Peanut Butter Balls

Serving Size: 2 balls | Serves: 25

Ingredients:

  • 1 can (15 ounces) great northern beans (drained and rinsed)
  • 1/3 cup honey
  • 1 tablespoon vanilla
  • 1 1/4 cups peanut butter
  • 1 1/2 cups quick cooking oats

Instructions:

  1. Mash the beans with a fork in a bowl until smooth.
  2. Add honey and vanilla. Stir.
  3. Add peanut butter. Stir until blended.
  4. Stir in the oats.
  5. Wash hands. Use a tablespoon to scoop up some of the peanut butter mixture. Shape each spoonful of the mixture into a ball (makes 50 balls).
  6. Store leftover balls in an airtight container in the refrigerator.

Nutrient information per serving:
130 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 100mg sodium, 12g total carbohydrate, 2g fiber, 5g sugar, 4g protein

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

Croutons

Serving Size: 1/2 cup | Serves: 6

Ingredients:

  • 4 slices whole wheat bread
  • 1 tablespoon oil (canola, olive, or vegetable)
  • 1 teaspoon garlic powder
  • 1 teaspoon dried basil

Directions:

  1. Preheat oven to 350°F.
  2. Cut bread into one inch cubes.
  3. Stir bread and oil together in a medium bowl.
  4. Sprinkle garlic powder and dried basil on top of bread cubes. Stir until the bread is evenly coated with garlic and basil.
  5. Spray a baking sheet with nonstick cooking spray. Spread croutons evenly on the baking sheet. Bake for 10 minutes. Stir. Bake for up to 5 minutes more or until croutons are golden brown.
  6. Let croutons cool and store in an airtight container for up to one week.

These croutons are wonderful on top of your favorite soup or salad. To add extra tang to your salad, add some fresh herbs to the mix like basil or mint. They add extra flavor and are a great way to use up those herbs!

Nutrition information per serving:

70 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 85mg sodium, 8g total carbohydrate, 1g fiber, 1g sugar, 2g protein

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

Mexican Corn Salad

Serving Size: 1/2 cup | Serves: 8

Ingredients:

  • Cooking spray or oil for grill grates
  • 4 medium ears of corn (husks and silks removed) (or 16 oz. frozen whole kernels, thawed)
  • 1/4 cup nonfat plain Greek yogurt
  • 2 teaspoons minced garlic
  • 2 tablespoons lime juice
  • 1/2 teaspoon chili powder
  • 1/3 cup chopped scallions
  • 1 tablespoon minced jalapeño pepper (seeds removed)
  • 2 tablespoons chopped cilantro
  • 1/2 cup crumbled feta cheese

Instructions:

NOTE: If using frozen corn, skip to third instruction below.

  1. Spray grill grates with nonstick cooking spray or brush them with oil. Heat grill to 400°–450°F.
  2. Place corn on the grill and cook 15–20 minutes, turning every 5 minutes until evenly grilled and kernels are tender. Remove corn from the grill and set aside to rest until cool enough to handle. Using a serrated knife, cut corn kernels off cob and place in a large bowl.
  3. While corn is cooking, whisk together yogurt, garlic, lime juice, and chili powder.
  4. Add scallions, jalapeño pepper, cilantro, and cheese to corn. Toss with yogurt sauce and season with more chili powder if desired.

Nutrient information per serving:
78 calories, 3g total fat, 1g saturated fat, 0g trans fat, 9mg cholesterol, 119mg sodium, 11g total carbohydrate, 1g dietary fiber, 3g sugar, 4g protein


Adapted from Today’s Dietitian

Asparagus with Gremolata Sauce

Serving Size: 1/2 cup | Serves: 6

Asparagus with gremolata sauce is a great side dish to serve with fish. Gremolata is a dressing or a type of garnish that is made with chopped parsley, garlic, and lemon zest.

Ingredients:

  • 3 cups fresh asparagus (washed and trimmed)
  • 2 tablespoons butter or margarine
  • 2 teaspoons grated lemon peel
  • 1 garlic clove (peeled and minced)
  • 2 tablespoons lemon juice
  • Parsley to taste

Instructions:

  1. Cook asparagus in a large pot of boiling water until tender—about 4 minutes.
  2. Drain. Rinse with cold water to cool quickly and drain again.
  3. Pat dry.
  4. Melt margarine or butter in a large heavy skillet over medium high heat.
  5. Add lemon peel and garlic. Stir for 30 seconds.
  6. Add asparagus and toss to coat.
  7. Sprinkle with lemon juice. Sauté asparagus until heated through—about 3 minutes.
  8. Sprinkle with parsley and serve.

Nutrition information per serving:

49 calories, 4g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 3mg sodium, 3g total carbohydrate, 2g fiber, 1g sugar, 2g protein

 

Recipe courtesy of the USDA Mixing Bowl.

Summer Bounty Salad

Summer Bounty Salad

Serving Size: 1 cup | Serves: 8

Ingredients:

  • 7 cups vegetables (zucchini, broccoli, carrots, radishes, green onions), chopped
  • 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 to 3 hours to blend flavors. Store any leftovers in refrigerator and use within 3 days.

 

Nutrition information per serving:

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

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

Berry Banana Popsicles

Serving Size: 1 popsicle | Serves: 8Berry Banana Popsicles

Ingredients:

  • 1 cup strawberries, diced
  • 1 medium banana, diced
  • 2 cups nonfat vanilla yogurt

Instructions:

  1. Stir all ingredients together in a medium bowl.
  2. Pour mixture into popsicle molds.
  3. Freeze for at least 6 hours. Run molds under hot running water until popsicles can pull out easily to serve.

 

Nutrition information per serving:  50 calories, 0g total fat, 0mg cholesterol, 25g sodium, 10g total carbohydrate, 1g fiber, 6g sugar, 2g protein

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

 

St. Patrick’s Day Boxty (Potato Pancakes)

Serving Size: 2 pancakes | Serves: 8

Ingredients:

  • 2 slices uncooked bacon, cut into small pieces
  • 1 cup all-purpose baking mix
  • 1 cup green onions, chopped
  • 1/2 cup cheese, shredded
  • 1 cup shredded hash browns
  • 1/2 cup milk
  • 1 cup mashed potatoes
  • 1 egg, lightly beaten

Instructions:

  1. In a nonstick skillet, cook bacon and onions until browned. Remove from skillet, reserve 1 tablespoon bacon grease, and set aside.
  2. In a large bowl stir together has browns, potatoes, baking mix, cheese, bacon, and onions. Stir in milk and eggs until mixture is moistened.
  3. Heat bacon grease in skillet over medium heat. Measure a generous 1/4 c. of potato mixture into a skillet and add three more 1/4 c. helpings into the skillet. Flatten into pancakes, and cook each side 2 minutes or until golden brown.
  4. Serve and enjoy!

These pancakes freeze well once prepared. To freeze, let pancakes cool completely, put in a single layer on a baking sheet, place in the freezer, and transfer to heavy-duty freezer bags when frozen.

Nutrition Information per Serving:

161 calories, 8g total fat, 3g saturated fat, 0g trans fat, 38mg cholesterol, 412mg sodium, 17g carbohydrate, 1.5g fiber, 2g sugar, 6g protein

 

Source: Allrecipes.com  Irish potato pancakes 

Strawberry S’Mores

strawberriesServing Size: 1 s’more | Serves: 1

Ingredients:

  • 2 strawberries, sliced
  • 1/8 cup yogurt, low-fat vanilla (2 tablespoons)
  • 1 graham cracker (broken in half)

Instructions:

  1. Rinse the strawberries in water.
  2. Slice the strawberries.
  3. Add the yogurt and strawberries to 1/2 of graham cracker.
  4. Top with the other 1/2 of graham cracker.
  5. Enjoy immediately.

Tips:

  • Substitute any desired low-fat yogurt flavor.
  • Try other fruits like blueberries, bananas, etc.

Nutrition information per serving: 93 calories, 2g total fat, 0g saturated fat, 0g trans fat, 2mg cholesterol, 87mg sodium, 17g total carbohydrate, 1g fiber, 10g sugar, 3g protein

Source: What’s Cooking? USDA Mixing Bowl

Citrus Infused Water

Fruit slicesIngredients:

• 1/2 orange
• 1/2 lemon
• 1/2 grapefruit
• 1 cup ice
• Cold water

Instructions:

  1. Add fruit to a two-quart pitcher.
  2. Gently press fruit with a spoon to release some of the juices.
  3. Add ice to the pitcher, then fill with cold water; stir.
  4. Serve immediately or chill, covered, in the refrigerator.

 

Get creative or try these seasonal combinations:
Apple + Cinnamon Stick
Cranberry + Orange

Recipe used with permission from West Virginia University Extension Service.

Vegetable Pasta Soup

Serving Size: 1 1/2 cups | Serves: 8

Ingredients:

• 1 tablespoon oil (canola or vegetable)
• 4 cups vegetables (like onions, carrots, and zucchini) (chopped or sliced)
• 1 can (14.5 ounces) diced tomatoes with green chilies
• 1 can (14.5 ounces) low sodium vegetable or chicken broth
• 2 cups water
• 1/4 teaspoon salt
• 1 tablespoon Italian seasoning or dried basil
• 2 cups small whole wheat pasta (shell or macaroni)
• 6 cups fresh spinach leaves (about 1/2 pound)

Instructions:

1. Heat the oil in a large saucepan over medium heat until hot. Add onions and carrots. Cook until they are softened. Stir often. This should take about 3 minutes.
2. Stir in zucchini and canned tomatoes. Cook 3–4 minutes.
3. Stir in the broth, water, salt, and Italian seasoning or dried basil. Bring to a boil.
4. Stir in the pasta and spinach. Return to a boil.
5. Cook until the pasta is tender using the time on the package for a guide.

 

Nutrition information per serving:
130 calories, 16g total fat, 6g saturated fat, 1g trans fat, 100mg cholesterol, 210mg sodium, 21g total carbohydrate, 3g fiber, 2g sugar, 35g protein Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. For more information, recipes, and videos, visit the Spend Smart. Eat Smart site.

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