Healthy Schools Campaign

Winter Recipe: Pumpkin Pasta Sauce

by Lana Buseman

Fall and winter also double as pumpkin season, when it seems that every recipe suddenly has pumpkin in it. It is always interesting to see what new pumpkin recipes sprout up during this time.

I discovered pumpkin pasta sauce a few years ago in pre-made jar form. I was really skeptical because most of the pumpkin-based foods I had tried were of the sweet variety. I wasn’t sure what it would be like; turns out, it’s absolutely delicious.

However, while pumpkin is low in calories and high in vitamin A, the sauce itself was full of cream and fat. The pumpkin flavor is what makes the sauce so unique and special, so I set about creating a sauce that highlighted that characteristic.

To start, you will need:

• 2 cups of fresh pumpkin puree or 1 can pumpkin puree (be careful not to accidentally pick up pumpkin pie filling!)
• 2 cloves garlic, minced
• 1 shallot, minced
• 2 tablespoons olive oil
• ½ cup vegetable stock
• ¾ cup skim milk (can substitute soy or rice milk)
• 1 teaspoon dried sage
• A pinch of ground nutmeg
• Salt and pepper to taste

Sautee your garlic and shallot in olive oil over medium heat until softened. Be careful not to burn the garlic. Turn the heat to low and add in your pumpkin, stock, milk and seasonings and cook until heated through. Serve over whole wheat pasta with some freshly grated parmesan cheese and enjoy a healthy seasonal meal!

Friday Recipe: Blueberry Chai “Pudding”

by Lana Buseman

There is nothing better in the summer than fresh fruit on a hot day. I absolutely love blueberries and living in the Midwest, it is easy to get great fresh blueberries when they are in season. This berry has so many positives. The blue skin is packed with antioxidants, and they are literally “brain food”; some studies have linked blueberries to a decrease in symptoms related to Alzheimer’s!

Because this recipe uses Greek yogurt, which has a thicker consistency than regular yogurt, I think this recipe turns out more like a pudding -- which means it can be both a breakfast dish or a healthy dessert! The cinnamon, cloves and nutmeg give this pudding a spicy and sweet kick that makes it unique and very tasty!

Ingredients

• 1 carton non-fat Greek yogurt
• 1 cup fresh blueberries
• 1 teaspoon cinnamon
• ½ teaspoon ground cloves
• ¼ teaspoon fresh grated nutmeg
• 1 teaspoon agave

 Directions

1. Puree blueberries, cinnamon, cloves, nutmeg and agave in a blender.
2. Whip pureed liquid into Greek yogurt.
3. Garnish with fresh blueberries and a fresh mint leaf.

Enjoy!

Friday Recipe: Hearty Gluten-Free Veggie Lasagna

By Lana Buseman

This recipe comes from my aunt, who has always inspired me to find my inner “gourmet.” She definitely has a knack for making food elegant in any capacity and has recently been working hard to keep her diet clean and as healthy as possible.

I love this recipe because it is full of veggies, it can easily be made gluten-free and it is just a great hearty meal. You can easily adapt it to fit your own food and diet goals. I was nervous that my version of her recipe wouldn’t turn out as great as it did when my aunt made it, but was very happy to discover that I was in fact easily able to recreate it!

It’s is a great dish for Meatless Mondays, and can be made dairy free as well. The recipe also sneaks in some extra veggies for an added bonus!

Ingredients

• One package of gluten free lasagna noodles (I like the ones from DeBoles, readily available at Whole Foods) or other lasagna noodles of your choice
• One carton of fat free cottage cheese (for a dairy-free recipe, substitute dairy-free cottage cheese)
• 2 egg whites
• 1 cup chopped flat leaf parsley
• 1 carton frozen spinach, thoroughly drained
• 2 zucchini*, peeled and thinly sliced
• 1 package of shredded mozzarella (for a dairy-free version, use rice or tapioca cheese)
• 1.5 cartons of tomato sauce
• 1 package ground soy meat (or substitute additional veggies such as mushrooms if you prefer)
• Salt and pepper to taste

Directions

1. Preheat the oven to 350 degrees.
2. Mix the soy meat and sauce together in a bowl.
3. In a separate bowl, mix the cottage cheese, egg whites, parsley, spinach, shredded cheese, salt and pepper.
4. Steam the zucchini until tender.
5. Drain the frozen spinach in the sink under pressure and blot excess water.
6. Add a layer of noodles (uncooked), cheese mixture and slices of zucchini.
7. Add a layer of sauce and soy meat mixture.
8. Add noodles again and repeat for three layers.
9. The last layer should be the remaining sauce.
10. Bake for 50 minutes, covered.
11. Enjoy!

 *This recipe would also be great with eggplant, carrots or all three veggies!

Friday Recipe: Berry Salsa and Cinnamon Dusted Chips

by Lana Buseman

Sometimes there is nothing more refreshing than a big bowl of ripe, juicy fruit. My favorite fruits happen to be of the berry variety. I love that they are so bright and colorful and full of nutrients, vitamins and antioxidants. In fact, berries are ranked at the top of the list when it comes to getting the most antioxidant bang for your buck.

Today’s recipe is a berry salsa with homemade cinnamon dusted chips for dipping. It makes a perfect after-school snack (or holiday treat for the long weekend!) that is packed with nutrition and low in calories and fat but still sweet and fun to eat!

Berry Salsa

• 1 cup raspberries
• 1 cup blueberries
• 1 cup blackberries
• 1 cup strawberries, sliced into quarters
• ½ tablespoon cinnamon
• 1 teaspoon ground nutmeg
• ¾ cup plain Greek yogurt
• 3-4 mint leaves, julienned 

Mix berries, cinnamon, nutmeg and yogurt in a bowl. Top with julienned mint to serve. 

 

Cinnamon Dusted Chips 

• 1 package of whole wheat pitas, cut into triangles
• Cinnamon for dusting

Preheat your oven to 250 degrees. Slice pitas into pie-like triangles. Sprinkle the pita triangles with cinnamon on both sides and toast in the oven until crispy, about 5-7 minutes.

Enjoy!

Spring Produce Spotlight: Rhubarb

By Lana Buseman

This season’s produce spotlight is on rhubarb. Rhubarb is technically considered a vegetable but it is widely thought of in the United States as a fruit because it so commonly found in desserts.

Photo credit: Rhubarb Recipes

Rhubarb gets its red hue from anthocyanins, which are flavonoids that give other kinds of produce like apples, blood oranges, eggplants and acai berries their deep pigments. A high concentration of anthocyanins, which can be found in fruits and vegetables with red, purple and blue hues, can help fight against cancer, diabetes and infection and are an important part of our diets.

Rhubarb is seasonal starting in late April and continuing through May and then again from June to July. Rhubarb is crisp and tart in flavor and can be eaten raw. Just be careful to remove any leaves before consuming because the leaves are not fit for consumption.

Here are some fun ways to use rhubarb!

• Cut the raw stalks like you would with celery and dip them in honey.
• Make rhubarb ants on a log! Spread some peanut butter on a raw stalk and top with raisins.
• Slice a few stalks of rhubarb into ½ inch slices, throw them into a stock pot and cover just slightly with water. Stew the rhubarb until it is soft. Add a pinch of cinnamon, a squeeze of fresh lemon juice and some honey or agave. Spoon this mixture over plain Greek yogurt for a sweet treat.
• Make a fruit salsa with fresh strawberries, melon, pineapple and rhubarb or your other favorite fruit! Serve with toasted pita bread sprinkled with cinnamon.
• Make a rhubarb spritzer! Muddle stewed rhubarb with some fresh mint, add ice and sparkling water. Substitute lemonade or iced tea for tasty variations!

 Enjoy!

St. Patrick's Day Treat: Minty Green (and Healthy!) Shakes

By Lana Buseman

In college, I worked as a barista. During slow times it was fun to get creative and use the ingredients on hand to come up with original recipes. One of my co-workers always made himself what he called a grasshopper shake. It was a combination of matcha powder, chocolate chips, peppermint syrup and cream and it was delicious. This recipe aims to mimic my co-worker's grasshopper shake using fresher and healthier ingredients but without losing the great minty flavor. It's a fun treat for St. Patrick's Day!

I choose to make this with unsweetened vanilla almond milk from Trader Joe's, but soy, rice or regular milk can be substituted. One ingredient I kept in my version of this drink is the matcha powder. Matcha is a refined form of green tea and is very high in antioxidants. Plus: matcha is what gives the grasshopper its green color! You only need a small amount of the matcha powder to reap its benefits -- a little bit goes a long way.

I swap out the chocolate chips for carob chips. Carob chips are similar to chocolate chips in look and taste but are naturally sweeter and therefore do not need to be processed with added sugar. They are also a natural source of fiber and calcium.

Finally, for the minty flavor I swap out the sugary peppermint syrup and go straight to the natural source: fresh mint. Mint is not only a natural breath freshener, but it is known to help ease stomachaches and headaches and can help clear up congestion. It is also bursting with fresh flavor and natural sweetness that helps make this treat really delicious.

Ingredients

1 tsp Matcha powder

2 tablespoons carob chips

Handful of fresh mint leaves

¾ cup almond milk

½ cup ice

Mix all of the ingredients in a blender and blend until smooth.

Garnish with a fresh mint leaf and enjoy as a fun green treat for St. Patrick’s Day!

Photo credit: Lana Buseman

Friday Recipe: Goat Cheese and Sun-Dried Tomato Rice

 
They say that some of your most vivid memories are of food, and I truly believe that. This recipe is from the creative mind of my mom, who has a knack for coming up with great meals out of leftover ingredients, and it is so delicious that I still remember the first time I tasted it. I had to be younger than seven years old because I remember being in my old house and her bringing me a small sample cup of slightly orange, creamy rice spotted with sun-dried tomatoes, spices and toasted pine nuts. The experiment was such a hit that she has been making it since then, sometimes substituting the rice for pasta, but always with equally delicious results.

This recipe works well with any type of grain you want to use. You can use whole-wheat pasta, brown rice, white rice, quinoa or whatever you like -- it’s really all about the flavors you are adding that make this dish special. Serve as a side, or as your main meal; it’s a hit every time!

Ingredients

• 2 cups rice, or other preferred grain, cooked according to package
• 4 oz. goat cheese
• ¼ cup toasted pine nuts
• 1 tablespoon garlic infused oil (key for flavor!)
• 1 small jar of sun-dried tomatoes, julienned in olive oil
• 1 tablespoon Herbes de Provence
• Pecorino cheese (optional)

Directions

1. In a serving bowl, add goat cheese, sun-dried tomatoes, garlic oil, pine nuts and Herbes de Provence.
2. Pour rice/grain over the top of the mixture while it is still hot.
3. Stir all the ingredients together until the goat cheese has completely melted and all ingredients are mixed throughout.
4. Top with a sprinkle of pecorino cheese and enjoy!

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Plus! Click here to see how you can make your own garlic infused oil!

Sunday Project: Make Your Own Pasta Sauce

By Lana Buseman

 
One of my favorite meals in the world is spaghetti with red sauce. It is one of my ultimate comfort foods and brings me back to when my grandma would make everything for this meal homemade, including the pasta.

Making your own sauce is a great project for a chilly Sunday morning when you want to throw something in the Crock-pot and let it cook all day until you are ready to eat it.  We always make a really big batch, and then freeze it in individual containers that we can easily defrost for a quick weeknight meal.

For this recipe, you need two 28-ounce cans of tomato puree, one small can of tomato paste, one head of chopped garlic, one sliced onion, four to five carrots, fresh or dried herbs and one pound of stewing beef. Tomatoes are full of lycopene, which is an excellent antioxidant that is positively correlated with general good health and may have anti-cancer properties. Because the concentration of lycopene actually increasing upon cooking, tomato sauce is a great source of the antioxidant.

 
If you look on the label for most premade pasta sauces, or even old family sauce recipes, you will usually find sugar as one of the ingredients. My grandma always used to put carrots in her sauce, and I find the combination of carrots and tomatoes provide enough sweetness that you don’t need to add sugar.

The way any traditional tomato sauce starts out is by sautéing onions and garlic in olive oil. What I like to do is brown the meat in a pan first, and then cook the onions and garlic in that same pan after the meat. You will want to cut the beef into about one-inch cubes and then brown it in a pan until all sides of the meat are caramelized. When they are finished browning, put the meat in the Crock-pot and pour the tomato puree and paste over the top.

Once the onions and garlic have been sautéed, put those in the Crock-pot as well.

Slice your carrots into ½ inch chunks and throw those in the Crock-pot. Then add your herbs. If you are using fresh herbs, you will want to triple the amount you would use in comparison to dried herbs.  Stir the Crock-pot ingredients up and place the lid on top. Cook for 6-8 hours on low and serve with your favorite pasta later that night!

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Plus! Here is another great recipe that uses this lycopene rich fruit as its main ingredient!

Friday Recipe: Lentil Salad

 
Do you ever get a craving for lentils? I do. I think it is because of how satisfying they are. They are a perfect stand-in for days when I feel like sticking to a veggie-only diet, but still want a filling and delicious meal.

Lentils are a staple in Middle Eastern and Mediterranean cuisine and are often served over rice. They are especially great for vegetarian eaters. The tiny pods pack a huge protein punch, with 26 grams per 3 ounces, along with high levels of fiber, folate and iron. They are also a very heart-healthy legume.They are a versatile ingredient and can be used in soups and salads or serve as a stand-alone meal. They come in green, red and brown and I like to mix them up when I cook them.

One of my favorite ways to eat lentils is in this lentil salad recipe.  It’s a recipe I threw together on a whim with the leftover veggies I had in the fridge, and it turned out to be pretty tasty. It’s a dish that can be eaten as the main course or served with fish or chicken as a side. The dressing I used comes from my favorite beet salad recipe, and I use this dressing on so many things because it complements so many different flavors, including this lentil salad. If you think about soaking the lentils overnight they will cook faster when you’re ready to make this recipe, but it’s not necessary.

Lentil Salad Ingredients

• 1 cup dried lentils, rinsed
• 4 cups water
• 1 carrot, diced
• 1 celery stalk, diced
• 1 tomato, cleaned and diced
• 1/3 cup feta cheese
• 1 bay leaf
• ½ tablespoon Herbes de Provence
• ½ tablespoon olive oil

Dressing Ingredients

• 1 tablespoon Dijon mustard
• 1/3 cup cider vinegar
• ½ cup extra virgin olive oil
• Salt
• Pepper
• Zest of half an orange
• Fresh parsley, chopped

Directions

1. Heat olive oil in a saucepan and add carrots, celery, Herbes de Provence and bay leaf. Cook 5-8 minutes until slightly tender.
2. Add lentils and water and bring to a boil. Reduce to a simmer and allow to cook 20-25 minutes until lentils are tender. This is a salad so you don’t want the lentils to be too soft, just cooked through.
3. Drain cooked lentils and veggies and remove the bay leaf.
4. Transfer to a serving bowl and allow to cool.
5. Once the lentils have cooled, add diced tomatoes and feta cheese and pour dressing over the top.
6. Serve alone or over chicken or fish and enjoy!

Friday Recipe: Southwestern Tofu Scramble

 
Photo: eatingwell.com

Today's recipe comes from the kitchen of Kristi Cox, HSC's Special Events and Training Coordinator. Her recipe combines tofu, lots of veggies, spicy cheese and fresh herbs for a Southwestern inspired scramble. This recipe puts extra produce to use in a tasty, flavorful and quick weeknight meal or hearty breakfast!

Southwestern Tofu Scramble

4 servings, about 3/4 cup each

Ingredients

• 3 teaspoons canola oil, divided
• 1 14-ounce package firm water-packed tofu, rinsed and crumbled
• 1 1/2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon salt, divided
• 1 small zucchini, diced
• 3/4 cup frozen corn, thawed
• 4 scallions, sliced
• 1/2 cup shredded Monterey Jack cheese
• 1/2 cup prepared salsa
• 1/4 cup chopped fresh cilantro

Preparation

1. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.
2. Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/4 teaspoon salt.
3. Cook, stirring, until the vegetables are just tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.

Optional: Serve with cooked brown rice.

Enjoy!

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Plus! Click here to see other delicious ways to cook with tofu!

New Years Eve Recipes: One Bite Appetizers!

 
Photo: FineCooking.com

Every year on December 31, my parents have all our neighbors over to play games and ring in the New Year.  When you are in the middle of an intense round of Charades but want a snack, you don’t want to have to carry around a big plate of food. It’s so much easier to have something that only takes one bite to eat. I also find that simple small appetizers can create an elegant presentation even though they are actually very easy to make.

Here are some delicious and extremely easy ideas for NYE appetizers that only take about one bite to eat but still pack a major flavor punch.

Bruschetta Three Ways

Ingredients

• Thin baguette, sliced on a bias
• Olive tapenade, store bought or homemade
• Gorgonzola cheese and fig jam
• Goat cheese and roasted red peppers

Directions

Lightly toast your baguette slices. Top slices with the olive tapenade, Gorgonzola and fig jam or goat cheese and red peppers and serve the assortment on a pretty tray.

Stuffed Endive

Ingredients

• Fresh endive leaves, washed
• Hummus
• Paprika

Directions

Fill the endive leaves with hummus and dust with paprika.

Italian Stuffed Mushrooms

Ingredients

• 1 lb button mushrooms, stems removes
• ½ pound Italian turkey sausage, casings removed
• 1/3 cup grated pecorino Romano cheese
• ¼ cup breadcrumbs
• 2 tablespoons fresh parsley

Directions

Combine last four ingredients and spoon into mushrooms. Bake at 350 degrees for 30 minutes before serving.

Flatbread Pizza with Feta, Lemon Zest and Mint

Ingredients

• 1 store bought pizza dough
• Olive oil
• 1 halved garlic clove
• 1 cup feta cheese, crumbled
• ¼ cup grated pecorino Romano cheese
• 3 tablespoons chopped fresh mint
• 1 tablespoon fresh lemon zest
• Red pepper flakes

Directions

1. Shape dough into a square and cut in half.
2. Drizzle with olive oil and bake on a greased sheet at 450 degrees for about 10 minutes.
3. Remove dough from the oven, and while still hot, rub with the garlic halves.
4. Top dough with feta and pecorino and bake for 3 minutes more.
5. Remove and top with mint, lemon zest and pepper. Cut into small bite sized pieces and serve!

Yogurt Lemon Dip with Shrimp

Ingredients

• 1 bag of cocktail shrimp, thawed
• 1 cup plain Greek yogurt
• 1 garlic clove, minced
• Juice of 1 lemon
• Fresh dill, chopped,
• 1 tablespoon prepared horseradish
• Salt and pepper

Directions

Combine all ingredients except shrimp in a bowl and mix. Spoon the sauce into small serving cups and place one shrimp over the side. Serve!

Happy New Year!

Holiday Cookie Recipe: Chocolate Orange Shortbread Cookies

 
Photo: SimplyRecipes.com

The smell of oranges has always reminded me of Christmas. Every year around the holiday season, my mom takes Cuties and sticks whole cloves in them to make a festively fragrant centerpiece. The fresh citrus mixed with the spicy clove makes an undeniable aromatic announcement that the holidays are here.

I found this cookie recipe on SimplyRecipes.com and immediately had to make them. I'll admit, my first batch did not turn out that great. I didn’t follow the explicit directions of sifting all the dry ingredients, which caused my cookies to have a very chalky texture. But after another try, and making sure to sift, I had some really delicious cookies.

This Christmas cookie recipe is incredibly light and airy, but has rich flavors that pull from dark chocolate cocoa and orange zest. I have to say, orange zest makes almost anything taste better!  It’s the perfect cookie to share with your family. . .  or Santa, if they last that long!

Chocolate Orange Shortbread Cookies

Ingredients

• 1 cup all-purpose or whole wheat flour
• 3/4 cup unsweetened cocoa powder
• 1/2 teaspoon kosher salt
• 12 tablespoons unsalted butter, room temperature*
• 1/2 cup + 2 Tablespoons granulated sugar
• 1 teaspoon pure vanilla extract
• 1 Tablespoon of orange zest

*I used half the amount of butter and the cookies still turned out delicious.

Directions

1. Preheat oven to 325°F and line two baking sheets with parchment paper.
2. Sift together the flour, cocoa powder, and salt in a bowl. (Do not skip this step as cocoa powder has a tendency to clump. You want the dry ingredients sifted to ensure a tender cookie.) Set aside.
3. Beat the butter and sugar together on medium speed in a mixer for 5 minutes, being sure to scrape down the sides and bottom as needed. Add the vanilla and orange zest and mix for 30 seconds. Add about half the flour mixture and mix on low speed. Scrape down the bottom and sides and add the rest of the flour mixture. Once incorporated, mix at medium speed for 2 minutes.
4. Lay out a sheet of parchment paper and place the dough on it. Cover with another sheet of parchment paper and roll out to 1/4-inch thickness with a rolling pin. (You can also lightly flour a work space, but I find my method far easier and cleaner; it also helps the shortbread keep a sandy texture by not picking up the extra flour.) You may find the dough getting too soft. If it does, place it in the freezer for ten minutes to firm it up before you continue rolling or cutting. (The dough is very hard to work with when soft.) Cut into desired shapes and place on the baking sheets about one inch apart.
5. Bake for 13-15 minutes, rotating the pans halfway through baking. It can be difficult to tell when these cookies are done, so when they smell like freshly baked cookies and the edges are slightly firm but still give a bit then consider them done. Remove the pans and allow the cookies to cool for a minute or two before moving to a wire rack to cool completely.

Enjoy!

Friday Recipe: Portabella Pizza!

 
Photo: zestycook.com

Today's recipe is contributed by Kristi Cox, HSC's Special Events and Training Coordinator. Her recipe is a take on traditional pizza, but instead of piling toppings high on dough, she uses a portabella mushroom cap.

Portabellas are a large, hearty mushroom that can withstand the heat of a broiler or grill and their earthy flavors make them a great stand-in for meat. Have you ever had a portabella burger? Delicious!

Kristi piles her portabellas high with veggies like spinach, onions and peppers and you can top yours with your favorite toppings too. This recipe is really great for a quick weeknight meal and allows everyone in the family to create their own personal pizzas!

Portabella Pizzas

Prep time: 10 minutes Cook time: 10-12 minutes Serves: 3-4

Ingredients

• 8 Portabella mushrooms
• 2 cups pizza sauce (or pasta sauce, I use Paul Newman’s Sockarooni)
• Shredded mozzarella cheese
• 1/3 cup of each: red, green, orange pepper, diced
• 1/3 cup sweet onion, diced
• 1 cup sautéed fresh spinach
• 1 tsp red pepper flakes (optional)

Directions

Preheat oven by setting the broiler on low. Take a baking sheet and cover with a silicone non-stick baking mat or parchment paper for easy clean up. Remove stems of Portabellas and gently rub Portabellas with a wet cloth to clean. Place Portabellas ‘belly’ side up on the baking sheet. Spoon about 2 tablespoons of pizza sauce into each Portabella. Grab a cutting board and knife and chop the onion and pepper and then sprinkle onto Portabellas. Next, add the sautéed spinach. (Add as much as you like!) Top with mozzarella cheese. Finally, shake on some red pepper flakes. Broil in the oven on the lowest temperature setting on the middle rack for about 10-12 minutes, watching closely as broiler temperatures vary. Serve immediately and enjoy!

Healthy Thanksgiving Recipe: Mashed Cauliflower and Parsnips with Roasted Garlic

By Lana Buseman

 
If you ask anyone in my family, they will tell you that I am the mashed potato queen on Thanksgiving. It is definitely my favorite side dish, and I could probably eat it for my main course and be happy. So, as far as “mashed potato alternatives” go, I am probably one of the biggest critics around.

I have heard many times that mashed cauliflower can be a potato substitute because it has a similar texture and flavor. I don’t agree with that idea: it's definitely not the same as mashed potatoes. Cauliflower brings its own unique flavors, however, and can be a tasty part of your Thanksgiving feast, especially if you are looking for something a little lighter this year.

Cauliflower is part of the same family as broccoli, Brussels sprouts and cabbage and is a very good source of Vitamin C as well as fiber and folate.  It is low in fat and lacks the starch of potatoes, which makes it a nice alternative to the spud. Cauliflower is often seen as the white version of broccoli, but it also comes in orange and purple!

The other main component in this mashed veggie dish is the parsnip. Parsnips are a very close cousin to carrots but are usually white and have a sweeter flavor. The parsnip is also higher in vitamins and minerals than its orange family member, and is a great source of potassium and fiber.

For this recipe you will need:

• 2 heads of cauliflower, stems removed and chopped
• 2-3 small parsnips, peeled and chopped
• ½ head of roasted garlic
• 1 tablespoon butter
• ¼ cup skim milk
• Salt and pepper
• 2 tablespoons seasoned breadcrumbs
• 2 tablespoons ground pecorino cheese

Rinse and chop the cauliflower and parsnips and put them in a steamer over medium heat. Steam until the veggies can be easily pierced with a fork.

  
While your cauliflower and parsnips are steaming, roast your garlic. To do this, preheat your oven to 400 degrees. Cut off the top of the garlic head but leave the peel intact. Drizzle a bit of olive oil over the exposed garlic and wrap in tin foil. Roast the garlic for about 30 minutes.

 
Once the garlic is done, squeeze the cloves into a bowl with the cauliflower and parsnips. Add the butter, milk, salt and pepper and mash together using a fork or potato masher.

 
Pour the mashed veggies into a glass baking dish and sprinkle breadcrumbs and cheese over the top. Bake in a 350 degree oven until the top is browned and serve. 

Happy Thanksgiving!

Friday Food Focus: A Guide to Vinegar, with Recipes!



by Lana Buseman

Vinegar is one of the most versatile condiments you can work with. It can tenderize meat, it can deglaze a pan to help you scrape up the carmelized bits and it can bring a zing of flavor to dressings! There are as many different types of vinegar as there are uses and each one is a little bit different.

Today I am sharing an overview of some of the most popular kinds of vinegar and some ideas on how to use them!

Apple Cider Vinegar

This is one of my go-to vinegars that I always have on hand. It is made from fermented apple cider so it has a sweeter, milder taste than other vinegars. This type of vinegar is great for salad dressings or marinades. I love using apple cider vinegar when I sauté kale.

Sautéed Kale with Tomatoes and Cider Vinegar

Ingredients

• 1 bunch kale, ribs and stems removed
• 2 cloves garlic, diced
• ½ cup cherry tomatoes, quartered
• 1 medium onion, sliced
• 1 tablespoon olive oil
• 1 table spoon cider vinegar
• Salt to flavor
• Red pepper flakes, optional

Directions

1. Heat your oil in a deep pan over medium heat and add onions. Cook until translucent.
2. Add kale to the pan and a splash of water to help steam. Once kale begins to wilt, add tomatoes, garlic and red pepper flakes.
3. Add salt and cook over medium-high heat until kale is wilted. Stir in vinegar and sauté for 4-5 minutes. Kale should be very soft and tender.
4. Sprinkle with salt and pepper and serve!

 

Balsamic Vinegar

Balsamic is one of the sweetest kinds of vinegar and usually comes from the Emilia-Romagna area of Italy. Balsamic vinegar is like a fine wine: the longer it’s aged, the better it it. . . and the more expensive it is. You can find balsamic vinegar that is very concentrated and sweet, called Cream of Balsamic, or the version that is less concentrated, which is widely available in grocery stores. Balsamic vinegar, being sweeter, is excellent for helping the caramelization process and creating a nice glaze on whatever you are cooking. Here is a quick recipe for balsamic glazed roasted veggies!

Roasted Root Veggies with Balsamic

Ingredients

• Assorted root vegetables: potatoes, carrots, parsnips, sweet potatoes, etc.
• Onion
• Olive oil
• Balsamic vinegar
• 1 sprig fresh rosemary
• Salt and pepper

Directions

1. Chop veggies into wedges, or leave whole in the case of baby carrots.
2. Toss in a Ziploc bag with oil, vinegar, rosemary, salt and pepper (enough to coat veggies).
3. Roast in a 400-degree oven on a baking sheet for 20-25 minutes, until tender and caramelized.

Serve immediately and enjoy! Click here for a balsamic roasted Brussels sprout recipe!

 

Rice Vinegar

Rice vinegar is a slightly sweet and sour vinegar that is used most commonly in Asian cooking. It is often added to cooked rice that is going to be used to make sushi. It is also great in marinades for meat that you plan to grill, especially chicken. The way I like rice vinegar is in cucumber salad. This salad is customarily served with satay at Thai restaurants and it is just so tasty and refreshing!

Cucumber Salad with Rice Vinegar

Ingredients

• 1 cucumber, peeled and sliced thin
• ¼ onion, sliced thin
• Rice vinegar

Directions

1. Place cucumber and onion in bowl and pour rice vinegar over the top until cucumbers and onions are covered.
2. Cover and allow to marinate in the refrigerator for at least an hour before serving.

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Plus! Click here for information on even more types of vinegar and ways to use them!

Halloween Recipe: Spooky and Healthy, Banana Ghosts!

 
Photo: familyfun.go.com

It's Halloween time again and for a kid, this is one of the most exciting times of the year. You get to dress up in a cool costume, go to fun parties and enjoy sweet treats. While it’s fun to get in the spirit and enjoy treats in moderation, the over-abundance of Halloween candy and cupcakes can leave us all searching for a spooky snack on the healthier end of the spectrum.

I came across this creative recipe for banana ghosts that delivers a great combination of sweetness, nutrition and holiday fun.The main ingredient in this recipe is a banana, with a bit of white chocolate for sweetness and a few currants, raisins or small candies for the face. 

This cute banana ghost is simple to make, and fun to serve and eat! It still has chocolate sweetness, so you won't feel like you are missing out on the Halloween treats extravaganza, but it also delivers the nutrition of a banana, with lots of potassium and fiber. 

Try this fun recipe at your next Halloween party!

Banana Ghosts

Ingredients

• 1 bunch of bananas, peeled and cut in half width-wise
• 1.5 oz of white chocolate
• Currants, raisins or small chocolate candies
• Popsicle sticks

Directions

1. Push a popsicle stick into the bottom of each banana half and cover each with plastic wrap. Freeze for about 3 hours, until firm.
2. Place the 1.5 oz of white chocolate in a microwave-safe bowl and cook for about 1 minute until melted.
3. Using a butter knife, spread the melted chocolate on the frozen bananas. Place the bananas on a wax-paper-covered dish and press the currants, raisins or candies on to make a face.
4. Let the ghosts sit in the fridge until you are ready to serve!

Boo!

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Plus! Here are some other great ideas for healthy Halloween snacks!

Healthy Dessert Recipe: Kefir and Granola Sundae!

 
This dessert recipe was contributed by Anne Moertel, Communications and Design Specialist for HSC. This dessert is a take on an ice cream sundae, but replaces the ice cream with kefir and tops it off with fresh strawberries and local sweet granola.

Kefir is a probiotic, very similar to yogurt, and contains live cultures that promote healthy bacteria to aid digestion and bring balance to your inner ecosystem. It is considered a cultured milk product, created by fermenting milk with kefir grains, which makes for a very tasty and protein rich drink. It has a similar tartness to yogurt, but is said to be even better for bringing healthy bacteria to your body.

For this dessert, simply top plain kefir with fresh fruit and some local sweet granola. Anne suggests Original Café Mix originally created at milk & honey in the Wicker Park neighborhood of Chicago.

This dessert makes a surprisingly sweet and delicious dessert that still delivers on nutrition with one serving coming in under 250 calories!

Anne’s Kefir and Granola Sundae

Ingredients

• 1 cup plain kefir
• ¼ cup granola of your choice
• A handful of sliced strawberries

Combine all ingredients and enjoy!

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Plus! Click here for 80+ more tasty ways to use kefir!

October Produce Spotlight: Artichokes

 
This month’s produce spotlight is on artichokes, one of the world’s oldest known vegetables. The first globe artichoke is said to have been cultivated in Naples, Italy in the 9th century and to this day, Italy is one of the main exporters of artichokes. Artichokes have two peak seasons, the first in spring and the second in mid autumn. This vegetable from the thistle family is an excellent source of fiber, magnesium and Vitamin C.

I was lucky enough to grow up eating artichokes; in fact, they were one of my favorite foods as a kid. I remember helping my dad prepare them from a young age and learning his recipe. I have to admit, the reason I probably loved them so much was because they were stuffed with cheese and breadcrumbs . . . who wouldn’t love that?

I still love my dad’s stuffed artichokes, but I like to enjoy them only on special occasions now. I have since come across many lighter artichoke recipes, such as steamed artichokes with a lemon dipping sauce, but my favorite is artichokes cooked in tomato sauce.

The cooking process for artichokes is very easy. The most time-consuming aspect is the preparation, but it is worth it.

When you are picking your artichokes, you want to look for ones with tight leaves and a nice green color. Before you can begin cooking your artichokes, you need to snip the sharp tips of the leaves off. I do this with a pair of scissors. It may take a little bit of time, but it is necessary because the tips are very sharp and unpleasant! Once you finish removing the tips, run the artichokes under water and open the leaves with your fingers to help loosen the vegetable. The final step you want to take before you start cooking the artichokes is to cut the long stem at the bottom. I usually leave about ½ an inch so the artichoke has something to rest on as it cooks, but you don’t want a long stem.

 
To begin cooking, you will need a slow cooker or a large deep pot. For this recipe, you can use your favorite jarred sauce, or homemade sauce, with a little bit of added water. Pour the sauce and water in the bottom of the pot so it is about one to two inches deep. Then place your artichokes in the sauce. Drizzle a little olive oil over the artichokes, cover with a lid and cook on low heat for 6-8 hours. The artichokes can be cooked in as little as 45 minutes, but are the most tender when they have been cooked on low heat over a period of hours.

When the artichokes are done, serve them with a side of the tomato sauce for dipping. To eat, pull individual leaves off the artichoke and dip the fleshy end in the sauce. You do not want to take a bite out of the leaf, but simply scrape the flesh off with your teeth. You can eat most of the leaves on the whole artichoke, but the closer you get to the center, the thinner the leaves will get. Once you have reached the thinner leaves, you can remove them along with the mossy-looking part (known as the choke) that protects the heart. The heart is at the very bottom and is very delicious! To eat the heart, cut it up and dip it in the sauce.

One good-sized artichoke can be split between two people as an appetizer or eaten by one person as a delicious snack!

Enjoy!

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Plus: Click here to see another delicious artichoke recipe!

Fun Recipe: Build Your Own Fish Tacos!

By Lana Buseman

 
Something I wish my family did when I was growing up was have taco nights. I love the concept of constructing your dinner with whatever you like on top and eating it right there. It gives you a chance to be creative and the option to choose the meal you want to eat. With a few healthy toppings to choose from, you really can't go wrong!

Tacos are a perfect vehicle for delivering a balanced meal. They typically have a protein, dairy, produce and carbohydrates. When I make tacos I like to use chicken, ground turkey or fajita veggies -- but I have to say my favorite kind of tacos is fish tacos.

One of the easiest fish to cook is tilapia. It’s a low calorie, high protein and mild flavored fish that easily takes on different flavors. It cooks up in less than 10 minutes and flakes really nicely for tacos. There is some controversy around tilapia regarding the negative health impacts it may have due to pollution levels so when you are picking your fish, the best choice is to select U.S. farmed tilapia when possible. (For more on choosing tilapia, check out this guide from the Monterey Bay Aquarium Seafood Watch.)

When you are building your ultimate taco, it’s all about the toppings. A traditional fish taco usually has some type of cabbage or slaw on top with pico de gallo and a citrusy mayo or sour cream. I like to use a Greek yogurt sauce with lime juice. For my tacos, I also add some avocado and cheese.

When your fish is cooked and you are ready to build your tacos, put each topping in an individual bowl and let your family start building!

 

Fish Taco Ingredients

• Corn, flour or whole wheat tortillas
• 4 filets of tilapia
• Homemade or store-bought pico de gallo
• Thinly sliced cabbage, green or red
• Your choice of shredded cheese
• 1 ripe avocado, mashed with salt, pepper and lime juice
• 1 cup plain non-fat Greek yogurt mixed with fresh lime juice, salt, pepper and garlic powder

Directions

1. Heat a large pan over medium high heat and spray with non-stick cooking spray.
2. Place tilapia filets in the pan and season with your favorite fish seasonings. (I like dill, garlic powder and paprika.) The filets won’t take long to cook, about 2-3 minutes per side.
3. Flake the fish with a fork and pile on to your tortillas with all of your favorite ingredients!

Enjoy!

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Plus! October 4 is National Taco Day! Celebrate all week by trying another one of these great taco recipes!

Friday Recipe: Organic Harvest Corn Salad

 
Photo: Delicious-Cook.com

The word “harvest” always brings images of bright yellow ears of corn to my mind. The kernelled cob seems to be the perfect symbol of late summer and a bountiful harvest season so it only makes sense that it would make a perfect foundation for an organic harvest salad.

September is Organic Harvest Month and there are many ways you can celebrate this month and carry on that celebration through the rest of the year.

Enjoy local produce. Shopping at your local farmers’ market will help you get the freshest food possible. Most farmers’ markets sell more than just fruits and vegetables, so if you shop around you may find a unique local item you can’t find at your grocery store!

Check out Community Supported Agriculture (CSA). You can buy shares at a local farm, which helps financially support the farmers and gives you access to fresh produce, meats, cheeses and many other organic foods.

Go organic one step at a time. You can begin with organic produce, specifically the fruits and veggies known to be the "dirtiest." Gradually you can begin to switch to organic meat, cheese and even non-food items like organic cotton.

Try this organic harvest corn salad highlighting some of this season’s freshest produce to celebrate the end of Organic Harvest Month, the beginning of fall and another season of healthy eating!

Ingredients

• 3-4 ears fresh organic corn, grilled and husked
• 5 cups fresh organic baby spinach
• 3 organic tomatoes, quartered and then halved
• 4-5 organic scallions, white and green parts chopped
• 1 cup artichoke hearts
• ½ cup olive oil
• ¼ cup balsamic vinegar
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard
• 1 garlic clove, minced
• ½ tablespoon shallot, minced
• 1 sprig fresh rosemary, chopped
• Salt and pepper

Directions

Combine the first five ingredients in a serving bowl. Mix the olive oil through rosemary in a separate bowl, whisking until all the ingredients come together. Pour over the veggies, sprinkle salt and pepper to taste and mix. Serve with grilled chicken or fish and enjoy!

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Plus! Interested in learning more? Check out 5 Easy Ways to Go Organic from this The New York Times blog.