Green Smoothie
Posted OnOctober 21, 2025 byIngredients 1 cup kale or spinach 1 banana, medium 1 cup low-fat milk 1 cup plain yogurt 1 apple, medium (cored and sliced) 1 cup frozen fruit Instructions In a blender, blend the kale or spinach and milk. Add in the rest of the ingredients, blending after each item. Serve cold.Read More…
Pumpkin Muffins
Posted OnOctober 21, 2025 byIngredients ½ cup whole wheat flour ¾ cups all-purpose flour ½ cup light brown sugar, packed ¼ cup white sugar ½ teaspoon baking powder ¼ teaspoon baking soda 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg ¼ teaspoon salt 2 large eggs ½ (15-ounce) can pure pumpkin puree ½ cup plain yogurt ¼ cup canola…Read More…
Herb Roasted Chicken with Vegetables
Posted OnOctober 21, 2025 byIngredients 1 pound carrots 1 large onion 1 clove garlic 1 pound root vegetables, such as red potatoes, beets, turnips, rutabagas, or parsnips 1 large lemon ¼ cup water ¼ cup canola oil 1 teaspoon dried oregano 1 teaspoon dried basil ¼ teaspoon salt 11. ¼ teaspoon ground black pepper 3 pounds boneless, skinless chicken…Read More…
Cornbread-Crusted Roasted Chicken
Posted OnOctober 21, 2025 byIngredients ½ medium onion 1 stalk celery 4 garlic cloves ¼ cup honey ¼ cup Dijon or whole-grain mustard 1 Tablespoon dried sage 1 Tablespoon dried thyme leaves 2 cups cornbread crumbs 2 Tablespoons canola oil 1 whole (4-pound) chicken Nonstick cooking spray Optional Ingredients Materials Sharp knife Cutting board Measuring cups Measuring spoons Small…Read More…
Squash and Orzo
Posted OnOctober 21, 2025 byIngredients 1 large winter squash (such as butternut or acorn) 2 teaspoons maple syrup ¼ teaspoon red pepper flakes Pinch ground cayenne pepper ¾ cup orzo pasta 1 Tablespoon butter ½ teaspoon salt Pinch ground black pepper Optional Ingredients 1 Tablespoon fresh rosemary 1 cup grated Parmesan cheese Materials Aluminum foil Baking sheet Colander Cutting…Read More…
Fruity Cucumber Salad
Posted OnOctober 21, 2025 byIngredients 2 cucumbers 2 peaches or oranges 3 tablespoons fresh lemon or lime juice ½ teaspoon chili powder ½ teaspoon salt Optional Ingredients Materials Instructions Slice the cucumbers. Peel and cut the peaches or oranges into small pieces. Place the cucumbers and fruit in a bowl. Add chili powder, lemon or lime juice, and salt.Read More…
Mini-Pizzas
Posted OnOctober 21, 2025 byIngredients 1 medium red or green bell pepper 8 ounces button mushrooms 1 large tomato 1 (4-ounce) chunk part-skim mozzarella cheese 6 whole grain English muffins 1 Tablespoon canola oil ½ teaspoon dried oregano ½ teaspoon dried basil 1 (8-ounce) can tomato sauce, no salt added Optional Ingredients 12 (2-inch-diameter) turkey Pepperoni slices Materials Baking…Read More…
Spaghetti and Meatballs
Posted OnOctober 10, 2025 byIngredients 8 ounces whole wheat spaghetti (1/2 (16-ounce) package) 1 small onion 2 cloves garlic 1 large egg 1 pound 93% lean ground turkey or beef 2 Tablespoons all-purpose flour 1 teaspoon onion powder 1 teaspoon garlic powder 1/2 teaspoon salt 1/4 teaspoon ground black pepper 4 teaspoons Italian seasoning, divided 1 Tablespoon canola oil…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…
Mac and Beans Medley
Posted OnOctober 2, 2025 byIngredients 4 garlic cloves 1 bell pepper (any color) 2 tablespoons oil 1 can (14–15 oz) tomatoes 1 can (15.5 oz) beans, drained and rinsed 1 teaspoon red pepper flakes 2 cups cooked macaroni or other pasta Instructions Peel and chop garlic. Core, seed, and chop bell pepper. Heat oil in skillet over medium-high. Add…Read More…