Cowboy Caviar

May 8, 2020

Today we did a super colorful and tasty summer dip, but you can use it in a bunch of different ways.


We did make one modification, Kimberly took out the black eyed peas, because she couldn't find "no salt added." We promise it won't cause bad luck!


Ingredients
3 Roma tomatoes seeds removed, diced
2 ripe avocados diced
1/3 cup red onion diced
1 15 oz can black beans rinsed and drained
1 15 oz can black eyed peas rinsed and drained
1 1/2 cups frozen sweet corn thawed (I just usually toss it in the salad frozen unless I plan on eating it immediately, it thaws quite quickly)
1 bell pepper diced (I used half a green and half a red, but color doesn’t matter)
1 jalapeno pepper seeds removed, diced into very small pieces
⅓ cup Cilantro finely chopped


DRESSING
1/3 cup olive oil
2 Tablespoons lime juice fresh preferred
2 Tablespoons red wine vinegar
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
Tortilla chips for serving

Instructions





  • Combine tomatoes, avocado, onion, black beans, black eyed peas, corn, pepper, jalapeno pepper, and cilantro in a large bowl. Toss/stir well so that ingredients are well-combined.


  • In a separate bowl, whisk together olive oil, lime juice, red wine vinegar, sugar, salt, pepper, and garlic powder.


  • Pour dressing over other ingredients and stir/toss very well.


  • Keep refrigerated. If not serving immediately, be sure to toss/stir well before serving.



Recipe Notes



Calories do not include tortilla chips.

NUTRITION INFORMATION



Calories: 214, Carbohydrates: 23g, Protein: 6g, Fat: 11g, Saturated Fat: 1g, Sodium: 248mg, Potassium: 490mg, Fiber: 8g, Sugar: 3g, Vitamin A: 585IU, Vitamin C: 22.9mg, Calcium: 29mg, Iron: 2.1mg

Healthy Peanut Butter Banana Muffins

May 1, 2020

Ok, so Kimberly made a few modifications to this recipe in order to be able to use what we had in the pantry, but if you'd like to follow the recipe, it's the same oat flower we used in the pancakes two weeks ago!


Ingredients
Wet ingredients:
1 cup mashed ripe bananas (about 3 medium ripe bananas)
¾ cup natural creamy or crunchy drippy peanut butter (just peanuts and salt)
2 large eggs
¼ cup pure maple syrup
2 teaspoons vanilla extract
1/2 tablespoon dairy free milk of choice (I like almond milk)
Dry ingredients:
1 cup gluten free oat flour* (you can make your own -- see notes section)
1 teaspoon baking powder
½ teaspoon cinnamon
¼ teaspoon salt
⅓ cup mini chocolate chips (dairy free, if desired, plus 2-3 tablespoons for sprinkling on top)


Instructions
Preheat oven to 350 degrees Line a 12-cup muffin liner with muffin liners and spray the inside with nonstick cooking spray to prevent muffins from sticking to liners.
In a large bowl, mix together the mashed bananas, peanut butter, eggs, pure maple syrup, vanilla extract and milk of choice until smooth.
Next stir in the oat flour, baking powder, cinnamon and salt until smooth. Fold in the chocolate chips. Evenly divide batter into muffin liners.
Bake 20-25 minutes until toothpick comes out clean. Transfer muffins to wire rack to cool and enjoy! Makes 12 muffins.

Mexican Cornbread Casserole

April 23, 2020

Today we made a Mexican Cornbread Casserole!

Kimberly modified the recipe a tad by using low sodium taco seasoning, a lower fat ground beef, and made two recipes of cornbread. She also substituted the Egg Beaters for real eggs.

Follow the link below for the recipe and instructions.

PAM® Original No-Stick Cooking Spray
1 pkg (8.5 oz each) corn muffin mix
1/4 cup Egg Beaters® Original
1/3 cup reduced fat (2%) milk
3/4 cup Birds Eye® Sweet Kernel Corn, divided
1/2 pound ground chuck beef (80% lean)
1 can (10 oz each) Ro*Tel® Original Diced Tomatoes & Green Chilies, drained
1 can (8 oz each) Hunt's® Tomato Sauce
1/2 teaspoon ground cumin
1 cup shredded reduced fat Mexican cheese blend

DIRECTIONS

STEP ONE
Preheat oven to 375°F. Spray 8x8-inch glass baking dish with cooking spray; set aside. Stir together corn muffin mix, Egg Beaters, milk and half of corn in bowl. Pour into prepared dish.

STEP TWO
Meanwhile, cook beef in medium skillet over medium-high heat 3 to 5 minutes or until crumbled and no longer pink, stirring occasionally; drain. Stir in drained tomatoes, tomato sauce, remaining corn and cumin. Pour mixture over top of batter. Top with cheese.

STEP THREE
Bake 15 to 20 minutes or until edges are lightly browned and cornbread base is done.

TIPS
One fresh egg may be used in place of 1/4 cup Egg Beaters.

Oatmeal Blender Pancakes

April 17, 2020

Today we made a super easy Oatmeal Blender Pancake recipe!

Shout out to Erin Lives Whole for this simple recipe.

2 heaping cups rolled oats (certified gluten free if necessary)
1 small ripe banana
1 egg
1 cup almond milk
1 tbsp maple syrup
1 tsp vanilla
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon

INSTRUCTIONS
In a high speed blender, grind oats until flour like consistency, making oat flour.
Add in remainder of ingredients and blend until well combined but not overblending, stopping to scrape down sides as needed.
Let batter rest for about 5 minutes to thicken up, you want it to be pretty thick!
Pour 1/3 cup batter onto medium-low skillet that has been greased with butter or non-stick spray.
Flip over once bubbles have formed and bottom is golden brown.
Repeat until all pancakes are made.

One Pot Hamburger Helper from The Defined Dish

April 9, 2020

INGREDIENTS
2 tbsp. olive oil
1/2 yellow onion, diced finely
1 lb. ground beef
1 tsp. kosher salt
1/2 tsp. black pepper
1/2 tsp. garlic powder
1/2 tsp. paprika
1 tbsp. tomato paste
12 oz. dried elbow pasta (I use Jovial Brown Rice Pasta)
2 cups beef broth
2 cups milk (if you want this to be dairy free, just do 4 cups of beef broth)
1 cup shredded cheese (optional-I used Mexican blend, but shredded cheddar is fine)
1/4 cup freshly chopped parsley (optional)

INSTRUCTIONS
Heat a very large skillet, or a pot, over medium-high heat. Add olive oil, onions, and ground beef. Season with the salt, pepper, garlic powder, and paprika. Saute, breaking up the ground beef with the back of a spoon, until the beef is cooked through, no longer pink, about 5-7 minutes.
Add in the tomato paste and stir to combine.
Add the pasta, the beef broth and the milk. Stir to combine and let cook until pasta is tender (I like to cook mine al dente) and the liquid is soaked up, which is usually close to the same time as the box of the pasta says. Mine took about 11 minutes with the Jovial Elbow Pasta.
Remove from heat and add in the cheese, if using, and stir to combine.
Serve and enjoy!

NOTES
For reheating-- Heat in a skillet over medium heat and add beef broth to rehydrate the noodles. I splash it in about 1/4 cup at a time (depending on how much I am reheating) until it reaches the consistency I want and the noodles are tender again.

BY ALEX SNODGRASS

Kimberly Corazzini MS, RDN, LD

Kimberly joined the West Texas Food Bank in January 2019 as the Nutrition Education Specialist. She provides nutrition education and cooking classes to WTFB clients as well as community members at our two in-house kitchens. Additional classes take place at partner agencies and other locations in the community. A native of New Mexico, Kimberly graduated from New Mexico State University in 2014 with her Bachelors of Science in Family and Consumer Services with a Major in Human Nutrition and Dietetic Sciences. She later went on to graduate with her Masters of Science in Nutritional Sciences from Texas Tech University in 2016. As part of her graduate schooling, Kimberly completed a 1,200 hour Dietetic Internship focused on Clinical Nutrition, Community Nutrition and Nutrition Management. Following graduation Kimberly worked as a Clinical Dietitian at a local hospital for 2 years before joining WTFB to follow her passion of helping people better their lives with proper nutrition and education. Kimberly has lived in West Texas for 5 years with her husband and in her spare time she loves to cook, bake and read.