Tabouli Bulgur Wheat Salad

Tabouli Bulgur Wheat Salad

Prep time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup
Chill Time: 3 hours

Ingredients

1 cup dry bulgur wheat
1 cup hot water
1⁄2 cucumber, chopped
2 stalks celery, chopped
1 tomato, chopped
4 green onions, chopped
1⁄4 cup fresh chopped mint (or cilantro)
1 cup fresh chopped parsley
1 clove garlic, minced or 1/8 teaspoon garlic powder

DRESSING
1⁄4 cup lemon juice (or vinegar or half of each)
2 Tablespoons vegetable or olive oil
1 teaspoon pepper
1⁄4 teaspoon salt

Directions

1. Place the bulgur in a large bowl and soak in the hot water until the water is absorbed, (about 30 minutes). When it's ready, drain any excess water.
2. Mix the dressing Ingredients together. Set aside.
3. Chop the vegetables and add to the prepared bulgur. 
4. Add dressing to salad and stir. Refrigerate for 2-3 hours and serve chilled.
5. Refrigerate leftovers within 2 hours.

Notes

• Top with plain yogurt.
• Add other chopped veggies including red or green peppers, garbanzo beans (chickpeas), grated carrots, or summer squash.
• Freeze extra lemon juice to use later.
• Serve as a side dish or serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.

Lentil Soup with Lime Juice

Lentil Soup with Lime Juice

Prep time: 10 minutes
Cooking time: 1 hour
Makes: 9 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon vegetable oil
1 medium onion, chopped
1 pound dried lentils, washed and picked over
8 cups cold water
1 teaspoon salt
1⁄2 teaspoon each black pepper and ground cumin
1 teaspoon dried thyme or oregano
3 bay leaves
1 can (4 ounces) mild green chilies, drained and chopped
1 red bell pepper, cored, seeded, and finely chopped
1 carrot, peeled and finely chopped
1⁄3 cup fresh lime juice or to taste (or 1 tablespoon lemon juice)

Directions

1. In a large saucepan, sauté the onion in vegetable oil over medium high heat (350 degrees in an electric skillet).
2. Add lentils, water, salt, pepper, cumin, thyme or oregano and bay leaves. Bring to a boil. Lower the heat to medium low (250 degrees in an electric skillet). Cover and simmer for 30 minutes, stirring occasionally.
3. Add the green chilies, red bell pepper and carrots. Simmer 15 more minutes or until the lentils are very soft.
4. Before serving, remove and discard the bay leaves and stir in the lime juice. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• Try topping soup with a dollop of sour cream and chopped tomatoes.
• This soup is also good if a potato, another carrot, and celery are added.
• Eliminate the chilies and cumin if you do not want the Mexican flavors.
• Freeze extra lime juice to use later

Barley Summer Salad

Barley Summer Salad

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup dried cranberries
1 cup fresh blueberries
1 cup sweet snap peas, chopped
2 cups apples or another fresh fruit or veggie, chopped (about 1 1/3 medium apples [3” diameter])
1⁄2 cup red bell pepper, seeded and chopped (about 1 small pepper)
1⁄2 cup green onions, sliced thin
1 Tablespoon vinegar
3 Tablespoons oil
1⁄4 cup lemon or lime juice

Directions

1. Place barley and water in a 2 or 3 quart saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining Ingredients. Toss well.
4. Refrigerate leftovers within 2 hours.

Notes

• Substitute different fruits and vegetables in season.
• Add nuts or seeds for added protein

Autumn Squash Bisque with Ginger

Autumn Squash Bisque with Ginger

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

2 teaspoons oil
2 cups sliced onions
2 pounds winter squash, peeled, seeded, and cut into 2-inch cubes (4 generous cups)
2 pears, peeled, cored, and diced, or 1 can (15 ounces) sliced pears, drained and chopped
2 cloves garlic, peeled and crushed
2 Tablespoons coarsely chopped, peeled fresh ginger, or 1 teaspoon powdered ginger
1⁄2 teaspoon thyme
4 cups chicken or vegetable broth (see Notes)
1 cup water
1 Tablespoon lemon juice
1⁄2 cup plain nonfat yogurt

Directions

1. Heat oil in a large pot over medium heat.
2. Add onions and cook, stirring constantly until softened, 3 to 4 minutes.
3. Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
4. Add broth and water; bring to a simmer.
5. Reduce heat to low, cover, and simmer until squash is tender, 35-45 minutes.
6. Puree soup, in batches if necessary, in a blender. (If using a blender, follow manufacturer’s Directions for pureeing hot liquids.)
7. Return soup to pot and heat through. Stir in lemon juice.
8. Garnish each serving with a spoonful of yogurt.
9. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon
• Freeze extra lemon juice to use later

Barley, Bean and Corn Salad

Barley, Bean and Corn Salad

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

2 cups cooked pearl barley (cooking Directions below)
1 can (15 ounces) kidney beans, drained
1 cup corn (canned and drained, frozen, or fresh cooked)
1 large red bell pepper, seeded and finely chopped
1⁄2 cup sliced celery
1⁄4 cup sliced green onion
1 clove garlic, finely chopped or 1/4 teaspoon garlic powder
1⁄4 cup fresh lemon or lime juice
2 Tablespoons oil
salt and pepper to taste
fresh cilantro or parsley sprigs, for garnish (optional)

Directions

1. Mix barley with remaining Ingredients, except garnish, in a large bowl.
2. Cover and chill several hours or overnight to allow flavors to blend.
3. Garnish with cilantro or parsley sprigs, if desired, and serve.
4. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Freeze extra lime or lemon juice to use later. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• To cook pearl barley:
  • In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil. Reduce heat to low, cover, and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3 1/2 cups. Place any extra cooked barley in an airtight container and refrigerate for up to a week or freeze. Add cooked barley to soups, stews, casseroles and salads for a healthful whole grain boost

Quick Tomato Salsa

Quick Tomato Salsa

Prep time: 5 minutes
Makes: 2 cups
Serving Size 2 tablespoons

Ingredients

1 can (15 ounces) diced tomatoes
1⁄4 cup onion, chopped (1⁄4 medium onion or 2 green onions, chopped including green tops)
1 clove garlic, chopped or 1/4 teaspoon garlic powder
1 lime, squeezed for juice
1 can (4 ounces) diced green chilies
1⁄4 cup fresh cilantro leaves, loosely packed

Directions

1. Combine Ingredients, except cilantro, in a blender and blend to desired consistency.
2. Finely chop cilantro and stir into other Ingredients.
3. Serve immediately or refrigerate in airtight container for up to 1 week.

Notes

• No blender? Make a chunky salsa by cutting all Ingredients to desired size before mixing.
• Try adding drained canned corn or black beans with cilantro.
• Make ahead to allow flavors to blend.
• Freeze extra lime juice to use later.

Savory Turnips

Savory Turnips

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1⁄4 cup onion, chopped
1 clove garlic or 1/4 teaspoon garlic powder
1 1⁄2 teaspoons margarine or butter
3 medium turnips, peeled and diced
1⁄2 teaspoon sugar
1 cup broth (try chicken or vegetable)
1 1⁄2 teaspoons lemon juice
4 1⁄2 teaspoons chopped fresh parsley or 1 1/2 teaspoons dried parsley
1⁄8 teaspoon salt and pepper

Directions

1. In a medium skillet over medium heat, sauté onion and garlic in margarine until soft (about 5 minutes).
2. Add turnips and sugar. Sauté, stirring occasionally, until lightly browned.
3. Add broth and bring to a boil. Reduce heat and simmer until the liquid evaporates and the turnips are tender (about 30 to 40 minutes).
4. Remove from heat. Stir in the lemon juice, parsley, salt and pepper. Serve hot.
5. Refrigerate leftovers within 2 hours.

Chinese Spicy Noodles

Chinese Spicy Noodles

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 package (16 ounces) spaghetti, uncooked
2 Tablespoons oil
1 medium onion, finely diced (about 1 cup )
6 cloves minced garlic or 1 1/2 teaspoon of garlic powder
2 Tablespoons curry powder
1 Tablespoon chili paste
2 Tablespoons soy sauce
2 cups shredded cabbage (1/3 head)
1 cup shredded carrot
1 cup shredded zucchini
6 green onions, thinly sliced
2 large tomatoes, coarsely diced
1⁄4 cup honey
1⁄2 cup peanuts
lime wedges

Directions

1. Boil water in a large pot; add spaghetti and cook until tender, about 10 minutes.
2. Heat oil in a skillet over medium heat (300 degrees in an electric skillet). Add onion and sauté about 4 minutes.
3. Stir in garlic, curry powder, chili paste, and soy sauce. Mix well.
4. Stir in cabbage, carrot, and zucchini and cook, stirring, 3 to 5 minutes.
5. Stir in green onions and tomatoes; continue to cook another 2 minutes.
6. Drain pasta and mix in vegetables. Add honey and toss.
7. Top with peanuts and serve with lime wedges.
8. Refrigerate leftovers within 2 hours

Notes

• Try adding 2 tablespoons peanut butter to increase protein.
• Try whole wheat spaghetti.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
• Honey is not recommended for children under 1 year old.

Garden Vegetable Cakes

Garden Vegetable Cakes

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 cakes
Serving Size 2 cakes

Ingredients

1⁄4 cup grated Parmesan cheese
1⁄3 cup all purpose flour
1⁄2 teaspoon baking powder
1⁄4 teaspoon dill weed
1⁄4 teaspoon each salt and pepper
4 eggs (or 1 cup egg substitute)
2 Tablespoons minced green onion with tops
2 teaspoons lemon juice
1 clove garlic or 1/4 teaspoon garlic powder
1 1⁄2 cups shredded vegetables (unpeeled zucchini (drained and pressed), potato, carrots, bell pepper, celery, sweet potato or yam)

Directions

1. In medium bowl, stir together cheese, flour, baking powder, dill weed, salt and pepper.
2. Beat in eggs, green onions, lemon juice and garlic until well blended. Stir all shredded vegetables into the batter.
3. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). Lightly spray or oil with cooking spray. For each vegetable cake, pour 1/3 cup batter onto hot skillet or griddle. Cook on both sides until golden brown. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Top with low-fat sour cream and tomato slices.
• Precook “harder” vegetables like carrots and potatoes, if desired.

Maple Glazed Turnips

Maple Glazed Turnips

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon margarine or butter
3 Tablespoons maple syrup
1⁄2 teaspoon cinnamon
2 teaspoons lemon juice
3 cups turnips, peeled and diced
2 cups sweet potatoes, cubed

Directions

1. Melt margarine and add syrup, cinnamon and lemon juice.
2. Mix turnips and sweet potatoes in a medium casserole dish. Add syrup mixture and stir to coat evenly.
3. Cover and bake at 400 degrees F for 15 to 20 minutes. Uncover and bake until browned (20 to 30 minutes). Serve hot.
4. Refrigerate leftovers within 2 hours.

Fish Tacos

Fish Tacos

Prep time: 20 minutes
Cooking time: 20 minutes
Makes: 8 tacos
Serving Size 1 taco

Ingredients

FISH
2 pounds cod fillets
3 Tablespoons lime juice (about 2 limes)
1 tomato, chopped
1/2 onion, chopped
3 Tablespoons cilantro, chopped
1 teaspoon oil
1⁄4 teaspoon cayenne pepper (optional)
1⁄4 teaspoon black pepper
1⁄4 teaspoon salt

SLAW
2 cups shredded red cabbage
1⁄2 cup green onions, chopped
3⁄4 cup nonfat sour cream
3⁄4 cup salsa
8 corn tortillas (6-inch)

Directions

1. Preheat oven to 350 degrees.
2. Place fish in baking dish.
3. Mix lime juice, tomato, onion, cilantro, oil, peppers, and salt and spoon on top of fillets.
4. Cover loosely with aluminum foil to keep fish moist.
5. Bake 15-20 minutes or until fish flakes.
6. Mix cabbage and onion; mix sour cream and salsa and add to cabbage mixture.
7. Divide cooked fish among tortillas. Add 1/4 cup of slaw to each. Fold over and enjoy!
8. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lime juice to use later

Chicken and Black Bean Salsa Burritos

Chicken and Black Bean Salsa Burritos

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 4 burritos
Serving Size 1/2 burrito

Ingredients

1 can (15 ounces) black beans, drained and rinsed
2 green onions, chopped
1 Tablespoon lemon juice
1⁄4 teaspoon ground cumin
1⁄2 teaspoon salt, divided in half
4 boneless, skinless chicken breasts
1⁄4 teaspoon chili powder
1⁄4 teaspoon ground black pepper
1⁄2 cup pepper jack cheese, grated
4 (9 inch) flour tortillas

Directions

1. Preheat oven to 350 degrees.
2. Combine the beans, green onions, lemon juice, cumin, and 1/4 teaspoon of the salt in a small bowl.
3. Rub the chicken breasts with the chili powder, pepper and the remaining 1/4 teaspoon salt.
4. Cook the chicken in a skillet over medium-high heat (350 degrees in an electric skillet) for 5 minutes. Turn and cook until done, 4-5 minutes longer.
5. Let chicken cool; slice into strips or chunks.
6. Divide cheese evenly between tortillas. Top the cheese with equal amounts of chicken and black bean salsa mixture.
7. Roll up the burritos and wrap each one in foil.
8. Bake burritos until the cheese melts, about 15 minutes.
9. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Butternut Apple Crisp

Butternut Apple Crisp

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 small butternut squash (about 1 pound)
3 medium tart apples [3” diameter], peeled and sliced
1⁄4 cup corn syrup
2 Tablespoons lemon juice
3⁄4 cup packed brown sugar
1 Tablespoon corn starch
1 teaspoon ground cinnamon
1⁄2 teaspoon salt

TOPPING
1⁄2 cup all-purpose flour
1⁄2 cup quick-cooking oats
1⁄4 cup brown sugar, packed
6 Tablespoons cold butter or margarine

Directions

1. Heat oven to 375 degrees F.
2. Peel squash and cut in half lengthwise; discard seeds. Cut squash into thin slices.
3. In a large bowl, toss the squash, apples, corn syrup and lemon juice.
4. In a separate bowl, combine the brown sugar, cornstarch, cinnamon and salt; stir into squash mixture.
5. Lightly spray or oil 13” x 9” x 2” baking dish. Transfer squash mixture to baking dish. Cover and bake at 375 degrees for 20 minutes.
6. In a small bowl, combine the flour, oats and brown sugar. Cut in butter until mixture resembles coarse crumbs.
7. Remove baking dish from oven and sprinkle topping over squash mixture. Return uncovered dish to oven.
8. Bake 25 minutes longer or until squash and apples are tender and topping is lightly browned. Serve warm.
9. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later

Farmers Market Salsa

Farmers Market Salsa

Prep time: 15 minutes
Makes: 64 tablespoons
Serving Size 2 Tablespoons

Ingredients

1⁄2 cup corn (canned and drained, frozen, or fresh cooked)
1 can (15 ounces) black beans, drained and rinsed
1 cup fresh diced tomatoes
1⁄2 cup diced onion
1⁄2 cup diced green pepper
2 Tablespoons lime juice
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
1⁄2 cup picante sauce

Directions

1. Combine all Ingredients in a large bowl. Chill until serving time.
2. Drain before serving.
3. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Great Gazpacho Soup

Great Gazpacho Soup

Prep time: 2 hours
Makes: 4 cups
Serving Size 1 cup

Ingredients

1 green bell pepper
1 cucumber
1 can (14.5 ounces) diced tomatoes with juice
1 can (8 ounces) tomato sauce
1 teaspoon lemon juice
1 teaspoon garlic powder or 4 cloves of garlic, minced
1⁄2 teaspoon black pepper

Directions

1. Wash the pepper and cucumber. Then peel the cucumber.
2. Chop the pepper and cucumber very finely.
3. In a medium bowl, add the rest of the Ingredients to the vegetables.
4. Refrigerate for at least two hours before serving. Serve cold. 
5. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later

Kiwi, Banana and Apple Salad

Kiwi, Banana and Apple Salad

Prep time: 20 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

4 1⁄2 teaspoons lime juice (about 1 lime)
1 1⁄2 teaspoons oil
1 1⁄2 teaspoons sweet onion, minced
1 teaspoon vinegar
1 teaspoon honey
1⁄8 teaspoon salt
2 medium kiwis, peeled
1 medium banana
1 medium apple [3” diameter] (or pear)
1 Tablespoon fresh mint, chopped (optional)

Directions

1. Mix lime juice, oil, onion, vinegar, honey and salt in a medium bowl.
2. Chop kiwis, banana and apple into small cubes.
3. Add fruit and mint (if using) to the dressing; toss to coat.
4. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old. Try brown sugar.

Cranberry Applesauce

Cranberry Applesauce

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

3 1⁄2 pounds apples, peeled, cored, and roughly chopped (about 8 1/2 medium apples [3” diameter]
1 1⁄2 cups fresh or frozen cranberries
1⁄2 teaspoon cinnamon
1⁄2 teaspoon salt
1⁄3 cup brown sugar
2 Tablespoons lemon juice (optional)

Directions

1. In a large (5-quart) saucepan, combine all Ingredients with 1 cup water. Bring to a boil then lower heat to simmer. Cover and cook 20 to 30 minutes.
2. Remove from heat and let cool slightly. Use a potato masher or fork to mash mixture to the consistency you want. Serve warm or cold.
3. Refrigerate leftovers within 2 hours.

Notes

• When frozen or fresh cranberries are not available, substitute canned cranberry sauce for the cranberries and brown sugar.  Add 1 (14 ounce) can of cranberry sauce to the saucepan after the mixture has been simmering for about 15 minutes.

Kiwi Salsa

Kiwi Salsa

Prep time: 15 minutes
Makes: 16 tablespoons
Serving Size 2 tablespoons

Ingredients

1 cup kiwi, peeled and chopped (about 2 kiwi)
2 Tablespoons onion, finely chopped (try red or sweet)
1 Tablespoon jalapeno pepper, minced (seeds removed)
1 Tablespoon cilantro, finely chopped
1 Tablespoon fresh lime juice
1⁄8 teaspoon salt

Directions

1. Combine all Ingredients in a medium bowl and stir gently to combine.
2. Refrigerate leftovers within 2 hours.

Notes

• Try with tacos, tostadas, fish, chicken, and more. 
• Texture will be best when freshly made.

Zucchini Salad

Zucchini Salad

Prep time: 10 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 teaspoon oil
2 Tablespoons lemon juice
1⁄4 teaspoon dried oregano or basil
1⁄4 teaspoon each salt and pepper
5 cups zucchini rounds (about 4 small zucchini)
1⁄2 cup red or sweet onion (sliced thinly or chopped small)
1⁄4 cup shredded or grated Parmesan cheese

Directions

1. Mix oil, lemon juice, oregano or basil, salt and pepper together in large bowl.
2. Add zucchini, onion and cheese. Mix gently. Cover and chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.

Strawberry Cucumber Salad

Strawberry Cucumber Salad

Prep time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 Tablespoons nonfat or low-fat plain yogurt
4 teaspoons apple cider vinegar
1 Tablespoon honey or brown sugar
1⁄4 teaspoon onion powder
1⁄4 teaspoon prepared mustard
1⁄4 teaspoon salt
1 Tablespoon lemon juice
1 1⁄2 teaspoons oil
3⁄4 teaspoon poppy seeds (optional)
2 cups strawberries, sliced
2 1⁄2 cups cucumber, sliced thinly into rounds

Directions

1. In a small bowl, combine yogurt, vinegar, honey, onion powder, mustard, salt, lemon juice, oil and poppy seeds (if using). Mix well.
2. Gently mix the dressing with the strawberries and cucumbers until evenly coated.
3. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.