Recipe

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.

Sauteed Green Beans

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Sauteed Green Beans on a plate

Makes 4 servings.

  • Preparation: 5 min
  • Cooking: 5 min
  • Ready in: 10 min

Ingredients

  • 1 ½ tablespoons olive oil
  • 1 pound fresh green beans, trimmed
  • 3 cloves fresh garlic OR 1 tsp. garlic powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Directions

  1. Wash hands with warm water and soap.
  2. Heat olive oil in a skillet over medium heat. Add the garlic and cook until fragrant. Do not burn.
  3. Add green beans, salt, and pepper and cook until desired tenderness is reached, 5 to 10 minutes

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.

Banana Bread

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Banana Bread in a wooden board and a banana on the side


Makes 12 Servings

Ingredients

  • 3 ripe bananas
  • 1 egg
  • 2 Tbsp vegetable oil
  • 1/4 cup skim milk
  • 1/2 cup sugar
  • 1 tsp salt
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1 1/2 cups flour

Directions

Preheat oven to 350ºF. Mash bananas with a fork in a mixing bowl. Add the egg, oil, milk, sugar, salt, baking powder, and baking soda. Mix well with a fork. Slowly stir in the flour into the banana mixture. Stir for 20 seconds or until the flour is moistened. Lightly spray a loaf pan with cooking spray; pour the batter into the loaf pan. Bake for 45 minutes or until a toothpick inserted in the middle comes out clean. Let the bread cool on a wire rack for 5 minutes in the pan. Then remove from pan and cool completely. Cut into 12 slices.

Split Pea Soup

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split pea soup in a bowl

Makes 8 servings

Ingredients

  • 1 Tbsp olive oil 1 cup onions, chopped
  • 1 cup carrots, chopped
  • 1 cup celery, chopped
  • 1 Tbsp garlic, minced
  • 6 cups low-sodium chicken or vegetable broth
  • 16 oz dried green split peas
  • salt and pepper, to taste

Directions

  1. Heat oil in a 6-8 quart pot; add onions, carrots, celery, and garlic; cook for 5 minutes.
  2. Add broth and split peas. Bring to a boil.
  3. Reduce heat and simmer, covered, until peas become very tender. Season to taste with salt and pepper.

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.

Cornbread

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cornbread in a basket

Perfect with warm chili or a Thanksgiving Day feast!

Ingredients

  • 1 cup cornmeal
  • 1 cup whole wheat flour
  • 1 ½ tsp baking powder
  • ½ tsp salt
  • 1 egg
  • 2 Tbsp honey
  • 1 ¼ cups buttermilk (Or make your own! Add 1 Tbsp white vinegar to 1 1/4 cups milk and let sit for 10 minutes.)
  • 2 Tbsp butter, melted but not hot
  • Optional add-ins: 3/4 cup shredded cheddar cheese, diced jalapeños, 1 cup blueberries or strawberries, 1 cup corn, 2-4 Tbsp fresh herbs

Directions

  1. Preheat oven to 400°F.
  2. Add cornmeal, flour, baking powder, and salt to a medium bowl.
  3. In a separate bowl, whisk egg, then whisk in honey, buttermilk, and melted butter.
  4. Butter an 8 or 9-inch square baking pan. Pour batter into pan and place pan into preheated oven.
  5. Bake for 18-20 minutes until lightly golden on top and cooked through, or when a toothpick inserted into the center comes out clean.
  6. Cut into 9 pieces and serve while warm. Keep leftovers in an airtight container for up to 5 days.

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!