Gateway Greener Recipe Book

Our gardeners have a lot of experience planting and cultivating vegetables, but enjoy cooking and eating them as well! Though fresh veggies are delicious (and healthy!) all by themselves, sometimes we like to get a little more creative. Our Gateway Greener-approved recipes will help you make the most of your harvest. We love finding new ways to prepare veggies and other healthy foods.

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September Recipes

 

Eggplant Pizzas

4-6 Servings

Nutrient Analysis: Calories: 119, Total Fat: 7.6 g, Protein: 8.1 g, Carbohydrate: 5.3 g, Dietary Fiber: 2.2 g, Sodium: 484 mg

 

Ingredients:

  • 2 large eggplant, sliced 1 inch thick
  • 24 oz jar tomato sauce
  • 20 slices provolone cheese, mozzarella works too
  • 3-4 oz fresh cherry tomatoes, sliced
  • 1 cup fresh spinach
  • 1/2 tsp himalayan salt, or sea salt
  • Pepper flakes, optional

 

Directions:

1.Preheat your oven to 425 F. In twobaking trays arrange the sliced eggplants. Sprinkle the salt and bake for 15-20 minutes.

2.Remove the bake eggplant from the oven and turn your broiler on. Spread 1 tablespoon of tomato sauce over each eggplant round followed by one slice of provolone. Arrange some fresh spinach and cherry tomatoes over the cheese and broil for 3-5 minutes. Make sure you keep a close look while the eggplant is under the broiler as they can burn really fast.

Source: www.eatgood4life.com

Did you know: Eggplants are part of the nightshade family, along with tomatoes, potatoes, and peppers.


 

Pan-Seared Brussel Sprouts with Cranberries & Pecans

4 Servings

Nutrient Analysis: Calories: 229

Ingredients:

  • 1 pound brussels sprouts, de-stemed and halved
  • ⅔ cup fresh cranberries
  • ⅓ cup gorgonzola cheese, crumbled
  • ⅓ cup pecans
  • ½ cup barley
  • 1 tablespoon maple syrup
  • 1 tablespoon balsamic vinegar
  • Olive oil
  • Salt & pepper

Directions:

1.Prepare barley according to package instructions.

2. Heat brussels sprouts, cranberries, and olive oil in a skillet over medium heat.

3. Season with salt & pepper. Cook for 8-10 minutes.

4. Add balsamic vinegar and maple syrup. Stir to coat and remove from heat.

5. Toss barley, sprouts, cranberries, and pecans in a large bowl. Top with gorgonzola.

Source: rachelschultz.com

Nutrition Note: Though they haven’t enjoyed the most positive reputation, Brussel sprouts are growing in popularity. This is partly due to its fantastic nutrient contributions, including vitamin C, vitamin K, and plenty of fiber. To achieve the best flavor and retain the most nutrients, try roasting and pan frying instead of boiling.


 

Fresh Tomatillo Salsa

6-8 Servings. Nutrient Analysis: Calories: 26, Total Fat: 1 g, Protein: 1 g, Carbohydrate: 5 g, Dietary Fiber: 1 g, Sodium: 244 mg

Ingredients:

    • pound tomatillos (husks removed), washed and quartered
    • 1/2 small red onion, chopped
    • 1 jalapeno chile (ribs and seeds removed, for less heat), coarsely chopped
    • 1 cup fresh cilantro
    • 3 tablespoons fresh lime juice
    • Coarse salt

 

Directions:

  1. In a food processor, combine tomatillos, onion, jalapeno, and cilantro with lime juice. Pulse until finely chopped; season with salt. Serve with chips, over seared fish, or with eggs.

Source: www.marthastewart.com

Cook’s Note: Tomatillos may be stored at room temperature for a couple of days, or in a paper bag in the refrigerator for up to a week. Remove the husk just before use and rinse thoroughly.

August Recipes

Mini Bell Pepper Chicken Nachos

4 servings as appetizer

 

Ingredients:

  • 1 teaspoon vegetable oil
  • 2 cloves garlic, minced
  • 6 green onions, sliced, white parts and green parts separated
  • 1 1/2 cups shredded cooked chicken
  • 1 teaspoon chili powder
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon onion powder
  • 1/8 teaspoon crushed red pepper flakes
  • 1/8 teaspoon dried oregano
  • 1/4 teaspoon paprika
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup salsa
  • salt and pepper to taste
  • 1 pound mini bell peppers
  • 1 1/2 cups shredded cheddar/Monterey jack cheese blend
  • 1/4 cup sliced black olives
  • 1/2 large tomato, diced
  • 1/4 cup cilantro

Directions:

1. Heat oven to 350 degrees.

2. Heat the oil in a 12 inch non-stick skillet over medium heat. Add garlic and the white parts of the green onions and cook and stir 1 minute. Stir in chili powder, garlic powder, red pepper flakes, oregano, paprika, cumin, salt and pepper; cook 30 seconds, stirring constantly. Add chicken and toss until all ingredients are well coated and chicken is warm, about 1-2 minutes. Remove from heat and stir in salsa. Season to taste with additional salt and pepper if necessary.

3. Slice the ends off each mini bell pepper and slice in half lengthwise. Remove seeds and ribs and press each half open so the peppers are as flat as possible. Arrange close together in a single layer on a large baking sheet.

4. Spoon chicken mixture evenly over pepper halves. Top with black olives and cheese mixture. Bake nachos for 10 minutes, or until cheese has melted. Remove from oven, top with tomatoes, cilantro, and remaining green onions. Serve.

Source: sweetpeaskitchen.com

Cook’s tip: To save time, substitute a prepared store-bought rotisserie chicken for the chicken prepared in this recipe.


 

Chocolate Zucchini Cakes with Walnuts

12 Servings. Nutrient Analysis: Calories: 320, Total Fat: 17 g, Protein: 4 g, Carbohydrate: 47 g, Dietary Fiber: 2 g, Sodium: 90 mg

 

Ingredients:

  • 1/2 cup (1 stick) unsalted butter, melted and cooled
  • 1 cup sugar
  • 1 large egg
  • 24 walnut halves
  • 1 cup all-purpose flour
  • 1 cup finely grated zucchini (from 1 medium zucchini)
  • 1/4 cup unsweetened cocoa powder
  • 1/2 cup (3 ounces) bittersweet chocolate, chopped, or chocolate chips
  • 3 tablespoons sour cream
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pure vanilla extract
  • Nonstick cooking spray

 

Directions:

1. Preheat oven to 350 degrees. In a large bowl, stir together butter, sugar, salt, and egg until combined. Add vanilla, zucchini, and sour cream and stir until incorporated. Sift flour and cocoa powder into bowl and stir until combined. Stir in chocolate.

2. Spray two mini muffin pans with cooking spray. Fill each cup with 2 tablespoons batter and top with a walnut. Bake until a toothpick inserted in center of a muffin comes out clean, 15 to 17 minutes. Let muffins cool slightly in pans on wire racks before serving.

Source: www.marthastewart.com

Cook’s Tip: For best flavor, choose small to medium sized zucchini. Larger zucchinis may develop a less appetizing taste.


 

Mint & Melon Salad

6 Servings. Nutrient Analysis: Calories: 79, Total Fat: 0 g, Protein: 1 g, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sodium: 21 mg

 

Ingredients:

  • Half of a watermelon, scooped with a melon baller
  • Half of a large cantaloupe, scooped with a melon baller
  • Half of a large honeydew melon, scooped with a melon baller
  • 2 Tablespoons honey
  • 3 Tablespoons finely chopped mint

 

Directions:

1. Place scooped melon balls in a large bowl.

2. Drizzle with honey and toss to coat the melon.

3. Sprinkle with chopped fresh mint and toss again.

4. Chill before serving.

Source: www.stylemepretty.com

Tip: Try freezing melon balls to use as ice cubes in your drinks. Great in punch, champagne, and plain water, melon balls will chill your drink while adding a hint of flavor and color to your drink.


Obsessively Good Avocado Cucumber Salad

2-4 Servings. Nutrient Analysis: Calories: 136, Total Fat: 9 g, Carbohydrate: 13 g

 

Ingredients:

  • 3/4 to 1 pound seedless cucumber, washed and chopped into chunks
  • 2 thin or 1 regular scallions, thinly sliced
  • 1 large avocado, pitted and diced
  • 2 tablespoons mayonaise
  • Juice of half a lime, plus more to taste
  • Salt and hot sauce (we used Sriracha) to taste
  • Chopped cilantro or flat-leaf parsley to garnish

 

Directions:

Combine cucumber, scallions and avocado in a bowl. Whisk together mayo, lime and seasonings, adjusting levels to taste. Drizzle salad with dressing and garnish with cilantro or parsley. Repeat again tomorrow.

Source: www.smittenkitchen.com

Did you know?: Water infused with cucumber hydrates, tastes great, and provides added vitamins and minerals to your drinking water. Try adding cucumbers to your water today!

July Recipes

Simple Skillet Green Beans

4 to 6 Servings. Nutrient Analysis: Calories: 47, Total Fat: 1 g, Protein: 2 g, Carbohydrate: 8 g, Dietary Fiber: 4 g, Sodium: 158 mg

Ingredients

  • 1 teaspoon oil or butter
  • 1 pound fresh green beans, ends trimmed
  • 3/4 cup low-sodium chicken or vegetable broth
  • Salt and pepper to taste

Directions

1. In a large 12-inch nonstick skillet, heat the oil or butter over medium heat. Add the green beans and cook for 2-3 minutes, stirring often, to crisp up the edges of the beans just slightly.

2. Pour in the broth and bring the beans/broth to a simmer. Cover the skillet and cook anywhere from 6-10 minutes, depending on how tender you like your green beans. Keep an eye on the skillet – if it is simmering too vigorously and the liquid evaporates out, add a bit more as needed.

3. Season with salt and pepper to taste and serve immediately

Source: www.melskitchencafe.com

Cooking tip: Avoid overcooking your beans! Cooked beans, should still be somewhat firm and have a bright green color. If your beans become mushy or begin to turn brown, they’ve also lost nutrients from overcooking. Choose steaming over boiling, and limit your cook time to retain the most nutrients and flavor. This applies to other vegetables, too!


 

Corn and Blueberry Salad

6 Servings. Nutrient Analysis: Calories: 152, Total Fat: 6 g, Protein: 4 g, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sodium: 211 mg

Ingredients

  • fresh sweet corn, husked
  • cup fresh blueberries
  • cucumber, sliced
  • ¼ cup finely chopped red onion
  • ¼ cup chopped fresh cilantro
  • jalapeno pepper, seeded and finely chopped*
  • tablespoons lime juice
  • tablespoons olive oil
  • tablespoon honey
  • ½teaspoon ground cumin

Directions

1. In Dutch oven bring salted water to boiling. Add corn. Cook, covered, 5 minutes, or until tender. When cool enough to handle, cut corn from cobs.

2. In a serving bowl combine corn, blueberries, cucumber, red onion, cilantro, and jalapeno. For dressing, in screw-top jar combine lime juice, oil, honey, cumin, and 1/2 tsp. salt. Cover; shake well to combine. Add to salad; toss. Cover and refrigerate overnight (up to 24 hours). Makes 6 to 8 servings.

Source: www.bhg.com

Did you know?: More than 92 million acres of corn is grown in the USA every year! Source: www.agrmc.org

 


Salt & Vinegar Potato Galette

6 to 8 servings

Ingredients:

  • 1 large onion
  • 1/4 c butter
  • 1 tb kosher salt, plus more to taste
  • 2 medium potatoes (about 1 lb), thinly sliced (1/8 inch)
  • 1/2 c white vinegar, plus more to taste
  • 2 tb chopped chives
  • black pepper, to taste
  • 1/2 lb your favorite pie dough
  • 1 large egg
  • 1/2 c shredded parmesan

 

Directions:

1. Set your oven to 375.

2. Begin caramelizing onion in 2 tablespoons of butter and a pinch of salt, cooking over medium heat while completing other tasks. Place your sliced potatoes, 1 tablespoon of salt, and 1/2 cup of vinegar in a large pot. Fill it with cold water until the water covers the potatoes by an inch or so. Bring this to a boil and then let it sit somewhere between a healthy simmer and a low boil for 15 minutes, gently stirring occasionally.

3. Strain your potatoes and pat them dry. Get your remaining 2 tablespoons of butter heating in a skillet over medium high heat, and then fry your potatoes in batches, for about 5 minutes each. Try to avoid overlapping in the pan for this step.

4. Toss your potatoes with the chives, black pepper, and additional salt and vinegar to taste.

5. Roll your pie dough out into a 12- or 13-inch circle and place it on a baking sheet lined with parchment. Whip up your egg with a splash of water and brush it onto the dough, leaving a 2-inch perimeter. In the center of the dough, layer up your toppings in this order: a sprinkle of cheese, the onions, a sprinkle of cheese, half of the potatoes, a sprinkle of cheese, the other half of the potatoes, any additional chives or black pepper. Brush the edges with egg and then fold them up around the potatoes. Brush the outside edges with egg, sprinkle with salt, and bake until the pie crust is nicely browned. You could start checking for doneness at about 25 minutes, but it’s one of those things that you can keep in the oven for up to about 20 or 30 minutes more, depending on how you like your crust.

6. Let cool slightly and enjoy!

Source: mynameisyeh.com

Cooking tip: A galette is essentially a pie built without a pie pan. It appears more rustic, but may be simpler for pie novices. Though not suitable for liquid fillings, any solid filling may work well in this form. Try your favorite pie filling, sweet or savory, as a galette.


 

Pasta Carbonara with Leeks and Lemons

4 Servings

Ingredients:

  • Coarse salt and ground pepper
  • 6 slices bacon, cut crosswise into 1-inch pieces
  • 4 leeks (white and light-green parts only), halved lengthwise, rinsed well, and thinly sliced
  • 3/4 pound short pasta, such as campanelle or orecchiette
  • 2 large eggs
  • 1/2 ounce Parmesan, grated (1/4 cup), plus more for serving (optional)
  • 1 tablespoon finely grated lemon zest, plus 1 tablespoon lemon juice
  • 1/2 cup fresh parsley leaves, coarsely chopped (optional)

 

Directions:

1. Set a large pot of salted water to boil. In a large skillet, cook bacon over medium heat, stirring occasionally, until crisp, 8 to 10 minutes. With a slotted spoon, transfer bacon to paper towels to drain. Pour off all but 2 tablespoons fat from skillet. Add leeks, season with salt and pepper, and cook, stirring often, until leeks are golden brown, about 10 minutes.

2. Add pasta to pot and cook according to package instructions. Reserve 1/4 cup of the pasta cooking liquid. In a large bowl, whisk together eggs, Parmesan, and lemon zest and juice. Whisk 1/4 cup pasta water into egg mixture.

3. Drain pasta and immediately add to egg mixture, along with bacon, leeks, and parsley. Season with salt and pepper and stir to combine. Sprinkle with more cheese if desired and serve immediately.

Source: www.alexandracooks.com

Cooking tip: The French term ‘mise en place’ means ‘putting in place’, and refers to getting your ingredients ready before you get started on your recipe. This practice is especially helpful when making carbonara. Have your egg mixture ready early so that you can add it quickly to the pasta while it’s at its hottest. This will allow the egg to cook through thoroughly, resulting in a creamier sauce.


 

Low Fat Baked Onion Rings

2 Servings

Nutrient Analysis: Calories: 74.7, Total Fat: 0.6 g, Protein: 2.9 g, Carbohydrate: 14.7 g, Dietary Fiber: 1.6 g 

 

Ingredients:

  • 1 medium onion, sliced into 1/4 inch rings
  • 2 1/4 cups low fat buttermilk
  • 1/2 cup panko bread crumbs
  • 1/4 cup Italian seasoned whole wheat bread crumbs
  • 1/4 cup crushed corn flake crumbs
  • salt to taste
  • olive oil baking spray

 

Directions:

1. Placeslices of onion in a shallow dish. Pour the buttermilk over the top and let them soak for about 1 – 2 hours, refrigerated.

2. Preheatoven to 450 degrees. Line baking sheet with parchment paper or foil.

3. Combinepanko, bread crumbs and corn flakes and place half of the crumbs in a large dish, season with salt. Reserve the rest for when the first batch is used up. This should help avoid clumping and they should stick better to the onions.

4. Dipeach soaked onion ring into the crumb mixture; coat well. Place rings onto two cookie sheets. Lightly spray with oil. Bake about 12 minutes or until golden brown. Serve
Source: www.skinnytaste.com
Nutrition Note: Onions are high in vitamin C, low in calories, and rich in flavor, making them a great addition to many dishes. Raw or cooked, onions can add significant flavor without increasing the sodium content of your meal.


 

June Recipes

Mustardy Kale Salad with Roasted Sweet Potato and Apple

4 Servings

 

Ingredients

  • 2 sweet potatoes (about 2 pounds), cut into 3/4-inch pieces
  • 6tablespoons olive oil
  • kosher salt and black pepper
  • 3tablespoons fresh lemon juice
  • 2tablespoons Dijon mustard
  • 2bunches Tuscan or lacinato kale or 1 medium bunch curly kale, thick stems removed and leaves torn into bite-size pieces (about 10 cups)
  • 1Pink Lady or Honeycrisp apple, thinly sliced
  • 1/4cup chopped roasted almonds
  • 4ounces shaved pecorino

 

Directions

1.      Heat oven to 400° F. Toss the sweet potatoes with 2 tablespoons of the oil and ¼ teaspoon each salt and pepper on 2 rimmed baking sheets.

2.      Roast, rotating the sheets and tossing the potatoes halfway through, until lightly browned and tender, 18 to 20 minutes. Let cool slightly.

3.      Meanwhile, whisk together the lemon juice, mustard, the remaining 4 tablespoons of oil, and ¼ teaspoon each salt and pepper in a large bowl.

4.      Add the kale and rub together with clean hands to tenderize and coat the leaves. Add the apple, almonds, and sweet potatoes and toss to combine.

5.      Serve the salad topped with the shaved pecorino.

 

Source: www.realsimple.com

Did you know: One of the benefits of physical fitness is that you sleep better?  Not getting enough sleep is associated with gaining extra weight!  Want to help maintain a healthy weight?  Get enough sleep!


 

Spaghetti with Collard Greens and Lemon

4 Servings

Nutrient Analysis: Calories: 472, Total Fat: 17 g, Protein: 15 g, Carbohydrate: 70 g, Dietary Fiber: 13 g, Sodium: 603 mg

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 2 garlic cloves, sliced
  • 1/4 teaspoon red-pepper flakes
  • 1 bunch collard greens (12 ounces), ribs removed, thinly sliced
  • 1/4 cup pine nuts, toasted
  • Grated zest of 1 lemon, plus more for serving
  • 2 tablespoons fresh lemon juice
  • Coarse salt
  • 12 ounces whole-grain spaghetti, such as farro
  • 1/4 cup finely grated Pecorino Romano, for serving

 

Directions:

1. Heat oil in a large skillet over medium heat. Add garlic and red-pepper flakes; cook until tender, about 1 minute. Add collard greens and cook, stirring, until tender, about 5 minutes. Remove from heat; stir in pine nuts and lemon zest and juice. Season with salt.

2. Meanwhile, cook spaghetti in a pot of boiling salted water until al dente, according to package instructions. Reserve 1 cup pasta water; drain pasta.

3. Add pasta and reserved water to skillet, tossing to coat. Serve immediately, garnished with lemon zest and sprinkled with cheese.

 

Source: www.marthastewart.com

Nutrition Note: Collards are a fantastic source of vitamins A and K, both of which contribute to different areas of health. Include greens as a regular part of your diet to reap the benefits!


 

Roasted Cabbage Wedges

4 Servings

Nutrient Analysis: Calories: 89, Total Fat: 4 g, Protein: 3 g, Carbohydrate: 14 g, Dietary Fiber: 6 g, Sodium: 41 mg

Ingredients:

    • 1 tablespoon plus 2 more tablespoons extra-virgin olive oil
    • 1 medium head green cabbage, cut into 1-inch-thick rounds
    • Coarse salt and ground pepper
    • 1 teaspoon caraway or fennel seeds

 

Directions:

Preheat oven to 400 degrees. Brush a rimmed baking sheet with 1 tablespoon extra-virgin olive oil. Place 1 medium head green cabbage, cut into 1-inch-thick rounds, in a single layer on sheet and brush with 2 tablespoons oil. Season with coarse salt and ground pepper and sprinkle with 1 teaspoon caraway or fennel seeds. Roast until cabbage is tender and edges are golden, 40 to 45 minutes.
Source: www.marthastewart.com

Nutrition Note: Cabbage is a cruciferous vegetable, like broccoli and cauliflower. Vegetables from this family are a great source of special plant compounds called phytochemicals that may reduce your risk for cancer. Include these veggies as a regular part of your diet for good health!


 

Cheesy Broccoli Bites

4 Servings

Nutrient Analysis: Calories: 357, Total Fat: 13 g, Protein: 16 g, Carbohydrate: 43 g, Dietary Fiber: 3g, Sodium: 451 mg

 

Ingredients:

    • 2 cup chopped broccoli
    • 2 large Eggs
    • 1/2tsp Salt
    • 1/2cup Panko crumbs
    • 1/2cup shredded Parmesan Cheese, fresh
    • 2 tbsp olive oil

 

Directions:

  1. Steam 2 cups of broccoli
  2. Add broccoli, egg, salt, panko or bread crumbs, and parmesan cheese to a food processor.
  3. Blend just till chopped finely.
  4. Using 1 tablespoon at a time, form into balls.
  5. Heat oil in a skillet.  Drop balls of broccoli mixture into pan.  Flatten with a spatula and cook until both sides are crispy.

Cooking Tip: Panko crumbs are Japanese breadcrumbs. They are coarser than regular breadcrumbs, and add a crunchy texture. Though available at most grocery stores, panko crumbs may be regular breadcrumbs if panko are unavailable.

Nutrition Note: Try these as a snack or side as a tasty, healthier alternative to tater tots or French fries.

May Recipes

Roasted Cauliflower & Chickpeas with Dijon Vinaigrette

2-4 servings

Nutrient Analysis: Calories: 474, Total Fat: 24 g, Protein: 18 g, Carbohydrate: 48 g, Dietary Fiber: 15 g, Sodium: 835 mg

Ingredients:

  • 1 head cauliflower
  • 1 (15oz) can chickpeas, rinsed and drained
  • 2 tbsp dijon mustard
  • 3 tbsp extra virgin olive oil
  • 5 tbsp red wine vinegar
  • pinch of salt
  • pinch of pepper
  • 1/3 cup parsley, chopped

Instructions

1. Preheat oven to 400 degrees.

2. Cut the cauliflower into small florets.

3. Place the cauliflower and chickpeas onto a large baking sheet and toss with 1 tbsp olive oil and a pinch of salt and pepper.

4. Roast for about 45 minutes, until cauliflower and chickpeas are nicely browned.

5. In the meantime, whisk together the mustard, 2 tbsp oil, vinegar and a pinch of salt and pepper.

6. When the vegetables are done roasting, take them out of the oven. While they are still warm, toss them with the dressing in a large bowl.

7. Add in the parsley and toss to combine.

8. Serve and enjoy!
Fun Fact: Though we’re probably most familiar with the white variety, cauliflower comes in many different colors, including orange, purple, green, and chartreuse. Each has a slightly different flavor and will provide different nutrients. Try out a new color and see which is your favorite!

Source: www.thewheatlesskitchen.com


Summer Beet Stacks

4 Servings

Nutrient Analysis: Calories: 449, Total Fat: 44 g, Protein: 9 g, Carbohydrate: 11 g, Dietary Fiber: 3 g, Sodium: 242 mg

Ingredients

  • 4 beets, small to medium sized
  • 4 ounces goat cheese
  • 1/2 cup walnuts, chopped
  • 1/4 cup balsamic vinegar
  • 1/2 cup walnut oil
  • 1 tablespoon fresh thyme leaves, roughly chopped
  • salt & pepper

Directions

Preheat oven to 350º F.

1. Scrub, rinse and pat beets dry then rub with a small amount of olive oil and wrap tightly in foil (two beets per foil packet).  Roast for 1 to 1 1/2 hours until beets are tender and easily pierced with a knife.  Allow to slightly cool then carefully remove skin.  (The beets will stain your hands and clothing! So I use rubber gloves.)  Set aside.

2. In a small, dry frying pan toast walnuts until slightly browned.  Set aside.

3. In a small bowl, whisk together balsamic vinegar and walnut oil then season with salt and pepper to taste.  Set aside.

4. Once skin is removed slice beets width-wise into three or four sections (depending on the size of the beet.)

5. In layers, alternate beet slices and crumbled goat cheese.  Drizzle stacks with balsamic walnut oil vinaigrette, fresh thyme leaves and the toasted walnuts.
Nutrition Note: Beets aren’t only good for the root. The leaves are delicious, too! Beet greens are an incredible source of vitamins K and A. Lightly sauté greens with a bit of olive oil and season with salt and pepper for an additional tasty dish.

Source: wendyseewendydo.blogspot.com

 


 

Spinach and Ricotta Stuffed Shells

Servings: 4

Nutrient Analysis: Calories: 449, Total Fat: 18 g, Protein: 24 g, Carbohydrate: 46 g, Dietary Fiber: 4 g

Ingredients:

    • 18 jumbo pasta shells (about 6 ounces)
    • 1/2 teaspoons olive oil
    • 1/4 medium onion, finely chopped
    • 4 ounces fresh chorizo, crumbled
    • 1 15 – ounce can crushed tomatoes
    • 3/4 teaspoon sugar
    • 1/4 teaspoon salt plus additional for seasoning
    • 1/4 teaspoon freshly ground black pepper plus additional for seasoning
    • Olive oil cooking spray
    • 2 cups (about 2 ounces) baby spinach, finely chopped
    • 1 cup low-fat ricotta
    • 1/2 cup shredded part-skim mozzarella
    • 1 egg white, lightly beaten

 

Directions:

1. Cook shells according to package directions; rinse under cold water, drain and pat dry.

2. Meanwhile, heat oil in a large saucepan over medium heat. Add onion and chorizo and cook until browned, about 5 minutes. Drain all but 1 1/2 teaspoons drippings and return pan to stove. Add tomatoes and sugar and season with salt and pepper to taste; simmer until sauce is slightly thickened, about 10 minutes. Set aside.

3. Preheat the oven to 375 degrees and coat a 9-by-9-inch baking dish with cooking spray.

4. Combine spinach, cheeses, egg white and 1/4 teaspoon each salt and pepper in a large bowl. Spoon half the tomato sauce into prepared dish. Stuff each shell with 1 heaping tablespoon filling and arrange stuffed shells in baking dish. Spoon remaining sauce over shells and cover with aluminum foil. Bake until pasta is cooked through and sauce begins to bubble, about 30 minutes. Let rest 5 to 10 minutes before serving.

Nutrition Note: Spinach is an excellent source of iron, but it’s difficult for our bodies to obtain without a little help in the form of vitamin C. When eating spinach and other leafy greens, try to include vitamin C from citrus fruits, bell peppers, or tomatoes to make sure your body absorbs the most iron.

Source: www.fitnessmagazine.com


Pea Pesto Crostini

Servings: 4-6

Ingredients:

  • 10 oz green peas, blanched if fresh, thawed if frozen
  • 1 garlic clove
  • ½ cup grated parmesan
  • 1 Teaspoon kosher salt
  • ¼ Teaspoon freshly ground black pepper

For the crostinis:

  • 8 ½ slices of whole grain baguette
  • 1/3 cup olive oil
  • 8 cherry or grape tomatoes, halved

Directions:

For the pea pesto: Pulse together the peas garlic, parmesan, 1 teaspoon of salt and ¼ teaspoon of pepper in a food processor until combined.

1. With the machine running, slowly add the olive oil until well combined, about 1 to 2 minutes.

2. Season with additional salt and pepper if needed. Transfer to a small bowl and set aside.

3. For the crostini: Preheat a stovetop griddle or grill pan on medium-high heat. Brush both sides of the sliced bread with olive oil and grill until golden, about 1 to 2 minutes.

4. Transfer bread to a clean surface and spread 1 to 2 tablespoons of the prepared pesto on each slice

5. Top with tomato halves and serve.
Nutrition Note: When they’re in season, fresh veggies are the best choice, but when you’re craving a certain vegetable out of season, frozen and canned produce are still great options. These foods are packed and preserved at the peak of freshness, so you’re still getting plenty of flavor and nutrients. Just make sure to rinse your canned produce to remove excess sodium.
Source: www.foodnetwork.com

April Recipes

Orzo with Mustard Greens

Servings: 4

Nutrition Analysis: Calories: 525, Total Fat: 19 g, Protein: 21 g, Carbohydrate: 70 g, Dietary Fiber: 7 g, Sodium: 595 mg

Ingredients:

  • 2 Teaspoons sea salt
  • 1 ½ cups orzo
  • 3 Tablespoons unsalted butter
  • 1 pound mustard greens
  • Zest of 1 lemon
  • Freshly ground black pepper
  • 1 cup freshly grated asiago cheese for garnish (substitute parmesan or romano if needed)

 

Directions:

1. Bring a large pot of water to a boil over high heat. Add 2 tablespoons salt. When the water returns to a boil, stir in the orzo and cook until al dente, about 6 to 7 minutes. Drain well.

2. Return the cooked orzo to the pot, stir in the butter and place over medium-high heat. Add the mustard greens and lemon zest and cook, stirring until the greens wilt, about 3 to 5 minutes.

3. Season to taste with salt and pepper. Serve with freshly grated cheese.

 

Nutrition Note: Whole wheat pasta is an excellent source of fiber and nutrients, which are typically missing from regular pasta. Try making the switch!

Source: www.foodnetwork.com


 

Roasted Radishes and Carrots

Servings: 4

Ingredients:

  • 1 bunch of small to medium radishes, about 12, rinsed and left whole
  • 12 small carrots, rinsed and left whole
  • 1 Tablespoon olive oil
  • 1 teaspoon dried thyme
  • Salt and pepper
  • ½ fresh lemon

Directions:

1. Preheat oven to 450°

2. Place radishes and carrots on baking sheet and toss with olive oil, thyme, and salt & pepper to taste.

3. Roast until tender, yet firm in the center, about 20 minutes.

4. Squeeze with a little lemon juice and serve.
Fun fact: Due to their quick growth, radish plants are the perfect choice for your child’s first garden. The scientific name for the genus that includes radishes is Raphanus, Greek for “quickly appearing.” (source: www.webmd.com).

Recipe from: www.foodnetwork.com


 

Wilted Mizuna

4 Servings

Nutrient Analysis: Calories: 47, Total Fat: 4 g, Protein: 2 g, Carbohydrate: 3 g, Dietary Fiber: 1 g, Sodium: 136 mg

Ingredients:

  • 1 Tablespoon extra-virgin olive oil
  • 2 garlic cloves, thinly sliced
  • 8 oz mizuna leaves, rinsed and drained
  • 1 Tablespoon balsamic vinegar
  • ¼ Teaspoon coarse salt
  • Freshly ground pepper

Directions:

1. Heat oil in a large skillet over medium heat. Add garlic; cook, stirring constantly, until garlic is fragrant but not browned, 2 to 3 minutes.

2. Add arugula; cook, stirring constantly, until slightly wilted, 1 to 2 minutes. Add vinegar; cook, stirring constantly, until most of the vinegar has evaporated, about 1 minute.

3. Stir in salt; season with pepper to taste. Serve immediately.

 

Quick Tip: Mizuna, also known as Japanese mustard, is a sharp green that can easily be substituted with arugula or mustard greens.

Modified from: www.marthastewart.com


 

Healthy Lettuce Wraps

4 servings

Nutrient Analysis: Calories: 194, Total Fat: 14 g, Protein: 12.6 g, Carbohydrate: 5.7 g, Dietary Fiber: 1.9 g, Sodium: 663 mg

Ingredients:

  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • ½ small onion, finely chopped
  • ½ pound ground turkey
  • 2 T lime juice
  • ½ tablespoon fresh ginger, minced
  • 1 teaspoon cumin
  • 1 teaspoon pepper
  • Salt to taste
  • 1-2 tablespoons fresh cilantro, minced
  • 1/8 cup crushed unsalted peanuts
  • 1 head romaine lettuce

Directions:

1. Heat olive oil in a medium skillet over medium heat. Sautee onion until translucent. Add garlic and cook for 2 minutes, stirring frequently.
2. Add turkey and cook until browned and juices run clear. Season with lime juice, ginger, cumin, and pepper.
3. Separate, wash, and dry lettuce leaves. Spoon in filling and garnish with cilantro and peanuts, and salt to taste if needed.
4. Wrap, eat, and enjoy!

Nutrition note: To manage sodium intake, add salt as a last resort! For added flavor use sodium-free seasonings, fresh herbs, and lemon or lime juice to give your food an extra kick, without increasing the sodium content.

Modified from: www.food.com

2014 Recipes

Sautéed Swiss chard with Onions

8 Servings Serving Size: 1 ½ cups Nutrient Analysis: Calories: 102, Total Fat: 7g Protein: 4g, Carbohydrate: 10g, Dietary Fiber: 4g

Ingredients

  • 3 pounds of Swiss chard
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 2 medium onions, halved lengthwise and sliced
  • 2 garlic cloves, finely chopped
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Directions

  1. Cut stems from chard, discarding any tough portions.
  2. Cut stems and ribs crosswise into 2-inch pieces. Stack chard leaves and roll-up lengthwise into cylinders. Cut cylinders crosswise to make 1 inch wide strips.
  3. Heat oil and butter in a large heavy pot until there is no more foam present. Cook onions and garlic with salt and pepper. Cover and stir occasionally, until onions begin to soften. Add chard stems and ribs, cover and cook, stirring occasionally, until stems are just tender.
  4. Add chard leaves in batches stirring well until wilted before adding next batch. Cook covered, stirring occasionally until tender. Transfer with a slotted spoon to a serving bowl.

Recipe from Operation Food Search

Quick Fact: In one serving of Swiss chard there is more than 300% of your daily intake of vitamin K. It is also a great source of vitamin A and C, potassium, magnesium, iron, and fiber.


 Sweet Onion and Egg Soup

6 servings

Serving Size: 1 ½ cups

Nutrient Analysis: Calories: 284,Total Fat: 18g Protein: 12g, Carbohydrate: 18g, Dietary Fiber: 3g

Ingredients

  • 2 tablespoons butter
  • 5 cups sweet onions, chopped
  • 2 cups celery, finely chopped
  • 1 ¼ teaspoons salt ¼ teaspoon white or black pepper
  • ¼ teaspoon dried thyme
  • Pinch nutmeg
  • 3 tablespoon all-purpose flour
  • ½ cup dry white wine
  • 6 eggs
  • ½ cup whipping cream
  • ¼ cup parsley, finely chopped
  • 2/3 cup Parmesan cheese, grated

Directions 1. In soup pot, melt butter over medium heat; stir in onions, celery, 1 teaspoon of the salt, and pepper, thyme and nutmeg, and cook, stirring occasionally, until onions are softened, about 15 minutes.

2.Stir in flour; cook, stirring often, until almost in paste, 2 to 3 minutes. Stir in wine and 3 ½ cups water and bring to boil; reduce heat and simmer for 20 minutes.

3.In large bowl, whisk together eggs, cream, parsley and remaining salt; set aside.

4.Add cheese to pot, stirring until melted. 5.Whisk about 1 ½ cups of the hot soup into egg mixture, then stir into pot; cook, stirring, until very hot but not boiling. Ladle into serving bowls.

Quick Tip: For a lighter recipe use whole milk instead of heavy cream and olive oil instead of butter.


Carrot Tahini Pancakes (Vegan)

10 servings

Serving Size: 1 pancake

Nutrient Analysis:Calories: 70, Fat: <1 g, Protein: 3 g, Carbohydrates: 14 g, Fiber: 2 g

Ingredients

  • 1 ripe banana
  • 1 cup vanilla almond milk + ⅓ cup water
  • 1 cup oats, ground into a flour
  • ¼ cup brown rice flour
  • ⅓ cup grated fresh carrot
  • 2 tablespoons vanilla protein powder (optional)
  • 2 teaspoons sesame seeds
  • 1 teaspoon psyllium husk
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla
  • ½ teaspoon baking powder
  • ⅛ teaspoon salt
  • Pinch of fresh grated nutmeg
  • Pinch of ground ginger
  • 1 teaspoon coconut oil, for the pan
  • Pour 1-2 tablespoons of tahini on top (this can be adjusted to your liking)
  • Garnish with maple syrup, tahini, walnuts, and sesame seeds

 Directions

1.      In a large mixing bowl, stir all dry ingredients together (flours, powders, spices)

2.      In a food processor or blending on pulse, combine the almond milk, banana, and vanilla until mixed.

3.      Pour the wet ingredients from the blender into the dry ingredients and mix until a batter forms. Add grated carrots here.

4.      Add additional almond milk if needed.

5.      Let sit at room temperature for about 10 minutes or until all is well soaked and combined together.

6.      In a medium skillet, add a little bit of the coconut oil just to grease the pan, scoop about 2 tablespoons of the batter into the pan and cook until bubbles form on the top side.

7.      Flip, and continue cooking until both sides are golden brown.

8.      I typically will put the cooked pancakes in a warm oven (about 150 degrees F) to keep them nice and warm and also helps continue the cooking process in the middle if it’s a bit wet.

9.      Serve and garnish with walnuts, sesame seeds, bananas, grated carrots, and of course tahini!

10.    Enjoy!

Did you know/fun fact: Did you know carrots come in different shapes and colors? There are orange, purple, red, white, and yellow carrots – all considered great antioxidants (cancer fighting).

Source:Nutrition Stripped Website


Summer Squash Gratin

8 Servings

Serving Size: 1 cup

Nutrient Analysis: Calories: 161, Total Fat: 11g Protein: 8g, Carbohydrate: 10g, Dietary Fiber: 2g

Ingredients

  • 3 ½ tablespoons olive oil
  • 2 medium onions, thinly sliced
  • 2 cloves of garlic, minced
  • 2 small zucchinis, ¼ inch slices
  • 2 small yellow squash, ¼ inch slices
  • 5 medium tomatoes, sliced
  • ¼ cup fresh thyme or 2 tablespoons thyme leaves
  • 1 teaspoon salt
  • 1 ¼ cup Parmesan cheese

Directions

1.     In a skillet, heat 2 tablespoons of olive oil over medium heat. Add onions and sauté, stirring frequently, until the onions start browning.  Reduce heat; add garlic and sauté until soft and fragrant, 1 to 2 minutes. Spread onions on the bottom of an oiled 9×13 baking dish.

2.     Heat oven to 375 degrees. In a medium bowl, toss zucchini and squash slices with 1½ tablespoon of olive oil, 2 tablespoons of thyme (2 teaspoons dried), and ½ teaspoon of salt.

3.     Sprinkle 1 tablespoon of fresh thyme (1 teaspoon dried) over onions. Starting at one end of the baking dish, lay a row of slightly overlapping tomato slices over the onions, sprinkle with ¼ cup of cheese. Next lay a row of zucchini and squash, sprinkle with ¼ cup of cheese and repeat until all vegetables are used up.

4.     Sprinkle with salt and pepper. Combine remaining cheese with remaining thyme and sprinkle over gratin. Cook until well brown all over, 45-60 minutes. Let cool at least 15 minutes before serving.

Recipe from Operation Food Search

Quick Tip: Squash can be annoying to cook with because of the water they release; sometimes the squash just ends up mushy. The best cooking methods for squash are dry heat methods.  In general, if you are making something that you want to have less water released from the vegetable, salt the vegetable and let sit for 15 minutes. Afterwards blot them dry. 

Pepper Pasta Salad

6 servings

Serving Size: 1 cup

Nutrient Analysis: Calories: 248, Total Fat: 9g Protein: 5g, Carbohydrate: 35g

Ingredients

  • ½ pound of pasta, whole grain
  • ½ small onion, diced
  • 2 bell peppers, diced
  • 1 small can olives, whole or sliced
  • 1 medium tomato, chopped
  • ¾-1 cup broccoli florets, chopped
  • 8 ounces (or to taste) light Italian dressing or homemade dressing

Directions

1.     Cook pasta according to package, then drain and cool.

2.     In large bowl, combine the rest of the ingredients with the pasta.

3.     Mix and chill.

Recipe from Operation Food Search

Quick Tip: Vegetables above can be substituted out for vegetables of your choice.


Sliced Cucumber and Mint Salad

2 servings

Serving Size: 1 cup

Nutritional Breakdown: Calories: 63, Total fat: 1 g, Protein: 3 g, Carbohydrate: 13 g, Dietary Fiber: 3 g

 Ingredients

  • 2 large seedless cucumbers, peeled and thinly sliced
  • 2 tablespoons. freshly squeezed lemon juice
  • 3 tablespoons fresh mint, minced
  • Coarse sea salt

Directions

1.     In a medium-size bowl, combine the cucumbers, lemon juice, and mint.

2.     With clean hands, toss for bout 1 minute.

3.     Add ¼ tsp. of salt.

4.     Cover and refrigerate for at least 30 minutes, or up to 2 hours.

5.     Bring to room temperature before serving, and add more salt, if necessary.

Did you know/fun fact: Not a fan on water? Cucumber is a hydration fruit. It is made up mainly of water (approximately 95%). You can substitute eating cucumber or you can add a few slices of cucumber and mint to your water to enhance the flavor!

Source:The Inspired Vegan Recipe Book


Eggplant-Garbanzo Bean Dip

7 servings

Serving Size: ½ cup

Nutrient Analysis: Calories: 110, Total Fat: 4g Protein: 5g, Carbohydrate: 16g, Dietary Fiber: 6g

Ingredients

  • 2 large eggplants (about 1 pound each), halved lengthwise
  • 1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed
  • ½ cup parsley leaves, chopped, plus more for garnish
  • ½ cup chopped roasted red peppers
  • 3 tablespoons sesame tahini
  • 4 teaspoons lemon juice
  • 1 clove garlic

Directions

1.     Preheat oven to 450°F. Place eggplants cut-side down on a baking sheet. Prick all over with a fork and bake until soft and collapsed, 40 to 45 minutes.

2.     When cool enough to handle, scoop eggplant pulp into the bowl of a food processor; discard skin. Add garbanzo beans, parsley, red peppers, tahini, lemon juice and garlic. Process until smooth. Transfer to a serving bowl and garnish with parsley.

Did you know that eggplant is a part of the fruit family? Yes – eggplant is considered a berry and is also a member of the tomato family.

Source: http://www.wholefoodsmarket.com/recipe/eggplant-garbanzo-bean-dip

Tuna and Green Bean Salad

6 servings

Nutritional Breakdown: Calories: 212, Fat: 11 g Protein: 10 g, Carbohydrate: 20 g, Dietary Fiber: 4 g

Ingredients

  • 1 ½ pounds green beans, trimmed, halved crosswise
  • 3 teaspoons salt
  • 2 large red potatoes
  • 1/3 cup freshly squeezed lemon juice
  • 2 garlic cloves, finely chopped
  • 1/3 cup extra virgin olive oil
  • 1 teaspoon dried oregano
  • ¾ teaspoon ground black pepper
  • 8 ounces cherry tomatoes, halved
  • ½ cup fresh basil leaves, chopped
  • ¼ cup fresh parsley leaves, chopped
  • 9 ounces canned tuna, drained

Directions

  1. Cook the green beans in a large pot of boiling water until crisp-tender, stirring occasionally, about 4 minutes. Using a mesh strainer, transfer the green beans to a large bowl of ice water to cool completely. Drain the green beans and pat dry with a towel.
  2. Add 2 teaspoons of salt to the same cooking liquid and bring to a simmer. Add the potatoes and cook until they are just tender but still hold their shape, about 8 to 10 minutes. Transfer the potatoes to the ice water to cool completely. Drain the potatoes and pat dry with a towel.
  3. In a small bowl, whisk the lemon juice, garlic, oil, oregano, 1 teaspoon salt, and ¾ teaspoon pepper. Place the tomatoes, basil and parsley in a large serving bowl. Add the tuna and toss gently to combine. Add the green beans and potatoes and gently combine. Pour the dressing over the salad and toss to coat.

Source:Food Network


Oven Roasted Brussel Sprouts

4 Servings

Serving Size: ¾ cup

Nutrient Analysis: Calories: 110, Total Fat: 7g, Protein: 4g, Carbohydrate: 10g, Dietary Fiber: 4g

Ingredients

  • 1 pound Brussels sprouts, trimmed and halved lengthwise
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon fine sea salt
  • ¼ teaspoon ground black pepper 

Directions

  1. Preheat oven to 400°F.
  2. Toss Brussels sprouts with oil, salt and pepper on a rimmed baking sheet and roast, stirring once or twice, until deep golden brown, crisp outside and tender inside, 30 to 35 minutes. The leaves that are loose will be especially brown and crispy. Transfer to a bowl and serve.

 

Rosemary Parmesan Brussels Sprouts
Add 1 tablespoon chopped fresh rosemary to Brussels sprouts before roasting. During the last 5 minutes of roasting, add ¼ cup pine nuts. Stir well and continue roasting until Brussels sprouts are tender. Before serving, toss with ¼ cup shredded Parmesan cheese.

 

Cranberry Pecan Brussel Sprouts
During the last 5 minutes of roasting, add 1 cup dried cranberries and ¼ cup pecan pieces. Stir well and continue roasting until Brussels sprouts are tender.

 

Brussels Sprouts and Kale Salad
After roasting, allow Brussels sprouts to cool to room temperature. Toss with 4 cups baby kale mix, 1/4 cup crumbled goat cheese and ¼ cup balsamic vinaigrette.

 

Did you know? Brussel sprouts belong to the Brassica Family. Its cousins? Broccoli, cabbage, and kale.

 Source: http://www.wholefoodsmarket.com/recipe/oven-roasted-brussels-sprouts


Healthy Carrot Muffins

12 Servings

Serivng Size: 1 Muffin

Nutrient Analysis: Calories: 135, Total Fat: 6 g, Protein: 3 g, Carbohydrate: 18 g, Dietary Fiber: 2 g

Ingredients

  • ¾ cup all-purpose flour
  • ½ cup whole wheat flour
  • 2/3 cup dark brown sugar
  • 2 tablespoons Wheat germ
  • 2 teaspoon Ground cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • Pinch fine salt
  • 2 large eggs
  • 1/3 cup vegetable oil
  • 1 tablespoon pure vanilla extract
  • 4 medium carrots, grated (about 2 cups)
  • ½ cup canned crush pineapple, drained
  • Special equipment: 12 cup muffin tin and paper liners

 

Directions

  1. Preheat the oven to 350F. Line twelve ½-cup muffin cups with paper liners.
  2. Whisk the flours with the brown sugar, wheat germ, cinnamon, baking powder, baking soda, and salt in a medium bowl.
  3. In another medium bowl lightly whisk the egg, then whisk the vegetable oil, and vanilla extract.
  4. Quickly and lightly fold the wet ingredients into the dry ingredient with a rubber spatula.
  5. Stir in the carrots and pineapple just until evenly moist; the batter will be very thick.
  6. Divide the batter evenly among the muffin cups. Bake until golden and a toothpick inserted I the centers come out clean, about 30 minutes.
  7. Turn muffins out of the tins and cool on a rack. Serve warm. Makes 12 muffins.

 

Source: The Family Table: A Collection of Recipes from the Families of Maplewood Richmond Heights Early Childhood Center

 


Roasted Turnips With Ginger

4 servings

Serving Size: 1 cup

Nutrient Analysis: Calories: 102, Total Fat: 4g Protein: 1g, Carbohydrate: 18g, Dietary Fiber: 3g

 

Ingredients

  • 3 Turnips, peeled and cut into wedges
  • 2 tablespoon fresh ginger, sliced
  • 1 tablespoon canola oil
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons honey

Directions

  1. Preheat oven to 400° F.
  2. Toss turnips with sliced fresh ginger, canola oil, salt, and pepper on a rimmed baking sheet.
  3. Drizzle with honey and roast at 400° F until tender.

 

Quick Tip: Don’t throw you turnip greens away; sauté them until just wilted in olive oil and garlic. Season with salt, pepper, and a squeeze of lemon.

 

Recipe from http://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/turnip-recipes-00100000075680/


 

Spiced Sweet Potato Chips

1 serving

Nutrient Analysis: Calories: 107, Total Fat: 1g Protein: 3g, Carbohydrate: 25g, Dietary Fiber: 4g

 

Ingredients

  • 1 medium sweet potato, peeled
  • ½ teaspoon ground cumin
  • ¼ teaspoon sugar
  • ¼ teaspoon chili powder
  • ¼ teaspoon salt

 

Directions

  1. Preheat oven to 375° F.
  2. Cut the potato into very thin slices. Spray two baking sheets with cooking spray. Arrange the slices on the sheets in a single layer, and lightly coat the slices with cooking spray. Bake for 7 minutes, or until they’ve barely started to brown. Remove, turn them over, return to the oven, and bake 7 to 10 more minutes until lightly browned. Transfer to a bowl, and repeat with remaining potato slices.
  3. Meanwhile, in a small bowl, combine the cumin, sugar, chili powder, and salt. Pour over the chips, toss well, and serve.

 

Quick Tips: Making your own sweet potato chips gives you more fiber and less fat per serving than store bought chips.

 

Making Pumpkin Puree for Baking

There are three ways to transform an uncooked pumpkin into the puree used in baking:

Baking Method

1.     Cut the pumpkin in half and discard the stem section and stringy pulp. Save the seeds to dry and roast.

2.     In a shallow baking dish, place the two halves face down and cover with foil.

3.     Bake in a preheated 375 degrees F (190 degrees C) oven for about 1½ hours for a medium-sized sugar pumpkin, or until tender.

4.     Once the baked pumpkin has cooled, scoop out the flesh and puree or mash it.

5.     For silky smooth custards or soups, press the pumpkin puree through a sieve.

Boiling Method

1.     Cut the pumpkin in half, discarding the stringy insides.

2.     Peel the pumpkin and cut it into chunks.

3.     Place in a saucepan and cover with water.

4.     Bring to a boil and cook until the pumpkin chunks are tender.

5.     Let the chunks cool, and then puree the flesh in a food processor or mash it with a potato masher or food mill.

Microwave Method 

1.     Cut the pumpkin in half, discarding the stringy insides.

2.     Microwave on high power for seven minutes per pound, turning pieces every few minutes to promote even cooking. Process as above.

Quick Tip: You can refrigerate your fresh pumpkin puree for up to three days, or store it in the freezer up to six months, so you can enjoy fall pumpkins for months to come.

Quick Tip: When using pumpkins for baking, smaller is better. The larger the pumpkin is, especially the ones bred for jack-o-lanterns, the stringier the flesh tends to be.


 

Napa Oriental Salad 

4-6 Servings

Serving Size: 1 ½ cups

Nutritional Breakdown: calories: 631, Total Fat: 23 g, Protein: 20 g, Carbohydrate: 87 g, Dietary Fiber: 10g

Ingredients

Salad

  • 1 head Napa Cabbage, chopped
  • 5 diced green onions
  • 2 tablespoon butter
  • 2 packages ramen noodles, broken up (uncooked)
  • ½ cup sesame seeds
  • Small package of sliced almonds

Dressing

  • 1 cup salad oil
  • 2 teaspoons soy sauce
  • ¼ cup sugar
  • ½ cup vinegar

Directions

Salad

1.     Place cabbage and green onions in bowl.

2.     Brown Ramen noodles and sesame seeds in butter.

3.     Remove from pan and mix in bowl with cabbage and green onions.

4.     Toss in dressing and serve.  Note: You may add some red cabbage for color.

Dressing

5.     Add all ingredients in blender and blend until incorporated. 

Source:The Family Table: A Collection of Recipes from the Families of Maplewood Richmond Heights Early Childhood Center

 


 

Stir-Fried Bok Choy and Mizuna with Tofu

4 Servings

Serving Size: 2 cups

Nutrient Analysis: Calories 285, Fat 21g, Protein 20g, Carbohydrates 10g, Fiber 5g

Ingredients

  • 3 ½ tablespoons soy sauce, divided
  • 4 teaspoons Asian sesame oil, divided
  • 3 ½ teaspoons unseasoned rice vinegar, divided
  • 1—14 to 16-ounce container extra-firm tofu, drained
  • 2 tablespoons peanut oil
  • 4 green onions, chopped
  • 1 tablespoon fresh ginger, peeled and finely chopped
  • 2 garlic cloves, finely chopped
  • 4 baby bok choy, leaves separated
  • 12 cups loosely packed mizuna (about 8 ounces)

Directions

  1. Whisk 2 tablespoons soy sauce, 2 teaspoons sesame oil, and ½ teaspoon vinegar in bowl.
  2. Stack 2 paper towels on work surface. Cut tofu crosswise into ¾ inch-thick slices; cut each slice crosswise in half. Arrange tofu on paper towels and let stand 10 minutes. Pat top of tofu dry.
  3. Heat peanut oil in large nonstick skillet over medium-high heat. Add tofu and cook, without moving, until golden brown on bottom, 2 to 3 minutes per side. Transfer tofu to paper towel to drain, then place tofu on sheet of foil and brush both sides with soy sauce mixture.
  4. Wipe out any peanut oil from skillet. Add 2 teaspoons sesame oil and place skillet over medium heat. Add green onions, ginger, and garlic. Stir until fragrant, about 30 seconds. Add remaining 1 ½ tablespoons soy sauce and 3 teaspoons vinegar, then bok choy. Toss until bok choy wilts, 1 to 2 minutes. Add mizuna in 2 batches, tossing to wilt before adding more, 1 to 2 minutes per batch. Season greens with salt and pepper. Add tofu to skillet. Toss gently to blend. Transfer to platter.

Source: Epicurious


Tomato and Bean Pasta

8 servings

Serving Size: 1 cup

Nutrient Analysis: Calories: 337, Total Fat: 5g, Protein: 17g, Carbohydrate: 61 g

Ingredients

  • 1 pound of pasta, any kind
  • 2 teaspoons canola or olive oil
  • 1 medium onion, chopped
  • 1 green pepper, chopped
  • 1 green pepper, chopped
  • 1 garlic clove, minced
  • 8 tomatoes, diced
  • 1-15 ounce can kidney beans, drained and rinsed
  • 1 ½ teaspoons oregano
  • 1 teaspoon salt
  • 1 cup low fat mozzarella cheese

Directions

  1. Bring large pot of water to boil and cook pasta until down.
  2. In a large skillet, heat oil.
  3. Add onion, pepper, and garlic and cook until soft about 5 minutes.
  4. Add tomatoes, beans, oregano, and salt. Cooked until heated through, about 5 minutes.
  5. Mix drained pasta into sauce and toss together.
  6. Sprinkle cheese over right before you serve.

Recipe from Operation Food Search

Quick Tip: Tomatoes contain lycopene which is phytochemical that protects against cancer. It is also found in other red fruits and vegetables

 

Wilted Asian Greens

6 Servings

Serving Size: 1 ½ cups

Nutrient Analysis: Calories: 64, Total Fat: 0g, Protein: 5g, Carbohydrate: 13g, Dietary Fiber: 4g

Ingredients

  • ¼ cup rice vinegar
  • 1 tablespoon soy sauce
  • 2 ½ tablespoons sugar
  • 1 ½ tablespoon fresh ginger, finely grated
  • 1 ½ teaspoons sesame oil
  • 6 cups bean sprouts
  • 6 cups tatsoi
  • 6 cups mizuna

Directions

  1. Heat vinegar, soy sauce, sugar, ginger, and sesame oil in a small saucepan over moderately low heat, stirring, until sugar is dissolved (do not let boil).
  2. In a large bowl toss all vegetables together.
  3. Pour hot dressing over greens in a large bowl and toss well. Serve immediately.

 Quick Tip: Tatsoi is an Asian green that is also know as spinach mustard, or spoon mustard. It is a delicate leaf that works well in salads or as an alternative for any recipe that uses wilted greens. 


 

Plum Spinach Salad

6 servings

Serving Size: 1 cup

Nutrition Analysis: Calories: 116, Total Fat: 10g, Protein: 1g, Carbohydrate: 7g, Dietary Fiber: 1g

Ingredients

  • 2 red or purple plums, pitted
  • 1 teaspoon dark sesame oil
  • 2 tablespoons & 2 teaspoons white vinegar (can be white wine or rice wine vinegar)
  • ⅓ cup canola oil
  • 1 teaspoon dry mustard powder
  • 1 tablespoon honey
  • Salt and pepper to taste
  • 6 cups spinach or salad greens

Directions

Dressing

  1. Puree plums in a blender until they look like applesauce
  2. Add sesame oil, vinegar, canola oil, mustard powder, and honey to plum puree.
  3. Cover and blend until smooth. Add salt and pepper to taste.

Salad

  1. Put spinach in a large green bowl. Dribble some plum dressing over them and gently toss. Add any toppings you would like.

Recipe from Operation Food Search

Quick Tip: Add any additional vegetables you would like to fill out the salad. Or you can leave the salad as is and add it to chicken or turkey sandwiches to add another dimension.


 

Sweet Potato Biscuits

18 servings

Serving Size: 1 biscuit

Nutrient Analysis: Calories: 107, Total Fat: 4g, Protein: 2g, Carbohydrate: 15g

Ingredients

  • 1 medium sweet potato
  • ½ cup skim milk
  • 1 egg, beaten
  • 6 tablespoons butter, melted
  • 2 ¼ cups flour
  • 1 teaspoon cinnamon (optional)
  • ½ teaspoon salt
  • 1 tablespoon brown sugar

Directions

  1. Preheat oven to 425 degrees.
  2. Peel sweet potatoes and cut into quarters and boil until soft. Mash until smooth. Add milk, egg, butter, and brown sugar. Blend until smooth.
  3. Measure flour, baking powder, salt, and cinnamon into large bowl and blend with potato mixture.
  4. Turn dough on to floured surface and knead for 30 seconds. Roll onto lightly floured surface to 1 inch thickness. Using a round cookie cutter or drinking glass, cut out biscuits. Repeat cutting until all dough is used.
  5. Place on a lightly greased baking sheet and bake for 12-15 minutes or until biscuits are lightly browned.

 

Recipe from Operation Food Search

Quick Tips: Sweet potatoes are a great source of fiber. In one serving (1cup), there is 6 grams of fiber.