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Fruit is a healthy source of fiber and vitamins. Make a fruit smoothie instead of juice or other drinks with added sugar.

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).

• 1 banana, peeled
• 1 mango, gently rubbed under cold running water, peeled and chopped
• 1 cup strawberries, gently rubbed under cold running water

Directions:

1. Wash hands with soap and water.
2. Combine all ingredients in a blender or food processor. Blend until smooth.
3. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Snacks Yield: 2 servings Serving Size: 1 cupCalories: 160Total Fat: 1Saturated Fat: 0Potassium: 10Total Sugars: 31Iron: 6Vitamin D: 0Calcium: 2Fiber: 5Added Sugars: 0Total Carbohydrates: 41Sodium: 0Cholesterol: 0

Biryani is a mixed rice dish that is popular in many parts of the world, particularly in the Middle East, South Asia, and Southeast Asia. It is a flavorful dish that can be made with a variety of meats and vegetables.

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).

• 2 Tablespoons oil, divided
• 1 pound chicken breast, skinless and boneless, cut into ½-inch cubes
• 1 Tablespoon Biryani seasoning, divided
• 1 cup Vermicelli noodles, uncooked
• 1 cup Basmati rice, uncooked
• 3 ½ cups hot water
• ½ cup slivered almonds
• ½ bunch parsley, gently rubbed under cold running water, chopped
• 1 teaspoon salt (optional)

Directions:

1. Wash hands with soap and water.
2. Heat 1 tablespoon of oil in a large pot over medium heat.
3. Add chicken and 1 teaspoon of Biryani seasoning. Saute for 10 minutes, or unti until chicken reaches 165°F when measured with a food thermometer. Set aside and cover to keep warm.
4. Return the pot to medium heat and add 1 tablespoon oil. Add vermicelli noodles, rice, and ½ tablespoon Biryani seasoning. Cook, stirring constantly until golden brown, about 5 minutes.
5. Add hot water and reduce heat to medium-low. Cook covered for 20 minutes, or until the rice is tender.
6. Heat a medium skillet over medium-high heat. Add almonds and toast for 5 minutes, stirring constantly to prevent burning. Remove from skillet and set aside.
7. Add raisins to a bowl of hot water and soak for 5-10 minutes to soften.
8. Once the rice mixture is cooked, combine with cooked chicken, almonds, raisins and parsley. Season with salt, if desired, if serving to adults.
9. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Main Dishes Yield: 8 servings Serving Size: 1 cupCalories: 320Total Fat: 9Saturated Fat: 1Potassium: 8Total Sugars: 9Iron: 10Vitamin D: 0Calcium: 4Protein: 18Fiber: 2Added Sugars: 0Total Carbohydrates: 42Sodium: 35Cholesterol: 40Photo by Marusa Jonas

Shorba is a term for stews or rich soups found across the Middle East, Southeast Europe, Central & South Asia, and East Africa. Limit salt in shorba for a healthier meal rich in vitamins and protein.

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).

• 1 Tablespoon olive oil
• 1 medium onion, scrubbed with clean vegetable brush under running water, chopped
• 1 pound lamb, trimmed, and chopped into large chunks
• 1 teaspoon salt (optional)
• 2 small chicken bouillon cubes (optional)
• 4 cups water
• 4 white or yellow potatoes, scrubbed with clean vegetable brush under running water, peeled and quartered
• 3 large carrots, scrubbed with clean vegetable brush under running water, peeled, and chopped into ½ inch cubes
• 1 cup frozen peas

Directions:

1. Wash hands with soap and water.
2. Heat oil in a large saucepan over medium-high heat.
3. Add onion and cook, until golden brown, about 5 minutes.
4. Add lamb and saute for 5 minutes, until no longer pink. Season with salt, if desired, and stir.
5. Add water, stir and bring to a boil. Once boiling, reduce heat to a simmer, cover, and cook until onion is dissolved, about 20 minutes.
6. Add potatoes, carrots, and peas. Simmer covered until vegetables are tender, about 20 minutes.
7. Blend if serving to small children.
8. Season with chicken bouillon cubes, salt and pepper if desired before serving to adults.
9. Store leftovers in a sealed container in the refrigerator for up to four days.

Yield: 8 servings Serving Size: 1 1/4 cupCalories: 210Total Fat: 9Saturated Fat: 3.5Potassium: 10Total Sugars: 4Iron: 6Vitamin D: 0Calcium: 2Protein: 10Fiber: 3Added Sugars: 0Total Carbohydrates: 24Sodium: 260Cholesterol: 30Photo by Marusa Jonas

Notes: 

*Make this recipe in a pressure cooker. Cook on high for 8-10 minutes.

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).

• 2 Tablespoons vegetable oil
• 1 cup onion, scrubbed with clean vegetable brush under running water, chopped
• 2 Roma tomatoes, gently rubbed under cold running water, chopped
• 1 pound chicken breast, skinless and boneless, cut in half
• ½ Tablespoon caraway seeds
• 1 teaspoon salt (optional)
• 1 chicken bouillon cube (optional)
• 2 ½ cups water
• 1 cup uncooked Basmati rice, soaked for 1 hour and drained
• 2/3 cup pre-cooked pinto beans
• 1 Russet potato, scrubbed with clean vegetable brush under running water, peeled and quartered

Directions:

1. Wash hands with soap and water.
2. Heat 1 tablespoon of oil in a large pot over medium heat. Add onions and cook until soft and caramelized. Add tomato, chicken, and caraway seed. Season with salt and bouillon cube if desired. Stir.
3. Add water, rice, beans and potatoes. Bring to a boil. Once boiling, reduce heat to medium-low and cook covered for 45 minutes, or until the rice and potatoes are tender.*
4. Shred the chicken before serving to infants and toddlers.
5. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Main Dishes Yield: 8 servings Calories: 250Total Fat: 5Saturated Fat: 1Potassium: 10Total Sugars: 1Iron: 6Vitamin D: 0Calcium: 2Protein: 17Fiber: 3Added Sugars: 0Total Carbohydrates: 31Sodium: 30Cholesterol: 40Photo by Marusa Jonas

Nutrition Software Used: ESHA Food ProcessorNotes: 

*This recipe can also be enjoyed on the grill! Preheat your grill to medium-high heat and grill the kabobs for 3-5 minutes per side, or until the meat reaches an internal temperature of 145°F on a food thermometer. 

Directions:

1. Wash hands with soap and water.
2. In a small saucepan combine teriyaki sauce ingredients. Place on the stove over medium heat and cook, stirring constantly until bubbly and thickened enough to coat the back of a spoon, about 3 minutes. Set aside to cool.
3. Soak wooden skewers in water for 10 minutes before using; drain.
4. Cut meat, onion, bell pepper, pineapple, and zucchini into similar-sized pieces. Combine them in a large bowl.
5. Add ½ the sauce and mix until everything is coated. Wash hands after handling uncooked meat.
6. Set the air fryer to 400°F and preheat for 5 minutes.*
7. Make kabobs by skewering meat cubes, vegetables and pineapple, leaving small space between each to ensure even cooking. Discard leftover marinade.
8. Place 3-4 kabobs in an air fryer basket. Make sure they are not touching. Cook for 5-7 minutes, or until the meat reaches an internal temperature of 145°F on a food thermometer. Remove from air fryer and keep warm. Repeat with the remaining kabobs.
9. Serve over rice, drizzled with teriyaki sauce. Sprinkle with sesame seeds and green onions, if desired.
10. Store leftovers in a sealed container in the refrigerator for up to four days.

Yield: 6 servings Serving Size: 2 (6 inch) skewersCalories: 260Total Fat: 10Saturated Fat: 4Potassium: 10Total Sugars: 14Iron: 15Vitamin D: 0Calcium: 30Protein: 21Fiber: 2Added Sugars: 4Total Carbohydrates: 22Sodium: 450Cholesterol: 65Photo by Marusa Jonas For Teriyaki Sauce:

• 1/3 cup low sodium soy sauce
• 1 1/2 Tablespoons cornstarch
• 3 Tablespoons brown sugar
• 1/2 teaspoon ginger powder
• 1/2 teaspoon garlic powder
• 1/2 cup water

For Kabobs:

• 1 pound flat iron steak, cut into inch size cubes
• 1/2 red onion, scrubbed with clean vegetable brush under running water, chopped
• 1 red bell pepper, scrubbed with clean vegetable brush under running water, chopped
• 1/2 pineapple, scrubbed with clean vegetable brush under running water, peeled, chopped
• 1 medium zucchini, scrubbed with clean vegetable brush under running water, chopped
• 12 wooden kabob skewers, cut to 6 inches or to fit in your air fryer
• 3 cups cooked rice (optional)
• 1 Tablespoon sesame seeds (optional)
• 1/4 cup green onions, gently rubbed under cold running water, chopped (optional)

Directions:

1. Wash hands with soap and water.
2. In a small food processor or blender, blend the paste ingredients until smooth.
3. In a large nonstick skillet, heat oil over medium-high heat. Add beef in small batches and stir-fry for 1-2 minutes or until the meat is browned and reaches an internal temperature of 145°F on a food thermometer. Set aside and keep warm.
4. Return the skillet to medium heat. Add the paste and cook, stirring constantly, for about 1 minute, until fragrant.
5. Add bell pepper, carrot, broccoli, and coconut milk and stir to combine. Bring to a boil.
6. Reduce to a simmer, cover, and cook for 10-15 minutes, or until the vegetables are tender. Stir occasionally.
7. Add beef and juices to skillet. Stir and cook for 1-2 minutes or until heated through. Add pepper flakes, if desired.
8. Serve over rice and top with peanuts and cilantro, if desired.
9. Store leftovers in a sealed container in the refrigerator for up to four days.

Yield: 10 servings Serving Size: 1/2 cupCalories: 210Total Fat: 14Saturated Fat: 4.5Potassium: 8Total Sugars: 5Iron: 10Vitamin D: 0Calcium: 2Protein: 12Fiber: 2Added Sugars: 1Total Carbohydrates: 11Sodium: 340Cholesterol: 30Photo by Marusa Jonas For the Paste:

• 1/3 cup peanut butter
• 3 Tablespoons fresh ginger, scrubbed with clean vegetable brush under running water, chopped OR 1 tsp ginger powder
• 1 onion, scrubbed with clean vegetable brush under running water, chopped
• 6 garlic cloves, peeled and chopped
• 1 teaspoon salt
• 1 teaspoon turmeric powder
• 1/2 Tablespoon sugar
• 1/4 cup water

For the Curry:

• 1 Tablespoon vegetable oil
• 1 pound Top Sirloin Steak, sliced into 1/8-inch thick strips
• 1 red bell pepper, scrubbed with clean vegetable brush under running water, sliced
• 3 carrots, scrubbed with clean vegetable brush under running water, peeled and cut into sticks
• 3 cups broccoli florets, gently rubbed under cold running water
• 1 (14 ounce) can light coconut milk
• 1 teaspoon red pepper flakes (optional)
• Cooked rice (optional)
• ¼ cup crushed peanuts (optional)
• ¼ cup fresh cilantro, gently rubbed under cold running water (optional)

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

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

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

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)