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 cinnamon
Salt 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 1 3/4 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.

Beans

Beans are great sources of: Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women. - Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body. - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Magnesium helps with muscle function and energy production.

Instructions:

How to Store:
- Keep beans in an airtight container in a cool, dry, dark place.
- Beans can last up to 1 year.
- Store cooked beans in a covered container in the refrigerator for up to 5 days.
- You can also freeze cooked beans in an airtight container for up to 6 months.
How to Cook:
- If cooking dry beans, soaking them for 6-8 hours (overnight) before cooking will reduce cooking time.
- Drain well
- Put beans in a large pot with 2 inches of water to cover them
- Bring to a boil and skim off any foam that forms.
- Once the water is boiling, reduce heat to a simmer.
- Cook for 1-2 hours; when the beans are easily mashed with a fork, they're done.
- Don't add salt as this toughens the beans.
- You can add bay leaves, cumin, or other spices to flavor the beans.

Avocado

Avocados are great sources of: Vitamin E protects cells in our body from damage and keeps our immune system healthy. - Vitamin K helps our bodies heal quickly. - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Healthy fats are good for our skin and brain, and help us feel satisfied after a meal.

Instructions:

Choose avocados that are firm but give slightly when pressed with a finger.
These are ripe and ready to eat.
If you buy a hard avocado, leave it on your counter for a couple days to allow it to ripen.
Store unripe avocados at room temperature on the counter for 2-4 days.
Refrigerate when ripe for up to 5 days.
Cut avocado in half lengthwise around the pit.
Quickly hit the pit with a sharp knife and twist to free the pit.
Discard.
Cube or slice each half, then scoop out with a spoon or knife.
Eat as is or add to salad, sandwiches, or spread on toast.

Acorn Squash

Instructions:

Wash squash, cut it in half, and scoop out seeds with a spoon.
Bake skin side down in a 400 degree oven for 45-60 minutes.
Squash is ready when a knife easily pierces through.
Scoop out flesh and mash with butter and salt - or fill the center and eat like a baked potato.

Rambutan

Rambutans are a tropical fruit with a sweet flavor similar to a grape.
Rambutans are rich in carbohydrates, lipids, phosphorus, vitamin C, niacin, iron, calcium, copper, protein, and fiber.

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Instructions:

To eat a rambutan, use a sharp knife to cut a shallow sliver into the rind or chop off the tip of the fruit where the stem connects.
Gently tear the skin open to expose the fruit and squeeze it out of the shell.
Avoid the large, bitter seed in the middle; some people simply bite the flesh off the pit, however, you can use a knife to cut around the diameter of the fruit and then peel the fruit off the pit (this is helpful when using rambutan in recipes).

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