Healthy Eating: No-Cook Recipes
http://edis.ifas.ufl.edu/ ( Publisher's URL )
Full Citation
Permanent Link: http://ufdc.ufl.edu/IR00000885/00001
 Material Information
Title: Healthy Eating: No-Cook Recipes
Series Title: Healthy Eating series
Abbreviated Title: No-Cook Recipes
Physical Description: Fact Sheet
Creator: Hillan, Jennifer
Minton, Emily
Publisher: University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication: Gainesville, Fla.
Publication Date: 2012
Spatial Coverage:
Abstract: "Try these quick, easy recipes for balanced, healthy meals. No cooking required!"
Acquisition: Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Diana Hagan.
Publication Status: Published
General Note: "Publication #FCS8693"
General Note: "ENAFS: Elder Nutrition and Food Safety."
General Note: Large Print.
General Note: "First published March 2004. Revised May 2012."
 Record Information
Source Institution: University of Florida Institutional Repository
Holding Location: University of Florida
Rights Management: All rights reserved by the submitter.
System ID: IR00000885:00001


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FCS8693 Healthy Eating: No-Cook Recipes1Jennifer Hillan and Emily Minton2 1. La versin en espaol de este documento es Alimentacin Saludable: Recetas que no requieren coccin (FCS8693-Span). This document is FCS8693, one in a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published in March 2004. Revised May 2012. This leaet was originally developed with funding from the Florida Department of Elder Aairs in partnership with state, county, and local agencies. Visit the EDIS website at http://edis.ifas.u.edu/. 2. Jennifer Hillan, MSH, RD, LD/N, former ENAFS nutrition educator/trainer, and Emily Minton, BS, former ENAFS program coordinator; Department of Family, Youth and Community Sciences; Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611. The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or aliations. U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A&M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Millie Ferrer-Chancy, Interim DeanTry these quick, easy recipes for balanced, healthy meals. No cooking required!Bean and Veggie SandwichRinse and mash canned white beans. Mix with low-fat plain yogurt. Add spices as desired (mustard, dill, parsley, garlic, onion, or pepper). Spread on whole-wheat bread or toast and top with romaine lettuce or spinach, as well as cucumber and tomato slices.Fresh Fruit SaladCut up one or more kinds of fresh or canned fruit such as pineapple, peaches, melon, ber ries, or bananas. Mix the fruit with low-fat vanilla yogurt, and top with chopped walnuts, pecans, or granola. Serve with a whole-grain English mun or bread.Tortilla WrapsLayer a tortilla (whole wheat is best) with sliced deli meat, low-fat cheese, onions, tomatoes, green leaf lettuce, and chunky salsa (optional). Fold one end of the tortilla over the lling, turn in the sides, roll up, and enjoy! Figure 1. Make a whole-wheat tortilla wrap with deli meat, low-fat cheese and vegetables for a quick meal that does not require any cooking. Credits: http://www.thinkstock.com


2Spicy Chicken SandwichMix leover cooked (or canned) shredded chicken with low-fat mayonnaise or low-fat plain yogurt. Add chopped celery, chopped bell pepper (green or red), and curry powder to taste. Serve on whole-grain bread with tomato slices and spinach leaves or romaine lettuce.Pumpkin Breakfast PuddingCombine vanilla-avored instant pudding mix, one cup low-fat milk, one cup pure pumpkin (canned or fresh), one teaspoon cinnamon, and one teaspoon vanilla. Pour over one cup granola and refrigerate overnight. For extra crunch, sprinkle granola on top just before eating. Southwestern Bean SaladDrain and combine one cup each of canned black beans and corn kernels. Mix with 1/2 cup salsa (may use diced tomatoes instead). Spoon onto salad greens and top with 1/4 cup shredded low-fat cheese. Garnish with a dollop of low-fat sour cream or low-fat plain yogurt, if desired. Serve with whole-grain crackers. Figure 2. A chicken salad sandwich on whole-wheat bread with spinach and tomato is a wholesome meal that does not require cooking. Credits: http://www.thinkstock.com