Green breakfast smoothie

Starting your day with a healthy Green Breakfast Smoothie is a great way to get energized and feel awesome. This one is healthy and tasty … a winning combo! As you are drinking your smoothie, think about the mindful eating map and the hunger scale.


  • 2 cups spinach or kale leaves
  • 2 cups pineapple
  • 1 medium banana
  • 1/2 an apple, cored
  • 2 tablespoons hemp hearts, flax seeds or chia seeds
  • 2 cups water


  1. Put all ingredients in a blender and blend for 1 minute.
  2. Drink up your yummy greens!

Three Sisters Stew

This hearty stew is great for dinner and even better the next day. It uses different ingredients like sweet potatoes and quick cooking oats.


  • 1⁄2 pound ground beef or ground bison
  • 1 cup onions, diced
  • 3 cups water
  • 3 cups red potatoes, cubed (or 11⁄2 cans, about 24 ounces,
  • low-sodium sliced potatoes, drained)
  • 2 tomatoes, diced (or 1 can, about 15 ounces, low-sodium
  • diced tomatoes, drained)
  • 1 can (15 ounces) low-sodium tomato sauce
  • 1⁄2 cup frozen corn kernels (or 1⁄4 can, about 4 ounces,
  • low-sodium whole kernel corn, drained)
  • 1⁄2 cup yellow squash, diced (or 1⁄4 can, about 4 ounces,
  • low-sodium sweet potatoes, drained and diced)
  • 1⁄2 cup green squash, diced (or 1⁄4 can, about 4 ounces,
  • low-sodium carrots, drained)
  • 1⁄2 can (about 8 ounces) low-sodium kidney beans, drained
  • 1⁄2 can (about 8 ounces) low-sodium vegetarian beans
  • 1⁄4 cup quick cooking oats
  • 2 cloves garlic, finely chopped
  • 1⁄4 teaspoon black pepper
  • 1⁄4 teaspoon salt


  1. In a small skillet, brown ground beef and onions over medium to high heat for 8 to 10 minutes. Drain fat.
    1. In a large pot, combine cooked ground beef, water, and red potatoes.
    1. Bring the pot to a boil and cook for 15 minutes.
    1. Add all the other ingredients to the pot and bring to a boil.

Lower heat and simmer for about 25 minutes.

Notes: Tip for cooking ground beef: The recommended safe minimum internal temperature for ground beef is 160 degrees F, as measured with a food thermometer. This recipe can be made with fresh instead of canned ingredients. Just allow for more prep and cooking time. This recipe is from A Harvest of Recipes with USDA Foods for FDPIR