National Nutrition Month
Create and share these healthy meals throughout the month! Post pics on social media with #RocNNM. And be sure to tag @foodlinkny
All recipes in this booklet are from Nutrition Education programs here at Foodlink. Cooking Matters Find recipes at: http://cookingmatters.org/recipes Cooking Matters empowers families at risk of hunger with the skills, knowledge and confidence to make healthy and affordable meals. Alongside volunteer culinary and nutrition experts, course participants learn to select nutritious and low-cost ingredients, and prepare them in ways that provide the best nourishment possible to their families.
Just Say Yes to Fruits and Vegetables Find recipes at: http://jsyfruitveggies.org/recipes-all/ The mission of JSY is to work with organizations that serve food insecure populations to improve the health and nutritional status of SNAP-eligible residents. We do this through promoting fruit and vegetable consumption and empowering clients to make healthy choices.
Finger Lakes Eat Smart New York Program Find recipes at: http://fingerlakeseatsmartnewyork.org/recipes Finger Lakes Eat Smart New York is a program whose mission is to improve the likelihood that persons eligible for SNAP will make healthy choices within a limited budget and choose active lifestyles consistent with the current Dietary Guidelines for Americans and MyPlate. Our primary goals are for persons eligible for SNAP to eat more fruits and vegetables, drink fewer sugar-sweetened beverages, exercise more and balance calories as part of a healthy lifestyle.
Beet and Carrot Salad Serving Size: 1/2 cup
Ingredients • • • • • •
1 pound beets, peeled and grated 1 pound carrots, peeled and grated 2 cloves of garlic, minced 1 Tablespoon olive oil 1 Tablespoon cider or balsamic vinegar Salt and Pepper, or hot sauce, to taste
Instructions 1. Peel and grate the carrots and beets. 2. Combine all ingredients in a large salad bowl. 3. Toss until well mixed. 4. Let sit for 30 minutes before serving. The beets and carrots will release juices as they sit.
Selecting Beets Choose beets with firm, smooth skins and non-wilted leaves if still attached. Smaller ones are more tender.
Preparing Beets Rinse tops. Scrub beets softly in cold water. Use tops as greens by chopping in salads & stir-fries. Eat raw by grate beets in salads. Steam, microwave or boil until tender, slice & stir-fry.
Storing Beets Cut tops off 1 inch above root. Wrap leaves & stems in damp paper towel. Refrigerate tops & beet roots in separate plastic bags with some air holes. Use tops within a few days. Beet roots can last 1-2 month.
Seasoned Swiss Chard
Yield: Six servings
Ingredients • • • • •
8 cups Swiss chard, stems removed 1 teaspoon vegetable oil 4 chopped garlic cloves 1/4 cup balsamic vinegar Salt and pepper to taste
Instructions 1. Cut the Swiss chard into 2-inch pieces. Set aside. 2. Heat the vegetable oil in a frying pan over medium heat. 3. Stir in the garlic and cook for about 2 minutes. 4. Add the Swiss chard and balsamic vinegar, and cook for 5 minutes. Stir often. 5. Season with salt and pepper, and serve. 6. Refrigerate leftovers.
Cooking with Swiss Chard • For the best buy, choose Swiss chard that is dark green in color. • To prepare fresh Swiss chard, rinse and cut crosswise into smaller pieces. • To keep fresh, store in your refrigerator in a vegetable drawer. • Swiss chard contains vitamin A, which is good for healthy eyes and skin.
Soups Made Simple Soup makes an easy lunch or dinner. Leftovers can be frozen for another day. Choose ingredients from each category
Protein — 1 pound (dice meat) • • • •
Beef (shoulder, round or brisket) Chicken/turkey (leg or thigh; boneless, skinless) Pork (shoulder/butt) Beans or lentils (cooked, or drained and rinsed from a can)
Whole Grains — 1.5 cups, cooked • • • •
Brown rice Whole wheat pasta Barley Quinoa
Vegetables — 2 cups, chopped • Onions • Greens (spinach, kale, collards, chard, etc.) • Celery • Carrots • Zucchini • Mushrooms • Tomatoes • Broccoli
Liquid ‚ 4 cups • Water • Low-sodium stock/broth
Chef’s Tips Vegetables: Softer veggies like spinach or zucchini will cook faster. Add during the last 5-7 minutes of cooking. Whole Grains: Cook grains according to instructions ahead of time. Refrigerate and add to soups you make that week. Seasonings: In addition to salt and pepper, try adding herbs and spices such as dried thyme, parsley, or ground cumin. Or, kick up the flavor by adding some minced garlic, hot peppers, ginger, or citrus zest. When using fresh herbs, add them at the end of cooking to keep the flavor fresh.
Pasta with Greens & Beans
Use any of your favorite hearty greens in this cool-weather dish. Serving Size: Serves 10, 1 cup per serving
Ingredients • • • • • • • • • •
1 (16-ounce) package whole wheat pasta 2 medium onions 1 medium carrot 3 large cloves garlic 2 pounds (1 large bunch) spinach or kale 2 (15-ounce) cans great northern, cannellini, or lima beans 2 Tablespoons canola oil 1 teaspoon dried oregano 1 teaspoon dried red pepper flakes Salt & Pepper to taste
Instructions 1. Cook pasta following package directions. Drain, keeping 1 cup pasta water. Set aside. 2. While pasta is cooking, rinse, peel, and dice onions and carrot. Peel and mince garlic. 3. Rinse greens, more than once if needed to remove all grit. Remove tough stems. Chop coarsely. 4. In a colander, drain and rinse beans. 5. In a large skillet over medium-low heat, heat oil. Add garlic, carrot, onion, and greens. Cook until onions are soft. 6. Add cup reserved pasta water and seasonings. Cook until greens are tender. 7. Add beans to greens. If needed, add a little more reserved pasta water to make a sauce. 8. Add cooked pasta to beans and greens. Toss to combine. Cook until pasta is heated through, about 5 more minutes.
Creamy Macaroni & Cheese Serving Size: Serves 8, 1 cup per serving
Ingredients • • • • • • • • • •
Non-stick cooking spray 12 ounces whole wheat macaroni 1 (1 1/2 pound) butternut or acorn squash 1/2 cup water 6 ounces reduced-fat sharp cheddar cheese 1 (16-ounce) container nonfat cottage cheese 1 cup nonfat milk 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 cup dry whole wheat bread crumbs
Instructions 1. Preheat oven to 375°F. 2. Coat 9-inch square baking dish with non-stick cooking spray. Set aside. 3. Bring a large pot of water to a boil. Cook macaroni for 2 minutes less than package directions. Drain and set aside. Reserve pot for later. 4. While pasta cooks, cut squash in half and scoop out seeds. Cut into large chunks. Place in microwave-safe bowl with water. Cover with plastic wrap. Microwave on high until tender, about 10 minutes. Let cool. 5. While squash cooks and cools, grate cheddar cheese. 6. Peel cooled squash. Place in pot used to cook pasta. Mash with a fork. Add cottage cheese and milk. Stir until smooth. Add pasta, cheddar cheese, salt, and pepper. Stir until combined. Spread evenly in prepared baking dish. Sprinkle with bread crumbs. 7. Bake until bread crumbs are browned and edges are bubbling, about 45 minutes.
Curried Potatoes with Red Lentils Serving Size: 6 Servings
Ingredients • • • •
1 tablespoon canola oil 1 tablespoon butter (or more oil) 1 small onion, chopped 2 cloves garlic cloves, crushed (use 2-3 garlic cloves) • 1 medium sweet potato, peeled and cut into 1/2-inch pieces (use a dark-fleshed potatoes) • 2 yellow potatoes, cut into 1/2-inch pieces (use thin-skinned potatoes, such as Yukon Gold)
• 1 tablespoon ginger, fresh grated • 1 tablespoon curry paste (or curry powder) • 1/2 cup dried red lentils • 2 cups vegetable stock (or chicken stock) • 1/2 cup chopped fresh cilantro, divided (optional) • 1 cup coconut milk • 2 teaspoons lime juice • salt (to taste, optional)
Instructions 1. In a large, heavy skillet, heat the oil and butter over medium-high heat. When the butter melts and foam subsides, sauté the onion for 3-4 minutes, until soft and starting to turn golden. 2. Add the garlic and potatoes and cook for another 3-4 minutes until the potatoes are starting to turn golden on the edges. 3. Add the ginger and curry paste and cook for another minute. 4. Add the lentils, cilantro (optional), vegetable stock, and coconut milk. Stir to combine well and reduce the heat to a simmer. 5. Cover and cook, stirring occasionally, for 30 minutes, or until the potatoes are tender. Add a little water, stock, or coconut milk if it gets too thick. 6. Add the lime juice and season with salt (optional). Serve hot.
Morning Muffins Serving Size: Makes 12 muffins
Ingredients • • • • • • • • • • • • • •
1 egg 1 cup non-fat or 1% milk 1/3 cup sugar 2 tablespoons vegetable oil 1/2 cup grated carrots 1/2 cup raisins 1/2 cup toasted walnuts (optional) 1 teaspoon vanilla 1 1/2 cups flour 1/2 cup old-fashioned oatmeal 1 1/2 teaspoons cinnamon 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt
Chef’s Tips Oatmeal, carrots, and raisins are full of fiber and natural sweetness. They fill you up and get you ready for the day. These muffins also freeze well so you can make them ahead and take them out as you need them!
Instructions 1. Heat oven to 400 degrees. Lightly spray or oil a muffin tin with cooking spray. 2. In a large bowl mix egg, milk, sugar, oil, carrots, raisins, walnuts and vanilla. 3. In a separate bowl mix flour, oatmeal, cinnamon, baking powder, baking soda and salt. 4. Add wet ingredients to dry ingredients and stir gently until flour is just moistened. Fill muffin cups about 3/4 full. 5. Bake for 15 minutes or until edges start to brown.
The Works Pizza Serving Size: Serves 8, 1 slice per serving
Ingredients • • • • • • • • • • • •
Optional Ingredients: 1 large onion • 1/4 teaspoon dried parsley 1 medium green bell pepper • 15 (2-inch diameter) turkey 1 medium red bell pepper pepperoni slices 8 ounces button mushrooms 2 medium tomatoes 1 (6-ounce) block mozzarella cheese 1 Tablespoon canola oil 1 frozen or refrigerated whole wheat pizza dough, defrosted Non-stick cooking spray 1/4 teaspoon dried basil 1/4 teaspoon dried oregano 1 (8-ounce) can tomato sauce, no salt added
Instructions 1. Preheat oven to 450°F. 2. Rinse and peel onion. Rinse peppers, mushrooms, and tomatoes. Dice onion, peppers, mushrooms and tomatoes into small pieces. 3. Grate cheese. 4. In a large skillet over medium-high heat, heat oil. Add onions, mushrooms, and peppers. Cook for 3 minutes. 5. Transfer vegetables to a colander. Stir in tomatoes. Let sit 3–5 minutes to drain excess liquid. 6. While veggies are draining, shape dough into a 12-inch pizza round. Use your fingers to stretch and spread the dough. 7. Coat a baking sheet with non-stick cooking spray. Place pizza dough in center of sheet. 8. Mix dried basil and dried oregano into tomato sauce. If using dried parsley, add now. Spread a layer of sauce across dough. 9. Sprinkle cheese evenly across dough. If using turkey pepperoni, add a layer of slices now. 10. Bake pizza until cheese is melted and crust is browned on the sides and bottom, about 10 minutes. Remove from oven. 11. Add vegetable mixture. Return to oven and bake until pizza is cooked through, 5–10 minutes more. Remove from oven. 12. Let rest for 2 minutes. Using a sharp knife, cut into 8 pieces.
Cranberry Walnut Coleslaw
Serving Size: Serves 10, 3/4 cup per serving
Ingredients • • • • •
(1-pound) head cabbage 3 medium carrots 1 cup walnuts 1/3 cup cider vinegar 1/4 cup canola oil
• • • •
1 Tablespoon sugar 1 teaspoon celery seed 1/4 teaspoon salt 1 cup dried cranberries
Instructions 1. Rinse cabbage and carrots. Thinly slice cabbage. Peel and grate carrots. 2. Chop walnuts. 3. In a large bowl, use a fork to whisk together vinegar, oil, sugar, celery seed, and salt. Add cabbage, carrots, walnuts, and cranberries. Toss to mix well.
Selecting Cabbage Buy whole in a head or shredded. Choose cabbage heads with tight leaves that are heavy for their size.
Preparing Cabbage Remove thick outer leaves. Rinse in cold water. Shred raw cabbage for use in salads, such as coleslaw. Cook cabbage and add it to soups and stews. Cabbage can also be pickled to make sauerkraut.
Storing Cabbage Keep fresh cabbage in the refrigerator up to 7 days.
Braised Leeks with Lemon Yield: 4 servings
Ingredients • • • • •
1 tablespoon vegetable oil 4 thinly sliced leeks 1/2 cup chicken broth 2 teaspoons lemon juice Salt and pepper to taste
Instructions 1. In a large frying pan, heat oil over medium heat. 2. Add the leeks and cook 5 minutes, stirring often. 3. Add the chicken broth and reduce heat to low. 4. Cover and cook until the leeks are tender, about 15 minutes 5. Add the lemon juice, salt and pepper to taste. Enjoy! 6. Refrigerate leftovers.
Selecting Leeks Choose leeks with clean, white slender bulbs and firm dark green tops.
Preparing Leeks To prepare leeks, remove the dark green leaves and the root end and throw them away. Slice the leeks, separate into rings and place them in a bowl of cold water. Swish the slices in the water. Remove the slices and rinse under running water until leeks are clean.
Storing Leeks To store fresh, lightly wrap in plastic wrap. Refrigerate for up to 1 week.
Black Bean Burgers Serving Size: Makes 5 servings (burgers)
Ingredients • • • • • • • • • •
2 cups cooked black beans, mashed 1/2 green pepper, finely chopped 1/2 onion, finely chopped 3 garlic cloves, minced 1 egg 1 tablespoon chili powder 1 1/2 teaspoons cumin (optional) 1/2 teaspoon hot sauce (optional) 1/2 cup bread crumbs Salt and pepper to taste
Instructions 1. In a large bowl, mix mashed beans, green pepper, onion and garlic. 2. In a small bowl, mix egg, chili powder, cumin and hot sauce. Add to large bowl. 3. Stir in bread crumbs. Add salt and pepper to taste. 4. To make 1 patty, lightly pack some of the mixture to fill 1/3 cup measuring cup. Take mixture out of cup and form into a patty or burger shape. Repeat to make the other 4 patties. 5. Spray frying pan with non-stick cooking spray. Cook patties over medium heat for 5 minutes on each side. 6. Serve and enjoy! Refrigerate leftovers.
Chef’s Tip One pound dried beans (2 cups) equals 5 to 6 cups cooked beans. Selecting black beans Select dried beans that are dry, firm, clean, uniform in color, and not shriveled. Preparing black beans Dried beans need to be soaked before they are cooked. Cover the beans in cold water and bring to a gentle boil, turn off the heat and allow beans to soak in the water for 1-2 hours. Drain water and rinse with fresh water. To cook beans, cover with fresh water and simmer for 1-2 hours. Do not let beans dry out, beans should always be covered with water. Storing black beans Store dried beans at room temperature, in a closed container to protect from moisture and pests.
Smashed Potatoes with Kale
Yield: 8 servings
Ingredients • • • • • •
1 tablespoon vegetable oil 6 cups diced potatoes 6 cups diced kale 3 tablespoons chopped scallions 1/4 teaspoon crushed red pepper flakes Salt and pepper to taste
Instructions 1. Heat oil in a large frying pan over medium heat. 2. Add potatoes and cook for 5 minutes. 3. Add kale and cook for 5 more minutes. 4. Add 1 cup of water, cover, and cook 5 more minutes. 5. Mash potatoes and kale until smooth. 6. Add scallions, red pepper flakes, and salt and pepper to taste. 7. Serve hot and enjoy! 8. Refrigerate leftovers.
Selecting Potatoes For the best buy, choose potatoes that are firm and without green spots.
Preparing Potatoes To prepare potatoes, rinse well and scrub skins to remove dirt.
Storing Potatoes To keep fresh, store potatoes away from onions in a cool, dry place for up to 2 weeks.
Winter Fruit Crisp
Serving Size: 4-inch by 2-inch square
Ingredients • • • • • •
4 cups diced apples or pears 2/3 cup packed brown sugar 1/2 cup all-purpose flour 1/2 cup rolled oats 1/3 cup margarine 1 teaspoon cinnamon
Instructions 1. Heat oven to 375 degrees. 2. Lightly spray or oil a square pan (8 x 8 x 2 inches). Arrange fruit in pan. 3. Mix remaining ingredients and sprinkle over fruit. 4. Bake until topping is golden brown and fruit is tender, about 30 minutes. 5. Refrigerate leftovers within 2 hours.
Butternut Squash & Orzo Serving Size: Serves 6; 1/2 cup orzo and 1 piece of squash per serving
Ingredients • • • • • • • •
1 large winter squash (such as butternut or acorn) 2 teaspoons maple syrup 1/4 teaspoon red pepper flakes Optional Ingredients Pinch ground cayenne pepper • 1 tablespoon fresh 3/4 cup orzo pasta rosemary 1 Tablespoon butter • 1 cup grated Parmesan 1/2 teaspoon salt cheese Pinch ground black pepper
Instructions 1. Preheat oven to 375°F. 2. Rinse and cut squash in half. Remove seeds. 3. If using fresh rosemary, rinse and chop now. 4. Drizzle 1 teaspoon maple syrup over the cut side of each squash half. Sprinkle each with red pepper flakes and cayenne. If using rosemary, add now. 5. Cover baking sheet with aluminum foil. Place squash halves on the baking sheet. Roast until squash is tender and pierces easily with a fork, about 30–35 minutes. Remove from oven. Keep squash loosely covered with foil. 6. Cook pasta following package directions. Drain in colander. Transfer to a medium bowl. Add butter, salt, and pepper. Stir to coat well. 7. Cut each squash half into thirds. Remove skin from squash. Serve one piece of squash over each portion of pasta. 8. If using grated Parmesan cheese, sprinkle over squash and orzo now.
Easy Red Beans & Rice Yield: 8 servings
Ingredients • Cooking oil spray, as needed (non-stick) • 1 onion (large, peeled and chopped) • 1 green bell pepper (medium, washed, seeded and chopped) • 1 teaspoon garlic powder • 2 cans diced tomatoes (14.5 ounces) • 1 can kidney beans (15.5 oz, drained and rinsed) • 6 cups cooked brown rice
Instructions 1. Spray pot with cooking oil spray. 2. Cook onion and pepper over medium heat until tender (about 5 minutes) 3. Add garlic powder, tomatoes, and kidney beans. 4. Bring mixture to a boil. 5. Reduce heat to low and simmer for 5 minutes. 6. Serve over rice
Chef’s Tips Look for no salt added canned, diced tomatoes for less sodium. You may use fresh garlic, minced; or onion powder in place of garlic powder. Selecting Kidney Beans Choose dried beans or canned beans with less sodium. Select dried beans that are firm, clean, uniform in color and not shriveled. Preparing Kidney Beans Dried beans need to be soaked before they are cooked. Cover the beans in cold water and bring to a gentle boil, turn off the heat and allow beans to soak in the water for 1-2 hours. Drain water and rinse with fresh water. To cook beans, cover with fresh water and simmer for 1-2 hours. Do not let beans dry out, beans should always be covered with water. Storing Kidney Beans Store dried beans at room temperature in a closed container, to protect from moisture and pests. Store canned beans at room temperature, and use before date on can.
Turkey Tacos Serving Size: Serves 8, 2 tacos per serving
Ingredients • 1 medium carrot, small sweet potato, or small zucchini • 1/4 medium head lettuce • 2 large tomatoes • 7 ounces low-fat cheddar cheese • 1 (15 1/2-ounce) can low-sodium pinto beans • Non-stick cooking spray • 1 pound lean ground turkey • 1 (15 1/2-ounce) can chopped or crushed tomatoes, no salt added • 1 Tablespoon chili powder • 1 teaspoon garlic powder • 1 teaspoon dried oregano • 1/2 teaspoon salt • 1/2 teaspoon ground black pepper • 16 taco shells
Chef’s Tips • Top tacos with any of your favorite veggies, hot sauce, salsa, low-fat sour cream, or low-fat plain yogurt. • Use any type of cooked beans. • Make soft tacos using corn or whole wheat tortillas. Or, serve over brown rice. • For more heat, add minced hot peppers to sauce in step 6.
Instructions 1. Rinse, peel, and grate carrot, sweet potato, or zucchini (if using zucchini, grate but do not peel). Squeeze dry with paper towels. 2. Rinse and shred lettuce. Rinse, core, and chop tomatoes. Grate cheese. 3. In a colander, drain and rinse beans. 4. Coat a large skillet with non-stick cooking spray. Heat over medium high heat. Add turkey and brown. 5. Add grated veggies, beans, canned tomatoes, chili powder, garlic powder, oregano, salt, and black pepper. Stir well. 6. Reduce heat to medium. Cook until thickened, about 20 minutes. 7. Add 2 Tablespoons cooked meat mixture to each taco shell. Top with 1 Tablespoon grated cheese, 1 Tablespoon shredded lettuce, and 1 Tablespoon fresh tomatoes.
Brunswick Stew Yield: 8 servings
Ingredients • • • • • • •
1 tablespoon vegetable oil 1 medium sliced onion 2 cups fat-free, low-sodium chicken broth 2 cups cooked, diced chicken or turkey 2 cups canned or cooked tomatoes 2 cups canned or cooked lima beans 2 cups canned or cooked whole-kernel corn
Instructions 1. Heat oil in a large pan. Add onion and cook in oil until tender. 2. Add chicken broth, diced chicken or turkey, tomatoes, lima beans and corn. 3. Bring to a simmer for 30 minutes at medium-low.
Selecting Corn Choose ears with green husks, fresh silks and tight kernels.
Preparing Corn Boil corn for about 7-10 minutes until tender and eat right off the cob. You can also use it fresh, cut off the cob, in many types of salads.
Storing Corn Refrigerate corn with husks on and use within 1-2 days.
Hummus Serving Size: Serves 10, 1/4 cup per serving
Ingredients • • • • • • • •
1 clove garlic 1 large lemon 1 (15 1/2-ounce) can garbanzo beans 1/2 cup warm water 2 Tablespoons low-fat plain yogurt 2 Tablespoons olive oil 1 teaspoon salt 1/4 teaspoon ground black pepper
Optional Ingredients • 1 fresh red pepper, or 3 roasted red peppers from a jar • Pinch ground cumin, ground cayenne pepper, or red pepper flakes
Instructions 1. Peel and chop garlic. If using fresh red pepper, rinse, remove core and seeds, and mince now. Or, mince jarred roasted peppers. 2. Rinse lemon and cut in half. In a small bowl, squeeze juice. Discard seeds. 3. In a colander, drain and rinse beans. 4. Add garlic, lemon juice, beans, and remaining ingredients to blender. If using optional spices, add now. Blend until creamy and well mixed. 5. If using, top hummus with minced red pepper.
Frittata Serving Size: Serves 8, 1 slice per serving
Ingredients • • • • • • • •
1 1/2 pounds seasonal vegetables (broccoli, carrots, turnips, bell peppers) 2 medium onions 4 ounces low-fat cheddar cheese 12 medium eggs 1 teaspoon dried dill, thyme, or oregano Optional Ingredients: Non-stick cooking spray • 8 ounces mushrooms 1/2 teaspoon salt • 1/4 cup fresh parsley, 1/2 teaspoon ground black pepper thyme, or basil leaves
Don’t have an oven? Cook on the stove over medium heat. Stir eggs into onions and mushrooms after step 6, along with other veggies. Keep stirring to set eggs. Cover skillet and cook on low until cooked through, about 25 min.
1. Preheat oven to 350°F. 2. Rinse and cut seasonal veggies evenly into small pieces. Peel, rinse, and dice onions. If using, slice mushrooms and rinse and chop fresh herbs. 3. Grate cheddar cheese. 4. Bring a large pot of water to boil. Add seasonal veggies to boiling water. Briefly boil, about 30 seconds. Using a colander, drain the veggies. 5. In a large bowl, whip eggs with a fork until well blended. Whisk in dried herbs. Set aside. 6. Coat medium skillet with non-stick cooking spray. Heat over medium high heat. Add onions and cook until soft, about 5 minutes. If using mushrooms, add now. Add boiled seasonal veggies. Continue cooking until soft and some of their juices have evaporated, about 5 minutes more. 7. Coat 9-by-13-inch baking dish with non-stick cooking spray. 8. Layer ingredients in the baking dish in the following order: veggie mixture, egg mixture, cheese, salt, and pepper. 9. Bake until eggs are firm and cheese is melted, about 35 minutes. A thermometer inserted in the middle should read 160°F. 10. If using, garnish with chopped fresh herbs. 11. Cut into 8 equal-size portions.
Sauteed Greens Serving Size: Serves 4, 1/2 cup per serving
Ingredients • • • • •
1 pound collard greens 4 medium cloves garlic 2 Tablespoons canola oil 1/4 teaspoon salt 1/4 teaspoon ground black pepper
Instructions 1. Remove hard stems from greens. 2. Stack leaves on top of each other. Roll into a tube shape. Make a few stacks if needed. 3. Use a sharp knife to slice leaf rolls into 1/4-inch wide strips. 4. In a large bowl filled with cold water, add cut greens. Allow any dirt to settle to the bottom of the bowl. If greens are very dirty, repeat this step. Lift greens out of bowl. Shake off any excess water. 5. Peel and mince garlic. 6. In a large skillet over medium-high heat, heat oil. 7. Add greens. Use caution, as oil might splatter when damp greens are placed in hot pan. If greens can’t all fit in the pan at once, cook in two batches. 8. Stir greens until wilted, about 1-2 minutes. 9. Reduce heat to medium. Add garlic. Cook until greens are soft and excess water is gone, about 5-7 minutes. If garlic starts to brown or burn, reduce heat to medium-low. 10. Season with salt and pepper. Serve right away.
Popeye Power Smoothie Serving Size: 4 smoothies
• • • • • •
1. Combine all ingredients in a blender. 2. Puree until completely smooth. 3. Serve immediately. 4. Refrigerate leftovers within 2 hours.
1 cup orange juice 1/2 cup pineapple juice 1/2 cup plain or vanilla yogurt 1 banana, peeled and sliced 2 cups fresh spinach leaves crushed ice
Selecting Spinach Choose fresh, crisp, green bunches with no evidence of insect damage.
Preparing Spinach Rinse greens in cold water. Dry well; pat between towels, or use a salad spinner. Eat raw: Add to salads, wraps, pitas, and sandwiches. Eat cooked: Steam, microwave, boil, sauté, stir-fry, braise, or puree. Add to casseroles, soups, dips, sauces, and pasta, rice, and egg dishes. Cook with olive oil, garlic, and lemon juice.
Storing Spinach Remove blemished leaves, rinse, dry and refrigerate in a plastic bag with some air holes for use within 3-5 days. Freeze: Blanch, cool, and freeze in plastic bags.
Gingerbread Pancakes Serving Size: (2) 4-inch pancakes
Ingredients • • • • • • • • •
1/2 cup whole wheat flour 1/2 cup all-purpose flour 1/2 teaspoon salt 1/2 teaspoon baking soda 2 teaspoons pumpkin pie spice 1 egg 2 tablespoons molasses 1 tablespoon vegetable oil 1 cup low-fat buttermilk
Instructions 1. Mix dry ingredients in a bowl. In another bowl, beat egg. 2. Stir in molasses, oil and buttermilk. 3. Pour milk mixture into dry ingredients; stir together lightly. 4. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. 5. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). 6. For each pancake, pour about 1/4 cup of batter onto the hot griddle. 7. Cook until pancakes are puffed and dry around edges. 8. Turn and cook other side until golden brown. 9. Refrigerate leftovers within 2 hours.
Guacamole Serving Size: 8
Chefâ€™s Tip This creamy dip tastes great with cut-up veggies or whole grain pita.
1/4 red onion 1 medium clove garlic 2 plum tomatoes 1 medium lime 2 medium, ripe avocados 1/4 teaspoon salt
Choose avocados with firm skin and no soft spots. Ripe avocados will yield to gentle pressure.
1/2 teaspoon ground cumin 1/4 cup fresh cilantro leaves
Instructions 1. Peel onion and garlic clove. Rinse tomatoes. 2. If using, rinse cilantro. Pluck leaves from stems. Tear into small pieces. 3. Mince onion and garlic. Dice tomatoes into 1/4-inch pieces. 4. Rinse lime and cut in half. In a medium bowl, squeeze juice from each half. Discard seeds. 5. Cut avocados in half. Remove pits. Using a large spoon, scoop out flesh and add to bowl with juice. 6. Add salt to avocado. If using cumin, add now. Mash well with a fork. 7. Add onion, garlic, and tomatoes to avocado mixture. If using cilantro, add now. Stir well.
Slice lengthwise, remove pit, and either peel skin or scoop out flesh.
Storing Avocados Store unripe avocados in a paper bag at room temperature. Refrigerate when ripe for 2-3 days.
Pineapple Carrot Muffins Serving Size: Serves 12, 1 muffin per serving
Ingredients • 1 medium carrot • 1 cup canned crushed pineapple with juice • 5 Tablespoons canola oil • 1/4 cup cold water • 1 Tablespoon white distilled vinegar • 1 1/2 cups all-purpose flour • 3/4 cup light brown sugar, packed
• 1 teaspoon baking soda • 1 teaspoon ground cinnamon • 1/4 teaspoon salt Pinch ground nutmeg, pumpkin pie spice, or apple pie spice • Non-stick cooking spray
Optional Ingredients • 1/2 cup chopped walnuts (or 1/2 cup raisins)
Instructions 1. Preheat oven to 350°F. 2. Rinse and peel carrot. Shred with a grater. Measure out 3/4 cup shredded carrot. 3. In a medium bowl, add pineapple with juice, oil, water, vinegar, and shredded carrot. Mix with a fork to combine. 4. In a large bowl, mix flour, brown sugar, baking soda, cinnamon, salt, and nutmeg. Blend well with a fork to break up any lumps. 5. Add wet ingredients to dry ingredients. Mix until just combined. 6. If using walnuts or raisins, gently stir in now. 7. Coat muffin pan with non-stick cooking spray. Fill each muffin cup about ¾ full with batter. Bake on middle rack of oven until muffin tops are golden brown and a toothpick inserted comes out clean, about 20–25 minutes.
Black Bean & Sweet Potato Stew Yield: 6 servings
Ingredients • • • • • • • • •
2 tablespoon vegetable oil 1 chopped onion 2 minced garlic cloves 1 chopped green pepper 1 1/2 cups peeled and diced sweet potato 2 chopped tomatoes 2 cups cooked black beans 2 tablespoons chopped fresh parsley (or 2 teaspoons dried parsley) optional salt and pepper to taste
Instructions 1. Heat oil in a large pot over medium heat. Add onion, garlic and pepper. Cook until soft. 2. Add sweet potato and 2 cups water. Cook until sweet potatoes are soft, about 15 minutes. 3. Stir in tomatoes, black beans, parsley, salt and pepper. Cook for 5 more minutes. 4. Serve hot and enjoy! 5. Refrigerate leftovers.
• Before preparing dried beans, sort through for pebbles or shriveled beans. • Dried beans need to be soaked before cooking. • The best way to soak dried beans is to cover them in cold water and bring to a gentle boil, turn off the heat and allow beans to soak in the water for 1-2 hours. Do not add salt to the soaking water. Drain water and rinse with fresh water. • To cook beans, cover with fresh water and simmer for 1-2 hours. Do not let beans dry out, beans should always be covered with water. • Eat beans for a good source of fiber, protein, iron, and vitamin B.
Escarole & Beans Yield: 4 Servings
Ingredients • • • • • • •
2 tablespoons vegetable oil 2 minced garlic cloves 1 chopped onion 1 escarole head chopped 1/4 cup low sodium chicken broth 2 cups cooked white beans 2 tablespoons Parmesan cheese (optional) • Dash red pepper flakes (optional)
Instructions 1. In a large pot, heat oil over medium heat. 2. Add garlic and cook for 1 minute, stirring often. 3. Add onion and cook for 2 minutes more. 4. Add escarole and cook until wilted, about 2 minutes. 5. Add the chicken broth and white beans. 6. Simmer until the beans are heated through, about 5 minutes. 7. Season with red pepper flakes and Parmesan cheese. 8. Serve and enjoy!
For best buy, look for escarole with bright green leaves with no wilting, bruising or yellowing.
Preparing Escarole To prepare escarole, remove any tough or damaged outer leaves. Cut off the root and tear leaves into large pieces. Rinse and dry well.
Storing Escarole To store fresh, wrap unwashed greens in a damp paper towel and keep in the refrigerator for up to 1 week.
Garden Sloppy Joes Serving Size: 12 servings, 1/2 bun per serving
Ingredients • • • • • • •
1 onion, chopped 1 carrot, chopped or shredded 1 green pepper, chopped 1 pound lean ground meat (15% fat) (turkey, chicken or beef) 1 can (8 ounces) tomato sauce 1 can (15 ounces) whole tomatoes, crushed 1 can (8 ounces) mushrooms or 1/2 pound chopped fresh mushrooms • 1/4 cup barbecue sauce • 6 whole wheat buns, split in half to make 12
Instructions 1. Sauté onions, carrots, green pepper and ground meat in a 2-3 quart saucepan over medium-high heat for 5 minutes. 2. Add tomato sauce, crushed tomatoes, mushrooms and barbecue sauce. 3. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes or until thick, stirring occasionally. 4. Toast buns if desired. Spoon sauce over bun halves. 5. Serve open-faced. 6. Refrigerate leftovers within 2 hours.
Chef’s Tip • Add your favorite fresh, canned or frozen chopped vegetables. • Try whole wheat English muffins instead of buns.
Northwest Apple Salad Serving Size: Serves 4, 3/4 cup per serving
Ingredients • 2 medium Granny Smith apples • 2 Tablespoons dried fruit, such as raisins, dried cranberries, or dried currants • 3 Tablespoons plain, low-fat yogurt • 1 Tablespoon whole, shelled walnuts
Optional Ingredients • 1 Tablespoon honey
Instructions 1. Rinse and remove cores from apples. Do not peel. Cut into 1-inch pieces. Place in medium bowl. 2. Add dried fruit and yogurt to bowl. Mix well. 3. In a small skillet over medium heat, toast nuts until golden brown and fragrant. Watch closely so they do not burn. Remove from pan and let cool. 4. Chop cooled nuts with a knife. Or, put in a plastic bag and crush with a can. 5. Add crushed nuts to bowl. If using, add honey. Toss and serve.
Chef’s Tip Substitute any of your favorite apples, dried fruits and nuts!
Chicken Nuggets Yield: about 4 Servings
Ingredients • • • • • • • • •
1 pound boneless skinless chicken breasts 3 tablespoons nonfat milk 1/4 cup grated Parmesan cheese 1/2 cup dry bread crumbs 1/4 teaspoon paprika 1/4 teaspoon black pepper 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1 tablespoon dried parsley, crumbled
Instructions 1. Cut chicken into 1 cubes. Place pieces in small bowl. 2. Pour milk over chicken. Mix lightly with spoon so that all chicken pieces are coated with milk. 3. In a plastic bag, shake together the bread crumbs, spices and Parmesan cheese. 4. Put half the chicken pieces in the bag. Shake the bag to coat the pieces evenly. Arrange these pieces on a lightly greased baking sheet. 5. Coat the second half of the chicken pieces the same way and arrange on the baking sheet. Discard any leftover milk. 6. Bake at 425 F for about 12 minutes. (Check with instant read meat thermometer for internal temperature of at least 165 F.)
Fruit Pizza Serving Size: 1/2 muffin
Ingredients • 1 English Muffin (try whole grain) • 2 tablespoons reduced fat or fat-free cream cheese (see tips) • 2 tablespoons sliced strawberries • 2 tablespoons blueberries • 2 tablespoons crushed pineapple
Instructions 1. Split open the English muffin and toast the halves until lightly browned. 2. Spread cream cheese on both halves. 3. Divide the fruit between the two muffin halves and arrange on top of cream cheese. 4. These are best when served soon. Refrigerate leftovers within 2 hours.
Chef’s Tips • Use any combination of fruit for topping the pizza. • No cream cheese? Try peanut butter or sunflower seed butter. • Make your own whipped cream cheese for easy spreading. Use an electric hand mixer to gradually beat 4 tablespoons of milk into 8 ounces of cream cheese. To make it fruit flavored, add any chopped, soft fruit (fresh, canned, or frozen) while beating. Store in a covered container in the refrigerator.
Radish Stir Fry with Snap Peas Yield: 8 Servings
Ingredients • • • • • • •
1 tablespoon vegetable oil 1/2 cup diced shallots 3 cups chopped sugar snap peas 2 cups sliced radishes 1/4 cup orange juice 2 tablespoons chopped fresh dill Black pepper to taste
Instructions 1. Heat oil in a large pan over medium heat. 2. Add shallots and cook until soft, about 3 minutes. 3. Add snap peas and cook 3 minutes, add radishes and cook 3 minutes more. Stir. 4. Add orange juice and dill. Add black pepper to taste. 5. Mix well. Serve and enjoy! 6. Refrigerate leftovers.
Selecting Radishes For the best buy, choose firm radishes with smooth skins and no bruises. If the greens are attached, they should not be wilted.
Preparing Radishes Radishes and radish greens can be eaten raw or cooked.
Storing Radishes To keep fresh, store unwashed radishes in the refrigerator for up to 2 weeks. Store radish greens wrapped in a damp paper towel for 2-3 days.