Hummus is Yummus

Featured

Makes 2 servings

Ingredients

  • 1 can of garbanzo beans (chickpeas), drained, liquid reserved
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • 1/2 tablespoon ground cumin
  • 1/2 teaspoon salt
  • Sesame oil (optional)
  • Sides for serving (choose one or a variety of all):
    • Carrots
    • Celery sticks
    • Cucumber rounds
    • Pita chips

Directions

  1. Place ingredients into the blender and blend.
  2. Stop blender. Remove middle of lid measuring cup.
  3. Continue blending while slowly pouring the reserved bean liquid through the hole at the top until the mixture is thick and smooth.

Summer Squash Ratatouille

Simple summer produce is simmered in an easy classical French dish, that is big on flavor and low on effort.
Serves 4-6

EFNEP cooks

Ingredients
-2 Tbsp. Extra Virgin Olive Oil
-1 medium Vidalia onion, chopped
-5 cloves of garlic, crushed
-1 medium eggplant, large diced
-2 zucchini squash, large diced
-2 yellow squash, large diced
-5 or 6 fresh tomatoes (or one 28oz can)
-Hearty bunch of basil, rough chopped
-1 Tbsp. salt
-2 Tsp. black pepper

Directions

  1. In a large pot, add the olive oil, onions and garlic and sauté on medium high heat for three to
    five minutes until the aromatics are soft, translucent and tender.
  2. Reduce heat to medium and add the eggplant, yellow and green squash and tomatoes. Stir to
    combine and simmer covered for about twelve minutes.
  3. Take off the heat. The stew will sprout its own juices, so there isn’t a need to add water.
  4. Add basil and season to taste with salt and pepper.

Quick Cooked Egg

Ingredients: 

1 Egg

1 Tablespoon milk

Dash of pepper (optional) 

Cooking Spray 

Directions: 

Spray a microwave safe mug with cooking spray 

Crack one egg into the mug (be sure to wash your hands after) 

Add the milk and pepper if desired 

Whisk together with a fork 

Cover with a damp paper towel 

Microwave for 30-45 seconds or until the egg reaches 160˚ 

Recipe courtesy of: North Dakota State University

Overnight Oats

Looking for a quick and healthy breakfast to fuel you up for a busy day? Take a few minutes the night before to set you up for a successful day!

Ingredients:

¾ Cup Skim or 1% Milk

1 Teaspoon Honey

1 Dash of Cinnamon

½ Cup Old Fashioned Oats (not quick oats)

¼ Cup  Raisins 

Chopped Nuts (optional) 

Directions:

Combine all ingredients in a jar

Shake 

Place in fridge overnight 

Helping Your Kids Be Physically Active

As parents, we want the best for our kids – especially the best for their health. Giving your kids the tools, skills, and habits they need to stay healthy is one of the best ways we can prepare our kids for a healthy life. Creating a love for activity is a great way to do this, but it can be a difficult task.

The American Heart Association found that active kids are more likely to have:

  • a healthy weight
  • stronger bones and muscles
  • healthy hearts and brains
  • better memory, attention, and problem-solving skills
  • lower stress levels 
  • fewer symptoms of anxiety and depression
  • better mental health and self-esteem
  • lowered risk of cardiovascular diseases, diabetes, and some kinds of cancer in adulthood

Whether your kids want to be professional athletes or prefer to stay on the couch, you can help them get the benefits of regular physical activity. Here are some ideas for all skill levels and ages:

Low activity:

For some kids, exercise just isn’t their thing. Getting creative can help your kids get the exercise they need in a way they enjoy.

Moderate activity:

Kids who aren’t athletes but enjoy being active are more likely to enjoy trying new exercises and fitness ideas. There are many ideas to help your kids get moving:

  • A trip to the park or an afternoon of hiking with the whole family is an easy, enjoyable (and budget-friendly!) way to get exercise in. Follow the link to find local parks and trails near you: https://www.discovertheforest.org
  • Indoor exercise routines are often a hit with kids who prefer to be inside. Check out this video for ideas: http://buff.ly/PWPC5T.
  • Yoga is a great activity for calming minds and strengthening muscles. This 30 minute yoga workout is great for older kids who enjoy yoga: https://www.youtube.com/watch?time_continue=12&v=vMMRb10LtGM. Complete as much or as little of the video as you are comfortable with!

High activity:

Strength training isn’t just for adults. Older kids and teens who are already active can gain many benefits from strength training. Strength training helps to build strong muscles and bones by using free weights, weight machines, resistance bands, or your own body weight. Weight trainers at schools, gyms, or with sports teams can be helpful resources to find a safe routine for your kids. To learn more about weight training tips and resources, check out this article from KidsHealth.org: https://kidshealth.org/en/parents/strength-training.html

Be sure to check with your child’s doctor before beginning any workout routine.

Let’s get moving!

  • Logan, EFNEP student employee

Breakfast & Dinner Bowl Recipes

Mediterranean Bulgur Bowl with Chicken

Serves 6

Ingredients:
 1 cup bulgur
 1 cup diced cucumber (1 small-to-medium)
 1 cup diced tomato (2 large or 1 cup cherry tomatoes)
 1 teaspoon salt, divided
 1 tsp. black pepper, divided
 3 medium bunches curly parsley (about 11/2 – 2 cups chopped)
 ⅓ cup chopped fresh mint (optional)
 1/2 cup chopped sliced green onions
 3 large (cut in half) or 6 small boneless – skinless chicken breasts
Dressing:
 3/4 cup extra-virgin olive oil
 3/4 cup lemon juice, to taste
 2 medium cloves garlic, pressed or minced
 ½ salt and ½ tsp. black pepper (more to taste)
INSTRUCTIONS:

  1. Preheat over to 375 degrees
  2. For dressing: whisk salt, pepper and minced garlic into lemon juice. While
    whisking continuously slowly add olive oil. Taste and adjust seasoning. Set aside.
  3. Pat chicken breasts dry and place in a 9 X 13 baking pan. Brush with
    approximately ½ cup of the lemon-olive oil dressing and season with salt and
    pepper. Bake until internal temperature reaches 165 degrees. Approximately 20 –
    30 minutes. Remove from oven and allow to cool slightly.
  4. Place bulgur and 2 cups of water in a medium saucepan. Bring to a boil, reduce
    heat and simmer for 10 minutes. Drain bulgur and while still warm mix with the ¾
    cup of the lemon – olive oil dressing. Set last ¼ cup of dressing aside.
  5. Meanwhile, combine the diced cucumber, tomato and green onions in a medium
    bowl with ½ teaspoon of the salt. Stir, and let the mixture rest for at least 10
    minutes, or until you’re ready to mix the salad.
  6. To prepare the parsley, cut off the thick stems. Then, finely chop the parsley, you
    can do this by hand, but it’s much easier in a food processor
  7. Combine the bulgur, chopped fresh mint (if using), and parsley. Strain off and
    discard the cucumber, tomato and green onion juice that has accumulated in the
    bottom of the bowl (this ensures that your tabbouleh isn’t too watery). Add mixture
    to the bowl. Stir gently, taste and add salt, pepper or more dressing as needed.
  8. To serve, divide bulgur salad between 6 bowls or containers. Slice chicken breast
    and place on top of salad. Can be eaten warm or chilled. Will keep in the
    refrigerator for up to 4 days.

Lemon Blueberry Overnight Oats

Makes 2 servings

Ingredients
 1/2 c. rolled oats 
 1/2 c. skim or low fat milk
 4 Tbsp. blueberries, fresh or frozen
 1-2 tsp. honey (or other sweetener)
 1 tsp. lemon zest 
 2 tsp. lemon juice 
 4 Tbsp. plain Greek or vanilla yogurt
 1-2 tbsp. sliced almonds, granola or blueberries for topping (optional)

Instructions:

  1. Place all ingredients (except optional toppings) in a small bowl. Stir to
    combine.
  2. Divide into 2 containers, cover and place in the refrigerator overnight.
  3. When ready to serve, top with sliced almonds, granola or additional
    blueberries if desired. 
  4. Enjoy!

Recipes by: Chef Ellen Clevenger-Firley