Prep time: 10 mins
Cook time: 20 mins
● 1 Tbsp extra-virgin olive oil
● 1 cup onions, chopped
● ½ cup celery, chopped
● 2 cups carrot, chopped
● 2 cups parsnip, chopped
● 4 cups veggie broth (you may need more)
● 2 tsp paprika
● 1 tsp garlic powder
● ½ tsp chili powder
● Salt and pepper
● Chives for garnishing
1. In a large pot over high heat, add olive oil. When the pan and the oil are hot, turn the heat down to medium and
add the onions and celery. Cook until onions are translucent.
2. Add the carrots and parsnip along with 4 cups of vegetable broth
3. Bring it to a boil, cover and cook for about 20 minutes or until the vegetables are soft.
4. Add paprika, garlic powder, chili powder, salt and pepper.
5. Using an immersion hand blender or a countertop blender puree the veggies. It is not necessary remove the
rest of the liquid from the pot to puree the veggies.
6. Taste and add any extra seasonings, if necessary.
7. Serve topped with fresh chives
● Carrots: Rich in Vitamin A and contains valuable amounts of antioxidant nutrients
● Parsnips: Rich in Vitamin C, folate and manganese
1. Start with the dressing
2. Ranch dressing always tastes it’s absolute best made ahead of time. Whisk and chill for a few hours before
serving or make things simple by tossing it together the night before.
3. Peel 1 clove of garlic, then smash and mince it into a paste.
4. Season with salt.
5. Combine salted garlic paste with remaining dressing ingredients and whisk well.
6. Pop in the fridge to chill for a few hours for flavors to set.
7. Wash and dry spinach.
8. Combine with broccoli, blueberries, dried cranberries, avocado, feta cheese, and sunflower seeds.
9. Toss with dressing and serve.
● Broccoli: Great source of vitamin B1, magnesium, omega-3 fatty acids and protein
● Spinach: Great source of vitamin K, folate and iron
Prep time: 20 mins
Cook time: 30 mins
● 1 and ½ cups macaroni noodles, uncooked
● 3-4 cups cubed butternut squash, peeled and de-seeded
● 2 Tbsp unsalted butter
● ½ cup vegetable broth
● ¾ cup 1% milk
● 1 and ¼ cup cheese,
● Salt and pepper
● 1 tsp paprika
● Optional: fresh parsley
1. Cook the macaroni according to package directions. Drain and set aside.
2. Heat the butter in a skillet over medium low heat.
3. Meanwhile, peel the butternut squash and remove the seeds. Cut into large chunks.
4. Boil the squash until completely tender and then drain. Place the squash in the blender with the butter, lots of
salt, pepper, broth, paprika, and milk.
5. Pulse until smooth.
6. Pour the sauce over the cooked noodles and add the cheese. Stir until melted.
7. Add more salt and pepper to taste.
8. Serve with parsley if desired.
● Squash: rich in vitamin C, dietary fiber and potassium
Prep time: 10 mins
Cook time: 10 mins
● 2 pounds chicken, cooked and chopped into bite size pieces (about 5 cups)
● 1 cup sliced red grapes
● 1 green apple, diced
● 1/3 cup chopped green onion
● 2/3-1 cup of mayonnaise or yogurt
● 1/2 tsp salt
● 1/2 tsp pepper
1. In a large bowl, stir all ingredients together. Start with 2/3 cup mayo and add more as needed. Every mayo is a
2. Stir until evenly mixed and store in fridge.
3. Serve over lettuce or out of a bowl.
● Chicken: Excellent source of protein
Prep time: 15 minutes
Cook time: 20 minutes
● 1 box (1-pound) penne pasta
● butter for baking dish
● 3 Tbsp olive oil
● 3 cloves garlic, minced
● 2 small eggplants, washed and diced into 1-inch cubes.
● salt and pepper, to taste
● 1 can (28-ounces) diced tomatoes, do not drain
● 1 tub (15-ounces) part-skim ricotta cheese
● 2 cups part-skim shredded mozzarella cheese, divided
● 3 Tbsp thinly sliced fresh basil leaves
● olive oil
1. Preheat oven to 425.
2. Cook penne pasta for 6 minutes; drain.
3. While pasta is cooking, butter a 13x9 baking dish; set aside.
4. Heat olive oil in a large skillet over medium-low heat.
5. Add garlic and cook for 1 minute, or until fragrant.
6. Stir in diced eggplant, season with salt and pepper. Continue to cook over medium-high heat until tender,
about 7 minutes; stirring occasionally
7. Mix in tomatoes and cook until heated through; about 2 minutes. Remove from heat.
8. Stir in ricotta and 1 cup shredded mozzarella.
9. Pour pasta into prepared baking dish and mix in the eggplant mixture and basil; mix until thoroughly combined.
10. Drizzle with olive oil.
11. Sprinkle the rest of the mozzarella cheese on top.
12. Bake for 15 to 20 minutes or until cheese is melted.
13. Let cool for 5 minutes.
● Eggplant: Rich in dietary fiber, vitamin B1 and copper
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