Recipies
Visit the USDA website for nutrition information, and more recipes using USDA commodities.
Prep time: 30 minutes
Serving size: 1 ½ cup Serves: 4
Ingredients
23-0z V8 juice Garlic powder, to taste
1 tsp sugar, opt.
1 cup corn, optional
1 Tbsp lemon juice
1 cup cooked beans, optional
1/2 tsp salt, optional 1 c. cooked meat, optional
1 Tbsp olive oil
1 1/2 tomatoes, chopped
1/2 red bell pepper, chopped
1/2 cup carrot, shredded
½ cup celery, diced
1/2 onion, diced
Directions
1. Mix V8 juice, sugar, lemon juice, salt, olive oil, tomatoes, bell pepper, carrots, celery, onion and garlic powder in a large pot.
2. Set heat to medium on stove top. Bring to boil. Then cover with lid and turn heat to low. Cook until vegetables are tender (may take 10-15 minutes).
Source: Harvest Time; South Plains Food Bank, Modified by: Sonia Coyle and Martha Junca
Make a soy milk-fruit smoothie for a snack or breakfast
Prep time: 15 minutes
Serving size: 1 cup Serves 6
Ingredients
1 cup of sliced ripe banana
1 cup seasonal fresh fruit (strawberries, blueberries, peaches, mangos, raspberries, blackberries)
1 cup soy milk (plain or vanilla flavored) or tofu or 2% milk
1 cup vanilla low-fat yogurt
2 cups of ice
Preparation
Combine all ingredients in a blender; process until smooth for approximately 2 minutes. Serve immediately.
Drink and enjoy!
This recipe contains a good source of calcium and fruit.
Source: The Happy Kitchen, Sustainable Food Center
Prep time: 25 minutes
Serving size: 1 medium plate Serves: 1
Ingredients
1 medium potato
¼ cup chopped veggies (green pepper, shredded carrots, broccoli, corn, tomatoes)
2 Tbsp salsa
2 Tbsp shredded cheese (made with 2% milk or part skim milk)
2 Tbsp low-fat sour cream
Salt to taste (optional)
Pepper to taste (optional)
Preparation
1) Microwave the potato on High for 3 to 4 minutes or until tender, or bake it for 45 minutes on 350 F and 15 minutes on 400 F.
2) Top your potato with sour cream, salsa, veggies and cheese.
More ideas
a) Top your potato with chili, baked beans, and spaghetti sauce.
b) A sweat potato makes an awesome stuffed potato.
Nutrition information per serving
Serving: 1 stuffed potato
Calories, aprox. 350
Total fat, 5g, 7% DV
Saturated fat, 3g, 15% DV
Cholesterol, 15 mg, 5% DV
Sodium, 180 mg, 7% DV
Total carbohydrates, 53 g, 18% DV
Dietary fiber, 6g, 23% DV
Sugars, 4g
Protein, 9g
Source: USDA. Modified by Sonia Coyle, Nutrition Educator at CAFB in Austin
Prep time: 10 minutes
Serving size: 1 sandwich Serves 1
This recipe would be great to put on crackers, spread between two slices of whole wheat bread, on halves tomatoes, or even eat plain!
Ingredients
1 6-oz can tuna
½ apple-diced
1 stalk celery-diced
1 Tbsp sweet pickle relish
1-2 Tbsp low-fat mayonnaise
Preparation
Mix all ingredients together in a medium size bowl. Chill if going to use as leftover.
This sandwich can be made with a wide variety of different fruits. Try different ones to see which combination you like best!
Prep time: 5 minutes
Serving size: 1 sandwich Serves: 1
Ingredients
2 slices whole wheat bread
2 Tbsp peanut butter
Your choice of sliced fresh fruit (Ex: apples, bananas, peaches, pears, strawberries)
Spread a tablespoon of peanut butter on each slice of bread. Then top each piece of bread with the sliced fresh fruit. Put bread slices together and enjoy!
Make a cereal "sundae" for a snack or breakfast!
Serving size: 1 cup Serves: 1
Ingredients
½ cup whole grain cereal (Ex: low fat granola)
1/3 cup low fat yogurt
¼ cup fruit
1-2 TB chopped nuts
Place in layers in a cup: first the cereal, then the yogurt, then the fruit. Top with chopped nuts.
Eat and Enjoy! This recipe contains a good source of whole grains, calcium, and fruit!
Source: Team Nutrition, Power of Choice
Prep Time: 20 minutes
Serving size: 1 ½ cup Serves: 4
Ingredients
115-oz. cans black beans, rinsed and drained
1cup canned corn kernels
1/2cup pepper (green, red, orange or yellow), seeded and chopped
1/2cup white sweet onion, finely chopped
1/2large fresh tomato, chopped
1 small jalapeño peppers, seeded & finely minced
1/4cup fresh cilantro, finely chopped
1 Tbsp fresh lime juice
1/2clove garlic, minced
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
2 Tbsp olive oil
Directions
Place all ingredients in a large bowl. Fold gently to mix well. Chill and serve.
Each serving provides: An excellent source of vitamin C and fiber, and a good source of vitamin A.
Source: Produce for Better Health Foundation (PBH). http://www.fruitsandveggiesmorematters.org/?page_id=35&iRID=140
Ingredients per person:
1 leaf of romaine lettuce, washed and dried
2 tbsp of shredded carrots
4 cucumber slices, cut into quarters
3 cherry tomatoes, halved
2 tbsp of shredded, 2% cheddar or your favorite cheese
4 or 5 medium-sized croutons
1tbsp of your favorite reduced-fat salad dressing
Instructions:
Take your lettuce leaf and drizzle the salad dressing down the middle. Now layer with the recommended vegetables or any that you like. Start with the shredded carrot, then the cucumber, then the cherry tomatoes. Add the shredded cheese and then the croutons.
Fold one side of the lettuce over the add-ins and then fold the other side over like a salad burrito. Enjoy!
Source: http://pbskids.org/zoom/activities/cafe/lettuceboats.html?print
Prep time: 90 minutes
Serving size: 1 burger patty Serves: between 15-20 burgers
Ingredients
4 cups water
1/3 cup soy sauce
1/3 cup canola oil
1 cup chopped pecans or walnuts
1/2 cup nutritional yeast flakes
2 teaspoons garlic powder
1 Tbsp dried sweet basil
2 tsp onion powder
1 tsp mesquite chicken seasoning or any meat seasoning
1 tsp ground coriander
1 tsp dried sage
4 cups rolled oats
Directions
1. Place all ingredients except rolled oats in a large pan, stir well, and bring to a slow boil over medium-low heat.
2. Stir in rolled oats and immediately remove from heat. Cover and set aside to cool.
3. Preheat oven to 350F.
4. Spray oil onto one or two baking sheets.
5. Form oat mixture into 2-3-inch patties and place on oiled baking sheets. Bake for 15 minutes on each side.
6. Serve with gravy on top or mustard.
Source: Sonia Coyle, Nutrition Educator at Capital Area Food Bank in Austin, TX.
Prep time: 60 minutes
Serving size: 1 ½ cup Serves: 2
Ingredients
1 cup uncooked whole wheat pasta
½ pound chopped tomatoes
2 Tbsp diced or shredded mozzarella (made with 2% milk or part skim milk)
2 Tbsp chopped olives
1 Tbsp red-wine vinegar or balsamic vinegar
2 Tbsp olive oil or canola oil
1 minced garlic clove
2 Tbsp chopped fresh basil
1 Tbsp fresh marjoram
Salt and pepper to taste
Directions
1. Cook pasta and chill.
2. In a small bowl, place tomatoes, mozzarella, olives, garlic, pepper, marjoram and basil.
3. Add oil and vinegar. Let stand to allow tomatoes to release their juices. Combine tomato mixture and pasta. Eat and Enjoy!
This salad provides Vitamins A & C, potassium and fiber.
Source: Sonia Coyle, Nutrition Educator at Capital Area Food Bank of Austin, TX.
Prep time: 5 minutes
Serving size: 1 cup Serves: 1
Ingredients
1/2 cups plain low-fat yogurt
1 tsp smooth peanut butter
1 tsp honey
1/2 large banana, sliced
1/2 cup lightly sweetened multigrain crunchy cereal
Preparation
1) In a bowl whisk together yogurt, peanut butter and honey until smooth.
2) Divide half the yogurt mixture among four 6-ounce glasses or custard cups.
3) Top with half the banana slices and half of the cereal.
4) Repeat layers once and serve immediately.
Nutrition information per serving:
283 calories
7 grams of fat (2 grams saturated fat)
6 mg cholesterol
215 mg sodium
45 grams of carbohydrates
6 grams of fiber
13 grams of protein
Daily Values: 2% Vit. A, 10% Vit. C, 23% Calcium, 7% Iron.
Source: Better Homes and Gardens, September issue 2007
Prep time: 15 minutes
Serving size: 1 ½ cup Serves 4-6
Ingredients
1- 8 oz. canned chicken or leftover cooked chicken
½ cup diced apples
½ cup red grapes chopped in halves
¼ cup chopped celery
¼ cup raisins
2 Tbsp chopped walnuts
8 iceberg lettuce leaves
Dressing
½ cup plain low-fat yogurt
1 Tbsp honey
1 tsp ground ginger
Instructions
1) Rinse and dice chicken.
2) In a large bowl, mix together the chicken, apples, grapes, celery, and raisins.
3) Mix yogurt, honey, and ginger in a small bowl.
4) Add dressing to the salad and mix well.
5) Before serving, place two lettuce leaves in a plate, add salad with dressing and walnuts on top.
Source: Martha Junca, Nutrition Educator at the CAFB in Austin
Serving size: 1 medium muffin or a slice of bread
Serves: 24 muffins or 24 slices of bread
Ingredients
3 eggs, well beaten 1 cup chopped nuts
1 cup olive oil
1 cup raisins
2 cups grated zucchinis or carrots 1 cup water or fruit juice
1 cup honey 1 cup cranberries (optional)
1 ½ cup whole wheat flour
1 ½ cup all purpose flour
1 ½ tsp. baking powder
1 tsp. baking soda
1 tsp. salt
1 tsp. cinnamon
3 tsp. vanilla
Directions
1. Preheat oven to 350 degrees. Rub small amount of oil on 2 loaf pans or 1 9x13" pan.
2. Beat eggs until fluffy. Add oil, honey, and vanilla. Mix lightly but well.
3. In another bowl, mixed dry ingredients till well blended.
4. Add dry ingredients slowly with a wooden spoon to the mix of eggs and oil.
5. Add carrots, raisins and nuts.
6. Bake at 350 degrees for about one hour for a loaf. For muffins will take between 25-30 minutes.
Source: Sonia Coyle, Nutrition Educator at Capital Area Food Bank of Austin, TX.
Ingredients per person:
½ cup popped, light popcorn
1 oz or 15 unsalted, bite-size pretzels (about one handful)
2 tbsp raisins
2 tbsp unsalted peanuts
Serving size: 1 cup
Instructions:
1. Put the ingredients in a sandwich bag or small bowl.
2. Toss gently and enjoy!
Try this! Look for a variety of dried fruits in your store: apples, cranberries, peaches, apricots, pineapple, pears, bananas.
Your turn: What other dried fruits or nuts might you mix up for a tasty snack mix?
This snack can be made with a wide variety of different toppings.
Prep time: 3 minutes
Serving size: ¾ cup Serves: 1
Ingredients
¼ stalk celery
1 Tbsp peanut butter
Your choice of toppings (Ex: raisins, nuts, dried fruit, etc.)
Spread a tablespoon of peanut butter on each stalk of celery. Then top each piece of celery with raisins, nuts or dried fruit and enjoy!
Source: Team Nutrition, Power of Choice | 
