Of her extensive recipe repertoire, these three dishes are among the most popular Andrea Miller, RDN, Parkview Health, has shared. Give them a try and see if they make your list of favorites!
Egg Roll in a Bowl
1 pound ground turkey, chicken, beef or pork
1 large onion, diced
2 bags shredded cabbage (coleslaw) or a small head of cabbage, shredded
1½ cups shredded carrots
4 garlic cloves, minced
1 tablespoon grated fresh ginger or 1 teaspoon dried ginger
½ teaspoon black pepper
1 tablespoon sesame oil or another oil of choice
1–2 tablespoons olive oil
3 tablespoons reduced-sodium soy sauce
- Prior to cooking, wash and prepare all of your vegetables.
- Prepare the sauce by combining the garlic, ginger, black pepper, sesame oil, 1 tablespoon olive oil and soy sauce in a small bowl.
- In a very large skillet or wok, cook ground meat and onions, using a spatula to crumble the meat as it browns. If using very lean meat, add 1 tablespoon of olive oil as it cooks to help prevent the stir-fry from sticking.
- Add the shredded cabbage and carrots. Cook, stirring occasionally, for 5 minutes.
- Add the sauce and stir to combine. Continue cooking, stirring occasionally, 5–10 minutes or until the cabbage is tender. Serve and enjoy!
Nutrition facts
[Serving size: ⅙ recipe; Calories: 227; Total fat: 12.2g; Cholesterol: 53.3mg; Sodium: 387.7mg; Potassium: 139.3mg; Total carbohydrates: 13.9g; Dietary fiber: 4.4g; Sugars: 7.1g; Protein: 17.4g; Vitamin A: 89.5%; Vitamin C: 84.3%; Vitamin E: 5%; Calcium: 8%; Iron: 10.9%]
Cookie Dough 2.0
⅓ cup oats
1 15-ounce can chickpeas, drained and rinsed
⅓ cup peanut butter or other nut/seed butter
2 teaspoons vanilla extract
¼ cup maple syrup or honey
½ teaspoon salt
¼ cup mini chocolate chips (or other mix-ins)
- Line a small tray with parchment paper or a silicone baking mat and set aside.
- Place oats in the bowl of a food processor. Process until they reach a flour-like consistency.
- Add the remaining ingredients, except for the chocolate chips, to the food processor. Blend until completely smooth, scraping down the sides a few times to ensure an even consistency.
- Transfer dough to a separate bowl and stir in chocolate chips.
- Form dough into small balls and place on sheet pan.
- Enjoy immediately or freeze for later use. Leftovers must be stored in the freezer or refrigerator.
- To freeze, transfer sheet pan to the freezer. Once frozen, transfer to a zip-top bag or reusable food storage container.
- When ready to enjoy, allow to thaw at room temperature for 5 minutes, or microwave for 10 seconds.
Makes 15 servings
Note from Andrea: If your family loves these cookie dough bites as much as mine does, consider doubling or even tripling this recipe! These freezer-friendly bites are perfect for a quick breakfast, an after-meal sweet treat or an anytime snack!
Nutrition facts
[Amount per serving; Calories: 108; Total fat: 4.2g; Saturated fat: 1.2g; Cholesterol: 1mg; Sodium: 152mg; Potassium: 107mg; Total carbohydrates: 15.2g; Dietary fiber: 1.9g; Calcium: 16mg]
Nice Cream
4 very ripe bananas, peeled and frozen
¼- ½ cup plant-based milk
Optional ingredients
¼ cup nut butter (peanut, almond, cashew)
Flavors to taste (cocoa powder, chocolate syrup, cinnamon, jam, frozen fruit)
Flavor extracts (vanilla, almond, peppermint)
Mix-ins (chocolate chips, shredded coconut, chopped nuts)
Flavor suggestions
- Chocolate – Banana, milk, peanut butter, vanilla, cocoa powder or chocolate syrup
- Cinnamon Roll – Banana, milk, almond butter, vanilla, cinnamon
- Tropical – Banana, coconut milk, vanilla, frozen pineapple and/or mango
- Strawberry – Banana, milk, vanilla, frozen strawberries, strawberry jam
- Place all ingredients (except mix-ins) in a high speed/power blender or food processor. I like to use my Ninja Chef, which has an ice cream setting. Blend until smooth. My blender has a pestle for pushing down ingredients as it is blending.
- Your nice cream should be the consistency of soft serve ice cream. Stir in any mix-ins and serve immediately. Nice cream is best fresh, but you can store any leftovers in the freezer in an air-tight container—just thaw slightly before serving.
Makes 4 servings
Nutrition facts
[Amount per serving: Calories: 206; Total fat: 9.6g; Saturated fat: 0.9g; Cholesterol: 0mg; Sodium: 13mg; Total carbohydrates: 30.1g; Dietary fiber: 4.7g; Total sugars: 15.1g; Protein: 4.8g; Calcium: 30mg; Iron: 3mg; Potassium: 554mg]