Looking for a fun dish to use some of those extra vegetables you have in the fridge? There are so many different ways that you can make this stir fry, so be sure to try them all!
Ingredients: Serves 4-6
Whole Grains 1 cup dry (choose one)
Brown rice
Noodles
Quinoa
Barley
Protein 1 pound (choose one)
Chicken breasts or thighs
Sirloin or flank steak
Extra firm tofu, drained and cut into 1-inch cubes
Vegetables 2 to 3 cups, sliced or chopped
Onion
Carrot
Broccoli
Snap Peas
Yellow Squash
Sauce: mix all ingredients together in a small bowl (choose one below)
Spicy Soy Sauce
3 tablespoons low-sodium soy sauce
1 tablespoon water
1 tablespoon brown sugar
1 tablespoon cornstarch
1 teaspoon jalaneño, minced
1 teaspoon ground ginger
Teriyaki Sauce
3 tablespoons low-sodium soy sauce
1 tablespoon honey or brown sugar
1 tablespoon cornstarch
1 teaspoon ground ginger
1 teaspoon garlic powder
Instructions:
Wash hands with soap and warm water.
Cook the grains according to the package instructions.
If using chicken or steak, trim it and cut into cubes or thin slices. Season with salt and pepper to taste.
In a large pan, heat 1 tablespoon of oil on medium high. If using chicken or steak, add it now and cook until golden brown and cooked through. Transfer to a plate.
If using canned veggies, rinse thoroughly in a colander. If using frozen veggies, be sure to thaw before adding in step 6.
Add the harder veggies (like onion, fresh carrots, and fresh broccoli) first. As they begin to soften, add softer veggies (like squash) and tofu, if using, Cook for 3-5 more minutes or until veggies are tender.
Prepare the sauce in a separate, small bowl.
Add the sauce and meat to the vegetables. Over medium heat, cook until the sauce has thickened enough to coat the spatula.
Need a light snack to keep you going throughout the day? We’ve got you covered. This trail mix is just the thing that can keep you going until lunch or dinner!
Ingredients: Serves 4-6
2 1/4 cup corn squares cereal
2/3 cup chopped walnuts
2/3 cup raisins
2/3 cup mini pretzels
2/3 cup semisweet chocolate chips
Instructions:
Wash hands with soap and warm water.
Combine corn squares, walnuts, raisins, pretzels, and chocolate chips in a medium bowl.
Using a spoon, mix together the ingredients.
Serve! If eating later, place trail mix into an airtight container and store at room temperature for up to a week.
January’s cold weather is the perfect time of year for a delicious bowl of soup! You can make your own by following along here with the first recipe on our 2025 calendar or by watching the video below!
Ingredients: Serves 4-6
Whole Grains 1 1/2 cups cooked (choose one)
Brown rice
Whole wheat pasta
Barley or quinoa
Couscous
Vegetables up to 2 cups, chopped (mix and match any vegetable)
Tomatoes
Onions
Carrots
Leafy greens (spinach, kale, cabbage)
Bell peppers
Split Peas 1 cup, cooked
Protein 1 pound (cut into bite-sized pieces, if desired)
Other beans or lentils (cooked or canned, drained, and rinsed)
Beef (shoulder, round, brisket, or ground)
Chicken or turkey (leg or thigh; boneless, skinless)
Pork (shoulder, butt)
Liquid 4 cups (choose one)
Water
Low-sodium broth (chicken, beef, or vegetable)
Low-sodium tomato juice
Instructions:
Wash hands with soap and water.
If using grains, cook according to package directions.
If using meat, heat 1 tablespoon oil in a pot on medium-high. Sauté the meat until lightly browned. If not using meat and using split peas or any other bean or lentils instead, skip this step.
If using canned vegetables, add to a colander and rinse thoroughly.
Add the vegetables. Lower the heat and sauté for 5 minutes. If you use frozen, canned or thawed vegetables, skip this step and add the vegetables in step 6.
Add the liquid and frozen/canned vegetables (if using) and boil. Let cook for 25-30 minutes. Stir occasionally.
Turn off the heat. Add the cooked grain.
If using cooked beans/lentils, add them to the soup mixture. Mix well and serve warm.
What do you think of when you hear the word ‘spinach’? Maybe you remember that mushy green stuff on your plate from when you were a kid. Or maybe you think of Popeye getting his strong muscles after eating it. Whatever comes to mind, it may be time to try it again!
Spinach is a healthy, leafy green vegetable that can be used in many ways and is packed with a powerful nutritional punch. You eat it raw in a salad, mix it into eggs, or add frozen spinach to a smoothie. There is something for everyone! Spinach is in season from November through May, so there is plenty of time to give it a try [1]!
Will spinach really give me strong muscles?
While Popeye made spinach seem like the secret to big muscles, that idea is a bit of stretch. Spinach is not high in protein, so the short answer is no; spinach alone will not give you strong muscles. However, spinach is packed with important vitamins and minerals [2], making it a super healthy choice! You can pair it with protein-rich foods such as chicken, eggs, and many others!
Just one cup of spinach provides all the vitamin K you need daily! Vitamin K is important for blood clotting, keeps your bones strong, and may have positive effects on heart health [3].
Vitamin C is a powerful antioxidant that strengthens your immune system, helps wounds heal, and prevents chronic diseases [4].
Vitamin A supports healthy vision and helps with growth and development [5].
Folate is very important for moms to consume in the early stages of pregnancy to prevent birth defects [6].
Selection
When choosing spinach, look for a dark green color and avoid yellowing or wilting leaves [2].
You may also see baby spinach or mature spinach at the grocery store. Both are nutritious but differ in taste and texture. Baby spinach is harvested earlier, so it has a milder taste and texture, making it great for eating raw in a salad. Mature spinach has a stronger flavor and firmer texture, which works well in cooking. When deciding which type to pick, consider what you plan to use it for [2].
Cleaning and Storing
Store spinach in the refrigerator, unwashed. It can be stored for 3-5 days or until it shows signs of decay like yellowing or sliminess [2].
To clean spinach, fill a large bowl with water and place your spinach in the bowl. Swish the spinach in the water to help remove dirt from the leaves. Do not let the spinach soak; it may wilt and lose nutritional value. After thoroughly washing your spinach, lift it out of the water and dry it well using a salad spinner or clean towel [2].
Spinach is a great vegetable to add to a frittata.
Are you feeling more inspired to start including spinach in your diet? Check out our blog and recipe pages to learn more about seasonal vegetables and how to use them!
