Crushed Red Potatoes

smashed-potatoes-final

The first thing that attracted me to this recipe was the name and the fact I didn’t  have to peel the potatoes! Plus, while the potatoes were boiling, I could gather the other ingredients and clean up my preparation dishes and utensils.

Potatoes have gotten a bad rep as being “fattening” – however as you
can see from the nutritional information, potatoes can make a delicious side dish that is reasonable in calories, low in cholesterol and high in potassium.

Recipe courtesy of United States Potato Board at http://www.potatogoodness.com

Yield: 8 servings
Prep Time: 15 Minutes
Ready Time: 30 Minutes
Cook Time: 15 Minutes

The combination of reduced-fat sour cream and olive oil might seem unusual but it yields a delicious taste and texture in these crushed potatoes.

Ingredients

  • 2 pounds red potatoes, scrubbed and halved or quartered if large
  • 1/2 cup reduced-fat sour cream
  • 1/4 cup finely chopped shallots (see my note at end)
  • 1/4 cup chopped fresh parsley
  • 3 tablespoons low-fat milk
  • 1 tablespoon extra-virgin olive oil
  • Salt & freshly ground pepper to taste

Preparation

  1. Cook potatoes in a large saucepan of boiling salted water until tender, 10 to 15 minutes.
  2. Meanwhile, combine sour cream, shallots, parsley, milk, oil, salt and pepper in a small bowl. Stir until smooth and set aside.
  3. Drain the potatoes and crush — but do not completely mash — potatoes with a potato masher or the back of a large spoon. Stir in the sour-cream mixture. Adjust seasonings with salt and pepper.

Nutrition Facts: Calories: 122 Fat: 4g Cholesterol: 6mg Sodium: 54mg Vitamin C: 19.8% Fiber: 2g Protein: 3g Potassium: 562mg

Alice’s Notes:

  • If you want slightly creamier potatoes, slowly stir in extra milk at the end until desired consistency.
  • I substituted 2 tablespoons of chopped sweet onion for the shallots.

More ways to connect with me:

Microwave Omelets and Scrambled Eggs

Omelet Mmade in a Microwave

Omelet Made in a Microwave

My omelets end up looking like scrambled eggs. So … I was very pleasantly surprised when I tried this recipe for “Microwave Mexican Omelet” from the American Egg Board. It takes 1 minute to prepare and 2-1/2 minutes to cook.You cook it in a pie plate.

Definitely a keeper! Check the American Egg Board website for the recipe.

I’ve always liked eggs — they’re an inexpensive source of high quality protein and a source of Vitamin D and choline. Plus, they weigh in at only 70 calories per egg.

After my successful experience making an omelet in the microwave, I decided to try a recipe for scrambled eggs. As the photo shows, these turn out great, also. Plus, they take just a few minutes to make. This is now my go-to method for scrambling eggs for myself. Use this American Egg Board recipe for Basic Microwave Scrambled Eggs.

Scrambled Eggs Made in the Microwave

Scrambled Eggs Made in the Microwave

Clean Out the Fridge Potato Salad

Clean Out the Fridge Potato Salad

Have you ever looked in your fridge and found a little bit of this and a little bit of that? And … it should all be used … SOON!

When that happens, I often make potato salad! (Note: Potatoes should be stored in a cool dry place in your house for best quality … not in the refrigerator.)

Follow these quick  “1 … 2 … 3″ steps!

  1. After my cooked* potatoes had cooled slightly, I cubed them and  sprinkled them with a bit of apple cider vinegar — for added flavor — while they were still warm.  (Tip: You can leave the skins on young, tender potatoes and Yukon Gold potatoes).
  2. While the potatoes were cooking, I cleaned and prepared the following ingredients from my fridge. Use your own preference as to amounts of ingredients.
    • Red peppers
    • Peas
    • Onions (part of an already cut onion in the fridge)
    • Carrots
    • Radishes
    • Dill
    • Pickle relish
  3. The last step was combining the potatoes and veggies with mayonnaise. Or, use your favorite homemade or purchased potato salad dressing. Then, chill your potato salad for about an hour before serving, to let the flavors meld.

Some other foods you can add to potato salads include:

  • Hard-cooked eggs
  • Celery
  • Cheese
  • Parsley
  • Green pepper
  • Grape or cherry tomatoes (halved)
  • Capers
  • Olives (pitted and sliced)
  • Chives.

* If you’re unsure of how to cook potatoes, use these directions from the Pennsylvania Nutrition Education Program:

  1. Scrub the potatoes, and peel them.
  2. Cut the potatoes into 1-inch cubes.
  3.  Put the potatoes into a saucepan. Cover with water.
  4. Bring the potatoes to a boil on medium heat.
  5. Let the potatoes simmer for 15 minutes until they’re soft.
  6. Drain the hot water, and let the potatoes cool.

For The Fish Of It

Alice Henneman:

I always enjoy reading a blog post from my friend and fellow dietitian, Kayte! She has a fun, quirky way of telling a story. Plus the two fish recipes at the end are easy and tasty!

Originally posted on A Runner Eats:

My fingers aren’t moving much; it feels a lot like the pathetic, dried-out plant on my desk – the one I look at to see flourishing, lush life that helps me feel inspired about writing something great for readers like you. Maybe I should get a new plant…

deskThat plant won’t work well for today, but food will. I’m always inspired by food – I think about it nearly all day long: what I’m going to have for dinner tonight, tomorrow night, next Thanksgiving; how I plan to drink more milk and eat more yogurt; what I can do to help Kendall (the kiddo) stop furiously shaking her head at the applesauce I offer her; the dreamy cheeseburgers I will meticulously build after my next exhausting long run. You see, food follows me all day, every day. It is my obsession and it inspired my career. And suddenly my mind feels more like…

View original 454 more words

Fresh Fruit and Veggie Recipes and Tips

Fruit and Veggie Tips and Recipes

Five co-workers and I are all providing fresh-tasting recipes and tips from July through October in our newsletters and blogs. For those of you on Pinterest, we have created a Fresh Fruits and Recipes Board where you can repin your favorites to your own boards. Here’s a glimpse of some of the things we are pinning (NOTE: You may need to read this article online to see this sample of our Pinterest Board).

Check out my friends’ blogs at:

  • Nutrition Know How
    Practical tips from 4 women  and moms who know nutrition!
  • Discover Foods
    Midwest foods with a southern flair from a food scientist / foodie

Celebrating National Farmers Market Week

My purchases at my local Farmers' Market this week

My purchases at my local Farmers’ Market this week

August 3 – 9 is National Farmers Market Week! If you’ve never visited a Farmers Market, this is a great week to check one out! A variety of fruits and veggies are in season.

This is one of my favorite recipes that I look forward to making every summer.

Tomato Basil Bruschetta

Tomato Basil Bruschetta

Tomato Basil Bruschetta

 ingredients

  • 8 ripe Roma (plum) tomatoes, chopped
  • 2 cloves garlic, minced
  • 1/2 red onion, Spanish onion or sweet onion, chopped
  • 6 to 8 fresh basil leaves, chopped
  • 2 tablespoons extra-virgin olive oil
  • Salt and freshly ground black pepper, to taste
  • 1 loaf Italian or French bread, cut into 1/2 inch diagonal slices

directions

  1. Combine tomatoes, garlic, onion, basil and olive oil in a bowl. Season with salt and freshly ground black pepper, to taste.
  2. Arrange bread on a baking sheet in a single layer. Bake about 5 to 7 minutes until it begins to brown slightly.
  3. Remove bread from oven and transfer to a serving platter.
  4. Serve the tomato mixture in a bowl with a serving spoon and let everyone help themselves. Or place some on each slice of bread before serving. If adding the tomato mixture yourself, add it at the last minute or the bread may become soggy.

alice’s notes

If you’re short on time, the tomato topping (minus the basil) can be made earlier in the day and refrigerated. Wait until you’re ready to turn on the oven for the bread before chopping and adding the basil. Set mixture aside at room temperature while the bread is toasting.

So … check out a Farmers Market. You’ll be glad you did! The U.S. Department of Agriculture has compiled a list of Farmers Markets through the United States that may help you locate a market near you.

Old Cheney Road Farmers Market, Lincoln, NE

Old Cheney Road Farmers Market, Lincoln, NE

 

 

Sweet and Sour Pork Chops

Alice Henneman:

When I saw this recipe from my coworker and friend, Lindsay Chichester, I knew immediately it was one I wanted to share! Lindsay is trained in Systems Agriculture, plus loves to cook. Check out other recipes and food-related tips on her blog, Agri-Cultural with Dr. Lindsay! http://agriculturalwithdrlindsay.com

Originally posted on Agri-Cultural with Dr. Lindsay:

Earlier in the week I shared with you how to save money at the meat counter by buying in bulk and freezing in individual portions sizes. I recently defrosted a couple of packages of pork chops and made Sweet and Sour Pork Chops – and there was plenty for leftovers the next day! Recipe at bottom.

Mustard and brwn sugar

Brown sugar and mustard.

Sweet and sour

Mix together until you get a sauce.

S&SPork

Place pork chops in a baking dish and cover with the brown sugar and mustard (do not add water).

S&SPorkChops

Bake on 350 degrees F until done – YUM!

Sweet and Sour Pork Chops

Ingredients:

- mustard

- brown sugar

- pork chops

1. Add brown sugar and mustard to a bowl, mix together until well blended. You can make them sweeter or more sour by adjusting the amount of either ingredient.

2. Place pork chops in a single layer in a baking dish…

View original 71 more words

Spinach and Strawberry Salad

Dietetic student Beth Menhusen and I taped this video (our first!) of how to make a Spinach and Strawberry Salad. Then, we ate it! We hope you enjoy!

Check out more of what Beth is doing on her blog: bethtalksnutrition.weebly.com

 

 

 

Stuffed Bell Pepper

pepperfinished

This blog was created by guest blogger, Sunny Arnold, a dietetic undergraduate student at the University of Nebraska-Lincoln.

Do you love to host parties but don’t know what to serve? Are you looking for a new way to incorporate protein, vegetables and grains into your meals? This delicious stuffed bell pepper recipe gives a fresh look at healthy eating with new, exciting flavors. (The secret ingredient is a bit of cinnamon.) Sound interesting? Try it out!

This recipe can contribute to the USDA’s daily recommendations of three cups of vegetables, six ounces of protein and 6-8 ounces of grains (according to a 2,000 calorie diet). Make it optimally healthy by choosing whole grain brown rice, low sodium diced tomatoes and 90% lean ground beef. This recipe requires only about 20 minutes prep time and 40 minutes cook time!

Yield: 5 servings
Cooking time: 40 minutes
Total time:  1 hour

Ingredients:

  • 5 bell peppers (green, red, orange or yellow)
  • 1 lb lean ground beef (90% lean)
  • 3/4 cup brown rice
  • 1/2 can diced tomatoes (low sodium)
  • 3 tablespoons lemon juice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon allspice
  • 1/4 teaspoon ground pepper

Instructions:

1.   After washing the bell peppers, cut off the tops and remove the membrane and seeds from the inside.

IMG_1076.jpg

Clean, ripe bell peppers ready to be cut!

Peppers after tops are removed

Peppers after tops are removed

2.    In a large bowl, combine ground beef, rice, diced tomatoes, lemon juice and spices! Mix!

IMG_1081

Try whole grain brown rice!

yum

It may not look pretty yet, but it will soon!

3.   Scoop the meat mixture from Step 2 into the open bell peppers with a spoon!

4.    Put the stuffed bell peppers in a large stock pot on the stove. Add water to the stockpot to a depth of about 1 inch. Cover the stock put and cook on low for 30-40 minutes until rice is soft!

Ready to cook!

Ready to cook!

Enjoy!

Recipe Source: http://recipefinder.nal.usda.gov/recipes/stuffed-bell-peppers

 

Apple Coffee Cake

IMG_0227.jpg.jpg

This blog was created by a guest blogger, Allie Hohman, a dietetic student at the University of Nebraska-Lincoln.

Searching for a quick, yet delicious and healthy breakfast option to feed the whole family? This recipe is for you! With its, light, sweet, and nutty flavor, this apple coffee cake is perfect for any brunch or breakfast. Loaded with raisins, apples, pecans, and a hint of cinnamon, this cake is full vitamins and minerals.

Apple Coffee Cake

IMG_0194.jpg

Ingredients

  • 5 cups apple (tart, cored, peeled, & chopped)
  • 1 cup sugar
  • 1 cup raisins
  • 1/2 cup pecans (chopped)
  • 1/4 cup vegetable oil
  • 2 teaspoons vanilla
  • 1 egg (beaten)
  • 2 1/2 cups all-purpose flour (sifted)
  • 1 1/2 teaspoon baking soda
  • 2 teaspoons cinnamon (ground)

Instructions

1. Preheat oven to 350°F.

IMG_0197.jpg

2. In a large mixing bowl, combine apples, sugar, raisins, & pecans; mix well. Let stand for 30 minutes.

IMG_0208.jpg

3. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time, just enough to moisten dry ingredients.

IMG_0212.jpg

4. Lightly grease a 13-by-9 by 2 inch pan.  Turn batter into pan. Bake 35-40 minutes.

IMG_0216.jpg

5. Cool cake slightly before serving.

IMG_0223.jpg

6. Serve and Enjoy!

Recipe Source: http://recipefinder.nal.usda.gov/recipes/apple-coffee-cake