Tips and Recipes

Food Group Parfait

Ingredients: 

1 Carton of Low-Fat Vanilla Yogurt (4-6 oz.)

½ Cup Fresh or Frozen Fruit

4 Tablespoons Oat O-shaped Cereal

Sliced almonds or granola (optional)

Directions: 

Add half the yogurt to a bowl

Add the cereal then the remaining yogurt 

Add the fruit and then top with granola or nuts if desired

Enjoy immediately! 

Creamy Coconut Spaghetti & Turkey Meatballs

Serves 4

This light and bright flavorful recipe is a riff on a classic favorite. It comes together quickly and is ahealthy choice for a hearty, warm-weather dinner.

INGREDIENTS:

– 2 slices whole-wheat bread, hand torn into small pieces

– 1 large egg, slightly beaten

– 1 lb ground turkey

– 1 ½ tsp salt

– 1 tsp black pepper

– 4 cloves garlic, minced

– 2 Tbsp. olive oil

– 1 can coconut milk

– 2 carrots, cut in bias slices

– ½ cup sliced onion

– 1 packet whole-wheat spaghetti (or other whole-wheat pasta)

DIRECTIONS:

1. Combine the bread pieces, egg, turkey, salt, pepper and garlic in a large bowl, until wellcombined.

2. Form into balls.

3. In a large sauté pan, heat the olive oil for about 30 seconds. Add the meatballs, one at a time,taking care not to overcrowd the pan.

4. Cook for about 10 minutes, until the meatballs have reached an internal temperature of 165degrees. They should be brown on all sides.

5. Meanwhile, bring a large pot of water to a boil, add the pasta and cook per package directions.

6. When all the meatballs are cooked remove them from the pan and place onto a plate.

7. In the same pan used to cook the meatballs, reduce heat to medium-low and using a woodenspoon scrape up any of the brown bits (known as fond) that was left over during the cookingprocess.

8. Add in the coconut milk, carrots and onions and simmer, still on medium-low heat, for threeminutes.

9. Add the meatballs back to the pan and allow to cook for another minute or so, until wellcombined with the coconut milk and vegetables.

10. Add salt and pepper to taste Serve atop pasta.

Summer Squash Ratatouille

Simple summer produce is simmered in an easy classical French dish, that is big on flavor and low on effort.
Serves 4-6

Ingredients
-2 Tbsp. Extra Virgin Olive Oil
-1 medium Vidalia onion, chopped
-5 cloves of garlic, crushed
-1 medium eggplant, large diced
-2 zucchini squash, large diced
-2 yellow squash, large diced
-5 or 6 fresh tomatoes (or one 28oz can)
-Hearty bunch of basil, rough chopped
-1 Tbsp. salt
-2 Tsp. black pepper

Directions

1. In a large pot, add the olive oil, onions and garlic and sauté on medium high heat for three to
   five minutes until the aromatics are soft, translucent and tender.
2. Reduce heat to medium and add the eggplant, yellow and green squash and tomatoes. Stir to
   combine and simmer covered for about twelve minutes.
3. Take off the heat. The stew will sprout its own juices, so there isn’t a need to add water.
4. Add basil and season to taste with salt and pepper.

Farmers Market Salsa

Hummus is Yummus

Makes 2 servings

Ingredients

• 1 can of garbanzo beans (chickpeas), drained, liquid reserved
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 clove garlic, crushed
• 1/2 tablespoon ground cumin
• 1/2 teaspoon salt
• Sesame oil (optional)
• Sides for serving (choose one or a variety of all):
  • Carrots
  • Celery sticks
  • Cucumber rounds
  • Pita chips

Directions

1. Place ingredients into the blender and blend.
2. Stop blender. Remove middle of lid measuring cup.
3. Continue blending while slowly pouring the reserved bean liquid through the hole at the top until the mixture is thick and smooth.