National Nutrition Month - March 2010
Recipes from the Ground Up
Broccoli Cheese Dip
Makes 6 cups
Source: Fix It and Forget It Cookbook: Feasting with Your Slow Cooker
1 cup chopped celery
½ cup chopped onion
10oz package frozen, chopped broccoli; cooked
1 cup cooked rice (brown)
10 ¾ oz can cream of mushroom soup (preferable reduced sodium)
15 slices Cheddar cheese, melted and mixed with 2/3 cup milk
1. Combine all ingredients in slow cooker.
2. Cover; heat on low 2 hours (or high 1 hour).
3. Serve with whole grain crackers, raw veggies, pita bread triangles
Roasted Sweet Potato Salad with Black Beans and Chili Dressing
Makes 4 serving
Source: New York Times Dining
4 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch chunks
1 large onion, preferably red, chopped
1/2 cup extra virgin olive oil
Salt and freshly ground black pepper
1 to 2 tablespoons minced fresh hot chili, like jalapeño
1 clove garlic, peeled
Juice of 2 limes
2 cups cooked black beans, drained (canned are fine)
1 red or yellow bell pepper, seeded and finely diced
1 cup chopped fresh cilantro.
1. Heat oven to 400 degrees. Put sweet potatoes and onions on a large baking sheet, drizzle with 2 tablespoons oil, toss to coat and spread out in a single layer. Sprinkle with salt and pepper. Roast, turning occasionally, until potatoes begin to brown on corners and are just tender inside, 30 to 40 minutes. Remove from oven; keep on pan until ready to mix with dressing.
2. Put chilies in a blender or mini food processor along with garlic, lime juice, remaining olive oil and a sprinkle of salt and pepper. Process until blended.
3. Put warm vegetables in a large bowl with beans and bell pepper; toss with dressing and cilantro. Taste and adjust seasoning if necessary. Serve warm or at room temperature, or refrigerate for up to a day.
Spicy African Rice and Peanut Soup
Makes 8-10 servings
Source: Kim Foster, UNH Dietetic Intern
1 Tbsp. olive oil
1 large onion, chopped
2 cloves garlic, minced
1 medium sweet potato, peeled and diced
8 cups chicken or vegetable broth
1/2 tsp. dried cumin
1 tsp. dried thyme leaves
1 cup uncooked rice
3 cups thick and chunky style salsa
3 cans (16 oz) garbanzo beans, drained and rinsed
1 cup diced, unpeeled zucchini
2/3 cup creamy peanut butter
In a large saucepan, heat oil to medium-high heat and saute the onions, sweet potato and garlic, stirring occasionally, until onions are softened, about 5 minutes. Add the broth, thyme, cumin and rice. Bring to a boil, reduce heat and simmer covered until rice is cooked and vegetables are tender, about 18-20 minutes. Add the salsa, beans and zucchini and cook until zucchini is tender, about 10-15 minutes. Add the peanut butter and stir until completely combined.
Sweet Potato Whole Grain Pancakes
Makes about 6 servings
2 small/medium sweet potatoes (makes about 1 cup cooked and pureed sweet potato (no skins) –
¾ cup egg substitute (equivalent to 3 eggs)
1 cup skim milk
¾ cup whole wheat flour
¾ cup white flour
¼ cup ground flax
1 tsp baking powder
1 tablespoon white sugar
1 tablespoon brown sugar
¼ teaspoon salt
¼ teaspoon nutmeg,
1 tsp cinnamon
Cut sweet potato into chunks – skins can be left on. Bring water to a boil and drop potato in and gently boil until potato can be pierced easily with a fork (about 6-7 minutes). Drain in a colander; potato skins can be easily removed. Mash the sweet potato and mix up to a puree consistency. Mix 1 cup sweet potato puree, the egg and milk in one bowl until well combined. Mix dry ingredients together in separate bowl. Slowly add dry ingredients mix into potato mixture and mix gently to incorporate. Heat non stick pan to medium heat and pour about 2/3 cup batter circles. Flip once gently browned and cook until both sides are cooked.
Additional Resources at UNH
These recipes were complied by SPIN (Student Promoting Information About Nutrition) and UNH Dining Services.
Office of Health Education and Promotion, Health Services
Provides nutrition counseling and education to UNH students.
Good Eats Cookbook: Quick and Easy Food for Busy College Students
Download free recipes that were created with college students in mind.
