注册营养师
Tori加纳

份: 8
每份成本: $1.75 (Prices vary based on meat selection and sales.)
成份:
•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个黄洋葱
•4瓣大蒜
•4根胡萝卜
4根芹菜梗
•两杯干扁豆
•8杯低钠鸡汤
• 2 teaspoons apple cider or red wine vinegar
•2茶匙黑胡椒粉
产品说明:
• Drizzle olive oil in large soup pot over medium-low heat.
• Chop 洋葱, 大蒜, carrots, and celery.
将洋葱和大蒜炒软.
•把火调到中高. 加肉. 棕色碎肉，你自己选.
加入切碎的胡萝卜和芹菜. Sauté for about another 5-10 minutes, until softened.
• Add lentils, broth, vinegar, and pepper
•盖上盖子，煮至沸腾. 然后，把火调到中火，炖25-30分钟，直到扁豆变软.
替代的想法:
• 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. 一般, 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. (建议因年龄而异. Lower amounts are recommended for children and older adults.)不同于其他营养素, fiber passes through the body undigested, 这能让我们更长时间保持饱腹感, 降低胆固醇, 稳定血糖. 吃水果, 蔬菜, 豆子。, 坚持食用全谷物会帮助你达到营养目标. 如果你的消化道不习惯，可以考虑慢慢增加纤维, and always stay hydrated by drinking plenty of water!

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

份: 大约5
价格: 总共大约11美元或2美元.每份20元(可根据售价或替代品而更改)
成份:
一杯未煮熟的干藜麦
4杯西兰花
1个黄色的小洋葱
•3瓣大蒜
•半汤匙黑胡椒
• 1.5杯切达奶酪(分成两半)
• 2.5杯1%的牛奶
使用方法:
1. 将烤箱预热到375华氏度.
2. 用细过滤器冲洗藜麦.
3. Wash and chop all 蔬菜 (洋葱, 大蒜, and 西兰花).
4. 在烤盘上喷上食用油.
5. 地方藜麦, 西兰花, 洋葱, 大蒜, 黑胡椒粉, 3 / 4杯奶酪, and milk into baking pan and stir/combine as much as possible.
6. 用锡箔纸包裹烤30分钟.
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 蛋白质 content, 让我们饱得更久. 额外的铁和维生素A, B, 和C(普通奶酪中没有)有助于我们身体的生长和发育.

份: 大约6

价格: 约6美元.总共61元或1元.每份10元(可根据售价或替代品而更改)

成份:
•24盎司抱子甘蓝
•3汤匙橄榄油
•2汤匙蜂蜜
•半茶匙黑胡椒
•1 / 4杯碎羊乳酪
•细香葱

烤箱的方向:
1. 将烤箱预热到华氏450度.
2. Line a sheet pan with foil or a silicone baking mat.
3. 球芽甘蓝四分之一. (如果芽很小，切成两半.)
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. 将球芽甘蓝放在烤盘上，烤20-25分钟直到变软.
6. Sprinkle with cheese and chives on top to serve.

空气炸锅使用说明:
1. 遵循上述步骤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.

可选的修改:
1. 把菲达奶酪换成帕尔马干酪.
2. 如果你想要一点刺激，用红辣椒片代替黑胡椒.

搭配:
• baked lemon chicken and roasted sweet potatoes;
• spaghetti; or
•麋鹿牛排和晚餐卷.

Brussels sprouts are high in Vitamins C and K! 

发人深思:
改编自 这是一个美好的生活， 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!

份: 约8
价格: 约2美元.每份50英镑(根据肉类选择和销售价格而定)

成份:
1罐低钠芸豆
1罐低钠辣椒花斑豆
1罐低钠黑豆
1罐无盐玉米(或1罐无盐玉米).5杯冷冻玉米)
•1个黄洋葱
•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个灯笼椒
• 15 oz no-salt-added canned tomato sauce
•3汤匙辣椒粉
•1汤匙干牛至
•1茶匙孜然
•半茶匙辣椒粉
1茶匙干罗勒叶
• 1 tsp 大蒜 powder or 4 cloves fresh 大蒜
•1汤匙黄芥末
•1汤匙黑胡椒

一流的建议:
•葱和/或香菜
•鳄梨
•希腊酸奶或低脂酸奶油
•红洋葱
•墨西哥胡椒

使用方法:
1. 黄洋葱和灯笼椒切丁.
2. 炒碎的蔬菜, 大蒜, and ground meat in a pan until meat is cooked and 蔬菜 are tender.
3. Meanwhile, rinse and strain kidney 豆子。, black 豆子。, and corn. 辣椒花豆不洗吗.
4. 把所有的食材和香料加到慢炖锅里，小火煮8小时.

一些修改方法:
1. 不要吃肉. The 豆子。 alone will provide plenty of 蛋白质!
2. 通过调整辣椒粉和辣椒粉的量来增加或减少辣度.
3. 不要用干罗勒叶? Exclude basil and add an extra teaspoon of oregano.
4. 没有慢炖锅? 没有问题! 遵循步骤1-3, 然后把所有的材料加到一个大锅里, 煮至沸腾, then turn down and let simmer for about 30 minutes.
5. 想要加更多的蔬菜? 试试西葫芦或红薯!
6. 我想加点甜味? Embrace October by throwing some pureed pumpkin into the mix!

This recipe provides high amounts of fiber, 磷, 维生素B, 蛋白质, 维他命A, 铁, 和维生素C, while containing very low levels of saturated fat and cholesterol.

发人深思:
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, 肾脏, 并且愿意加班. 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. 在这个食谱中, choosing low-sodium/no-salt-added canned goods, 好好冲洗, 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毫克!

成份:
1个红甜椒，切丁
• 3 small tomatoes (or 1 large tomato), diced
•一把切丁的香菜
•半个酸橙汁
• 4 small peaches (or two medium/large peaches), diced
1/2个红洋葱，切丁

产品说明:
Chop all ingredients and mix them together!

小贴士:
• If you don’t have peaches, substitute whatever you have in your garden. Pears, kiwi, pineapple, and strawberries are all great alternatives.
•如果愿意，可以把甜椒去掉.
• This salsa tastes great with tortilla chips, 放在玉米饼或墨西哥玉米饼上面, 混合在一起, 撒在三文鱼或鸡肉上面, 或者放在沙拉上(而不是调料)!

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. 和商店里买的萨尔萨相比, this recipe contains 96 percent less sodium, 减少54%的卡路里, 减少57%的碳水化合物.

成份:
•1个鳄梨
• 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).)
•半个柠檬榨出的果汁
•2瓣大蒜
3 / 4杯脱脂牛奶
•胡椒根据你的喜好

产品说明:
融合在一起，享受!

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%, 减少85%的饱和脂肪, 减少97%的钠. 这是双赢!

成份:

沙拉:
•1夸脱草莓
•10盎司菠菜
•一杯切碎的核桃
•1个鳄梨
½个红洋葱

着装:
•半个柠檬的果汁
1 / 4杯橄榄油
•1茶匙第戎芥末
•一小撮黑胡椒
•2瓣切碎的大蒜

使用方法:
1. Chop strawberries, walnuts, and red 洋葱.
2. 片鳄梨.
3. Toss salad ingredients together in a large bowl.
4. 将调味料混合在一起.

让它成为一顿饭:
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.

建议:
• Substitute black or blueberries for strawberries.
•用山核桃代替核桃.
•在调料中加入奇亚籽.

This salad is an excellent source of fiber, 维生素C, 维他命A, 维生素K, ω- 3, 叶酸, 和维生素B! It is also appropriate for heart-healthy and diabetic diets. Another added bonus is that it only takes about 10 minutes to make!

成份:
• 16 ounces of salmon (about three fillets)
•半汤匙蜂蜜
•1汤匙第戎芥末
•1汤匙橄榄油
•3瓣蒜，切碎

Additional toppings (if desired) include 黑胡椒粉, 柠檬片, 绿洋葱, 香菜, 和欧芹.

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

产品说明:
1. 预热烤箱至375华氏度. (Salmon can also be cooked on a cast-铁 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 大蒜.
4. 将混合物倒在三文鱼上. 均匀.
5. 烤15分钟. 检查内部温度是否为145华氏度. 根据需要烘烤更长时间.

小贴士:
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, 它是极好的蛋白质来源, ω- 3, 和B族维生素.