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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

2016 Recipe of the Month

January - Homemade Granola Cereal

Homemade Granola CerealPDF Version

Filled with healthy fats, fiber, and protein, this cereal will satisfy the heartiest of breakfast appetites. Pair with a lowfat milk and fresh fruit to round out this meal!

*Note: this recipe is pretty flexible. As long as you don't get too far off on the dry:wet ratio, you can do quite a bit of experimentation.

Dry Ingredients:

8 cups rolled oats
2 cups flaked coconut
2 cups wheat bran
2 cups ground flax
1 1/3 cups chopped / sliced nuts and seeds
(cashews, pecans, sunflower seeds, almonds, pumpkin seeds, pistachios, chia seeds, etc.)

Wet Ingredients:

1/2 cup canola oil
1 cup honey
1 Tablespoon vanilla

Directions

  1. Mix dry ingredients in large bowl, set aside.
  2. Heat oil and honey saucepan (medium heat) and whisk to combine, then whisk in vanilla.
  3. Pour honey / oil mixture over granola and stir with a spoon, then work in with hands until evenly distributed.
  4. Place into large roasting pans and bake at 225℉ to desired crispness, about 2-3 hours.
  5. Cool completely, then add dried fruit if desired.
  6. Store in sealed container.


*Note: Nutrition facts are based on these nut / seed amounts: 3/4 cup cashews, 3/4 cup pecans, and 1/2 cup sunflower seeds.

Serving Size: 1/2 Cup
Serves 34

Homemade Granola Cereal Nutrition Label

February - Zesty Quinoa Salad

Zesty Quinoa SaladPDF Version

Ingredients:

1 cup quinoa
2 cups water
1/4 cup olive oil
1 lime, juiced
1 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. red pepper flakes
1-1/2 cups halved cherry tomatoes
1 (15 oz) can black beans, drained and rinsed
2 green onions, finely chopped
1/4 cup chopped fresh cilantro

Directions

  1. Bring quinoa and water to a boil in a saucepan.  Reduce heat to medium-low.  Cover and simmer until quinoa is tender and water has been absorbed, about 10-15 minutes.  Set aside to cool.
  2. Whisk olive oil, lime juice, cumin, salt and red pepper flakes together in a bowl.  Set aside.
  3. In a separate bowl, combine quinoa, tomatoes, black beans and green onions.  Pour dressing over quinoa mixture; toss to coat.  Stir in cilantro; season with black pepper.  Serve immediately or chill in refrigerator.


Adapted from Allrecipes.com

Zesty Quinoa Salad Nutrition Label

March - Green Smoothie

Green SmoothiePDF Version

Serving Size: 1 3/4 Cup
Serves 2

Ingredients:

2 ripe medium bananas
1 ripe pear (or green apple), chopped
2 cups chopped kale (or baby spinach)
½ cup of cold orange juice
½ cup of cold water
12 ice cubes
1 Tbsp ground flaxseed

Directions

Place bananas, pear (or apple), kale (or baby spinach), orange juice, water, ice cubes, and flaxseed in a blender. Puree until smooth.

 

Green Smoothie Nutrition Label

April - Spaghetti Squash Pasta

Spaghetti Squash PastaPDF Version

Serves 4

Ingredients:

1 medium spaghetti squash
2 cups low-sodium marinara sauce
¼ cup parmesan cheese

Directions

  1. Preheat your oven to 425°.
  2. With a long, sharp, knife, cut the spaghetti squash in half the short way – this produces longer “noodles”!
  3. Scoop out the seeds and membrane with a spoon. Discard the seeds, or save them to roast later.
  4. Place squash cut-side down on a baking sheet lined with parchment paper or aluminum foil. Roast for 30 to 35 minutes, or until you can easily pierce the skin with a fork.
  5. Let cool for 10 minutes, and then use a fork to pull the strands away from the skin.
  6. Top with marinara sauce and cheese – or anything else that you would normally put on your pasta.

Spaghetti Squash Pasta Nutrition Label

May - Beanie Brownies

Beanie BrowniesPDF Version

Ingredients:

1 15-oz can black beans, drained and rinsed
2 bananas
1/3 cup agave nectar (or honey)
¼ cup cocoa
1 tbsp. cinnamon
1 tsp vanilla
½ cup instant oats

Directions

  1. Preheat oven to 350° F.
  2. Combine all ingredients except oats in a food processor or blender and blend until smooth, scraping sides as needed.
  3. Stir in the oats and pour batter into an 8x8” pan.
  4. Bake for 30 minutes, or until a toothpick inserted in the center comes out clean.

Beanie Brownies Nutrition Label

June - Peach Pie Smoothie

Peach Pie SmoothiePDF Version

Ingredients:

1/2 cup lowfat milk
1/2 cup nonfat plain Greek yogurt
1 cup unsweetened frozen peaches
1 Tbsp. honey
1/4 tsp. vanilla extract
1/8 tsp. ground cinnamon
Pinch ground nutmeg
Pinch ground ginger

Directions

  1. Place ingredients in a blender and blend until smooth.

Peach Pie Smoothie Nutrition Label

July - Kansas City-Style Barbecue Sauce

Kansas City-Style Barbecue SaucePDF Version

Makes 2 1/2 Cups

Ingredients:

2 tablespoons butter
1 small yellow onion, finely chopped (about 1 cup)
3 cloves garlic, minced (about 1 tablespoon)
2 cups ketchup
1/3 cup molasses
1/3 cup dark brown sugar
1/3 cup apple cider vinegar
2 tablespoon yellow mustard
1 tablespoon chili powder
1 teaspoon freshly ground black pepper
1/2 teaspoon cayenne pepper

Directions

  1. Melt butter in medium saucepan over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds.

  2. Add ketchup, molasses, brown sugar, vinegar, mustard, chili powder, black pepper, and cayenne pepper and stir to combine. Bring to a boil, then reduce heat to low and simmer until slightly thickened, about 30 minutes, stirring frequently.

  3. Transfer sauce to the jar of a blender and blend until smooth. Let cool to room temperature, transfer to a jar and store in refrigerator for up to a month.

Kansas City BBQ Sauce Nutrition Label

August - Apple Pecan Bake

Apple Pecan BakePDF Version

Ingredients:

¾ cup granulated sugar
3 Tbsp. whole wheat flour
1 tsp. baking powder
¼ tsp. salt
2 eggs
1 tsp. vanilla
1 cup pecans
2 cup diced apples (peeled if desired)

Directions

  1. Combine dry ingredients.
  2. Beat eggs with the vanilla and add to dry ingredients.
  3. Stir in apples and pecans.
  4. Stir to combine well.
  5. Lightly oil or butter a 9x9” square glass pan.
  6. Bake 375 degrees Fahrenheit for 35 minutes or until golden brown.
  7. Serve warm or cool.
  8. Refrigerate leftovers.

Apple Pecan Bake Nutrition Label

September - Sweet Potato, Black Bean, and Corn Tacos

Sweet Potato, Black Bean, and Corn TacosPDF Version

Ingredients:

1 1/2 lbs. sweet potatoes (about 3 large), diced into 1/2-inch cubes
4 Tbsp. olive oil, divided
1 tsp cumin
1 small yellow onion, diced
1 clove garlic, minced
1 (14.5 oz) can black beans, rinsed and drained
1 cup frozen corn, thawed
1 Tbsp. honey
3 Tbsp. lime juice

Whole wheat tortillas
Optional toppings: Romaine lettuce, purple cabbage, feta cheese, avocados, salsa

Directions
Preheat oven to 425 degrees. Place sweet potatoes on baking sheet. Drizzle with 3 Tbsp. olive oil, sprinkle with cumin, and toss to evenly coat. Bake in preheated oven 15 - 20 minutes until tender, removing from oven and tossing once halfway through baking. Meanwhile, in a large skillet, heat remaining 1 Tbsp. olive oil over medium-high heat. Once hot add onion and sauté until caramelized (golden brown on edges and tender), about 5 - 6 minutes, adding in garlic during last 30 seconds of sautéing. Reduce heat to medium-low, and add in drained black beans, corn, honey and lime juice. Heat until warmed through. Toss in roasted sweet potatoes. Serve over tortillas with desired toppings.
Adapted from: www.cookingclassy.com

Sweet Potato, Black Bean, and Corn Tacos Nutrition Label

October - Pumpkin Cookies

Pumpking CookiesPDF Version
From Denise Smith: This recipe has been a fall tradition in our family for many years. It is perfect for Halloween Trick or Treaters or great to serve to a hungry Thanksgiving crowd. We usually make a batch for both holidays. The cookies are healthier than most cookies since they are made with pumpkin. It is also a fun recipe to make with your kids. Hope you enjoy them as much as we do!

Ingredients:

Cookies: 3 cups sugar
½ cup butter or margarine, softened
2 eggs
1 small can pumpkin or 2 cups cooked pumpkin
½ cup milk
6 cups flour
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon allspice
½ teaspoon cloves
2 teaspoons cinnamon

Frosting: 2 ½ cups powdered sugar
½ cup butter or margarine, softened
1 teaspoon cinnamon
1 teaspoon vanilla
2 tablespoons milk

Directions

  1. Cream together sugar and butter or margarine
  2. Add all of the other cookie ingredients
  3. Place by teaspoonfuls onto a greased cookie sheet and bake at 375 for 12 to 15 minutes. Frost while still hot.

Makes 9 dozen cookies

Pumpkin Cookies Nutrition Label

November - Cranberry Pecan Brussel Sprouts

Cranberry Pecan Brussel SproutsPDF Version

Ingredients:

1 lb. Brussels sprouts
½ cup dried cranberries (no sugar added, if you can find them)
1/3 cup pecans (or walnuts)
¼ cup gorgonzola cheese (or blue cheese or goat cheese)
1 tbsp. maple syrup
1 tbsp. balsamic vinegar
1 tbsp. olive oil

Directions
Heat the olive oil and Brussels sprouts in a skillet over medium heat. Cook until the sprouts are tender. Add the maple syrup and balsamic vinegar and stir to coat. Remove from heat and toss with the cranberries, pecans, and cheese.

Cranberry Pecan Brussel Sprouts Nutrition Label

Low-Fat Eggnog

Low-Fat EggnogPDF Version

Yield: 6 Servings

Ingredients:

2 cups nonfat milk
2 large strips orange and/or lemon zest
1 vanilla bean
2 large eggs plus 1 egg yolk
1/3 cup sugar
1 teaspoon cornstarch
White rum or bourbon or rum extract (optional)
Freshly grated nutmeg, for garnish

Directions
Combine 1½ cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and bring to a simmer over medium heat. Meanwhile, whisk the eggs, egg yolk, sugar, and cornstarch in a medium bowl until light yellow.

Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining ½ cup milk to stop the cooking. Transfer the eggnog to a bowl and place over a larger bowl of ice to cool. Chill until ready to serve.

Remove the zest and vanilla pod. Spike the eggnog with liquor or rum extract, if desired, and garnish with nutmeg.

Per serving (1/2 cup): Calories 90; Fat 2 g (Saturated 1 g); Cholesterol 96 mg; Sodium 59 mg; Carbohydrate 13 g; Fiber 0 g; Protein 5 g

(recipe courtesy of Food Network Kitchen)

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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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