Recipes from The Nutrition Council of Greater Cincinnati's Cookbook
"More Nutritious Still Delicious"
To buy the book, click here.
Orangesicles
Makes 4 servings (4 ounces per serving)
2 cups nonfat plain yogurt
1 can (6 ounces) frozen orange juice concentrate (about 6 tablespoons), partially thawed
1 teaspoon vanilla extract
4 plastic spoons
4 paper cups (5 ounce size)
1. Place all ingredients in a medium bowl; stir until combined.
2. Divide mixture evenly into the 4 paper cups.
3. Place in freezer. Insert spoons with handle sticking out when mixture is partially frozen, after about 2 hours.
4. Freeze 8 hours or overnight. Remove paper to serve.
Nutritional information per serving:
128 calories/6 gm protein/28 gm carbohydrate/0 gm dietary fiber/0 gm fat/0 gm saturated fat/3 mg cholesterol/71 mg sodium/164 mg calcium (15% daily recommended amount)
Cream of Broccoli Soup
Makes 6 cup servings
Pureeing vegetables into soups is one of the easiest ways to incorporate greens into your diet - even people who don’t like broccoli enjoy this nutrient dense soup. One serving packs in over half of your daily requirement of vitamin A and calcium. Broccoli also contains unique cancer-fighting compounds.
1 cup chopped onion fresh or frozen
1 package (16 oz) frozen broccoli florets
2 cups frozen hash brown potatoes
2 cups reduced sodium chicken broth
1 bay leaf
1 1/2 cups evaporated skim milk
1/4 teaspoon black pepper
3/4 cup shredded reduced fat sharp cheddar cheese
1. Spray a large saucepan with cooking spray; place over medium heat for about 1 to 2 minutes. Add onion and saute until onions are softened, about 3 to 4 minutes.
2. Add 1/2 package of frozen broccoli, hash brown potatoes, chicken broth and bay leaf. Bring to a boil.
3. Reduce heat, cover and simmer for 20 minutes or until broccoli and potatoes are tender. Discard bay leaf.
4. Remove from heat. Using a handheld blender or potato masher, mash broccoli and potatoes until desired consistency.
5. Return soup to heat. Add milk, black pepper and remaining 1/2 bag of broccoli. Cook over medium heat until chopped broccoli is tender.
6. Stir in cheese until melted. Or, serve hot and top with shredded cheese.
Nutritional information per serving (1 cup):
185 calories/15 gm protein/23 gm carbohydrate/4 gm dietary fiber/6 gm fat/3 gm saturated fat/20 mg cholesterol/487 mg calcium (50% daily recommended amount)/516 mg sodium
Buttermilk Baked Chicken
Makes 4 servings
1/2 cup grated parmesan cheese
1/2 cup wheat germ
1/2 teaspoon dried rosemary
1/2 teaspoon onion powder
1/4 teaspoon salt
1/2 teaspoon dried thyme
1/2 teaspoon garlic powder
1/8 teaspoon fresh ground black pepper
1 pound boneless, skinless chicken breasts and/or thighs
3/4 cup low fat buttermilk
1. Preheat oven to 325 degrees F. Spray 13X9X2 inch baking pan with cooking spray.
2. In a gallon size, re-sealable plastic bag, combine all ingredients except chicken and buttermilk. Shake gently to combine.
3. Pour buttermilk in shallow dish. Dip chicken pieces in buttermilk. Place chicken in bag, one piece at time. Shake gently to coat.
4. Place coated chicken pieces in prepared baking pan. Bake, uncovered for 30-35 minutes or until chicken is cooked through and juices run clear.
Nutritional information per serving:
247 calories/36 gm protein/10 gm carbohydrate/3 gm dietary fiber/6 gm fat/2 gm saturated fat/76 mg cholesterol/425 mg sodium
Related Websites
localharvest.org LocalHarvest is the America's #1 local food website. We maintain a definitive and reliable "living" public nationwide directory of small farms, farmers markets, and other local food sources. Our search engine helps people find products from family farms, local sources of sustainably grown food, and encourages them to establish direct contact with small farms in their local area.
foodsafety.gov FoodSafety.gov is a gateway website that provides links to selected government food safety-related information. Not every government web site is listed. When more than one government web site provides similar information, links will be provided to only one or two of those sites. A steering committee consisting of individuals with different backgrounds reviews all potential sites for inclusion on the FoodSafety.gov web site. This web site is part of the National Food Safety Information Network. It is maintained by FDA's Center for Food Safety and Applied Nutrition.
eatlocalchallenge.com EatLocalChallenge.com is a group blog written by authors who are interested in the benefits of eating food grown and produced in their local foodshed. Spanning the United States, the group is committed to challenging themselves to eat mainly local food during a specific period of time during 2006.
fightbac.org The Partnership for Food Safety Education (PFSE) is a not-for-profit organization that unites industry associations, professional societies in food science, nutrition and health, consumer groups, and the U.S. government to educate the public about safe food handling. PFSE is the creator and steward of the Fight BAC! ® campaign, a food safety initiative that educates consumers about the four simple practices -- clean, separate, cook and chill -- that can help reduce their risk of foodborne illness.
cfsan.fda.gov The Center for Food Safety and Applied Nutrition, known as CFSAN, is one of six product-oriented centers, in addition to a nationwide field force, that carry out the mission of the Food and Drug Administration (FDA). FDA is a scientific regulatory agency responsible for the safety of the nation's domestically produced and imported foods, cosmetics, drugs, biologics, medical devices, and radiological products. It is one of the oldest federal agencies whose primary function is consumer protection. The agency touches and directly influences the lives of everyone in the United States.
Helpful Definitions
Certified Organic
There are many organizations worldwide that certify produce as being grown in a manner that does not harm the environment and that preserves or improves soil fertility, soil structure, and farm sustainability. Farms that are certified organic are shown as such in LocalHarvest.
Naturally Grown
Some of our farms prefer not to pursue an organic certification, but do follow organic principles in growing their produce.
Transitional
Organic certification standards are very strict, and it usually takes years for farms the achieve them, as all pesticide and chemical residue from the soil is slowly broken down and leached away. Farms marked as "Transitional" are farms in the process of getting their certification, but that are not quite there yet.
Conventional
Conventional farming does not necessarily have to be as destructive as large scale chemical agriculture. There are many small farms worldwide that sparingly use chemicals when needed, and that otherwise follow good guidelines in the care of their environments and communities. We list those farms in LocalHarvest too.
Biodynamic
Based on a series of lectures given by Austrian philosopher Rudolf Steiner in 1924, Biodynamics is a method of agriculture which seeks to actively work with the health-giving forces of nature. It is the oldest non-chemical agricultural movement, predating the organic agriculture movement by some 20 years and has now spread throughout the world.
Grass Fed/Pastured
Grass fed, or pastured, animals are raised on pasture, as opposed to being kept in confinement and fed primarily grains. Pasturing livestock and poultry is the traditional method of raising farm animals, is ecologically sustainable, humane, and produces the most nutritious meat, dairy and eggs.
Source: Local Harvest
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Did You Know?
• There are almost two million farms in the U.S.A.
• About 80% of those are small farms, and a large percentage are family-owned.
• More and more of these farmers are now selling their products directly to the public. They do this via CSA programs, Farmers' Markets, Food Coops, u-picks, farm stands, and other direct marketing channels.
• Most people are aware that organically grown food is free from exposure to harmful chemicals, but that is only one small part of what organic is about.
• A larger part of organic agriculture involves the health of the soil and of the ecosystems in which crops and livestock are raised.
• Organic agriculture is born from the idea that a healthy environment significantly benefits crops and the health of those consuming them. In addition, organic practices are also viable in the long term, since they are efficient in their use of resources, and do not damage the environment and local communities like large scale "chemical agriculture" does.
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10 Reasons to Eat Local Food Read More
• Eating local means more for the local economy.
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Locally grown produce is fresher.
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Local food just plain tastes better.
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Locally grown fruits and vegetables have longer to ripen.
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Eating local is better for air quality and pollution than eating organic.
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Buying local food keeps us in touch with the seasons.
•Buying locally grown food is fodder for a wonderful story.
• Eating local protects us from bioterrorism. Food with less distance to travel from farm to
plate has less susceptibility to harmful contamination.
• Local food translates to more variety.
• Supporting local providers supports responsible land development.
• Community Supported Agriculture CSA.
• Many farms offer produce subscriptions, where buyers receive a weekly or monthly basket of produce, flowers, fruits, eggs, milk, coffee, or any sort of different farm products.
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