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Homemade Hummus, Veggie & Sprowt Wrap
1 spinach-flavored tortilla
1/3 cup hummus
2 slices of cucumber, sliced lengthwise
Handful fresh spinach leaves
Sliced tomato
1/4 of an avocado
Fresh alfalfa or broccoli sprouts
Fresh microgreens
Basil leaves (optional)

Homemade Hummus
1/4 cup tahini
1/4 cup fresh lemon juice
2 tablespoons olive oil
1/2 cup fresh parsley (roughly chopped)
1/4 cup fresh tarragon (roughly chopped)
3 tablespoons fresh chives (roughly chopped)
1 large garlic clove (roughly chopped)
1/2 teaspoon salt
Once 15-oz. can of chickpeas, drained & rinsed
1-2 tablespoons water
Garnish with extra olive oil and chopped herbs

Homemade Hummus, Veggie & Sprowt Wrap

Creamy, cloud-like hummus meets crunchy cucumber and alfalfa sprouts in this after-school snack, sure to please even the pickiest eater.


How to make Heavenly Homemade Hummus:

In a food processor, whip up tahini and lemon juice until they are ultra smooth and creamy, about 1 and ½ minutes, pausing to scrape down the bowl of your processor as necessary.

Add the olive oil, parsley, tarragon, chives, chopped garlic, and salt to the whipped tahini and lemon juice mixture. Process for 1 minute, pausing to scrape the bowl as necessary

Add half the chickpeas to the food processor and process for 1 minute. Scrape the bowl, add the remaining chickpeas and process for until the hummus is thick and smooth, 1 to 2 minutes more.

If hummus is too thick or not creamy enough, run food processor while drizzling 1 to 2 tablespoons of water until it reaches your desired consistency. Scrape into a serving bowl, drizzle with olive oil and sprinkle with chopped herbs.


How to make Veggie & Sprowt Wrap:

Spread your hummus on the bottom 1/3 of the wrap, about 1/2 an inch from the bottom edge but spreading out on the side edges

Layer the cucumber, spinach leaves, tomato, avocado, sprouts, microgreens and basil

Fold the wrap tightly, like a burrito, tucking in all the veggies with the first roll and then wrapping firmly to the end. Cut in half and enjoy!

nutrition information

1 lb asparagus, trimmed and cut into 1 inch pieces
8 ounces mushrooms, quartered and sliced
1 tablespoon olive oil
salt and pepper to taste
8 oz chicken breast, pounded thin
6 cups baby spinach
¼ cup balsamic vinaigrette
1 large ripe avocado
¼ cup crumbled goat cheese

Roast Asparagus & Mushroom Salad with Chicken & Avocado

This is a nice spinach salad that will keep you full with healthy protein. Enjoy this orchestra of different summery flavors and textures.


Toss the asparagus and mushrooms in a baking sheet with oil, salt and pepper. Roast in the oven at 400F until they caramelize, about 20 minutes. Mix them up halfway through to make sure they roast evenly.

Season the chicken with salt and pepper, and grill or cook in a pan on medium-high heat until the chicken is golden brown and cooked through, about 3-5 minutes on each side. Let it rest for 5 minutes and slice.

Toss baked asparagus and mushrooms into bowl of baby spinach, top with chicken, sliced avocado, goat cheese and vinaigrette. Optional: cook an egg sunnyside up to top it all off. Enjoy!!

nutrition information

1/4 cup tahini paste
1 garlic clove, minced
1 tablespoon fresh lemon juice
1 tablespoon finely chopped dill, more for serving
salt + pepper, to taste
1/4 cup water
1 can chickpeas, rinsed and drained
1 pound english shelling peas, shelled
1 pound fava beans, shelled
1 tablespoon extra virgin olive oil
2 teaspoons red wine vinegar
handful of baby arugula
1 tablespoon chopped parsley
1-2 tablespoons toasted gluten-free breadcrumbs, ground

Chickpea Bean Bowl with Toasted Breadcrumbs + Dill Tahini

Why did the bean blush? Because he saw the chickpea! Tahini-drizzled fava beans and chickpeas flirt in fibrous harmony with this simple salad.


Whisk together tahini, garlic, lemon juice, dill, salt, pepper, and water. Set aside until ready to serve.

Cook the beans and peas. bring an inch of water to a simmer and steam the fava beans for approximately 2-3 minutes, until just tender; run under cold water to stop them cooking. place peas in steamer and cook for 1.5-2.5 minutes, until just tender (cook time depends on freshness and size of peas); rinse under cold water to stop from cooking. remove outer layer of fava beans and discard.

In a serving bowl, toss chickpea, fava beans, peas, arugula, parsley, oil, vinegar, and a few pinches of salt and pepper. toss in breadcrumbs and a few tablespoons of tahini sauce, taste and adjust seasoning; garnish with leftover dill and serve.

nutrition information

5 medium sized tomatoes, seeded and chopped – approx. (2 cups small diced tomato)
1/2 cup black beans – strained from any liquid
2 tbsp chopped cilantro
3 tbsp finely chopped red onion
3 tbsp lime juice – 1 ½ large limes
1 large avocado or two medium -peeled, pitted, and chopped
1/2 + 1/8 tsp sea salt
2 tsp apple cider vinegar
1/2 tsp chili powder
2 tsp – sriracha – OMIT if you don’t like spicy foods

Aztec Salsa

As seen on Super Sprowtz RAW Episode 5. Find every Super Sprowtz RAW Episode and more on the Super Sprowtz Youtube page!


Mix everything except beans, tomatoes, and avocado in a bowl. Make sure there is no excess water in the chopped tomatoes and add to the bowl along with beans. Stir well. Add avocado and gently mix. Add more salt, cilantro, lime juice, or spice to taste! This recipe is even better the next day!

nutrition information

1 ½ tbsp olive oil
1 cup yellow onion – chopped
1 ½ cup red pepper – pieces 1 inch by 1 inch
3 ½ cups chopped broccoli – into florets that are roughly bite sized (2 big heads)
2 ½ cups zucchini – cut into half moons ¼ inch thick – a medium zucchini
1/8 cup gluten free bread crumb
Sprinkle of pepper
*Optional – Big handful of cheddar cheese
*Optional – Sprinkle of toasted pine nuts

Cheese Sauce:
1/3 cup nutritional yeast
1 cup water
1 ½ tsp apple cider vinegar
1 ½ tsp sea salt
1 tbsp onion powder
1/2 tsp chili powder
1 cup of cooked sweet potato – orange flesh often called a yam
*If you want to play it up a bit add smoked paprika, some dried oregano or dill!

Creamy Vegetable Casserole

As seen on Super Sprowtz RAW Episode 1 Pt. 2. Find every Super Sprowtz RAW Episode and more on the Super Sprowtz Youtube page!


Bake a yam at 450 for 30 minutes, flip then leave for another 30 minutes. Once it is cool remove the skin and measure out a cup. Blend the sweet potato and all other cheese sauce spices together in a blender or Cuisinart. Adjust for flavor accordingly.

Heat oil on medium heat and add onions. Cook onions until translucent, 6-7 minutes. Once onions are cooked, add red pepper and broccoli to the pan for 2 minutes before adding the zucchini.  Sauté until cooked to your liking. Mix the vegetables with 1 cup of sauce. Sprinkle with pepper. Taste and adjust if you desire.  Pour into a casserole dish and top with the rest of the sauce or leave it at this point depending on how saucy you want it. We think the more sauce the better. Top with breadcrumbs, and cheese, or pine nuts if you like and reheat at your gathering!

nutrition information

1/2 cup cooked quinoa
2 medium cucumbers, diced
2 medium tomatoes, diced
1/2 medium-sized red onion, diced
1/4 cup fresh parsley, finely chopped
2 tablespoons fresh mint, finely chopped
1 teaspoon sumac
2 tablespoons extra virgin olive oil
1/2 lemon, juiced
1/2 teaspoon salt
1/4 teaspoon pepper

Israeli Salad with Quinoa

The base of this salad is mainly tomatoes and cucumbers.  Adding quinoa provides an appropriate amount of protein, to make it a well-balanced lunch.

TIP: Cooking the quinoa the night before and this dish becomes fast, easy and “stove free” to be thrown together in a hurry! (Serves 5)


In a large bowl, combine the quinoa, cucumbers, tomatoes, red onion, parsley, mint. and sumac. Add the lemon juice and olive oil, tossing gently to combine. Sprinkle salt and pepper over the salad and mix gently to combine. Adjust the seasonings to taste.

nutrition information

Calories Per Serving: 134; Total Fat: 7g; Total Carbohydrate: 16g, Dietary Fiber: 2g, Sugar: 1g; Protein: 4g.

The Hummus:
2-15 oz. cans chickpeas, drained/rinsed
1/4 cup lemon juice
3 cloves of garlic
1/2 cup tahini

The Salsa:
2 medium tomatoes-diced
1/4 cup diced white onions
2 tbsp chopped fresh mint
1 tbsp lemon juice

Hummus with Tomato Mint Salsa

Spice up your (snack) life! This hummus recipe provides you with a simple and easy way to make your favorite Middle Eastern snack along with tomato mint salsa for extra flavor and crunch. Tomato meets onion to give it a natural kick. For more spice, try adding a jalapeno or naturally spicy pepper to the mix.

If you’re gluten free, make sure that your tahini sauce is pure sesame seeds and says gluten free on the package! (Serves 8)


Puree chickpeas, lemon juice, garlic and 2/3 cup water in processor/blender for 3-4 minutes. Add tahini to mixture and puree 2 more minutes. If you like chunky hummus-leave some un-pureed. Season to taste with salt and pepper.

In a medium sized bowl, mix the diced tomatoes, onions and chopped mint. Add 1 tbsp lemon juice and toss mixture lightly. Let stand for 5 minutes.

Top the hummus with the salsa and enjoy!

nutrition information

Per Serving Salsa:

Calories: 11; Total Fat: 0g; Total Carbohydrate: 2g, Protein: 1g.

Per Serving Hummus:

Calories: 214; Total fat: 8g; Total Carbohydrate: 29g, Dietary Fiber: 6g, Sugars: 0g; Protein: 8g.

1 tablespoon olive oil
1 tablespoon unsalted butter
4 green onions, sliced
1 small clove of garlic, minced
1 rib of celery, sliced
2 cups of chicken or vegetable broth
1 can (14.5 ounces) diced tomatoes, undrained
8 to 10 ounces okra, about 3 to 4 cups sliced, fresh or frozen, thawed
1 cup of corn kernels
1 teaspoon Cajun seasoning
a dash of freshly ground black pepper
a pinch of salt to taste

Southern Style Tomato and Okra Soup

There are many delicious, hearty, and healthy soups and stews you can make that pack a Super Powered punch! One of Todd Tomato’s favorite seasonal stews is the easy recipe for a tomato and okra soup. Add some of your favorite seasoning to give it your own personal touch and serve it with cornbread! (Serves 4)


In a medium saucepan, heat olive oil and unsalted butter over medium-low heat. Add onion, garlic, and celery to saucepan and sauté until the celery is tender.  In a medium sized pot add chicken or vegetable broth, tomatoes, slicked okra, corn kernels, Cajun seasoning, and pepper.  Take your sautéed veggies and add to pot. Bring all ingredients to a boil. Reduce heat to medium-low, cover, and simmer for 20 to 30 minutes, or until okra is tender. Add salt to taste. Let sit for a few minutes and then serve!

nutrition information

Calories: 88; Fat: 4 g; Cholesterol: 11 g; Carbohydrates; 0 g, Sugars: 0 g, Protein: 4 g; Fiber: 4 g, Sodium: 200 mg; Potassium: 570 mg.

For the dough:
1/2 tsp. active dry or instant yeast
2 cups all-purpose flour
1/2 tsp. salt
3 Tbsp extra virgin olive oil
3/4 cup warm water

For the pizza:
1 tsp. extra virgin olive oil
1 garlic clove, halved
4 plum tomatoes, thinly sliced
1 cup (4 oz) fat free mozzarella cheese, shredded
1 tsp. balsamic vinegar
1/2 fresh basil, chopped
1/8 tsp. salt
1/8 tsp. black pepper

Margherita Pizza

This flavored packed dish will be sure to light up those taste buds! The healthy tomatoes and cheesy mozzarella will bring smiles all around the dinner table! Not only are tomatoes sweet and juicy, they are high in both Vitamin C and Vitamin A, which means they are great at keeping your body safe from diseases. To add an extra kick, try adding red pepper flakes on top and take a walk on the wild side!


Sprinkle yeast over warm water. In your stand mixer using the paddle attachment, combine the flour and salt. Then on a slow speed, drizzle in the olive oil until just combined with the flour.

Next pour in the yeast/water mixture and mix until just combined. Form the dough into a ball.

Coat a separate bowl with a touch of olive oil and place your ball of dough into the bowl. Cover tightly with plastic wrap and store in fridge until ready to use, at least 24 hours in advance.

Preheat oven to 500 degrees F. Spray a baking sheet with cooking spray (or utilize a pizza stone if you have one) and get a bit of flour on your hands.

Start working your dough and stretch it into a long rectangle on your baking sheet, pressing with your fingers to finish forming. Your dough should be very thin.

Brush your dough with about a 1/2 teaspoon of olive oil and rub your crust with the cut sides of the garlic. Arrange tomato slices over crust, leaving a 1/2 inch border and sprinkle mozzarella cheese evenly throughout.

Bake at 500 degrees F for 10 to 12 minutes or until crust is golden brown and cheese is bubbly. Sprinkle pizza evenly with chopped basil, salt and pepper and feel free to drizzle a bit of balsamic if desired. Enjoy! Recipe yields 6 servings.

nutrition information

Calories Per Serving: 230; Fat: 7g; Carbohydrate: 32g; Fiber: 1.8g; Protein: 7.6g

18 large round crackers
1 16 oz can of organic refried black beans
8oz container of sour cream

¼ a can of drained corn kernels
1 piece of fresh cilantro for hair
1 grape tomato cut in half
1 green onion chopped for eyes
1 pimiento-stuffed green olive cut in half for eyes
Assortment of red, green, and yellow peppers for mouths, noses, etc . .

Healthy Halloween Nachos

Spooky healthy nachos? You heard it right! This flavor packed dish is filled with goodies ranging from healthy black beans to the famous Todd Tomato! Tomatoes not only can improve your skin but are also loaded with all sorts of vitamins to fight off harmful diseases! Having trouble sleeping? Tomatoes are known to be included in the dream diet, literally. The amount of Vitamin C and Lycopene in tomatoes help you rest easy! Enjoy these guiltless and scary nachos with your family and friends! Decorate and play with your food to make the perfect spooky Halloween face! (Serves 18)


Stack vegetables as desired! Get creative!

nutrition information

Slow Cooker Ingredients:
1 cup long-grain brown rice (I used Uncle Ben’s Brown Rice)
2 cups vegetable stock (I used a can of vegetable broth and a little water to make 2 cups)
1 cup finely chopped onion
1 red bell pepper, chopped small
1 green bell pepper, chopped small
1 can (4 oz.) diced green chiles plus juice (Anaheim chiles, not jalapenos)
2 cans (15 oz.) black beans, rinsed well and drained salt to taste

Salsa Ingredients
1/2 cup diced tomato
1 large Poblano pepper, very finely diced
1/2 cup thinly sliced green onion
1/2 cup finely chopped fresh cilantro
1 large avocado (or 2 small avocados) cut into cubes about 1 inch
1 T + 2 T fresh lime juice (I used my fresh-frozen lime juice)
2 T extra-virgin olive oil
1/2 tsp. ground cumin (or more, to taste)

Slow Cooker Vegan Brown Rice Mexican Bowl

Let’s have a fiesta! This mouth watering dish is filled with super healthy and super delicious veggies that will satisfy your tummy! This bowl has a vibrant combination of flavors with just enough spice to keep things interesting! The zesty salsa is topped with super powered tomatoes to give you the right nutrients you need! Tomatoes are not only sweet and juicy, they’re low in calories and fat-free! Get those bowls ready and let’s do this!  (Serves 6)


Combine the rice, vegetable stock, and finely chopped onion in the slow cooker and cook on high for 1.5 hours, or until rice is just starting to get tender.  While rice cooks, chop the red and green bell pepper, and open the diced green chiles.  Drain the black beans into a colander placed in the sink and rinse well with cold water until no more foam appears; then let beans drain well.

After 1.5 hours, add the chopped red bell pepper, chopped green bell pepper, diced green chiles with juice, and drained black beans to the slow cooker and gently combine with the rice.  Add salt to taste and then cook on high for about 30 minutes more.

While the rice mixture finishes cooking, chop the tomato, cilantro, and Poblano pepper and thinly slice the green onion.  Cut the avocado into cubes about 1 inch across and toss in a bowl with 1 T of lime juice.  (Use a bowl that will hold all the salsa ingredients.  Add the chopped tomato, chopped cilantro, finely chopped Poblano, sliced green onion, other 2 T lime juice, 2 T olive oil, ground cumin, and salt to taste, and gently combine.

The slow cooker mixture is ready when the rice is tender (and preferably the peppers are barely cooked, with still quite a bit of crunch.)  Serve hot or warm, with a generous scoop of the Poblano-Avocado Salsa on top.  You could add other toppings as desired.

nutrition information

1 tablespoons olive oil
2 large onions, chopped
2 cloves garlic, chopped
1/2 teaspoon fine-grain sea salt
2 cups dried split green peas
2 carrots, peeled and chopped
5 cups water
Juice of 1/2 lemon

Split Pea Soup

It feels good to curl up with a nourishing and re-energizing soup to get us through the day. Warm yourself-inside and out and enjoy with this delicious soup! Suzy Sweetpea Approved! (Serves 6)


Prepare in advance by letting the split peas soak in a bowl of water overnight. Drain them before adding them to the soup.

In a large pot, heat olive oil at med-high heat and stir in onions, salt and garlic. When the onions begin to soften add the split peas, carrots and water. Bring to a boil and simmer for 20 minutes, covering the pot and lowering the heat. Depending on how you like your soup, either take half of the mixture or whole mixture (for a smoother consistency) and blend with an immersion blender or in a normal glass blender. Stir in juice from 1/2 a lemon, and taste with salt and pepper if needed.


nutrition information

Calories Per Serving: 269; Total Fat: 3 g; Total Carbohydrates: 46g, Dietary Fiber: 18g, Sugars: 8 g; Protein: 17g.

2 tablespoons sesame oil
2 garlic cloves, finely minced
10 ounces chicken breast, skinless and boneless
1 head broccoli, stems removed
2 tablespoons of fresh ginger, minced
3 carrots, peeled and sliced
1 cup snap peas, chopped
1 head bok choy, chopped
2 tablespoons teriyaki sauce

Chicken Stir-Fry

Feeling sluggish?  Peas (like Suzy Sweetpea!) and Chicken make this dish a rich source of B vitamins that fuel energy levels.  It is also a great source of protein for growing children.

But be careful when handling raw chicken and make sure that your knives and cutting boards are thoroughly washed before handling fresh produce.

If you have extra veggies lying around, use them to contribute to this nutritionally dense recipe! (Serves 5)


Heat 1 tablespoon sesame oil in a sauté pan over medium heat. Add garlic and stir. Place the chicken in the pan and brown 4 minutes on each side. Remove from pan, slice into strips, set aside.

Heat remaining tablespoon of oil in a wok (or a deep pan) over high heat. Add the carrots, snap peas, bok choy and teriyaki sauce. Stir-fry quickly until the vegetables begin to soften. Add the chicken strips, combine well and continue to cook for 2-3 minutes. Serve immediately.

nutrition information

Calories Per Serving: 223; Total fat: 12g; Total Carbohydrate: 19g, Dietary Fiber: 4g, Sugars: 5g; Protein: 11g.

1 tablespoon unsalted butter
1 tablespoon olive oil
1/2 yellow onion, chopped
2 cups Arborio rice
1 cup dry white wine (such as Sauvignon Blanc)
4 cups chicken broth
1 cup freshly grated Parmesan
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 1/2 cups frozen peas, thawed
Fresh mint sprigs (optional)

Sweet Pea Risotto

Feeling Italian tonight? This sweet-pea packed dish is just what you’re looking for! Not only are sweet peas good for your body, they’re also low in fat! To add even more reasons to eat sweet peas, they’re also filled with Vitamin A, B, and C! The sweet flavor of the peas goes great with the grains of the risotto. Serve this recipe up at your next party and I’m sure everyone will be talking about it! (Serves 4)


Heat the butter and oil together in a large skillet or saucepan over medium heat. Add the onion and sauté until translucent, 3 to 4 minutes. Add the rice and stir to coat in the oil and butter. Pour in the wine, then stir until all the liquid is absorbed. Reduce heat to low. Add 1 cup of the broth and cook until absorbed, stirring occasionally. Add the remaining broth, 1/2 cup at a time, waiting until each portion of broth is absorbed before adding the next. Continue this process until the rice is cooked al dente, about 40 minutes. Stir in the Parmesan, salt, and pepper. Puree 2 cups of the peas in a blender or food processor. Just before serving, stir in the pea puree until fully incorporated, then fold in the remaining whole peas. Garnish with mint sprigs, if desired. Serve immediately.

nutrition information

Calories Per Serving: 2535; Total Fat: 13g; Total Cholesterol: 25mg; Total Carbohydrate: 74g; Dietary Fiber: 7g; Protein: 20mg

Olive oil non-stick cooking spray
1 onion, sliced
2 cloves of garlic, minced
1 medium zucchini, sliced
1 medium summer squash, sliced
2 tablespoons pine nuts
1 oz soft goat cheese

Sautéed Zucchini

The zucchini is a summer squash, making this dish a family reunion! Squash provide dishes with a creamy yet delectable taste that we just can’t get enough of. While wonderful in taste, squash contains essential nutrients such as magnesium and Vitamin C, which are beneficial for heart health as well as conditions surrounding inflammation. Tossing the mixture with goat cheese while it’s still warm allows the goat cheese to melt and spread throughout-when in combination with the pine nuts allows for a creamy and crunchy texture. It’s almost too good to be true!  (Serves 3)


Heat olive oil spray on a pan over low-medium heat. Add onion and sautee until it begins to soften and add garlic. Cook for a couple more minutes. Add zucchini and squash, cook for another 5-10 minutes until mixture begins to turn a golden brown. Toss with pine nuts and goat cheese.

nutrition information

Calories Per Serving: 114; Total Fat: 8g; Total Carbohydrate: 10g, Dietary Fiber: 2g, Sugars: 4g; Protein: 4g.

3 tomatoes, 1/4″ thick slices
3 medium zucchini, sliced thick
4 cloves garlic, chopped
1 tablespoons olive oil, separated
2 tablespoons kalmata olives, chopped
1/2 cup basil leaves
1/4 cup feta cheese, crumbled
2 tablespoons parmesan cheese

Zucchini and Tomato Gratin

Zucchini, typically a summer vegetable, is delicious oven-roasted, sautéed or simply raw. This great light dish is high in protein and carbohydrates. The Parmesan and feta cheeses below bring out the flavor of the tomatoes and zucchinis, making it a party in your mouth! (Serves 4)


Preheat the oven to 350 degrees. Dip tomato slices in salt and let dehydrate for 30 minutes, do the same to the zucchini. Rinse salt off and dry thoroughly. If the tomatoes and zucchinis aren’t washed thoroughly your dish will taste really salty. Spray non-stick olive oil onto pan over medium-high heat and sauté zucchini until golden, do the same to the tomatoes.

Lay a mixture of zucchini and tomatoes over the bottom of a 9×13 dish. Lay 1/2 of the garlic cloves on top, and sprinkle with 1/2 of the chopped olives, 1/4 cup of basil and 1/8 cup of cheese. Repeat with remaining ingredients until you have 2 layers or all of the zucchini and tomatoes are gone. Top mixture with remaining feta cheese and an additional 2 Tbs parmesan. Bake for 30 minutes until gratin begins to bubble.

nutrition information

Calories Per Serving: 122, Total Fat: 7g, Total Carbohydrate: 11g, Dietary Fiber: 3g, Sugars: 3g; Protein: 6g

1/2 pound red radishes (from about 2/3 of a bundle with stems and leaves), trimmed
1 small (4 to 5 ounces) zucchini, long and narrow if you can find it
2 limes
Pinch of salt
4 ears corn, husks removed
2 tablespoons unsalted butter
1 tablespoon olive oil, plus additional if blistering tacos in skillet
1 medium white onion, finely chopped
2 cloves garlic, minced
3 tablespoons chopped epazote (if you can find it), cilantro or parsley (for the cilantro-averse) leaves (optional)
1/2 cup (2 1/2 ounces or 70 grams) crumbled cotija cheese (or another salty, crumbly cheese such as ricotta salata or feta)
1/4 teaspoon chili powder
10 to 12 small (6-inch) soft corn tortillas

Charred Corn Tacos with Zucchini-Radish Slaw

Doesn’t the name say it all?! Turn your ordinary veggie dish into a super powered taco! This healthy recipe will bring smiles all around the table! It is filled with zesty zucchini, which is not only high in vitamin A and C, but also has the ability to help lower cholesterol. The chili powder adds an extra kick that will fire up your taste buds! (Serves 4)


Cut radishes and zucchini into tiny matchsticks with a mandoline. If you don’t have a mandoline, you can use a peeler to peel thick ribbons down the long side of the zucchini. Stack the ribbons and cut them crosswise into thin matchsticks. Cut the radishes into a similar shape by hand. Toss radishes and zucchini together. Squeeze the juice of half a lime over the radish and season with salt to taste. Add more lime juice if desired. Set aside.

Remove toddlers from the kitchen. Over a hot grill or an open gas-stove flame char two of the ears of corn until well-blackened but not completely burnt. If you’re using the burner method, you’ll probably, quickly, notice that corn likes to pop and snap, occasionally spraying you with splats of corn. It’s a little scary, which is I why I suggest you remove anyone small and easily harmed before you begin. However, I found the charred corn flavor to be completely worth the scare and hope you do too.

Remove cobs from heat, and when cool enough to handle, shave off kernels using a large knife and reserve. Remove kernels from remaining two ears of corn.

Heat a large sauté pan over medium heat. Melt the butter and oil together and once hot, add the onion. Cook the onion for about 5 minutes, until softened. Add the garlic and cook another minute. Add the raw corn kernels and sauté until corn is just cooked through, about three to five minutes. Turn heat to high, add the charred kernels of corn to the mixture, and toss to combine until heated through. Squeeze the juice of one lime over the corn mixture, and use the juice to scrape up any stuck bits. Season the corn mixture with salt and chili powder. Stir in chopped herbs, if using.

You can heat your tortillas one of two ways. You can wrap the whole stack in foil and place it in a warm (250 degrees) oven for 15 minutes while you prepare the other ingredients. However, I prefer to get a nice blister on them before filling them. Coat the bottom of a cast-iron skillet with olive oil and wipe it out so on the thinnest slick remains. Heat the skillet on high. Once hot, cook a tortilla for about 30 seconds to 1 minute on each side, until lightly blistered. Repeat with remaining tortillas but if your skillet is well-seasoned, no need to repeat the oiling process.

Fill each taco with a few small spoonfuls of the corn mixture. Top with a spoonful of crumbled cheese and a bit of the radish-zucchini slaw.

nutrition information

Calories Per Serving: 340; Total Fat: 17g; Total Cholesterol: 35mg; Dietary Fiber: 7g; Sugars: 5g; Protein: 10g

1 large zucchini
8 medium carrots
1 bunch green onions
3 cloves of garlic
1/2 bunch fresh parsley
1 recipe of regular pancake batter

Zucchini & Carrot Stuffed Fritters

A vegetable fritter isn’t anything new, but during the cold winter season, they can be just the thing to liven up your kitchen! This quick and easy recipe is a great way to bring the whole family around the table! This dish is loaded with zucchini, which can not only lower cholesterol and blood pressure, but can be used as an anti-inflammatory! To spice things up a bit, you can add any veggie you want to get some more super powers! Stay warm this season with these mouth-watering fritters! (Serves 16)


To start, peel zucchini and carrots. Grate the zucchini and the carrots using the large holes on a box grater. Dice the onions, garlic, and parsley. Set aside.

Make one recipe of your favorite homemade or store-bought pancake mix. Make recipe as called for using 1/4 cup less liquid. The zucchini will add a great deal of liquid to the mix, don’t worry.

Pre-heat a skillet to medium-high and brush it gently with olive oil. Stir together the prepared vegetables and pancake mix. Use a 1/3 measuring cup to scoop the batter onto the heated skillet. Cook 2-3 minutes and flip.

Cook an additional 2 minutes and remove from heat. Sprinkle liberally with salt and allow the fritters to cool slightly before serving. Serve with butter, sour cream, or even a nice bacon jam if you have it! Enjoy!

nutrition information

Calories Per Serving: 240; Total Fat: 0g; Total Cholesterol: 0mg; Total Sodium: 330mg; Total Potassium: 2130mg; Total Carbohydrate: 56g; Dietary Fiber: 17g; Total Protein: 8g

2 cups water
1/2 cup brown rice
1/4 cup quinoa
2 tablespoons olive oil
1 cup, finely chopped shitake mushrooms
1 small red onion, finely chopped
1 tablespoon fresh sage
1 tablespoon cinnamon
1/4 cup low-fat cream cheese
1/4 cup of dried cranberries or raisins
5 medium apples

Mushroom Stuffed Baked Apples

As a sweet, fall recipe try these baked apples to tease your kids. They won’t even know that they’re good for ‘em!

The natural sweet flavor of the apples, along with the savory mushroom and sage flavorings, makes these stuffed apples a fall favorite. For a richer and fuller taste, substitute one cup of the water with one-cup low-sodium vegetable broth. (Serves 10)


Bring 1 cup water to a boil in a saucepan. Add rice and cook for 40 minutes, or until all the liquid is absorbed. In a separate pan, mix 1/2 cup water with quinoa and cook for 15 minutes, or until quinoa is fluffy and water is absorbed. Mix the prepared quinoa and rice together and set aside.

Preheat oven to 350 degrees. Heat 1 tablespoon olive oil in a pan and add mushrooms and onions, sauté until they begin to brown. Stir in rice mixture, sage and cinnamon. Remove from heat and add cream cheese to the mixture, then fold in cranberries or raisins.

Remove core and seeds of the apples (preserving the bottoms, so the stuffing doesn’t go through), and fill apple centers with stuffing, Put into casserole dish and fill dish with 1 cup water. Cover pan with tin foil and bake for 1 hour or until apples are so soft that you can sink your teeth in!

nutrition information

Calories Per Serving: 150; Total Fat: 4g; Total Carbohydrate: 27g, Dietary Fiber: 4 g, Sugars: 11 g; Protein: 2 g

2 tablespoons olive oil
2 cloves garlic
1 onion, diced
2 cups mixed mushrooms
2 tablespoons parsley
1/2 teaspoon thyme
1 cup pearl barley
1/4 cup white wine
3 1/2 cups chicken/vegetable stock
1/4 cup parmagianno regianno

Wild Mushroom Barley Risotto

This combination of mushrooms and barley makes this dish perfect for cold weather. We replace the risotto, typically made with white rice that is stripped of nutrients, with barley that is high in fiber and protein. Like rice, barley retains liquid to preserve the dish’s creamy palatability. (Serves 5)


In a large stockpot, heat the olive oil over medium heat. Add the garlic and onion and cook, stirring frequently so that the garlic doesn’t burn, for about 5 minutes or until the onions become translucent. Add the mushrooms, parsley, bay leaf and thyme to the pan. Stir frequently until the mushrooms have softened and most of the liquid that they release has evaporated, about 10 minutes. Add the barley and allow to toast for about one minute, stirring occasionally to prevent burning. Add the white wine and allow to reduce, about three minutes. Add two cups of the warmed stock, reduce the heat so the liquid retains a simmer. Allow to cook until most of the liquid is absorbed, stirring often, for about 15-20 minutes.

Once the liquid is mostly absorbed, add the remaining two cups of stock and cook, stirring frequently, until the barley is firm but tender (not mushy). Carefully remove the thyme twigs (the leaves should have fallen off in cooking), mix in 1/4 cup parmagianno regianno. Ladle among serving bowls and garnish with additional parsley if desired. Serve immediately.

nutrition information

Calories Per Serving: 292; Fat: 8g; Total Carbohydrate: 45g; Dietary Fiber: 3 g; Protein: 10g; Sugar; 2g

12 oz baby bella mushrooms
3 cloves garlic, smashed and chopped
2 tbsp olive oil
crushed red pepper flakes
1/4 cup white wine
1/2 lb (8 oz.) uncooked spaghetti
tbsp parsley, finely chopped
salt and fresh pepper

Spaghetti with Mushrooms, Garlic, and Oil

Had a tough week? Miki Mushroom prescribes a tasty spaghetti dish that will be sure to knock your socks off! It is loaded with mushrooms, which will help to soothe you after a long days work. The red pepper flakes add a spicy kick to this already mouth-watering dish. Mushrooms are also high in Vitamin-D yet low in fat, what could be better?! (Serves 4)


Cook pasta in a large pot of salted boiling water according to package directions.

Meanwhile, heat oil in a medium sauté pan over medium heat. Add the garlic and red pepper flakes and cook until soft, about 1 minute. Add the sliced mushrooms, salt and pepper and sauté about 2 minutes. Add white wine and cook another 3 minutes.

Before draining the pasta reserve 1/4 cup of the pasta water. Drain pasta and toss with mushrooms, parsley and pepper. If pasta is too dry, add a little of the reserved pasta water. Serve with grated cheese if you wish.

nutrition information

Calories Per Serving: 255; Total Fat: 7g; Total Carbohydrate: 39g, Dietary Fiber: 7g, Sugars: 3g; Protein: 7g.


4 portobello mushroom caps
2 tbsp balsamic vinegar
1 tbsp low sodium soy sauce
1 tablespoons olive oil
1 tbsp chopped rosemary
1-1/2 tsp steak seasoning like Montreal Steak Grill Mates
4 thick slices red onion
4 oz reduced fat Swiss, sliced thin (Alpine lace)
4 thin slices tomato
1/2 avocado, sliced thin
baby spinach
4 whole wheat low calorie buns

Grilled Portobello Mushroom Burger

This meatless creation is one for the books! Check out all the different flavors on this mouth-watering burger! This fantastic dish is filled with avocados, mushrooms, onions, tomatoes, and spinach! Your taste buds will be lighting up with joy! Not only is this recipe scrumptious, it’s loaded with healthy veggies across the board! Mushrooms are great for Vitamin D and can help improve weight management! Miki Mushroom says: what are you waiting for, start cookin! (Serves 4 burgers)


In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and Montreal steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times.

Heat the grill or indoor grill pan over medium heat. When hot, brush the grate with oil or lightly spray the grill pan. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently.

Top the mushrooms with cheese during the last minute of cooking. While the mushrooms cook, grill the onions about 1 minute on each side and grill the buns until toasted.

To finish, place the spinach and grilled portobello mushrooms on the buns and top with the grilled onions, sliced tomato and avocado.

nutrition information

Calories Per Burger: 295; Total Fat: 13g; Total Carbohydrates: 31g; Dietary Fiber: 11g; Protein: 21g; Sugar: 6g; Total Sodium: 594mg; Total Cholesterol: 0mg

1/2 cup quinoa, drained/rinsed
1 large bunch of spinach
3 Tbs olive oil, divided
2 medium onions, thinly sliced
2 green onions, thinly sliced
1/4 cup chopped fresh dill
1/4 cup crumbled feta cheese
1/4 cup goat cheese, grated
3 eggs, beaten

Quinoa and Spinach Pie

Quinoa and spinach make a great team. They are both high in fiber and protein and complement each other in texture and taste. Quinoa actually has a complete protein profile-containing all eight essential amino acids, making it an ideal grain for vegetarians and vegans who may struggle with getting complete protein. The ‘popping’ texture of the quinoa makes this fun to eat for children and parents alike! (Serves 6)


Preheat oven to 350 degrees. Place quinoa in a saucepan with 1 cup of water and bring to a boil. Cover and simmer for 10-15 minutes until the water has evaporated and quinoa is light and fluffy. Heat large pot over medium heat and cook spinach until it’s wilted. Drain excess water from spinach and add to the quinoa.

Heat 1 tablespoon of oil over medium-high heat and add the onions. Cook until they are golden brown. Add the onions to the spinach-quinoa mixture. Add the dill, feta and goat cheese to the mixture and stir in the beaten eggs, season with salt and pepper.

Spread 1 tablespoon of oil into the pie pan or casserole dish. Add the quinoa mixture and bake 20 minutes. Drizzle olive oil over top and bake for another 20-30 minutes or until golden brown. Enjoy!

nutrition information

Calories Per Serving: 291; Total Carbohydrate: 17 g, Dietary fiber: 3g, Sugars: 3g; Protein: 16 g

20 lasagna noodles
2 tablespoons olive oil
1 cup chopped fresh mushrooms
1 cup chopped onion
1 tablespoon minced garlic
2 cups fresh spinach
3 cups ricotta cheese
2/3 cup grated Romano cheese
1 teaspoon salt
1 teaspoon dried oregano
1 teaspoon dried basil leaves
½ teaspoon ground black pepper
1 egg
3 cups shredded mozzarella
3 cups tomato pasta sauce
1 cup grated Parmesan cheese

Spinach Lasagna

Spinach and Lasagna? Yup, you heard it right! This flavor packed recipe is a great dish to serve up Sammy Spinach approved super powers for a big group of hungry heroes. The spinach and cheese make a great team to light up your taste buds! The flavors of the garlic and basil leaves add another kick to this already mouth-watering dish! Spinach is not only loaded with all sorts of vitamins but also a great source of Omega 3 Fatty Acids that are amazing for your body! What are you waiting for? Start cooking! (Serves 12)


Preheat oven to 350 degrees F (175 degrees C).

Bring a large pot of lightly salted water to a boil. Add lasagna noodles and cook for 8 to 10 minutes or until al dente; drain.

In a skillet over medium-high heat, cook mushrooms, onions, and garlic in olive oil until onions are tender. Drain excess liquid and cool. Boil spinach for 5 minutes. Drain, then squeeze out excess liquid. Chop spinach.

Combine ricotta cheese, Romano cheese, spinach, salt, oregano, basil, pepper, and egg in a bowl. Add cooled mushroom mixture. Beat with an electric mixer on low speed for 1 minute. Lay 5 lasagna noodles in bottom of a 9×13 inch baking dish. Spread one third of the cheese/spinach mixture over noodles. Sprinkle 1 cup mozzarella cheese and 1/3 cup Parmesan cheese on top. Spread 1 cup pasta sauce over cheese. Repeat layering 2 times.

Cover dish with aluminum foil and bake in a preheated oven for 1 hour. Cool 15 minutes before serving.

nutrition information

Calories Per Serving (1/12): 445; Total Fat: 18g; Total Cholesterol: 69mg; Total Sodium: 952mg; Total Carbohydrate: 45g; Dietary Fiber: 3g; Sugars: 8g; Protein: 26g

2 cups ground flaxseeds
3 tablespoons whole flaxseeds or sesame seeds
1/2 cup grated parmesan cheese
1 teaspoon onion powder
1/2 teaspoon sea salt
1 large egg
2 tablespoons extra-light olive oil or coconut oil, melted
1/2 cup water
1 teaspoon coarse sea salt or spices mix such as garlic, cumin, and chili

1 pound spinach, tough stems discarded
1 tablespoon extra-virgin olive oil
1/2 cup finely chopped onion
1 1/2 cups Greek yogurt
1/2 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 bunch watercress, coarsely chopped, plus small sprigs for garnish
Coarse salt and freshly ground pepper

Spinach and Watercress Dip with Flaxseed Crackers

Doesn’t the title just say it all?! This super powered recipe is filled with nutrients and vitamins that will keep you full and satisfied! The low calorie spinach dip with non-fat Greek yogurt is a great alternative to those cream filled dips. Spinach is a good source of Omega 3 Fatty Acids and it strengthens the bones. It is also great for green smoothies and nourishes the eyes! This spectacular dish is served with gluten-free flaxseed crackers, which are heart healthy and easy to make! Sammy Spinach says “serve this mouth-watering dish to your family and friends for a super powered time!”  (8 servings of Dip/40 Crackers)


For the crackers:

Preheat the oven to 325°F. In a large bowl, combine ground flaxseeds, whole flaxseeds or sesame seeds, parmesan cheese, onion powder, and 1/2 teaspoon of sea salt. In a medium bowl, whisk together the egg, oil, and water. Pour into the flaxseed mixture, and mix thoroughly. Cover two baking sheets with parchment paper. Spoon half of the mixture onto each parchment, shape each into a loose ball, and cover each with another sheet of parchment paper. Using a rolling paper, flatten to 1/8-inch thickness. Remove the top layer of parchment paper, sprinkle with coarse sea salt or desired spices, and bake for 25 minutes, or until the center is firm. Cool for at least 30 minutes. Break by hand or cut with a pizza cutter into crackers of desired size.

For the dip:

Wash spinach; drain, but do not dry. Transfer to a large stockpot. Cover, and cook over medium-high heat, stirring occasionally, until wilted, about five minutes. Transfer to a clean kitchen towel, and squeeze out excess liquid. Let cool slightly; coarsely chop. Set aside. Heat oil in a medium sauté pan over medium heat. Add onion and cook, stirring occasionally, until soft and translucent, about 8 minutes. Transfer to a plate, and let cool slightly. Whisk together yogurt and lemon zest, and juice in a medium bowl. Stir in spinach, onion, and watercress; season with salt and pepper. Garnish with watercress sprigs, if desired.

nutrition information

Calories Per Cracker: 57; Total Fat: 4g; Total Cholesterol: 6mg; Total Sodium: 54mg; Total Carbohydrates: .3g; Dietary Fiber: 3g; Protein: 4g

Calories Per Serving (Dip): 64; Total Fat: 3g; Total Sodium: 61mg; Total Carbohydrates: 5g; Protein: 6g

2 large vidalia or spanish onions, 1/2 inch slices
1 1/2 cups low-fat buttermilk
1 cup whole wheat flour
1 large egg
1 cup whole wheat bread crumbs

Baked Onion Rings

A healthy, kid-friendly way to make onion rings.  Baking removes a good deal of fat (not to mention hassle) and using whole wheat bread crumbs means that you won’t be sacrificing any crispiness by baking the rings instead of frying. (Serves 5)


Preheat your oven to 350 degrees. Separate the onion slices into rings, saving the core and the very small rings for another use.  Arrange the slices in a baking dish and pour the buttermilk over the onions.  Turn the onions over in the buttermilk a few times to make sure that they’re completely coated.  Let the onions soak in the buttermilk for 25 minutes.

NOTE: If you’re pressed for time, you can skip the soaking step and instead start the recipe by combining the buttermilk with the eggs.

While the onions are soaking in buttermilk, place the flour in one of the bowls and add 1/2 teaspoon of salt and 1/4 teaspoon of pepper, stirring to combine.  Crack the eggs into the second bowl and beat well.  Add the breadcrumbs to the third bowl.

Working with a couple of rings at a time, remove the rings from the buttermilk, allowing the excess to drip off.  Dredge the rings in the whole-wheat flour and toss to coat.  Shake off the excess flour and give the rings a dunk in the eggs, then the breadcrumbs, making sure that they’re mostly covered.  Arrange the rings on a baking sheet that has been sprayed with cooking spray, trying not to let the edges tough.  Once all the slices have been coated, spray them lightly with cooking spray and sprinkle over some more salt and pepper.  Bake in the oven for about 20 minutes, until the onions are tender and they turn a golden brown.  Serve immediately with the dipping sauce of your choice.

nutrition information

Calories Per Serving: 308; Total Fat: 7g; Total Carbohydrate: 47g, Dietary Fiber: 5g; Sugars 12g; Protein: 16g.

2 tablespoons olive oil
1 large onion, diced
2 cloves garlic
2 large tomatoes, diced
3 ears of corn, kernels sliced from cob
1 cup fresh lima beans
3 tablespoons fresh basil
3 tablespoons fresh parsley
3 tablespoons fresh cilantro

Onion Succotash

Next time your kids whine about eating their veggies, try this delicious meal. It’s not only colorful, but it’s absolutely delectable, mixing the sweet and the savory, offering a fun-to-eat and well-balanced meal. The cooked red onions and corn provide the sweet, while the lima beans offer dietary fiber (the bulk) as well as protein to keep you fuller for longer. So enjoy with your family and eat a rainbow! (Serves 4)


Add olive oil to pan and cook over medium heat. Once hot, add onion over medium heat until translucent. Add garlic and continue cooking for 1 minute. Add tomatoes, corn and lima beans. Reduce heat and cover until corn and lima beans are tender and tomatoes are soft -about 15 minutes. Season with salt and pepper.

Add basil, parsley and cilantro. Serve immediately.

nutrition information

Calories Per Serving: 245; Total Fat: 7g; Total Carbohydrate: 39g, Dietary Fiber: 10g, Sugars 6g; Protein: 11g.


3 heads of garlic
6 teaspoons olive oil

Garlic Paste

Garlic is both powerful in taste, smell and physiological benefits. Oven roasted with oil makes paste that is not only sweet but can be used in both sauces, or alone as a spread. Garlic has cardiovascular protective effects via protection from oxidative stress on blood vessels and cells, as well as preventing blood clots from forming throughout the body. As heart disease starts at a very young age, it’s important for you and your family to take care and consume heart healthy foods regularly.


Preheat your oven to 400 degrees. Cut the tops off of the garlic (to ensure the garlic is exposed from inside the cloves).

Drizzle the head of garlic with 2 teaspoons olive oil or until covered and season with salt and pepper. Wrap garlic with tin foil and place in the oven for 45 minutes or until insides are soft.

Cool garlic until cool enough to touch and use a spoon to squeeze the insides of the garlic out. Use to top your favorite French whole wheat or gluten free. or in a whole wheat (or brown rice) pasta dish

Bon Appetite!

nutrition information

Calories Per Serving: 426; Total Fat: 28g; Total Carbohydrate: 42g, Dietary Fiber: 3g, Sugars 1g; Protein: 8g.

4 large cloves garlic
1 teaspoon extra-virgin olive oil
1/4 teaspoon salt
1/2 baguette, cut in half lengthwise

Low Fat Garlic Bread

Low-Fat Garlic bread? You heard it right! This comforting classic is a perfect addition to any meal! The zesty garlic and the crispy bread work together to light up your taste buds! Not only is garlic packed with antioxidants, it strengthens the immune system to fight those winter colds! If you want to add some flavor to this already mouth watering dish, throw some finely chopped tomatoes for some more super powers! Todd Tomato and Gita Garlic are a match made in heaven!


Preheat oven to 450°F.

Place garlic in a small saucepan with enough cold water to cover and bring to a simmer over low heat. Cook 3 minutes and drain.

Mash the cooked garlic, oil and salt in a small bowl with the back of a spoon until a smooth paste forms. Spread the mixture over the cut surfaces of the bread.

Place the bread on a baking sheet and bake until the bread begins to brown around the edges, 4 to 6 minutes. Slice and serve.

nutrition information

Calories Per Serving: 113; Total Fat: 2g; Total Carbohydrate: 22g; Sodium: 338mg; Potassium: 12mg; Dietary Fiber: 4g; Protein: 6g

2 eggplants
1 1/2 cup breadcrumbs
2 egg whites
3 1/2 cups of spaghetti sauce
8 oz package of mozzarella cheese
1/2 cup of parmesan cheese
1 cup fresh basil

Eggplant Parmesan

One of the best ways to eat eggplant, period! It can sometimes be hard to get your family to like eggplant. It’s naturally bitter taste can be unappealing to many. However, the bitter taste in eggplant reflects its high antioxidant composition, and beneficial effects in the body. Salting the eggplant can also reduce its bitter taste. So to fully enjoy, before preparing the recipe, peel the eggplant and slice it into 1/4 inch slices, and cover in salt. After 1/2 hour, rinse and dry thoroughly before continuing with your recipe. As this recipe serves 10, it is ideal for large families or for those who enjoy leftovers. Bon Appetite!


Preheat the oven to 350 degrees. Peel the eggplant and cut it into thin, 1/4 inch slices. Dip the eggplant into the egg whites and then double sided into the breadcrumbs. Lay them flat on a baking sheet in 1 layer and bake for 5-7 minutes on each side or until lightly browned.

In a 9×13 casserole dish, put one layer of tomato sauce and lay one layer of eggplant on top. Spread basil leaves evenly on top of eggplant and add 1/3 of the cheeses. Repeat with remaining ingredients and top with cheese and then basil.

Bake for 35-40 minutes or until the cheese is bubbling.

nutrition information

Calories Per Serving: 233; Total fat: 8g; Total carbohydrate: 30g; Protein: 11g

The Sandwich:
4 small whole wheat pitas
2 eggs, hard-boiled and sliced
1 medium eggplant, sliced thick
8 Tbs hummus
1 cup of red or white cabbage, thinly shredded
1/4 cup tahini sauce
2 large spicy garlic pickles, sliced
Olive oil
The Sauce:
1/2 cup sesame paste
1/4 cup lemon juice
1/2 cup boiling water

Sabich Pita Sandwich

Sabich is a traditional Israeli vegetarian dish of roasted eggplant with hard-boiled egg, tahini sauce and vegetables, often eaten in a pita for a healthy vegetarian lunch.  While the eggplant is traditionally fried, we roast it to keep the dish light and healthy. The sandwich gets a big hit of protein from the egg, hummus and tahini and heart-healthy fiber from the whole-wheat pita and eggplant. One serving provides 10 g of dietary fiber, which promotes gastrointestinal health, as well as providing an array of anti-carcinogenic benefits. The high carbohydrate content will provide fuel for your child throughout to run and play throughout the day. So enjoy these great sandwiches as a well-balanced brunch while imagining yourself laying on the Mediterranean Sea.  (Serves 4)


Tahini Sauce:

Fill pot with 1/2 cup of water and put on high heat until boiling. Mix 1/2 cup sesame paste, 1/4 cup lemon juice and 1/2 cup boiling water in a bowl until smooth. Salt to taste.

Pita Sandwich:

Preheat the oven to 450 degrees. Brush a baking sheet with olive oil or spray with cooking spray.

Lay the eggplant on a cooling rack over a sheet pan (to catch the juices and avoid a mess!) and give each slice a generous sprinkle of kosher salt. Flip each slice over and salt the other side. Allow to sit for anywhere between 30 minutes and 2 hours. Give the eggplant slices a quick rinse to remove the salt and blot dry with paper towels. Salting draws the water out of the eggplant to make it grill better!

Arrange the eggplant slices on the prepared baking sheet. Brush the eggplant with olive oil and season with salt and pepper. Roast for 20 minutes, or until tender and browned. Remove and allow to rest until cool enough to handle.

Cut the top 1/4 off of each pita bread. Using a spoon, spread one side of the inside of each pita with two tablespoons of hummus. Lay two or three slices of eggplant flat against one side of each pita and top with the sliced egg. Add some of the cabbage to each pita. Add the pickle slices, if desired, and drizzle with tahini sauce.

TIP: Lots of people shy away from hard-boiled eggs because of the sulfuric smell. However, that smell means the eggs have been overcooked – that dark-green, unappealing ring around the outside of the egg is another telltale sign that your egg’s spent too much time in boiling water. For perfectly cooked hard-boiled eggs, put your eggs in a saucepan and cover with cold water. Bring the water to a boil, turn off the heat, cover the pot and let the eggs sit in the water for 10 minutes. After ten minutes, dunk the eggs in ice water to stop the cooking process. Your whites will be perfectly set and the yolks will stay bright yellow and creamy – with none of that sulfuric smell!

nutrition information

Calories Per Serving: 352, Total fat: 18g; Total Carbohydrate: 33g, Dietary Fiber: 10g, Sugars 5g; Protein: 18g.

1 large eggplant
1 medium onion, chopped
1/2 red bell pepper seeded and diced
1 1/4 teaspoon cumin seeds
1 1/4 teaspoon ground coriander
1/2 teaspoon turmeric
1/8 teaspoon asafetida (or 1 clove garlic, pressed)
1 14-ounce can diced tomatoes (fire-roasted preferred)
2 teaspoons ginger paste or minced ginger root
1/2 teaspoon cayenne or other hot red pepper (less or more, to taste)
1 15-ounce can (or 1 1/2 cups) cooked chickpeas, rinsed and drained
1/2 cup water
1/4 cup minced parsley or cilantro
1/4 teaspoon garam masala (start with less and add more to taste)

Eggplant and Chick Pea Curry

Warning: This recipe may cause happiness and satisfied eaters all around the table! The combination of eggplant and chickpeas will bring everyone back for seconds! The heat and spice of the curry add a kick to this already mouth-watering dish. Not only is eggplant high in minerals and nutrients, it’s also low in calories! This flavorful veggie is an excellent addition to any diet! (serves 4)


Preheat oven to 400F. Prick eggplant with a fork several times and place on a baking sheet. Bake for 40-45 minutes, until eggplant is sunken and soft all the way through. Remove from oven and set-aside until cool enough to handle. Peel and chop the eggplant flesh.

Heat a non-stick skillet and then spray it lightly with vegetable oil. Add the onion and cook until it begins to turn golden. Add the bell pepper and cook for a few more minutes. Clear a spot in the center of the skillet and sprinkle the cumin seeds directly on the hot surface. Stir and toast them for about a minute, until they become fragrant. Stir them into the onions and peppers and add the coriander, turmeric, asafetida (or garlic), tomatoes, ginger paste, and red pepper. Add the eggplant and cook over medium heat, pressing eggplant with the back of a spoon to break up large pieces, for about 10 minutes. Add the chickpeas and enough water or chickpea cooking liquid to keep the mixture moist, cover tightly, and turn heat to low. Cook for at least 15 minutes, stirring periodically, until sauce has thickened and flavors have blended. (You can hold this dish on low for up to 45 minutes while you prepare the rest of your meal, but add additional liquid as needed and don’t forget to stir, scraping the bottom.)

Just before serving, add parsley (or cilantro), garam masala, and salt to taste. Serve with rice or Indian bread.

nutrition information

Calories Per Serving: 208; Total Fat: 2g; Total Cholesterol: 0mg; Total Potassium: 635mg; Total Carbohydrate: 42g; Dietary Fiber: 12g; Protein: 8g

1 garlic clove (minced)
1/3 cup extra-virgin olive oil
11/4 lbs eggplant (cut into 3/4-inch-thick rounds)
1 lb pizza dough (store-bought pizza or homemade, at room temperature)
(1 1/2 of this recipe will yield a 1-pound dough)
5 oz provolone (cut into short thin matchsticks (1 1/4 cups))
green olives (coarsely chopped (1/3 cup))
1/4 cup flat-leaf parsley

Grilled Eggplant and Olive Pizza

Looking for a guilt-free pizza? Look no further! Try this savory grilled eggplant and olive pizza tonight! This cheesy and zesty pizza is a perfect dinner for your family and friends! This pizza is loaded with eggplant, which is high in fiber and a potent source of energy. Eggplant not only is known as a brain food, but also helps prevent cancer and lower cholesterol! Try this Erica Eggplant approved dish tonight! (Serves 4)


To make this pizza on a grill, or in a grill pan: Stir together garlic and oil. Brush some of garlic oil on both sides of eggplant and season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Grill over direct medium heat, covered, turning once, until tender, 6 to 8 minutes total. Cut into roughly one-inch pieces and set aside.

Stretch dough into about a 12- by 10-inch rectangle (or into the shape of your grill pan, which in my case, was square) on a large baking sheet or your counter and lightly brush with garlic oil. Oil grill rack, then put dough, oiled side down, on grill. Brush top with more garlic oil. Grill, covered, until underside is golden-brown, about 2 to 3 minutes.

Using tongs, return crust, grilled side up, to baking sheet. Scatter eggplant, cheese, olives, and parsley over crust. Slide pizza from sheet onto grill and grill, covered, until underside is golden-brown and cheese is melted, about 3 to 5 minutes. (If you’re using an oven-safe grill pan, you can slide the pan into a preheated 500 degree oven at this point, as we did, which gets the toppings that much more blistered.) Season to taste with salt, pepper and a red pepper flakes.

To make this pizza in the oven: You can either fry or roast the eggplant slices, brushed with garlic oil, until tender. Prepare the pizza as you would any other, rolling or stretching out the dough, mounding on the toppings and sliding it onto a baking sheet or pizza stone in an oven that has been preheated to its top temperature. It will be ready in about 10 minutes.

nutrition information

Calories Per Serving: 620; Total Fat: 31g; Cholesterol: 25mg; Sodium: 700mg; Total Carbohydrate: 69g; Dietary Fiber: 8g; Protein: 21g

2 pounds broccoli, cut into florets
3 tablespoons olive oil
Lemon zest
1/4 teaspoon dried red pepper flakes
1 teaspoon salt
1/2 teaspoon pepper
4 ounces feta cheese, crumbled
1 pound shrimp

Roasted Broccoli with Feta Cheese and Shrimp

This recipe is both easy and delicious, making it ideal for busy parents who want to cook with their children, while still having time to relax in the evening. “Co-starring” Super Strong Brian Broccoli in this recipe is shrimp, which is high in protein- vital for building strong muscles and maintaining a lean body. The Roasted Broccoli with Feta Cheese and Shrimp recipe is also rich in monounsaturated (heart healthy) fat, along with contributing to your daily calcium and iron needs. So enjoy getting stronger and eating delicious food with those who you care about most! (Serves 4)


Preheat the oven to 425 degrees. Toss the broccoli with two tablespoons of olive oil to coat. Add lemon zest, red pepper flakes, salt and pepper and toss to combine. Place on a baking sheet that has been either lightly coated with olive oil or cooking spray and roast for 10 to 12 minutes. Toss the shrimp with the remaining tablespoon of olive oil and season with salt and pepper.

Add the shrimp and one half of the feta crumbles to the baking sheet and return to the sheet to the oven. Roast for an additional 10 minutes or so, flipping the shrimp after five minutes. Cook until the shrimp are pink and opaque. Once the shrimp are cooked, remove the baking sheet from the oven. Sprinkle the rest of the cheese and the juice of one half a lemon and toss to combine. Adjust salt, pepper and lemon juice to taste.

nutrition information

Calories Per Serving: 272; Fat: 14 g; Carbohydrates: 13 g, Dietary Fiber: 5 g, Sugars: 4 g; Protein 25g.

1 tablespoon butter
1 cup chopped broccoli
1/4 cup onion, diced
1/2 cup cheddar cheese
6 eggs

Broccoli and Cheddar Frittatas

This frittata, or a baked omelet, makes a great breakfast or brunch dish.  Pair it with a side salad for a light lunch or easy supper.

Eggs are high in protein and will help you stay satisfied for longer when compared with a carbohydrate-dense breakfast. (Serves 4)


Preheat the broiler. In a skillet, heat two teaspoons of oil over medium heat. Add the onion and cook until it begins to soften, about 5 minutes. Add the broccoli, sprinkle with salt and pepper and, if using raw broccoli, cook until the broccoli is tender, about 7 minutes (note: if using cooked broccoli, cook for about three minutes, just until broccoli is warmed through and has taken on the flavor of the bacon and onions).

In the meantime, crack the eggs into a mixing bowl and whisk together with 1/2 cup of the cheddar cheese, 1/4 teaspoon of salt and 1/4 teaspoon of pepper. When the broccoli is ready, add the eggs to the pan and tilt the pan around so that the eggs are well-dispersed. Cook the eggs until almost set, then sprinkle with remaining 2 tablespoons of cheddar cheese and place under the broiler. Broil for about 3 minutes, or until the eggs are nicely puffed and the cheese melted. Place a plate on top of the skillet and invert the pan to release the frittata onto the plate. Cut into wedges and serve alongside roasted potatoes or a light side salad.

nutrition information

Calories Per Serving: 311; Total fat: 26g; Total Carbohydrate: 3g, Dietary Fiber: 0g, Sugars: 1g; Protein: 16g.

3 tablespoons unsalted butter
2 1/2 pounds broccoli, tops chopped into 1/2-inch florets; stalks chopped into 1/2-inch pieces
3 shallots, finely chopped
1 garlic clove, minced
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 cup vegetable or chicken broth
1/2 pound grated sharp cheddar cheese (2 cups)
6 hard-cooked eggs, peeled
6 pitted black olives
Pinch freshly grated nutmeg

Green Gruel with Eyeballs

This spooky recipe is packed with super powered broccoli to build those strong bones! Not only is the Green Gruel stacked with fiber, its eyeballed-eggs are filled with protein! The broccoli and the egg go together like Freddy and Jason! Serve this up at your Halloween party and I am sure everyone will be gathered around the caldron asking for seconds! (Serves 6)


Melt 1 tablespoon of the butter in a 12-inch nonstick skillet over medium heat. Add the chopped broccoli stems, shallots, garlic, salt, pepper, and nutmeg; cook, stirring, until the shallots are tender, 3 to 5 minutes.

Add the broth, cover, and simmer 20 minutes, until the broccoli stalks are tender and the liquid almost evaporated. Remove from the heat, add the cheese, and toss to combine. Working in batches, transfer to a blender and purée until smooth.

Bring a large pot of lightly salted water to a boil. Add the florets and cook for 3 minutes. Drain and rinse under cold running water to stop the cooking.

Cut a notch in the side of each egg and press an olive into it. Heat broccoli purée over medium heat until just warmed through, 5 minutes. Stir in the florets and the remaining butter. Spoon the gruel into individual soup bowls and top each with an egg eye; serve immediately.

nutrition information

Total Calories Per Serving: 365; Total Fat: 24g; Total Carbohydrate: 19g; Sodium: 495 mg; Dietary Fiber: 6g; Protein: 22g

Ranch dip
Sliced mushrooms
Red bell peppers slices
Celery sticks or sugar snap peas
Cucumber sliced
Broccoli florets or cauliflower florets
Carrot sticks
Green bell peppers
Cherry tomatoes

Skeleton Veggie Tray

Who doesn’t like eating bones?! Just kidding! This Skeleton Veggie Tray is filled with super powered vegetables to keep your bellies full! Assembling this masterpiece is just as fun as eating it! Chop up these colorful vegetables and make a fun skeleton with your friends and family! This is a perfect appetizer for a big game or a Halloween party! What are you waiting for? Get chopping!


Use vegetables to assemble a skeleton. You can really use any kind you want, but this is how we suggest assembling it.

Use ranch dip as the head, cucumbers as the spine, red pepper slices for the ribs, celery or snap peas and carrot sticks for the legs, mushrooms slices for the pelvis, broccoli florets or cauliflower florets and green bell peppers for feet and hands, olive slices for the eyes, bell pepper chunks for the nose, and cherry tomatoes or red bell pepper for the lips.

nutrition information

2 tablespoons olive oil
1 onion, diced
4 medium-sized carrots, peeled and sliced
3 cloves garlic, roughly chopped
1/4 cup minced fresh ginger root
6 cups chicken or vegetable stock
1 cup plus 4-6 tablespoons plain low-fat yogurt
Curry powder
Chives, chopped

Carrot Ginger Soup

This soup is a classic, and for a reason! The sweetness of the carrots in this soup is the perfect partner for the spicy zing of the ginger.  We all know how good Colby Carrot is for us and ginger has been praised for centuries for its healing properties.  Ginger has been used as an anti-inflammatory supplement and to treat gastrointestinal diseases, research also shows that it can help lower cholesterol.


In a large stockpot over medium heat, heat the olive oil until the butter is melted and the oil is hot. Add the onion, garlic and ginger and cook, stirring frequently, for about 5 minutes, or until the onion begins to soften and become translucent. Add the carrots and cook for another 5 minutes, stirring often. Add the stock and bring to a boil. Reduce the heat to a simmer, cover, and simmer until the carrots are tender, about 20 minutes. Blend the soup to your desired consistency – leaving larger chunks if you like to chew on something, or turning it to a silky-smooth puree. If you’re using a regular blender, be sure to blend the soup in batches.

Return the blended soup to the pot and season with salt and pepper. Add the yogurt to the soup and heat over medium-low heat just until it’s heated through. Once the yogurt’s been added, you don’t want the soup to boil, or else the yogurt will curdle. Ladle the soup into serving bowls.

In a small bowl, combine the remaining 4-6 tablespoons of yogurt with a pinch each of curry powder, salt and pepper. Adjust seasoning of the yogurt to your taste. Add one tablespoon to the center of each soup bowl and garnish with finely chopped chives.

nutrition information

Calories Per Serving: 202; Total Fat: 10g; Total Carbohydrate: 16g, Dietary Fiber: 3g, Sugars: 9g; Protein 13g

3 medium-sized carrots, thinly grated
2 medium-sized beets, thinly grated
Orange zest
1/4 cup parsley, roughly chopped
Juice of one orange
2 tablespoons olive oil
2 tablespoons honey
1/2 cup sliced almonds
4 ounces of goat cheese, crumbled

Carrot Salad with Goat Cheese

A great summer dish, carrots and beets give this salad a satisfying crisp texture and a wide variety of important antioxidants to help the body function optimally.

Phytonutrients and fiber found in beets function as anti-inflammatory and anti-carcinogenic agents and are at their peak during summer months. Carrots are a great source of antioxidant power and are high in pro-Vitamin A, which is great for your immune system and vision. You can’t go wrong eating a well-balanced and colorful diet- so have fun and eat a rainbow! (Serves 4)


In a food processor or with a box grater, grate the beets and carrots. Save the juice that comes out since it is yummy and good for you. Mix the grated vegetables and their juices with the orange zest and parsley in a large bowl. In a small bowl, mix together the orange juice and honey until combined, then whisk in the olive oil. Season the dressing with salt and pepper to taste. Pour the dressing into the bowl with the vegetables and mix to coat. Add your nuts and cheese, top with additional parsley and serve!

You can prepare this salad a little bit ahead of time if you’d like the flavors to get to know one another; doing this will also give the carrots and beets a bit of time to soften, if that’s something you’re looking for.

TIP: Toasting nuts brings out their flavor by releasing the oils and gives them more crunch – and we all know that crunch is a great addition to any salad!

To toast nuts, place on a baking sheet in a single layer and bake in a 350 oven for about 7-10 minutes, stirring as necessary to ensure even cooking and checking early and often to make sure they don’t burn. This can also be done in a dry skillet over medium heat until nuts are fragrant and lightly toasted. Allow the nuts to cool before using in a recipe.

nutrition information

Calories Per Serving: 247; Total Fat: 19g; Total Carbohydrate: 13g, Dietary Fiber 5g, Sugars 7g; Protein: 9g

1.5 cups onion, chopped
1 tablespoon minced garlic
3 tablespoons olive oil
1 1/2 cups bell peppers, sliced or diced
4-6 carrots, sliced
1 cup celery, chopped
6 cups sliced mushrooms
2 tablespoons apple cider vinegar (or white vinegar)
2 tablespoon tomato paste
2 1/2 teaspoons fennel seeds
2 teaspoons paprika
1 1/2 teaspoons ground cumin
1 1/3 cup dry lentils
1 1/2 cups vegetable stock
2 15oz cans diced tomatoes
1 teaspoon salt
1 5-oz box spinach
1 1/2 tablespoons grated lemon zest

1 Million Vegetables Lentil Stew

This is a great dish to keep you warm and fight the forth-coming flu season! It is filled with loads of super powered vegetables and exotic flavors. We all know how Colby Carrot is a great source of Vitamin A, which not only strengthens vision but also helps keep your immune system properly running to fight against those bad colds! Along with the incredible taste, it’s cholesterol free. That’s what we call a win-win!


Heat a large saucepan, then add the oil and onion. Sauté 5 minutes, until onions begin to brown. Add the garlic, peppers, carrots, and celery, and cook 5 more minutes. Then add everything else up to the cumin, and cook 15 minutes over medium heat, stirring occasionally. Now add all but the spinach and lemon zest. (If you have a crock-pot, you can transfer the ingredients to your crock-pot at this time.) Cover and cook on low until the lentils are soft and have absorbed most of the liquid– it takes about an hour on the stovetop. Time will vary if you use a slow cooker, depending on the strength and size of your particular crock-pot. Add spinach and lemon at the very end, and cook 2-3 minutes until the spinach wilts. This recipe makes 8 servings.

nutrition information

Calories Per Serving: 155; Total Fat: 1.5g; Total Cholesterol: 0mg; Total Carbohydrate: 26g; Dietary Fiber: 12g; Protein: 11g

1/2 cup pumpkin puree
½ cup carrot puree
1/2 very ripe medium-sized banana
3/4 cup fat-free vanilla yogurt
1 tbsp honey
1/2 tsp pumpkin pie spice
1/4 tsp vanilla extract
1 cup crushed ice

Pumpkin Smoothie

Fall is a great time for pumpkin spiced everything. Pumpkin Spiced Lattes, pumpkin pie, pumpkin sorbet, pumpkin awesomeness! While the surplus of pumpkin flavoring is a joyous occasion for your taste buds, it is less joyous for your wasteline. Never fear, the pumpkin smoothie will satisfy that sweet tooth and give you the early morning pick me up without the calories! This smoothie is loaded with nutrients that will start your day on the right foot. It is almost like a chilled pumpkin pie in a glass, but without the fat and calories! This fun drink will be sure to bring all smiles around the table and is great for all ages!


First puree your pumpkin and carrots. Once it is a smooth and soft consistency place all remaining ingredients in a blender and puree until smooth, making sure the ice is completely crushed. Makes two servings.

nutrition information

Per 8-10 ounce serving: Calories; 167; Fat: .7g; Carbohydrate: 34g; Fiber; 3g; Protein:

1 cup whole wheat pastry flour
1 tsp baking powder
1/2 tsp salt (fine grain sea)
1 cup rolled oats
2/3 cup chopped walnuts
1 cup shredded carrots
1/2 cup maple syrup (real, room temperature)
1/2 cup coconut oil (unrefined, fragrant, warmed until just melted)
1 tsp fresh ginger (grated)

Carrot Oatmeal Cookies

Healthy cookies? Yup! These cookies have no refined sugar and include our favorite super hero, Colby Carrot! These vegan cookies are perfect for a healthy dessert! The simple ingredients in these cookies make them so easy to throw together. Bake these up for your family and friends and everyone will be asking for seconds! These cookies are simply finger-lickin’ good! Makes 30 cookies.


Preheat oven to 375F degrees and line two baking sheets with parchment paper.

In a large bowl whisk together the flour, baking powder, salt, and oats. Add the nuts and carrots. In a separate smaller bowl use a whisk to combine the maple syrup, coconut oil, and ginger. Add this to the flour mixture and stir until just combined.

Drop onto prepared baking sheets, one level tablespoonful at a time, leaving about 2 inches between each cookie. Bake in the top 1/3 of the oven for 10 – 12 minutes or until the cookies are golden on top and bottom. Makes about 2 1/2 dozen cookies.

nutrition information

Calories Per Cookie: 90; Total Fat: 5g; Total Cholesterol: 0mg; Total Sodium: 25mg; Total Carbohydrate: 11g; Sugars: 4g; Protein: 2g

hummus (any brand, flavor you want)
finely shredded carrots
green onions
pita chips (any brand, flavor you want)

Hummus Pumpkin Plate

What says Halloween more than Pumpkin Hummus?! This quick and easy snack is a perfect way to start the season of scares! This nutritious plate is filled with super powered carrots that are great for your eyesight! Not only are carrots filled with Vitamin A, they help strengthen your gums and prevent tooth damage! This is a Colby Carrot certified snack! Try these at your next dinner to celebrate the spooky season!


Take one large spoonful of hummus and put it into shape of a pumpkin. Take a slice or two of green onions and use them as the stem of the pumpkin. Place pita chips on the plate and enjoy!

nutrition information

1 16 oz jar of almond butter
4 granny smith apple
5-4 almond slivers
1 carrot

Green Meanies

Green Meanies and Halloween go together like peanut butter and jelly!! These creative snacks are a healthy and nutritious alternative to those sugar filled candies! Not only are these Meanies filled with healthy fats, they’re fun and easy to make! The almond slivers and chopped carrots make perfect spooky fangs! Gather everyone around the table and make these for a fun Halloween treat!


Place apple, stem side up, on cutting board. Cut away 2 halves from sides of apple, leaving 1-inch-thick center slice with stem and core. Discard core slice. Cut each half round in half. Then cut each apple quarter into two wedges using a crinkle cutter. Each apple will yield 8 wedges.

Spread 2 teaspoons of nut butter on wide edge of apple slice. Top with another crinkled edge apple slice, aligning crinkled edges to resemble jaws. Insert almond slivers and carrots to make fangs.

nutrition information

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