Roasted Bok Choy ounces baby bok choy (cut in half lengthwise)2 tbsp olive oilblack pepper (ground, to taste)1 tsp sesame oil1 tsp soy sauce1 tsp red wine vinegar1 tsp sugar1 tsp sesame seeds (toasted) Preheat oven to 400 F.Place bok choy on a rimmed baking sheet. Drizzle with olive oil and a few grinds [...]
Garlic Bok Choy 1 tbsp vegetable oil5 cloves garlic (minced)2 shallots (large, minced)2 lbs baby bok choy (halved or quartered)2 tbsp soy sauce1 tsp sesame oil1 tsp crushed red pepper (optional) Add the oil to a large wok or skillet over medium-high heat. Swirl to coat the entire surface of the pan. Add the [...]
Peanut Butter Banana Wrap 1 tbsp Peanut Butter½ Banana¼ tsp cinnamonWhole wheat tortilla Spread the peanut butter onto the whole wheat tortilla.Slice up the banana and place slices on top of the peanut butter covered tortilla.Sprinkle the peanut butter covered tortilla with cinnamon.Roll up tortilla to eat, cut into four samples if sharing!Enjoy! Bananas-Go-English.pdf [...]
Pomegranate and Spinach Salad A refreshing fruit and vegetable salad 4 cup fresh baby spinach1/2 cup pomegranate arils (seeds)1/4 cup crumbled feta cheese1/4 cup chopped walnuts or pecans2 tbsp Balsamic vinegar2 tbsp Olive oil1 tsp Dijon mustard1 tsp honeysalt and pepper (to taste) In a large salad bowl, combine the spinach, pomegranate arils, feta [...]
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 , [...]
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 [...]
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 [...]
