New American Plate Challenge

Week 5

Pomegranate Avocado Quinoa Salad

This salad is perfect for the cooler months, when pomegranate and avocados are at their best but can be delicious year-around. Combined with hearty greens and pecan—it’s like a meal in one. Pair it with a veggie-rich soup for a simple easy meal.

Thai Salad Bowl with Curried Peanut Dressing

The key to a good veggie bowl is filling it with ingredients that pack flavor and texture.  Top it with dressing that is slightly spicy and offers amazingly flavorful, makes it even more satisfying.

Banana Oatmeal Muffins

Looking for a moist, flavorful muffin to fill your morning?  These fiber-filled muffins will make your day!  Top with orange marmalade or wild blueberry jam for a special treat.

Sweet Hot Pumpkin Seeds with Autumn Spices

After the pumpkin is carved, seeds can be seasoned and toasted to make a delicious, crunchy snack. Pumpkin seeds are an excellent source of magnesium and also supply some protein and fiber. They’re also among the nuts and seeds highest in phytosterols, natural plant compounds that may help lower blood cholesterol levels. This recipe relies on autumn staples like ginger, cinnamon and chili powder for a deliciously sweet and spicy combination.

Super Split Pea Soup

Split pea soup has been around for centuries – and for good reason – it’s packed with plant protein, boasts a hefty 17 grams of fiber and contains a range of cancer-fighting phytochemicals. Garlic, onion and herbs add a boost of flavor without a lot of added salt. In fact, cooking this up at home bypasses the excess sodium found in canned versions. Pair with a leafy green salad for a balanced, cancer-protective meal.

Grilled Panzanella

Mediterranean cooking packs a variety of colorful vegetables, a dash of healthy fat and fresh flavor from a range of herbs and spices. It also calls for sensible portions and smart proportions of healthy foods, like our New American Plate, that can help you eat well for lower cancer risk. This recipe for Panzanella features cancer-fighting vegetables, grilled and lightly marinated with garlic and basil. Pair with a light grilled fish for a full Mediterranean meal.

Sesame Salmon

You don’t need a magic password to have a healthy dinner in a hurry. It’s possible with this elegant and easy Sesame Salmon. Fresh salmon fillets pack protein, B vitamins and omega-3 fatty acids. Sesame seeds add a nutty crunch and pair well with the light honey-soy glaze. Complete the meal with wild rice and a simple green salad.

Garbanzo Vegetable Saute

Think a healthy meal has to be time-consuming? This one-pot is a nutritional powerhouse and only takes 15 minutes, minimizing time spent over a hot stove. High-protein chickpeas and fiber-filled vegetables make this flavorful and filling.

Pumpkin Mac and Cheese

Pumpkin has long been a staple of fall. If your pumpkin latte consumption is borderline ridiculous, trade it in for a healthier fix. This pumpkin mac and cheese is rich in carotenoids, particularly alpha- and beta-carotene and just one serving provides 100% of your daily value of vitamin A.