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Very Veggie Omelet

Ingredients
  • 1 egg (per omelet)
  • 1 Tbsp cooking oil or butter
  • 1 Tbsp chopped cooked vegetables of choice (a great way to use leftovers)
  • Shredded cheese (optional)
Directions
  1. Heat a small non-stick skillet over medium heat on stove-top. Lightly coat with cooking oil or butter.
  2. In a bowl, beat the egg until well combined and add cooked vegetables of choice.
  3. Swirl the pan to distribute the egg. Cook until the egg is set.
  4. You can turn it over if you like your eggs more well done. Top with a sprinkle of shredded cheese.
  5. Fold in half and serve.

*Adapted from Med Instead of Meds

Ingredients
  • 2 Tbsp tomato paste
  • 2 tsp low-sodium soy sauce (optional)
  • 5 cups of vegetables or vegetable scraps (can be frozen)
  • 3 cloves garlic, smashed
  • 1/2 - 3/4 fresh herbs and stems (parsley, sage, thyme) OR 2-3 Tbsp dried herbs
  • 1 bay leaf (optional)
  • 8-10 cups of water
  • Black pepper, to taste
Directions
  1. Add all ingredients to a large pot. Stir to combine.
  2. Bring to a boil over high heat.
  3. Once boiling, lower the heat to low and continue cooking for 1 hour.
  4. Turn off the heat and allow the stock to cool for 30 minutes.
  5. Carefully strain stock through a fine strainer and divide into freezer safe containers.
Ingredients
  • 1 lb. 90% lean ground beef (or other ground meat)
  • 1/2 cup onion (chopped, or 1 Tbsp onion powder)
  • 15.2 oz. can whole corn, low-sodium, drained
  • 4 tablespoons taco seasoning mix (or enchilada sauce)
  • 2 cups brown rice, cooked
  • 1/2 cup cheese (grated)
  • mushrooms, olives or any favorite vegetable (1/2 cup sliced, optional)
Directions
  1. Wash hands with soap and water.
  2. Cook onion until softened. Add ground meat and cook to 165°F.
  3. Drain juice and fat from cooked meat and onions.
  4. Add corn, taco seasoning, and rice.
  5. Simmer for 10 minutes.
  6. Top with grated cheese
  7. Enjoy!

*Adapted from USDA MyPlate

Roast it. Wrap it in a tortilla. Enjoy!
Ingredients
  • Fresh vegetables, such as onion, summer squash, carrot, bell pepper, and sweet potato chopped into 1/4" pieces
  • 8-ounce container of white mushrooms or baby bella
  • 3 Tablespoons olive oil
  • 2 Tablespoons taco seasoning (try our blend to reduce sodium intake)
Optional
  • Cooked beans, heated
  • Salsa
  • Guacamole
  • Greek yogurt
  • Lettuce
Directions
  1. Preheat the oven to 400°F.
  2. Toss vegetables with the olive oil, and taco seasoning.
  3. Place the vegetable mixture on a sheet pan lined with parchment or foil (this makes clean up easy).
  4. Cook the vegetable mixture 30-45 minutes (to desired taste) stirring the mixture half-way through.
  5. Assemble the tacos on warmed tortillas. Serve with optional items as sides or toppings. Beans add protein to this dish!

*Adapted from Med Instead of Meds