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

Beans

Beans are great sources of: Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women. - Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body. - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Magnesium helps with muscle function and energy production.

Instructions:

How to Store:
- Keep beans in an airtight container in a cool, dry, dark place.
- Beans can last up to 1 year.
- Store cooked beans in a covered container in the refrigerator for up to 5 days.
- You can also freeze cooked beans in an airtight container for up to 6 months.
How to Cook:
- If cooking dry beans, soaking them for 6-8 hours (overnight) before cooking will reduce cooking time.
- Drain well
- Put beans in a large pot with 2 inches of water to cover them
- Bring to a boil and skim off any foam that forms.
- Once the water is boiling, reduce heat to a simmer.
- Cook for 1-2 hours; when the beans are easily mashed with a fork, they're done.
- Don't add salt as this toughens the beans.
- You can add bay leaves, cumin, or other spices to flavor the beans.

Avocado

Avocados are great sources of: Vitamin E protects cells in our body from damage and keeps our immune system healthy. - Vitamin K helps our bodies heal quickly. - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Healthy fats are good for our skin and brain, and help us feel satisfied after a meal.

Instructions:

Choose avocados that are firm but give slightly when pressed with a finger.
These are ripe and ready to eat.
If you buy a hard avocado, leave it on your counter for a couple days to allow it to ripen.
Store unripe avocados at room temperature on the counter for 2-4 days.
Refrigerate when ripe for up to 5 days.
Cut avocado in half lengthwise around the pit.
Quickly hit the pit with a sharp knife and twist to free the pit.
Discard.
Cube or slice each half, then scoop out with a spoon or knife.
Eat as is or add to salad, sandwiches, or spread on toast.

Acorn Squash

Instructions:

Wash squash, cut it in half, and scoop out seeds with a spoon.
Bake skin side down in a 400 degree oven for 45-60 minutes.
Squash is ready when a knife easily pierces through.
Scoop out flesh and mash with butter and salt - or fill the center and eat like a baked potato.

Rambutan

Rambutans are a tropical fruit with a sweet flavor similar to a grape.
Rambutans are rich in carbohydrates, lipids, phosphorus, vitamin C, niacin, iron, calcium, copper, protein, and fiber.

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Instructions:

To eat a rambutan, use a sharp knife to cut a shallow sliver into the rind or chop off the tip of the fruit where the stem connects.
Gently tear the skin open to expose the fruit and squeeze it out of the shell.
Avoid the large, bitter seed in the middle; some people simply bite the flesh off the pit, however, you can use a knife to cut around the diameter of the fruit and then peel the fruit off the pit (this is helpful when using rambutan in recipes).

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