Latest Updates from food.unl.edu

Subscribe to Latest Updates from food.unl.edu feed
Updated: 1 hour 9 min ago

Grow and Preserve Classes

Mon, 03/25/2024 - 09:20

Winter Physical Activity Bingo Game

Fri, 12/15/2023 - 12:40

Make Your Own Trail Mix

Mon, 12/04/2023 - 15:47
Nutrition Software Used: ESHA Food ProcessorNotes: 

Portion into ½ cup servings and pack in to-go containers or zip-top bags.

Newsletter/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 unsalted nuts (peanuts, walnuts, almonds, pecans, cashews)
  • 1 cup unsalted seeds (pumpkin seeds, sunflower seeds)
  • 1 cup unsweetened dried fruit (raisins, cranberries, mango, bananas, pineapple)
  • 1 cup unsweetened cereal (oatmeal, rice or wheat square-shaped cereal, circle-shaped cereal)

Directions:

  1. Wash hands with soap and water.
  2. Combine all ingredients in a large mixing bowl.
  3. Store in an air-tight container, in a cool, dark place. For maximum freshness, consume within 3 months.
Category:  Snacks Yield: 8 servings Serving Size: 1/2 cupCalories: 210Total Fat: 13Saturated Fat: 1.5Potassium: 2Total Sugars: 16Iron: 10Protein: 4Fiber: 2Added Sugars: 0Total Carbohydrates: 22Sodium: 15Cholesterol: 0Vitamin C: 2Photo by Marusa Jonas

Sausage and Chicken Jambalaya

Tue, 11/28/2023 - 10:27

Ingredients:

  • 1 Tablespoon vegetable oil
  • 1 cup onion, scrubbed with clean vegetable brush under running water, diced
  • 1 cup celery, scrubbed with clean vegetable brush under running water, diced
  • 2 bell peppers, scrubbed with clean vegetable brush under running water, seeded and diced
  • 3 garlic cloves, minced
  • 2 links Andouille sausage (½ pound), cut into 1/4-inch slices
  • 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
  • 1 (15 ounce) can diced or crushed tomatoes, no salt added
  • 1 ½ cups uncooked brown rice
  • 2 Tablespoons Cajun seasoning
  • 2 bay leaves
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 2 ¼ cups reduced sodium chicken broth
  • Salt and pepper to taste

Directions:

  1. Wash hands with soap and water.
  2. In a large nonstick skillet, pot or a Dutch oven, heat oil over medium-high heat. Add onion, peppers and celery and sauté for 5 minutes, or until soft. Add the garlic and cook for one more minute.
  3. Add the sausage and chicken and cook for 5 minutes, until browned and no longer pink.
  4. Stir in crushed tomatoes, rice, Cajun seasoning, bay leaves, oregano, thyme, and chicken broth. Bring to a boil and reduce to a simmer. Cover and simmer for 1 hour, stirring occasionally until the rice is cooked and almost all of the liquid is absorbed.
  5. Discard bay leaves and season with salt and pepper, if desired.
  6. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 8 servings Calories: 300Total Fat: 8Saturated Fat: 2Potassium: 10Total Sugars: 4Iron: 10Vitamin D: 0Calcium: 4Protein: 22Fiber: 3Added Sugars: 0Total Carbohydrates: 34Sodium: 560Cholesterol: 60Photo by Marusa Jonas

Sausage and Veggies Sheet Pan

Tue, 11/28/2023 - 10:26
Nutrition Software Used: ESHA Food ProcessorNotes: 

*Other types of Smoked Sausage can be used, such as chicken, beef, turkey or polish sausage. 

Ingredients:

  • 2 links Southwest sausage (½ pound), cut into 1/4-inch slices*
  • 2 cups summer squash, scrubbed with clean vegetable brush under running water, cut into 1/2-inch chunks
  • 2 cups broccoli florets, gently rubbed under cold running water, chopped
  • 2 bell peppers, scrubbed with clean vegetable brush under running water, sliced into chunks
  • 1 onion, scrubbed with clean vegetable brush under running water, chopped
  • 1 Tablespoons vegetable oil
  • 1 Tablespoon seasoning blend of choice (Italian, taco, etc.)

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 400 °F.
  3. Spread the sausage, veggies, and onion on a large baking sheet. Drizzle with oil and sprinkle with your favorite spice blend. Toss with your hands until everything is fully combined and coated with oil and spices.
  4. Roast for 20 minutes, stirring halfway through to ensure even cooking.
  5. Enjoy with rice, quinoa, or sandwiches.
  6. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Side Dishes Yield: 6 servings Serving Size: 1/6 of recipeCalories: 150Total Fat: 10Saturated Fat: 3Potassium: 6Total Sugars: 5Iron: 6Vitamin D: 0Calcium: 4Protein: 7Fiber: 2Added Sugars: 0Total Carbohydrates: 10Sodium: 510Cholesterol: 20Photo by Marusa Jonas

Sweet Apple Pork Chops

Tue, 11/28/2023 - 10:26
Nutrition Software Used: ESHA Food Processor

Directions:

  1. Wash hands with soap and water.
  2. In a small bowl, mix spices together. Use half the mixture and season the pork chops on all the sides. Wash hands after handling uncooked meat.
  3. In a large nonstick skillet, heat oil over medium-high heat. Add pork chops and cook for 3 min, or until meat is browned. Repeat on the other side. Remove from skillet, set aside and keep warm.
  4. Return the skillet to medium heat. Add onions and sauté for 2 minutes.
  5. Add cabbage, apples, and cranberries and cook for another 3-4 minutes, until apples and cabbage soften slightly. Add broth, vinegar, and any leftover spice mixture.
  6. Place pork chops in the skillet and cover them with some of the apple/cabbage mixture.
  7. Cover with a lid and cook for 5 minutes, then flip the pork chops and cook for an additional 5 minutes or until the meat reaches an internal temperature of 145°F on a food thermometer.
  8. Sprinkle with fresh thyme, if desired.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 6 servings Serving Size: 1/6 of recipeCalories: 330Total Fat: 11Saturated Fat: 3Potassium: 15Total Sugars: 22Iron: 10Vitamin D: 6Calcium: 6Protein: 30Fiber: 4Added Sugars: 0Total Carbohydrates: 30Sodium: 310Cholesterol: 80Photo by Marusa Jonas For Pork Chops:
  • ½ teaspoon salt
  • ½ teaspoon cinnamon
  • 1 ½ teaspoon dried thyme
  • 1 ½ teaspoon garlic powder
  • 1 teaspoon dried rosemary
  • 3 bone-in pork chops
  • 1 Tablespoon vegetable oil
For Apple Cranberry Cabbage:
  • 2 small apples, scrubbed with a clean vegetable brush under running water, grated
  • ½ head of cabbage, scrubbed with a clean vegetable brush under running water, shredded (about 3 cups)
  • 1 onion, scrubbed with a clean vegetable brush under running water, halved and sliced
  • ¾ cup dried cranberries
  • 1 ¼ cups reduced sodium chicken or vegetable broth
  • 1 Tablespoon apple cider vinegar
  • 1 Tablespoon fresh thyme leaves (optional)

Multi-Cooker Shredded Beef Ragu

Tue, 11/28/2023 - 10:26
Nutrition Software Used: ESHA Food Processor

Ingredients:

  • 1 Tablespoon vegetable oil
  • 3 pounds beef chuck roast or 7-bone roast, trimmed and cut into 6 even-sized pieces
  • 1 onion, scrubbed with clean vegetable brush under running water, diced
  • 1 cup celery, scrubbed with clean vegetable brush under running water, diced
  • 1 cup carrots, scrubbed with clean vegetable brush under running water, diced
  • 2 Tablespoons red wine vinegar
  • 1 cup reduced sodium beef broth
  • 1 (24 ounce) can crushed tomatoes, no salt added
  • 2 Tablespoons tomato paste
  • 3 garlic cloves, minced
  • 2 Tablespoons fresh rosemary, minced OR teaspoon dried rosemary
  • 1 Tablespoon fresh sage, minced OR 1 teaspoon of dried sage
  • Salt and pepper to taste
  • Parmesan cheese, grated (optional)

Directions:

  1. Wash hands with soap and water.
  2. Using the saute function on the multi cooker, heat oil. Add half the roast pieces to the pot and sear on two sides. Remove from the pot and repeat with the remaining pieces. Wash hands after handling uncooked meat.
  3. Remove from the pot and set aside.
  4. Add diced onion, celery, and carrots to the pot. Cook, stirring occasionally, for 5-7 minutes, until the vegetables are softened.
  5. Pour in the vinegar, beef broth, crushed tomatoes, tomato paste, garlic, and spices, and stir until combined. Add the browned beef pieces.
  6. Place lid on multi-cooker and lock according to manufacturer’s instructions. Make sure the valve is set to sealing position.
  7. Cook on high pressure for 45 minutes followed by a 15-minute natural release, then a quick release. Once pin drops, remove lid.
  8. Shred the beef to reach the desired consistency and stir.
  9. Season to taste with salt and pepper, if desired.
  10. Serve with pasta, polenta, zucchini noodles, or spaghetti squash. Top with Parmesan cheese, if desired.
  11. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 15 Servings Serving Size: 3/4 cupCalories: 230Total Fat: 8Saturated Fat: 3Potassium: 10Total Sugars: 3Iron: 15Vitamin D: 0Calcium: 2Protein: 32Fiber: 2Added Sugars: 0Total Carbohydrates: 6Sodium: 100Cholesterol: 90Photo by Marusa Jonas

Sausage Pasta Skillet

Tue, 11/28/2023 - 10:25
Nutrition Software Used: ESHA Food ProcessorNotes: 

Notes:  
*Other types of smoked sausage can be used, such as beef, chicken, turkey, Italian and Polish sausage.  

Ingredients:

  • 1 Tablespoon oil
  • 1 cup onion, scrubbed with clean vegetable brush under running water, chopped
  • 5 garlic cloves, minced
  • 1 (15 ounce) can crushed tomatoes, no salt added
  • ¼ cup fresh basil, gently rubbed under cold running water OR 1 Tablespoon dried basil
  • 1 teaspoon dried oregano
  • 2 links smoked sausage with Mozzarella cheese (½ pound), cut into 1/4-inch slices*
  • 11 ounces whole wheat pasta, uncooked
  • 3 cups broccoli florets, gently rubbed under cold running water OR 3 cups frozen chopped broccoli
  • ½ cup pasta water
  • ½ cup Parmesan cheese, grated
  • Salt and pepper to taste
  • ¼ cup fresh herbs, such as basil, parsley or oregano, gently rubbed under cold running water (optional)

Directions:

  1. Wash hands with soap and water.
  2. Heat oil in a large skillet over medium heat. Add chopped onion and cook stirring occasionally, for 5 minutes until softened. Add garlic, stir and cook for 1 minute.
  3. Add crushed tomatoes, basil and oregano and cook 15 minutes, until slightly reduced. 
  4. Add sausage and cook for 10 minutes.
  5. Cook pasta according to package directions. Add fresh or frozen broccoli during the last 3 minutes of cooking.
  6. Reserve ½ cup pasta water. Drain the rest of the water from the pasta and broccoli and set aside.
  7. Add pasta water and Parmesan cheese to the sauce and stir until combined.
  8. Add cooked pasta and broccoli and season with salt and pepper, if desired. Stir well.
  9. Serve topped with more fresh herbs, such as basil, oregano or parsley, if desired.
  10. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 6 servings Calories: 280Total Fat: 15Saturated Fat: 5Potassium: 8Total Sugars: 4Iron: 15Vitamin D: 0Calcium: 10Protein: 13Fiber: 4Added Sugars: 0Total Carbohydrates: 24Sodium: 450Cholesterol: 30Photo by Marusa Jonas

Lung Cancer Awareness & Prevention

Tue, 10/31/2023 - 09:50

Cheesy Pork Stuffed Bell Peppers

Mon, 09/25/2023 - 14:42
Nutrition Software Used: ESHA Food Processor

Ingredients:

  • 4 large bell peppers, scrubbed with clean vegetable brush under running water
  • ½ pound fresh pork sausage
  • 2 cups cooked brown rice
  • 1 cup canned corn, drained
  • 1 cup canned black beans, drained and rinsed
  • 1 cup salsa
  • ½ teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon black pepper
  • 1 cup reduced-fat Cheddar cheese, shredded
  • ½ cup cilantro, gently rubbed under cold running water, chopped (optional)

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 375°F. Spray a baking sheet with non-stick cooking spray.
  3. Cut bell peppers in half and remove core, membrane and seeds. Place on prepared baking sheet and set aside.
  4. In a large skillet, brown sausage until the internal temperature reaches 160°F when measured with a food thermometer. Drain fat and turn off heat.
  5. Add cooked rice, corn, beans, salsa, spices and ½ cup of cheese. Stir well.
  6. Evenly distribute meat mixture into the bell pepper halves. Top with the other ½ cup of cheese.
  7. Bake for 30 minutes or until cheese is melted and peppers are hot and softened. Sprinkle with cilantro, if desired, and serve.
  8. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 8 servings Calories: 250Total Fat: 9Saturated Fat: 3.5Potassium: 10Total Sugars: 5Iron: 10Vitamin D: 0Calcium: 15Protein: 15Fiber: 5Added Sugars: 0Total Carbohydrates: 27Sodium: 580Cholesterol: 30Photo by Marusa Jonas

Multi-Cooker Tuscan Soup

Mon, 09/25/2023 - 14:42
Nutrition Software Used: ESHA Food Processor

Ingredients:

  • 1 pound fresh pork sausage
  • 1 onion, scrubbed with clean vegetable brush under running water, chopped
  • 4 garlic cloves, minced
  • 5 cups low sodium chicken or vegetable broth
  • 5 medium red potatoes (about 1 pound), scrubbed with clean vegetable brush under running water, sliced
  • 2 teaspoons dried Italian seasoning
  • 3 cups kale leaves, gently rubbed under cold running water, stems removed and chopped
  • 1 cup low-fat milk
  • ½ teaspoon red pepper flakes (optional)
  • Salt and pepper to taste

Directions:

  1. Wash hands with soap and water.
  2. Using the sauté function on your multi-cooker. Add sausage to the pot and cook stirring occasionally, for about 5 minutes, until browned. Remove from the pot and set aside.
  3. Wash hands after handling uncooked meat.
  4. Add chopped onion to the pot and cook stirring occasionally, for 5 minutes until softened. Add garlic, stir and cook for 1 minute.
  5. Pour in the broth and stir well, scraping the bottom to deglaze the pot. Add sausage, potatoes and Italian seasoning and stir.
  6. Place lid on multi-cooker and lock according to manufacturer’s instructions. Make sure the valve is set to sealing position.
  7. Cook on high pressure for 5 minutes followed by a 10-minute natural release, then a quick release. Once pin drops, remove lid.
  8. Add chopped kale and stir. Cover and let sit for 5 minutes to soften the kale.
  9. Stir in milk. Season with salt, pepper and red pepper flakes, if desired.
  10. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Soups Category Description: 

Try a few of our favorite soup recipes!

Yield: 10 servings Serving Size: About 1 cupCalories: 260Total Fat: 13Saturated Fat: 4.5Potassium: 15Total Sugars: 3Iron: 6Vitamin D: 6Calcium: 4Protein: 14Fiber: 2Added Sugars: 0Total Carbohydrates: 22Sodium: 420Cholesterol: 40Photo by Marusa Jonas

Pork Rice Bowls

Mon, 09/25/2023 - 14:41
Nutrition Software Used: ESHA Food ProcessorNotes: 

*Try this Quick Pickled Daikon Radish and Carrots recipe. 

Ingredients:

  • 1 pound ground pork
  • ¼ cup low-sodium soy sauce
  • 1 Tablespoon corn starch
  • ½ teaspoon ginger powder
  • ½ teaspoon garlic powder 
  • 1 teaspoon sugar
  • ½ cup low-fat sour cream
  • 1-2 teaspoons Sriracha sauce
  • 3 cups cooked brown rice
  • 1 cup cucumber, scrubbed with clean vegetable brush under running water, sliced
  • 1 cup carrot, scrubbed with clean vegetable brush under running water, peeled and shredded
  • 1 jalapeno pepper (optional), scrubbed with clean vegetable brush under running water, sliced
  • ½ cup cilantro, gently rubbed under cold running water, chopped
  • 1 cup pickled vegetables or kimchi (optional)*

Directions:

  1. Wash hands with soap and water.
  2. In a large skillet, brown ground pork until internal temperature reaches 160°F when measured with a food thermometer. Drain fat.
  3. In a small bowl, combine soy sauce, corn starch, ginger powder, garlic powder and sugar. Add to cooked meat and mix well. Cook for 1 minute or until the meat is coated and the sauce has thickened.
  4. Divide rice into 6 bowls. Top with meat, cucumber, carrot, jalapeno and cilantro. Add pickled vegetables, such as pickled daikon radish, carrots or kimchi, if desired. Drizzle with spicy sour cream and enjoy!
  5. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 6 servings Calories: 330Total Fat: 10Saturated Fat: 2.5Potassium: 10Total Sugars: 4Iron: 10Vitamin D: 0Calcium: 6Protein: 29Fiber: 3Added Sugars: 1Total Carbohydrates: 33Cholesterol: 60Photo by Marusa Jonas

Air Fryer Pork and Apple Burgers

Mon, 09/25/2023 - 13:19
Nutrition Software Used: ESHA Food Processor

Ingredients:

  • 1 egg
  • 1 apple, scrubbed with clean vegetable brush under running water, grated (about 1 cup)
  • 1 pound ground pork
  • ½ cup breadcrumbs
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • Salt and pepper, to taste
  • 6 whole wheat burger buns
  • Sauce of choice (optional)
  • 1 tomato, gently rubbed under cold running water, sliced
  • 1 ½ cups spring greens or arugula, gently rubbed under cold running water
Yield: 6 servings Serving Size: 1 burgerCalories: 350Total Fat: 9Saturated Fat: 2.5Potassium: 10Total Sugars: 7Iron: 15Vitamin D: 0Calcium: 10Protein: 32Fiber: 2Added Sugars: 3Total Carbohydrates: 36Sodium: 260Cholesterol: 85Photo by Marusa Jonas

Directions:

  1. Wash hands with soap and water.
  2. Crack egg into a large bowl and beat with fork. Wash hands with soap and water after cracking raw eggs.
  3. Add grated apple, ground pork, breadcrumbs, onion and garlic powder. Season with salt and pepper if desired. Mix well.
  4. Divide the mixture into 6 parts and shape into patties. Wash hands with soap and water after handling raw meat.
  5. Set the air fryer to 400°F and preheat for 5 minutes.
  6. Place the patties in an air fryer basket. Make sure they are not touching. Cook for 5 minutes. Flip and cook an additional 5 minutes, or until the meat reaches an internal temperature of 160°F on a food thermometer.
  7. Toast buns if desired. Assemble with a sauce of your choice (if desired), cooked patties, slices of tomato and top with spring greens.
  8. Store leftovers in a sealed container in the refrigerator for up to four days.

Iron Powered Snack Mix

Fri, 07/28/2023 - 16:56
Nutrition Software Used: ESHA Food ProcessorNewsletter/Program:  Family Fun on the Run Archive Link: https://food.unl.edu/free-resources/newsletters/family-fun-on-the-run/archiveSubscribe Link: https://food.unl.edu/subscribe-family-fun-run-newsletterContact Info: Cami WellsTaxonomy Term Description: 

Family Fun on the Run is a monthly newsletter designed to help families add physical activity to their already hectic schedules.

Ingredients:

  • ½ cup cashews
  • ½ cup dark chocolate chips
  • 1 cup raisins
  • 2 cups oatmeal square-shaped cereal
  • 2 cups crunchy oat cereal (circle shaped)

Directions:

  1. Wash hands with soap and water.
  2. Mix together and store in an air-tight container.
Category:  Snacks Yield: 8 servings Serving Size: 3/4 cupCalories: 260Total Fat: 10Saturated Fat: 4.5Potassium: 8Total Sugars: 23Iron: 45Vitamin D: 0Calcium: 6Protein: 5Fiber: 2Added Sugars: 5Total Carbohydrates: 42Sodium: 120Cholesterol: 0Photo by Marusa Jonas

Garlic Scapes

Mon, 07/17/2023 - 14:49

Sauteed Garlic Scapes

Mon, 06/19/2023 - 16:05
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:

  • 2 cups garlic scapes (about 15-20 scapes), gently rubbed under cold running water
  • 1 Tablespoons vegetable oil
  • Salt and pepper to taste

Directions:

  1. Wash hands with soap and water.
  2. Cut garlic scapes in 2-inch long pieces.
  3. In a large skillet, heat oil over medium-high heat. Add garlic scapes and cook for 4-6 minutes, while stirring occasionally until lightly toasted but still slightly crunchy. For softer scapes, continue cooking for 1-2 more minutes.
  4. Season with salt and pepper, if desired.
  5. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Side Dishes Yield: 4 servings Serving Size: 1/3 cupCalories: 60Total Fat: 3.5Saturated Fat: 0Potassium: 2Total Sugars: 0Iron: 0Vitamin D: 0Calcium: 2Protein: 1Fiber: 2Added Sugars: 0Total Carbohydrates: 5Sodium: 0Cholesterol: 0Photo by Marusa Jonas