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 [...]
Pineapple Chicken 2 large chicken breast (cubed or ground chicken)1 cup canned pineapple (diced and drained)1 Tbsp. olive or sesame oil2 Tbsps. ketchup2 Tbsps. soy sauce or coconut aminos2 Tbsps. honey2 tsps. orange juice1/4 tsp. powdered garlic1/4 tsp. powdered ginger Combine ketchup, soy sauce, honey, orange juice, garlic and ginger in a small bowl [...]
Pineapple Mango Fizz 4 cups 100% pineapple mango juice4 cups seltzer water or club sodajuice of 2 limesfresh basil leavesFresh sage leaves In a large pitcher, mix pineapple mango juice with seltzer waterRinse limes and cut in half. Squeeze juice from each half into the pitcher.Add 2-4 basil and sage leavesMix very well before [...]
Pizza Quesadilla 1/4 cup part-skim mozzarella cheese1/4 cup of spinach8 pieces of turkey pepperoni1/2 cup pizza sauce or plain tomato sauceOther pizza ingredients optional Heat pan or electric skillet to medium high heat.Add tortilla to skillet and warm for about 10 seconds.Top with cheese, spinach, and pepperoni and fold the tortilla in half.Cook 3-5 [...]
Protein Energy Bites ⅓ cup of peanut butter⅓ cup of honey½ cup nonfat dry milk4 graham cracker squares (crushed)½ cup rolled oats¼ cup of mini chocolate chips Wash your hands and clean your cooking area.In a large bowl, mix together peanut butter, nonfat dry milk, and honey.Add graham crackers, oats, and chocolate chips with [...]
Stewed Okra with Tomatoes 1 pound fresh okra (trimmed and peeled)1 large onion (coarsely chopped)1 bell pepper (seeds removed and coarsely chopped)1 can of diced tomato (15oz.)1 cup tomato sauce1 tsp. salt1/2 tsp. black pepper2 cloves of garlic (minced)1 Tbsp. olive oil Heat oil in a saucepan over medium heat.Add chopped onion and bell [...]
Very Berry Smoothie ½ cup strawberries (frozen)½ cup blueberries (frozen)1/4 cup raspberries (frozen)1 banana1 cup almond (or reduced fat dairy milk)1/4 teaspoon ground cinnamon1/8 teaspoon ground nutmeg1 teaspoon raw honey (optional) Combine all ingredients into a blender.Blend until all ingredients combine to form one, even consistency.Enjoy! Bananas-Go-English.pdf Bananas-Go-Mandarin.pdf Bananas-Go-Spanish.pdf Bananas-Go-Vietnamese.pdf Drinks [...]
