Recipes for the Northcoast Region.

Sweet potatoes are not just for Thanksgiving. Welcome your kids home from school with this tasty, nutritious snack or have it as a side dish with dinner. Sweet potatoes are an excellent source of beta carotene, the precursor to Vitamin A, which is important in helping your body fight off illness. Stay healthy during the winter with nutritious sweet potatoes. For more information, visit the Harvest of the Month website.

Sweet Potato Fries

A delightful surprise for kids who love fries!

Ingredients:

nonstick cooking spray

1 large sweet potato, peeled

¼ cup egg substitute

1 teaspoon nutmeg

Preparation:

1. Place an oven rack in the middle of the oven. Preheat oven to 425°F.

2. Spray a baking sheet with nonstick cooking spray and set aside.

3. Slice the sweet potato into ½-inch thick fries and place in a medium bowl.

4. Pour egg substitute over the sweet potato fries and sprinkle nutmeg on top; toss until well coated.

5. Place the sweet potato fries on the baking sheet so that they do not touch.

6. Bake until the edges of the potatoes start to turn crispy and brown, about 25 minutes.

7. Remove fries from the oven and serve while hot.

Makes 2 servings. ½ potato per serving.

Prep time: 10 minutes Cook time: 25 minutes

Nutrition information per serving: Calories 109, Carbohydrate 20 g, Dietary Fiber 3 g, Protein 5 g, Total Fat 1 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 90 mg

From the Soulful Recipes Cookbook, Network for a Healthy California. http://www.cachampionsforchange.net/en/Snack-Recipes.php

November Recipe of the Month

Spicy Apple-Filled Squash

Cinnamon and cloves spice up traditional acorn squash wedges.

Makes 4 servings. 1 wedge per serving.

Prep time: 10 minutes Cook time: 60 minutes

Ingredients

1 large acorn squash (about 1 pound)

1 cup water

2 teaspoons butter

1 large apple, cored, peeled, and chopped

1 tablespoon brown sugar

¼ teaspoon ground cinnamon

1⁄8 teaspoon ground cloves

1⁄8 teaspoon nutmeg

Preparation

1. Preheat oven to 400°F.

2. Cut squash into halves and scoop out the seeds. Place squash, cut side down, in 13x9-inch baking dish.

3. Add water and bake 35 to 45 minutes or until fork-tender.

4. While the squash is baking, cook the rest of the ingredients in a medium saucepan over medium heat for about 8 minutes or until apple is crisp-tender.

5. Cut each piece of squash in half and divide the apple mixture equally among squash wedges. Return squash to oven; bake 10 minutes more or until heated through and serve while hot.

Nutrition information per serving: Calories 99, Carbohydrate 21 g, Dietary Fiber 4 g, Protein 1 g, Total Fat 2 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 5 mg, Sodium 18 mg

Recipe can be found in the Every Day Healthy Meals cookbook by the Network for a Healthy California. Cookbook is on-line at http://www.cachampionsforchange.net/en/docs/Everyday-Healthy-Meals-Cookbook.pdf.

October Recipe of the Month

After a long day at school, kids would love this sweet, nutritious treat. Also, a good choice for breakfast on the go. Pears and apples are in season and ready to be eaten. Try using other fruits that are locally grown and being picked now. This will save money and support your local farmers. To find out more about pears, apples, and other fruits and veggies that are in season, visit Harvet of the Month. Enjoy!

Pocket Fruit Pies

Serving Size: 1 pie

Yield: 4 servings

Ingredients:

4 (8 inch) flour tortillas

2 medium peaches, pears, or apples

1/4 teaspoon ground cinnamon

2 Tablespoons brown sugar

1/8 teaspoon ground nutmeg

2 Tablespoons milk

sugar (optional)

Instructions:

1. Warm tortillas in microwave or oven to make them easier to handle.

2. Peel and chop fruit into pieces.

3. Place 1/4 of the fruit on half of each tortilla.

4. In a small bowl, stir together brown sugar, cinnamon and nutmeg. Sprinkle over fruit.

5. Roll up the tortillas, starting at the end with the fruit.

6. Place on an un-greased baking sheet and make small slashes to allow steam to escape. Brush wtih milk and sprinkle with additional sugar, if desired.

7. Back at 350 degree in oven for 8-12 minutes or until lightly brown.

8. Serve warm or cool.

Note: This easy snack helps work fruit into a daily diet. Tortillas, with a variety of toppings, make great snack builders.

Safety Tip: Allow pie to cool slightly before tasting - the steam and sugar can burn.

Cost:

Per Recipe: $ 1.41

Per Serving: $ 0.35

Nutritional Information per serving: Calories 210, Carbohydrate 40 g, Dietary Fiber 3 g, Protein 4 g, Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 320 mg

Source:

Adapted from:

Mission Nutrition: Cooking for Better Health and Kids a Cookin'

Kansas State University Cooperative Extension

Recipe on the SNAP-Ed website at http://recipefinder.nal.usda.gov/index.php?mode=display&rec_id=134

September Recipe of the Month

For a tasty, seasonal treat to put in your kids’ lunch boxes, try making Honey Gingered Fruit Salad. Experiment with using other fruits that are being harvested this fall. Check out the Harvest of the Month site for more information on seasonal fruits and veggies.

Honey Gingered Fruit Salad

Dress up your fruit salad with a sprinkling of chopped almonds for a sweet and crunchy treat.

Ingredients:

1 large mango, peeled and cut into chunks

1 cup fresh blueberries

1 small banana, peeled and sliced

1 cup strawberries

1 cup seedless green grapes

1 cup nectarines, sliced

1 cup kiwifruit, peeled and sliced

Honey Ginger Sauce:

1⁄3 cup 100% orange juice

2 tablespoons lemon juice

1 tablespoon honey*

1⁄8 teaspoon ground nutmeg

1⁄8 teaspoon ground ginger

Preparation:

1. In a large bowl, combine fruit.

2. In a small bowl, mix all honey ginger sauce ingredients until

well blended.

3. Pour honey ginger sauce over fruit and toss together.

4. Refrigerate for at least 20 minutes and serve chilled.

Makes 6 servings. 1 cup per serving.

Prep time: 10 minutes Marinate: 20 minutes

Nutrition information per serving: Calories 124, Carbohydrate 32 g, Dietary Fiber 4 g, Protein 2 g, Total Fat 1 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 4 mg

* Do not give honey to children under the age of one.

Recipe from Soulful Recipes http://www.cdph.ca.gov/programs/cpns/Documents/Network-AACookbook-2008.pdf

June Recipe of the Month

Make healthy, delicious breakfast for dad on Father’s Day. Choose any of your dad’s favorite fruits to make these pancakes even more special. Check out Harvest of the Month to learn more about fruits that are in season. Enjoy!

Banana Berry Pancakes

Makes 4 servings. 2 pancakes per serving.

Prep time: 10 minutes Cook time: 10 minutes

• • • • • • • • • • • • • • • • • • • • • •

Ingredients

1 large banana, peeled

and sliced

1 cup complete pancake mix

½ cup water

nonstick cooking spray

Preparation

1. Place bananas in a medium bowl and mash with a fork.

2. Add pancake mix and water; stir until blended.

3. Spray a large skillet with nonstick cooking spray and heat over medium heat.

4. Pour ¼ cup batter for each pancake into hot skillet. Cook pancakes for about 2 minutes per side until fully cooked.

Topping

1. To make the topping, spray a pan with nonstick cooking spray and heat over medium heat.

2. Cook berries and orange juice for 3 minutes or until the berries are soft.

3. Spoon topping over pancakes and serve.

Nutrition information per serving: Calories 109, Carbohydrate 24 g,

Dietary Fiber 2 g, Protein 2 g, Total Fat 1 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 3 mg, Sodium 182 mg

Recipe from California Champions for Change at www.cachampionsforchange.net .

May Recipe of the Month

Celebrate Cinco de Mayo with this tasty, nutritious veggie wrap. Avocados are in season and you can learn more about them at www.harvestofthemonth.com. As May is National Asparagus Month, try putting a few spears in this great wrap. Also, May is National Bike Month, so don’t drive to the store to get the ingredients, take your bike!

Veggie Bean Wrap

Makes 4 servings. 1 wrap per serving.

Prep time: 15 minutes

Cook time: 10 minutes

Nutrition information per serving:

Calories 451, Carbohydrate 82 g, Dietary Fiber 22 g, Protein 16 g, Total Fat 10 g,

Saturated Fat 2 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 302 mg

Ingredients

2 green or red bell peppers, seeded and chopped

1 onion, peeled and sliced

1 (15-ounce) can low-sodium black beans, drained and rinsed

2 mangos, chopped

juice of 1 lime

½ cup chopped fresh cilantro

1 avocado, peeled and diced

4 (10-inch) fat free flour tortillas

Preparation

1. In a nonstick pan, saute bell peppers and onion for 5 minutes over medium heat. Add beans and stir well. Reduce heat to low and simmer about 5 minutes.

2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve mixture for topping.

3. Fill warmed tortillas with . bean mixture and . mango mixture.

4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture. Serve.

April Recipe of the Month

April is National Garden Month! Celebrate National Garden Month by planting and cultivating your own garden and making this delicious, nutrition stir fry. Asparagus, carrots, and peas are highlighted in Harvest of the Month for Spring. Be sure to learn more about these tasty vegetables atwww.harvestofthemonth.com.

Spring Vegetable Saute Serving Size: 1/4 of recipe Yield: 4 servings
Ingredients: 1 teaspoon olive oil 1/2 cup sliced sweet onion 1 finely chopped garlic clove 3-4 tiny quartered new potatoes 3/4 cup sliced carrots 3/4 cup asparagus pieces 3/4 cup sugar snap peas, or green beans 1/2 cup quartered radishes 1/4 teaspoon salt 1/4 teaspoon black pepper 1/2 teaspoon dried dill
Instructions: 1. Heat the oil in a skillet. Cook the onion 2 minutes, add the garlic and cook another minute 2. Stir in the potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about 4 minutes. 3. If the vegetables start to brown, add a Tablespoon or 2 of water. 4. Now add the asparagus, peas, radishes, salt, pepper, and dill. Cook, stirring often, until just tender - about 4 minutes more. 5. Serve immediately.
Nutritional Information: Nutritional Table Cost: Per Recipe: $ 2.00 Per Serving: $ 0.50
Source: Adapted from: 5-A-Day Web site www.5aday.gov National Cancer Institute (NCI)

Recipe at http://recipefinder.nal.usda.gov/index.php?mode=display&rec_id=52

February Recipe of the Month

Take care of the ones you love on Valentine’s Day by preparing this healthy, seasonal casserole. Most people associate chocolate with Valentine’s Day but also vanilla and ginger are two flavors that are connected with Valentine’s Day. This wonderful casserole will put a smile on everyone’s face as it tastes great and is healthy for you.

Sweet Potatoes are one of the seasonal, locally grown vegetables featured at Harvest of the Month. Find out lots of great nutritional information, fun facts, and additional recipes in their winter newsletter. Also, find some produce quick tips on the Champions for Change website.

Remember, February is National Canned Food Month. For a new twist on the recipe, try substituting canned sweet potatoes for fresh ones. To find out more about how healthy and economical canned food is, visit Mealtime.org.

Sweet Potato Casserole

Serving Size: 1/10 of recipe

Yield: 10 servings

Ingredients:

1 pound sweet potatoes (about 4 medium ones)*

3 egg whites

1/2 cup sugar

12 ounces evaporated milk, nonfat

1 Tablespoon vanilla extract

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon ginger

Instructions:

1. Rinse sweet potatoes in cold running water and pierce with a fork.

2. Microwave sweet potatoes on full power until tender, about 15 minutes. Turn them half way during baking.

3. Preheat oven to 400 degrees. Remove skin from sweet potatoes and mash with hand beaters or food processor. Add the rest of the ingredients and mix until smooth.

4. Pour mixture in an 8 inch square baking pan. Bake until casserole is firm in the center, about 40 minutes.

5. Remove pan from oven. Allow to stand for 5 minutes then cut into 10 squares.

6. Serve hot. Refrigerate leftovers.

*Note: You may want to experiment with using canned sweet potatoes.

Nutrition Facts:

Cost:

Per Recipe: $ 2.28

Per Serving: $ 0.23

Source:

Adapted from:

Cooking Demo II, p.167

Food and Health Communications, Inc.

http://recipefinder.nal.usda.gov/index.php?mode=display&rec_id=135

January Recipe of the Month

January 26, 2009 is the beginning of the Year of the Ox, 4707. To celebrate Chinese New Year, try making this healthy, delicious Chinese-inspired salad.

Broccoli and Cabbage are two of the seasonal, locally grown vegetables featured at Harvest of the Month. Find out lots of great nutritional information, fun facts, and additional recipes in their winter newsletter.

Zesty Asian Chicken Salad

A colorful salad packed with a variety of healthy foods.

Makes 4 servings. 1 cup per serving.

Nutrition information per serving: Calories 184, Carbohydrate 13 g,

Dietary Fiber 4 g, Protein 22 g, Total Fat 5 g, Saturated Fat 1 g,

Trans Fat 0 g, Cholesterol 55 mg, Sodium 456 mg

Prep time: 20 minutes

Ingredients

3 boneless, skinless chicken

breasts, cooked and

chilled

3 green onions, sliced

1. cups small broccoli florets

2 medium carrots, peeled

and cut into strips

1 red bell pepper, cut into

strips

2 cups shredded cabbage

. cup fat free Asian or

sesame salad dressing

. cup 100% orange juice

. cup chopped fresh cilantro

Preparation

1. Cut chicken breasts into small strips and place in a

medium bowl with onions, broccoli, carrots, bell peppers,

and cabbage.

2. In a small bowl, stir together dressing and juice. Pour over

salad and toss well to coat. Stir in cilantro. Serve at room

temperature.

Published in Everyday Healthy Meals http://www.cachampionsforchange.net/en/docs/Everyday-Healthy-Meals-Cookbook.pdf