Amazing Meals Made from Maryland Foods
At the Maryland Food Bank, we’ve been buying and distributing locally grown produce and other Maryland foods for quite some time. But just a few years ago, when some of the things that we take for granted were suddenly unavailable due to pandemic-era supply chain issues, we got a stark reminder of how important “local” is.
Eating local is good for both you and our state, because:
- Local produce is fresh, delicious, and flavorful
- Locally produced foods are higher in nutritional value, because:
- They’re harvested at the height of ripeness
- The food gets to you faster, meaning fewer nutrients are lost during the process of getting the food from farm to plate
- It gives us peace of mind to know how and where our food is grown
- Local produce promotes a safer supply of food for our community:
- Faster consumption time means less need for processing/preservatives
- There are reduced chances for contamination during transport
- Money made from local produce supports the economy of our community
- We can get all of the nutrients we need through local produce!
Buying local fruits and vegetables, proteins, and other products is one of the most important ways we can not only uphold our mission of feeding people, strengthening communities, and ending hunger for more Marylanders, but maintain momentum towards our North Star – a more equitable, accessible, and resilient food system that works for everyone.
Our talented nutrition team took a deep dive into the food we source from partnerships we have with local farmers, fishermen, ranchers, and other producers) and found that it’s easier than you might think to have healthy and tasty meals featuring all Maryland foods.
These recipes feature main ingredients that are available at our network of community partners, as well as cooking staples commonly found in most homes.
Breakfast
“Wellness is associated with happiness – like getting up in the morning and having a healthy breakfast.” – Stella Maxwell
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Egg and Veggie Muffins
Servings: 6 muffins
Prep time: 10 minutes
Cook time: 20-25 minutes
Ingredients:
- 6 large eggs
- ½ cup diced tomatoes
- ½ cup finely chopped kale
- ¼ cup finely chopped onion
- 1 tsp salt
- 1 tsp black pepper
- 1 tbsp olive oil
- (optional, adds creaminess) ¼ cup milk
- (optional)1/4 cup cheese, any kind
Instructions:
- Preheat oven to 375 °F.
- Lightly grease a 6-cup muffin pan with olive oil.
- Wash, cut, and chop tomatoes, onions, and kale.
- Heat 1 tbsp of olive oil in a skillet over medium heat.
- Sauté onions for 2-3 minutes, until soft.
- Add kale and cook another 1-2 minutes, until wilted. Remove from heat.
- In a bowl, whisk eggs, milk if using, salt, and pepper.
- Stir in the sauteed kale and onions and the diced tomatoes.
- (optional) add cheese if using.
- Pour the mixture evenly into the 6 muffin cups, filling each about ¾ of the way full.
- Bake for 18-22 minutes. Test the center with a toothpick- if the toothpick comes out clean, it’s cooked.
- Cool and serve. Enjoy!
Meal Facts/Cooking tips: Bake an entire tray and freeze them! Since they’re individual muffins, they’re easy to pull out of the freezer each day and re-heat for a quick nutritious breakfast option.
Peach Yogurt Parfait
Servings: 4-6
Prep time: 10 minutes
Ingredients:
- 5 ripe peaches
- 4 cups of yogurt (any kind)
- (optional) ½ tsp cinnamon
Instructions:
- Peel and dice peaches.
- Place a layer of peaches in the bottom of a parfait glass (or bowl).
- Sprinkle the peaches with cinnamon and top with yogurt.
- Repeat the layering process until you have 4 layered parfaits. Enjoy!
Meal Facts/Cooking tips: Add some whole grain granola on top! Granola will provide additional fiber and nutrients that can help with digestion and increasing energy levels.
Roasted Sausage and Vegetable Frittata
Servings: 4-6
Prep time: 15 minutes
Cook time: 30-35 minutes
Ingredients:
- 6 large eggs
- ¼ cup milk
- 1 cup broccoli florets
- 1 bell pepper (any color)
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- (optional) ¼ cup shredded cheese (any kind)
Instructions:
- Preheat oven to 400 °F.
- Wash and dry broccoli and bell pepper thoroughly.
- Remove seeds from the bell pepper and cut into bite-sized pieces.
- On a baking sheet, toss broccoli and bell pepper with olive oil, a pinch of salt, and a pinch of pepper.
- Roast for 15 minutes in the oven until browned and tender. Take out and set aside.
- Cook sausage in an oven-safe skillet (like cast iron) over medium heat until fully browned. Drain excess fat if needed.
- In a large bowl, whisk eggs, milk, salt, and pepper together (and cheese if it is being used as well).
- Add the broccoli and bell pepper to the skillet with the sausage.
- Pour the egg mixture evenly over the contents in the skillet. Mix.
- Cook over medium heat for 2-3 minutes, when the edges start to set.
- Transfer the skillet to the oven and bake for 10-15 minutes, or until the frittata is fully set in the center and slightly golden brown on top.
- Remove from the oven, let cool, and enjoy!
Meal Facts/Cooking tips: Substitute sausage with black beans to make this recipe Vegetarian and Vegan-Friendly. Black beans are also a great source of protein!
Lunch
“It is more fun to talk with someone who doesn’t use long, difficult words but rather short, easy words, like ‘What about lunch?’” – Winnie The Pooh
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Taco Salad
Servings: 4-6
Prep time: 10 minutes
Cook time: 10-15 minutes
Ingredients:
- 1.5 lbs ground beef
- 8-10 cups of lettuce
- 1/3 cup water
- 2 cups diced tomatoes
- 1 packet of taco seasoning
- (optional) 1-1.5 cups shredded cheese, any kind (cheddar blend recommended)
- (optional) 1.5 cups taco strips
- (optional) sour cream or Greek yogurt for topping
Instructions:
- Cook beef in a large skillet over medium heat until browned and cooked fully (around 8-10 minutes). Drain excess fat if necessary.
- Add taco seasoning and water, stir well, and simmer for 2-3 minutes. Set aside to cool a little.
- Wash lettuce and tomatoes. Chop lettuce and dice tomatoes.
- Combine chopped lettuce and diced tomatoes in a bowl.
- Add the warm taco-seasoned beef on top of the lettuce and tomatoes.
- Toss gently to combine. Add any toppings like cheese, taco strips, sour cream, and/or Greek yogurt. Enjoy!
Meal Facts/Cooking tips: Try cooking your ground beef in avocado oil. Avocado oil has a higher smoke point than other oils, meaning it won’t burn as easily, and it provides a rich flavor along with additional antioxidants and vitamins.
One-Pan Chicken and Veggies
Servings: 4-6
Prep time: 15 minutes
Cook time: 25-30 minutes
Ingredients:
- 1.5-2 lbs boneless, skinless chicken thighs or breasts (left whole)
- 2 medium summer squash
- 1.5 cups cherry tomatoes
- 3 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp Italian seasoning
- Salt and pepper to taste
Instructions:
- Preheat oven to 425 °F.
- Season both sides of the chicken breasts or thighs with half of the olive oil, garlic powder, paprika, Italian seasoning, salt, and pepper.
- Wash and dice tomatoes and cut the summer squash into small bite-sized pieces.
- In a large bowl, toss the summer squash, corn, and tomatoes with the remaining olive oil, garlic powder, paprika, Italian seasoning, salt, and pepper.
- Place the chicken breasts on the sheet pan and place the vegetables spread out evenly around them.
- Roast in the oven for 25-30 minutes, or until the chicken is cooked through (165 °F internal temperature).
- Remove, cool, and enjoy!
Meal Facts/Cooking tips: Similarly with ground beef, you can use avocado oil to cook your chicken and veggies in this meal (and other meals in this article).
Kale Wraps (Vegetarian)
Servings: 4-6
Prep time: 15 minutes
Ingredients:
- 6-8 large kale leaves
- 2 cups finely shredded cabbage
- ½ cup Greek yogurt
- (optional) 1 grated carrot
- (optional) 1 tbsp lemon juice or apple cider vinegar
Instructions:
- Wash kale leaves and pat dry (and carrot if using).
- Shred cabbage (and carrot if using).
- In a large bowl, combine shredded cabbage, carrot (if using), greek yogurt, lemon juice (if using), salt, and pepper.
- Stir well and let sit for 5-10 minutes.
- Lay out kale leaves and spoon 2-3 tbsp of the cabbage-yogurt slaw onto the center of each. Add any extra desired toppings.
- Roll the kale leaf around the filling like a burrito by folding the sides in and then rolling up.
- Serve and enjoy!
Meal Facts/Cooking tips: Substituting the yogurt for tahini can make this dish vegan-friendly.
Dinner
“Some of the most important conversations I’ve ever had occurred at my family’s dinner table.” – Bob Ehrlich
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Catfish and Veggie Stir-fry
Servings: 4-6
Prep time: 15 minutes
Cook time: 10-12 minutes
Ingredients:
- 1.5-2 lb blue catfish fillets
- 2-3 bell peppers (any color)
- 2 tbsp avocado oil
- 2 cloves minced garlic
- 3 tbsp low sodium soy sauce
- 1 tbsp rice vinegar
- (optional for thickening) 1 tsp cornstarch
Instructions:
- Wash, dry, and remove seeds from bell peppers. Cut into strips.
- Pat catfish dry and cut into chunks.
- Season the catfish lightly with salt and pepper (and toss in cornstarch if using).
- Heat 1 tbsp avocado oil in a large skillet or wok over medium-high heat.
- Add the catfish in a single layer and cook 2-3 minutes on each side, until lightly golden and cooked through.
- Remove catfish from pan and set aside.
- In the same pan, add 1 tbsp avocado oil and bell peppers and cook for 3-4 minutes until tender-crisp.
- Return the catfish to the pan. Add soy sauce and rice vinegar. Gently stir to coat and heat through.
- Remove from heat and serve. Enjoy!
Meal Facts/Cooking tips: Soaking your catfish in milk for about 10 minutes before cooking it can tenderize the fish and help the fish to retain moisture while cooking.
Chicken, Watermelon, and Cucumber Salad
Servings: 4-6
Prep time: 20-25 minutes
Cook time: 10-12 minutes
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 large cucumber
- 4 cups cubed watermelon
- Salt and pepper to taste
- (optional) ¼ cup red onion
- (optional) ¼ cup fresh mint
- 3 tbsp olive oil
- 2 tbsp lime juice
- 1 tbsp honey or maple syrup
Instructions:
- Heat 1 tsp of oil in a skillet over medium heat.
- Place the chicken in the skillet to cook. Cook for 5-6 minutes on each side.
- Let the chicken rest for 5 minutes, then slice thinly or shred.
- In a small bowl, whisk together olive oil, honey, lime juice, salt, and pepper. Set aside. (this is the dressing, which is optional).
- In a large salad bowl, combine the watermelon cubes, cucumber slices, and red onion and mint (if using).
- Add the chicken to the salad. Drizzle with dressing (if using), lightly mix, and serve. Enjoy!
Meal Facts/Cooking tips: Soak your cucumber in a bowl of water with a pinch of salt to improve the texture and flavor.
Stuffed Peppers
Servings: 4-6
Prep time: XX
Cook time: XX
Ingredients:
- 4-6 large bell peppers (any color)
- 1 medium onion
- 1 ½ cups sweet corn
- 2 cloves minced garlic
- 1 tsp cumin
- ½ tsp smoked paprika
- (optional) 1 can black beans
- Salt and pepper to taste
Instructions:
- Preheat oven to 375 °F.
- Wash and dry the bell peppers. Slice the tops off and remove the seeds and membranes.
- Lightly rub the peppers with oil or spray and place upright in a baking dish.
- Peel and dice onion and set aside.
- In a skillet, heat olive oil over medium heat.
- Add onion and sauté for 3-4 minutes until soft.
- Add garlic and cook 1 more minute.
- Stir in corn, black beans (if using), cumin, paprika, salt, and pepper.
- Fill each pepper generously with the mixture from the pan.
- Cover with foil and bake for 30 minutes.
- Uncover and bake for an additional 10-15 minutes, when the peppers should be lightly browned and tender. Enjoy!
Meal Facts/Cooking tips: Baking peppers is a great way to cook them through without burning them. Use multi-colored peppers to get more phytonutrients in your diet, which contribute to important aspects of your health!
Snacks
“Everyone I know is looking for solace, hope and a tasty snack.” – Maira Kalman
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Fruit Salad
Servings: 4-6
Prep time: 20-25 minutes
Ingredients:
- 4 peaches
- 1 medium watermelon
- 1 medium cantaloupe
- (optional) 1 orange
Instructions:
- Remove skin from 4 peaches. Cut into bite-sized pieces.
- Cut 1 medium watermelon and 1 medium cantaloupe into bite sized-pieces.
- Combine fruit in a large bowl.
- (optional) Add some orange zest and a little bit of fresh orange juice for a brighter flavor.
- Mix and enjoy!
Meal Facts/Cooking tips: Fruits and vegetables that have different colors also differ in nutrient content. Each color offers different phytonutrients (natural compounds produced by a plant) that are linked to various health benefits. For example, red, orange, and yellow fruits and veggies contain carotenoids, which are known to support eye health and keep your immune system strong. You can also add a protein source like sunflower seed butter to keep you feeling satisfied and energized for longer.
Kale Chips
Servings: 4-6
Prep time: 10-15 minutes
Cook time: 20 minutes
Ingredients:
- LIST
Instructions:
- Preheat oven to 300 °F.
- While the oven is pre-heating, wash and completely dry one medium bunch of kale.
- Once dry, pull the leaves off of the stems and place them on an unlined baking sheet. (tip: use stems for compost)
- Drizzle 2 tbsp of olive oil evenly over the leaves and massage it in gently.
- (optional) Sprinkle one or two pinches of sea salt, pepper, and/or garlic powder over the kale.
- Place in the oven and bake for 10 minutes.
- Rotate the pan and turn the kale leaves over for even cooking.
- Bake for 10 more minutes.
- Remove from oven, let cool for 5 minutes, and enjoy!
Meal Facts/Cooking tips: Kale has more calcium than cow’s milk! Calcium helps support your heart, bones, and teeth, among other things. You can also add a protein source like hummus or a handful of almonds to keep you feeling satisfied and energized for longer.
Hard-Boiled Eggs
Servings: 4-6
Prep time: 5 minutes
Cook time: 10-15 minutes
Ingredients:
- LIST
Instructions:
- Fill a pot about 3/4 of the way full with cold water. Add 4-6 eggs to the water, making sure that the eggs are covered by at least an inch or two of water.
- Bring to a rolling boil on the stove over high heat.
- Turn off the heat, cover with a lid, and let the eggs sit for 10-15 minutes.
- Strain the eggs and place them in a bowl of ice water for 2-3 minutes.
- Run under cold water and peel. Enjoy!
Meal Facts/Cooking tips: Eggs get a bad rap, but they are actually awesome! Contrary to popular belief, the dietary cholesterol from eggs does not significantly impact blood cholesterol levels or increase the risk for heart disease in most people. It’s a great idea to eat the yolk too, because it has essential nutrients that the egg white alone doesn’t.
When you give to the Maryland Food Bank, it allows us to do two important things – support more Marylanders that work hard to grow, produce and supply food right here in our state; and make it accessible to our neighbors in need.
It gets us closer to a more equitable, accessible, and resilient food system that works for everyone. 
About The Author
Ben Gross
For more than 30 years, Ben has been helping organizations raise awareness and inspire action by creating compelling narratives. And since 2018, Ben has been the Maryland Food Bank's Staff Writer, elevating the voices of food-insecure neighbors to further the Maryland Food Bank's mission of feeding people, strengthening communities, and ending hunger for more Marylanders.
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