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.

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.

Veggie Quesadillas with Cilantro Yogurt Dip

Veggie Quesadillas with Cilantro Yogurt Dip

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 servings
Serving Size 1 quesadilla

Ingredients

12 soft corn tortillas (6 inches)
1 1⁄2 cups cheddar cheese, shredded
1 cup corn kernels (fresh, frozen/thawed, or canned/drained)
1⁄2 cup beans, black or pinto (canned or cooked; drained)
1⁄2 cup cilantro, chopped
1 carrot, shredded
1 bell pepper, finely chopped
1 jalapeno pepper, finely minced (optional)

CILANTRO YOGURT DIP
2 cups plain nonfat yogurt
1⁄4 cup cilantro, finely chopped
1⁄2 teaspoon salt

Directions

1. Preheat large skillet over low heat (250 degrees in an electric skillet).
2. Divide cheese, corn, beans, cilantro, shredded carrots and peppers between the tortillas, covering about half of each tortilla. Fold each tortilla in half over the filling.
3. Place one or two folded tortillas on a dry skillet and heat until cheese is melted and tortilla is slightly golden, about 3 minutes.
4. Turn over and cook other side until golden, about 1 minute.
5. Remove to a plate and repeat until all tortillas are heated.
6. Mix together nonfat yogurt, cilantro and salt to make the dip.
7. Cut each quesadillas intowedges and serve immediately with the dip.
8. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.

Veggie Patties

Veggie Patties

Prep time: 20 minutes
Cooking time: 10 minutes
Makes: 7 servings
Serving Size 2 patties

Ingredients
1 cup shredded carrots (1 to 1.5 carrots)
1 cup shredded zucchini
1 cup shredded potatoes
1⁄2 cup thinly sliced onion
2 Tablespoons chopped parsley
2 eggs
1 cup bread crumbs
1 teaspoon salt
1⁄4 teaspoon black pepper

Directions

1. Combine all the ingredients together in a bowl.
2. Form vegetable mixture into small flat patties.
3. Heat 1 tablespoon oil in a skillet. Cook patties on both sides over medium heat for about 8 minutes.
4. Refrigerate leftovers within 2 hours.

Tortilla Casserole

Tortilla Casserole

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 12 servings
Serving Size 1 wedge

Ingredients

1 cup medium salsa
1 can (8 ounces) tomato sauce
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) whole-kernel corn, drained (or 1 cup frozen corn, thawed)
1⁄2 cup packed fresh cilantro leaves
4 whole wheat tortillas, 10-inch diameter
6 ounces (1 1/2 cups) shredded reduced-fat Monterey Jack or Mexican blend cheese

Directions

1. Preheat oven to 500 degrees. Lightly oil or spray a 10 inch casserole dish. 
2. In a small bowl, mix salsa and tomato sauce.
3. In a medium bowl, mix black beans, corn and cilantro.
4. Place 1 tortilla in baking dish, and spread 1/4 of salsa mixture over tortilla. Top with 1/3 of bean mixture and 1/3 of cheese.
5. Repeat layering 2 more times; spread last of salsa mixture over top of last tortilla.
6. Bake 12 to 15 minutes, until cheese melts and filling is hot. 
7. Refrigerate leftovers within 2 hours. 

Notes

• Try kidney or pinto beans instead of black beans.
• Add leftover cooked chicken, turkey or ground beef.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Tomato Melt

Tomato Melt

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 2 servings
Serving Size 2 muffin halves

Ingredients

1⁄4 cup shredded cheese (try cheddar, mozzarella or a blend)
1 Tablespoon low-fat mayonnaise
1⁄2 teaspoon mustard
2 English muffins (try whole wheat)
1 medium tomato, cut into 4 slices

Directions

1. In a small bowl, combine cheese, mayonnaise and mustard.
2. Cut English muffins in half and spread mixture evenly over all 4 halves.
3. Broil 5 inches from the heat for 2-3 minutes or until cheese is melted.
4. Place a tomato slice on each English muffin half.
5. Serve as is or broil for 2-3 minutes more to heat tomato.
6. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor try fresh avocado or basil leaves under the tomato or add 1/8 teaspoon garlic powder to the cheese mixture.

Southwestern Stuffed Potatoes

Southwestern Stuffed Potatoes

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 1 potato half

Ingredients

2 medium potatoes (each about 5 inches x 2½ inches)
1 cup black beans, rinsed and drained
3⁄4 cup salsa
1 cup corn
1⁄2 cup shredded cheese (try cheddar, pepper jack, or Mexican blend)

Directions

1. Scrub potatoes well. Poke each potato with a fork 2 or 3 times. Microwave on high for 5 minutes, turn potatoes over, and microwave another 3 to 5 minutes, or until easily pierced with a fork. Set aside.
2. In a microwave safe bowl, combine beans, salsa and corn. Microwave for 2-3 minutes, stirring occasionally, until heated through.
3. Cut potatoes in half length-wise and flatten with a fork. Divide bean mixture between the four halves. Sprinkle with cheese and serve warm.
4. Refrigerate leftovers within 2 hours.

Skillet Mac and Cheese

Skillet Mac and Cheese

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

2 cups water
1 1⁄2 cups uncooked macaroni
1 teaspoon butter or margarine
2 Tablespoons flour
1⁄4 teaspoon salt
1⁄4 teaspoon dry mustard
1 1⁄4 cups non-fat or 1% milk
1 1⁄4 cups (5 ounces) grated cheddar cheese

Directions

1. In a 10-inch non-stick skillet or pan bring water to a boil.
2. Add the macaroni and butter or margarine. Stir a few times to prevent sticking.
3. Cover the pan and reduce heat to low. Simmer for 5 minutes. (Do not drain the water)
4. Meanwhile, mix flour, salt and mustard in a small bowl. Add 1/4 cup of milk and stir until smooth. Add remaining milk. Set aside.
5. Take the lid off the skillet and cook macaroni until most of the water is gone.
6. Stir and add milk mixture and cheese. Mix well. Cook and stir until all the cheese melts and the sauce is bubbly and thick.
7. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite fresh or frozen vegetables in step 2. Try onions, celery, carrots, zucchini or others.
• Add your favorite seasonings in step 4 to add variety. Try oregano, garlic powder, chili powder or others.
• Use a combination of cheddar and mozzarella cheese for a different flavor!

Personalized Pasta Salad

Personalized Pasta Salad

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

2 cups uncooked pasta, such as macaroni or rotini
1⁄2 cup reduced-fat salad dressing
2 cups cooked, cubed chicken
1 medium tomato, chopped
1 medium red or green bell pepper, cut in 1" pieces
1/2 medium red onion, diced
1 can (4 ounces) sliced black olives

Directions

1. Measure 6 cups of water into a (4 quart or larger) sauce pan.
2. Bring water to a boil over high heat and add pasta. Cook until tender (about 8 to 10 minutes), stirring occasionally. Drain. Rinse with cold water to cool quickly; drain well.
3. Add dressing; toss lightly.
4. Add meat and vegetables, and toss again.
5. Chill until ready to serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Substitute cooked beef, pork, tuna, salmon, turkey, shrimp, or hard-boiled egg for the chicken.

Personal Salad in a Bag

Personal Salad in a Bag

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

Ingredients

SALAD (1.5 cups total per person)
leafy green vegetables, tomatoes, cucumbers, olives, onions, garlic, avocadoes, grated or diced cheese, cooked beans

DRESSING
1 teaspoon bottled dressing; or mix together the following:
1⁄2 teaspoon vegetable oil
1⁄2 teaspoon lemon juice or vinegar
1 pinch of salt and pepper

TOOLS
1 closable plastic bag
can opener (if using canned food)
cutting board
knife (for vegetables)

Directions

1. Wash all fresh foods. Tear or cut any foods that are larger than a quarter.
2. Place food for salad in plastic bag. Add dressing to bag.
3. Close opening of bag securely. Shake bag well.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve this salad as a side dish, on a burger or over a baked potato.

Parmesan Peas

Parmesan Peas

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 7 servings
Serving Size 1/2 cup

Ingredients

1 1⁄2 teaspoons margarine or butter
3 1⁄2 cups peas (about 2 cans [14.5 ounces each] drained or 16 ounces frozen)
1 1⁄2 teaspoons lemon juice
1⁄4 teaspoon black pepper
1⁄3 cup grated parmesan cheese

Directions

1. Heat margarine or butter in a medium skillet over medium heat (300 degrees in an electric skillet). Add peas and cook 2-3 minutes or until peas are heated through.
2. Add lemon juice and pepper and mix well. Sprinkle with parmesan cheese and serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• Try other types of cheese or a blend!
• Freeze extra lemon juice to use later.

Oven-Roasted Radishes with Peas

Oven-Roasted Radishes with Peas

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 servings
Serving Size 1/2 cup

Ingredients

1 bunch radishes, (approximately 10 radishes) washed, trimmed and cut into quarters
2 teaspoons vegetable oil
1⁄4 teaspoon salt
1 cup peas (fresh, thawed from frozen, or canned and then drained)
1⁄4 teaspoon pepper
1 Tablespoon lemon juice
1 teaspoon dried dill (optional)

Directions

1. Preheat oven to 450 degrees.
2. In a rimmed baking sheet, mix radishes with oil, salt and pepper. Roast in the oven for 10 minutes.
3. Sprinkle peas over the radish mixture and roast until peas are heated through.
4. Remove from oven and sprinkle with lemon juice and dill, if desired.
5. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.

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.

My Personal Pizza

My Personal Pizza

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 1 servings
Serving Size 1 pizza

Ingredients

1/2 english muffin
1 1⁄2 Tablespoons spaghetti or pizza sauce
1 Tablespoon grated cheese
4 Tablespoons chopped vegetables, fruits, and/or cooked meat

Directions

1. Preheat oven to 400 degrees.
2. Lightly toast English muffin.
3. Spread with spaghetti sauce or pizza sauce.
4. Add cheese and pizza toppings of your choice.
5. Bake 5-7 minutes until muffin is lightly browned and cheese is melted.
6. Allow to cool slightly before eating.
7. Refrigerate leftovers within 2 hours.

Notes

• Try a variety of fruits and vegetables such as onions, bell peppers, mushrooms, pineapple, and tomato.
• Add cut up cooked meat like chicken or sausage.
• Try whole wheat English muffins for added fiber.

Green Pea Soup

Green Pea Soup

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

Ingredients

2 cans (15 ounces each) peas (undrained)
1 cup nonfat or 1% milk
1 teaspoon chicken or vegetable bouillon
1 Tablespoon onion powder
1⁄2 teaspoon garlic powder
1⁄4 teaspoon black pepper (optional)

Directions

1. In a medium saucepan, heat peas with liquid over medium heat. As the peas warm, mash to desired consistency with a fork or potato masher.
2. Stir in milk, bouillon, onion powder, garlic powder and pepper, if desired. Simmer for 15 minutes. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• For a smoother soup, combine peas with liquid and milk in a blender or food processor. Blend until smooth, then add to saucepan.
• Try fresh onion for extra flavor! Heat 1 teaspoon vegetable oil in the saucepan over medium heat. Add 3/4 cup chopped fresh onion. Cook until onion is soft then add peas with liquid.