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Recipe Box

Simple, healthy recipes from our Nutrition Education team.

Arranged by the main ingredient. Recipes are in English and Spanish.

Apple

Apples are a great source of dietary fiber, which will keep you feeling full longer.
Apple, Beet and Carrot Salad
Apple Crisp
Apple Carrot Slaw
Apple Kale Salad
Apple and Pear Stir Fry
Apple Raisin Saute
Cranberry Apple Kale Salad
Green Apple & Beet Salad
Homemade Apple Oatmeal
Northwest Apple Salad
Sauteed Apples or Pears
Overnight Oats and Sauteed Apples [Video tutorial]

Asparagus

Asparagus is high in vitamins A and C which can help support your immune system.
Asparagus Pepper Stir Fry [Video tutorial in English and Spanish]
Creamy Asparagus Soup [Video tutorial in English and Spanish]
Farro Salad
Grilled Asparagus
Sautéed Asparagus

Avocado

Avocados are a great source of healthy fat, which are linked to improving heart health.
Avocado Salad
Avocado Egg Salad
Avocado Waldorf Salad
Baby Corn and Avocado Salad
Cantaloupe and Avocado Salad
Chilled Cucumber and Avocado Soup
No-Cook Chocolate Pudding [Video tutorial in English and Spanish]
Radish & Avocado Sandwiches

Bananas

Bananas are a great source of potassium, which can help manage blood pressure.

Banana Bites
Banana Raspberry Ice Cream
No-Cook Chocolate Pudding [Video tutorial in English and Spanish]
Oatmeal Raisin Cookie
Peanut Butter and Banana Quesadilla
Strawberry-Banana Cheesecake Parfaits

Beans & Legumes

Beans are packed with fiber, protein, and iron to keep you feeling full and provide lasting energy.
3 Bean and Tuna Salad
Black Bean Taquitos
Creamy White Bean Puree
Escarole with Beans and Pasta [Video tutorial]
Panzanella Salad
Pineapple Salsa [Video tutorial]
White Bean Chili
White Bean Lettuce Wraps
Vegetarian Buffalo “Chicken” Dip

Beets

Beets are an excellent source of folate, key for cell growth, metabolism, and for pregnant women.
Beet Greens and Swiss Chard Rice [Video tutorial in English and Spanish]
Beet Salad with Cilantro
Beet Salad with Toasted Walnuts
Carrot Beet Burger
Green Apple & Beet Salad [Video tutorial]
Raw Beet Salad
Roasted Beets with Balsamic Vinaigrette [Video tutorial]
Roasted Fennel & Beet Salad
Salad with Beet Dressing
Sautéed Beet Greens over Whole Wheat Pasta
Spiced Beets

Berries

Blueberries contain vitamin A, which is good for healthy eyes and skin.
Blueberry Thyme Fruit Salad
Chocolate Berry French Toast [Video tutorial in English and Spanish]
Cranberry Applesauce
Cranberry and Mixed Fruit Relish
Fruit Kabobs
Raspberry Black Tea
Raspberry Lemonade
Strawberry Banana Cheesecake Parfaits [Video tutorial]

Beverages

There are a number of benefits from consuming smoothies: they increase fiber intake, boost in Vitamin C levels, and may help with conditions like high blood pressure.
Apple Cider
Fruit Punch
Green Juice
Mango Lassi
Oat Milk
Pumpkin Lassi
Raspberry Black Tea
Raspberry Lemonade
Build a Smoothie
Turmeric Latte
Unsweetened Vanilla Almond Milk

Broccoli

Broccoli contains vitamin C, which is good for fighting colds and healing cuts.
Broccoli Cheddar Hash Brown Egg Cups
Broccoli Chickpea Dip
Broccoli Potato Soup
Broccoli Stem Salad [Video tutorial in English and Spanish]
Broccoli Stir-Fry [Video tutorial]
Garlic Broccoli Sauté

Cabbage

Cabbage has been shown to reduce the risk of certain types of cancer.
Asian Cabbage Sauté
Carrot, Potato and Cabbage Soup
Confetti Slaw with Poppy Seed Dressing
One-Pot Fried Cabbage & Sausage [Video tutorial]
Red Cabbage Chips
Sautéed Baby Bok Choy
Stewed Cabbage
Stuffed Cabbage
Winter Borscht [Video tutorial]

Carrot

Carrots contain vitamin A, which is good for healthy eyes and skin.
Carrot and Apple Salad
Carrot Beet Burger
Carrot and Chickpea Soup
Carrot, Potato, and Cabbage Soup
Carrot “Smoked Salmon”
Carrot and Zucchini Stir Fry [Video tutorial]
Grilled Carrots

Cauliflower

Cauliflower is a cruciferous vegetable that is naturally high in B-vitamins. It also contains fiber
to enhance weight loss and digestion, choline that is essential for learning and memory, and
many other important nutrients.
Cauliflower Rice Stuffed Peppers
Cauliflower Wings
Chimichurri Cauliflower Steak Over Creamy White Bean Puree
Cream of Cauliflower Soup
Grilled Cauliflower Steaks
Pineapple Cashew Cauliflower Rice

Corn

Corn contains fiber, which helps to keep you regular.
3 Can Corn Chili
Balsamic Zucchini Corn Salad [Video tutorial]
Corn and Tomato Salsa
Creamy Corn Soup
Raw Corn Salad
Roasted Corn on the Cob
Succotash

Cucumber

Cucumbers have about 96% water and can help you stay hydrated!
Asian Cucumber Salad
Chilled Cucumber and Avocado Soup
Crunchy Cucumber and Radish Salad
Plum Cucumber Salad [Video tutorial]
Sweet and Spicy Cucumbers
Watermelon Cucumber Soup

Desserts

Dates are rich and fiber and can help keep your gut healthy.
Apple Crisp
Fruit Kabobs
Date Snickers Bar
Greek Yogurt Blueberry Muffin Tops
Magic Bar
No-Cook Chocolate Pudding [Video tutorial in English and Spanish]
Strawberry Banana Cheesecake Parfaits

Dips & Dressings

A variety of fruits and veggies add flavor, vitamins, and antioxidants, which help fight disease.
Black Bean and Fruit Salsa
Chimichurri
Homemade Balsamic Vinaigrette
Pineapple Salsa [Video Tutorial]
Protein Meringue
Simple Dressing
Vegan Cashew “Cream“
Vegetarian Buffalo “Chicken” Dip
White Bean Dip

Eggplant

Eggplant is a nutrient-dense food, offering fiber, vitamins, minerals, and antioxidants, particularly manganese and potassium.
Boronía
No-Fry Eggplant Parmesan Stacks [Video tutorial in English and Spanish]
Ratatouille
Sautéed Eggplant with Basil

Eggs

Eggs are a source of protein.
Avocado Egg Salad
Broccoli Cheddar Egg Cups
Egg Burritos
Feta Spinach Quiche

Grains

Whole grains include dietary fiber, iron, and many B vitamins.
Beet Greens and Swiss Chard Rice [Video tutorial in English and Spanish]
Chocolate Berry French Toast [Video tutorial in English and Spanish]
Cottage Cheese Pasta [Video tutorial in English and Spanish]
Grilled Veggie Pasta Salad
Oatmeal Raisin Cookies [Video tutorial]
Quinoa Salad
Healthy Mac & Cheese
Coconut Rice
Butter Bean Pesto Pasta
Garlic Chili Noodles
Low-Fat Baked Ziti

Leafy Greens

Dark green leafy vegetables contain high levels of fiber, iron, magnesium, potassium and calcium.
Beet Greens and Swiss Chard Rice [Video tutorial in English and Spanish]
Butter Bean Pesto Pasta
Escarole with Beans and Pasta
Salad Delight with Balsamic Vinaigrette
Sautéed Beet Greens over Whole Wheat Pasta
Spinach Corn Casserole

Lentils

Lentils are a good source of plant-based protein, potassium and iron.
Couscous Lentil Salad
Latin Lentil Salad
Lentil Nut “Meatballs”
Roasted Corn & Lentil Salad

Melons

Melons contain vitamin A, which is good for healthy eyes and skin.
Cantaloupe and Avocado Salad
Cantaloupe Salsa
Cantaloupe, Tomato and Basil Salad
Watermelon Black Bean Salsa
Watermelon Cucumber Soup
Watermelon Feta Salad

Parsnips

Parsnips are a great source of potassium, which is a micronutrient that can help reduce
blood pressure.
Parsnip Soup
Potato Parsnip Soup
Roasted Parsnips
Sweet Parsnip Mash
Warm Parsnips and Carrot Ribbons

Plantains

Plantains are rich in potassium, which is an essential mineral that regulates your heartbeat
and enables your muscles to function normally.
Boronía
Sweet Plantain Soup [Video tutorial in English and Spanish]

Potato

Potatoes contain a lot of potassium which is important for
maintaining bone health.
Carrot, Potato and Cabbage Soup
Potato-Leek Soup
Smashed Potatoes with Kale [Video tutorial]
Roasted Potatoes with Fennel

Protein

Tuna is an excellent source of B12, which is essential for producing new red blood cells.
3 Bean and Tuna Salad
Cottage Cheese Pasta [Video tutorial in English and Spanish]
Jen’s Salad
Jen’s Tuna Salad Wrap
Lime and Cilantro Chicken Soup
Risotto with Peas and Chicken Sausage
Salmon Chickpea Cakes
Salmon Patties
Shrimp Corn Chowder
Tuna Melt [Video tutorial in English and Spanish]
White Chicken Chili
Zucchini Chicken Meatballs

Squash

Squash is rich in Vitamin A, which promotes good vision.
Balsamic Zucchini Corn Salad [Video tutorials in English and Spanish]
Butternut Squash Hash
Butternut Squash Lasagna
Grilled Zucchini
Maple Glazed Sweet Potato and Squash
Maple Sweet Potato and Squash Cornbread
Parmesan Roasted Acorn Squash [Video tutorial]
Pumpkin Soup
Roasted Butternut Squash Soup [Video tutorial]
Spaghetti Squash with Mushrooms and Cheese [Video tutorial]
Spiced Pumpkin Balls

Sweet Potato

Sweet potatoes contain vitamin A, which is good for healthy eyes and skin.
Lentil Nut Meatballs
Maple Glazed Sweet Potato and Squash [Video tutorial]
Maple Sweet Potato and Squash Cornbread [Video tutorial]
Orange Spiced Sweet Potatoes
Sweet Potato and Red Bean Chili
Sweet Potato Hash [Video tutorial]
Sweet Potato Pancakes [Video tutorial]
Sweet Potato Quesadillas

Tomato

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
Butter Bean Pesto Pasta
Farro Salad [Video tutorials in English and Spanish]
Homemade Tomato Pasta Sauce
Mini Pizzas
Panzanella Salad
Succotash
Tomato and Watermelon Salad, and Balsamic Basil Corn Salad

Yogurt

Eating or drinking dairy products offers health benefits, like building and maintaining strong bones.
Fruit Kabobs
Strawberry Banana Cheesecake Parfaits [Video tutorial]
Yogurt Parfaits

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