Recipes

• 1 ripe banana
• 1 cup quick oats
• ⅓ cup raisins or dried cranberries

• Preheat the oven to 350°F.
• In a medium bowl, mash the banana with a fork.
• Add the oats and dried fruit. Stir until well combined.
• Form the mixture into small cookie patties and place on a lightly greased baking sheet.
• Bake for 15–20 minutes, or until the cookies are firm and lightly golden.
• Allow to cool before serving.

Nutrition Highlight:

• Oats are a whole grain and provide dietary fiber, B vitamins, and minerals. Banana and dried fruit add natural sweetness and additional nutrients.
• Make It Your Own
• Use raisins, dried cranberries, chopped dates, or another dried fruit. You can also add cinnamon or another warm spice for extra flavor. If using old-fashioned oats, pulse them briefly in a blender or food processor for a finer texture.

Storage:

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

• 1 tablespoon vegetable oil
• 1 onion, diced
• 2 cloves garlic, finely chopped
• 2 zucchini or summer squash, diced, fresh or frozen
• 1 cup corn, fresh or frozen
• 2 bell peppers, diced
• ½ teaspoon black pepper
• ½ teaspoon salt, or less to taste
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 (16-ounce) can low-sodium pinto beans, drained and rinsed
• 1 (16-ounce) can low-sodium black beans, drained and rinsed
• 1 (16-ounce) can low-sodium red beans, drained and rinsed
• 1 (30-ounce) can low-sodium diced tomatoes

• In a large pot, heat the vegetable oil over medium heat.
• Add the onion and garlic and cook for about 2 minutes, until softened.
• Add the zucchini or summer squash, corn, and bell peppers. Cook for about 5 minutes, until the vegetables begin to soften.
• Stir in the black pepper, salt, chili powder, cumin, beans, and diced tomatoes.
• Bring the chili to a boil, then reduce the heat.
• Cover and simmer for 20–25 minutes, stirring occasionally.
• Serve warm.

Nutrition Highlight:

• Beans provide plant-based protein and fiber, while the vegetables provide vitamins, minerals, and additional fiber. Using several types of beans and vegetables makes this a filling, nutrient-rich meal.

Make It Your Own:

• Use whatever beans and vegetables you have available. Substitute different types of canned beans or use fresh, frozen, or canned vegetables when appropriate. Add leftover chicken, turkey, or another protein if you have it available. Adjust the chili powder and seasonings to your taste.

Storage:

• Allow leftovers to cool before storing. Store in a covered container in the refrigerator for up to 3–4 days or freeze for longer storage.

• 1 tablespoon oil
• ½ cup chopped onion
• 1 teaspoon chopped garlic
• ¼ teaspoon salt
• 1 teaspoon black pepper
• 1 cup water
• ¼ cup apple cider vinegar
• 1 large cabbage, chopped

• Heat the oil in a large skillet over medium-high heat.
• Add the onion, garlic, salt, black pepper, water, and apple cider vinegar. Cook for about 1 minute.
• Stir in the cabbage and cook for about 5 minutes, stirring continuously.
• Reduce the heat to low-medium and simmer for about 7 minutes, stirring occasionally, until the cabbage is tender.
• Serve warm.

Nutrition Highlight:

• Cabbage is a good source of vitamin C and provides fiber and other nutrients. Adding vegetables to meals is a simple way to increase fiber and nutrient variety.

Make It Your Own:

• Use whatever vegetables you have available. Try adding carrots, bell peppers, onions, or other leafy vegetables. If you don't have apple cider vinegar, another type of vinegar can be used. Adjust the vinegar, salt, and pepper to taste.

Storage:

• Refrigerate leftovers in a covered container and use within 3–4 days. Reheat thoroughly before serving.

• 1 cup cooked chicken, chopped
• ⅔ cup mandarin oranges
• ¼ cup diced onion
• ½ cup diced celery
• 1½ tablespoons mayonnaise
• 1 teaspoon soy sauce
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• 2 medium tortillas
• 4 medium lettuce leaves

• In a medium bowl, combine the celery, onion, mayonnaise, soy sauce, garlic powder, and black pepper.
• Gently stir in the chicken and mandarin oranges.
• Place a tortilla on a clean cutting board or large plate.
• Place 2 lettuce leaves in the center of each tortilla.
• Divide the chicken mixture evenly between the two tortillas and place it over the lettuce.
• Fold in the sides of each tortilla, then roll it tightly into a wrap.
• Cut each wrap in half and serve.

Nutrition Highlight:

• Chicken provides protein, while mandarin oranges and vegetables add vitamins, minerals, and fiber. Combining protein, fruits, and vegetables in a wrap makes a balanced and convenient meal.

Make It Your Own:

• Use whatever fruits and vegetables you have available. Try apples, grapes, raisins, shredded carrots, cabbage, or bell peppers in place of or alongside the mandarin oranges and celery. Use a tortilla, pita, bread, or lettuce leaves as your wrap or base. If you don't have chicken, try tuna, beans, or another cooked protein.

Storage:

• Refrigerate leftovers in a covered container and use within 3–4 days. For best texture, store the chicken mixture separately and assemble the wraps just before serving.