Get your daily servings of vegetables with this garden stir fry that contains 10 different vegetables! It's been kid tested in Elementary schools, and now students are even making it along with me virtually during distance learning. Add your favorite vegetables and extra protein and make it a meal!  

Ingredients:

• 1 yellow onion
• 2 cloves garlic, minced
• 1 tbsp. minced ginger
• 1 head of broccoli, cut into small florets
• 1 head of cauliflower, cut into small florets
• 1 red bell pepper, diced
• 2 carrots, shredded
• 1 cup snap peas
• Bok choy, Chinese Cabbage or spinach
• mung bean sprouts

Sauce:

• 2 tbsp. toasted sesame oil
• 1 tbsp. cornstarch
• juice of 1 lime
• ¼ cup soy sauce or Tamari
• 2 tsp honey (or maple syrup)

Directions:

1. In a small bowl or liquid measuring cup, whisk together a tablespoon of sesame oil, cornstarch, juice of one lime, honey and soy sauce. Set aside.
2. In a wok or large skillet, heat remaining tablespoon sesame oil over high heat. Once hot, add the garlic, ginger, and onion and cook for about 30 seconds.  Add the broccoli, cauliflower, bell pepper, snap peas, and carrots and cook for 2 to 3 minutes, until vegetables are just beginning to soften.  Cover the pan to steam the vegetables for a few minutes. Add in the greens.
3. Stir the sauce mixture to incorporate any settled cornstarch, then add to the pan and bring to a simmer. Reduce the heat to low to continue to heat and thicken the sauce, stirring to coat the vegetables.  Add in the mung bean sprouts.
4. Serve stir fried vegetables over brown rice or quinoa.

Photos below show when I made this recipe at a local Elementary school! The students loved this dish! We used produce picked fresh from their school garden!

Note: This soup can be made in an Instant Pot or on the stove top. If using the Instant Pot, use the sauté function for Step 1.  Then add all the other ingredients and cover with lid. Cook on manual for 7 minutes.

Ingredients:

• 2, 15 oz. cans black eyed peas, rinsed and drained
• 1, 15 oz. can black beans, rinsed and drained
• 1, 15 oz. can sweet corn drained or 1 cup frozen corn (thawed)
• 4 Roma tomatoes, diced
• 1/4 red onion, finely diced
• 3 celery stalks, chopped
• 1/2 yellow bell pepper and 1/2 orange bell pepper, chopped
• handful of cilantro, finely chopped

Dressing:

• Juice of 2 limes, about 1/4 cup
• 1/3 cup olive oil
• 2 tbsp. apple cider vinegar
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp maple syrup

Directions:

1. Add black eye peas, black beans, corn, celery, bell peppers, tomatoes, onion and cilantro to a large bowl.
2. Whisk dressing ingredients together and pour onto beans and veggies
3. Serve with tortilla chips, lettuce wraps or as a salad

Ingredients:

• handful of fresh herbs: (usually combo of 3 different herbs: parsley, thyme, basil, mint, oregano)
• 1 garlic clove 
• zest and juice of one lemon
• 1, 15 ounce can of garbanzo beans, rinsed and drained
• 2 tbsp. tahini
• red pepper flakes, optional
• olive oil
• 1 tsp salt

Directions: *For best results, use a food processor or a blender

1. Add garbanzo beans, herbs, garlic, lemon and tahini to a food processor. Blend for a few minutes until combined.
2. Drizzle in olive oil.  Add salt and extra seasonings to taste. Blend until smooth and creamy.
3. Serve with vegetables and/or pita chips/crackers

Gazpacho is a flavorful, chilled, traditional, Spanish cuisine soup.  With the abundance of tomatoes, peppers and herbs in the school gardens, I thought this would be a perfect dish to make with elementary students. Through my work in the schools, I teach students how to make healthy dishes using their garden harvest and the importance of healthy eating.   I wasn't sure if they would like the idea of "cold" soup, but I can truly say, this recipe has been kid tested and approved! They really loved this flavorful dish.  It's perfect for a hot summer day when you don't feel like turning on the stove or oven.  This garden gazpacho is loaded with fresh vegetables and many essential nutrients.  Experiment with different varieties of peppers, tomatoes and herbs to create your own customized garden gazpacho.  My basic recipe is below.

Ingredients:

• 1 cucumber, halved and seeded
• 2  peppers, cored and seeded (can use any type of pepper: bell pepper, chili, anaheim and jalapeno for a little heat)
• 4 -6 Roma tomatoes
• 1/2 red onion
• Fresh herbs:  basil, oregano, parsley
• 2 garlic cloves, minced
• 3 cups of tomato juice
• ¼ cup fresh lemon juice (juice of one lemon) - can also use red wine vinegar or apple cider vinegar instead.
• ¼ cup olive oil
• ½ tsp salt and freshly ground pepper
• garnish options: corn kernels, chopped greens, herbs, avocado, onion, mini toasts or croutons

Directions:

1. Chop the cucumbers, peppers, tomatoes, and red onions into 1- inch cubes.  Put each vegetable separately into a food processor fitted with a steel blade and pulse until coarsely chopped. Add the garlic and herbs.  Do not over process.  Blend in the olive oil.
2. ​After each vegetable is processed, combine them in a large bowl.  Mix in tomato juice, lemon juice, salt and pepper.  Mix well and refrigerate.  The longer gazpacho sits, the more the flavors develop.
3. Garnish options: corn kernels, chopped greens and herbs, avocado, onion (and the mini toasts were a fun addition for kids!)

Ingredients:

• 2 cups almond milk (or other favorite non dairy milk: oat, coconut, soy)
• ½ cup chia seeds
• 1 tbsp. maple syrup
• ​1 tsp vanilla

Extra toppings: customize with your favorite!

• 1 cup frozen berries, blended    
• unsweetened coconut
• cinnamon
• raisins or dried cranberries
• fresh fruit
• nuts or sunflower seeds
• ​jam
• mint
  

Directions:

1.  In a large glass bowl, add chia seeds to almond milk and whisk together.  Add vanilla and maple syrup and whisk well.
2. Cover and place in the refrigerator. Mixture will firm up overnight.
3.   Add favorite toppings and serve.

​Ingredients:

• 2, 15 oz can black beans            
• 1 onion, chopped              
• 2 cloves of garlic, minced
• 1 package taco seasoning
• cooked brown rice
• salsa

Extra toppings for bowls:

• chopped lettuce
• avocado
• chopped tomatoes
• fresh cilantro
• corn
• fresh lime juice

​Directions:

1. In a medium saucepan, heat 2 tbsp of water over medium heat, then add onions and garlic.  Cook for a few minutes until onions are soft.  Next, add the black beans and taco seasoning and ½ cup water. Simmer for about 15 minutes.  Stir in fresh cilantro.
2. Assemble bowls:  Add brown rice to serving bowl.  Top with black beans mixture and salsa followed by any extra toppings, if desired.  *Can also serve in a tortilla.  Add rice to a tortilla, top with beans and toppings.

                

Ingredients:
Quick Tomato Sauce:

•  28 oz can crushed tomatoes, diced tomatoes or whole tomatoes
• 1 small can tomato sauce
• 1 garlic clove
• Fresh herbs (basil, parsley, oregano)
• optional:  fresh tomatoes
• red pepper flakes
• salt
• pita bread (can also use tortilla or English muffin)

 Pizza Toppings (Add your favorites)

• olives
• zucchini, thinly sliced
• mushrooms
• bell peppers, diced
• broccoli, finely chopped
• tomatoes, chopped
• shredded cheese 

I love making salsa, especially non traditional versions of salsa like this white bean and radish salsa! Salsa is made using lots of fresh vegetables and herbs.  It's a perfect appetizer and snack anytime!  I created this version, because I had an abundance of radishes from a school garden.  Radishes are a great topping for salads, tacos, even pickled, but my favorite way to eat them is in this salsa!  White beans adds some protein which makes it an extra healthy, nutrient rich snack.  ​

Ingredients:

• 6 large radishes
• 1 handful of any herbs: parsley, dill, cilantro, basil

• ½ red onion
• 2 celery stalks
• Juice and zest of 1 lemon or lime
• salt
• 1, 15 oz can white beans, rinsed and drained

 
Directions:

1. Add beans to a large bowl.
2. Add radishes, herbs, celery and onion to a food processor and pulse until finely chopped. (can also chop by hand if you don’t have a food processor)
3. Add radish mixture to the beans.  
4. Add lemon or lime zest and juice to the  radish and bean mixture.  Mix well.
5. Season with salt.
6. Serve in lettuce wraps or with chips.

Eat the Rainbow! You may have heard that phrase before. Maybe it makes you think of Skittles candy (taste the rainbow), or maybe you think of eating nature's candy.  We all know that nature's candy (fruits and vegetables) is the healthier choice! Eating the Rainbow provides your body with a variety of vitamins, minerals and antioxidants which are all essential for optimal health.  Here are just a few benefits of eating the rainbow:
Red: healthy heart, blood and joints, lowers risk of disease
Green: energy, strong bones and teeth, digestive support
Yellow/Orange: immune system, skin, hair and eyes, healthy joints
Purple/Blue: memory, brain function, aging, fights inflammation
White:  immune system and heart health​

Ingredients:​​

• 1 cup purple cabbage, thinly shredded
• 1 cup carrots, shredded, spiralized or cut into coins
• 1 cup diced cucumbers, cut into half moons
• 1 yellow bell pepper, finely diced
• 1 cup radishes, sliced, diced or spiralized
• 1, 15 oz can garbanzo beans, rinsed and drained
• 2 cups lettuce, arugula, kale or any other favorite greens

Directions:

1. Add all ingredients to a large bowl.  Set aside.
2. Whisk together vinaigrette ingredients
3. Pour onto salad and toss until well coated

Lemon Balsamic Maple Vinaigrette
Yield: Approximately ¾ cup dressing
Ingredients:

• 1 tbsp lemon zest
• ¼ cup lemon juice
• ½ cup olive oil
• 2 tbsp maple syrup
• 2 tbsp balsamic vinegar
• 1 tbsp Dijon mustard
• ½ tsp salt

 
Directions:

1. Add lemon zest, juice, maple syrup, vinegar, Dijon, salt and olive oil to jar.  Tighten lid on jar and shake well. Can also whisk ingredients in a bowl.

​​Eating the Rainbow is simple! Just grab your favorite vegetables and/or fruits and create a delicious salad!

A family favorite meal (that we probably have weekly) is curry bowls!  We have several favorite restaurants that we regularly get curry from, but, of course, I wanted to try my own version at home.  I created this really simple Red Thai Curry.  I keep our pantry stocked with canned coconut milk and add different vegetables that I have on hand.  

Ingredients:
Curry:

• 1 tbsp. coconut oil
• 1 garlic clove
• 1” piece of ginger, grated
• 1 chili pepper, finely chopped or dash red pepper flakes
• 2 tbsp. red curry paste ( I love Thai kitchen brand)
• 2 tbsp. soy sauce or tamari
• 2-15 oz. cans coconut milk

Vegetables: Use any of your favorite vegetables, but here are some of our favorites with this dish:

• 2 medium carrots, cut into rounds
• 1 asparagus, cut into 2-inch pieces
• 1 zucchini, diced
• 1 yellow bell pepper, julienned
•  1 cup broccoli florets

Tofu & Noodles

• 1 block tofu, drained and cut into small squares
• Rice Noodles, prepare according to package or brown rice

Optional Garnish:

• 1 cup fresh basil or mint
• raw cashews or peanuts, chopped
• bean sprouts

Directions:

1. For the curry:  Heat oil in large pan and add garlic, ginger, red curry paste and chili pepper/flakes.   Sauté 1 minute.  Whisk in coconut milk and soy sauce.  Simmer about 15 minutes.
2. In a separate pan, add carrots, zucchini, asparagus, bell peppers (and any other vegetables).  Add ½ cup water and steam vegetables until tender being careful not to overcook. Add tofu and heat through.    
3. To serve: Add rice noodles to bowl.  Scoop coconut curry over noodles, top with veggies and tofu. Garnish as desired. Can also serve over brown rice instead of rice noodles.

​Ingredients:

• 1 cup cooked quinoa, use white or red quinoa
• ½ cup fresh herbs, chopped: parsley, mint, basil
• ½ cup cranberries
• 1 cup chopped cucumber
• 1 cup shelled edamame
• chopped walnuts or sunflower seeds
• zest and juice of 2 limes, about ¼ cup

Directions:

1. Add quinoa, herbs, cranberries, cucumber, edamame and walnuts or sunflower seeds to a large bowl.  
2. Toss with fresh lime zest and juice.

There is always an abundance of green leafy vegetables and herbs growing in the local school gardens that I work with.  How do you get kids to love eating them? Blended into a hummus and served with fresh cut vegetables for dipping.  This was a hit with 1st graders! 

Ingredients:

• 1, 15 oz can garbanzo beans (or try white beans too)
• ¼ cup liquid from garbanzo beans
• 1 lemon, juiced
• 1 clove garlic
• 1 cup any garden herbs:  cilantro, dill, basil, parsley
• 1 cup any garden greens:  spinach, kale, chard
• 2 tbsp. olive oil
• 1 tsp salt

Dippers:

• cauliflower florets
• broccoli trees
• carrot coins or baby carrots
• snap peas
• radishes 

 Directions:

1. Drain liquid from garbanzo beans and set liquid aside. 
2. Place garbanzo beans, garlic, lemon juice, herbs and greens in a food processor.  
3. Blend until smooth.  Add reserved garbanzo bean liquid or water and drizzle in olive oil.  
4. Add salt to taste.
5. Serve with veggie dippers of choice.  

Here are a couple photos from my nutrition demonstration. The kids were excited to try the hummus and veggies and were lined up for more! They especially loved the broccoli and carrots with the hummus!

​I wanted to share one of my favorite dishes to make that uses my favorite grain, Quinoa.
If you are not familiar with quinoa (pronounced KEEN-wah) here are some facts about this wonderful grain.  Quinoa has a high nutritional value and provides all of the essential amino acids. It is not only high in protein, but high in iron, vitamin B3, vitamin B6 and phosphorus.  Quinoa is also gluten free. 
 
My Quinoa Black Bean Salad/Tacos are very healthy and easy to make.   This dish is delicious on its own as a salad or served in a soft shell taco, topped with avocado and salsa, if desired.  It can be served hot or cold.  It is great to pack for picnic lunches or to keep in the refrigerator for a quick lunch or dinner.​

Ingredients:

• 1 can (15 oz) organic black beans drained and rinsed
• 2 cups frozen corn, thawed 
• 1/2-pint grape tomatoes, sliced
• 1 red, orange or yellow bell pepper, diced
• ¼ cup diced green onions
• 2 cups cooked quinoa
• ½ bunch fresh cilantro or Italian parsley finely chopped
• ¼ cup extra virgin olive oil
• zest and juice of 1 lemon (Try also substituting lime)
• sea salt

 Directions:

1. In a large bowl, combine the black beans, corn, tomatoes, quinoa, bell pepper, cilantro or parsley and onion.
2. Whisk together the lemon and olive oil.
3. Pour on salad and toss to combine.  Season with salt.

Serving suggestions:

1. Serve as a salad
2. Serve in a soft taco shell topped with avocado and salsa
3. Serve in tortilla chips "scoops" 

Ingredients:

• 1 cup rolled oats 
• 1/2 cup raisins or dried cranberries
• 1/2 cup pumpkin puree
• ¼ cup ground flax seeds
•  ¼ cup pumpkin seeds
• ¼ cup maple syrup or raw honey
• 1/2 cup peanut butter (or any nut butter)
•  ½ tsp pumpkin pie spice
• 1/2 cup chocolate chips

Directions:

1. In a large bowl, add all of the ingredients and stir until evenly combined. The mixture should be a little sticky.  *Can also blend all together in a food processor.
2. Scoop a tablespoon of the mixture and roll into firmly packed balls.  
3. Store bites in an airtight container and keep refrigerated for up to a week.

For more healthy snack ideas, check out our Smart Snacking Guide