Fifteen Minute Bean Soup

Fifteen Minute Bean Soup


Makes 8, One Cup Servings

Ingredients: 

1 can low-sodium tomatoes, diced

1 can low-sodium great northern beans, rinsed and drained

1 small onion, diced

1 can low sodium chicken broth (or 2 cups of water and one bouillon cube)

1 teaspoon garlic powder

1 10 ounce package frozen spinach

½ cup whole wheat pasta, uncooked

Directions:

  1. In a 2 -quart saucepan, combine all ingredients except spinach and pasta. Allow to boil.
  2. Add spinach and stir to break up as spinach thaws and mixture returns to a boil.
  3. Stir in the pasta and simmer until macaroni is tender, about 6-8 minutes.

Nutrition information per serving

121 calories, Total Fat 1g, Saturated Fat 0g, Protein 6g, Total Carbohydrate 24g, Dietary Fiber 5g, Sodium 196mg.

Back to School Snacking: Fighting After-School Hunger

 

It’s that time of year again! Children and families everywhere are preparing to head back to school. Children will be on the move and learning new things each and everyday. After a long day of fun-filled learning, children are more than likely to come home famished. After school snacking is a daily ritual in most homes and this can be a great opportunity to get extra nutrients in your children.

It is also important that we, as parents be a good model to our children when it comes to snacking. If children see how much you enjoy healthy eating and snacks, they are more likely to enjoy these foods as well. Allowing children to help prepare the snacks or other healthy meals will keep them more interested in healthy snacking and eating. With the right foods in the fridge and pantry, children who come straight home after school can start fixing their snacks (with parent approval). Try loading up the refrigerator with easy grab-and-go foods like veggie sticks and low-fat dips, yogurt, and berries.

One recipe for healthy snacking is called Lean Mean Deli Roll-Ups. This is a very quick, easy, and healthy recipe that children can make on their own (with parent approval) or with your help.

Lean Mean Deli Roll-Ups

Makes 1 serving

Ingredients

  1. 1 stick low-fat string cheese
  2. 1 slice lean ham or turkey deli meat
  3. 1 teaspoon honey mustard

Directions

    1. Wash hands and surfaces
    2. Wrap the meat slice around the string cheese stick and dip the roll up in mustard
    3. Refrigerate Immediately

Shae King

Shae is an EFNEP Educator in Forsyth County, NC A&T State University

 

Build an Easy Breakfast

Mornings can be a hectic time to get everyone fed and off to the places we have to be often early in the morning. Breakfast may not always be a top priority. However, breakfast is a very important part of the day for you and everyone in your family. For some ideas, Super Healthy Kids has a list of recipes to help make your mornings a little easier: http://www.superhealthykids.com/10-healthy-breakfasts-help-kids-well-school/

Here are some of the highlights:

However you choose to make breakfast a part of your family’s day, be sure keep it simple!

Emily

Build a Better Taco

My first taco that I ever tried was back in Austin, TX. It was instant love, and since then it has been on my go-to list of meals for the week.
Nothing beats tacos for a quick, tasty meal with serious flavor and tons of options. From hot to cool, dense to light, crunchy to creamy, the fillings and toppings give everyone something to love!
Today, I am sharing with you, my favorite twist to a regular taco recipe. I call it FESTIVE FISH TACOS. I use tilapia to make them, but you can choose Mahi Mahi or Cod. This recipe is a three-step recipe because I like homemade salsa and a slaw mix. So here it goes:

TACOS

Ingredients
– Non-stick cooking spray
– 4 tilapia fillets
– Black pepper and paprika to taste
– 8- (6-inch) soft corn tortilla
– Slaw mix
– Salsa –      

Directions-
1- Preheat the broiler in the oven. Adjust top rack to rest approximately 6 inches from broiler.
2- Line pan with aluminum foil and spray with non-stick cooking spray.
3- Place filets on prepared pan and sprinkle with black pepper and paprika to taste
4- Broil filets for 6 minutes.
5- Meanwhile, wrap tortillas in damp paper towels and heat in microwave for 30 seconds.
6- Divide each filet in half. Place half of cooked filet in each tortilla.
7- Top with slaw mix and salsa.

SALSA

Ingredients
– 1 mango                                                       – 2 tablespoons cilantro, finely chopped
– 1/ cup green pepper, finely chopped             – 11/2 teaspoons chili powder
– 1/4 cup cucumber, finely chopped                – 1 tablespoon lime juice
– 1/2 cup red onion, finely chopped
DIRECTIONS –
– Mix all ingredients together and set aside.

SLAW MIX

Ingredients
– 2 cups cabbage, finely chopped          1 teaspoon chili powder
– 1/4 cup fat-free Ranch Dressing

DIRECTIONS –
– Mix all ingredients together and set aside.

ENJOY!!

Neha

Neha is a Special Programs Assistant for NC EFNEP

Nutrition Information per Serving:
Kcal:260, Total Fat: 4.5g, Saturated Fat:1g, Protein:24g

SOURCE: This recipe is taken from EFNEP, Cooking with EFNEP cookbook
https://health.clevelandclinic.org/2015/05/5-easy-steps-to-healthy-tacos-youll-                 love-infographic/

 

Quick and Easy Summer Salad

Summer is the time when I am looking for great recipes to add to my go-to list. My new found Tomatoes, Onion & Cucumber Salad has been on my rotating list for side-dishes for a few months now, and it’s delicious every time I make it.

It tastes great with everything from grilled fish to chicken. You can also add pasta to this and make a great tasting pasta salad for your next picnic or get-together at home.

The salad is best served at room temperature but tastes excellent otherwise as well. I have made the recipe as is but I have also used red onions and cherry tomatoes because that is what I had on hand that day. However, I reduced the amount of red onion because it is bit overpowering for me. You can choose to edit this recipe to match your liking, and I am sure it will taste great.

Here is the recipe in detail for your reference.

INGREDIENTS:

  • 3 Tablespoons  rice vinegar
  • 1 Tablespoon canola oil
  • 1 tsp honey
  • 1/2 tsp salt
  • 1/2 tsp ground pepper, or more to taste
  • 2 medium cucumber
  • 4 medium tomatoes , cut into 1/2- inch wedges
  • 1 Vidalia onion, or other sweet onion, halved and very thinly sliced
  • 2 Tablespoons coarsely chopped parsley, chives and/or tarragon

DIRECTIONS:

  • Whisk vinegar, oil, honey, salt and pepper in a larger shallow bowl.
  • Slice the cucumbers into thin rounds. Add the cucumber slices, tomatoes, and onion to the dressing; gently toss to combine. Let stand at room temperature for at least 30 minutes and up to 1 hour.

Enjoy!
Neha 

Neha is a Special Programs Assistant for NC EFNEP

Nutrition information:

  • Per serving: 66 calories; 3 g fat(0 g sat); 2 g fiber; 10 g carbohydrates; 2 g protein; 36  mcg folate; 0 mg cholesterol; 7 g sugars; 1 g added sugars; 838 IU vitamin A; 18 mg vitamin C; 31 mg calcium; 1 mg iron; 204 mg sodium; 361 mg potassium
  • Nutrition Bonus: Vitamin C (30% daily value) 

Source: http://www.eatingwell.com/recipe/250275/summer-tomato-onion-cucumber-salad/

Food-Themed Calendar For Summer

Getting ready for summer can mean plenty of things such as buying sunscreen, bathing suits, and shorts. But getting ready for summer can also mean looking at a monthly food calendar as well. There are national food days along with national food weeks and months.

Egg day is June 3 and there are many ways to celebrate and create your own recipes. There are deviled eggs recipes, egg salad sandwich recipes that enhance flavor, ham and egg frittatas, microwave omelets and scrambled eggs, and even tips on preparing eggs. These recipes and tips are useful in helping people avoid making a green ring around a hard-boiled egg, how to make homemade ice cream without raw eggs in it, and how to crack the date code on egg cartons. These tips and techniques are very helpful, especially on Egg Day, June 3.

Cheese Day is June 4th and is celebrated by making easy black beans and cheese quesadillas, vegetable cheese quesadillas, and spaghetti pie. There are multiple ways to use cheese in various recipes and there are also tips on how to freeze different types of cheeses, what the best types of cheeses are to freeze, how cheese is made, and even how it can be used for healthy eating.

A day kids and parents can enjoy together will be June 7 which is Chocolate Ice Cream Day. Kids will have fun helping parents make old-fashioned chocolate ice cream and can even learn how to make homemade ice cream without using raw eggs. This is very useful, especially if a family is vegan or does not eat eggs. This could also be useful if they wanted to cut down on egg consumption as well.

A fun way to spice things up on June 10 is by adding herbs and spices for flavor in foods without the added calories! There are many healthy cooking recipes that involve fresh herbs and since herbs are in season in the springtime, it is a great way to enjoy the flavor of foods. Not only do herbs and spices add flavor, but they can also be combined with different types of foods. There are herb and food combination charts and seasoning mixes to make for Herb & Spices Day as well.

For those who are new to cooking and who have been making attempts, there is even a day for you! Kitchen Klutzes of America day is June 13 and this day is dedicated to anyone who has made a mess in the kitchen. There are multiple lessons to make recipes successful and to make sure it is not a recipe for disaster. There are even newsletters including easy to-do recipes for kids as well.

Newsletters about physical activity are also available to these kitchen klutzes and how to get involved in some family fun on the run.

For veggie lovers, June 17 is national Eat Your Vegetables Day. There are tips and tricks on how to add more vegetables to your day and for help eating vegetables along with quick, easy recipes that make vegetables taste great. Making baked kale chips, black bean & corn salsa, foil-baked veggies, roasted baby carrots with garlic, vegetable pasta salad, and roasted broccoli and red peppers are all great ways to make the flavor of your vegetables pop! These are great recipes and easy ways to incorporate higher vegetable consumption, which will benefit health-wise. For those who love the outdoors, International Picnic Day is June 18. This is a great way to get outside and celebrate the beautiful weather. There are grilling tips on how to grill meats and vegetables properly and since Herbs & Spices Day has taught you ways on how to season, this would be a great opportunity to put that to use while grilling meats or veggies. There are also resources to use for practicing good food safety while having a delicious picnic as well. Keeping foods fresh and in the right temperature is highly important.

The First Day of Summer is June 20th and a great way to celebrate is by hosting a family and friends barbecue. Knowing barbecue safety practices will help things go smoothly. Cleaning, separating, cooking and chilling the meats properly will make the barbecue twice as delicious and fun. If you and the kids decide to go camping, there are even ways to eat healthy in the wilderness. Making foil packet potatoes on a camping trip could really bring the family together. There are also ways to handle food safely on the road and practice good food safety that way as well, such as planning ahead by bringing a cooler

Men’s Health Week is June 13th-June 19th Men’s Health Week is established for the purpose of raising the awareness of preventable health issues and the diagnoses and treatment of disease in boys and men. This week leads up to Father’s Day and educational newsletters are available online. There is also a Men’s Health Month as well.

There are many months and times to be celebrated such as Beef Steak Month, Dairy Month, Ice Tea Month, Vegetable and Fresh Fruit Month, Papaya Month, and Turkey Lover’s Month. There are recipes for each month available online and tips and tricks for these as well. For more information on how to celebrate the national food days, weeks, and months, visit the site listed in the references.

Taylor Davis

Taylor is a student intern working with EFNEP at N.C. Cooperative Extension, Pitt County Center.

Source: For more information on daily, weekly, or monthly food calendars and recipes, check out this site :http://food.unl.edu/june-food-calendar#summer