Planning meals that include some additional vegetables offers numerous health benefits. Consuming a diet rich in fruits and vegetables is associated with a lower risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer. That’s due to the fiber, vitamins, minerals, and antioxidants in these valuable food groups.

Lowering sodium and fat with better-for-you ingredients can improve nutritional value of comfort food recipes. Serve this protein and veggie-filled casserole paired with a leafy green salad and fruit for a simple weeknight meal.

Ingredients:

• 1 bell pepper, chopped
• 1 onion, chopped
• 2 celery stalks, chopped fine
• 4 cups cooked cubed chicken breast

• 1 can (10.75 oz) low fat, low sodium cream of mushroom soup
• 1 cup low-fat sour cream 1/4 cup water
• 1 cup corn flakes, crushed
• 1 Tbsp. paprika
• 2 Tbsps. chopped fresh parsley

Ingredients:

• 3 Tbsps. balsamic vinegar
• 1 Tbsp. spicy brown mustard (gluten free if needed)
• 2 Tbsps. olive oil
• 3 apples, cored and cut into 1/2-inch dice

• 5 cups torn Romaine lettuce
• 1/2 cup coarsely chopped walnuts
• 1/2 cup crumbled gorgonzola cheese
• Black pepper to taste

Cabbage is rich in vitamins C & K, and a source of fiber. As part of the cruciferous family (like broccoli, cauliflower and brussels sprouts), nutrients in cabbage may help with heart and digestive health. Plus, their antioxidants may reduce inflammation and help boost immunity. While cabbage is popular for St. Patrick’s Day, it’s a superfood that should be enjoyed year-round. If you take blood thinner medication, consult your doctor before increasing your intake of Vitamin K-rich foods.

Ingredients:

• 3 Tbsps. olive oil, divided
• 2-1/2 lbs. boneless beef chuck roast, cubed
• 2 tsp. Kosher salt, divided
• 1/2 tsp. ground black pepper
• 1 medium yellow onion, sliced
• 2 garlic cloves, minced

• 1/4 cup all-purpose flour
• 2 bottles (11.2 oz) Irish draught stout
• 3 cups lower sodium beef broth
• 6 medium red potatoes, diced
• 3 thyme sprigs
• 2 carrots, diced
• 2 cups green cabbage, sliced

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