Cuban Vegetable Salad – A Bright, Healthy, and Colorful Dish
Summer means lots of parties, cookouts, and time by the water. Want to WOW your friends and your taste buds? This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad’s striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.
Cuban Vegetable Salad
This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad's striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.
Granola is a great way to kick start your energy for the day! This one has all the good stuff. If you have a nut allergy, just replace walnuts with sunflower seeds or pumpkin seeds.
Ingredients:
1 cup walnuts, raw, chopped
12 dates, Medjool, pitted and chopped
1 cup oats, rolled (gluten-free if necessary)
1/4 cup coconut flakes, unsweetened
1 Tbs chia seeds
1 Tbs hemp seeds
1 tsp vanilla extract
1/2 tsp cinnamon, ground
salt, to taste
Directions:
Prep
Pit and chop dates
Make
Add walnuts to food processor and pulse until roughly chopped
Add dates and pulse until combined with walnuts
Add balance of ingredients and pulse until combined
Add a few pinches of salt if desired
Pour onto baking sheet and separate with fingers
Let air dry for about four hours
Place in an airtight container and store in refrigerator for up to two weeks
Notes:
Pecans work well in place of walnuts here.
Serving size indicated is perfect for breakfast or snack but you can also use less as a topping!
Are you in the mood for a hearty soup filled with nutritional goodness? This is the one for you! Our vegan-friendly chickpea, butternut squash, and corn soup is a warm embrace on a chilly evening. Packed with the goodness of chickpeas, the sweetness of butternut squash, and the freshness of corn, this soup is a hearty meal that satisfies your soul and taste buds alike. Dive into this easy-to-follow recipe that promises to be your new go-to comfort food for all seasons.
Ingredients:
1 medium onion, chopped
1 tsp rosemary, fresh, chopped
2 cloves garlic, minced or pressed
2 cups butternut squash, peeled and cubed
2 Tbs olive oil
1 tsp turmeric, ground
3 cups chickpeas, canned, drained and rinsed
4 cups vegetable broth
2 cups corn, frozen, defrosted
salt, to taste
black pepper, to taste
Directions:
Prep
Chop onion, and rosemary, and mince the garlic
Peel and cube butternut squash (can use pre-cut or frozen)
Make
Sauté onion in olive oil to a large soup pot over medium heat until soft and fragrant
Add turmeric, garlic and rosemary and stir to coat the onions – about 1 minute
Add the rest of the ingredients, except the corn, and cover with vegetable broth
Reduce heat and simmer with the lid on for 20 minutes, stirring occasionally
Transfer half of the soup to a blender and purée until smooth
Add purée soup back to pot, along with corn
Stir and season with salt and pepper to taste
Garnish with a drizzle of olive oil and a sprinkle of red pepper flakes if desired
This Healthy Cauliflower Fried Rice is not only bursting with flavor but also aligns with your health-conscious lifestyle. Made with fresh, riced cauliflower and a medley of vibrant vegetables, each bite offers a low-carb twist to traditional fried rice. Perfect for a quick weeknight dinner or a nutritious meal prep option, this recipe is designed to delight and nourish!
Ingredients:
1 head cauliflower
1 Tbs olive oil
1 tsp sesame oil
1/4 cup onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
1/3 cup vegetable broth, low sodium
1 tsp ginger, minced
4 Tbs soy sauce
1 1/2 cups edamame, shelled, defrosted
2 scallions, chopped
Directions:
Prep
Cut the floret pieces from the cauliflower stems and rinse
Place the cauliflower florets in a food processor and pulse 3-5 times until cauliflower is chopped into rice sized pieces
Chop onion, pepper, garlic and scallions
Grate ginger
Make
In a large skillet heat the olive oil and sesame oil
Add the onion and red pepper to the skillet and sauté until the onion is tender and translucent – about 3 minutes
Stir in the garlic, broth, ginger and soy sauce
Transfer the cauliflower to the pan and stir
Cover with lid and cook over medium-high heat for 3-4 minutes
Remove the lid, stir in the edamame and sauté for 3-5 minutes or until liquid has cooked off and cauliflower is tender
To serve, top with sliced green onion and additional soy sauce (if desired)
Notes:
You can also use frozen cauliflower rice that has been defrosted and drained.
A chocolate fudge smoothie might sound overindulgent, but this version is a nutritional powerhouse, thoughtfully crafted to support your health and even your body’s natural detox process. Here’s a look at the ingredients that make it so special:
Avocado (½) Creamy and nutrient-dense, avocado brings healthy monounsaturated fats and antioxidants to the blend. It supports your liver — one of your body’s main detox heroes — while delivering essential vitamins to keep you energized and satisfied.
Spinach (¼ cup, frozen) This leafy green is loaded with chlorophyll, fiber, and a mix of vitamins and minerals that help flush out toxins naturally. Its fiber supports healthy digestion and regularity, which is key for detoxifying every day.
Banana (½, frozen) Besides lending natural sweetness and a creamy texture, banana adds a dose of potassium to help maintain fluid balance and support kidney function — both vital for clearing out waste and excess sodium.
Dates (2, pitted and chopped) Nature’s candy adds a rich caramel-like sweetness, along with fiber to aid digestion. Dates are also packed with antioxidants to help fight free radicals and support your body’s natural cleansing processes.
Cocoa Powder (3 tbsp, unsweetened) This is where the chocolate magic happens. Unsweetened cocoa is rich in flavonoids and antioxidants that help protect your cells and support your body’s natural detox pathways — all while delivering an irresistible, fudgy flavor.
Almond Milk (1 cup, unsweetened) This creamy dairy-free base keeps things light and smooth, with vitamin E to support skin health and hydration to help your body eliminate waste. Not into almond milk? Swap in your favorite dairy or plant-based option — it’s delicious either way.
Decadent Chocolate Fudge Smoothie
This Healthy Chocolate Fudge Smoothie is a luscious blend of rich, velvety chocolate and nourishing ingredients that satisfy your sweet tooth and fuel your body at the same time. Packed with antioxidants, vitamins, and minerals, it’s more than a delicious treat — it’s a boost of goodness to power you through your day. Whether you need a quick breakfast, a satisfying snack, or an afternoon pick-me-up, this smoothie is about to become your new favorite.
Three Satisfying Ways to Eat The Superfood Broccoli
Our carefully curated collection of three scrumptious broccoli recipes is not just satisfying, but also a powerhouse of nutrition. Each dish is crafted to bring out the best in broccoli, ensuring that every bite is packed with both flavor and health benefits. Whether you’re a seasoned veggie lover or just starting to explore the world of greens, these recipes are designed to convert even the most skeptical into devout broccoli enthusiasts.
Broccoli is considered a superfood due to its rich nutritional profile, containing high levels of vitamins, minerals, and antioxidants. One of its key components, sulforaphane, has been shown to support the body’s detoxification process by enhancing the activity of enzymes that eliminate harmful substances. Additionally, broccoli’s fiber content aids in digestion and promotes a healthy gut, further contributing to overall detoxification and optimal health.
Tofu Broccoli Sheet Pan Dinner
Ingredients:
1 pepper, red bell, chopped
1 pepper, orange bell, chopped
2 carrots, chopped
2 green onions, chopped
1 cup broccoli, chopped
6 oz tofu, firm, cubed 1/2 package, drained
1/4 cup cashews, raw
2 Tbs tamari
1 clove garlic, minced
2 tsp maple syrup
2 tsp ginger, minced
2 Tbs olive oil
Directions:
Prep
Chop bell peppers, carrots, green onions, broccoli
Preheat oven to 375º
Mince ginger and garlic
In a small bowl, mix together tamari, garlic, maple syrup and ginger
Remove tofu from package, cut into 1 inch cubes, drain excess liquid
Make
On a lined sheet pan, spread out vegetables, firm tofu and cashews
Drizzle with sauce
Cook for 30 minutes or until cooked through
Notes:
Add other vegetables like cauliflower, green beans and onions
Simply Steamed Broccoli
Ingredients:
8 cups broccoli florets
Directions:
Prep
Wash and cut broccoli into uniform florets
Make
Place about 2″ of water in the bottom of a pan, bring to a boil then reduce to simmer
Place broccoli in steamer rack and set above simmering water
Cover and steam until broccoli turns bright green and is al dente (a bit soft with some bite) – about 3 minutes
Rinse in cold water and store in covered container in refrigerator
Notes:
Meal Prep Tip: Select two low-glycemic vegetables a week to steam and store in the refrigerator like broccoli, cauliflower, green beans, asparagus, etc.
Shredded Broccoli Stem and Carrot Salad
Salad
Ingredients:
3 cups broccoli, stalks, peeled only
1 cup cabbage, red, shredded
4 carrots, peeled and shredded
4 scallions, chopped
1/2 cup cilantro, chopped
1/2 cup pepitas, raw, shelled (pumpkin seeds)
Directions:
Prep
Shred broccoli stems, carrots and red cabbage
Chop scallions and cilantro leaves
Make
Add shredded vegetables to a large bowl and massage until softened
Add dressing just before serving and toss with scallions, pepitas and cilantro
Dressing
Ingredients:
1/4 cup olive oil
1 Tbs apple cider vinegar
1 lemon, zested and juiced
1 clove garlic, chopped
1 tsp maple syrup
salt, to taste
Directions:
Prep
Zest and juice lemon
Make
Add all ingredients to a mason jar with lids and shake to combine or whisk ingredients
Notes:
Replace vegetables listed here with equal amounts of other favorites – shredded brussels sprouts, kale, and beets all work!
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