Veggie Quiche Muffins

by Guest | Sep 19, 2019 | Lunch & Snack Recipes, Recipes

Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 12
Time for preparation (including preparation and cooking): 55 min
 
Ingredients:
3⁄4 cup low-fat cheddar cheese, shredded
1 cup green onion or onion, chopped (1 medium onion)
1 cup broccoli, chopped
1 cup tomatoes, diced
2 cups nonfat or 1% milk
4 eggs
1 cup baking mix (for biscuits or pancakes)
1 teaspoon Italian seasoning (or dried leaf basil and oregano)
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
 
Directions

1. Heat oven to 375 degrees. Lightly spray or oil 12 muffin cups.
2. Sprinkle cheese, onions, broccoli and tomatoes in muffin cups.
3. Place remaining ingredients in a bowl and beat until smooth. Pour egg mixture over other ingredients in muffin cups.
4. Bake until golden brown or until knife inserted in center comes out clean, 35-40 minutes. Cool 5 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Try chopped zucchini or mushrooms as part of the vegetables
• Use any variety of cheese your family enjoys
• Bake in a pie pan instead of muffin cups (baking time will be longer)

Cilantro Lime Tuna Wrap

by Guest | May 17, 2019 | Lunch & Snack Recipes, Recipes

Cilantro Lime Tuna Wrap
Recipe & Photo Credit: FoodHero.org
 
Number of servings: 6
Time for preparation (including preparation and cooking): 1 hour
 
Ingredients:
3 Tablespoons lime juice
2 Tablespoons mayonnaise
2 cans (5 ounces each) tuna in water, drained
2⁄3 cup cilantro, chopped and loosely packed
2 green onions or 1/2 teaspoon onion powder
1 cup red bell pepper, diced
1 jalapeno, minced (ribs and seeds removed)
5 medium flour tortillas
1 cup shredded lettuce or 5 small lettuce leaves
 
 
Directions:
 

1. Mix lime juice and mayonnaise together in a small bowl.  Add tuna, cilantro, onions and peppers and mix until evenly coated.
2. Divide tuna mixture between 5 tortillas.  Spread to edges.
3. Top with lettuce and fold or roll into a wrap.
4. Refrigerate leftovers within 2 hours.

Overnight Oats

by Michelle | Mar 27, 2019 | Lunch & Snack Recipes, Recipes

Overnight Oats
Recipe and photo source: LiveBest, Judy Barbe, RDN
 
Because this is a make-ahead recipe, overnight oats make it easier to rise and shine by taking some stress out of the morning rush. That benefit continues because they keep up to 4 days in the refrigerator.
Here’s how you make overnight oats while you sleep

• Layer food in Mason jar.
• Place in fridge.
• Wake up.
• Grab spoon.

More specifically, start with grains on the bottom so the milk and yogurt soften the grain. Mix and match from each section based on preference. To keep portions in check, I use a pint-size jar and half-pints for kids.

1. 1/3 cup raw whole grains: rolled oats, bulgur, steel-cut oats.
2. Pinch to 1/4 teaspoon spice: ginger, turmeric, cinnamon, cardamom, vanilla, pepper.
3. 1-2 tablespoons nuts or seeds: quinoa, almond butter, peanut butter, hemp seeds, flax meal, walnuts, sunflower seeds, pumpkin seeds.
4. 1/3 cup yogurt. Mix plain with flavored to keep sugar levels reasonable. If you don’t want yogurt, replace with more milk.
5. 1/3 cup milk.
6. 1-3 teaspoons flavor: honey, cocoa powder, instant coffee, maple syrup, jam, apple butter, orange juice, chai, crystallized ginger, coconut, orange zest.
7. 1/2 -1 cup fruit: strawberries, mango, peaches, blueberries, bananas, pumpkin, cranberries, or cherries (fresh, frozen canned, dried, they all work).  Vegetable ideas are shredded carrots or chopped spinach.
8. Save crunchy toppings for last minute toppers. Crumbled graham crackers, granola or toasted nuts or coconut.

 
Registered dietitian Judy Barbe specializes in realistic food solutions. She is author of Your 6-Week Guide to LiveBest: Simple Solutions for Fresh Food & Well-Being. Visit her website www.LiveBest.info.
 
 
 
 

Fabulous Fig Bars

by Guest | Mar 14, 2019 | Lunch & Snack Recipes, Recipes

Fabulous Fig Bars

Recipe Source: Recipe and photo from www.FoodHero.org
 
Number of servings: 24
Time for preparation (including preparation and cooking): 1 hour 15 min
 
Ingredients:
16 ounces stemmed, chopped dried figs
1⁄2 cup chopped walnuts
1⁄3 cup sugar
1⁄4 cup orange juice (juice from 1/2 orange)
2 Tablespoons hot water
1⁄2 cup margarine or butter, softened
1 cup packed brown sugar
1 large egg
1 1⁄2 cups all-purpose flour
1⁄2 teaspoon baking soda
1 1⁄4 cups old fashioned rolled oats
 
Directions

1. Preheat oven to 350 degrees. Lightly spray or oil a 9×13-inch baking pan.
2. Combine figs, walnuts, sugar, orange juice and hot water in a mixing bowl and set aside.
3. Mix together margarine and brown sugar until creamy. Add egg and mix until smooth.
4. Mix flour and baking soda. Stir into egg mixture. Blend in oats to make soft dough.
5. Reserve 1 cup of dough for topping. With floured fingertips, press the remaining dough into a thin layer on the bottom of baking pan.
6. Spread fig mixture evenly over the dough. Crumble reserved dough over top, allowing fig mixture to show.
7. Bake 30 minutes or until golden brown. Cool completely in baking pan. Cut into 24 bars (about 2.5 x 2 inches).

Build Your Own Rice Bowl

by Guest | Mar 7, 2019 | Lunch & Snack Recipes, Recipes

Eating healthy can be less expensive, and more creative, than one might think. Here is a step-by-step recipe for building your own rice bowl. Consider laying out a variety of ingredients and letting family members choose their favorite options from each category below. Experiment. Have fun. And Eat Well!
How to Build Your Own Rice Bowl
Layer four types of foods to make a meal that kids love to cook and eat.
Start with rice.
Then add fruit, vegetables, or both. Use fresh, frozen or canned.
Next, add a layer of lean protein – such as beans, eggs, chicken, fish or tofu.
Then top with a sauce, toppings, spice, or a mixture – such as soy sauce, salad dressing, pineapple juice, barbecue sauce, low-fat cheese or garlic powder.
Recipe & Photo Source: FoodHero.org

Whole Wheat Blueberry Muffins

by Michelle | Sep 6, 2018 | Lunch & Snack Recipes, Recipes

Recipe Source: Recipe and photo from www.FoodHero.org
 
Number of servings: 12
Time for preparation (including preparation and cooking): 35 min
 
Ingredients:
1 1⁄2 cups whole wheat flour
3⁄4 cup sugar
1⁄2 teaspoon salt
2 teaspoons baking powder
1⁄3 cup vegetable oil
1 egg, slightly beaten
1⁄3 cup nonfat or 1% milk
1⁄2 cup unsweetened applesauce
2 cups blueberries (fresh or frozen)
 
Directions

1. Preheat oven to 400 degrees. Lightly coat the bottom of 12 muffin cups with oil or baking spray.
2. Mix the flour, sugar, salt and baking powder in a large bowl.
3. In a separate bowl, blend vegetable oil, egg, milk and applesauce until smooth. Stir the liquid ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
4. Fill each muffin cup about 3/4 full.
5. Bake about 20 minutes, or until the muffin tops are golden brown.  A toothpick inserted into the center of the muffin should come out moist but without batter.

Notes

• To avoid rancid whole wheat flour, store it in a container or bag that keeps the air sealed out. Keep in a cool dark area for up to 3 months or in the freezer for up to 6 months.  Buy amounts that you can use within those lengths of time.
• To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount.