Black Bean Quinoa Quinoa is such a great choice for a whole grain option and is rich in essential vitamins and nutrients for the body. 1 tbsp olive oil1 jalapeño (diced)1 cup quinoa2 cup low-sodium vegetable broth1 cup corn kernels1 tsp chili powder½ tsp cumin1 15oz. can black beans ( no salt added , [...]
Tamales Tamales are made of corn dough that is filled with either meat or vegetables and then wrapped in a corn husk or banana leaf and steamed. Corn Husks (or tamales)Filling:1 russet potato (diced)2 carrots (diced)2 chicken breasts (cooked and shredded)1 tsp ground cumin1 tbsp olive oil1/4 onion (julienned)1 tsp salt and peperMasa:2.5 cup [...]
Fruit Salad 2 cups of orange segments (sliced)2 cups grapes (washed and cut in half)1 cup watermelon (cut in chunks)1 cup canned pears in 100% juice (drained – Fresh juice from 1 orange)1 tsp. of honey or agaveChopped or torn fresh mint Peel oranges and separate into segments.Slice the orange segments, cut grapes in [...]
Fruit Yogurt Dip 1 cup low-fat cream cheese (softened)½ cup nonfat vanilla yogurt¼ tsp. ground cinnamon1 tsp. honey Use a blender to mix cream cheese, nonfat vanilla yogurt, banana, honey, and cinnamon.Serve with cut-up fresh bananas, or any other fresh fruit such as grapes, or strawberries. Dessert, Side Dish, Snack
Homemade Sazón Seasoning 1 TBS ground coriander1 TBS ground cumin1 TBS achiote powder (or ground annatto seed)1 TBS ground or dried oregano1 TBS granulated garlic2 TSP salt2 TSP onion powder1 TSP – 1 Tsp black pepper Combine ingredients into a bowl and whisk until all spices are evenly mixed with no lumps.Store seasoning in [...]
Hearty Healthy Lentil Soup 1/2 pound French green lentils2 cups chopped yellow onions1 Tbsp. minced garlic1/4 cup good olive oil (plus additional for garnish)2 tsps. kosher salt1 tsp. freshly ground black pepper1 1/2 quarts low-sodium chicken or vegetable stock1 tsp. each dried thyme and cumin1 1/2 cups each medium-diced celery and carrots2 Tbsps. tomato [...]
Homemade Sofrito 1 bundle of cilantro1 bundle of culantro1 small yellow onion3 to 5 cloves of garlic5 to 6 small aji dulce peppers (may substitute with bell peppers)1 medium red bell pepper1 medium green bell pepper Be sure all herbs and peppers are well cleaned.Then, finely chop the garlic, onion, aji dulces and bell [...]
Key Lime Parfait 1 cup plain Greek nonfat yogurt1 tsp. honey1 key lime (zested)½ key lime (squeezed)¼ tsp. vanilla extract½ cup sliced fruit (strawberries, kiwi, melon, bananas, etc..)¼ cup chopped pecans (almonds or walnuts) Mix yogurt with honey, lime juice, lime zest and vanilla.Layer yogurt mixture with fruit in a bowl and top with [...]
Lemon Tuna Salad 2 cans tuna¼ cup plain Greek yogurt½ onion (diced)1 carrot (chopped)¼ apple (diced)2 celery stalks (chopped)½ tsp. garlic powder¼ tsp. black pepper2 Tbsps. lemon juice½ tsp. onion powder½ tsp. garlic powder Chop the apple, carrot, onion, and celery stalks, and add to a mixing bowl.Drain tuna and add it to the [...]
Lentil Chili 2 Tbsps. olive oil1 medium onion (chopped)1 large red bell pepper (chopped)5 garlic cloves (minced)4 tsps. chili powder1 16oz. bag of brown lentils1 8oz. can tomato sauce1 14.5oz. can diced tomatoes1 bay leaf2 32oz. cartons vegetable or chicken stock1/3 cup fresh cilantro (chopped)Salt and black pepper (to taste) In a large soup [...]
