Recipes

Zesty. Crunchy. Tender.  This bean salad makes a great side dish as well as a protein and fiber-packed snack.

Feel free to use any type of beans and add any chopped, fresh veggies you like.  

Carrots get a bad rap. These slender orange-hued veggies are avoided because they are too high in sugar. The fact is, you'd have to eat around 3 cups of these antioxidant power houses to make your blood sugar rise significantly. I don't know about you, but I'm not in the habit of eating that many carrots at one time. One serving of carrots (about half a cup) has: 30 calories, 2 grams fiber, 7 grams carbohydrates (4 grams sugar), 234% of your recommended Daily Value of vitamin A, and a load of antioxidants (carotinoids, hydroxycinnamic acids, anthocyanindins). Studies show that orange/yellow vegetables are strongly linked to reduced risk of cardiovascular disease. And other components in carrots have been linked with the reduction of colon cancer risk . So go ahead and eat your carrots!

I know what you are thinking: Kale and Brussels sprouts together??  Gosh that must taste awful.

I thought the same thing when looking at the recipe.  Two cruciferous, bitter veggies melded together in a salad.  raw.

But then I got adventurous.  What if I added a vinaigrette and then seared them in a hot pan? And maybe added some Parmesan and toasted almonds on top? 

Try this recipe out.  Your liver will thank you.

{Cruciferous vegetables have antioxidants in them that activate enzymes in your liver.  These enzymes are the ones that help to detoxify substances in the body.  Kinda like scrubbing bubbles for your insides.  Only healthier.}

Mashed cauliflower. Let me tell you, it's not what you imagine, it's BETTER! In fact, this mashed-potato substitute has so much flavor you may just want to eat the entire pot. Like I did. (Shh). The addition of butternut squash to this recipe makes it creamier and brings a hint of sweetness. The recipe is balanced out with some dill, bouillon and garlic. You'll never go back to plain potatoes again!

These salmon cakes will be a hit in your house! Pretty darn easy too, just a little messy. But what's a good dinner without a little sticky goodness? Be prepared to get your hands into it! This is one of those meals that takes minimal prep for maximal flavor. Not to mention that canned salmon is just as nutritious as fresh salmon (and is always wild!), and yet is about a fifth of the price. I'll take it. 

TIP:Large cans of salmon still have the skin and bones in it. Simply take out the skin and most of the bones, but only worry about the big vertebrae, the smaller bones will dissolve and provide you with calcium! **The smaller cans of salmon do not have bones or skin!

Enjoy this smoothie for breakfast or snack or anytime during the day!  It's a "core" food :)

If you are looking for something sweet but without refined sugars and flour, look no further! These cookie balls provides 3 grams of fiber per cookie, are made from only 4 ingredients and you don't even have to cook them!

Inspired by the Ultimate Paleo Guide, this Core Diet approved snack or side dish is sure to be a hit!

This Fall-inspired smoothie is delicious; made with a handful of seasonal ingredients and naturally sweetened with bananas dates.

You don't need to have pasta to enjoy meatballs! Sub out the ground beef for lean chicken or turkey and skip the pasta. Perfect for a snack, great as a meal paired with Zoodles makes great leftovers.

Looking for a festive holiday treat? We asked our team of dietitians what dish they’ll be making this holiday. Here is what TCD RD Anne Rollins enjoys.

We asked TCD team what they will be making this holiday season and last up.... RD @kamck14 says her go-to are these balsamic roasted brussel sprouts. 

This is a great smoothie to have after a workout, for breakfast-on-the-go or if you are craving a sweet treat. It’s packed with protein, beets (hello, heart-healthy nitrates!), berries, and our favorite: chocolate - but a healthy version. The other great thing about this smoothie, is it makes enough for x2. So share with a friend, or drink x1 and save the other in a mason jar with a tight fitting lid for post-workout the next day.

We aren’t going to say these are like potato chips... but they ARE delicious. These baked kale chips are a tasty, addictive, low calorie snack that you’re going to love! Also, so simple.

Looking for a way to switch up the traditional salsa recipe? How about swapping strawberries for tomatoes? Strawberry season is ON and we love this healthy recipe to use for a snack or as a topping for your favorite lean protein (we suggest salmon!).

Running short on time and looking for a protein-packed snack? These egg cups are the ticket! Perfect right out of the oven, and easy to reheat for a mid-morning snack when you are between workouts.

This is a healthy dessert that is perfect to serve in the summer months. If you eat it for breakfast, we won't judge you either. This easily comes together with seasonal peaches and a few ingredients that should be available in a well-stocked pantry. Consider topping with a scoop of Greek yogurt for some extra protein.

Cold-weather root vegetables like parsnips and turnips make excellent substitutes for potatoes. When cooked, these veggies have an earthy, sweet flavor that pairs well with grilled steak or roasted chicken. Surprise your table this holiday season with a great alternative to mashed potatoes!

Rich and creamy, this black bean dip can be whipped up in minutes. A healthy alternative to cheesy and fat-laden dips - it provides plenty of protein, fiber and iron. Bring this to your next holiday get-together. TCD recommends serving with your favorite veggies.