Registered Dietitian
Tori Garner

Servings: 8
Cost per serving: $1.75 (Prices vary based on meat selection and sales.)
Ingredients:
•1磅绞碎的香肠(如果想要更瘦，可以用麋鹿肉、鸡肉或瘦牛肉代替.)
• 1 yellow onion
• 4 garlic cloves
• 4 carrots
• 4 celery stalks
• 2 cups dry lentils
• 8 cups low-sodium chicken broth
• 2 teaspoons apple cider or red wine vinegar
• 2 teaspoons ground black pepper
Instructions:
• Drizzle olive oil in large soup pot over medium-low heat.
• Chop onion, garlic, carrots, and celery.
• Sauté onion and garlic until soft.
• Turn heat up to medium-high. Add meat. Brown ground meat of your choice.
• Add chopped carrots and celery. Sauté for about another 5-10 minutes, until softened.
• Add lentils, broth, vinegar, and pepper
• Cover and bring to a boil. 然后，把火调到中火，炖25-30分钟，直到扁豆变软.
Substitution ideas:
• Use zucchini, spinach, and/or mushrooms instead of carrots and celery.
• To make the meal vegetarian, exclude the ground meat.

这顿丰盛的晚餐满足了成年女性每日纤维摄入量的三分之一. According to the current (2020-2025) Dietary Guidelines, 90 percent of adults aren’t getting enough of fiber. Generally, 成年女性应该每天摄入25克左右，成年男性应该每天摄入38克左右. (Recommendations vary by age. Lower amounts are recommended for children and older adults.) Unlike other nutrients, fiber passes through the body undigested, which helps keep us full longer, lowers cholesterol, and stabilizes blood sugars. Eating fruits, vegetables, beans, 坚持食用全谷物会帮助你达到营养目标. Consider increasing fiber slowly if your digestive tract is not used to it, and always stay hydrated by drinking plenty of water!

Note: This recipe was created by Sarah Adler of Simply Real Eating.

Servings: About 5
Price: About $11 total or $2.20 per serving (subject to change based on sale prices or substitutions)
Ingredients:
• 1 cup dry, uncooked quinoa
• 4 cups broccoli
• 1 small, yellow onion
• 3 cloves garlic
• ½ tbsp black pepper
• 1.5 cups cheddar cheese (divided in half)
• 2.5 cups 1 percent milk
Directions:
1. Preheat oven to 375 degrees Fahrenheit.
2. Rinse quinoa using a fine strainer.
3. Wash and chop all vegetables (onion, garlic, and broccoli).
4. Spray the baking pan with cooking oil.
5. Place quinoa, broccoli, onion, garlic, black pepper, ¾ cup cheese, and milk into baking pan and stir/combine as much as possible.
6. Bake covered in foil for 30 minutes.
7. Remove from oven and sprinkle remaining ¾ cup of cheese on top.
8. Bake uncovered for an additional 15-20 minutes.

Note: milk should be completely absorbed into quinoa. If it isn’t, continue baking until it is.

用藜麦(一种全谷物)代替面条，并加入西兰花(一种蔬菜), we substantially increase both the fiber and protein content, keeping us full longer. The additional iron and vitamins A, B, 和C(普通奶酪中没有)有助于我们身体的生长和发育.

Servings: About 6

Price: About $6.61 total or $1.10 per serving (subject to change based on sale prices or substitutions)

Ingredients:
• 24 oz Brussels sprouts
• 3 tbsp olive oil
• 2 tbsp honey
• ½ tsp black pepper
• ¼ cup crumbled feta
• chives

Oven Directions:
1. Preheat oven to 450 degrees Fahrenheit.
2. Line a sheet pan with foil or a silicone baking mat.
3. Quarter the Brussels sprouts. (Cut in half if sprouts are small.)
4. 将球芽甘蓝，橄榄油，蜂蜜和黑胡椒放入碗中. Stir thoroughly or use your hands to disperse seasonings well.
5. Place Brussels sprouts on sheet pan and roast for 20-25 minutes until tender.
6. Sprinkle with cheese and chives on top to serve.

Air fryer directions:
1. Follow above steps 2-4.
2. 将球芽甘蓝放入400华氏度的空气炸锅中约12分钟.
3. Sprinkle with cheese and chives to serve.

Optional modifications:
1. Switch out feta cheese for Parmesan.
2. 如果你想要一点刺激，用红辣椒片代替黑胡椒.

Goes well with:
• baked lemon chicken and roasted sweet potatoes;
• spaghetti; or
• elk steak and a dinner roll.

Brussels sprouts are high in Vitamins C and K! 

Food for thought:
Adapted from It’s a Flavorful Life, this recipe makes a great side dish for your holiday meal. 购买应季农产品可以让你的味蕾得到最新鲜的选择，并确保你全年都能获得各种各样的营养. It also leaves a little extra change in your pocket. 在额外的节日大餐中继续吃富含水果和蔬菜的全面饮食可以帮助你的免疫系统保持最佳状态，让你的能量水平很高!

Servings: About 8
Price: About $2.50 per serving (subject to change based on meat selection and sales prices)

Ingredients:
• 1 can low-sodium kidney beans
• 1 can low-sodium chili pinto beans
• 1 can low-sodium black beans
• 1 can no-salt-added corn (or 1.5 cups frozen corn)
• 1 yellow onion
•1磅绞碎肉(精瘦的选择，脂肪少于10%的绞碎火鸡、牛肉或野生动物)
• 2 bell peppers
• 15 oz no-salt-added canned tomato sauce
• 3 tbsp chili powder
• 1 tbsp dried oregano
• 1 tsp cumin
• ½ tsp cayenne
• 1 tsp dried basil leaves
• 1 tsp garlic powder or 4 cloves fresh garlic
• 1 tbsp yellow mustard
• 1 tbsp black pepper

Topping suggestions:
• Green onion and/or cilantro
• Avocado
• Greek yogurt or low-fat sour cream
• Red onion
• Jalapeno

Directions:
1. Dice yellow onion and bell peppers.
2. Sauté chopped veggies, garlic, and ground meat in a pan until meat is cooked and vegetables are tender.
3. Meanwhile, rinse and strain kidney beans, black beans, and corn. Do not rinse chili pinto beans.
4. 把所有的食材和香料加到慢炖锅里，小火煮8小时.

Some ways to modify:
1. Make it meatless. The beans alone will provide plenty of protein!
2. 通过调整辣椒粉和辣椒粉的量来增加或减少辣度.
3. Don’t have dried basil leaves? Exclude basil and add an extra teaspoon of oregano.
4. No slow cooker? No problem! Follow steps 1-3, then add all ingredients to a large pot, bring to a boil, then turn down and let simmer for about 30 minutes.
5. Looking to add more vegetables? Try zucchini or sweet potatoes!
6. Want to add some sweetness? Embrace October by throwing some pureed pumpkin into the mix!

This recipe provides high amounts of fiber, phosphorus, vitamin B, protein, vitamin A, iron, and vitamin C, while containing very low levels of saturated fat and cholesterol.

Food for thought:
The American Heart Association recommends no more than 2,每天300毫克(1茶匙)食盐(如果你知道有心血管问题，可以少吃一点).

Excess sodium in our diet can cause our bodies to hold onto water, raising blood pressure and causing our heart, kidneys, and liver to work overtime. 饮食中钠过量的潜在生理症状可能是手、腿或腹部肿胀.

选择低钠和无盐添加的罐头食品可以减少你食谱中30%的盐含量. In this particular recipe, choosing low-sodium/no-salt-added canned goods, rinsing them well, 使用单独的香料(而不是预先混合的调味包)将钠含量降低了2%以上,500 milligrams!

Ingredients:
• 1 red bell pepper, diced
• 3 small tomatoes (or 1 large tomato), diced
• A handful of cilantro, diced
• Juice from 1/2 lime
• 4 small peaches (or two medium/large peaches), diced
• 1/2 red onion, diced

Instructions:
Chop all ingredients and mix them together!

Tips:
• If you don’t have peaches, substitute whatever you have in your garden. Pears, kiwi, pineapple, and strawberries are all great alternatives.
• Leave bell pepper out, if desired.
• This salsa tastes great with tortilla chips, on top of tacos or quesadillas, mixed into a wrap, over the top of salmon or chicken, or on a salad (instead of dressing)!

桃酱充分利用了你花园里收获的丰富果实，是维生素A和C的极好来源. Compared to store-bought salsa, this recipe contains 96 percent less sodium, 54 percent fewer calories, and 57 percent fewer carbohydrates.

Ingredients:
• 1 avocado
• 2 spoonfuls of plain nonfat Greek yogurt
•1把香菜(根据你的口味偏好，多放或少放).)
•1把葱花(根据你的口味喜好，可以多放或少放).)
• Juice from half a lemon
• 2 garlic cloves
• ¾ cup skim milk
• Pepper to your preference

Instructions:
Blend together and enjoy!

这款沙拉酱和牧场沙拉酱一样奶油般美味，卡路里却少了80%, 85 percent less saturated fat, and 97 percent less sodium. Talk about a win-win!

Ingredients:

For salad:
• 1 quart strawberries
• 10 ounces spinach
• 1 cup chopped walnuts
• 1 avocado
• ½ red onion

For dressing:
• Juice from ½ lemon
• ¼ cup olive oil
• 1 teaspoon Dijon mustard
• Pinch of black pepper
• 2 cloves of chopped garlic

Directions:
1. Chop strawberries, walnuts, and red onion.
2. Slice avocado.
3. Toss salad ingredients together in a large bowl.
4. Mix dressing ingredients together.

Make it a meal:
你可以把这个沙拉做成一顿正餐，搭配烤鸡和糙米，或者全麦面包上的金枪鱼三明治. 你也可以在沙拉中加入藜麦和鹰嘴豆，让它更有饱腹感.

Suggestions:
• Substitute black or blueberries for strawberries.
• Substitute pecans for walnuts.
• Add chia seeds to the dressing.

This salad is an excellent source of fiber, vitamin C, vitamin A, vitamin K, omega 3, folate, and vitamin B! It is also appropriate for heart-healthy and diabetic diets. Another added bonus is that it only takes about 10 minutes to make!

Ingredients:
• 16 ounces of salmon (about three fillets)
• ½ tablespoon of honey
• 1 tablespoon of Dijon mustard
• 1 tablespoon of olive oil
• 3 cloves of garlic, chopped

Additional toppings (if desired) include black pepper, lemon slices, green onion, cilantro, and parsley.

Note: Add lemons prior to cooking, and garnish with herbs afterward.

Instructions:
1. Preheat oven to 375 F. (Salmon can also be cooked on a cast-iron skillet.)
2. 将鲑鱼放在铺有锡纸的烤盘或铸铁煎锅中，剥皮.
3. Mix together honey, Dijon mustard, olive oil, and chopped garlic.
4. Pour mixture over salmon. Spread evenly.
5. Bake for about 15 minutes. Check for internal temperature of 145 F. Bake longer, as needed.

Tips:
你可以把三文鱼和芦笋、糙米或抱子甘蓝和全麦晚餐卷搭配在一起，做成一顿丰盛的晚餐.

This quick and easy dish takes about 20-25 minutes to prepare, and it’s an excellent source of protein, omega 3s, and B vitamins.