Crunchy Kohlrabi Salad
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:
- Wash hands with soap and water.
- Wash and prepare kohlrabi and apple.
- In a large bowl, combine kohlrabi, apple, dried cranberries, and sunflower seeds.
- To make the dressing, combine vinegar, vegetable oil, maple syrup, mustard, salt and pepper (if desired) in a small bowl until well combined.
- Add dressing to salad and toss.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Roasted Parmesan Rutabaga Fries
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:
- Wash hands with soap and water.
- Preheat oven to 425⁰F. Spray a large baking sheet with non-stick cooking spray. Set aside.
- Cut rutabagas into 1/4-inch thick wedges.
- Place rutabaga wedges in a large bowl. Drizzle with oil and sprinkle with garlic and Italian seasoning. Toss to coat evenly.
- Spread the rutabaga wedges in a single layer on the prepared baking sheet.
- 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.
- Sprinkle with Parmesan cheese and serve immediately.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Oven-Roasted Tomatillo Salsa
*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:
- Wash hands with soap and water.
- Set your oven to broil. Spray a large baking sheet with non-stick cooking spray.
- Remove husks from the tomatillos. Rinse with water and dry with a clean towel or paper towel.
- 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.
- Roast in the oven for 8 minutes, or until the tomatillo and jalapeño skins start to blacken.
- Remove the tray from the oven, and let cool for 10 minutes.
- 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.
- Serve with tortilla chips, tacos, burritos, meat, chicken, or fish.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Spooky Veggies and Dip
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:
- Wash hands with soap and water.
- If using fresh herbs, wash them by gently rubbing them under cold running water. Pat dry with a paper towel, then finely chop.
- 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.
- Scrub vegetables with clean vegetable brush under running water. Slice into desirable shapes.
- To serve, place ranch dip in a small cup for the skeleton's head.
- 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.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Elote Salad (Mexican Street Corn Salad)
Elote, meaning corn in Spanish, is also a name of a popular Mexican street food staple. The main ingredient is cooked corn on the cob, traditionally coated in mayonnaise, rolled in Cotija cheese, and sprinkled with ancho chili powder. Try this modified salad version to experience the delicious flavor combinations.
Nutrition Software Used: ESHA Food ProcessorNotes:
*Three cups of canned or frozen corn can be used instead of fresh corn.
**For a spicier salad, ancho chili powder, chipotle chili powder or cayenne pepper can be used.
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
- 4 ears of corn, scrubbed with clean vegetable brush under running water, cut from the cob*
- 1 jalapeno, gently rubbed under cold running water, seeds removed, diced
- ¼ cup onion, scrubbed with clean vegetable brush under running water, diced
- ¼ cup fresh cilantro, gently rubbed under running water, diced
- ¼ cup non-fat sour cream
- ¼ cup Cotija cheese, crumbled
- 1 Tablespoon lime juice
- ½ teaspoon chili powder**
Directions:
- Wash hands with soap and water.
- n a large skillet, heat oil over high heat. Add corn and cook while occasionally stirring for 5 minutes, or until slightly charred. Transfer to a large bowl and let it cool.
- Add the remaining ingredients to the corn and stir until combined.
- Cover and refrigerate until ready to serve.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Jajic (Middle Eastern Cucumber Salad)
Jajic is a popular cucumber yogurt salad, widely prepared in Middle Eastern countries. It is very similar to yogurt-based salads or dips such as cacik, tzatziki, or raita. It is often served with rice and grilled meat dishes.
Source:
This recipe was created in collaboration with Community Crops and Yazidi Project.
Nutrition Software Used: ESHA Food ProcessorNotes:*To serve the salad as a dip, grate cucumbers instead of chopping.
**Substitute or add more fresh herbs to taste, such as parsley, cilantro, or chives.
Author: Georgia Jones gjones2 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:
- 3-5 Persian cucumbers OR 1 large cucumber, scrubbed with clean vegetable brush under running water, chopped*
- 2 Tablespoons fresh mint, gently rubbed under running water, finely chopped OR 2 teaspoons dried mint
- ¼ cup fresh dill, gently rubbed under running water, finely chopped*
- 1 cup plain non-fat greek yogurt
- 2 garlic cloves, minced
- ½ teaspoon salt (optional)
Directions:
- Wash hands with soap and water.
- Combine all ingredients in a medium sized bowl. Refrigerate until serving.
- Serve chilled with meat and fish dishes, or as a dip with pita bread.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Zalata (Middle Eastern Salad)
Zalata, meaning salad in Assyrian, is a Middle Eastern salad that is typically made with Persian cucumbers, white onion, and fresh herbs. The salad is served as an appetizer or a side dish.
Source:
This recipe was created in collaboration with Community Crops and Yazidi Project.
Nutrition Software Used: ESHA Food ProcessorAuthor: Georgia Jones gjones2 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:
- 2 medium tomatoes, gently rubbed under running water, chopped
- 3-5 Persian cucumbers OR 1 large cucumber, scrubbed with clean vegetable brush under running water, chopped
- ½ onion, scrubbed with clean vegetable brush under running water, chopped
- 2 Tablespoons fresh parsley, gently rubbed under running water, finely chopped
- 2 Tablespoons fresh mint, gently rubbed under running water, finely chopped
- 1 garlic clove, minced
- ⅓ cup fresh lemon juice (1-2 lemons)
- ½ teaspoon salt (optional)
Directions:
- Wash hands with soap and water.
- In a large bowl, combine tomatoes, cucumber, onion, parsley, and mint.
- In a separate small bowl, combine garlic, lemon juice, and salt (if desired).
- Pour lemon juice mixture over vegetables. Mix well.
- Store leftovers in a sealed container in the refrigerator for up to four days.