Ingredients

• ½ cup wild rice
• 2 cups brown rice (brown jasmine rice is great)
• 4 ½ cups vegetable or chicken broth
• 3-5 leaves fresh sage, finely chopped
• ⅓-½ cup chopped fresh parsley
• salt and pepper, to taste
• 2 tablespoon olive oil
• 1 onion, chopped (or onion and one shallot)
• 3 stalks celery, sliced
• 5 mushrooms, sliced
• 1 clove minced garlic (optional)

Instructions

Boil wild rice in two cups water about 50 minutes until tender.

Meanwhile, place brown rice and 4 cups broth in separate pot and bring to boil, then reduce to low heat, cover, and cook for 50 minutes or until done.

Pour olive oil into sauté pan.

When pan is hot, add onion, celery, and mushrooms, and cook for about 5 minutes. Add parsley and sage, garlic if using, and sprinkling of salt and pepper, then continue cooking until vegetables are soft.

Mix both rices and vegetable mixture, add more vegetable broth if it is too dry, reheat if necessary, and serve.

Yields 12 servings.

Nutrition Facts

Serving ½ cup

• Calories 181.0
• Total Fat: 3.8 grams
  • Saturated Fat: 0.67 grams
  • Trans Fat: 0.0 grams
• Carbohydrates: 31.9 grams
  • Fiber: 1.93 grams
  • Sugar: 1.4 grams
• Protein: 5.59 grams
• Cholesterol: 0 milligrams
• Fiber: 1.93 grams
• Sodium: 63.4 milligrams

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Ingredients

• 10 cups curly kale, rinsed, drained, shredded
• 1 cup carrots, shredded
• 1 cup red cabbage, shredded
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 cup water
• 1 ½ cups fresh cilantro, de-stemmed
• 1 cup fresh Italian parsley, de-stemmed
• ¼ cup lime juice, freshly squeezed
• 1 tablespoon lime zest
• 6 pitted dates
• 3 tablespoons Tahini
• 3 tablespoons hempseeds
• 2 tablespoons tamari
• 1 large clove garlic, peeled and crushed
• ½ teaspoon cayenne

Instructions

In large salad bowl, combine kale, carrots, and red cabbage.

In blender, combine cannellini beans, water, cilantro, Italian parsley, lime juice, lime zest, dates, tahini, hempseeds, tamari, garlic, and cayenne. Blend on high speed for 1 minute or until creamy and smooth.

Pour dressing over salad, toss to evenly distribute, and serve immediately.

Variation: Substitute 1 cups other fresh herbs like dill or basil for the cilantro.

Yields 12 servings.

Nutrition Facts

Serving 1 cup

• Calories 270
• Total Fat: 8.0 grams
  • Saturated Fat: 1.0 grams
  • Trans Fat: 0.0 grams
• Carbohydrates: 43 grams
  • Fiber: 5.0 grams
  • Sugar: 8.0 grams
• Protein: 13.0 grams
• Cholesterol: 0 milligrams
• Fiber: 5.0 grams
• Sodium: 252 milligrams

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Ingredients

• 1 cup raw quinoa
• 2 cups water
• 4 tbsp olive or canola oil
• 2 cups finely chopped onions
• 1 Granny Smith apple, peeled, cored and finely chopped
• ½ tsp dried thyme
• 3 sprigs rosemary

Instructions

Place quinoa in large, ungreased skillet and toast, stirring frequently, over medium heat until quinoa has nutty aroma and has darkened slightly. Remove quinoa from pan and simmer in water, covered, until tender. There should be about 4 cups.

Heat olive or canola oil in skillet. Add onions and apple and cook over medium heat, stirring frequently, until onions and apples become very tender and golden brown.

Stir in cooked quinoa. Add thyme, season to taste with salt and pepper. Cook gently until heated through. Fold in parsley and serve as side dish with poultry or meat or use as stuffing.

Yields 4 servings.

Nutrition Facts

Serving Size ¼ of the yield

• Calories (kcal) 162.05
• Fat (g) 8.15
  • Saturated Fat (g) 1.05
  • Trans Fat (g) 0.05
• Cholesterol (g) 0.0
• Sodium (mg) 2.65
• Carbohydrates (g) 19.4
  • Fiber (g) 2.35
  • Sugar (g) 3.3
• Protein (g) 3.5

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Ingredients

• 2 zucchini, peeled and chopped
• ¼ eggplant, peeled and diced
• 2 carrots, diced
• 4 cherry tomatoes
• ½ red onions, sliced
• ½ red bell pepper, sliced
• ¼ yellow bell pepper, sliced
• 2 tablespoons olive oil
• ¼ teaspoon dried rosemary
• ¼ teaspoon dried thyme
• ½ teaspoon bay leaves, crushed
• ¼ teaspoon dried oregano
• ½ clove garlic, minced
• 1½ teaspoons fresh lemon juice
• ¼ teaspoon grated lemon zest
• salt and pepper, to taste

Instructions

In a large bowl mix the zucchini, eggplant, carrots, tomatoes, onions and peppers with oil, rosemary, thyme, bay leaves, oregano, garlic, lemon juice, lemon zest, salt and pepper. Cover and chill for at least two hours, and preferably overnight.

Preheat oven to 400°F (200°C).

In large roasting pan, roast vegetables, uncovered, for 20 minutes, or until tomatoes have split and edges of some of vegetables are starting to crisp. Remove from oven and stir before returning to oven for another 20 minutes. At this time reduce heat to 200°F (95°C) and continue cooking until vegetables are tender, turning every 20 minutes.

Yields 4 servings.

Nutrition Facts

Serving Size ½ cup

• Calories: 50.9
• Fat: 3.65 grams
  • Saturated Fat: 0.5 grams
  • Trans Fat: 0.0 grams
• Cholesterol: 0.0 grams
• Sodium: 17.25 milligrams
• Carbohydrates: 4.3 grams
  • Fiber: 1.25 grams
  • Sugar: 2.7 grams
• Protein: 0.95 grams

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.