As part of our collaboration with Great Lakes Inter-Tribal Council (GLITC), we offer up the following three delicious and healthy recipes. These were supplied by Kassy Garcia, the nutrition educator of GLITC’s Family Nutrition Program, also known as the Supplemental Nutrition Assistance Program (SNAP-Ed).
SNAP-Ed provides nutrition education to food-share eligible or low-income participants. SNAP-Ed’s focus is to be the first line of chronic illness and obesity prevention through direct or indirect nutrition education.
LDF Country Market and GLITC are partnering to reach out and promote a new program “Honor Your Health” (HYH). HYH will provide various nutrition education to all the customers of LDF Country Market.
Each month we will have different topics such as budgeting/meal planning, whole grains, diabetes prevention, healthy eating, heart health and more. We will also provide in-store handouts and online resources. We want to provide a healthy lifestyle by promoting an environment that empowers and encourages smart food choices and guides families to healthier choices. Enjoy the recipes below!
Black Bean Quesadilla
Makes: 8 servings
Prep time: 15 minutes
Enjoy a quesadilla any night of the week! This quesadilla recipe can be served as a tasty lunch, dinner or side dish.
¾ cups chunky salsa (or Pico de Gallo)
1 can 15.5 ounce low-sodium black beans (drained and rinsed)
2 cups shredded reduced-fat Colby & Monterey Jack cheese
2 tablespoons fresh cilantro (finely chopped)
4 8inch flour tortillas
½ teaspoon extra virgin olive oil
- Using a small-home strainer, drain liquid from salsa; discard liquid.
- Transfer leftover tomato mixture to a medium bowl.
- Mix in black beans, cheese, and cilantro until combined.
- Divide black bean mixture evenly over half of each tortilla (about ½ cup each)
- Fold tortillas in half.
- Heat large griddle or skillet over medium-high heat.
- Brush with oil.
- Place filled tortillas on a griddle.
- Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes.
- Cut quesadillas into wedges.
The best of La Cocina Goya: Healthy, Tasty, Affordable Latin Cooking
Delicious Lentil Stew
Makes: 8 servings
Lentils are great variety of dried legume! They are full of protein, fiber, and nutrients like iron; have a great taste; and cook faster than dried beans because they do not require pre-soaking. Try them in this hearty stew for lunch or dinner.
2 tablespoons butter (or margarine)
1 cup onion (Chopped)
6 cups water
2 cups lentils (dry, washed, soaking not necessary)
1 teaspoon Worcestershire sauce
½ teaspoon oregano
¼ teaspoon garlic powder
6 carrots (large, cut into 1/2 -inch pieces)
8 small celery stalks
1 teaspoon salt
1 can whole tomatoes (16ounce, cut into pieces or 3-4 fresh tomatoes cut into wedges)
- Melt butter in a large skillet.
- Sauté onion until tender.
- Add water, lentils, Worcestershire sauce, oregano, and garlic powder.
- Cover bring to boil. Reduce heat, and simmer for 45 minutes.
- Add carrots, celery, and salt.
- Cover and simmer 30 minutes more until the vegetables are tender.
- Add tomatoes. Heat thoroughly and serve.
Greek Pork Chops
Makes: 4 servings
Prep Time: 240 minutes
Cook time: 30 minutes
These pork chops are marinated in oregano and garlic and then pan-fried in a hot skillet until crispy. These tasty chops make an easy meal with quick clean up.
1-pound pork cutlets (or 4 boneless pork chops)
1 tablespoon vegetable oil
1 tablespoon red wine vinegar
1 tablespoon dried oregano
2 garlic cloves (peeked and minced)
½ teaspoon salt
¼ teaspoon black pepper
- Put the pork, oil, vinegar, oregano, and garlic in a glass or ceramic bowl, or in a sealed plastic bag and mix well. Cover bowl and refrigerate at least 4 hours or overnight.
- Sprinkle the pork with the salt and pepper.
- Place a large skillet on the stove over high heat. When hot, add the pork to the dry skillet, waiting about 30 seconds between each addition.
- Cook about 7 minutes on each side until crispy. Serve right away.
Lemon, lime or orange juice can be used instead of red wine vinegar.
USDA Center for Nutrition Policy and Promotion