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Updated: 55 min 35 sec ago

Cheesy Beef Pasta

Mon, 11/02/2020 - 16:42

Source:

Adapted from Foodhero.org (Oregon State Extension)

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/cheesy-beef-pasta-spanish.pdfNotes: 

*If desired, use another meat such as ground turkey or chicken or make without the meat.

https://food.unl.edu/recipes/documents/cheesy-beef-pasta.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 pound lean ground beef*
  • 1 small onion, scrubbed with clean vegetable brush under running water, diced
  • 2 cloves garlic, scrubbed with clean vegetable brush under running water, minced
  • 1 small zucchini, scrubbed with clean vegetable brush under running water, chopped
  • 1 (24 ounce) jar or can tomato-based pasta sauce
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes (optional)
  • 12 ounces whole wheat rotini pasta
  • 1/2 cup (2 ounces) shredded Cheddar cheese
  • 1 1/2 cups (6 ounces) shredded Mozzarella cheese

Directions:

  1. Wash hands with soap and water.
  2. In a large skillet, cook the beef, onion and garlic over medium-high heat until meat is browned and reaches an internal temperature of 160 °F on food thermometer. Drain fat.
  3. Add the pasta sauce, basil, oregano, and red pepper flakes, if desired. Bring to a simmer and cook on medium-low for 15 minutes.
  4. While the beef mixture is simmering, cook the pasta in boiling water according to package directions. Drain the water.
  5. Add cooked pasta to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
  6. 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: 340Total Fat: 11Saturated Fat: 5Total Sugars: 9Protein: 20Fiber: 4Added Sugars: 0Total Carbohydrates: 43Sodium: 520

Pasta Power

Mon, 11/02/2020 - 09:18

Basic Omelet

Fri, 10/30/2020 - 15:23
https://food.unl.edu/recipes/documents/spanish/basic-omelet-spanish_0.pdfhttps://food.unl.edu/recipes/documents/basic.omelet_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:

  • 3 eggs
  • 1 Tablespoon milk or water
  • 1/4 teaspoon salt (optional)
  • black pepper or cayenne pepper, to taste
  • Additional Fillings: vegetables, cheese, ham, turkey (optional)

Directions:

  1. Wash hands with soap and water.
  2. In a small bowl, crack the eggs. Wash hands with soap and water after cracking raw eggs. Beat eggs, milk, salt, and pepper, if desired, with a fork until blended.
  3. Spray a small skillet with non-stick cooking spray. Heat skillet over medium-high heat. Pour in egg mixture.
  4. As the egg mixture starts to cook around the edges, tilt pan and gently push cooked portions to the center to allow uncooked portions to reach the pan's hot surface.
  5. If desired, top eggs with additional ingredients while top is still moist. Fold the omelet in half or roll.
  6. Slide omelet from pan onto plate.
  7. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Breakfast Yield: 2 servings Serving Size: 1/2 of recipeCalories: 110Total Fat: 7Saturated Fat: 2.5Total Sugars: 1Protein: 10Fiber: 0Total Carbohydrates: 1Sodium: 110

Yoga

Wed, 10/28/2020 - 11:52

Drying and Roasting Pumpkin Seeds

Tue, 10/27/2020 - 14:56

Egg Muffins

Wed, 10/21/2020 - 14:36
Nutrition Software Used: Esha Food ProcessorNotes: 

Want to include some grains with your egg muffin? Cut your muffin in half and wrap in a whole-grain tortilla for a portable, grab-and-go breakfast.

https://food.unl.edu/recipes/documents/egg-muffins-handout-food-in-the-field.pdf

Ingredients:

  • 6 eggs
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ¼ cup low fat milk
  • 1 cup shredded cheddar cheese
  • 1 cup broccoli florets, gently rubbed under cold running water

Directions:

  1. Wash hands with soap and water.
  2. Crack eggs into a mixing bowl. Wash hands with soap and water after handling raw eggs.
  3. To the eggs add salt, pepper, and milk. Whisk together.
  4. Add broccoli and cheese. Stir to combine.
  5. Grease muffin tin with cooking spray or preferred method.
  6. Pour egg mixture into a greased muffin tin, 2⁄3 full.
  7. Bake at 375°F for 18-20 minutes until eggs are completely set or reach an internal temperature of 160°F.
  8. Store leftovers in a sealed container in the refrigerator.
Category:  Breakfast Yield: 6-8 muffins Calories: 160Total Fat: 11Saturated Fat: 5Potassium: 4Total Sugars: 0Iron: 6Vitamin D: 6Calcium: 15Protein: 11Fiber: 0Added Sugars: 0Total Carbohydrates: 3Sodium: 600Cholesterol: 205Photo provided by Hannah Guenther

Air Fryer Potato Coins

Wed, 10/21/2020 - 10:07

This basic recipe can easily be adapted to fit your tastes and preferences. Try a variety of seasonings and toppings to find your family favorite!

Nutrition Software Used: Esha Food ProcessorNotes: 

Potatoes can also be prepared in the oven on a baking sheet at 425°F for about 25 minutes or until golden brown.

Newsletter/Program:  Food Fun for Young Children Archive Link: https://food.unl.edu/free-resources/newsletters/food-fun-for-young-children/food...Subscribe Link: https://food.unl.edu/subscribe-food-fun-young-kidsContact Info: Cami WellsTaxonomy Term Description: 

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:

  • 2 medium russet potatoes, scrubbed with clean vegetable brush under running water
  • 2 Tablespoons olive oil
  • Optional seasonings: black pepper, cayenne pepper, garlic powder
  • Optional toppings: shredded cheddar cheese, cooked chopped bacon, chopped green onion, fresh or dried parsley, sour cream

Directions:

  1. Wash hands with soap and water.
  2. Preheat air fryer to 400°F.
  3. Slice potatoes into ¼ inch thick slices.
  4. Drizzle with olive oil and toss lightly with optional seasonings.
  5. Place coins in air fryer basket or rack. Be careful not to overlap or stack coins. Bake for 15 to 20 minutes or until coins are tender and browned.
  6. If adding toppings, arrange cheese, bacon, green onions or parsley on each coin and return to air fryer for 2 to 5 minutes until all ingredients are thoroughly heated and cheese has melted.
  7. Remove potato coins and garnish with sour cream, if desired.
  8. Serve immediately. Store leftovers in a sealed container in the refrigerator.
Category:  Side Dishes Yield: 2 servings Calories: 290Total Fat: 14Saturated Fat: 2Potassium: 20Total Sugars: 1Iron: 10Vitamin D: 0Calcium: 2Protein: 5Fiber: 3Added Sugars: 0Total Carbohydrates: 38Sodium: 10Cholesterol: 0Photo provided by Cami Wells

Supporting Breastfeeding Moms

Thu, 10/08/2020 - 10:02

Tips for Cooking with Children

Tue, 10/06/2020 - 15:10

Holiday Food Safety Quiz

Tue, 10/06/2020 - 14:56

What's on a Food Label Presentation

Mon, 10/05/2020 - 15:09

Traveling with Food

Sun, 10/04/2020 - 14:59

Colorful Taco Salad

Thu, 10/01/2020 - 13:51

Dry edible beans are grown in the panhandle of Nebraska and our state has been a leader in dry bean production for over 80 years. Adding fresh or canned dry beans to our diets can help boost fiber, potassium, and protein.

Nutrition Software Used: ESHA Food ProcessorNotes: 

For more information on dry beans, check out the Nebraska Dry Bean Commission

Ingredients:

  • 1 pound lean ground beef
  • 1 package low-sodium taco seasoning
  • 1 can (15 ounces) black beans
  • 2 cups tortilla chips
  • 8 cups of salad greens, gently rubbed under cool running water
  • ½ cup shredded cheddar cheese
  • ½ cup diced onion, red or white, scrubbed with clean vegetable brush under running water
  • ½ cup chopped tomatoes, gently rubbed under cold running water
  • ¼ cup salsa
  • ¼ cup low-fat ranch or french dressing (optional)

Directions:

  1. Wash hands with soap and water.
  2. Brown 1 pound of lean ground beef over medium heat 8 to 10 minutes in a large nonstick skillet, breaking beef up into small crumbles. Cook until beef is not pink and reaches 165 degrees when measured with a food thermometer. Pour off drippings.
  3. Add taco seasoning and 3/4 cup water. Bring to boil. Reduce heat and simmer 5 minutes stirring occasionally.
  4. Drain black beans and rinse under running water. Let dry before using or pat dry with a papertowel.
  5. Layer in large serving bowl or onto individual plates in the following order: chips, cooked beef, salad greens, black beans, cheese, onion, tomatoes. Top with your favorite salsa and/or salad dressing.
  6. Store leftovers in a sealed container in the refrigerator.
Category:  Main Dishes Yield: 6 servings Calories: 330Total Fat: 13Saturated Fat: 5Potassium: 15Total Sugars: 2Iron: 30Vitamin D: 0Calcium: 10Protein: 27Fiber: 6Added Sugars: 0Total Carbohydrates: 26Sodium: 790Cholesterol: 70Photo provided by Brenda Aufdenkamp

Fall Family Fun

Wed, 09/23/2020 - 15:26

Banana Crackers

Wed, 09/16/2020 - 15:09

Try this easy snack that kids can make on their own!

Nutrition Software Used: ESHA Food ProcessorNewsletter/Program:  Food Fun for Young Children Archive Link: https://food.unl.edu/free-resources/newsletters/food-fun-for-young-children/food...Subscribe Link: https://food.unl.edu/subscribe-food-fun-young-kidsContact Info: Cami WellsTaxonomy Term Description: 

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:

  • 2 graham cracker squares
  • 2 teaspoons peanut butter (or your favorite nut butter)
  • ½ of a banana, gently rubbed under cold running water

Directions:

  1. Wash hands with soap and water.
  2. Spread peanut butter on graham cracker squares.
  3. Peel and slice banana.
  4. Arrange banana slices on top of peanut butter. Enjoy!
Category:  Snacks Yield: 1 serving Calories: 130Total Fat: 6Saturated Fat: 1Potassium: 6Total Sugars: 9Iron: 0Vitamin D: 0Calcium: 0Protein: 3Fiber: 2Added Sugars: 2Total Carbohydrates: 19Sodium: 65Cholesterol: 0Photo provided by Cami Wells

Cracking the Date Code on Egg Cartons

Tue, 09/15/2020 - 14:14

Silly Sandwiches

Tue, 09/08/2020 - 10:35
Newsletter/Program:  Food Fun for Young Children Archive Link: https://food.unl.edu/free-resources/newsletters/food-fun-for-young-children/food...Subscribe Link: https://food.unl.edu/subscribe-food-fun-young-kidsContact Info: Cami WellsTaxonomy Term Description: 

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:

  • 1 whole wheat English muffin, 1 whole wheat bagel or 2 slices of whole wheat bread
  • 2 teaspoons ranch style dressing
  • ¼ cup shredded cheese or one slice of cheese
  • ½ cup grated or chopped vegetables such as red, yellow or green pepper, peas, beans, broccoli, celery, carrots, olives, tomatoes, summer squash ....

Directions:

  1. Wash hands with soap and water. Split the English muffin in half. Place each half on a plate.
  2. Spread 1 teaspoon ranch dressing on each half.
  3. Top each muffin slice with half of the cheese.
  4. Arrange vegetables on top to create a silly face.
Category:  Main Dishes Snacks Serving Size: 1/2 of an English muffinCalories: 155Total Fat: 8Saturated Fat: 3.2Protein: 6.5Fiber: 2.6Total Carbohydrates: 15Sodium: 265Cholesterol: 15Photo provided by Cami Wells

How to Use Fresh Vegetables and Fruits

Fri, 09/04/2020 - 16:22

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