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Recipe of the Week

Recipe of the Week

Roasted Brussels Sprouts with Cranberries and Almonds

Ingredients:
1 1/2 lb Brussels Sprouts
3 tbsp olive oil
Salt
Pepper
1 cup sliced almonds - toasted
1/2 cup dried cranberries
1 tbsp Balsamic Vinegar
Optional: add 1 tsp honey to the balsamic vinegar
Directions:
1. Preheat the oven to 400 degrees F and line a rimmed baking sheet with aluminum foil.
2. Wash and trim the ends from the Brussels sprouts. Remove any dark outer leaves and slice them in half from top to bottom.
3. In a large bowl, combine the Brussels sprouts with the olive oil and a generous pinch of salt and pepper. Toss to coat the Brussels sprouts in the oil and arrange on the baking sheet.
4. Roast the Brussels sprouts for 20-30 minutes or until the sprouts are tender with crispy, dark roasted outer leaves. Remove from the oven and toss with the toasted almonds and dried cranberries and drizzle with the balsamic vinegar. Serve immediately.
Prep Time: 10 minutes; Cook time: 20-30 minutes; Servings: 6

Recipe adapted from Sprouts Farmers Market


Browse our full Recipe of the Week archives below:

Ants on a Log

Ants on a Log

Ants on a Log

Slip back into yesteryears with each bite of this favorite childhood snack. Creamy peanut butter mixed with crunchy celery and sweet raisins….what’s not to love? Plus, with only 3 simple ingredients, this after school snack can be made in 5 minutes or less for hungry students to enjoy the moment they get home.
Ingredients:
2 celery stalks
4 tablespoons peanut butter, creamy or crunchy
Raisins to taste
Directions:
1. Cut celery stalks into 2-inch long pieces.
2. Using a butter knife or spoon, spread ½ tablespoon of peanut butter onto each piece of cut celery.
3. Line up the desired amount of raisins onto each log. Enjoy!
Looking for a little something different? Add a sprinkle of cinnamon or a few chocolate chips “ants” to give this classic recipe a twist!
Prep Time: 5 minutes; Servings: 2-4; Serving Size: 2 logs

Apple, Avocado & Arugula Salad

Avocado Apple Salad

Avocado, Apple & Arugula Salad

Enjoy this recipe’s mixture of peppery arugula, creamy avocado, and sweet apple! Arugula is called a “bitter salad green” because it is tender enough to eat raw, but can also be cooked. Arugula is high in vitamins A and C and is also a good source of calcium and folate.
Ingredients: 
6 cups arugula or other leafy greens1 avocado
1 tablespoon honey mustard1 apple
3 tablespoons lemon juice or juice of 1 lemon3 tablespoons sunflower seeds
1 teaspoon honey
1/4 red onion
Directions:
1. To wash arugula or leafy greens, fill sink with cold, clean water and gently swish arugula leaves in the water. Lift leaves out and drain in a colander. Pat leaves dry with paper towel in large bowl.
2. In a small bowl, whisk together the honey mustard, lemon juice, olive oil and honey. Set aside.
3. Peel and chop the onion and avocado; core and chop the apple. Add onion, avocado, apple and sunflower seeds to bowl of arugula.
4. Pour dressing over top of the salad and toss. Season with pepper and serve!
Prep Time: 15 minutes; Servings = 4; Serving Size = 2 cups salad + 1 tablespoon dressing

Apple Crisp

Apple Crisp

Apple Crisp

Everyone's favorite fall treat - lightened up!
Ingredients for the topping: 
1/4 cup whole-wheat flour6 cups diced red apples (suggest fuji or gala) (dice to about the size of a blueberry)
1/8 cup brown sugar2 tbsp cornstarch
3/4 cup old fashioned oats1 tsp ground cinnamon
1/2 tsp ground cinnamon1/8 tsp ground nutmeg
3 tbsp unsalted butter, melted1 tbsp vanilla extract (optional)
1/4 cup chopped pecans or walnuts (optional)
Note: for a tarter flavor, you can sub up to two cups of diced Granny Smith apples for the equivalent amount of red apple
Directions:
1. Preheat oven to 350°F. Coat a square 8" pan with nonstick cooking spray.
2. To prepare the topping, whisk together the flour, brown sugar, oats, and cinnamon in a small bowl. Make a well in the center. Pour in the melted butter. Stir until fully incorporated.
3. To prepare the filling, toss the diced apples with the cornstarch, cinnamon, and nutmeg (and optional vanilla extract) in a large bowl until completely coated.
4. Transfer the filling to the prepared pan and gently press down with a spatula. Sprinkle evenly with the topping. The topping tends to clump, so try to break it up into fairly small pieces. Place the pan on a baking sheet, just in case it bubbles over. Bake for 50-60 minutes or until the apples are fork tender.
5. Cool completely to room temperature, then refrigerate for at least 3 hours before serving to allow the juices to fully thicken. If you prefer to eat your crisp warm, you can microwave it or put it back in the oven before serving.
Prep Time: 30 minutes; Cook Time:  50-60 minutes; Servings: 8

Recipe adapted from Cooking Light Magazine

Apple Pear Salad

Apple Pear Salad

Fruit + vegetables = winning!
Ingredients for the Salad:Ingredients for the Dressing (optional):
5 cups mixed greens2 tbsp olive oil
4 cups romaine lettuce2 tbsp red wine vinegar
1 large pear, cubed1/2 tsp sugar
1 large apple, cubed1/2 tsp minced garlic
1/2 cup thinly sliced red onion1/4 tsp paprika
1/3 cup toasted pecan halves1/4 tsp dried mustard
1/4 cup crumbled goat cheesepinch dried basil
dash ground red pepper
Directions:
1. Toast pecan halves: heat pecans in a dry skillet over medium heat for 1-2 minutes or until they're golden brown and give off a toasty fragrance. Watch closely as they can burn easily. Stir nuts frequently for even toasting. Remove from pan to cool.
2. Combine all of the ingredients, except for the goat cheese, for the salad in a lare bowl.
3. (OPTIONAL) If you want to make your own dressing, combine all of the dressing ingredients with a whisk. You can also use a bottled oil and vinegar dressing.
4. Sprinkle the salad with cheese after you have put on the dressing.
5. Enjoy!
Prep Time: 10 minutes; Cook Time: 2 minutes; Servings: 6; Serving Size: 1.5 cups
Recipe created by Doris Sherman

Arugula and Quinoa Salad

Peach_Arugula_Salad

Arugula & Quinoa Salad in a Jar

While this salad is fun to eat out of a mason jar, it can also be made in a bowl if mason jars are not available. Either way, it's healthy and delicious!
Ingredients for Salad:Ingredients for Sriracha Vinaigrette:
1 cup quinoa2 tbsp honey
1 cup peaches (pitted and diced)2 tbsp apple cider vinegar
2 cups arugula1 tbsp sriracha
1/4 cup scallions (thinly sliced)1/2 cup olive oil
1/4 cup sliced almond1 clove garlic (peeled, smashed)
kosher salt and freshly ground black pepper (to taste)
Directions:
For the Sriracha Vinaigrette:
1. In a medium bowl, add honey, apple cider vinegar, sriracha and whisk to combine. Slowly drizzle in olive oil and whisk until emulsified. Season with salt and pepper. Add the clove of garlic and set aside to infuse.
For the Arugula and Quinoa Salad:
1. Cook the quinoa according to the package directions and allow to cool.
2. Remove the garlic clove from the sriracha vinaigrette and discard. Divide the vinaigrette evenly between four 16-ounce mason jars.
3. Layer the remaining ingredients in the mason jars, starting with the peaches, then the cooled quinoa, the arugula, and finish with the scallions. Shake to ensure the salad is mixed and evenly coated with the dressing! When you are ready to eat, remove the lids and eat straight out of the jar!
Prep Time: 15 minutes; Servings: 4; Serving Size: 1 Cup

Asian Noodles with Peanut Butter Sauce

IMG_6532

Asian Noodles with Peanut Butter Sauce

Try garnishing this dish with chopped green onions, cilantro or lime wedges for an extra kick of flavor!
Ingredients 
1 (16 ounce) package whole wheat pasta4 teaspoons sugar
1/4 cup peanut butter1 bag frozen vegetables, such as broccoli or snow peas, thawed
1/3 cup warm water2 teaspoons red pepper flakes (optional)
1/4 cup low-sodium soy sauce1 (10 ounce) can chicken (optional)
2 tablespoons rice vinegar
Directions:
1. Cook pasta using package directions. Make sauce and veggies while pasta cooks.
2. In a medium bowl, combine peanut butter and warm water. Stir into a smooth, thin sauce.
3. Add soy sauce, rice vinegar, and sugar. Mix until sugar dissolves. If using, stir in red pepper flakes.
4. In a microwave-safe bowl, add thawed frozen veggies and 1/2 cup water. Steam in microwave for 3-5 minutes. Drain any excess water.
5. Pour peanut sauce and steamed veggies over cooked, drained pasta. Toss to combine. Serve warm or cold.
Servings: 8; Prep Time: 10 minutes; Cook Time: 10 minutes; Serving Size: 1 cup

Recipe modified from Share Our Strength‘s Cooking Matters Program

Baked Eggs in an Avocado

Baked Eggs in an Avocado

 

Baked Eggs in an Avocado

Avocados are filled with healthy monounsaturated fats as well as 20 different vitamins and minerals. Eggs are an affordable, high quality source of protein for your body to use in multiple ways. When combined, these two ingredients make a nutritious way to start your day.
Ingredients
1 avocado
2 large eggs
olive oil spray
salt and pepper to taste
Optional toppings: chopped chives, cilantro, salsa, diced tomatoes, turkey bacon bits
Directions:
1. Preheat oven to 425 °F.
2. Lightly coat baking dish with olive oil spray.
3. Cut avocado in half; remove the pit. Use a spoon to scoop out about two tablespoons of the avocado flesh creating a larger well at the center of each avocado half.
4. Crack one egg for each avocado half; slide egg into each newly created well. Do not break the yolk. Season with salt and pepper.
5. Carefully place baking dish in oven to bake for 15-20 minutes or until egg whites are set, yolks will remain runny. If you prefer a firmer egg, bake until desired texture is achieved.
6. Garnish with toppings of your choice and serve immediately! This dish can be eaten alone, scooped out into a multigrain tortilla or spread on whole wheat toast.
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 2; Serving Size: 1 avocado half; Cost per Serving: Approximately $1.10

Baked Green Tomatoes

Baked Green Tomatoes

Crispy Baked Green Tomatoes

Ingredients:
4-6 green tomatoes, sliced into 1/2-inch thick coins
3 eggs
1 1/4 cup corn meal
1 1/2 tsp paprika
1 tsp salt
1 1/2 tsp black pepper
1/4 tsp cayenne pepper (optional)
1/2 cup Parmesan (optional)
Hot sauce and/or olive oil mayonnaise for toppings
Directions:
1. Preheat oven to 375 F.
2. Beat the eggs in a small bowl. In another small bowl, mix together corn meal, paprika, salt, pepper, parmesan cheese and cayenne pepper (if desired).
3. Dip each tomato slice into the eggs, then cover it with the corn meal mixture. Be sure to completely cover the tomato so that none of the green color is showing. Place the tomato onto the baking sheet. Repeat this process until all slices of tomato are prepared.
4. Bake the tomato slices in the oven for 35 minutes or until lightly golden brown.
5. Remove from the oven and allow to cool. Enjoy with toppings such as olive mayonnaise and hot sauce.
Prep Time: 15 minutes; Cook time: 35 minutes; Servings: 16-24 slices; Serving Size: 4 tomato slices

Blueberry Muffins

MUFFIN

Blueberry Muffins

A delicious and healthy way to start your morning. Kids and adults will love these meltingly delicious muffins, and will never know they are made with whole wheat flour!
Ingredients: 
6 tbsp butter (room temperature)1/2 cup milk
1/2 cup sugar1 1/2 tsp vanilla extract
2 large eggs (room temperature)1 tsp grated lemon zest
2 cups white whole wheat flour (or you can use 1 cup white whole wheat + 1 cup all-purpose flour)1 1/2 to 2 cups (about 1 pint) blueberries, either fresh or frozen (or use half fresh and half frozen blueberries!)
2 tsp baking powder2 tsp sugar mixed with 1/2 tsp cinnamon (optional)
1/4 tsp salt
Directions:
1. Preheat your oven to 374 F. Grease 12 muffin cups generously; vegetable oil pan spray works well. If you use paper liners, spray the inside of the liners.)
2. In a large mixing bowl, beat together the butter and sugar until they're light and fluffy. Add the eggs one at a time, beating well after each addition.
3. In a separate bowl, whisk together the flour, baking powder and salt.
4. Add the dry ingredients to the butter mixture and beat well. Stir in the milk, vanilla extract and lemon zest, mixing only until smooth. Do NOT overmix.
5. Quickly stir in the berries. Note that frozen berries will probably turn your muffins blue, while fresh will keep the cake part golden.
6. Fill the muffin cups 3/4 to almost full, using all of the batter. Sprinkle with the cinnamon sugar mixture.
7. Bake the muffins for 25 to 30 minutes, or 18-20 minutes in a convection oven, until they are light golden brown. Remove from the oven, and place the pan on a rack to cool for 10 minutes.
8. After 10 minutes, run a knife around the edge of one muffin, and try to lift it out of the pan. The muffins will be very tender, and if they don't cool long enough, they'll crumble when you try to remove them from the pan. If this happens, allow the muffins to cool an additional 10 minutes. If the muffin lifts out of the pan without crumbling, remove all of the muffins and cool them completely on a rack.
Prep Time: 30 minutes; Bake Time: 18-30 minutes;
Servings: 12 muffins; Serving size: 1 muffin

Recipe from kingarthurflour.com

Breakfast Yogurt Popsicles

Breakfast Pops

Breakfast Yogurt Pops

Dessert for breakfast is a great idea when your recipe is filled with protein and low on sugar! Fun to make, tasty to eat!
Ingredients:
1 1/2 cups plain Greek yogurt (sub plain yogurt for a sweeter taste)
1/2 tsp vanilla extract
1 tbsp plus 1 tsp honey, divided
1 1/2 cups mixed berries, sliced if large, and/or cubed peaches
1/2 cup granola
10 dixie cups or ice-pop molds and popsicle sticks
Directions:
1. Whisk yogurt, vanilla, and 1 tbsp. honey in a large bowl. Fold in berries and/or peaches. Microwave honey jar 10 seconds or place in a bowl of hot water to loosen.
2. Place granola in a medium bowl and drizzle with remaining 1 tsp. warmed honey. Stir to lightly coat granola.
3. Divide yogurt mixture among molds, leaving about 3/4" at the top. Tap molds on counter to get rid of any air pockets; top with granola. Cover molds, insert sticks, and freeze until ice pops are firm, at least 2 hours.
Note: Ice pops can be made up to 3 months ahead. Freeze until solid, then transfer to an airtight container and keep frozen.
Prep Time: 10 minutes; Freeze time: 2 hours; Servings: 10; Serving Size: 1 pop

Broccoli Mandarin Orange Salad

Broccoli Mandarin Orange Salad

Broccoli Mandarin Orange Salad

This fruit and veggie combination is sure to be a crowd pleaser! It is packed with vitamins A & C, fiber and iron. Serve it as a side dish at your next backyard cookout, or enjoy it as a light lunch. Add raisins, grilled chicken, red onion or cranberries to put your own twist on it... the possibilities are endless!
Ingredients:
6 cups broccoli florets
2 (11-ounce) cans mandarin orange sections, drained
2 tablespoons peanuts, roughly chopped
5 green onions, chopped
1/4 cup 100% orange juice with pulp
3 tablespoons white vinegar
2 tablespoons olive oil
1 tablespoon sugar
Directions:
1. Steam broccoli in a covered pan for 3 minutes (just until bright green and crisp-tender). Quickly remove from the heat and rinse under cold running water. Place in a serving bowl, cover and chill.
2. In a medium bowl, combine drained mandarin orange sections, peanuts, orange juice, green onions, vinegar, oil and sugar. Toss gently and allow to stand at room temperature for 30 minutes.
3. When ready to serve, pour marinated orange mixture over chilled broccoli and toss very gently.
*Chef’s Note: Adding the orange juice mixture may make the broccoli turn a yellow-green color because of the acid.
Prep Time: 35 minutes; Cook Time: 2-3 minutes; Servings: 15; Serving Size: 1/2 cup; Cost per Serving: Approximately $0.57

Recipe modified from Fruit & Veggies More Matters website

Butternut Squash & Black Bean Enchilada Skillet

Butternut Squash & Black Bean Enchilada Skillet

Butternut Squash & Black Bean Enchilada Skillet

Ingredients: 
1 tablespoon canola or olive oil1 teaspoon cumin
3 cups peeled butternut squash, diced into 1/2 in cubes1 teaspoon chili powder
1 medium yellow onion, diced1 15-ounce can unsalted black beans, drained & rinsed (or 1 3/4 cup black beans cooked from dry)
3 cloves of garlic, minced (or 1/2 teaspoon garlic powder or 1 1/2 teaspoons minced garlic)8 yellow corn tortillas, cut into thick strips
1/2 jalepeno, seeded & diced (optional)1 15 oz can red enchilada sauce
1 cup reduced-fat Colby jack or other cheese of choice, shredded & dividedlow-fat plain yogurt & cilantro, optional for serving
Directions:
1. Heat olive oil over medium-high heat in large skillet. Add onions, garlic and jalapeno; cook 2-3 minutes until onions are a bit clear and garlic is fragrant.
2. Add cubed squash, cumin and chili powder; season with pepper to taste. Cook, stirring occasionally, until the squash is slightly tender, 8-10 minutes.
3. Add black beans, corn tortilla strips and can of enchilada sauce; stir to combine. Reduce heat to medium-low and sprinkle in ½ cup of cheese. Stir again and simmer for a few minutes.
4. Sprinkle the last ½ cup of cheese over the enchilada mixture.
5. Optional step: If you have an oven-safe skillet (metal handles, not non-stick), turn on broiler to high and place in oven under broiler for 3-5 minutes until cheese melts.
6. Remove from heat and serve while warm. If desired, serve with cilantro and yogurt in place of sour cream. Enjoy!

Cardamom Roasted Cauliflower Salad with Dried Apricots & Balsamic Vinaigrette

Cardamom Roasted Cauliflower Salad

Cardamom Roasted Cauliflower Salad with Dried Apricots & Balsamic Vinaigrette

Spicy arugula. Sweet apricots. Salty roasted seeds. This salad has it all! Add a drizzle of rich balsamic vinaigrette and you've got a perfect combination of flavors built into one recipe. Enjoy!
Ingredients: 
For Salad:For Vinaigrette:
1 head cauliflower, chopped into florets1/2 cup olive oil
1 tablespoon cardamom1/2 cup balsamic vinegar
2 tablespoons olive oil1 tablespoon lime juice
3 tablespoons roasted pepitas or sunflower seeds1 clove garlic, diced
1/4 cup dried apricots, dicedPinch of salt
1 red onion, thinly sliced
5 cups arugula or lettuce blend
3 tablespoons capers (optional)
Salt and pepper, to taste
Directions:
1. Preheat the oven to 375 °F.
2. In a medium bowl, drizzle olive oil over cauliflower florets; stir. Add salt, pepper and cardamom. Arrange florets on a baking sheet to roast. Place in oven for 20 minutes or until florets are golden brown on the edges. Using a spatula, flip florets midway through the cooking process. When finished roasting, set cauliflower aside to cool.
3. Add garlic and a pinch of salt into a pint-sized mason jar or small bowl; toss to make salt stick to garlic. Add olive oil, balsamic vinegar and lime juice. Shake or mix vinaigrette until well combined. Allow it to sit for at least 15 minutes for fuller flavor.
4. Combine arugula, dried apricots, red onion and seeds in a large bowl. Top with capers if desired.
5. Shake and then pour vinaigrette over salad; toss to coat. Serve to enjoy!
Note: Vinaigrette can be stored for 5 days if refrigerated between uses. Remove vinaigrette from refrigerator 10 minutes prior to each use and shake vigorously before pouring onto salad.
Prep Time: 10 minutes; Cook Time: 20 minutes; Servings: 6-8; Serving Size: 1 cup

Chef Kevin Sloan's Curried Chicken Salad

Simply Delicious!

Chef Kevin Sloan's Curried Chicken Salad

This recipe is rich in flavor and filled with good-for-you nutrients. Wrapped in a crisp lettuce leaf for an extra low cal crunch, this twist on traditional chicken salad is a perfect way to spice up your lunch. It's simply delicious!
Ingredients:
1 ¾ cups water or chicken broth
1 ½ pounds boneless, skinless chicken breast
½ cup mayonnaise
½ cup plain low fat yogurt
5 teaspoons curry powder
1 tablespoon fresh lime juice
1 tablespoon honey
½ teaspoon ground ginger
½ teaspoon salt
¼ teaspoon black pepper
1 medium red onion, chopped
½ cup dried apricots, diced
1 cup (5 ounces) red seedless grapes, quartered
Butter lettuce leaves
Directions:
1. Bring 4 cups of water to a simmer with chicken broth in a 2- to 3-quart saucepan. Simmer chicken in saucepan, uncovered, for about 6 minutes. Then, cover saucepan and remove it from heat. Set it to the side allowing chicken to cook through; approximately 15 minutes. Transfer chicken to a plate allowing for 10 minutes or until cool.
2. While chicken is cooking, whisk together mayonnaise, yogurt, curry, lime juice, honey, ginger, salt and pepper in a large bowl. Once cooled, chop chicken into ½- or ¼- inch cubes as desired. Then gently stir in chicken, onion, apricots, and grapes until well combined.
3. Spoon chicken salad mixture into lettuce leaves. Be sure not to over stuff wraps with filling. Roll up and enjoy!
Prep Time: 15 minutes; Cook Time: 10 minutes; Servings = 6; Serving Size = 1 wrap

 

Chef Kevin Sloan's Marinated Soba Noodles

MarinatedSobaNoodles

Chef Kevin Sloan's Marinated Soba Noodles

This Asian inspired recipe is a delicious blend of colors and flavors. With 4 simple steps, this is an easy-to-make dish that can be conveniently packed for a delicious mid-day meal.
Ingredients 
1 (12-16 ounce) bag of soba noodles1 cup crisp vegetables, chopped (carrots, peppers, cucumbers, celery)
1/2 cup sesame oilChopped peanuts to garnish
1/2 cup soy sauce (or Tamari)A pinch of sugar (optional)
3 tbsp balsamic vinegarPeanut sauce to drizzle (optional)
1 tbsp chili pasteSriracha sauce to drizzle (optional)
1/2 cup scallions, chopped
Directions:
1. Prepare marinade by whisking together sesame oil, soy sauce, balsamic vinegar, chili paste, scallions, and sugar together in a bowl.
2. In a pot of boiling water, cook noodles for 3-4 minutes; stir until noodles soften. Drain noodles in a colander and cool with cold running water.
3. Add noodles to the marinade mixture. Toss to coat noodles evenly. Set mixture in the refrigerator for at least one hour (up to 2 days) for flavors to fully combine.
4. When ready to serve, top noodles with chopped vegetables and peanuts. Drizzle with peanut sauce or sriracha if desired. Enjoy cold or at room temperature!
Prep Time: 10 minutes; Cook Time: 5 minutes; Servings = 10; Serving Size = 3/4 cup

 

Chicken Vegetable Soup with Kale

Packed with Vitamins A & C, this delicious soup is both hearty and healthy!

Packed with Vitamins A & C, this delicious soup is both hearty and healthy!

Chicken Vegetable Soup with Kale

A delicious and hearty soup that will make sure kids & adults get can fuel up on vitamins, protein and healthy affordable ingredients.
Ingredients: 
2 teaspoons olive oil3/4 cup tomatoes, diced
1/2 cup onions, chopped1 cup shredded chicken, cooked or canned
1/2 cup carrots, chopped1/2 cup brown (or white) rice, cooked
2 teaspoons Italian seasoning1 cup kale, chopped
2 cloves garlic, minced2 cups low-sodium chicken broth or water
Directions:
1. Heat olive oil in a medium sauce pan over medium-high heat. Add onions & carrots. Saute vegetables until they are tender; about 5-8 minutes.
2. Add thyme and garlic. Saute mixture for 1-2 minutes longer.
3. Next, stir in the water or broth along with the tomatoes, cooked rice, chicken and kale.
4. Simmer on low heat for 5-10 minutes or until kale is soft and tender. Then, ENJOY!
Servings = 3;  Prep Time: 10 minutes; Cook time: 15 minutes; Serving Size = 1 cup

Chicken Vegetable Soup with Kale

Cilantro Pesto Pasta

Cilantro Pesto Pasta

 

Cilantro Pesto Pasta

Traditional basil pesto can be expensive to make, especially during the winter months. Replace the basil with cilantro and the pine nuts with almonds to put an affordable twist on this classic recipe. Enjoy the zesty flavors that these new ingredients bring to the table!
Ingredients
1 clove garlic, chopped
2 inches fresh ginger root, chopped
1 teaspoon crushed red pepper flakes
1/2 cup raw almonds, slivered, sliced or roughly chopped
1 large lime, juiced
1 large bunch (approximately 2 cups) cilantro leaves
1/2 cup olive oil
1/2 teaspoon of salt
1/2 cup reserved pasta water
3/4 cup grated Parmesan cheese
1 pound whole wheat or multigrain pasta
Quick Kitchen Tip: Haven’t worked with ginger root before? Use a vegetable peeler to remove the brown outer skin of the ginger root to find the white inside flesh. The inside is fibrous and stringy. Roughly chop it before blending for smooth pesto.
Directions:
1. Cook pasta according to package instructions. Reserve 1/2 cup of starchy pasta water for later use. Drain pasta and return it to the pot.
2. Place first 8 ingredients in a blender or food processor; blend until smooth. Adjust seasonings to your taste preference. Pesto should taste bright, slightly spicy and have a subtle ginger flavor.
3. Add pesto and reserved pasta water to pasta pot. Toss well to combine. Start by stirring in ½ cup of Parmesan cheese; taste. If dish has too much bite, add the remaining ¼ cup of cheese.
4. Serve immediately while hot!
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 cup; Cost per Serving: Approximately $3.73

Recipe modified from foodnetwork.com

Colorful Quinoa Salad

YUM!

Colorful Quinoa Salad

This salad is bright in both color and flavor. It features quinoa, an ancient grain that is wholesome and rich in protein. These fresh flavors make a great side to grilled fish and chicken or can boldly stand alone as a main dish!
Ingredients: 
1 cup quinoa, uncooked1/4 cup pickled jalapeño chilies, minced (or as desired)
1-15 ounce can black beans, drained and rinsed1/2 medium-sized head red cabbage, shredded
1 ½ cups freshly cooked or frozen corn, thawed1 small red onion, diced
1 red or yellow bell pepper, diced 1 cup tomatoes, diced
1/4 cup finely fresh cilantro, chopped1 avocado, skin removed, diced
garlic powder to tastepepper to taste
5 tablespoons fresh lime juice1 teaspoon salt
1 ¼ teaspoons ground cumin, or to taste
1/3 cup olive oil
Directions:
1. Cook quinoa according to package directions. When fully cooked, set quinoa aside; allow it to cool to room temperature.
2. While quinoa cooks, prepare the salad dressing. Whisk together lime juice, salt, cumin and olive oil in a small bowl. Dressing can also be prepared in a mason jar; shake to mix.
3. Combine quinoa, black beans, corn, bell pepper, pickled jalapenos, onion, cabbage, tomatoes, and cilantro in a large bowl. Mix in dressing. Add pepper and garlic powder to taste.
4. Finally, stir in the avocado and enjoy!
Prep Time: 25 minutes; Cook Time: 20 minutes; Servings: 8-10 cups; Serving size: 1 cup

Corn and Zucchini Salad

Corn Zucchini Feta Salad

Corn and Zucchini Salad with Feta

Ingredients:
4 ears of corn, husked (or use 4 cups frozen corn, thawed)
Kosher salt
4 small zucchini (about 1 1/2 pounds), thinly sliced lengthwise (you can use a vegetable peeler for this!)
1/4 cup coarsely chopped fresh basil
1/4 cup coarsely chopped fresh flat-leaf parsley
1/3 cup olive oil
1/4 cup white wine vinegar
1/2 tsp crushed red pepper flakes
Freshly ground black pepper
4 ounces feta, crumbled (about 1 cup)
Directions:
1. If using fresh corn, cook corn in a large pot of boiling salted water until bright yellow and tender, about 3 minutes; transfer to a plate and let cool. Cut kernels from cobs.
2. Place corn kernels in a large bowl. Add zucchini slices, basil, parsley, oil, vinegar, and red pepper flakes and toss to combine; season with salt and pepper. Serve topped with feta.
Tip: If you are using fresh corn, the corn can be cooked 1 day ahead. Cut kernels from cobs; cover and chill. Bring to room temperature before using.
Prep Time: 30 minutes; Servings: 8; Serving size: 1.5 cups

Cowboy Caviar

Cowboy Caviar

Cowboy Caviar

Cowboy Caviar makes a great side dish for any event and it's a great way to sneak some extra veggies into your day. You can add in any vegetables you have on hand, like green onions, jicama, zucchini, carrots and cucumbers! Enjoy!
Ingredients 
3 roma tomatoes, seeds removed, diced1/3 cup cilantro, finely chopped
2 ripe avocados, diced4 tbsp olive oil
1 15-oz can black beans, rinsed and drainedJuice of 2 limes
1 15-oz can black eyed peas, rinsed and drained1/2 tsp salt
1 1/2 cups frozen sweet corn, thawed1/2 tsp pepper
2 bell peppers (any color), diced1/2 tsp garlic powder
1/3 cup red onion, dicedCayenne pepper, to taste
1 jalapeno pepper, seeds removed, diced into very small piecesTortilla chips, for serving
Directions:
1. Combine the first 9 ingredients in a large bowl. Toss well so that the ingredients are well-combined.
2. Add the olive oil, juice of 2 limes, salt, pepper, garlic powder, and cayenne pepper (optional) to the bowl. Stir well to combine.
3. Either serve immediately or keep refrigerated until ready to serve. If not serving immediately, stir well before serving.
Prep Time: 15 minutes; Servings: 8; Serving Size: 1 Cup

Cranberry Relish

Cranberry Relish

Cranberry Relish

Celebrate Wisconsin’s favorite fruit with this tasty dish! Not only do cranberries taste great, but they also pack a nutritious punch. One serving of cranberries provides 22% of your daily-recommended vitamin C.
Ingredients 
2 12-ounce bags fresh (or frozen, thawed) cranberries
2 teaspoons orange zest from 1 of 4 navel oranges
1/2 cup sugar
1/2 cup minced red onion
1/4 cup chopped fresh mint
1 tablespoon minced peeled ginger
Directions:
1. Pulse two 12-ounce bags fresh (or frozen, thawed) cranberries in a food processor until coarsely chopped. Cranberries can also be chopped by hand if a food processor is unavailable.
2. Transfer cranberries to a large bowl. Finely grate 2 teaspoons orange zest from 1 of 4 navel oranges; set aside.
3. Peel the 4 oranges. Try to remove as much of the white pith from oranges as possible. Working over a medium bowl, cut between the membranes to release orange segments. Coarsely chop segments; add to cranberries.
4. Stir 1/2 cup sugar, 1/2 cup minced red onion, 1/4 cup chopped fresh mint, 1 tablespoon minced peeled ginger and reserved zest into cranberry mixture.
5. Cover; let stand at room temperature for 2 hours.
Note: Can be made up to 1 day ahead. Keep covered and refrigerate until 1 hour before serving.
Prep Time: 15 minutes; Wait Time: 2 hours; Servings: 10; Serving Size: 1/2 cup

Recipe modified from epicurious.com.<

Crunchy Creamy Spinach Dip

Crunchy Creamy Spinach Dip

Change up your snacks and party foods by making this crowd-pleasing dip! With almost half of the Vitamin A you need in a day and only 79 calories per serving, this dip is full of nutrition and low in calories. Using non fat Greek yogurt adds an extra dose of protein. If you do not have Greek yogurt, feel free to use plain nonfat yogurt instead.
Ingredients
1 (10-ounce) package frozen spinach
1 (16-ounce) container of plain nonfat Greek yogurt
3/4 cup reduced-fat mayonnaise
1/2 (8-ounce) can sliced water chestnuts, drained
1 (1.8 ounce) packet dry leek or onion soup mix
Directions:
1. Thaw spinach by placing in refrigerator overnight, in cold water for two hours, or on defrost mode in microwave. When thawed, squeeze out extra liquid and set aside.
2. Mix Greek yogurt and mayonnaise together in a medium bowl.
3. Cut water chestnuts in half.
4. Add water chestnuts, spinach, and dry soup mix into yogurt/mayo mixture.
5. Mix ingredients together and refrigerate until ready to serve.
6. Enjoy with raw veggies (carrots, bell pepper strips, cucumber slices, yam sticks, cauliflower, etc) or pretzels!
Prep Time: 15 minutes; Serving size = 1/4 cup; Servings = 16

 

Cuke and Carrot Salad

Cuke and Carrot Salad

Cuke and Carrot Salad

This delicious side dish is a great way to feature fresh cucumbers and carrots. Filled with vitamins A and C, this easy-to-make salad is a wonderful way to fit some nutrition into your day!
Ingredients 
1 1/2 cucumbers, peeled, chopped1/4 teaspoon salt
2 large carrots, ribboned or matchstick sliced1 tablespoon low-sodium soy sauce
1/2 jalapeno, seeded, minced2 teaspoons sugar
2 tablespoons rice vinegar1/4 cup peanuts, unsalted, chopped
2 tablespoons olive oil2 scallions, chopped (optional)
1-2 cups fresh cilantro leaves, torn
Directions:
1. Use a vegetable peeler to ribbon carrots or cut carrots into matchstick slices. Place the chopped carrots, cucumbers, jalapeño, cilantro and scallions (if desired) into the bowl as well.
2. In a separate bowl, whisk together rice vinegar, olive oil, salt, sugar and soy sauce.
3. Pour dressing over salad and toss gently to coat.
4. Sprinkle chopped peanuts on top and serve!

 

Prep Time: 20 minutes; Servings: 4; Serving Size: 1/2 cup

Recipe created by Lauren Haska, MS, RD

Easy Stuffed Peppers

Easy Stuffed Peppers 2

Easy Stuffed Peppers

This recipe provides the components of a full meal, all stuffed into one fresh bell pepper! Eating bell peppers with lean meat makes iron easily absorbed in your body, which helps keep your energy levels up.
Ingredients
3/4 cup dry brown rice
6 medium bell peppers
1 pound lean ground turkey or ground beef
1 (24-oz) jar low-sodium spaghetti sauce
1 teaspoon garlic powder
3/4 cup reduced-fat or part-skim shredded cheese (optional)
Directions:
1. Cook rice according to package directions.
2. Preheat oven to 400 °F.
3. Remove tops and seeds from peppers and discard.
4. In a large frying pan, brown meat. Drain grease. After meat is browned, remove from heat. Stir in the rice, spaghetti sauce and garlic powder.
5. Fill peppers with meat and rice mixture. Place peppers in a baking dish.
6. Bake 35 minutes or until peppers begin to brown. Remove from oven and, if desired, sprinkle a little cheese on top of each pepper.
Prep Time: 15 minutes; Cook Time: 35 minutes; Servings: 6; Serving Size: 1 stuffed pepper

Egg Casserole

 EggCasserole

 

Egg Casserole

Recipe by Cheryl Haska
Ingredients: 
1 1/2 cup milk3 (7oz) cans whole green chilis
4 eggs (or 1 cup egg whites)4 cups shredded Cheddar
2 tablespoons flour4 cups shredded Monterey Jack
1/2 teaspoon pepper
1/4 teaspoon salt
Directions:
1. Lightly grease a 13" x 9" pan, preferably a glass pan.
2. Beat first 5 ingredients in a medium size bowl.
3. Arrange chilies from one can on the bottom. Sprinkle with 1/3 of each types of cheese. Repeat layering. Pour egg mix over the cheese. Let stand for 30 minutes.
4. Bake at 350 degrees for approximately 45 minutes. Let cool 20 minutes before serving.
Prep Time: 10 minutes; Cook Time: 1 hour 15 minutes; Total Time: 1 hour 45 minutes; Servings = 9

 

Eggplant Roll Ups

Eggplant Roll Ups

 

Eggplant Roll-Ups

You just found your next meatless Monday meal!
Ingredients for Eggplant Roll-Ups:Ingredients for Pomodoro Sauce (if making your own):
3 medium eggplants (peeled, ends trimmed, sliced lengthwise into 1/4-inch pieces - about the width of a pencil)1/4 cup olive oil
1 pound part-skim ricotta1 small onion (finely diced, about 1 cup)
2 cups part-skim shredded mozzarella cheese (8 ounces)2 cloves garlic (minced)
1 1/2 cups grated parmesan cheese1/4 tsp chili flakes
1/2 cup basil (finely chopped, plus more for serving)1 tsp Italian seasoning
Pomodoro (aka tomato or marinara) sauce2 (15-oz) cans whole peeled tomatoes
1/2 cup basil leaves (torn or roughly chopped)
Directions:
1. Preheat oven to 375 degrees F.
2. Place a cooling rack inside a rimmed baking sheet. Place the eggplant slices in an even layer and season with salt on both sides. Let sit for 15 minutes. Rinse eggplant and pat dry with paper towels.
3. Place eggplant on clean baking sheet. Season with salt and pepper then drizzle with olive oil. Roast for 5-10 minutes per side, or until soft.
4. If you are making your own tomato sauce:

Place a large saucepan over medium heat and add 1/4 cup olive oil. Add the onions and garlic and a large pinch of salt. Saute until the vegetables soften, 8-10 minutes. Add the chili flakes, tomatoes, and season with salt, pepper and Italian seasoning. Bring to a simmer, reduce heat to medium-low and cook for 30 minutes. Remove from heat. Add basil and stir to combine. Set aside and keep warm.
5. In a large bowl, combine the ricotta, mozzarella, parmesan and basil. Season with salt and pepper and stir to combine.
6. On each slice of eggplant, place 2-3 tablespoons of the cheese mixture. Starting from the short end, roll up and place seam-side down in a 9"x13" baking dish.
7. Repeat step 6 with each of the remaining eggplant slices, then spoon tomato sauce over them. Sprinkle with some additional parmesan cheese, if desired, and bake, uncovered, for about 30 minutes, until golden and bubbly. Remove from the oven and let sit for 5-10 minutes before serving.
Total Time: 2 hours; Servings = 6-8; Serving Size: 2 eggplant roll-ups

 

Energy Oatmeal

Energy Oatmeal

Energy Oatmeal

Start your day with a warm bowl of creamy, chewy, tasty oatmeal! With whole grains, protein, fruit and dairy, this recipe gives you a whole meal in a bowl.
Ingredients 
1/2 cup plain quick oats1/4 teaspoon ground cinnamon or pumpkin pie spice
1 tablespoon peanut butter or other nut/seed butter1/4 teaspoon vanilla
1/2 medium banana, sliced2 teaspoons brown sugar or honey
1 tablespoon raisins3/4 cup skim milk
Directions:
1. If using a microwave, place all ingredients in a microwave-safe breakfast bowl. Mix together with a spoon. Microwave on high for 1 1/2 to 2 minutes. Mix again and enjoy!
2. If using a stovetop, bring milk to a boil in a small saucepan over medium heat. Stir in oats, peanut butter, banana, raisins, cinnamon, vanilla and brown sugar. Cook one minute or until thickened, stirring occasionally. Stir and enjoy!
Prep Time: 5 minutes; Cook Time: 2 minutes; Servings = 1; Serving size: 1 cup

 

Fettuccine with Tomatoes, Veggies and Turkey Sausage

Fettuccine

Fettuccine with Tomatoes, Veggies and Sausage

Pasta becomes even tastier when colorful and healthy veggies are added! Check out this recipe which was adapted from one of Hunger Task Force's State partners: St. Joseph Food Program.
Ingredients:
1 can (14.5 oz) diced tomatoes, drained
1 medium pepper, cut into 1/2-inch pieces (cubed)
1-2 small zucchini, sliced
1/2 tsp minced garlic (or substitute with 1/8 tsp garlic powder)
1 tbsp olive oil
1 package (16 oz) turkey sausage
16 oz whole-wheat fettuccine pasta
3/4 cup crumbled feta or shredded Mozzarella cheese (optional)
Directions:
1. Preheat oven to 450°F. Put a pot of water on the stove to bring to a boil
2. In a 9x13-inch baking dish, combine tomatoes, vegetables and garlic. Drizzle with oil; stir to coat. Bake for 20 minutes in preheated oven.
3. While your dish is in the oven, prepare the turkey sausage according to directions on the package. Cool slightly.
4. Cook pasta according to package direction; drain.
5. While pasta is cooking, add turkey sausage to the vegetable dish and bake for an additional 6-8 minutes (or until vegetables are crisp-tender and sausage is hot).
6. Combine pasta with the sausage and vegetable mixture. Add cheese, if desired. Toss lightly, serve immediately.
Prep Time: 15 minutes; Cook Time: 30 minutes; Servings: 8; Serving Size: 1 bowl of pasta

Recipe adapted from St. Joseph Food Program

Fiesta Spinach Salad

Fiesta Spinach Salad

Fiesta Spinach Salad

This simple salad is a refreshing way to kick-start your week! It is a good source of iron and vitamin C, and great way to boost your immune system. Serve it as the main or side dish of your next meal!
Ingredients 
4 cups (about one pound) fresh baby spinach 1 (15-ounce) can black beans, drained and rinsed
1 cup cherry or grape tomatoes, halved1/3 cup chopped fresh cilantro or 2 ½ teaspoons dried
1 avocado, peeled and diced1/2 cup light lime vinaigrette or preferred light salad dressing
1 cup fresh, frozen, or canned cornPepper to taste
Directions:
1. Combine spinach, cherry tomatoes, avocado, corn, black beans, cilantro and pepper in a medium bowl; toss gently.
2. Chill in refrigerator until ready to serve. Top with the light lime vinaigrette or any oil and vinegar salad dressing for a refreshing kick!
Prep Time: 10 minutes; Servings: 4; Serving Size: 2 cups; Cost per serving: Approximately $2.89

Fresh Fruit Pops

Fresh Fruit Pops

Fresh Fruit Pops

Celebrate summertime with these refreshing Fruit Pops. If strawberries and mangoes aren't available to you, feel free to put your own twist on this recipe using whatever is in your fridge or freezer!
Ingredients
1 cup fresh strawberries, stems removed and hulled
2 ripe mangoes, peeled and cubed (or 3 cups frozen, thawed mango chunks)
1 cup orange juice, divided (preferably low acid)
Popsicle sticks and dixie cups or popsicle molds

Directions:
1. In a blender, combine the strawberries with 1/4 cup orange juice and blend until completely smooth. Pour the mixture among 8 popsicle molds.
2. Rinse the blender out and add the mango chunks and remaining 3/4 cup orange juice and blend until smooth. Pour the mango mixture over the strawberry mix, filling the molds to the top.
3. Use a knife to gently swirl some of the strawberry puree up into the mango puree. If desired, add a few thinly sliced strawberries to each mold.
4. Place the molds in the freezer and freeze for 1 hour. The remove and insert popsicle sticks. Return to the freezer and freeze until firm, about 4 hours.
5. To remove the popsicles, run the mold under hot water for 10 seconds and then pull the popsicles out of the molds. Store in the freezer.

Prep Time: 10 minutes; Total Time: 5 hours; Servings = 8-10 popsicles; Serving Size = 1 popsicle

Recipe by Half Baked Harvest

Fresh Fruit Salad with Honey Yogurt Topping

IMG_8027

Fruit Salad with Honey Yogurt Topping

This fresh fruit salad is a great way to feature seasonal produce. Naturally sweet and rich in vitamin C, this simple recipe serves as a perfect snack or dessert. What a tasty treat!
Ingredients
4 cups fresh seasonal fruit: berries, melons, pears, plums, peaches, etc.
1 lemon
1 cup nonfat vanilla yogurt
2 tablespoons honey
Directions:
1. Wash all the fruits under cool running water and then cut them as desired. Place fruit into a medium bowl.
2. Rinse the lemon. Use a box grater to zest the lemon.
3. In a separate microwave-safe bowl, combine the yogurt, honey and lemon zest. Microwave the mixture for 1 minute and stir well.
4. Pour yogurt dressing over salad and toss gently to coat.
5. Serve fruit with either warm or cold dressing. Enjoy!
Prep Time: 10 minutes; Servings: 4; Serving Size: 1 cup

Frozen Chocolate Banana Sandwiches

Frozen Banana Sandwich

Frozen Chocolate Banana Sandwiches

Ingredients:
3 large bananas
1/4 cup chocolate-hazelnut spread
1/4 cup natural or regular peanut butter
1/4 cup non-fat vanilla Greek yogurt
Directions:
1. Line a baking sheet with parchment paper.
2. Slice bananas into bite-sized chunks. In a small bowl, stir together chocolate-hazelnut spread, peanut butter and yogurt.
3. Spread a dollop of mixture on banana slice and top with another banana slice to form a banana sandwich. Place on baking sheet. Repeat with remaining bananas.
4. Freeze banana bites for two hours. Transfer to airtight container and store in freezer.
Prep Time: 20 minutes; Freeze Time: 2 hours; Servings: 10; Serving size: 2 banana bites

Fruit Kabobs

Fruit Kabobs with Yogurt Dip

Fruits help you feel healthy and energized. They also make a colorful snack that is yummy and filling! Two kabobs provide you with a full serving of fruit!
Ingredients: 
8 strawberries, cut in halfFor Dip:
16 chunks of fresh pineapple1/2 cup nonfat plain yogurt
16 blackberries1/2 teaspoon vanilla extract
1 tangerine or clementine, peeled and separated1/2 tablespoons honey
8 (6-inch) wooden skewers1/4 teaspoon lime juice
Directions:
1. Thread 2 strawberry halves, 2 pineapple chunks, 2 blackberries and 1 tangerine or clementine segment on each skewer.
2. To prepare dip, combine yogurt, vanilla, honey and lime juice into a small bowl and mix well.
3. Serve each person 2 kabobs with yogurt dip on the side.
Prep Time: 15 minutes; Servings: 4; Serving Size: 2 kabobs

Garden Veggie Pizza

Garden Pizza

Garden Veggie Pizza

Pizza, Americans’ favorite food, can be part of a healthy, delicious meal when made with a whole wheat crust and topped with a balance of veggies and cheese! A side salad or piece of fruit is the perfect complement to this recipe.
Ingredients for Garden Pizza:Ingredients for Easy Pizza Sauce:
1 whole wheat pizza crust1 6-ounce can tomato paste, no salt added
2 tablespoons olive or canola oil, divided1/2 cup water
1 1/3 cups Easy Pizza Sauce2 tablespoons olive or canola oil
1 cup shredded part-skim, low-moisture mozzarella cheese2 cloves garlic, minced or 1/4 teaspoon garlic powder
Fresh vegetables on hand (onions, peppers, eggplant, zucchini, spinach, etc)1/2 cup fresh herbs, chopped or 1 1/2 tablespoons dried herbs (oregano, basil, sage, rosemary, etc)
1 medium tomato, slicedSalt and pepper, to taste
Directions for Garden Veggie Pizza:Directions for Easy Pizza Sauce:
1. Chop vegetables. Heat a large skillet on medium heat and add 1 tablespoon oil. When heated, add pungent and firm vegetables first. Here is an example of the order: onions, peppers, eggplant, zucchini and spinach. Saute until tender-crisp, about five minutes.1. Mix together the tomato paste, water, and olive oil.
2.
If baking in oven: Preheat oven to 450°F or temperature stated on pizza crust package.

If grilling: Preheat grill to about 400-500°F.
2. Add garlic, herbs, pepper and salt. Mix well. No cooking is needed. Let stand until ready to assemble pizza.
3. Brush top of crust with remaining oil. Spread pizza sauce on crust. Store any leftover sauce in fridge or freezer and save for another use.
4. Top with sautéed vegetables and tomato slices. Sprinkle cheese over pizza. Top with additional herbs, if desired.
5.
Oven: Bake in oven for 8-10 minutes or until crust edges are golden brown.

Grill: Place pizza onto aluminum foil or pizza stone and cook on grill, covered, over medium heat for 10-12 minutes. Edges should be slightly crispy when done.
6. Let cool ten minutes before cutting into eight slices and serving!
Prep Time: 30 minutes; Cook Time: 10-12 minutes; Servings: 4; Serving size: 2 slices

Green Grilled Cheese and Tomato Soup

GrilledCheeseTomatoSoup

Green Grilled Cheese and Tomato Soup

Try this healthy adaptation to the classic grilled cheese and tomato soup to help ward off the winter cold! If you have any remaining pesto left over from last week's recipe, you can add a twist to this sandwich and spread the pesto on the bread before adding cheese! Extra tasty!
Ingredients for Tomato Soup:Ingredients for Green Grilled Cheese:
2 28-ounce cans whole peeled tomatoes4 slices whole-wheat bread
1 large white onion, peeled and sliced1/2 tbsp olive oil
8 garlic cloves, peeled and smashed1 small leek, cleaned, trimmed and sliced (optional)
Olive oil2-4 cups fresh spinach
3 cups chicken stock6 slices Havarti cheese (or substitute your favorite white cheese!)
1 1/2 teaspoon dried thyme or 4 sprigs fresh Thyme picked from stem1 avocado, sliced
3/4 cup low-fat or skim milk
Chopped basil as optional topping
Salt and pepper to taste
Directions for Tomato Soup:Directions for Green Grilled Cheese:
1. Preheat the oven to 400 degrees F.1. Heat a non-stick skillet over medium-low. Add 1 teaspoon of olive oil and cook the leeks until soft, 3-5 minutes. Add the spinach and cook until just wilted, 2 minutes or so. Remove leeks and spinach and set aside.
2. Drain the tomatoes, reserving the juice. Cut the tomatoes in half. Toss in a medium size bowl with onions and garlic in about 4 tablespoons of olive oil. Salt and pepper the mixture.2. Assemble the sandwiches: Brush one side of each slice of bready lightly with olive oil. On the dry sides, layer 2 slices of cheese on two pieces of bread and 1 slice of cheese on the remaining two pieces. Then layer the avocado slices and spinach mixture evenly between the two sandwich halves. Add the other two slices of bread, olive oil side facing out, to make a sandwich.
3. Spread the tomato mixture evenly on a baking sheet and roast until onions turn brown, about 30 minutes, stirring halfway through to prevent burning.3. Clean the non-stick skillet from Step 1 using a damp paper towel. After drying the skillet, lightly coat with nonstick cooking spray and heat over medium. Carefully move the sandwich to the pan and cook 5-6 minutes until golden brown, flipping once. Cheese should be melted.
4. Transfer the tomato mixture to a large heavy bottomed pot. Add the stock and fresh thyme leaves. Let simmer for about 15 minutes.4. Enjoy!
5. Blend mixture with an immersion blender or standard blender until smooth. *NOTE: If using a standard blender, be very careful when blending hot items. Blend soup in batches. Place a damp towel over the top of the blender instead of using the blender's lid allowing heat to escape properly. Return soup to pot after blending.
6. Add milk and return to a simmer, but do not boil. Adjust the seasoning. Pour into bowls and top with fresh basil if desired.

For Tomato Soup:

Prep Time: 10 minutes; Cook Time: 45 minutes; Servings: 6-8; Serving Size: 1 cup

Recipe modified from The Chew’s Creamy Tomato Soup

For Grilled Cheese:

Prep Time: 10 minutes; Cook Time: 6 minutes; Servings: 2; Serving Size: 1 sandwich

Recipe modified from iamafoodblog.com

Green and Gold Mac 'n Cheese

Green 'n Gold Mac 'n Cheese

Celebrate Wisconsin’s home team with this unique twist on mac ’n cheese! Feel free to add more hot sauce if you want an extra “kick” of flavor.
Ingredients 
8 oz. dry whole-wheat or macaroni pasta1/4 cup light tub margarine or butter
1 large head or 1 large bunch of broccoli, trimmed & cut into small florets2 tsp Dijon or yellow mustard
8 slices low-fat American cheese1 tsp Worcestershire sauce (low-sodium if available)
2/3 cup skim milk1/2 tsp hot pepper sauce
1/2 cup sliced green onions
Directions:
1. Bring a large pot of water to a boil for the pasta. Add salt to the water and cook pasta for 5 minutes. Add broccoli to water and finish cooking everything together, another 5 minutes or longer. Pasta should be “al dente” (soft but firm) and broccoli should be bright green and crisp-tender.
2. Drain pasta and broccoli in a colander and return to pot.
3. Add the remaining ingredients, stirring until the cheese melts. Cook over medium heat for 8-10 minutes, or until slightly thickened, stirring frequently.
4. Remove from heat and let stand 5 minutes. Mix in green onions and serve immediately.
Prep Time: 25 minutes; Servings: about 5; Serving Size: 3/4 cup

Grilled Veggies

IMG_9019

Grilled Veggies

This recipe is a healthy addition to any cookout! Use your favorite vegetables to put your own twist on this recipe.
Ingredients 
1 green zucchini, chopped into 1/2-inch thick slices2 tablespoons of olive oil
1 summer squash, chopped into 1/2-inch thick slices1/2 tsp garlic powder
1 package mushrooms, sliced1/2 tsp salt
1 red onion, chopped into 1/2-inch thick wedges1 tsp pepper
1 red bell pepper, chopped into large pieces1/2 tbsp Italian seasoning
1 yellow bell pepper, chopped into large pieces1/4 tsp cayenne pepper (optional)
Directions:
1. Toss chopped vegetables and olive oil in a large bowl.
2. Add remaining ingredients to the bowl and toss again to coat.
3. Lay down a large sheet of foil; place seasoned vegetables in the center. Fold in the edges of the foil to create a tightly closed pocket.
4. Cook foil-wrapped vegetables on the grill for 30 minutes, or roast vegetables in the oven at 400F for 15-20 minutes until crisp-tender.
5. Adjust seasoning if needed, and enjoy!
Prep Time: 15 minutes; Cook Time: 20-30 minutes; Servings: 8

Healthy Pumpkin Soup

IMG_3042

Pumpkins are not just for making jack-o-lanterns! Pie pumpkins make great desserts, snacks, and soups! Eating just ¼ cup of pumpkin will provide a good source of vitamin A.

Ingredients: 
1 tablespoon canola or olive oil3 sprigs fresh rosemary
1 medium onion, chopped4 cups chicken stock
1 ¾ cups pumpkin puree3 bay leaves
1 medium carrot, chopped1 cup nonfat dry milk (do not reconstitute - keep in powdered form!)

Directions
1. Heat olive oil and chopped onion in large saucepan over medium-low heat for three to four minutes. Do not brown the onions.
2. Add pumpkin puree, chopped carrots, and rosemary to sauce pan and cook for two to three minutes, stirring occasionally.
3. Add stock and bay leaves to saucepan and bring to boil. After contents come to a rapid boil, lower heat to a simmer and cover for 12-15 minutes until vegetables are tender.
4. Remove rosemary stalks and bay leaves and allow soup to cool for five minutes.
5. Place one quarter of the soup into the blender with ¼ cup of powered skim milk and blend.
6. Pour the pureed soup into a large bowl. Repeat the blending step with the rest of the soup and powered skim milk.
7. Pour the pureed soup back into the large saucepan and heat until warmed through. Serve while warm.

Servings = 4;  Prep Time: 10 minutes; Cook Time: about 30 minutes; Serving Size = 1 cup

Healthy(ish) Cookie

Healthy(ish) Cookie

The Healthy(ish) Cookie

No eggs. No butter. No problem.
Feast your eyes on the Healthy(ish) cookie.
Ingredients:
3 bananas (ripe or spotty)
2 cups old fashion oats
1 cup pitted dried dates, chopped
1/4 cup oil
1/2 teaspoon cinnamon
1/4 teaspoon vanilla
1/2 cup fruit and nut mixture, such as (golden raisins and walnuts)
1/4 cup chocolate chips (optional)
Directions:
1. Preheat oven to 350°F. Line a baking tray with parchment paper.
2. Mash bananas in a bowl and mix in the remaining ingredients.
3. Allow the mixture to sit for 10 minutes at room temperature.
4. Using a tablespoon, scoop dough into your hand and roll it into a ball. Place it onto the baking sheet and lightly press down to flatten the ball into a cookie shape. Repeat until all cookies are created.
5. Bake for 25 minutes.
6. Allow cookies to cool for at least 10 minutes. Serve and enjoy.
Prep Time: 15 minutes; Cook Time: 25 minutes; Servings: 30 cookies; Serving Size: 1 cookie

Recipe adapted from weelicious.com

Hearty Vegetable Soup

YUM

Hearty Vegetable Soup

Rainy weather inspires delicious soup recipes, like this one! This dish is so versatile - it's easy to add different vegetables and spices to put a unique spin on this soup. Even better, this soup freezes great so you can make a big batch, let it cool and then place in a Ziploc bag or container to freeze!
Ingredients 
1 tablespoon olive oil1 (14.5 ounce) can rotel
1 teaspoon minced garlic1 (15 ounce) can tomato sauce
1 to 1 1/2 pounds lean ground turkey (optional)1 cup water
1/2 cup chopped onion1-2 teaspoons chili powder, more or less to taste
2 small sweet potatoes, peeled and diced (or one large)1/2 teaspoon black pepper
1 cup chopped carrots3 tomatoes, diced (or substitute with 1 (14 ounce) can
1 can (15 ounce) can black beans1 handful chopped kale
Directions:
1. Heat the oil in a large pot over medium heat. Add the chopped onions and cook for 2 minutes. Stir in the garlic and cook for an additional 1 minute. Next, stir in the ground turkey and cook until browned. Drain any remaining fat.
2. Stir in potatoes, celery, carrots, rotel, tomato sauce and water. Bring to a light simmer and then stir in the chili powder, pepper, black beans and tomatoes.
3. Reduce the heat to low and let simmer for about 30 minutes, then add kale. Simmer for additional 15 minutes (or until the potatoes and carrots are fork tender), stirring occasionally.
4. Top with fresh basil if desired.
Prep Time: 15 minutes; Cook Time: 45 minutes; Servings: 6; Serving Size: 1 cup

Recipe from iheartnaptime.com

Homemade Hummus

Homemade Hummus

Homemade Hummus

Thought hummus was hard to make? Think again- it's easy! Packed with protein, fiber and healthy fats, this dip makes a delicious side or snack. Enjoy it with a variety of fresh vegetables, pita bread or whole grain crackers.
Ingredients:
1 (15.5 oz) can chick peas or garbanzo beans
¼ cup tahini*
1 clove garlic
1 -2 lemons, juiced
½ teaspoon salt
3-8 tablespoons water
¼ teaspoon ground allspice (optional)
*Don't have tahini on hand? No problem!
Substitute 2 tablespoons smooth peanut butter and 2 tablespoons olive oil for the 1/4 cup of tahini in this recipe to make an equally delicious dip!
Note: Unsweetened natural peanut butter works best.
Directions:
1. Combine garlic and salt in a blender. Process until garlic is chopped to very fine pieces.
2. Add chickpeas and enough water so that chickpeas blend into small, smooth pieces.
3. Add tahini, lemon juice and allspice. Blend mixture until smooth.
4. Taste for the balance of lemon to salt. If the hummus consistency is too thick, add a little more water and blend until smooth.
Looking to jazz up this basic recipe? Add jarred roasted red peppers for a tangy taste or 1/2 cup of cilantro, 1/2 of a jalapeño and lime juice instead of lemon juice for a fresh twist on this classic recipe.
Prep Time: 10 minutes; Servings: 17; Serving Size: 2 tablespoons

Recipe by Cheryl Haska

Honey-Balsamic Glazed Broccoli

Honey-Balsamic Glazed Broccoli

Honey-Balsamic Glazed Broccoli

Um. Yum. Who knew that eating broccoli could be so easy?
Ingredients 
8 tablespoons olive oil, separated1 large head broccoli, chopped into florets
2 cloves garlic, minced1 medium red onion, thinly sliced
¼ cup balsamic vinegar¼ cup dried cherries
3 tablespoons honey¼ cup golden raisins
1 ½ tablespoons Dijon mustard¼ cup walnuts, pistachios or almonds
1 tablespoon fresh thyme or 1 teaspoon dried thyme¼ cup walnuts, pistachios or almonds
pepper to taste
1 teaspoon salt
Directions:
1. Preheat oven to 375°F.
2. Whisk six tablespoons of olive oil and the next five ingredients together in a small bowl. Then, set aside.
3. In a separate bowl, toss the broccoli and onions in the remaining two tablespoons of olive oil; transfer to a baking tray. Drizzle a few tablespoons of the honey-balsamic glaze over the broccoli and onions. Put the tray in the oven for 20 minutes or until broccoli is crispy, golden brown edges; toss at midpoint.
4. Transfer roasted vegetables to a medium bowl. Add the remaining honey-balsamic glaze and toss to coat. Mix in cherries, raisins and walnuts. Season with pepper to taste.
5. Serve while hot or at room temperature.
Prep Time: 10 minutes; Cook Time: 20 minutes; Servings: 4-6; Serving Size: 1 cup

Recipe created by Lauren Haska

Hunger Task Force Smoothie

Hunger Task Force Smoothie...yum!

Hunger Task Force Smoothie

This satisfying smoothie recipe is tasty, refreshing, and full of good-for-you nutrients. Fruits, dairy and some dark greens make this a bone-strengthening breakfast or snack that also helps your immune system.
Ingredients:
1 (6-ounce) container of vanilla low-fat yogurt
½ cup skim milk
1 1/2 cups frozen or fresh berries
½ medium banana
¾ cup kale or other greens (spinach, bok choy, collards, beet greens, etc.)
1 teaspoon honey (optional)
1 tablespoon lime juice (optional)
Directions:
1. Combine all ingredients in a blender.
2. Blend until smooth. Enjoy immediately!
Servings = 3;  Prep Time: 5 minutes; Serving Size = 2/3 cup

Loaded Mashed Cauliflower

Cauliflower

Loaded Mashed Cauliflower

Ingredients 
2 heads cauliflower
2 tablespoons butter, unsalted
1/3 cup milk, skim or 1%
2 teaspoons garlic, minced
1/4 teaspoon salt
Top with cheese, turkey bacon bits, chives and Greek yogurt
Directions:
1. Fill a medium saucepan half full with water and place on stove top on high heat.
2. Cut the cauliflower into bite-size pieces including the stems.
3. When the water is boiling, place the cauliflower in the pot for approximately 8 minutes, or until tender.
4. Drain the cauliflower and place all ingredients in a blender. Blend until smooth.
*NOTE: Be very careful when blending hot items. It is best to place a damp towel over the top instead of using a lid to allow the heat to escape.
5. Top your mashed cauliflower with whatever you like and enjoy!
Prep Time: 15 minutes; Servings: 4; Serving Size: 3/4 cup

"Na-cho" Average Nachos

Na-cho Average Nachos

"Na-cho" Average Nachos

Gather your friends to enjoy these nachos with a twist. Topped with a variety of vegetables and ultra-rich in vitamin C, these nachos are perfect for your next party or family movie night.
Ingredients 
1 pound mini-peppers (about 25 mini-peppers or 2 large bell peppers)1 cup mild salsa
1 bunch cilantro (about 1 cup chopped)½ cup low-fat cheddar cheese
6 scallions, greens only1 10-ounce can pinto beans, drained
1 16-ounce package fresh mushrooms (cremini, button, etc.)1 10-ounce can of chicken (optional)
1 15-ounce can whole kernel sweet cornPlain Greek yogurt for serving
Directions:
1. Wash mini-peppers under cold running water. Use a knife to cut each mini-pepper in half from the stem to the tip. Scoop out the seeds and remove the stem with your fingers to make a mini-pepper “boat”. Place the mini-pepper “boats” skin-side down in one layer at the center of a baking sheet to make the base of your nachos.
2. Use a colander to rinse corn and beans under cool running water; drain and place in a bowl. Wash cilantro and scallions under cool running water; pat dry. Wipe the mushrooms with a dry cloth to clean. Then chop the cilantro, scallions and mushrooms into small bite-sized pieces. Add them to the bowl for the nacho topping.
3. Add salsa and chicken, if desired, into the bowl. Stir the nacho topping until well combined.
4. Spoon the nacho topping into the mini-pepper boats and top with cheese.
5. Broil for 7-10 minutes until the cheese is crispy and brown. Serve with plain Greek yogurt.
Prep Time: 15 minutes; Cook Time: 10 minutes; Servings: 7-8; Serving size: 4 nachos

Recipe developed by Katie Jobb, RD

 

Night Goggle Snack Wrap

Night Goggle Snack Wraps

Night Goggle Snack Wraps

This snack is crunchy, creamy, and full of Vitamin A! Vitamin A helps you see better in the dark and keeps your skin, teeth, and bones healthy. Dark green and orange vegetables are excellent sources of Vitamin A. If you don't have bok choy, you can use napa cabbage, cabbage, or romaine lettuce leaves instead.
Ingredients 
1 medium head bok choy (also known as pak choi or pak choy)
1/2 cup peanut butter
2 tablespoons ground cinnamon
2 large sweet potatoes
Directions:
1. Scrub sweet potatoes under running water. Poke holes in skin with fork or sharp knife and microwave on high for 4 to 5 minutes or until soft.
2. Break off stems from base of bok choy leaves. Wash leaves under running water to remove dirt and pat dry with paper towel. Use bok choy stems to make “ants on a log” with peanut butter and raisins.
3. Spread peanut butter across each bok choy leaf.
4. Sprinkle cinnamon over peanut butter on each leaf.
5. Cut sweet potato into as many chunks as you have bok choy leaves. Place a chunk on each leaf and mash with fork into peanut butter and cinnamon.
6. Roll bok choy leaf up like a tortilla and enjoy!
Prep Time: 10 minutes; Servings: 10; Serving Size: 1 wrap

 

No Bake Peanut Butter Treats

No Bake PB Treats

No Bake Peanut Butter Treats

Make this sweet treat for your loved ones! They will love the taste, you will appreciate that there is no baking required, and you can rest easy knowing that you’re feeding your friends and family sweets that are good for them.
Ingredients:
1 cup peanut butter
2/3 cup nonfat dry milk
3/4 cup crushed cereal (any kind) or rolled oats
2 tablespoons honey
1/2 teaspoon ground cinnamon

Directions:
1. In a large bowl, mix together peanut butter and honey.
2. Stir in nonfat dry milk and crushed cereal.
3. Roll dough into one-inch balls and place on a plate.
4. Place in freezer for 30 minutes. Remove and enjoy!

Prep Time: 15 minutes; Chill Time: 30 minutes; Servings: 13; Serving size: 2 one-inch balls

One Pan Summer Spaghetti (Squash)

One Pan Summer Spaghetti (Squash)

One Pan Summer Spaghetti (Squash)

This recipe is a one-pan wonder and... it's delicious!
Ingredients: 
1 large spaghetti squash (3 1/2 - 4 pounds)1/2 tsp crushed red pepper flakes
Kosher salt, freshly ground black pepper3 tbsp olive oil, divided
Nonstick vegetable cooking spray1/4 cup sliced almonds
1 garlic clove, finely chopped1/4 cup coarsely chopped fresh basil, divided
12 ounces cherry tomatoes (about 2 cups)1/4 cup coarsely chopped fresh parsley, divided
1 pint shiitake mushrooms, stemmed, quartered (about 1 1/2 cups)1/2 cup ricotta cheese
1 tbsp drained capers
Directions:
1. Position rack in center of oven and preheat to 375 degrees.
2. Halve squash lengthwise and scoop out seeds. Season inside of squash with salt and pepper. Coat baking sheet with cooking spray; lay halves cut side down on sheet and bake 30 minutes.
3. Meanwhile, combine garlic, tomatoes, mushrooms, capers, red pepper flakes, and 2 tablespoons olive oil in a large bowl.
4. Remove baking sheet from oven and transfer tomato mixture to sheet along side squash. Return to oven and cook until squash is tender and shell is easily pierced, about 15 minutes more.
5. Meanwhile, toast almonds in a dry, small skillet over medium-low heat, tossing often, until golden brown. Immediately transfer to a plate; set aside.
6. Remove sheet from oven. Scrape squash crosswise to pull strands from shells into a medium bowl; discard shells. Using the back of a fork or spoon, gently push down on tomatoes on sheet to break them up and release their juices. Scrape tomato mixture and any accumulated juices into bowl with squash. Add remaining 1 tbsp oil, then toss with half of basil, parsley, and reserved almonds.
7. Divide among bowls and dollop with ricotta. Garnish with remaining basil, parsley, and toasted almonds.
Prep Time: 15 minutes; Cook Time: 45 minutes; Servings: 4; Serving Size: 2 cups

Recipe from epicurious.com

Orzo with Roasted Vegetables

Orzo with Veggies

Orzo with Roasted Vegetables

Ingredients for the Orzo::Ingredients for the Dressing:
1 small zucchini, sliced and quartered1/3 cup freshly squeezed lemon juice (2 lemons)
1-2 bell peppers, diced1/4 cup olive oil
1 red onion, peeled and diced1 teaspoon kosher salt
3 cloves garlic, minced1/2 teaspoon freshly ground black pepper
1/4 cup olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 pound orzo
4 scallions, minced
1 1/2 cups diced feta
10 fresh basil leaves
Directions:
1. Preheat the oven to 425 degrees. Toss the zucchini, bell pepper, onion, and garlic with the olive oil, salt, and pepper on a large baking sheet. Roast for 30-40 minutes, until browned, turning once with a spatula.
2. Meanwhile, cook the orzo in boiling salted water 7 to 9 minutes, until tender. Drain and transfer to a large serving bowl.
3. Add the roasted vegetables to the pasta, scraping all the liquid and seasonings from the roasting pan into the pasta bowl.
4. For the dressing, combine the lemon juice, olive oil, salt and pepper and pour on the pasta and vegetables. Let cool to room temperature, then add the scallions, feta and basil.
Prep Time: 20 minutes; Cook time: 40; Servings: 6; Serving Size 3/4 cup

Recipe adapted from Barefoot Contessa

Peach Smoothie

Peach_Smoothie

Peach Smoothie

Ingredients:
1 (14.5 oz) can peaches in 100% fruit juice
1/2 cup orange juice
1 (5.3 oz) low-fat vanilla yogurt container
2 ice cubes
Sprinkle of cinnamon on top
Directions:
1. Combine all ingredients in a blender until smooth.
2. Sprinkle top of smoothies with light dusting of cinnamon, if desired.
NOTE: This recipe can make one large smoothie (about 16 ounces) or two smaller smoothies.
Prep Time: 5 minutes; Servings: 1-2 smoothies

Pico de Gallo

picodegallo

Pico de Gallo

Pico de Gallo, also called “salsa fresco” in Mexico, can be used as a dip for chips, a salad addition, or a fresh topping for poultry and fish. This simple recipe requires only a cutting board, knife, bowl, and measuring utensils.
Ingredients 
1 pound ripe tomatoes (about 3-4 tomatoes)2 tbsp lime juice (or the juice of 1 lime)
1 large onion2 cloves garlic, minced
1/3 cup fresh cilantro (or 2 tbsp dried cilantro)1/4 tsp salt
3 hot peppers or one bell pepper
Directions:
1. Chop tomatoes, onion and cilantro. Seed and chop peppers.
2. Combine all ingredients in a medium bowl.
3. Serve immediately or cover and refrigerate for up to three days.
Prep Time: 25 minutes; Servings: 6; Serving Size: 1/2 cup

 

Red Lentil Soup

Red Lentil Soup

Red Lentil Soup

This cheap and easy to make soup is great for a chilly fall day! Lentils are a great source of dietary fiber and low in calories. This recipe is so flexible - you can make it with mango salsa, serve over cornbread or saute with other veggies!
Ingredients:
About 60 ounces of boiling water
1 medium or large onion
1-2 cloves of garlic, crushed
1 tablespoon olive oil
1 teaspoon dried basil
2 cups red lentils
1 (28-oz) can crushed tomatoes
1/2 cup garlic chipotle salsa

Directions:
1. In a tea pot or water kettle, boil enough water to fill the tomato can 2-3 times.
2. While the water is boiling, chop the onion and crush or mince the garlic.
3. Pour 1 tablespoon of olive oil and 1 teaspoon of dried basil in the pot. Add the onion and garlic to the pot and saute until soft.
4. Add in the red lentils and the crushed tomatoes. Use the boiling water to rinse the tomato can (and fill it about 2-3 times).
5. Simmer with the pot covered for at least 45 minutes.
6. Add in the garlic chipotle salsa and enjoy!

Prep Time: 5 minutes; Cook Time: 45 minutes-1 hour; Servings: 10; Serving size: 1.5 cups

Recipe created by Marge Eiseman

Refrigerator Pickles

Refrigerator Pickles

Kids' Garden Refrigerator Pickles

Use cucumbers from the garden, farmers market or grocery store to make your own pickles with this quick and easy recipe. All pickles are high in sodium (salt), so enjoy as a “once in a while” treat!
Ingredients 
3 medium cucumbers6 black peppercorns
1 cup fresh dill (flowers, seeds and stems all work) or 1/3 cup dried dill weed1/2 cup vinegar
8 tsp salt2 cups water
4 pinches mustard seed

Directions:
1. Harvest, wash, and slice cucumbers into wedges.
2. Place them in a large bowl with dill and salt. Mix by hand or with a mixing spoon.
3. Using two 1-quart mason jars, add to each two pinches of mustard seed, three peppercorns, ¼ cup vinegar, and one cup water.
4. Add half of the dill/salt/cucumber mixture to each jar. If needed, add more water. Seal the lid and turn the jar to mix the pickles with the brine mixture.
5. Refrigerate up to seven days or devour them right away!

Prep Time: 10 minutes; Servings: 18; Serving Size: 2 pickle wedges

 

Roasted Brussels Sprouts with Cranberries and Almonds

Brussels Sprouts

Roasted Brussels Sprouts with Cranberries and Almonds

Ingredients:
1 1/2 lb Brussels Sprouts
3 tbsp olive oil
Salt
Pepper
1 cup sliced almonds - toasted
1/2 cup dried cranberries
1 tbsp Balsamic Vinegar
Optional: add 1 tsp honey to the balsamic vinegar

Directions:
1. Preheat the oven to 400 degrees F and line a rimmed baking sheet with aluminum foil.
2. Wash and trim the ends from the Brussels sprouts. Remove any dark outer leaves and slice them in half from top to bottom.
3. In a large bowl, combine the Brussels sprouts with the olive oil and a generous pinch of salt and pepper. Toss to coat the Brussels sprouts in the oil and arrange on the baking sheet.
4. Roast the Brussels sprouts for 20-30 minutes or until the sprouts are tender with crispy, dark roasted outer leaves. Remove from the oven and toss with the toasted almonds and dried cranberries and drizzle with the balsamic vinegar. Serve immediately.

Prep Time: 10 minutes; Cook Time: 20-30 minutes; Servings: 6;

Recipe adapted from Sprouts Farmers Market

Roasted Squash with Green Tahini

Roasted Squash with Green Tahini

Roasted Squash with Green Tahini

Filled with vitamin A and fiber, acorn and kabocha squash are seasonal specialties that taste best this time of year. Roast them to perfection and add a zesty tahini-based sauce to make a delicious side dish.
Ingredients:
2 medium acorn squash or 1 large kabocha (about 3 pounds), halved, seeded and sliced 1 inch thick
1 tablespoon olive oil
½ teaspoon ground cumin
¼ teaspoon salt
For Green Tahini Sauce:
½ cup packed fresh cilantro
½ cup packed fresh parsley
½ cup tahini
½ cup water
¼ cup olive oil
2 teaspoons lemon zest
¼ cup lemon juice
2 cloves garlic
½ teaspoon salt
Directions:
1. Preheat oven to 400°F. Line a large baking sheet with parchment paper
2. Toss squash with 1 tablespoon oil, cumin and ¼ teaspoon salt in a large bowl. Transfer to the prepared baking sheet. Roast until tender, 30 to 35 minutes.
3. Combine cilantro, parsley, tahini, water, oil, lemon zest, lemon juice, garlic and salt in a blender. Blend until smooth.
4. Serve the squash drizzled with ⅔ cup of the green tahini.
*Reserve remaining sauce for another dish or use it as a dip for freshly cut vegetables.
Prep Time: 15 minutes; Cook Time:  35 minutes; Servings: 6; Serving Size: 4 squash slices

Recipe by eatingwell.com

Roasted Vegetables

IMG_9019

Grilled Veggies

This recipe is a healthy addition to any cookout! Use your favorite vegetables to put your own twist on this recipe.
Ingredients 
1 green zucchini, chopped into 1/2-inch thick slices2 tablespoons of olive oil
1 summer squash, chopped into 1/2-inch thick slices1/2 tsp garlic powder
1 package mushrooms, sliced1/2 tsp salt
1 red onion, chopped into 1/2-inch thick wedges1 tsp pepper
1 red bell pepper, chopped into large pieces1/2 tbsp Italian seasoning
1 yellow bell pepper, chopped into large pieces1/4 tsp cayenne pepper (optional)
Directions:
1. Toss chopped vegetables and olive oil in a large bowl.
2. Add remaining ingredients to the bowl and toss again to coat.
3. Lay down a large sheet of foil; place seasoned vegetables in the center. Fold in the edges of the foil to create a tightly closed pocket.
4. Cook foil-wrapped vegetables on the grill for 30 minutes, or roast vegetables in the oven at 400F for 15-20 minutes until crisp-tender.
5. Adjust seasoning if needed, and enjoy!
Prep Time: 15 minutes; Cook Time: 20-30 minutes; Servings: 8

Roasted Vegetable Quiche

Roasted Vegetable Quiche

Roasted Vegetable Quiche

Enjoy this crustless quiche either hot from the oven or cold from the fridge. Packed with protein and vegetables, this nutrient-dense recipe is perfect for breakfast, lunch or dinner. Vary the vegetables until you find your favorite mixture to roast!
Ingredients: 
1 large onion, sliced1 cup low fat swiss cheese
3-4 cups chopped vegetables to roast (beets, broccoli, cauliflower, turnips, asparagus, carrots)1 cup skim or 1% milk
3 tablespoons extra virgin olive oil, divided1/2 teaspoon black pepper + extra (if desired)
8 eggs1 teaspoon salt + extra (if desired)

Directions:
1. Preheat oven to 400 °F.
2. In a bowl, mix the chopped vegetables with 2 tablespoons of olive oil. Then spread the mixture onto a baking sheet. Sprinkle with black pepper or additional seasoning if desired. Bake vegetables in the oven for 30-40 minutes or until vegetables are soft and slightly brown (or crispy on the edges if preferred). Remove from oven when done and set to the side.
3. While vegetables are roasting, add 1 tablespoon of olive oil to a skillet over medium heat. Add onions to the skillet; cook until they caramelize to a golden brown color. Add a dash of salt while caramelizing to draw out the flavor.
4. Coat the bottom and sides of a pie pan with either spray or liquid olive oil. Layer the caramelized onions onto the bottom of the pan to create a "crust."
5. Scoop roasted vegetables into the pie pan creating an even layer on top of the onions. The pie pan should look fairly full.
6. In a medium bowl, whisk together the eggs, milk, cheese, salt and pepper. Eggs should be slightly beaten. Pour mixture over the vegetables and onions. Be sure to fill all open spaces with egg mixture.
7. Bake quiche in the oven for 1 hour until the entire surface is lightly bronzed.
8. Allow quiche to cool for 20 minutes. Finally, slice into wedges and serve!

Prep Time: 35 minutes; Cook Time: 1 hour; Servings: 8; Serving Size: 1 slice

 

Simple Curried Carrot Soup

Curried Carrot Soup

 

Simple Curried Carrot Soup

This simple soup is easy, affordable and packed with flavor. Haven’t cooked with curry powder before? Here’s a perfect reason to try it out!
Ingredients
2 tablespoons olive oil
1 large onion, diced
2 pounds carrots, chopped into 1 inch coins or smaller
6 cups vegetable broth
1 ½ tablespoons curry powder
1 ¼ teaspoons cinnamon
½ teaspoon cayenne pepper (or less if preferred)
pinch of salt
roasted pumpkin seeds and cilantro as toppings
Directions:
1. Heat olive oil in a large soup pot over medium-high heat. Add onions and carrots. Cook mixture for about 5 minutes.
2. Stir in 4 cups of the vegetable broth, curry powder, cayenne pepper, cinnamon and salt. Bring mixture to a boil, cover and cook for 15 minutes or until carrots are tender.
3. Blend mixture with an immersion blender or standard blender until smooth.
*NOTE: If using a standard blender, be very careful when blending hot items. Blend soup in batches. Place a damp towel over the top of the blender instead of using the blender’s lid allowing heat to escape properly. Return soup to pot after blending. If soup is too thick, add remaining 2 cups of vegetable broth to thin soup to preferred consistency.
4. Adjust seasonings as needed. Ladle soup into bowls. Top with roasted pumpkin seeds and cilantro for crunch and flavor. Enjoy!
Prep Time: 5 minutes; Cook Time: 25 minutes; Servings: 6-8; Serving Size: 1 cup; Cost per Serving: Approximately $1.88

Recipe developed by Lauren Haska, MS, RD

Simple Spaghetti Squash

Spaghetti Squash

Simple Spaghetti Squash

Switch up your pasta dinner with spaghetti squash! Substituting spaghetti squash for spaghetti noodles saves you about 180 calories per serving. This is a low-calorie but filling dish packed with good-for-you potassium, Vitamin C and fiber. If desired, add cooked lean ground beef or turkey for more protein and iron.
Ingredients 
1 spaghetti squash
1 cup spaghetti sauce (use low-sodium if available)
Other spices as desired, such as basil, sage, rosemary, oregano, pepper, etc.
2 tbsp grated Parmesan cheese

Directions:
1. Cut squash lengthwise and scoop out seeds with a large spoon.
2. If cooking in microwave:
A. Place squash halves with flesh facing down in a large microwave-safe dish and add 1/2 to 1 inch of water to dish.
B. Cook on high for 10-12 minutes or until a fork pierces the skin of the squash easily.
3. If cooking in oven:
A. Preheat the oven to 375 degrees Fahrenheit.
B. Place the squash flesh side down in a 9x13-inch pan and add 1 inch of water. Bake 40-45 minutes or until a fork pierces the skin of the squash easily.
4. Heat spaghetti sauce in microwave or in a saucepan.
5. Scrape the flesh of the squash with a fork and place in a bowl.
6. Rub spices over the top of the spaghetti squash, top with spaghetti sauce, sprinkle with Parmesan cheese and enjoy!

Prep Time: 5 minutes; Cook time: 10-12 minutes in microwave, 40-45 minutes in oven; Servings: 2; Serving Size: 1 1/2 cups

 

Spiced Chickpea Protein Tacos

Spiced Chickpea Protein Taco

 

Spiced Chickpea Protein Tacos

Serve up this recipe in 30 minutes or less! Combine spiced chickpeas (also called garbanzo beans) with eggs to make a perfect duo of plant- and animal-based proteins in one dish. Now, only one question - will you be making this for breakfast or dinner?
Ingredients 
2 tablespoons olive oil 1 (15 ounce) can chickpeas or garbanzo beans, drained and rinsed
2 garlic cloves, minced1 ½ tablespoons chili powder
1 medium onion, sliced1 teaspoon cumin
1 (8 ounce) package mushrooms (baby portabellas, crimini, button)1/4 teaspoon black pepper
6 eggspinch of salt
6 whole or multigrain tortillasTop with cilantro, black olives, scallions, Greek yogurt and hot sauce of your choice
Directions:
1. Heat olive oil in a large skillet over medium heat. Add garlic and onions; cook for 4-6 minutes or until garlic is golden brown.
2. Roughly chop the mushrooms and add them to the skillet. Cook until tender, stirring occasionally.
3. Reduce stovetop heat to low. Stir in chickpeas; heat for 5 minutes. Add chili powder, cumin, black pepper and salt. Stir until chickpea mixture is coated in spices. Adjust flavor according to your taste preferences. Turn heat off and cover skillet.
4. Cook eggs as desired; scrambled or fried. Then, if preferred, use a stovetop, microwave or oven, to heat tortillas.
5. Layer the eggs, spoonfuls of chickpea mixture and desired toppings on each tortilla. Wrap up and enjoy!
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 6; Serving Size: 1 taco; Cost per serving: Approximately $1.51

Recipe developed by Lauren Haska, MS, RD

Sriracha Buffalo Cauliflower Bites

IMG_5648

 

Sriracha Buffalo Cauliflower Bites

Ingredients: 
2 small or 1 large head cauliflower, cut into florets1 teaspoon salt + pepper
3 eggs, beaten 1/2 cup sriracha
1 1/4 cups panko bread crumbs (may use a gluten free bread crumb if needed)1/4 cup hot sauce
1/2 cup grated parmesan cheese6 tablespoon butter melted
1 teaspoon paprika1 teaspoon low-sodium soy sauce OR fish sauce

Directions:
1. Preheat the oven to 400 degrees F. Line a large cookie sheet with cooking parchment paper.
2. Add the beaten eggs to a bowl. In another separate bowl combine the bread crumbs, Parmesan, paprika, salt and pepper.
3. Dip each cauliflower floret though the egg and then dredge though the bread crumbs, making sure to cover the cauliflower completely in the bread crumbs. Place on the prepared baking sheet and repeat with the remaining cauliflower.
4. Bake for 25 minutes, turning the cauliflower halfway through cooking.
5. Meanwhile, whisk together the sriracha, hot sauce, butter and soy sauce (or fish sauce) until smooth. Once the cauliflower are done roasting, gently toss with the sriracha buffalo sauce and then return each piece to the baking sheet. Place back in the oven to warm through, about 5 minutes.
6. Transfer to a serving plate and garnish with fresh cilantro or parsley. Serve with Yogurt Ranch or favorite dipping sauce.

Prep Time: 15 minutes; Cook Time: 25 minutes; Total Time: 40 minutes; Servings: 6

 

Stuffed Acorn Squash

Stuffed Acorn Squash

Stuffed Acorn Squash

This week’s recipe features acorn squash, a winter squash commonly found in grocery stores this time of year. Our Stuffed Acorn Squash recipe is a good source of vitamin A, vitamin C, fiber, protein and calcium, but wait…. that’s not all! At approximately $2.24 per serving, it’s an affordable one too!
Ingredients
2 tablespoons olive oil
1 cup onion, diced
2 Granny Smith apples, cored and cubed
5 tablespoons applesauce
2 cups brown rice, cooked
1 teaspoon salt
1 teaspoon Italian seasoning
1 package chicken sausage (5-6 links), cut into bite size pieces
3 acorn squash
Black pepper to taste
Directions:
1. Oven Instructions: Preheat oven to 350 °F. Cut the acorn squash in half and use a spoon to remove the seeds; discard seeds. Fill the bottom of a baking dish with 1/2-inch of water. Place squash halves face down into the dish so that the orange flesh comes in contact with the water. Bake squash for 45 minutes or until tender. Remove from the oven and set aside to cool.

Microwave: Using a knife, carefully cut 6 slits into each acorn squash. Place squash on a microwave-safe dinner plate or baking dish and heat in microwave for 5 minutes or until soft. Slice squash in half and scoop out the seeds using a spoon; discard seeds. Fill the bottom of the same plate or baking dish with 1/2-inch of water. Set squash halves face down into the dish so that the orange flesh comes in contact with the water. Microwave squash for another 5-6 minutes or until tender.
2. Brown chicken sausage in a large skillet according to package directions, then transfer to a plate and set aside.
3. Heat olive oil in the same skillet over medium heat. Add onions and apples; cook for 2-3 minutes.
4. Add applesauce and cook for 5 minutes until apples are slightly brown and soft.
5. Add sausage and rice to the mixture. Stir in Italian seasoning, salt and pepper to taste.
6. Stuff each half of the squash with the rice and sausage mixture. Serve while hot!
Prep Time: 15 minutes; Cook Time: 20-45 minutes (depending on cooking method); Servings: 6; Serving Size: 1 acorn squash half; Cost per serving: Approximately $2.24

Recipe developed by Lauren Haska, MS, RD

Sweet & Spicy Cauliflower Tacos

Delicious!

Delicious!

Sweet & Spicy Cauliflower Tacos

Tacos aren’t just for Tuesdays. Our Sweet & Spicy Cauliflower Tacos will become your new favorite Meatless Monday recipe, guaranteed. Not celebrating Meatless Monday? Add chopped turkey bacon for a tasty twist!
Ingredients:
1/4 cup lime juice (about 2 limes)
1-2 tablespoons chopped chipotle peppers in adobo sauce
1 tablespoon honey
2 cloves garlic, minced
1/2 teaspoon salt
1 medium head cauliflower, cut into bit-size florets
1 small red onion, thinly sliced
5-Minute Black Bean Dip, warmed (find it in the archives below)*
8 whole wheat flour tortillas
6 slices turkey bacon, cooked and diced (optional)
fresh cilantro, arugula, guacamole, sliced peppers, red cabbage, lime wedges and cheese for serving
*Warm 1 (15 ounce) can of refried black beans in place of 5-Minute Black Bean Dip if desired.
Directions:
1. Preheat oven to 450°F. Line a large rimmed baking sheet with foil.
2. Combine lime juice, chipotles to taste, honey, garlic and salt in a blender or food processor. Blend until mostly smooth. Place cauliflower in a large bowl, add the sauce and stir to coat. Transfer to the prepared baking sheet. Sprinkle onion on top.
3. Roast until the cauliflower is tender and browned in spots, 18 to 20 minutes. To cook cauliflower evenly, use a spatula to flip mixture midway through roasting.
4. Use roasted cauliflower mixture, black beans, tortillas and turkey bacon, if desired, to build tacos. Then garnish each taco with your favorite toppings. Yum!
Prep Time: 20 minutes; Cook Time: 20 minutes; Servings: 8; Serving Size: 1 taco

Recipe adapted from eatingwell.com

Sweet Toast with Egg

Sweet Toast with Egg

Sweet Toast with Egg

Fun Fact: Sweet potatoes can be cooked in a toaster! Don't believe us? Try out this recipe for the truth.
Ingredients:
1 large round sweet potato
1 avocado
1 lime
¼ cup cilantro, chopped for guacamole and serving
1 egg
1 tablespoon olive oil
red onion, diced, to taste
hot sauce to taste
salt and pepper to taste
Directions:
1. Wash sweet potato and remove ends. Carefully cut sweet potato into 3-4 slices approximately ½ inch wide; number of slices will depend on the size of the sweet potato. Toast sweet potato slices at the highest heat setting until slices have dark brown or burnt-like markings; may take 2-3 toasting sessions. Remove when done and set aside on a plate.
2. Make a simple guacamole while sweet potato slices are toasting. Using the blade of a large knife, cut into the skin of the avocado and press down to the pit. Cut a complete line around the avocado by tracing around its pit; pull apart to yield two halves. Use the blade of the knife or a spoon to discard the pit. Scoop out the fruit of the avocado with a spoon into a small bowl.
3. Use a juicer or the fork method to juice the lime. Add the lime juice, dash of salt and as much chopped cilantro as desired to the small bowl. Use the back of a fork to mash and mix ingredients to a smooth or smooth-ish texture. Scoop and spread guacamole onto toasted sweet potato slices.
4. Heat a frying pan then add one tablespoon of olive oil. Fry egg on medium-low heat for 3-5 minutes or to preference. Then use a spatula to remove egg from the pan and place it on top it of the sweet potato toast
5. Top toast with salt, pepper, hot sauce, diced red onions and remaining chopped cilantro to finish. Break egg’s yolk for full flavor and enjoy!
Prep Time: 10 minutes; Cook Time: 20 minutes; Servings: 6-8; Serving Size: 1 cup

 

Taffy Apple Salad

Taffy Apple Salad

Taffy Apple Salad

Salad for dessert? Yes please!
Mix tart Granny Smith apples with naturally sweet pineapple to make this crowd pleaser. The light whipped topping and crunchy peanuts will make you feel like you're eating a sundae, but trust us, this sweet treat is a much healthier option.
Ingredients:
1 (8 ounce) can pineapple, crushed or tidbits, canned in 100% juice
1 (8 ounce) container light whipped topping, thawed
1 tablespoon all-purpose flour
2 tablespoons apple cider vinegar
¼ cup sugar
4 large green Granny Smith apples, chopped
½ cup unsalted peanuts, chopped
½ cup raisins
1 egg, beaten
Directions:
1. Using a bowl and colander, strain canned pineapple reserving the juice.
2. In a small saucepan mix the pineapple juice with the beaten egg over medium-low heat. Stir constantly for about 5 minutes until egg and juice are blended and mixture is hot to the touch.
3. Add in flour, vinegar and sugar. Continue to cook over medium-low heat, stirring constantly until it thickens to a custard consistency. Set aside to cool.
4. Combine chopped apples, peanuts, and pineapple in a large bowl. Fold in cooled pineapple juice mixture and whipped topping. Sprinkle in raisin and stir once more to combine; then serve!
Note: Substitute 1 tablespoon of gluten free flour for 1 tablespoon of all-purpose flour to make this a tasty gluten free treat!
Prep Time: 20 minutes; Cook Time: 10 minutes; Servings: 8-10; Serving Size: 1 cup

Tasty Halloween Popcorn

Tasty Halloween Popcorn

Tasty Halloween Popcorn

Ingredients:
2 cups popped popcorn (try Boom Chicka Pop White Cheddar!)
2 tablespoons Olive Oil
1/2 tablespoon Paprika
1/2 teaspoon Cayenne Pepper

Directions:

Combine all ingredients and enjoy!

That's a Shallota Pasta

That's a Shallota Pasta

 

That's a Shallota Pasta

This colorful, light, spring pasta packs a ton of flavor. Hearty and healthy whole-wheat spaghetti paired with antioxidant and mineral-rich shallots provides a nutritious and delicious meal for the family!
Ingredients
2 tablespoons olive oil
2 tablespoons butter
2 cloves garlic, finely chopped
1 handful flat-leaf parsley, chopped
10 shallots, halved then thinly sliced
salt and black pepper
1 pound whole-wheat spaghetti
1 cup parmesan cheese
Directions:
1. Heat the olive oil with the butter over medium-low heat in a skillet.
2. Add garlic and shallots and season with salt and pepper. Cook gently until carmelized about 20 minutes, stirring occasionally.
3. Boil a large pot of water for pasta. Add salt and spaghetti to water and cook to al dente.
4. Add 2 ladles of starchy cooking water (about 1 cup) to the shallots and stir.
5. Drain the pasta and add to the shallots.
6. Add the parsley and cheese and black pepper to taste.
7. Toss 1 to 2 minutes for liquid to absorb and serve!
Servings: 4; Prep Time: 5 minutes; Cook Time: 22 minutes; Serving Size: 1 cup

Recipe modified from Food Network’s Rachel Ray’s “That’s a Shallota Flavor Spaghetti” recipe

Toasted Green Beans with Almonds

Toasted Green Beans 3

Toasted Green Beans with Almonds

This side dish is a quick and delicious addition to any holiday meal. Serving as a healthy substitute to green bean casserole, this recipe is filled with vitamins, minerals and fiber. The crunchy almonds also provide a boost of protein packed with flavor.
Ingredients 
1 pound fresh or frozen green beans
1/4 cup slivered almonds
2 tablespoons olive oil
Salt and pepper, to taste
1 teaspoon lemon juice (optional)
2 cloves chopped garlic (optional)
Directions:
1. If using fresh green beans, bring a medium saucepan of water to boil. Cook green beans for 7-10 minutes on medium-high heat until tender-crisp. Then strain water and set aside.

If using frozen green beans, cook using package instructions.
2. In a large skillet, cook almonds in olive oil over low heat. If desired, add garlic and cook until golden brown, about 2 minutes. Stir in lemon juice and cooked green beans until well combined.
3. Season with salt and pepper. Enjoy while hot!
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 6; Serving Size: 1/2 cup

Tomato Basil Panini

Melty Panini

Tomato Basil Panini

This simple grilled sandwich is quick, cheap and full of flavor! It is an excellent source of bone-building calcium and will keep you full with its fiber and protein. Serve with fresh vegetables and fruit to have a perfectly balanced meal!
Ingredients:
4 100% whole wheat sandwich thins or 8 whole wheat bread slices
1 cup shredded or 4 slices low-moisture part-skim mozzarella cheese
1 large tomato, sliced
1/2 cup packed fresh basil leaves or 2 tablespoons dried basil or 1/2 cup of your favorite pesto
Directions:
1. Preheat oven broiler, griddle or electric grill (e.g. George Foreman) on medium-high heat. If using pesto, spread 1 tablespoon on each half of sandwich thin. Sprinkle 2 tablespoons of cheese on the bottom half of each sandwich thin.
2. Layer tomato slices, 6 basil leaves (or ½ tablespoon dried basil), and 2 tablespoons of cheese onto each thin.
3. Place the other piece of sandwich thin on top. Place under broiler for 2 minutes, or onto griddle or electric grill. If using a broiler or griddle, turn over after two minutes and cook for another 2 minutes or until cheese is melted and bread is browned. Serve while warm.
Prep Time: 10 minutes; Servings: 4; Serving size: 1 panini

 

Tomato Watermelon Salad

Tomato Watermelon Salad

Ingredients: 
8 cups 1 1/4-inch chunks seedless watermelon (about 6 pounds)6 cups arugula
3 pounds ripe tomatoes (preferably heirloom), cut into 1 1/4-inch chunks (about 6 cups)1 cup crumbled feta cheese (about 5 oz)
1 tsp coarse kosher salt1/2 cup sliced almonds, lightly toasted
5 tbsp extra-virgin olive oil, divided
1 1/2 tbsp red wine vinegar
3 tbsp chopped assorted herbs (such as basil and/or mint)
Directions:
1. Combine watermelon and tomatoes in a large bowl. Sprinkle with 1 teaspoon kosher salt and toss to blend; let stand 15 minutes.
2. Add 4 tablespoons olive oil, red wine vinegar, and herbs to melon mixture. Season to taste with pepper and more salt, if desired.
3. Toss arugula in a medium bowl with remaining 1 tablespoon olive oil.
4. Divide arugula among plates. Top with melon salad; sprinkle with feta cheese and toasted almonds.
5. Serve and enjoy!
*Note: you can toast almonds in the oven or on the stove. If using the stove, heat nuts in a dry skillet over medium heat for 1-2 minutes or until they're golden brown. Be sure to keep an eye on them because they can burn quickly!
Prep Time: 30 minutes; Cook Time: 3 minutes; Servings: 6; Serving Size: 2 cups

Recipe from epicurious.com

Veg-Out Taco Supreme

Now THAT'S a tasty taco

The "Veg-Out" Taco Supreme

Relax while eating this tasty taco. It's filled with a variety of vegetables and super rich in Vitamin C. High in fiber and wrapped in Whole Grains, this dish is both delicious and nutritious.
Ingredients 
6 6-inch flour or corn tortillas2 tablespoons olive oil
1 small head broccoli, chopped into florets (2 cups)1 cup mild salsa
1 small yellow onion, diced2 teaspoons chili powder
1 small zucchini, chopped1 teaspoon cumin
1 red pepper, diced1/2 teaspoon salt
1 small sweet potato1/2 teaspoon pepper
1 15-ounce can low-sodium black beans, drained and rinsed1 1/2 teaspoons minced garlic (optional)
1 jalapeño, diced1 10-ounce can of chicken, drained
1 lime, juicedCheese, cilantro and plain yogurt for serving

Directions:
1. Wash sweet potato. Using a fork or knife, poke 6 holes into the sweet potato and then place it in the microwave for 5 minutes. Larger sweet potatoes may need extra time. Once removed from microwave, allow sweet potato to cool and then cut is into ½-inch cubes.
2. Heat olive oil over medium-high heat in a large skillet. Add onions, jalapeño and garlic if desired; cook 2-3 minutes until onions are a bit clear.
3. Add the vegetables to the skillet in the following order: broccoli, zucchini, red peppers and sweet potatoes. Sauté vegetables until tender-crisp, about 5-10 minutes.
4. Add black beans and chicken if desired. Then stir in salsa, chili powder, cumin, lime juice, salt and pepper. Cook on low heat for 2-3 minutes for flavors to combine.
5. Scoop vegetable mixture onto tortillas. Top with cheese, cilantro and plain yogurt. Finally, eat up!

Prep Time: 10 minutes; Cook Time: 20 minutes; Servings: 6; Serving Size: 1 taco

 

Whipped Pumpkin Delight

Whipped Pumpkin Delight

Enjoy this delicious lighter version of pumpkin pie! This no-bake recipe is quick, simple and a good source of Vitamin A.

Ingredients: 
1 3/4 cup pumpkin puree or one 15 oz can of 100% pure pumpkin¼ teaspoon ground ginger
1 One-ounce sugar free, fat-free butterscotch instant pudding mix (unprepared)*1/8 teaspoon ground nutmeg
1 Eight-ounce tub light whipped topping, thawed¼ teaspoon almond extract***
½ teaspoon ground cinnamon**36 graham cracker squares

Directions 
1. In a large bowl, mix pumpkin and pudding mix until combined.
2. Add the rest of the ingredients and continue to mix until well combined. Don’t over mix! This would decrease the airiness of the pumpkin delight.
3. Serve with graham crackers or apples.

Prep Time: 10 minutes; Servings: 12; Serving Size: 1/4 cup pumpkin delight with 3 graham cracker squares

Whole Grain Grins

Whole Grain Grins 2

Whole Grain Grins

Get creative while eating your vegetables and whole grains! If you're having a bad day, make your veggies grin at you and you'll grin too!
Ingredients 
Assorted raw vegetables
1 100% whole-wheat sandwich or bagel thin or two slices toasted whole-wheat bread
1-2 tablespoons hummus or one wedge of light cheese spread

Directions:
1. Chop vegetables you will use to create your veggie face.
2. Pull sandwich or bagel thin into two halves.
3. Spread hummus or cheese onto both halves.
4. Start creating your artwork on the hummus or cheese with chopped vegetables!

Prep Time: 15 minutes; Servings: 1; Serving Size: One sandwich thin

 

Whole Wheat Pasta Salad

Whole Wheat Pasta Salad

Whole Wheat Pasta Salad

This pasta salad packs a nutritious punch. The whole wheat spaghetti makes this pasta rich in vitamins, minerals, protein and fiber. A 1-cup serving of cooked whole wheat spaghetti has about 23% of your daily fiber (white pasta has 9%) and 16% of your protein.
Ingredients 
1 (16 oz) package uncooked whole wheat spaghetti1/4 cup chopped red onion
1/2 cup sliced olives1 (16 oz) bottle Italian style salad dressing
2 cups broccoli1/2 cup grated parmesan cheese
1/2 cup chopped bell pepper (red or green)1 tsp garlic powder
1/2 cup cucumber, peeled and thinly sliced1 tsp Italian seasoning
2 large tomatoes, diced
Directions:
1. Cook pasta in a large pot of boiling water until al dente (it should be a little firm). Drain pasta and rinse under cold water.
2. Mix olives, broccoli, bell pepper, cucumber, tomato and onion together in a large bowl. Add garlic powder and Italian seasoning.
3. Combine cooled pasta and vegetables together in a large bowl. Pour Italian dressing over mixture, add Parmesan cheese and mix well.
4. Chill for one hour before serving.
Prep Time: 15 minutes; Cook time: 10 minutes; Servings: 10; Serving Size: 1 cup

Recipe created by Gail from St. Hyacinth Food Pantry, a Hunger Task Force food pantry network partner

Winter Green Bean Salad

GB3

Winter Green Bean Salad

One cup of green beans provides one-fourth of your daily recommended dose of Vitamin C and cannellini beans provide plenty of plant-based protein and fiber. Try this winter salad as a side dish to any meal!
Ingredients 
1 pound fresh green beans, blanched1/4 teaspoon crushed red pepper
1/4 cup chopped parsley2 tablespoons lemon juice
3 tablespoons chopped chives2 tablespoons capers (optional)
1 (16 oz.) can cannellini beans, rinsedSalt and pepper, to taste
1/8 cup olive oil
Directions:
1. Blanch the green beans: Rinse your beans thoroughly with water and snap the ends off of each bean. Bring a large pot of salted water to boiling. Fill a large bowl with ice water, set aside. Working in batches, carefully lower the green beans into the boiling water. Boil beans for 1-3 minutes, until bright green. Remove the green beans from the pot using tongs or a strainer. Cool the beans quickly by plunging them into the ice water. After the beans have cooled, drain them from the ice water and dry them.
2. Chop the green beans into 1-inch pieces.
3. Coarsely chop the parsley and chives.
4. Mix all ingredients together in a large bowl.
5. Serve immediately or refrigerate up to 3 days.
Note: The purpose of blanching the beans is to cook the beans as quickly as possible to avoid losing crunch and color.
Prep Time: 20 minutes; Cook Time: 1-3 minutes; Servings: 4; Serving Size: 1 cup; Cost per serving: Approximately $1.41

Recipe created by Kimberly Stillman

Zesty Sweet Potato Fries

IMG_4381 (2)

Zesty Sweet Potato Fries with Sriracha Dipping Sauce

Baked -not fried- and rich in vitamin A, this recipe is a healthy alternative to regular ol' french fries.
Ingredients 
For Sweet Potato Fries:
2 tablespoons olive oil1 teaspoon sriracha sauce
2 large sweet potatoes, cut 1/4-inch thick fries or wedges1 teaspoon ground cumin
1 teaspoon chili powder1 teaspoon paprika
1 teaspoon salt1 teaspoon black pepper
Sprinkle of garlic powder (optional)Sprinkle of cayenne pepper (optional)
For Dipping Sauce:
1 cup Greek yogurt1 garlic clove, minced
1 tablespoon freshly squeezed lime juice2 teaspoons chili powder
1⁄2 teaspoon salt1⁄2 teaspoon fresh ground black pepper
2 teaspoons sriracha sauce (or to taste)

Directions:
1. Preheat oven to 425 degrees.
2. Whisk olive oil and sriracha together in a small bowl. In a large bowl, pour mixture over sweet potatoes and toss to coat.
3. Combine cumin, chili powder, paprika, salt and pepper in a separate small bowl. Then, add spices to the potatoes and toss to coat. Arrange potatoes in one layer on a dry baking sheet.
3. Bake on lowest rack 10 minutes. Turn potatoes with a spatula and bake 10 more minutes, or until golden brown on all sides.
4. While potatoes are cooking, whisk dipping sauce ingredients together in a small bowl.
5. Remove potatoes from the oven and serve with sriracha dipping sauce.

Prep Time: 10 minutes; Cook Time: 20 minutes; Servings: 2-4

Recipe adapted from www.food.com.

Zucchini Coleslaw

Zucchini Coleslaw 2

Zucchini Coleslaw

All of the vegetables in this recipe grow easily in your garden and are not costly at the grocery store. With only 41 calories per serving and one-third of the vitamin C you need in a day, this coleslaw is a healthy way to feature your favorite salsa.
Ingredients:
2 small zucchini
1 medium carrot
1/4 medium head of cabbage
3 medium radishes
2 green onions
1/3 cup reduced fat mayonnaise
1/2 cup mild salsa

Directions:
1. Using a box grater or peeler, shred zucchini and carrot into a large bowl.
2. Next, shred cabbage by removing outer leaves, cutting out the core, slicing in two halves, and cutting through the cabbage diagonally in small slices. Rinse slices in a colander and pat dry with paper towel. Add to zucchini mixture.
3. Thinly slice the radishes and green onions and add to bowl.
4. Add mayonnaise and salsa. Stir well to combine.
5. Cover and refrigerate. Stir to combine prior to serving.

Prep Time: 25 minutes; Servings: 8; Serving size: 1 cup

Zucchini and Corn Salad with Feta

Corn Zucchini Feta Salad

Corn and Zucchini Salad with Feta

Ingredients:
4 ears of corn, husked (or use 4 cups frozen corn, thawed)
Kosher salt
4 small zucchini (about 1 1/2 pounds), thinly sliced lengthwise (you can use a vegetable peeler for this!)
1/4 cup coarsely chopped fresh basil
1/4 cup coarsely chopped fresh flat-leaf parsley
1/3 cup olive oil
1/4 cup white wine vinegar
1/2 tsp crushed red pepper flakes
Freshly ground black pepper
4 ounces feta, crumbled (about 1 cup)

Directions:
1. If using fresh corn, cook corn in a large pot of boiling salted water until bright yellow and tender, about 3 minutes; transfer to a plate and let cool. Cut kernels from cobs.
2. Place corn kernels in a large bowl. Add zucchini slices, basil, parsley, oil, vinegar, and red pepper flakes and toss to combine; season with salt and pepper. Serve topped with feta.
Tip: If you are using fresh corn, the corn can be cooked 1 day ahead. Cut kernels from cobs; cover and chill. Bring to room temperature before using.

Prep Time: 30 minutes; Servings: 8; Serving size: 1.5 cups

Zucchini Monster Bread

Download Recipe Here

DSC00993

Zucchini Monster Bread

A delicious treat that still packs in one and a half cups of zucchini.
Ingredients: 
1 1/2 cups all-purpose flour2 eggs, lightly beaten
1 1/2 cups whole wheat flour*1 1/2 cups sugar
1 tablespoon baking powder2 medium zucchini, unpeeled & coarsley shredded (about 1 1/2 cups)
1 tablespoon plus 1 teaspoon ground cinnamon, divided 2/3 cup canola oil or olive oil
1/2 teaspoon salt1 cup water
1 tablespoon vanilla extract1 cup chopped walnuts or pecans (optional)
2/3 cup raisins or chocolate chips (optional)*if you do not have whole wheat flour use all-purpose flour

Directions:
1. Preaheat oven to 350 degrees. Grease & flour 2 loaf pans; set aside.
2. In a large bowl, stir together flour, baking powder, 1 tablespoon cinnamon and salt. Make a well in the center of the flour mixture; set aside.
3. In a medium bowl, combine eggs, sugar, shredded zucchini, oil, water & vanilla. Add zucchini mixture all at once to the flour mixture. Stir just until moistened (batter should be lumpy). Optional: fold in nuts & raisins or chocolate chips. Spoon batter into prepared pans. Sprinkle the remaining 1 teaspoon of cinnamon over the top of the loaves (1/2 teaspoon each).
4. Bake 55 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in the pan for 10 minutes. Remove from pan and cool completely on a wire rack. Slice & eat! (wrap the second loaf in plastic wrap and freeze for later.)

Prep Time: 25 minutes; Bake time: 55 minutes; Servings: 24; Serving Size: 1 slice

Zucchini Noodles with Tomato Medley

Zucchini Noodles with Tomato Medley

Zucchini Noodles with Tomato Medley

A spiralizer is a great kitchen tool that can convert almost any vegetable (i.e. zucchini, carrot, beet or parsnip) into a linguine-like noodle. If you don't have a spiralizer at home, use a vegetable peeler to make make this recipe! Run the blade of your vegetable peeler along the length of the zucchini to make thick ribbons. Then, slice each ribbon length-wise once again to make a shape that is about the width of the fettuccine noodle. Have fun and enjoy!
Ingredients
2 tablespoons olive oil
3 cloves of garlic, minced
1 small onion, diced
1 ½ -2 cups cherry tomatoes, red and yellow, kept whole
2 medium zucchinis, spiralized
3 chicken sausages, sliced into coins
1 tablespoon Italian Seasoning
pinch of salt and pepper to taste
1 teaspoon lemon zest (optional)
Parmesan cheese and fresh basil as optional toppings
Directions:
1. Brown chicken sausage slices on stove top or in oven according to package instructions; keep warm and set aside for later use.
2. Heat olive oil in a large skillet over medium heat. Add garlic and onions; cook for 2-3 minutes or until garlic turns a golden color. Cook until tender.
3. Add tomatoes. Stirring occasionally, cook tomatoes until outer skins start to weaken and tomatoes burst open; 5-7 minutes.
4. Add spiralized zucchini (zucchini noodles) to the skillet. Also, add lemon zest if desired. Tossing frequently, cook noodles for 3-4 minutes or until just tender.
5. Remove skillet from heat. Stir in chicken sausage, Italian Seasoning, salt and pepper to taste.
6. Top dish with Parmesan cheese and fresh basil. Enjoy!
Prep Time: 15 minutes; Cook Time: 25 minutes; Servings: 4-6 cups; Serving Size: 1 cup; Cost per Serving: Approximately $3.48

Recipe developed by Lauren Haska, MS, RD

5-Minute Black Bean Dip

5-Minute Black Bean Dip

5-Minute Black Bean Dip

Need a quick snack? Full of protein, fiber and iron, this nutritious dip can be made in just five minutes or less. Enjoy it with assorted veggies or whole grain chips for an added crunch!
Ingredients:
2 (14 ounce) cans low-sodium black beans, drained and rinsed
3/4 cup salsa
4 garlic cloves, minced
2 teaspoons fresh lime juice
1 teaspoon ground cumin
1 teaspoon water
⅛ teaspoon salt
¼ cup cilantro, minced
Diced jalapeños, avocado, tomatoes, onions, cilantro and cheese as optional toppings
Assorted vegetables or whole grain tortilla chips for serving
Directions:
1. Puree the black beans, salsa, garlic, lime juice, cumin, water and salt in a food processor or blender until smooth.
2. Add the cilantro; pulse or stir it into mixture until well-combined. Transfer dip to a serving bowl.
3. Top dip with extra cilantro, tomatoes, onions, avocado, jalapeños and cheese if desired. Serve with fresh-cut vegetables or whole grain tortilla chips. Enjoy!
Prep Time: 5 minutes; Servings: 10; Serving Size: 1/4 cup; Cost per Serving: Approximately $0.24

Recipe from cookincanuck.com