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University of Wyoming Extension

Department #3354

1000 E. University Ave.

Laramie, WY 82071

Phone: 307-766-5124

Email: glen@uwyo.edu

Nutrition/Food Safety

University of Wyoming Extension

2015 Recipe of the Month

No Recipe This Month

May - Layered Bean Dip

Layered Bean DipPDF Version

Having a summer party?  Enjoy a healthy dip with some whole grain corn tortilla chips:

Ingredients:

1 can vegetarian refried beans
1 t. chili powder
1 4-ounce can chopped green chilies, drained
1 cup fat-free or low-fat Sour Cream
1 cup shredded lettuce
1 c. chopped green onion
1 c. shredded reduced-fat Cheddar cheese
1 ½ cups thick salsa

Optional:

1 c. diced tomatoes
1 small can sliced black olives
1 c. chopped avocado

Directions

1.  In medium bowl, mix together refried beans, green chilies and chili powder.  Spread on 12-inch platter or pizza pan.

2.  Spread sour cream on top of bean mixture.  Top with lettuce, olives, tomatoes and cheese.  Cover and refrigerate for 1-24 hours.

3.  Just before serving, top with salsa.  Serve with baked or low-fat corn tortilla chips.

Makes 16 appetizer servings.

Adapted from Old El Paso recipe.

Layered Bean Dip Nutrition Label

June - Summer Salad

Summer SaladPDF Version

Summer is upon us and it is the season for BBQs and picnics.  Try this fun and healthy salad that goes great with any grilled meat selection or for any of those vegetarians out there!  It is naturally gluten free and packs a lot of nutrients between the quinoa, vegetables, olives, and olive oil.

Ingredients:

2 cups water
1 cup quinoa
Pinch of Sea Salt
1 cup grape tomatoes, halved
1 cup chopped cucumber
½ cup pitted Kalamata olives, halved
¼ cup diced red onion
1/3 cup feta cheese (You can offer this on the side as a topping)
Salt and freshly ground black pepper for taste

Dressing:

¼ cup olive oil
3 tablespoons red wine vinegar
1 teaspoon dried oregano

Directions

1.  Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.

2.  In a large bowl, combine quinoa, tomatoes, cucumber, kalamata olives, red onion, and feta cheese (or on the side).

3.  To make the dressing, whisk together olive oil, red wine vinegar, and oregano in a small bowl. Pour dressing over the salad and stir until mixed well. Season with salt and pepper, to taste.
For best flavor, refrigerate 2 hours and then serve. 

http://www.twopeasandtheirpod.com/greek-quinoa-salad/

July - Going Bananas Cookies

Going Bananas CookiesPDF Version

Ingredients:

1 cup oats (can be quick cook or old-fashion)
2 ripe bananas
½ cup dried cranberries or raisins
½ cup chopped pecans
Cooking spray oil

Directions

  1. Preheat the oven to 350 °F.

  2. Smash the bananas with a fork until smooth in a large bowl.  

  3. Mix in the rest of the ingredients.  

  4. Form into small balls.

  5. Spray a cookie sheet with non-stick cooking spray oil and put cookies.  

  6. Bake for 10 – 15 minutes or until they’re starting to brown on the bottoms.  

  7. Cool a few minutes and then put on a cooling rack. Makes 18 cookies.

Going Bananas Cookies Nutrition Label

August - Pomegranate Berry Smoothie

Berry Pomegranate SmoothiePDF Version

Makes: about 3 ½ cups, for 2 servings

Ingredients:

2 cups frozen mixed berries
1 cup pomegranate juice
1 medium banana
½ cup nonfat cottage cheese
½ cup water

Directions

  1. Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth, Serve immediately.

Pomegranate Berry Smoothie Nutrition Label

September - Chokecherry Apple Butter

Choke Cherry Apple ButterPDF Version

Ingredients:

4 cups unsweetened applesauce
4 cups chokecherries
1 cup water
4 cups sugar
½ teaspoon almond extract

Directions

  1. Add I cup water to 4 cups chokecherries. Simmer over low heat until soft. Put cooked fruit through a sieve or food mill.  
    Or
    Pit the chokecherries using a Victorio Food Strainer (use grape spiral and pumpkin screen attachments, and remove the tension spring).  Measure out 2 cups of chokecherry pulp.

  2. Combine chokecherry pulp with 4 cups applesauce.  Heat mixture to a boil, stirring frequently.  Add sugar.  Stir constantly until it just begins to thicken.  Add almond extract and blend.

  3. Ladle into jars and place into the refrigerator or ladle into freezer containers and freeze for later use.

Serving Size: ½ cup or 16 servings.

Chokecherry Apple Butter Nutrition Label

October - Apple Pie Fruit Leather

Apple Pie Fruit LeatherPDF Version

By Alexandra Caspero, MA, RD from eatright.org

These flavorful strips taste just like apple pie. While the cook time is long, the prep is minimal. Make them over the weekend to enjoy in lunches throughout the week.

Ingredients:

4 cups peeled, chopped apples
½ cup water
2 tablespoons brown sugar
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground cardamom (can use more nutmeg or cinnamon if you do not have cardamom)

Directions

  1. Wash, peel and chop apples. Place apples in a medium saucepan over medium heat and cover with water. Cover and cook for 10 minutes, stirring occasionally until apples are soft.

  2. Add in sugar and spices and let cook an additional 5 minutes until gooey and reduced. Remove from heat and let cool slightly.

  3. Place apple mixture into a blender and puree until smooth and no chunks remain. If you have an immersion blender, you can do this right in the saucepan.

  4. Preheat oven to 170°F.

  5. Line a large baking sheet with parchment paper or non-stick baking mat. Use a spatula to spread the apple mixture into as thin and even a layer as possible. Or, place a second piece of parchment paper on top of the apple mixture and press gently to carefully spread it. Unlike with cookies, the mixture will not spread when baking, so any thinner or thicker spots will cook unevenly.

  6. Place in oven and cook for 3½ to 4 hours. The leather should be tacky but not wet. Remove from the oven and let rest for at least 2 hours.

  7. Remove and slice into strips. Enjoy as is or wrap in wax paper for storage.

Serving size: 1 2-by-17-inch strip
Serves 12

Apple Pie Fruit Leather Nutrition Label

November - Cowboy Corn Dip

Cowboy Corn DipPDF Version

Mix together in microwave safe bowl:

Ingredients:

3 (15 oz. each) cans of corn, drained
1 (10 oz.) can diced tomatoes and green chilies (mild, medium or hot depending upon your taste)
1 (8 oz.) block of low-fat cream cheese
1 tablespoons butter or margarine
Salt and pepper, to taste

Directions

  1. Heat in microwave until hot - about 5 to 6 minutes. Stir a couple times while heating.

  2. Serve with tortilla chips, crackers, or assorted fresh vegetables.


Yield: 4 cups; 16 servings


Cowboy Corn Dip Nutrition Label

December - Brussels Sprouts with Walnut-Lemon Vinaigrette

Brussels Sprouts with Walnut-Lemon VinaigrettePDF Version

From EatingWell: October/November 2006, EatingWell for a Healthy Heart Cookbook (2008)
Here we dress steamed Brussels sprouts with a delicate vinaigrette flavored with fresh lemon and nutty walnut oil.
4 servings, about 3/4 cup each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients:

1 pound Brussels sprouts, trimmed and quartered
2 tablespoons walnut oil
1 tablespoon minced shallot
1/4 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
1 teaspoon whole-grain or Dijon mustard
1/4 teaspoon salt
Freshly ground pepper, to taste

Directions

  1. Place Brussels sprouts in a steamer basket and steam in a large saucepan over 1 inch of boiling water until tender, 7 to 8 minutes.

  2. Meanwhile, whisk oil, shallot, lemon zest, lemon juice, mustard, salt and pepper in a medium bowl. Add the sprouts to the dressing; toss to coat.

Serving size: 1 2-by-17-inch strip
Serves 12

Brussels Sprouts with Walnut-Lemon Viniagrette Nutrition Label

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University of Wyoming Extension

Department #3354

1000 E. University Ave.

Laramie, WY 82071

Phone: 307-766-5124

Email: glen@uwyo.edu

1000 E. University Ave. Laramie, WY 82071
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