Cooking healthy together recipe book

cooking h e a lt h y

together

Inspiring Goodness

“Cooking became an outlet for me.�

NEP program participant and mother of three young children from the southeastern region of Massachusetts

welcome Preparing great-tasting food can be quick and easy and cost less than eating out. If you are looking for easy-to-prepare, healthy, and delicious recipes for your family, our Cooking Healthy Together recipe book is perfect for you. Each recipe includes the nutrition content and is low in saturated fat, added sugar, and sodium.

Children love to help prepare food, and they enjoy eating the foods they make.

To encourage your children to eat a variety of foods, include the whole family in the kitchen. Inspire goodness in the kitchen and enjoy happy cooking and healthy eating!

This book is brought to you by the University of Massachusetts Extension Nutrition Education Program (NEP). NEP provides nutrition education to individuals, families, and communities across Massachusetts to encourage making healthy food choices, handling foods safely, and becoming increasingly physically active—all of which lead to better health. To learn about our resources and for more recipes, visit our website at ag.umass.edu/nutrition.

This institution is an equal opportunity provider.

1

contents Foods to keep on hand - 4 Making substitutions - 6

Soups - 25 Black Bean Soup - 26 Butternut Squash Soup - 27

Breakfast - 9

Creamy Broccoli Soup - 28

Berry Pancake Rollups - 10

Fish and Kale Stew - 29

Berry Yogurt Crunch - 11

Quick Minestrone Soup- 30

Breakfast Egg Burritos - 12

Turkey Chili with Fusilli - 31

Delicious Smoothies - 13 Easy Egg Sandwich* - 14

Snacks AND Drinks - 33

Overnight Oatmeal* - 15

Apple Pie in a Glass - 34 Great Grains Trail Mix - 35

Starters - 17

Italian Breadstick Popcorn - 36

Cherry Tomato Salsa - 18

Plum Slushy - 37

Colorful Quesadillas - 19

Spicy Baked Plantain Chips - 38

Hummus - 20

Zucchini Bread - 39

Peach and Pineapple Salsa - 21 Roasted Corn Salsa - 22

Salads - 41

Tex-Mex Black Bean Dip - 23

Beans, Tomato, and Pepper Salad - 42 Confetti Pasta Salad - 43 Kale and Feta Salad - 44

2

* Meals you can cook in a microwave.

Mediterranean Couscous Salad - 45

Main Dishes - 63

Melon Fruit Salad - 46

Asian Linguine Salad - 64

Peachy Rice Salad - 47

Black Bean and Veggie Burritos - 65

Savory Broccoli Salad - 48

Braised Chicken with Vegetables - 66

Spicy Fruit Salad - 49

Fiesta Taco Salad - 67

Spinach and Strawberry Salad - 50

Greek Salad Wraps - 68

Sunny Salad - 51

Mac and Cheese with Broccoli - 69

Sides - 53 Baked Potato Primavera* - 54

INDEX - 80

Skillet Lasagna - 70 Stewed Beans with Chourico - 71

Brown Rice with Summer Vegetables - 55

Desserts - 73

Cabbage Stir Fry - 56

Apple Cinnamon Wrap and Roll - 74

Garden Ratatouille - 57

Banana Pudding - 75

Glazed Carrot Coins - 58

Blueberry Pineapple Parfaits - 76

Italian Spaghetti Squash* - 59

Chocolate Mousse - 77

Riced Cauliflower - 60

No-Bake Peach Crisp - 78

Veggie Bulgur - 61

One-Ingredient Ice Cream - 79

3

foods to keep on hand Keeping certain food items in your cupboard, refrigerator, or freezer can help you prepare meals quickly. You don’t have to buy all the food items on this list or at one time. Try adding an extra item or two each time you do your regular shopping, and you will soon have a healthy stock of foods for meals!

Cereals and Grains Brown rice Oatmeal Pasta Pancake mix Fruits and Vegetables Applesauce (unsweetened) Canned fruit in 100% fruit juice Canned vegetables, low-sodium Canned tomato sauce or tomatoes, with no added salt Dried fruit such as raisins, apricots, figs, and prunes Frozen fruit and frozen vegetables

4

Quick meal ideas: ★ For pasta primavera, cook pasta and frozen vegetables.

Then top with tomato sauce. ★ Make brown rice and mix with frozen or canned vegetables. Then scramble an egg and add it on top of the rice. ★ For an easy, tasty breakfast, place ½ cup of oatmeal and 1 cup of water in a microwave-safe dish. Add a dash of cinnamon and a handful of dried fruit.

Microwave on high for about 1 minute.

Meats, Fish, Poultry, and Meat Alternatives Canned or dried beans such as lentils and black beans Canned tuna, canned salmon, and canned chicken Eggs Low-sodium soups, stews, and broth or stock Peanut butter Milk and Milk Products Boxed long-life milk (shelf-stable) or powdered milk Other items 100% fruit preserves Vegetable oil Herbs and spices such as chili pepper, cumin, dill, garlic powder, onion powder, oregano, parsley, and thyme

5

Making substitutions If you don’t have:

substitute:

Beef or chicken broth

1 low-sodium chicken or beef bouillon cube and 1 cup boiling water

Bread crumbs

Cracker crumbs or sliced bread, toasted, cubed, and crumbled ½ cup melted butter and ½ cup

Butter, 1 cup

unsweetened applesauce

Buttermilk, 1 cup

1 tablespoon lemon juice or vinegar and milk to make 1 cup. Stir and let stand for 5 minutes.

6

Cornstarch, 1 tablespoon

2 tablespoons of flour

Garlic, 1 small clove

⅛ teaspoon garlic powder

If you don’t have:

substitute:

Herbs, 1 tablespoon fresh

1 teaspoon dried leaf herbs or ½ teaspoon ground dried herbs

Sour cream

Plain low-fat yogurt

Vegetable oil (for baking), 1 cup

1 cup unsweetened applesauce

Source: http://dish.allrecipes.com/common-ingredient-substitutions/

7

In general, kids and teens who eat breakfast have more energy, do better in school, and eat healthier throughout the day than those who don’t eat breakfast.

Without breakfast, people can get irritable, restless, and tired.

So make time for breakfast— for you and your kids!

breakfast Berry Pancake Rollups.....................10 Berry Yogurt Crunch.........................11 Breakfast Egg Burritos..................... 12 Delicious Smoothies........................13 Easy Egg Sandwich..........................14 Overnight Oatmeal...........................15

9

Berry Pancake Rollups Serves 6 Fruits and Vegetables: ½ cup per serving

Ingredients 1 cup strawberries, fresh 1 cup blueberries, fresh 1 cup blackberries, fresh ½ cup strawberry preserves

Tip: ★ Use any type of fresh berry, depending on price or what’s in season.

2 cups buttermilk pancake mix Vegetable oil cooking spray ½ cup vanilla yogurt, non-fat or low-fat (optional)

Directions 1. Gently wash berries and pat dry. Remove leaves and slice strawberries.

2. To make pancake filling, mix berries and preserves in a saucepan over medium heat for about 5 minutes or until slightly thickened.

3. Spray frying pan with cooking spray and preheat.

4. Prepare pancake mix in a large bowl according to package directions. The batter should make 6–8 pancakes about 5–6 inches in size. Cook pancakes according to package directions.

5. Remove pancakes from pan, top each with ½ cup hot berry mixture, and roll up.

6. Top each rolled pancake with 1 tablespoon of yogurt.

10

Nutrition Facts Serving size: 1 pancake with berry mixture and low-fat yogurt; Calories: 290; Carbohydrates: 60 g; Fiber: 2 g; Fat: 3.5 g; Saturated Fat: 0.5 g; Sodium: 490 mg

breakfast

Berry Yogurt Crunch Serves 8 Fruits and Vegetables: ½ cup per serving

Ingredients 2 cups blueberries, fresh 2 cups strawberries, fresh 1 cup graham crackers, crushed 4 cups vanilla yogurt, non-fat or low-fat

Directions 1. Gently wash berries and pat dry. Remove leaves and slice strawberries.

2. Place graham crackers in a sealed plastic bag or on plastic wrap and crush using the palm of your hand or the back of a spoon.

3. Divide the fruit evenly into eight bowls or cups.

4. Spoon ½ cup of yogurt on top of fruit and sprinkle with crushed graham crackers.

Tips: ★ Try other flavors of yogurt. ★ Use a variety of fruits in season. ★ This recipe is good with frozen fruit. Put frozen fruit in a covered container to thaw overnight in the refrigerator.

Nutrition Facts (with low-fat yogurt) Serving size: 1 cup; Calories: 180; Carbohydrates: 33 g; Fiber: 2 g; Fat: 3 g; Saturated Fat: 1 g; Sodium: 130 mg

11

Breakfast Egg Burritos Serves 4 Fruits and Vegetables: ¼ cup per serving

Ingredients 1 small yellow onion, diced 1 medium tomato, diced 4 eggs, large 2 tablespoons milk, fat-free or low-fat 4 tortillas, whole-wheat, 6-inch Vegetable oil cooking spray

Directions

Tips: ★ Add ¼ cup of cheddar cheese for a richer flavor. ★ Top with salsa or beans. ★ This recipe is great if you need to eat your breakfast on the go.

1. Wash and prepare onion and tomato.

2. Spray pan with cooking spray and preheat on medium heat.

3. Add diced onions and cook until tender. Then add diced tomatoes.

4. In a large bowl, blend eggs and milk well with a fork about 1 minute or until eggs are smooth.

5. Pour egg mixture over vegetables in pan and cook on medium until they are no longer runny.

6. While eggs and vegetables are cooking, wrap tortillas in paper towel and microwave for 45 seconds at medium power until warm.

7. Divide cooked egg mixture into four servings and spread on each tortilla. Roll up and serve.

12

Nutrition Facts Serving size: 1 burrito; Calories: 170; Carbohydrates: 24 g; Fiber: 1 g; Fat: 7 g; Saturated Fat: 1.5 g; Source: Adapted from Virginia Cooperative Extension Sodium: 280 mg

Delicious Smoothies Tropical Smoothies

Berry Secret Smoothies

Serves 2 Fruits and Vegetables: ¼ cup per serving

Serves 3 Fruits and Vegetables: 1 cup per serving

Ingredients

Ingredients

½ cup 100% orange juice

1½ cups green kale leaves, finely chopped

½ cup vanilla yogurt, non-fat or low-fat

½ cup vanilla yogurt, non-fat or low-fat

½ cup strawberries (fresh or frozen)

1 banana, medium, peeled

1 banana, medium, peeled

2 cups mixed berries, frozen

breakfast

★ Smoothies are refreshing and nutritious on a hot summer day. ★ They are also a healthy snack.

¼ cup mango, chopped (fresh or frozen)

Directions 1.Gently wash strawberries and pat dry. Remove leaves and slice strawberries in half. Wash and prepare banana and mango.

2.Place all ingredients in a blender and puree until smooth.

Nutrition Facts (with low-fat yogurt) Serving size: 1 cup; Calories: 140; Carbohydrates: 31 g; Fiber: 3 g; Fat: 1 g; Saturated Fat: 0.5 g; Sodium: 45 mg

Directions 1.Wash kale and pull leaves off the stems. Discard stems.

2.Place kale leaves in a blender followed by yogurt, banana, and frozen berries.

3.Blend until smooth.

Nutrition Facts (with low-fat yogurt) Serving size: 1 cup; Calories: 120; Carbohydrates: 25 g; Fiber: 5 g; Fat: 1 g; Saturated Fat: 0 g; Sodium: 40 mg Source: Chartwells Food Service

13

Easy Egg Sandwich Serves 1 Fruits and Vegetables: ¼ cup per serving

Ingredients 2 eggs, large 1 slice whole-wheat bread or 1 whole-wheat tortilla (6-inch)

★ Eggs are an inexpensive and healthy source of protein.

1 tablespoon cheddar cheese, low-fat, shredded 2 slices tomato

Directions 1. Wash and slice tomato.

2. Beat eggs in a microwave-safe bowl using a fork.

3. Cook eggs in microwave for 45–60 seconds. Take out and stir. Place back in microwave and cook for 30 more seconds. When done, eggs should be fluffy, not runny.

4. Spread cooked eggs on bread or tortilla and top with cheese and tomato slices.

5. Serve this “face-up” sandwich warm.

14

Nutrition Facts (with whole-wheat bread) Serving size: 1 sandwich; Calories: 230; Carbohydrates: 16 g; Fiber: 0 g; Fat: 11 g; Saturated Fat: 3.5 g; Sodium: 320 mg Source: Adapted from Massachusetts WIC

Overnight Oatmeal

breakfast

Serves 1 Fruits and Vegetables: ¾ cup per serving

Ingredients ½ cup dry rolled oats 1 cup water ½ cup banana, sliced ½ cup apple, chopped (with skin on) ½ teaspoon cinnamon

Directions 1.Wash and prepare fresh fruit.

2.Combine all ingredients in a microwave-safe bowl, mix, and cover.

3.Let bowl sit in the refrigerator overnight.

4.In the morning, cook in microwave on high for 1 minute.

Or, oatmeal can be eaten cold.

Nutrition Facts Serving size: 1 bowl (about 2 cups); Calories: 250; Carbohydrates: 54 g; Fiber: 8 g; Fat: 3.5 g; Saturated Fat: 0.5; Sodium: 10 mg Source: Adapted from https://whatscooking.fns.usda.gov/

Tips: ★ Serve with a little milk and a drizzle of maple syrup. ★ Use milk, soymilk, or almond milk instead of water. ★ Try different fruits such as peaches, berries, or pineapple.

15

Let your kids help select fruits and vegetables at the grocery store or farmers’ market.

Children will often eat foods they choose.

starters Cherry Tomato Salsa .......................18 Colorful Quesadillas.........................19 Hummus...........................................20 Peach and Pineapple Salsa................21 Roasted Corn Salsa.........................22 Tex-Mex Black Bean Dip................23

17

Cherry Tomato Salsa Serves 4 Fruits and Vegetables: ½ cup per serving

Ingredients ½ small yellow, white, or red onion, diced ¼ cup fresh cilantro or parsley, finely chopped 1 pint cherry tomatoes (red, yellow, or a mixture of both), quartered ½ teaspoon cumin, ground ¼ teaspoon red pepper flakes ¼ teaspoon garlic powder ½ teaspoon salt 1–2 teaspoons fresh lime juice

Tips: ★ For a milder flavor, substitute parsley for cilantro, reduce the cumin, and eliminate the red pepper flakes. ★ Mix with plain low-fat yogurt or low-fat cottage cheese for a creamier consistency.

The dairy balances the heat from the red pepper.

Directions 1. Wash and prepare fresh vegetables and herbs.

2. Place all ingredients in a medium-sized bowl and toss thoroughly.

3. Stir, cover, and refrigerate for at least 1 hour to allow flavors to combine.

4. Serve with baked tortilla chips, pita chips, or whole-wheat crackers.

18

Nutrition Facts Serving size: ½ cup; Calories: 25; Carbohydrates: 5 g, Fiber: 1 g; Fat: 0 g; Saturated fat: 0 g; Sodium: 300 mg

Starters

Colorful Quesadillas Serves 8 Fruits and Vegetables: ¼ cup per serving

Ingredients 8 tortillas, whole-wheat (6-inch) 1 large red or green bell pepper, seeded and chopped 2 cups fresh spinach leaves or 1 bag or box (10 oz) frozen, thawed, and squeezed dry 2 cups cheddar cheese, reduced-fat, shredded ¼ teaspoon garlic powder Vegetable cooking spray

Directions 1.Wash and prepare vegetables.

2.Sprinkle about 2 tablespoons of chopped peppers on one half of each tortilla.

3.Add spinach (¼ cup if using fresh leaves or 2 tablespoons if using frozen) and garlic powder.

4.Top each tortilla with 4 tablespoons shredded cheese and fold tortillas in half.

5.Spray a large pan with cooking spray and heat until hot. Put two folded tortillas in pan and heat for 1–2 minutes on each side or until golden brown.

6.Remove tortillas from pan, place on a platter, and cover with foil to keep warm while cooking the remainder.

7.Cut each quesadilla into four wedges. Serve warm.

Tips: ★ If using fresh spinach, discard stems and tear leaves into pieces. ★ Try other vegetables instead of bell peppers and spinach such as chopped onions, diced carrots, zucchini, or mushrooms. ★ Add your favorite beans for added fiber and protein.

Nutrition Facts Serving size: 1 quesadilla (4 wedges); Calories: 140; Carbohydrates: 22 g; Fiber: 1 g; Fat: 4.5 g; Saturated Fat: 2 g; Sodium: 460 mg

19

Hummus Serves 6 Fruits and Vegetables: ¼ cup per serving

Ingredients 1 (15.5 oz can) garbanzo beans (chickpeas), drained and rinsed 1 small garlic clove, minced 5 tablespoons olive oil 3 tablespoons fresh lemon juice ½ teaspoon sugar ½ teaspoon ground cumin ⅛ teaspoon black pepper ⅛ teaspoon salt (optional)

Directions 1.Puree beans, garlic, olive oil, and lemon juice in a blender or

Tips: ★ Add ¼ cup tahini (sesame seed paste) for a richer flavor and texture. ★ For a vegetarian sandwich, spread hummus in a pita pocket and fill with fresh vegetables.

"This hummus is socreamy, it is much better than the store hummus." ESOL

teacher in Somerville, MA

food processor, or mash together using a masher or fork.

2. Add sugar, cumin, pepper, and salt. Blend until smooth, about 2 minutes.

3.Transfer to a bowl, cover, and chill at least 1 hour before serving.

4.Serve with whole-wheat crackers or slices of washed green and red peppers, cucumbers, carrots, celery, and tomatoes.

20

Nutrition Facts (for hummus only) Serving size: ¼ cup; Calories: 160; Carbohydrates: 11 g; Fiber: 3 g; Fat: 12 g; Saturated fat: 1.5 g; Sodium: 150 mg

Peach and Pineapple Salsa

Starters

Serves 6 Fruits and Vegetables: ½ cup per serving

Ingredients 2 medium peaches, fresh, chopped

Tip: ★ For extra flavors and fruits and vegetables, try topping salsa on baked fish or chicken.

1 cup honeydew melon, diced 1 medium jalapeño pepper, seeded and finely chopped (use gloves when handling hot pepper) 1 cup fresh pineapple, diced or canned pineapple chunks in 100% juice, drained 1 small green, yellow, or red bell pepper, seeded and finely chopped 2 tablespoons fresh cilantro or 2 teaspoons dried 2 tablespoons fresh lime juice ¼ teaspoon salt (optional)

Directions 1. Wash and prepare fresh fruits, vegetables, and herbs.

2. Place all ingredients in a medium-sized bowl and toss thoroughly.

3. Serve with baked tortilla chips or whole-wheat crackers.

Nutrition Facts Serving size: about ½ cup; Calories: 50; Carbohydrates: 12 g; Fiber: 2 g; Fat: 0 g; Saturated Fat: 0 g; Sodium: 105 mg

21

Roasted Corn Salsa Serves 4 Fruits and Vegetables: ½ cup per serving

Ingredients 2 large ears yellow sweet corn on the cob 1 medium tomato, diced 1 small red onion, diced ¼ cup fresh cilantro, chopped or 4 teaspoons dried ½ jalapeño pepper, seeded and finely chopped (use gloves when handling hot pepper) 1 tablespoon vegetable oil 1 tablespoon lime juice ½ teaspoon cumin, ground Dash of salt and black pepper

Directions 1. Wash and prepare fresh vegetables and herbs.

2. Set oven to broil on high and position oven rack 6 inches from heating element.

3. Peel cornhusks and clean off the silk (“hair”). Leave the green end attached for a handle.

4.Place corn on a baking sheet in the oven for 2–3 minutes. Rotate four times until kernels darken slightly, no longer than 10 minutes total. Remove from oven and cool completely.

5.While the corn is cooling, wash and prepare tomato, onion, cilantro, and jalapeño pepper.

6.Cut kernels from the ears of corn and combine in medium-sized bowl with the other vegetables and cilantro. Add oil and mix well.

8.Add lime juice, cumin, salt, and ground pepper to taste.

9.Cover and chill for at least 1 hour before serving.

22

Nutrition Facts Serving size: about ½ cup; Calories: 80; Carbohydrates: 12 g; Fiber: 2 g; Fat: 4 g; Saturated Fat: 0 g; Sodium: 80 mg

Tex-Mex Black Bean Dip

Starters

Serves 6 Fruits and Vegetables: ¼ cup per serving

Ingredients

Directions

1 (15.5 oz) can black or navy beans,

1. Wash and prepare fresh vegetables and herbs.

2.Place beans in a bowl and mash until chunky. Set aside.

3.Heat oil in a frying pan on medium heat. Add onions and garlic and cook until tender, about 4 minutes.

4. Add beans, tomatoes, salsa, chili powder, and cumin and cook for 5 more minutes.

5.Remove from heat, cool slightly and put in a serving bowl.

6.Stir in cheese, cilantro, lime juice, and green chilies.

7.Serve with fresh vegetables, wholegrain crackers, or baked tortilla chips.

rinsed and drained 1 teaspoon vegetable or olive oil 1 small onion, chopped 2 garlic cloves, minced 1 medium tomato, diced ⅓ cup mild picante sauce or salsa ½ teaspoon chili powder ½ teaspoon cumin, ground, ¼ cup Monterey Jack cheese, reduced-fat, shredded ¼ cup fresh cilantro, chopped or 4 teaspoons dried 1 tablespoon fresh lime juice (optional)

Tips: ★ Make a meal out of this recipe by serving with grilled chicken or in a burrito or quesadilla. ★ Try using a small can of drained diced tomatoes instead of fresh tomatoes.

1 (4 oz) can green chilies, diced (optional)

Nutrition Facts Serving size: ½ cup; Calories: 100; Carbohydrates: 15 g; Fiber 1 g; Fat: 2 g; Saturated Fat: 1 g; Sodium: 300 mg

23

For your next soup or stew, try doubling the recipe and freezing the extra.

You will save time and make cooking next week’s dinner a snap!

soups Black Bean Soup.............................26 Butternut Squash Soup..................27 Creamy Broccoli Soup......................28 Fish and Kale Stew............................29 Quick Minestrone Soup....................30 Turkey Chili with Fusilli....................31

25

Black Bean Soup Serves 8 Fruits and Vegetables: ½ cup per serving

Ingredients 1 medium onion, chopped 2 celery stalks, chopped 4 garlic cloves, minced or ½ teaspoon garlic powder 1 (14.5 oz) can beef broth, low-sodium

Tip: ★ Try using 4 medium ears of fresh corn, cooked and cut off the cob, in place of canned corn.

2 (15.5 oz) cans black beans, low-sodium, rinsed and drained 1 (15.25 oz) can corn, rinsed and drained ½ cup salsa 1½ teaspoon cumin, ground ½ teaspoon onion powder ¼ teaspoon oregano, dried

Directions 1. Wash and prepare onion, celery, and garlic.

2. Mix together all ingredients in a sauce pan.

3. Cover and simmer for 20–25 minutes or until vegetables are tender.

26

Nutrition Facts Serving size: 1 cup; Calories: 160; Carbohydrates: 30 g; Fiber: 8 g; Fat: 1 g; Saturated fat: 0 g; Sodium: 440 mg

soups

Butternut Squash Soup Serves 6 Fruits and Vegetables: 1 cup per serving

Ingredients

Directions

1 tablespoon vegetable or olive oil 1 medium onion, chopped 1 carrot, chopped 2 garlic cloves, minced ½ cup tomato puree, canned 1 small, fresh, hot chili pepper, seeded and chopped (use gloves when handling hot pepper) 1 medium butternut squash, peeled and cubed (about 1 pound) 2 (14.5 oz) cans chicken broth, low-sodium Pepper to taste Dash of salt (optional) Lime wedges (optional garnish)

1 Wash and prepare vegetables.

2. Heat oil in a large sauce pan over medium heat. Stir in onions, carrots, and garlic.

3. Cook for 3 minutes. Cover pan, lower heat, and cook 3–4 more minutes, until vegetables are tender.

4. Stir in tomato puree, chilies, squash, and chicken broth. Simmer for 15 minutes. Add salt and pepper.

5. Transfer 2 soft squash cubes to a bowl, mash with potato masher or fork, and return to pan. Soup will have a chunky consistency.

Tips: ★ To soften squash skin before peeling, poke with a fork several times and microwave on high for about 3 minutes. ★ For low-sodium diets, do not add the optional salt to the soup.

Nutrition Facts Serving size: 1 cup; Calories: 90; Carbohydrates: 12 g; Fiber: 2 g; Fat 3.5 g; Saturated fat: 0.5 g; Sodium: 125 mg Source: Adapted from NYS office for the Aging and Aging Well Village

27

Creamy Broccoli Soup Serves 4 Fruits & Vegetables: ¾ cup per serving

Ingredients 2 cups broccoli, fresh, coarsely chopped 1 small celery stalk, diced 1 small onion, chopped 1 cup chicken or vegetable broth, low-sodium 2 cups milk, low-fat 2 tablespoons cornstarch Dash black pepper Pinch thyme, dried ½ cup cheddar cheese, low-fat, shredded

Tips: ★ If you prefer a smoother soup consistency, put batches of the soup in a blender. ★ Use a potato masher if you do not have a blender. ★ Use frozen broccoli for a quicker cook time.

Directions 1. Wash and prepare broccoli, celery, and onion.

2. Combine broth and vegetables in a large saucepan and bring to a boil.

3. Cover, reduce heat to simmer, and cook until vegetables are tender, about 8 minutes.

4. In a small bowl, dissolve cornstarch in milk and add pepper and thyme.

5. Pour milk mixture into cooked vegetables, stirring constantly until soup thickens. Bring to a boil and remove from heat.

6. Stir in cheese until melted.

28

Nutrition Facts Serving size: 1 cup; Calories: 120; Carbohydrates: 16 g; Fiber 2 g; Fat: 2.5 g; Saturated fat: 1.5 g; Sodium: 220 mg

Fish and Kale Stew

soups

Serves 10 Fruits and Vegetables: ¾ cup per serving

Ingredients

Directions

1.Wash and prepare fresh vegetables and 2 tablespoons vegetable or olive oil herbs (if using fresh).

1 medium onion, chopped 2.Heat oil in a large pot and add onions 1 garlic clove, minced and garlic. Cook for several minutes over 2 sprigs fresh thyme or ½ teaspoon dried medium heat. Add thyme and potatoes.

3 medium potatoes, sliced or cubed 3.Stir in tomatoes and broth and bring to a 1 (14.5 oz) can diced tomatoes simmer. Add kale and season with salt 1 quart chicken or vegetable broth, low-sodium and pepper.

3–4 large stalks of kale, stems discarded, 4.Cover and simmer for 10 minutes, until leaves chopped potatoes are tender but not soft.

5.Add fish and cook for another 5 minutes.

Dash of black pepper Fish will flake apart when cooked.

Dash of salt (optional) 6.Garnish with parsley and serve.

1 pound pollock or codfish filets, skin and bones removed, cut into large chunks 2 tablespoons fresh parsley, chopped or ½ tablespoon dried

Nutrition Facts Serving size: 1 cup; Calories: 150; Carbohydrates: 17 g; Fiber: 3 g; Fat: 4 g; Saturated fat: 0.5 g; Sodium: 200 mg

Tip: ★ Instead of using canned diced tomatoes, use fresh.

Dice 6 whole tomatoes into ½-inch pieces.

29

Quick Minestrone Soup Serves 8 Fruits and Vegetables: ¾ cup per serving

Ingredients 2 (14.5 oz) cans chicken broth, low-sodium ¾ cup whole-wheat pasta shells, or any small shape, uncooked 1 (16 oz) package frozen mixed vegetables 1 (14.5 oz) can stewed tomatoes, unsalted 1 (15.5 oz) can kidney beans, rinsed and drained 1 teaspoon garlic powder 1 teaspoon dried basil leaves or 3 teaspoons fresh basil, chopped finely

Directions 1.Mix all ingredients in a large saucepan and bring to a boil over medium-high heat.

2.Reduce heat and simmer 20 minutes or until pasta is cooked.

30

Tips: ★ Substitute your favorite vegetables or try using what’s in season for a fresh variety. ★ Try cannellini beans or chickpeas instead of kidney beans. ★ To make your own stewed tomatoes, place 4 large tomatoes in boiling water for 1 minute and remove. Gently peel away the skin. Place tomatoes in a large pot with 2 cups of water.

Cover and boil gently for 15 minutes, until tomatoes are tender.

Nutrition Facts Serving size: 1 cup; Calories: 170; Carbohydrates: 29 g; Fiber: 4 g; Fat: 1.5 g; Saturated fat: 0 g; Sodium: 190 mg

Turkey Chili with Fusilli

soups

Serves 10 Fruits and Vegetables: ½ cup per serving

Ingredients

Directions

1 tablespoon vegetable or olive oil

1. Wash and prepare onion and green pepper.

2. Heat oil in a deep frying pan on medium heat. Sauté ground turkey, onions, and green peppers until lightly browned. Drain off fat.

3. Add tomatoes with juice, water, kidney beans, spices, and uncooked fusilli pasta to the turkey mixture. Cover and simmer for about 20 minutes or until the pasta is tender.

4. Stir occasionally to keep chili from sticking.

Thin with a little water during cooking, if necessary.

5. Top with cheddar cheese before serving.

1 medium onion, chopped 1 medium green bell pepper, seeded and chopped 2 pounds lean ground turkey 1 (28 oz) can tomatoes, unsalted. diced 1 cup water 1 (15.5 oz) can kidney beans, rinsed and drained 1 teaspoon garlic powder 2–3 teaspoons chili powder 1/4 teaspoon pepper 1 cup fusilli whole-wheat pasta, uncooked

Tip: ★ Dice 12 fresh tomatoes and use instead of canned tomatoes.

1 cup cheddar cheese, reduced-fat, shredded

Nutrition Facts: Serving size: 1 cup, Calories: 330, Carbohydrates: 22 g, Fiber: 4 g; Fat: 13 g; Saturated fat: 3.5 g; Sodium: 270 mg

31

A healthy snack between meals can provide energy, decrease your hunger, and keep you from overeating at mealtime.

s n ac k s a n d d r i n k s Apple Pie in a Glass...........................34 Great Grains Trail Mix.......................35 Italian Breadstick Popcorn..............36 Plum Slushy....................................37 Spicy Baked Plantain Chips...............38 Zucchini Bread................................39

33

Apple Pie in a Glass Serves 4 Fruits and Vegetables: ž cup per serving

Ingredients 1 cup milk, non-fat or low-fat 1 cup vanilla yogurt, non-fat or low-fat 2 large apples, peeled and cored ½ teaspoon cinnamon, ground 1 handful of ice cubes

Directions 1.Wash and peel apples. Remove the core and seeds and cut apples into 1-inch cubes.

2.Put all ingredients in a blender and blend for 1 minute.

3.Serve immediately.

34

Nutrition Facts (made with non-fat yogurt) Serving size: 1 cup; Calories: 90; Carbohydrates: 18 g; Fiber: 1 g; Fat: 0 g; Saturated Fat: 0 g; Sodium: 65 mg Source: Adapted from Arizona Nutrition Network

Great Grains Trail Mix

Snacks and Drinks

Serves 4 Fruits and Vegetables: ⅛ cup per serving

Ingredients ½ cup small pretzels ½ cup whole-grain oat O’s cereal ½ cup square-shaped whole-grain cereal ½ cup raisins or dried cranberries

Tips: ★ If making large quantities of this recipe, store in a sealed container.

Directions

★ Add ½ cup of your favorite nuts or dried fruit.

1.Combine all ingredients in a bowl or bag.

2.Mix and serve.

★ Use any whole-grain WIC cereals.

Nutrition Facts Serving size: ½ cup; Calories: 120; Carbohydrates: 29 g; Fiber: 1 g; Fat: 0.5 g; Saturated fat: 0 g; Sodium: 190 mg

35

Italian Breadstick Popcorn Serves 4

Ingredients 1 tablespoon fresh basil, chopped or 1 teaspoon dried 1 tablespoon fresh parsley, chopped or 1 teaspoon dried ½ teaspoon garlic powder ¼ teaspoon salt 2 tablespoons vegetable or olive oil 8 cups of air popped popcorn, hot and fresh

Directions 1.Rinse, dry, and chop fresh herbs.

2.In a small bowl, combine basil, parsley, garlic powder, and salt.

3.When the popcorn has popped, quickly transfer to a large bowl with a lid.

4. Drizzle oil over popcorn and sprinkle with seasoning mixture.

Tip: ★Try using other combinations of seasoning such as: – Grated Parmesan cheese, vegetable or olive oil, fresh or dried rosemary, and a dash of salt.

– A small amount of melted butter (1 teaspoon) and cinnamon.

– Vegetable or olive oil, Dijon mustard, a small amount of sugar, and mini pretzels.

– A small amount of melted butter (1 teaspoon), chili powder, garlic powder, and a dash of salt.

5.Cover bowl and shake until the popcorn is evenly coated.

Serve warm.

36

Nutrition Facts Serving size: 2 cups; Calories: 120; Carbohydrates: 13 g; Fiber: 2 g; Fat: 7 g; Saturated fat: 1 g; Sodium: 150 mg

Snacks and Drinks

Plum Slushy

Serves 2 Fruits and Vegetables: ¾ cup per serving

Ingredients 3 fresh plums, pitted, peeled, and chopped ¼ cup blueberries, fresh or frozen ¼ cup 100% apple juice 1 handful of ice cubes

Directions 1. Wash and prepare fruit.

2. Combine all ingredients in a blender and blend until smooth, about 3 minutes.

3. Serve immediately.

Nutrition Facts Serving size: about 1 cup; Calories: 70; Carbohydrates: 17 g; Fiber: 2 g; Fat: 0 g; Saturated fat: 0 g; Sodium: 0 mg

37

Spicy Baked Plantain Chips Serves 4 Fruits and Vegetables: ½ cup per serving

Ingredients 2 green plantains, peeled and thinly sliced 2 tablespoons vegetable or olive oil 1 teaspoon black pepper 2 teaspoons garlic powder 1 teaspoon chili powder ½ teaspoon salt

Directions 1.Preheat oven to 400° F. 2.Wash and prepare plantains.

3.In a medium bowl, toss plantain slices with oil, spices, and salt.

Spread in a single layer on a cookie sheet.

4.Bake for 15–17 minutes; turning slices after about 8 minutes. Watch closely after turning— they can burn quickly. Remove from oven and serve. Chips are best eaten immediately.

38

Nutrition Facts Serving size: ½ cup; Calories: 180; Carbohydrates: 31 g; Fiber: 2 g; Fat: 7 g; Saturated Fat: 0.5 g; Sodium: 300 mg

Zucchini Bread

Snacks and Drinks

Makes 2 loaves

Ingredients

Directions

2 cups zucchini, finely chopped or grated (not peeled) 3 large eggs, slightly beaten 1 cup vegetable oil 2 teaspoons vanilla extract 3 cups flour (2 cups white, 1 cup whole wheat) 2 cups white sugar 3 teaspoons cinnamon, ground Âź teaspoon baking powder 1 teaspoon baking soda 1 teaspoon salt Vegetable cooking spray

1.Preheat oven to 325° F. 2.In a small bowl, combine eggs, oil, and vanilla. Mix well and stir in zucchini.

3.In a separate large bowl, combine the dry ingredients and mix well using a fork.

Gradually pour in the zucchini mixture and gently stir with a spatula into a thick batter.

4.Lightly spray two loaf pans with cooking spray and divide batter between them.

5.Bake for 1 hour. Bread will be done when a fork can be inserted into the top and comes out clean.

Nutrition Facts Serving size: 1- inch slice; Calories: 210; Carbohydrates: 29 g; Fiber: 1 g; Fat: 10 g; Saturated fat: 1.5 g; Sodium: 160 mg

39

salads Beans, Tomato, and Pepper Salad........42 Confetti Pasta Salad.......................43 Kale and Feta Salad ........................44 Mediterranean Couscous Salad...........45 Melon Fruit Salad.............................46 Peachy Rice Salad..........................47 Savory Broccoli Salad.....................48 Spicy Fruit Salad..............................49 Spinach and Strawberry Salad.........50 Sunny Salad......................................51

41

Beans, Tomato, and Pepper Salad Serves 4 Fruits and Vegetables: ¾ cup per serving

Ingredients 1 medium yellow bell pepper, seeded and cut into strips 1 pint cherry tomatoes, halved (2 cups) 1 tablespoon chili powder blend 1 (15.5 oz) can cannellini (white) beans, rinsed and drained 2 tablespoons canola or olive oil ¼ cup Italian parsley, minced or 4 teaspoons dried

Tips: ★ To make a chili powder blend, mix chili powder with a dash of cumin, dried oregano, garlic powder, and black pepper. ★ Replace the chili powder blend with your favorite seasonings.

Directions 1. Wash and prepare pepper and tomatoes.

2. Preheat oven to 375° F. 3. Combine pepper strips, tomatoes, and chili powder blend and toss with oil.

4. Spread evenly on a roasting pan or cookie sheet and roast for 25 minutes.

Turn vegetables after 15 minutes of cooking.

5. Remove from oven, cool slightly, and put in a serving bowl. Mix in beans and parsley.

6. Serve at room temperature or chilled.

42

Nutrition Facts Serving size: 1 cup; Calories: 190; Carbohydrates: 25 g; Fiber: 7 g; Fat: 8 g; Saturated fat: 1 g; Source: Adapted from Produce for Better Health Foundation Sodium: 260 mg

Confetti Pasta Salad

Salads

Serves 8 Fruits and Vegetables: ¼ cup per serving

Ingredients 1 (12 oz) bag or box of whole-wheat penne (or any shape) pasta 2 cups fresh broccoli, cut into pieces 3 large tomatoes, sliced into wedges 1 medium green bell pepper, seeded and chopped 1/4 cup Caesar or Italian salad dressing, low-fat

Tips: ★ Add other vegetables such as carrots, celery, and cucumbers to your family’s liking.

Directions

★ Use whatever shape wholewheat pasta you have on hand.

1.Cook pasta until tender following directions on package. Rinse with cold water, put into a large serving bowl, and chill in refrigerator.

2.While pasta chills, wash and prepare fresh vegetables.

3.Add vegetables and salad dressing to pasta and toss well.

4.Chill until ready to serve.

Nutrition Facts Serving size: about 1 cup; Calories: 90; Carbohydrates: 18 g; Fiber: 2 g; Fat: 1.5 g; Saturated fat: 0 g; Sodium: 80 mg

★ Add ½ cup cubed cheddar cheese.

43

Kale and Feta Salad

Serves 4 Fruits and Vegetables: 1cup per serving

Ingredients 3 large stalks of kale, stems discarded, leaves finely chopped (about 4 cups) ¼ teaspoon salt 2 tablespoons apple cider vinegar or fresh lemon juice 1 apple, cored and diced ⅓ cup feta cheese, crumbled ¼ cup dried cranberries

Directions 1. Wash and prepare kale and apple.

2. Sprinkle salt over chopped kale and massage for 2 minutes in a large bowl.

3. Pour vinegar over the kale and toss to coat.

4. Mix in apple, feta cheese, and dried cranberries.

44

Try these varieties: ★ Use 1 tablespoon low-fat dressing instead of vinegar or lemon juice. ★ Add ¼ cup sunflower seeds or walnuts. ★ Use pear or orange slices instead of an apple. ★ Substitute raisins for dried cranberries.

Nutrition Facts Serving size: 1 cup; Calories: 110; Carbohydrates: 19 g; Fiber: 4 g; Fat: 3.5 g; Saturated fat: 2 g; Sodium: 290 mg

Mediterranean Couscous Salad

Salads

Serves 10 Fruits and Vegetables: ½ cup per serving

Ingredients

Directions

1 large tomato, chopped

1.Wash and prepare fresh vegetables and herbs.

2.Bring 2 cups of water to a boil.

Add dry couscous and bring back to a boil. Cover, remove from heat, and let stand for 5 minutes.

3.In a large bowl, combine tomatoes, parsley, scallions, kidney beans, cheese, peas, and carrots. Mix in cooled couscous and set aside.

4.In a small bowl, whisk together lemon juice, oil, and pepper.

5.Pour dressing over salad and gently mix.

6.Refrigerate until ready to serve.

¼ cup fresh parsley, chopped or 4 teaspoons dried 1 scallion, chopped (optional) 1 carrot, grated 1 cup uncooked couscous 1 (15.5 oz) can kidney beans, rinsed and drained 1 cup cheddar cheese, low-fat, shredded 1 (10 oz) bag frozen peas, defrosted

Dressing Ingredients 2 tablespoons lemon juice 2 tablespoons vegetable or olive oil ¼ teaspoon freshly ground pepper

Nutrition Facts: Serving size: about 1 cup; Calories: 160; Carbohydrates: 22 g; Fiber: 5 g; Fat: 4 g; Saturated fat: 1 g; Sodium: 230 mg

Tips: ★ Add ½ cup walnuts. ★ Add ½ cup raisins.

45

Melon Fruit Salad Serves 6 Fruits and Vegetables: 1 cup per serving

Ingredients 2 cups watermelon, chopped 2 cups honeydew melon, chopped 2 cups cantaloupe, chopped 2 tablespoons fresh lime juice 1 tablespoon honey*

*Do not give honey to children under 12 months of age—they are at risk of infant botulism, which is a rare but serious form of food poisoning.

1 tablespoon fresh mint, chopped

Directions 1. Wash and prepare fresh fruit and herbs.

2. Place fruit in a large bowl and add lime juice, honey, and fresh mint. Gently toss before serving.

46

Nutrition Facts Serving size: 1 cup; Calories: 70; Carbohydrates: 17 g; Fiber: 1 g; Fat: 0 g; Saturated fat: 0 g; Sodium: 20 mg

Salads

Peachy Rice Salad Serves 6 Fruits and Vegetables: ½ cup per serving

Ingredients 2 cups brown rice, cooked and cooled 1 medium peach, pitted and sliced 1 medium green bell pepper, seeded and chopped 2–3 celery stalks, diced Dressing Ingredients 2 tablespoons balsamic vinegar 2 tablespoons vegetable or olive oil

Directions 1.Wash and prepare fresh fruit and vegetables.

2.In a large bowl, combine all ingredients and mix.

Tips: ★ Substitute 4 tablespoons low-fat vinaigrette dressing for the balsamic vinegar and olive oil. ★ Try using 10-minute rice to cut down on cooking time. ★ Add scallions or red onion for a savory taste. ★ Add a dash of cinnamon for a sweeter flavor.

Nutrition Facts Serving size: about 3/4 cup; Calories: 140; Carbohydrates: 21 g; Fiber: 2 g; Fat: 5 g; Saturated fat: 1 g; Sodium: 20 mg Source: Adapted from the Whole Grains Council

47

Savory Broccoli Salad Serves 4 Fruits and Vegetables: ½ cup per serving

Ingredients 2½ cups fresh broccoli, chopped 2 tablespoons red onion, diced ½ cup raisins or dried cranberries ¼ cup sunflower seeds, unsalted 2 tablespoons bacon-flavored soy bits Dressing Ingredients

Tips: ★ Add ¼ cup grapes cut in half. ★ Add ¼ cup slivered almonds. ★ For the best flavor, refrigerate overnight before serving.

2 tablespoons plain yogurt, non-fat 2 tablespoons light mayonnaise ½ tablespoon apple cider vinegar

Directions 1. Wash and prepare broccoli and onion. Combine in a large bowl.

2. Top with dried fruit, sunflower seeds, and bacon-flavored soy bits and mix.

3. Shake dressing ingredients in a jar or whisk in a small bowl.

4. Pour dressing over salad and toss well. Chill 2 hours or longer for flavors to blend.

5. Toss again before serving.

48

Nutrition Facts (made with raisins) Serving size: ½ cup; Calories: 170; Carbohydrates: 24 g; Fiber 3 g; Fat: 7 g; Saturated fat: 1 g; Sodium: 150 mg

Salads

Spicy Fruit Salad Serves 4 Fruits and Vegetables: ½ cup per serving

Ingredients 2 cups fresh fruit, diced (apples, pears, berries, grapes, or bananas) ¼ cup 100% orange juice ½ cup vanilla yogurt, nonfat or low-fat (optional) ⅛ teaspoon cinnamon or nutmeg

Tips: ★ Dice—to cut food into small cubes about ½ inch thick or smaller. ★ Change up the fruits throughout the seasons.

Directions 1.Wash and prepare fruit.

2.Place fruit in a medium-sized bowl and pour juice over fruit. Add yogurt and toss gently.

3.Sprinkle cinnamon or nutmeg on top of fruit mixture.

4.Serve cold.

Nutrition Facts: (with grapes and berries and 2 tablespoons of low-fat yogurt) Serving size: About ¾ cup; Calories: 80; Carbohydrates: 18 g; Fiber: 1 g; Fat: 0.5 g; Saturated fat: 0 g; Sodium: 20 mg

49

Spinach and Strawberry Salad Serves 4 Fruits and Vegetables: ½ cup per serving

Ingredients 1 cup strawberries, sliced 6 cups fresh baby spinach 2 tablespoons shallots, finely chopped Dressing Ingredients 2 tablespoons raspberry vinegar 2 tablespoons vegetable or olive oil

Tips: ★ Substitute 4 tablespoons low-fat vinaigrette dressing for raspberry vinegar and oil. ★ Add ½ cup crumbled or shredded cheese to taste.

Directions 1. Wash strawberries and pat dry. Remove leaves and slice strawberries.

2. Wash and prepare spinach and shallots. Mix salad ingredients together in a large bowl.

3. In a small bowl, whisk together vinegar and oil. Pour over salad and toss.

50

Nutrition Facts Serving size: about 1 cup; Calories: 90; Carbohydrates: 6 g; Fiber: 2 g; Fat: 7 g; Saturated fat: 1 g; Sodium: 30 mg

Salads

Sunny Salad Serves 4 Fruits and Vegetables: ¾ cup per serving

Ingredients 2 cups greens, such as spinach, romaine, or favorite mixed variety, torn 1 (11 oz) can mandarin oranges, drained or pieces of fresh orange, grapefruit, pear, or apples, chopped 4 thin slices sweet red onion, cut into half rings Dressing Ingredients 2 tablespoons vegetable or olive oil 2 tablespoons 100% orange juice

Tips: ★ Add 2 tablespoons toasted sesame seeds. ★ Add ½ cup chopped cooked chicken. ★ Add 2 tablespoons sliced almonds.

1 tablespoon apple cider vinegar

Directions 1.Wash and prepare fresh fruits and vegetables.

2.Place greens in a large bowl and top with oranges or other fruit and onion.

3.Shake dressing ingredients in a jar or whisk in a small bowl.

4.Pour dressing over salad and toss before serving.

Nutrition Facts Serving size: ¾ cup; Calories: 100; Carbohydrates: 9 g; Fiber 2 g; Fat: 7 g; Saturated fat: 1 g; Sodium: 5 mg

51

Choose a variety of foods from each food group to build a healthy eating style. ese delicious side dish recipes make it easy to eat healthy and complete any meal.

..

sides Baked Potato Primavera..................54 Brown Rice with Summer Vegetables.....................................55 Cabbage Stir Fry...............................56 Garden Ratatouille ..........................57 Glazed Carrot Coins ........................58 Italian Spaghetti Squash...................59 Riced Cauliflower..............................60 Veggie Bulgur.....................................61

53

Baked Potato Primavera Serves 4 Fruits and Vegetables: 2½ cups per serving

Ingredients 4 medium potatoes 4 cups frozen mixed vegetables ½ cup sour cream, fat-free or ½ cup plain yogurt, non-fat ¼ teaspoon oregano, dried ¼ teaspoon basil, dried Dash of pepper

Directions

Tips: ★ Top with your favorite type of vegetables. ★ For a different flavor, try adding ¼ teaspoon garlic powder or chopped scallions to sour cream or yogurt. ★ Use sweet potatoes for additional health benefits.

1. Wash and scrub potatoes under running water and pat dry.

2. Pierce potatoes on each side with a fork (4–5 times).

Microwave on high until tender, 3–4 minutes per potato (12–16 minutes when using 4 potatoes). Turn potatoes over using an oven mitt or tongs. Cook for an additional 2–3 minutes, if needed. Set aside.

3. Steam mixed vegetables in the microwave with 3 tablespoons of water in a covered dish for 2 minutes until hot.

4. In a small bowl, mix sour cream or plain yogurt with herbs and pepper.

5. Split each potato in the center and fill with steamed vegetables. Top with sour cream and serve hot.

54

Nutrition Facts Serving size: 1 potato; Calories: 280; Carbohydrates: 60 g; Fiber: 4 g; Fat: 0 g; Saturated fat: 0 g; Source: Adapted from What’s Cooking? USDA Mixing Bowl Sodium: 100 mg

Brown Rice with Summer Vegetables

Sides

Serves 6 Fruits and Vegetables: ½ cup per serving

Ingredients

Directions

2¼ cups water 1 cup brown rice, uncooked 1 medium zucchini, cut into thin strips or julienne* cut 2 green onions or scallions, finely chopped 1 large tomato, chopped ¼ cup fresh parsley or 4 teaspoons dried Black pepper, to taste

1. Wash and prepare fresh vegetables and herbs.

2. In a medium-sized saucepan, add water and bring to a boil over high heat.

3. Stir in rice and return to a boil. Cover and reduce heat to low. Simmer until water is absorbed and rice is tender and fluffy, about 45 minutes. Do not lift lid or stir rice during cooking.

4. When done, transfer rice to a medium-sized bowl and fluff with a fork. Chill for at least 1 hour.

5. Before serving, mix in zucchini, green onion, tomato, parsley, and black pepper and toss lightly.

6. Make dressing in a small bowl and whisk with fork until well blended.

7. Pour dressing over rice and toss gently to mix.

Dressing Ingredients ¼ cup cider vinegar 2 tablespoons fresh lemon juice 1 tablespoon fresh thyme, minced or 1 teaspoon dried ⅓ cup vegetable or olive oil

Nutrition Facts Serving size: about 1 cup; Calories: 240; Carbohydrates: 27 g; Fiber: 2 g; Fat: 14 g; Saturated fat: 1 g; Sodium: 10 mg

Tips: ★ Scoop the salad onto lettuce leaves for a healthy "lettuce wrap." ★Use other vegetables in season such as summer squash or eggplant.

*To julienne a vegetable means to cut it into small, thin pieces the size of matchsticks.

55

Cabbage Stir Fry Serves 6 Fruits and Vegetables: 1 cup per serving

Ingredients 1 tablespoon vegetable or olive oil 1 medium onion, chopped 2 medium green or red bell peppers, seeded and chopped 1 small head green cabbage, chopped 2–4 garlic cloves, minced 2 tablespoons soy sauce, low-sodium

Tips: ★ Serve with brown rice or barley for a main dish. ★ Add other vegetables such as broccoli, zucchini, or eggplant. ★ To add some spice, add 1–2 teaspoons of freshly grated ginger.

Directions 1. Wash and prepare vegetables.

2. Heat oil in a large frying pan on medium-high heat.

3. Add onions, peppers, cabbage, and garlic. Cook over medium-high heat until the vegetables are tender but still crisp.

4. Stir in soy sauce and bring to a boil.

5. Remove from heat and serve.

56

Nutrition Facts Serving size: 1 cup; Calories: 80; Carbohydrates: 12 g; Fiber: 4 g; Fat: 2.5 g; Saturated fat: 0; Sodium: 220 mg

Sides

Garden Ratatouille Serves 8 Fruits and Vegetables: 1 cup per serving

Ingredients 2 tablespoons vegetable or olive oil

Tip: ★ Serve over pasta or brown rice as a main dish or as a side vegetable with chicken, fish, or other meat.

1 medium onion, chopped 2 garlic cloves, minced 1 medium eggplant, cut into 1-inch cubes 2 medium green bell peppers, seeded and chopped 3 summer squash (zucchini, crookneck, or any combination), sliced into rounds 3 medium tomatoes, chopped 1 tablespoon basil, fresh, chopped or 1 teaspoon dried Dash of cayenne pepper (optional)

Directions 1.Wash and prepare fresh vegetables and basil.

2.Heat oil in a large frying pan on medium heat. Add onions and garlic and cook until soft, about 3 minutes.

3.Add eggplant, peppers, and squash. Cook for another 5 minutes.

4.Add tomatoes and spices. Cover and simmer over low heat for 5–10 minutes.

5.Serve warm or cold.

Nutrition Facts Serving size: 1½ cups; Calories: 70; Carbohydrates: 10 g; Fiber: 3 g; Fat: 4 g; Saturated fat: 0 g; Sodium: 10 mg Source: Adapted from Morten’s Recipe Collection

57

Glazed Carrot Coins Serves 6 Fruits and Vegetables: ½ cup per serving

Ingredients 6 medium carrots (1 pound), peeled with ends removed 1 tablespoon vegetable or olive oil 1 tablespoon 100% orange juice ⅛ teaspoon cinnamon ⅛ teaspoon cayenne pepper

Tips: ★ Add 3 cloves of minced garlic to spice it up. ★For a savory twist, add 1/4 teaspoon of ground ginger .

Directions 1.Wash and slice carrots into “coin-shaped” round pieces.

2.Heat oil in a large frying pan on medium-high heat and stir in carrots. Cook for about 5 minutes.

3.Add juice, cinnamon, and cayenne pepper and cook until carrots are tender and liquid is absorbed, about 8–10 minutes.

4.Cool slightly and then serve.

58

Nutrition Facts Serving size: ½ cup; Calories: 50; Carbohydrates: 8 g; Fiber: 2 g; Fat: 2.5 g; Saturated fat: 0 g; Sodium: 50 mg

Sides

Italian Spaghetti Squash Serves 4 Fruits and Vegetables: 1 cup per serving

Ingredients

Directions

1 medium spaghetti squash,

1. Wash and prepare fresh vegetables.

cut in half, seeds removed

2. Place squash halves cut-side down in a

¼ cup water

microwave-safe container. Add about 1 inch

1 tablespoon vegetable or olive oil

of water and cover with plastic wrap.

3 tablespoons Parmesan cheese, grated

Microwave on high for 12 minutes or

¼ teaspoon oregano, dried

until tender. Let cool for 3 minutes.

2 teaspoons basil, dried

3. In a small bowl, mix oil, 2 tablespoons of

1 cup cherry tomatoes, halved

Parmesan, oregano, and basil. Add tomatoes.

¼ teaspoon black pepper (optional)

Season with salt and pepper.

⅛ teaspoon salt (optional)

Tip: ★ To cut the spaghetti squash easily, poke all over with a fork and place in the microwave for 3–4 minutes before trying to slice it.

4. Scrape out squash and combine with the tomato mixture. Top with remaining 1 tablespoon of Parmesan.

Nutrition Facts Serving size: 1 cup; Calories: 90; Carbohydrates: 12 g; Fiber: 3 g; Fat: 5 g; Saturated fat: 1 g; Sodium: 170 mg Source: Adapted from USDA Mixing Bowl

59

Riced Cauliflower Serves 6 Fruits and Vegetables: 1 cup per serving

Ingredients 1 head cauliflower 1 tablespoon vegetable or olive oil

Directions 1.Wash and thoroughly dry cauliflower, remove all greens, and cut into 4 sections.

2.Add the cauliflower florets to a food processor or blender and pulse until they resemble a crumbly, rice-like texture.

3.Heat oil in a large frying pan on medium heat.

Add cauliflower and cover with lid. Cook for a total of 5–8 minutes, stirring occasionally until tender.

4.Season as desired.

Tips: ★ Use a box cheese grater with the medium-sized holes. Grate the cauliflower florets into the size of rice. ★Add spices, herbs, or vegetables of your choice. Variation ideas: – 1 tablespoon turmeric or curry powder for an Indian flavor.

– 1 tablespoon low-sodium soy sauce and freshly grated ginger.

– 1 tablespoon taco seasoning blend, chopped tomatoes, and diced onion.

60

Nutrition Facts Serving size: 1 cup; Calories: 45; Carbohydrates: 5 g; Fiber: 2 g; Fat: 2.5 g; Saturated fat: 0 g; Sodium: 30 mg

Sides

Veggie Bulgur Serves 8 Fruits and Vegetables: ¼ cup per serving

Ingredients

Directions

1 tablespoon vegetable or olive oil

1.Wash and prepare fresh vegetables and parsley.

2.Heat oil in a large deep frying pan over medium heat. Add onions and cook until soft, about 3 minutes.

3.Stir in bulgur and coat in oil. Pour in chicken broth and bring to a boil.

4.Lower heat and add remaining ingredients (except parsley).

Cook until the liquid is absorbed, about 10 minutes.

5.Mix in parsley and serve warm or cold.

1 medium onion, chopped 1 cup uncooked bulgur wheat 2 cups chicken broth, low-sodium 1 cup fresh broccoli, chopped 2 carrots, shredded 1 small green, red, or yellow bell pepper, seeded and chopped ½ (15.5 oz) can chickpeas (garbanzo beans), rinsed and drained ⅓ cup fresh parsley, chopped or 2 tablespoons dried

“I would never think to use bulgur, and I never knew it was so fast to make!”

Participant in the EFNEP Choices curriculum.

Nutrition Facts Serving size: 1 cup; Calories: 130; Carbohydrates: 22 g; Fiber: 4 g; Fat: 3 g; Saturated fat: 0 g; Sodium: 75 mg

61

e most essential ingredients for a great family dinner are warmth and connection. Research shows that having regular family meals has many benefits such as better academic performance, higher self-esteem, greater sense of resilience, and healthier eating habits.

main dishes Asian Linguine Salad.......................64 Black Bean and Veggie Burritos......65 Braised Chicken with Vegetables....66 Fiesta Taco Salad.............................67 Greek Salad Wraps...........................68 Mac and Cheese with Broccoli........69 Skillet Lasagna.................................70 Stewed Beans with Chourico...........71

63

Asian Linguine Salad Serves 12 Fruits and Vegetables: ¾ cup per serving

Ingredients

Directions

1 box (16 oz) whole-wheat linguine, uncooked

1. Wash and prepare vegetables. Set aside.

2. Cook linguine according to package directions or to desired tenderness. During the last 3 minutes of cooking, add carrots and snow peas. Drain and rinse with cold water to stop cooking process.

3. Place cooled linguine, carrots, and snow peas in a large serving bowl and add peppers and scallions.

4. Mix dressing ingredients together in a small bowl, pour over linguine mixture, and toss well. Add sesame seeds.

5. Chill before serving.

1 pound snow peas, fresh, snipped stems 1 pound carrots, peeled and cut into thin strips or julienne cut 1 medium red bell pepper, seeded and sliced thin 1 medium green bell pepper, seeded and sliced thin 1 cup scallions, finely chopped Dressing Ingredients ¼ cup rice vinegar ¼ cup sesame oil 3 tablespoons soy sauce, low-sodium 2 tablespoons sugar 4 tablespoons toasted sesame seeds (optional)

64

To julienne a vegetable means to cut it into small, thin pieces the size of matchsticks.

Nutrition Facts Serving size: 1 cup; Calories: 270; Carbohydrates: 44 g; Fiber: 7 g; Fat: 8 g; Saturated fat: 1 g; Sodium: 260 mg

Black Bean and Veggie Burritos

main dishes

Serves 5 Fruits and Vegetables: ½ cup per serving

Ingredients 1 teaspoon vegetable or olive oil 1 medium green bell pepper, seeded and sliced 1 carrot, peeled and sliced 1 cup broccoli, chopped ½ cup frozen corn, thawed 1 (15.5 oz) can black beans, rinsed and drained ¼ cup Monterey Jack cheese, reduced-fat, shredded 5 tortillas, whole-wheat (6-inch) 1½ cups salsa (for filling and garnish)

Directions 1.Wash and prepare fresh vegetables.

2.Heat oil in pan on medium heat. Sauté peppers and carrots until tender, 5 minutes.

3.Add broccoli and cook for 8 minutes. Add corn and cook for another 2 minutes.

4.Add beans and ½ cup salsa and cook for 1–2 minutes.

5.Place 1 cup of mixture onto each tortilla, sprinkle with 1 tablespoon of cheese.

6. Fold tortilla sides to form a well-packaged burrito. Repeat with remaining tortillas.

7.Serve with salsa for dipping.

Tips: ★ For a spicier flavor, add red pepper flakes or cayenne pepper . ★ Substitute other vegetables that you have on hand such as onions, mushrooms, or cauliflower. ★ Substitute one medium ear of fresh corn, cooked and cut off the cob, in place of ½ cup frozen corn.

Nutrition Facts Serving size: 1 cup on 1 tortilla; Calories: 230; Carbohydrates: 46 g; Fiber: 9 g; Fat: 4.5 g; Saturated fat: 1.5 g; Sodium: 940 mg

65

Braised Chicken with Vegetables Serves 4 Fruits and Vegetables: 1 cup per serving

Ingredients

Directions

2 tablespoons vegetable or olive oil

1. Wash and prepare fresh vegetables and herbs.

2. Preheat oven to 350° F. 3. Season chicken lightly with a dash of salt and pepper.

4. In a large pan, heat oil on medium-high heat.

Place chicken in pan and cook turning once until browned, about 10 minutes. Transfer to a casserole dish with a tight-fitting lid.

5. Add diced vegetables to the pan and cook over medium heat for 2–3 minutes.

6. Add broth and herbs.

7. Carefully ladle hot vegetable mixture over the chicken and cover. Cook for 40 minutes in the oven or until the internal temperature of the chicken is 165° F. Take the lid off the casserole for the last 10 minutes of baking so the broth will reduce by half.

8. Serve with brown rice, bulgur, whole-grain pasta, or quinoa.

4 chicken thighs, boneless and skinless Salt and pepper (dash) 1 cup winter squash, peeled and diced into 1-inch pieces 1 small onion, diced 2 carrots, peeled and diced 2 turnips, peeled and diced 2 cups chicken broth, low-sodium 2 sprigs of fresh thyme (1 tablespoon) or 1 teaspoon dried 1 bay leaf (optional)

66

Nutrition Facts Serving size: 1 chicken thigh with 1 cup vegetables: Calories: 220; Carbohydrates: 13 g; Fiber: 3 g; Fat: 11 g; Saturated fat: 1.5 g; Sodium: 210 mg

main dishes

Fiesta Taco Salad Serves 10 Fruits and Vegetables: ¾ cup per serving

Ingredients 1 small head of lettuce, torn into small pieces 2 medium tomatoes, chopped 1 small green bell pepper, seeded and chopped Vegetable cooking spray 1 pound lean ground beef or ground turkey 1 small onion, chopped 1 (15.5 oz) can pinto beans, rinsed and drained 3/4 cup salsa or taco sauce Baked tortilla chips, crumbled

Directions 1.Wash and prepare lettuce, tomatoes, and pepper. Combine salad in a large bowl.

2.Coat frying pan with cooking spray and brown the meat and onion.

Remove from heat and drain off fat and liquid.

3.Add beans and salsa to cooled meat mixture and spoon on top of the salad.

4.Serve with additional salsa and crumbled tortilla chips.

Nutrition Facts: Serving size: 1½ cup; Calories: 180; Carbohydrates: 21 g; Fiber: 4 g; Fat: 5 g; Saturated fat: 1.5 g; Sodium: 320 mg

Tips: ★ Avoid cross-contamination by washing hands with hot soapy water before touching other ingredients and everything that comes in contact with raw meat, equipment, and work places. ★ Try different beans, such as kidney beans or black beans. ★ For extra flavor, add 1 cup shredded cheese .

67

Greek Salad Wraps Serves 8 Fruits and Vegetables: ¾ cup per serving

Ingredients 2 cups romaine lettuce, chopped 12 black olives, pitted and sliced (optional) 2 ripe tomatoes, chopped 2 cucumbers, peeled and chopped 1 small onion, chopped (optional) ¼ pound feta cheese, crumbled 8 tortillas, whole-wheat (8 inch) Dressing Ingredients 1 tablespoon fresh lemon juice 1 garlic clove, minced or 1/8 teaspoon garlic powder 1 tablespoon Parmesan cheese ½ tablespoon fresh oregano leaves,

Directions 1. Wash and prepare vegetables and dressing.

2. Toss vegetables together with dressing and cheese in a large bowl.

3. Steam tortillas by placing them on a plate in the microwave for 5 seconds.

4. Place ¾ cup of salad filling in the center of each tortilla.

5. Fold right and left sides of the wrap into the center.

6. Roll tortilla toward the top of the wrap until filling is fully enclosed. Repeat with remaining tortillas.

7. Cut in diagonal half slices and serve.

Dressing 1. Add lemon juice, garlic, parmesan cheese and oregano to a bowl. Gradually pour in oil and whisk until well blended.

coarsely chopped or ½ teaspoon dried 2 tablespoons vegetable or olive oil

68

Nutrition Facts (made without black olives and onion) Serving size: 1 tortilla with about ¾ cup filling; Calories: 210; Carbohydrates: 24 g; Fiber: 1 g; Fat: 9 g; Saturated fat: 3.5 g; Sodium: 460 mg

main dishes

Mac and Cheese with Broccoli Serves 8

Fruits and Vegetables: ¼ cup per serving

Ingredients 2 cups whole-wheat elbow pasta, uncooked

Tip:

★ Substitute another favorite vegetable for broccoli.

4 tablespoons flour 2 cups milk, low-fat or fat-free 2 cups cheddar cheese, reduced-fat, shredded ½ teaspoon pepper, ground 2 cups cooked broccoli, chopped

Directions 1.Cook pasta until tender following directions on package.

2.Drain cooked pasta and return to pan. Sprinkle flour over pasta while it is still warm.

Toss thoroughly.

3.Reheat the pan to medium heat, slowly stir in milk, cheese, and pepper.

4.Cook, but do not boil, until the milk and cheese thicken into a creamy sauce— approximately 7–10 minutes.

5.Stir in broccoli and heat thoroughly.

Nutrition Facts Serving size: about 1 cup; Calories: 200; Carbohydrates: 29 g; Fiber: 1 g; Fat: 3.5 g; Saturated fat: 2 g; Sodium: 290 mg

69

Skillet Lasagna Serves 8 Fruits and Vegetables: ½ cup per serving

Ingredients 1 tablespoon vegetable or olive oil 1 small onion, chopped ½ pound lean ground beef or ground turkey 1 (10 oz) package frozen chopped spinach, thawed 1 (14.5 oz) can tomato sauce, unsalted 1 cup water ¼ teaspoon garlic powder ½ teaspoon oregano, ground ½ teaspoon basil, ground 8 ounces wide whole-grain noodles, uncooked 1 cup cottage cheese, low-fat (1%)

Directions 1.Wash and prepare onion.

2.Heat oil in a large skillet or frying pan and brown meat with onion.

3.Stir in thawed spinach, tomato sauce, water, and spices.

4.Bring to a boil and add noodles. Cover and simmer for 5 minutes. Stir gently to prevent sticking.

5.Spread cottage cheese on top and sprinkle with Parmesan cheese.

6.Cover and simmer until noodles are tender, about 10 minutes.

½ cup Parmesan cheese, grated Tips: ★ Always thaw meat in the refrigerator and never on the counter.

70

Nutrition Facts Serving size: 1 cup; Calories: 220; Carbohydrates: 27 g; Fiber: 2 g; Fat: 7 g; Saturated fat: 2 g; Sodium: 260 mg

Stewed Beans and Chourico

main dishes

Serves 6 Fruits & Vegetables: 1 cup per serving

Ingredients

Directions

1.Wash and prepare onion and potatoes.

2.Heat oil in a medium-sized saucepan over 1 large onion, minced medium heat. Add chopped onions and ¾ cup chourico or turkey kielbasa, cubed cubed kielbasa or chourico and cook 8 oz frozen carrots, crinkle cut until browned.

8 oz frozen butternut squash, cubed 3.Add dry seasonings and sofrito and mix 2 small potatoes, peeled and cubed well.

1½ teaspoons coriander, ground 4. Add carrots, squash, potatoes, and enough water to just cover mixture. Bring to a boil, 1½ teaspoons cumin, ground cover, and simmer on medium heat for 1½ teaspoons turmeric, ground 20 minutes.

1½ teaspoons garlic powder 5.Stir in beans and cook for 10 more 1 teaspoon oregano, dried minutes uncovered on medium heat until 2 tablespoons homemade vegetables are tender and stew or store-bought sofrito has thickened.

2 (15.5 oz) cans of beans (any variety), 6.Serve immediately while hot. rinsed and drained 2 teaspoons vegetable or olive oil

) Nutrition Facts (made with turkey kielbasa)

Serving size: 1½ cup; Calories: 250; Carbohydrates: 36 g; Fiber: 9 g; Fat: 6 g; Saturated Fat: 1 g; Sodium: 380 mg

Tips: ★ Stewed beans are tasty with brown rice. ★ To mince vegetables, cut them into very small pieces (1/8 inch or smaller). ★ If using fresh carrots, peel and chop two carrots into 1-inch pieces. ★ If using fresh butternut squash, peel and chop into 1-inch pieces (1 cup).

71

Good taste and nutrition belong together— even for dessert.

Satisfy your family’s sweet tooth with a good-for-you treat made with wholesome ingredients.

d e s s e rt s Apple Cinnamon Wrap and Roll.........74 Banana Pudding...............................75 Blueberry Pineapple Parfaits............76 Chocolate Mousse ...........................77 No-Bake Peach Crisp.......................78 One-Ingredient Ice Cream................79

73

Apple Cinnamon Wrap and Roll Serves 8 Fruits and Vegetables: ¼ cup per serving

Ingredients 2 apples, chopped (with skins on*) ⅓ cup vanilla yogurt, non-fat or low-fat

*Leaving the skins on the apples adds extra fiber.

3 tablespoons sugar 1 teaspoon cinnamon 3 teaspoons vegetable oil 4 tortillas, whole-wheat (6-inch)

Directions 1. Wash and prepare apples. Place in a medium-sized bowl and stir in yogurt.

2. Mix sugar and cinnamon in a small bowl or cup.

3. Pour 1 teaspoon of vegetable oil into a small dish.

4. Lay a tortilla flat on a large plate. Dip your clean fingers into the oil and lightly coat one side of the tortilla. Once coated, sprinkle lightly with the cinnamon sugar.

5. Flip tortilla over so the un-oiled side is up. Fill with a quarter of the apple mixture and fold in half.

6. Heat 2 teaspoons of oil in a large frying pan over medium heat.

7. Place folded tortilla in pan. Cook until lightly browned, about 1 minute. Flip to cook second side for about 1 minute.

8. Remove from pan, cool slightly, and cut in half. Repeat with remaining tortillas.

74

Nutrition Facts (using low-fat yogurt) Serving size: about ½ of a 6-inch tortilla filled; Calories: 110; Carbohydrates: 23 g; Fiber: 1 g; Fat: 3 g; Source: Adapted from Cornell Cooperative Extension Saturated Fat: 0 g; Sodium: 110 mg

desserts

Banana Pudding Serves 6 Fruits and Vegetables: ½ cup per serving

Ingredients ¼ cup milk, fat-free or low-fat 2 cups vanilla yogurt, non-fat or low-fat

Tips: ★ This recipe is a great way to use over-ripe bananas.

Directions

★ Use plain yogurt for a less sweet pudding.

3 bananas, medium

1.Peel two bananas and cut into quarters.

2.Combine milk, banana quarters, and yogurt in a blender and puree.

3.Pour into six small dishes and chill for 1 hour.

4.Peel third banana and cut into slices. Top each dish with a banana slice before serving.

Nutrition Facts (using low-fat milk and yogurt) Serving size: 1/2 cup; Calories: 130; Carbohydrates: 25 g; Fiber: 2 g; Fat: 1 g; Saturated Fat: 0.5 g; Sodium: 60 mg Source: Adapted from Arizona Nutrition Network

75

Blueberry Pineapple Parfaits Serves 8 Fruits and Vegetables: ½ cup per serving

Ingredients 1 (20 oz) can pineapple chunks, packed in 100% juice, drained 1 (6 oz) container lemon yogurt, non-fat or low-fat 1 pint fresh blueberries (1½ cups) ½ cup granola, low-fat Cinnamon to sprinkle on top (optional)

Tips: ★ Try with other fresh berries, such as strawberries or raspberries. ★ Use defrosted (with liquid drained) frozen berries when fresh are not in season.

Directions 1.Rinse blueberries in cold water and remove stems.

2.Mix together drained pineapple chunks and yogurt.

3.Assemble parfait in eight glasses. First add a layer of the pineapple-yogurt mixture followed by a layer of blueberries and then a layer of granola.

4.Repeat layering until all ingredients are used.

5.Sprinkle top with cinnamon.

6.Chill in refrigerator for about 5–10 minutes before serving.

7.For best taste, serve soon after preparing.

76

Nutrition Facts (using low-fat lemon yogurt) Serving size: ½ cup; Calories: 90; Carbohydrates: 22 g; Fiber: 2 g; Fat: 1 g; Saturated Fat: 0 g; Source: Adapted from the Produce for Better Health Foundation (PBH) Sodium: 30 mg

desserts

Chocolate Mousse Serves 6

Ingredients 1 cup milk chocolate chips 1 (16 oz) package silken tofu 2 teaspoons cocoa powder 1 teaspoon vanilla extract 2 tablespoons milk, low-fat

Directions 1. Soften the chocolate chips by melting on the stovetop or in the microwave for about 1 minute.

2. Combine all ingredients in a blender or food processor and puree until smooth, about 3 minutes.

3. Pour into six small dishes and chill before serving.

Nutrition Facts Serving size: about ½ cup; Calories: 190; Carbohydrates: 18 g; Fiber: 1 g; Fat: 10 g; Saturated Fat: 5 g; Sodium: 25 mg

Tips: ★ Use cow’s milk, soy or almond milk. ★ For a less sweet option, try dark or semi-sweet chocolate chips. ★ Add fresh raspberries on top.

77

No-Bake Peach Crisp Serves 6 Fruits and Vegetables: ½ cup per serving

Ingredients 2 tablespoons butter ¾ cup dry rolled oats ½ cup light brown sugar ¼ cup walnuts, chopped (optional) 4 large peaches, pitted and sliced or 2 (15 oz) cans sliced peaches in 100% juice, drained 1 teaspoon cinnamon ¼ teaspoon nutmeg

Tips: ★ Tastes great warm or cold. ★ Visit a pick-your-own peaches farm with your family and pick fresh peaches for the recipe.

Directions For the topping: 1.Melt 1 tablespoon butter in a frying pan over medium heat and add oats, brown sugar, and nuts.

2.Stir until oats are crispy and browned. Set aside.

For the filling: 1.Melt 1 tablespoon butter in a frying pan over medium heat.

2.Add peaches and stir until coated, about 2 minutes.

3.Add cinnamon and nutmeg and stir until peaches begin to soften and caramelize.

4.Spoon warm peach filling into six individual bowls. Top with crispy oat topping and serve.

78

Nutrition Facts (without nuts) Serving size: ½ cup; Calories: 180; Carbohydrates: 35 g; Fiber: 3 g; Fat: 5 g; Saturated fat: 2.5 g; Sodium: 35 mg

One-Ingredient Ice Cream

desserts

Serves 4 Fruits and Vegetables: ½ cup per serving

Ingredients 2 large ripe bananas

*Do not give honey to children under 12 months of age—they are at risk of infant botulism, which is a rare but serious form of food poisoning.

Directions 1.Peel bananas and cut into bite-sized pieces, and put into an airtight container or freezer bag.

2.Freeze banana pieces for at least 2 hours, but ideally overnight.

3.Blend frozen banana pieces in a blender or food processor until smooth.

Topping ideas: ★ Drizzle of honey.* ★ Tablespoon of unsweetened cocoa powder added at the end of blending the ice-cream mixture. ★ Tablespoon of peanut butter. ★ Sprinkle of cinnamon.

The mixture should change into a creamy soft-serve ice-cream texture.

4.Scoop into four bowls and add your favorite toppings.

Nutrition Facts Serving size: ½ cup; Calories: 60; Carbohydrates: 16 g; Fiber: 2 g; Fat: 0 g; Saturated fat: 0 g; Sodium: 0 mg

79

INDEX

A

Apples Apple Cinnamon Wrap and Roll, 74 Apple Pie in a Glass, 34 Kale and Feta Salad, 44 Overnight Oatmeal, 15 Spicy Fruit Salad, 49 Sunny Salad, 51 Asian Linguine Salad, 64

B

Banana Banana Pudding, 75 Berry Secret Smoothie, 13 One-Ingredient Ice Cream, 79 Overnight Oatmeal, 15 Spicy Fruit Salad, 49 Tropical Smoothie, 13 Beans. See also Black beans; Chickpeas; Kidney beans Beans, Tomato, and Pepper Salad, 42 Cannellini, 42 Fiesta Taco Salad, 67 Pinto, 67 Stewed Beans and Chourico, 71 Beef, ground Fiesta Taco Salad, 67 Skillet Lasagna, 70 Berries. See also Blueberries; Strawberries

80

Berry Pancake Rollups, 10 Berry Secret Smoothie, 13 Berry Yogurt Crunch, 11 Spicy Fruit Salad, 49 Black beans Black Bean and Veggie Burrito, 65 Black Bean Soup, 27 Tex-Mex Black Bean Dip, 23 Blackberries, Berry Pancake Rollups, 10 Blueberries Berry Pancake Rollups, 10 Berry Yogurt Crunch, 11 Blueberry Pineapple Parfaist, 76 Plum Slushy, 37 Braised Chicken with Vegetables, 66 Breads, Zucchini Bread, 39 Breakfast recipes Berry Pancake Rollups, 10 Berry Yogurt Crunch, 11 Breakfast Egg Burritos, 12 Delicious Smoothies, 13 Easy Egg Sandwich, 14 Overnight Oatmeal, 15 Broccoli Black Bean and Veggie Burritos, 65 Confetti Pasta Salad, 43 Creamy Broccoli Soup, 28 Mac and Cheese with Broccoli, 69 Savory Broccoli Salad, 48 Veggie Bulgur, 61 Brown Rice Salad with Summer Vegetables, 55 Bulgur wheat, Veggie Bulgur, 61

Burritos Black Bean and Veggie Burritos, 65 Breakfast Egg Burritos, 12 Butternut squash Butternut Squash Soup, 27 Stewed Beans and Chourico, 71

C

Cabbage Stir-Fry, 56 Cannellini beans, Beans, Tomato and Pepper Salad, 42 Cantaloupe, Melon Fruit Salad, 46 Carrots Asian Linguine Salad, 64 Braised Chicken with Vegetables, 66 Glazed Carrot Coins, 58 Stewed Beans and Chourico, 71 Veggie Bulgur, 61 Cauliflower, Riced Cauliflower, 60 Cheddar cheese Colorful Quesadillas, 19 Mac and Cheese with Broccoli, 69 Mediterranean Couscous Salad, 45 Cheese. See Cheddar cheese; Feta cheese Cherry tomatoes Beans, Tomato, and Pepper Salad, 42 Cherry Tomato Salsa, 18 Italian Spaghetti Squash, 59 Chicken, Braised Chicken with Vegetables, 66 Chickpeas Hummus, 20 Veggie Bulgur, 61 Chili, Turkey Chili with Fusilli, 31

Chocolate Mousse, 77 Chourico, Stewed Beans and Chourico, 71 Cod, Fish and Kale Stew, 29 Colorful Quesadillas, 19 Confetti Pasta Salad, 43 Corn Black Bean and Veggie Burrito, 65 Black Bean Soup, 27 Roasted Corn Salsa, 22 Cottage cheese, Skillet Lasagna, 70 Couscous, Mediterranean Couscous Salad, 45 Cranberries, dried Great Grains Trail Mix, 35 Kale and Feta Salad, 44 Savory Broccoli Salad, 48 Creamy Broccoli Soup, 28 Cucumbers, Green Salad Wrap, 68

D

Desserts Apple Cinnamon Wrap and Roll, 74 Banana Pudding, 75 Blueberry Pineapple Parfaits, 76 Chocolate Mousse, 77 No-Bake Peach Crisp, 78 One-Ingredient Ice Cream, 79

E

Eggplant, Garden Ratatouille, 57 Eggs Breakfast Egg Burritos, 12 Easy Egg Sandwich, 14

F

Feta cheese Greek Salad Wraps, 68 Kale and Feta Salad, 44 Fiesta Taco Salad, 67 Fish Fish and Kale Stew, 29 Fruit salads Melon Fruit Salad, 46 Spicy Fruit Salad, 49

G

Garbanzo beans Hummus, 20 Veggie Bulgur, 61 Garden Ratatouille, 57 Glazed Carrot Coins, 58 Grains Brown Rice Salad with Summer Vegetables, 55 Great Grains Trail Mix, 35 Mediterranean Couscous Salad, 45 Overnight Oatmeal, 15 Peachy Rice Salad, 47 Veggie Bulgur, 61 Grapefruit, Sunny Salad, 51 Grapes, Spicy Fruit Salad, 49 Great Grains Trail Mix, 35 Greek Salad Wraps, 68

H

Honeydew melon Melon Fruit Salad, 46 Peach and Pineapple Salsa, 21 Hummus, 20

I

Ice cream, one-ingredient, 79 Italian Breadstick Popcorn, 36 Italian Spaghetti Squash, 59

K

Kale Berry Secret Smoothie, 13 Fish and Kale Stew, 29 Kale and Feta Salad, 44 Kidney beans Mediterranean Couscous Salad, 45 Quick Minestrone Soup, 30 Turkey Chili with Fusilli, 31 Kielbasa (turkey), Stewed Beans and Chourico, 71

L

Lettuce Fiesta Taco Salad, 67 Greek Salad Wraps, 68 Sunny Salad, 51

M

Mac and Cheese with Broccoli, 69 Main dishes Asian Linguine Salad, 64 Black Bean and Veggie Burrito, 65 Braised Chicken and Vegetables, 66 Fiesta Taco Salad, 67 Green Salad Wrap, 68 Mac and Cheese with Broccoli, 69 Skillet Lasagna, 70 Stewed Beans with Chourico, 71 Mandarin oranges, Sunny Salad, 51

81

Mango, Tropical Smoothie, 13 Meats. See also Beef, ground; Fish; turkey, ground Braised Chicken with Vegetables, 66 Mediterranean Couscous Salad, 45 Melon Melon Fruit Salad, 46 Peach and Pineapple Salsa, 21 Minestrone Soup, 30

N

Navy beans, Tex-Mex Black Bean Dip, 23 No-Bake Peach Crisp, 78

O

Oatmeal, Overnight, 15 One-Ingredient Ice Cream, 79 Oranges, Sunny Salad, 51 O's cereal, Great Grains Trail Mix, 35 Overnight Oatmeal, 15

P

Pancakes, Berry Pancake Rollups, 10 Pasta Asian Linguine Salad, 64 Confetti Pasta Salad, 43 Mac and Cheese with Broccoli, 69 Quick Minestrone Soup, 30 Turkey Chili with Fusilli, 31 Peaches No-bake Peach Crisp, 78 Peach and Pineapple Salsa, 21

82

Peachy Rice Salad, 47 Pears Spicy Fruit Salad, 49 Sunny Salad, 51 Peas, Mediterranean Couscous Salad, 45 Pineapple Blueberry Pineapple Parfaits, 76 Peach and Pineapple Salsa, 21 Pinto beans, Fiesta Taco Salad, 67 Plantains, Spicy Baked Plantain Chips, 38 Plum Slushy, 37 Pollock, Fish and Kale Stew, 29 Popcorn, Italian Breadstick Popcorn, 36 Potatoes, Baked Potato Primavera, 54 Poultry Braised Chicken with Vegetables, 66 Pretzels, Great Grains Trail Mix, 35 Pudding/mousse Banana Pudding, 75 Chocolate Mousse, 77

Q

Quesadillas, 19

R

Raisins Great Grains Trail Mix, 35 Savory Broccoli Salad, 48 Ratatouille, 57 Rice Brown Rice with Summer Vegetables, 55 Peachy Rice Salad, 47 Riced Cauliflower, 60 Roasted Corn Salsa, 22

Romaine lettuce Greek Salad Wraps, 68 Sunny Salad, 51

S

Salads Asian Linguine Salad, 64 Beans, Tomato, and Pepper Salad, 42 Brown Rice with Summer Vegetables, 55 Confetti Pasta Salad, 43 Fiesta Taco Salad, 67 Kale and Feta Salad, 44 Mediterranean Couscous Salad, 45 Melon Fruit Salad, 46 Peachy Rice Salad, 47 Savory Broccoli Salad, 48 Spicy Fruit Salad, 49 Spinach and Strawberry Salad, 50 Sunny Salad, 51 Salsas Cherry Tomato, 18 Peach and Pineapple, 21 Roasted Corn, 22 Sandwiches Easy Egg, 14 Greek Salad Wrap, 68 Savory Broccoli Salad, 48 Side dishes Baked Potato Primavera, 54 Brown Rice with Summer Vegetables, 55 Cabbage Stir-Fry, 56 Garden Ratatouille, 57 Glazed Carrot Coins, 58

Italian Spaghetti Squash, 59 Riced Cauliflower, 60 Veggie Bulgur, 61 Skillet Lasagna, 70 Smoothies, 13 Snacks and drinks Apple Pie in a Glass, 34 Great Grains Trail Mix, 35 Italian Breadstick Popcorn, 36 Plum Slushy, 37 Smoothies, 13 Spicy Baked Plantain Chips, 38 Zucchini Bread, 39 Snow peas, Asian Linguine Salad, 64 Soups Black Bean Soup, 26 Butternut Squash Soup, 27 Creamy Broccoli Soup, 28 Fish and Kale Stew, 29 Quick Minestrone Soup, 30 Turkey Chili with Fusilli, 31 Spaghetti squash, Italian Spaghetti Squash, 59 Spicy Baked Plantain Chips, 38 Spicy Fruit Salad, 49 Spinach Colorful Quesadillas, 19 Skillet Lasagna, 70 Spinach and Strawberry Salad, 50

Sunny Salad, 51 Squash. See also Butternut squash; Zucchini Braised Chicken with Vegetables, 66 Garden Ratatouille, 57 Italian Spaghetti Squash, 59 Starters Cherry Tomato Salsa, 18 Colorful Quesadillas, 19 Hummus, 20 Peach and Pineapple Salsa, 21 Roasted Corn Salsa, 22 Tex-Mex Black Bean Dip, 23 Stewed Beans and Chourico, 71 Strawberries Berry Pancake Rollups, 10 Berry Yogurt Crunch, 11 Spinach and Strawberry Salad, 50 Tropical Smoothie, 13 Substitutions, 6–7 Summer squash, Garden Ratatouille, 57 Sunny Salad, 51

T

Taco salad, 67 Tex-Mex Black Bean Dip, 23 Tofu (silken), Chocolate Mousse, 77 Tomatoes Beans, Tomato, and Pepper Salad, 42 Cherry Tomato Salsa, 18

Garden Ratatouille, 57 Italian Spaghetti Squash, 59 Quick Minestrone Soup, 30 Trail mix, 35 Tropical Smoothie, 13 Turkey, ground Fiesta Taco Salad, 67 Skillet Lasagna, 70 Turnips, Braised Chicken with Vegetables, 66

V

Vegetables. See also individual vegetables Baked Potato Primavera, 54 Braised Chicken with Vegetables, 66 Brown Rice with Summer Vegetables, 55 Veggie Bulgur, 61

W

Watermelon, Melon Fruit Salad, 46 Winter squash, Braised Chicken with Vegetables, 66

Y

Yogurt, Berry Yogurt Crunch, 11

Z

Zucchini Brown Rice with Summer Vegetables, 55 Garden Ratatouille, 57 Zucchini Bread, 39

83

One small change can make a big dierence.