Meals:
Bruschetta Salad
Recommended Prep: Cold(best when fresh) or Stovetop
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Saute for 3-5 minutes, or until it reaches desired temperature*
Pairing Pick:
You can cook this bruschetta salad down to a flavorful sauce and pair it with a Betr protein and salad.
Use as a dip for fresh-cut peppers or cucumbers.
Need some extra crunch? You could also spread it on a Level 2-approved toast or crackers!
Green Beans
Recommended Prep: Stovetop, oven, or microwave
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Saute for 3-5 minutes, or until it reaches desired temperature*
Microwave:
Place in a microwave-safe container
Microwave a single serving for 1 minute (four minutes for a whole tray) or until it reaches your desired temperature*
Pairing Pick:
A perfect protein pairing, especially for our Ginger Mahi, Atlantic Salmon, or Marinated Flank-Steak! Add a side salad, and you’ve got a full-course Betr dinner!
Lemon Quinoa with Asparagus Ribbons
Recommended Prep: Stovetop or microwave
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Saute over medium heat for 3 minutes, or until it reaches desired temperature*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches your desired temperature*
Sauteed Onions & Peppers
Recommended Prep: Stovetop or microwave
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil.
Saute over medium heat for 3 minutes, or until it reaches desired temperature*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches your desired temperature*
Oven:
Preheat oven to 350
Place your desired portion in an oven-safe dish
Cook for 7-8 minutes, until it reaches desired temperature*
Pairing Pick:
Great with meatballs or marinated flank steak!
Crack an egg into the skillet with onions and peppers for a Betr-approved scrambler!
Bok Choy
Recommended Prep: Stovetop or microwave
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Saute over medium heat for 3 minutes, or until it reaches the desired temperature*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches your desired temperature*
Spiral Zucchini Zoodles
Recommended Prep: Cold(best when fresh) or Stovetop
We don’t recommend freezing zucchini noodles
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Saute for 3-5 minutes, or until it reaches the desired temperature*
Pairing Pick:
Need a break from lettuce? Fresh, cold zoodles are AMAZING as the base of a salad!
A terrific replacement for pasta, with our meatballs and Betr Marinara!
Zucchini Spears
Recommended Prep: Oven
If frozen, defrost for 5-6 hours in the refrigerator
Oven:
Preheat oven to 350
Place the desired serving in an oven-safe dish
Cook for 20-30 minutes until it reaches the desired temperature and or until wedges are lightly browned and tender.*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches the desired temperature*
Pairing Pick:
Our Zucchini spears are a delicious meal for lunch or dinner - add roasted vegetables or a side salad!
Would be a delicious side with Flank steak!
Steamed Cabbage
Recommended Prep: Stovetop
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Saute for 3-5 minutes, or until it reaches desired temperature*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches the desired temperature*
Oven:
Preheat oven to 350
Place your desired portion in an oven-safe dish
Cook for 7-8 minutes, until it reaches the desired temperature*
Pairing Pick:
A pairing prep tip- boost the flavor when cooking on the stovetop by allowing the cabbage to brown, then add a splash of Bragg’s Apple Cider Vinegar when finished.
Pair with any protein for a filling, fiber-packed side dish
Eggroll in a Bowl
Recommended Prep: Stovetop
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Heat for 3-5 minutes, or until it reaches the desired temperature*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches the desired temperature*
Oven:
Preheat oven to 350
Place your desired portion in an oven-safe dish
Cook for 7-8 minutes, until it reaches the desired temperature*
Pairing Pick:
Pair deliciously with the Betr Ground Asian Style Beef or with any other protein for a filling entree!
Can also be used as a yummy side.
Chana Masala
Recommended Prep: Stovetop or microwave
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Heat for 3-5 minutes, or until it reaches the desired temperature*
Microwave:
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches the desired temperature*
Pairing Pick:
Great as a main served with a simple salad
Mashed Sweet Potatoes
Recommended Prep: Oven or Stovetop
If frozen, defrost for 5-6 hours in the refrigerator
Oven:
Preheat oven to 350
Place the desired serving in an oven-safe dish
Mix in broth or water to keep potatoes from drying out (start with a small amount of liquid, and gradually add more liquid until you reach your desired consistency)
Cover with a lid or foil
Cook for 20-30 minutes until it reaches the desired temperature*
Stovetop:
Place in saucepan
Mix in broth or water to keep potatoes from drying out (start with a small amount of liquid, and gradually add more liquid until you reach your desired consistency)
Saute over low heat, frequently stirring to keep it from sticking to the bottom of the pan
Cook for 5-10 minutes, or until it reaches the desired temperature*
Microwave
Place in a microwave-safe container
Mix in broth or water to keep potatoes from drying out (start with a small amount of liquid, and gradually add more liquid until you reach your desired consistency)
Microwave 1 minute at a time, frequently stirring until it reaches the desired temperature*
Pairing Pick:
Our mashed sweet potatoes are a hearty, fiber, and protein-packed dish- add roasted vegetables or a side salad!
To add richness and flavor, finish with a splash of high-quality olive or grapeseed oil.
Sweet Potato Spears
Recommended Prep: Oven
If frozen, defrost for 5-6 hours in the refrigerator
Oven:
Preheat oven to 350
Place the desired serving in an oven-safe dish
Cook for 20-30 minutes until it reaches the desired temperature and or until wedges are lightly browned and tender.*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches the desired temperature*
Pairing Pick:
Our sweet potato spears are a hearty, fiber, and protein-packed dish- add roasted vegetables or a side salad!
To add richness and flavor, finish with a splash of high-quality olive or grapeseed oil.
Vegetable Medley (LEVEL 2)
Recommended Prep: Stovetop or microwave
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Saute over medium heat for 3 minutes, or until it reaches the desired temperature*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches your desired temperature*
Oven:
Preheat oven to 350
Place desired serving in an oven-safe dish
Cook for 7-8 minutes, until it reaches the desired temperature*
PAIRING PICK:
Add a splash of Bragg’s liquid aminos and enjoy it as a stir-fry with chicken breast or marinated flank steak!
Brown Rice (LEVEL 2)
Recommended Prep: Microwave
If frozen, defrost for 5-6 hours in the refrigerator
Microwave:
Place in a microwave-safe container
If you’re worried it will be dry, add a splash of broth or water
Microwave for 2-4 minutes or until it reaches the desired temperature*
Pairing Pick:
Add some mixed vegetables and a splash of Bragg’s Liquid Aminos, then heat on the stovetop for a bowl of Betr veggie-fried rice!
Brussels Sprouts (LEVEL 2)
Recommended Prep: Stovetop or microwave
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Saute over medium heat for 3 minutes, or until it reaches the desired temperature*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches the desired temperature*
Oven:
Preheat oven to 350
Place desired serving in an oven-safe dish
Cook for 7-8 minutes, until it reaches the desired temperature*
Pairing Pick:
A perfect side dish to a hearty protein like chicken or flank steak, and a fresh salad for a hearty dinner
When prepping on the stovetop, don’t hesitate to brown your sprouts for added flavor, then top with a fried egg!
Jasmine Rice (LEVEL 2)
Recommended Prep: Microwave
If frozen, defrost for 5-6 hours in the refrigerator
Microwave:
Place in a microwave-safe container
If you’re worried it will be dry, add a splash of broth or water
Microwave for 2-4 minutes. or until it reaches the desired temperature*
Pairing Pick:
Add some mixed vegetables and a splash of Bragg’s Liquid Aminos, then heat on the stovetop for a bowl of Betr veggie-fried rice!
Roasted Broccoli and Cauliflower (LEVEL 2)
Recommended Prep: Stovetop or microwave
If frozen, defrost for 5-6 hours in the refrigerator
Stovetop:
Place in pan with a small amount of broth or lightly sprayed with grapeseed oil
Saute over medium heat for 3 minutes, or until it reaches the desired temperature*
Microwave
Place in a microwave-safe container
Microwave for 2-4 minutes or until it reaches your desired temperature*
Oven:
Preheat oven to 350
Place desired serving in an oven-safe dish
Cook for 7-8 minutes, until it reaches the desired temperature*
PAIRING PICK:
Add a splash of Bragg’s liquid aminos and enjoy it as a stir-fry with chicken breast or marinated flank steak!
Enjoy!