Fruit Yogurt Dip
Posted OnNovember 9, 2021 byIngredients 1 cup nonfat plain yogurt 1 Tablespoon honey ¼ teaspoon ground cinnamon Optional Ingredients Materials Measuring cups Measuring spoons Medium bowl Instructions In a medium bowl, combine all ingredients. Mix well.Read More…
Homemade Granola
Posted OnNovember 9, 2021 byIngredients 4 Tablespoons honey 2 Tablespoons canola oil ½ teaspoon ground cinnamon 2 cups old-fashioned rolled oats 4 Tablespoons sliced or chopped almonds Non-stick cooking spray ½ cup dried fruit (raisins, cranberries, apricots, dates, or prunes) Optional Ingredients Materials Baking sheet Fork Large bowl Measuring cups Measuring spoons Medium bowl Instructions Preheat oven to 350°F….Read More…
Guacamole
Posted OnNovember 9, 2021 byIngredients ¼ red onion 1 medium clove garlic 2 plum tomatoes 1 medium lime 2 medium, ripe avocados ¼ teaspoon salt Optional Ingredients ½ teaspoon ground cumin ¼ cup fresh cilantro leaves Materials Cutting board Measuring cups Measuring spoons Medium bowl Sharp knife Spoon Instructions Peel onion and garlic clove. Rinse tomatoes. If using, rinse…Read More…
Haitian Style Chicken and Rice
Posted OnNovember 9, 2021 byIngredients 2 cups brown rice 2 large bell peppers 1 large onion ½ small serrano pepper 2 limes 2 pounds boneless, skinless chicken thighs 2 Tablespoons canola oil ¾ cup orange juice ¼ cup water ¼ teaspoon dried thyme ½ teaspoon salt ½ teaspoon ground black pepper Optional Ingredients Materials Cutting board Large skillet Measuring…Read More…
Hoppin’ John
Posted OnNovember 9, 2021 byIngredients 2 medium celery stalks ½ large red bell pepper 1 medium onion 2 cloves garlic 1 (6-ounce) slice smoked, lean, low sodium ham 1 (15-ounce) can black-eyed peas 1 Tablespoon canola oil 1 teaspoon dried thyme 1½-3½ cups low-sodium chicken broth 2 cups instant brown rice ¼ teaspoon cayenne pepper, or to taste Pinch…Read More…
Holiday Roasted Butternut Squash
Posted OnNovember 9, 2021 byIngredients 2 pounds butternut squash ¼ cup walnuts 2 Tablespoons canola oil 1 teaspoon dried sage ¼ teaspoon salt ¼ teaspoon ground black pepper 1 Tablespoon butter or canola oil ¼ cup dried cranberries 1 ½ Tablespoons maple syrup Optional Ingredients Materials Sharp knife Cutting board Measuring cups Measuring spoons Large mixing bowl Baking sheet…Read More…
Hummus
Posted OnNovember 9, 2021 byIngredients 1 clove garlic 1 large lemon 1 (15½-ounce) can garbanzo beans ½ cup warm water 2 Tablespoons low-fat plain yogurt 2 Tablespoons canola oil 1 teaspoon salt ¼ teaspoon ground black pepper Optional Ingredients 1 fresh red pepper, or 3 roasted red peppers from a jar Pinch ground cumin, ground cayenne pepper, or red…Read More…
Japanese Simmered Squash
Posted OnNovember 9, 2021 byIngredients 1 medium acorn squash, about 2 pounds 2 cups water 2 Tablespoons brown sugar 2 Tablespoons reduced-sodium soy sauce Optional Ingredients Materials Sharp knife Cutting board Vegetable peeler Spoon Measuring cups Measuring spoons Large skillet Aluminum foil Instructions Rinse squash and cut in half. Scrape out seeds with a spoon. Cut squash along the…Read More…
Lentil Mango Salad
Posted OnNovember 9, 2021 byIngredients 1 cup dried brown lentils 1 medium mango or apple 1 medium red bell pepper 1 large lemon ¼ cup canola oil ½ teaspoon cumin ½ teaspoon salt ¼ teaspoon ground black pepper Optional Ingredients ½ cup minced fresh parsley and/or cilantro ½ cup chopped walnuts or toasted coconut Materials Colander Cutting board Fork…Read More…
Mango Salsa
Posted OnNovember 9, 2021 byIngredients 2 large ripe mangoes 1 small cucumber 2 medium green onions 1 medium jalapeño pepper 2 medium limes ½ teaspoon salt Pinch of cayenne pepper Optional Ingredients 1 medium bell pepper ¼ cup fresh cilantro Materials Cutting board Measuring spoons Medium bowl Plastic wrap Sharp knife Instructions Rinse mangoes, cucumber, green onions, jalapeño pepper,…Read More…