Raspberry Oatmeal Bars

Raspberry Oatmeal Bars

Prep time: 20 minutes
Cooking time: 45 minutes
Makes: 12 bars
Serving Size 1 bar

Ingredients

CRUST AND TOPPING
1⁄2 cup flour
1⁄4 cup brown sugar
1 cup quick oats
3 Tablespoons butter or margarine
2 Tablespoons applesauce
1 Tablespoon orange juice

FILLING
1 Tablespoon flour
1 Tablespoon brown sugar
1 1⁄2 teaspoons orange juice
2 cups raspberries (fresh or frozen)

Directions

1. Preheat oven to 375 degrees. Spray or lightly oil an 8”x 8” baking pan.
2. Crust and topping: Mix flour and sugar in a bowl. Cut butter into mixture until crumbly. Mix in oats. Set half aside for topping.
3. To remaining mixture, stir in applesauce and orange juice. Press in bottom of baking pan.
4. Filling: Combine flour, sugar, juice and raspberries. Mix well.
5. Spread filling on crust. Sprinkle with topping.
6. Bake 40-45 minutes. Cool. Cut into 12 bars.

Wheat Berry Salad

Wheat Berry Salad

Prep time: 20 minutes
Cooking time: 1 hour
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 cup dry wheat kernels
1 1⁄4 cups carrots, peeled and diced
1 1⁄4 cups red bell pepper, seeded and diced (about 2 small peppers)
1 cup celery, diced
1⁄2 cup green onions, sliced
1⁄4 cup fresh parsley, minced
1⁄2 cup unseasoned rice vinegar
2 Tablespoons water
1 1⁄2 teaspoons vegetable oil
1⁄2 teaspoon garlic powder
1⁄4 teaspoon salt

Directions

1. Place dry wheat kernels in a large saucepan and add water to cover by 3 inches. Bring to a rolling boil, then reduce heat to a simmer. Cover and continue to simmer for 1 hour, or until the wheat kernels are tender but still chewy. Drain the cooked wheat berries and rinse with cold water. Place in a large mixing bowl.
2. Add the carrots, celery, bell pepper, onions and parsley to the wheat berries in the mixing bowl.
3. In a separate bowl, stir together the rice vinegar, water, vegetable oil, garlic powder and salt. Pour dressing over the salad and mix until salad is well coated.
4. Refrigerate leftovers within 2 hours

Spaghetti Squash

Spaghetti Squash

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 whole spaghetti squash

Topping Ingredients as you choose

Directions

1. Wash the skin and cut squash in half lengthwise, crosswise or in 1-inch rings. If squash is too tough to cut, microwave or bake for a few minutes until squash is warm to the touch and soft enough to cut.
2. Remove seeds and stringy fibers with a spoon.
3. Cook squash. The squash flesh should be easily pierced by a fork when done.
4. Microwave (shortest cooking time). Place squash cut side down on a microwave-safe dish with 1 to 2 tablespoons water. Cook on HIGH for about 12 minutes for a medium sized squash.  Time will vary depending on size of squash and power of the microwave.  Squash is done when the shell can be pierced with a fork and the .flesh separates into strands.
5. Let sit for 10 minutes or until squash is cool enough to handle. Use a fork to gently scrape the inside of the squash to make spaghetti-like strands.
6. Refrigerate leftovers within 2 hours.

OR

1. Wash the skin and cut squash in half lengthwise, crosswise or in 1-inch rings. If squash is too tough to cut, microwave or bake for a few minutes until squash is warm to the touch and soft enough to cut.
2. Remove seeds and stringy fibers with a spoon.
3. Cook squash. The squash flesh should be easily pierced by a fork when done.
4. Bake in the oven. Choose a baking temperature between 350 to 425 degrees. Line a baking dish with foil for easier clean up.
   1. -  For a “roasted” flavor, rub cut edges with a little vegetable oil (optional), place cut side down in the pan and bake uncovered.
   2. -  For a “steamed” texture, add ½ cup water to the pan and cover with foil.
5. Check for doneness after about 40 minutes.  Larger squash and lower oven temperatures may take longer to cook. Squash is done when the shell can be pierced with a fork and the flesh separates into strands.
6. Let sit for 10 minutes or until squash is cool enough to handle. Use a fork to gently scrape the inside of the squash to make spaghetti-like strands.
7. Refrigerate leftovers within 2 hours.

Notes

• Season the squash with a little salt and pepper or try nutmeg, onion or garlic powder.
• Top with your favorite pasta sauce. Try our Quick Tomato Pasta Sauce.
• Try sautéed mushrooms, onions or other veggies.
• Add a sprinkling of cheese.
• Include beans, tofu, cooked chicken, or cooked meat to make a one dish meal

Fiesta Barley Salad

Fiesta Barley Salad

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup raisins, or other dried fruit
1 cup frozen peas, or other vegetables (fresh, frozen or canned and drained)
3 cups lettuce, washed and chopped
1 can (15 ounces) mandarin oranges, drained
1⁄2 cup green onions, sliced thin (can use any onions)
1 Tablespoon vinegar (rice vinegar or any others)
3 Tablespoons vegetable oil

Directions

1. Place barley and water in a 2-3 quart saucepan. Bring to boil, then turn to low. Cover and cook for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining Ingredients. Mix well.
4. Refrigerate leftovers within 2 hours.

Notes

• Try substituting different fruits and vegetables

Creamy Potato Leek Soup

Creamy Potato Leek Soup

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 8 cups

Ingredients

3 leeks (about 3 cups diced
3 potatoes (about 3 cups diced)
2 Tablespoons butter or margarine
4 1⁄2 cups chicken broth
1⁄4 cup 1% milk
2 garlic cloves, minced or 1/2 teaspoon garlic powder
1⁄2 teaspoon black pepper

Directions

1. Remove root and green tops from leeks.  Slice in half lengthwise and rinse well under running water.  Slice crosswise into ¼ inch slices. 
2. Scrub potatoes well; cut into small cubes.
3. Melt butter or margarine in a 2-quart saucepan over medium heat.
4. Add garlic and chopped leeks. Cook until softened.
5. Add potatoes and enough broth to cover.  Cover pan and simmer until potatoes are soft.  Mash with a potato masher or fork until potatoes are fairly smooth. 
6. Add remaining broth, milk and pepper.  Simmer for about 5 minutes.
7. Refrigerate leftovers within 2 hours.

Almond Rice Pudding

Almond Rice Pudding

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

3 cups almond milk
1 cup white or brown rice, uncooked
1⁄4 cup sugar
1 teaspoon vanilla
1⁄4 teaspoon almond extract
cinnamon to taste
1⁄4 cup toasted almonds (optional)

Directions

1. Combine almond milk and rice in a 2-3 quart saucepan, and bring to a boil.
2. Reduce heat and simmer for 1/2 hour with the lid on until the rice is soft.
3. Add sugar, vanilla, almond extract and cinnamon. Stir and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite berries to the top for some color and a yummy taste!
• Add an extra cup of almond milk for a creamier texture.
• No almond milk? Use non-fat or 1% milk and 1½ teaspoons almond extract.

Hot Apple Orange Cider

Hot Apple Orange Cider

Prep time: 5 minutes
Cooking time: 2 hours
Makes: 12 cups
Serving Size 1 cup

Ingredients

64 fluid ounces 100% apple juice (8 cups)
32 fluid ounces water (4 cups)
2 oranges
12 whole cloves
2 allspice peppercorns
6 cinnamon sticks

Directions

1. In a 4 quart stock pot, add apple juice, water, oranges (cut in half) and all the spices.
2. Bring to a boil and simmer for 2 hours.
3. Serve hot and enjoy!
4. Refrigerate leftovers within 2 hours.

Healthy Carrot Cake Cookies

Healthy Carrot Cake Cookies

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 48 cookies
Serving Size 2 cookies

Ingredients

1⁄2 cup packed brown sugar
1⁄2 cup sugar
1⁄2 cup oil
1⁄2 cup applesauce or fruit puree
2 eggs
1 teaspoon vanilla
1 cup flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground ginger
2 cups old fashioned rolled oats (raw)
1 1⁄2 cups finely grated carrots (about 3 large carrots)
1 cup raisins or golden raisins

Directions

1. Heat oven to 350 degrees.
2. In a large bowl, mix sugars, oil, applesauce, eggs, and vanilla thoroughly.
3. In a separate bowl, stir dry Ingredients together.
4. Blend dry Ingredients into wet mixture. Stir in raisins and carrots.
5. Drop by teaspoonfuls on greased baking sheet.
6. Bake 12 to 15 minutes until golden brown.
7. Store in airtight container.

Skillet Granola

Skillet Granola

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 1/3 cup

Ingredients

1⁄3 cup vegetable oil
3 Tablespoons honey
1⁄4 cup powdered milk
1 teaspoon vanilla
4 cups uncooked, old fashioned rolled oats
1⁄2 cup sunflower seeds
1 cup raisins

Directions

1. Warm oil and honey in a skillet for one minute over medium heat (300 degrees in an electric skillet). Add powdered milk and vanilla.
2. Stir in oats and sunflower seeds, and mix until coated with oil and honey mixture. Heat over medium heat. Stir until oatmeal is slightly brown.
3. Take off heat. Stir in raisins.
4. Cool mixture. Store in an airtight container (jar or plastic bag).

Notes

• Try baking this dish instead. Once the first six Ingredients are combined transfer to a baking pan and bake at 325 degrees Fahrenheit for twenty minutes or until golden brown, stirring half way through.
• Try adding any of these Ingredients: one teaspoon cinnamon, chopped nuts, dried fruit, wheat germ, or coconut.
• Serve with milk, yogurt, ice cream, and/or fresh or canned fruit.
• Honey is not recommended for children under 1 year old.

Savory Oatmeal

Savory Oatmeal

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1⁄2 cup non-fat or 1% milk
1 1⁄2 cups reduced-sodium chicken broth
1⁄2 cup steel cut oats
1⁄3 cup reduced-fat cheddar cheese, shredded
1⁄4 cup green onion, diced
1⁄2 cup tomatoes, diced

Directions

1. Combine milk and broth in a medium saucepan over high heat. Heat until mixture starts to boil.
2. Stir in oats and reduce heat to a simmer. Cook for 25 to 30 minutes, stirring occasionally, until liquid is absorbed. Oats should be tender and cooked through.
3. Stir in cheese and green onion. Top with tomatoes.
4. Refrigerate leftovers within 2 hours.

Indian Vegetable and Rice Skillet Meal

Indian Vegetable and Rice Skillet Meal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or 1/2 teaspoon ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon ground cumin
2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt (optional)
2 1⁄2 cups water
1 can (15.5 ounces) kidney beans, drained and rinsed

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
3. Add remaining Ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 20-25 minutes. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
• Try using brown rice instead of white, and increase the simmering time to 45 minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Kale and Cranberry Stir-fry

Kale and Cranberry Stir-fry

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 teaspoon oil
1⁄4 cup chopped onion (1⁄4 medium onion)
1⁄4 cup dried cranberries
1 clove garlic, minced or 1/4 teaspoon garlic powder
6 cups chopped kale (leaf portion, no stems)
Juice from 1/2 orange (about 1/4 cup)

Directions

1. Add oil and onion to large skillet. Stir and saute over medium-high heat (350 degrees in an electric skillet) until onion is clear.
2. Add cranberries and garlic. Continue to saute for 2 to 3 minutes.
3. Add kale. Pour or squeeze orange juice over top of kale. Continute to stir fry for about 5 minutes until kale is wilting and hot.
4. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped

Rhubarb Blueberry Crisp

Rhubarb Blueberry Crisp

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 5 cups
Serving Size 1/2 cup

Ingredients

TOPPING
1⁄2 cup packed brown sugar
1⁄2 cup flour
1⁄2 cup old fashioned rolled oats
1⁄4 cup melted margarine or butter

FRUIT FILLING
3 cups chopped rhubarb
3 cups blueberries
2 Tablespoons cornstarch
1⁄2 cup sugar
1 cup cranberry juice
1 teaspoon vanilla

Directions

1. Mix the brown sugar, flour and oats in a bowl. Stir in the margarine. Set aside.
2. Spread the rhubarb and blueberries in an 8-inch baking dish.
3. In a 2-3 quart saucepan, mix cornstarch and sugar and stir in the juice. Cook over medium heat until thickened, stirring constantly.
4. Add the vanilla and pour mixture over the rhubarb and blueberries.
5. Crumble the oat mixture on top of the fruit.
6. Bake at 350 degrees for 45 minutes.
7. Serve warm or cold. Refrigerate leftovers within 2 hours.

Notes

• Try strawberries instead of blueberries.
• Use apple or grape juice instead of cranberry juice

Potato Wedges

Potato Wedges

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 24 wedges
Serving Size About 3 wedges each

Ingredients

3 large baking potatoes
3 Tablespoons vegetable oil
1 1⁄2 teaspoons paprika
1 1⁄2 teaspoons garlic powder
1 1⁄2 teaspoons chili powder
1 1⁄2 teaspoons onion powder

Directions

1. Preheat oven to 450 degrees F.
2. Scrub potatoes well but do not peel.
3. Cut each potato into 8 wedges, lengthwise.
4. Mix oil, paprika, garlic powder, chili powder, and onion powder together. Spread the mixture on the sides of each potato wedge.
5. Place on a baking sheet with space between wedges.
6. Bake for 30 minutes in preheated oven.
7. Refrigerate leftovers within 2 hours.

Notes

• Covering the baking sheet with foil under the potatoes will help with clean-up.
• Adjust the seasoning to your taste.
• Baking time can vary according to size of the wedges; test for doneness by poking with a fork

Fabulous Fig Bars

Fabulous Fig Bars

Prep time: 45 minutes
Cooking time: 30 minutes
Makes: 24 bars (about 2.5 x 2 inches)
Serving Size 1 bar (about 2.5 x 2 inches)

Ingredients

16 ounces stemmed, chopped dried figs
1⁄2 cup chopped walnuts
1⁄3 cup sugar
1⁄4 cup orange juice (juice from 1/2 orange)
2 Tablespoons hot water
1⁄2 cup margarine or butter, softened
1 cup packed brown sugar
1 large egg
1 1⁄2 cups all-purpose flour
1⁄2 teaspoon baking soda
1 1⁄4 cups old fashioned rolled oats

Directions

1. Preheat oven to 350 degrees. Lightly spray or oil a 9x13-inch baking pan.
2. Combine figs, walnuts, sugar, orange juice and hot water in a mixing bowl and set aside.
3. Mix together margarine and brown sugar until creamy. Add egg and mix until smooth.
4. Mix flour and baking soda. Stir into egg mixture. Blend in oats to make soft dough.
5. Reserve 1 cup of dough for topping. With floured fingertips, press the remaining dough into a thin layer on the bottom of baking pan.
6. Spread fig mixture evenly over the dough. Crumble reserved dough over top, allowing fig mixture to show.
7. Bake 30 minutes or until golden brown. Cool completely in baking pan. Cut into 24 bars (about 2.5 x 2 inches)

Blueberry Bling

Blueberry Bling

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 2 cups
Serving Size 1/2 cup 

Ingredients

3 cups frozen or fresh blueberries
2 teaspoons margarine or butter, softened
1 Tablespoon all-purpose flour
1 Tablespoon brown sugar
1⁄2 cup old fashioned rolled oats
1⁄2 teaspoon cinnamon

Directions

1. Preheat the oven to 375 degrees F.
2. Place frozen blueberries in a 9-inch pie plate. If using fresh blueberries, wash and drain before placing in a 9-inch pie plate.
3. In a small bowl, use a fork to mix margarine, flour, sugar, oats and cinnamon.
4. Sprinkle oat mixture over the blueberries.
5. Bake for about 25 minutes. Enjoy while warm!
6. Refrigerate leftovers within 2 hours.

Zucchini Stir-Fry

Zucchini Stir-Fry

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon vegetable oil
2 cups chopped zucchini
2 cups chopped green or red bell peppers
1 cup chopped onion (1 medium onion)
2 teaspoons soy sauce
1⁄2 teaspoon garlic powder

Directions

1. Heat the oil in a large skillet. Add the chopped zucchini, peppers and onions to the skillet.
2. Cook over medium high heat until the veggies are lightly brown, about 4 to 6 minutes. Stir a few times while cooking.
3. Season vegetables with soy sauce and garlic powder. Stir and cook for 2 minutes.
4. Refrigerate leftovers within 2 hours

Rice Salad

Rice Salad

Prep time: 10 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 cups cooked brown rice, cooled
1⁄4 cup chopped celery
1 apple, chopped (about 1 ½ cups)
1⁄4 cup raisins
2 Tablespoons chopped almonds
1⁄2 cup low-fat plain yogurt
2 teaspoons orange juice
2 teaspoons sugar

Directions

1. Combine rice, celery, apple, raisins, and almonds in a medium bowl and mix well.
2. Combine yogurt, orange juice, and sugar and stir until sugar dissolves.
3. Pour the yogurt mixture over the rice mixture and mix well. Cover and refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Add any of your favorite fruits for variety.
• Make this a whole grain recipe by using brown rice instead of white rice

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.

Orange Rice Salad

Orange Rice Salad

Prep time: 15 minutes
Makes: 5 cups
Serving Size 2/3 cup
Chill Time: 1 hour

Ingredients

2 cups cooked, cooled brown rice
1⁄2 cup celery, diced
3⁄4 cup raisins or other dried fruit
1⁄4 cup chopped nuts
2 Tablespoons vegetable oil
1 Tablespoon orange juice or vinegar
1⁄4 cup parsley, chopped or 1 teaspoon dried parsley
3 green onions, washed and thinly sliced
1 can (15 ounces) mandarin oranges with juice
1⁄4 teaspoon each salt and pepper

Directions

1. Mix all Ingredients together in medium-sized bowl.
2. Chill for an hour to allow flavors to blend.
3. Refrigerate leftovers within 2 hours.

Notes

• Try adding 2/3 cup diced green peppers or other crunchy vegetables.