March 2022

Food Bank Bites

Celebrate a World of Flavors

It’s National Nutrition Month Let’s Celebrate a World of Flavors

Enjoying foods from different cultures is a great way to add variety to your eating pattern and explore new flavors from around the world. Foods you are already familiar with can be seasoned or prepared in a new way and you may even come across a flavor you’ve never had before. Read on for some tips on including cuisines from around the world into your next meal.

Breakfast

  • Prepare a breakfast burrito with scrambled eggs, vegetables and salsa wrapped in a corn tortilla. Egg scrambles and omelets are a great way to use any leftover vegetables you might have in the refrigerator. Try this Breakfast Burrito with Salsa recipe from My Plate.
  • Pair a bowl of oatmeal or yogurt with fruit salad. Get the recipe here!

Lunch or Dinner

  • A hearty soup or stew can keep you full in-between meals. Try this Mediterranean inspired Lentil Minestrone soup.
  • Make a sandwich on whole grain bread or a wrap for a light lunch or dinner. Don’t forget to top your sandwich with your favorite vegetables or fruit! This Asian inspired Mango Chicken Wrap is a perfect choice.

Snack

Be sure to include foods from different food groups when preparing a snack.

  • A dip made from beans pairs well with your favorite raw vegetables. Hummus is a delicious dip made from garbanzo beans (chickpeas) or try this Layered Black Bean Dip.
  • Prepare a smoothie with your favorite fruits, low fat dairy and even vegetables. This tropical fruit smoothie is full of nutrition and flavor.

20-Minute Chicken Creole

Ingredients

  • 1 tablespoon vegetable oil
  • 2 chicken breasts (whole, skinless, boneless)
  • 1 can diced tomatoes (15 oz.)
  • 1 cup chili sauce
  • 1 green pepper, chopped
  • 2 celery stalks, chopped
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon salt

Directions

  1. Heat pan over medium-high heat (350 degrees in electric skillet). Add vegetable oil and cook the chicken reaches an internal temperature of 165°F. (3-5 minutes)
  2. Reduce heat to medium (300 degrees in an electric skillet).
  3. Add tomatoes with juice, chili sauce, pepper, celery, garlic, basil, parsley, cayenne pepper and salt.
  4. Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
  5. Serve hot over cooked rice or pasta.

Get the recipe

Cabbage Stir Fry

Ingredients

  • 1 tablespoon vegetable oil
  • 1 cup chopped onion
  • 2 green peppers, chopped
  • 1 small head of cabbage, chopped
  • 2 cloves garlic, chopped or ½ teaspoon garlic powder
  • 2 tablespoons low sodium soy sauce

Directions

  1. Wash green peppers and cabbage before chopping.
  2. Heat oil in large skillet.
  3. Add onions, peppers, cabbage, and garlic to skillet and cook over medium heat until vegetables are tender.
  4. Add soy sauce and stir until sauce boils.
  5. Serve with rice and chicken or lean beef.

Get the recipe

Cooking with Kids: Crunchy Kale Chips

Ingredients

  • 1 bunch kale (about 8 cups chopped)
  • 1 tablespoon vegetable oil
  • ½ teaspoon salt

Directions

  1. Preheat oven to 350°F.
  2. Rinse kale under cold water. Cut or strip away the tick stem from each leaf and dry leaves in a salad spinner or blot with a paper towel. (Don’t skip this step! Wet leaves will not get crispy in the oven)
  3. Tear or cut leaves into bite-sized pieces, place in a large bowl and drizzle with oil. Toss to coat well.
  4. Place kale on baking sheet and sprinkle with salt.
  5. Bake until edges of kale are brown and crispy, about 10-15 minutes. Serve hot.

Kids can: 

  • Rinse kale under water.
  • Help remove the kale leaves from the stem.
  • Tear kale into bite-sized pieces.
  • Mix kale with oil.

*Kids are more likely to try new foods and dishes when they are involved in the cooking process!

Get this yummy recipe and let’s start baking!

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Food Bank Bites | April 2022