Kale Slaw
Posted OnOctober 2, 2025 byIngredients 6 kale leaves 1 garlic clove 2 tablespoons lemon juice 2 tablespoons olive oil Parmesan cheese (optional) Instructions Chop kale. Mix dressing ingredients. Toss kale with dressing. Add Parmesan (optional).Read More…
Vegetarian Chili
Posted OnOctober 2, 2025 byIngredients 1 garlic clove 1 onion ½ teaspoon oil 1 cup crushed tomatoes 1 cup black beans 1 cup pinto beans 1 cup white beans Salt and pepper to taste (optional) Instructions Sauté garlic and onion in oil. Add tomatoes and beans. Bring to a boil. Simmer for 35 minutes.Read More…
Lemony Hummus
Posted OnOctober 2, 2025 byIngredients 1 can chickpeas 1 garlic clove 2 tablespoons oil ¼ cup lemon juice 3 tablespoons cold water ½ teaspoon salt ¼ teaspoon pepper 1 teaspoon cumin Instructions Blend chickpeas and garlic. Add oil and lemon juice. Add water gradually to reach desired thickness. Season and blend until smooth.Read More…
Dilled Green Bean Salad
Posted OnOctober 2, 2025 byIngredients 1 lb fresh green beans, cut into 2-inch pieces 2 tablespoons fresh dill 4–6 green onions, chopped 2 tablespoons olive oil 1 tablespoon red wine vinegar 1 teaspoon Dijon mustard Instructions Steam green beans for about 5 minutes until crisp-tender. Combine beans, dill, and onions in a bowl. Whisk oil, vinegar, and mustard together…Read More…
Bean and Tuna Salad
Posted OnOctober 1, 2025 byIngredients 2 cups cooked great northern beans 1 onion 2 tomatoes 1 can tuna 2 tablespoons vegetable oil 1 tablespoon lemon juice 1 garlic clove Salt and pepper to taste Instructions Combine beans, onion, tomatoes, and tuna. Make dressing from remaining ingredients. Toss salad and serve cold.Read More…
White Bean Basil Chicken Chili
Posted OnNovember 10, 2021 byIngredients 1 pound boneless chicken pieces 1 medium onion 2 cloves garlic 1 medium tomato 1 large lime ¼ cup fresh cilantro leaves 1 Tablespoon fresh basil 2 (15½-ounce) cans great northern beans, no salt added 2 Tablespoons canola oil 4 cups low-sodium chicken broth 1½ teaspoons chili powder 1½ teaspoons ground cumin ½ teaspoon…Read More…
Veggie & Rice Stir-Fry
Posted OnNovember 10, 2021 byIngredients 1 cup brown rice ½ pound broccoli 2 medium celery stalks 1 medium carrot 1 small jalapeño or other chili pepper 1 clove garlic 6 ounces boneless chicken pieces or firm tofu ¼ cup low-sodium soy sauce 1 Tablespoon brown sugar 1 Tablespoon cornstarch 2 Tablespoons canola oil ½ teaspoon ground ginger Optional Ingredients…Read More…
Turkey Tacos
Posted OnNovember 10, 2021 byIngredients 1 medium carrot, small sweet potato, or small zucchini ¼ medium head lettuce 2 large tomatoes 7 ounces low-fat cheddar cheese 1 (15½-ounce) can low-sodium pinto beans Non-stick cooking spray 1 pound lean ground turkey 1 (15½-ounce) can chopped or crushed tomatoes, no salt added 1 Tablespoon chili powder 1 teaspoon garlic powder 1…Read More…
Southwestern Black-eyed Pea and Corn Salad
Posted OnNovember 10, 2021 byIngredients 1 medium bell pepper 1 small red onion 2 (15½ ounce) cans black-eyed peas 1 (15¼ ounce) can corn kernels, no salt added 3 Tablespoons canola oil 2 Tablespoons vinegar 1 teaspoon cumin ¼ teaspoon salt ½ teaspoon ground black pepper Optional Ingredients ¼ cup fresh cilantro leaves Materials Can opener Colander Cutting board…Read More…
Fruit Smoothies
Posted OnNovember 9, 2021 byIngredients 1 medium banana ½ cup ice cubes 1 cup low-fat plain yogurt ½ cup 100% orange juice 4 frozen strawberries Optional Ingredients ½ teaspoon ground cinnamon Materials Measuring cups Special Materials Blender Instructions Peel banana. Place in blender. Add remaining ingredients to the blender. If using cinnamon, add now. Cover and blend until…Read More…