Author: Kara Bonsack

Pepino Con Menta

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Ingredientes

  • 1 pepino
  • 8 hojas de menta fresca
  • ½ galón de agua

Instrucciones

Pele y corte fineamente un pepinos en rodajas a un fasco de vidrio de ½ galón, agregue 8 hojas de menta fresca y llènelos 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.


			


	

		
					                    
		
						



	

		
Muffins de huevo

					

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Muffins de huevo 
Muffins de huevo 


Hace seis porciones 


Ingredientes: 


    

  • Dos tazas verduras lavadas, troceados (como brócoli, pimiento rojo o verde, cebollas, espinaca*)  
    • 

  • Seis huevos  
    • 

  • Un cuarto de cucharita de sal  
    • 

  • Un cuarto de cucharita de polvo de ajo 
    • 

  • Un cuarto de cucharita de pimienta negra  
    • 

  • Una mitad de taza queso cheddar bajo en grasas, en tiras 
    • 

  • Aceite en aerosol 
    • 



 *Puedes saltear las verduras en mantequilla o aceite si deseado 


Instrucciones: 


Lava las manos con agua tibia y jabón. Precalienta el horno a trescientos cincuenta grados de Fahrenheit. Echa la asadera de muffin con aceite en aerosol antiadherente. Añade las verduras troceadas a las tazas del molde de muffin. Bate los huevos en un bol. Mezcla sal, pimienta y polvo de ajo. Vierte los huevos en el molde de muffin y hornearlos por veinte a veinticinco minutos. Para añadir el queso, quita el molde del horno durante los tres minutos últimos de horneando. Espolvorea el queso por encima de los muffins y regrésala al horno. Quítalos del horno y servirlos. 


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.


			


	

		
					                    
		
						



	

		
Cucumber Mint

					

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1/2 gallon


Ingredients


    

  • 1 cucumber
    • 

  • 1/2 gallon water
    • 

  • 8 fresh mint leaves
    • 



Directions


Peel and thinly slice 1 cucumber. Add the sliced cucumber to a ½ gallon glass jar, add 8 fresh mint leaves and fill with water. Stir gently and place in the refrigerator for at least 4 hours.


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.


			


	

		
					                    
		
						



	

		
Easy Breakfast Burritos

					

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breakfast burrito and oranges on a plate


Makes 4 burritos


Ingredients


    

  • 4 large eggs
    • 

  • 1 tsp. water
    • 

  • 1/4 tsp. salt
    • 

  • 1/4 tsp. pepper
    • 

  • 2 (10 inch) whole wheat tortillas
    • 

  • 2 tsp. vegetable oil
    • 

  • 1 15 oz. can black beans, rinsed and drained
    • 

  • 1/4 cup red pepper, diced
    • 

  • 2 Tbsp. low-fat sour cream or plain Greek yogurt
    • 

  • cilantro for garnish (optional)
    • 



Directions


    

  1. In a medium bowl, use a fork to whisk together the eggs, water, salt, and pepper.
    2. 

  2. Heat a medium nonstick frying pan over medium heat. Warm the tortillas, one at a time, for 30 seconds each. Set them aside.
    3. 

  3. Add the beans to the same pan and cook for 3 to 4 minutes, until heated through.
    4. 

  4. In a medium nonstick frying pan, warm the oil over low heat. Add the eggs and cook, stirring frequently, for 4 to 5 minutes, until they are scrambled and cooked through.
    5. 

  5. Spoon the beans onto the warm tortillas and top with the scrambled eggs, red pepper, and sour cream.
    6. 

  6. Roll each tortilla into a burrito, garnish with cilantro and serve immediately.
    7. 



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.


			


	

		
					                    
		
						



	

		
Berry Refrigerator Oatmeal

					

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Berry Refrigerator Oatmeal 
Berry Refrigerator Oatmeal 


Makes 2 Servings


Ingredients


    

  • 3/4 cup plain low-fat yogurt  
    • 

  • 2/3 cup quick-cooking or old-fashioned oats  
    • 

  • 1/2 cup milk  
    • 

  • 3/4 cup (total) fresh or frozen raspberries, strawberries or blueberries  
    • 

  • 1 banana  
    • 

  • 1/4 teaspoon ground ginger or ground cinnamon 
    • 



Directions


Wash hands with warm water and soap. Peel banana and mash it with a fork. In a medium bowl, stir together yogurt, oats, milk, 1/2 cup of the berries, mashed banana, and ginger or cinnamon. Spoon into container with a lid. Cover and refrigerate overnight or up to 2 days. Before serving, spoon oatmeal mixture into 2 serving bowls (or eat it from the jar and know that it’s 2 servings). Sprinkle with the remaining ¼ cup berries. Eat the oatmeal cold, or heat in a microwave-safe dish.


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.