Good Food on My Plate Recipes from the Capital Area Food Bank Hunger Action Month 2011
Introduction Here at the Capital Area Food Bank of Texas, we know cooking nutritious meals can be inexpensive, easy, healthy, and fulfilling. Great-tasting meals are not just for the experienced chef with time and expensive equipment, but can be created and enjoyed by anyone. This cookbook reflects the concern of the Food Bank and our community about the well-being of our most vulnerable neighbors, and the belief that hunger is unacceptable. The dishes are a response to the challenges many families face in the wake of the worst economic conditions since the Great Depression, and our desire to encourage and enable healthy eating habits by sharing these nutritious, affordable, and delicious recipes. In selecting the recipes, the registered dieticians from CAFB’s CHOICES Nutrition Education Department focused on simple preparation with low-cost, nutrient-rich ingredients, following the new MyPlate dietary guidelines for daily nutrition. Grouped according to the MyPlate categories, these recipes use items commonly available at our neighborhood grocery stores in Central Texas and reflect the diversity of fresh produce available at our local farmers markets throughout the year.
Many of the recipes were sourced from the Austin Food Bloggers Alliance members’ Hunger Awareness Project. Special thanks go to the Austin Food Bloggers Alliance members who participated in the project and to those whose recipes are featured in this cookbook. (More of this project can be found at www.austinfoodbank.org/ austin-food-bloggers .) Finally, “Good Food on My Plate” was inspired by September’s designation as Hunger Action Month, an annual observance raising awareness about the hunger crisis in America and the need to take action to end it. There are 30 recipes here, giving you one new item to try each day during the month and one new opportunity each day to think about what it means to have good food on our plates. The result of this collaborative effort is this road map for meals that even the youngest and pickiest family members can enjoy. And in the spirit of collaboration, we thank you for your gift and look forward to your continued support in achieving a hunger-free community. As we work together, hunger is a problem we can solve. Thank you for your support.
ank Perret President & CEO Capital Area Food Bank of Texas
Contents Protein Black Bean & Quinoa Burgers Spinach-Artichoke Hummus Dip Chicken Enchiladas Verde Spicy Tilapia with Pineapple-Pepper Relish Saucy Meatloaf in Peppers Black Bean Quesadillas Chicken Salad with Apples, Walnuts, & Raisins
Protein
Grains Breakfast Bars Perfect Pumpkin Pancakes Apple Cinnamon Oatmeal Quinoa Pilaf Carrot Raisin Muffins Sweet & Salty Crunchy Mix Greek-Style Pasta Salad
Fruits & Vegetables Southwestern Succotash Frozen Banana Pops Pineapple Peach Salsa Veggie Pita Pizzas Fruit Pizza Black Bean & Mango Salad Banana in a Blanket Vegetable Enchiladas Guacamole Salad Carrot Raisin Salad
Dairy Peanut Butter Banana Trifles Tropical Sunrise Parfait Breakfast Banana Split Easy Lasagna Yummy Fruit Smoothie Peach Pie Smoothie
3
Black Bean & Quinoa Burgers A dapted from Suzanna Cole, “South Austin Foodie Adventures,” southaustinfoodie.blogspot.com Prep time: 20 minutes Serving size: 1 burger
Cook time: 10 minutes Serves: 10
1/4 cup red onion, diced 1/2 - 3/4 cup bell peppers of choice, diced 1/2 cup canned corn, drained and rinsed 1 jalapeno, seeded and minced 1 15-ounce can black beans, drained and rinsed 2 cups cooked, cooled quinoa 1/2 teaspoon ground cumin 1 tablespoon lime juice 3 tablespoons olive oil, plus additional for cooking 1 cup low-fat cheddar cheese, shredded 2 eggs, beaten 1/4 cup whole wheat flour
1. Combine onion, bell pepper, corn, jalapeno and black beans in a large bowl. Add quinoa and toss to combine. 2. In a small bowl, whisk together the cumin, a pinch of salt and lime juice; add olive oil and pour over mixture. Add cheese, eggs, and flour and toss. 3. Heat skillet over medium heat; add about 1 tablespoon of oil. 4. With hands, make a tennis ball–sized patty and place in skillet; flatten with hands and repeat to fill skillet. 5. Cook 3-4 minutes per side, until golden and crispy.
Nutrition information per serving Calories 170, Total Fat 6g, Carbohydrates 20g, Fiber 4g, Protein 9g, Sodium 309mg, Cholesterol 38mg.
4
Chicken Enchiladas Verde
Spicy Tilapia with Pineapple-Pepper Relish
Adapted from Eating Well, www.eatingwell.com Prep time: 20 minutes Serving size: 1 wedge
Cook time: 25 minutes Serves: 12
Adapted from myrecipes.com Prep time: 20 minutes Serving size: 1 fillet
1 lb canned chicken breast in water, drained, or leftover cooked chicken 1 cup frozen corn or vegetable medley, thawed 2 4-ounce cans chopped green chiles, not drained 2 cups canned green enchilada sauce or green salsa, divided 12 corn tortillas 1 15-ounce can of nonfat refried beans 1 cup reduced-fat shredded cheese 1/2 cup chopped fresh cilantro 1 lime, cut into wedges
Cook time: 5 minutes Serves: 4
2 teaspoons canola oil 1-1/2 teaspoons favorite Mrs. Dash Blend (such as Fiesta Lime) 4 4-ounce tilapia fillets 1-1/2 cup fresh pineapple chunks, chopped 1/3 cup red onion, chopped 1/3 cup roma tomato, chopped 2 tablespoon apple cider vinegar 1 tablespoon fresh cilantro, chopped 1 jalapeno pepper, seeded and chopped 1 clove garlic, minced 4 lime wedges
1. Preheat oven to 425. Coat a 9x13-inch glass baking dish with cooking spray. 2. Combine chicken, corn or vegetable medley, chiles and 1/2 cup enchilada sauce or salsa in a medium bowl. 3. Spread 1/4 cup enchilada sauce or salsa in the prepared baking dish. Top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top beans with chicken mixture, followed by the remaining 6 tortillas. Pour remaining sauce (or salsa) over the tortillas. Cover with foil. 4. Bake enchiladas until they begin to bubble on the sides, about 20 minutes. Remove foil; sprinkle cheese on top. Continue baking until heated through and cheese is melted, about 5-10 minutes more. Top with cilantro and serve with lime wedges.
1. Combine pineapple, onion, tomato, vinegar, cilantro and jalapeno in large bowl, stirring gently. 2. Heat oil in large nonstick skillet over medium-high heat. 3. Sprinkle fish evenly with Mrs. Dash. 4. Add fish to pan and cook for 2 minutes on each side or until fish flakes easily when tested with fork. Serve pineapple mixture with fish. Garnish with lime wedges.
Nutrition information per serving: Calories 169, Total Fat 3, Carbohydrates 25g, Fiber 3g, Protein 12g, Sodium 700mg, Cholesterol 15mg.
Nutrition information per serving: Calories 216, Total Fat 6g, Carbohydrates 12g, Fiber 2g, Protein 30g, Sodium 42mg, Cholesterol 101mg.
5
Saucy Meatloaf in Peppers
Black Bean Quesadillas
Adapted from www.foodnetwork.com
Adapted from www.cooks.com
Prep time: 15 minutes Serving size: 1 - 2 rings
Prep time: 10 minutes Serving size: 1 quesadilla
Cook time: 30 - 45 minutes Serves: 6 - 12
3 or 4 bell peppers (assorted green, red, orange or yellow) 1 lb. extra-lean (96%) ground beef 2 slices whole-wheat bread, cut into cubes 1 28-ounce can crushed tomatoes with basil 2 cloves garlic, minced 1 egg 1 small onion, chopped 1 tablespoon fresh parsley A few dashes Worcestershire sauce Salt and pepper 1 tablespoon vegetable or canola oil Cooking spray
Cook time: 10 - 12 minutes Serves: 4
1 15-ounce can 50%-less-salt black beans, drained and rinsed 1/4 cup tomato, chopped 3 tablespoons fresh cilantro, chopped 1 small can sliced black olives, drained 8 6-inch corn tortillas 4 ounces low-fat jalapeno jack cheese, shredded 1 bunch fresh spinach leaves, shredded 4 tablespoons hot salsa 1. Preheat oven to 350 degrees. Mash beans in a medium-sized bowl. Mix in tomato, cilantro, and black olives. 2. Spread evenly over 4 tortillas. Sprinkle with cheese, spinach, and salsa. Top with remaining tortillas. 3. Bake tortillas on ungreased cookie sheet for 10 to 12 minutes. Cut into 4 wedges.
1. Preheat oven to 400째F. Spray a 13x9 inch baking dish with cooking spray. 2. Remove core and seeds from peppers. Slice crosswise. (You should get about 3-4 rings per pepper). Place rings in baking dish. 3. In a large bowl, mix together beef, bread, 1/2 cup of the tomatoes, garlic, egg, onion, chopped parsley, and Worcestershire sauce, and season with salt and pepper. 4. Press meatloaf mixture evenly into pepper rings. Add the remaining tomatoes to the baking dish. Bake until the internal temperature reaches 165째F for 30-35 minutes.
Nutrition information per serving: Calories 206, Total Fat 7g, Carbohydrates 17g, Fiber 4g, Protein 19g, Sodium 393mg, Cholesterol 73mg.
Nutrition information per serving: Calories 280, Total Fat 6g, Carbohydrates 45g, Fiber 8g, Protein 13g, Sodium 600mg, Cholesterol 5mg.
6
Spinach-Artichoke Hummus Dip
Chicken Salad with Apples, Walnuts, and Raisins
Adapted from rachelrayshow.com Prep time: 10 minutes Serving size: 1/2 cup
Adapted from www.aicr.org Serves: 10
Prep time: 15 minutes Serving size: 1-1/2 cups
1 15-ounce can chickpeas 2 tablespoons tahini 1 garlic clove 1 lemon, juiced 1/4 cup extra-virgin olive oil Salt and freshly ground pepper (optional) 1 10-ounce box chopped frozen spinach, defrosted and drained 1 15-ounce can artichokes, drained and coarsely chopped 1/4 cup reduced-fat parmesan cheese, grated
Serves: 4
1/3 cup walnuts or pecans 16 ounces canned chicken breast or leftover cooked chicken breast 1 large Gala apple, cored and diced into 3/4-inch pieces 1/2 cup onions, chopped 1/2 cup raisins 3 tablespoons low-fat plain yogurt 1 tablespoons low-fat mayonnaise 1 tablespoon lemon juice 1/2 teaspoon salt 1/8 teaspoon ground pepper 8 romaine lettuce leaves
1. In a food processor, combine chickpeas, tahini, garlic, lemon juice, extra-virgin olive oil and salt and pepper. 2. Transfer the hummus to a bowl. Add spinach, artichokes and the grated cheese. Mix to combine. 3. Serve with pita chips or your favorite vegetable.
1. Optional step: Preheat oven to 350 degrees. Spread nuts in one layer on baking sheet and toast in oven until fragrant, 8 to 10 minutes. Set nuts aside to cool. 2. In mixing bowl, combine chicken, apple, onion and raisins. Coarsely chop walnuts and add to other ingredients. 3. In small bowl, whisk together yogurt, mayonnaise, and lemon juice, salt and pepper until combined. Add dressing to salad and mix with fork until evenly coated. 4. Line each of four salad plates with 2 lettuce leaves. Mound a fourth of salad on each plate. Serve immediately.
Nutrition information per serving: Calories 130, Total Fat 8g, Carbohydrates 10g, Fiber 2g, Protein 5g, Sodium 270mg, Cholesterol 2mg.
Nutrition information per serving: Calories 260, Total Fat 10g, Carbohydrate 25g, Protein 21g, Fiber 3g, Sodium 380mg.
7
Fruits & Vegetables
Southwestern Succotash A dapted from Kristi Willis, “Ditch the Box” www.ditchthebox.com Prep time: 20 minutes Serving size: 1/2 cup
Cook time: 20 minutes Serves: 8
2 tablespoons olive oil 1 medium onion, chopped 1 bell pepper, chopped 8 whole okra, trimmed and chopped (optional) 2 zucchini squash, diced 2 jalapenos, seeded and chopped 1 15-ounce can corn, drained and rinsed 1 15-ounce can black beans, drained and rinsed 1 pint cherry or grape tomatoes, halved 1 teaspoon cumin 1 clove garlic 1/2 teaspoon pepper 1/2 teaspoon salt 1. Heat 12-inch sauté pan over medium-high heat. Add olive oil and sauté onion until clear. 2. Add cumin, garlic, okra, corn, zucchini and jalapenos and cook until just tender. 3. Add black beans and cook until heated through. Season with salt and pepper and combine well. 4. Remove pan from heat and toss in tomato.
Nutrition information per serving: Calories 131, Total Fat 3g, Carbohydrates 22g, Fiber 6g, Protein 5g, Sodium 485mg, Cholesterol 0mg.
9
Pineapple-Peach Salsa
Frozen Banana Pops
A dapted from Laurie Leiker, “Lonely Gourmet” lonelygourmet.com
Adapted from Emme Weaver, “The Kid Can Cook” thekidcancook.blogspot.com
Prep time: 15 minutes Serving size: 1/4 cup
Cook time: 1 hour Serves: 4
Prep time: 5 minutes Serving size: 1/2 banana
Cook time: 1 hour Serves: 2
1 cup fresh peaches, diced 1 cup canned pineapple chunks, quartered 1/4 cup red onion, finely chopped 1 tablespoon fresh cilantro 1 teaspoon ground ginger Crushed red pepper flakes
1 large banana 1/4 cup non-fat vanilla-flavored yogurt 1 tablespoon chopped almonds 1 tablespoon granola 1 tablespoon sunflower seeds 1 tablespoon dried cranberries
1. Combine all ingredients. 2. Cover and refrigerate for an hour. 3. Stir before serving. 4. Serve with tortilla chips or as a topping for tacos or grilled chicken.
1. Cut banana into 4 pieces. 2. Skewer and dip each banana piece into the yogurt. 3. Roll each dipped banana piece into almonds, granola, sunflower seeds or dried cranberries. 4. Place on a parchment lined cookie sheet and freeze for at least one hour.
Nutrition information per serving: Calories 60, Total Fat 1g, Carbohydrates 14g, Fiber 2g, Protein 1g, Sodium 2mg, Cholesterol 0mg.
Nutrition information per serving: Calories 151, Total Fat 4g, Carbohydrates 26g, Fiber 4g, Protein 4g, Sodium 25mg, Cholesterol 1mg.
10
Veggie Pita Pizzas
Fruit Pizza
Adapted from www.aicr.org
Adapted from fruitandveggiesmorematters.org
Prep time: 15 minutes Serving size: 1 pita
Cook time: 8 minutes Serves: 4
Prep time: 10 minutes Serving size: 1/2 muffin
4 whole wheat pita bread rounds 1 cup prepared pasta sauce with vegetables 1/2 bell pepper, red or green, finely diced 1/2 cup tomato, finely diced 1/2 cup shredded carrots 4 ounce jar or can sliced mushrooms, drained 1 teaspoon dried oregano 1 teaspoon dried basil 1/2 cup shredded part-skim mozzarella cheese 8 teaspoons Parmesan Cheese
Serves: 1
1/2 whole wheat English muffin 1 tablespoon whipped fat-free strawberry cream cheese 1/4 cup strawberries, sliced 2 tablespoons red grapes, quartered 2 tablespoons canned mandarin oranges, drained 1. Toast the English muffin until golden brown. Spread cream cheese on toasted muffin. 2. Arrange sliced strawberries, grapes and orange slices on top of cream cheese. 3. Slice into quarters and “yummy – fruit pizza!” Each serving provides an excellent source of Vitamins A and C, and a good source of folate and fiber.
1. Preheat oven to 400 degrees. 2. On oven rack or in toaster oven, toast pita bread for 1 minute. Remove and allow to cool. 3. Place pita round on plate. Spread 1/4 cup pasta sauce on each pita round. 4. Top with 2 tablespoons each of bell pepper, tomatoes, carrots, and mushrooms. 5. Sprinkle 1/4 teaspoon oregano and 1/4 teaspoon basil on each round. 6. Top each pita round with 2 tablespoons of mozzarella cheese and 2 teaspoons of Parmesan cheese. 7. Broil, watching carefully, until cheese is melted and bubbly, and pita is hot. Serve immediately.
Nutrition information per serving: Calories 120, Total Fat 1g, Carbohydrates 25, Fiber 4g, Protein 6g, Sodium 313mg.
Nutrition information per serving: Calories 200, Total Fat 7g, Carbohydrates 26g, Fiber 4g, Protein 10g, Sodium 650mg, Cholesterol 10mg.
11
Carrot Raisin Salad
Black Bean & Mango Salad
Adapted from www.cooks.com
Prep time: 10 minutes Serving size: 1/2 cup
Adapted from allrecipes.com Prep time: 20 minutes Serving size: 1/2 cup
Serves: 4
1 cup grated carrot 1/2 cup diced apple 1/2 cup crushed pineapple 2 tablespoons raisins 2 tablespoons chopped nuts 1 teaspoon lemon juice 2 tablespoons lemon or vanilla low-fat yogurt
Serves: 12
1 15.5-ounce can black beans, rinsed and drained 1 14-ounce can corn kernels, drained 1 red bell pepper, chopped 1/2 red onion, chopped 1 mango, chopped 2 tablespoons olive oil 1 handful fresh cilantro leaves, chopped Juice and zest of one lime Salt and pepper to taste Cilantro to garnish
1. Toss apples with lemon juice in a small bowl to keep it from darkening. 2. Add the carrot, pineapple, raisins, nuts, and yogurt to the apple and toss to combine.
1. Drain and rinse the black beans and corn. Combine all ingredients in a bowl. 2. Garnish with cilantro to serve.
Nutrition information per serving: Calories 80, Total Fat 2.5g, Carbohydrates 13g, Fiber 2g, Protein 1g, Sodium 25mg, Cholesterol 0mg.
Nutrition information per serving: Calories 93, Total Fat 3g, Carbohydrates 17g, Fiber 3g, Protein 3g, Sodium 74mg, Cholesterol 0mg.
12
Vegetable Enchiladas
5. Cool 5 minutes; serve garnished with scallion greens.
Adapted from marthastewart.com Prep time: 30 minutes Serving size: 2 enchiladas
Nutrition information per serving: Calories 343, Total Fat 6g, Cholesterol 8mg, Sodium 694mg, Carbohydrates 52g, Fiber 7g, Protein 21g.
Cook time: 15 - 20 minutes Serves: 8
2 tablespoons olive oil 2 teaspoons ground cumin 1/4 cup all-purpose flour 1/4 cup reduced sodium tomato paste 1 14.5-ounce can vegetable broth, reduced sodium 3/4 cup water 3 cups fat-free shredded Monterey Jack cheese 1 15-ounce can black beans, drained and rinsed 1 10-ounce box chopped frozen spinach 1 10-ounce box frozen corn kernels 6 scallions, thinly sliced, white and green parts separated 16 6-inch corn tortillas
Guacamole Salad Adapted from allrecipes.com Prep time: 10 minutes Serving size: 1/2 cup Serves: 8
3 avocados, peeled, pitted, and mashed 1 lime, juiced 1/2 teaspoon of salt 1/2 cup diced onion 3 tablespoons chopped fresh cilantro 2 roma tomatoes, diced 1 tsp. minced garlic 1 pinch ground cayenne pepper (optional) 4 romaine lettuce leaves
1. Make sauce: In medium saucepan, heat oil over medium heat. Add 1 teaspoon cumin, flour, and tomato paste; cook, whisking, 1 minute. Whisk in broth and 3/4 cup water, bring to a boil. Reduce to a simmer, and cook until slightly thickened, 5 to 8 minutes and set a side. 2. Make filling: In a large bowl, combine 2 cups cheese, beans, spinach, corn, scallion whites, and remaining 1 teaspoon cumin; season with salt and pepper. 3. Preheat oven to 400 degrees. Lightly oil two 8-inch square baking dishes; set aside. Stack tortillas, and wrap in damp paper towels; microwave on high for 1 minute. Or stack and wrap in aluminum foil and heat in oven for 5 to 10 minutes. Top each tortilla with a heaping 1/4 cup of filling; roll up tightly and arrange, seam side down, in prepared baking dishes. 4. Dividing evenly, sprinkle enchiladas with remaining 1 cup cheese, and top with sauce. Bake, uncovered, until hot and bubbly, 15 to 20 minutes.
1. In a medium bowl, mash together avocados, lime juice, and salt. 2. Mix in onion, cilantro, tomatoes, and garlic. 3. Stir in cayenne pepper. 4. Before serving, place 1 lettuce leaf on a plate, add salad on top.
Nutrition information per serving: Calories 131, Total Fat 11g, Carbohydrates 9g, Fiber 6g, Protein 2g, Sodium 149mg, Cholesterol 0mg.
13
Banana in a Blanket Adapted from fruitandveggiesmorematters.org Prep time: 5 minute Serving size: 1 blanket
Serves: 1
1 6-inch whole wheat tortilla 1 tablespoon reduced-fat smooth peanut butter 1 medium banana 1 teaspoon maple syrup or honey 1 tablespoon crunchy, nutty nugget cereal or granola 1. Lay tortilla on a plate. Spread peanut butter evenly on the tortilla. Sprinkle cereal over the peanut butter. 2. Peel and place banana on the tortilla and roll the tortilla. Drizzle maple syrup or honey on top. Optional: Garnish with more cereal on top.
Nutrition information per serving: Calories 303, Total Fat 6.4g, Carbohydrates 63g, Fiber 7g, Protein 9g, Sodium 306mg, Cholesterol 0mg.
14
Grains
Breakfast Bars Adapted from Kristina Wolter, “Girl Gone Grits” girlgonegrits.blogspot.com Prep time: 15 minutes Serving size: 1 square
Cook time: 30 minutes Serves: 24
6 large ripe bananas, mashed 5 cups quick oats 2/3 cup honey 2/3 cup applesauce 2 teaspoon vanilla extract 1 teaspoon cinnamon 1 cup dried cranberries ½ cup pecans, chopped
1. Preheat oven to 350 degrees. 2. Mix all ingredients together. 3. Spray 13x9” baking dish with nonstick cooking spray. 4. Spoon mixed ingredients into dish and spread evenly 5. Bake for 25-30 minutes or until brown.
Nutrition information per serving: Calories 163, Total Fat 3g, Carbohydrates 33g, Fiber 3g, Protein 3g, Sodium 1mg, Cholesterol 0mg.
16
Perfect Pumpkin Pancakes
Apple Cinnamon Oatmeal
Adapted from Kids in the Kitchen Recipes, University of Missouri Extension Service
Adapted from SNAP-Ed Connection, USDA
Prep time: 15 minutes Serving size: 2 pancakes
Prep time: 10 minutes Serving size: 1/2 cup
Cook time: 10 minutes Serves: 6
Cook time: 15 minutes Serves: 4
1-3/4 cups 100% apple juice 1 cup old-fashioned rolled oats 2 tablespoons raisins 2 tablespoons chopped walnuts 1 apple, cored and chopped 1 teaspoon cinnamon 1 tablespoon Splenda速 Brown Sugar Blend
1 cup whole-wheat flour 1 cup all-purpose flour 2 tablespoons brown sugar 1 tablespoon baking powder 1-1/4 teaspoon pumpkin pie spice 1 teaspoon salt 1 egg 1/2 cup canned pumpkin 1-3/4 cup skim milk 2 tablespoons vegetable oil Vegetable cooking spray
1. Put the apple juice in medium saucepan and bring to a boil on medium heat. 2. Stir in oatmeal, raisins, chopped apple, and cinnamon. 3. Turn heat to low. 4. Cook 5 minutes, stirring often. Add walnuts about halfway through. 5. Add Splenda速 Brown Sugar Blend and stir before serving.
1. Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in a large mixing bowl. 2. In a medium bowl, combine egg, canned pumpkin, milk and vegetable oil, mixing well. 3. Add wet ingredients to flour mixture, stirring just until moist. Batter may be lumpy. For thinner batter, add more milk. 4. Lightly coat skillet or a griddle with vegetable cooking spray and heat on medium. 5. Using a 1/4-cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, then flip pancakes and cook until golden brown, 1-1/2 to 2-1/2 minutes. Repeat with remaining batter.
Nutrition information per serving: Calories 250, Total Fat 6g, Carbohydrates 41g, Fiber 3g, Protein 9g, Sodium 706mg, Cholesterol 31mg.
Nutrition information per serving: Calories 190, Total Fat 3.5g, Carbohydrates 37g, Fiber 4g, Protein 4g, Sodium 5mg, Cholesterol 0mg.
17
Quinoa Pilaf
Carrot Raisin Muffins
Adapted from SNAP-Ed Connection, USDA
Adapted from womenshealthmag.com
Prep time: 30 minutes Serving size: 3/4 pancakes
Cook time: 25 minutes Serves: 4
Prep time: 20 minutes Serving size: 1 muffin
Cook time: 20 minutes Serves: 15
1 tablespoon olive oil 1/2 onion, chopped 2 stalks celery chopped 1/2 cup quinoa 2 tablespoon lime juice 1/2 cup frozen vegetable medley 1 cup hot water Salt and pepper to taste 1. Cook onion and celery until tender in olive oil over medium heat. 2. Rinse and drain quinoa under cold water using a strainer. 3. Stir quinoa into vegetables and cook for 1 minute. 4. Add water and lime juice and bring to a boil, then cover and reduce heat to a medium low. Simmer for 15-20 minutes or until liquid is absorbed and quinoa is tender. 5. Stir in thawed vegetable medley and allow to warm through. Season to taste with salt and pepper.
1 cup unsweetened applesauce 1/2 cup packed brown sugar substitute, Splenda recommended 2 egg whites 1 egg 1/4 cup canola oil 1 teaspoon vanilla 1 cup all-purpose flour 1 cup whole wheat flour 2 cups grated carrots 3/4 cup raisins 2 tablespoons chopped walnuts 2 tablespoons ground cinnamon 1 tablespoons baking powder 1 tablespoons baking soda 1/2 teaspoon salt
Nutrition information per serving: Calories 130, Total Fat 5g, Carbohydrates 18g, Fiber 3g, Protein 4g, Sodium 25mg, Cholesterol 0 mg.
Nutrition information per serving: Calories 187, Total Fat 5, Carbohydrates 31g, Fiber 3.5g, Protein 5g, Sodium 260mg, Cholesterol 12mg
1. Preheat oven to 375 degrees. Coat two 12 cup non-stick muffin tins with non-stick spray. 2. In medium bowl, combine applesauce, brown sugar, egg whites, egg, oil and vanilla. Mix well. 3. In large bowl, combine the flour, carrots, raisins, walnuts, cinnamon, baking powder, baking soda and salt. Mix well. Add the applesauce mixture. Stir until just blended. Pour into the prepared muffin tin, filling the cups 3/4 full. 4. Bake for 15 to 18 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
18
Greek-Style Pasta Salad
Sweet and Salty Crunchy Mix
Adapted from Better Homes and Gardens, www.bhg.com
Adapted from www.aicr.org
Prep time: 15 minutes Serving size: 1 cup
Prep time: 5 minutes Serving size: 1/2 cup
Serves: 4
4 ounces whole-wheat bow-tie or elbow macaroni 1 medium cucumber, quartered lengthwise, seeded, and cut into 1/2-inch thick slices 1/4 cup chopped red onion 1/4 cup sliced pitted ripe olives 1/4 cup olive oil or cooking oil 1/4 cup lemon juice 1 tablespoon fresh chopped oregano (or 1 tsp dried, crushed) 1 tablespoon fresh chopped mint (or 1/2 tsp dried, crushed) 1/4 teaspoon pepper Lettuce leaves (optional) 1 6.5-oz can chunk light tuna in water or canned chicken, chilled 1/4 cup crumbled reduced-fat feta cheese 1/2 pint cherry tomatoes
Serves: 15
Canola oil spray or cooking spray 2 cups cereal, preferably whole grain (old fashioned rolled oats, puffed whole wheat or brown rice, or low-fat granola) 2 cups thin pretzels 1/2 cup walnuts or almonds 1/2 cup pumpkin seeds 2 cups mixed dried fruit (raisins, berries, apples, date, etc.) 1/4 cup honey 1. Preheat oven to 350 degrees. Lightly coat bottom of two baking sheets and set aside. 2. In a large bowl, mix together the cereal, pretzels, nuts and seeds until well combined. Stir in dried fruit. 3. In a heat-resistant liquid measuring cup, gently warm honey to thin its consistency in a microwave, or stovetop using a small saucepan containing hot water. Slowly add just enough of the honey into the cereal mixture, stirring constantly, until the mixture begins to adhere and form clusters. 4. Spread the mixture on the baking sheets in a thin layer. Spray with canola spray or cooking spray. Bake until cereal is lightly browned, stirring once, for 15 to 20 minutes. 5. Remove from oven and cool on a rack. Serve immediately or store in a sealed container or in zip-lock plastic bags.
1. Cook pasta according to package directions. Drain pasta and cool to room temperature. 2. In a large mixing bowl combine pasta, cucumber, red onion, and olives. Toss lightly to mix. 3. For dressing, in screw-top jar, combine oil, lemon juice, oregano, mint and pepper. Cover and shake well. Pour dressing over pasta mixture. Toss to coat. Cover and chill 4 to 24 hours. 4. Line individual salad plates with lettuce. Spoon pasta mixture onto the lettuce-lined plates. Drain tuna and break into chunks. Arrange tuna and feta cheese on top of the pasta mixture. Garnish with cherry tomatoes. Nutrition information per serving: Calories 380, Total Fat 21g, Carbohydrates 33g, Fiber 7g, Protein 17g, Sodium 550mg, Cholesterol 25mg.
Nutrition information per serving: Calories 148, Total Fat 3g, Carbohydrates 30g, Fiber 2g, Protein 3g, Sodium 20mg, Cholesterol 0mg.
19
Dairy
Peanut Butter-Banana Trifles
1. Layer the pineapple, strawberries, yogurt, and banana in a cup. 2. Top with almonds, dried fruit and granola.
Adapted from Better Homes and Gardens, www.bhg.com Prep time: 5 minutes Serving size: 1 cup
Serves: 1
Each serving provides an excellent source of calcium and fruit.
1/2 cup plain low-fat yogurt 1 teaspoon smooth peanut butter 1 teaspoon honey 1/2 large banana, sliced 1/2 cup multigrain cereal
Nutrition information per serving: Calories 245, Total Fat 5g, Carbohydrates 49g, Fiber 4g, Protein 5g, Sodium 52mg, Cholesterol 6mg.
Breakfast Banana Split
1. In a cup mix yogurt, peanut butter and honey until smooth. 2. Top with banana slices and cereal. Layer once; serve.
Adapted from Kids in the Kitchen Recipes, University of Missouri Extension Service
Nutrition information per serving: Calories 283, Total Fat 7g, Cholesterol 6 mg, Sodium 215 mg, Carbohydrates 45 g, Fiber 6 g, Protein 13g.
Prep time: 10 minutes Serving size: 1 banana split
1/2 banana 1/4 cup crunchy nugget cereal or granola 1/4 cup low-fat vanilla yogurt 1/4 cup pineapple chunks, drained 1 tablespoon chopped nuts 1 maraschino cherry
Tropical Sunrise Parfait dapted from Fruit and Veggies: More Matters A fruitandveggiesmorematters.org Prep time: 10 minutes Serving size: 1 cup
Serves: 1
Serves: 1
1. Wash banana. Peel and split the banana lengthwise and place in a small cereal bowl. 2. Sprinkle cereal or granola over banana, reserving some for topping. 3. Spoon yogurt on top. Decorate with pineapples, nuts, cherry and remaining cereal or granola.
1/4 cup canned pineapple chunks in 100% fruit juice, drained 1/4 cup chopped strawberries 1/4 cup low-fat vanilla yogurt 1/4 banana, peeled and sliced 1 - 2 tablespoons sliced almonds 1 - 2 tablespoons dried fruit (cherries, cranberries, pineapple, etc.) 1 - 2 tablespoons granola (optional)
Nutrition information per serving: Calories 275, Total Fat 5g, Carbohydrates 55g, Fiber 4g, Protein 6g, Sodium 90mg, Cholesterol 4mg.
21
Easy Lasagna
5. Cover with foil and bake at 400 degrees F for 30-45 minutes, uncovering for the last 10 minutes.
Adapted from Nancy Clark, Sports Nutrition Guidebook, 3rd ed. Prep time: 30 minutes Serving size: 1 square
Nutrition information per serving: Calories 255, Total Fat 6.6g, Carbohydrate 37.9g, Protein 14.3g, Fiber 7.6g, Sodium 645mg.
Cook time: 30 - 45 minutes Serves: 16
1 lb part-skim ricotta or cottage cheese or a mixture 1 egg or 2 egg whites 1 teaspoon dried oregano 1 48-ounce jar of spaghetti sauce 1 lb whole-grain lasagna noodles, cooked according to package directions 4 - 6 ounces (1 to 1-1/2 cups) part-skim mozzarella cheese, shredded
Yummy Fruit Smoothie Adapted from Kids in the Kitchen Recipes, University of Missouri Extension Service
Optional: 2 10-ounce packages frozen spinach, thawed and drained 4 cups diced vegetables (onions, mushrooms, carrots, zucchini, summer squash, etc.), steamed or sautéed in a little oil 1 lb extra-lean hamburger or ground turkey, browned and drained, or 1 lb tofu, crumbled
Prep time: 15 minutes Serving size: 1 cup
Serves: 5
2 cups frozen fruit (get creative ... make your own mix of frozen fruits from strawberries, blueberries, peaches, mangos, raspberries, blackberries, pineapple) 2 cups vanilla low-fat yogurt 1 cup orange juice
Cooking spray Salt to taste
1. Combine all ingredients in a blender. 2. Process until smooth for approximately 2 minutes. Serve immediately.
1. In a bowl, mix the ricotta cheese with the egg, spinach, oregano, salt (and vegetables and meat or tofu if included). 2. Set aside 2 cups of spaghetti sauce for the topping. 3. Coat the bottom of a 9” x 13” pan with cooking spray. Add a thin layer of spaghetti sauce and top with four cooked lasagna noodles. Next, add a layer of the cheese/vegetable mixture and then the spaghetti sauce. Repeat three times, ending with the noodles. Sprinkle shredded mozzarella over the top. 4. Pour the 2 cups of reserved spaghetti sauce on the top layer. Sprinkle shredded mozzarella over the top.
Nutrition information per serving: Calories 130, Total Fat 1g, Carbohydrates 28g, Fiber 1g, Protein 3g, Sodium 45mg, Cholesterol 5mg.
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Peach Pie Smoothie
Index
Adapted from www.foodnetwork.com
APPETIZERS AND SIDE DISHES
Pineapple-Peach Salsa, p.10 Quinoa Pilaf, p.18 Southwestern Succotash, p.9 Spinach-Artichoke Hummus Dip, p.7
Prep time: 5 minutes Serving size: 2 cups Serves: 2
BREAKFAST
1/2 cup nonfat or 1% low-fat milk 1/2 cup nonfat plain yogurt 1 cup frozen unsweetened peaches or canned peaches, drained and frozen 2 tablespoons honey 1/4 teaspoon vanilla extract 1/8 teaspoon ground cinnamon Pinch ground nutmeg Pinch ground ginger
Apple Cinnamon Oatmeal, p.17 Breakfast Banana Split, p.21 Breakfast Bars, p.16 Carrot Raisin Muffins, p.18 Perfect Pumpkin Pancakes, p.17 Tropical Sunrise Parfait, p.21 Yummy Fruit Smoothie, p.22
DESSERTS AND SNACKS
Banana in a Blanket, p.14 Frozen Banana Pops, p.10 Fruit Pizza, p.11 Peach Pie Smoothie, p.23 Peanut Butter Banana Trifles, p.21 Sweet & Salty Crunchy Mix, p.19
1. Put all ingredients into a blender and blend until smooth.
MAIN DISHES
Black Bean & Quinoa Burgers, p.4 Black Bean Quesadillas, p.6 Chicken Enchiladas Verde, p.5 Easy Lasagna, p.22 Saucy Meatloaf in Peppers, p.6 Spicy Tilapia with Pineapple-Pepper Relish, p.5 Vegetable Enchiladas, p.13 Veggie Pita Pizzas, p.11
SALADS
Black Bean & Mango Salad, p.12 Carrot Raisin Salad, p.12 Chicken Salad with Apples, Walnuts, & Raisins, p.7 Greek-Style Pasta Salad, p.19 Guacamole Salad, p.13 Nutrition information per serving: Calories 180, Total Fat 0g, Carbohydrates 41g, Fiber 1g, Protein 6g, Sodium 95mg, Cholesterol 5mg.
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About CHOICES Nutrition Education Program: CHOICES is a nutrition education program that helps individuals and families make smart choices at mealtime. The classes help people eligible for SNAP (food stamps) make healthy food choices within a limited budget and choose active lifestyles. All classes are FREE and open to qualified individuals.
About Capital Area Food Bank of Texas: The mission of the Capital Area Food Bank of Texas is to nourish hungry people and lead the community in ending hunger. In its 30th year of service, the Food Bank currently provides food and grocery products to more than 350 Partner Agencies in 21 Central Texas counties. In 2010, CAFB distributed more than 25 million pounds of food. For more information on the Capital Area Food Bank of Texas and its programs, visit www.austinfoodbank.org or call 512-282-2111.