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
by Guest | Jul 13, 2022 | Eat Well, Recipes
If you’re like most Americans, you probably have a tough time keeping up with the recommended servings of fruits and vegetables you should be eating daily. Perhaps you were traumatized by your parents making you finish bland plates of steamed broccoli as a kid, or maybe you just find fruits & veggies to simply be… boring. Whatever the case may be, there’s no denying that these plant-based whole foods can pack a serious punch for your health in combating heart disease, Type 2 diabetes, obesity, and even cancer. In this list, we’ll cover ways that you can make fruit & veggie intake go from feeling like a chore, to something you love and adore! Here are 7 tips to help you eat the rainbow in your diet:
- Stock up, Pack up – If the age-old phrase “out of sight, out of mind” has any merit, then one of the easiest strategies you can apply in eating more fruits & veggies is to simply keep these foods present in your day-to-day life. Keep a bowl of fruit (Apples, bananas, oranges, or any of your favorites) where you normally find snacks at home. Stock bite-size veggies (ex. Baby carrots, cucumber slices, cherry tomatoes) in your fridge, and pack them with your lunch to add a refreshing companion to an on-the-go meal.
- Brighten up your Breakfast – Whether you’re a fan of sweet or savory options for breakfast, there are limitless ways to brighten up the first meal of your day with fruits & veggies. Use fresh or frozen fruit to top off cereal, yogurt parfait, pancakes, or even overnight oats. Eggs, cheese, and your favorite colorful veggies (ex. Peppers, onions, tomato) make the perfect trifecta of savory breakfast perfection – try this combo in an omelet, baked frittata, or even wrapped up with beans in a breakfast burrito.
- Mix it up with Smoothies – If you have a blender at home, then you have access to one of the most effective and delicious ways to enjoy fruits and veggies – smoothies! Start with a base of frozen fruit, then add your favorite milk, yogurt, or protein powder. For an added boost, you can sneak a handful of most leafy green veggies (like spinach) without major impact to the delicious fruit flavor of your smoothie. Smoothies are also a great way to repurpose produce that is nearing spoilage. Simply toss old bananas, strawberries, greens, and other fresh goodies in the freezer and enjoy for months in your favorite blended treat!
- Take your Snacks for a Dip – A quick way to spruce up virtually any fruit or veggie is to pair with a delicious dip! Dips can be savory or sweet, and enjoyed pre-made from your local grocery store, or prepared at home. Here are some of our favorites:
- Grill to Perfection – Grilling offers a unique way to enjoy your favorite veggies and fruits, and enhances flavor with high-heat caramelization. Simply place fresh produce of your choice on a preheated grill, and flip occasionally to ensure even cooking. Veggies that are perfect for grilling include corn, squash, zucchini, onions, and peppers. For fruit, halved peaches, pears, pineapple, and plantains are excellent choices.
- Reach Veggie Goals with Casseroles – Casseroles are easy-to-make, one-pot meals that provide the perfect vessel to hide multiple servings of veggies. What’s more, is that you’ll likely have plenty of leftovers for the next day or beyond! Here are some of our favorite casserole recipes to inspire your next one-pot masterpiece:
- Add Fruitful flare to your Baked Goods – Much like smoothies, baked goods provide an excellent way to not only increase fruit intake, but to repurpose fresh produce nearing spoilage. Fruit provides a sweet touch to hearty, whole grain treats, which offer plenty of servings to fit into breakfast and snack time. Here are some of our favorite fruit-tastic baked goods:
AUTHOR: Lewis Martin, Nutrition Director at the Oregon Dairy and Nutrition Council
Resources:
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
- For creative recipes using fruits & vegetables – https://foodhero.org/recipes/healthy-recipes
- For inspiration on using specific ingredients – https://foodhero.org/ingredients
