Recipes

• 1 tablespoon butter
• 2 tablespoons brown sugar
• 2 bananas, peeled and sliced half lengthwise

• Melt the butter in a nonstick or cast-iron skillet over medium-high heat.
• Add the brown sugar and cook for about 2 minutes, until the sugar melts into the butter.
• Stir once to create a smooth mixture.
• Place the bananas cut-side down in the butter and sugar mixture. Cook for about 2 minutes, until browned and sticky.
• Carefully flip the bananas and cook the other side for about 2 minutes.
• Remove from heat and serve whole or cut into quarters.
• Drizzle any remaining caramel from the pan over the bananas.

Nutrition Highlight:

• Bananas provide carbohydrates for energy, fiber, and potassium. Pairing the bananas with Greek yogurt adds protein and calcium for a more balanced snack or dessert.

Make It Your Own:

• Enjoy with plain Greek yogurt, oatmeal, or another breakfast food. Add cinnamon or a pinch of nutmeg for extra flavor. Use ripe bananas that you already have available to help reduce food waste.

Storage:

• Best served immediately.

Recipe Source:

• Good and Cheap by Leanne Brown.

• 1 can (5 oz) canned chicken, drained
• 1 large egg
• 1 cup shredded cheese
• ¾ cup all-purpose flour
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 cup cornflakes, crushed
• Cooking spray

• Preheat the oven to 400°F. Lightly spray a baking sheet with cooking spray.
• In a large bowl, combine the canned chicken, egg, flour, cheese, onion powder, garlic powder, salt, and pepper. Mix until well combined.
• Scoop out small portions of the mixture and shape them into nuggets.
• Roll each nugget in the crushed cornflakes, coating all sides.
• Place the nuggets on the prepared baking sheet.
• Bake for 15–20 minutes, flipping halfway through, until golden and heated through.
• Let cool slightly before serving.

Nutrition Highlight:

• Chicken and cheese provide protein, while the egg adds additional protein and important nutrients. Pairing the nuggets with vegetables or fruit can add fiber, vitamins, and minerals to the meal.

Make It Your Own:

• Use different seasonings based on what you have available, such as paprika, Italian seasoning, or chili powder. Try shredded cheddar, Monterey Jack, or another available cheese. Serve with fresh, frozen, or canned vegetables, fruit, or a dipping sauce.

Storage:

• Refrigerate in a covered container for 3–4 days. Reheat in the oven, air fryer, or microwave until heated through.

• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 lb ground turkey
• 3 cups butternut squash, peeled and cut into ½-inch cubes
• ½ teaspoon dried thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon ground cinnamon
• Salt and black pepper, to taste
• ½ cup low-sodium chicken broth
• Fresh parsley or green onions, chopped, for garnish

• Peel and cut the butternut squash into ½-inch cubes. Use pre-cut squash to save time, if available.
• Heat the olive oil in a large skillet over medium heat.
• Add the onion and cook for 3–4 minutes, until softened.
• Add the garlic and cook for about 30 seconds.
• Add the ground turkey, thyme, smoked paprika, cinnamon, salt, and black pepper. Cook for 6–8 minutes, breaking the turkey apart as it cooks, until browned and fully cooked.
• Stir in the butternut squash.
• Pour in the chicken broth. Cover and simmer over medium-low heat for 10–15 minutes, or until the squash is fork-tender.
• Uncover and cook for an additional 2–3 minutes to allow excess liquid to reduce.
• Taste and adjust the seasonings as needed. Garnish with parsley or green onions before serving.

Nutrition Highlight:

• Butternut squash provides fiber, potassium, and beta-carotene, which the body can convert to vitamin A. Ground turkey provides protein and important vitamins and minerals, making this a filling, balanced meal.

Make It Your Own:

• Use sweet potatoes, regular potatoes, or another available winter squash in place of butternut squash. Frozen or pre-cut vegetables can help save time. Ground chicken, lean ground beef, beans, or lentils can be used in place of turkey.

Storage:

• Refrigerate in a covered container for 3–4 days.

• 1 cup vanilla Greek yogurt
• 1 banana
• 1–2 cherries
• ½ cup granola
• ¼ cup mixed nuts
• ¼ cup pineapple chunks

• Cut the banana in half lengthwise.
• Place the banana halves on a plate and spoon the Greek yogurt between them.
• Sprinkle the granola, nuts, and pineapple over the yogurt.
• Top with cherries and serve.

Nutrition Highlight:

• Greek yogurt provides protein and calcium, while the banana and pineapple provide fiber, potassium, and other vitamins and minerals. Nuts add heart-healthy unsaturated fats and additional protein.

Make It Your Own:

• Use whatever fruit you have available, fresh, frozen, or canned. Substitute oatmeal or another whole-grain cereal for granola, and use sunflower seeds or another nut or seed in place of mixed nuts.

Storage:

• For the best texture, serve immediately. If needed, refrigerate leftovers in a covered container and use within 1 day. Store the granola separately to help keep it crisp.