Author: Kara Bonsack

Cereza Lima

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Ingredientes

  • 1 lima
  • 2 tazas de cerezas frescas
  • ½ galón de agua

Instrucciones

Añada dos tazas de cerezas frescas y una lima fresca cortada en rodajas finas a un frasco de vidrio de ½ galón y llénelo con agua. Remueva suavemente y refrigere durante 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.

Fall Pasta Salad

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Fall Pasta Salad

Makes 6 servings.

35 minutes cook time.

Ingredients

  • 1 pound of penne or rotini pasta
  • olive or canola oil
  • 10 ounces frozen or fresh butternut squash, cubed
  • 1 pound Brussels sprouts, cut in half
  • salt and pepper
  • 1 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 6 oz. spinach
  • 6 oz. Parmesan cheese (optional)

For the sauce

  • 1 tsp. oil
  • 1/2 white onion, diced
  • 1 tsp. garlic powder
  • 2 tbsp. butter
  • 1/4 cup low-fat milk
  • juice of 1/2 a lemon

Directions

  1. Cook pasta in boiling water according to directions. Drain pasta, and set aside. Set large pot aside.
  2. Preheat oven to 425° F.
  3. Grab two sheet pans. Spread the Brussels sprout halves in a single layer on one, and butternut squash cubes on the other.
  4. Drizzle with oil, salt, pepper, cinnamon and nutmeg. Bake in oven for 15-20 minutes, or until light golden brown and tender.
  5. Use a small pot to make the sauce. Start by adding 1 tsp. oil and the diced onion. Cook on medium heat until golden.
  6. Add butter. Once melted, add milk and heat for one minute. Add lemon juice and garlic powder. Turn heat down to low and let simmer.
  7. In the large pot you boiled the pasta in, add sauce, pasta, cooked vegetables, and spinach. Gently combine, and let cook for 3 minutes on low-medium heat.
  8. Top with Parmesan cheese. Serve warm, or at room temperature.
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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.

Apple Pancakes

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5 pancakes on a white plate, with 2 apples behind it


Makes 6 Servings
A fall breakfast favorite for the whole family!

Ingredients

  • 1 cup applesauce
  • 1/4 cup dry milk powder, non-fat instant
  • 1 cup water
  • 2 eggs
  • 1 tablespoon canola oil
  • 2 cups all-purpose flour
  • 2 tablespoons sugar
  • 1/2 teaspoon cinnamon
  • 2 teaspoons baking powder

Directions

  • In a medium mixing bowl, combine applesauce, dry milk powder, water, eggs, and oil.
  • Add flour, sugar, cinnamon, and baking powder.
  • Stir until mixture has only small lumps.
  • Place large skillet on medium-high heat.
  • Spray skillet with non-stick cooking spray.
  • Pour 1/2 cup batter onto skillet.
  • Turn pancake when bubbles form on top of batter.
  • Cook the other side for about 1 minute or until golden brown.
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.

Healthier Pumpkin Pie

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A slice of pumpkin pie on a plate

Serves: 9

Preparation: 30 minutes

Cook Time: 1 hour

Use 100% pureed pumpkin, not pumpkin pie mix which has added sugar! Substitute 1 cup fresh pureed pumpkin for 1 cup canned pumpkin puree.

Ingredients

  • 1 (15 oz.) can pumpkin puree*
  • 3 eggs
  • 1/2 cup sugar
  • 1/4 cup low-fat milk (can substitute skim or unsweetened dairy-free milk)
  • 1 tsp. vanilla extract 1
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/2 tsp. ground ginger
  • 1/2 tsp. allspice
  • 1/4 tsp. salt
  • 1 9-inch bottom pie crust

Directions

  1. Wash hands with soap and warm water.
  2. Make pie crust as directed.
  3. Preheat oven to 350° F.
  4. Make the filling: In a large mixing bowl, add the pumpkin puree, eggs, sugar, milk, vanilla, cinnamon, nutmeg, ground ginger, allspice, and salt. Mix until completely smooth.
  5. Pour mixture into pie crust.
  6. Bake for 50 to 60 minutes or until filling is no longer jiggly. Check every 20 minutes to make sure pie crust doesn't burn!
  7. Allow pie to cool completely before slicing.
  8. Store leftover pie in refrigerator.
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.

Sweet Potato Black Bean Tacos

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Sweet Potato black bean tacos

Makes 8 tacos.

Ingredients

  • 3 tablespoons olive oil
  • 1 sweet potato, diced
  • 1 red onion, diced
  • 1 tablespoon taco seasoning
  • 1 (15 ounce) can black beans, rinsed and drained
  • 8 small tortillas
  • Optional toppings: shredded cheese, shredded lettuce, avocado, diced tomatoes or salsa, cilantro, lime juice

Directions

  1. Wash hands with soap and warm water.
  2. Heat a skillet over medium high heat. Add the oil.
  3. Once hot, add the diced sweet potato and red onion.
  4. Sauté for about 15 minutes.
  5. Reduce the heat to medium and stir in the taco seasoning.
  6. Cook for 10 more minutes, or until the sweet potatoes are soft and cooked through.
  7. Add the black beans, toss to combine, and cook for 5 more minutes.
  8. Place potato and bean mixture on tortilla. Add your favorite toppings and enjoy!
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.

Pineapple Mint

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Makes 1/2 gallon

Ingredients

  • 1/4 of a pineapple
  • 1/2 gallon of water
  • 10-12 fresh mint leaves

Directions

Peel and thinly slice ¼ of a pineapple. The more thinly sliced pineapple, the more the flavor will infuse. Add to a ½ gallon size glass jar with 10-12 fresh mint and fill with water. Stir gently and place in the refrigerator for at least 4 hours.

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

Basic Tomato Sauce

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tomato sauce and small tomatoes

Makes: 6 servings

Serving size: 1/4 cup

Ingredients

  • 2 Tbsp. vegetable oil
  • 1 onion (medium, chopped)
  • 3 cloves garlic (chopped)
  • 1 pound fresh tomatoes, (seeds removed and chopped) OR 1 can (14 ½ oz), peeled tomatoes (chopped)
  • 3 Tbsp. fresh basil (chopped) OR
  • 1 Tbsp. dried basil
  • 1/2 tsp. black pepper
  • 1/4 tsp. salt
  • 1 tsp. sugar
  • 3 Tbsp. tomato paste

Directions

  1. Heat oil in a large skillet over medium heat. Add the onion and cook until soft.
  2. Stir in garlic and cook 1 minute. Stir in tomatoes, black pepper, sal, and sugar. If using dried basil, add it here as well.
  3. Cook 15 minutes.
  4. Stir in tomato paste and cook another 15 to 20 minutes. Add the fresh basil during the last 3-4 minutes of cooking.
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.

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

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Fiesta Rice Salad

					

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fiesta rice salad


Makes 4 servings.


Use your favorite vegetables - zucchini, summer squash, or corn! Use frozen or canned when fresh vegetables are not in season. Try a squeeze of lemon or lime juice in place of vinegar!


Ingredients


    

  • 1 cup brown rice, cooked
    • 

  • 1 carrot (shredded)
    • 

  • 1 cup broccoli, chopped fine
    • 

  • 1 small red onion, chopped fine
    • 

  • 1 cup tomato, chopped
    • 

  • 1 bell pepper, sweet, any color
    • 

  • 1 can (15 oz.) kidney beans, drained and rinsed
    • 

  • 2 Tbsp cilantro, chopped fine
    • 

  • 2 Tbsp red wine vinegar
    • 

  • 1 Tbsp vegetable oil
    • 

  • Salt & pepper to taste
    • 



Directions


    

  1. Wash hands with soap and water for 20 seconds.
    2. 

  2. Wash and chop vegetables and mix with cooked rice.
    3. 

  3. In a small bowl combine vinegar, oil, cilantro, salt and pepper and pour over the rice and vegetables.
    4. 

  4. Add beans and toss well. Serve cold and enjoy!
    5. 



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.


			


	

		
					                    
		
						



	

		
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. 


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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.