Cabbage, Broccoli, and

Ingredients Cauliflower Salad

 2 cups shredded cabbage  1/4 cup white vinegar

 2 cups broccoli, diced  2 Tbsp sugar

 2 cup cauliflower, diced

 1/2 red onion, diced

 1 cup mayo Directions

1. Combine cabbage, broccoli, cauliflower, and onion in a large bowl 2. Combine mayo, vinegar, and sugar in a small mixing bowl, whisk together 3. Pour dressing over salad and toss 4. For best results, refrigerate 30 minutes prior to serving 5. Enjoy!

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Cabbage, Broccoli, and

Ingredients Cauliflower Salad

 2 cups shredded cabbage  1/4 cup white vinegar

 2 cups broccoli, diced  2 Tbsp sugar

 2 cup cauliflower, diced

 1/2 red onion, diced

 1 cup mayo Directions

1. Combine cabbage, broccoli, cauliflower, and onion in a large bowl 2. Combine mayo, vinegar, and sugar in a small mixing bowl, whisk together 3. Pour dressing over salad and toss 4. For best results, refrigerate 30 minutes prior to serving 5. Enjoy!

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This Recipe Provides Nutrition Facts

Fiber Vitamin C

Cooking Tips

 This salad is very adaptable and any other veggies can be added as you would like  Avoid adding dressing until you would like to serve the salad

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Fast Facts

This Recipe Provides Nutrition Facts

Fiber Vitamin C

Cooking Tips

 This salad is very adaptable and any other veggies can be added as you would like  Avoid adding dressing until you would like to serve the salad

Visit secondharvestkitchen.org to find more recipes, free classes, and ways to get involved! One Pot Bean & Lentil Chili

Ingredients

 1 (15.5oz) can of each bean - pinto,  1 medium red & green pepper red, black, chickpeas*, low sodium,  1 medium zucchini, diced drained & rinsed*  3-4 carrots, chopped (about 3 cups)  1 cup lentils, dry, cooked  2 quarts water (8 cups)*  2 (14.5oz) canned tomatoes, diced (low-sodium or no salt)  2 Tbsp. cumin  2 cups of frozen or fresh corn, or 1  2 Tbsp. chili powder can of corn, drained & rinsed  2 tsp oregano  1 medium onion, diced  1/2 tsp salt & pepper Directions

1. Drain and rinse canned beans and put into a stockpot. Could also use a crockpot. Just 60 cents 2. Add the cooked lentils (if using a crockpot to cook for an extended period of time, can just use uncooked lentils). per serving! 3. Add the canned tomatoes and the corn. 4. Dice and add the onion. 5. Wash and chop the carrots, peppers, zucchini into 1/2 inch pieces and add to soup. 6. Add 1-2 quarts of water or veggie stock 7. Add the spices and salt & pepper to taste. 8. Bring to boil and then simmer covered for at least 45-60 min to incorporate all of the wonderful flavors.

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One Pot Bean & Lentil Chili

Ingredients

 1 (15.5oz) can of each bean - pinto,  1 medium red & green pepper red, black, chickpeas*, low sodium,  1 medium zucchini, diced drained & rinsed*  3-4 carrots, chopped (about 3 cups)  1 cup lentils, dry  2 quarts water (8 cups)*  2 (14.5oz) canned tomatoes, diced (low-sodium or no salt)  2 Tbsp. cumin  2 cups of frozen or fresh corn, or 1  2 Tbsp. chili powder can of corn, drained & rinsed  2 tsp oregano  1 medium onion, diced  1/2 tsp salt & pepper Directions

1. Drain and rinse canned beans and put into a stockpot. Could also use a crockpot. Just 60 cents 2. Add the cooked lentils (if using a crockpot to cook for an extended period of time, can just use uncooked lentils). per serving! 3. Add the canned tomatoes and the corn. 4. Dice and add the onion. 5. Wash and chop the carrots, peppers, zucchini into 1/2 inch pieces and add to soup. 6. Add 1-2 quarts of water or veggie stock 7. Add the spices and salt & pepper to taste. 8. Bring to boil and then simmer covered for at least 45-60 min to incorporate all of the wonderful flavors.

Visit secondharvestkitchen.org to find more recipes, free classes, and ways to get involved! Fast Facts

This Recipe Provides Nutrition Facts

Protein Calcium Fiber Vitamin A Vitamin C

Cooking Tips

* Can choose a variety of your favorite beans. * Drain and rinse each can of beans, this will further reduce the sodium content. * Can adjust water amount depending on how thick you like the soup, low-sodium veggie stock can be used if desired. * This recipe can be cut in half by adding only 2 cans of beans and 1/2 cup of lentils.

Visit secondharvestkitchen.org to find more recipes, free classes, and ways to get involved!

Fast Facts

This Recipe Provides Nutrition Facts

Protein Calcium Fiber Vitamin A Vitamin C

Cooking Tips

* Can choose a variety of your favorite beans. * Drain and rinse each can of beans, this will further reduce the sodium content. * Can adjust water amount depending on how thick you like the soup, low-sodium veggie stock can be used if desired. * This recipe can be cut in half by adding only 2 cans of beans and 1/2 cup of lentils.

Visit secondharvestkitchen.org to find more recipes, free classes, and ways to get involved! Ingredients Casserole • 2 cups uncooked noodles Tuna is low in • 3 1/2 cups of veggies of your choice (i.e. mushrooms, peppers, saturated fat and a onion, cauliflower, celery, etc.) • 1 cup milk good source of • 2 cloves garlic, minced protein, Vitamin B6 • 110 3/4 oz. can condensed cream of mushroom soup and B12. Be careful • 1/2 cup shredded cheese • 2 - 4 1/2 oz. cans of low sodium chunk white tuna, drained and about canned tuna's flaked high sodium • Salt and pepper to taste content. Topping • 1/4 cup melted butter • 3/4 cup panko (bread crumbs)

I 'cookingInstructions: �t � � 1. Cook noodles according to package directions; drain and set aside 2. Meanwhile, toss panko with butter; set aside. Feel free to use any kind of bread crumbs or make your own by tossing sliced bread into the blender. 3. Mix together soup and milk. 4. At this point, either add veggies and cheese to soup and milk mixture in a 2-quart casserole dish or cook veggies before adding them. 5. If cooking veggies, bring to a boil; reduce heat. Cover; simmer about 5 minutes or until veggies are tender. 6. Mix all ingredients together then place in casserole dish, top with bread crumbs. Bake, uncovered, at 350 degrees for 25 to 30 minutes or until tuna mixture is bubbly and panko is golden.

Nutrition: Per serving: 241 kcal cal., 7 g fat (3 g sat. fat, 1 g polyunsaturated fat, 2 g mono-unsaturated fat), 53 mg chol., 414 mg sodium, 26 g carb., 3 g fiber, 4 g sugar, 18 g pro. Percent Daily Values are based on a 2.000 calorie diet Veggie BurritoSalad • 1 small head of romaine lettuce, torn into small pieces • 1 cup brown rice, cooked • 1 cup of black beans Dressing • 1 cup roma tomatoes • 2 Tbsp fresh lime juice r • 1 can of sweet corn, or f esh • 1 Tbsp fresh cilantro, chopped • ½ can green chilies, drained • 3 Tbsp extra virgin olive oil • ½ can sliced black olives, drained • Salt & Pepper, to taste • ½ cup shredded cheddar cheese • 1 avocado, sliced • Tortilla chips, fora garnish Instructions 1. In a large platter or bowl, place lettuce leaves. Top with brown rice, black beans, diced tomatoes, corn, green chilies, and black olives. 2. Combine the dressing in a small jar and shake, then drizzle over the salad. 3. Top with shredded cheese, sliced avocados & chips

Health Benefits

O When put together, rice and beans form a complete protein O Tomatoes and corn are full of Vitamin A, B-o and C; they also contain antioxidants. O Avocadoes are rich with healthy, monounsaturated fat and oils.