The Sustainable Diets Blog

Eating, Wellness, Gardening, Recipes and Loving our Planet. By Teri Underwood.

Garlic-Lemon Hummus

Tahini is sesame seed butter and can usually be found near the peanut butter in the grocery store. To release more juice out of a lemon-press it with the palm of your hand and roll it around on a hard surface until it softens.

Turkey Goulash with Peppers

This is a another quick, easy, healthy, simple recipe. Featuring peppers which are loaded with vitamin C and other essential nutrients and antioxidant plant chemicals.

Maple Glazed Sweet Potato Medley

The red cabbage in this simple recipe adds a delightful crunch, taste, and color that pairs well with the glazed sweet potatoes and walnuts. Walnuts are high in the essential fatty acid Alpha Linolenic acid, part of the omega-3 family, and needed daily for health.

Berry Smoothie

Use any berry that you have available for this smoothie. Strawberries work well, as do blueberries, or raspberries. To get the freshest taste, the most nutritient-dense, and environmentally-friendly berries I can find, I source berries locally or grow them in my garden.

Caesar Dressing for Greens

This dressing will encourage you to eat those healthy dark greens because it tastes so good! The oil used is extra virgin olive oil which contains potent antioxidants that are great for your health. Extra virgin has more of the antioxidants (the green color is the cue) than light olive oil.

Greenberry Smoothie

Another very easy way to get the health-essential greens into your daily diet. You can easily add 3 cups of raw greens to any single serving of a smoothie and the flavor is great. I suggest experimenting with different greens to see which you like best.

Tempeh-Mushroom Stir Fry

Tempeh is part of a sustainable diet because of its nutrient density, good taste, and as a substitute for animal protein—it conserves resources such as water, energy, and land. I prefer to choose organic soybeans because most non-organic soybeans in America are genetically modified.

Jessa’s Vegetarian Goulash

This recipe was developed by my niece Jessa Bogart in 2011, a 20-something graduate student living in Ann Arbor, Michigan. She is an avid cook and calls herself a “foodie”. She has been following a Vegan diet for about a year. She says she feels much better and has more energy on a Vegan diet.

Sautéed Tilapia with Ginger

Tilapia is a farm raised fish that is listed as a best choice on the Monterey Bay Aquarium’s Seafood Watch guidelines. According to their website, your “Best Choice” is tilapia grown in the U.S. in environmentally friendly systems.

Pasta and Beans

Need a super-fast, simple, nutritious and delicious meal? Try pasta and beans. Pair the meal with a tossed green salad sprinkled with raw sunflower seeds to add more protein.

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