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.

Carrots

Carrots are great sources of: Beta carotene is converted to Vitamin A which keeps our eyes working, our immune system strong, and our cells growing.Antioxidants help protect our cells from damage due to normal body functions and environmental factors.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. Vitamin K 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.

Instructions:

How to StoreCarrots can be stored for several weeks.
Store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel.
Keep them away from apples, pears, potatoes, and other fruits and vegetables.
Don't store on the counter at room temperature.

Cantaloupe

Cantaloupes are Great Sources of: Vitamin C & Beta Carotene keep our immune systems strong and help our bodies heal quickly.Fiber & Water help with healthy digestion, and keep us feeling full and hydrated. Fiber is good for our hearts, too!Folate, or folic acid, helps our tissues grow and our cells work.Potassium, a type of electrolyte, helps build muscle and keeps our heart healthy.

Instructions:

Ready to eat when color is light yellow-orange with little to no green.
Ripe cantaloupe should smell sweet and a little musky.
To eat, cut in half length-wise.
Scoop and discard seeds.
Remove rind with knife and cut in medium-small chunks.
Best served chilled.

Cabbage

Cabbage is a great source of : Vitamin C helps keep our immune system strong. Vitamin K helps our bodies heal quickly.

Instructions:

How to store: Keep cabbage in refrigerator drawer.
Store covered or wrapped in plastic wrap, especially after cutting.
Can be kept for several weeks or until it begins to turn brown and mushy.
How to use: Can be eaten raw.
Use in salads or cole slaw.
Remove the outer leaves and rinse head of cabbage before cutting.
Cabbage can be cooked many ways.
If it becomes wilted, it may be freshened by soaking in cold water before cooking.
Saute in a skillet, roast in the oven, or add to soups, stews, or stir-fry.

Butternut Squash

This winter squash is a great source of fiber, vitamins, minerals, and antioxidants.

Instructions:

How to Roast:Slice the squash in half and scoop out the seeds.
Peel the skin or leave it on and scoop out flesh after baking.
Cut the squash into cubes of roughly the same size, then toss with olive oil, salt and any other seasoning you'd like to add.
Arrange on a lined oven tray in a single layer, then roast at 400 degrees for 40 minutes, giving cubes a stir halfway through.
Butternut squash can be used in a variety of dishes.
It is often roasted, baked, or pureed for soups, sauces, and casseroles.
Can be used in salads, pasta dishes, breads, and desserts.