Truth be told, you don’t really need a recipe for a simple salad. Not a fan of peppers? Use onions. Want chicken instead of black beans? Do it! Salads are totally customizable. Make them with whatever you like and let us know about your awesome flavor combinations.
Makes: 1 Serving
Ingredients
2 cups fresh spinach
1/2 cucumber, chopped
1/2 yellow pepper, chopped
1/2 of a 15 oz can of black beans, drained and rinsed
2 Tbs raisins
Instructions
Mix all ingredients in bowl and enjoy!
Add a teaspoon of oil and a teaspoon
of vinegar if you want dressing!
Watermelon, cucumber and herbs are a delicious combination that’s perfect for summer. And check out this calendar to find out when you might find these ingredients at your local farmers market. This salad uses lime juice and herbs for flavor, but you could also try this salad with a balsamic vinaigrette as well!
Makes: 4 servings
Ingredients
2 Tbs lime juice
1/4 cup minced fresh parsley, cilantro or mint
2 medium cucumbers, washed, sliced lengthwise then sliced crosswise
3 cups watermelon, cut in 1-inch cubes (about 1 pound)
Optional: 1/2 cup crumbled feta cheese
Instructions
Combine the lime juice and fresh herbs in a large bowl.
Add the cucumbers; toss with a rubber spatula, coating all cucumber pieces. Add the watermelon; fold in gently.
Optional: cover, and set aside for 1 hour to allow flavors to blend.
*Nutrition information does not include feta cheese.
Source: Kristine Napier, MPH (formerly found on eatright.org)
This Apple Cranberry Salad is perfect for any time of year. It provides one full serving of fruits AND veggies. The fruit gives a little bit of sweetness, while the nuts give it crunch. This would be great with a balsamic or honey mustard dressing. Top it with somechicken or salmon to make it a meal.
Makes:8 servings
Ingredients
1 head of lettuce, about 10 cups
2 medium apples, sliced
1/2 cup walnuts, chopped
1 cup dried cranberries, without added sugar
3/4 cup vinaigrette dressing
Optional: sliced green onions
Instructions
Toss lettuce, apples, walnuts, cranberries, and onions in large bowl.
Thinking about ordering takeout pizza or heating up a frozen pie? This quick and easy single serving pizza will take the same amount of time, and is much healthier! Add even more vegetables than this recipe says to help reach your ideal daily vegetable intake.
Makes: 1 Serving
Ingredients 1 pita, whole wheat 4 Tbs tomato sauce, unsalted 4 Tbs shredded mozzarella cheese, part-skim 2 of the following vegetables: (or more) green & red peppers, sliced mushrooms, chopped broccoli, chopped red onion, chopped spinach
Instructions
Spread tomato sauce on pita.
Sprinkle various chopped vegetable over sauce.
Sprinkle cheese on top of vegetables
Microwave 35-45 seconds or broil in ovenuntil cheese melts.
Slice in half, let cool, and enjoy!
*Nutrition information includes 1 cup of spinach and 1 cup of broccoli in analysis.
Nutritious pumpkin makes this easy, kid-friendly favorite even better. Many people think of pumpkin as a fall food, but we at SNAP4CT love it all year round. Try some of our other pumpkin recipes like our Pumpkin Smoothie, Pumpkin Dip or even Pumpkin Soup!
Makes: 2 Servings
Ingredients
1/2 cup canned pumpkin
1/2 cup creamy or crunchy peanut butter
4 slices whole wheat bread
1 medium banana, sliced
1/2 tsp cinnamon or pumpkin spice
Instructions
Combine pumpkin and peanut butter in small bowl and mix together with fork or spoon until well blended.
Spread 1 tablespoon pumpkin peanut butter spread on each slice of bread.
Top 2 slices of bread with banana slices, and sprinkle with cinnamon or pumpkin spice.
Top with the second slice of bread to make sandwiches.
Note: The remaining peanut butter and pumpkin mixture can be stored in a container in the refrigerator for 3-5 days.
Brown riceand beans is quick and easy, budget friendly, and you’re likely to have most of these ingredients in your pantry. If you don’t have fresh vegetables on hand, feel free to use frozen ones instead!
Makes: 6 Servings
Ingredients
2 cups uncooked brown rice
2 cans (15 oz each) dark red kidney beans, drained and rinsed
3 cloves garlic, minced
2 tsp Cajun seasoning
3 stalks celery, chopped
2 small onions, chopped
2 green bell peppers, chopped
4 cups water (or low sodium vegetable broth)
Optional: 1/2 tsp salt and pepper, hot sauce, cooked sausage
Instructions
Place all ingredients in slow cooker and stir together.
Cook for 2 to 2 1/2 hours (depending on how tender you like your rice).
Ingredients
1 cup uncooked brown rice (or 4 cups of left over cooked brown rice)
1 Tbs oil (vegetable, olive, or canola oil work well)
1 cup frozen shelled edamame (1/2 of 12 oz bag), thawed
12 oz bag frozen stir fry mix vegetables, thawed
2 large eggs
3 Tbs reduced-sodium soy sauce
1/2 tsp garlic powder (optional)
Adding fruit to a peanut butter sandwich instead of jelly is a great way to decrease added sugar and increase your fruit intake. This recipe does not have to be made with pita bread, feel free to use any whole wheat bread that you have. You can also use any fruits you like!
Makes: 2 Servings
Ingredients
1 whole wheat pita pocket, 8-9 inches each
1/4 cup peanut butter, all natural, no sugar added
1 apple, cored, thinly sliced
1 banana, thinly sliced
1 peach, fresh, thinly sliced
Instructions
Cut pita in half to make 2pockets and warm in the microwave for about 10 seconds to make them more flexible.
Carefully open each pocket and spread a thin layer of peanut butter on the inside walls.
Fill with a combination of apple, banana, and peach slices.
Source: California Champions for Change, Snack Recipes CA DPH
Black beans are one of our favorite ingredients. We have almost every type of dish imaginable using black beans- try them in a Dip, a Salad, with breakfast, or even in a dessert!
Makes: 4 Servings
Ingredients
1 can (15 oz) black beans, drained and rinsed
4 tortillas, corn or whole wheat
1/4 cup red onion, diced
1/2 cup tomatoes, chopped OR 1/2 cup salsa, low sodium
2 Tbs cilantro, chopped
Optional: 4 Tbs plain, low fat yogurt
For additional flavor, try adding 1 tsp of Taco Seasoning
Instructions
Heat beans in the microwave for 1 min or on the stovetop until heated through.
Microwave tortillas between two sheets of slightly damp paper towels on high for 15 seconds.
Divide beans, tomatoes, and red onion between each tortilla.
Top each with yogurt and cilantro, and fold each tortilla to enclose filling.
*Nutrition information includes whole wheat tortillas in analysis.
Source: Michigan Department of Community Health, Healthy Recipes
No matter how you like your pasta, there is always the opportunity to add vegetables! If you’re not a big fan of peas, try adding broccoli or spinach to this recipe!
Makes: 1 Serving
Ingredients
1/2 cup whole wheat elbow macaroni, or other small whole wheat pasta
1/4 cup low fat milk
1/2 cup shredded cheddar cheese
1/4 cup frozen peas
1 cup water
Instructions
In a medium pot over high heat, bring the water to a boil.
Addthe pasta to the pot, reduce heat to medium-low, and boil for 8-10 minutes.
Drain the water (keeping the pasta in the pot), and add in the milk, cheese, and peas. Stir over medium-low heat until heated through and cheese is melted.