Healthy Recipes

Servings: Makes 24 Servings

• 4 medium apples
• 1 cup flour
• 1/4 teaspoon salt
• 1/2 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1 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.

You can use applesauce (16 ounces) or canned apples in place of fresh apples. You can use either peeled or unpeeled apples.

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

Servings: 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.

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

Servings: 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.

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.

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

Servings: Serves 4 (2-3 meatballs)

• 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

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.

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

Servings: Serves 3

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

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

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.

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

Servings: Serves 6 (1 cup)

• 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. Pour over the melon cubes in a bowl and toss gently.
4. Refrigerate for 2 hours.

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

Servings: Serving Size: 1 cup, Serves 10

• 1 pound ground beef (lean)
• 1 medium onion, chopped
• 3 1/2 cups water
• 1 can low-sodium tomato sauce (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 broken spaghetti noodles
• 1 cup shredded Parmesan cheese (optional)

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.

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.

Source: Food Hero Oregon State University Cooperative Extension Service

Servings: Serves 4 (1 thigh)

• 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)

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!

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.

Servings: Serves 4 (1/2 cup)

• 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.

Servings: Serves 8 (1 biscuit)

• 1 can flaky biscuits
• Ground cinnamon (to taste)
• 1/4 cup raisins
• 1/4 cup quick oats
• Nonstick cooking spray

1. Preheat your oven according to the instructions on the biscuit can.
2. Spray a baking sheet with nonstick cooking spray.
3. Place the biscuits on the prepared baking sheet.
4. Carefully open each biscuit by gently pulling it apart in the middle (like a sandwich).
5. Sprinkle a pinch of cinnamon inside each biscuit and add a few raisins and a small spoonful of quick oats.
6. Close the biscuits back up and gently press the edges to seal.
7. Repeat for all biscuits.
8. Bake according to the package instructions, usually 10-14 minutes, or until golden brown.
9. Remove from oven, let cool slightly, and serve warm.

Servings: Serves 2 (8 oz)

• 1 cup strawberries (fresh or frozen)
• 1/2 cup low-fat vanilla yogurt
• 1/2 cup fat-free milk

1. Combine all the ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and serve immediately.

Servings: Serves 4 (4 oz)

• 1 egg
• 2 tablespoons low-fat milk
• 2 cups cornflakes, crushed
• 1 pound boneless, skinless chicken breasts, cut into nugget-sized pieces
• 1/4 cup fat-free reduced-sugar ketchup or fat-free barbecue sauce (for dipping)

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, whisk together the egg and milk.
3. Place the crushed cornflakes in a plastic bag.
4. Dip each chicken piece into the egg mixture, then place it in the bag with cornflakes. Shake to coat evenly.
5. Arrange the coated chicken pieces on a baking sheet lined with parchment paper or lightly greased.
6. Bake for 15 minutes or until the chicken is cooked through and golden brown.
7. Carefully remove from the oven and let cool slightly before serving.
8. Serve with ketchup or barbecue sauce for dipping.

Servings: Serves 4 (1 cup)

• 2 tablespoons canola oil
• 1 cup carrots, sliced
• 1 cup broccoli florets
• 1 cup bell pepper strips
• 1 cup sliced onions
• 2 cloves garlic, minced
• 3/4 cup pineapple juice
• 1 tablespoon lemon juice
• 1 1/2 teaspoons cornstarch
• 1 teaspoon low-sodium soy sauce

1. In a small bowl, whisk together pineapple juice, lemon juice, cornstarch, and soy sauce. Set aside.
2. Heat canola oil in a large skillet or wok over medium-high heat.
3. Add carrots and sauté for about 3 minutes.
4. Add broccoli, bell pepper, onions, and garlic. Stir-fry for another 5 minutes or until vegetables are tender-crisp.
5. Stir the sauce mixture again and pour it into the skillet. Cook for 1-2 minutes, stirring constantly, until the sauce thickens and coats the vegetables.
6. Serve hot.

Servings: Serves 6 (1/2 cup)

• 1 (8-ounce) can chunk pineapple, drained
• 1 (11-ounce) can mandarin oranges, drained
• 20 green grapes, washed and cut in half
• 1/4 cup chopped nuts or toasted coconut

1. Wash hands with soap and water.
2. In a medium bowl, combine the drained pineapple, mandarin oranges, and halved grapes.
3. Sprinkle the top with chopped nuts or toasted coconut.
4. Chill in the refrigerator until ready to serve.
5. Serve cold and enjoy!

Servings: Serves 8 (8 oz)

• Nonstick cooking spray (for toasting plantains)
• 2 large ripe plantains, peeled and thinly sliced
• 1 (14-ounce) can pineapple packed in its own juice, drained
• Dash of ground red pepper (optional, for a hint of spice)
• 2 tablespoons chopped fresh cilantro leaves
• 16 ounces soy milk

1. Spray a skillet with nonstick cooking spray and preheat over medium heat.
2. Add plantain slices and cook until golden brown on both sides. Remove from heat and let cool slightly.
3. In a blender, combine toasted plantains, pineapple chunks, cilantro, soy milk, and red pepper.
4. Blend until smooth and creamy. Add a few ice cubes if desired for a chilled smoothie.
5. Taste and adjust with more pineapple juice or soy milk for desired consistency.
6. Serve immediately.