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    January 2012

    Have you ever heard of "Planned-Overs?"

    Planned-Overs is a new term for making extra food to serve another day.


    Bean Soup

    • 1 1/2 lb dried beans (navy, pinto or northern)
    • 12 c water or enough to cover the beans for soaking
    • 1 (32 oz.) carton low-sodium vegetable broth
    • 10 c fresh water for cooking beans
    • 1 t dried oregano
    • 1 t pepper
    • 1/2 t salt
    • 3 garlic cloves, minced
    • 1/8 t crushed red pepper flakes or more to taste
    • 1 can (28 oz) low-sodium diced tomatoes, undrained
    • 4 large carrots, peeled, sliced and halved
    • 1 large onion
    • 2 medium potatoes, peeled and cut into small cubes
    • 1 T fresh oregano if available or 1 t dried oregano
    • 1/2 t fresh ground pepper
    • 1 small red onion, chopped
    • 8 corn tortillas


    Rinse and sort the beans. Place beans in a slow cooker container, add 12 cups of water. Cover and let sit overnight with no heat on. Drain off the water. Add vegetable broth, 10 cups fresh water, oregano, pepper, salt, garlic, red pepper flakes, tomatoes, carrots, onion, and potatoes. Cook on low 8 to 9 hours or until beans are very tender. Sprinkle with oregano and freshly ground pepper. Sprinkle each bowl with chopped red onion. Serve with warm corn tortillas.

    Note: The soup can be prepared on the stove. After soaking the dried beans overnight, bring the soup to a boil, reduce heat, cover and simmer 2 1/2 to 3 hours, until the beans are very tender.

    8 servings with Planned-Overs for tomorrow night.




    Cobb Salad


    • 6 c Romaine lettuce, washed, crisped in the refrigerator and then torn into bite size pieces
    • 2 c baby spinach leaves, washed, stems removed
    • 4 Roma tomatoes, washed and chopped
    • 4 hard-cooked eggs, peeled and chopped*
    • 1 avocado, washed and cut in half
    • 1 1/2 oz low-fat Colby cheese, shredded
    • 1/2 c light Ranch salad dressing


    Combine the Romaine lettuce and spinach on a large platter. Arrange tomatoes, eggs, avocado and cheese in lengthwise rows across the top of the salad. Squeeze lime juice over the avocado. Serve with the salad dressing.

    8 servings

    *Note: cook 8 extra eggs when you cook the  hard-cooked eggs for your Planned-Over the next night



    Brown Rice Pudding

    • 2 c water
    • 3/4 c brown sugar
    • 1/3 c sugar
    • 2 T cornstarch
    • 3 c low-fat milk (1%)
    • 2/3 raisins or dried cranberries
    • 1/2 t cinnamon
    • 1/2 t nutmeg
    • 4 bananas
    • 1/2 t cinnamon for garnish


    In a medium saucepan, bring 2 cups water to a boil. Add the rice and reduce heat to medium-low. Cover and cook 45 minutes. Remove the cooked rice to a bowl. Whisk sugar and cornstarch into the same saucepan. Add the milk, stirring until smooth. Stir in the cooked rice, raisins, cinnamon and nutmeg. Bring to a boil over medium-high heat. Reduce heat to simmer, stirring occasionally 10 minutes. Cool 5 minutes and serve warm with sliced bananas and cinnamon on top.

    8 (1/2 cup) servings



    Planned-Over Soup and Sandwich Dinner:


    Egg Salad Sandwich

    • 8 hard-cooked eggs, peeled and chopped
    • 3 T onions, finely chopped
    • 3 T celery, finely chopped
    • 1/4 c light mayonnaise
    • 1 T prepared mustard
    • 6 crisp lettuce leaves
    • 12 slices whole wheat bread, toasted


    In a large bowl, combine the eggs, onions, celery, mayonnaise and mustard. On a platter, top 6 slices toasted bread with the egg salad mixture, lettuce and remaining bread. Cut each sandwich in half.

    6 servings



    Banana/Apple Waldorf Salad

    • 4 c vanilla non-fat yogurt
    • 2 apples, washed, cored, sliced and cut into small bite-size pieces
    • 3 bananas, peeled and sliced
    • 2 T pecans, chopped
    • 1/2 t cinnamon


    In a large serving bowl mix the yogurt, apples and bananas. Refrigerate until serving time. When ready to serve, sprinkle nuts and cinnamon on top.

    6 servings



    Dried navy beans, dried pinto beans, garlic, carrots, celery, onion, corn tortillas, Romaine lettuce, fresh spinach, tomatoes, eggs, avocado, low-fat cheese, brown rice, 1% milk, bananas, celery, whole wheat bread, and apples are  WIC Approved Foods.