Recipe

Strawberry Cheesecake Bars

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Ingredients

  • 1 cup graham cracker crumbs
  • 2 Tbsp. plus 1/2 cup sugar
  • 3 Tbsp. unsalted butter, melted
  • 1 8-ounce package reduced-fat cream cheese
  • 1 cup (8 oz.) strawberry non-fat Greek yogurt
  • 3 large eggs
  • 3 Tbsp. all-purpose flour

Directions

  1. Preheat oven to 325°F.
  2. Mix graham cracker crumbs, 2 tablespoons sugar, and butter together in a bowl. Press into the bottom of an 8-inch square baking pan. Bake crust 10 to 12 minutes, until just brown.
  3. While crust is baking, make filling. Using a hand mixer, blend cream cheese, 1/2 cup sugar, yogurt, eggs, and flour until smooth.
  4. Pour mixture into baked crust. Bake 30 to 35 minutes, until firm but still slightly jiggly in the center. Cool on a wire cake rack.
  5. Cover and refrigerate at least 2 hours until firm before slicing and serving.

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. 

Burritos de desayuno fácil

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Burritos de desayuno fácil


Hace 4 burritos

Ingredients

  • 4 huevos grandes
  • 1 cucharadita de agua
  • 1/4 cucharadita de sal
  • 1/4 cucharada de pimienta
  • 2 (10 pulgadas) tortillas de trigo integral
  • 2 cucharaditas de aceite vegetal
  • 1 15 onzas de frijoles negros, enjuagado y escurrido
  • 1/4 de taza de pimiento rojo, cortado en cubos
  • 2 cucharadas de crema agria baja en grasa o yogur griego
  • cilantro para decorar (opcional)

Instrucciones

  1. En un tazón mediano, usa un tenedor para reunir los huevos, el agua, la sal y la pimienta.
  2. Heat a medium nonstick frying pan over medium heat. Warm the tortillas, one at a time, for 30 seconds each. Set them aside.
  3. Calienta una sartén antiadherente mediana a fuego medio. Calienta las tortillas, una a la vez, durante 30 segundos cada una. Déjalos a un lado.
  4. En una sartén mediana, caliente el aceite a fuego lento. Añada los huevos y cocine revolviendo con frecuencia, durante 4 a 5 minutos, hasta que se retoque y cocinen. Como, uno a la vez, durante 30 segundos cada uno. Póntelas a un lado.
  5. Cuchara los frijoles en las tortillas calientes y colócalos con los huevos revueltos, el pimiento rojo y la crema agria.
  6. Enrolle cada tortilla en un burrito, decore con cilantro y sirva inmediatamente.

Candy Corn Fruit Cocktail

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candy corn fruit cocktails

Serves: 4-8

Ingredients

  • pineapple, cut into bite sized chunks (fresh or canned in 100%  juice)
  • oranges, cut into bite sized chunks (or use fresh clementines or canned madarin oranges in 100% juice)
  • vanilla yogurt (low-fat or fat-free)

Directions

  1. Wash hands with soap and warm water.
  2. In a clear glass or plastic cup, layer pineapple, then oranges.
  3. Top with yogurt and a few pieces of candy corn.
  4. Refrigerate until ready to serve.

One Skillet Meal

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pasta soup in a bowl

Makes 4-6 servings

Try different shaped pasta to add variety, like shells, elbows, or fusilli!

Ingredients

  • 1 T. olive oil 1-2 garlic cloves, minced
  • 1 package mustard greens, collard greens, spinach, or broccoli (10 ounces, frozen or 2-3 cups fresh)
  • 1 can stewed or diced tomatoes (28 oz.)
  • 1 cup brown rice or whole-wheat pasta, cooked
  • 1 can white beans (15 oz., rinsed and drained)
  • salt and pepper (to taste)
  • oregano, basil, or red pepper flakes (other spices to taste)

Directions

  1. Heat oil in a non-stick skillet on medium-high heat.  Sauté the garlic.
  2. Add the canned tomatoes and greens.
  3. Cook greens about 10 minutes or until they are as soft as you like them. Stir gently.
  4. Add the rice, canned beans, and seasonings. Cook until heated through.

Shepherd’s Pie

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Shephard's Pie and eating utensils on a table

Makes 6 servings.

An easy and yummy way to use frozen veggies!

Ingredients

  • 2 potatoes, large with skin, diced
  • 1/3 cup milk, skim
  • 1/2 pound ground turkey
  • 2 Tablespoons flour
  • 1 package frozen mixed vegetables (10 ounces)
  • 1 can vegetable broth, low sodium (14.5 ounces)
  • shredded cheese (optional)

Directions

  1. Wash hands with soap and warm water.
  2. Place diced potatoes in saucepan. Cover with water and bring to a boil. Reduce heat and simmer (about 15 minutes). Drain potatoes and mash. Stir in milk and set aside.
  3. Preheat oven to 375°F.
  4. Brown turkey in a large skillet. Stir in flour and cook for 1 minute, stirring constantly.
  5. Add vegetables and broth. Bring to a slow boil.
  6. Spoon vegetable/meat mixture into an 8-inch square baking dish. Spread potatoes over mixture. Bake 25 minutes.
  7. Serve hot. Add shredded cheese on top (optional)

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.

Batido Para Fortalecer Los Huesos

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1 porción

Ingredientes

  • 1 Taza de Leche
  • ½ Taza de Yogur
  • ¾ Taza de Arádanos
  • 1 Plátano Pequeño
  • 1 Manojo de Espinacas
  • 2 Cucharadas Mantequilla de Maní

Instrucciones

Combina 1 Taza de Leche ½ Taza de Yogur, ¾ Taza de Arádanos, 1 Plátano Pequeño, 1 Manojo de Espinacas y 2 Cucharadas Mantequilla de Maní en la licuadora y licua hasta ebtener una mezcla homogénea.

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.

Salad Dressings

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cup with salad dressing and peppers on a plate

Homemade dressings are healthier! They have less salt, sugar, fat, and added ingredients!

Simple Dressings Made with Simple Ingredients!

  • Olive or vegetable oil
  • Vinegars like white, balsamic, apple cider, red wine, and white wine
  • Fresh lemons
  • Herbs and spices like garlic, oregano, dried mustard, salt, and pepper

Vinaigrette for Pasta Salad

Ingredients

  • 3 Tbsp balsamic vinegar
  • ¼ cup vinegar of choice 2
  • Tbsp sugar
  • ½ tsp salt
  • 1/8 tsp black pepper
  • 1 tsp garlic powder

Directions

  1. Blend ingredients in a jar with a lid and shake, or stir in a bowl
  2. Pour over salad

Balsamic Vinaigrette for Colorful Grain Salad

Ingredients

  • 3 Tbsp balsamic vinegar
  • 2 Tbsp olive oil
  • 1 Tbsp Dijon mustard
  • 2 Tbsp oregano
  • 1 Tbsp garlic Pinch of pepper

Directions

  1. Stir together ingredients in a bowl
  2. Pour over salad and toss

Caesar Dressing for Grilled Chicken Caesar Salad

Ingredients

  • 1 cup plain Greek yogurt, fat free
  • ½ cup Parmesan cheese
  • 3 Tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 Tbsp garlic

Directions

  1. Blend ingredients in a jar with a lid and shake, or stir in a bowl.
  2. Toss with lettuce in a large bowl