Monthly Archives: April 2014

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:




Stuffed Bell Pepper


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


  • 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


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


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!


Try whole grain brown rice!


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!


Recipe Source:


Apple Coffee Cake


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



  • 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)


1. Preheat oven to 350°F.


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


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.


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


5. Cool cake slightly before serving.


6. Serve and Enjoy!

Recipe Source:

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


  • 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


  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

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

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


Quick Black Bean Soup


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.


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

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!


Jiffy Oatmeal Crunch


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!



  • 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


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

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


3. Remove from heat and stir in remaining ingredients.


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


5. Cut into squares



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



Bachelor Food


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

Welcome, ladies and gentlemen. Today I shall take you on a wild ride into the world of your single, male college student eating habits. I present you with my own hunger slaying, wallet saving recipe that is sure to leave you with your belly full and a smile on your face with what is lovingly referred to as “Bachelor Food”. And now, for the featured presentation….

You will need the following ingredients, whether you buy them from the store or get them from other nefarious means doesn’t concern me. Come prepared, or be left behind.

Your weapons:

  • The biggest skillet/pan thing you can find. Seriously, this makes enough food to feed a neighborhood.
  • Rice cooker. Rice cookers are gifts from the heavens above. I would starve without this genius device.
  • Can opener. Or teeth if you are the kind of savage that doesn’t own a can opener.

Your ingredients:

  • 1 lb ground beef (go lean or go home)
  • 2 cans  black beans (approx 15 oz each) – get no salt added preferably, but who can afford such luxuries
  • 1 can corn (approx 15 oz) – again, no salt added
  • 1 can of diced tomatoes with green chilies (approx 15 oz), the hotter the better. For those who don’t enjoy spicy food, get just plain diced tomatoes, and then weep for your inability to enjoy life to its fullest
  • 1.25 oz (approx amount)  package of taco seasoning
  • 2 cups rice, uncooked.

For the real heroes in this group add:

  • Cayenne pepper to taste

Round 1: Gather the armies.

Before anything starts, you must get that rice cooker going. Too many times I have cooked everything else EXCEPT the rice, and have been left weeping, staring at the final product, but not being able to eat it with the rice.

Brown that hamburger! BROWN IT! Take in the sights, sounds, and smells of that delicious protein being cooked to perfection.


While this sweet hamburger is sizzling up a storm, lets get them veggies going. Break out that can opener and do what it does best. Don’t open the cans all the way and leave just a little bit of the can intact for the next step.

Next, for you po’ folk like myself who can’t afford veggies with no salt added, we are going to drain off that extra sodium. Seriously, why do we need that much salt! I want to taste my food, not end up with my tongue preserved. *end rant*

Take those cans *EXCEPT THE TOMATOES* and drain them in the sink. Like so:


Now folks, since you have all been so great so far in following along with this already too long of a worded recipe (deal with it), I’m going to let you in on a little secret. Herein lies the magic spell for removing that taste destroying salt content from your canned vegetables. Close your eyes, wave your fist in the air, and sound your battle cry! Then use the sink to rinse off the canned goods, by filling the can up, then dumping out the contents while keeping your finger over the lid. The lid, will keep the good stuff in and keep the bad stuff out. Do this until the water runs clear. This step is especially important for the beans, as rinsing them VERY WELL will reduce gas. This is my secret weapon.


Once all your canned goods have been purified of their sins (EXCEPT THE TOMATOES! LEAVE THAT SAVORY FLUID!) Now, the fun begins!

ROUND 2: The “mixering”

Ok, I made that word up. Deal with it. Regardless, by now the hamburger should have been fully cooked, and the evil grease purged (drained). Turn heat to lowest setting. Now take all your cans and taco seasoning, and dump everything together. Seriously. It’s that simple. Should look something like this.


Now we’re cooking with dynamite. Love the color. Now, mix! Should look something like this. If it doesn’t, there is seriously something wrong with you, because it would be incredibly hard to mess this up.


Look at that color! No, seriously, LOOK AT IT!


Now, for those who like to live life a little dangerously, add cayenne pepper to taste. You should sweat after your first bite. Feel the burn, it’s delicious.

Once that rice has finally reached proper consistency. Now, best part is in store.

Round 3: FEAST!

Get you some rice in a bowl, a cup to 1 1/2 cups of rice, depending about how big your appetite. And yes, use a bowl. We need this feast contained. Now, add about spatula full of the meat/bean/corn mixture on top. Like so:


Again, for those who live life a little fuller, add about 2 tablespoons of your favorite salsa, and a sprinkling of cheese.

Now, take this, and mix it all into one delicious consistency. Enjoy! And if you are like myself, this is best paired with your favorite cheap, watered down American beer since that is all you can afford.