cooking health cook book

Table of Contents

Appetizers...........................................................Page 5

Salads and Dressings........................................Page 11

Entrees................................................................Page 19

Desserts..............................................................Page 28

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Appetizers

4

Ingredients• 3 roasted, peeled jalapeno peppers• 1 diced medium tomato• ½ diced medium white or yellow onion• 2 cups skim milk• 1 tablespoon olive oil•• 1 box low-fat, light pasteurized prepared cheese product• 1 bag of baked tortilla chips

Directions Combine all ingredients in crock pot. Serve with baked tortilla chips.

Submitted by: Maria Madera, WIC

NACHOSAVOCADO SALSAIngredients• 4 small avocados, cubed• ½ small cucumber, cubed very small • 1 large tomato, chopped • 4 jalapenos, chopped • ½ medium onion, chopped •• 6 large limes, squeezed • 8 oz soy sauce

Directions Combine all ingredients in a bowl, serve with chips or crackers.

Submitted by: Adriana Archer, WIC

5

OATMEAL CAKES WITH RED SAUCE

Ingredients• 2 cups oatmeal• 1 egg• ¼ cup cilantro• ½ cup tomato• ¼ cup of onion•• ½ cup low-fat milk• ¼ cup low-fat cheese• 1 tablespoon olive oil• Pinch of salt and pepper• 1 chipotle can• 1 cup divided of low-fat plain or low-fat Greek yogurt• 2 medium red bell peppers•• 1 clove garlic • Lemon and lime for garnish

Directions• Soak oatmeal in milk for 10 min.• Finely chop cilantro, tomatoes and onion, set aside.• Put red bell peppers and garlic to roast on a pan for 10 min.• Strain oatmeal after 10 min, throw milk away, and leave oatmeal. •• In a bowl slightly whisk the egg and add the oatmeal, cilantro, tomatoes, onion, cheese, salt and pepper. Mix well.• On medium heat, add 1 tablespoon of olive oil with mixture to form small cakes and cook each side 5-7 minutes or until brown. Make sure cakes are browned and a little crispy. •• The red bell peppers and garlic should be roasted at this point. Put them in a food processor or blender along with ½ cup of yogurt. • Once blended put in a pan add salt and pepper, heat until boiled. • Blend chipotle with ½ cup of yogurt, add salt and heat until boiling. If sauce becomes too thick, add a little water.•• Add lime to cakes for better taste.• Garnish with lemons and limes.

Submitted by: Melissa Batista, Laboratory

2012 AaWwAaRrDd WwIiNnNnEeRr!

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Ingredients• Crackers• White and yellow cheese cut into flower design (with cookie cutter)• Light cream cheese• Cucumber or zucchini Sliced thinly

DirectionsDirections• Spread mixed cream cheese and sour cream onto crackers.• Place cut out cheese and fold into two cucumber slices for the leaves.

Submitted by: Armie Floresca, WIC

CRACKERS WITHCHEESE FLOWERS

SOY CEVICHEIngredients• 1 cup dry soy• 1 fresh cucumber• ½ fresh tomato• ¼ red onion • 3 limes•• 1 cup tomato juice concentrate• ½ cup ketchup• 2 tsp fresh cilantro• Salt and pepper to taste

Directions• Cook dry soy in boiling water for approximately 25 min. or until soy is soft.•• Add finely chopped cucumber, tomato, cilantro and onion. • Mixed all the ingredients and add the tomato juice, ketchup and lime juice.

Submitted by: Veronica Hernandez, WIC

7

Ingredients• 1 whole roasted chicken cut into cubes• 20 flour tortillas wraps• 1 bag spring mix• 3 large red bell peppers• 3 large avocados•• Lemon juice• Green chile strips, roasted• Salt and pepper to taste

Directions• Warm tortillas, place cubed chicken on one side of tortilla•• Top with spring mix, thin strips of bell pepper, avocado slices, chile strips, squeeze lemon, add salt/pepper to taste, tightly roll and listo!

Submitted by: Angela Mora, Administration

MEXICAN STYLECHICKEN WRAPS

SWEET POTATO BISCUITS WITH CINNAMON SPREAD

Ingredients• 1 cup all-purpose flour• 3 teaspoons baking powder• 2 teaspoons white sugar• 1 teaspoon salt• 2 Tablespoons oil

DirectionsDirections• Pre-heat oven to 400° F (200° C).• In medium bowl, mix flour, baking powder, sugar, salt and oil. • Add sweet potatoes and enough milk to make soft dough.• For biscuits, place a spoonful of batter 1 inch apart onto a greased baking sheet.•• Bake for 12 to 15 min. in the preheated oven or until golden brown.• Blend ¼ cup low-calorie margarine spread with 2 Tablespoons cinnamon, set aside.• Serve biscuits warm with cinnamon spread.

Submitted by: Lisa Glidden, WIC

• ¾ cup mashed sweet potatoes• ¼ cup milk• ¼ cup low-calorie margarine spread• 2 tablespoons cinnamon

8

Ingredients• 2 teaspoons olive oil• 1 clove garlic, minced• One 16-ounce can black beans, rinsed and drained• 1/3 cup prepared hot salsa or picante sauce• 1 tablespoon fresh lime juice•• 1 tomato, seeded and chopped• ¼ cup coarsely chopped cilantro

Directions• Heat oil in medium sauce pan. Sauté garlic until tender, about 2 min. Add beans, salsa and lime juice. Simmer until heated through, about 5 min. stir occasionally.• Stir in tomato, sprinkle with cilantro.

Submitted by:Submitted by: Lisa Glidden, WIC


SPICY BLACK BEANSPICO DE ATUNWITH PITA CHIPS

Ingredients• 2 cans of tuna in water, drained• ½ can tomato paste• 1 small onion• 1 medium sized tomato• 1-2 fresh jalapenos (adjust to taste)•• ½ stalk of fresh cilantro• 1 medium avocado• 1 large lime

Directions• Dice onion, cilantro, tomato, jalapeno(s), avocado and place in bowl.•• Add drained tuna to bowl along with all spices and ½ can of tomato sauce.• Squeeze fresh lime juice over and mix well.

Submitted by: Myrna Riley, WIC

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Salads

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Ingredients• 1 head broccoli• 1 head cauliflower• 1 cup mayonnaise• ½ cup sugar (6 packs of low-calorie sweetner)• ½ cup cider vinegar•• ½ cup cashews• ½ cup cranberries

Directions• Wash vegetables and cut into small pieces• Mix dressing together (mayonnaise, sugar, vinegar), add cashews, cranberries. • Cool and eat.

Submitted by:Submitted by: Irene Ovalle, Health Education & Promotion

BROCCOLI and CAULIFLOWER SALAD

LIGHT EGG SALADIngredients• 4 hard boiled eggs, peeled• 4 tablespoons mayonnaise• ½ tablespoon Dijon mustard• 2 tablespoons chopped green scallions or chives• Salt and pepper to taste

DirectionsDirections• Separate the yolks from the egg whites and discard the yolks.• Chop egg whites and combine with mayonnaise, Dijon mustard, scallions, salt and pepper. • Add in extra vegetables and seasonings as desired. Can be served as a sandwich or on top of greens.

Submitted by: Celeste Care, WIC

11


Ingredients• 2 large heads of broccoli• 1 head cauliflower• 2 cups green seedless grapes• ½ cup red onion finely chopped • ¾ cup toasted slivered almonds•• ½ cup poppy seed salad dressing

Directions• Cut broccoli and cauliflower in very small florets.• Cut grapes into halves.• Mix all ingredients and enjoy!

Submitted by: Annette Alderete, WIC

FRESH BROCCOLI, CAULIFLOWER, & GRAPE DELIGHT

RICE and LENTILS SALADIngredients• 2 cups steamed rice• 1 cup cooked lentils• ¼ cup fine chopped onion• ½ cup fine chopped tomatoes• 8 lettuce leaves•• 2 tablespoons of olive oil• Salt and pepper

Directions• Medium heat a saucepan, add olive oil, onions and tomatoes, cook for approximately 2 min. • Add cooked lentils, stir in seasoning with salt and pepper. Let cool. •• Combine the lentils with rice and fill leaves.

Submitted by: Mabel Acosta, WIC

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Directions• Put the sesame seeds, poppy seeds, sugar, olive oil, vinegar, paprika, Worchester sauce and onion in a blender on high for 3 min. • Pour dressing into container and chill for one hour.• In large bowl, combine spinach, strawberries and almonds. Pour dressing over salad and toss• Refrigerate 10 – 15 min before serving.


STRAWBERRY SPINACH SALADIngredients• 2 tablespoons sesame seeds• 1 tablespoon poppy seeds• ½ cup white sugar• ½ cup olive oil• ¼ c distilled white vinegar•• ¼ tablespoon paprika• ¼ tablespoon Worchester sauce• 1 tablespoon minced onion• 10 oz fresh spinach, rinsed, dried and torn into bite-size pieces• 1 qt strawberries, cleaned, hulled and sliced• ¼ cup almonds, blanched and slivered

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Directions(Salad)• In large frying pan add butter and 1 tablespoon sesame oil, brown all nuts, seeds, garlic, stir frequently (caution they brown quickly), let cool. •• In large bowl mix cabbage, bok choy, onions, water chest nuts, jicama, add cooled nuts.

(Dressing)• In small bowl mix canola oil, sesame oil, rice vinegar and pepper.• Add to salad, mix well and serve.

Submitted by: Michelle Fournier, Health Education & Promotion

ASIAN SALADIngredients(Salad)• 1 head Napa cabbage, shred thin• 1 Bok Choy, finely sliced • 1 large bunch green onion, finely sliced• 8 oz sunflower seeds, roasted•• 1 tablespoon sesame seeds• 4 oz slivered almonds• 4 oz sliced almonds• 1 can sliced water chestnuts• 1 small chopped jicama• 3 cloves chopped garlic• 1 tablespoon butter•• 2 tablespoons sesame oil

(Dressing)• ¼ cup canola oil• 1 tablespoon sesame oil• 6 tablespoons rice vinegar• Pepper

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Directions(Salad)• Cut salmon in one inch squares, and season them with garlic salt and olive oil spray. • Wash and cut all vegetables and place in salad bowl. Top it with pine nuts and salmon pieces.

(Dressing)(Dressing)• Salad dressing on the side: pour 2-3 tablespoons per 2 cups serving of salad.• Regular dressing: ½ cup vinegar, ¼ cup honey and ¼ honey mustard.• Low calorie dressing: ½ cup vinegar, 3 packages of Stevia and ¼ cup honey mustard.

Submitted by:Submitted by: Teresa Francescutti, WIC

5 COLOR and SALMON SALADIngredients• 1 lb salmon• 2 cups purple cabbage• 6 cups romaine lettuce• 2 cups baby carrots• 2 cups mushrooms•• 2 cups cherry tomatoes• 1 cup pine nuts• Honey mustard• ½ cup apple vinegar• ¼ cup honey or 3 packages of Stevia• 1 tablespoon garlic salt• Olive oil spray

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Directions• Soak black eyed peas overnight, drain and slow cook for 2 hours.• Slice all vegetables into julienne strips. • Slice tomatoes in halves. • Dice avocado, onion and salami.•• Mix dressing ingredients in blender. • Mix vegetables, beans and nuts, cover with dressing, • Place cooled pasta over salad.• Marinate covered in refrigerator overnight.• Mix pasta with veggies before serving.• Place on Romaine leaves.• Garnish with fresh herbs available.

Submitted by:Submitted by: Evelyn Scott, WIC

ITALIAN DELI SALADIngredients(Salad)• 2 cups freshly cooked black eyed peas• 1 cup green beans• 1 cup summer squash•• 1 cup sweet bell pepper• ½ cup sugar snap peas• 1 cup sliced carrots• ½ avocado• ¼ cup almonds

(Dressing)• ½ cup low-fat mayonnaise•• Roasted tomatoes• Shallots • ¼ cup olive oil• ¼ cup vinegar• ½ tablespoon salt• Pepper, fresh basil, mint, parsley and oregano to taste

• ¼ cup walnuts• ½ cup corn kernels• 1 cup sliced cherry tomatoes• 2 cup cooked tri-color spiral pasta• ½ cup red onion•• ½ cup diced hard salami• 1 cup feta cheese• Romaine lettuce


Directions• Cut chicken into cubes, add salt, pepper and garlic to taste. Heat oil in pan and cook thoroughly. • Wash fruit and vegetables.• Cut romaine lettuce into small pieces.• Peel and core apples and cut into bite-size cubes.•• Cut 1 orange into rounds. • Peel mango and slice (it’s easier to cut with the peel on).• Put romaine lettuce and spinach in bowl, sprinkle with fresh orange juice (2nd orange).• Add apples, dried fruit mix, raisins and seeds;; toss. • Serve salad mix on plate add chicken and garnish with orange and mango slices.•• NOTE: Chicken may be served hot or cold. You may substitute fruits with your favorites.

Submitted by: Andrea Westover, Administration

CHICKEN FRUITY GREEN SALAD DELIGHTIngredients• Chicken breasts• Garlic, salt, and pepper• 2 tablespoons olive oil• Fresh spinach (as desired)• Romaine lettuce or regular lettuce (as desired)•• 2 apples (gala/granny smith)• 2 oranges• 1 mango• ½ cup dried cranberries, pomegranate mix, raisins• 3 tablespoons seeds

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Entrées

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Directions• Heat oil in large heavy pot over medium heat; cook onion and garlic until onions are translucent.• Add turkey and cook; stir until meat is brown. • Add beans, tomatoes, chili powder, oregano, basil and vinegar. •• Reduce heat to low, cover and simmer for 60 min. or more, until flavors are well blended.


FANTASTIC BLACK BEAN CHILIIngredients• 1 tablespoon vegetable oil• 1 onion, diced• 2 cloves garlic, minced• 1 lb ground turkey• 3 (15 oz) cans black beans, un-drained•• 14.5 oz can crushed tomatoes• 1 ½ tablespoons chili powder• 1 tablespoon dried oregano• 1 tablespoon dried basil leaves• 1 tablespoon red wine vinegar

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Directions• Spread tomato paste on one slice of bread and pesto on the other slice of bread. • Layer turkey breast, mushrooms, basil leaves and sliced cheese to hold everything together once it is melted. •• Top sandwich with the other bread and put in sandwich press or grill pan, press into pan and heat until toasted on one side.• Flip over and toast the other side.• Cut sandwich in half and serve with pickle pear and baked chips.

Submitted by: Linda Pouliot, WIC

TURKEY PANINIIngredients• 2 slices 80 calorie slice wheat bread• 1 tablespoon sundried tomato paste• 1 tablespoon basil pesto• 4 slices turkey breast• 1 ½ slices reduced-fat provolone cheese•• 1/3 cup sliced mushrooms• Fresh basil leaves

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Directions• In medium bowl, toss chicken pieces with adobo sauce. • In non-stick skillet heat oil, add onion and garlic, cook 5 min. • Stir in beans, tomatoes, tomato sauce, tomato paste, chile powder, chiles, salt and pepper. Simmer for 10 min. •• Add chicken, corn and ¼ cup water. Cook over medium heat 9 min. or until chicken is cooked.


CHILE CHICKENIngredients• 1 ¼ chicken-breast in ¾-inch pieces• 2 tablespoons adobo sauce (canned chipotle chiles)• 2 tablespoons vegetable oil• ½ cup chopped onion• 2 cloves garlic, crushed•• 1 (15 ½ oz) can pink beans, rinsed, drained• 1 (14 ½ oz) peeled, diced tomatoes • 1 (8 oz) can tomato sauce• 2 tablespoons each tomato paste, chile powder• 2 cans chipotle chiles in adobo sauce chopped• ½ teaspoon salt, pepper• 1 cup corn kernels

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Directions• Place poblanos under broiler or on hot grill and char evenly all over. • Heat 2 tablespoons light oil in skillet over high heat. When oil smokes or ripples add corn, onion, jalapeño, and toss until vegetables char at edges and onions are tender, 4-5 min. •• Reduce heat to medium-high and add garlic, fire roasted tomatoes and season with cumin, oregano, salt and pepper. • Cook another 1-2 min turn pan off.• Split the charred peppers open but not in half with a small sharp knife then scoop out the seeds with small spoon. • Place peppers in a shallow baking dish and stuff each split pepper with lots of corn mix•• Top each pepper with ¼ cup cheese and place under broiler to melt and char the cheese.

Submitted by: Rachel Hernandez, Financial Services

CHARRED CHILI RELLENOSIngredients• 4 large poblano peppers• 3 cups frozen corn kernels• 1 jalapeño, seeded and chopped• 4 cloves of garlic, chopped• 1 (15 oz) can fire roasted diced tomatoes, drained well•• 1 ½ teaspoon ground cumin• ½ teaspoon dried oregano• Salt and pepper to taste• 1 cup shredded Monterrey Jack cheese

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Directions• Cut medium eggplant into 12 thin round slices. Add salt and pepper to each side. • In pan, add 1 teaspoon of olive oil and cook eggplant until brown, 5-7 min per side. •• In pan add 1 teaspoon olive oil and sauté ground chicken and garlic on medium heat, add salt and pepper to taste. Stir constantly and once the garlic is browned add vegetable stock. Once chicken is ¾ cooked add mushrooms.• Once stock evaporates completely, add yogurt and cook for 5 min. • To assemble lasagna, spray nonstick olive or vegetable oil into a square or rectangular sheet or pan. •• Put the eggplant slices along the pan or sheet. Add chicken mixture, sauce and cheese. Continue making layers until you use all eggplant slices.• Cook in oven at 350° for 10 min or until cheese melts.

(Salad)• In bowl mix greens, mandarins or oranges, pecans or almonds, raisins, avocado and vinaigrette. Mix well. •• Serve lasagna and salad. Garnish lasagna with basil or parsley leaves

Submitted by: Melissa Batista, Laboratory

EGGPLANT and CHICKEN LASAGNA with SPRING SALADIngredients• 1 medium eggplant• ½ lb ground chicken• 1 cup sliced mushrooms• ½ cup low-fat plain or Greek plain yogurt• 1 bottle of “light” tomato or spaghetti sauce with vegetables•• 1 cup low-fat mozzarella cheese• 2 teaspoons olive oil• 1 clove of garlic finely minced• ¼ cup low-sodium vegetable stock• Salt and pepper to taste• Basil or parsley leaves for garnish

(Salad)•• 4 cups of mixed greens salad• 2 small oranges or mandarins cut in small wedges• 2 tablespoons glazed pecans or raisins• ½ avocado cut in thick horizontal slices • 1 tablespoon of low-fat, low-calorie vinaigrette dressing of your choice

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Directions• Combine first 10 ingredients in large sauce pan, cook for 10 min. and stir in tomato paste. • Cover and cook for 15 min, stirring occasionally until vegetables are tender. • Cook spaghetti in unsalted water according to package directions. • Once spaghetti noodles are cooked drain water, use caution water is hot.• Serve spaghetti noodles, top with sauce and sprinkle parmesan cheese on top.

Submitted by: Ana Olivares, 211

SUMMER VEGETABLE VEGETARIAN SPAGHETTIIngredients• 2 cups yellow onions, cut in eighths• 2 cups chopped, peeled, fresh ripe tomatoes (about 1lb)• 2 cups thinly sliced yellow and green squash (about 1lb)• 1 ½ cup cut fresh green beans• 2/3 cup water•• 2 tablespoons minced fresh parsley• 1 clove garlic• ½ teaspoon chili powder• ¼ teaspoon salt• Black pepper to taste• 1 (6 oz) can tomato paste• 1 lb uncooked spaghetti noodles•• ½ cup grated parmesan cheese

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Directions• Brown beef in a skillet with taco seasoning.• Drain meat, discarding any fat, and transfer meat to a bowl, set aside. • Heat pot at medium-low heat with canola oil. • Add onion and let it sweat until tender. Add garlic, red peppers and allow them to sweat until tender. • Add water and cans of tomato, beans, chili powder, cayenne, oregano and meat. • Stir and bring to boil. • Reduce heat and simmer, covered for up to 30 min. • Scoop out garlic once dish is done cooking. • Spoon into bowls and garnish with cheese, if desired.

Submitted by:Submitted by: Rosalinda Medina, Health Education & Promotion

TEXAS CHILIIngredients• 3 (16 oz) cans of red kidney beans • 2 lbs lean ground beef• 2 teaspoons canola oil• 1 ½ cup onion, finely chopped• 1-2 cloves garlic•• 2 large red bell peppers, cored, seeded and chopped• 3 tablespoons chili powder• Pinch of cayenne pepper (more if you want it spicy)• 1 teaspoon dried oregano (optional)• 4 cups (12-16 oz can) chopped canned tomatoes.• 2 cups water• 1 package of taco seasoning•• Salt to taste• Grated cheddar cheese

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Directions• Sauté garlic, add bean curd, carrots and cabbage sauté for 5 min. • Add garbanzo beans and jicama, cook stirring 5-10 min or until vegetables are done.•• Season with pepper and vegetable seasoning. Strain and cool to room temperature.• Place a leaf lettuce at the center of an egg wrapper (lumpia wrapper). Put 2 heaping tablespoons vegetable mixture on the lettuce. Sprinkle a teaspoon of peanuts over filling. •• Fold the bottom part of the wrapper over the filling, wrap one side over the wrapper over the filling and roll to the other end to make a neat package with top part of lettuce leaf slightly protruding out of open end roll. • Cover with wax paper while doing the rest, or cut wax paper slightly bigger than rolls and wrap each roll individually in wax paper to keep from drying. Serve them wrapped and let individuals unwrap.• Unwrap just before eating.


LUMPIA (VEGETABLE ROLL)Ingredients• 2 tablespoons of cooking oil• 1 clove garlic, minced• 1 teaspoon salt• ¼ teaspoon pepper• 1 teaspoon vegetable seasoning•• ½ cup jicama• ½ cup crushed shelled roasted peanuts (optional)• ½ cup julienne strip cut cabbage• ½ cup julienne strip cut carrots• ½ cup hard soy bean curd• ½ cut garbanzo beans (optional)• 15-20 small lettuce leaves (use leaf lettuce)•• 20 lumpia wrappers(Brown Sauce)• ¼ cup sugar or brown sugar• 1 teaspoon salt• 2 tablespoons soy sauce• 1 cup water• ½ tablespoon cornstarch diluted in 2 tablespoons water

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Desserts

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Directions• Unfold puffy pastry and use a small biscuit cutter or small cookie cutter shape to cut out bite-size pieces of pastry and bake according to box directions. Be sure to poke the cutout with a fork on both sides of the cutout. Let cool. •• Prepare white chocolate pudding according to directions on the box. Let cool in refrigerator. • Melt chocolate chips and pour into a Ziploc bag, snip off a small corner of the bag to use for piping. •• Spread hazelnut spread on the baked puff pastry bite-size piece, and then spread the white chocolate pudding over the hazelnut spread and pipe over the pudding in a zigzag pattern with the melted chocolate. • Refrigerate 10 min and serve.

Submitted by: Linda Pouliot, WIC

WHITE CHOCOLATE BITESIngredients• 1 box puff pastry• 1 small box sugar free white chocolate pudding• 1 teaspoon hazelnut spread• ½ cup chocolate chip morsels, melted

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Directions• Preheat oven to 350°F. • In blender or food processor, add all ingredients except walnuts and chocolate chips. Blend until thoroughly combined. Add walnuts and ½ cup 60% cacao chips to batter, pulsing several times to incorporate into batter. •• Pour into 8” x 8” greased pan. Bake for 30-35 min. Makes 16 brownies. • Works well to make a day ahead and store in refrigerator.

Submitted by: Jen Childers, WIC

FUDGY BLACK BEAN BROWNIESIngredients• 1 (15 oz) can low-sodium black beans• ¾ cup egg substitute or 3 large eggs• ¾ cup artificial sweetener or ¾ cup granulated sugar• 4 tablespoon applesauce or 3 tablespoon vegetable oil• ½ cup cocoa powder•• 1 teaspoon vanilla extract• ½ teaspoon baking powder• 1 tablespoon decaffeinated instant coffee granules• Pinch salt• ½ cup chopped walnuts (optional)• 1 cup 60% cacao chips divided

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Directions• Wash the sweet potato lightly to remove dirt without breaking the skin then dry with a paper towel.• Pierce the skin 4 or 6 times with a fork to allow steam to escape and prevent possible bursting in oven.•• Place sweet potato on a paper towel and cook on high for 5 minutes. Turn the sweet potato(s) over and cook for another 5 minutes. Test sweet potato for doneness/softness by piercing a fork to the center of sweet potato. • Bring coconut milk, dark brown sugar and pandan extract to a boil in saucepan. •• As soon as the milk starts to vigorously boil, quickly reduce heat and let it simmer over medium-low heat while stirring frequently. The sweetened milk will slowly thicken and its color will gradually darken into a deep chocolate brown. The jam is ready when a spoonful firms up when cool. •• Pour jam into clean glass jars and seal. Coconut jam will keep in the refrigerator for up to 2 weeks. The coconut jam can be used as a filling for bread.


SWEET POTATO with COCONUT JAMIngredients• 1 sweet potato• 2 large (15 oz) cans coconut milk• 8 ounces muscovado sugar or dark brown sugar• 2 tablespoons pandan juice extract for aroma (optional)

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Ingredients• Angel food cake• Yogurt• Whipped cream (light)• Mixed fruit• Mint leaves

DirectionsDirections• Slice angel food cake to desired shape. Scoop 1 teaspoon of yogurt and 1 teaspoon of light whipped cream.• Top with mixed fruit.


VANILLA ALMOND FRUIT TART ANGEL FOOD CAKEwith MIXED FRUITIngredients

• ½ cup sliced almonds, toasted, divided• 50 vanilla wafers, finely crushed• 6 tablespoons butter, melted• 1 package (3.4 oz) vanilla flavor instant pudding• 1 cup cold milk•• 1 cup mixed fresh fruit (blueberries, raspberries, blackberries, halved strawberries, sliced kiwi)• 1 cup thawed whipped topping

Directions• Reserve 1 tablespoon nuts, finely chop remaining nuts, mix with wafer crumbs and butter. Press into bottom and upside of 9-inch tart pan or shallow pie plate. •• Beat pudding mix and milk with whisk 2 min. stir in whipped topping, spoon into crust.• Refrigerate 3 hours or until firm. Top with fruit and reserved nuts just before serving.

Submitted by: Perla Ramos, Administration

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Directions• Preheat oven to 350° F. • Grease two 8-inch layer cake pans and line bottom of pans with a circle of parchment paper. • Scrape beets and squash (including skins) separately and set aside. •• In a separate bowl, stir together flour, baking soda and salt. Set aside. • Beat the eggs (about 1 min), add sugar and beat until the batter is thick and light colored (about 3-4 min). • Add oil, then vanilla extract, add flour mixture. Fold in applesauce. •• Measure cake batter (there should be approximately 6 cups). Divide into two equal parts in separate bowls. To one bowl, add beets to batter and stir to combine. Pour into prepared cake pan. • Add the squash to batter in the second bowl and stir to combine. Pour into prepared cake pan.• Put in oven for 35 – 45 min.•• Remove from oven and let cool.• Stack the cake layers.

Frosting: • Beat cream cheese and butter until blended. Add the icing sugar, vanilla extract, lemon juice and zest. • Frost cake and serve.Submitted by:

Joel Olivas, WIC

TWO LAYER VEGETABLE CAKEIngredients• 1 ½ cups all-purpose flour• 1 ½ cups whole wheat flour• 1 cup sugar• 1 cup artificial sweetener• 1 tablespoon baking soda•• 1 teaspoon salt• 1 cup vegetable oil• 4 large eggs

(Cream Cheese Frosting)• ¼ cup unsalted butter, room temperature• 1 package (8 oz/225 grams) low-fat cream cheese, room temperature•• 2 cups icing sugar• 1 teaspoon vanilla extract• 1 tablespoon lemon juice• 1 teaspoon grated lemon zest

• 1 tablespoon vanilla• 1 cup applesauce• 2/3 cups packed finely grated carrots• 2/3 cups packed finely grated beets•• 2/3 cups packed finely grated zucchini (squeeze out water before measuring)

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2012 AaWwAaRrDd

WwIiNnNnEeRr!

QUINOA PUDDINGIngredients• 5 oz reduced fat cream cheese, softened• ½ cup confectioners’ sugar• 1/3 cup peanut butter• 8 oz fat-free frozen whipped topping• Reduced fat graham cracker pie crust•• 3 tablespoons chocolate syrup

Directions• Beat cream cheese and confectioners’ sugar together in a medium bowl. Mix in peanut butter and beat until smooth. • Fold in whipped topping. Spoon into graham cracker pie shell;; cover and refrigerate until firm 2 – 3 hours. • Drizzle with chocolate syrup before serving.

Submitted by:Submitted by: Celeste Care, WIC

NO-BAKE PEANUT BUTTER PIEIngredients• 3 cups of apple juice• 1 cup quinoa• ½ cup dried fruit• 1 cup skim milk• 2 eggs•• ¼ cup honey• ¼ teaspoon cinnamon• ¼ cup caramel ice cream topping

Directions•• In a large sauce pan on medium-high heat, bring apple juice, quinoa and dried fruit to a boil. Reduce heat to medium-low heat and simmer, stirring occasionally for 15 - 20 min or until quinoa is tender. • Whisk 1 cup of milk, eggs, honey and cinnamon until well blended. Add the mix and stir for 3 – 6 min or until thickened. • Cool slightly, cover and refrigerate for 2 – 3 hours.•• Serve and drizzle with caramel on top of pudding.• You may add fresh fruit to it.

Submitted by: Joel Olivas, WIC

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Ingredients• 1 ½ cups pitted sweet frozen cherries• ½ cup Cabernet Sauvignon or other dry red wine• ½ cup cherry preserves• 1 tablespoon amaretto liqueur• 2 teaspoons fresh lemon juice•• 2 cups fat-free frozen yogurt

Directions• Combine first 3 ingredients in small saucepan and bring to a boil. • Reduce heat and simmer 5 min., stirring frequently. Stir in amaretto and lemon juice. •• Scoop ½ cup yogurt into serving dish and top with 1/3 cup warm cherry sauce• Makes 4 servings.

Submitted by: Joanne Bates, WIC

Ingredients• 1 (3 oz) sugar-free raspberry instant gelatin• 1 (8 oz) light cranberry jelly• 1 (8 oz) sour cream• 1 (8 oz) crushed pineapple, drained • ½ cup crushed pecans

DirectionsDirections• Dissolve gelatin mix according to package directions. • Combine jelly, sour cream, drained pineapple and pecan, mix.• In a bowl, combine prepared liquid gelatin with all ingredients in step 2, mix.• Refrigerate overnight or until tender.• Enjoy as a snack or desert.

Submitted by:Submitted by: Adriana Archer, WIC

NANCY’S CRANBERRY JELL-O SUMMER CHERRIES JUBILEE

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Directions• Combine cherries and preserves in medium saucepan, bring to a boil. Reduce heat to medium-low and simmer 5 min. remove from heat and cool completely. •• Combine low-calorie sweetener, lemon juice and cream cheese in large bowl, beat with mixer at medium speed until smooth about 2 min. cover and chill. • Spoon crumbs into each glass;; top each with cream cheese mixture and cherry mixture. • Repeat layers, ending with cherry mixture. Garnish with lemon rind.

Submitted by:Submitted by: Joanne Bates, WIC

BLACK FOREST CHEESECAKE PARFAITSIngredients• 4 cups frozen unsweetened cherries• ½ cup black cherry preserves• ½ cup low-calorie sweetener• 3 tablespoons fresh lemon juice• 6 oz cream cheese•• 1 ½ cups fat-free or low-calorie chocolate cookie crumbs (about 15 cookies) • Grated lemon rind for garnishing (optional)

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