Registered Dietitian
Tori Garner

Servings: 8
Cost per serving: $1.75 (Prices vary based on meat selection and sales.)
Ingredients:
• 1 pound ground sausage (For a leaner option, substitute elk, chicken, or lean beef.)
• 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. Then, lower heat to medium and simmer for 25-30 minutes, until lentils are soft.
Substitution ideas:
• Use zucchini, spinach, and/or mushrooms instead of carrots and celery.
• To make the meal vegetarian, exclude the ground meat.

This hearty meal meets about a third of the recommended daily fiber intake for adult women. According to the current (2020-2025) Dietary Guidelines, 90 percent of adults aren’t getting enough of fiber. Generally, adult women should be aiming for about 25 grams and adult men should be aiming for about 38 grams per day. (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, and whole grains on a consistent basis will help you reach your nutrition goals. 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.

By replacing noodles with quinoa (a whole grain) and adding broccoli (a vegetable), we substantially increase both the fiber and protein content, keeping us full longer. The additional iron and vitamins A, B, and C (not found in normal mac n’ cheese) help our body’s growth and development.

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. Combine quartered Brussels sprouts, olive oil, honey, and black pepper in a bowl. 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. Place Brussels sprouts in air fryer at 400 degrees Fahrenheit for about 12 minutes.
3. Sprinkle with cheese and chives to serve.

Optional modifications:
1. Switch out feta cheese for Parmesan.
2. If you’re looking for a bit of a kick, replace black pepper with red chili flakes.

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. Buying produce that’s in season treats your taste buds to the freshest options and ensures you’re getting a wide variety of nutrients year round. It also leaves a little extra change in your pocket. Continuing to eat a well-rounded diet rich in fruits and vegetables in the midst of the extra holiday treats can help keep your immune system in tip-top shape and your energy levels high!

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 lb ground meat (lean options with less than 10 percent fat of ground turkey, beef, or wild game)
• 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. Add ALL ingredients and spices to your slow cooker and cook on low for 8 hours.

Some ways to modify:
1. Make it meatless. The beans alone will provide plenty of protein!
2. Make it more or less spicy by adjusting the amount of chili powder and cayenne.
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 2,300 milligrams (1 teaspoon) of table salt PER DAY (less if you have known cardiovascular concerns).

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. A potential physical symptom of excess sodium in your diet may be swelling of hands, legs, or belly.

Choosing low-sodium and no-salt-added canned items can reduce the salt content of your recipe by 30 percent. In this particular recipe, choosing low-sodium/no-salt-added canned goods, rinsing them well, and using individual spices (instead of premixed flavoring packets) decreased the sodium content by more than 2,500 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)!

Peach salsa makes great use of the abundance from your garden harvest and is an excellent source of vitamins A and C. 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 handful of cilantro ( Use more or less, depending on your flavor preference.)
• 1 handful of chopped green onion (Use more or less, depending on your flavor preference.)
• Juice from half a lemon
• 2 garlic cloves
• ¾ cup skim milk
• Pepper to your preference

Instructions:
Blend together and enjoy!

This salad dressing is just as creamy and delicious as ranch with 80 percent fewer calories, 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:
You can make this salad into a full meal by serving it with grilled chicken and brown rice or a tuna fish sandwich on whole-grain bread. You can also add quinoa and garbanzo beans to the salad to make it more filling.

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. Place salmon on a foil-covered baking sheet or in a cast-iron skillet, skin down.
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:
You can make a full meal by pairing salmon with asparagus and brown rice or Brussels sprouts and a whole-grain dinner roll.

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.