Vegetable Lasagna from Cooking Matters
Fresh Fruit with Honey Yogurt Topping from Cooking Matters
Kids love these Turkey Tacos from Cooking Matters
You can make your own Healthy Trail Mix, from Cooking Matters
Hearty Vegetable Bean Soup from Cooking Matters is great for cold days.
Baked Sweet Potato Fries from Cooking Matters
Raspberry Lime Fizz from Cooking Matters
Veggie Wraps from Cooking Matters make a great after school snack.
Add veggies to Stovetop Mac & Cheese, from Cooking Matters
Here are some recipes that we can recommend.
Recipes on the Cooking Matters website each have nutrition information and a beautiful photo of how the food will look when its made.
Cornell's 'Food & Nutrition Education in Communities'
Recipes from Cornell's FNEC program use less fat and sugar but still taste delicious. Many recipes were created by CCE Nutrition Educators from NY counties, or are used in the classes they teach so they've been tested by families like yours. The recipes use lean meat and low-fat dairy products, and most have 35% or fewer calories from fat. All FNEC recipes contain less than 2 teaspoons of added sugar per serving. You'll find recipes for Beverages, Grains, Breads and Muffins, Vegetables, Dips & Condiments, Fruits, Main Dish & Casseroles, Dairy, Salads, Protein, Side Dishes, Snacks/Desserts, Soups, Stews and Sauces, and Vegetarian dishes.
"Dinner Tonight: Recipes & Videos" - Hundreds of quick and healthy dinner ideas from the Texas A&M AgriLife Extension Service.
"Recipes for Diabetes" - This online tool from the University of Illinois Extension allows you to search or browse recipes featured in their Dining with Diabetes or Living Well with Diabetes programs. Each contains an approximate nutritional analysis for calories, protein, carbohydrate, fat, saturated fat, fiber, sodium, and cholesterol.
"Fiesta of Flavors" - Hispanic recipes for people with diabetes from the University of Illinois Extension.
"Keep the Beat: Heart Healthy Recipes" - from the National Heart, Blood & Lung Institute.
"Cooking Without Gluten" A 26-page recipe booklet from the Utah State University Cooperative Extension.
"Recipes for Osteoporosis" - "Bone healthy" recipes from University of Illinois Extension.
Nature Calls Podcast Recipes
oil for drizzling or spray
walnuts, caraway seeds, apple cider vinegar, honey mustard dressing
- Preheat oven to 500F with the rack set in the middle of the oven.
- On a cutting board with a sharp knife, cut the cabbage into 6 thick
- Place cabbage wedges on a sheet pan without any overlapping
- Drizzle or spray each wedge with olive oil, sprinkle with salt and
pepper; flip wedges and oil and season
- Place pan in hot oven
- Roast cabbage for about 10 minutes until it is lightly browned
- Flip wedges and roast for another 10 minutes until deeply browned
- If adding walnuts, add them to the pan for the last 3 or 4 minutes
Butternut Squash Tart
- 1 sheet of puff pastry
(about 8 ounces), thawed slightly or equivalent homemade “rough puff”
- 1 large egg, beaten
with a splash of water
- 1 cup of butternut
squash ribbons, shaved with a vegetable peeler from the neck of the squash
- 2 cups of butternut
- Olive or canola oil
- 1 tablespoon of olive
- Flaky sea salt
- Freshly ground black
- 1 tablespoon butter
- 1 medium shallot,
- 2 tablespoons shaved
hands with soap and water.
the oven to 375°F.
- Unroll the slightly thawed sheet of puff pastry or onto a
sheet pan lined with parchment paper or a silicon baking mat
- Mix egg wash. Wash
hands with soap and water.
- Brush the puff pastry with the egg wash
- Scrub the butternut squash with a clean vegetable brush
under running water.
- With vegetable peeler in hand, peel the squash. Continue with the peeler along the neck of
the squash until you have a cup of ribbons.
- Layer the squash ribbons over the puff pastry, leaving a
1-inch border of pastry showing.
- Place a piece of parchment paper over the top of the tart,
then place a second sheet pan on top of the parchment as a weight. Bake for 10 minutes — this helps steam the
- You’ll dice up the remaining squash, discarding the peel,
seeds and any stringy pulp from the bulb of the squash.
- Put the diced butternut on another lined sheet pan. Spray with oil, then sprinkle with salt and
pepper. Add this sheet pan to the oven
and bake until very tender. This may
take 20 - 30 minutes depending on the moisture content in your squash and the
size of your dice.
- Using oven mitts or potholders, remove the tart from the
oven. Take off the top sheet pan and
parchment paper. Brush the squash with a thin layer of olive oil and season
with flaky sea salt and freshly cracked black pepper. Bake for about 20
minutes, or until the dough is flaky and golden. Remove from the oven.
- Top with diced squash. Lightly crush the diced squash with
the tines of a fork.
- Coarsely grate parmesan cheese over the warm tart.
- Serve warm or at room temperature.
Roasted Butternut Squash
- 1 Butternut
- 1 medium
- 1 large
clove of garlic, crushed
- 1 T
fresh sage, chopped or 1 t dried sage
- 6 cups,
- Optional cinnamon, cayenne, chili oil, lime,
- Preheat the oven 400F.
- Place squash on a sheet pan.
Make several cuts in the squash to allow steam to vent.
- Roast for ~40 or more minutes until very soft
- Remove from the oven; allow it to cool enough to handle.
- While it’s cooling: Spray a
pot large enough for 8 cups of liquid with pan spray and gently saute
onion until translucent, garlic and sage for a minute or two. Remove the pot from the heat.
- Cut open the squash, scoop out the flesh, discarding seeds, skin and
- Place the squash in the pan with onion mixture and puree. If you need to add a cup or so of stock
to make it easier to puree, go ahead.
Add the remainder of the vegetable stock.
- Season to taste with salt and pepper and any optional seasonings.
Sweet Potato Scones
- 1 tbsp butter, room
- 1/2 cup sugar
- 1/2 tsp salt
- 1 large egg
- 1 cup barely mashed
sweet potato, room temperature
- 2 tsp baking powder
- 2 cups all purpose flour
- 1 tsp ground cinnamon
- 1/2 cup of your choice of chocolate chips/chunks
Preheat the oven to 425F and line a
baking sheet with parchment paper.
In a large bowl, beat together butter,
sugar and salt. scramble in the egg, then fold in the mashed sweet potato. Stir
until smooth. Mix in baking powder and
Add flour and mix until it is completely
mixed in. The dough needs to be
kneadable. If it is wet add an additional tbsp or two of flour. Knead in the chocolate chips.
Turn dough onto a lightly floured
surface and knead three or four times before shaping into a rectangle and
rolling out to 3/4 inch thickness. Use an approximately 2 inch cookie cutter to
cut rounds. Reroll dough and continue to cut rounds. Place all on a prepared
Bake for about 15 minutes, until golden.
Cool on a wire rack, or eat warm.
Makes about 18, depending on the size of
the biscuit cutter used.
Black Bean Salsa
- 1 large
sweet potato, baked and peeled
- 2 cups,
cooked and drained black beans
- 1 red
onion, peeled and diced
- 1 clove
of garlic, pressed or minced
- 1 yellow,
orange or red bell pepper
- 1 jalapeno,
seeded and diced
- ¼ cup,
apple cider vinegar
- 1 juice
of one lime
- ½ freshly
chopped herbs, mix of parsley, sage, cilantro
- 1 teaspoon
- 1 teaspoon
of cayenne to taste
of kosher salt to taste
Add a diced apple
sharp cheddar or multi-cheese shredded blend, for garnish
pepita seeds for garnish
- Mash half the sweet potato until smooth in a bowl.
- Dice the second half and add it to the bowl.
- Add the remaining ingredients and mix well.
- Cover and refrigerate for several hours, ideally overnight to allow
the flavors to meld.
Last updated April 28, 2023