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

– Marissa Coral

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

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

– Sherri Hoyt, RDN, LD

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

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

– Ashley Reaver, MS, RDN

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

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

– Sierra Atkinson, CSCS

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

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

– Anna Tseng, MPH, RDN, LDN

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

Mushrooms that are cultivated in temperature- and humidity-controlled environments are available year-round. Wild mushrooms — some of which have defied attempts at cultivation, including morels and truffles — appear in fall and spring, when mild temperatures and plenty of moisture help them grow. Take caution if you forage for wild mushrooms; go with an expert who can identify different types of mushrooms, especially those that may be unsafe to eat. Often, they are not distinguishable. Plus, toxins produced by mushrooms are not affected by heating, so serious illness or death may occur regardless of if they are eaten raw or cooked. It’s best to rely on reputable suppliers for any type of mushroom intended for consumption.

In the Clinic: Mushrooms are about 90% water, virtually fat free and have approximately 20 calories per 1 cup of raw sliced mushrooms. They also contain varying levels of nutrients. For example, the selenium content of mushrooms ranges from 0.1 micrograms per cup of raw enoki mushrooms to 36 micrograms per cup of cooked shiitakes, with the latter providing 65% of the Daily Value for this trace element.

Most mushrooms also are a good or excellent source of several B-vitamins including riboflavin, pantothenic acid and niacin. They also provide copper and are one of the only plant sources of vitamin D. However, the amount can vary and may not be significant unless they are exposed to ultraviolet light. According to the USDA’s FoodData Central, 1 cup of chanterelle and morel mushrooms can provide 14% and 17% of the Daily Value for vitamin D, respectively, compared to maitake mushrooms, which may provide close to 100% of the DV.

In the Kitchen: Complex flavors and appealing textures make mushrooms a versatile ingredient. Add crunchy raw enokis to salads or soup. Stir-fry almost any fresh mushroom or sauté in oil with garlic and toss with pasta. Top steaks, chicken and omelets with sautéed mushrooms. Creminis, which look like brown button mushrooms, may be oven-roasted with a drizzle of olive oil and eaten hot, or allowed to cool and tossed into salads. Portabellas are large creminis, perfect for brushing with toasted sesame oil and soy sauce and grilled. Dried mushrooms such as porcini and shiitake add flavor to stocks, sauces and risotto. Just cover them with hot water and soak for 15 minutes before using.

For fresh mushrooms, choose those that are firm and smooth and store them in a paper bag for up to a week in the refrigerator. Since mushrooms can absorb water, opinions differ on whether to wash mushrooms or just brush off obvious dirt. Most chefs agree a quick rinse won’t make mushrooms soggy. Plus, for food safety reasons, it is recommended that produce be washed before preparing or eating it. Trim off the stem end before using.

In Quantity: Mushrooms appear on many restaurant menus. Some potential reasons are that substituting mushrooms for more costly proteins may offer a “value added” perception, achieve greater customer satisfaction and potentially increase profitability without adding calories or fat. For example, mushrooms can be used as a substitute for some ground beef in burger recipes. Or, they can add a visual impact of “more” as a topping for steaks and sandwiches. Mushrooms also provide an umami experience, thanks to the presence of glutamate, which is concentrated and more pronounced when using dried mushrooms.

Mushrooms of all types are easy to work with in foodservice. Consider ordering pre-sliced mushrooms to save time and labor. The product is not compromised if used within a few days. Always store them at about 34 degrees Fahrenheit.

Use dried varieties of mushrooms for specialty cooking. Morels, porcinis or other specialty blends offer the great flavor of fresh when rehydrated and also save time. Plus, they have good shelf-lives for long-term storage.

Article updated and adapted from July/August 2008 ADA Times with copy by Janet Helm, MS, RD; Sanna Delmonico, MS, RD, LD; and Alma Kay Nocchi, RD, LD.

References

Bad Bug Book. Food and Drug Administration website. https://www.fda.gov/media/83271/download. Accessed May 24, 2022.
Health Care Utilization and Outcomes Associated with Accidental Poisonous Mushroom Ingestions — United States, 2016–2018. Centers for Disease Control and Prevention website. https://www.cdc.gov/mmwr/volumes/70/wr/mm7010a1.htm?s_cid=mm7010a1_w. Published March 12, 2021. Accessed May 24, 2022.
How to Cook with Dried Mushrooms. Cook’s Illustrated website. https://www.cooksillustrated.com/how_tos/13317-an-economical-way-to-enjoy-fancy-mushrooms. Accessed May 24, 2022.
Mushrooms, Chanterelle, raw. FoodData Central website. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168422/nutrients. Accessed May 24, 2022.
Mushrooms, enoki, raw. FoodData Central website. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/nutrients. Accessed May 24, 2022.
Mushrooms, maitake, raw. FoodData Central website. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/nutrients. Accessed May 24, 2022.
Mushrooms, morel, raw. FoodData Central website. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/nutrients. Accessed May 24, 2022.
Mushrooms, oyster, raw. FoodData Central website. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168580/nutrients. Accessed May 24, 2022.
Mushrooms, portabella, raw. FoodData Central website. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169255/nutrients. Accessed May 24, 2022.
Mushrooms, white, raw. FoodData Central website. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/nutrients. Accessed May 24, 2022.
Umami in Foods: What is Umami and how do I Explain It? Academy of Nutrition and Dietetics Evidence Analysis Library website. https://www.andeal.org/files/files/Umami/Umami_in_Foods_White_Paper.pdf. Accessed May 24, 2022.
USDA National Nutrient Database for Standard Reference Release. Selenium. https://ods.od.nih.gov/pubs/usdandb/Selenium-Content.pdf. Accessed May 24, 2022.
Why Dried Mushrooms Are Always in Our (Cool, Dark) Pantry. Bon Appetit website. https://www.bonappetit.com/story/how-to-use-dried-mushrooms. Published March 10, 2017. Accessed May 24, 2022.

Lupini beans originated in the Middle East and date back before Ancient Rome. Today, they are commonly associated with Italian cuisine and are also enjoyed in Greece, Spain and Portugal. Lupini beans are served as street food in countries such as Jordan and Egypt, too.

A ½-cup serving of cooked lupini beans contains about 100 calories, 13 grams of protein and 2 grams of dietary fiber and is a good source of zinc and magnesium. A higher protein content and increased interest in plant-based proteins may be to thank for their recent rise in popularity in the United States.

Dried or canned lupini beans are sold in many large supermarkets. Smaller Italian, Middle Eastern, Spanish and Portuguese food stores offer them brined or pickled in a jar. The beans also may be used as flours in baked goods; according to the Food and Drug Administration, some people, especially those allergic to peanuts, may have allergic reactions to products made with lupini.

Dried bitter lupini beans should soak for several days. The “sweet” variety need to soak only for a few hours. Cook per package instructions. Lupini beans have thick skins, which are edible but are often removed before eating.

A traditional Italian Christmas holiday dish combines lupini beans with green or black olives. You also can add lupini beans to salads for extra protein or eat them as a side dish.

References

Canned Lupini Beans 25.4 oz. Delallo website. https://www.delallo.com/delallo-imported-lupini-beans-25-4oz/. Accessed February 9, 2022.
Lupin Beans. USDA Food Data Central website.
Lupini Beans. Little Sunny Kitchen website. https://littlesunnykitchen.com/lupini-beans/. Updated January 4, 2022. Accessed February 9, 2022.
Lupini Beans. Precision Nutrition website. https://www.precisionnutrition.com/encyclopedia/food/lupini-beans#:~:text=Nutrition%20Info,phosphorus%2C%20potassium%2C%20and%20zinc. Accessed February 9, 2022.
The Lupini Bean Legend. Arthur Avenue Food Tours website. https://arthuravenuefoodtours.com/what-to-buy-on-arthur-avenue-bronx-little-italy/2017/4/lupini-beans. Published April 22, 2017. Accessed February 9, 2022.
What Are Lupin Beans? Meet The Superfood Transforming Vegan Food, From Milk to Meat. Green queen website. https://www.greenqueen.com.hk/what-are-lupin-beans/. Published July 29, 2021.
What are lupini beans? Chicago Tribune website. https://www.chicagotribune.com/lifestyles/ct-tribu-daley-question-lupini-beans-20110621-story.html. Published June 21, 2011. Accessed February 9, 2022.

Breakfast Quesadilla: Sauté sliced bell pepper, onion and mushrooms until tender. Remove and set aside. In the same pan, scramble two eggs and set aside. Place a tortilla in the pan and add the vegetables, eggs and sliced or shredded sharp white cheddar cheese to half of the tortilla. Fold the other half on top and press down lightly. Cook until the bottom has browned. With a spatula, flip the quesadilla over to heat the other side. Remove, slice and enjoy.

– Sierra Atkinson, CSCS

Ingredient Improv: Use any vegetables you prefer or have on hand. Sprinkle with taco seasoning or your favorite seasoning blend to taste. Top with salsa, avocado, fat-free sour cream or plain low-fat Greek yogurt.

Avocado Mango Smoothie: In a blender, add 2 cups baby spinach, 1 cup frozen mango, 1 peeled and pitted avocado, 1 cup orange juice with pulp and 1 cup water. Add a scoop of your favorite protein or collagen powder and blend.

– Maria Pastukhova

Ingredient Improv: Replace baby spinach with chopped kale, romaine lettuce or any other leafy green. Mix up the flavor with frozen chunks of pineapple or a blend of tropical fruits. For a thicker consistency, use 1 cup of ice in place of water or frozen avocado instead of fresh.

Grilled Mushroom and Bean Melt: In a pan over medium heat, sauté sliced mushrooms and onions with a dash of salt and pepper. Mix in half a can of drained and rinsed small white navy beans. Spread the heated mixture onto slices of whole-wheat bread and top with dairy or non-dairy cheese shreds. Heat open-faced in a toaster oven until warm and toasty.

– Anna Tseng, MPH, RDN, LDN

Ingredient Improv: Mix in other ingredients or seasonings such as diced tomatoes, fresh basil or cilantro, garlic powder or onion powder before spreading the mixture onto slices of bread. Swap the bread for a whole-grain pita, tortilla or flatbread.

Laid-back Curry: In a pot, sauté 1 chopped onion and 1 chopped bell pepper with olive oil. Once tender, add 1 can of drained and rinsed chickpeas, 1½ tablespoons curry powder, ½ teaspoon salt, 1 tablespoon tomato paste, about ½ cup yogurt, a drizzle of honey and ¼ cup water. Let simmer on the stove until it forms a thick sauce. Serve over cooked rice.

– Ashley Reaver, MS, RDN

Ingredient Improv: For added flavor, top with fresh cilantro and a dollop of yogurt. Use lentils in place of chickpeas or add cooked shredded chicken for extra protein.

Tuna Salad: In a bowl, mash together a can or pouch of tuna, ½ of a small ripe avocado and a squeeze of lemon juice. Stir until combined. Serve over leafy greens, on crackers or atop whole-grain toast.

– Mackenzie Burgess, RDN

Ingredient Improv: Season the tuna mixture with freshly cracked black pepper, garlic powder or chopped fresh herbs. Increase the protein by mixing in plain Greek yogurt. Incorporate more vegetables or fruit such as diced celery, sliced grapes or chunks of apple.

Ways to consume ginger are fresh or dried ginger root, tablets, capsules, liquid extracts (tinctures), fresh ginger root tea, ginger tea packets, ginger candies and crystallized ginger. Ginger ale, ginger beer or ginger snaps contain some ginger, but they most likely will not offer an amount needed to be therapeutic and often are sources of added sugars.

In the Kitchen: For culinary use, ginger is sold fresh, dried as powder, pickled in vinegar, preserved and candied. Dried ginger is mainly used in baking, such as in ginger snaps and gingerbread. Pickled ginger is used as a relish or garnish, while preserved and candied ginger are eaten as confections. Fresh ginger imparts a very different flavor and is often usedin fruit salad, curries, stir-fried dishes and more.

Most Asian grocery stores sell young fresh ginger, which has a pale, thin skin that doesn’t need peeling. However, large supermarkets usually sell mature ginger (also known as raw ginger) with a tough outer skin that needs to be peeled. Look for smooth skin — not dried or wrinkled — and use a metal teaspoon to peel the root instead of a knife.

Fresh ginger can be sliced, grated or minced with a garlic press and used in soups, stews, curries, chutneys, salads, condiments, stir-fried dishes or teas. You also can extract juice from the root to use in salad dressings, marinades or beverages such as lemonade or iced tea.

In the Clinic: Few side effects are linked to ginger when taken orally in small doses. Reported side effects have included abdominal discomfort, heartburn and nausea, which have been reported most often with powdered ginger.

Results from clinical trials suggest that ginger may be effective as a short-term antiemetic agent for pregnancy-related nausea and vomiting, although it has been shown to be less effective than antiemetic prescription medication. When used as an extract, some patients have reported improvement in pain related to osteoarthritis. However, it is not clear whether ginger is effective in treating rheumatoid arthritis or joint and muscle pain. The majority of evidence has shown that taking ginger does not help to prevent or treat motion sickness, and its safety when used for medicinal purposes while breastfeeding has not been determined.

There also are inconsistent findings on the effectiveness of ginger in reducing or delaying chemotherapy-associated nausea. Its benefit may depend on the chemotherapy regimen, whether other antiemetic medications are taken and the form and dose of ginger used.

Some evidence suggests ginger could be helpful for patients or clients who are not benefitting from other nausea-reducing medications or as an adjunct to conventional therapies. However, ginger may interact with other medications or supplements and be contraindicated with certain conditions or treatments, such as prior to surgery.

In Quantity: Powdered or crystallized ginger is especially useful for large-batch recipes such as in foodservice. While using fresh ginger may seem like a daunting task, it is used in institutional and commercial kitchens across the country.

Some major food distributors sell ginger for quantity, either fresh, pureed, minced, diced or as gari, also known as sushi ginger, which is pickled. Although processed fresh ginger is useful, many cooks prefer to prepare their own fresh ginger to achieve desired texture or flavor characteristics for their menu items.

To process fresh ginger, wash it and remove woody ends and stems. It does not have to be peeled. The ginger can be put through a food processor, blender or buffalo chopper for desired consistency. If the processed ginger will be stored in a refrigerator for a few days, add vinegar to reduce oxidation.

References

Ginger Dietary Supplement Fact Sheet. National Institutes of Health, National Center for Complementary and Integrative Health website. https://www.nccih.nih.gov/health/ginger. Accessed February 17, 2022.
Ginger Professional Monograph. Natural Medicines Database website. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=961. Accessed February 17, 2022.
Gordon D, Duyff RL, Lafferty L. (2007, January/February). Love Food: Ginger. ADA Times, Volume 4, Issue 2, 16-17.
Supherb Farms 1/8 inch Diced Ginger, 5 Pound. FoodServiceDirect.com website. https://www.foodservicedirect.com/supherb-farms-1-8-inch-diced-ginger-5-pound-1-each-23004337.html. Accessed February 18, 2022.
Sushi ginger. Roland website. https://rolandfoods.com/product/60364-sushi-ginger. Accessed February 18, 2022.

While spatulas used primarily for folding and scraping are square or rectangle in shape, a fish spatula is often thinner with a front edge that is beveled and angled to slip underneath food more easily. Slots on a fish spatula also tend to be larger and longer to allow excess liquid to drain from foods.

The main use for this type of spatula is to flip delicate fish without flaking or breaking the fillet. However, it’s a multipurpose tool and may be the only spatula you need. Use it to flip pancakes, omelets, latkes and fritters, as well as burgers, chicken cutlets and vegetables.

Other ways to get the most use out of your fish spatula include transferring cookies to a cooling rack, cutting through thick brownies, draining oil from pan-fried foods and gently scraping bits of stuck-on food from the bottom of the pot or pan.

While fish spatulas typically are made of stainless steel, they also come in nylon or plastic for cooking on nonstick surfaces. However, these versions are often thicker and less flexible, making them more difficult to use efficiently. Handles range from metal and silicone to wood such as walnut and bamboo.

Look for a fish spatula with a sturdy yet slightly flexible design and a handle that is lightweight and not too bulky; these will offer the best precision and control. Some types are dishwasher safe, while those with wooden handles should be washed by hand to prolong their lifespan. Pricing is around $20 with some kinds costing less and fancier models costing more.

References

A Fish Spatula Is the Only Spatula You Need. Bon Appetit website. https://www.bonappetit.com/story/fish-spatula. Published September 5, 2017. Accessed February 18, 2022.
Can You Clean Wooden Spoons in the Dishwasher? Cook’s Illustrated website. https://www.cooksillustrated.com/articles/2326-can-you-clean-wooden-spoons-in-the-dishwasher. Published May 14, 2020. Accessed February 18, 2022.
Do You Really Need a Fish Spatula? The Better Fish website. https://www.thebetterfish.com/thecurrent/do-you-need-a-fish-spatula/. Accessed February 18, 2022.
Fish slice. Merriam-Webster website. https://www.merriam-webster.com/dictionary/fish%20slice. Accessed February 18, 2022.
The Best Fish Spatulas (a.k.a. Slotted Offset Spatulas). Serious Eats website. https://www.seriouseats.com/best-fish-spatula-slotted-offset-spatula/. Updated January 28, 2022. Accessed February 18, 2022.
The Best Metal Spatulas. Cook’s Illustrated website. https://www.cooksillustrated.com/equipment_reviews/1913-metal-spatulas. Published November 1, 2018. Accessed February 18, 2022.

The climatarian diet focuses heavily on reducing environmental impact through reducing intake of animal products and opting for a more plant-based eating pattern. It promotes veganism, vegetarianism and pescatarianism as more sustainable ways of eating.

For people who eat animal products, the climatarian diet encourages choosing pork, poultry, sustainable fish such as blue crab, dairy products and eggs over beef, lamb, goat and unsustainable fish such as swordfish, which are commonly overfished, as a means to reduce food emissions. According to Harvard’s T.H. Chan School of Public Health, beef accounts for 36% of greenhouse gas emissions in the United States and producing one pound of lamb creates five times more greenhouse gas emissions than producing a pound of chicken.

In addition to choosing more plant-based foods, proponents of the climatarian diet urge people to eat locally grown and seasonal fruits and vegetables. Other food-related methods of reducing environmental impact promoted by the climatarian diet are avoiding air-flown food, food grown in heated greenhouses, highly packaged foods or disposables and limiting food waste. Composting is suggested.

In summary, the climatarian diet is not a strict set of rules or “forbidden” foods but more of an appeal by members of a global social network for people to consider the environmental impact of their food choices and adjust wherever possible.

References

10 Types of Seafood You Really Shouldn’t Eat (and 10 You Should). Thrillist website. https://www.thrillist.com/eat/nation/the-least-sustainable-seafood-fish-you-shouldn-t-eat. Published June 15, 2015. Accessed February 11, 2022.
Eating Climatarian. Climatarian website. https://climatarian.com/. Accessed February 9, 2022.
The Climatarian Diet. Climatarian website. https://climatarian.com/. Accessed February 9, 2022.
The Nutrition Source: Protein. Harvard T.H. Chan School of Public Health website. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#ref2. Accessed February 9, 2022.

Rotisserie Chicken Mediterranean Bowls: In a bowl, mix 2 chopped cucumbers, a handful of quartered grape tomatoes, ¼ of a diced red onion, a can of drained and rinsed chickpeas, ¼ cup feta cheese, 1 to 2 teaspoons of olive oil, the juice of half a lemon and salt and pepper to taste. Pour into a bowl with cooked and warm basmati rice and top with shredded rotisserie chicken.

– Devin Peña

Ingredient Improv: For a vegetarian version, use sautéed cubes of firm tofu instead of chicken. Enhance the flavor with herbs and spices such as fresh or dried basil, thyme, garlic, fennel or dill.

Cannellini Spinach Wraps: With a fork, mash half a can of drained and rinsed cannellini beans. Add fresh diced tomatoes and mix in some ground black pepper, garlic powder, paprika or nutritional yeast. Spread the mashed mixture onto a 10-inch whole-wheat tortilla. Add washed baby spinach leaves on top. Roll into a wrap.

– Anna Tseng, MPH, RDN, LDN

Ingredient Improv: Add other ingredients or seasonings such as bell pepper slices, chopped cilantro or basil. Dip the wrap in ranch dressing or your favorite sauce.

Quick Veggie Quesadillas: Heat olive oil in a nonstick frying pan over medium heat. Slice 2 carrots into thin rounds, add to pan and sauté until slightly soft. Add a few large handfuls of baby kale or a bunch of chopped kale. Once kale is wilted and carrots are soft, put veggies aside in a bowl. Put the pan back on the burner, turn heat to low and put a whole-wheat tortilla in the pan. Add your choice of cheese and a large scoop of the sautéed veggies. Fold the tortilla in half and cook on both sides until golden brown.

– Leah Swanson, MHSc, RDN, CD

Ingredient Improv: Use any vegetables you prefer or have on hand. Some ideas: sliced peppers, chopped onions and spinach. Sprinkle with taco seasoning or your favorite seasoning blend to taste.

Pumpkin Pie Overnight Oats: In a bowl, stir together ¼ cup vanilla Greek yogurt, ¼ cup nonfat milk, a spoonful of canned pumpkin puree and a few drops of vanilla extract until combined. Add ⅓ cup rolled oats, a teaspoon of chia seeds and pumpkin pie spice to taste. Pour into a glass container, cover and refrigerate overnight to eat the next day.

– Rachel Mariano, MS, RDN, LDN

Ingredient Improv: Incorporate another seasonal flavor by swapping pumpkin puree for applesauce or finely chopped apple pieces and use cinnamon and nutmeg in place of pumpkin pie spice.

Oat Lentil Khichdi: In a multicooker on the sauté setting, add a teaspoon of olive oil and a teaspoon of mustard seeds and cook until the mustard seeds crack. Add ½ cup chopped onion, ½ cup chopped carrot and ½ cup green peas and let them cook for 5 minutes. Add 1 cup steel-cut oats, ½ cup uncooked lentils, plus turmeric, red chili powder and salt to taste. Pour in 3½ cups water and pressure cook for 20 minutes.

– Sheetal K. Parikh, MS, RDN, LDN

Ingredient Improv: When putting the steel-cut oats in the pot, toss in some curry leaves. For cool and creamy contrast, serve with a dollop of yogurt.

Grilled Nectarine and Steak Salad: Grill or bake a steak and cut it into strips or chunks. Cut nectarines into halves or quarters, remove pits and grill flesh side down. Cut grilled nectarines into cubes or slices. Place steak and nectarines on a bed of leafy greens, such as a blend of arugula and spinach, and sprinkle with feta, Parmesan or goat cheese. Drizzle on balsamic vinaigrette and mix to evenly coat.

– Gina Andrade, MPH, RD

Ingredient Improv: Use grilled chicken, salmon or tofu in place of steak and incorporate other seasonal fruit such as grilled plums or peaches. Add pepitas or toasted nuts for crunch.

Plant-Based Chickpea “Chicken” Salad: In a bowl, mash up a can of drained and rinsed chickpeas. Add in a few tablespoons of tahini sauce, minced dill, chopped scallions, diced celery, a small squirt of Dijon mustard, salt and pepper. Stir to combine. Serve in a wrap or pita with mixed greens.

– Theresa Mazza, MPH, CHES, DT

Ingredient Improv: Use hummus in place of tahini sauce or create a new flavor by using plain Greek yogurt. Make it spicier with a little garlic chili sauce. To thin the consistency, add olive oil or sesame seed oil and eat it as a dip with carrots and cucumbers.

Homemade Ramen Noodles: Combine 1 quart vegetable broth, 2 blocks of ramen noodles, 2 cups frozen broccoli and 1 cup frozen shrimp in a large saucepan over medium heat. While cooking, break up the noodles occasionally. Once noodles and shrimp are cooked, add soy sauce, fish sauce and sesame oil to taste.

– Ashley Reaver, MS, RDN

Ingredient Improv: Make it vegan by using firm tofu or vegetarian by omitting shrimp and adding cooked eggs at the end of cooking. Add more vegetables such as diced bell pepper and onion, chopped green onion, seaweed or bok choy.

Savory Pancakes: Mix a spoonful of sourdough starter with ⅓ cup whole-wheat or oat flour and a large splash of water or milk. Stir in 2 eggs, a pinch of salt and any desired herbs and spices. Add more milk or water until the mix is the consistency of pancake batter. Pour batter into a lightly oiled pan over medium heat and cook until done, about 3 minutes, flipping if needed. Top with chopped cooked or raw vegetables, then drizzle with hot sauce, balsamic vinegar, soy sauce or any other preferred sauce.

– Christina Badaracco, MPH, RD, LDN

Ingredient Improv: Swap in a gluten-free flour such as brown rice, buckwheat or teff. Incorporate vegetables such as tomato, zucchini, mushrooms or bell pepper.

Cannellini Bean Salad: Add 1 can drained and rinsed cannellini beans to a nonstick pan over medium heat and cook untouched until skins begin to caramelize. Turn beans and repeat. Sprinkle with salt, pepper and garlic powder. Meanwhile, put 3 cups fresh spinach in a bowl with 1 cup of sliced strawberries and 2 tablespoons sliced almonds. Add the cooked beans to salad and drizzle with balsamic vinegar and olive oil.

– Jenny Lo, MS

Ingredient Improv: Use whatever beans are in your pantry and choose fruit to match the season. For a more colorful plate, add more beans, chopped fresh onion and diced orange bell pepper.

Noodle Salad: Cook about 10 ounces of noodles according to package instructions. Once cooked, add a cup of grated raw cabbage, ½ cup grated raw carrots, ½ cup grated cucumber and a handful of chopped peanuts. In a separate bowl, mix ¼ cup creamy peanut butter, ¼ cup rice vinegar, garlic powder, fresh ginger and Sriracha to taste. Add the sauce to the noodles, stir and top with chopped fresh cilantro.

– Rebecca Mrotek, MS, NDTR

Ingredient Improv: To save time, use prepackaged vegetable slaw mix. Roast the peanuts for more flavor and add cooked chicken or shrimp for extra protein. Use whole-wheat noodles for extra fiber.

Power Oatmeal: Cook a pouch of instant oatmeal according to package instructions. Mix in a scoop of vanilla protein powder and add more liquid to thin the consistency to your liking. Top with fresh fruit such as blueberries or sliced strawberries.

– Beryl Krinsky, MBA, MS, RDN, LDN

Ingredient Improv: Add healthy fat by mixing in a spoonful of nut butter or top with chia seeds, chopped almondsor walnuts. Instead of fresh fruit, use canned peaches or thawed frozen berries. Switch up the flavor with chocolate or strawberry protein powder in place of vanilla.

Quick Mac and Cheese: Prepare a box of macaroni and cheese according to instructions. Once cooked, add a can of drained tuna and thawed frozen peas. Stir to combine and top with black pepper.

– Carolyn Hodges, MS, RDN, LD

Ingredient Improv: Substitute canned salmon or chicken or use precooked and shredded rotisserie chicken. Add more vegetables such as canned mushrooms, sautéed onion or wilted spinach. For extra flavor, add cumin, garlic powder or a splash of hot sauce.

Waffle Sandwich: Place rinsed and drained canned black beans and corn, fresh chopped bell peppers and cheese between two corn tortillas. Place in a waffle iron and cook until browned and cheese melts.

– Cindy Gay, RDN

Ingredient Improv: Add heat with sliced jalapeño or crushed red pepper flakes. For more flavor, toss in sautéed chopped onion and minced garlic. Garnish with fresh chopped cilantro, salsa or guacamole.

Tuna Melt Poppers: To repurpose leftover tuna salad, cut four mini sweet peppers in half lengthwise and spoon a heaping tablespoon of tuna salad into each piece. Top with shredded cheddar cheese and cook under a broiler on high for about 2 to 3 minutes, or until the tuna salad is hot and the cheese is melted and golden.

– Anastasia Gialouris, MS, RD

Ingredient Improv: Make your own tuna salad by mixing drained canned tuna, chopped celery, chopped red onion, Greek yogurt and garlic, or use plain canned tuna instead. Stuff large bell peppers instead of minis — but roast the peppers first for 15 minutes to soften them.

Orzo Stuffed Mushrooms: Clean and trim portobello mushrooms, removing the stems. Place open faced on a baking sheet lined with aluminum foil. In a bowl, combine cooked orzo, diced black olives, diced cherry tomatoes, diced red onion, fresh chopped basil and a drizzle of olive oil and balsamic vinegar. Fill mushroom tops and top with feta cheese. Bake at 350°F for 30 minutes or until tender.

— Sarah Gallagher, MS, RDN, LDN

Ingredient Improv: Use button mushrooms and substitute cooked rice, couscous, quinoa or any other grain for orzo. To make this dish vegan-friendly, top with nutritional yeast instead of feta. Reduce food waste and incorporate leftover stems into a later meal.

Grilled Flatbread Sandwich: Add olive oil to a pan over medium heat. Place one flatbread in the pan and layer on marinara sauce, pepperoni and shredded mozzarella. Add a second flatbread on top and drizzle it with a light amount of olive oil and a sprinkle of salt, if desired. Brown on both sides and cook until the cheese is melted.

— Amanda Kruse, MS, RD, LD, FAND

Ingredient Improv: Add herbs and spices such as basil, rosemary, oregano or garlic powder. Bump up the nutrition with vegetables such as spinach, mushrooms, bell pepper or onions. Other combinations could include ham and pineapple; ricotta, mozzarella and Gouda; or sausage, peppers and onions.

Bean Pasta with Veggies: Cook a box of chickpea pasta according to package instructions. Meanwhile, dice an onion, place in a sauté pan and cover with low-sodium vegetable broth. Cook over medium-high heat, stirring occasionally, until the liquid is reduced. Once pasta is cooked, strain and rinse. Combine the pasta, onions, your favorite tomato sauce and a can of drained and rinsed chickpeas and enjoy.

— Amy Gorin, MS, RDN

Ingredient Improv: Once served, add a dash of black pepper and nutritional yeast or Parmesan cheese. Incorporate more vegetables such as canned or frozen peas and sautéed mushrooms or add leftover reheated rotisserie chicken.

One-Ingredient Almond Butter: Preheat oven to 350°F. Fill a greased sheet pan with unsalted almonds and roast for 10 minutes. Let almonds cool, then place in a food processor and process until creamy.

— Stephanie Dorfman, MS, RD

Ingredient Improv: For more flavor, add cinnamon, maple syrup or vanilla extract while processing. If you like crunchy nut butters, process the almonds until they are chopped into small pieces, then set some almond pieces aside and mix them back in once the rest of the almond butter is creamy. Use this “recipe” for any nut or seed.

Light and Creamy Ranch Dressing: In a small bowl, mix 1 cup plain yogurt with ½ teaspoon each garlic powder and onion powder, 2 tablespoons each fresh chopped dill, fresh chopped parsley and fresh chopped chives, plus 1½ tablespoons lemon juice and salt and pepper to taste. Chill in the refrigerator for at least 1 hour. Use it to dress salads or as a dip with fresh sliced vegetables and whole-wheat crackers.

— Gillean Barkyoumb, MS, RDN

Ingredient Improv: For extra protein, use plain Greek yogurt and, to thin the consistency, add low-fat milk or water. To create a vegan version, use a plant-based yogurt. Dried spices can be used in place of fresh but use less since dried spices are more potent.

Pilfer your pantry and make something out of nothing!

Cook a veggie burger per package instructions and prepare 1 cup pasta of your choice (elbow, bowtie, cavatappi and fusilli are good options). Drain and rinse a can of chickpeas and set aside ¼ cup for use. Cut up the veggie burger and combine with pasta and chickpeas, topping with pesto.

– Sean Pavlick

Ingredient Improv: Instead of a veggie burger, use 2 ounces of your choice of cooked meat such as chicken breast, ground turkey or ground beef. Protein-rich pastas made of lentil or beans work well, too. Don’t like pesto? Substitute marinara, chipotle mayo or any other sauce.

Freeze two sliced bananas. Thaw frozen bananas with 1 cup frozen mixed berries for 7 to 10 minutes. Then, blend the frozen fruit for 2 minutes until it has a smooth and creamy consistency. Add 2 tablespoons peanut butter for protein.

 – Hannah Larson

Ingredient Improv: Instead of peanut butter, use peanut butter powder or protein powder — consider using chocolate or vanilla flavored varieties. Top the “ice cream” with a tablespoon of chia seeds for more dietary fiber and protein. Crushed walnuts or almonds add a little crunch.

Brown and cook a package of ground turkey in a large pan.  Add 1 can each drained and rinsed black beans and corn, and 1 to 2 cups of your favorite salsa. Stir and heat until it reaches a minimum internal temperature of 165°F. Spoon ½ cup of mixture into a whole-wheat or corn tortilla, top with cheddar cheese and repeat with remaining filling and tortillas.

– Rachel Mariano, MS, RDN, LDN

Ingredient Improv: For a little heat and extra spice, add diced jalapeños, cumin, garlic powder, onion powder or taco seasoning. Bump up the nutrient density by adding more vegetables, such  as bell pepper or sautéed spinach.

Kid-friendly Pizza: Lightly top a whole-wheat tortilla with your preferred pizza sauce and cheese, plus any leftover diced vegetables, such as carrots or peppers. Cook in a toaster oven at 350°F for 1 to 5 minutes or on a lined sheet pan in the oven at 350°F for 1 to 5 minutes or until evenly browned.

– Sarah Gallagher, MS, RDN, LDN

Ingredient Improv: While mozzarella is typically used on pizza, other cheeses such as cheddar, Parmigiano-Reggiano, provolone or feta work well, too. Use leftover spaghetti sauce in place of pizza sauce and add spices such as oregano, fresh basil or cracked pepper.

Pumpkin Mac and Cheese: Follow the directions on a box of mac and cheese with these modifications: Along with the boxed pasta, add ½ cup of regular, chickpea or whole-wheat pasta to the boiling water. When adding the powdered cheese packet, also stir in 1 cup canned pumpkin.

– Serena Ball, MS, RDN

Ingredient Improv: For a touch of warm spice, add a dash of ground cinnamon or a sprinkle of pumpkin spice seasoning. To make it a one-pot meal, add shredded cooked chicken or another lean protein, plus vegetables such as steamed green peas or broccoli.

If you have been reading the “Thrive” series this year, you know we’ve covered debt management and cash flow; investments and retirement; and making the most of employee benefits — all with the underlying message of working with a certified financial planner to build your estate. And while the stereotypical “wealth management” image is of nice possessions or someone swinging in a hammock without a worry in the world, the time when a solid financial plan truly shines is in the event of tragedy.

If you are diagnosed with an illness or have an accident, financial planning is the last thing you want to deal with (or make your family or loved ones deal with) when all energy should be focused on recovery and health — or love, connection or loss.

A financial power of attorney, or POA, is a legal document that gives someone the authority to act on your behalf in financial matters. Most POAs are issued in cases of illness, disability or if you are simply not present to sign important paperwork, such as with travel abroad during which you cannot physically execute important transactions or decisions. You can choose to grant power of attorney to a trusted person you know (called “the agent”), and the power can be very broad or quite restrictive, depending on your preference.

“It’s important that you designate someone to have this authority in the event that you become ill, disabled or otherwise unable to execute on important financial matters,” says certified financial planner Ben Smith, founder of Cove Financial Planning in Milwaukee, Wis. “Otherwise the courts may appoint a conservator over your finances, which often is a lengthy and costly process.” Plus, neither a court nor a conservator will know you or understand your wishes as well as somebody you trust and with whom you have discussed these matters.

“Make sure your financial planner has a copy of the power of attorney paperwork along with your agent’s contact information,” adds Smith. “And remember that financial POA typically expires upon death, so it’s essential to have a will in place.”

Unless your financial planner is also an attorney, it’s not likely they would be directly involved with writing your will; however, your planner can advise on considerations as you create your estate plan. “For example, you might discuss how certain accounts are taxed at death and their impact on your estate plan. This may involve the creation of trusts, which your attorney would take the lead in creating,” says Smith.

You also can talk with your financial planner about reviewing and updating your beneficiary designations. Beneficiaries can be designated on investment accounts, insurance policies, annuities and other accounts. The designation assigns your assets or death benefits to one or more people or an organization upon your death. “You can name primary beneficiaries to receive the entire asset,” says Smith, “as well as secondary beneficiaries, who will receive the entire asset if your primary beneficiary passes away or is otherwise unable to accept the inheritance.”

One of the oft-asked questions is: How is debt paid and could my family be left holding the bag? In short, when you die, your bills are paid out of your estate and any leftover assets are distributed through a process called probate. Some states have “community property” laws that make spouses liable for any debt accrued during the marriage, but beyond that, the people typically responsible for the debt of an individual who has died are co-signers on a loan and joint owners of a credit account. If your estate does not have enough assets to cover your debts, depending on where you live and the conditions of the loan agreement, a loved one could be liable — which is another reason to speak with a financial planner.

If you are on the receiving end of an inheritance, there are considerations with which to become familiar. For example, a cost basis is essentially the amount of money one originally paid for an asset. If the asset increases in value over time, when it is sold, it may be subject to a capital gains tax. This is especially important for taxable assets [those not held in a retirement account like an IRA or 401(k)].

“When you pass away, your assets generally receive a ‘step up’ in cost basis,” says Smith. “That means if the person who inherited the asset sells it right away, capital gains tax may not be required.”

If you inherit a retirement account, keep in mind that Congress updated rules related to required minimum distributions, or RMDs, for retirement accounts. Anybody other than a spouse who inherits a retirement account has a finite time period to deplete it — and those withdrawals are taxed.

“It’s always a good idea to properly prepare your own accounts prior to incoming inheritance,” says Smith. Often, the money you receive from an inheritance will need to be transferred to a “like” account, such as an IRA to an inherited IRA, or a taxable brokerage account to another taxable brokerage account. “Taking care of these logistical items as early as possible can make the estate settlement process go much more smoothly, particularly while dealing with the emotional impact of losing a loved one.”

Finally, Smith encourages asking your financial planner and lawyer (and accountant if you have one) to work as a team. “With your permission, these professionals involved with your financial life can coordinate together to create the best possible estate plan based on your needs,” says Smith. “Don’t feel like you should have to be the intermediary in getting all of this done.”

Anticipating tragedy is not a pleasant thought but having a solid financial plan in the event of illness, accident or death offers peace of mind for you and your family — and that can make the good times so much greater.

Follow and tweet Ben on Twitter at @BenSmithPlanner.

Fiery Corn and Black Bean Soup: Toast frozen corn kernels in a skillet with a little olive oil until slightly browned. Meanwhile, heat a carton of black bean soup in a pot with a drained and rinsed can of black beans, a cup of vegetable broth, a pinch of ground black pepper and 2 to 4 tablespoons of chunky salsa. Add the toasted corn kernels, stir and serve.

— Anna Tseng, MPH, RD, LDN

Ingredient Improv: For a satisfying one-pot meal, add cooked whole grains such as quinoa or whole-wheat pasta and more vegetables including diced bell peppers or jalapeños. Garnish with grated cheese or non-dairy cheese and a touch of fresh chopped cilantro and avocado.

One-Ingredient Applesauce: Wash and cut 7 to 8 unpeeled apples into large chunks. Fill a pot with ½ cup to ¾ cup water and bring to a simmer or boil, then place the apples in the pot and steam until soft and mushy — about 20 minutes. Let the apples cool, then place apples and the water in a blender and blend to your preferred consistency.

— Stephanie Dorfman, MS, RD

Ingredient Improv: For more flavor, add cinnamon, nutmeg, ginger or vanilla before blending the apples. Blend in additional fruit, such as strawberries, peaches or bananas, or add lemon juice to enhance the applesauce’s taste.

One-Pan Shrimp and Asparagus: Place 1 pound of cleaned, fresh shrimp and cut, trimmed and washed asparagus on a baking sheet. Add a drizzle of olive oil, garlic powder or fresh chopped garlic, onion powder, black pepper and crushed red pepper. Roast in the oven at 400°F for approximately 7 minutes, or until shrimp turns white and opaque. When done, squeeze fresh lemon juice over top and garnish with fresh, chopped parsley.

— Madeline Basler, MS, RDN, CDN

Ingredient Improv: Use thawed frozen shrimp and replace asparagus with green beans, snow peas, sugar snap peas or edamame. Garnish with fresh chopped basil or another herb. Serve over cooked wild rice, couscous or noodles.

Easy Egg Tortilla Wrap: Scramble two eggs with a few diced cherry tomatoes, ¼ cup black or pinto beans, a handful of torn spinach leaves and 2 tablespoons shredded cheddar cheese. While eggs are cooking, warm ⅓ cup salsa over low heat and microwave an 8-inch whole-wheat tortilla for 15 seconds. Add scrambled eggs and salsa to the tortilla and roll to create a wrap.

— Cheryl Mussatto, MS, RD, LD

Ingredient Improv: Add more vegetables such as chopped onion, sliced bell pepper or mushrooms. Instead of whole beans, spread mashed pinto beans on the tortilla before adding the eggs and salsa or use guacamole as a spread.

Chia Seed Jam: Add 1 cup of your favorite berries (fresh or frozen) to a bowl and microwave for 1 to 2 minutes, until the fruit is softened and starts to release some juices. Stir in 1 tablespoon chia seeds and refrigerate overnight to thicken into a jam. Serve over yogurt, on toast or eat by the spoonful.

— Mackenzie Burgess, RDN

Ingredient Improv: Substitute fresh or frozen peaches or mangoes for berries or use a combination. Introduce new flavors with vanilla extract, cinnamon or lemon zest. For sweeter jam, add a drizzle of honey or maple syrup.

Turkey Sausage with Gnocchi: Boil a package of gnocchi. At the same time, brown 1 pound of spicy turkey sausage and cook to 165°F. Drain the gnocchi and add to the pan with cooked turkey sausage. Add 1 jar of your favorite pasta sauce and heat until warm. Stir in about a ½ cup shredded Parmesan cheese and ¼ cup fresh chopped basil.

— Sarah Pflugradt, MS, RDN, LDN

Ingredient Improv: For breakfast, add scrambled eggs and more veggies such as sautéed spinach, bell peppers and onions. Ground beef or chicken can be used in place of turkey sausage or skip the meat to make it vegetarian.

Mediterranean Sheet Pan Meal: On a sheet pan, add sliced cucumber, drained and rinsed canned garbanzo beans, sliced olives, sliced bell peppers, sliced cherry tomatoes and sliced red onion. Toss in minced garlic, a drizzle of avocado oil, ground pepper, lemon juice and 1 teaspoon each of ground turmeric and cumin. Mix all ingredients well and bake at 350°F for about 20 minutes, tossing halfway through. Once cooked, drizzle with tahini and garnish with fresh cilantro.

— Huma Naz, RD, LDN

Ingredient Improv: Eat as is or paired with cooked seafood, poultry or whole grains. For extra plant-based protein and texture, add cooked quinoa.

Simple Shakshuka: Gather whatever vegetables you have, such as bell pepper, spinach, corn, onion or eggplant. Chop as needed and sauté with olive oil. When semi-cooked, add 2 cups tomato sauce, 1 to 2 crushed garlic cloves and some paprika, dried or fresh parsley and basil (to your liking). Stir to blend. Crack 2 eggs and let them settle on top of the sauce; don’t stir. Add 1 cup water and bring to a simmer. Cover and let eggs cook until yolks are firm or to your preference.

— Marisa Schor, MBA, RDN, CNSC

Ingredient Improv: Eat with pita, challah or whatever bread you have available and top with feta cheese for an extra bit of protein and flavor.

Instant Muesli: In a large glass bowl, stir together 1 cup flavored kefir, ⅓ cup dry old-fashioned rolled oats and ½ cup berries. Stir and sprinkle with toasted walnuts. Eat immediately or allow to sit a few minutes to thicken to desired consistency.

— Sherri Hoyt, RDN, LD

Ingredient Improv: Substitute yogurt in place of kefir and use pecans in place of walnuts. Incorporate a different fresh or dried fruit, such as sliced banana, apples, raisins or dried cranberries, which add texture and sweetness.

Vegetarian Burritos: Heat canned vegetarian refried beans with spices such as ground cumin, chili powder, garlic powder and onion powder. Serve in a large whole-wheat tortilla with shredded lettuce, diced tomatoes, sliced black olives, salsa and guacamole.

— Kristen Carli, RD

Ingredient Improv: Use drained and rinsed canned black beans instead of refried. Toss in some sautéed corn, onion, tomato or cubed sweet potatoes for more vegetables. Add shredded cheddar, non-dairy cashew “cheese” sauce or nutritional yeast.