Recipe of the Month

Ingredientes: Directions:

APPLES WITH A TWIST

Ingredients 4 apples, cored and cut into small pieces 4 Tbsp raisins 1/8 tsp cinnamon ½ cup instant oats, Grapenuts cereal, or granola 2 tsp of low fat margarine or butter 2 Tbsp of sugar ¼ tsp of salt ½ cup of vanilla yogurt Directions: Place apples in a pan. Combine all remaining ingredients except for yogurt. Mix cereal and other ingredients with apples. Cover and place in an oven at 350 degrees for 45 minutes. Serve warm with yogurt. Beans are an excellent source of protein and are low in fat. Beans also have fiber. Fiber can help lower blood cholesterol and reduce cancer risk. OR Place apples in a microwave-safe dish, mix ingredients, cover apples, and microwave on high for 5 minutes. Let stand for 2 minutes before serving with yogurt. Makes 4 portions En Español

BANANA SHERBET

Ingredients 3 ripe bananas 16 oz crushed unsweetened pineapple 3 oz orange juice concentrate ½ cup of powdered milk Directions: Puree all ingredients in a blender until smooth. Pour mixture into paper cups and freeze until slushy. Insert plastic spoons or craft sticks and freeze until solid. Makes 8 servings. These wonderful treats are loaded with many vitamins and minerals. The pineapple and orange juice adds lots of vitamin C, which is very good for your skin and helps in wound healing. Encourage your children to eat more fruits and vegetables. En Español

CARROT – POTATO PANCAKES

Ingredients 1 carrot, grated coarsely 1 large potato, peeled and grated coarsely 1 tablespoon unbleached white flour 1 large egg, lightly beaten (or equivalent egg substitute) 1 teaspoon of dried thyme ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 1 nonstick cooking spray Directions: In a large bowl, combine all ingredients. Lightly spray a nonstick skillet. Drop ¼ cup amounts of the potato mixture into the skillet, flattening the pancakes with a spoon if necessary. Cook until lightly browned on one side, about 3 minutes, then cook 3 minutes on the other side. Drain on paper towels. Serve warm. This recipe is high in vitamin C and A, because it contains potatoes and carrots. Vitamin C is good for your skin. Vitamin A is important for growth and vitality. En Español

FRESH SPINACH and CILANTRO SALAD

Ingredients 16 prewashed, bagged spinach, or 1 bunch spinach washed 1 can (15 ounces) black beans, rinsed 4 medium tomatoes, chopped ½ - 1 medium onion, thinly sliced and quartered 2 cups cilantro leaves 1 tablespoon olive or vegetable oil 1 fresh lemon 1 fresh lime 2 cups Cotija (or Feta) cheese, crumbled; or low fat cheese grated 1 cup baked tortilla chips, lightly crushed Directions: Place all vegetables in a large bowl. Squeeze the juice of the lemon and lime into the bowl and drizzle with oil. Toss salad until all vegetables are well coated. Sprinkle cheese and tortilla chips on top and serve. Makes 8 servings as a side dish or 4 servings as an entrée. Beans are a good source of protein and fiber and are low in fat. Spinach is high in vitamin A, which is good for your eyes. En Español

EASY VEGETABLE SOUP

Ingredients 3 cups of tomato juice 2 cans (14 ½ oz. of each) chicken or vegetable broth (total 3 ½ cups) ½ teaspoon garlic powder 1 teaspoon dried oregano leaves crushed ½ teaspoon pepper 1 bag (16 oz.) mixed vegetables such as broccoli, cauliflower and carrots 1 can (about 15 oz.) kidney beans, rinsed and drained Directions: In a saucepan mix tomato juice, broth, garlic powder, oregano, pepper and vegetables. Over medium heat, simmer to a low boil. Cover and cook 10 minutes or until vegetables are tender. Add beans and heat thoroughly. Serves 8. THIS RECIPE IS HIGH IN IRON BECAUSE IT CONTAINS BEANS!! En Español

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