Carrot Cashew Spread
Lentil Chili
For breakfast or a snack, as an alternative to
crackers, this spread is also delicious on toasted
slices of Health Starts Here™ whole grain bread
from our bakery.
This simple vegetarian chili recipe uses lentils
instead of beans. Brown lentils work best as they
will hold their shape even when tender after cooking. Serve with Health Starts Here™ hearth bread
from our bakery.
Serves 8
3 carrots, chopped
1 cup raw cashew pieces, divided
15 dried apricots, quartered (about 5 cup)
32 365 Everyday Value® Woven Wheats
Whole Wheat Crackers (from 1 box)
Put carrots into a small pot and cover by 2 inches with water. Bring to a boil, reduce heat
to medium-low, cover and simmer until tender, about 10 minutes. Add 7 cup cashews and
apricots, cover and continue to simmer until carrots are very soft, 5 to 7 minutes more; reserve 5 cup of the cooking water, and then drain well. Transfer carrot mixture and reserved
water to a food processor and purée until smooth. Chill for at least one hour, and then
spread onto crackers, garnish with remaining cashews and serve.
NUTRITION
Per serving: 200 calories (70 from fat), 8g total fat, 1.5g saturated fat, 0mg cholesterol, 105mg sodium,
28g total carbohydrate (3g dietary fiber, 2g sugar), 6g protein
Dairy Free, Low Sodium, Sugar Conscious, Vegan, Vegetarian
Serves 8
8 cups low-sodium vegetable broth, divided
1 medium yellow onion, chopped
1 large red bell pepper, chopped
5 cloves garlic, finely chopped
4 teaspoons chili powder
1 (16-ounce) package brown lentils (about 23 cups lentils)
2 (15-ounce) cans no-salt-added diced tomatoes
3 cup chopped cilantro
Bring 7 cup broth to a simmer in a large pot over medium-high heat. Add onion, bell
pepper and garlic and cook about 8 minutes or until onion is translucent and pepper is
tender. Stir in chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and
remaining 73 cups broth. Bring to a boil, reduce heat to medium-low and simmer, partially
covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer.
Stir in cilantro and serve.
NUTRITION
Per serving : 120 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 180mg sodium,
21g total carbohydrate (7g dietary fiber, 6g sugar), 6g protein
Fat Free, High Fiber, Vegetarian, Vegan, Dairy Free
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
Apple-Cinnamon
Oat Squares
Serves 16
If you're always looking for a new way to eat oatmeal, how about on the go? You can enjoy these
tasty squares warm, at room temperature or even
cold for breakfast or a snack. They're simple to
make ahead and keep in an airtight container in
the refrigerator so you can grab and go throughout the week.
2 cups unsweetened almondmilk
15 cups steel cut oats
5 cup chopped pecans
5 cup raisins
5 cup ground flax seeds
2 teaspoons vanilla extract
15 teaspoons ground cinnamon
2 (about 1 pound) Pink Lady apples, cored and grated
Preheat oven to 350°F. Mix all ingredients together in a large bowl. Transfer to a foil- or
parchment paper-lined 9-inch square baking pan, press down and smooth out the top and
bake until firm and golden brown, about 1 hour. Let cool in pan; cut into squares and serve
warm or at room temperature.
Green Pea Guacamole
Serves 12
Add nutrient variety and subtract cost by substituting peas for some of the avocado. It tastes
great, and just like traditional guacamole, you can
keep it on the healthy side by serving this smooth
and tangy dip with fresh, crunchy crudités such
as radishes, carrot sticks and sugar snap peas.
4 cup roughly chopped cilantro
1 (16-ounce) bag frozen green peas, thawed
1 avocado, peeled, pitted and roughly chopped
4 green onions, sliced
3 cloves garlic
4 to 6 tablespoons lime juice
Set aside 1 tablespoon cilantro, and then transfer remaining to a food processor. Add
remaining ingredients and purée until smooth. Transfer to a serving bowl, garnish with
reserved cilantro and serve.
NUTRITION
Per serving (about 1/4 cup): 60 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 85mg
sodium, 8g total carbohydrate (3g dietary fiber, 2g sugar), 3g protein
Dairy Free, Gluten Free, Low Fat, Sugar Conscious, Vegan, Vegetarian, Wheat Free
NUTRITION
Per serving (1 square): 140 calories (50 from fat), 6g total fat, 0.5g saturated fat, 0mg cholesterol,
25mg sodium, 20g total carbohydrate (4g dietary fiber, 7g sugar), 3g protein
Dairy Free, Vegan, Vegetarian
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
Creamy Curried
Cauliflower Soup
Serves 4
Curry powder and almondmilk conspire here with
the cauliflower to produce a full-flavored blended
soup that's creamy on the palate without including any actual cream. The toasted sunflower
seeds on top are a beautiful touch both floating
in the bowl and crunching in the mouth.
3 cup raw sunflower kernels
35 cups unsweetened almondmilk, divided
5 teaspoons mild curry powder, divided
1 cup chopped yellow onion
3 cloves garlic, chopped
5 cups (about 1 pound) cauliflower florets
Preheat oven to 350ºF. In a medium bowl, toss sunflower kernels with 1 teaspoon almondmilk and 1 teaspoon curry powder. Spread out on a small parchment paper-lined baking
sheet and bake, tossing once or twice, until toasted and fragrant, 6 to 8 minutes; set aside.
Meanwhile, heat 5 cup almondmilk in a large pot over medium heat. Add onion and garlic
and cook, stirring occasionally, until soft, about 10 minutes. Add cauliflower, remaining 4
teaspoons curry powder and almondmilk, cover and simmer until cauliflower is very tender,
about 40 minutes. Working in batches, carefully purée in a blender until smooth. Transfer to
bowls, garnish with sunflower seeds and serve.
Romantic Rice Bowl
Serves 2
It doesn't have to be Valentine's Day to share this
"rice-bowl-built-for-two" from a large, decorative
bowl with two pairs of chopsticks.
7 cup low-sodium chicken broth
6 cup uncooked brown rice
3 pound (2 to 3 pieces) frozen or
fresh chicken tenderloins
2 cups fresh broccoli florets
2 carrots, thinly sliced
5 red bell pepper, thinly sliced
5 avocado, thinly sliced
1 sheet toasted sushi nori, cut or torn into small pieces
3 cup orange juice
5 teaspoon barley miso
Put broth, 6 cup water, rice and chicken into a medium pot and bring to a boil. Reduce heat
to medium-low, cover and simmer until rice is almost tender, about 35 minutes. Scatter
broccoli and carrots over the top, cover and continue to cook until vegetables are tender, 6
to 8 minutes more. Transfer broccoli and carrots to a plate, and then shred chicken, stirring
it into the rice. Spoon rice and chicken into a large bowl and attractively arrange broccoli,
carrots, peppers, avocado and nori on top. In a small bowl, whisk together orange juice and
miso; drizzle over bowl, or serve on the side for dipping.
NUTRITION
NUTRITION
Per serving: 140 calories (60 from fat), 7g total fat, 0.5g saturated fat, 0mg cholesterol, 200mg sodium,
16g total carbohydrate (6g dietary fiber, 5g sugar), 6g protein
Vegetarian, Wheat Free, Gluten Free, Vegan, High Fiber, Dairy Free
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
Per serving: 290 calories (80 from fat), 9g total fat, 1.5g saturated fat, 35mg cholesterol, 210mg sodium,
34 total carbohydrate (9g dietary fiber, 8g sugar), 20g protein
Dairy Free, High Fiber
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
Lemon Treats
Makes about 18
Tart lemon, nutty walnuts and sesame seeds, rich
coconut and smooth, sweet dates come together
to make these delightfully tangy treats.
1 cup chopped pitted dates
1 cup raw walnuts
1 cup sesame seeds
3 cup lemon juice
2 teaspoons freshly grated lemon zest
5 cup unsweetened dried coconut flakes
Place dates, walnuts, sesame seeds, lemon juice and zest in a food processor. Pulse and
blend until completely mixed. The mixture will be slightly sticky. With dampened hands,
roll tablespoons of the mixture into balls. Roll in coconut and chill until ready to serve.
NUTRITION
Per serving (1 lemon treat/31g-wt.): 140 calories (100 from fat), 11g total fat, 2.5g saturated fat, 4g protein,
10g total carbohydrate (3g dietary fiber, 7g sugar), 0mg cholesterol, 5mg sodium
Wheat Free, Dairy Free, Vegan, Vegetarian, Low Sodium, Gluten Free, Raw
Layered Vegetable
Enchiladas
Serves 4
This recipe easily doubles to serve a crowd. Better
yet, it reheats perfectly in the oven, so you won't
be disappointed if you happen to have leftovers
on hand.
2 cups frozen corn, thawed
1 cup frozen bell pepper strips, thawed
3 tablespoons lime juice (from 1 or 2 limes),
divided, plus lime wedges for garnish
15 tablespoon salt-free chili powder, divided
1 (15-ounce) can no-salt-added pinto or black beans, rinsed and drained
4 tablespoons chopped cilantro, divided
1 (15-ounce) can no-salt-added diced tomatoes
8 ounces frozen leafy greens, thawed
8 corn tortillas
7 cup shredded part-skim mozzarella cheese (optional)
Preheat oven to 400ºF. In a large pot, combine corn, bell peppers, 2 tablespoons lime juice,
1 tablespoon chili powder, tomatoes and greens and cook over medium-high heat until liquid
is almost evaporated, about 10 minutes. Meanwhile, in a large bowl, mash beans with 2 tablespoons cilantro, and remaining 5 tablespoon chili powder and 1 tablespoon lime juice.
Arrange four tortillas on a large parchment paper-lined baking sheet. Spread bean mixture
evenly on tortillas. Top each with about 5 cup of the vegetable mixture and some cheese.
Top with remaining tortillas, vegetables and cheese and bake until hot throughout and
cheese is melted, about 15 minutes. Transfer to plates, garnish with remaining cilantro
and lime wedges and serve.
NUTRITION
Per serving: 380 calories (50 from fat), 5g total fat, 2g saturated fat, 15mg cholesterol, 200mg sodium,
66g total carbohydrate (14g dietary fiber, 8g sugar), 18g protein
High Fiber, Vegetarian
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
Banana Nice Cream
Serves 2
Easy as 1-2-3, this creamy, sweet and cool snack
or dessert proves that added sugar and oil are not
always necessary to satisfy your cravings. Keep
some peeled bananas in your freezer so they'll
be ready when you are. To learn how to make this
recipe, watch the video on our Whole Story blog.
2 bananas, sliced and frozen
1 cup unsweetened soymilk
2 tablespoons smooth almond butter
or peanut butter
1. Put bananas, soymilk and almond butter into a blender.
2. Purée, turning off the motor and stirring the mixture two
or three times, until smooth and creamy.
3. Pour into two bowls and serve.
NUTRITION
Per serving (about 9oz/264g-wt.): 280 calories (120 from fat), 13g total fat, 1.5g saturated fat, 0mg cholesterol,
75mg sodium, 38g total carbohydrate (4g dietary fiber, 22g sugar), 9g protein
Vegetarian, Low Sodium, Dairy Free, Gluten Free, Vegan
Simply Delicious
Homemade Hummus
Serves 6
This homemade hummus makes an absolutely
delicious dip, perfect for entertaining or a snack.
Pair with lightly toasted whole grain pita bread,
crisp veggies, feta cheese, stuffed grape leaves
and a selection of olives.
2 garlic cloves
1 (15-ounce) can no-salt-added garbanzo beans,
rinsed and drained
2 tablespoons tahini (sesame paste)
3 tablespoons lemon juice
5 teaspoon reduced-sodium tamari soy sauce
5 teaspoon ground cumin
3 teaspoon ground coriander
Cayenne pepper to taste
2 tablespoons finely chopped parsley
Ingredient options: Add minced chipotle peppers (canned), roasted red peppers and
cilantro. Add toasted pine nuts. Instead of garbanzo beans, use cannellini beans and
season with thyme.
Put garlic in a food processor and pulse to roughly chop. Add garbanzos, tahini, 3 cup water, lemon juice, tamari, cumin, coriander and a pinch of cayenne (you may add more later
to increase the heat), and process until creamy and smooth. Transfer to a bowl, cover
and chill for at least 1 hour.
Before serving, let hummus come to room temperature. Stir in the parsley and serve.
NUTRITION
Per serving (about 3oz/96g-wt.): 90 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol,
70mg sodium, 12g total carbohydrate (3g dietary fiber, 1g sugar), 5g protein
Vegan, Sugar Conscious, Vegetarian, Dairy Free
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
Orange Peanut Dressing
Black Beans and Rice Extravaganza
This recipe, from Eat for Health by Joel Fuhrman, M.D., comes to us courtesy of our health
partner Eat Right America.
This recipe comes to us courtesy of our health partner Rip Esselstyn and his book The
Engine 2 Diet.
5 cup orange juice
3 cup rice vinegar
2 tablespoons peanut butter
2 tablespoons raw cashew butter or almond butter
1 teaspoon liquid aminos or reduced-sodium tamari soy sauce
3-inch piece fresh ginger, peeled
3 clove garlic
2 cans no-salt-added black beans, rinsed and drained
1 to 15 cups water or reduced-sodium vegetable broth
1 tablespoon liquid aminos
1 teaspoon salt-free chili powder
2 to 3 tomatoes, chopped
1 bunch green onions, chopped
1 can water chestnuts, drained
1 cup corn, fresh, frozen or canned
2 bell peppers, any color, seeded and chopped
1 bunch cilantro, rinsed and chopped
1 avocado, peeled and sliced
3 cups cooked brown rice
Salsa or reduced-sodium tamari soy sauce to taste
Serves 4
Blend all ingredients in a high-powered blender until smooth.
NUTRITION
Per serving (about 2 oz/64g-wt.): 110 calories (70 from fat), 8g total fat, 1.5g saturated fat, 85mg cholesterol,
85mg sodium, 7g total carbohydrate (1g dietary fiber, 3g sugar), 3g protein
Dairy Free, Vegan, Vegetarian
Serves 3 to 4
Heat the beans with water or broth, liquid aminos and chili powder. Place the chopped
vegetables and cilantro in bowls. To serve, place several big spoonfuls of brown rice onto
large plates and ladle beans on top. Add generous handfuls of chopped vegetables, cilantro,
and avocado on top of the beans. Add salsa or tamari to taste.
NUTRITION
Per serving: 550 calories (110 from fat), 13g total fat, 1.5g saturated fat, 0mg cholesterol, 270mg sodium,
97g total carbohydrate (30g dietary fiber, 11g sugar), 22g protein
Dairy Free, Vegan, Vegetarian
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.