Fruit & Vegetable Prescription Program Cookbook

Cookbook August 2021

Table of Contents Breakfast Green Blender Pancakes........................................................3

Side Dishes Fruit Puzzle Salad...............................................................................4 Quinoa Salad.......................................................................................5 Spicy Cauliflower Bites...................................................................6 Sweet Potato Fries............................................................................7 Texas Caviar........................................................................................8 Zucchini Fries.......................................................................................9

Main Dishes Mo (Moo) Indonesian Stir-Fry......................................................10 Pesto Pasta...........................................................................................11

Cookbook

Looking for new fruit and veggie recipes?

This cookbook was made just for you! Our Flint and Pediatric Public Health Initiative (PPHI) community have shared some of their favorite recipes that use fresh fruits and vegetables. We hope that you are able to enjoy cooking and eating these recipes with your family!

Do you want to add your family's favorite fruit or vegetable recipe to the cookbook? Please send your recipe to the PPHI Nutrition team - don't forget to share a photo of the finished dish!

810-618-1213 chm.pphinutrition@msu.edu

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Cookbook

Green Blender Pancakes From the kitchen of: Mallory Goldsworthy, PPHI Research Coordinator Course: Breakfast Prep time: 5 mins Cook time: 10 mins Total time: 15 mins

Ingredients

Directions

1 cup quick oats

1. Place all ingredients in a blender and

1 cup baby spinach

blend.

1 cup soy milk

2. Use 2 tablespoons per mix to create a

1 banana

pancake on the griddle.

3. Flip when pancake starts to bubble.

3

Fruit Puzzle Salad with mint-lime dressing

From the kitchen of: Chantel Dawson, PPHI Nutrition team Course: Side dish Prep time: 25 mins Total time: 30 mins

Ingredients

Directions

1 watermelon

1. Prepare the fruits by washing, peeling,

1 papaya

and cutting into 1 inch cubes. Add to a

1 cantaloupe

large mixing bowl.

2 mangos

2. In a small bowl, whisk together lime zest,

1 pineapple

lime juice, paprika, and finely chopped

2-3 avocados

mint to make dressing.

Zest and juice from 1 lime

3. Pour dressing over fruit and mix to coat

1/2 teaspoon paprika

fruit in dressing.

1/4 cup fresh mint (finely chopped)

4. To make fruit into a "puzzle," line up the fruit cubes in straight lines before serving.

4

Quinoa Salad From the kitchen of: Bridget Farmer, PPHI Nutrition team Course: Side dish Prep time: 15 mins Cook time: 20 mins Total time: 35 mins

Ingredients

Directions

1 cup of uncooked quinoa (rinsed)

1. Prepare the quinoa according to the

1 small red onion (finely chopped)

package directions and let it cool.

1 English cucumber (cubed)

2. Combine the red onion, English

Lemon juice from 2 lemon wedges

cucumber, cherry tomatoes in a bowl

1 cup cherry tomatoes (halved)

and toss.

¼ cup Italian dressing

3. Add the cooled quinoa, toss with Italian dressing, lemon juice and ground black pepper.

4. Best served cold.

5

Spicy Cauliflower Bites From the kitchen of: Sarah Egan, PPHI Nutrition team Course: Side dish Prep time: 10 mins Cook time: 35 mins Total time: 45 mins

Ingredients 1 head of cauliflower 1/2 cup flour 1/2 cup water

Directions 1. Wash cauliflower and cut into bite-sized florets.

Place in a large mixing bowl.

2. In a small bowl, mix together flour, water, garlic

2 teaspoons garlic powder

powder, paprika, salt, and pepper to form a thick

1 teaspoon paprika

seasoning mixture.

1/2 teaspoon salt 1/2 teaspoon pepper 2 Tablespoon hot sauce ~or~ barbecue sauce For serving: Carrot sticks Celery sticks Ranch dressing

3. Pour seasoning mixture over cauliflower and stir until florets are evenly coated.

4. Arrange florets on a baking sheet lined with aluminum foil. Bake in the oven for 20 minutes at 450 degrees.

5. Remove florets from the oven and coat in sauce (either hot sauce ~or~ barbecue sauce).

6. Return florets to the oven and bake for 15 minutes.

Recipe adapted from: Feel Good Foodie

6

Sweet Potato Fries From the kitchen of: Dr. Mona Hanna-Attisha, PPHI Director Course: Side dish Prep time: 10 minutes Cook time: 15-20 minutes Total time: 25-30 minutes

Ingredients

Directions

3 medium sweet potatoes

1. Preheat the oven to 350 degrees.

1/2 teaspoon fine sea salt

2. Slice sweet potatoes into thin fries.

2 Tablespoons extra virgin olive oil

3. Arrange sweet potatoes on a baking

Optional spices: freshly ground black

sheet, add salt, drizzle with olive oil, and

pepper, cayenne pepper and/or

season as desired.

garlic powder

4. Bake for 15-20 minutes or until crispy.

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Texas Caviar From the kitchen of: Lisa Pasbjerg, Flint Registry Course: Side dish Prep time: 20 mins

Total time: 25 mins

Ingredients

Directions

2 15 oz. cans black eyed peas

1. Add all ingredients to a large bowl and

(drained)

toss to combine. Cover and refrigerate

1 15 oz. can black beans (drained)

at least one hour, or up to 24 hours.

2 cups corn (fresh or frozen)

2. Use as a dip with chips, over greens as

1 cup red onion (minced)

a salad, or over fish or chicken as a

1 green bell pepper (diced)

relish!

1 red bell pepper (diced) 1 jalapeño (seeded and minced)

Notes from Lisa: I make all summer, and

5 garlic cloves (minced)

add in different fresh veggies as they come

1/4 cup minced cilantro

in to season. You can use this as a dip with

3 scallions (sliced thin)

chips, over greens as a salad, or over fish

4 tablespoons olive oil

or chicken as a relish. It is fresh, simple and

2 tablespoons red wine vinegar

super healthy!

2 teaspoons kosher salt

Recipe from: The Comfort of Cooking

Juice of 1 lime

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Zucchini

Fries

From the kitchen of: Chantel Dawson, PPHI Nutrition team Course: Side dish Prep time: 15 mins Cook time: 20-25 mins Total time: 35-50 mins Ingredients

Directions

1 zucchini

1. Cut zucchini into 3 inch sticks.

1 egg*

2. In a small bowl, whisk egg to make an egg

1 cup cornmeal+ 1 teaspoon garlic powder

wash.

3. In another bowl, combine cornmeal, garlic

1 teaspoon onion powder

powder, onion powder, Italian seasoning, salt,

1 Tablespoon Italian seasoning

and pepper.

pinch of salt and pepper

4. Dip each zucchini stick in the egg, then into the

Optional spices: cayenne

cornmeal mixture, making sure to evenly coat.

pepper and/or paprika

5. Bake breaded zucchini in the oven for 20-25 minutes at 425 degrees or air fry at 400 degrees

Substitutions: *Milk or unsweetened plant based milk

for 15-20 minutes.

+breadcrumbs, panko, gluten free flour

9

Mo (Moo)Indonesian Stir-Fry From the kitchen of: Dr. Amy Saxe-Custack, PPHI Nutrition Director Course: Main Dish Prep time: 10 mins Cook time: 30 mins Total time: 40 mins Ingredients

4 cups water

Directions

1. Bring 4 cups water to boil in a 2 to 3 quart saucepan.

2 packages ramen-style noodles

Add noodles, cover, and remove from heat (do not

(3 ounces each)

add flavor packets). Wait one minute, drain noodles

2 chicken breasts (boneless,

and set aside.

skinless, cut in thin strips) 1/4 cup peanut butter 2 tablespoons soy sauce 1/2 cup water 1 tablespoon vegetable oil 1 teaspoon red pepper flakes 1 teaspoon fresh ginger (finely chopped [or 1/2 tsp ground ginger]) 2 carrots (thinly sliced, about 2 cups) 1 cabbage (large head, thinly sliced, about 6 cups) 1 cup green onions (thinly sliced)

2. In a small saucepan, combine peanut butter, soy sauce, and 1/2 cup water. Heat over low heat, stirring until smooth. Remove from heat.

3. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink when cut, about 3 to 5 minutes.

4. Add red pepper, ginger, and carrots and cook for 2 to 3 minutes. Add cabbage and cook 3 to 4 minutes or until cabbage is crisp-tender.

5. Stir in green onions, cooked noodles and peanut sauce. Toss and serve immediately.

Recipe from: nutrition.gov/recipes

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Pesto Pasta From the kitchen of: Sarah Egan, PPHI Nutrition Team Course: Main dish Prep time: 15 mins Total time: 20 mins

Ingredients 8 oz whole wheat spiral pasta 1 cup cherry tomatoes Pesto: 1 cup basil leaves 1 cup spinach 1 cup peas (fresh or frozen) 1/2 cup Parmesan cheese

Directions 1. Cook pasta according to package directions.

2. Slice tomatoes in half and set aside.

3. To make pesto, add all pesto ingredients to a food processor, starting with the basil leaves and ending with the water. Blend until smooth.

1/2 cup walnuts

4. When pasta is cooked, combine pasta,

2 cloves garlic

tomatoes, and pesto in a large bowl.

1/4 teaspoon salt 1/4 teaspoon pepper

Note from Sarah: Try adding grilled chicken to

1/4 cup olive oil

pasta for a complete meal!

1/4 cup water

Pesto recipe from: www.myplate.gov/recipes

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Help us fill our cookbook with more recipes!

We want to see your favorite fruit or veggie recipe in the next edition of our cookbook. Please send your recipe to the PPHI Nutrition team. Remember to include a photo of the finished dish!

810-618-1213 chm.pphinutrition@msu.edu

Cookbook

Learn more about our Nutrition programs!

Visit our website: https://msuhurleypphi.org/nutrition Interested in learning how to cook?

Sign up for our free virtual cooking class for families, Flint Families Cook! Click on the Flint Kids Cook tab on our website for more information.

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Questions? Please reach out to us!

810-618-1213 chm.pphinutrition@msu.edu

Cookbook