Expanded Food and Nutrition Education Program
Expanded Food and Nutrition Education ProgramEducating families since 1969

Roasted Cauliflower Potato Mash

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Roasted Cauliflower Potato Mash

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Course Holidays, Side Dish

Ingredients
  

Ingredients for Mash

  • 1 head cauliflower
  • 4 red potatoes
  • 1 tbsp butter unsalted
  • 1/3 cup 1% butter
  • 2 cloves garlic or 1 tbsp minced garlic
  • 1/2 onion

Ingredients for Seasoning

  • 1 tbsp parsley
  • 1 tbsp chives
  • 1 tsp dill weed
  • 1/2 tsp ground pepper

Instructions
 

  • Preheat oven to 400 degree F. Cut cauliflower into medium florets, dice potatoes and onion.
  • Place veggies on a large sheet pan.
  • Sprinkle minced garlic and olive oil over all. Mix until everything is combined.
  • Bake for 40 minutes. Vegetables should be fork tender and slightly brown.
  • Allow vegetables to cool slightly.
  • Add to blender or food processor. Add butter, buttermilk and seasoning.
  • Blend until it is the desired texture.
  • Serve and enjoy.

Notes

Nutrition Facts Servings: 8, Serv. size: 1 serving (225g), Amount per serving: Calories 120, Total Fat 2g (3% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 70g (3% DV), Total Carb. 24g (9% DV), Fiber 4g (14% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D 0mcg(0% DV), Calcium 53mg (4% DV), Iron 1mg (6% DV), Potas. 836mg (20% DV)

Not Your Grandma’s Green Bean Casserole

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Not Your Grandma's Green Bean Casserole

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Course Holidays, Side Dish
Servings 14

Ingredients
  

For the topping

  • 2 lbs grean beans cut in half, trimmed & washed
  • 1 tbsp olive oil
  • 1 cup onions finely diced
  • 1/2 cup breadcrumbs seasoned
  • 1 tbsp Parmesan cheese grated
  • 1/2 tsp thyme dried (or 1 tsp fresh)

For the green beans

  • 1 tbsp olive oil
  • 1/3 cup onions minced
  • 16 oz mushrooms sliced
  • 1/4 cup flour
  • 1 cup reduced sodium chicken stock
  • 1 cup skim milk
  • 1/4 cup Parmesan cheese grated

Instructions
 

  • Boil a large pot of water, when boiling add green beans and blanch for 2 minutes (or 6-8 minutes if you like them softer). Drain in a colander and rinse under cold water to stop them from cooking.
  • Meanwhile make the topping, heat a medium-sized skillet over medium heat. Add the onions and saute about 3-5 minutes, stirring occasionally until golden brown.
  • Reduce heat to medium-low, add breadcrumbs, grated cheese and thyme; saute until golden brown, about 5-6 minutes, stirring frequently, careful not to burn.
  • Preheat the oven to 375 degree F. Lightly spray a 13 x 9 inch baking dish.
  • Heat oil in a large saute pan over medium-high heat. Add onions and saute 1 to 2 minutes. Add mushrooms, season with salt and pepper and saute 6-8 minutes, stirring occasionally.
  • Sprinkle flour over the mushroom, stir constantly for about a minute, then slowly add chicken stock, then milk.
  • Bring to a low boil, and cook stirring occasionally until thickened, about 3 minutes. Stir in Parmesan cheese.
  • Add blanched green beans and mix well, season with salt and pepper as needed; pour into prepared baking dish.
  • Top with toasted bread crumbs and bake about 30 minutes.
  • Serve and enjoy!

Notes

Nutrition Facts Servings: 14, Serv. size: 1 serving (157g), Amount per serving: Calories 90, Total Fat 3.5g (4% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 105g (5% DV), Total Carb. 13g (5% DV), Fiber 3g (11% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D 0mcg(0% DV), Calcium 73mg (6% DV), Iron 1mg (6% DV), Potas. 300mg (6% DV)

The Perfect Slice

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It’s that time of year again! Holiday meals and DESSERTS!!!  These tasty treats are always around and hard to avoid.  Remember, moderation is key! 

Let’s talk pie.  Apple pie is a classic holiday dessert. It’s thought to be “healthier” because it contains fruit and “an apple a day keeps the doctor away!” 

Is Apple Pie Healthy? 

Apples are good sources of vitamin C and potassium. Vitamin C produces collagen, keeps gums healthy, and helps heal cuts and wounds. Potassium helps maintain a normal blood pressure and is important for nerve and muscle function. Apples also provide fiber, which is important for the digestive system. 

But not all apple pies are created equal! 

Nutrition Face-Off

Let’s look at the facts.  

The homemade pie has fewer calories, total fat, saturated fat, sodium, and added sugars compared to a similar slice of a store-bought pie.  You never know how much added sugar or additional ingredients are in pre-made pies. By making the pie at home, you are in control!  

This holiday season make your own Guiltless Apple Pie! 

Keep it Safe

According to USDA, fruit pies are food-safe at room temperature for up to two days and can be refrigerated for 2 additional days. They can be stored in the freezer up to four months. 

Homemade vs. Store Bought Cranberry Sauce

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Did you know that cranberries boast healthy levels of vitamin C, fiber, manganese, and vitamin K, a package of nutrients rarely found in a single food! 

Buying cranberry sauce at the grocery store can come with extra unnecessary ingredients, such as high fructose corn syrup. High fructose corn syrup is linked to a variety of health problems, including weight gain and type 2 diabetes.

Nutritional Facts Face-Off

We can see there is a significant difference in the nutrition facts between the two sauces. The homemade cranberry sauce has nearly half the calories, carbohydrates, and sugars compared to the store brand. It also has more fiber as well as potassium!

Thankfully, buying cranberry sauce at the store is not the only option. We have the perfect Simple Cranberry Sauce recipe to make for the upcoming holidays!

This simple cranberry recipe is perfect to involve children in the prepping process. Younger children can help with rinsing the fruit and removing any bad looking cranberries. Older children can measure out the wet ingredients. Not only does this recipe allow your family to help in the process, but it is also time-efficient too – only taking 20 minutes from prep to finish! You can make this before Thanksgiving and store it in a sealed container in the fridge. One less dish to worry about!

Keep it Food Safe

This sauce will also likely provide leftovers, just like most Thanksgiving meals. Remember to always store leftover food in the refrigerator within 2 hours of cooking. 

Leftover Ideas

Leftover cranberry sauce does not need to be limited to Thanksgiving leftovers – enjoy it in a bowl of oatmeal, smoothies, or on a toasted bagel!

Simple Cranberry Sauce

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Simple Cranberry Sauce

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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Side Dish
Servings 16 servings

Ingredients
  

  • 12 oz fresh or frozen cranberries
  • 2 pears peeled, cubed small
  • 1/4 cup honey
  • 1/2 cup water
  • 1/4 cup 100% orange juice
  • 1/2 tsp ground cinnamon
  • 1/2 tsp orange zest use 1 medium orange

Instructions
 

  • Wash your hands and clean your cooking area.
  • Rinse cranberries and discard any bad ones.
  • Rinse pears, peel and cut into small cubes.
  • In a medium saucepan combine cranberries, pears, water, and honey. Bring the mixture to a boil over medium-high heat, then reduce heat to medium-low and cook, stirring occasionally, until cranberries burst and the mixture has thickened to your liking, about 5 to 10 minutes.
  • Remove the pot from heat and stir in orange juice, cinnamon, and orange zest.
  • The sauce will continue to thicken as it cools. Store in refrigerator.
  • Enjoy!