A Fare of the Heart

A Simple Mexican Salad

Ingredients

• 2 cucumbers
• 2 oranges
• 1 lemon or lime, juiced (or 2 teaspoons bottled lemon or lime juice)
• 1/2 teaspoon chili powder (or to taste, or optional)
• 1/2 teaspoon salt

Instructions:

1. Wash the cucumbers, oranges and lemon or lime under cold running water.
2. Slice the cucumbers. Peel and cut the oranges into small pieces.
3. Place cucumber and oranges in a medium size bowl. Add chili powder, lemon or lime juice and salt.

Nutrient Analysis Per Serving (1/4 or recipe):
50 calories, 0g fat, 0mg cholesterol, 300mg sodium, 12g carbohydrate, 1g protein

Serving Size: 1/4 of recipe
Yield: 4 servings

Cost: Per Recipe: $ 2.28; Per Serving: $ 0.57

Source:
Adapted from:
Pictoral Recipes
Lynn Myers Steele, 2000
Oregon Family Nutrition Program,
Oregon State University (OSU) Extension Service
Author: Oregon State University, Extension Service

Researched by:
Marilyn Wadum, RD

Breakfast Burrito with Salsa

Ingredients

• 4 large eggs
• 2 Tablespoons frozen corn (or whole kernel canned corn)
• 1 Tablespoon 1% milk
• 2 Tablespoons diced green peppers
• 1/4 cup minced onions
• 1 Tablespoon diced fresh tomatoes (or canned diced tomatoes, drained)
• 1 teaspoon mustard
• 1/4 teaspoon granulated garlic, or garlic powder
• 1/4 teaspoon hot pepper sauce (optional), or substitute mild pepper sauce
• 4 - 8 inch flour tortillas
• 1/4 cup bottled/canned salsa, or picante sauce

Instructions:
Preheat oven to 350 degrees.

1. In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hot pepper sauce, and salt for 1 minute until eggs are smooth.
2. Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil.
3. Bake for 20-25 minutes until eggs are set and thoroughly cooked.
4. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas. The steam can be hot.
5. Cut baked egg mixture into 4 equal pieces and roll 1 piece of cooked egg in each tortilla.
6. Serve each burrito topped with 2 Tablespoons of salsa.

Serving Size: 1 burrito
Yield: 4 servings
Time: 30 minutes to prepare

Nutrient Analysis Per Burrito:
250 calories, 9g fat, 90mg cholesterol, 580mg sodium, 3g fiber, 11g protein

Cost: Per Recipe: $ 1.61, Per Serving: $ 0.40

Source:
Adapted from:
Food Family Fun
USDA Food and Nutrition Services (FNS)

Author:
USDA, Food and Nutrition Services (FNS)

Researched by:
Marilyn Wadum, RD

Fiesta Rice Salad

Ingredients

• 1 cup brown rice, cooked
• 1 carrot, shredded
• 1 cup broccoli, chopped fine
• 1 small red onion, chopped
• 1 cup tomato, chopped
• 1 sweet bell pepper (green, red, yellow)
• 1 can (15oz) kidney beans, drained, rinsed
• 2 Tablespoons cilantro (or other fresh herbs), chopped fine
• 2-3 Tablespoons red wine vinegar (or white, cider or other)
• 1 Tablespoon olive or canola oil
• salt and pepper, to taste

Instructions:

1. Wash and chop vegetables and mix with cooked rice.
2. In a small bowl, add vinegar, oil, dill, salt and pepper. (Or use your favorite dressing.) Pour over rice mixture.
3. Add beans and toss well. Serve cold and enjoy!

Tips for Children Participation!

Use your favorite vegetables- zucchini, summer squash, corn, greens, kohlrabi, cabbage or string beans.
Use frozen or canned when fresh is unavailable.
Grate, chop, cut into small thin strips for different shapes.
Be creative! Try different vinegars -- cider, red or white wine, balsamic, rice or white – or flavored vinegars.
Use low calorie salad dressing and leave out the vinegar and oil.
Try a squeeze of lemon or lime juice in place of vinegar!
Try different fresh herbs- cilantro, dill, basil, chives, tarragon, oregano, rosemary or mint to name a few.
Or use dried herbs – but use less.

Serving Size: 1 1/4 cup
Yield: 4 servings

Nutrient Analysis per Serving (1 ¼ cup): 270 calories, 4.5g fat, 0mg cholesterol, 35gm sodium, 48g carbohydrate, 11g protein

Cost: Per Recipe: $ 3.18; Per Serving: $ 0.80

Source:
Adapted from:
Farm Fresh Summertime Recipes
Download the pdf

Author:
Connecticut Food Policy Council

Researched by:
Marilyn Wadum, RD

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Oatmeal Cookies

Ingredients

• 1 cup Master Mix (Recipe Below)
• 1/2 cup sugar
• 3/4 cup uncooked, regular oatmeal (not instant)
• 1/2 teaspoon cinnamon
• 1/8 teaspoon ground cloves (optional), (or other spice)
• 3 Tablespoons water
• 1 egg
• 1/4 cup raisins

Instructions:

1. Combine dry ingredients (Master Mixes, oatmeal, sugar, and spices).
2. Beat egg, and add water; mix.
3. Combine with dry ingredients and mix thoroughly.
4. Add raisins. Stir until blended.
5. Drop on greased baking sheet 2 inches apart, using a teaspoon.
6. Bake in 400 degrees oven for 10 to 12 minutes.

Nutrient Analysis per Cookie:
60 calories, 1.5g fat, 10mg cholesterol, 10 g carbohydrate, 45mg sodium, 1g protein.

Cost: Per Recipe: $ 1.09; Per Serving: $ 0.05

Source:
Adapted from:
You Can Learn to Cook
(Adapted from: Eating Right is Basic, 3rd edition
Michigan State University Extension)
Clemson University Division of Public Service & Agriculture

Author:
Clemson University Division of Public Service & Agriculture

Master Mix (from Oregon


Serving Size: 1 cup (to be used as an ingredient in other recipes)
Yield: 11 servings (at 1 cup mix per recipe)

Ingredients

• 4 cups all purpose flour
• 4 cups whole wheat flour
• 1 1/3 cups dry milk, nonfat
• 1/4 cup baking powder
• 1 teaspoon salt
• 1 1/2 cups shortening

Nutrient Analysis per 1 cup (1/11 of recipe: to be used as an ingredient in other recipes): 590 calories, 29g fat, 0gm cholesterol, 790mg sodium, 72g carbohydrate, 14g protein.

Instructions:

1. In a large bowl combine all-purpose flour, whole wheat flour, dry milk, baking powder, and salt.
2. Mix thoroughly.
3. Cut in shortening with pastry blender or two knives until mixture looks like course cornmeal.
4. Store in covered containers in the refrigerator.

Note: The final product of this recipe is intended to be used as an ingredient in other recipes. It is not intended as a ready-to-eat product.

Cost: Per Recipe: $ 2.71; Per Serving: $ 0.25

Source:
Adapted from:
Pictoral Recipes
Lynn Myers Steele, 2000
Oregon Family Nutrition Program
Oregon State University Extension Service

Author:
Oregon State University Extension Service

Researched by:
Marilyn Wadum, RD