HEALTHY RECIPES from the garden

Transcription

1 HEALTHY RECIPES from the garden A HEALTHY RECIPE GUIDE FOR YOUR FOOD PANTRY COMPILED BY:

2 Introduction to Healthy Recipes from the Garden Feed Communites developed this recipe book specifically with food pantries and community meal programs in mind. From how recipes are organized to the ingredients required for each recipe, this book was crafted to be used by organizations in our community who distribute food to those in need. This binder will serve as the master copy for your program. From these recipes, you can choose how you utilize the content to fit your program s individual needs. IDEAS FOR USING THIS BOOK: Distribute recipes to individuals Make copies of specific recipes that match the content of food being given to pantry patrons (For example: if you are giving away squash on a certain day, include a recipe from the squash section of this book to give people an idea for how to cook a healthy meal with what they are given.) Use as educational materials for interested patrons Provide recipes for those looking to learn how to cook healthy food options. Also, pay special attention to each section s cards on how to cook that particular item (Ex: The Basics of Cabbage teaches how to prepare and cook cabbage in several ways.) Reference to inform your pantry/meal practice Feature a meal from the pantry with ingredients available at your pantry. Use these recipes to inspire meal preparation at your program. Take this recipe book and start a cooking class to teach individuals to cook healthy meals at home.

3 The Recipe Cards Each recipe in this book aims to inspire folks to create simple, healthy meals for themselves and their families. Recipes within this book are flexible, require minimum ingredients, and are based around staple foods given away at food pantries. Each section has a basics of card that outlines nutritional benefits and instructions on how to prepare that produce item. Recipe cards are printed two to a page to decrease paper used for printing (Tip: you can make copies of recipes with them still in the page protectors!). Each card also has an icon representing the cooking appliances needed to cook each meal. These icons can help your program provide the right recipes for different needs of the individuals you serve. Some produce sections also have several microwave recipes in the back of each section. So, whether a family has only a microwave or has a full kitchen, there is a healthy recipe option available for them in this book! COOKING ICONS: This icon represents the need for a stovetop with a skillet to cook meal This icon represents the need for a microwave to cook meal This icon represents the need for a stovetop with a large pot to cook meal. This icon represents the need for an oven to cook meal. This icon represents the need of a large bowl to mix ingredients, no cooking required.

4 Table of Contents: TOMATOES ONIONS CARROTS CABBAGE PEPPERS OKRA CUCUMBERS GREENS ZUCCHINI & SQUASH BEETS POTATOES RADISHES

5 The Basics of Tomatoes NUTRITION: Tomatoes are rich in Vitamin C which is needed for growth and repair of tissues and aids in absorption of iron. They are also rich in Vitamin A which helps maintains healthy skin, teeth, skeletal and soft tissue. Vitamin A also promotes good vision. PREPARING: Tomatoes are great eaten raw, added to salads, or cooked in dishes. They require little preparation. Cherry tomatoes (very small, bite-sized tomatoes): Don t peel or cut. Simply wash clean, take off green stem, and enjoy! Larger slicing tomatoes: These are larger tomatoes that can be sliced or enjoyed eaten whole. Simply wash clean, cut off green/brown stem area at top of tomato, and enjoy. They are great sliced with a little salt and pepper for seasoning. COOKING: Oven Roasted: Lay sliced tomatoes on a single layer on a baking sheet lined with parchment paper. Drizzle with the olive oil and sprinkle with the thyme and garlic. Roast for 40 minutes. Increase the oven temperature to 400 degrees and roast the tomatoes until caramelized, about 20 minutes more. Stovetop: Cut tomatoes in half (cherry) or in wedges (slicing)); set aside. In a skillet heat 1 tablespoon oil over medium heat for 2 minutes. Optinal: Add 1/4 cup finely chopped onion, 1 minced garlic clove, and salt and pepper; cook and stir for 2 to 3 minutes or until onion is tender. Add tomatoes to skillet and season with salt and black pepper. Cook and stir for 1 to 2 minutes or until tomatoes are just warmed. Remove from heat. The Basics of Tomatoes NUTRITION: Tomatoes are rich in Vitamin C which is needed for growth and repair of tissues and aids in absorption of iron. They are also rich in Vitamin A which helps maintains healthy skin, teeth, skeletal and soft tissue. Vitamin A also promotes good vision. PREPARING: Tomatoes are great eaten raw, added to salads, or cooked in dishes. They require little preparation. Cherry tomatoes (very small, bite-sized tomatoes): Don t peel or cut. Simply wash clean, take off green stem, and enjoy! Larger slicing tomatoes: These are larger tomatoes that can be sliced or enjoyed eaten whole. Simply wash clean, cut off green/brown stem area at top of tomato, and enjoy. They are great sliced with a little salt and pepper for seasoning. COOKING: Oven Roasted: Lay sliced tomatoes on a single layer on a baking sheet lined with parchment paper. Drizzle with the olive oil and sprinkle with the thyme and garlic. Roast for 40 minutes. Increase the oven temperature to 400 degrees and roast the tomatoes until caramelized, about 20 minutes more. Stovetop: Cut tomatoes in half (cherry) or in wedges (slicing)); set aside. In a skillet heat 1 tablespoon oil over medium heat for 2 minutes. Optinal: Add 1/4 cup finely chopped onion, 1 minced garlic clove, and salt and pepper; cook and stir for 2 to 3 minutes or until onion is tender. Add tomatoes to skillet and season with salt and black pepper. Cook and stir for 1 to 2 minutes or until tomatoes are just warmed. Remove from heat.

6 Fiesta Chicken INGREDIENTS: 4 chicken breasts (fresh or canned), 1 can corn, 1 can black beans, 2 tomatoes (fresh or canned), 1/2 block cream cheese, 1 packet ranch dip (or seasoning of your preference) DIRECTIONS: Add all ingredients. Cook on high in the slow cooker for 4 hours (or over stove on medium heat for 4-5 hours) Shred chicken with forks and put back in the sauce stir together (it s a little soupy, if you want it thicker, just leave the lid off for about 20 minutes and it will thicken up). Eat this with tortillas or you can serve over rice. _in-the- crock-pot_ Fiesta Chicken INGREDIENTS: 4 chicken breasts (fresh or canned), 1 can corn, 1 can black beans, 2 tomatoes (fresh or canned), 1/2 block cream cheese, 1 packet ranch dip (or seasoning of your preference) DIRECTIONS: Add all ingredients. Cook on high in the slow cooker for 4 hours (or over stove on medium heat for 4-5 hours) Shred chicken with forks and put back in the sauce stir together (it s a little soupy, if you want it thicker, just leave the lid off for about 20 minutes and it will thicken up). Eat this with tortillas or you can serve over rice. _in-the- crock-pot_

7 Fresh Tomato Salsa serves 8-10 INGREDIENTS: ½ cup chopped bell pepper, 1 cup onion, diced, ¼ cup cilantro (fresh or dried, optional), 2 tbsp. lime juice, 4 tsp. chopped jalapeno (optional), season to taste (suggested: ½ tsp. cumin, ½ tsp. salt, ½ tsp. pepper) DIRECTIONS: Stir the tomatoes, green bell pepper, onion, cilantro, lime juice, jalapeno pepper, cumin, salt, and pepper in a bowl. Serve. fresh-tomatosalsa/?internalsource=recipe%20hub&referringid=16967&referringcontenttype=recipe%20hub Fresh Tomato Salsa serves 8-10 INGREDIENTS: ½ cup chopped bell pepper, 1 cup onion, diced, ¼ cup cilantro (fresh or dried, optional), 2 tbsp. lime juice, 4 tsp. chopped jalapeno (optional), season to taste (suggested: ½ tsp. cumin, ½ tsp. salt, ½ tsp. pepper) DIRECTIONS: Stir the tomatoes, green bell pepper, onion, cilantro, lime juice, jalapeno pepper, cumin, salt, and pepper in a bowl. Serve. fresh-tomatosalsa/?internalsource=recipe%20hub&referringid=16967&referringcontenttype=recipe%20hub

8 Herbed Tuna in Tomatoes INGREDIENTS: 6 large tomatoes, 3 (6 oz.) cans tuna (drained), 1 tbsp. olive oil, 3 tbsp. capers, roughly chopped (optional). Season to taste (Suggested: ¼ cup lemon juice, ¼ tsp. black pepper, 1 cup parsley leaves, roughly chopped, Lemon zest) DIRECTIONS: With a paring knife, remove the stem end from each tomato. Scoop out the seeds and pulp into a bowl. Add the tuna, capers, parsley, lemon zest and juice, oil, and pepper to the bowl and combine. Spoon the mixture carefully into the hollowed-out tomatoes. all-recipes/herbed-tuna-tomatoes serves 5-6 Herbed Tuna in Tomatoes serves 5-6 INGREDIENTS: 6 large tomatoes, 3 (6 oz.) cans tuna (drained), 1 tbsp. olive oil, 3 tbsp. capers, roughly chopped (optional). Season to taste (Suggested: ¼ cup lemon juice, ¼ tsp. black pepper, 1 cup parsley leaves, roughly chopped, Lemon zest) DIRECTIONS: With a paring knife, remove the stem end from each tomato. Scoop out the seeds and pulp into a bowl. Add the tuna, capers, parsley, lemon zest and juice, oil, and pepper to the bowl and combine. Spoon the mixture carefully into the hollowed-out tomatoes. all-recipes/herbed-tuna-tomatoes

9 Pasta with No Bake Tomato Sauce INGREDIENTS: 2 lbs ripe tomatoes (cored, chopped), 2 tbs extra-virgin olive oil, 10 ounce short pasta noodles (such as cavatelli, penne or rigatoni), 1/4 cup grated Parmesan (optional). Season to taste (optional: 2 tablespoons basil, 1 tablespoon oregano, 1 clove garlic, minced, 1 teaspoon salt and pepper) DIRECTIONS: In a bowl, toss tomatoes, olive oil, seasoning, garlic and salt. Cover and let stand for 30 minutes. Bring a large pot of salted water to a boil. Cook pasta until al dente, about 10 minutes or as package label directs. Drain pasta and place in bowl with tomatoes. Add Parmesan, if desired, and stir to combine. Season with additional salt and pepper. Serve immediately. Pasta with No Bake Tomato Sauce INGREDIENTS: 2 lbs ripe tomatoes (cored, chopped), 2 tbs extra-virgin olive oil, 10 ounce short pasta noodles (such as cavatelli, penne or rigatoni), 1/4 cup grated Parmesan (optional). Season to taste (optional: 2 tablespoons basil, 1 tablespoon oregano, 1 clove garlic, minced, 1 teaspoon salt and pepper) DIRECTIONS: In a bowl, toss tomatoes, olive oil, seasoning, garlic and salt. Cover and let stand for 30 minutes. Bring a large pot of salted water to a boil. Cook pasta until al dente, about 10 minutes or as package label directs. Drain pasta and place in bowl with tomatoes. Add Parmesan, if desired, and stir to combine. Season with additional salt and pepper. Serve immediately.

10 Tomato Pesto Pasta INGREDIENTS: 12 oz of fettuccine (or pasta of your choice), 1 ½ corn kernels, 2 small zucchini (or other vegetable), 1 cup cherry tomatoes, 1 tbsp. olive oil, 1/3 cup pesto (or other pasta sauce). Season as you enjoy (suggested: salt and pepper to taste, mozarella, and basil) DIRECTIONS: Cook pasta, add corn during the last two minutes of cooking. Drain pasta. Grate zucchini (discard core). In a large bowl, toss tomatoes, olive oil, pesto and salt. Add zucchini and mozzarella. Toss pasta with pesto mix. Sprinkle with basil if desired. tomatoes-zucchini-pesto-recipe- wdy0814/ Tomato Pesto Pasta INGREDIENTS: 12 oz of fettuccine (or pasta of your choice), 1 ½ corn kernels, 2 small zucchini (or other vegetable), 1 cup cherry tomatoes, 1 tbsp. olive oil, 1/3 cup pesto (or other pasta sauce). Season as you enjoy (suggested: salt and pepper to taste, mozarella, and basil) DIRECTIONS: Cook pasta, add corn during the last two minutes of cooking. Drain pasta. Grate zucchini (discard core). In a large bowl, toss tomatoes, olive oil, pesto and salt. Add zucchini and mozzarella. Toss pasta with pesto mix. Sprinkle with basil if desired. tomatoes-zucchini-pesto-recipe- wdy0814/

11 Red Beans and Rice serves 5-6 INGREDIENTS: 1 cup uncooked rice, 2 cups water, 1 tomato (fresh or diced, thinly sliced), 2 tbsp. butter, 1 chopped onion (optional), ½ green bell pepper (chopped, optional), 16 oz. sausage (or other meat), 1 can kidney beans (drained). DIRECTIONS: Bring the rice and water to boil in a pot. Cover, reduce heat to low, and simmer 20 minutes. Melt butter in a skillet over medium heat. Stir in onion and green bell pepper, and cook until tender. Stir in sausage, and cook until evenly browned. Mix in beans and tomatoes, and continue cooking until heated through. Serve skillet mixture over the rice. =recipe%2hub&referringid=16967&referringcontenttype= recipe%20hub Red Beans and Rice serves 5-6 INGREDIENTS: 1 cup uncooked rice, 2 cups water, 1 tomato (fresh or diced, thinly sliced), 2 tbsp. butter, 1 chopped onion (optional), ½ green bell pepper (chopped, optional), 16 oz. sausage (or other meat), 1 can kidney beans (drained). DIRECTIONS: Bring the rice and water to boil in a pot. Cover, reduce heat to low, and simmer 20 minutes. Melt butter in a skillet over medium heat. Stir in onion and green bell pepper, and cook until tender. Stir in sausage, and cook until evenly browned. Mix in beans and tomatoes, and continue cooking until heated through. Serve skillet mixture over the rice. =recipe%2hub&referringid=16967&referringcontenttype= recipe%20hub

12 Roasted Tomatoes serves 2-3 INGREDIENTS: 4 cups cherry or grape tomatoes, 1/4 oil (suggested: olive oil), 1 onion (thinly sliced, optional). Season to taste (optional: thyme, 2 cloves garlic, salt and pepper). DIRECTIONS: Preheat oven to 250 F. Arrange tomatoes in a single layer in a glass or ceramic baking dish. Top with seasoning, garlic and shallot; season with salt and pepper. Drizzle with olive oil and stir to combine. Bake, stirring occasionally, until tomatoes pop and ooze, 2 1/2 to 3 hours. Remove baking dish from the oven. Use immediately or let cool and transfer to a covered container. Refrigerate until ready to use. Tomatoes will keep for 3 days. Use to top chicken, pastas, etc. Roasted Tomatoes serves 2-3 INGREDIENTS: 4 cups cherry or grape tomatoes, 1/4 oil (suggested: olive oil), 1 onion (thinly sliced, optional). Season to taste (optional: thyme, 2 cloves garlic, salt and pepper). DIRECTIONS: Preheat oven to 250 F. Arrange tomatoes in a single layer in a glass or ceramic baking dish. Top with seasoning, garlic and shallot; season with salt and pepper. Drizzle with olive oil and stir to combine. Bake, stirring occasionally, until tomatoes pop and ooze, 2 1/2 to 3 hours. Remove baking dish from the oven. Use immediately or let cool and transfer to a covered container. Refrigerate until ready to use. Tomatoes will keep for 3 days. Use to top chicken, pastas, etc.

13 v Quick Sautéed Beans and Tomatoes INGREDIENTS: 1-2 cups small cherry or grape tomatoes, 1 can beans (suggested: cannellini), 2 tbsp. olive oil, 1/4 cup water/broth. Season as you enjoy (suggested: 2 clove garlic, rosemary, salt and pepper, parsley) DIRECTIONS: Heat the oil in a large skillet over medium heat. Add the garlic and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add the tomatoes and rosemary and cook, stirring, for 1 minute. Add the water/broth and bring to a simmer. Stir in the beans and 1/2 teaspoon each salt and pepper and cook until heated through, about 1 minute more. Toss with the parsley Quick Sautéed Beans and Tomatoes INGREDIENTS: 1-2 cups small cherry or grape tomatoes, 1 can beans (suggested: cannellini), 2 tbsp. olive oil, 1/4 cup water/broth. Season as you enjoy (suggested: 2 clove garlic, rosemary, salt and pepper, parsley) DIRECTIONS: Heat the oil in a large skillet over medium heat. Add the garlic and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add the tomatoes and rosemary and cook, stirring, for 1 minute. Add the water/broth and bring to a simmer. Stir in the beans and 1/2 teaspoon each salt and pepper and cook until heated through, about 1 minute more. Toss with the parsley

14 Perfect Tomato Salad INGREDIENTS: 1 1/2 pounds tomatoes (any kind/size), 1/4cup extra-virgin olive oil, 3/4 teaspoon kosher salt DIRECTIONS: With the tip of a paring knife, remove the stems from large tomatoes and slice them ¼ inch thick. Leave grape or cherry tomatoes whole. Divide the tomatoes among individual plates, drizzle with the oil, and sprinkle with the salt. Perfect Tomato Salad INGREDIENTS: 1 1/2 pounds tomatoes (any kind/size), 1/4cup extra-virgin olive oil, 3/4 teaspoon kosher salt DIRECTIONS: With the tip of a paring knife, remove the stems from large tomatoes and slice them ¼ inch thick. Leave grape or cherry tomatoes whole. Divide the tomatoes among individual plates, drizzle with the oil, and sprinkle with the salt.

15 The TMT: Tomato, Mayo, and Toast serves 2 INGREDIENTS: 4 slices bread (toasted), 1 large ripe tomato (cored and sliced into wedges), 2 tbs mayo, salt and pepper to taste DIRECTIONS: Slather mayonnaise on top of toast and top with tomatoes. Sprinkle with salt and pepper. Serve and enjoy! The TMT: Tomato, Mayo, and Toast serves 2 INGREDIENTS: 4 slices bread (toasted), 1 large ripe tomato (cored and sliced into wedges), 2 tbs mayo, salt and pepper to taste DIRECTIONS: Slather mayonnaise on top of toast and top with tomatoes. Sprinkle with salt and pepper. Serve and enjoy!

16 Grilled Tomato Melts INGREDIENTS: 3 large tomatoes (about 8 oz. each) or a variety of smaller tomatoes (about 1-1/2 lb. total), 1 cup shredded cheese, 1 small pepper, 1/4 cup toasted sliced almonds (or other nut, optional) DIRECTIONS: Preheat oven to 350 degree F. Cut each tomato into 4 slices, about 1/2 inch thick. If using smaller tomatoes, Arrange tomato slices, overlapping slightly, in a foil-lined baking pan. Sprinkle with shredded cheese, finely chopped pepper, and toasted almonds. Bake about 15 minutes or until cheese is bubbly. Carefully lift with large metal spatula to individual plates, allowing excess juices to drain off. Grilled Tomato Melts INGREDIENTS: 3 large tomatoes (about 8 oz. each) or a variety of smaller tomatoes (about 1-1/2 lb. total), 1 cup shredded cheese, 1 small pepper, 1/4 cup toasted sliced almonds (or other nut, optional) DIRECTIONS: Preheat oven to 350 degree F. Cut each tomato into 4 slices, about 1/2 inch thick. If using smaller tomatoes, Arrange tomato slices, overlapping slightly, in a foil-lined baking pan. Sprinkle with shredded cheese, finely chopped pepper, and toasted almonds. Bake about 15 minutes or until cheese is bubbly. Carefully lift with large metal spatula to individual plates, allowing excess juices to drain off.

17 Chickpea and Tomato Salad serves 6-8 INGREDIENTS: 2 15-ounce cans of garbanzo beans (drained and rinsed, or any bean), 4 tomatoes (cored and chopped), 4 large hard-boiled eggs, (peeled and chopped), 1 cup of chopped onion (optional), salad dressing (suggested: olive oil, salt, pepper, and italian seasonings). Season as you enjoy (suggested: parsley, salt and pepper) DIRECTIONS: Combine the garbanzo beans, tomatoes, and onions in a large bowl. If making dressing, put ingredients into a small jar, close the lid and shake until the dressing is mixed. Pour over beans, tomatoes and onions. You can chill the undressed salad up to six hours, until ready to serve. When ready to serve, gently stir in the chopped eggs and parsley. Chickpea and Tomato Salad serves 6-8 INGREDIENTS: 2 15-ounce cans of garbanzo beans (drained and rinsed, or any bean), 4 tomatoes (cored and chopped), 4 large hard-boiled eggs, (peeled and chopped), 1 cup of chopped onion (optional), salad dressing (suggested: olive oil, salt, pepper, and italian seasonings). Season as you enjoy (suggested: parsley, salt and pepper) DIRECTIONS: Combine the garbanzo beans, tomatoes, and onions in a large bowl. If making dressing, put ingredients into a small jar, close the lid and shake until the dressing is mixed. Pour over beans, tomatoes and onions. You can chill the undressed salad up to six hours, until ready to serve. When ready to serve, gently stir in the chopped eggs and parsley.

18 The Basics of Carrots NUTRITION: Carrots are a great source of Vitamins A, B, C, Potassium, Calcium, and Iron. They are also good for your body s overall health, especially your skin, eyes, digestive system, and teeth! PREPARING: Before cooking carrots, they require minor preparation, as follows: New, smaller carrots: Don t peel or cut. Simply scrub clean with a brush or your hands Older, larger carrots: They can be scrubbed clean (in cold water) but if the skin is very blemished or the recipe calls for it, they can be peeled and scraped off too. Carrots should not be scraped or peeled if maximum nutritional content is to be retained; simply brush them if you re aware of their organic origins but do peel or scrape if concerned about pesticides COOKING: Microwave: Thinly slice carrots and place in a microwave safe dish. Add 1 tablespoon of water and cover. Microwave on high for 4-6 minutes until tender. Uncover and season to taste. Oven Roasted: Preheat the oven to 400 degrees F. Slice carrots in half (lengthwise) if they are thick, otherwise leave whole. Drizzle with olive oil and season as you like (salt, pepper, oregano). Place on cooking sheet and roast in over for 20 minutes until browned and tender. (Read more at: Stovetop: Cut carrots to desired lengths. Boil salted water and cover carrots until soft and tender. For 1/4-inch slices, cook for 7-9 minutes. For carrots cut into strips, cook 4-6 minutes. For baby carrots cook 8-10 minutes. to 9 minutes for 1/4- inch slices. The Basics of Carrots NUTRITION: Carrots are a great source of Vitamins A, B, C, Potassium, Calcium, and Iron. They are also good for your body s overall health, especially your skin, eyes, digestive system, and teeth! PREPARING: Before cooking carrots, they require minor preparation, as follows: New, smaller carrots: Don t peel or cut. Simply scrub clean with a brush or your hands Older, larger carrots: They can be scrubbed clean (in cold water) but if the skin is very blemished or the recipe calls for it, they can be peeled and scraped off too. Carrots should not be scraped or peeled if maximum nutritional content is to be retained; simply brush them if you re aware of their organic origins but do peel or scrape if concerned about pesticides COOKING: Microwave: Thinly slice carrots and place in a microwave safe dish. Add 1 tablespoon of water and cover. Microwave on high for 4-6 minutes until tender. Uncover and season to taste. Oven Roasted: Preheat the oven to 400 degrees F. Slice carrots in half (lengthwise) if they are thick, otherwise leave whole. Drizzle with olive oil and season as you like (salt, pepper, oregano). Place on cooking sheet and roast in over for 20 minutes until browned and tender. (Read more at: Stovetop: Cut carrots to desired lengths. Boil salted water and cover carrots until soft and tender. For 1/4-inch slices, cook for 7-9 minutes. For carrots cut into strips, cook 4-6 minutes. For baby carrots cook 8-10 minutes. to 9 minutes for 1/4- inch slices.

19 Carrot & Apple Salad INGREDIENTS: 2 carrots (peeled and cut into a coin shape), 2 tbs of oil (olive oil, etc.), 1 apple (cored and thinly sliced), 2 tablespoons honey, 2 tbs lemon juice. Optional: 1/2 cup nuts (suggested: walnuts) DIRECTIONS: In large bowl, whisk honey, oil and lemon juice; season. Toss apple and carrots with dressing. Sprinkle with nuts. salad/ Carrot & Apple Salad INGREDIENTS: 2 carrots (peeled and cut into a coin shape), 2 tbs of oil (olive oil, etc.), 1 apple (cored and thinly sliced), 2 tablespoons honey, 2 tbs lemon juice. Optional: 1/2 cup nuts (suggested: walnuts) DIRECTIONS: In large bowl, whisk honey, oil and lemon juice; season. Toss apple and carrots with dressing. Sprinkle with nuts. salad/

20 Carrot Casserole serves 6-8 INGREDIENTS: 2 pounds of carrots (cut into 1 inch pieces), 1/2 cup brown sugar, 4 eggs (lightly beaten), 1 stick of butter (melted), 2 tbs baking powder, 1/8 tsp of baking soda, Vegetable-oil cooking spray, season to taste DIRECTIONS: Preheat oven to 350 degrees. Coat a 2-quart casserole dish with cooking spray. Put carrots in a saucepan, and cover with water by 2 inches. Bring to a boil; reduce heat; simmer until tender, 35 minutes. Drain; mash carrots. Stir in flour, brown sugar, eggs, butter, baking powder, baking soda, and salt. Pour into prepared dish. Bake for 1 hour. casserole Carrot Casserole serves 6-8 INGREDIENTS: 2 pounds of carrots (cut into 1 inch pieces), 1/2 cup brown sugar, 4 eggs (lightly beaten), 1 stick of butter (melted), 2 tbs baking powder, 1/8 tsp of baking soda, Vegetable-oil cooking spray, season to taste DIRECTIONS: Preheat oven to 350 degrees. Coat a 2-quart casserole dish with cooking spray. Put carrots in a saucepan, and cover with water by 2 inches. Bring to a boil; reduce heat; simmer until tender, 35 minutes. Drain; mash carrots. Stir in flour, brown sugar, eggs, butter, baking powder, baking soda, and salt. Pour into prepared dish. Bake for 1 hour. casserole

21 Cheddar Carrot Balls INGREDIENTS: 2 carrots (finely grated), 2 ounces cheese (shredded) 4 ounces cold cream cheese (1/2 bar) DIRECTIONS: In a medium bowl, combine cream cheese, cheddar cheese, and carrots. With moistened hands, gently form 12 balls, each equal to 1 level tablespoon of mixture. Serve or refrigerate, covered with plastic wrap, up to 2 days. Serve with crackers, apples, grapes, etc. magazine-recipe- search/fast-recipes/sicilian- style-carrots Cheddar Carrot Balls INGREDIENTS: 2 carrots (finely grated), 2 ounces cheese (shredded) 4 ounces cold cream cheese (1/2 bar) DIRECTIONS: In a medium bowl, combine cream cheese, cheddar cheese, and carrots. With moistened hands, gently form 12 balls, each equal to 1 level tablespoon of mixture. Serve or refrigerate, covered with plastic wrap, up to 2 days. Serve with crackers, apples, grapes, etc. magazine-recipe- search/fast-recipes/sicilian- style-carrots

22 Carrots and Peas INGREDIENTS: 3 carrots (sliced), 1 onion, 2 10 oz pack of frozen peas (drained), 4 tbs butter, 1 clove garlic (optional), 1/2 head lettuce (optional, thinly sliced), season to taste (recommended: bay leaf, thyme, salt, and pepper). DIRECTIONS: In a large deep skillet, melt the butter over medium heat. Add the carrots, onion, garlic, and seasonings. Cook, stirring occasionally, until the carrots and onions begin to soften, about 5 minutes. Stir in the peas and lettuce. Cook, stirring often, until the lettuce begins to wilt and the peas are heated through, about 4 minutes. Serve immediately. lettuce-- carrots/ Carrots and Peas INGREDIENTS: 3 carrots (sliced), 1 onion, 2 10 oz pack of frozen peas (drained), 4 tbs butter, 1 clove garlic (optional), 1/2 head lettuce (optional, thinly sliced), season to taste (recommended: bay leaf, thyme, salt, and pepper). DIRECTIONS: In a large deep skillet, melt the butter over medium heat. Add the carrots, onion, garlic, and seasonings. Cook, stirring occasionally, until the carrots and onions begin to soften, about 5 minutes. Stir in the peas and lettuce. Cook, stirring often, until the lettuce begins to wilt and the peas are heated through, about 4 minutes. Serve immediately. lettuce-- carrots/

23 Roasted Veggies INGREDIENTS: 3 carrots (sliced), other vegetables of your choice (such as: mushrooms, onion, peppers, broccoli, squash), garlic (optional), olive oil, season as you like (salt and pepper, basil, oregano) DIRECTIONS: Preheat oven to 400 degrees. Line a baking sheet with tin foil, coat the tin foil lined baking sheet with olive oil, Clean and slice all veggies, layer on baking sheet. Drizzle olive oil on top, add seasoning. Toss to coat. Cook 20 minutes, take out, mix around. Cook another 10 minutes. Remove from oven and let cool before serving. lettuce-- carrots/ Roasted Veggies INGREDIENTS: 3 carrots (sliced), other vegetables of your choice (such as: mushrooms, onion, peppers, broccoli, squash), garlic (optional), olive oil, season as you like (salt and pepper, basil, oregano) DIRECTIONS: Preheat oven to 400 degrees. Line a baking sheet with tin foil, coat the tin foil lined baking sheet with olive oil, Clean and slice all veggies, layer on baking sheet. Drizzle olive oil on top, add seasoning. Toss to coat. Cook 20 minutes, take out, mix around. Cook another 10 minutes. Remove from oven and let cool before serving. lettuce-- carrots/

24 Spinach Carrot Soup INGREDIENTS: 7 carrots (about 5 cups diced), other vegetables of your choice (such as: spinach, onion, green beans), garlic (optional), 3 tbs olive oil, season as you like (salt and pepper, lemon juice, basil, oregano) DIRECTIONS: In a pot over medium heat, cook onion in oil until tender, about 6 minutes. Stir in carrots and seasonings. Add 10 cups water, bring to a boil, then simmer, 30 minutes. Add beans and other vegetables and cook until just tender, about 2 minutes. Serve and enjoy! soup-dill Spinach Carrot Soup INGREDIENTS: 7 carrots (about 5 cups diced), other vegetables of your choice (such as: spinach, onion, green beans), garlic (optional), 3 tbs olive oil, season as you like (salt and pepper, lemon juice, basil, oregano) DIRECTIONS: In a pot over medium heat, cook onion in oil until tender, about 6 minutes. Stir in carrots and seasonings. Add 10 cups water, bring to a boil, then simmer, 30 minutes. Add beans and other vegetables and cook until just tender, about 2 minutes. Serve and enjoy! soup-dill

25 Carrot & Raisin Chicken Salad INGREDIENTS: Chicken (frozen or canned, about 1 lb), 3/4 cup carrots (grated or thinly sliced), 1/4 cup raisins, 1/4 cup mayonnaise, 1/2 cup nuts (suggested: pecans, walnuts), season as you like (suggested: salt and pepper, parsley, lemon juice) DIRECTIONS: If using frozen chicken, cook chicken until fully cooked through and then shred. If using canned chicken, simply drain chicken and shred if necessary. Toss the chicken with the carrots, pecans, mayonnaise, raisins, and seasonings in a medium bowl. Serve with crackers, toast, or lettuce. Carrot & Raisin Chicken Salad INGREDIENTS: Chicken (frozen or canned, about 1 lb), 3/4 cup carrots (grated or thinly sliced), 1/4 cup raisins, 1/4 cup mayonnaise, 1/2 cup nuts (suggested: pecans, walnuts), season as you like (suggested: salt and pepper, parsley, lemon juice) DIRECTIONS: If using frozen chicken, cook chicken until fully cooked through and then shred. If using canned chicken, simply drain chicken and shred if necessary. Toss the chicken with the carrots, pecans, mayonnaise, raisins, and seasonings in a medium bowl. Serve with crackers, toast, or lettuce.

26 Stir-Fried Carrots and Veggies serves 5-6 INGREDIENTS: 1 cup carrots (sliced), other vegetables (suggested: 1 bell pepper, 1 1/2 cups corn, 2 cups shredded lettuce), 2 tsps oil, 2 tsps reduced sodium soy sauce (optional), season as you enjoy (suggested: salt and pepper, ginger, jalapenos) DIRECTIONS: Heat oil in pan. If using, add ginger and jalapeño and stir-fry until fragrant, about 10 seconds. Add carrot and stir-fry 1 minute. Add other vegetables (bell pepper and corn), sprinkle in seasonings and stir-fry until the vegetables are almost crisp-tender, about 2 minutes. Add lettuce and stir-fry until the lettuce is just limp, about 30 seconds. Serve alone or with rice. Stir-Fried Carrots and Veggies serves 5-6 INGREDIENTS: 1 cup carrots (sliced), other vegetables (suggested: 1 bell pepper, 1 1/2 cups corn, 2 cups shredded lettuce), 2 tsps oil, 2 tsps reduced sodium soy sauce (optional), season as you enjoy (suggested: salt and pepper, ginger, jalapenos) DIRECTIONS: Heat oil in pan. If using, add ginger and jalapeño and stir-fry until fragrant, about 10 seconds. Add carrot and stir-fry 1 minute. Add other vegetables (bell pepper and corn), sprinkle in seasonings and stir-fry until the vegetables are almost crisp-tender, about 2 minutes. Add lettuce and stir-fry until the lettuce is just limp, about 30 seconds. Serve alone or with rice.

27 Steamed Carrots INGREDIENTS: 1 cup carrots (thinly sliced) DIRECTIONS: Place in microwave-safe dish. Add 1 tbs water. Cover and microwave on high for 4-6 minutes until tender. Season to taste. Serve and enjoy! tips-techniques/cooking- uses-for- your-microwave/steam-carrots Steamed Carrots INGREDIENTS: 1 cup carrots (thinly sliced) DIRECTIONS: Place in microwave-safe dish. Add 1 tbs water. Cover and microwave on high for 4-6 minutes until tender. Season to taste. Serve and enjoy! tips-techniques/cooking- uses-for- your-microwave/steam-carrots

28 Honey Glazed Carrots INGREDIENTS: 16 oz carrots (sliced), 1 tbs butter, 1 tbs light brown sugar, 2 tbs honey, 2 teaspoons cornstarch, salt to taste DIRECTIONS: Combine all ingredients in microwave safe dish. Cover. Cook for minutes on high. Stir once, halfway through. glazed-baby- carrots Honey Glazed Carrots INGREDIENTS: 16 oz carrots (sliced), 1 tbs butter, 1 tbs light brown sugar, 2 tbs honey, 2 teaspoons cornstarch, salt to taste DIRECTIONS: Combine all ingredients in microwave safe dish. Cover. Cook for minutes on high. Stir once, halfway through. glazed-baby- carrots

29 The Basics of Peppers NUTRITION: Peppers can come in many shapes, varities, and sizes. Some common peppers are bell peppers (larger round shaped peppers: can be red, yellow, orange, or green) and spicy peppers (smaller peppers like jalapenos and chilis that come in different colors, spices, and sizes). Peppers are rich in Vitamin A and C which promote good vision, skin, and teeth. PREPARING: Wash peppers and trim off the stem. For bell peppers you can cut off the top (the part with the stem) and remove any of the white skin or seeds inside of the pepper. For spicy peppers keep the seeds for extra spice or remove seeds for less spice (the seeds can be the spiciest part!). COOKING: Microwave: Cut peppers into rings or strips (1 medium bell pepper equals 1 cup) make about 2-1/2 cups. Place peppers in a casserole dish with 2 tablespoons water. Microwave, covered, on 100 percent power (high) for 2 minutes per cup of peppers or until crisp-tender, stirring once. Oven: Place the peppers on a baking sheet that has been lined with parchment paper. Roast the peppers in the pre-heated 450 degree oven for about 25 minutes; or until the skins are completely wrinkled and the peppers are charred, rotating the sheet if necessary for them to cook evenly. Saute: Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and onion (optional); cook 13 minutes or until onion is tender, stirring frequently. Add seasonings like garlic, rosemary, salt, and black pepper; cook for 2 minutes, stirring frequently. The Basics of Peppers NUTRITION: Peppers can come in many shapes, varities, and sizes. Some common peppers are bell peppers (larger round shaped peppers: can be red, yellow, orange, or green) and spicy peppers (smaller peppers like jalapenos and chilis that come in different colors, spices, and sizes). Peppers are rich in Vitamin A and C which promote good vision, skin, and teeth. PREPARING: Wash peppers and trim off the stem. For bell peppers you can cut off the top (the part with the stem) and remove any of the white skin or seeds inside of the pepper. For spicy peppers keep the seeds for extra spice or remove seeds for less spice (the seeds can be the spiciest part!). COOKING: Microwave: Cut peppers into rings or strips (1 medium bell pepper equals 1 cup) make about 2-1/2 cups. Place peppers in a casserole dish with 2 tablespoons water. Microwave, covered, on 100 percent power (high) for 2 minutes per cup of peppers or until crisp-tender, stirring once. Oven: Place the peppers on a baking sheet that has been lined with parchment paper. Roast the peppers in the pre-heated 450 degree oven for about 25 minutes; or until the skins are completely wrinkled and the peppers are charred, rotating the sheet if necessary for them to cook evenly. Saute: Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and onion (optional); cook 13 minutes or until onion is tender, stirring frequently. Add seasonings like garlic, rosemary, salt, and black pepper; cook for 2 minutes, stirring frequently.

30 Skillet Fried Peppers & Corn serves 8-10 INGREDIENTS: 2 medium bell peppers (chopped), 2 (16 oz) cans corn, 1 onion, (optional, chopped), 1 lb. bacon/meat (optional, chopped), season as you enjoy (recommended: garlic, salt, and pepper) DIRECTIONS: Place bacon in a large, deep skillet. Cook over medium-high heat until evenly brown, but still soft. Stir in onion and green bell peppers, and cook until tender, about 10 minutes. Reduce heat to low. Stir corn into skillet, and cook until tender, about 15 minutes. Salt and pepper to taste. hub&referringid=16967&referringcontenttype=recipe%20hub Skillet Fried Peppers & Corn serves 8-10 INGREDIENTS: 2 medium bell peppers (chopped), 2 (16 oz) cans corn, 1 onion, (optional, chopped), 1 lb. bacon/meat (optional, chopped), season as you enjoy (recommended: garlic, salt, and pepper) DIRECTIONS: Place bacon in a large, deep skillet. Cook over medium-high heat until evenly brown, but still soft. Stir in onion and green bell peppers, and cook until tender, about 10 minutes. Reduce heat to low. Stir corn into skillet, and cook until tender, about 15 minutes. Salt and pepper to taste. hub&referringid=16967&referringcontenttype=recipe%20hub

31 Chili with Bell Peppers serves 8-10 INGREDIENTS: 2 bell peppers (seeded and chopped), 1 habanero/spicy pepper (chopped, optional), 2 lbs. ground beef, 2 large white onions (chopped), 1 tsp. olive oil (or vegetable oil/ butter), 3 cans kidney beans (or any kind of beans, drained), 3 cans tomato sauce, seasonings you enjoy (chili powder, salt, garlic, hot sauce) DIRECTIONS: In a large pot, cook the ground beef over medium heat until evenly browned. Drain off grease, and set aside. Melt butter in a skillet over medium heat. Saute the onions, green pepper and habanero pepper until onions are translucent. Remove from heat. Transfer the onion mixture to the pot with the ground beef, and set the heat to medium. Add the kidney beans and tomato sauce to the beef mixture, and season with chili powder, salt, garlic salt and hot pepper sauce. Bring to a simmer, and adjust seasonings to taste if necessary Cover, reduce heat to low, and simmer for 1 hour, stirring occasionally. hub&referringid=16967&referringcontenttype=recipe%20hub Chili with Bell Peppers serves 8-10 INGREDIENTS: 2 bell peppers (seeded and chopped), 1 habanero/spicy pepper (chopped, optional), 2 lbs. ground beef, 2 large white onions (chopped), 1 tsp. olive oil (or vegetable oil/ butter), 3 cans kidney beans (or any kind of beans, drained), 3 cans tomato sauce, seasonings you enjoy (chili powder, salt, garlic, hot sauce) DIRECTIONS: In a large pot, cook the ground beef over medium heat until evenly browned. Drain off grease, and set aside. Melt butter in a skillet over medium heat. Saute the onions, green pepper and habanero pepper until onions are translucent. Remove from heat. Transfer the onion mixture to the pot with the ground beef, and set the heat to medium. Add the kidney beans and tomato sauce to the beef mixture, and season with chili powder, salt, garlic salt and hot pepper sauce. Bring to a simmer, and adjust seasonings to taste if necessary Cover, reduce heat to low, and simmer for 1 hour, stirring occasionally. hub&referringid=16967&referringcontenttype=recipe%20hub

32 Roasted Bell Pepper Soup serves 5-6 INGREDIENTS: 3 red bell peppers, 1 onion (chopped), 2 cans beans (drained & rinsed, suggested beans: cannellini), 2 cans of broth or water, 1 tbsp. olive/vegetable oil, 1 tbsp. minced garlic (optional), salt and pepper to taste. DIRECTIONS: Preheat oven to broil. Place the bell peppers on a baking sheet and broil on the top rack of the oven, using tongs to turn them as each side blackens. Set the blackened peppers aside and allow them to cool for 20 to 30 minutes. Then peel the skin off the peppers and discard the stem and all the seeds. Chop the peppers and set aside. In a large pot over medium heat, saute the onion and garlic in the oil for 5 minutes, or until onion is translucent. Now add the chopped, roasted red bell peppers and saute for 2 to 3 more minutes. Next, add the chicken broth and the beans, stirring well. Serve and enjoy. Optional: puree the soup in small batches for a creamy soup. hub&referringid=16967&referringcontenttype=recipe%20hub Roasted Bell Pepper Soup serves 5-6 INGREDIENTS: 3 red bell peppers, 1 onion (chopped), 2 cans beans (drained & rinsed, suggested beans: cannellini), 2 cans of broth or water, 1 tbsp. olive/vegetable oil, 1 tbsp. minced garlic (optional), salt and pepper to taste. DIRECTIONS: Preheat oven to broil. Place the bell peppers on a baking sheet and broil on the top rack of the oven, using tongs to turn them as each side blackens. Set the blackened peppers aside and allow them to cool for 20 to 30 minutes. Then peel the skin off the peppers and discard the stem and all the seeds. Chop the peppers and set aside. In a large pot over medium heat, saute the onion and garlic in the oil for 5 minutes, or until onion is translucent. Now add the chopped, roasted red bell peppers and saute for 2 to 3 more minutes. Next, add the chicken broth and the beans, stirring well. Serve and enjoy. Optional: puree the soup in small batches for a creamy soup. hub&referringid=16967&referringcontenttype=recipe%20hub

33 Sesame Peppers & Broccoli INGREDIENTS: 1 bell pepper (sliced), 1 tbsp. sesame oil (or vegetable oil), 2 cups chopped broccoli, 1 tbsp. sesame seeds (optional: use other seasonings you enjoy) DIRECTIONS: Heat oil in a large skillet over medium-high heat. Saute broccoli and sesame seeds for 2 minutes. Stir in bell pepper and cook 2-3 minutes, until pepper is tender crisp. This dish is great as a stir-fry served over cooked rice. Sesame Peppers & Broccoli INGREDIENTS: 1 bell pepper (sliced), 1 tbsp. sesame oil (or vegetable oil), 2 cups chopped broccoli, 1 tbsp. sesame seeds (optional: use other seasonings you enjoy) DIRECTIONS: Heat oil in a large skillet over medium-high heat. Saute broccoli and sesame seeds for 2 minutes. Stir in bell pepper and cook 2-3 minutes, until pepper is tender crisp. This dish is great as a stir-fry served over cooked rice.

34 Red Beans, Peppers, & Rice serves 5-6 INGREDIENTS: 1 bell pepper (chopped), 1 cup uncooked rice, 2 cups water, 2 tbsp. butter, 1 chopped onion, 16 oz. sausage or other meat (optional: thinly sliced), 1 can kidney beans (or other beans, drained), 1 tomato (fresh or canned, diced) DIRECTIONS: Bring the rice and water to boil in a pot. Cover, reduce heat to low, and simmer 20 minutes. Melt butter in a skillet over medium heat. Stir in onion and green bell pepper, and cook until tender. Stir in sausage, and cook until evenly browned. Mix in beans and tomatoes, and continue cooking until heated through. Serve skillet mixture over the rice. hub&referringid=16967&referringcontenttype=recipe%20hub Red Beans, Peppers, & Rice serves 5-6 INGREDIENTS: 1 bell pepper (chopped), 1 cup uncooked rice, 2 cups water, 2 tbsp. butter, 1 chopped onion, 16 oz. sausage or other meat (optional: thinly sliced), 1 can kidney beans (or other beans, drained), 1 tomato (fresh or canned, diced) DIRECTIONS: Bring the rice and water to boil in a pot. Cover, reduce heat to low, and simmer 20 minutes. Melt butter in a skillet over medium heat. Stir in onion and green bell pepper, and cook until tender. Stir in sausage, and cook until evenly browned. Mix in beans and tomatoes, and continue cooking until heated through. Serve skillet mixture over the rice. hub&referringid=16967&referringcontenttype=recipe%20hub

35 Pasta with Sausage & Peppers INGREDIENTS: 1 lb Italian sausage or other meat (cut into ½ in. pieces), 2 bell peppers (chopped), 8 oz pasta, ½ cup broth/water, salt and pepper to taste DIRECTIONS: Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. While pasta is cooking, cook sausage and peppers in large skillet over medium heat until sausage is brown and juices run clear. Drain sausage mixture and return it to the pan. Pour in the broth, season with black pepper and bring to a boil. Toss pasta with sausage sauce and serve. hub&referringid=16967&referringcontenttype=recipe%20hub Pasta with Sausage & Peppers INGREDIENTS: 1 lb Italian sausage or other meat (cut into ½ in. pieces), 2 bell peppers (chopped), 8 oz pasta, ½ cup broth/water, salt and pepper to taste DIRECTIONS: Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. While pasta is cooking, cook sausage and peppers in large skillet over medium heat until sausage is brown and juices run clear. Drain sausage mixture and return it to the pan. Pour in the broth, season with black pepper and bring to a boil. Toss pasta with sausage sauce and serve. hub&referringid=16967&referringcontenttype=recipe%20hub

36 Tuna Stuffed Peppers serves 5-6 INGREDIENTS: 11 oz tuna, 6 bell peppers, 1 cup chopped onions, 1 1/4 cup cooked brown rice, 1 cup shredded cheese, 1 tbsp. oil, season as you enjoy (suggested: garlic, oregano, parsley, salt and pepper) DIRECTIONS: Preheat oven to 350 F. Cut tops (~1 3) off the peppers and clean out the interiors. Cut the stem from the top of the pepper (discard the stem) and cut the remaining pepper from the top into small dices. You will use the bottom 2/3 of each pepper for the stuffing. Heat olive oil in large skillet over medium heat. Stir in onions, garlic and diced pepper and cook until onions and peppers are soft, about 5 minutes. Add seasonings, tuna and rice. Mix to blend well. Stuff peppers with mixture. Place in 8 x 8 square baking dish. Bake in preheated oven for 15 minutes. Top with cheese and bake for 5 additional minutes to melt the cheese. Tuna Stuffed Peppers serves 5-6 INGREDIENTS: 11 oz tuna, 6 bell peppers, 1 cup chopped onions, 1 1/4 cup cooked brown rice, 1 cup shredded cheese, 1 tbsp. oil, season as you enjoy (suggested: garlic, oregano, parsley, salt and pepper) DIRECTIONS: Preheat oven to 350 F. Cut tops (~1 3) off the peppers and clean out the interiors. Cut the stem from the top of the pepper (discard the stem) and cut the remaining pepper from the top into small dices. You will use the bottom 2/3 of each pepper for the stuffing. Heat olive oil in large skillet over medium heat. Stir in onions, garlic and diced pepper and cook until onions and peppers are soft, about 5 minutes. Add seasonings, tuna and rice. Mix to blend well. Stuff peppers with mixture. Place in 8 x 8 square baking dish. Bake in preheated oven for 15 minutes. Top with cheese and bake for 5 additional minutes to melt the cheese.