RECIPES FOR LCD COOKBOOK NORTHWEST APPLE SALAD Serves 4, ¾ cup per serving. Prep time: 10 minutes - Cook time: 5 minutes 2 medium Granny Smith apples* 2 Tablespoons dried fruit, such as raisins, dried cranberries, or dried currants 3 Tablespoons plain low-fat yogurt 1 Tablespoon whole, shelled walnuts* Optional 1 Tablespoon honey 1. Rinse and remove cores from apples. Do not peel. Cut into 1-inch pieces. Place in medium bowl. 2. Add dried fruit and yogurt to bowl. Mix well. 3. In a small skillet over medium heat, toast nuts until golden brown and fragrant. Watch closely so they do not burn. Remove from pan and let cool. 4. Chop cooled nuts with a knife, or, put in a plastic bag and crush with a can. 5. Add crushed nuts to bowl. If using, add honey. Toss and serve. *Use any kind of apple in this recipe. * Use any kind of nuts in place of walnuts. Or omit nuts if someone has an allergy. COLESLAW RECIPE 3 Tablespoons reduced-fat mayonnaise 3 Tablespoons nonfat plain yogurt 1 Tablespoon Dijon mustard 2 teaspoons cider vinegar 1 teaspoon sugar 1/2 teaspoon caraway seed, or celery seed (optional) Salt & freshly ground pepper, to taste 4 cups coleslaw mix 1 cup grated carrots (2 medium) Mix together 1
BROWN RICE AND ORANGE SALAD Serves 12, ½ cup servings. Prep time: 25 minutes. Cook time: 35 minutes. 1 cup brown rice 4 small clementines, or 1 cup mandarin oranges, canned in juice 3 green onions 1 large lemon 1 cup almonds* 1 cup frozen shelled edamame beans* Optional ingredient: 1 cup dried cranberries ½ cup feta or farmer s cheese 1 Tablespoon honey 1/8 teaspoon ground black pepper ¼ cup canola oil 1. Cook rice following package instructions. Remove from heat. Let stand covered for 10 minutes. Scoop out into a large bowl to cool. While rice is cooking, prepare rest of salad. 2. Preheat oven to 350 degrees F. 3. Peel clementines and tear into segments. Or, if using canned oranges, rinse and drain. 4. Rinse and chop green onions. 5. Rinse lemon and cut in half. In a small bowl, squeeze juice from both halves. Discard seeds. 6. Slice almonds. On a baking sheet, spread slivered almonds. Bake until golden brown, about 8-10 minutes. Watch closely so they do not burn. 7. Fill a small pot with about 2 inches of water. Bring to a boil. Add edamame. Cook for 3 minutes, or until tender. Drain and set aside. 8. Add clementines or mandarin oranges, edamame, green onions, almonds, and dried cranberries to bowl with rice. Mix together. 9. In a second small bowl, use a fork to whisk together lemon juice, honey, and ground black pepper. While still whisking, slowly drizzle in the oil until a dressing forms. 10. Pour the dressing over the salad. Mix well. Let salad rest at room temperature for 10 minutes so flavors can combine. 11. If using, top with crumbled feta or farmer s cheese. *Try different types of toasted nuts, like peanuts or walnuts. Or try different dried fruit. *Edamame are sold in both pod and shelled form. You can find them in the frozen food aisle. If you only find them in pod form, remove beans from the shells after cooking. You will need about 1 (10 oz) bag frozen pods to yield 1 cup shelled beans. If you do not find edamame, use any seasonal or frozen veggies like green peas, lima beans, or asparagus. 2
FRUIT SALAD Serves 6 one cup servings Prep time: 15 minutes Cook time: 5 minutes Optional ingredients: 2 cups frozen strawberries 3 Tablespoons mint leaves 1 cup frozen blueberries ½ cup shredded, toasted coconut 1 cup frozen mango chunks ½ cup slivered almonds 2 medium bananas 2 kiwis 1 (15 ounce) can pineapple chunks in juice 1 Tablespoon honey 1. In advance, thaw frozen fruit in the refrigerator until no longer hard, but still cool to the touch. Preparation: 2. Peel and slice bananas and kiwis. 3. If using, rinse and chop mint leaves. 4. Drain canned pineapple reserving juice 5. In a large bowl, add bananas, kiwis, pineapple, and thawed fruit. Mix. 6. In a small pot over medium heat, add reserved pineapple juice and honey. Stir. Heat until honey melts into juice to form a sauce, about 5 minutes. Allow sauce to cool for 5 to 10 minutes. 7. Pour sauce over fruit salad. Mix to coat fruit. If using, mix in mint, coconut, and almonds. 3 Tablespoons fresh lemon juice 2 teaspoons balsamic vinegar ½ teaspoon salt ¼ teaspoon fresh ground pepper 1 garlic clove, minced ½ cup extra virgin olive oil LEMON VINEGRETTE DRESSING Combine lemon juice, vinegar, salt, pepper, and garlic in a medium bowl. Whisking constantly, add the oil in a thin stream. 3
1. Cut 2 red peppers into little strips 2. Shred 12 carrots 3. Mix with shredded coleslaw bags Mix dressing ingredients together PEANUT COLESLAW 1. 18 Tablespoons smooth peanut butter 2. 12 Tablespoons warm water 3. 18 Tablespoons rice wine vinegar 4. Fresh lime juice of 6 limes 5. One inch piece of ginger minced 6. 9 teaspoons of Sriracha or another Asian-flavoured hot sauce 7. 6 teaspoons soy sauce Then mix the dressing with the coleslaw ingredients and mix in 3 cups of peanuts. CUCUMBER AVOCADO CAPRESE SALAD 1. 2 cucumbers 2. 1 pint cherry or grape tomatoes (about 30) or roma tomatoes are fine 3. 2 Tablespoons chopped fresh basil 4. 1 cup fresh mozzarella (I like to use the little balls) 5. 1 avocado 6. 1 Tablespoon extra virgin olive oil 7. 2 Tablespoons balsamic vinegar 8. 1 teaspoon garlic powder 9. Salt and pepper to taste 1. Wash, dry and dice the cucumbers. 2. Wash, dry and halve the tomatoes 3. Dice the avocado. 4. Place the cucumbers, tomatoes, and avocado in a bowl. Add sliced basil and mozzarella. 5. Pour on the oil, vinegar, garlic powder, and salt and pepper. Mix thoroughly. 6. Enjoy immediately. 4
Serves 10, ¾ cup per serving. Prep time: 20 minutes - Cook time: none SOUTHWESTERN BLACK-EYED PEA AND CORN SALAD 1 medium bell pepper Optional 1 small red onion ¼ cup fresh cilantro leaves 2 (15 ½ ounce) cans black-eyed peas 1 (15 ¼ ounce) can corn kernels, no salt added 3 Tablespoons canola oil 2 Tablespoons vinegar 1 teaspoon cumin ¼ teaspoon salt ½ teaspoon ground black pepper 1. Rinse and dice bell pepper, removing core and seeds. 2. Peel, rinse, and dice onion. 3. If using, rinse and chop cilantro leaves 4. In a colander, drain and rinse black-eyed peas and corn. 5. In a large bowl, add pepper, onion, peas, corn cilantro if using, and remaining ingredients. 6. Mix well. Options: Dried black-eyed peas may be cheaper than canned. If using dried, cook according to package directions until peas are soft but not mushy. Drain, rinse, and add 3 cups cooked peas to salad. Use leftovers in other recipes later in the week. Try chilling the salad. Serve it over cooked spinach or kale. Use any type of vinegar you have on hand. Try balsamic, cider, or red or white wine vinegar. Use black beans in place of black-eyed peas if you like. When corn is in season, use fresh in place of canned. Cook 4 medium ears corn. Remove kernels from cob with a knife. Add to salad. 5
PASTA WITH ROASTED VEGETABLES Serves 8, 1 ½ cups per serving Prep time: 25 minutes Cook time: 40 minutes 1 medium onion 1 small summer squash, or ½ medium winter squash 1 handful of mushrooms 1 small head cauliflower Optional ¼ cup canola oil 1 ½ cup grated Parmesan or Romano ¼ teaspoon salt cheese ¼ teaspoon ground black pepper ¼ cup torn fresh basil or Non-stick cooking spray parsley leaves 1 (16 ounce) package whole wheat pasta 1. Preheat the oven to 375 degrees F. 2. Rinse and peel onion. Rinse squash, mushrooms, and cauliflower. 3. Chop vegetables into bite-size pieces, all equal size. 4. In a medium bowl, add oil, salt, pepper, and cut veggies. Stir until veggies are well coated. 5. Spray a baking sheet with non-stick cooking spray. Spread veggies on the baking sheet in a single layer. Bake until veggies area browned at the edges, about 30-35 minutes. 6. During the last 10 minutes of baking time, cook pasta following package direction. Reserve ½ cup of pasta water. Drain pasta. 7. In a large skillet, add veggies and drained pasta. Heat over medium heat for 2-3 minutes. Stir frequently. Add some of the reserved pasta water to moisten and make a sauce. 8. Transfer mixture to a serving bowl. If using grated cheese and fresh herbs, add now. Serve hot. Options: *To cut costs, use whatever veggies are in season or on sale. Try different combinations like halved plum tomatoes and broccoli, or red onion and chunks of butternut squash. Or, use thawed frozen veggies. Be sure to pat dry before using. * Try serving this dish with marinara sauce. *Use any whole wheat pasta you like, such as penne, rigatoni, shells, or bow tie. * For more spice, add ¼ teaspoon ground cayenne pepper to the veggies in Step 4. 6
Serves 4, 1 ½ cups per serving Prep time: 25 minutes; Cook time: 25 minutes CHINESE VEGGIES AND RICE 1 cup brown rice 6 ounces boneless chicken pieces or firm tofu ½ pound broccoli ¼ cup low-sodium soy sauce 2 medium celery stalks 1 Tablespoon Brown Sugar 1 medium carrot 1 Tablespoon cornstarch 1 small jalapeno or other chili pepper 2 Tablespoons Canola Oil 1 clove garlic ½ teaspoon ground ginger 1. Cook rice following package directions. Set aside. Cover to keep warm. While rice is cooking, make veggie mixture. 2. Rinse and chop broccoli and celery. Peel, rinse, and chop carrots. Rinse and mince jalapeno. Peel and finely chop garlic. 3. If using chicken, remove any skin. Cut chicken into small pieces. 4. In a small bowl, stir together soy sauce, brown sugar, and cornstarch. Add 1 teaspoon of the minced jalapeno. Stir. 5. In a medium skillet over medium-high heat, heat oil. Add ground ginger and stir. Add chicken or tofu. Cook, stirring occasionally, until slightly browned and starting to cook through, about 2 minutes. 6. Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked but not dry, about 5-7 minutes 7. Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes. 8. Serve over warm brown rice. Options: Use any veggies you like. Be sure to cut all veggies into equal-size pieces so they cook evenly. Add denser veggies, like broccoli, celery, and root veggies, to the skillet first. Add veggies with a high water content, like squash or spinach, last. Use fresh ginger instead of ground. Peel and finely chop a 1-inch piece of fresh ginger. Add 2 teaspoons to the soy sauce mixture in step 4. Stir. 7
TURKEY TACOS Serves 8, 2 tacos per serving Prep time: 20 minutes. Cook time: 25 minutes 1 medium carrot, small sweet potato, or small zucchini ¼ medium head lettuce 1 Tablespoon chili powder 2 large tomatoes 1 teaspoon garlic powder 7 ounces low-fat cheddar cheese 1 teaspoon dried oregano 1 (15 ½-ounce) can low-sodium pinto beans ½ teaspoon salt Non-stick cooking spray ½ teaspoon ground black pepper 1 pound lean ground turkey 16 taco shells 1 (15 ½ ounce) can chopped or crushed tomatoes, no salt added 1. Rinse, peel, and grate carrot, sweet potato, or zucchini (if using zucchini, grate but do not peel). Squeeze dry with paper towels. 2. Rinse and shred lettuce. Rinse, core, and chop tomatoes. 3. Grate cheese. 4. In a colander, drain and rinse beans. 5. Coat a large skillet with non-stick cooking spray. Heat over medium-high heat. Add turkey and brown. 6. Add grated veggies, beans, canned tomatoes, chili powder, garlic powder, oregano, salt, and black pepper. Stir well. 7. Reduce heat to medium. Cook until thickened, about 20 minutes. 8. Add 2 Tablespoons cooked meat mixture to each taco shell. Top each with 1 Tablespoon grated cheese, 1 Tablespoon shredded lettuce, and 1 Tablespoon fresh tomatoes. Options: Top tacos with any of your favorite veggies, hot sauce, salsa, low-fat sour cream, or low-fat plain yogurt. Use any type of cooked beans you like. Make soft tacos using corn or whole wheat tortillas. Or, serve over brown rice or Confetti Pepper Cornbread. For more heat, add minced hot peppers to sauce in step 6. 8
BAKED FLAKED CHICKEN Serves 8, 4 ounces cooked chicken per serving. Prep time: 15 minutes. Cook time: 20-25 minutes. 2 pounds boneless chicken pieces 3 cups cornflakes cereal 1/3 cup whole wheat flour ½ teaspoon salt ¼ teaspoon ground black pepper 2 large eggs ¼ cup nonfat milk Non-stick cooking spray 1. Preheat oven to 375 degrees F. 2. Remove skin, if any, from chicken pieces. If working with large chicken breasts, cut in half lengthwise for faster cooking time. Trim any excess fat. 3. In a medium bowl, crush cornflakes. 4. In a second medium bowl, mix flour, salt, and black pepper. 5. In a third medium bowl, add eggs and milk. Beat with a fork. 6. Dip each chicken piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes. 7. Coat baking sheet with non-stick cooking spray. Place chicken pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray. 8. Bake for 20-25 minutes, or until internal temperature reaches 165 degrees F. Options: For extra flavor, add ½ to 1 teaspoon of spices, such as paprika, chili powder, dried thyme, rosemary, or oregano, to salt and pepper to season chicken For lowest price, use a whole chicken and cut into parts. To crush cornflakes easily, place in bowl and crush using the bottom of a measuring cup. Or, place in a large zip-top plastic bag and crush using your fists or the bottom of a measuring cup. If using bone-in chicken, adjust cooking time to 35-40 minutes. Be sure it still reaches a safe internal temperature of 165 degrees F. If cornflake crust starts browning too much before chicken is fully cooked, cover loosely with aluminum foil. Serve with a colorful vegetable or fruit side dish. Try Sweet Potato Fries, Sautéed Greens, Orange Glazed Carrots or Fruit Salad. 9
COMPLETELY FOOLPROOF 100% DELICIOUS GRILLED CHICKEN Serve 6-8. Prep time: 20 minutes Grilling Time: 13-20 minutes 6 to 8 boneless, skinless chicken breasts For Marinade: 1 16oz. bottle Newman s Own Olive Oil & Vinegar Dressing 1 package Zesty Italian dressing mix (powdered mix) 1 Tablespoon Spike Seasoning (can use less if desired) Coarse ground black pepper to taste (about ½ tsp.) 1. Trim all visible fat and membranes from chicken breasts. Cut small crosswise slits about ½ inch apart down the length of each chicken breast. 2. Combine marinade ingredients and mix together. (you can pour out a bit of the dressing and combine ingredients in the bottle, then shake well) 3. Put chicken in a single layer in a Ziploc bag. Pour marinade over chicken. Marinate chicken in the refrigerator 6 hours or longer. 4. To cook: remove chicken from the refrigerator and let it come to room temperature. 5. Spray grill with non-stick spray or olive oil, then preheat to medium high. (You can only hold your hand there for 2-3 seconds at that heat). Have a spray bottle ready to spray flames which may shoot up when chicken is first put on the grill. 6. Drain chicken, then put it on the grill with slit side down, rotating after a few minutes for best grill marks. Grill 10 20 minutes, turning every few minutes, until chicken is well browned and firm but not hard to the touch. (Don t baste chicken with reserved marinade which contains bacteria from the raw chicken.) Actual cooking time will depend on how hot your grill is, temperature of the chicken, and even air temperature if you re cooking outside. Options: You can use any type of Italian dressing made with olive oil as long as it s not low fat. You can use other all-purpose seasoning mixes if you have one you like as an alternative to the Spike Seasoning. 10
SKINNY ORANGE CHICKEN Serves: about a 4-6 servings. Time: This homemade orange chicken recipe comes together in just 20 minutes, and is crazy delicious! Prep time: 10 minutes. Cook time: 10 minutes: Total: 20 minutes. 2 lb boneless, skinless chicken breasts, cut into bite-sized pieces Salt and pepper 2 Tablespoons Olive Oil Orange chicken sauce (ingredients below) Toppings: thinly-sliced green onions, toasted sesame seeds, orange zest Orange Chicken Sauce 3 cloves garlic, minced ½ cup orange juice ½ cup honey Optional: Quinoa 1/3 cup soy sauce 1 cup dry quinoa ¼ cup rice wine vinegar 2 cups chicken broth 3 Tablespoon cornstarch ¼ teaspoon ground ginger ½ tsp white pepper Zest of one orange Pinch of crushed red pepper flakes To make the Orange Chicken: 1. Season chicken generously with salt and pepper. 2. Heat oil in a large sauté pan over medium-high heat. Add chicken and sauté for about 4-6 minutes, stirring occasionally, until the chicken is browned and nearly cooked through. 3. Pour in the orange chicken sauce, and stir to combine. Let the sauce come to a boil, then boil for an additional minute or two until thickened. Remove from heat and serve immediately over quinoa or rice. Garnish with green onions, sesame seeds and additional orange zest. To make the Orange Chicken Sauce: 1. Whisk all ingredients together until combined. If you would like the sauce to be even sweeter, add an extra 2-4 tablespoons of honey. To make the Quinoa: See step by step photo tutorial for how to cook quinoa at http://www.gimmesomeoven.com/how-to-cook-guinoa-recipe/. 11
ASIAN EDAMAME FRIED RICE Servings: 6, just under a cup in size Prep Time: 15 minutes. Cook time: approx. 20 minutes 3 cups cooked brown rice (can be leftover rice) 3 whole eggs, scrambled 1 Tablespoon oil ½ onion, chopped 2 cloves garlic, diced 5 scallions, chopped, whites and greens separated ½ cup shredded carrots 2 cups broccoli Cooking spray 1 cup ready-to-eat shelled edamame 2 Tablespoons low sodium soy sauce, tamari for gluten free (or more to taste) Salt and fresh pepper to taste 1. Whisk eggs, season with salt and pepper. In a hot wok, spray a little oil and cook the eggs. When cooked, remove from pan and set aside. 2. Let the wok get really hot. 3. Add oil and cook onions, scallion whites, carrots and garlic for about 30-60 seconds, careful not to burn. 4. Add brown rice and stir well a few minutes to heat through. 5. Add cooked egg along with soy sauce, scallion greens and edamame, mixing well for about 3-4 minutes. Options: You can add anything you want to this recipe. To turn into a main dish, you can add a protein such as chicken, shrimp or tofu to keep it vegetarian. Serve this as a side dish with Asian Turkey Meatballs, Asian Drumsticks, Asian Grilled Chicken. Edamame are green soybean sold shelled or in the pod in most supermarkets, both frozen or ready-to-eat. 12
FRITTATA Serves 8, 1 slice per serving. Prep time: 15 minutes. Cook time: 55 minutes 1 ½ pounds seasonal vegetables, such as broccoli, carrots, turnips, or bell peppers 2 medium onions 4 ounces low-fat cheddar cheese 12 medium eggs Optional Ingredients 1 teaspoon dried dill, thyme, or oregano 8 ounces mushrooms Non-stick cooking spray 1/4 cup fresh parsley, thyme, or basil leaves 1/2 teaspoon salt ¼ teaspoon ground black pepper 1. Preheat oven to 350 degrees F. 2. Rinse and cut seasonal veggies evenly into small pieces. Peel, rinse, and dice onions. If using, slice mushrooms and rinse and chop fresh herbs. 3. Grate cheddar cheese. 4. Bring a large pot of water to boil. Add seasonal veggies to boiling water. Briefly boil, about 30 seconds. Using a colander, drain the veggies. 5. In a large bowl, whip eggs with a fork until well blended. Whisk in dried herbs. Set aside. 6. Coat medium skillet with non-stick cooking spray. Heat over medium-high heat. Add onions and cook until soft, about 5 minutes. If using mushrooms, add now. Add boiled seasonal veggies. Continue cooking until soft and some of their juices have evaporated, about 5 minutes more. 7. Coat 9-by-13-inch baking dish with non-stick cooking spray. 8. Layer ingredients in the baking dish in the following order: veggie mixture, egg mixture, cheese, salt, and pepper. 9. Bake until eggs are firm and cheese is melted, about 35 minutes. Thermometer inserted in middle should read 160 degrees F. 10. If using, garnish with chopped fresh herbs. 11. Cut into 8 equal-size portions. Options: Use any of your favorite fresh or frozen veggies. Cook harder veggies first. Fresh veggies can be steamed until crisp-tender instead of boiled. Frozen veggies should be boiled as in step 4. Cut frittata into portions and freeze for future meals, up to 1 month. To make quick, individual portions, layer eggs, cheese and veggies in a well-oiled muffin pan. Bake about 30 minutes, testing to see that mini frittatas spring back when lightly touched. 13
VEGETARIAN THREE BEAN CHILI 2 teaspoons olive oil 1 cup chopped onion ½ cup chopped green bell pepper 2 teaspoons fresh minced garlic ¾ cup water 2 Tablespoons tomato paste 2 teaspoons chili powder 2 teaspoons ground cumin 1/4 teaspoon black pepper 1 (15 ½ ounce) can garbanzo beans, rinsed and drained 1 (15 ½ ounce) can red kidney beans, rinsed and drained 1 (15 ½ ounce) can black beans, rinsed and drained 1 (14 ½ ounce) can organic vegetable broth 1 (15 ½ ounce) can no salt added corn, rinsed and drained 1 (14 ½ ounce) can no-salt-added diced tomatoes, undrained 1 Tablespoon yellow cornmeal 6 ounces low fat plain yogurt ( sour cream ) 1. Heat olive oil in a large saucepan over medium-high heat. 2. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. 3. Stir in ¾ cup water and next 10 ingredients (through diced tomatoes) and bring to a boil. 4. Reduce heat, and simmer 8 minutes. 5. Stir in cornmeal; cook 2 minutes. 6. Serve with sour cream. 14
PINEAPPLE CARROT MUFFINS Serves 12, 1 muffin per serving Prep time: 15 minutes. Cook time: 25 minutes 1 medium carrot or Zucchini 1 cup canned crushed pineapple with juice 5 Tablespoons canola oil ¼ cup cold water Optional 1 Tablespoon white distilled vinegar ½ cup chopped walnuts 1 ½ cups all-purpose flour or ½ cup raisins ¾ cup light brown sugar, packed 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/4 teaspoon salt Pinch ground nutmeg, pumpkin pie spice, or apple pie spice Non-stick cooking spray 1. Preheat oven to 350 degrees F. 2. Rinse and peel carrot. Shred with a grater. Measure out ¾ cup shredded carrot. 3. In a medium bowl, add pineapple with juice, oil, water, vinegar, and shredded carrot. Mix with fork to combine. 4. In a large bowl, mix flour, brown sugar, baking soda, cinnamon, salt, and nutmeg. Blend well with a fork to break up any lumps. 5. Add wet ingredients to dry ingredients. Mix until just combined. 6. If using walnuts or raisins, gently stir in now. 7. Coat muffin pan with non-stick cooking spray. Fill each muffin cup about ¾ full with batter. Bake on middle rack of oven until muffin tops are golden brown and a toothpick inserted comes out clean, about 20-25 minutes. Options: Use whole wheat flour for half of the all-purpose flour. To make these as a cake, pour batter into a greased 8-Add inch baking dish. Bake until top is golden brown and a toothpick inserted in the middle comes out clean, about 30-40 minutes. This recipe does not work well when doubled or baked as a cake in any pan larger than 8 inches. To make these a cupcake dessert, add a cream cheese frosting. Mix 4 Tablespoons soft cream cheese, 2/3 cup nonfat plain yogurt, and 1-2 Tablespoons honey until smooth and creamy. Spread a thin layer of frosting over each muffin. You can line muffin pan with paper muffin cups instead of using cooking spray if you like. Make a double batch. Muffins freeze well for up to 2 weeks. Pull one out for a grab-and-go breakfast. Reheat in microwave for 1 minute or toaster oven for 5 minutes. 15
SWEET POTATO CIRCLES Slice sweet potatoes into circle. You can leave the skins on. Mix in big bowl with canola oil and spices (paprika and cayenne pepper) Spray baking sheet with non-stick spray and put sweet potatoes on tray. Bake in oven for about 15 minutes at 450 degrees. HOMEMADE GRANOLA Serves 9, 1/3 cup per serving. Prep time: 15 minutes. Cook time: 10-15 minutes 4 Tablespoons honey 2 Tablespoons canola oil ½ teaspoon ground cinnamon 2 cups old-fashioned rolled oats 4 Tablespoons sliced or chopped almonds Non-stick cooking spray ½ cup dried fruit (raisins, cranberries, apricots, dates, or prunes) 1. Preheat oven to 350 degrees F. 2. In a large bowl, add honey, oil, and cinnamon. Whisk with a fork. 3. Add oats and almonds. Stir until well-coated with honey mixture. 4. Coat a baking sheet with non-stick cooking spray. Spread oat mixture evenly onto sheet. 5. Bake until lightly browned, about 10-15 minutes. Stir every 5 minutes to cook evenly. Watch closely to be sure granola does not burn. Remove from oven. Let cool completely. 6. Transfer cooled granola to a medium bowl. Stir in dried fruit. Options: Make large batches. Granola can be stored at room temperature or in the refrigerator for up to 3 weeks. Add milk to granola and eat like cereal. Use it to top a fruit salad or nonfat plain yogurt. Pack single servings in a zip-top plastic bag. Eat on its own for a tasty afternoon snack. Use leftover rolled oats to make oatmeal for breakfast. 16
LIGHTENED-UP APPLE CRISP Serves 9. Prep time: 10 minutes. Cook time: 30 minutes. 3 medium baking apples, cored, sliced thin 1 teaspoon cinnamon 2 Tablespoons sugar 2 Tablespoons flour Topping 1 cup quick oats 1 teaspoon vanilla ½ teaspoon cinnamon 1/4 cup brown sugar 2 Tablespoons heart-healthy margarine 1. Mix first four ingredients and place into 9-inch (square or round) baking dish. 2. In small bowl, mix topping ingredients until crumbly. Sprinkle topping over the apples. 3. Bake at 325 degrees until apples are soft and topping in golden brown (about 30 minutes). BLACK BEAN BROWNIES 1 can (15 oz) black beans 1 box Chocolate Brownie Mix 1. Rinse beans and put back into can. Add water to top of can. 2. Puree beans and water in blender 3. Mix beans and water mixture with box mix. 4. Follow box s instruction for cook times and temperature Options: Sprinkle with powdered sugar Cool, cut and serve. 17
QUICK SPANISH RICE Serves 8. Prep Time: 5 minutes. Cook time: 30 minutes. 1 (15 ounce) can stewed tomatoes (can use diced tomatoes) 1 ½ cups chicken stock 1 ¼ cups rice 1 Tablespoon butter or 1 Tablespoon margarine 2 teaspoons chili powder ¾ teaspoon oregano ½ teaspoon garlic salt 1 teaspoon cumin 1. In medium saucepan, combine all ingredients (can mash tomatoes with potato masher or give them a quick spin in food processor). 2. Bring to a boil, reduce heat to low. 3. Cover and simmer 25 minutes or until rice is done. (unless you like sticky, gooey rice, don t take off the lid and stir at all until it is done). 4. Garnish with green onions and/or cheddar cheese. Great with tacos and refried beans! 18
SONOMA CHICKEN SALAD Serves: 6 Prep Time: 5 minutes Cooking Time: 25 minutes 2 large boneless, skinless chicken breasts 1/3 cup celery, diced 1/3 cup apple, diced 1/4 cup nonfat Greek Yogurt 1/3 cup grapes, halved 1/4 cup almonds or other nuts 1. Wash chicken and cook it until 165 degrees F with food thermometer 2. When chicken is cool, cut up into little chunks 3. While chicken is cooking: wash and clean apples, grapes and celery. 4. Dice apples, slice grapes in half, and dice celery. 5. When chicken is cool, mix all ingredients together 6. Use the Greek yogurt as the dressing. 7. Chill and serve. BUFFALO CHICKEN SALAD Serves: 6-8 Prep Time: 5 minutes Cooking Time: 25 minutes 2 large boneless, skinless chicken breasts 1/4 cup onion diced 1/2 cup of ranch 4 oz. cream cheese ¼ cup of Frank s Hot Sauce (or other brand) 2 celery stalks finely diced Dash of salt & pepper 1. Wash chicken and cook it until 165 degrees F with food thermometer 2. While chicken cooks and cools, dice onion and celery 3. When chicken is cool, cut into little chunks. 4. Mix all ingredients together. 5. Chill and serve. 19
SIMPLE SPRING VINAIGRETTE DRESSING Suggested Salad Pairings: Asparagus Salad, Baby Greens Salad with Fava Beans Prep Time: 5 minutes 2 Tablespoons clover honey 1 teaspoon sea salt 4 Tablespoons rice vinegar ½ teaspoon ground black pepper 1 teaspoon Dijon mustard ½ cup olive oil 1. Pour honey, rice vinegar, mustard, salt and ground pepper in a bowl. 2. Whisk together until combined. 3. Add in the olive oil and whisk until emulsified (bound together). Courtesy of Youth Farm. Author/Source: Salad Days book by Pam Powell CHOPPED KALE SALAD WITH APPLE AND ROASTED BEETS Serves: about 20 Total time: about 1.5 hours Cooking time: 45-60 minutes 16 cups chopped fresh kale (2 lbs) 1 cup dried cherries or berries 10 medium beets Olive Oil 3 apples, diced balsamic vinegar 1.5 cups chopped candied walnuts (9 oz) salt and pepper 1. Preheat the oven to 400 degrees. 2. Wash and dry the beets 3. Place beets in tin foil and roast in oven for 45-60 minutes, or until soft. Allow to cool. 4. Remove the outer peel of beets using hands or a vegetable peeler. 5. Cut beets into bite-sized pieces. 6. Place chopped kale in a large salad bowl 7. Add beets, apple, candied walnuts and dried cherries or cranberries. 8. Drizzle with olive oil and balsamic vinegar or salad dressing of your choosing. 9. Sprinkle with salt and pepper to taste. Courtesy of Youth Farm. Author/Source: Healthy Foods Healthy Lives University of MN 20
RAINBOW SALAD WITH MISO/TAHINI DRESSING Serves: 20 Prep time: 35 minutes 1 pound carrots washed and chopped into matchsticks 2/3 lb beets washed, peeled, chopped into matchsticks 2 lbs cabbage finely chopped 1/3 lb cucumber chopped into matchsticks ½ lb other assorted root vegetables such as rhutabagas, turnips, or radishes cut very thinly Dressing 2 Tablespoons olive oil 3 fresh garlic cloves, minced ¼ cup toasted sesame oil (not plain sesame oil) 1 inch piece of ginger grated finely ¼ cup tahini 2 Tablespoons fresh parsley finely chopped 2 Tablespoons white miso 2 teaspoons sesame seeds (toast them first if 2 Tablespoons red wine vinegar desired) ¼ cup water 1 teaspoon honey 5 small green onions (white & green parts) ½ teaspoon salt 1 Tablespoon lemon juice ¼ teaspoon pepper 1. In a large bowl mix carrots, beets, cabbage, and cucumbers 2. In a separate bowl, whisk together dressing ingredients (for smoother dressing, mix in a food processor or blender) 3. Toss the salad with the dressing and adjust ingredients for taste. Options: serve this over mixed greens Courtesy of Youth Farm 21
STRAWBERRY-SPINACH SALAD Serves: 20 Prep time: 20-30 minutes Ingredients for Salad: Ingredients for Dressing: 2 pounds of Spinach 1 cup Balsamic Vinegar 2-3 pounds of Strawberries 2 cups Olive Oil 4-5 Carrots 6 Tablespoons Honey 1 cup Almonds, sliced Salt & Pepper to taste 1 cup Craisins FOR SALAD: 1. Wash and spin dry spinach and put into a giant bowl. Discard any dark green, mushy leaves. 2. Wash strawberries. Compost moldy ones. Hull (cut off tops). Cut strawberries into slices (at least 4 slices per strawberry). Add slices to spinach bowl. 3. Wash carrots. Crate with a cheese grater. Add grated carrots to salad. 4. Measure out 1 cup Almonds & add to spinach bowl. Measure out 1 cup of Craisins and add to bowl. (If you feel more is needed, add up to 1 cup more of each.) 5. Set spinach bowl aside and get tongs for serving. 6. Make dressing. FOR DRESSING: 1. In a small bowl whisk 1 cup Balsamic Vinegar and 6 Tablespoons Honey until relatively dissolved. 2. Gradually add 2 cups Olive Oil in a slow stream while whisking continuously. 3. Season with salt & pepper (and 1 teaspoon Dijon mustard if desired). Add a serving spoon and put on the serving table with the salad. 4. Wash all the dishes. Courtesy of Youth Farm Monica McDaniel and Amanda Stoelb 22
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