Create and share these healthy meals throughout the month!

Post pics on social media with #RocNNM. And be sure to tag @foodlinkny

National Nutrition Month

MARCH 2016

All recipes in this booklet are from Nutrition Education

programs here at Foodlink.

Cooking MattersFind recipes at: http://cookingmatters.org/recipes

Cooking Matters empowers families at risk of hunger with the skills, knowledge and confidence to make healthy and affordable meals.

Alongside volunteer culinary and nutrition experts, course participants learn to select nutritious and low-cost ingredients, and prepare them in

ways that provide the best nourishment possible to their families.

Just Say Yes to Fruits and VegetablesFind recipes at: http://jsyfruitveggies.org/recipes-all/

The mission of JSY is to work with organizations that serve food insecure populations to improve the health and nutritional status of

SNAP-eligible residents. We do this through promoting fruit and vegetable consumption and empowering clients to make healthy choices.

Finger Lakes Eat Smart New York ProgramFind recipes at: http://fingerlakeseatsmartnewyork.org/recipes

Finger Lakes Eat Smart New York is a program whose mission is to improve the likelihood that persons eligible for SNAP will make healthy choices within a limited budget and choose active lifestyles consistent

with the current Dietary Guidelines for Americans and MyPlate. Our primary goals are for persons eligible for SNAP to eat more fruits and

vegetables, drink fewer sugar-sweetened beverages, exercise more and balance calories as part of a healthy lifestyle.

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Serving Size: 1/2 cup

Ingredients• 1 pound beets, peeled and grated• 1 pound carrots, peeled and grated• 2 cloves of garlic, minced• 1 Tablespoon olive oil• 1 Tablespoon cider or balsamic vinegar• Salt and Pepper, or hot sauce, to taste

Instructions1. Peel and grate the carrots and beets.2. Combine all ingredients in a large salad bowl.3. Toss until well mixed.4. Let sit for 30 minutes before serving. The beets and carrots

will release juices as they sit.

Selecting BeetsChoose beets with firm, smooth skins and non-wilted leaves if still attached. Smaller ones are more tender.

Preparing BeetsRinse tops. Scrub beets softly in cold water. Use tops as greens by chopping in salads & stir-fries. Eat raw by grate beets in salads. Steam, microwave or boil until tender, slice & stir-fry.

Storing BeetsCut tops off 1 inch above root. Wrap leaves & stems in damp paper towel. Refrigerate tops & beet roots in separate plastic bags with some air holes. Use tops within a few days. Beet roots can last 1-2 month.

Beet and Carrot Salad

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Seasoned Swiss ChardYield: Six servings

Ingredients• 8 cups Swiss chard, stems removed• 1 teaspoon vegetable oil• 4 chopped garlic cloves• 1/4 cup balsamic vinegar• Salt and pepper to taste

Instructions1. Cut the Swiss chard into 2-inch pieces. Set aside.2. Heat the vegetable oil in a frying pan over medium heat.3. Stir in the garlic and cook for about 2 minutes.4. Add the Swiss chard and balsamic vinegar, and cook for 5

minutes. Stir often.5. Season with salt and pepper, and serve.6. Refrigerate leftovers.

Cooking with Swiss Chard• For the best buy, choose Swiss chard that is dark green in color.• To prepare fresh Swiss chard, rinse and cut crosswise into

smaller pieces.• To keep fresh, store in your refrigerator in a vegetable drawer.• Swiss chard contains vitamin A, which is good for healthy eyes

and skin.

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Soups Made SimpleSoup makes an easy lunch or dinner. Leftovers can be frozen for another day. Choose ingredients from each category

Protein — 1 pound (dice meat)• Beef (shoulder, round or brisket)• Chicken/turkey (leg or thigh; boneless, skinless)• Pork (shoulder/butt)• Beans or lentils (cooked, or drained and rinsed from a can)

Whole Grains — 1.5 cups, cooked• Brown rice• Whole wheat pasta• Barley• Quinoa

Vegetables — 2 cups, chopped• Onions• Greens (spinach, kale,

collards, chard, etc.)• Celery• Carrots• Zucchini• Mushrooms• Tomatoes• Broccoli

Liquid ‚ 4 cups• Water• Low-sodium stock/broth

Chef’s TipsVegetables: Softer veggies like spinach or zucchini will cook faster. Add during the last 5-7 minutes of cooking.

Whole Grains: Cook grains according to instructions ahead of time. Refrigerate and add to soups you make that week.

Seasonings: In addition to salt and pepper, try add-ing herbs and spices such as dried thyme, parsley, or ground cumin. Or, kick up the flavor by adding some minced garlic, hot peppers, ginger, or citrus zest. When using fresh herbs, add them at the end of cooking to keep the flavor fresh.

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Pasta with Greens & BeansUse any of your favorite hearty greens in this cool-weather dish.Serving Size: Serves 10, 1 cup per serving

Ingredients• 1 (16-ounce) package whole wheat pasta• 2 medium onions• 1 medium carrot• 3 large cloves garlic• 2 pounds (1 large bunch) spinach or kale• 2 (15-ounce) cans great northern, cannellini, or lima beans• 2 Tablespoons canola oil• 1 teaspoon dried oregano• 1 teaspoon dried red pepper flakes• Salt & Pepper to taste

Instructions1. Cook pasta following package directions. Drain, keeping 1 cup pasta water. Set aside.2. While pasta is cooking, rinse, peel, and dice onions and carrot. Peel and mince garlic.3. Rinse greens, more than once if needed to remove all grit. Remove tough stems.

Chop coarsely.4. In a colander, drain and rinse beans.5. In a large skillet over medium-low heat, heat oil. Add garlic, carrot, onion, and

greens. Cook until onions are soft.6. Add cup reserved pasta water and seasonings. Cook until greens are tender.7. Add beans to greens. If needed, add a little more reserved pasta water

to make a sauce.8. Add cooked pasta to beans and greens. Toss to combine. Cook until pasta

is heated through, about 5 more minutes.

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Creamy Macaroni & CheeseServing Size: Serves 8, 1 cup per serving

Ingredients• Non-stick cooking spray• 12 ounces whole wheat macaroni• 1 (1 1/2 pound) butternut or acorn squash• 1/2 cup water• 6 ounces reduced-fat sharp cheddar cheese• 1 (16-ounce) container nonfat cottage cheese• 1 cup nonfat milk• 1/4 teaspoon salt• 1/4 teaspoon pepper• 1/4 cup dry whole wheat bread crumbs

Instructions1. Preheat oven to 375°F.2. Coat 9-inch square baking dish with non-stick cooking spray. Set aside.3. Bring a large pot of water to a boil. Cook macaroni for 2 minutes less than

package directions. Drain and set aside. Reserve pot for later.4. While pasta cooks, cut squash in half and scoop out seeds. Cut into large chunks.

Place in microwave-safe bowl with water. Cover with plastic wrap. Microwave on high until tender, about 10 minutes. Let cool.

5. While squash cooks and cools, grate cheddar cheese.6. Peel cooled squash. Place in pot used to cook pasta. Mash with a fork. Add

cottage cheese and milk. Stir until smooth. Add pasta, cheddar cheese, salt, and pepper. Stir until combined. Spread evenly in prepared baking dish. Sprinkle with bread crumbs.

7. Bake until bread crumbs are browned and edges are bubbling, about 45 minutes.

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Curried Potatoes with Red LentilsServing Size: 6 Servings

Ingredients

Instructions1. In a large, heavy skillet, heat the oil and butter over medium-high heat. When

the butter melts and foam subsides, sauté the onion for 3-4 minutes, until soft and starting to turn golden.

2. Add the garlic and potatoes and cook for another 3-4 minutes until the potatoes are starting to turn golden on the edges.

3. Add the ginger and curry paste and cook for another minute.4. Add the lentils, cilantro (optional), vegetable stock, and coconut milk. Stir to

combine well and reduce the heat to a simmer.5. Cover and cook, stirring occasionally, for 30 minutes, or until the potatoes are

tender. Add a little water, stock, or coconut milk if it gets too thick.6. Add the lime juice and season with salt (optional). Serve hot.

• 1 tablespoon canola oil• 1 tablespoon butter (or more oil)• 1 small onion, chopped• 2 cloves garlic cloves, crushed

(use 2-3 garlic cloves)• 1 medium sweet potato, peeled

and cut into 1/2-inch pieces (use a dark-fleshed potatoes)

• 2 yellow potatoes, cut into 1/2-inch pieces (use thin-skinned potatoes, such as Yukon Gold)

• 1 tablespoon ginger, fresh grated• 1 tablespoon curry paste (or

curry powder)• 1/2 cup dried red lentils• 2 cups vegetable stock (or

chicken stock)• 1/2 cup chopped fresh cilantro,

divided (optional)• 1 cup coconut milk• 2 teaspoons lime juice• salt (to taste, optional)

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Morning MuffinsServing Size: Makes 12 muffins

Ingredients• 1 egg• 1 cup non-fat or 1% milk• 1/3 cup sugar• 2 tablespoons vegetable oil• 1/2 cup grated carrots• 1/2 cup raisins• 1/2 cup toasted walnuts (optional)• 1 teaspoon vanilla• 1 1/2 cups flour• 1/2 cup old-fashioned oatmeal• 1 1/2 teaspoons cinnamon• 1 teaspoon baking powder• 1/2 teaspoon baking soda• 1/2 teaspoon salt

Instructions1. Heat oven to 400 degrees. Lightly spray or oil a muffin tin with

cooking spray.2. In a large bowl mix egg, milk, sugar, oil, carrots, raisins, walnuts

and vanilla.3. In a separate bowl mix flour, oatmeal, cinnamon, baking powder,

baking soda and salt.4. Add wet ingredients to dry ingredients and stir gently until flour

is just moistened. Fill muffin cups about 3/4 full.5. Bake for 15 minutes or until edges start to brown.

Chef’s TipsOatmeal, carrots, and raisins are full of fiber and natural sweetness. They fill you up and get you ready for the day. These muffins also freeze well so you can make them ahead and take them out as you need them!

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The Works PizzaServing Size: Serves 8, 1 slice per serving

Ingredients• 1 large onion• 1 medium green bell pepper• 1 medium red bell pepper• 8 ounces button mushrooms• 2 medium tomatoes• 1 (6-ounce) block mozzarella cheese• 1 Tablespoon canola oil• 1 frozen or refrigerated whole wheat pizza dough, defrosted• Non-stick cooking spray• 1/4 teaspoon dried basil• 1/4 teaspoon dried oregano• 1 (8-ounce) can tomato sauce, no salt added

Optional Ingredients:• 1/4 teaspoon dried parsley• 15 (2-inch diameter) turkey

pepperoni slices

Instructions1. Preheat oven to 450°F.2. Rinse and peel onion. Rinse peppers, mushrooms, and tomatoes. Dice onion, peppers,

mushrooms and tomatoes into small pieces. 3. Grate cheese.4. In a large skillet over medium-high heat, heat oil. Add onions, mushrooms, and peppers.

Cook for 3 minutes.5. Transfer vegetables to a colander. Stir in tomatoes. Let sit 3–5 minutes to drain excess liquid.6. While veggies are draining, shape dough into a 12-inch pizza round. Use your fingers to

stretch and spread the dough.7. Coat a baking sheet with non-stick cooking spray. Place pizza dough in center of sheet.8. Mix dried basil and dried oregano into tomato sauce. If using dried parsley, add now.

Spread a layer of sauce across dough.9. Sprinkle cheese evenly across dough. If using turkey pepperoni, add a layer of slices now.10. Bake pizza until cheese is melted and crust is browned on the sides and bottom, about 10

minutes. Remove from oven.11. Add vegetable mixture. Return to oven and bake until pizza is cooked through, 5–10 min-

utes more. Remove from oven.12. Let rest for 2 minutes. Using a sharp knife, cut into 8 pieces.

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Cranberry Walnut Coleslaw

Serving Size: Serves 10, 3/4 cup per serving

Ingredients

Instructions1. Rinse cabbage and carrots. Thinly slice cabbage. Peel and grate carrots.2. Chop walnuts.3. In a large bowl, use a fork to whisk together vinegar, oil, sugar, celery

seed, and salt. Add cabbage, carrots, walnuts, and cranberries. Toss to mix well.

Selecting CabbageBuy whole in a head or shredded. Choose cabbage heads with tight leaves that are heavy for their size.

Preparing CabbageRemove thick outer leaves. Rinse in cold water. Shred raw cabbage for use in salads, such as coleslaw. Cook cabbage and add it to soups and stews. Cabbage can also be pickled to make sauerkraut.

Storing CabbageKeep fresh cabbage in the refrigerator up to 7 days.

• (1-pound) head cabbage• 3 medium carrots• 1 cup walnuts• 1/3 cup cider vinegar• 1/4 cup canola oil

• 1 Tablespoon sugar• 1 teaspoon celery seed• 1/4 teaspoon salt• 1 cup dried cranberries

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Braised Leeks with Lemon

Yield: 4 servings

Ingredients• 1 tablespoon vegetable oil• 4 thinly sliced leeks• 1/2 cup chicken broth• 2 teaspoons lemon juice• Salt and pepper to taste

Instructions1. In a large frying pan, heat oil over medium heat.2. Add the leeks and cook 5 minutes, stirring often.3. Add the chicken broth and reduce heat to low.4. Cover and cook until the leeks are tender, about 15 minutes5. Add the lemon juice, salt and pepper to taste. Enjoy!6. Refrigerate leftovers.

Selecting LeeksChoose leeks with clean, white slender bulbs and firm dark green tops.

Preparing LeeksTo prepare leeks, remove the dark green leaves and the root end and throw them away. Slice the leeks, separate into rings and place them in a bowl of cold water. Swish the slices in the water. Remove the slices and rinse under running water until leeks are clean.

Storing LeeksTo store fresh, lightly wrap in plastic wrap. Refrigerate for up to 1 week.

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Black Bean BurgersServing Size: Makes 5 servings (burgers)

Ingredients• 2 cups cooked black beans, mashed• 1/2 green pepper, finely chopped• 1/2 onion, finely chopped• 3 garlic cloves, minced• 1 egg• 1 tablespoon chili powder• 1 1/2 teaspoons cumin (optional)• 1/2 teaspoon hot sauce (optional)• 1/2 cup bread crumbs• Salt and pepper to taste

Instructions1. In a large bowl, mix mashed beans, green pepper,

onion and garlic.2. In a small bowl, mix egg, chili powder, cumin and hot

sauce. Add to large bowl.3. Stir in bread crumbs. Add salt and pepper to taste.4. To make 1 patty, lightly pack some of the mixture to

fill 1/3 cup measuring cup. Take mixture out of cup and form into a patty or burger shape. Repeat to make the other 4 patties.

5. Spray frying pan with non-stick cooking spray. Cook patties over medium heat for 5 minutes on each side.

6. Serve and enjoy! Refrigerate leftovers.

Chef’s TipOne pound dried beans (2 cups) equals 5 to 6 cups cooked beans.

Selecting black beansSelect dried beans that are dry, firm, clean, uniform in color, and not shriveled.

Preparing black beansDried beans need to be soaked before they are cooked. Cover the beans in cold water and bring to a gentle boil, turn off the heat and allow beans to soak in the water for 1-2 hours. Drain water and rinse with fresh water. To cook beans, cover with fresh water and simmer for 1-2 hours. Do not let beans dry out, beans should always be covered with water.

Storing black beansStore dried beans at room temperature, in a closed container to protect from moisture and pests.

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Smashed Potatoes with Kale

Yield: 8 servings

Ingredients• 1 tablespoon vegetable oil• 6 cups diced potatoes• 6 cups diced kale• 3 tablespoons chopped scallions• 1/4 teaspoon crushed red pepper flakes• Salt and pepper to taste

Instructions1. Heat oil in a large frying pan over medium heat.2. Add potatoes and cook for 5 minutes.3. Add kale and cook for 5 more minutes.4. Add 1 cup of water, cover, and cook 5 more minutes.5. Mash potatoes and kale until smooth.6. Add scallions, red pepper flakes, and salt and pepper to taste.7. Serve hot and enjoy!8. Refrigerate leftovers.

Selecting PotatoesFor the best buy, choose potatoes that are firm and without green spots.

Preparing PotatoesTo prepare potatoes, rinse well and scrub skins to remove dirt.

Storing PotatoesTo keep fresh, store potatoes away from onions in a cool, dry place for up to 2 weeks.

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Winter Fruit Crisp

Serving Size: 4-inch by 2-inch square

Ingredients• 4 cups diced apples or pears• 2/3 cup packed brown sugar• 1/2 cup all-purpose flour• 1/2 cup rolled oats• 1/3 cup margarine• 1 teaspoon cinnamon

Instructions1. Heat oven to 375 degrees.2. Lightly spray or oil a square pan (8 x 8 x 2 inches).

Arrange fruit in pan.3. Mix remaining ingredients and sprinkle over fruit.4. Bake until topping is golden brown and fruit is tender,

about 30 minutes.5. Refrigerate leftovers within 2 hours.

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Butternut Squash & Orzo

Serving Size: Serves 6; 1/2 cup orzo and 1 piece of squash per serving

Ingredients• 1 large winter squash (such as butternut or acorn)• 2 teaspoons maple syrup• 1/4 teaspoon red pepper flakes• Pinch ground cayenne pepper• 3/4 cup orzo pasta• 1 Tablespoon butter• 1/2 teaspoon salt• Pinch ground black pepper

Instructions1. Preheat oven to 375°F.2. Rinse and cut squash in half. Remove seeds.3. If using fresh rosemary, rinse and chop now.4. Drizzle 1 teaspoon maple syrup over the cut side of each squash

half. Sprinkle each with red pepper flakes and cayenne. If using rosemary, add now.

5. Cover baking sheet with aluminum foil. Place squash halves on the baking sheet. Roast until squash is tender and pierces easily with a fork, about 30–35 minutes. Remove from oven. Keep squash loosely covered with foil.

6. Cook pasta following package directions. Drain in colander. Transfer to a medium bowl. Add butter, salt, and pepper. Stir to coat well.

7. Cut each squash half into thirds. Remove skin from squash. Serve one piece of squash over each portion of pasta.

8. If using grated Parmesan cheese, sprinkle over squash and orzo now.

Optional Ingredients• 1 tablespoon fresh

rosemary• 1 cup grated Parmesan

cheese

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Easy Red Beans & Rice

Yield: 8 servings

Ingredients• Cooking oil spray, as needed

(non-stick)• 1 onion (large, peeled and

chopped)• 1 green bell pepper (medium,

washed, seeded and chopped)• 1 teaspoon garlic powder• 2 cans diced tomatoes

(14.5 ounces)• 1 can kidney beans

(15.5 oz, drained and rinsed)• 6 cups cooked brown rice

Instructions1. Spray pot with cooking oil spray.2. Cook onion and pepper over

medium heat until tender (about 5 minutes)

3. Add garlic powder, tomatoes, and kidney beans.

4. Bring mixture to a boil.5. Reduce heat to low and

simmer for 5 minutes.6. Serve over rice

Chef’s TipsLook for no salt added canned, diced tomatoes for less sodium.You may use fresh garlic, minced; or onion powder in place of garlic powder.

Selecting Kidney BeansChoose dried beans or canned beans with less sodium. Select dried beans that are firm, clean, uniform in color and not shriveled.

Preparing Kidney BeansDried beans need to be soaked before they are cooked. Cover the beans in cold water and bring to a gentle boil, turn off the heat and allow beans to soak in the water for 1-2 hours. Drain water and rinse with fresh water. To cook beans, cover with fresh water and simmer for 1-2 hours. Do not let beans dry out, beans should always be covered with water.

Storing Kidney BeansStore dried beans at room temperature in a closed container, to protect from moisture and pests. Store canned beans at room temperature, and use before date on can.

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Turkey TacosServing Size: Serves 8, 2 tacos per serving

Ingredients• 1 medium carrot, small sweet potato,

or small zucchini• 1/4 medium head lettuce• 2 large tomatoes• 7 ounces low-fat cheddar cheese• 1 (15 1/2-ounce) can low-sodium pinto beans• Non-stick cooking spray• 1 pound lean ground turkey• 1 (15 1/2-ounce) can chopped or crushed

tomatoes, no salt added• 1 Tablespoon chili powder• 1 teaspoon garlic powder• 1 teaspoon dried oregano• 1/2 teaspoon salt• 1/2 teaspoon ground black pepper• 16 taco shells

Chef’s Tips• Top tacos with

any of your favorite veggies, hot sauce, salsa, low-fat sour cream, or low-fat plain yogurt.

• Use any type of cooked beans.

• Make soft tacos using corn or whole wheat tortillas. Or, serve over brown rice.

• For more heat, add minced hot peppers to sauce in step 6.

Instructions1. Rinse, peel, and grate carrot, sweet potato, or zucchini (if using zucchini, grate but

do not peel). Squeeze dry with paper towels.2. Rinse and shred lettuce. Rinse, core, and chop tomatoes. Grate cheese.3. In a colander, drain and rinse beans.4. Coat a large skillet with non-stick cooking spray. Heat over medium high heat. Add

turkey and brown.5. Add grated veggies, beans, canned tomatoes, chili powder, garlic powder, oregano,

salt, and black pepper. Stir well.6. Reduce heat to medium. Cook until thickened, about 20 minutes.7. Add 2 Tablespoons cooked meat mixture to each taco shell. Top with 1 Tablespoon

grated cheese, 1 Tablespoon shredded lettuce, and 1 Tablespoon fresh tomatoes.

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Brunswick StewYield: 8 servings

Ingredients• 1 tablespoon vegetable oil• 1 medium sliced onion• 2 cups fat-free, low-sodium chicken broth• 2 cups cooked, diced chicken or turkey• 2 cups canned or cooked tomatoes• 2 cups canned or cooked lima beans• 2 cups canned or cooked whole-kernel corn

Instructions1. Heat oil in a large pan. Add onion and cook in oil until tender.2. Add chicken broth, diced chicken or turkey, tomatoes, lima

beans and corn. 3. Bring to a simmer for 30 minutes at medium-low.

Selecting CornChoose ears with green husks, fresh silks and tight kernels.

Preparing CornBoil corn for about 7-10 minutes until tender and eat right off the cob. You can also use it fresh, cut off the cob, in many types of salads.

Storing CornRefrigerate corn with husks on and use within 1-2 days.

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HummusServing Size: Serves 10, 1/4 cup per serving

Ingredients• 1 clove garlic• 1 large lemon• 1 (15 1/2-ounce) can garbanzo beans• 1/2 cup warm water• 2 Tablespoons low-fat plain yogurt• 2 Tablespoons olive oil• 1 teaspoon salt• 1/4 teaspoon ground black pepper

Optional Ingredients• 1 fresh red pepper, or 3 roasted red peppers from a jar• Pinch ground cumin, ground cayenne pepper,

or red pepper flakes

Instructions1. Peel and chop garlic. If using fresh red pepper, rinse, remove

core and seeds, and mince now. Or, mince jarred roasted peppers.

2. Rinse lemon and cut in half. In a small bowl, squeeze juice. Discard seeds.

3. In a colander, drain and rinse beans.4. Add garlic, lemon juice, beans, and remaining ingredients to

blender. If using optional spices, add now. Blend until creamy and well mixed.

5. If using, top hummus with minced red pepper.

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FrittataServing Size: Serves 8, 1 slice per serving

Ingredients• 1 1/2 pounds seasonal vegetables (broccoli, carrots, turnips, bell peppers)• 2 medium onions• 4 ounces low-fat cheddar cheese• 12 medium eggs• 1 teaspoon dried dill, thyme, or oregano• Non-stick cooking spray• 1/2 teaspoon salt• 1/2 teaspoon ground black pepper

Instructions1. Preheat oven to 350°F.2. Rinse and cut seasonal veggies evenly into small pieces. Peel, rinse,

and dice onions. If using, slice mushrooms and rinse and chop fresh herbs.

3. Grate cheddar cheese.4. Bring a large pot of water to boil. Add seasonal veggies to boiling water.

Briefly boil, about 30 seconds. Using a colander, drain the veggies.5. In a large bowl, whip eggs with a fork until well blended. Whisk in dried

herbs. Set aside.6. Coat medium skillet with non-stick cooking spray. Heat over medium

high heat. Add onions and cook until soft, about 5 minutes. If using mushrooms, add now. Add boiled seasonal veggies. Continue cooking until soft and some of their juices have evaporated, about 5 minutes more.

7. Coat 9-by-13-inch baking dish with non-stick cooking spray.8. Layer ingredients in the baking dish in the following order: veggie

mixture, egg mixture, cheese, salt, and pepper.9. Bake until eggs are firm and cheese is melted, about 35 minutes.

A thermometer inserted in the middle should read 160°F.10. If using, garnish with chopped fresh herbs.11. Cut into 8 equal-size portions.

Don’t have an oven? Cook on the stove over medium heat. Stir eggs into onions and mushrooms after step 6, along with other veggies. Keep stirring to set eggs. Cover skillet and cook on low until cooked through, about 25 min.

Optional Ingredients:• 8 ounces mushrooms• 1/4 cup fresh parsley,

thyme, or basil leaves

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Sauteed GreensServing Size: Serves 4, 1/2 cup per serving

Ingredients• 1 pound collard greens• 4 medium cloves garlic• 2 Tablespoons canola oil• 1/4 teaspoon salt• 1/4 teaspoon ground black pepper

Instructions1. Remove hard stems from greens.2. Stack leaves on top of each other. Roll into a tube shape.

Make a few stacks if needed.3. Use a sharp knife to slice leaf rolls into 1/4-inch wide strips.4. In a large bowl filled with cold water, add cut greens. Allow any

dirt to settle to the bottom of the bowl. If greens are very dirty, repeat this step. Lift greens out of bowl. Shake off any excess water.

5. Peel and mince garlic.6. In a large skillet over medium-high heat, heat oil.7. Add greens. Use caution, as oil might splatter when damp

greens are placed in hot pan. If greens can’t all fit in the pan at once, cook in two batches.

8. Stir greens until wilted, about 1-2 minutes.9. Reduce heat to medium. Add garlic. Cook until greens are soft

and excess water is gone, about 5-7 minutes. If garlic starts to brown or burn, reduce heat to medium-low.

10. Season with salt and pepper. Serve right away.

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Popeye Power SmoothieServing Size: 4 smoothies

Ingredients• 1 cup orange juice• 1/2 cup pineapple juice• 1/2 cup plain or vanilla yogurt• 1 banana, peeled and sliced• 2 cups fresh spinach leaves• crushed ice

Selecting SpinachChoose fresh, crisp, green bunches with no evidence of insect damage.

Preparing SpinachRinse greens in cold water. Dry well; pat between towels, or use a salad spinner. Eat raw: Add to salads, wraps, pitas, and sandwiches. Eat cooked: Steam, microwave, boil, sauté, stir-fry, braise, or puree. Add to casseroles, soups, dips, sauces, and pasta, rice, and egg dishes. Cook with olive oil, garlic, and lemon juice.

Storing SpinachRemove blemished leaves, rinse, dry and refrigerate in a plastic bag with some air holes for use within 3-5 days. Freeze: Blanch, cool, and freeze in plastic bags.

Instructions1. Combine all ingredients

in a blender.2. Puree until completely

smooth.3. Serve immediately.4. Refrigerate leftovers

within 2 hours.

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Gingerbread Pancakes

Serving Size: (2) 4-inch pancakes

Ingredients• 1/2 cup whole wheat flour• 1/2 cup all-purpose flour• 1/2 teaspoon salt• 1/2 teaspoon baking soda• 2 teaspoons pumpkin pie spice• 1 egg• 2 tablespoons molasses• 1 tablespoon vegetable oil• 1 cup low-fat buttermilk

Instructions1. Mix dry ingredients in a bowl. In another bowl, beat egg.2. Stir in molasses, oil and buttermilk.3. Pour milk mixture into dry ingredients; stir together lightly.4. Lightly spray a large skillet or griddle with non-stick cooking

spray or lightly wipe with oil.5. Heat skillet or griddle over medium-high heat (350 degrees

in an electric skillet).6. For each pancake, pour about 1/4 cup of batter onto the hot griddle.7. Cook until pancakes are puffed and dry around edges.8. Turn and cook other side until golden brown.9. Refrigerate leftovers within 2 hours.

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GuacamoleServing Size: 8

Ingredients1/4 red onion1 medium clove garlic2 plum tomatoes1 medium lime2 medium, ripe avocados1/4 teaspoon salt

Optional Ingredients1/2 teaspoon ground cumin1/4 cup fresh cilantro leaves

Instructions1. Peel onion and garlic clove. Rinse

tomatoes.2. If using, rinse cilantro. Pluck leaves

from stems. Tear into small pieces.3. Mince onion and garlic. Dice

tomatoes into 1/4-inch pieces.4. Rinse lime and cut in half. In a

medium bowl, squeeze juice from each half. Discard seeds.

5. Cut avocados in half. Remove pits. Using a large spoon, scoop out flesh and add to bowl with juice.

6. Add salt to avocado. If using cumin, add now. Mash well with a fork.

7. Add onion, garlic, and tomatoes to avocado mixture. If using cilantro, add now. Stir well.

Chef’s TipThis creamy dip tastes great with cut-up veggies or whole grain pita.

Selecting AvocadosChoose avocados with firm skin and no soft spots. Ripe avocados will yield to gentle pressure.

Preparing AvocadosSlice lengthwise, remove pit, and either peel skin or scoop out flesh.

Storing AvocadosStore unripe avocados in a paper bag at room temperature. Refrigerate when ripe for 2-3 days.

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Pineapple Carrot Muffins

Serving Size: Serves 12, 1 muffin per serving

Ingredients

Instructions1. Preheat oven to 350°F.2. Rinse and peel carrot. Shred with a grater. Measure out 3/4 cup shredded carrot.3. In a medium bowl, add pineapple with juice, oil, water, vinegar, and shredded car-

rot. Mix with a fork to combine.4. In a large bowl, mix flour, brown sugar, baking soda, cinnamon, salt, and nutmeg.

Blend well with a fork to break up any lumps.5. Add wet ingredients to dry ingredients. Mix until just combined.6. If using walnuts or raisins, gently stir in now.7. Coat muffin pan with non-stick cooking spray. Fill each muffin cup about ¾ full

with batter. Bake on middle rack of oven until muffin tops are golden brown and a toothpick inserted comes out clean, about 20–25 minutes.

• 1 medium carrot• 1 cup canned crushed pineapple

with juice• 5 Tablespoons canola oil• 1/4 cup cold water• 1 Tablespoon white distilled vin-

egar• 1 1/2 cups all-purpose flour• 3/4 cup light brown sugar,

packed

• 1 teaspoon baking soda• 1 teaspoon ground cinnamon• 1/4 teaspoon salt Pinch ground

nutmeg, pumpkin pie spice, or apple pie spice

• Non-stick cooking spray

Optional Ingredients• 1/2 cup chopped walnuts (or 1/2

cup raisins)

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Black Bean & Sweet Potato Stew

Yield: 6 servings

Ingredients• 2 tablespoon vegetable oil• 1 chopped onion• 2 minced garlic cloves• 1 chopped green pepper• 1 1/2 cups peeled and diced

sweet potato• 2 chopped tomatoes• 2 cups cooked black beans• 2 tablespoons chopped fresh parsley

(or 2 teaspoons dried parsley) optional• salt and pepper to taste

Instructions1. Heat oil in a large pot over medium

heat. Add onion, garlic and pepper. Cook until soft.

2. Add sweet potato and 2 cups water. Cook until sweet potatoes are soft, about 15 minutes.

3. Stir in tomatoes, black beans, parsley, salt and pepper. Cook for 5 more minutes.

4. Serve hot and enjoy!5. Refrigerate leftovers.

Chef’s Tips• Before preparing dried

beans, sort through for pebbles or shriveled beans.

• Dried beans need to be soaked before cooking.

• The best way to soak dried beans is to cover them in cold water and bring to a gentle boil, turn off the heat and al-low beans to soak in the water for 1-2 hours. Do not add salt to the soaking water. Drain water and rinse with fresh water.

• To cook beans, cover with fresh water and sim-mer for 1-2 hours. Do not let beans dry out, beans should always be cov-ered with water.

• Eat beans for a good source of fiber, protein, iron, and vitamin B.

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Escarole & BeansYield: 4 Servings

Ingredients• 2 tablespoons vegetable oil• 2 minced garlic cloves• 1 chopped onion• 1 escarole head chopped• 1/4 cup low sodium chicken broth• 2 cups cooked white beans• 2 tablespoons Parmesan cheese

(optional)• Dash red pepper flakes (optional)

Instructions1. In a large pot, heat oil over

medium heat.2. Add garlic and cook for 1 minute,

stirring often.3. Add onion and cook for 2

minutes more.4. Add escarole and cook until

wilted, about 2 minutes.5. Add the chicken broth and white

beans.6. Simmer until the beans are

heated through, about 5 minutes.

7. Season with red pepper flakes and Parmesan cheese.

8. Serve and enjoy!

Selecting EscaroleFor best buy, look for escarole with bright green leaves with no wilting, bruising or yellowing.

Preparing EscaroleTo prepare escarole, remove any tough or damaged outer leaves. Cut off the root and tear leaves into large pieces. Rinse and dry well.

Storing EscaroleTo store fresh, wrap unwashed greens in a damp paper towel and keep in the refrigerator for up to 1 week.

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Garden Sloppy JoesServing Size: 12 servings, 1/2 bun per serving

Ingredients• 1 onion, chopped• 1 carrot, chopped or shredded• 1 green pepper, chopped• 1 pound lean ground meat (15% fat) (turkey, chicken or beef)• 1 can (8 ounces) tomato sauce• 1 can (15 ounces) whole tomatoes, crushed• 1 can (8 ounces) mushrooms or 1/2 pound chopped fresh

mushrooms• 1/4 cup barbecue sauce• 6 whole wheat buns, split in half to make 12

Instructions1. Sauté onions, carrots, green pepper and ground meat in a

2-3 quart saucepan over medium-high heat for 5 minutes.2. Add tomato sauce, crushed tomatoes, mushrooms and

barbecue sauce.3. Bring to a boil. Reduce heat and simmer for 15 to 20

minutes or until thick, stirring occasionally.4. Toast buns if desired. Spoon sauce over bun halves. 5. Serve open-faced.6. Refrigerate leftovers within 2 hours.

Chef’s Tip• Add your favorite fresh, canned or frozen chopped

vegetables. • Try whole wheat English muffins instead of buns.

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Northwest Apple Salad

Serving Size: Serves 4, 3/4 cup per serving

Ingredients• 2 medium Granny Smith apples• 2 Tablespoons dried fruit, such as raisins, dried cranberries, or dried

currants• 3 Tablespoons plain, low-fat yogurt• 1 Tablespoon whole, shelled walnuts

Optional Ingredients • 1 Tablespoon honey

Instructions1. Rinse and remove cores from apples. Do not peel. Cut into 1-inch

pieces. Place in medium bowl.2. Add dried fruit and yogurt to bowl. Mix well.3. In a small skillet over medium heat, toast nuts until golden brown

and fragrant. Watch closely so they do not burn. Remove from pan and let cool.

4. Chop cooled nuts with a knife. Or, put in a plastic bag and crush with a can.

5. Add crushed nuts to bowl. If using, add honey. Toss and serve.

Chef’s TipSubstitute any of your favorite apples, dried fruits and nuts!

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Chicken NuggetsYield: about 4 Servings

Ingredients• 1 pound boneless skinless chicken breasts• 3 tablespoons nonfat milk• 1/4 cup grated Parmesan cheese• 1/2 cup dry bread crumbs• 1/4 teaspoon paprika• 1/4 teaspoon black pepper• 1/4 teaspoon garlic powder• 1/4 teaspoon onion powder• 1 tablespoon dried parsley, crumbled

Instructions1. Cut chicken into 1 cubes. Place pieces in small bowl.2. Pour milk over chicken. Mix lightly with spoon so that all

chicken pieces are coated with milk.3. In a plastic bag, shake together the bread crumbs, spices

and Parmesan cheese.4. Put half the chicken pieces in the bag. Shake the bag to

coat the pieces evenly. Arrange these pieces on a lightly greased baking sheet.

5. Coat the second half of the chicken pieces the same way and arrange on the baking sheet. Discard any leftover milk.

6. Bake at 425 F for about 12 minutes. (Check with instant read meat thermometer for internal temperature of at least 165 F.)

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Fruit PizzaServing Size: 1/2 muffin

Ingredients• 1 English Muffin (try whole grain)• 2 tablespoons reduced fat or fat-free cream cheese

(see tips)• 2 tablespoons sliced strawberries• 2 tablespoons blueberries• 2 tablespoons crushed pineapple

Instructions1. Split open the English muffin and toast the halves until

lightly browned.2. Spread cream cheese on both halves.3. Divide the fruit between the two muffin halves and arrange

on top of cream cheese.4. These are best when served soon. Refrigerate leftovers

within 2 hours.

Chef’s Tips• Use any combination of fruit for topping the pizza. • No cream cheese? Try peanut butter or sunflower seed

butter. • Make your own whipped cream cheese for easy spreading.

Use an electric hand mixer to gradually beat 4 tablespoons of milk into 8 ounces of cream cheese. To make it fruit flavored, add any chopped, soft fruit (fresh, canned, or frozen) while beating. Store in a covered container in the refrigerator.

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Radish Stir Fry with Snap Peas

Yield: 8 Servings

Ingredients• 1 tablespoon vegetable oil• 1/2 cup diced shallots• 3 cups chopped sugar snap peas• 2 cups sliced radishes• 1/4 cup orange juice• 2 tablespoons chopped fresh dill• Black pepper to taste

Instructions1. Heat oil in a large pan over

medium heat.2. Add shallots and cook until soft,

about 3 minutes.3. Add snap peas and cook 3

minutes, add radishes and cook 3 minutes more. Stir.

4. Add orange juice and dill. Add black pepper to taste.

5. Mix well. Serve and enjoy!6. Refrigerate leftovers.

Selecting RadishesFor the best buy, choose firm radishes with smooth skins and no bruises. If the greens are attached, they should not be wilted.

Preparing RadishesRadishes and radish greens can be eaten raw or cooked.

Storing RadishesTo keep fresh, store unwashed radishes in the refrigerator for up to 2 weeks. Store radish greens wrapped in a damp paper towel for 2-3 days.

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