Cabbage is full of nutrients including fiber, folate, Vitamin K, and potassium, all with very few calories. Potassium contributes to blood pressure control, which can help protect heart health. Other valuable nutrients help fight inflammation and aid digestion. Cooked cabbage can be easier to digest but some of its’ nutrients are sensitive to heat. Raw cabbage is most often used as an ingredient in creamy coleslaw, but there are many ways to keep the nutrients, kick up the flavors and shed the high calories. Use bagged coleslaw in an entrée instead of just covered with dressing!

Ingredients:

• 3 Tbsps. no sugar added unsalted creamy peanut butter
• 2 Tbsps. chili garlic sauce
• 1 Tbsp. fresh lime juice
• 1 Tbsp. less-sodium soy sauce

• 1 bag (14 ounces) classic coleslaw
• 12 large bibb lettuce leaves
• 3 cups shredded, cooked chicken
• 1 large avocado, peeled, pitted and thinly sliced

Ingredients:

• 1 boneless pork loin end roast (1 pound)
• 2 Tbsps. honey
• 2 Tbsps. less-sodium soy sauce
• 1 Tbsp. minced fresh ginger
• 8 (6-inch) extra thin yellow corn tortillas
• Nonstick cooking spray

• 1/2 cup nonfat plain Greek yogurt
• 2-1/2 tsps. sriracha
• 1 cup reduced fat shredded cheddar cheese
• 3 cups coleslaw mix
• 1/4 cup thinly sliced scallions

Recipes are like templates, where ingredients can be varied based on what you have to use up or to change flavor profiles. Choose a recipe where you can change up seasonings or sauces, or vary the types of protein, grains and vegetables. With the same basic recipe, you can cook an Asian stir-fry or a Mexican rice bowl with ingredient variations. Check what items are on sale, use up leftovers or batch cooked item.
See how many different combinations you can make from these basic recipe templates.

Ingredients:

• 4 bell peppers
• 1 cup salsa
• 2 tsps. seasoning mix

• 2 cups cooked protein
• 3/4 cup shredded or crumbled cheese

Ingredients:

• 2 cups cooked grains
• 2 cups chopped vegetables (raw or cooked)
• 12 oz. cooked protein, cut bite-sized (about 2 cups)

• 1/4 cup toppings
• 1/4 – 1/2 cup sauce or marinade

Leafy greens and salad kits are a great base for quick meals.
Fresh Express has created a wide range of quick, nutritious recipes featuring their packaged greens and salad kits. They offer a shortcut to a delicious meal in no time. Meal prep is also key to serving home-cooked meals when your time is limited. Prep fruits and vegetables for the week. Cook up meat, pasta, and grains ahead of time. Purchase no salt added, canned beans. These key ingredients combine into a variety of tasty recipes. Meatless meals can be a delicious, affordable option. Skip the meat and enjoy a complete source of protein by combining beans and quinoa.

Ingredients:

• 1 (5 oz.) package Fresh Express Organic 50/50 Mix
• 1 cup quinoa, cooked and cooled
• 1 can white cannellini or black beans, drained and rinsed
• 1 Tbsp. red wine vinegar
• 1/2 cup red bell pepper, chopped
• 1 cup grape tomatoes
• 1 cup cucumber peeled, seeded and chopped
• 1/4 cup fresh cilantro, chopped coarsely
• 1 avocado, cut into pieces

Dressing:

• 4 Tbsps. fresh lime juice
• 1 Tbsp. rice vinegar
• 1/3 cup olive oil
• 1/2 tsp. sugar
• 3/4 tsp. salt
• 1 tsp. ground cumin
• 1/2 tsp. chili powder

Ingredients:

• 1 package Fresh Express Green & Crisp Salad Mix
• 1 cup broccoli florets
• 1 medium cucumber, peeled & sliced

• 1 cup sugar snap peas
• Salad dressing of choice
• 1/2 cup almond slivers, toasted

Heart-healthy foods include lean meats, fish, plant-based proteins, fruits, vegetables, leafy greens, whole grains, fat-free and low-fat dairy, and healthy fats. Leafy greens like spinach supply potassium, calcium and magnesium – nutrients linked to heart health and blood pressure regulation. Fish and seafood, like tuna, salmon, trout and shrimp, consumed twice a week contribute heart-protective omega-3 fatty acids. Nuts also contain omega-3s that lower triglycerides, prevent dangerous heart rhythms and reduce the risk of developing blood clots. In fact, walnuts have the most omega-3s of any other tree nut (2.5g/oz of ALA). Eat nuts in small portions – consuming too many eliminates their benefits!
What combination of heart-healthy ingredients will you try in a salad for your next lunch or dinner?

Ingredients:

• 2/3 cup California walnuts, coarsely chopped
• 1/2 cup finely chopped red onion
• 1/2 cup chopped red bell pepper
• 2 (5-oz.) cans water packed chunk tuna
• 1 (15.5-oz.) can garbanzo beans, rinsed and drained

• 2 Tbsps. lemon juice
• 2 Tbsps. extra virgin olive oil
• 2 Tbsps. chopped fresh parsley
• 4 cups shredded or baby romaine lettuce
• Salt and pepper to taste (optional)

Ingredients:

• 1/2 cup olive oil
• 1/4 cup vinegar, champagne or white wine
• 1 Tbsp. honey
• 1 tsp. poppy seeds
• salt and pepper to taste

• 6 cups broccoli florets, bite-sized pieces
• 1-1/2 cups California walnuts, toasted
• 4 strips bacon, cooked and roughly chopped
• 1 cup red grapes, halved or quartered
• 1/2 cup red onion, julienne strips

Ingredients:

• 1/2 cup ripe, fresh avocado (halved, pitted, peeled and mashed)
• 2 large eggs
• 1 tsp. fresh lemon juice
• 3/4 cup whole wheat flour
• 1/4 tsp. baking powder

• 1/4 tsp. baking soda
• 1/4 tsp. salt
• 2 Tbsps. Sugar or monk fruit sweetener
• 1/2 tsp. vanilla extract
• 1/3 – 1/2 cup milk (dairy or plant based), as needed to thin batter
• OPTIONAL ADD-INS: plain Greek yogurt, scrambled eggs, nut butter, low-sugar fruit jelly or fresh fruit.

Ingredients:

• 4 large flour tortillas
• 1 cup shredded cooked chicken
• 4 slices cooked turkey bacon
• 8 lettuce leaves

• 1 tomato, sliced
• 1/2 cup Cheddar cheese, shredded
• 1 Tbsp. Italian dressing
• 1 ripe, fresh avocado, halved and pitted