New American Plate Challenge

Week 3

Thai Tofu Veggie Noodle Bowl

Whip up a delicious one-dish meal full of flavor and color!  Aromatic spices tantalize your tastebuds and colorful, fiber-packed vegetables make this an attractive dish to set before your family or guests.

Berry Smoothie Bowl

Frozen fruit—harvested ripe and frozen quickly—is packed with vitamins, minerals, and phytochemicals. No wonder diets rich in fruits (fresh, canned, frozen or dried) can help protect against chronic diseases. This easy smoothie bowl is filled with frozen berries, and topped with nutrient-rich toppings. It’s healthy enough for your next breakfast, lunch or filling snack.

Pumpkin Spice Overnight Oats

With just five minutes of prep time the night before, you’ll have an easy grab-and-go breakfast that will keep you satisfied all morning. These hearty, pumpkin-spiced oats are packed with fiber, protein and cancer-fighting polyphenols. Whole grains like oats can improve your digestion, aid in weight control, and lower your risk for colorectal cancer.

Citrus Spark Spinach Salad

This three-citrus dressing melds the flavors of orange, lemon and lime  while honey mustard in the background balances the tartness.  The dressing pairs well with spinach and as a marinade for chicken.

Maple Cayenne Pecans

Having healthy snacks on hand can help fight hunger throughout the workday. This easy, portable mix is quick to make and lasts all week. Pecans pack healthy fatty acids and protein that keep you full longer. This hot and sweet spice blend adds a kick of flavor to satiate your midday cravings.

Tomato Soup with Chickpeas and Lemon

This tomato soup packs vitamin C, iron, potassium and lycopene, a potent antioxidant linked with lower prostate cancer risk. Chickpeas add a boost of fiber and protein while grilled lemons lend a sweet, tangy finish. Make room at the table because hot soup is making a cool comeback.

Moroccan Seven Vegetable Tagine

Tagines are flavorful stews named for the pot they’re cooked in. But you don’t need a special pot for this adaptation – a large Dutch oven will do the trick just fine. This recipe features a simple combination of fall vegetables, chickpeas, herbs and spices. Butternut and other winter squash are packed with vitamin C, fiber and cancer-preventive carotenoids. Aromatic spices like turmeric are being studied for their ability to suppress inflammation.

Lemon Baked Trout

Sometimes simplicity is the best recipe. This easy dinner needs just 4 ingredients and cooks in less than 20 minutes. Trout is rich in protein, vitamin B12 and omega-3 fatty acids. It has a light flavor and too much fuss can muddle its mild taste. Preparing it with lemon juice and a dash of salt and pepper creates the perfect summer dish to bake in the oven or throw on the grill. Pair with a cool green salad for a quick and healthy meal.

Roasted Root Vegetable Salad

This warm one-pot meal is full of hearty root vegetables like sweet potatoes, carrots and beets that pack fiber and cancer-fighting carotenoids. Roasting gives them a slightly sweeter flavor that pairs nicely with this tangy Dijon dressing.

South of the Border Beans and Rice

This vegetarian entrée features hearty brown rice and colorful bell peppers, corn, tomatoes and black beans.  Beans and brown rice are full of fiber, potassium, folate and iron. Cumin, turmeric and chilies add a depth of unique flavor to this classic pairing.