Recipes

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Tangy Cabbage

Ingredients:

1 Tbsp oil
1/2 cup onion, chopped
1 tsp garlic, chopped
1/4 tsp salt
1 tsp black pepper
1 cup water
1/4 cup apple cider vinegar
1 large cabbage, chopped

Instructions:

In a large skillet on medium-high heat, heat oil.
Add onion, garlic, salt, pepper, water, and apple cider vinegar.
Cook for about 1 minute.
Stir in cabbage, and cook for 5 minutes, stirring continuously.
Reduce heat to low-medium and simmer for about 7 minutes.
Stir occasionally.
Serve hot.

Youtube Tutorial

Sunshine Wraps

Ingredients:

1 cup cooked chicken, chopped
2/3 cup mandarin oranges
1/4 cup diced onion
1/2 cup diced celery1-1/2 Tbsp mayonnaise
1 tsp soy sauce
1/2 tsp garlic powder
1/4 tsp pepper
2 medium tortillas
4 medium lettuce leaves

Instructions:

In a medium bowl, mix celery, onion, mayonnaise, soy sauce, garlic powder, and pepper.
Gently mix in chicken and orange segments.
Lay tortilla on clean cutting board or large plate.
Place 2 lettuce leaves on each tortilla, adjusting to keep them inside the tortilla.
Place 1/2 of chicken mixture on the lettuce in the middle of each wrap.
Roll the tortillas into a wrap and cut in half.

Spring Spread

Ingredients:

4 ounces low fat cream cheese, softened or whipped
1/2 carrot, grated
1/2 red bell pepper, finely diced
2 green onions, finely diced
1 tablespoon fresh herbs, chopped
1 teaspoon lemon or lime juice

Instructions:

Mix all ingredients in a bowl, and stir with a rubber spatula until combined and creamy.
Spread on whole grain crackers and enjoy.
Can also be spread on a whole grain tortilla and sliced into mini pinwheel sandwiches.
Source: Food Smarts curriculum, Leah's Pantry

Youtube Tutorial

Spicy Panzanella

Source: “Good and Cheap: A SNAP Cookbook” by Leanne Brown

Ingredients:

2 small field cucumbers or
1 English cucumber
2 medium tomatoes, chopped
4 slices day-old bread
2 tbsp olive oil
1 jalapeno, finely chopped
2 tbsp chopped tomato
Salt and pepper, to taste
Juice of 1 lime

Instructions:

Vegetable Prep:
- If using field cucumbers, peel to remove tough skin.
- For English cucumbers, you can leave the skin on.
- Chop cucumbers into bite size pieces.
- Reserve about 2 tbsp of the chopped tomato to use in the dressing, but combine the rest of the tomatoes with the chopped cucumber in a large bowl.
- Sprinkle generously with salt and pepper, toss and set aside.

Dressing Prep:
- In a small saucepan over medium heat, add a few drops of olive oil.
- Add jalapeno until sizzles, about a minute, then add reserved chopped tomato and a tablespoon of water.
- Cook about 2 minutes.
- Season with salt and pepper.
- Once the liquid has evaporated, turn off head and dump the jalapeno-tomato mixture onto your cutting board.
- Chop very finely and return to pan, with the heat off.
- Add the lime juice and 2 tablespoons olive oil.
- Stir to combine, and adjust seasons as desired.

Chop or tear the bread into bite-sized pieces.
Toast it in a skillet over medium heat, tossing occasionally, until chunks are toasty on all sides.
Add the bread and the dressing to the vegetables and stir to combine.
Let the salad sit a few minutes to soak up the dressing, then serve.

Youtube Tutorial

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 serrated 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: 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.

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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!

Stone Fruit

Stone fruits are great sources of: 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.

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.