by Guest | Apr 7, 2021 | Recipes
Ingredients
- 1 1⁄2 Tablespoons vegetable oil
- 3⁄4 cup diced carrot
- 1 cup chopped onion
- 1 teaspoon garlic powder or 4 cloves garlic, minced
- 2 cups diced summer or winter squash (fresh or frozen)
- 1 1⁄2 cups corn (fresh or frozen) or a 15-oz can (drained and rinsed)
- 1 1⁄2 cups cooked beans (any type) or a 15-oz can (drained and rinsed)
- 1 can (15 ounces) diced tomatoes or 2 cups diced fresh
- 3 1⁄2 cups low sodium broth (any type)
- 1 teaspoon cumin
- 1⁄4 teaspoon pepper
Directions
1. Wash hands with soap and water.
2. Heat oil in a large pan on medium heat. Add carrot and onion and saute until onions have begun to turn slightly brown, about 8 to 10 minutes.
3. Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.
4. Add beans, tomatoes, broth, cumin and pepper.
5. Allow soup to come to a boil and then turn heat down to a simmer until all vegetables are tender to taste (15 to 30 minutes, depending on the vegetables used).
6. Refrigerate leftovers within 2 hours.
Notes
- Try This: Change the vegetables and beans based on what you have on hand. Instead of cumin, try 2 to 3 teaspoons of Italian seasoning or 1 Tablespoon of curry powder.
Thanks to the Food Hero Indigenous Peoples work group for this recipe.
Recipe and Photo Source: https://foodhero.org/recipes/three-sisters-soup
by Guest | Mar 31, 2021 | Lunch & Snack Recipes, Recipes
Prep Time: 15 min
Cook Time: 20 min
Ingredients
- 1 cup oats (quick-cooking or old fashioned rolled)
- ¼ cup nonfat or low-fat milk
- 2 eggs
- ⅓ cup vegetable oil
- 1 cup mashed ripe banana
- 1 ½ cups whole-wheat flour
- ½ cup sugar
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- ¼ teaspoon salt
Directions
- Preheat oven to 400 degrees F. Lightly grease the bottoms and sides of 12 muffin cups.
- In a medium bowl, mix together the oats, milk, eggs, oil, sugar and mashed banana. Let this mixture stand for at least 10 minutes.
- In a large bowl, stir together the flour, baking powder, baking soda and salt.
- Add oat mixture to dry ingredients and stir gently to mix until just moistened.
- Fill muffin cups ¾ full.
- Bake until golden brown and a toothpick inserted in the center comes out moist but clean, about 18 to 20 minutes.
Notes
To bake as Banana Oatmeal Bread, use an 8 or 9-inch bread pan and bake at 350 degrees F for 45 to 50 minutes.
Recipe and Photo Source: https://www.foodhero.org/recipes/banana-oatmeal-muffins
by Guest | Mar 24, 2021 | Recipes
Prep Time: 15 min
Cook Time: 10 min
Ingredients
- 1 Tablespoon vegetable oil
- 1/2 cup diced onion
- 1 clove garlic, minced or 1/4 teaspoon garlic powder
- 1 medium cauliflower, grated or finely chopped (4 to 5 cups)
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 Tablespoon lemon juice or lime juice (optional)
- 2 Tablespoons chopped fresh parsley or cilantro (optional)
Directions
- Wash hands with soap and water.
- Heat oil in a large skillet or saucepan on medium heat. Add onion and cook until soft, 3 to 5 minutes.
- Add garlic, cauliflower, salt and pepper. Stir until cauliflower is tender, 3 to 5 minutes.
- Stir in lemon juice and sprinkle with parsley, if desired. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes
- Use as a side dish or as a base for stir-fries, chili or anything you might eat with rice.
- Add any sautéed or roasted vegetables.
- Top with grated or crumbled cheese.
- Freeze extra lemon or lime juice to use later.
Photo and Recipe Source: https://www.foodhero.org/recipes/sauteed-cauliflower-rice
by Guest | Mar 17, 2021 | Recipes
Number of servings: 14 filled shells
Time for preparation (including preparation & cooking): 40 minutes
Ingredients
- 1 package (8 ounces) manicotti shells (14 shells)
- 1 egg
- 1 carton (15 ounces) low-fat ricotta or cottage cheese
- 6 ounces shredded mozzarella cheese (about 1 1/2 cups)
- 1⁄2 cup fresh parsley, minced, or 3 tablespoons dried parsley
- 1⁄4 teaspoon salt
- 1⁄4 teaspoon pepper
- 1 Tablespoon italian seasoning
- 1⁄2 teaspoon garlic powder or 2 cloves garlic, minced
- 1 jar (24 to 26 ounces) pasta sauce
Directions
- Preheat oven to 350 degrees.
- Cook pasta according to package directions and drain.
- While pasta is cooking, beat egg in medium bowl. Add ricotta or cottage cheese, mozzarella cheese, parsley, salt, pepper, Italian seasoning and garlic powder. Mix well.
- Pour a little of the pasta sauce in the bottom of a rectangular baking pan to prevent pasta from sticking.
- Stuff shells with filling (about 2-3 rounded teaspoons per shell). Arrange stuffed shells in pan. Pour remaining sauce evenly over pasta.
- Bake for 10 to 15 minutes or until bubbly throughout.
- Let rest 10 minutes outside of oven before serving.
- Refrigerate leftovers within 2 hours.
Notes
- Add Parmesan cheese to the filling mixture.
- Add your favorite spices to sauce for additional flavor.
Recipe & Photo Source: https://www.foodhero.org/recipes/easy-manicotti
by Guest | Mar 10, 2021 | Recipes
Number of servings: 8 cups
Time for preparation (including preparation & cooking): 40 minutes
Ingredients
- 2 teaspoons vegetable oil
- 1 onion, chopped
- 1 teaspoon ginger, fresh or 1/2 teaspoon ground
- 1⁄2 teaspoon turmeric
- 1⁄2 teaspoon ground cumin
- 2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
- 1 large baking potato, peeled and diced
- 1 cup white rice, uncooked
- 1⁄2 teaspoon salt (optional)
- 2 1⁄2 cups water
- 1 can (15.5 ounces) kidney beans, drained and rinsed
Directions
- Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
- Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
- Add remaining ingredients. Bring to a boil, cover, and reduce heat.
- Simmer 20-25 minutes. Serve hot.
- Refrigerate leftovers within 2 hours.
Notes
- For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
- Try using brown rice instead of white, and increase the simmering time to 45 minutes.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Photo and Recipe Source: https://www.foodhero.org/recipes/indian-vegetable-and-rice-skillet-meal
by Guest | Mar 3, 2021 | Recipes
Number of servings: 6
Time for preparation (including preparation and cooking): 30 minutes
Ingredients:
- 1 1⁄2 cups whole grain pasta (try shells, elbow, or bow tie)
- 1 Tablespoon margarine or butter
- 2 Tablespoons chopped onion
- 1 can (5 ounces) canned salmon, drained (about 1/2 cup cooked fresh salmon)
- 2 small tomatoes, chopped
- 3 Tablespoons lemon juice
- 1 Tablespoon chopped parsley or 1 teaspoon dried parsley
- 1⁄4 teaspoon salt
Directions:
- Cook pasta according to package directions. Drain, then set aside.
- While pasta is cooking, heat butter in a medium skillet over medium heat (300 degrees in an electric skillet). Add onion and cook until tender.
- Add cooked pasta, salmon, tomato, lemon juice, parsley and salt. Cook until heated through.
- Refrigerate leftovers within 2 hours.
Recipe and Photo Source: https://www.foodhero.org/recipes/salmon-pasta-skillet
