How to cook sustainable foods

3 Healthy and Sustainable Recipes to Incorporate into Your Diet

Whether it’s healthy dinner recipes or snacks for the kids, what we eat should support our health AND the environment. A sustainable diet is all about using the freshest, natural ingredients you can easily find at your local farmers market, at a local farm stand, or in your own garden. Cooking “in season” and eating organic and mostly plant-based foods ensures you are getting the best nutrition, while leaving the smallest environmental footprint.

Almost any recipe can be made sustainable by using the right ingredients, and since March is National Nutrition Month, we’re sharing with you three easy, sustainable recipes that align with Dr. Murad’s Inclusive Health® philosophy. Enjoy!

Mac ‘N Squeeze (Pasta and Butternut Squash Recipe)

1 pound whole wheat pasta (or other favorite pasta)
1 medium butternut squash
1 cup milk or coconut milk
1/2 teaspoon cumin
1/4 teaspoon salt
Fresh ground pepper

Bake the squash whole or cut in half until soft. Scoop the seeds out, then puree the flesh until smooth. Cook the pasta to desired firmness. On the stovetop, combine squash, milk and spices. Simmer until smooth and hot. Mix the pasta and squash. Serve with Parmesan cheese sprinkled on top.

(Recipe from

Sweet Potatoes with Warm Black Bean Salad

Sweet Potatoes with Warm Black Bean Salad
Photo from

4 medium sweet potatoes
1 15-ounce can black beans, rinsed
2 medium tomatoes, diced
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
3/4 teaspoon salt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro

Pierce sweet potatoes with a fork in several places. Microwave on high until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees until tender all the way to the center, about 1 hour.)

Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt. Microwave on high until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)

When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

(Recipe from

Wild Salmon with Lentils and Arugula


Wild Salmon with Lentils and Arugula
Photo from

1 medium red onion, diced
1 carrot, peeled and diced
1 stalk celery, diced
1 bay leaf
1 cup green lentils
Kosher salt and freshly ground black pepper
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 tablespoon fresh lemon juice
3 cups baby arugula (1 1/2 oz.)
4 6-oz. wild salmon fillets, skinless

In a medium pot, bring onion, carrot, celery, bay leaf and lentils to a boil. Reduce to a simmer and cook until lentils are tender, about 25 minutes. Drain. Season with salt and pepper. Add olive oil and lemon juice. Stir in arugula and cover to keep warm. Meanwhile, heat oven to 375 degrees. Arrange fillets in a baking dish. Drizzle with olive oil and season with salt and pepper. Cover with foil and bake until cooked through, about 16 to 18 minutes. Serve with lentils and drizzle with lemon juice.

(Recipe from

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