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BetterHealth Nutrition Resources

The city of Albuquerque wants to help employees reach their nutrition goals. Here you will find a collection of recipes, links, and resources from the Produce for Better Health Foundation (PBH) that will help you add fruits and vegetables into your daily diet.

November 2021: Meal Prep For Plants-Giving

Fruit & Vegetable Inspiration

  • Recipe Ideas:
  • Vegetarian Leek Stuffing
    • Full of delicious Plants-Giving flavors, you'll love this vegetarian version of the classic side dish.
    • Ingredient List:
      • 1 small loaf (1 pound) day-old crusty sourdough bread, (not sandwich bread)
      • ½ cup salted butter or vegan butter
      • 2 leeks, halved, thinly sliced, and rinsed well (2 cups)
      • 4 celery stalks, diced (1¾ cups)
      • 3 garlic cloves, chopped
      • ¾ teaspoon sea salt
      • ½ teaspoon freshly ground black pepper
      • ¼ cup chopped sage
      • Heaping ¼ cup chopped parsley
      • 1 teaspoon fresh thyme leaves
      • 1 cup mixed dried fruit (cranberries, dark or golden raisins, chopped pear)
      • 1½ to 2 cups vegetable broth
      • 2 eggs, beaten
      • 1 tablespoon extra-virgin olive oil
    • Instructions:
      1. Preheat the oven to 350°F and grease an 8×11 or 9×13-inch baking dish.
      2. Tear the bread into 1-inch pieces and place in a very large bowl.
      3. Melt the butter in a large skillet over medium heat. Add the leeks, celery, garlic, salt, and pepper, and sauté for 5 minutes, turning the heat to low halfway through. Pour the leek mixture over the bread and sprinkle with the sage, parsley, thyme, and dried fruit. Use your hands to toss until coated. Pour 1½ cups of the broth evenly over the stuffing and toss to coat. Add the eggs and toss again. The bread should feel pretty wet. If it’s still a bit dry, mix in the remaining ½ cup of broth. The amount you use will depend on how dense and dry your bread was.
      4. Transfer the mixture to the baking dish. If making ahead, stop here, cover the dish with foil, and store in the refrigerator until ready to bake.
        When ready to bake, drizzle the olive oil on top and bake, covered, for 30 minutes. If the stuffing is still pretty wet, uncover the dish and bake for 5 to 10 more minutes to crisp the top a bit.
         
         
  • Roasted Cauliflower Soup
    • All you need is a head of cauliflower, a blender and a handful of other ingredients. Spice it up and garnish with shallots, garlic and pumpkin seeds for unbelievable taste!
    • Ingredient List:
      • 1 large head cauliflower, trimmed and cut into florets
      • 2 shallots, chopped
      • 4 garlic cloves, peeled
      • 2 tablespoons extra virgin olive oil, divided
      • ½ teaspoon sea salt, divided
      • 4 cups low-sodium vegetable or chicken broth
      • ¼ cup coconut milk
      • Fresh ground black pepper to taste
      • ¼ cup toasted pumpkin seeds
      • Chopped cilantro to garnish
    • Instructions:
      1. Preheat oven to 425◦. In large mixing bowl, toss cauliflower florets and shallots with 1-2 tablespoons extra-virgin olive oil, a pinch of sea salt and pepper. Place the florets on parchment lined baking pan and bake for 25-30 minutes.
      2. Using blender, combine roasted cauliflower, shallots, roasted garlic, vegetable broth, ¼ cup coconut milk, a pinch of sea salt and fresh cracked pepper to taste. Blend until smooth. Repeat in batches until all blended. Heat in saucepan on stove-top to serve.
      3. Garnish soup with toasted pumpkin seeds, chopped cilantro and a drizzle of extra virgin olive oil.
  • Strawberry Banana Chickpea Flour Muffins
    • Nutrition Facts: Strawberry Banana Chickpea Flour Muffins are light and fluffy, yet high in protein. These easy Chickpea Banana Muffins are ready in 30 minutes and are perfect for on the-go snacks for kids.
    • Ingredient List:
      • 1 cup chickpea flour
      • ½ cup oat flour
      • 1 tsp baking soda
      • ¼ tsp salt
      • ½ tsp cinnamon
      • ¼ cup brown sugar or coconut sugar
      • 3 medium ripe bananas, mashed
      • 2 large eggs
      • 1 tsp apple cider vinegar
      • 2 tsp vanilla extract
      • 2 tbsp coconut oil, melted and cooled (or butter)
      • 1 cup strawberries, diced (about 6-7 large strawberries)
    •  Instructions:
      1. Preheat oven to 375.
      2. In a medium bowl, combine all dry ingredients (chickpea flour trough brown sugar).
      3. In a large bowl, combine mashed bananas, eggs, ACV, vanilla and butter.
      4. Pour dry ingredients into wet and stir until combined and moistened.
      5. Lastly, fold in the strawberries (or any berries of choice)
      6. Pour batter into a greased muffin tin. Bake for 16-20 minutes (mine took about 17), or until tops are set, browned and a toothpick comes out clean.
      7. Let cool on a wire rack before enjoying!
  •  

October 2021: Hello autumn! See, smell & taste of fall.

Frights & Delights for Halloween Nights

  • Candy Corn Parfait
    • Get into the Halloween spirit without overdosing on sugar! Super easy to prepare and made with canned fruit, this recipe is an inexpensive way to provide your family with some key nutrients and fun!
    • Ingredients List:
    • Instructions:
      1. In layers, place pineapple chunks, mandarin oranges and Greek yogurt in a clear cup or glass. Serve immediately & Enjoy!
  • Is a pumpkin a fruit or a vegetable?
    • Answer: A pumpkin, from a botanist's perspective, is a fruit because it's a product of the seed bearing structure of flowering plants. Vegetables, on the other hand, are the edible portion of plants such as leaves, stems, roots, bulbs, flowers, and tubers. Because pumpkins are less sweet and more savory from a culinary perspective, we categorize them as a vegetable.

BOO-tiful Boards

  • Skeleton Vegetable Board
    • Ingredients List:
    • These are just suggestions for which produce items to use, feel free to choose your own or use what you already have in your fridge. Get the kids involved and have them choose which veggies they think would look best. Have them help assemble the tray too! The more they’re involved, the more excited they’ll be to eat the final result.
      • 1 Kale leaf
      • 4 celery sticks
      • 8 carrot sticks
      • 6 bell pepper strips
      • 2 black olives
      • 5 cucumber slices
      • 2 cauliflower pieces
      • 6 mushroom slices
      • 2 cherry tomatoes
      • 2 broccoli florets
      • 2 TBSP ranch dressing
    • Instructions:
      1. Using the picture as guide, create the skeleton on a serving tray.
      2. The face of the skeleton is formed by a small cup of ranch dressing placed on top of the kale leaf. The black olives are placed inside the ranch cup for the eyes.
  • Ghost Bananas (6 Servings)
    • Ingredients:
      • 1/4 cup vanilla lowfat yogurt
      • 1/2 cup unsweetened shredded coconut
      • 3 Bananas
      • 6 lollipop sticks
      • 18 semi-sweet chocolate chips, regular and/or mini chip
      • Floral Foam or Styrofoam
    • Directions:
      1. Place yogurt in shallow plate and place coconut on a piece of wax paper.
      2. Cut bananas in half, otherwise. Insert lollipop stick into the cut end of each banana.
      3. Roll bananas in yogurt until coated. roll in coconut, picking up edges of wax paper to help coat each banana with coconut. Press chocolate chips at pointed end of bananas to make the face. Press sticks into Styrofoam to display.
    • Making Mummies: unwrap fruit leather and cut crosswise in half. Wrap one piece of fruit leather around one banana leaving the top open for the eyes. Press chocolate chips for eyes. Press mummies into Styrofoam to display.
  • Crazy Eyes
    • Ingredient List:
      • ¼ cup natural strawberry preserves
      • ⅓ wheat baguette, cut diagonally into ¼″ slices, toasted (12 slices)
      • ⅓ cup almond butter
      • 1 small DOLE® Banana, cut into 12 slices
      • 12 DOLE Blueberries
    • Instructions:
      1. Heat strawberry preserves in small saucepan. Strain into a small bowl and cool. Spoon preserves into a small plastic storage bag, snipping off one corner. Set aside.
      2. Spread a teaspoon of almond butter on each bread slice. Place a banana slice on top for “eye ball”. Use a dot of preserves to attach blueberry “pupil”. Pipe preserves onto almond butter to resemble bloodshot eyes.
  • Mummy Snack Board
    • Ingredients:
      • Tortillas
      • Mini Babybel cheese
      • Nori (black roasted seaweed)
      • Black olives
      • red bell pepper
      • Hummus and/or guacamole for dipping
      • Other black and orange fruits and veggies such as black grapes, baby carrots, dried apricots, orange bell pepper, pumpkin seeds and mandarin oranges.
    • Instructions:
      1. Make the mummy by oven-toasting tortilla pieces to create homemade tortilla chips.
      2. Make the mummy's eyes by assembling Mini Babybel cheese, nori, black olives, and red bell pepper.
      3. Add the other foods you choose.
  • Spiced Apple Quinoa (Serves 2)
    • Ingredients:
      • 1 gala apple
      • ½ cup tri-color quinoa
      • 1 cup almond milk
      • ¼ tsp ground ginger
      • ½ tsp ground cinnamon
      • 1 pinch nutmeg
      • 1 pinch kosher salt
      • 1 tbsp brown sugar
      • 1 tbsp almond butter
    • Instructions:
      1. Rinse quinoa in a fine-mesh strainer until the water runs clear.
      2. Dice apple.
      3. Combine all ingredients and simmer on low for 15 minutes, or until the milk is absorbed and the quinoa has sprouted.
  • Chocolate Pomegranate Energy Bites
    • Ingredients:
      • 1 cup pitted dates
      • 1 cup rolled oats
      • ½ cup sunflower seed butter
      • ¼ cup raw cocoa powder
      • ⅓ cup honey (or maple syrup if vegan)
      • ¼ cup hemp seeds
      • ½ cup pomegranate aerils
    • Instructions:
      1. Add all ingredients (dates through hemp seeds) except pomegranate seeds to a food processor and pulse 5-7 times before letting the processor run.
      2. Process until one large energy ball forms and rolls around the blade.
      3. Remove ball from processor and roll into 12-16 small, bite-size energy balls. Add pomegranate seeds last.
      4. Move to the freezer or fridge for 15 minutes to set. This makes them easier to roll.
      5. Enjoy and store leftovers in refrigerator or freezer.
  • Is Cantaloupe A Good Choice In The Fall? In season May through November in the U.S., this delicious melon delivers a variety of benefits for health and happiness! Learn more

 August 2021: Cool Treats For Summer Eats

  • Any Melon Slushie (serves 2-3).
    • Ingredients:
      • 6 cups cubed melon of your choice
      • 1/3 cup of honey
      • Juice of one lime
      • Pinch of salt
    • Instructions:
      1. Cube melon into 1" pieces and freeze (between 4-6 hours).
      2. Puree frozen melon with honey, lime juice, and salt until very smooth.
      3. Pour into glasses and enjoy!
    • Mix it up! Instead of honey and lime juice, try:

      • honeydew + mint simple syrup + lime juice
      • watermelon + honey + orange juice
      • cantaloupe + ginger simple syrup + lime
  • The Avocado Melon Breakfast Smoothie is loaded with vitamin E, which has antioxidants essential for our health.  
  • Pumpkin Pie Anytime Smoothie combines canned pumpkin, bananas, vanilla extract, honey, cinnamon, and ground nutmeg that delivers a delightfully consistent smoothie every time.  Click here for the full recipe. 
  • Need some spice in your life? Try a:
    • Blueberries, Pear, & Cardamom Smoothie
      • 1 cup of milk (or alternative milk)
      • 1 frozen banana
      • 1/2 cup of blueberries
      • 1/2 cup of pears
      • 2 Tbsp of almond butter
      • 1/2 tsp of cardamom powder
    • Carrot, Ginger, & Turmeric Smoothie
      • 1 cup milk of choice
      • 1 large ripe banana
      • 1 cup pineapple
      • ½ tbsp fresh ginger
      • ¼ tsp ground turmeric
      • ½ cup carrot juice
      • 1 Tbsp lemon juice
    • Cinnamon, Banana, & Peanut Butter Smoothie
      • 1 cup of milk (or alternative milk)
      • 1 large banana
      • 2 Tbsp peanut butter
      • 1/2 tsp cinnamon
      • 1 tsp of honey
      • 3 large ice cubes
    • Green Turmeric Smoothie
      • 1 cup water
      • 1 packed cup of spinach
      • 1 orange peeled
      • ½ frozen banana
      • ¼ cup coconut milk
      • 1 Tbsp fresh ginger
      • ½ tsp ground turmeric
  • The Ultimate Beef Slider Burger Board will provide you with seasonal produce and nutrient-rich burgers, great for grilling.
  • If the Burger Board isn't your style, why not try the Spring Roasted Garlic Beef Burger with carrots, fennel slaw, radicchio, pickled radish, and celery seed dressing with a hint of gorgonzola? The recipes for the burger, pickled radish, and celery seed dressing can be found here.

July 2021:

  • What better way to kick off the hot weather than getting outside and grilling up your favorite foods? While many of us think about cooking steaks and chicken on the barbecue, don’t forget to the fruits and vegetables! Not only does grilling add great flavor to produce, but it also simplifies meal preparation. Try these easy tips and recipes to get you grilling
  • There is no escaping it – the summer heat is on full throttle! Fruits and vegetables are the perfect choices to beat the summer heat. Most have high water content and are packed with important electrolytes like potassium and magnesium. Try these cool treats this summer! 
  • What are you making for dinner tonight? Head to your local farmers' market or grocery store to grab zucchini, corn, and bell peppers that are perfect for grilling! While you’re there, pick up some sweet fruits like cherries, peaches, and watermelon you can throw on the grill and top with some ice cream for a cool dessert too.

Recipe Ideas:

An image of a grilled peach sundae from fruitsandveggies.org

  • Grilled Peach Sundaes (Serves 2)
    •  Ingredients:
      • 2 peaches, halved and pitted
      • 1 tsp canola oil
      • 2 scoops of nonfat vanilla frozen yogurt or fruit sorbet
      • 1 tbsp toasted unsweetened coconut
    • Instructions:
      • Preheat grill to high.
      • Brush peach halves with oil.
      • Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

Credit: Fruitsandveggies.org

  • Summertime Chicken Tacos with Peach Slaw (Serves 8)
    • Ingredients:
      • ¼ cup mayonnaise
      • ¼ cup nonfat plain Greek yogurt
      • 1 Tbsp. lime juice
      • 1 garlic clove, minced
      • An image of chicken tacos from fruitsandveggies.org.Pinch of cayenne pepper
      • 1 (15oz.) can peach halves, in 100% juice
      • 2 cups coleslaw or broccoli slaw mix
      • 1 Tbsp. olive oil
      • 1 lb. boneless, skinless chicken breast (3-4 breasts)
      • 2 tsp. Mexican seasoning
      • 1 (16 oz.) bag frozen stir fry mix peppers & onions
      • 8 large taco shells or small flour tortillas
    • Instructions
      • In a bowl, stir mayo, yogurt, lime juice, garlic, and cayenne.
      • Drain and chop peaches. Place in a bowl along with slaw and mayo mixture. Stir well to combine.
      • Warm olive oil in a large skillet over medium-high heat.
      • Slice chicken into 1-inch strips. Sprinkle both sides of chicken with Mexican seasoning. When olive oil is hot (just before it begins to smoke), add chicken strips and cook for 4-6 minutes or until the edges begin to turn white. Use tongs to flip the chicken.
      • Add frozen stir fry mix to skillet and continue to cook chicken and vegetables, stirring often, until vegetables are heated through and chicken is fully cooked (4-8 minutes).
      • Warm shells or tortillas according to package directions. Assemble tacos by adding a serving of chicken and vegetable mix and top with peach slaw.
  • Credit: fruitsandveggies.org

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