< Back Pasta Salad Prep Time: 30 minutes Cook Time: 30 minutes Serves: 6 PDF download for printing This easy salad is perfect for summer get-togethers. It’s fast, easy, and can be made ahead. Ingredients 16oz whole wheat short pasta like rotini or penne 1 can of kidney beans, drained and rinsed 1 can of olives, drained and chopped into quarters Total of 3-4 cups of chopped vegetables, options include: Bell peppers (red, yellow, orange, green, cut into small pieces) Cucumber (regular or english, chopped) Cherry tomatoes (cut in quarters to prevent choking) Broccoli or cauliflower (to prevent choking in toddlers, steam first and chop) Chopped red onion or green onion Up to ¼ cup of chopped herbs (basil, parsley, tarragon work best) About ¾ cup Cheese, options include: Shredded parmesan Mozzarella balls (choking risk for toddlers, shredded cheese is better for young children, mozzarella balls are shown in the photo) Squares of cheddar or your favorite kind of cheese (choking risk for toddlers, shredded is best) Optional add-ins: chopped salami, pepperoni, or ham 1 bottle of Italian dressing Preparation Basic instructions: cook pasta, chop veggies, and combine everything in a bowl with the dressing Detailed Instructions: Cook the pasta “al dente” according to package directions. While the pasta is cooking, drain and rinse the olives and beans and put them in a large bowl. While the pasta is cooking, wash the vegetables, chop them, and put them in the bowl with the beans + olives. If you are using a red onion: chop it, and put it in the bottom of a strainer. When you drain the pasta, drain it on top of the onion in the strainer. The hot water will cook the onion so it isn’t so strong. When the pasta is finished, drain it and rinse with cold water. Let the pasta sit in the strainer until it is dry. You want the pasta to be dry so it absorbs the dressing. When the pasta is drained, add it to the bowl with the vegetables, beans, and olives. Pour the entire bottle of Italian dressing on the salad and stir to combine. Refrigerate until ready to serve. The salad can be made up to 2 days in advance. Previous Next

< Back Easiest Ever Lentil Sloppy Joes Prep Time: 30 minutes Cook Time: 30 minutes Serves: 4 lentil sandwiches (you can easily double the lentils to fill all 8 buns that come in a package) PDF download for printing Is this the healthiest recipe ever? No, it is not. Why? Barbeque sauce is high in sugar and salt. Why are we making it for a healthy cooking class? Because it’s easy, inexpensive, and nutritious. The recipe takes 30 minutes, costs about $1.50 for 4 sandwiches, and is packed with fiber, protein, iron and folate (important for a baby’s growing brain and blood supply). Barbequed beef is higher in iron, and probably yummier…..but beef costs a lot more than lentils. Try this recipe when your budget is tight! Set aside plain cooked lentils for babies less than one year to avoid giving babies added sugar or salt. Ingredients ½ cup lentils ($0.22) ½ cup barbeque sauce ($0.89) 4 buns or 8 slices of bread (toasted) ($0.69) Preparation Put lentils in a bowl, pour in 3 cups water, and soak for 8 to 24 hours. Want lentils now? It’s okay to skip the soak. Why soak? Soaking lentils before cooking makes them easier to digest (less gas and bloating) and improves the absorption of vitamins and minerals. Drain soaking water and rinse lentils. If you did not soak the lentils, simply rinse them under cold water. Pour lentils and 4 cups of water into a pot. Turn the heat to high. Boil over medium-high heat until lentils are cooked, about 30 minutes. Keep the lid on unless it causes the lentils to boil over, then leave it off (this will depend on the shape and size of your pot). Taste lentils at 30 minutes. If they are soft, they are done. If the lentils are still crunchy, keep cooking them until they are soft (10-15 more minutes). Don’t let the pot run out of water, add more water before it dries out. Once the lentils are cooked, drain off any extra water (there might not be any). Stir in ½ cup barbeque sauce. Place ¼ cup lentils on a toasted bun and serve hot. Barbeque lentils are also good on top of rice. Previous Next

< Back Lentil Soup Prep Time: 1 hour Cook Time: 1 hour Serves: 6 PDF download for printing There are many variations of lentil soup. Use this as a starting point and try other additions to make it something you like. This recipe is adapted from the lentil soup recipe from cookieandkate.com Ingredients 2 Tablespoons oil (canola or olive is healthiest) 1 medium yellow onion, chopped 2 carrots, chopped 2 stalks of celery, chopped 4 garlic cloves, chopped (can use 1 tsp garlic powder) 1 bay leaf 1 teaspoon dried oregano 1 teaspoon dried basil 1 (14 oz) can of crushed tomatoes 1 cup brown lentils (to decrease gassiness, soak your lentils in water for up to 24 hours before using) 4 cups broth (chicken or vegetable or beef) 2 cups water 1 cup chopped fresh greens (OPTIONAL) (spinach, kale, swiss chard, collard) Optional but recommended: 1 cup chopped ham OR 1 cup cooked Italian sausage Preparation If possible, soak lentils in room temperature water for up to 24 hours, before making the soup. When you are ready to cook the soup, drain and discard the soaking liquid. Soaking helps the lentils cook faster and makes them easier to digest. Chop carrot, onion, and celery into small squares. Place oil in a large pot over medium-high heat. Once oil is hot, add vegetables and stir. Turn heat to medium and cook until soft but not brown, about 5 to 7 minutes. Add minced garlic, 1 bay leaf, 1 teaspoon oregano, 1 teaspoon basil, 1 (14.5oz) can of crushed tomatoes, 1 cup of lentils, 4 cups of broth, and 2 cups of water to the pot. Turn the heat to high and bring it to a boil. Once the water is boiling, turn the heat to low and simmer for 30 minutes to 1 hour; until the lentils are soft. Presoaked lentils will cook faster than dry lentils. If using sausage or ham: stir in cooked sausage or ham once the lentils are finished cooking Previous Next

< Back Easy Vegetarian Skillet Chili Prep Time: 15-20 minutes Cook Time: 15-20 minutes Serves: 3 cups of chili (enough for 2 adults and a few small children) PDF download for printing This simple chili is lower in sodium than pre-made chili. You can customize it by adding more spice or toppings. Make the recipe stretch by adding more tomatoes or low sodium broth. Recipe adapted from the New York Times top rated recipe at this web address: https://cooking.nytimes.com/recipes/1017704-vegetarian-skillet-chili Ingredients Ingredients 1 onion 1 teaspoon chili powder 1 teaspoon dried oregano 3 cloves garlic (or 1 tsp garlic powder) 1 can crushed tomatoes 1 can pinto beans 1 can black beans Add these for spices for more flavor (not provided for the November 2023 cooking class) 1/2 to 1 teaspoon chipotle chili powder ½ teaspoon smoked paprika ½ chipotle pepper in adobo sauce 1 teaspoon brown sugar 1 pound lean ground beef (brown it and add it in with the tomatoes) Optional Toppings (not provided for the November 2023 cooking class) 1 red bell pepper, chopped ¼ head cabbage, chopped 1 avocado Cilantro Sour cream Shredded cheddar cheese Fresh lime juice (from 1-2 limes) squeezed over fresh cabbage Preparation Chop the onion into tiny pieces and cook over medium heat for 7 minutes until the onion is see through and starting to brown. Stir the onion every 2 minutes so it cooks evenly. While the onion is cooking, chop the garlic as finely as you can. Open and drain the cans of beans. Open the can of tomatoes. Measure the spices. Once onion is see through and starting to brown, add in the 3 cloves of chopped garlic, 1 teaspoon chili powder, 1 teaspoon oregano and cook for 30 seconds. Quickly stir in the can of crushed tomatoes and both cans of beans. (if desired, you can also add any additional spices and brown sugar at this time). Stir chili together until heated through. It’s ready once it’s heated through. For better flavor, allow to simmer on the stove for 5-10 minutes before eating. Add salt to taste. Top with chopped cabbage, avocado, cilantro, sour cream, and cheese. Delicious on top of a baked potato. Previous Next

< Back Hummus Prep Time: 5 minutes Cook Time: 5 minutes Serves: 6 PDF download for printing This dip is a staple at my house. It's a great snack with fresh veggies, or good spread on a tortilla for a healthy lunch. We like to combine it with tzatziki and tabbouleh for a Mediterranean meal in the summer. Ingredients 1 can garbanzo beans (chickpeas) 1-2 garlic cloves ¼ cup good quality olive oil (or canola oil) ¼ teaspoon salt ½ teaspoon cumin Juice from ½ of a lemon Preparation Drain garbanzo beans. Peel garlic. Add beans, garlic, oil, salt, cumin, lemon juice and 1/2 cup water to a blender and blend until it forms a thick paste. Add more water to make it the texture you want. Serve with fresh veggies and pita bread. Previous Next

< Back Vegetarian Chili Prep Time: 30 minutes Cook Time: 30 minutes Serves: 6-8 PDF download for printing Chili is my #1 go-to meal. Beans provide fiber and protein, which make it filling. The beans are also perfect for babies new to eating solids. This was one of the first foods I fed to all my children; I just mashed it up with a fork and spoon fed it to them. As children start feeding themselves with their fingers, you can give them the beans and let them pick them up themselves. Ingredients 2 Tablespoons canola oil 1 onion 5 cloves of garlic 1 red yellow or green bell pepper (if you don’t have one, you can leave it out) 2 teaspoons chili powder 1 ½ teaspoons cumin 1 teaspoon oregano ½ teaspoon black pepper 2 cups chicken broth (or beef, or vegetable broth) 2 (15 oz) cans crushed tomatoes 2 (15 oz) cans black beans (or 4 cups home cooked black beans) 1 tablespoon brown sugar 1 teaspoon to 1 tablespoon peppers in adobo sauce (depending on how hot you like things!) Preparation Step 1 Prepare your ingredients: chop onion, mince garlic, chop bell pepper, drain black beans, open cans of tomatoes, measure spices and sugar into a small bowl Step 2 Heat oil in a Dutch oven over medium-high heat. Add onion and bell pepper and cook until see-through and starting to turn brown on the edges. Step 3 Add garlic, chili powder, cumin, oregano, salt and pepper, and cook for 30 seconds. Garlic burns easily, so don’t cook it for more than 30 seconds. Step 4 Add beans, tomatoes, broth and brown sugar. Bring the pot to a boil and then turn it down to a simmer and let it simmer for about 20 to 30 minutes. While it is simmering, prepare your chipotle peppers. Step 5 Chop chipotle peppers as small as you can and add them to the simmering pot . This is what the can of peppers looks like. You only need about 1 Tablespoon (only 1 teaspoon if you don’t like spice). You can freeze the rest of the can for about a year. These pictures show how I store my leftover peppers in the freezer and scrape them out and chop them. I like my chili spicy, so I add 1 Tablespoon of peppers. This ingredient is optional, but gives the chili good smokey flavor. Step 6 Simmer for a total of 15-25 minutes. Serve warm with sour cream, cheese and avocados! Leftovers freeze well. This recipe tastes great with cornbread (see recipe below) or baked potatoes. Previous Next

< Back Roasted Butternut Squash + potatoes Prep Time: 1 hour Cook Time: 1 hour Serves: 6 PDF download for printing If you don't think you like vegetables, you probably haven't had them roasted. Roasted vegetables are sweet and savory like kettle corn popcorn. My family loves roasted butternut squash and sweet potatoes, this is a regular side dish for us throughout the winter. Ingredients 1 squash 2-3 Tablespoons oil salt and pepper Preparation Preheat the oven to 425 degrees Peel and chop vegetables into 1/2 inch pieces. Try to keep all the veggies the same size so they will cook at the same rate. Place cut veggies on a cookie sheet Place cookie sheet in the oven for 15 minutes, take the veggies out and stir them, then put them back in the oven. Bake for another 15 minutes, or until vegetables are soft all the way through and brown. Previous Next

< Back One Pot Cauliflower Mac and Cheese Prep Time: 15 minutes Cook Time: 15 minutes Serves: 6-8 PDF download for printing The cauliflower in this recipe thickens the sauce, which eliminates the need for flour and butter. Using whole wheat noodles adds extra protein and fiber. I’m not going to pretend that this is as good as regular mac+cheese, but I know it’s yummy because everyone in my family asks for seconds when I serve it! Ingredients 2.5 cups whole milk 2.5 cups water 1 (12 oz) bag frozen cauliflower (equates to about 5 cups cauliflower if using fresh) 1 (16oz) box or 5 cups of whole wheat noodles (barilla brand is best, use penne, rotini or macaroni) 4 to 5 cups (same as 16 oz) block of sharp cheddar cheese, shredded at home (do not use pre-shredded, the recipe will not work with pre-shredded cheese) Preparation 1) In a blender combine 2.5 cups milk 2.5 cups water 1 (12oz) bag of frozen cauliflower 2) Pour the blended mixture into a medium sized pot and bring it to a boil. Once it boils add 1 (16oz) box whole wheat noodles (I use Barilla brand penne) 3) After adding the noodles, Turn the heat to medium-low. 4) Cook noodles in milk until they are soft and the liquid thickens, about 7-8 minutes. Stir the pot occasionally to ensure that the milk does not burn. Do not cover with a lid or the milk will boil over. 5) Once the noodles are soft, TAKE THE POT OFF THE STOVE 6) Once the pot is off the stove, lightly stir in 4-5 cups sharp cheddar cheese (DO NOT USE PRE SHREDDED CHEESE) 7) Put a lid on the pot and let it sit for 2 minutes without stirring. 8) Take off the lid, stir the noodles one last time, add a sprinkle of salt and pepper if needed after tasting. Previous Next

< Back 5 minute microwave eggs Prep Time: 5 minutes Cook Time: 5 minutes Serves: 1 PDF download for printing Want eggs without extra dishes? Microwave them in a mug! Ingredients 2 eggs ¼ cup cottage cheese ¼ tsp butter ¼ cup chopped veggies/ham/bacon (optional) Preparation Rub butter on inside of mug Whisk together eggs + cheese in a ceramic mug Add veggies/meat Microwave on high 1 minute Stir with a fork Microwave on high 1 more minute Stir with a fork Microwave on high 1 more minute repeat until cooked (could be done at 2 or 3 minutes depending on the power of your microwave) Previous Next

< Back Very Hungry Caterpillar Prep Time: 5 minutes Cook Time: 5 minutes Serves: 2 PDF download for printing 5 minute spring food craft Ingredients 1 cucumber 1 radish blueberries or raisins toast Preparation cut cucumber in half the long way arrange like a cucumber use toast and raisings to make legs and eyes Previous Next

< Back Cinnamon Date Smoothie Prep Time: 5 minutes Cook Time: 5 minutes Serves: 2 (3/4 cup) smoothies PDF download for printing This cinnamon date smoothie is very different from most fruity smoothies. It tastes kind of like an oatmeal cookie in smoothie form. It’s also loaded with fiber and protein to fuel your baby or toddler for the day’s adventures. Ingredients 1 cup milk 1/4 cup quick oats (optional, can leave out) 1 cup packed spinach (frozen is best) 3 dates (can soak in milk overnight for better blending) 1/4 teaspoon cinnamon 1/2 teaspoon imitation vanilla 1/2 cup ice Preparation Blend on high speed until smooth. You will probably have to stop and start the blender a few times to get the dates to blend well. Previous Next

< Back Blueberry Oatmeal Prep Time: 5 minutes Cook Time: 5 minutes Serves: 1 PDF download for printing Oatmeal is easy, inexpensive and healthy. It has a lot of fiber, which is something most kids don't get enough of. When you make it with milk, it also has a lot of protein to help your child make it to the next mealtime without feeling hungry. Ingredients 1 microwave safe bowl 1/2 cup oatmeal (quick or regular rolled) 1/2 cup milk 1/2 cup frozen blueberries Preparation Place all ingredients in a microwave safe bowl. For quick oats: Cook in a microwave for 1 minute on full power until blueberries are warm and oatmeal has absorbed most of the milk For regular rolled oats: Cook in a microwave for 5 minutes at 40% power until blueberries are warm and oatmeal has absorbed most of the milk. Stir and eat! Oatmeal will thicken as it cools. This is really good topped with coconut flakes and dried cranberries or raisins! Previous Next