Author: Michael Hetrick

Create Your Own Smoothie

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Create Your Own Smoothie
Prep Time
5 mins
 

Image Source: cookingmatters.org

Keyword: Breakfast, Snack
Servings: 1
Ingredients
  • 1/2 cup liquid (milk, water, yogurt, 100% fruit juice)
  • 1/2 cup desired fruit or vegetables (fresh, frozen or canned)
  • 2 Tbsp protein (peanut butter or protein powder)
Instructions

  1. Add 1/2 cup of milk, water, yogurt or 100% fruit juice to blender.

  2. Add desired fruits, vegetables and peanut butter.

  3. Blend, adding more liquid if desired.

Recipe Video

Chicken Burger

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Chicken Burger
Prep Time
10 mins
Cook Time
15 mins
 

Recipe/Image Source: cookingmatters.org

Keyword: Entrée
Servings: 4
Ingredients
  • 1/2 small bell pepper
  • 1/4 small red onion
  • 1.5 tsp garlic powder
  • 1.5 tsp onion powder
  • 1 lb lean ground chicken, turkey or beef
  • 1/2 tsp dried parsley flakes
  • 1 tsp black pepper
  • 1/2 tsp salt
  • 1 Tbsp canola oil
  • 1/4 cup water
Instructions

  1. Rinse and finely chop bell pepper and onion.

  2. In a medium bowl, combine bell pepper, onion, ground meat, garlic powder, onion powder, parsely, salt and pepper.

  3. Divide mixture into4 pieces. Form pieces into patties about 4 inches across.

  4. In a large skillet over medium heat, heat oil. Add burgers. Cook until browned on both sides, about 5 minutes per side. Add water to the the pan. Cover and cook until the burgers reach 165 degrees, about 10 minutes more.

Lentil and Vegetable Soup

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Lentil and Vegetable Soup
Prep Time
5 mins
Cook Time
30 mins
 

Image Source/ Recipe Source:www.budgetbytes.com

Keyword: Soup
Servings: 4
Ingredients
  • 2 Tbsp canola oil
  • 1 medium onion
  • 3 medium carrots
  • 1 (15 oz) can black beans
  • 1 cup lentils
  • 1 Tbsp garlic powder
  • 1 tsp cumin
  • 1/4 tsp cayenne pepper
  • 1 (15oz) can petite diced tomatoes
  • 4 cups low sodium vegetable broth
  • 1/2 tsp salt
Instructions

  1. Saute onions in a large pot with oil over medium heat until tender. Add the carrots (peeled and sliced) to the pot and continue to saute for 5 minutes.

  2. Drain the can of black beans and add it, diced tomatoes (with juices), dry lentils and all spices to pot. Add the vegetable broth, and stir to combine.

  3. Increase the heat to high and allow the pot to come to a boil. Once it reaches a boil, turn the heat dow to low, place a lid on top, and let it simmer for 30 minutes. Test the lentils to make sure they are tender. If not, continue to simmer until done.

Peanut Butter & Rice Krispie Treats

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Peanut Butter & Rice Krispie Treats
Prep Time
5 mins
Cook Time
5 mins
 

Image Source/Recipe Source:www.sprinklesomesugar.com

Keyword: Dessert
Servings: 6
Ingredients
  • 4 cups rice crispy cereal
  • 1/2 cup creamy peanut butter
  • 1/2 tsp salt
  • 1/2 cup honey
Instructions

  1. Line a 9-inch square pan with parchment paper and set aside. In a small sauce pan over medium heat, gently bring the honey to a boil and allow to boil for one minute. Remove the boiled honey from the heat, then stir in the peanut butter and salt until smooth.

  2. Place the cereal in a large bowl, then pour the peanut butter and honey mixture over the top. Stir well until the cereal is well coated.

  3. Press the mixture into the prepared pan; press hard to pack bars tightly. Allow the bars to cool for one hour, or until completly hard before slicing and serving.

  4. Store in sealed container in the fridge for best shelf life. Serve at room temperature.

Recipe Video

Mix and Match Skillet Meal

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Mix and Match Skillet Meal
Prep Time
10 mins
Cook Time
30 mins
 

Recipe/Image Source: www.foodhero.org

Keyword: Entrée
Servings: 4
Ingredients
  • 1 cup grain (whole wheat pasta, quinoa, brown rice)
  • 3 Tbsp topping (cheese, whole grain crackers
  • 1.5 cups vegetables, fresh, canned or frozen, cut bite-sized make a combination
  • 1 cup protein, cut bite-sized (ground beef, chicken, tuna, salmon)
  • 2 cups sauce, stirred (one can cream soup and 1/4 cup water or low-fat milk)
  • 1/2 tsp spices (try basil, oregano, garlic, parsely)
Instructions
In Skillet

  1. Combine all ingredients except topping in a large skillet.

  2. Bring to a boil. Then reduce heat to low. Cover and simmer until grains are tender, about 15-45 minutes. Stir occasionally and add liquid if too dry. Add topping before serving.

In Oven

  1. Preheat oven to 350 degrees.

  2. Combine all ingredients except topping in a casserole dish. Cover with aluminum foil and bake until grains are tender, about 50 to 60 minutes. Add topping and serve.