Blender Pumpkin Pancake

Ingredients: ½ cup oats ¼ cup canned pumpkin ½ banana ¼ cup low-fat milk or unsweetened almond milk ½ tsp pumpkin pie spice ½ tsp vanilla extract 1 tsp olive oil 1 egg flour pinch of baking powder Procedure: 1. Blend ½ cup oats into a flour. 2. Add 1 egg, ¼ cup canned pumpkin,

Stuffed Butternut Squash

Ingredients: Butternut squash 1/3 cup chickpeas 1/3 cup cooked bulgur 2 tbsp raisins 2 tbsp chopped parsley 1 tsp olive oil 1 tsp lemon juice 2 tbsp toasted walnuts Procedure: 1. Cut a medium butternut squash in half lengthwise; remove seeds and roast facedown at 400° F until tender. 2. Set aside one of the

Ginger Chicken Stir-Fry

Ingredients: 1 tsp low-sodium soy sauce 1 tsp rice wine vinegar 1 tsp honey ½ tsp grated ginger 1 small clove garlic, minced ½ tsp cornstarch 1 carrot, sliced 4 heads baby bok choy, cut into bite-sized pieces 4 ounces boneless chicken breast, cube ½ cup cooked whole grain (quinoa) Procedure: 1. In a small

Sweet Potato Bowl

Ingredients: 1 medium potato 1 tbsp olive oil 2 cups baby spinach ½ cup canned low-sodium black beans (drained and rinsed) 2 tbsp salsa ¼ avocado, sliced Procedure: 1. Cut 1 medium potato into cubes. 2. Drizzle with 1 tbsp olive oil and roast at 425° F for 20 to 30 minutes until tender, tossing

Peanut Cabbage Salad

Ingredients: 1 tbsp peanut butter 2 tsp low sodium soy sauce 1 tsp maple syrup 1 tsp lime juice 3 tbsp hot water 2 cups shredded coleslaw cabbage mix ¾ cup cooked whole grain (any) ½ cup cubed extra firm tofu ½ medium orange fresh mint Procedure: 1. Whisk 1 tbsp peanut butter, 2 tsp

Tuna, Apple and Arugula Sandwich

Ingredients: 2.6-ounce pouch of low-sodium tuna, drained 1 tsp mayonnaise whole grain toast 2 thin slices of apple ½ cup baby arugula Procedure: 1. In a small bowl, mix a drained 2.6-ounce pouch of low-sodium tuna and 1 tsp mayonnaise. 2. Layer one slice of whole-grain toast with 2 thin slices of apple, ½ cup