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The University of Texas Rio Grande Valley

Professional Education & Workforce Development Division of Governmental & Community Relations

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Learn how to incorporate fresh, local produce with recipes from Campus Food Security Institute.
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Campus Food Security Initiative (CFSI) Recipes

The CFSI student research team creates plant-based recipes, under the guidance of a culinary specialist, utilizing locally grown produce in season.

Some of the recipes featured on this page are vegetarian and may include dairy products and/or eggs. They are mostly included in the desserts and breads section. The vegetarian recipes are labeled accordingly:

Recipe Finder
: Find recipes with ingredients you have available

Vegetables

Salads & Entrees

Pasta & Pizzas

Soups & Rice

Sauces

Vinaigrettes & Dressings

Desserts & Breads

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Vegetables

Cabbage Wraps with Quinoa & Mushrooms
Cabbage Wraps with Quinoa & Mushrooms
Cabbage Wraps with Quinoa & Mushrooms
  • (6-8 servings)
  • Ingredients:
  • 1 small - Green cabbage, rinsed, cut off root end, remove center core
  • 1 cup - Quinoa
  • 1 2/3 cup - Water (for cooking)
  • 3 tablespoons - Oil (olive, Canola, or other light tasting oil)
  • 1 large - Onion, peeled, chopped
  • 2 cloves - Garlic, peeled, minced
  • 1 pound - Mushrooms, rinsed, sliced
  • Salt and red pepper flakes to taste
  • Directions:
    1. In a large saucepan boil enough water to cover cabbage leaves.
    2. Peel off about 12-16 individual cabbage leaves and drop then into salted, boiling water.
    3. Cook for about 3 minutes, until leaves are pliable.
    4. Remove from water and set aside.
    5. In a large saucepan, heat 2 tablespoons of oil, add chopped onion and garlic.
    6. Cook for 5 minutes.
    7. Set aside.
    8. Place quinoa in a large bowl, add fresh water and with your hands rub quinoa seeds to remove outer coating, which contains saponin. (Saponin has a bitter flavor).
    9. Strain quinoa in a fine mesh strainer and rinse several times.
    10. Now add quinoa to saucepan with onion, add 1 2/3 cupwater and bring to boil.
    11. Stir well, cover and cook over low heat 15 minutes.
    12. Remove from heat and let it rest 5 minutes, then fluff quinoa with a fork.
    13. In another saucepan heat 1 tablespoon of oil, over medium heat, add mushrooms and cook until nicely browned, about 5 minutes.
    14. Season to taste, set aside.
  • *For more information, download the PDF
Carrots with Sesame Seeds
Carrots with Sesame Seeds
Carrots with Sesame Seeds
  • (6 servings)
  • Ingredients:
  • 2 pounds - Carrots, peeled, sliced into thin rounds
  • 4 tbsps - Oil
  • Salt, red pepper flakes, sugar to taste
  • 1/2 - 1 - Lemon, or orange, use juice only (optional)
  • 1/4 cup - Dill or cilantro, chopped
  • 1/4 cup - Parsley, chopped
  • Garnish- Sesame seeds 1-2 tablespoons
  • Optional ingredients:
  • cumin seeds, minced garlic
  • Directions:
    1. Place oil in a medium pan.
    2. Once oil is heated, add sliced carrots, salt, red pepper flakes and sugar (to caramelize carrots).
    3. Sauté 10-15 minutes stirring occasionally.
    4. Let it cool for 5 minutes, add herbs of your choice. Toss well, adjust seasoning.
    5. Serve at room temperature.
    6. Garnish with sesame seeds.
    7. Carrots can be roasted instead of sautéing.
    8. Place carrots on a baking sheet in preheated to 400°F oven.
    9. Roast for about 15 minutes.
  • *For more information, download the PDF
Glazed Carrots
Glazed Carrots
Glazed Carrotss
  • (4 servings) *Carrots can be a colorful addition to a special meal.
  • Ingredients:
  • 1 lb - Carrots,(about 4 large carrots) washed, peeled, sliced
  • 2 tbsp - Oil, (or 1 tbsp oil and 1 tbsp butter)
  • 1/3 cup - Water
  • Dash of sugar (to create a glaze)
  • Salt, pepper to taste
  • Optional ingredients:
  • 3-4 - Thin slices of fresh ginger
  • Garnish- 1 tbsp chopped flat leaf parsley, dill or cilantro
  • Directions:
    1. Place carrots in a medium pan, add water, oil, sugar, salt (ginger, if using).
    2. Bring to boil and cook covered for about 2-3 minutes.
    3. Remove cover and continue to cook until all liquid evaporates.
    4. Taste and adjust seasoning.
  • Serving suggestion
  • Sprinkle some chopped parsley over carrots and serve.
  • *For more information, download the PDF
Gnocchi di Patate-Italian (Dumplings)
Gnocchi di Patate-Italian (Dumplings)
Gnocchi di Patate-Italian (Dumplings)
  • (2 servings) *When making gnocchi use starchy potatoes (baking potatoes are best).
  • Ingredients:
  • 1 lrg - Potato, peeled, rinsed, cut into 8 chunks
  • 1/2 cup - Flour
  • Salt, pepper to taste
  • Directions:
    1. Cook potato for 15-20 min until tender.
    2. Drain the water and place potato in a bowl, allow to cool slightly.
    3. Do not refrigerate.
    4. Use fork to mesh potato until smooth, add flour, salt and pepper.
    5. Use your hands to mix everything together and form a dough.
    6. Place dough on a cutting board, divide in half and roll it into 1-2 inch thick rope.
    7. Slice dough, into small 1 inch pieced. Bring a pot of water to boil, and drop gnocchi into water, lower the heat to medium, cook at gentle boil.
    8. Gnocchi cook quickly. As soon as gnocchi float to the top of water, cook them for no more than 1 minute and remove from water.
    9. Gnocchi should be cooked with plenty of salted water. Do not stir too much during cooking, as gnocchi are very delicate and can break up.
    10. Remove the gnocchi with a perforated large spoon and place in a bowl with choice of melted butter, oil, or pesto or tomato sauce.
  • Serving suggestion
  • Serve with tomato sauce, pesto, gorgonzola sauce, meted butter and shaved Parmesan cheese, Primavera sauce.
  • *For more information, download the PDF
Green Papaya with Nigella Seeds
Green Papaya with Nigella Seeds
Green Papaya with Nigella Seeds
  • (2 - 3 servings)
  • Ingredients:
  • 1 small (about 1 Lb) - Green papaya, peeled, cut in half, seeds removed
  • 2 - 4 tbsps - Oil (olive, canola)
  • 1 small - Onion, peeled, diced
  • 2 cloves - Garlic, peeled, chopped
  • 1-1 inch piece - Ginger root, chopped, or 1/2 teaspoon dry
  • 1 - Bay leaf
  • 1-2 small dried or fresh - Red peppers or red pepper flakes, to taste
  • 2-3 whole - Cloves
  • 1 teaspoon - Nigella seeds
  • 1/2-1 cup - Water, as needed
  • Salt to taste
  • Optional ingredients:
  • 1/2 teaspoon - Turmeric, ground
  • 1/2 teaspoon - Cumin seeds
  • 1/4 teaspoon - Ground cinnamon
  • Directions:
    1. Dice papaya into bite size chunks (about 2 inch).
    2. Preheat medium size saucepan, add oil. When oil is hot add onion, garlic, ginger and bay leaf and cook until onion is translucent (3-4 minutes).
    3. Add papaya pieces, red pepper, cardamom, cloves, nigella seeds, salt.
    4. Cook over medium heat for about 5 minutes.
    5. Add water if needed and continue to cook for another 10 minutes.
    6. Adjust seasoning to your liking. Serve warm.
  • *For more information, download the PDF
Kohlrabi Creamy Slaw with Fage
Kohlrabi Creamy Slaw with Fage
Kohlrabi Creamy Slaw with Fage
  • (2 servings) *(pronounced fa-yeh) Greek strained yogurt.
  • Ingredients:
  • 1 lrg - Kohlrabi, washed (or 2 sm)
  • 2 to 3 tbsp - Fage, or sour cream
  • 1 sm - Jalapeño or serrano pepper, sliced
  • 1 to 2 tbsp - Chopped fresh herbs (dill, cilantro, or Italian parsley)
  • Salt, pepper to taste
  • Directions:
    1. Peel and shred Kohlrabi into a bowl. Add remaining ingredients, mix well and adjust seasoning.
    2. Remove cover and continue to cook until all liquid evaporates.
    3. Store covered in refrigerator. Can be prepared one day ahead.
  • Serving suggestion
  • Kohlrabi is a tasty crisp vegetable, similar in texture to jicama or reddish.
    Green and purple varieties of kohlrabi, are same on the inside after you peel the skin.
    Can be eaten raw, and is great in salads, crudités platters. Can cooked in soups, like potato.
  • *For more information, download the PDF
Kohlrabi Slaw with Lemon & Herbs
Kohlrabi Slaw with Lemon & Herbs
Kohlrabi Slaw with Lemon & Herbs
  • (2 servings) *Kohlrabi is a very good source of vitamin C, fiber and antioxidants.
  • Ingredients:
  • 1 lrg - Kohlrabi, washed (or 2 sm)
  • 1/2 - Juice of lemon or lime
  • 1 to 2 tbsp - Neutral oil (avocado, safflower)
  • 1 tbsp - Chopped fresh dill
  • 1 tbsp - Chopped fresh cilantro)
  • Salt, pepper to taste
  • Directions:
    1. Rinse well kohlrabi, peel the skin, shed it into to a bowl.
    2. Squeeze lemon juice over kohlrabi, add oil, salt, pepper and herbs (herbs of your choice).
    3. Now mix all ingredients with a fork, and taste and adjust seasoning to your liking.
  • Serving suggestion
  • Serve as a side dish.
    Store covered in the refrigerator.
  • *For more information, download the PDF
Krautsalat (Green Cabbage Slaw)
Krautsalat (Green Cabbage Slaw)
Krautsalat (Green Cabbage Slaw)
  • (2-4 servings) *Excellent source of vitamin K, vitamin C and dietary fiber, antioxidants.
  • Ingredients:
  • 1 sm - Rinsed well, core removed (or a 1/3 large cabbage)
  • 1 to 2 tbsp- Juice of lemon, lime or apple vinegar
  • 1 to 2 tbsp - Neutral oil (safflower, avocado)
  • Salt, pepper to taste
  • Directions:
    1. Shred cabbage into a bowl (use mandolin, grater or knife), and add salt.
    2. With your hand, massage the cabbage to give it a soft texture with some crunch.
    3. Add lemon juice, oil and black pepper. Stir well, using fork.
    4. Taste and adjust seasoning.
  • Serving suggestion
  • If not using right away cover the bowl and store in refrigerator for a day or two.
    Flavor and texture of Krautsalat will mellow ,if allowed to rest.
  • *For more information, download the PDF
Marinated Onion
Marinated Onion
Marinated Onion
  • (2-3 servings) *When onion is bitter, sprinkle some salt over sliced onion and soak it in cold water for about 2 minutes. Drain water. gently squeeze onion to remove remaining liquid.
  • Ingredients:
  • 1 med - Peeled, cut in half (or use 1 large onion)
  • 1/2 tbsp - Lemon, lime juice, or mild vinegar
  • 1/4 tsp - Sugar (if onion is not sweet)
  • 1 tbsp - Neutral oil
  • Red pepper flakes, or cayenne pepper, to taste
  • Salt, pepper to taste
  • Garnish:
  • Chopped parsley, cilantro or dill
  • Directions:
    1. Thinly slice onion and place it in a bowl.
    2. Add salt, lemon juice, now with your hand gently massage the onion, this helps to absorb the flavors.
    3. Let it rest for about 15-30 minutes.
    4. Add red pepper flakes and oil.
    5. Using fork mix onion, taste and adjust seasoning.
  • Serving suggestion
  • Garnish with parsley and serve at once.
  • Can be used as topping for a salad or sandwich.
    Can be used as topping for a salad or sandwich.
  • *For more information, download the PDF
Muhammara-Red Pepper and Walnut Dip
Muhammara-Red Pepper and Walnut Dip
Muhammara-Red Pepper and Walnut Dip
  • (About 1 1/2 cup)
  • Ingredients:
  • 1 large - Red pepper, roasted, deseeded, cut into chunks (you can use 7 oz can whole pimentos)
  • 3/4-1 cup - Walnut pieces
  • 1/4 cup - Oil
  • 1 tbsp - Pomegranate molasses
  • 1-2 tsp - Lemon juice
  • 1 tsp - Aleppo peppers, ground (if not available use red pepper flakes)
  • 1/4-1/2 tsp- Ground cumin
  • Salt to taste
  • Directions:
    1. Place all ingredients in food processor or blender, process until combined and quite smooth. Keep refrigerated 2-3 days.
    2. *For more information, download the PDF
Mushroom-Lima Bean Cassoulet
Mushroom-Lima Bean Cassoulet
Mushroom-Lima Bean Cassoulet
  • (6 servings)
  • Ingredients:
  • 1 Lb. (2 cups) - Dry Lima beans, soaked overnight, drained, rinsed
  • 2 - 4 tbsp - Oil (olive,canola)
  • 1 large - Onion, peeled, chopped
  • 2 medium - Carrots, peeled, chopped
  • 4 ounces - Mushrooms chopped (about 4-5 mushrooms)
  • 1 medium - Turnip, peeled, chopped
  • 1 small - Parsnip, peeled, chopped
  • 5-6 - Sprigs flat leaf (Italian) parsley
  • 1 Lb.(4 med.) - Tomatoes, chopped
  • 1 tsp - Dry thyme, or 1 tablespoon fresh
  • 2 small - Bay leaves
  • 1/2-1 tsp - Red pepper flakes
  • Salt to taste
  • Directions:
    1. Place large saucepan over medium heat. Add oil to the saucepan then onion and sauté 3 minutes.
    2. Add carrots, mushrooms, garlic and sauté for 5 minutes.
    3. Add beans, turnip, parsnip, bay leaves, tomatoes, thyme, pepper flakes and 7-8 cups of water.
    4. Bring to boil, then lower the heat. Cover pan, partially and simmer beans for about 1 hour or until soft.
    5. Season to taste. Remove bay leaves and serve.
  • *For more information, download the PDF
Street Corn with Poblano Peppers
Street Corn with Poblano Peppers
Street Corn with Poblano Peppers
  • (6 servings)
  • Ingredients:
  • 2 1/2 lb - Frozen corn (thawed) about 6 cups
  • 2 - 4 tbsps - Oil (olive, canola)
  • 2 - Poblano peppers, charred or roasted, seeds removed, diced
  • 1 small - Onion, peeled, diced
  • 1/2 cups - Cilantro (Coriander), chopped
  • 1 - 2 - Limes, juice only
  • 1 clove - Garlic, peeled, minced
  • 3 - 4 oz. - Cotija cheese, or Queso Fresco, crumbled (optional)
  • 1 - Limes, juice only
  • 1 - Jalapeno, charred, sliced (optional)
  • Salt, cayenne pepper to taste
  • Lime wedges for garnish
  • Directions:
    1. Place a large skillet over medium high heat add oil and corn and cook until corn is slightly charred.
    2. Set aside.
    3. In a large bowl mix together oil, lime juice, garlic.
    4. Add corn, onion, poblano peppers, cilantro, Cotija cheese.
    5. Mix well to combine. Adjust seasoning.
    6. Traditionally this salad is made with fresh corn on the cob that is grilled until charred.
    7. For this recipe you will need 6 ears of corn.
  • *For more information, download the PDF

Salads & Entrees

Baked Corn Chips
Baked Corn Chips
Baked Corn Chips
  • (4 servings)
  • Ingredients:
  • 12 - Corn tortillas
  • 1 tbsp - Vegetable oil
  • Salt
  • Directions:
    1. Preheat the oven to 350ºF.
    2. Brush both sides of the tortillas with oil.
    3. Stack the tortillas on top of each other, then cut into six equal sized wedges.
    4. Spread the chips out in a single layer on two large baking sheets and season with salt.
    5. Bake the chips for ten minutes, then gently stir and flip the chips.
    6. Return the chips to the oven and bake until golden brown (3-5 minutes more).
    7. Season with salt once more. Allow the chips to cool before serving.
  • *For more information, download the PDF
Basil, Tomato, Corn Salad
Basil, Tomato, Corn Salad
Basil, Tomato, Corn Salad
  • (2 servings)
  • Ingredients:
  • 12 - 15 - basil leaves (either italian or holy basil)
  • 1 cup - frozen corn thawed
  • 1 medium - tomato (or 2 small tomatoes)
  • 1 tbsp - vinegar (any kind)
  • Salt to taste
  • Optional:
  • Finely chopped red onion
  • Directions:
    1. Thaw corn.
    2. Chop all tomatoes and onions, and mix in a bowl with corn.
    3. Can be placed in the fridge for a couple days.
    4. When ready to serve, thinly chop basil and mix in.
    5. Add vinegar and mix in.
    6. Can be served room temperature or cold.
  • *For more information, download the PDF
Beet & Fermented Cucumber (Pickle) Salad
Beet & Fermented Cucumber (Pickle) Salad
Beet & Fermented Cucumber (Pickle) Salad
  • (4 servings)
  • Ingredients:
  • 2 medium or large - Beets, peeled, cut in half
  • 2 medium or large - Dill pickles, diced
  • 1-2 tablespoons - Oil
  • Salt, fresh lemon juice to taste
  • Optional:
  • 1 - Onion, peeled, diced
  • 1 tbsp - Ginger, grated or 1 teaspoon dry ginger
  • 1 - Red or green chile pepper, diced
  • Directions:
    1. Place beets in a sauce pan, cover with water and cook for about 30-40 minute until, al dente.
    2. Cooking time will very, yunger beets cook faster.
    3. Remove beets from heat, drain water.
    4. When cool enough to handle dice beets and place in a bowl.
    5. Add diced pickles, oil and any other ingredients.
    6. Season to taste. Serve as side dish.
    7. Store refrigerated in covered container.
    8. To avoid stains use gloves when handling beets.
  • *For more information, download the PDF
Couscous Salad
Couscous Salad
Couscous Salad
    • (6 servings) *Couscous is a small pasta that originated in North Africa (Morocco).
    • Ingredients:
    • Dressing:
    • 1 large - Lemon, use juice only
    • 1/3 cup - Olive oil or other neutral oil
    • 1 tbsp - Dill, or parsley chopped
    • 1 clove - Garlic, minced
    • 1 tsp - Mustard (optional)
    • Salt, black pepper or red pepper flakes to taste
    • Place all ingredients in a small bowl, or jar with a lid and mix it well. Set aside.
    • Salad:
    • 3 cups - Water
    • 2 cups - Pearl (Israeli) couscous
    • 2 medium - Tomatoes, diced, or 2 cups cherry tomatoes, cut in half
    • 1 - Cucumber, peeled, diced
    • 1/3 - 1/2 cup - Chives or onion, chopped
    • 1/4 cup - Parsley, dill, mint or cilantro chopped (or use mixture of herbs)
    • Optional:
    • Kalamata olives, Feta cheese, Garbanzos
    • Ground cumin dry red pepper to taste (Turkish version of couscous)
    • Directions:
      1. In a medium saucepan bring salted water to boil, add couscous, stir, cover.
      2. Lower the heat and cook 10-15 minutes.
      3. Drain well and set aside to cool for few minutes.
      4. Place couscous in a large bowl, add dressing to warm couscous, toss to coat.
      5. Add remaining ingredients, and mix gently, season to taste.
      6. Can be made day ahead kept covered in refrigerator for 3-4 days. Serve cold or at room temperature.

Tip:
    • To make most flavorful salad add dressing to couscous while still warm, Same for any pasta or potato salad. Dressing absorbs better when added to warm pasta or potatoes.
  • *For more information, download the PDF
Creamy Beetroot Salad
Creamy Beetroot Salad
Creamy Beetroot Salad
  • (3 servings) *Beets are a special vegetable and a very versatile ingredient.
  • Ingredients:
  • 2 med - Beets (or 1 large one)
  • 1 tbsp - Avocado
  • 1 tbsp - Fresh lemon juice
  • Salt to taste
  • Optional ingredients:
  • 1/4 cup - Chopped walnuts (or pecans)
  • Garnish - Chopped parsley
  • Directions:
    1. Rinse and clean beets in warm water.
    2. Boil beets in water for approx 1 hour.
    3. Let beets cool then drain water, carefully remove the skin (will come off easily).
    4. Boiled beets can be stored in the fridge for 3-5 days . When ready to serve chop beets in bite size pieces.
    5. Mix avocado and lemon in a bowl. The sauce may turn pink.
  • Serving suggestion
  • Place in a serving dish and add chopped walnuts and parsley as garnish. Can be served room temperature or cold.
  • *For more information, download the PDF
Cucumber Salad
Cucumber Salad
Cucumber Salad
  • (2 servings) *Cucumber is non-starchy vegetables and improves blood sugar control.
  • Ingredients:
  • 1 lg - Cucumber, washed, peeled, thinly sliced(or 1 lg one)
  • 1 - Fresh lemon juice only, or 2-3 tbsp vinegar
  • 1 tbsp - Oil
  • 1 tbsp - Chopped fresh dill or parsley
  • 2-3 slices - Onion
  • Salt, red pepper flakes or ground black pepper, sugar, to taste
  • Optional ingredients:
  • 2 - Green onions, washed, sliced instead of onion slices
  • Garnish - Cherry tomatoes, or 2-4 slices of tomato
  • Directions:
    1. In a bowl stir together, lemon juice, oil, salt, pepper flakes, dill, add sliced cucumber and onion and mix well to combine flavors.
  • Serving suggestion
  • Just before serving divide among individual plates and garnish with tomatoes.
  • *For more information, download the PDF
F
Frijoles Charros sin Carne
Frijoles Charros sin Carne
Frijoles Charros sin Carne
  • (8 servings)
  • Ingredients:
  • 1 pound - Dry pinto beans, rinsed
  • 1 large - Poblano pepper, cut into strips
  • 1 medium - Onion, chopped
  • 1 large - Tomato, chopped
  • 3 cloves - Garlic, minced
  • 1 - Jalapeno pepper, seeded, diced
  • 1 - Serrano pepper, seeded
  • 1 large - Carrot, peeled, cut in half
  • 1/2 tbsp - cumin
  • 2 - Bay leaves
  • 1 tsp - Oregano, dry or 1/2 tablespoon fresh
  • 1/2 bunch (divided) - Cilantro
  • Salt to taste
  • Optional
  • Serrano pepper, (deseeded), few leaves of fresh of dry epazote
  • Directions:
    1. Place dry beans in a saucepan, cover with water and bring to boil.
    2. Turn off the heat. Let the beans rest 1/2 hour. In a small saucepan sauté onion, garlic, Poblano and jalapeno peppers.
    3. Set aside. Drain water from beans then add 6 or more, cups of boiling water.
    4. Bring to boil. Cook covered, over medium heat for about 30 minutes.
    5. Now add remaining ingredients and bring to boil. Lower the heat and continue to cook covered, until beans are tender.
    6. Season to taste. Serve with chopped cilantro.
  • *For more information, download the PDF
Garbanzo (Chickpea) Salad
Garbanzo (Chickpea) Salad
Garbanzo (Chickpea) Salad
  • (6 - 8 servings) *Plan ahead as garbanzo bean must be soaked overnight and simmered for about hour.
  • Ingredients:
  • 2 cups (1 lb) - Dry garbanzo beans
  • 1 tsp - Baking soda
  • 1/3 - 1/2 cup - Kalamata olives, cut in half
  • 2 small - Cucumbers, peeled, cut in half, seeds removed
  • 1 cup - Cherry tomatoes, cut in half, or 2 large tomatoes, chopped
  • 1 small- Onion, chopped
  • 1 small- Red bell pepper, stem and seeds removed, chopped
  • 1 cup (1 bunch) - Parsley, cilantro or dill, chopped
  • Salt, red pepper flakes to taste
  • Optional
  • 1/2 cup - Feta, Cotija, Halloumi or goat cheese, crumbled
  • ground cardamom, allspice, cumin, to taste
  • Dressing
  • 2 - Large lemons or limes, use juice only
  • 2 - Cloves garlic, minced
  • 1/3 cup - Oil
  • Directions:
    1. Rinse garbanzo and soak overnight in large bowl of cold water and 1 teaspoon of baking soda.
    2. Use 3 cups of water for every 1 cup of beans. Drain and rinse well. Place garbanzo in pan with fresh cold water.
    3. Bring to boil, then lower the heat and simmer garbanzo. Skim off any foam or skins that float to top.
    4. Cook until beans are tender. Garbanzos need to cook 40-60 minutes, or more, depending on freshness.
    5. Add salt toward end of cooking, or beans will toughen.
    6. Do not add baking soda during cooking time or beans will fall apart.
    7. Let beans cool to room temperature then drain, you can save the liquid for another use.
    8. In a large bowl combine olives, cucumbers, tomatoes, onion, pepper, parsley or cilantro. (If you wish you can combine parsley with cilantro).
    9. Make salad dressing in a jar with a lid.
    10. Shake well lemon juice with garlic and oil. Season to taste.
    11. Pour dressing over salad and toss to combine. Just before serving add crumbled cheese (optional). Toss and serve.
  • *For more information, download the PDF
Green Salad Mimosa
Green Salad Mimosa-Boiled
Green Salad Mimosa
  • (3 servings)
  • Ingredients:
  • 2 tbsp - Fresh lemon juice, or rice vinegar
  • 1 tbsp - Mustard
  • 1/3-1/2 cup - Neutral oil
  • 2 heads- Butter lettuce, or spring mix for 2-3 servings, rinsed
  • Salt to taste
  • Directions:
  • Vinaigrette
    1. In a bowl, whisk together the mustard, salt, pepper, lemon juice.
    2. Slowly add the oil, in a thin stream, whisking all the time until the dressing is emulsified.
  • Serving suggestion
  • Dab lettuce with a towel to remove excess water.(When lettuce is wet, salad dressing will run off the salad greens). In a large bowl, combine the lettuce with enough dressing to coat generously. Place a mound of the salad on each serving plate.
  • *For more information, download the PDF
Green Salad
Green Salad
Green Salad
  • (1 servings) *Remember to add dressing just before serving or greens will wilt.
  • Ingredients:
  • 2 - 2 & 1/2 cups - Spring Mix, or other salad greens
  • 2 to 3 tbsp - Classic Vinaigrette (see our recipe online)
  • Salt to taste
  • Directions:
    1. Wash the salt greens under cold running water.
    2. Use salad spinner after washing or use paper towel to absorb some waters so the salad dressing sticks to the greens.
    3. Place salad greens in a bowl, and just before serving add the salad dressing.
    4. Use two forks or two spoons, to turn and toss the salad. You want to turn salad leaves over and aver several times so all the leaves are lightly coated with the dressing.
    5. Taste a leaf, and if needed add more salt or vinegar. Serve at once.
  • Salads:
  • When preparing salad look for freshest greens with crisp leaves and use them within few days of purchasing. If you not preparing salad green at once, place greens into plastic bag and add piece of paper towel, to avoid spoilage. Remember to always wash the greens before consuming.To avoid spoilage wash only what you will use, and store the rest, in refrigerator.
    Salad greens are low in calories, provide dietary nutrients, such as vitamins, minerals to support healthy body. In comparison to vegetables, two cups of greens have the nutritional equivalent of a one cup serving of vegetables.
    When making salad choose your salad dressing wisely. Salad dressings can add fat, sugar, and calories. Best is to choose oil-based dressings or simple oil and vinegar with some herbs for added flavor. Measure the portion and aim for no more than 2 -3 tablespoons of dressing per serving. Using creamy salad dressing for spring mix will weight down and crush the delicate leaves . Creamy salad dressings are best with Iceberg, or Romaine lettuce.
  • *For more information, download the PDF
Jalapeños Rellenos con Queso Fresco
Jalapeños Rellenos con Queso Fresco
Jalapeños Rellenos con Queso Fresco
  • (6 servings)
  • Ingredients:
  • 12 - Jalapeno peppers, rinsed,
  • 1/3 pound - Queso Fresco
  • 1/2 cup - Cilantro, chopped
  • 1/2 medium - Onion, chopped
  • 1/2 tbsp - Oregano, dry, or 1 tablespoon fresh
  • 1 - 2 tbsp - Oil
  • Directions:
    1. Wear gloves while handling chiles. Cut a slit down one side of each Jalapeño pepper lengthwise to create a pocket.
    2. Leave stem intact. Do not cut through. Scrape out the seeds and rinse jalapeños.
    3. Sauté onion in 1 teaspoon oil, for 1 minute.
    4. Crumble the cheese into small bowl, add cilantro, onion, oregano and mix well.
    5. Use spoon to stuff each paper with cheese mixture.
    6. Sauté Jalapeños in a sauce pan until soft, about 15 minutes (Jalapeños can be baked in 425 degree oven for 15-18 minutes).
Jicama-Cucumber Salad
Jicama-Cucumber Salad
Jicama-Cucumber Salad
  • (6 servings)
  • Ingredients:
  • 1 med - Jicama, peeled, sliced
  • 1 large - Cucumber, peeled, cut in half lengthwise, seeds removed
  • 1 - 2 - Limes, use juice only
  • Salt, cayenne pepper to taste
  • Garnish: chopped cilantro
  • Directions:
    1. Cut jicama into matchsticks (julienne).
    2. Cut cucumber into thick half moon slices.
    3. Place jicama and cucumber in a mixing bowl, add lime juice, salt and cayenne pepper.
    4. Toss well.
    5. Can be prepared few hours ahead of time. Cover and refrigerate.
    6. Just before serving garnish with cilantro.

Pasta & Pizzas

Cabbage with Pasta
Cabbage with Pasta
Cabbage with Pasta
  • (4 servings as a meal or 6 servings as a side dish)
  • Ingredients:
  • 4 tbsps - Oil (olive, canola)
  • 1 large - onion, peeled, diced
  • 1 medium - carrot, peeled, diced
  • 2 cloves - garlic, peeled, diced
  • 1 small - cabbage, cut in half, core removed
  • dash - lemon juice or vinegar
  • 3 - 4 - sprigs of parsley or dill
  • 2 - whole cloves (optional)
  • 1 - bay leaf (optional)
  • Salt, black pepper or red pepper flakes to taste
  • 8 ounces - uncooked orecchiette, bowtie pasta or egg noodles
  • Directions:
    1. Cut cabbage into four pieces and shred finely, working across the grain.
    2. Place large pan over medium heat, add oil then add onion and sauté until translucent.
    3. Add garlic, carrot stir and cook for 2 minutes.
    4. Add shredded cabbage and dash of lemon juice.
    5. Cabbage contains sulfites, adding acid helps neutralize the smell. Stir well.
    6. Add parsley, cloves, bay leaf, salt and pepper to taste and cook for few minutes.
    7. Cover the pan and cook for about 15 minutes until cabbage is tender and turns shiny and slightly translucent. Remove from heat.
    8. Cook noodles according to package directions, drain and add to cabbage Stir well to combine.
    9. Adjust seasoning and serve. Garnish with parsley or fresh dill.
  • *For more information, download the PDF
Kale Pesto with Pasta
Kale Pesto with Pasta
Kale Pesto with Pasta
  • (4-6 servings) *Add to your favorite tomato sauce for change of flavor.
  • Ingredients:
  • 2 cups - Kale leaves, stalks removed, chopped
  • 1/4 cup - Walnut, or almond pieces
  • 1/4 cup - Mild flavored oil
  • 1/4 cup - Grated Parmesan or Romano cheese
  • 1 lb - Pasta (Angel Hair, Spaghetti, Ziti)
  • Salt, or ground black pepper to taste
  • Optional ingredients:
  • 1 - Clove garlic, peeled, crushed
  • Directions:
    1. Blanch kale in boiling water for 1 minute, to soften the leaves. Drain, and rinse under cold water, to stop cooking.
    2. Dab kale leaves with paper towels to remove excess water.
  • Pesto Sauce
  • To make pesto, put all ingredients in a food processor or blender to make a paste.Taste and adjust the seasoning.
  • Pasta Instructions
    1. Cook pasta in boiling, salted water (Angel Hair pasta cooks in 3 minutes) Drain pasta, saving small amount of cooking water, for the sauce.
    2. Do not rinse pasta! Return pasta to pot it was cooked in, add pesto, and mix well.
    3. If needed add small amount of saved cooking water, or you can add some amount of oil. Pasta absorbs liquids quickly and becomes sticky. Reheat pasta in covered pan, covered over low heat. Season to taste.
  • Serving suggestion
  • Serve pesto with cooked pasta of your choice.
  • *For more information, download the PDF

Soups & Rice

Bloody Beet Soup
Bloody Beet Soup
Bloody Beet Soup
  • (4 - 6 servings)
  • Ingredients:
  • 5-6 medium - Beets , peeled
  • 2 - Carrots, peeled, diced
  • 1 - Turnip, peeled
  • 1 - Parsnip, peeled
  • 6 cups - Water
  • 2 - 3 cloves - Garlic, peeled
  • 1 - Onion, peeled, cut into chunks
  • 1 - Bay leaf
  • 2 - 3 - Sprigs fresh parsley
  • 1 - Jalapeno pepper, or other chile of choice
  • Salt, pepper, lemon juice to taste
  • Optional:
  • Cooked black beans
  • Boiled potatoes (diced)
  • Directions:
    1. Cut beets into large chunks.
    2. Place beets, carrots, turnip, onion, garlic, bay leaf, salt and pepper, in a large pot, add water and bring to boil.
    3. Lower the heat and cook for about 30-40 minutes.
    4. Adjust the seasoning.
    5. Serve as is or with beans or potato.
    6. Can be served warm or cold.
  • *Download the PDF
Cilantro-Lime Rice with Sun-dried Tomatoes
Cilantro-Lime Rice with Sun-dried Tomatoes
Cilantro-Lime Rice with Sun-dried Tomatoes
  • (6 servings)
  • Ingredients:
  • 1 1/2 cup - Rice, rinsed
  • 1/2 medium - Onion, chopped
  • 2 cloves - Garlic, peeled, minced
  • 1/3 cup - Sun dried tomatoes, chopped
  • 1-2 Dry - Chipotle peppers
  • 2 2/3 cup - Water, boiling
  • 1-2 tbsp - Lime juice, freshly squeezed
  • 1/2 cup - Cilantro, chopped
  • Salt, red pepper flakes to taste
  • Garnish: Wedge of lime
  • Directions:
    1. Place rice in a strainer and rinse under cold running water for about 1 minute,until water is clear.
    2. Rinsing rice removes starch and makes rice fluffy.
    3. Place large sauce pan over medium heat, add 1 tablespoon of oil and chopped onion .and sauté for 1 minute, add garlic, sun dried tomatoes, dry chipotle pepper and sauté for 2 minutes.
    4. Add boiling water and 1 tablespoon of lime juice.
    5. Stir rice and cover the pan.
    6. Bring to boil, then lower the heat.
    7. Cook covered over very low heat for about 18 minutes, or until rice is tender.
    8. Do not overcook or rice will be mushy.
    9. Remove rice from heat, uncover and fluff it with a fork.
    10. Add remaining 1 tablespoon oil, lime juice, chopped cilantro, salt and red pepper flakes.
    11. Stir gently with a fork.
    12. Adjust seasoning and serve with lime wedge.
  • *Download the PDF
Green Rice with Garbanzo
Green Rice with Garbanzo
Green Rice with Garbanzo
    • (4 - 6 servings)
    • Ingredients:
    • 3 cups - Frozen spinach (2 -10 ounce pkgs.), thawed, chopped
    • 2 cups - Rice, rinsed, soaked in water for 15 minutes, drained
    • 3 tbsps - Oil (olive, canola)
    • 4 - 6 cloves - Garlic, peeled, chopped
    • 1 medium - Onion, peeled, chopped
    • 1 1/2 cup - Garbanzo beans (1-14 oz can) drained
    • 1 small - Red pepper, diced
    • 1 tsp - Cumin seeds
    • 2 - 3 cloves - Allspice
    • 4 cups - Water
    • Salt and black pepper or red pepper flakes to taste
    • Optional:
    • 1/4 teaspoon turmeric
    • Garnish:
    • chopped cilantro leaves
    • Directions:
      1. In a large pan, heat the oil over medium heat, add onion, red and sauté for 5 minutes.
      2. Add rice, garlic cumin seeds, allspice, stir and cook 2 minutes. Add spinach, garbanzo, diced red pepper and water.
      3. Bring to boil, then lower the heat. Cover at the pan and cook over low heat for 20 minutes until rice is soft.
      4. Season to taste and fluff the rice with fork. Serve with chopped cilantro.

Note:
    • Garbanzo cooking water called aquafaba is a liquid in which beans were cooked and can be used as vegan substitute for egg whites.
  • *Download the PDF
Lecso-Hungarian Tomato-Pepper Stew
Lecso-Hungarian Tomato-Pepper Stew
Lecso-Hungarian Tomato-Pepper Stew
  • (4 servings)
  • Ingredients:
  • 2 - 3 - tablespoons neutral oil
  • 1 - large onion, peeled, diced
  • 1 - carrot, peeled, diced
  • 2 - green peppers, deseeded, diced
  • 1 - red pepper, deseeded, diced
  • 1 - Anaheim pepper, or pepper of choice ,deseeded, diced
  • 1 - Jalapeno pepper, diced, or hot pepper of your choice
  • 4 - large tomatoes, diced
  • 2 - 3 - large cloves of garlic, peeled, chopped
  • 1 - bay leaf
  • 4 - twigs of parsley
  • 2 - 3 cups - water
  • 2 - small zucchinis, diced
  • 1 15 oz can - garbanzo beans, drained, rinsed
  • Salt to taste
  • Optional:
  • 1 - teaspoons of sweet paprika, make sure paprika is fresh
  • Directions:
    1. Wash thoroughly all vegetables, then cut into bite size chunks, about 2 inches each.
    2. Place large sauté pan over medium heat, add oil, onion, carrot (carrot adds sweetness and mellows out the tartness of tomatoes) and sauté for about 5 minutes.
    3. Add peppers, garlic, tomatoes, parsley and cook for 10 more minutes.
    4. Add water, and any other ingredient of your choice. Cook for about 10 minutes.
    5. Taste and adjust seasoning.
  • *Download the PDF
Savory Lentil Soup
Savory Lentil Soup
Savory Lentil Soup
  • (6 - 8 servings) *Lentils are low in calories, rich in iron and folate and an excellent source of protein.
  • Ingredients:
  • 17 tbsps - Oil (olive, canola)
  • 1 med - Onion, peeled
  • 2 med - Carrots, peeled
  • 1 med - Green pepper
  • 3 med - Garlic cloves, peeled
  • 4 lrg - Tomatoes, rinsed and chopped
  • 2 tsp - Cumin
  • 1 cup - Red lentils, picked over and rinsed
  • 1 cup - Green lentils, picked over and rinsed
  • 8 cup - Water
  • 2-3 springs - Flat leaf parsley or cilantro
  • Salt, red pepper flakes, or cayenne pepper, to taste
  • Garnish:
  • 2 tbsp - Chopped parsley, mint or cilantro
  • 1 med - Lemon, cut into wedges
  • *For optional ingredients download our PDF
  • Directions:
    1. In the food processor pulse onion, pepper, tomato carrot and whatever else vegetables you have on hand.
    2. If you do not have a food processor, you can chop vegetables by hand.
    3. Heat oil in a big pot.
    4. Add vegetables and sauté over medium heat and sauté, stirring occasionally, until fragrant (about 5 minutes).
    5. Add lentils, water or stock and chopped herbs, cumin, parsley.
    6. Bring to boil, then reduce the heat and simmer for 30 minutes.
    7. Add salt to taste.
    8. Adjust seasoning.
    9. Cooking times will vary depending on the type of lentils used.
    10. For extra flavor, add a lemon wedge, just before serving.
  • Serving suggestion
  • When ready to serve stir in spinach or kale, and cook until wilted. Spinach or kale add a nice color and texture to soup. You can add 1 tablespoon of yogurt on top of each soup (optional).
  • *For more information, download the PDF

Sauces

Arrabbiata Sauce-Classic Spicy Marinara
Arrabbiata Sauce-Classic Spicy Marinara
Arrabbiata Sauce-Classic Spicy Marinara
  • Arrabbiata means "angry" in Italian; it refers to the spiciness of the chili peppers. 4-5 cups
  • Ingredients:
  • 1/4 cup - Oil
  • 1/4-1/2 tsp - Red pepper flakes
  • 1 med - Onion, peeled and chopped
  • 1 - Carrot, peeled and chopped
  • 4-5 cups - Tomatoes, washed, cored and chopped (about 6-7 large tomatoes)
  • 2-4 - Garlic cloves, peeled, chopped
  • 1 tsp - Dried oregano, or
    1 tbsp Fresh oregano Salt, to taste
  • Optional ingredients:
  • 3-4 - Fresh Italian parsley sprigs
  • 1 - Celery stalk, chopped
  • 1 tsp - Dried basil or fresh basil leaves, to taste
  • Directions:
    1. Heat oil in large saucepan, add red pepper flakes and sauté for few seconds to bring out the flavor. Add chopped onion, and sauté for about 5 minutes, Add carrot, tomatoes, garlic and any other ingredients.
    2. Cook uncovered for about 20 minutes. Now add herbs: oregano, basil (if using).Herbs get bitter if overcooked.
    3. Continue to cook uncovered, for another 10-15 minutes, stirring occasionally, until desired consistency is reached.
  • Serving suggestion
  • Serve with Pasta of your choice.
    While the sauce is cooking, bring a large pot of salted water to a boil. Add the pasta to the water and cook until al dente, 7 to 8 minutes. Reserve ¼ cup of the pasta water. Drain the pasta and return to the pot with the reserved water. Add the Arrabbiata sauce to the pasta and cook until slightly thickened, 2 to 4 minutes. Stir in the basil leaves, then taste and adjust the seasoning with salt. Garnish with a few basil leaves and serve.
  • *For more information, download the PDF
Fresh Tomato Salsa
Fresh Tomato Salsa
Fresh Tomato Salsa
  • (Serves 5)
  • Ingredients:
  • 3 cups - chopped tomatoes
  • 1 cup - onion, diced
  • 1/4 cup - minced fresh cilantro
  • 2 tbsps - fresh lime juice
  • 4 tsps - chopped fresh jalapeno pepper (including seeds)
  • 1/2 tsp - Kosher salt
  • 1/2 tsp - ground black pepper
  • Directions:
  • Stir the tomatoes, onion, cilantro, lime juice, jalapeno pepper, salt, and pepper in a bowl. Serve.
  • *For more information, download the PDF
Mango-Tomato Salsa
Mango-Tomato Salsa
Mango-Tomato Salsa
  • (Serves 4)
  • Ingredients:
  • 1 medium - tomato, chopped
  • 1/2 large - mango, diced
  • 1/2 small - red onion, finely chopped
  • 1 - serrano pepper, thinly sliced
  • 1/4 cup - chopped cilantro
  • 1 tbsp - extra-virgin olive oil
  • 1 tbsp - lime juice
  • Kosher salt
  • Freshly ground black pepper
  • Directions:
  • Stir together all ingredients in a bowl. Season to taste and serve.
  • *For more information, download the PDF

Vinaigrettes & Dressings

Basil Salad Dressing
Basil Salad Dressing
Basil Salad Dressing
  • (About 1 cup)
  • Ingredients:
  • 3 - 4 tbsps - Fresh basil leaves, chopped
  • 3 - 4 tbsps - Italian parsley leaves, chopped
  • 1 - 2 cloves - Garlic, peeled, minced
  • 1/4 cup - Red wine vinegar of lemon juice
  • 3/4 cup - Neutral oil
  • 1 tsp - Mustard
  • 1 tbsp - Fresh oregano leaves, (optional)
  • 2 tbsps - Grated Parmesan cheese (optional)
  • Salt, red pepper flakes to taste
  • Directions:
    1. In a small bowl whisk all ingredients until well combined, if you wish use food processor.
    2. Cover and store in the refrigerator.
    3. *For more information, download the PDF
Classic Vinaigrette
Classic Vinaigrette
Classic Vinaigrette
  • (6 servings) *Store vinaigrette covered in refrigerator, for 4-5 days.
  • Ingredients:
  • 1/2 cup - Oil (make sure oil is fresh)
  • 2 tbsp - Rice vinegar, wine or cider vinegar, or lemon juice
  • 1 tbsp - Mustard
  • Salt to taste
  • Directions:
  • Salad dressing can be prepared by different methods, here are two examples.
  • Method 1:
  • Place ingredients in a jar with a lid and shake all ingredients together.
    Close the jar tightly and shake it well, to combine all ingredients.
    Taste the dressing and adjust seasoning if needed.
  • Method 2:
  • In a bowl, whisk together the mustard, salt, pepper, lemon juice.
    Slowly add the oil, in a thin stream, whisking all the time until the dressing is emulsified.
  • Vinaigrette Variations
  • Herb Vinaigrette:
  • 1 tbsp - Minced (finely cut), herbs of your choice; parsley, dill, tarragon, chives
  • Stir herbs into Classic Vinaigrette
  • Garlic Vinaigrette:
  • 1 - Garlic clove, peeled mashed or minced
  • Add to Classic Vinaigrette
  • Shallot or Scallion Vinaigrette:
  • 1 sm- Shallot, peeled and finely chopped or
    1 tbsp - finely cut Scallions
  • Add to Classic Vinaigrette
  • *For more information, download the PDF

Desserts & Bread

Apple Muffins
Apple Muffins
Apple Muffins
  • (18 muffins)
  • Ingredients:
  • 2- Eggs
  • 1 cup - Oil
  • 1 tbsp - vanilla
  • 3 cups - Flour
  • 1 tsp - Salt
  • 1 tsp - Baking Soda
  • 1 tsp - Cinnamon
  • 3 cups - Peeled diced apples (about 3 Apples)
  • 1/2 cup - Brown sugar for topping
  • Directions:
    1. Preheat oven to 350 degrees and line muffin pan with 18 paper liners.
    2. In bowl mix together sugar, eggs, oil and vanilla.
    3. In a Separate bowl wisk flour, baking soda, salt, ground cinnamon.
    4. Add dry ingredients to creamed mixture and mix to combine, mix diced apples.
    5. Fill paper liners almost to the top ¾ of the way full. Sprinkle muffin top with brown sugar.
    6. Bake at 350 degrees for 20-25 minutes.
  • *Download the PDF
Banana Split for the Fit
Banana Split for the Fit
Banana Split for the Fit
  • (2 Servings)
  • Ingredients:
  • 2 - Bananas
  • 2/3 - 1 cup - Fage
  • 10 - Raspberries, blueberries or few strawberries cut up
  • 2 - 3 tbsp - Honey
  • Directions:
    1. Peel the bananas. Place one banana per plate.
    2. Cut banana lengthwise and open slightly.
    3. Place Fage, down the middle, place top with fruit and drizzle with honey.
  • *Download the PDF
Cinnamon Coffee Cake
Cinnamon Coffee Cake
Cinnamon Coffee Cake
  • (12 Servings)
  • Ingredients:
  • Cinnamon Streusel:
  • 1 1/3 cups - All-purpose flour
  • 3/4 cup - Light brown sugar packed
  • 1 tbsp - Cinnamon
  • 1/2 tsp - Nutmeg
  • 3/4 cup - Butter melted
  • Cake:
  • 1/2 cup - Butter room temperature
  • 1 cup - Sugar
  • 2 - Large eggs
  • 1 tsp - pure vanilla extract
  • 1 cup - all-purpose flour
  • 1/2 tsp - baking powder
  • 1 tsp - cinnamon
  • 1/2 cup - sour cream or plain Greek yogurt
  • Directions:
  • For Cinnamon Streusel:
  • Combine the flour, brown sugar, cinnamon, nutmeg, and butter in a medium bowl.
    Mix together with a fork until clumps are formed.
  • For Cake:
    1. Preheat the oven to 350° F. and grease a 9 X 9-inch pan with butter.
    2. In a medium mixing bowl, whisk together the flour, baking powder, and cinnamon.
    3. In a large mixing bowl, cream together the butter and sugar until light and fluffy, approximately 3 to 4 minutes.
    4. Add the eggs and vanilla and mix well, scraping down the sides of the bowl as needed.
    5. Add the flour mixture. Add the sour cream or Greek yogurt and mix until well combined.
    6. Pour half of the cake batter into the prepared pan and with an offset spatula, spread to cover the bottom.
    7. Sprinkle half of the cinnamon streusel evenly over the cake batter.
    8. Cover with remaining batter and then sprinkle again with the remaining streusel.
    9. Bake for 30 - 35 minutes, until lightly browned and a toothpick inserted into the middle comes out with moist crumbs. Cool completely before slicing.
  • *Download the PDF
Classic Pie Dough
Classic Pie Dough
Classic Pie Dough
  • (12 Servings)
  • Ingredients:
  • Cinnamon Streusel:
  • 1 1/3 cups - All-purpose flour
  • 3/4 cup - Light brown sugar packed
  • 1 tbsp - Cinnamon
  • 1/2 tsp - Nutmeg
  • 3/4 cup - Butter melted
  • Cake:
  • 1/2 cup - Butter room temperature
  • 1 cup - Sugar
  • 2 - Large eggs
  • 1 tsp - pure vanilla extract
  • 1 cup - all-purpose flour
  • 1/2 tsp - baking powder
  • 1 tsp - cinnamon
  • 1/2 cup - sour cream or plain Greek yogurt
  • Directions:
  • For Cinnamon Streusel:
  • Combine the flour, brown sugar, cinnamon, nutmeg, and butter in a medium bowl.
    Mix together with a fork until clumps are formed.
  • For Cake:
    1. Preheat the oven to 350° F. and grease a 9 X 9-inch pan with butter.
    2. In a medium mixing bowl, whisk together the flour, baking powder, and cinnamon.
    3. In a large mixing bowl, cream together the butter and sugar until light and fluffy, approximately 3 to 4 minutes.
    4. Add the eggs and vanilla and mix well, scraping down the sides of the bowl as needed.
    5. Add the flour mixture. Add the sour cream or Greek yogurt and mix until well combined.
    6. Pour half of the cake batter into the prepared pan and with an offset spatula, spread to cover the bottom.
    7. Sprinkle half of the cinnamon streusel evenly over the cake batter.
    8. Cover with remaining batter and then sprinkle again with the remaining streusel.
    9. Bake for 30 - 35 minutes, until lightly browned and a toothpick inserted into the middle comes out with moist crumbs. Cool completely before slicing.
  • *Download the PDF
Corn Bread-Zucchini-Carrot-Chives
Corn Bread-Zucchini-Carrot-Chives
Corn Bread-Zucchini-Carrot-Chives
  • (12 muffins)
  • Ingredients:
  • 1 cup - Cornmeal
  • 1 cup - Flour
  • 1/3 cup - Brown, or regular sugar
  • 2 tsp - Baking powder
  • 1/2 tsp - Baking soda
  • 1/2 tsp - Salt
  • 1 cup - Kefir or Milk
  • 2 - Eggs
  • 4 tbsp - Butter, melted, or Oil
  • 1 cup (1 small) - Zucchini, shredded
  • 1 cup (1 medium) - Carrot, shredded
  • 2 tbsp- Chives, chopped
  • Garnish: 1 small zucchini, thinly sliced
  • Directions:
    1. Preheat oven to 375F. Grease muffin pans or 9X9 inch pan.
    2. Place zucchini in colander sprinkle 1/2 teaspoon salt over zucchini.
    3. Set aside this will release water from veggie.
    4. Squeeze juice out of zucchini so it’s moist but not dripping wet.
    5. Now prepare garnish. Take another zucchini, cut both ends an dashingly slice. You need one slice for each muffin cup.
    6. In a bowl mix together: cornmeal, flour, brown sugar, baking powder, baking soda.
    7. In another bowl combine kefir, eggs, melted butter, zucchini, carrot and chives.
    8. Now add this mixture to flour mixture stir with a spoon to combine.
    9. Do not over mix. Mixture will be lumpy. Put into baking container.
    10. Top each muffin with a thin slice of zucchini.
    11. Bake for 14-16 minutes, until toothpick comes out clean.
    12. Cool before removing from mold.
    13. Can be made one day ahead, Store well wrapped, at room temperature.
  • *Download the PDF
Kefir-Plum Cakes
Kefir-Plum Cakes
Kefir-Plum Cakes
  • (about 24 mini cakes made in mini muffin pan)
  • Ingredients:
  • 2 cups - flour
  • 1 tsp - baking powder
  • 1/4 tsp - Baking soda
  • 1/2 cup - sugar
  • 11 tbsps - Butter, cut into chunks
  • 1 - Egg yolk
  • 1 tsp - Vanilla
  • 1/4 cup - Kefir, full milk, plain
  • 3 - 4 large - Plums (about 1 Lb.), rinsed, diced (pits removed)
  • Directions:
    1. Place all ingredients in a bowl of food processor. Process until dough forms. This can be done by hand.
    2. Place flour, baking powder, baking soda, sugar in a large bowl, stir to combine. Add chunks of butter and rub the butter into the flour mixture until combined.
    3. Add egg yolk, vanilla, kefir and mix until dough forms. Cut the dough into 3 pieces. Wrap and place in a freezer, or refrigerate until dough hardens. This can be done day before.
    4. Preheat oven to 350 degrees F. Grease 24 mini muffin pans. Remove the dough from refrigerator.
    5. Reserve 1/3 of dough for topping. Take about 1 tablespoon of dough and place in muffin pan.
    6. Press the dough over bottom and sides of each muffin cup. Continue until you used up all of the dough.
    7. Now place about 1 tablespoon of diced plums in each cup. Crumble remaining dough over plums.
    8. Bake 25-30 minutes, until golden in color. Cool on a rack for few minute. Run a knife around muffin cups and remove cakes and cool completely.
    9. Just before serving sift some powder sugar over tops of cakes. You can store cakes, covered in refrigerator for 2-3 days.
  • *Download the PDF
Lemon-Orange Bars
Lemon-Orange Bars
Lemon-Orange Bars
  • (20 Bars)
  • Ingredients:
  • 1 cup - all-purpose flour
  • 1/4 cup - powdered sugar
  • 1/2 cup - Butter
  • 2 - eggs, lightly beaten
  • 3/4 cup - granulated sugar
  • 2 tsps - lemon juice
  • 2 tbsps - all-purpose flour
  • 1 tsp - finely shredded orange peel
  • 1 tbsp - orange juice
  • 1/4 tsp - baking soda
  • 1 1/2 cups - powdered sugar
  • 1 tsp - finely shredded orange peel
  • 2 tbsps - orange juice
  • 1 tsp - finely shredded lemon peel
  • Directions:
    1. Preheat oven to 350°F. Line pan with foil set aside.
    2. For crust, In a medium bowl stir together the 1 cup flour and 1/4 cup powdered sugar. cut butter into the flour mixture until mixture resembles coarse crumbs (mixture will be dry).
    3. Press mixture evenly into the bottom of the prepared baking pan. Bake about 15 minutes or just until crust is golden.
    4. Meanwhile, for filling, in a large bowl whisk together eggs, granulated sugar, 2 teaspoons lemon peel, lemon juice, 2 tablespoons flour, 1 teaspoon orange peel, 1 tablespoon orange juice, and baking soda until smooth.
    5. Pour filling over hot crust. Put back in the oven for 20 min/ Until center is set.
    6. Cover and Chill for 1 hr.
    7. For glaze, stir together 1 1/2 cups powdered sugar, 1 teaspoon orange peel, 2 tablespoons orange juice, and 1 teaspoon lemon peel until combined. Spread glaze. Let cool until glaze is set. Cut into bars.
  • *Download the PDF
Mango Muffins
Mango Muffins
Mango Muffins
  • (18 muffins)
  • Ingredients:
  • 1 cup - Fruit Mix (1 mango ¼ cup milk)
  • 1 cup - Sugar
  • 1/2 cup - Unsalted Butter(Softened)
  • 2 - Eggs
  • 1 tsp - vanilla
  • 1 1/2 cups - Flour
  • 1 tsp - baking powder
  • 1/4 - Baking Soda
  • 1/2 tsp - Salt
  • 1/2 tsp - Cardamom
  • Directions:
    1. Preheat oven to 350 Degrees.
    2. line muffin pan with liners.
    3. Mix softened butter,sugar,vanilla,and beat in each egg individually.
    4. Mix all the dry ingredients in a bowl.
    5. Add dry to the wet ingredients.
    6. Fold fruit mix in.
    7. Pour exact ice cream scoop/ Tbs in each liner.
    8. Bake for 18 Min or until cooked through.
  • *Download the PDF
Mini Cherry Clafoutis with Fage
Mini Cherry Clafoutis with Fage
Mini Cherry Clafoutis with Fage
  • (12 servings)
  • Ingredients:
  • 2/3 cup - Fage, full milk
  • 2 - Eggs
  • 1/2 cup - Light Brown Sugar
  • 1 cup - Flour
  • 1/2 tsp - vanilla
  • 1/2 tsp - Lemon zest
  • 1 lb. - Fresh of frozen, pitted cherries thawed, drained
  • Powder sugar for garnish
  • Directions:
    1. Preheat oven to 375 degrees F.
    2. Butter 12 cup muffin pan.
    3. Place 3 cherries in each cupSet aside.
    4. In a bowl whisk together Fage, eggs, sugar, until smooth.
    5. Slowly add flour, vanilla and lemon zest.
    6. Transfer batter to spouted cup and pour batter over cherries until 2/3 filled.
    7. Bake 20-25 minutes until knife inserted in the middle comes out clean.
    8. Best served warm. If needed clafoutis can be reheated in 300 degree oven for about 5 minutes.
    9. Sprinkle some powder sugar on top.
  • *Download the PDF
Mini Pumpkin Pies
Mini Pumpkin Pies
Mini Pumpkin Pies
  • (48 pies)
  • Ingredients:
  • CRUST:
  • 2 1/2 cups - all-purpose flour
  • 4 tbsps - cold vegetable shortening
  • 2 tsp - sugar
  • 1 tsp - apple cider vinegar
  • 1/2 tsp - salt
  • 12 tbsps (1 1/2 sticks) - cold unsalted butter, cut into small pieces
  • FILLING:
  • 1 ¼ cups - Pumpkin puree
  • ¾ cup - packed brown sugar
  • ½ cup - whole milk
  • 1 - large egg
  • ¼ tsp - salt
  • 1 tsp - ground cinnamon
  • 1 tsp - pumpkin pie spice
  • Directions:
    1. Pulse the flour, shortening, sugar, vinegar and salt in a food processor until it looks like a fine meal.
    2. Add the butter and pulse until it is in pea-size pieces. Sprinkle in 1/4 cup ice water and pulse until the dough begins to come together.
    3. Pinch the dough with your fingers; if it doesn't hold together, add up to 4 more tablespoons of ice water, 1 tablespoon at a time, and pulse again.
    4. Divide the dough between 2 sheets of plastic wrap and pat each into a disk.
    5. Wrap tightly and refrigerate until firm, at least 1 hour or preferably overnight.
    6. Preheat the oven Prepare baking tins . mixing bowl– beat/whisk the pumpkin, brown sugar, heavy cream, milk, egg, salt, cinnamon, pumpkin pie spice, and black pepper together (on medium high speed if using a mixer) until completely combined, about 2 minutes. You’ll have about 3 cups of filling.
    7. Cover and refrigerate Working with 1 chilled pie dough at a time, place the dough onto a floured work surface.
    8. Roll into a large 12-inch circle. Use your warm hands to mold any cracking edges back together if needed.
    9. From the circle, cut rounds using cookie cutter . I use my 1/3 cup measuring cupYou’ll have to re-roll the dough scraps a few times. You’ll get about 24 rounds.
    10. Place in cooking tin Spoon cold filling into crust.
    11. Bake mini pies until the center is just about set and edges are lightly browned, about 21-25 minutes.
    12. Allow to cool for 5 minutes before removing from the pan.
  • *Download the PDF

Find ingredients to make these recipes at the UTRGV Student Food Pantry

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