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BBQ Tips

As the weather warms up, barbecues are a tasty way to enjoy the outdoors, time with friends and family, and great food.

Kelly Hall, our Registered Dietitian, demonstrates some fresh ideas to keep your cookout delicious and healthy. Try the recipes for a delicious marinade or grilled mushrooms and let us know what you think!

Grilled Mushrooms in Foil Packets

Ingredients

1 pound mushrooms, cleaned, trimmed and sliced 1/2 inch thick

2 tablespoons Italian seasoning

2 to 4 garlic cloves, minced

2 tablespoons olive oil

Salt and ground pepper to taste

Preparation

  1. Cut four 12-by-12-inch squares of heavy aluminum foil, or eight squares of regular aluminum foil (stack two sheets each of the lighter foil to make four squares).
  2. In a large bowl, combine the mushrooms, herbs, garlic, salt and pepper, and olive oil. Use a large spoon to blend the ingredients.
  3. Divide the mushrooms among the four squares. Fold the squares over and crimp the edges together to form well-sealed packets. Place on a hot grill, and grill 20 to 25 minutes.
  4. Remove packets from the grill and carefully open it to check for doneness. The mushrooms should be tender and juicy. Either transfer to plates or bowls (there will be lots of juice), or cut the packets and eat the mushrooms directly from them. Have lots of crusty bread on hand to sop up the juices.

 

Quick & Easy Grill Marinade

Ingredients

2 tablespoons mustard (Use which ever mustard you prefer, Dijon or Honey are both great choices)

2 tablespoons balsamic vinegar

3 tablespoons lemon juice

2 cloves garlic, minced

Preparation

  1. Combine all ingredients together.
  2. Let meat or vegetables marinate for at least 30 minutes. The longer the items marinate, the more time the flavors have to combine.

Find more recipes >>

Happy Cinco de Mayo!

Our Registered Dietitian, Kelly Hall, put together two recipes that highlight fresh flavors and ingredients.

Celebrate this Thursday and all through summer with these fresh and flavorful dips. They’re perfect as an appetizer, a snack, or to compliment meals.

Salsa

3 cups chopped tomatoes

1/2 cup chopped green bell pepper

1 cup onion, diced

1/4 cup minced fresh cilantro

2 tablespoons fresh lime juice

4 teaspoons chopped fresh jalapeno pepper, seeded

1/2 teaspoon kosher salt

1/2 teaspoon ground black pepper

Directions

Stir the tomatoes, green bell pepper, onion, cilantro, lime juice, jalapeno pepper, salt, and pepper in a bowl. Serve.


Guacamole

2 ripe avocados

1 small onion, finely chopped

1 clove garlic, minced

1 ripe tomato, chopped

1 lime, juiced

Salt and pepper to taste

Directions

Peel and mash avocados in a medium serving bowl. Stir in onion, garlic, tomato, and lime juice. Season with  salt and pepper to taste. Chill before serving to allow flavors to blend.

Tip: You can use homemade or store bought salsa in place of the onion and tomato.

National Bean Day

Wednesday, January 6th, is National Bean Day!

Beans are a great source of fiber and protein, and they’re very versatile, so it’s easy to find a way to include them in your diet.

A convenient way to incorporate beans in your meals is to use canned beans because most are ready-to-use or just require heating. However, canned beans can be high in sodium.

You can easily cut down on the high sodium levels by purchasing low-sodium canned goods and thoroughly rinsing your beans before using them.

Share some of your favorite ways to use beans!

Our Registered Dietitian, Kelly Hall, put together a recipe that includes 3 beans and is easy to make!


Three Bean Salad
bean salad

Ingredients

1- 15 oz can cut green beans

1- 15 oz can dark red kidney beans

1- 15 oz can cannellini or white beans

1 medium red onion, chopped

1 medium green pepper, chopped

½ cup canola oil

¼ cup white vinegar

¼ cup sugar

1 teaspoon salt

¼ teaspoon white pepper

Directions

  1.   Rinse green beans and cook according to can instructions or until tender.
  2.   Rinse and drain canned beans.
  3.   Toss beans with chopped onion and green pepper.
  4.   Combine the oil, vinegar, sugar, salt and pepper and pour over the beans. Stir to combine.
  5.   Chill at least 4 hours before serving. The longer the salad has to marinate, the better the flavor. Allow to chill overnight for best results.

 

Pumpkin Pudding Parfait

If you’re feeling a little overwhelmed after planning a whole Thanksgiving meal, then this easy dessert will save you time and stress.

This pumpkin pie parfait has all of the flavor and nostalgia of a pumpkin pie with less fat and less time spent in the kitchen.

Kelly Hall, our Registered Dietitian, demonstrates how easy it is to put this dessert together.

Give yourself a break this year, and keep everyone happy with the pumpkin pie flavor they love.

Ingredients

  • 1 ounce fat-free sugar-free instant vanilla pudding mix
  • 2 cups skim milk
  • 1 cup pumpkin puree (or approx 1/2 of a 15oz can)
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1 -2 cup Cool Whip Lite
  • 4 low-fat cinnamon graham crackers
  • 1/4 cup pecans

Directions

1. Prepare pudding according to package directions. Be sure to whisk for the full two minutes as the box instructs to ensure creamy texture.

2. Whisk in pumpkin puree, pumpkin pie spice, and cinnamon.

3. Allow to set up in the refrigerator for at least 5 minutes (longer is better).

4. In small glasses or bowls, spoon in about 1/3 cup of pumpkin pudding, spreading with a spoon to create an even layer.

5. Next, add a layer of cool whip, followed by the last layer of pumpkin pudding.

6. Top with a dollop of cool whip and sprinkle with crushed graham crackers and pecans.

7. Enjoy immediately while graham crackers are still crunchy.

 

Find more healthy Thanksgiving recipes here.

Apple Month Recipe

October is National Apple Month, so our Registered Dietitian, Kelly Hall, put together a recipe that’s perfect for this time of year.

Braised Apples and Cabbage is a colorful, tangy addition to any meal. Kelly demonstrates the ideal size of the chopped items and what the finished product looks like. Try it out and let us know what you think!

:

Braised Apples and Cabbage

Ingredients

  • 1 tablespoon butter
  • 1 medium onion, halved and thinly sliced
  • 1 Gala or Fuji apple, halved, cored, and sliced
  • 1 head red cabbage (2 pounds), cored, quartered, and thinly sliced
  • Coarse salt and ground pepper
  • 3 tablespoons cider vinegar
  • 4 teaspoons sugar
  • 1/2 cup water

Instructions

  1. In a large Dutch oven or heavy pot, melt butter over medium heat. Add onion and apple; cook, stirring, until onion softens, approximately 4 to 6 minutes.
  2. Stir in cabbage and season with coarse salt and ground pepper. Add cider vinegar, sugar, and water. Bring to a boil; reduce to a simmer, cover, and cook until cabbage is tender, approximately 20 to 25 minutes. Enjoy!

Happy World Food Day!

Friday, October 16, is World Food Day, a day to stand together against world hunger. Our Dietitian, Kelly Hall, has put together some simple recipes from around the world for you to try. 

All over the world, people will be taking action against hunger on World Food Day. Even in St. Louis, people will be working together to package meals for the hungry at home and abroad. You can find out more about World Food Day here.

Mexico

Chicken Enchiladas

Enchiladas are quick and easy Mexican dish: a corn or flour tortilla stuffed with meat and covered in a tomato-chili sauce. They’ve been around since Mayan times and are a versatile dish that allows for the use of a variety of meats and veggies depending on what you have on hand. Serve them with rice and beans for a complete Mexican meal.

Ingredients

4 boneless, skinless chicken breasts

1tablespoon olive oil

½ teaspoon salt

¼ teaspoon black pepper

1 ½ cup cheddar cheese, shredded

8 6-inch corn tortillas

2 1⁄2 cups canned enchilada sauce

Directions

Enchiladas Suizas

Heat oven to 400° F. Place the chicken on a baking sheet. Rub with the oil and season with ½ teaspoon salt and ¼ teaspoon pepper. Roast, until cooked through, 14 to 16 minutes; let cool, then shred.

In a medium bowl, toss the chicken with 1 cup of cheese. Dividing evenly, roll up the chicken mixture in the tortillas and place seam-side down in an 8-inch square baking dish. Top with the enchilada sauce and the remaining ½ cup of cheese. Bake until heated through, 15 to 20 minutes.

Add a side of rice and beans for a complete Mexican meal.

Italy

Italian Sausage Soup

Sausage Soup is a hearty staple of the Italian diet, especially during the cold winter months. It combines fresh herbs with the pasta, cheese, and tomatoes that Italy is known for. Pair this soup with garlic bread for a delicious and filling meal.

Ingredients

8 ounces hot or sweet turkey Italian sausage

2 cups reduced or no sodium chicken broth

1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano

1/2 cup uncooked small shell pasta

2 cups bagged baby spinach leaves

2 tablespoons grated fresh Parmesan or Romano cheese

2 tablespoons chopped fresh basil

Directions

Heat a large saucepan over medium heat. Remove casings from sausage. Add sausage to pan, and cook about 5 minutes or until browned, stirring to crumble. Drain; return to pan.

Add broth, tomatoes, and pasta to pan, and bring to a boil over high heat. Cover, reduce heat, and simmer 10 minutes or until pasta is done. Remove from heat; stir in spinach until wilted. Sprinkle each serving with cheese and basil.
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The Recipe Card: September 2015

We talked to clients from Irvington, IL to get their favorite recipes for some of the produce items we distributed that day.

With produce items like potatoes, onions, bananas, apples, and watermelons there was no shortage of inspiration! Now that it’s starting to feel like Autumn, it’s the perfect time of year for a warm Potato Cheese Casserole or Apple French Toast.
What are some of your favorite recipes for the Fall months?

IMG_2129

Potato Cheese Casserole

Ingredients:

1 Onion, chopped

2 bell peppers, chopped

3-4 potatoes, chopped

½ bar of velveeta cheese

Salt and Pepper

Instructions:

  1. Preheat oven to 350°
  2. Layer vegetables and cheese in a casserole dish.
  3. Sprinkle top with salt and pepper to taste and top with a layer of cheese.
  4. Bake for 20 minutes, until cheese is melted over top.

IMG_2130

Apple French Toast

Ingredients:

1-2 apples, sliced

½ cup white sugar

2 Tbs butter

6 slices bread

2 eggs

½ cup milk

Cinnamon

Instructions:

  1. Preheat a skillet over medium heat.
  2. Whisk eggs and milk together in a bowl. Dip bread in egg mixture and cook both sides 1-2 minutes until toasted. Set bread aside.
  3. Melt butter in skillet, add sugar and stir until the sugar begins to melt.
  4. Add the apples, stir occasionally until the apples are tender and juices mix with the sugar mixture.
  5. Sprinkle toast with cinnamon and top with apple mixture. Serve warm.

Tammy and Mary’s Fruit Salad Bowl

Ingredients:

1 whole watermelon

Assorted Fruit, sliced/balled/chopped

Instructions:

  1. Cut watermelon in half. Carve melon out of the rind, but save the rind to use as the bowl.
  2. Mix melon and fruits together and place in watermelon rind.

Easy Black Beans and Rice

For National Rice Month, we’re sharing an easy rice and black beans recipe.

This recipe is great for a side dish, and by adding a protein, it works well as a main dish, too. (Try it with chicken or sausage!) Another great thing about this recipe is that it’s easily modified- you can add your favorite vegetables or proteins to suit you and your family’s tastes.

What would you add to this recipe?

Easy Black Beans and Rice

Ingredients

  • 1 cup uncooked white rice (substitute with brown rice as a healthier option)
  • 1 Tbsp olive oil
  • 1 small onion, chopped
  • 1/2 green bell pepper, thinly sliced
  • 1/2 red bell pepper, thinly sliced (for added flavor you can use roasted red bell peppers)
  • 3 cloves minced garlic
  • 2 16-ounce cans of black beans, rinsed and drained
  • 2 Tbsp white vinegar
  • 1/4 teaspoon cayenne powder
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

  1. Cook rice according to package instructions. White rice usually takes 15 minutes to cook once the water is simmering, and 10 minutes to sit.
  2. Heat oil in a large skillet on medium high. Sauté onions and bell peppers for 3-4 minutes, until just beginning to soften, then add garlic and sauté a minute more. Add the black beans, vinegar and cayenne. Bring to a boil, reduce heat, cover and simmer for 5 minutes.
  3. Stir in rice and oregano. Add salt and pepper to taste.

Quick and Easy Chicken Salad

It’s National Chicken Month, and we’re celebrating with a classic favorite.

With only five ingredients, this makes for a fast, versatile chicken salad. Eat it on a sandwich, with crackers, or scoop it up with some celery.

What is your favorite chicken recipe?

Quick and Easy Chicken Salad

Ingredients:

  • 3 cups cooked chicken breast, diced or shredded
  • 1/3 cup chopped pecans or almonds
  • 1/3 cup red grapes, cut in quarters
  • 1/4 cup celery, diced
  • 1 cup mayonnaise
  • 1 teaspoon salt
  • 1 teaspoon pepper

Instructions:

1. Combine all ingredients in a medium bowl and mix until well incorporated.

2. Serve immediately or refrigerate and enjoy later.

 

Find more easy recipes like this one on stlfoodbank.org!

Happy Corn on the Cob Day!

National Corn on the Cob Day is Sunday, August 16.

We’re celebrating with a delicious and healthy corn salsa recipe. What are some of your favorite ways to use corn on the cob?

Zesty Corn Salsa

Ingredients:

  • 2 large ears corn
  • 1/4 red onion, diced
  • Can of black beans
  • 2 ripe tomatoes, seeds slightly removed and diced
  • 1 serrano or jalapeño pepper, seeded and minced
  • sea salt and ground black pepper to taste
  • juice of one lime
  • 1/3 cup fresh cilantro, chopped

Instructions

  1. To grill corn (preferably over charcoal for best flavor), leave the husk on and grill it first until charred. Then remove the husk and strings and put it back on the grill for a little color – 2-3 minutes – rolling to heat all sides.
  2. Once grilled, slice corn off of the cob and add to bowl with remaining ingredients and stir.
  3. Taste and adjust seasonings as needed, adding more salt, pepper or lime juice for added flavor.
  4. Serve immediately. Will keep covered in the fridge for several days, but is best when fresh.