Healthy Recipes

Makes 24 Servings

• 4 medium apples
• 1 cup flour
• 1/4 teaspoon salt
• 1/2 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/2 cup brown sugar, packed
• 1/2 cup brown sugar, packed
• 1 cup oats, uncooked
• 1/2 cup margarine, 1 stick (or butter)
• 4 sprays of cooking spray

1. Wash hands with soap and water.
2. Preheat the oven to 350 °F.
3. Put the flour, salt, baking soda, cinnamon, brown sugar, and oats in the mixing bowl. Stir together.
4. Add the margarine to the bowl. Use the 2 table knives to mix the ingredients and cut them into crumbs.
5. Lightly grease the bottom and sides of the baking dish with cooking spray.
6. Spread half of the crumb mixture in the greased baking dish.
7. Remove the core from the apples and slice them. Put the apple slices into the baking dish.
8. Top the apples with the rest of the crumb mixture.
9. Bake in the oven for 40-45 minutes.
10. Cut into squares. It will fall apart easily.
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You can use applesauce (16 ounces) or canned apples in place of fresh apples. You can use either peeled or unpeeled apples.

Nutrition Fact	Amount
Total Calories	82
Total Fat	4 g
Saturated Fat	1 g
Cholesterol	0 mg
Sodium	53 mg
Carbohydrates	12 g
Dietary Fiber	1 g
Total Sugars	7 g
Added Sugars Included	4 g
Protein	1 g
Vitamin D	0 mcg
Calcium	7 mg
Iron	0 mg
Potassium	37 mg

Source: Pennsylvania Nutrition Education Network (original)
Recipe modification adapted from SNAP-Ed New York, October 2023

Serving size: 1 ½ cups, Serves 6

• 4 slices turkey bacon (chopped)
• ½ of a small onion
• 1 tsp of minced garlic
• 2 cups black-eyed peas, frozen (about 2 pounds)
• 1 reduced-sodium chicken broth or chicken stock
• 1 cup of water
• 1 tablespoon salt-free or low-sodium seasoning

1. Wash hands with soap and water.
2. Over medium-high heat, cook bacon and onions for 4 to 5 minutes.
3. Add garlic and cook for an additional 1 to 2 minutes.
4. Add black-eyed peas and cook for 2 to 3 minutes.
5. Sprinkle seasoning over peas, add chicken stock, and bring to a boil.
6. Reduce heat to simmer and allow to cook until the peas are tender, about 30 minutes.
7. Serve hot.
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Nutrition Fact	Amount
Total Calories	98
Total Fat	2 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	270 mg
Carbohydrates	13 g
Dietary Fiber	4 g
Total Sugars	3 g
Added Sugars Included	0 g
Protein	7 g
Vitamin D	0 mcg
Calcium	17 mg
Iron	1 mg
Potassium	242 mg

Source: Recipe adapted from Cooking Demo II Food and Health Communications, Inc.

Serves 5

• 18 cups collard greens, cut into strips
• 6 strips of uncured turkey bacon
• 1 tablespoon cooking oil
• 1 small onion, diced
• 4 cloves garlic, minced
• 1 tablespoon salt-free or low-sodium seasoning
• 16 oz reduced-sodium chicken broth or chicken stock
• 1 tablespoon vinegar

1. Wash hands thoroughly with soap and water.
2. Remove the spines from the collard greens and cut the leaves into strips.
3. Heat oil over medium heat in a large stock pot. Add the diced onion and minced garlic, sautéing until soft and fragrant.
4. Add the collard greens to the pot, stirring occasionally, and sauté until they soften.
5. Sprinkle the seasoning over the greens and allow them to cook for about 2 minutes, stirring to combine.
6. Pour in the chicken broth and vinegar. Stir to combine, then cover and simmer for about 30 minutes or until the greens are fork-tender.
7. Serve warm and enjoy
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This Collard Greens with Turkey Bacon recipe is a savory, comforting side dish that combines tender greens with the rich, smoky flavor of turkey bacon.

Nutrition Fact	Amount
Total Calories	109
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	278 mg
Carbohydrates	17 g
Dietary Fiber	2 g
Total Sugars	0 g
Added Sugars Included	0 g
Protein	8 g
Vitamin D	0 mcg
Calcium	268 mg
Iron	4 mg
Potassium	93 mg

Source: Recipe adapted from USDA CACFP https://fns-prod.azureedge.us/sites/default/files/resource-files/Collard_Greens.25-50.pdf

• 1 pound ground chicken
• 1 egg, beaten
• 1 tablespoon salt-free seasoning
• ¼ cup breadcrumbs
• ¼ cup finely diced onions
• ¼ cup finely diced bell peppers
• 1 teaspoon minced garlic
• 2 cups of marinara sauce

These Chicken Meatballs are tender, juicy, and flavorful, making them a versatile main dish for family dinners.

1. Preheat the oven to 375°F.
2. In a large bowl, mix the ground chicken, egg, salt-free seasoning, breadcrumbs, onion, bell pepper, and garlic until well combined.
3. Use a cookie scoop or spoon to form the mixture into meatballs (about 10-12).
4. Place the meatballs on a foil-lined baking sheet and bake until their internal temperature reaches 145°F.
5. Transfer the partially cooked meatballs to a skillet, add marinara sauce, and simmer until the meatballs reach an internal temperature of 165°F and are fully cooked.
6. Allow to rest for five minutes.
7. Serve warm with whole-wheat spaghetti
Watch Video

This Collard Greens with Turkey Bacon recipe is a savory, comforting side dish that combines tender greens with the rich, smoky flavor of turkey bacon.

Nutrition Fact	Amount
Total Calories	0
Total Fat	0 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	0 mg
Carbohydrates	0 g
Dietary Fiber	0 g
Total Sugars	0 g
Added Sugars Included	0 g
Protein	0 g
Vitamin D	0 mcg
Calcium	0 mg
Iron	0 mg
Potassium	0 mg

Serves 3

• 1 tablespoon onion powder
• 1 tablespoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon dried basil
• ½ teaspoon black pepper

This bold, salt-free seasoning blend brings rich flavor to proteins, vegetables, and soups. The recipe can easily be doubled or tripled for convenient storage and future use. This recipe is an alternative to high-sodium all-purpose seasonings.

1. Combine all ingredients in a mixing bowl and mix well.
2. Transfer the seasoning to an airtight container for storage.
This blend is perfect for seasoning up to 1 pound of meat.

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Nutrition Fact	Amount
Total Calories	16
Total Fat	0 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	5 mg
Carbohydrates	3 g
Dietary Fiber	1 g
Total Sugars	0 g
Added Sugars Included	0 g
Protein	1 g
Vitamin D	0 mcg
Calcium	26 mg
Iron	1 mg
Potassium	93 mg

Source: Recipe adapted from USDA CACFP https://fns-prod.azureedge.us/sites/default/files/resource-files/Collard_Greens.25-50.pdf

• 1 tablespoon lime juice
• 1/4 cup fresh mint leaves
• 2 tablespoons of honey
• 3 cups watermelon cubes
• 3 cups honeydew cubes

1. Wash hands with soap and water.
2. Blend lime juice, mint leaves, and honey in a small food processor or blender
3. Place melon cubes in a bowl. Drizzle over the melon and toss gently.
4. Refrigerate for 2 hours
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Nutrition Fact	Amount
Total Calories	54
Total Fat	0 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	13 mg
Carbohydrates	14 g
Dietary Fiber	1 g
Total Sugars	12 g
Added Sugars Included	0 g
Protein	1 g
Vitamin D	0 mcg
Calcium	13 mg
Iron	0 mg
Potassium	221 mg

Source: Adapted from Food Hero Oregon State University Cooperative Extension Service.

Serving Size 1 cup, Serves 10

• 1 pound ground beef (lean)
• 1 onion (medium, chopped)
• 3 1/2 cups of water
• 1 can tomato sauce, low sodium (15 ounces)
• 2 teaspoons dried oregano
• 1/2 teaspoon sugar
• 1/2 teaspoon garlic powder
• 1/2 teaspoon rosemary
• 1/4 teaspoon black pepper
• 16 ounces spaghetti noodles (broken)
• 1 cup Shredded Parmesan cheese (optional)

This one-pan spaghetti dish is perfect for a busy weeknight and has grains, vegetables, meat, and dairy. Enjoy it with a side of fruit or salad

1. Wash hands with soap and water.
2. Brown meat and onions in a large skillet over medium-high heat (300 °F in an electric skillet). Drain fat.
3. Stir in water, tomato sauce, spices, and boil.
4. Add spaghetti, cover the pan, and simmer for 10 to 15 minutes, stirring often to prevent sticking.
5. When spaghetti is tender, top with grated cheese.
6. Refrigerate the leftovers within 2 hours.
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Nutrition Fact	Amount
Total Calories	296
Total Fat	7 g
Saturated Fat	3 g
Cholesterol	35 mg
Sodium	154 mg
Carbohydrates	38 g
Dietary Fiber	3 g
Total Sugars	4 g
Added Sugars Included	3 g
Protein	18 g
Vitamin D	0 mcg
Calcium	128 mg
Iron	3 mg
Potassium	336 mg

Source: Food Hero Oregon State University Cooperative Extension Service

• 1-pound boneless, skinless chicken thighs, fat trimmed
• 1 tablespoon olive oil (or canola oil)
• 1 ½ tablespoons salt-free five-spice seasoning
• ¼ teaspoon salt (optional)

This Spice-Rubbed Chicken Thighs recipe features juicy, tender chicken thighs coated in a warm, aromatic five-spice seasoning blend, perfect for an easy yet flavorful main dish.

1. Preheat the oven to 375°F.
2. Wash hands with soap and water.
3. Place chicken thighs in a large bowl.
4. Drizzle the chicken with oil, then sprinkle with seasoning and salt if desired.
5. Rub the spice mixture evenly over the chicken to coat.
6. Arrange the chicken thighs on a baking sheet in a single layer.
7. Bake, uncovered until the internal temperature of the chicken reaches 165°F (about 25-30 minutes).
8. Let the chicken rest for at least 5 minutes before slicing. Enjoy!
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Nutrition Fact	Amount
Total Calories	0
Total Fat	0 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	0 mg
Carbohydrates	0 g
Dietary Fiber	0 g
Total Sugars	0 g
Added Sugars Included	0 g
Protein	0 g
Vitamin D	0 mcg
Calcium	0 mg
Iron	0 mg
Potassium	0 mg

Serves 4

• 4 small to medium sweet potatoes
• 1 tablespoon of butter
• ¼ teaspoon of salt
• ¼ teaspoon of cinnamon
• 1 tablespoon of brown sugar
• ¼ cup of low-fat milk

1. Wash hands with soap and water.
2. Wash and peel the potatoes. Cut them into slices that are 3/4 inch thick.
3. Put them in a saucepan with enough water to cover the potatoes.
4. Bring the water to a boil on medium heat.
5. Cook the potatoes for 20 to 25 minutes until soft.
6. Drain then transfer to a mixing bowl and add butter, salt, cinnamon, brown sugar, and milk.
7. Serve hot
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Nutrition Fact	Amount
Total Calories	148
Total Fat	3 g
Saturated Fat	2 g
Cholesterol	9 mg
Sodium	278 mg
Carbohydrates	28 g
Dietary Fiber	12 g
Total Sugars	12 g
Added Sugars Included	3 g
Protein	38 g
Vitamin D	0 mcg
Calcium	65 mg
Iron	1 mg
Potassium	568 mg