Recipes

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

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

Okra

Okra is a great source of: Fiber - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy, too.Vitamins A, B, C, & K, which are vital for immune health and healing.Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women.

Instructions:

Choose okra that is bright green and firm.
Avoid okra that is moldy, limp, or dried out.
Keep okra in a plastic bag in fridge for 2-3 days.
Before cooking, wash with cold water.
Toss okra with a small amount of olive oil and salt before roasting, grilling, baking, broiling, or air frying.
Use in gumbo, curries, sautes. soups, or as a side dish.

Mango

Mangoes are great sources of: 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.Vitamin E protects cells in our body from damage and keeps our immune system healthy.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy.

Instructions:

How to Prepare: Clean mangoes by rinsing under cool running water and scrubbing with a brush or rubbing with your hands.
Dry with paper towels or air dry.
While holding the mango with the stem at the top, slice down just to the side of the stem.
Then make another slice, parallel to the first, on the other side of the stem.
Your goal is to create two halves, leaving the pit in the center slice.
Next, add vertical and horizontal cuts to each half to create a grid, without slicing all the way through the skin.
Finally, use a knife, spoon, or glass to scoop out the cubes of mango.
OR: You can also remove the skin by using the tip of a sharp knife to make 4-6 shallow cuts in the skin from the top almost to the stem end of the mango.
Peel back the skin as you would a banana and eat around the pit.

Lentils

Lentils are great sources of: Fiber Folate, or folic acidIron Protein

Instructions:

Store dried lentils in an airtight container in a cool, dry, dark place.
Dried lentils can last for up to 1 year.
Store cooked lentils in an airtight container in the refrigerator for up to 1 week.
Lentils are quick and easy to cook and don't require soaking.
Wash lentils and pick out any debris.
Drain and put them into a pot.
Use a ratio of 1 cup of lentils to 2 cups of water.
Add seasonings if desired, but don't add salt yet.
Bring to a rapid simmer over med-high heat and then reduce to a low simmer.
Cook uncovered for 20-30 minutes.
Lentils are done as soon as they're tender.
Strain and add salt, if desired.
Serve them warm over brown rice or cold over a green salad.

Hot Peppers

Hot peppers are great sources of: 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.

Instructions:

Look for firm, shiny, bright colored peppers with no browning or soft spots.
Store peppers in plastic bag in refridgerator for 3-4 days.
Cut off the stem and halve the pepper; remove seeds and membrane to decrease the heat.
Sauté or roast.
You can also microwave peppers in covered dish with a little water for 4-6 min or until tender.
Jalapeño, Habanero, Serrano, Anaheim, Chilies