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
by Guest | Feb 28, 2019 | Recipes
Recipe and Photo Source: FoodHero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 25 min
Ingredients:
1 pound carrots, peeled and sliced diagonally into 1/4 inch thick slices
1⁄2 teaspoon salt
3 Tablespoons sugar, divided
1⁄2 cup chicken broth
1 Tablespoon butter
1⁄2 cup dried cranberries
2 teaspoons lemon juice
Directions:
- In a large skillet over medium-high heat, add carrots, salt, 1 Tablespoon sugar, and broth. Bring to a boil. Cover and reduce heat. Simmer, stirring occasionally, until carrots are almost tender, about 5 to 8 minutes.
- Uncover; increase heat to high. Stir occasionally until liquid is reduced to about 2 Tablespoons, about 1 to 2 minutes.
- Add butter and remaining sugar to skillet; stir carrots to coat. Add dried cranberries and cook, stirring frequently, until carrots are completely tender and glaze is light gold, about 3 minutes.
- Remove from heat and stir in lemon juice. Serve warm.
- Refrigerate leftovers within 2 hours.
by Guest | Feb 14, 2019 | Recipes
Winter Fruit Crisp
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 8
Time for preparation (including preparation and cooking): 35 min
Ingredients:
4 cups diced apples or pears
2⁄3 cup packed brown sugar
1⁄2 cup all-purpose flour
1⁄2 cup old fashioned rolled oats
1⁄3 cup margarine
1 teaspoon cinnamon
Directions
- Heat oven to 375 degrees. Lightly spray or oil a square pan (8 x 8 x 2 inches).
- Arrange fruit in pan. Mix remaining ingredients and sprinkle over fruit.
- Bake until topping is golden brown and fruit is tender, about 30 minutes.
- Refrigerate leftovers within 2 hours.
Notes
- Use any fresh, frozen or drained canned fruit that you have on hand.
- Add 1/2 cup of dried fruit (raisins, cranberries, cut apricots).
- Try vanilla yogurt as a topping and sprinkle with cinnamon.
by Guest | Feb 8, 2019 | Recipes
Cauliflower Salad
Recipe and Photo Source: FoodHero.org
Number of servings: 10
Time for preparation (including preparation and cooking): 20 min
Ingredients:
4 cups mixed cauliflower and broccoli florets (fresh or frozen)
1 cup celery, diced
1⁄2 cup onion, diced
1⁄4 cup sweet bell pepper, any color, seeded and chopped (about 1/2 a small pepper)
1⁄3 cup light mayonnaise
1⁄3 cup nonfat plain yogurt
1 Tablespoon prepared mustard
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon dried dill weed
Directions:
- Thaw frozen cauliflower and broccoli and drain liquid. If using fresh vegetables, cook first until barely tender.
- Combine cauliflower, broccoli, celery, onion and bell pepper in serving bowl.
- In a small bowl, mix mayonnaise, yogurt, mustard, salt, pepper and dill.
- Stir dressing gently into salad. Chill before serving.
- Refrigerate leftovers within 2 hours.
by Michelle | Jan 31, 2019 | Recipes
Sautéed Leeks and Apples
Recipe and Photo Source: FoodHero.org
Number of servings: 8
Time for preparation (including preparation and cooking): 20 min
Ingredients:
1 medium leek, chopped (about 3 cups)
2 teaspoons oil
2 medium apples, cored and chopped
1 Tablespoon honey
1 teaspoon vinegar
1⁄4 teaspoon each salt and pepper
Directions:
- Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).
2. Add apples and continue cooking, stirring frequently, until apples begin to soften (about 3 minutes).
3. Remove from heat. Add honey, vinegar, salt and pepper. Stir gently to combine all ingredients. Serve warm.
4. Refrigerate leftovers within 2 hours.
by Michelle | Jan 17, 2019 | Recipes
Garden Vegetable Cakes
Recipe and photo source: FoodHero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 35 min
Ingredients:
1⁄4 cup grated Parmesan cheese
1⁄3 cup all purpose flour
1⁄2 teaspoon baking powder
1⁄4 teaspoon dill weed
1⁄4 teaspoon each salt and pepper
4 eggs (or 1 cup egg substitute)
2 Tablespoons minced green onion with tops
2 teaspoons lemon juice
1 clove garlic or 1/4 teaspoon garlic powder
1 1⁄2 cups shredded vegetables (unpeeled zucchini (drained and pressed), potato, carrots, bell pepper, celery, sweet potato or yam)
Directions:
- In medium bowl, stir together cheese, flour, baking powder, dill weed, salt and pepper.
- Beat in eggs, green onions, lemon juice and garlic until well blended. Stir all shredded vegetables into the batter.
- Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). Lightly spray or oil with cooking spray. For each vegetable cake, pour 1/3 cup batter onto hot skillet or griddle. Cook on both sides until golden brown. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes
- Top with low-fat sour cream and tomato slices.
- Precook “harder” vegetables like carrots and potatoes, if desired.
