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- 2 -From the seed to the plate, the Food and Agriculture Literacy Department educates our students and community on all things food including Agriculture, Nutrition and Culinary. Also known as the FAL Department under Houston ISD Nutrition Service, we encourage our community to learn more about food and to not have just a consumer relationship with your food. is holiday recipe book focuses on healthy eating with a few fantastic ingredients. If you only could buy a few main ingredients, how many recipes could you make with them?! is year our recipes focus on some of the foods we grew at our own STEAAM farm at Old Mykawa, starchy vegetables (squash, pumpkins and sweet potatoes) and greens (collards and kale). ese are some of the healthier and more fulling foods you can eat over the holiday season. You could possibly add these recipes to your favorite holiday meal lineup. e FAL Department is very happy and excited to present this holiday recipe book to you, our students and community members! Enjoy!From our kitchens to yours,Happy Holidays and Happy Healthy Eating!

- 3 -Table of contentsBreakfastSweet Potato Spice Muns................................................6Pumpkin Pie Smoothie ......................................................8Lunch/DinnerRed, White and Greens .................................................... 12Zoopendous Zoodle Salad ............................................... 14Harvest Enchilida ............................................................. 16Tomato Basil Kale Soup ................................................... 18SnacksBarbie-cued Pump-Ken Seeds .........................................22Sriracha Cilantro Cream Cheese Dip ...............................24Dessert“My Heart Beets for You” Chocolate Cupcakes ...............28Oatmeal Chocolate Chip Surprise Cookies .................... 30

BREAKFAST- 4 -

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- 6 -Sweet Potato Spice Muffinsis mun was a favorite of our students. We converted the recipe into an easy-to-follow recipe that can be made at home. If you do not have sweet potatoes, use a winter squash like butternut squash or pumpkin puree.Servings: 1 ½ dozen Regular MunsIngredients:1 ¾ Cup Brown Sugar¾ Cup Oil3 Large Eggs1 Teaspoon Vanilla Extract2 Cups Sweet Potatoes, cooked and mashed1 Cup Whole Wheat Flour1 Cup All-Purpose Flour1 Tablespoon Baking Powder2 Teaspoons Baking Soda¼ Teaspoon Salt2 Teaspoons Ground Cinnamon½ Cup Water

- 7 -Directions:1. Preheat oven to 350ºF.2. Mix together sugar, oil, vanilla, and sweet potatoes to a large bowl.3. Add eggs in (one at a times) to sweet potato mixture and mix well between each egg.4. In a separate bowl, whisk together wheat our, all-purpose our, baking powder, baking soda, salt, and cinnamon.5. Mix in half of the our mixture to the sweet potato mixture. Mix well.6. Mix in water to batter. Mix well.7. Mix in remaining our mixture to batter. Mix well.8. Scoop batter into mun tins (3/4 full).9. Bake for 23-30 minutes or until a toothpick comes out clean.10. Allow muns to cool and enjoy!

- 8 -Pumpkin Pie Smoothieis festive smoothie is sure to delight and get you in the holiday spirit. Start your day o with this tasty drink, with a healthy boost that will help you think! If you do not have pumpkin puree, use cooked sweet potatoes.Servings: 1 CupIngredients:1 Frozen Banana, chopped½ Cup Vanilla Greek Yogurt1 Cup Kale, chopped (or other dark leafy green)⁄ Cup Pumpkin Puree (or cooked sweet potatoes)½ Cup Fat-Free Milk (or dairy free milk)1 Tablespoons Maple Syrup (or honey/agave)¼ Teaspoon Ground Cinnamon¼ Teaspoon Ground Nutmeg1 Cup IceDirections:1. Gather and prep all ingredients.2. Combine all ingredients in blender.3. Blend until all ingredients are smooth and creamy. (Time depends on blender.)4. Serve and enjoy!

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LUNCH &DINNER- 10 -

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- 12 -Red, White and Greense FAL Department was able to plant a variety of greens at the STEAAM farm at Old Mykawa and using our hydroponic garden sys-tems. No collard greens? Use another dark green leafy vegetable like kale or spinach.Servings: 8 – ½ CupIngredients:4 Cups Collard Greens, chopped and packed1 Cup Vegetable Broth½ Each Red Bell Pepper, medium dice¼ Cup Onion, small dice2 Cloves Garlic, minced (or 2 teaspoons)1 Tablespoon Oil1 Teaspoon Salt1 Teaspoon Liquid Smoke (optional)Directions:1. Wash, prep, and measure all ingredients.2. In a large pan on medium heat, add in oil and onions. Cook onions until translucent (clear).3. Add in bell pepper, garlic, salt, and vegetable broth. Cook together for 1 minute. (Add in liquid smoke if using.)4. Add in collard greens. Mix well. 5. Cook greens for 4-6 minutes or until wilted and bright. Do not overcook.6. Serve immediately and enjoy!

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Zoopendous Zoodle SaladA fun way to eat more vegetables is to make them into noodles. A spiral-izer was used for this recipe to make zucchini noodles (aka zoodles). You can use diced zucchini or store bought zoodles. For more avor, use the oil from the sun-dried tomato jar.Servings: 1 ½ PortionsIngredients:2 Each Large Zucchini, spiralized1 Each Bell Pepper½ Cup Sun-Dried Tomatoes, chopped½ Cup Black Olives, sliced¼ Cup Parmesan Cheese, grated¼ Cup Olive Oil¼ Cup Basil, choppedDirections:1. Wash and prepare the zucchini and bell pepper.2. Prepare sun-dried tomatoes, black olives and parmesan cheese. 3. In a large bowl, combine all ingredients and mix well.4. Serve and enjoy!- 14 -

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- 16 -Harvest Enchiladais recipe is warm, lling and wholesome. Use non-dairy cheese to make this dish vegan. e butternut squash can be replaced with another winter squash or sweet potatoes. e kale can be replaced with another dark leafy green; use another variety of bean if needed.Servings: 8 PortionsIngredients:3 Cups Butternut Squash, small/medium diced2 Cups (packed) Fresh Kale, chopped1 ½ Cups Black Beans, cooked1 Bunch Fresh Cilantro, chopped2 Tablespoon Oil1 Tablespoon Lime Juice (or the juice of 1 each)1 Teaspoon Garlic Powder1 Teaspoon Ground Cumin1 Teaspoon Chili Powder1 Teaspoon Onion Powder½ Teaspoon Black Pepper1 Teaspoon Salt1 9 oz. Can Enchilada Sauce14 Each Corn Tortillas1 8 oz. Bag Mexican Mix Cheese

- 17 -Directions:1. Gather, wash and prep all ingredients.2. Preheat oven to 375°F.3. In a large bowl, mix together squash, kale, beans, cilantro, oil, lime juice, all spices, and salt. Set aside.4. In a medium/large baking pan, pour ½ cup enchilada evenly in the baking pan. Make sure the sauce covers the bottom of the pan.5. Place 8 tortillas on top of the enchilada sauce. Make sure the tortillas are evenly spaced out and cover the bottom on the pan.6. Top tortillas with kale mixture.7. Top kale mixture with remaining 8 tortillas. Make sure the tortillas are evenly spaced out and cover the kale mixture and pan.8. Top tortillas with 1 cup enchilada sauce. Set remaining sauce aside.9. Cover baking pan with foil and bake for 50-60 minutes (or until the butternut squash in fully cooked.)10. Remove from oven and top with enchiladas with remaining sauce (spread evenly). en top with cheese evenly.11. Put enchiladas in oven uncovered to melt the cheese (about 3-5 minutes).

- 18 -Tomato Basil Kale Soupis is a thick and hardy soup that will keep you warm and full. For a lighter soup, add in more vegetable broth. For a Southwest Chili style soup, replace oregano/basil with cumin/chili powder, carrots with corn, and lentils with black beans and/or pinto beans.Servings: 1 – 8 CupsIngredients:1 Small Onion, small diced2 Medium Carrots, chopped1 Teaspoon Garlic Powder1 Tablespoon Dried Oregano1 Tablespoon Dried Basil1 Cup Dried Lentils8 Cups Vegetable Broth/Stock1 Can (28oz.) Crushed Tomatoes2 Tablespoons Brown Sugar or Sugar1 Teaspoon Salt4 Cups (packed) Fresh Kale, stems removed and chopped

- 19 -Directions:1. Gather, wash, prep and measure all ingredients.2. In a large pot, cook diced onions, chopped carrots and ½ cup vegetable broth on medium/high heat until onions are translucent (clear).3. Mix in garlic powder, dried oregano, and dried basil, cook for 3-5 minutes.4. Add in lentils and the remaining vegetable broth. Cook for 20-25 minutes or until lentils are tender.5. Mix in crushed tomatoes, brown sugar, and salt. Bring to a boil for about 5 minutes.6. Remove from heat then mix in chopped kale. Let kale cook for 3-5 minutes.7. Serve soup warm. For added avor, top with fresh basil. Enjoy!

SNACKS- 20 -

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Barbie-cued Pump-Ken SeedsMost pumpkins are used in the month of October. When making deco-rative pumpkins or using fresh pumpkin, do not throw out the seeds. Eat them! Make this Texas-inspired recipe for a healthy, homemade snack.Servings: ¼ – 4 CupsIngredients:1 Pkg of Egg Roll Wrappers1 Cup Pumpkins Seeds (from 1 medium/Large Pumpkin)2 Tablespoons BBQ Sauce2 Teaspoons Brown Sugar1 ½ Teaspoon Paprika½ Teaspoon Chili Powder½ Teaspoon Garlic Powder½ Teaspoon Onion Powder½ Teaspoon Salt- 22 -

Directions:1. After cutting open the pumpkin, reserve/keep pumpkin seeds. Clean the pumpkin seeds thoroughly with warm water after removing all the pumpkin pulp. Let the seeds dry in an evenly layer overnight or until completely dried.2. Preheat the oven to 325°F and arrange a rack in the middle.3. In a small bowl, mix the brown sugar and spices together.4. In a medium bowl, mix dried seeds and BBQ sauce.5. Evenly coat 1 tablespoon of the spice mixture on the sauced seeds; mix thoroughly.6. Evenly spread seasoned seeds on a lined sheet pan.7. Roast the pumpkin seeds for 15-20 minutes; mixing half-way through.8. Remove seeds from oven. (e BBQ seeds should be crispy and golden brown).9. Toss seeds in remaining spice mix (optional).10. Cool and enjoy- 23 -

- 24 -Sriracha Cilantro Cream Cheese DipThis a delicious dip that can be served with your favorite vegetables or as a spread for sandwiches/wraps. For a spicy version, add in jalapeño to taste.Servings: 2 – 8 TablespoonsIngredients:8 oz. Reduced Fat Cream Cheese, softened2 Tablespoons Sriracha Sauce2 Teaspoons Fresh Cilantro, nely chopped2 Teaspoons Ground Cumin½ Teaspoon SaltDirections:1. Prep and measure all ingredients.2. In a medium bowl, mix together all ingredients. Mix well until all ingredients are fully incorporated. (A blender or food processor can be used.)3. Serve chilled and enjoy!

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DESSERTS- 26 -

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- 28 -“My Heart Beets for You” Chocolate CupcakesDelicious yet nutritious! ese cupcakes have both a fruit and vegetable in them. ese cupcakes are a perfect treat to make for someone special.Servings: 2 DozenCake Ingredients:2 Medium Beets, boiled and peeled1 Cup Butter, melted1 Cup Unsweetened Applesauce1 ½ Cups Brown Sugar, packed2 Large Eggs1 Tablespoon Vanilla Extract2 Cups Whole Wheat Flour¾ Cup Cocoa Powder¼ Teaspoon Salt1 ½ Teaspoon Baking Powder1 Cup Semi-Sweet Chocolate Chips (optional)Icing Ingredients:8 oz. Fat-Free Cream Cheese, softened½ Cup Unsalted Butter, softened3 ½ Cups Icing (Powdered) Sugar2 Tablespoons Beet Puree1 Teaspoon Vanilla Extract1 Teaspoon Fat-Free Milk (more to taste/texture)

- 29 -Cake Directions:1. Preheat the oven to 350 ⁰F. Place cupcakes liners in mun pans.2. Place the boiled beet and 2 tablespoons of water into a food processor and puree. Set aside. (Reserve 2 tablespoons of beet puree for icing.)3. In a large bowl, cream together the butter and sugar. Beat in the eggs and vanilla. Slowly beat in applesauce and beet puree.4. In a second bowl, whisk together the flour, cocoa powder, salt, baking soda, and baking powder.5. Add the flour mixture to the beet mixture in 2 parts, beating well between each.6. Fold in the chocolate chips. Scoop cake batter in cupcake liner ¾ full. 7. Bake cupcakes for 18-20 minutes, or until a toothpick inserted into the middle comes out clean.8. Remove the cupcakes from the oven and let them cool for 10 minutes in the pans. Remove cupcakes from the pan and let the cupcakes cool completely before icing.Icing Directions:1. In a large bowl, beat together the softened cream cheese and butter. ere should be no lumps.2. Whisk in powdered sugar in 3 parts, beating well between each.3. Whisk in reserved beet puree, vanilla and milk. Beat icing well for 1 minute.4. Decorate cupcakes and enjoy!

- 30 -Oatmeal Chocolate Chip Surprise Cookiesese chewy oatmeal chocolate chip cookies have a tropical twist with a nutritional kick to boot. Gather your family and friends to make a batch of these scrumptious cookies.Servings: 2 DozenIngredients:½ Cup All Purpose Flour½ Cup Whole Wheat Flour1 Teaspoon Baking Soda1 ½ Teaspoon Salt¼ Cup Olive Oil¾ Cup Dark Brown Sugar1 Each Egg1 Teaspoon Vanilla Extract1 Cup Zucchini, shredded (or Yellow Summer Squash)2 Cups Old-Fashioned Oats½ Cup Sweetened Coconut Flakes (optional)¾ Cup Semisweet Chocolate Chips

- 31 -Directions:1. Preheat oven to 350ºF and line a baking sheet with parchment paper.2. In a medium bowl, whisk together ours, baking soda, and salt. Set aside.3. In a large mixing bowl, combine olive oil and sugar, mixing until smooth.4. Add egg and vanilla extract and mix. Add zucchini and mix until combined.5. Slowly add our mixture to zucchini mixture until just combined. Stir in oats, coconut, and chocolate chips.6. Drop a heaping tablespoonful of cookie dough 2-inches apart onto prepared baking sheet. 7. Bake for 10-12 minutes or until cookies are slightly golden around edges and set. 8. Remove cookies from pans and cool completely on wire racks before serving.9. Serve and enjoy!

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