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Tag: feature recipe

CNP Bread-in-a-Bag

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Ingredients

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

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 (you can use a bowl too, if a bag isn’t available). 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. Roll up from the short end, pinch to seal and place in a 9x5x3-inch loaf pan coated with nonstick spray. Let rise 20-25 minutes or until double in size. 
  8. Preheat oven to 375°F. 
  9. Bake at 375°F for 30-35 minutes or until brown.

Makes 20 servings 

Strawberry Avocado Smoothie

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Ingredients

  • 2 1/2 avocados
  • 16 ounces strawberries
  • 16 ounces low-fat strawberry yogurt
  • 1 tray ice cubes
Directions
  1. Wash hands with warm, soapy water.
  2. Add all ingredients to a blender. Start with ice and yogurt for best results.
  3. Blend until smooth and creamy.

Makes 8 servings

 

How to safely cut an avocado:

  1. Wash and dry avocado.
  2. Cut length-wise through the skin, working around the seed.
  3. Pull the halves apart. Remove the seed with your fingers or a spoon, never a knife.
  4. Scoop out fruit with a large spoon.
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Broccomole Dip

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Ingredients

  • 2 cups fresh steamed broccoli, chopped
  • 2 Tablespoons finely chopped onion
  • 1 Tablespoon fat-free mayonnaise
  • 1/4 cup low-fat sour cream
  • 1/2 teaspoon chili powder
  • 3 Tablespoons lemon juice
  • 1/2 avocado
  • Broccoli juice or water, if needed
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Steam broccoli and save the liquid.
  3. Combine all ingredients in a blender or food processor. Process until smooth. Add broccoli juice or water as needed if the mixture is too thick.
  4. Refrigerate for several hours. Serve chilled.
  5. Serve with vegetable slices, whole grain crackers, or tortilla chips.
 Makes 6 servings
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Cookie Dough Hummus

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Ingredients

  • 1 can chickpeas, rinsed and drained
  • 1 teaspoon canola oil
  • 1/4 cup unsweetened applesauce
  • 1 to 2 Tablespoons honey or maple syrup
  • 1 to 2 Tablespoons reduced fat peanut butter
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla
  • 1/2 cup oats
  • 2 to 3 Tablespoons raisins
  • 2 to 3 Tablespoons chocolate chips
  • Water, if needed
Directions
  1. Wash hands with warm, soapy water.
  2. Drain and rinse chickpeas.
  3. Combine all ingredients except oats, raisins, and chocolate chips in a blender.
  4. Blend until smooth and creamy.
  5. Add oats and mix well.
  6. Fold in raisins and chocolate chips.
  7. Serve with whole grain graham crackers or apple slices.
 

Makes 6 servings

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Hummus

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Ingredients

  • 1 can chickpeas, rinsed and drained
  • 1 teaspoon garlic powder
  • 2 teaspoons cumin
  • 1 Tablespoon olive oil
  • 1 Tablespoon lemon juice
  • Dash of salt
     Try adding these spices:
  • Black pepper
  • Cayenne pepper
  • Coriander
  • Paprika
  • Tahini
     Optional toppings:
  • Bell peppers
  • Cherry tomatoes
  • Chopped dill

Directions

  1. Wash hands with warm, soapy water.
  2. Drain and rinse chickpeas and save the liquid.
  3. Mash chickpeas with a rolling pin, fork, or other kitchen tool.
  4. Add seasonings. Mix until blended.
  5. If hummus is too thick, add a little chickpea liquid or water.
  6. Serve with sliced vegetables, whole-grain crackers, tortilla chips, or pita bread.

Notes

  • Try using a blender. Add water or chickpea liquid a little at a time to help the blender work smoothly.

Makes 4 servings

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Bean Cookies

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Ingredients

  • 2 cups oatmeal
  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 cup brown sugar
  • 15 ounce can white kidney beans
  • 1/4 cup butter
  • 1/2 cup ground flaxseed (optional)
  • 1 cup chocolate chips
 

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 350°F. Spray a cookie sheet with cooking spray. [You can add a layer of tin foil to help prevent sticking.]
  3. Add all ingredients except chocolate chips to a blender. Blend well until mixed.
  4. Fold in chocolate chips. Mix well.
  5. Scoop batter into small cookies. Bake for 10-12 minutes, or until lightly browned.

Makes 30 servings

Notes

  • Blend beans first if ingredients are not mixing well. Add water a little at a time to help the blender work smoothly.
  • If you don’t have a blender, you can combine ingredients in a bowl. First mash the beans with a rolling pin, fork, or other kitchen tool.
  • Bulk containers of flaxseed are usually available at grocery or warehouse stores, which costs less than smaller containers. Flaxseed can be stored for a long time. Add it to oatmeal, smoothies, stews, and baked goods, and many other recipes for added fiber and Omega-3s.
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