Stems used like green onions for mild garlic flavor Stiff stem is not easy to braid after harvest

Size: px
Start display at page:

Download "Stems used like green onions for mild garlic flavor Stiff stem is not easy to braid after harvest"

Transcription

1 GARLIC A bulb covered with dry, loose outer skin, made up of individual cloves; skin must be removed. Select plump, dry and firm heads with a smooth white covering. Choose large sized bulbs with roots still in place. Do not buy garlic with green sprouts growing from it. Store in a mesh bag at degrees for up to 3-6 months. Stems from multiple plants be braided for drying Common variety in grocery stores; long shelf life Cooked garlic has a milder flavor than raw; bitter when overcooked. Used whole, chopped, crushed, pressed or pureed in dishes. The more finely garlic is chopped the stronger its flavor. Peel the outer skin off; crush by pressing with the side of a large knife blade, chop finely, crush again. Let stand at room temperature about 10 minutes. Cook for as short a time as possible. Softneck Member of the onion family; strong flavor and smell for flavoring food. Hardneck Stems used like green onions for mild garlic flavor Stiff stem is not easy to braid after harvest Elephant Related to leeks rather than to garlic Strong smell but mild flavor Sout h Dakot a St at e Univer sit y, Sout h D a kot a c ount i es, a nd U.S. D epa r t m ent of Agr i c ul tur e c ooper a t i ng. Sout h Dakot a St at e Univer sit y adheres t o AA/E E O gui del i nes i n offer i ng educ a t i ona l pr ogr a m s a nd s er v i c es. This mat er ial was f unded by USDA's S uppl em ent a l N ut r i t i on As s i s t a nc e Pr ogr a m (S N AP ). Publication:

2 Nutrition Notes Phytochemicals are substances in plants that may protect health although these are not essential for life. Phytochemicals are part of the reason for the recommendations for consuming fruit and vegetables. Phytochemicals reduce or neutralize free radicals that damage cells. Garlic contains antioxidants. Find recipes & videos at igrow.org Garlic and Herb Butter Ingredients 1/2 cup softened butter 1 teaspoon finely chopped dried parsley, basil, or herb of choice 1/2 teaspoon minced garlic Directions 1. Mix all ingredients together. 2. Shape the mixture into a roll. 3. Wrap it tightly with saran wrap. 4. Freeze up to six months. 5. Slice off amounts as needed 1-3 teaspoons lemon juice Salt and pepper to taste Yields 8 servings. Nutrition Facts per Serving: Calories 100; Fat 12g; Cholesterol 30mg; Sodium 140mg; Carbohydrates 0g; Sugar 0g; Fiber 0g; Protein 0g Sources:

3 GARLIC A bulb made of individual cloves; dry skin must be removed. Select large, dry and firm heads with a smooth white covering and roots in place. Do not buy garlic with green sprouts growing from it. Store in a mesh bag at degrees for up to 3-6 months. Used whole, chopped, crushed, pressed or pureed. The more finely garlic is chopped the stronger its flavor. Peel, crush by pressing with the side of a large knife blade, chop finely, crush again. Let stand 10 minutes. Cooked garlic has a milder flavor than raw; bitter when overcooked. Cook for as short a time as possible. Find recipes & videos at igrow.org South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. Publication: This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

4 Garlic and Herb Butter Ingredients: 1/2 cup softened butter 1 teaspoon finely chopped dried parsley, basil, or herb of choice 1/2 teaspoon minced garlic Directions: 1. Mix all ingredients together. 1-3 teaspoons lemon juice Salt and pepper to taste 2. Shape the mixture into a roll. 3. Wrap it tightly with saran wrap. 4. Freeze up to six months. 5. Slice off amounts as needed Yields 8 servings. Nutrition Facts per Serving: Calories 100; Fat 12g; Cholesterol 30mg; Sodium 140mg; Carbohydrates 0g; Sugar 0g; Fiber 0g; Protein 0g Sources:

5 Garlic South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

6 Garlic South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

7 Garlic and Herb Butter GARLIC Ingredients 24 samples 32 samples 48 samples Samples: 1 teaspoon serving on ¼ slice of bread Butter Dried parsley, basil, or herb of choice Minced garlic Lemon juice Salt and pepper French bread or whole wheat bread ½ cup ½ teaspoon ½ teaspoon 1-2 teaspoon To taste ½ loaf ¾ cup ¾ teaspoon ¾ teaspoon 2-3 teaspoons To taste ¾ loaf 1 cup 1 teaspoon 1 teaspoon 3-4 teaspoons To taste 1 loaf Directions: 1. Mix all ingredients together 2. Shape the mixture into a roll. Wrap it tightly with plastic wrap. Freeze up to 6 months. Thaw and soften before transport. 3. Slice whole grain bread into quarters or French bread into slices and then in half. 4. Place bread squares and softened prepared butter in separate airtight containers and transport to the store. 5. At the store, spread 1 teaspoon of the prepared butter on each bread square. Materials needed: Sampling Display Instructions Table/tablecloth Garbage can/paper bag Paper towels/wet wipes/plastic gloves Ingredients used in the recipe Paper plates or cups, plastic forks or spoons Spoon, fork, spatula for serving Recipe video (optional) org/m/article/pick-it-try-it-like-it/ Pick it! Try it! Like it! produce sign as table tent Pick it! Try it! Like it! flyer or recipe card Food allergy sign on table Notes: Prepare Garlic and Herb Butter. Prepare bread squares. Place in air tight containers. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time on paper plates. Ask parent s permission before children may sample. Ask them if they use garlic often in their meals. Ask them if they could use this recipe. Remind them that this recipe can be used on breads or vegetables. South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA's Supplemental Nutrition Assistance Program (SNAP). Publication:

Red. Most popular raw on burgers, fresh salads, salsas Slightly stronger flavor than yellow and white onions

Red. Most popular raw on burgers, fresh salads, salsas Slightly stronger flavor than yellow and white onions ONION Onions are yellow, red or white. They have firm flesh and dry, crackly outer skins. Avoid any soft spots or sprouts. Onions may be eaten raw or cooked. To prepare, remove outer layer of skin and

More information

Wash before eating. Pods are low in fiber Snap pods and eat with the peas inside

Wash before eating. Pods are low in fiber Snap pods and eat with the peas inside PEAS Peas are a member of the legume or bean family. Peas can be eaten fresh or cooked by steaming, sautéing, or stir-frying. Pea plants develop pods that enclose fleshy seeds. Pod thickness depends on

More information

Bright pink to bright red stems Common for home growing, pies, freezing, and canning

Bright pink to bright red stems Common for home growing, pies, freezing, and canning RHUBARB Select firm, red stalks; usually those that are deep red are sweeter and richer, green stalks may be sour. If rhubarb is purchased with leaves or roots, it is important to remove them, they are

More information

Grown specifically for use in making wine Cold hardy varieties: Frontenac, Marquette, Frontenac Gris, LaCresent

Grown specifically for use in making wine Cold hardy varieties: Frontenac, Marquette, Frontenac Gris, LaCresent GRAPES Grapes can be stored in the refrigerator for one week. Table grapes come in black, blue, golden, red, green, purple and white, and can have seeds or be seedless. Cut the stem to separate grapes

More information

Most are white, also yellow Larger, denser, and sweeter than turnips

Most are white, also yellow Larger, denser, and sweeter than turnips TURNIP/RUTABAGA Heavy for their size, no soft spots or cracks. Turnip greens can be removed and used like kale or mustard greens. Small and medium sized turnips are sweeter. Cut roots into wedges and peel.

More information

Similar to All American variety parsnips Generally thinner than typical parsnips

Similar to All American variety parsnips Generally thinner than typical parsnips PA R S N I P Parsnips look like a white to cream colored carrot, growing 8-12 inches long. They have a nutty, celery flavor. Pick firm and dry parsnips. They can be stored in the refrigerator in an unsealed

More information

Raw carrots are good for snacking or adding to salads. Carrots can also be white, yellow, red and purple.

Raw carrots are good for snacking or adding to salads. Carrots can also be white, yellow, red and purple. CARROT Scrub all soil from carrots before eating or cooking. If desired, peel with a vegetable peeler. Baby carrots are slightly shorter carrots that have been peeled, trimmed, and packaged. Carrots team

More information

Known for crispy leaves and mild flavor Pale green leaves are packed tightly together

Known for crispy leaves and mild flavor Pale green leaves are packed tightly together LETTUCE Darker leaves are more nutritious. Leaves should be fresh and green, not wilted, brown or slimy. Refresh limp leaves by placing in ice water. Cooler temperature will keep lettuce fresher longer.

More information

Weight 6-15 pounds May have yellow, orange, or white flesh

Weight 6-15 pounds May have yellow, orange, or white flesh WATERMELON Best clue to ripeness is a yellow or creamy underside, not white or pale green. Heavy with a hard rind. The flesh should be deep colored with dark brown or black seeds; a few white seeds if

More information

Also added to salads to provide crunch. After collecting from the flower head, the shell must be removed before eating.

Also added to salads to provide crunch. After collecting from the flower head, the shell must be removed before eating. S U N F LOW E R SEEDS Sunflower seeds are often roasted and eaten as a snack. The edible portion, a tan colored kernel, is inside the shell, which is black to dark gray with white striping. May be incorporated

More information

Add cooked peppers to pasta, Chinese or Mexican dishes. Skin should be firm, stem fresh and green. Avoid soft spots or wilted peppers.

Add cooked peppers to pasta, Chinese or Mexican dishes. Skin should be firm, stem fresh and green. Avoid soft spots or wilted peppers. BELL PEPPER Eat raw with a dip, in salad, or grilled. Variety of colors red, orange, yellow, purple, green; variety of sizes and shapes. Add cooked peppers to pasta, Chinese or Mexican dishes. Skin should

More information

Thin, richly flavored leaves Do not have the strong odor of green cabbage

Thin, richly flavored leaves Do not have the strong odor of green cabbage CABBAGE Cabbage is cheap and widely used. Raw is delicious in salad or as coleslaw. Harvest large, unsplit heads that are tight and heavy. Can be steamed, boiled, microwaved or stir fried. Heads are solid,

More information

Can be steamed, boiled, grilled, roasted or added to casseroles and salads. Thick or thin stems are both acceptable, similar sizes cook more evenly.

Can be steamed, boiled, grilled, roasted or added to casseroles and salads. Thick or thin stems are both acceptable, similar sizes cook more evenly. A S PA R A G U S Choose firm, closed stalks with green to purplish tips. Add to salads, pasta dishes, and stir fry or eat cold with a dip. Stems should be smooth and even in color. Avoid dry stem ends

More information

STRAWBERRY/ RASPBERRY

STRAWBERRY/ RASPBERRY STRAWBERRY/ RASPBERRY Handle gently since they easily bruise. Eat fresh within a week or freeze on a lined pan and place into containers after frozen. Avoid moldy or wrinkled berries. Wash, drain, and

More information

Bean seeds dried and shelled for later use Includes dried beans (lima, kidney, pinto) or rehydrated canned beans

Bean seeds dried and shelled for later use Includes dried beans (lima, kidney, pinto) or rehydrated canned beans BEANS When buying fresh, select slender beans that are no thicker than a pencil; if beans are too mature the seeds will be visible through the pod. Store unwashed beans in a plastic bag. Keep for 3 days.

More information

Leading commercial variety for drying and canning Small, medium fruit; golden yellow skin and dark red blush

Leading commercial variety for drying and canning Small, medium fruit; golden yellow skin and dark red blush APRICOT Choose plump, firm apricots with uniform yellow/orange color and no green or mushy spots. Ripe apricots are great sliced and eaten raw. Apricots can also be easily substituted in any recipe that

More information

Cold hardy hybrids. Developed for Northern states

Cold hardy hybrids. Developed for Northern states PLUM Plums come in many colors and varieties. Fresh plums are often eaten fresh as snacks and are great raw. If the flesh is beginning to soften when gentle pressure is applied, it is ready to eat. If

More information

Purple tinted globe type, available exclusively in produce markets More cold and heat tolerant

Purple tinted globe type, available exclusively in produce markets More cold and heat tolerant ARTICHOKE Should be firm, compact, and heavy for its size with even bright green color and no black bruises or purple tint. Small artichokes are best pickled, stewed, in casseroles; medium artichokes are

More information

Candy red color outside, banded red/white inside Sweet, mellow flavor, doesn t get woody with age

Candy red color outside, banded red/white inside Sweet, mellow flavor, doesn t get woody with age BEET Beets are usually round with a 1- to 2-1/2 inch diameter and deep burgundy color with edible green to burgundy leaves. Select beets that are smooth, hard, rounded, and free of cuts and bruises. Discard

More information

Round and bite-sized with many seeds and juice Good in salads

Round and bite-sized with many seeds and juice Good in salads T O M AT O Ripe tomatoes are red, round or oval, 1 to 6. Eat raw; add to salads & sandwiches. Cook by baking, stewing, grilling, stir-frying. Choose smooth tomatoes, slightly soft, bruise free. Serve in

More information

Smooth, whitish rind and lime green to white flesh, some have orange flesh Sweetest of all melon varieties

Smooth, whitish rind and lime green to white flesh, some have orange flesh Sweetest of all melon varieties C A N TA L O U P E Choose those fruits with a sweet smell. If melon is not ripe when purchased, store at room temperature for 1-2 days. The cantaloupe should have a smooth, rounded stem scar and the blossom

More information

After cooling, remove from the skin, and puree with a food processor or potato masher. Store in a cool, dark place for two months.

After cooling, remove from the skin, and puree with a food processor or potato masher. Store in a cool, dark place for two months. PUMPKIN Look for a heavy pumpkin with 1 to 2 inches of stem still attached. Avoid pumpkins with bruises or soft spots. Should be uniformly orange with a nice, hard rind. Lopsided pumpkins are just as good

More information

Select even size for cooking and perhaps cut large sprouts in half. Best when absolutely fresh; store no more than 1-2 days.

Select even size for cooking and perhaps cut large sprouts in half. Best when absolutely fresh; store no more than 1-2 days. BRUSSELS SPROUTS Great steamed, braised, boiled, or microwaved. Look like little heads of cabbage with a similar but slightly milder flavor and denser texture. Can be eaten as a side dish or added to soups,

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

Prep time: 5 min Cook time: 25 min Serves: 1-2 serving

Prep time: 5 min Cook time: 25 min Serves: 1-2 serving Prep time: 5 min Cook time: 25 min Serves: 1-2 serving Ingredients: ½ cup gluten-free instant oats ¼ teaspoon baking powder 2 Tablespoons dried cherries ½ cup unsweetened almond milk ½ teaspoon pure vanilla

More information

Healthy Thanksgiving Feast

Healthy Thanksgiving Feast Healthy Thanksgiving Feast An entire - healthy - Thanksgiving feast! Artichoke dip, turkey breast with cornbread stuffing, twice baked sweet potatoes and mashed potatoes with rosemary and leeks, cranberry

More information

Chicken Ricotta Stuffed Shells

Chicken Ricotta Stuffed Shells Chicken Ricotta Stuffed Shells Serves 8. Prep time: 30 minutes active; 1 hour, 10 minutes total. 12 ounces jumbo pasta shells 2 teaspoons olive oil 1 large onion, chopped 2 cups spinach, chopped 2 cups

More information

Apple-Cheese filled cookies

Apple-Cheese filled cookies Apple-Cheese filled cookies newtons Apple-cheese filled cookies Prep Time: 5 min Total Time: 5 min Makes 2 servings Each serving = 2 filled cookies Ingredients 4 100% Whole Grain Wheat FIG NEWTONS Fruit

More information

Healthy Living A-Z: Salad Essentials TOSSED SALADS

Healthy Living A-Z: Salad Essentials TOSSED SALADS TOSSED SALADS CHEF S SALAD 1 clove garlic, halved 6 cups torn iceberg lettuce 3 cups torn romaine lettuce 6 ounces Swiss or cheddar cheese 6 ounces fully cooked ham or beef 6 ounces cooked chicken or turkey

More information

Recipe: Grilled Asparagus

Recipe: Grilled Asparagus Recipe: Grilled Asparagus 2 tablespoons olive oil 1 teaspoon salt (kosher, if available) 1 teaspoon black pepper 1 teaspoon lemon juice 1 pound fresh asparagus 1. Combine first four ingredients and whisk

More information

Salad Bar. Overview of class

Salad Bar. Overview of class Salad Bar Overview of class Description This is a class designed to be 1-hour after school. In this class, we will make 3 salad dressings and try them over basic greens in a salad. An optional activity

More information

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Lemon Basil Scallop Stir Fry Pasta with Sausage and Sundried Tomatoes Chicken Marsala Potato Leek Soup Swedish Meatballs SHOPPING LIST Ingredients for the side dishes

More information

YOUR NEWEST CRUSH: FROZEN RED RASPBERRIES

YOUR NEWEST CRUSH: FROZEN RED RASPBERRIES YOUR NEWEST CRUSH: FROZEN RED RASPBERRIES Give your shoppers a reason to have a crush on the freezer aisle with #RazzCrush! One of many frozen red raspberry benefits, Razz Crush provides a one-step solution

More information

CLASSIC July 5, 2013 MENU WEDNESDAY. MONDAY CHICKEN TOSTADAS Tomato Salsa and Fire Roasted Zucchini MEATBALL LETTUCE WRAPS.

CLASSIC July 5, 2013 MENU WEDNESDAY. MONDAY CHICKEN TOSTADAS Tomato Salsa and Fire Roasted Zucchini MEATBALL LETTUCE WRAPS. CLASSIC July 5, 2013 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS ¼ red onion, finely chopped (about 1 Tablespoon) Peanut sauce MEAL #2 Pineapple broccoli slaw Bla ¼ red onion, finely chopped (about

More information

APPLE NACHOS SPINACH & STRAWBERRY SALAD WITH JAM DRESSING

APPLE NACHOS SPINACH & STRAWBERRY SALAD WITH JAM DRESSING APPLE NACHOS ¼ cup peanut butter 2 tablespoons milk 2 red apples, cored and cut into ¼ inch slices ¼ cup non-fat Greek yogurt 1 tablespoon honey 2 green apples, cored and cut into ¼ inch slices 1. In a

More information

MEAT, POULTRY & SEAFOOD

MEAT, POULTRY & SEAFOOD MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood

More information

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013 Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes

More information

Peanut Sesame Noodles

Peanut Sesame Noodles BUDGET FRIENDLY RECIPES Peanut Sesame Noodles Serves 4. Prep time: 25 minutes active; 35 minutes total. 1 pound spaghetti 2 carrots, cut into matchsticks 1 2 red bell pepper, cut in strips 4 cups thinly-sliced

More information

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Pasta Salad

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Pasta Salad Let's cook! Station Set-Up and Recipe Script Station Set-Up: Pasta Salad Station #1 1 cutting mat 1 onion 1 chef s/utility knife 1 large bowl 1 medium bowl (placed in center of table sealable plastic bags

More information

An Autumn Celebration Menu

An Autumn Celebration Menu An Autumn Celebration Menu Moroccan Chicken Middle Eastern-Style Chickpeas and Barley Lemon-Sautéed Mustard Greens and Chard Honey-Glazed Carrots with Cumin and Coriander Seed Nutrition Facts Servings:

More information

Chocolate Matcha Energy Balls

Chocolate Matcha Energy Balls Chocolate Matcha Energy Balls Makes 16. Prep time: 15 minutes. ½ cup raw cashews ¼ cup raw walnuts 1 cup pitted dates 1 tablespoon maple syrup or honey 2 tablespoons unsweetened cocoa 1 tablespoon plus

More information

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture. Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.

More information

- Kids get excited to eat raw fruits and vegetables when they are paired with a tasty dip

- Kids get excited to eat raw fruits and vegetables when they are paired with a tasty dip Dippin for Health! Kids love to eat with their hands so let them! Dips make for a great snack and gives you the opportunity to add (or even hide) healthy ingredients in to your child s diet. Dips are kid

More information

New Year, New You. 9 Recipes for Under 400 Calories & less than $4

New Year, New You. 9 Recipes for Under 400 Calories & less than $4 New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.

More information

Class 4 overview. Clean, Separate, Cook and Chill. Description. Objectives. It s not just a Hamburger Menu. What will we do today?

Class 4 overview. Clean, Separate, Cook and Chill. Description. Objectives. It s not just a Hamburger Menu. What will we do today? Class 4 overview Description You will review food safety and the techniques of sautéing and browning. You will then prepare a Salisbury steak menu. Objectives 1. To learn food safety and build on kitchen

More information

Savory Bread Pudding. Preparation. Serves 8. Prep time: 15 minutes active; 1 hour total.

Savory Bread Pudding. Preparation. Serves 8. Prep time: 15 minutes active; 1 hour total. Savory Bread Pudding Serves 8. Prep time: 15 minutes active; 1 hour total. 4 eggs, beaten 2 cups milk 4 to 5 cups cubed whole grain bread 1 tablespoon olive oil ½ cup diced yellow onion 2 cloves garlic,

More information

CLASSIC April 24, 2015

CLASSIC April 24, 2015 CLASSIC April 24, 2015 PREP GUIDE MEAL #1 2 piece of fresh ginger, grated to yield 1 Tablespoon 4 clementines, peeled, small dice Make orange ginger glaze up to 2 days ahead *see Meal #1 for recipe MEAL

More information

Ingredients: Directions:

Ingredients: Directions: Corn Pudding Oven Temp: 400 F Cook Time: 30-35 mins. Servings: 8-10 3 eggs (beat eggs) 3/4 cup Splenda 1 ½ tbsp. flour 1 can fat free evaporated milk 1 tsp. vanilla extract 1 can cream style corn 1. Pre-heat

More information

Texas A&M AgriLife Extension Service. Easy Supper Tonight! Created by: Monica Walker, Baylor County Extension Agent

Texas A&M AgriLife Extension Service. Easy Supper Tonight! Created by: Monica Walker, Baylor County Extension Agent Easy Supper Tonight! Created by: Monica Walker, Baylor County Extension Agent This custom cookbook was created using recipes from the SNAP-Ed Connection Recipe Finder Database. Recipes included in the

More information

WLG Week Fall Challenge Meal Plans

WLG Week Fall Challenge Meal Plans WLG 2016 12-Week Fall Challenge Meal Plans WEEK #4 Day/Meal Breakfast Snack Lunch Snack Dinner Saturday 4 Hardboiled Eggs Sunday Monday Tuesday Wednesday Thursday Friday 1 Jar of Skinny Overnight Oats

More information

Onions for All Seasons and Tastes. Domestic Onion Production. Spring/Summer Fresh Onions. Fall/Winter Storage Onions. The Color of Onions

Onions for All Seasons and Tastes. Domestic Onion Production. Spring/Summer Fresh Onions. Fall/Winter Storage Onions. The Color of Onions Onions for All Seasons and Tastes Onions can be divided into two categories: spring/summer fresh onions and fall/winter storage onions. Spring/Summer Fresh Onions Spring/summer fresh onions are available

More information

Blueberry Breakfast Casserole

Blueberry Breakfast Casserole Yield 6 Servings Blueberry Breakfast Casserole 2 cups fresh Florida blueberries, rinsed and dried 8 large Florida eggs, beaten 1/4 cup maple syrup 1 loaf bread (any kind) 1 1/2 cups low-fat milk 4 ounces

More information

Chicken with Turmeric and Coriander Cucumber and Tomato Raita Pineapple and Ricotta Brûlée with Pistachios

Chicken with Turmeric and Coriander Cucumber and Tomato Raita Pineapple and Ricotta Brûlée with Pistachios Chicken with Turmeric and Coriander Cucumber and Tomato Raita Pineapple and Ricotta Brûlée with Pistachios Serving: 1 meal Calories 497 Total Fat 10 g Saturated Fat 2 g Monounsaturated Fat 3 g Polyunsaturated

More information

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half.

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half. DIY Instant Oats 1/2 cup instant (quick cooking) oats 1 tsp brown sugar Dash of cinnamon and nutmeg Nuts Walnuts, sliced almonds, Scoop - Dates, raisins, cranberries Healthy Holiday Cooking Webinar 12/11/17

More information

Let s Preserve. Tomatoes. Bulletin #4085. Recommended Varieties. Quantity. Table 1. Quantities of Fresh Tomatoes Needed for Tomato Products

Let s Preserve. Tomatoes. Bulletin #4085. Recommended Varieties. Quantity. Table 1. Quantities of Fresh Tomatoes Needed for Tomato Products Bulletin #4085 Let s Preserve Tomatoes Recommended Varieties Campbell 1327, Heinz 1350, Heinz 1370, Pik-Red, Supersonic, and late-season Ramapo are good choices for making juice, crushed, and whole tomato

More information

Parsley, Sage, Rosemary & Thyme Camerota s Cupboard May, 2010

Parsley, Sage, Rosemary & Thyme Camerota s Cupboard May, 2010 Parsley, Sage, Rosemary & Thyme Camerota s Cupboard May, 2010 This is the season for fresh herbs either bought or home grown. Herbs are easy to grow, Place them in a container in the sun, water occasionally,

More information

The Vegetable Alphabet Book

The Vegetable Alphabet Book Target Age 1st to 3rd Grade SDSU Extension Signature Program About the book: by Jerry Pallotta & Bob Thomson illustrated by Edgar Stewart Publisher: Charlesbridge Publishing ISBN#: 978-0-88106-468-1 Nutrition

More information

Shopping List: 4 Hearty Salads for Easy Lunches

Shopping List: 4 Hearty Salads for Easy Lunches Shopping List: 4 Hearty Salads for Easy Lunches Dry Goods 1 can lentils 1 can low- sodium beans 1 can corn (or 1 cup frozen corn) 2 cups dry quinoa ¼ cup almonds or other nuts 1 loaf of whole wheat bread

More information

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS Marinate sirloin (20 minutes or up to 24 hours) Peanut sauce Pineapple broccoli slaw o ½ medium Serrano pepper, minced, about 2 teaspoons

More information

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Cabbage Stir-Fry

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Cabbage Stir-Fry Let's cook! Station Set-Up and Recipe Script Station Set-Up: Cabbage Stir-Fry Station #1 1 cutting mat 1 onion 1 chef s/utility knife 1 large bowl 1 medium bowl (placed in center of table) sealable plastic

More information

Preparation. Serves 4. Prep time: 10 minutes active; 40 minutes total. ½ teaspoon onion powder ounce can sliced ripe black olives

Preparation. Serves 4. Prep time: 10 minutes active; 40 minutes total. ½ teaspoon onion powder ounce can sliced ripe black olives BUDGET FRIENDLY RECIPES One-Pot Farro Risotto Serves 4. Prep time: 10 minutes active; 40 minutes total. 1 ½ cups farro 2 cups chicken broth ¾ cup water 1 tablespoon olive oil I bunch kale, tough ribs removed,

More information

Live Healthy, Live Well Team Whole Grains Quinoa Recipes

Live Healthy, Live Well Team Whole Grains Quinoa Recipes Live Healthy, Live Well Team Whole Grains Quinoa Recipes Adapted by: Cheryl Barber Spires, Lisa Barlage, and Cindy Shuster, Family and Consumer Sciences Extension Educators, Ohio State University Extension.

More information

Mediterranean. Recipe Collection

Mediterranean. Recipe Collection Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp

More information

Calcium 53mg; Calories 238; Carbohydrate 51g; Cholesterol 0mg; Fat 3g; Fiber 3g; Iron 1mg; Protein 6mg; Sat Fat 0g; Sodium 8mg

Calcium 53mg; Calories 238; Carbohydrate 51g; Cholesterol 0mg; Fat 3g; Fiber 3g; Iron 1mg; Protein 6mg; Sat Fat 0g; Sodium 8mg Energy Smoothie Serves 6 1 1/2 cup orange juice 12 to 16 strawberries, hulled and sliced 1 1/2 banana 3/4 cup strawberry yogurt 2 tablespoon honey 1 1/2 cups ice cubes 1. Combine all ingredients in a blender.

More information

Fruit of the Month Pomegranate What Is It?

Fruit of the Month Pomegranate What Is It? Fruit of the Month Pomegranate What Is It? A pomegranate is a fruit the size of a large orange. The leathery reddish-pink skin shelters the membranous walls and bitter tissue that house compartments or

More information

Watermelon Feta Misozuke (Miso Pickles) Appetizers

Watermelon Feta Misozuke (Miso Pickles) Appetizers Watermelon Feta Misozuke (Miso Pickles) Appetizers Makes about one pint jar. Prep time: 10 minutes active; 5 hours total. 1 pound seedless cucumbers, sliced into ¼-inch thick rounds (do not peel) 2 teaspoons

More information

Breakfast Skillet Hash

Breakfast Skillet Hash Breakfast Skillet Hash Use convenient frozen shredded hash browns to make this one-skillet breakfast in minutes. Prep Time: 5 minutes Cook Time: 15 minutes 1 tablespoon vegetable oil 4 1/2 cups (1/2 of

More information

Easy Peasy Pasta. Prep Time: 20 minutes Serves: 6

Easy Peasy Pasta. Prep Time: 20 minutes Serves: 6 Easy Peasy Pasta Prep Time: 20 minutes Serves: 6 2 cups fresh peas (or 2 cups frozen peas, thawed) 1 pound whole wheat pasta 1 cup part-skim ricotta cheese ¼ cup (loosely packed) fresh parsley leaves (chopped)

More information

Meatless Makes Cent$

Meatless Makes Cent$ Meatless Makes Cent$ Meatless and plant-based meals and diets have been shown to be more sustainable, promote better health, and better for the environment. Meatless meals tend to have fewer calories,

More information

Visit the Sweet Potato Café!

Visit the Sweet Potato Café! Visit the Sweet Potato Café! Your hostesses: UT Family and Consumer Science Agents Amy Elizer, Madison County; aelizer@utk.edu Gwen Joyner, Carroll County; gjoyner1@utk.edu Sarah Poole, Crockett County;

More information

Cooking in the Classroom Recipes

Cooking in the Classroom Recipes Cooking in the Classroom Recipes Funded by USDA SNAP-Ed, an equal opportunity provider and employer. Source: adapted from http://www.fns.usda.gov/fncs-recipe-box Thai Cucumber Salad 3 Tbsp rice wine vinegar

More information

NUTS ABOUT TREE NUTS!!

NUTS ABOUT TREE NUTS!! NUTS ABOUT TREE NUTS!! About Tree Nuts Nuts that grow on trees are the fruit of the trees. These seeds are hard-shelled or hard-walled fruit. The inside of a nut seed is dry instead of juicy. The nuts

More information

Shopping List: Back to School

Shopping List: Back to School Shopping List: Back to School Fresh Produce 2 stalks green onions 1 green bell pepper 1 small bunch parsley 1 clove garlic 1 medium yellow onion 1 cup mushrooms Pantry Staples ½ teaspoon salt ½ teaspoon

More information

Honey. Bake It Up. Delicious home-baked treats sweetened with honey

Honey. Bake It Up. Delicious home-baked treats sweetened with honey Honey. Bake It Up. Delicious home-baked treats sweetened with honey Home Baked and Better Who doesn t love the smell of bread baking in the oven? Or the rich fresh taste of home-baked cookies or scones?

More information

If you have question with this product please contact VAVA support via

If you have question with this product please contact VAVA support via If you have question with this product please contact VAVA support via support@vava.com HOW TO USE THE ATTACHMENT Accessory Recipes type Quantity Speed Mix Time Remark Beaker smoothie with fresh fruits

More information

Recipe Appendix Contents

Recipe Appendix Contents Recipe Appendix Contents Lesson 1 Drink Low-Fat Milk and Water Instead of Sweetened Drinks 2 Eat a Rainbow! Eat More Vegetables and Fruits 3 Read it Before You Eat It! The Label 4 Make Half Your Grains

More information

JuiceBlendDry.com Recipes

JuiceBlendDry.com Recipes JuiceBlendDry.com Recipes GREEN JUICE RECIPES Dr. Oz's Green Drink Many people have asked us, so here it is, the drink Dr. Oz swears by! This "green drink" is high in fiber, low- calorie and rich in vitamins.

More information

with roasted vegetables

with roasted vegetables fall in love with roasted vegetables Seasonal ingredients with nutrients you need Seasoning options to suit your tastes Protips to reduce difficulty and maximize benefits Nutrition stats to support healthy

More information

Breakfast. Lunch. Dinner. Blueberry Coffee Cake. Tuna Salad Wraps Simple Fruit Salad

Breakfast. Lunch. Dinner. Blueberry Coffee Cake. Tuna Salad Wraps Simple Fruit Salad Breakfast Lunch Dinner Blueberry Coffee Cake Tuna Salad Wraps Simple Fruit Salad Soup: South-of-the-Border Soup Entrée: Basic Chicken Burritos Side Dishes: Spanish Rice Black Beans and Rice Dessert: Chocolate

More information

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies

More information

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak

More information

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g

More information

(717) What s So Great about Tomatoes?

(717) What s So Great about Tomatoes? Tomatoes Volume 1, Issue 1 http://panen.org pa_nen@phmc.org (717) 233-1791 What s So Great about Tomatoes? What is Lycopene? Lycopene is a natural substance in tomatoes, tomato products, and other fruits;

More information

OSU. Nutrition Facts. The Tomato. Bringing the University to YOU

OSU. Nutrition Facts. The Tomato. Bringing the University to YOU The Tomato OSU Bringing the University to YOU Pittsburg County OSU Extension 707 W Electric McAlester OK 74501 Office: 918.423.4120 Fax: 423.7053 www.oces.okstate.edu/pittsburg Nutrition Facts HEALTH BENEFIT:

More information

Heartland Community College Heart Healthy in 2012 Eat This, Not That

Heartland Community College Heart Healthy in 2012 Eat This, Not That Heartland Community College Heart Healthy in 2012 Eat This, Not That DATE: Wednesday, February 8th TIME: 12:00 pm 1:00pm PLACE: Campus Café demo Kitchen PRESENTED BY: Chef Terry Mullin Mango Salsa Recipe*

More information

GN , CCNE: Texas Chili Cook-Off

GN , CCNE: Texas Chili Cook-Off GN-000-26, CCNE: Texas Chili Cook-Off Client-centered nutrition education uses methods like group discussions and hands-on activities to engage participants in learning. This outline starts with a Snapshot

More information

Sriracha Glazed Turkey Meatballs

Sriracha Glazed Turkey Meatballs Sriracha Glazed Turkey Meatballs Serves: 6 (makes 24 meatballs). Prep time: 15 minutes active; 40 minutes total. Meatballs: 1 pound ground turkey 3 green onions, minced 2 tablespoons minced garlic 1 tablespoon

More information

Baked Chicken with Vegetables

Baked Chicken with Vegetables Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat

More information

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with

More information

5 weeks 5 goals 5 solutions

5 weeks 5 goals 5 solutions week three WEEK THREE DINNERS SHEETPAN ROASTED FISH WITH ROASTED ZUCCHINI MONDAY TUSCAN BARLEY SOUP TUESDAY EASY ENCHILADA CASSEROLE WEDNESDAY GREEN CHILE CHICKEN BURGERS THURSDAY PORK CHILI VERDE FRIDAY

More information

Freezer Apple Fudge. Ingredients:

Freezer Apple Fudge. Ingredients: Freezer Apple Fudge Ingredients: 2 cups peeled diced organic apples 1/2 cup organic maple syrup 1 cup organic raw cashews 1/2 cup organic coconut oil 1/4 cup organic tahini 1/2 tsp organic cinnamon 1/2

More information

FRESH FUEL UP AND COOL DOWN

FRESH FUEL UP AND COOL DOWN FIND YOUR BALANCE FUEL UP AND COOL DOWN FRESH At 100 calories a cup and packed with other necessary nutrients, mango is a great addition to your active lifestyle. PRE-DOWNWARD DOG OR AFTER YOUR DAILY CARDIO,

More information

ONE DISH MEALS & CASSEROLES

ONE DISH MEALS & CASSEROLES ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish

More information

Follow the 3 guidelines listed below in order to see the most success with this plan.

Follow the 3 guidelines listed below in order to see the most success with this plan. If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute

More information

ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE

ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE Yield: 4 Servings TOTAL TIME: 45 minutes 2 acorn squash (about 2½ pounds) (each cut crosswise in half and seeded) 1 Tbsp. olive oil ½ pound sweet or hot

More information

Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad. Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce

Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad. Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce Side Dishes Carrots and Zucchini with Basil Sautéed Spinach with Mushrooms Dessert

More information

Easy and Healthy Recipes for Kids

Easy and Healthy Recipes for Kids Easy and Healthy Recipes for Kids The recipes within this book are intended for children 2 years old and older. For more recipes like these, go to: www.whatscooking.fns.usda.gov Your Nutrition Resource

More information

VEGETARIAN July 19, 2013

VEGETARIAN July 19, 2013 VEGETARIAN July 19, 2013 PREP GUIDE MEAL #1 Marinate tofu * see recipe below WEDNESDAY MEATBALL LETTUCE WRAPS Peanut sauce Pineapple broccoli slaw Marinated tofu Bla 4 garlic cloves, minced or pressed

More information

The Sweet Life Cooking Demo Series October Vampire-Proof: Cooking with Garlic. Mary & Dick Allen Diabetes Center Hoag.

The Sweet Life Cooking Demo Series October Vampire-Proof: Cooking with Garlic. Mary & Dick Allen Diabetes Center Hoag. The Sweet Life Cooking Demo Series October 2018 1 Vampire-Proof: Cooking with Garlic 2 Split Pea & Butternut Squash Soup Serving size: 8 oz. Total time: 1 hour 20 minutes 3 quarts Vegetable stock 1 1/8

More information

Lab session developed by Sara Haas, RD, LDN Centered Chef and Instructor Kendall College

Lab session developed by Sara Haas, RD, LDN Centered Chef and Instructor Kendall College Lesson 9 Lab Session IV Making Recipes Flavorful and Nutritious Lab session developed by Sara Haas, RD, LDN Centered Chef and Instructor Kendall College Objectives: Upon completing this course, students

More information