THE PULSE

1. Quinoa & Cranberry Salad 

Quinoa is a superstar grain, packing all nine essential amino acids for a complete protein punch! Toss in some dried cranberries for a pop of sweetness and a boost of antioxidants. Plus, don’t forget the almonds, they bring healthy fats and a delightful crunch to the mix!  

Ingredients 

• 1 cup of quinoa, rinsed 
• 2 cups of vegetable broth (or water) 
• 1/2 cup dried cranberries 
• 1/4 cup chopped almonds (optional) 
• 1/4 cup fresh parsley, chopped 
• 2 tbsp olive oil 
• 1 tbsp lemon juice 
• Salt and pepper to taste 

Instructions 

1. In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce heat to low, and cover. Simmer for 15 minutes or until the quinoa is tender. 
2. Fluff the quinoa with a fork and let it cool slightly. 
3. In a large bowl, toss the quinoa with dried cranberries, almonds, and parsley. 
4. Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. 
5. Serve chilled or at room temperature. 

2. Sweet Potato Mash with Cinnamon and Nutmeg 

Sweet potatoes are like nature’s candy, loaded with vitamins A and C to supercharge your immune system and keep your skin glowing. Plus, sprinkling in some cinnamon and nutmeg for a flavor boost not only warms your soul, but also provides anti-inflammatory magic! 

Ingredients 

• 4 large, sweet potatoes, peeled and chopped 
• 1/4 cup almond milk (or milk of choice) 
• 2 tbsp butter or coconut oil 
• 1 tsp cinnamon 
• 1/2 tsp nutmeg 
• Salt to taste 

Instructions 

1. Boil sweet potatoes in a large pot of salted water for 15-20 minutes, or until tender. Drain and return to the pot. 
2. Add almond milk, butter, cinnamon, and nutmeg to the sweet potatoes. Mash until smooth. 
3. Season with salt to taste, mix well and serve warm. 

3. Roasted Brussels Sprouts with Balsamic Glaze 

Brussels sprouts are the little green powerhouses of the veggie world!  Packed with fiber, vitamins C and K, and antioxidants, they’re your heart’s best friend. The balsamic glaze drizzles on a tangy sweetness that takes these sprouts to the next level, boosting their natural flavor without any added sugar! 

Ingredients 

• 1 1/2 lbs Brussels sprouts, trimmed and halved 
• 2 tbsp olive oil 
• Salt and pepper to taste 
• 1/4 cup balsamic vinegar 
• 1 tbsp honey (optional) 

Instructions 

1. Preheat oven to 400°F (200°C). 
2. Toss the Brussels sprouts with olive oil, salt, and pepper, then spread them in an even layer on a baking sheet. 
3. Roast for 25-30 minutes, stirring halfway, until golden and crispy. 
4. While the Brussels sprouts are roasting, make the balsamic glaze. In a small saucepan, simmer balsamic vinegar and honey over medium heat until it thickens and reduces by half (about 5-7 minutes). 
5. Drizzle the glaze over the roasted Brussels sprouts and serve immediately.