Tips and Recipes

We’re cooking up a delicious and budget-friendly one-pot pasta recipe that’s perfect for the whole family!

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Makes 6 serving | Serving size: 1/6 of the recipe

Ingredients

• Non-stick cooking spray
• 1/2 pound ground turkey or lean or extra-lean ground beef
• 1 (14.5 ounce) can no salt added diced tomatoes, not drained
• 3 cups water
• 1 tablespoon Italian seasoning
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/8 teaspoon salt
• 8 ounces whole wheat pasta (penne or macaroni)
• 6 ounces fat-free or low-fat cottage cheese (or low-fat ricotta cheese)
• 8 ounces of frozen spinach (about 4 cups fresh)
• 1 cup reduced-fat mozzarella cheese

Directions

1. Spray a medium sized saucepan or skillet with non-stick cooking spray.
2. Brown ground meat. Drain and return to pan.
3. Stir in diced tomatoes, water, Italian seasoning, garlic powder, onion powder, and salt. Bring to a boil.
4. Add uncooked pasta. Cover and cook on medium heat for 15 minutes.
5. Stir in cottage cheese (or ricotta) and spinach. Cover and cook for 3 minutes.
6. Sprinkle the mozzarella cheese on top, then cover and remove from heat. Let stand for 1–2 minutes to melt the cheese.

In celebration of #WorldEggDay – try out this breakfast bowl! Mix it up and include your favorite veggies and seasonings.

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Makes 1 serving | Serving size: 1 bowl

Ingredients

• 1 scoop of cooked grits (about 1/2 cup)
• Small handful of sautéed peppers (about 1/4 cup)
• Small handful of sautéed onions (about 1/4 cup)
• Handful of scrambled eggs (about 1/2 cup)
• Sprinkle of reduced-fat shredded cheese (about 1/8 cup)

Directions

1. Cook grits according to package directions.
2. Cut and sauté onions and peppers.
3. Scramble eggs (cooked to 145 ̊F).
4. Add cooked grits, onions, peppers, and eggs to a bowl.
5. Top with shredded cheese.

You may have seen this viral food trend. Check out our version of this easy handheld meal. Even better, it has all five groups!

Are you team pineapple on pizza or not?

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Makes 1 servings

Ingredients

• Non-stick cooking spray
• 1 whole wheat tortilla
• 1 tablespoon tomato sauce
• 1 tablespoon crushed pineapple
• 1 tablespoon ham, diced
• 1 tablespoon low-fat mozzarella cheese

Directions

1. Make a cut half way up the tortilla.
2. Spread tomato sauce on the bottom left quarter of the tortilla
3. Add the pineapple, ham, and cheese to separate quarters.
4. Fold the tomato sauce section up over the top quarter. Fold this double section to the right and then one final fold so you have a wedge.
5. Spray a pan or skillet with non-stick cooking spray. Add the tortilla wedge to the pan. Cook until golden brown and cheese is melted, flipping the tortilla at least once.

When the temperatures rise and appetites seek something refreshing, a plate of hot pasta might not be the first thing on your mind. This is where the charm of cold pasta salad steps in. This delightful dish not only caters to your pasta cravings but also keeps you fueled with a burst of flavors and nutrition perfectly suited for the lively summer vibes.

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Makes 6 servings | Serving size: 1/6 of recipe

Ingredients

• 8 oz Whole Wheat pasta (try elbow macaroni or orzo)
• 2 Cups Cherry Tomatoes, halved (or diced roma tomato)
• 1 Medium Cucumber, peeled and diced
• 1 Colored Bell Pepper, diced
• 2 Stalks Celery, diced
• 1/2 cup Herb Olive Oil Dressing (or low-fat Italian dressing)*
• 1/2 cup Grated Parmesan Cheese

Directions

1. Bring a medium size pot of water to a boil.
2. Cook pasta according to the package directions.
3. Once pasta is cooked. Drain water and rinse with cool water to cool the pasta down and then place in the refrigerator uncovered to finish cooling.
4. Wash all vegetables.
5. Cut cherry tomatoes in half.
6. Peel the cucumber. Cut the cucumber, bell peppers, and celery into small/medium dice.
7. Combine all vegetables into a medium sized mixing bowl.
8. Cover vegetables with 1/2 a cup dressing.
9. Toss the vegetables well with the dressing.
10. Add the cooled pasta.
11. Finish by mixing in the parmesan cheese.
12. Serve chilled.

 

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Getting kids involved in the kitchen and familiar with preparing food is important. It sets an example for a healthy lifestyle and creates an interest in food and cooking. Help your kids develop a love of healthy foods by teaching them to make meals as a family.

Benefits of Cooking Together

• Picky Eaters: Children who are involved in creating their meals are more likely to eat the food on their plate.
• Help Kids’ Physical Development: Simple kitchen tasks like stirring, washing, peeling, whisking, and squeezing can help children develop fine motor skills.
• Build Healthy Habits: Home-cooked meals promote an overall healthier diet.
• Promote Bonding: Cooking as a family allows connections to be built through quality time.

Getting Started in the Kitchen

• Start simple: Begin with easy recipes with just a few steps.
• Assign roles in the kitchen: Adjust the tasks you assign to each family member based on your child’s skills and age.
• Supervise: Make sure kids know the rules of kitchen safety and provide help when needed.

Tips for Teaching Kitchen Skills

• Help kids stir by holding the bowl and placing one hand over their hand as they hold the spoon.
• When kids chop foods for the first few times, help by guiding their hand with yours. Start by cutting soft foods with a plastic knife or dull table/butter knife.
• Let kids pour out pre-measured ingredients to start. Then try helping them measure small amounts of dry ingredients before moving to wet ingredients.
• Place your hands over older kids’ hands while using a grater, watching their fingers carefully so they do not get cut or scraped.

Check out this article for specific kitchen tasks based on your child’s age!

Written by: Lauren Hinze, EFNEP Student Intern