Watermelon, Feta, and Mint Stacks

Watermelon, Feta, and Mint Stacks

NUTRITION FACTS
Serving Size = 1/2 cup, about 3 skewers; Servings per container = 2; Calories 50; Total Fat 4g (6%); Saturated Fat 1.5g (8%); Cholesterol 5mg (2%); Sodium 65mg (3%); Total Carbohydrate 4g (1%); Dietary Fiber 0g (0%); Sugars 0g; Protein 1g.

WATERMELON, FETA, AND MINT STACKS 

2 servings / 1 serving = 3 skewers

WATERMELON, FETA, AND MINT STACKS 

2 servings / 1 serving = 3 skewers

Final-CHEF-Stamp-KNOCKED-OUT_33INGREDIENTS

  • ½  cup watermelon, cut into cubes
  • 1/2 cup feta cheese, sliced
  • 1/4 cup fresh mint leaves
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon balsamic vinegar
  • 6 toothpicks

 

DIRECTIONS

  1. Cut the watermelon into bite-sized cubes.
  2. Slice the feta cheese into slices, careful not to crumble. Try to slice the feta about the same width as the watermelon pieces.
  3. Separate the mint leaves from the stem, enough to make 1/4 cup.
  4. Place the watermelon cubes on a plate. Top each cub with a slice of cheese. Lay a mint leaf of each stack.
  5. Place a toothpick through each stack. Drizzle olive oil and balsamic vinegar over night before serving.
NUTRITION FACTS
Serving Size = 1/2 cup, about 3 skewers; Servings per container = 2; Calories 50; Total Fat 4g (6%); Saturated Fat 1.5g (8%); Cholesterol 5mg (2%); Sodium 65mg (3%); Total Carbohydrate 4g (1%); Dietary Fiber 0g (0%); Sugars 0g; Protein 1g.

© 2017 - 2018 Copyright. Goldsbury Foundation.

Autumn Salad

Autumn Salad

NUTRITION FACTS
Serving Size = 2 cups; Servings per container = 4; Calories 230; Total Fat 10g (13%); Saturated Fat 1g (5%); Cholesterol 0mg (0%); Sodium 200mg (8%); Total Carbohydrate 38g (14%); Dietary Fiber 7g (25%); Sugars 12g; Protein 4g.

AUTUMN SALAD

4 servings / 1 serving = 2 cups

AUTUMN SALAD

4 servings / 1 serving = 2 cups

Final-CHEF-Stamp-KNOCKED-OUT_33Recipe Developed by the San Antonio Food Bank

INGREDIENTS

Salad:

  • 1 small butternut squash
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/4 teaspoon garlic powder
  • 4 cups baby spinach
  • 1 small red onion, thinly sliced
  • 1/4 cup dried cranberries
  • 1/4 cup chopped pecans, toasted

Dressing:

  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • salt and ground black pepper to taste

DIRECTIONS

Salad:

  1. Preheat oven to 425 degrees.
  2. Peel, seed, and cube the butternut squash and place into a large bowl. Add in the olive oil, salt, pepper, and garlic powder and toss well to combine.
  3. Place onto a foil-lined sheet pan and roast for 30 minutes. Remove and allow to cool.
  4. Place all salad ingredients in a large bowl. Drizzle with the dressing and toss well to combine.

Dressing:

  1. Combine all ingredients and whisk well to combine.
NUTRITION FACTS
Serving Size = 2 cups; Servings per container = 4; Calories 230; Total Fat 10g (13%); Saturated Fat 1g (5%); Cholesterol 0mg (0%); Sodium 200mg (8%); Total Carbohydrate 38g (14%); Dietary Fiber 7g (25%); Sugars 12g; Protein 4g.

© 2017 - 2018 Copyright. Goldsbury Foundation.

Simple Hummus

Simple Hummus

NUTRITION FACTS
Serving Size = 2 tablespoons (53g); Servings per container = 10; Calories 110; Total Fat 8g (12%); Saturated Fat 1g (5%); Cholesterol 0mg (0%); Sodium 170mg (7%); Total Carbohydrate 7g (2%); Dietary Fiber 2g (8%); Sugars 1g; Protein 3g.

SIMPLE HUMMUS

1 serving = 2 tablespoons

SIMPLE HUMMUS

1 serving = 2 tablespoons

Final-CHEF-Stamp-KNOCKED-OUT_33INGREDIENTS

  • 1 15-ounce can garbanzo beans, rinsed, and drained
  • 2 tablespoons tahini
  • Juice from 1 lemon
  • 1-2 tablespoons of water
  • 1 garlic clove, smashed
  • 1/4 cup Extra Virgin Olive Oil
  • 1/2 teaspoon salt

 

DIRECTIONS

  1. Combine the garbanzo beans, tahini, lemon, water, and garlic in a food processor/blender. Process until smooth. You may need to add additional water.
  2. With the motor running, add the Extra Virgin Olive Oil in a steady stream until incorporated with the bean puree.
  3. Season with salt and stir well to combine. Serve with veggies, whole-grain toasted pita bread, or as a spread for sandwiches.

NUTRITION FACTS
Serving Size = 2 tablespoons (53g); Servings per container = 10; Calories 110; Total Fat 8g (12%); Saturated Fat 1g (5%); Cholesterol 0mg (0%); Sodium 170mg (7%); Total Carbohydrate 7g (2%); Dietary Fiber 2g (8%); Sugars 1g; Protein 3g.

© 2017 - 2018 Copyright. Goldsbury Foundation.

Basil Quinoa with Red Pepper and Sunflower Seeds

Basil Quinoa with Red Pepper and Sunflower Seeds

NUTRITION FACTS
Serving Size = 1 cup (178g); Servings per container = 4; Calories 270; Total Fat 15g (19%); Saturated Fat 2.5g (13%); Cholesterol 0mg (0%); Sodium 95mg (4%); Total Carbohydrate 25g (9%); Dietary Fiber 4g (14%); Sugars 3g; Protein 7g.

BASIL QUINOA WITH RED PEPPER & SUNFLOWER SEEDS

4 servings / 1 serving = 1 cup

BASIL QUINOA WITH RED PEPPER & SUNFLOWER SEEDS

4 servings / 1 serving = 1 cup

Final-CHEF-Stamp-KNOCKED-OUT_33INGREDIENTS

Recipe from Sonoma Express by Connie Guttersen, RD, PhD

  • 2 cups cooked quinoa
  • 1 cup basil leaves
  • 2 teaspoons garlic, minced
  • 2 tablespoons Parmesan cheese, grated
  • 2 tablespoons lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 cup red peppers, seeded, and diced
  • 1/2 cup green onions, clied
  • 1/4 cup sunflower seeds
  • salt and pepper to taste

 

DIRECTIONS

  1. Bring two cups of water to boil in a small sauce pot.
  2. Set up an ice bath in a bowl.
  3. Add basil to the boiling water, stir once, and drain immediately. Place in the ice bath to cool quickly. Remove and gently squeeze out any excess water.
  4. Place in a food processor with the garlic, Parmesan cheese, 1 tablespoon lemon juice, and 2 tablespoons olive oil. Puree until smooth.
  5. Place the quinoa, pepper, and green onions in a bowl. Season with the basil puree, salt and pepper. Add more lemon juice if necessary.
  6. Sprinkle with sunflower seeds and serve.
NUTRITION FACTS
Serving Size = 1 cup (178g); Servings per container = 4; Calories 270; Total Fat 15g (19%); Saturated Fat 2.5g (13%); Cholesterol 0mg (0%); Sodium 95mg (4%); Total Carbohydrate 25g (9%); Dietary Fiber 4g (14%); Sugars 3g; Protein 7g.

© 2017 - 2018 Copyright. Goldsbury Foundation.

Fish Tacos

Fish Tacos

NUTRITION FACTS
Serving Size = 2 tacos (194g); Servings per container = 4; Calories 390; Total Fat 19g (24%); Saturated Fat 3g (15%); Cholesterol 65mg (22%); Sodium 680mg (30%); Total Carbohydrate 25g (9%); Dietary Fiber 0g (0%); Sugars 0g; Protein 32g.

FISH TACOS

4 servings / 1 serving = 2 tacos

FISH TACOS

4 servings / 1 serving = 2 tacos

Final-CHEF-Stamp-KNOCKED-OUT_33INGREDIENTS

  • 1 lb of white fish fillets, such as tilapia
  • Juice from 1 lime
  • 2 tablespoons ancho chile powder
  • 1 teaspoon of salt
  • 1/2 cup of extra virgin olive oil
  • 8 mini corn tortillas
  • Cilantro to garnish

 

DIRECTIONS

  1. In a bowl, whisk together the lime juice, salt, and chile powder. Slowly pour the olive oil in while whisking.
  2. Heat a saucepan to medium heat.
  3. Cut fish fillets into bite sized pieces. Add the fish to the bowl of oil/chile powder and toss gently.
  4. Place the pieces of marinated fish into the saucepan once the pan is hot. Flip fish halfway through cooking, after about 6 minutes.
  5. Cook for approximately 12 minutes or until the fish reaches an internal temperature of 155 degrees Fahrenheit.
  6. Warm corn tortillas.
  7. Optional: top with Citrus Cucumber Slaw

NUTRITION FACTS
Serving Size = 2 tacos (194g); Servings per container = 4; Calories 390; Total Fat 19g (24%); Saturated Fat 3g (15%); Cholesterol 65mg (22%); Sodium 680mg (30%); Total Carbohydrate 25g (9%); Dietary Fiber 0g (0%); Sugars 0g; Protein 32g.

© 2017 - 2018 Copyright. Goldsbury Foundation.

X