Wheat Berry Salad

Wheat Berry Salad

Prep time: 20 minutes
Cooking time: 1 hour
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 cup dry wheat kernels
1 1⁄4 cups carrots, peeled and diced
1 1⁄4 cups red bell pepper, seeded and diced (about 2 small peppers)
1 cup celery, diced
1⁄2 cup green onions, sliced
1⁄4 cup fresh parsley, minced
1⁄2 cup unseasoned rice vinegar
2 Tablespoons water
1 1⁄2 teaspoons vegetable oil
1⁄2 teaspoon garlic powder
1⁄4 teaspoon salt

Directions

1. Place dry wheat kernels in a large saucepan and add water to cover by 3 inches. Bring to a rolling boil, then reduce heat to a simmer. Cover and continue to simmer for 1 hour, or until the wheat kernels are tender but still chewy. Drain the cooked wheat berries and rinse with cold water. Place in a large mixing bowl.
2. Add the carrots, celery, bell pepper, onions and parsley to the wheat berries in the mixing bowl.
3. In a separate bowl, stir together the rice vinegar, water, vegetable oil, garlic powder and salt. Pour dressing over the salad and mix until salad is well coated.
4. Refrigerate leftovers within 2 hours

Fiesta Barley Salad

Fiesta Barley Salad

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup raisins, or other dried fruit
1 cup frozen peas, or other vegetables (fresh, frozen or canned and drained)
3 cups lettuce, washed and chopped
1 can (15 ounces) mandarin oranges, drained
1⁄2 cup green onions, sliced thin (can use any onions)
1 Tablespoon vinegar (rice vinegar or any others)
3 Tablespoons vegetable oil

Directions

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

Notes

• Try substituting different fruits and vegetables

Dutch Red Cabbage with Apples

Dutch Red Cabbage with Apples

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

Ingredients

1 Tablespoon vegetable oil
1⁄2 medium onion, chopped (about 1/2 cup)
1⁄2 head red cabbage, thinly sliced (about 6 cups)
1⁄4 cup vinegar
1⁄4 cup sugar
1⁄2 teaspoon salt
2 apples, chopped

Directions

1. Heat oil in a large saucepan or skillet over medium heat.  Add onion and cook until clear, about 3-5 minutes.
2. Add cabbage, vinegar, sugar and salt. Mix well and add apples.
3. Reduce heat to low. Continue cooking, stirring occasionally, until cabbage is soft, about 30 minutes.  Serve warm or cold.
4. Refrigerate leftovers within 2 hours.

Notes

• Add cold leftovers to a sandwich or wrap

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

Healthy Carrot Cake Cookies

Healthy Carrot Cake Cookies

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 48 cookies
Serving Size 2 cookies

Ingredients

1⁄2 cup packed brown sugar
1⁄2 cup sugar
1⁄2 cup oil
1⁄2 cup applesauce or fruit puree
2 eggs
1 teaspoon vanilla
1 cup flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground ginger
2 cups old fashioned rolled oats (raw)
1 1⁄2 cups finely grated carrots (about 3 large carrots)
1 cup raisins or golden raisins

Directions

1. Heat oven to 350 degrees.
2. In a large bowl, mix sugars, oil, applesauce, eggs, and vanilla thoroughly.
3. In a separate bowl, stir dry Ingredients together.
4. Blend dry Ingredients into wet mixture. Stir in raisins and carrots.
5. Drop by teaspoonfuls on greased baking sheet.
6. Bake 12 to 15 minutes until golden brown.
7. Store in airtight container.

Sautéed Leeks and Apples

Sautéed Leeks and Apples

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 medium leek, chopped (about 3 cups)
2 teaspoons oil
2 medium apples, cored and chopped
1 Tablespoon honey
1 teaspoon vinegar
1⁄4 teaspoon each salt and pepper

Directions

1. Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).
2. Add apples and continue cooking, stirring frequently, until apples begin to soften (about 3 minutes).
3. Remove from heat. Add honey, vinegar, salt and pepper. Stir gently to combine all Ingredients. Serve warm.
4. Refrigerate leftovers within 2 hours.

Sesame Broccoli

Sesame Broccoli

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 2 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon sesame seeds (optional)
1 teaspoon sesame oil or vegetable oil
3 cups chopped broccoli, fresh or frozen
2 Tablespoons water
1 Tablespoon vinegar or water
2 teaspoons soy sauce
1 Tablespoon sugar
1 teaspoon corn starch
1⁄8 teaspoon red pepper flakes (optional)

Directions

1. Toast sesame seeds (if using) in a dry skillet on medium-high heat for 3 minutes or until golden brown. Set aside.
2. In a medium skillet, sauté broccoli in oil over medium heat for 2 to 3 minutes.
3. In a small bowl, combine water, vinegar, soy sauce, sugar, cornstarch, and red pepper flakes (if using).
4. Add the sauce mixture to the broccoli in the skillet. Stir and cook until broccoli is tender and the sauce has thickened, about 3 to 5 minutes. Sprinkle with toasted sesame seeds (optional). Serve.
5. Refrigerate leftovers within 2 hours.

Sesame Noodles with Broccoli and Chicken

Sesame Noodles with Broccoli and Chicken

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

8 ounces whole wheat spaghetti noodles
2 Tablespoons sugar
3 Tablespoons soy sauce
2 Tablespoons rice vinegar
1⁄4 cup vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
1 1⁄2 cups fresh or frozen broccoli
1 1⁄2 cups cooked, diced chicken breast
1 Tablespoon sesame seeds

Directions

1. Cook pasta according to package Directions. Set aside.
2. While pasta is cooking, toast sesame seeds in a 1 quart saucepan over medium heat. Stir constantly and cook until light brown.
3. Mix together sugar, soy sauce, and vinegar in small bowl. Set aside.
4. Heat oil in large skillet over medium heat (300 degrees in an electric skillet). Add garlic and broccoli, and cook on medium until soft.
5. Add chicken and cook until heated through.
6. Add drained pasta and soy sauce mixture and mix well. Sprinkle sesame seeds on top.
7. Refrigerate leftovers within 2 hours.

Notes

• Substitute diced tofu or a can of drained garbanzo beans for chicken.
• No broccoli? Use peas, green beans, or mixed veggies.
• Flavor boosters: red chili flakes, sliced green onions, and/or a teaspoon of sesame oil.

Sweet and Sour Chicken

Sweet and Sour Chicken

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 can (8 ounce) unsweetened pineapple chunks
1 pound skinless, boneless chicken breast
1 cup 99% fat-free chicken broth (see Notes)
1⁄4 cup rice wine vinegar
1⁄4 cup brown sugar
2 Tablespoons low sodium soy sauce
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 cup celery, sliced
1 medium yellow onion, cut in eighths
1 green bell pepper, sliced
1 large carrot, sliced diagonally 1/4" thick
3 Tablespoons cornstarch
1⁄4 cup cold water

Directions

1. Drain pineapple and reserve juice.
2. Cut chicken into 1" cubes and place in a large skillet.
3. Add reserved pineapple juice, chicken broth, vinegar, brown sugar, soy sauce, and garlic. Cover and simmer over low heat (250 degrees for an electric skillet) for 10 minutes or until chicken is no longer pink when cut.
4. Add vegetables and pineapple; cook an additional 5 minutes.
5. Combine cornstarch with water and stir until smooth. Slowly pour into hot mixture, stirring constantly, until thickened, about 1 minute more.
6. Refrigerate leftovers within 2 hours.

Notes

• Serve over hot, cooked rice or pasta.
• 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.

Greens with Carrots

Greens with Carrots

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

8 cups greens (try kale, bok choy, collard, mustard)
2 teaspoons vegetable oil
2 large carrots, peeled and cut julienne or coarsely shredded
1 clove garlic, minced or 1/4 teaspoon garlic powder
1⁄4 teaspoon salt and pepper
1 teaspoon ground coriander (optional)
1 pinch cayenne pepper (optional)
1 Tablespoon vinegar
1 1⁄2 teaspoons tamari or soy sauce

Directions

1. Wash greens and remove tough stems (see Notes). Rough chop or cut leaves into thin strips.
2. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
3. Add carrots and cook for 2 minutes. Add garlic and cook for 1 minute.
4. Add greens, salt, pepper, coriander and cayenne, if desired. Stir often.
5. When greens have turned bright green and begun to wilt, remove from heat. Sprinkle vinegar and tamari or soy sauce over the top. Toss gently and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Kale: remove large stem running through center of each leaf.
• Bok Choy: do not remove stem

Oriental Citrus Chicken

Oriental Citrus Chicken

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
3 chicken breasts, boned, skinned, and cut into 2-inch pieces
2 slices fresh ginger root, peeled and minced, or 1/2 teaspoon ground ginger
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 can (8 ounce) pineapple chunks, drained (save juice)
1 1⁄2 cups orange juice
1 cup chicken broth or water (see Notes)
2 Tablespoons vinegar
4 cups sliced vegetables, (such as celery, green peppers, onions, and mushrooms)
2 Tablespoons soy sauce
1 Tablespoon sugar
2 Tablespoons cornstarch
1 medium tomato, cut in wedges

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add chicken, ginger and garlic, and cook 5 minutes or until chicken is no longer pink.
3. Add pineapple juice, 1 cup of orange juice, chicken broth and vinegar. Cover and simmer for 5 minutes.
4. Add sliced vegetables. Cover and cook 3 minutes.
5. Mix remaining 1/2 cup orange juice, soy sauce, sugar and cornstarch together in a small bowl. Stir until smooth. Add to skillet and cook, stirring constantly, until mixture comes to a boil and thickens.
6. Add tomato wedges and pineapple chunks.
7. 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.
• Serve with brown rice for a more complete meal

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.

Watermelon Salsa

Watermelon Salsa

Prep time: 15 minutes
Makes: 32 tablespoons
Serving Size 2 tablespoons

Ingredients

2 cups small cubes of watermelon
1⁄4 cup chopped green onions
1⁄4 cup red onion, finely chopped
1 Tablespoon rice vinegar
1 Tablespoon chopped cilantro
1⁄4 teaspoon ground cumin

Directions

1. In a medium bowl, mix all of the Ingredients.
2. Refrigerate leftovers within 2 hours.

Notes

• Serve salsa with burritos, tacos, fish or grilled meat.
• Try adding corn, chile peppers, or chopped avocado.
• If you do not have vinegar, try lemon or lime juice.

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.

Honey Mustard Green Beans

Honey Mustard Green Beans

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 Tablespoon yellow mustard
3 Tablespoons honey
3 Tablespoons vinegar
4 cups green beans, canned, frozen or cooked from fresh

Directions

1. For fresh green beans, cook until tender.
2. Heat a medium saucepan or skillet over medium-low heat. Add mustard, honey and vinegar and mix well. Cook until sauce boils and becomes thick, about 10 minutes.
3. Add green beans and stir to coat evenly. Cook until beans are heated through. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• 4 cups of green beans is about 1½ pounds fresh or 16 ounces frozen or 2 cans (15 ounces each) drained.
• Honey is not recommended for children under 1 year old.

Summer Cucumbers

Summer Cucumbers

Prep time: 10 minutes
Makes: 6 servings
Serving Size 2/3 cup

Ingredients

5 cups sliced cucumbers
1⁄2 cup sliced red onion
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 Tablespoons red wine vinegar

Directions

1. Combine cucumbers, onion, salt, black pepper and vinegar together.
2. Refrigerate leftovers within 2 hours.

Quinoa Salad

Quinoa Salad

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 9 servings
Serving Size 2/3 cup

Ingredients

SALAD
1 cup quinoa (dry)
2 cups water or low-sodium vegetable broth
2 large carrots, peeled and diced
3 large celery stalks, diced
1 large red bell pepper, seeded and diced
3 green onions, sliced
3 Tablespoons minced parsley

DRESSING
1⁄2 cup rice vinegar
2 Tablespoons water
1 Tablespoon vegetable oil
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder

Directions

1. Rinse the quinoa in a fine-mesh wire strainer under running water for 1 minute.
2. Bring the water or broth and quinoa to a boil in a 2-3 quart saucepan. Lower the heat, cover, and simmer for 15 minutes. Refrigerate until cool.
3. Meanwhile, combine all the vegetables in a salad bowl.
4. In a small bowl, mix together the dressing Ingredients. Add to the vegetables.
5. Add quinoa and stir gently to combine.
6. Refrigerate leftovers within 2 hours.

Potato Salad

Potato Salad

Prep time: 20 minutes
Makes: 10 servings
Serving Size 3/4 cup

Ingredients

6 cups cooked potatoes, cubed into bite-sized pieces (about 6 small potatoes)
1 1⁄2 cups chopped celery (about 3 stalks)
1⁄4 cup chopped onion (1⁄4 medium onion)
1⁄4 cup sliced black olives
1⁄2 cup light mayonnaise
1⁄2 cup non-fat, plain yogurt
1 Tablespoon prepared mustard
1 Tablespoon vinegar
1 Tablespoon sugar

Directions

1. In a large mixing bowl, stir together mayonnaise, yogurt, mustard, vinegar and sugar.
2. Add cooked potatoes, celery, onion and olives and stir to coat evenly.
3. Refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor and crunch, add ¼ cup chopped dill or sweet pickles.
• Try using sweet onions, which have a mild flavor even when raw.

Fruit and Nut Slaw

Fruit and Nut Slaw

Prep time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

5 cups thinly sliced cabbage (about 1 1/2 pounds or 1⁄2 small head – try a mix of red and green)
1⁄2 cup dried fruit (cranberries or raisins work well)
1 carrot, washed, peeled and grated
1⁄3 cup vinegar
2 Tablespoons sugar
2 teaspoons vegetable oil
3⁄4 teaspoon salt
1⁄2 teaspoon black pepper
2 1⁄4 cups thinly sliced apples
1⁄4 cup chopped nuts, toasted

Directions

1. Mix cabbage, dried fruit and carrots in a large bowl.
2. In small bowl, mix vinegar, sugar, oil, salt and pepper.
3. Pour vinegar mixture over cabbage mixture.
4. Add apple and nuts just before serving. Mix well.
5. Refrigerate leftovers within 2 hours.

Bell Pepper Salad

Bell Pepper Salad

Prep time: 5 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

4 bell peppers
1⁄2 medium onion
2 1⁄2 Tablespoons vinegar
1 Tablespoon oil
1⁄8 teaspoon salt and pepper

Directions

1.  Wash bell peppers and remove tops and seeds. Cut into ¼-inch thick strips. Peel onion and slice into thin strips.
2. In a large mixing bowl, stir together vinegar, oil, salt and pepper.  Add bell pepper and onion and gently stir to coat. Cover and refrigerate for 30 minutes before serving.
3. Refrigerate leftovers within 2 hours.