Tag: Recipe

Let’s Make Salsa!

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

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!

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