Three White Coats
We share with you here recipes for nutritious, delicious and filling food.
These recipes do not need to be followed to the letter. They are meant to illustrate how easy it is to take matters into your own hands (literally!) and eat healthily.
Carrots and peas and corn, oh my! Combining a variety of veggies, this pie is a perfect way to use up your leftovers or clean out your refrigerator. Packed with nutrients (vitamins A, B, C, K.., minerals, fiber, protein) and rich in taste, it is a filling one-pot dish that everyone will enjoy.
SALMON, LEEK and POTATO QUICHE
Exuding French flair, this sophisticated quiche is a delicious way to increase the intake of heart-healthy omega-3 fatty acids. Opt for wild-caught Alaskan salmon that is currently on the Seafood Watch's "super green list"- good for you and the ocean!
DELICATA AND LEEK POLENTA
As pretty as a decorative pumpkin, delicata squash has a sweet and creamy flavor reminiscent of the sweet potato. Needing only minimal prep, this carbs-rich dish, full of vitamins (A, B, C, K), minerals (copper, magnesium, manganese), and fiber, comes together in no time.
CREAMY KABOCHA SOUP
Lower in carbs and calories than its better-known cousin, the butternut squash, kabocha brings creamy, colorful and vitamin A-packed delight to any soup, stew, or curry. Keeping the skin on makes cooking prep easier while boosting the fiber content and flavor profile of the dish.
KALE AND BEAN TUSCAN SOUP
Even on their own, the ingredients of this comforting and filling soup have impressive health benefits, but when combined they pack a mighty nutritional punch. An abundance of protein, fiber, folate, and lycopene, paired with a wealth of vitamins (A, K, C...) and minerals (manganese, magnesium, potassium, phosphorous...) for good measure, make this soup a nutrition bomb!
Ginger lookalikes, sunchokes have a nutty and slightly sweet flavor that works well in soups, salads (sunchokes can be eaten raw), or in mixed veggie roasts. Dubbed "the potato of diabetics" for containing no starch, sunchokes are a rich source of inulin, a dietary fiber that supports the growth of beneficial gut bacteria and promotes gastrointestinal health.
BLACK LENTILS WITH
Resembling the famous caviar variety, black or beluga lentils are an excellent source of protein, fiber, and anthocyanins - health-boosting, intensely colored antioxidants. The combination of probiotics (beneficial microorganisms present in yogurt) and prebiotics (lentil fiber that serves as food for probiotics) might do wonders for your gut microbiome.
FARRO with SWEET POTATOES, KALE and POMEGRANATE
ROASTED TOMATO QUICHE
VEGETABLE LASAGNA &
Lasagna is so universally loved that this veggie version may be a perfect dish to introduce Meatless Mondays into your life. Packed with earthy crimini mushrooms, tender baby spinach, and creamy bechamel sauce, who needs meat?