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Got ripe avocados? Try this simple and easy-to-make salad with a burst of lime flavor. 

(Serves 1)

Ingredients

• 1/2 t olive oil
• 1/2 t lime juice
• 1/2 carrot, shredded
• 1/2 c. cabbage, shredded
• 4 slices avocado

Directions

Whisk olive oil and lime juice together in a bowl. Add carrots and cabbage. Stir to coat. Gently fold avocado slices into salad. 

Amount Per Serving: Calories 141, Total Fat 9 g, Sodium 72 mg, Total Carbohydrates 14 g, Sugars 5 g, Fiber 6 g, Protein 2 g 

Printed in FLAVORS OF THE WORLD 2018 CALENDAR Healthy Recipes Submitted by UMass Memorial Health Employees

Serve this as a meal or as a side dish on Taco Tuesdays. 

(Serves 4)

Ingredients

• 1 16 oz. can black beans
• 1 16 oz. can kidney beans
• 1 16 oz. can white or pinto beans
• 1 16 oz. can corn
• 1 red pepper, chopped
• 1 yellow or green pepper, chopped
• 1 red onion, chopped
• 1/2 c. olive oil
• 1/2 c. balsamic vinegar
• 1 T lemon juice
• 2 T sugar
• 1 clove garlic, chopped
• 1/2 T chili powder
• 1/2 T cumin
• 1/4 c. fresh cilantro, chopped
• 1 dash hot pepper sauce, if desired

Directions

Rinse and drain beans and corn. Mix together and add red pepper, yellow or green pepper, and red onion. Whisk together olive oil, balsamic vinegar, lemon juice

The recipe variations are endless. If the below doesn't suit your fancy, try vegan breakfast sausage, vegan cheddar cheese, or more veggies like tomatoes, red peppers, and spinach. 

(Serves 4)

Vegan Tofu Scramble Ingredients

• 2 T olive oil or vegan butter
• 1 small white onion, diced
• 1 c. mushrooms
• 2 cloves garlic, chopped
• 3 T nutritional yeast
• 1 t salt
• 1 t black pepper
• 1 t turmeric
• 1 t paprika
• ½ t cayenne (optional)
• 1 t allspice (optional)
• 1 green pepper, diced
• 1 block firm tofu

Directions

In a large frying pan, heat oil or butter under medium-low heat. Add onions, mushrooms, garlic, all seasonings and

A little bit of cinnamon and ginger add wonderful flavor to this soup. 

(Serves 4)

Ingredients

• 3 ½ c. winter squash, any type, cooked
• 1 T olive oil
• 1 c. onion, chopped
• 1 T garlic, chopped
• 4 oz. roasted red pepper
• 3 c. chicken stock
• ½ c. dry white wine
• 2 T agave syrup
• 1 t cinnamon
• ½ t dried ginger
• Optional: 1 T reduced fat sour cream

Directions

Wash and cut squash in half. Spoon out seeds. Place face down on oiled 9x13' glass baking dish. Bake at 400°F for 50 to 60 minutes or until squash is cooked tender. When cool enough to handle, scoop squash out of shells and set aside. In a large nonstick skillet, heat

Use this spice endlessly when looking for no-salt alternative flavoring.

Ingredients

• 2 teaspoons onion powder
• 1 teaspoon thyme
• 1 teaspoon garlic powder
• 1 teaspoon marjoram
• 2 teaspoons basil
• 1 teaspoon black or white pepper
• 1 teaspoon oregano
• ½ teaspoon cayenne pepper

Directions

Mix and store the above ingredients in an airtight container (a snack size zip storage bag works well). For chicken or turkey, use rosemary in place of cayenne pepper. When roasting meat or poultry, apply a layer of finely minced onions, carrots, green pepper and celery on top of meat before roasting. The layer of minced

This sauce is creamy, healthy, and can easily be made dairy-free! 

Serves 4

Ingredients

• 1 T olive oil
• 1 c chopped onions
• 2 c chopped mushrooms
• 1 T low-sodium soy sauce
• 3/4 c vegetable broth
• 1/2 c fresh parsley
• 1/2 c reduced-fat sour cream (or 1/2 c vegan sour cream)

Directions

Heat olive oil in a saucepan. Add onions. Cook until translucent. Add mushrooms and soy sauce and cook about 5 minutes over medium heat. Add vegetable broth. Cook for 2 more minutes. Put the cooked mixture in a blender, add parsley and blend on high for 10 to 15 seconds or until you get the desired consistency. Stir in sour cream

Prepare and enjoy this light yet filling salad at your next cookout! 

Serves 6

Ingredients

• 3 nectarines, chopped
• 1/2 lb. fresh mushrooms, quartered
• 1 c. cherry tomatoes, halved
• 1/2 c. pitted ripe olives (optional)
• 1/3 c. chopped green onions
• 1 8-oz can artichoke hearts
• 1 T vegetable oil
• 1/4 c. lemon juice
• 1/4 t sugar
• 1 t tarragon, crumbled
• 1/2 t thyme

Directions

In a large bowl, combine nectarines, mushrooms, cherry tomatoes, olives, and green onions. Drain and save the liquid from the artichokes. Add the artichokes to the salad. Combine reserved liquid with remaining ingredients in a jar. Shake well and

This gluten-free friendly dish is great for citrus-lovers! 

Serves 2

Ingredients

• 2 3/4-inch to 1-inch thick swordfish steaks (about 6 ounces each)
• 2 T total lemon, orange and lime zest, grated (to get zest, finely grate peel of whole fruit, being careful not to include bitter white skin)
• 1 T fresh parsley, chopped
• 1 T fresh thyme, chopped
• 1 t olive oil

Directions

Preheat broiler. Mix zest with herbs and oil. Pat zest mixture on both sides of steaks. Place in flat pan. Broil fish approximately 3 to 4 minutes. Turn once, and broil 3 to 4 minutes or until done. Pour pan juices over swordfish and serve

This dish can easily be made dairy and egg free! 

Serves 2

Ingredients

• 4 slices whole grain bread
• 2 large eggs (alternative: 1/2 c egg substitute )
• 1/4 c. skim milk
• 1/2 t vanilla extract
• 2 T reduced fat cream cheese (alternative: 2 T vegan cream cheese)
• 2 T apricot preserves
• Cooking spray
• 2 t powdered sugar
• 1/4 c. warm maple syrup

Directions

Preheat oven to 300°F. In a bowl or baking dish large enough for flat bread, beat eggs with milk and vanilla. Make 2 sandwiches with the cream cheese and preserves. Put sandwiches in egg/milk/vanilla mixture, carefully turning so both sides absorb the liquid. 

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