Recipes

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Yogurt Dip

Ingredients:

1/2 cup plain low-fat yogurt
1 Tablespoon peanut butter
1 Tablespoon honey
1/4 teaspoon cinnamon

Instructions:

In a small bowl, combine all ingredients and whisk until smooth.
Enjoy with fruit or graham crackers.

Youtube Tutorial

Whole Wheat Pancakes

Ingredients:

1 cup whole-wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 egg
1 cup milk
1 tablespoon canola oil optional or
1 tablespoon butter melted, optional
Oil or butter for greasing the pan
Ingredients:serves 4

Instructions:

Put oil or butter in skillet and heat for a moment on medium-low.
In a bowl, mix together dry ingredients.
Whisk eggs and milk, then stir in 1 tablespoon melted butter or oil, if using.
Spoon 1/4 cup batter into the hot skillet.
Once pancake is bubbling and dry around the edges, flip it.
Cook for about 3 minutes more, or until the center of the pancake is completely dry.
Repeat until the batter is finished.
Grease a rice cooker with butter or oil.
Mix other ingredients well in a bowl.
Pour batter into the rice cooker.
Cook for 1-2 cycles, or until the cake is dry in the middle.
Remove dish from rice cooker and flip it onto a plate.
Slice the pancake in 4 and serve.
Top with apples, bananas, or berries!
Skillet Instructions:
Make in a skillet or rice cooker!

White Chicken Chili

Ingredients:

32 oz chicken broth
2 cans cannelini or great northern beans, drained and rinsed
2 cups shredded chicken
4 oz canned chopped green chiles1-1/2 tsp ground cumin
1/4 tsp pepper
8 oz shredded Jack cheese
3/4 cup sour cream

Instructions:

In a medium saucepan, mix chicken broth, beans, chicken, chiles, cumin, and pepper over medium heat.
Bring to a boil, then reduce heat.
Simmer, uncovered, for 10 minutes, stirring occasionally.
Gradually add cheese, stirring until melted.
Remove from heat, stir in sour cream.
Enjoy

White Bean Chili

Ingredients:

1/2 Onion chopped
2 cloves Garlic minced
1 Carrot large, chopped in small pieces
1 pound White Corn frozen
28 ounces Great Northern White Beans low-sodium, drained, and rinsed
2 Green Chili Peppers fresh and minced
1 cup Water or
1 cup Chicken Broth low-sodium
3 tablespoons Lemon Juice
1 1/2 teaspoons Cumin
2 teaspoons Oregano dried of Salt to taste of Black Pepper to taste of Plain Yogurt (optional)
Ingredients:serves 6

Instructions:

Put everything except optional ingredients into a slow cooker.
Cook on low for 8-9 hours, or high for 4-
Serve with yogurt, sour cream, or cheese on top.
Rice Cooker Directions Combine everything in a rice cooker and cook. for one or two cycles, until the beans are as tender as you like them.
Cook onion in a little oil over medium heat.
Add garlic and cook for two minutes.
Put remaining ingredients in pot. Cook on medium heat for 30 minutes.

Youtube Tutorial

Tomatoes

Tomatoes are a great source of: Vitamins A & C - help our bodies heal and stay healthy.Fiber - helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.Potassium - a type of electrolyte, helps build muscle and keeps your heart healthy. Lycopene - gives tomatoes their red color. It keeps our eyes healthy and protects our cells from damage caused by normal body functions and environmental factors.

Instructions:

Choose tomatoes with bright red color and smooth skin.
Store in a cool, dark place, stem-side down.
Storing tomatoes in the refrigerator will change the flavor and texture.
Best left on counter.
When ripe, will keep for several days.
Rinse well in clean water before eating or cooking.
Use a serraded knife to cut; remove the core and stem.
Eat raw, baked, broiled, grilled, or sauteed; microwave covered for 3-4 minutes.

Summer Squash

Summer Squash is a great source of:

Instructions:

Choose squash small to medium in size with shiny, tight skin.
Comes in many varieties and can be substituted for each other in cooking.
Unlike winter squash, you can eat the skin and seeds in summer squash.
Store at room temperature on the counter, rather than in the refrigerator.
Will stay good for 1-4 days.
Wash and trim ends when ready to eat.
Squash can be eaten raw, grilled, boiled, steamed, sautéd, or roasted.
Just toss lightly in canola or olive oil, salt, pepper & enjoy!
B Vitamins help our cells grow and stay healthy.
Vitamin C keeps our immune system strong and helps our bodies heal quickly.
Riboflavin is a B vitamin that helps our body change carbohydrates into energy and is important for body growth and eye health.

Stone Fruit

Vitamin A keeps our eyes working, our immune system strong, and our cells growing.Vitamin C keeps our immune system strong and helps our bodies heal quickly.Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. Stone fruits are great sources of:

Instructions:

What are Stone Fruits? How to StoreLet firm fruit ripen on the counter.
Once fruit is ripe, store in refrigerator for 1 week.
Wash before eating.
Can be eaten raw.
Remove or avoid pit.
Roast in oven at 350˚ for 15-20 minutes and top with cinnamon and vanilla yogurt for a delicious dessert.
How to Eat

Spaghetti Squash

Instructions:

How to Cook (Oven): Prep it: Wash squash, cut it in half longways, and scoop out seeds with a spoon.
Season: Drizzle inside with a little olive oil and sprinkle with salt and pepper.
Bake: Place halves cut-side down on a baking sheet.
Roast in a 400°F oven for about 30-45 minutes until tender.
Check: A fork should slide in easily-but don't overcook or it gets soggy.
Shred: Once it cools a bit, use a fork to gently pull out the spaghetti-like strands.
A winter squash with flesh turns into long, noodle-like strands when cooked -like spaghetti!
How to Cook (Microwave):Cut in half lengthwise, scoop out seeds.
Place cut side down in microwave safe dish with 1/2 cup water.
Microwave for 15 minutes or until flesh is tender.
Use fork to shred into strands.
High in Fiber, vitamin C, B vitamins, beta-carotene, potassium, and manganese.
Use it in place of pasta: serve with tomato sauce, pesto, cheese, or meatballs.
Stuff the squash shell with cheese, veggies, or chicken and bake again.