Roasted Brussels Sprouts

Roasted Brussels Sprouts

 

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

1 1⁄4 pounds Brussels sprouts
1 Tablespoon oil
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper
1 teaspoon lemon juice

Directions

  1. Preheat oven to 400 degrees F.
  2. Wash and trim Brussels sprouts. Cut large Brussels sprouts in half from top to bottom; leave small Brussels sprouts whole.
  3. In a large bowl, toss Brussels sprouts with the oil, salt, and pepper.
  4. Place Brussels sprouts in a single layer on a large baking sheet.  Lining the baking sheet with foil or baking parchment will help with clean-up.
  5. Roast for 20 to 30 minutes, stirring once after 10 to 15 minutes.  Sprouts should be tender and browned.
  6. Remove from oven and drizzle with lemon juice.
  7. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/roasted-brusse...

Roasted Asparagus

Roasted Asparagus

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

3 pounds fresh asparagus spears
1 Tablespoon oil
1⁄8 teaspoon salt
1⁄8 teaspoon pepper

Directions

  1. Preheat oven to 400 degrees F.
  2. Wash asparagus spears and trim off tough ends. Leave whole or cut into shorter lengths
  3. In a large bowl, toss spears with the oil, salt, and pepper.
  4. Place spears in a single layer on a large baking sheet.  Lining the baking sheet with foil or baking parchment will help with clean-up.
  5. Roast for 12 to 15 minutes or until the asparagus pieces are lightly browned.  Thick spears will take a longer baking time.
  6. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/roasted-aspara...

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...

Glazed Carrots and Pea Pods

Glazed Carrots and Pea Pods

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 cups baby carrots
2 cups snow peas
1 Tablespoon butter
1⁄2 teaspoon cornstarch
2 Tablespoons brown sugar

Directions

  1. Bring a pan of water to a boil. Boil carrots for 7 to 9 minutes and remove from water. Boil pea pods for 2 to 3 minutes and remove from water.
  2. Melt butter in a large skillet. Add the cornstarch to the butter and stir together.
  3. Add the cooked carrots, snow peas and brown sugar to the skillet. Heat and stir for 1 to 2 minutes.
  4. Refrigerate leftovers within 2 hours.
     
Source: http://foodhero.org/recipes/glazed-carrots...

Waldorf Salad

Waldorf Salad

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 6 servings
Serving Size 2/3 cup 

Ingredients

1⁄3 cup walnuts, chopped
2 apples, cored and diced
1 cup celery, diced
1⁄2 cup raisins
1⁄4 cup non-fat plain yogurt
1⁄2 teaspoon sugar
1 teaspoon lemon juice

Directions

  1. Preheat oven to 350 degrees.
  2. Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are evenly toasted.
  3. Combine apples, celery, nuts, and raisins.
  4. Stir together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Serve this dish with a whole-wheat roll for a hearty meal.
  • Freeze extra lemon juice to use later.
Source: http://foodhero.org/recipes/waldorf-salad

Quinoa Salad

Quinoa Salad

Quinoa Salad.jpg

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 9 servings
Serving Size 2/3 cup

Ingredients

SALAD
1 cup quinoa (dry)
2 cups water or low-sodium vegetable broth
2 large carrots, peeled and diced
3 large celery stalks, diced
1 large red bell pepper, seeded and diced
3 green onions, sliced
3 Tablespoons minced parsley

DRESSING
1⁄2 cup rice vinegar
2 Tablespoons water
1 Tablespoon vegetable oil
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder

Directions

  1. Rinse the quinoa in a fine-mesh wire strainer under running water for 1 minute.
  2. Bring the water or broth and quinoa to a boil in a 2-3 quart saucepan. Lower the heat, cover, and simmer for 15 minutes. Refrigerate until cool.
  3. Meanwhile, combine all the vegetables in a salad bowl.
  4. In a small bowl, mix together the dressing Ingredients. Add to the vegetables.
  5. Add quinoa and stir gently to combine.
  6. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/quinoa-salad

Kiwi Pineapple Slaw

Kiwi Pineapple Slaw

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

Ingredients

1 cup pineapple in juice, undrained
3 cups cabbage, finely shredded (1/2 head)
1 1⁄2 cups kiwi, peeled and chopped (about 3 medium kiwi)
1⁄2 cup celery, chopped (about 1 stalk)
1⁄4 cup raisins
1⁄4 cup light mayonnaise

Directions

  1. Drain pineapple, reserving 3 Tablespoons juice. Cut pinepple into bite-sized pieces, if needed.
  2. Combine drained pineapple, cabbage, kiwi, celery, and raisins in a large bowl.
  3. Stir reserved pineapple juice into mayonnaise until smooth. Add to cabbage mixture, tossing gently.
  4. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/kiwi-pineapple...

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...

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.
Source: http://foodhero.org/recipes/peach-salsa

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.
Source: http://foodhero.org/recipes/lemony-garbanz...

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.
Source: http://foodhero.org/recipes/hummus-no-tahi...

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.
Source: http://foodhero.org/recipes/honey-mustard-...

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.
Source: http://foodhero.org/recipes/beet-dip

Tuna Cabbage Salad

Tuna Cabbage Salad

Tuna Cabbage Salad.jpg

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

Ingredients

1 can (5 ounces) tuna in water, drained
2 cups cabbage, chopped
3 green onions, diced
1 Tablespoon reduced fat mayonnaise
2 Tablespoons nonfat plain yogurt
salt and pepper

Directions

  1. In a medium bowl, shred tuna with a fork and mix with cabbage. Stir in green onions, mayonnaise and yogurt. Add salt and pepper to taste.
  2. Chill until ready to serve.
  3. Refrigerate leftovers within 2 hours.

Notes

  • Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.
Source: http://foodhero.org/recipes/tuna-cabbage-s...

Bruschetta Salad

Bruschetta Salad

Bruschetta Salad.png

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

Ingredients

3 cups chopped roma tomatoes
1⁄2 cup chopped red onion
1⁄4 cup fresh chopped basil
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 Tablespoons balsamic or red wine vinegar
1 Tablespoon oil
2 cups Croutons

Directions

  1. Combine the tomatoes, onion, basil, salt, black pepper, vinegar and oil in a bowl.
  2. Stir croutons in the salad and serve.
  3. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/bruschetta-sal...

Watermelon and Fruit Salad

Watermelon and Fruit Salad

Prep time: 20 minutes
Yield: 4 cups
Serving Size 1/2 cup

Ingredients

1 cup watermelon, diced
2 cups strawberries, sliced
1 cup blueberries (fresh or frozen/thawed)
1⁄2 cup apple, banana or pear, diced
2 teaspoons lime juice
2 teaspoons honey or brown sugar

 Directions

  1. Place watermelon, strawberries and blueberries in a serving bowl.
  2. Add your choice of diced apple, banana or pear. Gently mix well.
  3. In a small bowl combine lime juice and honey. Pour over fruit and toss to coat.
  4. Refrigerate leftovers within 2 hours.

Notes

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

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.
Source: http://foodhero.org/recipes/pumpkin-fruit-...

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

Yogurt Fruit Dip

Yogurt Fruit Dip

Prep time: 15 minutes
Yield: 8 servings
Serving Size 2 tablespoons

Ingredients

1 cup nonfat plain yogurt
1 teaspoon vanilla extract
1⁄2 teaspoon cinnamon
1 teaspoon brown sugar

Directions

  1. In a bowl, combine yogurt, vanilla, cinnamon, and brown sugar. Mix well.
  2. Serve with sliced apples or other fruit.
  3. Refrigerate leftovers within 2 hours. 
Source: http://foodhero.org/recipes/yogurt-fruit-d...