Author: Kara Bonsack

Quick Penne Pasta with Veggies

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Penne pasta with veggies in a bowl

Makes 8 servings.

Ingredients

  • 8 ounces uncooked penne
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 16-ounce package frozen broccoli florets, thawed 1
  • 16-ounce can garbanzo beans, drained and rinsed
  • 1 medium-size red bell pepper, thinly sliced; slices halved
  • ½ teaspoon salt
  • ¼ cup Parmesan cheese
  • Black pepper to taste

Directions

  1. Wash hands with soap and warm water.
  2. Cook the pasta in boiling salted water according to the package directions.
  3. Heat the oil in a large skillet over low heat.
  4. Add the garlic and sauté 5 minutes.
  5. Add the broccoli, beans, pepper, 3 tablespoons water, and salt.
  6. Cover and adjust heat to medium. Steam, stirring occasionally, 5 to 7 minutes, or until the broccoli is hot.
  7. Toss the pasta with the vegetables. Top with the Parmesan cheese and pepper.

Batido verde delicioso

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Batido verde delicioso


1 porción

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!

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.

Healthy Halloween BooNana Ghost Pops

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Ingredients

  • 3 bananas
  • ¾ cup vanilla yogurt (not Greek yogurt)
  • 12 mini chocolate chips
  • 6 wooden ice pop sticks

Directions

  1. Line a 9-inch baking pan with waxed paper.
  2. Peel the bananas and cut them in half crosswise at a slight angle. Insert a wooden ice pop stick into the cut end of each banana and push it about halfway up.
  3. Put the yogurt into a small bowl. Hold onto the pops by the wooden sticks and roll each banana in the yogurt to coat the surface. Let excess yogurt drip back into the bowl. Lay the pops in the baking pan. You will have leftover yogurt.
  4. Push the pointy top of 2 chocolate chips into each banana to make the eyes of the ghosts.
  5. Place the pops in the freezer to firm up, at least 3 hours.
  6. Remove pops from the freezer. Use a knife to trim any yogurt that dripped and froze along the sides of the banana.
  7. Serve straight from the freezer.

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.
Poner en la licuadora y licuar hasta obtener una mezcla homogénea. Combinar. 1 porción

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. In a large bowl mix together all salad ingredients, except bread.
  3. When ready to serve, add dressing to salad and toss.
  4. Toast bread, then cut into four pieces. Serve with salad.

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! 

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. 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. Add chili powder and stir. Cook for 3-5 minutes.
  4. Add tomatoes, drained beans, and tomato soup.
  5. Add 1 soup can of water; stir and simmer for at least 30 minutes.
  6. Refrigerate leftovers within 2 hours.

Spaghetti Squash Burrito Bowls

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Spaghetti Squash Burrito Bowls

Makes 4 servings.

Ingredients

  • 2 medium spaghetti squash
  • 2 Tbsp. olive/canola oil
  • 1 can (15 oz.) black beans, drained and rinsed
  • 2 cups frozen corn, thawed and drained
  • 3 cups frozen peppers/onions mix, thawed and drained
  • ½ cup salsa, low sodium
  • 1 tsp. cumin
  • ½ cup shredded cheese

Directions

  1. Wash hands with soap and warm water.
  2. Preheat oven to 375°F. P
  3. oke holes in skin and microwave squash for 5 min.
  4. Cut off spaghetti squash stems and cut in half lengthwise.
  5. Scoop out seeds and loose strands of flesh with a spoon.
  6. Brush the insides with oil and place cut sides down on baking sheet lined with foil.
  7. Bake for 45 min. or until flesh is easy to pierce with a fork.
  8. Use a fork to scrape the inner fleshy part of each squash half, creating your "noodles."
  9. Spoon ¼ of the beans, corn, peppers/onions, and salsa into each squash half.
  10. Sprinkle cumin on each and toss to combine.
  11. Top each half with shredded cheese and bake 10 min.