by Guest | Dec 23, 2017 | Recipes
By Crystal Hayes, OHSU Dietetic Intern, Oregon Dairy and Nutrition Council
Whether or not you love beets, they have earned a try in this versatile dip recipe. The distinct flavor and warm aroma of cumin complements tangy lemon, creamy yogurt and earthy beets. The vibrant red color of beets makes this dip a perfect holiday dish. Plate it with an array of vegetables, and cheese and crackers to add protein and grains. Use the leftovers as a spread in sandwich wraps. Comparable to hummus, this dip proves that adding vegetables to favorite snacks can be cheap, easy and delicious too! If you want more thick texture, add ½ cup canned chickpeas before blending
Recipe Title: Beet Dip
Recipe Source: Adapted from FoodHero.org
Number of servings: 8
Time for preparation (including preparation and cooking): 10 minutes
Ingredients:
1 can (14 ounces) beets, drained
2 tablespoons lemon juice
1 tablespoon Greek yogurt
1 clove garlic, minced or ¼ teaspoon garlic powder
1 teaspoon ground cumin
A dash each salt and pepper
1 tablespoon sesame tahini (optional)
Directions:
In a blender or food processor, combine beets, lemon juice, Greek yogurt, garlic, cumin, salt, pepper and tahini, if desired. Blend until smooth.
Cover and refrigerate until ready to serve.
Refrigerate leftovers within 2 hours.
Nutrition Facts:
25 kcal, 1 g fat, 100 mg sodium, 3 g carbohydrate, 1 g fiber, 1 g protein
by Guest | Dec 16, 2017 | Eat Well, Recipes
By Jessica Linnell, Asst. Professor (Practice), Family & Community Health, Oregon State University Extension Service
The holidays are when we gather to prepare and eat delicious foods with our families. However, eating healthfully during this time can feel like a monumental challenge. People often complain that eating healthfully during the holidays means having to avoid tasty treats and family traditions. Instead of thinking of this as a problem of “this or that”, why not do both? You can eat healthy while enjoying delicious family recipes, and here are a few tips. When planning celebration meals, update the family recipes with nutrient-dense foods like fruits, veggies, and nuts. Give your green beans a boost with almonds, or replace mashed potatoes with sweet potatoes. Do you love holiday cookies? Try this recipe that is packed with delicious and nutritious carrots, applesauce, and raisins, as well as the comforting holiday spices like vanilla, cinnamon, nutmeg, and ginger.
Recipe: Carrot Cake Cookies
Recipe Source: FoodHero.org
Number of servings: 48 cookies
Time for preparation (including preparation and cooking): 35 minutes
1⁄2 cup packed brown sugar
1⁄2 cup sugar
1⁄2 cup oil
1⁄2 cup applesauce or fruit puree
2 eggs
1 teaspoon vanilla
1 cup flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground ginger
2 cups old fashioned rolled oats (raw)
1 1⁄2 cups finely grated carrots (about 3 large carrots)
1 cup raisins or golden raisins
Directions
- Heat oven to 350 degrees.
- In a large bowl, mix sugars, oil, applesauce, eggs, and vanilla thoroughly.
- In a separate bowl, stir dry ingredients together.
- Blend dry ingredients into wet mixture. Stir in raisins and carrots.
- Drop by the teaspoonful on greased baking sheet.
- Bake 12 to 15 minutes until golden brown.
- Store in airtight container.
by Guest | Dec 9, 2017 | Recipes
By Crystal Hayes, Dietetic Intern, Oregon Dairy and Nutrition Council
Potatoes are an inexpensive hearty vegetable usable in endless recipes. Originally this potato salad was made in Germany with pan-fried bacon and onions and a warm sweet-and-sour dressing, giving it the name “hot German potato salad”. Repurpose roasted or baked potatoes in this lightened up flavorful version of the classic. A serving of this salad contains vitamin C, which is one nutrient that helps improve your immune system. Pair this dish with a lean protein such as porkchop or beef loin. To meet all your food groups, try authentic German muesli for dessert, a base of oats soaked in milk or yogurt. Add chopped fruit and nuts for flavor.
German Potato Salad
Recipe Source: Adapted from Eatright.org
Number of servings: 4
Time for preparation (including preparation and cooking): 15-30 minute
Ingredients:
2 medium to large unpeeled red-skinned potatoes (about 1 pound) ½ bunch green onion, chopped (about ½ cup) 2 slices bacon or turkey bacon, diced 2 tablespoons sugar 1 tablespoon all-purpose flour ¼ teaspoon salt ¼ teaspoon freshly ground pepper ½ cup water 2 tablespoons white vinegar 1 large egg yolk (set aside egg white to use another time) 2 tablespoons fresh or bottled lemon juice (about ½ a lemon)
Directions:
- Boil potatoes in a saucepan for about 20 minutes or until tender (test with a fork). Drain and cool slightly. Or, use refrigerated, leftover boiled or roasted potatoes of any kind. Slice the potatoes and place in a large serving bowl with the chopped green onion and set aside.
- Cook bacon in a medium-sized skillet until crisp. Remove from heat and drain on paper towels. Discard all but 1 tablespoons of the bacon fat.
- Add sugar, flour, salt, and pepper to the bacon fat in the skillet; stir to combine.
- Combine the water, vinegar, egg yolk, and lemon juice in a small bowl; whisk with a fork to blend. Add to the bacon fat mixture in the skillet. Whisk together and cook over medium heat until the mixture starts to boil, stirring frequently. Reduce heat to low and simmer for 5 minutes.
- Pour the cooked bacon fat mixture over the potatoes and onions and toss gently. Serve warm or cold.
Note: Refrigerate the egg white and repurpose it, too. Stir the egg white in with scrambled eggs and cook. Add egg white to other cooked sauces or casseroles for a protein boost.
Nutrition Facts:
Serving size: ½ cup
Calories: 120; Total Fat: 2g; Saturated Fat: 0.5g; Cholesterol: 30mg; Sodium: 250mg; Total Carbohydrate: 23g; Dietary Fiber: 4g; Protein: 4g.
by Guest | Dec 9, 2017 | Eat Well, Recipes
By Debbie Braden-Lane, Branch Operations Specialist, Oregon Food Bank-Tillamook County Service
Some tasty and easy ways to eliminate food waste and save time and money, by utilizing leftovers! Especially during the holidays or after other family get-togethers, or big Sunday dinners.
- Sunday: Ham Dinner w/ German Potato Salad, Cooked Carrots and Applesauce
- Monday: Hot Ham and Cheese Sandwiches
- Tuesday: Ham and Bean Soup
- Wednesday: Scalloped Potato and Ham Casserole Dinner
- Thursday: Red Beans and Rice with Diced Ham
- Friday: Homemade Hawaiian Pizza Night!
On Sunday, bake a ham and prepare a German Potato Salad (this week’s YOW recipe, provided by Crystal Hayes), include cooked carrots and applesauce for your sides. (Reserve the ham bone as you will use it later in the week for a meal.)
For Monday make up some delicious hot ham and cheese sandwiches. Lay ham and assorted cheeses on a hoagie roll with mustard, wrap in foil and bake in the oven until the contents are hot and the outside of the rolls are slightly crispy. Yum!! This is delicious with a small garden salad.
For Tuesday evening, pick up a loaf of crusty bread and pair it with Ham and Bean Soup, made from the ham bone, great northern or navy beans, diced or shredded ham, celery, onion and carrots. If you don’t want to do a bread two nights in a row, make another garden salad for a soup and salad night!
Ahhhhhh, we are halfway through the work week! Yay! It’s all downhill from here. So, let’s get going on Wednesday’s supper…. Scalloped Potatoes with Ham Casserole. Total comfort food to help us get through the rest of the week.
You can either set up this meal in the crock pot so it’s ready when you get home from that long day … OR throw it together after work. You will need some of your leftover ham, thinly sliced potatoes, a white sauce and shredded cheese, if desired. Bake in the oven at 350 degrees until potatoes are at the desired tenderness. Serve with peas.
How about something really simple for Thursday night? Red beans and rice with ham. Good stuff right there.
Okay, we are heading into the weekend on a Friday evening. Pizza night! Make a Hawaiian pizza with ham and pineapple and add other toppings. Use your imagination and go wild with veggie toppings!
Note: By mid-week, if you notice that you are going to have excess ham for the rest of the week, this would be the time to figure out how much you will need to freeze and put it in the freezer. Or, if you can handle ham for breakfasts and lunches throughout the week, that is, of course, another way to use up your leftover ham. Also, please be careful seasoning your dishes with salt when using ham, as most of the time, the ham provides PLENTY of salt on its own.
There you have it… a whole work week of meal ideas using leftover Sunday dinner! Bonus – You won’t have to remember to get something out of the freezer every morning for dinner that night. I’m sure I’m not alone here!
ENJOY!
by Michelle | Dec 3, 2017 | Recipes
By Michelle Jenck, M.Ed. Health & Kinesiology, Wholly Healthy LLC
Prep Time: 15 minutes
Total Cook Time: 30 minutes
The Frittata works as a quick breakfast, lunch or dinner option. Packed with protein, it’s also a great way to fulfill that hard-to-meet recommendation for daily vegetable intake. Inspired by a “mix-and-match” frittata feature in Parade Magazine, this recipe has become a go-to for using up various leftovers. The hardest thing about this recipe is finding a pan that can be used on both the stovetop and in the oven. I use a 10-inch cast iron skillet that I bought from a flea market vendor at the Old Iron Show.
Number of servings: 6-8
Ingredients
8 eggs
½ teaspoon salt
¼ teaspoon pepper
1 tablespoon olive oil
1 cup “mix & match” veggies – onion, spinach, pepper, mushroom, zucchini, and/or broccoli
½ cup cooked ham, chicken, sausage, or bacon (optional)
1 cup shredded cheese (try Tillamook Sharp Cheddar)
½ cup fresh herbs such as basil, chives, cilantro (optional)
1 tablespoon “flavor boost” – Dijon mustard, capers, sriracha or pesto (optional)
Top with salsa or sliced fresh tomatoes
Directions:
Preheat oven to 350 degrees. In a separate bowl, beat eggs. Add salt and pepper and set aside.
Heat oil in skillet on the stovetop over medium heat. Add chopped veggies. Sauté for 1- 2 minutes. Add meat (optional) and sauté with veggies for 2 minutes. Add any additional optional ingredients. Sprinkle with cheese and pour egg mixture over the top, covering the pan evenly. Cook for 2-3 minutes, pulling edges back to allow uncooked egg to run underneath. Transfer skillet to preheated oven and bake for 15 minutes or until just set. Let stand 5 minutes. Can be eaten warm or cold. Tastes great topped with salsa or fresh sliced tomatoes.
by Guest | Nov 24, 2017 | Recipes
Recipe Submitted by: Dawna Roesener, Tillamook County, Dental Health Coordinator
Recipe Source: https://food52.com/recipes/16471-italian-celery-and-mushroom-salad
We love this salad in the Roesener house. It is easy to prepare with just a little slicing and prep. With flavors that are bright and satisfying, this salad will soon be a favorite at your house, too.
Serves 4-6
Ingredients
- 6 tablespoons extra virgin olive oil, divided
- 1 pound mushrooms, delicate varieties such as cremini, oyster, or shiitake are best, wiped clean and sliced as thin as possible
- 2 tablespoons fresh lemon juice
- 8 ribs celery, sliced as thin as possible
- 1 cup shaved parmigiano reggiano cheese
- Salt and ground black pepper, to taste
- 1/4 cup Italian flat-leaf parsley, chopped
Directions
- In a skillet, heat 2 tablespoons olive oil over medium heat. When the oil is hot, add the sliced mushrooms and cook until golden brown, 5-6 minutes. Season with a little salt and pepper and then set aside to cool.
- In a large serving bowl, whisk the remaining 4 tablespoons olive oil with the lemon juice. Add salt and pepper to taste. Add more oil or lemon juice as you like. Add the celery, cooled mushrooms, parmigiano regianno cheese, and parsley to the bowl and toss until combined. Season with sea salt and pepper and serve.
