The Choose Well Challenge

1. Melt butter or oil over medium heat. Add onion and celery or bell pepper; cook for 5 minutes until softened.
2. Add okra and cook for 5–7 minutes, stirring often.
3. Stir in garlic, corn, and tomatoes. Cook for 5 minutes.
4. Add coconut milk, Creole seasoning, salt, and pepper. Reduce heat and simmer for 5 minutes.
5. Adjust seasoning and add cayenne if desired.

Serve hot as a side dish or over steamed white or brown rice.

1. Gently combine tomatoes, avocado, mango, cucumber, and cilantro.
2. Whisk together oil, lime juice, salt, and pepper.
3. Pour dressing over the salad and gently toss.
4. Let sit for 5–10 minutes before serving.

Serve chilled or at room temperature as a refreshing side dish or light lunch.

1. Whisk sauce ingredients together in a pan over medium-low heat. Bring to a gentle boil and simmer for 4 minutes until thickened.
2. Remove from heat and let sauce cool for 5 minutes.
3. Toss tofu with soy sauce, garlic powder, salt, pepper, and cornstarch. Cook in sesame oil until golden and crispy.
4. Add crispy tofu to the teriyaki sauce and toss to coat.
5. Top with sesame seeds and chopped scallions.

Serve over brown rice, quinoa, cauliflower rice, or steamed vegetables.

1. Preheat oven to 425°F. Place peppers in a baking dish, drizzle with olive oil, and season with salt and pepper. Roast for 20–25 minutes.
2. Cook rice according to package directions.
3. Sauté onion in olive oil with salt for 5 minutes. Add tomatoes and cook for 5 minutes. Stir in cilantro, garlic, chili powder, and cumin.
4. Remove from heat and mix in rice, beans, lime juice, and black pepper.
5. Fill peppers with rice mixture, top with cheese, and bake for 12–13 minutes until golden.

Garnish with fresh cilantro and serve warm with avocado, salsa, or a simple green salad.

1. Toss all salad ingredients together in a large bowl.
2. Whisk together vinegar, olive oil, Dijon mustard, oregano, salt, and pepper.
3. Pour dressing over salad and toss well.
4. Taste and adjust seasoning.
5. Sprinkle with feta cheese.

Serve chilled or at room temperature as a light lunch or colorful side dish.

1. Mix tomatoes, oregano, 2 tsp olive oil, garlic, salt, pepper, and sugar. Let sit for 1–3 hours.
2. Strain tomatoes, reserving 1 cup of tomato juice. Divide tomatoes between two bowls and mash one bowl into a pulp.
3. Combine water, pasta, and reserved tomato juice in a Dutch oven. Cover and simmer for 12–15 minutes, stirring often.
4. Stir in basil, Parmesan, mashed tomatoes, whole tomatoes, and remaining olive oil.
5. Season with salt and pepper.

Top with fresh basil, Parmesan, and a drizzle of olive oil. Omit Parmesan for a dairy-free option.

1. Add ingredients to a blender, starting with the liquid.
2. Blend until smooth, adding additional liquid as needed.
3. Add a natural sweetener if desired.
4. Pour into bowls and add your favorite toppings.

Enjoy immediately with a variety of fresh fruit, seeds, nuts, or unsweetened coconut.

1. Add all ingredients to a blender.
2. Blend until thick, smooth, and creamy.
3. Transfer to a bowl.
4. Add your favorite toppings.

Enjoy immediately for breakfast, a snack, or a healthy dessert.

1. Rub chicken with ginger, cumin, turmeric, paprika, cinnamon, salt, and pepper. Marinate for 30 minutes or overnight.
2. Heat olive oil in a large pot. Cook onion for 5–7 minutes. Add garlic and chicken; brown lightly.
3. Add chicken broth and saffron. Cover and simmer on low for 30–40 minutes.
4. Add sliced preserved lemon rind and olives. Simmer uncovered for 10–15 minutes.
5. Stir in cilantro and parsley. Add fresh lemon juice if desired.

Serve with cauliflower rice, quinoa, brown rice, whole-grain couscous, or roasted vegetables.

1. Combine olive oil, lemon juice, garlic, paprika, oregano, cumin, salt, and pepper. Toss with chicken and marinate for 30 minutes.
2. Thread chicken and vegetables onto skewers.
3. Grill over medium-high heat for 12–15 minutes, turning occasionally, until chicken reaches 165°F and vegetables are tender.
4. Remove from grill and let chicken rest for 5 minutes.
5. Garnish with fresh lemon and herbs.

Serve with brown rice, quinoa, whole-grain couscous, or a fresh Greek-style salad. Add tzatziki or hummus for extra flavor.

1. Pat fish dry and rub with olive oil, garlic, lemon zest, paprika, Italian seasoning, cumin, salt, and pepper.
2. Place fish in a lightly greased baking dish and squeeze lemon juice over the top.
3. Bake at 400°F for 12–15 minutes, until fish flakes easily and reaches 145°F.
4. Sprinkle with fresh parsley and an additional squeeze of lemon.

Serve with roasted vegetables, brown rice, quinoa, or a fresh green salad.

1. Whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes.
2. Heat oil in a large skillet or wok over high heat. Stir-fry beef for 3–4 minutes until browned. Remove and set aside.
3. Add vegetables and stir-fry for 4–5 minutes until crisp-tender.
4. Return beef to the pan and add sauce. Toss and cook for 1–2 minutes.
5. Top with green onions and sesame seeds.

Serve over brown rice, cauliflower rice, quinoa, or glass noodles. Add extra steamed vegetables if desired.