Latest Updates from food.unl.edu

https://food.unl.edu/recipes/documents/spanish/tuna-melt-spanish_0.pdfNotes: 

*If your skillet is too hot, the bread will burn before the sandwich is heated through and the cheese is melted. Lower the temperature, if needed.

https://food.unl.edu/recipes/documents/tuna-melt-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 (5 ounce) cans tuna in water, drained
• 1/4 cup light mayonnaise
• 1 stalk celery, scrub with clean vegetable brush under running water, thinly sliced
• 2 Tablespoons onion, scrub with clean vegetable brush under running water, chopped
• 2 Tablespoons dill pickle relish
• 1 Tablespoon fresh parsley, gently rub under cold running water or 1 teaspoon dried parsley (optional)
• 1/2 teaspoon red pepper flakes (optional)
• black pepper, to taste
• salt, to taste
• 2 Tablespoons margarine
• 8 slices whole wheat bread
• 4 slices tomato (optional)
• 4 slices low-fat Cheddar cheese

Directions:

1. Wash hands with soap and water.
2. In a medium bowl, combine drained tuna, mayonnaise, celery, onion and relish. Add parsley, red pepper flakes, if desired, black pepper and salt. Mix with a fork.
3. Spread margarine on one side of each bread slice.
4. Place margarine side of bread on the skillet.
5. Top plain side of bread with 1/2 cup of tuna salad. Top tuna salad with one slice of tomato, if desired and one slice of cheese. Top with a second slice of bread, margarine side facing up. Repeat with remaining sandwiches.
6. Heat skillet over medium heat*. Cook sandwiches until brown. Flip and repeat on the other side.
7. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Main Dishes Yield: 4 servings Serving Size: 1/4 of recipeCalories: 380Total Fat: 13Saturated Fat: 3Total Sugars: 8Protein: 27Fiber: 1Added Sugars: 0Total Carbohydrates: 42Sodium: 790

https://food.unl.edu/recipes/documents/spanish/smoothie-bowl-spanish.pdfNotes: 

*Based on desired thickness and blender, you may need to add more milk. If it is too thick, add more milk. If it is too thin, add more frozen fruit.

https://food.unl.edu/recipes/documents/strawberry-banana-mango-smoothie-bowl.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 banana, frozen or fresh, if fresh, gently rub under cold running water
• 1 cup frozen strawberries
• 1 cup frozen mango chunks
• 2/3 cup low-fat milk*
• Toppings: granola, chia seeds, fresh fruit, nuts, coconut flakes

Directions:

1. Wash hands with soap and water.
2. Place bananas, strawberries, mango and milk in a blender and process on high until smooth.
3. Pour smoothie into a bowl.
4. Top with desired toppings.
5. Store leftovers in a sealed container in the freezer.

Category:  Snacks Yield: 2 servings Serving Size: 1/2 of recipeCalories: 170Total Fat: 1Saturated Fat: 0.5Total Sugars: 29Fiber: 4Added Sugars: 0Total Carbohydrates: 40Sodium: 40

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/potato-soup-spanish.pdfhttps://food.unl.edu/recipes/documents/potato-soup.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 water
• 6 medium potatoes, scrubbed with clean vegetable brush under running water, peeled and cubed
• 2 carrots, scrubbed with clean vegetable brush under running water, peeled and thinly sliced
• 1/2 cup onion, scrubbed with clean vegetable brush under running water, chopped
• 2 celery stalks, scrubbed with clean vegetable brush under running water, thinly sliced
• 5 cups fat-free milk
• 6 Tablespoons margarine, melted
• 1/4 cup flour
• 1 teaspoon salt (optional)
• 1/4 teaspoon pepper
• 1/4 cup fresh parsley, gently rubbed under cold running water, chopped OR 2 Tablespoons dried parsley
• 2 cups Cheddar or American cheese, shredded or cubed (optional)

Directions:

1. Wash hands with soap and water.
2. In a large saucepan, bring water to a boil.
3. Add potatoes, carrots, onion and celery. Return to a boil.
4. Cover, reduce heat and simmer for 20 minutes or until potatoes are tender.
5. Mash vegetables slightly so they break apart a little. Do not drain the vegetables. Stir in milk.
6. In a small bowl, stir together melted margarine, flour, salt, pepper, and parsley until smooth. Add mixture to soup while stirring. Continue cooking until thick and bubbly, stirring constantly.
7. Add cheese, if desired. Stir until melted.
8. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Soups Category Description: 

Try a few of our favorite soup recipes!

Yield: 10 servings Serving Size: 1/10 of recipeCalories: 230Total Fat: 7Saturated Fat: 1.5Total Sugars: 8Fiber: 2Added Sugars: 0Total Carbohydrates: 34Sodium: 170

https://food.unl.edu/recipes/documents/spanish/myplate-snack-platter-spanish.pdfNotes: 

*This snack platter could also serve as a great picnic option. Make a smaller serving for one on a plate. Dip selections could include your choice of: fruit dip, guacamole, ranch or salsa.

https://food.unl.edu/recipes/documents/myplate-snack-platter.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 cups assorted vegetables, such as: bell pepper slices, broccoli florets, carrot sticks, cauliflower florets, celery sticks, cherry tomatoes, cucumber slices, snap peas, zucchini slices
• 3 cups assorted fruits, such as: apple slices, blueberries, raspberries, strawberries, cherries, dried fruit, grapes, kiwi slices, mandarin orange slices, cantaloupe, watermelon, pineapple chunks
• 6 to 12 ounces grains, such as: pita chips, pretzels, tortilla chips, whole grain bread or crackers
• 4 to 8 ounces protein, such as: 1 cup hummus, 1/2 cup almonds, cashews, or peanuts, 8 ounces sliced chicken, ham or turkey or 8 ounces tofu
• 8 ounces dairy, such as: cheese cubes or slices, Greek yogurt

Directions:

1. Wash hands with soap and water.
2. Wash fresh fruits and vegetables by gently rubbing soft fruits or vegetables under cold running water or scrub firmer fruits or vegetables with clean vegetable brush under running water.
3. On a platter, baking sheet or plate, arrange desired vegetables, fruits, grains, protein and dairy options to create a delicious snack platter*.
4. Feel free to include other foods not listed.
5. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Snacks Yield: 6 servings Serving Size: 1/6 of recipeCalories: 390Total Fat: 21Saturated Fat: 8Total Sugars: 10Protein: 16Fiber: 5Added Sugars: 0Total Carbohydrates: 40Sodium: 620

https://food.unl.edu/recipes/documents/spanish/mini-cucumber-sandwiches-spanish.pdfNotes: 

*Other veggie options include sliced tomatoes, zucchini, summer squash, avocado, onion, peppers and shredded carrots.

https://food.unl.edu/recipes/documents/mini-cucumber-sandwiches.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:

• 1/4 cup plain fat-free Greek yogurt
• 1/4 cup light mayonnaise
• 1/2 teaspoon dill weed
• 1/4 teaspoon garlic powder
• 8 slices whole wheat bread
• 1 cucumber, scrubbed with clean vegetable brush under running water, thinly sliced*

Directions:

1. Wash hands with soap and water.
2. In a small bowl, mix together yogurt, mayonnaise, dill weed, and garlic powder.
3. Spread yogurt mixture evenly onto four bread slices. Top with cucumber slices and top with a second slice of bread.
4. Cut the sandwich into quarters.
5. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Main Dishes Yield: 8 servings Serving Size: 1/8 of recipeCalories: 130Total Fat: 3.5Saturated Fat: 0Total Sugars: 4Protein: 6Fiber: 0Added Sugars: 0Total Carbohydrates: 20Sodium: 170

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/mediterranean-salad-spanish_0.pdfNotes: 

Use an Italian dressing or hummus in pleace of homemade dressing, if desired.

https://food.unl.edu/recipes/documents/mediterranean-salad.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 brown rice or quinoa
• 1 cup tomatoes, gently rubbed under cold running water, chopped
• 1 cucumber, scrubbed with clean vegetable brush under running water, chopped
• 1/4 cup red onion, scrubbed with clean vegetable brush under running water, chopped
• 1 avocado, scrubbed with clean vegetable brush under running water, chopped
• 1 (15 ounce) can garbanzo beans, drained and rinsed
• 1/4 cup fresh oregano or cilantro or 1 Tablespoon dried oregano (optional)
• 1/4 cup olive oil
• 1 Tablespoon vinegar
• 1 Tablespoon lime or lemon juice
• 1 teaspoon mustard
• 1 teaspoon minced garlic
• 1/2 teaspoon salt (optional)

Directions:

1. Wash hands with soap and water.
2. Cook brown rice or quinoa according to package directions. Cool.
3. In a large bowl, combine brown rice or quinoa, tomatoes, cucumber, red ionion avacado, garbanzo beans and oregano or cilantro, if desired.
4. Make the dressing in a small bowl by combining olive oil, vinegar, lime or lemon juice, mustard, minced garlic and salt, if desired.
5. Pour the dressing over the rice or quinoa and vegetable mixture and stir gently.
6. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Salads Yield: 6 servings Serving Size: 1/6 of recipeCalories: 300Total Fat: 16Saturated Fat: 2Total Sugars: 2Protein: 8Fiber: 7Added Sugars: 0Total Carbohydrates: 32Sodium: 210

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/egg-roll-in-a-bowl-spanish.pdfNotes: 

• For a lower cost option, use vegetable oil instead of sesame oil.
• For a more balanced meal, serve with 1/2 cup brown rice.

*1 medium sized green cabbage weighs about 2 pounds and yields about 8 cups of shredded cabbage.

https://food.unl.edu/recipes/documents/egg-roll-in-a-bowl_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
• 6 cups shredded cabbage* or coleslaw mix
• 4 cloves garlic, gently rubbed under cold running water, minced
• 1 Tablespoon fresh ginger, gently rubbed under cold running water, minced or 1/4 teaspoon ground ginger
• 1 Tablespoon low-sodium soy sauce
• 1/4 cup green onion, gently rubbed under cold running water, chopped
• 1 Tablespoon sesame oil or vegetable oil

Directions:

1. Wash hands with soap and water.
2. Heat a large skillet over medium heat. Add the ground beef and cook, stirring often to crumble, until cooked through and temperature reaches 160°F on a food thermometer. Drain fat.
3. Add the cabbage, garlic, ginger, and soy sauce to the skillet with the ground beef. Cook for 3-4 minutes or until cabbage has softened.
4. Remove from the heat and top with the green onions and drizzle with oil.
5. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Main Dishes Yield: 4 servings Serving Size: 1/4 of recipeCalories: 330Total Fat: 19Saturated Fat: 7Total Sugars: 4Protein: 30Fiber: 3Added Sugars: 0Total Carbohydrates: 8Sodium: 620