Ingredients (1 serving)

• ½ cup dry oats

• ½ cup skim or 1% milk

• 1 apple, cored and chopped

• 1 tbsp peanut butter or ⅛ cup chopped walnuts

Instructions

1. Combine oats, milk, apple

2. Heat in microwave for 1 ½ minute

3. Add peanut butter or walnuts

Ingredients (4 servings)

• 2 medium strawberries

• 3 tbsp of unsweetened cocoa powder

• 2 tbsp of sugar

• 1 large egg

• ½ cup low-fat milk

• 1 teaspoon ground cinnamon

• Non-stick cooking spray

• 4 slices whole-wheat bread

Instructions

1. Rinse strawberries. Cut leafy tops off. Slice ⅛ inch thick.

2. In a small bowl, whisk cocoa powder and sugar together, then set aside.

3. In a second small bowl, beat egg until well blended.

4. Add milk and cinnamon to egg, mix for another minute.

5. Coat cooking pan with non-stick cooking spray, heat over medium heat.

6. Dip 1 piece of bread in egg mixture, flip to coat both sides, shake off extra egg coating, and place on pan.

7. Repeat until all pieces of bread are cooked.

8. Top each bread with sliced strawberries and dust cocoa mix.

Ingredients (4 servings)

• 2 cups chopped fruit

• 1 cup yogurt, any flavor

• 1 cup ready-to-eat breakfast cereal

Instructions

1. In 4 small bowls or cups, layer ½ cups fruit, ¼ cup yogurt, ¼ cup cereal.

Ingredients (4 servings)

• 3 cups uncooked pasta

• 2 cups peas (or another vegetable)

• 2 tbsp oil

• ¼ cup grated parmesan cheese

• Salt and pepper taste

Instructions

1. In a large pot, add 12 cups of water to a boil.

2. Add pasta and cook for 8 minutes.

3. Add peas to pot and cook for 2 more minutes.

4. Drain peas (or another vegetable) and pasta in a large bowl.

5. Toss cooked pasta and peas with oil.

6. Sprinkle cheese and serve.

Ingredients (8 servings)

• 2 tbsp oil

• 1 cup diced onion

• ½ all-purpose flour

• 4 cups chicken broth

• 4 cups milk

• 1 (16 oz) package frozen chopped broccoli

• 3 cups peeled and diced potatoes

• 1 ⅓ cups shredded cheddar cheese

• 1 tbsp Worcestershire sauce

Instructions

1. Add oil to a large pot, heat over medium heat.

2. Add onion and cook until soft (about 5-10 minutes).

3. Add flour and whisk to blend.

4. Gradually sit in broth and heat until slightly thick (10-15 minutes) continue to stir.

5. Add milk, broccoli, potatoes. Cook over medium-low heat for 30 minutes. They will start to soften, continue to stir.

6. Add cheese and Worcestershire sauce, stir until cheese melts.

Ingredients (12 servings)

• (1) 15 oz can garbanzo beans, drained and rinsed

• (1) 15 oz can kidney beans, drained and rinsed

• (1) 15 oz can green beans, drained and rinsed

• 2 stalks celery, sliced (1 cup)

• ¼ cup vinegar

• ¼ cup canola or olive oil

• Black pepper to taste

Instructions

1. In a medium bowl, gently mix garbanzo beans, kidney beans, green beans, and celery.

2. In a small bowl, whisk together vinegar, oil, and pepper.

3. Pour dressing over salad and toss gently.

4. Cover, refrigerate at least 2 hours, and toss before serving.

Ingredients (4 servings)

• 1 ½ cups instant brown rice

• ½ cup chopped fresh cilantro

• ½ tsp cumin

• 1 lb. boneless, skinless, chicken breasts

• 1 tbsp olive oil

• ½ cup orange juice

• 2 tbsp maple syrup 

• 2 tbsp chopped chipotle peppers in adobo sauce

Instructions

1. Cook rice according to package directions, fluff with a fork and add cilantro.

2. In a small bowl, mix chili powder & cumin, season both sides of chicken with the spice mix.

3. In a large pan, heat oil over medium-high, cook chicken 7-8 minutes per side or until cooked through.

4. Add juice & syrup to skillet, cook 1-2 minutes to thicken the sauce, stirring constantly. Remove from heat and stir peppers.

5. Serve chicken over rice & spoon extra sauce on chicken .

Ingredients (6 servings)

• 2 teaspoons oil

• 1 onion, chopped

• 3 carrots, chopped

• 2 tbsp chili powder

• (2) 15 oz cans black beans, drained and rinsed

• (1) 15 oz corn, drained and rinsed

• (1) 28 oz can tomatoes, drained and rinsed

• 3 cups of water

• Salt to taste

Instructions

1. Heat oil in a large pot over medium heat.

2. Add onion. Cook for 4 minutes.

3. Add carrots. Cook for 5 minutes while stirring.

4. Add chili powder. Stir to coat onion and carrots (1 minute).

5. Add beans, corn, tomatoes, water, and salt.

6. Bring chili to a boil. Reduce heat to low. Simmer for 15-20 min.

Ingredients (4 servings)

• Nonstick cooking spray

• ½ cup chopped green bell pepper

• ½ cup frozen corn, thawed

• ½ cup sliced green onion

• ½ cup chopped tomato

• 2 tbsp chopped fresh cilantro

• (4) 6-inch tortillas

• ½ cup shredded reduced Cheddar or Monterey cheese

Instructions

1. Spray medium pan with nonstick cooking spray.

2. Saute bell pepper and corn over medium heat (5 minutes).

3. Add green onion and tomato, cook, until heated through.

4. Stir in cilantro.

5. Heat tortillas over high heat. Place cheese and vegetables on a tortilla, fold in half and continue to cook until cheese is melted and the tortilla is lightly browned. 

Ingredients (12 servings)

• (1) 15 oz canned peach, drained and chopped

• (1) 20 oz canned pineapple, drained and chopped

• (1) 15 oz canned black beans, drained and chopped

• 1 cup diced cucumber (1 small cucumber) 

• 2 tbsp lime juice

• ¼ cup chopped cilantro* (optional) 

Instructions

1. In a medium bowl, gently combine all ingredients.

2. Serve with baked tortilla chips, or on top of quesadillas.

Ingredients (4 servings)

• 2 cups sliced peaches

• 2 tbsp pancake syrup 

• ¼ teaspoon cinnamon

Instructions

1. Place peaches in a large bowl, using canned peaches make sure they are drained and rinsed first.

2. Add syrup and cinnamon.

3. Using a fork, mash peaches into small chunky pieces.

4. Use these toppings on pancakes, waffles, yogurt!