Tips and Recipes

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Salmon & Celery Root

Whatever a russet potato can do, a celery root can do, and maybe even better. The crisp, globular, scented root vegetable works best when it’s treated like a potato, which means mashing, roasting, and baking are all great options to exact big flavors from this lesser known root. For this recipe, we are mashing it and serving it alongside a lightly but brightly seasoned lemony salmon filet and wilted spinach greens. 

Serves 4

Celery Root


  • 2 pounds celery root (bulb and greens), washed peeled and cut into large cubes 
  • 3 tablespoons olive oil 
  • 1 tablespoon salt 
  • 1 teaspoon black pepper 


  1. Place cubed celery root in a large pot with salted water and bring it to a boil. 
  2. Cook until fork tender, about 25-30 minutes. Drain.   
  3. Drain and return the celery root to the pot and mash with a fork until smooth. 
  4. Season with olive oil, salt, and pepper. Combine and set aside. 

Salmon & Greens


  • 2 tablespoons olive oil 
  • 4 skin-on salmon filets 
  • 2 tablespoons Dijon mustard 
  • 1 tablespoon plus 1 teaspoon salt 
  • 1 tablespoon plus 1 teaspoon black pepper 
  • 1 lemon, juiced
  • 2 cups fresh spinach 


  1. In a large sauté pan, over medium heat, add the olive oil. 
  2. While the oil is coming to temp, season each side of the salmon with 1 tablespoon salt, pepper, and Dijon mustard.
  3. Cook each salmon filet, skin side down, for about 3 minutes per side, until the filet has reached an internal temperature of 145˚ F.
  4. Once cooked, remove the filets from the pan using a spatula and set them aside on a plate. Season with lemon juice. 
  5. To the sauté pan, containing the salmon fond, add the spinach and chopped celery greens and cook on low heat. Season with the remaining salt and pepper. 
  6. Cook covered for two minutes. Remove from pan and serve alongside salmon and celery root.

Dessert Hummus


  • 1 (14.5-oz.) can great northern beans, drained and rinsed
  • 1⁄4 c. creamy peanut butter
  • 1⁄4 c. maple syrup
  • 1⁄4 Tbsp. vanilla extract
  • 1⁄4 c. mini semisweet chocolate chips


Blend together the beans, peanut butter, maple syrup and vanilla extract by hand or in a blender. Stir chocolate chips into mixture. Serve with fruit or graham crackers.

Yield: 6 servings  

Recipe from: North Dakota State University EFNEP

Pumpkin Breakfast Cookies


  • 1 ¾ cups cooked, pureed pumpkin (15 ounce can)
  • 1 cup packed brown sugar
  • 2 eggs
  • ½ cup vegetable oil
  • 1 cup of old fashioned oats 
  • ¾ cups all purpose flour
  • 1 cup whole-wheat flour
  • 1 Tablespoon baking powder
  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • ½ teaspoon salt
  • ¼ teaspoon ground ginger
  • 1 cup raisins
  • 1 cup walnuts or hazelnuts, chopped


  1. Wash hands with soap and water.
  2. Preheat oven to 400˚ F.
  3. In a large bowl, stir together pumpkin, brown sugar, eggs and oil. Mix well until smooth.
  4. In another bowl, stir together the flours, baking powder, cinnamon, nutmeg, ginger and salt. Add to the pumpkin mixture and mix well.
  5. Stir in raisins and nuts.
  6. Drop the dough by a tablespoon on to a greased baking sheet, 1 inch apart.
  7. Gently flatten each cookie with the back of a spoon.
  8. Bake 10 to 12 minutes until tops are dry and begin to brown.

Original recipe from Food Hero

Holiday Dinner Remix 

Arguably, this menu can be made at any time during the cold –weather months, but it is especially delightful during the holiday season. Lightly but brightly seasoned pork tenderloin is the star alongside the skin-on red potatoes — that’s amped up by Dijon mustard — and steamed garlicky broccoli finishes it off. 

Serves 4-6


Pork tenderloin –

1 ½  lbs pork tenderloin

1 tablespoon olive oil 

1 teaspoon salt

1 teaspoon black pepper 

1 teaspoon ground cumin 

1 teaspoon garlic powder 

Sweet Potatoes –

1 lb sweet potatoes, diced 

1 tablespoon Dijon mustard 

2 teaspoons olive oil 

1 teaspoon salt 

½ cup chopped fresh parsley, chopped 

Cauliflower –

1 head cauliflower, cut into bite size pieces  

2 cloves garlic, minced 

2 teaspoons olive oil 

1 teaspoon salt 

Pork Tenderloin Directions:

  1. Preheat the oven to 400˚F. Combine all the spices and rub into the pork tenderloin. Be sure to wash your hands after handling raw meat. 
  2. In a sauté pan add the oil then heat for thirty seconds over medium high heat. 
  3. Add the pork and sear for two minutes per side. 
  4. Place the pork on a sheet pan or oven safe dish. Bake uncovered for about 20 minutes until it reaches an internal temperature of 145˚ F. 
  5. Allow to rest for five minutes before slicing. 

Potato Directions:

  1. Rinse and scrub the potatoes. 
  2. Dice the potatoes and place them in a large stock pot of water. Bring to a boil and cook until fork tender. 
  3. Drain the potatoes and return them to the pot.  
  4. Add the salt, pepper, Dijon mustard, and parsley. Stir to combine. Set aside 

Cauliflower Directions:

  1. In a large pot, bring 1 quart of water to a boil. 
  2. Add the cauliflower and cook for three minutes. Drain.
  3. Return the cauliflower to the pot and season with olive oil, garlic, and salt. 

Winter Squash Varieties 

Butternut and Pumpkin typically get all the attention when it comes to winter squash but there are other tasty seasonal varieties. No matter which variety you choose, they are all healthy and hearty options to enjoy this time of year. 

All varieties of winter squash are fat-free and cholesterol-free. They also contain fiber and other vitamins and minerals. These varieties of squash can last for several months if stored properly. Make sure to store your whole squash in a cool and dry space. Avoid storing the vegetables in a space with direct sunlight. 

Winter squash are full of seeds – don’t throw them out! These make a great protein snack. They contain fiber and fat but mostly healthy fats. Spread them on a baking sheet and roast them for about 10 minutes at 300˚ F. Try tossing them in some spices to add some extra flavor!

Butternut: Good source of Vitamin C, A, and copper. 

Pumpkin: High in Vitamin A.

Acorn: Good source of Vitamin C. 

Delicata: Good source of Vitamin C and excellent source of Vitamin C. 

Carnival: Excellent source of Vitamin A

Spaghetti: Good source of Potassium, Vitamin C and Vitamin A. 

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© 2022 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)