Recipe

Egg Muffins

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

Pumpkin Soup

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

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

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

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

Roasted Acorn Squash

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Ingredients

  • 1 medium acorn squash
  • Olive oil
  • Salt and pepper OR cinnamon

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 375 degrees F.
  3. Cut the squash in half from stem to tip.
  4. Break the squash in half.
  5. Scoop out the seeds.
  6. Rub the squash halves with oil.
  7. Sprinkle with salt & pepper or cinnamon.
  8. Roast in oven for 45-60 minutes. S
  9. erve and enjoy!
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Easy Breakfast Burrito

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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.

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

Tropical Smoothie

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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!

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

Baked Squash

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

Spaghetti Squash with Chicken Broccoli

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Spaghetti Squash and a fork on a table

Serves: 6

Serving Size: 11/4 cups

Cost per Serving: $1.22

Ingredients

  • 2 medium spaghetti squash
  • 1 Tbsp. + 2 tsp. olive oil
  • 2 medium chicken breasts
  • 1 small yellow onion, diced
  • 2 cups frozen broccoli florets
  • 3 garlic cloves, minced
  • 1/4 cup low sodium chicken broth
  • 1/2 cup mozzarella cheese, shredded
  • 1/4 cup low-fat plain yogurt
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 tsp. red pepper flakes (optional)

Directions

  1. Wash hands with warm water and soap.
  2. Preheat the oven to 425℉.
  3. Cut squash in half. Use a spoon to remove seeds. Add 1 tsp. oil and a pinch of salt and pepper to the cut side of squash. Lay squash cut side down on baking sheet and roast for 30 minutes. Remove from oven when squash is fork tender. Allow to cool. Once squash is cool, use a fork to scoop out the flesh and place in a large bowl. Reserve the hollowed-out squash "shells."
    • If you're finding the squash too difficult to cut, you can poke holes in the squash with a fork and then microwave it for about 5 minutes to soften.
  4. While squash is cooking, place 1 Tbsp. oil and chicken on baking sheet, toss chicken in oil and put on lower rack of oven while squash is baking. Bake 25 minutes or until chicken is cooked through. Remove from oven and allow to cool. Dice and set aside.
  5. In a frying pan, heat 1 tsp. oil over medium-high heat. Sauté onion, broccoli, and garlic for 3 minutes. Turn heat to low and add chicken broth, cheese, yogurt, salt, pepper, and red pepper flakes. Stir until cheese is melted. Remove from heat.
  6. Add squash and chicken to frying pan and mix all ingredients together.
  7. Divide mixture and add to hollowed-out squash "shells." Bake 15 minutes or until browned and bubbly.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.