HUSK Nutrition+

Virtual Cooking Classes

HUSK Nutrition+ offers in-person and virtual cooking demos and nutrition seminars presented by licensed Registered Dietitians. Participants engage in interactive sessions to learn meal prep techniques or learn about a nutrition topic such as healthy aging and gut health. The 45-60 minute sessions provide a comprehensive approach to promoting healthy eating habits in the workplace through evidence-based information and practical tips.

  • All cooking classes and nutrition seminars are live and interactive
  • Recipes and seminar presentations are created by
  • Licensed Registered Dietitians
  • Follow along at home! Ingredient lists and seminar workbooks will be shared 2 weeks prior for those who RSVP
  • Recordings will be shared after the event
    Q&A opportunity following the event

Engage and Inform Employees

45-60 Minute Pesentation

Delivered By Nutrition Experts

Recording Provided

Recipes
Seminars
To unlock our full potential in achieving goals, recognizing the profound impact of nutrition on our gut-brain connection is essential. This presentation will explore key nutrients that optimize brain health, reduce inflammation, and alleviate anxiety.
Participants will learn about four different approaches to preparing appropriately portioned, healthy meals for one that meet their lifestyle, budget, and variety preferences! We’ll also cover tangible grocery shopping tips, budget swaps, and 12 tasty recipes to try out this week!
With all of the various diet information out there, it can be hard to determine what we should and should not include at each meal. This presentation will review what goes into building a healthy and balanced meal so that you can be confident in making nutritious and satisfying meal choices without any of the complicated rules that fad diets come with.
Pros and cons of dining out versus dining in, how to navigate menus when dining out, and how to build healthy meals at home. You will be provided with tips and tricks on how to find a happy medium between dining out and dining in while not giving up on your nutrition related goals!
A presentation on the role of fluid in the body, it’s effects of dehydration, and how to tell whether or not you are hydrated. The hydration presentation provides a guideline on the best and worst sources of hydration.
Cardiovascular diseases are among the top 10 men’s health issues worldwide. This presentation dives into best practices for preventing and managing cardiovascular health, diabetes, stress, and more.
In this presentation, we’ll take a look at our nutritional needs over time and see how they change as we age. Learn more about hormones, anti-inflammatory foods, eating for your cycle, menopause, and post-menopause.
Registered Dietitian evidence based nutrition seminar based on energy and one’s nutrition. Participants will learn how the food they consume increased or reduces energy.
An overview on the 8 most popular FAD diets, along with pros and cons to each FAD diet.
Discover how to support your gut health through diet and learn exciting new research about the power of our digestive tract!
An engaging workshop on the importance of healthy aging, highlighting ways to lower your risk for diabetes, heart disease, high cholesterol, osteoporosis and inflammation.
Baking sweets can actually be nutritious! During this presentation we will discuss ways to increase nutrient content of desserts. We will explore substitutes for fat, sugars and flour. You’ll walk away with tips to make desserts healthy but also delicious!
As inflation goes up so does our grocery bill. Learn how to make the most of your grocery budget while we review hacks for your favorite meals, cost analysis of your go-to products and grocery lists. This seminar also includes an interactive Price is Right game.
Learn healthy tips and discover ways to stay on track during the busy work week and while you’re on the go!
Learn lifestyle choices that may help lower risk for heart disease, as well as simple tricks for selecting heart healthy meals at home and on-the-go.
The holidays should be filled with fun, good food, family, friends, and indulgences! However, those indulgences do not have to ruin your wellness goals. Let the HUSK Nutrition team walk you through suggestions, tips, and swaps to make your holiday a bit healthier and align with health goals
This seminar will provide you with the tips tricks and tools needed to help you reduce your inflammation and boost your antioxidants!
Registered Dietitian evidence based nutrition seminar to talk about chronic conditions including but not limited to diabetes mellitus, cardiovascular disease, chronic kidney disease.
Meeting your health and wellness goals can be challenging and staying on track with your nutrition is hard! Understanding how to read a food label can be one of the most powerful tools to learn. Let HUSK Nutrition walk you through tips and tricks to reading a food label and what to look out for.
Looking to meal plan, but not sure where to start? This presentation will review how to build a balanced plate, create a grocery list, prep-friendly recipes and more.
We will cover definitions of mental health and mental illness, common issues than can affect mental health like stress and burnout. We will also cover strategies to improve mental health and how certain lifestyle factors can affect mental health.
A dynamic presentation on emotional eating that highlights the importance of habit formation and mindful eating as strategies to create lasting behavior change.
Participants will learn about four different approaches to preparing appropriately portioned, healthy meals for one that meet their lifestyle, budget, and variety preferences! We’ll also cover tangible grocery shopping tips, budget swaps, and 12 tasty recipes to try out this week!
The world of supplements can be complex! This presentation will break down some of the most common supplements in the sports / fitness industry. You will learn about the potential benefits of popular supplements and how to identify quality supplements when making purchases.
Learn about what items a registered dietitian nutritionist recommends you have on-hand at home to make life a little easier, happier and healthier. Throughout this presentation, you will learn how to stock your pantry, fridge and freezer with nutritious items to reach your health goals as well as other tips and tricks to promote food safety and ensure freshness during storage.
One of the cornerstones of health and wellness is sleep. Inadequate sleep is correlated to increased weight gain, systemic inflammation, and chronic disease. Getting enough hours of quality sleep should be top priority. HUSK Nutrition will take you through the benefits of proper sleep and strategies to improve your sleep habits.
Learn how to decode the information and misinformation about sugar in the diet and what beneficial foods can be swapped in its place. This program lays out the real facts about sugar and how to navigate through all of the sugar “buzz” in our daily lives.
Football season is upon us and so are the game day snacks. Learn how to navigate the tailgate parties with healthy tips and tricks.
  • 1/4 c. low-sodium soy sauce
  • 2 tsp. rice vinegar
  • 2 tsp. sesame oil
  • 1 tsp. freshly grated ginger
  • Pinch of crushed red pepper flakes
  • 2 green onions, thinly sliced, plus more for garnish
  • 1 tsp. toasted sesame seeds, plus more for garnish
  • 1 lb. sushi-grade ahi tuna, cut into bite-size pieces
  • Cooked white or brown rice
  • Sliced avocado
  • Sliced cucumber
  • Edamame
  • Shredded carrots
  • Sliced radish
  • 2 cups rolled oats
  • 8 medjool dates, pitted
  • 1/2 cup olive oil
  • 1/4 cup real maple syrup
  • 1-2 apples, grated (about 1-2 cups total
  • 2 eggs
  • 1teaspoon baking soda
  • pinch of sea salt and/or cinnamon (optional)
  • coconut/seeds/nuts/butterscotch chips (optional for topping)
For the salad
  • 1 cup quinoa (or other grain)
  • 1 head cauliflower
  • 2 sweet potatoes
  • 1tablespoon olive oil
  • a sprinkle of dried spices
  • 1 large apple
For the Dressing
  • 1 bunch parsley, minced
  • 1 small clove garlic minced
  • 2/3 cup olive oil
  • juice of one lemon
  • 1 teaspoon agave (optional)
  • 1/2 teaspoon salt
  • pepper to taste
  • 2⁄3 cup roughly chopped pecans
  • 2 cups old-fashioned oats
  • 2 teaspoons ground cinnamon
  • 1 teaspoon baking powder
  • 3⁄4 teaspoon fine-grain sea salt (or 1⁄2 teaspoon
  • regular table salt)
  • 1⁄4 teaspoon ground nutmeg
  • 1 3⁄4 cups milk of choice (almond milk, coconut
  • milk, oat milk or cow’s milk all work)
  • 1⁄3 cup maple syrup or honey
  • 2 large eggs or flax eggs
  • 3 tablespoons melted coconut oil, divided
  • 2 teaspoons vanilla extract
  • 12 ounces or 1 pint fresh or frozen blueberries
  • 12 ounce pasta of choice
  • 1/2 lb. bulk mild Italian sausage + 1/2 lb lean ground beef
  • 1 24 ounce jar no sugar added tomato sauce
  • 1 1/2 cup shredded mozzarella cheese, divided
  • 1 teaspoon dried Italian seasoning
  • Options for serving: fresh basil and parmesan cheese
  • optional 3-4 cups of zucchini, onion, spinach, and/or broccoli
  • 10 ounces unsweetened vanilla almond milk
  • 80 grams frozen blueberries
  • 60 grams frozen cauliflower rice
  • 1 tablespoon peanut butter powder
  • 1 scoop vanilla whey protein powder
  • 1⁄2 cup crushed ice
  • Optional toppings: walnuts, pumpkin seeds, chia seeds, peanut butter (melted), cereal or granola
For the Salad
  • 2 heads broccoli, cut into bite sized florets; can also trim, peel and cube the stems or reserve for another use
  • 5 pieces cooked bacon, chopped
  • 1⁄2 cup chopped & dry roasted cashews
  • 1/3 cup currants
  • 1⁄4 cup diced red onions, optional
  • 1 green onion, thinly sliced
For the Dressing
  • 2/3 cup Greek yogurt
  • 1 1⁄2 tablespoons apple cider vinegar
  • 1 tablespoon whole grain mustard
  • 1 garlic clove, minced
  • 1⁄2 teaspoon superfine sugar
  • 1⁄2 teaspoon salt
  • 1⁄4 teaspoon cracked black pepper
For the Bowl
  • 15oz can black beans, drained & rinsed
  • 15oz can corn, drained & rinsed
  • 2 cups cooked brown rice
  • 1 cup romaine lettuce
  • Toppings (*Optional): Mango Salsa, tomato salsa, guacamole, hot sauce, sour cream, shredded cheese, tortilla chips, hard boiled eggs
For the Mango Salsa
  • 3 ripe mangos (*sub with 3 cups of pineapple)
  • 1 red bell pepper
  • 1 jalapeño
  • 1⁄2 cup red onion
  • 1⁄4 cup cilantro
  • 1 large lime, juiced
  • 1⁄8 – 1⁄4 tsp salt, to taste
  • 2 tablespoons olive oil
  • 2 cups sliced leeks
  • 4 garlic cloves, rough chopped 8 sage leaves, chopped
  • 1 cup arborio rice or short-grain Spanish rice
  • 2 heaping cups butternut squash, cubed
  • 4-5 cups veggie stock chicken stock or broth (or water and one teaspoon or cube veggie bouillon)
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/2 teaspoon nutmeg, the nutmeg makes this don’t leave it out!
  • 2-3 handfuls baby spinach or chopped kale
For the salad
  • 1 bag Asian chopped salad mix with carrots, cabbage, and cilantro
  • 1 cup frozen or fresh edamame
  • 1 mini cucumber, chopped
  • 1⁄2 cup roasted cashews, roughly chopped or whole
  • 1⁄2 cup almond or sesame salad dressing of your choice
For the Dressing
  • 3 Tablespoons Almond Butter
  • 1⁄2 teaspoon Garlic Powder
  • 1⁄2 teaspoon Onion Powder
  • 1 tablespoon Maple Syrup
  • 1 tablespoon Soy Sauce
  • 1 tablespoon sesame oil
  • 2-4 tablespoons water
  • 1 tbsp olive oil, divided
  • 1/2 small onion, diced
  • 2 cloves garlic, minced
  • 1 bell pepper
  • 1 cup cold/leftover brown or white rice
  • 1 cup riced cauliflower (buy riced or rice it yourself by putting 2 cups of cauliflower florets into a food processor and blitz it until it’s finely diced)
  • 1 tbsp soy sauce (opt for gluten free soy sauce or coconut aminos to make gluten free; use low sodium if preferred)
  • Pinch of garlic powder
  • 2 eggs or egg substitute
  • 1 pound boneless skinless chicken
  • tenders or small breasts
  • 2 tablespoons olive oil
  • 2 teaspoons chili powder
  • 2 teaspoons cumin
  • 1 teaspoon paprika
  • kosher salt and pepper to taste
  • 1 poblano pepper
  • 2 cups salsa verde
  • 1 cup cooked brown rice
  • 1/2 cup fresh cilantro chopped
  • 10-12 corn or flour tortillas
  • 1 cup shredded cheddar
  • 1/2 cup shredded pepper jack
  • 2 cups shredded cooked chicken or mashed chickpeas
  • 2 celery stalks
  • 1 small shallot
  • 1⁄4 cup crushed walnuts
  • 1⁄4 cup dried cherries
  • 1⁄2 cup mayo with olive oil
  • Salt and pepper, to taste
  • 1 ripe avocado
  • 4 whole wheat pitas, tortillas, or sandwich thins
For the tacos
  • 2 tablespoons oil of choice
  • 1 pound ground chicken, beef, or turkey
  • 1 yellow onion, chopped
  • 2-3 teaspoons chipotle chili powder, use to your taste
  • 2 teaspoons smoked paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon kosher salt
  • 1/4 cup fresh cilantro, chopped
  • 12 shell tacos
  • 2 cups shredded Mexican cheese
For the Dressing
  • 1 cup plain Greek yogurt
  • 3/4 cup fresh cilantro, finely chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 cup pickled jalapeños, chopped + 2 tablespoons
  • brine
  • juice from 2 limes
  • 1 teaspoon kosher salt
For the Bowl
  • 15 oz can Chickpeas, drained and rinsed
  • 1 cup cooked Quinoa
  • 1⁄4 cup crumbled feta
  • 16 oz bag Arugula
  • Optional veggies: 1 cup peas, 1⁄4 cup sliced red onion, 1 cup canned corn
For the Dressing
  • 2 lemons, squeezed
  • 1⁄4 cup olive oil
  • 2 tablespoons fresh dill, chopped
  • 2 tablespoons dijon mustard
  • 1 tablespoon white vinegar
  • Salt and pepper to taste
  • 2 cans chickpeas, rinsed and drained
  • 1 small onion, diced
  • 1 tbsp minced garlic
  • 2 inch ginger, peeled and minced
  • 1 cup thawed frozen mango or 1 fresh mango, diced
  • Juice and zest of 1 lime
  • 2 cans lite coconut milk
  • 1 tsp Garam Masala
  • 1 tbsp curry powder
  • 1 tbsp tomato paste
  • 2 cups chopped cauliflower florets
  • 1 tbsp maple syrup or sugar (optional, good to add if your mango is not ripe)
  • Salt to taste
  • 2 cups Dark Chocolate Chips
  • 1/2 cup Pomegranate Seeds
  • Pinch Sea Salt
For the Falafel
  • 2, 15 oz cans Chickpeas, drained and rinsed
  • 2⁄3 cup Parsley, de-stemmed
  • 4 cloves peeled Garlic
  • 1 Shallot, peeled and cut in half
  • 2 teaspoons Cumin
  • 1⁄2 teaspoon Salt
  • 1⁄2 teaspoon Pepper
  • 2 pinches Cardamom
  • 2 pinches Coriander
  • 6-8 tablespoons Panko breadcrumbs
  • 4 whole wheat pita pockets
  • Optional: Lettuce, tomato, carrots, feta cheese
For the Magic Green Sauce
  • 2, 15 oz cans Chickpeas, drained and rinsed
  • 2⁄3 cup Parsley, de-stemmed
  • 4 cloves peeled Garlic
  • 1 Shallot, peeled and cut in half
  • 2 teaspoons Cumin
  • 1⁄2 teaspoon Salt
  • 1⁄2 teaspoon Pepper
  • 2 pinches Cardamom
  • 2 pinches Coriander
  • 6-8 tablespoons Panko breadcrumbs
  • 4 whole wheat pita pockets
  • Optional: Lettuce, tomato, carrots, feta cheese
  • 1 15-oz can black beans rinsed and drained
  • 3 large eggs
  • 3 Tbsp flavorless oil, like canola or sunflower
  • 1 tsp vanilla
  • 1⁄4 cup unsweetened cocoa powder
  • 2⁄3 cup sugar
  • 1⁄2 tsp baking powder
  • 1⁄4 tsp salt
  • 1⁄2 tsp finely ground or instant coffee optional
  • 1⁄2 cup semi-sweet chocolate chips
  • 6 large eggs
  • 4 large egg whites
  • 1⁄4 cup crumbled feta cheese
  • 1 cup spinach
  • 3⁄4 cup cherry tomatoes, quartered
  • 1 1⁄2 cups bell pepper, diced
  • 1⁄4 teaspoon salt
  • 1⁄4 teaspoon dried basil
  • 1⁄4 teaspoon dried oregano
  • Pinch of ground black pepper
  • Optional toppings: avocado salsa, hot
    sauce, freshly chopped parsley, feta
For the Salad
  • 2 pounds shrimp, peeled and deveined
  • 2 tablespoons extra virgin olive oil, plus more for drizzling
  • 2 teaspoons chipotle chili powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon honey
  • zest of 1 lemon and 1 lime
  • kosher salt and pepper
  • 6 cups mixed greens spinach or arugula
  • 1 peach, thinly sliced
  • 2 ears, grilled corn, kernels removed
  • 1 cup cherry tomatoes, halved if large
For the Dressing
  • 1 avocado, halved and pitted
  • 1 cup fresh cilantro
  • 1 jalapeño, halved and seeded, if desired juice of 1 lime
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon olive oil
  • 1 pound chicken breasts cut into cubes
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 4 slices bacon, chopped
  • 1 pound brussels sprouts
  • 1 medium sweet potato, peeled and cut into 1/2 inch cubes
  • 1 medium onion, chopped
  • 2 granny smith apples, peeled, cored, and cut into 3/4 inch cubes
  • 4 cloves garlic, minced
  • 2 teaspoon fresh thyme
  • 1 teaspoon ground cinnamon
  • 1 cup reduced-sodium chicken broth
  • 1 1/2 cup old fashioned rolled oats
  • 1 cup natural peanut butter
  • 1/4 cup honey or maple syrup
  • 2 scoops, about 50-60 grams chocolate protein powder
  • 2 Tablespoons chocolate chips
  • 1 lb fresh strawberries, chopped
  • 1 lb chopped fresh pineapple,
  • 12 oz fresh blueberries
  • 12 oz red grapes, sliced into halves
  • 4 kiwis, peeled and chopped
  • 3 mandarin oranges
  • 2 bananas, sliced
  • 1/4 cup honey
  • 2 tsp lime zest (zest of 2 medium limes)
  • >1 1/2 Tbsp fresh lime juice
Honey Mustard Chicken
  • 1/4 cup raw honey
  • 1/3 cup mustard
  • 1/2 tsp paprika
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 2 tsp apple cider vinegar
  • 1/2 tsp garlic powder
  • 1/4 tsp cayenne
  • 1 tbsp olive oil
  • 4 boneless, skinless chicken breasts
  • chopped Italian parsley for garnish
Brussel Sprout & Quinoa Salad
  • 3 tbsp olive oil
  • 3 shallots, minced
  • 3 garlic cloves, minced
  • 2 cups and 2 tbsp water, divided
  • 1 cup quinoa, rinsed
  • 1 cup fresh Brussel sprouts
  • 1/2 cup dried cranberries
  • 1/2 cup chopped walnuts, toasted
  • 2 tbsp chopped fresh parsley
  • 1/4 cup lemon juice
  • 1/2 tsp salt
  • 1/8 tsp pepper
  • 4 (6 oz) salmon fillets, fresh or frozen, thawed
  • Salt and pepper, to taste
  • 1/4 cup hummus
  • 1/2 cup whole-wheat panko
  • 1/4 cup grated parmesan cheese
  • 2 tsp. fresh thyme, chopped
  • 1/4 cup butter, melted
  • 1 1/2 Tbsp Dijon mustard
  • 2 tsp. honey
  • 4 cups arugula
  • 2 1/2 Tbsp lemon juice
  • 1/2 tsp. lemon zest
  • 1 tsp. honey
  • 2 Tbsp olive oil
  • Pinch of salt & cracked black pepper, to taste
For the Salad
  • 1 head of kale, de-stemmed and ripped into smaller pieces
  • 1-2 tbsp extra virgin olive oil
  • 1⁄4 tsp salt
  • 1⁄4 tsp pepper
  • Juice of half a lemon
  • 2 cups diced vegetables of your choice (roasted or raw)
For the Dressing
  • 1 small avocado, pit removed and scooped out of skin
  • 1/4 cup fresh cilantro, packed
  • 1 spring onion, roughly chopped
  • 2 cloves garlic
  • 1 inch fresh ginger
  • 1 tbsp yellow mustard
  • 2 tsp maple syrup
  • Juice of 1 lime
  • Zest of 1 lime
  • Salt to taste
  • 3/4 cup water
For the Bowl
  • 1 14-oz can chickpeas, drained & rinsed
  • 1 small head cauliflower, chopped into bite-sized florets
  • 1 sweet potato, diced into 1/2-inch cubes
  • 1 teaspoon kosher salt
  • 1 teaspoon ground black pepper
  • 1/2 lemon, juiced
  • Shredded cabbage or mixed greens of choice
  • Thinly sliced cucumber
  • Thinly sliced red onion
  • Feta cheese ( omit if vegan)
  • Pita bread
For the Seasoning
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • 3 cloves garlic, minced
  • 2 tablespoons pure maple syrup or honey
  • 1 1⁄2 tsp ground cumin
  • 1 1⁄2 tsp smoked paprika
  • 3⁄4 teaspoon ground cinnamon
  • 3⁄4 teaspoon ground ginger
  • 3⁄4 teaspoon dried oregano
  • 3⁄4 teaspoon ground turmeric
  • 1⁄8 teaspoon cayenne pepper
  • water, as needed
Tahini Sauce
  • 2 tablespoons tahini
  • 1⁄2 cup olive oil
  • 1/2 lemon, juiced
  • 1 garlic clove minced
  • 2 teaspoons Dijon mustard
  • 1⁄4 cup shredded parmesan – (can omit if vegan)
  • Pinch of salt
  • water, as needed
Cookie Mug Cake
  • 4 tbsp flour of choice
  • 1/2 tsp baking powder
  • 1 tbsp brown sugar
  • Pinch of salt
  • 2 tbsp natural peanut butter (other nut & seed butters work)
  • 1/4 cup milk (can sub plant-based milk)
  • 1-2 tbsp chocolate chips
Brownie Mug Cake
  • 1 1/2 tbsp white wheat flour
  • 1 1/2 tbsp sugar
  • 2 tbsp cocoa powder
  • Pinch salt
  • 2 tbsp peanut butter
  • 2 tbsp milk (can sub plant-based milk)
  • 1 tbsp brewed coffee
  • 1 tbsp of chocolate chips or more
Banana Mug Cake
  • 1/3 cup mashed bananas (about 1 very ripe banana)
  • 1 tbsp oil
  • 1 tablespoon milk (can sub plant-based milk)
  • 1 tbsp sugar
  • 3 tbsp flour of your choice
  • pinch of sea salt
  • pinch of ground cinnamon
  • 1/2 tsp baking powder
  • Optional: 1 tbsp chopped nuts and/or chocolate chips
  • 4 cups mango chunks
    (fresh or frozen)
  • 1 cup whole Greek yogurt
  • 1 tbsp honey
  • 1 tablespoon lime juice
    (about 1 whole lime
    squeezed)
  • 1 cup water (if needed during
    blending)
  • 1/4 small red onion minced
  • 3 cloves garlic minced
  • Juice of two lemons
  • 1/4 cup tahini
  • 1/4 cup water
  • 2 cans chickpeas rinsed and drained
  • 1/3 cup olives roughly chopped
  • 2 tsp capers minced
  • 1/2 tsp smoked paprika
  • 1 1/2 tsp dry basil
  • 1 1/2 tsp dry oregano
  • 1/4 tsp red pepper flakes
  • 1/3 cup cherry tomatoes diced
  • Salt and pepper to taste
  • Bread for serving
For the Noodles
  • 5 oz brown rice noodles
  • 2 tbsp olive oil
  • 1 lb boneless, skinless chicken breasts (pounded thinly)
  • 1 cup red bell peppers (sliced into thin pieces)
  • 2 cups carrots (slices into thin pieces)
  • 1/2 cup chopped onion
  • 1 tbsp garlic (minced)
  • 1 cup bean sprouts
  • 2 eggs
For the Sauce
  • 1 tbsp peanut butter
  • 2 tbsp honey
  • 2 tbsp lime juice
  • 1.5 tbsp rice wine vinegar
  • 2 tbsp fish sauce
  • 1/4 cup coconut aminos or low sodium soy sauce
For the Garnish
  • 1/4 cup green onions (sliced thinly)
  • 1/3 cup peanuts (crushed or chopped)
  • red pepper flakes (optional)
  • lime wedges (optional)
  • cilantro (optional)
For the Noodles
  • 2 baked chicken breasts, diced
  • 2-4 servings of cooked noodles (1-2 oz = 1 serving)
  • 1 recipe of peanut sauce
  • 1 head broccoli
  • 1/4 onion, diced
  • 2 tbsp water
  • 2 tsp soy sauce
  • 1 tsp garlic chili sauce
For the Peanut Sauce
  • 3 tbsp natural peanut butter
  • 2 tbsp soy sauce (opt for gluten free soy sauce or coconut aminos to make gluten free; use low sodium if preferred)
  • 1 tbsp maple syrup
  • 1 tsp garlic chili sauce or sriracha
  • 1 tsp mustard
  • 1/4 tsp garlic powder
  • 1/4 tsp ginger powder
  • Juice of half a lime
  • 2-3 tbsp water
  • 2 Pomegranets, seeded
  • 2 pears, diced
  • 1 granny smith apple, diced
  • 1 small red onion, finely chopped
  • 1 lime, juiced and zested
  • 1/4 cup cilantro, chopped
  • small sprinkle of salt
  • 1/2 medium onion, diced
  • 2 chipotle peppers in adobo sauce, roughly chopped
  • 1 tbsp chili powder
  • 1/2 tsp cinnamon
  • 1 15.5oz jar low sodium salsa
  • 1 15.5oz can pumpkin purée
  • 2 cans red kidney beans, drained (OR 1⁄2 lb. ground turkey)
  • 1/2 cup chopped walnuts
  • 1 cup apple juice
  • 1 cup low sodium vegetable broth
For the Roasted Cauliflower
  • 2 heads of cauliflower, cut into florets
  • 2 tablespoons olive oil + pinch of salt
For the Sauce & Pasta
  • 3/4 cup cashews
  • 2/4 cup water
  • 1 teaspoon salt
  • 1 jar (25 oz) pasta sauce
  • 1 (16 oz) jar roasted peppers, drained
  • 1 pound whole wheat penne pasta
  • 1 package frozen phyllo shells
  • 1⁄2 cup fresh cranberries, chopped
  • 2 tablespoons orange juice
  • 1 teaspoon orange zest
  • 2 tablespoons honey
  • 3⁄4 cup part skim ricotta cheese
  • Rosemary and cinnamon to
    garnish
  • 1 tablespoon olive oil
  • 1/2 yellow onion, thinly sliced
  • 2-4 garlic cloves, thinly sliced
  • 1 pound ground italian sausage
  • 1/2 teaspoon smoked paprika
  • 5 cups chicken broth
  • one (15 oz) can of cannellini beans
  • 4 medium potatoes, diced
  • 2 stalks kale, ribs removed, chopped
  • 3/4 cup heavy cream or half and half
  • 1/2 teaspoon salt
Meat Filling
  • 2 tablespoons olive oil
  • 1 cup yellow onion, chopped
  • 1 pound 90% lean ground beef or
    ground lamb
  • 2 teaspoons dried parsley leaves
  • 1 teaspoon dried rosemary leaves
  • 1 teaspoon dried thyme leaves
  • 1⁄2 teaspoon salt
  • 1⁄2 teaspoon ground black pepper
  • 1 tablespoon Worcestershire sauce
  • 2 garlic cloves, minced
  • 2 tablespoons all-purpose flour
  • 2 tablespoons tomato paste
  • 1 cup beef broth
  • 1 cup frozen peas and carrots
  • 1⁄2 cup frozen corn kernels
Potato Topping
  • 1 1⁄2 – 2 pounds russet potatoes; about
    2 large potatoes peeled & cut into 1
    inch cubes
  • 8 tablespoons (1 stick) unsalted butter
  • 1/3 cup half and half
  • 1⁄2 teaspoon garlic powder
  • 1⁄2 teaspoon salt
  • 1⁄4 teaspoon ground black pepper
  • 1⁄4 cup parmesan cheese
  • 15 ounce can cannellini beans
  • 1 cup whole wheat couscous,
    uncooked
  • 8 ounces low fat feta cheese
  • 1 clove garlic
  • 1 small red onion
  • 1 medium zucchini
  • 1 medium eggplant
  • 8 ounces cherry tomatoes
  • 1⁄4 cup kalamata olives
  • 1⁄4 cup extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1⁄4 teaspoon oregano
  • 1⁄4 teaspoon thyme
  • 1⁄4 teaspoon pepper
  • Fresh basil
For the Rolls
  • 3 oz. rice vermicelli noodles
  • 12 slices of tofu
  • 1 large carrot, julienned
  • 2 Persian cucumbers, julienned
  • 8 oz. Napa cabbage, thinly sliced
  • 1 tbsp. fish sauce
  • 1 tbsp. brown sugar
  • 1/4 c. rice vinegar
  • 12 large rice paper sheets
  • 2 tbsp. black sesame seeds
  • 12 fresh mint leaves
  • 12 fresh basil leaves
For the Sauce
  • 1/2 c. smooth peanut butter
  • 1 tbsp. low-sodium soy sauce
  • 2 tbsp. rice vinegar
  • 1 clove garlic, grated
  • 1 tbsp. freshly grated ginger
  • 4 tbsp. boiling water
  • 1/4 c. crushed, toasted peanuts, for serving
  • 1 small eggplant, diced
  • 1 medium zucchini, diced
  • 1/2 pt. grape tomatoes, halved
  • 3 tbsp. extra-virgin olive oil
  •  kosher salt
  •  Freshly ground black pepper
  •  12 oz. penne pasta
  •  1/4 c. finely chopped fresh
  • basil, plus more for serving
Veggies & Pasta
  • 8oz box of uncooked Pasta (whole grain, gluten free, chickpea, protein plus, fiber plus)
  • I bag of veggies of your choice (squash, peppers, onions, broccoli, cauliflower, etc.)
  • 1 small container of Cherry Tomatoes
  • 1 lemon Balsamic glaze (drizzle for garnish – optional)
Pesto
  • 3 cups of Fresh Basil, washed
  • 3 Cloves Garlic, peeled
  • 2⁄3 cup pine nuts, pecans, or walnuts
  • 1 cup grated Parmesan Cheese
  • Generous pinch of Salt and Pepper
  • 1 cup Olive Oil

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