Cooking with EFAP Items. LA Regional Food Bank

Transcription

1 Cooking with EFAP Items LA Regional Food Bank

2 Icebreakers Q: What does a nosey pepper do? A: Gets jalapeno business! Q: What do you call a fake noddle? A: An Impasta. Q: What do you call an alligator in a vest? A: An investigator.

3 Workshop Objectives Learn new recipes for EFAP items: Canned Spinach Canned Carrots Frozen Blueberries Dried Cranberries

4 Canned Spinach Facts ½ Cup of canned spinach provides 70% of the daily recommended amount of Vitamin A and 25% of the daily recommended Vitamin C. Canned spinach saves time! Drain excess sodium and add to recipes cold or briefly heat in the microwave or sauté pan.

5 Canned Spinach Recipe Ideas Spinach Omelet Ingredients 5 medium eggs 1 can of spinach ¼ teaspoon of onion bits or onion powder ¼ teaspoon of garlic 1/4 teaspoon black pepper Salt and Pepper to taste 1. In a mixing bowl scramble eggs, black pepper, onion powder, and garlic. 2. Spray skilled or frying pan with a no stick spray and place canned spinach in skillet. 3. Sautee spinach in skillet until warm, then add scramble egg mixture. 4. Cook until eggs are well done. 5. Makes 2 Servings

6 Spinach Dip Ingredients: 2can (14 ounce) spinach leaves 2cups plain yogurt 1/3 cup onion, chopped 2 tablespoons low fat mayonnaise ounce package instant vegetable soup mix 1. In a medium bowl, combine yogurt, spinach, onion, mayonnaise and vegetable soup mix. Blend well together. 2. Serve immediately or chill up to 3 hours.

7 Spinach & White Bean Soup Ingredients: 1/4 cup extra virgin olive oil, divided 1 medium onion, finely sliced (about 1 cup) 6 medium cloves garlic, thinly sliced 1 quart vegetable stock 1 (15 ounce) can white beans, drained and rinsed 1 can (14 ounces) spinach leaves 2 teaspoons juice from 1 lemon Kosher salt and freshly ground black pepper 1. Heat 2 tablespoons oil in a medium saucepan over medium high heat until shimmering. Add onions and garlic. 2. Cook, stirring frequently, until onions and garlic are softened but not browned, about 4 minutes. Add broth and beans. 1. Bring to a boil, reduce to a bare simmer and cook for 10 minutes. 1. Add spinach, season to taste with salt and pepper. Stir in lemon juice. 1. Serve immediately, drizzling remaining olive oil over bowls.

8 Spinach Cakes Ingredients ounce cans spinach 1/2 medium onion, chopped 1 tablespoon butter 1/4 cup bread crumbs 2 large eggs, beaten Directions: Heat spinach and then drain well. Heat butter in a skillet and cook onions until brown, about 5 minutes. Combine spinach and onions in a bowl with bread crumbs and mix well. Add eggs and mix well. Heat a skillet over medium heat. Drop 1/3 cup of batter at a time on the skillet. Cook both sides of the cake until lightly browned.

9 Ecuadorian Spinach Cakes Ingredients 1 tablespoon plus 2 teaspoons canola oil, divided 1/2 cup chopped sweet onion ½ can spinach leaves, drained well 3 tablespoons chopped fresh cilantro 1 1/4 cup all purpose flour 1 teaspoon baking powder 1/2 teaspoon fine sea salt 3 large eggs 1 cup milk

10 Ecuadorian Spinach Cakes Directions 1. In a large skillet, heat 1 tablespoon of the oil over medium high heat. 1. Add onion and cook 5 to 6 minutes or until tender and browned. Stir in spinach and cilantro and remove from heat. Let cool. 1. In a large bowl, whisk together flour, baking powder and salt. In a small bowl, whisk together eggs and milk. Whisk egg mixture into flour mixture until blended. Stir in cooled spinach mixture just until evenly blended. 1. In a large skillet, heat 1 teaspoon of the oil over medium high heat until hot. Drop pancake batter by scant 1/4 cupfuls and cook 1 to 2 minutes per side or until golden on both sides. Add more oil and adjust heat as needed. Repeat with remaining ingredients.

11 Canned Spinach Tips After rinsing and draining spinach leaves, add to filling mixtures for stuffed pasta shells, enchiladas, lasagna. Sautee in saucepan with garlic powder, black pepper or ground mustard. Add canned spinach to soups, stews, salads and casseroles

12 Canned Carrots Health Benefits to Carrots: Great source of vitamin A, C, and K, which help with your sight, especially at night Good source of fiber, which helps regulate your body and cholesterol levels Good source of potassium, which helps lower your blood pressure and improve your kidney health

13 Carrot Cake Ingredients 1 pkg. (2 layer size) carrot cake mix 1 can (8 oz.) crushed pineapple 1 can (8 1/4 oz.) carrots drained 1/4 c. vegetable oil 2 eggs 1 tsp. ground nutmeg Directions Preheat oven to 350 degrees. Mix all ingredients together; stir vigorously for 1 minute. Bake for 35 to 40 minutes in greased 13x9 inch baking pan.

14 One Pot Spaghetti Ingredients: 1 15 ounce can sliced carrots 1 26 ounce can spaghetti sauce 4 cups water 1 10 ounce package spaghetti Directions: In a mixing bowl, mash carrots with liquid until smooth. Pour into large sauce pot. Add spaghetti sauce and water. Bring to a boil. Break spaghetti pieces into thirds. Add to pot. Simmer until spaghetti is tender, stirring often.

15 Frozen Blueberries Unsweetened, frozen blueberries are: Low in calories only 40 calories per 1 2 cup Fat free A good source of fiber Loaded with vitamins, minerals, & antioxidants Delicious! There is no need to thaw the blueberries before using them in baked goods like muffins, pancakes, cobblers, or pies. They will cook from frozen. Use 1/2 1 cup blueberries per recipe of muffins or pancakes.

16 Blueberry Muffins Ingredients 2 cups boxed pancake mix 2/3 cup milk 1/3 cup sugar 2 Tbl vegetable oil 1 egg 3/4 cup frozen blueberries Directions 1. Heat oven to 400oF. Line muffin tins with paper cups, or grease muffin tins with shortening or pan spray. 2. Stir all ingredients except blueberries just until moistened. Gently stir in blueberries. 3. Divide batter evenly among cups. 4. Bake 13 to 18 minutes or until golden brown.

17 Yogurt Parfait with Blueberries & Granola Ingredients 1 cup frozen blueberries 1 cup nonfat plain Greek yogurt 1 cup granola (your favorite kind) 1 tsp honey or sugar Directions Place the frozen blueberries in a microwave safe bowl and heat on the defrost mode (about power 3) until the blueberries are soft and have released some juice, about 3 minutes. In a small glass or bowl, scoop some of the blueberries and juices into the bottom. Layer with the plain yogurt, granola, honey, and more blueberries. Serve. Stir together before eating, if you wish.

18 Dried Cranberries A 1/3 cup of dried cranberries supplies 0.43 milligrams of vitamin E toward your daily goal of 15 milligrams. Vitamin E is an antioxidant that can help destroy free radicals. Free radicals are substances that cause cell damage, which, over time, can increase your risk of diseases, such as cancer. A serving of dried cranberries provides trace amounts of iron, potassium and vitamin C as well.

19 Cinnamon Delight Salad Ingredients 2 large granny Smith Apples 2 large Red Delicious Apples ½ cup of dried cranberries 1.5 cups Plain Greek Yogurt or Apple Cinnamon Greek Yogurt ½ cup chopped walnuts 2 Tbsp. ¼ cup honey (to taste) ½ tsp cinnamon Directions 1.Rinse and cut apples into 1 inch pieces. 2.Add apples, yogurt, walnuts, and dried fruit to a large bowl. 3.Combine and drizzle with honey and cinnamon. 4.Enjoy!

20 Wild Rice with Dried Fruit and Nuts Ingredients: 1 cup wild rice 1 cup dried cranberries, blueberries, or cherries roughly chopped 4 cup vegetable or chicken broth 1 2 cup almond, walnuts, or pecans chopped 2 Tablespoon Parsley (optional) Directions: 1. In a large pot, cook wild rice in broth according to package directions. If package lists a different ratio of rice to liquid than stated above, follow package directions. 2. When the rice is tender, remove the heat, and drain any excess liquid. 3. Mix in the dried fruit, nuts, parsley (optional) and salt and pepper to taste.

21 Tuna Salad with Dried Cranberries Ingredients: 2 (6 ounce) cans solid white tuna packed in water, drained 2 tablespoons mayonnaise 1/3 teaspoon dried dill weed 3 tablespoons dried cranberries Salt to taste Directions: 1. Place the tuna in a bowl, and mash with a fork. 2. Mix in mayonnaise to evenly coat tuna. Mix in dill and cranberries, and season with salt. Enjoy on crackers or the bread of your choice!

22 Tips for Dried Cranberries Sprinkle dried cranberries on a spinach salad Stir them into a bowl of oatmeal Add dried cranberries to low fat plain yogurt Stir them into your favorite bread and muffin recipes. Scatter dried cranberries over grilled chicken or pork chops for added zing.

23 The End.