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

Instructions:

Using a skillet to serve 4
- 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.

Using a rice cooker to serve 4
- 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!

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)

Instructions:

Using a slow cooker to serve 6
- Put everything except optional ingredients into a slow cooker.
- Cook on low for 8-9 hours, or high
- Serve with yogurt, sour cream, or cheese on top.

Using a rice cooker to serve 6
- Combine everything in a rice cooker and cook. for one or two cycles, until the beans are as tender as you like them.
Using the stovetop to serve 6
- 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

Beans

Beans are a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to support heart health.

● Protein – Helps build and maintain our bones, muscles, cartilage, skin, and blood. Protein provides nutrients that are essential for the health and maintenance of our bodies.

● Folate – Helps our tissues grow and our cells work. It is especially important during pregnancy.

● Potassium – A type of electrolyte that helps build muscle and keeps your heart healthy.

● Magnesium – Helps with muscle function and energy production.

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Instructions

How to store:

● Keep dry beans in an airtight container in a cool, dry, dark place.

● Dry beans can last up to 1 year.

● Store cooked beans in a covered container in the refrigerator for up to 5 days.

● Cooked beans can also be frozen in an airtight container for up to 6 months.

How to prepare:

● If cooking dry beans, soak them for 6–8 hours (overnight) to reduce cooking time.

● Drain the beans well.

● Put beans in a large pot with 2 inches of water covering them.

● Bring to a boil and skim off any foam that forms.

● Once the water is boiling, reduce the heat to a simmer.

● Cook for 1–2 hours. When the beans are easily mashed with a fork, they're done.

● Add bay leaves, cumin, salt, or other spices to flavor the beans.

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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 also been shown to support heart health.

● Potassium – A type of electrolyte that helps build muscle and keeps your heart healthy.

● Lycopene – Gives tomatoes their red color. It helps keep our eyes healthy and protects our cells from damage caused by normal body functions and environmental factors.

Instructions

How to store:

● Choose tomatoes with a bright redcolor and smooth skin.

● Store tomatoes in a cool, darkplace, stem-side down.

● Tomatoes are best left on thecounter.

● Storing tomatoes in the refrigerator can change their flavor and texture.

● When ripe, tomatoes will keep for several days.

How to prepare:

● Rinse well in clean water before eating or cooking.

● Use a serrated knife to cut tomatoes and remove the core and stem.

● Eat tomatoes raw, baked, broiled, grilled, or sautéed.

● Microwave covered for 3–4 minutes.

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Summer Squash

Summersquash is a great source of:

● Fiber – Helps with healthy digestion andkeeps us feeling full.

● Vitamin C – Helps keep our immune systemstrong and helps our bodies heal quickly.

● Folate – Helps our tissues grow and ourcells work. It is especially important during pregnancy.

● Potassium – A type of electrolyte that helpsbuild muscle and keeps your heart healthy.

● Magnesium – Helps support healthy muscles andnerves.

Instructions

How to store:

● Choose squash that is small tomedium in size with shiny, tight skin.

● Store summer squash at roomtemperature on the counter rather than in the refrigerator.

● Summer squash will stay good for 1–4days.

How to prepare:

● Summer squash comes in a widevariety of types and can be substituted for each other in cooking.

● Unlike winter squash, the skin andseeds can be eaten.

● Wash and trim the ends when ready toeat.

● Summer squash can be eaten raw,grilled, boiled, steamed, sautéed, or roasted.

● Toss lightly with canola or oliveoil, salt, and pepper before cooking.

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Stone Fruit

Stone fruits are a great source of:

● Fiber – Helps with healthy digestion andkeeps us feeling full. Eating enough fiber has also been shown to support hearthealth.

● Vitamin A – Keeps our eyes working, ourimmune system strong, and our cells growing.

● Vitamin C – Keeps our immune system strongand helps our bodies heal quickly.

● Potassium – A type of electrolyte that helpsbuild muscle and keeps your heart healthy.

Instructions

How to store:

● Let firm stone fruit ripen on thecounter.

● Once fruit is ripe, store it in therefrigerator for up to 1 week.

How to prepare:

● Wash before eating.

● Stone fruits can be eaten raw.

● Remove the pit before eating.

● Roast in the oven at 350°F for 15–20minutes.

● Top with cinnamon and vanilla yogurtfor a delicious dessert.

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