This blog was created by guest blogger, Brittany Spieker, a dietetic student at the University of Nebraska-Lincoln.
Are you looking for a healthier cookie recipe that has a little more nutritional value than the “cookie cutter” cookies? Then Chocolate Chip Yogurt Cookies are for you!
This recipe contains yogurt to add extra protein, calcium, and moisture. Replacing part of the all-purpose flour with whole wheat flour increases nutrients such as fiber, B vitamins, Vitamin E, healthy fats, and several minerals.
Chocolate Chip Yogurt Cookies
1/2 cup sugar 1/2 cup brown sugar (firmly packed) 1/2 cup margarine 1/2 cup yogurt (non-fat, plain) 1 1/2 teaspoon vanilla 3/4 cup flour (all-purpose) 1 cup flour (whole wheat) 1/2 teaspoon baking soda 1/2 cup chocolate chips (miniature)
1. Heat oven to 375 degrees F.
2. In a large bowl combine sugar, brown sugar, and margarine; beat until light and fluffy.
3. Add yogurt and vanilla; blend well. Stir flour and baking soda; mix well. Stir in chocolate chips.
4. Drop dough by rounded teaspoonfuls 2-inches apart onto un-greased cookie sheets. Bake at 375 degrees F for 8 to 10 minutes or until light and golden brown.
I was looking for an easy side dish recipe I could prepare ahead … and that was sorta unique. I asked my friend and registered dietitian, Janet Bissex, one of the Meal Makeover Moms, if she had a recipe I might share.
Janice suggested an Apple Quinoa Salad recipe. Quinoa is a South American plant that is grown for its seeds. Though not a true cereal grain by definition, quinoa is prepared and used in ways similar to grain. Quinoa provides all nine essential amino acids, making it a complete protein source. It is also gluten-free.
Merriam-Webster online dictionary gives two possible pronunciations for quinoa: (kēn-ˌwä) or (kē-ˈnō-ə). The way it is most commonly pronounced is the first example and sounds like KEEN-wah.
Apple Quinoa Salad is filled lots of good stuff — apples, walnuts, dried cranberries and cheese. Except for the quinoa and maple syrup, the ingredients were ones I already had in my house. (After checking the Cook’s Thesaurus website, I substituted honey for the two tablespoons of maple syrup. I wouldn’t have tried this substitution for a larger amount as maple syrup has a truly unique flavor.)
(This blog was created by guest blogger, Beth Menhusen, a dietetic student at the University of Nebraska-Lincoln. Beth also has her own Blog, bethtalksnutrition.weebly.com)
Most of us know that it’s super easy to grab a packaged granola bar on our way out the door, but did you know that you can quickly make your own? This recipe is loaded with nutrients, is cheaper, and has fewer preservatives!
1/2 cup grated carrot
1 cup honey
1 cup peanut butter
3.5 cups rolled oats
1/2 cup raisins
1/2 cup coconut
1. Preheat oven to 350 degrees.
2. Peel and grate the carrots. For a little extra money, you could buy a bag of carrot shreds and make this process even faster.
3. Measure your peanut butter and honey and mix together in a large sauce pan. Cook on low heat until melted.
4. Remove the pan from heat and turn off the burner.
5. Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch it with your hands.
6. Put the mix into the baking and press firmly into the bottom.
7. Bake for 25 minutes and then cut into 24 square bars. If you want long rectangular bars like what you purchase at the store, then use a larger, thinner pan.
Give new life to Thanksgiving turkey leftovers with these turkey soup recipes. They start with the same basic ingredients of 1 quart (4 cups) low sodium chicken broth and 2 cups of chopped, cooked turkey. Each recipe makes about 2 quarts or 4 2-cup servings.
turkey salsa soup
Turkey Salsa Soup
Combine 16 oz. (2 cups) mild, chunky salsa; 2 cups frozen whole kernel corn; 2 (15 oz.) cans black soybeans, rinsed, drained; 2 cups chopped, cooked turkey; and 1 quart (4 cups) low sodium chicken broth in a large saucepan or Dutch oven. Bring to a boil, then reduce heat and simmer for 5 minutes. Season to taste with salt and freshly ground black pepper. If desired, top with grated cheddar cheese.
tURKEY mASHED Potato soup
Turkey Mashed Potato Soup
In a large saucepan or Dutch oven, sauté over medium to medium-high heat in 1 tablespoon extra-virgin olive oil: 1 chopped, sweet, yellow onion and 1 cup thinly sliced carrots until the onion is translucent and the carrots are tender-crisp, about 5 minutes. Add 1 quart (4 cups) low sodium chicken broth, 3 cups mashed potatoes, and 1 teaspoon dried thyme leaves; continue cooking and stir until broth is smooth. Add 2 cups chopped, cooked turkey; continue cooking on medium heat until mixture starts to simmer. Reduce heat to medium-low and continue to simmer, stirring occasionally, for about 10 minutes until mixtures is heated through. Season to taste with salt and freshly ground black pepper.
Discard any turkey, stuffing, and gravy left out at room temperature longer than 2 hours; 1 hour in temperatures above 90 °F.
Divide leftovers into smaller portions. Refrigerate or freeze in covered shallow containers for quicker cooling.
Use refrigerated turkey, stuffing, and gravy within 3 to 4 days.
If freezing leftovers, use within 2 to 6 months for best quality.
serving soup – safely
Make a large batch of soup and enjoy some for another meal. Many soups, with the possible exception of seafood soups, may taste better the next day! For best safety and quality, plan to eat refrigerated soup within 3 to 4 days or freeze it. And avoid letting soup set at room temperature for more than TWO hours.
Don’t put a large pot of hot soup directly into your refrigerator. According to the U.S. Department of Agriculture, it would take an 8-inch stock pot of steaming chicken soup 24 HOURS to cool to a safe temperature in your refrigerator. To be safe:
To speed cooling, transfer soup to shallow containers, making sure soup is no more than TWO inches deep. Refrigerate promptly. You can place loosely covered foods in the refrigerator while still warm; cover when food is completely cooled.
When serving soup a second time, reheat it until it’s steaming hot throughout, at least 165 degrees F.
Moroccan Beef and Sweet Potato Stew (slow cooker recipe)
Imagine walking into your kitchen after a busy day and being greeted by the scent of cinnamon, garlic and onions signaling “dinner is ready!”
Unless you have a cook at home who prepares meals for you, using a slow cooker is the easiest way to achieve this state of well-being!
Moroccan Beef and Sweet Potato Stew is one of my favorite slow cooker meals. I just measure, chop and toss in everything at the same time. (Source: Cattlemen’s Beef Board and National Cattlemen’s Beef Association)
As you search out slow cooker recipes, here are some tips for optimum nutrition and taste.
If you can’t find reduced sodium or “no salt added” canned dry beans, rinse and drain canned beans. This will remove about 40 percent of the salt content.
Rinse and drain canned, cooked dry beans to reduce sodium content
If a recipe calls for spices or herbs you may not use much, purchase small containers to save money. The smaller sizes will also help you use the seasonings by their recommended usage date, when they will be most fresh.
Buy small containers of spice you are likely to use less often
Cut foods into similar size pieces. This ensures they will finish cooking at the same time.
Cut foods into similar sizes for even cooking
Look for broths and stocks that are lower in salt. The flavor of the ingredients may shine through more if a food isn’t so heavily salted. You can pass the salt shaker and let people decide for themselves.
Look for foods lower in added salt
For more tips on cooking with a slow cooker, check out this self-paced slide show:
NOTE: If you are getting this information through your email, you may have to click through to the web version to view the slide show.
I’ve assembled a Flickr Gallery of interesting pictures that show ways to add color and flavor (without more calories!) to foods with fresh herbs. Enjoy and I hope these provide inspiration to try something new! (NOTE: If you don’t see the gallery in the email version of my blog, check on my blog site to see it.)
Click on the link “Herb Garnishes” under the photos to go to Flickr and see larger versions of the photos, plus my comments on each.
Try a Banana Kale Smoothie – tastes minty and refreshing!
I always thought green smoothies were something other people drank!
Then, bringing home a big bundle of kale from the Farmers Market, I decided to experiment. Here’s the recipe I developed. I think it tastes refreshing and minty. And … I’m now drinking green smoothies!
1/2 cup skim milk
1 cup nonfat vanilla Greek yogurt
1 large kale leaf, torn into pieces and without thick pieces of the rib (about 1/2 cup)
1 ripe banana
Approximately 4 to 6 cubes (smaller ice cubes work better)
Add milk, then yogurt to blender.
Next, toss in the kale.
Break banana into chunks and add to mixture.
Place the ice cubes on top. NOTE: If you’ve never made a smoothie with ice in your blender, check your blender instruction book or look for your manual online on the manufacturer’s website to determine if there are specific guidelines for adding ice to your blender. Some blenders may not be strong enough to break down ice cubes.
Begin blending, starting out on a lower speed and then increasing speed. Puree until smooth.
Makes 1 very large or 2 medium smoothies.
Place liquids in a blender first. It makes it easier to start the blending process.
To facilitate the mixing process, start at a lower speed and work your way to a higher speed as the bigger pieces get broken up.
Another Tip: Don’t even tell people it’s high in calcium, potassium, vitamins A & C to name just a few nutrients!
My husband and I enjoy eating healthy foods, but they must taste good and be quick to prepare.
My goal with Cook It Quick is: Making you hungry for healthy food!
Follow along as I share recipes and kitchen tricks that help you enjoy the same types of foods. And though I am a registered dietitian and University of Nebraska-Lincoln extension educator, all my recipes must pass inspection by my toughest critic … my husband!