{"id":6109,"date":"2023-07-04T13:28:37","date_gmt":"2023-07-04T17:28:37","guid":{"rendered":"https:\/\/www.4-c.org\/?p=6109"},"modified":"2023-07-04T18:21:27","modified_gmt":"2023-07-04T22:21:27","slug":"incorporating-vibrant-veggies-into-meal-snack-times","status":"publish","type":"post","link":"https:\/\/www.4-c.org\/food-nutrition\/incorporating-vibrant-veggies-into-meal-snack-times\/","title":{"rendered":"Incorporating Vibrant Veggies into Meal & Snack Times"},"content":{"rendered":"
We all know that “eating the rainbow” helps us get the necessary vitamins and nutrients to thrive. Use the recipes below to serve a wide range of vegetables to children in your life! See our blog posts about meals <\/a>and snacks <\/a>for more ideas.<\/p>\n <\/p>\n Please note: recipes, meals ideas, and other information found in the links is not guaranteed to meet the USDA Meal Patterns, which are a requirement of the Food Program. For more information, please see the Food Program page.<\/p>\n<\/div> Ingredients<\/span><\/p>\n Combine brown rice and 1 cup water in a small stockpot. (Reserve remaining 1\/2 cup water.) <\/span><\/p>\n Heat on medium-high heat to a rolling boil. Cover and reduce heat to medium. <\/span><\/p>\n Cook until water is absorbed, about 15-20 minutes, then stir once. Cover and cook an additional 10 minutes over low heat.<\/span><\/p>\n Fluff the rice gently with a fork. <\/span><\/p>\n Heat oil in a medium stockpot on medium-high heat. Add onions and saut\u00e9 until soft. <\/span><\/p>\n Add garlic. Continue cooking on medium-high heat until garlic is fragrant, about 1-2 minutes. <\/span>Stir frequently. <\/span><\/p>\n Add cooked rice, black beans, 1\/2 cup water, tomato sauce, plantains, cumin, paprika, and pepper. Stir well and bring to boil. <\/span>Stir frequently. <\/span><\/p>\n Reduce heat to medium-low and simmer for 5 minutes or until liquid is absorbed into the ingredients. <\/span>Heat to 140 \u00b0F for at least 15 seconds. <\/span><\/p>\n Garnish each serving with 1 teaspoon of salsa, 1 teaspoon of cilantro, and 1 teaspoon of green onions (optional).<\/span><\/p>\n Ingredients<\/span><\/p>\n Heat oil in a small stockpot on medium-high heat.<\/p>\n Add onions and saut\u00e9 until soft. Do not brown.<\/p>\n Add the garlic and ginger, stir until fragrant.<\/p>\n Add the garbanzo beans (chickpeas), tomatoes and juice, water, chili powder, and cumin. Continue cooking on medium-high heat and bring to a boil.<\/p>\n Reduce heat to medium and simmer uncovered for 10 minutes or until there is only enough liquid to cover the bottom of the pan.<\/p>\n Heat to 140 \u00b0F or higher for at least 15 seconds.<\/p>\n Allow to cool slightly before serving.<\/p>\n<\/div>\n Scrub potatoes and cut into 1\/2 inch strips.<\/p>\n Place potato strips into ice water, cover, and chill for 1 hour or longer.<\/p>\n Remove potatoes and dry strips thoroughly.<\/p>\n Place garlic powder, onion powder, salt, white pepper, allspice and pepper flakes in plastic bag.<\/p>\n Toss potatoes in spice mixture.<\/p>\n Brush potatoes with oil.<\/p>\n Place potatoes in nonstick shallow baking pan. Cover with aluminum foil and place in 475\u00b0 F oven for 15 minutes.<\/p>\n Remove foil and continue baking uncovered for additional 15-20 minutes or until golden brown.<\/p>\n Turn fries occasionally to brown on all sides.<\/p>\n Allow to cool before serving. Makes 5 servings.<\/p>\n Place a pot over medium high heat and cook bacon for 3-4 minutes.<\/p>\n Add the rest of the ingredients and bring to a boil.<\/p>\n Reduce heat to simmer and allow to cook until the peas are tender, about 30 minutes.<\/p>\n Serve hot.<\/p>\n Preheat oven to 425\u00b0 F.<\/p>\n Peel the carrots and cut into 3-inch long sections. Cut the sections lengthwise into halves, quarters, or sixths, making the stick mostly even in size.<\/p>\n Toss the cut carrots with the spices and coconut oil.<\/p>\n Place on a baking sheet and cook for 15 minutes. Stir, cook for another 15 minutes, stir again. Cook for a final 5-15 minutes until the carrots are soft and golden.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":59,"featured_media":6137,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"yoast_head":"\nRice & Black Beans with Plantains<\/span><\/h3>\n
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Directions<\/h4>\n
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Chickpeas and Tomatoes<\/h3>\n
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Directions<\/h4>\n<\/div>\n
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Delicious Oven French Fries<\/h3>\n<\/div>\n<\/div>\n<\/div>\n
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Directions<\/h4>\n<\/div>\n
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Quick & Healthy Black-Eyed Peas<\/h3>\n<\/div>\n<\/div>\n<\/div>\n
Ingredients<\/h4>\n<\/div>\n
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Directions<\/h4>\n<\/div>\n
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Spice Roasted Carrots<\/h3>\n<\/div>\n<\/div>\n<\/div>\n
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Directions<\/h4>\n<\/div>\n