Heart-Healthy One-Pot Spinach & Tomato Whole-Wheat Pasta Experience the simplicity of a one-pot pasta dinner that not only tastes fresh and delicious but is also heart-healthy. Cooking the pasta directly in the flavorful sauce not only saves time but also minimizes cleanup. This speedy recipe is incredibly versatile, allowing for easy ingredient swaps. You can customize it with your favorite vegetables like sliced zucchini and mushrooms or enhance it with leftover chicken or crumbled sausage for added protein. Embrace the health benefits of whole-wheat spaghetti, making it a nutritious alternative to white pasta, especially when prepared in this one-pot fashion. Ingredients: 1 tablespoon olive oil 1 cup chopped onion 6 garlic cloves, finely chopped 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained 1 ½ cups unsalted chicken stock ½ teaspoon dried oregano 8 ounces whole-wheat spaghetti or linguine ½ teaspoon salt 10 ounces fresh spinach 1 ounce Parmesan cheese, grated (about 1/4 cup) Directions: Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat. Sauté onion and garlic for 3 minutes or until the onion starts to brown. Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Add noodles; stir to submerge in liquid. Cover, reduce heat to medium-low, and cook for 7 minutes or until pasta is almost done. Uncover; stir in salt. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand for 5 minutes. Sprinkle with cheese and serve. Tips: Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells. Use fresh grape tomatoes instead and add fresh herbs. Try incorporating chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a heartier dish. Chicken & Dumplings Soup with Heart-Healthy Benefits Indulge in the comforting warmth of this hearty chicken-and-dumplings soup, elevated with a heart-healthy twist. Featuring whole-wheat biscuits, these dumplings not only maintain a light texture but also provide a substantial boost of fiber. Thyme and parsley complement the traditional flavors, adding a touch of freshness to this beloved crowd-pleaser. IngredientsSoup 2 tablespoons canola oil or another neutral oil 1 cup chopped yellow onion 1 cup chopped carrots ½ cup chopped celery ½ cup chopped parsnip 1 tablespoon chopped fresh thyme 1 bay leaf ½ cup all-purpose flour, divided 6 cups lower-sodium chicken broth ¼ cup half-and-half ½ teaspoon ground pepper ¼ teaspoon salt 2 ½ cups shredded cooked chicken ½ cup frozen peas 2 tablespoons chopped fresh flat-leaf parsley DirectionsTo prepare the soup: Heat 2 tablespoons of oil in a Dutch oven over medium-high heat. Add onion, carrots, celery, parsnip, thyme, and bay leaf; cook, stirring occasionally, until tender, about 5 minutes. Add 1/4 cup all-purpose flour; cook, stirring constantly, until the vegetables are evenly coated, about 1 minute. Gradually add 1/2 cup broth, stirring until the mixture is combined and thickened. Gradually add the remaining 1/4 cup flour, stirring until combined. Gradually add the remaining 5 1/2 cups broth, stirring until combined. Stir in half-and-half, pepper, and salt, scraping up the browned bits on the bottom of the pot with a wooden spoon. Increase heat to high and bring the mixture to a boil. Reduce heat to low; simmer, stirring occasionally, until thickened, about 4 minutes. Stir in chicken, peas, and 2 tablespoons parsley. Meanwhile, prepare dumplings: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt in a large bowl. Add butter and oil, stirring until combined. Add buttermilk, scallion, and parsley, stirring until just combined. Use a 1/3-cup measure to scoop dumplings and gently drop into the soup (you should have 8 dumplings). Cover and cook over low heat until a wooden pick inserted into the center of the dumplings comes out clean, about 20 minutes. Garnish with additional parsley before serving, if desired. To make ahead: Refrigerate in an airtight container for up to 3 days. To reheat, microwave on Medium (50%) for 2 to 3 minutes. Culinary Symphony: Embracing the Top 10 Vegetarian Recipes Vegetarian cuisine is not merely a diet but a celebration of vibrant flavors, nutritional richness, and the art of crafting wholesome meals. Join us on a gastronomic journey as we unveil the top 10 vegetarian recipes—each a testament to the culinary diversity and creativity within the world of plant-based dining. 1. Mumbai Spice Tofu Wraps:Transport your taste buds to the bustling streets of Mumbai with these spice-infused tofu wraps—a savory fusion that captures the essence of Indian street food. View Recipe 2. Lentil and Spinach Curry:Dive into the heartiness of lentils and the nourishment of spinach with this flavorful curry—a vegetarian staple that exemplifies the beauty of plant-based proteins. View Recipe 3. Heart-Healthy Veggie & Hummus Sandwich:Elevate your sandwich game with a heart-healthy combination of fresh veggies and creamy hummus—an ode to simplicity that doesn't compromise on taste. View Recipe 4. Heart-Healthy Orange-Mint Freekeh Salad with Lima Beans:Indulge in a refreshing burst of flavors with the orange-mint freekeh salad, showcasing the unique nuttiness of freekeh paired with the wholesome goodness of lima beans. View Recipe 5. Heart-Healthy Quinoa, Avocado & Chickpea Salad over Mixed Greens:Revel in a symphony of textures and colors with a quinoa, avocado, and chickpea salad—a heart-healthy dish that marries superfoods for a delightful crunch. View Recipe 6. Heart-Healthy Chickpea & Quinoa Grain Bowl:Embark on a nourishing journey with the heart-healthy chickpea and quinoa grain bowl—an ensemble of protein-packed ingredients that promises satiety without compromising on health. View Recipe 7. Diabetes-Friendly Veggie Fajitas: High in Fiber, Bursting with Flavor:Delight in the sizzle and zest of diabetes-friendly veggie fajitas—high in fiber, bursting with flavor, and crafted to cater to both taste and well-being. View Recipe 8. Simple Cabbage Salad (Gluten-Free):Rediscover the beauty of simplicity with a gluten-free simple cabbage salad—a crunchy and refreshing dish that embodies the elegance of uncomplicated flavors. View Recipe 9. Sweet Potato & Black Bean Chili:Warm your soul with the hearty goodness of sweet potato and black bean chili—a comforting bowl that brings together wholesome ingredients in perfect harmony. View Recipe 10. Spiced White Bean & Spinach Salad Bursting with Fiber:Conclude our gastronomic journey with a fiber-rich spiced white bean and spinach salad—a symphony of spices and textures that proves plant-based dining can be both delicious and nutritious. View Recipe In this collection of vegetarian recipes, we celebrate the diversity of plant-based ingredients, proving that each dish is not just a meal but a culinary masterpiece that nourishes both body and soul. Embrace the flavors, revel in the health benefits, and savor the joy of vegetarian dining. Savoring the Freedom: A Culinary Odyssey into Gluten-Free Delights In the evolving landscape of dietary preferences, gluten-free recipes have emerged as a beacon of culinary creativity, providing a symphony of flavors without compromising on health. Let's embark on a gastronomic journey as we unveil the top 10 gluten-free recipes—each a testament to the art of crafting delicious meals for those who embrace gluten-free living. 1. Gluten-Free Baked Chicken and Vegetable Casserole:Our expedition begins with a comforting baked chicken and vegetable casserole, where succulent chicken meets a colorful array of vegetables—a gluten-free masterpiece that marries simplicity with flavor. View Recipe 2. Gluten-Free Loaded Broccoli Salad:Elevate your salad game with the gluten-free loaded broccoli salad—a vibrant medley of textures and flavors that will redefine your salad experience. View Recipe 3. Chicken Cutlets with Sun-Dried Tomato Cream Sauce (Gluten-Free):Indulge in the sophistication of chicken cutlets draped in a luscious sun-dried tomato cream sauce—a gluten-free triumph that harmonizes decadence with dietary preferences. View Recipe 4. Ground Beef & Potatoes Skillet (Gluten-Free):The gluten-free ground beef and potatoes skillet invites you to savor the robustness of hearty flavors, expertly combined for a satisfying and gluten-free dining experience. View Recipe 5. Simple Cabbage Salad (Gluten-Free):Rediscover the charm of simplicity with the gluten-free simple cabbage salad—a refreshing dish that proves elegance lies in uncomplicated perfection. View Recipe 6. Sweet Potato & Black Bean Chili:Warm your soul with the gluten-free sweet potato and black bean chili—an amalgamation of wholesome ingredients that transforms chili into a hearty and gluten-free indulgence. View Recipe 7. Gluten-Free Creamy White Chicken Chili with Cream Cheese:Delight in the velvety richness of creamy white chicken chili, enhanced by the decadence of cream cheese—a gluten-free rendition that brings comfort to a whole new level. View Recipe 8. Gluten-Free Chhole (Chickpea Curry):Immerse yourself in the aromatic embrace of gluten-free chhole, a chickpea curry that epitomizes the depth of Indian flavors—gluten-free indulgence that transports your taste buds. View Recipe 9. Gluten-Free Black Bean-Cauliflower “Rice” Bowl:Embark on a gluten-free culinary adventure with the black bean-cauliflower "rice" bowl—a low-carb and gluten-free alternative that tantalizes the palate with every bite. View Recipe 10. Gluten-Free Vegan Coconut Chickpea Curry:Concluding our gluten-free odyssey is the vegan coconut chickpea curry—an exquisite blend of coconut-infused goodness and protein-packed chickpeas, proving that gluten-free can be both wholesome and compassionate. View Recipe In each of these recipes, gluten-free living is celebrated as an opportunity to explore the vast landscape of culinary possibilities. Join us in savoring the freedom of gluten-free dining—one delicious recipe at a time. Embark on a Culinary Adventure: Discover the Delight of Low-Calorie Dining In a world where healthy living and flavorful cuisine coalesce, the realm of low-calorie recipes stands as a testament to the delightful synergy between nutrition and taste. Join us on a gastronomic journey as we unveil the top 10 low-calorie recipes, each crafted to tantalize your taste buds while maintaining a commitment to wellness. 1. Low-Calorie Chicken Breast with Shredded Pork Salad: Kickstarting our culinary exploration is a tantalizing salad featuring succulent chicken breast and shredded pork. A symphony of fresh vegetables adds vibrancy to this low-calorie masterpiece. View Recipe 2. Low-Calorie Chicken Breasts with Tomato Sauce and Corn: Venture into a world of rich tomato sauce, tender chicken breasts, and the sweetness of corn—a low-calorie sensation that transforms the ordinary into the extraordinary. View Recipe 3. Lemon Garlic Chicken Breast Stir-Fry with Vegetables: Zesty lemon, aromatic garlic, and lean chicken breast unite in a mesmerizing stir-fry, complemented by a rainbow of crisp vegetables—a low-calorie stir-fry that's a true feast for the senses. View Recipe 4. Low-Calorie Garlic Shrimp with Mixed Vegetables: Delight in the succulence of garlic-infused shrimp, harmonizing with a medley of crisp and colorful vegetables—a low-calorie dish that's both light and satisfying. View Recipe 5. Lemon Fish Fillet with Vegetables: Immerse yourself in the refreshing flavors of lemon-infused fish fillet, surrounded by a garden of vibrant vegetables. This low-calorie dish is a perfect blend of nutrition and taste. View Recipe 6. Low-Calorie Baked Blueberry & Banana-Nut Oatmeal Cups: Embrace the day with a burst of flavor from baked oatmeal cups, featuring the natural sweetness of blueberries and bananas—all within the guilt-free embrace of low-calorie goodness. View Recipe 7. Low-Calorie Pistachio & Peach Toast: Elevate your snacking experience with the crunch of pistachios and the sweetness of peaches on whole-grain toast—a delightful and guilt-free treat. View Recipe 8. Low-Calorie Apple with Cinnamon Almond Butter: Indulge in the classic pairing of apples and cinnamon, enhanced with a dollop of almond butter—an enticing low-calorie option for your sweet cravings. View Recipe 9. Low-Calorie Carrot & Banana Muffins: Satiate your palate with moist and flavorful carrot and banana muffins—a low-calorie indulgence perfect for a guilt-free snack or breakfast. View Recipe 10. Lemon-Dill Cucumber Chickpea Salad with Feta: Conclude our culinary odyssey with a zingy lemon-dill dressing drizzled over a refreshing cucumber and chickpea salad, crowned with the savory touch of feta—crafted to be both delicious and low in calories. View Recipe Embark on this culinary adventure, where each low-calorie creation is a testament to the belief that eating well doesn't mean sacrificing flavor. Let these recipes redefine your perception of health-conscious dining—one delectable bite at a time. Gluten-Free Vegan Coconut Chickpea Curry Indulge in the rich flavors of this quick and gluten-free Vegan Coconut Chickpea Curry, ready in just 20 minutes. For added convenience, opt for precut veggies from the salad bar at your grocery store. Create a satisfying dinner by serving it over cooked brown rice. When selecting a simmer sauce, ensure it contains 400 mg of sodium or less, and check the ingredient list to confirm it is vegan-friendly by avoiding cream or fish sauce. Add a spicy kick by incorporating a few dashes of your preferred hot sauce at the end. Ingredients: 2 teaspoons avocado oil or canola oil 1 cup chopped onion 1 cup diced bell pepper 1 medium zucchini, halved and sliced 1 (15-ounce) can chickpeas, drained and rinsed (ensure gluten-free) 1 ½ cups gluten-free coconut curry simmer sauce (see Tip) ½ cup gluten-free vegetable broth 4 cups baby spinach 2 cups precooked gluten-free brown rice, heated according to package instructions Directions: Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, and zucchini; cook, stirring often, until the vegetables begin to brown (5 to 6 minutes). Add chickpeas, simmer sauce, and vegetable broth, bringing the mixture to a simmer while stirring. Reduce heat to medium-low and simmer until the vegetables are tender (4 to 6 minutes). Just before serving, stir in baby spinach. Serve the curry over heated gluten-free brown rice. Gluten-Free Note: This Vegan Coconut Chickpea Curry is gluten-free, providing a flavorful and convenient option for those with gluten sensitivities or celiac disease. Enjoy the vibrant tastes of this gluten-free curry for a quick and delightful meal. Gluten-Free Black Bean-Cauliflower "Rice" Bowl Indulge in a flavorful and gluten-free delight with this quick and easy Black Bean-Cauliflower "Rice" Bowl. The aromatic cauliflower rice, paired with a medley of vegetables and black beans, creates a satisfying and carb-conscious meal. Using frozen riced cauliflower not only reduces the carb content but also expedites the preparation process for a convenient and delicious dining experience. Ingredients: 1 tablespoon olive oil plus 2 tsp., divided 1 cup frozen cauliflower rice ⅛ teaspoon salt 2 tablespoons chopped onion 2 tablespoons chopped green bell pepper ½ teaspoon chili powder ½ teaspoon ground cumin ¼ teaspoon dried oregano ⅔ cup no-salt-added canned black beans, rinsed (ensure gluten-free) 2 tablespoons chopped roasted red pepper ¼ cup water 1 tablespoon lime juice ¼ cup shredded reduced-fat Cheddar cheese 1 medium tomato, chopped 1 tablespoon chopped fresh cilantro for garnish Directions: Heat 1 tablespoon of oil in a medium skillet over medium heat. Add cauliflower rice and salt; cook, stirring often, until heated through (3 to 5 minutes). Transfer to a small bowl and keep warm. Wipe out the pan. Heat the remaining 2 teaspoons of oil in the pan over medium heat. Add onion, green pepper, chili powder, cumin, and oregano; cook, stirring often, until the vegetables are softened (about 3 minutes). Add black beans, roasted red pepper, and water; bring to a simmer. Cook, stirring occasionally, until heated through and thickened (3 to 5 minutes). Remove from heat and stir in lime juice. Arrange the bean mixture with the hot cauliflower rice in a dinner bowl. Top with shredded Cheddar cheese and chopped tomato. Garnish with cilantro, if desired, and enjoy this gluten-free Black Bean-Cauliflower "Rice" Bowl that's not only delicious but also mindful of your dietary preferences. Gluten-Free Chhole (Chickpea Curry) Experience the vibrant flavors of this quick and gluten-free Indian dish with Chhole, a delightful chickpea curry also known as chana masala. Ready in just 20 minutes, this healthy recipe offers a comforting and delicious dinner option that caters to gluten-free dietary preferences. Ingredients: 1 medium serrano pepper, cut into thirds 4 large cloves garlic 1 2-inch piece fresh ginger, peeled and coarsely chopped 1 medium yellow onion, chopped (1-inch) 6 tablespoons canola oil or grapeseed oil 2 teaspoons ground coriander 2 teaspoons ground cumin ½ teaspoon ground turmeric 2 ¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can) ¾ teaspoon kosher salt 2 (15-ounce) cans chickpeas, rinsed (ensure gluten-free) 2 teaspoons garam masala Fresh cilantro for garnish Directions: In a food processor, pulse serrano pepper, garlic, and ginger until minced. Scrape down the sides and pulse again. Add the chopped onion; pulse until finely chopped but not watery. Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened (3 to 5 minutes). Add ground coriander, cumin, and turmeric; cook, stirring, for an additional 2 minutes. Pulse tomatoes in the food processor until finely chopped. Add them to the pan along with kosher salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add the rinsed chickpeas and garam masala. Reduce heat to a gentle simmer, cover, and cook, stirring occasionally, for 5 minutes more. Serve the gluten-free Chhole topped with fresh cilantro, if desired. Gluten-Free Note: This Chhole (Chickpea Curry) is a gluten-free delight, ensuring that individuals with gluten sensitivities or celiac disease can savor its authentic flavors without any concerns. Enjoy a quick and wholesome gluten-free dinner with this delightful chickpea curry. Gluten-Free Creamy White Chicken Chili with Cream Cheese Indulge in the rich and healthy goodness of this quick-to-make Gluten-Free Creamy White Chicken Chili. Featuring quick-cooking chicken thighs and gluten-free canned white beans, this recipe ensures a hearty meal without the need for lengthy simmering. Cream cheese provides the perfect finishing touch, adding richness and a subtle sweet tang to this comforting dish. Ingredients: 2 (15-ounce) cans of gluten-free, no-salt-added great northern beans, rinsed and divided 1 tablespoon canola oil 1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces 1 ½ cups chopped yellow onion (1 medium) ¾ cup chopped celery (2 medium stalks) 5 cloves garlic, chopped (2 tablespoons) 1 teaspoon ground cumin ¼ teaspoon salt 3 cups unsalted gluten-free chicken stock 1 (4-ounce) can chopped green chiles 4 ounces reduced-fat cream cheese ½ cup loosely packed fresh cilantro leaves Directions: In a small bowl, mash 1 cup of beans using a whisk or potato masher. Heat canola oil in a large heavy pot over high heat. Add chicken and cook, turning occasionally, until browned (4 to 5 minutes). Add chopped onion, celery, garlic, ground cumin, and salt. Cook until the onion is translucent and tender (4 to 5 minutes). Introduce the remaining whole beans, the mashed beans, gluten-free chicken stock, and chopped green chiles to the pot. Bring to a boil, then reduce heat to medium and simmer until the chicken is thoroughly cooked (about 3 minutes). Remove the pot from heat and stir in the cream cheese until melted. Serve the chili topped with fresh cilantro. Gluten-Free Note: This Creamy White Chicken Chili is not only rich and flavorful but also gluten-free, making it a safe and delicious option for those with gluten sensitivities or celiac disease. Enjoy this hearty and comforting meal without compromising on taste or dietary needs. Low-Calorie Fig & Goat Cheese Salad Indulge in a delightful and low-calorie Fig & Goat Cheese Salad that perfectly balances the sweet-and-savory notes of figs and earthy goat cheese. This palate-pleasing dish is not only delicious but also a guilt-free option for those mindful of their calorie intake. Ingredients: 2 cups mixed salad greens 4 dried figs, stemmed and sliced 1 ounce fresh goat cheese, crumbled 1 ½ tablespoons slivered almonds, preferably toasted 2 teaspoons extra-virgin olive oil 2 teaspoons balsamic vinegar ½ teaspoon honey Pinch of salt Freshly ground pepper to taste Directions: In a medium bowl, combine mixed salad greens, dried figs, crumbled goat cheese, and slivered almonds. In a separate bowl, stir together extra-virgin olive oil, balsamic vinegar, honey, a pinch of salt, and freshly ground pepper to create a flavorful dressing. Just before serving, drizzle the dressing over the salad and toss the ingredients together to ensure an even distribution of flavors. Low-Calorie Note: This Fig & Goat Cheese Salad not only delights the taste buds with its sweet-and-savory combination but is also low in calories, making it a perfect choice for a light and satisfying meal. The use of nutrient-dense ingredients ensures a wholesome option without compromising on flavor. Enjoy the richness of this salad guilt-free! Low-Calorie Chile-Spiced Chickpea Salad Savor the bold flavors of this low-calorie chickpea salad featuring a kick from sambal oelek, a ground chili paste. The addition of crunchy carrots provides a delightful texture that perfectly complements the chickpeas in this effortless, no-cook recipe. Ingredients: 1 tablespoon sambal oelek 1 teaspoon toasted sesame oil 1 teaspoon rice vinegar 1 (15-ounce) can no-salt-added chickpeas, rinsed 1 cup shredded carrots ¼ cup sliced scallions 1 sheet nori, torn 2 teaspoons toasted sesame seeds Directions: In a medium bowl, combine sambal oelek, toasted sesame oil, and rice vinegar, creating a flavorful dressing. Add the rinsed chickpeas, shredded carrots, sliced scallions, torn nori, and toasted sesame seeds to the bowl. Toss the ingredients together to ensure they are evenly coated with the dressing. Low-Calorie Note: This vibrant and spicy chickpea salad not only tantalizes your taste buds but is also low in calories, making it an excellent choice for those seeking a light and satisfying meal. The combination of chickpeas and crunchy vegetables provides a healthy and fulfilling option without compromising on flavor. Enjoy guilt-free indulgence with this nutrient-packed delight! Low-Calorie Mixed Greens with Lentils & Sliced Apple Indulge in a satisfying and low-calorie vegetarian entree with this quick and easy salad featuring lentils, feta, and crisp apple slices. Ideal for a wholesome lunch, this recipe incorporates canned lentils for a time-saving option. Ensure you choose low-sodium canned lentils and give them a rinse before adding them to the salad for a healthier twist. Ingredients: 1 ½ cups mixed salad greens ½ cup cooked and drained lentils 1 apple, cored and thinly sliced (reserve half for topping) 1 ½ tablespoons crumbled feta cheese 1 tablespoon red wine vinegar 2 teaspoons extra-virgin olive oil Directions: Arrange the mixed salad greens on a serving plate. Top the greens with cooked lentils, approximately half of the apple slices, and crumbled feta cheese. Drizzle the salad with red wine vinegar and extra-virgin olive oil for a burst of flavor. Serve the salad with the remaining apple slices on the side, providing a refreshing contrast to the savory lentils and feta. Low-Calorie Note: This delightful salad is not only packed with nutrients but also low in calories, making it an excellent choice for a light and fulfilling meal. The inclusion of drained canned lentils adds a protein boost without compromising on health, making this salad a perfect option for those looking to enjoy a tasty, calorie-conscious dish. Low-Calorie Fiber-Rich Spiced White Bean & Spinach Salad Indulge in the delightful flavors of this light and nutritious salad, featuring white beans seasoned with ras el hanout, a Moroccan spice blend boasting cinnamon, cumin, turmeric, ginger, cardamom, and a hint of black and red pepper. For those who prefer a smoother texture, gently mash some of the beans while combining all the ingredients. This bean salad sits atop a bed of delicately dressed spinach, creating a perfect harmony with the beans. It also complements grilled chicken or steak kebabs for a different culinary experience on another occasion. Ingredients: 2 (15-ounce) cans of no-salt-added cannellini beans, rinsed ⅓ cup of low-fat plain yogurt ¾ teaspoon of ras el hanout ½ teaspoon of refrigerated garlic paste ½ teaspoon of salt ½ teaspoon of honey 2 tablespoons of extra-virgin olive oil 1 tablespoon of red wine vinegar 1 tablespoon of harissa paste 1 (5-ounce) package of baby spinach 1 cup of julienned carrots ¼ cup of chopped unsalted roasted almonds 3 tablespoons of golden raisins Directions: In a medium bowl, combine beans, low-fat yogurt, ras el hanout, garlic paste, salt, and honey. Stir to incorporate, and if desired, coarsely mash some of the beans for a creamier texture. In a large bowl, whisk together olive oil, red wine vinegar, and harissa paste. Add spinach, carrots, almonds, and raisins; toss the ingredients to coat evenly. Serve the bean salad on a bed of the spinach mixture, and relish the satisfying blend of flavors and textures. Low-Calorie Note: This fiber-packed salad is not only bursting with flavor but also low in calories, making it a perfect choice for those seeking a healthy and delicious meal option. The Ultimate Summer Tomato Sandwich Indulge in the flavors of summer with this sensational Tomato Sandwich featuring the perfect blend of sweet, juicy tomatoes and a herby cream cheese spread. Elevate your sandwich game and prepare a batch of this delightful cream cheese mixture, ideal for spreading on bagels or crackers. For an added protein punch, consider including smoked salmon or thinly sliced turkey or chicken. Ingredients: 2 ounces cream cheese, at room temperature 1 tablespoon low-fat plain strained (Greek-style) yogurt 1 tablespoon sliced fresh chives 1 tablespoon chopped fresh dill ¼ teaspoon ground pepper 2 slices whole-wheat sandwich bread, lightly toasted 4 slices tomato (about 1/4-inch) Directions: In a small bowl, thoroughly combine cream cheese, yogurt, chives, dill, and ground pepper. Spread the cream cheese mixture evenly on one side of each lightly toasted slice of whole-wheat bread. Arrange the tomato slices on one bread slice, ensuring even coverage. Place the second bread slice, spread-side down, on top of the tomatoes to complete the sandwich. Before serving, cut the sandwich in half diagonally for a delightful presentation. Celebrate the essence of summer with every bite of this Ultimate Tomato Sandwich, a classic that promises to become a seasonal favorite. Anti-Inflammatory Beet & Avocado Wrap Fuel your body with the goodness of anti-inflammatory ingredients in this vibrant and delicious Beet & Avocado Wrap. Packed with fiber and healthy fats, this lunch not only satisfies your taste buds but also supports your overall well-being. The tahini-lemon mixture adds a zesty and nutty kick, making every bite a burst of flavor. Ingredients: 1 tablespoon lemon juice 1 tablespoon tahini 1 teaspoon extra-virgin olive oil ⅛ teaspoon kosher salt ⅛ teaspoon ground pepper ½ cup julienned red beets 1 ½ tablespoons hummus 1 (8 inch) whole-wheat tortilla 2 leaves butter lettuce ½ medium avocado, sliced Directions: In a medium bowl, whisk together lemon juice, tahini, olive oil, salt, and pepper. Add julienned beets to the mixture, tossing to coat them thoroughly. Spread hummus evenly on one side of the whole-wheat tortilla. Place butter lettuce leaves over the hummus layer. Top with the marinated beet mixture and slices of creamy avocado. Roll up the wrap burrito-style and slice it in half for easy serving. Elevate your lunch game with this Anti-Inflammatory Beet & Avocado Wrap, a delightful combination of flavors and health-boosting nutrients.