Each month, our clients receive a nutrition education handout along with their meal. The goal of these handouts is to improve your nutrition knowledge and empower you to make the best dietary choices for yourself. It's important for everyone to adopt healthy eating habits and to understand the essential nutrients and their dietary requirements. The information clients received this month is included below.
Click here for a handout in both English and Spanish.
Easy-to-Fix Recipes!
Cooking for one is hard! It takes the same amount of time to cook for one person as it does for four people. However, many people would choose to order out rather than cook for themselves because of the fear of making food waste. Below are three single-serving recipes and one that can be used to feed four or frozen for later.
Easy Pea-sy Broccoli Alfredo
Serves: 1
Ingredients
- 1/3 cup frozen broccoli florets
- 1/3 cup frozen peas
- 2 oz pasta
- 1/2 teaspoon minced garlic
- Vegetable oil, for cooking
- Iodized salt
Directions
- Bring salted water to a boil and add pasta, cook to preference.
- In a saucepan, combine the remaining ingredients and cook until broccoli is bright green.
- Add to blender with some pasta water and blend to desired consistency, season to taste.
- Combine drained pasta and sauce.
3 Ingredient Pasta
Serves: 1
Ingredients
- 2 oz of Spaghetti noodles
- 1/3 cup of canned diced tomatoes
- 1/2 tbsp Vegetable Oil
- Iodized salt and pepper to taste
Directions
- Bring salted water to a boil, add pasta, and cook until al dente or to preference.
- As the pasta cooks, add canned tomatoes to a saucepan with the vegetable oil on high heat, then simmer.
- Add drained pasta to the sauce.
- Top with pepper.
Mug Cake
Serves: 1
Ingredients
- 1/4 cup flour
- 1/4 cup milk
- 2 tablespoons sugar
- 1/4 teaspoon baking soda
- 1/8 teaspoon salt
Directions
- Mix all ingredients until smooth.
- Use a 14 oz microwave-safe mug and cook on high for 70 seconds.
Recetas Para Una Persona
¡Cocinando por una persona es super difícil! Se toma el mismo tiempo necesario para cocinar por mas personas y también es difícil comprar ingredientes en pequeñas cantidades. Por esto aves se siente que es mas fácil ir a comprar comidas botana o comida ya preparada. Aquí les damos tres recetas para una persona.
Pasta Alfredo
Servidas: 1
Ingredientes
- 1/3 taza de brócoli congelado
- 1/3 taza de chicharos congelados
- 2 oz pasta
- 1/2 cucharadita de ajo en raja
- Aceite vegetal
- Sal yodada
Instrucciones
- Hierva el agua salada y agregue la pasta.
- En una charola, cocine los otros ingredientes hasta que el brócoli cambie a verde brillante y vierta la mezcla en una licuadora hasta obtener el gusto deseado.
- Combine la mezcla con la pasta escurrida.
Pasta de Tres Ingredientes
Servidas: 1
Ingredientes
- 2 oz pasta
- 1/3 taza de tomates en cubo
- 1/2 cucharada de aceite vegetal
- Sal y pimienta
Instrucciones
- Hierva agua salada y agregue la pasta. Cocine a su preferencia.
- En una cacerola, cocine los tomates enlatados con aceite vegetal a fuego alto.
- Agregue la pasta escurrida a la salsa. Agrega la pimienta.
Pastel de Taza
Servidas: 1
Ingredientes
- 1/4 taza de harina
- 1/4 taza de leche
- 2 cucharadas de azúcar
- 1/4 cucharaditas de bicarbonato
- 1/8 cucharadita de sal
Instrucciones
- Mezcle todo los ingredientes y agréguelo a una taza de 14 oz para microondas
- Cocine en alto por 70 segundos.