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Updated: 14 min 50 sec ago

Old-Fashioned Bread Pudding

Wed, 02/22/2023 - 14:10

A serving of "Old Fashioned Bread Pudding" is a delicious way to add whole grain breads to your meals! Buttering each slice of bread and sprinkling it with cinnamon before cutting it into cubes makes every bite especially tasty!

Source:

Adapted from: Montana Extension Nutrition Education Program, Montana State University Extension Service

Nutrition Software Used: ESHA Food Processor

Ingredients:

  • 5 slices whole wheat bread
  • 2 Tablespoons butter or margarine
  • ¼ teaspoon cinnamon
  • ⅓ cup sugar, white or brown
  • ½ cup raisins or dried cranberries
  • 3 eggs
  • 2 cups nonfat milk
  • 1 teaspoon vanilla extract

Directions:

  1. Wash hands with soap and water. Preheat oven to 350 °F. Spray a 8x8 baking dish with non-stick cooking spray. Set aside.
  2. Spread one side of bread with margarine or butter. Sprinkle with cinnamon. Cut bread into 1-inch cubes.
  3. In a medium-sized bowl, combine bread cubes, sugar, and raisins.
  4. Break eggs into a medium-sized bowl. Wash hands with soap and water after cracking raw eggs. Add milk and vanilla to eggs. Blend well.
  5. Pour liquid over bread mixture; lightly mix. Transfer mixture to prepared baking dish.
  6. Bake uncovered for 50 to 60 minutes or until the center of the mixture reaches 160 °F when measured with a food thermometer. At this temperature, a metal knife inserted near the center of the pudding comes out clean.
  7. Serve warm or cold. Top with vanilla yogurt if desired. Refrigerate leftovers within 2 hours.
  8. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Desserts Yield: 6 servings Calories: 270Total Fat: 8Saturated Fat: 3Potassium: 6Total Sugars: 24Iron: 10Vitamin D: 6Calcium: 10Protein: 8Fiber: 2Added Sugars: 12Total Carbohydrates: 34Sodium: 180Cholesterol: 105Photo provided by Cami Wells.

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Crunchy Kohlrabi Salad

Mon, 11/07/2022 - 16:55
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:

  • 2-3 kohlrabi (2 cups), scrubbed with clean vegetable brush under running water, peeled, and cut into matchsticks
  • 1 apple, gently rubbed under running water, cored, and cut into matchsticks
  • ¼ cup dried cranberries or raisins
  • ¼ cup sunflower seeds
  • 1 Tablespoon balsamic vinegar
  • 1 Tablespoon vegetable oil
  • 1 Tablespoon maple syrup
  • 1 teaspoon mustard (Dijon or other)
  • Salt and pepper to taste (optional)

Directions:

  1. Wash hands with soap and water.
  2. Wash and prepare kohlrabi and apple.
  3. In a large bowl, combine kohlrabi, apple, dried cranberries, and sunflower seeds.
  4. To make the dressing, combine vinegar, vegetable oil, maple syrup, mustard, salt and pepper (if desired) in a small bowl until well combined.
  5. Add dressing to salad and toss.
  6. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Salads Yield: 6 servings Serving Size: 1/2 cupCalories: 110Total Fat: 5Saturated Fat: 0.5Potassium: 6Total Sugars: 11Iron: 0Vitamin D: 0Calcium: 2Protein: 2Fiber: 3Added Sugars: 5Total Carbohydrates: 15Sodium: 60Cholesterol: 0Photo by Marusa Jonas

Roasted Parmesan Rutabaga Fries

Mon, 11/07/2022 - 16:42
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 medium rutabagas, scrubbed with clean vegetable brush under running water, peeled
  • 1 Tablespoon vegetable oil
  • ½ teaspoon garlic powder
  • 1 Tablespoon Italian seasoning
  • 1 Tablespoon Parmesan cheese, grated

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 425⁰F. Spray a large baking sheet with non-stick cooking spray. Set aside.
  3. Cut rutabagas into 1/4-inch thick wedges.
  4. Place rutabaga wedges in a large bowl. Drizzle with oil and sprinkle with garlic and Italian seasoning. Toss to coat evenly.
  5. Spread the rutabaga wedges in a single layer on the prepared baking sheet.
  6. Bake for 15 minutes or until they start to brown. Flip the wedges over and bake for another 10-15 minutes or until the wedges are soft on the inside and well-browned, cooked through, and crispy on the outside.
  7. Sprinkle with Parmesan cheese and serve immediately.
  8. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Side Dishes Yield: 4 servings Serving Size: 1 cupCalories: 110Total Fat: 4Saturated Fat: 1Potassium: 15Total Sugars: 9Iron: 6Calcium: 10Protein: 3Fiber: 5Added Sugars: 0Total Carbohydrates: 18Sodium: 50Cholesterol: 0Vitamin A: 0Photo by Marusa Jonas

Oven-Roasted Tomatillo Salsa

Mon, 11/07/2022 - 16:32
Nutrition Software Used: ESHA Food ProcessorNotes: 

*Green tomatoes can be used in place of tomatillos.
**For less spicy salsa, remove the seeds from the jalapeño.

Alternatively to the oven roasting method, tomatillos can also be toasted on the stovetop. Place husked and washed whole tomatillos in a large pan and toast over medium-high heat until skins brown and tomatillos soften.

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 pound fresh tomatillos, husked, gently rubbed under running water*
  • 2 jalapeños, scrubbed with clean vegetable brush under running water**
  • 3 cloves garlic OR 1 teaspoon garlic powder
  • ½ cup onion, scrubbed with clean vegetable brush under running water, chopped
  • 1 Tablespoon lime juice
  • 1 teaspoon salt (optional)
  • ¼ cup fresh cilantro, gently rubbed under cold running water (optional)

Directions:

  1. Wash hands with soap and water.
  2. Set your oven to broil. Spray a large baking sheet with non-stick cooking spray.
  3. Remove husks from the tomatillos. Rinse with water and dry with a clean towel or paper towel.
  4. Cut tomatillos and jalapeños in half. Place cut side down on the prepared baking sheet. If using garlic cloves, place these on the tray to roast as well.
  5. Roast in the oven for 8 minutes, or until the tomatillo and jalapeño skins start to blacken.
  6. Remove the tray from the oven, and let cool for 10 minutes.
  7. Place roasted vegetables in a blender. Add chopped onions, lime juice, salt, and cilantro if desired. Blend until all the ingredients are finely chopped and mixed.
  8. Serve with tortilla chips, tacos, burritos, meat, chicken, or fish.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Appetizers Snacks Yield: 6 servings Serving Size: 1/4 cupCalories: 30Total Fat: 1Saturated Fat: 0Potassium: 6Total Sugars: 4Iron: 6Vitamin D: 0Calcium: 0Protein: 1Fiber: 2Added Sugars: 0Total Carbohydrates: 6Sodium: 0Cholesterol: 0Photo by Marusa Jonas

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Spooky Veggies and Dip

Tue, 10/25/2022 - 14:36

Involving children in preparing meals is a great way to teach them food preparation skills and the importance of healthy eating. This platter is a fun way to get kids involved and a great item to bring to Halloween parties and events. Be creative and use any vegetables you have on hand.

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spooky-veggies-and-dip-nep.pdfAuthor:  Marusa Jonas mcernjul2 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:

  • ½ cup plain non-fat yogurt
  • ½ cup non-fat sour cream
  • ⅛ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ½ teaspoon dried parsley OR ½ Tablespoon fresh parsley
  • ½ teaspoon dried dill OR ½ Tablespoon fresh dill
  • ⅛ teaspoon pepper
  • 2 cups fresh vegetables (cucumbers, peppers, carrots, celery, cauliflower, broccoli, olives, snap peas)

Directions:

  1. Wash hands with soap and water.
  2. If using fresh herbs, wash them by gently rubbing them under cold running water. Pat dry with a paper towel, then finely chop.
  3. In a medium bowl, combine all the dip ingredients (yogurt, sour cream, garlic powder, onion powder, parsley, dill and pepper). Cover and refrigerate until ready to serve.
  4. Scrub vegetables with clean vegetable brush under running water. Slice into desirable shapes.
  5. To serve, place ranch dip in a small cup for the skeleton's head.
  6. Assemble vegetables in the shape of a skeleton. For example, use carrots and celery to make arms and legs, sliced pepper for the rib cage, cucumber for the spine, and herbs or lettuce for hair.
  7. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Appetizers Snacks Yield: 4 servings Serving Size: 1/4 of recipeCalories: 70Total Fat: 0Saturated Fat: 0Potassium: 6Total Sugars: 5Iron: 0Vitamin D: 0Calcium: 10Protein: 4Fiber: 1Added Sugars: 0Total Carbohydrates: 13Sodium: 95Cholesterol: 5Photo by Marusa Jonas