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Red, White, & Blue Independence Day Recipes

We encourage Everyone to be Very Careful this weekend. Observe Social Distancing, Wear masks, and Wash your hands frequently with soap and water. Stay at home and Celebrate 4th July but stay vigilant - Covid-19 doesn't take a holiday.

Meal #1


Southwest Corn, Black Bean Salad


25 mins




3 large ears of corn, husked

⅓ cup pine nuts

¼ cup lime juice

2 tablespoons extra-virgin olive oil

¼ cup chopped fresh cilantro

½ teaspoon salt

Freshly ground pepper, to taste

2 15-ounce cans black beans, rinsed

1 large tomato, diced

½ cup minced red onion

2 cups shredded red cabbage, (see Tip)


Instructions Checklist

Step 1 Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.

Step 2 Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.

Step 3 Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.


Make Ahead Tip: Cover and refrigerate for up to 1 day.

Tip: Convenient preshredded cabbage can be purchased, in bags, in the produce section of most supermarkets.

Nutrition Facts

Serving Size: 2 Cups

Per Serving:

415 calories; 16.5 g total fat; 2 g saturated fat; 480 mg sodium. 1112 mg potassium; 57.5 g carbohydrates; 14.5 g fiber; 16 g sugar; 16 g protein; 1175 IU vitamin a iu; 46 mg vitamin c; 165 mcg folate; 104 mg calcium; 5 mg iron; 73 mg magnesium;


Crispy Potatoes with Spicy Tomato Sauce

This recipe is inspired by our love of the Spanish tapa Patatas Bravas--crispy bites of potatoes sometimes served with a spicy tomato sauce. If you're not in the mood for a spicy sauce, just add a tiny pinch of crushed red pepper or omit it altogether. The recipe makes lots of the zesty, lycopene-rich sauce--any leftover sauce will hold well for a few days. Try it in an omelet or as a sandwich spread.


40 mins

Servings: 4


1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided

6 cloves garlic, minced

1 15-ounce can crushed tomatoes, preferably fire-roasted

1/2 teaspoon smoked paprika (see Note), optional

½ teaspoon crushed red pepper

½ teaspoon salt, divided

1 ½ pounds new or baby potatoes, scrubbed and cut into 3/4- to 1-inch cubes

¼ teaspoon freshly ground pepper


Instructions Checklist

Step 1 Heat 1 teaspoon oil in a medium saucepan over medium heat. Add garlic and cook, stirring, for 1 minute. Add tomatoes, paprika, crushed red pepper and 1/4 teaspoon salt. Adjust heat so the sauce is simmering and cook, stirring occasionally, until thickened to the consistency of ketchup, 16 to 20 minutes.

Step 2 Meanwhile, toss potatoes, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add the potatoes and toss to coat. Cook, stirring frequently, until the potatoes are dark golden brown and tender, 15 to 20 minutes. Serve the potatoes with the sauce for dipping.


Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 1 week.

Note: Smoked paprika is made from smoke-dried red peppers and adds earthy, smoky flavor. It can be used in many types of savory dishes. Look for different types of paprika at some large supermarkets or at tienda.com or penzeys.com.

Nutrition Facts

Serving Size: About 3/4 Cup Potatoes & 2 Tablespoons Sauce

Per Serving:

212 calories; 7.8 g total fat; 1.1 g saturated fat; 297 mg sodium. 873 mg potassium; 33 g carbohydrates; 3.9 g fiber; 4 g sugar; 4.3 g protein; 144 IU


Mini Berry Cream Pies

Try this Mini Berry Cream Pies recipe the next time you want to whip up a quick healthy dessert. For this red-white-and-blue dessert, frozen mini phyllo cups work the best. Keep them nestled in their tray for easy transport to a picnic or potluck.



¼ cup whipping cream

2 teaspoons sugar

¼ cup nonfat vanilla Greek yogurt

15 frozen mini phyllo cups (1.9-ounce package)

15 fresh blueberries

5 fresh raspberries


Step 1 Beat cream in a small bowl until soft peaks form. Add sugar; beat until stiff. Fold in yogurt. Divide the yogurt cream among phyllo cups, keeping the cups in their plastic tray. Top each with 1 blueberry and 1 raspberry. Serve immediately, or chill for up to 4 hours.


Make Ahead Tip: Chill for up to 4 hours.

Nutrition Facts

Serving Size: 1 Pie

Per Serving:

33 calories; 2 g total fat; 0.9 g saturated fat; 5 mg cholesterol; 11 mg sodium. 7 mg potassium; 3.4 g carbohydrates; 0.2 g fiber; 1 g sugar; 1 g protein; 60 IU vitamin a iu; 1 mg vitamin c; 1 mcg folate; 8 mg calcium; 1 mg magnesium; 1 g added sugar;


Chocolate-Banana Grahams

Healthy version of Smores

Recipe Summary


5 mins




1 square graham cracker or gluten free , broken into 2 rectangles

1/2 teaspoon Nutella or other chocolate-hazelnut spread, divided

2 slices banana, about 2 inches long

½ teaspoon sweetened shredded coconut, toasted if desired, divided


Instructions Checklist

Step 1 Spread each graham cracker piece with 1/4 teaspoon Nutella and top with a slice of banana and a sprinkling of coconut.

Nutrition Facts

Serving Size: 2 Pieces

Per Serving:

72 calories; 2.1 g total fat; 0.4 g saturated fat; 36 mg sodium. 96 mg potassium; 13 g carbohydrates; 1 g fiber; 7 g sugar; 0.9 g protein; 15 IU vitamin a iu; 2 mg vitamin c; 15 mcg folate; 7 mg calcium; 9 mg magnesium; 4 g added sugar;

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