Three White Coats

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. 

LENTIL SOUP

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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.  

VEGETABLE LASAGNA & CUCUMBER SALAD

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? 

BEAN STEW

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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. 

SALMON, LEEK & POTATO QUICHE

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Exuding French flair, this sophisticated quiche is a delicious way to increase 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! 

SUMMER SQUASH SOUP

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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!). 

QUINOA STEW

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.