Beer-Battered Fish Tacos with Tomato & Avocado SalsaBeer-Battered Fish Tacos with Tomato & Avocado Salsa

Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.


  • 1 large tomato, diced
  • 1/4 cup diced red onion
  • 1/2 jalapeno, minced
  • 2-3 tablespoons lime juice
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground pepper
  • 1/2 avocado, diced
  • 1/4 cup chopped fresh cilantro
  • Pinch of cayenne, if desired
  • 3 tablespoons all-purpose flour
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1/8 teaspoon cayenne pepper, or to taste
  • 1/3 cup beer
  • 8 ounces tilapia fillet, cut crosswise into 1-inch wide strips
  • 2 teaspoons canola oil
  • 4 corn tortillas, warmed


Step 1
To prepare salsa: Combine tomato, onion, jalapeno, lime juice to taste, kosher salt and pepper in a medium bowl. Stir in avocado and cilantro. Add cayenne (if using).
Step 2
To prepare tacos: Combine flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
Step 3
Coat tilapia pieces in the batter. Heat oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. 
Serve the fish with tortillas and the salsa.

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Chickpea cookies

1 1/4 cups chickpeas
  2/3 cup peanut butter
  2/3 cup chocolate chips
  4 tbsp honey
  1/2 tbsp vanilla extract
  1 1/4 tsp baking powder
  1/8 tsp salt

  Preheat oven to 350*F. In a food processor, add all ingredients except for the chocolate chips and process until the mixture is smooth. Stir in the chocolate chips until evenly distributed. Form the batter into ~ 1 1/2 inch balls. Wet your hands to decrease stickiness. Place the balls onto a baking sheet lined with parchment paper or thinly coated with cooking spray, ~ 2 inches apart. Flatten the balls with a fork or your fingers. Bake the cooking for 8 - 12 minutes, until they set. Let cool on the sheet or a wire rack., recommended by the Glover VT food service director.

Banana Walnut Oat Bars (Vegan, Sugar-free & Oil-free)


  • 3 cups quick cooking oats
  • 1 1/2 cups of mashed overripe bananas
  • 1/2 cup walnuts
  • 1/4 cup ground flaxseed
  • 1/2 cup water
  • 1/2 tsp salt

Pre-heat the oven at 180 degree Celsius.

Combine mashed banana ground flaxseeds, water and salt in a big bowl, stir well. Add the oats and mix everything. Fold it into a greased (with coconut oil) shallow baking tray, spread and press well with you fingers.

Bake for 25 to 30 minutes. Let it cool for 10 minutes.

Cut it into squares, re arrange it on a cookie sheet upside down. Put it back into the oven and bake it for another 15 minutes. Turn the pieces over and bake for another 5 minutes for both the sides to be nice and brown.

Let it cool completely and store it in an air tight container for up to a week.

Parsnip chips

1/2 lb. parsnips
1 Tbsp oil (olive or canola)
1/4 tsp salt
1/4 tsp pepper

Preheat oven to 350*F. Wash parsnips-no need to peel. Chop off tops and ends. Slice parsnips very thinly, lengthwise; a U-shaped peeler is a great way to do this. Cut the long strips in half. Toss in oil, salt, and pepper, spread on baking sheets. Bake in preheated oven until the outside is crispy with brown edges, tossing occasionally, for 20-25 minutes. Serve immediately. 
Green Mountain Farm-to-School. 

Baked Mac & Cheese


  • 3 tablespoons plain dry breadcrumbs, (see Tip)
  • 1 teaspoon extra-virgin olive oil
  • 1/4 teaspoon paprika
  • 1 16-ounce or 10-ounce package frozen spinach, thawed
  • 1 3/4 cups low-fat milk, divided
  • 3 tablespoons all-purpose flour
  • 2 cups shredded extra-sharp Cheddar cheese
  • 1 cup low-fat cottage cheese
  • 1/8 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 8 ounces (2 cups) whole-wheat elbow macaroni, or penne


  1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
  2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
  3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
  4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
  5. Bake the casserole until bubbly and golden, 25 to 30 minutes.


  • Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.
  • Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian's brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.


Per serving: 576 calories; 22 g fat (11 g sat, 2 g mono); 69 mg cholesterol; 63 g carbohydrates; 37 gprotein; 9 g fiber; 917 mg sodium; 403 mg potassium.

Nutrition Bonus: Vitamin A (290% daily value), Calcium (70% dv), Folate (37% dv), Iron (15% dv).

Carbohydrate Servings: 3 1/2

Exchanges: 3 starch, 1 vegetable, 3 1/2 medium-fat meat