https://www.glwd.org/blog/adding-variety-to-your-medically-tailored-meals/

12.17.25
/ Nutrition

Adding Variety to Your Medically Tailored Meals

By Ana Blanco, MS, RDN, CDN

Eating a variety of foods is essential for maintaining overall well-being and optimal nutrition. Different foods offer unique combinations of vitamins, minerals, and nutrients that contribute to our health in diverse ways. This variety can help not only ensure that our bodies receive all the necessary nutrients, but also keep our meals exciting and enjoyable. Additionally, exploring new flavors and embracing a diverse diet is a wonderful way to nourish both our bodies and our minds.

With that in mind, below are a few ideas we hope you find useful. Some may require some standing, basic cooking skills, time, or additional resources. The suggestions are based on the foods and meal preparations you receive from us, such as the soups, salads, grains, fish, mixed vegetables, and applesauce.

If you have questions or need further assistance, please reach out to your Registered Dietitian Nutritionist (RDN) in the program. We’ve also included a few nutritious and delicious recipes, make sure you check them out below!

Entrees

Sumac Roasted Chicken with Pickled Onions

Our entrees are fully cooked in our kitchen. They are heart friendly (lower in sodium and fat) and balanced in terms of their nutrient composition. Entrees include a grain (often a whole grain), a protein (animal or plant based) and mixed vegetables. You can add different sodium free or low sodium condiments to add variety and change the flavor profile.

Spicing tips:

  • Naturally sodium free condiments: Garlic powder, onion powder, cumin, coriander, pepper, chili flakes, paprika, curry powder
  • Fresh and dry herbs: Oregano, thyme, rosemary, dill, basil, parsley
  • Salt-free seasoning blends: Mrs. Dash®

Tips for meats and vegetables:

  • Meats (fish, chicken, beef and pork): Most of our meats are soft, cubed or ground and easy to chew and swallow. If you would like or need extra moisture, you can add soup.
  • Mixed Vegetables: If you find the side vegetables hard to chew, you can make them softer by:
    • Sautéing, boiling, steaming, roasting
    • Mix or blend them into the soups

Soups

Red Beet Soup

Our soups are pureed and vegetarian. We use a variety of vegetables and beans. Here are some ideas you can try:

Make it a Chunky Soup

  • Add cooked beans, lentils, pasta, rice, or chicken
  • Add seeds such as pumpkin or sunflower (raw, unsalted)
  • Add cubed, fresh or toasted bread

Add Condiments or Other Ingredients

  • Grated cheese, olive oil, and cream
  • Fresh or dried herbs (such as garlic powder, pepper, oregano, cumin)
  • Beat an egg, add it to the soup while stirring and cook
  • Add a cheese that melts, such as mozzarella

Use as a Sauce

  • Mix with a meat or vegetables
  • Combine with milk, broth or cream to create a sauce for pasta, rice, bulgur wheat, couscous, beans

Grain Salads

Roasted Chickpea Salad

Our salads are packed with fiber, nutrients, and flavor! They are a great mid-morning or afternoon snack or complement to a meal. Here are some other ideas:

Make into a Main Meal

  • Add leafy veggies for volume
  • Add baked chicken or fish for protein

Add Condiments or Other Ingredients

  • Olive oil and vinegar (or lemon juice) or a homemade peanut butter dressing
  • Grated cheese
  • Sautee with fresh or frozen vegetables and garlic

Bread

Bread roll

Our bread rolls make a good complement to the soups for lunch. Here are some ideas that might interest you:

Make a Sandwich or Tartine (open face sandwich) – Enjoy cold or hot

  • Fish or pork sandwich
  • Veggies with melted cheese
  • Egg and avocado

Make Croutons to top a Salad

  • Cut bread roll into cubes and roast in the oven.
    • Optional: Toss with garlic powder, cheese, dried or fresh herbs.

Lean bread tends to firm up faster than richer loaves, and our rolls are intentionally very low in fat, made without saturated or trans fats. If they dry out or become firm, try these simple steps to refresh them:

  • In the Oven: Preheat oven to 350 F (175 C). Briefly run the bread under a faucet until the crust is damp but not soaked. Place the bread directly on the oven rack. Bake for about 5–10 minutes, or until the inside is soft and the crust is crispy.
  • In the Microwave: Wrap it in a damp paper towel and microwave for 10-30 seconds. The moisture from the towel will steam the bread, making it soft and warm. Be careful not to overheat it, as this can make it hard again once it cools.

Cookies and Baked Desserts

Sprinkle Cookies

Like our meals, salads, and soups, our cookies are baked on site in our bakery. We make them sweet without the use of artificial sweeteners, just a bit of sugar.

Dress Up a Dessert

  • Crumble on top of yogurt
  • Spread peanut, almond, or other nut butter
  • Make an ice cream sandwich

Applesauce and Fruit Cups

Applesauce and fruit cup

Our applesauce has no added sugar and our fruit cups are packed in juice. If you are concerned about your blood glucose levels and/or have been having a hard time controlling your glucose levels, discard the juice.

Create a Snack or Dessert

  • Add to plain Greek yogurt
  • Mix with unsalted nuts
  • Add cinnamon to the applesauce
  • Make overnight oats

Make a Smoothie

  • Both can be used in a smoothie with other fruits, water, Kefir, milk, or Greek yogurt. You can also add seeds for fiber, healthy fats, and protein (chia, hemp, flax, sunflower). Be creative!

Make a Sorbet

  • Blend the applesauce and the fruit cup together and freeze to make a refreshing sorbet.

Try Quick & Easy Recipes at Home

Chickpea Salad Sandwich

This is a good alternative to tuna salad. You can use other beans, such as black, kidney or cannellini beans. If you use canned beans, make sure you rinse them under tap water.

Ingredients:
  • Cooked chickpeas
  • Fresh lemon juice
  • Low-fat plain Greek yogurt
  • Fresh or dried herbs and spices
Instructions:
  1. Blend or mash the chickpeas with a fork
  2. Mix with a little low-fat plain Greek yogurt
  3. Add chopped or dried herbs (celery, dill, parsley, cilantro)
  4. Add spices (cumin, paprika, coriander, pepper)
  5. Squeeze some lemon juice

Peanut Butter Dressing

Use it on any mix of grains or vegetables!

Ingredients: (yields about 1 cup)

  • ¼ cup creamy peanut butter (check the ingredients list for no added sugar or added oils)
  • 3 tablespoons apple, white, or rice vinegar
  • 2 tablespoons olive or vegetable oil (optional, for extra calories)
  • 1 tablespoon minced fresh ginger
  • 1 teaspoon minced garlic (about 1 medium clove)
  • 1-2 teaspoons Sriracha sauce or chili flakes (optional, for heat)
  • 2-4 tablespoons warm water (as needed to reach desired consistency)

Instructions:

  1. In a medium bowl, mix the peanut butter, soy sauce, vinegar, ginger, and garlic
  2. Whisk until smooth. It may look lumpy at first, keep whisking and it will blend
  3. Add the oil and Sriracha (if using) and whisk until creamy. If the peanut butter is very thick, warm it in the microwave for 10–15 seconds first
  4. Add warm water a little at a time, whisking after each addition, until the sauce is as thick or thin as you like. Use less water for a dip, more for a dressing

Overnight Oats

Ingredients: (1 portion)

  • ½ cup old-fashioned rolled oats
  • ½ cup milk of choice (dairy or plant-based like almond or soy)
  • ¼ to ½ cup unsweetened applesauce
  • 1 tbsp chia seeds (optional, for thickness, fiber and extra nutrients)
  • ½ tsp cinnamon or apple pie spice
  • Optional Toppings to add just before eating: fruit cup (discard the juice), fresh apple slices, chopped unsalted nuts (walnuts, pecans) or a dollop of plain Greek yogurt

Instructions:

  1. Combine oats, milk, applesauce, chia seeds (optional) and cinnamon
  2. Mix well, then cover and refrigerate overnight (or at least 4 hours)
  3. Stir just before eating, add toppings, and enjoy cold or warmed in the microwave
#Adding variety #medically tailored meals #MTM #Variety

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