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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.

Broccoli Salad

broccoli-saladNote: The food safety tips from last weeks blog have been added to this recipe
Serving Size: 1 cup | Serves: 7
Ingredients: 
seperate-imageKeep raw meat, poultry, seafood, and eggs separate from all other foods at the grocery store and in the refrigerator.
  • 1 bunch broccoli
  • 3 tablespoons sugar
  • 1/4 teaspoon salt
  • 1 teaspoon mustard
  • 1/3 cup light mayonnaise or salad dressing
  • 3 tablespoons cider or white vinegar
  • 1/2 cup red onion, diced (1/2 medium onion)
  • 1/2 cup raisins
Instructions: 
cleanWash hands before preparing food and frequently throughout for 20 seconds with soap and running water.
  1. Cut seperate-image  clean 1/2″ off bottom of the broccoli stem seperate-image clean and discard. Peel the outer layer of the stem. Chop cook seperate-image clean the tender inner portion of the broccoli and florets.
  2. Mix sugar, salt, mustard, and mayonnaise together in a large bowl. clean Add vinegar and stir with a wire whisk or fork.
  3. Add the broccoli, red onion, seperate-image clean and raisins.
  4. Stir until mixture is coated with dressing. Serve salad immediately or store in a tightly covered container in the refrigerator. Store salad for up to 4 days.
chill Enjoy your leftovers! Refrigerate them at 40ºF or below within two hours.
Tips: 
clean  Wash surfaces and utensils after each use. Wash fruits and veggies before preparing food, even if you plan to peel them.
 seperate-image  To prevent cross-contamination, always use separate cutting boards and plates for produce and for raw meat, poultry, seafood, and eggs.
 cook  Always use a food thermometer to ensure cooked food reaches a safe internal temperature (165ºF for poultry; 145ºF for fish, pork, beef, veal, and lamb; 160ºF for ground beef, pork, veal, and lamb).

Nutrition information per serving: 130 calories, 4g total fat,0.5g saturated fat, 0g trans fat, 5mg cholesterol, 200mgsodium, 22g total carbohydrate, 3g fiber, 15g sugar, 3g protein

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

Quick Fruit Dessert

fruit dessertServing Size: 1/2 cup | Serves: 8

Ingredients:
8 vanilla wafers
2 cups low fat or nonfat milk
1 box (3.5 ounces) instant vanilla pudding
1 cup fresh fruit (peaches, nectarines, blueberries, strawberries, bananas, etc.)

Instructions:
1. Place one vanilla wafer on bottom of a small paper or plastic cup or a small bowl. Do the same for each vanilla wafer.
2. Pour milk into a bowl, add pudding mix, and prepare pudding according to the directions on the box.
3. Top each vanilla wafer with 1/4 cup vanilla pudding.
4. Cover and refrigerate 30 minutes to 8 hours.
5. Top with washed and cut up fresh fruit just before serving.

Nutrition information per serving: 90 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 19g total carbohydrate, 0g fiber, 17g sugar, 2g protein

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

Pan Fried Tilapia with Orange Sauce

pan-fried-tilapiaServing Size: 1 fillet of fish (about 3 ounces)

Serves: 4

Ingredients:

  • 4 small frozen tilapia fillets (about 1 pound total)
  • 3 tablespoons all-purpose flour
  • 1 1/2 teaspoons garlic powder
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1–2 tablespoons vegetable oil
  • 1 1/2 teaspoons dried marjoram or Italian seasoning
  • 1 orange

Instructions:

  1. Defrost and pat tilapia dry with paper towel.
  2. Put flour, garlic powder, pepper, and salt in a plastic bag. Add fillets one at a time and shake to coat.
  3. Heat oil in a large skillet over medium heat until hot.
  4. Add fillets to skillet and fry until golden brown on one side (about 2 minutes). Turn fish over, sprinkle with marjoram or Italian seasoning, and finish browning (heat fish to at
    least 145°F).
  5. Heat orange for 10 seconds in microwave. Cut in half. Squeeze half the juice and pulp from the orange on the fish. Use the other half for garnish.
  6. Place fish on a platter. Scrape the pan juices on top of the fish to serve.

Nutrition information per serving:
160 calories, 5g fat, 1g saturated fat, 45mg cholesterol, 190mg sodium, 10g carbohydrates, 1g fiber, 4g sugar, 18g protein. Daily Values: 35% Vitamin C, 6% Iron, 4% Calcium.

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

Fruit Smoothies

Serving Size: 1 cup  | Serves: 3Fruit Smoothie

Ingredients
2–3 cups of fresh or frozen fruit
1 (6–8 ounce) carton vanilla, plain, or fruit-flavored yogurt
1/4 cup milk
3 ice cubes

Instructions
1. Wash hands.
2. Put all ingredients in a blender.
3. Blend on high speed until smooth.
4. Pour into glasses.

Nutrition information per serving: 150 calories, 1.7g total fat, 0.9g saturated fat, 0g trans fat, 5.5mg cholesterol, 61.3mg sodium, 31.5g total carbohydrate, 2.8g fiber, 22.6g sugar, 4.9g protein

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