Nutrition & Recipes

Nutrition & Recipes

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

Nutrition Information

celery_green

Celery

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English

cauliflower_green

Cauliflower

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English

carrot_green

Carrots

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Spanish

cabbage_green

Cabbage

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English

broccoli_green

Broccoli

Spanish
English

Other Nutrition Resources

Fruits & Veggies More Matters
A nonprofit organization designed to increase consumption of fruits and vegetables to 5 or more servings a day to improve health of Americans.
www.fruitsandveggiesmorematters.org

ChooseMyPlate.gov
United States Department of Agriculture
Featuring information on the new My Plate with online tools and dietary guidelines for balanced eating.
www.choosemyplate.gov

Minestrone Soup

bowl_white

Ingredients: • 3 Cups reduced-sodium vegetable or chicken broth • 1 (28 ounce) can diced tomatoes or fresh tomatoes. • 1 (15 ounce) can beans, drained • 2 carrots, peeled and chopped • 1 celery stock, chopped • Bay leaves, sage, thyme • Salt and pepper • 2 cups cooked whole wheat pasta • 1 medium squash, chopped • 1 cup cauliflower, chopped • Examples of other vegetables you can add: broccoli, green beans, potato, bell pepper. Directions: In a pot, combine broth, tomatoes, beans, carrots, celery… Read More »

Appetizer, Lunch, Main Dish, Soup
beans, carrots, cauliflower, pasta, squash, stock, tomatoes
 
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Rainbow Salad (Ensalada de Arcoíris )

cabbage_white

Ingredients: • 5 cups green or purple cabbage (about ½ medium size head) • 2 cups broccoli, chopped • 2 apples, chopped • 2 carrots, shredded • Low-fat Asian or Italian dressing Directions: Toss all ingredients together. Serve and enjoy. Grill or bake them in your favorite recipes Ingredientes: • 5 tazas de repollo verde o morado (aproximadamente ½ cabeza de tamaño mediano) • 2 tazas de brócoli picado • 2 manzanas picadas • 2 zanahorias, ralladas • Aderezo italiano bajo en grasa Direcciones: Mez… Read More »

Appetizer, Side Dish
apples, broccoli, cabbage, carrots, favorite dressing
 
Full recipe »

Summer Squash Saute (Calabaza Salteada)

utensils_white

Ingredients: • 2 zucchini, sliced into “coins” • 2 yellow squash, sliced into “coins” • 2 garlic cloves, smashed • 2 tablespoons oil • Salt and pepper to taste • 1/4 cup cheese, grated (optional) Directions: Heat oil in pan over medium heat. Add garlic, stir frequently about 2 minutes. Add squash “coins” and sauté 5 minutes. Season with salt and pepper to taste. For added flavor add cheese before serving. Ingredientes: • 2 calabacitas, rebanadas en “monedas” • 2 calabazas amarillas, rebanadas en… Read More »

Appetizer, Side Dish
garlic, oil, yellow squash, zucchini
 
Full recipe »

Tomato Salsa

tomato_white

Ingredients: • 2-3 fresh tomatoes, chopped • 1/4 onion, chopped • 1/2 bell pepper, chopped • 1 lime, juiced • 1 jalapeño pepper (without seeds) • Salt and pepper to taste Directions: Combine all ingredients in a bowl. Season to taste Ingredientes: • 2-3 tomates frescos, picados • 1/4 cebolla, picada • 1/2 pimiento, picado • 1 limón, jugo • 1 chile jalapeño (sin semillas) • Sal y pimienta al gusto Direcciones: Mezcle todos los ingredientes en un tazón. Sazone al gusto.

Appetizer, Side Dish
bell pepper, jalapeno pepper, lime, onion, tomatoes
 
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Confetti Salad (Ensalada de Confeti)

tomato_white

Ingredients: • 2-3 fresh tomatoes, chopped • 1/2 onion, chopped • 1 bell pepper, chopped • 1 carrot, chopped • 2 cups corn, canned or frozen (thawed) • 1/4 cup low fat Italian dressing (or your favorite) Directions: Combine all ingredients in a bowl. Ingredientes: • 2-3 tomates frescos, picados • 1/2 cebolla, picada • 1 pimiento, picado • 1 zanahoria, picada • 2 tazas de maíz, enlatado o descongelado • 1/4 taza aderezo Italiano (o su favorito sabor) Direcciones: Mezcle todos los ingredientes en… Read More »

Appetizer, Side Dish
bell pepper, carrot, corn, favorite dressing, onion, tomatoes
 
Full recipe »

Sweet Potato Hash (Camotes Rallados)

potato

Ingredients: • 2 tablespoons of oil • 1 large apple, peeled and sliced into thin sticks • 1/2 cup onion, sliced thinly • 3 medium sweet potatoes, cut into matchsticks • Cinnamon to taste • Salt and pepper to taste Directions: In a large skillet, heat 1 teaspoon of oil over medium-high heat. In a large bowl, combine apples, onion, and sweet potatoes and mix.. Spread potatoes in the pan in an even layer, press down lightly with a spatula. Cook until golden brown (about 5 minutes), flip and cook on… Read More »

Side Dish
apple, oil, sweet potatoes
 
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Microwave Broccoli Cheese Sandwich

broccoli_white

Ingredients: • 1 Cup steamed broccoli • 2 Tablespoons chopped Roasted walnuts or other nut • 2 Tablespoons Greek yogurt or low-fat mayonnaise • ¼ Cup grated cheese • Salt and pepper to taste • 4 Slices bread Directions: Finely chop the broccoli and place in a microwave-safe baking dish with 2 tablespoons of water. Cover and microwave on high (power level 10) until tender, 2 to 4 minutes. Uncover immediately. Let cool and drain. In a medium bowl, add the nuts, 1 tablespoon of Greek yogurt or mayo… Read More »

Lunch, Main Dish, Side Dish
bread, broccoli, cheese, yogurt
 
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Roasted Root Vegetables

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Ingredients: • 4 medium-sized root vegetables (choose a variety from potatoes, turnips, beets, or rutabagas) • 2 chopped carrots • 1 medium chopped onion • ¼ cup vegetable oil. Season with salt and pepper, or your favorite spices Directions: Preheat oven to 350˚ F. Cut vegetables into large, same sized chunks. Place vegetables in a medium bowl and pour oil on top. Add salt and pepper or seasoning and mix well. Spread an even layer on a baking sheet. Bake for about 1 hour or until tender. Serve w… Read More »

Side Dish
carrots, oil, onion, root vegetables
 
Full recipe »

Cooked Rice (Cómo Cocinar el Arroz)

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Ingredients: • 1 cup rice, rinsed • 1/2 teaspoon salt • 2 cups water Directions: In a medium pot, bring water to a boil. Add rice and salt, return to a boil over medium-high heat. Reduce to a simmer, cover, cook 16-20 minutes (45-55 minutes for brown rice), until the rice is tender. Remove from heat, leave covered for 10 minutes. Fluff with a fork and serve. Ingredientes: • 1 taza de arroz, , enjuagado • 1/2 cucharadita de sal • 2 tazas de agua Direcciones: En una olla mediana, ponga a hervir la… Read More »

Side Dish
rice, water
 
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Mashed Potatoes (Puré de Papas)

potato

Ingredients: • 1½ pounds of potatoes*, peeled and cut into cubes • 3 tablespoons milk • ½ tablespoon butter (optional) • Salt and pepper to taste * Russet or Yukon gold are best Directions: In a medium saucepan add potatoes, salt and enough water to cover potatoes. Boil for 25 minutes or until tender. Mash with a potato masher or fork. Add butter, gradually mix in the milk. Season to taste with salt and pepper. Ingredientes: • 1½ libras de papas*, peladas y cortadas en cubos • 3 cucharadas de le… Read More »

Side Dish
butter, milk, potatoes
 
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Pomegranate Salad (Ensalada de Granada)

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Ingredients: • 1 bunch lettuce, spinach, or shredded cabbage • ½ cup chopped nuts • ¼ onion, sliced thinly • 1 pomegranate, peeled and seeds separated • 1/2 cup shredded cheese • 4 tablespoons balsamic vinaigrette Directions: Place lettuce in a salad bowl. Top with onion, nuts, and cheese. Sprinkle pomegranate seeds over the top, and drizzle with vinaigrette. Ingredientes: • Una cabeza de lechuga, espinaca o repollo picado • ½ taza de nueces picadas • ¼ de cebolla, en rodajas finas • 1 granada p… Read More »

Appetizer, Side Dish
cheese, lettuce, oil, onion, pomegranates, vinegar dressing
 
Full recipe »

Roasted Fuyu Persimmons (Pérsimos Japoneses Horneados)

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Ingredients: • 4 Fuyu persimmons, washed • 1 Tablespoon of oil • Salt to taste Directions: Preheat oven to 350°F. Cut off the tops and bottoms of persimmons. Slice persimmons about ¼- inch thick. Lay persimmons in a single layer on a large sheet pan. Drizzle half the oil, turn the slices and drizzle the rest of the oil. Bake persimmon slices until tender and starting to brown, about 20 minutes. When done roasting, sprinkle salt to taste. Ingredientes: • 4 pérsimos japoneses, lavados • 1 cucharad… Read More »

Side Dish, Snack
butter, persimmons
 
Full recipe »

Grilled Cheese with Pears

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Ingredients: • 4 slices of bread • 4 slices of cheese • 1 medium pear, cut into 1/4-inch slices • 2 tablespoons of butter or no-stick cooking spray Directions: Heat a frying pan on medium heat. Butter two slices of bread on one side; place buttered side down onto the pan. Top the bread with 1 slice of cheese, 3-4 pear slices, and another slice of cheese. Cook until bottom of sandwich is browned, 3-5 minutes. Flip over and cook 3-5 more minutes.

Lunch, Main Dish, Side Dish, Snack
bread, butter, cheese, pears
 
Full recipe »

Tuna Pasta Salad (Pasta de Ajo y Mantequilla)

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Ingredients: • 1/2 pound pasta, cooked and drained • 2 cups broccoli or zucchini, chopped • 1 tomato, chopped • 1/2 cup Italian salad dressing • 1 can tuna, drained Directions: Combine pasta and vegetables in a bowl. Add dressing and stir until well combined. Tip: add protein with 2-3 sliced hard boiled eggs, or 1 can of drained beans Ingredientes: • 1/2 libra de pasta cocida, enjuagada y escurrida • 2 tazas de brócoli o calabazas, picado • 1 tomate, picado • 1/4 taza de aderezo Italiano • 1 lat… Read More »

Lunch, Main Dish, Side Dish
Italian dressing, broccoli, pasta, tomato, tuna, zucchini
 
Full recipe »

Pasta Primavera

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Ingredients: • 1/2 pound of pasta, cooked, drained • 4 tablespoons oil • 1 carrot, chopped • 1 zucchini, chopped • 1-2 cloves garlic, sliced • Salt and pepper to taste Directions: Heat oil in pan over medium heat. Add garlic, vegetables, sauté 5-7 minutes. Salt and pepper to taste, Combine pasta with vegetables. Ingredientes: • 1/2 libra de pasta, cocida, enjuagada y escurrida • 4 cucharadas de aceite • 1 zanahoria, picada • 1 calabacita, picada • 1-2 dientes de ajo, picado • Sal y pimienta al g… Read More »

Lunch, Main Dish, Side Dish
carrot, oil, pasta, zucchini
 
Full recipe »

Caramelized Onions (Cebolla Caramelizada)

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Ingredients: • 4 medium onions, chopped • 1 tablespoons of butter or oil • Salt and pepper to taste • Water, 1-2 tablespoons as needed Directions: Heat the pan on medium high heat, add the oil or butter, and onions and stir constantly for 30-40 minutes. If the onions begin to burn, reduce the heat to low-medium. If the onions begin to dry out, add 1 tablespoon of water. Add salt and pepper to taste. Once onions are golden brown remove from heat. Ingredientes: • 4 cebollas medianas, picadas • 1 c… Read More »

Main Dish, Side Dish
butter, oil, onions
 
Full recipe »

Potato Cakes (Tortas de Papa)

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Ingredients: • 3 cups left over mashed potatoes • 1 cup small breadcrumbs* • 1 Large egg, lightly beaten • 2-3 Tablespoons of oil * To add flavor add pepper, sautéed onions or garlic to the mashed potatoes before cooking. Directions: In a large bowl, combine the mashed potatoes, breadcrumbs, and beaten egg. Shape the potato mixture into 3-inch patties. In a large nonstick skillet over medium heat, add the oil. Add the patties and cook until golden brown, 2 to 3 minutes. Serve hot. You can use cr… Read More »

Breakfast, Side Dish
breadcrumbs, egg, oil, pototoes
 
Full recipe »

Peanut Butted Apple Sandwich (Sándwich de Mantequilla de Maní)

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Ingredients: • 2 apples, cored and cut crosswise into ½ inch thick slices • 2 tablespoons of peanut butter Directions: Spread 1 tablespoon of peanut butter on a slice of apple, top with another apple slice. Ingredientes: • 2 manzanas, cortado transversalmente en rodajas ½ pulgada de grueso • 2 cucharadas de mantequilla de maní Direcciones: Untar 1 cucharada de mantequilla de maní en un trozo de manzana, colocar otra rebanada de manzana.

Side Dish, Snack
apple, peanut butter
 
Full recipe »

Grilled Cheese (Sándwich de Queso Fundido)

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Ingredients: • 1 tablespoon butter, softened • 2 slices of bread • 2 slices of cheese • 3 thin slices of apple or pear Directions: Heat a pan over medium-low heat. Spread butter on one side of each slice of bread. Once the pan is warm, add one slice of bread, buttered side down, then top with half of the cheese, add the apple slices, and the remaining cheese. Close the sandwich with the second slice of bread, buttered side up. Cook until the bread is toasted and the cheese is melted. Ingrediente… Read More »

Lunch, Main Dish, Snack
apple or pear, bread, butter, cheese
 
Full recipe »

Braised Celery (Apio Estofado)

celery_white

Ingredients: • 8 stalks celery, rinsed and trimmed, cut into 1 inch pieces • 1 tablespoon butter • ½ cup broth (chicken or beef) • Salt and pepper to taste Directions: Heat butter in a pan over medium heat. Once melted add celery, salt and pepper, and cook for 5 minutes. Add broth, stir, cover and reduce heat to low. Cook until celery is tender, about 5 minutes. Uncover and cook for another 5 minutes. Remove from heat and sprinkle with celery leaves. Serve as a side dish or add to your favorite… Read More »

Side Dish
broth, butter, celery
 
Full recipe »

Sauteed Cauliflower (Coliflor Salteado)

cauliflower_white

Ingredients: • 1/2 head of cauliflower, cut into florets • 2 tablespoons of oil • 1/4 cup grated parmesan cheese (or other cheese of your choice) • 1 clove of garlic (optional) • Salt and pepper to taste Directions: Heat oil in a large skillet over medium-high heat. When hot, add the cauliflower and stir until coated with oil. Add the salt. Stir florets until browned and deeply golden in color. Toss in the garlic just before completely browned. Remove from heat and sprinkle cheese. Ingredientes:… Read More »

Side Dish
cauliflower, cheese, oil
 
Full recipe »

Microwaved Steamed Carrots (Zanahorias al Vapor Microondas)

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Ingredients: • 1 pound thinly sliced carrots • 1 tablespoon water Directions: Place carrots and water in a microwave safe dish. Cover and microwave on high 4-6 minutes, until tender. Uncover carefully, carrots will be hot. Ingredientes: • 1 libra zanahorias, cortadas finas • 1 cucharada de agua Direcciones: Coloque las zanahorias y el agua en un plato para microondas. Cubra el plato y cocina en alto 4-6 minutos, hasta que estén tiernos. Descubra con cuidado, las zanahorias estarán calientes.

Side Dish
carrots
 
Full recipe »

Classic Carrot Salad (Ensalada Clásica de Zanahoria)

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Ingredients: • 3-4 cups of grated carrots • 1/2 cup of raisins • 1 large apple, chopped • 1/4 cup low fat mayonnaise or plain yogurt Directions: Combine all ingredients in a medium sized bowl. Ingredientes: • 3-4 tazas de zanahoria rallada • 1/2 taza de pasitas • 1 manzana, picada en trocitos • 1/4 taza de mayonesa baja en grasa o yogur sin sabor Direcciones: Combine todos los ingredientes en un sartén.

Appetizer, Lunch, Side Dish
apple, carrots, raisins, yogurt
 
Full recipe »

Chicken Cabbage Salad (Ensalada de Pollo con Repollo)

cabbage_white

Ingredients: • 4 cups cabbage, shredded • 1 pound carrots, thinly sliced • 2 cups chicken, cooked shredded • 1 cup low fat mayo or salad dressing • 2 apples or pears, chopped • Salt and pepper to taste Directions: Mix all ingredients in a large bowl. Ingredientes: • • 4 tazas de repollo, rallado • 1 libra de zanahorias, en rodajas finas • 2 tazas de pollo, cocido y rallado • 1 taza de mayonesa baja en grasa o aderezo • 2 manzanas o peras, picada • Sal y pimienta al gusto Direcciones: Mezcla todo… Read More »

Appetizer, Lunch, Main Dish, Side Dish
apples, cabbage, carrots, chicken, mayonaisse, pears
 
Full recipe »

Sauteed Cabbage (Repollo Salteado)

cabbage_white

Ingredients: • 3 cups cabbage, shredded • 2 tablespoons of butter or oil • Salt and pepper to taste Directions: Melt butter or heat oil in a large sauté pan. Add the cabbage and salt and pepper. Stir occasionally until cabbage is tender and beginning to brown. Ingredientes: • 3 tazas de repollo, rallado • 2 cucharadas de mantequilla o aceite • Sal y pimienta al gusto Direcciones: En un sartén grande, derrita la mantequilla o caliente el aceite. Agregue el repollo, sal y pimienta. Revolviéndolo d… Read More »

Appetizer, Side Dish
cabbage, oil
 
Full recipe »

Creamy Broccoli and Apple Slaw (Ensalada Cremosa de Brócoli y Manzana)

broccoli_white

Ingredients: • ½ cup plain low-fat yogurt or mayonnaise • 1 tablespoon of vinegar (optional) • 1 small onion, finely chopped • 3 cups broccoli, finely chopped • 1 apple or pear, finely chopped • Salt and pepper to taste   Directions: In a large bowl, stir together the yogurt or mayonnaise, vinegar, onion, and salt and pepper. Add broccoli and apple or pear, mix well and enjoy. Tip: add ¼ cup of dried cranberries, your favorite nuts for additional flavor. Ingredientes: • ½ taza de yogur o ma… Read More »

Appetizer, Lunch, Side Dish
apple or pear, broccoli, onion, yogurt
 
Full recipe »

Stuffed Peppers (Pimientos Rellenos)

bell_pepper_white

Ingredients: • 2 bell peppers, cut length wise, remove seeds • 2 zucchini or yellow squash, sliced • 2 carrots, sliced • 1 cup rice, cooked • 2 tablespoons oil • 1/4 cup cheese, shredded (optional) • Salt and pepper to taste Directions: Heat oil in pan over medium heat. Add squash or zucchini and carrots, sauté 7-10 minutes. Add cooked rice, stir frequently. Season with salt and pepper to taste. Spoon into bell pepper halves. Optional: sprinkle cheese. Ingredientes: • 2 pimientos, cortados a lo… Read More »

Lunch, Main Dish, Side Dish
bell peppers, carrots, rice, zucchini or squash
 
Full recipe »

Lentil Soup (Sopa de Lentejas)

bean

Ingredients: • 1 cup lentils, rinsed • 2 1/2 cups water • 1 onion, chopped • 1 carrot, chopped • 1 tablespoon oil • 1 bay leaf or teaspoon dried thyme (optional) • Salt and pepper to taste Directions: In a medium saucepan, heat oil over medium heat. Add onion, cook until softened, stirring frequently, about 5 minutes. Add water, carrots, lentils and seasoning. Bring to a boil 1-2 minutes , reduce heat to simmer until lentils are tender, 20-45 minutes. Ingredientes: • 1 taza de lentejas, enjuagad… Read More »

Appetizer, Lunch, Main Dish, Soup
lentils, onion
 
Full recipe »

Chicken Waldorf Salad

celery_white

Ingredients: • 3 cup chopped cooked chicken • 1 medium apple diced • 1 cup halved grapes • 1/3 cup low fat mayonnaise • 1/3 cup low fat plain yogurt • 1 cup sliced celery • 2 tsp lemon juice • ¼ tsp salt • ½ chopped walnuts, optional <hr /> Directions: Combine beans, celery, onion, and tomatoes in a bowl.Add dressing and stir until well combined. Chill 30 minutes for a cold salad or enjoy at room temperature!

Lunch, Main Dish, Side Dish
apple, celery, chicken, lemon, yogurt
 
Full recipe »

Shepherd’s Pie – By Chef Ryan Scott

potato

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!

Main Dish
carrots, chicken broth, eggs, ground beef, potatoes
 
Full recipe »

Carrot Soup – By Chef Ryan Scott

CarrotSoup_DT

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

Appetizer, Lunch, Side Dish, Soup
carrots
 
Full recipe »

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

bean

This simple and nutritious recipe takes only 10 minutes to make!

Appetizer, Lunch, Side Dish, Snack
beans, bell pepper, corn, onion
 
Full recipe »

Spicy Chicken Chili (Chili de Pollo Picante)

cooking_pot

Wedges of corn bread are always a good complement to chili. Or serve the chili over macaroni or rice.

Main Dish, Side Dish
beans, chicken, chicken broth, cilantro, jalapenos, onion, tomatoes
 
Full recipe »

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.

Main Dish, Side Dish
bell pepper, lentils, spaghetti, tomatoes
 
Full recipe »

Garden Barley Soup (Sopa de Cebada con Verduras)

You can add any of your favorite vegetables and take out the ones listed here! Use what is in season to save money!

Lunch, Main Dish, Side Dish, Soup
barley, beef broth, bell pepper, tomatoes, zucchini
 
Full recipe »

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… Read More »

 
Full recipe »

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… Read More »

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

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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… Read More »

 
Full recipe »

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… Read More »

 
Full recipe »

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… Read More »

 
Full recipe »

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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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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… Read More »

 
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