Download Printable PDF Salad & Salad Dressing Serves 10 Ingredients •Three 8-ounce heads of lettuce •One pint cherry tomatoes •4 ounces shredded carrot •4 ounces shredded red cabbage •One 8-ounce
Gazpacho 4 – 6 servings Ingredients 2 pounds ripe Roma tomatoes, halved and cored* 1 small cucumber, peeled and seeded* 1 medium green bell pepper, cored and seeded 1/2 small red onion, peeled 2 small
These patties come together in about 30 minutes and are perfect as the main course. They freeze exceptionally well so it’s ideal for large batch cooking. Lentil Patties 3/4 Cup
This recipe is so easy and versatile! Perfect for a quick meal at any time of the day; customize it to what ever you and your family like. Easy Quinoa
Ingredients For the soup: 1.5 cups red lentils (uncooked) 3 cups vegetable broth (or half water, half broth) 2 cups diced tomatoes 1 cup onion (diced) 1 cup spinach and/or kale,
Ingredients: § 2 cups kidney beans (prep below)§ 1 ½ cup tomato juice§ 1 cup uncooked buckwheat or quinoa, thoroughly rinsed and drained§ 2 Tbs. olive oil§ 2 cups chopped onion§ 6 – 8 large garlic
With the coming of cooler weather, soup is an easy and comforting meal that nourishes both our bodies and spirit. Here are the components that can be mixed and matched
Skillet granola might be one of the easiest things to make that is SO delicious. Customize it however you and your family like. Enjoy it plain, as cereal with milk,
Ingredients Large onion, chopped 10 garlic cloves 2 carrots, chopped 3 celery stalks, chopped Dried lentils Tomato paste Cumin Salt & pepper Balsamic vinegar Olive oil Preparation Cover the lentils
Black eyed peas are a tasty and often overlooked ingredient that are easy to prepare and highly nutritious. This recipe is easily adaptable to your family’s needs and preferences. Black
This is a super quick recipe that will get almost anyone to eat green beans! Add in your favorite herbs or spices to give it your own flair. Roasted Green
Ingredients: § 2 cups kidney beans (prep below)§ 1 ½ cup tomato juice§ 1 cup uncooked buckwheat or quinoa, thoroughly rinsed and drained§ 2 Tbs. olive oil§ 2 cups chopped onion§ 6 – 8 large garlic
With the coming of cooler weather, soup is an easy and comforting meal that nourishes both our bodies and spirit. Here are the components that can be mixed and matched
This week we have two extremely easy and delicious recipes using chickpeas (also called garbanzo beans). Chickpea Salad This is an excellent meal for lunch served on a wrap, bread,
Sheet pan meals are so easy and this on is no exception. Put into a tortilla or you can serve over lentils or rice. Sheet Pan Fajitas Ingredients: 2 Peppers
This recipe highlights broccoli. Baby broccoli is especially tender but you can use any type of broccoli – just cut it into bite size florets. Here is it served over
This recipe is fantastic for having something really nourishing on hand that goes with just about anything. Keep it in your fridge and add to a whole host of dishes.
This recipe is both incredibly easy but also endlessly customizable. This recipe is both incredibly easy but also endlessly customizable. Traditional Borscht 1 Lb ground turkey (Also delicious in this
This recipe come together in about 15 minutes! This is a fantastic side dish or pile it on top of a slice of toasted bread smeared with hummus or avocado
These little squashes are so tasty and easy to cook. No need to peel, the skin is very tender and edible. Pair with rice or quinoa for a quick and
This stew combines sweet and savory with a delightful spice blend. Serve over rice or quinoa for a quick and delicious dinner! Moroccan Chicken and Pumpkin Stew 1 lb Diced
Sheet meals can’t be beat when your in a time crunch. This recipe comes together in about 30 minutes from start to on the table! Sweet Potato Sheet Dinner Ingredients:
This heat wave can make cooking a challenge. This recipe uses the oven but if you make a large batch it freezes well for future meals. This recipe has a
This delicious recipe takes about 30 minutes and can be made into the main dish. Not only does it highlight okra but it uses tomatoes that are in abundance right
This might be the easiest recipe ever! A wonderful way to use the beautiful tomatoes in season right now and extremely quick. Perfect as a snack or side dish. Parmesan
This is a fun way to use up zucchini (yellow squash will work too)! Use any combination of spices your family likes for this delicious side dish. Cheesy Zucchini Tots
It’s July in southern Indiana and it’s HOT, y’all. The perfect time for crisp, refreshing cucumbers! This recipe is perfect when you don’t want to heat up your house with
Pancakes are ubiquitous for breakfast but have you tried savory pancakes filled with delicious veggies? They are a wonderful addition to any meal but also versatile enough to be the
This recipe is super easy and endlessly customizable; use whatever protein or veggies you have in your fridge. A quick and easy dish that can be served any time of
This is a favorite go-to quick and delicious dinner, using ingredients I’ve made ahead of time to throw together a casserole! Ingredients Whole grain tortillas Grated cheddar and/or jack cheese
This recipe is perfect at the end of a busy day if you have a hodge-podge of veggies to use up. Fresh or frozen will work. Serve as a side
With the coming of cooler weather, soup is an easy and comforting meal that nourishes both our bodies and spirit. Here are the components that can be mixed and matched
Pumpkin season is officially here! Pumpkins are one of those foods that can take on sweet or savory dishes. Here we’ve transformed it into a beautiful side dish that could
This recipe takes advantage of the abundance of butternut squash available right now. Butternut Squash Soup 1 Medium butternut squash peeled and chopped up 1 Large onion About 4 cups
This recipe is super easy and goes well with just about any main dish. It’s also great as a quick and healthy snack – try pairing it with a simple
The late days of summer can mean an influx of zucchini whether gifted, found inexpensive at a farmers market/grocery store, or from your own garden. Zucchini is endlessly diverse in
This recipe is easy to make and endlessly customizable to accommodate your family’s taste. This soup is a nutrient dense meal that is also extremely inexpensive! Cabbage Soup 6 Cups
This is a delicious recipe that comes together quickly and can be easily modified to add in extra veggies. If you like onion rings – this is the recipe for
Here is a recipe that uses delightful fresh herbs that are abundant right now alongside creamy potatoes. This mayo free recipe is wonderful for an outdoor picnic! (All of these
Cabbage rolls are an extremely versatile dish that can utilize a number of seasonal items. Here are two ways to enjoy this tasty meal. Traditional Cabbage Rolls 1 lb ground
Sunbutter might be an unfamiliar ingredient to you and your family but it is quite tasty! It’s extremely similar to peanut butter but is usually less sweet. This recipe can
In this recipe we will be revitalizing the packaged bread contained in the meal boxes. This is 2 generous servings. 2 Packets of Wheat Snack Bread* 1 Packet Cinnamon Bun*
Huevos Rancheros *This is recipe is a generous serving for one. Ingredients: 2 eggs 1/3 cup refried beans 2 corn tortillas 4 tablespoons oil or butter 2 tablespoons salsa Toppings
Quick Sautéed Cabbage Cabbage is currently in season and is a wonderful addition to any meal. It is extremely nutritious and high in fiber. If you haven’t tried cabbage in
Ingredients Large onion 10 garlic cloves Handful of flat parsley 2 medium zucchinis 2 carrots 3 celery stalks Cooked beans or a can of red, brown or white beans Large
I was asked to share a recipe for borscht, while we were discussing uses of beets, at a cooking class today. Here it is! Ingredients 1⁄4 cup vegetable oil 1 large
We all want to spend our food dollars wisely! We all desire a fridge and pantry replete with beans, grains, dairy, meats, pastas and produce that will be efficiently and
Find one day per week for 90-minutes of food prep You’ll enjoy these benefits Preparing foundation meal ingredients ahead will allow you to put together a dinner quickly with already
Urban Seeds had the pleasure of tabling at the recent Lincoln School community healthy fair and back-to-school-night event. Fulfilling our mission to increase access to nourishing food within our community,
Grains, Breads, Starches Pasta: whole grain products Yams Rice: brown, jasmine, wild, basmati; choose whole grain, avoid instant and quick-cook rice Beans & lentils: all kinds; dried or canned, low or
Mindfulness: “Non-judgmental awareness of what is happening in the present moment”; “a place of observation” Start with shopping Mindfulness around shopping and the environment What type of food is affordable?
Ingredients: 1bunch each of chard, kale, or spinach washed, stemmed, and chopped into strips 6 cloves of garlic, chopped Coconut oil Pinch of salt Preparation: Heat the coconut oil on
Cabbage rolls are an extremely versatile dish that can utilize a number of seasonal items. Here are two ways to enjoy this tasty meal. Traditional Cabbage Rolls 1 lb ground
This treat is truly delicious — not too sweet and quite nutritious! Ingredients: ¾ C Raw Almonds ½ C gluten free oats ½ C Vegan Mini Dark Chocolate Chips divided 10 Pitted Medjool Dates soaked hot water for 10
This gluten-free, vegan bread was enjoyed at our recent Trauma Informed Nutrition Care training. I promised to share the recipe… Ingredients: 1 C sunflower seeds ½ C flax seeds ½
Urban Seeds had the pleasure of tabling at the recent Lincoln School community healthy fair and back-to-school-night event. Fulfilling our mission to increase access to nourishing food within our community,
This recipe can be used with any mushrooms you have. Shiitake mushrooms are extremely hearty and can be a great meat replacement or as a delicious side dish for your
Here is a delicious recipe that uses plain Greek yogurt in place of milk used in traditional recipes. Greek yogurt is higher in protein and a good source of calcium.
If you picked up the 10 day Grab and Go meal boxes given out by EVSC in partnership with AmeriQual, the kids in your home may be getting a bit
This delightful recipe comes together in minutes and is delicious on bread, muffins, biscuits, cornbread, pancakes, or anything else you can think to slather it on! Honey Cinnamon Butter Ingredients:
Strawberries are currently in season, but this recipe is great any time you want something a little different! 1 lb Strawberries 1 Mango 1 Jalapeno (or 1/2 of a bell
All you need is almonds and salt, and a food processor! Spread almonds onto a cookie sheet lined with parchment paper. Toast in a preheated 350 degree oven for 13
At a recent cooking class, I was asked about ethnic cooking and how to know what spices should be on hand…I certainly did not have a comprehensive answer so I
Roasted beet hummus wrapped in lettuce or romaine leavesServes 6, as an appetizer Ingredients• 1 pound roasted beets, chunked• 1 15-ounce can chickpeas• 3 cloves garlic (less or more, to
At a recent cooking class, I was asked about ethnic cooking and how to know what spices should be on hand…I certainly did not have a comprehensive answer so I
Zucchini is currently in season and can be used in a whole host of dishes. Here we are adding it to a dessert for a delightfully moist but not too
The days are starting to get shorter and it’s finally cooler in the mornings, fall is here! This recipe will start anyone’s day off right but tell the kids in
Peach season is here! Peaches are lovely all on their own but if you’re looking for something quick, easy, and different to do with them try this. Grilled Peaches 2 Peaches,
These muffing use the beautiful blueberries coming into season right now and they come together extremely quickly. They are a delicious breakfast or snack! Blueberry Oatmeal Muffins 2/3 Cup All
Prep: 15 minutes; Cook: 1 hour, 10 minutes; Servings: 10 Ingredients ½ cup butter, melted 1 tablespoon butter for the pan 2 eggs, beaten 2 cups milk ¾ cup flour
Apples are lovely and plentiful right now! Apple crisp really brings fall into your home. This recipe is great for breakfast with less sugar and some add-ins that boost the
If you are receiving the dairy boxes supplied to our community by Feed Evansville you may be unfamiliar with the plain Greek yogurt contained in the box. Greek yogurt is thicker than
Skillet granola might be one of the easiest things to make that is SO delicious. Customize it however you and your family like. Enjoy it plain, as cereal with milk,
Ingredients:¾ cup sweet-cream butter, softened1 ½ cup cane sugar2 eggs1 ½ cup mashed very ripe bananas1 tsp vanilla2 cp flour1 tsp baking soda½ cup organic, whole-milk vanilla yogurt½ cup chopped
This treat is truly delicious — not too sweet and quite nutritious! Ingredients: ¾ C Raw Almonds ½ C gluten free oats ½ C Vegan Mini Dark Chocolate Chips divided 10 Pitted Medjool Dates soaked hot water for 10
Ingredients Dark chocolate chips Coconut oil Toasted pumpkin seeds (no oil needed; place in a non-stick pan on medium heat, keep stirring as they brown and pop) Tart dried dark
