Watch Carol Bell, Table Health RD demonstrate an easy, nourishing, and flavorful soup perfect for fall and winter. Serves Four, 2-cup servings. 

Ingredients
1 cup dry red lentils
2 tsp olive oil
1 medium onion
2 stalks of celery
2-3 cloves of garlic
1 tsp cumin
¼ tsp cinnamon
1 Tbsp fresh grated ginger root
3 cups of diced butternut squash
1 quart of vegetable or chicken broth
1 cup milk (coconut, cashew, almond or cows milk)

Optional garnishes
red pepper flakes
 finely chopped cilantro or parsley
toasted almond slivers or toasted pumpkin seeds
garlic croutons
drizzle of coconut milk
finely minced red bell pepper

Directions
Rinse the lentils under running cold water in a fine mesh sieve. Place in a bowl and cover with cold water while you chop the vegetables.

Heat a soup pot over medium heat and add the olive oil, onion and celery. Saute until the onion is translucent. Add the garlic, spices and ginger and stir for a minute. Drain the lentils and add them to the
pot with the squash, broth and salt. Stir and bring to a boil. Reduce heat and simmer uncovered for about 20 minutes or until the lentils have disintegrated and the vegetables are soft. Remove from the
heat and allow to cool for a few minutes. Puree with an immersion blender or in batches in a blender
until smooth. Stir in milk. Thin with additional milk or broth as needed. Garnish with desired optional
ingredient

Watch Carol Bell, Table Health RD demonstrate an easy and healthy after school option that will keep the kids coming back for more while also packing a nutritious punch. Serves 4-6

• 2 Medjool dates, diced fine
• 1 Tbsp dried cherries or cranberries, chopped fine
• ½ orange, finely diced
• Juice of ½ orange
• 1 gala, Jonathan or Honeycrisp apple, chopped fine
• 1/2 ripe bartlett pear, chopped fine
• Pinch of cinnamon or allspice
• Pita chips, whole wheat crackers, plantain chips, rice cakes, rice crackers, baked unsalted tortilla chips

In a small bowl, combine the diced dates and cherries with the finely diced oranges and orange juice and allow it to sit for a few minutes while you chop the apple and pear. The best texture is with very small pieces (¼ inch) rather than large chunks like a fruit salad. Cut thin, ¼ inch slices off the sides of the apple or pear. Lay each slice flat and cut into ¼ inch thin julienne strips. Line up the strips and chop them into tiny pieces. Stir in the diced apple, pear and pinch of cinnamon or allspice. You can also add a pinch of cayenne or red pepper flakes if you like a little heat. The texture is best if it is allowed to sit for a few minutes before serving. Serve with pita chips, rice crackers, rice cakes or baked tortilla chips.

Variations:

• Use ¼ cup diced pineapple and pineapple juice instead of orange
• Use ¼ cup of diced mango instead of orange
• Use ¼ cup of fresh pomegranate arils instead of the cherries
• Substitute diced cucumber for part of the apple

Watch Carol Bell, RD prepare this seasonal favorite featured on Channel 9 and 10 News, The Four with Eric Brazeal

2 servings

Ingredients:
1 tbsp red wine vinegar (or lemon juice)
1 tbsp honey or agave syrup
1 tbsp olive oil
1 clove garlic, minced
½ tsp dried oregano
Pinch of salt and pepper
1 ear of corn, cut off the cob (or 2/3 cup frozen, thawed)
1 medium tomato, cut in cubes
½ English cucumber, cut into cubes
3 cups chopped romaine lettuce
2 tbsp finely minced dill (or 1 tsp dried)
1 5 oz can of skipjack tuna or light tuna (avoid albacore, yellowfin, or ahi tuna)

Directions:
Combine all dressing ingredients in a bowl and whisk well. Add in vegetables and dill and toss well. For a heartier meal, add ½ cup drained canned chickpeas and serve with pita bread.

FDA Information guide about best seafood choices

As featured on Channel 9 and 10 News, The Four with Eric Brazeal

2 servings

Ingredients:
4 oz dry spaghetti
Salt and Pepper
1 ½ tbsp Olive oil
1 cup red onion, sliced thin
2-3 cloves garlic, minced
1 medium zucchini, sliced in half moons
1 medium yellow squash, sliced in half moons
1 tbsp red wine vinegar
1 low sodium bouillon cube dissolved in 2 tbsp hot water
1/3 cup sliced Kalamata olives
1 cup white beans
1 cup diced tomatoes (fresh or canned)
1/2 cup basil leaves, sliced

Directions:
Cook spaghetti according to package directions. Rinse and drain well. Season with salt and pepper.

Heat a large skillet over medium heat and add the olive oil and red onion slices and garlic. Cook for 2 -3 minutes or until onion just begins to soften slightly. Add the zucchini and cook for another 4 minutes
until zucchini is just barely tender. Add in the red wine vinegar, stir briefly, then add the bouillon broth, olives, beans and tomatoes. Simmer for a few minutes until the zucchini is cooked to desired
tenderness.

Remove from heat and divide into bowls. Garnish with sliced basil leaves and cracked pepper.

Serving Suggestions:
For a fully plant-based meal, ensure that the pasta is whole grain and has at least 4 or more grams of protein per serving. Increase beans to 1 ½ cups in the recipe.
For an omnivore meal, stir in 1 cup of fully cooked shrimp, chicken sausage or chorizo.

Watch Carol Bell, RD make Roasted Squash Bowls on Channel 9 and 10  The Four with Eric Brazeal

Yield: 4 servings

Ingredients:
1 medium butternut squash, cut into 1 inch cubes, see below
2 cloves of garlic
1 Tbsp chopped fresh rosemary (1 tsp dried)
1 Tbsp avocado oil (or other high heat oil)

Bowl ingredients:
Spring mix or chopped romaine
White beans, rinsed and drained
Toasted walnuts or pecans
Shredded carrot or red cabbage
Balsamic vinegar

Directions:
Preheat the oven to 400 degrees. Line a baking sheet with parchment paper or use a silicone baking mat to prevent the vegetables from sticking.

To peel and cut a butternut squash: Cut off the ends of the squash with a sharp chef knife. Holding the long neck of the squash, use a vegetable peeler to first peel the rounded “bulb” end of the squash. Then
using a dish towel to cover your hand, hold the bulb end in the dish towel and then peel the “neck of the squash in long downward strips. This way the towel keeps the squash from slipping out of your hand.
Cut off the bulb end and scoop out the seeds and stringy pulp. Cut into 1-inch cubes. Cut the neck end into 1 inch-thick sections and then into 1 inch strips. Then dice into 1-inch cubes. Loosen the papery skin from the garlic by crushing it slightly with the side of a wide knife or the palm of
your hand. Remove the skin. Mince the garlic and sprinkle with a pinch of salt. Smash the garlic into a paste with the blade of the knife. Add the garlic paste and rosemary to a large bowl with the avocado oil and toss with the cut squash. Spread this on the baking tray. Roast at 400 degrees for 25-30 minutes, turning and stirring the mixture halfway through the baking time.

Prepare the bowls by adding the spring mix to each plate or bowl. Top with beans, vegetables, nuts and cooked squash. Toss with a dressing and serve.

Watch Carol Bell, RD make Berry Chia Jam on Channel 9 and 10  The Four with Eric Brazeal

Makes 1 cup (2 servings)

Ingredients:
2 Tbsp water
1 tsp lemon or orange zest (optional)
½ cup finely chopped medjool dates, pits removed
2 cups chopped, mixed berries (fresh or frozen)
2 tsp chia seeds

Directions:
In a small pot heat the water, lemon zest and dates with the lid on until it simmers. Reduce the heat to low and let sit for 5 minutes. Add in the berries and heat over medium-low heat for 10-15 min until the berries are soft. Mash the berries and dates with a fork or potato masher. Stir in the chia and remove from the heat and let sit for another 10 minutes until the mixture thickens and the seeds are expanded. Use immediately or place in a glass container and store in the refrigerator 5- 7 days.

Uses for the Berry Chia Jam:

• Eat it as is for a fruit dessert
• Berry spread for toast
• Condiment to serve with roast turkey, chicken or pork
• Top with granola for a healthy dessert
• Topping for cake, cheese cake, short cake
• Mix with a dollop of unsweetened vanilla yogurt for a creamy treat
• Topping for pancakes, waffles or French toast

Watch Carol Bell, RD make Hemp Seed Ranch Dressing on Channel 9 and 10  The Four with Eric Brazeal

Yield: about 1 ½ cups
This is a very versatile dressing and can be made with a variety of ingredients. If you don’t have dates or raisins, a bit of apple works too. Feel free to try different vinegars – white wine, white balsamic or white vinegar. Fresh onion and garlic can replace the dried powders.

Ingredients
1 pitted Medjool date or 1 tbsp raisins (soaked in warm water 10 min)
1/2 cup hemp hearts (or raw cashews)
1/3 cup cucumber, chopped
3 tbsp lemon juice
1 tbsp apple cider vinegar
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp salt
¼ cup water (more if needed to thin)
2 Tbsp chopped fresh dill or 1 tsp dried dill

Directions
Remove the pit from the date and chop into pieces. Soak it in a little cup of warm water while you assemble the other ingredients. Add all ingredients to a blender. Blend on high until the dressing is super smooth and creamy, about 2 minutes. Add more water to thin as desired. Use immediately or store it in a tightly capped mason jar and refrigerate. Use within 4 days.

Watch Making Parsnip Soup with Carol Bell, RD on Channel 9 and 10  The Four with Eric Brazeal
This recipe is adapted from the Avant Garde Vegan website.

Ingredients
2 tsp olive oil
2 pounds of parsnips, peeled, ½ inch dice (about 4 cups)
1 medium onion
2 cloves of garlic
2 cups of vegetable broth
1 sprig of fresh thyme (or ½ tsp dried)
2 cups non-dairy milk, unsweetened vanilla
3 Tbsp lemon juice
Salt and pepper to taste
Garnish:
Chopped toasted hazelnuts or slivered almonds
Dried Cranberries
Chopped fresh thyme, parsley, or rosemary leaves

Directions
Heat a large soup pot over medium heat. Add the onion and garlic and saute until the onion is translucent. Add in the parsnips, lower the heat, cover, and sweat the vegetables until the parsnips are slightly tender about 10 minutes. Add in the broth and thyme and simmer until the parsnips are very soft about 25 minutes. Remove the sprig of thyme. Puree the soup with the vanilla milk and lemon juice adding salt and pepper to taste.

Garnish with a pinch of toasted nuts, a few cranberries, and a pinch of fresh herbs

Watch Carol Bell, Registered Dietician, make this Chocolate Carrot Pudding (Yes. you read that correctly!) on The Four in the Heritage Kitchen at 9&10 News

Yield: 6 servings

Ingredients
1 cup shredded carrots
1/3 cup chopped dates
3/4 cup water
6 oz organic silken tofu* (3/4 cup mashed)
1 tsp vanilla
3.5 oz bar of dark chocolate
Fresh fruit for topping (sliced banana, mango or fresh berries)

Directions
In a medium pot, combine the carrots, dates, and water. Bring to a boil, then lower the heat and simmer for 35- 40 minutes until the carrots are very soft. Add the tofu and vanilla to the pot to allow the tofu to warm up. Uncover and allow the mixture to cool slightly and add this to a blender or food processor. Process until smooth. In a small glass bowl, melt the chocolate in the microwave for about 90 seconds, pausing to stir every 30 seconds. Add the chocolate to the blender mixture and puree until silky smooth.

Portion the pudding into cups or small glasses. If you want the mixture to be firmer, refrigerate for 1 or more hours. Top with fresh fruit before serving. Will keep it for 4 days in a sealed container in the refrigerator.

*For a smooth and creamy texture, make sure to buy silken tofu and not firm or extra firm tofu.

Watch Carol Bell, RD make this refreshing and bright holiday dish in the Heritage Kitchen with 9&10 News.

Servings may vary, but plan on about 1 citrus fruit per 2 people as a condiment, and 2 citrus fruits per person as a salad.

Ingredients
1-2 ruby red grapefruits
2-3 blood oranges
2-3 navel oranges
3-4 tangerines
1/3 cup pomegranate arils (about half of a fresh pomegranate) **
1-2 kiwi fruit
Optional:  green mint leaves, parsley leaves, or sage leaves

Directions
To cut the citrus and kiwifruit, slice off the top and bottom and then set the fruit on a cut end. Cut off strips of the skin from top to bottom. Alternatively, you can also peel the fruit by hand, but the finished look may be a little less pretty. Slice each citrus fruit crosswise with a very sharp knife into “wheels.” Arrange the slices of citrus and kiwi in an alternating pattern on a decorative plate or platter. Sprinkle
with pomegranate seeds.

**Cutting a pomegranate: First make sure you are wearing a dark colored shirt or an apron. Red juice tends to splatter and stain fabric. To get the pomegranate arils out intact, first slice the whole fruit in half. Hold the half over a large bowl and begin to break off small sections of the pomegranate. Gently pull the seeds away from the yellow pith drop them into the bowl and discard the pith. Try not to squeeze the seeds to retain their plump juiciness.

This can be a salad, a side dish, or used as a condiment instead of a sugar-laden
cranberry sauce. If you want to find ways to trim the calories and boost the antioxidant value of your holiday meals, this recipe is perfect! Serve this with roasted meats or on top of a leafy green salad.

Watch What to do with that leftover produce? Pickle it! with Carol Bell, RD on Channel 9 and 10  The Four with Eric Brazeal

Ingredients
4 cups water
1 ½ tbsp sea salt (not iodized salt)
Sliced raw vegetables to fill a 1-quart jar – see below

You will need a one-quart wide-mouth mason jar and a smaller jar. The small jar should be able to fit
snugly in the mouth of the quart jar to weigh down the vegetables during fermentation. This
keeps the vegetables submerged under the brine.

Scrub both of these jars with hot soapy water, rinse
well and let air dry.

Directions
In a saucepan, bring the water to a boil. Add the salt and dissolve. Allow to cool to room temperature.

Place the vegetables into the clean, dry quart glass jar. Pack them down well and fill it about ¾ full.

Place a cabbage leaf or a few grape leaves on top to hold the vegetables down. Pour the cooled saltwater liquid over the vegetables to the top of the jar.

Fill the small jar with a little water (for heaviness) and cap it tight. Then put the small jar inside the first jar to keep the vegetables submerged in the liquid. Let it stand on the counter to ferment, for about 3- 5 days. Cover with a towel or plastic wrap if desired. If the room temperature is consistently over 75 degrees it will ferment quickly or it may taste less appealing than if the room is in the 65-70 degree range. This is why it is best to ferment during cool fall weather.

Once a day, tap the jar on the counter gently to tap out the air bubbles. Make sure there is enough brine in the jar and that the small jar is holding the vegetables down under the brine completely.

After 3 days, taste the pickles. If they are sour enough for your taste, refrigerate them. Otherwise, let it stand on the counter another day or two or more.

Serve 2 or 3 pickles with lunch and dinner.

Pickles will keep refrigerated for about 1-2 months when stored in their brine.

A few suggestions for vegetable combinations you could use:
• 3 cups of carrots, small cauliflower florets and sliced onions

• 3 cups of chunks of small pickling cucumbers (ends trimmed off), 2 cloves of garlic cut in half, 3
sprigs of dill, 2 or 3 grape leaves (grape leaves make the cucumbers more crispy)

• 1 large turnip sliced thin, 1 small beet sliced thin

• 3 cups of sliced carrots, 3 sprigs of dill

• Large handful of tender green beans ends trimmed, 2 tsp peppercorns

Watch Make room in your cellar with this delicious Roasted Vegetable recipe with Carol Bell, RD on Channel 9 and 10 The Four with Eric Brazeal

3-4 servings
Ingredients:

Veggies:
2 medium green zucchinis, cut into ½ inch-half rounds
2 medium yellow summer squash, cut into ½ inch-half rounds
1 large onion, 1-inch pieces
1 ½ cups cherry tomatoes or 4-5 quartered Roma tomatoes

Sauce:
2/3 cup diced tomatoes
4-inch piece of English cucumber, diced
2 Tbsp sesame tahini
Juice of ½ lemon
1 clove of garlic (optional)
Water to thin (about 2/3 cup)
Salt and pepper to taste

Directions:
Preheat the oven to 425 degrees. Line a large baking tray with parchment paper. Cut the zucchini and squash lengthwise first and then into ½ inch chunks. Spread the zucchini, onion pieces, and tomatoes on the prepared baking sheet and sprinkle with salt and pepper. Roast them in a 425-degree oven for about 10 minutes or until desired tenderness.

In a blender, combine the diced tomatoes, cucumber, tahini, lemon juice, garlic, and about half of the
water. Puree until smooth adding in additional water to thin to desired consistency. Add salt and pepper to taste.

For a complete plant-based meal:
Add in 1 can of chickpeas (rinsed and drained) and toss with the cooked vegetables. Serve with pita bread or cooked quinoa.

For a complete omnivore meal:
Serve with cooked chicken or fish.

Watch Celebrate summer with healthy and nutrient-dense popsicles! with Carol Bell, RD on Channel 9 and 10 The Four with Eric Brazeal

Berry Basil Popsicles
Yield: 6 popsicles

Ingredients:

• 2 cups fresh or frozen blueberries, strawberries or blackberries (or a mixture)
• ¼ cup chopped basil leaves
• 3 Tbsp honey, agave or maple syrup

Directions:
Puree the ingredients in a blender until smooth. Pour into popsicle molds and add a popsicle stick or handle. Freeze for 6+ hours until frozen solid. Remove from the mold by running the mold under hot running water to loosen the popsicle.

Tropical Popsicles
Yield: 6 popsicles

Ingredients:

• 1 very ripe mango
  ½ banana
• 1 cup pineapple cubes
• ½ cup canned coconut milk

To cut a mango: Scrub the mango under running water. Then stand it up on a cutting board on its narrow end.

Slice along the side just off center to avoid the large, flat pit. Slice off both sides and then around the pit. Slice each half into strips. Run the knife under each strip to separate the fruit from the skin.

To cut a whole pineapple: Scrub the pineapple well under running water and pat it dry. Cut off the top
and bottom of the pineapple and set it upright on the flat edge. Starting at the top, cut off the skin in strips all around the sides of the pineapple pushing the knife downward toward the cutting board.
Remove all the skin and “eyes”.

Slice the pineapple from the top down through the middle and then from the top down into quarters. Slice off the core from top to bottom. Lay the pineapple strip on its
side and slice into long strips and then into small chunks.

Directions:
Add all the ingredients to the blender and puree well until smooth. Pour into popsicle molds and add a popsicle stick or handle. Freeze for 6+ hours until frozen solid. Remove from the mold by running the mold under hot running water to loosen the popsicle.

Watch Fresh and Delicious Potato Salad with Carol Bell, RD on Channel 9 & 10 The Four with Eric Brazeal

Yield: 4 servings
Time to make: About 40 minutes

Ingredients:

• 3 Tbsp lemon juice
• 1 tsp grated lemon rind2 Tbsp extra virgin olive oil
• 3 scallions, minced fine (or 2 cloves minced garlic)
• 2 tsp Dijon mustard
• 1 Tbsp honey
• ¼ tsp salt
• 1/8 tsp pepper
• 1 pound of redskin or Yukon Gold potatoes, cut into 1-inch pieces
• 1 ½ cups fresh green beans, 1-inch pieces
• ¼ cup chopped olives
• 1/3 cup fresh dill, chopped finely

In a large bowl, combine the lemon juice and rind, olive oil, minced scallions, mustard, honey, salt, and pepper. Whisk well and set aside.

Bring a pot of water to a rolling boil place the potatoes in the boiling water and cover and cook until
just tender. Rinse with cold water to halt the cooking. Place the potatoes in the large bowl with the dressing. Steam the green beans in a steamer until tender. Rinse with cold water, drain, and add to the
potatoes. Add in the dressing, olives, and fresh herbs and combine gently. Season with additional salt or pepper as desired. Serve slightly warm or chill in the refrigerator for an hour or more for the best flavor.

Keeps for 4 days in a tightly-sealed container in the refrigerator.

Serving Suggestions:
For a complete omnivore meal, serve the salad on a bed of spring mix or spinach and add a cooked protein like baked chicken or fish.

For a complete vegetarian meal, serve the salad on a bed of spring mix or spinach and top with quartered hard-boiled eggs or cubes of baked tofu.

Watch Carol Bell make this simple, flavorful recipe in the Heritage Kitchen with the team at 9and10 News

4-6 servingsThis roasted asparagus is a delicious accompaniment for any meal or as a pre-dinner snack.

Serving suggestions:
 At breakfast alongside some poached eggs
 On top of a bowl of leafy greens, with cooked quinoa, chickpeas and avocado
 As a side dish for baked fish, chicken, beef or tofu
Gomasio is a crunchy, savory topping that is common in Japanese cooking. It is made from toasted
sesame seeds, salt and may include a bit of nori, a dry seaweed. (Nori is the seaweed wrapper around a
sushi roll or a California roll.)

Ingredients
1 lb asparagus, tough ends trimmed off
2 tsp balsamic vinegar
2 Tbsp raw, unhulled sesame seeds
1/8 tsp salt (or less for low sodium diets)
¼ sheet of nori seaweed (optional), snipped into fine shreds with scissors
Olive oil

Directions
Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper if desired.

To make the gomasio, heat a skillet on medium heat for about 5 minutes. Add the seeds and let them
toast for about 5-7 minutes, shaking the pan every minute or so. They should smell toasty and start to
brown just slightly. Don’t overbrown them or they will taste bitter. When fully toasted they will crush
easily between your thumb and ring finger. Allow to cool. Put the seeds in a blender (or use a mortar
and pestle to crush them) with a few pinches of salt and grind to a powder. If you over-blend it will
become like nut butter, so go gently with the blender. Dump into a container, mix in the nori bits and
store at room temp for 1-2 weeks. Can store it longer (1 month) in the fridge or freezer.

Place the asparagus on the baking sheet and drizzle with balsamic vinegar and mix to combine. Roast
the asparagus for 5 minutes for crisp, bright green stalks that are just tender to the bite. Arrange on a
plate or on top of your greens with a drizzle of olive oil and sprinkle with the gomasio mixture.

Soup’s on! Load up on fiber and antioxidants with this flavorful, nutrient-dense Creamy Cauliflower Soup that’s also dairy free!

Yield: 4 servings

INGREDIENTS

• 1/2 Tbsp olive oil
• 1 medium onion, chopped
• 1 small celery root, peeled & chopped into ½ inch cubes (about 2 cups)
• 1 small head of cauliflower, chopped (4-5 cups)
• 1 clove garlic, minced
• 1 quart of broth
• 1 bay leaf or a few sprigs of rosemary and thyme
• ½ tsp salt
• 1-2 cups unsweetened plant milk (coconut, soy, or Ripple milk)
• Pepper
• Optional garnishes below

INSTRUCTIONS

1. Sautè onion and garlic in olive oil for about 5 minutes until just soft.

2. Add celery root cubes, cauliflower and broth, bring to a slow boil.

3. Simmer on low heat for 15-20 minutes until very soft. Remove from heat and cool slightly. Remove the bay leaf or woody stems of the herbs.

4. Puree in batches in a blender with the plant milk as needed to reach desired consistency.

5. Ladle into bowls and season with pepper and any optional garnishes.

Below are a few ideas for optional toppings and garnishes for soup. Look around your kitchen and see what you have. Using something with a contrasting color or texture is ideal.

• Toasted sunflower seeds or toasted sliced almonds
• A few sautéed carrots or slices of roasted sweet potato
• Fresh chopped herbs like parsley, cilantro, basil, thyme, dill, chives, green onions or sage
• A few raw celery leaves
• Sprinkle of paprika or nutmeg

Watch Carol Bell, RD cook this side dish celebrating the bounty of root veggies. Root vegetables are a food of choice for winter months and late spring because they can be stored for many months after harvesting. Many local farms sell their root vegetable crops through March or April so inquire at farms near you.

Yield: 3-4 servings

INGREDIENTS

• ½ Tbsp olive oil
• 2 medium carrots, sliced in matchsticks
• 1 Tbsp water
• 2 medium turnips, sliced in matchsticks
• Salt and pepper
• ½ cup frozen peas (or fresh pea pods, sliced in strips)
• ½ tsp grated orange peel
• 1 tsp honey
• 1 wedge of fresh orange (1/8 of an orange)

INSTRUCTIONS

Heat a skillet over medium heat for a few minutes, then add the olive oil and carrots.

Add a tablespoonful of water, cover and cook for 2 or 3 minutes or halfway cooked through. Add in the turnips and sautè until the vegetables are soft. Season with salt and pepper.

Stir in the peas, orange peel, honey and stir until combined. Squeeze the orange juice over the vegetables, mix gently and then serve.