Salmon Salad Mix

Salmon Salad Mix

Prep time: 10 minutes
Makes: 6 servings
Serving Size 1/4 cup

Ingredients

1 can (14.75 ounce) salmon, drained
1⁄4 cup pickle relish (dill or sweet) or chopped pickles
1⁄4 cup plain nonfat yogurt
2 Tablespoons light mayonnaise
2 Tablespoons lemon juice (about 1/2 lemon)

Directions

1. Remove skin and large bones from salmon. In a medium bowl, break up salmon and mash small bones with a fork.
2. Add relish, yogurt, mayonnaise and lemon juice.
3. Mix together until well combined.
4. Chill before serving. Serve on a bed of salad greens or use as a sandwich filling.
5. Refrigerate leftovers within 2 hours.

Notes

• Small bones are soft after canning. They can be mashed and eaten for more calcium.

Rice Bowl Southwestern Style

Rice Bowl Southwestern Style

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

Ingredients

1 teaspoon vegetable oil
1 cup chopped vegetables (try a mixture - bell peppers, onion, corn, tomato, zucchini)
1 cup cooked meat (chopped or shredded), beans or tofu
1 cup cooked brown rice
2 Tablespoons salsa, shredded cheese or low fat sour cream

Directions

1. In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet).  Add vegetables and cook for 3 to 5 minutes or until vegetables are tender-crisp.
2. Add cooked meat, beans or tofu and cooked rice to skillet and heat through.
3. Divide rice mixture between two bowls. Top with salsa, cheese or sour cream and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• For a spicier dish, add chili powder, red pepper flakes or taco sauce in Step 1.
• You can use any leftover cooked grain in this recipe. Try white or wild rice, quinoa, barley or oatmeal.

Pear Quesadillas

Pear Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 2 wedges

Ingredients

4 medium whole wheat tortillas
1 cup grated cheese (try cheddar or jack)
1 cup pear cubes (fresh or canned/drained)
1⁄2 cup finely chopped green or red peppers
2 Tablespoons minced onion (green, red, or yellow)

Directions

1. Lay two tortillas on a clean cutting board or on two plates.
2. Place 1/4 of the cheese on each tortilla.
3. Divide pears, peppers, and onion between the two tortillas.
4. Divide the remaining cheese between the two tortillas. Top with remaining two tortillas.
5. Heat a skillet or griddle to medium (300 degrees in an electric skillet). Place one quesadilla in pan. Cook for 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
6. With large spatula, gently turn quesadilla over and cook the other side until a little brown, 2-4 minutes.
7. Gently slide quesadilla onto plate. Cook the second quesadilla.
8. Cut each cooked quesadilla into 4 pieces and serve.
9. Refrigerate leftovers within 2 hours.

Notes

• Put pear cubes on a paper towel for a couple of minutes to help dry them out. This will help your quesadilla stick together!
• Out of pears? Try diced fresh apples, halved grapes, or even sliced bananas.
• Flavor boosters: add some chopped cilantro, or use pepper jack cheese.

Green Salad with Peas

Green Salad with Peas

Prep time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1 cup peas, fresh, frozen or canned
6 cups salad greens, torn in bite size pieces
1⁄2 cup chopped cucumber
1⁄2 cup low-fat salad dressing
1⁄2 cup low-fat feta cheese

Directions

1. Thaw and drain frozen peas or drain canned peas.
2. Combine peas, salad greens and cucumber in a large serving bowl. 
3. Add dressing just before serving. Toss to mix well. Sprinkle with feta cheese.
4. Refrigerate leftovers within 2 hours.

Notes

• Try adding 2 tablespoons of chopped fresh mint to this salad for a refreshing twist!

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.

Refried Beans

Refried Beans

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 servings
Serving Size 1/4 cup

Ingredients

1 1⁄4 cups or 1 can (15 to 16 ounces) cooked beans (pinto or other type)
1 Tablespoon oil
2 Tablespoons chopped onion
1 clove minced garlic or 1/4 teaspoon garlic powder
1⁄4 teaspoon ground cumin (or try substituting 1/2 teaspoon chili powder)

Directions

1. Drain beans and reserve liquid. (Rinse canned beans to reduce sodium.)
2. Heat oil in a skillet. Add onion and garlic. Sauté until onion is soft.
3. Mash beans and cumin into onion mixture in skillet. Use a potato masher or back of a spoon.
4. Add reserved liquid or water (1 Tablespoon or more) until desired consistency is reached.
5. Cook and stir bean mixture on medium heat until heated through, 3 to 5 minutes.
6. Refrigerate leftovers within 2 hours.

Ranch Dressing

Ranch Dressing

Prep time: 5 minutes
Makes: 6 servings
Serving Size 2 tablespoons

Ingredients

1⁄4 cup low-fat mayonnaise
1⁄2 cup low-fat buttermilk
1 teaspoon dried parsley
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄4 teaspoon each salt and pepper

Directions

1. Combine all ingredients in a small bowl and stir until smooth. Cover and chill until ready to serve.
2. Refrigerate leftovers within 2 hours.

Notes

• For a thinner dressing, add an extra 2 to 3 tablespoons of low-fat buttermilk.

Ranch Dip

Ranch Dip

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 cup low-fat cottage cheese
1 cup low-fat plain yogurt, depending on thickness desired
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄2 teaspoon garlic powder or 2 cloves garlic, minced
1⁄2 teaspoon onion powder
2 sprigs of parsley, chopped or 1 teaspoon dried parsley flakes

Directions

1. For a chunky dip, mix cottage cheese, yogurt and seasonings of your choice in a bowl.
2. For a smoother dip, mash cottage cheese with a fork before adding yogurt and seasonings.
3. For a smooth dip, blend all ingredients in a blender.
4. Refrigerate leftovers within 2 hours.

Quick Tomato Pasta Sauce

Quick Tomato Pasta Sauce

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

2 teaspoons vegetable oil
2 cloves garlic minced or 1/2 teaspoon garlic powder
1 can (14.5 ounces) diced or crushed tomatoes
1⁄4 teaspoon each salt and pepper
1 Tablespoon lemon juice (optional)
1⁄4 teaspoon red pepper flakes (optional)

Directions

1. In a medium saucepan, heat vegetable oil over medium heat. Add garlic and cook for 1 minute. (If using garlic powder, omit oil and skip this step).
2. Add tomatoes, lemon juice, salt, pepper and red pepper flakes, if desired. Cook until heated through, stirring occasionally. For a thicker sauce, cook an extra 10 to 20 minutes to allow more of the liquid to evaporate.
3. Refrigerate leftovers within 2 hours.

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.

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.

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.

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.

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.

Vegetables and Turkey Stir-Fry

Vegetables and Turkey Stir-Fry

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 8 servings
Serving Size 3/4 cup

Ingredients

1 Tablespoon oil
2 cups chopped vegetables, fresh, frozen or canned (try a mixture - celery, mushrooms, water chestnuts, bok choy, cabbage, zucchini, carrot or broccoli)
1 clove garlic, peeled and minced or 1/4 teaspoon garlic powder
2 thin slices ginger root, minced
1⁄2 teaspoon salt
1 cup cooked ground turkey or turkey breast cut into 1/2-inch cubes
1⁄2 teaspoon sugar
3 cups cooked brown rice or whole grain noodles

Directions

1. Heat oil in a medium skillet over medium heat (300 degrees in an electric skillet).
2. Add vegetables, garlic, ginger root and salt. Stir fry for 2 to 4 minutes.
3. Reduce heat to prevent scorching. Add cooked turkey and sugar. Cook until vegetables are tender and turkey is heated through, about 2 to 3 minutes.
4. Serve warm over rice or noodles.
5. Refrigerate leftovers within 2 hours.