Sunflower Cookies
Source:
This recipe is adapted from The Sioux Chef's Indigenous Kitchen cookbook.
Nutrition Software Used: ESHA Food ProcessorNewsletter/Program: Nutrition Education Program Archive Link: https://food.unl.edu/nutrition-education-program-nepContact Info: Jean Ann FischerTaxonomy Term Description:The Nutrition Education Program (NEP) delivers evidence-based nutrition education and obesity prevention interventions through a combination of education strategies coupled with multi-level community changes that occur within the environment to promote healthy eating and active lifestyles.
This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP and Expanded Food & Nutrition Education Program (EFNEP).
Ingredients:
- 1 cup sunflower butter
- 1/2 cup maple syrup
- Pinch salt (optional)
- 1/2 cup cornmeal
Directions:
- Wash hands with soap and water.
- Spray a large cookie sheet with nonstick cooking spray. Set aside.
- Preheat oven to 350°F. In a small bowl, stir together the sunflower butter, maple syrup and salt if desired, adding a little warm water if the dough is too stiff. Place cornmeal in a shallow dish.
- Using a spoon, scoop mixture and roll into 1-inch balls. Then roll each ball into cornmeal. Place on cookie sheet and flatten slightly with your hand. Bake the cookies until just firm, about 10 to 13 minutes.
- Allow cookies to cool on cookie sheet for 5-10 minutes. Then remove from cookie sheet and transfer to a wire rack or a plate to cool completely.
- Store leftovers in a tightly sealed container at room temperature for 1-2 days or store in a sealed container in the refrigerator for up to four days.
Peach Raspberry Smoothie
This is a great basic smoothie recipe. Feel free to substitute any fresh or frozen fruit, juice or yogurt that you may have on hand. Here are a few ideas:
- Frozen strawberries, cherries blueberries, mixed berries, mango, or peaches
- Pineapple juice, orange-tangerine juice, and other 100 percent juice blends
- Different yogurt flavors
Our goal is to help parents and caregivers prepare healthy meals and snacks by sharing recipes, tips and ideas that are geared for children ages 2 to 5. This will help children eat more fruits and vegetables, whole grains, and low-fat dairy foods along with reducing the mealtime stress of feeding young children.
Ingredients:
- ½ cup frozen raspberries
- ½ cup frozen peach slices
- ¾ cup 100% orange juice
- ½ cup plain or vanilla yogurt
Directions:
- Wash hands with soap and water.
- Blend all ingredients in a blender and enjoy!
Whole Wheat Zucchini Bread
Source:
Adapted from: Favorite Recipes for Family Meals, Washington State University Extension and MyPlate Kitchen.
Nutrition Software Used: ESHA Food ProcessorIngredients:
- 3 eggs
- 1 cup sugar
- ¼ cup vegetable oil
- 2 cups zucchini, grated
- 1 teaspoon vanilla
- 1 ½ cups whole wheat or whole white wheat flour
- 1 ½ cups all-pupose flour
- 1 teaspoon salt
- 2 teaspoons baking soda
- 2 teaspoons cinnamon
- ½ teaspoon baking powder
- ½ cup raisins (optional)
- ½ cup chopped walnuts (optional)
Directions:
- Wash hands with soap and water. Preheat oven to 325 °F.
- Coat a 9 X 5 inch loaf pan with cooking spray.
- Crack eggs into a large mixing bowl. Wash hands with soap and water after handling raw eggs.
- To the eggs, add sugar, oil, zucchini and vanilla. Mix well.
- In a separate bowl, measure dry ingredients and stir to combine. Add nuts and raisins, if desired.
- Add dry ingredients to the egg mixture. Stir just until all ingredients are moistened.
- Spoon into loaf pan. Bake at 325 degrees F for 50 minutes. Test for doneness by inserting a toothpick in the center. It should come out dry. Careful not to overbake.
- Allow loaf to cool 5 to 10 minutes before turning out onto a cooling rack.
- Serve warm or allow to cool before slicing.
- Store in a covered container or freeze.
Three Sisters Salad
This fresh salad is a Native American Staple. The recipe highlights the three sisters: corn, beans, and squash, which were some of the first domesticated crops used by Native Americans to sustain their long-term survival.
Source:
This recipe is adapted from Get Fresh! Program.
Notes:*May substitute a red or yellow bell pepper.
https://food.unl.edu/recipes/documents/three-sisters-salad-nep.pdfNewsletter/Program: Nutrition Education Program Archive Link: https://food.unl.edu/nutrition-education-program-nepContact Info: Jean Ann FischerTaxonomy Term Description:The Nutrition Education Program (NEP) delivers evidence-based nutrition education and obesity prevention interventions through a combination of education strategies coupled with multi-level community changes that occur within the environment to promote healthy eating and active lifestyles.
This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP and Expanded Food & Nutrition Education Program (EFNEP).
Ingredients:
- ¼ cup sugar
- ¼ cup white vinegar
- 2 Tablespoons olive oil
- 2 (15 ounce) cans black beans, low sodium, drained and rinsed
- 2 (15 ounce) cans corn, low sodium, drained and rinsed
- 1 cup zucchini, scrubbed under running water, chopped
- 1 cup yellow squash, scrubbed under running water, chopped
- ½ cup onion, scrubbed under running water, chopped
- ½ cup green bell pepper, scrubbed under running water, chopped*
Directions:
- Wash hands with soap and water.
- In a small saucepan, mix sugar, vinegar, olive oil, and celery seed over medium heat. Heat until simmering, not boiling. Remove from heat and let cool.
- In a large bowl, mix beans, corn, zucchini, squash, onion, and bell pepper.
- Pour cooled dressing mixture over vegetables and toss. Chill in the refrigerator until ready to serve.
- Serve cold.
- Store leftovers in a sealed container in the refrigerator for up to four days
Pineapple Orange Cooler
Our goal is to help parents and caregivers prepare healthy meals and snacks by sharing recipes, tips and ideas that are geared for children ages 2 to 5. This will help children eat more fruits and vegetables, whole grains, and low-fat dairy foods along with reducing the mealtime stress of feeding young children.
Ingredients:
- ½ cup 100% pineapple juice
- ½ cup 100% orange juice
- ½ cup non-fat milk
- ½ teaspoon vanilla
- ½ glass of crushed ice
Directions:
- Wash hands with soap and water.
- Combine juices, milk and vanilla in a jar or container with a tight-fitting lid.
- Tighten the lid and shake the jar until all ingredients are mixed.
- Pour over a glass of crushed ice.
Chocolate Cherry Smoothie
Our goal is to help parents and caregivers prepare healthy meals and snacks by sharing recipes, tips and ideas that are geared for children ages 2 to 5. This will help children eat more fruits and vegetables, whole grains, and low-fat dairy foods along with reducing the mealtime stress of feeding young children.
Ingredients:
- ½ cup non-fat milk
- 6 ounces non-fat plain or vanilla yogurt
- 2 Tablespoons dark chocolate chips
- 1 cup frozen dark cherries
Directions:
- Wash hands with soap and water.
- Place milk, yogurt, chocolate chips and frozen cherries in a blender or food processor.
- Blend until smooth.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Maple-Sage Roasted Vegetables
Source:
This recipe is adapted from The Sioux Chef's Indigenous Kitchen cookbook.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/maple-roasted-vegetables-nep.pdfNewsletter/Program: Nutrition Education Program Archive Link: https://food.unl.edu/nutrition-education-program-nepContact Info: Jean Ann FischerTaxonomy Term Description:The Nutrition Education Program (NEP) delivers evidence-based nutrition education and obesity prevention interventions through a combination of education strategies coupled with multi-level community changes that occur within the environment to promote healthy eating and active lifestyles.
This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP and Expanded Food & Nutrition Education Program (EFNEP).
Ingredients:
- Nonstick cooking spray
- 1 medium butternut (or acorn) squash, scrubbed under running water, peeled, seeded, and cut into ½- inch chunks
- 1 medium sweet potato, scrubbed under running water, cut into ½-inch chunks
- 2 cups turnips, scrubbed under running water, cut into ½-inch chunks
- 2 Tablespoons olive oi
- Pinch of salt (optional)
- 1 Tablespoon fresh sage, gently rubbed under rubbing water, chopped OR 1 teaspoon dried sage
- 2 Tablespoons maple syrup
- 2 Tablespoons vinegar (apple cider, red wine, or distilled white wine vinegar)
- 1 teaspoon mustard
Directions:
- Wash hands with soap and water.
- Spray a large baking sheet with nonstick cooking spray. Set aside.
- Preheat oven to 425°F. In a large bowl, combine squash, sweet potato, and turnips. Add olive oil and stir to coat the vegetables. Spread onto prepared baking sheet so that they are not touching and sprinkle with a little salt, if desired, and fresh sage.
- Roast vegetables in the oven for 25 to 35 minutes, or until vegetables are tender and begin to brown. Stir every 10 minutes so the vegetables cook evenly.
- In a small bowl, mix the maple syrup, vinegar, and mustard. Use a spoon to drizzle mixture over the roasted vegetables. Return to the oven and roast another 7 to 10 minutes. Remove and serve warm.
- Store leftovers in a sealed container in the refrigerator for up to four days.