Nutrition

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22 Oct: One-Pot Veggie Pasta

INGREDIENTS: 2 teaspoons extra-virgin olive oil 1/2 medium yellow onion, chopped 1 (8 oz.) package button mushrooms, sliced 2 cloves garlic, minced 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon red pepper flakes (optional) 2 cups low-sodium vegetable broth 1 (14.5 oz.) can fire-roasted diced tomatoes 10 oz. thin whole-wheat spaghetti noodles 3 cups fresh spinach or baby spinach 1/4 cup grated Parmesan cheese, plus extra for serving For serving: 1/4 cup fresh chopped basil or parsley (optional)

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15 Oct: Sun-Dried Tomato Chicken

Ingredients: 1 tablespoon Olive Oil 4 large Chicken Breasts (whole or cut into strips) 1/4 cup Chicken Broth 1 tablespoon Cornstarch 2 cloves Garlic, minced 1/2 cup Coconut Cream 1/2 cup Sun-Dried Tomatoes (drained if packed in oil) 1/2 cup Fresh Basil, chopped  Sea Salt  Pepper

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24 Sep: Spanish Cauliflower Rice

Ingredients: 1 large head of cauliflower 2-3 small carrots 2 tablespoons butter 1 and 1/2 teaspoons chicken bouillon* 1 teaspoon salt 1 tablespoon chili powder 1 teaspoon cumin 1 8-ounce can tomato sauce (most of the can) chopped cilantro, to garnish

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17 Sep: Chicken Meatballs with Coconut Curry Sauce

Ingredients: MEATBALLS 1/2 cup roughly chopped carrots 1/4 red onion, chopped 2 tablespoons dried cilantro Juice of 1 lime 2 tablespoons basil 1 tablespoon soy sauce 1 teaspoon ground ginger 1 clove garlic 1/2 teaspoon ground cumin 1/4 teaspoon red chili flakes 1/4 teaspoon each sea salt and pepper 1 lb ground chicken

carbs

16 Feb: Carbohydrates: What Are They and How Do They Impact Our Lives?

What is the first food that comes to mind when you hear the word carbs? Maybe its bread, pasta or even potatoes. I am here to tell you that you are most definitely not wrong. But did you know that fruits and vegetables are carbs as well? This is true! I know shocking right!? Before you ban all carbs from your diet, let me give the 411 on why carbs are very healthy for you and why they need to be in your diet.