Budget Friendly Recipes

Apple Slaw Recipe.pdf

Apple Slaw Food Demonstration Video 

Ready In: 10 minutes
Serves: 4


3 cups apples (about 2 large apples), peeled, cored, and chopped
2 tablespoons lemon juice
2 cups green cabbage (about 1/4 cabbage), thinly sliced
1/2 cup celery (about 1 celery stalk), diced
1/2 cup carrot (about 1 carrot), thinly sliced
1/2 cup red bell pepper, diced
1 1/2 tablespoons sugar
1/4 cup low-fat mayonnaise


  1. In a large bowl, pour lemon juice over the apples to help keep them from darkening.

  2. Add cabbage, celery, carrots, and bell pepper to the apples. 

  3. In a small bowl, mix the mayonnaise and sugar. 

  4. Combine mayonnaise mixture with salad and mix well.

Chef's Tip: Instead of using low-fat mayonnaise, try using 2 parts real mayonnaise and 1 part low-fat or nonfat plain yogurt.

Fun Facts

  • Pilgrims planted the first U.S. apple trees in the Massachusetts Bay Colony.

  • There are more than 2,500 varieties of apples grown in the United States, and they come in all shades of red, green, and yellow.

Visit choosemyplate.gov for more information on healthy eating.

Baby Tomato Bites Cooking Demonstration Video 

Ready In: 13 minutes
Serves: 6


12 slices French bread, 4-inch slices
1/4 cup mozzarella cheese, low-fat, shredded
5 tomatoes, diced
1/2 teaspoon, black pepper
8 fresh basil leaves, chopped


  1. Preheat oven to 300°F.

  2. Place thin layer of mozzarella cheese on each slice of bread.

  3. Toast French bread slices in oven until cheese melts, about 5-8 minutes.

  4. Mix diced tomatoes with black pepper.

  5. Place diced tomatoes on top of cheese and garnish with chopped basil leaves. Serve immediately.

Fun Facts

  • Tomatoes are one of the best sources of the antioxidant, lycopene, which may lower the risk of certain cancers and heart disease.

Visit choosemyplate.gov for more information on healthy eating.

Banana Muffin Recipe Card.pdf

Banana Muffin Cooking Demonstration Video 


3 eggs
1 cup oil
1 cup brown sugar
1 cup white sugar
3-4 large bananas, mashed
2 teaspoons vanilla extract
2 ½ cups all purpose flour
1 teaspoon baking soda
1 teaspoon salt
½ teaspoon baking powder
1 teaspoon cinnamon


  1. Combine eggs, oil, brown sugar, white sugar, bananas, and vanilla extract in a large bowl.

  2. In a separate bowl, mix remaining dry ingredients together.

  3. Slowly add dry flour mixture into wet mixture. Stir until ingredients are combined into a batter.

  4. Divide batter into muffin cups and bake at 350°F for 18-20 minutes, or coat two loaf pans with butter or cooking spray and evenly split batter between pans.

  5. Bake at 350°F for approximately 1 hour.

Fun Facts

  • Bananas are good for your heart. They are very rich in potassium, a mineral that regulates blood pressure and normalizes heart function.

  • Bananas appear in a whole rainbow of colors and come in many shapes and sizes from large purple-colored plantains to tiny finger fruits.

  • Cooking experts claim that banana bread is actually more a cake than a bread due to its high sugar content. They believe that it is called bread because it is cut into slices and served with butter, unlike traditional cakes that are cut in wedges and usually frosted.

Visit choosemyplate.gov for more information on healthy eating.

BBQ Baked Beans Recipe Card.pdf

Baked Beans Cooking Demonstration Video 

Ready In: 35 minutes
Serves: 4


Nonstick cooking spray
2 tablespoons vegetable oil
2 cups onion (about 2 medium onions), chopped
2 cloves garlic, minced
1/4 cup ketchup
1/4 cup yellow mustard 
3 tablespoons maple syrup (feel free to use less) 
1/4 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
28 ounces great northern white beans (equivalent to two 14oz. cans), drained and rinsed


  1. Heat oven to 350°F. Spray a 9x11-inch glass baking dish with nonstick cooking spray and set aside. 

  2. In a pan, heat vegetable oil over medium heat. Add onion and garlic and cook, stirring occasionally, until light brown, about 5 minutes. Remove from heat. 

  3. In a bowl, combine ketchup, mustard, maple syrup, paprika, and garlic and onion powders. 

  4. In the prepared baking dish, combine cooked onion, beans, and ketchup mix. Put in oven and cook for about 15 to 20 minutes or until heated through. The beans will have a bit of crust on top. 

Fun Facts

  • Just one hundred grams of beans contain about half the daily fiber requirement for the average adult. 

  • In total, there are now about 200 different varieties of beans in the world. 

  • Beans are native to South America. It was later brought to Europe and Asia by discoverers from there. 

Visit choosemyplate.gov for more information on healthy eating.

Bean and Veggie Soup & Bean and Rice Bowl Recipe Card.pdf

Bean and Veggie Soup and Bowl Cooking Demonstration Video 


1 lb long grain enriched rice 1 lb dry pinto beans
1 lb bag of carrots
2 medium onions
2 limes
3-4 medium potatoes
1 lb broccoli crowns
green onions
knob of ginger root
1 head of garlic
peanut butter
soy sauce

Optional Items:

vegetable oil

Bean and Veggie Soup

Follow each section below to create the separate pieces of the recipe as this is a two part recipe. 


Prepare 1lb of beans according to the package instructions (presoak beans if possible).

Optional items to add: 1 carrot (peeled and cut into half), 3 pieces of garlic, and/or 1/4 of an onion

  1. Once the beans have softened somewhat (but are still a little “crunchy”), add 1 tablespoon of salt.

  2. Once the beans are fully softened, remove from heat. Remove carrot and onion. Let cool. Chop the carrot and onion and add back to beans in pot.

  3. Remove approximately ½ of the beans (try to not get too much of the liquid) and set aside for Bean and Rice Bowl Recipe

Roasted Veggies:

  1. Preheat oven to 375°F degrees.

  2. Peel potatoes and carrots. Dice potatoes, carrots and onions into similar sizes. Toss with oil, salt, pepper and spread on sheet tray.

  3. Cut broccoli into small pieces (including stem). Toss and cook broccoli separately.

  4. Cook veggies until tender and they've browned somewhat. Broccoli may cook quicker.

  5. Once the veggies are all done, set aside ½ of them for Bean and Rice Bowl Recipe.


  1. Prepare 1lb of rice according to the package instructions.

Bean and Veggie Soup Assembly:

  1. Combine 1/2 of bean mixture and veggies in pot, ladle into bowls and serve.

  2. Optional: You can add rice if you’d like, but only do this when you’re serving it (if you do it too far ahead, the rice will become extremely mushy).

  3. Optional: Add a squeeze of lime or sriracha.


Bean and Rice Bowl with Roasted Veggies and Peanut Sauce

Follow each section below to create the separate pieces of the recipe as this is a two part recipe. 

Peanut Sauce: If possible, make in advance.

½ cup peanut butter 
1 tablespoon of soy sauce
1 teaspoon sweetener
Juice of one lime
1 garlic clove, finely minced/crushed
½ knob of ginger, finely minced
1-2 teaspoons of sriracha (more or less to taste)
¼ cup of water

  1. Combine everything in jar.

  2. Shake to combine.

  3. Place in fridge. 


Use remaining beans, vegetables and rice from Bean and Veggie Soup Recipe.

  1. Place approximately ½-¾ cup of rice in bowl.

  2. Place a hearty amount of beans on top and add roasted veggies. Drizzle with the peanut sauce.

Optional: Add a squeeze of lime or sriracha.

Fun Facts
  • The world’s tallest bean plant was over 45 feet tall and was homegrown in the USA!

  • North Dakota produces 1/3 of beans in the US.

  • Beans are made up of mostly amino acids, which serve as the building blocks of proteins. This means they play a key role in maintaining and repairing the body.

  • Beans are an excellent source of protein for vegetarians and vegans.

Visit choosemyplate.gov  for more information on healthy eating.

Bell Pepper Nachos Recipe Card.pdf

Bell Pepper Nachos Cooking Demonstration Video 

Ready In: 40 minutes


1 lb. 93% lean ground turkey
1 clove garlic, minced
1/4 onion, minced
1 tablespoon chopped fresh cilantro or parsley
1 teaspoon garlic powder
1 teaspoon cumin powder
Bell peppers, large, chopped, and seeded (about 13 oz seeded)
1 cup sharp shredded Cheddar cheese
2 tablespoons light sour cream, thinned with 1 tablespoon water 2 tablespoons sliced black olives
1 jalapeno, sliced thin (optional)
Chopped cilantro, for garnish


  1. Preheat oven to 400°F and line a large baking tray with parchment or aluminum foil.

  2. In a medium nonstick skillet over medium heat, combine onion, garlic, and cilantro and sauté about 2 minutes.

  3. Add ground turkey, salt, garlic powder, and cumin and cook meat for 4-5 minutes until meat is completely cooked through.

  4. Arrange bell peppers in a single layer, cut-side up, close together. Fill each with cooked ground turkey mixture, then top with shredded cheese and jalapeno slices, if using.

  5. Bake 8-10 minutes, until cheese is melted. Remove from oven and top with black olives, sour cream, and cilantro. Serve immediately.

Fun Facts

  • Peppers are native to Central and South America. Pepper seeds were later carried to Spain in 1493 and from there spread to other European and Asian Countries.

  • Bell peppers are full of great health benefits – they’re packed with vitamins and low in calories. They are an excellent source of vitamin A, vitamin C, and potassium. They also include a healthy dose of fiber, folate, and iron.

  • Bell peppers are versatile. You can eat them with dips like ranch or hummus or add them to several dishes like stir fries, omelets, chili, etc. for extra flavor and nutrients.

Visit choosemyplate.gov for more information on healthy eating.

Cinnamon-Orange Glazed Sweet Potatoes Cooking Demonstration Video 

Ready In: 40 minutes
Serves: 6


1 1/2 cups orange juice
2 tablespoons honey
1 teaspoon cinnamon
1/4 teaspoon chili powder, optional
2 pounds sweet potatoes, peeled and cut into small cubes
2 cups raisins


  1. In a medium saucepan, bring orange juice, honey, cinnamon, and chili powder to a boil.

  2. Add sweet potatoes to the saucepan and simmer, covered, for 15 minutes. 

  3. Remove cover and add raisins; cook over medium-high heat for 5 minutes or until orange sauce has thickened. 

  4. Serve immediately.

Fun Facts

  • Sweet potatoes are the #1 most nutritional vegetable, with more nutrients than spinach or broccoli.

  • Benefits include high levels of vitamins A and C, iron, potassium, and dietary fiber. 

  • Sweet potatoes are great for those watching their weight, because they have almost no fat, low carbohydrate content, and high fiber content. 

Visit choosemyplate.gov for more information on healthy eating.

Easy Prep Taco Salad Recipe Card.pdf

Ready In: 25 minutes


Cooked chicken, diced, shredded or sliced
1 cup black beans
1 cup corn kernels
3 cups romaine lettuce, washed and chopped into bite-sized pieces
1 roma tomato, chopped
Green onions, chopped to your liking
1/2 cup shredded cheese
1/2 cup dressing of choice (cilantro lime dressing highly recommended)
Tortilla chips


  1. Divide ingredients into four storage containers. Use a condiment container to keep dressing separate until just prior to serving.

  2. Store in the fridge for up to 4 days. You may need an extra bowl for serving the salad.

Fun Facts & Tips

  • Rotisserie chicken is a great diet staple for people with busy, fast-paced schedules who don't want to sacrifice their nutrition. Rotisserie chicken is loaded with protein - an essential nutrient that is used to build cells, tissues, muscles, bones, and organs. Additional nutrients include iron, calcium, and vitamin A.

  • Additional reasons why we love rotisserie chicken include:

    • Buying pre-cooked chicken cuts mealtime prep in half!

    • It's delicious! You can easily serve a breast or leg with veggies and call it a meal!

    • You don't need a special carving knife to cut into it; any utensil will do!

    • It's versatile! You can cube it and put it on top of a salad, shred it, and add BBQ sauce and coleslaw to make a sandwich or put it in a tortilla with veggies to make a wrap.

Visit choosemyplate.gov for more information on healthy eating.

Eggs Three Ways Recipe Card.pdf

Eggs Three Ways Cooking Demonstration Video 

One-Mug Omelette


Oil for greasing
1 egg
2 tablespoons milk or water
Salt and pepper to taste
Additions such as diced onion, bell pepper, tomatoes, cooked broccoli, and fresh or frozen spinach

  1. Grease a mug with oil.

  2. In a bowl, use a fork to beat the egg, milk or water, salt, and pepper. Mix in your choice of additions.

  3. Pour the mixture into the mug. Microwave for 1 minute.

  4. Check that the egg is fully cooked and not wet. If it is still wet, microwave for an additional 30-60 seconds.

Veggie Scramble Wraps


Nonstick cooking spray
1 cup mixed vegetables (chopped, fresh, or frozen) 4 eggs or 1 cup egg substitute
2 6-inch flour tortillas
1/4 cup grated cheddar cheese

  1. Spray a medium skillet with nonstick cooking spray and heat over medium heat.

  2. Cook vegetables until tender, about 5 minutes.

  3. Add eggs and stir until thoroughly cooked, about 5 minutes.

  4. Warm the tortillas in the microwave for 5-10 seconds. P

  5. lace half the egg mixture in each tortilla and sprinkle with cheese. Wrap the tortilla around the egg mixture and enjoy.

Hard Boiled Eggs in the Oven

  1. Preheat oven to 325°F.

  2. Place eggs in a muffin tin to prevent them from rolling around. Cook for 30 minutes.

  3. After the 30 minutes, remove eggs from the oven and place them in a bowl of ice water for 10 minutes to stop the cooking process.

Fun Facts

  • Eggs are one of the few dietary sources of vitamin D which helps boost your immune system and mood.

  • It takes a hen between 24 and 26 hours to develop an egg.

  • Most people assume that brown eggs are better for you because they cost more. This is not true. Brown eggs cost more simply because the hens that lay them are physically bigger and need more food. The increase in cost of production per egg gets passed onto consumers.

Visit choosemyplate.gov for more information on healthy eating.

Heart-Shaped Pizza Recipe Card.pdf

Heart Shaped Pizza Cooking Demonstration Video

Ready In: 35 minutes
Serves: 4


1 can (13.8 oz.) refrigerated Pillsbury Classic Pizza Crust or 1 can (11oz.) refrigerated Pillsbury Thin Crust Pizza Crust
1 can (8 oz.) pizza sauce
24 slices turkey pepperoni with 70% less fat
3/4 cup shredded mozzarella cheese (3 oz.)


  1. If using classic crust: Heat oven to 425°F. Lightly spray or grease large cookie sheet. If using thin crust: Heat oven to 400°F. Spray or grease 15x10-inch, or larger, dark or non-stick cookie sheet. 

  2. Unroll dough on clean work surface. With a sharp knife or pizza cutter, cut dough into 4 rectangles. Place rectangles on cookie sheet. Cut 1-inch slit in center of wide edge of each dough portion; on opposite wedge edge, across from slit, pinch dough together to shape point of heart. Slightly separate each cut slit, and gently press dough into a 6x5-inch heart, creating slight rim on edge of dough. 

  3. Divide pizza sauce evenly onto hearts, spreading to within 1/2 inch of edges. Top each with 6 slices pepperoni and 3 tablespoons cheese. 

  4. Bake classic crust 13 to 16 minutes, thin crust 9 to 13 minutes, or until crust edges are golden brown and cheese is melted. 

Fun Facts

  • Pizza has a long history. Flatbreads with toppings consumed by ancient Egyptians, Romans, and Greeks.

  • 94% or Americans eat pizza regularly. 

  • Today, international outposts of American chains, like Domino's and Pizza Hut, thrive in about 60 different countries, and pizza toppings range from Gouda cheese in Curacao to hardboiled eggs in Brazil.

Visit choosemyplate.gov for more information on healthy eating.

Ready In: 40 minutes


3 green onions
1 bell pepper, red or green, medium
1 clove garlic, medium
2 ounces cheddar cheese, low-fat
15 1/2 ounces black beans, equivalent to one can, no salt added
1 teaspoon canola oil
4 eggs, large
3/4 teaspoon ground cumin, divided
1/4 teaspoon black pepper, divided
Nonstick cooking spray
4 whole wheat flour tortillas, 8-inch 


  1. Rinse green onions and bell pepper. Peel garlic clove. Slice green onions. Remove core and dice bell pepper. Mince garlic. If using fresh cilantro, rinse and chop leaves now. Grate cheese. 

  2. In a colander, drain and rinse beans. 

  3. In a medium skillet over medium heat, heat oil. Add beans, green onions, bell pepper, and garlic. Cook until peppers are soft, about 3 minutes. Add 1/2 teaspoon ground cumin and black pepper. Transfer mixture to a plate. 

  4. In a small bowl, crack eggs. Add remaining 1/4 teaspoon cumin. Beat mixture lightly with a fork. 

  5. Wipe out skillet with a paper towel. Coat with non-stick cooking spray. Heat at medium-low. Add egg mixture. Cook, stirring occasionally, until eggs are as firm as you like, about 3-5 minutes. If using cilantro, add now. 

  6. Spoon egg mixture into the center of each tortilla, dividing evenly. Add beans and veggies. Sprinkle cheese on top. If using yogurt, add a dollop to each tortilla. 

  7. Fold tortilla over mixture and serve. 

If you double the recipe, do not double cumin. 

Fun Facts

  • Bell peppers have the highest vitamin C of any fruit or vegetable. In fact, it's 3 times more than oranges!

  • Peppers got the name from the Greek word, pipari, meaning the black spice. 

  • All bell peppers start out as green. Yellow, orange, red, and purple are all stages of ripening, and offer different levels of sweetness. 

Visit choosemyplate.gov for more information on healthy eating.

Mango Black Bean Salad Recipe Card.pdf

Ready In: 10 minutes
Serves: 6


1 15-ounce can of black beans, rinsed and drained
2 cups peeled, pitted, and diced fresh mango (about 2 small mangoes)
1/4 cup sliced green onion and chopped bell pepper 
2 tablespoons fresh lime juice 
2 tablespoons 100% orange juice
1 tablespoon chopped fresh cilantro
1/2 teaspoon chili powder
1/4 teaspoon ground cumin 


  1. Mix together all ingredients in a large bowl. 

  2. Salad may be served right away but is best if covered and chilled for at least 1 hour for flavors to blend. 



1 Carrot
1 Mango
1 Cucumber
4 pieces Rice Paper
Mint Leaves


  1. Wash carrot, mango, and cucumber. Peel off cucumber skin, cut it in half and take out the seeds. Peel mango and carrot skin.

  2. Cut cucumber, carrot and mango into thin strips, and set them aside in a bowl.

  3. Prepare a large bowl of hot water.

  4. Do one roll at a time. Place 1 piece of rice paper into hot water and take it out immediately when it turns soft.

  5. Place softened rice paper on a flat plate. Put prepared fruits and vegetables in the middle, top with a sprig of mint and wrap into a roll and serve.



2 Cucumbers sliced
3 cloves Garlic peeled and thinly sliced
2 stalks Green Onions sliced
1/2 cup Cilantro chopped
1/2 cup Mint chopped
3/4 cup Rice Vinegar (or more, enough to coat cucumbers)
1 pinch Crushed Red Pepper Flakes or more, to taste (optional)
Salt to taste
Black Pepper to taste
Peanuts chopped, for garnish


  1. Combine cucumbers, garlic, green onions, cilantro and mint in a large bowl.

  2. Add rice vinegar, crushed red pepper, salt and pepper; toss gently to combine.

  3. Chill and allow to marinate for at least one hour. Taste and adjust seasonings. Top with chopped peanuts before serving.

No Bake Oatmeal Energy Balls Recipe Card.pdf

Ready In: 40 minutes
Serves: 18 1-inch balls (approximately)


1 ¼ cup rolled oats
2 tablespoons of "power mix-ins" (chia seeds, flax seeds, hemp seeds, or additional rolled oats)
½ cup of nut butter (for a nut-free version, substitute sunflower-seed, cookie butter, or soy-nut butter)
1/3 cup of sticky liquid sweetener of choice (honey or maple syrup)
1 teaspoon pure vanilla extract (optional)
¼ teaspoon salt
½ cup mix-ins (see below for flavor options)

Optional Add-Ins Include:

Classic Chocolate Chip: ½ cup chocolate chips
Trail Mix: 3 tablespoons chocolate chips, 3 tablespoons chopped peanuts, 2 tablespoons raisins
White Chocolate Cranberry: ¼ cup dried cranberries, ¼ cup white chocolate chips
Almond Joy: replace ½ cup of oatmeal with ½ cup unsweetened coconut flakes, ¼ cup chocolate chips, ¼ cup chopped almonds
Double Chocolate: ½ cup mini chocolate chips and 2 tablespoons cocoa powder


  1. Place all ingredients in a large mixing bowl. Stir to combine.

  2. Recipe should resemble a somewhat sticky dough that holds together when lightly squeezed. If the mixture seems too wet, add a bit more oats. If it is too dry, add a bit more nut butter.

  3. Place bowl in refrigerator for 30 minutes to set.

  4. Remove bowl from the refrigerator and portion the dough into 1-inch balls.

Fun Facts & Tips

  • Oats are incredibly nutritious. They are a good source of fiber and contain more protein than most grains.

  • It takes about 540 peanuts to make a 12-ounce jar of peanut butter.

  • Peanut butter is rich in proteins, vitamins, and minerals, including magnesium and zinc, which support your metabolism, immune system, and muscle health.

  • Bees make a lot of honey. A hive of honey bees can make and store up to two pounds of honey in a single day.

Visit choosemyplate.gov for more information on healthy eating.

Overnight Oats Recipe Card.pdf

Overnight Oats Cooking Demonstration Video 

Total Time: 5 hours - Overnight (due to refrigeration time) 
Serves: 1
You will need a container with a lid for this recipe (e.g. tupperware or mason jar) 


½ cup rolled old fashion oats
½ cup milk of choice (any milk or milk substitute or water will do)
¼ cup non-fat Greek yogurt (optional)
1 tablespoon chia seeds (optional)
1 tablespoon sweetener of choice (honey, maple syrup, agave, brown sugar, etc.)

Optional add-ins include: vanilla extract, ground cinnamon, a pinch of salt, etc.

Toppings ideas: cottage cheese, fresh fruit, dried fruit, nuts and seeds, nut butter, granola, chocolate chips, etc.


  1. Add all ingredients (oats, milk, yogurt, chia seeds, and sweetener) into a container and mix until well combined. Cover the container with a lid or plastic wrap. Place in refrigerator for at least 5 hours or overnight. 

  2. You may wish to thin the oats the next day with a little more milk or water, depending on your preferred consistency. Add toppings immediately before serving.

*This recipe makes one serving. Overnight Oats typically stay good in the refrigerator for 5 days. Feel free to multiply this recipe so you have breakfast for the week!

Fun Facts

You’ve probably heard that breakfast is the most important meal of the day, but do you know why?

  • Breakfast kick-starts your metabolism

  • Breakfast gives you the energy you need to get things done

  • Breakfast helps you stay focused

  • Breakfast can boost your day with vitamins and nutrients from healthy foods, like fruits, dairy, and grains

If you don’t eat breakfast, you aren’t likely to get all of the nutrients your body needs, and you might find yourself feeling zapped of energy. Not eating breakfast is also linked to overeating later in the day. This overnight oats recipe is a great healthy breakfast option that you can prepare in advance and it can last all week!

Visit choosemyplate.gov for more information on healthy eating.

Pancit Noodles Recipe Card.pdf

Pancit Noodles Cooking Demonstration Video 

Ready In: 25 minutes
Serves: 4


2 tablespoons olive oil
4 cloves garlic, chopped
1 onion, chopped
3 cups mixed vegetables (carrots, green beans, celery, cabbage, peas) chopped
1 chicken breast cut into small strips
1 package thin rice noodles (8-12 ounces)
1/4 cup soy sauce
1 Chinese sausage (optional)
4 green onions (optional)
lemon wedges (optional)


  1. Soak noodles in hot water per directions on package. 

  2. While noodles are soaking, add oil to skillet. 

  3. Add garlic and onions. Sauté over medium heat for about 2 minutes. 

  4. Add chicken and optional sausage. Sauté for about 5 minutes. 

  5. Add vegetables and sauté for about 5 minutes more. 

  6. Drain noodles and add to skillet with soy sauce. Combine everything and cook through. 

  7. If desired, top with optional green onions and serve with lemon wedges.

Fun Facts

  • Green beans have a high level of vitamin k. 

  • Snap beans can be green, yellow, purple, speckled, and more. 

  • After tomatoes and peppers, green beans are the third most common home-garden vegetable. 

Visit choosemyplate.gov for more information on healthy eating.

Potato Broccoli Cheddar Soup Cooking Demonstration Video

Ready In: 45 minutes


2 tablespoons butter
1/2 onion chopped
1/4 cup flour
1/4 teaspoon pepper
1 pinch paprika
1 pinch salt
3 cups vegetable broth low-sodium
2 cups milk low-fat
3 potatoes chopped, with skin on or off
2 cups cheddar cheese shredded and low-fat, if possible
2 1/2 cups broccoli, chopped and steamed until tender


  1. Melt butter in the bottom of a large soup pot.

  2. Cook onion in butter over medium heat. Add flour, pepper, salt, and paprika and stir until smooth. 

  3. Add broth, milk, and potatoes. Keep stirring until the mixture boils and thickens. 

  4. Reduce heat; cover and simmer for 10-15 minutes or until potatoes are tender. 

  5. Stir in cheese and broccoli.

  6. Cook over low heat until cheese is melted. Serve. 

Fun Facts

  • Potatoes are delicious and nutritious and loaded with important vitamins and nutrients, like vitamin B6, potassium, and vitamin C, that help keep your body fueled and strong all day long. 

  • Potato is made up of 80% water and only 20% of solid. 

  • Potato is second to milk as the most consumed food in the United States. 

Visit choosemyplate.gov  for more information on healthy eating.

Pumpkin Walnut Muffins Recipe Card.pdf

Pumpkin Walnut Muffins Cooking Demonstrations Video

Ready In: 35 minutes
Serves: 12


2 cups whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon pumpkin pie spice 15 ounces canned pumpkin
1/4 cup maple syrup
2 eggs
1 teaspoon vanilla extract
1/2 cup milk or non-dairy alternative 1/2 cup chopped walnuts


  1. Preheat oven to 350°.

  2. In a small bowl, combine the flour, baking soda, salt, and pumpkin pie spice; mix well.

  3. In a large bowl, combine and whisk pumpkin puree, maple syrup, eggs, milk, and vanilla extract.

  4. Add the pumpkin mixture to the flour mixture and stir until combined. The batter will be thick, do not add water or over-stir.

  5. Add batter to a prepared muffin tin and fill each cup about 3/4 of the way full. Sprinkle each muffin with chopped walnuts.

  6. Bake for 20 minutes or until lightly browned on top and a toothpick inserted in the middle of the muffins comes out clean. Allow to cool and enjoy!

Fun Facts

  • Six of the seven continents can grow pumpkins, including Alaska. Antarctica is the only continent that they won’t grow in.

  • Native Americans used pumpkin seeds for food and medicine.

  • Pumpkins are high in vitamins A and C which help boost your immune system.

Visit choosemyplate.gov for more information on healthy eating.

Rice Cooker Mac N' Cheese Cooking Demonstration Video

Serves: 4


2 cups pasta dry, whole-wheat
2 cups water
1 cup milk low-fat
1/2 cups cheese low-fat and shredded, such as cheddar
salt to taste
1/2 teaspoon black pepper
1 pinch cayenne pepper (optional)


  1. Place pasta, water, and milk in the rice cooker. Cook for one cycle.

  2. Once pasta is cooked, add the other ingredients and stir well. Close lid and keep warm until ready to serve.

Tacos de Nopales Recipe Card.pdf

Serves: 2-4


1 jar of Nopales Doña Maria
1 can of black beans
1 can of corn
1 tablespoon olive oil (or avocado/grape oil)
¼ thinly sliced onion
1 diced fresh jalapeño pepper
1 pinch of salt (or to taste)
1 teaspoon of pepper
4-8 yellow corn tortillas (may substitute for vegan garden tortilla wraps)
1 lime or lemon (to taste)

Optional Fixing Ingredients:

1 avocado (sliced)
Sour cream (to taste)
Cotija cheese (crumbled)
Chopped cilantro (to taste)
1 diced fresh tomato (to taste)


  1. Open up cans of Nopales, black beans, and corn. Strain each from jar and rinse under cold water. 

  2. Chop/dice onion and jalapeno pepper (optional fresh cilantro and tomatoes) and set aside. 

  3. Heat a large skillet with olive oil over medium heat. Add onion, jalapeño, and Nopales to skillet and cook for 2-3 minutes until mixture is warmed through. Add ½ can of corn and cook until halfway roasted. Add black beans. Cook for another 3-4 minutes or until corn and Nopales are mostly roasted. Turn off heat and leave skillet on the stovetop to stay warm while you warm up tortillas.

  4. Warm up corn tortillas on a separate griddle for 2-3 minutes or microwave for 1 minute.

  5. Fill each tortilla with the Nopales, roasted corn, and bean mixture. Add optional fixings/ingredients to taste (avocado, sour cream, cheese, cilantro, lime).

Fun Facts & Tips

  • Nopal is commonly referred to as the "prickly pear cactus" in English.

  • Nopales are loaded with essential nutrients, including Vitamin C, magnesium, and calcium. In fact, they were named the Food Literacy Center's 2016-2017 Veggie of the Year!

  • Nopales can be eaten raw or cooked. They have citrus and tart flavor characteristics, making them easy to use in a side dish or to include in a main course.

  • Nopal plants are an easy addition to any garden! All you need to do is find someone with a nopal plant, cut off a piece, and plant it in your own yard.

Visit choosemyplate.gov for more information on healthy eating.

Tuna Salad Recipe Card.pdf

Ready In: 10 minutes


2 5-ounce cans of tuna in water (drained)
¼ cup of mayonnaise (or plain Greek yogurt), plus more as desired
2 tablespoons of sweet pickle relish (or to taste)
2 tablespoons of finely chopped red onion (or to taste)
2 tablespoons of chopped celery

Optional add-ins include: hard-boiled eggs, lemon juice, mustard, herbs (parsley, dill, chives), avocado, apple, vegetables (finely chopped carrots, bell pepper, or cucumber), chickpeas (mashed or coarsely chopped), capers, etc.


  1. Placed drained tuna into a medium bowl.

  2. Add mayonnaise (or Greek yogurt), relish, red onion, celery, and a little salt and pepper.

  3. Stir with a fork until everything is well combined. Taste and add more salt and pepper as needed.

  4. Serve tuna in a sandwich with lettuce, tomato, cheese, avocado, or whatever you like!

*Note: Tuna Salad can be stored in the refrigerator in an airtight container for up to three days.

Fun Facts & Tips

  • Tuna Fish is a powerhouse of essential nutrients including: protein, omega-3 fatty acids, and other vitamins and minerals.

    • Protein helps build and preserve lean muscle and maintain bone density.

    • Omega-3 fatty acids support brain function and enhance cognitive performance.

  • Eating two servings of fatty fish, like canned tuna, two times each week has been associated with improved heart health.

  • Not all tuna is created equal! When you're shopping for canned tuna, compare food labels. Look for reduced-sodium varieties packed in water-- you'll reap the benefits of tuna's proteins and omega-3 fatty acid's content without consuming the excess salt. Look for options that also include calcium, phosphorus, potassium, zinc, B-vitamins, selenium, and choline.

  • Tuna Salad is a versatile dish. It can be served as a sandwich, in a tuna melt, with crackers, or you can top it on a bed of lettuce or stuff it in avocado halves or hollowed-out tomatoes.

Visit choosemyplate.gov for more information on healthy eating.

Vegan Chickpea Salad Recipe.pdf

Ready In:  25 minutes


15 ounces chickpeas, canned 
3 tablespoons chickpeas liquid, from can
1 stalk celery, finely chopped
1/2 jalapeño pepper, minced
2 tablespoons cilantro, chopped 
1/4 cup red onion, finely diced
1 teaspoon fresh lemon juice
2 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon honey*
salt and pepper, to taste

*Substitute honey with maple syrup, molasses, or agave for full vegan recipe 


  1. Drain 1 can of chickpeas. Be sure to reserve 3 tablespoons of chickpea liquid from the can before draining.

  2.  Place chickpeas into a wide bowl and begin to mash them. Add up to 2 tablespoons chickpea can liquid to help the consistency resemble a chunky tuna salad. Set aside. 

  3. Prep vegetables: finely chop celery into small pieces, dice red onion, chop cilantro, mince jalapeño pepper. All them to the mashed chickpeas. 

  4. Make vinaigrette: add 1 teaspoon salt, 1/2 teaspoon fresh cracked black pepper, 1 tablespoon chickpea can liquid, olive oil, honey, and two garlic cloves to blender OR mince garlic and whisk all ingredients together. 

  5. Add half the vinaigrette to chickpeas and veggies, mix well and taste. Adjust flavor to your liking with more vinaigrette or salt, pepper and lime. 

  6. Eat as you would tuna salad! Try it over sliced toast or a tostada. 

Fun Facts

  • Chickpeas are rich in fiber content and prized for their high protein. 

  • Also a  rich source of various minerals including manganese, copper, magnesium, zinc, as well as a few other B-vitamins, including thiamin and B-6. 

  • Being high in iron, chickpeas can energize you immensely. 

Visit myplate.gov for more information on healthy eating. 

Vegetable Quesadillas Recipe Card.pdf

Vegetable Quesadillas Cooking Demonstration Video 

Serves: 4


Nonstick cooking spray
½ cup chopped green bell pepper
½ cup frozen corn, thawed
½ cup sliced green onion
½ cup chopped tomato
2 tablespoons chopped fresh cilantro
4 (6-inch) flour tortillas
½ cup shredded reduced fat Cheddar or Monterey Jack cheese


  1. Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes.

  2. Add green onion and tomato and cook for several minutes more until heated through. Stir in cilantro.

  3. Heat tortillas in a large skillet over high heat.

  4. 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. Serve while hot.

Fun Fact

History of the Quesadilla

Quesadilla literally means “little cheesy thing.” Its origin dates back to the 16th century in northern and central Mexico. Corn tortillas were already popular among the Aztec people. They often stuffed them with squash and pumpkin and baked them in clay ovens as a sweet dessert. In 1521, Spanish settlers brought sheep, lambs, and cows with them to New Spain, thus introducing indigenous people to cheese and other dairy products. The indigenous people continued stuffing their tortillas with pumpkin and squash, but also added cheese. Thus, the quesadilla was born. It quickly increased in popularity and has remained a favorite to this day (for obvious reasons)!

Visit choosemyplate.gov for more information on healthy eating.

Warrior's Stew Cooking Demonstration Video 

Serves: 6


1 pound Venison cut into large chunks or 1 pound Beef Stew Meat in large chunks
2 Onions medium, diced
8 cups Water
6 cloves Garlic minced or 2 teaspoons Garlic Powder
1 teaspoon Rosemary fresh or dried, minced
1 teaspoon Paprika
1 teaspoon Salt
3 Tomatoes seeded and diced, or 1 ½ (15 oz.) cans low-sodium diced tomatoes or 15 ounces Diced Tomatoes low-sodium
1 Bell Pepper seeded and diced
2 Potatoes medium, diced
2 Carrots sliced thickly or 1/2 cup Baby Carrots
1 cup Okra fresh or frozen
1 cup Corn fresh or frozen kernels
1 stalk Celery chopped
2 tablespoons Parsley chopped
2 teaspoons Black Pepper
1/2 Jalapeño Pepper seeded and minced
Lemon wedge


  1. In a heavy soup pot, combine the meat, onions, water, garlic, rosemary, paprika and salt. Bring to a boil over high heat. Reduce heat to very low, cover and simmer gently for 1 1/2 hours.

  2. Stir in vegetables, parsley, chile and black pepper. Simmer, partially covered for 1 hour, or until meat is tender. If using frozen okra and/or corn, add to the pot during the last 15 minutes.

  3. Squeeze lemon wedges over stew before serving. Serve with Whole Wheat Fry Bread or whole wheat bread.

Ready In: 20 minutes


3 chicken breasts, boneless, skinless, cooked and chilled
3 stalks green onions, sliced
1 1/2 cup broccoli, cut into florets
2 medium carrots
1 red bell pepper, cut into strips
2 cups cabbage, shredded
1/2 cup fat-free Asian sesame with ginger & soy dressing, or other substitute
1/4 cup orange juice
1/4 cup cilantro, fresh, chopped


  1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage. 

  2. In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat. Stir in cilantro. Serve at room temperature

Fun Facts

  • Broccoli ranks in the top 20 foods regarding the Aggregate Nutrient Density Index (ANDI). This veggie is a great source of vitamins C, A, and K, fiber, folate, and potassium. 

  • In the United States, California produces 90% of the crop. 

  • Italian immigrants first introduced broccoli to the United States in the 1800s. 

Visit choosemyplate.gov for more information on healthy eating.

Vegetarian Sushi Roll Recipe Card

Ready In: 60 minutes
Serves: 4


1 cup short grain brown rice
2 cups water
3 tablespoons rice vinegar
1 teaspoon sugar
1 cup baby spinach leaves or 1 cup alfalfa sprouts
1 cucumber
1 carrot
1 avocado
nori sheets (dried seaweed), 4 sheets 
sesame seeds (optional)
soy sauce for dipping 


  1. Rinse and drain brown rice, place into a saucepan over medium heat, and pour in water. Bring to a boil, and simmer until rice has absorbed the water, about 45 minutes. Add rice vinegar and sugar to cooked brown rice . Mix well and set aside.

  2. Cut carrot and cucumber into 8 long thin strips, each. Cut seeds off cucumber strips. 

  3. Cut avocado into half, remove skin and pit, and cut each half into 8 slices. 

  4. Place nori sheet horizontally in front of you. Spread rice evenly on 2/3 of nori sheet; lay a few leaves of spinach or a small amount of sprouts in the bottom third of the rice. Place 2 cucumber strips, 2 carrot strips, and 4 pieces avocado on top. 

  5. Slightly dampen the top edge of the nori. Starting from the bottom, roll up tightly. Press the damp edge to seal. 

  6. Cut into thick pieces and sprinkle with sesame seeds, if desired. Enjoy with or without soy sauce on the side. 

Fun Facts

  • Seaweed contains many beneficial minerals such as zinc, calcium, magnesium, copper, and iodide, all of which can be absorbed through the skin to keep it resilient and elastic. 

  • Seaweed is a superfood that can fuel your body with hearty nutrients. It's packed with potassium, iodine, vitamins, and other trace elements. 

  • Most of the world's oxygen (about 70%) comes from seaweeds and other microscopic algae.

Visit choosemyplate.gov for more information on healthy eating.


Updated: April 09, 2024