Tag: Recipe

Healthful Whole Grains!

Whole grains provide energy for daily activities and reduce the risk for developing many major disease such as heart disease, type 2 diabetes, and certain types of cancers. Whole grains are delicious and can be added into your meals or can be the main ingredient! When shopping for whole grains, look for the Whole Grain Stamp, shown in the photo and make sure the item states “Whole Grain”. Check out our issue of Building Strong Families for more tips to incorporate more whole grains into your diet and for a delicious and easy overnight oats recipe! https://www.postrock.k-state.edu/home-family/monthly-column/building-strong-families/

By:  Ashley Svaty

Fall Apple Crisp

Makes 9 servings

  • 7 cups cored, sliced apples (about 2 lbs. or 5 large apples)
  • ⅓ cup 100% apple juice
  • ½ cup whole wheat flour
  • ¼ cup sugar
  • ¼ cup packed light brown sugar
  • ½ cup rolled oats
  • 5 tablespoons soft tub margarine, cut into small pieces
  • 3 Tablespoons slivered almonds

Directions

1. Preheat oven to 375°F.

2. Peel apples, slice, and toss in a mixing bowl with apple juice to coat.

3. Combine flour, both kinds of sugar, and oats in another mixing bowl. Cut       in margarine using two knives until mixture is crumbly. Stir in almonds.

4. Spray a square 8-inch by 2-inch baking dish with non-stick cooking spray.       Pour apples into baking dish and sprinkle with crumb mixture.

5. Bake 45 minutes or until topping turns golden brown.

Source: North Carolina Eat Smart, Move More. Nutrition per 1⁄9 of recipe: 200 calories, 8 g fat, 0 mg cholesterol, 60 mg sodium, 33 g carbohydrate, 4 g fiber, 22 g sugars, 2 g protein.

For more nutritious recipes, view pages 4-6 of the leaders guide!

By:  Ashley Svaty

Turkey Fruit Trays

Get creative, have fun, and involve the kids when making your original vegetable or fruit tray!  Feel free to use your favorite produce but this recipe includes:

  • 1/2 pear sliced in half lengthwise
  • 1 apple cored, sliced
  • 2 mandarin oranges, peeled, segmented
  • 2 kiwi, peeled, sliced
  • 10 red grapes
  • 4 green grapes
  • 3 matchstick carrots
  • 2 mini chocolate chips

Steps:

  1. Place pear on serving plate.
  2. Layer apples, oranges, kiwi and grapes  around pear to form the turkey’s feathers.
  3. Place 2 carrots under pear to form its feet.
  4. Cut other carrot into 3 pieces and place on pear to form arms and a beak, and use chocolate chips for the eyes.

Source: https://www.produceforkids.com/recipes/thanksgiving-turkey-fruit-tray

By:  Ashley Svaty

Watermelon and Feta Salad

Ashley Svaty
Nutrition, Food Safety
and Health Agent

Ingredients:
6-8 cups diced watermelon
2 cups cooked barley berries, quinoa or pearled sorghum
2 cups fresh edamame
1 Tbsp. chopped fresh mint
1.4 cup feta crumbles
2-3 Tbsp. thinly sliced red onion

Dressing:
2 Tbsp. olive oil
2 tsp. sweet balsamic vinegar
kosher salt and freshly ground black pepper, to taste

Gently toss salad ingredients together in a mixing bowl; divide between two plates. Whisk oil and vinegar together to create dressing; drizzle over salad on plates, then season salads with salt and pepper.

Nutrition Facts Serving size ¼ of recipe: Calories 380, Total Fat 14g, Saturated Fat 2.5g, Sodium 190 mg, Total Carbohydrate 50g, Dietary Fiber 8g, Sugars 19g, Protein 15g.

From Chef Alli’s Farm Fresh Kitchen

By:  Ashley Svaty