Tips and Recipes

Chinese Vegetable Stir-Fry

Makes 4 servings

Ingredients

• 3/4 cup pineapple juice
• 1 tablespoon sugar
• 1 tablespoon lemon juice
• 1 1/2 teaspoons cornstarch
• 1 teaspoon light soy sauce
• 1 head broccoli
• 1 head cauliflower
• 2 carrots
• 2 stalks celery
• 1 red bell pepper
• 2 teaspoons vegetable oil

Directions

1. Combine pineapple juice, sugar, lemon juice, cornstarch, and soy sauce in a small bowl. Set aside.
2. Chop the broccoli into bite-size pieces of flowers and stalk, removing tough parts. Rinse well and set aside. Do the same with the cauliflower.
3. Wash carrots and slice into thin slices.
4. Wash celery stalks and cut off both ends. Cut into small slices.
5. Wash the red pepper and slice in half. Remove the seeds and white membranes. Slice into thin strips.
6. Heat oil in a skillet over medium-high heat. Add broccoli, carrots, cauliflower, and celery; cook for 2 minutes. Add bell pepper and cook for 2 more minutes.
7. Stir sauce well and add sauce to skillet, bring to a boil, and cook for 1 minute. Stir to distribute sauce over vegetables. Serve over brown rice.

Green Beans and Tomatoes

Makes 6 servings

Ingredients

• 2 pounds fresh green beans
• 2 teaspoons canola or olive oil
• 2 onions, finely chopped
• 2 garlic cloves, finely chopped
• 2 cups tomatoes, finely chopped
• 1 green pepper, thinly sliced
• 2 cups water
• Salt and pepper to taste

Directions

1. Wash the beans, cut off the tips, and remove the stringy piece of fiber along the stem by pulling it off. Put the beans in a colander and rinse again.
2. Over a medium heat setting, add oil to a large saucepan.
3. Wait approximately 45 seconds until oil is hot, then add raw onions to the pan.
4. Sauté the onions in oil until they are translucent.
5. Stir in the garlic and sauté a few minutes more.
6. Add green beans, tomatoes, green pepper, and water.
7. Bring to a boil, reduce heat, and let simmer covered for 15 minutes or until the beans are tender.
8. Serve hot.

Yo-Fruit

Makes 2 servings

Ingredients

• 1 cup canned pineapple chunks, drained
• 1 banana
• 1/2 cup grapes
• 1 kiwi
• 1 (6-ounce) container low-fat lemon yogurt
• Nutmeg

Directions

1. Have an adult wash, peel, and cut kiwi using a vegetable peeler and knife.
2. Arrange pineapple, kiwi, bananas, and grapes onto your plate.
3. Top with yogurt and sprinkle with nutmeg.

Whole-Grain Crackers and Cheese

Makes 2 servings

Serving Size: 3 sandwiches

Ingredients

• 12 whole-grain, baked, or reduced-fat crackers
• 2 slices of low-fat cheese (American, cheddar, or Swiss)

Directions

1. Tear the cheese slices into 3 pieces.
2. Place one piece of cheese between two crackers. Repeat for the remaining cheese and crackers.

Waffle Fruit Sandwich

Makes 1 serving

Serving Size: 1 sandwich

Ingredients

• 1 frozen whole-grain waffle
• 1 tablespoon peanut butter
• Sliced fruit of your choice (bananas, apples, and strawberries are great choices)

Directions

1. Toast waffle in toaster.
2. Spread waffle with 1 tablespoon peanut butter. Cut in half.
3. On one half of the waffle, place fruit on top of peanut butter. Place other half of waffle on top, peanut butter side down, to make a waffle sandwich.