Foods and Nutrition Class
Favorite Recipes Fall 2007
Pelican Rapids High School
Pelican Rapids, Minnesota
As Compiled by
Mrs. Coleen K. Guhl,
FACS Teacher
Smoothies
Elephant Monkey Choco-Delight
1 medium banana
1 C milk
1 C chocolate ice cream
¼ C creamy peanut butter
Peel banana and cut into 1 inch pieces. Place pieces in a plastic freezer bag and freeze for at least 2 hrs.
Unwrap banana pieces and place in blender with milk, chocolate ice cream and peanut butter. Cover and blend until smooth, stopping blender and scraping down sides, if needed. Makes 3 servings.
Pink Cloud
(Really yummy in your tummy!)
1 – 10 oz pkg frozen strawberries in light syrup
1 C milk
2 C strawberry frozen yogurt OR strawberry light ice cream
Place strawberries in a pouch n a bowl of warm water for 10 minutes. Remove from water and carefully open pouch; pour strawberries, and the syrup into blender container. Cover and blend until smooth.
Add milk and half the yogurt or ice cream; blend until smooth. Stop blender, scrape down sides. Add remaining yogurt or ice cream. Blend until smooth. Stop and scrape down sides, if necessary. Pour into glasses. Makes 3 or 4 servings.
Apple Pie Smoothie
(It really does taste like apple pie—yummy)
½ C nonfat yogurt
8 oz nonfat milk
2 T frozen apple juice concentrate
Dash of ground cinnamon
½ whole green apple, peeled, seeded and cut into pieces
Combine all ingredients into a blender and process until smooth. You can add ice while blending if desired. Make 1 (12 oz) serving.
Raspberry Yogurt Smoothies
(Yummy, you might want to de-seed your raspberries)
½ C fresh or frozen raspberries, thawed
1 T granulated sugar
¾ C milk
1 (8 oz) carton lemon yogurt
In a blender container, combine raspberries and sugar. Cover and blend until raspberries are crushed. Add milk and yogurt; blend until smooth. Serve immediately. Makes 2 (1 C servings)
Homemade Applesauce
(There is nothing better than homemade applesauce and it is so easy to make. The class was really impressed with the taste of the applesauce.)
3 to 4 lbs of peeled, cored, and quartered apples.
(Make sure you use a good cooking apple.)
1 T lemon juice
3 inches of cinnamon stick
1/4 cup of dark brown sugar
Up to 1/2 cup of white sugar
1 cup of water
1/2 teaspoon of salt
Put all ingredients into a large pot. Cover. Bring to boil. Lower heat and simmer for 20-30 minutes and remove from heat. Remove cinnamon stick. Mash with potato masher.
Ready to serve, either hot or refrigerated. It is delicious with vanilla ice cream or vanilla yogurt. Freezes easily, lasts up to one year in a cold freezer.
Apple Bars
(Oh, how I remember when my mom would make this during haying time to feed all the neighbors who had came over to help.) Mrs. Guhl
8 to 10 apples, peeled, and sliced
1 C sugar
1 t cinnamon
2 ½ C cornflakes
Dough:
1 C shortening
2 ½ C flour
1 egg yolk (add water to make ¾ C)
Pinch of salt (opt)
1 T sugar
Mix apples, sugar, and cinnamon. Combine flour, salt, shortening, sugar and egg yolk. Divide the dough into two parts and spread one half on to jelly roll pan. Sprinkle corn flakes on dough. Add apples mixture on top of the corn flakes. Roll out top crust and cover the apples. Beat the egg white and spread on top. Bake at 350 degrees for 35-40 min. Mix 1 T water, ½ t vanilla, 1 C powdered sugar and spread over the bars. Cut into squares when cool.
Apple Pancakes (German)
(Fond memories of my German Grandma Vierck)
1 C flour
2 eggs (large ones)
1 t baking powder
½ t salt
About 2 cups milk to thin the batter
1 to 2 raw apples, peeled and shredded
Mix ingredients together. Add apples that have been peeled and shredded. This is a very thin batter. Fry on a hot greased skillet, turning once. Serve hot/warm with sugar, applesauce or syrup.
Cinnamon Apple Pancakes
1 C quick oatmeal
1 C flour
3 T sugar
1 T baking powder
¾ t salt
½ t cinnamon
1 1/3 C milk
3 T oil
1 egg
1 apple; peeled and chopped
Combine oats, flour, sugar, baking powder, salt and cinnamon. Add milk, oil and egg. Pour over dry ingredients and stir until moistened. Stir in apple chunks. Heat griddle to low-medium heat. Pour by ¼ C cupfuls. Turn and cook until golden brown. Serve with syrup and butter.
Apple Cake or Apple Kuchen (German)
3 T margarine
1 C sugar
1 t baking soda
1 C flour
½ t cinnamon
½ t nutmeg
½ t salt
¼ c chopped nuts
3 C diced apples
1 t vanilla
Cream margarine and sugar together; add beaten egg. Sift dry ingredients together and add to mixture. Add apples, nuts and vanilla. Bake in greased and floured 8 by 8 inch pan. Bake at 350 degrees for 40-45 minutes.
Easy Apple Crunch
· 6 cups sliced tart apples, peeled or not
· 1 cup sifted all-purpose flour
· 1/2 to 1 cup sugar, depending on tartness of apples
· 1 teaspoon baking powder
· 1/2 teaspoon salt
· 1 egg
· 1/3 cup melted butter
· 1/2 teaspoon ground cinnamon
Butter an 8-inch square baking dish. Arrange sliced apples in the prepared baking dish.
In a bowl, combine flour, sugar, baking powder, salt, and egg; blend well. Sprinkle mixture over apples. Drizzle melted butter evenly over crumb mixture. Sprinkle with cinnamon. Bake at 350° for 30 to 40 minute. Serve warm, with ice cream or whipped topping.
Vegetables
Party Potato Casserole
(This was the classes #1 choice)
* 10 to 12 medium potatoes, peeled and quartered
* 1 package cream cheese, softened (8oz)
* 1 carton sour cream, (8 oz)
* Garlic powder, to taste
* Salt, to taste
* pepper, to taste
* 2 teaspoons chopped chives, or to taste
* 2 teaspoons dried parsley, or to taste
* Butter or margarine, melted
* Paprika
Cook potato, covered, in boiling water to cover 15 minutes or until tender. Drain well; mash potato in a medium mixing bowl. Add cream cheese, sour cream, garlic powder, salt, pepper, chives, and parsley; beat at medium speed of an electric mixer just until smooth.
Spoon mixture into a 1 1/2-quart casserole; brush with melted butter. Sprinkle with paprika. Bake at 350° for 25 to 30 minutes.
Serves 8 to 10.
Acorn Squash Recipe with Granny Smith Apples
* 2 acorn squashes
* boiling water
* 3 tart apples, such as Granny Smith
* Melted butter, about 1/2 cup plus 1 to 2 tablespoons
* 1/2 cup honey
* Salt
Wash squashes and halve lengthwise; scoop out seeds and fibers. Put halved squashes into baking dish, cut side down, and add about 1/2 inch of boiling water to the dish. Bake at 400° for 20 minutes.
While acorn squashes are baking, prepare stuffing. Peel, core, and dice apples. Mix apples with 1/4 cup melted butter and honey. Turn acorn squash halves cut side up and brush with melted butter then sprinkle with salt. Fill each acorn squash half with apple and honey mixture. Cover pan with aluminum foil and continue baking at 400° for 30 minutes longer, until squash and apples are tender.
Recipe for acorn squash serves 4.
Sweet Potato Oven Fries
(This was #2 for the class on taste)
2 medium sweet potatoes (12 oz total) peeled
1 T plus 1 t olive or canola oil
½ t paprika
¼ t each garlic powder, salt, and pepper
Heat oven to 450 degrees. Spray a baking sheet with nonstick cooking spray. Cut sweet potatoes into French Fries (about 3” long and ¼” thick), place in a large bowl and toss with oil, paprika, garlic powder, salt, and pepper. Arrange sweet potatoes in a single layer on prepared baking sheet. Roast for about 18 minutes, turning over once, until lightly browned and tender. Serve immediately.
Broccoli Delight
This broccoli casserole is made with rice, broccoli, sour cream, and cream of mushroom or celery soup, along with other ingredients and cheese.
* 20 ounces frozen chopped broccoli
* 2 cups cooked rice
* 1 jar (2 ounces) chopped pimientos, drained
* 1 cup finely chopped celery
* 1 cup sour cream
* 1 can (10 3/4 ounces) condensed cream of mushroom soup or cream of celery or broccoli
* 1/4 teaspoon salt
* 1/4 teaspoon ground black pepper
* 1/2 cup shredded Cheddar cheese
Cook broccoli as directed on package. Drain then combine with the cooked rice, pimientos, celery, sour cream, soup, salt, and pepper. Transfer to a 2-quart casserole; sprinkle cheese over top.
Bake at 325° for 20 to 30 minutes, until heated through.
Oven Roasted Vegetables
(Many of the students loved this as well, remember you can always leave out the vegetables that you don’t like.)
2 medium parsnips, peeled and quartered or 3 large parsnips,
Peeled and cut into quarters
2 medium carrots, peeled and quartered
8 small red potatoes, halved if large
2 small white turnips, quartered
3 tablespoons olive oil
4 white pearl onions, peeled
4 cloves garlic, trimmed but unpeeled
1 large Portobello mushroom, stemmed and cut into 8 wedges
8 Brussels sprouts, trimmed and halved
8 shiitake mushrooms, stemmed
2 tablespoons unsalted butter, diced
1/4 cup dry white wine
1 tablespoon thyme leaves
1 tablespoon chopped flat-leafed parsley, leaves
Salt and freshly ground pepper
Preheat the oven to 375 degrees. In a large bowl, toss the parsnips, carrots, potatoes and turnips, in 1 tablespoon of the olive oil, plus a little salt and pepper, until coated. Arrange the vegetables cut-side down on a large baking sheet and roast on the bottom shelf of the oven for 20 minutes or until the vegetables are beginning to brown. Turn the vegetables 2 or 3 times during cooking to prevent burning. In the same bowl, toss the pearl onions, garlic and Portobello mushroom with 1 tablespoon of olive oil, plus a little salt and pepper, until coated. Add this mixture to the baking sheet of vegetables and gently stir to combine. Continue roasting for 7 to10 minutes. Meanwhile, bring a small saucepan of salted water to boil and blanch the Brussels sprouts for 1 to 2 minutes. Drain thoroughly under cold running water. Set aside separately. In a small bowl, combine the shiitake mushrooms and the Brussels sprouts and toss with 1 tablespoon of olive oil, plus a little salt and pepper, until coated. Add them to the baking sheet of vegetables, stirring to combine. Dot the butter over the vegetables and sprinkle with 1/4 cup wine. Roast for another 7 to 10 minutes. Remove the vegetables from the oven and gently mix them with the thyme and parsley before serving.
Calico Beans
½ lbs bacon, cut into 1 inch pieces
1 lb lean ground beef
1 med onion, chopped
¾ C brown sugar
½ C chili sauce
2 t Vinegar
1 T dry mustard
2 CAN (16 OZ) EACH pork and beans
1 CAN (15 ½ OZ) kidney beans
1 CAN (15 ½ OZ) lima beans
1 CAN (15 ½ OZ) navy beans
1 CAN (15 ½ OZ) butter beans
1 can (15 ½ oz) pinto beans
Fry bacon in skillet until crisp. Discard all fat. Brown ground beef and onion in the same skillet
Drain beans (DO NOT drain the pork and beans).
Combine all ingredients.
Bake uncovered, at 350 degrees for 45 minutes.
Calico beans freeze well.
Please Note: You can also change up the different beans to suit your personal tastes.
Mexican Bean Beef Soup
(A very tasty soup; however; you could spice it up a bit more.)
1 ½ C dry pinto beans
1 lb lean beef cubes
1 T oil
4 C water
2 small onions, minced
1 t dry minced garlic
1 C celery, finely chopped
2 t salt
½ t pepper
1 t chili powder
1 can (16 oz) tomatoes (or 2 cups fresh peeled)
1. Soak beans using the preferred cold soak method. (Do this the night before or early in the day.)
2. Brown beef cubes in oil.
3. In a large pan, combine beans, beef, water, onion, garlic, celery, salt, pepper and chili powder.
4. Cover and simmer for 1 hr.
5. Add tomatoes and simmer for another hr.
Corn Bread Casserole
(This came in second with the students.)
1 C cornmeal
½ t baking soda
½ t salt
1 C skim milk
2 eggs, beaten
1 can (cream style corn
8 oz low fat Colby cheese, shredded
½ C chopped onion
1 lb lean ground beef
1 can (kidney beans (2 C cooked)
1 can (8 oz) tomato sauce
1 pkg taco seasoning mix
1. Lightly grease a 12 X 7 ½ X 2 inch baking dish. Sprinkle with a little cornmeal or flour.
2. Combine the 1 cup of cornmeal with baking soda and salt. Stir in milk eggs, corn, and cheese. Mix well and set aside.
3. Brown the ground beef with the onions; drain off all the fat. Stir in the kidney beans, tomato sauce, and taco seasoning.
4. Spread half of the cornmeal mixture into the baking dish. Cover with the meat mixture and top with the rest of the cornmeal mixture. At this point, you can cover the dish and refrigerate it until an hour before you plan to eat. Bake uncovered at 350 degrees for about one hour or until top is done.
Pinto Beans (from dried beans)
One pkg dried pinto beans
Sort and clean dried beans by removing all stones, unusual beans, etc. Clean with cold running water. Place beans in a large stock pot and cover with cold water. The beans can sit on the counter over night before you cook them on top of the stove. Once softened you can either use for refried beans or in soups, etc.
White Light'n Chili Recipe
(This is the chili that won me the “Most Unique Chili” at the chili cook-off. This was #1 with the class as well; they loved it!)
1 1/2 C onions, coarsely chopped
2 Cloves garlic, minced
1 T olive oil
1 jalapeno pepper, minced
1 (4oz) can chopped mild green chilies
1 t ground cumin
1/4 t salt
1 C reduced-sodium chicken bouillon
1 (19 oz) can white kidney beans (cannelloni) drained and rinsed
2 C cooked turkey or chicken cut into 1/2 inch cubes
1/4 C fresh cilantro coarsely chopped
1/2 C reduced fat Monterey Jack cheese; grated
1/2 t dried oregano
1/4 t cayenne pepper
In a 3-qt sauce pan, over medium-high heat, sauté onions and garlic in oil for 5 minutes or until onion is tender. Next, add jalapeno pepper, chilies, cumin, oregano, cayenne pepper, and salt. Cook one minute.
Stir in bouillon, beans and either chicken or turkey. Bring to a boil; reduce heat and simmer uncovered for 20-25 minutes or until slightly thickened. Stir in cilantro.
To serve, ladle into bowls and top with 2 tablespoons of Monterey Jack Cheese.