Recipes

• 1 cup leafy greens, such as spinach or kale
• ½ banana
• 1 cup chopped apple, fresh or frozen
• 1 cup strawberries, fresh or frozen
• 1 cup berries, fresh or frozen
• 1 cup milk or milk alternative

• Add the greens, banana, fruit, and milk to a blender.
• Blend until smooth and creamy.
• Add a small amount of water if needed to reach your desired consistency.
• Serve immediately.

Nutrition Highlight:

• Leafy greens provide vitamins, minerals, fiber, and beneficial plant compounds. Fruit adds fiber, vitamins, and natural sweetness, while milk or a milk alternative can provide protein, calcium, and other nutrients.

Make It Your Own:

• Choose one or a combination of the available fruits. Fresh or frozen fruit can be used, and frozen fruit will make the smoothie thicker and colder. If you're new to adding greens to smoothies, spinach has a mild flavor that blends easily with fruit. Use whatever milk or milk alternative you have available.

Storage:

• For the best taste and texture, serve immediately. Refrigerate leftovers in a covered container and use within 1 day. Stir or shake well before serving.

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

• Spread peanut butter evenly over the tortilla.
• Sprinkle with cinnamon. Add raisins or chopped nuts, if using.
• Place the peeled banana in the center of the tortilla.
• Roll the tortilla tightly around the banana.
• Slice into 8 pieces.

Nutrition Highlight:

• Whole wheat tortillas provide fiber and complex carbohydrates, while peanut butter adds protein and healthy fats. Banana provides potassium and natural sweetness, and optional raisins and nuts add additional fiber and nutrients.

Make It Your Own:

• Use any nut or seed butter you have available. Try sunflower seed butter for a nut-free option. Add toppings such as oats, chopped dried fruit, or a small sprinkle of seeds. For a different twist, use a flavored whole-wheat tortilla.

Storage:

• For the best texture, serve immediately. If needed, refrigerate leftovers in a covered container and use within 1 day.

• 1 cup lentils, rinsed
• ¾ cup water
• ½ teaspoon salt
• ¼ teaspoon ground black pepper, optional
• ¼ teaspoon garlic powder, optional
• ½ cup chopped onion
• 1 can (14.5 ounces) low-sodium tomatoes
• 2 medium carrots, thinly sliced
• ½ cup shredded cheddar cheese

• Preheat oven to 350°F.
• In a 2-quart casserole dish, combine lentils, water, salt, black pepper, garlic powder, onion, and tomatoes.
• Cover tightly with a lid or aluminum foil.
• Bake for 30 minutes.
• Remove from the oven and add the sliced carrots. Stir to combine.
• Cover and bake for an additional 30 minutes, or until the lentils and carrots are tender.
• Remove the cover and sprinkle shredded cheddar cheese evenly over the top.
• Bake uncovered for 5 minutes, or until the cheese is melted.
• Serve warm.

Nutrition Highlight:

• Lentils provide plant-based protein and fiber, which can help support fullness and digestive health. Carrots and tomatoes add nutrients such as beta-carotene and vitamin C, while cheddar cheese provides calcium and additional protein.

Make It Your Own:

• Use fresh, frozen, or canned vegetables based on what you have available.
• Add other vegetables such as bell peppers, zucchini, or spinach.
• Substitute mozzarella or another shredded cheese for cheddar.
• For extra flavor, add dried herbs such as oregano, basil, or Italian seasoning.
• Use regular canned tomatoes if low-sodium tomatoes are not available.

Storage:

• Refrigerate leftovers in an airtight container for up to 4 days. Reheat thoroughly before serving.

• 2 cups quick oats
• 1 teaspoon cinnamon
• 2 tablespoons chia seeds, optional
• 1 apple, finely chopped or grated
• ½ teaspoon salt
• ½ cup peanut butter
• 1 teaspoon vanilla extract
• 1 teaspoon lemon juice
• 2 tablespoons honey

• In a large mixing bowl, combine the oats, cinnamon, chia seeds, apple, and salt.
• In a separate microwave-safe bowl, combine the peanut butter, vanilla, lemon juice, and honey.
• Microwave the peanut butter mixture for 40 seconds, then stir until smooth and well combined.
• Pour the peanut butter mixture into the oat mixture and stir until everything is evenly combined.
• Scoop out bite-sized portions and roll each portion into a ball.
• Refrigerate for 1 hour before serving.

Nutrition Highlight:

• Oats, apples, and chia seeds provide fiber, which supports digestive health and helps you feel full. Peanut butter and chia seeds also provide protein and healthy fats, making these energy bites a satisfying snack.

Make It Your Own:

• Use any nut or seed butter in place of peanut butter.
• Add raisins or other chopped dried fruit for extra sweetness.
• Add chopped nuts or seeds for more crunch.
• Adjust the cinnamon to taste for a stronger apple-pie flavor.
• If the mixture is too dry to roll, add a small amount of peanut butter or water until it reaches a workable consistency.

Storage:

• Store in an airtight container in the refrigerator for up to 5 days.