Healthy Produce Recipes

Transcripción

1 Healthy Produce Recipes This recipe book was created by Foodshare to further encourage the recipients of our fresh produce to try new, healthy veggies they may not be familiar with. We hope you will choose to distribute and utilize these recipes to encourage clients to accept and prepare vegetables that are offered at Foodshare s many mobile sites. Recipes are organized by vegetable in alphabetical order Click on a vegetable to be linked to recipes containing that ingredient (Scroll down for more recipes once linked; recipes are on separate pages for easier printing) Some recipes are in both English and Spanish which is noted by: (ES) Printing Recipes are set up to be printed double sided if they are in English and Spanish Note the page numbers of the recipes you wish to print, make sure to select page from and enter the page numbers in the print window. To make recipes double sided for easier distribution: go into properties in the print window, click on the finishing tab and select double sided. A Acorn Squash (ES) Artichokes B Beets Broccoli (ES) Broccoli Rabe Butternut Squash (ES) C Cauliflower (ES) Collard Greens (ES) E Eggplant (ES) G Green Peppers (ES) K Kale (ES) P Plantains (ES) R Red Peppers (ES) Root Vegetables (rutabagas, turnips, parsnips, beets, or sweet potatoes, etc.) (ES) Sweet Potatoes S Spaghetti Squash Spinach Swiss Chard T Turnips Y Yellow Squash (ES) Z Zucchini or Green Squash (ES) Recipes w/ Meat Beef Chicken Turkey

2 Orange Honeyed Acorn Squash Great source of vitamin A! Serving Size: 1/2 cup Yield: 6 3 small acorn squash 2 Tablespoons orange juice 1/4 cup honey 2 Tablespoons butter or margarine 1/8 teaspoon nutmeg (optional) 1. Preheat oven to 400 degrees. 2. Cut squash in half. Remove seeds and place halves in shallow baking pan. 3. Combine orange juice and honey. Mix well. Put some of the orange juice/honey mixture in each squash cavity. 4. Add 1 Tablespoon of the margarine to each squash half. Sprinkle with nutmeg, if desired. 5. Cover pan with aluminum foil to keep steam in and speed cooking. 6. Bake 30 minutes. Remove foil and continue baking 30 minutes more, or until squash is tender.

3 Calabacín Glaseado con Naranja Serving Size: 1/2 taza Yield: 6 Ingredientes: 3 calabazas de invierno (tipo acorn squash ) 2 cucharadas de jugo de naranja 1/4 taza de miel 2 cucharadas de mantequilla o margarina 1/8 cucharaditas de nuez moscada (opcional) Instrucciones: 1. Caliente el horno a 400ºF. 2. Corte los calabazas por mitad. Quíteles las semillas y coloque las mitades en un molde para hornear no muy profundo. 3. Combine el jugo de naranja y la miel. Mezcle bien. Coloque un poco de la mezcla jugo de naranja/miel en las cavidades de cada mitad de calabaza. 4. Agregue 1 cucharada de margarina a cada mitad de calabaza, Espolvorée con nuez moscada, si se desea. 5. Cubra el molde con papel aluminio para retener el vapor y agilizar la coción. 6. Hornee durante 30 minutos. Saque el papel aluminio y continúe horneando 30 minutos más, o hasta que el calabaza esté suave.

4 Baked Squash Contain cancer preventing nutrients! Serving Size: 1/4 of an acorn squash Yield: 4 vegetable cooking spray 1 acorn squash dash of salt 2 Tablespoons margarine 1. Preheat the oven to 400 degrees. 2. Coat the baking sheet with vegetable cooking spray. 3. Wash the squash. Cut it in half lengthwise. Remove the seeds. Cut the squash into 1/2 inch slices. 4. Place the squash on the baking sheet. Sprinkle with salt. 5. Melt the margarine on low heat in a small saucepan. 6. Spread the margarine on the squash. 7. Bake for 20 to 25 minutes, or until tender.

5 Calabaza al Horno Serving Size: 1/4 de una calabaza Yield: 4 Ingredientes: aceite en aerosol 1 calabaza tipo "acorn" pizca de sal 2 cucharadas de margarina Instrucciones: 1. Caliente el horno a 400 F. 2. Engrase un molde con el aceite en aerosol. 3. Lave el calabaza. Córtelo por mitad a lo largo y quítele las semillas. Corte el calabacín en rebanadas de 1/2 de pulgada. 4. Coloque en el molde y encima espolvoree la sal. 5. Derrita la margarina en una sartén pequeña a fuego lento. 6. Extienda la mezcla de margarina sobre el calabaza. 7. Cocine de minutos, o hasta que se ponga suave el calabaza.

6 Sweet Acorn Squash Good source of folic acid! Servings: 6 2 acorn squash, halved and seeded Salt and pepper, to taste 4 tablespoons butter 2 tablespoons brown sugar 1. In a microwave-safe casserole dish pour enough water to cover 1 1/2 inches in depth. Place the squash halves cut side down in the water, and pierce the skin with a fork a few times. 2. Microwave on high for minutes; drain. 3. Sprinkle each half with salt and pepper, to taste. Place 1 tablespoon butter and 1 tablespoon brown sugar in each half. 4. Broil for 5 minutes, or until butter is melted. Mix the melted butter and sugar in the flesh; serve while hot.

7 How to Cook and Eat an Artichoke Artichokes can help reduce cholesterol! Artichoke(s) Water Clove of garlic Slice of lemon or lemon juice Bay leaf (option) Dip: melted butter, mayo, etc. 1. Slice about ¾ inch to an inch off the tip of the artichoke. 2. Cut off any excess stem, leaving up to an inch on the artichoke. 3. Rinse the artichoke in running cold water. 4. In a large pot, put a couple inches of water, a clove of garlic, a slice of lemon, and a bay leaf (optional, adds more flavor). 5. If available, insert a steaming basket and add artichoke. If not available, artichoke can be added directly to pot. 6. Bring to a boil and reduce heat to simmer. 7. Cook for 25 to 45 minutes or until the outer leaves can easily be pulled off. Note: Artichokes can also be cooked in a pressure cooker (15-20 minutes cooking time). Larger the artichoke, longer the cooking time. 8. To eat: Artichokes can be eaten hot or cold. Serve with dip (ex. Melted butter or mayonnaise; try adding balsamic vinaigrette for more flavor). 9. Pull off outer petals one at a time and dip. Continue until all petals are removed. 10. With a knife or spoon, scrape out and discard the inedible fuzzy portion. The remaining is the artichoke heart. Cut into pieces and dip into sauce to eat.

8 Beet Home Fries Provide anti-inflammatory support! Serves 6 2 cups beets, peeled and cut to 1/4-inch cubes (about 2-3 beets) 1 cup broccoli, chopped finely 3 Tbl canola oil 1 medium onion, chopped (about 1 cup) 1/2 tsp salt Black pepper to taste 3/4 cup carrots, shredded ( about 2-3 carrots) 1/4 tsp cinnamon (optional) 1) Heat large frying pan over medium-high heat. Add oil and heat briefly. Add black pepper, cinnamon (if using), and beets. Cook, stirring occasionally, 8-10 minutes if beets are raw; 3-4 minutes if beets have been pre-roasted. 2) Add onion, salt. Cook, stirring frequently, for 3-5 minutes or until onion softens and starts to turn brown at edges. 3) Add carrots, broccoli. Cook 5 more minutes or until broccoli softens (it should still be bright green), stirring frequently.

9 Simple Steamed Broccoli Great source of fiber! 3-4 cups fresh broccoli florets 1 teaspoon sugar 1/4 cup butter water 1. Place the sugar the bottom of your pan, insert steamer basket. Add the enough water to come just below the bottom of the steamer basket. Bring to a boil. Reduce heat to medium. 2. Add broccoli to basket and cover with a lid. Steam for 7-8 minutes, depending on your tenderness preference. 3. While steaming broccoli, melt butter in the serving bowl in the microwave. 4. Add broccoli and stir to coat.

10 Broccoli Salad Serving Size: 1/8th of recipe Yield: 8 6 cups chopped broccoli 1 cup raisins 1 medium peeled and diced red onion 2 Tablespoons sugar 8 cooked and crumbled bacon slices (optional) 2 Tablespoons lemon juice 3/4 cup mayonnaise, lowfat 1. Combine all ingredients in a medium bowl. 2. Mix well. 3. Chill for 1 to 2 hours. 4. Serve.

11 Ensalada de Brécol Serving Size: 1/8 de receta Yield: 8 6 tazas de brécol picado 1 taza de pasitas 1 cebolla roja mediana pelada y picada 2 cucharadas de azúcar 8 rebanadas de tocino freído en pedacitos 2 cucharadas de zumo de limón 3/4 taza de mayonesa baja en grasa 1. Combine todos los ingredientes en un tazón mediano. 2. Mezcle bien. 3. Refrigere 1 a 2 horas. 4. Sirva.

12 5 Ingredient Broccoli Soup High in fiber! Serves: 4 (bowls) 3 heads broccoli 1 carrot 1/2 sweet red onion 3 cups low sodium chicken broth 1/4 cup evaporated milk olive oil salt and pepper 1. Chop the broccoli into 1 inch pieces and slice the carrot into rounds. 2. Chop 1/2 of a red onion or the whole thing if it is a small one. 3. Heat the olive oil, in a pot big enough to hold all the vegetables, over medium heat and saute the onion first for 1 minute. 4. Add the rest of the vegetables. 5. Season with salt and pepper(use white pepper if you have it) and cook until the onion turns translucent. About 10 minutes. 6. Add just enough chicken broth to cover the broccoli. 7. Bring to a simmer and cook until the broccoli is soft and tender. 8. Remove from heat and cool for a minute or Blend the soup in batches so it doesnt explode and make a mess. 10. Transfer the soup into a new clean pot and stir in the milk. 11. If you want it to be thinner add more chicken stock and season with salt and pepper.

13 Broccoli Rabe (Rapini) Has cancer-preventing potential! Serves 4 to 5 2 lbs. broccoli rabe 1/3 c. olive oil 2 cloves garlic, crushed 1 c. chicken broth (OPTIONAL) 1 tsp. crushed red pepper (OPTIONAL) Salt to taste 1. Wash broccoli rabe and remove stems. 2. Heat oil and saute garlic until lightly brown, but do not burn. Add broccoli rabe and saute until soft like spinach, 10 to 15 minutes. 3. Add chicken broth and cook 20 minutes longer, or until tender. Add crushed pepper and salt to taste. 4. Hint: Add 2 more cups of chicken broth and chop the rabe into smaller pieces prior to cooking. When done, serve with its liquid over 1 pound cooked linguini. Toss the pasta and rabe well and serve with grated cheese.

14 Butternut Squash with Black Beans Serving Size: 1 cup Yield: 6 1 small butternut squash 1 teaspoon vegetable oil 1 small chopped onion 1/4 teaspoon garlic powder 1/4 cup red wine vinegar 1/4 cup water 2 cans (16 ounces each) rinsed and drained black beans 1/2 teaspoon oregano 1. Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin. 2. Carefully peel the squash with a vegetable peeler or small knife. 3. Cut the squash into 1/2 inch cubes. 4. Peel and chop the onion. 5. In a large pan, heat the oil. Add the onion, garlic powder, and squash. 6. Cook for 5 minutes on medium heat. 7. Add vinegar and water. Cook on low heat till the squash is tender, about 10 minutes. 8. Add the beans and oregano. Cook until the beans are heated through.

15 Calabazón con Frijoles Negros Serving Size: 1 taza Yield: 6 Ingredientes: 1 calabazón dulce (tipo Butternut ) pequeño 1 cucharadita aceite vegetal 1 cebolla pequeña picada 1/4 cucharadita de ajo en polvo 1/4 taza de vinagre de vino tinto 1/4 taza de agua 2 latas (de 16 onzas cada una) de frijoles negros enjuagados y drenados 1/2 cucharadita orégano 1. Caliente la calabaza en el microondas a máxima potencia durante 1-2 minutos. Esto ablandará la corteza. 2. Cuidadosamente pele el calabazón con un pelador de verduras o un cuchillo pequeño. 3. Corte el calabazón en cubos de 1/2 pulgada. 4. Pele y corte la cebolla en trocitos. 5. En una sartén grande, caliente el aceite. Agregue la cebolla, ajo en polvo y el calabazón. 6. Cocine durante 5 minutos a fuego medio. 7. Agregue el vinagre y el agua. Cocine a fuego bajo hasta que el calabazón se ablande, unos 10 minutos. 8. Agregue los frijoles y el orégano. Cocine hasta que los frijoles estén del todo calientes.

16 Butternut Squash Great source of vitamin A and very heart healthy! 1 Butternut Squash Salt Brown Sugar (optional) 1. Cut 1 butternut squash in half (there is no need to peel). 2. Sprinkle salt and brown sugar onto the squash. 3. Be sure the oven is preheated to 350 F before placing in oven. 4. Bake squash until soft; then simply scoop the squash out of the skin, add a little butter and serve!

17 Spanish Cauliflower Serving Size: ½ cup Serves: 6 1 Tablespoon vegetable-oil 1 medium onion 1/4 teaspoon garlic powder 1 large head of cauliflower 2 large tomatoes 1/2 teaspoon black pepper 1 Tablespoon dried parsley 1/4 cup grated Parmesan cheese 1. Chop the cauliflower into 2 inch pieces. 2. Peel the onion. Chop it into small pieces. 3. Chop the tomatoes into small pieces. 4. Put the cauliflower in a pan. Add 1 inch of water. 5. Cook over medium heat, and let it boil for 3 minutes. 6. In a large pan, heat the oil, and add the onion. 7. Cook over medium heat for 3 to 5 minutes. 8. Add the garlic and cauliflower. 9. Cook while stirring for 3 minutes, until lightly browned. 10.Add the tomatoes and pepper. 11.Cook for 5 more minutes. 12. Serve with a sprinkle of parsley and cheese.

18 Coliflor a la Española Serving Size: ½ taza Serves: 6 Ingredientes: 1 cucharada de aceite vegetal 1 cebolla mediana 1/4 cucharadita de ajo en polvo 1 coliflor grande 2 tomates grandes 1/2 cucharadita de pimienta negra 1 cucharada de perejil deshidratado 1/4 taza de queso Parmesano Instrucciones: 1. Corte la coliflor en pedazos de 2 pulgadas. 2. Pele la cebolla. Píquela en pedazos pequeños. 3. Pique los tomates en pedazos pequeños. 4. Coloque la coliflor en un molde. Agregue 1 pulgada de agua. 5. Cocine a fuego medio, y deje hervir durante 3 minutos. 6. En una sartén grande, caliente el aceite y agregue la cebolla. 7. Cocine a fuego medio durante 3-5 minutos. 8. Agregue el ajo y la coliflor. 9. Cocine agitando durante 3 minutos, hasta que se dore un poco. 10. Agregue los tomates y la pimienta. 11. Cocine durante 5 minutos más. 12. Sirva con un poquito de perejil y queso.

19 Collard Greens or Kale Contains high levels of vitamin K Serving Size: 1/8 of recipe Yield: 8 4 pounds collard greens (may also use kale, turnip greens, spinach, chard or a mixture) 3 cup slow-sodium chicken broth 2 medium onion, chopped 3 garlic cloves, crushed 1 teaspoon red pepper flakes 1. Wash and cut collard greens. 2. Place in a large stock pot add all other ingredients and enough water to cover. 3. Simmer over medium heat until tender, about 3 ½ hours. Stir occasionally.

20 Coles Serving Size: 1/8 de receta Yield: 8 Ingredientes: 4 libras de coles (berzas) 3 tazas de caldo de pollo bajo en grasa 2 cebollas medianas picadas 3 dientes de ajo molidos 1 cucharadita de hojuelas de pimienta roja Instrucciones: 1. Lave y corte las coles. 2. Coloque en una olla grande para sopa agregue los demás ingredientes y agua para cubrir. 3. Hierva a fuego medio alrededor de 3 ½ horas, o hasta que los ingredientes estén tiernos. Revuelva de vez en cuando.

21 Fall Veggie Casserole Serving Size: 1/8 of recipe Yield: 8 1 medium eggplant 4 tomatoes 1 green pepper 1 onion 1 teaspoon salt 1/4 teaspoon pepper 3 Tablespoons vegetable oil 1 garlic clove 2 Tablespoons grated Parmesan cheese 1. Remove the skin from the eggplant. Cut the eggplant into cubes. 2. Chop the tomatoes into small pieces. 3. Cut the green pepper in half. Remove the seeds and cut it into small pieces. 4. Chop the onion into small pieces. 5. Cut the garlic into tiny pieces. 6. Cook the first 8 ingredients in a large skillet until tender. 7. Top with the Parmesan cheese and serve.

22 Guiso de Verduras de Otoño Serving Size: 1/8 of recipe Yield: 8 Ingredientes: 1 Berenjena mediana 4 tomates 1 pimiento verde 1 cebolla 1 cucharadita de sal 1/4 cucharadita de pimienta 3 cucharadas de aceite vegetal 1 diente de ajo 2 cucharadas de queso parmesano rallado Instrucciones: 1. Quite la piel a la berenjena. Corte la berenjena en cubitos. 2. Corte los tomates en pedazos pequeños. 3. Corte el pimiento verde por mitad. Quite las semillas y córtelo en pedazos pequeños. 4. Corte la cebolla en trozos pequeños. 5. Corte el diente de ajo en pedazos muy finos. 6. Cocine los primeros 8 ingredientes en una sartén grande. 7. Espolvoree con el queso Parmesano y sirva.

23 Grilled Vegetables Helps treat high cholesterol! Serving Size: 1/6 of recipe Yield: 6 2 Tablespoons vegetable oil 2 garlic cloves, finely chopped 3 sweet potatoes, cut into 1-inch slices 3 corn cobs, cut into 2-inch sections 1 eggplant, cut into 1/2-inch slices 12 green onions, trimmed 1. Mix oil and garlic in a large bowl. Add vegetables and toss. 2. Place vegetable on broiler pan or grill. Cook 10 minutes, turning twice until vegetables are tender. 3. Place vegetables on platter. Serve.

24 Vegetales a la Parrilla Serving Size: 1/6 de receta Yield: 6 Ingredientes: 2 cucharadas aceite vegetal 2 dientes de ajo picados en trozos pequeños 3 batatas en rodajas de 1 pulgada 3 mazorcas de maíz cortadas en secciones de 2 pulgadas 1 berenjena en rodajas de ½ pulgada 12 cebollas verdes cortadas finamente Instrucciones: 1. Mezcle el aceite y el ajo en un tazón grande. Añada los vegetales y mezcle. 2. Ponga los vegetales en la bandeja o la rejilla para asar a la parrilla del horno. Sofría por 10 minutos, dándole la vuelta 2 veces, hasta que los vegetales estén tiernos. 3. Coloque los vegetales en un plato. Sirva.

25 Eggplant and Pepper Dip Serving Size: 1/4 cup Serves: 8 1 large eggplant 2 red or green peppers 1 small onion 1/4 teaspoon garlic powder 2 Tablespoons vegetable oil 1 teaspoon oregano 1 teaspoon basil 1/4 teaspoon salt 1. Use a vegetable peeler to remove the peel from the eggplant. 2. Chop the eggplant into 1 inch cubes. 3. Chop the red or green peppers. 4. Peel and chop the onion. 5. Put all the ingredients in a large bowl. Stir together. 6. Spread the ingredients on a baking tray. 7. Bake at 400 degrees for 45 minutes. While the dip is baking, stir it a few times. 8. When the eggplant is lightly browned and soft, take the dip out of the oven. 9. Let the dip cool for at least 10 minutes. 10. Put the dip the blender. Blend until smooth. 11. Serve the dip cold or at room temperature. Notes: Try this low-fat dip with cut vegetables, toast, or as a spread on sandwiches.

26 Berenjena y Salsa de Pimienta Serving Size: 1/4 taza Serves: 8 Ingredientes: 1 berenjena grande 2 pimientos rojos 1 cebolla pequeña 1/4 de cucharadita de ajo en polvo 2 cucharadas de aceite vegetal 1 cucharadita de orégano 1 cucharadita de albahaca 1/4 cucharadita de sal Instrucciones: 1. Utilice un pelador de verduras para quitarle la piel a la berenjena. 2. Córtela en cubos de 1 pulgada.3. Corte los pimientos rojos en cubitos. 4. Pele y corte la cebolla. 5. Coloque todos los ingredientes en un recipiente grande. Mezcle. 6. Extienda los ingredientes en un molde para hornear. 7. Hornee durante 400ºF durante 45 minutos. Mientras se está cociendo la salsa, revuelvala un par de veces. 8. Cuando la berenjena esté un poco dorada y suave, saque la salsa del horno. 9. Deje reposar por lo menos unos 10 minutos. 10. Coloque la salsa en la licuadora. Licúe hasta tener una pasta uniforme. 11. Sirva frío o a temperatura ambiente. Nota: Intente esta salsa baja en grasa con piezas de verduras, pan tostado, o como un paté sobre sandwiches o emparedados.

27 Mediterranean Roasted Eggplant with Tomato Sauce Helps treat high cholesterol! Serving Size: 1/4 of recipe Yield: 4 2 small eggplants 1 cuplow-sodium pizza sauce or spaghetti sauce 1/4 cuplow-fat plain yogurt 1 garlic clove, finely chopped vegetable oil spray as needed 1. Wash hands thoroughly with warm water and soap. 2. Preheat the oven to 350 F. 3. Wash and remove the stem end, and slice the eggplants into 1/2-inch slices. 4. Spray a baking pan with vegetable oil spray and lay the eggplant in the pan in a single layer. 5. Spoon low-sodium pizza or spaghetti sauce on each slice. 6. Bake 30 minutes in the preheated oven. 7. Stir the yogurt and garlic together. 8. Drizzle the sauce in thin lines on each of the eggplant slices before serving. You can do this easily by putting the sauce in a plastic squirt bottle or using a spoon. 9. Serve immediately as an entrée or side dish.

28 Berenjenas Asadas con Salsa de Tomate a la Mediterránea Serving Size: 1/4 of receta Yield: 4 Ingredientes: 2 berenjenas pequeñas 1 taza de salsa para pizza o espagueti baja en sodio 1/2 taza de yogurt sin sabor y sin grasa 1 diente de ajo picado en trozos finos aceite vegetal en aerosol Instrucciones: 1. Lávese bien las manos con agua y jabón. 2. Precaliente el horno a 350 F. 3. Lave las berenjenas, saque los tallos y córtelas en rodajas de ½ pulgada. 4. Rocíe una bandeja (charola) para hornear con aceite vegetal en aerosol y coloque una capa de berenjenas. 5. Cubra cada rodaja con salsa para pizza o para espagueti baja en sodio. 6. Hornee 30 minutos en el horno precalentado. 7.Mezcle el yogurt y el ajo. 8. Vierta una franja fina de salsa sobre cada rodaja de berenjena antes de servir. Una forma de hacer esto fácilmente es colocar la salsa en una manga de plástico con una boca alargada o usar una cuchara. 9. Sirva inmediatamente como plato principal o como acompañamiento.

29 Easy Baked Low Calorie Eggplant Parmesan Eggplant is a great source of fiber, potassium, manganese, copper and vitamin B1! 1 eggplant diced canned tomatoes in water extra virgin olive oil low fat mozzarella cheese grated or diced garlic salt and pepper 1. Preheat oven to 350 F. 2. For easy cleanup, line baking pan with foil and wipe with olive oil. Add garlic, oil, and salt and pepper to the diced tomatoes. Slice eggplant into 1/4 inch slices or as thinly as possible. 3. Place first layer of eggplant into baking dish. Place a layer of diced tomatoes and top with sliced mozzarella cheese. Continue layering eggplant, sauce and mozzarella until you have 2 or 3 layers. 4. Bake in a 350 F oven for 30-40min or until cooked through. Top with grated Parmesan cheese, if desired.

30 Easy Microwave Eggplant Lasagna Eggplant is a great source of fiber, potassium, manganese, copper and vitamin B1! 1 lg. eggplant 1 c. spaghetti sauce 1 c. white sauce with 1/8 tsp. pepper* 1 pkg. (8 oz.) shredded Mozzarella cheese *White Sauce: 2 tablespoons butter, 2 tablespoons all-purpose flour, 1 cup milk In a small saucepan over medium heat, melt butter. Add flour and stir until the butter and flour are well combined. Pour in milk, stirring constantly as it thickens. Add more milk depending on desired consistency. 1. Cut eggplant into ¼ inch slices. Microwave eggplant for 4 minutes, covered, with a paper towel. 2. Spread 1/4 cup spaghetti sauce over bottom of 8 inch baking dish. Arrange egg-plant slices over sauce. 3. Cover with 1/4 cup spaghetti sauce, 1/3 cup white sauce and 1/3 Mozzarella cheese. Repeat layering and top with remaining cheese. 4. Cover dish with plastic wrap and microwave for 10 minutes. Let stand for 3 minutes before serving.

31 Latino Eggplant Casserole Eggplant is a great source of fiber, potassium, manganese, copper and vitamin B1! Serves 4 to 6 2 large eggplants 1 large can diced green or jalapeno chilies 1 bunch green onions 1 small can sliced black olives 4 cups canned or your own tomato sauce 1 tablespoon dried oregano 1/2 tablespoon cumin garlic to taste salt and pepper to taste 1 cup shredded sharp cheddar 1. Preheat oven to 450 degrees. 2. Slice eggplant into desired thickness. Brush both sides of slices with olive oil put on cookie sheet and into 450 degree oven for 20 minutes. 3. While waiting for eggplant, combine the rest of the ingredients except the cheese and simmer on stove top for 30 minutes. 4. When eggplant is done layer it into a 2 quart casserole dish. Start with eggplant then sauce then cheese. Bake at 350 for 30 minutes. Top each serving with either yogurt or sour cream and cilantro. Don't forget the flour tortillas.

32 Two-Ingredient Grilled Eggplant Good source of fiber! 1 medium eggplant 1/3 cup fat-free Italian dressing 1. Cut the eggplant into 1/2" slices and place in a shallow dish. Pour the dressing over the eggplant and marinate for up to 1 hour, turning occasionally to allow the dressing to completely cover the slices. 2. Coat a grill rack with cooking spray. Preheat the grill. 3. Remove the eggplant from the marinade and place on the grill rack. Cook for 7 minutes, turning once, or until slightly charred and tender.

33 Caribbean Pink Beans (Habichuelas Rosadas) Serving Size: ½ cup Serves: 16 1 pound pink beans (dry or canned) 10 cups water 2 medium plantains, finely chopped 1 large tomato, finely chopped 1 small red pepper, finely chopped 1 medium white onion, finely chopped 3 garlic cloves, finely chopped 1 1/2 teaspoons salt Note: if using canned beans, skip to step 3 1. Rinse and pick through the beans. Put the beans in a large pot and add 10 cups of water. Place the pot in the refrigerator and allow the beans to soak overnight. 2. Cook the beans until they are soft. Add more water as needed while the beans are cooking. 3. Add the plantains, tomato, pepper, onion, garlic, and salt. Continue cooking at low heat until the plantains are soft. Option: Serve with rice.

34 Frijoles Rosados Caribeños (Habichuelas Rosadas) Serving Size: ½ taza Serves: 16 Ingredientes: 1 libra frijoles (habichuelas/caraotas/porotos) rosados 10 Tablespoon agua 2 plátanos medianos, cortados finamente 1 tomate grande, picado finamente 1 pimiento rojo pequeño, picado finamente 1 cebolla blanca mediana, picada finamente 3 dientes ajo picados en trozos pequeños 1 1/2 cucharaditas sal Instrucciones: 1. Enjuague y seleccione los frijoles. Ponga los frijoles en una olla grande y agregue 10 tazas de agua. Coloque la olla en el refrigerador (nevera/heladera) y deje los frijoles en remojo durante la noche. 2. Cueza los frijoles hasta que queden suaves. Agregue más agua, según sea necesario, mientras los frijoles se cuecen. 3. Agregue los plátanos, el tomate, el pimiento, la cebolla, el ajo y la sal. Continúe cocinando a fuego lento hasta que los plátanos estén tiernos. Opción: Sirva con arroz.

35 Roasted Root Vegetables Great for helping reduce inflammation/arthritis symptoms! Serving Size: 1/4 of recipe Serves: 4 4 medium-sized root vegetables (choose a variety from potatoes, rutabagas, turnips, parsnips, beets, sweet potatoes, etc.) 2 chopped carrots 1 medium chopped onion 1/4 cup vegetable oil 3 Tablespoons Parmesan cheese 1. Preheat oven to 350 degrees. 2. Cut vegetables into large chunks. 3. Place in a medium bowl and pour oil over top. Add seasonings or Parmesan and mix well. 4. Spread an even layer on a baking sheet. 5. Bake for 1 hour or until tender. Check a few vegetables to see if they are tender.

36 Verduras de Raíz Rostizadas Serving Size: 1/4 of receta Serves: 4 Ingredientes: 4 verduras raíz o tubérculos (escoja una variedad como papas, nabos, chirivías, camotes, betabel, etc.) 2 zanahorias picadas 1 cebolla mediana picada 1/4 taza de aceite vegetal 3 cucharada de queso Parmesano Sazone con sus especias favoritas Instrucciones: 1. Caliente el horno a 350ºF. 2. Corte las verduras que eligió en trozos grandes. 3. Coloque en un tazón mediano y vierta el aceite encima de ellas. Agregue las especias o el queso Parmesano y mezcle bien. 4. Extienda una capa uniforme sobre un molde para hornear. 5. Hornee durante 1 hora o hasta que se suavicen las verduras. Revise algunas verduras cuando pase el tiempo para ver si están bien cocidas.

37 Pan-Roasted Turnips & Sweet Potatoes Great source of vitamin A (beta-carotene)! Serves: 6 1 1/2 pounds turnips, cut to3/4-inch cubes (about 6-9 turnips) 1 cup apple cider 3 Tbl unsalted butter 1/2 tsp salt (less if using salted butter) 1/2 pound sweet potatoes, peeled and cut to 1/2-inch cubes (about 1 potato) black pepper to taste 1/4 tsp allspice 1) Heat large skillet. Add butter, black pepper, and allspice. 2) When butter has melted, add turnips and sweet potatoes in a single layer. Cook without stirring for about 4-5 minutes or until lightly browned. 3) Stir and continue to cook, stirring regularly, for about 4 more minutes, or until vegetables are browned on all sides. 4) Add apple cider and salt; bring to a boil. 5) Reduce heat and let simmer for about 12 minutes or until vegetables are tender and cider has reduced to almost nothing.

38 Spaghetti Squash Servings: 4 1 Medium Spaghetti Squash 1 Can of Tomatoes, chopped Italian Seasoning 1/4 Cup of Parmesan Cheese, grated Salt and Pepper to taste. 1. Cut the squash in half, and scoop out the seeds. 2. Place both halves of the squash in a shallow baking dish with a little water. 3. Bake for minutes or until tender. 4. Mix tomatoes and Italian seasoning to create a marinara sauce. 5. Let squash sit until cool/warm. 6. Carefully take a fork and begin scraping the inside of the squash creating a "spaghettilike" resemblance. 7. Spoon spaghetti squash onto a plate and top with marinara sauce. 8. Serve with parmesan cheese.

39 Grilled Cheese with Spinach Great source of vitamin C! Serves: 1 (sandwich) 2 slices whole wheat/ whole grain bread (other bread can be used) 2 Tablespoons extra virgin olive oil * ½ cup spinach, chopped, frozen, defrosted or 2 cups baby spinach + 1 slice cheese (American, Provolone, Swiss) 1. Heat about half of the olive oil. Add the spinach and cook 3-5 minutes. 2. While the spinach is cooking, put the cheese on one half of the bread. When the spinach is cooked, place on top of the cheese and cover with the other slice of bread. 3. Add the rest of the oil to the pan and let it heat a minute or so. It is important that you heat the oil. If the oil is not heated, the bread will stick. Place the sandwich in the heated pan and use a weight or a small pan filled with water to hold it down. 4. Heat until the bottom slice of bread is browned (should be 2-3 minutes but the time will depend on how hot the pan is). You can check after about 1 minute by removing the pan with water and carefully lifting the bottom slice 5. Using a metal spatula or a fork, carefully turn the sandwich over and brown the other side. Note: you can use whatever vegetables you like. Other vegetables that would taste good are onions, peppers, summer squash and zucchini. You might need to use a fork and knife to eat it, if the vegetables are watery.

40 Swiss Chard Good source of Vitamins A, C and K! 1 large bunch of fresh Swiss chard 1 small clove garlic, sliced 2 Tbsp olive oil 2 Tbsp water Pinch of dried crushed red pepper 1 teaspoon butter Salt 1. Rinse out the Swiss chard leaves thoroughly. Remove the toughest third of the stalk, discard or save for another recipe (such as the Swiss chard ribs with cream and pasta recipe on the back of this card). 2. Roughly chop the leaves into inch-wide strips. 3. Heat a saucepan on a medium heat setting; add olive oil, a few small slices of garlic and the crushed red pepper. 4. Sauté for about a minute. Add the chopped Swiss chard leaves. Cover. 5. Check after about 5 minutes. If it looks dry, add a couple tablespoons of water. 6. Flip the leaves over in the pan, so that what was on the bottom, is now on the top. 7. Cover again. Check for doneness after another 5 minutes (remove a piece and taste it). 8. Add salt to taste, and a small amount of butter. Remove the Swiss chard to a serving dish.

41 Sautéed Swiss Chard Ribs with Cream and Pasta Servings: 4 Good source of iron, manganese and zinc! 1 lb swiss chard, yielding 2 cups of chopped ribs 1/4 cup (half a stick) butter 3/4 to 1 cup heavy cream Enough dry pasta to make about one quart of cooked pasta (use rice pasta if gluten-free is required) Salt and pepper 1. Separate the ribs from the greens. Cut the ribs into 1/2-inch to 1-inch pieces. Blanch* the ribs in lightly salted boiling water for 3 minutes. 2. Melt butter in a saucepan on medium heat. Add the drained, blanched ribs and simmer for 4 minutes. Add heavy cream and cook until cream reduces by two-thirds. 3. While the cream is reducing, cook up your pasta according to the pasta's package directions. 4. Mix creamed chard with pasta. Season lightly with salt and freshly ground pepper. *to blanch: plunge into boiling water, remove after a brief, timed interval, and finally plunged into iced water or placed under cold running water to halt the cooking process.

42 Yellow Squash Servings: 4 Ready in: 1 Hour 4 yellow squash 1 tablespoon minced onion (optional) 1 tablespoon butter 1/2 cup milk salt and pepper to taste 1. Slice and steam or boil squash until tender. Pour off any remaining water. 2. Mash the squash slightly. In a medium size pot place mashed squash, onion, butter, milk, salt and pepper. Mix well and heat over a medium flame. Serve warm.

43 Rainbow Veggie Salad Great source of vitamins! Serving Size: 2/3 Cup Serves: 10 1 can (15.5 ounces) red kidney beans, drained and rinsed 1 can (15.5 ounces) black beans, drained and rinsed 3 carrots, scrubbed and sliced 1 small yellow squash, washed and sliced 1 small zucchini, washed and sliced 1/2 cup light Italian dressing 1/2 teaspoon pepper Instrucciones: 1. Mix all the vegetables together in a large bowl. 2. Pour dressing over vegetables. 3. Sprinkle with pepper. 4. Stir gently, coating all vegetables. 5. Cover and refrigerate at least 8 hours.

44 Ensalada de Vegetales Arco Iris Serving Size: 2/3 taza Serves: 10 Ingredientes: 1 lata (15.5 onzas) de frijoles (habichuelas/caraotas/porotos) rojos escurridos y enjuagados 1 lata (15.5 onzas) de frijoles negros escurridos 3 zanahorias limpias y en rodajas 1 calabaza amarilla pequeña, lavada y en rodajas 1 calabacín pequeño limpio y en rodajas 1/2 taza aderezo italiano light 1/2 cucharadita pimiento 1. Mezcle todos los ingredientes en un tazón grande. 2. Vierta el aderezo sobre los vegetales. 3. Espolvoree con pimienta. 4. Incorpore los vegetales con el aderezo. 5. Cúbralos y refrigere por lo menos 8 horas.

45 Zucchini (Green Squash) Coleslaw Serves: 6 2 cups coarsely shredded zucchini 2 cups shredded cabbage 1 medium shredded carrot 2 sliced green onions 1/2 cup thinly sliced radishes 1/3 cup mayonnaise, lowfat 1/3 cup mild salsa 1. Drain zucchini by pressing between layers of paper towels. 2. Put zucchini in large bowl add cabbage, carrot, onions and radishes. 3. In a small bowl, combine remaining ingredients. 4. Pour over vegetables and toss well. 5. Cover and chill at least one hour.

46 Ensalada de Calabacín y Repollo Serves: 6 Ingredientes: 2 tazas de calabacín (tipo "zucchini") rayado 2 tazas de repollo rallado 1 zanahoria mediana rallada 2 cebollas verdes rebanadas 1/2 taza de rábanos fínamente rebanados 1/3 taza de mayonesa, baja en grasa 1/3 taza de salsa no picante Instrucciones: 1. Drene los calabacines y luego coloque entre dos toallas. 2. Coloque los calabacines en un tazón grande agregue el repollo, zanahoria, cebollas y rábanos. 3. En un tazón pequeño, combine el resto de los ingredientes. 4. Vierte sobre las verduras y agite bien. 5. Cubra y refrigere durante por lo menos una hora.

47 Zucchini (Green Squash) Stir Fry Good source of manganese! Serving Size: 1/2 cup Yield: 4 1 Tablespoon vegetable-oil 1 medium onion 1 yellow squash 1 medium zucchini 1 red pepper 1/2 teaspoon black pepper 1/4 teaspoon basil 1/4 teaspoon oregano 1. Peel the onion. Cut it into thin slices. 2. Slice the yellow squash into thin round pieces. 3. Slice the zucchini into thin round pieces. 4. Chop the red pepper into small pieces. 5. Heat the oil in a frying pan or stir-fry pan. Add the onion slices. 6. Cook over medium heat, stirring quickly for 1 minute. 7. Add the spices and stir a few times. 8. Cook for 3 to 5 minutes till vegetables are just tender.

48 Salteado de Calabacines Serving Size: 1/2 tazas Yield: 4 Ingredientes: 1 cucharada de aceite vegetal 1 cebolla mediana 1 calabacín amarilla 1 calabacín (tipo "zucchini") mediano 1 pimienta roja 1/2 cucharadita de pimienta 1/4 cucharadita de albahaca 1/4 cucharadita de orégano Instrucciones: 1. Pele la cebolla. Rebánela fínamente. 2. Rebane el calabacín amarillo en pedazos fines. 3. Rebane el calabacín en pedazos redondos. 4. Pique la pimienta roja en pedazos pequeños. 5. Caliente el aceite en una sartén. Agregue los pedazos de cebollas. 6. Cocine sobre fuego mediano, agitando rápidamente durante 1 minuto. 7. Agregue las especias y mezcle unas veces. 8. Cocine de 3 a 5 minutos hasta que los vegetales estén suaves pero crujientes.

49 Chicken Spanish Rice Serving Size: 1 cup Yield: 4 1/2 cup onion, chopped 1/2 cup green pepper, chopped 1/3 cup celery, sliced 1/2 cup rice, uncooked 1 teaspoon vegetable oil 1 (16 oz) can tomatoes 1 1/2 cups canned chicken 3/4 cups water 1/2 teaspoon chili powder 1/4 teaspoon pepper 1. Cook onion, green pepper, celery, and rice in vegetable oil at medium heat in a large saucepan until soft, about 5 minutes. 2. Drain tomatoes and save the liquid. 3. Chop tomatoes into small pieces. 4. Add tomatoes, liquid, chicken, water, chili powder, and pepper to rice mixture. 5. Bring to a boil and stir. Cover and cook on low heat. Cook until rice is tender (about 25 minutes).

50 Arroz Español con Pollo Serving Size: 1 taza Yield: 4 Ingredientes: 1/2 taza de cebolla picada 1/2 taza de pimiento verde picada 1/3 taza de apio en rodajas 1/2 taza de arroz sin cocinar 1 cucharadita de aceite vegetal 1 lata de 16 onzas de tomates (2 tazas) 1-1/2 tazas de pollo enlatado 3/4 taza de agua 1/2 cucharadita de chile en polvo 1/4 cucharadita de pimienta Instrucciones: 1. Cocine la cebolla, el pimiento verde, el apio y el arroz en aceite vegetal a fuego medio en una cacerola grande alrededor de 5 minutos, o hasta que estén tiernos. 2. Escurra los tomates y guarde el jugo. 3. Corte los tomates en trozos pequeños. 4. Agregue los tomates, el jugo, el pollo, el agua, el chile en polvo y la pimienta a la mezcla de arroz. 5. Lleve a ebullición y revuelva. Cubra y cocine a fuego lento. Cueza aproximadamente 25 minutos, o hasta que el arroz esté tierno.

51 Oriental Chicken Salad 1 cabbage chopped 1 red pepper chopped 6 green onions sliced ¾ cup slivered almonds, optional 1/3 cup sesame seeds 2 packages Ramen Noodles broken up any flavor, throw the flavor packet away! Leftover chicken Toast Noodles and almonds in 2 tablespoons oil until lightly browned. Add sesame seeds at the last minute, they burn quickly. Set aside to cool. Combine cabbage, onions, red pepper and chicken. Immediately before serving add Noodle mixture. Dress the salad with: Combine: ¼ cup rice vinegar ½ cup oil ½ cup sugar ¼ cup soy sauce Thank you to Gifts of Love for this recipe

52 Quick Chicken & Vegetable Soup Serving Size: 1 cup Yield: 4 1 chopped onion 1 can (16 ounce) tomatoes - broken up 1 can (13 3/4 ounce) chicken broth, low salt 1/2 cup chicken, cooked and chopped 1 package (10 ounce) frozen mixed vegetables 1/4 teaspoon thyme 1/8 teaspoon pepper 1/8 teaspoon salt 1. Use only cooked chicken for this recipe. 2. Peel and chop the onion, to make 1 tablespoon of chopped onion. 3. Use a fork to pierce the tomatoes and break them up into pieces. 4. Put the tomatoes and broth in the pan. Cook on medium heat until they boil. 5. Add the onion. Turn the heat to low, and simmer for 5 minutes. 6. Add the remaining ingredients. 7. Cover the pan. 8. Cook for 10 minutes over low heat till vegetables are tender. Notes: This easy recipe has much less sodium than canned soups.

53 Sopa de Pollo con Verduras de Rápida Preparación Serving Size: 1 taza Yield: 4 Ingredientes: 1 cebolla picada 1 lata (16 onzas) tomates - picados 1 lata (13 3/4 onzas) caldo de pollo, bajo en sodio 1/2 taza de pollo, cocido y picado 1 paquete (10 onzas) verduras mixtas congeladas 1/4 cucharadita de t tomillo 1/8 cucharadita de pimienta 1/8 cucharadita de sal Instrucciones: 1. Utilice sólamente pollo cocido para esta receta. 2. Pele y pique la cebolla, para hacer 1 cucharada de cebolla picada. 3. Utilice un tenedor para raspar los tomates y romperlos en pedazos. 4. Coloque los tomates y el caldo en la olla. Cocine a fuego medio hasta hervir. 5. Agregue la cebolla. Baje el fuego, y hierva durante 5 minutos. 6. Agregue el resto de los ingredientes. 7. Cubra la olla. 8. Cocine durante 10 minutos a fuego lento hasta que las verduras estén suaves. Nota: Esta receta tiene mucho menos sodio que las sopas enlatadas.

54 Turkey and Bean Chili 1 cup chopped onion 1/3 cup seeded poblano chili 1 teaspoon bottled minced garlic 1 ¼ pound ground turkey 1 tablespoon chili powder 2 tablespoons tomato paste 2 teaspoons dried oregano 1 teaspoon ground cumin ¼ teaspoon salt ¼ teaspoon pepper 1 19 oz. can cannellini beans rinsed and drained can diced tomatoes, do not drain 1 14 oz can chicken broth In large saucepan over medium heat, add first 4 ingredients and cook until turkey is done stirring frequently to crumble. Stir in next 9 ingredients and bring to boil. Reduce heat, simmer 10 minutes. Serve over rice. Thank you to Gifts of Love for this recipe

55 Recipe Rush Hour Dinner Servings: 4 1 lb ground turkey or beef 1 small onion, chopped 1 bag frozen mixed vegetables (or any vegetables of your choice) 1 jar (26 oz) spaghetti sauce Salt and pepper, to taste Garlic powder, to taste 1. Brown turkey or beef and onions in a pan; drain any grease. 2. Add frozen veggies to the pan according to your family's preference; be careful not to overcook. 3. Pour in the spaghetti sauce, and add salt and pepper to your taste. 4. Let simmer about minutes, stirring occasionally, until veggies are done. Serve over cooked noodles or rice