cabbage, broccoli, and cauliflower...

Cabbage, Broccoli, and

Cauliflower Salad Ingredients

Directions

2 cups shredded cabbage

2 cups broccoli, diced

2 cup cauliflower, diced

1/2 red onion, diced

1 cup mayo

1/4 cup white vinegar

2 Tbsp sugar

1. Combine cabbage, broccoli, cauliflower, and onion in a large bowl

2. Combine mayo, vinegar, and sugar in a small mixing bowl, whisk together

3. Pour dressing over salad and toss

4. For best results, refrigerate 30 minutes prior to serving

5. Enjoy!

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Cabbage, Broccoli, and

Cauliflower Salad Ingredients

Directions

2 cups shredded cabbage

2 cups broccoli, diced

2 cup cauliflower, diced

1/2 red onion, diced

1 cup mayo

1/4 cup white vinegar

2 Tbsp sugar

1. Combine cabbage, broccoli, cauliflower, and onion in a large bowl

2. Combine mayo, vinegar, and sugar in a small mixing bowl, whisk together

3. Pour dressing over salad and toss

4. For best results, refrigerate 30 minutes prior to serving

5. Enjoy!


Cooking Tips

This salad is very adaptable and any other veggies can be

added as you would like

Avoid adding dressing until you would like to serve the salad

Nutrition Facts


Fast Facts

This Recipe Provides

Fiber Vitamin C

Cooking Tips

This salad is very adaptable and any other veggies can be

added as you would like

Avoid adding dressing until you would like to serve the salad

Nutrition Facts


Fast Facts


Fiber Vitamin C

One Pot Bean & Lentil Chili

Ingredients

Directions

1 (15.5oz) can of each bean - pinto,red, black, chickpeas*, low sodium,drained & rinsed*

1 cup lentils, dry, cooked

2 (14.5oz) canned tomatoes, diced

(low-sodium or no salt)

2 cups of frozen or fresh corn, or 1can of corn, drained & rinsed

1 medium onion, diced

1 medium red & green pepper

1 medium zucchini, diced

3-4 carrots, chopped (about 3 cups)

2 quarts water (8 cups)*

2 Tbsp. cumin

2 Tbsp. chili powder

2 tsp oregano

1/2 tsp salt & pepper

1. Drain and rinse canned beans and put into a stockpot. Could also use a crockpot.

2. Add the cooked lentils (if using a crockpot to cook for an extended period of time, can just use uncooked lentils).

3. Add the canned tomatoes and the corn.

4. Dice and add the onion.

5. Wash and chop the carrots, peppers, zucchini into 1/2 inch pieces and add to soup.

6. Add 1-2 quarts of water or veggie stock

7. Add the spices and salt & pepper to taste.

8. Bring to boil and then simmer covered for at least 45-60 min to incorporate all of thewonderful flavors.


One Pot Bean & Lentil Chili

Ingredients

Directions


1 (15.5oz) can of each bean - pinto,red, black, chickpeas*, low sodium,drained & rinsed*

1 cup lentils, dry

2 (14.5oz) canned tomatoes, diced

(low-sodium or no salt)

2 cups of frozen or fresh corn, or 1can of corn, drained & rinsed

1 medium onion, diced

1 medium red & green pepper

1 medium zucchini, diced

3-4 carrots, chopped (about 3 cups)

2 quarts water (8 cups)*

2 Tbsp. cumin

2 Tbsp. chili powder

2 tsp oregano

1/2 tsp salt & pepper

1. Drain and rinse canned beans and put into a stockpot. Could also use a crockpot.

2. Add the cooked lentils (if using a crockpot to cook for an extended period of time, can just use uncooked lentils).

3. Add the canned tomatoes and the corn.

4. Dice and add the onion.

5. Wash and chop the carrots, peppers, zucchini into 1/2 inch pieces and add to soup.

6. Add 1-2 quarts of water or veggie stock

7. Add the spices and salt & pepper to taste.

8. Bring to boil and then simmer covered for at least 45-60 min to incorporate all of thewonderful flavors.

Just 60 cents

per serving!

Just 60 cents

per serving!

Cooking Tips

* Can choose a variety of your favorite beans.

* Drain and rinse each can of beans, this will further reduce the

sodium content.

* Can adjust water amount depending on how thick you like the soup,

low-sodium veggie stock can be used if desired.

* This recipe can be cut in half by adding only 2 cans of beans and 1/2

cup of lentils.

Nutrition Facts


Fast Facts

Cooking Tips

* Can choose a variety of your favorite beans.

* Drain and rinse each can of beans, this will further reduce the

sodium content.

* Can adjust water amount depending on how thick you like the soup,

low-sodium veggie stock can be used if desired.

* This recipe can be cut in half by adding only 2 cans of beans and 1/2

cup of lentils.

This Recipe Provides Nutrition Facts


Fast Facts


Protein Calcium Fiber Vitamin A Vitamin C

Protein Calcium Fiber Vitamin C Vitamin A

Ingredients Casserole

• 2 cups uncooked noodles• 3 1/2 cups of veggies of your choice (i.e. mushrooms, peppers,

onion, cauliflower, celery, etc.)• 1 cup milk• 2 cloves garlic, minced• 110 3/4 oz. can condensed cream of mushroom soup• 1/2 cup shredded cheese• 2 - 4 1/2 oz. cans of low sodium chunk white tuna, drained and

flaked• Salt and pepper to taste

Topping • 1/4 cup melted butter• 3/4 cup panko (bread crumbs)

I 'cooking Instructions:� t � �

Tuna is low in

saturated fat and a

good source of

protein, Vitamin B6

and B12. Be careful

about canned tuna's

high sodium

content.

1. Cook noodles according to package directions; drain and set aside

2. Meanwhile, toss panko with butter; set aside. Feel free to use any kind of bread

crumbs or make your own by tossing sliced bread into the blender.

3. Mix together soup and milk.

4. At this point, either add veggies and cheese to soup and milk mixture in a 2-quart

casserole dish or cook veggies before adding them.

5. If cooking veggies, bring to a boil; reduce heat. Cover; simmer about 5 minutes or

until veggies are tender.

6. Mix all ingredients together then place in casserole dish, top with bread crumbs.

Bake, uncovered, at 350 degrees for 25 to 30 minutes or until tuna mixture is bubbly

and panko is golden.

Nutrition:

Per serving: 241 kcal cal., 7 g fat (3 g sat. fat, 1 g polyunsaturated fat, 2 g mono-unsaturated fat), 53 mg chol., 414 mg

sodium, 26 g carb., 3 g fiber, 4 g sugar, 18 g pro. Percent Daily Values are based on a 2.000 calorie diet

Veggie Burrito Salad • 1 small head of romaine lettuce, torn into small pieces

• 1 cup brown rice, cooked

• 1 cup of black beans

• 1 cup roma tomatoes• 1 can of sweet corn, or fresh • ½ can green chilies, drained

• ½ can sliced black olives, drained

• ½ cup shredded cheddar cheese

• 1 avocado, sliced

• Tortilla chips, for a garnish

Instructions 1. In a large platter or bowl, place lettuce leaves.

Top with brown rice, black beans, diced tomatoes,

corn, green chilies, and black olives.

2. Combine the dressing in a small jar and shake,

then drizzle over the salad.

3. Top with shredded cheese, sliced avocados & chips

Dressing • 2 Tbsp fresh lime juice

• 1 Tbsp fresh cilantro, chopped• 3 Tbsp extra virgin olive oil

• Salt & Pepper, to taste

Health Benefits

O When put together, rice and beans

form a complete protein

O Tomatoes and corn are full of Vitamin A,

B-o and C; they also contain antioxidants.

O Avocadoes are rich with healthy,

monounsaturated fat and oils.

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