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The Food Bank believes that preparing healthy meals doesn’t have to be expensive or time consuming. Here are some recipes we love that use healthy ingredients with many being distributed at Food Bank distribution sites and through our partner agencies.

Food Revolution Week - Meatless Monday Menu


Shepherd’s Pie – By Chef Ryan Scott

Enjoy this recipe from Chef Ryan Scott for a hearty, filling Shepard’s Pie perfect for winter. The recipe serves 6 for only $10.45!

 

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Carrot Soup – By Chef Ryan Scott

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Enjoy this recipe by Chef Ryan Scott for a healthy and delicious carrot soup that serves 8 for only $6.75!

 

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Two Bean and Corn Salad (Ensalada de Dos Frijoles y Elote)

Ingredients: • 1/3 cup vegetable oil • 2 tablespoons balsamic vinaigrette • teaspoon cumin • (15-ounce) can black beans, drained and rinsed • (15-ounce) can Great Northern beans, drained and rinsed • stalks celery, chopped • cups canned corn • medium red bell pepper, chopped • cup chopped red onion • ⅓ cup chopped fresh cilantro (optional) • small jalapeno peppers, seeded and chopped (optional) Directions: In a large bowl, whisk oil, vinegar, and cumin. Add remaining ingredients and toss to coat …

 

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Spicy Chicken Chili (Chili de Pollo Picante)

Ingredients: • 2 tablespoons cooking oil (vegetable, olive, etc.) • 1 onion, chopped • 2 cloves garlic, minced • 1 pound skinless chicken breast (about 4), cut into thin strips (or add already cooked or canned chicken when you add the beans) • 4 Tb. Mexican seasoning (premade or make-your-own blend: see box to the right) • 2 jalapeño peppers, seeds and ribs removed, chopped (optional) • 1 1/2 cups canned crushed tomatoes with their juice • 2 1/2 cups canned low-sodium chicken broth • 2 cans (15o …

 

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Spaghetti with Lentil Sauce (Espagueti con Salsa de Lentejas)

This is a substantial sauce that will stand up to whole wheat pasta and makes an excellent meat substitute. You can use any color of lentil you like- red, brown or yellow- they all add that extra boost of protein. Ingredients: • 2 cups lentils • 2 – 15 oz can diced tomatoes • 1 1/2 cups tomato paste • 2 1/2 cups water • 2 teaspoons salt (to taste) • 5 teaspoons dry oregano • 1/2 teaspoons black pepper • 1/8 teaspoons dried basil • 1/8 teaspoons red pepper and/or cayenne • 1 clove garlic, minced …

 

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Garden Barley Soup (Sopa de Cebada con Verduras)

Ingredients: • 1 can (46 ounce) tomato juice • 1 can (10 1/2 ounce) beef broth • 1/3 cup regular barley • 1 Tablespoon Worcestershire sauce • 1 bay leaf • 1/2 teaspoon crushed thyme leaves • 1/4 teaspoon salt • 2 cups coarsely chopped zucchini • 1 medium chopped tomato • 1/2 cup chopped green pepper Directions: In a Dutch oven or stock pot, combine tomato juice, beef broth, barley, and seasonings. Bring to boil; reduce heat. Cover; simmer 1 hour. Add vegetables. Return to boil; reduce heat. Cove …

 

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Black Eyed Peas and Pasta (Frijoles Caritas y Pasta)

Ingredients: • 1 cup chopped green pepper • 1/2 cup chopped onion • 1 jalapeno pepper, seeded and chopped (optional) • 3 garlic cloves, minced • 1 tablespoon olive or canola oil • 1 (28 ounce) can crushed tomatoes • 1 C cooked black-eyed peas • 1 tablespoon minced fresh cilantro • 1 teaspoon cider vinegar • 1 teaspoon sugar • 1 teaspoon salt • 1/8 teaspoon pepper • 5 cups hot cooked pasta Directions: In a large skillet, sauté green pepper, onion, jalapeno and garlic in oil for 5 minutes or until …

 

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Easy Black- Eyed Peas and Tomatoes

Ingredients: • 1 pound dry black-eyed peas (presoaked according to package instructions) • 6 cups water • 1 onion, chopped • 1 (14.5 ounce) can diced tomatoes, undrained • 1 jalapeño pepper, finely chopped • 1 clove garlic, minced • 1 tablespoon chili powder • salt to taste • low fat shredded cheese (optional topping) • 4 slices bacon, chopped (optional) or 1 TBS oil Directions: If bacon is used, place the bacon in a large, deep skillet, and cook over medium heat, until evenly browned, about 10 …

 

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Tex-Mex Barley Bake (Cebada al Horno Tex-Mex)

Ingredients: • 2/3 cup pearled barley • 2 tablespoons butter • 2 cups frozen or canned peas, thawed • ½ onion, chopped • 2 cups frozen or canned corn, thawed • One 15-ounce can black beans, rinsed • 1 cup canned diced tomatoes • 2 tablespoons flour • 2 1/4 cups milk, warmed • 2 cups shredded low-fat cheese • Salt and pepper • 2 cups crushed tortilla chips Directions: In a small saucepan, bring 3 cups water to a boil; add the barley, lower the heat and simmer for 40 minutes. Drain, transfer to a …

 

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Barley for Breakfast (Cebada por el Desayuno)

Barley can be used in place of rice in many dishes. Add sautéed vegetables to cooked barley for a delicious salad. Add it to soups to make a heartier meal. Ingredients: • Pearl barley Stovetop Directions: Combine 1 cup of pearl barley with 3 cups of water or apple juice. Use the same ratio of one to three for smaller or larger amounts. Bring the mixture to a boil in a medium pot. Cover and reduce the heat to a low simmer and cook for 30 to 45 minutes. Taste the barley to test for doneness. It sh …

 

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Orange Glazed Carrots (Zanahorias con Naranjas)

Ingredients: • 4 large carrots, sliced • 2 oranges, peeled and sectioned • ½ tablespoon honey • 1/8 teaspoon salt • 1/8 teaspoon ground ginger (powdered or fresh) Directions: Slice carrots and boil them until tender, about 8 minutes. You may also steam or microwave them for 5 minutes. Drain carrots. Peel oranges and separate into sections. Remove from heat and serve. Ingredientes: • 4 zanahorias grandes, ralladas • 2 naranjas, peladas y cortadas • ½ cucharada de miel • 1/8 cucharadita de sal • 1 …

 

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Vegetable Soup (Sopa de Vegetales)

Ingredients: • 2 tbsp. olive oil (or canola oil) • 2 large potatoes, cubed • 4 large carrots, sliced • 2 medium onions, chopped • 2 cloves garlic, chopped • ½ head of cabbage, chopped • 3 celery stalks, chopped • 6 cups of low-fat chicken stock • Salt and pepper Directions: Heat the olive oil in a large pot. Add the onions and sauté over low heat for 10 minutes. Add the potatoes, carrots, cabbage, celery, garlic, salt, and pepper. Sauté for 5 more minutes. Add the chicken stock and bring to a bo …

 

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Sweet Potato and Bean Burrito (Burrito de Camotes y Frijol)

Ingredients: • 2 large sweet potatoes peeled and diced. • 4 teaspoons of vegetable oil, divided • ½ onion diced • 2 cups cooked or canned black beans; rinsed and drained. • ½ teaspoon ground cumin, salt and pepper tortillas • 8 whole wheat tortillas Directions: Preheat oven to 375˚. In a large mixing bowl, toss the sweet potato chunks with 3 teaspoons oil. Spread the sweet potatoes on a baking sheet and roast them in the oven for 20 minutes or until they are tender. In a large skillet, heat 1 te …

 

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Roasted Broccoli with Lemon (Brócoli Horneado con Limón)

Roasting members of the brassica family brings out a hidden nutty sweetness that could change a few minds about these oft-maligned vegetables. Use either broccoli or cauliflower or a colorful mix. Recipe from Eating Well Magazine, 2008. Ingredients: • 4 cups broccoli florets • 1 tablespoon olive oil • 1/4 teaspoon salt, or to taste • Pepper to taste • Lemon wedges Directions: Preheat oven to 450°F. Place florets in a large bowl with oil, salt and pepper and toss to coat. Place on a large baking …

 

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Potato Sauté with Onions and Bell Peppers (“Sauté” de Papas con Cebollas y Pimentones)

Ingredients: • 2 large potatoes (any will work) • 2 cups water • 1 tablespoon vegetable oil • 1 chopped onion • ½ chopped bell pepper (any color) • ½ broccoli, chopped (frozen or fresh) • Salt and pepper to taste Directions: Bring water to a boil in a large pan. Add potatoes and cook until tender, about 15 minutes. Drain well and cut into bite-size pieces. Heat the oil in a large skillet. Sauté onion until golden and soft. Add potatoes, bell pepper, and broccoli to skillet and cook over medium-h …

 

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Orange Cinnamon Parfait (Yogur de Naranja y Canela)

Ingredients: • Two oranges • 1 ½ cups low-fat plain yogurt • ½ tsp. cinnamon • ½ cup granola Optional Ingredients: blueberries, pineapple, strawberries, bananas, raspberries, apples, melon, or any other fruit or nuts of your choice. Directions: Peel and cut the oranges into segments. Place three segments at the bottom of a clear glass (so that the kids can see the layered ingredients.) Put a few tablespoons of yogurt, a sprinkle of granola and a pinch of cinnamon. Continue to layer ingredients u …

 

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Fall Vegetable Medley (Mezcla de Verduras del Otoño)

Ingredients: • 4 Sweet Potatoes or 2 Winter Squash • 4 Granny Smith Apples • 2 Yellow Onions • 2 tbsp. Olive Oil (or Canola oil) • Salt • Pepper Directions: Pre-heat the oven to 400° F. Peel and cube the sweet potatoes/squash. Core and thinly slice the green apples. Thinly slice the onions. Mix together all of the vegetables and drizzle with olive oil. Sprinkle with salt and pepper. Stir to make sure all of the vegetables are evenly coated. Spread the mixture evenly on a baking sheet and put in …

 

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Carrot and Jicama Haystack (Pajar de Zanahorias y Jícama)

Ingredients: • 2 Oranges (juiced) • 1 Pound jicama (peeled) • 5 Carrots • 1 Celery stalk, chopped (optional) • 2 Tbsp. apple cider vinegar (or any type) • 4 Tbsp. olive oil • Salt • Pepper Directions: Grate the jicama and carrots with a box grater and combine. Whisk the oil, juice, vinegar, salt and pepper together. Pour over the jicama and carrots and toss together. Serve. Ingredientes: • 2 Naranjas (el jugo) • 1 Libra de jícama (pelado) • 5 Zanahorias • 1 Rama de apio, cortado (opcional) • 2 C …

 

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Potato Salad (Ensalada de Papas)

Ingredients: • 4 Potatoes (boiled and cooled) • 3 Celery stalks, chopped • ½ Onion, chopped • 4 Eggs, hard boiled and chopped • 2 Tbsp. low-fat mayonnaise • 2 Tbsp. low-fat sour cream • 1 Tbsp. vinegar • 1 Tbsp. lemon juice • Salt and pepper Optional: chopped parsley and dill Directions: Chop the potatoes and boil them until tender. Let them cool and combine them with the celery, onion, and eggs in a bowl. Mix the mayonnaise, sour cream, vinegar, lemon juice, salt, pepper and parsley and dill in …

 

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Healthy Tuna Helper (Pasta con Atún Saludable)

Ingredients: • 1 medium onion, chopped • 2 tbsp. oil (olive or vegetable) • ½ can cream of mushroom soup • 8 oz. or ½ of 16 oz. package whole grain pasta • 8 oz. or ½ of 16 oz. package frozen peas or broccoli (chopped) • 1 tbsp. garlic powder • ¼ cup water • 1 can of tuna • Salt and pepper to taste Directions: Cook pasta as directed. While pasta is cooking, chop onion and sauté in oil for about 5 minutes. When pasta is done, drain and add cream of mushroom soup, water, garlic powder and frozen v …

 

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Winter Stew (Guisado de Invierno)

Ingredients: • 1 tablespoon oil • 1 cup chopped onions • 3 cloves garlic • 2 cans chicken • 1 can mixed vegetables (corn or green beans would also work) • 2 cups rice • 3 cups chicken broth Preparation: Cook rice according to package directions. Heat the oil in a large pot over medium heat. Add the onion and garlic and sauté for 5 minutes. Add the chicken, mixed vegetables and sauté for 5 minutes. Add cooked rice and chicken broth. Simmer over low heat for 10 minutes. Ingredientes: • 1 cucharada …

 

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Rotini with Lentils (Pasta con Lentejas)

Ingredients: • 1/2 cup lentils, dried • 1 1/2 teaspoons oil • 1 small onion, chopped • 1 medium carrot, chopped • 3 cloves garlic, minced • 1 cup reduced-sodium chicken broth • 1 teaspoon chopped fresh rosemary or a pinch dried • 1 teaspoon fresh thyme, or 1/2 teaspoon dried • 1 14oz can tomatoes, drained and chopped • 3 cups (1/2 bunch) coarsely chopped dark green leafy vegetable like kale leaves, spinach or swiss chard • Salt & ground pepper to taste • ½ pound whole-wheat rotini • 1/4 cup grat …

 

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Roasted Broccoli, Cabbage and Cauliflower (Brócoli, Coliflor, y Repollo Horneado)

Ingredients: • 2 cups broccoli florets • 1 cup cauliflower florets • 1 cub cabbage, chopped • 1 tablespoon olive oil • 1/4 teaspoon salt, or to taste • Pepper to taste • Lemon wedges Directions: Preheat oven to 450°F. Place florets and cabbage in a large bowl with oil, salt and pepper and toss to coat. Place on a large baking sheet and roast until the vegetables are tender -crisp and browned in spots, 15 to 25 minutes. Serve immediately with lemon wedges, if desired. Ingredientes: • 2 tazas de b …

 

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Rainbow Coleslaw (Ensalada de Repollo)

Ingredients: • 2 cups thinly sliced red cabbage • 2 cups thinly sliced green cabbage • ½ cup chopped yellow or red bell pepper • ½ cup shredded carrots • 1/3 cup chopped red onion • ½ cup mayonnaise (low fat) • 1 tablespoon red wine vinegar • ½ cup low fat cheddar cheese, cut into bite size cubes Directions: In a large bowl, combine all the vegetables. In a small bowl, mix mayonnaise and vinegar to make a dressings. Pour the dressing over the vegetable mixture and toss until well coated. Toss sa …

 

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Great Big Oatmeal Cookie (Galletas Grandes de Avena y Especias)

Ingredients: • 1 cup brown sugar • 1 ripe banana, mashed • 1/3 cup water • 1/3 cup milk • 1 tbsp vanilla extract • 1 tbsp apple sauce • 5 ozs prunes (minced or pureed) • 2 cups all-purpose flour • 2 tsps baking soda • 1/2 tsp salt • 1 tbsp pumpkin pie spice • 3 cups quick-cooking oats (uncooked) • 1 cup raisins • cooking spray Directions: Combine first 7 ingredients in a large bowl, stirring well with a wire whisk. Combine flour and next 3 ingredients; add to sugar mixture, stirring just until b …

 

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Pork and Lentil Soup (Sopa de Puerco y Lentejas)

Ingredients: • 4 cups water • 6 ounces lean boneless pork • 1 cups chopped onion • ¾ cups chopped carrot • ¾ cups lentils, rinsed and drained • ½ cup chopped celery with leaves • 1 tablespoons instant beef bouillon • ½ teaspoon dried basil, crushed • 1/8 teaspoon pepper • 1/8 teaspoon ground cumin • 1 bay leaf • 1 15 oz. can of tomato sauce • 1 teaspoons dried marjoram, crushed (optional) Directions: In a 4-1/2-quart Dutch oven combine all ingredients except tomato sauce. Bring to boiling; reduc …

 

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Brown Rice With Dried Fruit And California Pistachios (Arroz Color Café con Fruta Seca y Pistachos de California)

Ingredients: • 1 tablespoon canola or vegetable oil • 1¼ cup brown rice • ½ cup dried fruit like cranberries, raisins, apricots, etc, chopped • ¾ teaspoon salt • Pepper, to taste • 2 cups chicken stock • 1 cup water • ¾ cup California pistachios, lightly toasted Recipe: Heat oil in a saucepan over medium heat. Add rice and stir 1 to 2 minutes until grains are coated and hot. Increase heat to high. Add dried fruit , ¾ teaspoon salt, pepper, stock and water; bring to a boil. Reduce heat to low and …

 

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Pinto Bean and Beef Chili with Easy Spanish Rice (Guisado de Frijoles y Carne con Arroz Español (Fácil))

Pinto Bean and Beef Chili Ingredients: • 2 cups pinto beans • 1 can canned beef • 3 slices bacon • 1 small onion, chopped • 1 TBS oil • 1 8 oz can of tomatoes • 1 8 oz can tomato sauce • 2 TBS chili powder • ½ tsp oregano or chopped parsley Directions: Soak beans overnight in water. Drain beans just before cooking and cover again with fresh water. Cook slowly until almost tender. Remove beans from heat and set aside. Fry bacon until crisp and set aside. Heat pan with 1 TBS oil and cook chopped o …

 

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Great Northern Bean Chili (Guisado de Frijoles “Great Northern”)

Ingredients: • 2 cups great northern beans • 1 can canned chicken • 3 slices bacon • 1 small onion, chopped • 1 TBS oil • 1 8 oz can of tomatoes • 1 8 oz can tomato sauce • 2 TBS chili powder • ½ tsp oregano or chopped parsley Directions: Soak beans overnight in water. Drain beans just before cooking and cover again with fresh water. Cook slowly until almost tender. Remove beans from heat and set aside. Fry bacon until crisp and set aside. Heat pan with 1 TBS oil and cook chopped onions until li …

 

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One Dish Lentils (Lentejas en una Olla)

Ingredients: • 1 cup uncooked and rinsed lentils • 1/2 cup uncooked brown rice • 3 cup sliced carrots • 1 bunch fresh Swiss chard, Kale or Spinach cleaned and chopped • 3 cups water • 1 packet reduced sodium onion soup mix • 1 tsp basil • 1 Tbsp olive oil Directions: Place all ingredients in large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, 20 to 30 minutes. If substituting cream cheese for the onion soup mix, add just before serving. Substitutions: • One 16 oz bag froz …

 

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Corn and Green Chili Salad (Ensalada de Elote y Chile Verde)

This salad is so easy to prepare. Add some diced, cooked chicken to make this side dish a meal or sprinkle it over salad greens. Cooked beans, chopped avocado, or a crumbly cheese would also be a great addition. You could also use salsa to replace the oil and lime juice. Ingredients: • 1 (15 oz) can corn, drained • 1 (10 oz) can diced tomatoes with green chilies, drained • ½ tablespoon vegetable oil • 1 tablespoon lime juice • 1/3 cup green, white, or red onions, chopped • 2 tablespoons fresh ci …

 

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Green Beans with Carmelized Onions (Ejotes con Cebolla)

Ingredients: • 1 15 oz. can green beans • olive oil • ½ onion, thinly sliced • Salt and pepper • 1 teaspoon lemon juice • 1 tbsp. Italian parsley leaves, chopped Directions: Drain the green beans.In a large pan add 2 tablespoons olive oil and place over medium heat. When the pan is hot, add the onions and cook, stirring often for 5-10 minutes. Add the green beans and stir. Add the lemon juice and parsley, then cook for 2 minutes. Remove the beans from the heat and add salt and pepper to taste. I …

 

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Chicken with Dried Plums (Pollo con Ciruelas Secas: Pollo Alle Prugne)

IMPORTANT FOOD SAFETY INFORMATION—PLEASE READ!! FROZEN CHICKEN LEG QUARTERS Thaw frozen products in the refrigerator overnight. Place the frozen chicken below fresh or ready-to-eat foods in the refrigerator on a pan so chicken juices do not drip on other products. DO NOT THAW AT ROOM TEMPERATURE. Cook within 24 hours after thawing. There is no need to wash raw chicken. Cooking will destroy any bacteria present. To determine doneness, insert meat thermometer into the thickest part of the meat. Be …

 

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Garlic Chicken with Cabbage (Pollo al Ajillo con Repollo )

IMPORTANT FOOD SAFETY INFORMATION—PLEASE READ!! FROZEN CHICKEN LEG QUARTERS Thaw frozen products in the refrigerator overnight. Place the frozen chicken below fresh or ready-to-eat foods in the refrigerator on a pan so chicken juices do not drip on other products. DO NOT THAW AT ROOM TEMPERATURE. Cook within 24 hours after thawing. There is no need to wash raw chicken. Cooking will destroy any bacteria present. To determine doneness, insert meat thermometer into the thickest part of the meat. Be …

 

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Brown Rice Salad with Apples (Ensalada de Arroz Integral con Manzanas)

Ingredients: • 3 cups brown rice, cooked • 1 granny smith apple, diced • 2 celery ribs, finely chopped • 1 red bell pepper, chopped • ½ bunch green onion, chopped • ½ cup walnut pieces • 1 cup cooked chicken, cubed • 3 tablespoons flat leaf parsley, chopped • ¼ cup vinegar (preferably apple cider vinegar) • 2 tablespoons lemon juice • 3 tablespoons olive oil • salt and pepper, to taste Directions: In a mixing bowl, combine cooked rice with all other ingredients. Toss mixture lightly. Ingrediente …

 

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Bean Bolognese (Bolognese de Frijol)

Ingredients: • 1 14-ounce can vegetarian beans • 2 tablespoons oil (olive, canola, vegetable) • 1 small onion, chopped • 1/2 cup chopped carrot • 1/4 cup chopped celery (optional) • 1/2 teaspoon salt • 4 cloves garlic, chopped • 1 bay leaf • 1/2 cup white wine (optional) • 1 14-ounce can diced tomatoes • 1/4 cup chopped fresh parsley, divided • 8 ounces whole-wheat wheat pasta • 1/2 cup Parmesan cheese Directions: Mash 1/2 cup beans in a small bowl with a fork. Heat oil in a medium saucepan over …

 

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“Cream” of Broccoli Soup (Sopa de Brócoli)

Ingredients: • 2 large potatoes, peeled and chopped • 2 medium bunches of broccoli, chopped • 1 large onion • Salt and pepper • Six cups of chicken broth • 2 cloves of garlic, minced • 1 tablespoon olive oil Instructions: Chop the onion and sauté it over medium heat in the olive oil. (Use a large pot) After 5 minutes add the garlic and stir for 30 seconds. Add the broccoli, potatoes, and chicken broth. Let simmer for about 20 minutes or until potatoes are tender. Blend the soup (in batches if ne …

 

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QUESTIONS?

We invite you to find out more about preparing and using healthy foods by contacting us at info@foodbankccs.org.