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 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.

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.

Fruit and Nut Slaw

Fruit and Nut Slaw

Prep time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

5 cups thinly sliced cabbage (about 1 1/2 pounds or 1⁄2 small head – try a mix of red and green)
1⁄2 cup dried fruit (cranberries or raisins work well)
1 carrot, washed, peeled and grated
1⁄3 cup vinegar
2 Tablespoons sugar
2 teaspoons vegetable oil
3⁄4 teaspoon salt
1⁄2 teaspoon black pepper
2 1⁄4 cups thinly sliced apples
1⁄4 cup chopped nuts, toasted

Directions

1. Mix cabbage, dried fruit and carrots in a large bowl.
2. In small bowl, mix vinegar, sugar, oil, salt and pepper.
3. Pour vinegar mixture over cabbage mixture.
4. Add apple and nuts just before serving. Mix well.
5. Refrigerate leftovers within 2 hours.

Cauliflower Salad

Cauliflower Salad

Prep time: 20 minutes
Makes: 10 servings
Serving Size 1/2 cup

Ingredients

4 cups mixed cauliflower and broccoli florets (fresh or frozen)
1 cup celery, diced
1⁄2 cup onion, diced
1⁄4 cup sweet bell pepper, any color
1⁄3 cup lite mayonnaise
1⁄3 cup nonfat plain yogurt
1 Tablespoon prepared mustard
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon dried dill weed

Directions

1. Thaw frozen cauliflower and broccoli and drain liquid. If using fresh vegetables, cook first until barely tender.
2. Combine cauliflower, broccoli, celery, onion and bell pepper in serving bowl.
3. In a small bowl, mix mayonnaise, yogurt, mustard, salt, pepper and dill.
4. Stir dressing gently into salad. Chill before serving.
5. Refrigerate leftovers within 2 hours.

Bell Pepper Salad

Bell Pepper Salad

Prep time: 5 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

4 bell peppers
1⁄2 medium onion
2 1⁄2 Tablespoons vinegar
1 Tablespoon oil
1⁄8 teaspoon salt and pepper

Directions

1.  Wash bell peppers and remove tops and seeds. Cut into ¼-inch thick strips. Peel onion and slice into thin strips.
2. In a large mixing bowl, stir together vinegar, oil, salt and pepper.  Add bell pepper and onion and gently stir to coat. Cover and refrigerate for 30 minutes before serving.
3. Refrigerate leftovers within 2 hours.

Beet and Carrot Salad

Beet and Carrot Salad

Prep time: 15 minutes
Cooking time: 5 minutes
Makes: 4 servings
Serving Size 2/3 cup

Ingredients

1 carrot, sliced thin or coarsely grated
1⁄4 cup minced fresh onion
2 Tablespoons light mayonnaise
1⁄4 teaspoon each salt and pepper
1 Tablespoon chopped cilantro (optional)
1 3⁄4 cups beets (bite sized pieces), cooked from fresh or canned/drained

Directions

1. Cook carrots (if desired) until just tender. Try microwave or steaming.
2. In a medium bowl, combine onion, mayonnaise, salt, pepper and cilantro, if desired. Add beets and carrots and stir to coat evenly. Serve warm or cold.
3. Refrigerate leftovers within 2 hours.

Bean Salad

Bean Salad

Prep time: 10 minutes
Makes: 13 servings
Serving Size 1/2 cup

Ingredients

1⁄4 cup vinegar
1⁄4 cup sugar
2 Tablespoons oil
1⁄4 teaspoon each salt and pepper (optional)
6 cups beans, about 4 cans (15 ounces each) drained and rinsed (try a mixture - green beans, wax beans, kidney beans, garbanzo beans)
2 cups chopped vegetables (try a mixture - onion, carrot, celery, bell pepper)

Directions

1. In a large bowl, combine vinegar, sugar and oil. Mix well. Add salt and pepper, if desired.
2. Add beans and vegetables and gently stir to coat. Cover and refrigerate until ready to serve. For more flavor, make a day ahead.
3. Refrigerate leftovers within 2 hours.

Kale and White Bean Soup

Kale and White Bean Soup

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

Ingredients

1 cup onion, chopped (1 medium onion)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 Tablespoon butter or margarine
2 cups broth (chicken or vegetable)
1 1⁄2 cups cooked white beans (1 can - 15.5 ounces, drained and rinsed)
1 3⁄4 cups diced tomatoes (1 can - 14.5 ounces with juice)
1 Tablespoon italian seasoning
3 cups kale, chopped (fresh or frozen)

Directions

1. In a saucepan over medium-high heat, sauté onion and garlic in butter or margarine until soft.
2. Add broth, white beans, and tomatoes; stir to combine.
3. Bring to a boil; reduce heat, cover, and simmer for about 5 minutes.
4. Add the kale and Italian seasoning. Simmer until kale has softened, 3 to 5 minutes. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped)

Glazed Carrots and Cranberries

Glazed Carrots and Cranberries

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

Ingredients

1 pound carrots, peeled and sliced diagonally into 1/4 inch thick slices
1⁄2 teaspoon salt
3 Tablespoons sugar, divided
1⁄2 cup chicken broth
1 Tablespoon butter
1⁄2 cup dried cranberries
2 teaspoons lemon juice

Directions

1. In a large skillet over medium-high heat, add carrots, salt, 1 Tablespoon sugar, and broth. Bring to a boil. Cover and reduce heat. Simmer, stirring occasionally, until carrots are almost tender, about 5 to 8 minutes.
2. Uncover; increase heat to high. Stir occasionally until liquid is reduced to about 2 Tablespoons, about 1 to 2 minutes.
3. Add butter and remaining sugar to skillet; stir carrots to coat. Add dried cranberries and cook, stirring frequently, until carrots are completely tender and glaze is light gold, about 3 minutes.
4. Remove from heat and stir in lemon juice. Serve warm.
5. Refrigerate leftovers within 2 hours.

West African Peanut Soup

West African Peanut Soup

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

2⁄3 cup onion, diced
1 Tablespoon toasted sesame oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 cup cooked skinless chicken breast, diced
1 1⁄2 teaspoons curry powder
1⁄2 teaspoon pepper
1⁄2 teaspoon crushed red pepper flakes
3 cups reduced sodium fat-free chicken broth (see Notes)
1 can (6 ounces) tomato paste
2 cans (14 1/2 ounces) stewed tomatoes, unsalted
6 Tablespoons reduced-fat peanut butter

Directions

1. In a large pot saute onion in sesame oil until translucent; add garlic and chicken and stir to heat through.
2. Add seasonings and saute 1 minute longer.
3. Add broth, tomato paste, tomatoes, and peanut butter. Stir until well combined.
4. Heat over medium heat until hot but not boiling. Serve immediately.
5. 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.
• For more peanut flavor, add chopped peanuts.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.