Sweet Potato Chicken Sausage Hash
Developed by: Allegra Egizi

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With just a few simple ingredients and a couple easy steps, this is one of my favorite go-to dinner recipes on a busy night (30 minutes prep to finish!). The best part? It contains an excellent balance of carbs, protein, fat, and fiber, and tastes absolutely delicious. What more could you ask for?

Ingredients:
  • 2 tablespoons extra-virgin olive oil
  • 2 medium sweet potatoes, peeled, and cut into ~1 inch cubes (you can also keep the skin on for a bit more fiber!)
  • 1 medium onion, diced
  • 1 red or yellow bell pepper, seeded and diced
  • 2 cups spinach or chopped kale (whichever you prefer or have on hand)
  • 1 teaspoon garlic powder
  • Pinch of salt and pepper to taste
  • 4-5 lean chicken sausage links, sliced into ~1/2 inch rounds (chicken sausage can be found at most grocery stores by the lunch meat / breakfast sausage)
Directions:​
  1. Add the olive oil to a large skillet. Saute the sweet potato cubes on Medium-high for ~10-12 minutes and stir often, adding a little water if needed to help soften.
  2. Add peppers, spinach, onion, garlic powder, and salt and pepper. Stir and saute for 5 minutes, or until peppers have softened.
  3. Add chicken sausage and heat.(If pre-cooked, let heat through.  If raw, we recommend cooking in a separate skillet before mixing together.)
  4. Saute together for a few minutes, or until the sweet potatoes are fully cooked. Remove from heat and serve warm.

Quinoa & Black Bean Stuffed Peppers 
Adapted from: Minimalist Baker 

This spanish-style stuffed pepper recipe is simple, flavorful, full of protein and fiber and made with just 10 ingredients. Although plant-based, these stuffed peppers are hearty, filling, and oh-so flavorful, making them an excellent choice for any occasion or lifestyle. 

Ingredients:
  • 1 cup quinoa or brown rice thoroughly rinsed and drained before cooking
  • 2 cups vegetable stock 
  • 4 large red, yellow or orange bell peppers, halved, seeds removed
  • 1, 15-ounce can black beans, drained (if unsalted, add 1/4 tsp sea salt)
  • 1 cup whole kernel corn, drained
  • 1/2 cup mango salsa, plus more for serving
  • 1 tablespoons  nutritional yeast (optional)
  • 1 1/2 teaspoons chili powder
  • 2 teaspoons cumin powder 
  • 1 1/2 teaspoons garlic powder
  • Optional toppings: mango salsa; fresh avocado, sliced; fresh lime juice; cilantro, chopped; feta or shredded cheddar.
Directions:
  1. Add quinoa and vegetable stock to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy - about 20-25 minutes.
  2. Preheat oven to 375 °F and lightly grease a 9x13 baking dish or rimmed baking sheet.
  3. Brush halved peppers with a neutral, high heat oil, such as grape seed, avocado or refined coconut.
  4. Add cooked quinoa to a large mixing bowl and add remaining ingredients - salsa through corn. Mix to thoroughly combine then taste and adjust seasonings accordingly.
  5. Generously stuff halved peppers with quinoa mixture until all peppers are full, then cover the dish with foil.
  6. Bake for 30 minutes covered, then remove foil, increase heat to 400 degrees, and bake for another 15-20 minutes, or until peppers are soft and slightly golden brown. 
  7. Serve with desired toppings (listed above) or as is. Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days. Reheat in a 350 degree oven until warmed through - about 20 minutes.​

Roasted Vegetable Medley
Developed by: Allegra Egizi, MS, RDN

Simple, versatile, and above all, tasty, roasted veggies make the perfect side dish or colorful addition to any meal! Having them prepared ahead of time, simply stored in the fridge and ready to be re-heated, can help you prepare quick and nourishing meals for the whole family, even on your busiest evenings. I love roasted veggies on the side of grilled salmon and fresh lemon juice; oftentimes alongside two fried eggs and a bowl of quinoa for breakfast; or even simply with a bowl of whole wheat spaghetti. The possibilities are endless!

Ingredients:
  • Veggies of choice (e.g. brussel sprouts, carrots, sweet potato, onions, mushrooms. broccoli, cauliflower)
  • 2-4 tablespoons olive oil (amount will depend on the amount of veggies you have)
  • ​Seasonings of choice (e.g. garlic powder, salt/pepper, red chili flakes, nutritional yeast)
Directions: 
  1. Preheat oven to 425 °F and line a baking sheet with tinfoil or parchment paper. 
  2. Prepare veggies of choice by rinsing, drying, chopping, dicing them as needed.
  3. Season veggies as desired: you can either combine all of the veggies in a large bowl, and toss with olive oil / seasonings of choice, or you can spread veggies out on baking sheet, and drizzle oil / seasoning straight on instead. 
  4. Bake veggies for ~20-30 minutes, or until veggies are golden brown and cooked thoroughly (esp. potatoes). Note: veggies like broccoli, cauliflower, onions, and mushrooms will cook faster than veggies like sweet potatoes and brussel sprouts; be sure to check on them after ~20 minutes, and remove early to avoid them from burning.​