Recipes

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

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.

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