Archives: Recipes

Frosty, cool, and sweet, featuring the iconic pairing of espresso and chocolate, this smoothie is sure to be on your favorites list. Banana, dates, cacao powder, walnuts, and hemp seeds all provide important trace minerals such as magnesium, iron, potassium, and copper. Oats, dates, and cacao are also excellent sources of B vitamins, which help to support cellular energy production, making this an ideal smoothie for when you need some pep in your step.

Looking for a sustainable snack that satisfies the crispy crunch and is slightly salty? A combination of onion granules, organic miso and reduced sodium tamari give these chickpeas plenty of savory flavor while baking them until crispy gives them that crunch you love for snacking. Since chickpeas are naturally rich in fiber and plant protein, this snack will also keep you satisfied through its balanced nutrition.

If there’s a dish to convince your family that plant-based meals can be nutritious AND delicious it’s Cheesy Artichoke and Asparagus Penne. The array of colors, from the tomatoes to the artichoke to the spinach and the green onion, give this vibrant dish vast antioxidant power. What’s more, this dish is packed with gut-loving prebiotic fiber from the legume pasta, leeks, asparagus, artichokes, and garlic. Cheesy Artichoke and Asparagus Penne may be able to coin the mantra, “Eat pasta — heal your gut!”

Steamed artichokes with a side of sauce is a classic. It’s been popularized in restaurants and on social media and cooking shows. It’s simple yet elegant, intriguing, and so much fun to enjoy as an appetizer. Serve steamed artichokes with the Plant-Based Aioli in the recipe or with a favorite sauce you have on hand. Visit the Chef’s Notes for suggestions on how to dive in once you’ve placed it in front of your guests!

With only a 15-minute preparation time and less than 30-minutes of cooking time, it’s hard to believe this soup is so incredibly flavorful! It’s also brimming with nutrition in the fresh herbs and spices, earthy leafy greens, hardy carrots, and satisfying beans. Make it for the week or freeze it in individual containers so you have soup in the months to come.

Here’s a fun fiber fact about pears — they contain six grams each, making them one of the highest-fiber fruits out there. They also have a hefty water content of 86 percent. Add high-fiber oats to the mix and you have yourself a sustaining, energizing breakfast. No time to make breakfast? Make these ahead of time and store them in the refrigerator for an easy grab-n-go healthy breakfast or snack!

Anthocyanins are what give purple fruits and vegetables their color. They’re also compounds that have been shown to improve cognition and foster a healthy gut, which may be linked to lower inflammation and prevention of lifestyle diseases. This bowl is not only packed with purple goodness, but it’s also full of flavor, texture, and other essential nutrients that contribute to overall health.

Peanut Butter and Cranberry Granola Bars take a little time to bake, but once they’re done, oh boy! These tasty treats (yes, they taste like a special treat!) are fit to keep you energized for long hours with protein-packed and fiber-rich nuts, seeds, and nut butter. Cranberries add both antioxidant power and delightful flavor contrast.

Use this easy-to-prepare dressing on salads, grilled veggies, or grain bowls to add bursts of color, lots of flavor, and plenty of nutrition. It’s delicious and can be made with either fresh or frozen blueberries.

Stay fueled and energized during a long hike, afternoon break, or while tending to your garden with FRN’s Trail Mix. Almonds, cashews, pecans, and pumpkin seeds maintain much of their nutritional value when they’re slow roasted, yet they still have the deep roasted flavor with a fun crunch. Add naturally sweetened cranberries and apricots to the nut and seed mix for a little sweetness. Carbohydrates from the dried fruit provide instant energy while the plant protein, healthy fat, and high fiber from the nuts and seeds help to maintain those energy levels.