INGREDIENTS

Serves 4

• 1½ Tbsps. vegetable oil
• 4 garlic cloves, finely chopped
• 1 large onion, chopped medium
• 1 cup dried black-eyed peas
• ¼ tsp. dried thyme
• ¼ tsp. cayenne pepper
• 1 Tbsps. black pepper
• 4 cups vegetable broth
• 1 cup uncooked brown rice
• Salt to taste

PREPARATION

Step 1
Pick over the black-eyed peas and remove any discolored peas, stones, or debris. Rinse the peas a few times and drain.

Step 2
In a 3 – 4 quart pot, heat up the oil over low to medium heat. Cook the onions first, then stir in the garlic. Cook slowly until the vegetables are softened.

Step 3
Add peas, rice, salt and vegetable broth, and bring to a boil. Lower heat and simmer for 50-60 minutes, stirring occasionally. Add the thyme, cayenne pepper, salt, and pepper.

INGREDIENTS Serves 1

• 1 cup kale, chopped bite-sized
• 1 cup iceberg, or your favorite lettuce, chopped bite sized
• 2 Tbsps. olive oil
• 1 Tbsp. lemon juice
• Salt and pepper to taste

PREPARATION Step 1 In a large bowl, combine the lettuces and toss with oil, lemon juice, and pepper. Add fresh or dried fruit, vegetables or nuts, as desired. Feel free to replace the olive oil and lemon juice with your favorite dressing.

INGREDIENTS Serves 1

• 1 large sweet potato
• Salt and pepper to taste
• Butter or margarine

PREPARATION Step 1 Preheat the oven to 425°F. Step 2 Prick the ends of the sweet potato and place in the oven for 45-50 minutes. Step 3 Serve with butter or margarine. Add salt and pepper to taste.

INGREDIENTS Serves 4

• 1 pound string beans
• 1 small onion
• 4 garlic cloves
• 1Tbsp. olive oil
• ½ tsp. Lawry’s seasoned salt
• Black pepper to taste

PREPARATION Step 1 Soak the string beans in cold water for an hour (once you see what comes off them, you’ll be glad you did), rinse thoroughly, then cut off the tips. Set aside. Step 2 Chop up onions, finely chop the garlic, set aside. Step 3 In a 3 – 4 quart pot, heat up the oil over low to medium heat. Cook the onions first, then stir in the garlic. Cook slowly until the vegetables are softened. Toss in string beans. Step 4 Cook over low to medium heat, turning string beans occasionally. Step 5 Cover for a few minutes, until string beans start to go tender in about 10-15 min. Step 6 Dust with Lawry’s seasoned salt and pepper.

INGREDIENTS Serves 3 – 4 Quick, fun and delicious, you can make these burgers for outdoor grilling or right in your favorite family skillet. Unlike beef hamburgers, these turkey burgers are lower in saturated fat – but still just as tasty.

• 1 lb ground turkey
• ¼ cup bread crumbs (plain or seasoned)
• ½ tsp Old Bay Seasoning or Creole (preferably lite) seasoning
• 1 egg, lightly beaten
• 1 tbsp any vegetable oil
• Salt and pepper to taste
• 3-4 hamburger buns, preferably whole grain

PREPARATION Step 1 Mix all 4 ingredients together. Divide into 3 or 4 patties, depending on how big you like your burger. Step 2 Heat the oil in a skillet over medium heat for a few minutes. When drops of water, skitter over the surface, cook on one side for approx. 4 minutes until it forms a crust. Then flip and cook for another 3 minutes. Step 3 Remove from heat and let sit for a minute, so the flavors can really come together. Step 4 Serve with any toppings you like – fresh avocado, cheese, lettuce, tomato, sliced or grilled onions. Use your imagination.

Special Guest Chef Recipe Emeka Onugha Culinary Director, Urban Vegan* INGREDIENTS Serves 1

• One ripe avocado
• 1/2 cup shredded lettuce
• 2 thin slices of tomato
• 4 thin-sliced onion rings
• 1/4 tsp oregano
• 1/4 tsp cayenne pepper flakes
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tsp olive oil
• 1 tsp red wine vinegar
• 1 tsp lime juice
• 6-inch sub roll

PREPARATION Step 1 Cut open avocado, remove seed, and scoop out flesh with a spoon. Step 2 Place avocado in a bowl and mash with fork. Step 3 Add salt, black pepper, cayenne flakes, and lime juice and mix until fully incorporated. Step 4 Slice sub roll lengthwise and spread mashed avocado evenly over bottom half. Step 5 Top with tomato slices, onion, and lettuce. Step 6 Drizzle olive oil and red wine vinegar over lettuce. Step 7 Sprinkle oregano evenly over lettuce. Step 8 Cover with top roll. Cut in half and enjoy!

INGREDIENTS Serves 1 Have a parfait as a snack or for breakfast! This tasty, nutritious treat provides lots of nutrients, and the yogurt has high-quality protein. If you choose frozen fruit, heat for about 10-20 seconds in the microwave to thaw it out without heating it up.

• Low-fat or nonfat yogurt (preferably low or no sugar)
• Fresh, canned (in light syrup or water) and/or frozen (thawed) fruit
• Dried fruit, if desired
• Granola, if desired

PREPARATION Step 1 In a glass or bowl, layer a few tablespoons yogurt (depending on the size of your glass), then fruit, then yogurt, then fruit. Make as many layers as you like! Step 2 Sprinkle a teaspoon of dried fruit in the fruit layers, and top with granola, if desired.

INGREDIENTS

Serves 4

A delicious fruit salad with an added twist of cherries and coconut flakes. You will feel like you are in a tropical paradise eating this salad. Feel free to substitute any fruits you like. 

• ½ cup pitted and halved sweet cherries
• 1 cup cubed cantaloupe
• 1 cup halved green grapes
• 1 medium banana, peeled and sliced
• ¼ cup orange juice (juice from 1/2 orange)
• ¼ cup flaked coconut (optional)

PREPARATION

Step 1
In a large bowl, mix together the cut fruit.

Step 2
Pour orange juice over fruit and stir in coconut, if desired.

Source: Food Hero, Oregon State University Cooperative Extension Service

INGREDIENTS

Serves 4

Make your own savory popcorn featuring chili and garlic flavors. Popcorn is one way to add whole grains and fiber into your diet. Use these spices, or sprinkle on your favorite instead. 

• 4 cups popped corn
• 1 tablespoon margarine (melted)
• 1 teaspoon chili powder
• teaspoon garlic powder (dash)

PREPARATION

Step 1
Mix popcorn and margarine in a bowl.

Step 2
Mix seasonings thoroughly and sprinkle over popcorn. Mix well.

Step 3
Serve immediately and enjoy with family and friends.

Source: USDA, Food and Nutrition Service (FNS), Eat Smart. Play Hard.™

Serves 1 What should you do with over-ripe bananas? Don’t toss them! Freeze them and then throw them in the blender to make this delicious and creamy frozen dessert. Add some other fruits like blueberries for added flavor. INGREDIENTS

• 2½ cup bananas (can use 2-3 bananas)
• ½ cup frozen fruit (like blueberries)
• 3 tablespoons 1% milk
• chocolate syrup (optional)

PREPARATION Step 1 When bananas have become very ripe, peel and slice them into medium size round pieces. Place on a plastic wrap covered baking sheet and put in freezer overnight. Step 2 Place frozen bananas (plus other frozen fruit if desired) in a food processor or blender with a small splash of milk (not over 1/4 cup total). Step 3 Pulse food processor or blender until bananas begin to break up. They will be tiny balls of bananas at this point. Step 4 Using a spoon or rubber spatula, scrape down the banana mixture. Continue running the food processor until the mixture is smooth and creamy. This may take a few minutes. The ice cream will look and tasted like soft serve ice cream when finished. Step 5 Serve in an ice cream cone or in a small bowl with a small ribbon of chocolate syrup on top (optional). Source: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/easiest-banana-ice-cream

Serves 4

Enjoy a fresh, flavorful change of pace with a surprising mix of lettuce, apples, and bananas, topped with a paprika dressing. This is a quick, easy meal for a busy day.

INGREDIENTS

• 12 ounces lettuce mix
• 2 ripe bananas
• 2 1/2 medium apples, sliced (14 oz. of sliced apples)
• 3/4 cup unsalted dry roasted peanuts

DRESSING

• 1/3 cup plain low-fat yogurt
• 2 tablespoons fat-reduced mayonnaise
• 1 tablespoon honey
• 2 teaspoons paprika

PREPARATION

Step 1
Whisk together dressing ingredients.

Step 2
Slice bananas.

Step 3
In a large salad bowl, toss mixed greens, banana and apple slices, peanuts, and dressing.

Serves 4

Keep a batch of these pancakes in the freezer for those busy mornings when you need a quick breakfast. Just pop them in the microwave, toaster, or toaster oven, and enjoy.

INGREDIENTS

• 1 cup applesauce
• 1 cup 1% or nonfat milk
• 2 eggs
• 1 tablespoon canola oil
• 2 cups all-purpose flour
• 2 tablespoons sugar
• ½ teaspoon cinnamon
• 2 teaspoons baking powder

PREPARATION

Step 1
Wash hands and clean food preparation area.

Step 2
In a medium mixing bowl, combine applesauce, milk, eggs, and oil.

Step 3
Add flour, sugar, cinnamon, and baking powder.

Step 4
Stir until mixture has only small lumps.

Step 5
Place large skillet on medium-high heat.

Step 6
Spray skillet with non-stick cooking spray.

Step 7
Pour 1/2 cup batter onto skillet.

Step 8
Turn pancake when bubbles form on top of batter.

Step 9
Cook the other side for about 1 minute or until golden brown.

Source: Tennessee State University Cooperative Extension Service