We share with you here our family's recipes for nutritious, delicious and filling food.
Three White Coats aim to inspire you to take matters into your own hands (literally!) and eat healthily.
Quick to put together but bursting with full-bodied flavor, this hearty soup is rich in fiber, protein, vitamins (A, K, C, folate), lycopene and polyphenols (flavonoids, lignans). Make more than you need, as you will surely crave it tomorrow!
BAKED RICE WITH VEGETABLES & CABBAGE SALAD
This one pot wonder will fill you up with all three macronutrients: carbohydrates, proteins, and fats. The wholesome trio, combined with some acidity from the salad, make this a good option for rice lovers looking for a relatively low GI meal.
A nutritional powerhouse featuring an abundance of fiber, proteins, vitamins, and minerals, beans help control blood glucose levels and assist with weight-loss efforts. To avoid bloating, cook beans with peppermint, a known digestive aid.
SUMMER SQUASH SOUP
In the summer, farmers markets overflow with squash of various shapes and colors. For best flavor and texture choose medium-sized, firm and bright-skinned fruit. Light and plentiful in minerals and vitamins, this soup is perfect for hot weather.
BROCCOLI RABE AND SHIITAKE MUSHROOM PASTA
Boasting umami ("the fifth taste") and chewy texture, shiitake are a great stand-in for meat. Pair them with faintly bitter broccoli rabe for a comforting pasta dish rich in fiber, minerals (copper, selenium) and vitamins (A, K, C and even some D!).
Consumed like a grain but actually a seed, quinoa is a fantastic source of complete plant protein, providing all essential amino acids. Honoring quinoa's South American roots, this stew proves that healthy and delicious go hand-in-hand!
VEGGIED UP CABBAGE
Inexpensive and low in calories but packed with vitamin C, K, B6 and a slew of antioxidants, cabbage is a nutritional bargain. Combine it with other veggies for a health power-up and a boost in flavor and texture.
Crispy tortilla, flakey baked fish, and an abundance of fresh ingredients make these fish tacos a delightful healthy meal that can quickly be put together. The tangy mayo-yogurt sauce adds an extra touch of deliciousness!