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Updated: 27 min 1 sec ago

Pear and Parsnip Smash-up

Mon, 02/17/2020 - 16:22
Nutrition Software Used: Esha Food ProcessorNotes: 

Parsnip is a root vegetable closely related to the carrot and parsley. The parsnip is a long, tuberous root with cream-colored skin and flesh. It looks similar to a creamed colored carrot. They are typically sold with a wax coating to prevent them from losing moisture. Leave the coating on until you are ready to cook parsnips.

Parsnips can be roasted, sauted, boiled or steamed and mashed.

Author:  Georgia Jones gjones2 Newsletter/Program:  Discover Seasonal Cooking Archive Link: https://food.unl.edu/discover-seasonal-cookingContact Info: Georgia Jones

Ingredients:

  • 1½ pounds parsnips, scrubbed with clean vegetable brush under running water
  • ½ teaspoon salt
  • 1 large pear, gently rubbed under cold running water
  • 3 Tablespoons butter

Directions:

  1. Wash hands with soap and water.
  2. Peel the parsnips. Cut into ½-inch cubes. Place in a medium saucepan. Add salt and water to cover parsnips. Cover saucepan and cook on medium for about 15 minutes or until parsnips are starting to soften.
  3. Core the pear. Cut into ½-inch cubes. Add pears to the parsnips. Continue to cook until parsnips and pears can be easily pierced with a fork.
  4. Drain. Add butter and stir to mix butter with parsnips and pears. Mash with a fork or potato masher. Serve warm.
Category:  Side Dishes Yield: Serves 4 Calories: 240Total Fat: 9Saturated Fat: 5Potassium: 15Total Sugars: 14Iron: 6Vitamin D: 0Calcium: 6Protein: 2Fiber: 10Added Sugars: 0Total Carbohydrates: 39Sodium: 310Cholesterol: 25

Canned Food Convenience

Thu, 02/13/2020 - 14:05

Test Your Salt Savvy

Thu, 02/13/2020 - 09:13

Bake for Family Fun Month

Mon, 02/10/2020 - 10:32

Packed Lunch Safety

Mon, 02/10/2020 - 07:31

Fresh Fruit Salsa with Cinnamon Crisps

Thu, 02/06/2020 - 15:48

Source:

Recipe adapted from Fast Foods, Nebraska Extension 4-H Curriculum, 4H5000.

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:

  • 4 strawberries
  • ½ banana
  • 1 apple
  • 1 kiwi
  • 2 Tablespoons orange juice
  • 2 Tablespoon sugar, divided
  • 1 pinch nutmeg
  • 2 (8-inch) tortillas
  • Cooking spray

Directions:

  1. Wash hands with soap and water. Preheat oven to 350ºF.
  2. Gently rub produce under cold running water. Peel and core the kiwi. Dice the strawberry, apple, banana, and kiwi into ¼ inch pieces. Mix orange juice, 1 tablespoon sugar, nutmeg, and ¼ teaspoon cinnamon. Toss with fruit. Chill.
  3. Cut each tortilla into 8 pieces. Arrange on a baking sheet. Lightly coat with cooking spray.
  4. Combine remaining 3/4 teaspoon cinnamon and 1 tablespoon sugar. Sprinkle over tortillas slices.
  5. Bake 6 to 8 minutes until slightly browned.
  6. Serve cinnamon crisps with fruit salsa.
Category:  Appetizers Desserts Snacks Yield: 4 servings Serving Size: 1/4 cup salsa and 1/2 tortillaCalories: 160Total Fat: 2.5Fiber: 2Total Carbohydrates: 32Sodium: 220

No-Added-Salt Sloppy Joes

Wed, 02/05/2020 - 10:02

What could be easier than serving a Sloppy Joe mixture on buns, or over baked potatoes, or pasta? Make your own seasoning mix and cut back on the salt found in commercial mixes. A quick (and easy!) way to further cut back on salt is using no-salt-added ketchup when preparing your Sloppy Joes.

Source:

Recipe developed by Alice Henneman.

Nutrition Software Used: Esha Food ProcessorNotes: 
  • Try serving the sloppy joe meat over pasta or baked potatoes for a twist to the classic recipe.
  • 1 (8-oz.) can tomato sauce plus 1 to 2 teaspoons of vinegar and 1 teaspoon of sugar can be substituted for the ketchup.
  • Use any leftovers within 3 to 4 days. Reheat until steamy hot — 165 degrees F. Or, freeze extras in freezer-quality bags in amounts you'll plan to eat at one meal. Cool in a shallow pan (meat should be no deeper than 2 inches) before transferring to freezer bags.
  • After you've tried this recipe and adjusted seasonings to personal taste, double or triple the seasoning recipe next time. It's simplest to set out small bowls and measure enough for one recipe into each bowl. Then, transfer the mixture in each bowl to a 6-inch square of heavy-duty aluminum foil. Fold tightly and store the packets together in a plastic freezer bag in a cool, dark, dry place.
  • As a general rule, keep ground spices for about a year from time of purchase for best quality. Plan to use this mix while your seasonings are still within this freshness range for best taste.

Ingredients:

  • 1 tablespoon dried minced onion
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon black pepper
  • 1 pound of lean ground beef
  • 1/2 cup water
  • 1 cup of no-salt added ketchup
  • 6 whole-grain hamburger buns

Directions:

  1. Wash hands with soap and water.
  2. Mix all spices until well blended.
  3. Brown 1 pound of lean ground beef over medium heat 8 to 10 minutes in a large nonstick skillet, breaking beef up into small crumbles. Cook until beef is not pink and reaches 165 degrees when measured with a food thermometer. Pour off drippings.
  4. Add seasoning mix, water and no-salt-added ketchup.
  5. Simmer for 10 minutes, reducing heat as needed to maintain a gentle simmer. Stir occasionally. Add more water if the mixture becomes too thick.
  6. Serve on whole grain buns hamburger buns.
Category:  Main Dishes Yield: 6 servings Calories: 340Total Fat: 8Saturated Fat: 3Potassium: 15Total Sugars: 13Iron: 20Vitamin D: 0Calcium: 10Protein: 29Fiber: 0Added Sugars: 11Total Carbohydrates: 37Sodium: 300Cholesterol: 65Photo provided by Alice Henneman

Add Flavor with Herbs and Spices

Wed, 02/05/2020 - 09:18

Potato Corn Chowder

Tue, 02/04/2020 - 09:30

This soup is thickened by adding a puree of corn and skim milk. This keeps the calories lower than chowders made with cream. Also, it is a simpler and quicker thickening method than making a white sauce for the soup.

Source:

This recipe was written by Alice Henneman and inspired by a recipe created by Vicki Jedlicka, UNL Lancaster County Extension.

Nutrition Software Used: Esha Food ProcessorNotes: 

Never let soup set at room temperature more than two hours. To speed cooling, transfer soup to shallow containers, making sure soup is no more than TWO inches deep. Refrigerate promptly. You can place loosely covered foods in the refrigerator while still warm; cover when food is completely cooled. When serving soup a second time, reheat it until it's steaming hot throughout, 165 degrees F.

Ingredients:

  • 2 tablespoons butter or margarine
  • 2 sticks celery, scrubbed with clean vegetable brush under running water and chopped
  • 1 pound red boiling potatoes (about 3 potatoes, scrubbed with clean vegetable brush under running water, peeled and cut into 1/2-inch cubes)
  • 4 cups frozen corn kernels, thawed
  • 4 cups low-sodium chicken broth
  • 2 cups low-fat milk
  • 1/4 teaspoon freshly ground black pepper
  • Salt to taste

Directions:

  1. Wash hands with soap and water.
  2. Using a large saucepan, melt the butter or margarine over moderately low heat. Add the celery and cook— stirring occasionally—until celery begins to soften, about 10 minutes.
  3. Stir in the potatoes, 2 cups of the corn and the broth. Bring to a boil. Reduce the heat; simmer— stirring occasionally—for about 15 minutes.
  4. Using a blender, puree the remaining 2 cups of corn with the milk.
  5. Stir the puree and the black pepper into the chowder. Simmer until the soup thickens slightly, 5 to 15 minutes.
  6. Taste and add salt as desired.
Category:  Soups Category Description: 

Try a few of our favorite soup recipes!

Yield: 6 servings Calories: 390Total Fat: 6Saturated Fat: 3Potassium: 20Total Sugars: 11Iron: 6Vitamin D: 6Calcium: 10Protein: 13Fiber: 6Added Sugars: 0Total Carbohydrates: 73Sodium: 670Cholesterol: 10Photo provided by Alice Henneman

Heart Smart Fun

Mon, 02/03/2020 - 13:10

Valentine's Day Snack Ideas

Mon, 02/03/2020 - 10:26

Chocolate Chunk Cocoa Mix

Fri, 01/31/2020 - 08:13

Source:

Recipe provided by Alice Henneman

Nutrition Software Used: Esha Food ProcessorNotes: 

This recipe uses less sugar and cocoa powder than many cocoa mixes.Also, it omits adding non-dairy creamer. The mini semi-sweet chocolate chips add an extra chocolaty flavor, sweetness, and a slight creaminess from the fat content of the chips. Adding the cocoa to heated milk rather than using non-fat dry milk powder makes the taste more similar to cocoa made from scratch.

Ingredients:

  • 1 ½ cups unsweetened cocoa powder
  • 1 cup mini semi-sweet chocolate chips
  • ¾ cup sugar

Directions:

  1. Wash hands with soap and water
  2. Add all the ingredients to a blender. Blend until the ingredients are well-mixed and the chips are broken into small chunks.
  3. Store in an airtight container at room temperature for up to 4 months. Makes about 3 cups of mix.
  4. For one cup of cocoa: In a small saucepan, whisk ¼ cup of the cocoa mix with ¾ cup milk while bringing the milk barely to a simmer over medium-low heat.
Category:  Beverages Yield: 3 cups of mix Serving Size: ¼ cup of mix made with ¾ cup of low-fat milkCalories: 210Total Fat: 6Saturated Fat: 2.5Potassium: 8Total Sugars: 30Iron: 15Vitamin D: 10Calcium: 20Protein: 9Added Sugars: 20Total Carbohydrates: 35Sodium: 80Cholesterol: 5

Sassy Pretzel Dip

Thu, 01/30/2020 - 17:16
Nutrition Software Used: Esha Food ProcessorNotes: 

If bringing to a sporting event, make sure pack veggies and dip in a cooler with ice or gel packs.

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:

  • ¼ cup low-fat mayonnaise
  • ¼ cup brown mustard
  • 2 tablespoons light brown sugar
  • Hard or soft pretzels OR vegetables

Directions:

  1. Wash hands with soap and water.
  2. Stir together mayonnaise, mustard, and brown sugar.
  3. Serve 2 tablespoons of dip to each child with some pretzels or veggies.
  4. Dunk pretzels or veggies in the dip and enjoy!
Category:  Snacks Yield: Makes 5 servings Serving Size: 2 Tablespoons of dipCalories: 50Total Fat: 2.5Saturated Fat: 0Potassium: 0Total Sugars: 6Iron: 0Vitamin D: 0Calcium: 0Protein: 0Fiber: 0Added Sugars: 6Total Carbohydrates: 7Sodium: 200Cholesterol: 0Photo provided by Kelsey Bair, former UNL Dietetic Intern

Breakfast Burritos

Wed, 01/29/2020 - 10:44

Eating breakfast provides your body with the energy it needs to start the day, helps you to stay alert, and can improve your mood.

https://food.unl.edu/recipes/documents/spanish/breakfast-burritos-spanish_0.pdfNotes: 

Cooked sausage and/or diced potatoes can be added to these burritos. Remember this will change the nutrition information.

https://food.unl.edu/recipes/documents/breakfast-burritos.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:

  • 12 eggs
  • pepper, to taste
  • salt, to taste
  • 1 Tablespoon vegetable oil
  • 1/2 cup onion, scrubbed with clean vegetable brush under running water, diced
  • 1/2 cup green pepper, scrubbed with clean vegetable brush under running water, diced
  • 10 whole wheat flour tortillas
  • 1 1/2 cups Cheddar cheese, shredded
  • salsa (optional)

Directions:

  1. Wash hands with soap and water.
  2. Break eggs into a medium-sized bowl. Wash hands with soap and water after cracking raw eggs. Season with pepper and salt as desired. Whisk the eggs with a whisk or fork until combined.
  3. In a large skillet over medium-high heat, heat vegetable oil. Add onion and green pepper and cook until tender, about 5 minutes.
  4. Add eggs to the green pepper mixture and use a spatula to scramble until cooked through. Remove from heat and set aside.
  5. Place a tortilla on a plate, add scrambled egg mixture. Top with a sprinkle of cheese and salsa, if desired.
  6. Make burrito by folding two sides in and then rolling. Continue to assemble additional burritos using the same process.
  7. Store leftovers in a sealed container in the refrigerator.
  8. To freeze burritos for later, place burritos in the refrigerator until cooled. When cooled, tightly wrap each burrito in tin foil and place in the freezer for up to 3 months.
  9. To reheat, unwrap and place burrito on a microwave-safe plate. Microwave on high 2-3 minutes, flipping it every minute. Let cool slightly before eating.
Category:  Breakfast Yield: 10 servings Serving Size: 1 burritoCalories: 280Total Fat: 16Saturated Fat: 6Protein: 16Fiber: 0Total Carbohydrates: 21Sodium: 520

Baked Lentil Casserole

Tue, 01/28/2020 - 15:17

Planning meals save you money and time. Remember to include healthy snacks in your meal plan and include them on your grocery list. Be flexible.

https://food.unl.edu/recipes/documents/spanish/baked-lentil-casserole-spanish_0.pdfNotes: 

*Any type of lentils can be used in this recipe.

https://food.unl.edu/recipes/documents/baked-lentil-casserole_0.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 cup lentils* (rinsed)
  • 3/4 cup water
  • 1/2 teaspoon salt (optional)
  • 1/4 teaspoon black pepper (optional)
  • 1/4 teaspoon garlic powder (optional)
  • 1 teaspoon chili powder (optional)
  • 1/2 cup onion, scrubbed with clean vegetable brush under running water, chopped
  • 1 (14 ounce) can "no salt added" diced tomatoes
  • 2 carrots, scrubbed with clean vegetable brush under running water, shredded
  • 1/2 cup shredded Cheddar cheese

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 350 degrees F. Spray a 2 quart baking dish with non-stick cooking spray. Set aside.
  3. In a medium bowl, combine lentils, water, seasonings, onion, tomatoes, and carrots.
  4. Place lentil mixture in prepared baking dish. Cover tightly wth oven-safe lid or foil.
  5. Bake for 60 minutes.
  6. Remove cover and top with cheese.
  7. Bake, uncovered 5 minutes or until cheese is melted.
  8. Store leftovers in a sealed container in the refrigerator.
Category:  Main Dishes Yield: 5 servings Serving Size: 1/5 of recipeCalories: 220Total Fat: 4Saturated Fat: 2Protein: 13Fiber: 6Total Carbohydrates: 33Sodium: 125

Berry Flower

Thu, 01/23/2020 - 14:16
Nutrition Software Used: Esha Food ProcessorNotes: 

*Cut berries in half to reduce choking hazard for young children.

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:

  • 1/4 cup fresh berries*, washed gently under cool running water
  • 2 teaspoons low-fat cream cheese
  • 1/2 of a whole-wheat mini bagel

Directions:

  1. Wash hands with soap and water. Spread cream cheese on bagel.
  2. Decorate with berries!
Category:  Snacks Yield: 1 serving Calories: 90Total Fat: 2Fiber: 2Added Sugars: 0Total Carbohydrates: 14Sodium: 130Photo provided by Cami Wells.

Berry Butterfly

Thu, 01/23/2020 - 13:17
Nutrition Software Used: Esha Food ProcessorNotes: 

*Cut berries in half to reduce choking hazard for young children.

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:

  • ¼ cup fresh berries*, gently washed under cool running water
  • 2 teaspoons low-fat cream cheese
  • ½ of a whole-wheat mini bagel

Directions:

  1. Wash hands with soap and water. Spread cream cheese on bagel. Cut in half.
  2. Decorate with berries!
Category:  Snacks Yield: 1 serving Calories: 90Total Fat: 2Saturated Fat: 1Potassium: 2Total Sugars: 3Iron: 6Vitamin D: 6Calcium: 10Protein: 3Fiber: 2Added Sugars: 0Total Carbohydrates: 14Sodium: 130Cholesterol: 5Photo provided by Cami Wells.

Sweet Ideas without Added Sugar

Tue, 01/21/2020 - 10:14

No-Bake Energy Bites

Wed, 01/15/2020 - 11:01

Snacking can be an important part of a healthy diet. The key is to plan and choose snacks that are full of the good things our bodies need, instead of snacks that are full of extra calories, sugar, and fat.

Source:

 WeCook: Fun with Food and Fitness. (2018). No-Bake Energy Bites.

https://food.unl.edu/recipes/documents/spanish/no-bake-energy-bites-Spanish.pdfhttps://food.unl.edu/recipes/documents/no-bake-energy-bites_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:

  • 3/4 cup quick oats
  • 1/4 cup wheat bran
  • 1/3 cup honey
  • 1/4 cup nut butter (peanut, soy, almond, etc.)
  • 1 teaspoon vanilla extract
  • 2 Tablespoons dried fruit (raisins, dried cranberries, etc.)
  • 1 Tablespoon slivered almonds (optional)
  • 2 Tablespoons mini chocolate chips (optional)

Directions:

  1. Wash hands with soap and water.
  2. In a small bowl, mix together oats and wheat bran.
  3. In a medium bowl, combine honey, nut butter, and vanilla extract. Stir until mixed well.
  4. Add oat mixture to honey mixture.
  5. Stir in dried fruit, almonds and chocolate chips, if desired.
  6. Spray cooking spray on one hand. Rub hands together.
  7. Using a spoon to portion out a small amount, roll mixture into 15 balls and serve.
  8. Store leftovers in a sealed container in the refrigerator or freezer.
Category:  Snacks Yield: 15 servings Serving Size: 1 biteCalories: 70Total Fat: 2.5Saturated Fat: 0Protein: 2Fiber: 1Total Carbohydrates: 11Sodium: 20

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