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Green Beans Cranberries Nuts Salad

Green Beans, Cranberries, and Nuts

  • 1 cup fresh or frozen green beans,
  • trimmed and cut into 2” pieces 
  •  2 tsp. olive or avocado oil                               
  • 2 TBSP dried cranberries                                 
  • 2 TBSP chopped nuts of choice                       
  • lemon-pepper seasoning.
  • ½ TBSP honey                                                     
  • Lemon-pepper seasoning, to taste              

Heat oil in a medium saucepan over med-high heat. Cook green beans until crisp-tender. Add cranberries and nuts; cook 2-3 minutes, stirring. Drizzle honey over green bean mixture and stir

Makes 2 servings (2/3 cup each)                  

Preparation time:  10-15 minutes

Recipe adapted from Dining with Diabetes, West Virginia University Extension Service, 2003


Broccoli Cauliflower Salad

  • 2 cups fresh broccoli florets                               
  • 2 cups fresh cauliflower florets                         
  • 1/3 cup finely chopped red onion                     
  • 1 cup dried cranberries                                       
  • ½ cup sunflower seeds                                        


  • 1 cup "light" mayonnaise
  • 2 TBSP red wine vinegar
  • 1 tsp honey
  • 1tsp salt
  • 1/2 tsp pepper

Approximately six 1-cup servings.

Toss broccoli and cauliflower florets with red onion, dried cranberries, and sunflower seeds.In separate bowl, mix dressing ingredients; add to vegetable mixture; stir gently to coat vegetables. Serve chilled.   


Kale Soup Creamy and Quick

  • 4 cups kale, chopped/stems removed              
  • 1 cup thinly sliced potato                                    
  • 2 TBSP chopped onion                                         
  • 4 cups milk (or plant-based milk)                    
  • 1 pinch ground nutmeg                                     
  • 1/8 tsp. salt                                                            
  • Freshly ground pepper, to taste                                    

Yield:  4 servings

In medium pot, place kale, potato, onion, milk and nutmeg; bring to boil. Reduce heat to simmer; cook to minutes, stirring often. Place kale mixture in high-speed blender; process until very smooth, about 1 minute. Season with salt and pepper. Serve hot.

Recipe courtesy of The Pescetarian Plan by Janis Jibrin, recipe by Sidra Forman (Ballantine Books, 2014)


About the author

Leslee Blanch

Leslee Blanch is a registered dietitian and group fitness instructor with a passion to promote wellness for individuals and for the community. As a Family and Consumer Sciences associate educator with University of Idaho Extension in Bonneville County, she offers a variety of wellness topics, including nutrition, fitness, and mental/emotional well-being.

Registered Dietitian
Certified Group Fitness Instructor

Family and Consumer Sciences Associate Extension Educator

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