Jen’s Rainbow Fruit Salad
Rainbow Fruit Salad
This is a great way to get the kids involved in the kitchen and get them excited about eating a rainbow of colors!Look around the market and have them find something from every color category.When thinking of topping ideas, try to choose something that contains complex carbohydrates and/or protein to complete the snack.
Equipment
- 1 Cutting Board
- 1 Knive
- 1 Melon Scooper
- 1 Mixing Bowl
- 1 Large Mixing Spoon
Ingredients
FRUIT SALAD INGREDIENTS (Choose any of the following, opting forwhat’s in-season and what looks best)
- RED Strawberries, Raspberries
- ORANGE Peaches, Nectarines, Oranges, Cantaloupe
- YELLOW Apple, Pineapple, Banana
- GREEN Apple, Pear, Kiwi
- BLUE Blueberries, Blackberries
- PURPLE Grapes, Plum
TOPPING IDEAS
- Yogurt (look for low sugar)
- Healthy cereal, i.e. Cheerios
- Granola (look for low sugar)
- Dark chocolate chips
- Nuts
- Cinnamon
Instructions
- Chop or spoon fruit with a melon baller.
- Add to a large mixing bowl.
- Mix together with a large mixing spoon.
- Top with your favorite toppings and enjoy!
Ensalada de Frutas Arcoíris
Ensalada de Frutas Arcoíris
¡Esta es una excelente manera de involucrar a los niños en la cocina y entusiasmarlos por comer un arcoíris de colores!Mire el mercado y pídales que encuentren algo de cada categoría de color.Cuando piense en ideas para acompañar, intente elegir algo que contenga carbohidratos complejos y/o proteínas para completar el refrigerio.
Equipment
- Tabla de cortar
- Cuchillo
- Recogedor de melón
- Tazón para mezclar
- Cuchara mezcladora grande
Ingredients
INGREDIENTES DE ENSALADA DE FRUTAS (elija cualquiera de los siguientes,optando por lo que sea de temporada y lo que se vea mejor)
- ROJO Fresas, Frambuesas
- NARANJA Melocotones, Nectarinas,Naranjas, Melón
- AMARILLO manzana, piña, plátano
- VERDE manzana, pera, kiwi
- AZUL arándanos, moras
- PúRPURA uvas, ciruela
IDEAS DESTACADAS
- Yogur (busque bajo en azúcar)
- Cereal saludable, es decir, Cheerios
- Granola (busque baja en azúcar)
- chispas de chocolate amargo
- Cojones
- Canela
Instructions
- Pique o vierta la fruta con una cuchara para melón.
- Agregue a un tazón grande para mezclar.
- Mezcle con una cuchara mezcladora grande.
- ¡Cubra con sus ingredientes favoritos y disfrute!
Notes
Fiesta Rice
At the Senior Center we taught the Seniors Eating Well: Great Grain Discoveries class and made Healthy Vegetable Fried Quinoa – SNAP4CT . Seniors were particularly interested in learning more about quinoa from last classes survey. We are sharing their recipe here with their permission. 🙂
Fiesta Rice
This dish is simple to make and tastes great leftover. To make this yummy dish into a meal, have a larger portion and add some extra protein like chicken or fish.
Ingredients
- 2 cups brown rice, cooked
- 1 carrot, shredded
- 1 cup broccoli, chopped fine
- 1 small red onion, chopped
- 1 cup tomato, chopped
- 1 bell pepper, seeds removed, chopped
- 1 can (15 oz) kidney beans or black beans, drained, rinsed
- 2 tbs cilantro, finely chopped
- 2 tbs red wine vinegar, or white or cider vinegar
- 1 tbs vegetable oil
- Salt and black pepper to taste
Instructions
- Mix the prepared vegetables with cooked rice.
- In a small bowl mix vinegar, oil, cilantro, and pepper and pour over rice mixture
- Add beans and toss well. Serve cold and enjoy!
Notes
Serving Size: 1¼ cup
Total Fat: 2.5g
Saturated Fat: 0g
Protein: 6g
Sodium: 120mg
Carbohydrates: 21g
Added Sugar: 0g
Fiber: 5g
Saturated Fat: 0g
Protein: 6g
Sodium: 120mg
Carbohydrates: 21g
Added Sugar: 0g
Fiber: 5g
Healthy Vegetable Fried Quinoa
At the Senior Center we taught the Seniors Eating Well: Great Grain Discoveries class and made Healthy Vegetable Fried Quinoa – SNAP4CT . Seniors were particularly interested in learning more about quinoa from last classes survey. We are sharing their recipe here with their permission. 🙂
Healthy Vegetable Fried Quinoa
Quinoa is a whole grain that is packed with fiber and protein. Most people use quinoa as a grain in place of rice or pasta. But did you know that quinoa is actually closely related to the spinach and sugar beet family?
Ingredients
- 1 cup uncooked quinoa (or 3 cups of plain, left over cooked quinoa)
- 1 tbs oil (vegetable, olive or canola oil work well)
- 1 tbs grated fresh ginger
- 1 clove garlic, finely chopped (or 1 tsp minced garlic)
- 1 cup diced carrots
- 1/2 cup snow peas
- 1 cup baby bok choy
- 2 cups kale (stems removed, and torn into small pieces)
- 1/4 cup minced fresh chives or scallions
- 2 large eggs (or ½ cup egg substitute)
- 2 tbs reduced sodium soy sauce
- For additional flavor try 1 tsp of Asian 5 Spice Seasoning (https://www.snap4ct.org/sodium-free-spice-blends.html#asianfivespice)
Instructions
- In a medium saucepan, cook the quinoa according to the package directions.
- Once the quinoa is done, place it into the refrigerator to cool to room temperature.
- While the quinoa is cooling, in a large sauté pan or wok over moderately high heat, warm the oil. Add the ginger and garlic and sauté, stirring, for 1 minute.
- Add the carrots, snow peas, bok choy, kale, and chives and continue cooking, stirring occasionally, until tender, about 5 minutes.
- Add the cooked quinoa and stir to combine. Add the eggs and continue to cook, stirring, until scrambled, about 3 minutes.
- Add the soy sauce and continue to cook, stirring, for 1 minute. Serve hot.
Notes
Calories: 270
Total Fat: 9g
Saturated Fat: 1.5g
Protein: 11g
Sodium: 370mg
Carbohydrates: 36g
Added Sugar: 0g
Fiber: 11g
Total Fat: 9g
Saturated Fat: 1.5g
Protein: 11g
Sodium: 370mg
Carbohydrates: 36g
Added Sugar: 0g
Fiber: 11g
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