What s U S DA M I X I N G B OW L. Produce Power. How to Eat more Vegetables. By Feeding America Eastern Wisconsin

Transcription

1 United States Department of Agriculture What s Cooking U S DA M I X I N G B OW L Cookbook How to Eat more Vegetables By Feeding America Eastern Wisconsin

2 Table of Contents Beets, Beans, & Greens 3 Black Bean Burgers 5 Broccoli and Corn Bake (FDD) 7 Bronco Beans 9 Brussels Sprouts with Mushroom Sauce 12 Butternut Squash with Black Beans 14 Central Valley Harvest Bake 16 Chicken Pozole Soup 19 Chicken Ratatouille 21 Chickpeas and Spinach Sauté 23 Creole Beans 25 Crock Pot Vegetable Lentil Stew 27 Cucumber Salad 29 Delicious Greens 31 Easy Zucchini Lasagna 33 Fiesta Rice Salad 36 Fruit Salad with Jicama 38 Garden Waldorf Salad 40 Italian Bean Soup 42 Italian Vegetables 44 Lentil Barley Soup 46 Lentil Chili 48 Lentil Minestrone 50 Lentil Tacos 52 Louisiana Green Beans 54 Mashed Winter Squash 56

3 Okra and Greens 58 Oprah's Outtasight Salad 60 Pear Salad 62 Pumpkin Soup 64 Ratatouille 66 Ratatouille (CNPP) 68 Roasted Root Vegetables 70 Sardine, Cucumber, and Tomato Sandwich 72 Simple Mexican Salad 74 Simple Stuffed Peppers 76 Skillet Meals 78 Southwest Fruit Salsa 80 Spaghetti Squash with Tomatoes, Basil, and Parmesan 82 Spanish Cauliflower 84 Spinach and Meat Cakes 86 Spinach and Mushroom Enchilada Casserole 88 Spinach Potato Pancakes 91 Spring Vegetable Saute 93 Stuffed Green Peppers 95 Stuffed Summer Squash 97 Summer Squash Medley 99 Sweet Acorn Squash 101 Sweet Potato Pancakes with Balsamic Maple Mushrooms 103 Tasty Tots 106 The Bosnian Pot 109 Tuna Veggie Antipasto 111 Vegetable Stroganoff 113 Vegetarian Collard Greens 115 Zesty Skillet Zucchini 117

4 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Beets, Beans, & Greens Makes: 6 Servings This salad is full of protein and nutrients thanks to its bright beets and cooked beans. Ingredients 1 4 cup lemon juice (or vinegar) 1 garlic clove, finely chopped 2 teaspoons mustard salt and pepper (optional) (to taste, optional) 2 tablespoons vegetable oil 2 cups sliced cooked beets (can use canned or fresh) 1 head of lettuce (washed and torn into pieces) 2 cups cooked beans, rinsed (any kind) Directions 1. To make dressing, combine lemon juice, garlic, mustard, oil, salt and pepper (optional) in a large bowl. 2. Place the sliced beets in a small bowl. Toss 1 Tablespoon of the dressing with the beets to coat. 3. Toss the greens and beans with the remaining dressing in the large bowl. 4. Place onto plates and top with beets. Notes Learn more about: Beets Garlic Citrus Fruits Lettuce Source: University of Maryland Extension. Food Supplement Nutrition Education Program. Page 3

5 Nutrition Information Nutrients Amount Calories 150 Total Fat 5g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 0 mg Total Sugars 5g Visit ChooseMyPlate.gov 6g 0 mcg Calcium 58 mg Potassium 1 1/2 ounces Vitamin D Iron Protein Foods 1 1/2 cups 22 g 7g Protein Vegetables 176 mg Dietary Fiber Added Sugars included MyPlate Food Groups 2 mg 534 mg N/A - data is not available Page 4

6 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Black Bean Burgers Makes: 4 Servings Prep time: 30 minutes Cook time: 30 minutes Black beans and cooked rice are used as the base of these delicious burgers. Flavored with scallions, garlic and spices, these are sure to please the whole family. Ingredients 1 can 15.5 ounce low-sodium black beans (drained and rinsed with cold water) 1 large egg 1 2 cup cooked brown rice 2 scallions (green and white minced about 1/4 cup) 2 tablespoons Chopped fresh cilantro (or basil leaves or a combination) 1 clove garlic (peeled and minced) 1 4 teaspoon dried oregano or basil 1 teaspoon vegetable oil 1 2 teaspoon salt 1 2 teaspoon black pepper 4 whole-wheat buns Directions 1. Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well. 2. Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined. 3. Divide the mixture into 4 portions and form each portion into a patty about ¾ to 1 inch thick. 4. Place a large skillet on the stove on high heat. When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole wheat bun. Notes Use old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice. Serve with your favorite toppings such as lettuce, tomato, guacamole, salsa, low-fat cheese, or low-fat yogurt. Source: USDA Center for Nutrition Policy and Promotion Page 5

7 Nutrition Information Nutrients Amount Calories 274 Total Fat 5g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 53 mg 668 mg 12 g Total Sugars 4g Protein Vitamin D Calcium Iron Potassium Vegetables Grains Protein Foods 3/4 cup 2 ounces 1/2 ounce Visit ChooseMyPlate.gov 47 g Dietary Fiber Added Sugars included MyPlate Food Groups 3g 13 g 0 mcg 106 mg 4 mg 516 mg N/A - data is not available Page 6

8 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Broccoli and Corn Bake (FDD) Makes: 6 Servings This recipe will help you make half your plate fruits and vegetables. Serve this vegetable-rich dish warm at any meal. Ingredients nonstick cooking spray 1 can low-sodium cream style corn 1 package frozen broccoli (cooked, 10 ounces) 1 egg (beaten) 1 2 cup crackers (like saltines), crushed (Topping) 2 tablespoons margarine (Topping) Directions 1. Preheat oven to 350 degrees F. 2. Spray 1 ½ quart casserole dish with nonstick cooking spray. 3. Mix corn, broccoli, egg, cracker crumbs, and margarine together and place in casserole dish. 4. Mix topping ingredients together in small bowl. Sprinkle over corn mixture. 5. Bake for 40 minutes. Serve warm. Source: Recipe adapted from SNAP-ED Connection Recipe Finder Page 7

9 Nutrition Information Nutrients Amount Calories 148 Total Fat 7g Saturated Fat Cholesterol Sodium Total Carbohydrate 2g 35 mg 192 mg 19 g Dietary Fiber 3g Total Sugars 3g Added Sugars included Protein Vitamin D Calcium N/A 4g N/A 30 mg Iron 1 mg Potassium N/A N/A - data is not available Page 8

10 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Bronco Beans Makes: 4 Servings Prep time: 20 minutes Cook time: 1 hour 45 minutes This versatile recipe combines a variety of seasonings and beans including black, kidney, white, and chickpeas with an added kick of chili powder and jalapeno peppers. Serve with brown rice or use as a filling in quesadillas or omelets. Ingredients 1 tablespoon vegetable oil 2 yellow onions (peeled and chopped) 1 bell pepper (cored, seeded, and chopped) 2 jalapeno peppers (chopped) 4 cloves garlic (peeled and chopped) 1 tablespoon dried oregano 1 tablespoon dried thyme 1 teaspoon chili powder 4 cans 15.5 ounce assorted low-sodium beans, including black, kidney, white, and chickpeas (drained and rinsed with cold water) 2 cans 14.5 ounce low-sodium diced tomatoes (including the liquid) cups water Directions 1. Put the pot over medium heat and when it is hot, add the oil. 2. Add the onions, garlic, bell pepper, jalapenos, oregano, thyme and chili powder and cook until tender, about 15 minutes. 3. Add the drained beans, tomatoes and 1 ½ cups water and raise the heat to high and bring to a boil. Lower the heat to low and let cook, partially covered, for 1 ½ hours. If the mixture gets too thick, add the remaining ½ cup water. 4. Serve immediately or transfer to a container once cooled. Cover and refrigerate up to 2 days. 5. Garnish with cilantro and/or low-fat plain yogurt. Notes Page 9

11 Serve the Bronco Beans with brown rice and apple slices. Use leftovers in a quesadilla or omelet. Source: USDA Center for Nutrition Policy and Promotion Page 10

12 Nutrition Information Nutrients Amount Calories 514 Total Fat 7g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 15 g Calcium Iron Potassium Visit ChooseMyPlate.gov 90 g Total Sugars Vitamin D 3 3/4 cups 676 mg 28 g Protein Vegetables 0 mg Dietary Fiber Added Sugars included MyPlate Food Groups 29 g 0 mcg 284 mg 10 mg 1752 mg N/A - data is not available Page 11

13 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Brussels Sprouts with Mushroom Sauce Makes: 2 servings This side dish is delicious when made with brussels sprouts, and you could also make it with broccoli, cabbage, kale, collards, or turnips. Cooking time may vary for different types of vegetables. Ingredients 2 cups brussels sprouts (or broccoli, cabbage, kale, collards, or turnips) 1 2 cup chicken broth, low-sodium 1 teaspoon lemon juice 1 teaspoon brown mustard (spicy) 1 2 teaspoon thyme (dried) 1 2 cup mushroom (sliced) Directions 1. Trim brussels sprouts and cut in half. Steam until tender - about 6 to 10 minutes, or microwave on high for 3 to 4 minutes. 2. In a non-stick pot bring the broth to a boil. 3. Mix in the lemon juice, mustard, and thyme. Add the mushrooms. 4. Boil until the broth is reduced by half, about 5 to 8 minutes. 5. Add the brussels sprouts (or other cooked vegetable). 6. Toss well to coat with the sauce. Notes Learn more about: Mushrooms Brussels Sprouts Source: University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project (SNAP) Newsletters Page 12

14 Nutrition Information Nutrients Amount Calories 54 Total Fat 1g Saturated Fat Cholesterol Sodium Total Carbohydrate 2g 5g Vitamin D 0 mcg Calcium 46 mg Potassium Visit ChooseMyPlate.gov 10 g Total Sugars Iron 1 1/4 cups 69 mg 4g Protein Vegetables 0 mg Dietary Fiber Added Sugars included MyPlate Food Groups 2 mg 458 mg N/A - data is not available Page 13

15 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Butternut Squash with Black Beans Makes: 6 servings Butternut squash and black beans make a hearty side dish that is delicious and full of fiber and protein. Ingredients cups Butternut squash, cubed (1 small squash, about 1 pound) 1 teaspoon vegetable oil 1 onion (small, chopped) 1 4 teaspoon garlic powder 1 4 cup red wine vinegar 1 4 cup water 2 cans black beans (16 ounces each, rinsed and drained) 1 2 teaspoon oregano Directions 1. Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin. 2. Carefully peel the squash with a vegetable peeler or small knife. 3. Cut the squash into 1/2 inch cubes. 4. Peel and chop the onion. 5. In a large pan, heat the oil. Add the onion, garlic powder, and squash. 6. Cook for 5 minutes on medium heat. 7. Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes. 8. Add the beans and oregano. Cook until the beans are heated through. Notes Learn more about: Winter Squash Onions Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education NetworkWebsite Recipes Page 14

16 Nutrition Information Nutrients Amount Calories 232 Total Fat 1g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 2g Vitamin D Calcium Iron Potassium Protein Foods 1 1/2 cups 3 1/2 ounces Visit ChooseMyPlate.gov 44 g 14 g Protein Vegetables 291 mg Dietary Fiber Added Sugars included MyPlate Food Groups 13 g 0 mcg 116 mg 5 mg 883 mg N/A - data is not available Page 15

17 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Central Valley Harvest Bake Makes: 6 Servings Prep time: 45 minutes Cook time: 1 hour 30 minutes A succulent side dish that provides a striking contrast of flavors and textures. Ingredients 3 cups Fresh butternut squash, peeled, seeded, cubed 1/2" 2 teaspoons extra virgin olive oil 1 3 cup Fresh red onions, peeled, diced teaspoons Fresh jalapeno pepper, seeded, diced 1 4 cup Fresh red bell pepper, seeded, diced 1 8 cup Red quinoa, dry 1 4 cup Canned low-sodium black beans, drained, rinsed teaspoons Fresh oregano, chopped 1 4 cup Sweetened applesauce 1 4 teaspoon Kosher salt 2 tablespoons Fresh lime juice (optional) 3 4 cup Low-fat granola, no fruit Directions 1. Preheat oven to 350 F. 2. In a large bowl, toss squash in 1 tsp olive oil. Spread onto a large baking sheet sprayed with nonstick cooking spray. Roast in oven at 350 F for 30 minutes or until tender and lightly brown around the edges. Remove and keep warm. 3. In a small bowl, toss onions, jalapeno peppers, and red peppers with remaining olive oil. Spread vegetables evenly onto a baking sheet sprayed with a nonstick cooking spray and roast in oven at 350 F for 15 minutes or until tender and lightly brown around the edges. Check the vegetables often, they will brown very quickly. Remove and keep warm. 4. Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and ½ cup water in a small pot. Cover and bring to a boil. Turn heat down to low and simmer until water is completely absorbed, about minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of quinoa and water. 5. In a large bowl, combine squash, black beans, quinoa, and oregano. 6. Mix in applesauce, salt, and optional fresh lime juice. 7. Add onions, jalapeno peppers, and red peppers. Mix well. 8. Pour mixture into an 8 x 8 nonstick baking pan. Press gently to pack. Sprinkle granola evenly over the top of mixture. Bake for 30 minutes at 350 F. Granola should be lightly browned. Serve hot. Page 16

18 Notes Our Story The rich agricultural region of Manteca, California, grows many crops annually, including winter squash, pumpkin, corn, watermelon, and almonds. It was very important to the recipe team that they include locally grown produce in their recipe and introduce healthy, delicious vegetables to the students. Thus, butternut squash, a deep orange-colored winter squash with a sweet, nutty taste similar to pumpkin, was chosen as the featured vegetable of Central Valley Harvest Bake. This succulent side dish combines the sweetness of butternut squash with the spicy kick of jalapenos and red peppers and is baked together with black beans, red quinoa, and granola for an absolutely delightful mouthful. It complements a variety of entrées, including grilled chicken or roast turkey. Joshua Cowell Elementary School Manteca, California School Team Members School Nutrition Professional: Sandy Helsel Chef: Bryan Ehrenholm (Owner, Pure Joy Bakery and The Lunch Pail Restaurant) Community Members: Bonnie Bennett (School Principal) and Mary Tolan-Davi, RD (Community Registered Dietitian) Students: Cameron H., Genesis M., Andrew R., Matthew M., and Elizabeth B. Source: Recipes for Healthy Kids Cookbook for Homes Page 17

19 Nutrition Information Nutrients Amount Calories 97 Total Fat 2g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 6g Vitamin D Calcium Iron Potassium Grains 1/2 cup 1/2 ounce Visit ChooseMyPlate.gov 20 g 4g Protein Vegetables 115 mg Dietary Fiber Added Sugars included MyPlate Food Groups N/A 2g 7 IU 44 mg 1 mg 303 mg N/A - data is not available Page 18

20 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Chicken Pozole Soup Makes: 6 servings This traditional Mexican soup has a deep flavor using a whole chicken. Hominy can be found in the canned food aisle of the grocery store. Ingredients 1 chicken (whole, skinned and cut into pieces) 8 cups water 1 2 cup onion (chopped) 1 4 teaspoon pepper 4 tablespoons chili powder (1/4 cup) 1 can tomato sauce (8 ounce) 1 2 teaspoon oregano (dried) 4 cups canned hominy, white or yellow (2-15 ounce can, rinsed and drained) 3 cups iceberg lettuce (shredded) 6 lime wedges Directions 1. Put chicken pieces in a large pot and cover with the 8 cups of water. Simmer over medium heat for 1 hour. 2. Add the chopped onion, pepper, chili powder, tomato sauce, and oregano to simmering chicken. 3. After the chicken is thoroughly cooked take the pieces out of the pot and remove most of the bones from the chicken and the pot. 4. Return chicken to the pot. 5. Add the rinsed hominy to the pot of chicken and simmer for another 45 minutes. 6. Serve with lettuce and a wedge of lime. Notes To make even healthier, use tomato sauce with no added salt. Learn more about: Lettuce Onions Source: Oregon State University Cooperative Extension Service, Pictoral Recipes Lynn Myers Steele, 2000Oregon Family Nutrition Program Page 19

21 Nutrition Information Nutrients Amount Calories 466 Total Fat 29 g Saturated Fat Cholesterol Sodium Total Carbohydrate 8g 95 mg Total Sugars 6g Visit ChooseMyPlate.gov 27 g 0 mcg Calcium 74 mg Potassium 4 1/2 ounces Vitamin D Iron Protein Foods 1 1/4 cups 24 g 6g Protein Vegetables 855 mg Dietary Fiber Added Sugars included MyPlate Food Groups 4 mg 569 mg N/A - data is not available Page 20

22 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Chicken Ratatouille Makes: 4 servings Chicken is added to this traditional vegetable dish of tomatoes, zucchini, and eggplant for a hearty and satisfying meal. Ingredients 1 tablespoon vegetable oil 2 chicken breast (medium, halved, skinned, fat removed, boned, and cut into 1-inch pieces) 2 zucchini (7 inches long, unpeeled and thinly sliced) 1 eggplant (small, peeled and cut into 1-inch cubes) 1 onion (medium, thinly sliced) 1 green pepper (medium, cut into 1-inch pieces) 1 2 pound mushroom (fresh, sliced) 1 can tomatoes (14.5 oz, whole, cut up) 1 garlic clove (minced) teaspoons basil (dried, crushed) 1 tablespoon parsley (fresh, minced) black pepper (to taste) Directions 1. Heat oil in large non-stick skillet. Add chicken and sauté about 3 minutes, or until lightly browned. 2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally. 3. Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender. Notes Learn more about: Zucchini/Summer Squash Eggplant Onions Bell peppers Mushrooms Tomatoes Garlic Source: US Department of Health and Human Services, A Healthier You. Page 21

23 Nutrition Information Nutrients Amount Calories 179 Total Fat 6g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 42 mg Total Sugars 9g Visit ChooseMyPlate.gov 20 g 0 mcg Calcium 84 mg Potassium 2 ounces Vitamin D Iron Protein Foods 2 1/2 cups 14 g 5g Protein Vegetables 168 mg Dietary Fiber Added Sugars included MyPlate Food Groups 2 mg 872 mg N/A - data is not available Page 22

24 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Chickpeas and Spinach Sauté Makes: 4 Servings Prep time: 20 minutes Cook time: 30 minutes Sautéed veggies simmered with a can of tomatoes, chickpeas and wilted spinach make up this colorful dish. This recipes calls for chickpeas and spinach but any combination of "beans and greens" will work. Ingredients 1 tablespoon vegetable oil 1 yellow onion (peeled and chopped) 1 clove garlic (peeled and minced) 1 celery stalk (chopped) 1 carrot (chopped) 1 can 14.5 ounce low-sodium diced tomatoes (including liquid) 1 can 16 ounce low-sodium chickpeas (drained and rinsed with cold water) 1 4 cup water 1 package 10 ounce frozen spinach (kale can be used instead of spinach) 1 teaspoon fresh lemon juice (or red vinegar) 1 4 teaspoon Crushed red pepper flakes Directions 1. Put a skillet on the stove on medium high heat. When the skillet is hot, add oil. 2. Add onion, garlic, celery and carrot and cook about 15 minutes until the mixture is soft and the onions are lightly browned. 3. Raise the heat to high and add the tomatoes, beans (white beans instead of chickpeas) and water and cook for 5 minutes. Lower the heat to low and top the mixture with the spinach (don t worry about stirring). Cover and cook until the spinach has thawed and heated throughout, about 10 minutes. Stir well. 4. Add the lemon juice and red pepper flakes and stir thoroughly. 5. Serve with cooked quinoa or brown rice. Source: USDA Center for Nutrition Policy and Promotion Page 23

25 Nutrition Information Nutrients Amount Calories 193 Total Fat 7g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 8g Calcium Iron Potassium Visit ChooseMyPlate.gov 28 g Total Sugars Vitamin D 1 3/4 cups 256 mg 10 g Protein Vegetables 0 mg Dietary Fiber Added Sugars included MyPlate Food Groups 10 g 0 mcg 213 mg 4 mg 721 mg N/A - data is not available Page 24

26 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Creole Beans Makes: 4 servings Try this recipe with red beans or other varieties and serve this main dish with cooked brown rice and a green salad for a complete meal. To learn how to cook dried beans, check out our recipe Cooked Beans. Ingredients cups beans (dry, cooked) 1 2 cup celery (sliced) 1 2 cup green pepper (chopped) 1 2 cup onion (chopped) 2 teaspoons vegetable oil 1 can tomatoes (14.5 oz, with juice) 1 4 teaspoon garlic powder 1 8 teaspoon pepper Directions 1. Cook celery, onion, and green pepper in vegetable oil in a large saucepan until soft, about 5 minutes. 2. Break up large pieces of tomatoes. Add tomatoes and seasonings to vegetable mixture. 3. Bring to a boil. Add beans and return to a boil. 4. Cover and cook over low heat until flavors are blended and liquid is cooked away, about 30 minutes. Stir once and a while to prevent sticking. Notes Learn more about: Bell Peppers Tomatoes Celery Onions Source: USDA, FNS, Food Distribution Program on Indian Reservations, Healthy Eating In Indian Country: Do You Weigh Too Much? Page 25

27 Nutrition Information Nutrients Amount Calories 186 Total Fat 3g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 5g Visit ChooseMyPlate.gov 11 g 0 mcg Calcium 76 mg Potassium 2 1/2 ounces Vitamin D Iron Protein Foods 1 1/2 cups 31 g 11 g Protein Vegetables 132 mg Dietary Fiber Added Sugars included MyPlate Food Groups 4 mg 725 mg N/A - data is not available Page 26

28 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Crock Pot Vegetable Lentil Stew Makes: 8 Servings This lentil stew is full of wholesome vegetables, protein, and fiber. Although it can cook for several hours in the crockpot, the "hands on" preparation time is low. Ingredients 2 tablespoons olive oil 2 bay leaves 2 teaspoons salt (optional) 1 large onion, sliced 3 cloves garlic, minced 1 cup carrot, chopped 2 cups kale, chopped 2 cups chard, chopped 2 cups dried lentils 8 cups vegetable broth (or stock) 1 can chopped tomatoes (16 ounces) Directions 1. Sauté onion and garlic with olive oil. 2. Combine sauté mix with the rest of the ingredients in a crock pot. 3. Cook on low for 8 hours or high for 4 hours. 4. Spoon stew into bowls to serve and top with a dollop of fat-free or low-fat plain yogurt (optional). Source: Del Norte DHHS. University of Kentucky EFNEP. Page 27

29 Nutrition Information Nutrients Amount Calories 242 Total Fat 4g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 0 mg Total Sugars 7g Visit ChooseMyPlate.gov 16 g 0 mcg Calcium 97 mg Potassium 3 ounces Vitamin D Iron Protein Foods 1 1/2 cups 38 g 12 g Protein Vegetables 1479 mg Dietary Fiber Added Sugars included MyPlate Food Groups 6 mg 858 mg N/A - data is not available Page 28

30 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Cucumber Salad Makes: 2 servings This cucumber salad has a light and creamy dressing. Make it ahead of time and chill it in the refrigerator until you are ready to serve it. Ingredients 1 cucumber (large, peeled and thinly sliced) 2 tablespoons yogurt, low-fat 1 tablespoon vinegar 1 tablespoon vegetable oil 1 tablespoon water dill weed (1 teaspoon, optional) pepper (1 dash, optional) Directions 1. Peel and thinly slice cucumber. 2. Mix all other ingredients in the mixing bowl. 3. Add cucumber slices and stir until coated. 4. Chill until serving. Notes Learn more about cucumbers. Source: Michigan State University Cooperative Extension Service, Eating Right is BasicNutrition Education Program Page 29

31 Nutrition Information Nutrients Amount Calories 88 Total Fat 7g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 3g 2g Vitamin D 0 mcg Calcium 48 mg Potassium Visit ChooseMyPlate.gov 4g Total Sugars Iron 1 1/4 cups 14 mg 1g Protein Vegetables 1 mg Dietary Fiber Added Sugars included MyPlate Food Groups 0 mg 232 mg N/A - data is not available Page 30

32 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Delicious Greens Makes: 4 servings This recipe combines traditional leafy greens with cabbage, garlic, and onions for a savory side dish that's packed with flavor and nutrition. Ingredients cups mustard or collard greens (about 1/2 pound, rinsed, stems removed and coarsely shredded) 2 cups cabbage (shredded) 1 tablespoon olive oil 2 tablespoons garlic (minced) 1 onion (chopped) 1 tablespoon vinegar Directions 1. Rinse greens, remove stems, and tear in small pieces. 2. In a large saucepan, boil 3 quarts of water. 3. Add mustard greens, return to a boil and cook 3 minutes. Add cabbage and cook 1 more minute. Drain in colander. 4. Heat a large non-stick skillet over medium high heat. Add oil and sauté garlic and onion until light brown, about 3 minutes. 5. Add greens and vinegar and cook briefly, about 3 minutes. Serve hot. Notes Learn more about: Greens Cabbage Onions Garlic Source: Food and Health Communications, Inc., Cooking Demo II Page 31

33 Nutrition Information Nutrients Amount Calories 70 Total Fat 4g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 3g 2g Vitamin D 0 mcg Calcium 84 mg Potassium Visit ChooseMyPlate.gov 8g Total Sugars Iron 1 cups 18 mg 3g Protein Vegetables 0 mg Dietary Fiber Added Sugars included MyPlate Food Groups 1 mg 307 mg N/A - data is not available Page 32

34 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Easy Zucchini Lasagna Makes: 6 Servings Prep time: 20 minutes Cook time: 1 hour This lasagna is a delicious summer version of a popular comfort food that made its debut in Italy during the Middle Ages. Zucchini, also called green Italian squash, is a highly anticipated spring vegetable in Italy and they have incorporated it into numerous recipes. It is often chopped or diced and added to pizzas, pasta dishes, soups, and salads. Ingredients ounces Mozzarella cheese, low-fat, shredded (2 1/2 oz. equals 1/2 cup plus 2 tablespoons) 1 cup Cottage cheese, fat-free 3 tablespoons Tomato paste, canned, low sodium 1 cup Tomato sauce, canned 1 teaspoon Oregano, dried 1 teaspoon Basil, dried ounces Onions, fresh, peeled, 1/4" diced (2 5/8 oz. equals 1/2 cup plus 1 tablespoon) 2 cloves garlic, fresh, minced (1 clove is about 1/2 teaspoon minced) 1 4 teaspoon Black pepper, ground cups Zucchini, fresh, unpeeled, thinly sliced ounces Lasagna noodles, enriched, oven ready (6 sheets) 1 tablespoon Parmesan cheese, fresh, shredded Nonstick cooking spray Directions 1. Preheat oven to 350 F. 2. Reserve 1/3 cup of mozzarella cheese and set aside for later use. 3. Make cheesy tomato sauce: combine remaining mozzarella cheese, cottage cheese, tomato paste, tomato sauce, oregano, basil, onions, garlic, and black pepper in a small bowl. 4. Divide zucchini evenly into two parts, about 3/4 cup. 5. Lightly coat a medium baking dish (about 8" x 8") with nonstick cooking spray. 6. Assembly: First layer: Spread 3 1/2 cups of cheesy-tomato sauce evenly on the bottom of each steam table pan. Cover sauce with 3 sheets of oven-ready lasagna noodles. Then, cover noodles with 3 1/2 cups of zucchini slices. Second layer: Repeat first layer. Page 33

35 Third layer: Top layers 1 and 2 with the remaining cheesy-tomato sauce (about 3 1/2 cups) and then finish by sprinkling on the reserved shredded mozzarella cheese (1 1/3 cups) and the parmesan cheese (1/4 cup). 7. Cover tightly with foil and bake until zucchini is tender, about 30 minutes. 8. Remove from oven. 9. Remove foil and bake uncovered until cheese starts to brown slightly, approximately 15 minutes. Heat to 140 F for at least 15 seconds. 10. Let lasagna stand 10 minutes before serving. Critical Control Point: Hold at 140 F or higher. Notes CACFP Crediting Information: 1 piece provides 1 oz. equivalent meat alternate, 1/2 cup vegetable, and 1/2 oz. equivalent grains. For a quantity recipe that yields 25 or 50 servings see: Source: CACFP Multi-Cultural Recipe Project - Team Nutrition: Adapted from Page 34

36 Nutrition Information Nutrients Amount Calories 171 Total Fat 4g Saturated Fat Cholesterol Sodium Total Carbohydrate 3g N/A 434 mg 2g Total Sugars N/A Grains Protein Foods 1/2 cup 1/2 ounce 1 ounce Visit ChooseMyPlate.gov N/A Protein 11 g Vitamin D N/A Calcium Vegetables 24 g Dietary Fiber Added Sugars included MyPlate Food Groups 68 mg Iron 2 mg Potassium N/A N/A - data is not available Page 35

37 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Fiesta Rice Salad Makes: 4 servings This cool and refreshing salad is a great way to use leftover rice and turn it into dinner on a hot summer night. Ingredients 1 cup brown rice (cooked) 1 carrot (shredded) 1 cup broccoli (chopped fine) 1 red onion (small, chopped) 1 cup tomato (chopped) 1 bell pepper (sweet, green, red, yellow) 1 can kidney beans (15oz, drained, rinsed) 2 tablespoons cilantro (or other fresh herbs) (chopped fine) 2 tablespoons red wine vinegar (or white or cider) 1 tablespoon vegetable oil salt and pepper (to taste, optional) Directions 1. Wash and chop vegetables and mix with cooked rice. 2. In a small bowl, add vinegar, oil, dill, salt and pepper. (Or use your favorite dressing.) Pour over rice mixture. 3. Add beans and toss well. Serve cold and enjoy! Notes Use your favorite vegetables- zucchini, summer squash, corn, greens, kohlrabi, cabbage or string beans. Use frozen or canned when fresh is unavailable. Grate, chop, cut into small thin strips for different shapes. Be creative! Try different vinegars -- cider, red or white wine, balsamic, rice or white or flavored vinegars. Use low calorie salad dressing and leave out the vinegar and oil. Try a squeeze of lemon or lime juice in place of vinegar! Try different fresh herbs- cilantro, dill, basil, chives, tarragon, oregano, rosemary or mint to name a few. Or use dried herbs but use less. Source: Connecticut Food Policy Council, Farm Fresh Summertime Recipes Page 36

38 Nutrition Information Nutrients Amount Calories 210 Total Fat 4g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 0 mg 26 mg 9g Total Sugars 4g Protein Grains 1/2 ounce Protein Foods 1 1/2 ounces Visit ChooseMyPlate.gov 9g 0 mcg Calcium 53 mg Potassium 1 1/2 cups Vitamin D Iron Vegetables 35 g Dietary Fiber Added Sugars included MyPlate Food Groups 3 mg 618 mg N/A - data is not available Page 37

39 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Fruit Salad with Jicama Makes: 7 servings Mango and papaya add a tropical flavor to this fruit salad while chili powder gives it a kick. The jicama provides a refreshing crunch and the result is a fruit salad that's sure to please. Ingredients 3 cups jicama, sliced (small) 2 cups watermelon (cut into pieces) 1 mango 1 papaya (small) 1 lime 2 kiwi 1 teaspoon lime or orange juice 1 4 teaspoon salt 1 4 teaspoon chili powder Directions 1. Wash, peel, and cut the jicama into thin slices. 2. Wash, peel, and cut the rest of the fruit into slices or medium sized pieces. 3. On a large plate, arrange the fruit. Sprinkle the lime or orange juice over the fruit. 4. In a small bowl, mix the salt and chili powder. Sprinkle over the fruit and serve. 5. Refrigerate leftovers within 2 hours. Source: Oregon State University Cooperative Extension Service, Pictoral Recipes Lynn Myers Steele, 2000Oregon Family Nutrition Program Page 38

40 Nutrition Information Nutrients Amount Calories 86 Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 13 g Visit ChooseMyPlate.gov 1g 0 mcg Calcium 31 mg Potassium 1/2 cup Vitamin D Iron Vegetables 1 cup 21 g 5g Protein Fruits 94 mg Dietary Fiber Added Sugars included MyPlate Food Groups 1 mg 337 mg N/A - data is not available Page 39

41 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Garden Waldorf Salad Makes: 4 servings Try a new twist on this Waldorf Salad. Broccoli, cauliflower, carrots, and peanuts make this a fresh variation of an old classic. Ingredients 3 cups broccoli florets 1 cup carrot (grated) cups cauliflower (sliced) 1 cup apple (chopped) 1 2 cup green onion (chopped) 1 cup yogurt, non-fat vanilla 1 4 cup peanuts Directions 1. Toss all ingredients together in a large mixing bowl. 2. Refrigerate until ready to serve, up to 6 hours. 3. Serve chilled. Notes This recipe looks great served in a small footed bowl or an elegant dessert plate. Source: Dorothy C. Lee, CFCS and Linda K. Bowman, RD/LD/NUniversity of Florida, IFAS Extension, Cooking Healthy with Diabetes Page 40

42 Nutrition Information Nutrients Amount Calories 165 Total Fat 6g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 3 mg 122 mg 23 g Dietary Fiber 5g Total Sugars 15 g Added Sugars included Protein Vitamin D Calcium Iron Potassium MyPlate Food Groups Fruits 1/4 cup Vegetables 1 1/2 cups Protein Foods 1/2 ounce Dairy 1/4 cup Visit ChooseMyPlate.gov 4g 8g 0 mcg 165 mg 1 mg 646 mg N/A - data is not available Page 41

43 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Italian Bean Soup Makes: 18 servings Three beans combine with savory vegetables in a rich, tomatobased broth for this Italian Bean Soup. Served with a whole wheat roll, this recipe makes a satisfying and wholesome lunch or dinner. Ingredients 1 can great northern beans (15 ounce) 1 can red kidney beans (15 ounce) 2 cans pinto beans (15 ounce) 46 fluid ounces tomato juice (or V-8 juice) 1 can Italian style or stewed tomatoes (15 ounce, low sodium) 1 can vegetable broth, low-sodium (15 ounce) 1 can green beans (15 ounce, drained) tablespoons Italian seasoning 1 onion (medium, chopped) 1 4 teaspoon black pepper 2 garlic clove (fresh) Directions 1. In a large pot, combine all ingredients. 2. Cover and simmer for 30 minutes. 3. Serve with Italian or French bread or whole-wheat rolls. Notes Freeze leftovers in plastic sealed containers with 1/2-inch air space under the lid. Learn more about: Tomatoes Onions Green beans Garlic Source: University of Massachusetts, Extension Nutrition Education Program, Choices: Steps Toward Health Page 42

44 Nutrition Information Nutrients Amount Calories 137 Total Fat 1g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 5g Vitamin D Calcium Protein Foods 1 cups 2 ounces Visit ChooseMyPlate.gov 27 g 7g Protein Vegetables 491 mg Dietary Fiber Added Sugars included MyPlate Food Groups 8g N/A 68 mg Iron 3 mg Potassium N/A N/A - data is not available Page 43

45 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Italian Vegetables Makes: 6 Servings This recipe can be made in minutes! Cauliflower and broccoli add crunch and fiber to this veggie filled pasta dish! If you have extra basil leftover from this recipe, it makes an excellent garnish! Ingredients 2 cups water 1 cup broccoli florets 1 cup cauliflower florets 2 zucchini, small (sliced) 1 onion, small (diced) 3 celery stalks (chopped) 1 can tomato sauce (8 ounces) 2 teaspoons basil salt (1 teaspoon, optional) 1 pound package of pasta, any shape (cooked) Directions 1. Put 1 cup of hot water in a saucepan. 2. Add vegetables and cook for 5 minutes. 3. Add tomato sauce, remaining cup of water, basil and salt. 4. Simmer until heated thoroughly. 5. Serve with cooked pasta. 6. Refrigerate leftovers. Notes Learn more about: Broccoli Cauliflower Zucchini Onions Celery Source: Colorado State University and University of California at Davis. Eating Smart Being Active Recipes. Page 44

46 Nutrition Information Nutrients Amount Calories 316 Total Fat 2g Saturated Fat Cholesterol Sodium Total Carbohydrate 1 mg Total Sugars 5g Visit ChooseMyPlate.gov 12 g 0 mcg Calcium 56 mg Potassium 2 1/2 ounces Vitamin D Iron Grains 1 cup 61 g 5g Protein Vegetables 176 mg Dietary Fiber Added Sugars included MyPlate Food Groups 3 mg 434 mg N/A - data is not available Page 45

47 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Lentil Barley Soup Makes: 6 Servings Prep time: 20 minutes Cook time: 2 hours A big pot of lentils, tomatoes, and pearl barley simmer into this hearty soup. A great "make ahead" for quick meals and easy clean up. Ingredients 2 cups dried lentils (rinsed) 4 scallions 5 carrots (chopped) 2 teaspoons dried oregano 1 2 cup pearl barley 12 cups water 1 can 14.5 ounce low-sodium whole peeled tomatoes (coarsely chopped) 1 tablespoon red wine vinegar 1 2 teaspoon salt Directions 1. Place a large soup pot on the stove and add lentils, scallions, carrots, celery, oregano and barley and water. Bring to a boil. 2. Reduce the heat to low and simmer, uncovered, for one hour. 3. Add the tomatoes and continue cooking about 45 minutes. Just before serving, add vinegar. Source: USDA Center for Nutrition Policy and Promotion Page 46

48 Nutrition Information Nutrients Amount Calories 155 Total Fat 1g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 4g Visit ChooseMyPlate.gov 9g 0 mcg Calcium 56 mg Potassium 1/2 ounce Vitamin D Iron Grains 1 cup 30 g 9g Protein Vegetables 139 mg Dietary Fiber Added Sugars included MyPlate Food Groups 4 mg 543 mg N/A - data is not available Page 47

49 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Lentil Chili Makes: 6 servings Lentils, tomatoes, and ground beef are a winning combination in the lentil chili. This recipe packs 9 grams of fiber per serving. Flavorful and filling. Ingredients 1 2 pound ground beef (15% fat) cups onion (chopped) 1 clove garlic (crushed) 2 cups lentils (cooked, drained) 2 cans tomatoes, diced or crushed (29 ounce or 2 cans 14 1/2 ounce) 1 tablespoon chili powder cumin, ground (1/2 teaspoon, optional) Directions 1. In a large saucepan, brown beef over medium-high heat, breaking it into bite sized pieces. Drain fat. 2. Add onion and garlic and cook until softened. 3. Add lentils, tomatoes, chili powder, and cumin. Cook for about 1 hour until flavors are blended. 4. Serve hot, topped with your favorite chili toppings. Notes Learn more about: Onion Garlic Tomatoes Page 48

50 Nutrition Information Nutrients Amount Calories 181 Total Fat 5g Saturated Fat Cholesterol Sodium Total Carbohydrate 2g 24 mg Total Sugars 6g Visit ChooseMyPlate.gov 14 g 0 mcg Calcium 77 mg Potassium 2 1/2 ounces Vitamin D Iron Protein Foods 1 1/4 cups 22 g 9g Protein Vegetables 236 mg Dietary Fiber Added Sugars included MyPlate Food Groups 4 mg 681 mg N/A - data is not available Page 49

51 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Lentil Minestrone Makes: 6 Servings Cook time: 1 hour 20 minutes This soup starts with plenty of vegetables - carrots, celery, sweet potato, zucchini and tomatoes and hearty lentils simmered to make a rich and tasty meal for a hungry family. Ingredients 1 tablespoon olive or vegetable oil 1 yellow onion (peeled and chopped) 2 cloves garlic (peeled and minced) 3 carrots (scrubbed and diced into 1/4-inch pieces) 1 celery stalk (diced into 1/4-inch pieces) 1 sweet potato (scrubbed and diced into 1/4-inch pieces) 1 zucchini (diced into 1/4-inch pieces or 1 cup of frozen zucchini) 2 cups canned low-sodium, diced tomatoes (including liquid or fresh tomatoes) 1 2 cup lentils (brown or red) 8 cups water 1 cube low-sodium chicken bouillon 4 cups kale (washed and chopped into 1/4-1/2-inch pieces) Directions 1. Put a soup pot on the stove over medium-high heat. When the pot is hot, add the oil. Add onion and garlic and cook about 7 minutes until golden. 2. Add carrots, celery, sweet potato, and zucchini and cook about 10 minutes until slightly tender. 3. Add tomatoes, lentils, water, and chicken bouillon cube and bring to a boil over high heat. Turn the heat down to low, cover and cook 40 minutes. 4. Add the kale and cook an additional 20 minutes. Serve right away or cover and refrigerate for up to 3 days. Source: USDA Center for Nutrition Policy and Promotion Page 50

52 Nutrition Information Nutrients Amount Calories 167 Total Fat 3g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 3g Vitamin D Calcium Iron Potassium Protein Foods 1 1/2 cups 1 ounce Visit ChooseMyPlate.gov 29 g 8g Protein Vegetables 82 mg Dietary Fiber Added Sugars included MyPlate Food Groups 8g 0 mcg 144 mg 4 mg 896 mg N/A - data is not available Page 51

53 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Lentil Tacos Makes: 6 servings Lentils and raisins are an surprising and delicious duo in these sweet and savory tacos. Green peppers add extra flavor and texture. Enjoy with a tossed salad on the side. Ingredients cups dry lentils (sorted and rinsed) 4 cups water 1 2 green pepper (chopped) 4 garlic (cloves, minced) hot pepper flakes (1/2 teaspoon, optional) 1 teaspoon chili powder 1 teaspoon cumin 1 2 teaspoon basil 2 3 cup tomato paste 1/4 cup raisins (optional) Directions 1. Cook lentils in 3 cups water for 10 minutes. 2. Add remaining ingredients and simmer for 30 minutes (Add more water if necessary). 3. Serve with corn tortillas. Can also be served over rice or noodles. Notes Alternate seasoning: 2 Tablespoons taco seasoning instead of the other spices. Learn more about: Green peppers Garlic Source: Washington State WIC Program, The Bold and Beautiful Book of Bean Recipes. Page 52

54 Nutrition Information Nutrients Amount Calories 189 Total Fat 1g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 6g Visit ChooseMyPlate.gov 14 g 0 mcg Calcium 53 mg Potassium 3 ounces Vitamin D Iron Protein Foods 1 cups 34 g 12 g Protein Vegetables 57 mg Dietary Fiber Added Sugars included MyPlate Food Groups 6 mg 843 mg N/A - data is not available Page 53

55 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Louisiana Green Beans Makes: 4 servings Jazz up canned green beans with peppers, onions, and tomatoes! Ingredients 1 4 cup onion (chopped) 1 4 cup green pepper (chopped) 1 2 cup celery (chopped) 2 cans green beans (16 ounces each, drained) 1 can tomatoes (14.5 ounces) Directions 1. Peel and chop the onion. 2. Chop the green pepper and celery. 3. Drain the liquid from the green beans. Rinse with water. 4. Put the green beans in a saucepan. Add enough water to cover them 5. Cook the green beans on low heat until tender. Then drain off the water. 6. Combine all the ingredients in a skillet. 7. Cook over medium heat for 15 minutes, until the celery is tender and the food is hot. Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education NetworkWebsite Recipes Page 54

56 Nutrition Information Nutrients Amount Calories 77 Total Fat 1g Saturated Fat Cholesterol Sodium Total Carbohydrate 6g Calcium Iron Potassium Visit ChooseMyPlate.gov 14 g Total Sugars Vitamin D 2 1/4 cups 649 mg 8g Protein Vegetables 0 mg Dietary Fiber Added Sugars included MyPlate Food Groups 4g 0 mcg 123 mg 3 mg 484 mg N/A - data is not available Page 55

57 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Mashed Winter Squash Makes: 4 Servings It's easy to prepare vegetables with this mashed winter squash recipe. This dish makes a great side for meat, poultry, or fish. Ingredients 4 cups winter squash (peeled, seeds removed, cut into small pieces) 2 tablespoons margarine 3 teaspoons brown or regular sugar 1 2 teaspoon salt 1 4 cup orange juice Directions 1. Wash and bake or boil squash until soft. Mash with a fork. 2. Mix in margarine, sugar, and salt. Add the orange juice, a tablespoon at a time, until squash is the thickness you like. Source: Recipe adapted from Clemson Extension Home and Garden Center. Page 56

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59 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Okra and Greens Makes: 5 servings Spicy and flavorful, this is an amazing side dish that doubles easily. Double up and enjoy it with a crowd during the summer months when okra is in season. Ingredients 1 onion (small, finely chopped) 2 tablespoons corn oil packages greens (1 pound, shredded) 16 okra 4 chili peppers (finely chopped and crushed) 1 lemon 1 4 cup water Directions 1. In a large heavy pan sauté onions in oil until golden brown. 2. Add remaining ingredients and about ¼ cup of water. Simmer over low heat, covered, until greens are tender. 3. Squeeze lemon juice before serving. Notes You can substitute about 2 cups of cut/frozen okra in place of whole okra. Learn more about: Onions Greens Okra Lemons Source: Ohio Commission on Minority Health Opening the Door to Good Health Cookbook, Healthy Recipes from Around the World Page 58

60 Nutrition Information Nutrients Amount Calories 98 Total Fat 6g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 4g 3g Vitamin D 0 mcg Calcium 82 mg Potassium Visit ChooseMyPlate.gov 11 g Total Sugars Iron 1 1/2 cups 31 mg 4g Protein Vegetables 0 mg Dietary Fiber Added Sugars included MyPlate Food Groups 2 mg 510 mg N/A - data is not available Page 59

61 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Oprah's Outtasight Salad Makes: 4 servings This dish is overflowing with fresh veggies and fun flavors. Pineapple adds extra tang. Ingredients 2 cups salad greens (of your choice) 1 cup vegetables (tomatoes, cucumbers, carrots, green beans) (chopped) 1 cup pineapple chunks, drained (canned in juice, or fresh orange segments) Dynamite Dressing teaspoons white vinegar 1 4 cup yogurt, non-fat, fruit-flavored 1 16 cup orange juice (1 Tablespoon) Salad Toppings: 2 tablespoons nuts, any kind (chopped) 2 tablespoons raisins (or dried cranberries) Directions 1. Put mixed salad greens on a large platter or in a salad bowl. 2. In a large bowl, mix chopped vegetables and pineapple or orange segments. Add dressing and stir. Spoon mixture over salad greens. 3. Top with raisins and nuts. Serve. DYNAMITE DRESSING PREPARATION: 1. In a small bowl, mix all ingredients. Refrigerate until ready to serve. Notes Tomatoes used in nutrition and cost analysis for vegetables. Learn more about: Lettuce Spinach Tomatoes Cucumbers Carrots Green beans Pineapples Source: California 5 A Day, It s So EasyContra Costa Health Services Page 60

62 Nutrition Information Nutrients Amount Calories 106 Total Fat 2g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg 35 mg 2g Total Sugars 17 g Protein Vegetables 1/2 cup Protein Foods 1/2 ounce Visit ChooseMyPlate.gov 3g 0 mcg Calcium 56 mg Potassium 1/4 cup 2g Vitamin D Iron Fruits 20 g Dietary Fiber Added Sugars included MyPlate Food Groups 1 mg 365 mg N/A - data is not available Page 61

63 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Pear Salad Makes: 4 Servings Get your servings of fruits and veggies in one dish! This salad is sweet and tangy with a yogurt and orange juice dressing. Serve it as a side salad to complement another entree, or have it alone for a healthy snack option! Ingredients For the Salad: 2 cups salad greens 1 4 cup sliced tomato 1 4 cup sliced carrots 1 4 cup sliced cucumbers 1 4 cup green beans 1 cup canned pears, drained and chopped 2 tablespoons walnuts 2 tablespoons raisins For the Dressing: teaspoons white vinegar 1 4 cup non-fat plain yogurt 1 tablespoon orange juice Directions 1. Put salad greens, chopped vegetables, pears, nuts and raisins in a large salad bowl. 2. In a small bowl, whisk together vinegar, yogurt, and orange juice to prepare dressing. 3. Stir dressing into salad mix. Serve. Source: Center for Nutrition Policy and Promotion Page 62

64 Nutrition Information Nutrients Amount Calories 95 Total Fat 2g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 14 g 1/2 cup Visit ChooseMyPlate.gov 2g 0 mcg Calcium 59 mg Potassium Vegetables 3g Vitamin D Iron 1/4 cup 18 g 3g Protein Fruits 29 mg Dietary Fiber Added Sugars included MyPlate Food Groups 1 mg 270 mg N/A - data is not available Page 63

65 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Pumpkin Soup Makes: 4 servings Get pumped for this pumpkin soup. This soup pairs well with a spinach salad topped with a scoop of tuna or egg salad. Ingredients 1 can white beans (15 ounce, rinsed and drained) 1 onion (small, or 2 tsp. onion powder) 1 cup water 1 can pumpkin (15 ounces, plain) 1 can chicken or vegetable broth, low-salt (14.5 ounces) 1 2 teaspoon thyme (or tarragon) salt and pepper (optional, to taste) Directions 1. Blend white beans, onion, and water. 2. In a soup pot, mix bean puree with pumpkin, broth, and spices. 3. Cover and cook over low heat about 15 to 20 minutes until warmed through. Notes Learn more about: Onions Pumpkins Source: University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project (SNAP) Newsletters Page 64

66 Nutrition Information Nutrients Amount Calories 211 Total Fat 1g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg Total Sugars 5g Vitamin D Calcium Iron Potassium Protein Foods 1 1/4 cups 2 1/2 ounces Visit ChooseMyPlate.gov 39 g 10 g Protein Vegetables 460 mg Dietary Fiber Added Sugars included MyPlate Food Groups 14 g 0 mcg 139 mg 6 mg 945 mg N/A - data is not available Page 65

67 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Ratatouille Makes: 8 Servings Here is the perfect recipe to make when your garden or market is overflowing with peppers, eggplant, and tomatoes. Add cooked chicken or tofu to make this side dish a complete meal. Ingredients 2 tablespoons canola oil 1 yellow onion, sliced 3 garlic cloves, minced 2 bell peppers (green, red, or yellow) 1 eggplant (peeled and cut into 1 inch cubes) 1 can diced tomatoes, undrained (15 ounces) 1 teaspoon dried basil 1 2 teaspoon black pepper 1 2 cup chopped parsley Directions 1. Heat oil in a large saucepan and saute onion, garlic, bell peppers and eggplant until tender, about 15 minutes. 2. Add tomatoes and basil, cook about 10 minutes. Add pepper and parsley before serving. 3. Serve hot. Cover and refrigerate within 2 hours. Notes Optional: Use a bag of frozen vegetables. It will be more economical than fresh vegetables and contain less sodium than canned vegetables. Learn more about: Onions Garlic Bell peppers Eggplant Tomatoes Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes. Page 66

68 Nutrition Information Nutrients Amount Calories 56 Total Fat 4g Saturated Fat Cholesterol Sodium Total Carbohydrate 3g 1g Vitamin D 0 mcg Calcium 36 mg Potassium Visit ChooseMyPlate.gov 6g Total Sugars Iron 3/4 cup 63 mg 2g Protein Vegetables 0 mg Dietary Fiber Added Sugars included MyPlate Food Groups 1 mg 226 mg N/A - data is not available Page 67

69 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Ratatouille (CNPP) Makes: 8 Servings Prep time: 20 minutes Cook time: 1 hour 20 minutes Simmer eggplant, zucchini, red peppers, and tomatoes with onion, garlic, and seasonings for a delicious flavor in this classic dish. Ingredients 1 tablespoon vegetable oil 1 large yellow onion (peeled and chopped into 1/4 inch pieces) 4 cloves garlic (peeled and minced) 1 medium eggplant (peeled and diced into 1/4-1/2 inch pieces) 2 zucchini (diced into 1/4-1/2 inch pieces or use 2 cups of frozen zucchini) 1 red bell pepper (cored, seeded, and diced into 1/4 inch pieces) 1 teaspoon dried basil 1 2 teaspoon dried oregano cups canned low-sodium tomatoes (including the juice or fresh tomato) 1 lemon (quartered) 1 4 cup chopped fresh basil leaves Directions 1. Put the pot on the stove over medium-low heat and when it is hot, add the oil. Add the onion and garlic and cook until golden, about 10 minutes. 2. Add the eggplant, zucchini, bell pepper, basil, and oregano and cook, covered, until the eggplant is very, very soft, about 40 minutes. 3. Add the tomatoes and cook, uncovered, for 20 minutes. Serve right away, garnished with lemon quarters and basil, or cover and refrigerate up to 3 days. Source: USDA Center for Nutrition Policy and Promotion Page 68

70 Nutrition Information Nutrients Amount Calories 77 Total Fat 2g Saturated Fat Cholesterol Sodium Total Carbohydrate 7g 3g Vitamin D 0 mcg Calcium 64 mg Potassium Visit ChooseMyPlate.gov 14 g Total Sugars Iron 2 cups 18 mg 5g Protein Vegetables 0 mg Dietary Fiber Added Sugars included MyPlate Food Groups 2 mg 580 mg N/A - data is not available Page 69

71 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Roasted Root Vegetables Makes: 4 servings A variety of root vegetables like sweet potatoes, beets, and turnips make this colorful dish festive and nutritious. Ingredients 4 root vegetables (choose a variety from potatoes, rutabagas, turnips, parsnips, beets, sweet potatoes, etc.) (medium) 2 carrot (chopped) 1 onion (medium, chopped) 1 4 cup vegetable oil 3 tablespoons Parmesan cheese Directions 1. Preheat oven to 350 degrees. 2. Cut vegetables into large chunks. 3. Place in a medium bowl and pour oil over top. Add seasonings or Parmesan and mix well. 4. Spread an even layer on a baking sheet. 5. Bake for 1 hour or until tender. Check a few vegetables to see if they are tender. Notes Learn more about: Potatoes Rutabagas Turnips Parsnips Beets Sweet Potatoes and Yams Carrots Onions Page 70

72 Nutrition Information Nutrients Amount Calories 323 Total Fat 15 g Saturated Fat Cholesterol Sodium Total Carbohydrate 2g 3 mg Total Sugars 4g Visit ChooseMyPlate.gov 6g 0 mcg Calcium 86 mg Potassium 1/4 cup Vitamin D Iron Dairy 1 3/4 cups 43 g 6g Protein Vegetables 87 mg Dietary Fiber Added Sugars included MyPlate Food Groups 2 mg 1038 mg N/A - data is not available Page 71

73 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Sardine, Cucumber, and Tomato Sandwich Makes: 4 Servings Prep time: 20 minutes Toasted whole grain bread is stacked with cucumbers, sardines, tomato, and sliced red onion. Try canned tuna or salmon as tasty alternatives for sardines. Ingredients 8 slices whole-wheat or multigrain bread (toasted) 1 cucumber (peeled, if desired, thinly sliced) 2 cans 4-ounce oil or water packed sardines (drained) 1 4 cup lemon juice 1 large tomato (thinly sliced) 1 red or white onion (peeled and thinly sliced) Directions 1. Put 4 slices toasted bread on the cutting board. Arrange cucumber slices on top of each slice. 2. Distribute the sardines evenly on top of the cucumber and using the fork, gently mash them. Spread the mashed sardines to cover the cucumber. Squeeze the lemon juice over the sardines. 3. Put the tomato slices on top of the sardines. Add the red onion. Top with the remaining slices of toast and press down gently to hold the sandwich together. 4. Cut the sandwich in half and serve right away. Notes Canned tuna or salmon can be used instead of sardines Source: USDA Center for Nutrition Policy and Promotion Page 72

74 Nutrition Information Nutrients Amount Calories 230 Total Fat 3g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 17 mg 460 mg 5g Total Sugars 6g Protein Grains 2 ounces Protein Foods 2 ounces Visit ChooseMyPlate.gov 23 g 3 mcg Calcium 84 mg Potassium 3/4 cup 3g Vitamin D Iron Vegetables 29 g Dietary Fiber Added Sugars included MyPlate Food Groups 2 mg 474 mg N/A - data is not available Page 73

75 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Simple Mexican Salad Makes: 4 Servings Brighten your plate with this recipe using fresh cucumbers. Cucumbers can be sliced or chopped to add to salads. Ingredients 2 cucumbers 2 oranges 2 tablespoons lemon juice (or use lime juice) 1 2 teaspoon chili powder 1 4 teaspoon salt Directions 1. Wash and scrub the cucumbers under cold running water; wash oranges under cold water. 2. Slice the cucumbers. 3. Peel oranges and cut oranges into small pieces. 4. Place cucumber and oranges in a medium size bowl. Add chili powder, lemon or lime juice and salt. Stir well. Can be served at room temperature or chilled. Source: Recipe adapted from SNAP-ED Connection Recipe Finder Page 74

76 Nutrition Information Nutrients Amount Calories 60 Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrate N/A 150 mg 14 g Dietary Fiber 2g Total Sugars 9g Added Sugars included Protein Vitamin D Calcium N/A 2g N/A 52 mg Iron 1 mg Potassium N/A N/A - data is not available Page 75

77 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Simple Stuffed Peppers Makes: 4 Servings These simple stuffed peppers are fun and flavorful. Use yellow, red, green, and orange peppers for a colorful dish. Ingredients 1 cup brown rice, uncooked 1 can black beans, unsalted (15 ounces) 4 bell peppers (any color) 1 cup cheddar cheese, shredded (reduced fat) 1 cup salsa 1 tomato, sliced salt (to taste, optional) Directions 1. Preheat the oven to 400 F. 2. Cook brown rice according to package directions. 3. Wash the peppers under running water. 4. Cut the tops off the peppers and spoon out the seeds. 5. Drain and rinse the black beans. 6. Combine the beans, rice, salsa and salt (optional). 7. Spoon about 3 Tablespoons of the mixture into the bottom of each pepper. 8. Place a slice of tomato on top of the mixture and sprinkle with 2 tablespoons of cheese. 9. Repeat steps 7 and 8 to fill the pepper completely but do not top with cheese. 10. Bake peppers for 30 minutes, top each with 2 Tablespoons of cheese and continue baking for 15 minutes more. Notes Green bell peppers used for nutritional analysis and costing purposes. Learn more about: Bell Peppers Tomatoes Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes. Page 76

78 Nutrition Information Nutrients Amount Calories 357 Total Fat 4g Saturated Fat Cholesterol Sodium Total Carbohydrate 2g 6 mg 599 mg 63 g Dietary Fiber 13 g Total Sugars 6g Added Sugars included Protein Vitamin D Calcium Iron Potassium MyPlate Food Groups Vegetables 2 cups Grains 1 1/2 ounces Protein Foods 2 1/2 ounces Dairy 1/4 cup Visit ChooseMyPlate.gov 19 g 0 mcg 191 mg 3 mg 788 mg N/A - data is not available Page 77

79 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Skillet Meals Makes: 4 servings A hearty and tasty one-pot dish that can be made in under half an hour. Use leftover brown rice for this recipe. Ingredients 1 package broccoli (10 ounce, frozen, can also use mustard greens, collard greens or spinach) 2 cans stewed tomatoes, low sodium (about 30 oz) 1 cup brown rice (cooked) 1 can white beans (15 ounces, rinsed and drained) pepper (to taste) oregano, basil, or hot pepper (other spices to taste, optional) Directions 1. Steam greens in the stewed tomatoes using a small pan, pot, or electric skillet on medium-high heat. 2. Cook greens 10 to 20 minutes, until they are as soft as you like them. Stir gently. 3. Add the rice, canned beans, and seasonings. 4. Cook until heated through. Notes Learn morre about: Broccoli Tomatoes Source: University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project (SNAP) Newsletters Page 78

80 Nutrition Information Nutrients Amount Calories 276 Total Fat 1g Saturated Fat Cholesterol Sodium Total Carbohydrate 0 mg 724 mg 12 g Total Sugars 9g Protein Vitamin D Calcium Iron Potassium Vegetables 1 3/4 cups Grains 1/2 ounce Protein Foods 2 1/2 ounces Visit ChooseMyPlate.gov 55 g Dietary Fiber Added Sugars included MyPlate Food Groups 16 g 0 mcg 200 mg 7 mg 1159 mg N/A - data is not available Page 79

81 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Southwest Fruit Salsa Makes: 6 Servings Canned fruit that is lower in sugar is the main ingredient in this recipe. Canned mixed fruit can sweeten a spicy salsa. Ingredients 1 can mixed fruit (drained, about 15 ounces) 1 2 cup onion (chopped) 2 tablespoons lime juice 1 4 cup green pepper or jalapeño pepper (chopped) 1 8 teaspoon black pepper Directions 1. Put all ingredients in a bowl and mix well. Let stand at room temperature at least 15 minutes, or refrigerate up to 6 hours before serving. 2. Serve as an appetizer with tortilla chips or as a topping for grilled chicken, fish, meat, or pork. Source: Recipe adapted from Delmonte.com. Page 80

82 Nutrition Information Nutrients Amount Calories 50 Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrate N/A 5 mg 12 g Dietary Fiber 1g Total Sugars 9g Added Sugars included Protein N/A 1g Vitamin D N/A Calcium 8 mg Iron N/A Potassium N/A N/A - data is not available Page 81

83 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Spaghetti Squash with Tomatoes, Basil, and Parmesan Makes: 4 Servings Here is a delicious late summer side dish bursting with fresh flavors. This dish would go well with a grilled entrée. Ingredients 1 spaghetti squash (about 1 1/2 pounds) 1 tablespoon olive oil 3 tablespoons Parmesan cheese 1 4 teaspoon dried oregano 2 teaspoons dried basil (or 1/2 cup fresh basil, chopped) 1 cup cherry tomatoes (thinly sliced) salt and pepper (to taste, optional) Directions 1. Place the 2 squash halves, cut side down, in glass baking dish. Add about 1/4 cup water and cover with plastic wrap. Microwave on high 12 minutes or until soft when pressed. Let stand covered for 3 minutes. 2. In a large bowl, whisk oil, basil, oregano and 2 Tablespoons Parmesan. Stir in tomatoes and season lightly with salt and pepper to taste. 3. Scrape squash out with a fork, add strands to tomato mixture and toss until combined. Sprinkle with remaining 1 Tablespoon Parmesan cheese. Notes Learn more about: Spaghetti squash Tomatoes Source: University of Maryland Extension. Food Supplement Nutrition Education Program. Page 82

84 Nutrition Information Nutrients Amount Calories 77 Total Fat 5g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 3 mg Total Sugars 3g Visit ChooseMyPlate.gov 2g 0 mcg Calcium 83 mg Potassium 1/4 cup Vitamin D Iron Dairy 1 cup 7g 2g Protein Vegetables 67 mg Dietary Fiber Added Sugars included MyPlate Food Groups 1 mg 195 mg N/A - data is not available Page 83

85 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Spanish Cauliflower Makes: 6 servings This is a delicious and filling side dish that goes well with your favorite sandwich or salad. Ingredients 1 tablespoon vegetable oil 1 onion (medium) 1 4 teaspoon garlic powder 1 head of cauliflower (of) 2 tomatoes (large) 1 2 teaspoon black pepper 1 tablespoon parsley (dried) 1 4 cup Parmesan cheese (grated) Directions 1. Chop the cauliflower into 2 inch pieces. 2. Peel the onion. Chop it into small pieces. 3. Chop the tomatoes into small pieces. 4. Put the cauliflower in a pan. Add 1 inch of water. 5. Cook over medium heat, and let it boil for 3 minutes. 6. In a large pan, heat the oil, and add the onion. 7. Cook over medium heat for 3 to 5 minutes. 8. Add the garlic and cauliflower. 9. Cook while stirring for 3 minutes, until lightly browned. 10.Add the tomatoes and pepper. 11.Cook for 5 more minutes. 12. Serve with a sprinkle of parsley and cheese. Notes Learn more about: Onions Caulflower Tomatoes Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education NetworkWebsite Recipes Page 84

86 Nutrition Information Nutrients Amount Calories 78 Total Fat 4g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 4g 4g Vitamin D 0 mcg Calcium 75 mg Potassium Visit ChooseMyPlate.gov 9g Total Sugars Iron 1 1/4 cups 80 mg 3g Protein Vegetables 2 mg Dietary Fiber Added Sugars included MyPlate Food Groups 1 mg 478 mg N/A - data is not available Page 85

87 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Spinach and Meat Cakes Makes: 6 servings Enjoy these spinach and meat cakes over brown rice, and with a side of roasted sweet potatoes. Ingredients 1 pound ground beef, or turkey, 7% fat (93% lean) 16 ounces frozen spinach chopped (may substitute a 2 bunches of fresh spinach) 1 2 onion (small, finely chopped) 2 garlic cloves (minced) 1 2 teaspoon salt black pepper (to taste) 3 cups brown rice Directions 1. Preheat frying pan (no oil). 2. Combine all ingredients except brown rice in a large mixing bowl. Mix well. 3. Form mixture into 12 small balls. Place in frying pan and flatten into patties using a spatula. 4. Cook over medium heat until cooked on both sides. 5. Serve over brown rice. Notes Learn more about: Spinach Onions Garlic Source: California Health Department - Los Angeles County, Es Facil CampaignSubmitted by Brenda Grajeda Page 86

88 Nutrition Information Nutrients Amount Calories 459 Total Fat 6g Saturated Fat Cholesterol Sodium Total Carbohydrate 2g 44 mg 307 mg 7g Total Sugars 2g Protein Vitamin D Calcium Iron Potassium Vegetables 1 cups Grains 3 ounces Protein Foods 2 ounces Visit ChooseMyPlate.gov 75 g Dietary Fiber Added Sugars included MyPlate Food Groups 25 g 0 mcg 111 mg 5 mg 767 mg N/A - data is not available Page 87

89 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Spinach and Mushroom Enchilada Casserole Makes: 8 servings Banana peppers add a kick to these delicious enchiladas - and are in season the same time as bell peppers. Ingredients 2 teaspoons olive oil 1 onion (medium, chopped) 2 garlic cloves (minced) 3 yellow banana chile peppers (seeded, deveined and minced) 3 pounds mushrooms (sliced) cups enchilada sauce (14 ounce can, preferably green) 8 corn tortillas (6 inch, cut in half) 1 4 teaspoon salt 1 2 teaspoon oregano leaves (dried) 2 packages frozen chopped spinach (10 ounce, thawed) ounces reduced fat Monterey jack cheese (grated) Directions 1. Heat oil in a very large non-stick skillet. Add onion, garlic and peppers and stir. Add mushrooms and cook about 15 to 20 minutes, until liquid evaporates. (If pan is not large enough, cook mushrooms in batches.) 2. Pour half of the enchilada sauce into a 13x9-inch baking dish. 3. Arrange 8 tortilla halves over the sauce in the baking dish. Preheat the oven to 350 degrees. When mushrooms are cooked, stir in the salt and crumble in the oregano leaves. Drain the spinach, squeeze it dry and mix it thoroughly with the mushroom mixture. Spoon half the mushroom mixture into the baking dish, carefully covering tortillas. 4. Set aside 1/4 cup (about 1 ounce) of grated cheese. Sprinkle the rest of the cheese on top of the mushroom mixture. Layer with the remaining 8 tortilla halves, then the remaining mushroom mixture and enchilada sauce. Sprinkle top of casserole with the remaining 1/4 cup cheese. Cover baking dish with foil and bake for 30 minutes, or until casserole is steaming hot in the center. Notes Allow casserole to stand at room temperature 5 minutes before serving. Serve with pinto or black beans and salad. Learn more about: Onions Garlic Mushrooms Spinach Page 88

90 Source: California Department of Health Services, California s Chefs Cook LeanCalifornia Project LEAN Page 89

91 Nutrition Information Nutrients Amount Calories 197 Total Fat 7g Saturated Fat Cholesterol Sodium Total Carbohydrate 3g 12 mg 435 mg 6g Total Sugars 6g Protein Vitamin D Calcium Iron Potassium Vegetables 2 1/2 cups Grains 1 ounce Dairy 1/2 cup Visit ChooseMyPlate.gov 23 g Dietary Fiber Added Sugars included MyPlate Food Groups 14 g 0 mcg 291 mg 3 mg 785 mg N/A - data is not available Page 90

92 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Spinach Potato Pancakes Makes: 4 Servings This versatile veggie dish makes a tasty snack or appetizer. Serve with applesauce on the side. Ingredients 2 cups zucchini, shredded 1 potato, medium (peeled and shredded) 1 4 cup onion, finely chopped 1 4 teaspoon salt 1 4 cup whole wheat flour cups spinach leaves (chopped and steamed) 1 2 teaspoon pepper 1 4 teaspoon ground nutmeg 1 egg, beaten applesauce (optional) Directions 1. Combine the first eight ingredients in a bowl. 2. Stir in egg and mix well. 3. Drop batter by 1/4 cup-fuls onto a well-greased hot griddle and flatten to form patties. 4. Fry until golden brown; turn and cook until the second side is lightly browned. Drain on paper towels and serve with applesauce, if desired. Notes Learn more about: Zucchini Potatoes Onions Spinach Source: University of Maine Cooperative Extension. Page 91

93 Nutrition Information Nutrients Amount Calories 101 Total Fat 2g Saturated Fat Cholesterol Sodium Total Carbohydrate 41 mg Total Sugars 3g Visit ChooseMyPlate.gov 5g 0 mcg Calcium 40 mg Potassium 1/2 ounce Vitamin D Iron Grains 1 cups 18 g 3g Protein Vegetables 179 mg Dietary Fiber Added Sugars included MyPlate Food Groups 1 mg 510 mg N/A - data is not available Page 92

94 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Spring Vegetable Saute Makes: 4 servings Bursting with delicious spring flavors, this delicious sauté is perfect with a side of roasted chicken, fish, or tofu. Ingredients 1 teaspoon olive oil 1 2 cup sweet onion (sliced) 1 garlic clove (finely chopped) 3 new potatoes (tiny, quartered) 3 4 cup carrot (sliced) 3 4 cup asparagus pieces 3 4 cup sugar snap peas, or green beans 1 2 cup radishes (quartered) 1 4 teaspoon salt 1 4 teaspoon black pepper 1 2 teaspoon dill (dried) Directions 1. Heat the oil in a skillet. Cook the onion 2 minutes, add the garlic and cook another minute 2. Stir in the potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about 4 minutes. 3. If the vegetables start to brown, add a Tablespoon or 2 of water. 4. Now add the asparagus, peas, radishes, salt, pepper, and dill. Cook, stirring often, until just tender about 4 minutes more. 5. Serve immediately. Notes Learn more about: Onions Garlic Potatoes Carrots Asparagus Peas Green Beans Radishes Source: National Cancer Institute (NCI). 5-A-Day campaign. Page 93

95 Nutrition Information Nutrients Amount Calories 138 Total Fat 1g Saturated Fat Cholesterol Sodium Total Carbohydrate 4g 4g Vitamin D 0 mcg Calcium 46 mg Potassium Visit ChooseMyPlate.gov 29 g Total Sugars Iron 1 1/2 cups 177 mg 5g Protein Vegetables 0 mg Dietary Fiber Added Sugars included MyPlate Food Groups 2 mg 752 mg N/A - data is not available Page 94

96 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Stuffed Green Peppers Makes: 4 servings Cook time: 50 minutes These tasty stuffed peppers make a delicious and filling entree. Use brown rice to increase your whole grains. Ingredients 4 green pepper (large, washed) 1 pound turkey, ground, 85% lean 1 cup rice, uncooked 1 2 cup onion (peeled and chopped) cups tomato sauce, unsalted black pepper (to taste) Directions 1. Cut around the stem of the green peppers. Remove the seeds and the pulpy part of the peppers. 2. Wash, and then cook green peppers in boiling water for five minutes. Drain well. 3. In saucepan, brown turkey. Add rice, onion, 1/2 cup tomato sauce and black pepper. 4. Stuff each pepper with the mixture and place in casserole dish. 5. Pour the remaining tomato sauce over the green peppers. 6. Cover and bake for 30 minutes at 350 degrees. Notes Learn more about: Green peppers Onions Tomatoes Source: Michigan State University Extension, From Pyramid to the Plate: Healthy Eating by Timing, Combining, and PlanningAdopted from: Eating Right is Basic Page 95

97 Nutrition Information Nutrients Amount Calories 461 Total Fat 15 g Saturated Fat Cholesterol Sodium Total Carbohydrate 4g 84 mg 100 mg 5g Total Sugars 10 g Protein Grains 1 1/2 ounces Protein Foods 2 1/2 ounces Visit ChooseMyPlate.gov 26 g 0 mcg Calcium 97 mg Potassium 1 3/4 cups 6g Vitamin D Iron Vegetables 55 g Dietary Fiber Added Sugars included MyPlate Food Groups 4 mg 868 mg N/A - data is not available Page 96

98 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Stuffed Summer Squash Makes: 4 Servings Summer squash stuffed with brown rice, fresh basil, beans, cheese & veggies make a hearty and filling dish. Try this tasty recipe when summer squash are abundant in your garden or at the market. Ingredients 2 summer squash 3 cups cooked brown rice 1 cup diced tomatoes 1 cup squash pulp (from summer squash listed above) 1 cup white beans, drained and rinsed 1 tablespoon fresh basil 4 tablespoons Parmesan cheese Directions 1. Wash and cut squash in half, lengthwise. Remove the large seeds. 2. Steam the squash, skin side down, in a small amount of water in a fry pan or skillet until slightly tender (but not mushy). 3. Scoop out a good amount of pulp (1 cup), place in a bowl and mix with stuffing (brown rice through Parmesan cheese). 4. Place the squash shells in a baking dish. Stuff the squash with the stuffing mixture. 5. Top with grated Parmesan cheese. Bake at 350 F for about 30 minutes. Notes Other Stuffing Options: Rice + Turkey Stuffing: 1 cup squash pulp, 1 pound cooked ground turkey, 2 cups cooked brown rice, 1 can low-sodium condensed cream of mushroom soup, 2 Tablespoons shredded cheddar cheese. Cornbread Stuffing: 2 cups squash pulp, 2 cups cornbread stuffing from a mix, dry, 1 cup diced cook chicken or ham, 1/4 cup raisins, 1/4 cup almonds or other nuts. Learn more about: Summer squash Tomatoes Source: Connecticut Food Policy Council, Farm Fresh Summertime Recipes. Page 97

99 Nutrition Information Nutrients Amount Calories 287 Total Fat 3g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 3 mg 194 mg 55 g Dietary Fiber 9g Total Sugars 6g Added Sugars included Protein Vitamin D Calcium Iron Potassium MyPlate Food Groups Vegetables Grains 1 3/4 cups 2 ounces Protein Foods 1 ounce Dairy 1/4 cup Visit ChooseMyPlate.gov 12 g 0 mcg 147 mg 3 mg 824 mg N/A - data is not available Page 98

100 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Summer Squash Medley Makes: 6 Servings Garlic powder and onion give summer veggies a nice flavor. Combined with canned tomatoes, this dish can be eaten as a side dish or serve over whole grain pasta or brown rice. Ingredients 1 onion, small 1 tablespoon olive oil (or canola oil) yellow summer squash, small and sliced (can use 1-2 squash) zucchini, small and sliced (can use 1-2 zucchini) 1 4 teaspoon garlic powder salt and pepper (to taste, optional) 1 can diced Italian tomatoes (14.5 ounces) 2 tablespoons Parmesan cheese (grated) Directions 1. In large skillet, heat oil. 2. To heated oil, add squash and onion. Cook on medium heat until tender, about 10 minutes, stirring often. 3. Add tomatoes and simmer 5 minutes. 4. Season with garlic powder to taste. Add salt and pepper (optional), if desired. 5. Serve warm, topped with Parmesan cheese. Notes Learn more about: Onions Summer squash & zucchini Tomatoes Source: University of Maryland Extension, Food Supplement Nutrition Education Program. Page 99

101 Nutrition Information Nutrients Amount Calories 52 Total Fat 3g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 4g 2g Vitamin D 0 mcg Calcium 54 mg Potassium Visit ChooseMyPlate.gov 6g Total Sugars Iron 3/4 cup 105 mg 2g Protein Vegetables 1 mg Dietary Fiber Added Sugars included MyPlate Food Groups 1 mg 305 mg N/A - data is not available Page 100

102 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Sweet Acorn Squash Makes: 4 servings Squash baked in the oven and then seasoned with cinnamon and nutmeg give this dish a taste of fall. Ingredients 2 acorn squash 1 2 cup orange juice 1 teaspoon cinnamon 1 4 teaspoon nutmeg Directions 1. Put each squash in the microwave. Heat for 1 1/2 minutes on high. This will soften the squash, and make it easier to cut. 2. Cut each squash in half. Remove the seeds and loosen fibers in the middle. 3. Place the squash on an ungreased baking pan. The cut side of the squash should be face-up, and the uncut part of the squash should touch the pan. 4. Pour 2 tablespoons of juice into each half of the squash. Spread it evenly on the inside of each squash. 5. Bake at 400 degrees for 30 to 45 minutes, until tender. 6. Season with cinnamon and nutmeg, and serve. Notes Learn more about: Acorn squash Oranges Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education NetworkWebsite Recipes Page 101

103 Nutrition Information Nutrients Amount Calories 102 Total Fat Saturated Fat Cholesterol 0 mg Sodium 7 mg Total Carbohydrate 4g Total Sugars 3g Protein Visit ChooseMyPlate.gov 2g 0 mcg Calcium 81 mg Potassium 1 3/4 cups Vitamin D Iron Vegetables 26 g Dietary Fiber Added Sugars included MyPlate Food Groups 2 mg 813 mg N/A - data is not available Page 102

104 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Sweet Potato Pancakes with Balsamic Maple Mushrooms Makes: 4 Servings Prep time: 45 minutes This healthful version of pancakes features the delicious goodness of mashed sweet potatoes and whole grains, artfully balanced with sweet savory sautéed mushrooms infused with maple syrup and balsamic vinegar. This dish is perfect for dinner or brunch. Ingredients For Sweet Potato Pancakes 3 medium sweet potatoes or yams (orange flesh) 1 cup non-fat milk 1 egg, beaten 2 tablespoons vegetable oil 1 cup whole-wheat flour 2 teaspoons baking powder 1 4 teaspoon salt Cooking spray, as needed For Balsamic Maple Mushrooms 1 pound cremini and/or white button mushrooms, quartered 1 tablespoon vegetable oil 1 3 cup maple syrup 1 tablespoon balsamic vinegar Directions 1. Microwave sweet potatoes until soft; let cool. Peel and mash potatoes, using an electric mixer. 2. Add milk, egg, and vegetable oil to potatoes; mix. Sift together dry ingredients and add to potato mixture. Mix on low until just blended. 3. Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray. 4. Use 1/4 cup of batter per pancake, ladling into hot skillet.wait until pancake bubbles and looks slightly dry on top before flipping over. 5. While pancakes are cooking, heat 1 tbsp vegetable oil in another skillet (do not use non-stick) over medium flame. 6. Add quartered mushrooms and toss coat with oil. Let simmer, stirring occasionally, until juices run. 7. Add maple syrup and balsamic vinegar to pan. Let simmer until sauce reduces and thickens. 8. To serve, stack 2-3 pancakes, alternating with balsamic maple mushrooms. Page 103

105 Notes Serving Suggestions: Serve with a glass of non-fat milk and field greens dressed with olive oil and vinegar. Source: Produce for Better Health Foundation Page 104

106 Nutrition Information Nutrients Amount Calories 420 Total Fat 12 g Saturated Fat Cholesterol Sodium Total Carbohydrate 2g 50 mg 480 mg 70 g Dietary Fiber 7g Total Sugars 29 g Added Sugars included Protein Vitamin D Calcium Iron Potassium MyPlate Food Groups Vegetables Grains Protein Foods Dairy 1 3/4 cups 2 ounces 1/2 ounce 1/4 cup Visit ChooseMyPlate.gov 11 g 12 g 1 mcg 300 mg 3 mg 942 mg N/A - data is not available Page 105

107 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Tasty Tots Makes: 36 Tots Prep time: 30 minutes Cook time: 35 minutes A healthy, kid-friendly alternative to traditional fried potatoes, Tasty Tots are made with sweet potatoes and garbanzo beans (chickpeas). Ingredients 5 cups Fresh sweet potatoes, peeled, coarsely shredded cups canned low-sodium garbanzo beans (chickpeas), with liquid 1 2 cup Fresh green onions, finely chopped 2 tablespoons vegetable oil 1 2 teaspoon salt 1 2 teaspoon Granulated Garlic 1 4 teaspoon ground black pepper 1 2 teaspoon onion powder 1 2 teaspoon ground cinnamon Directions 1. Preheat oven to 350 F. 2. Place shredded potatoes on a large baking pan sprayed with a nonstick cooking spray. Bake at 350 F for 20 minutes or until slightly tender. Do not overcook. 3. Increase oven temperature to 400 F. 4. In a food processor or blender, purée garbanzo beans, including the liquid, until smooth. 5. In a medium mixing bowl, combine shredded sweet potatoes, puréed garbanzo beans, green onions, vegetable oil, salt, garlic, pepper, onion powder, and cinnamon. Mix well. Cover and refrigerate for minutes to make tots easier to form. 6. Spray a large baking sheet with nonstick cooking spray. Using a cookie scoop or a spoon, roll 36 tots. Place 1 inch apart on baking sheet. Lightly flatten the tops of the tots with a spoon or a fork. Bake at 400 F for minutes or until lightly brown. Serve hot. Notes Page 106

108 Our Story The recipe challenge team at Bellingham Memorial Middle School began by brainstorming healthy menu items that would be well accepted by students. The team planned how to execute the contest s recipe development during an afterschool cooking class led by chefs from a Whole Foods Market. After a discussion on the value of healthy food and basic nutrition, the team divided into four groups and developed eight recipes. The recipes were taste-tested by over 200 students and resulted in rave reviews. Two of these recipes, Tasty Tots and Mediterranean Quinoa Salad, became winning recipes featured in this cookbook. Tasty Tots are a combination of sweet potatoes, garbanzo beans (chickpeas), and cinnamon that come together classically to form a unique, delicious side dish. Bellingham Memorial Middle School Bellingham, Massachusetts School Team Members School Nutrition Professional: Jeanne Sheridan, SNS Chef: Rodney Poles (Whole Foods Market, partner chef from Chefs Move to Schools chefsmovetoschools.org) Community Members: Karen Ring (Healthy Eating Specialist, Whole Foods Market) and Lauren Marciszyn, RD, LDN (Youth and Community Wellness Director, YMCA) Students: Dylan B., Elizabeth B., Taylin S., John G., and Nick D. *The legumes in this recipe contribute to the other vegetable subgroup and not the meat/meat alternate component since the beans are not visibly recognizable as legumes in the Tasty Tots recipe. This vegetable side dish with legumes is limited to the vegetable component because of its function as a vegetable in the meal. Improving the nutrient content of the foods children eat by disguising nutrient-rich vegetables and fruits in the food is a great idea for people of all ages. However, it is not a menu planning principle that teaches and encourages children to recognize and choose a variety of healthy fruits and vegetables. Source: Recipes for Healthy Kids Cookbook for Homes Page 107

109 Nutrition Information Nutrients Amount Calories 172 Total Fat 5g Saturated Fat Cholesterol Sodium Total Carbohydrate N/A Calcium Iron Potassium Visit ChooseMyPlate.gov 28 g Total Sugars Vitamin D 3/4 cup 377 mg 5g Protein Vegetables N/A Dietary Fiber Added Sugars included MyPlate Food Groups N/A 4g 0 IU 46 mg 1 mg 499 mg N/A - data is not available Page 108

110 << Table of Contents USDA is an equal opportunity provider, employer, and lender. The Bosnian Pot Makes: 10 Servings This hearty beef and vegetable stew is a filling meal on a cold evening. Serve with whole wheat pita bread. Ingredients pounds beef, cubed 1 head cabbage carrots (can use 2-3) tomatoes, large potatoes, large 3 medium onions 2 garlic cloves, sliced (or more) 2 green peppers 1 2 tablespoon cooking oil 1 2 tablespoon vinegar salt and pepper (to taste, optional) Directions 1. Dice all the vegetables. 2. Combine with the meat and seasonings in a large pot. 3. Add enough water to completely cover the mixture and add the oil and vinegar. 4. Cook, covered, for two to three hours on low heat until everything is well done. Notes Suggest serving with pita bread. Bosnian cuisine contains lots of fresh produce. Tomatoes, peppers, carrots, and beans are common in everyday menus. To reduce cost, frozen and/or canned vegetables can be substituted for fresh vegetables. Note: Modification to NDSU recipe (PDF 2.23 MB) includes making salt and pepper optional. Learn more about: Cabbage Tomatoes Carrots Potatoes Onions Garlic Green peppers Source: North Dakota Food and Culture: A Taste of World Cuisine. North Dakota State University Extension Service. Page 109

111 Nutrition Information Nutrients Amount Calories 296 Total Fat 6g Saturated Fat 2g Cholesterol 64 mg Sodium 74 mg Total Carbohydrate 7g Total Sugars 8g Protein 2 ounces Visit ChooseMyPlate.gov 26 g 0 mcg Calcium 84 mg Potassium Protein Foods 2 3/4 cups Vitamin D Iron Vegetables 36 g Dietary Fiber Added Sugars included MyPlate Food Groups 4 mg 1160 mg N/A - data is not available Page 110

112 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Tuna Veggie Antipasto Makes: 6 servings Herbs really give this salad a real zest. Marinate overnight in the refigerator to allow flavors to blend. If you don't have the vegetables listed, substitute whatever veggies you have on hand. Ingredients 2 cups carrot (raw, chopped or any of your favorite raw veggies) cups celery (raw, chopped or any of your favorite raw veggies) 1 can tuna, in water (6.5 ounce light, drained and flaked) 1 can white beans (15 ounces, or your favorite beans) 2 tablespoons Parmesan cheese (grated) 1 4 cup vinegar (or juice of 2 lemons) 1 tablespoon vegetable oil 1 2 teaspoon dried dill (or 1 tablespoon fresh dill) 1 teaspoon garlic (chopped) Directions Wash and trim vegetables. Chop into bite size pieces. Place in large bowl. Combine vinegar, dill (or other herbs), garlic and oil. Pour over vegetables. Drain and rinse beans. Break up tuna into smaller chunks. Combine vegetables, beans and tuna; toss gently. Marinate salad overnight to combine flavors. Chill and serve as a light summer lunch or as a picnic side dish. Notes Use salad to fill a pita for a crunchy sandwich. Serve on fresh, washed leafy lettuce. Add cooked rice or pasta. Try balsamic vinegar or ½ cup of your favorite salad dressing. Be creative and try different herbs and veggie combinations! Source: Connecticut Food Policy Council, Farm Fresh Summer Recipes. Page 111

113 Nutrition Information Nutrients Amount Calories 179 Total Fat 3g Saturated Fat Cholesterol Sodium Total Carbohydrate 1g 11 mg Total Sugars 3g Vitamin D Calcium Iron Potassium Protein Foods 1 cups 2 1/2 ounces Visit ChooseMyPlate.gov 24 g 7g Protein Vegetables 329 mg Dietary Fiber Added Sugars included MyPlate Food Groups 14 g 0 mcg 124 mg 3 mg 717 mg N/A - data is not available Page 112

114 << Table of Contents USDA is an equal opportunity provider, employer, and lender. Vegetable Stroganoff Makes: 4 Servings Prep time: 20 minutes Cook time: 1 hour 20 minutes This stroganoff starts with onion, garlic, carrots, zucchini, red bell pepper and basil combined with a creamy tomato paste and yogurt sauce. Mixed with shaped pasta, this twist on stroganoff is a simple meal and real crowd pleaser. Ingredients 1 2 pound medium shaped whole wheat pasta (cooked) 1 tablespoon vegetable oil 1 red onion 2 cloves garlic (peeled and minced) 2 carrots (diced) 1 medium zucchini (diced) 1 red bell pepper (cored and seeded and chopped) 1 tablespoon dried basil 1 can 14.5 ounce low-sodium diced tomatoes (including the liquid) 2 tablespoons low-sodium tomato paste 1 2 cup plain yogurt (or light or heavy cream) Directions 1. To cook the pasta, fill a pot halfway with water. Bring it to a boil over high heat. When it has boiled, add the pasta and cook until just tender about 12 minutes. Drain the pasta and set aside. 2. While the pasta is cooking, cook the stroganoff: Put a skillet over medium heat and when it is hot, add the oil. Add the onion, garlic, carrots, zucchini, pepper and dried basil and cook until soft and golden, about 20 minutes. 3. Add the tomatoes and cook until the sauce comes together, about 20 minutes. 4. Put the yogurt and tomato paste in the bowl, stirring until smooth. 5. Turn the heat off and move the vegetables in the skillet to one side. Gradually add the tomato paste mixture to the other side of the skillet, stirring all the while. Turn the heat to low and cook about 5 minutes, until heated through. 6. Add the cooked pasta and stir until mixed. Source: USDA Center for Nutrition Policy and Promotion Page 113