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Herbs contain Vitamin C, which helps heal cuts and wounds and promotes a strong immune system. They also contain Vitamin K, which helps heal our bodies quickly.

Source:

Nebraska Extension

Notes: 

If desired, leave out the Parmesan cheese. You may need to decrease the olive oil.

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:

• 4 cups fresh basil, gently rubbed under cold running water
• 1/3 cup nuts (walnuts, pine nuts, almonds)
• 3 teaspoons garlic, minced
• 1/2 cup Parmesan cheese
• 1/2 cup olive oil
• Salt and pepper to taste

Directions:

1. Wash hands with soap and water.
2. Pat basil dry with a paper towel after washing. Place the basil and nuts in a food processor or blender. Pulse until combined. Scrape down sides with a spatula or spoon.
3. Add garlic and cheese to basil mixture and pulse until combined. Scrape down sides again with a spatula or spoon.
4. 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.
5. Add salt and pepper, if desired.
6. Store leftovers in a sealed container in the refrigerator, or freeze for up to three months.

Yield: 8 servings Serving Size: 1/8 of recipeCalories: 180Total Fat: 18Saturated Fat: 3Potassium: 2Total Sugars: 0Iron: 6Vitamin D: 0Calcium: 8Protein: 3Fiber: 1Added Sugars: 0Total Carbohydrates: 3Sodium: 115Cholesterol: 5

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 sweet potatoes, scrubbed with clean vegetable brush under running water, peeled and cubed
• 1 fuji apple or other baking apple, scrubbed with clean vegetable brush under running water, chopped
• 1/2 tablespoon vegetable oil
• 1 tablespoon maple syrup

Directions:

1. Wash hands with soap and water.
2. Preheat oven to 450 degrees.
3. Peel sweet potatoes. Cut the sweet potatoes in half lengthwise. Slice into ½ inch thick pieces.
4. Core the apple. Cut into bite-sized chunks.
5. In a 2-quart baking dish, add the sweet potatoes and apple. Drizzle vegetable oil over the mixture stirring to coat. Bake for 10 minutes.
6. Remove from oven and stir. Bake 10 minutes, or until tender. Potatoes are tender when they can be pierced with a fork. If they are still hard, stir and return to oven. Check every 5 minutes until tender.
7. When the potatoes are tender, drizzle with maple syrup and stir.
8. Store in a sealed container in the refrigerator.

Category:  Side Dishes Yield: 4 Servings Serving Size: 1/2 cupCalories: 100Total Fat: 2Saturated Fat: 0Potassium: 8Total Sugars: 11Iron: 0Vitamin D: 0Calcium: 2Protein: 1Fiber: 3Added Sugars: 3Total Carbohydrates: 21Sodium: 20Cholesterol: 0