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Healthy Produce Recipes

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Healthy Produce Recipes Healthy Produce Recipes This recipe book was created by Foodshare to further encourage the recipients of our fresh produce to try new, healthy veggies they may not be familiar with. We hope you will choose to distribute and utilize these recipes to encourage clients to accept and prepare vegetables that are offered at Foodshare’s many mobile sites. Recipes are organized by vegetable in alphabetical order Click on a vegetable to be linked to recipes containing that ingredient (Scroll down for more recipes once linked; recipes are on separate pages for easier printing) Some recipes are in both English and Spanish which is noted by: (ES) Printing Instructions: Recipes are set up to be printed double sided if they are in English and Spanish Note the page numbers of the recipes you wish to print, make sure to select “page from” and enter the page numbers in the print window. To make recipes double sided for easier distribution: go into “properties” in the print window, click on the “finishing” tab and select double sided. A K S Acorn Squash (ES) Kale (ES) Spaghetti Squash Artichokes P Spinach Swiss Chard B Plantains (ES) Beets R T Broccoli (ES) Turnips Red Peppers (ES) Broccoli Rabe Root Vegetables (rutabagas, Y Butternut Squash (ES) turnips, parsnips, beets, or Yellow Squash (ES) C sweet potatoes, etc.) (ES) Z Cauliflower (ES) Sweet Potatoes Zucchini or Green Squash (ES) Collard Greens (ES) E Recipes w/ Meat Eggplant (ES) Beef G Chicken Green Peppers (ES) Turkey Orange Honeyed Acorn Squash Great source of vitamin A! Serving Size: 1/2 cup Yield: 6 Ingredients: 3 small acorn squash 2 Tablespoons orange juice 1/4 cup honey 2 Tablespoons butter or margarine 1/8 teaspoon nutmeg (optional) Instructions : 1. Preheat oven to 400 degrees. 2. Cut squash in half. Remove seeds and place halves in shallow baking pan. 3. Combine orange juice and honey. Mix well. Put some of the orange juice/honey mixture in each squash cavity. 4. Add 1 Tablespoon of the margarine to each squash half. Sprinkle with nutmeg, if desired. 5. Cover pan with aluminum foil to keep steam in and speed cooking. 6. Bake 30 minutes. Remove foil and continue baking 30 minutes more, or until squash is tender. SNAP-Ed Connection Recipe Finder http://recipefinder.nal.usda.gov/index.php Back to Top Calabacín Glaseado con Naranja Serving Size: 1/2 taza Yield: 6 Ingredientes: 3 calabazas de invierno (tipo “acorn squash”) 2 cucharadas de jugo de naranja 1/4 taza de miel 2 cucharadas de mantequilla o margarina 1/8 cucharaditas de nuez moscada (opcional) Instrucciones: 1. Caliente el horno a 400ºF. 2. Corte los calabazas por mitad. Quíteles las semillas y coloque las mitades en un molde para hornear no muy profundo. 3. Combine el jugo de naranja y la miel. Mezcle bien. Coloque un poco de la mezcla jugo de naranja/miel en las cavidades de cada mitad de calabaza. 4. Agregue 1 cucharada de margarina a cada mitad de calabaza, Espolvorée con nuez moscada, si se desea. 5. Cubra el molde con papel aluminio para retener el vapor y agilizar la coción. 6. Hornee durante 30 minutos. Saque el papel aluminio y continúe horneando 30 minutos más, o hasta que el calabaza esté suave. SNAP-Ed Connection Recipe Finder http://recipefinder.nal.usda.gov/index.php Back to Top Baked Squash Contain cancer preventing nutrients! Serving Size: 1/4 of an acorn squash Yield: 4 Ingredients: vegetable cooking spray 1 acorn squash dash of salt 2 Tablespoons margarine Instructions: 1. Preheat the oven to 400 degrees. 2. Coat the baking sheet with vegetable cooking spray. 3. Wash the squash. Cut it in half lengthwise. Remove the seeds. Cut the squash into 1/2 inch slices. 4. Place the squash on the baking sheet. Sprinkle with salt. 5. Melt the margarine on low heat in a small saucepan. 6. Spread the margarine on the squash. 7. Bake for 20 to 25 minutes, or until tender. SNAP-Ed Connection Recipe Finder http://recipefinder.nal.usda.gov/index.php Back to Top Calabaza al Horno Serving Size: 1/4 de una calabaza Yield: 4 Ingredientes: aceite en aerosol 1 calabaza tipo "acorn" pizca de sal 2 cucharadas de margarina Instrucciones: 1. Caliente el horno a 400°F. 2. Engrase un molde con el aceite en aerosol. 3. Lave el calabaza. Córtelo por mitad a lo largo y quítele las semillas. Corte el calabacín en rebanadas de 1/2 de pulgada. 4. Coloque en el molde y encima espolvoree la sal. 5. Derrita la margarina en una sartén pequeña a fuego lento. 6. Extienda la mezcla de margarina sobre el calabaza. 7. Cocine de 20-25 minutos, o hasta que se ponga suave el calabaza. SNAP-Ed Connection Recipe Finder http://recipefinder.nal.usda.gov/index.php Back to Top Sweet Acorn Squash Good source of folic acid! Servings: 6 Ingredients: 2 acorn squash, halved and seeded Salt and pepper, to taste 4 tablespoons butter 2 tablespoons brown sugar Instructions : 1. In a microwave-safe casserole dish pour enough water to cover 1 1/2 inches in depth. Place the squash halves cut side down in the water, and pierce the skin with a fork a few times. 2. Microwave on high for 15-20 minutes; drain. 3. Sprinkle each half with salt and pepper, to taste. Place 1 tablespoon butter and 1 tablespoon brown sugar in each half. 4. Broil for 5 minutes, or until butter is melted. Mix the melted butter and sugar in the flesh; serve while hot. Back to Top How to Cook and Eat an Artichoke Artichokes can help reduce cholesterol! Ingredients: Artichoke(s) Water Clove of garlic Slice of lemon or lemon juice Bay leaf (option) Dip: melted butter, mayo, etc. Instructions: 1. Slice about ¾ inch to an inch off the tip of the artichoke. 2. Cut off any excess stem, leaving up to an inch on the artichoke. 3. Rinse the artichoke in running cold water. 4. In a large pot, put a couple inches of water, a clove of garlic, a slice of lemon, and a bay leaf (optional, adds more flavor). 5. If available, insert a steaming basket and add artichoke. If not available, artichoke can be added directly to pot. 6. Bring to a boil and reduce heat to simmer. 7. Cook for 25 to 45 minutes or until the outer leaves can easily be pulled off. Note: Artichokes can also be cooked in a pressure cooker (15-20 minutes cooking time). Larger the artichoke, longer the cooking time. 8. To eat: Artichokes can be eaten hot or cold. Serve with dip (ex. Melted butter or mayonnaise; try adding balsamic vinaigrette for more flavor). 9. Pull off outer petals one at a time and dip. Continue until all petals are removed. 10. With a knife or spoon, scrape out and discard the inedible fuzzy portion. The remaining is the artichoke heart. Cut into pieces and dip into sauce to eat. http://simplyrecipes.com/recipes/how_to_cook_and_eat_an_artichoke/ Back to Top Beet Home Fries Provide anti-inflammatory support! Serves 6 Ingredients: 2 cups beets, peeled and cut to 1/4-inch cubes (about 2-3 beets) 1 cup broccoli, chopped finely 3 Tbl canola oil 1 medium onion, chopped (about 1 cup) 1/2 tsp salt Black pepper to taste 3/4 cup carrots, shredded ( about 2-3 carrots) 1/4 tsp cinnamon (optional) Instructions: 1) Heat large frying pan over medium-high heat. Add oil and heat briefly. Add black pepper, cinnamon (if using), and beets. Cook, stirring occasionally, 8-10 minutes if beets are raw; 3-4 minutes if beets have been pre-roasted. 2) Add onion, salt. Cook, stirring frequently, for 3-5 minutes or until onion softens and starts to turn brown at edges. 3) Add carrots, broccoli. Cook 5 more minutes or until broccoli softens (it should still be bright green), stirring frequently. Back to Top Simple Steamed Broccoli Great source of fiber! Ingredients: 3 -4 cups fresh broccoli florets 1 teaspoon sugar 1/4 cup butter water Instructions: 1. Place the sugar the bottom of your pan, insert steamer basket. Add the enough water to come just below the bottom of the steamer basket. Bring to a boil. Reduce heat to medium. 2. Add broccoli to basket and cover with a lid. Steam for 7-8 minutes, depending on your tenderness preference. 3. While steaming broccoli, melt butter in the serving bowl in the microwave. 4. Add broccoli and stir to coat. Back to Top Broccoli Salad Serving Size: 1/8th of recipe Yield: 8 Ingredients: 6 cups chopped broccoli 1 cup raisins 1 medium peeled and diced red onion 2 Tablespoons sugar 8 cooked and crumbled bacon slices (optional) 2 Tablespoons lemon juice 3/4 cup mayonnaise, lowfat Instructions: 1. Combine all ingredients in a medium bowl. 2. Mix well. 3. Chill for 1 to 2 hours. 4. Serve. SNAP-Ed Connection Recipe Finder http://recipefinder.nal.usda.gov/index.php Back to Top Ensalada de Brécol Serving Size: 1/8 de receta Yield: 8 Ingredients: 6 tazas de brécol picado 1 taza de pasitas 1 cebolla roja mediana pelada y picada 2 cucharadas de azúcar 8 rebanadas de tocino freído en pedacitos 2 cucharadas de zumo de limón 3/4 taza de mayonesa baja en grasa Instructions: 1. Combine todos los ingredientes en un tazón mediano. 2. Mezcle bien. 3. Refrigere 1 a 2 horas. 4. Sirva. SNAP-Ed Connection Recipe Finder http://recipefinder.nal.usda.gov/index.php Back to Top 5 Ingredient Broccoli Soup High in fiber! Serves: 4 (bowls) Ingredients: 3 heads broccoli 1 carrot 1/2 sweet red onion 3 cups low sodium chicken broth 1/4 cup evaporated milk olive oil salt and pepper Instructions: 1.
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