Author: Kara Bonsack

Easy Pea Salad

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Pea Salad ina white bowl

A light and delicious salad using frozen peas!

Ingredients

  • 1 pound frozen peas, thawed by rinsing and draining well
  • 2 stalks of celery, diced
  • 2 scallions (green onions), diced
  • Small handful of mint and parsley, chopped
  • Juice of 1 lemon
  • 3 Tbsp. olive oil
  • Salt and pepper to taste

Directions

  1. Wash hands with warm water and soap.
  2. Mix all ingredients thoroughly and serve immediately.

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

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

Apple Monsters

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Apple monsters

Serves: 8

Try yellow or green apples for more color and fun!

Ingredients

  • 1 apple
  • 1/3 cup, plus 2 teaspoons peanut butter, divided (use soy or sunflower butter for peanut allergies)
  • Puffed rice cereal
  • 4 red grapes, each sliced vertically in half
  • 8 green grapes
  • 16 chocolate chips

Directions

  1. Wash hands with soap and warm water.
  2. Quarter and core the apple so you have 16 thin wedges.
  3. Spread 1 teaspoon peanut butter on each apple slice.
  4. Lay half of the apple slices on top of the other halves to create the "mouth."
  5. Push puffed rice "teeth" gently into the peanut butter.
  6. Place one red grape half in the center of each bottom slice to create the "tongue."
  7. To create the "eyes," slice the ends off the green grapes, then cut each grape in half horizontally. Using the tip of the knife, make a small slit in the top of each grape half, then place a chocolate chip, pointy-end down, into the grape, pushing the point into the slit you cut.
  8. Place two dabs of peanut butter on the top portion of each "mouth," then gently press a grape "eye" onto each dab.
  9. Enjoy immediately, or store in the refrigerator for an hour or two before serving.

Pineapple Salsa

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Pineapple Salsa

Total time is 20 minutes.

Ingredients

  • 2 cups diced fresh pineapple
  • 2 medium tomatoes, seeded and chopped
  • 3/4 cup chopped sweet onion
  • 1/4 cup minced fresh cilantro
  • 1 jalapeno pepper, seeded and chopped
  • 1 tablespoon olive oil
  • 1 teaspoon ground coriander
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon minced garlic
  • Tortilla chips

Directions

  1. Wash hands with soap and warm water.
  2. In a large bowl, combine the first 10 ingredients.
  3. Cover and refrigerate until serving.
  4. Serve with tortilla chips.

Roasted Carrot Soup

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Ingredients

  • 1 small onion, roughly diced
  • 4 cups carrots, cut into sticks
  • 1 Tablespoon olive oil
  • 14.5-ounce can of white cannellini beans, rinsed and drained
  • 1 quart reduced sodium vegetable or chicken broth
  • 1/2 teaspoon salt (optional)
  • 1/2 teaspoon cumin OR top with Parmesan cheese

Directions

  1. Preheat oven to 375° F. and toss the onion and carrot with the olive oil on a baking sheet.
  2. Bake 25-28 minutes, or until the vegetables are tender. Remove from oven.
  3. Add the roasted vegetables, beans, broth, and spice to a blender. Blend until very smooth.
  4. Add to a medium pot set over medium-low heat on the stove and warm through. Serve warm.

Apple  Sandwiches

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Ingredients

  • 1 medium apple
  • 2 Tablespoons nut butter (Nut allergy? Try soy or sunflower butter)
  • 1 Tablespoon raisins

Directions

  1. Wash hands with warm water and soap.
  2. Rinse the apple & cut it crosswise into 6 rounds Cut out the core and then cut each slice in half (you should have 12 apple halves).
  3. Spread 1/2 tsp of nut butter on one side of each apple slice.
  4. Put 4-6 raisins on top of the nut butter on six apple slices.
  5. Top with another apple slice, nut butter side down. Squeeze gently to make a sandwich.
  6. Continue with remaining apple slices.

Peanut Butter Banana Smoothie

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Peanut Butter Banana Smoothie


Makes 1 Serving

Ingredients

  • 1 cup milk, 1% or skim
  • 1/2 cup banana, frozen
  • 1 Tbs peanut butter
  • 1/4 tsp cinnamon
  • 1 tsp unsweetened cocoa powder, or more if you like
  • Optional: ½ tsp vanilla extract

Directions

  1. Combine all ingredients in a blender and blend until smooth and creamy.
  2. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.

Parmesan Roasted Carrots

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Parmesan roasted carrots

Makes 2-4 servings.

Ingredients

  • 8-10 peeled carrots
  • 2 Tbsp. melted butter
  • 2 tsp. minced garlic
  • 4 Tbsp. Parmesan cheese
  • 1 tsp. chopped parsley cooking spray

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 400 ° F.
  3. Mix melted butter and garlic together.
  4. Spray a baking sheet with cooking spray; place carrots in a single layer on baking sheet.
  5. Drizzle carrots with butter/garlic mixture.
  6. Roast in oven for 15 minutes.
  7. Occasionally shake pan to rotate carrots.
  8. Top with cheese and roast for another 10 minutes or until carrots reach desired texture.
  9. Top with parsley and serve.

Harina de avena baya de refrigerador

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Ingredientes 

  • Tres cuartos de taza de yogur bajo en grasas  
  • Dos terceros de taza de avenas cocinadas-rápidas o anticuadas  
  • Una mitad de taza de leche  
  • Tres cuartos de taza (total) frambuesas, fresas o arándanos frescos o congelados  
  • Una banana  
  • Un cuarto de cucharita de jengibre molido o canela molida 

Instructions: 

Lava las manos con agua tibia y jabón. Pela la banana y hágala puré con un tenedor. En un bol mediano, mezcla junto yogur, las avenas, la leche, una mitad de taza de las bayas, banana machacada y jengibre o canela. Usa la cuchara para ponerlos en un envase con una cubierta. Cúbrelos y refrigerarlos por la noche o hasta dos días. Antes de servirlos, usa la cuchara para ponerla en dos boles de porción (o comerla del envase y recuerda que el envase tiene dos porciones). Espolvoréalo con el cuarto de taza  restante de bayas. Come la harina de avena fría o caliéntala en un plato apto para microondas.