Looking for that recipe you know and love!? Below are seasonal recipes as well as past months wellness and functional food recipes.
January 2025
Happy New Year! This month's recipes feature alliums (garlic, onions, shallot, leeks, scallions and chives; rich in antioxidants and organic compounds that may help reduce risks of cancer, heart disease and high blood sugar).
Shallot Chive Vinaigrette
Tomato Eggplant Roasted Garlic Soup
Couscous Stuffed Onion
December 2024
This month's recipes feature seeds, December's functional food:
Savory Seed Granola
Spinach Chickpea Quinoa Feta Pumpkin Seeds Salad, Tahini Dressing
November 2024
This month's recipes feature November's functional food: Cruciferous Vegetables!
Red Cabbage Slaw, Dried Cherries
Grilled Cauliflower, Turmeric, Orange
October 2024
This month's recipes feature functional roots (think termeric, horseradish, ginger, etc.).
Golden Beet Ginger Turmeric Vinaigrette
Turmeric Coconut Chicken Meatballs
September 2024
This month's recipes feature a category of whole grains referred to as ancient grains.
Peruvian Quinoa Risotto
Sorghum Broccoli Salad, Lemon Tahini Dressing
August 2024
This month's recipes feature August's functional food: plant based proteins (think beans, legumes, tofu, tempeh, etc.).
Crispy Tempeh Quinoa Cake, Mango Sweet Chili Sauce
Tofu "Egg" Roll Bowl
July 2024
This month's recipes are cool and refreshing for the summer heat, featuriung matcha.
Matcha Greek Yogurt Panna Cotta, Mixed Berry Chia Jam Parfait
Iced Cucumber Lemon Matcha
June 2024
This month's recipes are all about summertime, and feature berries.
Warm Sorghum Breakfast Bowl, Greek Yogurt, Honey, Berries
Grilled Salmon, Berry, Avocado Salad, Blueberry Honey Lime Vinaigrette
May 2024
This month's recipes feature May's functional food: Avoados!
Turkey Taco Stuffed Avocado
Chocolate Chia Avocado Pudding
April 2024
This month's recipes feature ingredients that help support regenerative agriculture practices: farro and sorghum
Grilled Scallion Farro Mint Salad, Lemon Miso Dressing
Sorghum Mushroom Burger, Avocado Yogurt Spread
March 2024
This month's recipes, just in time for Spring, feature March's functional food: Fermented Foods
Carrot Miso Ginger Dressing
Tzatziki
Febryary 2024
This month's recipes feature February's functional food: Mushrooms!
Wild Mushroom, Spinach, Farro Salad
Blended Mushroom Beef "Kefta" Meatballs, Tomato Sauce
January 2024
Happy New Year! This month's recipes feature January's functional food: Beans & Legumes! Enjoy:
Tuscan Lentil Soup
Chocolate Hummus
December 2023
This month's recipes feature seasonal delicious cookies to bring to a holiday bake sale:
Flourless Chocolate Brownie Peppermint Crinkle Cookie
Quinoa Sugar Thumbprint Cookie
November 2023
This month's recipes feature a hidden gem of fall's bounty: parsnip:
Potato Parsnip Soup
Parsnip Celery Root Latkes
October 2023
This month's recipes highlight the perfect pumpkin:
Pumpkin Bulgur Chili
Pumpkin Chocolate Chip Cookies
September 2023
This month's recipes feature this season's staple, apples:
Apple Butter
Apple Butter Oatmeal Bars
August 2023
This month's recipes ensure you use every last kernel of the summer's fresh corn:
Wheatberry Corn Tomato Salad
Beluga Lentil Corn Salsa
July 2023
This month's recipes help you utilize chili peppers:
Spicy Charred Tomatillo Avocado Salsa
Spicy Vegetable Suya (Skewers)
June 2023
This month's recipes spotlight unique wasy to serve summer squash:
Ratatouille
Zucchini Crab Cake
May 2023
This month's recipes feature okra, another Sprint time favorite... and maybe the perfect encouragement to try out at home:
Vegan Dirty Rice
Bhindi Masala (Curried Okra)
April 2023
This month's recipes feature asparagus, the perfect Spring time garden delight:
Asparagus, Swiss Chard, Bok Choy, Egg Oatmeal Bowl
Asparagus, Balsamic Tomato, Goat Cheese
March 2023
This month's recipes help us think towards Spring with recipes featuring artichokes:
Wheatberry, Tomato, Artichoke Salad
Spinach, Artichoke, Roasted Red Pepper Hummus, Feta, Sandwich Thin
February 2023
This month's delicious recipes help you utilize housemade or store bought chicken (or vegetable) stock:
Chicken Cacciatore
Stir Fry Sauce
January 2023
This year we're helping you reduce food waste with two recipes featuring the same ingredient; this month's ingredient: horseradish:
Horseradish Greek Yogurt Sauce
Beet Salad, Horseradish Vinaigrette
December 2022
This month's Dietitian-Approved recipes feature delicious desserts for your holiday cookie exchange:
Orange, Olive Oil, Pistachio, Cranberry Cookies
Quinoa Sugar Cookies
Low-Fat Gingerbread Cookies
Chocolate Biscotti
November 2022
This month's Dietitian-Approved recipes feature one-pot meals for delicious meal inspiration with easy clean-up:
Warm Sorghum Breakfast Bowl, Greek Yogurt, Berries, Honey
One Pot Lemon Braised Chicken Thighs, Artichokes, Green Beans, Orzo
Sheet Pan Tofu and Vegetable Fajitas
Savory Quinoa, Seed, Oat Granola
October 2022
Here are this month's Dietitian-Approved recipes, all about soups and stews, perfect for the chillier weather:
Creamy Brussels Sprouts Soup
Spiced Butternut Squash, Orange Soup
Tuscan Bean Stew
Beef Stew
September 2022
Here are this month's Dietitian-Approved recipes with a unique spin on breakfast with our favorite Toasts:
Mixed Berry Chia Jam, Ricotta, Sunflower Seed Toast
Artichoke, Tomato, Edamame Spread Toast
Avocado, Chorizo, Black Bean Texas Toast
Chocolate Avocado, Strawberry, Banana Toast
August 2022
Here are this month's Dietitian-Approved recipes to help you stay hydrated this summer:
Watermelon Feta Mint Salad
Grilled Salmon, Berry, Avocado Salad, Blueberry Honey Lime Vinagrette
Mediterranean Vegetable, Hummus, Whole Wheat Pita
Pineapple Mango Coconut Water Smoothie
July 2022
Here are this month's Dietitian-Approved summertime favorites wellness recipes:
Vegetable Frittata Stuffed Peppers
Asparagus, Balsamic Tomatoes, Goat Cheese
Summer Squash, Quinoa, Farro "Meatballs"
Frozen Whipped Pineapple and Banana
June 2022
Here are this month's Dietitian-Approved wellness recipes featuring grilled ingredients to welcome in summer:
Egg White, Pepper Jack, Grilled Squash, Panini
Grilled Fish Taco, Cabbage, Cilantro Sour Cream
Chipotle Barbeque Grilled Pork Skewer
Grilled Cinnamon Peach Napoleon
May 2022
Here are this month's Dietitian-Approved wellness recipes to celebrate moms with a focus on women's heatlh:
Carrot Cake Overnight Oats
Blueberry Salad, Berry Dijon Vinaigrette
Oven Roasted Salmon, Veracruz Style
Cardamom Date Bars
April 2022
Here are this month's Dietitian-Approved wellness recipes featuring recipes powered with plant-based-protein:
Poppy Sunflower Seed Buckwheat Pancakes
Farro Risotto with Cannellini Beans, Arugula, Sundried Tomatoes
Grilled Buffalo Tofu Salad, Blue Cheese Buttermilk Avocado Dressing
Chocolate Coffee Energy Bites
For Earth Month, enjoy these recipes designed to Stop Food Waste.
March 2022
Here are this month's Dietitian-Approved wellness recipes featuring budget-friendly meals (all less than $1.00 per serving):
Breakfast Bowl with Spicy Black Beans, Salsa, Cilantro, Lime
Tzatziki Chicken Salad Lettuce Wraps
Italian Turkey Meatballs, Tomato Basil Sauce, Rigatoni
Almond Clusters, Cinnamon Maple Sea Salt
February 2022
Here are this month's Dietitian-Approved wellness recipes featuring sliders for the Super Bowl:
Quinoa Cheddar Sliders
Cajun Chicken Sliders
Blended Beef and Mushroom Sliders, Marinara, Mozzarella
Cod Sliders, Mango Avocado Salsa
January 2022
Here are this month's Dietitian-Approved wellness recipes featuring antioxidant-rich ingrediends:
Southwest Black Bean Cheddar Scramble
Sunflower Seed, Grape, Chicken Salad
Quinoa, Potato, Eggplant, Roasted Peppers, Honey Mustard
Red Wine Poached Pear, Cinnamon Yogurt
December 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Mushroom Bisque
Sweet Potato, Arugula, Pear, Pomegranate, Orange Dijon Vinaigrette
Brussels Sprouts, Bacon, Onion
Roasted Shrimp Skewers, Braised Tomato, Olive, Garlic
Chocolate Peppermint Bark
November 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Pumpkin Bulgur Chili
Tuscan Bean Stew
Turkey Black Bean Chili
Turkey Quinoa Vegetable Soup
Chicken Dumpling Stew
October 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Butternut Squash Apple Soup
Pumpkin Arugula Goat Cheese Salad
Honey Roasted Pumpkin
Ginger Cranberry Chicken, Roasted Garlic Sauce
Pumpkin Pecan Bars
September 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Individual Broccoli Cheese Frittata
Tex Mex Beef Stew
Slow Cooker Mexican Chicken Soup
Chili Lime Fruit Sticks
Apple Butter
August 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Tomato Gazpacho
Zucchini Herb Tomato Salad
Grilled Corn Scallion Ragout
Grilled Marinated Swordfish, Tomato Avocado
Peach Granita
July 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Roasted Red Pepper Bisque
Watermelon Feta Mint Salad
Sweet Potato Parmesan Gratin
Grilled Chicken Kebab
Cherry Crisp, Oat Topping
June 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Greek Chicken Soup
Shrimp Mango Salad
Harissa Salmon Sliders, Dill Cucumber Relish
Jalapeno Cilantro Pork Tenderloin
Peanut Butter Energy Bites
May 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Creamy Tomato Basil Soup
Kale Salad, Cranberries, Feta, Beans
Honey Sesame Brussels Sprouts
Turkey Kale Cassoulet
Greek Yogurt Panna Cotta, Vanilla Orange Compote
April 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Tuscan Bread Soup, Kale, White Beans
Broccoli Slaw, Ginger, Cilantro
Spicy Black Bean Spread
Quinoa and Current Stuffed Acorn Squash, Pumpkin Seeds
No-Bake Cranberry, Chocolate Chip, Sunbutter Granola Bars
Click HERE for recipes to reduce food waste and featuring ingredients to promote good skin health (this month's Function of Food)
March 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Carrot Soup with Cumin
Roasted Beets, Carrot, Lemon Mint Dressing
Broiled Tomatoes, Queso, Fresh Herbs
Thai Turmeric Coconut Braised Chicken Meatballs
Whole Wheat Zucchini Brownies
February 2021
Here are this month's Dietitian-Approved wellness recipes featured for Heart Health Month:
Vegetable Lentil Soup
Farro Tabbouleh
Quinoa, Parmesan, Basil
Baked Salmon with No-Nut Pesto Crumbs
Raspberry Oatmeal Bars
January 2021
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Chicken Quinoa Vegetable Soup
Broccoli Apple Salad Greek Yogurt Dressing
Cauliflower Risotto
Apricot BBQ Glazed Shrimp
Chocolate Chia Avocado Pudding
December 2020
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Cauliflower Parmesan Soup
Green Beans, Sherry Mushroom Sauce
Kale Salad, Pepitas, Currants, Parmesan, Garlic, Lemon
Pan Seared Chicken Marsala
Oats, Sunbutter, Strawberry Thumbprint Cookies
November 2020
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Turkey, Sweet Potato Shepherd's Pie
Apple Sage Stuffing
Sweet Potato, Apple, Cranberry, Spinach Salad
Butternut Squash White Bean Soup
Pumpkin Chocolate Chip Cookies
October 2020
Here are this month's Dietitian-Approved wellness recipes featuring seasonal ingredients and flavors:
Butternut Squash, Kale, Mushroom, Cauliflower Cream Lasagna
Freekeh, Delicata Squash, Pomegranate, Pumpkin Seed Salad, Apple Cider Vinaigrette
Honey Roasted Butternut Squash
Pumpkin Bulgur Chili
Pumpkin Chocolate Caramel Torte
Fall 2020
FLIK's Blog is Back! Click here to check it out!
Summer 2020
Enjoy recipes, cooking videos and wellness tips on FLIK's YouTube channel. Subscribe today!
April 2020
Click here to view this month's wellness root-to-stem recipes for Earth Month
Click here to view this month's functional food recipes for ancient grains
Click here to view more recipes to reduce food waste: Stop Food Waste Day is 4/29
March 2020 - National Nutrition Month
Click here to view this month's wellness recipes for Mediterranean Broth Bowls
Click here to view this month's functional food recipes for seeds
Click here to view the recipes from the Mediterranean Regional Foods Quiz
February 2020
Click here to view this month's wellness recipes for FLIK's Fish "Fry"
Click here to view this month's functional food recipes for fish.
January 2020
Click here to view this month's wellness recipes for Building a Better Salad
Click here to view this month's functional food recipes for winter squash
December 2019
Click here to view this month's wellness recipes for Healthy Holiday Hors D’oeuvres
Click here to view this month's functional food recipes for dark chocolate
November 2019
Click here to view this month's wellness recipes for Diabetes Awareness Month (whole grain + veggie combos)
Click here to view this month's functional food recipes for seaweed
October 2019
Click here to view recipes featured at the Benefit Fairs
Click here to view this month's wellness recipes for Hot Savory Breakfast Cereals
Click here to view this month's functional food recipes for cruciferous veggies
September 2019
Click here to view this month's wellness recipes for Global Meatballs
Click here to view this month's functional food recipes for matcha
August 2019
Click here to view this month's wellness recipes for Local Eats
Click here to view this month's functional food recipes for tomatoes
July 2019
Click here to view this month's wellness recipes for Healthy Grilling
Click here to view this month's functional food recipes for berries
June 2019
Click here to view this month's functional food recipes for chilies
Click here to view this month's wellness recipes for Summer Sliders
May 2019
Click here to view this month's functional food recipes for seeds
Click here to view this month's wellness recipes for stuffed avocados
April 2019
Click here to view this month's functional food recipes for ancient grains
Click here to view this month's wellness recipes for Root-to-Stem Breakfast Spreads and Toasts
March 2019
Click here to view this month's functional food herbs and spices
Click here to view this month's wellness recipes for National Nutrition Month - Find Yours Flavors
February 2019
Click here to view this month's functional food fermented foods
Click here to view this month's wellness recipes for heart healthy soups
January 2019
Click here to view this month's functional food leafy greens
Click here to view this month's wellness recipes for building a better salad
December 2018
Click here to view this month's superfood recipes for cranberries
Click here to view this month's wellness recipes for holiday dips
November 2018
Click here to view this month's superfood recipes for mushroom
Click here to view this month's wellness recipes for BYO Risotto Bowls
October 2018
Click Here to view this month's superfood recipes for pumpkin
Click Here to view this month's wellness recipes for veg wedge
Click Here to view the benefits fair recipes
September 2018
Click Here to view this month's superfood recipes for apples
Click Here to view this month's wellness recipes for one pot meals
August 2018
Click Here to view this month's wellness recipes for FIT Pasta Bowls
Click Here to view this month's superfood recipes for tomatoes
July 2018
Click Here to view this month's wellness recipes for FIT Summertime Seafood Burgers
Click Here to view this month's superfood recipes for Stone Fruit
June 2018
Click Here to view this month's wellness recipes for FIT BBQ Bowls
Click Here to view this month's superfood recipes for Berries
May 2018
Click Here to view this month's wellness recipes for FIT Sandwiches
Click Here to view this month's superfood recipes for Leafy Greens
April 2018
Click Here to view this month's superfood recipes for herbs and spices
Click Here to view this month's wellness recipes for plant-forward foods
March 2018
Click Here to view this month's superfood recipes for whole grains
February 2018
Click Here to view this month's wellness recipes for salad dressings
Click Here to view this month's superfood recipes for chili's
January 2018
Click Here to view this month's superfood recipes for citrus
Click Here to view this month's wellness recipes for overnight oats
December 2017
Click Here to view this month's superfood recipe for cruciferous vegetables
Click Here to view this month's healthy holiday entrees
November 2017
Click Here to view this month's wellness recipes for Diabetes Awareness Month
Click Here to view this month's superfood recipes for sweet potatoes
October 2017
Click Here to view this month's wellness recipes regarding our Love Food, Not Waste movement
Click Here to view this month's superfood recipes for yogurts.
September 2017
Click Here to view this month's wellness recipes for quick and easy eating recipes!
Click Here to view this month's superfood recipes for apples!
August 2017
Click Here to view this month's wellness recipes for local salads
Click Here to view this month's superfood recipes for tomatoes
July 2017
Click Here to view this month's wellness recipes for chicken burgers
Click Here to view this month's superfood recipes for melon
June 2017
Click Here to view this month's wellness recipes for open face sandwiches
Click Here to view this month's superfood recipe for tea
May 2017
Click Here to view this month's wellness recipes for stuffed avocados
Click Here to view this month's superfood recipes for avocados
April 2017
Click Here to view this month's wellness recipes for Lettuce Wraps
Click Here to view this month's superfood recipes for Grains
March 2017
Click Here to view this month's wellness recipes for National Nutrtion Month
Click Here to view this month's superfood recipes for kale
February 2017
Click Here to view this month's wellness recipes for healthy dressings
Click Here to view this month's superfood recipes for dark chocolate
