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

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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