Category: Mains

This dish comes together perfectly with just a bit of planning ahead. Make the barley and dressing on a day when you have a bit more time and store it away so that you simply have one step when it comes to making the dish — baking the tofu, mushrooms and pineapple. Looking ahead at recipes to see what can easily be made in advance is a huge time saver!

New to freekeh? This fiber-filled, earthy grain can create delicious salads, grain bowls, or porridge and takes only 25 minutes to cook. Middle Eastern Freekeh and Chickpea Pilaf is quite simple to make and, trust us, the flavor will make your heart sing with delight! Tip: Double the recipe because it’ll get gobbled up quickly!

Cover your nutritional bases first thing in the morning with these scrumptious Blueberry Poppy Seed Pancakes. Get omega-3s from flax meal; fiber, protein, and iron from buckwheat; calcium from poppy seeds; and vitamin C from blueberries. What’s more, these fluffy pancakes also have an optimal blend of macronutrients plus lots of fiber that will help to balance blood sugar and keep you satiated throughout the morning.

Bursting with flavor, textures, and nutrients, Super Greens Salad with Bulgur and Lentils is super satisfying! It’s filling, too, so it can easily serve two people as a main dish or four people as a side dish. This delightful salad comes together in minutes when the dressing, bulgur, and lentils are ready to go. Pro tip: If you’re cooking the bulgur and lentils from scratch, plan to cook them at the same time since bulgur cooks in 12–15 minutes and lentils cook in 25–30 minutes. While they’re cooking, prep your dressing. Having these three components available will make assembling this dish a breeze!

Impress family and friends with this restaurant-style garlic ginger (oil-free!) stir-fry that comes together quickly and easily. Green beans, carrots, and onions create an inviting array of colors along with lots of nutrition like fiber, vitamin A, and vitamin C. Enjoy this dish alongside a main meal or make it the main meal by adding it to a bed of your favorite whole grains.

Full disclosure — this dish includes multiple steps and ingredients, but, trust us, the end result is absolutely worth it! Green Bean Casserole is seemingly indulgent, but loaded with nutrition thanks to the mushroom and cauliflower gravy, cashew sour cream, and baked (not fried!) crispy onions. And the green beans, of course! To help this come together with ease and efficiency, make the Cashew Sour Cream and Mushroom Gravy ahead of time (see Chef’s Notes).

This grain bowl tops the charts for two reasons: First, cruciferous veggies are nutrition powerhouses and have been shown to prevent cancer, fight heart disease, and foster gut health. Second, making quinoa and lentils couldn’t be easier! They go in the same pot to cook together and finish together (broccoli and radish do the same — roast together and finish together). It’s like they’re all best friends holding hands while they cross the finish line. To assemble, simply layer the quinoa, lentils, broccoli and radish in a bowl with some leafy greens of your choice and top it with some Miso Peanut Sauce for a tasty and satisfying bowl the whole family will love.

Picture this — a delightful apple pie aroma captivates your senses and gently nudges you in the morning as you move to start the day. And, all you need to do is walk into the kitchen to serve yourself a bowl of this comforting and nourishing breakfast. It’s waiting for you because you prepped it the night before! Amaranth and teff take the place of oats to add variety and inspiration to your recipe repertoire. Enjoy all that their nutty flavors, plenty of nutrition, and a fun texture to start your day.

This burger is simple and delicious! Beets are rich in natural compounds called nitrates, which are converted to nitric oxide, a compound that dilates blood vessels and increases blood flow. This can lower blood pressure and support heart health. Top the burgers with avocado and pickled red onions (another winter veggie!) to make this a meal high in nutrients like vitamins C, E, and K, as well.

Thanks to fiber-filled quinoa, lentils, squash, bell pepper, and mushrooms, you can meet your daily fiber intake in this meal alone, not to mention getting plenty of other nutrients, like plant protein and vitamins A and C. The flavors and aromas in this dish embody the warmth and comfort of the autumn season!