Author: Kara Bonsack

Bolsillos de mantequilla de maní y banana

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Bolsillos de mantequilla de maní y banana

Bolsillos de mantequilla de maní y banana


Hace cuatro porciones

Ingredientes:  

  • Cuatro cucharitas mantequilla de maní  
  • Dos tortillas de granos enteros  
  • Una banana, cortada  
  • Dos fresas, cortadas  
  • Canela  
  • Aceite en aeroso 

Instrucciones: 

Lava las manos con agua tibia y jabón. Lava las fresas. Unta dos cucharas de mantequilla de maní en cada tortilla. Pon una mitad de banana y rebanadas de fresa en una mitad de cada tortilla. Espolvoréalas con canela y dóblalas por la mitad, empujándolas cuidadosamente. Cubre la sartén grande con el aceite en aerosol. Caliéntala al fuego medio-alto. Cocina una quesadilla de a uno hasta que cada lado está marrón dorado, alrededor de dos minutos para cada lado. Corta cada quesadilla en dos y sírvelas. 

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Bone Power Smoothie

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makes 1 serving

Ingredients

  • 1 cup milk (can be any type of milk like lactose free milk, soy milk, water)
  • 1/2 cup yogurt
  • 3/4 cup blueberries
  • 1 ripe small banana
  • 1 handful of spinach
  • 2 Tbsp. peanut butter (or sun butter)

Directions

Combine 1 Cup Milk, 1/2 cup yogurt, 3/4 cup blueberries, 1 ripe small banana, 1 handful of spinach, and 2 Tbsp. peanut butter (or sun butter) into a blender, and blend until smooth. 

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Sweet Potato Hash and Eggs

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Sweet Potato Hash and Eggs

sweet potato hash and eggs with toast


Makes 2 Servings

Ingredients

  • 1 large sweet potato, peeled, diced  
  • 1/2 small yellow onion, diced  
  • 1/2 bell pepper, seeds removed, diced  
  • 1 clove garlic, peeled and minced  
  • 2 large eggs  
  • 1 Tbsp. + 1 tsp. vegetable oil 

Directions

Sweet Potato Hash and Eggs Heat 1 Tbsp. oil over medium heat in a deep skillet. Add potatoes and cook, stirring occasionally, about 5 minutes. Add onion, bell pepper, and garlic to the skillet with the sweet potatoes. Cook about 5 minutes, stirring occasionally, until the onion is soft and the sweet potatoes are tender. Divide the hash between 2 plates and return the skillet to the stove. Heat 1 tsp. oil in the skillet over medium heat. One at a time, add each egg to the skillet. Cook about 1-2 minutes, until the whites are nearly solid (no longer clear). Flip the egg and cook for one more minute. Top sweet potato hash with an egg, and serve right away. 

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Batido Para Fortalecer Los Huesos

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1 porción

ingredientes

  • 1 Taza de Leche
  • ½ Taza de Yogur
  • ¾ Taza de Arádanos
  • 1 Plátano Pequeño
  • 1 Manojo de Espinacas
  • 2 Cucharadas Mantequilla de Maní 

Instrucciones

Combina 1 Taza de Leche ½ Taza de Yogur, ¾ Taza de Arádanos, 1 Plátano Pequeño, 1 Manojo de Espinacas y 2 Cucharadas Mantequilla de Maní en la licuadora y licua hasta ebtener una mezcla homogénea.



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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Hash de Patata Dulce y Huevos

					

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Hash de Patata Dulce y Huevos 
Hash de Patata Dulce y Huevos 


 Hace 2 porciones  


Ingredientes 


    

  • 1 batatas grande, pelada, cortada en cubos  
    • 

  • 1/2 cebolla amarilla pequeña, cortada en cubos  
    • 

  • 1/2 pimiento, semillas extraídas, cortadas en cubos  
    • 

  • 1 diente de ajo, pelado y picado  
    • 

  • 2 huevos grandes  
    • 

  • 1 cucharada más 1 cucharadita de aceitevegetal 
    • 



  


Instrucciones    


Caliente 1 cucharada de aceite a fuego medio en una sartén profunda. Agregue las papas y cocine, revolviendo ocasionalmente, aproximadamente 5 minutos. Agregue otra 1 cucharada de aceite, junto con cebolla, pimiento y ajo a la sartén con las batatas. Cocine unos 5 minutos, revolviendo ocasionalmente, hasta que la cebolla esté suave y las batatas estén tiernas. Divide el hash entre 2 platos y devuelve la sartén a la estufa. Calienta 1 cucharadita de aceite en la sartén a fuego medio. Uno a la vez, agregue cada huevo a la sartén. Cocine durante aproximadamente 1-2 minutos, hasta que las claras estén casi sólidas (ya no estén claras). Voltea el huevo y cocina por un minuto más. Cubra el picadillo de batata con un huevo y sirva de inmediato.  


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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Maquina Verde

					

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1 porción


ingredientes


    

  •  1 Taza de Leche
    • 

  • 1 Manzana
    • 

  • 1 Plátano Maduro Pequeño
    • 

  • 2 Tazas de Kale o Horjas de Espinaca Ligeramente empacadas 
    • 

  • ½ Grande o 1 Pequeño Tallo de Apio
    • 



Instrucciones


Combina  1 Taza de Leche, 1 Manzana, 1 Plátano Maduro Pequeño, 2 Tazas de Kale o Horjas de Espinaca Ligeramente empacadas y ½ Grande o 1 Pequeño Tallo de Apio en la licuadora y licua hasta ebtener una mezcla homogénea.




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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Egg Muffins

					

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Egg Muffins
egg muffins 


Makes 6 Servings


Ingredients


    

  • 2 cups washed vegetables, diced (such as broccoli, red or green bell peppers, onion, spinach*)  
    • 

  • 6 eggs 
    • 

  • ¼ teaspoon salt  
    • 

  • ¼ teaspoon garlic powder  
    • 

  • ¼ teaspoon black pepper  
    • 

  • ½ cup low-fat cheddar cheese, shredded  
    • 

  • Cooking spray  
    • 



*You can sauté the vegetables in butter or oil if desired 


Directions


Wash hands with warm water and soap. Preheat oven to 350 degrees Fahrenheit. Spray muffin pan with nonstick spray. Add diced veggies to the muffin pan cups. Beat eggs in a bowl. Stir in salt, pepper, and garlic powder. Pour eggs into the muffin pan cups and bake 20 to 25 minutes. To add the cheese, remove the pan from the oven during the last 3 minutes of baking. Sprinkle the cheese on top of the muffins and return the tin to the oven. Remove from oven and serve. 


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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Yummy Green Smoothie

					

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Yummy Green Smoothie 
Green smoothie in a mason jar


Makes 1 Serving


Ingredients


    

  • 1/2 cup frozen mango  
    • 

  • 1/2 cup frozen pineapple  
    • 

  • 1/2 cup low-fat vanilla or plain yogurt 
    • 

  •  1 cup fresh or frozen spinach  
    • 

  • 1/2 cup orange juice  
    • 

  • 1/2 cup water 
    • 



Directions


Wash your hands with soap and water for at least 20 seconds! Add all your ingredients to a blender! If using fresh fruits and veggies, add about 1 cup of ice. Blend until smooth, pour into your favorite cup or glass, and enjoy!


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UConn Extension logo
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Sabor a Frutos Rojos

					

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ingredientes


    

  • 1 lima
    • 

  • 2 tazas de sus bayas frescas favoritas
    • 

  • ½ galón de agua
    • 



Instrucciones


Agregue dos tazas de sus bayas frescas favoritas y 1 cáscara de lima entera y jugo, a un frasco de vidrio de ½ galón de tamaño y llene con agua. Revuelva suavemente y colóquelo en el refrigerador por al menos 4 horas. 




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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Classic Herb Stuffing

					

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Herb Stuffing


Serves: 16 (1/2 cup) servings


    

  • Preparation Time: 10 minutes
    • 

  • Cooking Time: 40 minutes
    • 

  • Total: 50 minutes
    • 



Ingredients


    

  • 1 Tbsp. butter
    • 

  • Cooking spray
    • 

  • 14 oz. bag dried bread cubes (about 7 cups)*
    • 

  • 1/2 cup chopped onion
    • 

  • 1/2 cup diced celery
    • 

  • 1/2 cup diced carrots
    • 

  • 2-3 cloves of garlic
    • 

  • 2- 2 1/2 cups low-sodium chicken broth
    • 

  • poultry seasoning to taste (1-2 tsp.)
    • 

  • salt & pepper to taste
    • 



*Make your own bread cubes! Cut bread into small cubes and set out in a bowl overnight to dry out. Or, spread cubes on a baking sheet and bake at 300°F. for 30-40 minutes. Let cool. Store in an airtight container.


Directions


    

  1. Wash hands with soap and warm water.
    2. 

  2. Preheat oven to 350° F.
    3. 

  3. Heat a large saute pan on medium heat. Add butter. Add carrots and saute. Add celery, onion, and garlic. Add cooking spray if needed. Continue cooking until veggies are tender. Remove from heat, transfer to bowl and allow to cool slightly.
    4. 

  4. In a large bowl, add bread stuffing and veggies. Toss together; season with poultry seasoning, salt, and pepper.
    5. 

  5. Add chicken broth, mixing until moist, but not soaking. Taste and adjust seasoning.
    6. 

  6. Spray casserole dish with cooking spray. Add stuffing mix and cover with foil. Bake 20-25 minutes. Uncover and cook an additional 10 minutes or until slightly crispy on top.
    7. 



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UConn Extension logo
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.