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Recipes

These recipes are suggestions to turn commodity foods distributed on Pine Ridge reservation into healthier meals.
 
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Apple Rice Pudding
Servings: 6
Ingredients:
1 cup rice, 2 cups water, 2 medium apples, 3/4 cup raisins, 3/4 cup fat free evaporated milk.

Directions:
Peel, core and dice the apples. Wash the raisins. Put in a saucepan with the rice and the water. Bring to a boil, set on medium heat, cover and simmer until water is absorbed. Stir occasionally. Add the evaporated milk and simmer until rice has reached the desired tenderness.

Comments:
This recipe does not use any sweetener. The sweetness comes from the fruit that is used.
 

 

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Barley Beef Stew
Servings: 4
Ingredients:
1 can beef stew (24 oz.), 2 cups shredded cabbage, 1/2 cup quick cooking barley, 2 cups water, 1/2 tsp. garlic powder (or to taste)..

Directions:
Heat up the water. Add the shredded cabbage and barley. Cook until both is tender. Add the beef stew and garlic powder. Heat thoroughly.

Comments:
Do not add any more salt!

 

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Creamy Potato Leek Soup
Servings: 6
Ingredients:
1 1/2 cups sliced leeks (only the white part), 1 teaspoons cooking oil, 2 1/2 cups water, 1 teaspoon Mrs. Dash salt-free seasoning, 1 teaspoon onion powder, 1 teaspoon garlic powder, 1/8 teaspoon black pepper, 1 generous dash of nutmeg, 1 can fat free evaporated milk, 1 1/3 cup potato flakes.

Directions:
In a saucepan heat the oil over medium heat. Add the leeks and sauté for approx. 5 minutes. Stir frequently to keep them from burning. Add the water. Bring to a boil, cover and simmer until the leeks are tender. Add the spices, the evaporated milk and the potato flakes. Stir well and bring to a boil for 2 minutes.

Comments:
This recipe does not use any salt.

 

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Minestrone
Servings: 6
Ingredients:
1 medium onion chopped, 1 garlic clove crushed, 2 celery stalks sliced, 2 carrots sliced, 1/2 cup chopped green beans, 1 1/2 cups shredded cabbage, 4 tomatoes chopped, 1/2 cup uncooked elbow macaroni, 1/4 cup fresh parsley (or 1 1/2 teaspoons dried) 1 1/2 teaspoons dried basil, 8 ounces tomato sauce, 6 cups vegetable broth, 1 teaspoon cooking oil, black pepper.

Directions:
In a large saucepan heat the oil over medium heat. Add the onions and garlic and cook until soft but not brown. Add 2 cups of the vegetable broth and the carrots and beans and cook for 10 minutes. Add the rest of the vegetable broth and celery and cabbage and cook for another 10 minutes. Add the rest of the ingredients and cook on low heat until everything is tender. Season with black pepper to taste.

Comments:
This is a great soup in the summer when you can get fresh produce at a Farmer Market or from your own garden. You can substitute any vegetable with what you have available.
 

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Onion and Garlic Mashed Potatoes
Servings: 3
Ingredients:
1 small onion, 1 teaspoon cooking oil, 1 1/3 cup water, 1/3 cup milk, 1 teaspoon butter, 1 teaspoon garlic powder, 1 teaspoon Mrs. Dash saltfree seasoning, 1 dash nutmeg, 1 1/3 cup potato flakes.

Directions:
Cut the onion into half and then into small slices. Brush a non-stick frying pan with the cooking oil and heat over medium heat. Add the onion slices. Fry them until they are light brown and soft. Remove from heat. In a saucepan bring the water, butter and spices to a boil. Remove from heat and stir in milk and potato flakes. Let stand until thickened and fold in onions.

Comments:
This recipe does not use any salt.
 

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Refried Bean Soup
Servings: 6
Ingredients:
1/2 cup green onions chopped, 1 green bell pepper chopped, 1 cup zucchini diced, 3 medium tomatoes diced, 1 teaspoon cooking oil, 1 can fat free refried beans, 2 cups cooked pinto beans, 1 can vegetable broth, 2 teaspoons garlic powder, 2 tablespoons taco seasoning.

Directions:
Heat oil in a saucepan on medium heat. Add green onions, green pepper, zucchini and sauté for 3 minutes. Add tomatoes and sauté for another 2 minutes. Add refried beans and mix well. Stir in vegetable broth. Add pinto beans, garlic powder and taco seasoning. Stir, cover and let simmer on low heat until the vegetables are tender.

Comments:
You can make your own taco seasoning: 1 tablespoon Chili Powder, 1 teaspoon Onion Powder, 1 teaspoon Ground Cumin, 1 teaspoon Garlic Powder, 1 teaspoon Paprika. Store in airtight container.
 

 

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