#nutritiouschoices

This vegan stuffed butternut squash is a perfect centerpiece for your Thanksgiving table. Packed with flavorful quinoa, vegetables, cranberries, and pecans, it's both nutritious and delicious. The combination of sweet and savory flavors will satisfy vegans and non-vegans alike!

Ingredients: 1 large butternut squash. 1 cup quinoa. 2 cups vegetable broth. 1 tablespoon olive oil. 1 onion, diced. 2 cloves garlic, minced. 1 bell pepper, diced. 1 cup mushrooms, chopped. 1 cup spinach, chopped. 1/2 cup dried cranberries. 1/2 cup pecans, chopped. 1 teaspoon dried thyme. Salt and pepper to taste.

Instructions: Preheat oven to 400F 200C. Cut the butternut squash in half lengthwise and remove seeds. Place on a baking sheet, cut side up, and bake for 40-45 minutes or until tender. In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until quinoa is cooked and liquid is absorbed. In a large skillet, heat olive oil over medium heat. Add onion and garlic, saut until translucent. Add bell pepper, mushrooms, and spinach. Cook until vegetables are tender. Stir in cooked quinoa, dried cranberries, pecans, dried thyme, salt, and pepper. Cook for an additional 2-3 minutes, allowing flavors to meld. Remove squash from the oven and stuff with the quinoa mixture. Return stuffed squash to the oven and bake for an additional 10-15 minutes. Serve hot, garnished with fresh herbs if desired.

Prep Time: 20 minutes

Cook Time: 60 minutes

A delicious and nutritious breakfast option that combines scrambled eggs with a medley of colorful vegetables. Perfect to kickstart your day!

Ingredients: 2 eggs. 1/4 cup diced bell peppers. 1/4 cup diced onions. 1/4 cup diced tomatoes. 1/4 cup chopped spinach. Salt and pepper to taste. 1 tablespoon olive oil. 1/4 cup shredded cheese optional.

Instructions: Heat olive oil in a pan over medium heat. Add diced onions and bell peppers, saut until they soften. Stir in diced tomatoes and chopped spinach, cook for another 2 minutes. In a bowl, whisk the eggs with a pinch of salt and pepper. Pour the beaten eggs into the pan with the veggies. Stir continuously until the eggs are fully cooked and scrambled. If desired, sprinkle shredded cheese on top and let it melt. Serve hot and enjoy!

Prep Time: 10 minutes

Cook Time: 10 minutes

This Spring Greens, Farro, Beet, and Citrus Salad is a vibrant and flavorful dish that combines the freshness of spring greens with the earthiness of farro, the sweetness of roasted beets, and the zing of citrus. It's a perfect choice for a healthy and satisfying meal.

Ingredients: 2 cups spring greens mix. 1 cup cooked farro. 2 medium beets, roasted and diced. 2 oranges, peeled and segmented. 1/4 cup chopped fresh mint. 1/4 cup crumbled feta cheese. 1/4 cup toasted walnuts. 1/4 cup balsamic vinaigrette dressing. Salt and pepper to taste.

Instructions: Start by roasting the beets. Preheat your oven to 400F 200C. Wrap the beets individually in aluminum foil and place them on a baking sheet. Roast for about 45-60 minutes or until they are tender when pierced with a fork. Let them cool, then peel and dice them. In a large salad bowl, combine the spring greens, cooked farro, roasted beets, and orange segments. Sprinkle the chopped fresh mint, crumbled feta cheese, and toasted walnuts over the salad. Drizzle the balsamic vinaigrette dressing over the salad and toss gently to combine all the ingredients. Season the salad with salt and pepper to taste. Serve immediately as a refreshing and nutritious salad option.

Prep Time: 15 minutes

Cook Time: 45 minutes

A hearty and healthy vegan medley with the sweetness of butternut squash, the earthiness of spinach, and the overall health benefits of whole grains.

Ingredients: 1 small butternut squash, cubed. 2 cups spinach leaves. 1 cup cooked quinoa. 1 cup cooked brown rice. 1/4 cup chopped walnuts. 1 tablespoon olive oil. 1 tablespoon balsamic vinegar. Salt and pepper to taste.

Instructions: Preheat the oven to 400F 200C. Toss the cubed butternut squash with olive oil, salt, and pepper. Roast in the preheated oven for 25-30 minutes or until tender. In a large bowl, combine the cooked quinoa, brown rice, roasted butternut squash, spinach leaves, and chopped walnuts. Drizzle with balsamic vinegar and toss to combine. Season with additional salt and pepper if needed. Serve warm or at room temperature.

Prep Time: 15 minutes

Cook Time: 30 minutes

This Asian Kale Salad with Sesame Dressing is a delicious and nutritious dish packed with fresh vegetables and a flavorful sesame dressing. It's perfect for a light and healthy meal.

Ingredients: 6 cups kale, chopped. 1/4 cup carrots, julienned. 1/4 cup red bell pepper, thinly sliced. 1/4 cup cucumber, thinly sliced. 1/4 cup edamame, shelled. 2 tablespoons sesame seeds. 1/4 cup almonds, sliced.

Instructions: Wash and chop the kale leaves. In a large bowl, combine the kale, carrots, red bell pepper, cucumber, and edamame. In a dry skillet, toast the sesame seeds over medium heat until golden brown. Remove from heat and set aside. In the same skillet, toast the sliced almonds until lightly browned. Remove from heat and set aside. Prepare the sesame dressing by whisking together: 2 tablespoons sesame oil, 2 tablespoons rice vinegar, 1 tablespoon soy sauce, 1 tablespoon honey, and 1 clove garlic, minced. Drizzle the sesame dressing over the salad and toss to combine. Sprinkle the toasted sesame seeds and almonds over the salad. Serve immediately and enjoy!

Prep Time: 15 minutes

Cook Time: 0 minutes

This tofu stir fry is a tasty and nutritious supper choice because it's full of colorful veggies and flavor. Ideal for a quick weeknight supper or weekly meal planning!

Ingredients: 1 block tofu, pressed and cubed. 2 tablespoons soy sauce. 1 tablespoon sesame oil. 2 cloves garlic, minced. 1 tablespoon ginger, minced. 1 red bell pepper, sliced. 1 yellow bell pepper, sliced. 1 cup broccoli florets. 1 cup snap peas. 2 tablespoons vegetable oil. Salt and pepper to taste. Cooked rice, for serving.

Instructions: Tofu cubes should be combined with sesame oil and soy sauce in a bowl. Allow to sit for fifteen minutes. Vegetable oil should be heated over medium-high heat in a large skillet or wok. Saut the ginger and garlic for one minute, or until fragrant. Add the marinated tofu cubes and cook for 5 to 7 minutes, or until golden brown. Add the snap peas, broccoli florets, and sliced bell peppers. Cook for five to seven minutes, or until the vegetables are crisp-tender. To taste, add salt and pepper for seasoning. Over cooked rice, serve hot.

Prep Time: 20 minutes

Cook Time: 15 minutes

This Halloumi Salad with Quinoa and Dry Figs is a delicious and healthy combination of flavors and textures. Grilled halloumi cheese adds a savory and slightly salty element, while the quinoa, dry figs, and pomegranate seeds provide sweetness and crunch. The balsamic dressing ties it all together, making it a perfect dish for a light lunch or dinner.

Ingredients: 200g halloumi cheese, sliced. 1 cup quinoa, cooked and cooled. 6-8 dry figs, chopped. 4 cups mixed greens e.g., spinach, arugula, lettuce. 1/4 cup pomegranate seeds. 1/4 cup chopped walnuts. 2 tablespoons olive oil. 1 tablespoon balsamic vinegar. 1 teaspoon honey. Salt and pepper to taste.

Instructions: Heat a grill or grill pan over medium-high heat. Grill the halloumi slices for 2-3 minutes on each side until golden brown grill marks appear. Set aside. In a large salad bowl, combine the cooked quinoa, chopped dry figs, mixed greens, pomegranate seeds, and chopped walnuts. In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper to make the dressing. Drizzle the dressing over the salad and toss gently to combine. Top the salad with the grilled halloumi slices. Serve the Halloumi Salad with Quinoa and Dry Figs immediately and enjoy!

Prep Time: 15 minutes

Cook Time: 10 minutes