Recipe

Egg Muffins

Posted on by
egg muffins plied on top of each other.


Makes 6 servings.

Ingredients

  • 2 cups washed vegetables, diced (such as broccoli, red or green bell peppers, onion, spinach. You can sauté the vegetables in butter or oil if desired.)
  • 6 eggs
  • ¼ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • ½ cup low-fat cheddar cheese, shredded
  • Cooking spray

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 350 degrees Fahrenheit.
  3. Spray muffin pan with nonstick spray.
  4. Add diced veggies to the muffin pan cups.
  5. Beat eggs in a bowl.
  6. Stir in salt, pepper, and garlic powder.
  7. Pour eggs into the muffin pan cups and bake 20 to 25 minutes.
  8. To add the cheese, remove the pan from the oven during the last 3 minutes of baking.
  9. Sprinkle the cheese on top of the muffins and return the tin to the oven.
  10. Remove from oven and serve.
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.

Pumpkin Soup

Posted on by

Ingredients

  • 1 tablespoon butter
  • 1/2 small onion, finely chopped
  • 1 (15 oz.) can solid packed pumpkin (use 100% pumpkin; pumpkin pie mixes contain sugar)
  • 2 cups water
  • 1/2 cup milk
  • 1 tablespoon maple syrup
  • ¼ teaspoon salt freshly ground pepper to taste

Directions

  1. Melt butter in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Do not burn.
  2. Add pumpkin, water, milk, syrup, salt and pepper; bring to a boil.
  3. Reduce heat and simmer for 10 minutes, whisking often.
  4. Let cool and then cover and chill. Bring to a simmer before serving.
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.

PEANUT BUTTER BANANA SMOOTHIE

Posted on by
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.
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.

Bean Magic

Posted on by
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 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 Burrito

Posted on by

Easy Breakfast Burritos

Easy Breakfast Burritos


Makes 4 Servings

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

In a medium bowl, use a fork to whisk together the eggs, water, salt, and pepper. Heat a medium nonstick frying pan over medium heat. Warm the tortillas, one at a time, for 30 seconds each. Set them aside. Add the beans to the same pan and cook for 3 to 4 minutes, until heated through. 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. Spoon the beans onto the warm tortillas and top with the scrambled eggs, red pepper, and sour cream. Roll each tortilla into a burrito, garnish with cilantro and serve immediately.

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.

Tropical Smoothie

Posted on by
Tropical Smoothie in a glass with a straw


makes 1 serving
A refreshing, healthy smoothie for the warmer weather

Ingredients

  • 1 cup frozen mango
  • 1 cup frozen pineapple
  • 1 banana
  • 1/2 cup plain, non-fat Greek yogurt
  • 1 cup 1% milk or milk alternative (soy, almond, coconut)

Directions

Blend all ingredients in a blender (or use a hand-held immersion blender) until smooth!

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.

Baked Squash

Posted on by
Baked squash on a pan sheet

Did you know? Squash is packed with vitamin A (good for eyes, skin and immune system), vitamin C (good for healing and fighting off illness) and contains lots of fiber for digestive health!

Ingredients

  • 1 squash (butternut, acorn, pumpkin)
  • 1 tsp. butter (optional)
  • 1 tsp. brown sugar Handful of walnuts (optional)
  • Sprinkle of dried cranberries or raisins (optional)

Directions

  1. Poke several holes in the squash.
  2. Microwave on high, 6-8 minutes OR bake on a baking sheet at 350° F. for 20-25 minutes just to soften the squash.
  3. Carefully cut the squash in half - careful, it might be hot! Remove and save the seeds.
  4. Place both halves on a baking sheet with flesh side up.
  5. Spread a small amount of butter (optional) on each half. Sprinkle brown sugar over squash flesh. Add a small handful of chopped walnuts if desired. Sprinkle dried cranberries or raisins on each half, if desired.
  6. Bake 15-20 minutes at 350° F. Poke the squash to see if it's tender. If tender, remove and let slightly cool. Scoop out the flesh and serve.

Don't want to let the squash seeds go to waste? HERE IS A QUICK AND EASY RECIPE TO PUT THEM TO USE! YOU CAN USE PUMPKIN SEEDS, TOO!

Ingredients

  • 1 cup winter squash seeds
  • 1 tbsp. olive oil
  • 1/2 tsp. salt Instructions
  1. Preheat the oven to 275 ° F. Line a baking sheet with aluminum foil.
  2. After removing the seeds from the squash, rinse with water and remove any strings of squash. Pat dry, and place in a small bowl.
  3. Stir the olive oil and salt with the seeds until evenly coated and spread out in an even layer on the prepared baking sheet.
  4. Bake for 15 minutes, or until the seeds start to pop. Remove from oven and cool on the baking sheet before serving. 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.

Classic Herb Stuffing

Posted on by
Herb Stuffing

Serves: 16 (1/2 cup) servings

  • Preparation Time: 10 minutes
  • Cooking Time: 40 minutes
  • Total: 50 minutes

Ingredients

  • 1 Tbsp. butter
  • Cooking spray
  • 14 oz. bag dried bread cubes (about 7 cups)*
  • 1/2 cup chopped onion
  • 1/2 cup diced celery
  • 1/2 cup diced carrots
  • 2-3 cloves of garlic
  • 2- 2 1/2 cups low-sodium chicken broth
  • poultry seasoning to taste (1-2 tsp.)
  • salt & pepper to taste

*Make your own bread cubes! Cut bread into small cubes and set out in a bowl overnight to dry out. Or, spread cubes on a baking sheet and bake at 300°F. for 30-40 minutes. Let cool. Store in an airtight container.

Directions

  1. Wash hands with soap and warm water.
  2. Preheat oven to 350° F.
  3. Heat a large saute pan on medium heat. Add butter. Add carrots and saute. Add celery, onion, and garlic. Add cooking spray if needed. Continue cooking until veggies are tender. Remove from heat, transfer to bowl and allow to cool slightly.
  4. In a large bowl, add bread stuffing and veggies. Toss together; season with poultry seasoning, salt, and pepper.
  5. Add chicken broth, mixing until moist, but not soaking. Taste and adjust seasoning.
  6. Spray casserole dish with cooking spray. Add stuffing mix and cover with foil. Bake 20-25 minutes. Uncover and cook an additional 10 minutes or until slightly crispy on top.
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.

Batido Tropical

Posted on by
Tropical Smoothie in a glass with a straw


UN BATIDO REFRESCANTE PARA EL CLIMA MÁS CÁLIDO

Ingredientes

  • 1 taza de mango congelado
  • 1 taza de piña congelada
  • 1 taza de plátano
  • 1/2 taza de yogur griego sin grasa y sin grasa
  • 1 taza de leche o leche alternativa al 1% (soja, almendra, coco)

Instrucciones

Mezcle todos los ingredientes en una batidora (o utilice una batidora de inmersión manual) hasta que se alise.

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.

Basic Tomato Sauce

Posted on by
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.