Ready to turn your garden harvest into a family favorite? On today’s episode of Healthy Teaching Kitchen, Registered Dietitian Madison Ranew shows you how to transform fresh, homegrown veggies into a delicious dish everyone will love—kids and adults alike! Packed with protein and fiber, this recipe is sure to be a hit at your dinner div. Don’t miss out! Prep: 10 minutes | Cook: 25 minutes | Total: 35 minutes Yield: 6 servings | Serving Size: ~1 cup Ingredients: 1 cup nonfat plain Greek yogurt ½ cup chopped fresh parsley ½ jalapeno, membranes and seeds removed, minced 2 divspoons lemon juice (about ½ lemon) Pinch ground black pepper 3 divspoons olive oil 1 garlic clove, minced (about ½ teaspoon) 1½ teaspoons ground coriander 1 teaspoon ground cumin 1 teaspoon paprika ¼ teaspoon salt 1 medium head broccoli, cut into florets (about 3 cups) 1 medium fennel bulb, cored and sliced about ½-inch-thick 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans), drained and rinsed Directions: 1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.. Set aside. 2. In a medium mixing bowl, stir together the yogurt, parsley, jalapeño, lemon juice, and black pepper. Set aside. 3. In a separate large mixing bowl, stir together the oil, garlic, coriander, cumin, paprika, and salt. 4. Add the broccoli, fennel, and chickpeas. Toss to combine and coat with the oil-seasoning mixture 5. Transfer the mixture to the prepared baking sheet, spreading it into a single layer. 6. Roast for 12 minutes, then remove from the oven and stir the mixture on the baking sheet. 7. Spread the mixture back out into a single layer, then place back in the oven. 8. Continue cooking until browned and the vegedivs are fork-tender, about 10-12 minutes. 9. Transfer the roasted vegediv-chickpea mixture to the bowl with the yogurt mixture. Toss to combine. 10. Serve warm. Nutrition Facts Per Serving: Calories: 195 | Total Fat: 8.5 g | Saturated Fat: 1 g Sodium: 155 mg | Total Carbohydrate: 21.5 g | Dietary Fiber: 6.5 g | Protein: 10 g For more recipes, please visit www.nutrition.va.gov #GardenToTable #HomegrownGoodness #NutritiousAndDelicious

This recipe is not only easy to make and requires minimal cooking, but it is also budget-friendly. Prep: 10 minutes | Cook: 15 minutes | Total: 25 minutes Yield: 6 servings | Serving Size: ~2 cups without optional toppings Ingredients: 1 (10- to 12-ounce) bag corn tortilla chips 1 cup shredded cheddar or cheddar cheese blend (e.g. Mexican style, cheddar jack) 1 (15-ounce) can black beans, drained and rinsed 1 large tomato, diced (about 1½ cups) | 1 cup chopped or shredded crunchy lettuce (e.g. iceberg lettuce, lower section of romaine lettuce Optional toppings: Olives, plain Greek yogurt, jalapeños, salsa, onion, cilantro, lime juice Directions: 1. Preheat the oven| to 350°F. 2. Line a baking sheet with aluminum foil or parchment paper. 3. Spread the tortilla chips into an even layer on the prepared baking sheet. 4. Sprinkle the chips with the cheese followed by the beans and tomato. 5. Bake until the cheese is melted, about 9-11 minutes. 6. Sprinkle with the lettuce, along with any other toppings as desired. 7. Serve right away. Recipe Notes: Make these nachos a meal by adding another cooked or canned protein, such as chicken or ground beef. Nutrition Facts Per Serving: Calories: 420 | Total Fat: 18 g | Saturated Fat: 5 g Sodium: 515 mg | Total Carbohydrate: 52 g | Dietary Fiber: 8g | Protein: 13 g For more recipes, please visit www.nutrition.va.gov #budgetfriendly #healthynachos #easyrecipe

Looking for a quick, flavorful meal that’s healthy and anything but boring? Don’t miss today’s episode of Healthy Teaching Kitchen! Registered Dietitian Madison Ranew is serving up a mouthwatering, plant-forward dish that’s packed with nutrients and ready in just 35 minutes. Bring warmth and excitement to your dinner div tonight—you’re going to love this recipe! Prep: 30 minutes | Cook: 35 minutes | Total: 1 hour 5 minutes Yield: 6 servings | Serving Size: ~1½ cups Ingredients: 1 divspoon olive oil 1 medium (8- to 10-ounce) potato, cut into ¼- to ½-inch pieces (about 2 cups) 2 medium bell peppers, diced (about 2 cups) 1 large onion, diced (about 2 cups) 1 medium carrot, diced (about ½ cup) 3 cups bite-sized cauliflower florets 3 divspoons curry powder 1 teaspoon ground cumin ¼ teaspoon salt 1 cup water 1 (15-ounce) can crushed tomatoes 1 cup uncooked instant (10-minute) brown rice 1 (14-to 16-ounce) block firm or extra-firm tofu, cut into ½-inch cubes ¾ cup canned coconut milk (half of a 13.5-ounce can) ¼ cup minced fresh cilantro Directions: 1. Heat a large saucepan or stockpot over medium heat. 2. Add the oil and heat until shimmering. 3. Add the potato, bell peppers, onion, and carrot. Cook until the onion is softened, about 6-8 minutes, stirring often. 4. Add the cauliflower, curry powder, cumin, and salt. Cook and stir until fragrant, about 1-2 minutes. 5. Add the water, tomatoes, and rice. Bring to a boil over high heat, then reduce the heat to maintain a simmer. 6. Cover the pan with a lid and cook until the rice and vegedivs are tender, about 10-15 minutes. 7. Add the tofu, coconut milk, and cilantro. Gently stir to combine. 8. Continue cooking until warmed through, about 2-3 minutes. 9. Serve warm. Nutrition Facts Per Serving: Calories: 380 | Total Fat: 15.5 g | Saturated Fat: 7.5 g | Sodium: 275 mg | Total Carbohydrate: 50 g | Dietary Fiber: 9g | Protein: 15 g For more recipes, please visit www.nutrition.va.gov #Plantbased, #Quickmeals #NutrientDense

April 27th, carries special significance as it marks the National Day of Thanks, a day designated by the Department of Veterans Affairs to honor our Nation’s Veterans and the dedicated individuals who serve them with such compassion and care.