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.

Eggplant

Eggplants are great sources of several vitamins & minerals, as well as gut-healthy fiber!

Instructions:

Eggplant is a glossy black vegetable that has white flesh with a meaty texture.
Choose eggplants that have shiny, smooth skin without bruises or blemishes.
Eggplants are sensitive to temperature and should be stored in the refrigerator.
Do not cut an eggplant before you store it since it will go bad quickly.
For a less bitter tasting eggplant, sprinkle it with salt after cutting into pieces and let it sit for 30 minutes.
This will pull out some of the water and make it less likely to absorb a lot of oil while cooking.
Rinse the eggplant afterwards to remove most of the salt.
Eggplant can be baked, roasted, steamed, or sautéed.
If baking whole, pierce the eggplant several times with a fork.
Bake at 350˚F for 15-25 minutes.
Test for doneness by inserting a knife or fork.

Apples

Apples are great sources of: 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.

Instructions:

How to Store:
- Apples stay fresh for 5-7 days at room temperature or 2-3 weeks in the refrigerator.
- Refrigerate unwashed apples in a plastic bag with holes.
- Throw away any spoiled apples since they will cause the others to spoil too.
- Wash apples before eating.
How to Eat:
- Eat whole or cut into pieces after removing stem, core, and seeds.
- Cook and mash to make applesauce.
- Bake in oven for dessert.
- Use lemon juice to keep sliced apples from turning brown.