STIR FRY VEGETABLES AND BEEF

Ingredients:

1/2 teaspoon ground ginger
1/8 teaspoon garlic powder
1 teaspoon soy sauce
1/3 cup water
1 cup sliced carrots
2 cups broccoli
1 chopped bell pepper
1 chopped onion
1 package fresh mushrooms, sliced
2 Tablespoons oil
8 ounces sliced beef

Instructions: 1. Wash hands and any cooking surface. 2. Mix spices, soy sauce and water; set aside. 3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers. 4. Heat oil in large frying pan and add meat when oil is hot; stir until brown. 5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook until onions are translucent (and slightly longer depending on how soft you want your carrots). Add mushrooms and broccoli. Cook until they are tender, but the broccoli is still colorful. 6. Add liquid mixture and cook until bubbly. 7. Reduce heat, cover pan and cook for two more minutes. 8. Serve over whole wheat pasta or brown rice.

Adapted from:
Expanded Nutrition Program, Texas Cooperative Extension

POPPYSEED VINAIGRETTE

1/3 C canola or olive oil
1/3 C honey or maple syrup
1/3 C vinegar (try various
types: balsamic, raspberry,
or rice vinegars are good)
1 T poppyseeds
1/2 tsp black pepper
1 T Dijon mustard (whole
grain adds nice texture)
Combine all ingredients.
This dressing is great on spinach salads. A little bit goes a long way!

Adapted from a recipe in

“The 15 Minute Vegetarian”

by Paulette Mitchell

CHEESE CREPES WITH BERRIES

CREPES

1 ½ cups flour

1 tablespoon sugar

½ teaspoon baking powder

½ teaspoon salt

2 cups low fat milk

½ teaspoon vanilla

2 eggs

Combine all ingredients in blender. Pour small amount of blended

mixture into a small nonstick frying pan. Tilt pan so the crepe

dough covers bottom of pan in thin layer. Cook until small

bubbles form on top of crepe, then flip and cook briefly. Layer

crepes on a plate and keep warm.

CHEESE MIXTURE

8 oz light cream cheese

16 oz reduced fat or fat free cottage cheese

1 cup sugar

Pinch of salt

½ teaspoon vanilla

Combine ingredients in blender and blend until smooth.

BERRY SAUCE

2 cups berries (huckleberry, blackberry, raspberry or combination

of berries)

½ cup water

1 cup sugar

Pinch of salt

Combine ingredients, bring to boil, and boil until thickened.

Roll 2 or 3 tablespoons of cheese mixture up in a crepe. Put on

plate, drizzle with sauce, dust with powdered sugar and garnish

with sprig of mint, if desired.