Danbury Farmers' Market

CityCenter Danbury Green, Danbury, CT
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Jen’s Rainbow Fruit Salad

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Rainbow Fruit Salad by Jennifer Coatanroch

Rainbow Fruit Salad

Jennifer Coatanroch, LaVie Plenty
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.
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Course Appetizer, Breakfast, Dessert, Salad, Side Dish

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!

Notes

Ensalada de Frutas Arcoíris

Ensalada de Frutas Arcoíris

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Rainbow Fruit Salad by Jennifer Coatanroch

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.
Print Recipe Pin Recipe
Course Breakfast, Dessert, Salad, Side Dish, Snack

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

English

Healthy Vegetable Fried Quinoa

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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. 🙂

SNAP4CT Healthy Vegetable Fried Quinoa

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?  
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Course Main Course, Salad, Side Dish
Servings 4 servings
Calories 270 kcal

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

Quiche in a Cup

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Quiche in a Cup

What could be easier? – Mix, cook and eat this tasty nutritious quiche in a cup in a matter of minutes.
Print Recipe
Course Breakfast, Main Course, Snack
Cuisine American
Servings 1

Ingredients
  

  • 1 1/2 tbs milk (low or non-fat)
  • Ground black pepper to taste
  • 1/4 bagel or similar amount of bread, French or whole grain bread of choice
  • 1 tsp whipped cream cheese
  • small amount less than 1/8 teaspoon Dijon mustard
  • Sprinkle with Thyme and or Tarragon

Options

  • 1/2 slice prosciutto ham
  • Try adding colorful choppedveggies if you are feeling adventurous.

Instructions
 

  • Beat egg and milk together with a fork in a coffeecup, add pepper to taste.
  • Tear bread into dime size pieces; stir in.
  • Add cream cheese and mustard; stir in.
  • If using ham – tear or cut into small pieces; add to mixture.
  • Sprinkle with thyme or tarragon.
  • Put quiche cup into Microwave, cook on high until done– about 1 minute.
  • Garnish with thyme or tarragon. Let quiche cool for a minute before eating as it will be hot. Then enjoy this tasty nutritious Quiche and enjoy the quick clean up.

Butternut Harvest Chili

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Snap4CT Recipe Butternut Harvest Chili

Butternut Harvest Chili – Snap4CT

The great thing about this recipe is you can use all canned or frozen ingredients if you'd like, which means this is a perfect meal when shopping on a budget. You can also add in extras, like kale, peppers, or even chicken.
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Course Side Dish
Servings 6
Calories 130 kcal

Ingredients
  

  • 2 cups butternut squash, peeled, seeded, diced
  • 2/3 cups onions, diced
  • 1/3 cup carrots, shredded or chopped
  • 1/2 tbs olive or vegetable oil
  • 1 can 15 oz diced tomatoes, no added sodium
  • 2 tbs tomato paste, no added sodium
  • 1 can black beans, drained and rinsed
  • 1 tbs chili powder
  • 1/4 cup apple juice (OPTIONAL)

Instructions
 

  • Heat oil in large pot over medium heat. Add onions and cook until translucent, about 5 minutes.
  • Add in butternut squash and cook for 10-15 minutes (or 2-3 min if using frozen). 
  • Add remaining ingredients. Bring to a boil. Reduce heat and simmer, covered, until vegetables are tender (about 45 minutes for fresh, 25 min for frozen), stirring occasionally. 

Video

Notes

Calories: 130
Total Fat: 1.5g
Saturated Fat: 0g
Protein: 6g
Sodium: 160mg
Carbohydrates: 25g
Added Sugar: 0g
Fiber: 8g
 
This and more delicious recipes at SNAP4CT Recipes

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