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  Coconut Fish Curry with Broccolini and Rice

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  Up to 10 servings
  

  Coconut Fish Curry with Broccolini and Rice

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  Recipe adapted from:

  Jasmine and Melissa Hemsley

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3.5 oz cooked fish + 4 oz curry sauce

  Brain FoodEgg FreeGluten FreeLower Carb

  Sisters Jasmine and Melissa Hemsley's approach to healthier eating is straightforward, healthy and refreshing: they use only natural, wholesome ingredients. Service this delicious coconut fish curry with or sautéed broccolini and basmati rice.

  Coconut Fish Curry with Broccolini and Rice quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Cook the rice per package instructions. Set a side when ready.
  • In a food processor, blend the spice paste ingredients together until smooth – you might need to pulse a few times first.
  • Cut the fish into 2 inch cubes and season with a little salt and pepper. In a medium saucepan, gently toast the mustard seeds until they pop then add the ghee; add the paste. Turn up the heat and fry for about a minute, stirring regularly to stop the bottom from catching.
  • Add the coconut milk and bring to a medium simmer, put the lid on for 5 minutes. Add the fish cubes to the sauce and gently poach, covered, for about 3-4 minutes, until cooked through.
  • Meanwhile, trim the tenderstem broccolini and cook it in lightly salted boiling water for no more than 3 min so it's still tender. Drain and chill so it stopps cooking and maintain the bright green color.
  • Turn off the heat, add the tamari and squeeze over lots of lime juice. Season to taste, adding the maple syrup if you think it needs a little sweetness for balance. Serve topped with the reserved cilantro leaves, with steamed broccoli florets or sautéed bok choy and basmati rice.
  • Be careful not to over cook the fish. If overcooked, it becomes tough and will not taste as good.

  Cook Times

  Active Prep15

  Hands-On Cook5

  Hands-Off Cook15

  Passive0

  Total Time35 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 pound cod fillet or pollock or other white fish
  • 2 teaspoon mustard seeds
  • 4 teaspoon ghee or butter or avocado oil
  • 27 ounce canned full-fat coconut milk
  • 2 teaspoon tamari sauce gluten-free soy
  • 3 lime
  • 1 teaspoon maple syrup to taste
  • 26 ounce broccolini
  • 2 cup aged basmati rice

  FOR THE SPICE PASTE

  • 3 teaspoon ground turmeric
  • 2 teaspoon ground cumin
  • 2 onion large halved
  • 2 fresh red chili double if you want more kick
  • 4 clove garlic
  • 2 ½ inch fresh ginger piece
  • 1 ½ ounce fresh cilantro leaves and stalks kept separate – use the stalks only in the paste (reserve the leaves for later)
  • 2 tablespoon water

  Cooking Tools Required

  Cutting board, Dutch Oven, Food Processor, Measuring cups and spoons, Sharp Knives

  Reheating/Serving Instructions

  This dish doesn't freeze well, if frozen, the fish will become more tough. To reheat we'd recommend using either your stovetop or your oven. Set the oven to around 275 degrees fahrenheit, place the fish curry into a casserole or oven proof dish, cover with tinfoil and reheat for around 10 - 15 minutes.

  Nutrition

  Calories: 474kcal | Carbohydrates: 43g | Protein: 32g | Fat: 20g | Saturated Fat: 16g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 64mg | Sodium: 180mg | Potassium: 913mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1741IU | Vitamin C: 89mg | Calcium: 120mg | Iron: 5mg

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  Beef Plov (Beef Rice Pilaf)

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  Up to 10 servings
  

  Beef Plov (Beef Rice Pilaf)

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  Recipe adapted from:

  Natasha Kravchuk

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 1/2 cups

  Dairy FreeEgg FreeGluten FreeRefined Sugar FreeSoy Free

  Beef plov is a one-pot Uzbek dish made with rice, beef, carrots, onions, garlic, and spices. While it’s a traditional Uzbek dish, it’s also popular among Russian and Ukrainian families. It’s a total comfort food designed to feed a lot of people, making it the perfect family-friendly recipe!

  https://natashaskitchen.com/beef-plov-beef-rice-pilaf-recipe/

  Beef Plov (Beef Rice Pilaf) quantity

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  https://natashaskitchen.com/beef-plov-beef-rice-pilaf-recipe/

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Pat the meat dry with a paper towel and chop into 1/2" to 3/4" pieces, if they are larger.
  • Preheat your dutch oven (or your large soup pot with a heavy bottom), to high heat. Once it's hot, add oil. Once oil is hot, add chopped meat and saute uncovered 7 min over high heat until meat is browned, stirring every minute or so so it doesn't scorch to the bottom of the pan. Note: it's important to preheat the dutch oven first for the meat to sear over very high heat, otherwise it will juice out and become dry.
  • Reduce heat to medium and add chopped onion, stirring often until onion is softened (5 minutes). Stir in sliced carrots, 1 tsp salt, 1/2 tsp pepper, 1 tsp paprika, 1 tsp cumin, 3-4 bay leaves and continue to cook over medium heat 5 minutes until carrots are softened.
  • Add 1 3/4 cups hot water, cover and simmer over medium/low heat 45 min or until meat is tender.
  • Meanwhile, rinse rice until water runs clear, then drain and set aside (this gets rid of the starch so you won't end up with a sticky rice).
  • Spread rice over the meat and add 4 cups hot water. Sprinkle the rice with 1 1/2 tsp salt (DO NOT STIR), bring to a boil then reduce heat to low and Let cook uncovered until most of the water is absorbed (10 min).
  • Cut off the base of your whole garlic head to expose the cloves. Put your head of garlic, cut side down into the center of the rice and sprinkle the top of the rice with 1 tsp ground coriander.
  • Poke 7-10 holes through the rice to allow steam to escape to the surface, reduce the heat to low then cover and cook an additional 15 minutes or until rice is cooked through. Remove the garlic head and bay leaves and stir everything gently to combine and you're done.

  Cook Times

  Active Prep10

  Hands-On Cook20

  Hands-Off Cook70

  Passive0

  Total Time1 hour hour 40 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 1/2 pound beef stew meat
  • 1/3 cup avocado oil
  • 2 onion medium, finely chopped
  • 3 carrot medium, cut into matchsticks
  • 2 1/2 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 3 bay leaf
  • 5 3/4 cup hot water for braising meat and cooking rice
  • 3 cup long grain rice
  • 1 teaspoon ground coriander
  • 1 head garlic

  Cooking Tools Required

  Cutting board, Dutch Oven, Measuring cups and spoons, Pot with lid, Sharp Knives, Top Stove, Wooden Spatula

  Reheating/Serving Instructions

  Heat in the microwave on medium-high power until heated through.

  Nutrition

  Calories: 385kcal | Carbohydrates: 49g | Protein: 20g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 42mg | Sodium: 644mg | Potassium: 410mg | Fiber: 2g | Sugar: 2g | Vitamin A: 3161IU | Vitamin C: 4mg | Calcium: 54mg | Iron: 2mg

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  Free-Form Turkey Meatloaf with Roasted Veggies

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  Rated 0 out of 5
  FSA/HSA eligible when qualified
  4 servings
  

  Free-Form Turkey Meatloaf with Roasted Veggies

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyHeart HealthyNut FreeSoy Free

  A lighter, fiber-rich take on a classic American meatloaf with no need for a loaf pan!

  Free-Form Turkey Meatloaf with Roasted Veggies quantity

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  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Preheat the Oven: Set oven to 400°F.
  • Make the Meatloaf Mixture: In a bowl, mix ground turkey, breadcrumbs, egg, onion, garlic, ketchup, Worcestershire sauce, Italian seasoning, and black pepper. Form into 4 mini meatloaf patties and place on a baking sheet.
  • Prepare the Potatoes: Toss the sweet potatoes with olive oil and a pinch of black pepper. Spread them on a section of the baking sheet.
  • Bake: Place in the oven and bake for 15 minutes.
  • Add Remaining Veggies: Toss the zucchini and bell pepper with olive oil and a pinch of black pepper. Add them to the baking sheet with the sweet potatoes.
  • Continue Baking: Bake for another 15 minutes, flipping the veggies halfway through.
  • Serve & Enjoy: Plate each mini meatloaf with a side of roasted veggies and sweet potatoes.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook20

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 pound 93% lean ground turkey
  • ½ cup whole wheat breadcrumbs
  • 1 egg
  • 1 small onion finely diced
  • 2 clove garlic minced
  • 2 tablespoon ketchup
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon Italian seasoning
  • ½ teaspoon freshly ground black pepper
  • 2 medium sweet potatoes diced
  • 1 zucchini sliced
  • 1 bell pepper sliced
  • 1 tablespoon extra virgin olive oil

  Cooking Tools Required

  Baking Pan, Baking sheet, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Sharp Knives, Spatula

  Reheating/Serving Instructions

  Heat in the microwave on medium-high power until heated through.

  Nutrition

  Calories: 397kcal | Carbohydrates: 43g | Protein: 27g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 125mg | Sodium: 358mg | Potassium: 939mg | Fiber: 7g | Sugar: 11g | Vitamin A: 17255IU | Vitamin C: 56mg | Calcium: 98mg | Iron: 4mg | Phosphorus: 336mg

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  Chicken and Spinach Pasta with Garlic Sauce

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  4 servings
  

  Chicken and Spinach Pasta with Garlic Sauce

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyEgg FreeHeart HealthyRefined Sugar FreeSoy Free

  This creamy yet light pasta dish is packed with lean protein, fiber-rich ingredients, and heart-healthy fats. Simple, affordable, and perfect for a wholesome meal!

  Chicken and Spinach Pasta with Garlic Sauce quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  Cook the Pasta:

  • Bring a pot of water to a boil, cook pasta according to package directions, and drain. Reserve 1/2 cup pasta water for the sauce.

  Cook the Chicken:

  • Heat olive oil in a large skillet over medium heat.
  • Add the chicken thighs and season with Italian seasoning. Cook for 5-7 minutes until golden brown and cooked through. Remove chicken from the skillet and set aside.

  Sauté the Garlic and Spinach:

  • In the same skillet, add minced garlic and red pepper flakes (if using). Sauté for 30 seconds until fragrant.
  • Add spinach and cook until wilted, about 2 minutes.

  Make the Garlic Sauce:

  • Pour in the chicken broth, scraping up any browned bits from the pan.
  • Let the broth simmer for 2-3 minutes to reduce slightly.
  • Stir in Greek yogurt and Parmesan cheese, mixing well to create a creamy sauce. Add reserved pasta water a little at a time to reach desired consistency.

  Combine Ingredients:

  • Add the cooked pasta, chicken, and spinach to the skillet. Toss to coat everything in the garlic sauce.

  Serve:

  • Divide into bowls and garnish with fresh parsley or basil, if desired.

  Cook Times

  Active Prep15

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  For the Pasta:

  • 8 ounce Barilla whole wheat penne
  • 1 tablespoon extra virgin olive oil
  • 1 pound boneless skinless chicken thighs cut into bite-sized pieces
  • 4 cup fresh spinach
  • 4 clove garlic minced
  • 1/4 teaspoon crushed red pepper
  • 1/2 teaspoon Italian seasoning

  For the Sauce:

  • 1 cup low-sodium chicken broth
  • 1/4 cup plain Greek yogurt

  Optional:

  • 2 tablespoon grated Parmesan cheese
  • 2 tablespoon fresh parsley or basil for garnish

  Cooking Tools Required

  12-inch nonstick skillet, 5-quart saucepot

  Reheating/Serving Instructions

  Heat in the microwave on low power until heated through.

  Nutrition

  Calories: 396kcal | Carbohydrates: 39g | Protein: 33g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 111mg | Sodium: 194mg | Potassium: 547mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3073IU | Vitamin C: 12mg | Calcium: 91mg | Iron: 2mg

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  One Pan Chicken, Golden Zucchini and Carrot Fries-Low FODMAP

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  FSA/HSA eligible when qualified
  6 servings
  

  One Pan Chicken, Golden Zucchini and Carrot Fries-Low FODMAP

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  Recipe adapted from:

  Marianna Duba, M.Sc.

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 4 oz chicken and 4 oz vegetables

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeKetoLow FODMAPLower CarbNut FreePaleoPostpartumReduced FatRefined Sugar FreeSoy FreeWhole 30

  A gut-friendly grain-free and low FODMAP one pan meal which provides anti-inflammatory fats and turmeric, lean protein and valuable phytonutrients. It is also a great meal prepping, enjoy the leftovers for grab-n-go meals.

  One Pan Chicken, Golden Zucchini and Carrot Fries-Low FODMAP quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 6

  Instructions

  • Preheat oven to 375ºF (191ºC) and line a large baking sheet with parchment paper.
  • Peel and slice carrots into sticks. Wash and cut the zucchini to chunks.
  • Brush chicken breast with 1/3 of the olive oil. Season with thyme and sea salt. Place on the baking sheet.
  • Toss carrot sticks in 1/3 of the olive oil. Place on the baking sheet next to chicken.
  • Toss zucchini with the remaining olive oil and turmeric. Mix until zucchini is evenly yellow then transfer to the baking sheet.
  • Place the baking sheet in the oven and bake for 30 minutes or until chicken breast is cooked through.
  • Remove baking sheet from the oven add more salt to taste if desired. Enjoy!

  Notes

   Be sure to not overcrowd the pan

  Cook Times

  Active Prep25

  Hands-On Cook0

  Hands-Off Cook30

  Passive0

  Total Time55 minutes minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  • 2 pound boneless skinless chicken breast about 3 large chicken breast
  • 6 each carrot medium
  • 24 ounce zucchini about 3 large
  • 6 tablespoon extra virgin olive oil divided three ways
  • 3 teaspoon dry thyme
  • 3 teaspoon ground turmeric
  • 1/2 teaspoon sea salt

  Cooking Tools Required

  Cutting board, Heavy duty rimmed baking sheet, Instant read thermometer, Kitchen towels, Measuring cups and spoons, parchment paper, Sharp Knives, Vegetable Peeler

  Reheating/Serving Instructions

  Heat in a saute pan over medium heat.

  Nutrition

  Calories: 321kcal | Carbohydrates: 5g | Protein: 34g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 0.02g | Cholesterol: 97mg | Sodium: 380mg | Potassium: 888mg | Fiber: 2g | Sugar: 3g | Vitamin A: 458IU | Vitamin C: 23mg | Calcium: 38mg | Iron: 2mg

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  Butternut Squash Falafel with Tahini Maple Sauce

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  Up to 10 servings
  

  Butternut Squash Falafel with Tahini Maple Sauce

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  Recipe adapted from:

  Kaiser Permanente

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3 falafel and 1 pita bread

  Dairy FreeEgg FreeVeganVegetarian

  Baked butternut squash falafel with tahini maple sauce will be your new favorite plant-based dinner staple! This version is packed with plant protein and fiber!

  https://thrive.kaiserpermanente.org/care-near-you/northern-california/santaclara/butternut-squash-falafel-with-tahini-maple-sauce/

  Butternut Squash Falafel with Tahini Maple Sauce quantity

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  https://thrive.kaiserpermanente.org/care-near-you/northern-california/santaclara/butternut-squash-falafel-with-tahini-maple-sauce/

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Preheat the oven to 400°F. Line a baking sheet with parchment paper or a silicone mat.
  • Make the caramelized onions: slice onions lengthwise vertically so that they are in about 1 cm wide slices of onion. Heat a skillet over medium-high heat until heated. Add the onions and stir around. Add the oil and stir again. Top skillet with a lid and turn heat to lowest setting for 15 minutes, stirring around every 3-5 minutes. Remove lid and turn up heat to medium or medium high and cook onions for another 20-25 minutes or until golden brown and softened and taste sweet to taste, stirring every 3-5 minutes to make sure it doesn’t burn. Add small amount (1 teaspoon) water if needed to help keep from burning/getting dry.
  • Make the oat flour by blending ½ cup oats in a blender or food processor until a fine flour and place into a medium sized bowl.
  • Add chickpeas, garlic and pumpkin or butternut squash puree to the bowl of a food processor or blender. Pulse just a few times until you get a chunky mixture. You do not want to fully puree the mixture! Just a couple pulses should leave it chunky.
  • Add this mixture to the bowl with the oat flour. Add: cumin, coriander, onion powder, turmeric and salt and pepper along with the roughly chopped parsley. Add the lemon juice and stir together to combine.
  • Use a cookie scoop or your hands to portion into balls on the baking sheet.
  • Bake for about 20 minutes or until the tops are golden brown.
  • Make the sauce: combine all of the ingredients for the maple tahini sauce. Sauce should be thin enough to use as a drizzle, but not super watery! Add more water as necessary to thin it out.
  • Remove falafel from oven, let cool slightly and place in pita or flatbread, topped with caramelized onions, greens, and tahini drizzle.

  Cook Times

  Active Prep35

  Hands-On Cook20

  Hands-Off Cook0

  Passive0

  Total Time55 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  Butternut squash falafel:

  • 1 cup old fashioned rolled oats
  • 6 clove garlic roughly chopped or pressed
  • 30 ounce canned butternut squash puree
  • 30 ounce canned garbanzo beans drained
  • 1 cup Italian parsley chopped
  • 1/2 cup fresh lemon juice
  • 2 teaspoon onion powder
  • 4 teaspoon ground coriander
  • 4 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground black pepper
  • 2 teaspoon sea salt

  Maple tahini sauce:

  • 1 cup tahini
  • 4 tablespoon pure maple syrup
  • 1/2 cup fresh lemon juice from 2-4 lemons
  • 4 tablespoon water to thin
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper

  Caramelized Onions:

  • 6 large yellow onion (about 6 cups sliced)
  • 2 teaspoon avocado oil

  Optional additional for serving:

  • 4 ounce baby spinach
  • 10 whole wheat pita bread

  Cooking Tools Required

  12-inch saute pan, Blender, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Sharp Knives, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat falafel in the oven at 350 degrees for 15 minutes. Warm pita in the microwave on medium high power until heated through.

  Nutrition

  Calories: 500kcal | Carbohydrates: 76g | Protein: 18g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Sodium: 1085mg | Potassium: 812mg | Fiber: 14g | Sugar: 13g | Vitamin A: 14848IU | Vitamin C: 31mg | Calcium: 163mg | Iron: 7mg

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  Chipotle Shredded Tofu Wrap

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  Up to 10 servings
  

  Chipotle Shredded Tofu Wrap

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  Recipe adapted from:

  Chloe Ting

  Rated 4 out of 5 based on 4 customer ratings

  $0.00 Cooking Fee

  Serving Size: 1 wrap

  Dairy FreeEgg FreeVeganVegetarian

  These vegan/vegetarian wraps are filled to the brim with BBQ shredded tofu, tons of fresh veggies and a creamy chipotle bean spread.

  https://chloeting.com/recipes/chipotle-shredded-tofu-wrap

  Chipotle Shredded Tofu Wrap quantity

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  https://chloeting.com/recipes/chipotle-shredded-tofu-wrap

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Preheat oven to 350 degrees.
  • Drain tofu and pat dry with a tea towel.
  • Using a box grater (the side with the larger holes), grate tofu into shreds. No need to be perfect - uneven texture is even better! Transfer to a large mixing bowl.
  • In a small bowl, mix together all the seasonings for the tofu until combined. Drizzle mixture all over shredded tofu and toss gently to coat.
  • Transfer tofu to a lined baking sheet, spreading it out in an even layer.
  • Bake for 15 minutes, tossing once halfway through.
 Remove from oven.

  Prepare other ingredients:

  • Slice tomato and avocado, and julienne bell pepper and cucumber.
  • Assemble your wraps by placing on each one: a generous dollop of chipotle white bean dip, salad greens, cucumber, tomato, bell pepper, avocado, and a generous amount of shredded tofu. Roll tightly and cut in halves. Enjoy!

  Notes

  I used low carb spinach wraps but feel free to use any wraps that suit your dietary needs. Or feel free to make your own using this easy recipe!
  Feel free to add more chili powder to the tofu if you like more of a kick.
  You may substitute maple syrup with any other liquid sweetener of choice. If using a granulated sweetener, add 1 tbsp water.
  Feel free to switch out or add any vegetables you like for the fillings! Some other suggestions are: iceberg or romaine lettuce, kale, shredded carrot, red cabbage or alfalfa sprouts.

  Cook Times

  Active Prep35

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time35 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 24 ounce extra firm tofu
  • 2 tablespoon tomato paste
  • 2 tablespoon extra virgin olive oil
  • 2 tablespoon soy sauce
  • 2 tablespoon maple syrup
  • 1/2 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon smoked paprika

  other ingredients

  • 10 low carb spinach wrap
  • 2 cucumber
  • 2 tomato
  • 1 green bell pepper
  • 1 avocado
  • 8 ounce spring lettuce mix
  • 16 ounce chipotle white bean dip

  Cooking Tools Required

  Box grater, Cutting board, Oven, Sharp Knives

  Nutrition

  Calories: 392kcal | Carbohydrates: 56g | Protein: 16g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 725mg | Potassium: 674mg | Fiber: 8g | Sugar: 8g | Vitamin A: 2230IU | Vitamin C: 20mg | Calcium: 236mg | Iron: 7mg

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  Chicken and Vegetable Soup with Moroccan Couscous

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  Up to 10 servings
  

  Chicken and Vegetable Soup with Moroccan Couscous

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  Recipe adapted from:

  Bel Kaptzan

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  Serving Size: 2 cups

  Dairy FreeEgg FreeNut FreeRefined Sugar FreeSoy Free

  This soup is made with homemade chicken broth and toasted couscous for extra flavor and goodness.

  https://www.mako.co.il/food-recipes/recipes_column-soups/Recipe-ff813c1fe47f151006.htm

  Chicken and Vegetable Soup with Moroccan Couscous quantity

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  https://www.mako.co.il/food-recipes/recipes_column-soups/Recipe-ff813c1fe47f151006.htm

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  Instructions

  • Add cold water to a large pot. Add chicken, then turn heat to high. Bring to a boil, then turn down to a simmer. Cook for 30 minutes, skimming off the foam that accumulates on top.
  • Add the zucchini, carrots, pumpkin, onion, cabbage and parsley. Bring to a boil, season with salt, pepper and turmeric, lower the heat and cook for 1 hour. Add the chickpeas in the last 15 minutes of cooking time.
  • Meanwhile, cook the couscous (regular, not larger pearled). Add the olive oil to a large pan set over medium heat. Add the couscous and toast for several minutes, being careful not to burn it. Finish by cooking the cous cous according to package directions.
  • Remove cooked chicken from pot, discard the skin, then shred chicken with a fork. Return shredded chicken to the pot. Taste and adjust seasoning as needed.
  • Serve the couscous with the soup.
  • Note: When storing, separate couscous from the soup.

  Notes

  This recipe uses Moroccan couscous the small sized couscous, NOT the larger pearled couscous, often called Israeli couscous in this country. 

  Cook Times

  Active Prep15

  Hands-On Cook5

  Hands-Off Cook70

  Passive0

  Total Time1 hour hour 30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 15 cup cold water
  • 5 piece bone-in chicken thigh
  • 5 zucchini large dice
  • 5 carrot large dice
  • 1 pound fresh pumpkin large dice
  • 2 yellow onion large dice
  • 1/2 head green cabbage roughly chopped
  • 1 bunch Italian parsley chopped
  • 30 ounce canned chickpeas drained and rinsed
  • 2 teaspoon Kosher salt more or less to taste
  • 1/2 teaspoon freshly ground black pepper more or less to taste
  • 1 tablespoon ground turmeric
  • 2 tablespoon extra virgin olive oil
  • 2 1/2 cup Moroccan couscous (small size, not large pearled)

  Cooking Tools Required

  12-inch saute pan, 5-quart saucepot, Cutting board, Ladle, Measuring cups and spoons, Pot with lid, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat couscous and soup together in a large bowl in the microwave on medium-high power until heated through.

  Nutrition

  Calories: 551kcal | Carbohydrates: 71g | Protein: 28g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 71mg | Sodium: 591mg | Potassium: 1135mg | Fiber: 13g | Sugar: 12g | Vitamin A: 9758IU | Vitamin C: 51mg | Calcium: 137mg | Iron: 5mg

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  One Pan Italian Roasted Tofu and Vegetable Dinner

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  6 servings
  

  One Pan Italian Roasted Tofu and Vegetable Dinner

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  Recipe adapted from:

  KaiaFIT 7-day reseat ebook

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 10 ounces

  Dairy FreeEgg FreeGluten FreeNut FreeRefined Sugar FreeVeganVegetarian

  Tofu and chickpeas are roasted in the oven along with a variety of vegetables for a delicious complete meal that is both vegetarian and vegan. Note: This recipe requires 2 sheet pans.

  One Pan Italian Roasted Tofu and Vegetable Dinner quantity

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  Instructions

  • Preheat oven to 425ºF. Line two baking sheets with parchment paper or foil.
  • In a medium bowl, drizzle 1 Tbsp olive oil over the tofu, and mix to cover well. Pour mixture on one of the baking sheets, and bake for 25-30 minutes, flipping half-way through. Remove when tofu is golden brown on the edges.
  • Meanwhile, in a large bowl whisk together basil, thyme, oregano, paprika, garlic powder, olive oil and lemon juice. Set aside.
  • On the sheet pan, combine the cauliflower, carrots, and chickpeas. Pour about ¼ of the oil spice mixture over them and toss well to coat. Arrange veggies in a single layer and roast for 20-25 minutes.
  • In the large bowl with the remaining oil-spice mixture, add the asparagus, onion, pepper, and tomatoes and toss well to coat.
  • Remove the carrot, cauliflower & chickpea pan from the oven and add the remaining veggie mixture. Give the veggies a stir, and place the pan back in the oven for another 15 minutes
  • Remove from the oven, mix in the tofu, and let cool slightly. Season to taste and enjoy.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook45

  Passive0

  Total Time1 hour hour

  Recipe Serving Size6

  Ingredients

  Ingredients

  Marinade:

  • 2 teaspoon dried basil
  • 2 teaspoon dry thyme
  • 2 teaspoon dry oregano
  • 2 teaspoon paprika
  • 1 teaspoon garlic powder
  • 6 tablespoon extra virgin olive oil
  • 1 lemon juiced

  For roasting:

  • 24 ounce extra-firm tofu drained and chopped
  • 2 tablespoon extra virgin olive oil for the tofu
  • 1 head cauliflower chopped
  • 3 carrot peeled, sliced lengthwise, then chopped in thirds
  • 28 ounce canned chickpeas drained and rinsed
  • 1 pound asparagus ends trimmed and cut into thirds
  • 1 yellow onion medium, sliced
  • 1 yellow bell pepper sliced
  • 2 pint cherry tomato
  • 1 teaspoon sea salt more or less to taste
  • 1/4 teaspoon freshly ground black pepper more or less to taste

  Cooking Tools Required

  Can Opener, Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Sharp Knives, Spatula

  Reheating/Serving Instructions

  Heat in 350 degree oven until heated through.

  Nutrition

  Calories: 549kcal | Carbohydrates: 62g | Protein: 26g | Fat: 25g | Saturated Fat: 3g | Sodium: 540mg | Potassium: 1568mg | Fiber: 17g | Sugar: 17g | Vitamin A: 6872IU | Vitamin C: 137mg | Calcium: 197mg | Iron: 10mg

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  Polenta with Sausage and Greens

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  8 servings
  

  Polenta with Sausage and Greens

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  Recipe adapted from:

  Zeke Gluckman

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  $0.00 Cooking Fee

  Serving Size: 1 cup

  Egg FreeGluten FreeRefined Sugar FreeSoy Free

  Creamy polenta topped with sauteed sausage, green sand cheese

  https://www.sunset.com/recipe/polenta-with-sausage-greens

  Polenta with Sausage and Greens quantity

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  https://www.sunset.com/recipe/polenta-with-sausage-greens

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  Instructions

  • Heat chicken broth and milk in large pot
  • Season with salt and pepper
  • Stir in polenta
  • Stir until simmer reached
  • Reduce heat to low for 15 minutes stirring often
  • Heat seprate pan with olive oil
  • Sautee sausage until cooked through
  • Wilt greens on low for 4 minutes with sausage
  • Serve polenta topped with sausage, greens and parmesan cheese

  Cook Times

  Active Prep5

  Hands-On Cook20

  Hands-Off Cook0

  Passive0

  Total Time25 minutes minutes

  Recipe Serving Size8

  Ingredients

  Ingredients

  • 6 cup chicken broth
  • 4 cuo 2% milk
  • 2 cup polenta
  • 1 teaspoon extra virgin olive oil
  • 1 pound hot Italian turkey sausage
  • 4 clove garlic
  • 1/2 teaspoon crushed red pepper
  • 2 pound mustard greens precut and washed
  • 1 cup finely grated Parmesan cheese
  • 1 teaspoon Kosher salt more or less to taste
  • 1/2 teaspoon freshly ground black pepper more or less to taste

  Cooking Tools Required

  Ladle, Pot with lid, Saute pan, Tongs, Whisk

  Reheating/Serving Instructions

  microwave for 90 seconds

  Nutrition

  Calories: 338kcal | Carbohydrates: 43g | Protein: 20g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 44mg | Sodium: 1715mg | Potassium: 667mg | Fiber: 5g | Sugar: 4g | Vitamin A: 3746IU | Vitamin C: 97mg | Calcium: 265mg | Iron: 8mg | Phosphorus: 289mg

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  Low Carb Turkey, Lentil and Zucchini Chili

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  FSA/HSA eligible when qualified
  Up to 10 servings
  

  Low Carb Turkey, Lentil and Zucchini Chili

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 12 fl oz

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyNut FreePostpartumPregnancyReduced FatRefined Sugar FreeSoy Free

  A hearty, lower-glycemic alternative to traditional chili, with lean turkey, zucchini, and reduced lentils for a satisfying, healthier dish.

  http://www.ForkandKnifeCreations.com

  Low Carb Turkey, Lentil and Zucchini Chili quantity

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  http://www.ForkandKnifeCreations.com

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  Instructions

  • Place a large pot over medium heat. Add the olive oil and when the oil “shimmers” add all the vegetables. Saute for 3-5 minutes or until vegetables are soft.
  • Next add the ground cumin, chili powder, and dried oregano. Saute for 1 minute.
  • Add the ground turkey, breaking it up and cooking until no longer pink, about 6 minutes.
  • Add the vegetable broth, stirring and scraping up any browned bits.
  • Add the tomatoes with juice, all the lentils, and the kosher salt.
  • Bring to a boil, turn down the heat and simmer for 20-30 minutes, or longer for the lentils to be soft and more flavor. Half way through, add the chopped zucchini and cook until it's tender.

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook20

  Passive0

  Total Time50 minutes minutes

  Recipe Serving Size10 servings

  Ingredients

  Ingredients

  • 2 tablespoon extra virgin olive oil
  • 1 each yellow onion chopped
  • 1 each red bell pepper chopped
  • 1 pound zucchini chopped, for 10 servings, 2 zucchinis
  • 1 each jalapeno pepper finely chopped, for kid-friendly, omit the jalapeno
  • 6 clove garlic finely chopped
  • 1 tablespoon ground cumin
  • 4 tablespoon chili powder
  • 1 teaspoon dry oregano
  • 2 pound 93% lean ground turkey
  • 1 cup green lentils or brown lentil, thoroughly rinsed in cold water + drained
  • 5 cup low sodium vegetable broth
  • 3 tablespoon tomato paste
  • 28 ounce canned diced tomatoes with juice
  • 0.5 teaspoon Kosher salt

  Cooking Tools Required

  Can Opener, Colander, Cutting board, Measuring cups and spoons, Spatula, Stock pot or >5 Qt pot, Top Stove

  Reheating/Serving Instructions

  Heat in microwave on full power until heated through, stopping halfway through cooking time to stir.

  Nutrition

  Calories: 284kcal | Carbohydrates: 23g | Protein: 25g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 67mg | Sodium: 390mg | Potassium: 820mg | Fiber: 10g | Sugar: 6g | Vitamin A: 1678IU | Vitamin C: 36mg | Calcium: 90mg | Iron: 5mg

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  Chicken Salad Pita and Chicken Vegetable Soup

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  Rated 0 out of 5
  FSA/HSA eligible when qualified
  8 servings
  

  Chicken Salad Pita and Chicken Vegetable Soup

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 5 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeHeart HealthyNut Free

  With this selection you get two great chicken dishes. First, a classic chicken salad that's loaded with crunchy vegetables wrapped in a whole wheat pita, and second, a delicious soup made with homemade broth that's filled with hearty vegetables, tender pieces of chicken, and whole wheat pasta, making it a great main dish meal. You will get 4 servings of each dish.

  Chicken Salad Pita and Chicken Vegetable Soup quantity

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  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  Poached Chicken:

  • Add chicken to a large pot and cover with cold water, by at least 1 inch. Sprinkle evenly with salt, then add garlic, lemon, and black peppercorns.
  • Bring to a boil, turn down to a simmer, cover and cook for 5 minutes. Turn off the heat and allow to sit for 20 minutes, or until chicken is cooked through (165 degrees), while you work on the rest of the prep.
  • Remove chicken from stock, strain stock and reserve both.

  Chicken Salad:

  • Dice half of the reserved poached chicken. Add to a medium bowl; add all the filling ingredients and mix well. Season salad with salt and pepper. To serve, lay single leaf lettuce on pita then add roughly 1/2 cup chicken salad. Fold and enjoy immediately. Store chicken salad, lettuce, and pita separately for future servings.

  Chicken Soup:

  • Place the olive oil in a large saucepan set over medium heat. When hot add the onion and sauté for a few minutes, until onion is tender.
  • Add the garlic and sauté for an additional minute or two, being careful not to burn the garlic.
  • Add 4 cups of the reserved chicken stock, carrots, and celery. Bring to a boil. Turn down to a simmer, cover and cook for 10 minutes or until vegetables are tender. Remove from heat. Shred half of the reserved cooked chicken; add to soup. Stir in the pepper, and parsley.

  Cook Times

  Active Prep20

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Recipe Serving Size8

  Ingredients

  Ingredients

  For the Poached Chicken:

  • 2 pound boneless skinless chicken breast
  • cold water to cover chicken by at least 1 inch
  • 1 teaspoon Kosher salt
  • 4 clove garlic smashed and peeled
  • 1 each lemon halved and squeezed into poaching liquid
  • 1 teaspoon whole black peppercorns

  For the Chicken Salad:

  • 4 piece whole wheat pita cut in 4 halves
  • 1 head leaf lettuce divided into single leaves

  and chicken salad filling

  • 1/2 cup mayonnaise
  • 3/4 cup celery finely chopped
  • 2 ounce red onion finely chopped
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon Kosher salt
  • 1/3 teaspoon ground black pepper
  • 1 1/2 tablespoon Italian parsley chopped

  For the Chicken Soup:

  • 8 ounce whole wheat elbow pasta or any small whole wheat pasta
  • 2 tablespoon extra virgin olive oil
  • 3 ounce red onion diced
  • 1 clove garlic finely chopped
  • 1 each large carrot diced
  • 2 rib celery diced
  • ⅓ teaspoon freshly ground black pepper
  • 1 1/2 tablespoon Italian parsley chopped

  Cooking Tools Required

  5-quart saucepot, Colander, Cutting board, Measuring cups and spoons, Sharp Knives, Tongs, Top Stove, Wooden Spatula

  Reheating/Serving Instructions

  Heat soup in the microwave on high power until heated through.

  Nutrition

  Calories: 448kcal | Carbohydrates: 41g | Protein: 32g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 6g | Trans Fat: 0.04g | Cholesterol: 78mg | Sodium: 811mg | Potassium: 707mg | Fiber: 3g | Sugar: 2g | Vitamin A: 3176IU | Vitamin C: 7mg | Calcium: 56mg | Iron: 3mg

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  Crispy Honey Ginger Salmon Bowls

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  Rated 0 out of 5
  4 servings
  
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  Crispy Honey Ginger Salmon Bowls

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  Recipe adapted from:

  Tieghan Gerard

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 5 ounce salmon and 6 ounce rice and toppings

  Brain FoodNut FreePostpartumPregnancyRefined Sugar Free

  This colorful salmon bowl is full of flavor. Made with ginger and cooked in a salty-spicy butter sauce until crispy. The salmon is cooked until caramelized around the edges then added to bowls of coconut rice. It’s served with a fresh bright mango salsa with candied jalapeños for a balance of spicy, sweet, and savory flavor.

  Crispy Honey Ginger Salmon Bowls quantity

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  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  Make the coconut rice:

  • Combine the can coconut milk and 1/2 cup water in a medium pot. Bring to a low boil. Add jasmine rice and a pinch of salt. Stir to combine, cover, then turn the heat down to the lowest setting possible. Allow the rice to cook for 10 minutes on low, then turn the heat off completely. Let the rice sit, covered, for another 15-20 minutes. Remove the lid and fluff the rice with a fork.

  Make the candied jalapenos:

  • Bring to a gentle boil. Simmer over low for 3-5 minutes. Meanwhile, arrange sliced jalapeños in a glass jar. Pour the honey over the jalapeños. Add the apple cider vinegar and a pinch of salt. Let cool. Keep stored in the fridge for up to 2 weeks. 

  Cook the fish:

  • In a bowl, combine the tamari, fish sauce, honey, ginger, and chili paste.
  • Melt the butter in a large skillet over medium-high heat. Add the salmon, skin side down and cook for 3 minutes, until the salmon is crisp. Flip, reduce the heat to medium and add the garlic. Cook another minute.
  • Pour in the sauce. Cook another 3 minute, until the sauce thickens. Remove the salmon from the skillet.
  • To the skillet add 1/4 cup water. Scrape up any sauce in the pan and simmer until the sauce comes back together.

  Make the salsa:

  • Meanwhile, make the salsa. Combine all ingredients in a bowl, including 1/4 cup of the candied jalapenos. Season with salt.

  Plate:

  • Spoon the salmon over the bowls of rice. Pour the sauce over the salmon. Top with the salsa and enjoy!

  Cook Times

  Active Prep30

  Hands-On Cook20

  Hands-Off Cook0

  Passive0

  Total Time50 minutes minutes

  Recipe Serving Size4

  Ingredients

  Ingredients

  For the coconut rice:

  • 14 ounce canned full-fat coconut milk
  • 1/2 cup water
  • 1 cup jasmine rice
  • pinch Kosher salt

  For the candied jalapenos:

  • 1/3 cup honey
  • 3 each jalapeno pepper sliced
  • 2 tablespoon apple cider vinegar
  • pinch Kosher salt

  For the fish:

  • 1/4 cup tamari sauce
  • 2 teaspoon fish sauce
  • 3 tablespoon honey
  • 1 tablespoon fresh ginger grated
  • 2 tablespoon sambal oelek chili paste
  • 24 ounce salmon fillet cut into chunks
  • 4 tablespoon salted butter
  • 6 clove garlic chopped

  For the salsa:

  • 1 cup mango diced
  • 1 each peach diced
  • 1/4 cup cilantro chopped
  • 1/4 cup fresh basil chopped
  • 2 tablespoon lime juice

  Cooking Tools Required

  12-inch nonstick skillet, Can Opener, Measuring cups and spoons, Mixing bowls, Pot with lid, Saucepan with lid, Sharp Knives, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium-high heat until heated through.

  Nutrition

  Calories: 1049kcal | Carbohydrates: 123g | Protein: 45g | Fat: 44g | Saturated Fat: 28g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.5g | Cholesterol: 124mg | Sodium: 1403mg | Potassium: 1231mg | Fiber: 4g | Sugar: 68g | Vitamin A: 6814IU | Vitamin C: 21mg | Calcium: 107mg | Iron: 9mg

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  Green Chicken Zoodle Bowl-AIP Diet Friendly

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  4 servings
  

  Green Chicken Zoodle Bowl-AIP Diet Friendly

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  Recipe adapted from:

  Mickey Trescott

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Shop FSA/HSA eligible dishes when qualified

  AIP DietBrain FoodDiabetes FriendlyHeart HealthyLower CarbPaleoPregnancy

  Using a spiralizer to make “zoodles” is a great way to create more surface area and try some new textures when cooking for the Autoimmune Protocol, Paleo, or Low Carb.

  https://autoimmunewellness.com/green-chicken-zoodle-bowl/

  Green Chicken Zoodle Bowl-AIP Diet Friendly quantity

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  https://autoimmunewellness.com/green-chicken-zoodle-bowl/

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  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Preheat the oven to 425 degrees F. First, make the sauce by placing all of the ingredients in a blender and blending until thoroughly combined. Set aside.
  • Place the solid cooking fat in the bottom of an ovenproof skillet on medium heat. When the fat has melted and the pan is hot, add the onions, and cook, stirring occasionally, for five minutes, or until lightly browned. Add the garlic and cook for another 30 seconds, until fragrant.
  • Turn the heat to high. Add the chicken to the pan and spread out so that the chicken pieces are in a thin layer. Allow to cook for 1-2 minutes without stirring, to allow the bottom of the chicken pieces to brown. Give them a good stir and place in the oven to cook for 12 minutes, or until cooked throughout.
  • While the chicken is cooking, place the portion of zoodles being served in a mixing bowl and toss with the dressing (If you are eating 2 servings now and leaving 2 for later, place half the zoodles and half the dressing in the bowl and toss; package the remainder for separate storage). Set aside.
  • When the chicken is finished cooking, allow to cool for a few minutes before tossing the desired portion with the vegetables and dressing. Serve garnished with additional cilantro leaves, radish slices, a lime wedge, and avocado slices if desired.

  Cook Times

  Active Prep15

  Hands-On Cook20

  Hands-Off Cook0

  Passive0

  Total Time35 minutes minutes

  Recipe Serving Size4

  Ingredients

  Ingredients

  For the sauce:

  • ⅓ cup fresh cilantro packed
  • ½ cup extra virgin olive oil
  • 2 tablespoon lime juice
  • ¼ teaspoon sea salt
  • 1 clove garlic

  For the bowl:

  • 1 tablespoon coconut oil
  • ½ each onion diced
  • 3 clove garlic minced
  • 1 ½ pound boneless skinless chicken thigh cut into 1 ½ inch chunks
  • ½ teaspoon sea salt
  • 3 each zucchini spiralized
  • 3 each carrot spiralized

  Optional for garnish:

  • 4 tablespoon fresh cilantro chopped
  • 4 each radish thinly-sliced
  • 2 each lime cut into wedges
  • 1 each avocado sliced

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Oven, Saute pan, Sharp Knives, Spiralizer, Top Stove

  Reheating/Serving Instructions

  Heat in a sauté pan over medium-high heat until cooked through.

  Nutrition

  Calories: 611kcal | Carbohydrates: 18g | Protein: 36g | Fat: 45g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 27g | Trans Fat: 0.03g | Cholesterol: 162mg | Sodium: 639mg | Potassium: 1268mg | Fiber: 7g | Sugar: 7g | Vitamin A: 8180IU | Vitamin C: 44mg | Calcium: 74mg | Iron: 3mg

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  Sausage, Potato and Kale Soup

  $0.00 Cooking Fee

  Rated 0 out of 5
  Up to 10 servings
  

  Sausage, Potato and Kale Soup

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  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 2 cups

  Egg FreeGluten FreeNut FreeRefined Sugar FreeSoy Free

  Try this customer-submitted, budget-friendly comfort soup. Perfect for a cool Spring supper!

  Sausage, Potato and Kale Soup quantity

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • In a large stock pot, add oil and cook Italian sausage, breaking into bit sized pieces until cooked through, drain most oil, leaving a 1-2 tablespoons in the pot
  • Add onion, garlic and red chili flakes sauté 2-3 minutes
  • Add potatoes, pour in broth, salt & pepper and bay leaf
  • Bring to a boil, then lower heat and simmer for 15-20 minutes until potatoes are tender
  • Turn off heat and add kale and heavy cream, stir and adjust seasoning to taste

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook20

  Passive0

  Total Time50 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 pound ground Italian sausage either sweet or spicy, depending on taste
  • 1 each yellow onion diced
  • 5 clove garlic minced
  • 2 teaspoon Italian seasoning
  • 1 teaspoon crushed red pepper
  • 5 each red potato large, leave peel on, dice in 1 ½“ cubes
  • 4 cup chicken broth
  • 4 cup water
  • 2 teaspoon sea salt
  • 2 teaspoon ground white pepper
  • 1 bay leaf
  • 1 cup heavy whipping cream
  • ½ bunch Kale stems removed and torn into bit sized pieces

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium-high power or on the cooktop until heated through,

  Nutrition

  Calories: 342kcal | Carbohydrates: 21g | Protein: 10g | Fat: 25g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 63mg | Sodium: 1183mg | Potassium: 693mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1076IU | Vitamin C: 18mg | Calcium: 71mg | Iron: 2mg

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  Thai Basil Chicken with Brown Rice

  $0.00 Cooking Fee

  Rated 0 out of 5
  4 servings
  

  Thai Basil Chicken with Brown Rice

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  Dairy FreeDiabetes Friendly

  Enjoy this delicious, high-protein, fiber-rich dish with classic Thai flavors.

  Thai Basil Chicken with Brown Rice quantity

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  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Cook the Rice: Cook the brown rice according to package directions
  • Cook the Chicken: Heat olive oil in a pan over medium heat. Add onion and garlic, cook for 2 minutes. Add ground chicken and cook for 5-6 minutes.
  • Add Veggies & Sauce: Stir in bell pepper, soy sauce, honey, and cabbage. Cook for 5 minutes until soft.
  • Finish with Basil: Stir in basil leaves and cook for 1 more minute.
  • Serve: Spoon over cooked brown rice.

  Cook Times

  Active Prep5

  Hands-On Cook10

  Hands-Off Cook10

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 3/4 cup brown rice cooked according to package directions
  • 1 pound ground chicken
  • 1 tablespoon olive oil
  • 1 small onion diced
  • 2 clove garlic minced
  • 1 red bell pepper sliced
  • 2 tablespoon low-sodium soy sauce
  • 1 teaspoon honey
  • ½ cup fresh basil leaves
  • 2 cup cabbage chopped

  Cooking Tools Required

  12-inch saute pan, Cutting board, Measuring cups and spoons, Pot with lid, Sharp Knives, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium high power until heated through or in a sauce pan over medium heat.

  Nutrition

  Calories: 362kcal | Carbohydrates: 36g | Protein: 24g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 367mg | Potassium: 894mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1125IU | Vitamin C: 54mg | Calcium: 52mg | Iron: 2mg | Phosphorus: 338mg

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  Quinoa Greek Salad and Quinoa Stuffed Bell Peppers

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  8 servings
  

  Quinoa Greek Salad and Quinoa Stuffed Bell Peppers

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces per dish

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyEgg FreeGluten FreeHeart HealthyNut FreeRefined Sugar FreeSoy FreeVegetarian

  With this selection you'll get two different quinoa dishes with 4 servings each. First, enjoy a heart-healthy salad that uses quinoa as a base, with cucumbers, tomatoes, and olives, and second, quinoa stuffed peppers with beans and vegetables that offers a significant fiber boost, helping with blood sugar management.

  Quinoa Greek Salad and Quinoa Stuffed Bell Peppers quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  For the salad:

  • Cook the quinoa:
  • Rinse 1 cup of quinoa under cold water.
  • In a medium pot, add the rinsed quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and let it simmer for 15 minutes, or until the quinoa is cooked and water is absorbed.
  • Once cooked, fluff the quinoa with a fork and set aside to cool.
  • Prepare the vegetables:
  • While the quinoa cooks, dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
  • Slice the olives and crumble the feta cheese (if using).
  • Make the dressing:
  • In a small bowl, combine the olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper. Whisk together until well combined.
  • Assemble the salad:
  • In a large mixing bowl, add the cooked and cooled quinoa, cucumber, cherry tomatoes, red onion, olives, and feta cheese. Pour the dressing over the salad and toss gently to combine.
  • Serve:
  • Divide the salad into 4 servings and enjoy immediately, or chill in the fridge for 30 minutes for a refreshing cold salad.

  For the bell peppers

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Cook the Quinoa: Rinse the quinoa under cold water to remove any bitterness. In a medium pot, bring 2 cups of water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15–20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.
  • Prepare the Bell Peppers: While the quinoa is cooking, cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish, cut side up.
  • Make the Filling: In a large mixing bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, red onion, cumin, chili powder, garlic powder, smoked paprika (if using), olive oil, salt, and pepper. Stir everything together until evenly mixed.
  • Stuff the Peppers: Spoon the quinoa mixture into each bell pepper, packing it tightly and mounding it on top.
  • Bake the Peppers: Cover the baking dish with foil and bake the stuffed peppers for 25–30 minutes, or until the peppers are tender. For a slightly crispier top, remove the foil for the last 5-10 minutes of baking.
  • Garnish and Serve: Remove the peppers from the oven and sprinkle with fresh cilantro. Serve with lime wedges on the side for an added burst of freshness.

  Cook Times

  Active Prep30

  Hands-On Cook0

  Hands-Off Cook35

  Passive0

  Recipe Serving Size8

  Ingredients

  Ingredients

  For the Salad:

  • 1 cup quinoa
  • 2 cup water
  • 1 each medium cucumber diced
  • 1 cup cherry tomato halved
  • 1/2 whole red onion thinly sliced
  • 1/2 cup pitted Kalamata olives
  • 1/4 cup feta cheese crumbled
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/3 teaspoon freshly ground black pepper

  For the Bell Peppers:

  • 4 piece large bell peppers any color
  • 1 cup quinoa uncooked
  • 2 cup water
  • 15 ounce canned black beans no salt added rinsed and drained
  • 1/2 cup frozen corn kernels
  • 15 ounce canned diced tomatoes drained
  • 1/4 cup red onion finely chopped
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon smoked paprika
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon Kosher salt
  • 1/4 teaspoon freshly ground black pepper

  Optional:

  • 1/4 cup fresh cilantro chopped

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Pot with lid, Sharp Knives, Tongs, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 295kcal | Carbohydrates: 45g | Protein: 11g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 4mg | Sodium: 554mg | Potassium: 722mg | Fiber: 9g | Sugar: 5g | Vitamin A: 2201IU | Vitamin C: 89mg | Calcium: 102mg | Iron: 4mg

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  Garlic Chicken Thighs with Cauliflower Mash, Broccoli and Shredded Chicken Street Tacos

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  8 servings
  

  Garlic Chicken Thighs with Cauliflower Mash, Broccoli and Shredded Chicken Street Tacos

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyEgg FreeGluten FreeHeart HealthyNut FreeRefined Sugar FreeSoy Free

  With this selection you'll get two different chicken dishes with 4 servings each. First, enjoy delicious tacos packed with spiced chicken, black beans, shredded cabbage, and tomatoes. And second, enjoy roasted garlic chicken and 2 sides. These delicious meals are packed with protein, fiber, and heart-healthy fats, making them an excellent choice for a balanced, diabetes-friendly, and heart-healthy meal!

  Garlic Chicken Thighs with Cauliflower Mash, Broccoli and Shredded Chicken Street Tacos quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  Prepare the Chicken for both dishes:

  • Preheat the oven to 400°F (200°C). For the Garlic Chicken Thighs: In a small bowl, mix olive oil, 1/2 the garlic, rosemary, paprika, salt, and pepper. Rub the mixture over the chicken thighs and place them on a baking sheet lined with parchment paper. Bake for 15-18 minutes or until the internal temperature reaches 165°F (74°C).
  • For the Tacos: Place the chicken in a baking dish, season with chili powder, cumin, garlic powder, paprika, and pepper. Cover the dish with foil and bake for 15-18 minutes, or until the internal temperature reaches 165°F (74°C). Shred the chicken with two forks.
  • Make the Cauliflower Mash:
  • While the chicken is baking, steam the cauliflower florets for about 10 minutes until tender. Transfer to a food processor or blender, and add chicken broth or milk, butter, and a pinch of salt and pepper. Blend until smooth.
  • Cook the Broccoli:
  • In the last few minutes of cooking, drop the broccoli in salted boiling water until tender (about 3-4 minutes), more or less to customers preference. Shock in cold water if consuming later.
  • Assemble and Serve:
  • Divide the chicken thighs, cauliflower mash, and steamed broccoli evenly among four plates.

  For the Shredded Chicken Street Tacos

  • Prepare Toppings: While the chicken is baking, warm the tortillas in the oven or a dry skillet. Prepare the toppings: shred cabbage, dice tomatoes, rinse black beans, and dice the avocado.
  • Assemble the Tacos: Divide the shredded chicken among the tortillas. Top each with cabbage, black beans, tomatoes (mixed with remaining garlic), and avocado. Squeeze lime juice over the tacos before serving.

  Cook Times

  Active Prep30

  Hands-On Cook0

  Hands-Off Cook30

  Passive0

  Recipe Serving Size8

  Ingredients

  Ingredients

  For the Garlic Chicken:

  • 1 pound boneless skinless chicken thigh
  • 2 tablespoon extra virgin olive oil
  • 6 clove garlic minced and divided in half
  • 1 teaspoon dried rosemary
  • 1/2 teaspoon paprika
  • 1/2 teaspoon Kosher salt
  • 1/3 teaspoon freshly ground black pepper more or less to taste
  • 1 head cauliflower cut into florets
  • 1/4 cup low-sodium chicken broth
  • 1 tablespoon unsalted butter
  • 2 cup broccoli florets

  For the Tacos:

  • 1 pound boneless skinless chicken thigh
  • 2 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon freshly ground black pepper
  • 8 piece small corn tortillas
  • 1 cup green cabbage shredded
  • 1 tomato seeded and diced
  • 7 ounce canned black beans no salt added rinsed and drained
  • 1 avocado diced
  • 1 lime cut into wedges

  Cooking Tools Required

  Aluminum Foil, Baking Pan, Baking sheet, Cutting board, Measuring cups and spoons, Oven, parchment paper, Pot with lid, Sharp Knives, Steamer Basket, Top Stove

  Reheating/Serving Instructions

  Heat the chicken, cauliflower mash, and broccoli in the microwave on medium-high power or on the cooktop until heated through.

  Nutrition

  Calories: 100kcal | Carbohydrates: 0.4g | Protein: 11g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 54mg | Sodium: 51mg | Potassium: 144mg | Fiber: 0.03g | Sugar: 0.01g | Vitamin A: 14IU | Vitamin C: 0.4mg | Calcium: 7mg | Iron: 0.5mg

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  Shredded Chicken Street Tacos

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  4 servings
  

  Shredded Chicken Street Tacos

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 2 tacos

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyRefined Sugar Free

  These delicious tacos are packed with protein, fiber, and heart-healthy fats, making it an excellent choice for a balanced, diabetes-friendly, and heart-healthy meal!

  Shredded Chicken Street Tacos quantity

  • Food Prep
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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Bake the Chicken: Preheat the oven to 400°F (200°C). Place the chicken in a baking dish, season with chili powder, cumin, garlic powder, paprika, and pepper. Cover the dish with foil and bake for 15-18 minutes, or until the internal temperature reaches 165°F (74°C). Shred the chicken with two forks.
  • Prepare Toppings: While the chicken is baking, warm the tortillas in the oven or a dry skillet. Prepare the toppings: shred cabbage, dice tomatoes, rinse black beans, and dice the avocado.
  • Assemble the Tacos: Divide the shredded chicken among the tortillas. Top each with cabbage, black beans, tomatoes (mixed with garlic), and avocado. Squeeze lime juice over the tacos before serving.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook20

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 pound boneless skinless chicken thigh
  • 2 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon freshly ground black pepper
  • 8 small corn tortillas
  • 1/2 cup tomato diced
  • 2 clove garlic chopped
  • 1 cup green cabbage shredded
  • 7 ounce canned black beans no salt added rinsed and drained
  • 1 avocado diced
  • 1 lime cut into wedges

  Cooking Tools Required

  Aluminum Foil, Baking Pan, Cutting board, Measuring cups and spoons, Oven, Sharp Knives

  Reheating/Serving Instructions

  Heat the chicken and tortillas in the microwave on high power until heated through.

  Nutrition

  Calories: 392kcal | Carbohydrates: 40g | Protein: 30g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.02g | Cholesterol: 108mg | Sodium: 342mg | Potassium: 908mg | Fiber: 11g | Sugar: 2g | Vitamin A: 587IU | Vitamin C: 18mg | Calcium: 103mg | Iron: 4mg

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  Mexican Tofu Stir-Fry with Black Beans

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  4 servings
  

  Mexican Tofu Stir-Fry with Black Beans

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyGluten FreeHeart HealthyRefined Sugar FreeVeganVegetarian

  Rich in protein and fiber, this dish is full of flavor and fresh peppers, corn, and black beans

  Mexican Tofu Stir-Fry with Black Beans quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Heat avocado oil in a skillet over medium heat. Add crumbled tofu and cook until golden, about 5-7 minutes.
  • Add bell pepper and onion to the skillet and cook for 3-5 minutes until softened. Stir in cumin, chili powder, and salt.
  • Add black beans and corn (if using). Cook for another 3-4 minutes, stirring occasionally, until heated through. Top with fresh cilantro.
  • Serve immediately or freeze portions for later.

  Cook Times

  Active Prep10

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 14 ounce firm tofu
  • 1 tablespoon avocado oil
  • 1 red bell pepper sliced
  • 1 small onion chopped
  • 15 ounce canned black beans no salt added drained and rinsed
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 cup frozen corn optional
  • 1/4 cup fresh cilantro chopped
  • 1/2 teaspoon Kosher salt
  • 1/3 teaspoon freshly ground black pepper

  Cooking Tools Required

  12-inch nonstick skillet, Cutting board, Measuring cups and spoons, Sharp Knives, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in a sauté pan over medium heat until heated through.

  Nutrition

  Calories: 274kcal | Carbohydrates: 35g | Protein: 17g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Sodium: 717mg | Potassium: 578mg | Fiber: 11g | Sugar: 3g | Vitamin A: 1161IU | Vitamin C: 46mg | Calcium: 179mg | Iron: 4mg

  *No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.

  See more dish details

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  • Yes
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  4

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