. Almonds, walnuts, pecans, cashews and pistachios are all great options.

Dark chocolate. The regular-sized or mini chips work well here. Or you could use cacao nibs.

Powders. Dark cocoa powder, ground flax seed or peanut butter powder can be mixed in with the oats before microwaving. You may need to add a bit more liquid to accommodate. You can also try adding protein powder if you’d like – I haven’t tested this so I can’t vouch for it, though.

Serving Options

Chopped nuts. Why not add more nuts? A few sprinkled-on top before serving will add the crunch factor to your oats.

Nut butter. Once you’ve microwaved your oatmeal cup, go ahead and stir in a dab of your favorite nut butter.

Fresh fruit. I love adding fresh fruit like berries, cherries and peaches to my oatmeal just before it’s time to eat.

Substitution Options

Oats. You can try this recipe using old-fashioned rolled or steel cut oats, but you may need to adjust the amount of liquid and cooking time.

Brown sugar. Any sweetener will work here. Light brown sugar, dark brown sugar, brown sugar substitutes, granulated sugar or another natural sugar substitute like stevia. Another option is to omit the brown sugar and add honey, molasses or maple syrup to the oats once they’re cooked. Remember you can always alter the amount of sugar/sweetener you use to accommodate your taste and dietary preferences.

Spices. I use cinnamon, but you can swap with or add in other spices as well, such as ground ginger, nutmeg and cloves, if you like.

Milk. If you’re using milk instead of water, you can use any kind you like, whether it’s cow’s, almond, soy, coconut, rice, cashew or oat milk.

To make it gluten free: Use gluten free oats. Oats are naturally gluten free, but are often processed in the same facility as wheat products, so it’s important to purchase oats that are labeled gluten free if you follow a gluten free diet.

To make it dairy free and vegan. Use a dairy alternative, such as almond, soy or coconut milk.

Instant Oatmeal in a Cup

Serves 1

Ingredients

• ½ cup quick cooking oats
• ½ tablespoon dark brown sugar
• ¼ teaspoon ground cinnamon
• Pinch coarse salt
• 2 tablespoons mix-ins
• ¾ cup water or milk

Instructions

Pour the oats, brown sugar, cinnamon and salt into a pint-size jar. Stir to combine. Add 2 tablespoons of desired mix-ins to the jar. Seal the jar and store at room temperature up to 2 months.

When ready to cook, add the water or milk to the jar, stir and microwave on high 1 minute 30 seconds. Place the lid on top and let sit 2 minutes. Serve immediately.

Serving Tips:

• Stir in a tablespoon of nut butter just before serving.
• Add fresh fruit and more chopped nuts on top before serving.

In this version, I used Greek yogurt instead of sour cream because I keep it on hand, like the texture it gives baked goods and enjoy that it’s a bit healthier since it provides some protein to the coffee cake muffins. If you don’t have Greek yogurt on hand, you can just as easily swap in sour cream at a 1:1 ratio instead.

In developing this recipe, I opted for more nutrient-dense versions of traditional ingredients. I like to use oat or whole wheat flour, but all purpose is fine too. And with the addition of chopped dates, you get the perfect punch of sweetness and a slightly chewy texture with a fresh and natural sugar option.

The oats in both the batter and the streusel topping take these coffee cake muffins to the next level. They add chewiness to the muffin, crunch to the top, and an overall texture combination that you can’t find anywhere else!

Don’t be afraid to dollop a whole glob of cinnamon streusel right on top of the muffin batter.

These muffins are quick, easy, and sure to satisfy any breakfast or sweet tooth craving. Pair them with your favorite coffee drink, and you’ll have a great on-the-go combination!

Coffee Cake Muffins with Cinnamon Streusel

Ingredients:

Muffins:

• 1¼ cup oat or whole wheat flour
• ½ cups old-fashioned rolled oats
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• ½ teaspoon ground cinnamon
• ¼ teaspoon kosher salt
• ½ cup brown sugar
• ⅓ cup oil or melted butter
• 2 large eggs
• 2 teaspoons pure vanilla extract
• 6-ounces or ⅔ cup plain or vanilla Greek yogurt
• ¼ cup milk
• 7 to 8 pitted dates, chopped

Streusel:

• ¼ cup old-fashioned rolled oats
• ¼ cup whole wheat or oat flour
• 1 tablespoon brown sugar
• 1 tablespoon butter, melted
• ½ teaspoon ground cinnamon

Instructions:

Preheat oven to 350°F. Prepare muffin tin with liners.

Combine flour, rolled oats, baking powder, baking soda, cinnamon and salt in a large bowl. Mix until incorporated.

In a separate bowl, beat brown sugar and butter until fluffy. Add eggs in, one at a time, until beaten. Whisk in vanilla paste or extract until smooth.

In a small bowl, whisk together Greek yogurt and milk.

Add flour mixture to sugar mixture alternatively with the Greek yogurt and milk mixture, beginning and ending with flour mixture. Fold in chopped dates.

Spoon batter into muffin tin liners, filling ¾ of the way to the top.

In a small bowl, combine streusel ingredients. Top each muffin with 1 tablespoon streusel.

Place in oven and bake 16 to 22 minutes, or until toothpick in center comes out clean. Cool muffins for 10 minutes and remove from pan.

Can I freeze coffee cake muffins?

These muffins can easily be frozen. Allow them to cool completely, then either wrap them individually or place them in an air tight plastic bag. Label the bag with the name of the muffins and place it in the freezer.

Freeze muffins up to 3 or 4 months. To thaw, place them on the counter for a few hours or reheat them in the microwave for 30 seconds to a minute.

If you’re looking for homemade comfort in a bowl, this slow cooker Cuban-inspired pork recipe is definitely for you! This mini-Cuban feast is packed full of delicious flavors. From the rich smoky spices in the pork and beans to the subtle sweetness of the plantains, these wonderful flavors pair together seamlessly.

Cuban-Inspired Pork Rice Bowls

Ingredients:

Pork:

• 3 to 4 pounds pork shoulder
• 1 tablespoon ground cumin
• 1 tablespoon chili powder
• 2 teaspoons dried oregano
• 1 teaspoon coarse salt
• 1 teaspoon ground black pepper
• 2 onions, peeled and quartered
• 4 garlic cloves, peeled
• Zest and juice of 2 medium oranges

Black Beans:

• 1 tablespoon oil
• 1 yellow onion, peeled and diced
• 1 red bell pepper, seeded and diced
• 3 cloves garlic, peeled and minced
• 2 15-ounce cans black beans, rinsed and drained
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon coarse salt
• ½ teaspoon black pepper

Cilantro-Lime Rice:

• 1 teaspoon oil
• ½ yellow onion, peeled and minced
• 1 ½ cups Jasmine rice
• 3 cups unsalted chicken stock
• Zest and juice of 1 medium lime
• ½ cup cilantro, chopped
• ½ teaspoon coarse salt
• ½ teaspoon black pepper

Plantains:

• 1 tablespoon oil
• 2 large plantains, peeled and sliced
• Pinch coarse salt

Instructions:

In a small bowl, mix together the pork seasonings. Place the pork roast in a slow cooker and coat with seasonings. Add the onion, garlic and orange juice in the bottom of the slow cooker. Allow to cook for 4 to 5 hours on high or 7 to 8 hours on low.

For the black beans, heat the oil in a large cast iron skillet. Add the onion and bell pepper to the hot pan and sauté for 3 to 4 minutes, until soft. Add the garlic and sauté 30 to 60 seconds. Add the black beans and spices and cook for 5 to 10 minutes. Using a potato masher, mash about half of the beans in the pan, then mix it all together. Taste and adjust seasoning, if necessary.

For the rice, heat the oil in a large saucepan at medium-high heat. Add the onion and sauté for 3 to 4 minutes, until soft. Add the rice and stir to coat with the oil. Add the chicken stock and increase the heat to high, allowing it to come to a boil. Reduce heat to a simmer and place the lid on the pan. Cook for about 15 minutes, until most of the liquid has absorbed. Turn off the heat and allow rice to sit with the lid on for an additional 5 minutes. Add the lime, cilantro and season with salt and pepper.

Cook the plantains just before serving: Add the oil to a cast iron skillet. Place the plantains in the hot oil, sprinkle with salt, and cook for about 30 seconds on each side, until they start to caramelize. Remove from the heat and serve on top of the rice, black beans and pork.

Substitutions and Alternatives:

• Instead of pork shoulder, you can use chicken thighs or beef roast if you’re in a pinch. You can also use a leaner cut of pork like tenderloin, but it will come out a bit drier. So, I definitely like pork shoulder the best!
• You can also swap out the black beans for pinto beans.
• As for rice substitutes, you can always use brown rice or quinoa instead of jasmine.
• If you can’t find plantains, a mango or pineapple salsa to put on top would be a great option!
• Rather than making these into a bowl, you could make a Cuban sandwich on French or Italian bread with ham, pickles, swiss cheese, and yellow mustard.
• Gluten free version: This recipe is naturally gluten free, so no substitutions are necessary.
• Dairy free version: This recipe is also naturally dairy free, no substitutions are needed.

As a registered dietitian and avid gardener, having a way to recycle food scraps and turn them into fertilizer using one tool is the most sustainable way to feed my vegetables. That’s exactly what the Vitamix FoodCycler FC-50 does. It can reduce grocery waste because almost all leftover food and ingredients can be recycled and used as compost. It features a recycler box system that has a removable waste bucket with carbon filters and a special lid to mask food scrap odors while storing in between uses. Its compact design allows you to store the FoodCycler in a kitchen cupboard. After setting it up, fill the bucket with scraps, close the lid and press the “on” button to start a cycle. Marketed as easy to use, the machine can turn virtually all kitchen scraps into waste, including fruit and vegetable peels, animal protein, coffee grounds, eggshells and pet food.

I am a minimalist in the kitchen, so I try to keep my gadgets to only those that are absolutely necessary. As a busy mom and a professional recipe developer, though, it’s sometimes difficult to use all the food that’s prepared in my kitchen. Adding the Vitamix FoodCycler to my kitchen seems like a no-brainer (even if it takes up a bit of real estate in my bulging cupboards). When the FoodCycler arrived at my house, I immediately noticed how heavy it is – 26 pounds, to be exact! I quickly realized why, though, as I set it up and noticed it’s made of mostly high-quality materials. The removeable bucket is made of heavy steel, so I know it’ll hold up over time. I read the directions, which were incredibly easy to follow, and the entire unit was quick to set up. In just a matter of minutes, I was able to toss some of my food scraps into the machine and turn my leftovers into garden food.

I was excited to find that my fruit and vegetable scraps, coffee grounds, meat trimmings and eggshells could go through the machine, as those are waste products I tend to toss into the garbage (with the exception of onion peels and carrot and celery scraps, as those go in a freezer bag to make stock). Some of the other items I often toss out, like citrus rinds, starches, condiments and high-sugar fruits like cherries, can go through the FoodCycler, but in small quantities and only when mixed with other food scraps. Unfortunately, you cannot send nut shells, pineapple leaves, hard pits, cooking oils or grease, candy and gum, or large, hard animal bones through the FoodCycler. Still, I feel pretty good about how many items I can recycle.

It is noted that the system works best when combining different types of scraps and mixing up heavy food pieces with lighter, dryer ones. I followed this instruction when I combined a few banana peels, some pork trimmings, a couple of lemon rinds, a bit of leftover casserole and some eggshells — and I had no problems. When the cycle was complete, I placed the storage lid on top and left it under my sink for more than a week. When I grabbed the bucket for a sniff test, I didn’t detect any odors until I removed the lid to use the FoodCycler to make another round of fertilizer.

Although there are a few limitations with the machine, it is pricy and it’s another appliance to store in my kitchen, I do think it’s worth it. I like that I’m “giving back” to my food supply by feeding the fertilizer to my garden, then recycling that waste again rather than tossing it in the garbage. And I enjoy that it’s easy and quick to set up, plus it recycles things like banana peels that don’t have a use from a culinary standpoint. I wouldn’t necessarily recommend the Vitamix FoodCycler FC-50 to those who don’t garden or have a use for the fertilizer, or for those with limited space in the kitchen, but for people who love to garden and are passionate about sustainability, this machine is a great investment.

Substitution options for these French toast cups

There are several ways to make substitutions in these French toast cups, whether you’re looking to change up flavors or you are making a swap for dietary reasons. Here are a few ideas:

• I use whole grain bread because I want the extra fiber. If you’re looking for a gluten free option, simply use gluten free bread. If you’re looking for a lower sodium option (some breads have a lot of sodium), grab a loaf of low sodium bread. If you want to fancy the cups up, use sourdough, brioche or challah.
• If you’re not in the mood for maple syrup or don’t have any, you can use honey, light or dark brown sugar or regular granulated sugar. You could also use other sugar substitutes like stevia or brown sugar stevia, monkfruit, agave nectar or coconut sugar. For these substitutes, I’d read the bag to get the best ratio of sugar to substitute. I purposely didn’t add a ton of maple syrup, so the cups aren’t overly sweet anyway, but we all have preferences when it comes to sweeteners.
• If you’re not a cranberry fan or they’re out of season, you can use apples or any other berry instead. I like to make these with frozen mixed berries or fresh ones when they’re in season. You can also use dried fruit like unsweetened cranberries, cherries or raisins.
• Have fun with extracts and spices. Try ginger, cloves, allspice, nutmeg or any of the numerous extracts out there to make extra special flavors.
• Top with chopped nuts such as almonds, walnuts or pecans for a boost of nutrition.
• And last, but not least, you can use any milk you choose for this recipe, whether it’s soy, coconut, almond, cashew, cow’s, rice or any other milk out there!

The moral of the story is, make them your own!

Cranberry Maple French Toast Cups

Serves 20

Ingredients

• 8 large eggs
• 2 ½ cups milk
• ¼ cup + 2 tablespoons pure maple syrup, divided
• 1 ½ tablespoons ground cinnamon
• 2 teaspoons pure vanilla extract
• 1 teaspoon almond extract (optional)
• ¼ teaspoon coarse salt
• Pinch ground cloves
• 1 loaf whole grain cinnamon bread, cubed
• 2 cups fresh or frozen whole cranberries

Instructions

Preheat oven to 375°F. Coat two 12-cup muffin tins with cooking spray. Set aside.

In an extra-large mixing bowl, whisk together eggs, milk, ¼ cup maple syrup, cinnamon, vanilla extract, almond extract (if using), salt and ground cloves. Stir in cubed bread and cranberries until thoroughly combined.

Scoop mixture into muffin tin cups to the brim. Drizzle with remaining maple syrup. Bake 20 to 25 minutes, until set and browned on top. Let slightly cool before removing from muffin tins.

If you’re not familiar with the term “sheet pan meals,” it basically means you roast a protein, starch and veggies on a baking sheet with oil and seasonings, which makes it a one “pot” dinner that is ready in no time. People really love sheet pan meals because of the minimal prep, relatively quick cooking time and minimal clean up.

How to customize your sheet pan meal

Protein Suggestions: Smoked sausage, chicken breast or thighs, turkey breast, cubed ham, steak, salmon, shrimp, scallops, tofu, tempeh, seitan, chopped up veggie burgers, and the list goes on! You will need to alter the cooking time based on the protein you’re cooking. For instance, shrimp cooks a lot faster than chicken breast. If you are pairing a quick-cooking protein with a starch that takes longer to cook (such as potatoes), I’d suggest cooking the starch some first, then adding the shrimp to the pan to finish it off.

Starch Suggestions: Potatoes (red, Yukon, russet – you name it!), sweet potatoes, winter squash (acorn, butternut, delicata, etc), parsnips and more! These veggies take a bit longer to cook than many non-starchy vegetables, so I recommend cutting them in small enough pieces that they are fully cooked in ~30 minutes.

Vegetable Suggestions: Yes, potatoes, winter squash and parsnips are vegetables, but they’re starchy so I toss them in a different category. For non-starchy vegetables, the list is seriously endless. You can go with bell peppers, broccoli, cauliflower, zucchini, summer squash, mushrooms, Brussels sprouts, eggplant, beets, turnips and whatever else you might be in the mood for.

Seasoning Suggestions: I have a cabinet full of dried herbs and spices, so I like to play around with the flavors of my sheet pan meals. If I’m in the mood for something Mediterranean or Italian, I’ll go for oregano, basil, rosemary or thyme; if I’m in the mood for something Indian-inspired, I’ll use curry, coriander, cardamom, cumin and turmeric; if I want something Latin or Mexican-inspired, I’ll grab the chili powder, cumin, smoked paprika and something with heat (cayenne, crushed red pepper flakes) and go with that. It all depends on the flavors I’m in the mood for and what main ingredients I’m using.

Oil Suggestions: Don’t forget to use a few tablespoons of oil! This helps your proteins, starches and veggies stay moist, get crispy on the edges, provides flavor and helps the herbs and spices adhere. Plus it helps you absorb the vitamins in those fabulous proteins, starches and veggies. I like to use olive oil with most of my ingredients, but if you’re not looking for that classic olive flavor, go for something like avocado oil instead.

Sheet Pan Sausage and Potatoes

Serves 4

Ingredients:

• 12 ounces smoked sausage, sliced into rounds
• 1 ½ pounds baby red or Yukon potatoes, cubed
• 2 bell peppers, cored, seeded and sliced
• 2 tablespoons olive oil
• 1 ½ tablespoons Italian seasoning
• 1 teaspoon coarse salt
• ½ teaspoon ground black pepper
• ¼ teaspoon crushed red pepper flakes

Instructions:

Preheat the oven to 400°F.

Coat a large baking sheet with cooking spray. Arrange the sausage, potatoes and bell peppers on the baking sheet and drizzle with olive oil. Sprinkle with Italian seasoning, salt, black pepper and red pepper flakes. Toss to coat.

Roast 25 to 35 minutes, stirring halfway, or until potatoes are fork tender and sausage, potatoes and bell peppers and lightly browned and cooked all the way through. Serve.

Texas Caviar

Ingredients

Dressing:

• ⅓ cup olive oil
• 3 tablespoons red or white wine vinegar
• 1 ½ tablespoons granulated sugar
• 1 ¼ teaspoons coarse salt
• ½ teaspoon ground black pepper
• ½ teaspoon chili powder
• ½ teaspoon dried oregano leaves

Caviar:

• 15-ounce can black-eyed peas, rinsed and drained
• 15-ounce can black beans, rinsed and drained
• 15-ounce can fire roasted diced tomatoes, drained
• 1 ½ cups cooked sweet corn (from fresh, frozen or canned)
• 1 medium bell pepper, seeded and diced
• 1 medium jalapeno, seeded and minced
• ½ small red onion, peeled and minced
• ½ cup fresh cilantro, chopped
• 1 bag tortilla chips, for serving

Instructions

In a large bowl, whisk together the olive oil, vinegar, sugar, salt, black pepper, chili powder and oregano.

To the bowl, add the black-eyed peas, black beans, tomatoes, corn, bell pepper, jalapeno, onion and cilantro and stir to combine. Refrigerate at least 30 minutes. Taste and adjust seasoning, if necessary.

Serve with tortilla chips.

Cooking Notes

• Try 2 chopped roma tomatoes instead of the can of diced tomatoes.
• This salad is good for about 3 days in the refrigerator. Make sure it’s sealed in an airtight container, preferably glass. Because there is vinegar in the dressing, it’s best not to store it in a metal bowl because the vinegar can react with the metal and give your caviar a bit of a metallic flavor. Nobody wants that. Glass is king!

Strawberry Basil Bruschetta

Serves 8

Ingredients

Crostinis:

• 10.5-ounce baguette, sliced ½-inch thick
• 2 tablespoons olive oil
• ¼ teaspoon coarse salt

Bruschetta:

• 1-pound strawberries, trimmed and diced
• 1 tablespoon olive oil
• 1 tablespoon honey or granulated sugar
• ½ tablespoon balsamic vinegar
• ¼ teaspoon coarse salt
• 4 ounces fresh goat cheese, ricotta or burrata
• Freshly cracked black pepper, to taste
• ½ cup fresh basil leaves, chiffonade

Instructions

Preheat the oven to 350°F. Line the baguette slices on a baking sheet and drizzle with olive oil. Sprinkle with salt. Bake 8 to 10 minutes or until lightly browned and crisp. Set aside to cool.

In a medium bowl, stir together the strawberries, olive oil, honey, balsamic and salt until combined.

Smear the goat cheese, ricotta or burrata on each baguette. Top each with a scoop of the strawberry mixture and a smattering of freshly cracked black pepper, then garnish with basil leaves. Serve.

SERVINGS: 6
SERVING SIZE: 1 cup stew and ⅓ cup rice (305 grams)
PREP TIME: 20 minutes
COOKING TIME: 2 hours 15 minutes

Ingredients

• 2 tablespoons (30 milliliters) olive oil
• ½ pound lamb or beef shoulder, trimmed of fat, cubed and patted dry
• 12 ounces frozen sliced okra
• 3 cups (about 2 medium) red bell pepper, diced
• 1½ cups (about 1 small) yellow onion, diced
• 2 tablespoons no-salt-added tomato paste
• 1 tablespoon (about 3 cloves) garlic, minced
• 2 teaspoons kosher salt
• 2 teaspoons ground coriander
• 1½ teaspoons ground cumin
• ½ teaspoon ground black pepper
• ¼ teaspoon ground cayenne pepper (optional)
• 1 15-ounce (470 milliliters) can no-salt-added crushed tomatoes
• 2 cups (500 milliliters) unsalted beef stock
• 1 teaspoon lemon zest
• 2 tablespoons fresh lemon juice
• ½ teaspoon granulated sugar
• ½ cup flat-leaf Italian parsley or cilantro, chopped
• 2 cups cooked brown rice

Instructions

1. To a Dutch oven or braising pan at medium-high heat, add olive oil.
2. Add lamb or beef and spread out in a single layer. Cook 1 to 2 minutes per side until lightly browned. Remove from pan and set aside in foil.
3. Add okra to same pot and sauté 3 to 4 minutes, stirring occasionally until lightly browned on all sides.
4. Reduce to medium heat and add pepper and onion.
5. Sauté 4 to 5 minutes, stirring occasionally, until vegetables are soft and lightly browned on edges.
6. Stir in tomato paste, garlic, salt, coriander, cumin, black pepper and cayenne pepper and sauté 30 to 60 seconds, stirring constantly, until fragrant.
7. Add meat back to pot with crushed tomatoes and stock and bring to low simmer. Cover and cook, stirring occasionally for 2 hours or until lamb or beef is fork tender and a minimum internal temperature of 145°F (63°C) is reached.
8. Stir in lemon zest and juice, sugar and half the parsley or cilantro.
9. Serve over brown rice and top with remaining parsley or cilantro.

NUTRITION PER SERVING: 247 calories, 10g total fat, 3g saturated fat, 25mg cholesterol, 584mg sodium, 29g carbohydrate, 6g fiber, 9g sugar, 12g protein, N/A potassium, N/A phosphorus

It may sound a little weird but trust me on this one — you’re simply not going to believe how luscious and tasty it is.

Cauliflower Alfredo Sauce

Ingredients

Serves 6

• 9 ounces fresh fettuccine or linguine
• 3 cups cooked cauliflower florets
• ½ cup evaporated milk
• ¼ cup unsalted vegetable stock
• Zest and juice of ½ medium lemon
• 1 ¾ teaspoons kosher or sea salt
• ½ teaspoon freshly ground black pepper
• Pinch freshly ground nutmeg
• Pinch cayenne pepper
• 3 tablespoons butter
• 2 tablespoons extra-virgin olive oil
• 4 cloves garlic, peeled and minced
• ½ cup freshly grated Parmesan cheese
• ¼ cup flat-leaf Italian parsley, chopped

Instructions

Bring a large pot of salted water to a boil. Cook the pasta according to package directions. Drain and set aside.

Place cauliflower, milk, stock, lemon, salt, black pepper, nutmeg and cayenne pepper in a blender and puree until smooth.

Heat the butter and olive oil in a large skillet to medium-low heat. Add the garlic and sauté 30 to 60 seconds or until fragrant. Pour the cauliflower puree into the skillet and bring to a simmer. Stir in the Parmesan cheese until melted. Taste and adjust seasoning, if necessary. Add the cooked pasta and toss to coat.

Serve in bowls and garnish with chopped parsley.

Cooking Notes

• Use dried pasta instead of fresh if needed.
• As far as pasta shape, when it comes to Alfredo, there really isn’t a wrong shape. But, I like to go for a long flat pasta like fettuccine or linguine. If you’re into the small tubular kind that traps some of the sauce within the noodle, like cavatappi, I will not shun you.
• Use 2% milk instead of evaporated milk.
• If the sauce thickens up when the pasta is reheated, add a bit of milk or vegetable stock to loosen it up.

As a registered dietitian, staying hydrated is always on my mind. I have spent years using a water filtration system, so I was excited to try a new and supposedly “advanced” water purification system that claims to be the best on the market.

Claiming its water is the purest tasting when compared to competitors, the ZeroWater 10-Cup Water Filter Pitcher filters out virtually all dissolved solids. The removable and replaceable filter removes lead, chromium and other contaminants, and the pitcher comes with a free water quality meter to test how pure the water is. The tool has five stages of filtration: The first is a coarse filter screen that excludes fine particles and sediments; the second is a foam distributor that disperses the water more evenly across the entire width of filter to remove even more contaminants; the third is a multi-layer activated carbon and oxidation reduction alloy that improves the taste and keeps mold from forming in the filter; the fourth is a dual comprehensive ion exchange resin that remove foreign ions from the water molecules to “return them to a pure state,” according to the brand; and the fifth is an ultra-fine screen that removes any additional fine particles from the water.

The pitcher uses ready-pour technology, meaning you can dispense filtered water while the pitcher continues to filter. In addition to having the ability to pour water from the pitcher, there also is a “quick fill” spigot to allow filling a water bottle without removing the pitcher from the refrigerator. The price of the 10-cup pitcher is $32.99.

Given I had only used one brand of water filtration system in the past, I was eager to try this pitcher. All I had to do to get started was remove the filter and water tester from the package and insert them into their corresponding spots in and on the pitcher. I filled the pitcher with water, as directed, and it seemed to filter quicker than the system I have been using. I placed the pitcher in the refrigerator for a few hours to let the water chill, then poured myself a glass. It tasted great – clean, cold and delicious. However, I did not notice a taste difference from my usual glass or bottle of water. I would compare it to any other filtered water, whether from a home system or bottled water.

I also tested the spigot, which did not work as well as I had hoped. It sprayed water in a wild stream and it did not come out quickly enough. I had to tilt the pitcher for it to move a bit quicker. Pre-filtration, I used the water testing probe to test the water; it was 307, which, according to the manual, means the water has exceptionally high contaminant levels. I used the testing probe on the water after it was filtered and it was 001, meaning it meets FDA standards for TDS (total dissolved solids) levels in purified bottled water.

Besides the good taste, I like that the pitcher is smaller than the larger system I’m used to using. It holds a lot less water, so I have to fill it daily, but it is easier to remove from the refrigerator, fill and put back because of its compact size.

Overall, I would recommend this product to those with a small family and who have a small space to store a water pitcher. A large family likely would need to refill the pitcher several times per day. I plan to use this pitcher in our camper, since it has a small refrigerator. It is a nicely made tool that produces great-tasting water and is easy to refill and handle. Plus, seeing the water go from a highly contaminated reading to purified bottled water level of TDS is promising.

Spinach, Goat Cheese & Walnut Salad with Raspberry Vinaigrette

Serves 6

Ingredients:

For the dressing:

• 1 cup fresh raspberries
• Zest and juice of ½ orange (about ¼ cup)
• ¼ cup olive oil
• 1 tablespoon red wine vinegar
• 1 tablespoon honey or granulated sugar
• 1 teaspoon Dijon mustard
• ¼ teaspoon kosher or sea salt

For the salad:

• ½ cup chopped walnuts
• 5 cups fresh baby spinach
• ½ cup mandarin oranges, drained
• ¼ cup crumbled goat cheese

Instructions:

Place the raspberries, orange zest and juice, olive oil, vinegar, honey or sugar, Dijon, and salt in the bowl of a blender or food processor. Puree until smooth. Taste and adjust seasoning, if necessary.

Heat a small skillet to medium-low heat. Add the walnuts to the dry skillet and toast about 60 seconds, tossing frequently, until lightly browned. Set aside to cool.

Build salads in 4 bowls with spinach, oranges, goat cheese, and toasted walnuts. Drizzle with raspberry dressing.

Cooking Notes:

• Substitution Tip: Omit the goat cheese for a dairy free salad. Swap in maple syrup or sugar instead of honey for a vegan salad.
• Variation Tip: Try a mix of chopped kale, Swiss chard and mustard greens rather than spinach.

This recipe is from the Brain Health Cookbook. 

As a professional recipe developer, I use pots and pans all day. I’m always on the hunt for the best, most reasonably priced cookware that can hold up to endless hours of cooking and regular trips through the wash every day — and that also won’t take up a ton of cupboard space. The Original GreenPan created this cookware set claiming to accommodate all these needs, so I was excited to check it out.

The GreenPan Levels Hard Anodized Stackable Ceramic Nonstick Set is an 11-piece set of stackable pots and pans. It contains a 10-inch frypan, 12.5-inch covered frypan, 11-inch round grill pan, 1.6-quart covered saucepan, 3.2-quart covered saucepan, 6-quart covered stockpot, stainless-steel foldable flower steamer and three protective sheets. The entire set, when stacked, is only 13.5 inches tall. The pots and pans are made of hard anodized aluminum with a diamond-infused ceramic nonstick coating that is metal-safe (scratch-resistant) and, according to the manufacturer, provides excellent heat transfer and is non-toxic. The entire set is dishwasher-safe, and the pots and pans are oven-safe up to 400 degrees Fahrenheit.

I instantly fell in love with the durability of the pots and pans. They are strong, heavy-duty and made of high-quality materials, including the heat-safe handles. When I unpacked the box, I was happy to discover the large frypan and saucepans have easy pour lids, which is handy for straining excess liquids. I also was excited to see the three protective sheets — I wasn’t sure if they were to be used as hot pads or as dividers between the frypans during storage but figured I could use them either way.

I used the small frypan to make a breakfast scramble and fried eggs, the large frypan to make a pasta skillet, the grill pan to make salmon, the medium saucepan to hard-boil eggs and the large stockpot to make soup. I generally use cooking spray to make fried eggs, but the instructions said not to use it with this set. Instead, the manufacturer advises using butter or cooking oil. I used butter, and the eggs did not even remotely stick to the pan and tasted delicious. To pair with the eggs, I made a potato scramble with veggies using cooking oil; the potatoes turned out crispy on the outside and tender on the inside with no starchy residue stuck to the pan (this often happens with other cookware). I used oil on the grill pan to make skin-on salmon, which also didn’t stick. I loved that I could get the skin crisp on the stove, then throw it in the oven to finish cooking. I had no issues cooking soup in the stockpot, and I noticed right away that the handles didn’t get hot, so I could easily transfer the pot to another burner or the counter without needing hot pads. Lastly, I prepared hard-boiled eggs in the medium saucepan and was able to use the easy pour straining lid, which was super handy.

I enjoyed being able to use any of my cooking utensils, metal or silicone, to cook with these scratch-resistant pans. GreenPan claims this cookware conducts heat well, and it does. The pots and pans heat up quickly and are a bit more finnicky to control, but only because I’m used to using stainless-steel pots and pans and cast-iron tools. With practice, I am getting used to controlling the heat while cooking with this set.

I handwashed the larger pots and pans and put the smaller frypans and saucepans through the dishwasher with no issues. Because I do so many dishes throughout the day, I need pots and pans that are dishwasher-safe (even though the instructions suggest handwashing rather than dishwashing). They all were easy to clean because there was no food stuck to them.

Perhaps my favorite feature was how I could easily stack the entire set together and fit it in a small section of my cupboard. My other set of pots and pans requires a lid organizer and the pots and pans don’t fit nicely inside of each other. I also liked having the protective sheets to place in between the frypans and to use as a hot pad as needed.

While the perks outweigh the downfalls, there are still downfalls: Although the stockpot is a good size for making a pot of soup, I would miss having an even larger pot to cook spaghetti. I’m not sure the stockpot could accommodate a full box of spaghetti or other long pasta. In addition, I enjoyed cooking eggs in butter, but some people don’t want to cook with added fat and would prefer using cooking spray, which is not recommended with this set. Also, the price tag is pretty hefty ($520), but most high-quality sets of pots and pans come with a big price tag. Lastly, even though the pots and pans are very durable and sturdy, they are made of aluminum, which can’t be used on an induction cooktop or portable induction burner.

Overall, I’d absolutely recommend the GreenPan 11-Piece Levels Hard Anodized Stackable Ceramic Nonstick Set because the pots, pans and lids are highly durable, stackable (the biggest plus!), have heat-resistant handles and easy pour straining lids, are made with a non-toxic ceramic coating (not Teflon) that is scratch-resistant, and they’re dishwasher- and oven-safe.

The method for making the perfect scallops is simple: Start by drying off the scallops – this will help you get that beautiful browned, crispy sear on the scallops that we all know and love. If the scallops are damp, they’ll end up steaming rather than searing. Once dried, season them with a good amount of salt and pepper. Get the olive oil nice and hot in the pan – also important for achieving that sear – and throw them in the pan. Give each of the scallops a little space to cook and let them hang out in the pan until the bottom has a beautiful browned crust (takes 2 to 3 minutes), then flip (don’t fuss, my friend).

That entire process takes about 5 minutes – seriously.

You’ll then dip them each in a mixture of crushed pistachios and lemon zest until they’re lightly dusted. And at that moment, you should dive in (pun intended). The scallops will be tender, juicy, melt-in-your-mouth and have that nutty crunch from the pistachios, crispy bits from the sear and a hint of lemon. These pistachio-crusted scallops are perfect.

Pistachio Crusted Scallops

Serves 4

Ingredients

• ½ cup shelled pistachios
• Zest of 1 medium lemon
• ¾ teaspoon coarse salt
• 2 tablespoons extra virgin olive oil
• 1-pound sea or diver scallops, cleaned and dried
• ½ teaspoon freshly ground black pepper

Instructions

1. Place the pistachios in a small food processor; pulse until they resemble crumbs. Transfer the pistachio crumbs to a shallow dish and stir in the lemon zest and ¼ teaspoon salt. Set aside.
2. Heat the olive oil in a large skillet over medium-high heat. Season the scallops on all sides with the remaining ½ teaspoon salt and the black pepper. Add the scallops to the skillet and sauté for about 2 to 3 minutes or until browned, then flip and cook on the other side, about 1 to 2 minutes or until the scallops are slightly firm.
3. Use tongs to transfer the scallops to the dish with the pistachio crust; turn and toss the scallops until they are coated on all sides. Serve immediately.

Cooking Tip: Be sure the oil is hot before adding the scallops to the pan; this will ensure a browned, crisp crust. Also, don’t prematurely flip the scallops; wait until they have a thick brown crust before turning. They only need to cook about 5 minutes total; overcooked scallops are tough and rubbery; perfectly cooked scallops are tender and juicy.