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Notes: 

This recipe was created in collaboration with Community Crops and Yazidi Project. 

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 Tablespoons vegetable oil
• 1 onion, scrubbed with clean vegetable brush under running water, chopped
• 1 eggplant, scrubbed with clean vegetable brush under running water, chopped
• ½ teaspoon salt (optional)
• 8 okra, gently rubbed under cold running water, chopped
• 2 garlic cloves, minced

Directions:

1. Wash hands with soap and water.
2. In a large skillet, heat oil over medium heat. Add onion, eggplant, and salt, if desired. Cover and cook for 5 minutes.
3. Add okra and garlic. Cook while occasionally stirring for another 10 minutes, or until vegetables are tender.
4. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Side Dishes Yield: 8 servings Serving Size: 1/2 cupCalories: 80Total Fat: 5Saturated Fat: 0.5Potassium: 4Total Sugars: 3Iron: 0Vitamin D: 0Calcium: 2Protein: 1Fiber: 3Added Sugars: 0Total Carbohydrates: 7Sodium: 0Cholesterol: 0Photo by Marusa Jonas

Dairy foods like milk, cheese, and yogurt are rich in calcium, protein, and vitamins to help build strong bones and teeth. Calcium keeps your nerves, heart, and muscles healthy, and may help regulate your blood pressure. Serve this low-fat dip with your favorite raw vegetables. 

Nutrition Software Used: ESHA Food ProcessorAuthor:  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:

• 1 cup plain non-fat yogurt
• 1 cup non-fat sour cream
• ¼ teaspoon garlic powder
• ½ teaspoon onion powder
• 1 teaspoon dried parsley OR 1 Tablespoon fresh parsley
• 1 teaspoon dried dill OR 1 Tablespoon fresh dill
• ¼ teaspoon pepper

Directions:

1. Wash hands with soap and water.
2. If using fresh herbs, wash them by gently rubbing them under cold running water. Pat dry with a paper towel, then finely chop.
3. In a medium bowl, combine all the ingredients.
4. Cover and refrigerate until ready to serve.
5. Serve with fresh vegetables.
6. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Appetizers Yield: 16 Calories: 30Total Fat: 1Saturated Fat: 0.5Potassium: 0Total Sugars: 2Iron: 0Vitamin D: 0Calcium: 4Protein: 2Fiber: 0Added Sugars: 0Total Carbohydrates: 3Sodium: 25Cholesterol: 5Photo by Marusa Jonas

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:

• Nonstick cooking spray
• 1 pound potatoes, scrubbed with clean vegetable brush under running water, cut into wedges
• 2 garlic cloves, minced
• 1 teaspoon Italian seasoning
• 1 Tablespoon Parmesan cheese, grated

Directions:

1. Wash hands with soap and water.
2. Preheat oven to 400 degrees.
3. Spray a cookie sheet with nonstick cooking spray. Place potato wedges on the cookie sheet.
4. In a small bowl, combine garlic with Italian seasoning and sprinkle half of the mixture over top of the potatoes.
5. Bake for 7 minutes or until they start to brown. Flip the wedges over. Sprinkle with the remaining mixture, and bake for another 7 minutes or until the wedges are browned and cooked through.
6. Sprinkle with Parmesan cheese and serve immediately.
7. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Side Dishes Yield: 4 servings Serving Size: 1 cupCalories: 150Total Fat: 0.5Saturated Fat: 0Potassium: 15Total Sugars: 1Iron: 10Vitamin D: 0Calcium: 4Protein: 4Fiber: 2Added Sugars: 0Total Carbohydrates: 34Sodium: 30Cholesterol: 0

Arroz con Leche, also known as rice pudding, has been enjoyed in Latin American countries such as Mexico, Cuba, and Puerto Rico since the 19th century. More recently, the dish has begun to gain popularity in countries outside of Latin America and worldwide thanks to its creamy and sweet taste.

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/mexican-rice-pudding-nep-spanish.pdfhttps://food.unl.edu/recipes/documents/mexican-rice-pudding-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:

• 3/4 cup rice (brown or white rice)
• 1 cup fat-free milk
• 2 Tablespoons sugar
• 1 cup evaporated milk, fat-free
• 1/3 cup raisins
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1 pinch ground cloves

Directions:

1. Wash hands with soap and water.
2. Cook rice in water according to package directions.
3. In a medium saucepan, combine cooked rice, milk, and sugar. Cook over medium-low heat for 10-15 minutes, stirring regularly until the rice has absorbed most of the milk.
4. Add evaporated milk, raisins, vanilla, cinnamon, and cloves. Stir to combine and continue to cook over low heat for 2 minutes.
5. Remove from heat, cover, and let rest for 5 minutes. Serve with a sprinkle of cinnamon.
6. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Desserts Yield: 6 servings Serving Size: 1/6 of recipeCalories: 190Total Fat: 1Saturated Fat: 0Potassium: 8Total Sugars: 19Iron: 0Vitamin D: 10Calcium: 15Protein: 7Fiber: 1Added Sugars: 0Total Carbohydrates: 37Sodium: 90Cholesterol: 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:

• 1 cup mango, diced (fresh or frozen)
• ½ cup plain non-fat yogurt
• ⅓ cup 100% orange juice
• ¼ cup ice cubes

Directions:

1. Wash hands with soap and water.
2. In a blender, combine all the ingredients until thick and smooth.

Category:  Beverages Yield: 1 serving Calories: 230Total Fat: 0Saturated Fat: 0Potassium: 10Total Sugars: 43Iron: 6Vitamin D: 10Calcium: 25Protein: 8Fiber: 3Added Sugars: 0Total Carbohydrates: 51Sodium: 95Cholesterol: 0Photo 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:

• 5 cups whole grain bread cubes
• ½ cup fresh or frozen blueberries
• 4 eggs
• 1 ½ cups low-fat milk
• ¼ cup granulated sugar, divided
• 2 teaspoons vanilla extract
• 1 Tablespoon butter or margarine
• ½ teaspoon ground cinnamon

Directions:

1. Wash hands with soap and water. Preheat oven to 350 °F.
2. Lightly coat an 8 X 8-inch baking pan with cooking spray.
3. Add bread cups to the baking pan and top with blueberries.
4. Crack eggs into a mixing bowl. Wash hands with soap and water after handling raw eggs.
5. To the eggs add 2 tablespoons sugar and vanilla. Whisk together.
6. Pour egg mixture over bread and blueberries.
7. Combine remaining 2 tablespoons sugar with cinnamon and sprinkle over the top.
8. Bake about 45 minutes until eggs are set and reach a minimum internal temperature of 165 °F on a food thermometer.
9. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Breakfast Yield: 6 servings Calories: 240Total Fat: 7Saturated Fat: 2Potassium: 6Total Sugars: 16Iron: 6Vitamin D: 6Calcium: 10Protein: 11Fiber: 3Added Sugars: 12Total Carbohydrates: 32Sodium: 280Cholesterol: 120Photo provided by Cami Wells.

Source:

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

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:

• 1 cup sunflower butter
• 1/2 cup maple syrup
• Pinch salt (optional)
• 1/2 cup cornmeal

Directions:

1. Wash hands with soap and water.
2. Spray a large cookie sheet with nonstick cooking spray. Set aside.
3. Preheat oven to 350°F. In a small bowl, stir together the sunflower butter, maple syrup and salt if desired, adding a little warm water if the dough is too stiff. Place cornmeal in a shallow dish.
4. Using a spoon, scoop mixture and roll into 1-inch balls. Then roll each ball into cornmeal. Place on cookie sheet and flatten slightly with your hand. Bake the cookies until just firm, about 10 to 13 minutes.
5. Allow cookies to cool on cookie sheet for 5-10 minutes. Then remove from cookie sheet and transfer to a wire rack or a plate to cool completely.
6. Store leftovers in a tightly sealed container at room temperature for 1-2 days or store in a sealed container in the refrigerator for up to four days.

Category:  Desserts Yield: 12 cookies Serving Size: 1 cookieCalories: 190Total Fat: 12Saturated Fat: 1Potassium: 4Total Sugars: 10Iron: 6Vitamin D: 0Calcium: 2Protein: 4Fiber: 1Added Sugars: 10Total Carbohydrates: 19Sodium: 85Cholesterol: 0Photo by Brooke Andrew

Nutrition Software Used: ESHA Food ProcessorNotes: 

This is a great basic smoothie recipe. Feel free to substitute any fresh or frozen fruit, juice or yogurt that you may have on hand. Here are a few ideas:

• Frozen strawberries, cherries blueberries, mixed berries, mango, or peaches
• Pineapple juice, orange-tangerine juice, and other 100 percent juice blends
• Different yogurt flavors

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:

• ½ cup frozen raspberries
• ½ cup frozen peach slices
• ¾ cup 100% orange juice
• ½ cup plain or vanilla yogurt

Directions:

1. Wash hands with soap and water.
2. Blend all ingredients in a blender and enjoy!

Category:  Beverages Yield: 1 serving Calories: 260Total Fat: 3Saturated Fat: 1.5Potassium: 20Total Sugars: 38Iron: 6Vitamin D: 6Calcium: 20Protein: 10Fiber: 7Added Sugars: 0Total Carbohydrates: 51Sodium: 105Cholesterol: 5Photo provided by Cami Wells

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.