Danbury Farmers' Market

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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.

Ensalada de Brócoli, Manzana, y Cebolla Roja

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Broccoli, Apple & Red Onion Salad - Danbury Farmers' Market

Ensalada de Brócoli, Manzana, y Cebolla Roja

¡Esta receta deMollie Katzen es unas de mis favoritas! Parece simple, pero tiene un toque sabroso y esta lleno de ingredientes saludable. ¡Una ventaja también es que es amigable para los niños! Mientras que les guste el brócoli y manzanas. Miren la lista de ingredientes opcional que se puede agregar. ¡Que se diviertan cocinando!
¡Buen provecho!
JenniferCoatanroch, La Vie Plenty
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Ingredients
  

  • 1 brócoli grande (1 ½ libras)
  • 2 cucharadas de vinagre de sidra demanzana
  • 2 cucharadas de mostaza Dijon
  • 1/2 cucharilla de ajo picado o machacado
  • 1/4 cucharilla de sal
  • 2 cucharadas de miel
  • 5 cucharadas de aceite de oliva
  • 3/4 taza de cebolla roja en rodajasfinas
  • 1 manzana mediana en rodajas finas
  • Pimienta negramolida, a gusto
  • Opcional paraagregar: arroz, quinua, garbanzos,aguacate, cebolletas, almendras, rúcala, arándanos

Instructions
 

  • Pone a herviruna cacerola grande con agua. Mientras esperas que hierva, saque los tallosinferiores del brócoli, y corta la parte de arriba del brócoli en pedazoschicos.
  • Mida el vinagre en un bolmediano/grande. Usa una batidora manual pequeña para revolver constantementemientras agregas la mostaza, ajo, sal y miel.
  • Siga revolviendo mientrasagregas el aceite de oliva despacito. La mixtura se pondrá mas espesa cuando elaceite este agregado.
  • Ahora debería estarhirviendo el agua. Baje la temperatura y agregue el brócoli. Deja que se cocineen el agua por 3 a 4 minutos, o hasta que se ponga el color muy verde y tiernocrujiente. Mientras se cocina, ponga la cebolla roja cortada en un colador enel fregadero.
  • Tire el brócoli con el aguaarriba de la cebolla en el colador. (el agua hirviendo va a marchitar lacebolla un poquito.) Ponga el colador de vegetales debajo de agua fría por unosminutos. Y después, drena el agua.
  • Transfiere los vegetales albol con el aderezo. Use pinzas para revolver el brócoli hasta que este biencubierto con el aderezo, y agregue las rodajas de manzanas. Ponga la pimentanegra molida a su gusto. Se puede servir directamente o se puede cubrir yservir mas tarde después de dejarlo marinar en el refrigerador. Se puede servirla ensalada fría o a temperatura ambiente.

English Version

Broccoli, Apple & Red Onion Salad

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Broccoli, Apple & Red Onion Salad - Danbury Farmers' Market

Broccoli, Apple and Red Onion Salad

This recipe by Mollie Katzen is one of myall-time favorites!  It seems simple, butit packs a flavorful punch, plus it’s filled with healthy ingredients!  Bonus- it’s usually kid friendly! As long asthey like broccoli and apples… Check out the optional add-in ingredients andget creative. Happy cooking!
Bon Appétit!
Jennifer Coatanroch, La Vie Plenty
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Course Main Course, Salad, Side Dish

Ingredients
  

  • 1 large bunch of broccoli 1 1/2 lbs
  • 2 tbsp apple cider vinegar
  • 2 tbsp Dijon mustard
  • 1/2 tsp minced or crushed garlic
  • 2 tsp honey
  • 5 tbsp olive oil
  • 3/4 cup thinly sliced red onion
  • 1 medium apple, thinly sliced
  • freshly ground black pepper, to taste
  • Optional add-ins: rice, quinoa, chickpeas,avocado, scallions, almonds, arugula, cranberries

Instructions
 

  • Put up a large saucepan of water to boil. While waiting for this to happen, remove and discard the thick lower stems of the broccoli, and cut the thinner upper stems and tops into medium-sized spears.
  • Measure the vinegar into a medium-large bowl. Use a small whisk to stir constantly as you add the mustard, garlic, salt, and honey
  • Keep whisking as you drizzle in the oil in a steady stream. The mixture will thicken as the oil becomes incorporated.
  • By now the water should be boiling. Turn it down to a simmer and add the broccoli. Let it cook in the water for 3 to 4 minutes, or until it becomes very bright green and tender-crisp. Meanwhile, place the sliced red onion in a large colander in the sink.
  • Pour the broccoli and all its water over the onion in the colander. ( The hot water will wilt the onion slightly upon contact. ) Place the colander of vegetables under cold running water for a few minutes, then shake to drain well.
  • Transfer the vegetables to the bowlful of dressing. Use tongs to toss until the broccoli is well coated, adding the apple slices as you go. You can serve this right away, or cover and let it marinate in the refrigerator, where the flavor will deepen. Serve cold or at room temperature, topped with freshly ground black pepper to taste.

Spanish Version

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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