Tag: Recipe

Bank on beans for budget-friendly nutrition

by Chrishonda Brown

For National Nutrition Month this year, try adding more beans into your family’s diet. Beans provide more protein for your money than almost anything else. Plus, they are rich in iron, fiber, calcium, potassium and vitamins B and E.

While it is simple to prepare and soak beans, busy parents can choose canned beans as a faster alternative. Be sure to purchase no-salt-added cans or rinse and drain beans to reduce sodium content.

Make beans fun. Add kidney or pinto beans to chili and serve in a baked sweet potato as a “chili boat”.

Roast beans for a power-packed snack. Simply rinse and drain canned beans (any variety). Spread on foil-covered cookie sheet. Pat dry with paper towel. Sprinkle with olive oil, parmesan cheese and salt. Roast at 400 degrees for 25-30 minutes and enjoy!

Your family learns from watching you. So enjoy beans yourself and your kids will too.

Chrishonda Brown, who holds a Master of Science degree in kinesiology, is a guest columnist for Kansas State Research and Extension, Wyandotte County. For more recipes visit www.kidsacooking.org Like the Facebook page at www.facebook.com/KSREWyco and follow on Twitter @WyCoSnapEd.

Smashed Bean Burrito
Makes: 6 burritos
1 15-oz can pinto or chili beans
½ teaspoon cumin
½ teaspoon chili powder
1/8 teaspoon garlic
2/3 cup low-sodium chicken broth
6 six-inch whole wheat tortillas
1½ cups cooked brown rice
¾ cup shredded cheese
Veggie toppings: salsa, avocado, diced tomatoes, chopped bell peppers, chopped onions, shredded spinach, shredded carrots, etc.

Directions:

Rinse and drain beans. Place in gallon freezer bag.

Add cumin, chili powder and garlic to beans. Seal bag.

Allow children to gently mash beans in the bag, mixing in the seasonings.

Add chicken broth to bag and allow children to gently knead it into the mashed beans.

Layer the bean mixture, rice, cheese and veggie toppings inside the flour tortilla. Fold tortilla into burrito and serve immediately.

Nutritional information for one basic burrito (no toppings): 259 calories, 6g total fat, 3g saturated fat, 0g trans fat, 15mg cholesterol, 39g carbohydrates, 6g fiber, 244mg sodium, 13g protein, 4% Vitamin A, 3% Vitamin C, 16% calcium, 13% iron.

An extreme makeover for water

by Nozella Brown
If it’s hot and muggy, staying hydrated is a must. But do I have to drink water? The kids whine, even the grown kids.

Telling them all the benefits of water—lower cost, fewer calories, increased energy, improved digestion and other health rewards- doesn’t help. They say plain water is boring.

This is especially true when there are so many sweeter options on the market—fruit drinks, sports drinks, soda pop, and vitamin water. Besides adding a slice of lemon, is there any other way to spruce up this liquid asset so it can compete with its unhealthy alternatives?

For refreshing, healthy coolers, here are a few ideas that you can add to a 12-16 ounce cup of water:
• Fresh or frozen berries
• Fresh or frozen pineapple, cantaloupe, mango or watermelon chunks or puree
• Crushed fresh peppermint, spearmint or lemon balm leaves; add a teaspoon of sweetener if desired.
• Half cup of 100 percent fruit juice
• Ice cubes made of 100 percent fruit juice or fruit puree
• Lime slices alone, or with basil, mint leaves or cucumber slices
• Chopped apples and cinnamon sticks

Or, use your creativity and discover your family’s favorite extreme water makeover. You’ll be hydrated all summer and be closer to a healthier lifestyle.

Nozella Brown, who holds a doctorate in education, is a Family and Consumer Science educator for Kansas State Research and Extension, Wyandotte County. She would love to hear your ideas. Email her at [email protected] For more recipes visit www.kidsacooking.org Like the Facebook page at www.facebook.com/KSREWyco and follow on Twitter @WyCoSnapEd.

Coolest Minty H20
Makes: 8 1–cup servings
Ingredients:
2 quarts cold water
1 cucumber, peeled and sliced thinly
3/4 cup of fresh mint leaves
1 lemon or lime thinly sliced (optional)
Directions:
Wash hands and countertops. Put mint in empty pitcher and mash with wooden spoon. Add cucumber slices and water. Put pitcher in refrigerator an hour. Strain mint and cucumber and serve. Use lemon as a garnish for each serving, if desired.
Nutritional information for each serving: 10 calories, 0.1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 2.1g carbohydrates, 0.8g fiber, 0g sugars, 10mg sodium, 0.5g protein, 7% Vitamin A, 4% Vitamin C, 2% calcium, 10% iron.

Get ready for barbecue

by Lori Wuellner

Spring has sprung.  It’s time to clean up the grill and get it ready for another season of tasty meals.

In addition to “spring cleaning” the grill, do a double check on your food thermometer.  Make sure first that you have one and next that it is accurate.  Test your thermometer by placing it in a cup of ice and water. If it reads 32 degree F. you are good to go, but if not either adjust it or get yourself a new one.

Using a food thermometer takes the guess work out of determining when grilled meats are cooked properly and safe to eat. Here is what is important to know when grilling:

• Hamburgers and other ground beef, pork, veal and lamb should reach an internal temperature of 160°F
• Hamburgers and other ground beef, pork, veal and lamb should reach an internal temperature of 160°F
• Whole cuts of beef, pork, lamb and veal should be cooked to an internal temperature of 145°F
• Cook all poultry to an internal temperature of 165°F
• Pre-cooked and processed meats like hot dogs to 165°F
• Fish should be cooked to an internal temperature of 145°F

Color is not a reliable measure of doneness. When checking the internal temperature of grilled meat always check in the thickest part of the product.

Check for proper internal temperatures in at least two locations on the food to ensure even cooking occurred. When removing cooked meat from the grill, make sure to place it on a clean plate, not the same one used for the raw food prior to cooking. The juices from the raw meat can spread bacteria to safely cooked food.
Always use a food thermometer when preparing or grilling food.  Practicing safe food handling helps ensure that you are doing what you can to keep yourself and others healthy while minimizing the risks of a foodborne illness.  More information on food safety can be found at www.ksre.ksu.edu/foodsafety/

For more information on nutrition contact the Wyandotte County Extension office at 299-9300 or email at [email protected]. 
The following recipe from Fruits and Veggie More Matters would make an excellent, nutrient rich side dish.  Pair it with grilled chicken, pork or fish for a tasty meal.
(Source:  Is It Done Yet?  USDA Food Safety and Inspection Services; Grill Master, Fight BAC; Gayle Price, M.S., RDN, LD, Extension Specialist, KSRE)

Southwestern Coleslaw
Ingredients
• 1/2 tsp. garlic powder
• 2 1/2 Tbsp. cider vinegar
• 1 Tbsp. water
• 1/2 tsp. ground cumin
• 1/2 tsp. dry leaf oregano
• 1/2 cup chopped cilantro
• 4 tsp. vegetable oil
• 2 tsp. sugar
• 1/2 tsp. salt
• 1/2 to 1 medium jalapeno seeded and chopped
• 4 cups finely shredded green cabbage
• 1 cup chopped green onions
• 1 cup thin strips of red bell pepper OR canned roasted red peppers
• 1 cup cooked yellow corn
Directions
Combine in a small bowl all salad dressing ingredients and mix well. In a large bowl, mix shredded cabbage, onion, red pepper and corn. Add salad dressing and toss well. Cover and chill for about 1 hour prior to serving.
Each serving provides:  An excellent source of vitamin C, and a good source of vitamin A, folate and fiber.
Nutritional Information…Calories 76, carbohydrates 12g, total fat 3.1g, cholesterol 0mg, dietary fiber 3g, sodium 207mg, protein 2g.
(Source: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) standards that maintain fruits and vegetables as healthy foods.)