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…
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…
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…
Purple Vegetable Pancakes
Posted OnNovember 10, 2021 byIngredients Pineapple Dipping Sauce 1 clove garlic 1 (8-ounce) can crushed pineapple packed in juice 3 Tablespoons water 2 Tablespoons reduced-sodium soy sauce 1½ teaspoons cornstarch ¼ teaspoon ground ginger Pancakes 1 medium zucchini 1 medium beet 1 medium carrot 2 green onions 3 leaves of kale, chard, or beet greens 3 large eggs 2…Read More…
Hearty Egg Burritos
Posted OnNovember 10, 2021 byIngredients 3 green onions 1 medium red or green bell pepper 1 medium clove garlic 2 ounces low-fat cheddar cheese 1 (15½-ounce) can black beans, no salt added 1 teaspoon canola oil 4 large eggs ¾ teaspoon ground cumin, divided ¼ teaspoon ground black pepper Non-stick cooking spray 4 (8-inch) whole wheat flour tortillas Optional…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…
Hearty Vegetable Pasta
Posted OnNovember 9, 2021 byIngredients 1 (16-ounce) package whole grain penne pasta 1 medium onion ½ pound carrots, or combination of carrots and winter squash 2 Tablespoons canola oil 1 (26-ounce) jar marinara sauce 1 (10-ounce) package firm tofu 1⁄3 cup milk ¼ teaspoon salt Dash of ground nutmeg Optional Ingredients Materials Box grater Colander Cutting board Large pot…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…
Mozzarella Sticks
Posted OnNovember 9, 2021 byIngredients Non-stick cooking spray 1 (8-ounce) chunk part-skim mozzarella cheese 3 large eggs 1 cup plain breadcrumbs ¾ teaspoon dried oregano, divided ¾ teaspoon dried basil, divided ¾ teaspoon dried parsley, divided 1 (8-ounce) can tomato sauce, no salt added Optional Ingredients Materials 2 small bowls Baking sheet Can opener Fork Measuring cups Measuring spoons…Read More…
Pineapple Carrot Muffins
Posted OnNovember 9, 2021 byIngredients 1 medium carrot 1 cup canned crushed pineapple with juice 5 Tablespoons canola oil ¼ cup cold water 1 Tablespoon white distilled vinegar 1 ½ cups all-purpose flour ¾ cup light brown sugar, packed 1 teaspoon baking soda 1 teaspoon ground cinnamon ¼ teaspoon salt Pinch ground nutmeg, pumpkin pie spice, or apple pie…Read More…