Recipes

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Butternut Squash Turkey Skillet Meal

Ingredients:

1 Tbsp olive oil
1 small yellow onion, diced
3 cloves garlic, minced
1 pound ground turkey
3 cups butternut squash, peeled and cubed
1/2 tsp dried thyme
1/2 tsp smoked paprika
1/4 tsp ground cinnamonsalt and pepper to taste
1/2 cup low-sodium chicken broth Chopped parsley or green onion for garnish

Instructions:

Peel and cube butternut squash into 1/2-inch pieces (or use pre-cut squash to save time)Heat olive oil in a large skillet over medium heat.
Add diced onion and cook 3-4 minutes until softened.
Add garlic, cook for 30 seconds, then add ground turkey, thyme, paprika, cinnamon, salt, and pepper.
Cook until turkey is browned, 6-8 minutes.
Stir in cubed squash.
Pour in chicken broth, cover, and simmer over medium-low heat for 10-15 minutes until squash is fork-tender.
Uncover and cook an additional 2-3 minutes to reduce excess liquid.
Adjust seasoning to taste and garnish with parsley or green onion before serving.

Breakfast Banana Split

Ingredients:

1 cup vanilla Greek yogurt
1 banana
1-2 cherries
1/2 cup granola
1/4 cup mixed nuts
1/4 cup pineapple chunks

Instructions:

Cut banana length-wise down the middle.
Spoon yogurt into the middle of banana halves.
Sprinkle granola, nuts, and pineapple over the top of yogurt.
Top with cherries.
Enjoy!

Youtube Tutorial

Black Bean Quesadillas

Ingredients:

3/4 cup chunky salsa (or pico de gallo)
1 can (15.5 oz) low-sodium black beans (drained and rinsed)
2 cups shredded reduced-fat Colby & Monterey Jack cheese
2 tablespoons fresh cilantro (ﬁnely chopped) (optional)
4 8 inch whole-wheat flour tortillas

Instructions:

Using a small-hole strainer, drain liquid from salsa; discard liquid.
Transfer leftover tomato mixture to a medium bowl.
Mix in black beans, cheese, and cilantro until combined.
Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each).
Fold tortillas in half.
Heat large griddle or skillet over medium-high heat.
Spray with non-stick spray or brush with oil if not using non-stick surface.
Place ﬁlled tortillas on griddle or skillet.
Cook, carefully ﬂipping once, until tortillas are golden brown and crisp and cheese ﬁlling melts.
Cut quesadillas into wedges.

Youtube Tutorial

Black Bean Brownies

Ingredients:

1 Nonstick Cooking Spray
15 ounces Black Beans canned, (or 13/4 cups cooked, cooled black beans)
3 Eggs
3 tablespoons Canola Oil
1 teaspoon Vanilla Extract
1/2 cup Brown Sugar Packed
1/3 cup Cocoa Powder
1/2 cup Chocolate Chips optional or
1/2 cup Nuts chopped, optional

Instructions:

Preheat oven to 350°F. Coat a 9-inch baking pan with nonstick cooking spray.
In a colander, drain and rinse beans.
In a large bowl, whisk eggs, oil and vanilla with a fork. Add beans and mash with fork until beans are barely visible (this can take 5 or more minutes of mashing). Stir sugar and cocoa, and blend with a rubber spatula until mixed. Stir in chips or nuts if using.
Pour the batter into the baking pan. Bake until a knife inserted in the center of the brownies comes out clean, 25 to 30 minutes. Let cool completely before cutting into 16 squares.

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.