WPB and FAMU Partnership

Ingredients

• Nonstick cooking spray

• ¼ cup packed brown sugar, divided

• 1 tablespoon all-purpose flour

• ¾ teaspoon ground cinnamon, divided

• ¼ cup water

• 4 apples, sliced

• 1 cup quick cooking oats

• 2 tablespoons of butter, melted

Directions

1. Heat oven to 350°F. Spray a baking dish with nonstick cooking spray. Set aside.

2. In a mixing bowl, combine ⅛ cup brown sugar with the flour and ½ teaspoon cinnamon. Add water and mix.

3. Add apple slices to flour mixture and stir to coat. Pour mixture into baking dish.

4. In a separate bowl, mix oats, and remaining brown sugar, butter and remaining cinnamon. Mix well until oats are evenly distributed. Sprinkle over fruit.

5. Bake 30-35 minutes or until fruit is tender.

Makes: 6 servings (1 cup per serving)

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Ingredients

• 1 tablespoon vegetable oil

• 1 tablespoon butter

• ½ onion, chopped

• ½ teaspoon red pepper flakes (increase to 1 teaspoon if

• you like spicy food)

• ⅛ teaspoon garlic powder

• 1 pound collard greens, stems removed and chopped*

• 3 cups of broth (chicken or vegetable)

• 2 tomatoes, seeds removed and chopped**

• Salt and black pepper to taste 

Directions

1. Wash all vegetables, and remove seeds from the tomatoes. 

2. Collect, chop, and measure all ingredients before starting to prepare the recipe.

3. Heat the oil and butter in a large pot over medium heat.

4. Add the onion and cook for about 2 minutes until slightly soft.

5. Add the red pepper flakes and garlic and cook for 1 minute. Add the chopped collard greens, and cook for another minute.

6. Add the broth, cover, and bring to a simmer. Cook for about 40 minutes until the greens are tender.

7. Add the tomatoes.

8. Taste and add a small amount of salt and black pepper if desired.

9. Refrigerate the leftovers within 2 hours. Eat within 3 to 5 days.

* Preparing collard greens: First, remove any damaged outer leaves. Fill a large bowl with cold water and dunk the greens. Swish them around for a few minutes to help loosen any dirt on the leaves. Pour out the dirty water and fill the bowl with clean water. Swish the leaves under the clean water again to remove any additional dirt. Continue this process until the water in the bowl remains clear. To cut collard greens, fold each leaf in half with the stem at the fold crease. Either cut or tear the stem off. Stack several leaves on top of each other and roll the leaves up. Cut the roll of leaves in 1-inch-thick pieces.

** Removing tomato seeds: Turn the tomato on its side so the stem faces to the right. Cut the tomato down the center and use a ¼ teaspoon to spoon out the seeds

Ingredients

• Nonstick cooking spray

• 1 cup low-fat cottage cheese

• 5 eggs

• ½ teaspoon garlic powder

• ⅛ teaspoon ground black pepper

• 3 boneless, skinless chicken thighs, cooked and shredded

• 10 ounces frozen chopped broccoli, thawed

• ½ cup onion, finely chopped

• ¼ cup carrots, shredded

• ¾ cup reduced-fat cheddar cheese, shredded

Directions

1. Heat oven to 350°F.

2. Spray a baking dish with nonstick cooking spray and set aside.

3. In a mixing bowl, combine cottage cheese, eggs, garlic powder, and black pepper.

4. In a baking dish, layer chicken, vegetables, and cheddar cheese. Pour egg mixture over the ingredients.

5. Bake for 30-40 minutes or until the top is browned and a knife inserted in the center comes out clean. Let stand 5 minutes before cutting.

Makes: 6 servings (½ cup per serving)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Ingredients

• 3 large, sweet potatoes, peeled and cut into 2 inch long and ¼ inch thick pieces*

• 1 tablespoon vegetable oil

• ½ teaspoon paprika

• ½ teaspoon salt

• ¼ teaspoon black pepper

• ½ teaspoon garlic powder

Directions

1. Preheat the oven to 450°F.

2. Wash and peel the sweet potatoes.

3. Collect, cut, and measure all ingredients before starting to prepare the recipe.

4. In a large bowl, toss the sweet potatoes with the oil to coat.

5. Add the paprika, salt, pepper, and garlic powder, and mix to coat. Spread sweet potato fries in a single layer on a baking sheet, making sure they do not overlap.

6. Bake about 20 minutes, turning halfway through, until they are tender and golden brown.

7. Turn the oven to broil, and cook for another 3 to 5 minutes until potatoes reach desired crispness.

8. Allow to cool for 5 minutes before serving.

9. Refrigerate the leftovers within 2 hours.

10. Reheat the leftovers in a single layer at 350°F until hot. Eat within 3 to 5 days.

* Be sure the sweet potato pieces are about the same size (so they cook evenly) and very thin (so they get crispy when cooking).

Makes: 2 quarts

Preparation Time: 5 minutes

Ingredients

Try these refreshing flavored combinations or create your own!

Watermelon Cucumber Lemon (or Lime)

• 1 cup watermelon ½ cucumber

• 1 lime or 1 lemon

• 5 mint leaves (optional)

Pineapple Grape Berry Kiwi (or Orange)

• 1 cup canned diced pineapple 10 strawberries or blackberries

• Pineapple juice from can 1 kiwi or 1 orange

• 1 cup of grapes

   

Directions

1. Wash all produce.

2. Collect, slice*, and measure all ingredients before starting to prepare the recipe.

3. Add all ingredients plus enough cold water to fill a 2-quart pitcher. Chill overnight in the refrigerator for the most flavor and store it in the refrigerator until ready to drink. The fruit will stay fresh in the water for up to 48 hours after being prepared.

4. After you drink the water, you can eat the fruit or blend it into a smoothie!

*Tips for releasing flavors of the produce:

Watermelon: Cut into small pieces (1 to 2 inches).

Citrus fruit (oranges, lemons, limes): Remove rinds, and slice them into thin pieces.

Cucumber: Slice into thin pieces.

Mint: Tear leaves.

Grapes: Slice in half.

Berries: Remove the top (strawberries only). Slice it into small pieces.

Kiwi: Remove peel, and slice into thin pieces

Ingredients: Lemongrass, ginger, lemons, water and honey or cane sugar

1. Lemongrass: is the main ingredient; you can use both the stalk and leaves for optimal flavor.

2. Ginger: is optional, but ginger tangy flavor pairs with lemongrass beautifully. Fresh ginger is recommended, but ground ginger will work as well.

3. Sweetener: I prefer raw honey; however, maple syrup and brown sugar also goes well. Be mindful of medical conditions that may affect your blood sugar. This tea can be made without sweetener as well.

4. Citrus: Lemon and lime add a zesty kick and a citrus boost. Use one or the other, not both.

How to Make Lemongrass Tea

1. Wash: Rine and remove any dry or tough outer layers for the lemongrass stalks and leaves.

2. Chop: Cut the stalk’s root end and upper part off, leaving the tender, pale yellow base and the green upper part. On a cutting board, chop the stalks into smaller pieces. Slice the ginger into smaller pieces as well.

3. Twist/ Fold the leaves to a length that will fit your pot. Twisting or folding releases more flavor from the lemongrass.

4. Boil water:  Fill a pot of water based on how strong  of a brew you want the tea and the number of cups you want to make. Bring water to a boil, and then add the chop lemongrass, along with sliced ginger into the pot.

5. Steep: After the pot has reached a rolling boil, reduce heat to medium-low and simmer for 5-10 mins.

6. Strain: Remove pot for stove and turn off heat. Carefully, pour the tea through a strainer, discarding lemongrass and ginger pieces.

7. Serve: The great thing with this tea. It can be served hot or cold based on your preference. Add a squeeze of lemon or lime juice or add lemon wedge or lime wedge as garnish. If serving hot you can drink right away sweeten to your taste. If serving cold let tea cool before refrigeration.

Serves 4 to 6

Ingredients

• 2 teaspoons finely grated lime zest (from 2 to 3 medium limes)

• 1/4 cup freshly squeezed lime juice (from 2 to 3 medium limes)

• 2 tablespoons honey

• 1 medium mango, peeled and diced (about 2 cups)

• 1 medium papaya, peeled, seeds removed, and diced (about 2 cups)

Instructions

1. Mix the lime zest, lime juice, and honey together in a medium bowl. Add the mango and papaya and stir to combine. Cover and refrigerate for at least 1 hour before serving.

"Mangoes are a delicious snack alone, however combining them with salsa is a great way to incorporate more vegetables into your daily diet."

Ingredients

• 3 ripe mangos, diced

• 1 medium red bell pepper, chopped

• ½ cup chopped red onion

• ¼ cup packed fresh cilantro leaves, chopped

• 1 jalapeño, seeded and minced

• 1 large lime, juiced (about ¼ cup lime juice)

• ⅛ to ¼ teaspoon salt, to taste

Instructions

1. In a serving bowl, combine the prepared mango, bell pepper, onion, cilantro and jalapeño. Drizzle with lime juice.

2. Using a large spoon, stir the ingredients together. Season to taste with salt and stir again. For the best flavor, let the salsa rest for 10 minutes or longer.