Recipe Source USDA MyPlate

Tofu scramble with greens toast on a gray plate. Healthy vegan food concept.

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

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

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…

Avocado, tuna and tomato salad.

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…

Homemade Potatoes Casserole in a dish, low angle view.

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…

Salt-free All Purpose Blend

Salt-free All Purpose Blend

Ingredients 2 tablespoons onion (dried) 2 tablespoons garlic powder 1 tablespoon paprika 1 1/2 teaspoons thyme 1/4 teaspoon black pepper Directions 1. Mix all ingredients in a small bowl, using a spoon. 2. Place mix into a container that allows…

Seasoned Roasted Vegetables

Seasoned Roasted Vegetables

Ingredients 2 zucchini (medium, washed and sliced) 2 yellow squash (medium, washed and sliced) 4 potatoes (medium, scrubbed and sliced) 1/2 onion (peeled and sliced) 1/2 bell pepper (green or red, washed, seeded and sliced) 1/4 cup Italian salad dressing…

Sarah’s Green Bean Casserole

Sarah’s Green Bean Casserole

Ingredients 4 cups fresh green beans (trimmed) 1 cup onion (diced) 2 cups mushrooms (diced) 1 tablespoon butter 2 tablespoons flour 1 cup skim milk 1 tablespoon Worcestershire sauce 1/8 teaspoon black pepper 1/8 teaspoon garlic powder 3/4 teaspoon salt…

Bowl of sesame turnips and carrots with raw turnips on a cutting board

Sesame Turnips and Carrots

Ingredients 1 tablespoon vegetable oil 2 medium turnips (cut into 1/4-inch cubes) 2 medium carrots (cut into 1/4-inch cubes) 1/8 teaspoon salt 4 cloves garlic, minced or 1 teaspoon garlic powder 2 tablespoons sesame seeds 3 tablespoons honey (or brown…

Sarah’s Spicy Curry Turkey Soup

Sarah’s Spicy Curry Turkey Soup

Ingredients 1 tablespoon olive oil 1 tablespoon butter 1 cup onion (diced) 1 cup celery (diced) 1/4 teaspoon salt 1/8 teaspoon pepper 2 tablespoons flour 3/4 tablespoon curry powder 1/4 teaspoon cinnamon 4 cups low-sodium chicken broth 2 cups carrots…

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