Heart-Healthy Chickpea & Quinoa Grain Bowl Grain bowls are a canvas for endless creativity, and there's no right or wrong way to craft one! For a classic and nourishing twist, we've embraced simplicity with hummus, quinoa, avocado, and an abundance of veggies, creating a deliciously heart-healthy meal. Ingredients: 1 cup cooked quinoa ⅓ cup canned chickpeas, rinsed and drained ½ cup cucumber slices ½ cup cherry tomatoes, halved ¼ avocado, diced 3 tablespoons hummus 1 tablespoon finely chopped roasted red pepper 1 tablespoon lemon juice 1 tablespoon water, plus more if desired 1 teaspoon chopped fresh parsley (Optional) Pinch of salt Pinch of ground pepper Directions: Arrange quinoa, chickpeas, cucumbers, tomatoes, and avocado in a wide bowl. In a separate bowl, stir together hummus, roasted red pepper, lemon juice, and water. Adjust the consistency by adding more water until desired. Add parsley, salt, and pepper; stir to combine. Serve the heart-healthy dressing with the Buddha bowl, elevating your meal with a burst of flavors and beneficial nutrients for your cardiovascular well-being. 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. 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. Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot Vinaigrette Elevate your salad game with the star of the show – the tangy and zesty cilantro-mint-shallot vinaigrette. This Cashew, Chickpea & Pasta Salad is a delightful fusion of flavors and textures. Whip up the dressing, chop those veggies, and in no time, you'll be savoring this vibrant and satisfying dish. Ingredients: 2 ounces lentil or whole-grain pasta, such as fusilli or penne 1 medium shallot, finely diced 1 tablespoon lemon juice 1 tablespoon warm water ½ teaspoon fine sea salt, divided ¼ cup finely chopped fresh cilantro ¼ cup finely chopped fresh mint 2 tablespoons extra-virgin olive oil 1 ½ tablespoons red-wine vinegar 1 teaspoon Dijon mustard 1 small clove garlic, minced ¾ cup no-salt-added chickpeas, rinsed ½ medium red bell pepper, cut into 1-inch pieces ½ medium yellow bell pepper, cut into 1-inch pieces ½ large avocado, diced 2 stalks celery, thinly sliced ½ cup arugula 3 tablespoons unsalted roasted cashews, roughly chopped Directions: In a medium pot, bring water to a boil. Cook pasta according to package instructions, then drain and rinse with cold water. In a small bowl, combine shallot, lemon juice, warm water, and 1/4 teaspoon salt. Set aside for 10 minutes. In a large bowl, mix cilantro, mint, olive oil, red-wine vinegar, mustard, garlic, and the remaining 1/4 teaspoon salt. Add the shallot mixture, cooled pasta, chickpeas, red bell pepper, yellow bell pepper, avocado, celery, arugula, and cashews to the bowl. Toss everything together until well combined. Enjoy this delectable Cashew, Chickpea & Pasta Salad with its irresistible cilantro-mint-shallot vinaigrette! Brie & Jam Delight Wrap Experience a burst of flavors with this simple yet exquisite 3-ingredient Brie & Jam Wrap. Combining the creamy richness of Brie cheese with your favorite jam on a whole-wheat tortilla, this sweet and savory lunch option is a delight for your taste buds. While reheating the wrap may result in a messy experience, it is recommended to enjoy it cold, making it perfect for on-the-go indulgence. Ingredients: 1 (8 inch) whole wheat tortilla 2 ounces Brie cheese, thinly sliced into 5 pieces 2 tablespoons jam (strawberry, blueberry, or peach) Directions: Place the whole wheat tortilla on a microwave-safe plate. Evenly arrange the thinly sliced Brie cheese over the tortilla. Microwave on High for approximately 30 seconds or until the cheese begins to melt. Spread your chosen jam generously over the melted Brie. Roll up the tortilla and cut it in half for convenient serving. Indulge in the delightful combination of creamy Brie and fruity jam with every bite of this 3-Ingredient Brie & Jam Wrap. Perfect for a quick and satisfying lunch! Cotija & Lime Cucumber Delight Unveil the delectable flavors of this easy and vegetarian cucumber sandwich inspired by elote, the beloved Mexican street corn dish. Transforming cucumber slices into a savory filling, we introduce the zesty combination of cotija cheese, lime, and cilantro. Cotija cheese, reminiscent of feta, offers a salty, crumbly texture, making it a perfect match for this culinary creation. Arugula, with its peppery notes, adds an extra layer of flavor, though any tender greens will seamlessly enhance this delightful sandwich. Ingredients: 2 tablespoons low-fat plain strained yogurt, such as Greek-style 1 ½ tablespoons crumbled cotija cheese 1 tablespoon finely chopped fresh cilantro ½ teaspoon lime zest ⅛ teaspoon ground pepper 1 multigrain sandwich thin, split and lightly toasted ⅓ cup thinly sliced English cucumber ¼ cup arugula or mixed salad greens Directions: In a small bowl, combine yogurt, cotija, cilantro, lime zest, and pepper. Stir until well mixed. Spread the yogurt mixture evenly on both halves of the toasted sandwich thin. On one half, layer cucumber slices and arugula (or mixed salad greens). Place the other half on top, creating a delightful sandwich. Cut the sandwich in half and savor the refreshing flavors. Enjoy this Cucumber Sandwich with Cotija & Lime as a wholesome and satisfying treat! Spiced White Bean & Spinach Salad Bursting with Fiber Delight in the vibrant flavors of this fiber-rich salad, where cannellini beans are artfully seasoned with ras el hanout—a Moroccan spice blend featuring notes of cinnamon, cumin, turmeric, ginger, cardamom, and a touch of black and red pepper. For a creamier texture, gently mash some of the beans as they harmonize with the other ingredients. Served on a bed of lightly dressed spinach, this salad complements not only beans but also pairs exquisitely with grilled chicken or steak kebabs on a different occasion. Ingredients: 2 (15-ounce) cans no-salt-added cannellini beans, rinsed ⅓ cup whole-milk plain yogurt ¾ teaspoon ras el hanout ½ teaspoon refrigerated garlic paste ½ teaspoon salt ½ teaspoon honey 2 tablespoons extra-virgin olive oil 1 tablespoon red-wine vinegar 1 tablespoon harissa paste 1 (5 ounce) package baby spinach 1 cup julienned carrots ¼ cup unsalted roasted almonds, chopped 3 tablespoons golden raisins Directions: In a medium bowl, combine beans, yogurt, ras el hanout, garlic paste, salt, and honey. Stir to incorporate, coarsely mashing beans if desired. In a large bowl, whisk together oil, vinegar, and harissa. Add spinach, carrots, almonds, and raisins. Toss the ingredients to coat evenly. Serve the flavorful bean salad atop the bed of spinach mixture. To Make Ahead:Refrigerate the bean salad (Step 1) in an airtight container for up to 3 days. Simple Cabbage Salad (Gluten-Free) Introduction: Embrace the satisfying crunch of cabbage in this gluten-free and refreshingly simple cabbage salad. Tossed with a zesty dressing, this recipe is not only delicious but also free from gluten, making it an ideal choice for those with dietary preferences or restrictions. Ingredients: 2 tablespoons lemon juice 2 tablespoons extra-virgin olive oil 2 tablespoons chopped fresh flat-leaf parsley 1 tablespoon Dijon mustard 1 tablespoon honey 1 teaspoon garlic powder 1/2 teaspoon salt 1/2 teaspoon ground pepper 8 cups shredded green cabbage (from 1 small head) Directions: In a large bowl, whisk together lemon juice, olive oil, parsley, Dijon mustard, honey, garlic powder, salt, and pepper. Ensure the ingredients are well combined. Add shredded green cabbage to the bowl and toss thoroughly to coat the cabbage with the dressing. Allow the salad to stand for 10 minutes, allowing the flavors to meld. Toss the cabbage again, ensuring an even distribution of the dressing. Serve immediately for a crisp texture or refrigerate for up to 1 hour before serving, allowing the flavors to intensify. Note: This Simple Cabbage Salad recipe is gluten-free, providing a delightful option for those seeking a flavorful and crunchy salad without compromising dietary preferences. Enjoy the freshness! Low-Calorie Pistachio & Peach Toast Introduction: Indulge in a delightful and low-calorie breakfast with this Pistachio & Peach Toast. Perfect for utilizing leftover ricotta cheese, this quick recipe takes only 5 minutes to create. Each bite offers a harmonious blend of creamy ricotta, sweet peaches, and crunchy pistachios, making it a satisfying and guilt-free way to start your day. Ingredients: 1 tablespoon part-skim ricotta cheese 1 teaspoon honey, divided ⅛ teaspoon cinnamon 1 slice 100% whole-wheat bread, toasted ½ medium peach, sliced 1 tablespoon chopped pistachios Directions: In a small bowl, combine ricotta, ½ teaspoon honey, and cinnamon. Spread the ricotta mixture evenly on the toasted whole-wheat bread. Top the ricotta-covered toast with slices of fresh peach and a sprinkle of chopped pistachios. Drizzle the remaining 1/2 teaspoon of honey over the peach and pistachio topping. Low-Calorie Benefits: Part-Skim Ricotta Cheese: Provides a creamy texture with lower calories and fat compared to full-fat ricotta. Honey: Adds natural sweetness with minimal calories, offering a healthier alternative to refined sugars. Cinnamon: Enhances flavor without added calories, providing potential health benefits. 100% Whole-Wheat Bread: A high-fiber, low-calorie base for sustained energy and satiety. Fresh Peach: Low in calories, high in vitamins, and naturally sweet for a nutritious topping. Chopped Pistachios: Nutty richness with moderate calorie content, contributing to a satisfying crunch. Enjoy this light and flavorful Pistachio & Peach Toast as a nourishing, low-calorie option for a quick and delicious breakfast! Nutrient-Rich Tomato Soup with Beans & Greens Introduction: Transform ordinary canned tomato soup into a hearty and wholesome meal in just 10 minutes! Garlicky kale and creamy white beans add depth and nutritional value to this quick and satisfying lunch or dinner option. This recipe is designed to be diabetes-friendly, emphasizing low-sodium choices and incorporating nutrient-rich ingredients. Ingredients: 2 (14 ounce) cans low-sodium hearty-style tomato soup 1 tablespoon olive oil 3 cups chopped kale 1 teaspoon minced garlic ⅛ teaspoon crushed red pepper (Optional) 1 (14 ounce) can no-salt-added cannellini beans, rinsed ¼ cup grated Parmesan cheese Directions: Heat the tomato soup in a medium saucepan according to package directions; simmer over low heat while preparing the kale. In a large skillet over medium heat, heat olive oil. Add kale and cook, stirring, until wilted, approximately 1 to 2 minutes. Stir in minced garlic and crushed red pepper (if using), cooking for an additional 30 seconds. Combine the sautéed greens and beans into the soup, simmering until the beans are heated through, around 2 to 3 minutes. Divide the soup evenly among 4 bowls. Serve each portion topped with a sprinkle of Parmesan. Diabetes-Friendly Features: Low-Sodium Soup: Choose a low- or reduced-sodium tomato soup with no more than 450 mg sodium per serving, supporting heart health. Leafy Greens: Kale adds essential vitamins and fiber without significantly affecting blood sugar levels. Beans for Sustained Energy: Cannellini beans provide a protein and fiber boost, promoting stable blood sugar. Healthy Fats: Olive oil contributes healthy monounsaturated fats, beneficial for cardiovascular health. Moderate Parmesan Topping: A modest amount of Parmesan adds flavor without excess salt, complementing the dish. Quick and Delicious 10-Minute Tuna Melt Introduction: This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers, and scallions—for a satisfying lunch with less saturated fat. Ingredients: 1 5-ounce can no-salt-added water-packed tuna, drained 1 small celery stalk, chopped 2 tablespoons chopped jarred roasted red pepper 1 scallion, minced 3 tablespoons low-fat plain Greek yogurt 1 teaspoon Dijon mustard ¼ teaspoon ground pepper 4 teaspoons mayonnaise or softened butter 4 slices whole-grain bread 2 slices sharp Cheddar cheese Directions: Stir tuna, celery, roasted red pepper, scallion, yogurt, mustard, and pepper together in a medium bowl until well blended. Spread 1 teaspoon mayonnaise (or butter) on one side of each slice of bread. Flip 2 of the slices and top each with half of the tuna mixture, 1 slice cheese, and another slice of bread, mayonnaise-side up. Heat a large skillet over medium heat. Place the sandwiches in the pan and cook, turning once, until the cheese is melted and the bread is golden, 3 to 5 minutes per side. Serve immediately. Diabetes-Friendly Features: Low Saturated Fat: Substitute low-fat Greek yogurt for mayonnaise to reduce saturated fat intake. Whole-Grain Bread: Opt for whole-grain bread for stable carbohydrates, aiding in blood sugar management. Vegetables and Protein: With celery, roasted red pepper, and tuna, it provides a balanced mix of vegetables and protein, helping control blood sugar. Portion Control: The recipe emphasizes moderate ingredient quantities, aligning with diabetes dietary principles. Quick Lemon Chicken Pasta Overview: Indulge in the fresh and flavorful delight of this Quick Lemon Chicken Pasta, a rapid and nutritious dinner option. Utilizing rotisserie chicken, spiralized zucchini, and the brightness of lemon, this dish is a delectable full meal ready in just 10 minutes! Ingredients: 2 teaspoons extra-virgin olive oil 1 cup spiralized zucchini (see Tip) 1 cup baby spinach ½ cup shredded skinless rotisserie chicken breast ⅛ teaspoon salt ⅛ teaspoon ground pepper ½ cup cooked whole-wheat spaghetti 2 tablespoons grated Parmesan cheese 1 teaspoon grated lemon zest 1 tablespoon fresh lemon juice 1 tablespoon toasted panko breadcrumbs (see Tip) Directions: Heat oil in a large nonstick skillet over medium heat. Add zucchini; cook for 1 minute. Add spinach and chicken; cook for 1 more minute. Season with salt and pepper; remove from heat. Add cooked spaghetti, Parmesan, lemon zest, and lemon juice; toss to combine. Sprinkle with toasted panko and serve. Tips: Make your own zucchini noodles with a spiralizer; you'll need 1 small zucchini (about 2 oz.) for 1 cup of zoodles. Or look for a package of fresh zucchini noodles in the produce department. To toast panko breadcrumbs: Set a small skillet over medium heat. Add panko and cook, stirring often, until golden, about 2 minutes. For extra flavor, melt 1 tsp. butter in the pan before toasting the breadcrumbs. Note that you can do this step first, using the same pan you'll use to prepare the rest of the recipe. Suitable for Diabetics: This recipe is light, low in calories, and an excellent choice for individuals with diabetes. Combining spiralized zucchini and whole-wheat spaghetti provides fiber and complex carbohydrates. The addition of lemon juice enhances the flavor without compromising blood sugar levels. Quick and Easy Tomato Pasta Ingredients: Pasta Chopped canned tomatoes Minced garlic Olive oil Dried Italian herbs (such as basil, oregano) Salt and pepper Fresh Parmesan cheese (optional) Instructions: Boil water in a large pot, add salt, and cook the pasta until al dente. In another pot, sauté minced garlic in olive oil. Add chopped canned tomatoes and bring to a simmer over medium heat. Season with dried Italian herbs, salt, and pepper, stirring well. Add the cooked pasta to the sauce, mixing thoroughly. If desired, sprinkle with fresh Parmesan cheese before serving. This is a quick and easy tomato pasta that can be prepared in just a few steps, perfect for a fast and delicious vegetarian dinner. Enjoy! Tomato and Egg Noodle Soup Ingredients: Dry noodles (as needed) Tomato, diced (1) Eggs, beaten (1) Chicken or vegetable broth (2 cups) Green vegetables (such as spinach or bok choy), chopped (to taste) Salt and pepper, to taste Green onions, chopped (for garnish) Instructions: Cook Noodles: Cook the noodles according to the package instructions. Drain and set aside. Prepare Tomato and Egg Soup: In a pot, add chicken or vegetable broth and diced tomatoes. Cook until the tomatoes soften. Add Beaten Eggs: Slowly pour in the beaten eggs, stirring to create egg ribbons in the soup. Include Vegetables and Season: Add chopped green vegetables and continue cooking until they become tender. Season the soup with salt and pepper according to taste. Assembly: Place the cooked noodles in a bowl and pour the tomato and egg soup over them. Finally, garnish with chopped green onions. Tips: This recipe is simple and provides a balanced mix of protein, vegetables, and carbohydrates. Adjust the amount of pepper based on preferences, especially if sensitivity to spicy foods is a concern. For any specific dietary needs or health concerns, consult with a doctor or a professional nutritionist before preparing the dish. This Tomato and Egg Noodle Soup is easy to make and offers a balanced nutritional profile, making it suitable for seniors. The soft texture and digestibility of the food are retained in this comforting meal.