Month: June 2021

By Andi Champion, Marketing Manager, CHEF

There are many benefits to a plant-based lifestyle including lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. If you’re thinking about making the switch or even just practicing Meatless Mondays, check out some of our favorite healthy plant-based recipes.

Greek Nachos: These are nacho average snack! Enjoy the tastes of the Mediterranean in a new way. This recipe is full of colorful, nutrient-rich produce and flavorful dried herbs. The addition of Greek yogurt and feta cheese gives the dish extra protein to help keep you full. If you’re vegan, skip the yogurt and cheese. Instead, you can use hummus and a dairy free cheese or nutritional yeast to give it a cheesy flavor.

Curry in a Hurry: A healthy dinner doesn’t have to take all night to cook! Our Curry in a Hurry recipe is perfect for families on-the-go. Packed with vitamins, fiber, and plant-based protein, this tasty dish is a triple threat! Serve it on a bed of fresh cooked brown rice or with warm whole wheat pita bread for a filling, yet light, dinner.

Roasted Root Vegetables: You can’t go wrong with Roasted Root Vegetables. This classic dish uses a simple cooking technique to help caramelize the vegetables and bring out even more flavor. Stick with our recipe or mix things up with different spices depending on the type of cuisine you are cooking. For example, if you’re serving these as a side for an Italian dinner, use dried oregano, dried basil, and dried rosemary. If you’re enjoying these with Mexican food (these would make a great filling for plant-based tacos!), toss them in cumin, chili powder, and garnish with cilantro.

Green Pea Pesto: Did you know that peas contain a surprisingly high amount of protein? This makes our Green Pea Pesto a great snack option! Enjoy it with whole grain pita chips, toasted whole grain bread, or with freshly chopped vegetables. This versatile recipe would also be tasty tossed with pasta or as a spread on a sandwich or wrap. For a vegan version, skip the parmesan cheese.

Baked Oatmeal: We often hear that breakfast is the most important meal of the day. It helps fuel our body and mind for the day, improves energy levels, and allows us to perform better in school or at work. Our Baked Oatmeal is a wholesome breakfast option the entire family will enjoy. The combination of spices, extracts, and fruit creates a naturally sweet treat!

Tostadas Deliciosas: Our tostadas are a classic CHEF recipe for a reason! They’re simple to make, kid-friendly, and are easily customizable based off your family’s taste preferences. It’s also a great way to show your child how they can use MyPlate to build a healthy, wholesome recipe. Encourage your children to see how many different colors of fruits and vegetables they can add to their plate as they build their tostada.

Strawberry Spinach Salad: Did you know that adding heart-healthy fats to your salads such as olive oil, avocado, or nuts, helps you better absorb the nutrients found in dark leafy greens? Get more out of your greens and try our simple, delicious Strawberry Spinach Salad. For extra protein, top with grilled tofu, cannellini beans, or chickpeas.  

Three Bean Chili: This simple dish packs tons of flavor. Make this recipe your own by using whatever kinds of beans you have in your pantry and any vegetables you have at home. You can even use frozen or canned if you don’t have fresh! Top it with cheese and whole grain tortilla chips or keep it vegan by adding heart-healthy avocado instead.

Broccoli, Quinoa, and Avocado: Boost the greens in your diet with our Broccoli, Quinoa, and Avocado Salad. This plant-based dish can be enjoyed as a flavorful side or main dish. The quinoa is full or protein to help keep you full, the broccoli gives you a boost of fiber and the avocado and pumpkin seeds have heart healthy fats.

Vegetarian Pizza: Just because you’re going plant-based, doesn’t mean you have to miss out on pizza night! Our Vegetarian Pizza can be topped with any of your favorite vegetables and herbs to create a filling, healthy dinner. If you’re vegan, swap the mozzarella cheese for a dairy free version or skip it all together!

By Andi Champion, Marketing Manager, CHEF

Research shows that eating a breakfast in the morning is linked to better overall health, including a healthier body weight, lower risk for chronic diseases, and enhanced memory and mental function.  A balanced breakfast includes a combination of complex carbohydrates, lean proteins, and healthy fats. This will result in sustained energy to avoid a mid-morning slump and keep you full and satisfied until lunchtime. If you need some healthy, breakfast inspiration, check out our list of wholesome breakfast options. Whether you have extra time in the morning or prefer grab-and-go options, there’s something here for everyone! 

Baked Oatmeal: Our Baked Oatmeal combines whole grains with fruit and heart healthy fats to create a deliciously nutritious breakfast option! Mix it up with by using your favorite fruit or whatever kind you have on hand. The best part is you can pop it in the oven and let it cook while you get ready and in just 35 minutes, breakfast will be served.

Banana Kale Muffins: Our Banana Kale Muffins are an easy way to add an extra serving of fruits and vegetables to your child’s diet. They’re warm, delicious, and make for a great option for families on-the-go! Prep them on a Sunday and enjoy them all week.

Chia Seed Pudding: Chia Seed Pudding is a versatile recipe that can help expand your child’s taste palate. Add any fruit you like including canned, frozen, or fresh! Chia is one of the few plant-based sources of omega-3 fatty acids, which are great for heart health. The texture may take some getting used to, so allow your child to customize their own version of the recipe and they’ll be more likely to eat it.

Egg Scramble: Why go out for breakfast tacos when you can make your own at home! Our delicious Egg Scramble Tacos are packed with protein to fuel your family all the way until lunchtime. Top them with avocado slices, chopped cilantro, and a spicy salsa for an extra kick of flavor!

Peaches and Cream Overnight Oats: For families on-the-go, making a wholesome breakfast each morning can sound like an impossible task.  Instead, try a recipe that you can prep overnight such as our Peaches and Cream Overnight Oats. This recipe combines whole grains with fresh fruit and natural sweeteners for an easy grab-and-go breakfast option. The best part is that it’s easily customizable to meet anyone’s taste preferences! Mix it up with your favorite fruits and spices to make it your own.

Cherry Cinnamon Quinoa: Explore familiar ingredients in a new way with our Cherry Cinnamon! It’s nutrient-rich and most importantly, flavorful. Don’t have fresh cherries on hand? Add any canned, frozen, or fresh fruit you have. We think mandarin oranges, diced pineapple, or frozen berries would be delicious!

Super Berry Bowl: Did you know that some flavored yogurts have up to 4 teaspoons of added sugar? Instead, you can use wholesome ingredients, extracts, and spices, to add sweetness to your yogurt, just like we do in our Super Berry Bowl. We start with a base of protein-rich Greek yogurt and berries and add a drizzle of honey, vanilla extract, a sprinkle of cinnamon, and dark chocolate to boost the flavor.

Vegetable and Cheese Frittata: Start your child’s day off right with our delicious Vegetable and Cheese Frittata. The egg and cheese have protein to help keep your child full and the colorful vegetables are full of vitamins and minerals. If weekday mornings are busy for your family, you can prep this dish on a Sunday and enjoy it throughout the week!

Rustic Tomato Toast: Plain white toast won’t fill you up! Instead, try our Rustic Tomato Toast. Tomatoes are a rich source of lycopene which can help prevent risk factors associated with certain types of cancers and cheese is a great source of protein which helps you stay fuller longer. Top it with your favorite dried or fresh herbs and a sprinkle of salt and pepper.

By Andi Champion, Marketing Manager, CHEF

The 4^th of July holiday is right around the corner! If you’re searching for healthy inspiration, we’ve rounded up some of our favorite crowd pleasing recipes for your BBQ or potluck.

Confetti Corn: Enjoy a fiesta of flavors with our Confetti Corn! It’s a delicious way to include more colors of fruits and vegetables in your diet. Serve it in a lettuce cup and top them with slices of heart healthy avocados to add even more nutrients!

Herbed Flank Steak: Flank steak is a budget-friendly, lean cut of beef that is versatile enough to be used to make fajitas, grilled, or sliced for salads. Top it with our delicious Chimichurri Sauce for an added burst of flavor!

Rainbow Fruit Skewers with Cinnamon Greek Yogurt: Indulge your sweet tooth with our Rainbow Fruit Skewers with Cinnamon Greek Yogurt. This delicious and nutritious dessert can be customized based off your family’s favorite fruits. You can also switch them out to red and blue fruits such as strawberries, watermelon, and blueberries to make them even more festive!

Bean Burgers: Looking to bring something new to the table? Add Bean Burgers to the menu. These plant-based burgers are full of fiber and protein, which will keep you full for a day of festivities. We like to top them off with colorful toppings such as avocado, onion, tomato, and lettuce. Amp up the nutrition even more and serve them in lettuce leaves or whole wheat buns. 

Greek Dill Cucumber Salad: Our Greek Dill Cucumber Salad is fresh, tasty, and best of all, it comes together in about 10 minutes! This dish is light in calories and heavy in flavor, making it the perfect summer side to add to your menu.

Pomegranate Kale Salad: This salad will have you saying, kale yeah! It’s fresh, flavorful, light in calories, and heavy in taste. Try massaging the kale with lemon before adding the toppings. This will help to break down the fibrous leaves and make it easier for your body to digest.

Watermelon, Feta, and Mint Stacks: Our Watermelon, Feta, and Mint Stacks are packed with refreshing flavor! The saltiness of the feta mixes perfectly with the sweetness of the watermelon, creating a tasty appetizer that’s sure to please.  

By Andi Champion, Marketing Manager, CHEF

Research shows that it can take up to 20 exposures for a child to accept a new food. If you’re dealing with a picky eater at home, don’t give up! Here are some tips to help expand their taste preferences.

Give your child a choice. Provide your child with options on what kind of vegetable they would like to eat. For example, ask if they’d prefer you eat roasted broccoli or sautéed bell peppers. If they feel like they are in control, they may have a more open mindset.

Try not to bribe your child or use food as an incentive. For example, “If you eat all of your vegetables, you can have dessert after dinner!” By removing this pressure, your child will feel more comfortable to explore a new food.

Include your child in cooking process. They can help measure ingredients, wash ingredients, or chop foods with a kid-friendly knife. Being hands-on with the meal preparation may make them more excited to try what they cooked.

Encourage them to take a “no, thank you” bite. Instead of forcing your child to eat something they don’t enjoy, ask that they try at least one bite of the food you are serving. If they don’t like it, they can say no, thank you.

Use a food chart and work with your child to track their exposure to certain foods. Each time they try a new food, have them rate if they liked it or not. See if eventually their taste preferences expand the more they are exposed to the food.

For healthy, kid-friendly recipes, visit chefsa.org/recipes.

Now that summer is here, you may be wondering what fresh produce is in-season in Texas. We’ve put together a list of our favorite delicious and vibrant recipes using summer produce. Which are you cooking first?

Smoothies are a great way to combine your favorite flavors into a refreshing and nourishing breakfast. They are also a fun way to be creative and explore new recipes in the kitchen. The flavor combinations are truly endless.

Enjoying a variety of colorful fruits and vegetables at each meal is an essential part of a healthy lifestyle. The more colors you include on your plate, the more health benefits you’ll receive. Wondering which nutrients your favorite fruit or vegetable contains? Check out our graphic!
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By Andi Champion, Marketing Manager, CHEF

Between work, family time, and errands it can be hard to make time for healthy food choices. For families on the go, it may seem easier to grab something from the vending machine when it comes to snack time. These snacks are often processed and contain added sugar, sodium, or fats. Instead, we’ve put together a list of wholesome, simple snack recipes your family can enjoy. Prep these on a Sunday and enjoy them throughout the week when you get a snack attack. 

Trail Mix: Skip the store-bought version and try making your own trail mix at home. Our recipe uses wholesome ingredients that don’t contain all of the extra added sugar, salt, or fats that premade versions include.

Oatmeal Cinnamon Protein Bites: These naturally sweet bite-sized snacks are packed with protein to keep you fueled until your next meal. Prep them on a Sunday and enjoy them throughout the week as a quick snack option. They can last in the refrigerator up to seven days.

Grapes with Lemony Yogurt Sauce: Grapes, protein-rich Greek yogurt, and zesty lemon…what’s not to love? This tasty treat is the perfect refreshing snack to help you cool down on a hot summer day.

Ranchy Dip: With only six ingredients (most of which you might already have in your pantry), you couldn’t ask for a simpler snack option than our Ranchy Dip! Instead of traditional Ranch dressing, our version uses lighter ingredients such as Greek yogurt and dried herbs to create a fresh and flavorful recipe your family is sure to enjoy.

Sustainability means actively limiting our use of natural resources to avoid depleting them and causing problems for future generations. By making just a few simple adjustments to our lifestyles, we can help preserve resources for future generations.

• Buy and eat just what you need. You can always go back to the grocery store later in the week.
• Compost your produce scraps. Compost is rich in nutrients and can help your garden grow.
• Freeze food before it goes bad – such as fresh berries before they mold or soup, if you made a large batch.
• Buy foods with less packaging. Less packaging means less waste.
• Practice sustainability as you wash the dishes and only run your dishwasher when it’s full.
• Grow fruits and vegetables in your backyard or contained garden – you can even give extra produce to neighbors!

By Andi Champion, Marketing Manager, CHEF

Fiesta is one of our favorite San Antonio traditions! What began in 1891 as a one-parade event honoring the memory of the heroes of the Alamo and the Battle of San Jacinto, has grown into a city wide 11-day celebration of San Antonio’s rich and diverse history. While the festivities may look a little different this year, the things that make this tradition so special: the celebration of culture, history, and food remain.

If you’re trying to enjoy the food and fun while staying on track with your health goals, we’ve put together a list of delicious and healthy Fiesta-themed recipes to add to your menu.

Tostadas Deliciosas: These tostadas are a classic CHEF recipe for a reason! They’re simple to make, kid-friendly, and are easily customizable based off your family’s taste preferences. It’s also a great way to show your child how they can use MyPlate to build a healthy, wholesome recipe. Encourage your child to see how many different colors of fruits and vegetables they can add to their plate as they build their tostada.

Fruit Ceviche: This refreshing spin on traditional ceviche is a tasty snack and a great way to introduce your family to new flavor combinations. The combination of citrus flavors and guajillo chile powder will remind you of your local frutería.

Confetti Corn: Give your taste buds a fiesta of flavor with our Confetti Corn! This recipe is full of nutrients and comes together in less than 30 minutes. Add some heart-healthy avocado and a lean protein such as black beans or shredded chicken to make it a complete meal.

Arroz con Pollo: Try a healthier twist on classic Arroz con Pollo. Our version includes extra vegetables for an added boost of nutrition, whole grains, and less sodium than traditional versions.

Watermelon Agua Fresca: Summertime in Texas is no joke! Beat the Texas heat and cool down with our refreshing Watermelon Agua Fresca.

Picadillo Tacos: Our lighter picadillo recipe includes more fresh produce and less sodium. Top it with colorful cabbage for a crunch and serve it in lettuce cups. Garnish it with chopped cilantro for even more fresh flavor or add some spice with your favorite salsa.

Colorful Black Bean Salsa: This light dish is full of protein, fiber, and flavor. The addition of colorful vegetables means that you’re getting a variety of good-for-you nutrients. This recipe would make the perfect side dish or plant-based protein option for tacos!

Rainbow Fruit Skewers with Cinnamon Yogurt: Move over chicken on a stick, there’s a new on-the-go snack in town! Rainbow Fruit Skewers with Cinnamon Greek Yogurt is the perfect recipe to indulge in your sweet tooth. This delicious and nutritious dessert can be easily customized based off your family’s favorite fruits.

Summer Mango Salsa: Nothing beats the refreshing flavors of mango after a day in the sun! Enjoy this salsa as a topping or side to your tacos or as a dip with whole grain tortilla chips.  

For even more healthy recipes, expert advice, educational activities, and more, visit chefsa.org and follow us on social media @CHEFSanAntonio.

Burrito bowls are an easy way to incorporate MyPlate into your family’s meal time. By making your own at home, instead of picking up takeout, you’ll save money and be able to control the amount of added salt, sugar, and fat in your meal. Plus, the flavor combinations are endless!

Start 1. Let’s start with 1/2 cup of your favorite quinoa grains. We like bronw rice of quinoa!

Step 2. Next, we’ll add about 1/2 cup of leafy greens such as romaine lettuce, spinach, or kale.

Step 3. To complete the base for our burrito, we’ll add some protein to help keep us full. Choose 1/4 cup of your favorite plant-based or lean animal protein, such as black or pinto beans, shredded chicken, or ground beef.

Step 4. Time to start adding some colorful toppings! Add 1/2 cup of your favorite vegetables. The more colors, the better! Some of our favorites include sautéed bell peppers and onions, corn, diced tomato, and chopped cilantro.

Step 5. Let’s add 2 Tablespoons of healthy fats such as queso fresco or sliced avocado. These are important nutrients for our bodies and brain health.

Step 6. Our last ingredients to really bring together all of the flavors is a cilantro-lime vinaigrette. You can make this by combining 2 limes, 1/2 cup olive oil, 2 cups cilantro, 4 cloves garlic, and 1 cup nonfat plain Greek yogurt in a blender. Blend until smooth and add 2 Tablespoons to your bowl. If you’re in the mood for some spice, you can use salsa as a dressing instead.

For more healthy recipe inspiration, visit chefsa.org/recipes.