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.
SUMMER BOUNTY SALAD
A veg-only take on salade Niçoise, this salad showcases the stars of farmers' markets in the summer: green beans and tomatoes. Indulge in a bit of crunch, a tad of tang and a whole lot of flavor and nutrition in this colorful delicacy.
FARMER'S PIE
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.
STUFFED CRIMINI MUSHROOMS
Often mistaken for a plant (they belong to the kingdom of fungi), mushrooms deliver meaty texture along with extraordinary antioxidant and anti-inflammatory power. Create yummy nuggets of health by stuffing crimini with figs and pine nuts.
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.
LENTIL SOUP
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!
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!
CHARD FARRO DOLMAS
A wonderfully nutty and nutritious grain, farro, stands in for white rice in this version of dolmas. Mix it with raisins, pine nuts, herbs and wrap in chard, to create plump packets of nutrition, stacked with fiber, protein, vitamins and minerals.
CHICKPEA FLATBREAD with CARAMELIZED ONIONS
BAKED FALAFEL
Like other members of the legume family, chickpeas, the main ingredient in falafel, are packed with protein, fiber, and folate. Crunchy on the outside, yet soft and moist on the inside, these nuggets will satisfy your nutritional needs and your senses.
SUNCHOKE SOUP
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.
PORTOBELLO BURGER
The texture, size, and color of portobellos are practically screaming "burger-patty-substitute". Combine a grilled or roasted portobello with sweet caramelized onions, a yolk-oozing egg, and some crunchy lettuce for a satisfying, protein-filled, meatless meal.
SHAKSHUKA
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.
BLACK LENTILS WITH
YOGURT
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.
CHILLI SIN CARNE
Inexpensive, versatile, and filling, beans are used and loved across the globe. They have an impressive amount of protein and enviable fiber content that supports gut health. In this meatless chili, veggies - and some cocoa- give beans an extra boost in nutrition and flavor.
FARRO with SWEET POTATOES, KALE and POMEGRANATE
ROASTED TOMATO QUICHE
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!
BROCCOLI RABE AND SHIITAKE
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!).
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.
BAMIA
In season at the same time, okra and tomatoes make a natural match in this delicious dish enjoyed throughout the Middle East and the Mediterranean. Low in calories, but high in vitamins (C, K) and minerals (magnesium, potassium), bamia will become one of your summer staples.
VEGETARIAN NOODLE SOUP
A combination of chewy noodles and warm, rich broth creates a magically comforting effect. The veggie-only broth does not lack in flavor but is abundant in minerals, vitamins, and, thanks to seaweed, iodine.
FISH TACOS
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!
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?
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.
BEAN STEW
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.