{"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>

\n

Rice & Black Beans with Plantains<\/span><\/h3>\n

Ingredients<\/span><\/p>\n

    \n
  • 1\/2 cup brown rice, long-grain, uncooked<\/li>\n
  • 1 1\/2 cups water<\/li>\n
  • 1 teaspoon canola oil<\/li>\n
  • 1 and 1\/4 cups onions, fresh, peeled, 1\/4\u2033 diced<\/li>\n
  • 1 clove garlic, fresh, minced (1 clove is about 1\/2 teaspoon minced)<\/li>\n
  • 1 quart black beans, low-sodium, canned, drained and rinsed OR dry black beans, cooked<\/li>\n
  • 1 cup water<\/li>\n
  • 1 cup tomato sauce, low-sodium, canned<\/li>\n
  • 2\/3 cup plantains, fresh, ripe (yellow), peeled, 1\/4\u2033 diced<\/li>\n
  • 1 tablespoon cumin, dried, ground<\/li>\n
  • 1 teaspoon paprika<\/li>\n
  • 1\/2 teaspoon black pepper, ground<\/li>\n
  • 2 tablespoons salsa (optional)<\/li>\n
  • 2 tablespoons cilantro, fresh, chopped (optional)<\/li>\n
  • 2 tablespoons green onions with tops, fresh, chopped (optional)<\/li>\n<\/ul>\n<\/div>\n

    Directions<\/h4>\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

    \n
    \n

    <\/h3>\n

    Chickpeas and Tomatoes<\/h3>\n

    Ingredients<\/span><\/p>\n

      \n
    • 1 teaspoon canola oil<\/span><\/li>\n
    • 1 and 1\/4 cups onion, fresh, peeled, 1\/4\u2033 diced<\/li>\n
    • 2 cloves garlic, fresh, minced (1 clove is about 1\/2 teaspoon minced)<\/li>\n
    • 1\/2 teaspoon ginger, fresh, grated (If using dried ground ginger reduce amount by half.)<\/li>\n
    • 2 and 1\/2 cups garbanzo beans, canned, drained, and rinsed or garbanzo beans, dry, cooked<\/li>\n
    • 3 cups tomatoes with juice, canned, low-sodium, diced<\/li>\n
    • 1\/4 cup water<\/li>\n
    • 1\/2 teaspoon chili powder<\/li>\n
    • 1 and 1\/2 teaspoons cumin, ground<\/li>\n<\/ul>\n<\/div>\n
      \n
      \n
      \n
      <\/div>\n<\/div>\n
      \n
      \n

      Directions<\/h4>\n<\/div>\n
      \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

      \n

      <\/h3>\n

      Delicious Oven French Fries<\/h3>\n<\/div>\n<\/div>\n<\/div>\n
      \n
      \n
      \n

      Ingredients<\/h4>\n<\/div>\n
      \n
      \n
        \n
      • 2 potatoes (large, about 2 pounds)<\/li>\n
      • 1 teaspoon white pepper (ground)<\/li>\n
      • 8 cups water (ice)<\/li>\n
      • 1\/4 teaspoon allspice<\/li>\n
      • 1 teaspoon garlic powder<\/li>\n
      • 1 teaspoon pepper flakes (hot)<\/li>\n
      • 1 teaspoon onion powder<\/li>\n
      • 1 tablespoon vegetable oil<\/li>\n
      • 1\/4 teaspoon salt<\/li>\n<\/ul>\n<\/div>\n<\/div>\n

        Directions<\/h4>\n<\/div>\n
        \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

        \n
        \n
        \n

        <\/h3>\n

        Quick & Healthy Black-Eyed Peas<\/h3>\n<\/div>\n<\/div>\n<\/div>\n
        \n
        \n
        \n

        Ingredients<\/h4>\n<\/div>\n
        \n
        \n
        \n
          \n
        • 4 slices turkey bacon (chopped)<\/li>\n
        • 5 and 1\/2 cups black-eyed peas, frozen (about 2 pounds)<\/li>\n
        • 2 cups water 1\/4 teaspoon black pepper<\/li>\n
        • 1 tablespoon sugar<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n

          Directions<\/h4>\n<\/div>\n
          \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

          \n
          \n
          \n

          <\/h3>\n

          Spice Roasted Carrots<\/h3>\n<\/div>\n<\/div>\n<\/div>\n
          \n
          \n
          \n

          Ingredients<\/h4>\n<\/div>\n
          \n
          \n
          \n
          \n
            \n
          • 16 carrots<\/li>\n
          • \u00bc cup coconut oil<\/li>\n
          • 2 teaspoons cinnamon<\/li>\n
          • \u00bd teaspoon ground ginger<\/li>\n
          • \u00bc teaspoon cardamom<\/li>\n
          • 2 teaspoons salt<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

            Directions<\/h4>\n<\/div>\n
            \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":"\nIncorporating Vibrant Veggies into Meal & Snack Times - 4-C<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.4-c.org\/food-nutrition\/incorporating-vibrant-veggies-into-meal-snack-times\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Incorporating Vibrant Veggies into Meal & Snack Times - 4-C\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.4-c.org\/food-nutrition\/incorporating-vibrant-veggies-into-meal-snack-times\/\" \/>\n<meta property=\"og:site_name\" content=\"4-C\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/localchildcareexpert\" \/>\n<meta property=\"article:published_time\" content=\"2023-07-04T17:28:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-04T22:21:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.4-c.org\/wp-content\/uploads\/2023\/07\/Vibrant-Veggies-Blog-Post-Square.png\" \/>\n\t<meta property=\"og:image:width\" content=\"540\" \/>\n\t<meta property=\"og:image:height\" content=\"540\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"amelia.speight\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@4cwisconsin\" \/>\n<meta name=\"twitter:site\" content=\"@4cwisconsin\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"amelia.speight\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.4-c.org\/food-nutrition\/incorporating-vibrant-veggies-into-meal-snack-times\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.4-c.org\/food-nutrition\/incorporating-vibrant-veggies-into-meal-snack-times\/\"},\"author\":{\"name\":\"amelia.speight\",\"@id\":\"https:\/\/www.4-c.org\/#\/schema\/person\/b1f71af4806fbb1c3806d9f43356023b\"},\"headline\":\"Incorporating Vibrant Veggies into Meal & Snack Times\",\"datePublished\":\"2023-07-04T17:28:37+00:00\",\"dateModified\":\"2023-07-04T22:21:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.4-c.org\/food-nutrition\/incorporating-vibrant-veggies-into-meal-snack-times\/\"},\"wordCount\":1242,\"publisher\":{\"@id\":\"https:\/\/www.4-c.org\/#organization\"},\"articleSection\":[\"Food & Nutrition\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.4-c.org\/food-nutrition\/incorporating-vibrant-veggies-into-meal-snack-times\/\",\"url\":\"https:\/\/www.4-c.org\/food-nutrition\/incorporating-vibrant-veggies-into-meal-snack-times\/\",\"name\":\"Incorporating Vibrant Veggies into Meal & Snack Times - 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