by Guest | Sep 28, 2022 | Recipes
Prep Time: 5 minutes
Cook Time: 25 minutes
Ingredients:
- 2 medium zucchini
- 1 can (14.5 ounces) diced tomatoes with juice
- 2 teaspoons garlic powder or 8 cloves garlic, minced
- ½ teaspoon salt
- 1 Tablespoon parmesan cheese
Directions:
- Wash hands with soap and water.
- Preheat oven to 375 degrees F.
- Slice zucchini into rounds, about 1/2 inch thick. Spread zucchini slices in a pie pan and pour tomatoes and juice over the top.
- Sprinkle garlic powder, salt, and cheese over zucchini.
- Bake uncovered for 35 to 40 minutes.
- Refrigerate leftovers within 2 hours.
Notes:
- Try other seasonings such as onion powder, oregano or basil.
- Use 2 cups finely chopped tomatoes or halved cherry tomatoes instead of canned tomatoes.
- Try adding cilantro on top for more flavor.
Photo and Recipe Source: https://foodhero.org/recipes/zucchini-zowie
by Guest | Sep 21, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
- 4 small ears of corn (silks and husks removed)
- ¾ cup of grape tomatoes (halved)
- 2 tbsp fresh basil leaves (chopped)
- ½ tsp salt
- 2 tbsp extra virgin olive oil
- 1 tbsp cider vinegar
Directions:
- Bring water to a boil in a large saucepan over high heat. Add the corn, reduce heat to medium, and cook, covered, 8 minutes, or until tender-crisp when pierced with a fork. Drain in colander and run under cold water to cool quickly.
- Meanwhile, combine remaining ingredients in a medium bowl. Cut the corn off the cobb and add to the tomato mixture. Toss gently until well blended.
Source: The Diabetes Carb Control Cookbook. https://www.diabetesfoodhub.org/recipes/fresh-corn-salad-with-tomatoes-and-basil.html
Recipe Credit: Nancy Hughes.
Photo Credit: Kelly Campbell.
by Guest | Sep 14, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 5 minutes
Ingredients
- 1 cup square-type whole grain cereal
- 1 cup o-type whole grain cereal
- 1 cup puff-type whole grain cereal
- 1 cup dried fruit of your choice
- 1 cup small pretzels
- ½ cup small nuts*
Directions
- Wash hands with soap and water.
- Set out a bowl of each ingredient with a serving spoon.
- Let guests add a spoon of each ingredient to a plastic bag or other container. Shake to mix. Enjoy!
Notes
- Peanuts and other small foods that are round are easy for your preschooler to choke on when swallowing them. Have your child eat at the table, or at least while sitting down.
- Always watch your child while he or she eats.
- Try adding popcorn, plain or seasoned, as another whole grain ingredient.
Photo and recipe source: https://www.foodhero.org/recipes/do-it-yourself-trail-mix
by Guest | Sep 7, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 15 minutes
Ingredients
- 2 large tomatoes, diced
- 1/4 onion, minced
- 1 serrano pepper, seeds removed and minced (use ¼ cup minced bell pepper for mild salsa)
- 1/4 cup chopped cilantro
- 2 Tablespoons lime juice
- 1/4 teaspoon salt
Directions
- Wash hands with soap and water.
- In a large bowl, combine all ingredients. Serve right away.
- Refrigerate leftovers within 2 hours.
Notes
- No serrano pepper? Use a jalapeño pepper or other spicy pepper.
- Chop the leaves and stems of cilantro; all parts are flavorful.
- The spiciness of peppers can vary based on the growing conditions. Peppers usually have a higher level of heat during hot summer months.
Photo & Recipe Source: https://www.foodhero.org/recipes/pico-de-gallo
by Guest | Aug 31, 2022 | Recipes
Ingredients:
- 1 medium eggplant
- 3 medium zucchini
- 3 medium ripe tomatoes
- 1 large onion
- 1 large red pepper
- 4 Tbsp. extra virgin olive oil
- 4-6 garlic cloves, chopped
- 1/2 bunch of basil, tied with kitchen twine (a “bouquet”)
- 6 basil leaves, chopped
- pinch of dried chile flakes
- salt to taste
Directions:
- Dice eggplant, zucchini, tomatoes, onion, and red pepper into half- to three-quarter inch cubes. Keep vegetables separate.
- Place eggplant cubes in a bowl and sprinkle with a teaspoon of salt and set in a colander to drain for about 20 minutes.
- Heat 2 tablespoons of olive oil in a large heavy-bottomed pot. Pat the eggplant dry, add to the pan, and cook over medium heat until browned, stirring frequently. Remove the eggplant when done and set aside.
- In the same pot, pour in 2 more tablespoons olive oil. Add onions and cook for about 7 minutes, until soft. Add the garlic, basil, dried chile flakes, and a pinch of salt. Cook for 2-3 minutes, then stir in the peppers. Cook for a few more minutes, then stir in the zucchini. Cook for a few more minutes, then stir in tomatoes. Cook for 10-15 minutes, then stir in eggplant and cook for 10-15 minutes more until all vegetables are soft. Remove the bouquet of basil and adjust the seasoning with salt, if needed. Stir in the chopped basil leaves and add a little more olive oil to taste.
- Serve warm or cold. (This is one of those dishes that tastes even better on the second or third day.)
Recipe Source: Rinehart Clinic Art of Eating class (adapted from Alice Water’s The Art of Simple Food)
by Guest | Aug 24, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 20 minutes
Ingredients
- 2 cans (15 ounces each) black-eyed peas or black beans, drained and rinsed(try a mix or other types)
- 1 ½ cups corn (fresh, frozen, or canned, drained and rinsed)
- 1 bunch cilantro, chopped
- 1 bunch green onions (about 5 green onions), chopped
- 3 medium tomatoes,diced
- 1 avocado, chopped (optional)
- 1 Tablespoon vegetable oil
- 2 Tablespoons vinegar or lime juice
- ½ teaspoon each salt and pepper
Directions
- Wash hands with soap and water.
- In a large bowl, combine all the veggies.
- In a small bowl, mix together oil, vinegar, salt and pepper.
- Pour oil mixture over veggies and toss lightly.
- Refrigerate leftovers within 2 hours.
Notes
- Use as a filling for tacos, burritos or wraps, on a burger, over a baked potato, or as a snack with tortilla chips.
- Try adding other vegetables such as sweet or hot peppers, cucumber or zucchini.
- Freeze extra lime juice to use later.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
- Try adding cilantro on top for more flavor.
Photo and Recipe Source: https://www.foodhero.org/recipes/cowboy-salad
