Kufta is a meatball dish traditional to many regions, including North Africa, the Middle East, South Asia and the Balkans. This version incorporates whole grains and fragrant spices.

Moroccan Kufta with Mint Yogurt Sauce
Serves 4

Ingredients

• 2/3 cup brown rice
• 2 carrots, finely diced
• 1/2 cup whole wheat bread crumbs
• 1 small yellow onion, grated
• 8 ounces extra lean ground sirloin
• 4 cloves garlic, minced, divided
• 1 egg white, lightly whisked
• 1 teaspoon cinnamon
• 1/2 teaspoon sea salt, divided
• 1 teaspoon extra virgin olive oil
• 1 small yellow onion, chopped
• 1 fresh lemon, zested and juiced
• 1 teaspoon curry powder
• 1 cup nonfat plain Greek yogurt
• 1/4 cup fresh mint, finely chopped

Preparation

1. Cook rice according to package directions. Stir in carrots during last 10 minutes.
2. Meanwhile, to large bowl add bread crumbs, grated onion, 1/2 of garlic, egg white, cinnamon and 1/4 teaspoon salt. Form mixture into 4 equal rounds and thread each onto 1 wooden skewer. Gently press mixture around skewer, forming a cylindrical shape. Let rest for 5 minutes.
3. In large saucepan, heat oil on medium. Add chopped onion and saute, stirring occasionally, until softened. Add lemon juice, curry powder and salt. Reduce heat to medium-low and simmer for 4 minutes. Add 1/2 of remaining garlic and cook 1 more minute. Add mixture to rice and toss to combine. Set aside.
4. Prepare sauce: Mix together yogurt, mint, remaining garlic, and 2 tablespoons lemon zest until well blended. Set aside. Cook skewered beef on grill pan or outdoor grill coated with cooking spray until cooked through, about 6 minutes per side. Divide rice among plates, top with beef skewers and serve with sauce.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

This delicious twist on Caesar salad uses superfood kale instead of lettuce.

Kale Salad with Shredded Chicken
Serves 4

Ingredients

• 1 pound skinless, boneless chicken breast
• 1 tablespoon extra virgin olive oil
• sea salt and freshly ground black pepper, to taste
• 1 bunch kale, chopped
• 1/2 teaspoon fresh lemon juice
• 1 shallot, minced
• 1 cup jarred artichoke hearts, in water, drained and chopped
• 1 tablespoon raw, unsalted pine nuts

Dressing:
• 2 cloves garlic
• 3 tablespoons fresh lime juice
• 2 tablespoons fresh lemon juice
• 2 tablespoons rice vinegar
• 1 1/2 tablespoons extra virgin olive oil
• 1 tablespoon Parmesan cheese, grated
• 2 teaspoons dry mustard
• 1/2 teaspoon low-sodium soy sauce
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon cayenne pepper

Preparation

1. Heat oil in large skillet on medium-high. Season chicken with salt and pepper and cook until cooked through, about 4 minutes per side. Remove, let cool slightly and cut into 1 inch cubes.
2. Meanwhile, in large shallow pot, bring 1/2 inch of water to simmer on medium heat and add kale. Drizzle lemon juice over kale and cook for 5 minutes. Remove kale to large bowl of ice water. When cool, drain and let dry.
3. Prepare dressing: In food processor, puree dressing ingredients and 2 teaspoons water until creamy.
4. In large bowl, combine kale, shallot, artichokes, chicken and nuts. Add dressing and toss to coat.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

Celeriac, also known as celery root, is low in calories and high in fiber and vitamins C and K. A nutritious substitute for potatoes when cooked, raw celeriac is reminiscent of apples.

Citrus Celeriac Salad
Serves 4

Ingredients

• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 2 cups celeriac, peeled and thinly julienned
• 2 cups celery, thinly sliced
• 1/2 cup red onion, thinly sliced
• 1 cup golden raisins
• 3/4 cup raw walnuts, gently crushed
• 1 1/2 cups blood orange or mandarin orange, segmented
• 1 cup baby arugula

Preparation

1. Whisk together oil, lemon juice, salt and pepper in a medium bowl. Add celeriac, celery, onion and raisins, and toss to coat. Let celery root mixture stand for 30 minutes. Add walnuts, orange segments and arugula, and toss gently to combine.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

Brazil nuts contain “good” fats and the mineral, selenium, which contributes to important antioxidant effects.

Tuna & Brazil Nut Burgers with Roasted Garlic Sauce

Makes 6 Patties

Ingredients

• 1/4 cup raw, unsalted Brazil nuts

• 2 5-ounce cans wild caught tuna, packed in water

• 1/2 cup rolled oats

• 1/4 cup ground flaxseeds

• 1/4 cup nonfat plain Greek yogurt

• juice of 1/2 lemon

• 1/4 small yellow onion, minced

• 1/8 teaspoon fresh ground black pepper

Sauce:

• 2 cloves garlic, peeled

• 1 cup nonfat plain Greek yogurt

• juice of 1/2 lemon

• 1/8 teaspoon fresh ground black pepper

Preparation

1. Preheat oven to 375 degrees. Wrap garlic cloves in foil and and roast for 25 minutes.

2. Meanwhile, in food processor, pulse nuts until ground. Add tuna, oats, flaxseeds, yogurt, lemon juice, onion and pepper and pulse until well combined. Shape mixture into 6 patties and transfer to parchment-lined baking sheet. Bake for 20 minutes, turning halfway through. Wipe food processor clean.

3. Prepare sauce: In food processor, pulse roasted garlic and remaining sauce ingredients until smooth. Serve with patties.

Make It A Meal

CHC suggestion: 1/2 Whole Wheat Pita Pocket with Baby Spinach Leaves

This dish is a modern twist on a traditional Persion stew typically made with spinach. Here we use Swiss chard and add antioxidant-rich pomegranate juice.

Persian Chicken with Swiss Chard
Serves 4

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 yellow onion, thinly sliced
• 1 pound skinless boneless chicken thighs, cubed
• 1 clove garlic, minced
• 1 large bunch Swiss chard, large sections of stems removed, chopped
• juice of 2 lemons
• 1/4 cup pomegranate juice
• 1/2 teaspoon sea salt
• 1/8 teaspoon fresh ground black pepper

Preparation

1. Heat oil in large skillet over medium-high heat. Add onion and cook until lightly browned and softened, about 4 minutes. Add chicken and brown, stirring often, about 4 minutes. Add garlic and chard and stir to combine. Add lemon juice and pomegranate juice, cover and cook for 10 minutes. Uncover and add salt and pepper. Additional olive oil may be drizzled on top, if desired. Serve hot.

Make It A Meal

CHC suggestion: Steamed Brown Basmati Rice

Fiber rich oats are a great way to pull together a meatloaf while all natural applesauce stands in for the more traditional ketchup.

Spicy Meatloaf with Applesauce Glaze
Serves 8

Ingredients

• 1/2 yellow onion, coarsely chopped
• 2 carrots, chopped into 2-inch pieces
• 2 celery stalks, chopped into 2-inch pieces
• 2 cloves garlic, coarsely chopped
• 1 cup rolled oats
• 1 teaspoon chile powder
• 2 teaspoons fresh thyme
• 1/2 teaspoon fresh ground black pepper
• 1/2 teaspoon sea salt
• 1 egg
• 2 1/2 pounds lean ground turkey

Glaze:
• 1 cup natural applesauce, no salt or sugar added
• 2 tablespoons brown sugar
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper

Preparation

1. Preheat oven to 375 degrees. Coat 8-inch baking or loaf pan with cooking spray.
2. In food processor, pulse onion, carrots, celery and garlic until finely chopped.
3. In medium bowl, combine oats, chile powder, thyme, salt and pepper. Set aside. In large bowl, beat egg. Add turkey to egg and mix well with hands. Add oat mixture and onion mixture and mix with hands until well combined. Spoon mixture into loaf pan, smoothing top with back of spoon. Place pan on large baking sheet and bake for 1 hour.
4. Prepare glaze: In small bowl, combine remaining ingredients. Remove meatloaf from oven and pour half of glaze over top, distributing evenly. Reserve other half. Return to oven and bake 30 minutes. Let cool for 10 minutes, then slice into 8 pieces. Serve with reserved glaze for dipping.

Make It A Meal

CHC suggestion: Steamed Green Beans

A sure sign of spring in the Northeast, fiddleheads are rich sources of vitamins A and C, an abundance of minerals and iron, and even contain omega-3 and -6 fatty acids.

Sherry-Braised Chicken with Fiddleheads & Leeks
Serves 4

Ingredients

• 4 skinless, boneless chicken breasts
• 1/2 cup chickpea flour
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 tablespoon extra virgin olive oil
• 1 cup leeks, white parts, thinly sliced
• 1 cup fiddleheads, trimmed
• 1/2 cup Sherry
• juice of 1 lemon
• 1 cup water

Preparation

1. In large pot, bring salted water to boil. Add fiddleheads and blanch for 1-2 minutes. Drain.
2. Mix flour with salt and pepper. Dredge chicken in flour mixture. Heat oil in large skillet on medium-high and brown chicken, 5 minutes per side. Add leeks and fiddleheads to pan and arrange around chicken. Reduce heat to medium, add Sherry and bring to simmer. Add water, drizzle lemon juice over everything and simmer uncovered unitl liquid is reduced by half, about 8 minutes. Divide chicken among plates and spoon sauce over top.

Make It A Meal

CHC suggestion: Boiled or Baked Fingerling Potatoes

This beautiful spring salad makes a delightful Mother’s Day lunch or the first-course to the main meal. Dried lavender flowers may combat anxiety – perfect for a relaxing Mother’s Day!

Strawberry Salad with Lavender Syrup Serves 8

Ingredients

• 1 tablespoon fresh lemon juice
• 3 tablespoons extra virgin olive oil
• 2 tablespoons balsamic vinegar
• 2 tablespoons local honey
• 1 teaspoon coarse grain mustard
• 1 teaspoon dried lavender or Herbes de Provence
• 3 pints strawberries, hulled and sliced
• 6 cups baby spinach leaves
• 4 ounces low-fat goat cheese or feta cheese, crumbled
• sea salt and fresh ground black pepper, to taste

Preparation

1. In large bowl, whisk together lemon juice, oil, vinegar, honey, mustard and lavender or herbes de Provence unitl well blended. Add strawberries to bowl and gently toss to coat.

2. Divide spinach among plates, ladle strawberries with syrup evenly over each, and top with crumbled cheese. Season with salt and pepper to taste. Serve at room tempertature.

Make It A Meal
CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

A few simple ingredients including fresh herbs and ripe tomatoes are all that’s needed to create a succulent meal with omega-3 fatty acid rich salmon.

Pan Seared Salmon with Tarragon White Wine Sauce

By Chef Timothy Cipriano

Serves 6

Ingredients

• 2 pounds salmon fillet, skin on, pin bones removed

• sea salt and freshly ground pepper, to taste

• 1/2 cup dry white wine

• 1/3 cup fresh chives, finely chopped

• 3 sprigs fresh tarragon, chopped

• 1 teaspoon butter

• 2 ripe plum tomatoes, seeded and finely chopped

• fresh chives, for garnish

Preparation

1. Preheat a skillet for 3 or 4 minutes over medium-high heat. Place salmon fillets in the skillet, skin-side down, leaving the heat on medium-high. Sprinkle with pepper and cook, undisturbed, for about 6 minutes, or until the salmon flesh turns opaque about halfway up the fish. Carefully turn fish over and cook an additional 4 minutes. Remove from skillet.

2. Meanwhile, in a small saucepan, heat wine over medium heat. Let it simmer for about 1 minute. Add chives, tarragon and butter and stir. When the butter has melted, add tomatoes and cook another 30 seconds. Adjust seasonings with salt and pepper. Spoon the sauce over the salmon. Garnish with chives.

Make It A Meal

CHC suggestion: Quick Spring Risotto with Brown Rice & Asparagus

See our Monday Recipe of the Day for Chef Tim’s risotto dish that can be used as a main course or served as a side with this salmon.