Recipes

Cinnamon Mango Salsa

Cinnamon Mango Salsa This refreshing tropical spring recipe has a South Asian influence, and is ultra-healthy. Mango is known as the "king of fruits," in part due to its immune-boosting qualities and...

Tuscan Bean and Pasta Salad

Tuscan Bean and Pasta Salad This hearty and filling salad is a great entree or side dish to bring to an outdoor picnic because you can make it in advance and it avoids ingredients that spoil quickly such as mayonnaise and dairy...

Grilled King Trumpet Mushrooms with Orange and Black Pepper

King Trumpet Mushrooms with Orange and Black Pepper on plate Nutty, mild king trumpet mushrooms get an umami boost from soy sauce and a peppery kick from arugula. This recipe comes from chef Becky Selengut's book ...

Rosemary and Bacon Roasted Butternut Squash Fries

Rosemary and Bacon Roasted Butternut Squash Fries This simple but savory dish from Bastyr University alumna Ellie Freeman, MS ('13), highlights butternut squash’s sweetest qualities. When complemented by the robust flavors of rosemary and...

Summer Squash Fritters

Summer Squash Fritters If you've got a home garden (or a neighbor with one), you probably know that summer squashes such as yellow crookneck, pattypan and zucchini tend to pile up this time of year. Whether they came...

Green Bean & Sesame Salad

Green Bean & Sesame Salad This is a fabulous summer salad when green beans are abundant, crisp and fresh. Simple and so easy, it’s great served hot or cold. The key is the Japanese-inspired addition of toasted sesame...

Broccoli Rabe with Red Pepper and Sesame Seeds

Broccoli Rabe with Red Pepper and Sesame Seeds Rabe, raab, rapini – this green cruciferous vegetable goes by many different names. Though broccoli is in its name, broccoli rabe is more closely related to turnips. The leaves are bitter and...

Chipotle Coleslaw with Creamy Avocado Dressing

Chipotle Coleslaw in bowl This dish is all about the creamy chipotle avocado dressing. Silky avocado and zesty lemon dance with the smoky kick of chipotle pepper. You won’t miss the mayo.   Customize the...

Parsnip Saute

Parsnip Saute Parsnips are rich in vitamins and minerals, especially potassium and vitamin C, and they also are a good source of both soluble and insoluble fiber. If you grow your own, wait until after the first...

Hiziki Pate

Hiziki Pate Surprise your friends and family with this mystery cracker spread! They will never guess that the main ingredient is a sea vegetable called hiziki, that naturally contains calcium. The tofu and...

Golden Brussels Sprouts

Golden Brussels Sprouts Cruciferous veggies such as kale, broccoli and Brussels sprouts have nutrients that are important for immunity, decreasing inflammation and preventing illness. Roasting them brings out their natural...

Sweet and Sour Beets

Diced purple beet The vibrant purple color of beets indicates their rich nutrient profile. Roasting them brings out their natural sweetness and makes for a simple, satisfying side dish. This recipe comes from Bastyr...

Delicata Squash and Tofu Curry

Delicata Squash and Tofu Curry on plate This winter squash has a tender, "delicate" skin that can be eaten, saving the work of peeling. This recipe from Bastyr dietetic intern...

Roasted Eggplant with Lemon Garlic Sauce

Roasted Eggplant with Lemon Garlic Sauce on plate A dish to highlight the gorgeous, glossy colors of eggplants and the rich, meaty texture they take on when cooked. Eggplants are an excellent source of fiber and a good source of heart-healthy...

Thai Carrot Salad

Thai carrot salad in bowl Bastyr dietetic intern Siona Sammartino shares this recipe from her recent healthy vegetables video series. This salad is bursting with a rainbow of flavors. Veggies should never be boring...

Fermented Vegetables

Fermented Vegetables Advertisements abound for probiotic pills and supplements, but you can make your own probiotics that will be a bonus both to your pocketbook and your taste buds. Probiotics are important to include...

Tomato Basil Quinoa with Massaged Kale

Tomato Basil Quinoa with Massaged Kale This nutrient-dense seed is an ancient Incan food that can be eaten similarly to a whole grain and has a rich protein profile. Juicy tomatoes and fresh aromatic basil jazz up quinoa’s flavor...

Roasty Toasty Beets and Kale Salad

Roasty Toasty Beets and Kale Salad Beets purify the blood, cleanse the liver and support circulation of blood and qi. The sweetness of the beets is revealed by the roasting process, enhancing their earthy grounding flavor. Onions have...

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