Tuesday Tastes

Every Tuesday, Health Initiatives is cooking up a new healthy recipe for you to try. Check them out below!

December 11th - Busy Day Breakfast Begal

bagel sandwich being cut in half

December 11th is National Have a Bagel Day! Celebrate with this quick and filling recipe to keep you fueled for finals. 

Ingredients: 

1 whole grain bagel

1 or 2 eggs

2 cups spinach, loosely packed

10 grape tomatoes, sliced in half

2 tablespoons parmesan or romano cheese

Directions: 

Step 1: Scramble eggs in a small bowl.

​Step 2: In a microwave safe bowl or mug, ass spinach, tomatoes, and cheese. Add scrambled egg.

Step 3: Microwave on high for 1.5 to 2 minutes.

Step 4: Toast bagel (optional)

Step 5: Top toasted bagel with cooked eggs and veggies & enjoy!

Tip:

  • The scrambled eggs can easily be made on the stovetop as well.
  • Change the recipe up by adding or changing the vegtables. 

December 4th - Easy No Bake Cookies

no bake cookies in a bowl

Baking can be a fun stress reliever- enjoy cookies on a study break with friends – No time to bake? No problem.

Ingredients: 

1 cup oats

1/2 cup nut butter

1/4 cup maple syrup

1/2 cup raisins

Directions: 

Step 1: Combine oats, nut butter, maple syrup, and raisins in a small bol. Mix to combine.

​Step 2: Shape into tablespoon-sized cookies.

Step 3: Place in plastic bag and freeze.

Step 4: Cookies will be ready to enjoy out of the freezer in as soon as 20 minutes!

Tips:

  • Add chocolate chips or other dried fruits instead of raisins for a different flavor.
  • Store cookies in freezer or refrigerator.

November 27th - DIY Peanut Butter

peanut butter being spread on bread

November is National Peanut Butter Lovers’ Month! Now is your chance to make your own peanut butter with the recipe below. 

Ingredients: 

1 cup dry roasted peanuts

3-4 dates

Salt to taste

Directions: 

Step 1: Combine peanuts, dates, and a pinch of sale in a blender or food processor.

​Step 2: Blend/pulse until desired consistency, add water if needed!

Step 3: Enjoy with fruit, veggies, crackers, or even a bagel. 

Note: Store your peanut butter in the refrigerator.

November 20th - Holiday Roasted Veggies

Add a colorful and delicious side to your holiday meals with this quick and easy recipe.

Ingredients: 

1 small butternut squash (about 1.5 lbs), peeled, seeded, and cut into 1-inch pieces

1 medium sweet potato, cut into 1-inch pieces

2 tablespoons olive oil

Salt & Pepper to taste

5 oz spinach or baby kale

Directions: 

Step 1: Preheat over to 400 degrees F.

​Step 2: ​Toss squash and sweet potatoes with oil, salt, and pepper. Place on a baking sheet and roast for 25 minutes.

Step 3: In a large mixing bowl, add spinach or kale and top with roasted veggies. Stir to combine

Step 4: Top with nuts and dried fruit if desired and enjoy!

November 13th - Pomegranate Oatmeal

pomegranate oatmeal overhead

Pomegranate is a great fall flavor to try. See below how you can use this great seasonal flavor to spice up your breakfast.

Ingredients: 

1 cup old fashioned oats

2 cups non-dairy milk

Kernels from 1/2 of a pomegranate

1/2 cup frozen berries

1 tablespoon chia seeds

1 teaspoon cinnamon

1/4 teaspoon nutmeg

1/4 teaspoon ground cloves

1/2 teaspoon ground ginger

1/4 cup pecans

Directions: 

Step 1: Cook oats on stovetop or in microwave.

  • Stovetop: Bring milk to a boil in small pot and add oats. Cooks for 5 minutes on medium heat, stirring occasionally. When thickened, removed from heat, stir and let stand for 1 minute.
  • Microwave: Combine oats and milk in medium microwave safe bowl. Microwave on high for 2.5 to 3 minutes or until thickened. Stir once removed from microwave and let stand for 1 minute.

​Step 2: ​Top cooked oatmeal with pomegranate kernels, frozen berries, chia seeds, cinnamon, nutmeg, cloves, ginger, and pecans.

Step 3: Stir & enjoy!

Tips:

  • Removing pomegranate kernels: Roll pomegranate to loosen seeds, and then cut in half. Over a large bowl with inside of pomegranate facing down use of wooden spoon to knock the kernels into the bowl. 
  • Spices: If you don’t have all the spices in this recipe you can use pumpkin pie spice or just the cinnamon to keep it simple. 

November 6th - Pecan Quesadilla

quesadilla on a plate

November is National Georgia Pecan month! Let’s try to use our Georgia Pecans in a fun new way. 

Ingredients: 

1 large, whole grain tortilla 

oz cheese (brie, Havarti or white cheddar)

¼ cup Georgia Pecans, toasted 

½ cup arugula 

1 apple or pear, sliced   

 

Directions: 

Step 1: Sprinkle entire tortilla with cheese.

Step 2: On one half of tortilla add pecans, arugula, and apple (or pear).

Step 3: Fold tortilla in half.  

Step 4: In non-stick pan over medium heat, cook until cheese begins to melt and tortilla browns on one side (about 2 minutes)

Step 5: Flip and finish on opposite side (2 more minutes). 

Step 6: Enjoy!

 

Tip: If you have extra ingredients, you could make a salad so have as well!

October 30th - Caramel Yogurt Dip with Apples

Yogurt dip with fruit slices

 

Enjoy a Happy & Healthy Halloween with this quick and easy recipe! It’s a great option to share with friends and enjoy throughout the fall apple harvest season as a snack!

Ingredients: 

1 cup plain Greek yogurt

2 dates, pitted

1 tablespoon maple syrup

1 teaspoon vanilla extract

1/2 tablespoon cinnamon

Apple, sliced

Directions: 

Step 1: Combine yogurt, pitted dates, maple syrup, vanilla, and cinnamon in a food processor or blender.

​Step 2: ​Blend until smooth.

Step 3: Slice an apple and enjoy!

Tip: Top yogurt dip with toasted nuts or granola for an added flavorful crunch.

October 23rd - Poppin' Trail Mix

 

October is National Popcorn Poppin' Month! Enjoy this simple popcorn trail mix recipe filled with nuts, seeds, and dried fruits.

Ingredients: 

2 cups popped popcorn (1 tablespoon unpopped kernels)

1/4 cup nuts (almonds, walnuts, cashews, or pistachios)

2 tablespoons pumpkin seeds

1/4 cup dried fruit (raisins, craisins, dried apples, or dried cherries)

1 tablespoon dark chocolate chips

Directions: 

Step 1: Pop popcorn in microwave or on stove top per directions. *

​Step 2: ​Combine popcorn with your choice of nuts and dried fruits, pumpkin seeds and chocolate chips for a perfect on-the-go snack!

*A quick and easy way to pop popcorn is in a brown paper bag in the microwave. Add kernels to a brown paper bag, folding over the edge a few times to seal. Microwave for 1-2 minutes or until popping slows to 4-5 seconds apart.

October 16th - Re-purpose your Veggies Stock

frozen veggie scraps in pot

October 16th is World Food Day. A great way to reduce food waste in your own kitchen is to make your own veggie broth or stock using vegetable scraps.

Ingredients: 

1 gallon Ziploc bag or about 4 cups, frozen vegetable and herb scraps

Water to cover scraps

1 tablespoon whole peppercorns

Directions: 

Step 1: Collect veggie scraps like onion, carrot, celery, potato, herbs, garlic, pepper skins, stems and stalks in a freezer bag.*

​Step 2: ​Add collected veggie scraps to a large pot. Add enough water to cover scraps and up to 1 tablespoon of whole peppercorns for flavor.

Step 3: Simmer for at least 30 minutes.+

Step 4: Place a strainer into a large bowl to separate liquid from veggie scraps. 

Veggie stock can be stored refrigerated for 3 to 4 days or frozen for up to 3 months. Use it as a flavorful base for soups, sauces, gravies, or in pasta/rice dishes.

*You can store your vegetable scraps in your freezer for up to 6 months.
+The longer your simmer, the stronger the flavor.

October 9th - Pumpkin Hummus

person dipping a cracker into pumpkin hummus

Enjoy a Healthy Harvest by embracing all of the fruits and veggies of the season – apples, pumpkin, sweet potato, winter squash varieties, and more.

Ingredients: 

3/4 cup pumpkin, canned

15 oz can chickpeas, drained and rinsed

2 tablespoons tahini

2 tablespoons lemon juice

1-2 cloves garlic

1 teaspoon cumin

1-2 tablespoons olive oil

Water as needed

Salt to taste

Directions : 

Step 1: Combine pumpkin, chickpeas, tahini, lemon juice, cumin, and olive oil in food processor or blender.

​Step 2: ​Season to taste with salt.

Step 3: Blend until smooth. Add water 1 tablespoon  at a time as needed to achieve desired consistency.

Step 4: Enjoy with vegetables, fruit, whole grain crackers, or pita!

October 2nd - Go to Grain Bowl

We celebrated World Vegetarian Day on October 1st with this hearty, meatless meal. 

Ingredients: 

½ cup cooked brown rice  (1 cup of uncooked rice will make 2 cups cooked) 

½ sweet potato, cubed and roasted  

½ avocado, sliced  

½ cup black beans, drained and rinsed  

2-3 Tablespoons Salsa 

2-3Tablespoons shredded cheese  

Directions : 

Step 1: Prepare brown rice (this can be done ahead of time): 

  1. Bring 2 cups of water to a boil, add 1 cup rice.
  2. Return to a boil, lower heat and cover.
  3. Simmer (small bubbles) for 40 minutes.
  4. Stir to fluff. Let stand removed from heat for 5 minutes.

​Step 2: ​Roast sweet potato, (this can be done ahead of time):

  1. Cut sweet potato into cubes
  2. Toss with oil, salt and pepper.
  3. Cook at 400° F for 25 - 30 mintues.

Step 3: Build your Bowl:

  1. Start with brown rice as your base
  2. Add sweet potatoes, avocado, black beans and salsa.
  3. Finish with shredded cheese if desired
Our top tips: 
  • Use rice cooker or pressure cooker to decrease cooking time.
  • Prepare a few sweet potatoes at one time to incorporate in meals throughout the week.