Simmered Beans
Ingredients 2 cups beans, dried pinto, black, or pink (rinsed) 8 cups water 1 onion (chopped) 1 bay leaf 1/4 teaspoon salt Directions 1. Place beans, water, onion and bay leaf in a large pot. 2. Cover and bring to…
Recipe Source USDA MyPlate
Simple Green Smoothie
Ingredients 1 cup kale or spinach 1 banana, medium 1 cup low fat milk (or optional coconut milk or almond milk) 1 cup plain yogurt 1 apple, medium (cored and sliced) 1 cup frozen fruit (all one fruit or a…
Simple Stuffed Peppers
Ingredients 1 cup brown rice, uncooked 1 can black beans, unsalted (15 ounces) 4 bell peppers (any color) 1 cup cheddar cheese, shredded (reduced fat) 1 tomato, sliced 1 cup salsa salt (to taste, optional) Directions 1. Preheat the oven…
Simply Satisfying Kale and Tuna Salad
Ingredients 2 cans tuna (2-5 oz. cans) 1 bunch kale (or 1 bag) 2 ounces cherry tomatoes 1 lemon, raw 1/4 cup extra virgin olive oil 1/8 cup balsamic vinegar kosher salt (to taste) freshly ground pepper (to taste) Directions…
Skillet Catfish
Catfish fillets are coated in a spicy cornmeal rub and pan-fried until browned to perfection. Try substituting with cod or tilapia for delicious variety. Ingredients For the spice rub: 1/8 cup cornmeal 1 teaspoon dried oregano 1/2 teaspoon cayenne pepper…
Scrambled Tofu
Ingredients 1 package tofu (14 ounces) 1 tablespoon butter 2 cups bean sprouts (10 ounces) 2 eggs salt and pepper (optional, to taste) Directions 1. Drain tofu. 2. In small bowl, dice or mash tofu. For optional ingredients, crush garlic…
Salsa Pinto Beans
Ingredients 1 tablespoon olive oil (or canola oil) 1 onion (medium, chopped) 1 clove garlic (minced, or 1/8 teaspoon garlic powder) 2 cans pinto beans (15 ounces each, drained and rinsed) 1 cup salsa Directions 1. Heat the oil in…
Seared Greens
Ingredients 8 cups kale or collard greens (1 1/2 pounds) 2 tablespoons vegetable oil (or olive oil) 4 garlic cloves (chopped) 1 cup water 1/4 teaspoon salt 1 teaspoon black pepper 2 tablespoons vinegar, cider Directions 1. Clean the greens…
Sanchico Tuna Salad
Ingredients 1 can chunk light tuna (in water, 6.5 ounce can) 1 cup Roma tomatoes (diced) 1/4 cup red onions (diced) 1 large avocado (diced) 2 teaspoons lime juice 1 teaspoon crushed red pepper 1/4 teaspoon salt 1/2 large mango…
Sensational Six-Layer Dinner
Ingredients 2 potatoes (medium, sliced)2 cups carrot (sliced)1/4 teaspoon black pepper1/2 cup onion (sliced)1 pound ground beef, 90% lean (browned and drained)1 1/2 cups green beans1 can tomato soup Directions Notes For variation, use peas or corn instead of green…