Recipes

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Yogurt Dip

Ingredients:

1/2 cup plain low-fat yogurt
1 Tablespoon peanut butter
1 Tablespoon honey
1/4 teaspoon cinnamon

Instructions:

In a small bowl, combine all ingredients and whisk until smooth.
Enjoy with fruit or graham crackers.

Youtube Tutorial

Whole Wheat Pancakes

Ingredients:

1 cup whole-wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 egg
1 cup milk
1 tablespoon canola oil optional or
1 tablespoon butter melted, optional
Oil or butter for greasing the pan

Instructions:

Using a skillet to serve 4
- Put oil or butter in skillet and heat for a moment on medium-low.
- In a bowl, mix together dry ingredients.
- Whisk eggs and milk, then stir in 1 tablespoon melted butter or oil, if using.
- Spoon 1/4 cup batter into the hot skillet.
- Once pancake is bubbling and dry around the edges, flip it.
- Cook for about 3 minutes more, or until the center of the pancake is completely dry.
- Repeat until the batter is finished.

Using a rice cooker to serve 4
- Grease a rice cooker with butter or oil.
- Mix other ingredients well in a bowl.
- Pour batter into the rice cooker.
- Cook for 1-2 cycles, or until the cake is dry in the middle.
- Remove dish from rice cooker and flip it onto a plate.
- Slice the pancake in 4 and serve.
- Top with apples, bananas, or berries!

White Chicken Chili

Ingredients:

32 oz chicken broth
2 cans cannelini or great northern beans, drained and rinsed
2 cups shredded chicken
4 oz canned chopped green chiles1-1/2 tsp ground cumin
1/4 tsp pepper
8 oz shredded Jack cheese
3/4 cup sour cream

Instructions:

In a medium saucepan, mix chicken broth, beans, chicken, chiles, cumin, and pepper over medium heat.
Bring to a boil, then reduce heat.
Simmer, uncovered, for 10 minutes, stirring occasionally.
Gradually add cheese, stirring until melted.
Remove from heat, stir in sour cream.
Enjoy

White Bean Chili

Ingredients:

1/2 Onion chopped
2 cloves Garlic minced
1 Carrot large, chopped in small pieces
1 pound White Corn frozen
28 ounces Great Northern White Beans low-sodium, drained, and rinsed
2 Green Chili Peppers fresh and minced
1 cup Water or
1 cup Chicken Broth low-sodium
3 tablespoons Lemon Juice
1 1/2 teaspoons Cumin
2 teaspoons Oregano dried of Salt to taste of Black Pepper to taste of Plain Yogurt (optional)

Instructions:

Using a slow cooker to serve 6
- Put everything except optional ingredients into a slow cooker.
- Cook on low for 8-9 hours, or high
- Serve with yogurt, sour cream, or cheese on top.

Using a rice cooker to serve 6
- Combine everything in a rice cooker and cook. for one or two cycles, until the beans are as tender as you like them.
Using the stovetop to serve 6
- Cook onion in a little oil over medium heat.
- Add garlic and cook for two minutes.
- Put remaining ingredients in pot. Cook on medium heat for 30 minutes.

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 acid), iron, and 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 refridegerator 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