New American Plate Challenge

Week 6

Pistachio Turmeric Rice Power Bowl

What’s not to like about this exotic, golden yellow rice bowl, packed with powerful flavors and nutrients, compliments of pistachios, chickpeas, spinach, avocado, and cranberries? Just cook up the flavorful rice, and add the toppings right before eating it. You can also meal prep this recipe and create ready to go meals for lunch or dinner.

Recipe from Sharon Palmer, The Plant-Powered Dietitian.

Creamy Quinoa Oat Porridge

This hearty porridge combines oats and quinoa for a healthy breakfast boost of fiber and protein. Diets that include fiber-rich whole grains lower risk of colorectal cancer and may promote healthy blood cholesterol levels. Autumn staples like apples, maple syrup and cinnamon infuse the porridge with natural sweetness and your kitchen with the aroma of the season. A sprinkling of flaxseed adds an extra boost of nutrition.

Quinoa and Pomegranate Salad with Asparagus and Walnuts

This quinoa and pomegranate salad is a delicious dish for anyone, but especially for those who need gluten-free options. Pomegranate is a typical new fruit eaten during the Jewish New Year holiday, Hashanah, but don’t save this dish only for special occasions. Its stunning presentation brightens any table or meal.

Oatmeal Carrot Muffins

These moist whole-wheat muffins are a great addition to your day.  The pineapple and brown sugar provide sweetness, but if you add raisins you’ll get a bit more.  For a deluxe version, add coconut.

Tuscan White Bean Soup

Eat healthier and save money by adding beans to your meals. This recipe blends creamy home-cooked navy beans with healthy veggies like carrots, onion and leek. Beans are a good source of protein and an excellent source of fiber and folate. Research has shown that the lignans and saponins found in beans and legumes may help protect against certain cancers.

Chipotle Black Bean and Rice Burger

These veggie burgers may be the best meatless dinner you have all week. Black beans form the traditional base, but unlike the usual recipes that use breadcrumbs or eggs to bind, our secret ingredient is actually a blend of brown rice, almond meal, and a little cheese. The result is a spicy, savory patty with fiber, protein and extra veggies.

Milanese Turkey Cutlets

If you’re craving the comfort of fried chicken without the nutritional setback try these baked turkey cutlets. They’re prepared Milanese-style, meaning the cutlets are pounded with a wooden mallet until thin. This helps them cook quickly and evenly. Coated in whole-grain breadcrumbs instead of white flour, these cutlets are high in protein and low in fat. Serve atop mixed greens for a light and balanced dinner.

Balsamic Glazed Carrots

This colorful side can be whipped up in less than 15 minutes and requires only 5 ingredients. Balsamic vinegar and a little brown sugar form a beautiful glaze that brings out the natural sweetness of carrots. This healthy vegetable contains the antioxidant beta-carotene (a plant form of vitamin A), as well as other beneficial carotenoids.

Golden Quick Barley with Sweet Peas and Corn

For a quick and easy side dish, look no further than your pantry and freezer staples. Quick cooking barley pairs well with frozen sweet green peas and corn. Barley is a whole grain that’s rich in soluble fiber, beneficial for controlling blood sugar, cholesterol and weight. It also contains beta–glucans that may help prevent inflammation and chronic diseases like cancer. Turmeric contains curcumin, a golden pigment that has antioxidant properties.