Healthy Choices

Cooking with Pumpkin

From coffee drinks to ice cream and everything in between, the delicious flavor of pumpkin finds its way into many a meal once autumn arrives. But, some pumpkin flavored products can be on the not-so-healthy side. Below are some ideas for healthy pumpkin recipes for both sweet and savory fall dishes.

Vegetarian Black Bean Chili stuffed sweeet potatoes

A delicious options for a meatless meal. Sweet potatoes are a good source of potassium. The black beans and tomatoes add even more!

Fiesta Tacos

Delicious healthy veggie filled tacos. A fiesta in your mouth!

Black Bean Burger

A delicious plant based burger. Makes a great lunch or dinner. Una deliciosa hamburguesa a base de plantas. Hace un gran almuerzo o cena.

Southwest Rice Bowl

A rice bowl makes an easy dinner or lunch. It Includes beans, brown rice, a variety of vegetables, and is a great way to use leftovers! Un tazón de arroz hace un almuerzo o una cena fácil. ¡Incluye frijoles, arroz integral, una variedad de verduras y es una excelente manera de usar la comida sobrante!

Vegetable Fried Rice

Fried rice is a great way to use up any leftovers (rice, vegetables, meat) that you have in the refrigerator. This recipe includes lots of vegetables, vegetable oil, and brown rice – all heart healthy! This recipe calls for fresh vegetables, but you can also use canned, frozen, or previously cooked vegetables, just adjust the cooking time. El arroz frito es una excelente manera de usar las sobras (arroz, verduras, carne) que tiene en el refrigerador. Esta receta incluye muchas verduras, aceite vegetal y arroz integral, ¡todo saludable para el corazón! Esta receta requiere verduras frescas, pero también puede usar verduras enlatadas, congeladas o previamente cocidas, simplemente ajuste el tiempo de cocción.

Black Bean Brownies

Try these brownies for a Valentine’s Day treat. They are lower in fat that a regular chocolate brownie. The black beans add protein and fiber! Pruebe estos brownies para un regalo del Día de San Valentín. Tienen menos grasa que un brownie de chocolate normal. ¡Los frijoles negros agregan proteína y fibra!

Creamy Black Bean Dip

This dip is easy to make. It makes a good healthy snack, especially when you use fresh vegetables such as carrots, celery, peppers, and cucumbers as dippers. You can also use it as a spread on a wrap. Esta inmersión es fácil de hacer. Es un buen refrigerio saludable, especialmente cuando usa verduras frescas como zanahorias, apio, pimientos y pepinos para acompañar. También puede usarlo para untar en una envoltura.

Easy Cheesy Skillet

This easy casserole is loaded with nutrients that help support your immune system. Esta cazuela fácil está cargada de nutrientes que ayudan a apoyar su sistema inmunológico.

Waldorf Salad

Try this colorful easy to make salad. You can enjoy it as a side dish or if you’d like, add some diced ham or chicken to it and use it as a sandwich filling. For variety, add some sliced grapes.

Healthy Breakfast Choices

Breakfast Banana Split- This is a quick, easy way to enjoy whole grains, fruit, and dairy for breakfast! Peanut Butter and Jelly Granola Bars - These make a quick breakfast! They are a little more crumbly that a store-bought granola bar. Use any kind of jelly or jam that you like. Desayuno Banana Split ¡Esta es una manera rápida y fácil de disfrutar de granos enteros, frutas y lácteos para el desayuno! Barras de mantequilla de maní y gelatina de granola - ¡Esta es una forma rápida de hacer desayuno! Son un poco más desmenuzados que una barra de granola comprada en la tienda. Usa cualquier tipo de jalea o mermelada que te guste.

Panzanella Salad

Panzanella is a hearty, fresh, and colorful salad.! It is a great way to use fresh summer vegetables. Almost any fresh vegetables can be added. For variety try adding summer squash, bell peppers, or corn! Lemon juice can be used instead of vinegar and other fresh or dry herbs can be used instead of basil. Hearty bread is the surprise addition! La panzanella es una ensalada abundante, fresca y colorida. ! Es una gran manera de usar verduras frescas de verano. Casi cualquier verdura fresca se puede añadir. Para la variedad trate de añadir calabaza de verano, pimientos, o maíz! El jugo de limón se puede usar en lugar de vinagre y se pueden usar otras hierbas frescas o secas en lugar de albahaca. ¡Pan abundante es la adición sorpresa!

Watermelon Cucumber Salad

This refreshing salad tastes great on a hot summer day. It is easy to make and uses only a few ingredients. Feel free to add some of the suggested extras, but it is delicious with or without them! Esta refrescante ensalada sabe muy bien en un caluroso día de verano. Es fácil de hacer y usas sólo unos pocos ingredientes. Siéntase libre de agregar algunos de los extras sugeridos, ¡pero es delicioso con o sin ellos!

Mexican Salad Bowl

This salad is loaded with nutrients to support your eye health! There's lutein in the corn and greens. The darker the lettuce the better! Try using spinach or romaine lettuce. The peppers and tomatoes are a source of vitamin C. The oil in the salad dressing contains vitamin E and also helps your body absorb the lutein. You'll get zinc from the beans!

Tuscan Minestrone Soup - English and Spanish

Enjoy this easy to make hearty soup on a cold night!The vegetables, beans, and whole wheat pasta all provide fiber. ¡Disfruta de esta sopa fácil de hacer en una noche fría!Las verduras, los frijoles y la pasta de trigo integral proporcionan fibra.

Roasted Root Vegetables - English and Spanish

Roasting vegetables adds flavor. Add your favorite spices like oregano, cumin, thyme, rosemary for even more flavor. Asar verduras agrega sabor. Agregue sus especias favoritas como orégano, comino, tomillo o romero para aún más sabor.

Harvest Stew - English and Spanish

Enjoy the flavors of Fall. Try this recipe chock full of Fall flavors –sweet potatoes, apples,cranberries, and turkey. If you don’t have turkey, use leftover or canned chicken. Asar verduras agrega sabor. Agregue sus especias favoritas como orégano, comino, tomillo o romero para aún más sabor

Try These Snacks - English and Spanish

Some quick and healthy snacks. Unos bocadillos rápidos y saludables.

Build a Burrito Bowl - English and Spanish

This makes an easydinneror lunch. You can use fresh, frozen, or canned veggies.This recipe makes 3 bowls. Combine protein, whole grains, and vegetables all in one dish and you have a quick, easy, nutritious and tasty meal. Esto hace una cena o almuerzo fácil. Puede usar verduras frescas, congeladas o enlatadas. Esta receta hace 3 tazones.

Cheese Zucchini and Black Beans - English and Spanish

This recipe combines seasonal summer zucchini with pantry staples beans, rice,and tomatoes. It is easy to make and is loaded with fiber and nutrients. Esta receta combina calabacín estacional de verano con frijoles de primera necesidad, arroz y tomates. Es fácil de hacer y está cargado de fibra y nutrientes.

Apples Make a Great Snack

Apples make a great snack! Las Manzanas-Entremeses Estupendos!

Pumpkin Black Bean Turkey Chili

This is a quick, hearty chili. You can use leftover turkey to make it – or use ground turkey instead. Pumpkin is loaded with beta carotene and vitamin A, a nutrient that is important for vision, skin, bone health, and helps protect against infections. Canned pumpkin is an easy way to add pumpkin to your diet.