Maki Sushi

INGREDIENTS
Roasted Shiitakes
h iit a k e m u s h ro o m s
6 ounces s
ta b le sp o o n e xt r a- v ir gin
1
olive oil
1 t a b le s p oo n ta m a r i
Sushi rice
h o rt gr a in b r o w n r ic e,
1 cup s
rinsed well
2 cups water*
BENEFITS 1 teaspoo
oil
n e x t ra - v ir g in o liv e

Because s u s h i c o n t a in s 2 ta b le s p o o n s r ic e v in eg ar
a n e s ug ar
e in , h e a lt h y fa t s 1 ta b le sp o o n c
lean prot 1 teaspoon sea salt
y d r a t e s , it c a n
and carboh
h e a lt hy d ie t , "
be part of a
ie G e ll m a n , M S , a
says Abb
a n d
registered d
i
i
t
e
y
t
-
i
b
t
a
ia
s
n
e d c h e f. DEFINITION
New York C Fun & fresh maki sushi rolls
it h a ll f o o d s a n d
"But as w made with brown rice,
s, p o r t i o n s i ze is
weight los roasted shiitakes, cabbage,
important." cucumber, avocado, and a
tangy carrot-ginger dipping
sauce.
 Herb
Compound
Butter

INGREDIENTS
lt e d b u t te r , a t ro o m
½ cup unsa
temp
n fin e ly c h o p p e d dill
1 tablespoo
in e ly c h o p p e d c h ive s
1 tablespoon f
½ clove garlic, grated
½ teaspoon sea salt
Sun Dried Tomato Basil
ns a lte d b u t te r , a t r o om
½ cup u
temp
BENEFITS 1 tablespoon
leaves
fin e ly c h o p p e d b a s il

po o n f in e ly c h o p p e d s un
1 tables
Every cooked meat, every
dried tomatoes
protein, benefits from a good ½ gar lic clo v e , g r a te d
compound butter because it ¼ teaspoon sea salt
allows the fat to baste and
add additional flavor. It's

typically incorporated with
fresh or fragrant aromatic
herbs. As it heats up, the oils
and fat heat up, releasing the
oils and aromatics for an
additional depth of flavor.”
DEFINITION
These herb compound
butter recipes will add
bold flavor to the simplest
dishes. They're delicious
on corn on the cob, toast,
potatoes, and more
 French
Onion Dip

INGREDIENTS
1 rec ip e C a sh e w S o u r
Cream
k e d cu p c h o p p e d
1/2 pac
C a ra m e liz ed O ni o n s* ,
chilled or at room
temperature
s p o o n o n io n p o w d e r
1/4 tea

BENEFITS 1 /2 te as p o o n s e a sa lt
o u n d b la c k p ep p e r
Freshly gr
2 ta b le sp o o n s c h op p e d
French Onion Dip, chives
fo r s e r v in g
when prepared with Potat o c hip s ,

high-quality
ingredients, is not
only low in
carbohydrates but DEFINITION
also rich in healthy This homemade French
onion dip puts the store
fats and protein.
bought kind to shame!
Creamy, tangy, and packed
with umami flavor, it's sure
to vanish in minutes.
 Hummus
Crostini

INGREDIENTS
“ Ce vi c he ” C r o s t in i
Corn
1/2 cup sweet corn
kernels
b le s p o o n s m in c e d re d
2 ta
onion
1/ 2 te a sp o o n m in c e d
jalapeño
2 te a s p o on s m in c e d

BENEFITS cilantro
1 tab le s p o on lim e j uic e
fo od e a sp oo n s e a sa lt
hummus is a fi b e r - r i c h 1/4 t
r e e t D e li J a la p eño
p la n t - b a s e d Park St
that's h ig h in
l Lime Hummus
prote i n a n d e s s e n t ia
y s L e e C o t to n ,
minerals," sa
d d ie t it ia n a n d
a registere
n
DEFINITION
foun d e r o f L e e C o t t o
Nu trit io n . " I t 's a ls o a
i s h t h a t 's g r e a t Make a big, beautiful tray
versatile d
d ip p in g a n d a d d in g of easy crostini appetizers
for
flav o r t o d is h e s ." for your next gathering!
With 6 flavor pairings,
you'll have something for
everyone.
 Loaded
Potato Skins

INGREDIENTS
a ll t o m e d iu m r u s s e t
5 sm
potatoes
ir g in o liv e oil , fo r
Extra-v
drizzling
n d f r e s hly g ro u nd
Sea salt a
black p e p p e r , to t a s te
a c o n (m a k e s e x t r a )
Coconut B
1½ c u ps u n s w e e t e n e d

BENEFITS coconut flakes

1½ ta b le s po o n s ta m a r i
Pota t o s k i n c o n t a i n s B b le s p o o n m a p le
Scant 1 ta
s , v it a m in C , i r o n ,
vitamin syrup
t a s s i u m a n d s m o k e d p a p r ika
calc iu m , p o ½ teasp o o n
e nt s . P o ta t o s k in
other nutri S
v id e s lo ts o f fi b e r ,
also pro
p e r o u n c e .
about 2 gr
If you e at
a
a
m
m
s
e d iu m b a k e d DEFINITION
c lu d in g t h e s ki n ,
potato, in
r ly 4 g r a m s o f You'll love these loaded
you'll get ne a
i llig r a m s o f ir o n potato skins with black
fiber, 2 m
an d 9 26 m ili gr a m s o f bean salad, sunflower
potassium. sour cream, and crispy
coconut bacon. Great for
parties!
 Taquitos

IN GREDIENTS
Jackf ruit
a c k fr u it , c o r e d a n d
1 (20-ounce) can J
shredded
e x t r a- v ir g in o liv e o il
1 teaspoon
2g a rli c c lo ve s , g ra te d
1 teaspoon cumin
1t e a s p oo n co r ia n d e r
Pinch cayenne pepper
½ teaspoon sea salt
o u n d b la c k p e p p e r

BENEFITS
Fresh ly g r
n d ic e d g r e en ch ile s ,
1 (4-ounce) ca
drained
o s
With certain ingredients
Taq u it
lo u r + co r n t o r tilla s * ,
12 to 14 flour or f
and reasonable portion (see note)
b eans
sizes, tacoscan be lower ¾ c u p re fr ie d

in calories, fat, and salt

e r th a n
yet h ig he r in fib
DEFINITION
some other types of
sa nd w ic h es ( 4 5 ). T h ey Meet my new favorite
can also be a good appetizer: Baked Green Chile
ou rc e o f v e g et ab le s Taquitos! They're crispy on
s
the outside, gooey in the
middle, tangy, lightly spicy,
and so. much. fun!
 Best Bean
Dip

INGREDIENTS
ip e R e fr ie d B e a n s
1 rec
n g re e n c h ile s , d raine d
1 (4-ounce) ca
o ns fr e s h lim e ju ic e
2 tablespo
p oo n o n io n p o w d e r
¾ teas
t e a s po o n c a y e n n e
Heaping ¼
pepper, optional
Water, as needed
Topping options
illa c hip s, fo r s e rv in g
Tort

BENEFITS Tomatoes
Scallions
Avocado

This Wh it e B ea n D i p is Serrano peppers

Cilantro
the pe r f e c t b le n d o f Cotija cheese

crea m y t ex t u r e an d
delicio u s f la v o r . I t 's
a n d
high in p r o te in DEFINITION
fiber m a k in g i t t h e
This easy bean dip recipe is
perfe c t a p p e t iz e r o r
the ultimate party appetizer
sand w ic h s p r e a d . or game day snack! With a
smooth, creamy texture and
bright, zesty flavor, it's alway
a hit.