Quick, Tasty, Healthy, 5-Ingredient Recipes

Quick, Tasty, Healthy,

5-Ingredient Recipes

Presented by

Alice Henneman, MS, RDN

Extension Educator

University of Nebraska?Lincoln Extension inn Lancaster County 444 Cherrycreek Road, Suite A, Lincoln, NE 68528

ahenneman1@unl.edu

402-441-7180

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Table of Contents

RECIPE . . . . . . . . . . . . . . . . . . . . . . . . . . PAGE Spicy Pumpkin Shake . . . . . . . . . . . . . . . . . . . 1 Sumptuous Smoothies . . . . . . . . . . . . . . . . . . 2 Banana Kale Smoothie . . . . . . . . . . . . . . . . . . 3 Frozen Fruit Smoothie . . . . . . . . . . . . . . . . . . . 4 Have It Your Way Parfait . . . . . . . . . . . . . . . . . 5 Microwave Scrambled Eggs . . . . . . . . . . . . . . 6 Microwave Mexican Omelet . . . . . . . . . . . . . . 7 Tomato Florentine Strata . . . . . . . . . . . . . . . . . 8 5-Ingredient Waldorf Salad . . . . . . . . . . . . . . . 9 Simple Coleslaw . . . . . . . . . . . . . . . . . . . . . . 10 Quick Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Corn Potato Chowder . . . . . . . . . . . . . . . . . . 12 Turkey Salsa Soup . . . . . . . . . . . . . . . . . . . . 13 BBQ Chicken Pizza . . . . . . . . . . . . . . . . . . . . 14 Cheese Sandwiches . . . . . . . . . . . . . . . . . . . 15

RECIPE . . . . . . . . . . . . . . . . . . . . . . . . . . PAGE Orange & Sweet Potato Pork Chops . . . . . . . 16 Tuna Melt Sandwich . . . . . . . . . . . . . . . . . . . 17 1-Dish Rosemary Chicken & White Beans . . 18 Crushed Red Potatoes . . . . . . . . . . . . . . . . . 19 Microwave Baked Potato . . . . . . . . . . . . . . . . 20 Garlic Cucumber Dip . . . . . . . . . . . . . . . . . . . 21 Confetti Bean Salsa . . . . . . . . . . . . . . . . . . . . 22 Trail Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Pumpkin Ice Cream Pie . . . . . . . . . . . . . . . . . 24 Reducing the Size of Recipes . . . . . . . . . . . . 25 Basic Foods for Fridge, Freezer & Cupboard . 26 Fresh Herbs: A Picture of Healthy Eating . . . 27 Freezing Sweet or Bell and Hot Peppers . . . 30 Freezing Onions . . . . . . . . . . . . . . . . . . . . . . 31 Safe Minimum Internal Temperature Chart . . 32

Introduction

Hi! This is what my kitchen looks like when I'm testing recipes and taking pictures to show you what they REALLY look like.

All the recipes in this booklet are ones that both my husband and I truly enjoyed and would serve again. Only about half the recipes I tested made the cut of 24 recipes!

I'm really excited about the theme for the recipes in this booklet, "Quick, Tasty, Healthy Five-Ingredient Recipes." They go together fast and you usually have most of the ingredients already on hand.

I hope they help you eat "healthy in a hurry" and "hungry for healthy food."

Here are some of the guidelines I followed in selecting the recipes: ? Taste, taste, taste! ? Lower in sodium or tell you how to lower the sodium ? Economical ? Commonly used and available ingredients ?Water, salt and pepper aren't counted as ingredients. A few recipes have more than 5 ingredients. The extra ingredients, however, are easy to work with ... not lots of extra peeling, dicing, chopping, etc. ? Lower in sugar, fat and calories ? No fancy cooking equipment needed

Many of the recipes are versatile and can be prepared more than one way, plus include preparation tips.

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska?Lincoln cooperating with the Counties and the United States Department of Agriculture.

University of Nebraska?Lincoln Extension's educational programs abide with the nondiscrimination policies of the University of Nebraska?Lincoln and the United States Department of Agriculture.

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Secrets of Success When Cooking With 5 Ingredients

1. Use the best-tasting ingredients whenever possible. It's hard to hide a poor quality ingredient when there are only five of them. For example, freshly ground black pepper tastes much better than pre-ground.

2. Try to include at least one high intense flavor ingredient. Examples include: ? Mustard (consider Dijon) ? "Sharp" cheeses (you can use less because the flavor is more potent) ? Lemon juice or lemon zest ? Onions, garlic, celery ? Olives ? Capers ? Vinegar ? Nuts ? Pickle relish ? The many sauces and salad dressings listed under number 3

3. Use some pre-prepared foods that can take the place of several ingredients. Compare the labels on the various brands and varieties as the sodium level can vary significantly. Examples include: ? Salsa ? Sauces: spaghetti, pizza, marinara, enchilada ? Commercial salad dressings (flavorful, lower-fat varieties) ? Low-fat granola ? Pie dough, graham cracker crust, pizza dough

4. Consider seasoning blends. Examples include: ? Italian seasoning ? Salt-free blends ? sample in the smallest container-size the first time.

5. Keep on hand ingredients that can be used several ways. Some of my favorites are: ? Vanilla and plain Greek Yogurt ? Diced tomatoes (no-added-salt) ? Canned beans (no-added salt)

6. Refrigerate some mixed foods, like dips, at least an hour, to allow flavors to blend.

7. Roast meats and vegetables until "caramelized" or browned. This brings out the flavor.

8. Thickening a soup without making a white sauce: ?Remove some of the soup solids and liquid and puree in a blender. Cooking Light magazine (March 2003) warns when blending hot liquids to use caution because steam can increase the pressure inside the blender and blow the lid off. They advise filling the blender no more than half full and blending in batches, if necessary. And, while blending, hold a potholder or towel over the lid. ?Sprinkle on some instant mashed potato flakes at the end and stir. Add more until you get the consistency you want.

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Spicy Pumpkin Shake

Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County Web: E-mail: ahenneman1@unl.edu

This shake, in combination with a whole grain muffin, could serve as a light meal. Or, enjoy this spicy delight as a delicious treat at the end of a busy, active day. It's loaded with vitamin A and is a source of calcium ... so you're not drinking "empty calories." Use the following ingredients per one serving:

1/4 cup canned pumpkin (NOT canned pumpkin pie MIX) 1/3 cup nonfat milk 1 cup low-fat frozen vanilla yogurt 1/4 teaspoon pumpkin pie spice

Directions: Add all ingredients to a blender. Cover and blend on high until smooth. If desired, garnish with a dash of pumpkin pie spice.

Alice's Notes

1. Some additional uses for pumpkin pie spice include:

Use in pumpkin pie, of course Sprinkle on eggnog Add to oatmeal instead of cinnamon Sprinkle atop a dollop of whipped cream on pumpkin pie Substitute for cinnamon in French toast Add a dash to coffee Use instead of cinnamon when making cinnamon toast Sprinkle into mashed sweet potatoes and atop baked winter squash

2. One 15 oz. can of pumpkin has about 1-3/4 cups of canned pumpkin ... enough to make seven shakes. After you open the canned pumpkin, transfer any remaining pumpkin to another container, cover, and store in the refrigerator. Use within four days or freeze. Here are some ways to use the extra pumpkin:

Stir a few tablespoons into a bowl of oatmeal. Top with walnuts, raisins and cinnamon or pumpkin pie spice.

Mix into vanilla yogurt, a tablespoon at a time, until you get a taste you like. Add a touch of cinnamon or pumpkin pie spice for extra flavor.

Several sources suggest stirring a bit into chili. Add a tablespoon at a time, to taste. For uses that take more time, search the internet for "ways to use leftover canned pumpkin." You

may be surprised at what you find! Fill an ice-cube tray with 2 tablespoons of canned pumpkin in each cube. Pop out when frozen and

transfer to a freezer bag. Or, for easier removal, I find it works better to use one of those silicon mini muffin pans--set it on a flat, stable surface while the pumpkin is freezing.

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Sumptuous Smoothies

Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County Web: food.unl.edu E-mail: ahenneman1@unl.edu

Cool. Refreshing. Quick! Smoothies are great for a healthy snack, light meal, or split one for a dessert! Here are some tips for super sippers:

Use frozen fruit to help thicken beverages without diluting the flavor. To freeze fruit, such as fresh berries, wash the fruit thoroughly under running tap water, pat dry with clean paper towels and freeze in a single layer on a rimmed cookie sheet. Transfer to a freezer bag when frozen. Pour out as needed. NOTE: Use smaller pieces of fruit, such as berries or sliced pieces of larger fruits, or your blender may be unable to process them.

Whether using fresh or frozen fruit, use fruit at its peak of ripeness to capture the most natural sweetness for smoothies. Add around one teaspoon of sweetener (sugar or honey) or the equivalent in sweetening power of a no calorie sweetener if fruit is at less than peak ripeness.

Consume most smoothies immediately. They may change color if they stand for very long.

If you have a larger blender jar that is wider at the bottom, you may find it harder to blend single-serving smoothies. A blender jar forces food up against the blender walls and then redirected back on the blades and blended until the desired consistency. A blender that is wider at the bottom sends smaller volumes of food out toward the sides rather than up and then down toward the center and the blades.

As a variation, make smaller smoothies and serve them as a dessert "drink." As an extra goodie, pass a plate of small, luscious chocolates as an accompaniment.

Peach-Raspberry Smoothie (1 serving) Recipe courtesy of Centers for Disease Control and Prevention

1 cup unsweetened frozen raspberries 3/4 cup 100% orange juice (if you use frozen juice, remember to dilute it first ) 1/2 cup fruit-flavored, low-fat yogurt (try peach)

Blend all ingredients well in a blender, and drink!

Variations:

Frozen strawberries, blueberries, mixed berries, mango, or peaches Pineapple juice, orange-tangerine juice, and other 100 percent juice blends Different yogurt flavors

Alice's Notes: This recipe is extremely versatile and can serve as a master recipe for many flavors of smoothies. Quickly vary the type of juice by keeping on hand different types of 6 oz. (equals 3/4 cup) cans of fruit juice.

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Banana Kale Smoothie

Alice Henneman, MS, RD, Extension Educator UNL Extension in Lancaster County Web: food.unl.edu E-mail: ahenneman1@unl.edu

I didn't think I would like drinking a kale smoothie -- no matter how healthy it was -- until I came up with this recipe. It tastes refreshing and minty. The banana and vanilla yogurt add sweetness. The nutrients abound: calcium, potassium, vitamin A and vitamin C, to name a few.

Ingredients:

1/2 cup skim milk 1 cup nonfat vanilla Greek yogurt 1 large kale leaf, torn into pieces and without thick

pieces of the rib (about 1/2 cup) 1 ripe banana Approximately 4 to 6 cubes (smaller ice cubes work better)

Directions:

1. Add milk, then yogurt to blender. 2. Next, toss in the kale. 3. Break banana into chunks and add to mixture. 4. Place the ice cubes on top. NOTE: If you've never made a smoothie with ice in your blender, check your

instruction book or look for your manual online on the manufacturer's website to determine if there are specific guidelines for adding ice to your blender. Some blenders may not be strong enough to break down ice cubes. 5. Begin blending, starting out on a lower speed and then increasing speed. Puree until smooth. 6. Enjoy immediately.

Makes 1 very large or 2 medium smoothies.

Alice's tips:

1. Place liquids in a blender first. It makes it easier to start the blending process.

2. To facilitate the mixing process, start at a lower speed and work your way to a higher speed as the bigger pieces get broken up.

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Frozen Fruit Smoothie

Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County Web: E-mail: ahenneman1@unl.edu

A homemade smoothie makes a great breakfast-in-a-glass or a snack. By making your own smoothies, you can save money, plus control the amount of sugar and fat.

Prep time: 15 minutes Makes: 6 1/2-cup servings OR 3 1-cup servings OR

2 1-1/2 servings

Ingredients

1 banana, small, ripe 1 cup frozen fruit (strawberries, blueberries, etc.) 8 ounces yogurt, low-fat or fat-free, vanilla or fruited 3/4 cup milk, low-fat (1% or less)

Directions

1. Peel banana and cut into 1-inch chunks. Place the banana chunks into the blender. 2. Put the frozen fruit, yogurt and milk into the blender with the bananas. 3. Cover the blender, and blend on high speed for about 1 minute or until the mixture is smooth. 4. Pour smoothie into cups, and enjoy!

Alice's Notes

1. This recipe is a tasty way of using up ripe bananas. Store bananas at room temperature. After they are ripe, you can store them in the refrigerator to extend their life a few more days. Through the outside of a refrigerated banana will turn brown, the fruit will maintain its color and still taste good.

2. Use smaller pieces of frozen fruit, such as berries or sliced pieces of larger fruits, or your blender may be unable to process them.

Source: Adapted slightly from a recipe by New York CACFP and found at whatscooking

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Have It Your Way Parfait

Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County Web: E-mail: ahenneman1@unl.edu

You're tired, there's no one else to fix dinner for tonight and all you feel like doing is pouring a bowl of cereal.

But, wait! Take an extra 5 minutes and prepare this luscious parfait, full of foods from 3 of the 5 food groups

No need to get out your recipe book. Forget about the measuring cups and spoons. Just layer yogurt, low-fat granola and fresh, frozen or canned fruit in whatever proportions you'd like. Add some nuts and you've included a 4th food group. A sprig of mint is optional!

And there's no sink full of dishes!

Here are some possible yogurt and fruit combinations to layer with granola.

Blueberry Lemon Parfait: Lemon yogurt and blueberries Red, White and Blue Parfait: Strawberries or raspberries, blueberries, bananas and vanilla

yogurt Tropical Parfait: Kiwi, mango, pineapple and coconut or vanilla yogurt Berry Good Parfait: Any combination of berries such as strawberries, blueberries,

raspberries, boysenberries, blackberries, etc. served with vanilla or a berry-flavored yogurt. Peachy Parfait: Sliced peaches and vanilla or peach yogurt. If desired, top with raspberry jam

or raspberry syrup.

As an added touch, rather than serving your parfait in a regular glass, try one of these:

Martini glass Wine glass 1/2 pint canning jar Glass beer stein

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