Author: AIPM

Ingredients

*  1 cup kale or spinach

*  1 banana, medium

*  1 cup low-fat milk  (or optional coconut milk or almond milk)

*  1 cup plain yogurt

*  1 apple, medium  (cored and sliced)

*  1 cup frozen fruit (all one fruit or a combination of mixed frozen fruits)

*  1 tablespoon flax seeds (optional)

*  1 tablespoon chia seeds (optional)

Directions

1.  In a blender, blend the kale or spinach and the liquid of your choice.

2.  Add in the rest of the ingredients, blending after each item.

3.  Serve and enjoy, cold.

4.  Reserve the leftover smoothie in the refrigerator to drink later in the day or the next day.

Nutrition information: 299 calories, 4g total fat, 2g saturated fat, 156 mg sodium, 56 g carbohydrates, 7g fiber, 13 g protein

Ingredients

*  10 ounces frozen broccoli

*  2 cans stewed tomatoes, low sodium (about 30 oz)

*  1 cup brown rice (cooked)

*  1 can white beans (15 ounces, rinsed and drained)

*  Pepper (to taste)

*  Oregano, basil, or hot pepper (other spices to taste, optional)

Directions

1.  Combine stewed tomatoes and frozen broccoli in a medium pot over medium-high heat.

2.  Cook 10 to 20 minutes, stirring occasionally until they are soft but firm.

3.  Add the cooked rice, rinsed and drained beans, and seasonings.

4.  Cook until heated through.

Nutritional Information: Servings 4

Per serving. 276 calories, 1 g total fat, 0 g saturated fat, 724 mg sodium, 55 g carbohydrates, 12 g dietary fiber, 16 g protein.

Ingredients

1/2 cup corn (fresh cooked or frozen)

1 can black beans (15 ounce, drained and rinsed)

1 cup tomatoes (fresh, diced)

1/2 cup onion (diced)

1/2 cup green pepper (diced)

2 tablespoons lime juice

2 garlic cloves (finely chopped)

1/2 cup Picante sauce

Directions

1.  Combine all ingredients in a large bowl. Chill until serving time.

2.  Drain before serving.

3.  Serve with low-fat baked tortilla chips or fresh vegetables.

Nutrition Facts: 8 servings, Calories 95, Total fat 0g, Saturated fat 0g, Sodium 236mg, Total carbohydrates 19g, Fiber 6g, Protein 5g.

Source: U.S. Department of Agriculture

To introduce a new vegetable, try serving it with something you already enjoy. Pairing Brussels sprouts with potatoes and chicken is a good way to try them out.

Ingredients

3 cups Brussels sprouts (fresh or frozen halved vertically, about 3/4 pound)

4 small red potatoes (cut into chunks)

1/2 cup chopped onion

2 cloves garlic (minced)

2 tablespoons olive oil

1/4 teaspoon salt

1/8 teaspoon pepper

1/2 cup non-fat ricotta cheese (or cottage cheese)

1/4 cup Part-skim mozzarella cheese (shredded)

2 tablespoons nonfat milk

1 pound boneless chicken breast (4 portions)

2 tablespoons fresh rosemary sprigs and pomegranate seeds

Directions

1.  Preheat oven to 325 degrees Fahrenheit.

2.  In a 2-quart baking dish coated with cooking spray, toss Brussels sprouts, potatoes, onion and garlic with 1 tablespoon olive oil, salt and pepper.

3.  In a small bowl, mix cheese with milk.

4.  Coat chicken breasts with remaining olive oil.

5.  Nest chicken among vegetables in baking dish.

6.  Top with cheese mix.

7.  Cover with foil and bake for 40-45 minutes or until chicken is done. Optional: Garnish with fresh rosemary and pomegranate seeds.

Nutrition per serving: Servings 4. Calories 400; Total Fat 12 g; Saturated Fat 3 g; Sodium 370 mg; Total Carbohydrate 40 g; Dietary Fiber 6 g; Protein 35 g

Source: Produce for Better Health Foundation