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
Ingredients:serves 4

Instructions:

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.
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!
Skillet Instructions:
Make in a skillet or rice cooker!

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)
Ingredients:serves 6

Instructions:

Put everything except optional ingredients into a slow cooker.
Cook on low for 8-9 hours, or high for 4-
Serve with yogurt, sour cream, or cheese on top.
Rice Cooker Directions Combine everything in a rice cooker and cook. for one or two cycles, until the beans are as tender as you like them.
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

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

Instructions:

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