Archives

Summer Bounty Salad

SummerBountySaladServing Size: 1 Cup | Serves: 8

Ingredients:

  • 7 cups vegetables (chopped) (carrots, zucchini, radishes, green onions, broccoli, cauliflower)
  • 1 pepper (green, red, or yellow), sliced (1 to 1 1/2 cups)
  • 2 tomatoes (red, yellow, or mixed)
  • 2/3 cup light or fat free salad dressing

Instructions:

  1. Wash and prepare the vegetables. (Cut the carrots, zucchini, radishes, green onions, and pepper in slices. Make the broccoli and cauliflower into florets. Slice or chop tomatoes.)
  2. Combine all vegetables and salad dressing in a bowl, stirring to coat vegetables with dressing.
  3. Cover and refrigerate 1–3 hours to blend flavors. Store any leftovers in refrigerator and use within 3 days.

Nutrition information per serving: 60 calories, 2.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 10g total carbohydrate, 3g fiber, 5g sugar, 2g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit www.extension.iastate.edu/foodsavings/.

Lentil Tacos

LentilacosServing Size: 2 Tacos | Serves: 6

Ingredients:

  • 1 tablespoon oil
  • 1 onion, diced
  • 2 cloves garlic, diced
  • 1 cup dried lentils
  • 1/2 package (1.25 ounces) of 40% less sodium taco seasoning*
  • 3 cups water
  • 12 corn tortillas
  • 1 cup salsa
  • 1 cup shredded cheddar cheese
  • 2 cups shredded lettuce.

* Homemade taco seasoning mix: 1 tablespoon chili powder, 2 teaspoons ground cumin, and 1 teaspoon dried oregano

Instructions:

  1. Heat the oil in a skillet over medium-high heat. Add the onion and garlic and cook for 4–6 minutes, or until they become soft and fragrant. Stir several times during cooking.
  2. Add the lentils and seasonings. Stir so that the seasonings are mixed in.
  3. Slowly add the water and bring to a boil. Reduce heat to medium low and cover. Cook for about 30 minutes, or until the lentils are tender.
  4. Uncover and cook for 5 minutes more until the mixture has thickened and the liquid is absorbed. Mash slightly with a fork.
  5. Heat corn tortillas according to package directions.
  6. Spread 1/4 cup lentil mixture onto each tortilla.
  7. Serve with salsa, cheese, and lettuce.

Nutrition information per serving: 350 calories, 11 g fat, 480 mg sodium, 51 g carbohydrates, 8 g fiber, 16 g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit www.extension.iastate.edu/foodsavings/.

Fish Sandwich

fish sandwichServing Size: 1 tablespoon | Serves: 4

Ingredients:

  • 2 tablespoons oil
  • 1/4 cup cornmeal
  • 4 (3-ounce) frozen white filets (e.g., tilapia), thawed
  • 4 hamburger buns
  • Optional sandwich toppings: sliced onions and tomatoes, leaf lettuce, tartar sauce, etc.

Instructions:

  1. Heat oil in a skillet over medium heat until hot. Spread the cornmeal on a plate and press the fish into the cornmeal to coat all sides.
  2. Fry the fish in the hot oil until the cornmeal is lightly browned. This will take about 2–3 minutes on each side. Fish is done when the internal temperature reaches 145°F or it flakes easily with a fork.
  3. Move the fish from the frying pan to a plate lined with paper towels. Pat the fish dry with more paper towels.
  4. Assemble sandwiches with your favorite toppings.

Nutrition information per serving: 300 calories, 10g total fat, 1.5g saturated fat, 0g trans fat, 45mg cholesterol, 250mg sodium, 29g total carbohydrate, 1g fiber, 3g sugar, 22g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit www.extension.iastate.edu/foodsavings/.

Functional Fitness

ThinkstockPhotos-78805084Functional fitness is one of the top ten fitness trends for 2016, as identified by the American College of Sports Medicine. Functional fitness is defined as using strength training to improve balance, coordination, force, power, and endurance to make it easier and safer for one to perform everyday activities, such as carrying groceries or playing a game of basketball with your kids. Functional fitness movements are often seen in exercise programs for older adults, but anyone can benefit from these exercises.

Tai chi and Pilates often involve varying combinations of resistance and flexibility training that can help build functional fitness. Below are some specific functional fitness movements that you can try at home:

Squat – www.acefitness.org/acefit/exercise-library-details/0/135/

Multidirectional lunges – www.acefitness.org/acefit/exercise-library-details/0/94/

Seated bicep curls – www.acefitness.org/acefit/exercise-library-details/2/44/

Step-ups with weights – www.acefitness.org/acefit/exercise-library-details/0/28/

After adding more functional exercises to your workout, you should notice improvements in your ability to perform everyday activities, leading to an increased quality of life. Find additional resources by searching the exercise library at www.acefitness.org/acefit/exercise-library-main/.

Source: journals.lww.com/acsm-healthfitness/Fulltext/2015/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2016__10th.5.aspx

Salad Dressing

saladServing Size: 1 tablespoon | Serves: 21

Ingredients:

  • 1 cup oil (such as avocado oil)
  • 1/3 cup acid, such as red wine vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper

Instructions:

  1. Put all ingredients into an airtight container.
  2. Secure the lid and shake until the ingredients are combined.
  3. Salad dressing can be stored in the airtight container in the refrigerator for up to one week.

Notes:

The size of this recipe can be adjusted up or down by keeping the same ratio of 3 parts oil to 1 part acid. For example, for a small amount of dressing, use 3 tablespoons of oil, 1 tablespoon of acid, and a pinch of each of the seasonings.

Watch How to Make Homemade Salad Dressing, youtu.be/WyHJexS6-j0

Nutrition information per serving: 100 calories, 11g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 110mg sodium, 0g total carbohydrate, 0g fiber, 0g sugar, 0g protein

Source: This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website, www.extension.iastate.edu/foodsavings/.

Avocado Oil 101

ThinkstockPhotos-501816152Move aside coconut oil; avocado oil is taking center stage! According to Pinterest, avocado oil is projected to be their top food trend for 2016. You can expect this oil to not only pop up in your Pinterest feed, but also at farmers markets and specialty grocery stores.

Avocado oil is derived by running the avocado fruit through a press. The pulp of the fruit is mashed, then spun in a drum at high speeds to separate the pulp from the oil.

More is known about the health benefits of whole avocados than about avocado oil. Diets rich in avocados may lower blood pressure as well as cholesterol. The magnesium in whole avocados possesses blood pressure-lowering properties. Whole avocados also contain potassium, which lessens the effect of sodium on the body. It is unclear whether or not these same health benefits are transferrable to avocado oil.

Remember that your body needs some fat, but fat is high in calories. The fat in avocados is monounsaturated fat, which is considered a “healthy” fat; however, it is possible to get too much, even of the “good” kinds of fat. Adults should aim for 20–35 percent of their calories from fat, with more coming from monounsaturated and polyunsaturated fat than saturated and trans fat.

Avocado oil has a high smoke point (meaning the oil doesn’t start to break down and burn until a high temperature is reached), making it ideal for searing and browning, as well as on salads. Avocado oil can be more expensive than other oils on the shelf. If using avocado oil, stretch it by using equal parts avocado oil and canola oil in recipes.

Consuming whole avocados allows you to obtain all the nutritional benefits that you would receive from avocado oil. If you are uncertain about purchasing avocado oil, try topping your sandwich or salad with avocado slices.

Source: www.webmd.com/hypertension-high-blood-pressure/fats-and-oils-explained

Salmon Patties

salmon pattiesServing Size: 1 patty | Serves: 6

Ingredients:

  • 1 can (14.75-ounce) salmon, drained
  • 1 egg
  • 1 slice whole wheat bread, shredded, or 5 saltine crackers, crushed
  • 3 green onions (including the green stems) or 1/3 cup white onion (chopped fine) (about 1/3 medium onion)
  • 1 medium garlic clove, minced, or 1/8 teaspoon garlic powder
  • Dash ground black pepper
  • 1/2 teaspoon seasoning (paprika, chili powder, or dill weed)
  • 2 teaspoons oil

Instructions:

  1. Open and drain can of salmon in strainer. Remove any large bones and skin from salmon. Break salmon into chunks with a fork.
  2. Break egg into a large bowl. Whisk with fork. Add salmon, bread or crackers, onion, garlic, pepper, and additional seasoning. Mix gently.
  3. Form into 6 patties about 1/2″ thick.
  4. Heat oil in a large skillet over medium heat. Place patties in skillet. Leave skillet uncovered. Cook 3 minutes. Turn over patties with a spatula. Cook the other side 3-4 minutes to a temperature of 145°F. Serve immediately.

Nutrition information per serving: 110 calories, 5g total fat, 1g saturated fat, 0g trans fat, 75mg cholesterol, 230mg sodium, 3g carbohydrate, 1g fiber, 0g sugar, 14g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit www.extension.iastate.edu/foodsavings/.

Rise and Shine Breakfast Cobbler

ThinkstockPhotos-487588822Serving Size: 3/4 cup | Serves: 4

Ingredients:

  • 1 cup juice-packed canned sliced peaches, drained
  • 1 cup juice-packed canned sliced pears, drained
  • 6 pitted prunes (cut in half)
  • 1/4 teaspoon vanilla extract
  • 1/4 cup orange juice
  • Orange zest (optional)
  • 1 cup granola (low fat)

Instructions:

  1. In a large microwave safe bowl, mix fruit, vanilla, orange juice, and orange zest. Stir mixture.
  2. Top with granola.
  3. Microwave on high for 5 minutes. Let stand 2 minutes.
  4. Spoon into 4 bowls and serve warm.

Nutrition information per serving: 221 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 60mg sodium, 50g total carbohydrate, 6g fiber, 25g sugar, 3g protein

Source: Snap-Ed Connection

Butternut Squash Enchiladas

butternut-squash-enchiladasServing Size: 1 enchilada | Serves: 8

Ingredients:
•2 1/2 cups butternut squash (or other winter squash), cooked
•1 can (15 ounces) black beans (drained and rinsed)
•1/2 cup onion, diced (1/2 medium onion)
•1/2 cup fresh cilantro, chopped, or 3 tbsp. dried cilantro
•2 tsp. garlic powder
•1/2 tsp. cumin
•1 cup 2% fat cheese, shredded (like cheddar or Mexican blend), divided
•8 tortillas (6”)
•1 cup salsa or 1 can (10 ounces) red or green enchilada sauce
•1/2 cup Greek yogurt

Instructions:
1. Preheat oven to 375°F.
2. Mix the squash, beans, onion, cilantro, garlic powder, and cumin in a bowl.
3. Mix 3/4 cup of the cheese into the squash mixture.
4. Put a 1/2 cup strip of filling on each tortilla. Roll the tortilla around the filling. Put the tortilla into a greased 9” x 13” baking dish with the seam down.
5. Cover the tortillas with the salsa or enchilada sauce. Put the rest of the cheese (1/4 cup) on the salsa or sauce.
6. Bake for 25 minutes.
7. Serve each enchilada with 1 tablespoon of Greek yogurt.

Nutrition information per serving: 220 calories, 3.5g total fat, 1.5g saturated fat, 0g trans fat, 5mg cholesterol, 660mg sodium, 35g total carbohydrate, 6g fiber, 7g sugar, 10g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit www.extension.iastate.edu/foodsavings/.

Sweet Potato Fries

sweet-potato-friesServing Size: 2/3 cup and 1 T dip | Serves: 6

Ingredients

  • 1 1/2 pounds sweet potatoes (about 4 medium)
  • 1 tablespoon oil (canola or vegetable)
  • 1/8 teaspoon salt

Dip

  • 1/4 cup light mayonnaise or salad dressing
  • 1 tablespoon ketchup
  • 1/8 to 1/4 teaspoon cayenne pepper, chili powder, or paprika

Instructions

  1. Preheat oven to 425°F.
  2. Rinse potatoes under running water. Scrub potatoes well and peel, if desired.
  3. Cut the potatoes in half lengthwise.
  4. Lay each potato half flat and slice into half-round shapes about 1/4” thick.
  5. Combine potatoes, oil, and salt in a bowl. Stir so potatoes are covered with oil.
  6. Grease cookie sheet with oil and lay potato slices in a single layer.
  7. Bake for about 30 minutes, turning after 15 minutes.
  8. Mix the dip ingredients while potatoes are baking.
  9. Serve immediately.

Nutrition information per serving: 150 calories, 4g total fat, 0.5g saturated fat, 0g trans fat, 5mg cholesterol, 220mg sodium, 26g total carbohydrate, 3g fiber, 6g sugar, 2g protein

This recipe is courtesy of the Spend Smart. Eat Smart. website of ISU Extension and Outreach, www.extension.iastate.edu/foodsavings.