Hearty Healthy Lentil Soup 1/2 pound French green lentils2 cups chopped yellow onions1 Tbsp. minced garlic1/4 cup good olive oil (plus additional for garnish)2 tsps. kosher salt1 tsp. freshly ground black pepper1 1/2 quarts low-sodium chicken or vegetable stock1 tsp. each dried thyme and cumin1 1/2 cups each medium-diced celery and carrots2 Tbsps. tomato [...]
Homemade Sofrito 1 bundle of cilantro1 bundle of culantro1 small yellow onion3 to 5 cloves of garlic5 to 6 small aji dulce peppers (may substitute with bell peppers)1 medium red bell pepper1 medium green bell pepper Be sure all herbs and peppers are well cleaned.Then, finely chop the garlic, onion, aji dulces and bell [...]
Protein Energy Bites ⅓ cup of peanut butter⅓ cup of honey½ cup nonfat dry milk4 graham cracker squares (crushed)½ cup rolled oats¼ cup of mini chocolate chips Wash your hands and clean your cooking area.In a large bowl, mix together peanut butter, nonfat dry milk, and honey.Add graham crackers, oats, and chocolate chips with [...]
Stewed Okra with Tomatoes 1 pound fresh okra (trimmed and peeled)1 large onion (coarsely chopped)1 bell pepper (seeds removed and coarsely chopped)1 can of diced tomato (15oz.)1 cup tomato sauce1 tsp. salt1/2 tsp. black pepper2 cloves of garlic (minced)1 Tbsp. olive oil Heat oil in a saucepan over medium heat.Add chopped onion and bell [...]
Very Berry Smoothie ½ cup strawberries (frozen)½ cup blueberries (frozen)1/4 cup raspberries (frozen)1 banana1 cup almond (or reduced fat dairy milk)1/4 teaspoon ground cinnamon1/8 teaspoon ground nutmeg1 teaspoon raw honey (optional) Combine all ingredients into a blender.Blend until all ingredients combine to form one, even consistency.Enjoy! Bananas-Go-English.pdf Bananas-Go-Mandarin.pdf Bananas-Go-Spanish.pdf Bananas-Go-Vietnamese.pdf Drinks [...]
Mashed Potatoes with Cabbage (Colcannon) - 2 pounds russet potatoes (about 2 large po-tatoes, scrubbed and chopped into chunks)- 1 pound cabbage (½ medium cabbage, quartered, cored and thinly cut)- 2 Tbsps. extra virgin olive oil- 2 garlic cloves (chopped)- 2 Tbsps. green onions (about 3 green onions chopped)- ⅔ cup low-fat milk or [...]
Strawberry Banana Crunchy Roll Ups 1 8- inch whole wheat tortilla or flour tortilla1 medium banana2 Tbsps. Smooth peanut or almond butter2 Tbsps. Strawberry jam¼ cup granola Spread a thin even layer of peanut butter over tortilla.Spread same even layer of strawberry jam over peanut butter.Sprinkle granola over strawberry jam for added crunch.Place banana [...]
Berry Parfait 1 cup non-fat plain yogurt1/4 cup chopped strawberries1/4 cup blackberries1/4 cup granola unsweetened1 tsp. of honey Remove tops and chop strawberries into bite-size pieces.Layer half of yogurt (about 1/2 cup) at the bottom of a cup and stir in a drop of honey.Top with half of the granola (about 1/8 cup) and [...]
Broccoli Delicious Salad 1 large head of broccoli with stem½ cup yellow onion (chopped)1 carrot (chopped)1/2 cup strawberries2 Tbsp. sunflower seeds1/4 cup cranberries1 Tbsp. honey or agave nectar2 Tbsps. lemon (squeezed)3 Tbsps. olive oil2 tsps. grainy mustard1 garlic clove (minced) Wash, dry and chop head of broccoli, including the floretsMix broccoli with onion, carrot, [...]
Cauliflower Fried Rice 1 large head of cauliflower or 3 cups frozen cauliflower rice2 Tbsp sesame oil½ small yellow onion (diced)2 garlic cloves (minced)2 green onions or scallions½ cup canned or frozen vegetables2 large eggs2 Tbsp coconut aminos or soy sauce½ tsp. salt¼ tsp. black pepper (optional) Chop or pulse cauliflower until “rice” consistency [...]