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Updated: 1 min 52 sec ago

Wholesome Brussels Sprouts Salad

Fri, 04/17/2020 - 11:04

Source:

Recipe Credit: UNL Extension Nutrition Education Program

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 pound Brussels sprouts, gently rubbed under cold running water, trimmed and chopped
  • 3 tablespoons apple cider vinegar
  • 1 teaspoon mustard (Dijon or other)
  • 1/4 cup of vegetable oil
  • 1/4 cup Parmesan cheese, grated
  • 1/2 cup walnuts, toasted and chopped (optional)
  • Pepper, to taste

Directions:

  1. Wash hands with soap and water.
  2. Rinse and prepare produce.
  3. Fill a large bowl with 1 1/2 cups of cold water and the apple cider vinegar. Toss to coat the Brussels sprouts in water.
  4. Soak the Brussels sprouts for about 30 minutes, tossing halfway through, then drain.
  5. Mix mustard and vegetable oil in a small bowl and then add to Brussels sprouts. Toss to combine.
  6. Before serving, add Parmesan cheese, walnuts and pepper to taste.
  7. Store leftovers in a sealed container in the refrigerator.
Category:  Salads Yield: 4 Servings Serving Size: 1 cupCalories: 290Total Fat: 25Saturated Fat: 3.5Potassium: 10Total Sugars: 3Iron: 10Vitamin D: 0Calcium: 8Protein: 7Fiber: 5Added Sugars: 0Total Carbohydrates: 13Sodium: 140Cholesterol: 5Photo by Brenna Schmader

Crunchy Vegetable Wraps

Fri, 04/17/2020 - 10:52

Source:

  • MyPlate Kitchen, Connecticut Food Policy Council
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:

  • 4 tablespoons low-fat cream cheese
  • 1/2 teaspoon ranch seasoning mix
  • 2 whole wheat tortillas
  • 1/4 cup broccoli, gently rubbed under cold running water, chopped
  • 1/4 cup carrots, scrubbed with clean vegetable brush under running water, grated
  • 1/4 cup zucchini, scrubbed with clean vegetable brush under running water, cut into strips
  • 1/4 cup yellow summer squash, scrubbed with clean vegetable brush under running water, cut into strips
  • 1/2 tomato, gently rubbed under cold running water, diced
  • 1/8 cup green bell pepper, scrubbed with clean vegetable brush under running water, seeded and diced
  • 2 tablespoons chives, gently rubbed under cold running water, chopped fine

Directions:

  1. Wash hands with soap and water.
  2. In a small bowl, stir ranch seasoning into cream cheese, chill.
  3. Wash and prepare vegetables.
  4. Spread cream cheese mixture onto flour tortilla, staying one inch from edge.
  5. Sprinkle vegetables over cream cheese mixture. Roll tortilla tightly.
  6. Repeat steps 4 and 5 for the second tortilla.
  7. Chill for 1-2 hours before serving (the wrap will hold its shape better).
  8. With a sharp knife slice into circles and serve.
  9. Store leftovers in a sealed container in the refrigerator.
Category:  Appetizers Snacks Yield: 4 Servings Serving Size: 1/2 a wrapCalories: 100Total Fat: 4Saturated Fat: 2Potassium: 4Total Sugars: 4Iron: 0Vitamin D: 0Calcium: 2Protein: 4Fiber: 1Added Sugars: 0Total Carbohydrates: 13Sodium: 260Cholesterol: 10Photo by Brenna Schmader

Beet and Chickpea Salad

Fri, 04/17/2020 - 10:21
Nutrition Software Used: ESHA Food ProcessorNotes: 

You can wear plastic gloves to peel the skin off of the beets since they can stain your hands.

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:

  • 2-3 beets, cooked and peeled
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 tablespoon lime juice
  • 1 teaspoon chile sauce or hot sauce
  • 1 tablespoon vegetable oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup peanuts

Directions:

  1. Wash hands with soap and water.
  2. Rinse beets under cool running water.
  3. Bring a pot of water to a boil. Cut off stems of beets, leaving about an inch.
  4. Place beets in pot of boiling water, cover and let simmer for about 45 minutes, or until tender.
  5. While beets are cooking, in a small bowl, combine lime juice, chile or hot sauce, vegetable oil, salt and pepper.
  6. Strain beets once done and place in bowl of cold water. Once cool to the touch, cut off root and stems, then use hands to peel the skin off.
  7. Rinse the beets and chop into 1-inch pieces.
  8. Combine beets, chickpeas, peanuts and dressing.
  9. Store leftovers in a sealed container in the refrigerator.
Category:  Salads Yield: 3 Servings Serving Size: 1 cupCalories: 230Total Fat: 13Saturated Fat: 2Potassium: 8Total Sugars: 3Iron: 10Vitamin D: 0Calcium: 4Protein: 9Fiber: 7Added Sugars: 0Total Carbohydrates: 23Sodium: 600Cholesterol: 0

Asparagus with Mustard Vinaigrette

Wed, 04/15/2020 - 15:06

Source:

  • Adapted from Maine SNAP-Ed
Nutrition Software Used: ESHA Food ProcessorNotes: 

Instead of boiling asparagus, asparagus can be tossed with the vinegar and oil mixture and eaten raw.

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:

  • 1.5 pounds asparagus, gently rubbed under cold running water, trimmed
  • 2 tablespoons vinegar (apple cider, red wine, or balsamic)
  • 1 tablespoon vegetable oil
  • 1 tablespoon mustard (Dijon or other)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon nutmeg (optional)

Directions:

  1. Wash hands with soap and water.
  2. Rinse produce.
  3. In a large saucepan, bring 8 cups of water to a boil and cook asparagus for 3-4 minutes or until tender.
  4. Strain asparagus and place in a bowl of cold water.
  5. Mix vinegar, oil, mustard, garlic powder, basil, oregano, and nutmeg (optional) together in a separate bowl.
  6. Strain asparagus again once cool and coat in the mustard vinaigrette dressing. Serve.
Category:  Side Dishes Yield: 3 Servings Serving Size: 1 cupCalories: 90Total Fat: 5Saturated Fat: 1Potassium: 10Total Sugars: 3Iron: 10Vitamin D: 0Calcium: 4Protein: 6Fiber: 5Added Sugars: 0Total Carbohydrates: 10Sodium: 120Cholesterol: 0

Food Safety and COVID-19 Resources

Tue, 04/14/2020 - 16:38

Safe Cooking Temperatures

Sat, 04/11/2020 - 07:21

Healthy Food Access Bingo

Tue, 04/07/2020 - 15:19

Gear up for Gardening

Tue, 04/07/2020 - 14:21

Mindful Mealtime

Tue, 04/07/2020 - 07:15

Chair Yoga

Thu, 03/26/2020 - 23:04

Reducing the Size of Recipes

Thu, 03/26/2020 - 17:36

Family Food & Fun at Home

Thu, 03/19/2020 - 08:29

Applesauce Oatmeal Muffins with Blueberries

Wed, 03/18/2020 - 18:03

 

Nutrition Software Used: SuperTracker's My RecipeNotes: 
  • It is important to not overmix the batter. Only 10–15 strokes are needed to moisten the ingredients.
  • When using frozen blueberries, do not thaw them. Keep blueberries frozen so they do not cause the batter to turn a bluish color.
  • Try these variations. Enjoy the muffins plain by not adding blueberries or add dark chocolate chips instead of blueberries.

Ingredients:

  • ½ cup whole wheat flour
  • ½ cup all-purpose flour
  • 1 cup quick-cooking oatmeal
  • ½ teaspoon cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 1 large egg
  • 1/3 cup vegetable oil
  • 1 cup applesauce, unsweetened
  • ½ cup brown sugar, lightly packed
  • ½ cup blueberries, fresh or frozen (unsweetened)

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 350°F. Line a muffin pan with 12 baking cups.
  3. In large bowl, combine dry ingredients (flours, oatmeal, cinnamon, baking powder, baking soda and salt); mixing well.
  4. Break egg into a small bowl. Wash hands with soap and water after cracking raw egg. Add the oil, applesauce, and brown sugar. Mix well.
  5. Add wet ingredients to dry ingredients and stir just enough to moisten the ingredients. Batter should still be lumpy.
  6. Gently stir in blueberries.
  7. Divide the mixture between 12 muffin cups (about ¼ cup of batter for each muffin cup).
  8. Bake at 350°F for 25–30 minutes or until a toothpick/knife inserted near the center comes out clean.
  9. Remove from oven and cool in pan for 5 minutes. Then place muffins on a wire rack to finish cooling.
  10. Store muffins in a covered container or plastic storage bag to prevent them from drying out. Enjoy muffins within 3–4 days or freeze to eat at a later time.
Category:  Breads and Rolls Yield: Makes 12 muffins Serving Size: 1 muffinCalories: 159Total Fat: 7Saturated Fat: 1Total Sugars: 9Protein: 3Total Carbohydrates: 22Sodium: 152Cholesterol: 18Photo provided by Kayla Colgrove

All About Cooking Rice

Wed, 03/18/2020 - 15:01

Ham and Egg Frittata

Wed, 03/18/2020 - 14:54

Did you know, people who eat breakfast usually do better in school and at work? If you're running short on time, try getting up 10 minutes earlier or plan easy breakfasts.

https://food.unl.edu/recipes/documents/spanish/ham-and-egg-frittata-spanish.pdfhttps://food.unl.edu/recipes/documents/ham-and-egg-frittata_2.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 margarine or vegetable oil
  • 3 medium potatoes, scrubbed with clean vegetable brush under running water, thinly sliced OR 2 1/2 cups frozen hash brown potatoes
  • 1/2 cup onion, scrubbed with clean vegetable brush under running water, diced
  • 1/2 cup green pepper, gently rubbed under cold running water, chopped
  • salt and pepper, to taste
  • 1 cup cooked ham, diced
  • 3 eggs, beaten
  • 1/2 cup cheese, shredded

Directions:

  1. Wash hands with soap and water.
  2. In a 10-inch skillet, heat margarine or oil.
  3. Place half the potatoes, onions, green pepper, salt and pepper in skillet. Layer half the ham on top. Repeat.
  4. Cover and cook over low heat about 20 minutes or until potatoes are tender.
  5. Pour eggs over potato mixture. Cook about 10 minutes or until the eggs are set and internal temperature reaches 160 degrees F when measured with a food thermometer.
  6. Top with cheese and heat until melted. Cut into wedges.
Category:  Breakfast Yield: 6 servings Serving Size: 1/6 of recipeCalories: 270Total Fat: 15Saturated Fat: 6Total Sugars: 2Iron: 8Calcium: 10Protein: 15Fiber: 2Total Carbohydrates: 21Sodium: 690Cholesterol: 150Vitamin A: 8Vitamin C: 35

Making a Meal with What's on Hand

Wed, 03/18/2020 - 12:38

Basic Ingredient Substitutions

Tue, 03/17/2020 - 14:13

Six Can Chicken Tortilla Soup

Tue, 03/17/2020 - 13:15

Adding vegetables to soups can be an easy way to use up canned and frozen vegetables and incorporate more into your diet.

https://food.unl.edu/recipes/documents/spanish/six-can-tortilla-soup-spanish.pdfhttps://food.unl.edu/recipes/documents/six-can-tortilla-soup.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 (15 ounce) can corn, drained
  • 2 (14.5 ounce) cans chicken broth, low sodium
  • 1 (10 ounce) can chicken, drained
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1 (10 ounce) can diced tomatoes with green chilies, drained
  • 6 ounces tortilla chips
  • 3 ounces low-fat Cheddar cheese, shredded

Directions:

  1. Wash hands with soap and water.
  2. In a large saucepan, combine corn, chicken broth, chicken, black beans, and tomatoes.
  3. Bring to a boil. Cover, reduce heat, and simmer until heated through.
  4. Serve over tortilla chips and top with a little cheese.
Category:  Soups Category Description: 

Try a few of our favorite soup recipes!

Yield: 6 servings Serving Size: 1/6 of recipeCalories: 410Total Fat: 16Saturated Fat: 4Total Sugars: 6Iron: 20Calcium: 15Protein: 24Fiber: 8Total Carbohydrates: 50Sodium: 1170Cholesterol: 30Vitamin A: 8Vitamin C: 20

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