No-Bake Chocolate Oat Cookies

Cook Time: 10 minutes
High in fiber and vitamins

Ingredients:

2 cups Sugar
8 tbsp Margarine or Butter
1/2 cup Low-fat milk
1/3 cup Baking cocoa
3 cups Oats

Directions

In a large saucepan, combine sugar, margarine, milk, and baking cocoa.
Bring to boil over medium heat. Continue boiling for 3 minutes. Stir frequently.
Remove from heat and stir in oats.
Place tablespoonfuls of the mixture onto wax paper. Let stand until firm.

Tip: Substitute baking cocoa with peanut butter (stir in peanut butter in step 3)!

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Strawberry Oatmeal Bars (v)

Cook Time: 1 hour
16 bars
High in vitamin C

Ingredients:

1 cup Rolled oats
3/4 cup Flour
1/3 cup Brown sugar
1/4 tsp Ground ginger
1/4 tsp Salt
2 cups Strawberries, diced
1 tsp Cornstarch
1 tbsp Lemon juice
1 tbsp Granulated sugar
6 tbsp Unsalted butter

Directions

Preheat oven to 375 F.
Line an 8×8 baking pan with parchment paper.
In a bowl, combine oats, flour, brown sugar, ginger, and salt. Pour in melted butter and stir until it forms clumps.
Set aside 1/2 cup of the crumbles and press the rest into an even layer in bottom of a pan. Press firmly.
Scatter half of the berries over the layer. Sprinkle cornstarch, lemon juice, and 1/2 tbsp of granulated sugar on top. Scatter on remaining berries, remaining 1/2 tbsp of sugar, then the reserved crumbles.
Bake for 35-40 minutes, Cool completely before serving.

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Banana Mug Cake (v)

Cook Time: 5 minutes
1 Serving
High in fiber and potassium

Ingredients:

Pinch of ground cinnamon
1/3 cup Mashed banana
3 tbsp All-purpose flour
1 tbsp Oil
1 tbsp Almond milk
1 tbsp Sugar
Pinch of salt
1/2 tsp Baking powder

Optional:

1 tbsp Chopped nuts
1 tbsp Chocolate chips

Directions

In a mug, whisk together banana, oil, milk, and sugar. Stir in flour, baking powder, salt, and cinnamon.
If using, add in nuts and/or chocolate chips and fold in.
Microwave for 80-120 seconds (80 seconds for a 1100W microwave).
Remove and let cool for 3 minutes. Sprinkle salt on top and enjoy!

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Beet Quinoa Nourish Bowl (v, gf)

Ingredients:

Beets + beet greens

Onion

Your choice of nut

Quinoa

Directions & How to cook beets:

1. Add ¼ cup of rinsed quinoa and ½ cup of water to a pot over high heat. Cover with a lid. Leave until it boils, then turn to low heat. Cook for 20 minutes or until fluffy.

2. Rinse the beets and beet greens. Separate the beet greens from the beets.

3. Chop the beets into chunks.

a. If you have an oven, place the beets on a baking tray. Roast (bake) for about 30 minutes at 350 degrees F.
b. If you have a stove-top, place the beets and a splash of water in a pan over medium-high heat. Cover the pan with a lid. Cook until soft for about 10-12 minutes. Watch closely and stir occasionally.

4. Tear or chop the beet greens into pieces. Set aside.

5. Remove the outer layer of the onion. Chop as much onion as you like into fine pieces.

6. Add the greens, onion, and a splash of water in a pan over medium-high heat. Cover with lid. Cook for about 3 minutes. Remove the lid to let excess water evaporate.

7. Chop the nuts into rough pieces.

8. Combine as much as you would like together.

Made possible in part by the Mary Gates Scholarship

Bok Choy Black Bean Rice Nourish Bowl (v, gf)

Ingredients

Bok choy

Canned coconut milk, 14-ounce

Onion

Black beans, canned

Rice

Directions:

1. Add ½ cup of rice and 1 cup of coconut milk to a pot over high heat. Cover with a lid. Leave until it boils, then turn to low heat. Cook for about 15 minutes.

2. Rinse the bok choy. Separate the bok choy stems and leaves. Chop the stems into small pieces.

3. Remove the outer layer of the onion. Chop as much onion as you like into fine pieces.

4. Stir in the bok choy stems and onion into the pot of (almost cooked) rice. Let cook for about 5 minutes.

5. Drain and rinse the black beans.

6. Stir in the black beans and bok choy leaves.

7. Let sit over low heat until warm and the leaves have softened.

Sources:

Recipe adapted from Coconut Rice & Beans by Dietetic Directions

Made possible in part by the Mary Gates Scholarship

No-Cook Chard Wraps (gf)

Ingredients

Rice

Rainbow chard

Lemon (juice)

Radish + radish greens

Salmon (or beans), canned

Oregano (optional)

Directions:

1. Add ¼ cup of rice and ½ cup of water to a pot over high heat. Cover with a lid. Leave until it boils, then turn to low heat. Cook for about 20 minutes.

2. Rinse the radishes and radish greens. Separate the radishes from the radish greens. Chop the radishes into slivers. Tear or chop the radish greens into small pieces.

3. Drain and rinse the salmon/beans.

4. Rinse the lemon and cut in half. Squeeze the lemon into a small bowl. Remove any seeds.

5. Mix the radish greens, radish slivers, 2 Tablespoons of lemon juice, salmon/beans, and cooked rice in a bowl. If using oregano, add.

6. Rinse the rainbow chard. Lay a rainbow chard leaf flat. Cut along both sides of the colored stem. Remove the stem. The leaf should be in two long pieces now.

7. Spoon the mixture into the middles of the rainbow chard leaf halves. Roll.

Alternatively, how to cook radishes:

1. Rinse radishes and radish greens. Separate the radishes from the radish greens. Cut radishes into equally sized pieces. Set the radish greens aside to eat fresh or quickly steamed in a pan.

2. If using oregano, sprinkle over the radishes.

To cook:

a. If you have an oven, place the radishes on a baking tray. Roast (bake) at 400 degrees F for about 30 minutes.

b. If you have a stove-top, place the radishes and a splash of water in a pan over medium-high heat. Cover the pan. Watch closely and stir occasionally. Cook until soft for about 10-12 minutes.

Made possible in part by the Mary Gates Scholarship

One-Pot Chicken and Rice Soup (gf)

Ingredients*

Chicken (or beans), canned

Green beans, canned

Onion and/or garlic

Carrots, canned

Rice

Chicken (or vegetable) broth

*you can add whatever vegetables you have on hand

Directions:

1. Add ½ cup of rice and 1 cup of broth to a pot over high heat. Cover with a lid. Leave until it boils, then turn to low heat. Cook for about 20 minutes.

2. Remove the outer layer of onion/garlic. Chop as much onion and/or garlic as you like into fine pieces.

3. Rinse and drain the chicken/beans. Rinse and drain canned vegetables.

4. Add the onion and/or garlic, chicken/beans, vegetables, and the rest of the broth to the same pot with the cooked rice. Stir.

5. Warm for at least 5 minutes over low heat.

Any excess can be refrigerated for up to 3 days or frozen for up to 1 month in an airtight container—filled to 1-inch below the top of the container—without the rice.

Made possible in part by the Mary Gates Scholarship

Oats Three Ways

Ingredients

Oats

Onion

Your choice of milk

Applesauce

Your choice of nut

Your choice of nut butter

Flax seed

Chia seed

Tuna

Applesauce Oatmeal Bars (bake)

Directions:

1. Preheat the oven to 350 degrees F.

2. Combine 1 tablespoon of ground flax seed with 2 tablespoons of water in a small bowl. Let sit for about 2 minutes.

3. In another bowl, combine ½ cup of applesauce, ½ cup of milk, 1 cup of oats, and the flax seed-water mixture.

4. (Optional: add your choice of chopped nuts.) Stir until combined.

5. Pour into a baking sheet.

6. Bake for about 30 minutes or until the top is slightly browned.

Freeze for up to 1 month in an airtight container. Store at room temperature for 2-3 days in an airtight container.

Applesauce Overnight Oats (no-bake)

Directions: (begin the night/hours before desired)

1. Add 1 cup uncooked oats to a jar/cup.

2. Pour ½ cup of milk, 1 tablespoon of chia seeds, and ½ cup of applesauce into the jar/cup. Stir. Cover.

3. Let sit in the refrigerator for at least 3 hours.

(Optional: top with your choice of nut butter, nut, and/or fruit.)

Tuna Cakes (cook)

1. Remove the outer layer of the onion. Chop about 2 tablespoons of onion into fine pieces.

2. Combine 1 tablespoon of ground flax seed with 2 tablespoons of water. Let sit for about 2 minutes.

2. Combine a tin/packet of tuna, ¼ cup of oats, onion, and the flax seed-water mixture in a bowl.

3. Use your hands to form 2 patties. (If the mixture is too wet, add more oats.)

4. Place in an uncovered pan over medium heat. Cook for 2-3 minutes on each side. Watch closely to make sure it does not burn.

Made possible in part by the Mary Gates Scholarship

Hearty Chickpea Stew (v, gf)

Ingredients

Onion

Canned tomatoes, 14-ounce

Canned coconut milk, 14-ounce

Peanut butter (or your choice of nut butter)

Chickpeas/Garbanzo beans, dried/canned

Kale

Rice

How to cook dried chickpeas:

1. Rinse the chickpeas. Completely cover the dried chickpeas with cold water in a bowl.

2. Soak overnight or for at least 12 hours.

3. Drain the chickpeas.

4. Add the 2 cups of chickpeas and 4 cups of water to a pot over high heat. Cover and leave until it boils, then turn to low heat. Cook for about 1 hour.

5. Drain.

Any excess can be refrigerated for up to 3 days or frozen for up to 1 month in an airtight container.

Directions:

1. Add ¼ cup of rice and ½ cup of water to a pot over high heat. Cover with a lid. Leave until it boils, then turn to low heat. Cook for about 20 minutes.

2. Remove the outer layer of the onion. Chop as much onion as you like into fine pieces.

3. Rinse the kale. Chop or tear kale into pieces. Set aside.

4. Add the onion and a splash of water in a covered pan over medium-high heat. Steam for about 3 minutes. Watch closely.

5. Add the can of tomatoes, the can of coconut milk, 2 tablespoons of peanut butter, and the cooked chickpeas to the pan. Stir to combine.

6. Turn the heat to low and let simmer uncovered for about 15-20 minutes.

7. Add the kale to the pan. Stir for about 2 minutes or until slightly soft.

8. Add the rice to the pan.

Sources:

Recipe adapted from African Peanut Stew by Budget Bytes

Made possible in part by the Mary Gates Scholarship

Garlic Rosemary Roasted Potato (v, gf)

1 potato (1 point)

2 cloves garlic (1 point, whole clove will last multiple uses)

1tsp rosemary (FREE from Bean Basket)

2 tablespoons olive oil (oil is occasionally stocked at UW Food Pantry, otherwise, coconut oil, canola oil, butter will work as well)

Preheat oven to 375F. Wash the potato and cut into one-inch cubes. In a bowl, add oil, garlic, and rosemary and stir or use hands to mix. Line a baking sheet with aluminum foil and add potato mixture, spacing potato chunks evenly apart and put in oven for 30-40 minutes or until browned and crispy.

Recipe inspired by Simple Herb Oven-roasted Potatoes by Spend with Pennies