About this Cook Book These fresh and healthy recipes were created with your family in mind. Each recipe is lowcost, simple, healthy, and, most importantly, tasty. These recipes come to you from Baltimarket’s kitchens. Baltimarket is a suite of communitybased food access and food justice programs from the Baltimore City Health Department. They include the Virtual Supermarket, Healthy Stores, and Neighborhood Food Advocates. Baltimarket is possible through the generous support of the City of Baltimore, the Maryland Community Health Resources Commission, Kaiser Permanente, the Stulman Foundation, and the United Way of Central Maryland.

More information and healthy eating resources are at www.baltimarket.org

SNACKS Powerful Morning Boost Parfait  Hummus’t Eat Snack   Delicious Apple & Yogurt Dip  Tasty Tuna Salad Fabulous Fruit Salad 

Powerful Morning Boost Parfait Parfait Directions: Parfait Ingredients:



5 strawberries



10 fresh blueberries

 

1 cup vanilla non fat yogurt 1/2 cup low fat cereal or granola (see recipe below)

Granola Ingredients (optional):



2 cups rolled oats



2 tsp. cinnamon



1 tbsp. brown sugar

 

2 tbsp. honey 2 tbsp. vegetable oil

1.

Cut strawberries and mix with blueberries.

2.

Layer the yogurt, granola (or cereal) and berries into a cup.

3.

Serve and enjoy.

Granola Directions (optional): 1.

Mix all wet ingredients in one bowl.

2.

Add the wet ingredients to the dry ingredients.

3.

Lay out an even layer on the baking tray oven sheet.

4.

Leave in toaster oven on 350 degrees for about 15 minutes.

Hummus’t Eat Snack Ingredients:



2, 15 oz. cans low sodium garbanzo beans



juice of 1 and 1/2 lemons



1 tsp. garlic powder



2 tbsp. extra virgin olive oil



1/2 tsp. cumin



1/2 tsp. dried parsley



1/2 tsp. red pepper flakes



Bag of carrots or celery

Directions: 1.

Drain the liquid from one can of garbanzo beans.

2.

Place all ingredients except carrots or celery in a blender or food processor and blend until smooth.

3.

Place small spoon of hummus in cup with veggie stick (carrot/celery/red bell pepper slices) or slice.

Delicious Apple & Yogurt Dip Directions:

Ingredients:



1 apple



1 tbsp. pineapple juice



1/8 tsp. cinnamon



2 tbsp. of honey



1 cup plain low-fat yogurt

1.

Cut apples into slices.

2.

To keep apples from turning brown, pour pineapple juice on apple slices.

3.

Mix cinnamon, honey and yogurt together and put a couple spoons of yogurt into a bowl.

4.

Dip apple slices in yogurt and enjoy.

Tasty Tuna Salad Directions: Ingredients:



1/4 of a red onion



1 stalk celery



1/2 of a ripe avocado



1 can tuna in water



1 tsp. garlic powder



1 tsp. cumin



Whole grain crackers

1.

Clean and chop the vegetables and avocado.

2.

Drain all the water from the tuna.

3.

Put all ingredients except crackers into one large bowl and mix.

4.

Salt and pepper to taste.

5.

Serve with whole grain crackers.

Fabulous Fruit Salad Directions: 1.

Drain canned fruit.

Ingredients:

2.

Rinse non-canned fruit.



1 cup canned pineapple in 100% juice

3.

Cut fruit into bite sized pieces.

4.

Mix all fruit together into one bowl.



1 can fruit cocktail in 100% juice

5.

Chill and serve.



1 orange



1 apple



1 cup red grapes

MEALS Protein Blast Bean Salad  Hearty Veggie Chili  Chesapeake Stir Fry  Go Green Sizzling Saute Strawberry Summer Salad with Homemade Dressing  Tortill-yum Pizza 

Protein Blast Bean Salad Directions: Ingredients:

1.

Drain canned beans and corn.



1 can low sodium: black, kidney and garbanzo beans; corn

2.

Chop pepper, onion, and cilantro.



1/2 lemon/lime

3.



1/2 tbsp. cumin

Mix half the squeezed lemon or lime, spices, and oil into one bowl for dressing.



1 tsp. garlic powder

4.

Add all other ingredients into a separate bowl.



2 tbsp. olive oil

5.

Pour dressing over vegetables and mix.



1 bell pepper



1/2 of an onion

6.

Salt and pepper to taste.



1/2 cup chopped cilantro

Hearty Veggie Chili Directions: Ingredients:



1 can low sodium black beans



1 can low sodium kidney beans



1 green zucchini



1/2 of an onion



1 carrot



2 cans diced tomatoes



1 can corn



3 tbsp. cumin

1.

Drain all the liquid from the canned beans.

2.

Chop zucchini, onion, and carrot.

3.

Add all ingredients into a large saucepan and simmer on medium-high heat.

4.

Reduce heat, cover, and simmer on low for 10 minutes.

5.

This recipe can be prepared in a crock pot. The longer it is in, the more flavorful it gets.

Chesapeake Stir Fry Directions: Ingredients:

1.

Chop onion.



1 small onion

2.



1 tbsp. vegetable oil

Heat oil in a medium heat pan with onions and garlic powder until slightly brown.



1 tsp. garlic powder

3.

Slowly add stir fry vegetables and seasonings to taste.



1 package frozen stir fry vege- 4. tables

Quickly move the vegetables in the pan until they are cooked through.



Old Bay seasoning

5.

If using optional canned chicken, add it now.



Optional: Canned chicken

6.

Stir fry can be eaten alone or with brown rice.

Go Green Sizzling Saute Directions:

Ingredients:



2 bunches fresh or frozen greens (kale, spinach)



1 red pepper



2 cloves fresh garlic



3 tbsp. olive oil



1 tsp. smoked paprika

1.

Cut the vegetables into bite sized pieces. Remove stems from kale. Slice garlic.

2.

Heat olive oil in pan on medium heat.

3.

Add in garlic and peppers with salt and paprika for about two minutes.

4.

Add the greens in batches and toss, in order to coat with oil. When all of the greens are in the pan, cover and cook for 5 minutes.

5.

Remove the lid and continue cooking for about 3 minutes or until greens are tender.

Strawberry Summer Salad with Homemade Dressing Directions: 1.

Mix together honey, olive oil, apple cider vinegar, and lemon juice in a bowl.

2.

Slice strawberries and onion.

3.

Mix strawberries, red onion, spinach, and cheese in a bowl.

Salad Ingredients:

4.

Drizzle with dressing and toss together.



4 fresh strawberries

5.

Serve and enjoy.



1/4 of a red onion



2 cups baby spinach



1/4 cup feta cheese

Dressing Ingredients:



1 tbsp. honey



2 tbsp. olive oil



1 tbsp. apple cider vinegar



1 tbsp. lemon juice

Tortill-yum Pizza Directions: Ingredients:



1 tbsp. ground oregano



1 tsp. garlic salt



1 can tomato sauce



Small whole wheat tortillas



1/2 cup low fat/1 % part skim shredded mozzarella cheese



1 green or red or yellow pepper

1.

Thinly slice peppers.

2.

Mix oregano, garlic salt and tomato sauce together.

3.

Spread sauce evenly on tortillas, leaving 1/2 inch around the edges. Sprinkle with cheese and peppers.

4.

Bake at 400 degrees for 8 to 11 minutes until cheese is bubbly and the edges of the tortilla are browned.

5.

Let the pizza cool for a few minutes before slicing.

DRINKS Infused Water  Juice Spritzers  Fun Fruit Smoothie 

Infused Water Directions:

Ingredients:



1/4 of a cucumber



1/2 of a lemon



Ice



One quart pitcher

1.

Thinly slice cucumber and lemon.

2.

Fill the pitcher with ice, and then add water to the top.

3.

Stir, cover, and refrigerate.

Try other combinations like: fresh herbs, cantaloupe, watermelon, or strawberry and basil.

Juice Spritzers Directions:

Ingredients:



Ice



Seltzer water



100% juice such as cranberry, raspberry or pineapple

1.

Put ice in a pitcher.

2.

Fill half the pitcher with seltzer water and fill the rest with juice.

3.

Add more seltzer water or juice to taste.

4.

Serve immediately.

Fun Fruit Smoothie Directions:

Ingredients:



2 cups frozen or canned peaches in 100% juice



1 peeled banana



2 cups frozen or fresh strawberries



1 cup of low fat vanilla yogurt

1.

Drain canned peaches (if using).

2.

Put all ingredients in blender.

3.

Blend until smooth.

4.

Pour smoothie into cup and enjoy.

For more recipes and resources, visit

www.baltimarket.org

Recipes developed with support from the Maryland Community Health Resources Commission