Aim for a balanced family breakfast of carbohydrates, protein and fat to help maintain blood sugar levels and delay hunger until it’s time for lunch or mid-morning snack.
for Fun Soups And Salads
Main ingredients:
2 stalks of celery, chopped
½ to 1 red onion, chopped
1 tomato, chopped
1 can of red kidney beans, rinsed
1 can of black beans, rinsed
1 can of garbanzo beans, rinsed
1 cup white shoepeg corn, frozen
Dressing:
1 cup of your favorite salsa
½ Tbs ground cumin
1 Tbs chili powder
¼ cup lime juice
1-2 Tbs olive oil (optional)
Mix main ingredients and dressing separately. Pour dressing over ingredients and mix well. Best if refrigerated overnight. Options: Serve with chopped chicken on a bed of lettuce or use as a dip for multigrain tortilla chips.
Serves: 6-8
- Martin Family, Easley, SC
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2 cans no salt-added stewed tomatoes , diced (retain 1 cup of liquid)
1 can tomato paste
1 ½ cup low sodium vegetable broth
4 Tbsp chopped basil (fresh or dried)
Combine all ingredients.
Heat just until simmering, stir occasionally.
Add pepper to taste.
Serves: 4
2 cups uncooked whole wheat pasta (macaroni, penne)
2 6 ½ oz cans tuna, light, packed in water
½ cup zucchini, chopped
½ cup carrots, diced
1/3 cup celery, diced
1/3 cup radishes, sliced *
¼ cup plain non-fat yogurt or reduced-fat mayonnaise
black pepper
salt substitute
• optional
Cook pasta according to package directions.
Drain pasta and tuna.
Wash vegetables. Chop, slice and dice veggies.
Mix pasta, tuna, and vegetables together in a bowl.
Stir in yogurt.
Season to taste with pepper and salt substitute.
Chill until ready to serve.
Serve on whole-wheat bread or pitas.
Serves: 4
1 lb spinach, stemmed
1/2 cup red onion, sliced
1/4 tsp ground pepper
1/4 cup almonds (no salt added)
1/3 cup lemon juice
2/3 cup water
1/2 tsp sugar
1/4 tsp salt
Combine lemon juice, water, sugar and salt.
In another bowl, combine spinach, red onion, pepper and half of the almonds.
Toss the salad with dressing.
Top salad with remaining almonds.
Serves: 4
1 cup cucumber, washed, diced
1/3 cup red bell pepper, diced
1/3 cup yellow bell pepper, diced
¼ cup red onion, diced
Juice of 2 limes
¼ cup parsley, chopped
1 tbsp rice wine vinegar
1 ½ tsp olive oil
Ground black pepper to taste
Combine all ingredients and add pepper to taste.
Refrigerate at least 4 hours, best if able to sit overnight.
Serves: 4
2 tsp oil (canola, vegetable, olive)
1 cup onion, chopped
3 cups canned pumpkin (about 1 ½ cans)
4 cups low-sodium vegetable broth
1 tsp curry powder
½ tsp black pepper
In a medium sauce pan, heat the oil.
Sauté the onion until soft.
Add the remaining ingredients.
Heat through.
Serves: 4
2 pounds white potatoes
1 cup celery, diced
¾ cup red onion, diced
1 tbsp dill
white vinegar
olive oil
pepper
Boil potatoes with skin on until tender.
When potatoes cool, cut into to medium sized pieces.
Place potatoes in large bowl. Add celery, onion and dill. Add oil and vinegar until desired taste.
Season to taste with pepper
Serves: 8
2 ½ cups halved green beans, blanched
2 ½ cups canned garbanzo beans (rinsed)
2 ½ cups canned kidney beans (rinsed)
1 ½ cups canned black beans (rinsed)
3 tomatoes diced
2 ½ Tbsp olive oil
2 Tbsp Dijon Mustard
¼ cup water
2 Tbsp chopped fresh basil
1 ½ Tbsp honey
½ tsp black pepper
¼ cup snipped chives
In a large bowl, mix the beans and tomatoes.
In a blender, combine the oil, mustard, water, basil, honey and pepper.
Blend/Process for 1 minute.
Pour over the salad.
Sprinkle with the chives and toss well.
For more color, add ½ cup chopped red peppers.
Serves: 8
1 can white beans (navy or cannelloni), drained, rinsed
1 can garbanzo beans, drained, rinsed
1 can (7 oz.) water packed tuna, drained
2 carrots, medium sized, peeled, shredded
1 red bell pepper, diced
2 celery stalks, diced
12 whole black olives, pitted
3 Tbsp olive oil
3 Tbsp balsamic vinegar
1 ½ tsp Dijon mustard*
Sea Salt and Black Pepper to taste
4 cups washed and dried romaine
• optional
In a bowl combine beans, tuna, carrots, red pepper, celery and olives.
Whisk oil, vinegar, salt and pepper (and mustard if using). Pour over salad and lightly toss.
Serve over a bed of romaine.
Serves: 4
3 ounces whole wheat pasta, cooked
½ cup frozen corn, thawed
1 cup black beans, rinsed
½ cup fresh tomato, chopped
4 ounces mild green chilies, drained and diced
¼ cup onions, diced
2 Tbsp black olives, sliced
2 Tbsp fresh cilantro, chopped
¾ cup salsa (mild or medium) chunky
½ tsp chili powder
Cook pasta according to package directions, without adding salt or fat to cooking process.
Combine pasta, corn, black beans, tomato, chilies, onions, olives and cilantro in a large bowl.
Combine salsa and chili powder and salsa in small bowl, mix well. Pour over pasta mixture; toss to coat.
Cover and refrigerate for about 2 hours.
Serves: 6
3/4 cup water
1/2 cup quinoa
3 Tbsp fresh lemon juice
1 Tbsp extra-virgin olive oil
3 scallions (white and light green parts), thinly sliced
1 small cucumber, peeled and diced
3 Tbsp lightly packed fresh parsley, finely chopped
2 Tbsp finely chopped fresh mint
3 large beefsteak tomatoes, preferably a mixture of red and yellow
2 oz low-fat feta cheese
Salt and pepper
In a small saucepan, bring water to a boil over high heat. Add quinoa and a pinch of salt; bring back to a boil. Reduce heat to low; cover and simmer about 6 minutes, until nearly all the water is absorbed and quinoa is tender and chewy but not soft.
In a medium bowl, combine juice, oil, salt, and pepper.
Fold in quinoa, scallions, cucumber, and herbs.
Toss until thoroughly coated. Season to taste as desired.
Thinly slice tomatoes. Arrange on serving plates.
Spoon about 1 cup quinoa over tomatoes.
Crumble feta on top.
Serve immediately.
Serves: 2
- Castaneda Family
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