Serves 2

Ingredients

• 2 - 10” tortilla (whole wheat, flour or corn)
• 1 med banana, peeled, halved lengthwise
• 2 T smooth peanut butter
• 2 T instant oats (or premade granola)

Preparation

1. Cut banana in half
2. Coat each half in peanut butter
3. Sprinkle oats over banana
4. Place each half of the banana at edge of separate tortilla wraps, roll up and serve

Serves 4

Ingredients

• 1 can (10 oz) chicken, drained
• 1/4 cup Vidalia onion, diced (optional)
• 1/2 tsp dried oregano or basil (optional)
• 1 cup barbecue sauce of choice
• 1 cup shredded lettuce
• 4 slider buns

Preparation

1. Place onions in a medium microwave-proof bowl. Microwave onion for 30 seconds.
2. Add to bowl with chicken, spice and barbeque sauce. Mix well.
3. Microwave for 90 seconds.
4. Top buns with lettuce and hot chicken mixture.
5. Serve immediately.

Serves 4

Ingredients

• 4 large (3” diameter) beets, peeled and trimmed
• 4 c water (or veg/chicken broth)
• 2 med russet potatoes, peeled and small diced (optional)
• 2 T lemon juice, to taste
• 2 T dill, freshly minced (or up to 3 T dried)
• 1 tsp salt, to taste
• ½ tsp pepper, to taste
• Yogurt or sour cream to garnish

Preparation

1. Bring beets to a boil in water or broth. Boil until fork tender (apx 20-30 min).
2. Remove beets from pot. Add potatoes and dill. Cook until potatoes are tender. Cool briefly. Mash gently.
3. When beets are cool enough to handle, grate and return to pot. Mix in remaining ingredients, except yogurt, until ready to serve.
4. Serve hot or chilled.

8 servings

Ingredients

• Dried pink beans, 2 cups
• Water to cover beans (about 12 cups)
• Olive oil, 2 tsp
• Onion, 1 large, finely chopped
• Garlic, 3 cloves, finely chopped
• Bacon, 4 slices, finely chopped

Preparation

1. Put the beans in a large bowl, cover with water (at least 1 inch above the level of the beans) and leave them overnight to soak.
2. Boil beans in a pan of water with the lid on until cooked through.
3. Meanwhile, drizzle olive oil in a deep pan so that it covers the bottom. Place over low heat and add onions when oil is warm.
4. Sauté onions for 3-4 minutes. Add the bacon and sauté for 5-6 minutes. Add the garlic and cook until fragrant, about 1-2 minutes. At this point you can add the beans together with all of the liquid. Increase the heat to medium and stir well. While stirring crush beans on the bottom and side of the pan with your spoon, this helps to make a thicker bean sauce. Add salt to taste. Boil for an additional 15-20 minutes.
5. Serve together with rice.

Serves 6

Ingredients

• 3 med carrots, shredded
• ½ c raisins
• 2 T pineapple, shredded (canned OK)
• 1 T coconut, shredded (optional)
• 2 T walnuts, chopped (optional)
• Dressing
• ¼ c mayonnaise, low fat (or plain yogurt)
• 1 tsp lemon juice (or pineapple juice)

Preparation

1. Combine dressing ingredients in small bowl. Whisk together well.
2. Combine remaining salad ingredients in large bowl. Add dressing. Mix well.
3. Serve immediately or chill.

Serves 2-4

Ingredients

• 1 can (10 oz) chicken
• 1 small can corn or Mexican corn
• 1/4 cup red onion, diced
• 1/2 cup fresh tomato, diced
• 1/2 tsp dried cilantro or basil (optional)
• 1/4 tsp cumin (optional)
• Salt and pepper to taste
• 1/2 cup salsa
• 1/4 cup shredded Monterey Jack cheese (optional)
• 3 cups shredded lettuce
• 2 cups Tortilla Chips

Preparation

1. Drain chicken and put in medium sized bowl. Break into smaller pieces with a fork.
2. If desired, microwave chicken for 60-90 seconds.
3. Combine with corn, onion, cilantro, cumin, salt and pepper and tomato. Mix well.
4. On each plate or bowl, line the bottom with crushed chips, spread lettuce on top, add the chicken mixture and top with salsa and cheese.

The salad could also be served in a wrap.

Serves 2-4

Ingredients

• 1 can (10 oz) of chicken
• 1 medium celery stalk
• 1/4 cup red onion, diced
• 1/2 cup canned pineapple (optional)
• 1/2 medium apple, diced (optional)
• 1/2 cup red seedless grapes, halved (optional)
• 1/4 cup raisins (optional)

Dressing

• 3 T mayonnaise
• 1/2 tsp curry powder

Preparation

1. Drain chicken and put in a large bowl and break into smaller pieces with a fork.
2. Mix mayonnaise and curry powder well in a smaller bowl.
3. Combine all ingredients in one larger bowl and mix well.
4. Serve immediately or refrigerate.

Eat 5 ways! Serve with crackers, in a tortilla wrap, lettuce wrap, as a sandwich with bread or on a bed of salad greens as a salad!

The optional ingredients will boost the flavor and nutrition of this recipe.

Serves 4-6

Ingredients

• 3 bananas (very ripe), peeled, sliced
• 3 T milk (2%, soy, almond, etc)
• 1/2 tsp salt
• 1/2 tsp vanilla
• 1 tbs. maple syrup, honey or chocolate syrup

Preparation

1. Place bananas, salt and vanilla in bag
2. Shake to coat bananas and freeze
3. Place 1 T of milk and sweetener into the bottom of food processor or blender
4. Add frozen banana mixture. Pulse until bananas begin to break up
5. Using a spatula, scrape banana down the sides of the container
6. Slowly add milk until it resembles soft-serve ice cream. 

Serves 4

Ingredients

• 1 med banana, peeled, sliced
• 1 apple, cored and diced
• 1 small can (tuna can sized) chunk pineapple
• (+1 tsp of juice from can)
• 4 c plain yogurt
• 1 pinch cinnamon (optional)
• 2 T walnuts or pecans, chopped
• 1 tsp shredded coconut (optional)

Preparation

1. Mix bananas with apples and pineapple in a bowl.
2. Add other ingredients, mix well in a large bowl. Chill for 30+ minutes

Serves 4

Ingredients

• 1.5 lb carrots (10-12 med, 6-7 large), chopped into 1” chunks
• 2 c water
• 1 c yellow onion, chopped
• 1 med clove, garlic
• 1 T ginger, grated fresh
• 1 T olive oil
• ¾ tsp salt
• sour cream or plain yogurt garnish, optional

Preparation

1. Bring water with carrots to bowl in large pot. Reduce heat. Simmer until carrots are tender (10-15 min).
2. While carrots are cooking, sauté onions in oil over med heat for 5 min. Add garlic, ginger and salt. Turn down heat to low and cook until onions have softened.
3. Allow both mixtures to cool slightly.
4. Combine carrots with water and onions in food processor or blender until smooth puree. Reheat to serve.
5. Add garnish, if desired.

Serves 4

Ingredients

• 8-9 whole carrots
• 1 ½ c water
• Oil spray for grill/pan
• Dressing
• 2 T honey
• 1 tsp lemon juice
• ¼ tsp salt

Preparation

1. Preheat oven or grill - 425 degrees F.
2. Bring water to a boil in large pan. Add carrots. Simmer for 3 minutes.
3. Spray grill or pan.
4. Place carrots on grill or in oven pan. Heat for 7 min, or until starting to brown.
5. While carrots are heating, whisk dressing ingredients together.
6. Drizzle dressing on carrots when removed from oven. Serve hot.

4 servings

Ingredients

• Green beans, canned, 1 cup diced, drained
• White cannellini beans, canned, 1 cup diced, drained
• Corn, 1 cup, canned, drained
• Penne, or other pasta, 1 box (16 oz)
• Tuna, 2 cans (6 oz each), drained
• Onion, ó cup, minced
• Garlic cloves, 2, minced
• Olive oil, 3 teaspoons
• Parmesan cheese, grated, 4 tablespoons (optional)

Preparation

1. Cook pasta al dente according to package directions. Drain and set aside. Heat 2 tsp oil in a large skillet over medium heat.
2. Sauté onions and garlic until softened, about 5 minutes.
3. Add to skillet: cannellini beans, corn, green beans, and tuna and sauté 1-2 minutes. Place cooked penne back into large serving bowl.
4. Stir in vegetables from skillet and 1 tsp oil. Season with salt and pepper to taste, stirring.
5. Serve and add grated parmesan as desired.
6. Serve with fresh fruit

12 servings

Ingredients

• Peanut butter, ó cup
• Brown sugar, ó cup packed
• Egg, 1 large
• Oats, 1-1/4 cups, quick-cooking
• Baking soda, 1/2 teaspoon

Preparation

1. In a small bowl, cream peanut butter and brown sugar until fluffy. Beat in egg. Add oats and baking soda to creamed mixture; mix well.
2. Drop by tablespoonfuls 2 inches apart onto greased baking sheets; flatten slightly.
3. Bake at 350 degrees for 6-8 minutes.
4. Remove to wire racks to cool. Store in an airtight container.

NOTE: This is a dry cookie. If you like a creamier cookie, add 1/2 stick of butter cut into small cubes into the bowl with oats and baking soda.

Serves 6

Ingredients

• 4-5 med pears, peeled, cored, chopped
• 2 T water
• 1/2 tsp vanilla flavoring
• 1 tsp fresh lemon juice (optional)
• 1 tsp sugar (optional)
• 1/2 tsp cinnamon (optional)

Preparation

1. Bring pears and water to a boil. Lower heat to simmer until softened (~10 min). Stir often.
2. Add optional flavoring as desired.
3. Serve hot or cold.

Eat as you would apple sauce, on its own, or over any dish from fruit to fish.

Serves 4-6

Ingredients

• 4 med pears, ripe, chunked
• 1 c fresh chopped pineapple (or drained
• canned)
• 2 mandarin oranges
• 1/2 cup carrots, thinly sliced
• 1/2 cup red pepper, thinly sliced
• 1/2 cup grapes, halved
• 1/2 cup almonds, chopped, optional
• Dressing
• 1 cup lowfat plain yogurt
• 1/2 cup orange juice (or leftover pineapple juice
• from can)
• 1/2 tsp cinnamon

Preparation

1. Prepare dressing by whisking all ingredients until well blended.
2. Combine all other ingredients in a large bowl. Add dressing. Mix well.
3. Serve immediately or chill and serve.

Serves 4

Ingredients

4 med, ripe pears, washed, cut in half, cored

1/4 cup orange juice

2 tbsp. granulated or brown sugar

1/4 cup water

1/2 tsp of grated orange or lemon peel (zest)

1 tsp cinnamon (optional)

1/2 cup walnuts, chopped for garnish (optional)

Preparation

1. Heat orange juice, water, zest, cinnamon and sugar, until sugar dissolves in large pan. Bring to a boil.
2. Add pear halves, flat side down.
3. Bring mixture to a boil again. Reduce heat to simmer. Add vanilla. Cover.
4. Cook until pears are tender (~20 min).
5. Serve with walnuts as garnish.

Serves 4

Ingredients

• 5-6 med (2.5”) beets, washed and trimmed of greens
• 6 c chopped lettuce

Dressing

• 2/3 c olive oil
• 1/3 c apple cider vinegar
• 1 tsp mustard
• 1 med garlic clove, minced
• 2 T blue cheese, to garnish (optional)

Preparation

1. Preheat oven to 400 degrees F.
2. Place beets on clear or metal oven pan. Roast until fork tender (~60 min). Bring out to cool on counter, leave in the pan.
3. While beets are roasting, make dressing by combining oil, vinegar, mustard and garlic. Whisk and reserve in bowl at room temperature.
4. When beets are cool enough to touch, use the back of a spoon or a knife to scrap the skin off of the beet. Peel and slice.
5. Divide lettuce into plates, with beets on top, along with cheese. Re-whisk dressing, apply to salads and serve.

Serves 4

Ingredients

• 4-5 med (2.5”) beets
• 3 T olive oil
• 1 T fresh lemon juice
• 1 T feta cheese (or other soft crumbly cheese) (optional)
• 1 T walnuts, chopped (optional)
• 1 tsp salt, to taste
• ½ tsp pepper, to taste

Preparation

1. Peel, then grate beets using a hand grater or food processor.
2. Heat oil in skillet to medium heat. Add beets, stirring to coat. Add juice, continue stirring to make sure it does not stick to the bottom of pan. When tender, after about 8 minutes, take off heat.
3. If desired, add cheese, walnuts, salt and pepper.

Serves 2

Ingredients

• 1 ripe banana, sliced
• 1/2 c orange juice or milk of choice
• 1/2 tsp vanilla flavoring (optional)
• 2 c frozen fruit

Preparation

1. Pour liquid into blender first, then other ingredients.
2. Blend until smooth

You can also experiment with frozen vegetables, like kale or spinach, for an easy way to get in more vegetables.

Serves 4

Ingredients

• Brown rice, 1 cup (uncooked)
• Mixed vegetables, 2 cans (8 oz each), drained
• Olive oil, 3 tsp
• Onion, chopped, 1/3 cup
• Garlic, 1 clove, peeled and minced
• Eggs, 2, beaten
• Low sodium soy sauce, 2 tablespoons, divided

Preparation

1. Follow directions for cooking one cup of brown rice. Set aside.
2. Heat 2 tsp oil in a medium skillet over medium heat.
3. Stir in the onion and garlic, and cook until tender.
4. In a medium bowl, blend eggs and 1 tablespoon soy sauce.
5. Stir into the medium skillet, and cook until no longer runny.
6. Remove onion, garlic, and eggs from heat, and set aside. Chop any large egg chunks into small pieces.
7. Heat the remaining oil in a large, heavy skillet over medium heat. Stir in mixed vegetables and rice. Season with remaining soy sauce.
8. Cook and stir 5 minutes, or until rice is heated through.
9. Mix in the onion, garlic, and eggs.
10. Serve with fresh fruit

4 servings

Ingredients

• 1/4 cup peas, canned
• 1/4 cup crushed tomatoes, canned
• 1/4 cup green beans, canned
• 1/4 cup sliced potatoes, canned
• 1/4 cup carrots, canned

All vegetables should be diced except the peas

• 4 medium eggs
• 1 clove, minced garlic 
• 1 tsp olive or canola oil

Preparation

1. Preheat the oven to 375 F.
2. Beat together the eggs with the salt and pepper (do not over-beat; just mix until the eggs mostly come together.)
3. In a large oven-proof non-stick skillet, melt oil over medium-high heat.
4. Add garlic and saute 1 minute.
5. Add diced potato, sprinkle with salt and pepper, stir and saute 3-5 minutes.
6. Add the peas, diced tomatoes and green beans and stir until everything is hot.
7. Make sure all the ingredients are evenly distributed across the bottom of the skillet, then pour in the egg mixture so that it evenly coats everything. Let it sit on the burner for 30-45 seconds to set the edges, then put the skillet in the oven.
8. Watch the frittata as it cooks. Let it cook in the oven for 10-12 minutes until the eggs are set but remove it before the eggs brown very much on top. Slide the frittata out of the skillet and onto a cutting board.
9. With a long serrated knife, slice it into wedges and serve warm with fresh fruit.