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Handwashing Video

Fri, 04/24/2020 - 11:44

Handwashing Posters

Fri, 04/24/2020 - 11:18

Helping Support School Wellness

Fri, 04/24/2020 - 09:41

Baked Butternut Squash

Tue, 04/21/2020 - 19:06
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 butternut (or acorn) squash, scrubbed with clean vegetable brush under running water
  • 2 tablespoons brown sugar
  • 1 teaspoon cinnamon
  • 1/4 teaspoon ginger
  • 2 tablespoons vegetable oil

Directions:

  1. Wash hands with soap and water.
  2. Scrub produce with clean vegetable brush under running water.
  3. Preheat the oven to 400 degrees. Line baking sheet with foil and coat foil with vegetable cooking spray.
  4. Cut squash in half lengthwise.
  5. Scoop out the seeds and strings. Cut into ½-inch slices.
  6. Place the squash in a bowl. Drizzle the squash with the oil. Add brown sugar, cinnamon and ginger and toss to coat evenly.
  7. Place squash on baking sheet.
  8. Bake 20 to 25 minutes or until fork tender.
  9. Store leftovers in a sealed container in the refrigerator.
Category:  Side Dishes Yield: 4 Servings Serving Size: 1/2 cupCalories: 140Total Fat: 7Saturated Fat: 1Potassium: 8Total Sugars: 9Iron: 6Vitamin D: 0Calcium: 6Protein: 1Fiber: 3Added Sugars: 7Total Carbohydrates: 21Sodium: 5Cholesterol: 0Photo by Brenna Schmader

Acorn Squash, Cranberry, & Kale Salad

Tue, 04/21/2020 - 18:56
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 brown rice, uncooked
  • 2 cups no salt added vegetable broth
  • 1 acorn squash, scrubbed with clean vegetable brush under running water, cubed
  • 2 tablespoons vegetable oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons balsamic vinegar
  • 1/4 cup vegetable oil
  • 1 tablespoon maple syrup
  • 1 teaspoon mustard (Dijon or other)
  • 4 cups kale leaves, gently rubbed under cold running water, chopped
  • 1/2 cup dried cranberries
  • 1/4 cup pumpkin seeds
  • 1/2 cup crumbled feta cheese (optional)

Directions:

  1. Wash hands with soap and water.
  2. Wash and prepare vegetables.
  3. Preheat the oven to 375 degrees.
  4. Cook rice in broth according to package directions.
  5. Mix cubed squash with vegetable oil, salt and pepper. Place squash in a baking dish. Roast squash for 20 minutes or until fork tender.
  6. Combine vinegar, vegetable oil, maple syrup and mustard in a small bowl until well combined.
  7. Place kale in a large bowl and pour half the dressing over the top. Massage leaves for about 2-3 minutes until softened. Add cooked rice, squash, dried cranberries, pumpkin seeds and feta cheese if using. Mix until combined.
  8. Pour desired amount of remaining dressing and mix.
  9. Store leftovers in a sealed container in the refrigerator.
Category:  Salads Yield: 8 Servings Serving Size: 1 cupCalories: 280Total Fat: 15Saturated Fat: 3.5Potassium: 8Total Sugars: 8Iron: 6Vitamin D: 0Calcium: 6Protein: 5Fiber: 2Added Sugars: 5Total Carbohydrates: 34Sodium: 210Cholesterol: 10Photo by Brenna Schmader

Colorful Potato Salad

Tue, 04/21/2020 - 18:23

Source:

  • EFNEP Families Eating Smart and Moving More. Cooking with EFNEP cookbook. North Carolina State University Cooperative Extension, 2016.
Nutrition Software Used: ESHA Food Processor 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 sweet potatoes, scrubbed with clean vegetable brush under running water, peeled and cubed
  • 1 large baking potato, scrubbed with clean vegetable brush under running water, peeled and cubed
  • 1/4 cup vegetable oil
  • 1/3 cup honey
  • 1/4 cup vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 teaspoon cumin
  • 1/2 teaspoon black pepper

Directions:

  1. Wash hands with soap and water.
  2. Rinse and prepare produce.
  3. Preheat oven to 450 degrees F.
  4. Spray baking pan with nonstick cooking spray.
  5. Put potatoes on a baking pan and drizzle with 2 tablespoons of vegetable oil. Stir gently to coat potatoes thoroughly.
  6. Spread cubed potatoes evenly on baking pan.
  7. Bake at 450°F for 30 minutes or until potatoes are fork tender.
  8. While potatoes are baking, mix together remaining 2 tablespoons of vegetable oil and all other ingredients.
  9. Place baked potatoes in a bowl. Pour dressing over potatoes and toss to coat well. Serve warm or cold.
  10. Store leftovers in a sealed container in the refrigerator.
Category:  Side Dishes Yield: 6 Servings Serving Size: 1/2 cupCalories: 230Total Fat: 9Saturated Fat: 1.2Potassium: 10Total Sugars: 18Iron: 6Vitamin D: 0Calcium: 2Protein: 2Fiber: 2Added Sugars: 15Total Carbohydrates: 36Sodium: 220Cholesterol: 0

Chicken Pasta Salad

Tue, 04/21/2020 - 18:12

Source:

  • MyPlate Kitchen, North Carolina Department of Public Health & North Carolina Cooperative Extension
Nutrition Software Used: ESHA Food Processor Notes: 
  • Use frozen peas instead of canned
  • Substitute any other vegetables that you have available
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 bell pepper, scrubbed with clean vegetable brush under running water, diced
  • 1/2 cup green onion, gently rubbed under cold running water, sliced
  • 1 cup yellow squash, scrubbed with clean vegetable brush under running water, sliced
  • 1 cup whole wheat pasta, uncooked
  • 1 1/2 cups canned chicken, drained
  • 1/2 cup canned peas, drained
  • 1/2 cup canned corn kernels, drained
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1/2 cup fat-free Italian dressing

Directions:

  1. Wash hands with soap and water.
  2. Cook pasta according to package directions.
  3. Wash and prepare vegetables.
  4. Combine all ingredients in a large bowl.
  5. For best results, chill for several hours to blend flavors.
  6. Store leftovers in a covered container in the refrigerator.
Category:  Main Dishes Side Dishes Yield: 7 Servings Serving Size: 1 cupCalories: 180Total Fat: 3Saturated Fat: 0.5Potassium: 8Total Sugars: 4Iron: 15Vitamin D: 0Calcium: 4Protein: 15Fiber: 7Added Sugars: 0Total Carbohydrates: 26Sodium: 390Cholesterol: 25Photo by Courtney Eitzmann

Low-fat Spinach Dip

Mon, 04/20/2020 - 10:45

Source:

  • Adapted from USDA Mixing Bowl
Nutrition Software Used: ESHA Food ProcessorNotes: 
  • Non-fat or low-fat sour cream can be substituted for Greek yogurt.
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:

  • 6 ounces fresh spinach, gently rubbed under cold running water
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1/4 cup green onion, gently rubbed under cold running water, chopped
  • 1 teaspoon lemon juice
  • 1 cup plain non-fat Greek yogurt

Directions:

  1. Wash hands with soap and water.
  2. Rinse and prepare produce.
  3. Put fresh spinach in a skillet and sauté until wilted. Let cool.
  4. Cut spinach into small pieces so it will distribute evenly throughout the dip.
  5. Combine chili powder, garlic powder, green onion, lemon juice, yogurt and spinach.
  6. Place in a serving dish; cover and refrigerate until ready to serve.
  7. Serve with fresh vegetables or whole wheat crackers.
Category:  Appetizers Snacks Yield: 3 Servings Serving Size: 1/3 cupCalories: 70Total Fat: 0.5Saturated Fat: 0Potassium: 10Total Sugars: 3Iron: 10Vitamin D: 0Calcium: 10Protein: 10Fiber: 2Added Sugars: 0Total Carbohydrates: 7Sodium: 100Cholesterol: 5

Berry Good Overnight Oatmeal

Mon, 04/20/2020 - 10:20

Imagine waking up to an already prepared, delicious (and nutritious!) breakfast of berries, oatmeal, milk and yogurt. After tasting this overnight oatmeal, you may make it a regular in your house!

Source:

Recipe originally developed by Alice Henneman.

Nutrition Software Used: Esha Food Processorhttps://food.unl.edu/recipes/documents/spanish/berry-good-overnight-oatmeal-spanish.pdfhttps://food.unl.edu/recipes/documents/berry-good-overnight-oatmeal_2.pdf

Ingredients:

  • ½ cup oatmeal (old-fashioned or quick-cooking)
  • ½ cup low-fat milk
  • ½ cup low-fat yogurt (any flavor)
  • ½ cup fresh or frozen berries (or any fresh, frozen or canned fruit)

Directions:

  1. Wash hands with soap and water.
  2. Add each of these ingredients beginning with oatmeal to a cup or bowl.
  3. Refrigerate overnight and enjoy for breakfast!
Category:  Breakfast Snacks Yield: One serving Calories: 340Total Fat: 4.5Saturated Fat: 1.5Potassium: 15Total Sugars: 31Iron: 10Vitamin D: 10Calcium: 30Protein: 16Fiber: 2Added Sugars: 8Total Carbohydrates: 61Sodium: 135Cholesterol: 10

Okra Succotash

Mon, 04/20/2020 - 10:17

Source:

  • USDA Mixing Bowl
Nutrition Software Used: ESHA Food ProcessorNotes: 

Serve on top of chicken or fish. When corn, okra and tomatoes are not in season, use canned vegetables in place of fresh vegetables.

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 teaspoon vegetable oil
  • 10 okra, gently rubbed under cold running water, sliced
  • 1/2 onion, scrubbed with clean vegetable brush under running water, chopped
  • 2 ears of corn, scrubbed with clean vegetable brush under running water, cut from cob
  • 3 medium yellow squash, scrubbed with clean vegetable brush under running water, sliced
  • 1 tomato, gently rubbed under cold running water, diced
  • 1 teaspoon salt (optional)
  • 1 teaspoon pepper (optional)
  • 1 teaspoon dried basil (optional)
  • 1 teaspoon dried oregano (optional)
  • 1 teaspoon dried thyme (optional)

Directions:

  1. Wash hands with soap and water.
  2. Wash and prepare vegetables.
  3. In a non-stick skillet over medium heat, cook vegetable oil and okra for 3 to 5 minutes. Then add onion, corn, squash and optional spices for 5 minutes until tender.
  4. Add diced tomatoes and continue cooking for 3 minutes.
  5. Store leftovers in a sealed container in the refrigerator.
Category:  Side Dishes Yield: 6 Servings Serving Size: 3/4 cupCalories: 60Total Fat: 1.5Saturated Fat: 0Potassium: 10Total Sugars: 5Iron: 6Vitamin D: 0Calcium: 4Protein: 3Fiber: 1Added Sugars: 0Total Carbohydrates: 12Sodium: 10Cholesterol: 0Photo by Courtney Eitzmann

Refreshing Watermelon Salad

Mon, 04/20/2020 - 10:04

Source:

  • USDA Mixing Bowl
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 fresh spring greens
  • 1 cup fresh cilantro, chopped
  • 1 cup fresh watermelon, cubed
  • 1/2 cup red grapes, halved
  • 1/4 cup walnuts, chopped
  • 1/4 cup feta cheese

Directions:

  1. Wash hands with soap and water.
  2. Rinse produce with cool running water.
  3. Mix all ingredients together and serve immediately.
  4. Store leftovers in a sealed container in the refrigerator.
Category:  Salads Yield: 4 Servings Serving Size: 1 cupCalories: 100Total Fat: 7Saturated Fat: 2Potassium: 4Total Sugars: 6Iron: 6Vitamin D: 0Calcium: 6Protein: 3Fiber: 1Added Sugars: 0Total Carbohydrates: 8Sodium: 90Cholesterol: 10Photo by Brenna Schmader

Banana Kale Smoothie

Mon, 04/20/2020 - 08:47

Source:

Recipe written by Alice Henneman.

Nutrition Software Used: ESHA Food ProcessorNotes: 
  • You can use nonfat or low-fat vanilla yogurt in place of the nonfat vanilla Greek yogurt.
  • If desired, add 1 cup frozen or fresh berries like strawberries, blueberries, and raspberries.

Ingredients:

  • 1 large kale leaf, gently rubbed under cold running water, stems removed
  • 1/2 cup skim milk
  • 1 cup nonfat vanilla Greek yogurt
  • 1 ripe banana, gently rubbed under cold running water, peeled
  • 4 to 6 ice cubes

Directions:

  1. Wash hands with soap and water.
  2. Rinse and prepare produce. Let kale air-dry or dry with a paper towel. Remove the leaves from the main thick stems (also called the rib) in the middle of the leaf using your hands or kitchen scissors. Tear the leaves into bite-sized pieces.
  3. Add milk, then yogurt to a blender.
  4. Next, add kale to the blender.
  5. Break banana into chunks and add to the blender.
  6. Add the ice cubes to the blender.
  7. Add lid to the blender and begin blending. Start on a lower speed and then increase speed. Puree until smooth.
Category:  Beverages Yield: 2 Servings Serving Size: 1 cupCalories: 170Total Fat: 0Saturated Fat: 0Potassium: 10Total Sugars: 21Iron: 0Vitamin D: 6Calcium: 15Protein: 13Fiber: 2Added Sugars: 0Total Carbohydrates: 30Sodium: 75Cholesterol: 5Photo by Alice Henneman

Kale Chips

Mon, 04/20/2020 - 08:18
Nutrition Software Used: ESHA Food ProcessorNotes: 
  • Seasonings that can be used include salt, pepper, onion powder, garlic powder, Parmesan cheese, taco seasoning, or any other flavors you like.

Ingredients:

  • 1 bunch of kale, gently rubbed under cold running water, stems removed
  • 2 teaspoons vegetable oil

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 200 degrees F. Lightly spray two large baking sheets with cooking spray.
  3. Gently rub kale under cold running water, stems removed. Thoroughly dry kale using a salad spinner if available, or by patting with a paper towel.
  4. Remove the leaves from the main thick stem (also called the rib) in the middle of the lead using your hands or kitchen scissors. Tear the leaves into bite-size pieces.
  5. Toss leaves with vegetable oil.
  6. Place pieces on a single layer on a baking sheet. Bake for 20 minutes, remove baking sheets from oven, turn kale chips over.
  7. Check after baking an additional 10 minutes to determine if they are evenly crisp. Continue baking if needed. The time may vary with your oven. Record the times that work for you.
  8. Let chips cool on a baking sheet. Then transfer to a bowl and sprinkle on optional seasonings, if desired.
  9. Store leftovers in a sealed container.
Category:  Side Dishes Snacks Yield: 6 Servings Serving Size: 1 cupCalories: 30Total Fat: 2Saturated Fat: 0Potassium: 4Total Sugars: 1Iron: 0Vitamin D: 0Calcium: 4Protein: 1Fiber: 1Added Sugars: 0Total Carbohydrates: 3Sodium: 15Cholesterol: 0Photo by Alice Henneman

Garlic Chickpea Dip

Sun, 04/19/2020 - 20:02

Source:

  • MyPlate Kitchen, Centers for Disease Control and Prevention, More Matters Recipes
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:

  • 3 garlic cloves
  • 1/4 cup plain low-fat yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon vegetable oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon paprika
  • 1/4 teaspoon pepper
  • 1 (15 ounce) can chickpeas, drained and rinsed

Directions:

  1. Wash hands with soap and water.
  2. Put all ingredients into a food processor and blend until smooth. If you do not have a food processor, mash the chickpeas with a fork in a medium sized bowl, then mix in the rest of the ingredients.
  3. Serve with whole grain crackers or sliced vegetables.
  4. Store leftovers in a sealed container in the refrigerator.
Category:  Appetizers Snacks Yield: 4 Servings Serving Size: 1/4 cupCalories: 130Total Fat: 5Saturated Fat: 1Potassium: 2Total Sugars: 4Iron: 6Vitamin D: 0Calcium: 4Protein: 5Fiber: 4Added Sugars: 0Total Carbohydrates: 17Sodium: 290Cholesterol: 0Photo by Brenna Schmader

Dill Rice Pilaf

Sun, 04/19/2020 - 19:43
Notes: 
  • Substitute 1 tablespoon of dried dill.
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 fresh dill, gently rubbed under cold running water, finely chopped
  • 1/2 cup onion, scrubbed with clean vegetable brush under running water, chopped
  • 2 tablespoons vegetable oil
  • 2 cups water
  • 1 cup uncooked brown rice
  • 1 teaspoon salt
  • 1 tablespoon lemon juice
  • 1/4 teaspoon black pepper

Directions:

  1. Wash hands with soap and water.
  2. Rinse dill by gently moving around in a bowl of cool water. Pat dry with a paper towel, then finely chop.
  3. Chop onion into small pieces.
  4. Heat the vegetable oil in a medium sized pot. Sauté the chopped onion for about a minute.
  5. Add 2 cups water, brown rice, salt, lemon juice, pepper and dill into the pot of sauteed onion and bring to a boil.
  6. Lower heat so the rice mixture is simmering and cover pot with a lid. Cook rice according to the directions on the package.
  7. Store leftovers in a sealed container in the refrigerator.
Category:  Side Dishes Yield: 4 Servings Photo by Brenna Schmader

Zesty Herb Potatoes

Sun, 04/19/2020 - 19:20
Nutrition Software Used: ESHA Food Processor Notes: 
  • Use any type of potatoes.
  • Substitute 1 tablespoon of dried dill.
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 1/2 pounds red potatoes, scrubbed with clean vegetable brush under running water, cubed
  • 3 tablespoons fresh dill, gently rubbed under cold running water, finely chopped
  • 2 tablespoons vegetable oil
  • 3 garlic cloves, minced
  • 1 tablespoon lemon juice
  • salt and pepper, to taste

Directions:

  1. Wash hands with soap and water.
  2. Rinse and prepare produce.
  3. Preheat oven to 450°F. Spray a large baking sheet with non-stick cooking spray. Place cubed potatoes in an even layer on ther prepared pan. Drizzle potatoes with vegetable oil, salt and pepper. Mix to coat.
  4. Bake for about 30 minutes, or until potatoes are fork tender and golden brown in color. Stir potatoes halfway through baking.
  5. In a small bowl, stir together the minced garlic, chopped dill and lemon juice. Pour mixture over cooked potatoes and toss to coat well. Serve immediately.
  6. Store leftovers in a sealed container in the refrigerator.
Category:  Side Dishes Yield: 6 Servings Serving Size: 1 cupCalories: 190Total Fat: 4.5Saturated Fat: 0.5Potassium: 15Total Sugars: 1Iron: 10Vitamin D: 0Calcium: 2Protein: 4Fiber: 2Added Sugars: 0Total Carbohydrates: 35Sodium: 10Cholesterol: 0Photo by Brenna Schmader

Tzatziki Dip

Fri, 04/17/2020 - 12:30
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 small cucumber, scrubbed with clean vegetable brush under running water, chopped
  • 1 tablespoon fresh dill, gently rubbed under cold running water, chopped
  • 1 1/2 cups plain non-fat greek yogurt
  • 2 garlic cloves, finely minced
  • 2 tablespoons olive or vegetable oil
  • 1 tablespoon white vinegar
  • 1/2 teaspoon salt

Directions:

  1. Wash hands with soap and water.
  2. Rinse and prepare produce.
  3. Combine all ingredients in a bowl.
  4. Serve chilled with veggies for dipping or top a burger with the dip.
  5. Store leftovers in a sealed container in the refrigerator.
Category:  Appetizers Snacks Yield: 6 Servings Serving Size: 1/3 cupCalories: 80Total Fat: 5Saturated Fat: 0.5Potassium: 2Total Sugars: 2Iron: 0Vitamin D: 0Calcium: 6Protein: 6Fiber: 0Added Sugars: 0Total Carbohydrates: 3Sodium: 210Cholesterol: 5Photo by Brenna Schmader

Turkey and Cucumber Sandwich

Fri, 04/17/2020 - 12:05

Source:

Recipe Credit: MyPlate Kitchen, The Grain Chain

Nutrition Software Used: ESHA Food ProcessorNotes: 
  • Swap out the fresh dill for 1/2 tsp. dried dill.
  • You can add cucumber slices on top of the turkey for more texture and nutrients.
  • Use low-sodium deli turkey to reduce the amount of sodium in the recipe.
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:

  • 1/2 cup plain fat-free yogurt
  • 2 fresh dill sprigs, gently rubbed under cold running water, chopped
  • 1/4 cup onion, scrubbed with clean vegetable brush under running water, chopped
  • 1/2 cup cucumbers, scrubbed with clean vegetable brush under running water, chopped
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon salt (optional)
  • 8 slices whole wheat bread
  • 8 ounces turkey breast, thinly sliced

Directions:

  1. Wash hands with soap and water.
  2. Rinse and prepare produce.
  3. Mix the yogurt, dill, onion, chopped cucumbers, pepper and salt (optional) in a medium-sized bowl. Spread mixture on 4 slices of bread.
  4. Top yogurt mixture with turkey and cover with a slice of bread.
Category:  Main Dishes Yield: 4 Serving Size: 1 sandwichCalories: 280Total Fat: 4.5Saturated Fat: 0.5Potassium: 6Total Sugars: 8Iron: 10Vitamin D: 0Calcium: 10Protein: 21Fiber: 4Added Sugars: 0Total Carbohydrates: 42Sodium: 760Cholesterol: 30Photo by Brenna Schmader

Mighty Quick Coleslaw

Fri, 04/17/2020 - 11:29
Nutrition Software Used: ESHA Food ProcessorNotes: 
  • For a healthier version, use light versions of mayo and sour cream, or use Greek yogurt in place of sour cream and olive oil mayo in place of regular mayo.
  • Additional quick add-ins to the coleslaw include one or more of the following: orange slices, shredded carrots, chopped bell peppers, raisins, dried cranberries, and/or chopped celery.
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 cabbage, shredded
  • 1 apple, chopped
  • 1/4 cup light or low-fat mayonnaise
  • 1 tablespoon lemon juice or apple cider vinegar
  • 1 tablespoon sugar
  • 1 teaspoon milk (optional)

Directions:

  1. Wash hands with soap and water.
  2. Rinse produce under cool running water.
  3. Mix together mayonnaise, lemon juice or vinegar and sugar. If desired, mix in a little milk, a teaspoon at a time, to thin dressing.
  4. Mix mayonnaise with cabbage and apple.
  5. Refrigerate at least 30 minutes to allow flavors to blend.
Category:  Side Dishes Yield: 4 Servings Serving Size: 1 cupCalories: 100Total Fat: 5Saturated Fat: 1Potassium: 4Total Sugars: 11Iron: 0Vitamin D: 0Calcium: 2Protein: 1Fiber: 3Added Sugars: 3Total Carbohydrates: 15Sodium: 110Cholesterol: 5

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