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Source:

This recipe is provided by Iowa State University Extension and Outreach. For more resources like this, visit the Spend Smart. Eat Smart. website at http://spendsmart.extension.iastate.edu. Spend Smart. Eat Smart. is a registered trademark of Iowa State University.

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/brown-rice-risoto-spanish-nep.pdfNotes: 

*Add 1 cup cooked diced chicken in step 3, if desired. 

https://food.unl.edu/recipes/documents/brown-rice-risoto-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:

• 1/2 Tablespoon vegetable oil
• 1/2 cup onion, scrubbed with clean vegetable brush under running water, diced
• 1 clove of garlic, gently rubbed under cold running water, minced
• 1/4 teaspoon black pepper
• 3/4 cup reduced sodium chicken broth
• 1/4 cup water
• 3/4 cup instant brown rice
• 3/4 cup frozen peas
• 1 Tablespoon lemon juice
• 1 Tablespoon butter
• 2 Tablespoons Parmesan cheese, grated
• 1 cup diced, cooked chicken (optional)*

Directions:

1. Wash hands with soap and water.
2. Heat oil in a medium sized saucepan over medium heat. Add onion, garlic and black pepper. Sauté for 2 minutes.
3. Add chicken broth, water, and brown rice to the skillet. Bring to a simmer. Reduce heat to medium low, cover, and cook for 5 minutes.
4. Stir in frozen peas. Cover and cook for 5 minutes more.
5. Stir in lemon juice, butter and Parmesan cheese. Cook, uncovered, for 4-5 minutes, stirring continuously until thickened.
6. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Main Dishes Side Dishes Yield: 4 servings Serving Size: 1/4 of recipeCalories: 160Total Fat: 6Saturated Fat: 2.5Potassium: 2Total Sugars: 2Iron: 6Vitamin D: 0Calcium: 2Protein: 5Fiber: 2Added Sugars: 0Total Carbohydrates: 22Sodium: 60Cholesterol: 10

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/tomato-basil-bruschetta-spanish-nep.pdfNotes: 

*Top toasted bread with tomato mixture right before eating, as the bread will become soggy. 

https://food.unl.edu/recipes/documents/tomato-basil-bruschetta-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:

• 8 ripe Roma tomatoes, gently rubbed under cold running water, chopped
• 1-2 cloves garlic, gently rubbed under cold running water, minced
• 1/2 cup onion, scrubbed with clean vegetable brush under running water, chopped
• 8 fresh basil leaves, gently rubbed under running water, chopped OR 1 teaspoon dried basil
• 3 Tablespoons olive oil, divided
• 1 teaspoon balsamic vinegar
• 1 loaf French-style bread, cut into ½ -inch thick slices

Directions:

1. Wash hands with soap and water.
2. In a large bowl, combine the tomatoes, garlic, onion, basil, 1 Tablespoon olive oil and vinegar. Season with salt and pepper, to taste. Stir gently and set aside.
3. Arrange bread on a baking sheet in a single layer. Pour 2 Tablespoons of olive oil in a small bowl. Brush bread slices with a small amount of olive oil. Set oven to broil. Broil the bread for 3-5 minutes. Watch closely, as the bread will toast quickly.
4. Top each slice of bread with tomato mixture*.
5. Store leftover tomato mixture in a sealed container in the refrigerator for up to four days.

Category:  Appetizers Yield: 12 servings Serving Size: 1/12 of recipeCalories: 200Total Fat: 4Saturated Fat: 0Potassium: 4Total Sugars: 2Iron: 6Vitamin D: 0Calcium: 4Protein: 5Fiber: 2Added Sugars: 1Total Carbohydrates: 34Sodium: 300Cholesterol: 0

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 carrots, scrubbed with clean vegetable brush under running water, shredded
• 1 ½ cups broccoli slaw or chopped broccoli or cauliflower
• 1 cup chopped salad greens or lettuce, gently rubbed under cold running water
• ½ cup cheddar cheese, shredded
• ¼ cup low-fat ranch dressing
• 4 (7-inch) whole grain tortillas

Directions:

1. Wash hands with soap and water.
2. In a small mixing bowl combine carrots, broccoli slaw, chopped lettuce and cheese.
3. Add ranch dressing and toss to coat vegetables.
4. Spoon ¾ cup of the vegetable mixture down the center. Wrap the tortilla around the vegetable mixture.
5. Serve immediately.

Category:  Snacks Yield: 4 servings Calories: 280Total Fat: 16Saturated Fat: 5Potassium: 8Total Sugars: 6Iron: 10Vitamin D: 0Calcium: 10Protein: 8Fiber: 3Added Sugars: 4Total Carbohydrates: 28Sodium: 590Cholesterol: 20Photo provided by Cami Wells.

Enjoy this spicy delight as a delicious treat at the end of a busy, active day. It contains vitamin A and is a source of calcium — so you're not drinking "empty calories."

Nutrition Software Used: ESHA Food ProcessorNotes: 

One 15 oz. can of pumpkin has about 1-3/4 cups of canned pumpkin — enough to make seven shakes. After you open the canned pumpkin, transfer any remaining pumpkin to another container, cover, and store in the refrigerator. Use within four days or freeze. Here are some ways to use the extra pumpkin:

• Stir a few tablespoons into a bowl of oatmeal. Top with walnuts, raisins and cinnamon or pumpkin pie spice.
• Mix into vanilla yogurt, a tablespoon at a time, until you get a taste you like. Add a touch of cinnamon or pumpkin pie spice for extra flavor.
• Fill an ice-cube tray or silicon mini muffin pan with canned pumpkin. Pop out when frozen and transfer to a freezer bag.

Ingredients:

• 1/4 cup canned pumpkin (NOT canned pumpkin pie MIX)
• 1/3 cup nonfat milk
• 1 cup low-fat frozen vanilla yogurt
• 1/4 teaspoon pumpkin pie spice

Directions:

1. Wash hands with soap and water.
2. Add all ingredients to a blender. Cover and blend on high until smooth.
3. If desired, garnish with a dash of pumpkin pie spice.

Category:  Beverages Desserts Yield: 1 serving Calories: 250Total Fat: 4Saturated Fat: 2.5Potassium: 8Total Sugars: 33Iron: 6Vitamin D: 6Calcium: 20Protein: 8Fiber: 2Added Sugars: 19Total Carbohydrates: 47Sodium: 125Cholesterol: 15Photo 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:

• 1/2 cup low-fat vanilla yogurt
• 1/4 teaspoon cinnamon
• 1/4 teaspoon vanilla
• 1 apple, gently rubbed under cool, running water, sliced

Directions:

1. Wash hands with soap and water.
2. Combine yogurt, cinnamon and vanilla in small bowl.
3. Dunk apples in dip and enjoy!

Category:  Appetizers Snacks Yield: 1 serving Calories: 190Total Fat: 0Saturated Fat: 0Potassium: 8Total Sugars: 26Iron: 0Vitamin D: 6Calcium: 10Protein: 4Fiber: 5Total Carbohydrates: 47Sodium: 60Cholesterol: 5Photo provided by Cami Wells.

Nutrition Software Used: ESHA Food Processor

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 yellow onion, scrubbed with clean vegetable brush under running water, chopped
• 1 cup carrots, scrubbed with clean vegetable brush under running water, peeled and sliced
• 1 quart (4 cups) low sodium chicken broth
• 3 cups mashed potatoes
• 1 teaspoon dried thyme leaves
• 2 cups chopped, cooked turkey
• Salt and pepper to taste (optional)

Directions:

1. Wash hands with soap and water.
2. In a large saucepan or Dutch oven, sauté over medium heat in olive oil, onion and carrots until the onion is translucent and the carrots are tender crisp, about 5 minutes.
3. Add chicken broth, mashed potatoes and thyme. Continue cooking and stir until broth is smooth.
4. Add turkey; continue cooking on medium heat until mixture starts to simmer.
5. Reduce heat to medium-low and continue to simmer, stirring occasionally — for about 10 minutes — until mixture is heated through and the temperature reaches 165°F when measured with a food thermometer.
6. Season with salt and black pepper if desired.

Category:  Soups Category Description: 

Try a few of our favorite soup recipes!

Yield: 6 servings Calories: 250Total Fat: 10Saturated Fat: 4Potassium: 15Total Sugars: 4Iron: 6Vitamin D: 0Calcium: 4Protein: 19Fiber: 1Added Sugars: 0Total Carbohydrates: 21Sodium: 610Cholesterol: 50Photo provided by Alice Henneman.

Nutrition Software Used: ESHA Food Processor

Ingredients:

• 2 cups mild, chunky salsa
• 2 cups frozen whole kernel corn
• 2 (15 ounce) cans black beans
• 2 cups chopped, cooked turkey
• 1 quart (4 cups) low sodium chicken broth
• Salt and pepper to taste
• Grated, cheddar cheese (optional)

Directions:

1. Wash hands with soap and water.
2. Combine salsa, corn, black beans, turkey, and chicken broth in a large saucepan or Dutch oven.
3. Bring to a boil, then reduce heat and simmer for 5 minutes.
4. Season to taste with salt and black pepper.
5. If desired, top with grated cheddar cheese.

Category:  Soups Category Description: 

Try a few of our favorite soup recipes!

Yield: 6 servings Calories: 310Total Fat: 3Saturated Fat: 0Potassium: 15Total Sugars: 7Iron: 20Vitamin D: 0Calcium: 4Protein: 26Fiber: 11Added Sugars: 3Total Carbohydrates: 46Sodium: 860Cholesterol: 35Photo provided by Alice Henneman

Nutrition Software Used: ESHA Food Processor

Ingredients:

• 2 eggs
• ½ cup vegetable oil
• 1 cup brown sugar
• 2 large ripe bananas, gently rubbed under cold running water, peeled and mashed
• 1 cup quick cooking oats
• ½ cup fat free milk
• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 tablespoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• ½ teaspoon cinnamon

Directions:

1. Wash hands with soap and water. Preheat oven to 350°F.
2. Break eggs into a large bowl. Wash hands with soap and water after cracking raw egg.
3. Add oil, brown sugar. bananas, oats and milk to eggs. Mix well.
4. Add all-purpose flour, whole wheat flour, baking powder, baking soda, salt, and cinnamon. Stir together.
5. Spray a 9x5-inch inch loaf pan with cooking spray. Pour batter into the pan. Bake in for 55-60 minutes or until toothpick comes out clean when inserted into the bread.

Category:  Breads and Rolls Yield: 16 servings Calories: 210Total Fat: 8Saturated Fat: 1Potassium: 2Total Sugars: 15Iron: 6Vitamin D: 0Calcium: 4Protein: 4Fiber: 2Added Sugars: 13Total Carbohydrates: 32Sodium: 210Cholesterol: 20Photo provided by Cami Wells.

Nutrition Software Used: ESHA Food Processor

Ingredients:

• 1 cup chopped, cooked turkey or chicken
• Dash of pepper
• 1/4 cup chopped onion, scrubbed with clean vegetable brush under running water
• 1/4 cup chopped celery, scrubbed with clean vegetable brush under running water
• 2 carrots, scrubbed with clean vegetable brush under running water, diced
• 1/4 teaspoon dried thyme
• 2 cups low sodium chicken broth
• 1 cup cooked pasta (such as bowtie, shells, macaroni, etc.) OR 1 cup cooked rice

Directions:

1. Wash hands with soap and water.
2. Add all ingredients, except pasta or rice to pan. Bring to a boil, reduce heat to a simmer and cook covered until vegetables are tender crisp, about 10 to 15 minutes.
3. Add cooked pasta or cooked rice and cook a few more minutes until pasta or rice is heated.

Category:  Soups Category Description: 

Try a few of our favorite soup recipes!

Yield: 2 servings Calories: 270Total Fat: 4.5Saturated Fat: 1Potassium: 10Total Sugars: 7Iron: 10Vitamin D: 0Calcium: 4Fiber: 3Added Sugars: 0Total Carbohydrates: 29Sodium: 500Cholesterol: 29Photo provided by Alice Henneman