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Tag: Recipe

Clover Power Smoothie

Posted on by djbechard

Celebrate St. Patrick’s Day with a festive, tasty, and kid-friendly green smoothie.

Ingredients:

2/3 cup 100% apple juice*

½ cup fresh baby spinach**

2 cups frozen pineapple chunks, no sugar added

1 cup low-fat vanilla yogurt***

1 banana

Directions:

  1. Add apple juice and spinach leaves to blender. Blend first to help make it smooth and avoid leafy chunks.
  2. Place the remaining ingredients in the blender.
  3. Blend until smooth and serve.

Nutrition Facts Per Serving (1 cup): 135 calories, 1g Total Fat, 0g Saturated Fat, 35mg Sodium, 31g Total Carbohydrates, 24 g Sugars, 2g Dietary Fiber, 2g Protein

* You can substitute low-fat or nonfat milk or 100% white grape juice for 100% apple juice. Adding milk instead of 100% fruit juice will lower the calories and sugar while adding extra calcium to help strengthen bones.

** You can use kale instead of spinach. Kale does have a stronger flavor than spinach. I like using spinach since it has little to no flavor.

***To make the smoothie even healthier, use nonfat vanilla yogurt or nonfat Greek yogurt instead of low-fat vanilla yogurt.

By: Jamie Rathbun

Stock Your Kitchen for Simple Meals

Posted on by djbechard

Having a well-stocked kitchen makes meal planning easier. Use this basic food checklist for some ideas to help stock your pantry, refrigerator, and freezer for simple meals. Feel free to personalize this list with foods you frequently use.

In the Pantry

Breakfast and Cereals

  • Cereal (consider whole grain varieties)
  • Oatmeal
  • Pancake mix

Canned, Jarred, and Pouched Foods

  • Fruits and vegetables (choose options without added sugar or salt)
  • Meat, poultry, and seafood
  • Beans (pinto, black, garbanzo)
  • Soups (look for lower sodium varieties)
  • Nut butter (peanut, almond)
  • Dried fruit
  • Sauces (tomato, spaghetti, pizza)
  • Salsa
  • Broth or stock (chicken, beef, vegetable)

Grains, Pasta, and Sides

  • Bread (consider whole grain varieties)
  • Tortillas or taco shells
  • Pasta (consider whole grain varieties)
  • Rice (include some whole grain rice, such as brown rice)
  • Oats (old fashioned or rolled, quick, or steel cut)

Produce

  • Onions
  • Potatoes

Snacks

  • Crackers (consider whole grain varieties)
  • Popcorn
  • Nuts (almonds, walnuts, etc.)

Baking and Cooking Supplies

  • Instant non-fat dry milk
  • Flour (consider whole grain)
  • Sugar (white granulated, brown)
  • Seasonings and spices (salt, black pepper, garlic, minced onion)
  • Oil for cooking (olive, canola, vegetable)

Condiments & Salad Dressings

  • Vinegar
  • Ketchup
  • Mustard
  • Mayonnaise (choose a lower fat option)
  • Salad dressing

In the Refrigerator

  • Milk (fat-free or low-fat)
  • Cheese (block, shredded, sliced, or string; consider lower fat options)
  • Yogurt (fat-free or low-fat; choose options with fewer or no added sugars)
  • Eggs
  • Fruits
  • Vegetables
  • Butter or margarine

In the Freezer

  • Fruits
  • Vegetables
  • Meat and seafood (chicken breast, ground beef/turkey, pork loin chops, salmon, shrimp)
  • 100% fruit juice concentrates
  • Waffles (consider whole grain varieties)
  • Breads (consider whole grain varieties)

For tips on storing foods for optimal freshness see these K-State Research and Extension guides:

Safe Food Storage: The Cupboard

Safe Food Storage: The Refrigerator and Freezer

By: Jamie Rathbun

Healthier Green Bean Casserole

Posted on by djbechard

Makes 9 servings.

Ingredients

1 can (10¾ ounces) reduced-fat cream of mushroom soup

½ cup fat-free sour cream

½ cup fat-free milk

2 cans (15 ounces each) drained green beans OR two 9-ounce bags frozen green beans

½ cup canned French-fried onions (See note below.)

Directions

  1. Mix soup, sour cream, and milk in a 2-quart casserole dish.
  2. Stir in beans and bake uncovered at 350oF until mixture is bubbly – about 40 minutes.
  3. Sprinkle onions on top and cook for 5 more minutes

Nutrition per ½ cup serving: 100 calories, 4g fat, 5mg cholesterol, 230mg sodium, 12g carbohydrate, 2g fiber, 3g sugar, 3g protein.

Dare to Compare Green Bean Recipes

Green Bean Recipes Calories per ½ cup serving Fat per serving (grams) Carbohydrates per serving (grams)
Traditional Green Bean Casserole* 180 12 15
Healthier Green Bean Casserole 100 4 12

*Made with regular cream of mushroom soup and 1 1/3 cups of French-fried onions.

Note: For extra calorie and fat savings, consider gently cooking fresh onions in a non-stick skillet to use as topping instead of purchased French-fried onions.

By: Jamie Rathbun

DIY Oatmeal Packets

Posted on by mjsaxton@ksu.edu

Oatmeal is a budget friendly, versatile and healthy whole grain that can be eaten anytime! Oatmeal is full of fiber which keeps you full and satisfied longer. The fiber is also great for the digestive track and helps with regularity.

Ingredients:

  • 1/2 cup quick or rolled oats
  • 1 cup water or milk

Flavor options:

  • Apple Cinnamon: Add 1 teaspoon sugar, 1/4 teaspoon cinnamon, & 2 tablespoons chopped apples
  • Cinnamon Raisin: Add 2 teaspoons packed brown sugar, 1/4 teaspoon cinnamon, & 2 tablespoons raisins
  • Cinnamon Spice: Add 1 teaspoon sugar, 1/4 teaspoon cinnamon, & 1/8 teaspoon nutmeg
  • Cocoa: Add 1 teaspoon baking cocoa

Directions:

*Wash hands with soap and water for 20 seconds*

  1. Put oats and optional ingredients into a plastic snack or sandwich bag.
  2. Seal bag and store for future use.

Stovetop Method:

  1. Boil water or milk.
  2. Stir in oats.
  3. Cook about 5 minutes over medium heat.

Microwave Method:

  1. Mix water or milk and oats in a microwave-safe bowl.
  2. Microwave for 2 1/2 to 3 minutes.
  3. Stir before serving.

By: Ashley Svaty

Let’s Make Salsa!

Posted on by mjsaxton@ksu.edu

Is your garden full of delicious produce such as peppers, onions, tomatoes? If so, you have the basic ingredients to make homemade salsa that you can eat with chips, or jazz up your poultry or fish. A fresh recipe from North Dakota State University is below, along with a video to help you make fun, simple, and delicious salsa!

 

 

Ingredients

  • 1 to 2 garlic cloves, finely chopped
  • 1/2 c. onion, finely chopped (about 1/2 medium onion)
  • 1/2 large green bell pepper, finely chopped
  • 1/2 to 1 whole jalapeno pepper, finely chopped*
  • 4 large Roma (paste) tomatoes, chopped
  • 1 small bunch of cilantro leave, finely chopped
  • 1 Tbsp. lemon juice or lime juice (freshly squeezed)

Directions

Mix ingredients together and serve. Store covered in the refrigerator and use within a few days. Serve with whole-grain crackers or chips.

Makes 4 servings. Per Serving: about 35 calories, 0 grams (g) of fat, 8 g carbohydrate, 2 g protein, 2 g fiber, 25% of the daily value for vitamin A and 70% of the daily value for vitamin C.

*Note: Be cautious when handling jalapeno peppers. Wear plastic gloves if possible and wash your hands thoroughly. The “heat” is in the seeds and veins. This salsa recipe is not suitable for canning.

By: Ashley Svaty

Banana Oatmeal Pancakes

Posted on by Nora Rhoades

If you’re looking for a quick and healthy recipe to try at home with your family, this is for you. Try this Med Instead of Meds banana oatmeal pancakes recipe using pantry essentials and you won’t be disappointed!

Ingredients:

  • 2 eggs, beaten
  • 2 bananas, mashed
  • ½ cup of old fashioned rolled oats, uncooked
  • ½ teaspoon baking powder
  • ¼ teaspoon vanilla extract
  • ⅛ teaspoon cinnamon
  • ½ teaspoon olive oil
  • ½ cup fresh or frozen fruit of your choice (optional)

Directions:

  1. In a medium bowl, combine eggs, bananas, rolled oats, baking powder, vanilla extract, and cinnamon. Batter should be cohesive and without lumps.
  2. Heat olive oil in medium skillet on medium-low heat. Once heated, spoon ¼ cup portions of the batter onto skillet and cook until golden brown on both sides (about 4 minutes on each side).
  3. Heat fruit in small skillet until warm, stirring occasionally. Serve over pancakes. You can also serve pancakes with chopped nuts or peanut butter on top.

Source: https://medinsteadofmeds.com/

By: Ashley Svaty

Healthful Whole Grains!

Posted on by Marci Metz

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