- Serving size is a standardized amount of food. It may quantify recommended amounts, as with the MyPlate food groups, or represent quantities that people typically consume on a Nutrition Facts label.
- Portion size is the amount of a food you eat— which may be more or less than a serving. For example, the Nutrition Facts label may indicate ½ cup cereal for one serving size, but if you eat ¾ cup, that is your portion size.
Cauliflower is packed with vitamin C – an important vitamin for immune health. This vegetarian ceviche can be served with tortilla chips, avocado, lime juice, and cilantro. It’s perfect for a snack or you can double the serving and have it for lunch. This recipe uses cauliflower that has been boiled for about 5 minutes, but you can use raw cauliflower, too.
- Total time: 15 minutes
- Servings: 5
- Serving size: 1 cup
Ingredients
- 1/2 cauliflower head, cooked or raw, broken into small florets
- 1 can chickpeas/garbanzo beans, rinsed and drained (low sodium preferred)
- 1 cucumber, diced small
- 1 tomato, diced small
- 1/4 onion, peeled and diced small
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 can V8 tomato juice (low sodium preferred)
Directions
- In a large bowl, mix cauliflower, chickpeas, cucumber, tomato, onion, salt and pepper, and the can of juice. Chill in the refrigerator for 15 minutes for optimal flavor.
- Serve with tortilla chips, avocado, lime juice and/or cilantro.
This salad is packed with antioxidants from the tomatoes, along with protein and fiber from the chickpeas. Plus, most ingredients are found at the UNLV Food Pantry! This salad is a perfect side for any meat or pasta dish.
- Total time: 10 minutes
- Servings: 5
- Serving size: 1 cup
Ingredients
- 1 can chickpeas/garbanzo beans, drained and rinsed (low sodium preferred)
- 1 can sweet corn, drained and rinsed
- 2 cups cherry tomatoes, halved (or 1 tomato, diced)
- 3 tablespoons lemon juice
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar (or apple cider vinegar)
- 2 tablespoons parsley, dried (or 1/4 cup fresh, chopped)
- 1/4 teaspoon garlic powder (or 2 cloves, minced)
- 1/4 teaspoon salt
Directions
- Drain and rinse the chickpeas and corn together using a colander.
- Wash and cut the tomatoes.
- In a large bowl, whisk together the lemon juice, olive oil, vinegar, parsley, garlic, and salt.
- Add in the chickpeas, tomatoes, and corn and mix.
- For best results, allow the mixture to sit at room temperature for 30 minutes so the flavors can combine.
This salad is packed with protein and fiber from the beans, while the pepper and corn add the perfect amount of sweetness. This salad is a perfect side for the tacos or sweet potato quesadilla recipes. Plus, most ingredients are found at the UNLV Food Pantry!
- Total time: 10 minutes
- Servings: 5
- Serving size: 1 cup
Ingredients
- 1 can corn, drained and rinsed
- 1 can kidney beans, drained and rinsed (low sodium preferred)
- 1 can black beans, drained and rinsed (low sodium preferred)
- 1 red pepper, seeded and diced
- 1/4 red onion, peeled and diced
- 2 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 2 tablespoons cilantro, chopped (or 1 tablespoon dried)
- Salt to taste
Directions
- Drain and rinse the corn, kidney beans, and black beans together using a colander.
- Wash and cut the pepper and onion accordingly.
- In a large bowl, whisk together the vinegar, olive oil, and cilantro.
- Add the corn, kidney beans, black beans, pepper, and onion and mix.
- For best results, allow to sit at room temperature for 30 minutes so flavors can combine.
Broccoli is packed with vitamins A, C, K, and is relatively inexpensive all year round at the grocery store. Broccoli can be steamed, baked, sautéed or eaten raw, and makes a great side dish or addition to any salad. This salad uses raw broccoli and pairs well with the BBQ chicken or tuna cake patties recipes.
- Total time: 10 minutes
- Servings: 5
- Serving size: 1.5 cups
Ingredients
- 1 pound broccoli (2-3 medium heads), washed and cut into small florets
- 1/4 red onion, peeled and finely minced
- 1/2 cup raisins
- 1/4 cup almonds, sliced or chopped
- 1/2 cup plain yogurt
- 1/4 cup red wine vinegar (or apple cider vinegar)
- 1 tablespoon olive oil
- Salt and pepper to taste
Directions
- Rinse broccoli and onion, and cut accordingly.
- In a large bowl, mix the broccoli, onion, raisins, and almonds.
- In a small bowl, whisk together the yogurt, vinegar, and olive oil, and pour over the broccoli mixture.
- Season with salt and pepper as needed, and refrigerate until ready to serve.