Chickpeas with Fresh Herbs and Spiced Tomatoes

In a small bowl, mix coriander, cumin, red pepper flakes, sumac, minced garlic, and salt. Lay out the halved tomatoes on a baking sheet and sprinkle with the spice mixture. Let sit while preparing the chickpeas.  

To prepare chickpeas, thinly slice red onion and roughly chop fresh herbs. Add to a small bowl and toss with chickpeas and vinegar. Add olive oil and season with fresh ground pepper. Stir and taste. Add more salt, pepper, and/or olive oil, if desired.  

When ready to enjoy, first serve a scoop of chickpeas and then top with tomatoes. Can be eaten as a side salad, on top of toasted bread, or with romaine lettuce leaves. 

Substitution: 1-2 tsp lemon juice can be used in place of sumac.

Nutrition per serving: 180 calories; 9g total fat (1g saturated); 390 mg sodium; 20g carbohydrates; 7g dietary fiber; 5g sugar (0g added sugar); 7g protein 

Submitted by University of Utah Dietetic Intern Britta Retzlaff

Summer Peach Salad

In a small sauté pan on low heat, add almonds. Toast until slightly browned. 

Meanwhile, cut peaches into thin slices. Dice avocado. Thinly slice red onion. Note: soaking onion in cold water 10-30 minutes will help reduce the strong flavor. 

Add peaches, avocado, red onion, almonds, blueberries, and spinach and arugula mix to large bowl. Crumble goat cheese on top and drizzle with Harmons lemon poppy seed dressing. Season with salt and pepper. 

280 calories; 19g total fat (3.5g saturated); 160 mg sodium; 22g carbohydrates; 6g dietary fiber; 14g sugar (1g added sugar); 7g protein 

Blueberry-Banana Smoothie 

Place all ingredients in a blender and puree.  This can be made in advance and frozen into single-serving portions. 

Nutrition per serving: 220 calories; 0g total fat (0g saturated); 60mg sodium; 41g carbohydrates; 4g dietary fiber; 28g sugar (0g added sugar); 13g protein 

Balsamic Berry Mozzarella Skewers

Rinse all berries. Remove stems of strawberries and discard. Slice into 1/4″ thick rings. Toss all berries in a medium-sized bowl with 1/4 cup Harmons premium balsamic vinegar. Refrigerate for 30 minutes to 4 hours. Slice fresh mozzarella ball into 1/4″ thick slices, then cut slices into quarters. Halve large basil leaves, leave smaller leaves whole.

Assemble skewers by starting with threading on a blueberry, alternating the remaining ingredients, and ending with a blueberry.

Plate skewers, drizzle with remaining balsamic vinegar, and sprinkle with kosher salt.

Makes about 20 skewers.

Nutrition per serving (2 skewers): 110 calories; 5g total fat (3g saturated); 190mg sodium; 14g carbohydrates; 2g dietary fiber; 10g sugar (0g added sugar); 6g protein 

Mediterranean Sheet Pan Frittata

Preheat oven to 425°. Slice red onion into thin strips, cherry tomatoes in half, and zucchini into thin half moons. Place all vegetables on a 13″ x 18″ baking sheet. Drizzle with 2 tablespoons olive oil and lightly sprinkle with 1/8 teaspoon salt and a pinch of black pepper. Roast in oven for 15 minutes.

While roasting, whisk together 12 eggs, 1/2 cup reduced-fat milk, 1/4 teaspoon oregano, and 1/4 teaspoon salt. After 15 minutes, remove baking sheet and stir roasted vegetables with spatula. Pour egg mixture over vegetables, then sprinkle 1/4 cup crumbled feta evenly across the baking sheet. Roast for an additional 10 minutes, or until the egg is just set in the center.

Portion into 6 servings. Serve immediately, or refrigerate and reheat for quick breakfasts.

Oranges with Gingered Yogurt and Pistachios

Grate fresh ginger with a microplane until there is 1/2 a Tbsp. Stir ginger into yogurt then set aside.

Finely chop the pistachios, then set aside.

Peel the oranges by slicing off the top and bottom ends, then cut off the rest of the peel in vertical strips around the sides, following the curve of the fruit. Slice into 1/4 inch thick disks.

Spread gingered yogurt onto a serving plate, then arrange orange slices in an ombré design. Top with chopped pistachios, and serve immediately.

Green Bean and Hazelnut Salad


1. Preheat oven to 325 degrees.

2. Roast hazelnuts until fragrant and gold brown, about 15 minutes. Set them aside to cool. Once cool, place roasted hazelnuts on a towel and rub between palms to loosen skins. Roughly chop and set aside.

3. Blanch beans in salted water until tender, about 4-6 minutes. Have a bowl of ice water ready to shock beans briefly after.

4. While beans are boiling, make the dressing in a large salad bowl by whisking Dijon, balsamic, honey, garlic and shallot. Slowly whisk in olive oil until emulsified.

5. Once the beans have slightly cooled from blanching, add the beans and sliced celery to the dressing and toss altogether. Season with salt and pepper and garnish with parmesan if desired.

Apple Chèvre Kale Salad

Remove stems and slice kale into thin ribbons. Place in large bowl, add 1/4 tsp salt, then massage kale for 1 minute. Whisk together lemon juice and olive oil in a separate bowl and add to salad. Toss to coat and set aside.

Halve the dates lengthwise then slice into thin strips. Cut apple into thin matchsticks. Add dates, apples, pecans and cheese to kale. Season with salt and pepper and toss well.

Sesame Noodles with Chicken

Cook noodles according to package direction (being careful not to overcook). Drain, rinse with cold water and add to a large serving bowl. Add cabbage, carrots, bell pepper, green onions and edamame to the bowl.

In a separate bowl, combine tamari, sesame oil, lime juice, ginger, garlic and red pepper flakes. Whisk until blended.

Drizzle dressing over vegetables and noodles and add toasted sesame seeds. Use tongs or your hands to combine all ingredients.

Nutrition per serving: 290 calories; 12g total fat (2g saturated); 550mg sodium; 28g carbohydrates; 4g dietary fiber; 3g sugar (0g added sugar); 21g protein 

Tuna, Tomato, and Cannellini Bean Salad

Whisk together oil, lemon juice, and garlic in a medium bowl. Add beans, tomatoes, onion, and parsley and toss together. Gently stir in tuna. 

If using lettuce, divide equally onto small plates and top with the tuna salad.

Nutrition per serving: 270 calories; 11g total fat (1.5g saturated); 320 mg sodium; 23g carbohydrates; 8g dietary fiber; 2g sugar (0g added sugar); 23g protein