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.
Source: http://foodhero.org/recipes/raspberry-oatm...

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
Source: http://foodhero.org/recipes/kale-and-cranb...

Oriental Citrus Chicken

Oriental Citrus Chicken

Oriental Citrus Chicken.jpg

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
3 chicken breasts, boned, skinned, and cut into 2-inch pieces
2 slices fresh ginger root, peeled and minced, or 1/2 teaspoon ground ginger
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 can (8 ounce) pineapple chunks, drained (save juice)
1 1⁄2 cups orange juice
1 cup chicken broth or water (see Notes)
2 Tablespoons vinegar
4 cups sliced vegetables, (such as celery, green peppers, onions, and mushrooms)
2 Tablespoons soy sauce
1 Tablespoon sugar
2 Tablespoons cornstarch
1 medium tomato, cut in wedges

Directions

  1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet).
  2. Add chicken, ginger and garlic, and cook 5 minutes or until chicken is no longer pink.
  3. Add pineapple juice, 1 cup of orange juice, chicken broth and vinegar. Cover and simmer for 5 minutes.
  4. Add sliced vegetables. Cover and cook 3 minutes.
  5. Mix remaining 1/2 cup orange juice, soy sauce, sugar and cornstarch together in a small bowl. Stir until smooth. Add to skillet and cook, stirring constantly, until mixture comes to a boil and thickens.
  6. Add tomato wedges and pineapple chunks.
  7. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Serve with brown rice for a more complete meal
Source: http://foodhero.org/recipes/oriental-citru...

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)
Source: http://foodhero.org/recipes/fabulous-fig-b...

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
Source: http://foodhero.org/recipes/rice-salad

Watermelon Cooler

Watermelon Cooler

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

Ingredients

3 cups cubed watermelon, with seeds removed
1⁄2 cup orange juice

Directions

  1. Place watermelon and juice in blender. Put lid on tightly.
  2. Blend until smooth.
  3. Drink immediately.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Juice from 1/2 orange (about 1/4 cup)
Source: http://foodhero.org/recipes/watermelon-coo...

Yogurt Popsicles

Yogurt Popsicles

Prep time: 5 minutes
Makes: 24 popsicles
Serving Size 2 popsicles
Chill Time: 2 to 3 hours

Ingredients

1 quart low fat vanilla yogurt
1 can frozen orange juice concentrate (6 ounce can)

Directions

  1. Stir all the Ingredients together.
  2. Spoon into 24 popsicle molds or small waxed paper cups. Insert wooden craft sticks in the center of each popsicle.
  3. Freeze about 2 to 3 hours depending on the size of the popsicle.
  4. Refrigerate or freeze leftovers within 2 hours.

Notes

  • For variety, substitute any other frozen juice concentrate such as grape, raspberry or pineapple or use fruited yogurts. 
  • Children can: open the juice, stir things together, use a spoon to fill small cups, and put the sticks in.
Source: http://foodhero.org/recipes/yogurt-popsicl...

Green Beans with Onions and Almonds

Green Beans with Onions and Almonds

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 Tablespoon margarine or butter
1 small onion (1/2 cup chopped or sliced)
1⁄4 cup almonds, chopped, sliced or slivered
2 Tablespoons brown sugar
2 Tablespoons orange juice (juice from 1/4 orange)
1 Tablespoon mustard
4 cups green beans, fresh (cooked), frozen or canned (drained)

Directions

  1. Melt margarine in a medium skillet over medium heat. Add onion and almonds and cook until onions are tender.
  2. In a small bowl, mix together brown sugar, orange juice and mustard. Stir into onion mixture.
  3. Cook 2 to 3 minutes, until sauce begins to thicken. Stir in green beans and cook for 3 to 5 minutes, or until heated through.
  4. Refrigerate leftovers within 2 hours.

Notes

  • 4 cups of green beans is about 1 pound fresh OR 16 ounces frozen OR 2 cans (15 ounces each)
  • To cook fresh green beans:
  • Wash and trim green beans. Cut or snap into desired length. Place in a small saucepan and fill with enough water to cover beans. Bring to a boil. Cover and cook until crisp-tender, about 5 to 7 minutes. Drain beans and set aside.
  • For extra flavor, add ¼ cup dried cranberries to the skillet along with the green beans.
Source: http://foodhero.org/recipes/green-beans-on...

Spring Green Salad

Spring Green Salad

Prep time: 15 minutes
Makes: 10 servings
Serving Size 1 cup

Ingredients

6 ounces spinach (about 7 cups)
3 oranges
1 1⁄2 cups strawberries, halved
1 cup walnut pieces (toasted if desired) 

DRESSING
1 teaspoon sugar
1⁄4 teaspoon paprika
2 Tablespoons orange juice (juice from 1/4 orange)
1 Tablespoon lemon juice
1 1⁄2 teaspoons vinegar
1 teaspoon finely chopped onion
2 Tablespoons salad oil

Directions

  1. Wash and dry spinach, tear into pieces, and chill.
  2. To prepare orange: Cut off peel and membrane of outer part of the sections. Using a paring knife gently cut out sections from membrane edges. You end up with orange sections with no outer membrane.
  3. To make dressing: Combine all ingredients in a jar and shake well or blend in a blender.
  4. Right before serving, toss orange and strawberries with walnuts and spinach. Add dressing to coat salad. Serve immediately.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Freeze extra lemon juice to use later.
Source: http://foodhero.org/recipes/spring-green-s...

Orange Delight

Orange Delight

Prep time: 5 minutes
Makes: 5 servings
Serving Size 1 cup

Ingredients

4 cups non-fat or 1% milk
6 ounces frozen orange juice concentrate (about 3/4 cup)
1 teaspoon vanilla

Directions

  1. Place all ingredients in a blender. Put the lid on tightly.
  2. Blend for about 30 seconds or until smooth. Serve and enjoy.
  3. Refrigerate leftovers within 2 hours.

Notes

  • If you don’t have a blender, mix the ingredients well in a bowl until frothy.
  • Add a small banana, a handful of strawberries, or another favorite fruit before blending.
Source: http://foodhero.org/recipes/orange-delight

Oriental Carrot Salad

Oriental Carrot Salad

Prep time: 20 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

SALAD
2 cups shredded carrots (about 4 medium carrots)
1⁄4 cup fine chopped green or red bell pepper
1⁄4 cup raisins or craisins
1⁄4 cup unsalted cashews or sunflower seeds

ORIENTAL DRESSING
1⁄4 cup orange juice (juice from 1/2 orange)
1 Tablespoon vegetable oil or olive oil
1 Tablespoon low sodium soy sauce
1⁄8 teaspoon ground ginger
1⁄8 teaspoon garlic powder
1 teaspoon honey or sugar

Directions

  1. Combine carrots, peppers, raisins and sunflower seeds in a bowl.
  2. Combine orange juice, vegetable oil, soy sauce, ground ginger, garlic powder and honey or sugar in a jar. Cover and shake to blend.
  3. Add the oriental salad dressing or your favorite salad dressing. Stir to blend.
  4. Refrigerate for a few hours to blend flavors.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Honey is not recommended for children under 1 year old.
Source: http://foodhero.org/recipes/oriental-carro...

Carrot, Jicama and Orange Salad

Carrot, Jicama and Orange Salad

Prep time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

3 cups jicama, peeled and cut into small pieces (about 1 small jicama)
1 cup carrots, peeled and coarsely grated (about 2 medium carrots)
2 cups oranges, peeled and cut into small pieces (about 2 small oranges)
2 teaspoons oil
2 Tablespoons orange juice (juice from 1/4 orange)
1 Tablespoon honey
2 teaspoons lime juice
1⁄4 teaspoon salt

Directions

  1. In a medium bowl, mix jicama, carrots, and oranges.
  2. In a small bowl, combine oil, orange juice, honey, lime juice, and salt. Mix well.
  3. Pour over the salad and stir lightly.
  4. Serve immediately.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Want to use canned mandarin oranges instead? One 10.5 oz. can equals 1 cup of mandarin oranges.
  • Honey is not recommended for children under 1 year old.
  • Freeze extra lime juice to use later.
Source: http://foodhero.org/recipes/carrot-jicama-...

Carrot Raisin Salad

Carrot Raisin Salad

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

Ingredients

2 cups shredded carrots (about 4 carrots)
1⁄2 cup raisins
2 Tablespoons low-fat mayonnaise or salad dressing
2 Tablespoons plain yogurt or orange juice

Directions

  1. Combine carrots and raisins in a serving bowl.
  2. Mix low fat mayonnaise or salad dressing with yogurt or orange juice.
  3. Pour mixture over carrots and raisins and chill until serving time.
  4. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/carrot-raisin-...

Peach Cooler

Peach Cooler

Prep time: 10 minutes
Yield: 2 servings
Serving Size 1 cup 

Ingredients

1⁄3 cup non-fat dry milk
1 cup frozen peaches, chopped
1⁄2 cup cold water
1⁄2 cup orange juice (juice from 1 orange)

Directions

  1. Put all ingredients into a blender.
  2. Blend until smooth.
  3. Refrigerate leftovers within 2 hours.

Notes

  • 1 cup chopped or sliced peaches (about 1.5 to 2 medium fresh)
  • Serve as a snack or dessert during the summer months.
Source: http://foodhero.org/recipes/peach-cooler

Fruit Cooler

Fruit Cooler

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

3 cups fruit
3 cups 100% fruit juice
1 Tablespoon sugar and/or lime juice (optional)

Directions

  1. Cut fruit into bite-sized pieces, place in blender.
  2. Add remaining ingredients. Blend until smooth.
  3. Refrigerate leftovers within 2 hours.

Notes

  • Using frozen fruit will make your fruit cooler thick and icy!
Source: http://foodhero.org/recipes/fruit-cooler

Popeye Power Smoothie

Popeye Power Smoothie

Popeye Power Smoothie.jpg

Prep time: 10 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

1 cup orange juice (juice from 2 oranges)
1⁄2 cup pineapple juice
1⁄2 cup low-fat plain or vanilla yogurt
1 banana, peeled and sliced
2 cups fresh spinach leaves
crushed ice

Directions

  1. Combine all ingredients in a blender.
  2. Puree until completely smooth.
  3. Serve immediately.
  4. Refrigerate leftovers within 2 hours.

Notes

  • For a thicker smoothie, use frozen fruit instead of fresh fruit.
Source: http://foodhero.org/recipes/popeye-power-s...

Peach Yogurt Smoothie

Peach Yogurt Smoothie

Prep time: 10 minutes
Yield: 3 servings
Serving Size 1 cup 

Ingredients

1 cup low-fat yogurt (try peach, vanilla or lemon)
1⁄3 cup non-fat dry milk
1⁄2 banana
3⁄4 cup orange juice
1⁄2 cup frozen peaches

Directions

  1. Put all ingredients into a blender.
  2. Blend until smooth.
  3. Refrigerate leftovers within 2 hours.

Notes

  • 1 cup chopped or sliced peaches (about 1.5 to 2 medium fresh)
  • Serve as a snack or dessert during the summer months.
Source: http://foodhero.org/recipes/peach-yogurt-s...

Melon Cooler

Melon Cooler

Prep time: 10 minutes
Yield: 3 servings
Serving Size 1 cup

Ingredients

2 cups cubed cantaloupe
1 cup low-fat lemon yogurt
1 cup orange juice

Directions

  1. Blend all ingredients until smooth.
  2. Refrigerate leftovers within 2 hours.

Notes

  • This drink tastes best chilled.
  • Try substituting honeydew or watermelon for cantaloupe.
  • For a flavor booster, try lemon juice or frozen berries.

 

Source: http://foodhero.org/recipes/melon-cooler

Fruit Smoothie 1 (with yogurt)

Fruit Smoothie 1 (with yogurt)

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

2 cups fresh, frozen, or canned (drained) fruit
1 cup nonfat plain yogurt
1 cup orange juice (el jugo de 2 naranjas)
6 ice cubes

Directions

  1. Place all of the ingredients in a blender.
  2. Blend until smooth.
  3. Refrigerate leftovers within 2 hours.

Notes

  • Read blender instructions if you are using it for the first time.
  • Crush ice first to prevent small ice lumps.
Source: http://foodhero.org/recipes/fruit-smoothie...

Fruit Shake 2 (with milk and yogurt)

Fruit Shake 2 (with milk and yogurt)

Prep time: 5 minutes
Yield: 5 servings
Serving Size 1 cup

Ingredients

2 cups fruit
2 cups non-fat or 1% milk
6 ounces low-fat vanilla yogurt
1 cup orange juice

Directions

  1. Cut fruit into small pieces and place in blender.
  2. Add remaining ingredients.
  3. Blend on high speed until smooth. Pour into glasses and enjoy!
  4. Refrigerate leftovers within 2 hours.

Notes

  • Frozen fruit will make your shake thick and icy.
Source: http://foodhero.org/recipes/fruit-shake-2-...