Category: Recipes

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.

Berry Blast Off

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Berry Parfait

Image Source/ Recipe Source: www.foodhero.com

Course: Snack
Servings: 4 cups
Calories: 150 kcal
Ingredients
  • 1 cup sliced strawberries
  • 1 cup low-fat granola
  • 1 cup blueberries or other fruit
  • 1 cup plan, low-fat yogurt
Instructions

  1. Get out four small glasses. Wash all fruit.

  2. Divide the strawberries among the glasses.

  3. Sprinkle granola over the strawberries.

  4. Divide blueberries and place on top of granola.

  5. Spoon the yogurt on top of the blueberries.

  6. Enjoy! Refrigerate leftovers within 2 hours.

Recipe Video

Recipe Notes
  • Substitute any frozen, canned/drained, or fresh chopped fruit for strawberries and blueberries.

Recipe courtesy Foodhero.org

Split Pea Soup

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Split Pea Soup
Prep Time
15 mins
Cook Time
2 hrs
 

Recipe/Image Source: All Recipes

Keyword: Entrée, Soup
Ingredients
  • 2 1/4 cups dried split peas
  • 2 quarts cold water
  • 1 1/2 pounds ham bone
  • 2 onions thinly sliced
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 pinch dried parsley (or other dried herb)
  • 3 stalks celery chopped
  • 3 carrots chopped
  • 1 potato diced
Instructions
  1. In a large stock pot, cover peas with 2 quarts cold water and soak overnight. If you need a faster method, simmer the peas gently for 2 minutes, and then soak for l hour.

  2. Once peas are soaked, add ham bone, onion, salt, pepper and parsley (or other herb). Cover, bring to boil and then simmer for 1 1/2 hours, stirring occasionally.

  3. Remove bone; cut off meat, dice and return meat to soup. Add celery, carrots and potatoes. Cook slowly, uncovered for 30 to 40 minutes, or until vegetables are tender.

Recipe Video