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!
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)
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.
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!
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)
In a medium bowl, combine eggs, bananas, rolled oats, baking powder, vanilla extract, and cinnamon. Batter should be cohesive and without lumps.
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).
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.
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/
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
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 FactsServing 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.