WSU Extension's Food$ense Program

The parsnip looks like a white, overgrown carrot. It is sweet with a texture like a sweet potato and can be eaten raw or cooked. They are wonderful in soups and stews as well as roasted or mashed like potatoes. Because of its starchy nature, the parsnip can easily stand-in for potatoes in meal planning. Parsnips are high in fiber, potassium, Vitamin C and Folate.

Parsnip Fries

2 lb parsnips

2 Tb olive oil

salt and pepper

1.Preheat oven to 450.

Cut tops off parsnips. Cut in half crosswise. Top section will be larger than bottom half. Cut top section into quarters and bottom section in half. This will ensure that the fries are similar sizes for even baking.

2. On two baking sheets, toss parsnips with oil; season with salt and pepper. You can experiement with other seasoning if you like. Spread in a single layer.

3. Roast until tender about 25 to 30 minutes, tossing parsnips halfway through baking time.

Crepes are delicious delicate thin pancakes. Very versatile , crepes can be eaten as a savory food or a sweet treat. 

Whole Grain Crepes

 1 cup whole wheat flour or (1/2 cup wheat flour and 1/2 cup buckwheat flour)

1 cup low-fat milk

 2 eggs, lightly beaten

1 tsp salt

1. In a large mixing bowl, whisk together the flour and the eggs. Gradually add in the milk and salt, beat until smooth.
2. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each crepe. Tilt the pan with a circular motion so that the batter coats the surface evenly.
3. Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, turn and cook the other side. Serve hot.
4. Fill with your favorite food roll up crepe and enjoy!

Crepe filling ideas

Breakfast

• eggs, potatoes and low-fat cheese (top with salsa or avocado)
• eggs, sautéed veggies and low-fat cheese
• Your favorite jam and yogurt
• sautéed fruit and yogurt

Lunch and Dinner

• black beans, onions, zucchini, tomatoes and low-fat sour cream
• roasted winter squash, sautéed greens and onions cheese.
• chicken, spinach and mushrooms

You really can come up with any combinations and they will be delicious with these crepes

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Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat. All of this makes grains a healthy option. Better yet, they’ve been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.

The healthiest kinds of grains are whole grains. The 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. Chances are you eat lots of grains already. But are they whole grains? If you’re like most, you’re not getting enough whole grains in your diet.

You can easily add whole grains to your meals, often using favorite recipes you’ve always enjoyed. Try some of the following:

Make Easy Substitutions

• Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes.
• Replace one third of the flour in a recipe with quick oats or old-fashioned oats.
• Add half a cup of cooked Bulgar, wild rice, or barley to bread stuffing.
• Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum or barley to your favorite canned or home-made soup.
• Use whole corn meal for corn cakes, corn breads and corn muffins.
• Stir a handful of granola  in your yogurt, for quick crunch with no cooking necessary.

Need ideas for fun activities during the holiday break? How about cooking. Cooking with kids can be both delicious and educational. Kids can explore new foods, learn about nutrition, and develop math and reading skills as they measure and read directions.

Kids will make good choices, taking fruits and vegetables over less nutritious foods, when given a chance. Encourage healthy eating by creating a supportive environment, where parents and other caregivers model healthy eating. Involving children in shopping, cooking  family meals and even gardening are other important steps in getting kids interested in fruits and vegetables.

Invite your child to help to plan a meal or pick a recipe, make a list of ingredients, find them in your kitchen, and/or shop for them. This way, children can learn how to organize and follow through, as well as think ahead. Give your kids a sense of control and accomplishment by letting them make choices whenever possible.

Shopping

• When at the store, talk about the names, shapes, colors, and sizes of fruits and vegetables.

Preschool

• Have them help put items in bags.
• Count the items as they are put in the bag.
• Spell the names of fruits and vegetables.

Grade school

• Talk about how fruits and vegetables are grown and where they are grown.
• Talk about fruits and vegetables eaten in other cultures, and try new ones.

Cooking

All ages can learn the importance of good hand washing and sanitation techniques. Use “kid-size” tools—if the counter is too high, use a sturdy step stool or have children sit at the kitchen table.

• Give them play foods or pots, pans, bowls and spoons to help “cook.”

Preschool

• Have them help measure ingredients
• Have them help combine and stir ingredients

Grade school

• Make simple, no-bake recipes.
• Ask your child to read each instruction aloud as you prepare the food. Kids will get a sense of turn-taking and sequencing from following directions in order.
• Your child can count and help measure to build math skills. When cooking with more than one kid, ask each child to count “stirs” as he or she whips the batter.

You may want to let each child participate in each step of the recipe. This may take longer, but cooking with kids is as much about “process” as it is about product.

Gardening

• Plant seeds in containers—you don’t need a formal garden to grow your own!

Introduce new foods.

• Kids often will try unfamiliar foods, including vegetables and fruits, when they transform them into personal “creations” like a funny face pizza or a fruit kabob.
• Turn a sandwich into a special snack!
  • Cutting sandwiches with cookie cutters makes them special. Decorating with vegetables and fruits will transform a simple sandwich into a sandwich face.

Make set-up and clean-up part of the routine.

source: http://www.fruitsandveggiesmorematters.org/?page_id=83

Warm Apple Cider

• 1 (64 fluid ounce) bottle apple cider
• 3 cinnamon sticks
• 1 teaspoon whole allspice
• 1 teaspoon whole cloves

Warm apple cider and spices on stove top.

Cran-licious Smoothie

Ingredients:
1 cup 100% mixed cranberry juice
2 cups frozen strawberries, without sugar
6 oz. low-fat vanilla yogurt

Place all ingredients in a blender. Blend until smooth.

Each serving provides: An excellent source of vitamin C, and a good source of calcium, potassium and fiber. 

From the Cool Fuel Cookbook for Kids

Banana Smoothie, a photo by Jason And Clare on Flickr.

Kitchen Gear

Measuring cup

measuring Spoon

Blender

Ingredients

1 small banana

1 cup plain low-fat yogurt

4 ice cubes

1 tablespoon almonds

1 teaspoon honey or maple syrup

1/4 teaspoon vanilla extract

pinch ground nutmeg.

Instructions

1. Peel the banana and break into pieces, then put in the blender with all the other ingredients.

2. Blend until mixture is smooth and frothy.

3. Pour into 2 glasses and serve.

Recipe from ChopChop

pear, a photo by cordelia.mclellan on Flickr.

Savory Baked Pears and Sweet Potatoes

Ingredients
2 sweet potatoes, sliced 1 1/2 inches thick
3 tablespoons olive oil
1 teaspoon dry mustard
1/2 teaspoon ground ginger
1/4 teaspoon cayenne
Coarse salt
2 Bartlett pears, cored, quartered, and halved

Directions
Preheat oven to 400 degrees. Scrub 2 sweet potatoes. Quarter lengthwise; slice diagonally 1 1/2 inches thick. On a rimmed baking sheet, toss slices with 2 tablespoons olive oil, 1 teaspoon dry mustard, 1/2 teaspoon ground ginger, and 1/4 teaspoon cayenne; season with coarse salt. Roast, tossing occasionally, until crisp-tender, 20 to 25 minutes.
Core and quarter 2 Bartlett pears; halve crosswise. Add to the potatoes; toss all with another tablespoon oil. Continue roasting until potatoes are fork-tender, about 10 minutes more.

Everyone loves to eat food off a stick. Here are two variations of this fun breakfast treat.

Breakfast Kabob #1

1 bagel

cream cheese

1 banana

4 strawberries

kabob skewers

• Toast bagel and spread on cream cheese. Cut each bagel halves into quarters. Halve the strawberries and cut the banana into fourths. Thread onto skewers and enjoy!

Breakfast kabob #2

1 waffle

1 apple

1 banana

1 cup vanilla yogurt

cinnamon

• Cut the waffle , apple and banana into bite size pieces. Thread food onto skewers. Mix in a dash of cinnamon into vanilla yogurt. use yogurt as a dipping sauce for your yummy breakfast !

There are endless possibilities with this meal.  What is your favorite combination?

Pomegranate 3 רימון, a photo by shyb on Flickr.

The fall season brings the harvest of one of the The jewel-bright seeds of a pomegranate make a fabulous garnish for salads, desserts, sweet and savory tarts, and other holiday dishes.

Keep it Clean
It’s actually very easy to seed a pomegranate without making a mess.

Use a mixing bowl that’s wide enough to fit your hands in but is fairly deep so you won’t splash too much. Fill it half-full with water.
Cut your pomegranate in half (this is the messiest part of the whole job).
Submerge pomegranate halves in water, and use your hands to separate the seeds from the inner membrane.
The membrane is brittle and will float to the surface; discard membrane and outer rind as you remove the seeds.
Skim the surface to remove any bits of membrane and broken arils.
Drain into a colander, and the seeds are ready to use.

Spiced Pears and Pomegranate

Ingredients
3 pears – peeled, cored and cut into wedges
1 pomegranate, skin and light-colored membrane removed
1 tablespoon fresh lemon juice
1 teaspoons light brown sugar
1/4 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
2 tablespoons finely chopped almonds (optional)
4 sprigs fresh mint leaves for garnish (optional)