from The Henry County Cooperative Extension Service
(Back to Family and Consumer Sciences)
|Test your Microwave Utensils to see if they are safe to
Fill a cup with water. Place the cup in the oven on or beside the utensil in question. Microwave for one minute on high. If the water becomes hot and the dish remains cool, the dish is microwave safe. If the dish heats up, it should not be used for microwaving. --Nov 2009
Spicy Black Bean Soup
Fall Pear Salad
Easy Cheesy Eggplant
Find Food and Nutrition, Kitchen and Health tips in our Archives!
Bonus Recipe: Apple Slaw-a Great Recipe for the Fall!!
1 unpeeled red apple, cored and chopped
4 cups shredded cabbage
« cup red onions, chopped
1 green sweet pepper, chopped
« cup fat-free, light vanilla yogurt
2 Tbsp orange juice
Combine all ingredients in a medium-sized mixing bowl. Refrigerate until ready to serve.
Serves 4. Each serving (1 cup): 88 calories, <1 g fat, 0 g saturated fat, 2 mg cholesterol, 36 mg sodium, 19 g carbohydrate, 3 g fiber, 3 g protein. Diabetic exchange: « starch, 1 vegetable.
Bonus Recipe: Buttermilk Salad: Shared by Boots Barton of the Eminence Club
While visiting the Eminence Club, Boots served this delightful salad, when asked for the recipe no one could believe it had buttermilk in it or that it was so simple. I have made it about 4 times using differnt flavors of Jello®--the strawberry/banana was one of my favorites!
1 large can crushed pineapple
1 large package Jello® (any flavor seems to be good--orange, lime, strawberry)
2 cups buttermilk
1 small container whipped topping
Bring crushed pineapple (don't drain) to a boil. Add dry Jello and stir well. Cool slightly and add 2 cups buttermilk, cool until you can fold in whipped topping. Put in pan and chill! It is delicious and you will never know there is buttermilk in it!
Bonus Recipe: Sausage/Saurkraut Casserole
4 slices bacon in 1-inch pieces
2 onions in 1/4in thick slices
2 small apples
2 pounds sauerkraut
2 cups chicken broth or apple juice
4 bratwurst or other sausage
Put bacon pieces into bottom of heavy pan. Cook on medium heat, stirring occasionally, until crisp. Remove with slotted spoon and set aside. Drain pan until only a film of fat remains. Add onions and cook over medium heat. Until onions are soft, about 10 minm. Add peeled and grated apples and potato. Add drained sauerkraut and stir the ingredients to mix evenly. Add the liquid, cover and cook about 25 min. Remove the cover, add the sausage and bury it in the sauerkraut. (Sausage can be browned before hand -- it does add to the flavor.) Simmer about 10 min. Sprinkle with cooked bacon bits. Serves 4.
Bonus Recipe: Spicy Black Bean Soup
1 cup chopped onion
1 cup chopped celery
1 cup chopped carrots
2 cups cooked black beans
2 cups chicken broth
1 cup water
pinch cayenne pepper
tsp dried oregano
6 Tbsp nonfat sour cream
Lightly spray a large soup pan with cooking oil spray and heat over medium high heat. Saute the onion, carrots, and celery until golden, about 3-4 minutes. Add the rest of the ingredients and bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, about 10 minutes. Serve in a soup bowl with a tablespoon of nonfat sour cream on top.
Serves 6. Each serving has 127 calories, .5 g fat.
$30 serves 8 a Healthy Holiday Dinner
Bonus Recipes: Best Light Pumpkin Pie
This pumpkin pie saves 151 calories and 12 grams of fat per slice from the traditional version and it tastes identical!
1 cup ginger snaps
16 oz can pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 tsp. pumpkin pie spice (ginger, cinnamon, cloves)
12 oz can evaporated milk
Preheat the oven to 350°. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes. Store in the refrigerator.
Allow to cool and slice into 8 wedges. Optional serve each wedge with fat-free whipped topping.
Serves 8 Each slice: 165 calories, 1.5 g. fat, .5 g saturated fat, 1.5 mg cholesterol, 170 mg sodium, 32 g carbohydrate, 2 g fiber, 6 g protein. Diabetic exchange: 2 bread.
Easy Pumpkin Pudding
1 cup canned pumpkin
1 package (4-serving size) sugar-free instant vanilla pudding mix
1 teaspoon pumpkin pie spice
1-1/4 cups skim milk
Mix all ingredients together. Place in individual bowls or glasses and chill until set. Serve cold with nonfat whipped cream on top (optional).
Makes 4 servings. Each 2/3 cup serving: 77 calories, 0 g fat, 0 g saturated fat, 2 mg cholesterol, 380 mg sodium, 15 g carbohydrate, 2 g fiber, 4 g protein.
6 red baking apples, cored, sliced
1/4 cup raisins
1 Tbsp soft margarine
juice of one lemon
1 tsp cinnamon
1 Tbsp brown sugar
6 candy gummy worms
Preheat oven to 350 degrees. Combine apples, raisins, lemon juice, spices and sugar in a large baking dish. Cover and bake until apples are tender, about 30-45 minutes. Place in bowls and serve warm or chilled. Garnish each one with a gummy worm.
Serves 6. Each 1/2 cup serving: 137 calories, 2.5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 28 mg sodium, 31 g carbohydrate, 0.5 g protein, 4 g fiber.
Pumpkin Apple Butter
2 baking apples, cut in wedges
1-1/2 tsp pumpkin pie spice
1/4 cup brown sugar
1 cup orange or apple juice
15 oz. can pumpkin
Place apple wedges, spices and or¬ange juice in a covered glass con¬tainer and microwave until apples are tender, about 15 minutes. Mash apples and add pumpkin. Puree in food processor until smooth. Serve warm or refrigerate for later use.
Use for topping oatmeal, whole wheat toast, yogurt and muffins.
Serves 8. Each 1/3 cup serving 72_ calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 5 mg sodium, 17 g carbohydrate, 3 g fiber, 1 g protein.
1 red apple, cored and shredded
1 cup shredded carrots
1 cup shredded purple cabbage
3 cups shredded cabbage
1 cup nonfat vanilla yogurt
1 Tbsp vinegar
Combine all ingredients in a medium-sized mixing bowl. Chill until ready to serve. For fun with older kids, you can garnish each serving with a plastic spider.
Serves 5. Each 1 cup serving: 62 calories, 0 g fat, 0 g saturated fat, 2 mg cholesterol, 35 mg sodium, 13 g carbohydrate, 2.5 g fiber, 2.5 g protein.
Gourmet Salsa a Hit: this idea comes from an Extension Website: “My entire family enjoys snacking on baked taco chips and salsa for an easy snack. We usually just eat tomato salsa that I buy at the store until our home grown tomatoes are ready from the garden. But, for something a little different, I tried adding some plain yogurt to it along with some fat free sour cream. It was a big hit with my son and husband – the yogurt was cool but there was still the spiciness of the salsa for a great flavor combination. It couldn’t be any easier to make – equal parts of salsa, fat free sour cream and nonfat plain yogurt. Just a 2 tablespoon serving yields 2% of the daily value for calcium and it only costs $ .15 a serving. I also liked the fact that it tasted great with vegetables. There was just enough spice to make you keep eating and that IS what I need – ideas to keep me eating more nutrient rich vegetables. At only 25 calories for a 2 tablespoon serving this is a South of the Border Dip, you can enjoy!
Are you searching for a healthy gift for a senior, camper, traveler, college student? Consider our featured recipe this month. It's a good snack or breakfast cereal, and makes a great topping for fruit, yogurt, or ice cream.
Unlike most granolas, this one has no added fat and only about 1 tablespoon of honey per serving. Oatmeal is a whole grain and provides soluble fiber (helpful in lowering blood cholesterol levels). The dried cranberries and nuts add fruit and flavor.
2 egg whites
1/3 cup honey
1 teaspoon ground cinnamon
1 teaspoon vanilla
3 cups uncooked rolled oats-either old fashioned or quick cooking work
Optional: 1/2 cup chopped pecans or other nuts 1/2 cup raisins, dried
cranberries, or other dried fruit.
1. Preheat oven to 325°F. Spray a large shallow baking pan with non-stick cooking spray; set aside.
2. Put egg whites in large bowl and use a whisk or fork to mix until frothy. Stir in honey, cinnamon, vanilla, and salt.
3. Add oats plus nuts and/or dried fruit, if desired. Stir until oats are coated with egg mixture. Spread oat mixture evenly on prepared baking sheet.
4. Bake about 25 to 30 minutes until golden brown; stir mixture carefully every 5 or 6 minutes to prevent over-browning.
5. Remove pan to wire rack and cool completely until crispy and crunchy.
Store in airtight container. Freezes well.
Fall Pear Salad
8 cups mixed greens, washed 2 sliced Red Bartlett pears 1/4 cup sliced dried figs
1/4 cup mixed dried fruit: golden raisins, blueberries, cranberries
2 tablespoons toasted walnut pieces
Balsamic vinegar to taste
Place the greens in a large bowl and top with pears, figs, dried fruit and walnut pieces. Serve vinegar on the side. --Dec 2010
EASY CHEESY EGGPLANT
Eggplant has not always been a popular vegetable in the United States, but it is a favorite in many areas of the South. Thomas Jefferson, who experimented with many varieties of plants in his Virginia garden, is credited with introducing eggplant to North America.
Eggplant is a member of the nightshade family and is native to India. Eggplant is related to potatoes, tomatoes, and peppers. They are available all year. Their peak growing season in Kentucky is from June to October. Look for an eggplant with smooth, uniformly colored skin. Tan patches, scars, or bruises indicate decay. Also avoid eggplants with wrinkled or blemished skin.
When you press gently on an eggplant, the finger mark will disappear quickly if the eggplant is fresh. Eggplant should feel heavy; one that feels light for its size may not have a good flavor. The stem and cap should be bright green.
Like most vegetables, eggplant is naturally low in calories and has no fat. It is a fair source of potassium, iron, and protein. A ½ cup of plain eggplant has only 15 calories. Eggplant is a very good source of fiber. It is popular in Asian and Middle Eastern cookery, as well as in many Mediterranean dishes. It is often combined with tomatoes and onions for a tasty, healthy side dish.
For a great summer eggplant dish, try this tasty recipe, and don’t forget to visit our own Henry County Farmers Market for fresh locally grown produce and if you still have WIC or Senior Farmers Market Coupons get them out and use them as soon as possible while the produce is at its peak! The market is open on Saturday mornings and Wednesday afternoons in front of the Courthouse in New Castle and on Friday afternoons at Browning Pontiac in Eminence.
Easy Cheesy Eggplant
3 cups cubed eggplant
2 medium tomatoes, sliced
1 large onion, sliced
1/4cup melted butter
1/4 cup applesauce
1/4 teaspoon salt
1/2 teaspoon dried basil
1/4 teaspoon garlic powder
8 ounces shredded mozzarella cheese
1/2 cup whole wheat bread crumbs
2 tablespoons grated Parmesan cheese
Directions: Peel eggplant and slice into ½ inch cubes. Layer eggplant, tomatoes, and onions in a casserole dish. Mix butter and applesauce and pour 1/2 over the vegetable mixture. Sprinkle with the salt, basil, and garlic powder. Cover and bake for 20 minutes in a 450˚ F oven.
Remove from oven and top with mozzarella cheese, whole wheat bread crumbs, and Parmesan cheese. Pour the remaining butter and applesauce mixture over the cheese. Bake an additional 10 minutes, uncovered.
Yield: 12, ½ cup servings
Nutritional Analysis: 120 calories, 7 g fat, 170 mg sodium, 6 g carbohydrate, 2 g fiber, 6 g protein
For more information on using “Kentucky Proud” fruits and vegetables, contact your local Cooperative Extension Service or visit: www.kentuckyproud.com. 8/24/10
GREEN BEANS WITH FETA CHEESE AND DILL
Fresh, crisp, summer green beans and fresh herbs are a great taste combination. We traditionally think of green beans as a hot side dish to accompany a meal, but how about a crisp, cool salad that will tickle the taste buds. Green beans are often called string beans because a fibrous string runs along the seam of the bean. The string is noticeable when you snapped off the ends. The snapping noise is the reason for its other nickname, snap beans.
One half cup of unseasoned green beans has only 15 calories, is low in sodium, and provides fiber, vitamin A and potassium.
Fresh green beans are available all year, with a peak season of June to September. Green beans are also available canned and frozen. To ensure uniform cooking time, select beans of similar size and shape. Choose slender beans (no thicker than a pencil) that are crisp and free of blemishes. The beans should be a bright green color. Do not purchase beans that are stiff or have the seeds visible through the pod because those beans will be tough. Keep green beans dry in a perforated plastic bag and store in the vegetable crisper of the refrigerator. They should stay fresh for 3 to 5 days.
Wash beans thoroughly in clear, cool water. Remove stems and strings. Cook by steaming in a small amount of water, until tender-crisp, about 5 to 8 minutes. Beans can be cooked whole, cut crosswise or diagonally, or French-cut (cut along the length of the bean). If you want crisp, sweet-tasting, fresh beans, cut them as little as possible. Cut older, more mature beans in the French style. Green beans can also be cooked directly in soups or stews. They go well with seasonings, such as chives, dill, marjoram, mint, oregano, thyme, lemon, mustard, or onion.
Try this great new recipe for a special side dish for a cool summer dinner.
2 pounds fresh green beans, trimmed
1/4 cup low fat Italian dressing
1/4 cup traditional Feta cheese
1/4 cup chopped red onion
1/4 cup chopped fresh dill
1/4 cup almonds
1 teaspoon lemon juice
Directions: Steam green beans in a small amount of water for 5 minutes or until tender. Rinse with cold water. Drain.
Place the cooked green beans in a large bowl and add the remaining ingredients. Toss to coat.
Serve immediately or chill to serve later.
Yield: 10, 1 cup servings
Nutrition Analysis: 100 calories, 4 g fat, 170 mg sodium, 10 g carbohydrates, 3 g protein, 3 g fiber. 8/13/10
Fresh Market Produce-Blackberry and Peaches:
Few fruits signify summer in Kentucky more than fresh blackberries. This wild fruit has been tamed over the years, but wild or tame, they are still satisfying.
The season for blackberries in Kentucky is mid-June through September, depending on the variety. In Kentucky, the peak season for blackberries is in June and July. A half cup serving of blackberries has 35 calories, 7 grams of carbohydrate and 4 grams of fiber. They are also high in vitamin C and potassium. Blackberries and raspberries differ from other berries as they have fleshy segments. Blackberries are similar to raspberries but they are larger, hardier, and have a dark purple appearance. Like most berries, the more intense the color, the sweeter the berry.
To select blackberries, look for dry, unblemished berries in an unstained container. A stained container may indicate crushed or overripe berries. Blackberries should be shiny and black. Avoid berries that have a dull appearance or have a reddish color. Moisture will increase spoilage. Do not wash berries until you are ready to use them. Blackberries should be eaten within 2 or 3 days of harvest. Fresh blackberries, served at room temperature, will have the best flavor. Berries may be frozen, canned, or made into jelly or jam for later use.
Another favorite summer fruit are peaches. The peak peach season in Kentucky is mid- June to August. One medium peach contain 40 calories, 9 grams of carbohydrate, and 2 grams of fiber.
When selecting fresh peaches, look for ones that are soft to the touch, blemish free, and have a fragrant smell. Choose fruit that has a background color of yellow or cream and a fresh looking appearance. Peaches may have a “blush” appearance depending on the variety. Peaches that are mildly fragrant will ripen after harvest into sweet and delicious fruits. At home, peaches can be ripened at room temperature, if stored in a brown paper bag for 1 to 3 days. Never store hard fruit in the refrigerator, in plastic bags, or in direct sunlight. After the peaches have ripened, they can be stored in the refrigerator for about a week. Peaches are highly perishable so don’t buy more than you plan to use.
For a great summer taste, try this refreshing recipe.
2 cups fresh blackberries
2 cups peeled and sliced fresh peaches or 1 (16 ounce) bag frozen peach slices, thawed
1 teaspoon grated lemon peel
2 tablespoons cornstarch
1/3 cup, plus 1/2 cup packed brown sugar
1/2 cup all-purpose flour
1/2 cup chopped blanched almonds, (optional)
1/4 teaspoon salt
6 tablespoons butter, cut into pieces
Directions: Combine blackberries, peaches, lemon peel, cornstarch and 1/3 cup brown sugar in a large bowl. Pour ingredients into a lightly greased 8 inch baking dish. Mix together flour, almonds, salt, and remaining 1/2 cup brown sugar. With pastry blender or two knives, cut in the butter until the mixture resembles coarse meal. Sprinkle flour mixture over fruit.
Bake in a pre-heated 400° F oven for 30 minutes. Cool 10 minutes prior to serving.
Yield: 8, ½ cup servings
Nutritional Analysis: 270 calories, 14 g fat, 25 mg cholesterol, 135 mg sodium, 35 g carbohydrate, 2 g protein, 3 g fiber. Without almonds: 220 calories, 9 g fat, 25 mg cholesterol, 135 mg sodium, 35 g carbohydrate, 2 g protein, 3 g fiber.
Cucumber, Corn, and Bean Salsa
2-3 large cucumbers
1 yellow bell pepper
1 small red onion
¼ cup chopped fresh cilantro
½ cup black beans
½ cup fresh whole kernel corn, cooked
1 ounce package dry ranch dressing mix
1⁄8 cup cider vinegar
1⁄8 teaspoon sugar
Directions: Wash all vegetables. Finely chop cucumbers, tomatoes, pepper, and onion. Combine in a large mixing bowl with chopped cilantro. Drain and rinse beans and add to chopped vegetables. Add corn. If using canned corn instead of fresh, drain off liquid prior to adding to vegetables.
In a small bowl, mix together ranch dressing packet, vinegar, and sugar. Pour dressing over vegetables and mix well. Serve immediately or refrigerate until chilled.
Yield: Makes 6, 1 cup servings.
Nutrition Analysis: 50 calories, 0 g fat, 130 mg sodium, 7 g carbohydrates, 2 g fiber, 70% Daily Value of vitamin C and 6% Daily Value of vitamin A 7/30/2010
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This site was created by Joyce K. Meyer, on October 26, 1997.
Last revised on 03/31/15.