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.
sunshine wrap

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 tomatosalt and pepper, to tastejuice of
1 lime

Instructions:

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.
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.
This is your dressing.
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.
Dressing:

Youtube Tutorial

Okra

Okra is a great source of: Fiber - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy, too.Vitamins A, B, C, & K, which are vital for immune health and healing.Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women.

Instructions:

Choose okra that is bright green and firm.
Avoid okra that is moldy, limp, or dried out.
Keep okra in a plastic bag in fridge for 2-3 days.
Before cooking, wash with cold water.
Toss okra with a small amount of olive oil and salt before roasting, grilling, baking, broiling, or air frying.
Use in gumbo, curries, sautes. soups, or as a side dish.

Mango

Mangoes 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.Vitamin E protects cells in our body from damage and keeps our immune system healthy.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy.

Instructions:

How to Prepare: Clean mangoes by rinsing under cool running water and scrubbing with a brush or rubbing with your hands.
Dry with paper towels or air dry.
While holding the mango with the stem at the top, slice down just to the side of the stem.
Then make another slice, parallel to the first, on the other side of the stem.
Your goal is to create two halves, leaving the pit in the center slice.
Next, add vertical and horizontal cuts to each half to create a grid, without slicing all the way through the skin.
Finally, use a knife, spoon, or glass to scoop out the cubes of mango.
OR: You can also remove the skin by using the tip of a sharp knife to make 4-6 shallow cuts in the skin from the top almost to the stem end of the mango.
Peel back the skin as you would a banana and eat around the pit.

Lentils

Lentils are great sources of: Fiber Folate, or folic acidIron Protein

Instructions:

Store dried lentils in an airtight container in a cool, dry, dark place.
Dried lentils can last for up to 1 year.
Store cooked lentils in an airtight container in the refrigerator for up to 1 week.
Lentils are quick and easy to cook and don't require soaking.
Wash lentils and pick out any debris.
Drain and put them into a pot.
Use a ratio of 1 cup of lentils to 2 cups of water.
Add seasonings if desired, but don't add salt yet.
Bring to a rapid simmer over med-high heat and then reduce to a low simmer.
Cook uncovered for 20-30 minutes.
Lentils are done as soon as they're tender.
Strain and add salt, if desired.
Serve them warm over brown rice or cold over a green salad.

Hot Peppers

Hot peppers 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.

Instructions:

Look for firm, shiny, bright colored peppers with no browning or soft spots.
Store peppers in plastic bag in refridgerator for 3-4 days.
Cut off the stem and halve the pepper; remove seeds and membrane to decrease the heat.
Sauté or roast.
You can also microwave peppers in covered dish with a little water for 4-6 min or until tender.
Jalapeño, Habanero, Serrano, Anaheim, Chilies