The Seedy Sprinkle You Need to Power Your COOK90

10 Keto Meal Delivery Services For When You're So Over Running To The Store

Another meal delivery service that has #options? Territory Foods relies on chefs and nutrition experts to create entrees that check every specific diet plan's boxes. Their über-popular Keto Reset eating program centers around plenty of healthy fats and minimal carbs, of course, but also packs in low-carb, keto-friendly veggies for optimal health.

Heads up: Territory's keto subscription only delivers lunch and dinner meals, not breakfast or snacks. (No worries, though: These keto brekkie recipes and shopping lists can help you out there!)

How it works: Territory will deliver meals for free at local gyms and other convenient locations, or drop them off at your doorstep for $8 extra. You can choose twice-weekly meals to be delivered on Mondays, Thursdays, or both, but prices vary.

You can also pick from two different meal sizes, so if you tend to eat on the lighter side and don't want to waste food (good girl), you don't have to. Smaller meals cost around $10 or more each, while the slightly larger, standard size will come in closer to $13-plus.

The Seedy Sprinkle You Need to Power Your COOK90

Make a batch of this crunchy mixed seed sprinkle now; add it to breakfasts, lunches, and dinners all month long. 

Meet my Power Sprinkle. I call it that because sprinkling just a bit of it over the top of any dish magically boosts flavor, protein, fiber, and, most importantly, crunch factor. That's a good super power, eh?

This seedy sprinkle is featured twice in this year's COOK90 meal plan, topping easy weeknight hummus salad bowls as well as a crispy broccoli and riccotta (or white bean) dinner, but that's not the only things this stuff is good for. Honey makes the mix of sunflower, chia, flax, and sesame seeds just a tiny bit sweet, and Aleppo-style pepper makes it just a tiny bit spicy. (Though you could skip the spice if you prefer.) It's nice and salty and crunchy, lending itself to easy snacking out of hand. You can sprinkle it on your yogurt in the morning. Sprinkle it on your favorite pureed vegetable soup for lunch. Use its power to turn a bowl of roasted vegetables into a satisfying dinner tonight.

© Photo by Joseph De Leo, Food Styling by Anna Stockwell Whipped ricotta + roasted broccoli + seedy sprinkle = dinner!

My easy recipe makes about 4 cups of seedy sprinkle, which lasts at least 2 weeks in a well-sealed jar. If you've got a big crowd in the house, you'll want to double the recipe so you can keep it around awhile.

As I was developing the recipe, I wanted to be sure to have the exact right ratio of seeds to liquid to get optimal clustering and crunch. The secret: an egg white whisked into some water, oil, and honey gives you those crisp clusters. But the second secret is that you need to let the seed mixture sit until all the excess liquid is absorbed. Don't be impatient and cut the time short! The waiting period hydrates the chia seeds so they swell and help bind the mixture. Once there's no more liquid hanging around in the bowl and it all feels sticky and gooey, use a rubber spatula to spread it out onto a lined baking sheet. Don't worry about getting it perfectly smooth; you're going to stir it during baking. (Unless you want to make seedy crackers instead: then, don't stir it, and just break it into cracker-sized pieces once it cools.)

© Photo by Joseph De Leo, Food Styling by Anna Stockwell Make sure all the moisture is absorbed before you spread it out to bake.

To get the mixture into nice clusters for easy sprinkling and snacking, gently stir the mixture in the oven after 10 minutes, just when it's starting to stick together and brown. Don't be too aggressive with the stirring—just softly nudge it around with a spatula to encourage clumping. Then continue roasting until it's golden brown and getting crispy. It will continue to crisp as it cools. Let it sit and do its thing. Patience is powerful, and so is this sprinkle.

© Photo by Joseph De Leo, Food Styling by Anna Stockwell Hummus. Salad. Sprinkle. Eat.

Humble cabbage stars in these easy winter recipes

The humble cabbage deserves a moment in the spotlight. Cabbage is often overlooked as a vegetable. It shouldn’t be. It’s a culinary powerhouse, especially this time of year.

Cabbage adds sweetness to soup, crunch to dishes, and can star in side dishes prepared with few ingredients. It can be used as stuffing wrapper, as a scooper for ground meat, or cooked down until luscious and silky in a soup.

Go to any winter farmers market, and you’ll see tables overflowing with cabbage — from red to green to Savoy to Napa — with some varietals so large and picturesque, they make me think of the Cabbage Patch Kid logo or of Peter Rabbit stealing one from Mr. McGregor’s farm. Some area vendors selling beautiful cabbage right now include Crystal Organic Farm at the Morningside farmers market and Woodland Gardens at the Freedom farmers market.

Among varietals, I use green cabbage most often because of its versatility. Since it is so sweet, it can add deceiving richness to any dish, and it is incredibly filling. The cabbage soup diet was popular in the 1980s because people had good short-term success losing a few pounds due to the low calorie and high fiber content of this cruciferous vegetable, which makes the soup filling.

When I was a kid, TV cartoon shows portrayed cabbage as a bland and smelly vegetable with stink lines being plucked from a boiling pot by some witchy-looking character. So, you’d think getting children to eat cabbage would be hard. But the inherent sweetness and natural crunch appeals to them. I am still surprised every time I see my daughter grab a hunk of cabbage off my cutting board and walk away, snacking happily. So, like any mom, if my kid likes it, I use it a lot.

Although cabbage sometimes looks quite tasteless, the vegetable is surprisingly complex, with health benefits that include anti-inflammatory properties and high levels of vitamin C. That’s something we all need a little bit more of during cold and flu season.

There’s more to cabbage than just boiling it and serving it on the side with corned beef and potatoes. These recipes are kid-approved and come together in an hour or less, making them excellent weeknight dinner options. If you can’t find green cabbage, use any other firm variety. For best results, don’t use bok choy.

Recipe: Ground turkey with cabbage cups

1 head cabbage

5 limes, divided

1 tablespoon fish sauce

1 teaspoon dark soy sauce

1 teaspoon brown sugar

1 pound ground raw turkey (a mix of white and dark meat)

2 tablespoons canola oil

1 shallot (or half a small red onion), diced

4 cloves garlic, minced

1 teaspoon red chile flakes or chopped fresh Thai red chile

1 teaspoon salt

¾ cup chopped fresh cilantro

¾ cup chopped fresh mint

1 cucumber, peeled and sliced, for garnish

Sriracha, for garnish

Peel away and discard any tough outer layers or leaves from the cabbage. Rinse the cabbage. Using a paring knife, cut a deep cone-shaped incision into the bottom of the cabbage and remove the core. Gently separate the cabbage leaves. (You will have about 24 leaves.) Set aside on a plate or in a large bowl.

Juice 4 of the limes. Add the lime juice to a bowl, along with the fish sauce, soy sauce and brown sugar. Set the sauce aside.

Cut the remaining lime in half, then cut each half into wedges. Set aside.

Sauté the ground turkey in the canola oil over medium-high heat until browned. Add the diced shallot, garlic, red chile and salt, stirring to combine. Cook until softened. Remove from the heat, add the lime-fish sauce and stir until evenly coated. Once incorporated, mix in the cilantro and mint.

To serve: Spoon ½ cup turkey mixture into cabbage cups. Serve with the cucumber slices, lime wedges and Sriracha on the side. Serves 6.

Nutritional information

Per serving: Per serving: 207 calories (percent of calories from fat, 48), 16 grams protein, 13 grams carbohydrates, 2 grams fiber, 12 grams fat (2 grams saturated), 60 milligrams cholesterol, 580 milligrams sodium.

Pork sausage, potato, cabbage and carrot soup

I make this whenever I want a hearty soup for dinner that takes less than an hour to prepare. The mix of pork sausage and cabbage combine for an instantly complex, slightly sweet concoction. You can use soy crumbles or turkey sausage if you have dietary restrictions, but the pork sausage adds immediate depth to this quick soup.

Recipe: Pork sausage, potato, cabbage and carrot soup

1 tablespoon olive oil

2 pounds spicy Italian pork sausage, casings removed

1 large yellow onion, diced

6 cloves garlic, minced

½ head green cabbage, julienned

5 medium carrots, peeled and cut into 1-inch pieces

8 cups chicken stock or 8 cups of water plus chicken bouillon (such as low-sodium Better Than Bouillon brand)

1 tablespoon onion powder

1 teaspoon salt

1/2 teaspoon pepper

1 pound Yukon gold potatoes, peeled and diced into 1-inch pieces

2 tablespoons chopped fresh dill

1 lemon, juiced

Heat the olive oil in a Dutch oven over medium heat. Add the sausage and sauté, breaking it up with a spoon as it cooks. Cook until golden brown, about 5-7 minutes. Add the onions and garlic, and sauté until softened. Add the cabbage and carrots, and sauté until they start to slightly soften. Add chicken broth. Once the soup reaches a boil, add the onion powder, salt and pepper, lower the heat to a simmer and cook until the flavors have married, about 20 minutes. Add the potatoes and cook on low heat until done, about 10 minutes. Remove from heat. Stir in the dill and lemon juice. Taste and adjust seasoning, if necessary. Serves 10.

Nutritional information

Per serving: Per serving: 443 calories (percent of calories from fat, 64), 24 grams protein, 17 grams carbohydrates, 2 grams fiber, 31 grams fat (10 grams saturated), 69 milligrams cholesterol, 926 milligrams sodium.

Spicy slaw

I was inspired to make this slaw at home after eating it on fish tacos in Cabo San Lucas. This slaw can be used in a variety of applications: on tacos, as a side dish for barbecued meats, and as the base of a lunch bowl with black beans, tomatoes, hot sauce, and maybe some grilled chicken. I use store-bought avocado mayo, but you can easily substitute your favorite brand.

1 head green cabbage, julienned

3 limes, juiced

1 cup avocado mayonnaise or regular mayonnaise

1 bunch cilantro (leaves and stems), chopped

1 serrano chili, seeded and minced

1 teaspoon salt

½ teaspoon pepper

Mix all of the ingredients except the cabbage in a lidded container. Stir to combine. Add the cabbage and mix thoroughly. Refrigerate at least an hour prior to serving. The slaw will keep, refrigerated, 2-3 days. Serves 10.

Per serving: 176 calories (percent of calories from fat, 96), trace protein, 1 gram carbohydrates, trace fiber, 19 grams fat (3 grams saturated), 8 milligrams cholesterol, 340 milligrams sodium.

Recipe: Spicy slaw

1 head green cabbage, julienned

3 limes, juiced

1 cup avocado mayonnaise or regular mayonnaise

1 bunch cilantro (leaves and stems), chopped

1 serrano chili, seeded and minced

1 teaspoon salt

½ teaspoon pepper

Mix all of the ingredients except the cabbage in a lidded container. Stir to combine. Add the cabbage and mix thoroughly. Refrigerate at least an hour prior to serving. The slaw will keep, refrigerated, 2-3 days. Serves 10.

Nutritional information

Per serving: Per serving: 176 calories (percent of calories from fat, 96), trace protein, 1 gram carbohydrates, trace fiber, 19 grams fat (3 grams saturated), 8 milligrams cholesterol, 340 milligrams sodium.

Read the AJC Fall Dining Guide: The Noodle Edition

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