Recipe

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.

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.  

Maquina Verde

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1 porción

Ingredientes

  • 1 Taza de Leche
  • 1 Manzana
  • 1 Plátano Maduro Pequeño
  • 2 Tazas de Kale o Horjas de Espinaca Ligeramente empacadas
  • ½ Grande o 1 Pequeño Tallo de Apio

Instrucciones

Combina 1 Taza de Leche, 1 Manzana, 1 Plátano Maduro Pequeño, 2 Tazas de Kale o Horjas de Espinaca Ligeramente empacadas y ½ Grande o 1 Pequeño Tallo de Apio en la licuadora y licua hasta ebtener una mezcla homogénea.

Beef and Broccoli Stir Fry

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Ingredients

For the marinade

  • 1/3 cup low-sodium soy sauce
  • Juice of 1/2 lime
  • 1 tablespoon brown sugar
  • 1 tablespoon cornstarch

For the beef and broccoli

  1. 2 tablespoons vegetable oil
  2. 1 pound beef sirloin, cut into 2-inch strips
  3. 1 10-ounce bag of frozen broccoli
  4. ½ medium onion, chopped
  5. 3 cloves of garlic, minced
  6. Black pepper and seasonings to taste
  7. 2 tablespoons low-sodium soy sauce

Directions

  1. Wash hands with soap and warm water.
  2. In a medium bowl, whisk 1/3 cup soy sauce, lime juice, brown sugar, and cornstarch until combined.
  3. Add steak, season with salt and pepper, and toss until steak is coated. Cover and marinate for 20 minutes in the fridge.
  4. Heat 2 tablespoons of oil in a pan over medium-high heat.
  5. Discard the marinade.
  6. Add the beef to the pan and cook until brown.
  7. Add onion, garlic, pepper and any other seasonings you like and cook for 5 minutes.
  8. Add low-sodium soy sauce and cook until a sauce forms.
  9. Add the bag of frozen broccoli and cook until heated.
  10. Serve over rice or enjoy on its own!

Mediterranean Chickpea Salad

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Ingredients

  • 2 (15oz) cans chickpeas, drained and rinsed
  • 1 medium cucumber, chopped
  • 1 bell pepper, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 cup chopped kalamata olives
  • 1/2 cup crumbled feta
  • salt & pepper to taste
  • 1/2 cup olive oil
  • 1/4 cup white wine vinegar
  • 1 Tbsp lemon juice
  • 1 Tbsp fresh chopped parsley
  • 1/4 tsp red pepper flakes

Directions

  1. Wash your hands with warm water and soap for 20 seconds.
  2. Make the Salad: In a large bowl toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta.
  3. Season with salt and pepper.
  4. Make vinaigrette: In a jar with a lid, combine olive oil, vinegar, lemon juice, parsley, and pepper flakes. Close the jar, shake until mixed.
  5. Pour over salad just before serving.

Potato Latkes

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potato latkes on a plate

Makes 12 latkes.

Ingredients

  • 22-3 large potatoes, peeled
  • ½ small onion
  • 1 egg, slightly beaten
  • 2 T. bread crumbs, matzah meal, or flour
  • ¾ tsp. coarse salt (1/2 tsp. if using kosher salt)
  • freshly ground black pepper
  • 2 T. olive oil

Directions

  1. Wash hands with soap and warm water.
  2. Grate potatoes coarsely or finely, according to your liking. Put the grated potatoes in a bowl of lightly salted water to prevent browning.
  3. Finely grate the onion.
  4. Strain the potatoes in a colander. Add the onion.
  5. Squeeze tightly until most of the liquid is removed.
  6. Place strained potatoes and onion in a large bowl. Add the egg, breadcrumbs, salt, and pepper and combine.

To Saute:

  1. Heat a large skillet over medium-high heat. Add 1 T. olive oil to the pan, swirl to coat. Spoon ¼ cup potato mixture into the pan, flatten slightly.
  2. Repeat procedure 5 times to form 6 latkes. Saute 3-4 minutes on each side or until golden brown.
  3. Remove latkes from the pan and keep warm. Repeat procedure with the remaining 1 T. of olive oil and potato mixture to yield 12 latkes total.
  4. Serve with unsweetened applesauce and ground cinnamon or plain non-fat Greek yogurt.

To Bake:

  1. Coat a baking sheet with cooking spray.
  2. Place twelve ¼ cups of potato mixture on sheet, flatten slightly.
  3. Bake until latkes are crisp, 30 minutes, turning over after 15 minutes.

Peanut Butter Banana Pockets

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Peanut Butter Banana Pockets

Peanut Butter & Banana Pockets


Makes 4 Servings

Ingredients

  • 4 teaspoons peanut butter
  • 2 whole-grain tortillas
  • 1 banana, sliced
  • 2 strawberries, sliced
  • Cinnamon
  • Cooking spray

Directions

  1. Wash hands with warm water and soap. 
  2. Wash strawberries. 
  3. Spread 2 teaspoons of peanut butter on each tortilla. 
  4. Put half of banana and strawberry slices on half of each tortilla.
  5. Sprinkle with cinnamon and fold in half, pressing gently. 
  6. Coat large frying pan with cooking spray. Heat to medium-high. 
  7. Cook one tortilla at a time until each side is golden brown, about 2 minutes per side.
  8. Cut each tortilla in half and serve. 

Sabor a Frutos Rojos

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Ingredientes

  • 1 lima
  • 2 tazas de sus bayas frescas favoritas
  • ½ galón de agua

Instrucciones

Agregue dos tazas de sus bayas frescas favoritas y 1 cáscara de lima entera y jugo, a un frasco de vidrio de ½ galón de tamaño y llene con agua. Revuelva suavemente y colóquelo en el refrigerador por al menos 4 horas.
Poner en la licuadora y licuar hasta obtener una mezcla homogénea. Combinar. 1 porción

Oven Roasted Broccoli

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Ingredients

  • 1 (16-ounce) bag of frozen broccoli, thawed
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • Black pepper to taste
  • ¼ cup grated Parmesan cheese
  • ½ lemon (or 1 Tablespoon lemon juice)

Directions

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Pat broccoli dry with a paper towel
  3. In a bowl, mix the broccoli, olive oil, salt and pepper.
  4. Carefully spread the coated broccoli on to the sheet in a single layer. Roast for 15-18 minutes until the broccoli starts to brown.
  5. Remove from the oven. Sprinkle parmesan cheese over the broccoli and continue to roast for 1-2 minutes more.
  6. Squeeze half of one lemon over the broccoli and toss together.

Cucumber Blueberry Salad

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Cucumber Blueberry Salad on a plate and cucumber water in a cup

A perfect summertime salad!

Makes 4 servings.

Dressing

  • 1 1/2 tablespoons olive oil
  • 2 tablespoons red wine vinegar (or other vinegar)
  • 1 tablespoon lime juice, freshly squeezed or bottled
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Salad

  • 1 cup fresh blueberries
  • 1 medium cucumber, cut into small chunks
  • 4 cups fresh salad greens
  • 1/4 medium red onion, thinly sliced
  • 1/4 cup crumbled reduced-fat feta cheese
  • 2 tablespoons coarsely chopped walnuts
  • 4 slices whole grain bread

Directions

  1. In a small bowl whisk together dressing ingredients.
  2. In a large bowl mix together all salad ingredients, except bread.
  3. When ready to serve, add dressing to salad and toss.
  4. Toast bread, then cut into four pieces. Serve with salad.