nadia.payne, Author at Expanded Food and Nutrition Education Program

Holiday Vegetable Platter

December 3, 2018 by nadia.payne

Holiday Veggie Platter

Print Recipe

Prep Time 5

Course Kid Friendly, Snack

Servings 12

Ingredients

4 cups broccoli
1 cup cherry tomatoes
1/2 yellow bell pepper - cut into strips
1 1/2 cups cauliflower florets
15 pretzel sticks

Directions

Wash your hands and clean your preparation area.
Arrange broccoli on a platter in the shape of a tree.
Decorate with pepper strips and cherry tomatoes.
Place pretzels to form a trunk and add cauliflower as snow.
Serve.

Nutrition Facts

Serv. size: ½ cup (58g), Amount per serving: Calories 15, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 25mg (1% DV), Total Carb. 3g (1% DV), Fiber 1g (4% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 1g, Vit. D (0% DV), Calcium 16mg (2% DV), Iron (0% DV), Potas. 165mg (4% DV).

Keyword English, Grains, Vegetables

Rainbow Of Vegetables Stir Fry

September 19, 2018 by nadia.payne

Rainbow Of Vegetables Stir Fry

Print Recipe

Prep Time 10

Cook Time 10

Total Time 20

Course Side Dish

Servings 2

Ingredients

1 cup red bell pepper - julienned
1 cup onion - diced
1 cup spinach - chopped
1 cup squash - sliced
1 tbsp canola oil

Directions

Wash your hands and clean your cooking area, knife, and cutting board.
Wash all vegetables.
Cut vegetables as directed in ingredients.
Heat oil in a large skillet over medium heat.
Add harder vegetables first (squash, onions, bell pepper). Cook for 6-8 minutes, stirring while you cook. Add more delicate vegetables (spinach). Cook and stir for 3 minutes.
Optional: Chose 1 to 2 seasonings/herbs to create different tastes.
Cover pan, lower the heat, and allow to cook for 2-3 minutes until vegetables are tender, and spinach is wilted. If the stir-fry is getting dry, add 2 tablespoons of water.
Cover and refrigerate leftovers.

Nutrition Facts

Serv. size: 2 cups (200g), Amount per serving: Calories 120, Total Fat 7g (9% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 15g (1% DV), Total Carb. 13g (5% DV), Fiber 3g (11% DV), Total Sugars 6g (Incl. 0g Added Sugars, 0% DV), Protein 2g, D (0% DV), Calcium 38mg (2% DV), Iron 1mg (6% DV), Potas. 362mg (8% DV).

Keyword English, Vegetables

Green Monster Smoothie

May 1, 2018 by nadia.payne

Green Monster Smoothie

Print Recipe

Prep Time 5

Total Time 5

Course Dessert, Kid Friendly, Main Dish, Snack

Servings 4

Ingredients

3/4 cup low-fat vanilla yogurt
1/2 cup frozen spinach
1/2 cup pineapple chunks (fresh, frozen, or canned in 100% juice)
1 medium banana

Directions

Wash your hands and clean your preparation area.
Add all ingredients to blender and process until smooth.
Serve immediately.

Nutrition Facts

Serv. size: 1 cup (128g), Amount per serving: Calories 90, Total Fat 0.5g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 85g (4% DV), Total Carb. 19g (7% DV), Fiber 1g (4% DV), Total Sugars 14g (Incl. 3g Added Sugars, 6% DV), Protein 3g, Vit. D (0% DV), Calcium 104mg (8% DV), Iron (0% DV), Potas. 231mg (4% DV)

Keyword Dairy, English, Fruit, Vegetables

Waldorf Apple Salad

April 27, 2018 by nadia.payne

Waldorf Apple Salad

Print Recipe

Prep Time 10

Total Time 10

Course Dessert, Kid Friendly, Side Dish, Snack

Servings 6

Ingredients

2 medium apples
1/2 cup chopped celery
1 tbsp orange juice
1/2 cup raisins
1/4 cup low-fat vanilla yogurt
1/4 cup chopped pecans - optional

Directions

Wash your hands and clean your preparation area.
Wash apples and celery. Core and chop the apples. Chop celery.
Place the apples in a large bowl with the orange juice and mix well.
Add remaining ingredients to the apples and toss gently.
Cover and refrigerate for at least 2 hours.

Nutrition Facts

Serv. size: ½ cup, Amount per serving: Calories 120, Total Fat 3.5g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 15g (1% DV), Total Carb. 21g (8% DV), Fiber 3g (11% DV), Total Sugars 16g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium 28mg (2% DV), Iron (6% DV), Potas. 227mg (4% DV)

Keyword Dairy, English, Fruit, Protein, Vegetables

Sweet Potato Mini Muffins

April 27, 2018 by nadia.payne

Sweet Potato Mini Muffins

Print Recipe

Prep Time 15

Cook Time 10

Total Time 25

Course Dessert, Kid Friendly, Main Dish, Snack

Servings 12

Ingredients

4 tbsp margarine
1/2 cup sugar
2/3 cup cooked mashed sweet potatoes
1 egg
3/4 cup flour
2 tsp baking powder
1/2 tsp salt
1/4 tsp cinnamon
1/4 tsp nutmeg
1/2 cup skim milk
1/4 cup chopped pecans
1/4 cup chopped raisins

Directions

Wash your hands and clean your cooking area.
Pre-heat your oven to 400°F.
In medium mixing bowl, cream margarine and sugar.
Add sweet potatoes and egg; mix well.
In the large bowl, stir flour with baking powder, salt, and spices.
Add milk and the potato mixture to the large bowl with the dry ingredients; mix well.
Fold in nuts and raisins.
Spoon into greased 1 ½ inch mini muffin tins, filling each 2/3 full.
Bake at 400°F for 10 minutes or until golden brown.
Let cool for about 5 minutes before serving.

Nutrition Facts

Serv. size: 3 mini muffins (60g), Amount per serving: Calories 150, Total Fat 6g (8% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 210g (9% DV), Total Carb. 22g (8% DV), Fiber 1g (4% DV), Total Sugars 12g (Incl. 8g Added Sugars, 16% DV), Protein 2g, Vit. D (0% DV), Calcium 41mg (4% DV), Iron 1mg (6% DV), Potas. 108mg (2% DV)

Keyword Dairy, English, Fruit, Grains, Protein, Vegetables