Recipes

Beet Carpaccio with Dark Greens Salad

Beet Carpaccio with Dark Greens Salad on plate  Beet Carpaccio with Dark Greens Salad Recipe by Fernanda Larson, MS, CN
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Beet, Carpaccio, Dark Greens Salad, walnuts

Post-Workout Smoothie Bowl

Green smoothie bowl with cinnamon and bananas Optimize your workouts and muscle gains with this post-workout smoothie bowl recipe! 
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workout, Smoothie, protein, green, green smoothie, fruit, banana, green living, Easy, tutorial, cinnamon, hemp seeds

Heart Beet Donuts

Plate of donuts with white frosting and pink sprinkles This wholesome take on doughnuts are beautiful and provide a great alternative to artificial colors and refined sugars. Beet juice gives the color along with extra nutrients, making this vegan recipe...
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donuts, heart, Beet, healthy desserts, cacao, coconut

Mediterranean Red Lentil Soup with Herbs

Red lentil soup bowl with herbs and spoon A Mediterranean-inspired soup dish full of whole foods!
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lentil soup, mediterranean diet, plant based diet, Italian parsley, red lentils, spinach

Sweet Potato Ramen in Bone Broth

Ramen soup with boiled egg,sprouts and green onions This nourishing, gluten-free sweet potato ramen recipe is packed with flavor and nutritional value using bone broth !
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sweet potato, ramen, bone broth, nori, tamri, miso, diy, glute free, vegetarian recipe

Vegan, Gluten-free Cornbread

Vegan,gluten-free cornbread slice with herbs and red bell peppper slices As the saying goes "necessity is the mother of invention", this vegan, gluten-free cornbread recipe was born in a rushed delivery during a cooking class here at Bastyr to cater to dietary...
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Vegan, Gluten-free, cornbread, cashew milk, flax egg

Dandelion Maca "Mocha"

Dandelion Maca "Mocha" Give your adrenals a break by swapping your morning coffee for this dandelion root mocha! Maca root powder helps balance hormones and supports a healthy stress response. 
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dandelion, maca root powder, hormone balance, raw cacao, diy mocha, morning coffee

Spirulina Energy Bites

Spirulina Energy Bites Spirulina is a greate source of B vitamins and essential fatty acids! Protein, healthy fats, and fiber make these sweet little bites the perfect energizing snack.
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spirulina, energy bites, Vitamin B, essential fatty acids, energy, coconut

Astragalus, Nettle & White Bean Soup

Astragalus, Nettle & White Bean Soup This astragalus,nettle and white bean soup is simple to make, flavorful, and medicinal. While all the ingredients contribute to health in some way, astragalus acts as an adaptogen, helping the body...
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Astragalus, nettle, White Bean, Soup, balance, immune system, adaptogen

Shaved Brussel Sprout Salad with Pumpkin Spice Vinaigrette

Plate of Shaved Brussel Sprout Salad with Pumpkin Spice Vinaigrette Craving a sweet pumpkin spice treat? Here's a light and nutritious shaved brussel sprout salad with pumpkin spice vinaigrette to curb your fall cravings. 
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ALA omega-3's, Anti-inflammatory, brussel sprouts, pumpkin spice, Vegetarian

Roasted acorn squash with cranberry quinoa stuffing

Plate with roasted acorn squash with cranberry quinoa stuffing This stuffed, roasted squash isn't trying to trick you into thinking it's stuffed with meat. And it doesn't have to! The cranberry quinoa filling is satisfying enough on its own, full of spiced...
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Vegan, roasted acorn, cranberry, quinoa, fall recipes, sweet and salty, protein, anti-bacterial

Purple Sweet Potato Soup "en croute"

Bowl of sweet potato soup with wholesome seedy crust crackers A staple in the Okinawan diet – revered for wellness promotion and longevity, purple sweet potatoes provide sweet, warming nourishment and are a great source of vitamin A, vitamin C, fiber and trace...
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purple sweet potato, vitamin A, vitamin C, fiber, trace minerals, anthocyanins, appetizer, wellness

Rainbow Layered Kraut

Plate of rainbow color layered sauerkraut on top of salad Need to meal prep? Try Bastyr's Nutrition Department's Rainbow Layered Sauerkraut to add to any salad, sandwich, taco, or eat by itself!  
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sauerkraut, toppings, cabbage, Vegan, Vegetarian, Snack, meal, probiotic, fermented, rainbow

Baked "Caramel" Apples

Apples and cinnomon sticks This extra easy recipe is a healthy alternative to the classic caramel apple. Although it requires a bit of imagination, this staightforward dish delivers all the time-honored flavors generall...
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cinnamon, caramel, apple, treat, healthy option, dessert, Vegetarian, antioxidants, dietary fiber

Tempeh Summer Rolls

Plate of tempeh summer rolls and dipping sauce These tempeh summer rolls are healthy, adaptable, and make a wonderful light dinner, lunch, or appetizer. Make them with your favorite vegetables and herbs, and serve with a creative dipping sauce!...
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Vegan, Vegetarian, tempeh, spring rolls, healthy, lunch, fresh, meat alternatives, bone health, weight loss

Yucca Fries with Cilantro Mayo

Yucca fries and side of cilantro mayo There are few things that can beat a good side of salty, crisp fries. Enjoy this healthier twist on a side item staple with these yucca fries with cilantro mayo. 
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fries, french fries, healthy option, side item, cilantro, mayo, Vegetarian, yucca, vitamin C, antioxidant

Grilled Portabella “Ribs”

Plate of grilled portebello mushrooms with lemon wedge Portabella mushrooms are a versatile, flavorful ingredient that is nutrient packed and can easily fit into any BBQ party as grilled portabella "ribs" – no matter the audience! Try marinating with...
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Mushrooms, Vegetarian, ribs, portabella, Vegan, bbq, b-complex vitamins, meat alternative, digestive system

Creamy Vegan Potato Salad

Plate of Creamy Vegan Potato Salad garnished with green onions and lemon wedge The beloved Summer picnic salad gets a healthy,vegan – and green makeover! Using avocados instead of mayo makes a delicious creamy dressing for the potato salad that you can feel good about!
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potato salad, Vegan, salad, potatoes, potato, appetizer, Side dish, potasssium, fiber, green

Greek Yogurt and Lemon Panna Cotta

two servings of greek yogurt breakfast and lemon Panna Cotta
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recipe, greek yogurt, lemon, yogurt, panna cotta, Vegetarian, Breakfast, dessert, probiotic, vitamin b12, post-workout

Branzino in Parchment

Branzino fish The pairing of lemon, fresh herbs and sweet fennel highlights the delicate flavors of the fish in this simple, healthy and exquisite dish. The use of parchment paper as a baking vessel not only...
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Fish, pescatarian, mint, parsley, oregano, branzino, omega-3's, protein, antioxidant, B vitamins

Mediterranean Quinoa

bowl of Mediterranean Inspired Quinoa Inspired by a recipe from a student named David St. Martin, this whole grain salad has it all. Amino acid-rich quinoa combines with pine nuts and feta to provide protein. The raw herbs add the...
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feta, quinoa, Mediterranean, whole food, appetizer, Side dish, fiber, protein, cardiovascular, low fat

Spiced Almonds

Bowl of spiced almonds This quick and easy snack is the perfect way to add a little zest to your day!
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almonds, recipe, Vegetarian, Snack, quick snack, Vegan, vitamin E, weight loss, blood pressure, magnesium

Berry Pie

baking pan of berry pie and ready served plate of pie Enjoy a hint of cinnamon and a boost in antioxidants with this Bastyr Commons berry pie recipe. Courtesy of Bastyr's Chef, Joe Ladine. 
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berry, fruit, pie, dessert, Vegetarian, antioxidant, healthy dessert, fiber, inflammation

Shrimp Dumplings

Serving plate of 4 Shrimp Dumplings

Delightful Chicken Dumplings

plate of chicken dumplings with sauce and chopsticks
  • The combination of ginger and scallion adds a unique fragrance to the chicken flavor of the dumplings.

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chinese new year, chicken, dumplings, chinese cabbage, weight loss, potassium, antioxidants, immune system

Fall Harvest Salad with Pumpkin Dressing

Harvest Salad Salads are not just for summer. They are a simple way to add nutritious, seasonal ingredients to your diet year-round. 
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harvest salad, healthy salad recipe, fall salad recipes, pumpkin, fiber, magnesium, apple cider vinegar

Chocolate Covered Coconut Macaroons

plate of chocolate covered coconut macaroons These cjhocolate covered coconut macaroons are a fabulous sweet treat for adults or children that have problems with wheat or flour.  Be sure to have a good plan for how you will use the...
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healthy dessert, chocolate, macaroons, coconut, low cholesterol, brain function, anti bacterial, HDL

Winter Fruit Almond Cobbler

bowl of almond cobbler The unique use of crispy almonds and arrowroot makes this versatile cobbler recipe a winner. Zesty and wholesome, it adapts beautifully to many different seasonal fruit. Apples, stone fruit, berries...
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seasonal fruit, fruit cobbler, healthy dessert, Vegetarian, vitamin E source, fiber, plant-based

Gingerbread Cookies

plate of gingergbread cookies   Children love making and decorating these tasty little gingerbread cookie people. Unrefined cane sugar is a naturally processed sweetener where the juice from...
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gingerbread men recipe, healthy gingerbread recipe, cookies, dessert, holiday recipe, Anti-inflammatory, cold relief, Vegetarian

Hummus Flatbread Pizza

hummus flatbread pizza This vegetarian version of pizza is a great way to fill up on heart friendly fiber from legumes and whole wheat flour.  The love is further enhanced by colorful vegetables which provide a...
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pizza, flatbread pizza, hummus, Vegetarian, Vegan, cravings, healthy pizza, raw, fiber, antioxidants, Snacks

Holiday Veggie Loaf with Mushroom Gravy

holiday veggie loaf with mushroom gravy Here’s a quick and easy recipe that is vegetarian, using basic ingredients that you’ll have sitting around in the kitchen to make a veggie loaf with mushroom gravy. Not only will you save time, but...
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vegetarian meatloaf, holiday recipes, Christmas recipes, veggie loaf, Vegan, holiday dinner, quick and easy recipe, source of folate

Spicy Tempeh Tacos

Spicy Tempeh Tacos If you haven't tried tempeh, this recipe is a great way to introduce you to its meaty flavor with the added bonus of providing you with some extra probiotics. That's right, because tempeh is made...
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Vegetarian, Vegan, Dairy-free, Gluten-free, meat alternatives, protein, plant-based, bone health, tacos, Hispanic cuisine

Southwest Chipotle Chick'n Salad

Southwest Chipotle Chick'n Salad With 25 grams of plant protein and 17 grams of fiber, this southwest chipotle chick'n salad will keep you fueled and satisfied, says Bastyr alumna Selva Wohlgemuth, MS ('14), RD,...
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Vegan, Vegetarian, Gluten-free, Dairy-free, Salads, plant based, Vegenaise, Gardein, protein, greens

Cheesy Polenta Bites with a Trio of Aiolis

Cheesy Polenta Bites on plate The expert-level recipe for Cheesy Polenta Bites Served with a Trio of Aiolis was among the 10 courses served at the 2016 final dinner presented by students graduating from the ...
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Gluten-free, Vegetarian, Appetizers, Entrees, polenta, tumeric, cheesy, vitamin A source, low fat, fiber

Melon, Mint and Lime Sorbet

Melon, Mint and Lime Sorbet There's no need to look at ingredient labels when you make your own sorbet! Try this recipe that combines sweet honeydew melon with tangy lime and the freshness as mint, which also was used as the "...
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Desserts, Vegan, Vegetarian, Dairy-free, Gluten-free, Appetizers, sorbet, summer recipe, digestion, bile flow

Spring Pea and Mint Soup

Spring Pea and Mint Soup With fresh peas in season in both summer and fall, you'll have plenty of opportunities to make this English pea soup. Adapted from a recipe by local chef Diana Dillard, this recipe was served as...
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Soup, Appetizers, Vegetarian, Gluten-free, pea soup, mint, spring recipes, Vegetarian

Watermelon Cucumber Salad

Watermelon Cucumber Salad This salad is simple, juicy, and thirst-quenching, making it a must-serve dish on hot summer days. Bastyr University nutrition student Lizzie Diehl recommends serving her Watermelon Cucumber Salad...
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Salads, Vegetarian, Vegan, Dairy-free, Gluten-free, watermelon, cucumber, salad, summer recipes, hydrating foods, Anti-inflammatory

Cannellini Caprese

Cannellini Caprese Creamy, nutty cannellini beans and bold caprese flavors complement each other in this refreshing and filling salad. Full of micronutrients, beans are also a great source of folate, fiber...
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Salads, Vegetarian, Gluten-free, cannellini bean, B vitamins, vitamin b12 source, iron source, Vegan

Grilled Pineapple Salad with Jalapeños and Sweet Onion

Grilled Pineapple Salad with Jalapeños and Sweet Onion Leave room on the grill for fruits and veggies! This scalable whole grain , grilled pineapple salad with jalapenos and sweet onion by Bastyr nutrition student Lizzie Diehl goes well with grilled...
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Vegetarian, Vegan, Entrees, Dairy-free, Gluten-free, Salads, grilled fruit, Anti-inflammatory, bone health, bbq

Green Tea Frozen Yogurt Breakfast Cups

Green Tea Frozen Yogurt Breakfast Cups Ginger Hultin, MS ('11), RDN, a nutrition supervisor at Bastyr Center for Natural Health, recommends these frozen cups of...
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Breakfast, Desserts, Gluten-free, Vegetarian, Snacks, green tea, frozen yogurt, burn fat, antioxidant

Breakfast Kitchari

Breakfast Kitchari Start your day with balance and peace with breakfast Kitchari, a traditional South Asian dish with warming, detoxifying spices. This recipe by nutrition student Kelsey Perusse was shared with...
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Vegetarian, ghee, fermented, gut health, breakast, asian cuisine, healthy, detox foods

Gluten-Free Chocolate Chip Cookies

Gluten-Free Chocolate Chip Cookies The special flavor of these gluten free choclate chip cookies comes from the flour blend of 1 part sweet potato flour, ½ part sorghum flour and ½ part tapioca flour. The cookie works great with...
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Desserts, Gluten-free, Dairy-free, Vegetarian, chocolate chip cookies, healthy desserts, cravings

Asparagus Spinach Soup with Parmesan

Asparagus Spinach Soup with Parmesan This gorgeous asparagus spinach green soup witj parmesan from Bastyr nutrition student Lizzie Diehl is smooth and simple, which lets the subtle flavors of asparagus shine. It's also full of nutrients...
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Soup, Vegetarian, Gluten-free, asparagus, spinach, green soup, vitamin A source, folate source, antioxidant

Gingered Lentil Sandwich Spread

Gingered Lentil Sandwich Spread Smear this gingered lentil sandwhich spread on whole-wheat bread and greens for a protein-rich lunch, enlivened by anti-inflammatory ginger. Or try it as a hummus appetizer served with cut-up...
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Vegan, Vegetarian, Dairy-free, Gluten-free, Appetizers, Ginger, lentil, stomach ease, sandwhich, healthy mayo alternative

Black Bean Brownies

Brownies on a plate. You read that correctly — these rich, chocolately brownies have fantastic flavor, unexpected ingredients and are easy to make. The cameo appearance of black beans add a boost of protein and fiber.
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Desserts, Vegan, black bean brownie, healthy dessert quick and easy, chocolate, protein, heart health, folate source

Spiced Red Yam Soup with Chickpea Croutons

Spiced Red Yam Soup with Chickpea Croutons This spiced red yam soup with chickpea croutons recipe will nourish your body, mind and soul, says nutrition alumna Selva Wohlgemuth, MS ('14), RDN, in her blog,...
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Gluten-free, Soup, Dairy-free, chickpea, healthy, Vegetarian, plant-based, yams, Soup, winter recipes

Whole Wheat Apple Pie

Whole Wheat Apple Pie Nutrition alumna Carly Kellogg, MS ('13), RDN, shares a recipe for Whole Wheat Apple Pie, found on her nutrition and whole foods cooking blog, Citrus and Salt...
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Vegetarian, Desserts, healthy, pie, apple, fiber, homemade pie, plant-based, organic, cravings

Ginger Peanut Stew

Ginger Peanut Stew This rich, warming ginger, peanut stew from Bastyr nutrition student Lizzie Diehl travels and reheats well. Serve it over brown rice, and share it with a neighbor.
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Vegetarian, Vegan, Dairy-free, Gluten-free, Soup, Ginger, stomach ease, peanut, Soup, plant based

Chili-Spiced Sweet Potatoes

A white bowl of mashed sweet potatoes Mashed sweet potatoes are a great addition to any Thanksgiving Day spread. This easy-to-make orange and chili-spiked mixture is a refreshing twist on typically heavy potato dishes. Low in fat...
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Vegan, Gluten-free, Vegetarian, Easy, complex carbs, mashed potatoes, sweet potatoes, thanksgiving, soul food

Black Bean and Butternut Squash Chili

Bowl of veggie chili with garnish. A pot of Black Bean and Butternut Squash Chili is perfect for Meatless Monday or for game day! Sweet and savory, this veggie chili features seasonal squash, fiber, protein-rich black beans ...
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Vegan, Gluten-free

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