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.

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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!

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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

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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

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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.

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

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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.

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

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5. Cool cake slightly before serving.

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6. Serve and Enjoy!

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

Baked Lentils Casserole

Lentils 11 - Final 2

(This blog was created by guest blogger, Mollie Stover, a nutrition exercise health science and dietetic student at the Univerity of Nebraska-Lincoln.)

Are you interested in incorporating more nutritious, meatless meals into your diet?  If you are, this Lentil Casserole is an excellent recipe for you.

This quick and easy recipe provides a delectable lentil-vegetable medley that is rich in protein, fiber, vitamin A, vitamin C, and iron.

Lentils 1 - Ingredients 2

  • Yield: 5 servings
  • Cooking time: 1 hour
  • Preparation time: 15 minutes

Ingredients:

  • 1 cup lentils (rinsed)
  • ¾ cups water
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ cup chopped onion
  • ¼ teaspoon garlic powder
  • 1 can diced tomatoes (16 ounces)
  • 2 thinly chopped carrots
  • ½ shredded cheddar cheese

Instructions:

  1. Heat oven to 350 degrees Fahrenheit
  2. Rinse lentils in a colanderLentils 5 - Colander 2
  3. Combine lentils, water, onion, tomatoes, and seasoningLentils 7 - Tomato and Onion 2
  4. Cover tightly with tinfoil or a lid and bake for 30 minutesLentils 9 - Foil 2
  5. Remove from oven and stir in carrots Lentils 8 - Carrot Addition 2
  6. Cover once again and place in oven for an additional 30 minutes
  7. Remove from oven and sprinkle cheese on topLentils 10 - Cheese 2
  8. Bake, uncovered, for an additional 5 minutes or until the cheese has melted
  9. Enjoy!

Recipe Source: University of Wisconsin, Cooperative Extension Service

 

 

BBQ Chicken Pizza

FinishedThis blog was created by Mollie Sievers, a junior Nutrition and Dietetics major at the University of Nebraska – Lincoln.

When thinking of pizza, most people think of the standard pizzas: cheese, pepperoni, sausage. But pizzas can be fun and unique for each person. This new take on pizzas is light, healthy, and quick enough to be the perfect afternoon snack for all ages!

BBQ Chicken Pizza

Ingredients
Ingredients:
• 6 English Muffins
• ¾ cup BBQ sauce
• 1 ½ cups chicken (cooked and diced)
• ¾ cup shredded cheese
• 1 chopped bell pepper

Instructions:
1. Preheat oven to 450ᵒ.

2. Measure out all ingredients.

3. Slice English muffins in half and place on an ungreased cookie sheet.

English Muffins

4. Spread BBQ sauce on English muffins.

English Muffins with BBQ
5. Top with remaining ingredients.

Before Baking

6. Bake at 450ᵒ for 7-12 minutes (or until cheese is melted).

7. Enjoy!

All Finished

Recipe source http://recipefinder.nal.usda.gov/recipes/bbq-chicken-pizza

 

Quick Black Bean Soup

Soup.jpg

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

Are you too tired to come home from work and prepare a full-fledged dinner when all you want to do is sit down and relax? This 20-minute recipe makes a perfect quick meal!

The black beans and celery in this recipe provide an ample amount of fiber to help keep you fuller longer. Likewise, the fresh celery, onion, garlic, black beans, and salsa provide an array of essential nutrients, such as Vitamin C, inulin, and several other minerals.

Ingredients

Ingredients
1 cup onion (chopped)
3⁄4 cups celery (chopped)
2 teaspoons garlic (chopped)
1 1⁄2 cup beef broth (fat removed)
2 cans black beans (15 oz. each, drained and rinsed)
1⁄2 cup salsa (thick and chunky)
1 1⁄2 teaspoon cumin
1⁄2 teaspoon onion powder
1⁄4 teaspoon oregano (dried)

Chopped Veggies 2.jpg

Instructions
1. Combine all ingredients in a saucepan.
2. Cover and simmer for 20-25 minutes or until vegetables are tender.
3. Spice up your soup even further with a little bit of sour cream or shredded cheese and enjoy!

Source:http://recipefinder.nal.usda.gov/recipes/black-bean-soup

Jiffy Oatmeal Crunch

editedfood1

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

If you’re looking for a quick, delicious, and inexpensive treat, this recipe is for you! This dish can be made up in about 20 minutes and it’s easy to eat on the run. These Oatmeal Jiffy Crunch squares will take care of your sweet tooth without the added calories and fat! There are only 80 calories per square and the dietary fiber in them will help you feel fuller longer. The great thing about the Oatmeal Crunch is that you probably already have most of the ingredients in your cabinets! I hope you enjoy!

foodedit2

Ingredients:

  • 1/2 cup margarine or butter
  • 3/4 cups brown sugar (firmly packed)
  • 1 teaspoon vanilla
  • 1/2 teaspoon baking soda
  • 2 cups quick oats (uncooked)
  • 1 cup raisins

Instructions:

1. Preheat oven to 350 degrees and grease a 9×13 in baking pan.

2. In large skillet, melt butter and brown sugar.

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3. Remove from heat and stir in remaining ingredients.

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4. Spread into pan and bake for 15-20 minutes.

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5. Cut into squares

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Cost:

  • Per recipe:  $2.15
  • Per serving:  $0.07

Source: