Recipes RSS Feed
Warm Apple Oatmeal
11/14/2014
OatmealBurr, it is cold outside, but this “Warm Apple Oatmeal” will warm you up in the morning! It will also keep you full and satisfied with the addition of peanut butter or nuts for a heart healthy fat! Enjoy!

Ingredients
½ cup dry oats
½ cup skim or 1% milk
1 apple, cored and chopped
1 Tbsp peanut butter or 1/8 cup chopped walnuts

Preparation Instructions
1. Combine oats, milk and apple.
2. Heat in microwave for 1½ minutes.
3. Add peanut butter or walnuts. Mix and enjoy.
Salmon Pasta Bake
9/12/2014

Salmon BakeLooking for a quick and easy meal? This Salmon Pasta Bake is full of Omega 3’s, fiber, and calcium! Surprise your whole family, when you tell them it is made using yogurt! No salmon at home? Try subbing canned tuna or chicken.

Ingredients:
2 cups whole wheat penne pasta
2 medium green onions
1 (14½-ounce) can pink salmon in water
1 cup frozen peas
1 cup nonfat or low-fat plain yogurt
2 teaspoons dried dill or dried parsley
¼ teaspoon salt
¼ teaspoon ground black pepper
½ cup Parmesan cheese, grated

Directions:
1. Preheat oven to 400°F.
2. Boil the pasta according to package directions. Drain in a colander. Run under water until cool to the touch, to keep noodles from sticking together.
3. Rinse and finely chop green onions.
4. Drain canned salmon. In a large bowl, mix salmon, pasta, green onions, peas, yogurt, dill or parsley, salt, and black pepper.
5. Transfer pasta mixture to a 9-inch square baking dish.
6. Sprinkle Parmesan cheese over pasta mixture. Bake 25-30 minutes, until bubbling and golden.

Recipe and photo courtesy of Cooking Matters

Sweet Potato Fries
8/15/2014
Sweet Potato FriesSweet Potato Fries are all the rage these days! Packed with nutrients, like Vitamin A, this antioxidant rich food will leave you wanting more and more! You can find this delicious side in many restaurants now days, but they are typically fried instead of baked. Making this baked version at home will cut the fat, but definitely not the flavor! Enjoy!

Ingredients
4 medium sweet potatoes
1½ teaspoons paprika
½ teaspoon salt
¼ teaspoon ground black pepper
1⁄8 teaspoon cayenne pepper
1 Tablespoon canola oil
Non-stick cooking spray

Instructions
1. Preheat oven to 450°F.
2. Scrub and rinse sweet potatoes. Pat dry with a paper or kitchen towel.
3. Leaving skin on, cut sweet potatoes into thick French fry strips, about ½-inch wide.
4. In a large bowl, mix paprika, salt, ground black pepper, and cayenne pepper. Add oil. Blend with a fork until there are no lumps.
5. Add sweet potato strips to the bowl. Toss until they are coated on all sides.
6. Coat baking sheet with non-stick cooking spray. Place sweet potatoes in a single layer on the sheet.
7. Bake for 15 minutes. Turn fries over and bake another 10-15 minutes, or until fries are tender.

(Recipe & photo courtesy of Cooking Matters)
Tex-Mex Skillet
8/8/2014

Tex-Mex SkilletIf you are a fan of burrito bars, you will love this Tex Mex Skillet. This protein and fiber packed recipe is easy and versatile! Get creative, adding in your favorite ingredients and top it on lettuce, whole grain tortillas, baked tortilla chips, or rice! Include some festive toppings like low fat sour cream, salsa, avocado, and cilantro!

Ingredients
½ medium head lettuce
1 medium green bell pepper
1 large tomato
1 small jalapeño pepper
½ medium red onion
2 cloves garlic
2 ounces low-fat cheddar cheese
1 (15½-ounce) can black beans, no salt added
1 pound lean ground beef, chicken, or turkey
1 (12-ounce) bag frozen corn
½ cup water
¾ teaspoon chili powder
¼ teaspoon salt
¼ teaspoon ground cumin
Pinch ground black pepper
8 (6-inch) whole wheat flour tortillas

Instructions

1. Rinse lettuce, bell pepper, tomato, and jalapeño. Rinse and peel onion. Peel garlic.
2. Chop or shred lettuce into bitesize pieces. Mince garlic. Halve the jalapeño and bell peppers. Remove seeds with the tip of a knife. Dice peppers.
3. Over a small bowl, grate tomato and onion using the coarse side of a box grater. Collect all pulp and juices.
4. Grate cheddar cheese.
5. In a colander, drain and rinse beans.
6. In a large skillet over medium-high heat, cook meat, bell pepper, and garlic, until meat is lightly browned. Drain to remove fat.
7. Stir in frozen corn, beans, water, and spices. Bring mixture to a boil. Lower heat and cover. Simmer for 10 minutes, or until most liquid is gone.
8. While meat mixture is simmering, make a salsa. Add jalapeño and a pinch of salt to the grated tomato and onion. Stir and set aside.
9. Divide the meat mixture evenly among the 8 tortillas. Top each with grated cheese, salsa, and lettuce. Roll up and serve.

Recipe & photo courtesy Cooking Matters

Spinach Salad with Eggs
8/1/2014

Spinach Salad w/EggSkipping meat in some of your meals is a great way to save money on the grocery budget! This Spinach Salad with Eggs is a great meatless meal, full of vitamins, minerals, and fiber to keep you full and healthy! Enjoy!

Ingredients
6 cups fresh spinach
3 large eggs
1⁄3 cup dried cranberries
5/8 cup Parmesan cheese, grated
¼ cup canola oil1 Tablespoon vinegar (any type)
1 Tablespoon honey¼ teaspoon salt

Instructions
1. Wash and dry spinach. Remove stems. Tear leaves into bite-sized pieces.
2. In a medium pot, add eggs. Cover with cold water by one inch. Bring just to a boil. Cover and remove from heat right away. Let sit 15 minutes. Remove eggs. Plunge into cold water to help cool. This will make it easier to peel shells.
3. Peel and slice eggs. Chop slices.
4. In a large bowl, add spinach, eggs, and dried cranberries. Sprinkle cheese on top.
5. In a jar, add oil, vinegar, honey, and salt. Cover tightly with lid. Shake well.
6. Just before serving, drizzle dressing over salad. Toss to coat spinach leaves.

(Recipe and photo courtesy Cooking Matters)

Sweet Potato Shepherd's Pie
7/25/2014

Sweet Potato Shepard's PieHome cooking can be rich, flavorful, and packed with nutrients! Check out this amazing Sweet Potato Shepherd’s Pie. The use of sweet potatoes adds a touch of sweetness and tons of antioxidant power! Enjoy!

Ingredients
Topping
4 medium sweet potatoes (2 1/2 pounds total)
1/4 cup nonfat milk
1 1/2 teaspoon unsalted butter
1/2 teaspoon salt
1/8 teaspoon ground pepper

Filling
8 ounces mushrooms
1 small onion
3 cloves garlic
1 1/2 pounds
93% lean ground beef or turkey
1 teaspoon dried thyme leaves
1/4 cup all-purpose flour
1 (15-ounce) can reduced-sodium chicken broth or beef broth
3 Tablespoons Worcestershire sauce
1 cup fresh, frozen, or canned green peas
1/4 teaspoon salt
1/4 teaspoon ground pepper

Optional 
1/8 teaspoon ground cinnamon

1. Preheat oven to 450 degrees F. Coat a 9-inch baking dish with cooking spray.
2. Scrub potatoes and pierce several times with a fork. Place in a 9x13-inch baking pan and bake until soft, 45 minutes to 1 hour. Let cool while you make the filling.
3. While the sweet potatoes are baking, wash and slice mushrooms. Peel onion and garlic. Dice onion. Mince garlic.
4. While the sweet potatoes are cooling, in a large skillet over medium-high, cook beef or turkey, mushrooms and onion, crumbling the meat with a spatula or wooden spoon as it cooks, until the meat is no longer pink, about 30 minutes.
5. In a colander, drain off liquid and return to pan. Add thyme and garlic and cook for 30 seconds. Sprinkle with flour and stir to coat. Add broth and Worcestershire sauce and bring to a simmer. Cook until mixture thickens, 2 to 3 minutes. Stir in peas, salt and pepper. Transfer to the prepared baking dish.
6. Peel the cooled sweet potatoes and place in a medium bowl. Add milk, butter, cinnamon (if using), salt and pepper. Mash with a fork until smooth. Spread over the filling. Bake until hot and bubbling at the edges, 30 to 40 minutes. Let cool 10 minutes before serving.

(Recipe and photo courtesy Cooking Matters)

Homemade Granola
7/18/2014

granolaLooking for new breakfast ideas? This homemade granola is lower in sugar than typical store bought granola and it tastes delicious! Enjoy it with some creamy Greek yogurt for a protein and nutrient rich breakfast or snack!


Ingredients
4 Tablespoons honey
2 Tablespoons canola oil½ teaspoon ground cinnamon
2 cups old-fashioned rolled oats
4 Tablespoons sliced or chopped almonds
Non-stick cooking spray
½ cup dried fruit (raisins, cranberries, apricots, dates, or prunes)

Directions
Preheat oven to 350°F.
In a large bowl, add honey, oil, and cinnamon. Whisk with a fork.
Add oats and almonds. Stir until well-coated with honey mixture.
Coat a baking sheet with non-stick cooking spray. Spread oat mixture evenly onto sheet.
Bake until lightly browned, about 10–15 minutes. Stir every 5 minutes to cook evenly. Watch closely to be sure granola does not burn. Remove from oven. Let cool completely.
Transfer cooled granola to a medium bowl. Stir in dried fruit.
(Recipe and photo courtesy Cooking Matters)

Baked Flaked Fish with Tartar Sauce
7/11/2014

Baked Fish w/Tarter SauceWho needs fried fish, when you can have baked fish that tastes even better! This delicious Baked Flaked Fish is the perfect alternative to fried fish, with only 260 calories per serving! Pair it with some low-fat tartar sauce (recipe included), and some grilled veggies and you have a wonderful meal! Enjoy!

Ingredients
Fish:

2 pounds fish fillets, such as tilapiaor haddock
4¼ cups cornflakes cereal
⅓ cup whole wheat flour
½ teaspoon salt
¼ teaspoon ground black pepper
2 large eggs
¼ cup nonfat milk
Non-stick cooking spray

Tartar Sauce:
½ medium lemon
½ cup low-fat mayonnaise
½ cup plain nonfat yogurt
3 Tablespoons sweet pickle relish¼ teaspoon ground black pepper

Directions:
Preheat oven to 375°F.
Cut fillets into 8 roughly even-size pieces.
In a medium bowl, crush cornflakes.
In a second medium bowl, mix flour, salt, and black pepper.
In a third medium bowl, add eggs and milk.
Beat with a fork.Dip each fish piece into flour, then egg mixture, then cornflakes.
Each piece should be fully coated with flakes.
Coat baking sheet with non-stick cooking spray.
Place fish pieces on sheet, evenly spaced.
Spray pieces lightly with cooking spray.
Bake until fish flakes easily with a fork, about 15–20 minutes.

While fish cooks, prepare tartar sauce.
Rinse lemon. In a small bowl, squeeze juice.
Discard seeds.In a second small bowl, add mayonnaise and yogurt.
Whisk with a fork until smooth.
Add relish, black pepper, and 2 teaspoons lemon juice.
Stir until combined.
When fish is cooked, serve immediately.
Add a dollop of tartar sauce on top or serve on the side.
(Recipe and photo courtesy of Cooking Matters)

Cranberry Walnut Coleslaw
7/3/2014

ColeslawLooking for a side dish for the July 4th festivities? Check out this Cranberry Walnut Coleslaw! This recipe is light and tangy with a touch of sweetness, and it is full of omega-3’s, Vitamin A, and fiber! Enjoy!

Ingredients:
1 (1-pound) head cabbage
3 medium carrots
1 cup walnuts
1/3 cup cider vinegar
¼ cup canola oil
1 Tablespoon sugar
1 teaspoon celery seed
¼ teaspoon salt
1 cup dried cranberries

Directions:
1.  Rinse cabbage and carrots. Thinly slice cabbage. Peel and grate carrots. 
2.  Chop walnuts.
3.  In a large bowl, use a fork to whisk together vinegar, oil, sugar, celery seed, and salt. Add cabbage, carrots, walnuts, and cranberries. Toss to mix well.
(Recipe & photo courtesy of Cooking Matters)

Chocolate Strawberry French Toast
6/27/2014

Chocolate Strawberry French ToastFrench toast is a delicious morning treat but it can be packed with calories and sugar, especially when eaten out. This homemade, Chocolate-Strawberry French Toast is sure to satisfy that breakfast sweet tooth while filling you up on whole grains, protein, fiber, and Vitamin C! Just a small amount of syrup (or none at all) goes a long way with the addition of cocoa powder and strawberries! Enjoy!

Ingredients:
8 medium strawberries
3 Tablespoons unsweetened cocoa powder
2 Tablespoons sugar
1 large egg
½ cup low-fat milk
1 teaspoon ground cinnamon
Non-stick cooking spray
4 slices whole wheat bread

Directions:
1. Rinse strawberries. Cut off leafy tops. Slice ⅛-inch thick.
2. In a small bowl, whisk cocoa powder and sugar together with a fork. Set aside.
3. In a second small bowl, beat egg with a fork until well blended.
4. Add milk and cinnamon to egg. Beat about 1 minute more.
5. Coat medium skillet with non-stick cooking spray. Heat over medium heat.
6. Dip one piece of bread in egg mixture. Flip to coat both sides. Remove from egg mixture, shaking off any excess egg coating. Place quickly in hot skillet. Cook until golden brown, about 2–3 minutes per side. Remove from pan.
7. Repeat steps 5 and 6 until each piece of bread has been cooked.
8. Top each piece of bread with 3 Tablespoons sliced strawberries. Dust generously with cocoa mixture.
(Recipe & photo courtesy of Cooking Matters)

Chocolate Chip Yogurt Cookies
6/20/2014

Chocolate Chip Yogurt CookiesSearching for a new spin on the old chocolate chip cookie recipe?  Try these Chocolate Chip Yogurt Cookies, which contain no eggs.

Ingredients:
1⁄2 cup sugar
1⁄2 cup brown sugar (firmly packed)
1⁄2 cup light butter
1⁄2 cup yogurt (non-fat, plain)
1 1⁄2 teaspoon vanilla
3⁄4 cups flour (all-purpose)
1 cupflour (whole wheat)
1⁄2 teaspoon baking soda
1⁄2 cup chocolate chips (miniature, or carob chips)

Instructions
1. Heat oven to 375º F.
2. In a large bowl combine sugar, brown sugar and light butter; beat until light and fluffy.
3. Add yogurt and vanilla; blend well. Stir in flour and baking soda; mix well. Stir in chocolate chips.
4. Drop dough by rounded teaspoonfuls 2 inches apart onto un-greased cookie sheets. Bake at 375º F for 8 to 12 minutes or until light and golden brown.
5. Cool 1 minute, remove from cookie sheets.
(Recipe from SNAP-ED Connection)

Mozz Tots
6/13/2014
Mozz TotsLooking for a quick, tasty appetizer?  Try these Mozz Tots, which are mini cheesesticks!

Ingredients:
12 ounces mozzarella string cheese (fat-free)
1⁄2 cup milk (1% low fat)
1⁄2 teaspoon oregano (dried)
1⁄2 teaspoon basil (dried)
1⁄2 cup bread crumbs
1⁄2 cup marinara sauce (prepared, warmed) cooking spray (non-stick)

Directions:
1. Wash hands with warm water and soap.
2. Preheat oven to 350°.
3. Line a baking sheet with foil and spray lightly with cooking spray.
4. Remove cheese from package and cut into bite size pieces.
5. In a small non-stick skillet mix oregano and basil with bread crumbs.
6. Cook over medium heat, stirring occasionally until crumbs are lightly browned, about 5 minutes.
7. Dip each piece of cheese in milk and then into toasted bread crumbs, coating completely.
8. Place on baking sheet about 1 1/2 inches apart.
9. Spray string cheese lightly with non-stick cooking spray.
10. Bake 5-6 minutes or until heated through. (cheese may melt slightly and lose shape. Simply press it back into place).
11. Dip in warmed marinara sauce and enjoy.
(Recipe courtesy of SNAP-Ed Connection)
Turkey Tacos
6/6/2014
Turkey TacosThis is a “participant favorite” recipe that we make in some of our Cooking Matters classes. Everyone loves a good Mexican restaurant, but nothing is better than a fresh made Mexican meal at home. With added veggies, these tacos are delicious, filling, and nutrient rich! Everyone loves them!
Recipe adapted and modified from Share Our Strength's Cooking Matters

Ingredients:
•1 medium zucchini
•2 cups fresh spinach
•1 cup fresh cilantro (optional)
•1 (15.5 oz.) can chopped tomatoes (no salt added)
•1 (15.5 oz.) can black beans (no salt added) 
•1 pound lean ground turkey
•1 Tbsp. chili powder
•1 tsp. garlic powder
•1 tsp. cumin 
•1 tsp. dried oregano 
•1/2 tsp salt
•1/2 tsp black pepper
•100% whole wheat tortillas, taco shells, corn tortillas, or lettuce 

Directions:
1.Rinse and grate the zucchini.
2.Drain and rinse black beans.
3.Rinse spinach 
4.Heat non-stick skillet over medium heat and spray with cooking spray.  Add turkey and brown.
5.Add veggies, beans, canned tomatoes, and all seasonings. Stir well.
6.Reduce heat to medium and cook until thickened (about 20 minutes).
7.Serve in whole wheat tortillas, corn tortillas, taco shells, lettuce wraps, or on salad.
8.Top with low-fat cheese. Avocado, and chopped tomatoes!
Whole Wheat Biscuits
5/30/2014
Craving biscuits? Although they are delicious, most biscuits are full of fat and calories. These Whole Wheat Biscuits are a wonderful substitution to the traditional biscuit, and much better for you. Top them with fresh preserves, nut butter, or cut them in half and fill with an egg and turkey bacon! Happy biscuit eating!

 Ingredients:
•2 cups whole wheat flour
•1/4 c. powdered milk
•1/2 tsp salt
•4 tsp baking powder:
•1/3 c. Canola oil
•3/4 c. fat free plain yogurt (Greek yogurt works too!)

Directions:
1.Mix dry ingredients together, and then add the canola oil and yogurt.
2.Knead together until combined well. 
3.Put the dough on a floured surface and roll into balls and shape (can use a cookie cutter).
4.Bake at 450 degrees for 8-10 minutes.

 

Cinnamon Apple Delight Salad
5/22/2014
Cinnamon Apple Delight SaladLooking for a healthy side dish for your Memorial Day festivities? This Cinnamon Apple Delight Salad is just what you need.  Enjoy a serving or two of this and you will be getting a hefty dose of fiber, Omega-3’s, protein, and Vitamin C! Happy grilling!

•2 large granny Smith Apples
•2 large Red Delicious Apples
•½ cup raisins or dried cranberries (or both)
•1.5 cups Plain Greek Yogurt or Apple Cinnamon Greek Yogurt
•½ cup chopped walnuts
•2 Tbsp.-¼ cup honey (to taste)
•½ tsp cinnamon

1.Rinse and cut apples into 1-inch pieces.
2.Add apples, yogurt, walnuts, and dried fruit to a large bowl.
3.Combine and drizzle with honey and cinnamon.
4.Enjoy!
 
Lean Meat Quinoa Balls
5/14/2014
Quinoa BallsMeatballs are delicious, but can be high in fat and calories! These heart-healthy Lean Meat Quinoa Balls can be eaten guilt free! Full of protein, vitamin A, and whole grains; these meatballs will leave your tummy and your waistline happy! Add to your favorite spaghetti, Italian dish, or eat on top of a fresh salad. Enjoy!

Ingredients:
•1 package extra lean ground beef or turkey (such as 93/7 or 96/4)
•¾ cup cooked Quinoa
•¼ c shredded or chopped carrots
•1 small chopped onion
•2 cloves chopped garlic
•2 large egg whites
•1 tbsp. low sodium soy sauce
•2 tbsp. ketchup 
•¼ tsp dried oregano
•¼ tsp dried thyme
•Salt and pepper 

Directions:
1.Preheat oven to 500 degrees
2.Line a baking sheet with foil and spray with non-stick cooking spray
3.Mix all ingredients in a bowl and roll into about 18 balls
4.Roast for about 15 minutes or until lightly brown on top and no pink in center (watch them after 10 to see how they look)
Spinach Strawberry Salad
5/8/2014
Spinach Strawberry SaladIt is Farmers Market season and you are sure to find the ingredients in this “powerhouse” salad at your local farmers market! Rich in healthy fat and Vitamins A, C, and K, this salad is not only beautiful, but very nutritious! Top it with some Rotisserie chicken or grilled salmon for added protein! Enjoy!

Ingredients:
•6 cups  spinach and/or kale (washed)
•One pint sliced strawberries (washed)
•¼ cup chopped walnuts ( or nut of choice)
•½ red onion, sliced
•1 avocado, cubed

Directions:
1.Mix all ingredients in large bowl!
2.Enjoy!

Honey Balsamic Dressing
Ingredients:
•½ cup Extra Virgin Olive Oil
•1 Tbsp. local honey
•¼ cup balsamic vinegar
•¼ tsp dry mustard 
•¼ tsp garlic powder or one large clove, minced
•¼ tsp salt

Directions:
1.Combine all ingredients and whisk until mixed!
2.Enjoy!
 
Garbanzo Bean Chocolate Chip Cookies
5/2/2014
Garbanzo Bean Chocolate Chip CookiesCraving cookies? You will not even realize you are eating beans when you try these delicious chocolate chip cookies. Garbanzo beans, also known as chickpeas, are packed with fiber, protein, and vitamins like folate! You can pick up garbanzo bean flour at the grocery store, but you can also make your own! Simply grind (very finely) about two cups of garbanzo beans at a time in a food processor or blender. Enjoy!

•1.5 cups garbanzo bean flour (you can also make your own by finely grinding beans in food processor or blender)
•1 tsp baking soda
•1 tsp salt
•1/2 tsp xanthan gum
•1.5 cups brown sugar or equivalent form of sugar substitute of choice
•3/4 cup applesauce (no sugar added)
•1/4 cup canola or coconut oil
•2 tsp Vanilla
•2 eggs
•3/4 cup chocolate chips 

1. Mix dry ingredients 
2. Mix wet ingredients 
3. Stir together and spoon tablespoon sized portions on to sprayed cookie sheet 
4. Bake at 375 degrees for about 10-12 minutes  (makes about 24 cookies)
 
Cranberry Walnut Banana Bread
4/24/2014
Cranberry Walnut BreadThis lightly sweet bread is perfect for an on the go breakfast or snack! Not only is it whole grain, but it is full of healthy fats, like Omega-3‘s to keep your heart healthy! Make it up and freeze it in slices so all you have to do is pop it in the microwave or toaster for breakfast! Top with almond butter or serve with eggs for some extra protein! Enjoy!


•2- 2.5 large bananas mashed
•1/2 c. sugar
•1/4 c. EVOO (extra virgin olive oil or canola oil)
•1- large egg, and 1- large egg white
•1  3/4 c. whole wheat flour
•1 tsp. baking powder
•3/4 tsp baking soda
•1/2 tsp salt
•1/2 c. Craisins (or raisins)
•1/4 c. walnuts (chopped) (or any nut)

1. Preheat oven to 350 degrees
2. Combine bananas, sugar, olive oil, and eggs in a large bowl and whisk until smooth
3. Whisk flour, baking powder, baking soda, and salt in a separate bowl
4. Add flour mixture to banana mixture and stir until moist
5. Fold in Craisins and walnuts
6. Spread into a sprayed loaf pan
7. Bake for about 40 minutes
Whole Wheat Soft Pretzels
4/17/2014
Whole Wheat PretzelsLooking for a fun activity to do with the kids after the Easter Egg Hunt is over? These Whole Wheat Soft Pretzels are not only a nutritious snack, but a perfect way to get kids in the kitchen! Studies show that the more involved children are in the preparation of meals, the more likely they are to try them! The whole family can get creative together molding these twisty pretzels into Easter shapes (get colorful by topping with strawberry cream cheese and Easter colored sprinkles!)

Ingredients:
•1 cup all-purpose flour
•1 cup whole wheat flour
•1/2 package active dry yeast
•1/2 tsp salt
•2/3 c. hot water (120-130 degrees)
•1.5 Tablespoons vegetable oil
•1.5 teaspoons  honey or sugar 
•water spritzer
•Topping options: cinnamon, sugar, nut-butter, strawberry cream cheese, poppy or sesame seeds, salt, or sprinkles (get creative!)

Directions:
1. Preheat oven to 425 degrees.
2. Mix half of each of the flours with the yeast and salt.
3. Add the hot water, oil, and honey/sugar and beat for 3-4 minutes with a spoon.
4. Add the remainder of the flour to make a soft dough (may need to add a little more hot water if it is to dry).
5. Separate the dough into portions and knead until smooth.
6. Shape the dough into whatever pretzel shapes you want.
7.  Cook until lightly brown and soft.  On average, about 6-8 minutes.
No-Bake Power Bites
4/11/2014
No-Bake Power BItesForget spending money on overpriced energy bars! This super quick and cost efficient recipe is perfect for snacks and even breakfast! Full of flax, these omega 3 (the good fat) and fiber rich bites will keep you satisfied and happy! When we do not have healthy snacks on hand we tend to grab whatever we can find. These are a great solution to mindless snacking and skipping breakfast. Just make them up on the weekend and they will keep in the refrigerator for up to a week and the freezer for one month.

•1 cup rolled oats (dry)
•½ cup ground flax seed
•1/3 cup honey, agave, or maple syrup
•½ cup natural peanut butter (or any nut butter)
•½ cup-1 cup of unsweetened coconut flakes
•¼ cup chocolate chips ( you can also get creative and use other add-ins)
•Dash of salt

1. Mix peanut butter, honey and vanilla in a small bowl.
2. In a separate bowl, mix all the dry ingredients.
3. Combine all ingredients and let chill in the refrigerator for about 30 minutes.
4. Once chilled, roll into balls (approximately 12-16).
5. Store in refrigerator or freezer.
 
Hearty Breakfast Burritos
4/4/2014
Healthy Breakfast BurritoThis is a breakfast burrito that we make in some of our Cooking Matters classes. It is full of protein, fiber, and vitamin C. If you find yourself driving through fast food for breakfast; try cooking breakfast burritos in bulk on Sunday night. Just make them up, roll them in parchment paper, and pop them in the freezer. All you have to do is zap them in the microwave in the morning. This is much healthier than fast food !

•3 green onions- chopped
•1 medium green bell pepper- diced
•1 medium garlic clove - minced
•1 (15 .5 oz) can black beans
•1 tsp canola oil
•4 large eggs (or 8 egg whites)
•1 tsp cumin
•1/2 tsp salt
•1/8 tsp black pepper
•4- 100% whole wheat tortillas
•4 oz  low fat cheese

1. Chop veggies
2. Drain and rinse black beans
3. Heat canola oil in skillet on medium heat  
4. Crack eggs in small bowl, add seasoning, and beat
5. Add veggies, and beans to the skillet and sauté until soft (about 3 minutes)
6. Pour eggs over veggies in pan
7. Turn heat down to medium-low, and stir until eggs are firm (about 3-5 minutes)
8. Spoon mixture into tortillas and add cheese
9. Enjoy or roll in parchment paper and freeze for later
 

  Feeding Texas  BBB Accredited Charity