Recipes

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Tomato White Bean Soup

Ingredients:

2 tsp olive oil
4 cloves garlic, minced
15 oz can white beans, drained
24 oz low sodium vegetable juice, such as V
82 tbsp prepared horseradish, optionalblack pepper, to taste

Instructions:

In a pot, heat olive oil and garlic.
Cook until fragrant, about two minutes.
Blend beans and vegetable juice until smooth.
If you do not have a blender, mash beans with a fork and stir into the vegetable juice.
Add the vegetable juice and bean mixture to the garlic and heat well.
Add horseradish if desired and black pepper to taste.
Enjoy.
NOTE: Can also be made in a rice cooker or crock pot.
tomato and white bean soup

Youtube Tutorial

Three Sisters Salad

Ingredients:

15 ounces beans, such as black, kidney, or garbanzo, drained and rinsed
11 ounces corn, frozen, thawed or
1 cup fresh
1 zucchini, chopped
1 tablespoon cilantro, chopped
2 tablespoons lime juice
1 jalapeno pepper, seeds removed and finely chopped (optional)

Instructions:

Drain beans.
Add in corn, zucchini, cilantro, lime juice, and jalapeno.
Stir to combine.
Serve right away or refrigerate.

Youtube Tutorial

Three Ingredient Cookies

Ingredients:

1 ripe banana
1 cup quick oats
1/3 cup raisins or dried cranberries

Instructions:

In a bowl, add banana, oats, and dried fruit.
Mix by hand or with a fork.
Form into cookie patties and place on lightly greased cookie sheet (or microwave-safe plate.)
Bake in oven @ 350 degrees for 15-20 minutes or in a microwave for 30 seconds to 1 minute.
It is recommended we make half our grains (bread, pasta, rice, tortillas, etc.) WHOLE for added nutrients and health benefits.
Whole grains are complex carbohydrates and sources of dietary fiber, several B vitamins, and minerals.
Check nutrition labels for the word "whole" in the ingredient list (ex. whole wheat, whole oats.) Other sources of whole grains are brown rice, quinoa, wild rice, and bulgur.
Whole Grains

Three Bean Chili

Ingredients:

1 tablespoon Vegetable Oil
1 Onion diced
2 cloves Garlic finely chopped
2 Zucchini diced (fresh or frozen) or
2 Summer Squash diced
1 cup Corn fresh or frozen
2 Bell Peppers diced
1/2 teaspoon Black Pepper
1/2 teaspoon Salt (feel free to use less)
1 tablespoon Chili Powder
1 teaspoon Ground Cumin
16 ounce can Pinto Beans low-sodium, drained and rinsed
16 ounce can Black Beans low-sodium, drained and rinsed
16 ounce can Red Beans low-sodium, drained and rinsed
30 ounces Diced Tomatoes low-sodium

Instructions:

In a large pot, heat vegetable oil over medium heat. Add onion and garlic then cook until soft, about 2 minutes. Add zucchini or squash, corn, and bell peppers then cook until soft, about 5 minutes. Stir in remaining ingredients and bring to a boil.
Reduce heat, cover, and simmer for 20 to 25 minutes, stirring occasionally.
Serve immediately or cool completely then store in the refrigerator or freezer.

Tomatoes

Tomatoes are a great source of: Vitamins A & C - help our bodies heal and stay healthy.Fiber - helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.Potassium - a type of electrolyte, helps build muscle and keeps your heart healthy. Lycopene - gives tomatoes their red color. It keeps our eyes healthy and protects our cells from damage caused by normal body functions and environmental factors.

Instructions:

Choose tomatoes with bright red color and smooth skin.
Store in a cool, dark place, stem-side down.
Storing tomatoes in the refrigerator will change the flavor and texture.
Best left on counter.
When ripe, will keep for several days.
Rinse well in clean water before eating or cooking.
Use a serraded knife to cut; remove the core and stem.
Eat raw, baked, broiled, grilled, or sauteed; microwave covered for 3-4 minutes.

Summer Squash

Summer Squash is a great source of:

Instructions:

Choose squash small to medium in size with shiny, tight skin.
Comes in many varieties and can be substituted for each other in cooking.
Unlike winter squash, you can eat the skin and seeds in summer squash.
Store at room temperature on the counter, rather than in the refrigerator.
Will stay good for 1-4 days.
Wash and trim ends when ready to eat.
Squash can be eaten raw, grilled, boiled, steamed, sautéd, or roasted.
Just toss lightly in canola or olive oil, salt, pepper & enjoy!
B Vitamins help our cells grow and stay healthy.
Vitamin C keeps our immune system strong and helps our bodies heal quickly.
Riboflavin is a B vitamin that helps our body change carbohydrates into energy and is important for body growth and eye health.

Stone Fruit

Vitamin A keeps our eyes working, our immune system strong, and our cells growing.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.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. Stone fruits are great sources of:

Instructions:

What are Stone Fruits? How to StoreLet firm fruit ripen on the counter.
Once fruit is ripe, store in refrigerator for 1 week.
Wash before eating.
Can be eaten raw.
Remove or avoid pit.
Roast in oven at 350˚ for 15-20 minutes and top with cinnamon and vanilla yogurt for a delicious dessert.
How to Eat

Spaghetti Squash

Instructions:

How to Cook (Oven): Prep it: Wash squash, cut it in half longways, and scoop out seeds with a spoon.
Season: Drizzle inside with a little olive oil and sprinkle with salt and pepper.
Bake: Place halves cut-side down on a baking sheet.
Roast in a 400°F oven for about 30-45 minutes until tender.
Check: A fork should slide in easily-but don't overcook or it gets soggy.
Shred: Once it cools a bit, use a fork to gently pull out the spaghetti-like strands.
A winter squash with flesh turns into long, noodle-like strands when cooked -like spaghetti!
How to Cook (Microwave):Cut in half lengthwise, scoop out seeds.
Place cut side down in microwave safe dish with 1/2 cup water.
Microwave for 15 minutes or until flesh is tender.
Use fork to shred into strands.
High in Fiber, vitamin C, B vitamins, beta-carotene, potassium, and manganese.
Use it in place of pasta: serve with tomato sauce, pesto, cheese, or meatballs.
Stuff the squash shell with cheese, veggies, or chicken and bake again.