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  5 Fresh Vegetable Spring Rolls with Peanut Sauce

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  5 servings
  

  5 Fresh Vegetable Spring Rolls with Peanut Sauce

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  Recipe adapted from:

  Damn Delicious

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  Serving Size: 1 roll (5"x 1")

  Dairy FreeEgg FreeGluten FreeVeganVegetarian

  These spring rolls are filled with fresh colorful vegetables and served with a delicious peanut sauce. Perfect on a hot day!

  https://damndelicious.net/2019/06/25/vegetable-spring-rolls-with-peanut-sauce/

  5 Fresh Vegetable Spring Rolls with Peanut Sauce quantity

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  https://damndelicious.net/2019/06/25/vegetable-spring-rolls-with-peanut-sauce/

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  Adjust the ingredients measurement scale here by changing this number. 5 pieces

  Instructions

  Peanut Sauce

  • Whisk together peanut butter, soy sauce, lime juice, brown sugar, chili garlic sauce and ginger in a small bowl.
  • Whisk in 2-3 tablespoons water until desired consistency is reached; set aside.

  Spring Rolls

  • Working one at a time, wet rice paper for 10-15 seconds and transfer to a work surface.
  • Place lettuce, basil, mint and cilantro in the center of each wrapper; top with carrots, cabbage, bell pepper, cucumber and avocado; season with salt and pepper, to taste.
  • Bring the bottom edge of the wrap tightly over the filling and then folding in the sides, rolling from bottom to top until the top of the sheet is reached, being careful not to tear the rice paper; cover with damp paper towels. Repeat with remaining wrappers and filling.
  • Serve immediately with peanut sauce.
  • To store, cover them with a damp paper towel, then wrap well in plastic wrap, and refrigerate so as to not lose moisture from rice paper. Refrigerating firms and toughens the wrappers slightly (if they are a little dry, wipe them gently with a damp cloth).

  Cook Times

  Active Prep10

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Total Time25 minutes minutes

  Recipe Serving Size5 pieces

  Ingredients

  Ingredients

  • 5 rice paper wrap 10 inch size
  • 3 leaf lettuce torn into large pieces
  • 0.5 cup fresh basil whole leaves
  • 0.5 cup fresh mint whole leaves
  • 0.5 cup fresh cilantro whole leaves
  • 0.5 each carrot shredded
  • 0.5 cup purple cabbage shredded
  • 0.5 each red bell pepper thinly sliced
  • 0.5 each English cucumber seeded and cut into long matchsticks
  • 1 each avocado halved, peeled, seeded and thinly sliced

  Peanut Sauce

  • 2 tablespoon peanut butter
  • 2 teaspoon tamari sauce
  • 0.5 tablespoon lime juice
  • 1 teaspoon brown sugar
  • 0.5 teaspoon chili garlic sauce or more, to taste
  • 0.5 teaspoon fresh ginger finely grated

  Cooking Tools Required

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

  Reheating/Serving Instructions

  To store, cover them with a damp paper towel, then wrap well in plastic wrap, and refrigerate so as to not lose moisture from rice paper. Refrigerating firms and toughens the wrappers slightly (if they are a little dry, wipe them gently with a damp cloth).

  Nutrition

  Calories: 180kcal | Carbohydrates: 21g | Protein: 5g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 2mg | Sodium: 308mg | Potassium: 408mg | Fiber: 5g | Sugar: 4g | Vitamin A: 2055IU | Vitamin C: 28mg | Calcium: 46mg | Iron: 2mg

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  Buffalo Chicken Sliders and Chicken-Spinach Pasta

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  8 servings
  

  Buffalo Chicken Sliders and Chicken-Spinach Pasta

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  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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  Diabetes FriendlyEgg FreeHeart HealthyRefined Sugar Free

  With this selection you'll get two different chicken dishes with 4 servings each. First, enjoy Buffalo Chicken Sliders, bursting with flavor and perfectly paired with a crunchy, colorful slaw. And second, enjoy a creamy yet light pasta dish packed with lean protein, fiber-rich ingredients, and heart-healthy fats.

  Buffalo Chicken Sliders and Chicken-Spinach Pasta quantity

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

  Instructions

  Cook the Chicken for both Dishes:

  • Preheat the oven to 375°F.
  • In a bowl, toss half the chicken thighs (for sliders) with olive oil, garlic powder, smoked paprika, and hot sauce. Toss the other half (for the pasta dish) with Italian seasoning.
  • Bake chicken for 20-25 minutes or until the chicken reaches an internal temperature of 165°F.

  Shred the Chicken for the sliders:

  • Once cooked, shred the chicken using two forks and mix with the juices in the dish for extra flavor.

  Chop the chicken into bite-sized pieces for the pasta dish.

  Prepare the Buns:

  • Lightly toast the whole-grain slider buns in a dry skillet or oven.

  Assemble the Sliders:

  • Spread a thin layer of Greek yogurt on the bottom half of each bun.
  • Add a portion of shredded Buffalo chicken and sprinkle with crumbled blue cheese (if using).
  • Top with the other half of the bun.

  For the Rainbow Veggie Slaw:

  Mix the Veggies:

  • In a large bowl, combine purple cabbage, carrots, and kale or spinach.

  Make the Dressing:

  • In a small bowl, whisk olive oil, apple cider vinegar, Dijon mustard, and black pepper.

  Toss and Serve:

  • Pour the dressing over the veggies and toss well to coat.
  • For the Chicken-Spinach 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.

  Sauté the Garlic and Spinach:

  • In a skillet, add a bit of oil and the ginced 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 into the pan, scraping up any browned bits.
  • 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

  Recipe Serving Size8

  Ingredients

  Ingredients

  For the Buffalo Chicken Sliders:

  • 1 pound boneless skinless chicken thigh
  • 1/4 cup hot sauce like Frank's RedHot reduced-sodium preferred
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 4 each small whole-grain slider buns
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon crumbled blue cheese optional

  For the Rainbow Veggie Slaw:

  • 1 cup purple cabbage shredded
  • 1 cup carrot shredded
  • 1 cup fresh spinach chopped
  • 2 tablespoon extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon freshly ground black pepper

  For the Chicken-Spinach Pasta:

  • 8 ounce whole-grain penne pasta
  • 1 tablespoon extra virgin olive oil
  • 1 pound boneless skinless chicken thigh
  • 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 Italian parsley or basil for garnish

  Cooking Tools Required

  12-inch nonstick skillet, 5-quart saucepot, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat chicken in the microwave on high power until heated through

  Nutrition

  Calories: 396kcal | Carbohydrates: 36g | Protein: 32g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Cholesterol: 110mg | Sodium: 488mg | Potassium: 639mg | Fiber: 7g | Sugar: 3g | Vitamin A: 4780IU | Vitamin C: 20mg | Calcium: 111mg | Iron: 4mg

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  Quinoa Stuffed Bell Peppers

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  FSA/HSA eligible when qualified
  4 servings
  

  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

  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 FreeGluten FreeHeart HealthyNut FreeRefined Sugar FreeSoy FreeVeganVegetarian

  This recipe is high in fiber, heart-healthy, and diabetes-friendly. The quinoa provides a complete protein, and the combination of beans and vegetables offers a significant fiber boost, helping with blood sugar management. These stuffed peppers are a delicious and nutritious meal for any occasion!

  Quinoa Stuffed Bell Peppers quantity

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

  Instructions

  • 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 Prep15

  Hands-On Cook0

  Hands-Off Cook25

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 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

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

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 343kcal | Carbohydrates: 58g | Protein: 15g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 725mg | Potassium: 1094mg | Fiber: 14g | Sugar: 8g | Vitamin A: 4099IU | Vitamin C: 169mg | Calcium: 112mg | Iron: 6mg

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  Roasted Veggie Quinoa Bowl

  $0.00 Cooking Fee

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  4 servings
  

  Roasted Veggie Quinoa Bowl

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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 FriendlyEgg FreeGluten FreeHeart HealthyNut FreeRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  Diabetes and heart health friendly, this Roasted Veggie Quinoa Bowl is packed with nutrient-dense vegetables, heart-healthy fats, and protein-rich quinoa. It’s a simple, flavorful, and filling meal that's easy on the budget and great for managing blood sugar.

  Roasted Veggie Quinoa Bowl quantity

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  Ingredients Scale

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

  Instructions

  Cook the quinoa:

  • Rinse 1 cup of quinoa under cold water.
  • In a medium pot, combine the quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
  • Fluff the quinoa with a fork and set aside.

  Roast the vegetables:

  • Preheat the oven to 400°F (200°C).
  • On a baking sheet, spread out the chopped zucchini, bell pepper, and sliced carrot. Drizzle with 1 tablespoon olive oil, then sprinkle with cumin, paprika, garlic powder, salt, and pepper. Toss the vegetables to coat evenly.
  • Roast in the oven for 20-25 minutes, or until the vegetables are tender and slightly browned, stirring halfway through for even roasting.

  Assemble the bowl:

  • Divide the cooked quinoa into 4 bowls.
  • Top with the roasted vegetables and drizzle with fresh lemon juice.
  • Garnish with fresh cilantro, if desired.

  Serve:

  • Serve immediately or store in the refrigerator for a quick meal later.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook25

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 cup quinoa
  • 2 cup water
  • 1 each zucchini medium, chopped
  • 1 each bell pepper medium, chopped
  • 1 each carrot medium, sliced
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Kosher salt

  Optional:

  • 2 tablespoon cilantro chopped, for garnish

  Cooking Tools Required

  Heavy duty rimmed baking sheet, Mixing spoon, Oven, Pot with lid, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 193kcal | Carbohydrates: 28g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 301mg | Potassium: 271mg | Fiber: 3g | Sugar: 0.2g | Vitamin A: 322IU | Vitamin C: 2mg | Calcium: 30mg | Iron: 2mg

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  Roasted Pork Tenderloin with Garlic and Spinach Lentils

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  4 servings
  

  Roasted Pork Tenderloin with Garlic and Spinach Lentils

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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 FriendlyEgg FreeGluten FreeHeart HealthyRefined Sugar FreeSoy Free

  Herb roasted pork is cooked until tender and served with a garlic lentils and spinach mix.

  Roasted Pork Tenderloin with Garlic and Spinach Lentils quantity

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  Ingredients Scale

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

  Instructions

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Prepare the Pork: Pat the pork tenderloin dry with a paper towel. Rub 1 tbsp of olive oil over the tenderloin, then season with salt, pepper, and thyme or rosemary if desired.
  • Roast the Pork: Place the tenderloin on a baking sheet or roasting pan. Roast for 20-25 minutes, or until the internal temperature reaches 145°F (63°C). Remove and let it rest for 5-10 minutes before slicing.
  • Cook the Lentils: While the pork is roasting, rinse the lentils under cold water. Add them to a pot with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer and cook for 15-20 minutes, or until tender. Drain any excess water.
  • Sauté Spinach and Garlic: In a large skillet, heat 1 tbsp of olive oil over medium heat. Add minced garlic and cook for 1 minute until fragrant. Add the spinach, stirring until wilted (about 2-3 minutes). Combine the spinach with the cooked lentils and season with salt and pepper.
  • Serve: Slice the pork tenderloin into medallions and serve with the garlic lentil and spinach mixture.

  Cook Times

  Active Prep15

  Hands-On Cook10

  Hands-Off Cook30

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 pound pork tenderloin
  • 1 cup lentils
  • 4 cup fresh spinach
  • 2 tablespoon extra virgin olive oil
  • 4 clove garlic minced
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon dried thyme or rosemary

  Cooking Tools Required

  Baking Pan, Cutting board, Measuring cups and spoons, Oven, Pot with lid, Saute pan, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 380kcal | Carbohydrates: 31g | Protein: 37g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.04g | Cholesterol: 74mg | Sodium: 377mg | Potassium: 1087mg | Fiber: 15g | Sugar: 1g | Vitamin A: 2845IU | Vitamin C: 12mg | Calcium: 74mg | Iron: 6mg

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  Mexican-Style Pork Tenderloin Salad with Black Beans & Avocado

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  4 servings
  

  Mexican-Style Pork Tenderloin Salad with Black Beans & Avocado

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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.
  
  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 HealthyLower CarbRefined Sugar FreeSoy Free

  Seasoned pork tenderloin is pan cooked, then sliced and place on top of a bed of mixed greens, with black beans, cherry tomatoes, and sliced avocado. Topped with a lime vinaigrette.

  Mexican-Style Pork Tenderloin Salad with Black Beans & Avocado quantity

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  Ingredients Scale

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

  Instructions

  • Marinate the Pork: In a small bowl, mix the cumin, chili powder, salt, and pepper. Rub the spice mix over the pork tenderloin and let it marinate for 10-15 minutes.
  • Cook the Pork: Heat 1 tbsp of olive oil in a large skillet over medium-high heat. Add the marinated pork tenderloin and cook for 20-25 minutes, turning occasionally, until the internal temperature reaches 145°F (63°C). Let the pork rest for 5 minutes before slicing it into thin strips.
  • Prepare the Salad: While the pork is cooking, in a large bowl, combine the mixed greens, cherry tomatoes, red onion, black beans, and avocado.
  • Make the Dressing: In a small bowl, whisk together the remaining 2 tbsp olive oil, lime juice, salt, and pepper.
  • Assemble the Salad: Add the sliced pork on top of the salad. Drizzle with the lime dressing and toss gently to combine.
  • Serve: Garnish with fresh cilantro if desired, and serve immediately. If saving for later use, separate out ingredients to assemble when ready to eat. Refrain from slicing avocado until ready to eat.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook20

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/3 teaspoon Kosher salt
  • 1 tablespoon extra virgin olive oil
  • 1 pound pork tenderloin
  • 15 ounce canned black beans no salt added drained and rinsed
  • 1 each avocado diced
  • 1 cup cherry tomatoes halved
  • 1/2 whole red onion thinly sliced
  • 4 cup mixed greens

  For the dressing:

  • 1 each lime juiced
  • 2 tablespoon extra virgin olive oil
  • 1/4 teaspoon freshly ground black pepper

  Optional:

  • 2 tablespoon fresh cilantro chopped

  Cooking Tools Required

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

  Nutrition

  Calories: 342kcal | Carbohydrates: 21g | Protein: 31g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 74mg | Sodium: 681mg | Potassium: 941mg | Fiber: 8g | Sugar: 1g | Vitamin A: 738IU | Vitamin C: 21mg | Calcium: 60mg | Iron: 4mg

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  Trail Mix On the Go Raw Deliciousness

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  Up to 10 servings
  

  Trail Mix On the Go Raw Deliciousness

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  Recipe adapted from:

  Brien Shamp

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1/4 cup

  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

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyLower CarbPaleoRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  This homemade raw trail mix is made with whole food ingredients and are not only delicious but nutritious. WARNING: this is also very addictive! Make sure only to have ¼ cup at a time!

  Trail Mix On the Go Raw Deliciousness quantity

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  Ingredients Scale

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

  Instructions

  • Mix all ingredients and store in an airtight container.

  Cook Times

  Active Prep5

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • ½ cup raw walnut
  • ½ cup raw macadamia nut
  • ½ cup raw pecan
  • ½ cup raw pumpkin seeds
  • ½ cup sunflower seeds
  • ¼ cup dried unsweetened apricot chopped
  • ¼ cup dried unsweetened cherries or other dried unsweetened fruits
  • ¼ cup dried unsweetened blueberries or other dried unsweetened fruits
  • ¼ cup golden raisins
  • ½ teaspoon kosher salt coarse

  Cooking Tools Required

  Cutting board, Food Processor, Measuring cups and spoons, Mixing spoon, Refrigerator, Saucepan, Sharp Knives, Spatula, Top Stove

  Nutrition

  Calories: 220kcal | Carbohydrates: 14g | Protein: 5g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 8g | Trans Fat: 0.002g | Sodium: 120mg | Potassium: 235mg | Fiber: 3g | Sugar: 8g | Vitamin A: 233IU | Vitamin C: 1mg | Calcium: 30mg | Iron: 1mg

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  Zoodles with Meat Ragu

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  Zoodles with Meat Ragu

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  Recipe adapted from:

  Skinny Taste

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 5 oz meat sauce & 5 oz of zoodles

  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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  Diabetes FriendlyEgg FreeGluten FreeLower CarbNut FreePaleoPostpartumReduced FatRefined Sugar FreeSoy FreeWhole 30

  Zoodles topped with a simple-yet-delicious meat sauce simmered with tomatoes, onions, carrots and celery. You'll love this low-carb dish so much that you won't miss the pasta! Based on a Skinnytaste recipe.

  https://www.skinnytaste.com/spaghetti-squash-with-meat-sauce-46-pts/

  Zoodles with Meat Ragu quantity

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  https://www.skinnytaste.com/spaghetti-squash-with-meat-sauce-46-pts/

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

  Instructions

  • Run squash through a spiralizer, or cut into long julienne strips, about ¼ inch wide. Place the zoodles in a large colander and sprinkle with kosher salt, lifting and turning to coat each strip. Let stand over a bowl for 30 minutes.
  • Rinse zoodles then squeeze them gently to remove excess moisture.
  • When ready to cook, place a dry non-stick pan over medium-high heat. When pan is hot add zoodles and cook for 1-2 minutes, turning gently.
  • Turn heat to low, add olive oil, kosher salt, and pepper to taste.
  • Meanwhile, in a large deep sauté pan, melt butter and add oil. Add onions, celery and carrots and sauté on medium-low for about 3 to 4 minutes, until soft.
  • Add the beef and season with salt. Brown the meat and cook, breaking it into smaller pieces with your spoon until cooked through.
  • When cooked, add the tomatoes and adjust salt and pepper to taste.
  • Add bay leaf and cover, reducing heat to low. Simmer at least 20 minutes stirring occasionally.
  • Plate zoodles and serve topped with meat sauce and grated parmesan cheese, if desired.

  Cook Times

  Active Prep20

  Hands-On Cook20

  Hands-Off Cook20

  Passive0

  Total Time40 minutes minutes

  Recipe Serving Size10 servings

  Ingredients

  Ingredients

  • 55 ounce zucchini
  • 3 tablespoon Kosher salt prior to cooking
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper

  For the Meat sauce:

  • 1 teaspoon unsalted butter
  • 1 teaspoon extra virgin olive oil
  • 1 cup onion finely chopped
  • 1 cup carrot peeled and chopped
  • 2 cup celery finely chopped
  • 2 pound 90% lean ground beef
  • 56 ounce canned crushed tomatoes 2 large cans
  • 1 bay leaf
  • 2 teaspoon Kosher salt
  • 1 teaspoon freshly ground black pepper

  Cooking Tools Required

  Can Opener, Cutting board, Measuring cups and spoons, Microwave, Mixing spoon, Pyrex baking dish, Sharp Knives, Skillet, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in microwave on high power until warm.

  Nutrition

  Calories: 272kcal | Carbohydrates: 20g | Protein: 23g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 60mg | Sodium: 1703mg | Potassium: 1285mg | Fiber: 6g | Sugar: 12g | Vitamin A: 2897IU | Vitamin C: 45mg | Calcium: 108mg | Iron: 5mg | Phosphorus: 292mg

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  Sauteed Greens with Shallots and Mustard Seeds – Low FODMAP

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  Sauteed Greens with Shallots and Mustard Seeds – Low FODMAP

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  Recipe adapted from:

  Reneta Jenik

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3 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 FreeGluten FreeKetoLow FODMAPNut FreePaleoRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  Nutritious greens including kale, chard, and collard greens are sauteed in olive oil along with green onions and mustard seeds for a bit of spice and texture.

  Sauteed Greens with Shallots and Mustard Seeds – Low FODMAP quantity

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  Instructions

  • Heat the olive oil in a large skillet over medium heat. Add the green onions and mustard seeds (may pop at higher heat, be careful not to burn) and cook until softened, about 1-2 minutes. Add the greens and cook, tossing frequently, until wilted and tender, 5 to 6 minutes. Season with salt and pepper. Stir in the lemon juice and serve.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 tablespoon extra-virgin olive oil
  • 5 stalk green onion Use both the white and light green parts of the green onions
  • 1 tablespoon yellow mustard seeds
  • 1 pound Kale stems and inner ribs trimmed, leaves cut into ribbons
  • 1 pound Chard stems and inner ribs trimmed, leaves cut into ribbons
  • 1 pound Collard Greens stems and inner ribs trimmed, leaves cut into ribbons
  • 1 teaspoon Kosher salt more or less to taste
  • 1/3 teaspoon freshly ground black pepper more or less to taste
  • 2 tablespoon fresh lemon juice more or less to taste

  Cooking Tools Required

  12-inch skillet, Cutting board, Kitchen towels, Measuring cups and spoons, Sharp Knives, Tongs, Top Stove

  Reheating/Serving Instructions

  Heat in a saute pan over medium heat.

  Nutrition

  Calories: 84kcal | Carbohydrates: 7g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 362mg | Potassium: 455mg | Fiber: 5g | Sugar: 1g | Vitamin A: 9643IU | Vitamin C: 74mg | Calcium: 251mg | Iron: 2mg

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  Keto Blueberry Muffins

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  12 servings
  
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  Keto Blueberry Muffins

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  Recipe adapted from:

  Charlie Foundation

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 muffin

  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 FoodDiabetes FriendlyGluten FreeKetoLower CarbPostpartumPregnancyRefined Sugar FreeSoy FreeVegetarian

  Blueberry muffins are an American classic and perfect to enjoy as a light breakfast, afternoon snack, or dessert. This recipe is low carb, sugar free, and delicious! There is no added sweetener in the ingredients as the blueberries contribute natural sweetness on their own.

  use the materials for any commercial purpose, or for any public display (commercial or non-commercial);

  Keto Blueberry Muffins quantity

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  use the materials for any commercial purpose, or for any public display (commercial or non-commercial);

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 12

  Instructions

  • Preheat the oven to 350 degrees F. and line a muffin tin with 12 parchment or foil liners.
  • In a large bowl combine the almond flour, coconut flour, konjac root fiber, baking powder, baking soda, and salt. Use a wire whisk to stir together.
  • Add the olive oil, eggs and 2 tablespoons of water to the dry ingredients. Stir well to combine, the batter should be the consistency of thick pancake batter. If it seems too dry, add additional water to achieve thinner consistency.
  • Carefully fold the blueberries into the batter. Fill each muffin liner 1/2 - 2/3 full. Bake for about 35-40 minutes or until a wooden skewer or toothpick inserted into the center remains clean when removed.

  Cook Times

  Active Prep20

  Hands-On Cook0

  Hands-Off Cook40

  Passive0

  Total Time1 hour hour

  Recipe Serving Size12

  Ingredients

  Ingredients

  • 2 cup almond flour
  • 1/4 cup coconut flour
  • 2 teaspoon konjac root fiber
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • pinch Kosher salt
  • 1/2 cup extra virgin olive oil
  • 3 each egg
  • 2 tablespoon water
  • 1/2 cup fresh blueberries

  Cooking Tools Required

  Measuring cups and spoons, Mixing bowls, Mixing spoon, Muffin tin liners, Oven, Standard muffin pan, Whisk

  Nutrition

  Calories: 200kcal | Carbohydrates: 6g | Protein: 4g | Fat: 19g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 1mg | Sodium: 133mg | Potassium: 5mg | Fiber: 3g | Sugar: 1g | Vitamin A: 5IU | Vitamin C: 1mg | Calcium: 59mg | Iron: 1mg

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  Salmon Stuffed Avocado Boats

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  Up to 10 servings
  
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  Salmon Stuffed Avocado Boats

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  Recipe adapted from:

  Customer submitted recipe

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 boat / half an avocado

  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 HealthyKetoLow FODMAPLower CarbNut FreePaleoPostpartumPregnancyRefined Sugar FreeSoy FreeWhole 30

  Salmon Stuffed Avocado Boats quantity

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

  Instructions

  • Place the salmon in a medium saucepan with water and bring to a boil over medium heat.
  • Immediately reduce the heat to a simmer and poach salmon for 5-7 minutes depending on thickness of the filet. Once salmon flakes easily, transfer it to a cutting board to cool. Discard of the water.
  • Slice the avocado in half and remove the pit. Use a spoon to scoop out enough avocado to create a bigger hole that the salmon will fit in. Transfer scooped out avocado to a small bowl.
  • Flake the salmon and add it and add it to the bowl with the scooped out avocados. Add lemon juice and mash until well mixed.
  • Fill the hollowed out avocado halves with the mashed salmon mixture. Enjoy!

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook5

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 27 ounce salmon fillet
  • 5 each ripe avocado
  • 1 1/4 each lemon juiced

  Topping (optional)

  • hot sauce

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Saucepan, Sharp Knives

  Nutrition

  Serving: 6.4ounces | Calories: 110kcal | Carbohydrates: 0.1g | Protein: 15g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Cholesterol: 42mg | Sodium: 34mg | Potassium: 378mg | Fiber: 0.03g | Sugar: 0.01g | Vitamin A: 31IU | Vitamin C: 0.1mg | Calcium: 9mg | Iron: 1mg

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  Oven Baked Falafel Bowl

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  Oven Baked Falafel Bowl

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  Recipe adapted from:

  Karin Adoni Ben-David

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 4 falafel and 1 cup of quinoa, plus vegetables

  Dairy FreeGluten FreeRefined Sugar FreeSoy FreeVegetarian

  Enjoy this combination of Mediterranean flavors including falafel, roasted garlic hummus, lemon quinoa, cucumbers, cherry tomatoes, olives, and feta cheese.  Note: This recipe requires 2 sheet pans for 7-10 servings.

  Oven Baked Falafel Bowl quantity

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  Ingredients Scale

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

  Instructions

  • Preheat oven to 450 degrees F.
  • In a food processor, pulse all ingredients together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides. Process until the mixture is somewhere between the texture of couscous and a paste. You want the mixture to hold together, and a more paste-like consistency will help with that… but don't over-process, you don't want it turning into hummus!
  • Add the flour and oil, and blend these with the mixture.
  • With your hands, form mixture into 2-inch balls and place each one on a large sheet of non-stick baking paper. Make sure to spray/ brush the paper with avocado oil before you place them on it.
  • Once all the patties are done, spray them all with an oil sprayer or brush with avocado oil, to ensure they turn out brown and crispy in the oven.
  • Bake for 20-25 minutes or until golden.

  Make the hummus:

  • Preheat oven to 400 degrees. Slice the garlic head in half across the middle (crosswise) and place both halves onto a large piece of foil (large enough to wrap around both parts). Drizzle the raw garlic with olive oil and seal the tin foil around the pieces to create a mini oven. Roast for about 30 minutes, opening up foil during last 5 minutes of cookingtime. Remove from oven and allow to cool until you are able to squeeze the cloves of garlic from the peel. Use more or less cloves to taste.  
  • To make the hummus, add the chickpeas, lemon juice, roasted garlic, tahini paste, half of the olive oil, cumin, and salt to a blender. Blend until smooth, scraping down sides of bowl as needed. Add water a tablespoon or two at a time to blender until hummus has lightened in color and is to the desired consistency.Place hummus in a shallow bowl, drizzle with remaining olive oil and sprinkle with ground paprika.

  Prepare the quinoa:

  • In a small saucepan, bring water to a boil. Add quinoa and half the salt. Reduce heat; cover and simmer for 12-15 minutes or until liquid is absorbed.Remove from the heat. Add the mint and lemon zest and remaining salt; fluff with a fork.

  Prepare the vegetables and assemble bowl:

  • Peel and slice the cucumber; set aside.
  • To assemble, place quinoa in individual bowls, arrange falafel on top, Add a dollop of hummus, then arrange cucumbers, tomatoes, and olives on top. Sprinkle with feta cheese.
  • Add a squeeze of lemon juice and tahini over the bowl if desired.

  Cook Times

  Active Prep75

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time1 hour hour 15 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 onion roughly chopped
  • 62 ounce canned chickpeas
  • 2 cup Italian parsley
  • 2 cup fresh cilantro
  • 6 clove garlic
  • 2 tablespoon ground cumin
  • 4 tablespoon chickpea flour
  • 4 tablespoon avocado oil plus extra for baking
  • 11/2 teaspoon Kosher salt more or less to taste or dietary restriction

  For the hummus:

  • 1/2 teaspoon ground paprika
  • 1 head garlic  halved
  • 2 teaspoon extra virgin olive oil
  • 30 ounce canned chickpeas  drained and rinsed
  • 6 tablespoon fresh lemon juice
  • 1/2 cup tahini paste
  • 4 tablespoon extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon Kosher salt
  • 8 tablespoon water

  For the quinoa:

  • 6 cup water 
  • 3 cup quinoa  rinsed
  • 1 tablespoon Kosher salt  divided
  • 2 tablespoon fresh mint  minced
  • 1 lemon  zested and juiced

  For the vegetables/toppings:

  • 1 English cucumber peeled and diced
  • 1 pint cherry tomatoes
  • 1 cup pitted Kalamata olives drained
  • 1 cup crumbled feta cheese

  Cooking Tools Required

  Baking sheet, Blender, Box grater, Can Opener, Cutting board, Food Processor, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saucepan with lid, Sharp Knives

  Reheating/Serving Instructions

  To heat the falafel place oven at 350 degrees for 15 minutes or until heated through.

  Nutrition

  Calories: 163kcal | Carbohydrates: 26g | Protein: 9g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 490mg | Potassium: 285mg | Fiber: 8g | Sugar: 1g | Vitamin A: 27IU | Vitamin C: 2mg | Calcium: 67mg | Iron: 2mg

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  Beef and Rice Stuffed Bell Peppers-Low FODMAP

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  Rated 0 out of 5
  6 servings
  

  Beef and Rice Stuffed Bell Peppers-Low FODMAP

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 stuffed pepper

  Egg FreeGluten FreeLow FODMAPNut Free

  This is a delicious balanced dish that brings together beef, rice, cheese, and vegetables. You can easily substitute ground turkey if you wish.

  Beef and Rice Stuffed Bell Peppers-Low FODMAP quantity

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  Ingredients Scale

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

  Instructions

  • Rinse rice with cold tap water until water is clear (about 3 or 4 times). Drain water completely.  Combine rice, water, and salt in a heavy bottomed saucepan and bring to a boil. Cover and simmer on low heat for 20-25 minutes.  Remove from heat and allow to sit for 10 minutes before removing lid. 
  • Meanwhile, preheat oven to 350 degrees. Trim tops of bell peppers by about ½ inch (reserve trimmings), and remove seeds and ribbing.  Oil a 9x13 inch baking dish and set peppers in the dish, lightly trimming bottoms (reserve trimmings) only if necessary, to get them to stand upright. Chop reserved bell pepper trimmings; set aside. 
  • In a large saute pan, heat the olive oil over medium-high heat. Add the beef, parsley, salt, pepper, and red pepper flakes. Cook until the meat is no longer pink, stirring to break up the chunks, about 6 minutes. Add the cooked rice and tomato sauce stirring well to combine.
  • Remove from heat, stir in the parmesan cheese. Adjust seasonings to taste. Stuff the bell peppers with the meat-rice mixture.
  • Pour water into the baking dish to a depth of about 1/8 inch.
  • Bake until the peppers are tender and the filling is heated through, about 25 to 30 minutes.  Remove peppers from oven and top with additional parmesan cheese if desired, then the chopped basil.  Let rest 5 minutes before serving.
  • Remove from oven and top with additional parmesan cheese if desired and chopped basil. Let rest 5 minutes before serving.

  Cook Times

  Active Prep15

  Hands-On Cook10

  Hands-Off Cook30

  Passive0

  Total Time55 minutes minutes

  Recipe Serving Size6 servings

  Ingredients

  Ingredients

  • 6 red bell pepper medium
  • 1 tablespoon extra virgin olive oil

  For the rice:

  • 1 ½ cup medium grain white rice
  • 2 cup water
  • 1 teaspoon Kosher salt

  For the filling:

  • 1 tablespoon extra virgin olive oil
  • 1 pound ground beef
  • ⅓ cup Italian parsley chopped
  • 2 teaspoon Kosher salt
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon crushed red pepper
  • 15 ounce canned tomato sauce
  • 1 ½ cup Parmesan cheese shredded, plus more for garnish if desired
  • 3 tablespoon fresh basil chopped

  Cooking Tools Required

  Cutting board, Fine-Mesh Strainer, Measuring cups and spoons, Mixing spoon, Oven, Roasting Pan, Saute pan, Sharp Knives, Skillet, Top Stove

  Reheating/Serving Instructions

  Heat in microwave high power until warm all the way through.

  Nutrition

  Calories: 550kcal | Carbohydrates: 49g | Protein: 27g | Fat: 27g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 71mg | Sodium: 1966mg | Potassium: 769mg | Fiber: 4g | Sugar: 8g | Vitamin A: 4612IU | Vitamin C: 162mg | Calcium: 352mg | Iron: 4mg

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  Beef and Green Bean Stew-Low FODMAP

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  Beef and Green Bean Stew-Low FODMAP

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  Recipe adapted from:

  Jen Stone

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 6 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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  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeLow FODMAPLower CarbNut FreeOil FreeSoy Free

  Tender beef with green beans and bell pepper makes a great weeknight stew.

  http://thetasteofkosher.com

  Beef and Green Bean Stew-Low FODMAP quantity

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  http://thetasteofkosher.com

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  Ingredients Scale

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

  Instructions

  • Place meat in a pot with enough water to cover meat.
  • Add tomato paste, and bring to a boil.
  • Lower to a simmer and cook 30-45 minutes or until meat is tender. The length of time will depend on the size of the meat cubes.
  • Add green beans and bell pepper to the pot and salt to taste.
  • Simmer until green beans are al dente.

  Cook Times

  Active Prep10

  Hands-On Cook5

  Hands-Off Cook60

  Passive0

  Total Time1 hour hour 15 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 1/2 pound beef shoulder roast 1/2 inch cubes
  • 6 1/4 tablespoon tomato paste
  • water enough to cover the meat
  • 1 red bell pepper medium diced
  • 2 1/2 pound green beans can use frozen, defrost them first and simmer last 5-10 minutes of cooking
  • 2 teaspoon Kosher salt more or less to taste or dietary preference

  Cooking Tools Required

  Cutting board, Food storage containers, Measuring cups and spoons, Sharp Knives, Stock pot or >5 Qt pot, Top Stove

  Reheating/Serving Instructions

  Reheat in a pot until temperature reaches 165 degrees F.

  Nutrition

  Calories: 248kcal | Carbohydrates: 11g | Protein: 35g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 92mg | Sodium: 628mg | Potassium: 788mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1312IU | Vitamin C: 31mg | Calcium: 60mg | Iron: 5mg

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  Chicken Enchiladas-Low FODMAP

  $0.00 Cooking Fee

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  8 servings
  

  Chicken Enchiladas-Low FODMAP

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  Recipe adapted from:

  Tyler Florence

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  $0.00 Cooking Fee

  Serving Size: 2 enchiladas

  Egg FreeGluten FreeLow FODMAP

  This version is made with shredded chicken breast plus green and chipotle chiles for lots of spice, no onions and low FODMAP cheese.

  https://www.foodnetwork.com/recipes/tyler-florence/chicken-enchiladas-recipe-1907241

  Chicken Enchiladas-Low FODMAP quantity

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  https://www.foodnetwork.com/recipes/tyler-florence/chicken-enchiladas-recipe-1907241

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  Instructions

  • 1. Coat large saute pan with oil. Season chicken with salt and pepper. Brown chicken over medium heat, allow 7 minutes each side or until no longer pink. Sprinkle chicken with cumin, oregano, and chili powder before turning. Remove chicken to a platter, allow to cool.
  • 2. Add chiles, stir well to combine. Add canned tomatoes, saute 1 minute.
  • 3. Pull chicken breasts apart by hand into shredded strips. Add shredded chicken to saute pan, combine with vegetables. Dust the mixture with flour to help set.
  • 4. Microwave tortillas on high for 30 seconds. This softens them and makes them more pliable. Coat the bottom of 2 (13 by 9-inch) pans with a ladle of enchilada sauce. Using a large shallow bowl, dip each tortilla in enchilada sauce to lightly coat. Spoon 1/4 cup chicken mixture in each tortilla. Fold over filling, place 8 enchiladas in each pan with seam side down. Top with remaining enchilada sauce and cheese.
  • 5. Bake for 15 minutes in a preheated 350 degree F oven until cheese melts. Garnish with cilantro an sour cream before serving.

  Cook Times

  Active Prep60

  Hands-On Cook0

  Hands-Off Cook15

  Passive0

  Total Time1 hour hour 15 minutes minutes

  Recipe Serving Size8

  Ingredients

  Ingredients

  • 3 tablespoon avocado oil
  • 1 1/2 pound boneless skinless chicken breast
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoon ground cumin
  • 1/2 teaspoon dry oregano
  • 1/2 teaspoon mild New Mexico chili powder
  • 5 canned whole green chiles seeded and coarsely chopped
  • 2 canned chipotle chiles seeded and minced
  • 28 ounce canned stewed tomatoes
  • 1/2 teaspoon all-purpose flour
  • 16 corn tortilla
  • 1 1/2 cup canned enchilada sauce
  • 1 cup shredded monterey jack cheese

  For garnish:

  • 1/4 cup fresh cilantro chopped

  Cooking Tools Required

  12-inch saute pan, 9x13 inch glass baking dish, Cutting board, Ladle, Measuring cups and spoons, Microwave, Oven, Pie Plate, Top Stove

  Reheating/Serving Instructions

  Heat in the oven at 350 degrees for 10-15 minutes until heated through.

  Nutrition

  Calories: 359kcal | Carbohydrates: 34g | Protein: 26g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 67mg | Sodium: 967mg | Potassium: 645mg | Fiber: 6g | Sugar: 7g | Vitamin A: 687IU | Vitamin C: 10mg | Calcium: 193mg | Iron: 3mg

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  Baked Tomatoes with Parsley

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  FSA/HSA eligible when qualified
  Up to 10 servings
  

  Baked Tomatoes with Parsley

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  Recipe adapted from:

  Mayumi Tavalero

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  $0.00 Cooking Fee

  Serving Size: 4 tomato halves

  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 FreeGluten FreeHeart HealthyLow FODMAPLower CarbRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  Baking tomatoes concentrates their flavor for a more intense tomato taste, plus it makes them more nutritious! This great side dish pairs wonderfully with steak, chicken, seafood, or pasta. Note: This recipe requires 2 sheet pans or 2 baking dishes for 7-10 servings.

  Baked Tomatoes with Parsley quantity

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

  Instructions

  • Preheat oven to 350 degrees.
  • Wash tomatoes and cut them in half lengthwise.
  • Select a baking dish(es) that can accommodate all the tomato halves or use 2 parchment-lined baking sheets. Place tomato halves cut-side up and sprinkle with parsley, salt and pepper. Drizzle the olive oil on top.
  • Place baking dish(es) in the uppermost rack of the oven and bake for 50 minutes. The skins and the sides of the baking dish will be a bit charred and the tomatoes will have shrunk to about half their original size. Serve warm, room temperature, or chilled.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook50

  Passive0

  Total Time1 hour hour 5 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 4 1/2 pound Roma tomato about 20 small
  • 6 tablespoon Italian parsley (flatleaf) finely chopped
  • 2 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 6 tablespoon extra virgin olive oil

  Cooking Tools Required

  Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Measuring cups and spoons, Sharp Knives

  Reheating/Serving Instructions

  Heat in microwave on medium power until heated through.

  Nutrition

  Calories: 112kcal | Carbohydrates: 8g | Protein: 2g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 477mg | Potassium: 499mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1903IU | Vitamin C: 31mg | Calcium: 25mg | Iron: 1mg

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  Mexican Avocado Cilantro Sauce-Diabetes Friendly

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  FSA/HSA eligible when qualified
  Up to 10 servings
  

  Mexican Avocado Cilantro Sauce-Diabetes Friendly

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  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1.5 tablespoon

  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 HealthyLower CarbNut FreeRefined Sugar FreeSoy FreeVeganVegetarian

  This tasty creamy green sauce with avocado, cilantro, and lime goes perfectly with a Mexican and any other dinner! Keep this amazing sauce on hand and put it on everything!

  Mexican Avocado Cilantro Sauce-Diabetes Friendly quantity

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

  Instructions

  • Place avocado, cilantro, parsley, lime, garlic, water, oil, salt, jalapeno, and sweetener in a food processor or high speed blender. Blend until fully combined.
  • Taste and adjust flavor based on preference. To make it spicier, add in the jalapeno seeds and blend again.
  • Serve with chips, quesadillas, Buddha bowls, or anything else you can think of.

  NOTES

  • If you are skipping the sweetener altogether, err on the side of less spicy to start. The sweetness balances out the spicy heat from the jalapeno. If you don't love spicy food and you're omitting the sweetener, start with 1/2 jalapeno.

  Cook Times

  Active Prep10

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time10 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 avocado ripe, skin and pit removed
  • ½ cup fresh cilantro packed, leaves and stems
  • ½ cup Italian parsley packed, leaves and stems
  • 1 lime juiced and zested
  • 2 clove garlic roughly chopped
  • 2 tablespoon water
  • ¼ cup extra virgin olive oil
  • 1 teaspoon Kosher salt
  • 1 jalapeno pepper seeds and stem removed - save the seeds
  • 1 drop liquid Stevia more or less to taste

  Cooking Tools Required

  Blender, Sharp Knives

  Nutrition

  Calories: 84kcal | Carbohydrates: 3g | Protein: 1g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 237mg | Potassium: 131mg | Fiber: 2g | Sugar: 1g | Vitamin A: 355IU | Vitamin C: 10mg | Calcium: 11mg | Iron: 1mg

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  Vegan Walnut Bolognese with Brown Rice Pasta

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  Up to 10 servings
  

  Vegan Walnut Bolognese with Brown Rice Pasta

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  Recipe adapted from:

  Bailey Ruskus

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  $0.00 Cooking Fee

  Serving Size: 1 cup sauce and 3 ounce cooked pasta

  Egg FreeRefined Sugar FreeVeganVegetarian

  This dish is a vegan alternative to traditional Italian bolognese, and is served with brown rice pasta. Note: This is a customer-submitted recipe that was created for specific dietary needs.

  Vegan Walnut Bolognese with Brown Rice Pasta quantity

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  Instructions

  • Heat oil, add onions & salt, 3-5 minutes
  • Add celery, carrots 2-3 min
  • Add garlic 1 min
  • Add tomato paste, mix well, pinch of s&p
  • Cook down. Once bottom starts to burn slightly pour in red wine, deglaze pan, cook
  • down until almost evaporated
  • Add cans of crushed tomato (with liquid) and stir, reduce heat to medium low. Cook
  • 10-15 minutes covered, stirring occasionally
  • While cooking, blend walnuts to grind
  • OPTIONAL: use stick blender to smooth out sauce
  • Add walnuts, cook 3 minutes while stirring
  • Add basil, red chili flakes, nutritional yeast, s&p to taste.
  • Top individual servings with dollop of almond ricotta

  Cook Times

  Active Prep20

  Hands-On Cook15

  Hands-Off Cook45

  Passive0

  Total Time1 hour hour 20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 20 ounce brown rice tagliatelle pasta cooked according to package directions
  • 2 tablespoon extra virgin olive oil
  • 2 onion peeled, diced
  • 7 clove garlic
  • 5 stalk celery diced
  • 4 carrot medium, diced
  • 5 tablespoon tomato paste
  • 2 1/2 cup red wine
  • 60 ounce canned fire roasted crushed tomatoes (do NOT drain)
  • 2 cup walnuts ground
  • 2 cup fresh basil rough chopped
  • 1 teaspoon crushed red pepper optional
  • 2 teaspoon freshly ground black pepper
  • 2 teaspoon Kosher salt more or less to taste

  Garnish:

  • 10 tablespoon nutritional yeast
  • 20 tablespoon vegan almond ricotta

  Cooking Tools Required

  12-inch skillet, 5-quart saucepot, Colander, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove

  Nutrition

  Calories: 619kcal | Carbohydrates: 71g | Protein: 16g | Fat: 28g | Saturated Fat: 5g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 4g | Sodium: 957mg | Potassium: 605mg | Fiber: 13g | Sugar: 10g | Vitamin A: 5290IU | Vitamin C: 10mg | Calcium: 137mg | Iron: 3mg

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  Favorite Veggie Burgers

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  8 servings
  

  Favorite Veggie Burgers

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  Recipe adapted from:

  Cookie and Kate

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  $0.00 Cooking Fee

  Serving Size: 1 burger

  Dairy FreeEgg FreeGluten FreeRefined Sugar FreeSoy FreeVeganVegetarian

  These delcious veggie burgers can be made dairy free, gluten free, and/or vegan to suite a variety of dietary needs.

  https://cookieandkate.com/best-veggie-burger-recipe/

  Favorite Veggie Burgers quantity

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  https://cookieandkate.com/best-veggie-burger-recipe/

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  Instructions

  • Preheat the oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper for easy clean-up.

  Roast the sweet potatoes:

  • Slice the sweet potatoes down the center lengthwise. Place the sweet potatoes, cut side down, on the prepared baking sheet. Roast until they yield to a gentle squeeze, 30 to 40 minutes or longer. Set aside for now. (If you’ll be baking the burgers, reserve the parchment-lined pan and leave the oven on.)

  Cook the quinoa:

  • Meanwhile, in a small saucepan, combine the quinoa and water. Bring the mixture to a boil over medium-high heat, then reduce the heat as necessary to maintain a gentle simmer. Simmer, uncovered, until all of the water is absorbed, 11 to 14 minutes. Remove the pan from the heat, cover, and let the quinoa steam for 10 minutes.

  Mix:

  • Once the sweet potatoes are cool enough to handle, remove and discard the skin (it should pull off easily) and roughly chop the insides. In a large mixing bowl or the bowl of your electric mixer, combine the cooled sweet potatoes and quinoa, black beans, onion, cilantro, garlic, adobo sauce, cumin, chili powder, and salt. Use a potato masher, pastry cutter, large spoon or the paddle attachment of your mixer to mix really well. It’s ok if the black beans get smashed in the process.
  • Sprinkle the oats over the mixture and mix well with a large spoon until the mixture holds together when you shape a portion into a patty. If you won’t be making the burgers immediately, cover the mixture and refrigerate for later.

  Shape Patties:

  • When you’re ready to cook, shape the burgers: Use a measuring cup to measure out 1/2 cup of the mixture. Gently shape it into a patty about 3 1/2 to 4 inches in diameter. Use your hands to gently flatten the burgers and smooth out any jagged edges. Repeat the process for each patty; you should end up with 8.
  • Brush both sids of each patty generously with olive oil and place them on the lined baking sheet, leaving a few inches of space around each one. Bake at 400 degrees Fahrenheit until the patties are deeply golden on the outside, about 35 minutes, flipping halfway.
  • Serve burgers with desired toppings.

  Cook Times

  Active Prep45

  Hands-On Cook0

  Hands-Off Cook35

  Passive0

  Total Time1 hour hour 20 minutes minutes

  Recipe Serving Size8

  Ingredients

  Ingredients

  • 1 1/2 pound sweet potato
  • 1/2 cup quinoa rinsed in a fine-mesh colander
  • 1 cup water
  • 15 ounce canned black beans rinsed and drained (or 1 1/2 cups cooked black beans)
  • 1/2 cup red onion chopped, about 1/2 small red onion
  • 1/3 cup fresh cilantro chopped
  • 2 clove garlic pressed or minced
  • 2 teaspoon smoked paprika
  • 2 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon Kosher salt
  • 1 1/4 cup quick-cooking oats use certified gluten-free oats for GF
  • 1/3 cup extra virgin olive oil for brushing patties
  • 8 each whole wheat hamburger bun GF Buns for gluten free or use lettuce wraps

  Optional Toppings:

  • 2 each tomato large, sliced
  • 1 each red onion thinly sliced
  • 1 head leaf lettuce leaves separated
  • 8 slice cheddar cheese or your favorite cheese (omit for vegan and dairy free)

  Cooking Tools Required

  Colander, Cutting board, Electric Hand Mixer, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, parchment paper, Saucepan with lid, Top Stove

  Reheating/Serving Instructions

  Leftover burgers keep well, refrigerated, for 4 days. Or, freeze them in a freezer bag for up to 3 months (thaw in the microwave for about 1 minute or in a 400 degree oven for 12 to 15 minutes, until warmed all the way through).

  Nutrition

  Calories: 500kcal | Carbohydrates: 67g | Protein: 17g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Cholesterol: 17mg | Sodium: 734mg | Potassium: 852mg | Fiber: 11g | Sugar: 9g | Vitamin A: 15762IU | Vitamin C: 11mg | Calcium: 249mg | Iron: 6mg

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  Meal Prep Chicken, Feta and Olive with Pretzels and Fruit

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  Up to 10 servings
  

  Meal Prep Chicken, Feta and Olive with Pretzels and Fruit

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  Recipe adapted from:

  Empower Fitness

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  $0.00 Cooking Fee

  Serving Size: 10 ounces

  Nut FreeSoy Free

  Customer submitted recipe from Empower Fitness On-Line Coaching.

  https://empoweronlinecoaching.com/

  https://empoweronlinecoaching.com/

  Meal Prep Chicken, Feta and Olive with Pretzels and Fruit quantity

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  https://empoweronlinecoaching.com/

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  Ingredients Scale

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

  Instructions

  • Preheat oven to 400 degrees.
  • Cook your chicken until golden brown (165 degrees). Leave to cool and then shred the chicken into pieces with a fork.
  • Boil your pasta and then drain.
  • Add the pasta to a mixing bowl and then add in your shredded chicken, olives, rinsed cherry tomatoes and feta cheese.
  • Drizzle the olive oil over the pasta along with some salt, pepper and oregano. Mix well so that it’s all combined.
  • In a separate lunch box, add some pretzels, rinsed blueberries and cut up orange. Enjoy!

  Cook Times

  Active Prep15

  Hands-On Cook5

  Hands-Off Cook20

  Passive0

  Total Time40 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 10 ounce dry pasta
  • 15 teaspoon extra virgin olive oil
  • 30 piece pitted Kalamata olives
  • 3 1/2 ounce 19% pasteurized feta cheese
  • 70 ounce boneless skinless chicken breast
  • 40 piece cherry tomato
  • 20 pinch dry oregano
  • 2 1/2 cup blueberries
  • 5 1/2 ounce salted pretzel crackers
  • 5 orange

  Cooking Tools Required

  5-quart saucepot, Colander, Cutting board, Forks, Heavy duty rimmed baking sheet, Measuring cups and spoons, Oven, parchment paper, Tongs, Top Stove

  Nutrition

  Calories: 516kcal | Carbohydrates: 46g | Protein: 50g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 133mg | Sodium: 526mg | Potassium: 1097mg | Fiber: 4g | Sugar: 14g | Vitamin A: 585IU | Vitamin C: 56mg | Calcium: 61mg | Iron: 2mg

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