Author: Kara Bonsack

Mediterranean Chickpea Salad

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Ingredients

  • 2 (15oz) cans chickpeas, drained and rinsed
  • 1 medium cucumber, chopped
  • 1 bell pepper, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 cup chopped kalamata olives
  • 1/2 cup crumbled feta
  • salt & pepper to taste
  • 1/2 cup olive oil
  • 1/4 cup white wine vinegar
  • 1 Tbsp lemon juice
  • 1 Tbsp fresh chopped parsley
  • 1/4 tsp red pepper flakes

Directions

  1. Wash your hands with warm water and soap for 20 seconds.
  2. Make the Salad: In a large bowl toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta.
  3. Season with salt and pepper.
  4. Make vinaigrette: In a jar with a lid, combine olive oil, vinegar, lemon juice, parsley, and pepper flakes. Close the jar, shake until mixed.
  5. Pour over salad just before serving.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Banana Bread

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Banana Bread in a wooden board and a banana on the side


Makes 12 Servings

Ingredients

  • 3 ripe bananas
  • 1 egg
  • 2 Tbsp vegetable oil
  • 1/4 cup skim milk
  • 1/2 cup sugar
  • 1 tsp salt
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1 1/2 cups flour

Directions

Preheat oven to 350ºF. Mash bananas with a fork in a mixing bowl. Add the egg, oil, milk, sugar, salt, baking powder, and baking soda. Mix well with a fork. Slowly stir in the flour into the banana mixture. Stir for 20 seconds or until the flour is moistened. Lightly spray a loaf pan with cooking spray; pour the batter into the loaf pan. Bake for 45 minutes or until a toothpick inserted in the middle comes out clean. Let the bread cool on a wire rack for 5 minutes in the pan. Then remove from pan and cool completely. Cut into 12 slices.

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

Watermelon Slush

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Watermelon Slush

Watermelon slush and watermelon slices


Watermelon is about 95% water! It can help keep you well hydrated. So drink up!

Ingredients

  • 5 cups diced, seedless watermelon
  • 2 Tbsp. sugar
  • Juice of one lime (optional)
  • 2 cups ice cubes

Directions

  1. Combine watermelon, sugar, lime, and ice cubes in a blender.
  2. Blend until smooth. Serve immediately.
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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.

Batido verde delicioso

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Batido verde delicioso


Makes 1 Servings

Ingredientes

  • 1/2 taza mango congelado
  • 1/2 taza piña congelado
  • 1/2 taza yogur de vainilla o natural bajo en grasa
  • 1 taza espinacas frescas o congeladas
  • 1/2 taza jugo de naranja
  • 1/2 taza agua

Instrucciones

¡Lávese las manos con agua y jabón durante al menos 20 segundos! ¡Añada todos los ingredientes a la licuadora! Si usa frutas y verduras frescas, agregue aproximadamente 1 taza de hielo. Licúe hasta que quede suave, vierta en su taza o vaso favorito, y ¡disfrute!

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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.

Bean Magic

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bean salad in a bowl

Beans – dried,canned,cooked. Kidney,garbanzo,pinto. White,black,red,pink... so many kinds! Bean are full of vitamins, minerals, protein and fiber that are important for your health. Because beans are high in protein, you can use less meat, chicken or fish in meals that include beans.

Bean Basics

  1. Check the beans, a handful at a time, and throw away dirt, small rocks or beans that are broken, discolored or shriveled.
  2. Place the good beans in a pot, strainer or colander.
  3. Rinse a few times with cold running water.
  4. Put clean beans in a large pot. Add water to cover the beans. Remember, dry beans will soak up liquid and can double or triple in size, so make sure you add plenty of water.
  5. Soak the beans in one of these ways: *TO USE BEANS THE SAME DAY, follow steps 1 - 4. Bring water to a boil, and boil rapidly for 2 minutes. Turn off the heat, cover and let the beans soak in the water for about 1 hour. *TO USE THE BEANS THE NEXT DAY, follow steps 1 - 4. Soak the beans overnight.
  6. Drain the soaked beans. Rinse and drain.
  7. Put beans in a large pot, cover with fresh water (see the chart for how much water to use).
  8. Bring to a boil, then turn heat down to low. Cover the pot and cook beans slowly until tender.
  9. You may need to add more liquid before the beans have finished cooking.
  10. The beans are now ready to use in other recipes that call for cooked beans.
  11. For some recipes that have a long cooking time (soups or baked beans) you can use the beans after step 6 and follow the directions in the recipe.
  12. Freeze some cooked beans to use later. Simply defrost and use as you would use canned beans.
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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.


			


	

		
					                    
		
						



	

		
Cucumber Blueberry Salad

					

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Cucumber Blueberry Salad on a plate and cucumber water in a cup


A perfect summertime salad!


Makes 4 servings.


Dressing


    

  • 1 1/2 tablespoons olive oil
    • 

  • 2 tablespoons red wine vinegar (or other vinegar)
    • 

  • 1 tablespoon lime juice, freshly squeezed or bottled
    • 

  • 1 teaspoon sugar
    • 

  • 1/4 teaspoon salt
    • 

  • 1/8 teaspoon pepper
    • 



Salad


    

  • 1 cup fresh blueberries
    • 

  • 1 medium cucumber, cut into small chunks
    • 

  • 4 cups fresh salad greens
    • 

  • 1/4 medium red onion, thinly sliced
    • 

  • 1/4 cup crumbled reduced-fat feta cheese
    • 

  • 2 tablespoons coarsely chopped walnuts
    • 

  • 4 slices whole grain bread
    • 



Directions


    

  1. In a small bowl whisk together dressing ingredients.
    2. 

  2. In a large bowl mix together all salad ingredients, except bread.
    3. 

  3. When ready to serve, add dressing to salad and toss.
    4. 

  4. Toast bread, then cut into four pieces. Serve with salad.
    5. 



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

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Panqueques de compota de manzana

					

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Panqueques de compota de manzana
Banana Bread in a wooden board and a banana on the side


SIRVE: 6 PORCIONES 


Ingredientes: 


    

  • 1 taza compota de manzana 
    • 

  • 1/4 taza leche en polvo, descremada, instantánea  
    • 

  • 1 taza agua  
    • 

  • 2 huevos  
    • 

  • 1 cucharada aceite de canola  
    • 

  • 2 tazas harina para todo uso  
    • 

  • 2 cucharadas azúcar  
    • 

  • 1/2 cucharadita canela  
    • 

  • 2 cucharaditas polvo para hornear  
    • 



Instrucciones: 


En un tazón mediano, mezcle la compota de manzana, la leche en polvo, el agua, los huevos y el aceite. Añada la harina, azúcar, canela y polvo de hornear. Revuelva hasta que la mezcla solo tenga grumos pequeños. Coloque una sartén grande a fuego medio-alto. Rocíe una sartén con aceite en aerosol antiadherente. Vierta 1/2 taza de la mezcla en la sartén. Cuando se formen burbujas en la parte superior de la masa voltee elpanqueque. Cocine el otro lado durante aproximadamente 1 minuto o hasta que esté dorado. ¡Un desayuno favorito de otoño para toda la familia! 


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

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Easy Skillet Chili

					

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Skillet Chili


Serves: 10 servings


Ingredients


    

  • 1 pound lean ground meat - beef, chicken, or turkey
    • 

  • 1 onion, chopped (about 1 cup)
    • 

  • 2 teaspoons chili powder
    • 

  • 1 can (14.5 ounces) tomatoes, chopped with juice
    • 

  • 2 cans (15 ounces each) beans, drained and rinsed (try black, pinto, kidney, or others)
    • 

  • 1 can (10.5 ounces) condensed tomato soup
    • 



Directions


    

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

  2. In a large skillet over medium-high heat, brown meat and onion. Cook on medium low heat for 5 minutes. Stir often. Drain grease from pan.
    3. 

  3. Add chili powder and stir. Cook for 3-5 minutes.
    4. 

  4. Add tomatoes, drained beans, and tomato soup.
    5. 

  5. Add 1 soup can of water; stir and simmer for at least 30 minutes.
    6. 

  6. Refrigerate leftovers within 2 hours.
    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.


			


	

		
					                    
		
						



	

		
Piña y Menta

					

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ingredientes


    

  • 1/4 de piña
    • 

  • 1012 hojas de menta
    • 

  • ½ galón de agua
    • 



Instrucciones




Pele y corte finamente ¼ de piña. Cuanto más delgada sea la piña, más se infundirá el sabor. Agregue a un frasco de vidrio de ½ galón con 1012 hojas de menta fresca, y rellene con agua. Revuela suavemente y colóquelo en el refrigerador por al menos 4 horas.


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

This institution is an equal opportunity provider.