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Pumpkin is one of the best-known sources of beta carotene, a powerful antioxidant that supports eye health.
Flax seeds are a good source of soluble and insoluble fiber which help keep your bowel movements regular and prevent constipation. The omega-3 fatty acids in flax are also great for your brain!
About ½ cup of raw carrots has 51% daily value of vitamin A. This vitamin A content actually comes from provitamin A carotenoids which help your body fight infections.
This is an easy way to incorporate seeds such as flax seeds and additional healthy toppings. Seeds can help reduce blood sugar, cholesterol and blood pressure.
Dark green leafy vegetables contain vitamins, minerals, and carotenoids, and acts as antioxidants in the body. Some research indicates that carotenoids in dark green leafy vegetables can stop the growth of certain types of breast, skin, lung and stomach cancer.
Bananas contain fiber, potassium, folate, and antioxidants, such as vitamin C which all support heart health.
Heat oven to 375F and bake for 25 minutes. For golden brown, broil on high for 5 miniutes.
Salmon is rich in omega-3, known to reduce risk of heart disease, inflammation and high-blood pressure!
Bring broth to a boil and cook the noodles. When soft, add other ingredients. Serve hot.
Stick to leaner meats such as chicken, especially the chicken breast! There is lower fat content and it’s the healthiest cut.
Combine noodles and vegetables together, mix well with warmed up sauce. Serve with toppings of your choice.
Peanut butter provides a good amount of protein, as well as essential vitamins and minerals including magnesium, potassium and zinc.
Heat and add curry sauce. Serve with optional toppings.
Potatoes have been linked to reduced heart disease risk and higher immunity, due to their richness in vitamins, minerals and antioxidants!
Place the cauliflower in a bowl with 1 tbsp water. Microwave 1 minute. Pan-fry with the oil for 1 minute then mix in the taco seasoning. Serve in taco shells with optional toppings!
Cauliflower is high in fiber and vitamin B. It contains antioxidants that can help protect against cancer, and contains choline which is essential for memory and learning.
Roll into balls, place on sheet pan with vegetables and roast at 400 F until meat and veggies are fully cooked, about 15-20 minutes.
Turkey is an amazing, healthy option to get your daily protein intake. Our body uses protein to build and repair bones, muscles, cartilage, skin, blood and tissue.
Pierce sweet potato with a fork, wrap in foil and bake at 400F until soft, about 80 minutes.
Slice in half and top with canned beans or chili and cheese.
Broil until cheese is melted.
Serve topped with: guacamole, salsa, herbs, and/or sour cream.
Sweet potatoes are known to help improve digestive health, eye health and can help manage blood pressure. With customizable toppings, this is perfect for meals with roommates and/or family members.
Heat and drizzle with sauce, then serve with optional toppings.
Often a substitute for rice, quinoa is a good source of protein, fiber, iron, copper, thiamin and vitamin B6. It helps improve dihestion and regulates glucose levels in the blood. This is a super easy and nutritious recipe to meal prep for busy weeks!
Cook the boneless chicken in the stove at 400 degrees for 40 minutes or until cooked through. Shred and leave on the side.
Combine celery, carrots, chicken broth, onion and spices into slow cooker and cook on high for 6 hours.
Add pasta and shredded chicken for 30-40 minutes or until pasta is soft.
Note: This soup can also be cooked on the stove. Slow cookers are inexpensive and can usually be found at a thrift store or on amazon for as low as$30. They are great for meal prepping freezer meals and getting other things accomplished while they’re cooking as you can leave them running while doing other things.
Drain and rinse the canned chickpeas. Combine all the ingredients in a blender or food processor, until creamy and enjoy!
The fiber, potassium, B vitamins, iron, magnesium, and selenium in chickpeas all support heart health. Fiber helps decrease the risk of heart disease by lowering cholesterol levels in the blood. Chickpeas contain no cholesterol.
Reserve ¼ cup of the flour, and add the rest of the flour and the other dry ingredients in a bowl and combine. With a fork, add the margarine to the flour mixture until it resembles course crumbs. In a separate bowl, add the lemon juice to the milk and let sit for a few minutes, to form a buttermilk that will make the biscuits soft and fluffy. Mix in the sweet potato with the buttermilk.
Combine the wet ingredients with the flour mixture. If mixture is too wet, add more flour until the dough can be rolled out into 1 inch thickness. Flip a cup upside down to cut biscuit shapes from the dough. Place the biscuits an inch apart on a baking sheet. Bake at 425 degrees for about 20 minutes, or until golden.
One 124 g serving of sweet potato provides 12.8 mg of vitamin C. Current guidelines recommend a daily intake of 75 mg of vitamin C for adult women and 90 mg for adult men.
Combine the dressing ingredients and set aside.
Add the other ingredients in a bowl, and stir in the dressing.
Let sit for about an hour in the fridge to marinate before serving.
Chickpeas are high in protein and fiber and magnesium. Artichokes are a great source of vitamin C, K and iron.
While the potatoes boil on the stove, add the rest of the ingredients to a large bowl.
Drain the potatoes, add to the bowl and refrigerate at least an hour. Serve cold. This recipe serves four!
Potatoes are a great source of fiber and antioxidants. Dill is a great source of vitamin C and magnesium.
Note: Make this recipe vegan by using egg-free mayo such as Vegenaise.
Combine the dry ingredients in a bowl, and the wet ingredients in another bowl, add the diced apples, and then mix until just combined.
Pour into a greased muffin tins and bake at 400 degrees for 20 minutes.
Apples have been linked to lower the risk of heart disease. One reason is that they contain soluble fibers — the kind that can help lower blood cholesterol levels. Apples also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel. Bake these muffins ahead of the week as a quick on-the-go breakfast or healthy snack.
Add ingredients together, mixing until just combined. Pour into an oiled pan.
Optional: top with a sliced banana. Bake at 350 degrees F for about 1 hour.
Bananas regulate our bowel system, can reduce menstrual pain and provides natural energy. It is cholesterol-free, fat-free, and a great source of fiber. For all ripened and frozen bananas – this is a perfect use for them!
Preheat oven to 350 F, mix all wet ingredients in a bowl and dry ingredients in another bowl.
Line a cookie sheet and place cookies and bake for 15 minutes.
Peanut butter helps lower cholesterol levels and is a rich source of protein.
Note: Make this recipe gluten-free by using GF oats!
Combine the dry ingredients in a bowl, and the wet ingredients in another bowl, and then mix until just combined.
Pour into a greased loaf pan and bake at 350 degrees F until golden, about 50 minutes.
When we eat carotenoid-rich produce regularly such as zucchini, it helps shield our skin from UV rays and pollution. It may also slow skin aging by helping to keep skin hydrated and elastic.
Download the Cookbook
A downloadable PDF version of the Eating Well: The Wellness Education Cookbook (17.9MB) is available.
Note: Be aware that the file is 17.9MB, which can affect your bandwidth and/or data plan.