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

Crispy Curry Tofu

Remove tofu from package and cover the top and bottom with paper towels or a clean cloth. Place a heavy skillet on top of the covered tofu and allow gravity to press the water from the tofu for 10-30 minutes.

On the stove, heat the oil in a pan over medium-high heat.

In a bowl, combine the curry powder, cornstarch, garlic powder and salt.

Cut the pressed tofu into 1” cubes and add to the bowl with the cornstarch mix-ture and toss until the tofu is coated.

Add the tofu to the oiled pan and cook for 3-5 minutes, tossing occasionally with a spatula to get the tofu golden and crisp on all sides. Remove tofu from the pan and discard the remaining oil. Serve and enjoy!

Nutrition per serving: 370 calories; 22g total fat (1.5g saturated); 590mg sodium; 23g carb; 3g dietary fiber; 0g sugar; 22g protein

Weeknight Red Lentils

Heat the olive oil in a large sauté pan on medium heat and add the onion, cooking for 4 minutes. Stir in the garlic and ginger and continue cooking until fragrant, about 1-2 minutes. Steam the bag of butternut squash cubes, available in the produce department, in the microwave according to the package directions. Add two cups of squash to the pan, storing any additional in the refrigerator. Add the turmeric, curry powder, salt, ground cumin, caraway seeds, and ground coriander to the pan, mixing everything together and cooking for an additional 3 minutes. Add one cup of vegetable broth to deglaze the pan, then add the remaining two cups of broth, diced tomatoes, and lentils, stirring the mixture together. Cover and let simmer for 30 minutes. Remove from heat and portion into bowls, adding chopped cilantro on top for garnish. This recipe pairs well with spinach and brown rice.  

Nutrition per serving: 320 calories; 5g total fat (0.5g saturated); 330mg sodium; 53g carbohydrates; 19g dietary fiber; 8g sugar (0g added sugar); 17g protein 

Soba Noodles with Tofu and Noodles

Preheat oven to 375° and place racks in upper and lower thirds of oven.

In a bowl, toss kale, coconut, squash, tofu, salt and pepper, and 4 tablespoons olive oil until coated. Evenly divide mixture between 2 lined rimmed baking sheets and roast, tossing and rotating baking sheets halfway through, until kale is crisp, coconut and tofu is browned, and butternut squash is tender, about 30 minutes.

Meanwhile, in a large pot of boiling water over high heat, cook noodles according to package directions. Drain and rinse under cold running water. Shake off any residual water and place noodles in a clean large bowl.

In a small bowl, combine tahini, soy sauce, sesame oil, red pepper flakes, remaining 1/2 cup olive oil, and lime zest and juice. Whisk dressing until smooth. Pour half over noodles and toss to coat.

Add half of kale mixture to noodles and toss to incorporate. Drizzle in more dressing as needed, tossing until noodles are creamy; season with salt. Pile remaining kale on top. Drizzle with more sesame oil. Garnish with green onions.

Utah Peach Nice Cream

“Nice cream” is the term for puréed frozen bananas that resemble soft serve ice cream. For this version, we added peak-of-season Utah grown peaches and froze them ourselves. You can substitute peaches from the freezer section if desired, but if you do, you may need to add a small amount of maple syrup to sweeten.

In a food processor, add frozen peaches and bananas. Let sit at room temperature to thaw slightly, about 5 minutes.

Add vanilla, oatmilk, and maple syrup, if using, to food processor. Pulse until fruit starts to break into smaller pieces. Use a spatula to occasionally stir mixture. It may take up to 10 minutes to fully puree. The finished product will resemble soft serve ice cream.

Serve immediately for very soft “nice” cream. If it has started to melt too much, place in a container and freeze for 1 hour. For firmer “nice” cream, freeze for 4 hours. Once frozen, let nice cream thaw slightly to make it easier to scoop.

Nutrition per serving (not including maple syrup):  90 calories; 1g total fat (0g saturated); 5mg sodium; 21g carbohydrates; 3g dietary fiber; 14g sugar (0g added sugar); 2g protein

Pineapple Mango Coconut Popsicles

In a medium bowl, add coconut milk, almond yogurt, vanilla bean paste, and coconut shreds and whisk until well combined.

In a food processor, add fruit and pineapple juice and pulse until coarsely chopped. Add fruit to coconut milk-yogurt bowl and stir until well mixed.

Divide mixture evenly among popsicle molds. Transfer to freezer and freeze until frozen, 2-4 hours. Serve with Tajin seasoning for an extra kick.

Nutrition per serving: 70 calories; 4.5g total fat (2g saturated); 15mg sodium; 8g carbohydrates; 1g fiber, 5g sugar (1g added sugar); 1g protein

Brussels Sprouts, Kale and Squash Salad

Preheat oven to 400°.

To make the salad, on a sheet pan, toss sprouts and squash with a small amount of olive oil, salt, and pepper. Roast until golden and crispy on the ends, about 8 minutes. Let cool for 15-20 minutes.

In a large bowl, add kale. Drizzle with oil and salt. Massage with your hands until kale starts to break down and soften. Add roasted sprouts and squash and toss.

To make the dressing, in a bowl, add balsamic, tamari, garlic, and basil. Slowly whisk in olive oil to emulsify. Season with salt and pepper.

Dress salad, adding in small amounts so as not to overdress. Toss and serve.

Mango Chia Pudding

In a pint sized canning jar with a tight-fitting lid, add cardamom, chia, and mango. Add agave and Ripple milk.  Immediately screw on lid tightly and shake well (if you wait too long the chia seeds clump together).  Shake well again every couple of minutes for about 10 minutes (this will allow the chia and mango to more evenly distribute through the liquid). Refrigerate for at least 30 minutes and up to three days. 

Nutrition per serving:  360 calories; 15g total fat (1.5g saturated); 180mg sodium; 42g carbohydrates; 12g dietary fiber; 19g sugar (5g added sugar); 17g protein


If you are making multiple servings at a time, you can add dry ingredients to all jars, but add agave and Ripple milk one jar at a time and shake well before moving on to next jar.

To use fresh mango, replace 1/4 dried mango with 1/2 cup diced fresh mango and reduce Ripple milk to 1 cup.

Romesco Sauce

In the bowl of a food processor fitted with blade attachment, add walnuts, oil, paprika, ancho chile powder, garlic, roasted bell pepper, lemon, salt, and pepper and pulse until coarsely ground. Transfer to a small serving bowl and set aside about 20 minutes before serving.

Pipian Sauce for Steak

In a heatproof bowl, cover chiles with boiling water and let stand for 15 minutes. Drain the chiles, discarding any seeds and stems, and coarsely chop.

In the bowl of a food processor fitted with blade attachment, add chiles and garlic and pulse until finely chopped. Add pumpkin seeds, almond butter, vinegar, and 1/2 cup of warm water and pulse until a coarse paste forms. With machine on, add oil in a steady stream. Season with salt and pepper. Transfer to a bowl and set aside about 20 minutes before serving.