1/2 cup low-fat vanilla yogurt
1 small can crushed pineapple
Peel carrots. Roll up a few long shavings and save them for “hair” on a final salad. Grate carrots with a grater. Drain can of crushed pineapples in a strainer, using a spoon to push out the juice. Toss pineapple with carrots, then add vanilla yogurt. Spoon some salad onto a plate. Make a smiling face with raisins. Style carrot “hair”, and serve.
A for Vitamin A because carrots are high in Vitamin A.
This trail mix is really easy to make and is always a great hit with kids. Make sure that all of the dried fruits do not have sugar added.
1/2 cup banana chips
1/4 cup shredded coconut
1/4 cup raisins
1/2 cup dried pineapple and mango (or other dried fruit-no sugar added)
1/4 cup sunflower seeds
Mix all ingredients together in a bowl and enjoy.
1 cup of cauliflower florets
1 1/2 onion finely chopped
2 Tbsp tomato paste or 1 chopped tomato
2 tsp cilantro
2 tsp plain yogurt (or sour cream)
1 tsp red chili powder
1 tsp coriander powder
1/2 tsp turmeric
1/2 tsp cumin powder
1 tsp poppy seeds
2 tsp of cashews
3 cloves of garlic
2 green chilies
Small piece of ginger
Grind ingredients into a fine paste. Add salt to taste. If you don’t want to make the paste, substitute as follows: 3 tsp minced or dried garlic, 2 tsp dry ginger and 1 tsp salt. Add fresh chilies in with the onions.
Heat 2 Tbsp oil in a pan and add the chopped onions and sauté till golden brown. Add ginger, garlic, green chili paste and sauté. Add the tomato (fresh or paste) and sauté for 2 minutes. Add all the spice powder and cook for about 5 minutes over a medium low heat. Add the yogurt (or sour cream) and sauté till the yogurt is well blended. Now add the cauliflower florets and sauté them well turning all sides to coat with the masala (spice mix) add alll dry spices at this time and cook them covered for 2 minutes. Add the cashew poppy seed paste and 1/2 cup of water. Cook covered for 5-6 minutes. If you are not using the paste just add water. Garnish with cilantro leaves and serve hot.
Adapted by Meg Paccione
Servings: 3 jars
8 cups yellow summer squash, sliced
2 cups sliced sweet onion
1 Tbsp non-iodized salt
1 cup diced green bell pepper
1/2 cup diced red bell pepper
2 cups cider vinegar
3 1/2 cups sugar
1 tsp celery seeds
1 tsp mustard seed
Combine squash and onion slices in a large glass bowl. Sprinkle with salt and let stand one hour. Add green pepper, vinegar, sugar, celery seeds and mustard seeds. Transfer to a large pot and bring to a boil. Pack in clean jars that have been rinsed with boiling water. Place hot filled jars in large pot of simmering water. Water should come 3/4ths of the way up the side of the jar. Start timer when water returns to a boil with jars in it; process 10 minutes. Seal by tightening lids after the jars have cooled. Must be stored in the refrigerator.
For information on safe food preservation techniques see Colorado State University Extension website.
Enjoy this healthier version of a classic snack. You can easily add other vegetables that you have on hand.
Nonstick cooking spray
1⁄2 cup chopped green bell pepper
1⁄2 cup corn (fresh or frozen and thawed)
1⁄2 cup sliced green onion
1⁄2 cup chopped tomato
2 Tbsp chopped fresh cilantro
4 (6-inch) flour tortillas
1⁄2 cup shredded reduced fat Cheddar or Monterey Jack cheese
Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes. Add green onion and tomato; cook for several minutes more until heated through; stir in cilantro. Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned.
Champions for Change