Grow your own food at home and minimize food waste with recipes that get better as you add different varieties of ingredients to them. Squash, leafy greens, berries, tomatoes and potatoes can all be grown and enjoyed at home and soups are a great way to use up less than crisp vegetables to avoid wasting food.
Dig into a featured family meal of Creamy Crookneck Squash with Arugula Wraps with Chicken-Pasta Salad with Blueberries and Green Tea Smoothie.
CREAMY CROOKNECK SQUASH WITH ARUGULA WRAPS
Number of servings: 8
Total preparation time: less than 15 minutes
Actual cooking time: less than 15 minutes
INGREDIENTS:
3 medium crookneck squash (summer squash), diced
1 cup of canned diced tomatoes with mild green chilies
3/4 cup low-fat cream cheese
1/2 cup finely shredded cheddar cheese
8 whole-wheat tortillas
4 cups arugula
Salt and pepper to taste
PREPARATION:
1. Add the diced crookneck squash to a microwave safe dish and season with salt and pepper to taste. Cover with plastic wrap and microwave for 4 to 6 minutes on high, or until tender. Stir every 2 minutes. Drain any liquid from the bowl.
2. Mix in the cream cheese and cheddar cheese and stir until the cheese is smooth and blended into the squash.
3. Drain the liquid from the canned tomatoes and stir into the bowl.
4. Spoon the mixture onto whole-wheat tortillas and top with arugula.
5. Roll the tortilla up into a wrap and serve.
COOK’S NOTES:
The squash, vegetable and cheese mixture also makes for a delicious and healthy dip or tostada topping if you do not want to “package” in a wrap.
Source: Dairy Council of California
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CHICKEN-PASTA SALAD WITH BLUEBERRIES
Number of servings: 6
Total preparation time: less than 15 minutes
Actual cooking time: 45 minutes
INGREDIENTS:
1 (9-ounce) package frozen French cut green Beans, thawed
3 cups shredded cooked chicken breast (about 1 1/2 pounds), skinned and boned
3 cups cooked fusilli (spiral-shaped pasta), cooked without salt or fat
1 cup fresh blueberries
3/4 cup thinly sliced celery
1/4 cup thinly sliced green onions
2 tablespoons finely chopped fresh oregano
1/2 cup plus 2 tablespoons plain low-fat yogurt
1/4 cup plus 1 tablespoons reduced-calorie mayonnaise
3 tablespoons blueberry vinegar
1/2 teaspoon salt
1/2 teaspoon coarsley ground pepper
Lettuce leaves (optional)
PREPARATION:
Place green beans between paper towels, and squeeze until barely moist. Combine green beans and next 6 ingredients in large bowl.
Combine yogurt and next 4 ingredients in a bowl; stir well.
Pour over chicken mixture; toss gently.
Cover and chill 2 hours. Serve on a lettuce-lined serving plate, if desired.
Source: Dairy Council of California
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GREEN TEA SMOOTHIES
Number of servings: 4
Total preparation time: less than 15 minutes
Actual cooking time: No cooking required
INGREDIENTS:
1/2 cup green Tea, steeped for 4 minutes and cooled.
1 cup of fat-free vanilla frozen Yogurt
1 cup 1 percent low-fat Milk
1 1/2 cups Ice
2 teaspoons Lemon juice
PREPARATION:
Mix and drink.
Source: MM User
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"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org
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