Recipes

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Peach Bread Pudding

Prep Time: 15 minutes

Cook Time: 55 minutes

Servings: 12

Ingredients:

1 baguette or crusty French bread loaf (about 1 lb)
2 cups peaches, fresh, canned, or frozen
5 eggs
¾ cup brown sugar, packed
2 tablespoons flour
1 teaspoon cinnamon
4 cups milk
2 teaspoons vanilla
Butter or nonstick cooking spray, for greasing the baking dish

Instructions:

Preheat the oven to 350°F.
Lightly grease a 13 × 9-inch glass baking dish with butter or nonstick cooking spray.
Cut the bread into 1-inch cubes. Spread the bread evenly in the baking dish.
Add the peaches and gently toss to combine.
In a large bowl, whisk together the eggs, brown sugar, flour, and cinnamon.
Whisk in the milk and vanilla.
Pour the mixture evenly over the bread and peaches.
Gently press the bread down with a spatula to help it absorb the liquid.
Let stand for about 10 minutes, or until the bread is soaked through.
Bake for about 55 minutes, or until puffed and golden and a knife inserted into the center comes out clean.
Allow to cool slightly and serve warm.

Nutrition Highlight:

Peaches provide vitamins, minerals, and fiber, while eggs and milk provide protein and calcium. Using whole-grain bread can add more fiber to the recipe.

Make It Your Own:

Use fresh, frozen, or canned peaches, or substitute other fruit such as apples, pears, or berries. Day-old bread works especially well and can help reduce food waste. For an extra treat, top with a small scoop of vanilla ice cream.

Storage:

Refrigerate leftovers in a covered container for 3–4 days. Reheat until heated through.

Orange Glow Smoothie

Prep Time: 5 minutes

Cook Time: None

Servings: 2

Ingredients:

1 banana, peeled
1 cup fresh orange juice
½ cup frozen mango
1 carrot, chopped

Instructions:

Add the banana, orange juice, mango, and carrot to a blender.
Blend until smooth.
Serve immediately.

Nutrition Highlight:

Oranges provide vitamin C, while carrots and mango are rich in carotenoids that the body can use to make vitamin A. Banana adds potassium and fiber.

Make It Your Own:

Use whatever fruits and vegetables you have available. Fresh or frozen fruit can be used, and canned fruit can be substituted when appropriate. Add a little water or extra juice if needed to reach your preferred consistency.

Storage:

For the best taste and texture, serve immediately. Refrigerate leftovers in a covered container and use within 1 day. Stir or shake well before serving.

Okra Omelette

Prep Time: 10 minutes

Cook Time: 15–20 minutes

Servings: 4

Ingredients:

2 eggs
2 cups okra, thinly sliced (about ½ lb)
¼ cup green onion, finely chopped
1 teaspoon garlic powder
½ teaspoon black pepper
½ teaspoon salt
¼ cup cornstarch
⅛ teaspoon chili powder, optional
4 teaspoon canola oil

Instructions:

In a mixing bowl, beat the eggs.
Add the okra, green onion, garlic powder, black pepper, salt, chili powder, if using, and cornstarch. Gently stir until well combined.
Heat the canola oil in a 12-inch skillet over medium heat.
Scoop about 3 tablespoons of the okra mixture into the skillet and gently form it into a small patty.
Add 2–3 more patties to the skillet, leaving space between them so the sides do not touch.
Cook for 3–4 minutes on each side, or until golden brown and cooked through.
Remove the patties from the skillet and place them on a paper towel-lined plate to drain.
Repeat with the remaining mixture, adding more oil to the skillet as needed.
Serve warm.

Nutrition Highlight:

Okra provides fiber, vitamin C, vitamin K, and other beneficial plant compounds. Eggs add protein and nutrients such as choline and vitamin B12.

Make It Your Own:

Use whatever vegetables you have available. Try adding finely chopped bell peppers, onions, corn, or other vegetables. Adjust the seasonings to your taste, and use fresh or frozen okra when available.

Storage:

Refrigerate leftovers in a covered container for 3–4 days. Reheat in a skillet, air fryer, or microwave until heated through.

Oat Energy Bites

Prep Time: 10 minutes

Cook Time: None

Servings: 12

Ingredients:

1 cup old-fashioned oats
2 tablespoons honey
⅔ cup creamy peanut butter
½ cup semi-sweet chocolate chips
½ cup ground flaxseed, optional

Instructions:

Add the oats, honey, peanut butter, chocolate chips, and ground flaxseed to a large bowl.
Stir until all ingredients are well combined.
Chill the mixture in the refrigerator for 30 minutes.
Roll the mixture into bite-sized balls.
Store in the refrigerator until ready to eat.

Nutrition Highlight:

Oats provide whole grains and fiber, while peanut butter and flaxseed provide protein, healthy fats, and additional fiber. Flaxseed also provides omega-3 fatty acids.

Make It Your Own:

If you don’t have ground flaxseed, simply leave it out. Try sunflower seed butter or another nut or seed butter in place of peanut butter. Raisins, dried cranberries, chopped dates, or other dried fruit can be used instead of or in addition to chocolate chips.

Storage:

Store in an airtight container in the refrigerator for up to 1 week.

Youtube Tutorial

Spaghetti Squash

Spaghetti squash is a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full.

● B Vitamins – Help our bodies use energy fromfood.

● Vitamin C – Helps keep our immune system strong and helps our bodies heal quickly.

● Beta-carotene – Converts to vitamin A, which helps keep our eyes working, our immune system strong, and our cells growing.

● Manganese – Helps support healthy bones andhelps our bodies use nutrients from food.

● Potassium – A type of electrolyte that helps build muscle and keeps your heart healthy.

Instructions

How to store:

● Keep whole spaghetti squash in acool, dry place.

● Store away from direct sunlight.

● Once cut, cover and store in the refrigerator.

● Use cut squash within several days.

How to prepare:

● Wash the squash, cut it in half lengthwise, and scoop out the seeds with a spoon.

● For oven cooking, drizzle the insidewith a little olive oil and sprinkle with salt and pepper.

● Place the halves cut-side down on abaking sheet and roast at 400°F for about 30–45 minutes, until tender.

● For microwave cooking, place the squash cut-side down in a microwave-safe dish with ½ cup of water. Microwave for about 15 minutes, or until the flesh is tender.

● Once cooked and slightly cooled, use a fork to gently pull out the spaghetti-like strands.

● Do not overcook, or the squash maybecome soggy.

● Use spaghetti squash in place ofpasta.

● Serve with tomato sauce, pesto, cheese, or meatballs.

● Stuff the squash shell with cheese, vegetables, or chicken and bake again.

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Okra

Okra is a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full. Eating enough fiber has also been shown to support heart health.

● Vitamins A, B, C, and K – Help support healthy immune function, healing, and other important body functions.

● Folate – Helps our tissues grow and ourcells work. It is especially important during pregnancy.

Instructions

How to store:

● Choose okra that is bright green andfirm.

● Avoid okra that is moldy, limp, ordried out.

● Keep okra in a plastic bag in the refrigerator for 2–3 days.

How to prepare:

● Wash okra with cold water before cooking.

● Toss okra with a small amount of Olive oil and salt before roasting, grilling, baking, broiling, or air frying.

● Use okra in gumbo, curries, sautés, soups, or as a side dish.

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Mango

Mangoes are a great source 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 that helps build muscle and keeps your heart healthy.

Instructions

How to store:

● Store unripe mangoes at room temperature until they are ripe.

● Once ripe, mangoes can be stored inthe refrigerator for several days.

● Store cut mango in a covered container in the refrigerator.

How to prepare:

● Rinse mangoes under cool runningwater and scrub with a brush or rub with your hands.

● Dry with paper towels or let airdry.

● Hold the mango with the stem at the top and slice down just to the side of the stem.

● Make another slice parallel to the first on the other side of the stem, creating two halves with the pit in the center.

● Make vertical and horizontal cuts ineach half to create a grid, without cutting through the skin.

● Use a knife, spoon, or glass to scoop out the mango cubes.

● Alternatively, use the tip of a sharp knife to make 4–6 shallow cuts in the skin from the top almost to the stem end.

● Peel back the skin like a banana and eat around the pit.

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Lentils

Lentils are a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full.

● Protein – Helps build and maintain muscles, bones, skin, and other tissues.

● Folate – Helps tissues grow and cells work.

● Iron – Helps our bodies make healthy blood cells.

Instructions

How to store:

● 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.

How to prepare:

● Lentils are quick and easy to cookand do not require soaking.

● Wash lentils and pick out anydebris.

● Drain and put them into a pot.

● Use a ratio of 1 cup of lentils to 2cups of water.

● Add seasonings if desired, but donot add salt yet.

● Bring to a rapid simmer over medium-high heat, then reduce to a low simmer.

● Cook uncovered for 20–30 minutes.

● Lentils are done as soon as they aretender.

● Strain and add salt, if desired.

● Serve warm over brown rice or coldover a green salad.

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