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Fishing with Fruits & Vegetables

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Ingredients

Bait:

  • Peanut Butter Yogurt Dip
  • Pumpkin Yogurt Dip
  • Cottage Cheese Vegetable Dip
  • Herb Ranch Dip
  • Plain Yogurt
Poles:
  • Vegetable sticks (celery, carrots, cucumbers, green peppers, jicama, etc)
  • Apple slices
Fish:
  • Fish-shaped crackers, whole-grain cereal, pretzels, etc.

 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Dip a pole in the bait then dip into the fish.
  3. Eat and enjoy your catch!

Makes 20 servings

*Note: please refer to the Nutrition Food Labels in the print or online cookbook for the dip you choose. Contact your county CNP educator if you need help accessing the cookbook.

Black Bean & Butternut Squash Stew

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Ingredients

  • 1 small butternut squash (1 1/4 pounds)
  • 1 teaspoon canola oil
  • 1 medium onion 1 green pepper
  • 1 garlic clove (1/2 teaspoon minced or 1/4 teaspoon powder)
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 2 Tablespoons tomato paste
  • 4 cups cooked black beans or 2 15-ounce cans, drained
  • 2 cups low-sodium vegetable or chicken broth
  • Salt and pepper to taste
  • Toppings: chopped cilantro, chopped jalapeño, shredded cheese

Directions 

  1. Wash hands with warm, soapy water.
  2. Dice the onion.
  3. Seed and dice the green pepper.
  4. Chop the clove of garlic, if using a whole clove.
  5. Slice squash in half. Remove seeds and peel. Cut into 1 1/2-inch cubes.
  6. In a large pot, heat oil. Cook onion and pepper in oil for 4 minutes. Add in garlic, cumin, and paprika. Stir in tomato paste.
  7. Add squash, black beans, and broth.
  8. Bring to a boil. Reduce heat and simmer until squash is tender, about 30 minutes. Season with salt and pepper. Add water, if the stew gets too thick.
  9. Serve hot with toppings.
 

Makes 10 servings

nutrition food label

Bread-in-a-Bag Cinnamon Rolls

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Ingredients

Dough:

  • 1 1/2 cups whole-wheat flour
  • 1 package rapid rise yeast (or 2 1/2 teaspoons)
  • 3 Tablespoons sugar
  • 3 Tablespoons nonfat dry milk powder
  • 1 teaspoon salt
  • 1 cup hot water (125-130°F)
  • 3 Tablespoons canola oil
  • 1 1/2 cups all-purpose flour (approximate)
  • Nonstick spray

Filling:

  • 2 Tablespoons margarine (melted)
  • 1/2 cup brown sugar (or 1/4 cup brown and 1/4 cup white sugar)
  • 2 teaspoons cinnamon
  • 1/2 cup raisins or chopped nuts (optional)

Icing (optional):

  • 2-3 cups powder sugar
  • 1/8 – 1/4 cup water
  • 1 teaspoon vanilla extract
  • Resealable plastic bag or bowl

 

Directions 

  1. Wash hands with warm, soapy water.
  2. Combine whole-wheat flour, yeast, sugar, dry milk powder, and salt in a 1 gallon heavy-duty freezer bag with a zipper lock. Squeeze upper part of bag to force out air. Shake and work bag with fingers to blend ingredients.
  3. Add hot water and oil to the bag and reseal it. Mix by working bag with fingers. 
  4. Gradually add enough all-purpose flour to the bag to make a stiff dough that pulls away from the bag. 
  5. Place dough on a floured surface. Knead 2-4 minutes until smooth and elastic.
  6. Cover dough and let it rest for 10 minutes. 
  7. Roll out dough into a rectangle 12×7-inch.
  8. Spread margarine to cover the dough, avoiding the edges.
  9. Sprinkle on cinnamon-sugar mixture. Add raisins or chopped nuts, if desired.
  10. Roll up dough from the long end and seal edges.
  11. Cut into 1-inch slices to make 12 rolls.
  12. Place in an 9″ x 13-inch baking dish coated with non-stick spray.
  13. Cover and let rise 20-30 minutes.
  14. Bake at 375°F for 20-25 minutes or until golden brown. Remove from dish. Cover with icing, if desired.

Icing:

  1. Add 2-3 cups powdered sugar to bag (or bowl). More powdered sugar adds thickness to the icing.
  2. Add vanilla and about 1/8 cup water.
  3. Close the bag and squeeze at the top to reduce air. Massage the bag until no powdered sugar is visible and an icing has formed. (About 2-4 minutes.) If using a bowl, carefully stir ingredients until well blended and thick. Add water a little at a time if mixture is too thick.
  4. After cinnamon rolls are completely cooled, cut a corner of the icing bag. Drizzle icing over cinnamon rolls. If using a bowl, scoop icing with a spoon and spread over rolls.

 

Makes 12 servings

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Cooking Beans in an Instant Pot

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Ingredients

  • 1-2 c dry beans (pinto, black, white, chili, etc)
  • Water
  • Instant Pot pressure cooker
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Soak beans overnight or for several hours in the fridge.
  3. Rinse and discard cracked or split beans and pour into Instant Pot.
  4. Add water (about twice as much water as beans, at least 1-2 c. in a pressure cooker).
  5. Close and seal pressure cooker.
  6. Cook on manual pressure for 25-30 minutes.
  7. Release pressure when finished cooking. Be careful as hot steam escapes.
  8. Drain beans in a colander.
  9. Use immediately or rinse and cool.
  10. Store in refrigerator for up to 4 days. Freeze any leftovers.

 

Uses

  • Beans & Rice (with toppings)
  • Burrito bowls (with toppings)
  • Refried beans
  • Bean burritos
  • Salads
  • Soups

Makes 4-8 servings

Spicy Lentil Stew

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Ingredients

  • 1 1/2 cups uncooked lentils, rinsed
  • 5 cups low-sodium broth
  • 2 garlic cloves, chopped (1 teaspoon minced or 1/2 teaspoon powder)
  • 1 cup chopped onion
  • 1 cup large carrot pieces
  • 1 cup chopped green pepper
  • 1 15-ounce can diced tomatoes
  • 1 medium sweet potato, peeled and cut into chunks
  • 1/4-1/2 teaspoon cayenne pepper (optional)
  • 1/2 teaspoon cumin
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Combine lentils, broth, and garlic in a large pot with a lid. Bring to a boil. Reduce heat, cover, and simmer 20 minutes. 
  3. Turn heat to medium. Add all remaining ingredients. Cook, uncovered, until carrot and sweet potatoes are tender, about 30 minutes.

Makes 6 servings

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Hard Boiled Eggs

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Ingredients

  • 6 eggs
  • Water
  • Pot with lid
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Add eggs to pot and add enough water to just cover the eggs.
  3. Turn burner on medium heat and cover pot with lid. Wait for water to boil rapidly.
  4. Remove pot from heat and let sit for 20 minutes.
  5. Carefully remove hot eggs and place them in a bowl of cold water.
  6. Store in the fridge for up to 7 days.

Makes 6 servings

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