Zucchini Stir-Fry

Zucchini Stir-Fry

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

Ingredients

1 Tablespoon vegetable oil
2 cups chopped zucchini
2 cups chopped green or red bell peppers
1 cup chopped onion (1 medium onion)
2 teaspoons soy sauce
1⁄2 teaspoon garlic powder

Directions

1. Heat the oil in a large skillet. Add the chopped zucchini, peppers and onions to the skillet.
2. Cook over medium high heat until the veggies are lightly brown, about 4 to 6 minutes. Stir a few times while cooking.
3. Season vegetables with soy sauce and garlic powder. Stir and cook for 2 minutes.
4. Refrigerate leftovers within 2 hours

Chicken Cabbage Stir-Fry

Chicken Cabbage Stir-Fry

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 chicken breast halves
1 teaspoon oil
3 cups green cabbage, shredded (1/2 head)
1 Tablespoon cornstarch
1⁄2 teaspoon ground ginger
1⁄4 teaspoon garlic powder or 1 clove garlic finely chopped
1⁄2 cup water
1 Tablespoon soy sauce

Directions

1. Cut chicken breasts into strips.
2. Heat oil in a skillet over medium-high heat (350 degrees in an electric skillet).
3. Add chicken strips and stir fry, turning constantly until done.
4. Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
5. Mix cornstarch and seasonings; add water and soy sauce, and mix until smooth.
6. Stir sauce into chicken/cabbage mixture.
7. Cook until sauce has thickened and chicken is coated, about 1 minute.
8. Refrigerate leftovers within 2 hours.

Notes

• Add bell peppers or carrots to stir fry for color.
• Try stir fry with broccoli

Rice Salad

Rice Salad

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

Ingredients

2 cups cooked brown rice, cooled
1⁄4 cup chopped celery
1 apple, chopped (about 1 ½ cups)
1⁄4 cup raisins
2 Tablespoons chopped almonds
1⁄2 cup low-fat plain yogurt
2 teaspoons orange juice
2 teaspoons sugar

Directions

1. Combine rice, celery, apple, raisins, and almonds in a medium bowl and mix well.
2. Combine yogurt, orange juice, and sugar and stir until sugar dissolves.
3. Pour the yogurt mixture over the rice mixture and mix well. Cover and refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Add any of your favorite fruits for variety.
• Make this a whole grain recipe by using brown rice instead of white rice

Pinto Bean Dip

Pinto Bean Dip

Prep time: 5 minutes
Makes: 28 tablespoons
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) pinto beans, rinsed and drained
1 can (4 ounces) mild jalapeño peppers
1 Tablespoon vegetable oil
1 Tablespoon barbecue sauce or ketchup
1 Tablespoon water
1⁄2 teaspoon onion powder
1⁄8 teaspoon each salt and pepper

Directions

1. For a smooth dip, place Ingredients in a blender and blend until smooth.
2. For a chunky dip, mash beans well with a fork or potato masher, stir in remaining Ingredients.
3. Add additional water as needed for desired consistency.
4. Refrigerate leftovers within 2 hours.

Notes

• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Orange Rice Salad

Orange Rice Salad

Prep time: 15 minutes
Makes: 5 cups
Serving Size 2/3 cup
Chill Time: 1 hour

Ingredients

2 cups cooked, cooled brown rice
1⁄2 cup celery, diced
3⁄4 cup raisins or other dried fruit
1⁄4 cup chopped nuts
2 Tablespoons vegetable oil
1 Tablespoon orange juice or vinegar
1⁄4 cup parsley, chopped or 1 teaspoon dried parsley
3 green onions, washed and thinly sliced
1 can (15 ounces) mandarin oranges with juice
1⁄4 teaspoon each salt and pepper

Directions

1. Mix all Ingredients together in medium-sized bowl.
2. Chill for an hour to allow flavors to blend.
3. Refrigerate leftovers within 2 hours.

Notes

• Try adding 2/3 cup diced green peppers or other crunchy vegetables.

Farmers Market Salsa

Farmers Market Salsa

Prep time: 15 minutes
Makes: 64 tablespoons
Serving Size 2 Tablespoons

Ingredients

1⁄2 cup corn (canned and drained, frozen, or fresh cooked)
1 can (15 ounces) black beans, drained and rinsed
1 cup fresh diced tomatoes
1⁄2 cup diced onion
1⁄2 cup diced green pepper
2 Tablespoons lime juice
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
1⁄2 cup picante sauce

Directions

1. Combine all Ingredients in a large bowl. Chill until serving time.
2. Drain before serving.
3. Refrigerate leftovers within 2 hours.

Notes

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

Fruit Shake 1 (with yogurt)

Fruit Shake 1 (with yogurt)

Prep time: 5 minutes
Makes: 5 tazas
Serving Size 1 cup

Ingredients

1 cup low-fat vanilla yogurt
2 cups fruit, sliced (see Notes)
2 cups cold water

Directions

1. Place yogurt, fruit and water in a blender. To prevent spills, do not fill past the top line of the blender.
2. Blend and serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Use any flavor of yogurt.
• Use fresh, canned or frozen fruit.
• If shake is too thick, add more water.

Great Gazpacho Soup

Great Gazpacho Soup

Prep time: 2 hours
Makes: 4 cups
Serving Size 1 cup

Ingredients

1 green bell pepper
1 cucumber
1 can (14.5 ounces) diced tomatoes with juice
1 can (8 ounces) tomato sauce
1 teaspoon lemon juice
1 teaspoon garlic powder or 4 cloves of garlic, minced
1⁄2 teaspoon black pepper

Directions

1. Wash the pepper and cucumber. Then peel the cucumber.
2. Chop the pepper and cucumber very finely.
3. In a medium bowl, add the rest of the Ingredients to the vegetables.
4. Refrigerate for at least two hours before serving. Serve cold. 
5. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later

Hoppin' Pear Salad

Hoppin' Pear Salad

Prep time: 10 minutes
Makes: 4 bunnies
Serving Size 1 bunny

Ingredients

2 cups shredded lettuce or spinach
4 pear halves, fresh or canned
1⁄2 cup cottage cheese
8 pieces sliced almonds
12 raisins

Directions

1. Place about 1/2 cup shredded lettuce on each plate.
2. Place one pear half on the lettuce, cut side faced down.
3. On the narrower end of each pear, make a rabbit face: Poke two pieces of sliced almonds into the pear to make ears. Arrange two raisins for eyes and one for the nose.
4. Place 2 Tablespoons of cottage cheese at the opposite end of each pear half to make a tail.

Notes

• Optional: Add a miniature carrot or two for the bunnies to snack on.
• Look in the bulk food section of the store to buy only the amount you need of raisins or sliced almonds. 

Kale Salad

Kale Salad

Prep time: 15 minutes
Makes: 10 cups
Serving Size 1 cup
Chill Time: 1 hour

Ingredients

8 cups chopped kale (about 1 large head)
1 can (15 ounces) fruit in 100% juice (try pears, peaches, mandarin oranges, apricots, pineapple)
1⁄2 cup 100% fruit juice, reserved from canned fruit
1 Tablespoon vegetable oil
1⁄4 teaspoon each salt and pepper
1⁄4 cup unsalted sunflower seeds (optional)

Directions

1. Wash kale and pat dry. Remove rib from the middle of each leaf. Chop or tear leaves into bite sized pieces and place in a large bowl. Drain and chop fruit if pieces are large. Add to kale.
2. In a small bowl, combine fruit juice, vegetable oil, salt, pepper, and sunflower seeds, if desired. Mix well.
3. Add dressing to the kale and fruit and stir to combine. Cover and refrigerate for at least 1 hour before serving.
4. Refrigerate leftovers within 2 hours

Notes

• To soften the kale and improve the flavor, before adding the fruit in step 1, rub the torn leaves together until the kale becomes dark green and fragrant, about 3 to 5 minutes, OR prepare the salad a day ahead and refrigerate.

Kiwi, Banana and Apple Salad

Kiwi, Banana and Apple Salad

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

Ingredients

4 1⁄2 teaspoons lime juice (about 1 lime)
1 1⁄2 teaspoons oil
1 1⁄2 teaspoons sweet onion, minced
1 teaspoon vinegar
1 teaspoon honey
1⁄8 teaspoon salt
2 medium kiwis, peeled
1 medium banana
1 medium apple [3” diameter] (or pear)
1 Tablespoon fresh mint, chopped (optional)

Directions

1. Mix lime juice, oil, onion, vinegar, honey and salt in a medium bowl.
2. Chop kiwis, banana and apple into small cubes.
3. Add fruit and mint (if using) to the dressing; toss to coat.
4. Refrigerate leftovers within 2 hours.

Notes

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

Watermelon Salsa

Watermelon Salsa

Prep time: 15 minutes
Makes: 32 tablespoons
Serving Size 2 tablespoons

Ingredients

2 cups small cubes of watermelon
1⁄4 cup chopped green onions
1⁄4 cup red onion, finely chopped
1 Tablespoon rice vinegar
1 Tablespoon chopped cilantro
1⁄4 teaspoon ground cumin

Directions

1. In a medium bowl, mix all of the Ingredients.
2. Refrigerate leftovers within 2 hours.

Notes

• Serve salsa with burritos, tacos, fish or grilled meat.
• Try adding corn, chile peppers, or chopped avocado.
• If you do not have vinegar, try lemon or lime juice.

Watermelon Cooler

Watermelon Cooler

Prep time: 5 minutes
Makes: 3 cups
Serving Size 1 cup

Ingredients

3 cups cubed watermelon, with seeds removed
1⁄2 cup orange juice

Directions

1. Place watermelon and juice in blender. Put lid on tightly.
2. Blend until smooth.
3. Drink immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• Juice from 1/2 orange (about 1/4 cup)

Very Berry Muesli (‘mew-slee’)

Very Berry Muesli (‘mew-slee’)

Prep time: 5 minutes
Makes: 5 cups
Serving Size 1 cup
Chill Time: 6 to 12 hours

Ingredients

1 cup low fat fruit yogurt
1 cup old fashioned rolled oats (raw)
1⁄2 cup non-fat or 1% milk
1⁄2 cup dried fruit (try raisins, apricots, dates)
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])
1⁄2 cup frozen blueberries
1⁄4 cup chopped, toasted walnuts

Directions

1. In medium bowl, mix oats, yogurt, and milk.
2. Cover and refrigerate for 6 to 12 hours.
3. Add dried and fresh fruit, and mix gently.
4. Serve scoops of muesli in small dishes. Sprinkle each serving with chopped nuts.
5. Refrigerate leftovers within 2 hours.

Notes

• Muesli makes a delicious breakfast. Try drizzling with milk.
• Substitute any frozen, canned/drained, or fresh chopped fruit for apples and blueberries.
• Flavor boosters: cinnamon, grated orange peel.

Peanut Butter Yogurt Dip

Peanut Butter Yogurt Dip

Prep time: 5 minutes
Makes: 12 tablespoons
Serving Size 2 tablespoons

Ingredients

1⁄2 cup nonfat plain yogurt
1⁄4 cup peanut butter
3⁄4 teaspoon cinnamon (optional)

Directions

1. In a small bowl, mix together yogurt and peanut butter. Add cinnamon, if desired.
2. Serve with slices of fruit or vegetables.
3. Refrigerate leftovers within two hours.

Notes

• To avoid peanut butter, try sunflower seed butter.

Baked Apple Chips

Baked Apple Chips

Prep time: 10 minutes
Cooking time: 2 hours
Makes: 2 apples
Serving Size 1 apple

Ingredients

2 large apples
cinnamon (optional)

Directions

1. Rinse apples and cut crosswise into thin slices. Cut out the core if desired.
2. Arrange slices in a single layer on baking sheets. Sprinkle lightly with cinnamon if desired.
3. Bake at 200 degrees for about 1 hour. Turn slices over. Continue baking until dry with no moisture in the center, 1 hour or more depending on thickness.
4. Remove from oven and cool. Store in an air-tight container for up to a year.

Roasted Bell Peppers

Roasted Bell Peppers

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 8 bell pepper halves
Serving Size 2 bell pepper halves

Ingredients

4 bell peppers
2 teaspoons vegetable oil
1⁄2 teaspoon italian seasoning
1⁄2 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper

Directions

1. Preheat oven to 450 degrees.
2. Wash bell peppers and remove tops and seeds. Cut peppers in half and rub with vegetable oil. Place cut side up on a rimmed baking sheet and sprinkle with Italian seasoning, garlic powder, salt and pepper.
3. Roast until peppers are tender and blistered in spots, about 30 to 35 minutes.
4. Refrigerate leftovers within 2 hours.

Roasted Vegetables

Roasted Vegetables

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 1 cup
Serving Size 1 cup

Ingredients

1 cup fresh vegetables per person (choose one vegetable or a mix of several – see list below)
1⁄2 teaspoon vegetable oil (per cup of vegetables)
sprinkle of salt and pepper

Directions

1. Wash vegetables, peel if desired, and cut into similar sized pieces. Smaller pieces (about 1/2 inch thickness) brown more and cook more quickly. Long thin pieces (asparagus or beans) can be left whole.
2. Preheat oven to 425 degrees.
3. Prepare a baking sheet that will hold the vegetables in a single layer. A metal baking sheet without sides allows more browning. A covering of foil will make cleanup easy.
4. Toss the vegetable pieces with just enough oil to make them shine.
5. Spread the vegetables on the baking sheet in a single layer.
6. Roast until tender and slightly browned on the edges. Baking time will depend on the thickness of the pieces. Thin pieces (asparagus or beans) may take 5 minutes; pieces about 1/2 inch thick take about 15 minutes.
7. Stir or turn about halfway through the roasting to obtain more even browning.
8. Remove to a serving dish and sprinkle lightly with salt or seasoning of your choice.
9. Refrigerate leftovers within 2 hours.

Notes

• Try vegetables like: beets, Brussels sprouts, carrots, onions, sweet potatoes, peppers, asparagus, broccoli, cauliflower, green beans, squash and more.
• Try additional seasonings like: thyme, rosemary, oregano, balsamic vinegar, and lemon juice.

Parmesan Roasted Potatoes

Parmesan Roasted Potatoes

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

3 cups potatoes cut in 1-inch pieces
2 teaspoons oil
1⁄4 teaspoon each salt and pepper
1⁄2 cup of parmesan cheese, shredded or grated

Directions

1. Preheat oven to 400 degrees.
2. In a large bowl, toss potatoes with oil, salt and pepper.
3. Place potatoes in a single layer on a large baking sheet.
4. Roast 25 minutes; sprinkle with cheese; roast 5 to 10 minutes more. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• Try other types of cheese or a blend!

Glazed Squash

Glazed Squash

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 servings

Ingredients

cooking spray
2 pounds winter squash (try acorn, butternut, delicata, or others)
3 Tablespoons brown sugar
1⁄4 teaspoon each salt and pepper

Directions

1. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil. Lightly spray foil with cooking spray.
2. Wash the squash, cut in half and scoop out seeds. Cut into 1-inch thick slices and lay on baking sheet.
3. In a small bowl, combine brown sugar, salt and pepper. Sprinkle squash with half the seasoning mixture.
4. Bake until sugar has melted, about 4 to 6 minutes. Remove baking sheet from oven and turn squash slices over. Sprinkle remaining seasoning mixture over squash and return to the oven. Bake until squash is tender, about 15 to 20 minutes. Serve warm.
5. Refrigerate leftovers within 2 hours.