Arugula. Arugula Pesto Salad Dressing

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Valentine Ryan
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1 44 Vegetables: Arugula Arugula Shopping Tips: Leaves should be firm and green. Small, young leaves are more tender and do not have suh a strong flavor. Storage Tips: Store leaves in plasti bag in risper drawer. Best if used within 2 days. Serving Suggestions: Use the young, tender leaves to perk up a salad of leafy greens. Ribbon-ut or mine and stir into warm or old pasta dishes. Use as a garnish on sandwihes you ll likely find you don t need as muh mayo or mustard! Reipes Using: Fany Srambled Eggs Pea & Celery Salad Meal-in-a-Salad Salad Dressing Storage Guidelines Store overed in refrigerator for 7 10 days. Freeze extra in ie ube trays. Arugula A vegetable with a peppery, almost mustard-like taste, arugula adds a nie kik to salads and pesto. It is also a healthy way to add flavor to sandwihes and eggs. Arugula Pesto Salad Dressing Mix: 10 minutes Arugula Leaves This reipe was inspired by the Friendly Farm farm stand newsletter (Iowa City, Iowa). Arugula and spinah are Sondra s favorite ombination, but you an use any vegetable-herb ombination desired (see Pesto reipe on p. 93 for ideas). 1 up fresh arugula (loosely paked) 1 up fresh spinah (loosely paked) 2 loves garli, raked 2 Tbsp. raw apple ider vinegar 1/4 up water 11/2 tsp. freshly squeezed lemon juie 1/4 up olive oil Freshly grated nutmeg 1. Rinse arugula and spinah and spin-dry. 2. Add arugula, spinah and garli to food proessor with hopper blade (or blender jar). Proess until finely hopped. Add vinegar, water (for a thiker onsisteny, use less water) and lemon juie to proessor. Proess while streaming in oil. Season with nutmeg and salt to taste. Drizzle over side salad just before serving. It makes a great dressing for Roasted Potato Salad and Pea & Celery Salad. Yield: 16 (1 Tbsp.) servings 1 up vinegar Analysis/Tablespoon: Calories: 32 (Fat Cal 30) Fat: 3.3g (0.5g Sat) Cholesterol: 0mg Sodium: 10mg Carbs: 0.3g (0.1g Fiber 0g Sugar) Protein: 0.1g

2 54 Vegetables: Carrot Carrot Shopping Tips: Choose small to medium arrots that are risp and firm. Storage Tips: Remove green tops before storing. Serving Suggestions: Roasted yum! Shredded for salads, stir-fries and garnishes Raw as snaks, with dip or in a salad Reipes Featuring Carrots for Sweetness: Chunky Garden Spaghetti Saue Spie Muffin Cake/ Cupakes More Fats: Darker varieties have more vitamin K. Carrot Tops Carrot tops (fresh or dried) are full of nutrients. Mine the fresh tops and use as garnish (like parsley) for any reipe. Carrot A versatile vegetable, arrots an be enjoyed raw, ooked in asseroles, soups and stir-fries or served as a side Carrots dish. If eaten with the peel, they are a great soure of arotenoids, inluding vitamin A. Their fiber helps to prevent onstipation and alleviate indigestion. Carrots are a great natural sweetener for a variety of foods. Glazed Carrots S T: 15 minutes (mostly inative time) Carrots are naturally sweet, so taste buds an be retrained to enjoy them without sweeteners. But sometimes even the most all natural taster desires something a little sweeter. 2 ups slied/julienned arrots Salt and pepper Glaze Ingredients: 1/4 up water and/or ooking liquid 1 tsp. ornstarh 1/2 tsp. honey or agave netar, if neessary In sauepan, simmer seasoned arrots in small amount of water until al dente (approx. 10 min.). Drain ooking liquid into measuring up, leaving arrots in pan. Add water to measure ¼ up. Whisk in ornstarh and sweetener, if using. Pour over arrots and heat to thiken, stirring often. Taste. If needed, add more seasonings. Garnish with arrot tops (see Healthy Bite in sidebar). Yield: 4 vegetable servings Analysis/Serving: Calories: 30 (Fat Cal 1) Fat: 0.2g (0g Sat) Cholesterol: 0mg Sodium: 108mg Carbs: 7.1g (1.7g Fiber 3.6g Sugar) Protein: 0.6g

3 108 Breakfast and Brunh Ideas Cheese, Please Stir in two ounes of shredded low-fat heese before baking. Or, sprinkle shredded low-fat heese over top of eggs near the end of baking. Do Ahead Do Step 1 the night before. Cover and store in refrigerator. In morning, gently stir with fork before baking. Bake while you prepare for the day. Different Tastes If you are serving people with different tastes, add vegetables or meats to individual portions after pouring the egg mixture into the baking dish. For example, sprinkle sausage on half and tomatoes on half. Our Favorite Fresh spinah Tomatoes Red onion Seasoned garli salt (p. 222) Breakfast Squares S O: 10 or more minutes Bake: minutes This reipe provides the how part of the preparation. You determine what goes inside. Have fun and enjoy! The reipe an be divided by four and baked in single-serving bowls. 4 eggs, slightly beaten 1/2 up milk (low-fat ow, unsweetened soy) Seasoned garli salt (p. 222) or other seasonings/fresh herbs (e.g., hives) Any ombination of 3 4 vegetables and/or meats (see below for some ideas) Preheat oven 350. Oil an 8x8-inh dish. 1. In bowl, ombine eggs, milk, seasoning and desired vegetables (exept tomatoes) and meats together. Pour into prepared dish. 2. Bake minutes, or until puffy and golden brown and 160 internal temperature. 3. Allow to set 5 minutes. Cut into 4 squares. To reate your own breakfast muffin to go, plae square on toasted whole-grain English muffin. Or serve with Salsa (p. 91 or 153). Yield: 4 servings Vegetable and Meat Ideas 1 up spinah (fresh baby or frozen) 1 up died tomatoes (anned or fresh) (sprinkle on top instead of stirring in) 1/2 up died sweet peppers 1/2 up slied mushrooms 1/2 up other vegetables (e.g. onion, bok hoy) 1/4 lb. ground sausage, ooked and drained (p. 232) 1/2 up died nitrate-free ham ~1 up Sausage-Pepper-Onion Mix (p. 110) Analysis/Serving: (Our Favorite) Calories: 112 (Fat Cal 47) Fat: 5.2g (1.8g Sat) Cholesterol: 214mg Sodium: 256 Carbs: 8.5g (0.9g Fiber 8.2g Sugar) Protein: 8.4g

4 120 Soups, Stews and Casserole Meals Appeal to Kids Redue kale to 3 ups. Double the amount of arrots and hiken. Use hiken thighs for riher flavor. Omit dill if hildren do not like green fleks on their food (add dill for adults later). Soop out piees of arrot, hiken and/or kale for your hildren to eat with whole-grain pasta or brown rie. Healthy Bites Good for the Eyes: Kale ontains both lutein and zeaxanthin, key nutrients for eye health and the prevention of maular degeneration. Autumn Treat: Kale is sweetest after a good frost. Heart Health: Carrots are a rih soure of beta-arotene, an antioxidant proven to redue blood holesterol levels and redue the risk of heart disease. Grilled Chiken Kale-Carrot Soup S T: 45 minutes This reipe inludes a range on the quantity of salt; use less if inluding rie or pasta or adding rakers (see next page for making healthier hoies). Also, sometimes a little more salt is needed if arrots or kale are not at their prime flavor. 2 ups low-sodium hiken broth 3 ups water 1 small onion, finely hopped (1/2 up) 4 med-sized kale leaves, ribbon-ut (4 ups loosely paked) 1/4 3/8 tsp. salt 1 tsp. dried dill Freshly ground pepper, as desired 2 med. arrots, slied/died (1 up) 8 oz. raw hiken thighs or breasts/tenders (ut into small hunks) 1 up water 1. In large pan, bring broth, 3 ups of water, onion, kale and seasonings to boil. Redue heat, over and simmer for 15 minutes. Add arrots and simmer an additional minutes. 2. Meanwhile, in skillet sauté hiken (seasoned lightly with salt and dill) in a teaspoon of oil, stirring oasionally to brown evenly. Add to soup. Deglaze skillet with the final up of water. Add to soup. Add al dente ooked whole-grain pasta or ooked brown rie to the soup before serving or serve with whole-grain bread, whole-grain rakers and/or heese. Complement the meal with fresh or frozen fruit with a drizzle of plain yogurt. Freeze extra. Yield: 3 servings 6 ups Analysis/Serving: Calories: 190 (Fat Cal 54) Fat: 6g (1g Sat) Cholesterol: 66mg Sodium: Carbs: 16.4g (3.3g Fiber 3.1g Sugar) Protein: 19.1g

5 Quik-Fix Meals 145 Grilled Chiken/Pork Rubs S T: 15 minutes 4 (4 oz.) hiken breasts (boneless, skinless) OR lean pork hops (boneless or bone-in) High-Heat oil Salt, pepper, dried seasonings (see below) 1 up low-sodium hiken broth (optional) Preheat ast-iron skillet (or grill pan) on medium-low heat. 1. Rinse meat. Dry with paper towels. Lay on plate or piee of waxed paper. Drizzle oil on top side; spread with bak of a spoon. Sprinkle with salt, pepper and seasonings; rub seasonings in with bak of spoon. Using tongs or spatula, turn. Repeat oil, pepper and seasonings (not salt) to the seond side. 2. Grill single layer in skillet (or grill pan) for approximately 4 6 minutes per side, or until no longer pink and juies run lear. If skillet beomes dry, add a splash of water or oil as needed. Thiker breasts take longer; if desired, over pan during grilling time. 3. Optional: Transfer hiken to plate; keep warm. Add broth to skillet, heat and whisk to deglaze pan. Cook down. Pour over hiken. Yield: 4 servings Seasoning Ideas Garli powder, hili powder, umin and oregano OR Garli powder, paprika and parsley OR Garli powder, basil and oregano Start-to-Finish Quik-Fix Menu Grilled Chiken Rub Oven Fries (p. 76) Roasted Asparagus (p. 46) Meal Timing 1. Preheat oven 425º. Prepare and start oven fries. 2. Prepare asparagus; see reipe to know when to start. 3. Preheat skillet. Prepare and start hiken. 4. Turn fries, asparagus and hiken as needed. Helpful Hints Do-Ahead: Step 1 of Grilled Chiken Rubs an be done in advane, suh as the night before, earlier in the day or on your Do-Ahead day and individually frozen in sandwih-sized bags. Grilling Frozen Chiken: Seasoned breasts an be ooked straight from the freezer. Do not preheat skillet. Allow a few more minutes for ooking. Sandwih Meal: Omit fries from the menu and serve hiken on whole-grain bread or buns with healthy sandwih garnishes, suh as Pesto (p. 93), lettue, arugula, tomato slies and/or onion slies. Estimated Analysis for Meal/Serving: Calories: 412 (Fat Cal 145) Fat: 16.1g (1.8g Sat) Cholesterol: 63mg Sodium: 470mg Carbs: 37.5g (5.3g Fiber 5.6g Sugar) Protein: 31g

6 176 Breads and Grains Nutrition: Rie Whole-grain rie (brown rie) is a great soure of B vitamins and fiber. History: Rie originated in India, Southeast Asia and China around 4000 B.C. Today it is grown in many parts of the world, inluding the United States. Cooking with Rie: Rie has a rather plain flavor that provides an exellent anvas waiting to be olored with other foods and spies. The only limiting fator is the imagination of the ook. Play to Learn Kids love to pour! Give your hild some measuring ups or spoons and some rie or beans. Allow him to soop and pour, possibly measuring quantities, maybe just feeling the grains on his hands. A funnel or kithen sale an add to the fun. He ll be entertained while you re ooking, and one day your budding hef will be able to do all of your measuring for you! Rie Rie is a gluten-free grain and the seond-most-produed food in the world. Brown rie is available in many forms, inluding whole grain, flour, puffed, rie akes, pastas and reamy hot ereal. Brown rie flour has a drier onsisteny than wheat flour but is great for making roux and thikening saue. Basi Rie S T: 30 (or more) minutes (mostly inative) The smell of brown basmati rie ooking is like that of poporn. It is an irresistible draw to the dinner table, making it our favorite. 1 up dry basmati brown rie 21/4 ups water (or use some broth; often we use 1 up of low-sodium broth) Sant 1/4 tsp. salt (optional) 1. Plae rie in fine mesh strainer and rinse under running water. 2. In sauepan, ombine ingredients. (To save time, begin bringing liquids to boil while rinsing rie.) Cover and simmer until liquid is absorbed and rie is al dente. Test for doneness (see below). (Pakages often indiate to ook brown rie for 50 minutes; we rarely ook it longer than minutes.) 3. Remove from heat and allow to set for approximately 5 minutes. Stir to fluff. Test for Doneness: When ooking grains, it is best not to unover or stir. So to test for doneness, remove lid, remove a small bite from the surfae and quikly return lid. This minimizes loss of steam and does not disrupt the even ooking of the grain. Yield: 6 servings 3 ups Analysis/Serving: Calories: 107 (Fat Cal 10) Fat: 1.1g (0g Sat) Cholesterol: 0mg Sodium: 89mg Carbs: 23g (1.3g Fiber 0.7g Sugar) Protein: 2.7g

7 Breads and Grains 181 Converting to Whole Grains Converting to whole grains in baking an be a hallenge, espeially when our taste buds are used to the more refined grains. However, even small additions of whole grain an add nutritional benefit to the diet. This baking mix provides one way to move toward the use of whole grains without hallenging taste buds too muh. One a taste for this flour ombination has developed, people often find they an move more easily to inreased amounts of whole grain in their baking. Baking Mix Prepare: < 3 minutes 1 up whole-wheat pastry flour 1 up unbleahed all-purpose flour 4 tsp. baking powder 1/4 tsp. salt Triple Bath of Baking Mix Prepare: < 5 minutes 3 ups whole-wheat pastry flour 3 ups unbleahed all-purpose flour 4 Tbsp. baking powder 3/4 tsp. salt Measure ingredients into a storage jar. It is easy to use a quart jar for small bathes and a short ½ gallon jar for a triple bath. To mix, rok jar bak and forth for several times. To save time mixing, alternate ingredients when measuring into jar. Yield (triple bath): ~7 ups Time Saver Preparing this baking mix ahead of time saves the steps of measuring several ingredients when you are ready to bake. Adding a few additional ingredients makes great ookies, bisuits and offee akes. Little Chefs Measuring and mixing are wonderful teahing ativities. Kids learn not only ooking skills but also fine motor skills and even math skills. As you measure the flour together, disuss the measurements. Instead of putting in a whole up of flour, ask them to put in two half ups or three third ups. The best part omes at the end when they get to rok the jar. Feel free to put on some musi and reate your own baking mix dane! Healthy Bite Potluks and family gatherings are often plaes where people resist hoosing whole grains, beause there are many refined options available. Preparing foods with only half whole grain (suh as using this baking mix) introdues whole grains to their diet in a more aeptable fashion.

8 Desserts 197 Choolate Chip Cookie Makeover Original Reipe Alteration Benefit all-purpose flour use half whole-grain flour inreases fiber, protein and other nutrients 1 up of butter redue by one-third redues saturated fat 11/2 ups sugar redue by one-third dereases alories and sugar ontent 2 ups hoolate hips ut in half dereases alories and redues fat and sugar ontent Choolate Chip Cookies Mix: 15 minutes 2/3 up unsalted butter, softened OR healthier-hoie margarine 1/2 up granulated (white) sugar 1/2 up brown sugar 2 eggs OR egg substitute (p. 206) 2 tsp. vanilla extrat 21/2 ups Baking Mix (p. 181) 1 up semi-sweet hoolate hips Preheat oven 350. Oil ookie sheets. With mixer, ream butter and sugars. Beat in vanilla and eggs (or substitute). Stir in Baking Mix. Stir in hips. Drop by spoonfuls or small dipper onto ookie sheet. Using bak of spoon or fork, flatten dough slightly. Bake minutes. (Cookies made with the egg substitute may take longer to bake.) Transfer to ooling rak. Store ookies in airtight ontainer for two or three days. Freeze extra. To eliminate unintentional snaking, bake less; freeze unbaked batter (simply thaw, dip and bring to room temperature while preheating oven). Yield: 31/2 dozen Variations Oatmeal Cookies: Redue Baking Mix to 11/2 ups. Stir in 13/4 2 ups of quik oats with hoolate hips. You an add 1 teaspoon ground innamon and use raisins in plae of hoolate hips. Also, you an replae 1/2 up of the oats with hopped walnuts. Yum! Sugar Cookies: Use all granulated sugar instead of half brown sugar. Omit hoolate hips. Lightly sprinkle ookies with sugar before baking. Rum-Pean Sugar Cookies: Substitute rum extrat for vanilla and stir in 1 up of hopped peans. Gluten-Free Choolate Chip Cookies: Replae Baking Mix with same amount of Gluten- Free Flour Mix (p. 27) plus 4 teaspoons baking powder and 1/4 teaspoon salt. Analysis/Cookie: Calories: 94 (Fat Cal 40) Fat: 4.4g (2.6g Sat) Cholesterol: 19mg Sodium: 62mg Carbs: 12.5g (0.4g Fiber 7.1g Sugar) Protein: 1.3g flour mix, vanilla, hoolate hips

after school snack ideas

after school snack ideas after shool snak ideas to help boost kids energy and mood LEFT OVERS reheat last nights dinner, if not a full meal try these options: stir through 2 minute noodles plae ontop of toast make an omelette