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.
Gameday Buffalo Chicken Dip
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.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/gameday-buffalo-chicken-dip-nep-spanish.pdfNotes:*Canned tuna or cooked, shredded chicken can be substituted for canned chicken.
**Nonfat or low-fat sour cream can be substituted for Greek yogurt.
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 (12.5 ounce) can chicken, drained*
- 1 (15 ounce) can corn, low sodium, drained
- 1/2 cup celery, scrubbed with clean vegetable brush under running water, diced
- 1/4 cup green onion, gently rubbed under cold running water, diced
- 1 cup plain nonfat Greek yogurt**
- 1/3 cup low-fat mayo
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 cup low-fat Cheddar cheese, shredded
- 1/4 cup hot pepper sauce (optional)
Directions:
- Wash hands with soap and water.
- In a medium bowl, combine all the ingredients. Cover and refrigerate until ready to serve.
- Serve with fresh vegetables or whole wheat crackers.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Shakshuka with Toast
Shakshuka, which essentially means “all mixed up” is a very popular one-pot dish in Middle Eastern Countries, North Africa, and the Mediterranean. Eaten for breakfast, lunch, or dinner, the history of Shakshuka remains a mystery.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/shakshuka-with-toast-nep-spanish.pdfNotes:*Four fresh tomatoes can be used in place of canned. Cook for additional 5 minutes or until all liquid is reduced.
https://food.unl.edu/recipes/documents/shakshuka-with-toast-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 Tablespoon vegetable oil
- 1 medium onion, scrubbed with clean vegetable brush under running water, diced
- 1 garlic clove, minced, or 1/4 teaspoon garlic powder
- 1 red bell pepper, scrubbed with clean vegetable brush under running water, diced
- 1 (15 ounce) can diced or crushed tomatoes, no salt added*
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon pepper
- 1/4 teaspoon salt
- 4 eggs
- 1/4 cup fresh parsley, gently rubbed under cold running water, chopped or 1 Tablespoon dried parsley (optional)
- 4 slices whole wheat bread, toasted
Directions:
- Wash hands with soap and water.
- In a large skillet, heat oil over medium heat. Add onion, garlic, and bell pepper. Sauté until tender, about five minutes.
- Add tomatoes, cumin, paprika, pepper, and salt. Simmer until the liquid is reduced, about 5-10 minutes.
- Use the back of a spoon to create four wells for the eggs. Crack an egg into each well, cover, and gently simmer for 5-8 minutes until eggs are set. Wash your hands with soap and water after cracking raw eggs.
- Garnish with fresh parsley, if desired, and serve with whole wheat toast.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Turkey Cranberry Meatballs
Foods from the protein foods group provide nutrients that are important for growth, strong muscles, and organs, fighting infections, and preventing anemia. Your family will love this easy Holiday turkey meatball recipe.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/turkey-cranberry-meatballs-nep-spanish.pdfNotes:
*Crushed cracker crumbs, crushed unsweetened cereal, or uncooked oatmeal can be used instead of dry bread crumbs.
https://food.unl.edu/recipes/documents/turkey-cranberry-meataballs-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 pound lean ground turkey or chicken
- 3/4 cup dry bread crumbs*
- 1/4 cup dried cranberries, finely chopped
- 1 egg
- 1/4 cup fat-free milk
- 1/4 teaspoon garlic powder
- 1/2 teaspoon poultry seasoning or Italian seasoning
Directions:
- Wash hands with soap and water.
- Preheat the oven to 425°F. Spray the baking sheet with non-stick cooking spray. Set aside.
- In a large bowl, combine all ingredients just until mixed.
- Shape into balls (about 24) and place on a baking sheet.
- Wash your hands with soap and water after handling uncooked turkey or chicken.
- Bake for 15 minutes or until the 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.
Baked Eggplant Parmesan
Vegetables provide important nutrients like vitamin A, vitamin C, potassium, folate (folic acid), and dietary fiber. It is important to eat a variety of vegetables because different vegetables provide different nutrients. Try to include different colored vegetables at each meal to make sure you are getting those important nutrients.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/baked-eggplan-parmesan-nep-spanish.pdfNotes:*Dry bread crumbs or crushed cracker crumbs can be used instead of cornflakes.
https://food.unl.edu/recipes/documents/baked-eggplant-parmesan-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:
- 2 cups cornflakes, crushed*
- 1/4 cup Parmesan cheese
- 1/4 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 1 egg
- 1 eggplant, scrubbed with a clean vegetable brush under running water, sliced into ¼-inch thick slices
- 1 cup marinara sauce
- 1/2 cup part-skim Mozzarella cheese
Directions:
- Wash hands with soap and water.
- Preheat oven to 425°F. Spray a large baking sheet with non-stick cooking spray. Set aside.
- Combine cornflakes, Parmesan cheese, garlic powder, and Italian seasoning in a small shallow bowl.
- Break the egg into a separate small, shallow bowl. Wash hands with soap and water after cracking the raw egg. Beat the egg.
- Dip each eggplant slice into egg and then coat with crumb mixture.
- Arrange coated eggplant pieces on the prepared baking sheet so they are not touching.
- Throw away any remaining coating mix.
- Bake 15 minutes. Flip each piece of eggplant and bake for 15 more minutes.
- Spoon marinara sauce on top of each piece (about 2 Tbsp) and top with Mozzarella cheese. Bake five more minutes or until cheese is melted.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Nutty Monkey Smoothie
Dairy foods like milk, cheese, and yogurt are rich in calcium, protein, and vitamins to help build strong bones and teeth. Eating dairy foods can lower your risk of developing a disease called osteoporosis that occurs when bones become weak and break easily. Choose low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions).
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/nutty-monkey-smoothie-nep-spanish.pdfhttps://food.unl.edu/recipes/documents/nutty-monkey-smoothie-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 frozen banana
- 1/2 cup vanilla low-fat yogurt
- 1 cup fat-free milk
- 2 Tablespoons peanut butter
- Pinch of cinnamon (optional)
Directions:
- Wash hands with soap and water.
- Combine all ingredients in a blender.
- Blend until smooth.
- Garnish with a few slices of banana, peanut butter, and cinnamon, if desired. Enjoy!
Creamy Butternut Squash Soup
Butternut Squash is a good source of Vitamin A, which promotes eye health and cell growth.
Nutrition Software Used: ESHA Food processorhttps://food.unl.edu/recipes/documents/spanish/creamy-butternut-squash-soup-nep-spanish.pdfNotes:
*The smaller you chop the squash, the faster it will cook.
For easier peeling, wash the squash and pierce the skin by poking 15-20 holes with a fork. Microwave for 2-3 minutes to soften the skin. Let cool before peeling.
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
- 1 medium onion, scrubbed with clean vegetable brush under running water, chopped
- 1 garlic clove, minced
- 1 medium butternut squash, scrubbed with a clean vegetable brush under running water, peeled and chopped*
- 4 cups vegetable or chicken broth, low sodium
- 1/2 cup fat-free milk (optional)
- A pinch of nutmeg (optional)
- Salt and pepper to taste (optional)
- 1 Tablespoon pepitas (optional)
Directions:
- Wash hands with soap and water.
- In a medium saucepan, heat oil.
- Add onion and garlic. Cook for 2 minutes or until tender.
- Stir in squash and broth. Cover, reduce heat, and simmer for 20 minutes, stirring occasionally.
- For a smooth soup, allow to cool slightly, move contents to a blender and blend until desired consistency. Return to the saucepan and heat to simmer.
- Add milk, nutmeg, salt, and pepper, if desired. Garnish with pepitas and enjoy!
- Store leftovers in a sealed container in the refrigerator for up to four days.
Try a few of our favorite soup recipes!
Yield: 8 servings Serving Size: 1/8 of recipeCalories: 70Total Fat: 2Saturated Fat: 0Potassium: 4Total Sugars: 2Iron: 6Vitamin D: 0Calcium: 2Protein: 2Fiber: 3Added Sugars: 0Total Carbohydrates: 12Sodium: 70Cholesterol: 0Vitamin A: 0Vitamin C: 0Photo by Marusa CernjulChimichurri
Chimichurri originated from Argentina and Uruguay and is a popular fresh herb sauce that is most often served with grilled meats, fish, roasted vegetables, or eggs.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/chimichurri-nep-spanish.pdfNotes:*White wine vinegar or apple cider vinegar can be substituted.
https://food.unl.edu/recipes/documents/chimichurri-nep_0.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 cup of firmly packed fresh parsley, gently rubbed under cold running water, finely chopped
- 3 garlic cloves, minced
- 2 teaspoons dried oregano
- 1/4 cup vegetable oil
- 2 Tablespoons red wine vinegar*
- 1/2 teaspoon pepper (optional)
- 1/4 teaspoon red pepper flakes (optional)
Directions:
- Wash hands with soap and water.
- Finely chop parsley and garlic, or pulse it in a food processor or blender. Place in a medium-sized bowl.
- Stir in dried oregano, vegetable oil, and vinegar.
- Add pepper and red pepper flakes, if desired.
- Serve as a condiment with your favorite grilled or roasted vegetables, meats, or fish.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Cheeseburger Lettuce Wraps
Balancing the calories you eat with the calories your body uses will help you maintain a healthy weight and prevent disease. Everyone has their own calorie limit. Staying within that limit can help you lose weight or maintain a healthy weight. You can enjoy your meals while making small changes to the amounts of food that you eat.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/cheeseburger-lettuce-wraps-nep-spanish.pdfNotes:* Your favorite condiment can be used in place of Thousand Island dressing.
https://food.unl.edu/recipes/documents/cheeseburger-lettuce-wraps-nep_0.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 pound lean ground beef
- 1/2 cup onion, scrubbed with clean vegetable brush under running water, diced
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
- 3 Tablespoons low-fat Thousand Island salad dressing (optional)*
- 8 Bibb or Romaine lettuce leaves, gently rubbed under cold running water
- 1/2 cup tomatoes, gently rubbed under cold running water, diced
- 1/2 cup low-fat Cheddar cheese, shredded
- 1/4 cup dill pickles, chopped
Directions:
- Wash hands with soap and water.
- In a large skillet, cook the beef and onion over medium-high heat until meat is browned and reaches an internal temperature of 160 °F on a food thermometer. Drain fat.
- Add garlic, salt, and pepper (if using) and cook for 1 minute. Remove from heat. Stir in salad dressing.
- Place lettuce leaves on a plate or serving dish. Spoon meat mixture into lettuce leaves. Top with tomatoes, cheese, and pickles.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Chocolate Zucchini Muffins
Zucchini is perfect for adding to baked goods because it has a mild flavor and keeps baked goods moist without having to add extra fat to the recipe.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/cholocolate-zuchinni-muffins-nep-spanish.pdfhttps://food.unl.edu/recipes/documents/chocolate-zucchini-muffins-nep_0.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 cup whole wheat flour
- 1/2 cup all-purpose flour
- 1/3 cup cocoa powder
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 egg
- 1/3 cup brown sugar
- 1 cup fat-free milk
- 1 ripe banana, gently rubbed under cold running water, peeled and mashed
- 1 medium zucchini, scrubbed with clean vegetable brush under running water, grated
Directions:
- Wash hands with soap and water.
- Preheat oven to 350°F. Line a muffin pan with 12 baking cups.
- In a large bowl, combine flours, cocoa powder, baking powder, and baking soda. Mix well
- Break egg into a medium bowl. Wash hands with soap and water after cracking the raw egg. Add the brown sugar, milk, banana, and grated zucchini and mix well.
- Add wet ingredients to dry ingredients and stir just enough to combine the ingredients.
- Divide the mixture into 12 muffin cups.
- Bake for 20 minutes or until a toothpick inserted near the center comes out clean.
- Store muffins in an airtight container at room temperature for two to three days or freeze for up to three months.