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Our Favorite Recipes2 0 1 7 C A L E N D A R

Welcome

We hope you enjoy this 2017

calendar that includes affordable,

easy, tasty and healthy recipes

for you and your family. At

Second Harvest, our mission

is to lead our community to

ensure that anyone who needs

a healthy meal can get one.

Second Harvest Food Bank Nutrition Team: Alex Navarro, Diana Garcia, Elena Hollander and Luiza Naslausky

Food Bank Health Ambassadors: Allen Cade Jr., Nogah Shmeltzer and Rosana Gijsen, who helped create these recipes

Food Photography: Luiza Naslausky

We have a new Healthy Food and Beverage Policy to help us work with our partners and community members to provide even more nutritious foods and beverages that our clients have said they want and are good for family health. That means we will be giving you lots of fresh fruits and veggies, more protein items like chicken and dairy, more brown rice and whole grains, and cooking ingredients like spices and healthy cooking oils that make food taste great.

We hope this calendar will give you ideas for trying a new delicious recipe every month!

If you have questions, recipes of your own you’d like to share or feedback on the food, we would love to hear from you. Please email us at [email protected].

Bon appétit!Second Harvest Food Bank of Santa Clara and San Mateo Counties

Brought to You By

Understanding

MyPlate

Before you eat, always think about what and how much

food goes on your plate. Include foods from all food groups:

vegetables, fruits, whole grains, lean proteins and low-fat

dairy products.

Grains:Make half your grains whole grains. Check the label on food products to find whole g ain foods. Examples of whole grains include whole wheat flou , oatmeal and brown rice.

Dairy:Switch to skim or 1% milk.

Protein:When eating meat or poultry, choose lean options. Other good sources of protein are beans, nuts, peas, eggs, soy, yogurt and milk.

Oils:Oils are not a food group, but they provide essential nutrients. Try using plant-based oils like olive oil and canola oil.

Fruits and Vegetables: Make half your plate fruits and vegetables. Choose fresh, canned, frozen or dried fruits and vegetables. Choose whole fruits more often than fruit juices.

Eat the Rainbow

The color of your food can tell you a lot about its nutritional

value. By eating a variety of colors you will get the vitamins

and minerals needed throughout the day.

Check this table to easily understand the health benefits of specific egetables and fruits.

COLOR FOODS KEY NUTRIENTS SUPPORTS

RedRed cabbage, red onion,

red pepper, watermelon, strawberry, tomato, cherry

Vitamin C, vitamin A, folate, lycopene, potassium

Heart health, may protect against cancers,

immune system

GreenBroccoli, cabbage, cucumber, kale, spinach, pea, bok choy, asparagus,

honeydew, grape

Vitamin K, vitamin A, calcium, iron, potassium,

folate, magnesium

Healthy bones and teeth, immune system, heart health,

supports normal fetal development

Orange/Yellow

Carrot, pumpkin, sweet potato, corn, butternut squash, yellow

pepper, orange, papaya, cantaloupe, pineapple, peach

Vitamin C, vitamin A, beta carotene, calcium, folate

Heart health, immune system, vision and skin health,

helps control blood pressure

Blue/Purple Eggplant, dark beans, purple cabbage, beet, fig, blueberr

Vitamin C, vitamin K, potassium, folate, iron

Memory, healthy aging, anti-inflamm tion

White Potato, onion, garlic, jicama, mushroom, ginger

Vitamin C, vitamin K, potassium, folate

Heart health, helps control blood pressure,

immune system

When Should I Eat This?The “EXPIRATION” or “USE BY” date:

– Food is safe to eat.

– There are some exceptions with baby food and nutritional supplements.

Up to Expiration date—NOT SAFE to eat after date– Baby food and nutritional supplements

7 DAYS after date– milk, bread

12 MONTHS past date– acidic food in cans

2-3 YEARS past date– non-acidic food in cans

2 YEARS past date– rice

4-5 YEARS past date– pasta

2 WEEKS after date– yogurt

2-3 WEEKS after date– eggs

3-5 MONTHS after date– cheese

Safe to eat 1 to 2 WEEKS after date– bacon, lunch meat

The “SELL BY” or “ENJOY BY” date:

– Safe to eat after the date.

– FRESHNESS date.

The “BEST BY” or “BEST USED BY” date:

– Safe to eat after the date.

– QUALITY date.

Winter Spice Casserole

Healthy Tip:Bring out the fl vor and sweetness of

your vegetables by roasting them in the oven. A great way to increase fl vor and cut sugar is to add spices to your dish.

JANUARY 2017

Sun Mon Tues Wed Thurs Fri Sat

1New Year’s Day

2 3 4 5 6 7

8 9 10 11 12 13 14

15 16Martin Luther King Day

17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

INGREDIENTS

2 ½ cups sliced winter squash

1 ½ cups sliced apples

½ teaspoon nutmeg

1 teaspoon cinnamon

1 ½ tablespoons melted butter

DIRECTIONS

1. Preheat oven to 350°F.

2. Lightly grease an 8x8 baking pan.

3. Layer the slices of squash and apples, sprinkling

each layer with some of the spices.

4. Drizzle melted butter on top of the casserole.

5. Bake uncovered at 350°F for 45-60 minutes,

until squash and apple are tender.

apple nutmeg, cinnamonwinter squash

KEY INGREDIENTS

SERVINGS: 4

TOTAL COOKING TIME: 60 MINUTES

Caulifl wer Curry

Healthy Tip:Did you know

caulifl wer can replace rice? For caulifl wer “rice,”

place caulifl wer in the food processor

and pulse until broken down into

pieces that look like rice. Then sauté it in a pan with olive oil

until tender.

INGREDIENTS

1 head cauliflower, cut into florets (or broccoli if preferred)

1 tablespoon olive oil

1 onion, diced

3 garlic cloves, thinly sliced

3 tablespoons yellow curry

1 14-ounce can coconut milk

½ cup chopped cilantro

1 teaspoon fish sauce (optional)

1 teaspoon lemon juice (optional)

Salt and black pepper to taste

curry powder coconut milkcauliflower

KEY INGREDIENTS

FEBRUARY 2017


1 2 3 4

5 6 7 8 9 10 11

12 13 14Valentine’s Day

15 16 17 18

19 20Presidents Day

21 22 23 24 25

26 27 28

DIRECTIONS

1. Heat olive oil in a large saucepan. Sauté onion 5 minutes. Add garlic and sauté 1 minute.

2. Add cauliflower and sauté 4 minutes. Add curry and coconut milk, stir to combine.

3. Bring the mixture to a simmer and season with salt and black pepper. Simmer sauce 10 minutes.

4. Serve cauliflower into bowls and garnish with scallions and cilantro.

SERVINGS: 4


Sweet Potato and Kale Tacos

Healthy Tip:Tacos are a great way to make any vegetable

fun. Try putting your leftover veggies in a taco and experimenting with different

sauces for an easy and tasty meal.

MARCH 2017


1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

INGREDIENTS

Taco Filling:2 sweet potatoes, chopped

2 tablespoons olive oil

½ teaspoon ground ginger

1 small onion, chopped

1/3 cup water

1 bunch of kale, de-stemmed and sliced (or cabbage if preferred)

1 tablespoon lemon juice


4 corn tortillas

Yogurt Avocado Crema:½ cup plain yogurt

1 ripe avocado

1 clove garlic, minced



KEY INGREDIENTS

tortillakalesweet potato

DIRECTIONS

1. Heat oil in a large skillet. Sauté sweet potatoes, stirring frequently, for 10 minutes.

2. Add ginger. Toss well, about 1 minute.

3. Add onion and water. Cook uncovered until soft, about 8 minutes, stirring occasionally.

4. Add kale, stir, and cook until done, about 2 minutes.

5. Sprinkle lemon juice, salt and black pepper.

6. Make sauce by mixing yogurt, avocado, garlic, lemon juice, salt and black pepper.

7. Heat tortillas in the microwave for 20 seconds.

8. Assemble tacos.

SERVINGS: 4


Rice and Beans Stuffed Bell Peppers

Healthy Tip:When eating

vegetables rich in iron, like beans,

make sure to pair them with food rich in vitamin C, like bell peppers, citrus fruits

or berries. It will improve your iron

absorption and give you more energy.

APRIL 2017


1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

30

INGREDIENTS

3 large bell peppers,

halved lengthwise


1 onion, chopped

½ cup diced celery

1 clove garlic, minced

1 15-ounce can black beans, rinsed

and drained

1 14.5-ounce can diced tomatoes

2 cups cooked brown rice

2 teaspoons chili powder

1 teaspoon dried oregano

1 teaspoon cumin (optional)

Salt to taste

KEY INGREDIENTS

beansbrown ricebell pepper

DIRECTIONS

1. Preheat oven to 350°F.

2. Heat oil in a skillet. Sauté onions and celery for 5 minutes. Add garlic.

Cook for 3 minutes.

3. Add the rest of the ingredients except bell peppers.

Cook, stirring occasionally, for about 5 minutes.

4. Stuff peppers and put into a baking dish. Pour enough water into a baking

dish to just cover the bottom. Cover with foil and bake for 45 minutes.

SERVINGS: 4-6


Avocado Tuna Salad

Healthy Tip:Avocado and tuna are good

sources of heart healthy fat. Try replacing mayo with avocado in

your next recipe.

avocado tunacelery

KEY INGREDIENTS

MAY 2017


1 2 3 4 5 6

7 8 9 10 11 12 13

14Mother’s Day

15 16 17 18 19 20

21 22 23 24 25 26 27

28 29Memorial Day

30 31

INGREDIENTS

2 6-ounce cans of tuna packed in

water, drained

1 avocado, peeled and pitted

1 celery stalk, minced

2 tablespoons minced onion

½ apple, chopped

1 teaspoon dried parsley

2 teaspoons lemon juice


DIRECTIONS

1. In a large bowl, mash avocado.

2. Add tuna, celery, onion, apple and parsley. Mix well.

3. Add lemon, black pepper and salt. Mix well.

4. Serve on whole wheat bread, salad or plain.

SERVINGS: 4


Zucchini Whole Wheat Pasta

Healthy Tip:Make half of your

grains whole grains. Give preference to

whole wheat bread, brown rice and

whole wheat pasta. The fiber helps

reduce cholesterol, control blood sugar and keep you full.

JUNE 2017


1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

18Father’s Day

19 20 21 22 23 24

25 26 27 28 29 30

zucchiniwhole wheat pasta

KEY INGREDIENTS

INGREDIENTS

8 ounces whole wheat pasta


1 medium onion, sliced

2 cloves of garlic, minced

2 medium zucchini, chopped

2 tablespoons dried oregano

Grated parmesan cheese, to garnish

DIRECTIONS

1. Bring water to a boil. Add pasta; cook according

to package directions. Drain it.

2. While pasta is boiling, heat oil in a large saucepan. Sauté onions

for about 4 minutes. Add garlic. Cook for 3 minutes.

3. Add zucchini and cook, stirring occasionally, until soft.

4. Add oregano, toss for about 1 minute.

5. Stir pasta into saucepan. Sprinkle with parmesan cheese.

SERVINGS: 3-4


Energy Boost Smoothie

Healthy Tip:Try adding spinach, kale and/or berries to smoothies. Don’t forget that frozen

fruits are also a great option for juices and

smoothies.

JULY 2017


1

2 3 4IndependenceDay

5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

30 31

orange carrotapple

KEY INGREDIENTS

INGREDIENTS

1 cup coconut milk (or any milk of

your choice)

1 orange, quartered

1 apple, cored, halved

1 medium carrot, halved

3-5 ice cubes (optional)

Cinnamon and ground ginger

to taste

DIRECTIONS

1. Place all ingredients into the blender and secure lid.

2. Blend until smooth. Serve immediately.

SERVINGS: 2


Summer Fruit Dessert

Healthy Tip:This dessert is also delicious

if you sauté the fruits in 1 tablespoon of butter before

serving with yogurt and spices.

AUGUST 2017


1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31

INGREDIENTS

4 stone fruits (plums, peaches

or nectarines)

3 cups plain yogurt

Ground ginger to taste

Cinnamon to taste

DIRECTIONS

1. Cut fruits into bite-sized pieces. Combine fruits in a medium to large bowl.

2. Add the yogurt on top and sprinkle with ginger and cinnamon.

yogurtpeach, plum or nectarine

KEY INGREDIENTS

SERVINGS: 4


Tuscan White Bean and Kale Soup

Healthy Tip:Vegetable soups

are so simple that you can easily

invent your own. Leftover soup also

freezes well for quick future meals.

SEPTEMBER 2017


1 2

3 4Labor Day

5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

beanskale

KEY INGREDIENTS

INGREDIENTS

2 tablespoons olive oil

1 onion, diced

2 large carrots, chopped

4 cloves garlic, thinly sliced

1 32-ounce box low-sodium

chicken broth

4 cups chopped kale

1 14.5-ounce can diced tomatoes

1 14.5-ounce can no-salt-added

cannellini beans, drained and rinsed



DIRECTIONS

1. Heat oil in a large saucepot. Add onion and carrots and cook 3 minutes.

Add garlic and cook 2 minutes.

2. Add broth, kale and tomatoes, and cover. Cook 5 minutes. Add beans.

Bring to a boil, reduce heat, and simmer 5 minutes. Add lemon juice, salt

and black pepper.

SERVINGS: 4


Spaghetti Squash with Tomato and Basil

Healthy Tip:For those watching their carbohydrates,

these veggie “noodles” have ¼ of the carbs per cup than regular

spaghetti.

OCTOBER 2017


1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31Halloween

INGREDIENTS

1 spaghetti squash


3 tablespoons parmesan cheese

¼ teaspoon dried oregano

2 teaspoons dried basil

1 cup sliced tomatoes


DIRECTIONS

1. Cook squash using either the microwave or oven.

Oven Method: Place whole squash in microwave and cook 5 minutes

so it is easy to cut. Cut in half and remove seeds. Place squash cut

side down in a baking pan. Bake for 30-40 minutes at 375°F.

Microwave Method: Carefully pierce squash with a knife

in several places all around. Place whole squash in the

microwave on a microwaveable paper towel. Cook until

soft, checking and rotating the squash every 5 minutes.

2. In a large bowl, whisk oil, basil, oregano and

parmesan cheese. Stir in tomatoes.

3. When squash is cool, scrape the inside with a fork, creating “noodles.”

4. Add “noodles” to tomato mixture and toss until

combined. Season with salt and black pepper.

tomato parmesan cheesespaghetti squash

KEY INGREDIENTS

SERVINGS: 4-6

TOTAL COOKING TIME: 30 MINUTES WITH MICROWAVE, 50 MINUTES WITH OVEN

Breakfast Potato Hash

Healthy Tip:A breakfast rich in protein and fiber canhelp you feel full for longer, keep your

energy up throughout the morning and help you eat less the rest of the day.

NOVEMBER 2017


1 2 3 4

5 6 7 8 9 10 11Veteran’s Day

12 13 14 15 16 17 18

19 20 21 22 23ThanksgivingDay

24 25

26 27 28 29 30

INGREDIENTS

2 potatoes, cut into bite-size pieces


1 onion, chopped

1 green bell pepper, chopped

½ cup chopped tomato

½ teaspoon dried oregano

4 eggs


Crumbled queso fresco to taste

bell pepper eggpotato

KEY INGREDIENTS

DIRECTIONS

1. Heat 1 tablespoon oil in a large skillet. Sauté onion and bell peppers

until soft, about 1 minute.

2. Add potato and oregano to the pan. Reduce heat to low and cook,

stirring frequently, until potatoes are tender and lightly browned,

about 30 minutes.

3. Add in tomato, salt and black pepper, and cook 1-2 minutes more.

4. Fry egg in a separate pan and put on top of hash. Sprinkle queso

fresco to taste.

SERVINGS: 4


French Onion Soup

Healthy Tip:Onions and garlic

have lots of nutrients and are

a key ingredient in many dishes. If you want to get rid of the aftertaste, try

eating fresh parsley or mint leaves.

DECEMBER 2017


1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25ChristmasDay

26 27 28 29 30

31New Year’s Eve

INGREDIENTS

16 ounces beef broth

1 onion, chopped

1 garlic clove, minced

1½ teaspoons dried thyme

2 teaspoons olive oil


Parmesan cheese (optional)

Toasted bread (optional)

DIRECTIONS

1. Heat olive oil in a large saucepan. Sauté

onions, garlic and thyme for 5 minutes.

2. Add beef broth and simmer 5-10 minutes.

3. Season with salt and black pepper.

4. Serve with toasted bread and cheese (optional).

beef brothonion

KEY INGREDIENTS

SERVINGS: 4-6


A Drink for all

Seasons

Sugar-sweetened drinks, like soda, energy drinks and juice, have been associated with type 2 diabetes, obesity, heart disease and dental caries.

Infused water is a great alternative to sugary drinks. The recipes are simple, and the fl vors are endless. Add your favorite fruit or veggie slices to water and let it sit for 1 hour. It’s refreshing, fun and has no added sugar!

Spring Cucumber, Orange, Lemon

Summer Cantaloupe, Mint Winter Apple, Cinnamon, Ginger

Autumn Pear, Berry

Notes

S O U R C E S

- Mayo Clinic. “Vitamins and Minerals: What you should know about essential nutrients.” July 2009. Accessed 21 September 2016. http://www.mayoclinic.org/documents/mc5129-0709-sp-rpt-pdf/doc-20079085

- Mayo Clinic. “Drugs and Supplements.” Updated 2016. Accessed 21 September 2016. http://www.mayoclinic.org/drugs-supplements

- National Institute of Health (NIH). “Vitamin and Mineral Supplement Fact Sheet.” Updated 2016. Accessed 21 September 2016. https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/

- American Heart Association. “Potassium and High Blood Pressure.” August 2014. Accessed 21 September 2016. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp#.V-LotvkrK00

- Center for Disease Control. “The CDC Guide Strategies for Reducing the Consumption of Sugar-Sweetened Beverages.” March 2010. Accessed 2 November 2015. http://www.cdph.ca.gov/SiteCollectionDocuments/StratstoReduce_Sugar_Sweetened_Bevs.pdf

- Winter Spice Casserole recipe adapted from the PA Nutrition Education Tracks, as part of USDA’s Supplemental Nutrition Assistance Program (SNAP) funded by the PA Department of Public Welfare (DPW).

- Spaghetti Squash recipe adapted from What’s Cooking, USDA Mixing Bowl. http://www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/spaghetti-squash-tomatoes-basil-and-parmesan

Thank you to Applied Materials and its

employees for helping Second Harvest Food

Bank provide the healthy meals and nutrition

tips that allow people to live active lives.

Any questions or comments? We’d love to hear from you!

Please email us at [email protected].

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