Archives

Lite Fried Okra

Okra is delicious when it’s cooked right! There are many different ways to cook okra so it doesn’t get gummy. You can freeze it first, cut it up into slices, or cook it on a high, dry heat quickly. Check your local farmers market for okra this summer!

Makes:4 servings

Ingredients
4 cups okra (fresh)
1 Tbs vegetable oil
¼ tsp salt and pepper
For additional flavor try adding 1 teaspoon of Cajun Seasoning

 

Instructions

Source: Arizona Champions for Change
Photo Source: Champions for Change

Roasted Cabbage

We love cabbage! It’s cheap, lasts a long time, and can be used in so many different recipes. Think cabbage is just for coleslaw? This roasted cabbage recipe will make you change your mind.

Makes: 6 servings

Ingredients
1 medium headcabbage
2 Tbsolive oil
1/2 tsp salt
1/2 tsp pepper

Optional: 1 tsp fennel seed

Instructions

  1. Preheat oven to 400°F, and lightly grease a large baking sheet with oil or cooking spray.
  2. Slice cabbage into 1/2 inch slices, and place onto baking sheet.
  3. Drizzle with rest of olive oil and sprinkle with salt,pepper, and fennel seed(if using).
  4. Roast in the oven for 20-25minutes or until slightly browned and soft.

Green Beans with Tomato and Basil

Looking for a heart healthy side dish to go with your chicken, fish, or beef? These green beans with tomato and basil are amazing and taste great with just about everything!

Makes: 6 servings

Ingredients
1 lb green beans, ends snipped
1 onion, small, finely chopped
1 can (14 oz) tomatoes, drained and chopped
1 Tbs basil, fresh or 1/2 tsp dried
1 Tbs parsley, fresh or 1/2 tsp dried
1 Tbs olive oil, or other vegetable oil of your choice

 

Instructions

  1. Cook beans in a large saucepan of boiling water for 5 minutes; beans will still be crisp. Drain and rinse under cold running water. Set aside.
  2. In a large frying pan, heat olive oil over medium heat. Add onion and cook 2-3 minutes until softened.
  3. Add tomatoes, basil and parsley. Cook for 3 minutes to heat and combine flavors.
  4. Stir beans into pan and cook 5-6 minutes. Season with salt and pepper if desired.

Roasted Brussels Sprouts

Brussels sprouts are very mild in flavor and roasting any vegetable will make it taste way better. Try our roasted broccoli , roasted cabbage or roasted carrots. Get creative and add your own herbs and spices to this recipe for additional flavor.

Makes: 4 servings

Ingredients
1 lb Brussels sprouts (bottoms trimmed off, then cut in half)
2 Tbs olive oil
1/2 tsp salt
1/2 tsp pepper

 

Instructions

  1. Preheat oven to 400°F.
  2. Place Brussels sprouts on a baking sheet. Drizzle with olive oil, and sprinkle with salt and pepper.
  3. Roast in the oven for 20-25minutes or until slightly browned and crispy.

Applesauce

Apples are grown in many parts of Connecticut. In the fall they will go on sale, so buy in bulk! Apples are also great because they last a long time. If your apples are going bad, try this recipe by simply cutting off the browning parts.

Makes: 4 Servings

Ingredients
4 apples of any kind, chopped (it’s fine to mix types and sizes)
1/4 cup water
1 tsp cinnamon

 

Microwave Instructions:

  1. Place chopped apples in microwave safe bowl with water and microwave for 8-10 minutes on high power. Continue to microwave in 2 minute intervals if the apples are not soft enough.
  2. Mash cooked apples with a fork or potato masher and add cinnamon. You can also stick the apples in a blender or food processor if you have one.

Stove Top Instructions:

  1. Place chopped apples in microwave safe bowl with water and microwave for 8-10 minutes on high power. Continue to microwave in 2 minute intervals if the apples are not soft enough.
  2. Mash cooked apples with a fork or potato masher and add cinnamon. You can also stick the apples in a blender or food processor if you have one.

Baked Tortilla Chips

Every salsa needs chips! These baked tortilla chips are a healthier version of the ones you’d already buy in the store. How about some guac to go with them as well?

Makes: 4 servings

Ingredients
8 corn tortillas, 6 inches each, cut into 6 pieces
cooking spray
pinch of salt

 

Instructions

  1. Preheat the oven to 400°F.
  2. Place cut tortillas on a baking sheet, spray with cooking spray, and sprinkle with a pinch of salt.
  3. Bake tortillas for about 4 minutes in oven, flip, and continue baking for another 2 minutes until crispy.

Zesty Brussels Sprouts

Brussels sprouts have a taste that really packs a punch. Loaded with vitamins C & A, this Zesty Brussels Sprouts recipe is the perfect, simple side dish. If you would like a slightly different taste, try Roasted Brussels Sprouts.

Makes: 4 Servings

Ingredients
1 lb Brussels Sprouts
1/2 white onion, diced
1/2 lemon
1 1/2 Tbs olive oil

Optional: 1/2 tsp salt, 1/2 tsp pepper, 1 tsp of Asian 5 Spice Seasoning

Instructions

  1. Cut off the ends of Brussels sprouts and throw them away. Slice the sprouts into thin disks (or however you choose). Dice the onion.
  2. Pour olive oil into a skillet over medium heat. Add onions.
  3. When onions are cooked (slightly see-through) add Brussels sprouts.
  4. Let cook for about 5 minutes or until sprouts are getting browned.
  5. Remove pan from heat, squeeze lemon juice into the skillet, and stir.
  6. Add salt and pepper.

Roasted Broccoli

Roasted broccoli is a simple go-to side dish. It’s crunchy and mild in flavor so you can add your own spices or herbs. We also love adding broccoli to side dishes, pasta salads , and even breakfast dishes like quiche.

Makes: 4 servings

Ingredients
2 large heads broccoli
2 Tbs olive oil
1/2 tsp salt
1/2 tsp pepper

 

Instructions

  1. Preheat oven to 400°F.
  2. Cut off the base of the large stem and discard. Cut the broccoli into small pieces and place the pieces onto a cookie sheet.
  3. Drizzle with olive oil and sprinkle with salt and pepper.
  4. Roast in the oven for 20-25minutes or until slightly browned and crispy.

Apple Salad

Salads don’t have to be all lettuce! Make fruit or vegetables, like cucumbers, the base of your salad for a refreshing change. This apple salad uses plain yogurt instead of mayo to make it healthier.

Makes: 4 servings

Ingredients
2 medium apples
2 Tbs unsweetened dried fruit such as cranberries, raisins, apricots
1 Tbs chopped nuts
1/4 cup plain low fat yogurt

Optional: 1 Tbs honey

Instructions

  1. Rinse apples and cut into 1 inch pieces. Do not remove skin.
  2. Add apples, dried fruit and nuts to a bowl.
  3. Mix yogurt with honey (if using). Pour mixture over the apples, fruit and nuts. Mix well.

*Nutrition information includes dried cranberries and chopped walnuts in analysis.

Source: Cooking Matters
Photo Source: Cooking Matters

Cucumber Dill Salad

Salads don’t have to be all lettuce! Make fruit or vegetables the base your salads for a refreshing change. This cucumber dill salad is a perfect summer recipe, but is great all year round! If you have leftover dill after making this recipe, try making our Greek Cucumber Yogurt Dip.

Makes: 2 servings

Ingredients
1 large cucumber, peeled and thinly sliced
2 Tbs plain yogurt, non fat
1 Tbs lime juice
1 Tbs olive oil or vegetable oil of your choice
1 Tbs fresh dill or 1 tsp dried dill

Optional: a dash of black pepper

Instructions

  1. Mix all ingredients in a medium sized bowl.
  2. Chill until serving.

Source: Michigan State University Cooperative Extension Service, Eating Right is Basic