Bronco Family Table

Celebrate our incredible planet by enjoying delicious, nourishing and beautiful food! Keep it simple or make it bright and bold depending on what you have available. 

Convo Starters

Spark new conversation with family, friends or roommates with the questions of the night:

What about humanity inspires you? What about the earth inspires you?

Music

Check out National Geographic’s Earth Day WILD playlist on Spotify

Education

There’s something relaxing and special about spending time in the outdoors. Don’t forget that it’s still important to get outside, move your body, and enjoy the sunshine. The stay at home order allows responsible outdoor recreation in your local area. It is your responsibility to stay up to date and respect the health of others’ when doing recreating outside.

If you are staying indoors, you can still enjoy nature virtually. It’s National Parks Week and the National Parks Service is inviting you to bask in the beauty of nature wherever you are! Check out this link for sights, sounds, and ways to join in on the celebration.

Recipes

• DIY SALAD

Ingredients:
Serves 4
– 8 cups leafy salad greens, washed
– 8-12 ounces leftover cooked chicken, ham, turkey or fish, or a combination (substitute beans/lentils/tofu as desired)
– 4 ounces cheese
– 1 medium apple
– 1 bunch grapes
– 1/2 small cucumber
– 1 pint grape tomatoes or 1 large tomato
– 2 medium carrots
– 2 hard-boiled eggs (optional)
– 1/2 cup almonds or walnuts (substitute pumpkin or sunflower seeds as desired)
– Salad dressing of your choice

Directions:
Pile greens into a large bowl or platter. Cut meats into bite-sized pieces. Cube or shred cheeses. Arrange in small bowls or on a plate. Prepare the other vegetables and fruits as needed — dice apples, slice cucumbers, cut grapes and tomatoes in half as needed, slice carrots — and place in small bowls or arrange in piles on a platter. Cut hard boiled eggs in quarters and place in a small bowl.
Place nuts or seeds in a small bowl. Set out your family’s favorite salad dressings and let everyone make their own salads!

• • • • FIESTA WRAPS

Ingredients:
Serves 6
– ¼ cup quinoa, dry
– 2 ¼ cups canned low-sodium black beans, drained, rinsed
– ¼ cup fresh red bell pepper, seeded, diced
– ¼ cup Fresh red onions, peeled, diced
– ½ cup Fresh carrots, peeled, shredded
– ¼ cup cheddar cheese, shredded (1 oz)
– 1 teaspoon Chili powder
– 1 ¼ teaspoon Ground cumin
– 1 ¼ teaspoon Fresh Lime juice
– 6 Whole-wheat tortillas, 6”
– 1 tablespoon Vegetable oil

Directions:
Preheat the oven to 325 °F.
Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and ¾ cup water in a small pot. Cover and bring to a boil. Turn heat down to low and simmer until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork and set aside. A rice cooker may be used with the same quantity of quinoa and water.

Place black beans in a large mixing bowl. Lightly mash beans by squeezing them using gloved hands (at least 50 percent of the beans should appear whole). Be careful not to over-mash beans.
To make filling, add to the mashed beans the quinoa, red peppers, red onions, carrots, cheese, chili powder, cumin, and lime juice.

For each wrap, place ½ cup of filling on the bottom half of the tortilla and roll in the form of a burrito. The wrap may also be folded in half like a taco.

Brush filled wraps lightly with vegetable oil and place on a baking sheet. Bake for 10 minutes at 325 °F. Wraps will be lightly brown. Serve hot.

• • • QUINOA SALAD

Serves 4
Ingredients:
– 1 cup of quinoa
– 2 kernels from 2 ears of corn, or 1 can of corn
– 1 (15 ounces) can black beans, rinsed and drained
– 1 red or green pepper, chopped in ½ inch squares
– 2 scallions, washed and chopped
– ½ cup parsley or cilantro, washed and chopped
– 1 mango, peach or nectarine, peeled and chopped into small cubes (could use canned or thawed frozen fruit)
– Italian or homemade dressing
– Salt and pepper, to taste
– Juice from half a lemon or lime

Directions:
Start with one part quinoa and two parts water. Bring water to a boil, then add quinoa
Cover the pan and turn the heat to very low for 15 minutes. Let the quinoa cool, then mix together with all the other ingredients. Add Italian or homemade salad dressing to taste. Serve cold or at room temperature

• THE EASIEST COOKIES IN THE WORLD
• Yields: 2 dozen cookies
  Ingredients:
  – 2 overripe bananas
  – 1 cup quick oats
  – ½ cup chocolate chips
• Directions:
  Preheat oven to 350 °F
  Using a fork mash the bananas in a bowl. The consistency should be gooey, try to get the lumps out. Pour in oats and chocolate chips and mix well. With moist hands form 2-inch balls of mixture, place on a greased cookie sheet about 1 inch apart.Bake at 350 degrees For 15 to 20 minutes or until golden brown. Let cool and enjoy!
  Try adding raisins, craisins or your favorite nut for variety.

This weeks recipes are from the thefamilydinnerproject.org

Download the BFT Meal Kit Earth Day here.

It’s possible to have theme nights on a budget! Tonight, let’s take things to Italy. Try one of these Italian inspired dishes that are budget and pantry friendly.

Convo Starters

Spark new conversation with family, friends or roommates with the question of the night:

“What is one thing this week you can do to take care of yourself?”

Music:

Kick off the night right with music like you might hear in an Italian restaurant using this playlist on Spotify.

Recipes:

• • Pasta with Oil & Garlic

Serves 5-6

Ingredients:

– 1 pound of linguine
– ½ cup of olive oil
– 5 cloves of garlic, minced
– ½ cup fresh parsley, chopped (if you don’t have any on hand, throw in ¼ tsp. crushed red pepper)
– 1 teaspoon salt
– 1 cup grated parmesan cheese

Directions:

Cook pasta according to package directions.Gently heat oil in a large pan, sauté garlic and crushed pepper if using for 2-3 minutes. Remove from heat, stir in parsley (if using), salt and pepper. Serve with grated cheese and salad.

• • Pasta with Tomatoes & Chickpeas
    Serves 8

Ingredients:

– 1 pound fresh ripe tomatoes finely chopped (or 1 can of diced tomatoes)
– 1 garlic clove, minced
– Salt and pepper (to taste)
– 1 teaspoon balsamic vinegar (optional)
– 1 tablespoon chopped fresh basil (or 1 tsp. dried basil)
– 2 tablespoons olive oil
– 1 (15-ounce) can of chickpeas, drained and rinsed
– 1 pound whole wheat pasta (any shape) uncooked
– ¼ cup shredded cheese (try cheddar, monterey jack, parmesan, or feta)

Directions:

Combine tomatoes, garlic, salt, pepper, balsamic vinegar, basil, and olive oil in a medium bowl. Let sit for 15 minutes.Stir in the chickpeas.Meanwhile, bring a large pot of water to a rolling boil. Add a generous amount of salt and the pasta. Cook al dente, until the pasta is firm to the bite. Drain.Toss with pasta with chickpea sauce, sprinkle on cheese, and serve.

• • Vegetable Soup
    Serves 2

Ingredients:

– 3-4 stalks of celery
– 1 onion
– 3 carrots
– 2 quarts water, broth, bullion, or nutritional yeast
– 4-6 ounces tomato, diced or sauce
Any veggies you like
Optional:
– beans
– pasta

Directions:

Chop and sauté celery, onion and carrots with oil until slightly cooked. Add water, broth, bullion, or nutritional yeast depending on what have/prefer. Add tomatoes or sauce. Then add any of the following veggies you prefer and have on hand: green beans, cauliflower, summer squash, potatoes, peas, cabbage, corn, kale.

Optional: Add a can of white, navy or cannellini beans and/or add pasta

Add parsley and basil/thyme salt to taste.

• • Garlic Bread
    6 servings

Ingredients:

– 4 tablespoons butter, melted
– One 12-ounce loaf French bread, cut into 1-inch slices (or use any bread you have!)
– 2 teaspoons dried parsley
– ½ teaspoon garlic powder

Directions:

Preheat a grill pan over medium-high heat. Spread the butter on both sides of the bread and season with the parsley and garlic powder. Place on the grill pan and cook on one side until golden brown. Flip, and continue cooking until the other side is golden brown. Remove and serve.

This weeks recipes are inspired by thefamilydinnerproject.org and foodnetwork.com

Download the BFT Italian Meal Kit here.

Tacos! It’s not Tuesday, but everyone still loves tacos. Defy the odds and take your tacos in a new direction by using what’s in your pantry, freezer and fridge as a taco bar.

Music:

What pairs better with tacos than authentic Mariachi music? Make the most out of your dinner experience with Spotify’s La Cantina playlist.

Convo Starters:

Spark new conversation with family, friends or roommates with the question of the night:
What helps you study or work at home?

Education:

Sleep. We all love it. Sometimes as a student, it can feel like you don’t have enough time for it. BUT catching Z’s consistently will keep your mind and body feeling much better, increase your productivity, and might just be more beneficial than cramming in a late night study session. So, make sleep a priority and shoot for 8 hours of sleep every night – you’ll be glad you did!

Tonight’s recipe calls for creativity, try one of the recipes below!

• Black Bean Tacos
• Fish Stick Tacos
• Spicy Meat Tacos
• Chipotle-Lime Cauliflower Tacos

OR make it your own with what you have on hand!

Filling: beans, lean ground beef, lean turkey, steak, tofu, chicken, fish, shrimp

Seasoning: pre-made taco seasoning, or a dash of whatever you have on hand: chili powder, cumin, dried oregano, onion powder, garlic powder, salt

Toppings: salsa, hot sauce, cheese, onions, olives, sour cream, tomato, lettuce, spinach

Base: soft tortillas, hard taco shells, brown rice, quinoa
This weeks recipes are from Eatingwell.com

Recipes:

• • Black Bean Tacos
    Serves 4

Ingredients:
– 2 (15 ounce) cans of black beans
– 1 teaspoon ground cumin
– ½ teaspoon garlic powder
– 8 hard taco shells
– ¾ cup shredded Mexican cheese blend

Directions:
Preheat the oven to 325 degrees F.
Mash half of the beans in a large bowl. Add whole beans, cumin and garlic powder; stir to combine. Fill each taco shell with about 1/3 cup of the bean mixture. Top with cheese. Place the filled tacos on a baking sheet and bake until the beans are hot and the cheese is melted, 12 to 15 minutes.

• • Fish Stick Tacos
    Serves 4

Ingredients:
– 16 fish sticks (about 8 ounces)
– 3 cups coleslaw mix or shredded cabbage
– 2 tablespoons rice vinegar
– ⅛ teaspoon salt
– ½ ripe avocado
– ¼ cup mayonnaise
– 2 teaspoons lime juice
– ½ teaspoon hot sauce
– 8 corn tortillas, warmed
– Cilantro for garnish

Directions:
Prepare fish sticks according to package directions.
Meanwhile, toss coleslaw mix (or cabbage) with vinegar and salt.
Mash avocado in a small bowl, then mix in mayonnaise, lime juice and hot sauce.
Serve the fish sticks in tortillas topped with the slaw, avocado crema and cilantro, if desired.

• • Spicy Meat Tacos
    Serves 4 

Ingredients:
– 8 ounces lean ground beef
– 8 ounces lean ground turkey breast
– ½ cup chopped onion
– 1 10 ounce can of diced tomatoes with green chiles, or 1 ¼ cup diced tomato
– ½ teaspoon ground cumin
– ½ teaspoon dried chipotle powder, or 1 teaspoon chili powder
– ½ teaspoon dried oregano

Directions:
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

• • Chipotle-Lime Cauliflower Tacos
    Serves 4

Ingredients:
– ¼ cup lime juice (about two limes)
– 1-2 tablespoons chopped chipotles in adobo sauce canned
– 1 tablespoon honey
– 2 cloves garlic
– ½ teaspoon salt
– 1 small head cauliflower, cut into bite size pieces
– 1 small red onion, halved and thinly sliced
– 1 (15 ounce) can of refried black beans, warmed
– 8 corn tortillas, warmed
– ½ cup crumbled queso fresco or feta cheese
– Sliced red cabbage, fresh cilantro, guacamole, jalapeño slices and/or lime wedges for serving

Directions:
Preheat the oven to 450 degrees F.
Line a large rimmed baking sheet with foil.
Combine lime juice, chipotles to taste, honey, garlic and salt in a blender. Process until mostly smooth. Place cauliflower in a large bowl, add the sauce and stir to coat. Transfer to the prepared baking sheet. Sprinkle onion on top. Roast, stirring once, until the cauliflower is tender and browned in spots, 18 to 20 minutes. Serve the vegetables and beans in tortillas, topped with cheese and garnished with cabbage, cilantro, guacamole, jalapeños and/or lime wedges.

Download the BFT Tacos Not Tuesday Meal Kit here.

What is it about pizza that everyone loves? Maybe it’s the endless variety of ways you can customize your pie. Make it fully your own by starting from scratch. If you don’t have flour, you can use pre-made dough, english muffins, pitas, or tortillas!

Convo Starters

Spark new conversation with family, friends or roommates with the question of the night:

What is your personal philosophy?

Music

Whether your pizza is Italian inspired or not this evening, this Spotify playlist The Perfect Italian Dinner just pairs right.

Education

Just like making a pie with the right amount of toppings and cooking it evenly, life is about finding balance. At BroncoFit we focus on the 8 dimensions of wellness that help you live a healthy and wholesome life. The dimensions are Social, Financial, Emotional, Intellectual, Occupational, Environmental, Physical, and Spiritual. Take a moment to reflect on the balance you achieve in these dimensions in your life. Where do you thrive, and where can you grow? Check out the BroncoFit page to learn more about each dimension.

Or use the neat pizza infographic to guide you on your own pizza journey!

This week’s recipes are from Good and Cheap, Eatingwell.com, and dishingupthedirt.com

Recipes

• Pizza Dough

This recipe for pizza dough has two options, one to make ahead of time, and one fast version. Use whichever works best for your timeline!

Ingredients:
– 3 cups all-purpose or bread flour
– 1 ½ teaspoons salt
– ½-1 teaspoon instant yeast
– 1 tablespoon olive oil
– 1 ¼ cups water

Directions:

Fast Method:
Measure out the flour, salt and a teaspoon of yeast into a big bowl. Mix the oil into the flour with your hands, crumbling it until the texture is a bit sandy, then add the room-temperature water. Keep mixing with your hands until it comes together.

Knead the dough on a lightly floured countertop for 5 to 7 minutes, until it becomes a smooth elastic ball. The dough will be smooth but quite wet.

Add a small amount of oil to a bowl. Place your dough ball in the bowl and cover with plastic wrap. Let it rise for 1½ to 3 hours, depending on the warmth of your kitchen. It’s done rising when it has doubled in size. Then it’ll be ready to shape into your favorite pizza!

Slow Method:
If you’re organized enough to make the slow dough, I recommend taking the extra time: it’s the best.
Use the same process as at left, but add only ½ teaspoon of yeast to the flour mixture. Rather than room temperature, the water should be very cold.

After you place the dough ball in a bowl and cover it, put it into the fridge overnight. Letting the yeast work overnight creates a better flavor; it also makes the dough more elastic and easier to work with.

The next day, 2 to 3 hours before you want to bake your pizzas, remove the dough from the fridge to return to room temperature.

• Thai Chicken Pizza
  Servings:6

Ingredients:
– ¼ cup smooth peanut butter
– 3 tablespoons of water
– 2 teaspoons reduced sodium soy-sauce
– 2 teaspoons fresh minced ginger
– 1 clove garlic, minced
– 1 teaspoon canola oil
– 8 ounces boneless, skinless chicken breast, trimmed and diced
– 1 red bell pepper, diced
– 4 scallions, thinly sliced
– ⅔ cup shredded part-skim mozzarella cheese

Directions:
Place the oven rack in the lowest position; preheat to 450 degrees F. Coat a large baking sheet with cooking spray.

Roll out or stretch dough on a lightly floured surface into a rough 16-inch oval. Transfer to the baking sheet. Bake on the bottom rack until puffed and lightly crisped on the bottom, 8 to 10 minutes.

Meanwhile, whisk peanut butter, water, soy sauce, vinegar, ginger and garlic in a small bowl until well combined.
Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring, until cooked through, 2 to 4 minutes. Transfer to a medium bowl. Add bell pepper, scallions and 1 tablespoon of the peanut sauce to the chicken; toss to combine.

Remove the crust from the oven; spread evenly with the remaining peanut sauce. Top with the chicken mixture, then sprinkle with cheese. Return the pizza to the oven and bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.

• Potato Leek Pizza
  Servings: 4

Ingredients:
– 1 recipe pizza dough
– 2 tablespoons olive oil
– 3 small potatoes or 1 russet potato sliced into thin circles
– 3 leeks sliced into circles
– Salt and pepper
– 1 pound fresh mozzarella shredded

Directions:
Turn the oven to 500 °F.
Put a large pan on medium heat and add 1 tablespoon of olive oil. Once the oil is hot, add the potato slices evenly to the pan, making sure each slice is touching the bottom. (If you slice them thin enough, they’ll turn out almost like little chips.)

Let them cook until they start to crinkle around the edges and turn brown. Flip them over and brown the other side, then move them to a bowl. Sprinkle with salt and pepper, then toss with your hands (after they cool down!) to make sure they’re evenly coated.

Heat up another tablespoon of oil in the same pan, then toss in the leek slices, stirring occasionally until they’re soft, about 5 minutes. Toss them with the potato slices and add a bit more salt and pepper.

Clear a space on the counter and sprinkle with flour. Divide your dough into 4 equal pieces. One at a time, stretch the doughs into crusts. You can use a rolling pin or just slowly use your fingers and hands. I like to make mine really thin and big, but it’s up to you how thick to make it.
Once the crust is the desired shape and thickness, dust the back of a cookie sheet with flour or cornmeal to keep the crust from sticking, then place the dough on the sheet.

Now layer it with ¼ of the potato and leek mixture and ¼ of the shredded mozzarella. Bake for 5 to 8 minutes. If it’s your first time, simply keep an eye on the oven to see when the pizza is done. The crust should be light brown and the cheese melted.

Repeat the process until you’ve baked all your pizzas. If your oven is big enough, you can of course do more than one pizza at a time.

• Hummas Pizza
  Servings: 4

Ingredients:
– 1 ball of homemade or store bought pizza dough
– ¼-½ cup hummus (homemade or store-bought)
– ¼ cup sun-dried tomatoes, chopped
– ¼ cup pitted kalamata olives
– ¼ of a red onion, finely chopped
– ¼ cup cooked chickpeas
– ¼ cup crumbled feta cheese (omit if dairy free)
– ¼ cup parsley, finely chopped
– 2 tablespoons extra virgin olive oil
– a squeeze of fresh lemon juice

Directions:
Preheat the oven to 425 degrees.
Spread the pizza dough onto a prepared baking sheet or pizza stone. (If using a baking sheet drizzle a little oil on the pan to keep the pizza from sticking.)

Spread hummus evenly over the crust. Top with sun-dried tomatoes, kalamata olive, red onion, chickpeas, and feta cheese. Bake in a 425 degree oven for about 12 minutes. Then increase the heat to 500 degrees and cook an additional 2-3 minutes (this will help get the chickpeas crunchy!) Keep a close eye on the pizza to make sure it doesn’t burn.

Remove pizza from the oven and top with minced parsley, a drizzle of extra virgin olive oil and a squeeze of fresh lemon juice.

Download the BFT Pizza Party Meal Kit  here.

The weather is getting warmer but it’s always a good time to add a little spice and variety to dinner time! Staple pantries can make a range of delicious meals. The budget friendly recipes below are from one of our favorite cook books, Good and Cheap. We picked out a few flavorful options that you might find at an Indian restaurant!

Convo Starters

Spark new conversation with family, friends or roommates with the question of the night:
What is one thing you can do to support someone else this week?

Music

Use music to enhance your dinner experience! Let this Carnatic Instrumental playlist from Spotify take you to the southern region of India.

Education

Good and Cheap created by Leanne Brown is a great resource for making delicious and budget friendly meals, and it’s free online! Keeping your body nourished is key to maintaining good health just like all of the other dimensions of wellness. And, if you’re hungry for more – check out our new BroncoFit Eats page. You’ll find more recipes, tips for keeping your pantry stocked, and budget friendly meals of all kinds.

Recipes

• Chana Masala

Serves 2
Ingredients:
– ½ tablespoon ghee or butter
– 1 teaspoon cumin seeds
– ½ cup onion diced
– 1 teaspoon garlic finely chopped
– 1 teaspoon ginger root grated
– ½ jalapeno finely diced
– 3 teaspoons coriander powder
– 1 teaspoon turmeric
– ¼ teaspoon cayenne powder
– ½ teaspoon garam masala powder
– 1 teaspoon paprika smoked
– ½ teaspoon salt
– 1 cup tomatoes canned (pureed)
– 2 ½ cups chickpeas cooked and drained
– ½ cup water
Garnish:
– cilantro fresh
– Yogurt

Directions:
Measure out all the spices except the cumin seeds and put them in a small bowl.

Let the ghee (clarified butter) melt in a small saucepan over medium-low heat. (Ghee is the traditional Indian choice, but you can substitute butter if you can’t find ghee.) Once the ghee begins to sizzle, add the cumin seeds and stir for about 5 seconds. Add the onion and saute for 2 minutes. Add the garlic and cook for 1 minute. Add the ginger and jalapeno and cook for 1 more minute. Add the spices and then the pureed tomatoes. Mix, then put a lid on the pan and let everything cook down for 5 to 10 minutes.

Once the tomato has reduced and the ghee starts to separate from the sauce, add the chickpeas and water. Mix, then bring it to a boil before reducing to a simmer. Cook for 10 minutes, then squish a few chickpeas with a spoon to thicken the sauce. Garnish with yogurt and cilantro. For a full meal, serve over rice or with roti.

• Roti

Makes 16 roti
Ingredients:
– 2 cups whole wheat flour
– 1 teaspoon salt
– 1 cup water

Directions:
In a small bowl, mix together all the ingredients using one clean hand. It should form a fairly moist dough. Knead until smooth and form into a ball. Cover with a damp towel or paper towel and set aside for 10 minutes to an hour.

Divide the dough into 16 small balls. Sprinkle a countertop with flour and place one piece of dough in the middle. Cover the ball with flour on all sides so that it doesn’t stick to the surface, then gently roll it out with a rolling pin (or a bottle if you’re in a pinch) until it’s thin and flat, about 1/8” thick. As you roll the dough, be sure to unstick it from your counter and flip it over. To make it round, roll straight in front of you, then turn the dough 90 degrees and roll out again.

Place a non-stick skillet on medium heat. Once the pan is hot, add the roti and cook until the dough lifts away from the pan around the edges and small bubbles form. Flip the bread over and cook the other side. Usually it goes very quickly. You want to see light-brown bubbles all over the dough. Don’t let it get too dark, though, as this will make the roti too crunchy to use for rolls. Repeat this process until you’re finished with the dough.

Once you have practiced, you can roll out one roti while another cooks in the pan to make the process quicker.

Keep them under a towel on the counter or in a warm oven until ready to serve.

• Green Rice

Serves 4
Ingredients:
– 1 cup rice
– 2 cups water
– Salt
– 1 cup frozen spinach, beet greens, chard or fresh parsley

Directions:
To make normal rice, pour 2 cups of water into a pot with 1 cup of uncooked rice and two pinches of salt. That’ll be enough for two generous portions, or three or four smaller servings. With the lid off, bring to a low boil over medium heat, then turn the heat down to low and put the lid on slightly askew, so that the steam can escape. Cook for about 20 minutes, until the water is all gone.

Chop up the spinach as much as you like. The more finely chopped, the more it will disperse into the rice. Cook normal rice, as above, for about 15 minutes, until most of the water is gone but not quite all. Mix the spinach into the rice. Cook with the lid off for the last 5 minutes. Adding the spinach at the end keeps it lush and bright, rather than the sad color of overcooked spinach.

Download the BFT Indian Inspired Meal Kit  here.

Tonight’s dinner involves some sizzle! Heat up a wok or pan, and break out your brightest veggies to bring a bold and beautiful plate to your table tonight. This stir fry recipe budget friendly recipe is possible with whatever protein and produce you have on hand. Let’s get to it!

Convo Starters

Spark new conversation with family, friends or roommates with the question of the night:
Where and how do you find awe in life?

Music

Add these Spotify Jukebox Joint jams to your dinner prep tonight. Irresistible classic hits will bring some extra fun, and maybe dance moves to your kitchen!

Education

There may be AWEsome moments that we vividly recall. But finding awe doesn’t have to be something that you have to search for and only happens in a new environment. We can find it everyday by staying aware and engaging with our environment. Challenge yourself to feel awe in the little things, a bird, reflections of light, or the sound of silence.

This week’s recipes are adapted from Allrecipes.com, Wellplated.com, Cookieandcate.com and thespruceeats.com.

Recipes

• Stir Fry

Serves 4-6
Ingredients:
– 1 pound chicken, beef, or pork cut into bite sized pieces or extra firm tofu, (see note for tofu below)
– 2 pounds vegetables, cut into bite sized pieces
– 1 tablespoon aromatics, such as garlic, ginger, or shallots (optional)
– 2 tablespoons chopped fresh herbs, such as basil or cilantro (optional)

Directions:
*If using tofu, a few additional steps will help make this dish delicious. Use these instructions from Wellplated.com to prepare your tofu.
1.  Drain the tofu. Wrap each block in a double layer of paper towels and pat dry, pressing down on the tofu lightly to squeeze out excess moisture. Cut the tofu into 3/4-inch cubes.
2. In a large nonstick skillet or wok, heat the canola oil over medium-high heat. Once the oil is hot but not smoking, add the tofu (be careful, as the oil will splatter a little bit) and drizzle with 1 tablespoon soy sauce. Sauté, stirring every minute or so until the tofu is nicely colored on all sides and the moisture has cooked off, about 8 to 10 minutes. Don’t feel that you need to stir constantly. Sitting for a while on one side is what will allow the tofu to brown. Now you’re ready to jump to step 3!

1. Set a large wok or frying pan over medium-high heat and allow it to get screaming hot. Swirl in 2 Tablespoons of oil (1 Tablespoon if using a non-stick pan).
2. Add your meat and cook until browned on each side (and cooked through if using chicken or pork). Remove the browned meat from the pan and set aside on a plate.
3. Transfer the densest vegetables (i.e., those that take the longest to cook, such as broccoli, carrots, or bell peppers) into the pan and cook for 1 minute.
4. Add in any quick cooking vegetables (onions, snap peas, etc.) and cook for another minute.
5. Add in any aromatics, if using. Cook for 30 seconds, moving them around the pan constantly to avoid burning.
6. Return the meat to the pan and pour in the sauce. Toss well to coat all of the meat and vegetables. Let cook for one minute until bubbling.
7. Turn the heat off and stir in any fresh herbs, if using.
8. Serve hot with a side of cooked rice, quinoa or noodles

Basic Stir Fry Sauce
– 1 cup broth
– 2 tablespoons soy sauce
– 1 tablespoon sugar
– 1 tablespoon rice wine vinegar

Directions:
Whisk ingredients together in a medium-bowl.
Note: To make a thick glaze (like for Sweet and Sour Chicken), whisk in 1 teaspoon corn starch and let sit for ten minutes before adding to the stir-fry.

• Spring Rolls

This recipe from cookieandkate.com might require purchasing ingredients not in your pantry, but they are fun, fresh, crunchy and might be worth it!

Makes 8 spring rolls
Ingredients:
Feel free to mix and match with what you have on hand!
– 2 ounces rice vermicelli or maifun brown rice noodles*
– 1 teaspoon toasted sesame oil
– ¼ teaspoon fine sea salt
– 1 cup torn butter lettuce, ribs removed
– 1 cup very thinly sliced red cabbage
– 2 medium carrots, peeled and cut into matchsticks or sliced into strips with a julienne peeler
– 2 Persian (mini) cucumbers or 1 small cucumber, thinly sliced or sliced into strips with a julienne peeler
– 2 medium jalapeños, ribs and seeds removed, thinly sliced
– ¼ cup thinly sliced green onions
– ¼ cup roughly chopped fresh cilantro
– ¼ cup roughly chopped fresh mint
– 8 sheets rice paper (spring roll wrappers)

Peanut Sauce:
– 1/3 cup creamy peanut butter
– 2 tablespoons rice vinegar
– 2 tablespoons reduced-sodium tamari or soy sauce
– 2 tablespoons honey or maple syrup
– 1 tablespoon toasted sesame oil
– 2 cloves garlic, pressed or minced
– 2 to 3 tablespoons water, as needed

Directions:
1. To make the spring rolls: Bring a pot of water to boil and cook the noodles just until al dente, according to package instructions. Drain, rinse them under cool water, and return them to the pot. Off the heat, toss the noodles with the sesame oil and salt, and set aside.

2. Fill a shallow pan (a pie pan or 9″ round cake pan works great) with an inch of water. Fold a lint-free tea towel in half and place it next to the dish. Make sure your prepared fillings are within reach. Combine the green onion, cilantro and mint in a small bowl, and stir.

3. Place one rice paper in the water and let it rest for about 20 seconds, give or take. You’ll learn to go by feel here—wait until the sheet is pliable but not super floppy. Carefully lay it flat on the towel.

4. Leaving about 1 inch of open rice paper around the edges, cover the lower third of the paper with a few pieces of butter lettuce, followed by a small handful of rice noodles, some cabbage, and a few strips of carrot, cucumber and jalapeño. Sprinkle generously with the herb mix.

5. Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients.

6. To make the peanut sauce: In a small bowl, whisk together the peanut butter, rice vinegar, tamari, honey, sesame oil, and garlic. Whisk in 2 to 3 tablespoons water, as needed to make a super creamy but dip-able sauce.

7. Serve the spring rolls with peanut sauce on the side. You can serve them whole, or sliced in half on the diagonal with a sharp chef’s knife.

• Thai Mango Sticky Rice

Serves 2-4
Ingredients:
– 1 cup Thai sweet rice (also called sticky rice or glutinous rice, available at Asian food stores)
– 1 ½ cups water (divided)
– 4 to 5 tablespoons brown sugar
– ¼ teaspoon salt
– 1 can coconut milk
– 1 to 2 ripe mangos

Directions:
Soak rice in 1 cup of water for 20 to 30 minutes. Do not drain the rice. Add ½ cup more water, plus ½ can coconut milk, salt and 1 tablespoon of brown sugar. Stir well. Bring to a gentle boil, then partially cover with the lid (leaving a bit of room for steam to escape). Reduce heat to medium-low or just until you get a gentle simmer. Simmer for 20 to 30 minutes, or until coconut water has been absorbed by the rice. Turn off the heat, but leave the pot on the burner with the lid on tight. Allow it to sit for 5-10 minutes. To make the sauce warm (do not boil) the rest of the can of coconut milk over medium-low heat (5 minutes). Add 3 tablespoons brown sugar, stirring to dissolve. Taste-test sauce for sweetness, adding more sugar if desired. (Note that it will taste less sweet when added to the rice. ) Prepare mango by cutting it open and slicing into bite-size pieces. Scoop some warm rice in each serving bowl, and drizzle lots of the sweet coconut sauce over. Arrange mango slices on the rice and drizzle over more sauce.

Download the BFT Stir Fry Meal Kit here.

There are so many types of curries hailing from different cultures  around the world. Each is unique, but all seem to be delicious. Try one of these budget friendly curry recipes curated by our campus dietitian, and desert from TheKitchn.com! Your wallet and taste buds will be thanking her once you dig in!

Convo Starters

Spark new conversation with family, friends or roommates with the question of the night:
Which one of your senses triggers your most vivid memories?

Music

Sway to some relaxing music while you simmer your curry of choice. This easy listening Spotify Dinner & Chill playlist will bring relaxation to your evening.

Education

Looking for tips to keep your pantry stocked, budget in check and taste buds tantalized? Check out the attached “Well Stocked” handout. It’s a guide of affordable, delicious staples that are easily transferable to recipes of all kinds.  Well-stocked go-to meal items handout.

Recipes

• Pineapple Curry

Serves 4-6

Ingredients:
– 1 15 oz can coconut milk
– 1-2 tablespoons curry powder
– 20 oz can pineapple chunks, not drained
– 1 15 oz can chickpeas, drained and rinsed (or 1 can chicken, drained and rinsed)
– 1 vegetable or chicken bouillon cube + 1 cup water or 1 cup chicken or vegetable broth
– 1 cup brown rice, uncooked

Seasonings:
– 1 teaspoon salt
Optional
– 2 teaspoons soy sauce
– 6 oz roasted red peppers, cut into strips
– ¾ cup frozen peas

Directions:
– Cook rice.
– Shake the coconut can well. Pour into a large saucepan. Stir curry powder into milk.
– Add pineapple, chickpeas, broth, and salt to pan. Stir in soy sauce, if using. Bring to a boil. Adjust heat to maintain gentle boil. Simmer, stirring occasionally, for about 15 minutes.
– Add red pepper and peas, if using, and stir in gently. Let curry return to boil and remove from heat. Let stand for 5 minutes. Serve over rice.
– Or if you are making this ahead of time: , combine all ingredients besides peppers and green peas, if using, in a slow cooker. Cook on low for 6 hours. Cook rice. Add peppers and green peas for the last 30 minutes of cooking.

• Coconut Chicken Curry

Serves 4

Ingredients:
– 1 can coconut milk or cream
– 1 can Geisha stir fry vegetables, or 2 cups fresh
– 1 can chicken breast, or 2 small chicken breasts
– 1 cup rice

Seasonings:
– 2 Tbsp soy sauce,
– 2 Tbsp curry powder
– dash chili powder (optional)
– salt/pepper

Directions:
– Heat the oil up in the pan.
– Add the veggies in with all of the seasonings. Let veggies soften slightly and coat with seasonings.
– Add in the coconut cream and let the curry cook for 10 minutes. Add chicken and let simmer for another 5-10 minutes.
– Serve with rice.

• One Ingredient Ice Cream

Serves 4-6

Ingredients:
– 1 bunch of bananas

Directions:
Peel your bananas. Cut your bananas into small chunks. Freeze for 1-2 hours on a plate or tray. Blend, blend, blend in a food processor. Scrape down the sides of the bowl when the banana sticks. Enjoy the magic moment when they turn into ice cream! Try mixing in whatever you’d like, nut butters, other fruits, or chocolate chips. Check out this link for creative, easy flavor options!

Download the BFT Curry Meal Kit here.

Everybody loves a barbeque, but not everyone has a grill! We’re taking our barbeque to the oven tonight with one of our favorite sheet pan recipes. Plus you’ll be making dinner and clean-up tonight a few steps easier by popping just one sheet in the oven. Preheat the oven, pick a main and prep your veggies! Serve over rice, quinoa, or a salad if desired.

Convo Starters

Spark new conversation with family, friends or roommates with the question of the night:
What is something you would like to learn within the next year?

Music

Add a little background music to your dinner with this BroncoFit curated What ya got cookin’ playlist on Spotify.

Education

Do you use a budget? Taking the time to create a budget and think through your expenses is an important part of understanding our personal finances. It will help you to feel more in control of your future, save up for that dream vacation, or set you up for an early retirement. Apps, templates, and good ol’ fashioned books and planners are widely available to help you reach your financial goals. Find what works best for you, and make a plan. Your future self will thank you.

This week’s recipes are adapted from pinchofyum.com, and foodnetwork.com.

Recipes

• BBQ Chicken

Ingredients:
– 4 bone-in, skin-on chicken thighs (1 1/2 to 2 pounds)
– 2 small sweet potatoes, peeled and cut into 6 to 8 wedges each
– ¼ cup extra-virgin olive oil
– ¼ teaspoon chili powder
– Kosher salt and freshly ground black pepper
– ¾ pound (about 3 cups) Brussels sprouts, halved and quartered depending on size
– ¼ cup barbecue sauce

Directions:
Preheat the oven to 425 degrees F and line a rimmed baking sheet with parchment paper. Place the chicken thighs skin-side up on one side of the baking sheet, spacing them evenly apart. Roast until they turn opaque on the outside, 15 minutes. Remove the baking sheet from the oven and brush each chicken thigh with barbecue sauce on all sides. Return the baking sheet to the oven and roast until the chicken is completely cooked through and reads an internal temperature of 160 degrees F, about 25-30 minutes.

• BBQ Tofu

Ingredients:
– 2 (16-ounce) packages extra firm tofu
– 2 tablespoons cornstarch
– ¼ cup brown sugar
– 1 tablespoon smoked paprika
– 1 teaspoon chili powder
– 1 teaspoon onion powder
– 1 teaspoon garlic powder
– 2 teaspoons kosher salt
– 1 tablespoon olive oil

Directions:
Preheat the oven to 425 degrees. Press the liquid out of the tofu – you can use a tofu press, or wrap it with a towel and place a heavy pan on top of it for 10-15 minutes. Cut into cubes. Mix the cornstarch, brown sugar, spices, and salt together. Toss cubed tofu gently with the spices to coat, being careful not to break the tofu. Transfer to a baking sheet and drizzle with just a tiny bit of olive oil so it doesn’t stick. Bake for 30-45 minutes, until the exterior is lightly golden and dry-ish to the touch.

• Sweet Potatoes & Brussel Sprouts

Ingredients:
– 2 small sweet potatoes, peeled and cut into 6 to 8 wedges each
– ¼ teaspoon chili powder
– Kosher salt and freshly ground black pepper
– ¾ pound (about 3 cups) Brussels sprouts, halved and quartered depending on size

Directions:
Preheat the oven to 425 degrees F. Drizzle the potatoes with 2 tablespoons of the olive oil and sprinkle with chili powder and some salt. Use tongs to toss the potatoes so each piece is evenly coated. In the remaining open area of the pan, toss the Brussels sprouts with the remaining 2 tablespoons of olive oil and sprinkle with salt and pepper. Arrange the Brussels sprouts cut-side down on the pan. Cook until brussels sprouts and sweet potato wedges are tender and charred in spots, 25 to 30 minutes minutes.

Enchiladas are always a good choice when dining out, but we bet you can make these enchiladas using what’s in your pantry right now! Feel free to switch around ingredients, and adapt as your taste buds dictate. These quick and easy enchiladas created by our campus dietitian, MarLee Harris, will fill you up and are easy on the wallet. Grab a fork and knife and dig in! These enchiladas will pair great with a salad, or roasted veggies of any kind.

Convo Starters

Spark new conversation with family, friends or roommates with the question of the night:
If you could start an organization or charity, who or what would you support? Why?

Music

Some music just never goes out of style. This Classic Acoustic playlist from Spotify will relax the mind and rejuvenate the spirit.

Education

Did you know spirituality is one of the dimensions of wellness at BroncoFit? Spirituality means something different to everyone, and there is no right or wrong way to incorporate this into life. Spend time journaling, thinking, spending time in nature, or talking with others about how you connect to yourself and the surrounding world.

Recipes

• Black Bean Enchiladas

Serves 5

Ingredients:
– 1 (28 ounce) can enchilada sauce, green or red
– 1 (15 ounce) can black beans, drained and rinsed
– 1 (4 oz) can chopped green chilies
– 1 ½ cups salsa
– 10 flour or corn tortillas

Directions:
Preheat the oven to 375 degrees F (190 C). Combine black beans, green chilies, and salsa. Taste and add salt and pepper if desired. Add a drizzle of enchilada sauce to the black bean mixture. Pour a small amount of enchilada sauce to lightly coat the bottom of a 9×13 dish.

Transfer one tortilla at a time to the baking dish, scoop in 2 Tbsp of the black bean filling and roll up. Place seam side down and continue until the pan is filled – should be about 10-12 enchiladas.Top enchiladas with a bit more enchilada sauce down the middle (adding too much sauce can make these soggy). Bake for 15-20 minutes. Serve with optional toppings such as avocado, guacamole, salsa, sour cream, green onion, cilantro or lettuce.

Will keep in the fridge for a couple days. Reheat in the oven or microwave.

• Chicken Enchiladas

Serves 5

Ingredients:
– 1 (10 ounce) can enchilada sauce, green or red
– 1 ½ cups salsa
– 1 (11 oz) can cream of chicken soup
– 2 (12 oz) cans chicken, drained and rinsed well
– 1 (4 oz) can chopped green chilies
– 10 flour or corn tortillas

Directions:
Spoon 1/2 cup enchilada sauce into a greased 13-in. x 9-in. baking dish. In a large saucepan, cook and stir salsa and cream of chicken soup over medium heat for 2-3 minutes or until blended. Stir in the chicken and chilies.Place about 1/3 cup of chicken mixture down the center of each tortilla. Roll up and place the seam side down over sauce. Top with remaining enchilada sauce.Cover and bake at 350° for 25-30 minutes or until heated through. Serve with lettuce, tomato, sour cream and olives if desired.

• Roasted Veggies

Serves 4

Ingredients:
– 3-4 medium zucchini diced
– 2 tablespoons extra-virgin olive oil
– ½ teaspoon chili powder
– ½ teaspoon garlic powder
– 1/8 teaspoon cayenne pepper
– salt and black pepper to taste
– 4 oz. cotija cheese crumbled (optional)
juice of 1 lime
– 2 tablespoons fresh cilantro chopped (optional)

Directions:
Preheat oven to 425 degrees F and line a rimmed baking sheet with parchment paper. In a medium bowl, mix the diced zucchini, olive oil (2 tablespoons), chili powder (1/2 teaspoon), garlic powder (1/2 teaspoon), cayenne pepper (1/8 teaspoon), and salt/pepper until well coated. Spread evenly on a baking sheet and roast for 25 minutes, or until zucchini is browned. Serve sprinkled with lime juice, cotija cheese, and chopped fresh cilantro. *This recipe is adapted from Bowlofdelicious.com

Have some spaghetti noodles in the cupboard but feeling something other than Italian? Break out those noodles and some other pantry items to make a delicious asian inspired meal! 

Convo Starters

Spark new conversation with family, friends or roommates with the question of the night:What are your strengths? How do you use your strengths in work or school?

Music

Turn on some cheery tunes this evening to heighten your dinner experience. This Sunny Days playlist by Spotify adds some pep to our prep!

Education 

Thinking about the future is exciting, but can sometimes bring more questions than answers. Many of us are working towards a degree that we hope to use in the future, but may not know exactly how. Reflecting on what your personal and professional goals are can help you to consider what future occupational roles will fit you best. Consider writing out these goals, and steps you may need to take to get there. Each of us has strengths, harness yours to pave your future!

This week’s recipes are from Eatingwell.com MarLee Harris, and Food52.com. 

Recipes

• Garlic Green Beans with Soy Sauce

Serves 4

Ingredients:

-1 pound green beans, trimmed 

-1 tablespoon olive oil

-5 garlic cloves, minced

-1/4 teaspoon red pepper flakes

-2 pinches salt and pepper, to taste

-1 1/2 teaspoons soy sauce

-1 teaspoon ginger powder

Instructions:

Fill a large pot with water and bring to a boil. Add a generous amount of salt and add green beans. Cook for about 3 minutes, stirring occasionally. Drain and set aside. Heat a large skillet over medium high heat for about 2 minutes. You want it to get pretty hot by itself. Add oil and coat the pan. Add the green beans and saute for about 2-4 minutes, or until they start to brown. Make a well in the center of the skillet and add garlic, ginger powder, and red pepper flakes. Slowly start to incorporate the green beans, until everything is well mixed. Stir in soy sauce and season with salt and pepper, to taste. * You can always sub fresh or frozen vegetables, just remember to cook according to the package!

• Sriracha Peanut Noodles

Serves 4

Ingredients:

-1 lb spaghetti 

-6 cups chicken or vegetable stock 

-3 Tbsp soy sauce

-3 Tbsp crunchy peanut butter

-1 can stir fry vegetables (fresh of frozen of any kind will work too)

-Sriracha (to taste)

-Green onions (optional)

Instructions

Boil chicken stock (if using stove-top). Add noodles and cook until tender. **If using microwave, noodles can be placed in large bowl with broth. Make sure all the noodles are covered in the broth. Add 3-4 minutes to normal cook time (see packaging). Drain noodles and let cool (adding a dash of any oil will help coat the noodles so they do not get mushy). In a small mixing bowl, combine peanut butter, soy sauce, and siracha. Mix well until you get a creamy sauce. Pour over noodles, add vegetables, mix, and enjoy! 

• Watermelon Blueberry Ice Pops

Makes around 10 popsicles depending on the mold you use. 

Ingredients:

-3 ¾ cups of chopped watermelon

-2 tablespoons lime juice

-1-2 tablespoons sugar

-1 cup fresh blueberries

Instructions:

Puree watermelon, lime juice, and sugar in a food processor or blender until smooth. Divide blueberries among freezer-pop molds. Top with the watermelon mixture. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding. *If you don’t have your own popsicle molds, you can use paper cups, a muffin baking sheet, or ice cube trays. Adjust recipe as needed based on your mold!

It’s the spookiest time of the year! Stay safe, have fun with your food, and enjoy these festive recipes to get you in the Halloween spirit.

Table Chats

Spark new conversation with family, friends or roommates with the question of the night: Do you have vivid memories of a halloween costume from your childhood? What made this costume special to you? 

Spooky Tunes

What’s Halloween without some tunes? Bring the party to your kitchen with this Spotify curated Monster Jams playlist.

Watch Your Boos

How much are you pouring? Check out this solo cup to learn how to pour a standard serving!

Recipes

Simple Jack O’Lantern Stuffed Peppers

Serves 4

-1 tablespoon oil

-1 medium onion, chopped

-1 large clove garlic, minced

-1 pound ground beef, turkey, or 15 oz can of black beans

-1 teaspoon salt

-¼ teaspoon ground pepper

-1 ½ cups cooked brown rice

-1 (8 ounce) can no-salt-added tomato sauce, divided

-2 tablespoons chopped fresh parsley

-4 large orange bell peppers

Preheat oven to 350 degrees F. Heat oil in a large skillet over medium heat. Add onion and garlic and cook, stirring occasionally, until softened and beginning to brown, about 3 minutes. Add beef, (or other protein) salt and pepper; cook, crumbling with a wooden spoon, just until it loses its pink color, about 5 minutes more. Remove from heat and stir in rice, 3/4 cup tomato sauce and parsley.

Meanwhile, cut out stem ends of bell peppers and set aside; scoop out seeds. With a sharp paring knife, cut out a jack-o’-lantern face on one side of each pepper. Place the peppers and tops, cut-side down, in a microwave-safe pie pan. Add ¼ cup water. Microwave on high until tender but firm, 4 to 6 minutes. Empty the water from the dish and turn the peppers cut-side up.

Stuff the peppers with the beef (or other protein) mixture. Spoon the remaining ¼ cup tomato sauce over the peppers. Bake until the mixture is heated through, 20 to 25 minutes. Place the steamed tops back on top of the peppers.

• Spooktacular Sauteed Spinach

Serves: 4-6

• 2 tablespoons olive oil

-4 cloves garlic, thinly sliced

-20 ounces fresh spinach

-1 tablespoon lemon juice 

-¼ teaspoon salt

-¼ teaspoon crushed red pepper

Heat oil in a pot over medium heat. Add garlic and cook until beginning to brown, 1 to 2 minutes. Add spinach and toss to coat. Cover and cook until wilted, 3 to 5 minutes. Remove from the heat and add lemon juice, salt and crushed red pepper. Toss to coat and serve immediately.

• Caramel Apple Pretzel Dippers

Serves: 2-4

-1 medium apple, cut into 12 slices

-4 tablespoons melted chocolate chips, or white chocolate chips

-3 tablespoons crushed pretzels

-1-3 caramel baking blocks, or pourable caramel

Instructions:

Dip apple slices halfway into melted chocolate chips. Sprinkle with crushed pretzels. Arrange on a waxed paper-lined tray. Let stand until firm or cover and chill up to 1 hour. Drizzle with caramel topping. *If you don’t have caramel, try nut butter!

Download the BFT Halloween Meal kit here.