A special thank you to the ACU Nutrition Department for providing us with their creative knowledge and expertise on eating healthy with foods one receives from the Food Pantry on Walnut.
Need meal preparation inspiration? Below you can find easy-to-follow recipes using the produce you may receive at the Food Pantry from our community gardens.
Beef & broccoli Stir Fry
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Author: Sara Welch
- 1 1/4 lbs flank steak thinly sliced
- 1 tablespoon + 1 teaspoon vegetable oil divided use
- 2 cups broccoli florets
- 2 teaspoons minced fresh ginger
- 1 teaspoon minced garlic
- 1/4 cup oyster sauce
- 1/4 cup beef broth or water
- 1 teaspoon sugar
- 2 teaspoons toasted sesame oil
- 1 teaspoon soy sauce
- 1 teaspoon cornstarch
- salt and pepper to taste
- Heat 1 teaspoon of oil in a large frying pan over medium heat. Add the broccoli and cook for approximately 4 minutes or until tender.
- Add the ginger and garlic to the pan and cook for 30 seconds more.
- Remove the broccoli from the pan; place on a plate and cover.
- Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.
- Season the steak pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until browned and cooked through.
- Add the broccoli mixture back to the pan and cook for 2 more minutes or until warmed through.
- In a bowl whisk together the oyster sauce, beef broth, sugar, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.
- Pour the oyster sauce mixture over the beef and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
- Serve immediately, with rice if desired.
Calories: 266kcal | Carbohydrates: 6g | Protein: 32g | Fat: 12g | Saturated Fat: 6g | Cholesterol: 85mg | Sodium: 570mg | Potassium: 627mg | Fiber: 1g | Sugar: 1g | Vitamin A: 285IU | Vitamin C: 40.6mg | Calcium: 56mg | Iron: 2.5mg
Buffalo Cauliflower appetizer
Easy Buffalo Cauliflower is baked - not fried - and delivers all of the flavors of fried buffalo chicken wings in a lighter, but equally tasty appetizer or main dish!
- 1 head cauliflower, chopped into florets 1 teaspoon salt
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon smoked paprika 1/4 teaspoon black pepper 3/5 cup milk
For the Buffalo Sauce:
- 1/2 cup buffalo wing sauce
- 3 tablespoons salted butter (add 1/8 teaspoon salt if using unsalted butter)
- 2 tablespoons honey
- ranch or blue cheese dressing for serving
- Preheat oven to 450 degrees and grease a baking sheet.
- Stir together salt, garlic powder, onion powder, smoked paprika, and black pepper. Stir in milk.
- Dip cauliflower in the milk mixture, turning to coat completely, shake off excess and arrange in a single layer on prepared baking sheet.
- Bake for 10 minutes, use a fork to turn over cauliflower pieces, and bake another 10 minutes.
- While cauliflower is baking, combine buffalo wing sauce, butter, and honey in a medium sauce pan. Bring to a boil over medium heat, cook 2-3 minutes, then remove from heat.
- Brush buffalo sauce all over the baked cauliflower, bake another 10 minutes (I like to broil it for the last 2-3 minutes).
- Serve fresh with ranch or blue cheese dressing for dipping.
Quinoa Salad with Garden Veggies // Apricot Peach smoothie
Total Time: 20 minutes
Quinoa salad doesn't get easier than this! This Easy Quinoa Salad with Garden Veggies is a Simple yet protein-packed, clean eating recipe perfect for a cold lunch or healthy side for dinner. Made gluten-free and vegetarian with kale, zucchini, and fresh herbs and topped with a sweet citrus dressing. Best topped with lots and lots of feta cheese!
- 6 cups cooked quinoa or rice
- 6 cups kale, washed and finely chopped or shredded (from 3-6 leaves)
- 3 cups finely chopped bell pepper
- 3 cups cherry or grape tomatoes, halved or quartered
- 1 1/2 cup (packed) fresh herbs, roughly chopped (for example, basil and parsley)
- 3/4 cup finely chopped red onion
- 1 1/2 cup feta cheese, optional
- 18 tablespoons olive oil
- 6 tablespoons honey
- 6 tablespoons lemon juice, freshly squeezed
- 3 tablespoon dijon mustard
- 3 small clove of garlic, minced or finely grated
- 1 1/2 teaspoon dried dill (optional)
- 3/4 teaspoon pepper
- 3/4 teaspoon salt
- In a large mixing bowl, add the quinoa, kale, pepper, zucchini, tomatoes, herbs, and onions. Stir to combine.
- Add all the dressing ingredients to a mason jar with a tight-fitting lid and shake well, until combined and smooth. Alternatively, whisk all ingredients together in a small mixing bowl.
- Pour the dressing over top and toss to combine well. Season with additional salt and pepper, if needed.
- Top with feta cheese (if using).
- Salad will stay refrigerated for up to 3 days.
Total Time: 10 minutes
Puree juicy summer peaches and apricots together in this delicious summer smoothie recipe for a fruity flavor that masks the hidden veggies (sweet carrots) for a healthy breakfast or snack the whole family will love.
- 3/4 cup unsweetened almond milk
- 1/2 cup fresh or frozen sliced apricots
- 1/2 cup frozen sliced peaches
- 1/2 cup chopped carrot
- 1 teaspoon vanilla extract
- 1 teaspoon honey
Tuna Salad & Cole Slaw
- 2 5-ounce cans of tuna
- 1/4 cup mayonnaise
- 1 stalk of celery diced
- 2 tablespoons red onion diced
- 1-2 tablespoons chopped parsley chives and/or other herbs
- 1/2 tablespoons Dijon mustard
- salt and pepper to taste
- Drain the liquid from the tuna cans. Then, add the tuna, mayonnaise, diced celery, diced red onion, herbs, Dijon mustard, salt and pepper to a mixing bowl.
- Stir all of the ingredients together until well combined.
Cole Slaw Recipe
Enjoy the tuna salad plain out of a bowl, wrapped up in lettuce, or in a sandwich. Quick and easy vinegar coleslaw recipe, homemade with simple ingredients, from scratch in one pot or bowl in 10 minutes. Crunchy shredded cabbage is flavored with apple cider vinegar dressing and sweetened with honey.
- 1/4 cup Olive oil
- 1/4-1/3 cup Apple cider vinegar Adjust quantity, based on your preference.
- 1-2 tbsp Honey
- 1 tbsp Dijon mustard
- 1 tsp Celery seeds
- Salt & Pepper To taste
- 1.5 bags Shredded coleslaw mix 16 oz. bag, 3 color mix
- 1/2 cup Red onions Thinly sliced
- 1 Carrot Shredded, Medium size
- 1/4 cup Nuts Roughly chopped, Any nuts of your choice
- In a large mixing bowl or salad bowl, add oil, vinegar, honey, mustard, celery seeds, salt, pepper and mix until smooth.
- Add shredded coleslaw mix, red onions, carrots and mix until combined.
- Optional- Let it rest for 10 minutes to allows the flavors to develop.
- Sprinkle nuts on top and enjoy!
Trail mix & Summer Chili
Trail Mix and Summer Chili
Healthy Trail Mix
- 1 cup Walnuts
- 1 cup Pecans
- 1 cup Cereal (substitute for popcorn, pretzels, or similar snack)
- 1 cup Sunflower seeds
- 1 cup raisins
- ¼ Teaspoon of salt
- ½ Teaspoon of cinnamon
Summer Vegetable Chili
- Bell pepper – 1 diced
- Black beans – 15 oz. can
- Pinto beans – 15 oz. can
- Garlic cloves – 3 minced
- Onion – 1 diced
- Corn – 1 15 oz. can
- Squash – 1 cubed
- Zucchini – 1 cubed
- Tomatoes – 2 cubed
- Vegetable broth – 2 cups
- Chili powder – 2 tablespoons