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Food & Health

Center for Regional Food Systems

Vegetables

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  • Blueberry Muffins

    Published on October 27, 2014
    Michigan-grown berries are available in July and August. Blueberries have many health benefits. With only 100 calories in a one-cup serving, these flavorful berries provide a fat-free, sodium-free, cholesterol free and high-dietary-fiber addition to your diet. They are also packed with disease-fighting antioxidants and are a good source of vitamin C. Choose dusty-blue, firm, plump, dry berries. You can safely refrigerate blueberries for 10 to 14 days. Add them to your meals in a variety of ways – top off cereal or pancakes, add them to muffins or waffles, or just enjoy them one at a time.

  • Oven Fries

    Oven fries are very easy to make! If you scrub them well, there is no need to peel your potatoes. Leaving the skin on provides additional fiber and nutrients. You can try this recipe with sweet potatoes or rutabaga.

  • Blackberry Banana Overnight Oats

    If you haven’t tried overnight oats give them a try! This recipe combines blackberries and bananas for a nutrient packed breakfast.

  • Green Smoothie

    Adding greens (spinach or kale) to your smoothie adds extra nutrients! If you include fruit, you can't even taste the spinach!

  • Canning Applesauce

    Published on May 13, 2019
    Select Michigan apples that are sweet, juicy and crisp. For a tart favor, add 1 to 2 pounds of tart apples to each 3 pounds of sweeter fruit. An average of 21 pounds is needed per canner load of 7 quarts; an average of 13½ pounds is needed per canner load of 9 pints.

  • Pretzel de Letras

    Published on May 26, 2021

  • Mini Quiche

    Savor the flavor of eating right with limited time! In 30 minutes you can make these Mini Quiche and eat breakfast all week!

  • Peach Crisp

    Published on October 27, 2014
    Peaches have many health benefits. They are low in calories, provide vitamin C and contain no fat.

  • Chocolate Zucchini Muffins

    You would never guess that these muffins were made with yogurt instead of oil! At only 20 cents per muffin, these Chocolate Zucchini Muffins are worth the effort!

  • Cucumber Salad

    This fresh salad requires few ingredients and you can season to your taste!

  • Potato, Black Bean, & Kale Skillet

    This skillet is flexible! Sweet potatoes and peppers? Lentils and spinach? Use what you have on hand!

  • Broccoli Potato Soup

    Try this nutritious, hot meal with just a few ingredients.

  • Nancy’s Collard Greens

    Try this recipe to add some healthy greens to your meals!

  • Cheesy Hamburger Skillet

    This dish will keep everyone in the family satisfied, with minimal clean up.

  • Carrot Pineapple Muffins

    Not one, not two, but THREE different fruits and vegetables are hidden in these muffins! Bake ahead and freeze for a last minute healthy speedy breakfast or snack!

  • Roasted Asparagus

    Published on May 25, 2021
    Have you tried roasting asparagus? If not, you're in for a treat! Season with your favorite spices.

  • Microwave Baked Apples

    Try this simple, warm desert!

  • Corn Salad

    Serve this corn salad as a fiber packed side dish!

  • Eggroll in a Bowl

    Published on December 4, 2020
    Eggrolls are a great way to use vegetables!

  • Broccoli Mac and Cheese

    Published on March 30, 2021
    Have you ever tried to make your own mac and cheese? Try our simple recipe! We added broccoli for an additional boost of fiber and nutrition.

  • Venison Pot Roast

    Published on October 1, 2017

  • Banana Burrito

    Need an easy snack? Give this banana burrito a try! It is simple, nutritious, and tasty!

  • Venison Burger Soup

    Published on October 1, 2017

  • Ensalada de Pasta de Coditos

    Published on May 28, 2021

  • Brazilian Rice

    This easy recipe is full of flavor and nutrients. It's great for breakfast, too, or pack the leftovers for lunch!

  • Apple, Carrot and Raisin Salad

    Use up your Michigan apples in a different way with this apple, carrot, and raisin salad.

  • Strawberry Shake

    Try this simple, refreshing way to enjoy Michigan strawberries!

  • Venison Sauerbraten

    Published on October 1, 2017

  • Avocado Breakfast Bruschetta

    See this tasty and nutritious breakfast idea!

  • Baked Veggie Chips

    Think of the possibilities - carrots, parsnips, broccoli stems, purple potatoes, and more! Try different seasoning combinations. You might find one your family really loves!

  • Avocado Cilantro Lime Dressing

    This Avocado Cilantro Lime Dressing is lower in fat and sugar than a store bought dressing and it's easy to make! Add it to green salads, pasta salads, potatoes, sweet potatoes or chicken for a tasty dish!

  • Stuffed Peppers with Corn

    Published on October 7, 2015
    Sweet corn chosen for freezing is processed at its peak ripeness, a time when it is most nutrient-packed and most delicious.

  • Venison Mincemeat

    Published on October 1, 2017

  • Roasted Root Vegetables

    Published on May 13, 2019

  • Garden Sloppy Joes

    Adding vegetables to your favorite meat dish pumps up the vitamin, mineral, and taste factors. We added vegetables to a low-fat sloppy joe recipe and the results were fantastic!