Click here for foods Hamm community members listed as their favorites.

 

Menu ideas for the first few weeks of school (contact Lauren or search the internet for recipes):

 

Salmon (teriyaki, sesame, miso, breaded, baked, poached)

Green vegetable (broccoli, green beans, spinach and garlic, peas, etc)

Green salad with cut apples and cherry tomatoes

Starch (rice, bread, potatoes, noodles, quinoa, couscous, etc)

Dessert

 

Meat dish, soup, or stew

Green vegetable: Spinach, broccoli, broccolini, green beans

Stuffed sweet pumpkins

Cornbread, biscuits, whole wheat bread

 

Mediterranean:

Cucumber, tomato, olive, feta salad

Pita bread

Greek shrimp with feta

Couscous, tabbouleh

Hummus

Falafel

Kebabs (shrimp, meat, veggie, tofu)

Grapes

 

Chinese:

Salad with Chinese noodles and mandarin oranges

Kung pao shrimp or Szechwan shrimp

Fried rice

Broccoli

Egg drop soup or wonton soup

 

Chili (some with meat, some vegetarian)

Cornbread, biscuits, bread, buns

Rice, corn, corn on the cob

Baked squash, peas, cauliflower

 

Tilapia

Sweet potatoes or squash

Bread, rice, buns

Salad, peas, green beans, broccoli

 

Taco or burrito makings

Salad

Pozole or tortilla soup

 

Homemade pizza (dough is easy to make) of all sorts

 

Hot pot:

Mushrooms, leeks, garlic, ginger, cilantro, fish, bok choy, lettuce, cabbage, tofu, noodles

 

Some recipe ideas from Revolution Foods:

SOUPS

 

 

 

TIP: Cut salt in half in recipes and replace with herbs or spice

 

 

Gazpacho

3 medium tomatoes, peeled and chopped (2-1/4 cups)

1/2 cup chopped yellow or green sweet pepper

2 green onions, thinly sliced (1/4 cup)

1 tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed

1 clove garlic, minced

1 5-1/2-ounce can reduced-sodium tomato juice

1/2 cup reduced-sodium chicken broth

1 tablespoon lemon juice

Dash freshly ground pepper

Several dashes bottled hot pepper sauce

Fresh basil leaves (optional)

1/8 teaspoon salt

 

Combine tomatoes, sweet pepper, green onions, basil, and garlic in a large mixing bowl. Stir in tomato juice, chicken broth, lemon juice, salt, pepper, and hot pepper sauce. Cover and chill in the refrigerator for 2 to 24 hours. To serve, ladle soup into chilled soup bowls or mugs. If desired, garnish with basil leaves.

Serves 4

 

Materials/Equipment Needed:

Knife and cutting board

Measuring spoons and cups

Mixing bowls

Mixing spoon

Ladle

Refrigerator

Source: www.bhg.com

 

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MAIN COURSES

 

 

TIPS: Use plain non-fat yogurt instead of sour cream; use lean beef instead of regular beef; use reduced fat cheese instead of regular cheese

 

 

Beef & Spinach Casserole

1 pound ground lean beef

15 ounces tomato sauce

1 cup non-fat yogurt

1 teaspoon dried thyme

3 1/2 cups bow tie pasta

10 ounces frozen spinach, thawed and drained

1 cup low fat mozzarella, shredded

Preheat the oven to 350 degrees F (175 degrees C). Bring a pan of water to a boil. Add the pasta, and cook until tender, about 8 minutes. Crumble ground beef into a skillet over medium-high heat. Cook, stirring constantly until evenly browned. Drain excess grease, and stir in the tomato sauce, non-fat yogurt and thyme. Place the cooked pasta into the bottom of a 2 quart casserole dish. Pour the ground beef mixture over the pasta. Cover with a layer of spinach. Top with shredded cheese. Bake for 30 minutes in the preheated oven, until heated through and lightly browned on the top.

Serves 6

 

Materials/Equipment Needed:

Stovetop and oven

Pot to boil water for pasta

Skillet

Cheese grater

Casserole dish or baking pan

Knife and cutting board

Measuring spoons and cups

Mixing bowls

Source: www.snacksby.com, Revolution Health

 

TIPS: Use veggie spray or non-stick plans when grilling/stir-frying; when using oil, use canola or olive; use reduced fat cheese instead of regular cheese; use whole grain flour instead of all-purpose flour

 

 

 

Chicken Quesadilla

Vegetable spray

1 tablespoon of canola oil

2 ounces 50% light cheddar cheese, grated

2 whole wheat flour tortillas

1/4 pound chicken breasts, cooked

 

Cut the chicken into small bite-size pieces. If the chicken is not already cooked, sautee it with a little pepper, first spraying the pan lightly with vegetable spray. Sautee until the chicken is cooked through and nicely browned. Grate the cheese - you should end up with about 1/2 cup. Spread the grated cheese evenly over the surface of one of the flour tortillas. Add the cooked chicken and cover with the remaining tortilla. Heat the oil in a fry pan over medium-high heat. Place the quesadilla in the hot oil. Fry for two minutes, flip the quesadilla and fry for two more minutes. Remove from pan onto a paper towel. Slice the quesadilla "pizza-style" for four snack-size pieces.

Serves 2

 

Materials/Equipment Needed:

Stovetop and oven

Skillet

Cheese grater

Knife and cutting board

Measuring spoons and cups

Source: www.snacksby.com, Revolution Health

 

TIPS: Cut salt in half in recipes and replace with herbs or spice; use lean beef instead of regular beef; when using oil, use canola or olive oil

 

 

Chili-Mac

1 pound macaroni

1 pound ground lean beef

3 tablespoons canola or olive oil

1 (28-oz) can tomatoes, undrained

1 quart tomato juice

2 cups chopped onions

3 cloves garlic

1 teaspoon salt

1 tablespoon chili powder

1 teaspoon ground cumin

1/2 teaspoon dried oregano

1/2 teaspoon pepper

1 bay leaf

1 (20-oz) can red kidney beans, drained

 

Cook pasta according to package directions; drain. In a large skillet, brown beef in oil, stirring frequently. Add undrained tomatoes, tomato juice, onions, garlic, salt and remaining seasonings. Cover and simmer for 45 minutes. Stir in kidney beans. Cook for an additional 30 minutes. Remove bay leaf. Meanwhile, gradually add cooked pasta to the chili. Serve in bowls.

Serves 4

 

Materials/Equipment Needed:

Stovetop and oven

Can opener

Pot to boil water for pasta

Skillet

Casserole dish or baking pan

Knife and cutting board

Measuring spoons and cups

Mixing bowls

Source: www.chefmom.com

 

TIPS: Cut salt in half in recipes and replace with herbs or spice; use lean beef instead of regular beef; use reduced fat cheese instead of regular cheese

 

 

Chili with No Green Stuff

1/2 lb lean (at least 80%) ground beef

2 cups red kidney beans (from 19-oz can), drained, rinsed

1 can (10 3/4 oz) low sodium condensed tomato soup

1 soup can water

1 tablespoon instant minced onion

2 to 3 teaspoons chili powder

Top with 50% reduced fat cheddar cheese

 

Cook beef in 2-quart saucepan over medium heat about 5 minutes, stirring occasionally, until brown; drain. Stir in remaining ingredients. Heat to boiling, stirring occasionally.

Serves 4

 

Materials/Equipment Needed:

Stovetop and oven

Can opener

Skillet

Knife and cutting board

Measuring spoons and cups

Mixing bowls

Source: www.bettycrocker.com

 

TIPS: When using oil, use canola or olive oil; cut salt in half in recipes and replace with herbs or spice; use whole grain flour instead of all-purpose flour; Use reduced fat cheese instead of regular cheese; Use plain non-fat yogurt instead of sour cream

 

 

Fresh Vegetable Burritos

1/4 cup chopped green onions

2 medium onions, finely chopped (1 cup)

1 cup red bell pepper, finely chopped

1 teaspoon canola oil

1 cup kidney beans, cooked and drained

1/4 cup salsa

2 teaspoon salt-free herb seasoning

6 whole wheat flour tortillas (8 inches in diameter)

1 large tomato, finely chopped (1 cup)

1/2 cup (2 ounces) shredded fat-free Mozzarella cheese

1 1/3 cups fat free plain yogurt

1 cup alfalfa sprouts

 

Heat oven to 350 degrees Fahrenheit. Cook onions and bell pepper in oil about 5 minutes, stirring frequently, until tender.

Place kidney beans, salsa and seasoning in blender or food processor. Cover and blend on high speed until well blended.

Spread each tortilla with one-sixth of the bean mixture; top each with one-sixth of the onions, bell pepper, tomato, cheese, yogurt and sprouts. Roll up tortillas; secure with toothpicks. Place on ungreased 13x9-inch pan. Bake 10 to 12 minutes or until hot and cheese is melted.

Serves 6.

 

Materials/Equipment Needed:

Stovetop and oven

Food processor or blender

Skillet

Cheese grater

Knife and cutting board

Measuring spoons and cups

Source: www.3aday.org

 

TIPS: Use lean beef instead of regular beef; use reduced fat cheese instead of regular cheese

 

 

Taco Salad

1/2 lb. lean ground beef

1 1/2 cups (6 oz.) shredded 50% light cheddar cheese, divided

1/2 cup salsa, divided

8 cups salad greens

1 cup chopped tomato

1 1/2cups black beans

 

Brown beef in large non-stick skillet; remove from heat. Stir in 1 cup shredded cheese and 1/4 cup salsa; mix until blended. Spoon onto serving platter. In a large bowl, toss together salad greens, tomatoes, black beans and remaining cheese and salsa. Spoon salad over meat mixture and serve.

Serves 4

 

Materials/Equipment Needed:

Oven

Can opener

Baking sheet

Knife and cutting board

Measuring spoons and cups

Mixing bowls

Source: www.3aday.org

 

TIP: Use low fat Russian or Thousand Island dressing instead of mayonnaise; use whole wheat instead of white; use reduced fat cheese instead of regular cheese

 

 

Tuna Melt

6 ounces sold white tuna packed in water, drained

1/3 cup chopped celery

1/4 cup chopped onion

1/4 cup low fat Russian or Thousand Island salad

dressing

2 whole-wheat English muffins, split

3 ounces 50% light cheddar cheese, grated

Black pepper to taste

 

Preheat broiler. Combine tuna, celery, onion and salad dressing. Season with salt and pepper. Toast English muffin halves. Place split-side-up on baking sheet and top each with 1/4 of tuna mixture. Broil 2-3 minutes or until heated through. Top with cheese and return to broiler until cheese is melted, about 1 minute longer.

Serves 2

 

Materials/Equipment Needed:

Oven or toaster

Can opener

Baking sheet

Knife and cutting board

Measuring spoons and cups

Mixing bowls

Source: www.3aday.org

 

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DESSERTS

 

 

TIP: Use whole grain flour instead of all-purpose flour

 

 

Banana-Oatmeal Cookies

1 large banana

1/2 cup butter

3/4 cup brown sugar

1 cup of oatmeal

1 cup whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

1/2 tsp salt

1/2 cup macadamia nuts

1 apple

 

Mash banana and mix with butter and brown sugar. In separate bowl mix dry ingredients and then mix them together. Add the nuts and apples last. Spoon onto greased cookie sheet and bake in oven at 325 degrees for 20 minutes or until golden brown.

 

Materials/Equipment Needed:

Stovetop and oven

Knife and cutting board

Measuring spoons and cups

Mixing bowls

Cookie sheet

Cooking spray

Mixer (optional)

Source: www.chefmom.com

 

TIP: Choose frozen yogurt, sherbet and sorbet instead of ice cream

 

 

 

Frozen Lemon/Lime Treat

2, 6 oz. lime all natural low fat yogurts

2, 6 oz. lemon all natural low fat yogurts

 

Place each yogurt in the freezer over night. Remove yogurts and serve. Yogurt will taste like a lemon or lime sorbet—yum!

 

Serves 4

 

Materials/Equipment Needed:

Freezer

 

Source: Revolution Foods

 

TIPS: Try more fruit desserts instead of cakes and cookies; Use whole grain flour instead of all-purpose flour

 

 

 

Sweet Banana Wrap

4 whole wheat flour (10”), all natural tortillas (no lard)

4 bananas (sliced)

1 cup organic corn flakes

4 tbsp. honey

4 tbsp. all natural cream cheese

 

Lay tortilla out flat. Spread one tbsp of cream cheese on tortilla. Spread one tbsp honey on tortilla. Place one sliced banana over cream cheese and honey. Sprinkle ¼ cup corn flakes over banana, cream cheese and honey. Roll up the tortillas tucking sides like you would a burrito.