Recipes

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Lemon Garlic Green Protein

Ingredients:

16 oz can Cannellini beans, drained and rinsed
3 cloves garlic
1 cup spinach
2 tablespoons Tahini
2 tablespoons lemon juice
1/4 cup olive oil
2 tablespoons rice vinegarWhole grain pita for dippingFavorite veggies to dip

Instructions:

Add all ingredients to blender.
Blend until smooth.
Pour into serving bowl.
Enjoy with whole grain pita and veggies (carrots, sliced radishes, broccoli, etc)
Lemon Garlic Green Protein Dip
Wichita Falls Area Food Bank wfafb.org Lemon Garlic Green Protein Dip
Wichita Falls Area Food Bank wfafb.org

Hoppin' John

Ingredients:

1/2 cup brown rice, instant uncooked
1 tsp oil
3 oz smoked turkey sausage
1/2 red bell pepper, chopped
1 jalapeno pepper, finely chopped
1 can black-eyed peas, drained and rinsed
1/2 cup water
1 tsp salt

Instructions:

Prepare the rice using package directions, omitting salt and butter.
In a medium skillet, heat oil over medium-high heat, swirling to coat the bottom.
Cook sausage for 3 minutes or until browned, stirring frequently.
Stir in the bell pepper and jalapeno pepper.
Cook for 1 minute.
Stir in the peas, water, and salt.
Cook for 2 minutes, or until the mixture is thickened slightly but some liquid remains.
Remove from heat.
Let stand, covered, for 5 minutes.
Stir in the rice to combine.
Transfer to a serving bowl.
Hoppin' John (Black-eyed peas)

Youtube Tutorial

Herbed Potato Salad

Ingredients:

1 1/2 pounds red potatoes
1/2 cup light Italian dressing
1/2 tablespoon spicy brown mustard
1 tablespoon parsley, chopped
1 teaspoon garlic salt
1/4 tsp black pepper
1/2 cup red bell pepper, chopped
1/2 cup green bell pepper, chopped
1/2 cup green onions, chopped

Instructions:

Cook potatoes in boiled water until tender, about 10 minutes.
Drain well and let cool.
Cut potatoes into bite-sized pieces and place in a medium bowl.
In a small bowl, combine dressing, mustard, parsley, seasonings, and whisk with a fork.
Pour over potatoes and toss well.
Carefully stir in bell peppers and green onions.
Cover and chill until ready to serve.

Green Pea Guacamole

Ingredients:

2 cups peas, thawed if frozen, drained if canned
1/2 cup green onions, sliced
1/4 cup cilantro, chopped
1 clove garlic chopped
1 avocado ripe, flesh scooped out
1 lemon (or Lime) juicedHot Sauce to tasteSaltBlack pepper
5 cup Makes
6 servings

Instructions:

Place peas, green onion, cilantro and garlic into a food processor.
Process on high until smooth.
Add avocado, hot sauce, and lime or lemon juice.
Pulse until avocado is incorporated and texture is chunky.
Salt and Pepper to taste.
Serve with baked pita or tortilla chips and fresh vegetables (radishes, jicama, carrots, red bell pepper, ect.).

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.