Recipes

Ingredients

●       1 bag dried pinto beans

●       1 onion

●       2 garlic cloves

●       Salt, to taste

●       Olive oil, for frying

●       Water, as needed

Note: You do not have to soak dried beansbefore cooking them. However, soaking the beans overnight for 8–12 hours cancut the cooking time by about half.

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1. Rinse the pinto beans and     remove any damaged beans or debris.
2. Place the beans in a large pot.     Add the onion and garlic cloves, then cover the beans with plenty of     water.
3. Bring the water to a boil, then     reduce the heat to low. Cover and simmer until the beans are very soft and     can be easily mashed with a spoon.
4. Remove the onion and garlic     from the pot.
5. Add the cooked beans to a     blender along with a small amount of the cooking liquid.
6. Blend until smooth, adding more     cooking liquid as needed to reach your desired consistency.
7. Season with salt to taste.
8. For refried beans, heat a small     amount of olive oil in a skillet over medium heat.
9. Add the blended beans and cook,     stirring occasionally, until heated through and thickened to your desired     consistency.
10. Serve warm.

Using Canned Beans

1. Drain and rinse 2–3 (15-ounce)     cans of pinto beans.
2. Heat a small amount of olive     oil in a skillet over medium heat.
3. Add the beans, onion, and     garlic. Cook until the onion and garlic are softened.
4. Add a small amount of water and     mash the beans with a potato masher or fork.
5. Continue cooking and stirring     until the beans reach your desired consistency.
6. Season with salt to taste.

NutritionHighlight

Pintobeans provide plant-based protein, fiber, iron, and other importantnutrients. Fiber can help support healthy digestion and help you feel full andsatisfied. Beans are also an affordable ingredient that can be used in manydifferent meals.

MakeIt Your Own

Usethe beans as a filling for tacos, burritos, or tostadas, or serve themalongside rice and vegetables. Add cumin, chili powder, garlic powder, or otherseasonings for extra flavor.

Storage

Refrigerateleftovers in a covered container and use within 3–4 days. You can also freezecooked beans for later use.

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Ingredients

●       4 tomatoes

●       1 handful fresh cilantro

●       2 jalapeños

●       2 serrano peppers

●       ½ onion

●       2 garlic cloves

●       1 tablespoon olive oil

●       Salt and black pepper, to taste

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For roasted salsa:

1. Rinse the tomatoes, cilantro, jalapeños, serrano     peppers, onion, and garlic.
2. Preheat     the oven to 400°F.
3. Place     the tomatoes, jalapeños, serrano peppers, onion, and garlic on a baking     sheet.
4. Lightly     drizzle the vegetables with olive oil.
5. Roast     for about 15–20 minutes, turning the vegetables halfway through, until     they are softened and lightly charred.
6. Remove     from the oven and let the vegetables cool slightly.
7. Remove     the stems from the peppers.
8. Add     the roasted vegetables and cilantro to a blender or food processor.
9. Blend     until the salsa reaches your desired consistency.
10. Season with salt and black pepper to taste.

For boiled salsa:

1. Rinse the tomatoes, cilantro, jalapeños, serrano     peppers, onion, and garlic.
2. Place     the tomatoes, jalapeños, serrano peppers, onion, and garlic in a pot and     cover with water.
3. Bring     to a boil, then cook for about 10–15 minutes, or until the vegetables are     softened.
4. Drain     the vegetables and let them cool slightly.
5. Remove     the stems from the peppers.
6. Add     the cooked vegetables and cilantro to a blender or food processor.
7. Blend     until the salsa reaches your desired consistency.
8. Season with salt and black pepper to taste.

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• ½ cup plain low-fat yogurt
• 1 tablespoon peanut butter
• 1 tablespoon honey
• ¼ teaspoon cinnamon

• Add all ingredients to a small bowl.
• Whisk until smooth and well combined.
• Serve with fruit or graham crackers.

Nutrition Highlight:

• Yogurt provides protein and calcium, while peanut butter adds protein and healthy fats. Pairing the dip with fruit adds fiber, vitamins, and minerals.

Make It Your Own:

• Use whatever fruit you have available for dipping, whether fresh, frozen, or canned. Try a different nut or seed butter in place of peanut butter or adjust the amount of honey and cinnamon to taste.

Storage:

• Store covered in the refrigerator for up to 3 days. Stir before serving.

• 1 cup whole-wheat flour
• 2 teaspoons baking powder
• ¼ teaspoon salt
• 1 egg
• 1 cup milk
• 1 tablespoon canola oil or melted butter, optional
• Oil or butter for greasing the pan

• In a medium bowl, mix the flour, baking powder, and salt.
• In a separate bowl, whisk together the egg and milk. Stir in the melted butter or oil, if using.
• Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix; a few small lumps are okay.
• Lightly grease the skillet and heat over medium-low heat.
• Pour about ¼ cup of batter onto the skillet for each pancake.
• Cook until the pancake begins to bubble and the edges look dry, then flip.
• Cook for about 2–3 minutes more, or until the center is cooked through.
• Repeat with the remaining batter.

Nutrition Highlight:

• Whole-wheat flour provides more fiber than refined white flour, while the egg and milk add protein. Choosing whole grains can help make meals more filling.
• Make It Your Own
• Use whatever fruit you have available to top your pancakes, such as fresh, frozen, or canned apples, bananas, berries, or peaches. If you don't have milk, try using another type of milk you have available. Add cinnamon or other spices for extra flavor.

Storage:

• Store leftover pancakes in an airtight container in the refrigerator for up to 3 days. Pancakes can also be frozen and reheated for a quick breakfast.