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
by Guest | Aug 17, 2022 | Recipes
Prep Time: 15 minutes
Ingredients
- 1 cup chopped peaches, canned or fresh
- 1 large tomato, chopped
- 1 bell pepper, chopped
- ½ cup chopped onion
- ½ cup chopped cilantro
- 1 Tablespoon lime juice
- ¼ teaspoon each salt and pepper
Directions
- Wash hands with soap and water.
- Combine peaches, tomato, bell pepper, onion and cilantro in a large bowl. Add lime juice, salt and pepper and stir gently to mix.
- Cover and refrigerate until ready to serve.
- Refrigerate leftovers within 2 hours.
Notes
- For extra flavor, add cayenne pepper or diced jalapeno peppers.
- Serve with fresh vegetables, crackers or Food Hero Baked Tortilla Chips.
- Try with tacos, tostadas, fish, chicken, and more.
- Freeze extra lime juice for later.
Photo & Recipe Source: https://www.foodhero.org/recipes/peach-salsa
by Guest | Aug 3, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients:
- 2 packages of fully cooked chicken sausage (any flavor, such as sun-dried tomato)
- 4 bell peppers
- 4 zucchini
- 12 spears asparagus
- 2 medium red onions
- 6 scallions
- 12 fresh basil leaves, cut into thin slivers
- Salt
- Cooking spray
- Optional: wild rice or quinoa
Dressing:
- ½ cup extra-virgin olive oil
- ¼ cup red wine vinegar
- 3 garlic cloves (~2 tsp chopped garlic)
- 1 tsp dried oregano, crumbled
- 1 tsp ground cumin
- 1 tsp red pepper flakes
- 1 tsp Coleman’s dry mustard
- Juice of one orange
Directions:
- Preheat a grill to medium heat.
- In a small bowl, whisk together the vinegar, garlic, oregano, cumin, mustard, red pepper flakes, olive oil, and orange juice.
- Slice the vegetables: Cut the peppers into quarters, slice the zucchini into rounds (or lengthwise in half if using baby zucchini), snap off the tough bottom parts of the asparagus, cut the onions into wedges, trim the scallions.
- Brush the vegetables with the dressing (the extra dressing can be drizzled over the vegetables after grilling) and season lightly with salt. Add the vegetables to the grill or veggie basket and grill for 8 to 10 minutes, until tender.
- Place the chicken sausage on the grill and heat through for 4 to 5 minutes, turning frequently.
- Drizzle remaining dressing over the vegetables. Sprinkle with sliced basil.
- Serve warm or at room temperature, with the option to include a side of rice or quinoa.
Adapted from Diabetes Food Hub and Mario Batali Italian Grill
Photo Source: Adobe Stock
by Guest | Jul 26, 2022 | Recipes
Prep Time: 25 minutes
Ingredients:
- ½ cup fresh raspberries (pureed)
- ¼ cup white wine vinegar
- 1 tbsp pine nuts (or any other nuts)
- 1 cup fresh raspberries
- 4 cups mixed baby field greens
- 1 pinch black pepper
- ¼ tsp salt
- 1 ½ tbsp olive oil
Directions:
- In a small bowl, whisk dressing ingredients.
- In a medium salad bowl, toss together salad ingredients. Drizzle dressing over salad and toss gently to coat.
Recipe Source: Diabetes Food Hub https://www.diabetesfoodhub.org/recipes/green-salad-with-raspberry-vinaigrette.html
by Guest | Jul 20, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 15 minutes
Cook Time: 20 minutes
Ingredients
- 1 ½ cups whole-wheat flour
- ½ cup sugar
- ½ teaspoon salt
- 2 teaspoons baking powder
- 1 egg
- ⅓ cup vegetable oil
- ⅓ cup nonfat or 1% milk
- ½ cup unsweetened applesauce
- 2 cups blueberries (fresh or frozen)
Directions
- Wash hands with soap and water.
- Preheat oven to 400 degrees F. Lightly grease the bottom of 12 muffin cups.
- In a large bowl, mix the flour, sugar, salt and baking powder.
- In a medium bowl, mix the oil, egg, milk and applesauce until smooth.
- Stir the liquid ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
- Fill each muffin cup about 3/4 full.
- 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.
- A gravy ladle or large liquid measuring cup are great tools for pouring muffin batter into tins.
Variations:
- To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount.
- To bake as a bread, use a greased 8- or 9-inch bread pan and bake at 350 degrees F for 45 to 50 minutes.
- No whole-wheat flour? Replace with all-purpose flour.
- Replace blueberries with another fruit. Try diced apples with 1 teaspoon cinnamon, fresh or frozen cranberries with 1 1/2 teaspoon orange zest, or diced bananas.
Photo and Recipe Source: https://www.foodhero.org/recipes/whole-wheat-blueberry-muffins
by Guest | Jul 13, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 5 minutes
Ingredients
- 1 can (15 ounces) garbanzo beans, drained and rinsed
- 2 Tablespoons lemon juice (fresh or bottled)
- 1 ½ Tablespoons vegetable oil
- 2 Tablespoons water
- 1 clove garlic or 1/4 teaspoon garlic powder
- 1 Tablespoon tahini (sesame seed paste)
Directions
- Wash hands with soap and water.
- Place all ingredients in a blender.
- Blend until desired consistency (more time for smooth dip, less for a chunky dip).
- If hummus seems too thick, add 2 teaspoons water.
- Refrigerate leftovers within 2 hours.
OR
- Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
- Mix with other ingredients in a small bowl.
- If hummus seems too thick, add 2 teaspoons of water.
- Refrigerate leftovers within 2 hours.
Notes
- Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
- No tahini? Try Hummus (no tahini) recipe.
- Freeze extra lemon 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.
Photo and Recipe Source: https://foodhero.org/hummus-with-tahini
