Lentil Veggie Tacos
Source:
Purdue Extension Nutrition Education Program
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/lentil-veggie-tacos-spanish-nep.pdfhttps://food.unl.edu/recipes/documents/lentil-veggie-tacos-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:
- ¾ cup dry lentils
- 1 ¾ cup water
- ⅓ cup onion, scrubbed with clean vegetable brush under running water, finely chopped
- 1 ½ teaspoon cumin OR chili powder
- ½ teaspoon salt
- ¼ teaspoon garlic powder OR gently rub 1 clove under cold running water and mince
- 10 hard corn taco shells
- 2 cups finely chopped fresh vegetables (choice of broccoli, zucchini, tomatoes, summer squash, bell pepper, cauliflower, and/or carrots) scrubbing vegetables with clean vegetable brush under running water before chopping)
- 1 ¼ cups shredded Cheddar cheese
Directions:
- Wash hands with soap and water.
- Place lentils in a colander and rinse with cold running water. Drain.
- In medium saucepan, combine drained lentils, water, onion, cumin or chili powder, salt and garlic. Cook over high heat until boiling. Reduce heat. Boil gently, covered, for 12 to 15 minutes or until lentils are very soft.
- Remove lid from lentil mixture. Boil gently, uncovered, for an additional 2-3 minutes or until most of the liquid is gone, stirring frequently and mashing lentils with the back of a spoon.
- Remove pan from heat.
- Preheat oven to 400ºF.
- Spread lentil mixture inside of taco shells. Arrange desired vegetables and cheese on top of lentil mixture. Stand filled tacos in a 9 x 13-inch baking dish. Loosely cover with foil.
- Bake 3 to 5 minutes or until cheese melts. Serve warm.
- Store leftovers in a sealed container in the refrigerator for up to 4 days.
Crunchy Apple Roll-up
Snacking can be an important part of a healthy diet. Plan and choose snacks that are full of good things our bodies need instead of snacks that are full of extra calories, sugar and fat.
Source:
This recipe is provided by Iowa State University Extension and Outreach. For more resources like this, visit the Spend Smart. Eat Smart. website at http://spendsmart.extension.iastate.edu. Spend Smart. Eat Smart. is a registered trademark of Iowa State University.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/crunchy-apple-roll-up-spanish-nep.pdfhttps://food.unl.edu/recipes/documents/crunchy-apple-roll-up-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:
- 1/2 medium apple, gently rubbed under cold running water, thinly sliced
- 1 Tablespoon peanut butter
- 1 (8 inch) whole wheat tortilla
- 2 Tablespoons crispy rice cereal
Directions:
- Wash hands with soap and water.
- Lay tortilla on a plate.
- Spread peanut butter in a thin layer over the tortilla.
- Place apple slices in an even layer over peanut butter.
- Sprinkle apple slices with cereal.
- Roll the tortilla up and cut in half.
- Store leftovers in a sealed container in the refrigerator for up to four days
Skillet Tuna Melt
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 Tablespoon vegetable oil
- 2 stalks celery, scrubbed with clean vegetable brush under running water, finely chopped
- 2 Tablespoons onion, scrubbed with clean vegetable brush under running water, finely chopped
- 1 clove garlic, minced OR ½ teaspoon garlic powder
- 2 (5 ounce) cans tuna in water, drained
- 1/3 cup light mayonnaise
- 1 Tablespoon yellow mustard (optional)
- 1 teaspoon lemon juice (optional)
- 2 Tablespoons chopped fresh parsley, gently rubbed under cold running water OR 2 teaspoons dried parsley
- Salt, to taste
- Pepper, to taste
- 1/3 cup shredded Cheddar cheese
- 4 slices whole grain bread, toasted
Directions:
- Wash hands with soap and water.
- Heat oil in a medium sized skillet over medium heat. Add celery, onion and garlic. Sauté for 2 minutes.
- Add tuna, mayonnaise, mustard, lemon juice and parsley. Season with salt and pepper. Stir and heat through, stirring occasionally.
- Top with shredded cheese. Continue heating until the cheese is melted.
- Serve on toasted whole grain bread.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Whole Wheat Soft Pretzels
* Can brush pretzels with oil or melted butter and top with coarse salt before baking.
https://food.unl.edu/recipes/documents/whole-wheat-soft-pretzels-fffyc.pdfNewsletter/Program: Food Fun for Young Children Archive Link: https://food.unl.edu/free-resources/newsletters/food-fun-for-young-children/food...Subscribe Link: https://food.unl.edu/subscribe-food-fun-young-kidsContact Info: Cami WellsTaxonomy Term Description: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:
- 1 envelope (or 2¼ teaspoons) quick rise yeast
- 2 cups all-purpose flour
- 2 cups whole wheat flour or white whole wheat flour
- 1 teaspoon salt
- 1 teaspoon sugar
- 1 ½ cups warm water
- 1 Tablespoon vegetable oil
Directions:
- Wash hands with soap and water.
- Mix yeast, all-purpose flour, whole wheat flour, salt and sugar in a large bowl.
- Stir in warm water and oil to make a soft dough.
- Knead on floured surface until dough is smooth and elastic. Form into pretzels or any other shape.*
- Bake on a greased cookie sheet in a 425°F oven for 12 to 15 minutes.
Shake a Sack Cracker Snack
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:
- ⅓ cup whole grain cheddar cheese crackers
- ⅓ cup toasted oat cereal
- ⅓ cup pretzels
- ½ teaspoon ranch dressing mix
- Cooking spray
Directions:
- Wash hands with soap and water.
- Place all ingredients in a paper sack or a sandwich-sized plastic bag.
- Spray inside of bag with cooking spray and then add dressing mix.
- Shake well and enjoy!
Crunchy Oat Bar
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:
- 6 Tablespoons margarine
- ¾ cup brown sugar, packed
- 2 Tablespoons molasses
- 3 cups quick oats
- ¼ teaspoon salt
- 1 teaspoon cinnamon
Directions:
- Wash hands with soap and water.
- Preheat oven to 350º F.
- Melt margarine. Stir in brown sugar and molasses.
- Add oats, salt, and cinnamon. Mix well.
- Spread mixture evenly in a 9 x 13-inch pan coated with cooking spray. Flatten if needed.
- Bake for 17 minutes. While warm, cut into 24 pieces. Break apart when cold.
Breakfast Cookies
Eating breakfast provides your body with the energy it needs to start the day, helps you to stay alert, and can improve your mood.
Source:
This recipe is provided by Iowa State University Extension and Outreach. For more resources like this, visit the Spend Smart. Eat Smart. website at http://spendsmart.extension.iastate.edu. Spend Smart. Eat Smart. is a registered trademark of Iowa State University.
https://food.unl.edu/recipes/documents/spanish/breakfast-cookies-nep-spanish.pdfhttps://food.unl.edu/recipes/documents/breakfast-cookies-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:
- 3/4 cup all-purpose flour
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon baking powder
- 1/4 cup vegetable oil
- 1/3 cup brown sugar
- 1 egg
- 1 teaspoon vanilla
- 1 medium apple, gently rubbed under cold running water, diced
- 1 1/2 cups oatmeal
- 3/4 cup shredded Cheddar cheese
- 1/2 cup dried fruit (cherries, cranberries, raisins, etc.)
Directions:
- Wash hands with soap and water.
- Preheat the oven to 350°F. Spray a baking sheet with nonstick cooking spray and set aside.
- In a large bowl, stir together flour, cinnamon and baking powder.
- Add oil, brown sugar, egg and vanilla. Mix well.
- Stir in apple, oatmeal, shredded cheese and dried fruit.
- Using a spoon, scoop dough into 12 even balls and place onto the prepared baking sheet. Wet your fingers and pat each cookie down into a circle on the baking sheet.
- Wash hands after handling raw cookie dough.
- Bake for 12-14 minutes, until set in the middle and lightly browned on the edges.
- Allow cookies to cool.
- Store leftovers in a covered container at room temperature.
Yogurt Freezer Pops
Dairy foods like milk, cheese, and yogurt are rich in calcium, protein, and vitamins to help build strong bones and teeth. Calcium keeps your nerves, heart, and muscles healthy, and may help regulate your blood pressure.
Source:
MyPlate Kitchen, Eating Smart, Being Active Colorado State University
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/yogurt-freezer-pops-nep-spanish.pdfNotes:*Any flavor of juice concentrate or yogurt can be used.
https://food.unl.edu/recipes/documents/yogurt-freezer-pops-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:
- 6 ounces frozen orange juice concentrate*, thawed
- 2 cups yogurt, low-fat vanilla*
- 12 (3 ounce) paper cups
- Aluminum foil
- 12 wooden sticks
Directions:
- Wash hands with soap and water.
- In a medium bowl, combine thawed juice concentrate and yogurt. Stir until smooth.
- Place paper cups close together on a baking sheet.
- Pour juice/yogurt mixture into paper cups.
- Cover the cups with a sheet of aluminum foil.
- Insert stick for each freezer pop by making a slit in foil over the center of each cup. The aluminum foil serves to keep the sticks in place as the juice/yogurt mixture freezes.
- Freeze freezer pops until firm.
- To serve, run warm water on the outside of each cup to loosen each freezer pop from the cup.
- Store leftovers in a sealed container in the freezer.
Chicken and Veggies Sheet Pan Meal
Other combinations of vegetables work well with this recipe too!
https://food.unl.edu/recipes/documents/chicken-and-veggie-sheet-pan-meal-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:
- 4 chicken breasts, boneless, skinless, cut into 1-inch pieces
- 8 carrots, scrubbed with clean vegetable brush under running water, sliced into ½-inch rounds
- 4 bell peppers, gently rubbed under cold running water, sliced into chunks
- 8 stalks celery, scrubbed with clean vegetable brush under running water, chopped
- 8 green onions, gently rubbed under cold running water, chopped (optional)
- 1/4 cup fresh parsley, gently rubbed under cold running water, chopped OR 1 teaspoon dried parsley
- 1/4 cup olive oil
- 1/4 teaspoon black pepper
- Salt to taste
- 1 teaspoon Italian seasoning
- 1 teaspoon chili powder
Directions:
- Wash hands with soap and water.
- Preheat oven to 375°F. Spray a baking sheet with non-stick cooking spray.
- Arrange chicken breast pieces on a baking sheet. Wash hands after handling uncooked chicken. Spread carrots, bell peppers, celery and green onion, if desired, around chicken.
- Combine parsley and olive oil. Drizzle olive oil over chicken and vegetables
- In a small bowl, combine black pepper, salt, Italian seasoning and chili powder. Sprinkle over chicken and vegetables.
- Bake for about 30 minutes or until chicken pieces are no longer pink in the center, juices run clear and until internal temperature reaches 165 °F as measured with a food thermometer.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Brown Rice Risotto
Source:
This recipe is provided by Iowa State University Extension and Outreach. For more resources like this, visit the Spend Smart. Eat Smart. website at http://spendsmart.extension.iastate.edu. Spend Smart. Eat Smart. is a registered trademark of Iowa State University.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/brown-rice-risoto-spanish-nep.pdfNotes:*Add 1 cup cooked diced chicken in step 3, if desired.
https://food.unl.edu/recipes/documents/brown-rice-risoto-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:
- 1/2 Tablespoon vegetable oil
- 1/2 cup onion, scrubbed with clean vegetable brush under running water, diced
- 1 clove of garlic, gently rubbed under cold running water, minced
- 1/4 teaspoon black pepper
- 3/4 cup reduced sodium chicken broth
- 1/4 cup water
- 3/4 cup instant brown rice
- 3/4 cup frozen peas
- 1 Tablespoon lemon juice
- 1 Tablespoon butter
- 2 Tablespoons Parmesan cheese, grated
- 1 cup diced, cooked chicken (optional)*
Directions:
- Wash hands with soap and water.
- Heat oil in a medium sized saucepan over medium heat. Add onion, garlic and black pepper. Sauté for 2 minutes.
- Add chicken broth, water, and brown rice to the skillet. Bring to a simmer. Reduce heat to medium low, cover, and cook for 5 minutes.
- Stir in frozen peas. Cover and cook for 5 minutes more.
- Stir in lemon juice, butter and Parmesan cheese. Cook, uncovered, for 4-5 minutes, stirring continuously until thickened.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Tomato and Basil Bruschetta
*Top toasted bread with tomato mixture right before eating, as the bread will become soggy.
https://food.unl.edu/recipes/documents/tomato-basil-bruschetta-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:
- 8 ripe Roma tomatoes, gently rubbed under cold running water, chopped
- 1-2 cloves garlic, gently rubbed under cold running water, minced
- 1/2 cup onion, scrubbed with clean vegetable brush under running water, chopped
- 8 fresh basil leaves, gently rubbed under running water, chopped OR 1 teaspoon dried basil
- 3 Tablespoons olive oil, divided
- 1 teaspoon balsamic vinegar
- 1 loaf French-style bread, cut into ½ -inch thick slices
Directions:
- Wash hands with soap and water.
- In a large bowl, combine the tomatoes, garlic, onion, basil, 1 Tablespoon olive oil and vinegar. Season with salt and pepper, to taste. Stir gently and set aside.
- Arrange bread on a baking sheet in a single layer. Pour 2 Tablespoons of olive oil in a small bowl. Brush bread slices with a small amount of olive oil. Set oven to broil. Broil the bread for 3-5 minutes. Watch closely, as the bread will toast quickly.
- Top each slice of bread with tomato mixture*.
- Store leftover tomato mixture in a sealed container in the refrigerator for up to four days.
Crunchy Vegetable Burrito
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 carrots, scrubbed with clean vegetable brush under running water, shredded
- 1 ½ cups broccoli slaw or chopped broccoli or cauliflower
- 1 cup chopped salad greens or lettuce, gently rubbed under cold running water
- ½ cup cheddar cheese, shredded
- ¼ cup low-fat ranch dressing
- 4 (7-inch) whole grain tortillas
Directions:
- Wash hands with soap and water.
- In a small mixing bowl combine carrots, broccoli slaw, chopped lettuce and cheese.
- Add ranch dressing and toss to coat vegetables.
- Spoon ¾ cup of the vegetable mixture down the center. Wrap the tortilla around the vegetable mixture.
- Serve immediately.
Pumpkin Spice Shake
Enjoy this spicy delight as a delicious treat at the end of a busy, active day. It contains vitamin A and is a source of calcium — so you're not drinking "empty calories."
Nutrition Software Used: ESHA Food ProcessorNotes:One 15 oz. can of pumpkin has about 1-3/4 cups of canned pumpkin — enough to make seven shakes. After you open the canned pumpkin, transfer any remaining pumpkin to another container, cover, and store in the refrigerator. Use within four days or freeze. Here are some ways to use the extra pumpkin:
- Stir a few tablespoons into a bowl of oatmeal. Top with walnuts, raisins and cinnamon or pumpkin pie spice.
- Mix into vanilla yogurt, a tablespoon at a time, until you get a taste you like. Add a touch of cinnamon or pumpkin pie spice for extra flavor.
- Fill an ice-cube tray or silicon mini muffin pan with canned pumpkin. Pop out when frozen and transfer to a freezer bag.
Ingredients:
- 1/4 cup canned pumpkin (NOT canned pumpkin pie MIX)
- 1/3 cup nonfat milk
- 1 cup low-fat frozen vanilla yogurt
- 1/4 teaspoon pumpkin pie spice
Directions:
- Wash hands with soap and water.
- Add all ingredients to a blender. Cover and blend on high until smooth.
- If desired, garnish with a dash of pumpkin pie spice.