Overnight Oatmeal with Berries

Oats

Serving Size: 1/2 cup dry oats | Serves: 1

Ingredients

  • 1/2 cup low-fat milk (or less for thicker oatmeal)
  • 1/4 cup Greek yogurt, fat-free
  • 2 teaspoons honey
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon vanilla extract
  • 1/2 cup uncooked rolled oats
  • 1/4 cup raspberries, frozen

Instructions

  1. Combine milk, Greek yogurt, honey, cinnamon, and vanilla extract in a container or jar with a lid.
  2. Add oats and mix well.
  3. Gently fold in raspberries.
  4. Cover and refrigerate 8 hours to overnight.
  5. Enjoy cold or heat as desired.

Tip: Frozen blueberries or strawberries may be used in place of raspberries.

Nutrition information per serving: 311 calories, 4g total fat, 1g saturated fat, 7mg cholesterol, 86mg sodium, 53g total carbohydrate, 9g fiber, 21g sugar, 17g protein

Source:  USDA – What’s Cooking

Homemade Salad Dressing

Recipes

Serving Size: 1 tablespoon | Serves: 12

Ingredients

  • 1 cup 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.

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

HOW TO VIDEO: Make Homemade Salad Dressing

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

 

It’s a Meal Strata

 

Serving Size: 4×4-inch piece | Serves 4

IngredientsRecipes

  • 3 cups vegetables (sliced or chopped)
  • 1 teaspoon oil (canola or vegetable)
  • 1 clove garlic, minced, or 1/4 teaspoon garlic powder
  • 1 package (3 ounces) light cream cheese (also called Neufchatel), softened
  • 3 eggs
  • 1 cup cubed bread (day old, about 1 slice)
  • 1/3 cup cubed ham, cooked
  • 1/8 teaspoon ground black pepper
  • 1/3 cup cheddar cheese, shredded

Instructions

  1. Preheat oven to 350°F.
  2. Cut the vegetables so they are about the same size.
  3. Heat oil over medium high heat in a large skillet. Add the vegetables and garlic and cook until tender (stirring occasionally). Turn off heat and pat the vegetables with paper towels to remove the moisture. Set aside.
  4. Beat the cream cheese until smooth in a large bowl. Add eggs and beat well.
  5. Stir in vegetables, bread, cubed ham, and pepper.
  6. Pour into a greased 8 x 8-inch baking dish or small casserole dish.
  7. Bake uncovered for 10–15 minutes or until the egg mixture is set.
  8. Remove from heat, sprinkle on the cheese, and let stand for 5–10 minutes before serving.

Nutrition information per serving: 200 calories, 12g total fat, 5 g saturated fat, 0 g trans fat, 165 mg cholesterol, 350 mg sodium, 11 g total carbohydrate, 2g fiber, 13 g sugar, 13 g protein

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

 

Chickpea Cookie Dough

Serving Size: about 2 rounded tablespoons; Serves: 12

Ingredients
• 1 can chickpeas, drained and rinsed (reserve 1 tablespoon of the aquafaba—liquid from canned chickpeas)
• 1 tablespoon aquafaba
• 1/2 cup peanut butter
• 1/3 cup maple syrup
• 1 teaspoon vanilla
• Pinch of salt
• 1/2 cup chocolate chips

Instructions
1. Combine chickpeas, aquafaba, peanut butter, maple syrup, vanilla, and salt in a blender or food
processor and blend until smooth.
2. Stir in the chocolate chips.
3. Use a tablespoon or dipper to portion out cookie dough balls onto a sheet tray lined with parchment paper.
4. Freeze and enjoy!

Other ideas
• Melt chocolate and coat the frozen chickpea balls.
• Enjoy right off the spoon like cookie dough out of the bowl.

Nutrition information per serving: 165 calories, 19g carbohydrates, 9g fat, 5g protein, 98mg sodium, 12g sugar, 3g fiber

Recipe adapted from:  www.onegreenplanet.org/vegan-recipe/chickpea-cookie-dough-bites/

Red Beans and Rice

Serving Size: 1/2 cup vegetables and 1/2 cup rice | Serves: 8

Ingredients
• 1/2 tablespoon oil (canola or vegetable)
• 1 medium onion, chopped (about 1 cup)
• 1/4 teaspoon garlic powder
• 2 medium tomatoes (finely diced)
• 1 medium green bell pepper, chopped (about 1 cup)
• 2 ribs celery, sliced (about 1 cup)
• 1/2 teaspoon dried oregano
• 1 can (15 ounces) red beans (rinsed and drained)
• 4 cups instant brown rice, cooked

Instructions
1. Place oil in large skillet and heat. Add onion and cook until soft.
2. Add garlic powder, tomatoes, green pepper, celery, and oregano.
3. Cover and simmer until vegetables are crisp tender (about 5 minutes).
4. Add beans and simmer. Stir mixture every once in a while until heated through.
5. Cook rice according to package directions.
6. Spoon the vegetable and bean mixture over rice.

Nutrition information per serving: 260 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg
cholesterol, 130mg sodium, 49g total carbohydrate, 7g fiber, 2g sugar, 9g protein

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

Fish Tacos

Serving Size: 2 tacos
Serves: 5

Ingredients:

  • 1/2 cup light ranch dressing
  • 2 tablespoons lime juice
  • 1 teaspoon chili powder
  • 1/4 teaspoon ground black pepper
  • 1 jalapeño pepper (seeded and chopped finely; optional)
  • 4 cups coleslaw mix or broccoli slaw
  • 10 (6 inch) corn tortillas
  • 3 tablespoons oil (canola or vegetable)
  • 2 tablespoons cornmeal
  • 1 pound firm white fish (tilapia, mahi-mahi, or halibut), cut in 1 inch pieces or in 10 strips
  • 1 tomato, chopped

Instructions:

  1. Stir together the dressing, lime juice, chili powder, ground black pepper, and jalapeño pepper (if desired). Pour over coleslaw mix and stir to mix well. Cover and place in refrigerator until serving time.
  2. Warm the corn tortillas according to package directions.
  3. Heat the oil in a small nonstick skillet over medium heat until hot, but not smoking. Spread the cornmeal on a plate while the oil heats. Pat the fish pieces in the cornmeal to coat on all sides. Fry the fish in hot oil until the cornmeal is lightly browned, 1–2 minutes per side. Remove and drain on paper towels.
  4. Top each tortilla with some of the fish and some of the coleslaw mix. Fold in half and serve with the chopped tomato.

Nutrition information per serving: 370 calories, 16g total fat, 2g saturated fat, 0g trans fat, 55mg cholesterol, 430mg sodium, 38g total carbohydrate, 5g fiber, 4g sugar, 23g 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

Teriyaki Rice Bowl

Serving Size: 1 cup
Serves: 6

Ingredients:

  • 2 teaspoons oil (canola or vegetable)
  • 3/4 pound boneless chicken, beef, or pork (cut into strips)
  • 2 cloves minced garlic or 1/4 teaspoon garlic powder
  • 2 cups water
  • 1/2 cup low sodium teriyaki or soy sauce
  • 2 cups instant brown rice, uncooked
  • 1 package (14 to 16 ounces) frozen stir fry vegetables)

Instructions:

  1. Heat oil in large nonstick skillet on high heat. Add meat and garlic. Cook and stir 5 minutes.
  2. Add water and teriyaki or soy sauce and stir. Bring to a boil. Stir in rice. Return to a boil. Reduce heat to low and cover. Simmer 5 minutes.
  3. Stir in frozen vegetables. Heat until vegetables are hot, about 5 minutes.
  4. Let stand 5 minutes. Fluff with a fork.

Nutrition information per serving: 230 calories, 3.5g total fat, 0g saturated fat, 0g trans fat, 30mg cholesterol, 510mg sodium, 33g carbohydrate, 3g fiber, 7g sugar, 19g 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

Zesty Whole Grain Salad

Serving Size: 1 1/2 cups
Serves: 6

Ingredients:

  • 2 cups cooked whole grain (brown rice, kamut, quinoa)
  • 2 tablespoons oil
  • ¼ cup apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
  • 2 apples, chopped
  • ½ cup chopped nuts
  • ½ cup dried fruit (cranberries, cherries, raisins)
  • 1 bunch kale or 10-ounce package spinach (about 6 cups), torn into bite-size pieces

Instructions:

  1. Cook whole grain according to package directions. Cool.
  2. In a large bowl, whisk together oil, vinegar, honey, salt, and pepper.
  3. Stir apples, nuts, dried fruit, and whole grain into dressing.
  4. Toss greens with other ingredients.

Ingredients:

  • Substitute 2 cups of chopped fruit (strawberries, grapes, oranges) for the apples.
  • Do not give honey and nuts to infants under one year of age

Nutrition information per serving: 300 calories, 12g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 65mg sodium, 45g total carbohydrate, 5g fiber, 16g sugar, 5g 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.

Minestrone Soup

minestrone-soup-webServing Size: 1 cup
Serves: 8

Ingredients:

  • 2 teaspoons oil (canola or vegetable)
  • 1 onion, chopped
  • 2 or 3 large garlic cloves, minced, or 1/2 teaspoon garlic powder
  • 2 cans (14.5 ounces) low sodium chicken broth
  • 1 can (16 ounces) stewed or diced tomatoes
  • 1 can (16 ounces) kidney beans (drained and rinsed)
  • 1 package (10 ounces) frozen vegetables
  • 1 teaspoon dried basil, oregano, or Italian seasoning
  • 1/2 cup uncooked pasta (such as rotini, macaroni, or small shells)

Instructions:

  1. Heat oil in a large saucepan. Sauté onion and garlic. If using garlic powder, add with seasonings.
  2. Add broth, tomatoes, beans, vegetables, and seasonings. Stir to mix.
  3. Bring to boil over medium heat.
  4. Stir in pasta. Reduce heat to medium low. Simmer about 20 minutes until the pasta is tender.

Nutrition information per serving: 150 calories, 2.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 260mg sodium, 26g carbohydrate, 5g fiber, 5g sugar, 8g 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

Popcorn Trail Mix

PopcornServing Size: 1 cup
Serves: 14

Ingredients:

  • 6 cups air-popped popcorn
  • 2 cups chocolate-flavored Chex® cereal
  • 2 cups toasted oat ring cereal
  • 2 cups mini pretzels
  • 2 cups honey-flavored mini shredded wheat
  • Optional: 1 cup unsalted peanuts

Instructions:

  1. Combine all ingredients in a large bowl or bag.
  2. Divide into servings using measuring cups.
  3. Place each serving in individual resealable bags or bowls.
  4. Decorate each bag or container with ribbon and/or a gift tag.
  5. Optional: Put a nutrition label on bag or container.

Nutrition information per serving: 110 calories, 1.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 200mg sodium, 22g total carbohydrate, 2g fiber, 4g 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

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