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.

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.

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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