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SNAP4CT Blog

How to Build A Salad You Actually Want to Eat

4/17/2017

5 Comments

 
Ah, salad. The ultimate one-dish meal. But how depressing are your salads? Really, be honest. If you'd rather skip lunch altogether than eat a salad, you may need some help to create a proper salad. I'm not talking iceburg lettuce with shredded carrots, doused in ranch dressing. I'm talking deliciousness you'll look forward to eating, that also happens to be super healthy. You can always use recipes like the ones at the bottom of this post, but you don't really need one.

​Follow the 5-ingredient rule. Any salad with at least a "base", protein, vegetable, "extra", and dressing is sure to be tasty. Choose at least one from each category to make a salad you'll actually want to eat. ​Use our guide below to try it out.

Pick a Base 

(rice, quinoa, any type of lettuce, spinach, pasta, barley, etc.) 
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Protein

(chickpeas, chicken, black beans, shrimp, lentils, eggs, red beans, cheese, etc.)
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Veggie

(tomatoes, bell pepper, broccoli, kale, spinach/greens, squash, corn, any you like!)
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Extras

(nuts, sunflower seeds, parsley, raisins, chopped dates, dried cranberries, etc.)
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Dressing

(oil & vinegar, balsamic, or your favorite!)
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And now for some examples of the tasty salads you can make with this guide:
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Apple Cranberry Salad Toss
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Kale Slaw
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Veggie Barley Salad
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Simple Green Salad
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Cucumber Salad with Tomatoes
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Southwest Salad
5 Comments

Simplify Dinner with One-Dish Meals

4/10/2017

1 Comment

 
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If washing dishes isn't your idea of a good time, one-dish meals are for you. They save time with both meal prep and cleanup... and don't think casseroles are your only one-dish option! You can easily switch most of your favorite dinners to one-dish meals, but how? Follow these 5 steps to get started:
1. Think outside the box with how you cook your grains. Pasta, rice, and other grains are the basis for many great one-dish meals. The key is cutting out the draining and moving from pot to pot. Rather than boiling it on it's own, cook your pasta or grain with the rest of the ingredients. Here are a couple one-dish pasta meals to start:
One Pot Pasta with Veggies
One Pot Pasta with Veggies
Pasta Con Ceci
Pasta con Ceci
2. Time it right. Start with the ingredients that need cooked the longest (like onion, garlic, and grains). Then add less hearty ingredients (like mushrooms and peas), and end with delicate foods (like spinach or other greens). Need an example or two? See below
BBQ Stuffed Sweet Potatoes
BBQ Stuffed Sweet Potatoes
Meatless Dirty Rice
Meatless Dirty Rice
3. Take the easy way out. Canned and frozen vegetables and beans can be your best friend if you're in a bind, and require very little cooking... perfect for one-dish meals. Exhibits A and B:
Southwestern Sweet & Spicy Chili
Southwestern Sweet & Spicy Chili
Spaghetti Squash Burrito Bowl
Spaghetti Squash Burrito Bowl
4. Leftovers ​are king. Got some extra chicken from dinner last night? How about leftover rice? Since already made ingredients like this cut out a whole step in the cooking process, they're perfect for making one-dish meals. The dishes below would work well for adding in leftover grain or meat.
Crock Pot Root Vegetable Stew
Crock Pot Root Vegetable Stew
Fajita Chicken Bake
Fajita Chicken Bake
5. Test new flavors. Cutting out time consuming steps, like grilling or smoking ingredients before adding them to recipes, can also cut out flavor. Use herbs and spices to kick it back up. Smoked paprika, garlic (or garlic powder), and fresh parsley are great for this.
One Pan Pesto Chicken with Veggies
One Pan Pesto Chicken with Veggies
Crock Pot Steak and Peppers
Crock Pot Steak & Peppers
1 Comment

Pantry-Stocking Like a Pro

4/2/2017

1 Comment

 
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You may have heard the terms "one pot meal" and "pantry meal" thrown around recently. One pot meals only need one pot to make. But the beauty of a recipe also being a pantry meal, is that you probably already have most of the ingredients on hand. Meaning fewer grocery trips (yay!). What should you have on hand though? If it's done right, creating a well-stocked pantry is easy. 

Below are a few items that will be your meal-making heroes on the bleakest of days. Then scroll down for some recipes that prove it and only require ONE dish to prepare... Some of them use
only pantry ingredients!
In the Pantry
  1. Canned and dry beans (black beans, kidney beans, white beans, chickpeas, etc.). Dry for when you have the time. Canned for those "I just can't" kind of days.
  2. Canned tomatoes. We're talking diced, crushed, sauce, and paste. 
  3. Onions. Store in a cool, dark spot, and they'll keep for a couple months.
  4. Sweet potatoes and white potatoes. Same storage situation as with the onions.
  5. Garlic. For flavor.
  6. Pasta. Stock up when whole wheat pasta goes on sale! 
  7. Grains (brown rice, quinoa, barley, whatever floats your boat). 
  8. Broth. Chicken and vegetable broth are the most versatile.
  9. Dried fruit. You'd be surprised how much depth raisins, dates, or dried cranberries can add to a recipe. Plus they're a great snack for kiddos.
  10. Salsa. It's a great go-to for added flavor. 
In the Freezer
  1. Frozen peppers/onions. A quick replacement for the fresh versions.
  2. Frozen peas. Mix into soup, chili, pasta, casseroles... An easy way to add veggies.
  3. Frozen spinach. Another quick and easy way to add veggies to a meal.
In the Fridge
  1. Shredded cheese and/or grated parmesan cheese. For sprinkling.
  2. Eggs. Want to kick your meal up a notch? Put an egg on it.
  3. Nonfat plain Greek Yogurt. A healthy go-to topping that tastes like sour cream!
Pantry Meals
What can you make with all these things? Following are some easy meal ideas:
Spanish Chickpea Stew
Spanish Chickpea Stew
Black Bean Lentil Taco
Vegetarian Tacos
One Pot Mac and Cheese with Peas
One Pot Mac & Cheese
Southwest Baked Potatoes
Southwest Baked Potatoes
Meatless Dirty Rice
Meatless Dirty Rice*
Spaghetti Squash Burrito Bowls
Spaghetti Squash Burrito Bowls
Pasta con Ceci
Pasta con Ceci
Bean and Rice Botana
Bean & Rice Botana* 
Southwestern Sweet and Spicy Chili
Southwestern Sweet & Spicy Chili
*Frozen onion/peppers can be used in place of fresh for these recipes.

Pantry Shopping List

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Download a 2 week shopping list for pantry staples from ChooseMyPlate.gov.

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Husky Nutrition at UConn Health
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This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations