Sautéed Cabbage

Sautéed Cabbage

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

Ingredients

1 Tablespoon margarine or butter
1⁄2 head cabbage, shredded (about 6 cups)
2 medium carrots, grated (about 1 1/2 cups)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a large skillet heat margarine until foamy. Add cabbage and carrots.
2. Sauté over high heat until tender but crisp, about 4-6 minutes. 
3. Add salt and pepper and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Enjoy the sweet mild flavor of cooked cabbage or spice it up with your favorite seasoning!

Roasted Zucchini

Roasted Zucchini

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

Ingredients

1 1⁄4 pounds zucchini, whole
2 teaspoons vegetable oil
1⁄4 teaspoon garlic powder
1⁄4 teaspoon dried oregano
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper

Directions

1. Preheat oven to 400 degrees F.
2. Wash zucchini and cut into 3-inch lengths.Then cut each 3-inch section into ½-inch thick sticks.
3. In a bowl or plastic bag, combine zucchini sticks with oil, garlic powder, oregano, salt, and pepper. Place in a single layer onto a large baking sheet. Be careful to not crowd the pieces of zucchini. Lining the baking sheet with foil or parchment will help with cleanup.
4. Bake in the preheated oven for 12 to 15 minutes, or until lightly browned but still tender-crisp.
5. Refrigerate leftovers within 2 hours.

Roasted Honey Mustard Brussels Sprouts

Roasted Honey Mustard Brussels Sprouts

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

Ingredients

2 cups Brussels sprouts, halved
2 teaspoons margarine or butter, melted
3 teaspoons honey
1 teaspoon prepared mustard
1⁄2 teaspoon onion powder

Directions

1. Preheat oven to 425 degrees.
2. Mix margarine, honey, mustard and onion powder in a large bowl. Set aside.
3. Spread sprouts on baking pan and roast for 10 to 15 minutes or until tender.
4. Add roasted sprouts to the mustard mixture and stir until evenly coated. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old. Try brown sugar.

Roasted Green Beans

Roasted Green Beans

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 pound fresh green beans
1 Tablespoon olive oil or vegetable oil
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper

Directions

1. Snap the ends off the green beans and rinse the beans in water.
2. Lay the green beans on a metal baking sheet.
3. Drizzle the oil, salt and pepper over the beans. Toss to coat.
4. Roast in a 425 degree oven for 15 to 18 minutes. Stir the beans a couple times while roasting.
5. Refrigerate leftovers within 2 hours.

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.

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.

Potato Pals

Potato Pals

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

Ingredients

1 pound red potatoes, scrubbed and cut in 1-inch cubes
1 Tablespoon vegetable oil
1⁄2 teaspoon salt
1 teaspoon garlic powder or 4 cloves garlic, minced

Directions

1. Preheat oven to 400 degrees.
2. In large bowl, stir together potatoes, oil, salt and garlic powder.
3. Lay potatoes out on a baking sheet with sides.
4. Bake until potatoes are soft, about 20 minutes. Toss a couple times while roasting.
5. Refrigerate leftovers within 2 hours.

Honey Mustard Green Beans

Honey Mustard Green Beans

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 Tablespoon yellow mustard
3 Tablespoons honey
3 Tablespoons vinegar
4 cups green beans, canned, frozen or cooked from fresh

Directions

1. For fresh green beans, cook until tender.
2. Heat a medium saucepan or skillet over medium-low heat. Add mustard, honey and vinegar and mix well. Cook until sauce boils and becomes thick, about 10 minutes.
3. Add green beans and stir to coat evenly. Cook until beans are heated through. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• 4 cups of green beans is about 1½ pounds fresh or 16 ounces frozen or 2 cans (15 ounces each) drained.
• Honey is not recommended for children under 1 year old.

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.

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.
    

Ginger Almond Asparagus

Ginger Almond Asparagus

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

Ingredients

3⁄4 pound asparagus, washed and trimmed (2 1/2 cups sliced)
1 teaspoon oil
3 Tablespoons slivered almonds
1⁄4 teaspoon salt
Pinch of black pepper
1⁄4 teaspoon sugar
1⁄8 teaspoon ginger powder

Directions

1. Slice the asparagus diagonally into pieces about ¾ inch long.
2. Heat oil in a large skillet over medium heat. Add remaining Ingredients. Stir and sauté until asparagus is a brighter green, 3-5 minutes.
3. Reduce heat to medium-low; cover and cook until the asparagus is just fork-tender. Avoid overcooking. Shake the pan occasionally to prevent sticking or burning.
4. Refrigerate leftovers within 2 hours.

Baked Tortilla Chips

Baked Tortilla Chips 

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 16 chips
Serving Size 8 chips

Ingredients

2 whole grain corn tortillas (6 to 8 inches)
1⁄8 teaspoon salt (optional)
1⁄4 teaspoon oil (optional) or cooking spray (optional)
1⁄8 teaspoon seasoning (try garlic powder, onion powder, cumin, chili powder or a mixture) (optional)

Directions

1. Choose a baking temperature (between 375 and 450 degrees) and preheat oven.
2. Choose your version:
   Plain - Sprinkle with salt or other seasonings, if desired.
   Cooking spray – Spray lightly with cooking spray. Sprinkle with salt or other seasonings, if desired.
   Oil – Brush oil on one side of each tortilla. Sprinkle with salt or other seasonings, if desired.
3. Cut each tortilla into 8 wedges. Arrange in a single layer on a baking sheet.
4. Bake for 5 to 10 minutes depending on oven temperature.  Watch closely to avoid burning.

Baked Tomatoes with Cheese

Baked Tomatoes with Cheese

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 8 1-inch slices
Serving Size 2 1-inch slices

Ingredients

2 large tomatoes cut into thick slices (about 1 inch)
1⁄3 cup shredded cheese (try parmesan, Swiss, or cheddar)
1 teaspoon dried oregano
1⁄4 teaspoon each salt and pepper
1⁄4 teaspoon garlic powder (1 clove garlic, minced)

Directions

1. Preheat oven to 400 degrees. Place tomato slices in a single layer in a shallow baking dish.
2. In a small bowl, combine cheese, oregano, salt, pepper and garlic powder. Sprinkle mixture over tomatoes.
3. Bake 5 to 10 minutes, or until cheese turns golden brown and starts to bubble. Serve warm.
4. Refrigerate leftovers within 2 hours.

Baked Cauliflower Tots

Baked Cauliflower Tots

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 15 tots
Serving Size 5 tots

Ingredients

2 cups grated cauliflower (about half a medium head)
1 egg
3 Tablespoons flour
1⁄4 cup low-fat cheddar cheese, grated
1⁄4 teaspoon salt

Directions

1. Preheat oven to 400 degrees. Spray a baking sheet or line with parchment paper or foil.
2. Grate cauliflower on large holes of a grater. 
3. In a medium bowl, combine cauliflower, egg, flour, cheese, and salt; mix well. 
4. Press mixture together to make about 15 small balls or logs; Place on the baking sheet with space between each ball or log.
5. Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.
6. Refrigerate leftovers within 2 hours.

Notes

• Texture will be best when freshly made.

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.

Tropical Carrot Salad

Tropical Carrot Salad

Prep time: 10 minutes
Makes: 6 servings
Serving Size 2/3 cup

Ingredients

2 cups shredded carrots (2 to 3 carrots)
1 cup unsweetened pineapple tidbits, drained
3⁄4 cup raisins
1⁄4 cup low-fat mayonnaise or low-fat plain yogurt
1⁄4 cup sunflower seeds or slivered almonds

Directions

1. In a medium serving bowl, combine carrots, pineapple and raisins.
2. Stir in mayonnaise or yogurt and nuts or seeds. Cover and refrigerate until serving.
3. Refrigerate leftovers within 2 hours.

Notes

• Save leftover pineapple and juice in the refrigerator for a few days, or freeze for longer storage.
• Leftover pineapple can be used in smoothies, fruit salads and more. See FoodHero.org for recipes.

Summer Cucumbers

Summer Cucumbers

Prep time: 10 minutes
Makes: 6 servings
Serving Size 2/3 cup

Ingredients

5 cups sliced cucumbers
1⁄2 cup sliced red onion
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 Tablespoons red wine vinegar

Directions

1. Combine cucumbers, onion, salt, black pepper and vinegar together.
2. Refrigerate leftovers within 2 hours.

Radish and Cucumber Salad

Radish and Cucumber Salad

Prep time: 10 minutes
Makes: 6 servings
Serving Size 3/4 cup
Chill Time: 15 minutes

Ingredients

1⁄4 cup nonfat plain yogurt
1⁄4 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper
10 radishes, washed and thinly sliced (about 1 bunch)
1 cucumber, washed and cut into thin rounds

Directions

1. In a large bowl, mix together yogurt, garlic, salt and pepper. Add radishes and cucumbers and stir to combine.
2. Cover and refrigerate for at least 15 minutes before serving.
3. Refrigerate leftovers within 2 hours.

Quinoa Salad

Quinoa Salad

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.

Potato Salad

Potato Salad

Prep time: 20 minutes
Makes: 10 servings
Serving Size 3/4 cup

Ingredients

6 cups cooked potatoes, cubed into bite-sized pieces (about 6 small potatoes)
1 1⁄2 cups chopped celery (about 3 stalks)
1⁄4 cup chopped onion (1⁄4 medium onion)
1⁄4 cup sliced black olives
1⁄2 cup light mayonnaise
1⁄2 cup non-fat, plain yogurt
1 Tablespoon prepared mustard
1 Tablespoon vinegar
1 Tablespoon sugar

Directions

1. In a large mixing bowl, stir together mayonnaise, yogurt, mustard, vinegar and sugar.
2. Add cooked potatoes, celery, onion and olives and stir to coat evenly.
3. Refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor and crunch, add ¼ cup chopped dill or sweet pickles.
• Try using sweet onions, which have a mild flavor even when raw.