Black Bean and Mango Burritos


  • 1 Tablespoon olive oil
  • ½ onion, diced
  • 2 cloves of garlic, minced
  • 1 teaspoon cumin
  • 2 cups cooked black beans (about one 15-ounce can)
  • pinch of red pepper flakes
  • salt, to taste
  • 1 mango, peeled and diced
  • 1 Tablespoon light brown sugar
  • 1 Tablespoon lime juice
  • 4 whole wheat tortillas
  • ¼ bunch of cilantro, minced
  • Optional: brown rice and shredded cheddar cheese


  1. Sauté the onion in the olive oil over medium heat for 3-5 minutes. Add the garlic and cumin, stir and cook for 30 seconds to 1 minute. Add the black beans and red pepper flakes. Cook to heat through, season with salt. Remove from heat, but keep warm.
  2. Combine the mango, brown sugar and lime juice in a pan. Cook over medium heat until the mango softens and releases its juices, about 2 minutes. Remove from heat.
  3. To serve: Place ½ cup black bean mixture in the center of one tortilla, add rice and cheese, if using. Spoon 1 tablespoon mango mixture over beans and sprinkle with cilantro. Roll the tortilla around the filling to close. Repeat until all burritos are made.

Beet Brownies


  • 2 medium beets, roasted, peeled and roughly chopped*
  • 8 ounces (2 sticks) unsalted butter
  • 8 ounces semi-sweet chocolate squares or chocolate chips (about 1 1/3 cup)
  • 2 cups granulated white sugar
  • 3 large eggs
  • 2 teaspoons vanilla extract
  • 1 cup all-purpose flour
  • pinch of salt
  • 1 cup semi-sweet chocolate chips


  1. Preheat oven to 350 degrees F. Spray a 9 x 13-inch baking pan with cooking spray.
  2. Melt the butter and 8 ounces of chocolate in a double-boiler (or a large bowl over a pan of simmering water), stirring constantly. Set aside to cool slightly.
  3. Place roasted beets and sugar in a food processor to puree. Add eggs and vanilla and blend well. Combine the chocolate and beet puree. Stir in the flour, salt and chocolate chips.
  4. Pour batter into the pan and bake for 30-35 minutes or until a toothpick inserted into the center comes out clean.
  5. Allow to cool completely before cutting. Store in an airtight container.

*Chef’s note: To roast the beets: wash and trim off tops, wrap each beet individually in aluminum foil. Bake in a 425-degree oven for 45-50 minutes until beets are tender.

Yield: 24 brownies

Harvest Spice Pancake Mix


  • One bag of Harvest Spice Pancake Mix
  • 2 Tablespoons canola oil or melted butter
  • 3/4 cup water, milk or nondairy milk of choice


  1. Add the pancake mix to a medium mixing bowl. Add the oil and milk. Stir to combine, do not overmix. 
  2. Brush a large nonstick skillet or griddle with butter or oil and heat over medium-low heat. Scoop 1/4 cup of batter per pancake and cook until bubbly on top and golden on the bottom, about 4 minutes. Flip and cook until golden on the bottom, about 2 more minutes. 
  3. Eat immediately or hold in a low oven until the rest of the batter is cooked.

Chef's note: Harvest Spice Pancake Mix contains whole wheat flour, sugar, salt, baking powder, and harvest spice mix (cinnamon, ginger, allspice, nutmeg and clove). 

Yield: 6 pancakes

Turkey Tacos

1 pound lean ground turkey
2 carrots or 1 small sweet potato, peeled and shredded
1 can (15 oz.) pinto beans, drained & rinsed
1 ½ cups of crushed tomatoes, no salt added
1 Tbsp. chili powder
2 tsp. cumin
1 tsp. garlic powder
1 tsp. dried oregano
½ tsp. salt
½ tsp. ground black pepper
Pinch red pepper flakes
16 hard or soft taco shells

½ head of Romaine lettuce, shredded or chopped fine
2 tomatoes, diced or Fresh Tomato Salsa
8 ounces of shredded cheddar cheese
8 ounces low-fat sour cream or plain Greek yogurt


  1. Spray a large sauté pan with cooking spray. Heat over medium-high heat. Add turkey and cook until browned. 
  2. Add shredded carrot or sweet potato, beans, tomatoes, and spices. 
  3. Bring to a boil, then reduce heat to medium. Simmer until thickened, about 10-15 minutes. Taste and adjust seasonings as desired. 
  4. To serve: place 2 Tablespoons of cooked meat mixture in each taco shell. Top with lettuce, tomatoes, cheese, and sour cream or yogurt, if desired. 

Yield: 8 servings, 2 tacos per serving


Red, White and Blue Watermelon Salad

1 small “personal” watermelon or ½ of a large seedless watermelon, cut into 1-inch cubes
1 pint of cherry or grape tomatoes, halved
1 pint of blueberries
12 mint leaves, sliced thinly
1 cup of crumbled feta cheese          
4 Tbsp. extra virgin olive oil
2 Tbsp. white balsamic vinegar
Kosher salt and black pepper to taste


  1. Combine watermelon, tomatoes, blueberries, mint, and feta cheese together in a large mixing bowl.
  2. Whisk olive oil, vinegar, salt, and pepper together in small bowl; drizzle over salad and gently toss to coat.
  3. Salad can be made ahead. Serve cold or at room temperature.

Yield: 12 servings


Whole Wheat Pancakes

3 cups whole wheat flour
1 Tbsp. baking powder
1 tsp. salt
¼ cup granulated sugar
1 tsp. cinnamon
¼ cup vegetable oil
1 ¼ cups water
1 cup blueberries (optional)
Serve with maple syrup


  1. Sift the dry ingredients together in a large bowl. 
  2. Add oil and water, and stir until just combined.
  3. Pour or ladle the batter onto a hot, oiled frying pan. 
  4. If desired, add blueberries on top of batter as it cooks. 
  5. Flip and cook until done on the other side. 
  6. Serve with maple syrup. 

Yield: 30 mini pancakes


Penne with Creamy Pumpkin Sauce

12 oz. box whole wheat penne pasta
Kosher salt to taste
2 Tbsp. olive oil
1 Tbsp. fresh rosemary
15 oz. can pure pumpkin puree
1 garlic clove, minced
1/2 cup half-and-half
1/3 cup parmesan cheese, grated
1 Tbsp. white wine vinegar
1/4 tsp. red pepper flakes


  1. Cook pasta to al dente according to package directions. Reserve 2 cups pasta water; drain and set aside.
  2. In pasta pot, heat oil over medium heat. Add rosemary and fry, stirring constantly, until the herb is just starting to brown; 1 to 2 minutes. Using a slotted spoon, transfer rosemary to a paper towel, leaving oil in pot.
  3. Carefully add pumpkin puree, garlic, half-and-half, parmesan cheese, vinegar, red pepper flakes, and 1 cup reserved pasta water to pot. Stir until heated through; 2 to 3 minutes.
  4. Add pasta to sauce and toss to coat. Season generously with salt. If sauce is too thick, gradually add reserved pasta water until desired thickness is reached.
  5. Serve pasta with fried rosemary and additional red pepper flakes if desired. 

Chef's note: Frying the rosemary in olive oil not only turns the herb into a crispy garnish, it infuses the oil to create a delicious base for the sauce!

Yield: 4 servings

Winter Panzanella

1 loaf of bread, cut into cubes (roasted garlic bread works nicely in this recipe)
2 Tbsp. olive oil
1 large beet, roasted, peeled and diced
½ pound of Brussels sprouts, quartered and roasted
1 sweet potato or ½ butternut squash, peeled, diced and roasted
¼ bunch of Italian parsley, chopped
2 ounces crumbled goat cheese dressing
½ cup of lemon-flavored olive oil
3 Tbsp. white wine vinegar
1 Tbsp. Dijon mustard
Kosher salt and freshly ground black pepper to taste


  1. Preheat oven to 375 degrees. Toss bread cubes in olive oil. Spread in a single layer on a sheet pan and toast in oven until lightly golden brown, about 10 min. Remove from oven and set aside to cool.
  2. Meanwhile, make dressing: whisk vinegar and Dijon mustard together in a medium stainless steel bowl. Gradually whisk in the lemon olive oil in a slow, steady stream, whisking constantly. Add salt and pepper to taste.
  3. Combine toasted bread cubes with roasted beets, Brussels sprouts, squash or sweet potato, and Italian parsley.
  4. Pour dressing over the salad and toss well to combine. Allow to sit for several hours before serving so bread cubes have time to absorb dressing and soften. Serve warm or at room temperature.
  5. Garnish with crumbled goat cheese before serving.

Yield: 8 servings

Wild Rice with Apples, Butternut Squash, Cranberries and Fresh Sage

2 Tbsp. olive oil
½ yellow onion, diced
2 cloves of garlic, minced
¼ tsp. ground allspice
2 Ohio apples, diced
2 Cups of wild & brown rice, cooked according to package directions
1 small butternut squash, peeled, seeded, diced medium and roasted*
1 Cup of dried cranberries
¼ Cup of Ohio maple syrup
¼ Cup of fresh sage leaves, finely chopped
Kosher salt to taste


  1. In a large sauté pan over medium-high heat, sauté the onion in the olive oil until tender, 3-5 minutes. Add the garlic and allspice and sauté 1 minute more.
  2. Add the apples and cook until soft. 
  3. Add the pre-cooked rice, roasted squash, cranberries, maple syrup and sage leaves and heat through. Season to taste with salt.

Chef’s Note: To roast butternut squash: Peel squash, remove seeds, cut in cubes. Toss with olive oil & salt and place on a foil-lined sheet pan. Bake in a 425-degree oven for 40 min. until golden and tender.

Yield:  8 side dish servings

Curried Squash, Potato and Garbanzo Bean Stew

1 Tbsp. olive oil
1 small butternut squash
2 cloves garlic, minced
½ yellow onion, diced
1-inch piece fresh ginger root, peeled and grated (about 1 Tablespoon)
1 tsp. cumin
1 tsp. curry powder
3-4 Cups water or broth
2 red potatoes, diced (skin on)
1 15-ounce can light coconut milk
1 15-ounce can garbanzo beans, drained and rinsed
Kosher salt to taste
¼ bunch fresh cilantro, minced, for garnish


  1. Peel squash, remove seeds, and dice in 1-inch chunks.
  2. Heat olive oil in soup pot over medium heat. Add onion and cook 4-5 minutes until soft and translucent. Add garlic and ginger and cook 1 minute. Stir in cumin and curry powder and cook 1 additional minute.
  3. Add water or broth, stir, then add potatoes, squash and coconut milk to pan. (Be sure there is enough liquid to completely cover the vegetables. If not, add more water or stock.) Cover pot with a lid and simmer 20 minutes until potatoes and squash are fork tender.
  4. Using an immersion blender, puree some of the soup to make a thicker consistency, leaving some chunks of vegetables in tact. [If you do not have an immersion blender, put some of the soup in a blender and puree until smooth. Return to pan with chunkier vegetables.]
  5. Add garbanzo beans and cook another 5 minutes until thoroughly heated. Season to taste with Kosher salt.
  6. Ladle into serving bowls and garnish with minced cilantro.

Yield: 4-6 servings

Sweet and Spicy Trail Mix


2 cups mixed raw (untoasted & unroasted) nuts: any combination of cashews, whole almonds, peanuts, pecan halves, or hazelnuts
2 Tbsp. unsalted butter, melted
3 Tbsp. light brown sugar
½ tsp. ground cinnamon
¼ tsp. cayenne pepper
2 Tbsp. maple syrup
1 tsp. flaky sea salt or kosher salt
2 cups small pretzel twists
1 cup of sesame sticks
1 cup of raisins
1 cup of other dried fruit, such as cranberries and/or diced dried apricots


  1. Spread the nuts in an even layer on a baking sheet and toast in a 350F degree oven for 10 minutes, stirring once for even toasting.
  2. Meanwhile, melt the butter in a medium-size microwave-safe mixing bowl. Then add in the brown sugar, cinnamon, cayenne, and maple syrup and stir well to combine.
  3. Add the toasted nuts into the mixing bowl of spices and stir until coated. Then mix in the salt, pretzels, sesame sticks, and dried fruits. Stir well to combine.
  4. Line the baking sheet with aluminum foil to prevent sticking. Spread the mixture back out in an even layer on the baking sheet and return to the oven for 12-18 minutes, stirring twice during cooking. Remove from oven and cool completely, separating the nuts and pretzels as they cool.
  5. Once cool, this mixture can be stored in an airtight container for up to 2 weeks.

Note: the salt is added after the nuts are stirred so it doesn’t dissolve. Be sure to use coarse salt, which has an appealing, crunchy texture and more delicate flavor than ordinary table salt.

Yield: approximately 7 cups


Balsamic-Glazed Brussels Sprouts with Maple Pecans

1 cup pecan pieces
1 Tbsp. butter
½ sweet onion, julienned
1 Tbsp. maple syrup
1 tsp. salt
2 Tbsp. olive oil
2 lb. Brussels sprouts, halved
2 cloves garlic, minced
2 Tbsp. balsamic vinegar
Salt and pepper to taste


  1. Preheat oven to 350 degrees.
  2. Please pecans on a cookie sheet and toast 8-10 minutes in the oven until fragrant. Remove while still hot, toss with butter, maple syrup, and 1 tsp. salt. Set aside.
  3. In a large sauté pan, sauté onions in olive oil over medium heat until tender, approximately 5 minutes.
  4. Add Brussels sprouts and garlic to the pan and toss to coat with oil. Season with salt and pepper to taste.
  5. Continue to cook until browned, about 8 minutes. Add the balsamic vinegar and continue to cook for 2 additional minutes. 
  6. Add pecans, toss, and serve.

Serves 8

Three Sisters Casserole


1 Tbsp. olive oil
½ tsp. cumin
½ tsp. coriander
½ onion, chopped
2 cloves of garlic, minced
¼ cup maple syrup
1 tbsp. fresh thyme leaves
2 cans (15 oz. each) red kidney beans, drained & rinsed
2 cups fresh or frozen corn kernels
1 small butternut squash, peeled, diced & roasted*
Kosher salt to taste

Sauté the spices, onion and garlic in the oil until soft. Add the remaining ingredients to the pan and heat for at least 5 minutes until thoroughly warm. Season to taste with salt. 

*To roast butternut squash: Toss diced squash with 2 Tbsp. oil & salt to taste. Bake in 425 degree oven for 40-45 min. until tender and golden brown.  

Serves 8

Southwestern Black-eyed Pea and Corn Salad

1 medium bell pepper
1 small red onion
2 (15 ½ ounce) cans black-eyed peas
1 (15 ¼ ounce) can corn kernels, no salt added
3 Tablespoons canola oil
2 Tablespoons vinegar
1 teaspoon cumin
¼ teaspoon salt
½ teaspoon ground black pepper
Optional ingredient: ¼ cup fresh cilantro leaves


  1. Rinse and dice bell pepper, removing core and seeds. Peel rinse, and dice onions. If using, rinse and chop cilantro leaves.
  2. In a colander, grain and rinse black-eyed peas and corn.
  3. In a large bowl, add pepper, onion, peas, corn, cilantro if using, and remaining ingredients. Mix well. 

Chef’s Notes

  • Use any type of vinegar you have on hand. Try balsamic, cider, or red or white wine vinegar.
  • Use black beans in place of black-eyed peas if you like.
  • If using dried black-eyed peas, cook according to package directions until peas are soft but not mushy. Drain, rinse and add 3 cups cooked peas to salad. 

Yield: 10 (¾ cup) servings


Roasted Beet Hummus

½  pound beets (about 4 medium sized beets), scrubbed clean, roasted, peeled, and cubed*
2 Tbsp tahini sesame seed paste
5 Tbsp lemon juice (juice from 1 large lemon)
2 Tbls. Olive oil
1 large clove garlic, minced
1 Tbsp ground cumin (or substitute 2 tsp. of cinnamon for a sweet flavor)
1 Tbsp lemon zest (zest from 1 large lemon)
Generous pinch of sea salt or Kosher salt
Freshly ground pepper to taste

*To roast the beets, cut off any tops, scrub the roots clean, wrap in aluminum foil, place on a sheet pan, and bake in a 425°F oven for 45 min. - 1 hour until easily penetrated with a knife or fork. Allow to cool, then peel with a paring knife.


  1. Place all ingredients in a food processor (or blender) and pulse until smooth. Taste and adjust seasonings and ingredients as desired.  
  2. Chill and store in the refrigerator for up to 3 days or freeze for longer storage.
  3. Serve with pita chips, or with sliced cucumber or celery, or on a crostini with goat cheese and minced fresh mint.

Yield: 2 cups

Green Smoothie

Yield: 4 (8 oz.) servings

The Green Smoothie is kid tested and approved, and packed with healthful food and energy! Simply blend the following ingredients in your home blender and enjoy:

  • 4 cups fresh spinach leaves
  • 1 pint frozen, sliced peaches
  • 2 frozen bananas, sliced
  • 1 cucumber, peeled, seeded and sliced
  • 16 oz. apple juice
  • ¼ cup mint leaves


Roasted Potato and Green Bean Salad with Dijon Vinaigrette


  • 1 shallot, minced
  • 1 Tbsp. olive oil
  • 1 ½ lb. green beans, ends trimmed and cut in half, blanched in boiling water and shocked
  • 2 lb. redskin potatoes, diced medium, roasted* 
  • 1 head Romaine lettuce, torn into bite-size pieces
  • Vinaigrette       
  • 1 Tbsp. Dijon mustard 
  • 1 Tbsp. red wine vinegar
  • ¼ cup of olive oil
  • Kosher salt & freshly ground black pepper 


1. To make the vinaigrette: In a bowl, whisk the mustard and vinegar together. Slowly whisk in the olive oil. Add salt & freshly ground pepper to taste.

2. To make the potatoes and green beans: Heat a large sauté pan over medium heat. Sauté shallots in olive oil for 3-4 minutes until tender.  Add beans and potatoes and a pinch of kosher salt. Sauté until warmed through.  Add the vinaigrette and toss.  

3. Serve warm salad over a bed of Romaine lettuce.

Yield: 8 side-dish servings 

*To roast potatoes: Preheat oven to 425 degrees. Toss diced potatoes in a mixing bowl with 2 Tbsp. olive oil and a dash of kosher salt. Spread potatoes in a single layer on sheet pan lined with aluminum foil. Roast for 30-40 minutes until golden brown and tender, stirring once half-way through.