Quick Tomato Salsa

Quick Tomato Salsa

Prep time: 5 minutes
Makes: 2 cups
Serving Size 2 tablespoons

Ingredients

1 can (15 ounces) diced tomatoes
1⁄4 cup onion, chopped (1⁄4 medium onion or 2 green onions, chopped including green tops)
1 clove garlic, chopped or 1/4 teaspoon garlic powder
1 lime, squeezed for juice
1 can (4 ounces) diced green chilies
1⁄4 cup fresh cilantro leaves, loosely packed

Directions

1. Combine Ingredients, except cilantro, in a blender and blend to desired consistency.
2. Finely chop cilantro and stir into other Ingredients.
3. Serve immediately or refrigerate in airtight container for up to 1 week.

Notes

• No blender? Make a chunky salsa by cutting all Ingredients to desired size before mixing.
• Try adding drained canned corn or black beans with cilantro.
• Make ahead to allow flavors to blend.
• Freeze extra lime juice to use later.

Pinto Bean Dip

Pinto Bean Dip

Prep time: 5 minutes
Makes: 28 tablespoons
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) pinto beans, rinsed and drained
1 can (4 ounces) mild jalapeño peppers
1 Tablespoon vegetable oil
1 Tablespoon barbecue sauce or ketchup
1 Tablespoon water
1⁄2 teaspoon onion powder
1⁄8 teaspoon each salt and pepper

Directions

1. For a smooth dip, place Ingredients in a blender and blend until smooth.
2. For a chunky dip, mash beans well with a fork or potato masher, stir in remaining Ingredients.
3. Add additional water as needed for desired consistency.
4. Refrigerate leftovers within 2 hours.

Notes

• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Farmers Market Salsa

Farmers Market Salsa

Prep time: 15 minutes
Makes: 64 tablespoons
Serving Size 2 Tablespoons

Ingredients

1⁄2 cup corn (canned and drained, frozen, or fresh cooked)
1 can (15 ounces) black beans, drained and rinsed
1 cup fresh diced tomatoes
1⁄2 cup diced onion
1⁄2 cup diced green pepper
2 Tablespoons lime juice
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
1⁄2 cup picante sauce

Directions

1. Combine all Ingredients in a large bowl. Chill until serving time.
2. Drain before serving.
3. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Watermelon Salsa

Watermelon Salsa

Prep time: 15 minutes
Makes: 32 tablespoons
Serving Size 2 tablespoons

Ingredients

2 cups small cubes of watermelon
1⁄4 cup chopped green onions
1⁄4 cup red onion, finely chopped
1 Tablespoon rice vinegar
1 Tablespoon chopped cilantro
1⁄4 teaspoon ground cumin

Directions

1. In a medium bowl, mix all of the Ingredients.
2. Refrigerate leftovers within 2 hours.

Notes

• Serve salsa with burritos, tacos, fish or grilled meat.
• Try adding corn, chile peppers, or chopped avocado.
• If you do not have vinegar, try lemon or lime juice.

Peanut Butter Yogurt Dip

Peanut Butter Yogurt Dip

Prep time: 5 minutes
Makes: 12 tablespoons
Serving Size 2 tablespoons

Ingredients

1⁄2 cup nonfat plain yogurt
1⁄4 cup peanut butter
3⁄4 teaspoon cinnamon (optional)

Directions

1. In a small bowl, mix together yogurt and peanut butter. Add cinnamon, if desired.
2. Serve with slices of fruit or vegetables.
3. Refrigerate leftovers within two hours.

Notes

• To avoid peanut butter, try sunflower seed butter.

Kiwi Salsa

Kiwi Salsa

Prep time: 15 minutes
Makes: 16 tablespoons
Serving Size 2 tablespoons

Ingredients

1 cup kiwi, peeled and chopped (about 2 kiwi)
2 Tablespoons onion, finely chopped (try red or sweet)
1 Tablespoon jalapeno pepper, minced (seeds removed)
1 Tablespoon cilantro, finely chopped
1 Tablespoon fresh lime juice
1⁄8 teaspoon salt

Directions

1. Combine all Ingredients in a medium bowl and stir gently to combine.
2. Refrigerate leftovers within 2 hours.

Notes

• Try with tacos, tostadas, fish, chicken, and more. 
• Texture will be best when freshly made.

Refried Beans

Refried Beans

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 servings
Serving Size 1/4 cup

Ingredients

1 1⁄4 cups or 1 can (15 to 16 ounces) cooked beans (pinto or other type)
1 Tablespoon oil
2 Tablespoons chopped onion
1 clove minced garlic or 1/4 teaspoon garlic powder
1⁄4 teaspoon ground cumin (or try substituting 1/2 teaspoon chili powder)

Directions

1. Drain beans and reserve liquid. (Rinse canned beans to reduce sodium.)
2. Heat oil in a skillet. Add onion and garlic. Sauté until onion is soft.
3. Mash beans and cumin into onion mixture in skillet. Use a potato masher or back of a spoon.
4. Add reserved liquid or water (1 Tablespoon or more) until desired consistency is reached.
5. Cook and stir bean mixture on medium heat until heated through, 3 to 5 minutes.
6. Refrigerate leftovers within 2 hours.

Ranch Dressing

Ranch Dressing

Prep time: 5 minutes
Makes: 6 servings
Serving Size 2 tablespoons

Ingredients

1⁄4 cup low-fat mayonnaise
1⁄2 cup low-fat buttermilk
1 teaspoon dried parsley
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄4 teaspoon each salt and pepper

Directions

1. Combine all ingredients in a small bowl and stir until smooth. Cover and chill until ready to serve.
2. Refrigerate leftovers within 2 hours.

Notes

• For a thinner dressing, add an extra 2 to 3 tablespoons of low-fat buttermilk.

Ranch Dip

Ranch Dip

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 cup low-fat cottage cheese
1 cup low-fat plain yogurt, depending on thickness desired
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄2 teaspoon garlic powder or 2 cloves garlic, minced
1⁄2 teaspoon onion powder
2 sprigs of parsley, chopped or 1 teaspoon dried parsley flakes

Directions

1. For a chunky dip, mix cottage cheese, yogurt and seasonings of your choice in a bowl.
2. For a smoother dip, mash cottage cheese with a fork before adding yogurt and seasonings.
3. For a smooth dip, blend all ingredients in a blender.
4. Refrigerate leftovers within 2 hours.

Quick Tomato Pasta Sauce

Quick Tomato Pasta Sauce

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

2 teaspoons vegetable oil
2 cloves garlic minced or 1/2 teaspoon garlic powder
1 can (14.5 ounces) diced or crushed tomatoes
1⁄4 teaspoon each salt and pepper
1 Tablespoon lemon juice (optional)
1⁄4 teaspoon red pepper flakes (optional)

Directions

1. In a medium saucepan, heat vegetable oil over medium heat. Add garlic and cook for 1 minute. (If using garlic powder, omit oil and skip this step).
2. Add tomatoes, lemon juice, salt, pepper and red pepper flakes, if desired. Cook until heated through, stirring occasionally. For a thicker sauce, cook an extra 10 to 20 minutes to allow more of the liquid to evaporate.
3. Refrigerate leftovers within 2 hours.

Peach Salsa

Peach Salsa

Prep time: 15 minutes
Makes: 16 servings
Serving Size 2 tablespoons

Ingredients

1 cup chopped peaches, canned or fresh (about 1.5 to 2 medium fresh)
1 large tomato, chopped
1 bell pepper, seeded and chopped
1⁄2 cup chopped onion (1⁄2 medium onion)
1⁄2 cup chopped cilantro
1 Tablespoon lime juice
1⁄4 teaspoon each salt and pepper

Directions

1. Combine peaches, tomato, bell pepper, onion and cilantro in a large bowl. Add lime juice, salt and pepper and gently stir to mix.
2. Cover and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor, add cayenne pepper or diced jalapeno peppers.
• Serve with fresh vegetables, crackers or Food Hero Baked Tortilla Chips.
• Try with tacos, tostadas, fish, chicken, and more.

Low-Fat Tartar Sauce

Low-Fat Tartar Sauce

Prep time: 5 minutes
Makes: 4 servings
Serving Size 2 Tablespoons

Ingredients

1⁄2 cup nonfat plain yogurt or nonfat sour cream
1 Tablespoon chopped pickle or relish (sweet or dill)
2 teaspoons dried minced onion or 1 tablespoon minced fresh onion
1 teaspoon dried parsley flakes or 1 tablespoon chopped fresh parlsey
1 teaspoon mustard
2 drops hot pepper sauce (optional)

Directions

1. In a small bowl, combine all the ingredients.
2. Serve immediately or cover and refrigerate until used.
3. Refrigerate leftovers within 2 hours.

Lemony Garbanzo Bean Dip

Lemony Garbanzo Bean Dip

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 cup low-fat sour cream
2 Tablespoons lemon juice
1 Tablespoon oil
1⁄2 teaspoon cumin
1 teaspoon hot sauce
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 Tablespoons or more cilantro, chopped

Directions

1. For a smooth dip, place all ingredients in a blender and blend until smooth. OR for a chunky dip, mash beans well with a fork or potato masher then stir in remaining ingredients.
2. Add additional liquid as needed for desired consistency.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze extra lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Kale Dip

Kale Dip

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 12 servings
Serving Size 2 tablespoons

Ingredients

1 1⁄2 teaspoons oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
3 cups kale, thinly sliced
1⁄8 teaspoon salt
1 cup low-fat cottage cheese
1⁄2 teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper
1 Tablespoon lemon juice

Directions

1. Heat oil in a pan over medium heat. Add garlic and kale and season with salt. Cook, uncovered, stirring occasionally until tender, about 3 to 4 minutes. Let cool.
2. Transfer kale to a blender. Add cottage cheese and puree until smooth.
3. Season with red pepper flakes and lemon juice.
4. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped)
• No blender? Make chunky version! Finely chop kale and garlic before cooking. Mash dip with fork.
• Try adding onion or garlic powder, dill weed or curry powder for a flavor boost.
• Can be made ahead and refrigerated for up to 3 days.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze extra lemon juice to use later.

Hummus (with tahini)

Hummus (with tahini)

Prep time: 5 minutes
Makes: 12 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
1 1⁄2 Tablespoons vegetable oil
2 Tablespoons water
1 clove garlic or 1/4 teaspoon garlic powder
1 Tablespoon tahini (sesame seed paste)

Directions

1. Place all ingredients in a blender 
2. Blend until desired consistency (more time for smooth dip, less for a chunky dip).
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

OR

1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
2. Mix with other ingredients in a small bowl.
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

Notes

• Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
• Freeze extra lemon juice to use later. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Hummus (no tahini)

Hummus (no tahini)

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
2 teaspoons vegetable oil
1⁄2 cup nonfat plain yogurt
1 clove garlic, or 1/4 teaspoon garlic powder
1⁄4 teaspoon black pepper
1⁄2 teaspoon ground cumin

Directions

1. Place all ingredients in a blender.
2. Blend to desired consistency (more time for smooth dip, less for a chunky dip).
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

OR

1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
2. Mix with other ingredients in a small bowl.
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

Notes

• Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze exrta lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Honey Mustard Dressing

Honey Mustard Dressing

Prep time: 5 minutes
Makes: 6 servings
Serving Size 2 Tablespoons
Chill Time: 30 minutes

Ingredients

1⁄2 cup low-fat plain yogurt
3 Tablespoons nonfat or 1% milk
1 Tablespoon honey
2 teaspoons mustard

Directions

1. Combine all ingredients in a small bowl and stir until smooth. Cover and chill for 30 minutes before serving.
2. Refrigerate leftovers within 2 hours.

Notes

• For a stronger flavor, add an extra 1 to 2 teaspoons mustard.
• This recipe works with all types of mustard!
• Honey is not recommended for children under 1 year old.

Chunky Black Bean Dip

Chunky Black Bean Dip

Prep time: 10 minutes
Makes: 24 servings
Serving Size 2 tablespoons

Ingredients

1 can (15 ounces) black beans, rinsed, drained
1⁄2 cup onion, diced
1 small bell pepper, diced
1 medium tomato, diced
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon chili powder
1 Tablespoon apple cider vinegar

Directions

1. For a smooth dip, place ingredients in a food processor or blender and process until smooth OR For a chunky dip, mash beans well with a fork or potato masher, stir in remaining ingredients. Add additional liquid as needed for desired consistency.
2. Add salt and pepper to taste. 
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Beet Dip

Beet Dip

Prep time: 10 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

2 cans (14 ounces each) beets, drained or 3 cups cooked fresh beets
1⁄4 cup lemon juice
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 teaspoons ground cumin
1⁄4 teaspoon each salt and pepper
2 Tablespoons sesame tahini (optional)

Directions

1. In a blender or food processor, combine beets, lemon juice, garlic, cumin, salt, pepper and tahini, if desired. Blend until smooth. For a thinner consistency, add 1 to 2 tablespoons water or beet juice.
2. Cover and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with carrot, celery or jicama sticks.
• Make a chunky version if you don’t have a blender or food processor; mash beets with a potato masher or fork to desired consistency.  Add remaining ingredients and water or beet juice if needed.

Pumpkin Fruit Dip

Pumpkin Fruit Dip

Prep time: 5 minutes
Yield: 26 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounce) pumpkin (about 1 ¾ cups cooked pumpkin)
1 cup low-fat ricotta cheese or plain yogurt or low-fat cream cheese
3⁄4 cup sugar
1 1⁄2 teaspoons cinnamon
1⁄2 teaspoon Nutmeg

Directions

1. In a large bowl, combine pumpkin, ricotta cheese or yogurt, sugar, cinnamon and nutmeg. Stir until smooth.
2. Refrigerate leftovers within 2 hours.

Notes

• Serve with apple slices, bananas or grapes. 
• For a smoother texture, use a hand mixer or food processor to mix ingredients.