Zucchini Pineapple Breakfast Bread
Ingredients:
1 (16 oz.) can crushed pineapple in 100% juice
2 medium zucchinis, grated (about 2 cups)
1 ½ cup whole wheat flour
¾ cup sugar
¼ teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon salt
1 ½ teaspoon cinnamon
2 eggs
¼ cup oil
1 ½ teaspoon vanilla
Directions:
Preheat oven to 350.
In a large bowl, mix dry ingredients. In a separate bowl,
mix wet ingredients.
Add wet ingredients to dry ingredients and mix well.
Pour into greased bread pan. Bake for 40 – 45 minutes.
Slice into 12 even slices.
Nutritional Information: Serving Size: 1 slice (65g) Calories 126, Total Fat 5.9g, Cholesterol 31mg, Sodium
134mg, Total Carbohydrate 14.7g, Dietary Fiber 2.5g, Protein 4g
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Zucchini Pineapple Breakfast Bread
Ingredients:
1 (16 oz.) can crushed pineapple in 100% juice
2 medium zucchinis, grated (about 2 cups)
1 ½ cup whole wheat flour
¾ cup sugar
¼ teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon salt
1 ½ teaspoon cinnamon
2 eggs
¼ cup oil
1 ½ teaspoon vanilla
Nutritional Information: Serving Size: 1 slice (65g) Calories 126, Total Fat 5.9g, Cholesterol 31mg, Sodium
134mg, Total Carbohydrate 14.7g, Dietary Fiber 2.5g, Protein 4g
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Zucchini Pineapple Breakfast Bread
Ingredients:
1 (16 oz.) can crushed pineapple in 100% juice
2 medium zucchinis, grated (about 2 cups)
1 ½ cup whole wheat flour
¾ cup sugar
¼ teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon salt
1 ½ teaspoon cinnamon
2 eggs
¼ cup oil
1 ½ teaspoon vanilla
Directions:
Preheat oven to 350.
In a large bowl, mix dry ingredients. In a separate bowl,
mix wet ingredients.
Add wet ingredients to dry ingredients and mix well.
Pour into greased bread pan. Bake for 40 – 45 minutes.
Slice into 12 even slices.
Nutritional Information: Serving Size: 1 slice (65g) Calories 126, Total Fat 5.9g, Cholesterol 31mg, Sodium
134mg, Total Carbohydrate 14.7g, Dietary Fiber 2.5g, Protein 4g
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Directions:
Preheat oven to 350.
In a large bowl, mix dry ingredients. In a separate bowl,
mix wet ingredients.
Add wet ingredients to dry ingredients and mix well.
Pour into greased bread pan. Bake for 40 – 45 minutes.
Slice into 12 even slices.
Zucchini Pineapple Breakfast Bread
Ingredients:
1 (16 oz.) can crushed pineapple in 100% juice
2 medium zucchinis, grated (about 2 cups)
1 ½ cup whole wheat flour
¾ cup sugar
¼ teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon salt
1 ½ teaspoon cinnamon
2 eggs
¼ cup oil
1 ½ teaspoon vanilla
Directions:
Preheat oven to 350.
In a large bowl, mix dry ingredients. In a separate bowl,
mix wet ingredients.
Add wet ingredients to dry ingredients and mix well.
Pour into greased bread pan. Bake for 40 – 45 minutes.
Slice into 12 even slices.
Nutritional Information: Serving Size: 1 slice (65g) Calories 126, Total Fat 5.9g, Cholesterol 31mg, Sodium
134mg, Total Carbohydrate 14.7g, Dietary Fiber 2.5g, Protein 4g
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Tomato Rock’n Roll-ups
Ingredients:
1 (15-ounce) can low-sodium
black beans
1 cup corn, fresh or frozen
1 cup tomatoes, diced
1/4 cup onion, minced
1 avocado, chopped
1 clove garlic, minced
1 teaspoon fresh parsley, chopped
1⁄8 teaspoon cayenne pepper
2 teaspoons lemon juice
1/2 teaspoon chili powder
Four 8-inch whole wheat tortillas
1⁄3 cup shredded low-fat cheese
Directions:
Drain and rinse beans. In a medium bowl, combine beans,
corn, tomatoes, avocado, and garlic. Gently fold in
parsley, cayenne pepper, lemon juice, and chili powder. Warm
tortilla in pan. Sprinkle 1/4 of cheese and 1/4 of mixture down
center of tortilla. Fold in edges and roll up. Enjoy! Yields four
roll ups.
Nutritional information per serving: Calories 346, Carbohydrate 50.5g, Dietary Fiber 14.9g, Protein 16.5
g, Total Fat 11 g, Cholesterol 5 mg, Sodium 550mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Tomato Rock’n Roll-ups
Ingredients:
1 (15-ounce) can low-sodium
black beans
1 cup corn, fresh or frozen
1 cup tomatoes, diced
1/4 cup onion, minced
1 avocado, chopped
1 clove garlic, minced
1 teaspoon fresh parsley, chopped
1⁄8 teaspoon cayenne pepper
2 teaspoons lemon juice
1/2 teaspoon chili powder
Four 8-inch whole wheat tortillas
1⁄3 cup shredded low-fat cheese
Nutritional information per serving: Calories 346, Carbohydrate 50.5g, Dietary Fiber 14.9g, Protein 16.5
g, Total Fat 11 g, Cholesterol 5 mg, Sodium 550mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Tomato Rock’n Roll-ups
Ingredients:
1 (15-ounce) can low-sodium
black beans
1 cup corn, fresh or frozen
1 cup tomatoes, diced
1/4 cup onion, minced
1 avocado, chopped
1 clove garlic, minced
1 teaspoon fresh parsley, chopped
1⁄8 teaspoon cayenne pepper
2 teaspoons lemon juice
1/2 teaspoon chili powder
Four 8-inch whole wheat tortillas
1⁄3 cup shredded low-fat cheese
Directions:
Drain and rinse beans. In a medium bowl, combine beans,
corn, tomatoes, avocado, and garlic. Gently fold in
parsley, cayenne pepper, lemon juice, and chili powder. Warm
tortilla in pan. Sprinkle 1/4 of cheese and 1/4 of mixture down
center of tortilla. Fold in edges and roll up. Enjoy! Yields four
roll ups.
Nutritional information per serving: Calories 346, Carbohydrate 50.5g, Dietary Fiber 14.9g, Protein 16.5
g, Total Fat 11 g, Cholesterol 5 mg, Sodium 550mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Directions:
Drain and rinse beans. In a medium bowl, combine beans,
corn, tomatoes, avocado, and garlic. Gently fold in
parsley, cayenne pepper, lemon juice, and chili powder. Warm
tortilla in pan. Sprinkle 1/4 of cheese and 1/4 of mixture down
center of tortilla. Fold in edges and roll up. Enjoy! Yields four
roll ups.
Tomato Rock’n Roll-ups
Ingredients:
1 (15-ounce) can low-sodium
black beans
1 cup corn, fresh or frozen
1 cup tomatoes, diced
1/4 cup onion, minced
1 avocado, chopped
1 clove garlic, minced
1 teaspoon fresh parsley, chopped
1⁄8 teaspoon cayenne pepper
2 teaspoons lemon juice
1/2 teaspoon chili powder
Four 8-inch whole wheat tortillas
1⁄3 cup shredded low-fat cheese
Directions:
Drain and rinse beans. In a medium bowl, combine beans,
corn, tomatoes, avocado, and garlic. Gently fold in
parsley, cayenne pepper, lemon juice, and chili powder. Warm
tortilla in pan. Sprinkle 1/4 of cheese and 1/4 of mixture down
center of tortilla. Fold in edges and roll up. Enjoy! Yields four
roll ups.
Nutritional information per serving: Calories 346, Carbohydrate 50.5g, Dietary Fiber 14.9g, Protein 16.5
g, Total Fat 11 g, Cholesterol 5 mg, Sodium 550mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Zesty Carrot Slaw
Zesty Carrot Slaw
Ingredients:
3 cups Napa cabbage, shredded
2 Granny Smith apples, grated
4 large carrots, grated
1/4 cup cilantro, finely chopped
2 tablespoons olive oil
1/4 cup orange juice (about one orange)
2 tablespoon lime juice (about 1 lime)
salt and pepper to taste
Ingredients:
3 cups Napa cabbage, shredded
2 Granny Smith apples, grated
4 large carrots, grated
1/4 cup cilantro, finely chopped
2 tablespoons olive oil
1/4 cup orange juice (about one orange)
2 tablespoon lime juice (about 1 lime)
salt and pepper to taste
Directions:
Place the cabbage, apple, carrot, and cilantro into a mixing bowl. Sprinkle with olive oil, orange juice, lime juice,
salt, and pepper. Toss until evenly blended. Yields six 1-cup servings.
Directions:
Place the cabbage, apple, carrot, and cilantro into a mixing bowl. Sprinkle with olive oil, orange juice, lime juice,
salt, and pepper. Toss until evenly blended. Yields six 1-cup servings.
Nutritional information per serving: Calories 97, Carbohydrate 14.4g, Dietary Fiber 3.7g, Protein 1.2g, Fiber
3.7g, Total Fat 4.8g, Sodium 40mg
Nutritional information per serving: Calories 97, Carbohydrate 14.4g, Dietary Fiber 3.7g, Protein 1.2g, Fiber
3.7g, Total Fat 4.8g, Sodium 40mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Zesty Carrot Slaw
Zesty Carrot Slaw
Ingredients:
3 cups Napa cabbage, shredded
2 Granny Smith apples, grated
4 large carrots, grated
1/4 cup cilantro, finely chopped
2 tablespoons olive oil
1/4 cup orange juice (about one orange)
2 tablespoon lime juice (about 1 lime)
salt and pepper to taste
Ingredients:
3 cups Napa cabbage, shredded
2 Granny Smith apples, grated
4 large carrots, grated
1/4 cup cilantro, finely chopped
2 tablespoons olive oil
1/4 cup orange juice (about one orange)
2 tablespoon lime juice (about 1 lime)
salt and pepper to taste
Directions:
Place the cabbage, apple, carrot, and cilantro into a mixing bowl. Sprinkle with olive oil, orange juice, lime juice,
salt, and pepper. Toss until evenly blended. Yields six 1-cup servings.
Directions:
Place the cabbage, apple, carrot, and cilantro into a mixing bowl. Sprinkle with olive oil, orange juice, lime juice,
salt, and pepper. Toss until evenly blended. Yields six 1-cup servings.
Nutritional information per serving: Calories 97, Carbohydrate 14.4g, Dietary Fiber 3.7g, Protein 1.2g, Fiber
3.7g, Total Fat 4.8g, Sodium 40mg
Nutritional information per serving: Calories 97, Carbohydrate 14.4g, Dietary Fiber 3.7g, Protein 1.2g, Fiber
3.7g, Total Fat 4.8g, Sodium 40mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Perfect Persimmon Salad
Perfect Persimmon Salad
Ingredients:
3 Fuyu persimmons, diced, seeds discarded
1 large Fuji apple, cored and diced
1/4 cup fresh mint leaves, minced (about 8 – 10 leaves)
2 teaspoon lime juice (about 1 lime)
Ingredients:
3 Fuyu persimmons, diced, seeds discarded
1 large Fuji apple, cored and diced
1/4 cup fresh mint leaves, minced (about 8 – 10 leaves)
2 teaspoon lime juice (about 1 lime)
Directions:
Gently toss all of the ingredients together.
Yields four 1-cup servings.
Directions:
Gently toss all of the ingredients together.
Yields four 1-cup servings.
Nutritional Information:
Calories 42; Carbohydrate 11g; Dietary Fiber 2.2g; Protein
0.4g; Total Fat 0.1g; Cholesterol 0mg; Sodium 1mg
Nutritional Information:
Calories 42; Carbohydrate 11g; Dietary Fiber 2.2g; Protein
0.4g; Total Fat 0.1g; Cholesterol 0mg; Sodium 1mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Perfect Persimmon Salad
Perfect Persimmon Salad
Ingredients:
3 Fuyu persimmons, diced, seeds discarded
1 large Fuji apple, cored and diced
1/4 cup fresh mint leaves, minced (about 8 – 10 leaves)
2 teaspoon lime juice (about 1 lime)
Ingredients:
3 Fuyu persimmons, diced, seeds discarded
1 large Fuji apple, cored and diced
1/4 cup fresh mint leaves, minced (about 8 – 10 leaves)
2 teaspoon lime juice (about 1 lime)
Directions:
Gently toss all of the ingredients together.
Yields four 1-cup servings.
Directions:
Gently toss all of the ingredients together.
Yields four 1-cup servings.
Nutritional Information:
Calories 42; Carbohydrate 11g; Dietary Fiber 2.2g; Protein
0.4g; Total Fat 0.1g; Cholesterol 0mg; Sodium 1mg
Nutritional Information:
Calories 42; Carbohydrate 11g; Dietary Fiber 2.2g; Protein
0.4g; Total Fat 0.1g; Cholesterol 0mg; Sodium 1mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Season’s Greenings Spinach Salad
Season’s Greenings Spinach Salad
Ingredients:
1/2 lb. baby spinach (about 6 cups)
6 oz. basket of strawberries, sliced (about 1 1/2 cups)
2 tangerines, peeled and segmented
1/4 cup sunflower seeds
1/2 cup balsamic vinaigrette dressing
Ingredients:
1/2 lb. baby spinach (about 6 cups)
6 oz. basket of strawberries, sliced (about 1 1/2 cups)
2 tangerines, peeled and segmented
1/4 cup sunflower seeds
1/2 cup balsamic vinaigrette dressing
Directions:
Toss all ingredients gently together. Enjoy!
Yields eight 1-cup servings.
Directions:
Toss all ingredients gently together. Enjoy!
Yields eight 1-cup servings.
Nutritional information per serving:
Calories 129; Carbohydrate 9g; Dietary Fiber 4.8g;
Protein 1.9g; Total Fat 10.1g; Cholesterol 0mg; Sodium
298mg
Nutritional information per serving:
Calories 129; Carbohydrate 9g; Dietary Fiber 4.8g;
Protein 1.9g; Total Fat 10.1g; Cholesterol 0mg; Sodium
298mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Season’s Greenings Spinach Salad
Season’s Greenings Spinach Salad
Ingredients:
1/2 lb. baby spinach (about 6 cups)
6 oz. basket of strawberries, sliced (about 1 1/2 cups)
2 tangerines, peeled and segmented
1/4 cup sunflower seeds
1/2 cup balsamic vinaigrette dressing
Ingredients:
1/2 lb. baby spinach (about 6 cups)
6 oz. basket of strawberries, sliced (about 1 1/2 cups)
2 tangerines, peeled and segmented
1/4 cup sunflower seeds
1/2 cup balsamic vinaigrette dressing
Directions:
Toss all ingredients gently together. Enjoy!
Yields eight 1-cup servings.
Directions:
Toss all ingredients gently together. Enjoy!
Yields eight 1-cup servings.
Nutritional information per serving:
Calories 129; Carbohydrate 9g; Dietary Fiber 4.8g;
Protein 1.9g; Total Fat 10.1g; Cholesterol 0mg; Sodium
298mg
Nutritional information per serving:
Calories 129; Carbohydrate 9g; Dietary Fiber 4.8g;
Protein 1.9g; Total Fat 10.1g; Cholesterol 0mg; Sodium
298mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Shredded Kale Salad
Shredded Kale Salad
Ingredients:
Ingredients:
Salad:
1 small bunch Tuscan kale, washed
and dried
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1/8 teaspoon coarse salt
Salad:
1 small bunch Tuscan kale, washed
and dried
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1/8 teaspoon coarse salt
Salsa:
1 avocado, peeled and diced
1 tomato, diced
½ cup red onion, diced
1 teaspoon jalapeno pepper,
seeded and minced
1 garlic clove, minced
1 tablespoon lime juice
Directions:
De-stem and chop kale into thin strips.
Combine the kale, lime juice, oil, and salt in a large bowl. Rub the ingredients together with your hands (as though giving the kale a massage) until
the leaves wilt, 1-2 minutes. Set aside.
To make the salsa, combine the avocado, tomato, red onion, jalapeno,
garlic, lime juice, oil and salt.
Stir to blend. Add the salsa to the kale and toss to combine. Sprinkle with
seeds. Yields six 1-cup servings.
Nutritional information per serving:
Calories 192; Carbohydrate 9.8g; Dietary Fiber 5.1g; Protein 3.8g; Total Fat 17.1g; Cholesterol 0mg; Sodium 451mg
Salsa:
1 avocado, peeled and diced
1 tomato, diced
½ cup red onion, diced
1 teaspoon jalapeno pepper,
seeded and minced
1 garlic clove, minced
1 tablespoon lime juice
Nutritional information per serving:
Calories 192; Carbohydrate 9.8g; Dietary Fiber 5.1g; Protein 3.8g; Total Fat 17.1g; Cholesterol 0mg; Sodium 451mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Shredded Kale Salad
Shredded Kale Salad
Ingredients:
Ingredients:
Salad:
1 small bunch Tuscan kale, washed
and dried
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1/8 teaspoon coarse salt
Salad:
1 small bunch Tuscan kale, washed
and dried
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1/8 teaspoon coarse salt
Salsa:
1 avocado, peeled and diced
1 tomato, diced
½ cup red onion, diced
1 teaspoon jalapeno pepper,
seeded and minced
1 garlic clove, minced
1 tablespoon lime juice
Directions:
De-stem and chop kale into thin strips.
Combine the kale, lime juice, oil, and salt in a large bowl. Rub the ingredients together with your hands (as though giving the kale a massage) until
the leaves wilt, 1-2 minutes. Set aside.
To make the salsa, combine the avocado, tomato, red onion, jalapeno,
garlic, lime juice, oil and salt.
Stir to blend. Add the salsa to the kale and toss to combine. Sprinkle with
seeds. Yields six 1-cup servings.
Nutritional information per serving:
Calories 192; Carbohydrate 9.8g; Dietary Fiber 5.1g; Protein 3.8g; Total Fat 17.1g; Cholesterol 0mg; Sodium 451mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Directions:
De-stem and chop kale into thin strips.
Combine the kale, lime juice, oil, and salt in a large bowl. Rub the ingredients together with your hands (as though giving the kale a massage) until
the leaves wilt, 1-2 minutes. Set aside.
To make the salsa, combine the avocado, tomato, red onion, jalapeno,
garlic, lime juice, oil and salt.
Stir to blend. Add the salsa to the kale and toss to combine. Sprinkle with
seeds. Yields six 1-cup servings.
Salsa:
1 avocado, peeled and diced
1 tomato, diced
½ cup red onion, diced
1 teaspoon jalapeno pepper,
seeded and minced
1 garlic clove, minced
1 tablespoon lime juice
Directions:
De-stem and chop kale into thin strips.
Combine the kale, lime juice, oil, and salt in a large bowl. Rub the ingredients together with your hands (as though giving the kale a massage) until
the leaves wilt, 1-2 minutes. Set aside.
To make the salsa, combine the avocado, tomato, red onion, jalapeno,
garlic, lime juice, oil and salt.
Stir to blend. Add the salsa to the kale and toss to combine. Sprinkle with
seeds. Yields six 1-cup servings.
Nutritional information per serving:
Calories 192; Carbohydrate 9.8g; Dietary Fiber 5.1g; Protein 3.8g; Total Fat 17.1g; Cholesterol 0mg; Sodium 451mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Pucker-Up Citrus Cups
Pucker-Up Citrus Cups
Ingredients:
2 oranges
I tangerine
1/4 cup dried cranberries
Ingredients:
2 oranges
I tangerine
1/4 cup dried cranberries
Directions:
Half oranges and gently scoop out flesh. Cut a small slice
off the bottom of each half so orange “cup” sits flat. Peel
and section tangerine. Chop oranges into bite-size pieces.
Fill orange “cups” with orange and tangerine pieces.
Sprinkle cranberries over top. Yields four fruit cups with
1/2-cup filling in each.
Directions:
Half oranges and gently scoop out flesh. Cut a small slice
off the bottom of each half so orange “cup” sits flat. Peel
and section tangerine. Chop oranges into bite-size pieces.
Fill orange “cups” with orange and tangerine pieces.
Sprinkle cranberries over top. Yields four fruit cups with
1/2-cup filling in each.
Nutritional information per serving:
Calories 81; Carbohydrate 16.7g; Dietary Fiber 2.3g; Protein 0.8g; Total Fat 0.2g; Cholesterol 0mg; Sodium
2mg
Nutritional information per serving:
Calories 81; Carbohydrate 16.7g; Dietary Fiber 2.3g; Protein 0.8g; Total Fat 0.2g; Cholesterol 0mg; Sodium
2mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Pucker-Up Citrus Cups
Pucker-Up Citrus Cups
Ingredients:
2 oranges
I tangerine
1/4 cup dried cranberries
Ingredients:
2 oranges
I tangerine
1/4 cup dried cranberries
Directions:
Half oranges and gently scoop out flesh. Cut a small slice
off the bottom of each half so orange “cup” sits flat. Peel
and section tangerine. Chop oranges into bite-size pieces.
Fill orange “cups” with orange and tangerine pieces.
Sprinkle cranberries over top. Yields four fruit cups with
1/2-cup filling in each.
Directions:
Half oranges and gently scoop out flesh. Cut a small slice
off the bottom of each half so orange “cup” sits flat. Peel
and section tangerine. Chop oranges into bite-size pieces.
Fill orange “cups” with orange and tangerine pieces.
Sprinkle cranberries over top. Yields four fruit cups with
1/2-cup filling in each.
Nutritional information per serving:
Calories 81; Carbohydrate 16.7g; Dietary Fiber 2.3g; Protein 0.8g; Total Fat 0.2g; Cholesterol 0mg; Sodium
2mg
Nutritional information per serving:
Calories 81; Carbohydrate 16.7g; Dietary Fiber 2.3g; Protein 0.8g; Total Fat 0.2g; Cholesterol 0mg; Sodium
2mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Toy Trees Broccoli Stir-Fry
Toy Trees Broccoli Stir-Fry
Ingredients:
1 tablespoon soy sauce
1 tablespoon dark sesame oil
1 tablespoon canola oil
1 tablespoon water
1 pound broccoli florets, rinsed, patted dry, cut
into bite-sized pieces (about 3 cups)
2 cloves of garlic, minced (about 1 tablespoon)
1 tablespoon fresh ginger, minced
sesame seeds and/or crunchy noodles optional
Ingredients:
1 tablespoon soy sauce
1 tablespoon dark sesame oil
1 tablespoon canola oil
1 tablespoon water
1 pound broccoli florets, rinsed, patted dry, cut
into bite-sized pieces (about 3 cups)
2 cloves of garlic, minced (about 1 tablespoon)
1 tablespoon fresh ginger, minced
sesame seeds and/or crunchy noodles optional
Directions:
Heat the oil in a large sauté pan on medium heat. Add broccoli florets and sauté for a few minutes. Add water
and sauté until broccoli is tender, but still crunchy. Add garlic and ginger and sauté until fragrant, but not
burned. Add soy sauce and sesame oil and remove from heat. Top with sesame seeds or crunchy noodle if
desired. Yields six 1/2-cup servings.
Directions:
Heat the oil in a large sauté pan on medium heat. Add broccoli florets and sauté for a few minutes. Add water
and sauté until broccoli is tender, but still crunchy. Add garlic and ginger and sauté until fragrant, but not
burned. Add soy sauce and sesame oil and remove from heat. Top with sesame seeds or crunchy noodle if
desired. Yields six 1/2-cup servings.
Nutritional information per serving:
Calories 71; Carbohydrate 5.8g; Dietary Fiber 2.0g; Protein 0g; Total Fat 4.9g; Cholesterol 0mg; Sodium 102mg
Nutritional information per serving:
Calories 71; Carbohydrate 5.8g; Dietary Fiber 2.0g; Protein 0g; Total Fat 4.9g; Cholesterol 0mg; Sodium 102mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Toy Trees Broccoli Stir-Fry
Toy Trees Broccoli Stir-Fry
Ingredients:
1 tablespoon soy sauce
1 tablespoon dark sesame oil
1 tablespoon canola oil
1 tablespoon water
1 pound broccoli florets, rinsed, patted dry, cut
into bite-sized pieces (about 3 cups)
2 cloves of garlic, minced (about 1 tablespoon)
1 tablespoon fresh ginger, minced
sesame seeds and/or crunchy noodles optional
Ingredients:
1 tablespoon soy sauce
1 tablespoon dark sesame oil
1 tablespoon canola oil
1 tablespoon water
1 pound broccoli florets, rinsed, patted dry, cut
into bite-sized pieces (about 3 cups)
2 cloves of garlic, minced (about 1 tablespoon)
1 tablespoon fresh ginger, minced
sesame seeds and/or crunchy noodles optional
Directions:
Heat the oil in a large sauté pan on medium heat. Add broccoli florets and sauté for a few minutes. Add water
and sauté until broccoli is tender, but still crunchy. Add garlic and ginger and sauté until fragrant, but not
burned. Add soy sauce and sesame oil and remove from heat. Top with sesame seeds or crunchy noodle if
desired. Yields six 1/2-cup servings.
Directions:
Heat the oil in a large sauté pan on medium heat. Add broccoli florets and sauté for a few minutes. Add water
and sauté until broccoli is tender, but still crunchy. Add garlic and ginger and sauté until fragrant, but not
burned. Add soy sauce and sesame oil and remove from heat. Top with sesame seeds or crunchy noodle if
desired. Yields six 1/2-cup servings.
Nutritional information per serving:
Calories 71; Carbohydrate 5.8g; Dietary Fiber 2.0g; Protein 0g; Total Fat 4.9g; Cholesterol 0mg; Sodium 102mg
Nutritional information per serving:
Calories 71; Carbohydrate 5.8g; Dietary Fiber 2.0g; Protein 0g; Total Fat 4.9g; Cholesterol 0mg; Sodium 102mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Sunshine Salad
Sunshine Salad
Ingredients:
5 cups baby spinach, washed and dried
1/2 red onion, thinly sliced
1/2 red pepper, thinly sliced
1 cucumber, thinly sliced
4 tangerines, peeled and segmented
1/3 cup vinaigrette
Ingredients:
5 cups baby spinach, washed and dried
1/2 red onion, thinly sliced
1/2 red pepper, thinly sliced
1 cucumber, thinly sliced
4 tangerines, peeled and segmented
1/3 cup vinaigrette
Directions:
Combine all ingredients and gently toss.
Yields eight 1-cup servings.
Directions:
Combine all ingredients and gently toss.
Yields eight 1-cup servings.
Nutritional Information per serving
Calories 61; Carbohydrate 3.3g; Dietary Fiber 0.9g; Protein 0.9g; Total Fat 5.3g; Cholesterol 0mg; Sodium
16mg
Nutritional Information per serving
Calories 61; Carbohydrate 3.3g; Dietary Fiber 0.9g; Protein 0.9g; Total Fat 5.3g; Cholesterol 0mg; Sodium
16mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Sunshine Salad
Sunshine Salad
Ingredients:
5 cups baby spinach, washed and dried
1/2 red onion, thinly sliced
1/2 red pepper, thinly sliced
1 cucumber, thinly sliced
4 tangerines, peeled and segmented
1/3 cup vinaigrette
Ingredients:
5 cups baby spinach, washed and dried
1/2 red onion, thinly sliced
1/2 red pepper, thinly sliced
1 cucumber, thinly sliced
4 tangerines, peeled and segmented
1/3 cup vinaigrette
Directions:
Combine all ingredients and gently toss.
Yields eight 1-cup servings.
Directions:
Combine all ingredients and gently toss.
Yields eight 1-cup servings.
Nutritional Information per serving
Calories 61; Carbohydrate 3.3g; Dietary Fiber 0.9g; Protein 0.9g; Total Fat 5.3g; Cholesterol 0mg; Sodium
16mg
Nutritional Information per serving
Calories 61; Carbohydrate 3.3g; Dietary Fiber 0.9g; Protein 0.9g; Total Fat 5.3g; Cholesterol 0mg; Sodium
16mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Berry Delish Kabobs
Berry Delish Kabobs
Ingredients:
For skewers:
1 cup strawberries, stems removed, cut in half
1 cup grapes
1/2 cup blackberries and/or raspberries
1 tangerine, peeled and segmented
Four wooden skewers
For dip:
1 cup strawberries, stems removed, sliced
1/4 cup fat-fee plain yogurt
1/8 t. vanilla
1 tablespoon honey
Ingredients:
For skewers:
1 cup strawberries, stems removed, cut in half
1 cup grapes
1/2 cup blackberries and/or raspberries
1 tangerine, peeled and segmented
Four wooden skewers
For dip:
1 cup strawberries, stems removed, sliced
1/4 cup fat-fee plain yogurt
1/8 t. vanilla
1 tablespoon honey
Directions:
Add all dip ingredients to blender or food processor, or mix well by hand, chill while preparing skewers.
Carefully thread fruit onto wooden skewers. Serve each skewer with a small saucer , two tablespoons, of dip.
Yields four kabobs and 1/2 cup dip.
Directions:
Add all dip ingredients to blender or food processor, or mix well by hand, chill while preparing skewers.
Carefully thread fruit onto wooden skewers. Serve each skewer with a small saucer , two tablespoons, of dip.
Yields four kabobs and 1/2 cup dip.
Nutritional information per serving:
Calories 97; Carbohydrate 19.1g; Dietary Fiber 6.2g; Protein 1.7; Total Fat 0.4g; Cholesterol 0mg; Sodium 11mg
Nutritional information per serving:
Calories 97; Carbohydrate 19.1g; Dietary Fiber 6.2g; Protein 1.7; Total Fat 0.4g; Cholesterol 0mg; Sodium 11mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Berry Delish Kabobs
Berry Delish Kabobs
Ingredients:
For skewers:
1 cup strawberries, stems removed, cut in half
1 cup grapes
1/2 cup blackberries and/or raspberries
1 tangerine, peeled and segmented
Four wooden skewers
For dip:
1 cup strawberries, stems removed, sliced
1/4 cup fat-fee plain yogurt
1/8 t. vanilla
1 tablespoon honey
Ingredients:
For skewers:
1 cup strawberries, stems removed, cut in half
1 cup grapes
1/2 cup blackberries and/or raspberries
1 tangerine, peeled and segmented
Four wooden skewers
For dip:
1 cup strawberries, stems removed, sliced
1/4 cup fat-fee plain yogurt
1/8 t. vanilla
1 tablespoon honey
Directions:
Add all dip ingredients to blender or food processor, or mix well by hand, chill while preparing skewers.
Carefully thread fruit onto wooden skewers. Serve each skewer with a small saucer , two tablespoons, of dip.
Yields four kabobs and 1/2 cup dip.
Directions:
Add all dip ingredients to blender or food processor, or mix well by hand, chill while preparing skewers.
Carefully thread fruit onto wooden skewers. Serve each skewer with a small saucer , two tablespoons, of dip.
Yields four kabobs and 1/2 cup dip.
Nutritional information per serving:
Calories 97; Carbohydrate 19.1g; Dietary Fiber 6.2g; Protein 1.7; Total Fat 0.4g; Cholesterol 0mg; Sodium 11mg
Nutritional information per serving:
Calories 97; Carbohydrate 19.1g; Dietary Fiber 6.2g; Protein 1.7; Total Fat 0.4g; Cholesterol 0mg; Sodium 11mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Guacamole Perfecto
Guacamole Perfecto
Ingredients:
2 ripe avocados, halved and pits removed
1 tablespoon serrano chile, minced
1/2 medium tomato, diced
2 tablespoon cilantro, chopped
1/2 red onion, diced
1/2 lime
1/2 teaspoon dried oregano
Salt to taste
Ingredients:
2 ripe avocados, halved and pits removed
1 tablespoon serrano chile, minced
1/2 medium tomato, diced
2 tablespoon cilantro, chopped
1/2 red onion, diced
1/2 lime
1/2 teaspoon dried oregano
Salt to taste
Directions:
Scoop the avocado out of the skin into a medium sized mixing bowl. With a fork, coarsely mash.
(Do not puree.) Add all other ingredients except the lime. Lightly blend, but keep it chunky. Squeeze in
lime juice. Mix gently and add seasonings. Enjoy with chips or veggie slices. Yields six 1/2-cup servings.
Directions:
Scoop the avocado out of the skin into a medium sized mixing bowl. With a fork, coarsely mash.
(Do not puree.) Add all other ingredients except the lime. Lightly blend, but keep it chunky. Squeeze in
lime juice. Mix gently and add seasonings. Enjoy with chips or veggie slices. Yields six 1/2-cup servings.
Nutritional Information per serving:
Calories 101; Carbohydrate 6g; Dietary Fiber 4.2g; Protein 1.3g; Total Fat 8.9g; Cholesterol 0 mg;
Sodium 5mg
Nutritional Information per serving:
Calories 101; Carbohydrate 6g; Dietary Fiber 4.2g; Protein 1.3g; Total Fat 8.9g; Cholesterol 0 mg;
Sodium 5mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Guacamole Perfecto
Guacamole Perfecto
Ingredients:
2 ripe avocados, halved and pits removed
1 tablespoon serrano chile, minced
1/2 medium tomato, diced
2 tablespoon cilantro, chopped
1/2 red onion, diced
1/2 lime
1/2 teaspoon dried oregano
Salt to taste
Ingredients:
2 ripe avocados, halved and pits removed
1 tablespoon serrano chile, minced
1/2 medium tomato, diced
2 tablespoon cilantro, chopped
1/2 red onion, diced
1/2 lime
1/2 teaspoon dried oregano
Salt to taste
Directions:
Scoop the avocado out of the skin into a medium sized mixing bowl. With a fork, coarsely mash.
(Do not puree.) Add all other ingredients except the lime. Lightly blend, but keep it chunky. Squeeze in
lime juice. Mix gently and add seasonings. Enjoy with chips or veggie slices. Yields six 1/2-cup servings.
Directions:
Scoop the avocado out of the skin into a medium sized mixing bowl. With a fork, coarsely mash.
(Do not puree.) Add all other ingredients except the lime. Lightly blend, but keep it chunky. Squeeze in
lime juice. Mix gently and add seasonings. Enjoy with chips or veggie slices. Yields six 1/2-cup servings.
Nutritional Information per serving:
Calories 101; Carbohydrate 6g; Dietary Fiber 4.2g; Protein 1.3g; Total Fat 8.9g; Cholesterol 0 mg;
Sodium 5mg
Nutritional Information per serving:
Calories 101; Carbohydrate 6g; Dietary Fiber 4.2g; Protein 1.3g; Total Fat 8.9g; Cholesterol 0 mg;
Sodium 5mg
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.
Funded by USDA SNAP-Ed, an equal opportunity provider and employer.