Recipes

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Breakfast Cookies

Ingredients:

2 cups oats
1 1/4 cups applesauce
1/2 cup peanut butter
1/4 cup mix-ins of choice (raisins, dried cranberries, chocolate chips, etc)

Instructions:

Preheat oven to 350 degrees.
Mix all ingredients together.
Spoon cookies onto baking sheet.
Bake for 12 minutes.
This whole grain recipe can be customized with any mix-ins or seasonings you desire, using entirely shelf-stable pantry ingredients.

Youtube Tutorial

Beans and Rice

Ingredients:

2 cups Rice uncooked, preferably brown
30 ounce can Dark Red Kidney Beans rinsed
3 cloves Garlic minced
2 teaspoons Cajun Seasoning
3 stalks Celery chopped
2 Onions chopped
2 Green Bell Peppers chopped
4 cups Water
Salt, pepper, & sprinkle with hot sauce to taste

Instructions:

Rice Cooker Method:
Place all ingredients in the rice cooker. Cook for one cycle. (Cook time can vary depending on rice cooker.)
When done cooking, fluff with a fork and season to taste.
Slow Cooker Method:
Place all ingredients except rice in slow cooker. Cook for 4 hours on high.
Stir. Add rice and cook for 2-1/2 hours more.
When done cooking, fluff with a fork and season to taste.

Basic Green Smoothie

Ingredients:

1 cup Greens such as spinach or kale
1/2 Banana
1 cup Apple chopped or
1 cup Strawberries fresh or frozen or
1 cup Berries fresh or frozen
1 cup Milk or milk substitute

Instructions:

Place all ingredients in a blender in the order listed.
Blend until smooth and creamy. Add a little water if desired for a thinner smoothie.
Chef's TipsIf using greens in a drink sounds weird to you, try spinach. You will barely taste it once mixed with fruits.
Use frozen fruit for a thicker, colder smoothie.

Youtube Tutorial

Banana Sushi

Ingredients:

1 whole wheat tortilla, 8-inch
2 tablespoons peanut butter
1 banana, peeled
Cinnamon, to taste
1 tablespoon raisins, optional
1 tablespoon nuts, chopped, optional

Instructions:

Serves 2 - adjust quantity as needed
Spread peanut butter across tortilla.
Sprinkle raisins or nuts, if using, on the peanut butter.
Shake cinnamon on top of peanut butter.
Place peeled banana in middle of tortilla.
Roll the tortilla tightly.
Slice into 8 pieces and serve.

Youtube Tutorial

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.

Serving Archer, Baylor, Clay, Foard, Haskell, Jack, Knox, Montague, Throckmorton, Wichita, Wilbarger, Young County

P.O. Box 623
Wichita Falls, TX 76307 . 1230 Midwestern Parkway Wichita Falls, TX 76302
wfafb@wfafb.org
940-766-2322

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