by Guest | Jun 30, 2021 | Recipes
Prep Time: 15 minutes
Cook Time: 30 to 45 minutes
Ingredients
- 1/4 cup sugar
- 1 Tablespoon cornstarch
- 4 cups pitted tart cherries (fresh, frozen, or canned and drained)
- 1/2 teaspoon vanilla
- 1/3 cup whole-wheat flour
- 1/3 cup old fashioned rolled oats
- 2 Tablespoons packed brown sugar
- 2 Tablespoons margarine or butter, melted
Directions
1. Preheat oven to 350 degrees F.
2. In a large bowl, mix together the sugar and cornstarch. Add the cherries and vanilla and mix well.
3. Pour the fruit into an 8×8-inch baking dish.
4. In a medium bowl, mix together the flour, oats and brown sugar. Add the melted butter and stir until the texture is coarse with some clumps. Sprinkle the oat topping over the fruit.
5. Bake for 30 to 45 minutes, or until the juices are bubbling and the oat topping is golden brown.
6. Refrigerate leftovers within 2 hours.
Notes
- No tart cherries? Use sweet cherries (or another fruit such as blueberries or chopped apricots, peaches or plums) and reduce the sugar added to the fruit to 1 or 2 Tablespoons.
Recipe Source: https://www.foodhero.org/recipes/cherry-oat-crumble
by Guest | Jun 23, 2021 | Recipes
Prep Time: 10 minutes
Cook Time: 45 minutes
Ingredients
- 1 cup onion, chopped (1 medium onion)
- 1 ½ teaspoons vegetable oil
- 3 cups mushrooms, sliced or chopped (12 medium button mushrooms)
- ¾ cup bulgur
- 1 ½ cups water
- 2 teaspoons dry boullion (chicken or vegetable)
- ½ teaspoon garlic powder
- ¼ teaspoon pepper
- 2 cups packed fresh spinach, roughly chopped
Directions
- Use a medium saucepan or skillet with a tightly fitting lid. Over medium heat, sauté onions in oil in the open pan until they are softened.
- Add mushrooms and sauté until beginning to brown, stirring frequently.
- Stir in bulgur and continue to stir until lightly browned.
- Add water, bouillon, garlic powder, and pepper. Cover pan with lid.
- Reduce heat to low. Cook for 15 to 20 minutes or until bulgur is tender and liquids are absorbed.
- Remove from heat. Mix in the spinach and serve.
- Refrigerate leftovers within 2 hours.
Notes
- No dry bouillon? Use 1 ½ cup of any type of broth.
- Try adding other seasonings such as thyme.
- No fresh spinach? Use frozen chopped spinach or other greens such as kale or chard.
Photo & Recipe Source: https://www.foodhero.org/recipes/mushroom-bulgur-pilaf
by Guest | Jun 16, 2021 | Recipes
Prep Time: 15 min
Ingredients
- 1 small cucumber, peeled, seeded and finely diced or grated (about 1/2 cup)
- 1 cup nonfat or low-fat plain Greek yogurt
- 1/4 to 1/2 teaspoon garlic powder or 1 to 2 cloves of garlic, minced
- 1/4 teaspoon salt
- 1/4 to 1/2 teaspoon dried mint or dill or 1 Tablespoon chopped fresh mint or dill
- 1/4 teaspoon pepper (optional)
- 1 Tablespoon lemon juice or white vinegar (optional)
Directions
- Wash hands with soap and water.
- In a medium bowl, mix all ingredients together.
- Chill in the refrigerator until serving. Taste and add more seasoning as desired.
- Refrigerate leftovers within 2 hours.
Notes
- For a chunkier dip, add more cucumber.
Photo and Recipe Source: https://www.foodhero.org/recipes/cucumber-dip
by Guest | Jun 9, 2021 | Recipes
Prep Time: 20 to 30 min
Ingredients
- 2 cups shredded or chopped rotisserie cooked chicken (about 1/2 chicken)
- 1/4 cup finely-chopped onion
- 2 green onions, white and green chopped small
- 1/2 cup finely-chopped carrot
- 1 cup thinly sliced cabbage
- 1/2 cup shredded fresh or frozen unsweetened coconut flakes (or 1/4 cup dried)
- 1 to 3 teaspoons red pepper flakes or 1 hot pepper, finely chopped (Thai bird, serrano or jalapeño)
- 1/2 teaspoon salt
- 1/4 to 1/2 teaspoon pepper
- 1/4 cup lemon juice (juice from about 1 lemon)
Directions
- Wash hands with soap and water.
- In a large bowl, mix together chicken and vegetables. Add red pepper flakes, salt and pepper and mix well.
- Add lemon juice and mix again.
- Serve right after preparing.
- Refrigerate leftovers within 2 hours.
Notes
- 1 pound uncooked skinless and boneless chicken can b e marinated and grilled for shredding.
- Add more cabbage, carrot and green onion or other vegetables such as chopped bell pepper.
- Serve with titiyas (or flour tortilla) or rice.
Thanks to the Food Hero Pasifika work group for this recipe.
Photo and Recipe Source: https://www.foodhero.org/recipes/coconut-chicken-salad
by Guest | Jun 2, 2021 | Recipes
Ingredients
- 3⁄4 cup sauce
- 4 teaspoons vegetable oil, divided
- 1 pound uncooked protein or 12 ounces cooked (about 2 cups), cut bite-size
- 3 cups vegetables, fresh, frozen or canned, cut bite-size
- 4 servings cooked grains, ready to serve
Directions
1. Wash hands with soap and water. Gather ingredients and cooking tools.
2. In a medium bowl, mix together the sauce ingredients and set aside.
3. Add 2 teaspoons oil to a large skillet over medium-high heat. Add the uncooked protein and stir until cooked, about 5 to 7 minutes, and then set aside in a bowl. If starting with cooked or canned protein, have it ready.
4. Add 2 more teaspoons oil to the skillet. Add the vegetables and stir to cook, starting with harder vegetables such as broccoli and carrots. (If needed, add 1 to 2 Tablespoons water to keep the vegetables from sticking to the pan.) After the vegetables have begun to soften, add the faster-cooking vegetables such as cabbage and corn. Cook until all are nearly done.
5. Stir the sauce and pour over the vegetables in the skillet. Bring to a light boil and cook 1 to 2 minutes until thickened. Gently mix in the protein and cook until heated through.
6. Serve the stir-fry over cooked grains.
7. Refrigerate leftovers within 2 hours.
Ingredient Ideas
Protein – try chicken, beef, pork, seafood, tofu or cooked beans
Vegetables – use any mixture you have on hand
Sauce – try one of these:
- Soy-ginger: 2 Tablespoons brown sugar, 2 Tablespoons low-sodium soy sauce, 2 Tablespoons cider vinegar, ½ cup water, 2 teaspoons cornstarch, ¼ teaspoon ground ginger and ½ teaspoon garlic powder. For more spice, add ⅛ teaspoon red pepper flakes or hot sauce.
- Peanut: Add 2 Tablespoons peanut butter to the soy-ginger sauce.
- Curry: Add 2 teaspoons curry powder to the soy-ginger sauce.
- Fresh Tomato and herbs: 1/2 to 1 cup chopped tomatoe, 1 Tablespoon chopped herbs such as cilantro or basil, 1/2 teaspoon garlic powder, 1/4 teaspoon each salt and pepper. Add this sauce with the protein and do not boil.
Grains – try rice, pasta, bulgur, quinoa or polenta
Photo and Recipe Source: https://www.foodhero.org/recipes/mix-and-match-stir-fry-0
by Guest | May 26, 2021 | Recipes
Ingredients
- 1 cup dry barley
- 3 cups water
- ¼ cup dried cranberries
- 1 cup fresh blueberries
- 1 cup sweet snap peas, chopped
- 2 cups apples or another fresh fruit or veggie, chopped (about 1 1/3 medium apples [3” diameter])
- ½ cup red bell pepper, seeded and chopped (about 1 small pepper)
- ½ cup green onions, sliced thin
- 1 Tablespoon vinegar
- 3 Tablespoons oil
- ¼ cup lemon or lime juice
Directions
- Place barley and water in a 2 or 3 quart saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
- Rinse cooked barley briefly in cold water. Drain.
- Add remaining ingredients. Toss well.
- Refrigerate leftovers within 2 hours.
Notes
- Substitute different fruits and vegetables in season.
- Add nuts or seeds for added protein.
Photo and Recipe Source: https://www.foodhero.org/recipes/barley-summer-salad
