Kale and Garlic Scape Pesto
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 kale leaves, gently rubbed under cold running water, stems removed and chopped
- 1 cup fresh basil, gently rubbed under cold running water
- ½ cup garlic scapes (about 5 scapes), gently rubbed under cold running water, chopped
- ½ cup nuts (walnuts, pine nuts, almonds)
- ⅓ cup Parmesan cheese
- ⅓ cup olive oil
- Salt and pepper to taste
Directions:
- Wash hands with soap and water.
- Place the kale, basil, garlic scapes, nuts, and cheese in a food processor or blender. Pulse until combined. Scrape down the sides with a spatula or spoon.
- While the food processor is running, slowly add half of the olive oil. Stop the food processor and scrape down sides again. Start the food processor and add remaining oil.
- Add salt and pepper, if desired.
- Use as a sauce for pasta dishes, add to sandwiches, or spread on crackers or toast.
- Store leftovers in a sealed container in the refrigerator for up to seven days, or freeze for up to three months.
Easy Refrigerator Pickled Beets
Beets contain vitamin C, which helps heal cuts and wounds. It is a good source of fiber, which helps to maintain bowel function. Beets also contain folate, which is important for red blood cell production, disease prevention, and prevention of neural tube defects (birth defects).
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:
- ½ cup apple cider vinegar
- ½ cup water
- ¼ cup sugar
- ¼ teaspoon salt
- 1 cinnamon stick
- ½ teaspoon whole cloves
- 2 cups sliced, cooked beets OR one 16-ounce can sliced beets, drained
Directions:
- Wash hands with soap and water.
- In a medium saucepan, combine vinegar, water, sugar, salt, cinnamon, and cloves. Bring to a boil.
- Add sliced beets and simmer for 3 minutes.
- Carefully transfer beets and liquid to a clean canning jar or a glass container with a tight-fitting lid. Discard the cinnamon stick. Let sit uncovered at room temperature to cool, for about one hour.
- Close the jar tightly and transfer to the refrigerator. Refrigerate overnight before serving.
- Drain before serving. Serve on a sandwich, wrap, salad, charcuterie board, or as a side dish.
- Store leftovers in a sealed glass jar or container in the refrigerator for up to four weeks.
Strawberry Milk
Adults should aim for 3 servings from the dairy group each day. Try to choose low-fat or fat-free dairy foods, such as 1% or skim milk and low-fat or fat free cheese and yogurt.
Nutrition Software Used: ESHA Food ProcessorNotes:*Other types of fruits can be used, such as raspberries, blueberries, or peaches.
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:
- 1½ cups fat-free milk
- ½ cup strawberries (fresh or frozen, thawed), gently rub fresh strawberries under cold running water, chopped*
- ½ Tablespoon sugar
- ½ teaspoon vanilla extract
Directions:
- Wash hands with soap and water.
- Combine all ingredients in a blender.
- Blend until smooth. Enjoy!
- Store leftovers in a sealed container in the refrigerator for up to four days. Notes:
Chicken Alfredo Pasta
Keep raw meat, poultry, eggs, and fish separate from cooked and ready-to-eat foods. Do not wash or rinse raw meat or poultry.
Source:
This recipe is provided by Iowa State University Extension and Outreach. For more resources like this, visit the Spend Smart. Eat Smart. website at ”http://spendsmart.extension.iastate.edu”. Spend Smart. Eat Smart. is a registered trademark of Iowa State University.
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 chicken, skinless and boneless
- 1 Tablespoon vegetable oil
- 2 ½ cups whole wheat penne or rotini pasta
- 3 cups broccoli florets, gently rubbed under cold running water OR 3 cups frozen chopped broccoli
- 1 cup low-fat milk
- 8 ounces low-fat cream cheese, cubed
- ½ cup Parmesan cheese, grated
- ½ teaspoon garlic powder
- ¼ teaspoon pepper
Directions:
- Wash hands with soap and water.
- Remove visible fat from chicken and cut into bite-sized pieces. Wash hands with soap and water after handling uncooked chicken.
- Heat oil in a large skillet over medium heat. Add chicken cubes and cook for 7 to 9 minutes, while stirring occasionally, until chicken reaches 165°F when measured with a food thermometer. Set aside and cover to keep warm.
- Cook pasta according to package directions. Add fresh or frozen broccoli during the last 3 minutes of cooking.
- Drain the water from the pasta and broccoli. Return food to the pot and return to the stove over low heat.
- Add the milk and cream cheese. Stir the mixture constantly until smooth.
- Add the Parmesan cheese, garlic powder, pepper, and cooked chicken. Stir to combine.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Mushroom Salsa
While eaten as a vegetable, mushrooms are fungi. Their unique nutrient composition provides B vitamins similar to that of grains, beans and meats.
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 mushrooms, gently rubbed under cold running water, diced
- ¼ cup onion, scrubbed with clean vegetable brush under running water, diced
- 1 jalapeño, gently rubbed under cold running water, seeded, diced
- ¼ cup fresh cilantro, gently rubbed under cold running water, chopped
- 1 garlic clove, minced OR ¼ teaspoon garlic powder
- 2 Tablespoons lime juice
- ½ Tablespoon vegetable oil
- ¼ teaspoon ground cumin
- ¼ teaspoon salt (optional)
Directions:
- Wash hands with soap and water.
- In a medium bowl, combine all the ingredients. Mix gently.
- Chill in the refrigerator for at least 30 minutes before serving.
- Serve as a topping or a side dish with tacos, quesadillas, grilled meats, or as a dip with tortilla chips.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Curried Rice Salad
This quick and easy rice dish provides four out of the five MyPlate food groups. Consider adding more protein, such as cooked chicken or chickpeas.
Nutrition Software Used: ESHA Food ProcessorNotes:*If using leftover rice to make the recipe, use 2½ cups of cooked rice. Other types of rice or grains can be used, such as quinoa, farro, wild rice, etc.
**Add 1 cup cooked diced chicken or chickpeas in step 3, if desired.
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 brown rice, uncooked*
- 1 cup radishes, scrubbed with clean vegetable brush under running water, diced
- ½ cup red onion, scrubbed with clean vegetable brush under running water, diced
- ½ cup chopped nuts or seeds (almonds, walnuts, sunflower seeds, etc.)
- ½ cup raisins
- ½ cup fresh parsley, gently rubbed under cold running water, chopped
- 3 Tablespoons vegetable oil
- 3 Tablespoons vinegar (apple cider, red wine, or white wine vinegar)
- 1 Tablespoon sugar
- 1 Tablespoon curry powder
- ¼ teaspoon pepper
- ½ teaspoon salt (optional)
- 1 cup diced, cooked chicken or cooked chickpeas (optional)**
Directions:
- Wash hands with soap and water.
- Cook rice according to package directions. Set aside to cool.
- In a large bowl, combine rice, radishes, onion, nuts, raisins, and fresh parsley.
- To make the dressing, combine vegetable oil, vinegar, sugar, curry powder, pepper, and salt (if desired) in a small bowl until well combined.
- Add the dressing to salad and toss to combine.
- Serve warm or cold, as a main dish, or as a side.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Asian Cabbage Slaw
This slaw pairs perfectly with the Slow-Cooker Korean Beef Tacos.
Ingredients:
- 3 cups purple cabbage, scrubbed with clean vegetable brush under running water, shredded
- 1 cup carrots, scrubbed with clean vegetable brush under running water, grated
- 2 green onions, gently rubbed under cold running water, finely chopped
- ¼ cup cilantro, gently rubbed under cold running water, chopped
- 2 Tablespoons lime juice
- ½ Tablespoon low-sodium soy sauce
- ½ teaspoon sesame oil
- ½ Tablespoon sesame seeds
- ¼ teaspoons salt (optional)
Directions:
- Wash hands with soap and water.
- In a large bowl, combine all the ingredients.
- Cover and refrigerate until ready to serve.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Slow Cooker Korean Beef Tacos
Get the Asian Cabbage Slaw Recipe here.
Ingredients:
- 3 pounds beef chuck roast or 7-bone roast, trimmed
- ⅓ cup brown sugar
- ½ cup low-sodium soy sauce
- 10 garlic cloves, minced
- ½ cup low-sodium beef broth
- 2 Tablespoons fresh ginger root, gently rubbed under cold running water, grated
- 2 Tablespoons lime juice
- 2 teaspoons sesame oil
- 12 small flour or corn tortillas
- ½ cup low-fat sour cream
- 2 teaspoons Sriracha sauce
- ¼ cup cilantro, gently rubbed under cold running water, chopped (optional)
- 2 avocados, gently rubbed under cold running water, sliced (optional)
- 2 limes, sliced (optional)
- Asian Cabbage Slaw (recipe linked in the notes)
Directions:
- Wash hands with soap and water.
- Place beef in the slow cooker. Wash hands after handling uncooked meat.
- In a medium bowl whisk together the brown sugar, soy sauce, garlic, beef broth, ginger, lime juice, and sesame oil. Pour the mixture over the beef.
- Cover and cook on low for 10-12 hours, until tender.
- In a separate small bowl, prepare spicy sour cream by stirring together the ½ cup sour cream with the 2 teaspoons of Sriracha sauce. Refrigerate until needed.
- Remove beef from the pot and shred or chop. Add ½ cup of liquid to the beef and combine.
- Toast tortillas if desired. Top with shredded beef, cabbage slaw (recipe linked in the notes below) and spicy sour cream.
- Top with cilantro, avocado slice, and squeeze some lime juice over the top, if desired.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Pan Seared T-Bone Steak with Chimichurri Sauce
To make this recipe using an air-fryer, follow this recipe.
Ingredients:
- ½ cup of firmly packed fresh parsley, gently rubbed under cold running water, finely chopped
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- 1 ½ Tablespoons vegetable oil
- 1 Tablespoon red wine or apple cider vinegar
- ¼ teaspoon pepper (optional)
- ¼ teaspoon red pepper flakes (optional)
- 1 pound beef T-Bone Steak
- ½ teaspoon salt
- ¼ teaspoon pepper
Directions:
- Wash hands with soap and water.
- To make the chimichurri sauce, 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. Refrigerate until using.
- Pat the steak dry with a paper towel. Season with salt and pepper on both sides.
- Preheat cast iron skillet over medium-high heat. Add the steak and cook for 7 minutes.
- Flip the steak and cook for another 4 minutes until the meat reaches an internal temperature of 145°F on a food thermometer.
- Transfer the steak to a cutting board and cover loosely with foil. Let rest for 5-10 minutes before slicing.
- Serve topped with chimichurri sauce.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Air Fryer T-Bone Steak with Chimichurri Sauce
To make this recipe using a cast iron skillet, follow this recipe.
Ingredients:
- ½ cup of firmly packed fresh parsley, gently rubbed under cold running water, finely chopped
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- 1½ Tablespoons vegetable oil
- 1 Tablespoon red wine or apple cider vinegar
- ¼ teaspoon pepper (optional)
- ¼ teaspoon red pepper flakes (optional)
- 1 pound beef T-Bone Steak
- ½ teaspoon salt
- ¼ teaspoon pepper
Directions:
- Wash hands with soap and water.
- To make the chimichurri sauce, 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. Refrigerate until using.
- Pat the steak dry with a paper towel. Season with salt and pepper on both sides.
- Set the air fryer to 400°F and preheat for 5 minutes.
- Place the steak in an air fryer basket and cook for 6 minutes. Flip the steak and cook for another 4 minutes, or until the meat reaches an internal temperature of 145°F on a food thermometer.
- Transfer the steak to a cutting board and cover loosely with foil. Let rest for 5-10 minutes before slicing.
- Serve topped with chimichurri sauce.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Asian Peanut Beef and Pasta
Ingredients:
- 8 ounces of uncooked spaghetti
- 1 ½ Tablespoons vegetable oil
- 1 pound beef Top Round Steak, trimmed and cut into ⅛-inch thick strips
- ¼ cup low-sodium soy sauce
- ½ cup water
- 1 Tablespoon vinegar (apple cider, rice, or rice wine vinegar)
- 2 teaspoons sugar
- ½ teaspoon ground ginger
- ½ teaspoon garlic powder
- 2 Tablespoons creamy peanut butter
- ½ teaspoon crushed red pepper (optional)
- 1 cup cucumber, scrubbed with clean vegetable brush under running water, seeded and diced
- ½ cup green onions, gently rubbed under cold running water, finely chopped
- ¼ cup peanuts, crushed
Directions:
- Wash hands with soap and water.
- Cook pasta according to package directions. Set aside.
- In a large nonstick skillet or wok, 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 160 °F on a food thermometer. Set aside and keep warm.
- Return the skillet to medium heat. Add soy sauce, water, vinegar, ginger, garlic, peanut butter, and red pepper, if desired. Cook while stirring frequently, for 2-3 minutes or until thick and bubbly.
- Add cooked noodles, beef, and cucumbers and toss to coat. Serve immediately.
- Serve sprinkled with green onions and crushed peanuts.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Multi-Cooker Beef Stroganoff
Ingredients:
- 2 ½ Tablespoons oil
- 1 ½ pounds beef Top Round Steak, trimmed and cut into ¼-inch thick strips
- 1 pound fresh mushrooms, gently rubbed under cold running water, sliced
- 1 cup onion, scrubbed with clean vegetable brush under running water, finely chopped
- 3 garlic cloves, minced
- 1 cup low-sodium beef broth
- 1 Tablespoon Worcestershire sauce
- 1 teaspoon Dijon mustard
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 Tablespoon cornstarch
- 2 Tablespoons cold water
- 1 ½ cups low-fat sour cream
- ¼ cup fresh parsley, gently rubbed under cold running water, chopped (optional)
Directions:
- Wash hands with soap and water.
- Using the sauté function on your multi-cooker, heat 1 tablespoon of oil. Add half the steak pieces to the pot and brown on all sides, about 3 minutes. Remove from the pot and repeat with the remaining pieces. Remove from the pot and keep warm.
- Wash hands after handling uncooked meat.
- Add 1 tablespoon of oil to the pot. Add the mushrooms and cook for 5 minutes, or until golden, stirring occasionally to prevent them from burning. Add 1 tablespoon of water if the mushrooms begin to stick. Remove from pot and set aside.
- Add the remaining ½ tablespoon of oil to the pot. Add chopped onion and cook stirring occasionally, for 5 minutes until softened.
- Add garlic and sauté for another minute.
- Pour in beef broth, Worcestershire sauce, mustard, salt, and pepper, and stir until combined. Add the browned beef pieces and stir.
- Place lid on multi-cooker and lock according to manufacturer’s instructions. Make sure the valve is set to sealing position.
- Cook on high pressure for 18 minutes followed by a 15-minute natural release, then a quick release. Once pin drops, remove lid.
- In a small mixing bowl, combine cornstarch and cold water until smooth. Add slurry to the pot.
- Select the sauté function and bring the gravy to a boil, stirring constantly until it thickens.
- Add the sour cream and mushrooms and stir until smooth.
- Serve with egg noodles, polenta, rice, zucchini noodles, or spaghetti squash. Top with fresh parsley, if desired.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Pepper Steak Sandwich
Ingredients:
- 1 pound beef Top Round Steak, trimmed and cut into ⅛-inch thick strips
- ⅓ cup low-fat Italian dressing
- 1 Tablespoon vegetable oil
- 1 large bell pepper, scrubbed with clean vegetable brush under running water, sliced into ⅛-inch thick slices
- ½ medium onion, scrubbed with clean vegetable brush under running water, cut into ⅛-inch thick slices
- Salt and pepper to taste (optional)
- 6 Hoagie buns or French rolls
- 6 slices of low-fat cheese
Directions:
- Wash hands with soap and water.
- In a medium bowl, combine sliced beef and Italian dressing. Wash hands after handling uncooked meat.
- Cover and marinate in the refrigerator for 30 minutes to 2 hours.
- Remove beef from marinade; discard marinade.
- 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 160 °F on a food thermometer. Set aside and keep warm.
- Return the skillet to medium heat. Add peppers and onion. Stir-fry for 5-6 minutes or until vegetables are crisp-tender.
- Return beef and juices to skillet. Cook and stir for 1-2 minutes or until heated through. Season with salt and pepper, if desired.
- Toast the buns, and top with cooked steak and vegetables. Top with a slice of cheese.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Vegetable Biryani
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 made with basmati rice, spices, nuts, and a variety of meats or vegetables.
Source:
This recipe was created in collaboration with Community Crops and Yazidi Project.
Nutrition Software Used: ESHA Food ProcessorNotes:*Baharat is a widely used spice blend in Middle Eastern cuisine. It includes black pepper, cumin seeds, coriander seeds, cardamom, cinnamon, paprika, and cloves. Make your own blend by following this recipe.
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 Tablespoons olive or vegetable oil (divided)
- 1 cup carrots, scrubbed with clean vegetable brush under running water, peeled and diced
- 1 cup baking potatoes, scrubbed with clean vegetable brush under running water, peeled and diced (about 2 small potatoes)
- ½ cup peanuts, unsalted
- ½ cup chopped almonds
- ½ cup raisins
- 1 cup basmati rice, uncooked
- 1 cup vermicelli noodles, uncooked
- 1 cup frozen peas, thawed
- 2 Tablespoons Baharat spices*
- 1 teaspoon salt (optional)
- 2 cups water
- 4 hard-boiled eggs, quartered (optional)
Directions:
- Wash hands with soap and water.
- Heat 1 tablespoon of oil in a large skillet over medium heat. Add carrots and potatoes and sauté for 10 min, or until soft. Move sautéed vegetables into a large bowl.
- Return the skillet to medium heat and toast the peanuts, almonds, and raisins for 5 minutes. Stir constantly to prevent them from burning. Remove from skillet and add to the large bowl with sautéed vegetables.
- Return the skillet to medium heat and add 1 tablespoon of oil. Add rice and vermicelli noodles and sauté for 5 minutes, or until toasted and lightly brown.
- Add the vegetable and nut mixture, raisins, peas, Baharat spices, and salt (if desired) to the rice mixture and mix to combine. Add water and reduce heat to medium-low. Cook covered for 20 minutes, or until the rice is tender.
- Serve with quartered hard-boiled eggs, if desired.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Curried Lentil Soup
Source:
This recipe was created in collaboration with Community Crops and Yazidi Project.
Nutrition Software Used: ESHA Food ProcessorNotes:*Any type of lentil can be used in this recipe.
**Other types of thin noodles can be used, such as spaghetti.
https://food.unl.edu/recipes/documents/curried-lentil-soup-nep_1.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 Tablespoons olive oil, divided
- 1 cups dry lentils* (rinsed)
- 5 cups water
- ¼ cup onion, scrubbed with clean vegetable brush under running water, chopped
- ½ cup carrots, scrubbed with clean vegetable brush under running water, chopped
- 1 garlic clove, gently rubbed under cold running water, minced
- ¼ cup uncooked vermicelli noodles**
- ½ teaspoon curry powder
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- ¼ cup fresh parsley, gently rubbed under cold running water, chopped (optional)
- 1 lemon, sliced (optional)
- 1 jalapeño, scrubbed with clean vegetable brush under running water, sliced (optional)
Directions:
- Wash hands with soap and water.
- In a medium sized saucepan, heat 1 tablespoon of oil over medium heat. Add lentils and sauté for 3 minutes. Stir constantly to prevent burning.
- Add water to sauteed lentils. Bring to a boil and cook for 10 minutes while stirring occasionally. Set aside to cool slightly.
- In a medium skillet, heat 1 tablespoon oil over medium heat. Add onions, carrots, and garlic, and sauté for 5 minutes, or until tender.
- Carefully transfer the lentil mixture into a food processor or blender. Process until smooth. Be careful, it could be hot.
- Place processed lentils back into the saucepan and add the sautéed onion, garlic, carrot, vermicelli noodles, curry, salt, and pepper and stir to combine.
- Bring to a boil, then reduce the heat and simmer for 10-15 minutes, or until noodles are tender. Add more water to reach the desired consistency.
- Garnish with parsley and serve with lemon and jalapeño slices, if desired.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Quick Pickled Daikon Radish and Carrots
Quick pickling is a method of pickling vegetables by soaking them in a vinegar-based solution for a short period of time, usually overnight. Quick pickles are also called refrigerator pickles because they must be stored in the refrigerator and eaten within four weeks, as opposed to canned or fermented vegetables which are processed to make them shelf stable.
Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/quick-pickled-daikon-and-carrots-nep_1.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 daikon radish, scrubbed with clean vegetable brush under running water, peeled and julienned
- 1 cup carrots, scrubbed with clean vegetable brush under running water, peeled and julienned
- ½ cup apple cider vinegar
- ½ cup water
- 2 Tablespoons sugar
- ½ teaspoon salt
Directions:
- Wash hands with soap and water.
- Pack julienned radish and carrots in clean canning jars or a glass container with a tight-fitting lid.
- In a medium saucepan, combine vinegar, water, sugar, and salt. Bring to a boil.
- Carefully pour the liquid into the jars, completely covering the vegetables. Let sit uncovered at room temperature to cool, for about one hour.
- Close jars tightly and transfer to the refrigerator. Refrigerate overnight before serving.
- Drain before serving. Serve with sandwiches, rice bowls, wraps, or tacos.
- Store leftovers in a sealed jar or container in the refrigerator for up to four weeks.
Old-Fashioned Bread Pudding
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 ProcessorIngredients:
- 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:
- Wash hands with soap and water. Preheat oven to 350 °F. Spray a 8x8 baking dish with non-stick cooking spray. Set aside.
- Spread one side of bread with margarine or butter. Sprinkle with cinnamon. Cut bread into 1-inch cubes.
- In a medium-sized bowl, combine bread cubes, sugar, and raisins.
- 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.
- Pour liquid over bread mixture; lightly mix. Transfer mixture to prepared baking dish.
- 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.
- Serve warm or cold. Top with vanilla yogurt if desired. Refrigerate leftovers within 2 hours.
- Store leftovers in a sealed container in the refrigerator for up to four days.