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Updated: 19 min 53 sec ago

Pizza Boats

Tue, 03/17/2020 - 12:19

When grocery shopping, use coupons only for the foods you normally buy, otherwise you could end up spending more money than you planned.

https://food.unl.edu/recipes/documents/spanish/Pizza%20boats-Spanish.pdfNotes: 

*Add variety to your pizzas with other vegetables and toppings, such as black olives, pineapple, tomato and mushrooms.

https://food.unl.edu/recipes/documents/pizza-boats_1.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:

  • 2 (6-inch) French rolls
  • 3/4 cup pizza sauce
  • 1/4 cup Mozzarella cheese, shredded
  • 1/4 cup green pepper, scrubbed with clean vegetable brush under running water, chopped*
  • 1/4 cup onion, scrubbed with clean vegetable brush under running water and chopped*

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 475 degrees F.
  3. Cut French rolls in half as you would to make a sandwich. Place each half on a baking sheet. Spread pizza sauce over each half.
  4. Top each half with Mozzarella cheese, green pepper, and onion.
  5. Bake for 10 minutes or until cheese is melted.
Category:  Main Dishes Yield: 4 servings Serving Size: 1/4 of recipeCalories: 120Total Fat: 3Saturated Fat: 1.5Total Sugars: 2Iron: 8Calcium: 10Protein: 5Fiber: 2Total Carbohydrates: 19Sodium: 380Cholesterol: 5Vitamin A: 4Vitamin C: 25Photo taken by Craig Chandler

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Source:

  • MyPlate Kitchen, ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.
Nutrition Software Used: ESHA Food Processor Notes: 

Use 2 tablespoons dried parsley in place of the 1/2 cup fresh chopped parsley.

Ingredients:

  • 2 tablespoons vegetable oil
  • 1 yellow onion, scrubbed with clean vegetable brush under running water, sliced
  • 2 bell peppers, scrubbed with clean vegetable brush under running water, chopped
  • 1 eggplant, scrubbed with clean vegetable brush under running water, peeled and cubed
  • 3 garlic cloves, minced
  • 1 (15 ounce) can diced tomatoes, undrained
  • 1 teaspoon dried basil
  • 1/2 teaspoon black pepper
  • 1/2 cup fresh parsley, gently rubbed under cold running water, chopped

Directions:

  1. Wash hands with soap and water.
  2. Wash and prepare produce.
  3. Peel onion and slice onion into ½ inch pieces.
  4. Remove stem and seeds from pepper and cut into 1 inch pieces.
  5. Cut eggplant into 1 inch pieces.
  6. In a large saucepan, heat oil. Add onion, bell peppers, eggplant and garlic. Saute until tender, or about 15 minutes.
  7. Add tomatoes and basil, cook about 10 minutes. Add pepper and parsley before serving.
  8. Serve hot. Store leftovers in a sealed container in the refrigerator.
Category:  Main Dishes Yield: 8 Servings Serving Size: 1/2 cupCalories: 70Total Fat: 3.5Saturated Fat: 0.5Potassium: 8Total Sugars: 5Iron: 6Vitamin D: 0Calcium: 4Protein: 2Fiber: 4Added Sugars: 0Total Carbohydrates: 10Sodium: 130Cholesterol: 0Photo by Brenna Schmader

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Brussels Sprout and Apple Salad

Mon, 02/17/2020 - 16:55
Author:  Georgia Jones gjones2 Newsletter/Program:  Discover Seasonal Cooking Archive Link: https://food.unl.edu/discover-seasonal-cookingContact Info: Georgia Jones

Ingredients:

  • 1 pound Brussels sprouts, gently rubbed under cold running water
  • 1½ teaspoons salt, divided
  • 1 shallot, finely minced
  • 2 Tablespoons cider vinegar
  • 1 teaspoon sugar
  • 2 Tablespoons olive oil
  • 1 Granny Smith apple, gently rubbed under cold running water and cut into matchsticks

Directions:

  1. Wash hands with soap and water.
  2. Fill a large saucepan about one-half full with water. Add about one teaspoon salt, cover, and bring to a boil. Add Brussel sprouts and cook for about one minute. Drain. Add cold water. After about one minute, pour off water.
  3. In a small bowl, whisk together shallot, vinegar, sugar, and one-half teaspoon salt. Slowly whisk in olive oil.
  4. Place Brussels sprouts and apple in a large bowl. Add dressing and stir to coat mixture.
  5. Serve immediately for a crunchy salad or refrigerate overnight.
Category:  Salads Yield: 6 servings Calories: 100Total Fat: 5Saturated Fat: 0.5Potassium: 8Total Sugars: 7Iron: 6Vitamin D: 0Calcium: 2Protein: 3Fiber: 4Added Sugars: 2Total Carbohydrates: 14Sodium: 600Cholesterol: 0

Cider Braised Cabbage

Mon, 02/17/2020 - 16:52
Author:  Georgia Jones gjones2 Newsletter/Program:  Discover Seasonal Cooking Archive Link: https://food.unl.edu/discover-seasonal-cookingContact Info: Georgia Jones

Ingredients:

  • 2 Tablespoons butter
  • 1 medium onion, scrubbed with clean vegetable brush under running water and thinly sliced
  • 1 head (about 2 pounds) green cabbage, scrubbed with clean vegetable brush under running water, quartered, cored, and thinly sliced
  • ½ cup apple cider
  • 2 Tablespoons apple cider vinegar
  • Salt and pepper, to taste

Directions:

  1. Wash hands with soap and water.
  2. Melt butter in a large saucepan over medium high heat. Add onion and cook until it begins to soften, about 5 minutes.
  3. Add cabbage; tossing to coat with oil. Cook for about 5 minutes, stirring occasionally.
  4. Add apple cider. Cover and reduce heat to medium. Cook for about another 5 minutes.
  5. Uncover; simmer until almost all of the liquid has evaporated.
  6. Add vinegar. Season with salt and pepper.
Category:  Side Dishes Yield: Serves 4 Calories: 140Total Fat: 6Saturated Fat: 3.5Potassium: 10Total Sugars: 12Iron: 6Vitamin D: 0Calcium: 8Protein: 3Fiber: 6Added Sugars: 0Total Carbohydrates: 21Sodium: 45Cholesterol: 15

Carrot and Apple Salad

Mon, 02/17/2020 - 16:47
Nutrition Software Used: Esha Food ProcessorAuthor:  Georgia Jones gjones2 Newsletter/Program:  Discover Seasonal Cooking Archive Link: https://food.unl.edu/discover-seasonal-cookingContact Info: Georgia Jones

Ingredients:

  • 2 carrots, scrubbed with clean vegetable brush under running water
  • 1 tart apple, such as Granny Smith, scrubbed with clean vegetable brush under running water
  • 2 Tablespoons honey
  • 2 Tablespoons extra virgin olive oil
  • 2 Tablespoons apple cider vinegar
  • ½ teaspoon salt

Directions:

  1. Wash hands with soap and water.
  2. Peel the carrots. Cut into ¼-inch thick slices. Set aside.
  3. Cut apple and remove the core. Cut into fourths. Cut crosswise into ¼-inch thick slices.
  4. Blanch the carrots. Bring a medium saucepan, half full of water to a boil. Add carrots and blanch for about 2 minutes. Drain. Add cold water to stop the cooking process. Drain and pat dry.
  5. Add carrots and apple to dressing. Stir to combine.
  6. Dressing: In a large bowl, combine honey, olive oil, vinegar and salt.
Category:  Salads Yield: Serves 4 Calories: 130Total Fat: 7Saturated Fat: 1Potassium: 2Total Sugars: 15Iron: 0Vitamin D: 0Calcium: 2Protein: 1Fiber: 2Added Sugars: 9Total Carbohydrates: 18Sodium: 310Cholesterol: 0Photo provide by Georgia Jones

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