Questions or Comments? Email Alice Henneman, MS, RD, Extension Educator
Cook It Quick Newsletter - July 2013
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This chicken breast recipe from my extension colleague, Kayla Colgrove, is made with just 3 ingredients! Great for summertime cooking for your family.
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Who says soup has to be hot and have vegetables! Check this recipe from the American Institute for Cancer Research.
FYI - I used 2 (16 oz.) cartons of fresh strawberries instead of the frozen berries. I had to add part of them and blend until there was room to add the rest.
NOTE: when you strain the soup to remove the strawberry seeds, you may need to stir the soup in the strainer toward the end to keep it flowing as seeds build up in the strainer.
Rinse fresh strawberries just before using, and remove the stems AFTER rinsing. I found I could easily remove the stems of the strawberries with a 1/4-teaspoon measuring spoon.
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Pineapple or bananas mixed into vanilla-flavored yogurt make attractive frozen white stars to toss in with a mixture of red and blue berries for the 4th of July. More details ...
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This sauce is delicious served with fish and is a great way to use summer’s abundant supply of cucumbers. It is especially tasty with salmon. Other uses include as a vegetable dip and as a topping for baked potatoes. Using nonfat Greek yogurt for the base adds calcium and helps keep the calories down.
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Recipe Central has been completely updated to provide easier access to all the recipe collections on our website:
• Cook It Quick
• Food Fun for Young Children
• Cooking with Kids (recipes used in our 4-H and youth programs)
• Discover Seasonal Cooking
• Gluten-Free Baking with Sorghum
• Canning, Freezing and Drying Food
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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, Vitamin C and iron, to name a few.
Store Fruits and Vegetables in Separate Refrigerator Crisper Drawers
Store fruits in a refrigerator crisper drawer separate from the one in which you store vegetables. Fruits give off ethylene gas which can shorten the storage life of vegetables. Some vegetables give off odors that can be absorbed by fruits and affect their quality. Avoid overly packing crisper drawers
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This recipe from my extension colleagues at Kansas State University abounds with fresh summer vegetables! Part of their "Kids a Cookin' series, all ages will enjoy this recipe.
It's very versatile. When I made it, I substituted some foods I had on hand: colored peppers for the green ones, and black soybeans for the black beans. I halved the amount of onion as I have a family member who will eat just a "little bit" of onion.
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Be ready for sweet corn when it arrives. Here are the basics on preparing sweet corn. My husband and I have sometimes have a meal consisting of only sweet corn on the first day fresh-from-the-field sweet corn arrives! If you can get it from a Farmers Market from someone who has only picked it hours ago, you are in for a treat!
Got a child or grand child who is a picky eater and won't touch a fruit or vegetable?
This slideshow from my colleague Cami Wells, MS, RD will give you some ideas to help him or her enjoy the wonderful summer fruits and vegetables! Click on the arrows to move through the show.
How to Wash Fruits and Vegetables
The Food and Drug Administration recommend the following preparation tips for fresh produce:
When preparing any fresh produce, begin with clean hands. Wash your hands for at least 20 seconds with soap and warm water before and after preparation.
• Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Produce that looks rotten should be discarded.
• Wash all produce thoroughly under running water before eating, cutting or cooking. This includes produce grown conventionally or organically at home, or purchased from a grocery store or farmer's market. Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended.
• Even if you plan to peel the produce before eating, it is still important to wash it first so dirt and bacteria aren’t transferred from the knife onto the fruit or vegetable.
• Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
• Dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present.
Retrieved 6/20/2013 at:
COOK IT QUICK'S GOAL
Our goal is to make you “hungry for healthy food” by offering tips and delicious, quick-to-prepare, inexpensive recipes. Preparing these recipes and using the tips will help you increase consumption of fruits and vegetables, whole grains, and low-fat dairy products. At the same time, you will reduce sodium, solid fats, and calories. Food safety tips are included.