Nutrition & Recipes

Looking for some inspiration for mouthwatering meals, satisfying side dishes or delightful desserts?

Below are some healthy recipes we love that use ingredients often distributed at Food Bank distribution sites and through our partner agencies.

Cooking & Storage Tips

Try these tips for getting the most out of some of the foods we give out the most!

Other Nutrition Resources

CalFresh

CalFresh is a benefit that can help your household stretch its grocery budget to purchase healthy foods at the grocery store, farmers’ markets and online. Find out if you qualify.

Sweet Potato-Southwestern Style

Sweet potatoes are a great vehicle for creative combinations. This stuffed version is easily customizable. Swap out black beans for kidney beans or garbanzos, add some bell peppers or mushrooms, and go crazy with whatever toppings you have on hand! Cilantro, hot sauce, a squeeze of lime… whatever floats your sweet potato boat! 2 sweet potatoes ⅓ cup onion ¾ cup black beans ¾ cup corn ¾ cup diced tomatoes or salsa Spices to taste (Salt, pepper, cumin, paprika) Optional toppings: Avocado/guacamole

Main Dish
beans, corn, sweet potato
 
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Healthier No-Bake Chocolate Pie

This pie is so silky, rich, and delicious that nobody will ever guess it’s made of tofu. It’s dairy-free (with the ability to be made vegan), no-bake, and requires less than 10 minutes of work – what more could you want in a dessert?   Ingredients: 1 11-12oz bag semi-sweet chocolate chips 1 16-oz package silken tofu (firm works too, just don’t use extra-firm) 1 tbsp honey (or agave syrup) 1/3 cup brewed coffee (OR mix 1/2 tsp instant coffee with 1/3 cup water) Pinch of salt 1 9-inch prepared cho

Dessert
 
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Basil Pesto Hummus

Recipe by Anna Meyer (Gorman) – Children’s Program and Extra Helpings Administrator Hummus is an easy-to-make healthy snack that goes well with most dipping devices you desire (veggies, pretzels, pita chips to name a view). This recipe puts a flavorful twist on the classic version. Ingredients: 2 cans chickpeas Juice of 2 lemons 2 1/2 cups fresh basil (I use an entire clamshell of Trader Joe’s basil) 4-5 cloves garlic (or more if you really like garlic – like me!) 3/4 cup olive oil Salt and pepp

Appetizer, Snack
 
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Oven-Fried Latkes

Recipe by Anna Meyer (Gorman) – Children’s Program and Extra Helpings Administrator Latkes, probably the most well-known food served for the Jewish festival of Hanukkah, are what hash browns wish they could be. These crispy-on-the outside and fluffy-on-the-inside morsels of potato goodness can be enjoyed any time of year! They’re traditionally fried on the stovetop (a daunting task for many of us), but this version is easier, safer and uses less oil. Ingredients: 3 russet potatoes 1 yellow onion

Main Dish, Side Dish
 
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Sweet and Spicy Roasted Squash w/ Lemon Garlic Sauce

Move over butternut–delicata squash is your best squash friend this Thanksgiving. Its small size and cylindrical shape mean it is incredibly easy to cut and prep, and here’s the best part: NO PEELING. When roasted, the skin softens enough that you won’t even notice it’s there, we promise. Ingredients: 1 medium delicata squash 2 tbsp olive oil 2 tsp salt 2 tbsp chili powder 2 tbsp maple syrup or honey 1/4 cup plain Greek yogurt Juice from 1/2 a lemon 1 clove garlic, minced Pumpkin seeds, chopped

Side Dish
 
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Quick Cheesy Onion Bread

Recipe provided by: Anna Meyer (Gorman) – Children’s Program and Extra Helpings Administrator ​Makes 1 small loaf (loaf should serve 4, but maybe make 2 loaves if you have big eaters in your house) Active time: 30 minutes Inactive time: 30-35 minutes Total time: about 1 hour ​For when you realize you would really like to have bread with dinner but it’s already 6pm. This quick bread gets its leavening from baking powder and baking soda instead of yeast, and goes from start to finish in an hour fl

Side Dish
 
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Mom’s Tomato Soup

Thanks to Anna Gorman, Child Programs and Extra Helpings Administrator for the recipe and photo Ingredients: 4 tbsp butter OR neutral oil 1 cup chopped onion 1 cup chopped celery 1/2 cup chopped carrot 1/3 cup flour 2-28 oz cans whole tomatoes, drained and chopped OR 2-28 oz cans diced tomatoes, drained OR equal amount of fresh tomatoes, peeled. 2 tsp sugar 1 tsp dried basil 1 bay leaf 4 cups chicken or vegetable broth 2 cups whole milk Salt and pepper to taste OPTIONAL SPICES: 1/2 tsp curry pow

Lunch, Main Dish, Side Dish, Soup
broth, milk, tomatoes
 
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Peach Salsa Recipe

Late summer is prime time for the year’s best peaches, but don’t pigeonhole them as a dessert-only ingredient! While they may be perfect in pies or over ice cream, a ripe peach can also seriously elevate your main course. Spoon this salsa on your chicken, fish, steak, or tacos for a summery twist on a classic. Ingredients: 1 peach, diced (about 1 cup) 1/2 small red onion*, diced (about 1/4 cup) 2 cloves garlic, finely chopped (about 1 tbsp) 1/4 cup cilantro, finely chopped Juice of 1 lime (about

Side Dish, Snack
Peach salsa, peach, red onion, salsa
 
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Broccoli-Cheddar-Spinach Frittata

INGREDIENTS 6 large eggs 1/3 cup milk (dairy or non-dairy) 2 cloves garlic, chopped ¾ cup cheddar cheese, grated and split evenly between 2 bowls ½ a yellow onion, chopped 1 head broccoli, separated into florets and sliced 3 tbsp water 1 ½ cups spinach, roughly chopped 1/3 cup green onions, chopped (OPTIONAL) Salt and Pepper Cooking Oil INSTRUCTIONS Preheat the oven to 425 degrees F. Whisk together eggs, milk, garlic, and half the cheese in a medium-sized bowl. Add salt and pepper to taste. Add

Breakfast, Lunch, Main Dish
broccoli, cheese, eggs
 
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Summer Fruit Crisp

Makes 4 Servings The saying should definitely be “easy as crisp,” because making a crisp is so much easier than making a pie. No rolling out crust, no making a lattice, and definitely no crimping. It tastes just as good as pie, if not better! INGREDIENTS: 1 lb fruit Peaches, plums, strawberries, blueberries, blackberries, and apples all work well! Just make sure you cut the larger fruit into about ½ inch pieces. Blueberries and blackberries can be left whole. 1/4 cup butter (half a stick), softe

Dessert
Fruit crisp
 
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Sweet Potato Gnocchi with Herb Butter Sauce

This Italian classic (pronounced nyo-kee) is a great dinner for when you have a bit more time and want something more exciting than plain pasta with butter. It also provides a fun opportunity to get kids involved with dinner; let them help knead the dough and roll it out into a snake. Even misshapen gnocchi is delicious gnocchi! 1 large sweet potato 1 medium russet potato 1/2 cup Parmesan cheese 1 large egg, beaten to blend 1 teaspoon salt ½ tsp black pepper 1 3/4 cups (or more) all-purpose flou

Main Dish
egg, flour, sweet potato
 
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Pantry Pasta

Photo and Recipe: Anna Gorman – Child Programs and Extra Helpings Administrator The perfect dinner for sheltering in place: warm, familiar, comforting, and can be made with ingredients you most likely already have in your pantry. In fact, pasta and sauce are included in emergency food boxes going out through some partner agencies and community sites.  INGREDIENTS 2 tbsp oil 1 yellow onion, minced 3 cloves garlic, minced 3 tbsp tomato paste 1-28 oz can crushed tomatoes or tomato sauce (or use who

Main Dish
lentils, meat, pasta, tomato
 
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Chimichurri (Salsa Verde)

Recipe by Anna Gorman This St. Patrick’s Day, make all your dishes green with this vibrant chimichurri! It’s only four ingredients, comes together in minutes, and it improves nearly every dish it touches. Put it on meat, eggs, cooked vegetables, beans, potatoes…the possibilities are endless! As an added bonus, it’s a great way to use the rest of that bunch of cilantro or parsley that’s slowly wilting in the back of the fridge. ½ cup cilantro or parsley 2-3 cloves garlic (more or less, depending

Side Dish
 
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2-minute Chocolate Mug Cake

This recipe from Joy Bauer is the exception to the saying “if it seems too good to be true, it probably is.” This single-portion treat will satisfy your sweet tooth, but only has about 150 calories! Oh, and clean up is a cinch! Memorizing the recipe is as easy as 3-2-1. 3 TBSP Brownie or Fudgy Cake Mix 2 TBSP Water 1 TBSP Chocolate Chips Mix all the ingredients in a microwave bowl and heat in a microwave for 50 seconds. Yep—that’s it–then dig in!

Dessert
brownie mix, chocolate cake mix, chocolate chips
 
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Dreena Burton’s Creamy Vegan Artichoke Spinach Dip

This vegan dip has been referred to as a “guaranteed crowd-pleaser” by a member of our staff, Rachel. She says it’s a hit “whether you follow a plant-based diet or not and it’s a go-to recipe for potlucks!” The recipe is from Dreena Burton’s website. Ingredients 3/4 cup raw cashews unsoaked 3/4 cup plain unsweetened non-dairy milk I like almond or soy, but your choice 2 1/2 – 3 tbsp freshly squeezed lemon juice 1-2 medium-large cloves garlic I typically use 1 to make it family-friendly; use less

Appetizer
artichoke hearts, cashews, spinach
 
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Hard-to-mess-up shredded Brussels sprouts

We can’t explain it, but in the last few years, Brussels sprouts seemingly went from being the most mocked vegetable to a trendy and flavorful cruciferous powerhouse. Here’s a delicious way to prepare Brussels sprouts for any skeptics still out there. It’s one of those hard-to-mess-up recipes that easily allows modifications and substitutions as you see fit. The goal is to make the Brussels sprouts melt in your mouth! Ingredients: 2 lbs fresh Brussels sprouts, shredded (you can shred them yourse

Side Dish
Brussels sprouts
 
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Pumpkin Spice Snack Mix

This sweet and crunchy recipe is an annual favorite around our office!  In fact, the Communications Department may or may not have gone through their first batch of the season in a matter of minutes while prepping the October newsletter for our supporters. And it may or may not have been before 9:00 a.m. You can really personalize this recipe by selecting your favorite dried fruit and nuts, and it’s easy to grab a scoop for on-the-go snacking…or for working-in-front-of-the-computer snacking. W

Snack
 
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Oven Baked Zucchini Chips

We’ve seen a lot of zucchini come in and out of the warehouse this summer (in fact, over 220K lbs of squash has come through in the past year). Here’s one of our favorite ways to eat zucchini. Think of it like fried zucchini’s healthier cousin, offering lots of flavor and less guilt. Bonus: it’s a hit with kids too! INGREDIENTS ¼ cup dry breadcrumbs ¼ cup parmesan cheese ¼ teaspoon seasoned salt ¼ teaspoon garlic powder 1/8 teaspoon ground pepper 2 tablespoons milk 2-1/2 cups sliced zucchini –cu

Appetizer, Side Dish, Snack
zucchini
 
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Black Bean Brownies

These fudgy, filling and fiber-rich brownies are fabulous! We have to be honest, we were really skeptical trying this recipe. After all, how can they NOT taste like black beans? It doesn’t make any sense, but the proof is in the brownie! Bonus: They are ridiculously easy to make and only require about 5-7 minutes of prep time! INGREDIENTS 1-20 oz. package of brownie mix. (We recommend Ghirardelli’s Triple Chocolate brownie mix you can get at Costco) 1-15 oz. can of black beans Cinnamon (optional

Dessert
 
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Nectarine Salsa Tastes Like Summer

Give your salsa a summer makeover with the addition of fresh nectarines! The sweet and the savory flavor combination makes for a super sidekick to your favorite tortilla chip or a tasty topping to grilled fish tacos. Make it now while nectarines are the peak of the season! Ingredients: 6 nectarines, pitted and diced 1 lb of tomatoes, diced 1 medium red onion, chopped Juice of 2-3 limes 1-3 jalapeno peppers or Anaheim peppers (Anaheim if you like milder heat) 1/2 cup cilantro leaves, chopped Salt

Appetizer, Snack
nectarine, tomato
 
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Garlic Aioli

You can EASILY add personality and flavor to boring ol’ mayonnaise by transforming it into garlic aioli (pronounced “a-o-lee”)! There’s a good chance you already have the needed ingredients on hand to turn a GOOD meal into a GREAT one. Believe us, your taste buds will think it’s well worth the two or three minutes it takes for this mayo makeover. INGREDIENTS 3/4 cup of mayonnaise 3 cloves of finely minced fresh garlic 2-1/2 TBSP of fresh lemon juice (bonus points for using Meyer lemons) 1/2 tsp

Side Dish
garlic, lemon, mayonnaise
 
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Easy Breakfast Casserole

Five reasons you’ll want to make this crowd-pleasing casserole: It is… perfect for a Mother’s Day brunch a flexible and forgiving recipe an inexpensive way to feed 8 people (or more) dee-licious reheats in microwaves easily! Okay, ready to make it? First things first: PREHEAT OVEN TO 350 DEGREES Basic Ingredients: 8 frozen hash brown patties 3 cups of shredded cheddar cheese (or a cheddar cheese blend) 2 cups of ham, bacon, or sausage (omit if vegetarian) 7 large eggs 1 cup of milk 1/2 tsp of

Breakfast
breakfast casserole
 
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Natural Easter Egg Dye

Ready to go au naturel with your egg dying this year? Look no further than these tips we found from Good Housekeeping!

 
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DIY Sauerkraut

Why make sauerkraut instead of buying it? A) It’s tastes better than store-bought B) It’s easy C) It’s inexpensive D) Google all the reported health benefits of consuming sauerkraut, the list is long! Ready to get started? INGREDIENTS: 1 head of cabbage, cored and finely shredded 1 tablespoon sea salt (kosher can work too) 1 teaspoon caraway or fennel seeds 1-3 tablespoons of distilled water INSTRUCTIONS: Place shredded cabbage into non-reactive bowl (avoid copper, cast-iron, or aluminum) Add sa

Side Dish
sauerkraut
 
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Avocad-ohh! Toast

What do you need to know about avocado toast? Well-it’s satisfying, tasty, healthy and versatile. Move over butter and jam, this toast is packed with fiber, protein and heart-healthy fat! Did we mention you don’t have to possess any actual culinary skills to make it? Here are some ideas for inspiration, but the possibilities are endless! Level 1 – Basic Toast up a piece of bread, preferably a whole grain and high-fiber variety. Mash up some fresh avocado with seasonings such as onion powder, gar

Avocado, bread
 
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Blissful Brie Bites

We know both your time and wallets are stretched thin during the holidays. Here’s a 4-ingredient appetizer that will quickly disappear at your next festive gathering. It’s easy but tastes fancy!   INGREDIENTS: 1 (8 oz) container crescent roll dough 1 (8 oz) wheel brie cheese 1 cup whole berry prepared cranberry sauce (not jellied) fresh rosemary sprigs (optional) You’ll also need all-purpose flour, a mini muffin pan, and oil/cooking spray.  INSTRUCTIONS: Preheat oven to 375°f degr

Appetizer
brie, brie cheese, cranberry sauce, crescent roll dough
 
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World’s Easiest 2-Ingredient Muffin Recipe

We didn’t believe it when someone first told us you could make delicious muffins by just combining a box of cake mix and a can of pumpkin puree. But what about eggs? Oil? Water? All skepticism faded away at first bite. Not only are they flavorful and moist, they provide an extra boost of beneficial Vitamin A. Pro tip: chocolate chips are an optional third ingredient if you want to take these to the next level! Ingredients: 1 box of Betty Crocker’s Spice Cake Mix 1 15-oz can of pumpkin puree Dire

Breakfast, Snack
 
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Comforting 15-Bean Soup

Fall is officially here (even though the Bay Area weather doesn’t always reflect it)! As the days get shorter, we start turning to warm comfort foods. Many people attending our Empty Bowls events throughout the years might be familiar with this month’s featured soup. It comes to us from James Porter, Kitchen Manager and Chef at one of our partner agencies –Loaves and Fishes Contra Costa. We are tremendously thankful he volunteers to make this crowd favorite at our sell-out events. This is a hea

Lunch, Main Dish, Soup
15 bean mix, Ham, bell peppers, chicken, onions, sausage
 
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Egg-cellent nutrition for life on the run

We get it. Fall is a busy time of year. These on-the-go omelettes can be made in advance and warmed up for a quick meal or snack. And yes, you can freeze them too. It’s hard to even call this a recipe because both the ingredients and the measurements are flexible. You can switch up the meat, the cheese, and the vegetables–your taste buds won’t get bored with so many flavor combinations. Pro tip: these are great to make when it’s time to clean out the refrigerator to avoid food waste! INGREDIENTS

Breakfast, Lunch, Snack
cheese, eggs, vegetables
 
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2 Ingredient Pineapple Whip

From Fairfield PAL Ingredients 1 whole pineapple – cut up and frozen overnight 1 cup milk of your choice (we like almond or coconut) Instructions Place frozen chunks of pineapple and milk into a food processor and blend until the consistency becomes creamy. You may have to stop several times to scoop down the pineapple. If desired, put the mixture in a plastic bag and swirl into cups.

Dessert, Snack
 
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Slow cooker Nectarine cobbler

Want all the flavor of a homemade cobbler without having to turn on the oven during the hot summer months? We have beautiful stone fruits in our warehouses right now and felt inspired to share this delicious recipe. INGREDIENTS 6 ripe nectarines (use 5 if they’re on the larger side) ½ cup sugar (divided into two ¼ cups) 1 tsp lemon juice 1 cup all-purpose flour 1 ¾ tsp baking powder ½ tsp salt ½ tsp cinnamon 4 Tbsp cold butter, cubed INSTRUCTIONS Cut each nectarines in 12 slices and cut each sli

nectarines
 
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Triple Berry Chia Jam

If you love the taste of homemade jam, but don’t want to put all the work into making it the traditional way (hey, we’re not judging), try this Triple Berry Chia Jam recipe. It’s ridiculously easy to make and doesn’t require any special canning equipment or pectin. This is a great way to use up berries before they spoil and the chia seeds provide extra fiber, omega-3 fats, proteins, vitamins and minerals that you don’t get from your average jam. Ingredients: 1 cup blueberries ¾ cup chopped straw

Breakfast
blueberries, chia seeds, raspberries, strawberries
 
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Asparagus with Balsamic Butter Sauce

Here is an easy and delicious recipe for you to enjoy during the peak of the asparagus season. The simple sauce is a crowd pleaser and if you have more than 3-4 mouths to feed, it’s easy to double the amount. INGREDIENTS: 1 bunch of fresh washed asparagus Cooking spray or oil of your choice (olive oil, avocado oil, etc.) Pepper  2 TBSP salted butter 1 TBSP balsamic vinegar 1 TSP soy sauce INSTRUCTIONS: Preheat oven to 400 degrees Trim asparagus (remove bottom 1/4 to 1/3 of each spear) Use c

Side Dish
asparagus
 
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Shamrock Smoothie

No shamrocks were actually harmed in the making of this smoothie…but it does make the perfect drink for March to celebrate both National Nutrition Month and St. Patty’s Day!  Consisting of only 4 whole-food ingredients, this smoothie is easy, delicious and packed with vitamins and minerals.  It’s also a good way to use up over-ripe or bruised produce and prevent food waste! Place the ingredients in your blender in the following order: 1 peeled and sectioned orange (or 2 cut

Breakfast, Snack
banana, orange, pineapple, spinach
 
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No-Bake Energy Bites

INGREDIENTS: 1 cup old fashioned oats (dry) 1/2 cup peanut butter 1/3 cup honey 2/3 cup toasted coconut flakes 1/2 cup ground flaxseed 1/2 cup chocolate chips 1 tbsp. chia seeds 1 tsp. vanilla extract DIRECTIONS: Mix all ingredients together in a medium bowl. Cover and chill in refrigerator for 30 minutes. Roll into 1-inch balls. Store in refrigerator. Okay to freeze for long-term storage. Makes about 20-25 balls. Note: This recipe is very flexible. Don’t like peanut butter? Substitute almond or

Snack
flax, oats, peanut butter
 
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Best Carrot Soup by Haley Lindberg

Best Carrot Soup by Haley Lindberg was created as part of her Girl Scout Gold Project. Ingredients: 12 large carrots, peeled, chopped 1 yellow or white onion, chopped 4 C. water or chicken broth 1 Tbsp. olive oil or butter 1 Tbsp. minced garlic 1 C. orange juice 1 Tbsp. ginger powder Salt and Pepper Directions: Melt butter/oil in saucepan; add onions and sauté until translucent (about 5 minutes). Place chopped carrots, sautéed onions, garlic and water (or broth) in large pot. Bring to boil, then

Lunch, Main Dish, Side Dish, Soup
broth, carrot, ginger
 
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Minestrone Soup

Ingredients: • 3 C. 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 C. cooked whole wheat pasta • 1 medium squash, chopped • 1 C.cauliflower, chopped • Examples of other vegetables you can add: broccoli, green beans, potato, bell pepper. Directions: In a pot, combine broth, tomatoes, beans, carrot

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

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

Appetizer, Side Dish
apples, broccoli, cabbage, carrots, favorite dressing
 
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Summer Squash Saute (Calabaza Salteada)

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

Appetizer, Side Dish
garlic, oil, yellow squash, zucchini
 
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Tomato Salsa

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)

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

Appetizer, Side Dish
bell pepper, carrot, corn, favorite dressing, onion, tomatoes
 
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Sweet Potato Hash (Camotes Rallados)

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

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

Ingredients: • 1 cup steamed broccoli • 2 tablespoons chopped Roasted walnuts or other nut • 2 tablespoons Greek yogurt or low-fat mayonnaise • 1/4 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 ma

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

Ingredients: • 4 medium-sized root vegetables (choose a variety from potatoes, turnips, beets, or rutabagas) • 2 chopped carrots • 1 medium chopped onion • 1/4 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

Side Dish
carrots, oil, onion, root vegetables
 
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Cooked Rice (Cómo Cocinar el Arroz)

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

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

Ingredients: • 1 & 1/2 pounds of potatoes*, peeled and cut into cubes • 3 tablespoons milk • 1/2 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 cucha

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

Ingredients: • 1 bunch lettuce, spinach, or shredded cabbage • 1/2 cup chopped nuts • 1/4 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 • 1/2 taza de nueces picadas • 1/4 de cebolla, en rodajas finas • 1 g

Appetizer, Side Dish
cheese, lettuce, oil, onion, pomegranates, vinegar dressing
 
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Roasted Fuyu Persimmons (Pérsimos Japoneses Horneados)

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

Side Dish, Snack
butter, persimmons
 
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Grilled Cheese with Pears

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
 
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Tuna Pasta Salad (Pasta de Ajo y Mantequilla)

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

Lunch, Main Dish, Side Dish
Italian dressing, broccoli, pasta, tomato, tuna, zucchini
 
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Pasta Primavera

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

Lunch, Main Dish, Side Dish
carrot, oil, pasta, zucchini
 
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Caramelized Onions (Cebolla Caramelizada)

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

Main Dish, Side Dish
butter, oil, onions
 
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Potato Cakes (Tortas de Papa)

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

Breakfast, Side Dish
breadcrumbs, egg, oil, pototoes
 
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Peanut Butter Apple Sandwich (Sándwich de Mantequilla de Maní)

Ingredients: • 2 apples, cored and cut crosswise into 1/2 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
 
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Grilled Cheese (Sándwich de Queso Fundido)

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

Lunch, Main Dish, Snack
apple or pear, bread, butter, cheese
 
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Braised Celery (Apio Estofado)

Ingredients: • 8 stalks celery, rinsed and trimmed, cut into 1 inch pieces • 1 tablespoon butter • 1/2 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 favorit

Side Dish
broth, butter, celery
 
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Sauteed Cauliflower (Coliflor Salteado)

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:

Side Dish
cauliflower, cheese, oil
 
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Microwaved Steamed Carrots (Zanahorias al Vapor Microondas)

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
 
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Classic Carrot Salad (Ensalada Clásica de Zanahoria)

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
 
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Chicken Cabbage Salad (Ensalada de Pollo con Repollo)

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 todos

Appetizer, Lunch, Main Dish, Side Dish
apples, cabbage, carrots, chicken, mayonaisse, pears
 
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Sauteed Cabbage (Repollo Salteado)

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

Appetizer, Side Dish
cabbage, oil
 
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Creamy Broccoli and Apple Slaw (Ensalada Cremosa de Brócoli y Manzana)

Ingredients: • 1/2 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: • 1/2 taza de yogur o mayon

Appetizer, Lunch, Side Dish
apple or pear, broccoli, onion, yogurt
 
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Stuffed Peppers (Pimientos Rellenos)

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

Lunch, Main Dish, Side Dish
bell peppers, carrots, rice, zucchini or squash
 
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Lentil Soup (Sopa de Lentejas)

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

Appetizer, Lunch, Main Dish, Soup
lentils, onion
 
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Chicken Waldorf Salad

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 • 1/4 tsp salt • 1/2 chopped walnuts, optional 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
 
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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!

Main Dish
carrots, chicken broth, eggs, ground beef, potatoes
 
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Carrot Soup – By Chef Ryan Scott

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

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

Appetizer, Lunch, Side Dish, Snack
beans, bell pepper, corn, onion
 
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Spicy Chicken Chili (Chili de Pollo Picante)

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
 
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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.

Main Dish, Side Dish
bell pepper, lentils, spaghetti, tomatoes
 
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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
 
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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 • 1/2 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

 
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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 • 1/2 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 • 1/2 cucharada de miel • 1/8 cucharadita de sal

 
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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 • 1/2 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

 
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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 • 1/2 onion diced • 2 cups cooked or canned black beans; rinsed and drained. • 1/2 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

 
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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 • 1/2 chopped bell pepper (any color) • 1/2 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 medi

 
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Orange Cinnamon Parfait (Yogur de Naranja y Canela)

Ingredients: • Two oranges • 1 1/2 cups low-fat plain yogurt • 1/2 tsp. cinnamon • 1/2 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 ingredi

 
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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 • 1/2 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

 
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Healthy Tuna Helper (Pasta con Atún Saludable)

Ingredients: • 1 medium onion, chopped • 2 tbsp. oil (olive or vegetable) • 1/2 can cream of mushroom soup • 8 oz. or 1/2 of 16 oz. package whole grain pasta • 8 oz. or 1/2 of 16 oz. package frozen peas or broccoli (chopped) • 1 tbsp. garlic powder • 1/4 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

 
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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 • 1/2 pound whole-wheat rotini • 1/4 cu

 
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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 • 1/2 cup chopped yellow or red bell pepper • 1/2 cup shredded carrots • 1/3 cup chopped red onion • 1/2 cup mayonnaise (low fat) • 1 tablespoon red wine vinegar • 1/2 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.

 
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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 • 3/4 cups chopped carrot • 3/4 cups lentils, rinsed and drained • 1/2 cup chopped celery with leaves • 1 tablespoons instant beef bouillon • 1/2 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 boilin

 
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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 • 1 1/4 cup brown rice • 1/2 cup dried fruit like cranberries, raisins, apricots, etc, chopped • 3/4 teaspoon salt • Pepper, to taste • 2 cups chicken stock • 1 cup water • 3/4 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 t

 
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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 tablespoon oil • 1 8 oz can of tomatoes • 1 8 oz can tomato sauce • 2 tablespoon chili powder • 1/2 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 an

 
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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 tablespoons oil • 1 8 oz can of tomatoes • 1 8 oz can tomato sauce • 2 tablespoons chili powder • 1/2 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 chopp

 
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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 • 1/2 tablespoon vegetable oil • 1 tablespoon lime juice • 1/3 cup green, white, or red onions, chopped • 2 tablespoons fresh

 
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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 • 1/2 bunch green onion, chopped • 1/2 cup walnut pieces • 1 cup cooked chicken, cubed • 3 tablespoons flat leaf parsley, chopped • 1/4 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. Ingre

 
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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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