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Source:

Adapted from: Favorite Recipes for Family Meals, Washington State University Extension and MyPlate Kitchen.

Nutrition Software Used: ESHA Food Processor

Ingredients:

• 3 eggs
• 1 cup sugar
• ¼ cup vegetable oil
• 2 cups zucchini, grated
• 1 teaspoon vanilla
• 1 ½ cups whole wheat or whole white wheat flour
• 1 ½ cups all-pupose flour
• 1 teaspoon salt
• 2 teaspoons baking soda
• 2 teaspoons cinnamon
• ½ teaspoon baking powder
• ½ cup raisins (optional)
• ½ cup chopped walnuts (optional)

Directions:

1. Wash hands with soap and water. Preheat oven to 325 °F.
2. Coat a 9 X 5 inch loaf pan with cooking spray.
3. Crack eggs into a large mixing bowl. Wash hands with soap and water after handling raw eggs.
4. To the eggs, add sugar, oil, zucchini and vanilla. Mix well.
5. In a separate bowl, measure dry ingredients and stir to combine. Add nuts and raisins, if desired.
6. Add dry ingredients to the egg mixture. Stir just until all ingredients are moistened.
7. Spoon into loaf pan. Bake at 325 degrees F for 50 minutes. Test for doneness by inserting a toothpick in the center. It should come out dry. Careful not to overbake.
8. Allow loaf to cool 5 to 10 minutes before turning out onto a cooling rack.
9. Serve warm or allow to cool before slicing.
10. Store in a covered container or freeze.

Category:  Breads and Rolls Yield: 16 servings Calories: 170Total Fat: 4.5Saturated Fat: 1Potassium: 2Total Sugars: 13Iron: 6Vitamin D: 0Calcium: 2Protein: 4Fiber: 2Added Sugars: 13Total Carbohydrates: 31Sodium: 330Cholesterol: 35Photo provided by Cami Wells.

This fresh salad is a Native American Staple. The recipe highlights the three sisters: corn, beans, and squash, which were some of the first domesticated crops used by Native Americans to sustain their long-term survival. 

Source:

This recipe is adapted from Get Fresh! Program. 

Notes: 

*May substitute a red or yellow bell pepper.

https://food.unl.edu/recipes/documents/three-sisters-salad-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:

• ¼ cup sugar
• ¼ cup white vinegar
• 2 Tablespoons olive oil
• 2 (15 ounce) cans black beans, low sodium, drained and rinsed
• 2 (15 ounce) cans corn, low sodium, drained and rinsed
• 1 cup zucchini, scrubbed under running water, chopped
• 1 cup yellow squash, scrubbed under running water, chopped
• ½ cup onion, scrubbed under running water, chopped
• ½ cup green bell pepper, scrubbed under running water, chopped*

Directions:

1. Wash hands with soap and water.
2. In a small saucepan, mix sugar, vinegar, olive oil, and celery seed over medium heat. Heat until simmering, not boiling. Remove from heat and let cool.
3. In a large bowl, mix beans, corn, zucchini, squash, onion, and bell pepper.
4. Pour cooled dressing mixture over vegetables and toss. Chill in the refrigerator until ready to serve.
5. Serve cold.
6. Store leftovers in a sealed container in the refrigerator for up to four days

Category:  Side Dishes Yield: 18 servings Serving Size: 1/18 of recipeCalories: 80Total Fat: 2Saturated Fat: 0Potassium: 4Total Sugars: 5Iron: 6Vitamin D: 0Calcium: 2Protein: 2Fiber: 2Added Sugars: 3Total Carbohydrates: 14Sodium: 40Cholesterol: 0Photo by Marusa Cernjul

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:

• ½ cup 100% pineapple juice
• ½ cup 100% orange juice
• ½ cup non-fat milk
• ½ teaspoon vanilla
• ½ glass of crushed ice

Directions:

1. Wash hands with soap and water.
2. Combine juices, milk and vanilla in a jar or container with a tight-fitting lid.
3. Tighten the lid and shake the jar until all ingredients are mixed.
4. Pour over a glass of crushed ice.

Category:  Beverages Yield: 1 serving Calories: 170Total Fat: 0Saturated Fat: 0Potassium: 15Total Sugars: 29Iron: 6Vitamin D: 6Calcium: 15Protein: 5Fiber: 1Added Sugars: 0Total Carbohydrates: 37Sodium: 55Cholesterol: 5Photo provided by Cami Wells.

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:

• ½ cup non-fat milk
• 6 ounces non-fat plain or vanilla yogurt
• 2 Tablespoons dark chocolate chips
• 1 cup frozen dark cherries

Directions:

1. Wash hands with soap and water.
2. Place milk, yogurt, chocolate chips and frozen cherries in a blender or food processor.
3. Blend until smooth.
4. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Beverages Yield: 2 servings Calories: 180Total Fat: 5Saturated Fat: 3.5Potassium: 8Total Sugars: 24Iron: 6Vitamin D: 10Calcium: 20Protein: 8Fiber: 3Added Sugars: 5Total Carbohydrates: 29Sodium: 60Cholesterol: 5Photo provided by Cami Wells

Source:

This recipe is adapted from The Sioux Chef's Indigenous Kitchen cookbook.

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/maple-roasted-vegetables-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:

• Nonstick cooking spray
• 1 medium butternut (or acorn) squash, scrubbed under running water, peeled, seeded, and cut into ½- inch chunks
• 1 medium sweet potato, scrubbed under running water, cut into ½-inch chunks
• 2 cups turnips, scrubbed under running water, cut into ½-inch chunks
• 2 Tablespoons olive oi
• Pinch of salt (optional)
• 1 Tablespoon fresh sage, gently rubbed under rubbing water, chopped OR 1 teaspoon dried sage
• 2 Tablespoons maple syrup
• 2 Tablespoons vinegar (apple cider, red wine, or distilled white wine vinegar)
• 1 teaspoon mustard

Directions:

1. Wash hands with soap and water.
2. Spray a large baking sheet with nonstick cooking spray. Set aside.
3. Preheat oven to 425°F. In a large bowl, combine squash, sweet potato, and turnips. Add olive oil and stir to coat the vegetables. Spread onto prepared baking sheet so that they are not touching and sprinkle with a little salt, if desired, and fresh sage.
4. Roast vegetables in the oven for 25 to 35 minutes, or until vegetables are tender and begin to brown. Stir every 10 minutes so the vegetables cook evenly.
5. In a small bowl, mix the maple syrup, vinegar, and mustard. Use a spoon to drizzle mixture over the roasted vegetables. Return to the oven and roast another 7 to 10 minutes. Remove and serve warm.
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: 130Total Fat: 5Saturated Fat: 0.5Potassium: 8Total Sugars: 10Iron: 6Vitamin D: 0Calcium: 4Protein: 2Fiber: 4Added Sugars: 4Total Carbohydrates: 20Sodium: 75Cholesterol: 0Photo by Brooke Andrew

Snacking can be an important part of a healthy diet. Plan and choose snacks that are full of good things our bodies need instead of snacks that are full of extra calories, sugar, and fat.

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/gameday-buffalo-chicken-dip-nep-spanish.pdfNotes: 

*Canned tuna or cooked, shredded chicken can be substituted for canned chicken. 
**Nonfat or low-fat sour cream can be substituted for Greek yogurt.

https://food.unl.edu/recipes/documents/gameday-buffalo-chicken-dip-nep_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 (12.5 ounce) can chicken, drained*
• 1 (15 ounce) can corn, low sodium, drained
• 1/2 cup celery, scrubbed with clean vegetable brush under running water, diced
• 1/4 cup green onion, gently rubbed under cold running water, diced
• 1 cup plain nonfat Greek yogurt**
• 1/3 cup low-fat mayo
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 cup low-fat Cheddar cheese, shredded
• 1/4 cup hot pepper sauce (optional)

Directions:

1. Wash hands with soap and water.
2. In a medium bowl, combine all the ingredients. Cover and refrigerate until ready to serve.
3. Serve with fresh vegetables or whole wheat crackers.
4. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Appetizers Snacks Yield: 11 servings Serving Size: 1/4 cupCalories: 70Total Fat: 2Saturated Fat: 0Potassium: 2Total Sugars: 2Iron: 0Vitamin D: 0Calcium: 4Protein: 9Fiber: 1Added Sugars: 0Total Carbohydrates: 6Sodium: 200Cholesterol: 15Photo by Marusa Cernjul

Shakshuka, which essentially means “all mixed up”  is a very popular one-pot dish in Middle Eastern Countries, North Africa, and the Mediterranean. Eaten for breakfast, lunch, or dinner, the history of Shakshuka remains a mystery.

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/shakshuka-with-toast-nep-spanish.pdfNotes: 

*Four fresh tomatoes can be used in place of canned. Cook for additional 5 minutes or until all liquid is reduced.

 

https://food.unl.edu/recipes/documents/shakshuka-with-toast-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:

• 1 Tablespoon vegetable oil
• 1 medium onion, scrubbed with clean vegetable brush under running water, diced
• 1 garlic clove, minced, or 1/4 teaspoon garlic powder
• 1 red bell pepper, scrubbed with clean vegetable brush under running water, diced
• 1 (15 ounce) can diced or crushed tomatoes, no salt added*
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• 4 eggs
• 1/4 cup fresh parsley, gently rubbed under cold running water, chopped or 1 Tablespoon dried parsley (optional)
• 4 slices whole wheat bread, toasted

Directions:

1. Wash hands with soap and water.
2. In a large skillet, heat oil over medium heat. Add onion, garlic, and bell pepper. Sauté until tender, about five minutes.
3. Add tomatoes, cumin, paprika, pepper, and salt. Simmer until the liquid is reduced, about 5-10 minutes.
4. Use the back of a spoon to create four wells for the eggs. Crack an egg into each well, cover, and gently simmer for 5-8 minutes until eggs are set. Wash your hands with soap and water after cracking raw eggs.
5. Garnish with fresh parsley, if desired, and serve with whole wheat toast.
6. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Breakfast Main Dishes Yield: 4 servings Serving Size: 1/4 of recipeCalories: 250Total Fat: 9Saturated Fat: 2Potassium: 10Total Sugars: 9Iron: 15Vitamin D: 6Calcium: 8Protein: 7Fiber: 3Added Sugars: 0Total Carbohydrates: 31Sodium: 360Cholesterol: 165Vitamin A: 0Vitamin C: 0Photo by Marusa Cernjul