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Recipes

We hope you enjoy these tested recipes. They have been carefully chosen to include the healthy principles we teach and feature one or more of the following: low-fat or contain low-fat ingredients, high in fiber or contain whole grain ingredients and are inclusive of fruits and/or vegetables. In addition, they are low cost, and quick and easy to prepare. Bon appetite!

A spiral bound booklet, Healthy Recipes: Healthful Tips, Cooking Terms and Healthier substitutions, containing many of these recipes is available for purchase through the UMass Outreach Bookstore. To view a sample, click here.

Cooking Terms Healthier Substitutes Intro to Recipes Fun for Kids Ants on a log Crunchy Bananas Wiggly Fruit Shake-a-Pudding Starters Better Nachos Choices 5-A-Day Salsa Mexican Layered Dip Tex-Mex Black Bean Dip Tomato Salsa (en espanõl) Soups Creamy Broccoli Soup Italian Bean Soup Mexican Chicken Soup Minestrone Soup Pumpkin Soup Quick and Easy Batata Soup Breads Cranberry Pumpkin Muffins Honey-Oatmeal Muffins Grains & Beans Berry, Berry Pancake Rollups Brown Rice salad with Summer Vegetables 5-A-Day Bulgur Wheat Couscous with Peas and Onions Cuban Black Beans Great Grain Trail Mix Fried Rice Oatmeal Pancakes Toasted Oats Vegetable-Fried Rice Salads Apple Salad Asian Slaw Confetti Pasta Salad Mediterranean Couscous Salad Musical Fruit Melodies Pineapple Slaw Spicy Asian-style Pasta Salad Tabouli Taco Salad Three Bean Salad with Mustard Dressing Tofu Eggless Salad Tuna Macaroni Salad Yam Salad Vegetables Baked Batatas and Apples Broiled Tomatoes and Cheese Calabaza Vegetable Skillet Couscous with Peas and Onions Hot Chile and Cabbage Garden Ratatoulle Irish Potato Cakes Jilo and Farm Fresh Vegetables (en espanõl) Mexican Vegetables Oven French Fries Spiced Summer Vegetables Spicy Green Beans Squash Apple Casserole Stir Fry Vegetables with Sofrito Sweet Potato Custard Sweet Potato with Lime Vegetable Fried Rice Veggie-Topped Baked Potato

Fish & Shellfish Baked Spicy Fish Spanish Baked Fish Meat & Poultry Anytime Burritos Chicken Italiano Chicken and Vegetable Stir-Fry Crispy Oven-Fried Chicken Skillet Lasagna Three Alarm Chilli Turkey Tostadas Baked Chicken Nuggets Vegetarian Main Dishes Anytime Pizza Broiled Eggplant Parmesan Chili con Tofu Crunchy Vegetable Farmers' Market Stir-Fry Stuffed Green Peppers Vegetable Bean Burritos Vegetable Lasagna Desserts Apple Cake Berry, Berry Pancake Rollups Calabaza Pudding Cran-Apple Crisp Frozen Yogurt Fruit Parfait Fruit with Lemon Cream Fruit Yogurt Sundaes Indian Pudding Lemon Velvet Supreme Lisa's Famous Dessert Self-Crust Pumpkin/sweet Potato Pie Strawberry Yogurt Swirl Super Yogurt Sweet Potato Custard Wiggle Fruit Dessert Drinks Berry Smoothie Fruit Smoothies Condiments Sofrito (en espanõl) Tomato Salsa (en espanõl) Farmers Market Apple Cake Apple Salad Berry, Berry Pancake Rollups Broiled Eggplant Parmesan Broiled Tomatoes and Cheese Brown Rice salad with Summer Vegetables Chicken Italiano Farmers' Market Stir-Fry Garden Ratatoulle Musical Fruit Melodies Pumpkin Soup Spiced Summer Vegetables Spicy Green Beans Squash Apple Casserole Strawberry Yogurt Swirl Stuffed Green Peppers Sweet Potato with Lime Veggie-Topped Baked Potato Yam Salad Farmers Market - Asian Asian Slaw Spicy Asian-style Pasta Salad Farmers Market - Brazilian Maxixe Salad (in portuguese) Pipian Stir-Fry (in portuguese) Salvadoran Minestrone Soup (in portuguese) Taioba Saute (in portuguese) Farmers Market - Latino Quick and Easy Batata Soup Baked Batatas and Apples Calabaza Vegetable Skillet Hot Chile and Cabbage Jilo and Farm Fresh Vegetables (en espanõl) Stir Fry Vegetables with Sofrito Crunchy Vegetable Calabaza Pudding Spiced Summer Vegetables Sweet Potato with Lime Mexican Vegetables